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Friday

230811

Workout of the Day

57

Bench press 5-5-5-5-5 reps

Compare to 230113.

Scaling:
Experienced athletes should go as heavy as possible for each set of 5. Newer athletes should practice solid mechanics. Watch “The Bench Press” to review the points of performance for the movement. .

CrossFit Krypton, Chesapeake, Virginia

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Comments on 230811

57 Comments

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Clint Michael
April 10th, 2024 at 11:51 am
Commented on: 230811
185, 190, 190, 190, 190
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Matthew Aukstikalnes
January 3rd, 2024 at 8:06 pm
Commented on: 230811
165-170-175-180-185
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Manchild Manchild
September 27th, 2023 at 3:01 am
Commented on: 230811
E4MOM, subbed weighted ring dips

0, 10, 20, 20(f), 0
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Jeremy Garcia
September 8th, 2023 at 3:59 pm
Commented on: 230811
155,175,195,205,215lbs

Probably could've done 225lbs for 5 reps but I was happy with my 5RM gains. Too easy just doing BenchPress.
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Rohan Bhatia
September 4th, 2023 at 4:19 pm
Commented on: 230811
45.5-55.5-60.5-65.5-65.5 kg
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Brian Coon
August 28th, 2023 at 3:58 pm
Commented on: 230811
135/185/205/215/225
No spotter, so...
M/54/175/5'11"
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Leslie Wenks-Raghavan
August 22nd, 2023 at 3:43 pm
Commented on: 230811
65/75/85/95/105
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Luis Oliveira
August 19th, 2023 at 1:36 pm
Commented on: 230811
On a pulley machine
300 lbs (136 kg)
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Fabian Delaflor
August 15th, 2023 at 9:50 pm
Commented on: 230811
95-105-115-115-115 (last set only 4, 5th was a fail)
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Ralph Keeley
August 15th, 2023 at 5:49 pm
Commented on: 230811
M/37/6’/178#

190/200/210/200/195

Deo gratias
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Scott Wiedmeyer
August 15th, 2023 at 4:41 am
Commented on: 230811
36 / M / 5'9" / 140lbs

110-110-100-105-100

Been lazy and not exercising the last week. Used this one to ease back in.
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Jeff Helgeson
August 15th, 2023 at 12:41 am
Commented on: 230811
205-215-225-225-225
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Sam Meixell
August 14th, 2023 at 2:03 pm
Commented on: 230811
115-125-135-155-165
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Ki deok Park
August 14th, 2023 at 7:41 am
Commented on: 230811
205-225-235--245-245
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Danny Bostwick
August 14th, 2023 at 12:47 am
Commented on: 230811
185-205-225-245-250
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David Whiteman
August 13th, 2023 at 6:47 pm
Commented on: 230811
155 all sets
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Lee Robinson
August 13th, 2023 at 5:30 am
Commented on: 230811
5x 75 Kg
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Brett Hoffman
August 13th, 2023 at 12:41 am
Commented on: 230811
175/185/195/200/205#
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Chris Jordan
August 13th, 2023 at 12:20 am
Commented on: 230811
245–255-265-275-285
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Gavin Christensen
August 12th, 2023 at 6:09 pm
Commented on: 230811
Close grip BP: 95, 115, 135, 145, 155#.
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Sam K
August 12th, 2023 at 6:02 pm
Commented on: 230811
230811
185,205,225,245(x4),245(x4)

230113
155, 185, 225, 235, 240
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Coastie Nick
August 12th, 2023 at 4:52 pm
Commented on: 230811
190-200-205-210-215

230113: 185-195-205-210-210
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Jason Gwaltney
August 12th, 2023 at 2:04 pm
Commented on: 230811
225-275-295-315-335. 345 finished (no spotter)
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Gustavo White
August 12th, 2023 at 3:49 am
Commented on: 230811
Completed this WOD on Friday august 11 in the afternoon
157 - 167 - 177 - 187 - 197 and 202 setting my Personal record,
https://www.youtube.com/shorts/94sCrSKmHOk
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Gavin Oelofse
August 12th, 2023 at 3:46 am
Commented on: 230811
45-55-58-60-55kg
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Travis Schwartz
August 12th, 2023 at 2:30 am
Commented on: 230811
225
235 3 then 2
225
205
215
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Kyle Evans
August 12th, 2023 at 2:16 am
Commented on: 230811
185
205
220
235
250
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Malcolm Morales
August 12th, 2023 at 1:51 am
Commented on: 230811
225
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Lincoln Kerger
August 12th, 2023 at 1:12 am
Commented on: 230811
5-10 reps each 95-115-135-145-155#. Did 2 extra sets at 95 but very slow bar speed. 

Meh, worked up to pain tolerance in left elbow so it didn’t feel like much work until the slow bar speed sets. The elbow held up to Bert’s push-ups and burpees but didn’t last long today - funny how loading affects things.
Scales, hollow rocks, and lots of stretching the legs in between sets (legs are still sore from Bert).
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Gilbert Christensen
August 11th, 2023 at 10:55 pm
Commented on: 230811
Bench 5-5-5-5-5
135/155/175/195/205/215/225/230/235/240#
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Mike Larson
August 11th, 2023 at 10:42 pm
Commented on: 230811
65# - 75# - 95# - 115# - 125#

A little more careful lifting alone. Could maybe have gone a little heavier.
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James Gentile
August 11th, 2023 at 8:50 pm
Commented on: 230811
home gym. workouts have been limited since the birth of our 4th last week! glad HQ has dialed up some home gym friendly workouts, either fast ones or pure lifting. Thanks! 

225 all five sets. from the floor. 

followed it up with 230809 and then 230807.
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Mike Andridge
August 11th, 2023 at 10:45 pm
Congrats on #4!
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Jason Buhler
August 11th, 2023 at 6:08 pm
Commented on: 230811
205
225
245
255
265
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Patrick A
August 11th, 2023 at 6:03 pm
Commented on: 230811
In kg 90-100x4-95-95-90
In lbs 200-220x4-210-210-200

Compare to was 5x5 @220 lbs (last set 4)
(edited)
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Mark Yates
August 11th, 2023 at 6:03 pm
Commented on: 230811
135#, 155, 165, 175, 165(4).
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Cristian Parkes
August 11th, 2023 at 5:59 pm
Commented on: 230811
5 x 132 lb (60kg)
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Mike Andridge
August 11th, 2023 at 5:37 pm
Commented on: 230811
135
135
145
150
155
m/53/175
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Lynette Vrba
August 11th, 2023 at 5:28 pm
Commented on: 230811
Bench press 
5-5-5-5-5 reps 
65-75-85-95-95 lbs 
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Antonio Alves
August 11th, 2023 at 5:09 pm
Commented on: 230811
Modified:
--
Strict push-ups: 5 x 1' AMRAP, 2' rest

> 16+15+13+15+13 (230113 > 12+12+12+12+12)
--
Peace.
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Az Native
August 11th, 2023 at 4:16 pm
Commented on: 230811
205 all rounds. Thought I’d go a little higher, but barely got the 5th rep each set.
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Richard Clark
August 11th, 2023 at 3:32 pm
Commented on: 230811
198, 220, 231, 231, 220lbs 
90kg, 100kg 105kg 105kg 100kg 

would have like to try a bit more but had no spotter
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Jim Rix
August 11th, 2023 at 2:30 pm
Commented on: 230811
125-130-130(4)-125-125#

60/5’8”/155
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Christian Simpson
August 11th, 2023 at 2:28 pm
Commented on: 230811
Today: 175/185/195/205/210
1/13/23: 195 all sets
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Steve Day
August 11th, 2023 at 2:00 pm
Commented on: 230811
155, 175, 185, 195, 200lbs

SLIPS
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Jonathan Elmore
August 11th, 2023 at 1:16 pm
Commented on: 230811
85-105-125-145-175-175-175-175

Farmers carry work
(edited)
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Tyler Hendricks
August 11th, 2023 at 1:10 pm
Commented on: 230811
Had to hit the road early this morning so swapped out going for max weight with high reps. 

5x20 w/ 95 lbs —-> Total Time = 6:30
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Charles Meyers
August 11th, 2023 at 12:18 pm
Commented on: 230811
Bench press 5-5-5-5-5 reps
115-125-150-160-165
(edited)
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Brian Chow
August 11th, 2023 at 10:42 am
Commented on: 230811
185
195
205
215
225 for 4
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Emmanuel Napoleon
August 11th, 2023 at 9:17 am
Commented on: 230811
165 x 5 x 5 x 5 x 5 x 5. Good start?
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Raffaele Guarro
August 11th, 2023 at 8:36 am
Commented on: 230811
Bench press 5-5-5-5-5 reps
60-70-75-80-81 kg
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Kyungtaek Kang
August 11th, 2023 at 3:02 am
Commented on: 230811
97.5kg 215-lb CFHIM
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Steven Thunander
August 11th, 2023 at 3:00 am
Commented on: 230811
Globo wod: finally a workout meant for the Globo Gym!  Hit it hard and use a spotter today on the max set.  If you don't have a spotter use spotter arms and/or don't clamp your weights.   If you don't have a barbell today sub dumbbell bench presses.  If you max the available dumbbells do AMRAP sets.
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Jonathan Elmore
August 11th, 2023 at 12:09 pm
I love it “don’t clamp your weights” just let’em fly! Lol, I think we’ve all been there or witnessed someone do this.
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Chris Sinagoga
August 11th, 2023 at 12:05 am
Commented on: 230811
Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Max output followed by full recovery. Pushing at midrange, stamina playing a factor in overall strength

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY		x

FORMAT QUESTIONS
Do I want to work up to a 5-rep max, or do I want to do 5 sets at a weight just below a max?
Do I do CrossFit consistently enough to dedicate a full workout to bench press?

MOVEMENT QUESTIONS
Are my push-ups good enough to merit doing a bench press?
Am I going to keep the bar speed consistent or will I keep moving up in weight regardless?

MY STUFF
Worked up to 205 floor press for my set of 5, then worked back down also because I've been a pansy lately

GENERAL FEAR LEVEL: 3
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Jim Rix
August 11th, 2023 at 2:31 pm
Chris, I’ve always felt a single lift workout like this, especially an upper body lift, didn’t really feel like a full workout. Probably because my upper body strength is so limited.
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Chris Sinagoga
August 11th, 2023 at 5:04 pm
I know in high school and college I used to feel that way too. I'd suggest two things if you don't mind:
  1. Add reps: for a new athlete, or someone who doesn't have the strength to make this kind of workout feel like it's enough, adding reps helps get technique right and elicit enough of a dose
  2. Go slower: while adding weight is one way to develop strength, so is going to more range of motion and going slower. In the bench press case, going slower would be good
  3. There might be a good reason to not want to feel like you did a "full workout" on certain days! Haha. Thursday football practices never really felt like "full practices," but I was thankful on Friday
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