90 reps of bodyweight bench press? Fun!

B is for BEAST...

Great effort, great videos...

Sweet... getting the beach muscles ready for Spring Break! ;P

And I thought Friday's WOD was fun!

By the way - in case nobody has mentioned it in the last day or so - the videos lately have been fantastic.

Tariq

Yeah! Will the videos be archived somewhere?

Great reference!

Wow! The reps between 60 and 100, B was really flying! ;)
Seriously, though, It was a great video. Good job!

Kate

WOW! Ok, so this WOD is just SICK.

quick question..i dont have a rowing machine...what is a good substitute? i was thinkin of just doin like an upright row but i have no idea how many reps to do??

Didn't we do this one a little while ago??

#9 mike

from the FAQ's

3.6. 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

or run 400 meters

Brutal!

Gonna have to wait till Monday though. Hockey tonight.

Disregard that, we did 1000m x 3 with 30,20 and 10 BP on Jan 13th.

Was that video "150 wall ball for time" or "5min, max reps"?

Either way, nice work Brendan

Just ran across the the crossfit site yesterday. Looks like a good workout. Do people do this program by itself or do they add it to a regular routine?

Yikes. This one's gonna be interesting.

Dear Mrs. Coach,
Please be nice to coach from now on. He's taking it out on all of us.

Thanks - all of us.

#9, the WOD says to run 400m if you don't have a rower. That might be a good sub.

Brendan, you are a machine. That video was wicked.

Casey (#15) give the WODs a try and you decide what to do before and/or after. I just started to do more recently and I've been at this for almost a year and a half now. You can practice the stuff you're less comfortable after the WOD's, that's what we usually do.

Went for metcon rather than strength aspect, thus 2/3 BW for bench; 9:14, still tough. Done after 15 min break after yesterday's WOD.

Comment #15 - "Do people do this program by itself or do they add it to a regular routine?"

Add it to a regular routine.

150 in 5 minutes??

insane...

Can I get the menu you had for breakfast? That made wheaties look weak!

I am in awe...

Alright my usual question...anyone...Artist and song title from yesterday? Can't get the tune outta my head!

any resistance on the rower?

Did the running and subbed pushups for the bench seeing as I don't have access to a bench or bar today, and pushups are my weakest link.

22"34' for what it's worth

Broken sets and bad form all over the pushups, singles for most of the last set. It's something I really need to work on. :\

#21 Mencius-
The song in the wall ball video- Godsmack "I stand alone"

Kate

Man...this is going to hurt. About 4 more hours, I'll be off work...will post time...that is, unless I'm too ashamed of my time lol. Hope you all have tons of fun with this one...I know I will.

Does anyone agree with #17?
If ever I can do ANYTHING after a WOD, it's usually practice in a defficient area, such as performing thrusters til absolute failure so Fran doesn't seem as hard next time. Or occasionally doing weighted pull-ups with progressively heavy weight over a certain time period.
No-one could possibly do the WODs faithfully and still have the energy and time for another routine surely...or could they?

oh dear....the bench..

one of the most 'popular' pieces of equipment in my most hated franchise gym. and it's on the other side of the room from the rower.

cunning use of an 'I-own-this' towel perhaps? My only option is to wait until 40 minutes before closing tonight, I fear.

M/25/200lbs

12:56

Used 180lbs on the bench for the first set, and 135 for the next two.

Used 80% resistance on the rower.

Almost met Uncle Pukie for the first time, hopefully I'll run into him in the near future.

WOOWW.... Brendan, you're a machine! awesome

Comment #26 - Posted by kazama "No-one could possibly do the WODs faithfully and still have the energy and time for another routine surely...or could they?"

Of course they can. WOD's aren't enough for anyone in top shape. I normally knock out the WOD before breakfast, then at lunch run 4-6 miles at a 6 min/mile clip. Then after work, hit the pool or a heavy bag workout. On the weekends I try to do a century ride with the bike club.

Joey (#30),
you must be a different species from most of us.
:-).

as RX'd 12:54

bwt=185lb., BP= 185 lb.

Joey,

Yeah, but it takes you thirty-seven minutes to do Fran.

Yikes.
19:20
DBs used for weight. Started at .7 of bw, proceeded quickly to .6, then to .5.

All sets broken.
Hell, I'm broken.

27:12 as written. missed my 20:00 goal badly!
BWT 250 - BP 253 Rows: 2:10, 2:07, 2:10

Bench press does funky stuff to my shoulder, whereas shoulder press doesn't, so....

3 rounds for time of;
500m row
1/2 bodyweight shoulder press (35kg), 30 reps

23.30

26yo/M/68kg

As for the WOD being enough, hell yes if you attack it with all your heart. Hell no if you half-arse at it. Go HARD.

#26
I certainly agree with #17
we will typically, depending on the wod, have a pre WOD to help a defiency or wake up the nervous system and then again depending on the wod we will do more technique stuff.

and #33 - wonderful

BW: 170
Subbed 400 meter runs- treadmill 3% incline, 10mph
Bench Press= 175 lbs
Time: 17:57

I was wondering if anyone could direct me to a link or provode WOD's for pregnant women. My wife has been watching me do Crossfit for several months now and is interested in giving it a try.
Thanks for help.

#39, T,
take a look at BrandX, start with puppie level or scale the exercises back to something manageble.
take care, have fun and congratulations with the pregnancy.
Johan

bw = 181
500 row
165lb/91% (10,10,5,5)
500 row
155lb/85% (8,7,4,4,4,3)
500 row
135lb/75% (6,6,6,6,6)

21:36

BWT: 188
Bench 190
25:56

I remember someone asking about chest work earlier this week. I hope they got their wish.

OUCH!

1- B, fantastic job on that WOD
2- Dylan, I saw you taking notes in the background!
3- (#15, #19, #30. If you are adding this program to another one, I think, you are just not going hard enough here, and you are doing too much. If you stick with the WOD-3/1 or 5/2 ( once you can do one at prescribed weight) and do the moves, you really will only have PRODUCTIVE energy left for practicing skills and playing the sports you love along with it. Otherwise, you will most likely be working beyond the sweet spot of the power curve.

bwt - 125lbs
BP - 95lbs
18:34

46 yo male, bwt 165, bp 165 for 47, 155 for 23, 145 for 20. Shoulder hurting from yesterda4
500m rows 1:58/1:43/1:54
:45 secs lost each time getting from rower to BP
Total 24:22

500m row
60kg bench press x 30
3 ounds

time 20:17

The bench press killed me, for whatever reason I was weak on BP today

34yom, 160 lbs

Cannot run today, major snow storm outside

I did 3 rounds of
Sumo Deadlift HighPull, 45 lbs, 50reps
Bw BP 30 reps

30:00

Last set of BP was 5-5-3-4-3-3-3-2-2 but failed on the last rep.

I can see fights starting over today's WOD in my crappy gym. And though I'm certain I'd win, I'd rather put the effort into the WOD today.

Using scales I found if I balance a 20kg plate on my back and do pressups, I'm moving the same weight as a bwt benchpress. That way I can just have a plate next to the rower, and no meatheads feel threatened. Anyone think this is a good / bad sub?

23m/5'9"/183

sub'd 400 on treadmill, scaled bench down to 135, or else I'd still be there...

26:42

oh my god that hurt

32:22

bwt 220

TM for row 1% grade 400m
175 first two sets
135 last set

Male 40 / 6' / 185 lbs.

What I thought was a 400m path turned out to be more like 600m. D'oh! So...

Run 600
30 x 95 lbs. BP
Run 600
30 x 85 lbs. BP
Run 600
30 x 75 lbs. BP

23:12

22m/180#

bench:
180 x 30
160 x 30
140 x 30

28:19

ouch......

31:15

had to go

155bp
165bp(smith machine)
145 (smith machine)

no spotter and I didn't want to crush my chest..

That was very difficult. Used C2 rower and subbed chest-slapping pushups for BW BP. Not sure if anyone has any opinions on whether or not that is a good sub, but when fresh I can do about an equal number of both exercises so I figure it's legit. Time = 15.40. First row was done under 1.50, second two were a hair over 2.00. BW=152# as of yesterday.

Tariq

28:40 as rx'd

kept all rows under 1:55...2nd and 3rd sets of bench were marathons

43 / 195

1 round @ 24:10

#54, push-ups are about 60% BW, and chest should always touch the ground on every push-up (including in cindy, angie, barbara etc) otherwise you are doing partial push-ups, next time at least double the push-ups at least, with of course, chest touching the ground each rep and fully extending at the top.

Did it exactly as posted got 16:57. Almost puked, and then climbed at the gym for four hours. Then crashed hard after dinner.

I posted under the wrong day, I was talking about yesterdays wod, look forward to doing todays.

as rx'd it took me 30 mins. Any suggestions out there whether it would be better to lower the weight and go faster, or refuse to lower it like i did?

12:54...but I did ring dips as subs for the BPs

subbed 400 m runs for rows
subbed 135 benchpress for bw

18:42

Great Workout - really sucking air!
26:25
1:50 400m TMs
205 x 30
BW is 275 if I could do 30 reps at 275 I wouldn't need this

Holy crap, comment #33 made me laugh so hard noodles came out of my nose.

And I don't remember eating noodles recently.

At all.

28 y/o 170 lb 5’10” approx 11% bf
CFWU x 3, 10 pvc shoulder stretches each round, subbed 5 ring dips each round.
Bench press 135lbs x 7,3

WOD
Elliptical d=1 “mile”
Bench Press 170lbs: 5,5,5,5,5,5
Elliptical d=1 “mile”
Bench Press 170lbs: 5,5,5,4,4,4,3
Elliptical d=1 “mile”
Bench Press 170lbs: 5,5,4(fail on 5), 3(fail on 4), 3,3,3,2,2
Time: 52:54

Foam roller work after

Ouch! My 44yo frame was suckin major air molecules! I loved it though!

220lbs/6'1"/44yo

Rn1: 500M Rows 2:11 / 185lb BP 16,10,4
Rn2: 500M Rows 1:97 / 185lb BP 9,6,5,5,5
Rn3: 500M Rows 2:00 / 185 BP 6,5,4,4,3,3,3,2 (killer round; I could barely get the bar off the rack at the end)

Total Time: 35:00

Team Lakeland
Neil
Three rounds for time of: 22:22
Run 400 meters
Bench press 80% body weight, 30 reps
The benches really had to be broken up.

Are there recommended warm-up for certain WOD's other than omitting exercises from the CFWU that are planned for the WOD? I have been using the CFWU for just about everything so far. Just wonder if there was a more optimal warm-up theory out there. Thanks.

42:56

BW = 160 lbs.

Three rounds for time of:
Run 400 meters
Bench press 163 pounds, 30 reps

Failure on rep 23 of last round using 163 pounds.
Reps 23 - 26 of last round using 143 pounds.
Reps 27 - 30 of last round using 123 pounds.

The last 11 reps took about 10 minutes to complete.

Mrs. McC and Me- pressed for enough WO time: CFWU x2 (up to 16 PUs now- only doing 8 a month ago).
Didn't bother keeping overall time; crowded gym and childcare closed mid-WO. 3:48 ave on row; BP sets broken; prioritized weight over ROM and used smith Mx. Should have scaled back on wt. to BP with full ROM.

Feeling the pizza and beer night- legs tight and exhausted way too early.

Hoo-rah rest day . . . cannot wait until Monday's WOD

as rx'd with cfwu x 3
Bw: 208 BP 215

17 min

Followed it up with a 1000 meter row. Last 250 did as fast as possibly. Great workout

Bw 191

Bench Press 5x3
135,155,180,210,235

Fran sub'd #65
7:20

thrusters 11,10 8,7 9
pull ups 7,7,7 5,5,5 4,3,2

30:14 bench scaled to 135# (should be 172 or so). Sweet sufferin' succotash, even as scaled this WOD just ate me up. At the Tour de France, there are several climbs so steep they are considered "beyond classification." This WOD is similarly steep for me.

Alright my usual question...anyone...Artist and song title from YESTERDAY not today? Can't get the tune outta my head!

Rx'd 29:17
False grip hang practice.

age 40
bwt 211#
used 225# for bench
time-46:50

18:04 as rx'd

bwt-168 lbs
pre-L-sit practice
post-tabata squats (lowest rep),0 rest x max chin ups = 20x32=640 FZ

13:04 (45 lbs bench)

post: tabata squats 14 and CF jumping pull ups (max rep) 20 (legs are done!)

M/48/5'10"/175

Three rounds for time of:
Row 500 meters sub burpees for 2 minutes
Bench press body weight, 30 reps sub 135 lbs

20:03

34yo 5' 11" 200
As rx'd 32 min, Bench about killed me, sets really had to broken up. First time I have done c2 rower, set the level on highest setting of 10. Is that the proper setting or are you supposed to set it on a dfferent level????

modified bp-133 bw175#
19:23
pre-l-sit practise 4x20sec
post-tabata squats - lowest # of reps-19
max pull ups-21
score-399

Subbed row for 50 HPDL and BP for 55lb weighted pushups.
X3 rounds
Time:16.00mins

modified bp 111# at 156bwt
16:16
pre - L-sit practice, DB split jerk
post - tabata squats lowest rep (15)
zero rest
max chins (11) ugly then my hands gave out and fell off bar.
15x11=165

#40 Johan,
Thanks for the advice.
T

Subbed 400 m run. BW 155. 28:20

28/M/185
CFWUx3

16:19
subbed 400m run and 135 bp

2x 170/m
Started 175, 155, 135 BP

Allen:
20:30

Brian:
22:25

Allen kicked my ass.

25:37
Subbed SDHP for rowing.
Subbed slightly inclined pushups for bench press.
Recovering from 2 day flu.

23yo male
bwt 193

Did this one w/ my bro.

Shared a bench, and did 400 m runs (1:45 was worst time).

30x 190lbs
30x 190lbs
12x 190lbs, 10x175lbs, 8x160lbs.

Time = 53min, and I'm gonna pay for this in about 48 hours :)

34 yo male
bwt 170

CFWU x 2

used 165lbs for bench for first 2 rds. Dropped to 155lbs for last 15 reps.
21:20

33YO/M/6'2"/190LB

1. 1:47 500m Row
185 x 10, 165 x 20

2. 1:52 500m Row
165 x 15, 155 x 15

3. 1:49 500m Row
145 x 13, 135 x 17

Total: 41:30

Saturday @ Brand X was Half Murph

Big Dawgs
800m
50 pullups
100 pushups
150 squats
800m

25# Weight vest optional

Pack
800m
30 pullups
75 pushups
110 squats
800m

Puppies
600m
15 jumping pullups
50 pushups
75 squats
600m

I did the Big Dawg with no weight vest 36:54

CFWUx2

First 2 rounds as Rx'd. Third round dropped bench 20lbs...50:59. (BW = 175)
I did have to share the only bench in the gym so that didn't help, but my weakness has been exposed. I'll be doing extra pushups/bench after WODs whenever I have anything left.

CFWUx3
sub push-ups for BP

9:09 almost passed out on the last row, vision blurred & hands got tingly so i slowed to a 2:00/500 pace & finished.

i know push-ups are way easier then BW-BP but it's too far from one machine to the other, this allows me to blast through without stopping. Next time i'll do clapping push-ups or double the # of regular. Thanks Dan#57 and TK#54

ratt

CFWUx3

36.12*

Benched on Smith Machine for the sake of failures (many)

*500m Row
(90%) 5,3,2, (85%) 3, 2 (80%) 3,3,2,2,2,2,1
500m Row
(80%)3,3,3,3,3,2,1 (75%)3,2,2,2,1 (70%)2
500m Row
(70%)3,3,3,2,2,2 (65%)4,3,3,3,2
Each min-set ended with a failure (not counted as a rep)

Newbie question: would it have been better to start at a lower % and move more quickly with fewer failures? This WOD absolutely thrashed me, but what is the best approach to attaining the strength/power/endurance to eventually do this without scaling? Any suggestions would be much appreciated. Thanks CrossFit.

40:03 as rx'ed.

That is correct, no typos there. I weigh 195lbs and that's the weight I used so that I may work on my strength and endurance. Believe me, I was ready to drop the weight by the second round but I fought through it and that was my main goal today. My rows were pretty speedy (1:38,1:43,1:42) so that was tough but I just had to keep choppin' wood on the bench to prove I could do it.

This WOD kicked my ever lovin' goofy Newfie arse. Right on, buddy!!!

bw- 150 age 22 m 5'11"

cfwu-x3 with windshield wipers instead of situps, and l- pullups
did 400 m, no rower
did 145# closest to bw, without going over. My gym doesnt have 2.5# plates.

35:30
I think i half died today. This workout was great. the run was actually something i was looking forward to between sets of bench. I had trouble turning my steering wheel after this one.

Bwt: 134

As Rx'd:

18:52

Frustrated with the bench. Feel like I've lost a lot of power there so I think I'll be working on that a bit. Felt pretty good rowing though.

BW 150
23:36 w/100 - I suck so bad at bench
Rows
147.4
152.6
151.8

BW: 183
Subs:
1st & 2nd Rd: 145
3rd Rd: 135
About 70% of 1RM

25:04

49:00

Age 35
BW 181

6000 25 pound snowshovel deadlifts
2000 25 pound snowshovel catapults
1000 25 pound snowshovel cleans
4 muscle ups
30 rope climbs (low angle)

3:13:44

I'm movin' to Florida.

I finished in 27:00 aprox. First time, and I mistakenly rowed only 400m. I think rowin 500 would have added another 1:00 on my time. I couldn't do 30. I basically tried to do sets of 10 which I couldn't keep up in the second round. This is an interesting workout, and I've never benched my own weight for 60 reps before!

cfwu x 3

42yom/160#

19:57

rd 1 bp - 160# 10/10/5/5
rd 2 bp - 160# 10
150# 10/5/5
rd 3 bp - 135# 10/10/7/3

male, 27, 6'2", 250lbs

~21 min

Not even close to bw on BP...yet.
500m rows between 2:00 & 2:15
20 x 155lbs (broken 10, 8, 2)
20 x 135lbs (broken 10, 7, 3)
20 x 135lbs (broken 10, 6, 3, 1)

The C2 at my gym lurches forward & backward as I move back and forth. Any ideas what's causing this? Poor technique? Too heavy? The only way I've found to prevent this is to slow down.

#74 Mencius-
The group is Gorillaz
sorry don't know the song name but you can at least go to Yahoo Tunes and look it up there by doing a song search with the band.

Kate

26/6'6"/186 lb
CFWUx3 (10 consecutive pull-ups (PR))

25:32 (subbed 135 lb bench (75% bwt))

Hey everybody,

I have been doing Crossfit for about two weeks now and am loving every minute of it. I have very strict eating habits, but I am about to start the Zone and I need some advice. I am 24 6' and a solid 185. I have been training for years to achieve one goal, and because of that goal I have to run and swim religiously. I run 4 days a week and average 22 miles a week at a 6:30-6:45 pace. I swim twice a week for a total of about 2 miles. This is on top of the WOD and more. I do not want to lose muscle mass, so how many blocks should I eat? Any advice would be much appreciated.

sub: 95 lbs. Bench press
25:34

38yo M 155#

CFWU x 1

Row 500m
155# Bench x 30 reps
Row 500m
155# Bench x 15
135# Bench x 15
Row 500m

20:00 Had no chest left for the last 30 reps.

Did some calf work and situps to finish.

as Rxed

30 X 160 lb bench
run 400 M

3 rounds

27:02

mentally grueling!

CFWU x 3

~20 minutes.

400M run
45 LBS Bench x 30
400M run
95 LBS Bench x 30
400M run
95 LBS Bench x 30

+100 situps
95 LBS sets all broken.

32 yom, bw 190

22 min 15 sec...subbed 115 lbs for first set of bench, did 36 dips, 36 pushups for the second set, then 95 lbs for last set...chest and so forth are smoked. Thanks coach.

Comment #108 - zone doesn't provde the carbs necessary to support 22 miles a week of running at a 6 minute pace. You will wind up converting protein to glucose to fuel that level of activity.

Mark 47 yom 157 bw

As Rx'd. Rows were 1:49.6, 1:49.8, 1:49.8
Total time 29:06

Subbed pushups with 58lb ruck for bench press
500 meter rows as rx'd

18:04

Got my C2 back today.... Hadn't rowed in mos. so I paid!!!!!

cfwu x 3

25/m/63"/150#

As rx'ed 155#bp

the last 15 of bp was broken and the last 30 were badly broken, but finished.

24:50

this SUCKED

oh and 50 45# sdhp for 500m rows

m/48/163

Row: 45
Bench 110

Took the BrandX 'Porch' approach - mostly:

400m Runs and 165# for 15 reps for the first two rounds then 135# for 15 reps on the last round.

Run1: 1:21
Run2: 1:31
Run3: 1:33

Total 12:01

Age 28
BW 165#

BW 150

bench 100
500 M row

19:00

bw 200

3 500m rows, 3x30 bench presses @ avg 96 pounds (25 @ 110, 52 @ 95, 13 @ 75) 27:17

14:06
subbed run for row (no rower at firehall)
bench at bw (150lbs.)

A day behind on the WOD, did yesterdays...

CFWU x3

Could not remember if it was 20 for each arm, or 20 total so did 20 each arm. This was FUN!!

Run 800 meters
20 lb One arm DB snatches, 20 reps each arm
20 lb Dumbbell squat cleans, 20 reps
100 Sit-ups
20 lb Dumbbell squat cleans, 20 reps
20 lb One arm DB snatches 20 reps each arm
Run 800 meters

Time: 28:20

Erin

Scaled big time.

3 rounds for time:
Row 500 meters
Bench Press 135 X 15

12:07

29/5'11"/185
scaled down to 75%BW bp, which still smoked me
17:00 (row 1:47-1:50-1:54)

21/m/155
As rx'd

27:30
All rows under 2:00

M / 185 / 37

50 SDHPS & 155 Bench x 30 Reps
50 SDHPS & 135 Bench x 30 Reps
50 SDHPS & 135 Bench x 30 Reps

All Sets Broken…...31:25

Neil(49)165

5 mins XT warm up + CFWU X 3

Sub 400 mtrs X/Trainer

Lap #1 XT 3.53 BP 20/10

Lap #2 XT 4.05 BP 12/6/6/6

Lap #3 XT 4.05 BP 6/6/6/5/4/3

Time 18.50

Boy was that really tough!

#105 Chris

C2s sliding about is quite common on wooden or tiled floors, especially if your big and rowing powerfully.
Try putting a couple of 45lb plates over the front feet of the C2, or ask the gym to nail a strip of wood at the front and back of the C2 to stop it from moving.

Your Friend in Health and Fitness

Neil Foley

Adc
22.39
BW 70kg
Bench Press 60kg
Row Splits Drag 4
1.43.3 28
1.55.9 25
1.50.5 26

Tia
16.45
BW 95kg
Bench Press 60kg
Row Splits Drag 7
1.32.4 34
1.51.7 27
1.50.0 26

BW 150 lb
CFWU
1st Rd As Rx'ed
2nd,3rd Rd 135 lb
27:14

M/49/195

29:50 with Mods

Used 155# for BP (=79% of BW)
Row times: 1:42/1:52/1:47
BP times: 7:17/8:02/9:08

Notes: BP reps rnd 1: 5/4/3/2/1/3/3/3/3/3; rounds 2 and 3 typically 2 or 3 reps.

Had to sub pushupsx2 for the bench press since the gym was crowded today. So I did 3 rounds of 500m row and 60 pushups 13:54

These work outs keep getting better and better. I truely feel that only after a week I am breaking plateaus. Anyway 26/ m 180. WOD 31 minutes
400 1:05
180 (smith machince due to no spotter in the gym) 15, 7, 5, 3
400 1:09
180 10, 7, 6, 5, 2
400 1:04
180 10, 7, 5, 4, 4

as rx'd 21 min

Coming to u from windsor ontario canada 6'2, 195lbs., I did Three rounds for time of:
Row 500 meters
Bench press body weight, 30 reps. I always do Crossfit Warm up today's time was 20:30mins.

Did the 400m run on treadmill. Then had to walk across gym to bench. Benched 165. 3 rounds as rx = 29'52.

Played my first rugby match of the year. Just over one year of crossfit and a number of other teammates on it as well. Wanted to say thanks to coach and everyone in the crossfit community as I felt great physically throughout the match, though we didn't fair well. Anyway, thanks again!

WOD on tap for tomorrow, not looking forward to all that benching, oh what a difference a year makes.

DWight

half-and-half: 5 sprints, 1 1/2 rounds of this...

beat my ass. ~15 minutes

#106 Kate- ThanksX2!

subbed 50x45lbs SLHP for 500m rows. bodyweight bench, which was a little nervewracking after awhile without a spotter.

3 rounds: 29:56.

For futre reference: FOI work project last few days, then skiing all day this morning...may make up one of last three, but probably not and onto next series.

bwt-145
cfwux3
Subbed 30 x 24" box jumps for 500m row
Benched 145lbs in cage - was terrible, benchpress is still my weakest lift.
31 minutes

When I finished rower was finally free, so I rowed 500m: 2:11

B/W 175
as rx'd - 17:39

# 11. Thanks for the sub ideas.
m 36 185#
sub rows with 50 sdhp X 3
30 X 3 BP @ 170 #
Bench killed me, completely broken but happy to finish.
25:07

--

Subs:

~400m
~3/4 body weight bench press = 115 lbs

43:57

--

--

That was ~400m run for 500m row.

--

Age 51/BW 240#
Benches @ 200#, (37:52). Everyone in the gym enjoyed watching me getting my ass kicked. This was a good workou.

23:02 as Rx'd BW-205#

going great guns till the last set of bench.

M/26/181
CFWUx3
WOD as Rx'd:
3 rounds
Row 500 m
Bench 185lbs 30 reps

22.44

Joseph
BP at 185
Had to use hammer machine for last two sets due to lack of spotter (had to go to work)
Worked as fast as possible, but had to share bench and rower and spot eachother, so we did not time

Joy Beth
BP 115
hurried, but untimed
awesome pump!

14:38. This on top of yesterday's WOD has left me feeling tired and broken. Glad tomorrow is a rest day. Sub'd pushups for the BPs given the equipment challenge and a desire to increase push up ability.

I did a combo of yesterdays and todays-

Bench 30 reps, 75 lbs broken 15/15
Run elliptical 400m
20 lb one arm db snatch, each arm 10 reps
20 lb db hang cleans, 20 reps
Bench 30 reps, 75 lbs broken 15/10/5
100 situps broken 25/25/25/25
20 lb db hang cleans, 20 reps
20 lb one arm db snatch, each arm 10 reps
Run elliptical 400m
Bench 30 reps, 75 lbs broken 12/8/4/5/1 fail

Time- 33:28

Cleans were not full squat cleans. Form on the snatches wasn't all that great. Last rep on the bench press was a complete failure and I almost got trapped under the bar!
I keep missing the bench WOD's and have noticed my bench has dropped off. I also remembered to narrow my grip on the second set so it then came from my chest not my shoulders.
Definately enjoyed this one. Thanks Coach!

Kate

I meant to write that the depth of my squat on the snatches wasn't all that great.

Kate

1/3 cfwu
As RX'd. 29:30.
BW = 180, used 185 for BP.
Last two sets of benches were just awful. All rows done in under 2 mins (1:56, 1:58, 1:59). All benches done at the pace of molasses on a cold winter day.

I still can't conceive that I just did 90 BW benchpresses. Why did I do that? Jujitsu tomorrow will suck. Bad.

400m run 135bp 20 reps on the last set
21:37

Done this morning on an empty stomach. Didn't eat well, or much, yesterday. Not much fuel in the tank.

3 rounds
Row 500m
Bench Press BW - first round 95lbs (60ish% BW). 2nd and 3rd round 75lbs (50% BW). Felt pretty weak.

21:00 min.

Good lord this WOD destroyed me. I think my chest will never be the same again.

Bodyweight = 150lbs
400m run
135lbs bench press x30
400m run
135lbs bench press x30
400m run
135 bench press x20 (simply could not get it up at all)
115lbs bench press x10 (much, much easier)
Time: 43:30

The bench presses just ate up way too much time. If I was smarter, I would have dropped down to 115lbs much earlier, but I'm a stubborn SOB.

Bad day, as I got to the gym to do this with about 15 minutes until closing, and I hadn't warmed up. She wasn't going to stay open longer for little ol' me either!

Warmed up with 30 seconds on the bag, 1 samson stretch and 10 pushups! Did bench with 60kg/130pnds (bodyweight was 100kg/220pnds at New Year, and don't know what it is now, but I'd hope around 90kg/200pnds), rowed as Rx'ed. Only got 2 rounds in before closing...

13m 21s

Did the last 10 presses on the Hammer strength bench too, as the free Oly bar was looking decidedly dangerous at this point without a spotter!

Subbed sumo deadlift high pulls for the rowing
also had to do 135 lbs on bench

Weight: 185
Time: 30:56

Neil

# 129

X/Trainers times should read

Lap #1 1.57

Lap #2 2.01

Lap #3 2.03

Quoted times from Fridays WOD for 800 mtrs X/trainer

Was having a senior moment (yet another one) They tend to occur just after completing the WOD.

BW 59kg

row 400m (ugh remembered wrongly from the notebook)
35kg BP 30 reps

19:05

22:12
22M
185

Bench def got rough in the last set.

CFWU x 3
Nolan bwt 190
Dan bwt 195

sub'd 135# bp

Nolan: 19:53
(should have used 145-155 but still smoked )
Dan: 38:38

Killer WOD and once again, totally impressed by some of the studs posting monster times.

Bodyweight = 165lbs
400m run
165lbs bench press for 12 then 135 lbs x 18
400m run
135lbs bench press x30
400m run
135 bench press x 30
Time: 17:59

M/27/165

1:38

used 154lbs on the bench, as no spotter, but failed after 24 reps, missed the rack and dropped bar on my face, slicing lip open. dropped to 138lbs for rest of set, felt stupid.

didn't care about time

138lbs 30 reps [broken]

didn't care about time

138lbs 30 reps [broken]

23:50

should've followed my own idea, put a plate on my back and done press ups.

This one fried my chest out pretty good today. NO rower so I had to complete it using the run instead. All of the runs completed on a treadmill between 10-11 mph. 33 yo, 206 lbs with 205 on the bench. Total time of 30:47

#80 - If the machines are poorly maintained 10 may be OK. Check the drag factor on the monitor. For your size, a 150-160 drag factor should be enough. Unless the machines are poorly maintained and 10 is required to get a high enough drag factor.

#105 - You can also wrap duct tape (sticky side out) around the 4 legs. Seems to work well unless you are simply too massive, which you may be.

i scaled down to 60lb dumbbells for first 2 s ts then down to 50lbs for last one. ran on treadmill instead of row. 27:00 min. was is hotel gym, bench is weak spot for me just trying to finish.
34 yrs. m. 200lbs

Subbed the hell out of this one:

-40 box jumps for 400m run (bout the same timewise for me, need to work on jumps)
-Cycled the BP between 0.75-1.0 BW. First round mostly 1.0, last round all 0.75. Various weights in between.

28:02

13:53
Subbed weighted clapping push-ups for bench.(20lb vest)

bw 175

18:00 min

yeah, 90 reps of body weight, not a chance... for now!

WOD modified

3x 400m run
2x bench press 65#
1x bench press 45#

still pretty hard...

time 16:46

32:40
dropped to 80%-85% of bw from the middle of 1st round to the end

TSCHANZY 44YOM 175LBS 5'9"

ALL 4OO'S @ 1:30.

MODIFIED BODY WEIGHT BENCH PRESS
1ST SET 6X175, 2ND 6 X155, 3RD 6X155, 4TH 8X155, 5TH 4X155LBS NO SPOTTER. TOUGH LAST TIME 21 REPS WITHOUT REST OF BODY WEIGHT.

RING PUSHUPS 24 AND THEN 6
RING PUSHUPS 15 AND THEN 15

TOTAL TIME 17:14

27:54
Used bowflex rower @ 100# x 55 reps for rows
BW- 165# BP- 165#

CFWx2
BW 175
28:34 Subbed 400m run w/ IBA and helmet (had to). Otherwise as rx'd. Holy crap, did that suck! I was thinking 9 sets of 10 on the bench. Yeah right! Last set was 1 set of 5, and 14 sets of 2. Like alot of other people, I looked forward to run just so I could get some rest for my pathetic chest!

first bp set @ 205#, dropped to 185# for second and third. Was shooting for <30min but the last 10 bp killed my time.

Thanks to the advice of kempie and others, though, I posted a pr on my *final* 500m row--1:41. Very, very close to a technicolor yawn on that one. Goal is 1:30. Lofty, I know, but I've got nothing but time.

Oh yeah, time: 32:33

BW: 168#, scaled BP to 135#

Time: ~27 min (someone started using my BP setup while I was rowing, plus they took my running stopwatch, reset it, and gave it to the desk attendent...[sigh]. That added a few minutes, and the time is approximate +/- 2-3 minutes)

22:41, including 20-30 sec. walk between rower and bench. First time using the rower, definitely easier for me than the SDLHP's. After the 1st round, I had to drop the BP weight down from 200(bw) to 185 cause I couldn't do any more...OUCH!

15:36
bw 80kg
Bench 50kg

This was a killer!

183 lbs, 22 y/o

22 min 50 sec

My muscle fibres are more the explosive type.. lol

Greetings from Sweden

J: Ran a 10k race today
N: 24:10 sub'd 75lb for the bench press. BW 113

19:49 I'll have to build to full bodyweight benching. 155 first set, first half of second set. 135 last set. Bodyweight 181.

Jeff-As rxed BW 164-BP-165
row#1-1:36
row#2-1:48
row#3-150
Time-23:16

M/30/193
Hamstring still on the mend. Did this a day late, 4 mi. nordic skiing yesterday.
Tried rowing and it was not so great on the recovery.
Subbed 30x BW bench, 30x pullups, 3 rounds
After, did air squats, OHS w/ PVC and SLOW single leg hamstring curls with bad leg (20#). This could be a while, I guess.

33 min

55# on bench
12:51

28:15

195x15,8,7

195x5

185x4,3,3,3,3,3,3,3

185x5,3,3,3,4,3,3,3,3

M/240#/45y

BP@155
Time = 28:30

DONE Sun. March 4th & Combined with WOD of Feb. 27th

bw-200

wu
squats, db cleans, ring dips, 1/4 mile jog

wod 1-3 rounds for time of:
400 meter run as sub for 500 meter row
40 pushups as sub for 30 bodyweight benchpresses
12:59 total

wod 2-10 sprints for time of:
100 meters
18:68 with wind
17:32 against wind
16:80 with
17:50 against
17:17 with
17:52 against
16:02 with
17:82 against
16:96 with
17:59 against

worst-18:68 on 1st sprint
best-16:02 on 7th sprint
difference-1:66

Both were with the wind. 18:68 on the 1st sprint was just feeling it out....like a warmup. Otherwise a much tighter spread of times.

MC

bw 203/35
bp 205#
1st rd (5) 6x
2nd rd (3) 10x
3rd rd (2) 9x, (1) 12x (painfully slow, literally 30 mins for last rd of bp
59:02

Scott
bw 180/35
bp 135#
27:26

Kids were sick yesterday, so I took my rest day early.

Work out 22 minutes, but I had to modify the bench press.

1st row then 160(BW)x10, 160x5, 5 push ups broken

2nd row then 135x10, 135x5, 5 push ups broken

3rd row then 115x10, 115x5, 115x3, 115x1, 115x1

Finished my missing reps 95x10, 95x10, 95x5, 95x5

90 total reps, but I have a long ways to go before 90 reps of my body weight.

26:33
160# Bench(no spotters around)

40 minutes bwt 226, BP 225

Sub 30 push ups for 30 BWBP.

12:45

26yr. 155#

Runs on treadmill - 9.2 @ 2%
Bench - broken sets down to 3 reps at the end

28:16

big pipe: bw #185

1st rd: 500m row, 80# dumbells
2nd rd: 480 m run, 1-10, 80# dbs; 10-20, 70# dbs; 20-30 60# dbs
3rd rd: 500 m row, 60# dbs
picking the dumbells off the ground and getting them in place became a workout in and of itself
39:24

BW 276

BP - 150# and switched to 135# after failing on the 12th rep in 2nd set

28:27

Bodyweight - 190lbs
Benchpress - 195lbs

As rx'd

26:39

counted the 1/3 mile run to the gym as the first leg; rowing on level 10 was actually pretty fast (b/t 1:45 and 1:50 for each; 2nd and 3rd set of benches had to be broken into sets of 5's and 3's. Pathetic.

34:37--rows as rx'd, used 135lb for bp--still started to feel dodgy right shoulder in later reps. 10 min ellip wu 16/16. ran 1 mi after @ 5.5 mph. hr avg 132, hr max 162.

John 40:15 as rx'd
Kate 24:54 50% bodyweight

Should a woman really be able to bench her body weight?

80% bw, subbed run for row
just under 30:00

Sub'd 400 run for row...

Matt:
135lbs bench
11 mph on the treadmill for the runs

Heather:
65 lbs bench
7.8 mph on treadmill

#205, of course! Why *shouldn't* a woman be able to bench bwt? The fact that many/most can't is cultural, not physiological.

I'll happily be doing this as rx'd as soon as I shake this stinkin' flu.

Benchin' over bwt for 25 years and counting...

Scaled bench down to 185, still took 25:33. BWT 218

Age: 37
B.W: 162
as rx'd: 10:15

This was harder then I thought. First set got 17 BP in a row...then 3 or 2 at a time. Tried not to rest that much.

2nd set...much harder...got to 7...then did sets of 3 or 2. Took awhile.

3rd set...did 5 to start...then max 4 after that. A lot of 1's and 2's.

Didn't have stop watch...but was sub 35 minutes.

32yo
BWT 190
As Rx'd.

With following Mods:

Round 1: BW (210) x 15 reps; 180 x 15 reps
Round 2: 210 x 14 reps; 180 x 16 reps
Round 3: 210 x 14 reps; 180 x 16 reps

Sub'd 50 lb SDHP x 40 reps for rows

20:13

Subbed press-ups for BW BP, to try and keep a good pace.

Lost time because phone stopped timing, but nearly fell down the stairs leaving the gym and nearly threw up when i got back.(I live next door to the gym)

24:43

21:21

BW 180/BP 115...and I still had to break the 30 reps into 3-4 sets) Generally rowed a 2:00 for the 500m.

BW 198
BP 205
First time using a C2 rower, resistance at 10.

1: 4.57
2: 8.04
3: 9.41
3 rounds: 22.43

27yo 200lbs

30:00

75 reps of bp at 205
last 15 reps at 185

Bwt. 178

Subbed 165lbs bench

24:29

19:30

bwt: 185

used 115 for bp (62%)

m 34 bw 162.5

Sat morning workout. Had to modify.

3 rounds
165 x 20
row 500 m

about 21 minutes. (forgot to stop stopwatch)

Yoga class afterward. I'm fried and going to take a few days off. After Linda then tabata pushups, I had nothing left for this one. Very unhappy with my time and performance.

17:12
subbed 50 full range knuckle pushups for bench.

42 yo
Male
210 lbs.

29
Male
200 lbs.

March 3, 2007

For time complete:
Treadmill Run 0.25 miles
Bench press 205 lbs. x 30 reps
Treadmill Run 0.25 miles
Bench press 185 lbs. x 30 reps
Treadmill Run 0.25 miles
Bench press 185 lbs. x 30 reps

Complete in 34:04

Pull Ups
8, 8, 8, 8, 8

40yrs/195lbs

28:37

BW 220

Subbed 170# Bench

29:24

#208 Lynne, You are my new inspiration!
I still feel like a weak little girl when it comes to bench pressing and most of the weight lifting stuff, but getting better, stronger and faster.

41 yr female 128lbs
Used only the bar(45) for form and technique. Will try half my body weight next time.
16:27

38/M/185

So this is what happens when Coach gets sick of reading "why don't we bench more..." and "why is there so little chest work..." and "my benchpress has really dropped while doing CrossFit..."

Thanks a bunch.

Started at the correct weight but began scaling down after the first 10 reps. Managed 175lbs through the rest of the first 30. Continued to scale down as muscle fibres degenerated first into saltwater taffy and then into candy floss. Finished the last 10 at 135lbs.

28 mins.

More better faster.

20:58

bw:175, bench 185

Rows were pretty consistent albeit a few seconds slower each time.

Bench:
R1: 20/10
R2: 10,6, 4-5, 4-5, 4-5...can't remember exactly
R3: 8, 5, 3, 2 (failed on third making use of saftety), then longer rests and 3-4 at a time.

R1 was under 5 minutes
R2 was about 6 minutes
R3 was about 10 minutes

All the time was in the bench.

M 23 bwt 190

As rx'd

17:53

Fractured pinky so no benching

3 * (Row 1000, 60 parallette pushups, 30 abmat situps)

35:12

Coop
BW 168 age 38
BP 135#,115#,95#
500m row
3 ROUNDS
46:53
wife
age 33 Bw 140
4th crossfit day
250m row
45# bp
3 ROUNDS
around 30 mins

28:34
185# bp all sets broken

M/18/158

135 lb. BP
34:35

32 yo, 225#

row 500 m, BP 135#

3 rounds in 25:04

19:27 with 100# BP

************************ 03/05

31:00 BW 230

185
185/135
135

Male 50yo 185 5'9"
3 rounds
Bench 115 x48
Row 500m

33:03

F/45/115
as rx'd 27:45
bwt/bench 115

#225 Lysa thanks! Hang in there...the bar for reps is a *great* accomplishment and 1/2 bwt a good goal.

first I did "Josh"
with just the 45# bar, but the OHS were feeling better by the end
aprox 10:40

no meter on rower
75 strokes
dumbells on presses
65# first set breoken
60x15, 55x15
50x30
bw 185 46 yo
18:00

33 / 230#

185# Bench
33:00

bench press 205 bwt 203
25:04

M/41/180

CFWUx3
skill: 5xdeadlift, jerk, split jerk, snatch balance at easy weights.

WOD: substitute 2 pushups for one BW BP so 60 pushups between rows.
16:55

did a little core work afterwards.

cfwux3
bw 180#

bp 135# set 1. 115# set2&3

27:36

37 reps of 165# on the BP per set to match total weight; otherwise as RX'd. 22:05.

Modified 22 min:
(3) Bench machine 195 x 30, 20lb db sumo high pull

Charity
Sub'd BP-95#
18:10
Jeff
BP 165# BWT- 164
row'd
1:36
1:48
1:50
23:16

Modified this one to do it all on rings.

30 Ring Rows
30 Ring Flyes
30 Ring Rows
30 Ring Flyes
30 Ring Rows
30 Ring Pushups
30 Ring Rows
30 Ring Pushups

Time: approx. 42 minutes

42:05

BWT: 195
All Bench reps done at 205

Sets broken as
30: 12/6/4/3/3/2/2
30: 6/5/5/4/3/3/2/2
30: 5/5/5/4/4/3/3/1

40M/5'8"/178

24:00
165/155/135

completed 6-Mar-07

bw 165#

as rx'd 17'51"

did this workout 10 minutes after the dumbell snatches and cleans workout

49 yom; 232# today

used 165# for 25 reps for bench, first two rounds did 1000m rows, last round 500m

1: 10:14 (4:08 1000m) BP 165x12,x8,x8
2: 8:44 (4:12 1000m) BP 165x10,x8,x4,x3
3: 10:09 (1:59 500m) BP 165x10,x6,x5,x4

Rowing machine and BP in different rooms accounts for some of my time, but didn't seem to help - the bench stank.

29:34, but did 30/20/10 for bodyweight benchpress...hard

25yom, BW-171
19:42 with 135lb Bench and 400m run

95 x 30 / 85 x 30 / 85 x 30

BWT 170

As RX'ed 33:15

M/30/200

WOD - (Scaled BrandX 'The Porch') - 80%BW = 160# bench x 20 reps. 2 or 3 reps is all I could get out near the end of each round. Average about 2min per 500 m row.

Time: 23:07

Post - Core circuit & Stretching

Did this on 3/6/07 PM

Subbed DB BP for BP
1st round 70#
2nd round 60#
3rd round 50#

This was awesome and painful...
Thanks!

forgot time... 26:37

(done 3/6/07)
20:09...HR avg 143 max 173 (think my HR monitor was intermittent)
Sub 400m runs on tmill (6.5/7.0/7.0)
185# BP: 30/15/15 (I've missed some recent WOD's w/ BP, and it shows)
Also, had to stop at rep 15 BP in rd 1 to change my son's diaper at the gym! Gave me extra rest time.

cfwuX2 rowing 1:47,1:46, 1:47
BP first round on smithmachine nothing else available, first 13 reps 185 then 135 for the rest
15:41 plus transiction time
M/38/198

29min, sub 135 after first 30 bp's
wu=20 min hard stairs?

M/074/215/42yoa

400m/1.37, 30x195 5.48;
400m/1.38, 30x185 7.24;
400m/1.42; 30x155 4.17
22.30

She's a beauty.

24:30 as rx'd.
Man, 90 reps of bodyweight bench is tough.
First set was able to do 25 reps unbroken. All other sets of bench very broken (albeit completed).

165# Male, 5'9" 28yr

cfwux3, no dips, 11 pullups, 15 all others, shoulder dislocates added
bw: 142
age 18
male
5' 8"
WOD w/ 115 lb bench: 28:50
wow, need work on bench, all sets very broken

37 bw190
sub'd 1/4mi runs for rows

as rx'd

23:06

28:00
155# 1st 30
145# balance

age24/bw208

500m/205x20
500m/205x15
500m/205x10
all sets broken
17:35

254 lb, ~33% fat, 36yo, male

23:30
Rowed, 50% bw, 30 reps on first round, 15 thereafter, all sets broken.

Whew. Been a long time since I did a WoD. Gained weight, lost fitness. Oh well, lets start over.

Bwt 175, subbed runs.

Got through 2 rounds in 20 minutes and had to go to work. This kicked my butt

.25MI: 9.5MPH PACE (1% INCLINE)
30 X 115LB
10 MPH PACE
30 X 95
10MPH
30 X 95
10MPH

13.54 (FROM FIRST BP TO LAST RUN)

28:28 total Bench Press scaled to 70%, 65% 60%. Bodyweight BP is about my 1 - 2 RM. 90 of those just wasn't going to happen.
Row 1: 1:39
BP 135 x 10, 125 x 20
Row 2: 1:52
BP 115 x 20
Row 3: 1:56
BP 115 x 15

Three rounds for time of:
Row 500 meters
Bench press 135#, 30 reps

Total time = 21:58

Notes: Rows were between 1:38 and 1:43

Run 400m
BP: 165x30 (85% of BW)
Run 400m
BP: 145x30 (75% of BW)
Run: 400m
BP: 125x30 (65% of BW)

Time: 45 minutes
For next time: Start at 145 on the BP.

Age 34
bw 184

Even scaled at 80% bw this was wicked hard. All sets broken - down to singles at the end. All rows under 2 minutes.

35:56 total.

45/235

33:30

Scaled as if I weighed 155#. Some of my better rowing: 1:39/1:40/1:48.

M/37/175

Subbed low incline DB presses with 75lb DBs for BWT bench press.

Time: 30:08

16:42

Subbed pushups since I need to improve on them, and because I benched heavy Wed. night.

29/185

Sub'd 3/4 bw for BP.

18:06

13.47

no barbell/bench so subbed bench press for press ups with 20kg weight in rucksack on back.

26 yo
male
5'10"
195lbs

As rxd: 19:56

tried this as rx'd and was taking forever. dropped down to 135 for 2nd and 3rd rd.

44, 5'11", 201lbs
19:50
-sub 60 sdlhp @45lbs, 1/4 mile run, 60 sdlhp @45lbs
-sub 95lbs on bp; thought this would be far too light but was thankful in 3rd round when it took 4 sets to complete 30 reps
-all sets broken except 1/4 mile

m/ 29 yoa/ 6'2"/ 255 lbs

1. Modified CFWU 2 setsx 15 reps each
-Overhead Squat 45 lbs.
-Goodmorning 45 lbs
-Pull-Ups
-Push-Ups
-Sit-Ups
-Samson Stretch

2. Modified WOD
Three sets for time of:
-65 lbs. SDHPx 50 reps
-Ring Dipsx 30

Time: 25:20. I subbed the ring dips because I have a shootfighting tournament this weekend and BW bench for 90 reps would've slaughtered my shoulders for a few days. The dips were hard enough as I hit failure on the last set.

3. Isometric Neck Holds
Blue Bandx 1:00 holdx 4 ways

4. Static Stretching
10:00

33m / 194 lbs

Sub run for row
Sub my bodyweight when I was 13 for my current weight

3 x 400m run / 135 lbs bench

10 min elliptical machine
15 min swimming

24:00

m/ 30/ 6-2/ 245

CFWU x 2 x 10

WOD Modified as follows:
3 Rounds of:
- 400m Run
- Ring Dips x 30
- Ended with another 400m run

Time: 19:10

Benching just hurts my shoulder so I opted against it.