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Bench Press

Performance: Work Up to Heavy Triple
Take 15 minutes to find a heavy triple. You'll have an opportunity to beat it next week. Go heavy, no failing.

Fitness: 3x8 Across
Establish your first 3x8 for this cycle.  Leave room to add weight each week for the next 3 weeks.  It should feel medium heavy and look perfect. 

Post loads to comments.

5 Rounds For Time of:
21 Kettlebell Swings 1.5p/1p
Handstand Push-Ups 9/6

DIY Finsher,
50 V-Ups

5 Rounds NFT of:
15 Kettlebell Swings
5 Inverted Box Walk-Ups with :02 hold at top
3 Sets of 8 Dumbbell Presses

Post time and Rx to comments.

Tyler in Good Position at the Bottom of a Front Squat During "Hammer"

  • Happy belated Birthdays to: Ellie JM, Dharma F and James K!
  • Congratulations to Coach Margie on her two new PRs, 93x1 Press and 215x1 Back Squat
  • Got some issues with your tissues? Come see Dr. Jason Fidler at CFSBK for some body work to help straighten you out.  Available Saturdays mornings and Friday evenings. More information here.
  • Sign Up For the 2012 Summer Lean Out Challenge, Details Here! (email was listed incorrect, it's now fixed) Asta F will be in-house this weekend to take Lean Out Challenge photos:
    Saturday from 10:30a - 12:00p
    Sunday from 11:00a - 12:15p

Ragnar Relay - TAKE 2! - Adirondacks Edition

What: Ragnar is a 12 (or 6, for you masochistic runner extraordinaires) person all night relay race complete with costumes, decorated 15-passenger vans, and all the carb loading you can handle (okay, that's a personal preference).  Desire to run 6 miles, sit in a van for 4 hours, sleep for 1 hour and then do that 2x more with a van full of rowdy folk?  YES YOU SAY?  This is for you. 

When: Sept 28-29
Where: Adirondacks
You missed Cape Cod and all the fun/madness that ensued and you want you chance to run this amazing race or you ran Cape Cod and can't get enough (and also want that double medal!).

RAGNAR RELAY Adirondacks (New York) - from the site:

We have rerouted our former NY course to capture the beauty of upstate NY in the fall and the incredible terrain of the Adirondacks.  The new relay starts at the Saratoga Spa State Park in Saratoga Springs, skirts along the Hudson River, passes through the Lake George region, up the southern side of Lake Champlain and ends in Lake Placid, the home of two Winter Olympic Games.

This is going to be a beautiful course filled with some challenging (and some more moderate) running legs.  All levels of runners are invited to join!

Adirondacks Website
Course Map
Runner Legs

Return of the CFSBK Pub Quiz Team

A couple weeks ago CFSBK sent a small army of CrossFitters to Pacific Standard to DOMINATE their pub quiz night.  One of our teams, "Supple Leopard" ended up taking first in the event.  Well, brainacs/drunks, your time to shine has arisen again! Make us proud!

: Sunday, 8 PM at Pacific Standard, 82 4th Avenue
Type of Trivia: general -- sports, geography, television, and everything in between!
Is there a fee? No, you just buy your own drinks (and if we win, we get a free round!)
How many to a team: 6 players per team. The first 6 SBKers can play as team "Supple Leopard," and any others are welcome to form a second team of their choice.

Blog Trivia! What do these Abbreviations/Acronyms stand for: a. NAFTA b. SCUBA c. COINTELPRO d .N.E.R.D.
As always- The answer needs to come straight from your brain piece, no researching allowed!

It's Okay To Condition 70's Big
Earn Your Carbs TTMJ

References (6)

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    Crossfit South Brooklyn - Workout of the Day - Bench Press
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    Crossfit South Brooklyn - Workout of the Day - Bench Press
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    Crossfit South Brooklyn - Workout of the Day - Bench Press
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    Awesome Web-site, Keep up the beneficial work. Thanks a ton!
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    Response: Jim McMahon Jersey
    NFL is truly one particular of the largest sports in America. It has a main following.

Reader Comments (32)

a) North American Free Trade Agreement
b) Self-Contained Underwater Breathing Apparatus (Revenge of the Nerds ftw)
c) Counter-Intelligence Program
d) Normally Erudite Round Dude

June 7, 2012 | Unregistered CommenterSameer

Samir, I got you on 4,

No one Ever Really Dies

June 7, 2012 | Unregistered Commentershawn$

Monster new post up at The Daily Paleo, covering both the June meat CSA as well as the new vegetable CSA deliveries.

thedailypaleo dot tumblr dot com

June 7, 2012 | Unregistered Commentermichele

I knew the first two, but I see Sameer has beaten me to it.

Come to pub quiz, y'all! We have some smartypants at SBK and it's time to take down the competition.

June 7, 2012 | Unregistered CommenterStella

Amazing workout today, I feel great. I benched 83# for 3 - woo hoo! Attempted 88# but could only squeeze out 1 before failing. And I got some kipping HSPUs - my first evah! Thanks to DO and Fox for the instruction on those.

I REALLY want to go to pub quiz but will be in Long Island this Sunday to see my dad for an early father's day. And then - duh - it's the Tony Awards people! If I ever do the pub quiz it will be my musical theatre prowess that makes me stand out, so I will be watching Sunday night and doing research for next time.

June 7, 2012 | Unregistered CommenterKH

The one I was looking for was No on Ever Really Dies, but I'm sure there are several NERD usages. I was tempted to also include MKULTRA and DANOYFB. Extra points for those!

June 7, 2012 | Registered CommenterDavid Osorio

Ragnar Relay info session Saturday (June 9) at 1pm at CFSBK! Be there or be square, or something.

We have about 6-8 people already interested in doing this race and need a few more to fill the CFSBK team. Get in touch if you're interested or stop by Saturday. :)

June 7, 2012 | Unregistered Commenterasta

Nice 6am class with D.O.

Warm up of 3 rounds of 1:20 plank and 1:20 row followed by various droms.

Bench press: 135x8, 185x6, 205x3, 225x3, 230x3. Haven't benched in many many months, so I wasn't sure where I would end up. 230 was tough, but doable. I'll go higher next week. My 1RM of 245 looks like it will get taken down in a couple of weeks.

Kettlebell/hspu metcon in 11:10. Scaled the hspu's to 6 on the first round, 5 on the second and 4 for the remaining 3 rounds. Kipping the hspu's felt really good today, but I'm still not holding a good hollow position and arching my back too much.

The 50 V-up finisher provided a nice balance to the posterior chain load of the kettlebell swings and hspu's.

June 7, 2012 | Unregistered CommenterPeter

North American Free Trade Agreement

Self-contained Underwater Breathing Apparatus

FBI Counter Intel Program

d .N.E.R.D.
No one Ever Really Dies

Lean out huh? hmmmm will have to think about it (and quick)

I am interested in the Ragnar but can not make it on the 9th need to cheer home a buddy coming back from A-Stan at that time.

I have something I have to do on Sunday so I will not be at the pub quiz in time. :( booo.


June 7, 2012 | Unregistered CommenterKeith W

DANOYFB: Doin' anything now or you facebookin?

June 7, 2012 | Unregistered Commenterbaz

GHILYA Group Hugs I love you all

June 7, 2012 | Unregistered CommenterJR

6am with coach D.O

pre wu
foam roll
adductors are hurting from the SDL

1:20 plank
1:20 row

(45x4 135x4 185x4)
225x3 245x3 265x3
been a long time since i've benched. i do like the new rogue benches.

5 Rounds For Time of:
21 Kettlebell Swings 1.5p/1p
Handstand Push-Ups 9/6
KB swings 1.5pd unbroken
HSPU 6 reps w 3 ab mats

good stuff.

June 7, 2012 | Unregistered CommenterMcGrath

Wow, Margie those are huge PRs, congrats!!!

June 7, 2012 | Unregistered CommenterCharlotte

Got to make up box squats when a client cancelled. Worked to 305 for a triple. Felt good. More next week.

Margasaurus - 'double fist bump'

June 7, 2012 | Unregistered CommenterFox

Not sure what MKULTRA stands for but I know it was a Vietnam era program that had to do with giving military intelligence people acid without their knowledge to see the results. Maybe as a truth serum? Isn't it MKUltra? Meh.

Bench 200# x3
WoD: 12:41 1.5 pood, 1 ab mat 8 reps

Excited for benching to be added to the program cycle.
Excited for Thursday noon class.
Excited for my first class with Coach Margie.

June 7, 2012 | Registered CommenterNoah Barth

OK, time to really nerd out:

What does the following mnemonic represent:

Oh Be A Fine Girl/Guy Kiss Me (OBAFGKM)

Fun noon class with Margie, the PR monster.

170x3 for bench.

Scaled back WOD to 1 pood, 30lb DBs (6 reps after first round). Finished in 7:26. Mad props to all the HSPU'ers.

June 7, 2012 | Unregistered CommenterSamir Chopra

I'm down for pub quiz but isn't Sunday the start of the Lean Out Challenge? We are going to be the worst customers EVER.

June 7, 2012 | Unregistered CommenterAndrew M.

Andrew, I think pacific standard sells beef jerkey.

June 7, 2012 | Unregistered CommenterJoel W.

Holy crap Margie, way to come back strong after an injury! Congrats!

June 7, 2012 | Unregistered CommenterBethany B.

@Samir: the stellar spectrum, although I can't recall the temperature associated with each -- has been way to long since my astro physics course.

June 7, 2012 | Unregistered CommenterDan (almost) Rx'd

Man you guys are just nerds. Do they really ask questions that hard at pub quiz?I'm used to easier questions like:

Who was the last nba player to record a quadruple double? What were the 4 categories?

Name the original 9 members of the wu-tang clan:

June 7, 2012 | Unregistered CommenterShawnS

Hope I can get to the gym today and bench with all my broz! If not will have to make up tomorrow.

June 7, 2012 | Unregistered CommenterShawnS

OMG, if they ask about the stellar spectrum I HOPE Samir will be there. (Or Dan, apparently!) But no, as a rule the questions do not require a degree in astrophysics :P

We need pop culture experts too! There was an entire category of television analogies (example: B.A. Baracus : Vietnam :: Dick Whitman : ______) last time I was there, and I stink at television (although I did get that particular question right).

June 7, 2012 | Unregistered CommenterStella

Well done Dan!


June 7, 2012 | Unregistered CommenterSamir Chopra

Hate to burst the stellar bubble, but "Space" was a category two Sundays ago.

Hope to be there Sunday...and think I'm going to take the Ragnar plunge in September!

June 7, 2012 | Registered CommenterRyan

Ate a bunch of sugar today and got flop sweat and almost passed out/pooped my pants/both on the train home today. Bleah.

June 7, 2012 | Unregistered CommenterPeter H.

Sorry, am useless with pop culture. Had to be told who the kardashians were, and also what (who) a snooki is, and what the letters GTL stood for...

Still, this sounds fun...

June 7, 2012 | Unregistered CommenterDan Rx'd

Today was one of those days where I was looking for any excuse not to work out. I was tired and very low energy. I saw the workout on line and that fucked with my motivation even more (my shoulder injury hampers my bench and I don't have HSPU's). I had to go on automatic pilot just to get to the gym. Coach Lady Fox suggested I do the fitness WOD and man that sounded good! I think I made an involuntary negative expression and Coach Jess let me do the performance WOD with wall walkups instead of HSPU.
I felt great afterwards!
Today was such a great example of the conscious mind getting in the way of what the unconscious knows to be true. That and the meditative bliss that can be Crossfit.

Bench 45x5, 75x5, 95x8, 125x8
WOD 12:12 @ 1.5 pood and wall walk ups. Started with 6 and went to 5 in the second round.

June 7, 2012 | Unregistered CommenterDMak

Was really fun to join the Thursday strength folks. Today was a testament to me having enough sleep and some good food in my stomach.

Squat: 210x3x5
This felt so SO much better than Monday's 205. It was fast, I was taking less time between reps. Definitely felt like I owned the weight.

Bench Press: 105x3x5
Fast and light. I could do several reps at a time with one breath. I'm kinda surprised by that, it's exciting to see where I'm gonna go with it.

Clean: 145x3x3
My grip is a bit tricky with these, I have a hard time keeping the hook grip in for multiples, I had to reset it a lot. The last two in the last set were definitely a bit wonky, me showing fatigue. I had to kind of squat clean 2 of 3 and 3 of 3 I felt my legs go out a bit wide. Otherwise it felt pretty good. Got a lot of nice compliments tonight on it, which is really really great to hear. I've been trying to work hard on improving my jumping position and overall form, so having the compliments makes me think that I'm on the right track.

Did GHD work w/light orange band 3x8
strict pullups with red band 3x4 (I'm trying to back off and do a bit of band assistance to build up my # of reps then go back to unassisted.)

June 7, 2012 | Registered CommenterSarah la Rosa


9:54(?) Ruskie style

June 7, 2012 | Unregistered CommenterFox

"what a snooki is"

hahahahahaha. I think we can credit south park with exposing you to that.

June 8, 2012 | Unregistered Commenterasta

make up post

warm up: DROMS

Bench press, worked up to a heavyish triple

180x2 (failed)

5 rds
21 kettlebell swings (1.5 pood)
9 push press @ 95 lbs.

The workout was written as HSPUs but currently not in shape top rip out 45 hand stand push ups so after doing them in round 1, switched to push presses.

Finished in 9:03

June 14, 2012 | Unregistered Commentershawn$

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