bench press

  • Thursday, June 02, 2016

    Movement Prep

    Alternate between Deadlift and Bench Press

    10-8-6-4-2-2-2

    Increase weights each rd

    Use the last few sets of 2 to figure out what weight they want to use for the workout

    If it feels REALLY heavy for 2 reps in the warmup then it is probably too heavy for the Workout.

    Metcon

    10-1

    Deadlift @ 1.5 BW
    Bench Press @ 3/4 BW
     

    This is not for time.  The goal is to not really be able to do each set unbroken, but rather be able to get a few reps at a time.

    REST AS NEEDED BETWEEN SETS

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  • Wednesday August 20th

     

    Strength

    Bench Press

    7x3

    • Shoulders pinned backed and on the bench the entire time
    • Feet wide on the ground 
    • Active Glutes
    • Bend the bar on the wat down and spread the bar on the way up

     

     

    Metcon

    5 RFT

     

    12 DB Push Press

    12 Box Jumps



    12 Min Cap

     

     

     

    Resources/Topics

    What I Learned Being Bad at CrossFit via Tabata Times

     

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  • Friday June 27th

    Strength

    Bench Press

    5x1

     

    Metcon

    10-1

    Wall Balls
    KB Swings
    V Ups or TTB's

     

     

     

    Resources/Topics

     

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  • Friday June 13th

     

    Strength

    Bench Press

    5x5

     

    Metcon

    12 Min AMRAP

    6 KBS

    4 Hang Power Cleans

    6 Box Jumps (Step Downs)

    20 Plank Hip Taps (10 Each Side)

    For people with Back or Shoulder Issue please perform V Ups

     

     

     

    Resources/Topics

    Best Summer Ever via Marks Daily Apple

    Defy The Odds via CF Invictus

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  • Monday, March 3rd

    March Athlete of the Month: Lawrence aka "Law" 

    • When and how did you first find CrossFit? GOOGLE BASED ON A RUMOR THAT ONE WAS OPENING IN GREENWICH.  Have ALWAYS HAD AN INTEREST BUT NOTHING WORKED SCHEDULE WISE UNTIL YOU OPENED.
    • What about CrossFit 06830 appealed to you and has kept you involved?  THE CONSTANT CHALLENGE AND VARIETY OF WORKOUTS
    • It takes a lot of commitment to keep showing up at the crack of dawn, and it’s really something to realize the give and take that people and families make to come in. What keeps you coming in? CONSTANT IMPROVEMENT IN MY OVERALL FITNESS AND I FIND THAT I AM A MUCH MORE PLEASANT PERSON AFTER GETTING CRUSHED 3-4x A WEEK
    • What about the community? EVERYONE HAS A POSITIVE ATTITUDE AND THAT DEFINITELY HELPS WHEN YOU ARE PUSHING SO HARD.
    • There’s a lot to get out of a gym like ours other than what happens in classes. Speaking of that, lets hear a bit about you outside of the gym.  I WORK IN REAL ESTATE PRIVATE EQUITY AT A FIRM IN GREENWICH AND WORKOUT IN THE MORNINGS BECAUSE I NEVER KNOW WHEN IM GOING TO GET OUT OF WORK.  I HAVE AN 8 MONTH OLD DAUGHTER AND OUTSIDE OF THE GYM AND THE OFFICE SHE IS MY PRIORITY. 
    • How about hobbies outside of CrossFit? What do you do to relax? GOLF, SKIING AND EATING (DONT KILL ME EJ) & BELIEVE IT OR NOT CROSS FIT IS VERY RELAXING TO ME
    • Did you have any injuries before CF? How have you dealt with them? YES I HERNIATED A DISK 5 YRS AGO AND WENT TO AN ORTHO AND THEN DID PT, HURT IT AGAIN A FEW YEARS BACK AND USED A GOOD CHIROPRACTER AND WAS MUCH HAPPIER.  ONE OF THE HUGE DRAWS ABOUT OUR GYM TO ME WAS THE FOCUS ON MOBILITY.  SINCE JOINING I HAVE IMPOVED MY STAMINA, STRENGTH AND MOBILITY AND FEEL BETTER THAN I HAVE IN YEARS
    • Any nicknames? MANY BUT NONE THAT I WOULD LIKE TO SHARE :)
    • Last stock question: What do you think we should look for in a future Athlete of the Month? SOMEONE WHO IS MOTIVATED, ATTENDS FREQUENTLY AND WANTS TO IMPROVE EVERYDAY....KIT????

     

    Strength

    Bench Press 

    5x3

    Front Squat

    5x3

     

    Cash Out 

    1K Row

     

    Post load and time to comments.

     

    RESOURCES/ARTICLES

    6 Tips so You Don't Ever Fall Out of Love with CrossFit

    Meet the Man Who Has Eaten Pizza Everyday for 25 Years

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  • Wednesday, February 5th

     EVENING CLASSES ARE STILL ON. STAY SAFE EVERYONE.

     

    Strength

    Bench Press

    5 x 3

     

    Metcon

    10 min OTM (On the Minute)

    • Odd Minute: 8 Thrusters
    • Even Minute: 15 Sit Ups

     

    RESOURCES/ARTICLES

    How Inactivity Changes the Brain via NYT

     7 Reasons Why Fat is Great for You via Tabata Times

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  • Wednesday, January 22nd

    All AM Classes are cancelled. PM classes are on as scheduled.

    Strength

    Bench Press

    5-5-5-5-5

     

     

    Metcon

    "Slammer Jammer"

    12 minute AMRAP

    15 Box Jump Overs

    10 Ball Slams

    5 Burpees to a Plate

     

    Post load and rounds to comments.

     

    RESOURCES/ARTICLES

    10 Ways to Declutter your Day

    Hidden Messages in Kids Movies (youtube)

     

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