Tuesday, August 14, 2012

Wednesday 8.15.12


1.  Unstable Bench
Work up to a 1RM - Demo Vid, record weight as barbell + weight of both kettlebells (ie, 185+70)

2.  Overhead Press
1 x 15-20 - These are strict presses - not Push Presses.  Leave a couple reps in the tank.
1 x Max Reps - You choose the weight for both sets.

3.  Superset
Strict Bent Over Barbell Row, 3x8 - double overhand, no torso movement.
Band Pull aparts, 3x10-12

4.  8 RFT
1 15' Legless Rope climb
12 Hand Release Push ups


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64 comments:

  1. AnonymousAugust 14, 2012 at 4:21 PM

    I plan to do 6 pull-ups using a towel draped over the pull-up bar since I don't have a rope. Throwing that out there as a suggested sub if anyone has comments or better suggestions. I assume the no handed part is just going up the rope not back down. Tell me if I'm wrong on that part.

    ReplyDelete
  2. Cheryl NassoAugust 14, 2012 at 8:51 PM

    6 pull ups!? That's it? Lol I hate no feet rope climbs! U better make it 12! Lol

    ReplyDelete
  3. QuinnAugust 14, 2012 at 9:51 PM

    I thought the old sub on mainpage was 15 pullups for each regular rope climb?

    ReplyDelete
  4. UnknownAugust 14, 2012 at 11:48 PM

    1. 50kg+40kg in Kettle bells
    2. 35kg for 17reps
    3. 65kg for 8reps across
    4. 12:13 Rx

    ReplyDelete
  5. UnknownAugust 15, 2012 at 12:40 AM

    12-15 unbroken towel pullups will definitely be more accurate, i think. i'm going to start out with 15. we'll see how that plays.

    ReplyDelete
  6. UnknownAugust 15, 2012 at 3:23 AM

    You can use your legs on the way down.

    ReplyDelete
  7. UnknownAugust 15, 2012 at 3:28 AM

    1. 75 + 45
    2. 18 x 65
    3. 85 for bent over rows
    4. 10:49
    I'm new at this...

    ReplyDelete
  8. The crappy crossfitterAugust 15, 2012 at 3:45 AM

    1: 185 on the bar, 1 70lb kb on each side.
    2. 95 x 20; 115 x 19
    3. Back limited me to doing bent over 1 arm kb rows on a bench for support, used a 100lb kb, wentleft hand first, right second; 10/10; 10/10; 9/10
    4. 6:29.

    ReplyDelete
  9. UnknownAugust 15, 2012 at 4:09 AM

    4. 12:10 sub 6 towel pull ups for rope climbs w/12 hrpu at home.

    ReplyDelete
  10. UnknownAugust 15, 2012 at 5:07 AM

    1. got yelled at for the kbs hanging from the bands on the bench press. opted for a 1RM close grip with chains. 285# + chains. meh.

    2. a. 15 @ 95#
    b. 20 @ 95#

    3. 135#/10 BPA, 155#/10 BPA, 165#/10 BPA

    4. 13:37, subbed 10 towel pull-ups per 1 footless rope climb. i feel swole.

    ReplyDelete
  11. AnonymousAugust 15, 2012 at 5:17 AM

    Yeah good points on the numbers. For some reason in my mind I was thinking about how many pulls it takes me to get up a rope when I do use my feet (prob 4-5). So 6 seemed like a good sub. Not sure why I had it that way in my head... Someone give some feedback on how many pulls it takes without feet once they do it. I think you guys are right and 12-15 is prob closer to right esp if using feet on the way down as per Ben's guidance. Thanks folks!

    ReplyDelete
  12. UnknownAugust 15, 2012 at 6:28 AM

    Unstable bench. 155+70 (failed @ 245)
    The Empire 9.12 (no legs) Nothing like being in the bathroom when MDV gives the 3-2-1.
    Strict Press. 95# 15, 13
    Bent Over Rows/ Blue band pulls 135/155/135 (155s were questionable at the end)

    It was great to be able to stay and play with everyone after the WOD.

    ReplyDelete
  13. UnknownAugust 15, 2012 at 6:29 AM

    Chris, I was explaining to Liz how when you first start each pull is getting you 8-12 inches, after the 3rd round I was lucky to be getting 6 inches on each pull. This whole post just does not sound right.

    ReplyDelete
    Replies
    1. AnonymousAugust 15, 2012 at 9:40 AM

      This is absolutely hilarious... lmfao reading this.

      Delete
  14. UnknownAugust 15, 2012 at 6:37 AM

    Unstable bench. 105+70 (failed @ 180)
    Strict Press. 85# 15, 13
    Bent Over Rows/ Blue band pulls 125/125/125
    The Empire 11:35 – j hook rope climbs

    ReplyDelete
  15. EugeneAugust 15, 2012 at 6:39 AM

    1. 165#s
    2. 75#x14, 75#x12
    3. 155#s across, blue band
    4. 12:40 (5 legless, 2 close to legless, 1 2/3 way legless)

    ReplyDelete
  16. DBellAugust 15, 2012 at 6:56 AM

    1. Unstable Bench- 165#+70#
    2. Press- 95#x16, 110#x8
    4. WOD- 11:38 Rx
    3. Rows/Bands- 135#/155#/175#, blue band

    ReplyDelete
  17. Bubba HagoodAugust 15, 2012 at 7:11 AM

    1. Unstable Bench: 155+70. Failed 175+70, Failed 165+70 But just barely!
    2. WOD 8:41 legless, PU were very hard post bench attempts
    3. Press: 1x15x105 (barely), 1x12x105
    4. Superset: 175x8, ben fixed form then, 155x8, 155x7

    ReplyDelete
  18. Joshua DickeyAugust 15, 2012 at 8:12 AM

    1. 145+70
    2. 15x95# then 13x95#s
    3. superset- 95# row, blue band pull aparts
    row 3x8. BPA 3x10
    4. 7:29 - used swing set pole for the rope climbs

    ReplyDelete
  19. UnknownAugust 15, 2012 at 8:16 AM

    1. Bench: 175 + 70
    2. WOD: 7:49
    3. Press: 105 - 15,17
    4. BOR: 155/redband

    ReplyDelete
  20. ShoshenqAugust 15, 2012 at 8:43 AM

    Tried new home gym today.
    Did 185 3 rm two set on bench. No spotter or bands.
    95 for 15 reps and 12 reps on OH press
    135,155,155 superset with 26#kb bent over flyes instead of band pull aparts.
    No rope so did 5 strict pullups and for some reason had 15 push ups stuck in my head. I think it's because I workout so early today.
    11:26 for 8rft 5 strict pull ups and 15 HR push ups.

    ReplyDelete
  21. davidcurran234August 15, 2012 at 8:56 AM

    Bench: 105# + 70#
    Strict press: 75 x 17, 16
    BOR: 125/135/135
    Metcon: 6:46 Rx....pushups got hard!

    ReplyDelete
  22. Mark LeeAugust 15, 2012 at 9:02 AM

    1. 135+1.5 pood KBs
    2. 95x15 105x15
    3. 175/ blue bandx12
    4.10:46

    ReplyDelete
  23. AnonymousAugust 15, 2012 at 9:42 AM

    1. 155 + 88, failed at 175 + 88
    2. 95 x 15, 12
    3. 185, green band
    4. Got 4 rnds in and shoulder hurt so bad I had to stop. Did something to it over the last few weeks. Not sure what or when. Ugh.

    ReplyDelete
  24. wrfdff318August 15, 2012 at 9:45 AM

    I like the weight belt advise
    what about knee wraps and sleeves?

    ReplyDelete
  25. QuinnAugust 15, 2012 at 10:07 AM

    1. Unstable Bench - 135# + 24kg each side. Funky!!
    2. 15/115# - 13/115#
    3. 135/12, 135/12, 135/12
    4. 8:20 Rx'd. Kinda tough when your arms don't wanna work! haha!

    M/35/179/5'10"

    ReplyDelete
  26. kelly levensAugust 15, 2012 at 10:40 AM

    Bench-145+2 35#kb
    Strict press-95x17, 95x19
    B.O.R- 135#
    Metcon- 5:34 RX...loved it!

    BW 153#

    ReplyDelete
  27. Shawn McQueenAugust 15, 2012 at 11:33 AM

    1. Unstable bench 1rep max

    155+70lb in KBs=225

    2. Press

    1x15@ 100lb
    1xfailure @ 110lb=12 reps

    3. 3 Supersets

    A. 8 Barbell row @ 165
    B. 12 band pull apart

    4. 8 rounds for time:
    1 legless rope climb 15ft
    12 HR pushups

    8:09

    ReplyDelete
  28. UnknownAugust 15, 2012 at 12:23 PM

    Unstable Bench: 185+60
    Empire: 12:59 Rx (3 legless)
    Overhead Press: 95# 15, 115# 8
    Bent Over Rows/red band pulls: 135/135/135

    ReplyDelete
  29. Dr.HewittAugust 15, 2012 at 12:47 PM

    1. Unstable bench 1RM- 115+53# KB's (221#)
    2. Press 1x20@ 65#, 1x20@ 85#
    3. Barbell row 3x8@ 165#, band pull aparts
    4. 13:30 (last rope climb was suspect for 15')
    Sweet pic of Harry

    ReplyDelete
  30. RyanAugust 15, 2012 at 1:13 PM

    Unstable bench 165+50
    Press 85x10, 80x13
    3x8@95 row and black band pull aparts
    8rft 9:47 RX'd. Happy to get it done!

    ReplyDelete
  31. potsyAugust 15, 2012 at 1:28 PM

    1. Bench: 185 + 70
    2. WOD: 12:58 (only first 2 were legless)
    3. Press: 115x12/95x12
    4. BOR: 135/redband

    ReplyDelete
  32. PatSAugust 15, 2012 at 3:31 PM

    Wobbly bench 185+70
    Press 115x13, 105x15
    BO Row 155, Red band pull aparts
    WOD 11:08

    ReplyDelete
  33. JennSAugust 15, 2012 at 3:44 PM

    Unstable Bench: 90+26 (PR)
    Presses: 50# x 15, 50 x 18
    Bent Over Row/Pull Aparts: 90 x 8, 10 reps with red band
    WOD: 9:19, regular rope climbs.

    ReplyDelete
  34. UnknownAugust 15, 2012 at 3:56 PM

    Bench 135# +70#
    WoD Legless 8:54
    Press 105# 15/9
    BOR 105#/ blue band

    ReplyDelete
  35. UnknownAugust 15, 2012 at 4:03 PM

    1. 105
    2. 50# - 15, 14
    3. 85/ red band
    4. 12:41

    ReplyDelete
  36. UnknownAugust 15, 2012 at 4:05 PM

    actually it was 55# - :)

    ReplyDelete
  37. Rudy KAugust 15, 2012 at 4:13 PM

    1. 195 bench with 2xkb @35#=265
    2. 85#x16, 85x14
    3.155-175-195#
    4. 9:42

    ReplyDelete
  38. CodyAugust 15, 2012 at 5:02 PM

    1. Unstable Bench: 120#+2 25#db
    2. Shoulder Press: 85#x15, 95#x11
    3. Superset: BOBR 145#/Band Pull aparts 12x each set.
    4. 8RFT: 15:47 Subbed 12 strict Pull Ups for rope climb Arms are smoked!

    M/27/5'4"/135#

    ReplyDelete
  39. UnknownAugust 15, 2012 at 5:10 PM

    1. 185+2kb's @35=255#
    2.115x15/115x17
    3.3x8 @ 155/3x12 purple
    4. 7:45# was bummed no bi-curls prior to doing wod. After doing legless rope climbs for my first time, I now realize why there were no curls!

    ReplyDelete
  40. RapAugust 15, 2012 at 5:15 PM

    Rough day today...

    1. WOD: 13:34 - Legless through 6+ rounds. Had to use legs for final pull of 7th round and all of 8th round.

    2. Bench: 135 + 2 35lb KB = 205

    3. Press: 95# - 12 13

    4. BO Rows: 135 across w/band pull apart superset

    ReplyDelete
  41. UnknownAugust 15, 2012 at 5:41 PM

    1. Unstable Bench: 155+70=225
    2. Shoulder Press: 95x15,95#x11
    3. Superset: BOBR 95,115,135
    /Band Pull aparts x 12
    4. 8RFT: 6:36 RX

    ReplyDelete
  42. Dan CampAugust 15, 2012 at 5:49 PM

    Bench: 185 + 70
    Strict Press: 105 x 15, 105 x 18
    Superset: 95x8 & band pull aparts
    WOD: 10:42 (4.5 legless, 3.5 reg. rope climbs)

    ReplyDelete
  43. UnknownAugust 15, 2012 at 5:52 PM

    Unstable Bench 185 + 70# KB
    WOD: 8:37 Legless
    Press: 95x18, 105x13
    BOR: 135 x 8/ Blue Band x 12

    ReplyDelete
  44. SchreinerAugust 15, 2012 at 5:52 PM

    1. 145# + 106# kb (1.5 pood each side) = 251
    2. 95# - 15/15
    3. 185 rows (straps)
    4. 7:03

    ReplyDelete
  45. Mike McDAugust 15, 2012 at 6:01 PM

    1. Unstable bench: 185 + 70kbs
    2. Press 95*15, 110*12
    3. Superset BOR 185 3*8, band pull aparts 3*10
    4. 8RFT: 6:15 Rx

    ReplyDelete
  46. KathrynAugust 15, 2012 at 6:11 PM

    1. Unstable bench: 55 bar + 52
    2. Press 55# - 15,10
    3. BOR 95#
    4. Had to skip - still having issues with my abs in certain movements.

    ReplyDelete
  47. UnknownAugust 15, 2012 at 6:50 PM

    Done out of order to wod with class.
    1. Unstable bench: 45 bar+70
    2. Wod: 13:47, subbed 6 red band kipping pu for rope climb
    3. Press 45. Failed after 9 at 55. Shoulders smoked.
    4. Superset BOR 3x85, 3x12 red band pull aparts

    ReplyDelete
  48. TessAugust 15, 2012 at 6:59 PM

    Unstable bench 112
    Press 15 @65 , 9@ 65 hard
    BOR 85#
    Red band pull aparts 12,10,11
    WOD 7:10 1st round 3/4 way remaining got in 4-6 pulls. Happy though since last time it was 2.
    Agree that the pushups got brutal

    ReplyDelete
  49. AnonymousAugust 15, 2012 at 9:51 PM

    Unstable bench- 205+ a pair of 45 plates on the bands

    Press- 95x15, 115x12

    BOR- 225x8,225x6, 185x8
    Band Pull aparts with mini- 3x12

    WOD- 10:44
    Had to do the climbs starting seated b/c my rope is only 10'

    ReplyDelete
  50. AnonymousAugust 15, 2012 at 9:56 PM

    1.) 185# (used 2-25# db w/135#)
    2.) 65# x15
    70# x13
    3.) A.) 115# x8 across
    B.) 1" green band x12 across
    4.) 19:39 (1/2 RX'ed, spent to much
    time figuring out grip, technique
    & just how the hell to get up the
    damn rope! gloves dont work!
    chalk does! discovered new foot
    hold technique. Patent to follow!
    lol.

    ReplyDelete
  51. Steve HooverAugust 16, 2012 at 4:51 AM

    1. 195# + 106#= 301# total
    2. 115, 115 X 17
    3. 205 X 8, done
    4. 6:26 rx

    ReplyDelete
  52. Crossfit HyperformanceAugust 16, 2012 at 4:51 AM

    1) 175 + 35lb Kbs
    2)95 x 16
    95 x 20

    3)135 with 10 pull-aparts
    4) 6:26 RX

    ReplyDelete
  53. mcgrailAugust 16, 2012 at 5:57 AM

    1. 145 on bar +1.5 pood KBs each side
    2. 95x16 105x7 105x4
    3. 135/ red band x10
    4.13:16 not Rx'd

    ReplyDelete
  54. UnknownAugust 16, 2012 at 3:37 PM

    1. 235 + 70 = 305 total
    2. 95x15, 105x14
    3. 135, 155, 155
    4. 8:00. only have 11 ft rope so i started sitting on the ground and lifted myself up seated until legs could swing under without touching the ground.

    ReplyDelete
  55. Amy KbaumAugust 16, 2012 at 5:48 PM

    Bench: 115 (PR)
    Strict Press: 60# x 11, 55# x 12
    Superset: 80#x8 & red band
    WOD: 9:32 (1.5 legless, 6.5 reg. rope climbs) tried to start each climb legless, but didn't really make it too far at all, kind of a low effort wod, oh well

    ReplyDelete
  56. Britt ArbanasAugust 16, 2012 at 6:12 PM

    Forgot bands at work, reg bench #105
    Strict press 15@#55, 14@#55
    Superset Bent over row 3x8 #65
    Band pull aparts 10/10/8
    8RFT w/legs 6:15

    ReplyDelete
  57. UnknownAugust 17, 2012 at 7:41 AM

    140 + 56
    90 x 13, 10 - way harder than expected
    135, red band
    17 minutes. grip was smoked.

    ReplyDelete
  58. AnonymousAugust 23, 2012 at 12:10 PM

    Hey Ben! Thanks for the programming. After 3 weeks of following 1 week behind the programming, I am finally posting. This will be a more consistent event for me. Thanks for all your doing! My body feels great. Its growing and recovering very well. Splits hurt.

    1) 155# + 2-35#KB
    2) 115# x 13, 95# x 17
    3) BOR @ 135#, blue band x 12
    4) 8:21- push ups slowed me down.

    ReplyDelete
  59. AnonymousSeptember 16, 2012 at 6:31 PM

    1. UB (155#+70#)
    2. OP (20 reps @ 85#, 15 reps @ 95#)
    3. BOR (155#), BPA (blue band)
    4. As Rx'd - 8:16

    ReplyDelete
  60. DannyBostwickMarch 21, 2013 at 7:44 AM

    1. 270 total.
    2. 75 for 20. 85 for 15
    3. Rows @ 165, pull aparts red band.
    4. 9:49rx

    ReplyDelete
  61. jgrayutkMay 22, 2013 at 4:05 PM

    1. 185+70. No spot, felt good.
    2. 95x15, 105x15
    3. 135 across (perfect form), blue band
    4. Later...

    ReplyDelete
    Replies
    1. jgrayutkMay 22, 2013 at 4:40 PM

      4. Upper body is smnoked so I did the main site WOD of 12 min AMRAP 1x 15' rope climb and 15 push ups.

      10 rds + 14 push ups. I used a Marine Corps O Course rope so it's 18-20 feet high. Chest and shoulders are freakin smoked!

      Delete

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