Submitted by benjamin on Mon, 2014-08-04 19:00
Kerri, working this month's mantra "I get to run!"
BENCH PRESS 3x1015 Minutes to find a heaviest 3 sets
HEAVY FRAN15-12-9Thruster 135/95Strict Pull-Ups10 minute cap
BONUS3x12 DB Skull Crushers
WOD:5:30, 53# and RR
Skull Crushers: 8#s. i struggles with these. Good thing that i had Colleen and Dana there to keep my elbows in!
Awesome class this morning! Felt really good doing bench presses for only the second time ever. Can't wait until next BP class!
43# BP 10x3
WOD: 25# thrusters, RR, 5:07
WOD: 5:50, 53#, RR
Extra: 1 @ 8#; 2 @ 10#
BP - 3x10x63#
WOD - 7:04 - 63# and ring rows - I planned on doing 53# but decided to go heavier based on the number of people doing ring rows. I figured I'd spend more time with the thrusters instead of waiting for rings. The weight was pretty heavy for me but manageable and I only had to break up each round into 2 sets
Skull crushers - 5#
Bench Press: 85x3x10. I had to go real light to keep good form here. I am still struggling with this technique we're being taught. I instinctively want to hunch up my shoulders and press from there. I can actually feel it across my chest when I'm doing this right, though.
Heavy Fran: 95 lb, blue banded pullups, 7:17.
DB skull crushers: 15lbx3x12
A bunch of firsts for me today! 1st time doing a Fran WOD in any form, 1st time doing pull-ups (banded) in a WOD instead of RR, and 1st time in a long time being able to get any weight up in a front rack without my wrist screaming. All that back, shoulder, and wrist mobility work paying off.
BP: 135# failed on the last rep.
WOD: 8:15 PU with big green band 65# thrusters.
Bought a running watch.
Ran 1.2m in 8:39 (Street, 7:12 avg pace, 7:07 fastest 1 mile)
So I have my 1 mile start point.
BP 3x10 @ 145#
WOD: Ouch. DNF. :( I guess I was a bit ambitious in trying to Rx this one. Thrusters started off OK in sets of 5, but I underestimated how badly they would gas me. Had 2 left to go at minute 9 (and all 9 pull ups remaining), but I was sucking wind so bad and taking so much rest that coach wisely cut it off. Good reality check - I've reconfirmed that thrusters are my goat.
fun workout. i think i'm making progress at this crossfit thing
Bench: 135x10,10,10. Right at about 70% intensity as prescribed.
Heavy Fran: 15-12-9, Thruster 95 / Ring Rows. 8:30.
Goalwise, I'm going to start doing the supplementary pullup routine that Ben posted a while ago until I can one day do one of these workouts with pullups instead of ring rows. Feels ridiculous having a theoretical deadlift max of 405+ and only 1 1/2 strict pullups. Plus if I can get to where I can hit sets of 5 or 10 strict pullups I know that's going to make my deadlifts and presses go through the roof.
So, negatives & pulldowns, banded pullups and DB rows, heavy barbell rows and curls 3x a week for the next 8 weeks, either after the WOD if I have it in me, or throwing in an extra open gym back day and I'll see how much progress I can make there.
Get it here!
Bench press- started at 53 but struggled with the last few on the first set. Decreased weight to 48# for the next 2 sets.
Heavy Fran- 7:15, 43#, RR.
Bench: shared a bench with a new face at the pm class, James. Worked up to 155x10 but backed down 135 for the last set.
Heavy Fran: RX, 9:40.
Not my finest evening but glad I got through the work. Great work done by 7:30!
Bench press 3x10 @ 63#
WOD: super-duper scaled because of achey shoulder
4:26 @ 25# and ring rows
Skull crushers 3x12 with 15# DBs
bp: 3x10 @ 55#; this felt really good, like a 70% as suggested
wod: 43# thrusters and RR; 7:24
Bench Press: 3x10 @ 85#
WOD: ~7:15 but completely failed at listening/reading the board and ended doing the incorrect rep scheme. did 15-9-5 instead of 15-12-9. this was my 1st time doing thrusters so I thought 65# would have been a good weight but I think it ended up being a bit too light. should have listened to Nick's suggestion of 85#.
3x10 @ 105# felt really good. The final set I had to push hard to get up but driving my heels in and arching my back seemed to do the trick!
Heavy Fran! Ugh that was killer - 8:24 @50 and with thick green band for pullups. It was so hot and humid I thought I was gonna pass out.
Skul Crushers w/ 10# dumbells - After an exhausting night my arms could barely hold these.
bench: 3x10 @ 65 - ugh. Felt terrible, 1RM is more then twice that. One of my weakest areas for some reason.
wod: 65#, green band 9:30. 65 overhead is super heavy (1st weakest area) for me, but I killed it. Felt great.
bonus: 25lb bells
BP: 3x10 @ 50#. This felt a bit too light but was fine focused on good form and treated them like speed bp's.
WOD: 7:47, 63#, banded pu's. this felt good, paced myself and broke each round of movements into 2 sets. rested more than usual but it was pretty humid and sweaty so I was ok with it.
Happy with the bench performance. I'm benching a lot these days and this was supposed to be an "off" day so I took it easy.
I was hoping for a better time but not expecting one on heavy fran. My hands are still a little torn from "Daniel" this past weekend and my legs were gassed from prior workouts today and yesterday.
Happy to have a chance to work out with a great group.