5/09/2012

''M.E. Bench Press & Divide and Conquer'' (05.10.2012)

Warm-up Drills (05.10.2012)
Run 800m
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch
For Quality:
10-15 x Parallette Shoot-Through Complex
10-15 x DB Turkish Get-ups (alt.sides)

''M.E. Bench Press'' (05.10.2012)
Warm-up with 2-3 incrementally heavier sets prior to working up to a 1-Rep maximum personal record Bench Press.

Bench Press 1-1-1-1-1-1-1

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Divide and Conquer'' (05.10.2012)
Complete for time:
10 x DB Burpee Squat Clean
50 x GHD/Abmat Sit-ups
8 x DB Burpee Squat Clean
40 x GHD/Abmat Sit-ups
6 x DB Burpee Squat Clean
30 x GHD/Abmat Sit-ups
4 x DB Burpee Squat Clean
20 x GHD/Abmat Sit-ups
2 x DB Burpee Squat Clean
10 x GHD/Abmat Sit-ups

Notes: Competitors prepping for any upcoming competitions are encouraged to perform the heaviest Hang Squat Cleans they can without being forced to drop any reps, unbroken if possible. If the weight is too heavy to manage no dropping we may have to set-up outside and drop on the pavement. DB Burpee Squat Cleans may be performed as one smooth movement or as a Burpee/Deadlift/Hang Clean/Front Squat complex as long as the weights do not return to the ground between the repetitions. Listen to your coaches/trainers/experienced peers insight and ensure if you are scaling that you are choosing wisely. A great WOD for a novice CrossFitter a few months in might entail just cutting the sit-up reps in half, intensity and pushing your own limits falls squarely on the athlete; it matters not how 'sexy' the wod looks on the board next to your name or if you have the heaviest weight anyone's ever lifted for a particular movement. All Glory Is Fleeting. That being said, get some freaks...

Post times to comments.

Mobility WOD
CrossFit Endurance WOD (05.10.2012)
''Time Trial''
Swim: 8min
Bike: 15min
Run: SC:10min LC:12min U:15min
C2: 8min

Post distances to comments.

15 comments:

sdaghir@gmail.com said...

Subbing heavy barbell Hang Squat Cleans would be ideal for those preparing for the Games or just looking for an extra kick. Unfortunately we are still held to not dropping weights until we get into the new space so the weight selected needs to either be something the athlete can accomplish without dropping, no exceptions, or perhaps we could get a set-up in the loading dock area where Steve actually brought up on his own that he doesn't have issue with us training there. As the weather gets nicer we ideally could just take all our stuff outside and run a quick mod workout for those interested and not worry about dropping the weights on the pavement.
Thanks to everyone for hanging in there as I continue to work through the issues currently putting a bit of a damper on our training options... it's almost over and when it is all will absolutely be worth it.
Miss you freaks, see you sporadically over the next few days, KEEP YOUR FINGERS CROSSED!

sdaghir@gmail.com said...

This would also be a great day to work on the 'farmers carry' task that awaits in regionals. One lap around the building in as few sets as possible? Hell, I'll do that one with you sounds horrible...

Anonymous said...

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Michelle said...

15:51 with 30# db

Mtn Rob said...

205 ME bench

18:11 with 45lb DB and abmats

Grinster said...
This comment has been removed by the author.
Grinster said...

No ME Bench Press today, that'll have to wait for tomorrow.

"Divide and Conquer"

14:42 50lb DB/Abmat (No GHD)

I hate my job that makes me miss my fellow 6 AM group!

~Chase

Joshua said...

M.E. Bench Press
245x1

Divide and Conquer
Heavy Hanging Squat Cleans @ 155#
18:05

Mint said...

Divide and Conquer

12:09 135#

max bench
275

Peter said...

ME Bench Press:
155 + 165(F)...I know I did this before!

Divide & Conquer:
15:27 - 40#

lewis.robertdavid@gmail.com said...

Bench Press 1,1,1,1,1
Warm-up Sets: 85x5, 105x5, 125x3
Working Sets: 155, 175, 195, 215[F], 205

Seems like I'm stuck at a weight again...

"Divide & Conquer"
14:37 @ 185

-Bert

Gene said...

ME Bench Press
5-bar
5-85
3-95
1-135
1-155
1-175
1-185 PR

Divide & Conquer
35# BD, abmat situps
15:05

lewis.robertdavid@gmail.com said...

Hey Mint, the Cleans were supposed to be heavy...

sdaghir@gmail.com said...

The best part of this pic is the kids looking horribly puzzled or terrified.

Anonymous said...

Hey Bert, the bench press was supposed to be "heavy".