2/21/2011

''C.G. Bench Press 5-5-5+'' (02.22.2011)

''It's like we're giving them Stockholme Syndrome.''
--Observer comment made during class #1 of the four week CFNH On-Ramp Program.

Warm-up Drills (02.22.2011)
Speed Rope Drills x 2:00
Dot Drill (for time)
''Burgener Drill'' (3Rnds/PVC)
Speed Rope Drills x 1:00
10 x Chin-ups
10 x Hindu Push-ups
10 x Walking Lunges (alt.legs)
-Sumo Squats
-Groiners
-Inchworm/Cobra Stretch
-Shoulder Dislocates (PVC)

''Close Grip Bench Press 5-5-5+'' (02.22.2011)
Work through the following sets of Close Grip Bench Press using the percentages outlined below. Novice level lifters should multiply their single repetition 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 65%
5 x 75%
5+ x 85%

Notes:1-Rep Maximum/Percentage Calculator

''Pause For Dramatic Effect'' (02.22.2011)
3 Rounds, individually executed for time. Rest 1:00 between efforts.
Row 30kcal
20 x Burpees
30 x GHD Sit-ups

Notes: Each Round is individually timed. There is a 1:00 rest between each effort.

Post times per round to comments.

Mobility WOD

CrossFit Endurance WOD (02.22.2011)
''Tempo 80-85%''
Swim: SC:10min, LC:15min, U:20min
Bike: SC:60min, LC:75min, U:90min
Run: SC:25min, LC:60min, U:75min
C2: SC:15min, LC:20min, U:25min

Post distances to comments.

12 comments:

lewis.robertdavid@gmail.com said...

C.G. Bench Press
65x5
75x5
85x3
---
95x5
105x5
120x11*

Pause For Dramatic Effect
Round 1 - 3:51
Round 2 - 4:21
Round 3 - 4:41

-Bert

Anonymous said...

Bench Press for Max @ 135lbs Close Grip
''Pause For Dramatic Effect''
5:18/5:26/6:10

Samy, thanks for letting me hangout at CFNH, the WOD sucked just like I remember! I hope you will find pleasure in your new toys. Remember, there's always time for breathing after the WOD!

Chris

thammond18 said...

Close Grip Bench...
135x5,160x5,195x7

Pause for Dramatic Effect...


3:24/4:45(i think)/5:51

motovated...tommy

Khan said...

"C.G. Benchpress"
75/85/100x10

"Pause For Dramatic Effect"
5:05
6:11
5:59

Anonymous said...

Close-grip Bench Press:
55/65/75x2
Round 1- 5:57
Round 2- 6:24
Round 3- 6:13
Alison

Colby said...

Close grip bench: 85/105/115 x 10

Pause for dramatic effect: 4:53/6:00/6:29

Anonymous said...

Close grip bench press: 125/140/155x9

Pause for dramatic effect: 3:29,4:40,5:07

Danny

Kristina said...

Close Grip Bench Press
65/70/80x8

Pause for Dramatic Effect
5:25/5:52/6:15

Peter said...

Close Grip Bench Press
Went for 1 RM as I missed last week
105/115/135/140/145(F). So, 1RM = 140

Pause for Dramatic Effect
5:25/6:20/6:32

Callie said...

Close grip bench press... max 135

other thing 6:41/7:38/6:49

Anonymous said...

Kevin

close grip bench press find max @ 160 lbs

5:38/645/655

22/2/11 21:37

Anonymous said...

Bench - 215 @ 7 reps
Pause for dramatic effect - 5 something, 5 something, 6:18....

Jay