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Bench Press

Fitness: 3x5 Across
Should still be moving quick today. You'll be adding weight for 5 more weeks

Performance: 2x5, 1xMax Reps <10
Start cycle at 70% of 1RM. Add 2.5-5lbs each week.

Post loads to comments.
Bench Press e2/6

16 Minute On The Minute Mash-Up

Even Minutes: :30 Max reps Burpees
Odd Minutes: :30 Max reps Kettlebell Swings

Post total Burpees and Kettlebell Swings to comments.

Congratulations to yesterday's Strength Cycles on their performance at the CrossFit Total
Check out Becca W's leaderboard topping Squat at 280lbs here!

  • Congrats to Luca and Elisa on their engagement!
  • Looking forward to the 2014 Look, Feel, Perform Better Challenge? Coach Fox will be holding an info session on Sunday the 29th at 5pm.

Inside The Affiliate: New Article

Coach DO has a new blog entry on "Inside The Affiliate" about how we run lifting segments. ITA is a free, open source blog for the CrossFit community dedicated to sharing what we've learned running an affiliate for six years. If you like it, please share it with your CrossFit friends on Facebook and help spread the word!

Finish this sentence: "I wish the path to elite fitness was actually...."
The Neuroscience of Internet Addiction
27 Surreal Places To Visit Before You Die
California Strength: Train Hard

Reader Comments (44)

.....paved in vodka sodas?

congrats to all of the totallers yesterday. Looking forward to hearing about it.

December 16, 2013 | Unregistered CommenterJR

6am with McDowell and Nick

Bench: #170x5x2, #170x7

WOD: 32kg kettlebell. lowest burpees score was 11, highest was 12 (on 1st and last round). All KB rounds were 15.

Feeling sluggish this morning, I think I'm still recovering from all-nighter on Friday, followed by all-dayer with kiddo on Saturday :)

December 16, 2013 | Unregistered CommenterAlex C

That 280 squat was high as HELL.

December 16, 2013 | Unregistered CommenterMark R

Becca- you are my hero. Congratulations!

December 16, 2013 | Unregistered CommenterCharlie


It's not the best camera angle to judge depth on, but I see Becca squat consistently and this, like all her squats are legit. Part of the reason she's able to squat so much is her excellent anthropomorphics which don't require a huge descent into the hole.

Also- take a more constructive tone next time.

December 16, 2013 | Registered CommenterDavid Osorio

Makeup post from this Weekend's Hoboken Winter Challenge:
WOD 1: 1 min max Muscle up's
-gave it a few good attempts but no dice. my left arm seems able to get around but my right arm is way behind.

WOD 2: Max Rep Overhead Squats at 65# (1 rep every 5 secs)
-had a random goal of 30 and got to 29. This sucked. Elbows and wrists were not happy about it at all.

WOD 3: 7 Minute AMRAP:
25 Power Cleans at 65#
25 Box Jump Overs, 20"
25 Power Cleans at 95#
25 Box Jump Overs, 20"
Max Reps Power Cleans at 115#
-got 7 reps at 115. This burned so hard.

WOD 4: 5 min AMRAP
20 Russian KB Swings at 24kg
10 Shoulder to Overhead at 95#
-got 3 rounds plus 3 kbs.

Finished in 8th place overall which is about where I finished last year. Great work by all SBK competitors! This was by far the best and most organized Hoboken challenge. Hoping to get more folks in for next year!

December 16, 2013 | Unregistered Commenterlady fox

Congrats Becca, some say you haven't accomplished anything as a lifter until an internet troll shits on one of your squat videos.

December 16, 2013 | Unregistered CommenterJeremy

Nothing wrong with the depth on that squat from where I sat. IMHO, Becca's squat mechanics are incredible (among the best in the gym).

Congrats again on a great lift. (and to Lauren H. who put up stoopid big numbers on Friday).

December 16, 2013 | Unregistered CommenterJay

Also, made up Saturday's work this morning:

Segment DL + Clean + Power Jerk:
83, 103, 123x1x3, 133, 143 jerk fail, 138 jerk fail
-the 143 felt the best but I just couldn't get the lock out. scared of committing to that drop. 138 was way out in front on the jerk as fatigue set in.

Front Squat--work up to a heavy 5
135x5, 155x5, 165x5, 175x5
-felt pretty strong today. figured out how to take my breath without the feeling of passing out.

Finally, congrats to the Strength folk on a very Strong Total yesterday!

December 16, 2013 | Unregistered Commenterlady fox

CONGRATS ON THAT AWESOME SQUAT BECCA!!! so glad i was there to see the records being broken!!! and a side note not everyone squats the same not everyone has the same kind of flexibility but that was a legit squat to me!! to bring that amount of weight back up is sooooo awesome!!!

December 16, 2013 | Unregistered CommenterNancy

Becca has a very good bounce out of the hole. That squat is legit.

December 16, 2013 | Unregistered CommenterSamir Chopra

6am with Nick and McDowell

Bench Press 175#x5x2 plus a rep out which I capped at 10. Might have had 2 or 3 left in me but trying to be strict on this progression of adding 10# per week.

WOD: Burpees were at a high of ten and a low of 8. KBs were at a high of 17 and a low of 15.

Becca I have been showing your squat video around the office showing off about how legit the women at CFSBK are. Congrats on a great lift. (By the way that went up way too quickly. I give you 5-6 months until you break 300#)

December 16, 2013 | Unregistered CommenterMattyChm

Jeremy wins for best response to unconstructive criticism. Becca, you rule (but you knew that already).

I wish the path to elite fitness WERE (sorry, the grammar nerd in me won't rest until I put the subjunctive in there) not quite so frustrating with anything involving coordination. I've mostly accepted that it takes me eleventy-four times as long to get it as other less klutzy people. But there are still times when I completely lose my Zen over it, as Janelle will attest since she was the one who witnessed me bursting into tears after a particularly frustrating battle with kipping pullups :(

Bench press: 95, hit 10 on the rep out easily. I will add 5# next week for sure.

WOD: OMG. I misread this when I got out of bed this morning. I thought it was 10 minutes instead of 16. When I got in and saw the 16...ugh. But it actually wasn't as bad as I was afraid of. Maybe because I should have tried harder on the burpees. I was perfectly consistent, 7 burpees per round, and either 14 or 15 KB swings (1.5 pood) every time. Glad I went with 24kg and not 20.

Also: LUCA! Nice to have you back in 7 AM today, and WELL PLAYED.

December 16, 2013 | Unregistered CommenterStella

Becca, you are such an inspiration! I have greatly enjoyed watching you hit so many milestones during this strength cycle. Your face of pure joy yesterday was something I will never forget. You NAILED that lift and we are all supporting you and all your hard work.

December 16, 2013 | Unregistered CommenterGracie

Congrats to all the totalers. And Becca- DAMN you made that look easy! You are going to crush #300 in the very near future. Nice Work!

December 16, 2013 | Unregistered CommenterHayley

Congrats to all the Hoboken challenge competitors - those WODs look brutal!

Congrats to all the SC totalers too! I had a great time celebrating all the amazing lifts that were achieved yesterday.

I had originally convinced myself that I was not going to total yesterday and planned on waiting until TTD next month. I'm so happy that Jeremy made an argument for me total and that I went through with it. This time around didn't really feel mentally prepared. My adrenaline was cranking at mach speed throughout the squats. I was very happy with the outcome. Hit 190# on the third attempt, a 15# PR. Press I PR'ed at 65# and DL at 210#. I was very happy with all of these numbers and have some new goals for TTD.

I particularly enjoyed warming up with Shawn who rocked her first CF total. Becca was incredible to watch. I've enjoyed the few times we've gotten to share a platform with her this cycle. The chick can SQUAT! Becca you earned that 1st place on the squat leader board and don't let anyone convince you otherwise. I'm looking forward to seeing your TTD numbers and beyond.

A special thanks to Jeremy who is an amazingly patient and motivating coach. I appreciate that he approaches each lifter differently and knows what cues to give to get the best out of us. Looking forward to working with him again in 2014.

December 16, 2013 | Unregistered CommenterJanelle

[Final note]. I know a bunch of folks at the gym having been a member for a while, but have not met Mark R. Maybe we'll get a chance to meet during the next S/C? BTW, I hope that "Mark R" is not a misguided Rippetoe reference . . .

December 16, 2013 | Unregistered CommenterJay

Becca- Congratulations!!

December 16, 2013 | Unregistered CommenterJude

I wish the path to elite fitness was diet coke and hamburgers with french fries!

But alas...

December 16, 2013 | Registered CommenterDavid Osorio

a chocolate brick road.

Congrats Becca!

7am w/Nick & McDowell 65lb bench press 5x3
20' row

December 16, 2013 | Unregistered CommenterMichelle B.

The coaches at this gym have spent thousands of hours training, watching people lift, taking seminars, reading books, and just generally immersing themselves into the world of weightlifting and Crossfit as a methodology. If Becca's squat was not at depth, it's Jeremy's job as a professional, with years of experience under his belt, to tell her about it, not ours. Our job, as her peers and fellow CFSBKers, is to support and encourage her in her endeavors - especially when she blows up the leaderboard with a 280# squat.

Congratulations Becca! As Will Smith once famously said, "No time for the haters."

December 16, 2013 | Unregistered CommenterKH

Awesome job yesterday, Becca.

I'd also like to shout out to Lauren Howe, who hit a 275# squat on friday night's open gym.

This has been a strong girl strength cycle, impressive numbers ladies!

December 16, 2013 | Registered CommenterSarah la Rosa

What La Rosa said.

Also, for those interested, participation in Jeremy's Strength Cycle will likely allow you to augment all PC ability categories (not all quests are the same, YMMV) including Strength, Wisdom, Intelligence, Charisma, Dexterity and Constitution. Trolls are vanquished that much easier with these increases.

Seriously: it's a fun program that'll make you feel dynamite.

December 16, 2013 | Unregistered CommenterN Parish

Strong work, Becca. I've nothing better (or as even toned) to add to what Jeremy and David offered so I'll leave it at that.

Had a client cancel so took 8am class

Burpees x 10 each round
KB Swings x15 each round with 24kg
Went relatively easy and light to move around and get some blood flowing.

Burgers, beers, fries, and sleeping in

December 16, 2013 | Unregistered CommenterFox

squat looked good to me, honestly didn't even look controversial, but I am only an expert in taunting giants fans. ( and I never do that with a constructive tone! )

GO EAGLES! Still first place!

congrats on all of the great numbers, folks, always good to be strong!

December 16, 2013 | Unregistered CommenterJR

6am class. 160# on the press. Best/worst on burpees was 7/6. Russian KBs (24lbs) was 15/14.

Also, a big shout-out to Alex, Asha, Jim, and Dan for joining to do the "Hour of Code" at PS/MS 282. Here's a pic we took of the CrossFit team post-code: http://www.robunderwood.com/post/70190387085/thanks-crossfitsouthbrooklyn-team-for-joining-me

Also, for those of you in the tech world interested in the topic of volunteering, community give-back, and generally not being an a-hole, see the following - https://www.facebook.com/RobertScoble/posts/10152071027624655

December 16, 2013 | Unregistered CommenterRob Underwood (@brooklynrob)

Nick and I discussed "Mark R" and his comment this morning. We concluded that the only possible meaning that made sense given the video and Becca's great squat mechanics is that 280 is a #*$& HIGH NUMBER. Right??

I wish the path to elite fitness was actually the only one I walked. If I had 4-5 hours/day to devote to this stuff, man, that would be kind of amazing.

December 16, 2013 | Unregistered CommenterCharlotte

Yeah, not much to add except another voice saying that I have luuurrrvvvveeed watching Becca kill it on her squats in the evenings these past few weeks, and have (often and obnoxiously) hollered for her during DROMs because I just get so excited. It's always enjoyable when someone who is otherwise the sweetest person ever is just a beast when lifting serious weight. We love you, Becca, and you make the ladies so proud!

December 16, 2013 | Unregistered CommenterKate R

Congrats to Becca and all the lifters at the total. Would love to hear some more of your impressions, please post!

Unfortunately I could only stay for the squats (I had to do my own lifting yesterday) but I saw some really great lifts and some awesome efforts put forth. Lots of bravery under the bar.

December 16, 2013 | Registered CommenterRob Is

10am class with Noah.
Bench press- 95 x 5 x 3 which is where I finished the last time we did this.
The WOD looked like fun but burpees hurt my knee so I did Crash-Bs stuff instead.
Still a bit traumatized from the 6K race on Saturday.

December 16, 2013 | Unregistered CommenterCharlie

QOD: ...sleeping in and eating warm pumpkin chocolate chips squares with coffee.

Congrats to all the Totalers yesterday!!! Strong people!

Came in feelin' GOOD and ready to go for 10AM class.
warm-up, 3 rds:
10 ohs
10 ring rows (made em nice and hard!)
20 hollow rocks
with some orb ball mashing in/around my left shoulder which felt funky when i woke up this morning

45x5, 65x4, 75x3, 85x5x3
first set of 85# with a pause, second 2 sets normal. felt fine, but i do think i've lost a bit here since the last time we had bench in a cycle. hoping i can keep moving up 5# each week so I can get a PR at the meet in January!

WOD: this was really fun and also a good one for me mentally. i wanted to check the f*ck out about round 5, so just kept repeating "stay on it, breathe, stay on it" in my mind. 16 minutes was longer than I wanted it to be.
Burpees: 11, 11, 11, 11, 11, 10, 10, 10
KB (16kg): 18, 19, 18, 18, 18, 18, 18, 19

this morning was a good set-up for me. up with coffee to teach at 7am, then went and had a full breakfast at 8:30 (eggs, greens, toast). so felt very rested, caffeinated, and fueled up.

I did eat too many of those special m&m's that Jackie gifted to the gym though...

December 16, 2013 | Unregistered CommenterWhit H

Quick question to the SBK masses:

Reebok Crossfit Nano 2.0 sizing. If you have them, did you go up a size, down a size, or stay the same?


December 16, 2013 | Unregistered CommenterWhit H

Yesterday’s Total was an incredible event and show of the hard work of everyone in SCs! I’m always impressed by the athleticism and determination of my fellow lifters, congratulations to all! Also a special shout out to Lauren & Bob who totaled Friday night at OG! Bob is incredible and my girl Lauren threw up some big record numbers (and keeps me on my toes)!

A huge THANK YOU for everyone’s support! I was overwhelmed by the support and encouragement yesterday and today’s outpouring puts the sprinkles on my ice cream!

@“Mark R” – I don’t seem to remember meeting you around the gym. If we happen to be there at the same time, please introduce yourself to me. I am always welcoming of CONSTRUCTIVE criticism. Are you a new coach at SBK? Maybe I missed you judging at the Total yesterday, holding up a red flag on my squat – my bad! But it’s interesting (and quite worrisome) that you question and doubt the expertise and professionalism of COACH Jeremy, especially his judgment of calling depth on a squat. It really takes some chutzpah to question him publicly on the blog.
If you still doubt my squat, I invite you to come to a group class on a squat day or during the next strength cycle – I will personally make sure you have the best view in the house! If those days don’t work for you I will be participating in Tough Tits Day on January 12th, where I will be attempting to repeat #280, if not a bit more (you’ll have the best seat on this day too)! If we don't end up meeting, I’ll just assume you’re an internet troll who crawled back into his hole. Do you work for Jezebel??

To the rest of my beloved SBK community:
I hope i kept this classy because i really wanted to tell "Mark R" to put a tampon in his vagina and we can have a squat-off. Thank you again for all of the support – today’s yesterday’s, and since my first day walking into the box!

December 16, 2013 | Unregistered CommenterBeccaWolf

Dear mom and dad

Yesterday was the end of another cycle of Uncle Jeremy’s Strong Camp for Special Boys and Girls. We put on our big assembly for our friends and families and everyone wore their nicest fancy shoes.

Strong camp was really fun this year, we built bird houses, I got ALL the merit badges, learned how to swim the backstroke, learned how to squat with my ass and not with my quads and also Head Camp Councilor Jeremy promised me that next year he’d teach me how to grow a beard (I think it involves eating a lot animals and “rocking out to slayer”). There were some really strong boys and girls at strong camp this time around and we all became great pals (except for one mean boy, Kabir, whom I hate). We spent 8 weeks lifting, pushing and squatting these long metal bars with these big heavy round things on them. For some reason every week the big round things got heavier and heavier but after a while they started feeling not so heavy, it was weird.

Our year-end assembly went great! Almost everyone brushed their teeth beforehand and we all put on a great show. Here are some of the highlights of my performance at the assembly:

Squat: 300, 315pr, 325pr
I was so excited to be performing my squatting show in front of everyone that I didn’t even feel the bar on my back! Next time I’ll have to put enough heavy round things on there for it to feel heavy! Also, it was 15 pounds heavier than my last visit to strong camp

Press: 110, 117.5, 120
These were so easy, I think my baby arms are finally starting to grow thanks to that strong boy juice Uncle Vlads been mailing me every week from Siberia. Please make sure to thank him for me when he is released from prison. 115 was my old pr.

Deadlift: 350, 375, 405F
375 felt pretty light and tied my pr but I was feeling pretty antsy in my pantsy so I decided to go for what some of the older boys call “4 wheels”. Unfortunately I rushed it and didn’t take a proper breath or set my back. I still managed to lift it a few inches off the ground but then my butt started to hurt so I put it down. Hopefully when Uncle Vlad gets out he can give me his “special sports butt massage” that he gives all the boys and girls.

Total: 820, 25 pound pr and 170 pounds more than I put up at my first assembly in March of this year.

Thanks again for sending me away to strength camp, hope I can come back next year and get those “four wheels”

Your Youngest Most Special Son,


December 16, 2013 | Unregistered Commenteruzef

Coach Jeremy has been called out for squatting high in a USAPL meet, so his judgement of depth counts for very little indeed.

280 is a fairly solid number, but at Becca's bodyweight it should be pretty easy. Keep squatting girl! Nice to see a female with a genuine passion for lifting.

December 16, 2013 | Unregistered CommenterMark R

Congrats to all the totalers!

530 with DO and Ro. Bench felt solid today - 210x5, 210x5, 210x7. Looking forward to the rest of this cycle.

105 burpees/125 swings on the WOD. Love these kinds of workouts (after they're over). Another clutch appearance by the Beastie Boys in those late rounds.

December 16, 2013 | Unregistered CommenterSpencer H

Umm...Whit H: I would like to try these warm pumpkin chocolate chip squares that are on your dream path to elite fitness. They sound amazing!

And, GO BECCA!!!

December 16, 2013 | Unregistered CommenterAsha

@ Mark R

Wow. Despite the fact that the whole community is behind Becca's HUGE achievement, you chalk it up to "fairly solid" and a comment about her weight.

Usually I would say nothing, but I think it's incredibly unfair to rip up an individuals hard work like this. It saddens me, really does.

Becca, you worked hard for 8 weeks and you deserve this moment. Don't let him take that from you!

December 16, 2013 | Unregistered CommenterGracie

Don't feed the trolls.

December 16, 2013 | Unregistered CommenterSamir Chopra


At my last USAPl meet I bounced my nuts off the platform on 3 all 3 attempts, however neither those or squats or the ones that got red lighted in a previous meet have anything to do with my ability to judge depth.

Leave Becca alone. If you have anything further to say on the matter I'll be at the gym tomorrow teaching from 12-1 and 4:30-5:30. Feel free to discuss it with me personally before or after. I look forward to meeting you, but we both know I probably won't.

December 16, 2013 | Unregistered CommenterJeremy

My workout post seems to have disappeared so here goes again.

Bench press with Dean.

155x5x2, 155x9 (Man, this road back up the hill is steep.)

WOD: 136 swings @24kg (high of 18, low of 16, so consistently at 17) and 59 burpees (my only excuse is that I went strict throughout, but dang, I was slow!)

December 16, 2013 | Unregistered CommenterSamir Chopra

Usain Bolt once got disqualified from a race for a false start. He should probably quit running.

Mark, make sure to let us all know when you plan on showing up at the gym to discuss the finer points of judging squat depth based upon an iphone video shot from a spectator's perspective. I'm sure you have a lot to share, since its fairly obvious you are great at doing things over the internet that normal people do in person.

Expert squat judge, master of backhanded compliments, picker of fights. I'd gladly indulge your desire in the third instance, but again, this is the internet, so much like your squawking, it wouldn't count for shit. STFU and go away.

December 17, 2013 | Unregistered CommenterNoah

Comrade Gospodin Vlad,

I apologize for the belated report of this month. You see, there was this thing they called TOTAL and it was my first. I didn't want to send a premature report before I actually observe and monitor our subject, the Ukrainian Jewish kid Uzef, in it. Can't take any chances on a kid whom half of the Siberia's natural resources are being spent on to keep him under control, you know.

First of all, I want to report that as you instructed we made sure that ALL merit badges are given to him, and he believes that Coach Jeremy is an American (I know, ha-ha) who loves heavy metal music, is a movie buff, and video game lover! I would have believed that myself should I haven't caught the subtle clue Major Jeremy proudly displays: the beard he grew in honor of the great Russian cavalry of the 19th century and Dostoyevsky!

The whole team of participants of Strength Cycle are truly awesome, no doubt about it. They are great in what they do too. For instance, Uzef thinks Kabir is the bad boy, and all the female spies are there to cheer for him. He is happy.

The Total started with squat. I took your advice and just did half of what I could have done for not to upset Uzef. 240, 260, 275 all PBs.

Then comes the Press, which I hate, because I suck at that. 100 PB, 115F, 110F. Actually I failed on this because I was so distracted while I was thinking about the instance Uzef tried to kill me by dropping a plate on the toes -I am not joking, ask Jeremy.

Then the Deadlift 285, 300 PB, 315F. I failed on the last attempt because I was thinking about how marvelous the frozen Lake Baikal must be at his time of the year, and imagining you throat singing with my distant relatives Tuva people at the shores of it.

I think I did my job relatively well considering it is my first time, and my background and age. Although Uzef sometimes becomes suspicious of me and others I think he truly believes that the box, coaches, all the crossfitters really do exists, not realizing it all is a huge set up, that your government and we Turks arranged just to frame him.

...and lastly, Uzef still thinks that you are his uncle, and he misses your massages.

Your brother in arms,
Murat the Turk

-- Kidding aside, I am deeply impressed by ALL of the SC people on their determination, strength, friendliness, support, and the personal fight they put to further themselves. I love this box and its crowd. Special gratitude and thanks go to Jeremy who keeps amazing me with his keen perception, knowledge, gentle but clear (i.e. no BS) guidance, his interest, concern and attention. It is apparent to me that he cares about us and what he does and that is what matters most. A man who is worthy of utmost respect.

December 17, 2013 | Unregistered CommenterMurat A

Becca - watching you lift at CFSBK is one of my favorite things in the world. That squat was epic. Beyonce couldn't get that low if she tried. You're definitely one of the reasons I decided to sign up for TTD this year - even though it scares me (!!!) You rock.

Also - haters aside - i really love how this community has each other's backs.

#75 BP High on the WOD was 18 KB and 11 burpees, Low was 16 and 9. #16kg KB. I felt totally and utterly WRECKED after this workout! Had to put a burger in my face pronto. :)

December 17, 2013 | Unregistered CommenterElena Y

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