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Bench Press


Perform 3 sets of the following:
A) Bench Press x 8 reps
Rest 30 seconds
B) Band Face Pulls x 20 reps
Rest 2 minutes

For time:
500m Row
25 Burpees/Squat Thrusts
50 Kettlebell Swings
25 Wall Ball Shots



Spend 15 minutes working up to a heavy double bench press. No failing. Use spotters. Try and go heavier then last week. Complete 3x20 band face pulls during the bench press time.

For time:
500m Row
25 Burpees
50 KB Swings, 24kg/16kg
25 Wall Ball Shots, 20lbs-10'/14lbs-9'

Post results to comments.
compare Bench Press to 6.14.12

CrossFit South Brooklyn

Farewell to Ross and Natalie T who will be moving to West Chester!

Not only did Whitney H recently get a promotion, become and aunt and get t surf twice this summer... she also got her first kipping pull-ups! Go Whitney!

Youth Sports Shout Out!

The St. Francis Xavier Youth Sports organization is looking for a few good kids and parents to join up and explore the benefits of youth sports. The organization is 100% volunteer, which helps to keep costs low.  There are soccer and tee ball teams that begin at 4 years old, and the leagues only get better as the kids get older. While the organization is sponsored by SFX, this is a non-denominated organization that is open to people from all walks of life, and that is reflected in the rich diversity of our children and families.

For more information, contact Jim Ryan at jimmyr72(at)gmail.com.  Jim is a CFSBKer and the lower league coordinator in charge of Tee Ball, Pee Wee, and Pony leagues (4, 5-6, and 7-8, respectively.)  as well as coaching soccer this fall and organizing a golf clinic. 

"We just want to get kids involved in sports, having fun, and being on teams, and we are always looking for coaches!  If that is something that you could share sometime, I’d appreciate it.  Summer baseball registration is still open, fall soccer is open.  We just finished spring baseball, and it was maybe the most rewarding experience that I have ever had."

The Nature Conservancy and ioby

Check out these two awesome projects being our own Charlotte "The Orginal CrossFit Mom" Kaiser is working on:

I've been working on for three years at The Nature Conservancy launched 2 months ago and is a big success. We are offering the Conservation Note, which allows people to invest funds to align with their values by buying Nature Conservancy debt. it's mostly for rich people/family offices (minimum investment is $25K) but it's the first of its kind anywhere and we're really proud of it. We're issuing $25 million and have already sold almost $11 million. Learn more at: www.nature.org/invest.

I'm also on the board of a really awesome organization called ioby, which stands for "in our back yards." It's a crowdsourcing platform for urban environmental projects that allows groups to raise tax-deductible contributions online. It launched in 2008 here in NYC and went national this spring. I love this because I think too often philanthropy feels inaccessible to people who can only give $50 or even $5 (see my day job, above!)--with ioby, you can see how your gift can make a huge difference to a small group trying to plant a garden or start a recycling program. And it's a great platform to help small organizations become financially sustainable through online fundraising. www.ioby.org is the website. They are actively looking for projects outside NYC so if people have friends with ideas, they should send 'em ioby's way!

Teachers and CrossFit The CrossFit Journal
Sixth For Speal The CrossFit Journal

Reader Comments (29)

Thanks very much for posting about the league. I see a lot of new parents floating around CFSBK, and I know that many new parents don't really know about the options for their kids in terms of sports and all of that socializing. You just can't beat a good baseball game in the park, watching these kids develop over the season is just astounding.

June 21, 2012 | Unregistered CommenterJR

6am with coach DO. Made up yesterdays box squats and worked up to 295 x 2. Did the accessory work with 50lb weighted pullups and 2 x 50lb DB lunges (to be minimally disruptive). Today's WOD looks like a doozy but the 6amers killed it!

June 21, 2012 | Unregistered CommenterBetz

fyi, from one of those daily email thingys, 2012 US Open "ballboy" tryouts are today at 3pm at the USTA Billie Jean King National Tennis Center in Queens and are open to anyone 14 years of age or older.

Gabrus, this has your name all over it

June 21, 2012 | Unregistered CommenterLuca

Luca, I am more of a BallMan.


WOD rx'd (except with russian swings instead)
I'll see you guys in Aromas next year.

June 21, 2012 | Unregistered Commentergabrus

For those who dig MMA check out this video reporting series that my friend Collin produced:


June 21, 2012 | Unregistered CommenterDan (almost) Rx'd

There is a super interesting article in this month's "Atlantic" about a computer scientist in California who measures and analyzes his body's every input and output using supercomputers.

It's kind of like the Lean Out Challenge taken to its logical extreme, so (at the risk of being relegated to comment purgatory) I thought I'd share:


June 21, 2012 | Unregistered CommenterAndrew M.

11:06, this was a beast. Now to jump in to the ocean.

June 21, 2012 | Unregistered CommenterKrishna

Dynamic Effort Lower Body w/ Josh

Up to 30" Seated Box jumps with at 40lb vest

Speed Saftey Bar Box Squats
120x2x10 Plus monster mini band tension
Every :30

Speed Deadlifts
155x1x10 Plus 4 Large Chains
Every :30

Glute Ham Raises
Red band x8, BWx8x2

3 Rounds
24 Walking Lunges 40lb weighted Vest+50lbs DB wt
12 RDLs each leg, 45lbs

I love the heat!
That being said, after doing all this I had to lay down for about 10 minutes.


June 21, 2012 | Registered CommenterDavid Osorio

Sweaty 6am class led by D.O.

Benched with Kevin: 135x5, 185x4, 225x2, 240x2, 250x2, 260x2. My old bench press 1RM was 245, so I'm pretty psyched about these numbers. Looking forward to busting out a heavy single next week.

8:01 Rx'd on the chipper. Despite liking rowing, kettlebell swings and wall-balls, I found this workout brutal. The bright spot was 25 unbroken burpees which are usually my slowest movement. Took too many breaks on the kettlebell swings and couldn't lift my arms for the wall-balls. I'll blame it on the heat.

June 21, 2012 | Unregistered CommenterPeter

I read about ioby on Atlantic Cities!! Charlotte, that is SO COOL!

Make-up post from yesterday:
Box Squats (Fitness) @ 90# with knee push-ups
WOD (Fitness): 3 rounds with 35# plate and unassisted negatives

Big fan of the new programming. I’ve had so much fun at the gym the past two nights. AND I’m a little sore (in a good, my-muscles-are-growing sort of way). Keep up the good work, coaches!

Oh, and I'm with DO. I kind of like the heat. (Famous last words...)

One last thinkg: A recipe recommendation! Yesterday, Noah made Nom Nom Paleo’s Oven-braised Mexican Beef (with stew beef from the CSA) and it was DELICIOUS and super EASY! (Not posting the link – please Google.) It calls for 2# of beef and we got about three servings out of it (dinner for two and lunch for one). We ate it on romaine lettuce leaves like tacos with salsa and guacamole. I think we could have stretched it to four servings (dinner and lunch for two) if we had a more substantial vegetable side. Then again, I was really holding back last night – we probably could have eaten it all in one sitting… Anyway, you should try it. Happy beasting!!

June 21, 2012 | Unregistered CommenterKMo

KMo, that sounds AWESOME. Now if only I actually had any of those cuts of meat (please, Herondale, please do not send any more London Broil next month!).

June 21, 2012 | Unregistered CommenterStella

Wow, thanks for the shout-out, David! I heart CFSBK and this community. I'm very proud to be a part of it.

Jim, we will be signing up Linus for soccer in 13 months.

Am pre-hydrating for my lifting session tonight...it's gonna be ugly in there by 7pm I'm guessing.

And, Katie, I LOVE that you and Noah burned through 2 lbs of meat in 3 servings. That's Nick's and my kind of eating! Though we managed dinner w/ just 1 lb of beef last night, not sure how. Oh, yes I am: MAYONNAISE. Homemade, with coconut oil. YUM.

June 21, 2012 | Unregistered CommenterCharlotte

Stella - Funny you should mention london broil. THIS VERY NIGHT, Noah and I are making Filipino-style London Broil (technically we're using boneless sirloin). The recipe is originally from Epicurious, but I found on Daily Paleo (thanks Michelle!!). I've made it before and I highly recommend it!

June 21, 2012 | Unregistered CommenterKMo

12pm class with margie

Bench press 245x2 knew i wanted to hit 245 today and did a warm up of:
45x5, 135x5, 185x3, 225x2, 245x2.

WOD 6:50 rxd. Broke up burpees, 20, then 5. KB swings 25, 15, 10. Wall ball 10, 15

June 21, 2012 | Unregistered Commenterdh3

@Charlotte excellent! let's make a deal! you do some coaching, and I'll contribute to the charity of your choice! win win!

June 21, 2012 | Unregistered CommenterJR

Michele only has one L doesn't it? Ugh, I'm sorry! I work with Michelle two-L's and I got confused.

Charlotte - Oh yeah, we're beasts. I aim for at least a 1/2 lb. of meat each for lunch and dinner. Four eggs plus more meat for breakfast. Veggies with all meals, of course. If I eat less, I'm starving again in an hour!

June 21, 2012 | Unregistered CommenterKMo

Twenty-two-year-old Columbus woman can clean and jerk 320 pounds, lives in her coach's basement, and is headed to the Olympics as a superheavyweight. She snatches 240.

www (dot) nytimes (dot) com/2012/06/24/magazine/shes-350-pounds-and-olympics-bound (dot) html

June 21, 2012 | Unregistered CommenterJon F.

I put up a bunch of recipe ideas for the lovely Savoy Cabbage we got in our vegetable CSA boxes yesterday.

thedailypaleo dot tumblr dot com.

June 21, 2012 | Unregistered Commentermichele

Platelet Rich Plasma (PRP) Injections

Anyone have much experience with them? My doctor has suggested it, but it is pretty expensive (about $1,400 a pop after insurance). I hear they are painful and that the jury is out on their effectiveness.


June 21, 2012 | Unregistered CommenterBilly K

5pm group class.

Love the lax ball work. I never do enough of it on my own.

(45x5, 75x5, 95x3)
105x2, 115x2, 125x1
-failed on my second rep at 125. probably should have just gone to 120 to be safe. lesson learned.
-3x20 facepulls between work sets.

9:12 rx'd.
-couldn't catch my breath. row in 2:03, burpees slow but fairly steady, kb's in 20, 15, 15 and wall balls in 10, 10, 5.
-all i wanna do is sleep in an ice bath now.

June 21, 2012 | Unregistered Commenterlady fox

215 x 2 (pr)
225 x 1 (pr)

I've never benched more than an ugly 205 so this was really exciting. It was all about the back positioning! Thanks Dave.

7:52 RX

Big thank you to Betz who kept me moving, I would have easily lost 30-60 sec. on the wall ball without the encouragement.


June 21, 2012 | Unregistered CommenterIsaac Green

Benching doubles - partnered with Joe.

180x2, 190x2, 195x1 (fail on 2nd), then just to get some volume in dropped down and did 165x5 and 165x3

Accessory WOD with 1 pood: 8:45 (this was a real doozy in the heat)

June 21, 2012 | Unregistered CommenterSamir Chopra

came into the gym feeling a little beat up today, and it showed. worked up to 85lbs x 2 on the bench press, which has been a manageable weight in the past, but getting it today was a challenge. was hoping for two at 95 or 100 but i'll have to try that another time.

performance wod rx'd in 8:21. i was burning up in the heat and slowing down because of it.

looking forward to rest and softball tomorrow!

June 21, 2012 | Registered Commenterellie june

Sticking with the fitness trying to rehab my shoulder
WOD in 8:54 RXed.

June 21, 2012 | Unregistered CommenterDmak

Bench - worked up to 225 x 2

WOD - 6:06 Rx

June 21, 2012 | Unregistered CommenterMcDowell

DIY warmup: DUs. Actually strung 10 together a few times. Try for 15 next time.

Bench Press:

155x8 (needed spotter help on last 3 reps)

work at 160 next time? would also like to get 3 good sets without help at 155. hmmm....

WOD 9:31 Rx. F*&k that was hot and hard. Encouragement from coaches and other members really helped!

June 21, 2012 | Registered CommenterDoug Jones

Warmup: 1/2 Tabata Jumping Jacks and some lacrosse ball to the scaps andshoulder/chest area

190x2 (had to work hard to get that second rep up) back felt tweaked at first but is fine.

Wod Performance
8:08. Happy with this time.
Got off the rower right around teh 2 minute mark.
25 burpees slow but unbroken
50 kettlebell swings 32 then 18
25 wall balls 8,then 5,4, 3, 5

Pretty sure I couldve broekn 8 in some regular workout shorts. Those Old Navy Camo shorts are stiff and really didnt let me snap my hips like I wanted on the KB swings. They also kept me from really getting down well on the wall balls.

June 22, 2012 | Unregistered Commentershawn$

Yikes. Out-of-shape...

A) Bench Press x 8 reps
Warmup: 65x8, 85x8, 95x8, 105x8
115x8, 105x6f, 95x5f
B) Band Face Pulls x 20 reps

For time: 9:27
500m Row
25 Squat Thrusts
50 Kettlebell Swings (16kg) 4 breaks
25 Wall Ball Shots (14) 4 breaks

June 22, 2012 | Unregistered CommenterSam Hornblower

Yikes. Out-of-shape...

A) Bench Press x 8 reps
Warmup: 65x8, 85x8, 95x8, 105x8
115x8, 105x6f, 95x5f
B) Band Face Pulls x 20 reps

For time: 9:27
500m Row
25 Squat Thrusts
50 Kettlebell Swings (16kg) 4 breaks
25 Wall Ball Shots (14) 4 breaks

June 22, 2012 | Registered CommenterSam Hornblower

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