Monday 100614

Ricky Frausto Filed Under:

WOD
Bench Press 3RM

Find your 3 rep max bench press

Post weight to comments/LogWod.

CrossFit Games competitors:
Power Clean 6x2 @ 88%
followed by,
CrossFit Football Daily WOD 6.12.10











Tyler A. and Bob S. sweating through some box jumps.

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There are still 6 spots left for the 3:30PM strength class ($120) and only one spot left for the 7:30PM strength class ($150). If you are interested, I would encourage you to sign up by Wednesday to receive the early bird discount.

It's a great way to get stronger and learn the movements so you don't feel like you are learning them all over again every time they show up in the WOD.

6 Responses to "Monday 100614"

1. BC Says: http://crossfitomaha.blogspot.com/2010/06/monday-100614.html?showComment=1276534854720#c6210152363373829358'> June 14, 2010 at 12:00 PM
2. Ricky's strength class is definitely worth the time, esp for anyone who feels they just aren't "strong enough." When I started 5 weeks ago, I was squatting 203# in 3 sets of 5, and my 1RM was 264#. Tonight I'll be squatting 260# for 3 sets of 5 - I've shattered my old 1RM! I have similar improvements for deadlift and power clean. I haven't done a metcon in probably 3 weeks - which has helped with my overall strength gains - so I don't know exactly how much improvement I'll have there, but I know it will be substantial. Again it's definitely worth your time and worth sacrificing a few metcons.
3. Addi Says: http://crossfitomaha.blogspot.com/2010/06/monday-100614.html?showComment=1276545726969#c5807034797659772782'> June 14, 2010 at 3:02 PM
4. I was jealous of the cool kids on the bench press today, but I like power cleans almost as much... or at least that's what I kept telling myself...
   
   6x2 @ 147 (88%) - these felt good - just heavy enough that I had to work hard to keep my form decent.
   
   AMRAP DB thrusters and row - 4 rounds, 7 thrusters
   Thrusters weren't as bad as I thought, but the row as worse, so it all evens out.
   
   After my embarrassing number of tantrums last week, I'm working hard to trick myself into at least pretending to have a good attitude. So far, so good. True test will be tomorrow when I have to run. Boo.
5. paul Says: http://crossfitomaha.blogspot.com/2010/06/monday-100614.html?showComment=1276553996798#c6128569739519725788'> June 14, 2010 at 5:19 PM
6. did press 5RM today. 115. Not what I was hoping for, but my left shoulder didn't like the bottom of the movement at all. started to do a metcon, but my shoulders were too fried for muscle-ups and hang squat snatches.
7. Anonymous Says: http://crossfitomaha.blogspot.com/2010/06/monday-100614.html?showComment=1276565008684#c7916973774399549962'> June 14, 2010 at 8:23 PM
8. Clean and Jerk Day...
   Felt good today for some reason
   
   Clean and Jerk (90-95%)
   - 154, 198 - Doubles
   220, 240, 248, 255X2X1 - All felt easy considering my current max is only 265
   Front Squat (RSP) 2X3 @ 95% (265)
   - First set got all three in a row and that upped my max to 288 from 275 so I'm happy and still have a month until the meet... :)
   GH Raises 3X12
   Face Pulls 3X15
   
   Quick Metcon...
   1 Rope Climb (Seated)(About 12 ft)
   25 Unbroken DU's
   5 Rounds... Not timed
   
   Secondary strength work and a metcon tomorrow ...
9. Kat Says: http://crossfitomaha.blogspot.com/2010/06/monday-100614.html?showComment=1276616892188#c8547154049274798484'> June 15, 2010 at 10:48 AM
10. I did the xfit football wod. I did 4 rounds + 15 thrusters + 53 meters on the rower.
    
    I went to big iron gym after work to do benchpress.
    
    I got #135 x 3.
11. Shelley Says: http://crossfitomaha.blogspot.com/2010/06/monday-100614.html?showComment=1276623410666#c1819223864663546718'> June 15, 2010 at 12:36 PM
12. Did strength class:
    
    223# 3x5 back squat; these feel pretty good as long as I keep my chest up; still need to work on driving knees out
    
    74# press didn't happen for even one set of 5 so dropped to 64# for 2x5; these feel awkward (technique is nowhere near where it should be)
    
    129# 3x5 power cleans; these were hit and miss; some felt right, others not so much. I missed a couple so will stay with this weight next time.