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Floor Press

Advanced/Intermediate: 3-3-3-3-3


Novice: 3x5

The Floor Press is essentially a Bench Press minus the actual bench.  At the bottom of each rep, there will be a momentary pause before locking the bar out over the chest. The pause at the bottom of a Floor Press does two things; firstly it removes the stretch reflex normally present in Bench Pressing. This will produce a similar training effect as seen in Box Squats where the pause at the bottom forces your muscles to move the weight without the benefit of an elastic rebound.  Secondly, a slow and controlled Floor Press will protect your wrists and upper arms. That's also pretty important..

Post loads and thoughts to comments.

As Many Rounds as Possible in 7 Minutes of:
15 Box Jumps
15 Kettlebell Swings

Choose an Rx that will allow you to non-stop for all 7 minutes.

Post rounds completed and Rx to comments.

Barbell Warm-Ups

Upcoming Rest Day Dinners

Want to wine and dine with some fellow CrossFitters? Check out these upcoming Rest Day Dinners hosted by the CFSBK community.

Announcing Ken's Ring Strength Series

Join guest Gymnastics Coach Ken H as he takes you through 4 weeks of gymnastics strength training with an emphasis on developing a rudimentary ring routine.  Each class will include a proper warm-up, stretching and then use both isometric and dynamic strength exercises to develop: core strength while learning transitions on the rings, levers, muscle-ups and planches.  Students will also have strength and flexibility assignments to do on the outside of class. Space is limited so sign up today!

Physical Requirements:

1 Strict Pull-Up, Women
3 Strict Pull-Ups, Men
5 Push-Ups, Women
10 Push-Ups, Men

Class Dates and Times:
Sunday, February 12th
Sunday, February 19th
Sunday, February 26th
Sunday, March 4th



6 Participants

To Register:
Please email David(AT)CrossFitSouthBrooklyn.com

Ken Haller's Bio
Ken was a nationally competitive gymnast in Newton Ma and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions, and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

Yuri van Gelder Training 2011
Playing With Ring Pushups (Nicole) CrossFit
Worlds Cutest Yoke Walk
Worlds Cutest Farmer's Carry

Reader Comments (31)

Oh my god that farmer's walk! I can't!

Strength cycle was a bit of a mess today. I can't say I didn't expect it since I'm feeling pretty beat up from Hail to the Queen.

BSQ 150x5x3 This was the only lift that went off without a hitch, which is unsurprising since it's my arms, not my legs, that are toast.
Press 70x4, failed 5th rep, 60x5x2. I'm just surprised I managed almost a full first set.
Deadlift 200x2, couldn't move the 3rd rep at all.
Chins 3x3 thin blue band, I was not feeling up to doing them unassisted today.

January 30, 2012 | Unregistered CommenterStella

Still sore has hell I think from running, but now just in the calves. I think the prowler actually got a lot of it out of mylegs

Gabrus. a confession and a challenge. Last night at Frankie's I did taste the red wine plums and mascarpone. I think that gets us close to even. Holy SHIT that is good!

Challenge. Giants vs. Pats. I take Pats, I lay 2.5, the stakes are a pie in the face. any pie. let me know if you're interested.

January 30, 2012 | Unregistered CommenterJR

I would like to put my face in a pie right now.

January 30, 2012 | Unregistered CommenterStella


January 30, 2012 | Unregistered Commentermig

Ok so let me get this straight, I can take the Giants +2.5 and if they cover, I can get you with a pie.

If they lose I take the pie? I am In., with one stipulation. If Giants win, JR you wear a Giants Jersey while taking the pie to the face

January 30, 2012 | Unregistered CommenterDh3

No giants jersey. pies only. I lay 2.5. loser takes a pie in the face...no broken noses, no rock pies, a legit pie. Yes, I'll take a pie in the face, but not wearing a giants jersey. in or out?

January 30, 2012 | Unregistered CommenterJR

I don't know what the hell you guys are talking about but I find it hilarious.

4 and 20 blackbirds makes the best pies in town, hands down. I warned Noah to not go inside when he moved in right by it. They used to call to me like sirens as I rode my bike down 3rd ave.

January 30, 2012 | Registered CommenterDavid Osorio


30 days to go, I have not cheated, but this thread might make me do it.

January 30, 2012 | Unregistered CommenterStella

Of course you know this pie throwing will need to be filmed for validity. The standard whipped cream in a graham cracker crust might make the most impact.

January 30, 2012 | Unregistered CommenterDeb

w00t floor press.


then wod-fun 1pd, 20", 4 rounds + 15 kb

January 30, 2012 | Unregistered CommenterSameer


January 30, 2012 | Unregistered CommenterDh3

LOL that's done. I love it!

January 30, 2012 | Unregistered CommenterJR

I squatted today--I'll be traveling all week and really wanted to hit my squats and so I came to noon class and cautiously asked Fox if that would be OK and he said, "I can't think of a time when I wouldn't be OK with you squatting." Squats FTW! So, did my 3 day for Wendler which was:

130x3, 150x3, 165x13!!

Fox said I had more in me but wow I felt jiggly afterwards. Then, fabulously accessorized my squats thusly:

10-9-8-7-6-5-4-3-2-1 BW DL/pushups:
5:50 @ 160#.

My sister the food writer says First Prize Pies are way better than Four and Twenty Blackbirds--they sell at the Fort Greene Flea. Definitely gonna need video.

And yes, Stella, we are 30 days down! Woot!

January 30, 2012 | Unregistered CommenterCharlotte

JR , especially now with the bet I am def pulling for Gabrus :)

January 30, 2012 | Unregistered CommenterDH3

After a super sore Sunday, I am back to the reward burpees today. This morning I represented our box in a thank you video to the guys at WODstack. They fell in love with my burpee dedication and made a donation to my project so I thought I would do burpees for them too :)

Tonight, instead of coming to the box I will be recording Sameers 100 burpees! Needless to say, I am really unexcited about it.... I've basically, been dreading it all day.

@Stella, good job with not cheating so far!! I may have cracked Saturday evening after the competition by giving into an immense craving for Chinese Dumplings :(

January 30, 2012 | Unregistered CommenterLana

I want to see Haywire. Here's a thing about Gena Carano's training.

January 30, 2012 | Registered CommenterNick Peterson

I was reading a bunch of articles today on the higher risk of injuring your achilles tendon while doing box jumps. There are a lot of articles especially from competition level crossfitters who had been training appropriately and still ruptured their achilles...

This is Kate Rawlings blog, she competed at the Games...http://katerawlings.com/2011/12/03/no-more-tears/

Do any of the coaches have any feedback on box jumps, I just wanted to hear some input from home...

January 30, 2012 | Unregistered CommenterMike Mishik

195, 195, 195, 205, 215

5 rounds w/ 24" box and 1.5 pood KB swings.

Not so hot on the box jumps.

January 30, 2012 | Unregistered CommenterIsaac Green


Wireless Generation is hiring TONS of positions - visual designers and information architects, software developers, front-end developers, database architects, project managers, product owners, on and on.

Go to this page and select Location-->Brooklyn to see what's available. If you want to chat about the company, hit me up at mignyc (at) gmail dot com.

January 30, 2012 | Unregistered Commentermichele

Fun Wod! 3 rounds, 8 Kb Swings @ 30" and 1.5 pood.


January 30, 2012 | Unregistered CommenterShree Mulay

Yowza, always great working with the Baz.
I like the floor press.
45x4, 75x5, 95x5, 115x5, 135x3, 155x3, 175x2 (should have gone 165).

4 rounds plus KB plus 9BJ; 24” box and 1.5 pood.

January 30, 2012 | Unregistered CommenterDmak

5/3/1 Squats
That's a 1 rep PR for this weight.

Dmbl Overhead Press
Kept these light and low volume. Shoulders are a little beat up and I want to be able to attack tomorrow's bench press rep out

Didn't want to do anything complicated so I reaped out whatever weight was lying around

2 rounds Grip/Ab combo
Wrist rollers 50#
3 Ab wheel rollouts (from feet)

January 30, 2012 | Unregistered CommenterJeremy

Mike - This topic came up between some of us a while back. It is a concern, but not any more or less than the majority of movements in CF are a concern when well executed (except for ring dips and kipping muscle ups and butterfly pull ups, they concern me more but that's just me...). We have seen very few injuries involving box jumps over the years and so we feel confident that they have a place in smart programming. For those predisposed to injury (tight, immoble calves, history of knee trouble, innability to stabilize valgus forces, or previous injury) we usually recommend jump up-step down. Its the re-active or plyometric stress that has the increased potential to damage that achilles. This is the reason that we stopped teaching the 'cycled' box jump that is used in CF competition. I don't know Kate personally and have never met her but from watching video and seeing photos of her in action she seems to have a few problems with her ability to get into good positions. There is an overhead squat photo of her that has been around for a bit that makes me scared. Additionally, there is a VERY big difference between CF the fitness program and CF the "Sport of Fitness". I go back and forth on how I feel about bringing competitive intensity in CF to the masses. It;s no surprise that the top competitors in CF have been high level athletes before starting CF. CF doesn't create these people, it just gives them a proving ground...I sidetrack.

In the end if you have shitty movement you will wind up getting injured. Even if you move well, if you overtrain a movement under enough intensity you will get injured. You may squat really well but if all you ever do is squat and you are hitting (relatively) high numbers you are asking for trouble. In group programming we monitor the recurrence frequency of movements and strive to keep the overall picture balanced by tracking how often we are moving in different planes and how frequently we are performing plyometric activities (chiefly box jumps and double unders).

This is just my opinion. I'd be happy to discuss further in person.

January 30, 2012 | Unregistered CommenterFox

Floor Press 3RM
45, 115, 165, 195, 210, 225, 235 (F)

Alternated floor press with KB swing and snatch play to move a bit.

January 30, 2012 | Unregistered CommenterFox

Thank you Fox! Well put!

January 30, 2012 | Unregistered CommenterDeb


#1 My mum makes the best pie, grew up with fresh in my house weekly, whatever came from the garden, woods, fruit stands. Thoughts of her "fruit of whatever makes a whole pie" is dreamy. The perfect food. Period.
#2 Four & Twenty Blackbirds - close second. Damn them and the "by the slice" option
#3 Dangerously Delicious in Baltimore - The custard "Baltimore Bomb" is a fine pie


January 30, 2012 | Unregistered CommenterJules

Fox that's the best, most measured response I have heard thus far on this topic to date. Thank you.

January 30, 2012 | Unregistered CommenterAvery W

doing 100 burpees is much fuckin harder than expected! JESUS

January 30, 2012 | Unregistered CommenterLana Z

Ken's class looks awesome! Hope I can make it work...

January 30, 2012 | Unregistered Commenterlady fox

I second and third everything Fox said. I've been coaching CrossFit and programming Box jumps since 2006 and I honestly can't think of an Achilles tear I've ever encountered via box jumps (or any in general, to be honest). So from my perspective it's not something that really raises too many red flags for me. That being said, there is an assumption here that they're being programmed intelligently and executed correctly which is not always the case.

I'd also like to semi disagree with Fox about CF creating competitors versus simply giving them a proving ground. I think currently we have a lot of people competing at the national and world level who this may be true for. They were talented athletes before CrossFit and then found a second competitive life in this sport. That being said, they may have been gifted athletically but not excelled significantly in their previous sport. Competitive sport is all about specialization and CrossFit is no different. There are particular attributes that make someone better at CrossFit (body size, build, discomfort tolerance, strong and flexible soft tissue, general balance of metabolic engines etc) which some folks got and some folks don't. They may have been playing these other sports and doing okay until they found a new sport (CF) they were more physically advantaged in. Also, the vast majority of people old enough to be competing in CrossFit now grew up not knowing it ever existed so the next generations of athletes will probably developed at younger and younger ages. If the sport thrives and is properly sponsored ($$$), primarily by Reebok, I think we'll see even bigger pool of competitors specializing in CrossFit at younger ages. Like any other sport, if there's enough money behind it you'll see better and better training practices rising to the top. Which is a good thing.

It's worth noting, when I talk about CrossFit as sport I'm talking about something different than CrossFit the fitness and health program. The latter being a more appropriate version for perhaps 80-90% of people engaging in it.

January 30, 2012 | Registered CommenterDavid Osorio

On the Box Jump/Kate Rawlings topic...

I usually say one good injury will make people much more concerned about technique, intensity, and possible re-injury.

Not always the case...

January 30, 2012 | Unregistered CommenterNoah

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