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Bench Press | Deadlift | WOD 9.7.15

Posted on Monday, September 7, 2015

Bench Press

Performance: Medium Intensity: 75-80% x 5 x 4
Add a few pounds to last week’s medium intensity exposure.  

Fitness: 3 x 5 Linear Progression
Add two to five pounds to last week’s exposure. 
Exposure 5/8
_____________________ 

Deadlift

Fitness and Performance: Work up to one heavy set of 5 using perfect form.
Heavier than last week’s set of 5. Dead start, no touch-and-go. 

Exposure 5/8
Post loads to comments.
_____________________ 

3 Rounds For Time: 
12 Burpee Box Jumps 24/10″
15 Deadlifts 225/135

Post time and Rx to comments.

Another great shot from Ewan B. at the last Subway Series event

Schedule Changes

The following classes will be offered as a modified schedule today:

  • 8am
  • 9am
  • 10am
  • 12pm

Join the 2015 Fight Gone Bad Fun! 

There are still spots open for Fight Gone Bad. Learn more here, and register here. 

We are open for any and all donations for prizes. If you own or work at a business that wants to provide some sort of prize (no matter how small!) for our top performers (for the WOD and fundraising) please email David [at] CrossFitSouthBrooklyn.com. 

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Last year, we raised over $40,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers. 

What are you waiting for? 

_____________________ 
When Labor Day Meant Something The Atlantic 

| Filed Under: Workout of the Day

Comments

  1. Allie B says

    Monday, September 7, 2015 at 3:08 pm

    Bench press 5×3 at 83. woo! Was nervous I was going to fail but didn't.

    Deadlift: 155 5×1. It's so amazing how 5 reps can decimate my energy completely.

    WOD: could have done 105 and been fast, but instead I did 115 with several breaks. Wow! Hard!!! But so good. Feeling pretty proud about this. 8:50. I want to remember it's not a competition- going slow is okay.

    Happy Labor Day! One of the best days of the year if you're lucky enough to hold a job that doesn't require you to labor. :X shoutout to Josh, Ro and the Foxes who had to work so we could get sweaty today!

  2. rgreenspan@me.com says

    Monday, September 7, 2015 at 4:14 pm

    Yes, definite shout out to the team at CFSBK so we could luxuriate on a work day! And I was (as always) impressed by the way the Coach Arturo handled a large class, divided in two, competing for space with the Strength cycle folks (glad we did NOT have to fight them for rack space).

    My deadlift: at 215 5×1 still felt good, but getting closer to my 5RM – should be able to beat it by a few.

    WOD: 24" and 155lbs – did the first two deadlift sets unbroken but in the third one I lost my grip at rep 9. Finished at 7:15 which I felt was good. I really tried hard to maintain position and not get sloppy and hurt.

    Enjoy the day! Great article on the blog about the Labor Day – thanks for sending that out.

  3. Stella says

    Monday, September 7, 2015 at 4:31 pm

    Yes, thanks coaches for letting us be meatheads today!

    10 AM with Fox:

    Bench 115x5x3. No discomfort at all, which is awesome. Last week I had a little bit of weirdness at the end of my sets. It definitely helped to have Lady Fox spotting me — with this wrist thing, having a strong assist out of and into the rack makes all the difference.

    Deadlift 235×5. Again this felt better than last week, although I definitely worked for the final rep.

    WOD: 5:40 with twice the number of box jumps instead of burpee box jumps. And again I owe Jess. If she hadn't talked me through it I KNOW I would have put the bar down instead of doing the deadlifts unbroken. My glutes were en fuego and I had Fran cough for like 20 minutes afterward.

  4. Charlie says

    Monday, September 7, 2015 at 5:44 pm

    Squat
    45 x 10, 95 x 5, 135 x 3, 165 x 3, 185 x 3, 205 x 1, 235 x 1, 245 x 1, 225 x 3 x 3.

    Bench 2 count pause
    45 x 5, 75 x 4, 95 x 4, 105 x 4, 115 x 4 x 4

    Thanks Lady Fox and Ro for letting me jump in for the WOD.

    3RFT
    12 burpee box jumps 20'
    15 deadlift 135#
    5:49 RX

    My kind of workout- short and sweet. BBJ were slow but steady-ish. Kept everything moving correctly. Deadlifts unbroken. It was hard not to drop the bar on the last set.

  5. Lauren says

    Monday, September 7, 2015 at 7:58 pm

    Mythical 11am class with Meghan and Kathryn. Thanks Fox for letting us get it in.
    So sore from jumping in full force yesterday after so much inertia.

    Lax shoulders and foam roll

    Warm up x2
    5 Chin ups
    20 Reverse lunges
    8 Push ups

    Bench Press
    90x5x3 — kept it manageable

    Deadlift
    185 x2 felt so absurdly heavy
    165 x3

    3 RFT -7:31
    12 burpee box jumps 20" – this is usually my thing but my legs are so lit up had to take it slow
    15 deadlifts 135# – heavy, all sets of 5

    Cash out x3
    3 chin ups
    8 DB press (20, 25, 25)

    Then handstands and more lax ball

    Ooof. I'm not used to being sore. I guess in the past I ramped up slowly and didn't really take this much time off. I'll need to mobilize more

  6. Fox says

    Monday, September 7, 2015 at 8:07 pm

    12pm class
    Bench
    215x5x4

    Dead
    395×5
    Planned to do 405 but was tired and lazy and a touch hungover.

    WOD Rx'd
    7:27
    Did this not so much "for time", but more of a "not really for time but don't rest too much" kind of way.

    Penance paid.

  7. grace.leigh.d@gmail.com says

    Monday, September 7, 2015 at 10:33 pm

    Fun side-by-side training with Coach today @ 11am

    Power Snatch Singles
    36kg
    39kg
    44kgx1x4

    —these are giving me trouble lately, can't seem to find the "sweet spot"…

    Power Clean + Jerk Singles
    45kg
    49kg
    55kgkgx1x4–felt great 🙂

    FR-ReversevLunges @ 40kgx5e, 45kgx5e, 50kgx5e

    3R:
    15 GHD situps
    10 Glute Bridges w/ pause @ top

  8. bethany.erskine@gmail.com says

    Tuesday, September 8, 2015 at 1:23 am

    THANK YOU coaches for laboring on Labor Day so we could get a workout in!

    Bench:
    85x4x5 – moving well.

    Deadlift:
    210×5 – soul crushingly heavy and was having trouble finishing at the top which has never really been a problem for me. 🙁 Fox suggested I not do hook grip on my work sets (I usually do hook x3 then left switch then right switch) and also keep my belly tighter.

    WOD: 7-something at 115 and 20" box. Did the first set of DLs unbroken then had to split into 10/5. A fun one, but still struggling to make burpees go faster.

  9. lady fox says

    Tuesday, September 8, 2015 at 1:39 am

    Bench:
    (45×5, 75×5, 105×3) 120x5x4
    -all felt surprising good.

    Deadlift:
    (135×5,185×3, 225×2) 245×5
    -all hooked grip and good

    Wod:
    5:26 rxd.
    -thanks to Stella for keeping me moving. All dl's unbroken. Took a 5 second break to fix my hair but otherwise kept moving.

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