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A weight bench is a valuable piece of gym equipment to have if strength training is a priority in your fitness life. You don’t have to just use it for the bench press, either. Weight benches can be used for a variety of exercises including sit-ups, crunches, leg lifts, and other movements that you would use your favorite barbells and dumbbells for. Flat utility benches may have one long back pad for you to lie on, while adjustable benches allow you to adjust the back pad (and sometimes the seat pad) to multiple angles.

If you’re reading this article, you’re likely looking for recommendations on the best weight benches to buy, and we’ve got you covered. We’ve found what we feel are the best of the best, and cover why they would be such great choices to add to your personal weight room. We cover the good and bad with all the options shared here so you have the best knowledge possible when making the final selection.

Our Top Picks for the Best Weight Benches

• Best Weight Bench for Home Gym Overall: REP Fitness AB-5200
• Best Foldable Weight Bench: PRx Profile Flat Folding Bench
• Best Adjustable Weight Bench: Rogue Adjustable Bench 3.0
• Best Weight Bench With Leg Extension: Force USA MyBench
• Best Cheap Weight Bench: GRIND Fitness Flat Bench
• Best Weight Bench on Amazon: FLYBIRD Adjustable Weight Bench
• Best Weight Bench for Small Spaces: Ironmaster Super Bench PRO
• Best Weight Bench for Beginners: Titan Fitness Single Post Adjustable FID Bench
• Best Weight Bench With Rack: Rogue Combo Rack

Best Weight Bench for Home Gym Overall: REP Fitness AB-5200

REP Fitness AB-5200

• Dimensions: 17.5” H x 57.6” L x 25.8” W
• Weight capacity: 1,000 pounds
• Materials: 11-gauge steel
• Warranty: 10-year frame warranty

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Pros

• Multiple colors available
• Optional wide pad
• Three decline angles and nine incline angles
• Easy to adjust
• Can stand for vertical storage

Cons

• Does not go up to 90 degrees
• Narrow seat
• Handle has no knurling or padding

We consider the REP Fitness AB-5200 the best weight bench overall for several reasons, but the main one is that you can personalize the bench in multiple ways. For example, you can customize the color of the frame and rails (blue, metallic black, and Army green, among others) and the width of the pad you want to use. The ladder-style adjustment system makes changing positions of the angle from incline to decline very simple and fast, and the degree of each position is laser cut into the frame. You can adjust it to various angles from negative eight to 85 degrees. 

The bench is built to withstand a lot of weight and last a long time. It also meets International Powerlifting Federation (IPF) standards, so competitors can mimic benching in a meet with it. Whether you’re a beginner or an advanced trainee, if you buy this bench, it will be the only one you buy for quite some time.

RELATED: Best Home Gym Equipment

Best Foldable Weight Bench: PRx Profile Flat Folding Bench

PRx Profile Flat Folding Bench

• Dimensions: 19” H x 45” L x 12” W
• Weight capacity: 1,000 pounds
• Materials: Alloy steel, vinyl
• Warranty: Unknown

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Pros

• Folds for convenient storage
• Mounts to a wall
• Simple pull-out and fold-up method
• All mounting hardware included

Cons

• No adjustable incline
• Sharp edges
• Not the most durable vinyl

Many home gym owners have limited space, and fitness equipment that folds up and is stowable can save valuable space. The PRx Profile Flat Folding Bench is able to be mounted to a wall and folds up so it’s out of the way, giving you ample space for other exercises.

When it’s unfolded, it won’t wobble as you use it. This bench doesn’t adjust to different angles, but you can still use it for a full-body workout. For example, you can use it for flat bench presses and rest your rear leg on it during Bulgarian split squats. It has a 1,000-pound weight capacity, but the vinyl isn’t very durable. However, if you’re not trying to set world records when you train, you can feel comfortable using this bench for all of your heavy sets.

Best Adjustable Weight Bench: Rogue Adjustable Bench 3.0

Rogue Adjustable Bench 3.0

• Dimensions: 17.5” H x 52” L x 11” W
• Weight capacity: 1,000 pounds
• Materials: 11-gauge steel, vinyl cover, rubber feet
• Warranty: Limited lifetime on the frame

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Pros

• 11 pad colors available
• Upgraded version available
• Minimal pad gap between back and seat
• Stands vertically

Cons

• No decline position
• May be awkward to move
• Not all tools for assembly included

The 125-pound Rogue Adjustable Bench 3.0 can adjust up to nine different incline positions ranging from 0 to 85 degrees with three seat positions. It’s wide and sturdy, so you can max out on it or train for high reps with comfort. You can personalize it by choosing one of the 11 different colors for the pad and frame, such as red, burnt orange, or white.

The medium gloss finish gives it a commercial gym look, but it isn’t so beefy that you can’t use it in your home gym. Beginners and smaller lifters may be challenged to move it, but the wheels and pull handle make it easier to transport it around your gym when needed.

RELATED: Best Adjustable Dumbbells for Home Gyms

Best Weight Bench With Leg Extension: Force USA MyBench

Force USA MyBench

• Dimensions: 17.5” H x 61” L x 26.5” W
• Weight capacity: 705 pounds
• Materials: Steel, high-density foam padding, vinyl
• Warranty: Lifetime structure

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Pros

• Leg attachment and preacher curl attachment included
• Environment-friendly coated frame
• Long bench is great for taller users

Cons

• Low weight capacity
• Top backrest position is 80 degrees
• Narrow bench width

The obvious benefit of the Force USA MyBench is the leg attachment that allows you to perform both leg extensions and leg curls. The extra exercises that you can do make this a valuable bench. Add in that you can do bicep curls with the included preacher attachment as well, and your weight training experience can be much more enjoyable.

The bench also has transport wheels and a handle for easier moving inside and outside of a squat rack. Besides going up seven incline positions from zero to 80 degrees, it can decline as low as 15 degrees so you can perform ab exercises such as the decline sit-up.

Best Cheap Weight Bench: GRIND Fitness Flat Bench

GRIND Fitness Flat Bench

• Dimensions: 17” H x 44” L x 21” W
• Weight capacity: 610 pounds
• Materials: Steel frame, rubber on feet 
• Warranty: 30 days

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Pros

• Vinyl provides extra grip
• Budget-friendly
• Lightweight

Cons

• Very short warranty
• Low weight capacity
• No wheels or handle for transporting

The price point is the obvious benefit of the GRIND Fitness Flat Bench. At just under $100, it’s one of the most affordable benches you can find.

This fixed flat bench would be a good starting bench for new trainees or lifters working with limited budgets. The extra grip on the vinyl will help prevent you from sliding, even when you’re sweating during training. The rubber on the feet will help keep the bench in place as well.

Even though the GRIND Fitness Flat Bench doesn’t have wheels, it does have portability due to weighing only 24 pounds. It can also be used for exercises such as split squats or step-ups, so you’ll get a lot of versatility out of it.

However, it only has a 610-pound weight capacity, and that includes your body weight plus the weight you’re lifting.

RELATED: Best Resistance Bands for Building Muscle, Resistance Training, and More

Best Weight Bench on Amazon: FLYBIRD Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

• Dimensions: 18.8” H x 45.5” L x 14.2” W
• Weight capacity: 800 pounds
• Materials: Alloy steel, faux leather
• Warranty: One-year frame, 30-day pad

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Pros

• Folds for easier storage
• Adjusts to 90 degrees
• Large seat pad

Cons

• Low to the ground
• 30-day warranty on pads
• Pin-in adjustment system

Many home gym enthusiasts rely on Amazon for their workout equipment needs. If you’re putting together a list for your workout space, add the FLYBIRD Adjustable Weight Bench to it. It’s durable, and the back pad has eight total adjustable positions ranging from -30 to 90 degrees. The seat pad has three more adjustments from zero to 23 degrees.

The bench can be used for many different weightlifting exercises, including bench presses, seated overhead presses, and decline sit-ups. The high-density, two-inch padding is covered with faux leather for extra protection against cuts and damage. The bench can also be used inside a power rack or in its own space, depending on which exercises you’re performing.

Best Weight Bench for Small Spaces: Ironmaster Super Bench PRO

Ironmaster Super Bench PRO V2

• Dimensions: 17.2” H x 44” L x 12.25” W
• Weight capacity: 1,000 pounds flat, 600 pounds on angles
• Materials: Steel frame, leather cover
• Warranty: 10-year frame, one-year upholstery

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Pros

• 11 lockout positions
• Easy to move in and out of place
• Easy to assemble
• Wide base and feet

Cons

• Lower capacity on incline positions
• Pull-pin adjustment system is less secure
• Narrow back pad

People with limited space can benefit from having a smaller bench to work with. The Ironmaster Super Bench Pro is at least eight inches shorter than other options on this list, and the seat pad is detachable, saving even more space and allowing for easier storage.

This bench is also unique in that the seat has three height adjustments — 12.5, 14.5, or 23.5 inches from the floor. The highest position allows you to work on exercises such as the incline bench press, and the other options are great if you’re a taller user because you can lay more of your body on the bench itself. It can be placed in one of three tubes on the bench so you can sit at a desired height.

Other Ironmaster accessories that are sold separately, such as the dip bar handles, preacher curl, and chin-up bar (which turns the bench into a pull-up station if you turn the back pad vertically), can be attached to the bench, making this one of the most versatile benches available. This also saves you from having to buy more fitness equipment if you don’t have room for a lot of machines.

Most of the bench is also pre-assembled, so you don’t have to spend as much time putting it together, though you will have to add the feet to it. All in all, this bench is a great value for lifters of all levels of experience.

Best Weight Bench for Beginners: Titan Fitness Single Post Adjustable FID Bench

Titan Fitness Single Post Adjustable FID Bench

• Dimensions: 18.25” H x 56.75” L x 25.25” W
• Weight capacity: 1,500 pounds
• Materials: 11-gauge steel, vinyl finish on pad
• Warranty: One-year, two-year, and three-year options available for purchase

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Pros

• Very high weight capacity
• Solid steel construction
• 25 combinations of back pad and seat angles
• Rubber cover on the handle 

Cons

• Only available in one color
• Narrow seat
• The seat may rub against the back pad

The Titan Fitness Single Post Adjustable FID bench is an affordable adjustable bench with a very high weight capacity. Beginners who want to train heavy in the future should have this one high on their list of choices. It’s well constructed and will last through the toughest workouts you can put through it.

There are seven different positions for the back pad, ranging from zero to 85 degrees. The pad also has very durable vinyl upholstery to prevent rips and scratches.

The bench may be challenging to move if you have a smaller weight room. At 71 pounds, it’s a heavy piece of equipment, but the handle and wheels make it less difficult to move.

Best Weight Bench With Rack: Rogue Combo Rack

Rogue Combo Rack

• Dimensions: 17.5” H x 77.25” L x 80.25” W (rack and bench)
• Weight capacity: Unknown, but likely at least 1,000 pounds
• Materials: Seven-gauge steel, rubber feet, vinyl
• Warranty: Construction

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Pros

• All-in-one powerlifting setup
• Comes with spotter decks
• Fat Pad for maximum connection and comfort
• Uprights can be adjusted for larger lifters

Cons

• Bench does not adjust to incline or decline positions.
• Very heavy
• Big financial commitment

If you like keeping things simple, then get yourself a bench that can do it all. Rogue Fitness’ Combo Rack provides a squat rack and a weight bench so you can train two of the main powerlifting lifts (squats and bench presses) in the same space. The brand worked with the International Powerlifting Federation (IPF) to produce a competition-approved setup. It will support competition-level weights, too, thanks to the seven-gauge steel used to produce the 3×3 uprights. The height of the J-cups can be adjusted for multiple lifters as well, so athletes of all body proportions can use it.

The bench will provide maximum comfort with the Fat Pad (a super thick and wide bench pad that can promote better movement during the bench press), and it can be removed so you can squat inside the rack.

How We Chose the Best Weight Benches

The best weight benches on this list were chosen as a result of research, customer reviews, and hands-on experience. We broke down dimensions, cost, versatility, and comfort when making the final choices. All of the benches above are quality candidates to have in your home gym because we would feel comfortable having them in ours. 

What Are Some of the Benefits of a Weight Bench?

Having a weight bench can allow you to perform lying exercises without having to lie on the floor to do them. Among the most popular exercises that require a weight bench are the barbell bench press, dumbbell bench press, and lying tricep extensions. If the bench is adjustable, you can perform seated, incline, and possibly decline movements, such as the seated barbell press, incline dumbbell press, or decline sit-ups as well.

What Are the Differences Between a Flat, Incline, and Decline Bench?

A flat bench’s description is in the name. It lays flat and is fixed. Adjustable benches allow the back pad to be moved up and/or down so you can work with different angles, thus adding more movements to your training program.

Exercises performed on an incline bench require the backrest to be angled above a flat position without being completely upright as a seated exercise would be. The angle of an incline movement can be anywhere from five to as much as 85 degrees.

Flat weight bench movements call for the bench to be completely flat so you’re lying in a horizontal position. A decline bench has your head positioned lower than your shoulders, which are also lower than your hips. There are multiple positions for a decline bench, but the majority of decline exercises go no lower than 30 degrees.

What To Look For in a Weight Bench

Flat vs. Adjustable

A flat bench can be a great starter bench for most home gym users, and in some cases that may be all they want. However, adjustable benches offer more training variety because of the multiple angles that can be used. The angles range from zero to 85 degrees. Most adjustable benches have ways to position both the backrest and the seat, but some are either one long bench or have a fixed seat.

Weight Capacity

You want to make sure you take both your body weight and the weight you intend to lift into consideration when looking at the weight capacity of a bench. This way, you can feel confident that the bench will be able to fully support you. Don’t just think about how strong you are now, either. Consider what your goals are and how strong you think you can become. The higher the weight capacity, the more reliable the bench will be both now and into the future.

Size and Dimensions

The length and width of the bench are important because you want to be comfortable and safe while lifting. Your entire upper body and the glutes of your lower body should be able to stay in contact with the bench while you’re on it. Your shoulders may be wider than the bench, but you should be able to feel the bench on the majority of your back. You also want wide feet at the back where your head will be for additional stability.

Attachments and Accessories

A bench that is both sturdy and provides accessories for more exercise options is a valuable one. Some benches come with a leg attachment for leg extensions and leg curls or a preacher pad attachment for arm training. These attachments should be easy to add or take off when needed. They aren’t necessary for someone looking for a basic bench, but if you want to have as much versatility as possible, these attachments and accessories can increase your training potential.

Materials

Almost all benches provide cushioning with foam padding and some kind of material such as vinyl covering it. Those pads are connected to a metal or steel frame that serves as the foundation and support for the bench. Some benches also have a handle and wheels that offer you a way to transport them so you don’t have to carry them.

Warranty

Most, if not all, companies that manufacture workout benches have some form of warranty that covers damage from training. Some offer refunds up to 30 or 60 days, and others will replace the bench up to several years after the purchase if needed. You should check the company’s warranty policy before hitting that order button, so you’re prepared to handle any possible (but rare) issues with your bench.

Assembly

You may have to do some assembly work with the bench once it arrives, but most companies provide the necessary tools and instructions. If you have your own tools, such as ratchets, that would make the process faster. Most consumers will need to commit a couple of hours to assembly before using their weight bench. 

Final Thoughts

Having a quality weight bench in your home gym can help elevate your upper body workouts. Whether it’s a flat utility bench or an adjustable version, it would be a worthwhile investment that can add a lot of variety and challenges to your training routine. It can be used to target multiple muscle groups and improve the functionality of your home gym. A high-quality bench can and will take your training to the next level.

FAQs

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After years of falling just short of CrossFit’s ultimate goal, Laura Horvath finally ascended the sport’s highest mountain when she earned the title of Fittest Woman on Earth®. As the runner-up in 2018 and 2021 and a podium finisher in 2022, along with two significantly lower-placing appearances in 2019 and 2020, Horvath’s moment of glory was a long time coming. At just 26 years old, with no clear dominant CrossFit queen in place, the Hungarian athlete’s reign may also just be near its inception. It doesn’t seem like Horvath is taking this platform lightly.

In her post-victory interview at the 2023 CrossFit Games, Horvath discussed what it means to be a role model as a first-time winner of the Games. The athlete, who doesn’t display the defined six-pack of many of her contemporaries, is appropriately built to thrive in an intense strength-sport environment like CrossFit. The champion shared an enlightening answer as someone clearly prepared to set a quality example in the years to come.

The interviewer asked a simple question of Horvath, with a vital premise: How does it feel to be a role model to young girls who see someone like her excel in a CrossFit setting? With a Hungarian flag draped over her back, Horvath — who was understandably still out of breath — chose her words carefully in the biggest moment of her career to date.

As fitness and health standards, as well as cultural norms, sometimes set unrealistic expectations for women of all ages, Horvath shared an honest speech about how being true to herself has served her success.

“It’s a lot of pressure, but I’m just very happy that my body can do this,” Horvath said. “And I’m not looking at the new “Barbie” movie, ‘Oh, I want to look like that.’ I want to look like what I look like. And I just want to prove that my body, whatever it looks like, can do these amazing things. And move things from A to B and run fast and lift heavy, and all those things. I’m very excited that little girls and teenagers can look up to all these amazing girls that are here, because our bodies are not us, we are what’s inside. And it’s amazing what our bodies can do if you put the work in.”

Some elite athletes at the top of their game might elect to stick to their craft and keep their noses to the ground. For the most part, that sentiment still applies to Horvath, even after winning the biggest prize in CrossFit. However, this new member of CrossFit royalty certainly seems to understand the gravitas of her accomplishment, and she doesn’t appear to be shying away from the responsibility.

Featured image: @laurahorvaht on Instagram

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By the time the last day of the 2023 CrossFit Games, this contest of versatile athleticism might have turned into a battle of attrition. It started with a try at the Muscle-Up Logs and closed with an Echo Thruster Final.

By the end, Laura Horvath (Women) and Jeffrey Adler (Men) both captured their first career CrossFit Games titles. Horvath is the first-ever Eastern European to win the Games, while Adler is the second-ever Canadian to earn the victory after James Fitzgerald’s inaugural triumph during the 2007 Games.

Here is the final top 10 for the Individual Women at the 2023 CrossFit Games:

Women

1. Laura Horvath (Hungary) — 966 points | 2023 Fittest Woman on Earth®
2. Emma Lawson (Canada) — 919 points
3. Arielle Loewen (United States) — 883 points
4. Gabriela Migała (Poland) — 788 points
5. Alex Gazan (United States) — 786 points
6. Alexis Raptis (United States) — 771 points
7. Katrin Tanja Davidsdottir (United States) — 741 points
8. Emma Cary (United States) — 731 points
9. Danielle Brandon (United States) — 711 points
10. Paige Powers (United States) — 696 points

Here is the final top 10 for the Individual Men at the 2023 CrossFit Games:

Men

1. Jeffrey Adler — 873 points | 2023 Fittest Man on Earth®
2. Roman Khrennikov — 801 points
3. Patrick Vellner — 787 points
4. Brent Fikowski — 741 points
5. Chandler Smith — 698 points
6. Jonne Koski — 686 points
7. Bjornvin Karl Gudmundsson — 685 points
8. Jay Crouch — 658 points
9. Dallin Pepper — 678 points
10. Lazar Dukic — 651 points

Event 10 Results — Muscle-Up Logs

The “Muscle-Up Logs” tested athletes’ upper-body strength and endurance. Athletes performed five rounds of the below for time:

• Seven ring muscle-ups
• Sandbag carry across a field while passing over three progressively taller logs (four feet, five feet, and five-foot five-inches)

Adler (7:28.70) just edged out Jonne Koski (7:31.43) by mere seconds for the event win. On the Women’s side, Laura Horvath began her final charge toward a title with a victorious time of 8:41.22. Notably, Roman Khrennikov reportedly suffered a serious foot injury during the event. It severely hampered his mobility, all but unofficially taking away his chances for the title. The athlete decided not to withdraw, persevering through the final few events in the interest of a competitive spirit.

Event 11 Results — Parallel Bar Pull

In true CrossFit Games tradition, details about the final two events were not revealed until the last minute. The “Parallel Bar Pull” was naturally quite a surprise. Athletes had a 15-minute time limit for eight rounds of the below:

• “Down and back” parallel bar traverse
• 30 heavy-rope double-unders
• Hand-over-hand sled pull (345-pound sled for Men, 290-pound sled for Women)

Horvath once again captured a crucial event win with a time of 8:36.46. On the Men’s side, Brent Fikowski helped solidify a personal top-five finish with a time of 7:45.08.

Event 12 Results — Echo Thruster Final

The Echo Thruster was a fitting and comprehensive conclusion to the 2023 CrossFit Games. Here it is, laid out and for time:

• 21 calories echo bike
• 21 reps thrusters (115 pounds for Men, 85 pounds for Women)
• 18 calories echo bike
• 18 reps thrusters (135 pounds for Men, 95 pounds for Women)
• 15 calories echo bike
• 15 reps thrusters (155 pounds for Men, 105 pounds for Women)
• 66-foot overhead walking lunge (155 pounds for Men, 105 pounds for Women)

Dallin Pepper finished with a time of 6:44.79 to cement himself in the final Men’s Individual top five. Olivia Kersetter set the pace for the Women with a time of 7:22.25.

With two new Individual CrossFit Games champions, the sport could be entering a new era. Horvath and Adler will take their respective torches and try and begin their own successful reigns at the top.

Featured image: @laurahorvaht on Instagram

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Canadian Jeffrey Adler has been crowned the 2023 Fittest Man on Earth following a four-day competition that tested athletes’ physicality, mental toughness, and grit. This is Adler’s first title since his initial appearance at the CrossFit Games in 2019. He finished all but two events inside the top 10 with two event wins and closed out the competition with a total of X points. Adler is the first Canadian to stand atop the podium since 2007.

Individual Men, 2023 CrossFit Games | Final Standings

Here are the top 10 finishers in the Men’s Individual division at the 2023 CrossFit Games:

Point totals are final as of the end of event 11

1. Jeffrey Adler — 873 points | 2023 Fittest Man on Earth®
2. Roman Khrennikov — 801 points
3. Patrick Vellner — 787 points
4. Brent Fikowski — 741 points
5. Chandler Smith — 698 points
6. Jonne Koski — 686 points
7. Bjorgvin Karl Gudmundsson — 685 points
8. Dallin Pepper — 678 points
9. Jay Crouch — 653 points
10. Lazar Dukic — 651 points

Here’s an overview of Adler’s winning performance at the 2023 CrossFit Games, event by event:

Jeffrey Adler | Event By Event 2023 CrossFit Games Performance

1. Ride — Seven laps (Second place)
2. Pig Chipper — 17:59.34 (25th place)
3. Inverted Medley — 5:57.78 (15th place)
4. The Alpaca Redux — 14:33.78 (Eighth place)
5. Ski-bag — 4:59.86 (Eighth place)
6. Helena — 7:56.58 (First place)
7. Cross-country 5k — 16:46.48 (Second place)
8. Intervals — 7:57.16 (Seventh place)
9. Olympic Total — 642 pounds (Fourth place)
10. Muscle-up Logs — 7:28.70 (First place)
11. Parallel-bar Pull — 8:38.44 (Seventh place)
12. Echo Thruster Final — 7:09.74

After winning the North America East Semifinals in May, Adler became a favorite to win the Games. With just two finishes outside the top 10, he was a picture of consistency throughout the weekend.

Adler started his journey at the CrossFit Games as a volunteer in 2017, proving that hard work, dedication, and a winning mindset can help you achieve your goals, regardless of how big or small they are.

Featured image courtesy of Will Johnson – Barbell Stories

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Laura Horvath is the Women’s Individual champion of the 2023 CrossFit Games. It’s the Hungarian athlete’s first-ever title after three previous podium finishes in 2018 and 2021-2022. Horvath is the first Eastern European athlete to ever win the CrossFit Games. To build her eventual title case, the 26-year-old Horvath won five of a possible 12 events, including the last four, to close the competition on a high note. Such a sterling performance gave the athlete just enough of an edge to surpass runner-up Emma Lawson. Horvath is now officially the Fittest Woman on Earth®.

Here are the top 10 finishers in the Women’s Individual division at the 2023 CrossFit Games:

Individual Women, 2023 CrossFit Games | Final Standings

1. Laura Horvath (Hungary) — 966 points | 2023 Fittest Woman on Earth®
2. Emma Lawson (Canada) — 919 points
3. Arielle Loewen (United States) — 883 points
4. Gabriela Migała (Poland) — 788 points
5. Alex Gazan (United States) — 786 points
6. Alexis Raptis (United States) — 771 points
7. Katrin Tanja Davidsdottir (United States) — 741 points
8. Emma Cary (United States) — 731 points
9. Danielle Brandon (United States) — 711 points
10. Paige Powers (United States) — 696 points

Here’s an overview of Horvath’s winning performance at the 2023 CrossFit Games, event by event:

Laura Horvath | Event By Event 2023 CrossFit Games Performance

1. Ride — Seven laps (9th place)
2. Pig Chipper — 13:50.40 (1st place)
3. Inverted Medley — Cap +5 (27th place)
4. The Alpaca Redux — 16:36.18 (2nd place)
5. Ski-Bag — 4:36.18 (1st place)
6. Helena — 9:06.79 (15th place)
7. Cross-Country 5K — 19:02.68 (13th place)
8. Intervals — 8:32.50 (8th place)
9. Olympic Weightlifting Total — 470 pounds (1st place)
10. Muscle-Up Logs — 8:41.22 (1st place)
11. Parallel Bar Pulls — 8:36.46 (1st place)
12. Echo Thruster Finals — 7:41.20 (4th place)

Horvath won her first career CrossFit Games title by virtue of a performance that could be described as “boom or bust.” If the athlete performed well in an event, chances are, she was likely taking the victory. If she didn’t, she struggled to finish in the top 10. Nonetheless, her five event triumphs out of 12 tests were enough to make history.

Horvath enters exclusive company as just 10th woman to ever win the Individual CrossFit Games. At just the age of 26, her reign might only be beginning. At the very least, Horvath has certainly been distinguished as a household name and as a champion.

In her post-win interview with the on-field reporter, Horvath took a mild swipe at pop culture while encouraging younger viewers as she acknowledged the health and fitness benefits of CrossFit training.

“I’m happy what my body can do and I’m not looking at the new “Barbie” movie, ‘Oh, I want to look like that.’ I want to look like what I look like. And I just want to prove that my body, whatever it looks like, can do these amazing things. And move things from A to B and run fast and lift heavy, and all those things. I’m very excited that little girls and teenagers can look up to all these amazing girls that are here, because our bodies are not us, we are what’s inside. And it’s amazing what our bodies can do if you put the work in.”

Featured image: @laurahorvaht on Instagram

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And then there was only one. Three days of Individual competition at the 2023 CrossFit Games are in the books, with a clear race for both respective champions starting to take shape.

For the Women, sophomore competitor and 2022 Rookie of the Year Emma Lawson holds the pole position before Sunday’s Finals. Laura Horvath, in second place, does not trail far behind. On the Men’s side, Roman Khrennikov continues to successfully avenge his runner-up finish from 2022 by maintaining his stranglehold of the leaderboard. Current 2023 runner-up Jeffrey Adler might be the only athlete who can stop him.

2023 CrossFit Games Individual Leaderboard

Here is the current top 10 for the Women heading into Sunday’s Finals:

Women

1. Emma Lawson (Canada) — 729 points | Leader
2. Laura Horvath (Hungary) — 681 points
3. Arielle Loewen (United States) — 668 points
4. Alexis Raptis (United States) — 626 points
5. Gabriela Migała (Poland) — 593 points
6. Alex Gazan (United States) — 576 points
7. Annie Thorisdottir (Iceland) — 531 points
8. Emma Cary (United States) — 521 points
9. Emma Tall (Sweden) — 518 points
10. Katrin Tanja Davidsdottir (United States) — 516 points

Here is the current top 10 for the Men heading into Sunday’s Finals:

Men

1. Roman Khrennikov (United States) — 716 points | Leader
2. Jeffrey Adler (Canada) — 703 points
3. Chandler Smith (United States) — 628 points
4. Patrick Vellner (Canada) — 612 points
5. Brent Fikowski (Canada) — 606 points
6. Jay Crouch (Australia) — 588 points
7. Bayley Martin (Australia) — 559 points
8. Bjornvin Karl Gudmundsson (Iceland) — 545 points
9. Lazar Dukic (Serbia) — 531 points
10. Jelle Hoste (Belgium) — 530 points

Event 7 Results — Cross-Country 5K

The “Cross-Country 5K” did not aim to reinvent the wheel or spark a caveman-style fire. This was a simple and straightforward 5K run for time, with no window dressing, purely favoring speed and endurance.

Emily Rolfe cruised ahead of the rest of the Women with a 17:48.62 run. That was over 30 seconds faster than second place. On the Men’s side, Jelle Hoste (16:39.68) just edged out Jeffrey Adler (16:46.48) for the victory. Hoste is a CrossFit Games rookie, with the Cross-Country 5K acting as his first-ever event win. Roman Khrennikov was not far behind in third place (16:57.08) as he continued to cement his strong position as the overall Men’s leader.

Event 8 Results — Intervals

Power and short-term endurance were the name of the game during “Intervals.” Here was the athletes’ complete docket during this event.

Two intervals for total time with a 12-minute time limit, two rounds:

• 21 box jump-overs (20-inch box for Women, 24-inch box for Men)
• 15-calorie row
• Nine burpee box jump-overs (36-inch box for Women, 48-inch box for Men)

Rest until the six-minute mark before the final two-round push:

• Nine burpee box jump-overs (36-inch box for Women, 48-inch box for Men)
• 15-calorie row
• 21 box jump-overs (20-inch box for Women, 24-inch box for Men)

Emma Lawson separated herself from the pack with a time of 7:48.64 for the Women as the only woman to complete the course in less than eight minutes. As for the Men, Patrick Vellner (7:21.36) had roughly 24 seconds of separation from nearest contender Jonne Koski (7:45.38).

Event 9 Results — Olympic Weightlifting Total

The “Olympic Weightlifting Total” was the respective athletes’ final opportunity to earn points before Sunday’s Finals. As the name suggests, every competitor had two attempts at a one-rep max snatch and two attempts at a one-rep max clean & jerk. The total between both would act as an athlete’s score.

To put herself within striking distance of Lawson on the leaderboard, Horvath recorded a 470-pound total and the Women’s event win. Meanwhile, another CrossFit Games rookie, Jack Farlow, scored a 701-pound total for the Men’s victory.

Sunday’s Finals Await

With the roster cut now officially made, the stage is set for an epic Individual CrossFit Games Finals in Madison, WI. Just 48 points separate Lawson and current runner-up Horvath in a run at the Women’s ultimate throne. The margin is even thinner for the Men, with Khrennikov holding just a 13-point lead on Adler. Any slip-up or terrific performance in the final slate of events can mean all the difference.

While the actual champions remain to be decided, there will assuredly be two new Games winners when the dust finally settles.

Featured image: @emma.lawson_5 on Instagram

The post 2023 CrossFit Games Day 3 Results appeared first on Breaking Muscle.

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Justin Medeiros entered the 2023 CrossFit Games in Madison, WI, hoping to add a third consecutive Men’s title to this trophy case. However, as the athlete competed on Individual opening day, he earned a 29th and 37th finish in the first two events (“Ride” and “Pig Chipper”) of the contest. Such an initial performance has put Medeiros’ repeat chances in genuine jeopardy.

On August 4, 2023, Medeiros appeared in a video with the Buttery Bros on their YouTube channel to discuss his opening performance. The interview with Medeiros begins at 2:00.

The start of the 2023 Individual CrossFit Games featured “Ride,” an event where athletes had the task of finishing as many laps as possible on a Trek Bikes Marlin 8 mountain bike with a 40-minute time limit. An unfortunate crash set Medeiros back to a 29th-place finish amongst his competitors.

Medeiros explained that he had collided with Lazar Đukić twice, leading to his falls. Đukić had apparently stepped on one of his pedals too hard, slowing Medeiros down enough to crash. It is unclear if Medeiros’ crash was from the side or a rear-end. On the second occasion, Medeiros tried to maintain the inside track on Đukić, which he said was an advantage his peer tried to eliminate.

Medeiros didn’t want to give up his positioning, thrusting him into another crash. Đukić would take 35th place.

“I don’t think he [Đukić] wanted me to be on the inside, so he tried to squeeze me out,” Medeiros said. “I could have braked and gone around him, but I didn’t want to brake … I don’t think either of us wanted to fall, so I don’t think either one of [the collisions] was on purpose.”

Once it was time for the “Pig Chipper,” Medeiros was visibly shaken and managed only to recover enough for a 37th-place finish: the worst workout result of his young career. Đukić would take second place behind overall leader Roman Khrennikov.

At this stage of the 2023 Games, another Medeiros title seems unlikely. However, the athlete recovered enough to make the cut and will be a fixture all the way through Sunday’s Final.

Featured image: Buttery Bros on YouTube

The post Justin Medeiros Explains What Happened During “Ride” Event At 2023 CrossFit Games appeared first on Breaking Muscle.

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After the second day of Individual Competition at the 2023 CrossFit Games, Sophomore CrossFit Games competitor Emma Lawson, while Roman Khrennikov widened the gap between himself and the rest of the Men. Alexis Raptis (second place) is just ahead of likely favorite Laura Horvath and Chandler Smith is the closest to Khrennikov. Following a poor opening day, reigning Men’s champion Justin Medeiros (12th place) rebounded nicely to put himself within striking distance of the top through the rest of the way.

2023 CrossFit Games Individual Leaderboard

Here are the top 10 Individual Women after two days of the 2023 CrossFit Games:

Women

1. Emma Lawson (Canada) — 477 points
2. Alexis Raptis (United States) — 458 points
3. Laura Horvath (Hungary) — 457 points
4. Alex Gazan (United States) — 450 points
5. Arielle Loewen (United States) — 432 points
6. Jamie Simmonds (Australia) — 388 points
7. Annie Thorisdottir (Iceland) —356 points
8. Bethany Flores (United States) — 370 points
9. Emma Tall (Sweden) — 327 points
10. Paige Powers (United States) — 350 points

Men

1. Roman Khrennikov (United States) — 543 points
2. Jeffrey Adler (Canada) — 443 points
3. Chandler Smith (United States) — 432 points
4. Jay Crouch (Australia) — 411 points
5. Brent Fikowski (Canada) — 405 points
6. Bjornvin Karl Gudmundsson (Iceland) — 401 points
7. Patrick Vellner (Canada) — 392 points
8. Jelle Hoste (Belgium) — 364 points
9. Bayley Martin (New Zealand) — 363 points
10. Jonne Koski (Finland) — 357 points

Event 4 Results — The Alpaca Redux

Instead of being a closing workout like it was in 2022, the Alpaca Redux kicked matters off on Day 2 of the 2023 Games.

Athletes had the task of pushing a weighted sled (443 pounds for the Women, 546 pounds for the Men) 126 feet for the fastest time. After they finished their sled push, the competitors had to perform three rounds of:

• Two legless rope climbs
• 12 kettlebell clean and jerks
• A 42-foot sled push starting with two (53 pounds for Women, 70 pounds for Men) kettlebells 

Note: After each round, two additional kettlebells were added.

Khrennikov began to pull away from the field with a dominant win thanks to a time of 12:34.59. Emma Tall coasted ahead of the rest of the Women with a victory and time of 15:54.01. That was nearly 42 seconds better than Horvath (16:36.18) in second place.

Notably, CrossFit Games veteran Ben Smith suffered a torn patellar tendon in his right leg during the workout. The athlete did not withdraw and, at the time of this writing, is still persevering in the competition. Smith had surgery on a torn meniscus on his left leg in 2019.

Event 5 Results — SkiBag

On the SkiBag, the athletes had another race for time, in this instance completing the below circuit as fast as possible:

• 30-calorie SkiErg
• 30 sandbag squats (125 pounds for Women, 200 pounds for Men)
• 20-calorie SkiErg
• 20 sandbag squats (125 pounds for Women, 200 pounds for Men)

With a blistering time of 4:36.18, Laura Horvath flexed her muscles en route to a comfortable win by over a minute. For the Men, Colton Mertens (4:30.60) just edged out Samuel Kwant (4:34.75).

Event 6 Results — Helena

The Helena of the 2023 CrossFit Games was a slight variation of the classic benchmark WOD that most of the athletes were already familiar with. Rather than implement kettlebell swings and pull-ups, this Helena consisted of three rounds of the below, with an 11-minute time limit:

• 400-meter run
• 12 bar muscle-ups
• 21 dumbbell snatches (35 pounds for Women/50 pounds for Men)

For the Women, Jamie Simmonds paced ahead of the group with a time of 8:27.12. Meanwhile, Jeffrey Adler (7:56.58) was the only competitor to complete the course with a sub-eight-minute time, besting his nearest competitor, Will Moorad (8:05.63) by slightly more than nine seconds for the Men’s workout win.

Day 3 On Tap

Just like that, half of the 2023 Individual CrossFit Games are in the books, and it looks like there could be two new champions. On the Men’s side, barring an outright collapse, Roman Khrennikov seems to be in a great position to break through with a title after his runner-up result last year. On the Women’s side, a appears to still be too close to call, but Lawson, Horvath, and Raptis have certainly separated themselves thus far in a race for the top.

Saturday and Sunday in Madison await, and it will be a Games marathon, not a sprint.

Featured image: @laurahorvaht on Instagram

The post 2023 CrossFit Games Day 2 Results appeared first on Breaking Muscle.

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Research of the Week

Vigorous microworkouts every day reduce cancer incidence.

If you have overweight friends, you’re more likely to be overweight yourself..

Exercise makes weight loss healthier.

A retraction of a study about “cancer microbiomes.”

Early curry.

New Primal Kitchen Podcasts

Primal Health Coach Radio: Pauline Cox

Primal Kitchen Podcast: Trash Panda’s Julia Putzeys on Separating the Good from the Garbage in Food Labels

Media, Schmedia

The trouble with the USDA guidelines.

Interesting Blog Posts

8 hurdles for lab-grown meat.

Why do the Nordics have so much heavy metal music?

Social Notes

Shopping list.

Everything Else

Nice video discussing a recent case study on Huntington’s disease, keto, and fasting.

Things I’m Up to and Interested In

A glimpse into the past: Machu Picchu hosted a diverse array of slaves.

Interesting finding: A change in burial practices in Bronze Age Poland was accompanied by a change in population genetics.

Seed oils bad: Linoleic acid independently associated with IHD.

Great: Keto and fasting for Huntington’s disease (a “genetic” disease).

Interesting question: Will AIs replace doctors?

Question I’m Asking

What issues do you foresee with lab-grown meat?

Recipe Corner

• Korean spinach. If you’re gonna eat a ton of spinach, make sure you cook it.
• Green borsch.

Time Capsule

One year ago (Jul 29 – Aug 4)

• Ankle Mobility and Strengthening Exercises—Get strong and mobile.
• Apple Cider Vinegar Health Benefits: Fact or Fiction?—Well, are they?

Comment of the Week

“Not my idea, but got it from a friend. She was dealing with kidney cancer (all clear now) and as her doc was going on, stopped by doc and said, ‘I’m not an epidemiological phenomenon. I’m a person with a serious and scary medical condition.’ She got the doc to listen.“

–Perfect way to do it.

The post New and Noteworthy: What I Read This Week—Edition 233 appeared first on Mark’s Daily Apple.

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After coming in first place in the Men’s 35-39 division at the 2023 CrossFit Games in Madison, WI, Sam Dancer will return to competing in Individual CrossFit next year. The athlete announced he would retire from the Men’s 35-39 class (which is considered the start of Masters competition in CrossFit) and feature in Individual again in his post-victory interview on Thursday, August 3, 2023.

CrossFit General Manager of Sport Dave Castro would confirm the same news in an Instagram post, congratulating Dancer for making a successful “comeback” after a biceps tear ended his 2022 season. Castro applauded Dancer for taking on another comeback effort to return to Individual competition in 2024.

Here is precisely what Castro had to say about Dancer’s battle through injury adversity and plans to return to competing as an Individual.

“It [Dancer’s Men’s 35-39 win] was a lot closer than his 70-point margin of victory suggests,” Castro wrote. “Between reconstructive surgery to repair his bicep and the arrival of his daughter, he took lot of time off. Maybe too much, Sam thought. When the 2023 season began, he was scared he wouldn’t be the same anymore. He was right. He’s not. He’s better. Which is why you won’t see Sam Dancer in the 35-39 division next year. If all goes according to plan, he’ll be making another big comeback at the 2024 CrossFit Games to Individual competition.”

A seasoned CrossFit competitor, Dancer has not competed as an individual since the 2016 CrossFit Games, where he came in 32nd place. His Team, CrossFit Invictus X, finished as the runner-up at the 2018 edition of the Games and would miss the cut the following year. After a three-year absence, Dancer attempted to return in 2022 before his biceps injury forced him to withdraw.

Now, the athlete’s journey has come full circle with the Men’s 35-39 win and an ambitious Individual return plan.

Every now and then, CrossFit serves up a wonderful story of redemption like Dancer. Given his future Individual plans, this story is far from over.

Featured image: @samdancing on Instagram

The post Sam Dancer Announces Return To Individual CrossFit After Retiring From Masters appeared first on Breaking Muscle.