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Bench Press

(E 1/4) Sets Across

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compare to 4.28.10 and 4.14.10


Buy-in for Bench Press is 20 strict push-ups unbroken with good form. Athletes who can't accomplish this will work push-ups as the Upper Body strength movement for this cycle. Choose a submaximal rep range for today's Push-ups, i.e. if you fail at 8, do 5 x 5 reps with the goal being to increase total volume by exposure 4. You should NOT be hitting failure on any of your sets today.

As many rounds as possible in 7 minutes of:
3 Power Cleans 155/105
7 Burpees

Post rounds and Rx to comments 

Coach Fox demos the good, the bad and the ugly of push-ups.

Paleo Potluck Reminder

Don't forget that we'll be hosting an evening of food and fun Saturday, January 15! 

Come eat some good food, chat with old friends and meet some new ones! This is a wonderful opportunity to share recipes, talk nutrition and recovery strategies for the new year and have some fun while doing it!

: Please email info(at)CrossFitSouthBrooklyn.com to confirm that you'll come, also, please let us know what you'd like to bring so we can coordinate dishes.

What's your favorite homemade Paleo dish?  We're looking to get an in-house list of recipes so if you've got a winner go ahead and post it in the comments of the Paleo Challenge page here.


Read Fox's Push-ups 101 so you don't look like this. NYTimes.com
More Reasons to Eat Grass-Fed MarksDailyApple.com

Reader Comments (34)

Quick question for iPhone users: is your double tapping to zoom broken on the main page? Older posts seem to be fine, but the recent posts I've checked are all broken with regards to the iPhone.
January 5, 2011 | Unregistered CommenterDan R
yup, doesn't work anymore for me either
January 6, 2011 | Unregistered CommenterLuca
the left-hand nav links to the Paleo Potluck are broken; there's an extra ".html" in the URL.
January 6, 2011 | Unregistered CommenterMichele
Thanks, Michele. Fixed
January 6, 2011 | Unregistered CommenterDavid Osorio
Today was a big day in the gym for me...hit a big goalBack Squat300x5x3Bench Press250x5x3Had to run to jury duty, where at least that have wifi, and I can constantly refresh CFSBK.
January 6, 2011 | Unregistered Commentergabrus
Slight change to the WOD today. After running the AM classes we realized it would be too much to do in an hour and there wouldn't be enough ring row stations to run 1 heat in a class larger than 7. The warm-up was restructured to get the horizontal pull we wanted in and the WOD was modified and shortened.

love,-the management
January 6, 2011 | Unregistered CommenterDavid Osorio
Rare 6 a.m. class for me. Fun!

Bench (5): (45, 75, 95, 115) 125, 130(4), 125(3)That got hard fast. First time benching since April, and even then, I think I only made one of the exposures.

12 min AMRAP, 3 105# power cleans + 10 ring rows= 7 rds + cleansI just couldn't find my rhythm to drop under the cleans--they were pretty much all muscle cleans. Oops.
January 6, 2011 | Unregistered Commenterkatie
Favorite homemade paleo:

It's got to be from Mark's Daily Apple, his garlic lime pulled pork. unbelievable. I plan to bring about 10 pounds or so to the paleo potluck.
January 6, 2011 | Unregistered CommenterJr
congrats, gabrus!
January 6, 2011 | Unregistered CommenterMichele
YAY GABRUS!!!! I wish I'd been there to see it. That is awesome!!
January 6, 2011 | Unregistered CommenterMargie
Homemade paleo - that's a tough one. But, at the top of the list is my curried goat and plantain casserole.

Other winners are beef stew (I base mine off of Alice Waters) and a sweet brisket I make for jewish holidays.

And then maybe my fav post-squat/DL plus conditioning recovery meal is pan grilled steak, medium rare, with salt and pepper, a roasted japanese sweet potato with lime juice and butter, and steamed broccoli with a little more butter and sprinkled with this spicy sweet salty Indian masala I got in India.
January 6, 2011 | Unregistered CommenterMargie
Favorite homemade paleo? Grilled meat! Seriously, I'm not sure how to answer this, so I'm going to provide a tip for time-efficient cooking:

Key #1: Make enough of whatever you are cooking for 2-4 meals.Key #2: Use the same pan for steaming and sautéing.Key #3: Flavor and cook, but *undercook* your food for next meal.

Clean and break apart some broccoli— put it in a large skillet with some (~1/4 cup) water and cover. Stir it around every other minute. This will take about 5-7 minutes— make sure to undercook it. You want it a deep green still. After steaming, run cold water over the broccoli to stop it from cooking further.

The cool thing about this is now you have clean and par-cooked broccoli in the fridge for your next meal.

Get rid of any excess water from pan. Put in some olive oil and pastured butter (I highly recommend using both as you'll get more creamy-sweet yumminess, but just oil is fine), chop up 2-4 garlic cloves (I'd say ~1 clove per serving) and gently saute garlic with some sea salt (!1 teaspoon per serving maybe?) for 3-5 minutes. Add black pepper and some red pepper flakes for heat. Throw today's meal's worth of broccoli back in the pan. Stir it around and finishing the cooking in the oil/butter spices (about 3-4 minutes).

For your next meal you just have to heat the oil, saute the garlic (chop enough for the next meal or chop it to order) and reheat and finish cooking broccoli. We're talking 8 minutes for your next vegie.

If you have your par-cooked (rare, undercooked) beef/meat/protein ready, throw that in the broiler/oven and heat it while you do the vegies. You'll be eating 15 minutes after you get home from the gym!

We are trying to cook enough food at once for 2-3 meals. The key is undercooking. Monday I grilled lamb loin and a steak and just did it really rare so when I heat it up I also "finish" it.

**Bonus Key #4: Cook multiple items at the same time for variety (like the steak and lamb I mentioned).

Finally, this broccoli recipe will work with a lot of other vegies.

I hope this long-ass posts helps someone.
January 6, 2011 | Unregistered CommenterRob Is
i will put a recipe or two on the Paleo Challenge page, as directed.
January 6, 2011 | Unregistered CommenterMichele
After today's WOD, I realized that my next goal (after double unders, gah) should be working strict push-ups. Worked with Kate Brash today, always fun.

Elevated push-upswarmup: @6x5, @5x5, @4x5work: @3x5x3 -- when I get tired, my right arm tends to take over and do all the work. This didn't happen as much as usual today, so... progress?

WOD: AMRAP w/cleans @ 63 and ring-rows9 rounds flat. Could have gone heavier on the cleans, but am still babying my cut finger and wasn't catching with my hand fully open.

As for Paleo, I'm really enjoying all this cooking. I generally like to follow a recipe exactly one time through, then play around with it the next time.

My two favorites so far are modified versions of these:

Hungarian Beef Stew from Cooks Illustrated - http://www.cooksillustrated.com/recipes/detail.asp?docid=17641

The roasted red pepper puree adds a real rich sweetness to the broth. I served this over some steamed cabbage that I sauteed in a little bacon fat.

and Amber Karnes' apple crumble -http://www.myaimistrue.com/apple-crumble/

I tweaked this one a little and used apples and pears, also subbed half of the raisins with dried cherries and sauteed the fruit with the lemon juice (meyer lemons are the most tasty!) in a pan with some coconut oil before baking-- it gave it a gooier, more apple pie filling-like texture.
January 6, 2011 | Unregistered CommenterRobin
Enjoyed working on hand stands during the warm up which are an especially weak spot for me.

Bench:125-135-140f (failed during 3rd rep, did a 4th with some assistance)

WOD: 11 rounds with 80#. Probably could have gone heavier but I wanted to focus on form

January 6, 2011 | Unregistered CommenterAaron
I have no idea what David is talking about, as far as I know the WOD was written exactly as it's posted, and was posted exactly the same way this AM...


Fav homemade Paleo dish?

Pan grilled hanger steak (rubbed in bacon fat, please) served with some garlicky sautee'd fresh spinach and maybe some avocado on the side. For me, happy = simple.
January 6, 2011 | Unregistered CommenterFox
I took part in today's WOD when it still consisted of cleans and ring rows. ring rows were fine, I struggled no more or less than I normally do. but for some reason the cleans killed me. got a nasty blister on my right hand and was at failure, even doing light weight, after just a few rounds. adjusted form and picked back up again and was able to get another four rounds or so. but it was super frustrating. I think the problem is that while I'm eating a ton of lean cow, lamb, pig and fish... I haven't been able to find any unicorn meat.

favorite homemade paleo meal so far = moroccan spiced beef patties with whatever veg is handy. holy hell I could eat those for breakfast, lunch and dinner.
January 6, 2011 | Unregistered Commenteryosh
Costco has a 60-day supply of the Hollywood Cookie Diet on sale. I smell the next CFSBK challenge!
January 6, 2011 | Unregistered CommenterJoe
Was there for the 6am class before the change to the AMRAP, and Dan and I modified the first one. I know, very complicated.

Bench: (135x5, 175x3, 195x3, 205x1) 225x5, 235x5, 245x4; so so far from where I want/should be, but have to start somewhere

WOD: 8 Min AMRAP of PC at 185/5 L-Pullups--8 rounds. That was a good, tough one. 12 mins of that would have sucked royally.

Feeling good with the Paleo, except that I feel that I may be cutting my caloric intake a little too much by almost completely taking fruit and meal replacement bars out. I still feel pretty good, but I'm going to keep an eye on my performance and see if I need to tweak things a bit.
January 6, 2011 | Unregistered CommenterKevin
bleh, i am having a way harder time this challenge. i keep feeling like shit, and reaching for comfort food, as if it were medicine.

it doesn't work.

rinse, repeat.
January 6, 2011 | Unregistered CommenterMichele
Worked with Sean at today's 5pm class

Warm up was a nice change, scap pushups, ring rows, and gillie flys, did about 3 to rds then on to the bench

Bench Warm up was

135 X 7165 X 7195 X 2

Work was 205 for 3 (failed)195 X 5200 X 3 (fail)

I think i did too many warm up sets and got fatigued.

Got about 5.5 rds of the WOD at 105 Power Clean.
January 6, 2011 | Unregistered CommenterDan H
Bench @ 77.5 (PR)

WOD @ 78lbs = 5 rounds + 3 cleans + 2 burpees (not RX'd, but I think I made progress on my clean, so that was good. thanks david.)
January 6, 2011 | Unregistered CommenterSarah
Did my Oly lifting drank some milk and then today's class.

Bench245x5, 255x5, 275x5. I think that's a PR for a 5RM. Felt surprisingly good considering I haven't benched much since the powerlifting meet.

9 rounds + 3 cleans RX'd. Cleans felt easy, burpees sucked quickly, tried to keep pace with Ryan but that dude is fast.
January 6, 2011 | Unregistered CommenterJeremy
Worked on Jerks from the rack. Combined 1 push jerk plus 1 split jerk until it got heavy, then went to 1 split jerk. Worked to 46kg.

Then took 5pm with the lovely Mr. Williams.


WOD at 85#6 rnds plus 3 cleans.Hello conditioning.
January 6, 2011 | Unregistered CommenterMargie

WOD at 85#6 rounds + 1 clean
January 6, 2011 | Unregistered CommenterJessica Bailey
Started today by spending almost an hour working on my front handspring. I hadn't attempted it since the accident and wanted to give it a go. Overall I was at about the same place I left off at which is nice to see. I worked a little with brian d and now have some things to try and dial in. Dont' bend my arms on contact with the floor, don't flex my knees on the turn over and REACH

Overhead Squats (in kilos)(20x5, 40x5, 50x5)55x5, 60x5, 64x4

Wanted to do the BSQ/Double Under Couplet but didn't have time to do that and eat before teaching 6pm. Just finished out with 155x3x3 on the minute then ate.

Sorry about the projectile brussel sprouts, guys.
January 6, 2011 | Unregistered CommenterDavid Osorio
Bench press: (45x5,65x5,85x3,95x1) 105x5x3

First sets I had forgotten how to use my legs and back. Last 2 sets it felt better.

WOD: 7rounds + 3 cleans + 1 burpee. Very happy with this. I wanted to get at least 7 rounds and I just did.
January 6, 2011 | Unregistered CommenterLaurel
Bench press (45x5, 75x5)135x5, 155x4, 135x5I know this was supposed to be sets across but the 135 felt way too light and then I bumped it too much so went back to 135...blah, blah. Room to grow I guess.

WOD: Subbed 7 KB swings (2 pood) and 7 burpees5 1/2 rounds exactly. I started with the idea of trying to stay with Ryans pace but that fell apart the first round. The KB swings took a bit longer than he was doing the three snatches in. Felt like I worked hard so I’m happy.
January 6, 2011 | Unregistered CommenterDavid Mak
Strength intensive B cycle, light day, work sets only...

Squat 165x5x3These are suppose to be 3x3, but it's such a light week for me we upped it

Bench 135x5x3First set was a little odd, felt good after

Clean 95x3x3Felt really good. My 1 hour clean session with Jeremy Sunday definitely got me dialed in. I think I'm finally getting it.

Looking forward to the rep out on Saturday.

Sorry I posted my "recipe" here and not on the challenge page as directed.
January 6, 2011 | Unregistered CommenterRob is
Warmup:-droms-3 rounds NFT of 10 prone Y's and 10 scap pushups.

Bench:(45x5, 65x5, 85x3, 90x1)work: 95x5x3-definitely got harder on that last set but never thought I would fail.

WOD rx'd at 105#-6 rounds + 3 cleans + 5 burpeesWas shooting for 7 rounds and almost got it. Took too much time on my last round of cleans. Really need to work on dropping under the bar. Fun wod.
January 6, 2011 | Unregistered CommenterJess
Bench Press45x5,95x5,135x5,165x3,185x1195x5x3

Felt all good. Will go up 10# next week.

Skipped WOD due to an elbow tendinitis dealio I'm dealing with.Boo, I really wanted to do this.
January 6, 2011 | Unregistered CommenterFox
favorite homemade paleo dish so far: cashews and raisins.

pretty simple: one handful of cashews, one handful of raisins, put them in a small plastic bag.

January 6, 2011 | Unregistered Commenterpbaz
Did this at the Friday noon class with Shane--welcome back!

Bench: (45x5, 75x5, 105x3) 120x5x3Excited about this. Felt tough but doable on the last set.

7' AMRAP: I should have had a game plan. I took too much time setting up for the cleans, but I am not confident enough in the movement to do it well under fatigue. Still, I feel like I've progressed from wtf-is-up-with-my-central-nervous-system to I-can-do-a-shitty-clean, so that's progress...

6 rounds plus 3 cleans & 4 burpees. Coulda got 7 rounds if I'd pushed the cleans a bit, I think.
January 7, 2011 | Unregistered CommenterCharlotte
Bench. First time I've done a bench press in a quarter century.Warm up: 45x5, 95x5, 135x5Work 145x5x2, 150x5

WOD. 7 AMRAP, 3 cleans and 7 burpees.Did cleans at 115#. Spent lots of time setting up and thinking about proper form on the cleans before executing them. Still, need more ass out and chest up on the landing (that's what she said). Better than last work out that had cleans, tho.6 rounds plus one sloppy clean in the last 2 seconds.

Then did 5 kipping pull ups on the minute for 7 minutes. By the end of January would like to be able to confidently do 12 unbroken. We'll see...for what it's worth, had a chicken pot pie and an orange for lunch. Pretty certain there's nuthin paleo about that.
January 7, 2011 | Unregistered CommenterChris A.

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