1/04/2011

''Bench Press 5-3-1+ and Abattoir II'' (01.04.2011)

Warm-up Drills (01.04.2011)
Run 800m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
5 x L-sit Pull-ups
5 x Handstand Push-ups
10 x Pistols (alt.legs)
15 x Hollow Rocks
-Sumo Squats
-Shoulder Dislocates
-Scorpion Stretch
-ITB Drop Lunge

''Bench Press 5-3-1+'' (01.04.2011)
Work through the following sets of Bench Press using the percentages outlined below. Novice level lifters should multiply their single repetition Press maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes: 1-Rep Maximum/Percentage Calculator

''Abattoir II''(01.04.2011)
Complete as many reps as possible for each movement during the ''Tabata Intervals'' prescribed. Load one barbell and storm through the following triplet for a total of 8 Rounds (24 intervals of :20 x :10).
Sumo-Deadlift High Pull (95/65lbs)
Front Squat (95/65lbs)
Push Press (95/65lbs)

Post low number for each movement and loads used to comments.

Mobility WOD

CrossFit Endurance WOD (01.04.2011)
Swim, Bike, Run, C2
2 Rounds of (5:00 x 2:00 rest)
5 Rounds of (1:00 x :30 rest)

Notes: Immediately following the second 5 x 2 interval begin the 5 shorts. All intervals of work are at maximal effort, covering the most distance possible in the time allotted.

Post distances to comments.

26 comments:

richard said...

175/205/225x3

3/3/5

Ultimate MMA & Self Defense said...

135/155/175x5 [5/3/3]

AlabamaMike said...

200x1 [3/3/5]

Felt great to be back in the gym. Looking forward to the next thrashing - thank you Dan and Samy for helping me reach my goals!!

Mtn Rob said...

115/130/145x7
abattoir II
4/4/5 @95lb

sdaghir@gmail.com said...

BAMA! You're one potent beast.

Bench is last weeks day, finally back in the fight after being infected by some disease the rest of the species seems to be carrying.

Bench Press 3-3-3+
3x185
3x205
10x225

''Abattoir II''
SDHP (95lbs) 15/12/10/10/10/8/8/8*
Front Squat (95lbs) 12/10/9/8/8/8/9/8*
Push Press (95lbs) 15/12/12/10/10/10/10/*10

Thanks to the AM crew for letting Dan and I get in on this little gem. It was unreal watching everyone literally crush their Bench Press personal records from mid Dec.

John M said...

At work today, but was able to bench press.
125/145/165X9

Brian said...

145/165/185x6
8/6/5

Anonymous said...

Doing work at work John very impressive. 9 reps @ Dan Hayden bodyweight. If you ever have to lift me I expect 10 reps out of you.

Bench press 160/180/200x5

Abattoir II-10-8-8-8-7-6-5-5
10-10-8-8-7-6-5-5
13-12-12-12-10-10-10-9
5/5/9@95#

Marcus said...

130/155/165x10

Abbator 2

lewis.robertdavid@gmail.com said...

Bench Press 5-3-1+
120*5
135*3
150*6

Abattoir II
[6/5/6]@95

Digging the new Oly shoes that came by UPS this afternoon.

-Bert

Anonymous said...

TWISTED STEEL IS...... YOU KNOW IT "SEX APPEAL"

ABATTIOR II
11-01-04

195-5, 215-3, 225-1

Derek said...

Bench Press

Found max 155x1

Abattoir II

3/3/2 95lbs

Anonymous said...

Bench 80 90 100x7
And 3/4/4 for that other thing

Callie

"Elfie" said...

Bench: 95/105/120 x 5

4/3/3 for Abattoir II.

Wall St. Journal had an article on CrossFit!!!! They basically lauded our epicness and said people should be on the paleo diet. I'll bring it in tomorrow to copy and post on the wall.

Anonymous said...

Bench 155/175/195 x 7
Abattoir II 5/4/5

Jeff B

Kristina said...

Bench Press 5-3-1

70/75/85+6

Abattoir II

7/5/5

FoGLe said...

185x5

8-6-6

Big Ben said...

175 max

8-3-10

good to be back!

sdaghir@gmail.com said...

Great to have you back, Ben.

Khan said...

Bench Press
75/85/95x13

Abbatior II
8/7/8

Indy said...

Bench press
130/140/155x9

Abbatior
6/5/6

Marisol said...

Max Bench Press 75
3/2/3

Anonymous said...

7/6/9 modified with box jumps, KB to chest front squats, BB push ups
Adam

Peter said...

Bench Press 5-3-1
90/105/115 (forgot to do max reps)

Abattoir II
5/4/4 85#

Waldo said...

130-140-155x6
3/3/3 @ 95lbs

sdaghir@gmail.com said...

''Bench Press 5-3-1+''
‘’Bench Press 5-3-1+’’
95x5 (warm-up)
135x3 (warm-up)
155x3 (warm-up)
190x5
215x3
240x8

Notes:While I actually did the 3-3-3+ Bench Press on this training day I am adding the scores for the 5-3-1+ Bench Presses that I just made-up Sunday (01.09.2011). There were a few WODs I missed during the week after Christmas because of the boubonic plague I seemed to have picked up from my sister. They will all be made up this week (01.10.2011-01.17.2011) and added to the days they were posted on our site. This way I can reference my data with the search function on our site and hopefully others that find themselves in a similar training catch-up situation will do the same. If we were to just post everything chronologically based on the order completed we might forget where scores were posted making the reference benefit moot.