CrossFit | 210405
Monday

210405

Workout of the Day

53

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.

Workout Tips

1
Boz Bench Day
Watch

Comments on 210405

66 Comments

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Jack Ray
April 27th, 2021 at 1:02 pm
Commented on: 210405

155-5

165-5

185-3

185-3

205-3

215-1

225-1

235-1

240-1

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Jeff Chalfant
April 27th, 2021 at 3:12 am
Commented on: 210405

5’s:185,190

3’s:195, 200, 205

1’s: 215,220,225,225



42/69”/177lb.

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Manchild Manchild
April 22nd, 2021 at 4:26 pm
Commented on: 210405

E2MOM, dumbbells


100, 110,

120, 130, 140,

150, 150, 160, 160(f)

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Mario Cruz
April 15th, 2021 at 2:12 pm
Commented on: 210405

190 (1 rep)

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Diego Rivear
April 12th, 2021 at 10:59 am
Commented on: 210405

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

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Ralph Keeley
April 12th, 2021 at 2:35 am
Commented on: 210405

M/35/6'/175#


x5: 185/195

x3: 205/210/215

x1: 225/230/235/240 (5-lb. PR)

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Albert Kombe
April 11th, 2021 at 6:31 pm
Commented on: 210405

95, 115, 135, 155x2, 165, 175x2, 185lbs

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Coastie Nick
April 9th, 2021 at 5:30 pm
Commented on: 210405

185-195-205-215-220-225-235-240-245

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Dan Morris
April 9th, 2021 at 2:23 pm
Commented on: 210405

185

195

205

215

225

235

245

255

255


42 / 6’0 / 195

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Jeffrey Howard
April 8th, 2021 at 9:52 pm
Commented on: 210405

M/25/5'8"/155lb

CrossFit AFK


125lb-135lb-145lb-155lb-165lb-175lb-185lb-195lb-200lb(miss)

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James Gentile
April 8th, 2021 at 6:20 pm
Commented on: 210405

Done 4/7.


185

185

205

210

215

225

235

245

245


Love me some benching.

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kevin robinson
April 7th, 2021 at 11:36 pm
Commented on: 210405

Male 49 y/o


135,165x5

175,185,195x3

205,215,220,215x1

failed at 230,225

rx

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Connor Galloway
April 7th, 2021 at 4:29 pm
Commented on: 210405

205-205-225-225-225-235-245-245-Failed in two attempts at 255

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Sam Meixell
April 7th, 2021 at 4:22 pm
Commented on: 210405

85-95-105-115-125-135-155-165-175(PR)

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Damien Leroux
April 7th, 2021 at 1:31 pm
Commented on: 210405

5 88,5/ 5 91,5kg

3 94/ 3 98/ 3 100,5kg

1 103/ 1 106/ 1 100/ 1 100kg


https://youtu.be/nsQS_b6CRGM


110,5 2 week ago

(edited)
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Joshua Willing
April 7th, 2021 at 3:23 am
Commented on: 210405

Got to 195#. Not the best today

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Glenn Guy
April 6th, 2021 at 9:32 pm
Commented on: 210405

5 @ 95, 105

3 @ 115, 125, 135

1 @ 145, 150, 155, 160#


M/44/5'6"/139#

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Derek Schierlmann
April 6th, 2021 at 8:49 pm
Commented on: 210405

M/49/5'9"/157

125-125-145-155-165-175-185-195F-190F

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Dirk Muellejans
April 6th, 2021 at 7:58 pm
Commented on: 210405

In Kg...

5x 70 & 73,5

3x 75 & 77,5 & 80

1x 82,5 & 85 & 87,5 & 90

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Nora Kluge
April 6th, 2021 at 5:38 pm
Commented on: 210405

20/22.5 /25/27.5/30/32.5/30/31/32


Second Single failed @33.5kg, went back to 30kg

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Myles Lance
April 6th, 2021 at 3:50 pm
Commented on: 210405

135-155-165-185-205-230-245-240-245

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Erik Dresner
April 6th, 2021 at 3:49 pm
Commented on: 210405

5@165-185

3@205-210-212

1@225-230-235-242


3RM PR by 7#, 1RM PR by 2#!

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Morgan Greene
April 6th, 2021 at 11:40 am
Commented on: 210405

230-230-245-245-245-255-260-275-280

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Chin-Sheng Chou
April 6th, 2021 at 10:50 am
Commented on: 210405

175/190/205/210/215/225/235/240(x)/240(x)

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Derek Eason
April 6th, 2021 at 5:18 am
Commented on: 210405

205-215-225-230-235-245-255-255-260lbs.




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David Smith
April 6th, 2021 at 4:44 am
Commented on: 210405

185-195

205-215-215

225-235-240-240


my best 1 rep in about a decade. I’m happy for that!

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Hank McKibban
April 6th, 2021 at 3:10 am
Commented on: 210405

165-185-205-215-225-235-245-255(f)-250

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Byron Hills
April 6th, 2021 at 1:30 am
Commented on: 210405

135/155 x 5

175/185/195 x 3

205/215/225/235 x 1

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Matthew Letarte
April 6th, 2021 at 1:02 am
Commented on: 210405

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

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Aaron Brumit
April 6th, 2021 at 12:51 am
Commented on: 210405

x5 115-135

x3 145-140-145

x1 150


No spotter. Couldn’t risk going heavier. Finished with 135x5-115x12-95x13

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Troy Bruun
April 5th, 2021 at 11:50 pm
Commented on: 210405

165-165-175-180-185F(2)-185-190-195-200F

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Keith Martin
April 5th, 2021 at 11:26 pm
Commented on: 210405

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.

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Travis Schwartz
April 5th, 2021 at 11:04 pm
Commented on: 210405

135-155-175-185-195-205-215-220-225

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Steve Day
April 5th, 2021 at 10:15 pm
Commented on: 210405

Bench Press

5x185, 190lbs

3x 195, 200, 205lbs

1x 210, 215, 220, 205lbs


20 min SLIPS in between sets.

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Antonio Alves
April 5th, 2021 at 9:39 pm
Commented on: 210405

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.

(edited)
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Nicole Deaver
April 5th, 2021 at 9:16 pm
Commented on: 210405

25# DBs

4 X 10 reps

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Randy Crooker
April 5th, 2021 at 8:38 pm
Commented on: 210405

Worked up to 185lbs for 1 rep.

3 @ 115lbs

3 @135lbs

3 @150lbs

finished with 5x5 at 125lbs

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Kevin Flowers
April 5th, 2021 at 8:00 pm
Commented on: 210405

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

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Joe Conradi
April 5th, 2021 at 6:59 pm
Commented on: 210405

9 sets of:

8 2x70#DBs

(10 high row, 15 T2Db, and 15 squats before each round)

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Charlie Pokorny
April 5th, 2021 at 6:47 pm
Commented on: 210405

x5: 215 - 225

x3: 235 - 245 - 255

x1: 265 - 270 - 275 - 280

m/52/5'11"/200#

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Jim Rix
April 5th, 2021 at 6:34 pm
Commented on: 210405

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)

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Charles Meyers
April 5th, 2021 at 5:58 pm
Commented on: 210405

Bench press 5-5-3-3-3-1-1-1-1 reps

135-155

175-180-190

195-205-220-228.5 f

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Alex Pettingell
April 5th, 2021 at 5:41 pm
Commented on: 210405

135-145-155-155-155-165-165-165-165 (no spotter)


M/31/5'11"/140

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Lincoln Kerger
April 5th, 2021 at 5:33 pm
Commented on: 210405

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.

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Jeff Johnson
April 5th, 2021 at 4:42 pm
Commented on: 210405

5 - 185; 5 - 185; 3 - 205; 3 - 225; 3 - 245; 1 - 275; 1 - 295; 1 - 295; 1 - 295

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pablo cervigni
April 5th, 2021 at 4:10 pm
Commented on: Course Photos | March 29-April 4, 2021

Columbus level 1,

Thank you so much for your passion and willingness to learn. It was an amazing and of course, a PHENOMENAL weekend!!

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Gennjfer Giuntini
April 5th, 2021 at 4:04 pm
Commented on: 210405

5-5(165lb)

3-3-3(176lb)

1-1-1-1(182lb)

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Christopher Russell
April 5th, 2021 at 3:46 pm
Commented on: Course Photos | March 29-April 4, 2021

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!

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Richard Salter
April 5th, 2021 at 2:18 pm
Commented on: Course Photos | March 29-April 4, 2021

Pablo, Chris and Cody were PHENOMENAL instructors this weekend in Columbus, OH. Loved learning from 3 incredible athletes.

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Jesse Underwood
April 5th, 2021 at 1:08 pm
Commented on: Workout Tips

135, 155,

165, 175, 185,

195, 205, 215, 215


M, 40, 195

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Michael Arko
April 5th, 2021 at 12:38 pm
Commented on: 210405

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.

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Elasha Kepple
April 5th, 2021 at 12:30 pm
Commented on: Course Photos | March 29-April 4, 2021

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.”

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Kirk Byrd
April 5th, 2021 at 12:05 pm
Commented on: 210405

2 x 5 @ 205

3 x 3 @ 225

4 x 1 @ 250

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Jessica Cuz
April 5th, 2021 at 11:27 am
Commented on: Course Photos | March 29-April 4, 2021

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.

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Daniel Robinson
April 5th, 2021 at 10:26 am
Commented on: 210405

135-155-185-195-205-210-215-220-225

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George Polito
April 5th, 2021 at 10:13 am
Commented on: Course Photos | March 29-April 4, 2021

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.

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Cassandre Vigouroux
April 5th, 2021 at 4:56 am
Commented on: 210405

Pregnancy Scaling


Bench Press

5-5-3-3-3-1-1-1-1 reps


Light Weight

Increase the weight if needed

Focus on mechanics

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QiHui Xing
April 5th, 2021 at 4:47 am
Commented on: 210405

174cm/75kg/29age.

70-80-85-90-93-95-98-101-103KG.

https://youtu.be/nl0mRtKZJz0

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Ahra Cho
April 5th, 2021 at 4:13 am
Commented on: Course Photos | March 29-April 4, 2021

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.

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Weon-Woo Lee
April 7th, 2021 at 11:12 am

주말에 수고 많이 하셨습니다 !!! :)

학교에서 아이들 가르치시는 거 너무 멋집니다!

언제든지 필요 하신것 있으시면 연락 주십쇼. 화이팅!!

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Eric Robinson
April 5th, 2021 at 3:20 am
Commented on: Course Photos | March 29-April 4, 2021

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"!!!

(edited)
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Chris Sinagoga
April 5th, 2021 at 2:12 am
Commented on: 210405

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


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Nick Faulkner
April 5th, 2021 at 2:07 am
Commented on: Course Photos | March 29-April 4, 2021

Thank you Coaches Pablo, Chris & Cody for an excellent weekend in Cbus! So much quality content and advice...and good people. Cheers!

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Greg Knox
April 5th, 2021 at 1:58 am
Commented on: Course Photos | March 29-April 4, 2021

Thank you Pablo, Chris, Cody and Rogue! Your passion is inspiring

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Christian Simpson
April 5th, 2021 at 1:48 am
Commented on: 210405

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

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Danilys Reyes
April 5th, 2021 at 1:28 am
Commented on: Course Photos | March 29-April 4, 2021

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.

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