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Bench Press

November 10, 2011

CrossFit WOD

Dynamic Warmup (10 min)

Max Bench Press (20 min) (Find your 1 rep max)

4 min rest

Max Push ups in 1 min

2 min Rest

3 rounds of: 25 min Cutoff Time (Timer count down)

Gravel Lunge
75 DU
1 Rope Climb
Gravel Lunge
75 Sit ups
1 Rope Climb

I did not hit a new PR on bench press.  I could not get 105#.  We were rushed and I didn’t really get to work my way up like I would prefer to.  We didn’t get to the max push-ups in one minute, either.

Gravel lunges were weighted, 25/45.  I was able to complete 3 rounds with 3:20 to spare (and my abs are still sore 4 days later).

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September 07, 2011

CrossFit WOD

CrossFit Texas Totals

Max Press
Max Back Squat
Max Bench Press
Max Deadlift

Gotta love a PR day!  My press and back squat PRs remained the same, 90# and 190#.  Bench Press went up 2.5#s to 102.5#.  I probably could’ve gotten 105, but would’ve had to change bars.  107.5 didn’t happen.  What I’m the most proud of is my deadlift.  My previous max, back in June was 200#s.  My goal today was 205-210.  I walked away at 225#!  A 25# PR!  Super stoked about that one!

Score: 607.5

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August 31, 2011

CrossFit WOD

Max Effort: Bench Press 3×5

3 Rounds for time:

50 Situps
10m Weighted Lunges (in the gravel)

Bench Press 3×5: 65, 75, 85, 90, 95, 100×2.  I was able to 3-rep my previous max of 95, so I went for more and was able to knock out 2 reps at 100 pounds, woot!

The WOD was a little tougher than I expected because my core was still feeling fatigued from the leg levers yesterday.  I was still able to do them all unbroken, just a little slower each round.  I used a 35# kettlebell for my lunges.

Time: 6:35

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August 23, 2011

CrossFit WOD

Max Effort: Bench Press 5×5

4 Rounds for time

12 Deadlifts (185/135)
12 Kettlebell Swings (53/35)
6 Hand Stand Pushups

5×5 Bench Press: 45, 65, 75, 80, 85.  My max is either 90 or 95, so I should be getting a new PR soon!

Today was a good day for some over-achieving!  I was feeling good during the warm-up and bench press, so I upped the deadlift to 155 pounds and swung the 40 pound kettlebell.  The heavier weight made the hand stand pushups more difficult because of the added stress on my core.  But, I pushed through it and still finished pretty strong.  I don’t really have anything to compare my time to as there were no weights or Rxs listed on the board, only times.  I know there had to be athletes who were able to do the workout as Rx and I know of at least one in an earlier class who over-achieved as well.  Oh well, I should only be competing against myself, anyways.

Time: 11:40 Rx+

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