Thursday, Jan. 5

Bench Press Day! I'm very excited for this lift. It doesn't show up a lot in our program, but it's a great upper body strengthening tool. Check out the video below about proper bench technique from the Westside Barbell crew (these guys know strength training). If you don't want to take advice from a 163 lb. girl who can bench 530 lbs. then I don't think you really want to get stronger. This is just the preview for the full video in the CrossFit Journal, which is a great resource and is only $25 a year for a subscription. Lots of great videos and articles there that can help you improve. Also, make sure you take note that they talk a lot about the set up and shoulder position. This will not only make you a more efficient lifter, but will prevent injury as well. Crazy, right? Being in a good position is safe and effective. Never heard that before.

Workout for Thursday, Jan. 5

Warmup Jump Rope 2 Min. 3 Rounds 10 Pushups 10 Situps 10 Box Dips

Strength Bench Press 3-3-3-3-3

WOD 10 Min AMRAP 10 Kettlebell Swings 20 Overhead Walking Lunge (45/25) 30 Double Unders