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Saturday

230902

Workout of the Day

78

Bench press 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.
Compare to 220814.

Scaling:
Most athletes can complete this lifting day as prescribed. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

CrossFit C23, Balearic Islands, Spain

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Comments on 230902

78 Comments

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Manchild Manchild
January 5th, 2025 at 7:38 pm
Commented on: 230902
90, 100, 
110, 120, 130,
140, 140, 150, 150

(last 2 sets were close)
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Sam Meixell
August 14th, 2024 at 1:17 pm
Commented on: 230902
135-145-155-165-175-185-195-205F-200
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Clint Michael
May 20th, 2024 at 12:41 am
Commented on: 230902
165, 175, 185, 195, 195, 205, 225, 230-fail, 225
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Jeffrey Howard
November 15th, 2023 at 6:33 pm
Commented on: 230902
M/27/5'8"/180lb
CrossFit AFK

105lb-135lb-155lb-175lb-195lb-205lb-215lb-225lb-235lb(miss)
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jean vergnaud
October 19th, 2023 at 9:37 am
Commented on: 230902
Kg:

50-60
65-67.5-70 (2x)
72.5-70-70-70
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Jeremy Garcia
October 18th, 2023 at 9:26 am
Commented on: 230902
M/33/5'7/212lbs

135/155/175/195, 215/225/235, 245/245
BenchPress 5-5-5-5, 3-3-3, 1-1

Row 3K (15:00)

Just did a lift today with some cardio afterwards. Just checked the box.
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Jeffrey Howard
October 5th, 2023 at 12:32 am
Commented on: 230902
GWU (10-minutes)
2-minutes row
Then,
2 rounds of:
8 single arm dumbbell rows, each side
6 single leg squats, each side (to a bench)
8 single leg raises, each side

SWU (8-minutes)
Seeing and Correcting Bench Variations - https://youtu.be/GyhZPwaYkcM
With a PVC of:
5 narrow grip bench presses
5 bench presses
5 wide grip bench presses
-check feet, hips, shoulder and head down
-watch for bar to finish over the shoulders

BU (8-minutes)
Pause bench press (pause at bottom of the rep)
5-3-3-1 reps

WOD (27-minutes)
-every 3-minutes

CD (4-minutes)
2-minutes child's pose
2-minutes down dog stretch
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Jeffrey Howard
October 5th, 2023 at 2:05 pm
For the buildzup I am actually running a 5-3-1 rep scheme in class. Taking that second set of 3 saves time. With the amount of sets in the work out is enough to build up and be ready for those last few singles.
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Rohan Bhatia
September 26th, 2023 at 1:51 pm
Commented on: 230902
55.5-65.5-70.5-70.5-70.5-75.5-75.5-75.5-80.5(F) kg
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Mark Goodwin
September 11th, 2023 at 11:08 pm
Commented on: 230902
80kg - 85kg - 90kg - 92.5kg - 92.5kg - 95kg - 100kg - 105kg FAIL
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Meghan OConnell
September 8th, 2023 at 3:54 pm
Commented on: 230902
5’s at 75 lb. 3’s at 85 (3rd rep not fully legal), 80, 80. Singles at 85 (first rep also not fully legal), 80, 80.
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Park Hyunwook
September 8th, 2023 at 7:01 am
Commented on: 230902
m/51/189

175-175-195(x)-185(2)-180-215(x)-205-195(x)-185
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Ralph Keeley
September 8th, 2023 at 4:47 am
Commented on: 230902
M/37/6’/178#

185/185
205/210/215
225/230/235/240f (would have been a PR tie from 210405)

Deo gratias
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Wiremu Kingi
September 7th, 2023 at 7:41 pm
Commented on: 230902
40, 60, 70, 75, 80, 90, 95, 
Failed 100kg
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V P
September 7th, 2023 at 9:33 am
Commented on: 230902
Max 25 kg
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Ki deok Park
September 6th, 2023 at 11:12 am
Commented on: 230902
135-155-185-205-225-235-245-255-266
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Gavin Oelofse
September 6th, 2023 at 2:56 am
Commented on: 230902
45-48-50-53-58-60kg
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Matthew Aukstikalnes
September 5th, 2023 at 9:28 pm
Commented on: 230902
155-165--175-185-195--200-205-215-220f went for it and failed this time
vs
155-165--175-185-195--200-205-215-205
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Jeff Helgeson
September 4th, 2023 at 3:05 pm
Commented on: 230902
5's:  205,225
3's:  230,240,245
1's: 250, 260,270
(edited)
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Brandon Maguire
September 4th, 2023 at 12:56 pm
Commented on: 230902
2x5: 185, 205
3x3: 210, 215, 225
4x1: 235, 245, 250, 260f
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Jonathan Nation
September 4th, 2023 at 10:56 am
Commented on: 230902
X5 135/155/
X3 205/225/235
X1 245/255/265/285
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James Gentile
September 4th, 2023 at 2:49 am
Commented on: 230902
Completed 9/3. Floor press at the home gym. 

x5 -185-195
x3 - 205-215-220
x1- 235-245-250-255
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Gustavo White
September 4th, 2023 at 1:56 am
Commented on: 230902
I trained on this WOD on Sunday september 3 at noon
I completed: 
197 lbx 5 reps
202 lb x 5 reps setting my PR  https://www.youtube.com/shorts/7idbOyKa6TE
197 lb x 3 reps
202 lx x 3 reps
207 lb x 3 reps setting my PR  https://youtube.com/shorts/Z6JrBTXdzr4
212 lx x 1 rep
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Haley Nichols
September 3rd, 2023 at 11:52 pm
Commented on: 230902
50/70/80

used dumbbells, 80# PR but form gave some
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Jeff Chalfant
September 3rd, 2023 at 10:58 pm
Commented on: 230902
145-165-195-185-185-215-215-205-205
(Narrow grip)
warmup was 8 each with empty barbell: 
tempo upright rows 
supinated grip press
build up was: 8 tempo reps each:
75-95-115
post WOD did 1 set of 1” band tricep extensions to failure, then max reps at 115lbs
(13) triceps smoked
Forgot to Post yesterday
(edited)
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Malcolm Morales
September 3rd, 2023 at 8:39 pm
Commented on: 230902
185/225
245/255/255
260/265/275/275(missed)
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Richard Julien
September 3rd, 2023 at 7:35 pm
Commented on: 230902
5- 90kgs
5- 95kgs
3-97,7kgs
3-97,6kgs
3-100kgs
1-100kgs
1-105kgs
1-107,5kgs
1-110kgs
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David Whiteman
September 3rd, 2023 at 3:50 pm
Commented on: 230902
5 - 135#
5 - 145#
3 - 150#
3 - 155#
3 - 160#
1 - 165#
1 - 170#
1 - 175#
1 - 180#

M/50/170#
Comment URL copied!
Brett Hoffman
September 3rd, 2023 at 1:54 pm
Commented on: 230902
185/195/200/205/215/225/230/235/240#
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Samuel Johnson
September 3rd, 2023 at 12:07 pm
Commented on: 230902
5 - 135, 155, 185
3 - 205, 225, 255
1 - 275, 295, 295, 275
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Luis Oliveira
September 3rd, 2023 at 11:07 am
Commented on: 230902
On a pulley machine
400 lbs (182 Kg)
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Antonio Alves
September 3rd, 2023 at 9:03 am
Commented on: 230902
Modified, no equipment
--
Push-ups: AMRAP sets,  2~min rest between sets:

> 230902
Kneeling Push-ups:  25 + 20 = 45
Half Push-ups:  11 +14 + 13 = 38
Full push-ups: 7 + 9 + 8 + 8 = 32

> 220814: 
Kneeling Push-ups:  20 + 20 = 40
Half Push-ups:  13 + 10 + 14 = 37
Full push-ups: 9 + 7 + 7 + 7 = 30
--
Peace.
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Donovan Walker
September 3rd, 2023 at 1:20 am
Commented on: 230902
185-185-195-195-195-205-205-205-205
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Gilbert Christensen
September 2nd, 2023 at 11:41 pm
Commented on: 230902
5x 135/185
3x 225/245/250
1x 255/260
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Jovan Luna
September 2nd, 2023 at 11:21 pm
Commented on: 230902
5.       5.     3.     3.     3.    1.       1.      1.      1. 
225-275-295-300-305-315-320-325-330
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Tyler Hendricks
September 2nd, 2023 at 11:35 pm
😨🫢😧

Daaaaannnnngggg!!! Nice!
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Tammy Marshall
September 2nd, 2023 at 10:39 pm
Commented on: 230902
85-95
100-105-110
115-125-125-125
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Steve Day
September 2nd, 2023 at 10:24 pm
Commented on: 230902
135, 185, 195, 200, 200, 205, 210, 215, 220Flbs
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Mark Yates
September 2nd, 2023 at 9:57 pm
Commented on: 230902
135, 155
175, 185, 195
205, 205, 195, 185
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Christopher Maggitti
September 2nd, 2023 at 9:44 pm
Commented on: 230902
Did 5 RFT:

1,600 M bike 
30 single-arm 50# DB C&J 
30 push-ups 

47:40
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Scott Campbell
September 2nd, 2023 at 9:29 pm
Commented on: 230902
M/54/217lbs
Bench press 5x165, 5x185, 3x205, 3x215, 3x225, 1x230, 1x235, 1x240, 1x245 reps
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Lincoln Kerger
September 2nd, 2023 at 8:46 pm
Commented on: 230902
First did 2 Intermediate rounds from 230901, subbing Good Mornings with 45# BB. Somewhere around 11:45.

Then BP reps to failure at each weight:
45-95-115-135-155-155-145-135-115-95-45#
Didn’t keep track of reps, but did at least 5 at 155.  Did DU practice, box jumps, and stretching in between sets.

No spotter and left elbow/wrist are preventing heavier loading.
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Mike Andridge
September 2nd, 2023 at 8:41 pm
Commented on: 230902
Subbed vacation wod
Rogue community event.
10-1
Sandbag clean--60#  Sandbag to shin for cleans
Sandbag thruster--60#
Burped over sandbag
14:34
M/53/175
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Liz Rekas
September 2nd, 2023 at 7:24 pm
Commented on: 230902
65-65-75-80-80-85-90-95-100lbs
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Larry Shallenberger
September 2nd, 2023 at 7:21 pm
Commented on: 230902
Used dbs. Started with 50#. Hit one rep at 90#. Failed on the last lift at 95#.
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Derek Eason
September 2nd, 2023 at 7:11 pm
Commented on: 230902
185-195-205-215-225-235-245-250lbs.

*Forgot the 4th Single
(edited)
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Travis Schwartz
September 2nd, 2023 at 7:02 pm
Commented on: 230902
175-195-225-245(f)-245-255-265(f)-255-260
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Brian Louchis
September 2nd, 2023 at 6:46 pm
Commented on: 230902
215
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Jim Rix
September 2nd, 2023 at 6:15 pm
Commented on: 230902
125-125
130-135(2)-135-137
140-145-147.5*-150(f)-145#
* thought I’d done 150, then saw I forgot to put one of the 2.5s on. Jeesh:)

60/5’8”/157
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Steve Day
September 2nd, 2023 at 8:50 pm
Oh darn it Jim! Now one of your pecs is gonna be bigger than the other one.  You'll be walking around lopsided all week.
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Nicole Wright
September 2nd, 2023 at 6:06 pm
Commented on: 230902
75, 95, 105, 125, 135, 145, 140, 140, 140
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James W Bobo II
September 2nd, 2023 at 5:52 pm
Commented on: 230902
M/39/72”/168

2x5 60, 70 kg
3x3 75, 80, 85 kg
4x1 95, 105, 110 (f), 110 (f), 108 kg (238 lbs) I know I did 5 reps here but I couldn’t end on a failure today.
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Jonathan Elmore
September 2nd, 2023 at 5:13 pm
Commented on: 230902
Did a chest workout with dumbbells on incline bench 20-80 per. up then down with some super sets. Followed by a 2 mile jog with #20 vest barefoot.
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Michael Arko
September 2nd, 2023 at 4:50 pm
Commented on: 230902
Sore shoulder*, taking extra care
5s: 95 - 105 - 115
3s: 120 - 120 - 125 - 130
1s: 135 - 135 - 135
*it's killing my ROM
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Marco Vallejo
September 2nd, 2023 at 4:47 pm
Commented on: 230902
95/115/120/125/135/155/158/160/165
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Brian Coon
September 2nd, 2023 at 4:25 pm
Commented on: 230902
Sets of 5: 95#, 145
Sets of 3: 175, 185, 200
Singles: 225, 235, 245, 255
[identical to "compare to"]
M/54/175/5'11"
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Sebastian Fontana
September 2nd, 2023 at 4:10 pm
Commented on: 230902
5-5 : 135# 
3-3-3: 155 #
1: 165 #
1: 171 #
1: 179 #
1: 185 #
1: 191 fail
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Coastie Nick
September 2nd, 2023 at 3:56 pm
Commented on: 230902
190-200-210-220-230-240-245-250-255*
(*got the last one up, but it was a little ugly. Pretty sure it’s a PR.)

220814: 185-195-205-215-225-235-240-245-250

210405: 185-195-205-215-220-225-235-240-245
(edited)
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James W Bobo II
September 2nd, 2023 at 5:54 pm
Solid work dude. If it leaves your chest and makes it to the rack, I’d call it a successful lift. My last rep was in slow mo
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Lincoln Kerger
September 2nd, 2023 at 8:46 pm
Great job dude!
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Shane Azizi
September 2nd, 2023 at 3:45 pm
Commented on: 230902
185, 205, 225, 235, 245, 275, 285, 295, 300 Rx
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Lincoln Kerger
September 2nd, 2023 at 8:46 pm
Well done!
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Alex Sandlin
September 2nd, 2023 at 3:42 pm
Commented on: 230902
135-145-155-165-165-175-185-195-205
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Charles Meyers
September 2nd, 2023 at 2:18 pm
Commented on: 230902
Bench press 5-5-3-3-3-1-1-1-1 reps
115-145-150-155-160-165-185-195-200
(edited)
Comment URL copied!
Michael Cain
September 2nd, 2023 at 2:08 pm
Commented on: 230902
135-155-170-185-190-200-210-220
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Tyler Hendricks
September 2nd, 2023 at 1:30 pm
Commented on: 230902
M/31/203

95-185-205-215-225-235-245-245-250

A MASSIVE PR from my previous Bench PR!!!

LET’S GOOOOO!!!!
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Coastie Nick
September 2nd, 2023 at 4:02 pm
Good work!
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Jim Rix
September 2nd, 2023 at 6:16 pm
Woop woop!!
Comment URL copied!
Lincoln Kerger
September 2nd, 2023 at 11:51 pm
Congrats!
Comment URL copied!
Lee Robinson
September 2nd, 2023 at 1:27 pm
Commented on: 230902
5s at 75 3s at 90 Singles at 100 Kg
Comment URL copied!
Cory Treharn
September 2nd, 2023 at 11:50 am
Commented on: 230902
135-155-160-165-167-170-175-185-190(f)
Comment URL copied!
Luke Rodina
September 2nd, 2023 at 10:46 am
Commented on: 230902
5 - 135, 155
3 - 175, 185, 195
1 - 205, 215, 225, 230
Comment URL copied!
Tanya Sobaski
September 2nd, 2023 at 10:27 am
Commented on: 230902
35(5)/45/55/65/70x3/75/80/80x1/80/85-85/&5
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Raffaele Guarro
September 2nd, 2023 at 8:56 am
Commented on: 230902
Bench press 5-5-3-3-3-1-1-1-1 reps
70-75-80-80-82-85-90-92-93 kg
deadlift 8x2 170kg
(edited)
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Steven Thunander
September 2nd, 2023 at 4:44 am
Commented on: 230902
Globo wod: finally one made for the Globo gym!  If you are benching alone do not clamp the weights, otherwise I strongly recommend a spotter for the heavier sets.  Dumbbells sub dumbbell bench presses in the same scheme.   If you max the available dumbbells do AMRAP sets.
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Chris Sinagoga
September 2nd, 2023 at 3:31 am
Commented on: 230902
Champions Club Scaling Notes

RANT
Fooooooooooooottttttttttttbbbbbbbbbbbaaaaaaaaaaawwwwwwwwwwwwwllllllllllllllllll

WORKOUT THEMES
Max output followed by full recovery. Pushing at midrange

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY	x

COORDINATION SCALE
Max effort push press

POWER SCALE
As is, but don't move up in weight if the speed on the way up isn't what you want it to be

ENDURANCE SCALE
Do a short sprint before each set and use that heavy breathing to challenge your bracing and such.

MY STUFF
Worked out with the 4:30 session on some sit-ups and pull-up stuff. Also just did 50 push-ups out of guilt before going to bed like I'm in 6th grade

GENERAL FEAR LEVEL: 3, assuming you have a spotter... probably 8 if you don't
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Christian Simpson
September 2nd, 2023 at 1:20 am
Commented on: 230902
Today: 5-185/190 3-195/200/205 1-215/225/235/245f/240
8/14/22: up to 245# (ties my PR)
4/5/21: up to 220#
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Callum Fleming
September 2nd, 2023 at 1:07 am
Commented on: 230902
55-55-55-55-55-60-60-60-60kg
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