March 25, 2005
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
Post time to comments.
Posted by lauren at March 25, 2005 7:32 AM
Just what the doctor ordered!! Nice couplet!
Fort Irwin's 11th Armored Cavalry Regiment?
Any sub ideas for the rows?
Alright, how much do I want this to hurt tomorrow morning?
Bench bodyweight (115ish) or 20# over bodyweight for 5 sets of 15 reps? I could be in the basement for a looong time.....OK Lynne, which are you going to do?
This is going to be fun! :)
Regarding tedw row sub question. Answer courtesy of the omnipotent Lynne Pitt's Faq:
What if I don't have a rowing machine? Do Sumo Deadlift High Pulls (see exercise page for demo):
If you don’t have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp’s, 1K row = 100 sdhp’s, 500 meter row = 50 sdhp’s
I had the same question. Thanks again Lynne!
O.K..does that mean bench between sets of rows??..and do I want to do the whole thing as fast a possible with no breaks between rows and sets of bench? ie..row/bench/row/bench....etc.???
All right dumb question. I can read, really.
Samson stretch, 10 pu, 10 su, 10 back ext, 10 glute ham sit up, 30 jump jax
I'm just going to say what some of you are thinking.....who's the f***er with a sub 10:00 on this beast?
bench press as written
subbed sdhp for rowing
5 sets of 50 unbroken
If I get time to do the WOD before I head to NY for Mom's birthday, I'm going for 135. If I don't get time, I'll be doing this one Sunday when I get home, because it looks like a fun one!
Nice one! Sorry Grady Mac, no sub-10 here.
14:45, as written.
Last 3 sets of bench press broken.
Row intervals at 1:50-1:53 per 500m
Thought that the first two sets of BP were easy.
Changed my mind later on.
Had to run through the whole gym ( 40 m ) to get from the rower to the bench
Those soldiers names should be blacked out. That is horrible for opsec.
Started with 3 rounds of the CF warmup and 15 overhead squats with the bar. Last three sets of Bench were broken. Rows were all under 2:00 per 500M. I see where I need to improve.
Subbed 50 sumo dead-lift high pulls for row.
as rx'd; bwt 110. Last set of bench was a bear!
subbed 45 lb. sdlhp for row
50 x 45 lb sdlhp
15 x 135 lb benchpress
rdl (lite) 5 x 5 135/145/155/165/175
Didn't help that the rower and bench were on opposite ends of the gym (and there were people using the bench!!!)
Anyway, did a 1000m, 800m, 600m, 400m, 400m, 400m with 10% incline (3 min rest between runs) on the treadmill afterwards to make up for it.
Sub: Sumodeadlift high pulls 45lb bar used
1-50r 135 x15
2-50r 135 x15
3-50r 135 x15
4-50r 135 x15
5-50r 135 x15
Last 3 high pulls were broken
BP/rowing are so good together. I like the push/pull duos. I am looking forward to this one.
Last night I was doing sit ups on this bench where you add extra weight and I thought my son was playing a trick on me by adding more weight but he wasn't. The sit-ups hurt so much. My abs still are sore from the L pull-ups WOD.
50 SDHP with 45 lbs for row (I hate SDHP, I'm sorry but this is much harder than rowing 500m *end sulk*)
PU with 30KG sandbag on back (I hate these as well)
It doesn't have to be fun to be fun...it doesn't have to be fun to be fun...(etc)
another great workout, genius in its simplicity.
135lb BP sets broken into 5's.
had a 30 second gentle walk from the rower to the bench - thank-god.
I think I did 6 rounds instead of 5.
Still in need of weights at home, so I added 2 more water containers to my improvised bar. The last two sets were too much for me for the bench, so I took the 2 extra water containers off and doubled the reps.
I subbed sdlhp (not sure of weight) x 50 for the row.
5X15 145lb bp
Schedule discombobulated; did wall stand pushups x7 and L-pullups x 12, 20 minutes, 9 rounds. Tough after doing Barbara earlier in the week, but that was great fun, to work out with TonyB after years of pure solo workouts. Kelly's 13 rounds are, as always, routinely amazing.
sub'd rowing w/ 0.3 miles on treadmill. Not sure if this was a good substitute but the workout was still a kick in the groin.
What's a good substitute for rows since i don't have a rowing machine or a boat?
It's cool Cassidy, that's no different from having their pictures in the base/local paper with their *full* names in the caption.
Used 105# for bp; higher weight wouldn't have worked today. Rows were all about 2:15.
125lb. Bench Press
I would have bet good money on Matt G. being under 10 min! Guess if it was run not row (there's that rutrow from Astro again!) Matt would have burned this one!
Still Grady and Matt are seting the standard on this one. I'm just shooting for sub 20!
Started off with 135lbs but dropped down to 115lbs. Feel stretched thin and weak lately. Time to reasses everything.
Shimmy. As a memebr of a elite military outfit, no that is not cool, and foolish for the families that could be hone and listed in the phone book etc.. It is foolish actually.
28:23 as prescribed, bwt 116#
Lynne, if you hadn't thrown down the gauntlet I would have wimped out and pushed 115 for the bench. Thanks for the kick in the pants. I was very surprised I finished in under 40 minutes - the bench isn't one of my better lifts. Amazingly, I did 10 consecutive the first round and eight on the other four before breaking into triples and singles. A lot of rest/pause stuff going on this morning to get through this WOD!
5x20 double 10# cb swipes
5x5 USMC pullups to sternum + 10# with added pause at top
5x5/5 15# cb inward pendulums
5x5 OH squats - 45/65/75/80/85
5x15 second forearm balances
No rowing for CrossFitters in Brookline,MA today...instead it was:
Modified Karen w/150 of #10 DB thrusters--
then somekind of craziness w/bear crawls, wall sits, godawful pain infliction--
followed by Modified Grace w/150 of #10 clean and jerks.
Then tabata squats.
It was a long, slow and painful death......but I'll be back for more :)
One arm assisted pullups 2X5
Just recieved my first Crossfit journal as well as issue #1 with the home gym. Awesome information.
Sheesh, great WOD. I need to get that shirt ya'll got about being smoked like cheap crack.
couldn't get to a gym today so did as follows:
x20 Press Ups
x20 Hang Cleans
x20 Sit Ups
Lifts with 40kg on the o bar.
100 reps in 9:47.
I'll do today's wod tomorrow when i can get to a place with a rower.
cf warmup x3
1st set unbroken 2nd 30/20 3-5 25/25
pb 5x15 @ 100 #
But I did the BPs with 60# DBs 15 # shy of the official Rx but It is easier on my shoulder with DBs
Also I got 4 consecutive MUs last night so I'm closing in on my birthday goal of 5 MUs..
I hope you guys realize that KELLY has done OVER 10 consecutive MUs.. so my goal seems insignificant..
28:00 +/- a few seconds.
Last 3 sets of bench broken into 3x5
Last bench set 125lb
These workouts make me feel strong!
Can't wait 'til my results are close to some of the others. I'm in awe of you guys!!
21:00 with 140lb bench on the Smith machine. Stupid rowing machines' (there are two in the gym) electronics are both broken, so I really had no idea how fast or far I was going, and just went for 2:30 a round at (guessing here) about 30 strokes/min - does that sound about right to anyone who knows those machines?
Definitely a good WOD!
What would be a good running sub for the rows?
Same distance or perhaps 400m?
It's my first time back in over 8 months so I dropped the bench press weight some.
45mins,subed sdhps,all broken with 40lbs and 45lb db press,just happy to finnish.
11:41 as Rx'd
Pretty pleased with my time although I can tell I haven't been rowing much lately. My form didn't clean up until the 3rd round.
Warmup: 5 wide pullups, 20 good mornings, 40 figure 8's with broomstick, 20 rollouts from knee with ab wheel, and 10 rocks in neck bridge position. x 3.
Going to add bridging to my daily workout. I think my neck is flexible enough now to get something out of it.
21:30 as RX'd. Rows were all less than 1:45. My arms and chest ceased to function about half way through the third set of bench presses...
subbed 115 for 135 BR and still managed to pin myself under the last rep of set 4. Nothing worse than having some hulk run over and pick up 115 like it was nothing.
Mike "no chest" Donnelly
All pieces under 1:45. I have less chest than Mike "no chest"!
Worked out with Anthony from HQ in NYC today! We did Jackie and worked on Oly lifts, handstands, abs. I learned alot and had a great workout despite the nasty staff at Equinox. Group WOD in Central Park tomorrow.
sub 50 SDHP's with 1.5 pood Kb per 500m row
used 135# benches
Are we allowed to subtract equipment transition time (petty,I know)...
My time was 19:52.. my 4 cross-gym transitions were :30 second each bringing my time to 17:52 ...which do you want?!
Used 150 pd benches..unbroken
Rows were 1:55-2:02
Five rounds for time of:
SDHP, 45# bar, 50reps (50/30,20/30,20/30,20/30,20)
135# Bench press, 15 reps (10,5/10,5/10,5/7,4,2,2/7,4,3,1)
TOTAL TIME=24:21 (4:13/4:54/4:44/5:26/5:04)
SDHP were 2:04 for the first and ~2:20-2:40 for the rest. Normal C@ 500m @ home is mid-1:40s , gravity is tough compared with the smooth slide ;)
24:51 as prescribed, C2 rower.
This was much harded than it looked.
This is the closest I have come to meeting Pukie in a long time. Started out at about 3 minutes per round and ended with an 8 minute round.
IMO, transition time has to be included. Everyone is transitioning to some degree. Work it as part of the WOD...sprint across the gym.
Subbed 400m run for rows
Bench unbroken until 4th set
Went with bodyweight (145) for BPs instead; made it more "fun"...collapsed on the bench at the end
44:54 as prescribed, going ok, though not super fast until the last set of bench press, which took about 12 minutes. Still, I'm pretty happy to do 75 135# bench press in one day, which would definitely not have been possible a few months ago. Rows were about 1:50 - 1:55 each. Best set of bench press was 9 in a row.
Completed WOD in 20:50. Bench unbroken until last set at the 14th-15th rep.
27:56 as rx'd- Bench slowed me down a lot
22:23 as written. First time BP since shoulder surgery last Aug. Had to break the last 2 sets.
Am running behind but looking forward to this one.
Would be amazed at a sub-10:00 from anyone -- let's do the math:
According to the Concept 2 rankings for 2004, 1:20 is a smoking time for a 500m row, and that would be an all-out maximum effort with nothing left at the end.
More likely, our fictitious competitor rows at something like our 1000m pace -- 1:40/500m still puts you in the top 25% of rowers. 5 x 1:40 gives 8:30 just for rowing.
If, after doing that, you can bench 135 up and down in 1 second, that's 1:15 for 75 reps of bench press in this WOD (and you probably tore the head off the cow for your last hamburger).
If you can then move from the rower to the bench and back, and put the foot straps on, 4 times at 3 seconds per transition, you are at 9:57.
So hats off to the superhumans in the 13-14:00 range!
BTW that's an official DOD photo -- http://www.defenselink.mil/multimedia/ and go to the 5th image group.
19:22 as RX'd
I'm still here though I have'nt posted for awhile. I've been doing different WOD's with the boys and girls at Gym Jones in addition to more climbing specific training. I'll do a second WOD later today.
wow i had a horrible time. i did 100lb sdhp's because our concept 2 is broken.
About a minute transition between stations going up and down stairs.
All bench press were broken, but almost got all of them in the first set.
Lowered BP to 95#, and did SDHP 50 reps. I only had time for 3 rounds which took about 17 minutes including my warmup. Probably about 4 minutes per round. Now I'm off to my Friday night non-Zone dinner.
Five rounds of:
Modified body rows on rings, 50 reps.
115# Bench press,15 reps.
Sub sdlhp for row
RDL 5 x 70,80,90,100,110
sub'd 50 sdhp @ 70 lbs for each set of rows
had to use 60 lb dbs for presses so did 20 each.
sdhp took forever, broken into 15s and 10s...almost 4 minutes each set of 50. Not equivalent to a 500m row in terms of time but I think its close metabolically. i may change to 2 minutes of sdhp next time...seems more equivalent
Sub sdhp's for rows due to lack of rower machine....*sdhp's more challenging*
And a new guy who thought he was in hella good shape just got a slap in the face...Since I was pressed for time I cut the workout in half. Definitely going to stick with this crossfit thing. hella hard.
25 sdhp's w/45#
8 reps w/ 135#
Finished in 12:27
17:43 as Rx'd
Time includes about 30 seconds wasted due to some guy who felt compelled to use the bench with the pretty, white towel hanging over it rather than the drab, boring benches with no decorations.
3 rounds in 14:47 - time limited
50 - 35# Sumo-deadlift high pulls/round
65# Bench press (5 reps at 70# in 1st set & 5 reps at 50# in last set -- needed to get finished in under 15min)
May have been able to shave off a bit on the transitions, it was a distance between bench and rower. Possibly into the mid 12's. Still happy with my time though. Its fun workouts like this that keep me coming back for more. Left shoulder is still bugging me a bit, so laid off the dips, pull-ups and push-ups again.
Warmed up well with 1500 m slow on the rower, then a couple sets of 135 on the bench, just to grease things up and to check for pain.
After a 15 min. break, did a tabata drill with oly. bar. It hurt.
Will do todays workout again tonight at work, subbing 400 m on treadmill for rows, but will only do 4 rds.
Happy to be near the top on this one
26 minutes using 50 high pulls. Up all night in the delivery room, no food and too much coffee. Bench all close grip. High pulls gas me, big time.
Sumo Deadlift High Pull. See Lynne's FAQs (right side of main page) for a fairly comprehensive list of abbreviations and explanations.
lowered the weight based on the mythical "175 lb. CrossFitter" and used 115 lb for bench.
rows on a C2 (setting 4)
all BPs as 5/5/5
rows 2:00 to 1:56
BWt = 153
2 X 60 lbs
3 X 100 lbs
Subbed SDHPs for rows. All bench press unbroken. I was sucking serious wind after this one.
did the substitute sdhp, first time doing these.
as perscribed after that.
I know know...terribly slow.
Did three sets of pullups
10 pull-ups(normal)/ 5 assisted pull-ups
10 pull-ups(one arm with towel)/ 5 assited pull-ups
10 pull-ups/ 5 assited pull-ups
2 sets of 25 janda sit-ups
May be missing the boat here, but as far as I'm concerned, transition time DEFINATELY has to be counted. In the immortal words of Graham Hayes, "Suck it up, Buttercup..."
Finished in 18:22 used 65#DB for flys instead of bench as they only have a smith machine at the Y.
Warmed up with bench press 7 x 205, 2 x 225, 1 x 240; then did incline bp with dumbells 10 x60, 8 x70.
Then wod- subbed 50 SDHP for rows.
1 set of SDHP unbroken, all benches unbroken
Sub'd 50 SDHP with 45 lb bar for 500 meter rows
Oh, and John Frazer - thanks for doing the maths for me! My mental arithmatic told me that a sub 10 min on this one would be "pushing the envelope" so to speak - as you say, those sub-14 min times are truly incredible. Excelsior!
Tonight at work
4 rds, 400m run on treadmill, bench 137 lbs. 15 reps.
Wanted to try similar WOD on treadmill, running is a serious weakpoint.
On todays tabata drills, front squat with Oly bar, first set was 18, last was 13.
Dont know how that stands up.
I thought that was obvious!
21:20 as prescribed
-last 2 sets of bp broken
Subbed 45# sdhps for rows.
BP has always been my weakness (bw 210) all sets broken (sets of twos toward the end).
My legs were missing out so I "seasoned the meat" with some tabata front squats (only 45lbs this time, unlike some animals around here).
14, 14, 12, 12, 10, 10, 11, 10
ouch. Couldn't keep the 'Clean' grip, too much bounce, so I switched it to the arms crossed on top of the bar grip and that worked good.
BW 200. 21:11, ran 500m instead of row. had to go up/dwn 2 flights of stairs at Gold's to get to treadmill. accounting for that and slow startup of treamill, could push this to sub 14min with right facility. all bench straight thru. 7.7mph on treadmill.
4 rounds 27:09 (super slow)
40 SDHP with 25lb dumbells for 500 meter rows
20 PUs on power rings for bench press
Sucking wind hard. Worked out after 2 1/2 hours of hot yard work. I was about to meet pukie so stopped at 4 rounds instead of 5. Gosh I love CrossFit!
John, performed as perscribed, 18:00.
Chris, subbed 45lb benchpress, 18:10.
Those 12 and 13 minute times are so fast. You guys are amazing.
No waiting for the rower. Couldn't get a bench to save my life. Had to use dumbbells for 2 rounds and that, my friends, was a beeeeeootch!
Finally, got to use a bench for the last 2 rounds uninterrupted. Still, the travel and the wait killed my time, but not my drive!
28:01 Probably closer to 25 min, but as Matt G. would say, "No Excuses!"
First time for cross fit, used 65lbs for the reps. 40 minutes was my time. I have been considering doing crossfit for a while because my roommate does it. So far I like it.
Rowing: looked for an outboard motor at the end, but had to row by myself...
Benchpress: Last two sets broken
Luckily, I had to jog 80 meters from the rowing to the bench ;-)
This is the first time I post here because for a change I was actually able to really push through the WOD. I just started Crossfit a couple of weeks ago and I really see the improvement. In December, I was able to perform up to 42 pull-ups in one evening session (dead-hang, no kipping). Now, thanks to your programs, Barbara convinced me to do 101 pull-ups. That’s an improvement!
As a biochemist, I really appreciate how you connected basic physiology with exercises. I had a few ideas about training procedures before, but your web-page really brings it all together. In addition, it is inspiring reading the excellent times of some people while the stories from “lactate-hell” makes me realize that I am not alone in my suffering. Who invented L-pull ups anyway?
Thanks to Stephane who showed me this page. Keep on with the good work!
Sub SDLHP for Rows 50 first set 40 next 4 w 45 lbs bar
SDLHP broken 10,10,10,10
135 lbs bench unbroken
My benching needs work.
First time having a rower! That was pretty fun.
Before the WOD:
Did Deadlift GTG 305x1x1x1
OH squat bailout practice with the new bumpers
Gymnastic holds and presses
Looking at above results/logs is it always assumed that we're doing some sort of dynamic warm up prior to the WOD? I thought so.
But no matter, my time was hellacious. I took advantage of the time between the bench press and row to "rest", while my partner was doing his row. It was vice versa when I was doing my row as well, he got to "rest" in between bench press and row.
23:39 with rest times from in between rounds.
I increased the load used for bench press to 185lbs to match 79% of my current bodyweight (240). My partner raised his load to 155 because I raised mine, but he weighs 160. On his last couplet he lowered his weight back to 135 and I made note to him that the 135 load was gonna be the one that would count for the WOD. He was fine with that. Now this is on the assumption that the prescribed weight on the WODs are gauged for 170lb peeps. I used Tabata interval protocol for the rowing, and it felt easier/faster than just constant pace. I am trying to accomplish a CrossFit row challenge for myself of breaking 1:30. I am still way off at 2:00. lol.
Thanks for the WOD. I don't get to do bench press too often. As a couplet it was KiLlEr!
Burgener inspired Burpees using 30# dumbells. Jump from bottom position clean dumbells land in deep squat then do thruster.
30 burpees 2 rope climbs
25 burpees 2 rope climbs
20 burpees 2 rope climbs
16:08. The only bad part was running from living room to garage and back. Still had me sweatin' bullets.
i was going to hold off on this one on account of it being Good Friday, but it just had to be done even if i was a little hungry.
13:38...but i feel like a cheater bc the gym's rower is some german p.o.s. that keeps 'zeit' and 'schlage' but not distance. so i did 50 strong strokes on the highest setting each round (looking back, i probably shouldve added an extra stroke every round for loss of efficiency). on the other hand, i dont feel that bad bc i know i was pushing it, and this is my 'kind' of workout...middle range weight, middle range reps...just right for a 200lb, sprint/middle distance swimmer.
The bench press at my gym is shocking, today was the first time i've tried to use it and the racks are too narrow!
ended up doing one round o bench, cutting my hand and deciding to sub pushups instead which obviously made this a lot easier.
Also did the Sumo high pull as no rower at the gym
Friday was far too busy (BAD day..) so today was my rest day and I did this Saturday.
At first, I was going to lower the weight but kept it at 135. I'm glad I did. I had to work (HARD!!) at it, but did it.
row (7 tension)
21:12 as Rx'd
My heart rate stayed low, My arms were definately my time limiting factor
Did it on Saturday
Had to substitute SDLHP because the lame gym I was working out in did not have an ergometer. However, it did have plenty of 'roided-out freaks.
Managed to do the benches at 135#, which pleased me immensely. 24:06.
23:15. Weekend of crappy food and watching basketball took its toll. My rows were a tad slow and I couldn't roll on the bench either...broke every set, the last 2 sets I broke twice (5,5,5 and 7,4,4)
1st time posting. My Trainer has me doing workouts filled with crossfit excercises but not WODs. Fridays are my Sim-Crossfit Days and this one fit in perfectly with my schedule.
As Rx'd: 21:31
Transition was a 60+ yard jog between stations. Dodging others and equipment.
I was going so hard that I added a 6th round for 27:01. Did not realize it until I reviewed my stopwatch times. :) Awesome couplet! Thanks Coach!
17:38. Subbed sumos for rows.
24:50 subbed 50 sumo deadlift high pulls (shins to shoulders style) for 500m rows. Last set of sdhp's broken 30-20.
took longer than i expected. maybe it was the transition time! yeah, that's it...
WOD as prescribed
time = 20:21
row 500m 1:40/1:52/1:52/1:57/1:59
bench 135# 15/15/8+7/10+5/5+3+3+2+2
waited for my HR to drop, then did the squat WOD.
Sub'd SDHP's for rowing
Broke both exercises for rds 4 & 5
Fun (in a weird, sick, twisted way).
Row times: 1:46, 1:58, 2:02, 1:58, 2:06. Pukie very near. Should have done the BP first so I could have met him on the last row.
BPs as 15, then 10-5, then 7-7, then 6-5-4, then 6-3-2-....2-2-1 (very tired by the end).
BW 155. Lynne is doing this with 135-lb bar and a BW of 110; that would be like me doing 180 or so . . . fantastic!
30 pound SDHP, 50 reps
85 pound Bench press, 15 reps
Five rounds for time of: 22'08.6
Scaled down bench press for bw=108 and since I've been doing bench presses for 20 years and still suck at it!
better late than never ...
couplet splits (2:55\4:12\5:24\5:44\5:28)
sub'd row with 25x 35# KB + 25x 53# KB
BP as Rx though broken...
BTW=150. Did the SDHPs rather than row for a change. 45# bar SDHPs and 135# bench. Bad times.
used body wt. for bench 205lb.
no broken sets.
My time for this WOD was severly extended to approx. 40 minutes do to several factors that include: several people at the gym taking my machines and getting in the way and doing the workout with my fiancee which is great but slows me down considerably. This workout was great and I feel that crossfit needs to fit in more bench press into the WOD's.
About 27 minutes (I always forget to start the timer). Did WOD it with GF, but she just used the bar only. I used 115 for bench with last 3 sets broken.
Preceded with OHS practice.
Followed with ring pull-up practice and some ab stuff.
Shoulders kind of sore from swimming yesterday. First time in the water since last fall. Easy 1000m interval workout.
Start: 11:27 end 11:52.27 had to use wall clock
no BP sets unbroken until last 12\3
rower is on 2nd floor of Y, had to run down the hall, round the corner,thru the fit-linx(machines) rm, and up a flight of stairs to get there.
subbed sdhp with 25lb bar
45 lb bar bench press
first as Rxd workout from this site. yay, untill i saw everyone's times.
all 500m pieces sub 2:00.
unfortunately, couldn't get one lower than 1:45.
wont be happy till im back to sub 1:30 on my 500m split.
Alki-Fairmont Canyon Run
Dist: unk Time 47min
23:50 for 3 rounds
Ran out of time as this took longer than expected.
Sub'd 50 SDHP w/ oly bar for row; all unbroken. It was the bench that killed me; this is a real area of weakness for me and benching almost BW for reps (I used 62kg, BW=64kg) is a real grind.
Bench all @ sub-sets of 5/3/3/2/2/1.
Clearly not my best effort; 5 sets would have taken an age. I should, in retrospect, have decreased the weight and upped the intensity.
Scaled down to 30 SDHP/bench 135# x 12
5 rounds, 24:44
Forgot to reset my watch after the other 2, its 37-12 so 25, still way to slow
First two sets where unbroken for bench then, 6,6,2 for the remianding three. Rows where betwwen 2 and 2:30 minutes.
If pain is weakness leaving the body, I got rid of a lot of weakness today. Total time 31:30 , can do much better.
both water rowers at gym are broken
22.5kg first round of sdhp, 20kg on others
First two rounds 500m Row with 135# BP 15 reps
fourth round reduced Bench Press to 115# for last five reps
Fifth round 400M run on treadmill and 115# BP
Must improve my rowing and benching.
38:30 as rx'd. 10 min elliptical warm up, levels 12/12.
done during day off (3/30/05) to catch up from Easter holiday.
c2 rower for 3 minutes (no electronic doo-hickey) then bench press downstairs as prescribed.
1= 4:23 - 106 pulls 15 bp
2= 5:14 - 104 pulls 15 bp
3= 5:24 - 100 pulls 15 bp
4= 5:43 - 102 pulls 15 bp
5= 6:17 - 102 pulls 10/5 bp
very late posting this and nothing worth writing home about time wise but:
22.59 as prescribed.