June 30, 2012
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
Compare to 101021.
How can this athlete improve her bench pressing position?
"Three Drills in Eight Minutes" with Mike Burgener, CrossFit Journal preview video [wmv] [mov]
"Brenton" WOD Demo - video [wmv] [mov] [HD mov]
Posted by Pukie at June 30, 2012 5:00 PM
I'm no expert but I think she could put a block under her feet to raise them up a few inches which would straighten her back. And also the bad looks a bit high over her chest, she could position the bar lower so it sits over the top of her sternum.
"Butt on the bench!" would be my instinctive response :)
She shoulder have her legs wide open, so that her hips are basiCally glued to bench. I think she could be pinching her shoulders together a lot more, but thats just my two cents.
Arch upper back a bit more, keep butt, back, head in bench while pressing, if she's a a little short add blocks under her feet, Make sure when bar is at check forearms are vertical - correct grip width.
Wednesday is July 4th. Tomorrow we start with a Hero WOD. I can see where this is going, and my body quivers in fear.
She could press her feet into the front of her shoes. Keep her glutes on the bench and tilt her hips toward her head.
Do not arch the back. Keep the back flat on the bench
How about reduce weight and more reps?
Her arch is fine, a flat back on the bench removes your platform to bench from...her form is excellent.
Who are these people that say don't arch the back? Have they not study any powerlifting or watched any of the benching videos on the Crossfit Journal? You should have an arch in your back when you bench. However she does need to bring that butt down and spread the floor hard with her feet. And from this angle it's hard to actually tell if her shoulders are pulled under or if she's spreading the bar. Moving the bar over the sternum would be good too.
10;43 no vest.
Was about to quit on round 4 but then remembered the 343 and finished it out. Great WOD.
Decrease the weight, or do decline press
Arching the back is NOT ok, or proper form, when you arch your back not only do you put yourself at risk for injury but you also train a different unintended area of the pectoral muscle. Back should be flat, in order to isolate the pectoral muscle further she could try lifting her feet off the ground, further intensifying the work being done on the pectoral muscle.
I'm new to Crossfit so please forgive the rookie question.
What constitutes a round on this WOD? Is a round considered Bear Crawling 100' & Broad Jump back a 100'?
I have a huge problem. I was informed today that at 28 I have arthritis in my lower back and have high cholesterol. I have been an off and on crossfitter for roughly 5 years now. (much more on than off) My carb intake is usually under 150g/day. WTF is going on with my cholesterol? Any help is much appreciated. I am freaking out, thinking of going 100% vegan. Please help.
From this pictures point of view it looks as if she has a narrow grip on the bar which is isolating more work on her triceps than pectoral muscle. Arching of the back is not recommended unless you are doing a one rep max and doing anything you can to get the weight up. In any ohter work-out your back & butt should remain flat on the bench to isoloate work.
As rx'd with 26# vest
This is why I love crossfit. I would never come up with such a great/different type of workout on my own.
She should put plates under her feet so she can dig in her heels without lifting her hips off the bench.
8:29 without vest. nice workout
@ #15 shane: I have a cholesterol problem, too. For me, its genetic. But, I have been successful in bringing the cholesterol from higher than normal range to within normal range by minimizing my animal products' intake. I do not eat eggs and cheese, eat red meat rarely, drink only fat-free milk, eat more fish and salads, fruits and vegetables. I also started running, biking and crossfitting more. No smoking and minimal alcohol, too. This is not professional advice, just what has worked well for me and I am sticking to it. Good luck.
Raise back when about to touch bar to chest
She isn't too short for the bench but she needs to keep her butt and hips down or she is going to hurt her back you don't need a lot of force in your heels just a solid base so that you don't start lifting your hips like she is
to comment #13: I would guess that she is not trying to isolate the pectoral if she is doing a bench press which is a compound movement. 'we' don't do much isolation work in crossfit, my guess is her goal is to move as much weight as possible for as many reps...
and as to form, I think she needs to get her butt on the bench, but still keep an arch in her back. This is how I interpret Mark Rippetoe's Starting Strength which is the particular poison I choose... but I am sure people have other schools of though
Hey dude, you're young, you can fix the cholesterol. Tips:
-cut down on sugar intake
-cut down on total calorie intake
-cut down on saturated fat and cholesterol you take in
-drink only in moderation (at most one drink a night, preferably red wine)
-limit red meats
-lots of fruits and vegetables
-eat grains that are only whole wheat/whole grain
-eat plenty of fish, nuts and beans
-keep exercising (I think Crossfit is a great exercise program, but you gotta do whatever will keep you exercising 4-5 days a week)
-quit smoking (if you do)
Sqeeze the traps, take the biggest arch you can and hover your booty on the bench just enough to make contact. Pinch thighs together on the bench and keep your toes pointed. Anyone who disagrees with this belongs in planet fitness.
Young people with low back pain /arthritis should be checked for ankylosing spondylitis; ask your doctor to get an HLA-B27 test and maybe see a rheumatologist to rule it out.
15:49 No vest. Week two of crossfit. I love this stuff. Thank you.
Wow! This WOD kicked my butt. My palms and wrists are killing me from doing bear crawls on the sidewalk.
9:09 w/flak..Wow this WOD sucked in a good way!! OOrah. BRing It!!
It's true that one of the primary muscles used in bench press is the anterior deltoid, however her shoulders are rolled too far forward. Remember, the trapezius extends to the middle/lower back. Keep it pinched and make sure the posterior delts are always plastered to the bench. The lower back never should touch the bench, however too much arch isn't good either. Because of the upper rolled curve in her abdominals, that means she isn't contracting her stomache as she should when she breathes out....She isn't breathing correctly. I would suggest taking the legs off the ground, bend the knees, cross the ankles and keeping the lower back off the bench will help her build more stability and communication between her arms and core, allowing easier stomach contraction when on the exertion. She might have to start a little lower on the weight to build a good foundation.
Kneew to elbows
9:48 RX'd w/20lb vest, 25ft turn arounds. It was an honor FTO Brenton.
5'10"/190 finishing week 1 of crossfit
13:26 no added weight
With the heat being above 95 degrees at 9:00 in the morning I really wasn't concerned with my time because I knew the heat was going to drain me more rapidly. I instead focused on consistency and integrity in all my reps. I succeeded with exactly 13 broad jumps and 6 burpees on each round.
19:19 w/ 30lb body armor
I'm not at all proud of my time. I'm just glad I was able to finish this. I wanted to take the body armor off after round 2. Brutal.
A little tip for today's workout:
Do it in long grass. When you do, your feet will leave imprints during the broad jump. When you jump, focus on those next foot steps and try to land with your heels where your toes were the first time. If you get an extra 2-3 inches per jump, you might just save yourself an extra set of burpies.
When I did the workout, twice I ended up about 3-4 feet from the finish line on a 5th jump and had to do another set of burpies before I could cross that line. I wised up and jumped a bit further the next time and saved myself 3 burpies...and some time to boot!
As Rx'd (except I'm traveling and my weight vest is at home):
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps.
The workout generated modern art via GPS coords:
Great WOD!!! Crossfit week #2 9:00
Does anyone have any advice for "non-crossfit" education to become a better coach (and someday affiliate owner)? I've noticed that a lot, but not all, of the best affiliate owners have degrees in some sort of exercise related field. I realize that a lot of them got those degrees and found Crossfit after, but they bring such a wealth of background knowledge about the human body to the community. I'm going to continue to get the Crossfit certs and devour the Crossfit Journal and Radio, but I'm hungry for more. I can teach someone to squat properly, but I want to know how the leg and back muscles interact, how the joints move, etc. In other words, I don't want to just drive the car, I want to know whats under the hood and be able to tinker with my (future) clients. For those of you with advanced degrees, what courses or focuses helped you the most? If you could do it again, how would you do it?
13:40 with vest. Not too bad for an old dude I guess.
14:20 as Rx'd (no weight vest)
15:46-no vest. RIP FTO Brenton.
12:28 w/ 20# vest
almost 5 minutes slower than last time w/o vest
12:27 no vest
as rx'd @ home
as rx'd @ home
I think most of her bench technique issues would be fixed w/ a 4x4 under each foot or by lifting her legs like derek h. said.
WOD...15:01, about 115 ft each round going back and forth across my porch. I'd never done bear crawls before...took some time to get the coordination/speed going.
This is the kind of workout that makes me love CF!
11:11 as rx'd with 20 lb vest.
13:08, not quite rx'd, since I misread it and did my first round at 100 METERS instead of feet. Clocked that as 3 rounds and did the last two as rx'd.
100 meters of bear crawling is rough!
10:46 no vest. Totally gassed on this one.
40 y/o male 231 lb doing crossfit for almost a month. Want to cet my cert soon. Did W.O.D. at the station on the concrete pad. Sure passer bys were asking themselves "What the Hell is he doing" lol
13:13 no vest
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Done in your honor Officer Brenton. RIP.
Nursing a couple of injected elbows. Will get this on Monday.
Run 1 mile (7:54)
Run 1 Mile (8:56 with well-intentioned but laughable Pose)
Up and down the hideous hill on the Comet mile.
13:00 had 20# vest on to start but the heat got the best of me so I took it off after 1st round.
13:39 rx with 20lb vest
Rest 30 minutes
135# death by clean and jerk, 5 minutes
Rest 30 minutes
100' Butcher push with 2x45lb plates
Was really looking forward to/dreading this workout. Rolled my ankle round 2.. Bummer
15:10 50# vest
10 am Arizona heat
Palms are blistered up
15:02, full kit , FOB Joyce AFG
Full Kit, FOB Joyce, AFG
14:23, no vest, 90 degrees
I am getting old My nine year old kids did the first three rounds with me and my boy just beat me through three rounds.
walked out 100 ft. body weight only. no vest accessible. I was a little confused as to whether I reset my burpee count each round or had a running count; I did the former.
10:51 (no vest)
14-15 broad jumps and 9 burpees each round.
Last time 9:43 but without the 3 burpees at the end of each round.
where the females at?
UK Police Vest
First time doing bear crawl. Killer!
Correct her form via the following:
1 - Elbows in
2 - Shoulders back by pinching shoulder blades toward center back
3 - ass on bench
No Vest as rx'd
Pukie was creeping on me in round 4.
Shoulders back, elbows in, butt on bench should correct her form.
FTO Brenton it was an honor to do this workout. As a police officer myself CrossFit gives me the perfect blend of cardio and strength training. I have been at it for about three weeks and really have not felt better. It smokes my old routine of running, pushups, and situps.
As RX'd minus the weighted vest 14:02.
Did this in the heat (89 degrees F) and it was tough to catch my breath. as rx'd (no vest)
definitely upsetting; could've pushed much harder
As rx'd with #20 vest
10:40:5 love it would never thought to crawl like a animal for a workout.really hit me in upper quads .thanks
#15- take an omega 3 supplement everyday and increase your fiber you'll be golden in no time
4th crossfit workout
103 degrees....Brenton kicked my butt
good workout. Never did one with broad jumps. Had to stop to get some gloves since the concrete was pretty hot lol Did it in 13:46 RX'd :)
25 / M / 5'9" / 139lbs
Six minutes better than last time. Did it outside this time, and I'm still so sweaty I look like I just stepped out of the pool. Good times.
Put blocks under her feet, this will straighten her spine. The spine should be in its natural position, not flat against the bench nor should it be arched.
8:47 no vest. Great workout, I've been in the field with the military for about 6 mos and crossfit has gotten me back into shape quick. Love this program!
11:37 as Rx'd/ 27lbs vest (after 10x3 snatches at 135lbs. )
As rx'd, no vest
Jerra B 4 rds, subbed lunge steps for jumps, burpees every 6 lunges 8:30
Followed by 2 mile walk in the Houston heat
First day of crossfit
This workout showed me how out of shape I was haha, looking forward to progress :)
Went to local football field and did two rds at 100 yds. At the end of my second rd I thought there is no fn way someone did five rds in 8 min or less. Stopped,checked phone, saw it was 100 ft not yards, slapped forehead.
Family history and a healthy weight are important in addition to the tips already mentioned. Staying active in addition to CrossFit. Golf, biking, swimming, gardening, whatever interests you. Don't give up.
Hips down, maybe pull her feet under her so she's on her toes or blocks under her feet to dig her heels in. Its a preference of mine to pull the toes under. I can get a better arch. Her bar path might do better going to bottom of sternum/top of abs but its hard to tell if she's on the way up or not. Elbows in tight.
As for the "pectoral" isolators and back flat people...go learn more about how the BEST bench. As for the feet off the floor idea.....yeah.....um....thats 1980's "isolation" bodybuilding nonsense.
16:09, pr is 14:33. Each round only took 14 total jumps, so did burpees 3 times in each round.
Mile run, some chin-ups, and hip and shoulder mobility stretches for warm up
quarter mile cool down
3rd week or so of crossfit, loving it so far. Never been more tone. As a triathlete, cross country runner, biker, swimmer, and all around athlete (I've played just about every sport that's known in America), I'm loving the strength I'm gaining while still maintaining my cardio. I still tend to throw in a couple mile run or a good swim just to get an extra cardio boost. Good stuff
As rx'd, no vest. Hot out today!
DID NOT READ THE WORK OUT! NOT 100M - 100 FT! WHA HOO KICKED MY ASS!
13:00 no weight. Took my son along with me on this one since it has that football feel to it.
did this after SQT
as rx'd/don't have vest
@ #112...not as RX'D...I did 100 yards vs. feet...I was wondering why I was doing so many more burpees this time around...
13.43 rx no vest
100 meters bear crawl
100 meters standing broad jumps with burpees
2 rounds 7:37 no vest
5 rounds 25:00 no vest
I needed another rest day TKA 2 April 2012
La chaleur Damm
I did a different WOD - Installing Rubber mats in my home gym (135lbs each) 3x7 x 3/4 stall mats. Excellent investment about 5 hours of lugging around nasty awkward weight and cutting rubber. Raw hands today - honestly more sore from this than many WOD's
12:58 as rx. No vest.
31:45 as RX with 45 lb "weight vest" AKA 38 weeks pregnant! :)
7:07 As RX No Vest
33 yom, 190 lbs
17:48 as rx'd
16:18 last time
7:42 no vest
Did this on my front lawn alone, without a vest. A couple in their 20's was walking down my street at the time. When they got to my driveway, they decided to switch from the sidewalk to the pavement. I guess they had heard that CrossFit is contagious.
Rx'd no weight
As Rx 7:26.
Legs are done!!
Three rounds, no vest:
PR by four minutes. Progress to five rounds next time.
13:23 in my yard with two dogs who wanted to play the whole time.. fun WOD!!
Also, to Abbey #123... my hat is off to you!! Glad you could still pull this one off at this point in your pregnancy. Hope I can be as strong and determined as you one day :) Best of luck with the baby.
Travelin hotel w pool WOD:
45m swim, 10 poolside muscle ups, 10 pushups
45m swim, 10 squats, 10 p'ups
45, 10 mu, 10 pu
45, 10 sq, 10 pu
45, 10 sq, 10 pu
As rx'd without weighted vest
2 min slower than my PR
did outside in 100 degree heat
retired army 1SG
here in RIO DE JANEIRO - BRAZIL, we did it yesterday, sunday, at 3pm, very sunny and hot weather, with CrossFit Leblon.
Andrei Britto - 13:12
Ricardo Prema Oliveira - 14:16
Ronaldo Zani - 14:44
13:13, sans vest. Harder than it read. (as usual)
13:17 (no vest) on a beach
5' as rx'd.
Outdoor artificial turf/Lee rec ctr, ~100F
first time doing this wod.
I would not worry about your "high cholesterol" unless its off the charts. More importantly, what are your triglycerides? HDL? The 200 range for "normal" total cholesterol was a random bureaucratic figure, subtracting 20 from 220, which was the average at the time. If your HDLs are higher than 55, it is actually a negative risk factor, so high isn’t necessarily bad. Besides, they have yet to actually prove “high cholesterol” has any causal effect on heart disease.
Lower her butt, flatten her back by tightening the abs and pullong her belly button towards the bench. Drop the rib cage and engage the lats to pull the shoulders towards the hips......oh and don't forget to breathe
melanie f/42/5'2and1/4 /138- 1st time ever CFing! 11:49
tom m/43/5'11/181 - 10:30
The bench press is a compound movement and as such is not intended to isolate the pectorals. An efficient bench press requires the synergistic efforts of the pectorals, traps, delts, lats, core, hips, and even legs.
A wrenching back arch is never a good idea, but a moderate one is not only necessary, but crucial for integrating the synergists in this compound lift.
Isolation is more easily accomplished with bodybuilding techniques like the flye, or by using machines.
101021 - 12:29
9:09 no vest
Leanna (F/8/4'7"/~70lbs) first WOD!!!
M/ 38/ 134 lbs/ 5'-6"
As Rx: wearing 20 lb vest
I didn't really do the bear walk very fast at all... I should have pushed the pace a bit more.. it was SOOO HOT outside.. did this in the total sun on nice grass. I was able to do the broad jumps much longer/ better than I had anticipated. I did them in 5 plus 3 burpees, then again 5 plus 3 burpees then 3-4 broad jumps for about 7 feet per broad jump... I was very surprised. I had each 25' marked off with chalk.
10 rounds of 30 seconds on 30 seconds rest of DUs - had to do 40 DUs each time
400 DUs in 5 minutes work and 5 mintues rest. Good Post WOD burn in the sun.
7:50, no vest. 103 temp. Hot.
102 degrees, argh.
Thx to all who misread and did 100 yards or 100 meters, I don't feel alone in my silliness. Just pushed through 2 rounds of 100yds each way (10minutes something) + 6sets of 15 swings @ 50 pounds post WOD. Traps killing me today! Good workout, def will do again :)
Butt on bench, arch looks good, elbows toward sides more for long term shoulder protection. If you see competition arches, they get crazy arched to get the chest up higher to make less distance for bar to travel.
Hopefully nobody is taking cholesterol advice given here. Do your own research. It only takes an hour and you will be shocked what you will find. Your health is worth an hour, and you may then know more than your doctor.
M/161#/32yo as Rxd (backpack with 10ltrs inn bottles)
Time 13:53 HURT SO GOOD. Rip officer Brenton
Recovering from Spine surgery so the WOD was pretty challenging. ..slightly modified, but everything done as Rx. No vest.
CFWU-3. Superman. Burgener.
Vest cooperated better this time. Not so much time spent adjusting. Not sure that actual physical effort was better. Broad jumps better when I remembered deep breath, closer foot position & lumbar curve.
Bear crawl pretty slow - in part to keep vest in place. Came way up on 1st round & had to rebuckle.
10/21/10: 17:16 w/vest
13 Minutes, as Rxed, no vest but with boots.
110 Deg F outside today.
2010-10-21: 10:23. No vest. 5X20ft. Do the hall next time.
That was just like 8th grade sports class. About 10 minutes.
Previous 14:35 at Mastick Parking lot
Tonight 15:31 in backyard after playing 18
Really wore me out nice hot day in the sun...good workout
Bear Crawl 50 ft
Broad-Jump 50 ft.
-3 burpees after 5 jumps
Also did 100m!! Stupid me!
I was wondering how my time could have been so slow!
Well, with meters:
20lbs first two rounds
10lbs third and fourth rounds
fifth round no vest, no shirt, still almost died in the heat.
M/27/165 Foam-roller WU
As rx'd with 20lb vest - 16 minutes
As rx'd, except I did 3 burpees every 3 jumps instead of 5.
Another one of those WOD's that was a lot tougher than it looked. Should be able to get under 11 minutes next time, just need to need to shorten a lot of the pauses.
haha saam #83 u call that heat?
3 rounds @ 7:23 in the soft sand
Ugh. This sucked! And so did my time...
M/44/215/5'11" and about 25lbs overweight
23:30 as Rx'd
Totally Gassed me!
Knees to elbow
12:12 15.10.12 no vest.
15:50 02.12.10 no vest.
On sore ankle.
last time. (was one of my first WOD's) 11:43 no vest.
10:11 PR no vest