Check out our boy Griff reppin’ out the OHS at The Gauntlet from a few weeks back. He’ll be competing at a similar competition in LA on January 28 & 29. This photo comes courtesy of CrossFit.com from yesterday’s post.
Workout of the Day
2-2-2-2-2-2-2-2-2 (60sec Rest)
Then, after 5 minutes rest…
30/30’s of Mountain Climbers & Frog Hops
We have only recently introduced the bench press into our routine here at CrossFit Costa Mesa, but I am already noticing big improvements in our crowds lifts. It’s important to work this pressing motion into the routine as much as the constantly varied program will allow.
Here are a few quick tips to help you get the most out of the bench press:
1. Pinch your shoulder blades together as you setup for the lift. This creates a nice foundation for you to push against as you lower and rise the weight.
2. Drive your heals into the floor, while trying to push your body “up” the bench, or towards the rack. This helps create stability in the core/trunk which will translate to greater lifts.
3. Do not bounce the bar off your chest, lest you want shoulder surgery in the not so distant future.
Interesting Fact: The NFL combine includes a max rep bench test at 225 lbs., Justin Ernest set the record in 1999 with 51 reps and hasn’t been broken since.