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5 Rounds
5 Power Cleans (185/125)
10 Pull-ups
15 Box Jumps (24/20)
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Foundations with Tes Salb, Tue/Thu 6:30am starting March 2nd. Click here to register.
5 Rounds
5 Power Cleans (185/125)
10 Pull-ups
15 Box Jumps (24/20)
Post time to comments.
February 27th, 2010 on 11:06 pm
Saw the comments yesterday regarding the calls for “more bench press.” I won’t speak for all the trainers, but my opinion on this is that the Overhead Presses are overall better exercises that hit more muscle groups (especially core stability) and give more people more bang for their buck. Rippetoe covers this in Starting Strength and Bill Starr talks about it in his article “The Holy Trinity of Strength Training” in the CrossFit Journal (which then goes on to talk about Bench Press – but the first part of the article explains why they prefer Press to Bench).
55 Bodyweight Bench Presses is a lot – how did you guys finish relative to the other people? Closer to finished? That might be a better gauge.
February 27th, 2010 on 11:10 pm
And actually – I just did the math, and that is 165 movements in 900 seconds – or ~5.5 seconds / movement. Thats moving.
February 28th, 2010 on 8:40 am
Dan, thanks for responding.
5 guys finished the workout. Tincher was first in around 11 minutes. We all finished around 2/3s of the workout before we got cut off. The difference between us and them was that they were able to keep reping at bench press while we all had to keep shaking it out and hit muscle fatigue badly.
February 28th, 2010 on 8:43 am
oh and I agree that bench press is only one movement and that overhead stuff is more valuable. My main concern was that from a competition perspective, we all had a big hole in our ability to compete. (the same as if you couldn’t do toes to bar, HSPU, etc.) I don’t need to be great at everything but I felt like this was one of those “below the suck” line movements for us.
February 28th, 2010 on 11:36 am
at “DC’s Most Primal” competition @ Primal Fitness:
Event 1: Max clean & jerk (2 attempts)
Jeremy B – 175
Chad P – 225
We are still in the dark about the rest of the day’s events!
February 28th, 2010 on 11:49 am
Crossfitters love considering their work to be superior to all else. The bench press is great for both strength and metcon. A bench takes up a lot of space, especially enough of them to accomodate a group wod, so it isn’t a staple of many boxes. That isn’t to say it’s not an excellent movement. It is certainly overhyped in the general fitness crowd but for certain sports it’s the king upper body strength movement. Bill Starr has said that if he had to choose three moves for strength athletes they’d be squat, power clean and bench press. In the spirit of crossfit we must train to the exclusion of nothing. The bench is a great move and you guys got owned by not training it. Try to justify it away but it’s the truth.
February 28th, 2010 on 11:55 am
Yesterday’s AEP was a WOD that really doesn’t “punish the specialist.” I think just manning up and going heavier more often on higher rep OH presses would have been more beneficial than benching on any kind of regular basis for overall success at 3 bars of death.
Additionally there were a lot of form questions regarding executing the bench properly. The guys who finished the WOD had a very solid powerlifting-style bench setup: wider grip (shorter ROM ala DF Pete), high arched back, and dynamic hip/heel positioning (driving the heels down and pushing the hips back and up towards the shoulders.)
I spoke with Tincher after the WOD about the misconception that BP is not a full body movement and the bad rap it gets from CF. He focused on describing it as a compound movement that was well-suited to CF when done correctly, incorporating both the pressing movement as well as the hip drive associated with powerlifting-style BP.
If I had to guess what they put in the water over at Outlaw, it would be heavier metcons on a more regular basis. That and whatever red artificial looking crap a few of them were drinking out of shaker cups pre, during and post-wod.
February 28th, 2010 on 12:14 pm
11:23 @ 135#
February 28th, 2010 on 12:35 pm
Damn Rich- I have busted your chops non-stop over the last 18 months for a variety of things but mostly your 30″ bjs…
All I know is that Douglas might as well have taken a big dump on you by saying you got owned-
February 28th, 2010 on 12:47 pm
10:54, at 85#.
Back is about back to good… ready to work on these dynamic lifts a bit more now.
February 28th, 2010 on 12:53 pm
12:11 at 115lbs
Love Power Cleans!
February 28th, 2010 on 1:05 pm
14:02, 85# 1st round, 75# last 4
February 28th, 2010 on 1:11 pm
x
February 28th, 2010 on 1:18 pm
Event 2: sandbag obstacle course
Jeremy – 0:31.6
Chad – 0:28.8
J is in 17th and Chad is 6th with one event to go. It’s a doozy: AMRAP in 15 min of 300m run, 25 double unders, 10 burpees
February 28th, 2010 on 1:26 pm
12:10 at 155 lbs
February 28th, 2010 on 1:39 pm
12:19 at 75# and thin red band for pull-ups
February 28th, 2010 on 2:07 pm
11:18 75 lbs
I have posted today’s 10am WOD pictures.
February 28th, 2010 on 2:30 pm
Athlete Exhange:
Deadlifts – 315
Bench – 205
Cleans – 155
Got to round 7 and did 6 bench presses. I was basically doing 1 rep of bench per 30 seconds at the end. To Kyle’s point, being heavy doesn’t help, but it was the worst for the 280lb dude, you can do the math on that.
What motivated me most during my WOD was when Rich told me that he would slap me in the face with his dingle dangle if I didn’t get back on the bar. Actually…I’m not sure if that helped me or hurt me…
February 28th, 2010 on 2:45 pm
10:27, subbed 80# squat snatches for the power cleans to work on squat snatches.
February 28th, 2010 on 2:51 pm
Good Bench discussion. I wasn’t saying that a little more bench wouldn’t be a good thing for those a little more developed in other areas (and those looking to compete, etc), just stating reasoning behind programming choices. I actually agree with Gabe’s point though that perhaps more heavy pressing would transfer nicely to the Bench . . . but as someone who is an OK presser, but pretty bad at Bench, maybe that wouldn’t be born out.
Douglas, regarding your Bill Starr comments, I think if you go and read the first part of the CrossFit Journal article I referenced you’ll see what I’m talking about w/regards to the Bench not being Bill Starr’s first choice – but perhaps you have more recent / better information.
WOD today was fun. 8+52 . . . box jumps were SLOW.
Nice job to the 10 and 11 – lots of intensity, wise scaling.
February 28th, 2010 on 3:08 pm
Event 3: Jeremy 6 rounds (killed the DUs), Chad 6 burpees short of 6 rounds. Great push by both of them at the end. Chad finished tied in 3rd place!
February 28th, 2010 on 3:11 pm
Congrats to both Jeremy and Chad – Chad, impressive Clean and Jerk.
February 28th, 2010 on 3:13 pm
Great job Chad and Jeremy. Congrats.
February 28th, 2010 on 3:17 pm
Oh fun discussion.
In reference to the Rip and CFJ stuff, the basic program actually specifies an equal amount of Press and Bench Press.
They are alternated as the second movement of the original program on alternate days.
During his Cert someone usually asks how to increase plateaued Press and his answer is generally that CFers don’t bench enough.
Some online reference:
http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
February 28th, 2010 on 3:24 pm
Job well done, Chad and Jeremy!
February 28th, 2010 on 3:26 pm
Nice work C and J
February 28th, 2010 on 3:47 pm
12:21 @ 115#
Fun WOD.
February 28th, 2010 on 3:49 pm
Great job to Jeremy and Chad!!
February 28th, 2010 on 3:56 pm
Jeremy also had the win (tied) in the last event! Today has inspired me to recommit myself to double unders…
February 28th, 2010 on 3:56 pm
Thanks guys. It was a great time. Super well-run event – they do some great work over at Primal.
Jeremy took first in the run/du/burpee event (not surprising). Great performance.
February 28th, 2010 on 4:07 pm
Jeremy and Chad, strong work.
February 28th, 2010 on 4:16 pm
Just wanted to jump in on the bench press discussion stemming from yesterday’s AEP WOD. I didn’t participate yesterday, but recently did this workout alone. Without a timelimit, I completed the entire WOD. My personal weakness is by far the deadlift. It would be nice to blame it on doing heavy DL’s earlier in the week, but the fact of the matter is that I’m not particularly good at DL’s and 55 of them at 1.5x body weight is a lot.
The bench press relative to deadlifts was far easier. It is a rare day that I will do flat bench press, yet in spite of this, I find merit in Dan and Douglas’ comments. To Dan’s point, the overhead pressing work we do has been a huge benefit to someone like me who is a weakling in that area. Logistically, it’s easy to accomodate a large crowd in a confined space.
To Douglas’ point, it is admittedly difficult to accomodate a large number of people to do bench work, but it can’t be overlooked in terms of upper body strength development. Empiracally, I will attest to its value having been forced to defend the honor of a fair lady (on more than one occasion) from the likes of the neanderthals, pinheads, and d—-e bags that populate the streets of the Washington DC area. That’s about as functional as function fitness gets.
Personally, I’ve found a compromise between the two points. I’m fortunate to have access to an incline bench and periodically work heavy incline bench. I couple this with elevated push ups. The incline places addional emphasis on the shoulders without neglecting the chest. I believe it allows me to work on strength and muscular endurance for a weak body part (shoulders) without totally abandoning a relatively stronger body part (chest). There are limitations to any compromise, not least of all the access to an incline bench. It’s just something I’ve found to work for me.
February 28th, 2010 on 5:16 pm
Great work Chad and Jeremy….
February 28th, 2010 on 5:44 pm
Thanks guys! It was a good time and, as Chad wrote, well run by the folks at Primal Fitness. It was really interesting to have to do the C&J (something I’m not particularly good at) one at a time on the platform with everyone watching. Definitely amped up the pressure. Congrats to Chad on the 3rd place finish and thanks to Alison for cheering/bringing food!
February 28th, 2010 on 5:47 pm
11:35, RX (step downs on the BJs); BJs and pullups were fine, spent a lot of time off the bar on the cleans. I just did Friday’s workout yesterday (30 225lb DLs), that may have been an issue, as my grip was pretty burnt after round 2. Intensity was also an issue (always lower at the garage box). Could have been a worse start to the week though . . .
February 28th, 2010 on 6:02 pm
12:29 with 75# power cleans and blue band sorta kipping pull-ups. totally ripped palms. lots of flesh and blood today…ewwww.
February 28th, 2010 on 6:22 pm
9:58 Rx’d. Great WOD!
February 28th, 2010 on 6:40 pm
Ran the Love the Run You’re With 5K this morning. Finished in 26:34 (8:33 per mile pace). Was #350 out of 1314. I have only been running one race per month (since December) and only 5Ks so far. Running a 5 miler in March and then Nashville’s 1/2 marathon in April…with Crossfit alone as my training…
February 28th, 2010 on 6:42 pm
12:52 with 1st round at 105# and last 4 at 85#. tough wod!
February 28th, 2010 on 7:09 pm
15:41
85# first 2 rounds then 65#
lots of bands
box jumps as rx’d
February 28th, 2010 on 7:58 pm
12:40 — Round 1 @ 185; Round 2 @ 165. Thanks for the help Mike G. Great job Jeremy & Chad (wasn’t that a 60′s pop duo?)
February 28th, 2010 on 8:01 pm
10:49 w/ 115.
cleans still confound me, but this was the first post-injury wod where I did each set of pullups unbroken. i credit that to the awesome kip coaching on friday.
February 28th, 2010 on 8:02 pm
14:06 with 105 lb cleans and one huge rip on my palm from the pullups.
February 28th, 2010 on 9:25 pm
10:30 not rx
Died on cleans after first round and had to drop from 185 to 135.
February 28th, 2010 on 9:25 pm
DNF
Got through round 3 before my hip started screaming at me. I’m not happy!
March 1st, 2010 on 2:17 pm
12:13 with 135lbs and with a twenty feet distance to and from the pull-up bars-did it at work.