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Sunday, October 13th, 2013 - Bench Press
Posted: 13 October 2013 04:51 PM   [ Ignore ]   [ # 16 ]
Puppy Dawg
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Deadlift 3-3-3-3-3 reps
185, 205, 225, 245, 265

$ out
leg extension 3 sets
50, 40, 30, 20, 10 to failure each set

3 sets
dumbbell press
kettle bell swings
tricep rope pull downs

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Ah, this thing called intelligence, what is that?

Coach says it’s okay to bleed from the ears.  (Reggie Ray)

M/46/5’11”/220

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Posted: 14 October 2013 03:04 AM   [ Ignore ]   [ # 17 ]
Top Dawg
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Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

155-165-175-185-185-185-185-185-185-185

I was considering going heavier but I don’t have a spotter so I decided against it.

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M/33/5’11”/245#

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Posted: 14 October 2013 05:23 AM   [ Ignore ]   [ # 18 ]
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Sunday 131013

Run 2.0 mi. 16:03 min.

XFit - Pack “Cindy” - Max sets in 20 min.
  3 pull-up
  6 push-up
  9 squat

14 sets + 3 pull-up.

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 14 October 2013 09:38 AM   [ Ignore ]   [ # 19 ]
Big Dawg
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SATURDAY 131005

“Dragon”

Pack
For time:
Run 2 miles
4 minutes to find 4 rep max Deadlift
Run 2 miles
4 minutes to find 4 rep max Push jerk

First run:  20:21.83
Deadlift:  240lbs x 8 (This is all the weight I own.  According to the “wt. x reps x .0333 + wt.= 1RM” formula, if I calculate that up to a 1RM and back down to a 4RM, that’s like supposed to be like 265lbs x 4)
Second run:  22:11.56
Push jerk:  145lbs x 4

Not sure what the best strategy is on finding these maxes.  I took a gamble and rested for most of the four minutes and made a single attempt at the end of the period.  PRs on both weight events.

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 14 October 2013 10:02 AM   [ Ignore ]   [ # 20 ]
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AtomicDawg - 14 October 2013 09:38 AM

SATURDAY 131005

“Dragon”

Pack
For time:
Run 2 miles
4 minutes to find 4 rep max Deadlift
Run 2 miles
4 minutes to find 4 rep max Push jerk

First run:  20:21.83
Deadlift:  240lbs x 8 (This is all the weight I own.  According to the “wt. x reps x .0333 + wt.= 1RM” formula, if I calculate that up to a 1RM and back down to a 4RM, that’s like supposed to be like 265lbs x 4)
Second run:  22:11.56
Push jerk:  145lbs x 4

Not sure what the best strategy is on finding these maxes.  I took a gamble and rested for most of the four minutes and made a single attempt at the end of the period.  PRs on both weight events.

Those percentages rarely apply to athletes.

A better way is to keep lifting more weight until you can do 4 reps but not 5 while maintaining “acceptable” mechanics.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 14 October 2013 10:15 AM   [ Ignore ]   [ # 21 ]
Big Dawg
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Metric - 14 October 2013 10:02 AM
AtomicDawg - 14 October 2013 09:38 AM

SATURDAY 131005

“Dragon”

Pack
For time:
Run 2 miles
4 minutes to find 4 rep max Deadlift
Run 2 miles
4 minutes to find 4 rep max Push jerk

First run:  20:21.83
Deadlift:  240lbs x 8 (This is all the weight I own.  According to the “wt. x reps x .0333 + wt.= 1RM” formula, if I calculate that up to a 1RM and back down to a 4RM, that’s like supposed to be like 265lbs x 4)
Second run:  22:11.56
Push jerk:  145lbs x 4

Not sure what the best strategy is on finding these maxes.  I took a gamble and rested for most of the four minutes and made a single attempt at the end of the period.  PRs on both weight events.

Those percentages rarely apply to athletes.

A better way is to keep lifting more weight until you can do 4 reps but not 5 while maintaining “acceptable” mechanics.

Thanks for the reply.

Do you mind elaborating on your comment about percentages?

Re: finding a max: Can you give me an example?  Does what you said apply to a timed “find a max”?  Even a timed “fix a max” right after running 2 miles?  Given the parameters around the running and the four minutes, I think I’d have difficulty getting in more than two serious attempts, since I’d have to rest between those two attempts.

I really hate that HQ quit posting WOD demo videos.  grin

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 14 October 2013 10:21 AM   [ Ignore ]   [ # 22 ]
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Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
95-115-135-155-175-175(F)-165-165-165-165

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M / 56 / 5’ 7” / 180 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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Posted: 14 October 2013 11:03 AM   [ Ignore ]   [ # 23 ]
Big Dawg
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Friday, 11 Oct 2013

“Cindy” - pack scale
Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

7 rounds + 5 pull-ups

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M/38/5’10”/180lb
Habakkuk 3:19

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Posted: 14 October 2013 11:09 AM   [ Ignore ]   [ # 24 ]
Top Dawg
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Mike D - 14 October 2013 03:04 AM

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

155-165-175-185-185-185-185-185-185-185

I was considering going heavier but I don’t have a spotter so I decided against it.

Good numbers Mike. Keeping safety a priority, Excellent judgment call. Well done. wink

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 14 October 2013 11:23 AM   [ Ignore ]   [ # 25 ]
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9 mile mountain trail run:  1:36

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Posted: 14 October 2013 12:41 PM   [ Ignore ]   [ # 26 ]
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SUNDAY 131013

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

185-190-195-200-210-225-235-240f-205-205

pretty close to having 240.. but it was not meant to be.

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38/M/6’2”/200

180 - 2009/10/31

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Posted: 14 October 2013 01:00 PM   [ Ignore ]   [ # 27 ]
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Johnny Applesauce - 14 October 2013 12:41 PM

SUNDAY 131013

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

185-190-195-200-210-225-235-240f-205-205

pretty close to having 240.. but it was not meant to be.

Great numbers Johnny ! Well done.

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 14 October 2013 01:10 PM   [ Ignore ]   [ # 28 ]
Big Dawg
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Bench Press 10x2, with 60 sec rest between sets.

185, 185, 205, 205, 215, 215, 215, 215, 215, 215

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M/34/5’ 10”/182#

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Posted: 14 October 2013 01:28 PM   [ Ignore ]   [ # 29 ]
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AtomicDawg - 14 October 2013 10:15 AM
Metric - 14 October 2013 10:02 AM
AtomicDawg - 14 October 2013 09:38 AM

Deadlift:  240lbs x 8 (This is all the weight I own.  According to the “wt. x reps x .0333 + wt.= 1RM” formula, if I calculate that up to a 1RM and back down to a 4RM, that’s like supposed to be like 265lbs x 4)
Second run:  22:11.56
Push jerk:  145lbs x 4

Not sure what the best strategy is on finding these maxes.  I took a gamble and rested for most of the four minutes and made a single attempt at the end of the period.  PRs on both weight events.

Those percentages rarely apply to athletes.

A better way is to keep lifting more weight until you can do 4 reps but not 5 while maintaining “acceptable” mechanics.

Thanks for the reply.

Do you mind elaborating on your comment about percentages?

Re: finding a max: Can you give me an example?  Does what you said apply to a timed “find a max”?  Even a timed “fix a max” right after running 2 miles?  Given the parameters around the running and the four minutes, I think I’d have difficulty getting in more than two serious attempts, since I’d have to rest between those two attempts.

I really hate that HQ quit posting WOD demo videos.  grin

That was supposed to be “Those percentages rarely apply to all athletes.”
I used to buy into the thinking that you could apply a formula to determine the weight or reps based on a known lift, but as I managed lifters in powerlifting competitions it became obvious that rep/weight profiles varied with almost every lifter. The best predictor was someone who watched a previous lift and knew how the athlete’s strength curve stacked up. And could take into account the personality of the lifter. Some lifters rose to a challenge and would grind through a lift, others wouldn’t even try if the weight didn’t feel achievable.
And there’s the phenomenon of CrossFit training compressing the top end of that curve. The better a Crossfitter is, the more reps they’ll get with a higher percentage of their 1RM. So the type of training comes into it too.

In 4 minutes you’re only going to get 2 or maybe 3 tries at a max so what you’re really talking about is a max when you’ve just run 4 miles, basically a guess based on past experience and a couple of goes to verify or exceed your guess.

If you don’t have past experience to go on a formula is as good a starting point as any, but it’s more that you take this as a data point for that WOD and use that as the basis to plan your attempts the next time out.

There’s no one right way to approach it, but I have a problem with people predicting performance based on formulae is all.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 14 October 2013 07:53 PM   [ Ignore ]   [ # 30 ]
Hound
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131013

Resting 60 sec. between sets:
Bench Press 2-2-2-2-2-2-2-2-2-2

Subbed: Floor presses with DB’s (weight listed is both ‘bells combined).

70-80-90-100-110-120-125,125(F)-122.5(F),122.5(F)-120-120

As luck would have it, I sold my bench and rack yesterday. I haven’t done a bench press with dumbbells in years, and I had never done floor presses before. So today was interesting and different.

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“Strength does not come from physical capacity. It comes from an indomitable will.”  -Gandhi

M/42/5’9”/157#
CF birthday: 5/14/13

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