Bench
The bench press doesn’t come up too ofter here at Crossfit Somerville. It is arguably incorrectly and overused in many conventional gyms. If done right, however, it is a highly functional, full body movement.
To start, make sure you are able to plant your feet firmly on the floor with the entire foot flat on the ground. If your legs aren’t long enough, put some plates where your feet land so they have solid contact. Once you have that established, run yourself through the bracing sequence (what?!?! crazy, I know). Squeeze you butt as hard as you can while simultaneously screwing your feet into the ground. Pull your shoulders back and down, locking them in an externally rotated position and pull your ribs in. Now squeeze your belly. As hard as you can. There should be immense tension throughout your body before you put yourself under load. During your lift, pretend you’re trying to break the bar between your hands to help maintain a solid shoulder position. And while it is not necessary, I recommend using a close grip. You might not be able to lift as much weight, but it will be much more transferable strength.
STR:
Bench Press
5-5-5-5-5
WOD:
4 rounds
10 ring dips
200m farmers carry
20 kettlebell swings
Bench: 100# 5RM
WOD: 14:12 red band, 25# dumbells, 0.75 pood Kb
What’s the muscle between my elbow and wrist? The one on the inside not the forearm area that hurts when you take copious hand written notes. Anyway, it’s sore.
Love starting my morning laughing my butt off with 6:30!
Think you win best “that’s what she said” remark so far 😀
I second this.
Girls, this is an extremely high honor. An honor I will treasure forever.
BP: 85# 5RM PR
WOD: 13:32 (bench dips, 20# DB, 1 pd)
This was more mental where the carry becomes taxing on your arms if you don’t hustle.
Def nice 630 LOL ab session 🙂 Oye! Jooooy.
Bench: 225# (235# for 4)
All pinkies brah!!!!
WOD: 15:36 RX (40# DBs, 1.5 pd)
Did the first round with 50# DBs and then accidentally stole Amos’. He was PISSED. In hindsight this was a wise move as those carries f%}=¥€ing sucked.
My shoulders are sooooo sore from yesterday, I didn’t even want to warm up tonight.
BP:95 (I think this is what I did last time, I definitely have more in me)
WOD: 14:11, scaled this massively (dips on the bench, 15lb carry, 26lb kb) and still underestimated how terrible the farmer’s carry would be.
Geesh.
Bench: 155#, shoulder started acting up again. Kept elbows in and a closer grip.
WOD: 16 and change, 1.5pd swing, 40lb carry
After the first round, I was not physically capable of holding onto the dumbbells for the full 200m course. Not a fan of this workout.
BP: 215
WOD: 18:21; green bands on dips; 2pood KB for the first walk then 50# dumbells for the next 3.
I like the strongman activities 🙂