I went over to Kevin’s tonight to do some bench pressing. With CrossFitters it always turns into more than planned. I wanted to do a 5×5 on the bench and ended up doing:
- 10 @ 135#
- 5 @ 155#
- 5 @ 175#
- 5 @ 185#
- 5 @ 195#
- 3 @ 205#
A week and a half ago I set my 1RM PR of 215# after not having benched in 5 years. Today I put up 205# three times!
We started screwing around with some of the other stuff Kevin had in his garage. I’ve wanted to go for a max height box jump for quite some time now and never did it. He has a 30″ box and just built some platforms for box squats and deficit deadlifts, so we stacked them up and it came out to 44″. I couldn’t get myself to even attempt it so we started with the 34″. I’ve done 32″ an Survival Fitness so that wasn’t a big deal, but helped to build confidence. Swapped boxes to get up to 40″ and got up there without much trouble. Finally got to the 44″ which wasn’t bad either. We couldn’t stand all the way up though because the garage isn’t high enough.
So of course we had to throw a WOD together! We only used the 40″ height though, which is plenty high enough for reps.
- 4 Box Jumps (40″)
- 5 Burpees
- 6 GHD Sit-ups
I got through exactly 5 rounds. The box jumps get a little scary towards the end as you get tired.
After resting a bit, I jumped on his rings and knocked out a strict muscle-up like it was nothing. No idea where that came from but it was the first time I’ve ever done a strict one! I tried a couple more times and couldn’t get it again. Not even sure how the first one happened after doing ring dips this morning.
Epic night for a garage WOD!