Tuesday, October 2, 2012

Wednesday 10.3.12


1.  Bench Press
A.  work up to a 5RM
B.  3x2 with 5RM weight

2. 400m Repeats
5 x 400m Sprints, on the 3 minutes. - post times for all 5 intervals.

3.  C2B
6 x Max Rep Strict C2B - underhand grip, rest 1 minute between sets.

4.  Band Pull aparts
3 x 10-15
Gwen with 130 lbs. 
4 minutes to complete 15 reps!  She got the 12 and 9 too.
No quit in this girl...maybe a little crazy...but no quit.  
Posted by at

38 comments:

  1. Mark LeeOctober 2, 2012 at 6:49 PM

    Rebecca is Awesome

    ReplyDelete
  2. ShermanOctober 2, 2012 at 7:20 PM

    WOW!!

    ReplyDelete
  3. Cheryl NassoOctober 2, 2012 at 7:21 PM

    Awesome job girl! Way to fight!!

    ReplyDelete
  4. UnknownOctober 2, 2012 at 8:03 PM

    Amazing!

    ReplyDelete
  5. Mark LeeOctober 2, 2012 at 8:19 PM

    I was hoping some of you Beasts and Ninjas could tell me how you go about programming in your goat work. I am trying to program in Handstand pushups and pistols but having trouble with when, how much and how often. Thanks in advance!

    ReplyDelete
    Replies
    1. potsyOctober 3, 2012 at 5:32 AM

      For me the days before rest days work best, after the normally scheduled programming is finished. This ensures I have at least 2 days before I potentially repeat the same movement.

      Delete
  6. potsyOctober 3, 2012 at 5:30 AM

    @Maverick CF in Melbourne, Fl. Special thanks to Mike (owner of box and Maverick Athletic Company) for letting me work in this programming during off hours. Great box if you're in the area, only an hour from Orlando, or if you need equipment check out the website.

    Bench
    255x1x4
    255x3x2

    400m on the 3 min mark
    1:30,1:34,1:36,1:35,1:37

    Strict C2B
    7,6,6,5,4,4

    Band pull aparts
    3x15 double red band

    ReplyDelete
  7. mcgrailOctober 3, 2012 at 5:39 AM

    worked out @ 5:30 AM (not a morning guy)

    1. Bench Press
    A. 5RM - started w/ 245 for 2.5...then finished with 235
    B. 3x2 with 235#

    2. 5 x 400m 1:27 across

    3. C2B 4 -3 -7 - 7 - 5 - 6

    4. Band Pull aparts
    3 x 10-15 Done!

    ReplyDelete
  8. QuinnOctober 3, 2012 at 7:34 AM

    1. A.5RM - 235#
    B.3X2 w/235#
    2. 5X 400M - 1:35/1:35/1:35/1:36/1:32
    3. C2B - 15/7/8/5/6/6
    4. Red Band - 15/15/15

    M/35/180/5'10"

    ReplyDelete
  9. JROctober 3, 2012 at 7:40 AM

    Stacy Robinson
    My gut opinion is to continue what your doing. Ben is a superior coach and full of practical knowledge. I'm 46 and missed games by a few burpees and muscle ups last year. Bubba hagood has been as a master athlete at the games so he would have good insight. Ben has sent many master athletes and they've done extremely well! Anyway that is why I'm here

    ReplyDelete
  10. Tommy LeBlancOctober 3, 2012 at 8:14 AM

    1) 5RM-210#
    2) 3x2 @ 210#
    3) 1:25/1:30/1:34/1:30/1:20
    4)12/12/6/6/6/5
    5)done

    ReplyDelete
  11. Mark LeeOctober 3, 2012 at 8:25 AM

    Thanks for the feedback guys! Any other thoughts are greatly appreciated!

    ReplyDelete
    Replies
    1. Derek MohamedOctober 3, 2012 at 8:54 AM

      Don't sweat it. We have a goat phase coming up. Work em in once in a while if you want but focus on the focus of the phase

      Delete
  12. Derek MohamedOctober 3, 2012 at 8:55 AM

    No bench. Was running late so did 5x20 pushups instead
    400s-1:19,1:18,1:18,1:21,1:17 on the 3
    C2b-13, 6,6,6,4,5
    Bands-check

    ReplyDelete
  13. Derek MohamedOctober 3, 2012 at 8:56 AM

    Ps love the video. Awesome effort grinding that out. Inspiring!

    ReplyDelete
  14. JonOctober 3, 2012 at 9:53 AM

    1-
    A)275 5rm
    B)3x2 @ 275
    2-
    done at blueflame crossfit on the car rider pick up/drop off road.
    approx 400m
    1:19
    1:16
    1:15
    1:17
    1:19
    3-
    5,4,4,4,4,3
    4-
    done
    done

    ReplyDelete
  15. UnknownOctober 3, 2012 at 10:27 AM

    1 a. Bench: 90# failed on 4th rep at 95#
    b. 3 sets of 5 x 90# (read wod before I was really awake apparently- missed the 3 x 2 part)
    2. 1:34, 1:36, 1:42, 1:41, 1:39
    3. 6, 4, 3, 5, 4
    4. done

    ReplyDelete
  16. ShermanOctober 3, 2012 at 10:39 AM

    1) 5RM-205#
    2) 3x2 @ 205#
    3) 1:15/1:17/1:16/1:16/1:16
    4)10/7/6/5/5/4
    5)3X15 (red band)

    ReplyDelete
  17. Mark LeeOctober 3, 2012 at 11:39 AM

    Great- thank u D! Pressure is off:)

    ReplyDelete
  18. UnknownOctober 3, 2012 at 12:20 PM

    1. A: 275
    1. B: 275-275-275

    2. 1.18 1.17 1.18 1.19

    3. 16-6-6-6-6-6

    4. 15-15-15

    ReplyDelete
  19. UnknownOctober 3, 2012 at 12:58 PM

    Band pul aparts...are these really as simple as they sound?

    is there a demo vid any where?

    ReplyDelete
  20. UnknownOctober 3, 2012 at 1:10 PM

    1)a: 270, shoulda went 275
    b: 275 3x2
    2) 1:28, 1:25, 1:28, 1:33, 1:33
    3) 7,6,6,5,5,5
    4) gotem dun

    ReplyDelete
  21. UnknownOctober 3, 2012 at 1:46 PM

    1. #130
    2. 3x2 @ 130
    3. 1:25,1:26,125,1:25,1:27
    4. 8-6-5-4-4-2
    5. Done

    ReplyDelete
  22. Shawn McQueenOctober 3, 2012 at 2:02 PM

    Bench 5 Rep max
    235lb

    5x400m sprint every 3 min

    1. 1:33
    2. 1:33
    3. 1:33
    4. 1:38
    5. 1:34

    6xChest 2 Bar Pullups (Underhand grip) 1 min rest

    13-9-6-6-6-6

    Band pull aparts-check

    ReplyDelete
  23. EugeneOctober 3, 2012 at 2:23 PM

    Bench - 165# (former 3 rep max)
    followed by 3x2 at 165#

    ReplyDelete
  24. CFBYGerryOctober 3, 2012 at 3:25 PM

    1. A. 355x5, 356x4
    B. 355x10x2
    2. 1:17, 1:19, 1:16, 1:16, 1:15
    3. 6,4,4,4,4,4
    4. Done

    ReplyDelete
  25. SchreinerOctober 3, 2012 at 3:45 PM

    1. A. 235, B. 235
    2. 1.27, 1.24, 1.29, 1.31, 1.31
    3. 12,7,6,5,4,4
    4. Red band, 3 x 12

    ReplyDelete
  26. The crappy crossfitterOctober 3, 2012 at 5:37 PM

    1) 305x5 last rep took at least 20 seconds on the way up CFBY Gerry can attest to that. Had puke in my mouth by the end
    2 3x2 all at 305
    3 not enough time to run
    4 7.4.3.4.4.3
    5 done

    ReplyDelete
  27. Amy KbaumOctober 3, 2012 at 6:28 PM

    1. Skipped - will try to make up Friday or Sat
    2. 1:25, 1:26, 1:19, 1:32, 1:33
    3. 9, 7, 6, 5, 5, 4
    4. 3 x 10 - Red Band

    ReplyDelete
  28. Amy KbaumOctober 3, 2012 at 6:29 PM

    that was 1:29, not 1:19 for #2 :-)

    ReplyDelete
  29. UnknownOctober 3, 2012 at 6:30 PM

    1.Bench Press
    A.275x5, 280x5 *PR (9/19, my 3RM was 275)
    B.280x3x2

    2.400m Repeats
    1:17,1:17,1:19,1:25,1:24

    3.C2B
    10,6,7,5,4,4

    4.Band Pull-Aparts
    15,10,12

    5.Bulletproof Shoulders
    *These have been a savior for me. I no longer have shoulder pain doing pull-ups and snatches. Slight discomfort when I get into heavy sets of bench, but nowhere near what it used to be.

    Ben, really appreciate and love the programming.

    ReplyDelete
  30. Mark LeeOctober 3, 2012 at 8:10 PM

    1. 235
    2. 235
    3. 400's ranged between 1:15 and 1:22 did with a class with 2:00 rests
    4. Did wod with the class involved 33 strict pull ups and after 10 strict CTB

    ReplyDelete
  31. UnknownOctober 4, 2012 at 6:44 AM

    1. 255
    2. 255
    3. No time to run
    4. Pull ups: 10/9/6/6/4/5
    5. Check

    ReplyDelete
  32. DominicOctober 4, 2012 at 12:54 PM

    1. 300 new 5rm PR
    2. 3x2 @ 300
    3. Had to take it easy on the 400s tweaked hami
    4. 7,6,6,6,6,6
    5. 3x15 blue band (love these)

    ReplyDelete
  33. JROctober 4, 2012 at 3:38 PM

    240x5
    245x3x2
    1:38,1:35,1:34,1:38,1:34
    7,6,5,3,3,2
    check

    ReplyDelete
  34. Just DanOctober 4, 2012 at 5:22 PM

    Lots of Mobility Shoulder and Hips
    1.A 245
    B 245, 245
    2. Did 400m Shuttles in 50m increments.
    1:27
    1:29
    1:32
    1:35
    1:39
    3. 10,8,6,4,3,2... weaksauce
    4. Done
    Extra Credit.
    Quick Bulletproof Shoulders

    ReplyDelete
  35. Dr.HewittOctober 7, 2012 at 4:53 PM

    1. Bench
    A. 225
    B. 225
    2. 123/125/123/124/123
    3.10/8/6/5/4/4
    4. check

    ReplyDelete

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