« Rest Day | Main | Box Squat »

Bench Press


Perform 3 sets of the following:
A) Bench Press x 8 reps
Rest 30 seconds
B) 20 Supinated Band Pull-Aparts
Rest 2 minutes

6 Rounds of:
5 Deadlifts (with a pause at the bottom)
7 Ring Rows or 3-6 Strict Pull-Ups

While not for time, perform this workout quickly but with an emphasis on Deadlift technique. Choose a load that makes you work hard but not have to fight for position. Make the pull-ups or ring rows difficult.


Spend 20 minutes working up to a heavy Single on the Bench Press. No failing. Use spotters. Try and go heavier then last week. Complete 3x20 Band Pull-Aparts during the bench press time.

21-15-9 Reps For Time Of:

Deadlift, 225/155
Kipping Pull-Up
No slop on the deadlifts.

Post results to comments.
Exposure 4/4 of Bench Press, compare to 6.21.12

Lisa Gets Down With Front Squats

Happy Belated Birthday Baz, Kevin R and Stella Z!

Set Your Back!

by Christian Fox

Your spine has 24 vertebrae divided into 3 segments; 7 cervical (your neck), 12 thoracic (mid/upper-back), and 5 lumbar (low-back). Below this is your sacrum, which are actually 5 fused vertebrae, and below that is your coccyx (or tailbone). On the posterior side of your spine, there are facet joints that facilitate movement of the segments. In between the vertebrae you have discs housing a gel-like substance that act as shock absorbers between segments. Now importantly, just behind the discs and just in front of the facet joints lays your spinal canal. The spinal canal is where your spinal cord and all your nerves are housed. Every nerve in your body comes from some point in that spinal canal, ergo, it’s pretty freaking important. Wrapping around the spine are also ligaments, tendons, and muscles that work to both mobilize and protect your spine, and blood vessels that nourish all of this tissue.
            Hopefully having this info and picture in your mind can help to clarify a few things about both strengthening your back and preventing injury. Any insult to the tissue around the spine can be painful. Muscle strains are the most common. These guys are well suited to move your spine into a safe position and keep it there under load. However, once the position is compromised, those same muscles are not that good at getting back there. So if you set your back well on a dead lift but then lose it on the way up, your spinal erectors may very well be barking at you for a few days as a reminder. Similarly, if you lack the flexibility to even start in a good position for the dead lift, you are also at risk for strain. If you strain your back, ice can help for the first 24-48 hrs, and ice and heat after that. Most strains are not serious.
            The position your spinal cord wants you to maintain while under load follows the natural curve in your spine and provides the most room for the nerves inside. That position is: a strong arch at the lumbar, a slight arch at the thoracic, and a slight natural arch at the cervical. *(While the thoracic can be slightly rounded (or flexed) in standing posture, an arched (or extended) spine up top will have all the spinal erectors working together and result in a better arch down low). The discs of your spine are put at risk of bulging or tearing when the spine is flexed under load (a rounded back on a dead lift), or worse, flexed and rotated. If a disc bulges or ruptures, the gel from inside it can put pressure on the nerves and blood vessels in the spinal column, resulting in sometimes debilitating pain. Once a disc is ruptured it will NEVER be the same. Good posture, in the gym and out, are paramount to minimizing pain in this case.
            The flip side of rounding your back can also be problematic. Over arching, or hyper-extending, your back can cause the cartilage in your facet joints to wear away. This can cause or exacerbate spinal arthritis (spondylosis). Worst-case scenario here is that bones spurs occur and either press against the spinal cord or fuse with other vertebrae. Neither sounds good.
            Get into and maintain a good position for your lifts. If you can’t, then don’t load weight on the bar until you can. Perform exercises like static back extensions to strengthen your spinal muscles so you can keep that back set. Work on mobility consistently, and limit ROM as needed until you can maintain a set back throughout a full ROM. Remember to always practice good posture in and out of the gym.


The bad and the beautiful

The Six Enemies Of Greatness and Happiness Forbes
Commenters Bite Back On The Paleo Diet NPR
We Evolved To Eat Meat, But How Much Is Too Much? NPR
Jill Miller, Fixes Your Breathing Mechanics, Smashes Your Guts and then discuss Eccentric Loading Mobility WOD

Reader Comments (18)

That MWOD video is spot on!

June 28, 2012 | Unregistered CommenterDeb

Opening an article about the merits of the paleo diet, and finding a picture of John Durant is the ultimate jack in the box. If we look to our past to see what's natural, I gotta tell you, I think that I have evolved from a long line of people that would want to throttle him.

We've been eating some more fish at the margin, still probably not enough. I'll have to see the mwod video later. If Deb says it's good, it's good!

June 28, 2012 | Unregistered CommenterJR

forgot to mention Coach Fox, great article. What you wrote about is probably the most important thing that I had to work on for the first couple of years. I still work on it, it's made a world of difference.

June 28, 2012 | Unregistered CommenterJR

Huge 6am class with the DO. Worked up to 260 on the bench then failed at 270, which is quite a bit under my PR. Nice to see Peter crush his PR though! Hit the performance WOD in 4:38. This was all about grip fatigue for me - wind didn't really come into play. Had to split the last two sets or both movements 5/5/5 and 3/3/3 because my grip was shot.

June 28, 2012 | Unregistered CommenterBetz

6am with Osorio.

More pre-class double-under practice. Tried the diaphragm stretch from the MWOD video. Didn't even know it was possible to stretch those muscles. Wow.

Bench press: 135x5, 205x4, 225x2, 255x1, 270x1, 280x1. I hit 260 for a double last week, so I knew the old PR of 245 was toast. I'm absolutely stoked with this result, though that feeling is tempered by seeing a man go down with a lifting injury. I'm hoping it was nothing serious.

Performance WOD in 5:19 (or was that 5:29). My forearms are fried.

June 28, 2012 | Unregistered CommenterPeter

Has everyone seen this? http://poetv.com/video.php?vid=109532 It of course made me think of sweet little Herschel.

I miss you guys!

June 28, 2012 | Registered CommenterSarah H

Amazing video! I watched it twice! thanks, Sarah!

We miss you too

June 28, 2012 | Registered CommenterDavid Osorio

Noon class
Bench worked to 235. Not near a PR but a happy shoulder :)
Felt beat up so did the wod NFT and took a bit less than 7min.

2 days off now to celebrate Jess and I's wedding anniversary!

June 28, 2012 | Unregistered CommenterFox

that dachshund video is awesome! wiener dogs, the only "little" breed this big-dog girl cannot live without.

June 28, 2012 | Unregistered Commentermichele

Happy anniversary Foxes! You guys are easily one of the ill-est couples I know. We should all be so lucky...

Today is my two year Crossfit anniversary and I benched 100 pounds! Whatwhat?!?

June 28, 2012 | Unregistered CommenterKH

Noon class.

(45x5, 75x5)
95x3, 110x3, 120x2
-was going for a heavy triple but could only get 2 at 120.

Wod: "dead Fran" was the name I gave it.
5:52 rx'd.
-first round of dl's unbroken, 2nd in sets of 5 and last round in 5-4. Pullups were in 5's and 3's throughout. Totally a forearm burner but fun.

June 28, 2012 | Unregistered Commenterlady fox

6am with coach DO

pre wu
foam roll
lax ball hamstring time
more lax ball lovin

2 rnds
20 hollow rocks
20 kb swings

(45 135 225)
295 315 325F
all felt good. bar path could have been cleaner on 315.
on 325, felt something pop/tear, dunno...scared the crap out of me. thanks for kenny, betz and peter for grabbing the bar

called it a day after that.

massive props to coach DO, Fox, vincent, anthony and Dr Fidler for taking car of me. will know more tomorrow when i see what the damage is.

now the only thing i can think of is how soon i can get back in and lift.

June 28, 2012 | Unregistered CommenterMcGrath

Bench Pressing, paired with Malcolm:

195, 205 (old PR), 207.5 (F)

Happy with this; nice to get to par with a bench number from the end of the strength cycle.

Accessory WOD: Josh's little comment to scale this so that it worked like a 'Fran' type WOD was very helpful. I went all the way down to 155, did 15-9-6 strict chin-ups, and finished in 5:35.

June 28, 2012 | Unregistered CommenterSamir Chopra

6 PM class lifting with Samir. 185, 195, 205 PR. 200 was my old PR so I am pretty happy about this. The lift felt heavy but technically solid. I thought about going for more and then reflected on the fact that I should just be happy with the PR today and get another next time rather thank risk failure.

This summer I am going to try to do every WOD at the women's RX. Hopefully this will keep my ego in check and me still moving rather than my norm of stopping and huffing and puffing for a long time.

In that spirit did todays wod at 155 in 5:53. Need to get better at getting back onto the bar faster when I come off.

June 28, 2012 | Unregistered CommenterMalcolm

DIY warm up 1000m row

Standard warm up 1: 3 rounds 15 OHS @ 45#, 2 rounds 10 push-ups, 2 rounds 10 ring rows. OHS still feels weird. Should work on this.

Bench Press: 45x10, 95x8, 135x8, 160x5 (failed last 3), 155x5 (failed last 3), 145x8. Ugh, worse than last week when I was able to get most of the way through 155x3x8. Just seems to be really hard to improve this...

fitness WOD: six rounds of DL and strict pull-ups. DLs @ 165x5, 185x5, 205x5, 225x3x5. 5 reps of pull-ups. Back might have rounded at bit on the last set of DLs, but otherwise felt good.

June 28, 2012 | Registered CommenterDoug Jones

Found a good ball at home that belongs to kamau to try the Jill miller stuff.

Another commute to work and back day so my hips are fatigued.

Bench press got up to 205 then went for 225 since 205 wa easyish...bad decision...got stuck.
Needed more rest and just a smaller jump. Was a little rushed to get in before the cutoff.

Wod..made another poor decision to do it at 225 finished 21 and 15 and did 4 deadlifys iin the 9 round. After cutoff did the 9 pull ups. Thought for a long second about finishing the wod but the dead lifts were getting bad and it wasn't worth it. As it I my low back is gonna be fried.

Shoulda done 185. My grip was never an issue cause I was never going that fast

Need to save me from myself sometimes. I'll be training all summer so no rush.

June 28, 2012 | Unregistered CommenterShawnS

gripper work at home.


June 28, 2012 | Unregistered Commentermichele

I feel bad for the kid who had to play the role of "bad lifter" in the pictures.

...At least I hope he was acting.

June 28, 2012 | Unregistered CommenterNoah

PostPost a New Comment

Enter your information below to add a new comment.
Author Email (optional):
Author URL (optional):
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>