CrossFit South Brooklyn

Established 2007

Bench Press/Row

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Bench/Row WOD

5 Rounds:
5 Bench Presses, as heavy as possible
250m Row for time

This is a slight variation on a WOD we’ve programmed a few times over the years. Work up to as heavy a load as possible on the Bench Press while still making all 5 reps. Your score for the Bench Press portion is the total poundage moved for all 5 work sets. However, if you miss a rep and only complete 4 then you score a 0 for the Bench Press for that round. There is no time component for the entire round, but you’ll score each 250m Erg sprint. The intent is to go all out on the row. Set the monitor up to count down 250m and score your time for that as well. Rest as needed (probably at least 3 minutes) between rounds. Score total pounds moved in sets of 5 and total time for the Erg sprints.

David G. working on his Handstand Push-Ups

The 2016 CFSBK CrossFit Open Intramural Team Competition

This year we’ll be putting a new spin on the CrossFit Games Open with a fun (but totally voluntary) intramural team competition. Let’s add a dash of friendly community rivalry to the Open workouts!Open competitors will be split into balanced teams, with team captains assigned by CFSBK management.  Team scores will be determined by an average of each competing members’ ranking, compiled each week by the team captain.

Since we will be using overall team ranking as the score, performing workouts Rx’d will still be more valuable to your team than performing them scaled, regardless of how many reps you get. This works well with the intention of the Open: to attempt as many workouts Rx’d as you can while scaling when necessary. If you have to miss a workout (due to travel, injury, etc.), it won’t negatively affect your score, since your team score will be an average of submitted scores.

 

Teams are encouraged to coordinate class times, wear fun outfits, and talk smack. Have fun with this! Again, this isn’t mandatory, so if you just want to do the Open workouts on your own, you can. If you’re interested, sign up here, and get ready to rumble! You will have to be officially registered for the CrossFit Open to compete in the intramural team competition, so go here to sign up if you haven’t already.

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Yesterday’s Whiteboard: Rest Day
Underwater Thrusters? Yes, Underwater Thrusters YouTube
Guards’ Complaints About Spartacus The New Yorker

Comments

  1. Tuesday

    Squat- 1@9RPE, 3@9RPE 3@ BO
    45 x 10, 95 x 5, 135 x 4, 165 x 3, 185 x 2, 205 x 2, 225 x 2, 255 x 1, 265 x 1 (8.5RPE) 275 x F, 255 x 1, 225 x 3

    Not sure what happened but 275 seemed like it might be a 9RPE but then I tried and it felt like it was going to be too much of a fight so I gave up ( in the cage). Then 255 felt really heavy so I reracked it after 1 rep. Not gonna cry about it.

    Bench
    45 x 5, 75 x 5, 95 x 4, 115 x 2 x 6

    Went home, ate food, took a nap.

    AG

    A.
    3x max unbroken strict pull ups
    3×20 Shoulder taps
    3 x 29 arch rocks

    I did 10 pull-ups each round with the green band stretched across the rack. Which is three more per round than last time!!

    B.
    EMOM 10
    3-5 Handstand push ups

    5-5-5-3-2-4-3-2-3-3- kipping/ no abmat!! Coming along…

    C.
    Annie
    50 40 30 20 10 reps
    Double unders
    Sit ups

    5:45 PR!!! I've rxed this three times. July 2015- 7:41, December 2015- 6:29. Really happy with this! I can't believe my DU's have gotten this much better. I tripped up a couple of times so maybe sub 5 is on the cards some day 🙂

    I had a ton of energy after this so I jumped into 8:30 class with Katie.

    Power cleans- got up to 128# which is kinda crazy since I could barely clean 123# in that Open workout last week. Katie noticed I'm getting the bar really high but dropping under a little late so I need to work on my timing, but overall it was better than usual.

    WOD in 6:23 with the first three rounds T2B and a mix of kipping swings with straight legs as high as possible and K2E after that. My shoulders were a bit fatigued at this point.

  2. 6am with NickDowell

    Bench – 205, 215, 225, 225, 230 – this may be the heaviest 3×5 I've done benching. Felt pretty conservative though

    Row – totaled 3:40.6, don't remember the exact breakdown. Best was 43.6 and worst was 44.8 I think

  3. 6am with McDowell and Nick

    This workout and every variation of it is always a suck fest.

    Hit all the reps on the bench at 185, 190, 195, 200, and 205. The last rep on the 205 was pretty grindy but it went up.

    Best row was 47.4. Worst was 49.9. My butt kept coming off the seat and I got some good tips from Nick on how to prevent that. Still happened though. The last round had me struggling for air for a good three minutes.Slow walk home commiserating with Dan G.

    Final numbers – 4,875# and 4:00.8

    Yeah I lifted like 2 1/2 tons this morning. NBD.

  4. I'm excited about this inner-gym open competition! It will make Saturdays so fun! And it will be fun to mix it up amongst am/pm! : P

    More FL Crossfit.
    Bench press: 83 5×3 (they were strict pressing and allowed me to bench!)

    5 rounds:
    250m run
    7 pull-ups
    5 ring dips
    12 walking front rack lunges 73#
    18:34
    Did it RX and felt happy about it even though I was last to finish 🙂

  5. 6am with McDowell and Nick

    This workout and every variation of it is always a suck fest.

    Worked with Matt and started a bit ambitiously on bench: 185, 190, 185, 185, 185×4. This was grindy for longer than I wanted and on the last rep I finally missed. Rows: 43.9, 45.7, 46.2, 44.8, 45.2.

    Totals of 3725# and 3:45.8

  6. OG

    Some easy to moderate squatting to test the thigh. Went up to 225×3. Felt ok, but definitely lost strength after 6 weeks off. Finished with a DU and kettlebell WOD.

    Regarding the new CrossFit.com:
    As someone who does this for a living, I commend the decision to update and embrace the new. But if they're going to do that, they should do it right. And this is not right. It's an overload of content, images, interactive menus, typography styles, links, etc. I think suddenly going from their previous site's spartan UI to this salad bar explosion is ultimately a disservice to their audience. But at least they kept the dog favicon.

  7. 7am.

    3450# & 3:59.
    This is simply the worst metcon — you know you did this metcon right if you feel like utter crap after the 3rd round and death by the end. Scored zero on my 5th round, failed my 5th rep @185. 4th round moved ok and decided to go for it. Frustrating but numbers improved significant over last time. Nick spent time working on my rowing form, my ass kept coming off the seat.

  8. Noon yesterday

    I have never done this workout but everyone kept saying it was not fun. And that ended up being very true.

    Bench 225,235,240,245,250= 5975

    Row 40.3, 40.4, 40.5, 40.2, 39.8. = 3:21.6

    My chestoral muscles hurt today.

  9. Noon class with some squatting before.

    LBBS: 215 x 5 x 3. I'm not sure if I was 100% of depth each time, but definitely close. I think I'm switching to 3s from here until Iron Maidens.

    Bench: 95, 100×3, 105 for a total of 2500.
    Row: 48.8, 49.3, 50.3, 51.1, 51.5 for a total of 4:11.

  10. 6am with Nick + McDowell

    5 rounds of the "Fox Special":

    Bench – 205, 215, 225, 225, 230 with DanL. This was a heavy 3×5 but it moved well.

    Row – totaled 3:44.8 but don't remember the splits. Shortest was 43.6, longest was 44.8. I'm just glad I didn't puke.

  11. Noon:

    Bench: 90, 95, 90 (misloaded the bar. should have been 95), 95, 100= 2350
    100 went well so was too conservative.

    Row: 55.3, 56.4, 56.1, 55.8, 55.3 = 4:38.9
    Tough, but not horrible. Need to learn how to push myself harder when I row.

    3×8 tempo DB press @20#

  12. 185/45.6 195/46.5 205/47.7 215/46.3 215/46.4 all x5 5125# 4:25sec total
    First official WOD thanks for the programing looking forward to journeying with you guys.

  13. 5:30 pm with McDowell and Noah

    WOD:
    r1 115/59.8
    r2 120/54.3
    r3 125/55.3
    r4 130/55.3
    r5 135/55.0

    Total 3,125/4.66

    So pissed I didn't go heavier on the bench press. Could've definitely hit 140 or 145…but I wasn't sure how it'd be with the row. Anyway, on a much lighter note, I did really well on the row portion of the WOD…which is always my nemesis…lol. Thanks Coach McDowell for giving me some very helpful pointers after the first round. It was smooth sailing after that,

  15. 6:30, I was looking forward to this workout all day! I know, I know, it is a complete suckfest but I freaking love it. It's rare to find a workout where you can go way, way past your pain threshold but not realize it until 30 seconds after you finish the round… then do it again a few minutes later. The erg sprints do it for me. I'm not even really sweating right now, just shaking.

    Sadly my lower back has been super tweaky all week so I didn't go all out, but still went very hard. Bench is much better than the last time I did this: 165, 170, 175, 180, 180 for a total of 4350 / 3:55.

  16. Hi Joseph!!
    Also I agree with what Chris said about Crossfit.com's redesign

    5:30pm class

    Bench / Row
    145×5 / 50.7
    155×5 / 48.7
    160×5 / 48.8
    160×5 / 47.6
    160×5 / 45.9

    This workout chewed me up and spit me out last time I did it. My goal was to find something heavyish on the bench (I'm not great at benching anyway) and try to die on the rowing sprints. (I'm bad at rowing too)

    Rounds 4 and 5 were tough. Round 5 was a true max effort, I wasn't normal for about 10 minutes after the workout ended.

  17. Shoulders week2/day3
    WU:
    10e push-up shoulder taps
    10 PVC pass throughs (still ow, but improvement)

    1 arm high pull 3×8 w/12kg KB
    Rest 45sec btwn arms

    Wall facing handstand –Accumulate 75secs–00:75

    —————
    Clean doubles @65% 2×5

    Snatch Pulls @ 90% 5×5

    Back extensions 3×10

    Pull ups 3xMax (time to actually improve these)

  18. Afternoon quickie…

    Mash: t-spine, lats, quads
    Warm up: crossover symmetry, hollow rocks, air squats

    A. Conditioning
    For time:
    50 Calorie Row
    40 Deads, 155/105
    30 Box Jumps, 24/20
    20 Front Squats, 155/105

    Time: 8:31

    Row was steady, not very fast, maybe 3:30ish?
    DL: 15-15-10
    BJ: bounding, steady pace. stopped at top of rep 20 to take 3 deep breaths.
    FSQ: 10-10… REALLY wanted to put the bar down on that second set

    B. Conditioning
    3 Rounds of:
    15 Wall Balls, 30/20
    50 Double Unders
    15 Wall Balls, 30/20
    2 minutes rest between rounds

    Subbed DU'S out for what I thought would be 2 muscle ups per round. am practicing jumping up to to the rings and doing my first rep without a false grip. This did not go as planned while fatigued. Ended up missing a couple times in each round, so settled for one rep each time.

    Total time 11:47 … rounds were 2:22, 2:36, 2:45
    All WB's unbroken… that 20# ball is HEAVY and I didn't wanna put it down!!!

    After that was over, went back and did 2 muscle up doubles: 1st jumping no false grip into a false grip for the second. better.

  19. That is the worst fucking workout. I'm still dizzy.

    Please amend the ITA blog post and include in big bold red letters. DO NOT DO THIS WORKOUT IN AN INTRO CLASS.

    Fun vibe in the gym tonight…love all the cheering while someone is dying on the erg. good time.

  20. 7:30 with Ro and Nick

    Bench: 2170 (85/85/87/87/90).
    Row: 4:33.6 (times between 54.2 and 55.6 I think?)

    Stayed late to get in a set of heavy squats before vacation.
    185 (90%)x2x3.

    This was SO HARD after the WOD. I was grumpy the whole time doing it.

  22. Had an early meeting this morning so came to 7:30 with Nick and Ro

    Bench went 165-175-185-195-195. Each 250m row was between 44 and 46. I think my final numbers were 4575 and 3:48.1. As usual, this workout kicked my ass. It took me a solid half hour to feel close to normal again.

    Now I'm eating all of the food.

  23. 6:30PM Class

    Bench / Row
    185×5 / 41.4
    185×5 / 41.1
    185×5 / 44.7
    195×5 / 44.2
    195×5 / 44.9

    4725/3:36.3

    First time doing this workout and when I saw it on the blog my first reaction was "That's it?". Boy was I wrong. The first 15 seconds on the erg feel awesome almost like I am about to set a world record or something, but them BAM immediately in a dark place.

    Overall really liked the workout as rowing and bench are two of my stronger movements

  24. Snatch, 75%x2, 80%x1x4, 85%x1x2
    242×2
    253x2x4
    264x1x2
    *God i just fucking love this movement

    Snatch pull from riser, 85%x4x5
    264

    Press
    210x4x3
    missed the 4th rep on every set…

    Weighted chins/pullups w/25#
    4×10

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