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Bench Press

Fitness: 3x5 across
Perform your last work sets for this cycle.

Calculate how much more volume you've added to your work sets.
Start by taking your first exposure weight and multiplying it by its sets and reps then doing the same to today's and comparing. If you miss reps today, make sure to account for them in the caclulation.

week 1: 75x5x3 = 1,125 lbs of work
week 6: 90x5x3 = 1,350 lbs of work
Total increase: 225lbs

Performance: 5/3/1 "1 week"
75%x5, 85%x3, 95%x1+

Post loads to comments.

Tabata Mash Up:

Alternate the following exercises for :20 of work followed by :10 of rest for 8 total intervals.
Dumbbell Split Snatch
Double Unders

Post total reps and Rx to comments.

CFSBK at The Games!
Rickke Manzala, Mike Mishik and Pierre Davidoff were all in California this weekend taking in the events live. Check out some of Pierre's shots from Clean and Jerk Ladder.

  • Congratulations to all our Strength Cyclers who participated in yesterday's CrossFit Total! Tons of PRs were put up yesterday by both novices and veterans alike. Please post results and experience to comments.
  • Happy Birthday, Lyssa H!

CrossFit Games Recap

The 2013 Reebok CrossFit Games are finally over! After a very intense four days of competition the results are in and we've got some new (and repeat) champs.  What did you think of this year's programming and athlete performances?

1. Samantha Briggs
2. Lindsey Valenzuela
3. Valerie Voboril

1. Rich Froning
2. Jason Khalipa
3. Ben Smith

1. Hacks Pack Ute
2. CrossFit New England
3. CrossFit Adrenaline

Spirit of the Games
Kristen Clever

The Pool
Row 1 & Row 2
Burden Run
Zig Zag Sprint
Naughty Nancy
Clean and Jerk Ladder
Sprint Chipper
The Cinco 1 & 2

To see full descriptions of each workout, click here.

Reader Comments (26)

Yesterday turned out to be a swell day to lift heavy shit with my fellow strength cyclers.

Squat: 270(pr), 280(pr), 295(pr) (old PR from 4 months ago was 230. One year ago, shortly after starting CF, i failed at 195)
Press: 100, 115 (pr), 120F (10# pr)
Deadlift: 315, 335(pr), 350(pr) (old pr was 315)
Total: 760 (110# PR from 4 months ago, 255# PR from 1 year ago)

So i guess I'll just make 250 pound jumps every year, thats pretty sustainable right?

Thanks again Jeremy, congrats to everyone that participated and special shout out to the morning crew.

July 29, 2013 | Unregistered Commenteruzef

Bench: 98x5, 110x3, 125x5, and I FOUGHT with that fifth rep. (Sorry DO, I screamed like a BANSHEE...but I really did try to keep my tongue against the back of my teeth as long as I could.)

WOD with 30#. I didn't count reps overall but I did get 17 double unders in a row in round 1! WHAT????

July 29, 2013 | Unregistered CommenterStella

Here is my over analysis of the games programming which I nerd out on

The Pool
Swimming is now a staple in the games and it was nice to see it in a different context. Thought this was a great couplet. It was also nice to see swimming technique from below the surface and compare efficiency between athletes.

Row 1 & Row 2
I think it's necessary to have at least one really long event at the games. Last year pendelton 1 & 2 were the centerpiece of the games and the most spectacular event to date. This year was the complete opposite. However when looked beside the rest of the programming this year I think the row makes sense. It's a legit endurance test had the CrossFit wrench of the first 2K being a separately scored event. They didn't bother to broadcast it live which was the correct move.

Burden Run
My favorite event at this years games. Brutal! Amazing!

Zig Zag Sprint
Great to see straight agility and speed in this year's games. The bracket system is also really exciting to watch.

This event was too dangerous IMO. They could have still programmed allowing to use your feet on the way down and it would have been almost equally as challenging and a lot safer. The fact that no teams and almost no women finished this event makes it look like they didn't test this WOD enough. I had a hard time watching it.

Naughty Nancy
This is the only event I haven't really watched yet. What I saw during the stream at the gym looked like it was really hard. That's a lot of really heavy overhead squats.

Clean and Jerk Ladder
Wish this was in the tennis stadium not the soccer arena. I liked how athletes could choose from three overlapping ladders to determine their start weights. Lets the heavy hitters come in high and the weaker athletes not blow up right at the front end.

Cool to see another games workout back in the mix but wasn't crazy about this one. I think the Jerks were too light and seemed unbalanced with the pull-ups. There needed to be another traditional CrossFit style workout but I think they could have programmed something novel that fit with the games and current athlete quality.

Sprint Chipper
Fun event. Not much to say here. While harder to orchestrate, I was anticipating that they would have to throw 21 medballs past a certain distance point like last year, not just be a weighted GHD. In the post interviews it seemed like the athletes didn't think the GHD was too difficult.

The Cinco 1 & 2
I was surprised how well people did on this after the weekend. You have to be a beast to complete this workout and you have to be a mutant to complete them after the previous 3 days of competition. I liked that we didn't finish with benchmark girls again and that this was two 7 minute workouts. I think the time frame was appropriate and it was an exciting event to watch.

Overall I liked the games programming this year. It took longer to grow on me than last year which I loved right away but I think they did a really good job. Other improvements:

- They thought outside the box with the stub hub center and used the arena and surrounding areas for technical endurance work like in the Burden run and Nancy.
- I liked that there were no cuts until the last event. Much more interesting to watch and gives some of the competitors who happen to be weak at opening events a shot to climb the leader boards.
- I liked the soccer stadium overall, it was huge and gave them a lot of options for large scale events that were still audience friendly.
- Happy they're using a buzzer system instead of 3-2-1 go, much less potential for false starts, similarly, the chip system is also a huge improvement over the stop watch. We can actually do events that are measured at the tenths of a second.

Many of the team events were unwatchable given how crowded they were. I also think they used that damn worm too much. Wasn't a fan of this years team events. Only tuned into parts of a few workouts, other than the sled sprints which were really cool.

This year reminded me of 2009 CrossFit Games where the overall theme of the weekend was WORK CAPACITY. A nearly ridiculous amount of it. If I didn't see it with my own eyes I wouldn't think it would be possible for someone to do it all. Very inspiring.

July 29, 2013 | Registered CommenterDavid Osorio

During last year's Games finals I was just starting crossfit so I didn't watch much and didn't know what was going on or who these crossfit pros were.

This year I was a maniac checking in on the games on multiple electronic devices, often, all at one time.

I thought the Cinco 1&2 were really fun to watch as a finale and also was a fan of the Burden Run.

One of my favorite moments was in the first heat of men's Cinco 1, when the announcers were freaking out that Lucas Parker's hands were bleeding as he was doing the handstand walk only to notice after that he had red tape on. In all fairness he was pointing to his hands and looking upset, but I think that's because the black strip they handstand walked down was baking in the sun and he wasn't wearing gloves.

I agree with DO that the worm was overused in the team events. It looked like some teams just had trouble coordinating that thing from the start and then they just had to keep facing it. It will probably haunt their dreams forever.

I think we should take all the credit for Lindsay Valenzuela's 2nd place finish, obvi the awesome venue for open workout 2 inspired her all the way through.

July 29, 2013 | Unregistered Commenterginacatto

Hey All,


Looks like there are plenty of tickets still available for this Friday's show at the Bell House. I don't think we have quite 20 people, and the group discount isn't so enticing that I'm willing to gamble on it, so if you are interested, ORDER TICKETS INDIVIDUALLY. I plan to be there, in my Johnny Utah jersey, having a grand old time.

Here's the link to order

If you want to coordinate in any way, let me know- noah(at)crossfitsouthbrooklyn(dot)com

July 29, 2013 | Unregistered CommenterNoah

Also, when I was watching the sprint chipper workout, I misread the screen and thought 21 Medball GHD Situps said 21 MEATBALL GHD Situps. In my mind this meant that at the top of every situp a judge would give you a meatball, which you'd have to consume before going down for the next one. I've talked this over with a few people and all have agreed this would be an excellent workout.

In related news, I bought a pound of beef, pork, and veal this morning. The road to the 2014 Games starts today!

July 29, 2013 | Unregistered CommenterNoah

Would have liked to see Rich dethroned for a year but happy that Khalipa made it back to the podium and Ben Smith finally got his due. Hendren did pretty well over the last 2 days and just edged out bridges (which means my friend owes me dinner) but I would have liked to see him and especially Lucas Parker do better. Seems like Parker found his mojo on the last day, though, we're still going to see some great things from him I think.

Pretty much knew Briggs had it locked up from early on, but its AWESOME that Lindsay held on and got second! Also she and Amanda Goodman were amazing in the Clean and Jerk ladder. We were also cheering on Voboril so it was great to see her sneak in with that tiebreak. Kristan put up a good fight for an injured athlete, was nerve wracking watching her come down the rope in legless.

Favorite events were the Burden Run, Clean and Jerk ladder, and The Cinco. Definitely enjoyed watching everything this year, my only real complaint is that ESPN sucks (almost as much as Time Warner!!!) They NEVER had the times right on their schedule, the stream sometimes took 10 minutes to initialize (meaning I missed entire heats) AND they pre-empted the finals on ESPN2 to finish showing a 3-hour tennis match.

July 29, 2013 | Unregistered CommenterTodd

Watching some CFGames last night... fatty bar overhead lunges--whoa!

WU 600m run
3 rounds
135# DL x 5
25# Goblet squats x 10
3 rounds
20 situps
10 pushups
2 rounds
25# DB press x 10

cool down-- 150m farmer carry 25# dbs

July 29, 2013 | Unregistered CommenterPeter H.

@Noah at the University of Washington the men's crew used to haze the freshmen by making them do an erg piece with a whole piece of gefilte fish in their mouths.

July 29, 2013 | Unregistered CommenterCharlotte

To anyone interested,

I'm doing a Spartan Race on September 8 with Johnny. If anyone would like to do it with us our team name is Minions Assemble!!!!!!!!! (Nine exclamations)
It's the 9+ mile race

July 29, 2013 | Unregistered CommenterFitzy

@noah... Meatball GHD sit-ups. Oh how you make me giggle. That sounds awful. You'd puke MB all over yourself.

July 29, 2013 | Unregistered CommenterGracie

Oh yeah! Did anyone else notice the douchey-racist/sexist announcer? At one point he said that one of the African American athletes "Had the genetics" to get it done, but he just wasn't performing... He also made some crack about being out-lifted by a girl. How about one of those girls punching him dead in the eye?

July 29, 2013 | Unregistered CommenterPeter H.

7am class with Noah and Nick...
For the overall total increase for me is 225 pounds. so far
I'm almost at my pre injury bench weight. (hope to be back at it before Sept)

hit 140X3X5 no fails
WOD: 45# DB snatch was heavy and splitting it on both sides was difficult as I favor left leg forward. DUs I was really happy with I got to 41 unbroken for my third round which did cost me some performance for the rest of the wod but psyched me up for the volume and speed. my last round I tripped a few times costing me but I was shot by then anyways.

I liked the games the Pig was awesome... I loved the swimming event and knew from the start the navy seal would take that whole thing... There were no other serious swimmers in the mix but 2 high school swimmers. There was some comments on swim technique but not quite enough underwater footage.

Watching Parker scream as he put 345 over his head was just beast. It was screaming like a grizzly trying to get a mate.

I am happy for rich to hold his title but I also wanted him to kind of drop down to second. He is such a beast. The fight Khalipa gave the whole time through the games was pretty amazing. Event wize I like the more non traditional things that have a lot of things going on... that really to me shows the greatness of crossfit... it makes you good to handle whatever gets thrown at you. The row I am happy they did not show... doesn't have to be and that they used the whole property for things... I think running them through a few sets of stairs in the crowd (roped off) would have been a great way to connect the crowd to the athletes as well. the legless was impressive and I agree they should have been able to use their feet coming down... or give them crash pads.

Loved the handstand walk... when I hear the weights they are moving and all the events I seriously think there people are just machines with huge pain thresholds and massive recovery speeds. Wish I could do that.

There are some things I have seen at the games and just out there (and around the gym) that in my 2+ years of going I have never done. I know space is an issue, also the amount of people but to date I have never, pushed or pulled a sled, flipped a tire or hammered a tire, and rope climbed only once. Are there any workouts/used equipment other people have not done?

July 29, 2013 | Unregistered CommenterKeith W.

I am already missing CFSBK, but I'm keeping the light on up here for our Brooklyn community up in Maine. I visited CrossFit KGB in my home town of Kennebunk yesterday -- here was the WOD and "After Party" (cash-out), in yesterday's case at 400m run ...https://www.facebook.com/photo.php?fbid=626540730712261&set=a.341482325884771.86128.341089382590732&type=1&theater.

Today I am going to visit CrossFit Beacon in Portland -- this is what they have on tap...https://www.facebook.com/crossfitbeacon/posts/401945393243401.

Miss everyone down there. Please make some Ionesco-ish unfunny jokes for me after arriving 3 minutes late for me!

Also sad my boy Lucas Parker didn't do better, but he really performed well over the last two days. The other thing I always forget about him: despite the beard, he's only 23 years old — he's got a lot more time ahead of him.

July 29, 2013 | Unregistered CommenterMatt Katz

I also vote for including rope climbs in future wods.

And lunges with barbells overhead of 165lbs

(ok not really on the last one)

July 29, 2013 | Unregistered CommenterMrav

We might be short 1 female in our playoff softball game tonight. That's an automatic out when that spot comes up, a major handicap. So if you're a lady, free tonight and could help us out, please contact DH3.

dhalioua at gmail.
(917) 428-8085

Even if you're not very good, it's better than an automatic out. We will be grateful and buy you tacos and margaritas after. Do it.

July 29, 2013 | Unregistered CommenterBen

Matt and I visited CrossFit TPA in Zelienople, PA. Conveniently enough they were working bench press today. 15 minutes to establish a 1RM:

[45x5, 135x4, 165x3, 195x2] 205x1, 215x1, 225x1 (PR +30)

Last tested a 1RM in February. Think there's a bit more in the tank here--225 was tough but didn't stall out.

Metcon was Jackie. Finished the row in 3:41, thrusters went 25-10-10-5, pull-ups 5-5-5-5-5-5. 10:54 in total, with Matt on my tails.

Our trainer, Pam, was attentive and supportive. Class was well run with an adequate warm up. Not as much of a focus on mobilization and demonstration as at SBK. But we'll be back again for another class.

Really enjoyed the individual events this year. Appreciate HQ's attention to detail and attempts to make CF spectator and television-friendly (the visual on the soccer stadium during the C&J ladder comes to mind). I think that in a few cases there was too much equipment on the stadium floor (e.g. 2007; Legless) such that it might have been tougher to watch in person, but I'll let Mishik or Rickke chime in on that.

Very wise move not to cut until the last event, and then only to 30 at that. The final day performances by Lucas Parker and Camille Leblanc-Bazinet are testament to the amazing depth of the field. Anybody can win any event, so why not give them a chance to shine (and win a few bucks while they're at it, too)? Also great to see HQ value the long row as a great athletic test in spite of the TV cameras.

Left watching the Games with a few new faces to root for/ogle at (Val Voboril and Jordan Troyan, respectively) and lots of excitement to compete at Subway Series in a couple of weeks.

July 29, 2013 | Registered CommenterRyan

Didn't make it to yesterday's Total, but kudos to all who lifted and PR'ed!

Maine, Pennsylvania...CFSBKers are everywhere at the moment!

Speaking of travel recs, I'm headed to Ireland for a week and a half, traveling from Dublin to Shannon. Any box recs on the Emerald Isle would be much appreciated!

July 29, 2013 | Unregistered CommenterCourtney

Burden Run. Khalipa is a manimal

July 29, 2013 | Unregistered CommenterJacques

Just a follow-up to my earlier post... Turns out one of the coaches at CrossFit Beacon in Portland (Maine -- i.e., the original, not the fakey Portland out west with the second-class seafood, beer, and irony), is Annie Michel who came in 2nd in last year's CrossFit Games in the Masters Women 55-59 category, and 8th this year (see http://games.crossfit.com/athlete/36913). Her blog is http://mutteringsofamiddleagedcrossfitter.blogspot.com/ if you're interested. Especially inspiring to us on the "other side" of 40.

Little lifting before class:

Clean+Front squat+Push Jerk+Jerk
272 (Fail on the Push Jerk)
272(just a jerk)

280 3x5

July 29, 2013 | Unregistered CommenterJakeL

Keith and Mike R.,

The rope and tires and other odd stuff are always available for use during Open Gym hours, and we'll be happy to show you the....ropes. That said, they are just pretty tricky and not conducive for group class because there are only a few of each of them and they take pretty specific technique and refined strength and coordination. We play around with them at times during Back Off Weeks, but if you are just dying to do Legless, come in on Sunday and I will usher you through it, all the while being happy its not me.

July 29, 2013 | Unregistered CommenterNoah

I didn't catch much of the games this year-- very busy weekend, but I read all of David's blog post though! Oh boy, swimming. I have more to say but will bite my tongue.

2nd to last week before the meet... I'm about 3 pounds over which would be fine if I wasn't leaving on vacation Wednesday. The timing isn't ideal, but I really wanted to do the meet, so it is what it is.


Squat: 330x4 then 315x3x3
330 ties my PR for reps at that weight, but this felt more like a normal work set than any maximal effort which is really encouraging. I'd be curious to see how many I could get on a rep out. It made me feel strong. 315 was fine. Last reps on the first 2 sets weren't too snappy but the 3rd set was.

Hang Power Clean: 1 rep on the minute for 10 minutes @ 155
Tried to work on my feet a bit. I'm finding my "hitch" is unrelenting when I pull off the ground so I just did these from the hang. Unfortunately I haven't been able to practice regularly this last month, so I'll definitely have to up my commitment after the meet. Felt decent though.

ERG: 8 full out intervals for 20 seconds w/ 1:40 rest with Michele. Too much rest but still hard to keep the pace maximal for all 8.

Knee feeling better, but still not great. Hopefully the beach will fix that. Bench tomorrow and then I work out in Turks & Caicos Friday!

July 29, 2013 | Registered CommenterRob Is

@brooklynrob: Yes, always inspired by the "other side of 40" folks - i watched the masters videos last night! Very inspiring to see the 60+ group moving through the events. Hopefully I'll be doing this stuff when I reach that age (soon).

Bench with DO at 430: my increase this cycle was 15 pounds over six weeks (missed one day) from 110 to 125 tonight. So a total of 225 lbs (15 x 3 x 5). I'm not sure if that's good or bad, but considering I failed at 115 on the last cycle, I'm happy to hit all my reps at 125 this afternoon without too much of a struggle.

WOD: a bit rough - not so organized on the dumbell split jerks. And the DU's are improving...a little. In small part by the workshop two weeks ago and also by practice. I still can't link more than three and I feel that my rope speed is too fast and I'm not timing my jumps - I can't get the tempo correct. I'm headed up to NH/Maine for a week in the mountains and canoeing also so I'm bringing my jump rope for practice in between hikes and paddles.

July 29, 2013 | Registered CommenterRichard G

I didn't know what to expect - physically or emotionally - from the Total, clearly Jeremy gave us a briefing on the run of show, but it couldn't have been more exciting, satisfying and fun. So glad I did the Intensive and the Total. Five of my six attempts were PRs:

Attempt 1: 205
Attempt 2: 220
Attempt 3: 235

Attempt 1: 110
Attempt 2: 120
Attempt 3: 135 - FAILED

Attempt 1: 265
Attempt 2: 285
Attempt 3: 305 (felt like I could have done 315)

Thanks again to Jeremy and the other Intensives for all support, good times, and reasonably good spirits at 6:30am


July 29, 2013 | Unregistered CommenterJonathan S

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