“Just what The Doctor Ordered”

Strength

Bench Press  1 – 10 – 1 – 20 – 1 – 30


Conditioning

3 Rounds For Time:

  • 10 Burpees
  • 20 Double-Unders
  • 250m Row


Post results to comments.


Fjord
Johnny Fjord is captured above during a Bench Press Strength WOD (workout of the day).

In CrossFit, we bench press for strength, so you will see us utilize the "power lifting method".  We keep our heels on the ground, hips on the bench and maintain our lumbar curve as we push through the kinetic chain.  The bar touches our chest and we extend our arms at full extension at the top of each movement.


43 Responses to ““Just what The Doctor Ordered””

  1. Bullhorn

    well i suck at heavy bench, good met-con though.
    205-155-225m-135-215m-115
    6:33

  2. Jen C

    65-55-100-55-106(PR)-50
    7:44
    First time doing bench press since high school, so it has been a looooong time. Rosie, it was great partnering with you! G, thanks for the push to do more weight…I think it’s a good start!

  3. Gatekeeper < -III-------III-

    What: Hammer and Chisel
    Needed: Media Team Volunteers
    When: November 6. 2010
    Where: ACF reactor box
    Requirement: Your time and commitment (equipment would be nice too. Does not have to be fancy)
    Contact: Gatekeeper dennis.aganon@gmail.com cell-281.733.1068
    Please respond ASAP. Thank you!

  4. Gatekeeper < -III-------III-

    What: Hammer and Chisel
    Needed: Media Team Volunteers
    When: November 6. 2010
    Where: ACF reactor box
    Requirement: Your time and commitment (equipment would be nice too. Does not have to be fancy)
    Contact: Gatekeeper dennis.aganon@gmail.com cell-281.733.1068
    Please respond ASAP. Thank you!

  5. Silverback

    I also need about 4 more volunteers to help with the Spectator Competition events which will be part of our Hammer and Chisel extravaganza. So far, I have Dub, JP and myself. My email/cell: spatenaude@hornsolutions.net/281-222-6928. I’ll make it worth your while to help me out…

  6. Billdozer

    I only did the metcon today
    5:21(RX) Lost by 3 seconds to Todd due to the jump rope getting caught in the bottom of my shoe, he still went pretty fast though.

  7. Toddzilla

    245(pr)-185-255(m)-155(19)-225-125(29)
    5:18 rx
    I was able to capitalize (and able to talk a little mid-WOD smack) on Billcat’s one minor double-under mishap, which was all i needed, baby. 😉 Good push, Billy. Always fun working out next to you.
    Good work everyone.

  8. Rosie

    65-55-75-50-85(M)-45(15)
    9:00 (LJ)
    Jen, GREAT Job on the bench today!:)

  9. MARLON

    135-95-135-85-135-75
    First time doing bench press. Need a lot of work.
    5:51 (LJ)

  10. Easy Rider (aka Robert Hammond)

    225-185-250M-135-235PR-115(25)
    11:11 (RX) Three words….Double-unders me sucky. Slowest time of the day thus far by over a minute (what the heck.. somebody has to be the slowest..you’re welcome).
    Important observation… it takes more work to miss a double under three times and then hit it than it does to get it the first try.
    Nice benching with Handsome Rob and Eli.

  11. Ace

    Silverback – I’ll help out with the spectator stuff.
    This WOD was made for me… It was supposed to be my day off but I can’t let Wolverine show me up on bench press… lol… See ya’ll this evening.

  12. dianna

    115-85-120-80-122-75(29)
    my right arm got stoopid and racked the bar before extension!
    way to push yourself, Ivannah!
    Aida I kept up w you on the first 5 burpees and then it was dead woman walking.
    9:09
    thanks, G for helping me clear my head when things got blurry.

  13. Gatekeeper < -III-------III-

    What: Hammer and Chisel
    Needed: Media Team Volunteers
    When: November 6. 2010
    Where: ACF reactor box
    Requirement: Your time and commitment (equipment would be nice too. Does not have to be fancy)
    Contact: Gatekeeper dennis.aganon@gmail.com cell-281.733.1068
    Please respond ASAP. Thank you!

  14. Easy Rider (aka Robert Hammond)

    Silverback, I will volunteer.

  15. ZEN Jen (Jen M.)

    Not a good day for me. No PR today:(
    55-75m-50-75m-70.5-45(27)
    Had fun sharing the bar with the girls!
    8:24(LJ) Thanks Hernan, Todd, TC and others for cheering me on.
    HERNAN – thanks for the pointers on rowing!
    Thanks G!

  16. valentin (aka V.T)

    225-185-245-135-225-125
    7:38(PJ)
    great work everyone from 8:30.

  17. Johnny

    225 – 185 – 235 – 155 – 235 – 115
    8:15 (rx). Not so good on DU’s. Cal keeps steeling my jumprope!!!!

  18. TC

    Silverback I will help!
    285-205-315(M)-155-305(M)-135(24M)
    I should had done 315 first!!!
    One day i will get double unders, one day!!!
    7.28Rx

  19. Agent Orange (J. Dolenga)

    225-185-240(PR)-155-230-115(25)
    8:40 (paralettes). I’ve completely unlearned the Double Under.

  20. Bobby Feiertag

    Silverback, I’ll help if still needed. Let me know.

  21. Khara

    Good to be back to the box after a month out. Thanks Holly, G, Jim and a lll the 0930 crew for the push.
    8:11 (paralettes)

  22. Jen W.

    45-45(m)-55 – 45(m)-50 -35
    12:17- WOD wasn’t the best but I need to start somewhere. Never really cared to work on my upper body strength before coming to atomic crossfit. Thanks to everyone who pushed me today.

  23. WOLVERINE

    275-215-295-185-305(m)-135 6:06(pj) Congrats on the MU Call!Good working w/ Ace and Kyle.Reached 4 spastic ass double unders after. I can volunter for wherever needed at ACF H and C.

  24. Freakin' PR

    115-90-117(PR)-80-118.5(m)-75(19)
    Great sharing the bench with Dianna and Ivanna!
    Failed miserably on the set of 30. It was still not a bad day!
    6:45 on the metcon…

  25. Taz

    85-70-90-65-95(m)-50(29)
    10:23 Rx Actually it was 10:19 when I yelled time but when I looked at the monitor,’twas shy of 5 m so cranked it one last time. My very first RX. Yey! Thanks for pointing that out to me Hernan. Way to go ladies and Leslie, you’re funny.

  26. Bullhorn

    Thanks Pat, and johnny you have to get to the box earlier.

  27. sharon

    70-65-75-55-85-45
    Did 1RM 90# after the set of 30
    10:15 rx – finally was able to get some DU’s strung together. 10 consecutive DU is a huge milestone for me. I think the DU’s finally clicked with me!!
    Good work 6:00 ladies, thanks Abbye and Nisha for doing the Metcon with me a second time.
    Good work Jenn – stick with it – it will get easier.

  28. Alice S.

    Bench press is really really hard for me….did better than the very first time I did it….I think… Good job to Kate, Lisa, Shelly, Lauren and Audry!!!
    Thanks G!!!! Nice seeing you Coach Jim!!!
    Good to see that many crossfitters this morning!!! Thanks for all the push!!

  29. Abbye Mac

    I got my first kipping pull-up!! SO FREAKING PUMPED!! Thanks TC for teaching me!
    70-60(10x)-95(couldn’t complete)-65(17x)—45(30x)…blah, first time on bench press…went too heavy and burned out!
    Completed the WOD two times 7:31 and 7:46
    Thanks for being crazy with me Nisha!
    Go Vols!

  30. Nisha

    85-75-90-55-95(m)-50
    8:17 and 9:42
    Didn’t PR today but was first time doing 20 and 30 sets on the Bench so happy with that..MetCon went okay until Rocky Top came up with the brilliant idea of doing it for a second time just for the fun of it…still have a headache from that 🙂
    Good job on the consecutive DUs Sharon 🙂

  31. Ace

    Piss poor showing on my part tonight… I’m going to chalk it up to fatigue since this was day 3 in a row and I’m only used to doing two in a row.
    Metcon = 6:46(rx)

  32. G

    Good job on your baseline WOD tonight Bernard!
    Welcome on your first WOD Boudreau!
    Welcome back Khara!
    Red Byron, we have more new jump ropes !
    Good to see Wingman back in action and CONGRATS to you and your new bride from this weekend!
    Good to see Marlon and Handsome Rob back in action.
    MILESTONES:
    Cal (Bullhorn) = 1st Muscle-Up tonight and followed by 3 consecutive Muscle-Ups
    Abbye = first Kipping Pull-Up
    Awesome PR on the bench guys!

  33. G

    Abbreviated WOD
    BP 1 – 10 – 1 – 20:
    110 – 95 – 105 – 75
    Thanks for spotting Cal, Young Blood and Steve W.

  34. H the B

    6:12 rx on metcon
    135-135(7)-145-105-155pr-75
    Thanks for the help keeping me moving Todd and coach Jim

  35. Dar

    In the few months that I’ve been at ACF, I’ve seen quite a few ladies work very hard to reach some milestones. You have all rocked it lately and I’m sooo happy for you.
    Congratulations ladies!!!

  36. Steve

    Bench Press 155 – 135 – 175 (PR) – 105 – 175 attempt – 85
    8:59 – did jumps instead of double-unders; need to learn how to do these!
    Appreciated the push from Scott and Jim on bench presses. Great workout – a couple of glasses of wine are making me ready to go again!

  37. Keith Fogle

    215-135-225-115-230(m)-95
    Metcon 8:22 (pj)
    Fun WOD!!