Bench press 5-5-3-3-3-1-1-1-1 reps
Post loads to comments.
Scaling:
Most athletes can complete this lifting day as prescribed. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
185-185
195-195-195
205-215-225-225
43 / 6’0 / 190
145-155
165-170-175
185-190-195-200
155-5
165-5
185-3
185-3
205-3
215-1
225-1
235-1
240-1
5’s:185,190
3’s:195, 200, 205
1’s: 215,220,225,225
42/69”/177lb.
E2MOM, dumbbells
100, 110,
120, 130, 140,
150, 150, 160, 160(f)
190 (1 rep)
26 y/o
160lbs
floor press
1-185
2- 205
3- 215 3 reps
4-220 3 reps
5- 220 3 reps
6- 225 1 rep
7- 235 1 rep
8- 240 1 rep
9-245 1 rep
M/35/6'/175#
x5: 185/195
x3: 205/210/215
x1: 225/230/235/240 (5-lb. PR)
95, 115, 135, 155x2, 165, 175x2, 185lbs
185-195-205-215-220-225-235-240-245
185
195
205
215
225
235
245
255
255
42 / 6’0 / 195
M/25/5'8"/155lb
CrossFit AFK
125lb-135lb-145lb-155lb-165lb-175lb-185lb-195lb-200lb(miss)
Done 4/7.
185
185
205
210
215
225
235
245
245
Love me some benching.
Male 49 y/o
135,165x5
175,185,195x3
205,215,220,215x1
failed at 230,225
rx
205-205-225-225-225-235-245-245-Failed in two attempts at 255
85-95-105-115-125-135-155-165-175(PR)
5 88,5/ 5 91,5kg
3 94/ 3 98/ 3 100,5kg
1 103/ 1 106/ 1 100/ 1 100kg
110,5 2 week ago
Got to 195#. Not the best today
5 @ 95, 105
3 @ 115, 125, 135
1 @ 145, 150, 155, 160#
M/44/5'6"/139#
M/49/5'9"/157
125-125-145-155-165-175-185-195F-190F
In Kg...
5x 70 & 73,5
3x 75 & 77,5 & 80
1x 82,5 & 85 & 87,5 & 90
20/22.5 /25/27.5/30/32.5/30/31/32
Second Single failed @33.5kg, went back to 30kg
135-155-165-185-205-230-245-240-245
5@165-185
3@205-210-212
1@225-230-235-242
3RM PR by 7#, 1RM PR by 2#!
230-230-245-245-245-255-260-275-280
175/190/205/210/215/225/235/240(x)/240(x)
205-215-225-230-235-245-255-255-260lbs.
185-195
205-215-215
225-235-240-240
my best 1 rep in about a decade. I’m happy for that!
165-185-205-215-225-235-245-255(f)-250
135/155 x 5
175/185/195 x 3
205/215/225/235 x 1
5 x 45/95/115
5 x 135/155
3 x 165/175/185
1 x 195/195
3 x 185/185
I didn't want to do more than 195 since I haven't benched in forever, and 3 x 185 felt better than 1 x 195 for the last few sets
x5 115-135
x3 145-140-145
x1 150
No spotter. Couldn’t risk going heavier. Finished with 135x5-115x12-95x13
165-165-175-180-185F(2)-185-190-195-200F
M/47/225#
5 x 155,175
3 x 195,205,215
1 x 235,245,265,275
Hindsight says I should have started around 185 or so.
135-155-175-185-195-205-215-220-225
Bench Press
5x185, 190lbs
3x 195, 200, 205lbs
1x 210, 215, 220, 205lbs
20 min SLIPS in between sets.
Only 2x12,5 kg DBs available, so I did:
DB bench press: 10 AMRAP sets
16 / 15 / 15 / 15 / 15 / 12 / 11 / 10 / 9 / 8 = 126 reps
3' - 4' rest between sets
--
No time for more today, but a nice unhurried session, nevertheless. Learned a bit more on proper technique.
25# DBs
4 X 10 reps
Worked up to 185lbs for 1 rep.
3 @ 115lbs
3 @135lbs
3 @150lbs
finished with 5x5 at 125lbs
M/55/6’1”/180
Bench press
5-5-3-3-3-1-1-1-1
5 x 185/205
3 x 225/235/245
1 x 255/265/270/275
9 sets of:
8 2x70#DBs
(10 high row, 15 T2Db, and 15 squats before each round)
x5: 215 - 225
x3: 235 - 245 - 255
x1: 265 - 270 - 275 - 280
m/52/5'11"/200#
Started with 3x5 back squats at 195# to try to work this soreness out of my hammies.
Today’s WOD
140-145
150-155-160(assisted)
165-170-175(assisted)-170(assisted)
Bench press 5-5-3-3-3-1-1-1-1 reps
135-155
175-180-190
195-205-220-228.5 f
135-145-155-155-155-165-165-165-165 (no spotter)
M/31/5'11"/140
5 reps at each weight with 150m sprints on the rower in between each set: 95-105-115-125-135-145-155-165#
Then 3 sets of 3 at 175# with air squats, toe-nail squats, and jump rope practice in between. Ran out of time so I cut it off there to get some good stretching in.
No spotter, so going for 1RM was a no-go. Plus, just feeling blah this morning - pretty much checked the box on this one.
5 - 185; 5 - 185; 3 - 205; 3 - 225; 3 - 245; 1 - 275; 1 - 295; 1 - 295; 1 - 295
Columbus level 1,
Thank you so much for your passion and willingness to learn. It was an amazing and of course, a PHENOMENAL weekend!!
5-5(165lb)
3-3-3(176lb)
1-1-1-1(182lb)
L1 in Columbus...
We all enjoyed your passion to learn and your open mind this past weekend. It’s because of you that our role was made easier as a training cadre!
Esas son Reebok!
Pablo, Chris and Cody were PHENOMENAL instructors this weekend in Columbus, OH. Loved learning from 3 incredible athletes.
135, 155,
165, 175, 185,
195, 205, 215, 215
M, 40, 195
5x 105-110
3x 115-120-125
1x 130-135-140-[145 fail]
Shoulder tightened up on 145. Couldn't lower the bar deep enough. 2 fails, then fail at 140, then stopped.
What an amazing weekend! It was an honor to learn from Pablo, Chris, and Cody. Their passion, belief, and knowledge of CrossFit’s methodology was evident and inspiring for all of us. Thank you for sharing your knowledge and fire with us guys, I gained a tremendous amount of knowledge and had a good time doing it. I look forward growing as a coach and to the L2 course in the future. You guys truly are changing the world. “Care about people.”
2 x 5 @ 205
3 x 3 @ 225
4 x 1 @ 250
Huge thank you to Pablo, Chris, and Cody for the amazing weekend in Columbus! Learned a lot, laughed a lot, and loved every second of this weekend.
135-155-185-195-205-210-215-220-225
What great weekend I got to spend down in Columbus with a class of all stars. Coach Pablo, Cody, and Chris made this course very informative and entertaining. My only regret on the level 1 course is not taking it sooner. Thank you for helping me get to the next chapter of my journey.
Pregnancy Scaling
Bench Press
5-5-3-3-3-1-1-1-1 reps
Light Weight
Increase the weight if needed
Focus on mechanics
The Level 1 course was very informative and the coaches were very nice. Thanks to that, I had a good weekend and I was very tired, but I enjoyed learning a lot. Thank you to Coach Wonwoo, Carlos, and Johnny.
주말에 수고 많이 하셨습니다 !!! :)
학교에서 아이들 가르치시는 거 너무 멋집니다!
언제든지 필요 하신것 있으시면 연락 주십쇼. 화이팅!!
Thank you coaches Pablo, Chris and Cody for an awesome weekend! So much knowledge and advice between the 3 of them! Smooth, fluid class and group sessions! And the atmosphere they created was great as well. Good classmates as well. Met some good people! Hope to see you guys again for another "celebration of knowledge"!!!
Champions Club Scaling Notes
RANT
Nothing to rant about
THEMES
High output followed by a long rest, not really letting stamina be much of a factor in intensity, midrange pushing, heavy weight
MAIN DECISION
Do have weights/spotters/strength to make a 1 rep max worthwhile today?
TECHNIQUE SCALE
Complete as many rounds as possible in 20 minutes of:
Run 200 meters
15 push-ups/bench press/floor press
[insert one more thing you want to work on]
CONSISTENCY SCALE
Stick with 5s or more
INTENSITY SCALE
8 rounds of:
Sprint 50 meters
5 bench presses
Rest 2 minutes between rounds
INJURY SCALE
Upper body - either the intensity scale with dumbbell strict press, or max effort something you can do at full capacity
MY STUFF
5 rounds of 50m sprint and 20 unbroken dips. I went every 3 minutes
GENERAL FEAR LEVEL: 3, unless you don't have a spotter then probably a 9
Thank you Coaches Pablo, Chris & Cody for an excellent weekend in Cbus! So much quality content and advice...and good people. Cheers!
Thank you Pablo, Chris, Cody and Rogue! Your passion is inspiring
Bench press!!! Wish I had a spotter, could've gone for more but went at about 95% 5 rep max and 3 rep max, I couldn't go for a PR after that.
205#/205*5,
210/215/220(f-2)*3
225/230(f)/210/215*1
The Level 1 Course this weekend was pretty Amazing. It was fun to meet new friends and the Coaches were pretty awesome and funny and made this weekend extra special and NOT boring at all... thanks Coach Chris.. Cody and Pablo.. You guys are pretty dope and hopefully we will meet again.