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Bench Press

Performance: 80%x3x5
Pause all your reps at the bottom for a 1 count. Work on your tightness and organization at the bottom of your rep.

Fitness: Work up to medium 5
Find your starting 5 for the cycle. Should be perfect with room to grow. If you've got time you can do up to three sets of this starting weight.

You'll be seeing Bench Press on Mondays for the next 6 weeks!

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Bench Press e1/7

"Flight Simulator"

Reps of Consecutive Double Unders

Rest as needed between rounds of double unders. Must complete a round unbroken to progress to the next round
. There is a 12 minute cap on this workout, see how far you can get!  If you don't have doubles, use this as 12 minutes of practice on technique and efficiency.

Post highest rep round to comments.

Caption this photo of Julian V

Back Off Weeks (Updated)

By David Osorio

For most of us, it can be quite difficult to hit the WODs hard week in week out ad infinitum. Your ability to successfully train at high intensity over a period of time is determined by genetics, recovery, nutrition, injuries, and training age.  At CrossFit South Brooklyn, we follow a 3/1/2/1 weekly microcycle which looks like this:

CFSBK Microcycle
Saturday: On
Sunday: On
Monday: On

Tuesday: Off

Wednesday: On
Thursday: On

Friday: Off

By allowing at least two non sequential days off, we can train at high intensity over the course of a week. Consistently training CrossFit more than three days in a row can lead to a decrease in performance due to accumulated inflammation and a lack of recovery. Many of you guys have been following our 3/1/2/1 schedule with great success.

But what about training over longer periods of time than a week?

The type of training we do as CrossFitters leads to degrees of adaptation much more closely related to competitive athletics than traditional "fitness" programs. That being said, it's important to note that most organized sports teams map out their yearly programming goals based around a competitive season.  Conversely, CrossFit is a GPP program which aims to achieve a consistently high level of work capacity over a life time. There are many individuals who use CrossFit to train for their sport or occupation (MIL/LEO etc.) and an ever growing number of people who are competing in CrossFit as their primary sport. These individuals will generally modify variables of their programs to better prepare themselves for competition or deployment.

But what about boring old me?

The majority of us are training CrossFit without any regard to a specific competition or training goal other than health, longevity, and fitness. It's therefore necessary for the average CF'er to take it upon themselves to consider their training over longer periods of time than a week. Especially for the folks coming in 5xW, we program every 8th week at less intensity and use it as a period to scale back and give your bodies a chance to clean house and manage any systemic inflammation.

The workouts we post on back off weeks will generally be of lighter total volume with less emphasis on load or time, if at all. Additionally, we'll use it as an opportunity to prep for the upcoming cycle by workshopping the movements in longer formats. It is simultaneously the end of the previous cycle and the beginning of the new one.

CFSBK Mesocycle

Week 1: Training
Week 2: Training
Week 3: Training
Week 4: Training
Week 5: Training
Week 6: Training

Week 7: Testing ("Crush Week")

Week 8: Back Off/Prep Week

If you train with us less frequently, perhaps once or twice a week and are not considerably active outside of CrossFit, you can still benefit from some cyclical recovery. How much recovery and fluctuation in intensity you need is highly specific and you should always be listening to your body and adapting accordingly. Folks who are living hard and fast outside the gym should be especially sensitive to how they're feeling.

Ben Smith Squatting 480lbs
Gold Medal Moments: Kerri Strug Lands on her Feet at the 1996 Summer Olympics

Reader Comments (30)

bench press monday!! the first piece of the next six-week cycle puzzle!

December 2, 2013 | Unregistered Commenterariel c

Julian sez: "Hey kids, Bench Press Mondays worked for me!"

December 2, 2013 | Unregistered CommenterTodd

Re-post from Sunday : I just received a doctor's referral for physical therapy to (hopefully) repair some age-old problems with my shoulders. Does anyone have any good recommendations for physical therapy or therapists in Brooklyn?

Richard G.

December 2, 2013 | Unregistered CommenterRichard G

6am with Nick. I'm excited to do the bench press this cycle! Worked up to 80lbs for 5 reps. This morning was a good reminder that I need to set aside time to practice double unders.

I love the Kerry Strug video! That's one of my favorite Olympic moments.

December 2, 2013 | Unregistered CommenterLinda

6am with Nick. Bench press: 225x3x5 with 1 second pause. That pause sure makes a difference. Left shoulder was feeling a bit weak, but otherwise this went well. Flight Simulator: managed to make it through the set of 50 and was 30 reps into the set of 45 when time was called (305 total reps). Compares nicely to this summer when I completed the mini-Flight Simulator (10-20-...-50-40-30..., 250 total reps) in 14 min. Doubles were mostly good today, though I felt I was jumping too high and spinning the rope too slow.

Yesterday: away from CFSBK, but had access to an erg so I did 6x500m w/ 2min rest. Hit 1:39.x for the first 5 rounds and then 1:41 for the last one. Holy crap that hurt.

December 2, 2013 | Unregistered CommenterPeter

Interesting short read about our bodies and water -

December 2, 2013 | Unregistered Commenterk2h2

I'd love to hear more about the thinking that went into changing the mesocycle from 6 weeks to 8 weeks.

December 2, 2013 | Unregistered CommenterJoel W.

Joel - We moved a while back to an 8 week cycle (6 training + 1 test + 1 recovery) pretty simply so that we would have more exposure to a movement before testing it and to reduce the frequency of testing (this is maybe more important for the slow lifts). In the 6 week cycle, of you missed an exposure you missed 25% of the training volume for that movement. 8 weeks doesn't reinvent the wheel but in my opinion improves where we we're at.

December 2, 2013 | Unregistered CommenterFox

Heading to Raleigh, NC to visit family tomorrow. Anyone know a good box there?

December 2, 2013 | Unregistered CommenterAdele

Bench - 215x3x5 with a pause. Last rep was a little sticky, but it went up.

Flight Simulator in 9:26. PR by almost 2' from last time we did this (December of last year I think)

December 2, 2013 | Unregistered CommenterDan L

seriously? i'm the only who immediately had sir mix alot's baby got back song stuck in their head after seeing the photo of julian?

December 2, 2013 | Unregistered CommenterJB

Adele: No, but I bet Corbett does!

December 2, 2013 | Unregistered CommenterStella

Adele - I have a friend down there and he says the well regarded ones are:



http://crossfitinvoke.com/ (which is owned by Christmas Abbott who i believe was recently featured in a link on the blog)

December 2, 2013 | Unregistered CommenterEvan

@JB, no, I always have that song in my head.

December 2, 2013 | Unregistered CommenterJR

@JR!!! Dude. As always you're the best.

December 2, 2013 | Unregistered CommenterJB

Julian???? I always thought he was ryan gossling

December 2, 2013 | Unregistered Commenterdee..

And on that note, the caption would be: "HEY GIRL, you work hard, let me carry these med balls for you."

December 2, 2013 | Unregistered Commenterasta

Thanks Evan!

December 2, 2013 | Unregistered CommenterAdele

Thanks Evan!

December 2, 2013 | Unregistered CommenterAdele

Terrible DIY workout today. Benched 135x5x3, felt kind of heavy, oh well. Decided to run some intervals instead of doing the flight simulator but quit after one 400. Not a great showing but better than nothing at all! Hopefully more pep on Wednesday.

December 2, 2013 | Unregistered Commenterpckr

"I'm just happy to see you"

December 2, 2013 | Unregistered CommenterFox

Headed to Portsmouth, NH tonight so will miss benching tomorrow, sad face. Excited to see it back this cycle.
Hey I need a refresher tutorial on rep scheme notation, in the event my hotel gym has a bench. I thought 80%x3x5 meant 5 sets of 3 reps? Help?

December 2, 2013 | Unregistered CommenterCharlotte

Adele - http://crossfitsuasponte.com/ is owned by a friend of mine. Haven't made it down there but he's a great guy and their programming seems good as well

December 2, 2013 | Unregistered CommenterDan L

65 on the Bench Press Today. Looking forward to working this lift over the cycle!

The Flight Simulator was more like the "Vomit Comet" for me. I couldn't get past TWO. And even that was a struggle. Gotta work on them when I come in more. I got slow hands, yo! Blurgh.

December 2, 2013 | Unregistered CommenterElena Y

Hey I usually keep my rogue jumprope with my Oly shoes - but I couldn't find it. Instead I found it (or one very similar to it) among all the other jumpropes - I assumed it was mine. But I wanted to check before claiming it - did anyone else leave a Rogue jumprope on the heap of jump ropes? Thanks

December 2, 2013 | Unregistered CommenterMichael

6:30pm Class

Bench Press

Power Clean + Front Squat + Split Jerk
Worked up to 193 for two singles. Watched myself on coaches eye and noted that I was shifting forward off the floor and at the bottom of my dip/drive so I went back to 183 and did a few singles there. MUCH easier to move that weight when I'm balanced.

Did some upper back work and then called it a day!

Fun day at the gym today

December 2, 2013 | Registered CommenterDavid Osorio

Bench press - 85# x3 x5 w/ pause. This felt fine.

Flight simulator - This did not feel fine. Best set was 26. Lots of sets between 11 and 18. I had higher expectations, but it turns out I have a lot of work to do to get better at these.

December 2, 2013 | Unregistered CommenterLauren

Zombie kettlebells:

December 2, 2013 | Unregistered CommenterJulian V.

6:30pm class:

Really liked the impromptu Partner warmup
2 Rounds: Partner A rows 15 calories while Partner B holds a plank, then switch.

Bench Press: performance land
(45x5, 75x5, 95x3)
115 x 3reps x 5sets

Flight Simulator:
-had several trip-ups on the 30 coming back down. Doubt this was a PR.

@charlotte, you are correct. The way it's programmed Performance is doing 5 sets of 3 reps. I used to always get this confused until someone (David?) told me to remember it as QxRxS. The Q is the weight/load, R is reps and S is sets in case that wasn't clear. However, when there is no load then it becomes Sets x Reps (SxR).

December 2, 2013 | Unregistered Commenterlady fox


Paused Bench 205x3x4

Flight SImulator 16:33 - Thanks Jeremy for letting Fiore and I finish up. I've never actually done this WOD before. I hated it.

December 3, 2013 | Unregistered CommenterFox

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