Bench Day…and some extra stuff

22
Apr

Bench Day…and some extra stuff

Bench Press – 3RM

Compare to March 18/14

10-9-8-7-6-5-4-3-2-1 reps of
Grasshopper Pushups
Russian Twists (both side = 1 rep) 25/10#

*12 min cap

Compare to Feb.17/13

sled pull uphill

60 Responses

  1. Valerie Arseneau

    Mob + WUx1 +shoulder physio/mob

    Bench Press 5×3
    65-75-80-85-90 (PR 5#)
    Nice sharing the bar with Heidi and Rachel 🙂

    10-9-8-7-6-5-4-3-2-1 reps of
    Grasshopper Pushups
    Russian Twists (both side = 1 rep) 10#

    8:48
    Holy core burner, Batman! + push ups after bench…

  2. Mob + WUx2 + 10 KBS + 10 Wall balls + 10 KBS + 250m row

    Bench Press x 3
    5-90-95-100-85 (shoulder not feeling great)

    WOD: 10-9-8…3-2-1
    Grasshopper Pushups
    Russian Twists (both side = 1 rep) 25#

    Time: 10:49

    Cashout: Tabata Squat Hold (4 rounds)

  3. Blake

    Bench Press x 3
    135 – 145 – 155 – 165 – 175

    WOD:
    10-9-8…3-2-1 of:
    — Grasshopper Pushups
    — Russian Twists (2 count) w/ 25# plate
    TIME: 8:37

  4. Vanessa Champion

    Run 1.3km
    Farmers carry [email protected]# with burpee

    Bench
    3-3-3-3-3
    55-60-65-70-75×1

    WOD 10-9-8-7-6-5-4-3-2-1
    Grasshopper push-up
    Russian twist (25/10#) plate
    7:04

    Cash out: tabata squat holds/4 round

    Run 1.3km

  5. Group Mobility

    Bench Press 5×3
    95-135-155(1)-145#

    10-9-8-7-6-5-4-3-2-1 reps of
    Grasshopper Pushups
    Russian Twists (both side = 1 rep) 10#

    Time 9:03

    Cashout: Tabata Squat Holds – 10 rounds

  6. Heather Colleen

    Bench x3

    55-60-70-75-80(1)-80(1)PR

    FINALLY broke the 80# threshold! Yay!

    WOD 10-9-8-7-6-5-4-3-2-1
    Grasshopper push-up
    Russian twist 10#

    7:36

    Cash out: tabata squat holds for…wait for it….12 rounds. Yeah, I’m an idiot. Gonna be paying for that later.

  7. Shane Hayes

    Mobility and Wu x 1
    Group mobility and Wu
    Strength 3rm bench press
    135 x 5/ 185/ 225/ 245/ 265 X 2 No pr, but was being cautious with my shoulder. Close to my current pr so happy I could do that much.
    Wod: 10-9-8-7-6-5-4-3-2-1
    Grasshopper Pushups
    Russian twists @ 25#
    6:33 rx’d
    Fun Wod, what a core killer!
    Great class Mario and great work 6 amer’s!

    1. Blake

      Super fast on the WOD Shane.
      Smart to take it easy on the bench (if you call 265 easy)…patience is one of the main components of healing & recovery.

      1. Shane Hayes

        Thanks, and my patience sucks.. Lol. I was really slow bringing the weight down and started up really easy. I got stuck half way up and it seemed like 10 minutes getting it locked out..

  8. Bench
    3-3-3-3-3
    70-80-90-100-110 (PR)
    Never tried 110# before very happy to get 3 of them! Nice sharing the bar with you ladies!

    WOD Rx

    time = 5:50

    PR of 38 seconds.

    Thanks Coach Blake!

  9. Crystal

    Bench
    3-3-3-3-3
    70-80-90-100-110 (PR)
    Never tried 110# before very happy to get 3 of them! Nice sharing the bar with you ladies!

    WOD

    9:22 Really tough!!!

    Thanks for the great coaching Blake!

  10. Trent

    lab: weighted pullups/chin-ups x5 @ 20-35-40(2 failed)-35-20

    class Bench 5×3
    95 warmup/shoulder tester
    135-165-185-200 ran out of time but 205-210 felt possible today

    WOD @25#

    6:42 (16 secs slower than last time but we didn’t do bench last time.)

    cashout 4 rounds tabata squat hold

  11. Mobility
    wu x 2
    group mobility & wu
    foam roller & lacrosse ball

    Bench Press 5×3
    45, 65, 70, 75, 80(PR for reps)
    Nice sharing the bar with you Heidi and Valerie 🙂

    WOD : 10-9-8-….-3-2-1 reps 12 min cap
    Grasshopper Pushups (set of 10,9 &8 plank push ups rest knee push ups)
    Russian Twists (both side = 1 rep) 10#

    Time = 9:28
    cash out – 4 rounds
    Tabata squats hold

  12. Frank

    WUx2
    group mob

    Bench Press x 3
    135-175-195-225-245(2) 10# PR

    WOD: 10-9-8…3-2-1
    Grasshopper Pushups
    Russian Twists (both side = 1 rep) 25#

    Time: 11:26

    Cashout: Tabata Squat Hold (4 rounds)

  13. mob wux2
    group mob wu

    bench press x 3
    135-145-155-165-175

    WOD
    10-9-8—–3-2-1
    grass hopper push up
    russian twist 25#

    time=7:30
    cash out
    Tabata squat hold 4 round

  14. Krystal

    Mob
    WUx2

    Group WU

    Bench Press x3
    55-60-65-70-75

    WOD
    10,9,8…3,2,1
    Grass hopper push up
    Russian twist 10#

    Time: 8:45

    Cash out- tabata squat hold – 4 rounds

    Fun class! Thanks Chantal & Maria!

  15. Ryan F.

    – Mob
    – WUx2
    – Group mob

    Bench press x3
    75-100-120-130-140 (10# PR)

    WOD: 10-9-8——3-2-1
    – Grass hopper push up
    – Russian twist 25#

    Time: 9:16

    Tabata squat hold 4 rounds

  16. Gillyon

    Warmup
    Mobility

    No bench for me. I always injure my shoulder with bench. Did deadlifts instead.
    3 sets of 7 @ 155lbs

    WOD rx’d – 9:01. PR
    What a crazy core burner.
    Great class, Chantal.

  17. CAM

    MOB
    WU X 1
    Group MOB

    Strength 3RM Bench Press with Shane and Mario
    1850-205-225-245-265

    WOD:Rx 6:33 I think I forgot to note the time UGH dammit

    Fun Class Thanks Chantal

  18. @ 8h00am Lab

    Mob + WUx1

    EMOTM – 10 mins: 7x KBS @ 70#

    ————————
    @ 6h45pm Class

    Mob + WUx2

    Bench Press 3-3-3-3-3
    175-185-195-200(X)-185

    WOD Rx = 6:21

  19. Steph L

    Mobility
    WUx2
    Group Mobility

    Bench Press 5×3
    65-70-75-80(2) -80 fail

    WOD:
    10-9-8-7-6-5-4-3-2-1
    – Grasshopper Push-ups
    – Russian Twist 10#

    Time: 7:06

    Cashout:
    Tabata squat holds 4 Rounds

  20. BJ

    Mob + WUx2

    Bench Press 5×3
    65-70-80-90-95 (PR 10#)
    Nice sharing the bar with Steph and Allison 🙂

    10-9-8-7-6-5-4-3-2-1 reps of
    Grasshopper Pushups (some done from knees)
    Russian Twists (both side = 1 rep) 10#
    I think I might have done 4 twice….oops!
    10:21

  21. Alyson K

    Mob + WUx2

    Bench Press 5×3
    45-50-55-60-70 First time doing these and I really liked them 🙂

    10-9-8-7-6-5-4-3-2-1 reps of
    Grasshopper Pushups
    Russian Twists (both side = 1 rep) 10#

    10:09………. This.was.Brutal!

    Good job everyone !

  22. Jenn B

    Mob + WUx2

    Bench Press 5×3
    95-105-115-120-125×2

    10-9-8-7-6-5-4-3-2-1 reps of
    Grasshopper Pushups
    Russian Twists (both side = 1 rep) 10#

    9:33rx (I think I did round 8 twice…whoops)

    tabata squat holds 4 rounds

    Squat snatch practice / frustration = not a good day in this department

  23. Marcel

    WU x 2

    Mobility

    Bench Press x 3

    135-145-155-165 Had to stop there wrist starting to hurt.

    WOD

    10, 9, 8…3, 2, 1

    Grasshopper Push Ups
    Russian Twist 25#

    Time: 10:14

    First time doing push ups not on fingertips for some time.

  24. Elba

    Group Mobility

    Bench Press 5×3
    70-80-90-100-110(2)-110(3)

    WOD
    10-9-8-7-6-5-4-3-2-1 reps of
    Grasshopper Pushups
    Russian Twists (both side = 1 rep) 10lbs
    Time 9:55

    Cashout: Tabata Squat Holds – 10 rounds

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