Elm City CrossFit WoD for Monday, January 16th, 2012
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| Bench press. Mark Rippetoe cueing Eva Twordokens on proper bench technique. Shoulders are pulled back, scapula contracted, making for a solid point of contact with the bench itself. Conveniently enough, it also decreases the range of motion required to hit lock-out. See the pic below for the reasons why. (CrossFit) |
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| On the left, his hands are easily 2 feet from his chest, whereas on the right, the range of motion has been reduced several inches. So a stronger point of contact with the bench, a decreased range of motion... what's not to like? (Weber Strength) |
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| Glute-ham developer back extensions. Look easy. Feel awful. (808 CrossFit) |
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| Push-ups. I shouldn't have to add anything here. Seriously. Push-ups. Keep your core rigid. Always. (CrossFit) |
Ah, the bench press. Staple of most strength programs, and something every person ought to know. "How much ya bench?" should be an answerable question, dammit! As we're in a strength-building phase, the goal was to do a percentage of one rep max for a set number of reps, 90% for 4 reps, 4 times through. A difficult number at that weight, but not certainly not impossible.
Four rounds of four reps later (with one near miss on the final rep), it was on to the sell-out, alternating rounds of 10 back extensions and max-rep push-ups. Back extensions were ok, but screw me, push-ups after heavy benches suck. I mean, I suck at them anyways, so being tired didn't change *that* much, but damn did it ever feel awful.
| Bench @ 185# | 1 | 2 | 3 | 4 |
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| Reps | 4 | 4 | 4 | 4 |
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| Max Rep Push-Ups | Round 1 | Round 2 |
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| Full/Knees | 13/0 | 12/3 |
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