Benchmark time!
Now that we’re done with the CF Games Open, it’s time to get back our ‘regularly scheduled’ programming. To start, we will be benchmarking (testing) some of our basic lifts this week! Remember folks, there is a difference between testing, training and competing.
The official results from the CF Games Open wrap up tomorrow (Tues).
How well do you know barbell training? aka “Do you even lift?”
There’s a competition this weekend geared toward the novice/beginner CrossFitter. Details here.
WOD 04 08 13
A. 20 minutes to establish a 1RM Back Squat. Warm up using (8@45lbs, 5@40%, 5@50%, 3@65%, 2@75%, 2@80%, 1@85%…). Leave no doubt about your depth. Also – don’t get greedy. Better to make a small PR than miss because you missed that 10# jump.
B. 15 minutes to establish a 1RM Strict Press. (Use the micro plates – every pound counts!)
A1. Sometime between (A) and (B), up to 2 attempts to establish a max rep strict pullup or chinup. A frog kick is permitted as long as the rep begins from a dead hang.
C. Row 2000m for time. Stay mentally tough for this one.
Who’s going after our records board? Put’em up!
Post times, loads, and comments.
Did this at home because Mommy came to visit.
A. 155#
A1. Are you kidding me? More pull-ups, kipping or dead hang. Managed one pull up.
B. 91#. 1# PR.
C. 8:30.9
Benchmark that!
No PRs for me today with either lift or rowing:(
I got to 175# for BS and 95# for press.
forgot about the pull ups, and got 8:53 for the row.
1) Make 2 clones of me and put all 3 of us on Dorian’s back. That’s his back squat. Craziness!
2) 132 BS and 65 OHP, both 3 less than previous PRs
3) 9:03 row, was shooting for 9 flat but this was still 8s better than last time which I’m pretty happy about!
A1. Got 155# on my backsquat. That’s a 5#PR. It’s gonna be a close one, trying to reach my goal of 175# by June 1st…
A2. Strict press was a very sad affair. I ecked out 65# (it was really ugly, I didn’t use my legs but I’m sure Lei would have no-repped me out of shear disgust). I think that is a 5# decrease of my 1 RM. I have been admittedly neglecting my arm strength.
B. see previous comment about arm strength. No pullups/chinups for me today. Only got 3 with the red band.
C. Pretty stoked about 8:39.2 on the row. Yup, that was pain right there.
A1. 295 (20 lbs or 93% off of previous best)
A2. Totally forgot about these
B. 146 (1lb PR)
C. 8:51.4 (about 5 seconds slower than my best)
there are a number of people I know should have posted here but have not…
especially someone who backsquatted 200lbs yesterday!
she squatted 165lbs and then thought that was good enough for the day, but I wasn’t having it!
Misty: nope, keep going (and I put 185lbs on the bar)
athleteX: ok I did it, now can I stop?
Misty: nope, we will do one more (so I put 195lbs on the bar)
athleteX: ok, I did that, now im done
Misty: you cannot stop at 195lbs you have to at least try 200lbs
athleteX: ok but then can i be done
Misty: sure
*squat 200lbs*
🙂
I’d also like to mention that Bonnie, Elizabeth, Kara, Annette and Sachin all got PRs today too!
Max Effort Misty Mondays are Magical
Inner monologue of athlete X: “Misty sure is bossy, and she can’t be serious”. But you were serious and you are bossy, and I appreciate it very much!!!
A. 185lb BS. 10lbs less than my previous max last August. Tried for 200lbs and didn’t have it in me.
B. 101lb Press. 1lb PR!
C. 8:55 row, last time I rowed a 2K it was 10min and change. Can’t believe I’m saying this, but really enjoyed the longer distance rowing. It’s fun to get into a good rhythm and just row.
That’s only about 5% off of your max. Not bad at all.
I agree about the longer distance rowing.
Great work guys!!