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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 05-18-2009, 10:36 AM   #1
Warren C Ellison
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2 ?'s about Today's WOD

1. We only have one bench press bench and it's usually crowed. Will a dumbell bench press work as well, if so how do you scale the weight or do you use bodyweight on dumbell as well?

Find this thread about dumbells so I understand they aren't as effect:
http://board.crossfit.com/showthread.php?t=36118&page=2 (w/f/s)

Trying to get better at searching.

2. If DB bench press isn't a good alternative, i'll just wait in line. Here's my second problem, I can only bench my BW about 9 times. What's a good scale? Change my weight or just do them in chunks.
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Old 05-18-2009, 10:43 AM   #2
Paul Sousa
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Re: 2 ?'s about Today's WOD

I would try doing them in chunks if you can. Looking at the main page comments alot of people are finishing in the 30+ minute range. If you factor a conservative 15 minutes for the rowing that woudl leave you 15+ to battle through all those reps.

And the first thing I thought of when I saw this was the scheduling couldn't be worse for those of us at globos. Bench on a Monday? Doesn't HQ know Monday is universally known as chesticle day?
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Old 05-18-2009, 10:58 AM   #3
Shane Skowron
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Re: 2 ?'s about Today's WOD

Use dumbbells. Better than waiting in line.

If you can only do BW 9x that's about what the average CFer does anyway.
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Old 05-18-2009, 11:03 AM   #4
Paul Sousa
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Re: 2 ?'s about Today's WOD

I also don't know of an exact science for converting your bench into DBs, but for me at 195 I would probably use 75lb DBs if I didn't have access to a bench. Not sure if that helps at all.
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Old 05-18-2009, 11:17 AM   #5
Warren C Ellison
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Re: 2 ?'s about Today's WOD

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Originally Posted by Paul Sousa View Post
And the first thing I thought of when I saw this was the scheduling couldn't be worse for those of us at globos. Bench on a Monday? Doesn't HQ know Monday is universally known as chesticle day?
So True.

Thanks for input on the scale of DB's. I hope there is an agreed upon scale. I weigh 180lbs.
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Old 05-18-2009, 11:35 AM   #6
David Boyle
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Re: 2 ?'s about Today's WOD

Yea I had to hit up this wod in the globo on base. Luckily I showed up at 0700 and the gym was almost close to empty.

29:36...broken up of course on the bench press.

Used 195 w/ 190 bw.
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Old 05-18-2009, 11:56 AM   #7
Paul Sousa
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Re: 2 ?'s about Today's WOD

I think a set in stone scaling for DBs will be tough since they are so different than a barbell bench press. If you don't press with DBs very often the stability piece of it can force you to go pretty light. At 180lbs I would guess you coudl do 65lb or 70lb DBs.
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Old 05-18-2009, 12:03 PM   #8
Warren C Ellison
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Re: 2 ?'s about Today's WOD

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Originally Posted by Paul Sousa View Post
At 180lbs I would guess you coudl do 65lb or 70lb DBs.
I was thinking around 60lb would be good. Thanks Paul for your help.
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Old 05-18-2009, 07:20 PM   #9
Peter Williams
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Re: 2 ?'s about Today's WOD

To convert DB to the same lift with a BB, add 25%. So, to convert back the other way, divide by 1.25 (or multiply by 0.8).

For example, if you want to do a 150-lb barbell bench press but can't get on the bench at your gym to do it, use 2 60-lb DB's as a substitute.

I was actually able to do this workout on a Monday after work at my gym this afternoon - but was ready to use DB's if necessary.
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Old 05-19-2009, 05:23 AM   #10
Warren C Ellison
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Re: 2 ?'s about Today's WOD

[quote=Peter Williams;591141]To convert DB to the same lift with a BB, add 25%. So, to convert back the other way, divide by 1.25 (or multiply by 0.8).
QUOTE]

That's what I was looking for...thanks Peter.
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