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5 Rounds not for time of:
10 Reps, Bench Press
12 Ring Rows or 5-10 Strict Pull-Ups



5 Rounds not for time of:
Max Bodyweight Bench Press
Max Pull-ups

Rest as needed between sets.  We suggest 3-5 minutes depending on fatigue.

Post reps per round and loads to comments.
compare to 4.9.11

Strength Cycle Takes To The Wall

Remember we are Closed Tomorrow for Labor Day. Classes are on as normal today, including Open Gym this evening.

CFSBK Book Club Details

Meeting Details
Date: 9/16/12
Time: 5:00pm
Location: Pacific Standard
Contact Person: Peggy pjeanlouis1(AT)gmail.com

This month, we are doing things a bit differently and taking a dip into a new genre for the book club, nonfiction. Rather than taking suggestions and then a vote, we are going with a novel suggested by Andrew Migdail to get us in the mood for the upcoming Presidential election season:

"Forty years after its original publication, Fear and Loathing on the Campaign Trail ’72 remains a cornerstone of American political journalism and one of the bestselling campaign books of all time. Hunter S. Thompson’s searing account of the battle for the 1972 presidency—from the Democratic primaries to the eventual showdown between George McGovern and Richard Nixon—is infused with the characteristic wit, intensity, and emotional engagement that made Thompson “the flamboyant apostle and avatar of gonzo journalism” (The New York Times). Hilarious, terrifying, insightful, and compulsively readable, Fear and Loathing on the Campaign Trail ’72 is an epic political adventure that captures the feel of the American democratic process better than any other book ever written."

Here's a really interesting review on Slate.com about the book written by Mike Taibbi. Let's plan on meeting again at 5pm on September 16 at Pacific Standard to discuss.

What are your Labor Day Plans?

Reader Comments (10)

9AM w Fox. How long can I possibly keep up this AM schedule?

Nice warmup jog.

Band pull-aparts with elbows locked at sides were tough, used to do a lot more RC warmups, need to start them again I guess.

Left shoulder felt a little hot coming in, was nervous that the bench and kips would aggravate it further, but keeping elbows in kept it from hurting during the press-out.

"Lynne" @BW (160#)
30 Bench
100 Kipping Pull-Ups

Really had to try hard to squeeze out the last 4-5 pull-ups on the last 2 sets to hit that 100 mark, super happy with that. My bench has been in the same general vicinity for way too long though... I think i'm going to do some auxiliary DE bench work to go along with the DE deads this cycle to see if increasing bar speed speed and adding different resistance patterns helps at all. Any other tips for "busting through those bench-press plateaus?" (Sorry to sound like a Men's Health cover)

September 2, 2012 | Unregistered CommenterTodd


Typing with trex arms

46 bench press reps @135
75 kipping pullups

September 2, 2012 | Unregistered Commentershawn$

9am with me, myself and Lynne. 190# on the barbell. Safety straps for a spotter.

1. 17/17
2. 12/13
3. 11/13
4. 10/13
5. 9/14

Total: 59/70. Bench felt good and strong, though I never went to failure. Forearms/grip kept giving out on the pull-ups.

September 2, 2012 | Unregistered CommenterPeter

Dude, I'm jacked.

Partnered with Shawn and Julian. Numbers fell off fast and my strict pull-ups and chin-ups felt very hard after benching.

45/19 (that second number is really galling).

Still, I have a massive chest and arms now, WHICH IS WHAT REALLY MATTERS.

September 2, 2012 | Unregistered CommenterSamir Chopra

8am con Fox.

(pre)WU: 250m row, 570m run, followed by DROMs and shoulder work with the band.

Knew going in these two movements are major weaknesses. Tried to focus on correct scaling and consistency to get the most out of the WOD.

[45x6, 75x5, 95x5] before Lynne began. Mix of fitness (bench) and performance (pull-ups).

RD 1: 125x10 / 9
RD 2: 125x10 / 8
RD 3: 125x10 / 8
RD 4: 125x10 / 8
RD 5: 135x8 / 7

Pushed it a bit far on set five--think I saw the early failure coming. Happy with the consistency on the pull-ups, though things consistently start to get super disorganized around rep 7. Shoulders and grip felt fine afterwards, too.

I have noticed increased capacity on my strict pull-ups since starting out three months ago. Probably a combination of strength gains and tiny bodyweight losses. Like Todd, realizing that chest stuff is the one thing that has stalled out. Bench, pull-ups, burpees seem stuck in a holding pattern. Something to watch out for and target, I suppose.

Post-WOD erg fun:
2x1000m, 1 minute rest, followed by a fast 500m
3:49 / 3:38 / 1:46, then foam rolling and hamstring stretches.

Tough after yesterday's squats and today's pull-ups. Sweat also messed up my phone's microphone.

September 2, 2012 | Registered CommenterRyan


If you want to focus on some horizontal Pushing strength targeted assistance work would be either tricep or lat based before you focused on speed work.

Recommended Triceps Assistance
LTEs : http://startingstrength.com/index.php/site/platform_the_lying_triceps_extension
Banded Pull Downs (high volume, like 2x20)

Lats also play a large part in Benching, especially controlling the descent. Strict Chins and pull-ups should do you fine, not sure how much you're currently doing.

Also- notice I mentioned "targeted" earlier. I often see a movement come up that we don't do a ton of and people mention how they want to do extra work on it. I think you can really "target" 1 or 2 different things realistically on top of the GPP work in class. Mostly due to time and attention constraints that people have. Think about what movement, or kind of movment you feel is holding you back and do a little extra homework on it 2-3 times per week on top of your normal training. You can also Bias strength or stamina on the movement when it comes up, sort of like I did today...

"Sorta Lynne"

Since I'm doing the Starting Strength seminar with Mark Rippetoe in a few weeks and we'll be doing 3x5's on some of the BB lifts I used this as an opportunity to see where I was at

Bench Press 165x5x5 (~15-20lbs over BW)
Kipping Pull-Ups BWx20x5

Hello arms! Did this alone so had to leave a little room in the tank on bench press and use the safteys just in case. I don't think I could have completed the volume at 170. Kept the pull-ups consistent so I could get 100 reps.

afterwards I did Some Good Mornings at 35%x8x3 with about a minute rest and then half assed some isometic work on the GHD

Time to eat!

September 2, 2012 | Registered CommenterDavid Osorio


Also before class I asked BAZ to time my freestanding Handstand and I got :48 which is a PR!

September 2, 2012 | Registered CommenterDavid Osorio

Lynne: 33/88 @ 150#s. I also felt like Popeye.

September 2, 2012 | Unregistered CommenterCarlos

Congrats on your PR, DO.

September 2, 2012 | Unregistered Commentermichele ma belle

Made it in for open gym tonight. Bummed to miss out on Lynne, but I had a long-standing date with Diane. The last time I tried this WOD it was a complete shit show - I hit total failure on the HSPU and finished a scaled version in 17:36. I've been greasing the groove with HSPU - doing some every hour - and incorporating them into more workouts whenever I get the chance. My goal was to get a sub-10 minute score and I finished it in 8:49 tonight. Big thanks to Noah for coaching me through it and helping me adjust my strategy when things when to shit.

It feels really good to be able to make such a substantial improvement in one workout. I'm in the intermediate range for most things so I generally have to work really hard just to make incremental gains. There's still plenty of room for improvement here, so I'm gonna keep working on my handstand pushups and shoot to retest at the end of September.

September 2, 2012 | Unregistered CommenterBetz

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