10/10/2011

''Bench Press 3-3-3+ & Pick Your Poison'' (10.11.2011)

Warm-up Drills (10.11.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
12-9-6 reps each of
Medicine Ball Cleans
Push-ups (CFGS)
-Groiners
-Shoulder Opening Drill (wall)
-ITB Stretch
-Calf/Soleus Stretch

''Bench Press 3-3-3+'' (10.11.2011)
Work through the following sets of Bench Press using the percentage based sets outlined below. To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
(See Notes section below for an example of how to find what weight to lift per set)

The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: For this example's purpose the 1-Rep maximum is 100lbs, follow the steps below to see how we would determine the weights per set.
Step 1: 100(lbs) x .9 = 90
Step 2: Percentages are found by taking 90 x .4 = 36lbs (40%)
Step 3: If necessary round weights to the nearest 5. 36lbs becomes 35lbs for the first warm-up set.
Step 4: Repeat for all percentages/sets
Step 5: Slay.
1-Rep Maximum/Percentage Calculator

''Pick Your Poison'' (10.11.2011)
Complete your choice of the following:

''Cindy''
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squats

''Mary''

Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (alt.legs)
15 x Pull-ups

Post choices and the resulting # of rounds/reps completed to comments.

Mobility WOD

CrossFit Endurance Rest Day (10.11.2011)

20 comments:

Mint said...

Bench press 215 x 8

Cindy
23 rounds 5,10

lewis.robertdavid@gmail.com said...

Bench Press 3,3,3+
Warm-up Sets: 75x5, 85x5, 95x3
Working Sets: 115x3, 135x3, 150x11

5lbs and 1 rep PR @ 90%

"Pick Your Poison"
Mary
AMRAP 20
5 x HSPU (on dumbbells)
10 x Pistols (alt legs)
15 x Pullups

6 rounds even. Not a PR, but the wrist is still healing, so the hspu took me a little bit longer. All said and done it was a great start to the day as Josh and I danced with our ladies of choice.

-Bert

Joshua said...

Bench Press
3,3,3+
145x3,165x3,185x10

Pick Your Poison
Cindy
15 Rounds+ 5/2/-

Kristina said...

Bench Press 3-3-3
90x5

Cindy
11 rounds

Anonymous said...

Bench Press: 165 x 5
Cindy: 12 rounds

-Dubs

Khan said...

Bench Press 3-3-3+ 115x10
"Mary" 9rnds+2hspu

Anonymous said...

Anyone interested in going to a gymnastics open gym at the goffstown YMCA on sat. Oct 22nd at noon. I'm trying to gather a group to join, all are welcome. It would be between $5-10 depending on how many come. It is a fully equipped gymnastics place. Plan on doing flips, spins, and watching me fall hard attempting something I shouldn't try. I'm planning on going over there after the morning open gym at CFNH. Holla back.

Danny

Mtn Rob said...

sorry guys, been working all week... i'll try to get in tomorrow

Peter said...

Bench Press 3-3-3+
100-115-135 x 8

Cindy:
18 + 5/10/8


Samy, what's with the reappearance of the "secret" word authentication??

Anonymous said...

Bench press 165x 7

Mary
6 rds +5/1

Indy

sdaghir@gmail.com said...

''Bench Press''
135x10
185x5
205x5
215x5
225x11

''Mary''
12 Rounds +2HSPU's

''Cindy''
21 Rounds +5/10/13

THAT WAS AN UNREAL DAY FOR EVERYONE.

sdaghir@gmail.com said...

Peter, some of the crew were having an issue with their posts not going through and I was getting a lot of spam posts. The security check should fix both issues.

thammond18 said...

Bench 3,3,3...205x8
Cindy...17rnds +9 pushups
tommy

Kim said...

Bench
80x10
Poison: Cindy
13 rounds + 2 pullups

Anne said...

Bench 3-3-3 115x7
Cindy: 13 rounds

Anonymous said...

Bench 75x6
Cindy 15rnds 5/3

Meg

CALLIE said...

110x6
9 rounds

Silverback said...

Benchpress 185 x 10
Cindy 13 rounds (w/NO MODS!!!!)

Traps said...

Bench 215x8

Cindy
18 rounds + 1 PU

Jay

Anonymous said...

Bench 185 x 7
Cindy 15 rnds/5 PU/8 PU