More benching?!

Jo K

David K

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WOD

board bench press 3x5

then

tabata hand-release pushups
tabata situps
bottom-to-bottom tabata squats

Rest 1 minute between each tabata interval. Post bench and each tabata score to whiteboard.

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Strength & Barbells: The Foundations of Fitness - Starting Strength

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Floor Press

The floor press started before the bench press! The bench press was invented during the mid 19th century, but before that athletes would floor press for strength in this range of motion.

1) Dumbbell Floor Press

Benching pressing with dumbbells but the lifter should be lying on the floor rather than on a bench while pressing the dumbbells) To perform this movement, lay on the floor, have a partner hand you two dumbbells, then bring the dumbbells down until your elbows hit the floor and then press the dumbbells to lockout.

2) Barbell Floor Press

Get under the bar with your shoulder blades together and shrugged into your traps. Tuck the elbows and unrack the weight. Lower the weight until your triceps hit the floor. Pause for a split second, then press the weight back up in a straight line.

FLOOR PRESS STYLE 1: Legs straight

overstockhealth.com

When you floor press with your legs straight in front, you will be able to floor press WAY LESS weight than what you would be able to bench press. When you floor press with your legs straight you will be able to attain additional power, which the flat bench press alone cannot provide.

FLOOR PRESS STYLE 2: Arched back

John, FCF 1.0

The second style of floor pressing is lying on floor with your knees bent. By keeping your knees bent, the floor press then becomes more like a "decline bench press," depending on how much the bencher arches.

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WOD

floor press 5-5-5

bottom-to-bottom tabata squats

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Do you prefer pressing on your back (bench press, floor press) or standing (press, push press, push jerk)?

Going overhead

The CrossFit Journal:
Shoulder Press, Push Press, Push Jerk - The Overhead Lifts [pdf]

WOD

B2B tabata squats

press 1-1-1-1-1
push press 3-3-3-3-3
push jerk 5-5-5-5-5

The weight for each exercise should be similar, if not slightly heavier.

Happy Thanksgiving

Happy Thanksgiving! Normally someone would advise to make your holiday "healthy", but I'm sure you all will make smarter, more intelligent choices this year. Make sure that you don't overeat- and get your workout on Friday evening at 5pm or 7pm. We also have our Saturday morning WOD @ 11am.

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WOD

Your choice!

for reps:
Bottom-to-bottom Tabata Squats

(need a tabata timer? CLICK HERE!)

OR

for time:
100 burpees

FINISHER

Go outside and play!

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I am thankful for my health, my mom, dad, sisters, brother, uncle, and the rest of my familty, CrossFit, barbells + bumps, kbs, butterfly kips, heavy deadlifts, a 26 rd CINDY, the oly lifts, HSPU, muscle-ups,

I'm also very thankful for Sheena, Tony, Adrian & Tammy, Boo Boo, Nate & Elizabeth, Mikey, Brady, Jason M., Marc-James, Dwinson, Adrian D., Max, Paolo, Andrew V., Andrew T. aka Tita, Crystal, Eggie, Katie, Jason A., Mark, EJ, Ann Marie, Sharla, Theresa, Gough, Woo, Cedric, Brian, Kiley, John, Mike S., Marc Sense, Shannon, Connor, Ruth, Eric, Mary, Jason T., Sara, Thomas, Faye, Laurel, Chris H., Jake, Todd, Grace, Ashley, Jenelle, Margaret, Danielle, Michelle, Erica, Mary, Genevieve, Hessan, Ruth, Shannon, Morgan, Justin, Junior, Nicole, Karen, Samuel, Elijah, Jamie, Jeff, Tina, Krista, Don, Michael, Nancy, Morgan G., Julie, Heather, Maureen, Emily & Brian, Erin, Chad, Lora, Veronica, Gary, Steve, Jodi, Chantel, Cory (RIP), Randy, Stewart, Nicole S., Heidi, Justin, Joe, Rachel, Willie, Chester, Julie, Erica U., Teddy, BJ, Mike W., Alvin, Evan, Steve, JT, Cory, Robbie, RJ, Sohel, John O. (1), John O. (2), Denise, Trey, Paul, Sean,  Janine, Dan, Arthur, ZT, Steven, Sean, Lisa, Linda, Dorian, Garry, Nicole, Chris, Whitney, Colin, Eric, Reginald, Arthur A., Gerson, Albert, Whitney, Kelley, Melanie, Hoy, Roger, Sean, Troy, Emil, Laarni, Eric M., Michael D., Justinian, Bridget & Godfrey, Rozano, Narin, Lelani, Joseph, Tony I., Angel, Kim, Melissa, Ricardo, Erika, Jeanelle, Plinette, Mikey V. (2), Brian, Pamela, Laura, Al, Joe, Renae, Thalia, Aneesh, Teddy L., Robert V., Colin, Christine, Dillon, Samantha, Leo, Eric T., Andrea, Joanne, Celine, Johnnie, Ryan, Coy, Heather M., Jason N., Eileen, Sean, Fran, Andy, Matt, Scott, Jesse, Abi, Charles, Glen, Ron, Allen, Arvin,  John, Dan & Leilani, Gabe, Janice & Kimo, Jordan, Skip, Matt, Benji, Lisa, Nick, Adam, Dan, Amy, Ray, Kurtis & Laurie, Nadia & Eric, Tom & Michelle, my fellow CF Affiliates, Coach Glassman, Robb & Nicki, Craig & Christina, Coach Dave & Nancy, Mr. Griffith, Mr. Eathorne, Ms. Champine, Mr. Peck, Mr. Vaughn, Kristy, Chris Ebert (RIP), Mr. Freeman, and anyone else I may have missed...

Thank you for getting us to where we are today.

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AOD:

Thanksgiving Turkey Leftover Recipes - MDA

Tuesday's Workout

We ran through the CF Warmup 2-3 times and then played with some tabata intervals! Fun times- the squats murdered my legs!

Tabata:
- B2B Squats
- Pushups
- KB Swings
- Burpees

Total of the lowest reps in each exercise interval was our score.

Adrian 32
Andrew 41
Elizabeth 27
Nate 29
Tammy 32