Let us not be content to wait and see what will happen, but give us the determination to make the right things happen.

~ Peter Marshall ~

(1902-1949, American Presbyterian Clergyman)

The bench press is a classic exercise. Though overvalued in popular lore it is still without a doubt indispensable to your weight training program. Here is an article on bench press technique from a champion and coach of champions, Dave Tate, of Westside Barbell Club, an epicenter of Powerlifting achievement.


Workout of the Day

On Monday we worked gymnastics/calisthenic movements, on Tuesday we worked metabolic conditioning with a short, middle, and long distance effort, Wednesday we worked through some of the classics of weightlifting and weight training. Today we are taking a day of active rest. If you’ve performed to expectation you’ll welcome the break. If you know our methods, you'll make an intelligent inference about tomorrow (hint).

The idea here is to engage in some sport or activity at intensity above recreational while being below our regular training intensity. Don't count your primary sport! This is a cross-training opportunity. Step outside your normal bounds. Below are some suggestions.

Bicycle Hill Climb

Hoops! (Basketball)


Mountain Hike


Surf Paddle

Handball or racquetball


Feedback, comments, questions as usual send to feedback@crossfit.com