Haven't done this one before. Looking forward to it.

This is gonnae be a killer ! i'm already sore all over !

nice sadistic twist on the push pull :-)

Keith You are a true Recon Marine. HONOR, PERSEVERANCE, SPIRIT, AND HEART. A RECON MARINE CAN SPEAK WITHOUT SAYING A WORD, AND ACHIEVE WHAT OTHERS CAN ONLY IMAGINE.

-Freeman

awesome.

Keith you are what Good asks men to be, thank you and SemperFi.

100 miles and $46k...nice work Keith!!! You are a hero.

So I'm new to CF. What is meant by bodyweight bench? I know in the FAQs it says take everything literally. Therefore if I weigh 225 lbs, I should be doing 3 sets of 225 lbs at 30,20,and 10 reps?!? I think I'm strong, but I dont know about that strong- it seems a little crazy!

If that's the case, any suggestions on modifications?

Lastly, a suggested substitute for row because I don't have the machine.

Thanks!

Dang, I hope the fix the rower at our gym!!

Big thanks to everyone involved in the Level 1 over the weekend in Brisbane. Matt Swift did an awesome job in organising and running the Cert.

Big thanks to Coach, Nicole, Pat, Lisa Ray, Lisa Lugo, Tony and the Aussie Crew of Matt, Steve, Zane, Chris, Danny and Kev from Singapore. More knowledge in the head and great prep for the Level 2 in July.

Good times.

Coach - always a pleasure to see you and chat. Hope everything goes well with Lauren and you get back in time.

All I have to say is, "OUCH!!"

Chad #8 - Scale the load on the bench if you have to. Otherwise, if you can bench 225#, then go for it regardless of how long it takes you to complete the WOD. If you don't have a rower, do sumo-deadlift high pulls with 75#. 10 SDHPs is approx equal to 100m.

Comment #8 - Posted by: Chad L at May 17, 2009 5:19 PM

Once you can't do more reps in the set, rest. Keep a total rep count until you get to 30. Once you hit the # of reps, Row the corresponding amount listed. Then get to 20 Bench reps....etc.

#8 Chad L:

From the FAQs (which you need to go read right now)

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

Scale the benchpresses back to a weight that will allow you to complete the WOD. Take note of it and see how you do the next time BW Bench comes up.

Welcome to CrossFit!

Chad L #8

Yup. 225# 60 times. If you can't do that, go lighter, and make note of it in the comments should you come back to this WOD later on.

If you don't have a rower, you can substitute 50 sumo-deadlift high-pulls for every 500m, but I would just run 400m for ever 500m row.

They brought this one back from the dead. Almost 3 years ago was the last time this WOD was posted.

First BIG hugs to the FRAT and the community...

Second so i have to row 50-100 and 200 times ay 70 or 80 pounds with our low pull/rower combo???? DAMN!!!!!!! I don't know if that is ok

I think I've found a solution- body weight bench presses: On the MOON!

WOW, this is gonna be a killer push/pull workout, chest and back will be smoked.

Wow this is a heck of a 3 day run...love it. Will need rest Tues.

YOWZERS! i <3 rowing wods! looks fun. I will have to catch it on Tuesday or convince my globo buddy to suck it up and do it. Just got done do a globo gym version of Catch 22 ala Herm :)
22 DLs (#120 -im WEAK from Cindy&the GHD wod still!)Framer's walk w 25# dbs resulting in crazy looks from the gym rats, 22, db thrusters, another farmer's walk, 22 pull-ups on the gravitron with #80 assist, 1000m row, 22 OHS with an empty #45 bar, 1000m row - 21:18
Big FRAT-ILICIOUS hugs to the usual suspects :)

OUCH!!!!! I just finished the lunge, box jump, pull-up wod and now this. I must admit when I first read Sundays wod i thought it might be too easy so what do I do?? I wear a 20# weight vest for the duration. 40:30 later I crawl to my truck pull myself into the seat, curse the clutch and barely make it home. Once again I am humbled by coach and I LOVE IT! Thank you coach and the entire crossfit community. As sick as it sounds I cant wait for tomorrow!

Hey, i saw the recommendations if you dont have a rower, but i do have an actual weighted rowing machine at my gym, i feel like this would be closer to the spirit of the workout. Any recommendations on weight/reps?

The Brissie cert was awesome. It's #3 for me and the best one yet. Matt and his team were great hosts. The coaches and interns all did a cracking job. Great to meet the Lisas and see Coach, Pat & Nicole again.

Rookie, game on for Perth!

#23 Icpl maughan dude i have the same situation we hit with 70 or 80 pounds but my brother Carlox used a rower and he says that the rower machine is easier anyway enjoy the pain dude 3-2-1 GO

Does anyone have a good idea for an appropriate sub for bodyweight bench presses? I don't have a bench or a spotter?

"almost the whole world is asleep. Everybody you know. Everybody you see. Everybody you talk to... only a few people are awake and they live in a state of constant total amazement"

I'm back to wide eyed, giggly amazement. Amazed by and grateful to my friends here. THANK YOU so much for all your support. I had one of my lowest times last week, and boy, did I feel *love* from you guys..

GIDDY-UP!

#26 ???

You can always look under START HERE! Section and use BrandX Scaled Workout then choose a weight you feel comfortable with. No one can make that decision for you, just make note of your weight selection so you can track your progress WHICH you Will progress. Enjoy

Attended the Level I in Milwaukee. Drew, Jolie, Rudy, Joe, Chuck, and Boz decimated us on the workouts, drills, and skills. It was a blast. Lectures were to the point and left plenty of time for targeted questions. All concepts were explained clearly and as a team this combo made the information easy to absorb and fun to tackle.

More time with rope, muscle-up, snatch, and kipping drills would have been preferred though I realize there is a ton of material to cover. No doubt putting 50+ people through the paces makes things tight on time.

Thanks to Ryan Atkins for hosting: rockin' facility!

Worth every dime!

PONY where the hell are you??? You make us worry big time lady come on Pony don't do that again...nevermind it's GREAT to have you back we love you girl...big huge hugs!!!

It was an honor to serve with you Zeier and it is still an honor to be your friend. If only everyone had your heart. Way to gut out that last 25 miles.

Wow, Matt Chan, Super aerobic capacity dude, what a barn-storming performance!

Have Fun, Train Hard,

Billy

Bringing Sexy Bench Press Back

#26, You could use ring dips.

Guys we have an old tunturi rower at school, it is not adjustable how many rows do u think equal 500-1000-2000.
thanks

All, I can say is "Thank God I have lost 58 lbs since August!!!"

Loving this workout and can't weight to give it a shot!

one word...brutal

3...2...1...GO!!!

#34-

I am a rower and can tell you this, typically for a female every 12 strokes equals 100m; however, this is variable based on your strength and how many strokes per minute you take, but that should be a good gauge.

500m ~ 60 strokes
1000m ~ 120 strokes
2000m ~ 240 strokes

Hope that helps.

nice follow-up to the PT test.

chest will be fried by tonight, that's for sure...and sdhp will be a new experience. I'm looking forward to this.

FML...

Hey Pony! Welcome back. Really missed seeing your posts! Glad to see you're back and hitting the WOD's hard.

Pony - my sister, you have been missed and loved, and thought of, and prayed about every day!! Glad to see you back in the saddle! :) Now GET SOME!!

SDLHP: 45 lb
Bench: 95 lb

50 x SDLHP
30 x Bench
100 x SDLHP
20 x Bench
200 x SDLHP
31 x Bench

Just did the Brisbane Cert, had a great time, many thanks to Matt and Wendy and all the team at Crossfit Brisbane, everything ran seamlessly. The US coaches were awesome! lisa, Pat and Nicole were inspiring in the WOD they did, thanks for making the trip out.

The content was excellent, I recommend if you haven't done one, everyone get along to do a cert if possible.

Going to have some D cups after this one...:)

Herm, Rookie, Cougar Hunter...guys can you hice me your 500-1000-2000 meters rowing times?? Please guys i know you are stronger than me but to have a reference

28/m/79kg

Half volume:

Subbed:
- 20kg SDHP for row (1 per 10m)
- All bench presses at 60kg except for rep 1 to 7 at 80kg in first set at rep 1 to 5 in last set.

ie.
25 20kg SDHP
7 80kg BP, 8 60kg BP
50 20kg SDHP
10 60kg BP
100 20 kg SDHP
5 80kg BP

13:44

Really screwed up recovery over weekend - didn't eat enough, didn't sleep enough and the game of rugby tipped it over the edge. In warmup, it's apparent body hasn't fully recovered from last week as same mid-back area isn't as supple.

80kg felt *very* heavy in the first round, enough to have safety concerns. But body seems to have picked up during course of WOD. Feel very lathargic after, don't want to move too much.

Damn won't have access to a rower all this week, gonna have to do 350 sdhps it looks like...

Just saw the videos....nice! I have the same choices on base in Miramar as well....dang shame.

A little food for thought......

from FAQ:

"What is a burpee"

To perform a Burpee with a pushup, you will begin in a squat position with hands on the floor in front of you (1). Kick your feet back, while simultaneously lowering yourself into the bottom portion of a pushup. Your arms will not be extended. (2). Immediately return your feet to the squat position, while simultaneously pushing "up" with your arms. You will perform a pushup as you return your feet to the squat position (3). *Leap up as high as possible from the squat position* (4). Repeat, moving as fast as possible.

http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv

The only way to do them...

Get up there...high in the sky!

Great job Keith.

Semper Fi!

Alright no more post till my time on the wod tomorrow....:)

Sleep well!

s'more - i am a bit busted up after the Cert on the weekend. will attempt this tomorrow when my legs work. ITB's are screaming at me.

GO FRAT

A word of warning for anyone considering subbing in Sumo Deadlift High Pulls. Last time I did 200 SDHP's in a single workout I could barely move my arms for a week, seriously. This workout would be calling for 350 so be careful

lol, cant even do one bodyweight bench yet...but can jerk BW overhead, go figure.

why do i have to be so damn heavy,good lord!This is gonna be good times !

Chesticles, chesticles, chesticles. Poor little chesticles.

Pony,

Nice to know you felt the love. Saddle up and ride girl.

Does anybody post their stats and WOD times anymore?

Male
5'10"
215 LBS

First Round: 6.23
2nd Round: 7.46
3rd Round: 11.22

Total: 25.32

"...guys can you hice me your 500-1000-2000 meters rowing times?? Please guys..." Comment #45 - Posted by: s'more

PRs:
500m - 1:25
1000m - 3:13
2000m - 6:47

Since this is all together, I will be shooting for 1:45, 3:30, and 7:30 on my splits.

"A word of warning for anyone considering subbing in Sumo Deadlift High Pulls. Last time I did 200 SDHP's in a single workout I could barely move my arms for a week, seriously..."

Comment #50 - Posted by: Crawf

Probably not using your hips explosively enough if your arms were that sore. Likely you turned it into an upright row with a knee bend.

As you get the bar above the knees, drive the hips up into the bar and let momentum bring the bar above the nipples. You shouldn't be holding the barbell up at the clavicle AT ALL. As soon as the bar is up to the correct height, return it back to the mid shin.

Thanks Herm!! So cool as always...big hugs bro!!!

48/m/6'/202/week 28 CF

For time:
Run 400 meters 2% incline on treadmill
135lb. Bench press, 30 reps
Run 800 meters 2% incline on treadmill
135lb. Bench press, 20 reps
Run 1600 meters 2% incline on treadmill
135 Bench press, 10 reps

27:33

This was tough but satisfying! If I had a vote I would like to see more benching in WOD's. For me it is a movement I need to work more often to be able to use my BW for more reps.

Next time I'll try more pounds on the bench and we should have a rower in our gym soon.

Sincere thanks to everyone involved in running the Brisbane Cert at Matt Swift's CrossFit Brisbane.
Lucky I don't live in the same town 'cause everytime I meet Matt it hurts!!

It was a seriously inspiring and motivating learning experience. Working out on your own doesn't prepare you at all for the intensity of a hyped-up box full of XFit maniacs.

As a result, my clients got a dose of CrossFit inspiration this morning...I loved it...nearly as much as they did for sure.

Thanks Coach for sharing your time with us. Your no nonsense wisdom is enlightening. Cheers.

60 kg bench
rowing machine on 8 (not a c2)
31:00

I don't have a bench at home.

Would 95# shoulder press be a reasonable sub (bw 160#)?

I could do ringdips for bw benchpress, but that seems too easy.

Any suggestions?

I do CF for 3 years and I still would not be able to do this as Rx'd. BP BW is too much for me :(

30 yo male 80kg bench
18:04

Matt, Steve, Pat, Lisa, Nicole, Coach & the rest of the trainers, fantastic cert in Brisbane. Thanks so much for your guys time & wisdom, its great to be around such a wicked environment. Look forward to seeing you guys again.

26:16 as Rx'd

M 5'11
197
Avg'd right under 2 min for every 500 meters of rowing.

M/33/155/5´9"

As rx´d: 42.45

I often find myself looking at the prescribed workout and thinking, "That doesn't sound so bad". This is not one of those workouts.

m/43/73kg

44:24 as rx´d

Carlos, no kidding. Here you go.

As rx'ed 31:31 - 165lbs

49:32

m/41/5'6"/145

sub: 45#sdhp for rows
145# benchpress

32min

m/32/165

rx'd

27:37

28:39

Subbed 12.5kg SDHPs for rowing.
32kg bench press (~50% BW).

Time: 28'50"

F/33/62kg

22:15

Subbed 45# sdlhp for rows @ 1/10
BW: 190
Time: 34:50

Brutal!

not feeling the 3rd round

SDHP 45# 50, 100
BP 185# 30, 20

20:00

28/6'8"/217

35:04

rows-1:27,3:16,7:17

19:37 subbed HSPUs for bench head to floor

wanted to do more work on HSPU since I don't like doing bench press anyways

M/26/6'1/175

WOD: subbed 135# for BW on bench press

30.59

Picking the proper weight on bench press is a balancing act. Even the slightest bit more weight would have increased my time significantly.

Milwaukee Level 1 cert: Thanks to everyone for a great weekend. Crossfit is excellent on so many levels, my favorite being the quality of the people who are drawn in to the community. The trainers are top notch performers, educators, and overall people. Big thanks to Andrew Thompson, Boz, Jolie Rudy, Joe and Chuck. Thanks to Crossfit Milwaukee for hosting - best of luck with your new space!
One suggestion: I really wish we had more time to do the specific skills - rope climbing, muscle ups, pull ups, and snatch - that we hit on Sunday. At the very least, it would be helpful to provide an additional handout - perhaps personalized by the trainers on their specific coaching cues for each skill. There was no time to take notes, and each trainer had such perfect coaching cues it was a bummer to get home and not have those on hand to review. A one sheet handout with specific personal cues from the trainers present at the cert is a much better keepsake IMHO than a certificate.
I soaked up every minute of the cert. After a 7 hour drive home I can't frickin walk today either. YAY Crossfit! Thank you all very much!

As rx'd @ 185 lbs:

00:38:49

WAY TOO MUCH LOLLY-GAGGING.

32:53 Rx'd
205 on BP

35/m/205/73"

29:55

41/m/176cm/160#

50 SDHPs, 45#
30 shoulder press, 95#
100 SDHPs
20 SP
200 SDHPs
10 SP

30:57

350 SDHPs are a nightmare. You can't pace yourself because you have to open up the hip exlosively to avoid arm pull and core to extremity violation.

If I had enough room in my apartment, I wouldn't hesitate a second to shell out the money for a concept 2 rower.

95# SP is about 70% from my max SP, the same as bodyweight BP is about 70% of my max. BP. Partitions looked pretty similar. Of course power output is somewhat lower on the lighter weight SP compared to BP.

Just got back from the Milwaukee Cert..what a great time! If you you have even the slightest interest in Crossfit, ATTEND!! It's great to see athletes with such a passion for the sport aspect and the lifestyle. Thanks to Jolie, Chuck, Rudy, Boz, Joe, and Andrew. You all were great. Only thing I'd change, smaller cert class. Thanks

Nice work Graham Spagnola (1st) and Brandon Massie (5th) at the Midwest Qualifier. You two will represent CrossFit Troy well at the Cross Fit Games. It's a privilege to train with you and to also be trained by you, but it's best to be able to call you good friends and to say your futures look bright.

Also, well done to Chastity Slone for her 1st place victory. Nice work, and train hard. Now it's not only us saying, "Wow, girl got game."

It will be great to see 3 competitive athletes from Troy Ohio join the many others at the Games.

40yrs/M/5'8"/172

As Rx'ed

22:44

#28 I think you misread my post- I can do BW bench presses but don't have a bench or spotter

#33 & 60 I think I'll sub full range ring push-ups with my feet up on a plyo box

scaled to 135#, didnt keep a running clock, the rows were painful at 7am

2k Row
CFWU (64lb assist)

For time:
Row 500 meters (1:50)
75lb Bench press, 20 reps
Row 1000 meters (4:00)
75lb Bench press, 10 reps
Row 2000 meters (8:13)
75lb Bench press, 5 reps

Total time: 20:21

My 2nd day of Crossfit

29/M/6'0/175#

46:42

Used 155#s on BPs, did SDPHs instead of rows. Had to switch from 45# to 25# for the last set of 200 SDHPs (my legs were still killing me from yesterday's WOD!).

oh. my. god.

day after the PT test, and no Concept 2 rowers on the FOB.

pack-ish scaling, SDHP & 1/2 BW BP

50 SDHP/30 BP, 100 SDHP/20 BP, 50 SDHP/10 BP

My legs were DUN by that last set, and I definitely threw up in my mouth a little.

TIME - 23:17

as Rx'd 21:24

I'm sorry, Sarah Dunmore earned 1st place at the Midwest. My bad; I misread the list.

m/37/6'4"/220

scaled to "pack"

SDHP: 50, 100, 200 (45 lbs)
Bench press: 30, 20, 10 (115 lbs)

31:08

p.s., i've been doing this for ~5 months, and this has been the hardest 3 consecutive days of CF i've seen.

25/m/5'11"/208

Good thing I ate terrible all weekend and weighed about 5lbs more than normal...29:58 as rx'd w/210# bench. Rows 1:32.9, 3:31.6, 7:32.7

Thanks so much to the Milwaukee Cert Team!!

Drew, Chuck, Boz, Jolie, Joe & Rudy... you were all very helpful and insightful.

Drew- great job running the show, getting us started and wrapping things up... can't be an easy job with 55 amp'd up strangers!

Chuck & Boz- What engaging speakers you two are... I think you could hold the crowd's attention on any subject, let alone the ones that you've mastered so well. The lectures were always very well structured, on-point, and entertaining.

Jolie, Joe and Rudy- thanks for the hard (and fast) work in the break-out sessions, running through the moves in a complete yet concise manner, and zeroing in on the common flaws that hold us back.

Can't wait to head back up to Milwaukee next month for the Oly cert!

INSURANCE QUESTION

I am in the final stages of finishing my garage gym. I am planning on getting a small business license and training out of it this summer.
Any suggestions for an insurance company that is CrossFit and garage gym friendly? I am a member of the RRG but that will not cover building, equipment, ect... Shoot me an e-mail or post with ANY advise.
Thanks

O.M.G, watch the Matt Chan vid! Someone should check that dude with a metal detector...I'm sure he is a cyborg. One to watch for the Games, is anyone else excited yet? :0)

Just attented the Milwaukee Cert and have never been more proud and enthused about being part of the Crossfit community. The trainers exceeded all expectations I had. They are amazing athletes and very inspirational. All the participants at the Cert brought the same encouragement and team effort that I love about the Crossfit community. I would have loved to spend more time on the skill work sessions that were done on Sunday. The trainers provided amazing cues during this time and it would be helpful to be able to practice with the trainers for a longer time period on those skills. Again, Thanks for an awesome weekend and a ton of information to go home with.

25/M/191/6'1"

Subbed 84% BW (160#) benchpress
This really gassed me

36:47

The rows were as follows:
500 = 1:58
1000 = 3:56
2000 = 8:12
I was toasted by the end.

Good workout coach, but I need to work on my BP a little more since I couldnt do full bodyweight.

First time doing a wod *before* work :) Thanks to my globo gym&running partner Steffy for killin it with me! Went light on the bench presses - STILL sore from last week& my wod yesterday - plus upper body strength still not up to par
23:18 bp's #70
Steffy - 24:08
Glad to beat my running partner at SOMETHING!!
GO FRAT GO!!

I did almost this exact workout the other day except I did push-ups instead of bench press. It's a killer. I'll do this one today.

http://www.endlesshumanpotential.com

bw 165

subbed shoulder press 105x5x5

M/39/175/6'

As Rx'd 26:20

Should have warmed up more on the BP

CFWU x 3

35:45 (BP at 165 lbs, 5 less than BW)

500 row = 2:15
1000 row = 5:00
2000 row = 9:45

22:21

Sub'd 135#

We have a couple rowers at my school, but the displays are both shot. Can anyone tell me how many strokes for a male (I saw the # for female) it takes to do 100 meters.

27:03 As rx'd

2000 meters rowing is a looooong time!

Broke the bench sets into 5s. (is that still as rx'ed? :)

thanks again to the coaches from this weekend's level 1 cert in milwaukee...very well done. the work that you have put into honing your craft was very obvious to me, as i'm sure it was to everyone there. i am absolutley grateful and humbled to have cleared this first (certifiable!) hurdle along this awesome journey into genuine & comprehensive fitness. keep up the good work & i hope to see you all again very soon.

IS THERE A SITE WHERE I CAN CHECK WHICH WORKOUT CAN SUBSTITUTE FOR ANOTHER? THANKS

Loved the Milwaukee cert. My favorite part, other than the team Fran workout on day, had to have been seeing the coaches do work during the lunch hours on both days. Makes me so much more pissed that I won't be able to go watch the Games (somebody stream it!). Joe, from now on any time I'm about to quit on a wod, I'm going to think back to how you didn't give up on that last rope climb.

I share the same sentiments as Julie and Kristen about the skill work cues -- too little time spent on them. I'm going to have a hard time thinking: "what did Jolie say to do at the bottom of a snatch?" when it comes time for me to train someone on it because it was almost glazed over. It would help if we spent less time on things like nutrition, programming, etc because honestly, those things are in the handout and we can read that whenever. Fix cues have to be shown and demo-ed, and it would have been a much more worthwhile subject to spend more time on.

Nonetheless, it was a great experience and I hope to attend more certs in the future.

Just finished the San Diego Cert - thanks Greg, Josh, Stefan, Jimi and all the others who made it a great weekend. My legs aren't as thankful, but they will recover. Excellent coverage on the material. The workouts kicked my ass, but also inspired me to push myself harder. I just wish it were one more day, so that we could have worked more on some of the other skills - snatch, kip pullups, etc. Thanks again.

m/30/217

Used 220 for bench press.
SHPD for Rows.

28:22

The first time I bench press heavy in my life was yesterday, out of curiosity more than anything. Of course, that's the day before we get our biannual bench press WOD. This'll be a doozy.

M/24/200/5'9"

Good WOD today, I had not benched press in awhile. Was curious to see how I would do, which was better than I thought.

CFWU x 2
195# x 16 reps(forgot to put 5 more on)
185# x 14 reps(bar got stuck to my chest, so I decided to drop a few pounds)
160# for the remainder of sets, my arms felt like jello

Subed rower for SDHP 45# 50,100,and 200 reps was retarded, wish I had a rower. Thank you for rest days.

DO WORK!!!

as rx´d

36:37 @ 198 lbs. (90kg) bench press

tired arms. not satisfied.
wanted to go faster.
but sundays 3 WODs took their toll.

#1 10 x 100 m run + 20 push ups - 11:52
#2 7 x 7 burpees,7 pull ups, 7 dead lift* - 9:26
#3 5 x 5 backsquat

*dead lift @ 143 lbs. (65kg)

C: 27:38 @ 200#

B: 24:18 @ 160#

20,15,10 reps on the bench press, that was the hardest part for me. 1:45 500m to start. 2K in about 8:25 with a waterbreak in the middle. Humbled once again at the hands of the WOD.

Ooops, forgot to post time.
41:50

m/49/190

50 -SDHP 45 lb
30 - Bench press 190
100 - SDHP 45 lb
20 - Bench press 190
200 - SDHP 45 lb
10 - Bench press 190

29:35

free-weights room was closed as exams were on next door so,

subbed 185lb on the "bench press" machine
row as rx'd

23-24 min (need a stopwatch, still)

500 meter row was fine but on the others I had to pace myself. Broken the bench press into 10s. Much easier then a barbell woulda been though!

M/36/5'10"/183

Still recovering from illness, first day back doing anything. Took the concept from today's wod and modified it.

I used a 135# barbell and a 62# KB to do this.

10 BP
5 SDHP
9 BP
6 SDHP
8 BP
7 SDHP
7 BP
8 SDHP
6 BP
9 SDHP
5 BP
10 SDHP

Felt great to be doing something! Big thanks and man hugs to Herm, Cookie and Eric for the recovery advice. I bought the fish oil this weekend :-)

GO FRAT! Never Quit!

Have a rower but it doesn't show distance, only rep count. Anyone know about how many rows is 500m? Thanks ahead of time.
Chris

I was with Matt Chan @ the San DIego Level I Cert last year. This guy is a Great Athlete. Congrats Matt! I expect you'll rank high at this year. Good Luck!
-Malcolm
Run Jump Lift

Met Eric "Cougar Hunter" Gohl among others this weekend. Just one more reason to love CF.

Nice to meet you and your Dad, young man. See you in Aromas.

# 57
Same workout as I did.. I think I had about the same time.. it took around 2:30 for each .25 of a mile.. The treadmill would not track mtrs.

As rx'd:

29:36

70" - 190lbs

Had to use 195lb on the bench, globo gym on base didn't have 2.5lb weights.

First time I ever did anything over 1000m on row.

Last round suffered from "premature exeration" on the 2000m!

Um, yeah - I'm 6'6". Gonna drop down a bit on the bench press.

Does anyone have tips on blending Zone and Paleo diets?

First time ever rowing.
500M - just over 2 minutes
1000M - just over 4 minutes
2000M - just over 8 minutes

Bench Press - Weighed 183 with shoes on, went 185 for the set.
Tried to do the reps (30- 5,5,4,4,3,3,2,2,1,1), then drop off the highest number for the next round. By the middle of the 20 round, that went out the window, though.

Wanted to break 40 minutes, but failed on the final rep 3 times. Tough workout.

Total Time:
41:29.06

28:47

m/24/6'3''/205

Bench press 205
subbed sdhp with bar for row...no machine...
50,100,200

WOW that was terrible...38 minutes

anyone else think those 350 sdhp for a sub were a bit excessive? I cant walk my ass hurts so bad...

34:50

I have never benched this much.

Big thanks to all the coaches at the Milwaukee cert!! The amount of information i tried to soak up far exceeded my expectations. I think the best part was simply listening to the cues you gave to correct our form. a lot of the information in the cert i've heard from journal articles and videos, but being able to experience the coaching aspect in person was priceless for me. Excellent work, and i hope to see you again soon!!

M/ 36/ 5'9"/ 225
MBN McComb

Completed the first round with BW Bench, but had to drop down on the last two rounds. Instead of 30/20/10 reps, I did 20/20/20 reps. Still got my 60 reps in. Completed around the 23 min mark. All I can say is Brutal. But I love it. Thanks CF.

As part of the Milwaukee Level 1 Cert I wanted to thank Chuck, Drew, Rudy, Joe, Jolie, and Boz on a fantastic job! What an amazing team of professionals and athletes! As speakers you commanded your subject matter, engaged the audience and answered every conceivable question. As coaches you were inspirational.
From a course perspective I wouldn't change anything. The material, and how it was presented was excellent. The drills were very informative and at the proper level of detail. There was alot of material to cover over 2 days. One minor suggestion would be to break the gymnastic skills session into smaller breakouts that are offered over 'working' lunches or post workouts. Tho, I am not sure how you could fit everything into time allotted.
Also a BIG thank you to everyone from Milwaukee Crossfit who helped things go so smoothly. Ryan, you have a great facility and an outstanding team!

M/6'4"/225/32

Go figure I tried max bench yesterday, first time ever to lift over 200 and I got 225 up a few times, and then today's WOD roles along. Already did Fran this morning so this afternoon is gonna suck.

Just finished the Barbel cert in Oakville, Ontario.

What an information rich weekend, with some lifting PRs to boot!

Thanks to Rip and the staff for all their patience and work. Rip's practical experience, knowledge and his generosity with it is a testament to the greatness of his soul.

Thanks all.

first bench I split 15@bw and 15 (bw-20lbs); rest were at bw; didn't get splits/lap times

total: 29:39

CFE in 3 hrs...

21:01 - 185#

205 bp
rows in: 1:35/3:53/8:10

44:03

very tough.

As Rx'd with 170 lbs

28:55

m/39/5'10"/170

Male 30years/80kg/175cm

as rx'd 26:56 (damn good work out)

Grueling. BP my nemesis and rowing just darn wears me out. This is worse than Linda and I am scaling to the ratio.

85lb, which is 2/3 bw, a normal woman's sub.

55:51

M/33/185

AS rx'd (BW BP +5#
38:25

Good stuff, tough to gauge BP w/o hitting failure. Had about 100m between bench & rower.

30/m/176

as rx´d 37:17

M/43/185#/5'9"

As Rx'd 185# BP - 24:25

I'm around 250lbs... I used to play D-1 Ball and if i could BP my weight 30 x times i would be in the league... what should be the scaling rules?

Hi,
This was my first max effort WOD! WAlked through last weeks!
Male 183cm(6ft) 120kg(264lbs) No rower (SDHP)
Most sets broken.
20kg(45lbs)SDHP 50/40,40,20/40,40,40,30,30,20.
120kg(264) BP 19,8,3/12,6,2/6,3,1.
17.34 mins extreme effort, feeling really sick!

M 34/140/5'7"

Subbed 105 lb Bench: 25:16

M/27/5'9"/155

As rx'd 21:02

m/33/6'/220

scaled to "pack"

SDHP: 50, 100, 200 (45 lbs)
Bench press: 30, 20, 10 (110 lbs)

33:32

24:45

Used 85# for bench...I didn't have a spotter, so that was the most I could manage on my own.

mixed it up a bit today to punish myself for this weekend! :)

CFWU

Complete For time:
1 mile run
21-15-9 rep rounds of:
..95# Thrusters
..Knees to Elbows
1600M Row

Completed in 29:17

1 mile run in 7:08
1 mile row in 8:37

Really felt awesome! :)

25:47

C2 damper 4
40-lb DBs for BP (no spotter)

Felt decent on row (consistently ~2:01/500-m pace). Took a couple of breaks on the 2k. Should've pushed a little more and gone with 45-lb or 50-lb DBs.

22:39
subbed 135# for 165# Hurts my shoulder to bench anymore, used to be one of my best lifts. May need to focus on it some more.

Took :40 to get from rower to bench and back each set.

500m 1:50
30 BP 4:03 (includes transit time)
1000m 3:56
20 BP 3:14
2000M 8:13
10 BP 1:21

The level 1 cert in San Diego was everything I'd hoped it would be and more. Thanks so much to CrossFit San Diego and all the trainers and coaches we had the privilege to learn from! You guys have such knowledge and an incredible knack for being able to share it in a way that it could be understood and immediately applied. Andy spoke with such captivation and clear, concise wording; Rachel was a true inspiration to all of us females; Josh was a ridiculous example of efficient movement - I'm stoked I got his cleans on video to see what it really means to not waste an ounce of energy in a movement; Stephan's experience and sincere interest in our "getting" what he was try to explain/fix in us was so appreciated; Greg's energy and enthusiasm showed me how CrossFitting can bring your whole world up a notch, and Jimi threw out seemingly simple cues that I've been searching for since I started which made and will continue to make a real and lasting difference. That's only the beginning of what these coaches did for us, this weekend surpassed my expectations of the experience I've looked forward to for so long. Thanks guys, I can't wait to put it into practice (once I can walk again, that is)!

T

F/41/5'4"/142

Used 45# bar for bench press which sadly was actually challenging enough for me. My right elbow is not happy with me.

29:14

M/26/6'2"/218

Crossfit newbie - second attempt at a WOD

Used 135lbs for bench. Pretty light on the bench but I didn't have a spotter.

26:37 (this time includes 4:30 I had to wait to get on a rowing machine between the 2nd & 3rd rounds which sucked - actual exercise time was 21:37)

Hell of a workout!

Just got done with the Level 1 Cert in Milwaukee. Loved it!! It was everything I hoped it to be and more. The instructors were outstanding in their delivery, knowledge, and were very receptive to answering questions. I agree with an earlier comment about the skill break outs on Sunday. It would be nice to have a handout or a page in the manual with some teaching cues - similar to the 9 lifts already in the manual - that give cues and teaching progressions for the kip pullup, rope climb, muscle up, and snatch. Thanks for everything.

M/48/6'/184

As rx'd

5 Rounds
500 M C2R
185# BP 30 Reps
1,000M CR2
185# BP 20 Reps
2,000M CR2
185# BP 10 Reps
24:08

Male/30/6'0"/155 lbs

as RX'd 23:30

subbed SDHP 50/100/65(ran out of time)
all bench as rx'd
25 mins

m/30/5'10/205

As rx'd
25:52

F/37/125
Make up day! Just got Diane done: used 165# for DL; HSPU to a foam mat of approx 2" thick: 6:37. First round of DLs felt awesome- burned out quick after that! Will make up todays wod later. Not looking forward to it after reading the posts- yikes! I've never rowed that much in one wod! Save the lunges/box j/pullups for tomorrow....

F/38/136ish/5'4"

Ok, this was interesting... had a little glitch in the workout.
Tried to fit it in during lunch, so wound up doing:

Row 500m
20x 80lb bp,
row 1000m
10x 80lb bp
row 1000m
5x 80lb bp.

Someone took my workout paper I left on my loaded bar, so I had to partially guess what was there and refill the bar in the first round.
19:59.
Rower sucked the life outta me, in a good way that I needed today.

M/25/5'9"/155
completed in 35:20

(unfortunately) Subbed in 135 for bp. Also did this in the wrong order, bps first, then rows..not sure if this helped or hurt my time ??

Completed in 40 minutes

185lbs for Bench Press
Rowing as RXed

As rx'd:

19:34 (90kg bench presses, bw 89,6kg)

28m 187 77"

went with 185lbs for bench and did rowing as RX
not to bad got it in 35:58 cant wait to hit this one next time and see how i improve

M/21/6'0"/170

Subbed 145 for BP, rows as rx'ed

Completed 2 rnds in 25:30 mins.

New "Weakness Warm Up"

50 Double Unders
50 Push Ups
## HSPU/HS Practice
25 Strict P/U with Lsit combos
10 Pistols Each side
## GHD/HBE as needed

28:05 (135# bp)

060723
23:46
BP - 250
row splits, 1:53, 4:07 and 8:35

090518
22:36
took 1:10 off...

26:49
135-lbs.

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

first two rounds bench at 145lbs last round at 165lbs

Brady had the weights so he could do Diane, when he got done he pul the rest of the weight on for my bench.

subbed 45lbs sumos for row. I did 350reps of sumos.

Time 27min even

warm up was 30 backext 40 lbs.
30 squats
10 ghd situps
20 situps 40 lbs.

27:16

125lbs bench presses 80% of BW

75in
175
27 YOM

Pack (1/2 body weight)

20:39

Thanks to Crossfit Milwaukee and an outstanding team of trainers: Andrew, Jolie, Boz, Chuck, Rudy and Joe. I would recommend a Level 1 cert to anyone intersted in Crossfit. I learned so much this weekend I can't wait to continue to work on all aspects of my training. I did a modified Team NFC North with my students today. 200m run, 120 sit-ups, 200m run, 60 push-ups(yes, chest to the ground), 200m run. Thanks again.
One of the Scotts

38m/6/185

as rx'd

38:52

IS THERE A SITE WHERE I CAN CHECK WHICH WORKOUT CAN SUBSTITUTE FOR ANOTHER? THANKS

M/31/5'6"/215

Started with Bench (Smith Press)

Generic Globo Gym Row Machine (Highest Setting)

26:10

17:36

DB Bench press: 10# in L hand, 60# in R hand

Row splits: 1:45/3:45/7:25

29:03 - not as Rx'd. Used 45# dumbell and (please don't crucify me) a swiss ball.

Globo won't let me bring a bar or bench near the rowers and they frown when I run (read as stumble and pant) across the gym from rowers to weights. God-forbid they move a rower for me!

Regardless, at 1700m into round 3, I almost lost it; I wanted nothing more than to stop rowing and start screaming obscenities at the rower. Instead, I pulled it together and finished strong.

This WOD is a gut-check for certain.

M/43/6'0"/175
Man that was tough and I only finished half of the bench press. Was limited in my time.
For time:
Row 500 meters 1:53
Body weight Bench press, 15 reps
Row 1000 meters 3:47
Body weight Bench press, 10 reps
Row 2000 meters 8:00
Body weight Bench press, 5 reps
23:08 Total time. Bench press was sets of 3 or 4 for 1st two rounds and 1 set of 5 for last round.

SERGIO- TAKE THE CAPS LOCK OFF. NO ONE WANTS TO HEAR YOU SCREAM. asking a question once is good enough. Doing it multiple times will not get your question answered faster. Try the FAQ or BrandX.

m/35/5'8/153

WOD as rx'd 20:55
Row times (all sucked)
500 1:50
1000 4:11
2000 8:38
I seriously need to get more efficiant at rowing, my glutes are on firing when I get off that machine.
Bench press used 155lbs
1st set 15-5-5-5
2nd set 10-5-5
3rd set all 10

M/34/5'9"/76kg

This definitely one to do when the gym is not too busy. Stopped the clock waiting for Mr "Do two reps and rest 5 minutes between sets" to finish with the bench.

Rows 500m. Bench: 5x75kg, 5x70kg, 10x60kg,Rest, 5x70kg, 5x60kg

Row 1000m. Bench: 5x75kg, 5x70kg, 5x60kg, 5x60kg

Row 2000m. Bench: 5x70kg, 5x60kg.

No bench at my CrossFit box. Substituted Push ups instead. 15:52 I loved this workout.

Wow definitely turned into strength and not a metcon. That's alright I needed work here anyways.
As rx'd 49:22
Bench was hardest. Usually in 5s.
Rows were decent.
500- 1:40
1000 - 3:38
2000 - 7:13

500 m row
30 bench press 135lbs (75% BW)
1000 m row
20 bp
2000 m row
10 bp
21:19
Don't know why, but this one really beat me up. 135lbs was the right weight, had to re rack bar 3x for 30, 2x for 20, and was just able to punch out the last 10. I was gassed on the rowing. Did 500M in ~1:55, 1000 was a bit over 2 min pace and 2000 was about a 2:12 pace.

Pack:
For time:
Row 500 meters
1/2 body weight Bench press, 30 reps
Row 1000 meters
1/2 body weight Bench press, 20 reps
Row 2000 meters
1/2 body weight bench press, 10 reps

I weigh 183 and used 95# for the bench press.

500m row: 1:47.0
1000m row: 3:50.3
2000m row: 8:08.0

Total time: 19:06

The C2 and the bench are pretty far apart in the gym, so that added a little artificial extra rest (and time). I’m also slow at getting in and out of the foot straps.

Puppies:
Row 500 meters
45# Bench press, 20 reps
Row 1000 meters
45# Bench press, 10 reps
Row 2000 meters
45# bench press, 5 reps

Row 500m: 2:28
Row 1000m: 5:06
Row 2000m: 10:49

Total: 28.11

scaled to pack
subbed DB presses 50lbs for first 2 rds.
Uped to 65 for the las set of 10.
rowed as rxd.

approx. 30 min

and by the way....from the vids I thought Boz was kind of quirky cute...now I have a full blown crush;) That man moves beautifully. And Chuck is just beautiful.
Crossfit trainers are definitely eye candy.

As rx'd

Time: 24:28

m/6'0"/166#/24y

As Rx'ed (165# bp, 500m, 1000m, 2000m):
30:54

Could've been faster. Somebody stole the bench we were using.

M/47/66"/135

28:35, as RX'd...

Feels good for once to get one us little guys can do...

Patty and Weedie, nice work today...

What's up with the Brisbane pic... not one shirtless dude?

Herm - most excellent!!! PB&J - glad to see you are back in action :)

Used 80lbs. for the bench didn't have a spotter. Could have used more but didn't want to eat the bar.

Otherwise as RX'D

21:32

f/5'7"/132

sub'd 30# sdhp 50/100/200

bp 65# 15 reps, went down to 55# for the rest of the workout

26:56

M/5'8''/165/38.

As Rx'd.

20 min 38 sec.

m/54/5'10/165

no bench so i had to use two chairs with wood piled up high enough to get it over my chest.scaled the bench to 135 lbs. i was nervous about it falling on me..lol
26:43

225lbs

27 minutes 59

m/29/73/181
Scaled to 155 Bench Press
37:32

Scaled to 15, 10, 5 BW BP, and 400m, 800m, 1 mile runs

17:47

Avg HR 175, peak 190, rec 67. After a week off fishing with Dad on the East Walker river.

14 minutes rowing, didn't time bench press

For bench press I did 26, 18 and 18 reps of 135lbs

34:50 with 170 lbs

scaled
800m row
185 bench 10
800m row
185 bench 10
800m row
185 bench 10

15:36

M/24/78kg

As rx¨d with 80kg benchpress. First press in Smithmachine.
27:11min

Real fun:)

Approx. 40 mins (forgot to set clock)

Bench: 165#

Rows:
500m: 2:14
1000m: 4:26
2000m: 9:02

Keith Zeier:
Great job on a fantastic accomplishment.

Thanks Lauren and Coach for the great cycle!

Me: 42yo/M/5'10"/174lbs/10.5%BF

Warm Up: Walking Diane 6:41 (With Video) a five minute break followed by:

WOD: Rowing and Body Weight Bench Press 46:39

Rowing: Subbed SDHP 50,100,200. Very nice sub. The first 50 took me 1:35 which is right in where I do a 500 meter row. the 100 SDHP's were much longer than my usual 1000 meter row and I broke it into sets of 40,30,30. The 200 SDHP's were brutal and it crushed me. The last several sets of these I had to break into 15's and 10's

175lb Bench Press: 30,20,10. I broke these into sets of between 6 and 2 at a shot. Bench press is my personal goat but they are getting better.

Cool Down: One Victory Bar Muscle Up :-)

Oh Brother. Doing walking Diane and this one together was amazing. I subbed the rowing for SDHP's because I have never done this sub and it looked tougher and it was tougher than the row, very nice. I have never had to pul over to the side of the rowing machine, ever. But I did fall onto the floor on several occasions on the SDHP's.

I have done walking Diane twice in the last three days, and I will post the video today or tomorrow and I'll put the link on this post and on the Diane WOD post.

I enjoyed working out with my lady Lysa today and she was the person taping the Walking Diane effort today, she's the best! :-)

Have Fun, Train Hard,

Billy

185/M/24

33:44 as rx'd

For time:
SDHP 50 reps
185# Bench press, 30 reps
SDHP 100 reps
185# Bench press, 20 reps
SDHP 200 reps
185# Bench press, 10 reps

20:35

43 M 5’7” 182

20 X 50 yard sprint
30 X pushup with 35#

20 X 50 yard sprint
20 X pushup with 35#

20 X 50 yard sprint
10 X pushup with 35#

24:30

32:34 rx'd

M/28/212

Used 205

About a 35 minute workout

500- a couple minutes
1k- about 5 minutes
2k- 8:14

I know it wasn't the WOD, but I just beat my PR in BW fran by 10 secs while changing from jumping pull-ups to kips and squat thrusts to full burpees! Noted improvment!

This looks awesome... will do this tomorrow, resting today.

Scaled to 155 lb bench press.

500 m row
30 155 lb bench press
1000 m row
20 155 lb bench press
2000 m row
10 155 lb bench press

22:15.

Holy Hell!

31:55 - 135lb bench

My chest is dead.

23:56
Sub'd 65# bench press

that sucked.

Sorry for the late reply but I have only just been able to walk over to my computer to type this up. Cert was my 2nd, And fully recommend going a couple of times to hear what you missed the first.

Big thanks to Matt and CFB crew.

m/29/5'8/160

As Rx'd 26:05

I attended the Level One Cert in Milwaukee. It was an incredible and humbling experience. Just when you think you are getting good at some of the most basic lifts, you get your head spun and learn it absolutely and undoubtedly the correct way. It is a beneficial investment in oneself as well as in others as we work to make our communities more fit through the magical movements of CrossFit.

As a Firefighter, I highly recommend this to all of my brothers and sisters out there. I truly believe it will help save lives (mine, our own, or others) if presented with that challenge. It solidifies that "doer" instinct that we have and that aggressive mentality to "get the job done".

Thank you to Drew, Joe, Chuck, Jolie, Rudy, and Boz! All of you have a wealth of knowledge and experience from which I will draw upon to become better, stronger, and more fit for the greatest job in the world.

I was at the CrossFit Football Certification this weekend and even for the dry run it was the best certification I have ever been 2. The Coaches worked with the athletes in all aspects. The sprint and combine drills clinic was the single best thing I have been in involved with as a coach. The cert taught me how to run and be explosive. It was grounded in football and carried over to sport better than I could have hoped. The level of coaching was what I would expect out of a CrossFit Certification. John, Kstar, Max and Raphael you guys get an A+.

WOD time 24:03 BP 215

Going to Level 1 Cert in July and can't wait!

m/22/6'4"/235lbs

23:28

scaled to:

500m row, 30 BP 135lbs,
1000m row, 20 BP 185lbs,
2000m row, 10 BP 225lb

36:07

row 500m
bench 55% BW (42.5kg/94lbs) x 30
row 1000m
bench 50% BW (37.5kg/83lbs) x 30
row 2000m
bench 45% BW (35kg/77lbs) x 30

So scaled by a lot, but with more reps. Rowing was fun.

I didn't have a C2 rower (neither have I ever seen one), so I set up the difficulty to 8 out of 10. Can anyone tell me is that even remotely close to what Coach requested? Thanks.

Earl of SC, I'm guessing your in South Carolina? What part? Looking to get into a group setting. Thanks

M/34/5'6"/200

As Rx'd 32:02 using 200lb for bench (scale at home called me 200lbs this morning)

After working out, the scale at the gym said 195. I know I lost water, but I don't think the two scales look at me the same way.... :) Wish I'd have checked at the gym before the workout - using 195 probably could have kept me under 30 minutes. Had to break the sets up many times on the 30 and 20 (4 - 6 sets each). One or two less broken sets, with the associated recovery, could have saved me 2 minutes on this one. Maybe...

BW:195

as rx'd: 31:44.

Rows paced at 2 min/500m. Overhand bench grip with little fingers on the rings.

Haven't been doing much running lately...it's such a beautiful day that I had to do it.

Run 1.3 miles

5 rounds of:
5 pullups
10 pushups
15 squats

Run 1.6 miles

5 rounds of:
5 pullups
10 pushups
15 squats

Run 1.3 miles

41:21

#27 Pony:

Nice quote as usual my friend. Glad to have you back :-)

F/45/5'2"/130

24:24 - 85# BP for 25 reps in first set, unable to lift for the 26th rep - changed weight to 75# for all remaining BPs

2000m row time was 9:28(PR)

Interesting WOD. I like matching BP with rowing, but pressing heavy weights (at least for me) for time does not work too well. Maybe the 30 year old and under group can recover quicker between sets....

Anyway:

Row 500 meters (1:34)
185# Bench press, 30 reps 10,8,6,5,1
Row 1000 meters (3:46)
185# Bench press, 20 reps 8,4,4,4
Row 2000 meters (7:46)
185# Bench press, 10 reps 7,3

Total time 35:35

BW=170lbs
WOD as prescribed: 22:00

Not been able to get to do the last 3 wods. Lots of work and pain to come. Gggrrr.

19:56

105lb bp-not much but trust me it was a challenge

8:09 2k

m/39/6'2"/230

AS Rxd
24:23

ss

my bad with the dumb comment

19:56

105lb bp cuz i don't bench like at all

8:09 2k

39M/74"/230

bench was 135, will definitely up that next time when my weight is lower and my pecs stronger

the rest as rx'd

19:00

65# BP (~1/2 BW)
definitely strength issue here for me.. my bench is probably my weakest. I thought the set of 20 was going to kill me lol.
32:41
Welcome back Pony! I've missed your love on the boards :)

M/21/6'4/220

Scaled bench down to 185, got through the first 30 and on the 18th of the second 20 i got stuck on my chest and had to get some other guy to get it off me. Used 155 for the rest.

26:55

m/235/6'3/23 (birthday today!)

This morning:

21-15-9
thrusters #135
burpees

11:15 (brutal)

WOD:
32.21 with 225...

Had to wait a bit for the bench, but I doubt I would have been much faster, chest was trashed.

21:48 with 245 on benchpress.
30=24 3 3
20=15 3 2
10=10

4 rounds:

500m row
30 155lb bench press
1000m row
20 155lb bench press
2000m row
10 155lb bench press

28:25

As RX'd (bodyweight 155lb)

29:06

Way tougher than I expected.

This is my first Crossfit workout. Going to try this out for a few weeks and see how it goes for me.
My body weight is 250lbs. Broke the Bench into sets went to failure on a smith machine (no spotter) took 1min rest between sets each time.
Time total 40min
500m row 1:41.3min 309avg watt (lvl7)
Bench body weight 250lbs 30reps
Set/rep: 1/7 2/7 3/7 4/5 4/4
1000m row 3:32.7min 291avg watt(lvl7)
BP BW 250lbs 20reps
Set/rep: 1/10. 2/5. 2/5
2000m row 7:39.6min 230.7avg watt(lvl7)
BP BW 250lbs 10 reps
Set/rep: 1/8 2/3

Are the row times respectable? This is my first experience timing a distance row. Thanks and Train Hard!

m/42/165/6'

subbed sdhp (45x50, 100, 200)

51:58 . . . a killer!

Male 45 5'10" 205

As rx'd 40:00

Subbed SDLHP for rows which really slowed down the pace. 350 reps at 45#'s 50,100,200.
Bench all sets at 205.

165 lbs.

22 min

27:18 as RxD

Bench @ 190#

28/M/140

Had to sub the whole workout because I don't have a rower or a spotter.

400M Run
30 Ring Push Ups
800M Run
20 Ring Push Ups
1600M Run
10 Ring Push Ups

17:32

wow this was really difficult

sub'd 185 pound incline for BW bench press

23:31

F/130 lbs.

37:18

100# Bench

Finished Level 1 Cert Course at Crossfit San Diego and what an incredible experience it was. When I walked in Saturday morning, full of nerves, anxiety, fear, etc., I immediately felt welcomed and knew I was exactly where I needed to be.

I want to thank all of the trainers for your dedication, skill and selflessness. You all were extremely informative, helpful and gracious.

The only downer was that there wasn't a third, fourth, and fifth day.

Thanks again.....hope there'll be a Level II there some time in the near future. : )

subbed smith machine bench press w/ bodyweight

27:21

Time 28:54
1st press 170 8, 160, 5, 145 8, 135 9
2nd press 165 8, 155, 10, 145, 2
3rd press 165 10

Crossfit warmup x2+40 pushups.

Did 135lb press; didn't have a spotter.
For the rowing,since I lack a rowing machine, I did 20 reps of 100lb cable rows for 500m. 40 for 1000 and 80 for 2000. That was a pretty good substitute.

Man,I feel like I'm slacking when I need to substitute.

M/160/5'10"

wow this was fun love the rowing.
-realized I reversed order however just a month into CF
row set on 5 damp total pwr 294 watts
bench wt too light, will increase on next time

95# bench 30 reps
500m row avg 1:50/500
95# bench 20 reps
1000m row avg 2:05/500
95# bench 10 reps
2000m row avg 2:11/500

18:10

185# BP & SDHPs

23:06

as recommended:

195 pound body weight bench

19:48

No rower, used the standard 10 45#sdhp's per hundred yards, benched as RX'd at 170#

37:16
my grip started failing big time and had to split the sdhps into sets of 20 towards the end

I wish I had a rower

No rower, used the standard 10 45#sdhp's per hundred yards, benched as RX'd at 170#

37:16
my grip started failing big time and had to split the sdhps into sets of 20 towards the end

I wish I had a rower

46/182

28:41 using 184 lbs on bench.

This is the first time I have bench pressed this year. Happy it went as smooth as it did. The ows on the other hand...

because 350 sdhp's got pretty brutal

I meant rows but ows is appropriate

Warm up:
flat barbell bench press:
135 pounds 15 reps
225 pounds 8 reps
315 pounds 1 rep
335 pounds 1 rep
365 pounds 1 rep
385 pounds failed

row 500 meters
195 pounds 26,4 reps

row 1000 meters 10,4,6 reps

row 2000 meters 10 reps

time: 19:48

20:52

Run 400m
30 pushups with 45# bumper on my back
Run 800m
20 45# weighted pushups (hardest set, singles by the end)
Run 1600m
10 45# weighted pushups (unbroken)

This was a killer. Can't imagine how worked the shoulders would be with 350 SDLHP's.

CFWU x 2 plus some stretching.

Used 70lbs for BP
Row: 500 m 1:59 (PR)
Row: 1000 4:54 (PR) (damper setting on 5)
Row: 2000 9:58 (PR)
trying to run back to the BP was NOT fun! lol

My max is 95 on BP for now, so 70lbs for this many reps was tough enough! HOLY COW!!
I thought I was going to be there all day.
only the first few was I able to do more than 5 in a row, then 3's then 2's and ones! UGH. Those of you doing it as rxd for under 30 mins. AMAZING!! Loved to hate this one!!
cant' wait to try it again!

This sucked

5'9'' 220

as Rx'd: 23:58

forgot to say did the 30/20/10 reps of B on each set, only scaled on weight...

-- Strong Lil Pony! @27
Nice to have you back and I hope you hit this WOD hard... put up those numbers and keep blazing your trail.

33/m/200

used 205lbs for bench press

as rx'd: 27:28

Had to breakup the bench quite a bit to finish this one. Enjoyed it.

5'9'' 215

as Rx'd: 28:39

scaled the bp down a little and had to sub in SDHPs

50 SDHPs, 45lbs
30 bp, 95lbs
100 SDHPs, 45lbs
20 bp, 95lbs
200 SDHPs, 45lbs
10 bp, 95lbs

Time: 32:43

m/41/159

50 - 45# SDHP
30 - BP 135#
50 - 45# SDHP
20 - BP 135#
50 - 45# SDHP
10 - BP 135#

18:18

Much harder than I thought it'd be.

Just got back from the Level 1 Cert in Milwaukee, and I can't say enough about all the great information presented. The trainers were awesome and it was fantastic to be around so many motivated CrossFitters! The team workout was great.

Thanks CrossFit Milwaukee for hosting such a great weekend. I can't wait to take the information I learned and share with my family and friends. I know I'll be looking for more specialty certs in the future. Thanks to everyone for making it such a positive experience.

5'9'' 215

as Rx'd: 28:39

WOD - 28:14

30:14

Sub'd with SDHP.

The barbell came apart doing the SDHP, so this added about 3 minutes of time to repair.

Doing 200 SDHP smoked me. Kept thinking about hip extension which saved (somewhat) the arms.

These past three days have been the closest I've come to visiting with Pukee. Maybe that's also because the temps are now consistantly over 100 degrees.
Gotta love the AOR.

69"/BW: 169

Used 170 for the Bench Press.

M/35/5'7/180

As RX'd
22:00
This is now my new Favorite WOD

43/171

When I first saw this I was afraid, knew that I had to get thru the first 30 bench press reps and then it was downhill.

Rows on bowflex @ 100 lbs.
Bench - 170 lbs.

29:00

Actually enjoyed this WOD, means that I need to push harder.

BrandX Pack Scaling:
For time:
50 SDHP 45lbs
1/2 body weight Bench press (105#), 30 reps
100 SDHP 45lbs
1/2 body weight Bench press (105#), 20 reps
200 SDHP 45lbs
1/2 body weight bench press (105#), 10 reps

22:40

Good to be back at CrossFit. I've lost a little intensity in my 3 weeks off, as I probably could've pushed (via less rest time) to a sub-20 time. Next time.

m/22/215

used 155# bench press
27:08

cfwu x2

26:46 as rx'd

m/37/195

Scaled to 95lbs.
27:24

M/22/71"/187

Used 185# otherwise as rx'd

32:30

Did yesterdays WOD in the AM and this tonight.

Real eye opener. Bodyweight gets heavy real real fast.

Humorous but also sad

http://www.theglobeandmail.com/servlet/story/RTGAM.20090518.wsptbody0518/GSStory/GlobeSports/home

subbed sdhp for rower
and 135# for 185#
got through 50 sdhp, 30 bp, 100 sdhp, 20 bp in 15:57.
bad achilles and elbow not feeling too good.

Finally figured out my correct height, 5'08", pretty stumpy if you ask me. M, 24, 155
subbed SDHP for rows, which made it worse. Used 160# for bench. 28:40

65# SDHP, 50 reps
170# BenchPress, 30 reps
65# SDHP, 100 reps
170# BenchPress, 20 reps
65# SDHP, 200 reps
170# BenchPress, 10 reps

TIME- 37:26

M/29/6'/195
29:51
- 185 for bench press

25/m/5'11"/177
subbed SDHP and 15reps each time on BP
39:22

30:37, had to sub SDHP's for row with a 50 lb. bar. Ugh.

CFWU- minus pu's
BP- 20lbs 50 reps for all rounds.

26:46

Started with CFFB Collegiate Strength WOD using 155 then bumping up to 165 for the final 5 minutes. Then the mainsite.

As RX'd

20:38

Bench wasn't bad at all; had to break up the first and second sets but it wasn't terrible. This was the first time I did a 2000m row in one sitting; by the time I got to it I had to tackle it in 4 500m ish sprints. Row times were approx:

500m - 1:40
1000m - 3:48
2000m - 7:30-8min; it was hard to tell the timer on the rower paused when I stopped to regroup. Overall this was killer. I never thought seeing 2000m pop up on a small screen could make me so happy.

as rx'd with 205 lbs

27:00

m/39/155
as rx'd 24:45
Had a cold so the rowing was week....like this one

36:21
Subbed 120 LB Resisted push ups for bench press
Rows as Rx

24:48

145# on the bench press

41/148/5'8"

28:33
this one sucked.

a wee bit o' catchup
Cindy with JPUs.. last time 12 rounds +5
today 15 rounds.. yea!

eric gohl-Love you, lil bro. even in my lil pity party last week, you were on my mind. thanks for your concern. You really impress me. Proud of you

CarrieMcGee-missed you too hon, did you ever decide about going to the Games? huh, huh? C'mon
Phoenix-yuppers, I'm back to the chalk bag, stopwatch, and coffee pot. Yay caffeine & DOMS
Cookie- I saved your msg. Unbelievably it didn't make me cry...made me feel like a million dollars. Love you, you Mardi Gras B-Doll you. Now THOSE would be some t-shirts LOL Inmate & MG B-Doll...wink
s'more-hermano, lo siento, no te preocupes...estoy aqui

Bad English and full frontal hugs to all :)

MONDAY May 18, 2009
2:45 pm

For time:
Row 500 meters=subbed 50 SDHP
Body weight Bench press, 30 reps (did 5 reps with 205, next 25 with 135)
Row 1000 meters=subbed 100 SDHP
Body weight Bench press, 20 reps (did 3 reps with 205, then 15 with 135)
Row 2000 meters=subbed 200 SDHP
Body weight Bench press, 10 reps (4 reps with 205, then 6 with 135)
29:14

then CFE
10 meter sprint - wait til time hits a minute, add ten meters, wait til hits minute, etc...
made it 11 minutes

22 / M / 5'9" / 135lb

I'm a litle behind, so

Diane, scaled to
135lb deadlifts
HSPU with feet on a chest-high bar

24:30

31/M/170/5'8"

Tried to Rx'd this at the start but found that I wasn't getting the intensity I wanted in the bench so dropped it the last 7 reps of the fist set down to a quarter. So 170 to 135. Math was a little off but close enough.

Manage this in 23:17

Round 1
The first Row felt decent 350 in I could feel the gas starting to drop off. I honestly forget my time on this one.

170 felt heavy and an old shoulder injury that I worry about made me drop the weight after the 23 rep. I managed 12 reps then was cycling in 3's and it just didn't feel intense enough. Finished the last 7 reps at 135.

Round 2
1000m I paced this out a little more and did it in 3:44. Added a little more resistance to the fan this time think it helped.
Managed to chain all 20 reps at 135. Had some minor pauses but didn't re-rack the bar.

Round 3
2000m If I recall managed this in 7:33. I could be off on this one. Felt OK, pushed it hard the last 500m. Banged out the last 10 fast.

This wasn't an easy one. I did this in a commercial gym and the bench was on the 2nd floor. So I prob lost about 20 to 25 sec just getting to the bench each time. Tough to pull this one off if you don't have the equipment.

Overall, very different. Bench isn't my fav of all exercises. Old shoulder injury makes me worry with it. Rather see a sub in for push-up next time. I am sure coach came up with this one for a reason. First time I have ever seen bench in a WOD.

Good work everyone. Have a happy May long weekend.

BW 115#
BP 95# otherwise as Rx'd

34:00

BP feel super weak today. Failed bench press x4 the first round which take longer to recover to do another one. The first round take up most of the time in the wod.

Rowing was not as bad as i imagined in my head. Before the wod I was planning to keep a 2:30 pace but ended up keeping it under 2:20 pace.

subbed 78# sdhp for rows

50 sdhp
30 180#
100 sdhp
20 180#
200 sdhp
10 180#

29:42

38M/5'10"/167#

Warm-up: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises.

As Rx: 27:03.

Cool-down: PNF of hamstrings & shldrs; static stretch - side & ctr splits.

Bar to chest on each BP rep.

Day 6 of my two "taking it easy" cycles. For the first time since starting CF, my body is telling me I need a bit of a break. So I decided to take it easy on the last cycle and again on this one.

Most of the "taking it easy" part came during the bench presses. I started to take it easy on the rows, but I honestly don't think there was much that was easy about them. If I pushed everything as fast as I could, I prob would have only shaved a couple min off my time. Tough one!

26M/6'6"/235lbs

as rx'd: 29:01

M/23/190/5'10

32:57, everything but the last 100 SDHP, I did the last set of bench. The SDHPs were demoralizing.

I lowered the weight down to 165# for bench. Bench is one of my weaknesses, so glad to see it pop up.

F25/5'5"/165
Subbed 65lbs for bench press
total time: 20:51

Subbed 30# weighted dip for BW bench...wasn't up to it after rugby tournament Saturday

19:29

33/6ft/225

as rxed 38 minutes.

after this cycle my back is wrecked in a good way...deadlifts, weighted pullups, c2 = back destroyed.

205lb bench
45lb SDHP
53:29
Had nothing in the tank today.

subbed sdhp

29:02

sharing equipment @ CF Santa Clara, so I started with the bench press instead of the rows, plus had a few breaks taking turns with the bench.

1st round: 12 BP@85, 18@75, 500m row 2something..
2nd round: 20 BP @75 (10/5/5) 1000m row 4:45
3rd round: 5 BP @75, 5@85 (thanks Jason) 2000m row 9:45

Rowed at a steady 22rpm

**FRAT**

Glad to see you back here Pony :) and Eric, I think "Cougar Hunter" has stuck!
Time: 32:25

32/5'11/187
First time doing this workout.
Added Deadlifts with the Bench press.
500m row 1:27 (PR)
30 DL 135#
30 BP 190#
1000m row 3:31
20 DL 225#
20 BP 190#
2000m row 7:15 (PR)
10 DL 315#
10 BP 190#

Time: 27:25

37 mins sub'd 50, 100, 200 45# SDHPs for rowing. Rower broken at JFCOM. Used 215# on bench. Completed in 37 mins - I think, I forgot to stop my watch.

sub'd:

Fran's Big Sister

400m Run

21 Thrusters (135#)

21 Pull Ups

400m Run

15 Thrusters

15 Pull Ups

400m Run

9 Thrusters

9 Pull Ups

Time: 29:50

34:34, rows 1:54, 3:55, 8:21

Subbed 95# for BWBP. 30 minutes.

m/40/6'0"/188

as rx'd 42:22

My son I decided to do a competition

He is a D1 db with a bench of 315 so he did as rxed at 200lbs. I lost a large part of my right pec to a college footbal injury,so I did at a little over 75% at 150 for bench. We both did SDHPs as the sub for rows.

my time 24:01
His time 27:31

Started with 3 sets of 5 reps Back Squats
(Find my five rep max, 230 lb)

Did WOD as Rx'd
Body weight - 170
500 m - 1:57
bench 30 - 10, 5, 5, 5, 5
1000 m - 3:59
bench 20 - 10, 5, 5
2000 m - 7:59
bench 10 - 5, 3, 2

Time - 27:05

CrossFit Warm Up

W.O.D. (180 lbs.)

42:32 as rx'd

This one deserves a name!

Pack scaled

16:33

BW 175lbs.
500m row 1:50
30 BP 8,4,4,4,3,2,3,2 (8:59)
1000m row 3:57
20 BP 5,4,3,2,2,2,2 (8:56)
2000m row 8:12
10 BP 5,3,2 (4:07)
36:00
Bench press was pretty tough.

subbed sdhp's (did 55lb by mistake)
185lb(BW) bench

31:28

CFWUx2x15

subbed 145# BP (i.e. approx 75% of BW, Porch scaling)

32:23

m/20/5'8/160

27:58 min

had to sub seated cable row 50x50lbs for first 500 M because rowers were full, other than that, as rx'd

21:43

did HSPUs instead of bench

as rx'd
185 bp
18:08

Rowing is from hell. It is enjoyable for a season, but ultimately leads to death. As RXed, 26:05
m/33/6'/185

Thank you so much to CF San Diego and all of the Level I Cert staff for an "educational and inspiring" weekend. Your time and energy are appreciated.

Highlights for me were Andy's shout out to the women of his gym ("no you make ME dinner"), Josh's artwork (kangaroos do Crossfit too) and Greg saying 3 or 4 words (something about the eyes) and 10 people getting their first muscle up. I won't say anything about the cold brew on Sat afternoon - ssshhhhh

3 mile run
22:30
then
30 Reps of 155# Bench
10 k's to e's

CrossFit Milwaukee Level I Cert:
A sincere thanks to our great instructors: Drew Thompson, Chuck Carswell, Adrian Bozman, Jolie Gentry, Joe Degain and Rudy Tapalla.
My experience further reinforced my belief that the CrossFit community is unique and special. From the teamwork displayed during the group workout to the group cheers when several people achieved their first muscle up. CrossFit people are good ....
I woke up today feeling a little sore, could have had something to do with Chuck's counting (he has been hit in the head a lot), or it could have been that we were truly exposed to the magic in the movements and the power that CrossFit holds.
I can't say enough about how much CrossFit means to me. Thanks to this cert I am better prepared to share my feelings and this great program with others.

Matt:
0.31 mile treadmill run 1% incline
30 bench press 95#
0.62 mile treadmill run 1% incline
20 bench press 95#
1.24 mile treadmill run 1% incline
10 bench press 95#
25:51

Karen:
500 meter row
10 bench press 65#
20 bench press 55#
1000 meter row
20 bench press 55#
2000 meter row
10 bench press 45#
Time probably around 30 minutes.

Did 1000 meter row plus 20 x 95# bench presses while Karen finished her WOD. Bench press was about 55% of bodyweight. Need to increase it next time.

Scaled to 3/4 bodyweight = 135 lb.

22:12

36/m/6'3"/225

1/2 body weight bench
45 lbs sdhp
b 20
sdhp 25
b 10
sdhp 50
b 5
sdhp 100

12:13

21:10 w/ 110# (~60% of 175#) bench presses. Last set of rowing sucked greatly.

with SDHP's as a sub with 20-pound dumbbells (50, 100, then 200 reps) and bench press as required,

31:55

58/M/203 - 25:52 - BP @ 155 lbs

48/F/125 - 25:31 - BP @ 75 lbs

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Bench Press 45lbs x 5-5 95lbs x 5 135lbs x 3 155lbs x 2

As rx’d: 29:58
Foam roll after

26 mins

bench scaled
40kg 30 reps
60 kg 20 reps
80 kg 10 reps

subbed pushups. didn't time

F/37/125
Today's wod: used 100# for bench. The 2000m row nearly killed me. That's the longest I've ever rowed- sad, I know! Hubby accidentally stopped, cleared and restarted my watch during the first round- Total wod time somewhere around 28mins.

33/M/6'00/183

GOOD: Rowing
BAD: Bench Press

500m in 1:46
1000m in 3:53
2000m in 7:47

Total time was 40:04 which means the benches took almost 27 minutes! Wow. Super slow.

Started with a triple. Mostly doubles and ended with singles on the bench.

Used 185 (That's like %1.4 over bodyweight so I scaled up! O.K, not really.)

21:39 as rx'd, C2 drag @ 125, 175# BP

500m/30rep-4:41 (1:50 row)
1000m/20rep-7:47(~4:00 row)
2000m/10rep-9:39 (8:13 row)

Had a long walk between the bench and C2. Followed WOD with
weighted dips(45#x8,70x8,90x7,90x7)
ez-bar curls (50x12, 70x10,90x10,110x8)
overhead tricep DB ex (70x15,115x7,115x6)
low rows 3sets x12
high row 3sets x10
weighted back ex, (45x10,70x10,70x10)
GHD's, 3sets x12

was scheduled to do my last 5x5 workout today, but I'll save it for another time. The WOD drained me.

later,
b
m/32/5'8-1/2"/176

For time:
Row 500 meters
185# Bench press, 20 reps
Row 1000 meter
185# Bench press, 10 reps
Row 2000 meters
185# Bench press, 5 reps

Time 34:28

as rx'd
24:13

M/33/6'/175

Porch: 20:30

Bench 3/4 BW: 135lb
SDHP 45lb: 50-100-200

Should have done Rx. Bench went way fast and was much easier than I expected. 200 SDHP's are rediculous! Enjoyed this one greatly!!

25:03 @ 135#

m/41/6'/193

Sub PU for bench.

21:37

M/33/185

As Rx'd 23:15 this was the nastiest 23 min ive been thru in a long time my rower is new and to be honest I would have loved to burn it half way through this 1.. Luckily I love to bench press saved face a little bit, need some work on the rowing for distance I guess .. 3.2.1.Go !!

28:19 rxd

All I can say is that this one is ill advised while on duty at the fire station.

45# SDHP x50
135# Bench x30
45# SDHP x100
135# Bench x20
45# SDHP x125 (had to run a call)
45# SDHP x75
135# Bench x10

Man that was a beast. The time element was shot because I forgot to shut off the stop watch and don't know what the time was when the bells hit. Oh well maybe next time.

27:33

50 SDHP w/ 45lb DB
30 BP 180lb
100 SDHP w/ 45lb DB
20 BP 180lb
100 SDHP w/ 45lb DB + 1K run
10 BP 180lb

28/m/190

subbed 135# bp because I suck at it

26:42

25:20
Benched 100# for 1st 20 reps, dropped to 95# to complete reps/rounds
Rower kicked my ass!

39/m/190

as rx'd 25:20

060722 was 22:59 (rows sub'd for runs...a lot easier)

28/m/6'4/210

30:19
scaled 135# for body weight bench press
30 broken set 17-8-5
20 broken 12-6-2
10 unbroken

Rowing times ????

cfwu x 3
scaled
500m row
75% BW(178) 135# bench press 30 reps
1000m row
20 reps
2000m row
10 reps
24:28

37yo/m/5'8"/144#

Subbed 3/4 bwt bench (105#)
Time: 21:23

Scaled the bench to 135 lbs due to lack of a spotter. Finished in 20:37. That 2K row killed me.

milwaukee cert--

already been said, but I still wanted to chime in with a big thanks to all the trainers. appreciate the attention to detail in both the large & small groups. wouldn't change it at all... really cool to get to work with the amazing athletes you see competing at the games and in the videos.

thanks so much, scott

M/24/160#/5'7"

WU - Rowed 250M, Bench 45# x 10/135# x 5

As Rx'd

Row 500m - 2:16
BWBP x 30 - 2 x 10, 1 x 3, 1 x 3, 1 x 3, 1 x 1
Row 1000m - 4:43
BWBP x 20 - 2 x 5, 1 x 3, 1 x 3, 1 x 3, 1 x 1
Row 2000m - 9:37
BWBP x 10 unbroken

Time: 28:59

It was the rowing that slowed me down. It's so tiring!!! I love it

6'3"/245/37

31'12 as Rx'd

27:25

170# BP

50 SDHP 45#
60 pushups
100 SDHP 45#
30 pushups
200 SDHP 45#
20 pushups

Time: 24:58

yay rowing!

CFWU
PACK - couldn't get a bench so did 35# each hand (35x2 = 70 = 1/2 my BW)

row 500m - 1:49
bench 30x
row 1k - 3:43
bench 20x
row 2k - 7:57

total time: 24:36

there was a decent amount of travel time, the weights and the ergs are on opposite ends of the gym separated by a hallway

I have just done this workout for time. I managed to complete in 26.54 mins.

Awesome workout

sub 155 on bp
sub run for row

38:00

the coaches were some of the most knowledgeable and pleasant people i have ever come across. this cert gets an A+ and i would recomend it to everyone.....WWWWWWWWWWWWOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO

only 135 on bench cuz of injury

30 reps bench
50 reps sdhp
20 reps bench
100 reps sdhp
10 reps bench
200 reps sdhp

23:37 time

28:59 Sub 135 lbs (88% BW)
(68,54), (26,20)

A lot of subbing for me due to lack of equipment'

row- subbed running
bench press- subbed push-up (no knee, reg.)

400m run
30 push-ups

800m run
20 push-ups

1 mile run
10 push-ups

**ran with 22lb son in jogger

Total time- 20:13

As Rx'ed 26:00

I attended the Milwaukee certification this weekend. I have nothing but praise for the

trainers, and the organization of the event. It was quality throughout.

I find myself looking at the certification class pictures whenever they are posted, looking for

the older athletes like myself. I was glad there was a significant representation of athletes

in their 40s, and 50s at the cert.

It occurs to me, that the one thing none of our trainers, neither novice or accomplished, have

experienced is being older than their current age. When training athletes older than oneself,

there must always be some element of conjecture on what their capabilities might be.

Of course there is always a large variation in capabilities at any age group. That variation

likely increases with age as a result of the cumulation of life choices. The common stereotype

of the older athlete as decrepit, limited, and on the verge of losing their independence is too

easy to default to.

What are the capabilities of crossfitters in their 40s, 50s, 60s, 70s, 80s? Can these be

quantified and described? It would be interesting to have a more nuanced and documented

description of the range of their capabilities. That could be useful information for our new

trainers, because it's likely they are going to encounter and train increasing numbers of

athletes in these age brackets.

27:45

Did 155lbs for the first 15 reps (I weight 175) and then moved down to 135lbs for the rest of the WOD. Still, this workout was TOUGH mentally and physically.

m/29/6'/160

this one killed me. haven't bp in years. scaled to 140lbs (1st round to 15) then 120lbs. weak.

subbed w/ sdhp 45lbs (puked at 185 of last set)

finished approx 45min (the puking through off my time a bit)

thougt this would be an "easier" one. worst one for me yet.

24:11 170#

SDHP 50#
BENCH 164

SDHP x 50
BENCH X 30
SDHP X 100
BENCH X 20
SDHP X 200
BENCH X 10

M/27/5'10"/215

I'm new to Crossfit (only began ~2 weeks ago).

F/24/5'5"/145
Subbed pushups for the bench press (too nervous to try without a spotter), rowing as prescribed.

27:31

haha 1 hour 1 minute, forgot to post time. ref post #385.

m/40/5'4"/140

No rower, so I got to do a sumo deadlift high pull-a-thon.

45 lb SDHP x 50, x 100, x 200
140 lb bench press x 30, x 20 ,x 10

29:59

It's chest meathead-monday at our Globogym. No benches in sight.

CFWU x 2

Did Pack scaled version with Pushups:

For time:
Row 500 meters
Pushup 30 reps
Row 1000 meters
Pushup 20 reps
Row 2000 meters
Pushup 10 reps

17:25

M/31/6'3"/202

As Rx'd. Used 205 on the bench to make it simple.

31:15

8:33 (1:35 Row)
19:30 (3:35 Row)
31:15 (7:40 Row)

Rows were at 2 minute/500m pace.

I've benched probably a dozen times in MY WHOLE LIFE, and in 6 months of crossfitting, it's come up once, on a day I was at Level I cert... So,

Scaled to 135# first 40 reps (mid round 2), then finished with 115# strong.

24:53

29:23 (slow because of transitions in globo gym)

500m row
30 reps of 85# DBs
1000m row
20 reps of 85# DBs
1000m row
10 reps of 85# DBs

Brand new to CF. Had to scale down quite a bit :(

SDHP 45#
BENCH 135 / 95

SDHP x 25
BENCH X 15 (135)
SDHP X 50
BENCH X 10 (95)
SDHP X 100
BENCH X 5 (95)

TIME: 15:32

M/26/5'9"/170

sub: SDHP @ 45# and 140# BP

33:45

No gas in the tank today, bench press is definitely a chink in the armor

No benches available so I had to modify it with push-ups instead.

Did "Pack" scaling:
500m row
30 push-ups
1000m row
20 push-ups
2000m row
10 push-ups

21:25

Ty 26/5'10"/230

This workout was one of the worst I've ever seen but I loved it because it hurt so bad. I did the workout in 28:08 and did the workout with 225# instead of 230. I'm proud of myself and everyone who made it through this workout and if you didn't i still commend you. I love these workouts and please keep them coming because I look forward to trying to crush some of the fastest times seen

The Level 1 Cert in San Diego was incredible. Thank you Greg, Andy, Josh, Stephan, Jimi, and Rachel. You all are truely inspirational individuals. Never have I met a greater group of people. Had such a great time I didnt want to leave. I wish the class was longer. My highlights watching the trainers workout Saturday and Sunday. You make it look soo easy. I finally got my Fran Rx. I was over the 10min. mark, but almost made it. Can't wait to share the knowledge with everyone else. Thanks again you guys!!! Still cant feel my legs:)

30m/158/70"

scaled bench reps to 20/15/10
22:11 160#'s
travis- 28:06
Jason- 26:52
del cid- 15:32

edit : 23:11

as rxed - 6'2'/190

34 minutes. Had the rowing machine on level 8 resistance.

sweet baby Jesus!!!

as rx'd + 100 extra meters & 5lbs over BW on BP:

26:41

m/32/5'5"/145(used 150lbs on BP)

27/m/6'/170

42:59 as rx. This was tough, the bench killed me.

This one was FREAKING awesome. Loved every second of the pain. I think the load of Rows and benchpress is a perfect combo. Oxygen rich blood on the legs suddenly need to rush back to the shoulders, chest and tri's to push up bodyweight??? Nice indeed. Good workout Coach. Did this one at 175lbs as RXd. 26:25

M/36/6'2"/180
185 LBS bench 30/20/10
45 LBS SDHP 50/100/200
45:50 ouch! I need to work on my bench.

To all the trainers and staff at the CFSD Level I Cert. THANK YOU!!!

Walking may be a problem for a few days but after that I know I will be able to pour the Kool-Aid into any and all cups using proper mechanics, consistently and with intensity.

As Greg would say: "OUTSTANDING"!!!!

m35/170/5'8"

sub 45lb sdhp for rows-1 sdhp to 10m of rowing

sdhp 50 reps
170 lb bp 30 reps
sdhp 100 reps
" " 20 reps
sdhp 200 reps
" " 10 reps

21:06

25/M/155/5'11"

21:12
135# bench press; the 30 & 20 rep sets were a real stretch, but I might have been able to do 10# more.

My WOD Log on 21-15-9.com
http://21-15-9.com/users/10/calendar/5/18/2009#workout_548

41/m/187/5'11"

As Rx'd 26:23

Done at crossfit after coaching

bw 160 bench 160. rows about 2 minutes, 4 1/2 minutes 9 minutes. Bench tougher than it should have been. Lots of sets of 2-3 reps.

32:55 rx.

Substituted the rows for SDHP 45# bar 50, 100, 200 reps.

These are a lot harder for me then the rowing machine so I had to take breaks in between (I miss the rowing machine!)

I haven't done bench press in a long time. Back when I first started working out, I would get hurt in my right arm every time when I would do bench press and the pain would last for a couple of weeks to a month. After that happening frequently, I ditched them all together because I didn't want to get hurt again. When this WOD came up, I decided that I had to conquer this fear so I went online and read on the right way how to do a bench press and now I can lift more and not get hurt in my arm! Yay!

1st round I did the BW bench press: 175 (My BW is always between 175-180). I made it through the 1st round doing just 2 reps at a time.

the 2nd round, I wasn't able to hold it anymore because of the blood in my arms so 10 reps I took it down to 155, then the last 10 reps I took it back down to 135

3rd round I knocked out 5 135s and felt it was too easy so the last 5 (I made it 6), I brought it back up to 155, doing about 3-4 reps each time.

My time: 45:06.23

I'm starting to like Bench Press again... :)

First day on crossfit.

21/m/146/5'8"

24:33

BW for bench press is too heavy for me, it's about my 1RM max. Went for ~70% but should've gone heavier over smaller sets.

as Rx'd

77.5kg for Bench Press

20:24

As rxd: 32:15. Union III complications as per SOP. Couldn't push the Concept II rower b/c the chain wouldn't catch. Momos on the bench.

40:09

22:02 rx'd
bench press @ 155 lbs

m/22/5'7/153

As Rx'd sub: bench press 80 lbs (started 85)

34:45

m/27/200/72

1:36 500m
195lbs sets of 5 for 30
4:00 1000m
195lbs sets of 5 for 20
8:13 2000m
195lbs for 7 then 3

36:36

Keith Thanks for doing something in the name of are fallen Recon Brothers. good job

M/33/80kg
Made the mistake of trying this in the early evening at a commercial gym. The bench was being heavily used and, as usual, I had no spotter. 80kg feels really heavy to me and in particular I didn't feel safe without a spotter towards the end of the first round, so I scaled to 25 reps, 15 reps and 5 reps for the BP.
Even then, the time was about 38 minutes. Horrible workout.

24:41
150-135# 20-15-10
2-4-8 minute row

Kelli same with 65#

as rx'ed

205# bench, all doubles.

C2 rower.

49:35 up and down stairs between sets.
Muscle endurance on weight excercises is still slowing me down but getting better.

CFWU, WOD as requested, BW 82kg, 22m07s...starting to feel fitter, at last...my advice to all, DO NOT HAVE LONG BREAKS FROM CROSSFIT, just keep doing something...even if its just the CFWU...

M/20/165
as RX'd
20:36

m/41/200/5'11"

WU
row 200M
15 pushup
3 pullup
15 roman chair situp
5 back ext
15 squat
15 oh squat
bench 10 x45
bench 10 x89

Sub 100# bench instead of BW

total row and bench
22:59

Rowing times
1:58
4:11
8:41

My 1st WOD using a C2. I'm tired.. Bench was too low as I suspected it would be. But I has no idea what to d0 about 60 reps, so I went with 1/2 rx weight for 1st time out.

m/39/158
15:15 as rx'd

M/37/225# @ 33 min - had to go slow no spotter

cfwu x3 sans dips
did not remember this one right plus i do not have bw benchpress like that(plus no spotter), did:

1000M row
30 dumbell benchpress (11 at 80#, rest at 75#)
1500M row
20 db press at 75#
2000M row
10 db press at 75#
30:08

27M 6'5" 220#

As Rx'd

27:43

154# bench last set unbroken

Just returned from the Milwaukee level 1 cert and just wanted to send a quick thank you to all the trainers and the folks at Milwaukee Crossfit. Andrew, Chuck, Boz, Jolie, Joe and Rudy were all great. I can't imagine a better person to demonstrate great technique than Jolie! Just a great team of coaches.

I'm one of those "older" guys that Eric spoke of in #351. His point is a good one - maybe a cert focused on training the older athlete and all the considerations that go with that?

Thanks for keeping us all on track Andrew. You did a fantastic job and kept it informative and fun. The 3-D Fitness/Health Model and your emphasis on "age" in the "Work capacity across broad time and age domains" discussion was quite good. Most of us are never going to be fit enough to compete in the Crossfit Games - we are doing this to improve our health and quality of life.

The only thing I'd change about the weekend is I wish Joe would have gotten a Haircut! My quads are fried and us old guys take a bit longer to recover, but I feel well prepared to improve my own training and encourage my friends and family in their quest for better health and fitness.

Thanks Andrew, Jolie, Rudy, Joe, Boz, and Chuck for an awesome level 1 Cert at Crossfit Milwaukee! Was very impressed at how well structured the classes where along with your professionalism in teaching and answering questions. I was amazed at how you could teach technique for some fairly complex moves in such a short amount of time and have the whole class doing it correctly! Thanks again Chuck the helping me get my first muscle up. What a great way to finish an awesome weekend!

200 LBS bench pres

total 15.33

erg times:
(500m 1.25)
(1000m 2.59)
(2000m 6:29)

M/31/190

used
185lbs BP

subbed shdls for rowing 50+100+200

19.07

m.24.190

subbed 75# SDHPs for row, scaled back accordingly:

SDHP 25, 25
BP 190x6,190x4,165x6,155x6,135X6
SDHP 25, 25

around 15 mins

M/30/168

Wod done as rx'd 24:06. I've never rowed that much in my life. Thought the 2000m would never come. Truely a brutal workout!

m/40/6'1"/195

WOD - subbed 160# for bench - 25:59

26:33
M/38/165/5'10
135lbs for 30/20 then 165 for 10.

M/21/5'9"/160

This WOD really highlighted my weaknesses and was extremely difficult for me. Subbed 135# bench press.

Wanted to quit halfway through but grinded it out at 40:50

28:09
with 135 lbs. (broken sets) and did it at POPE AFB so I had to run between stations
Next time stay with 135 and try for unbroken sets

20:56 as rx'd

Used 195 lbs. As Rx'd
TIME: 33:00

25/m/5'8"/165

Finally, being short had it's advantage. I only had to bench 165#, whereas my CF teammate who is 6' had to bench 185#.

15:48

Subbed 45# SDLHP for rows: 50 reps, 100 reps, 200 reps.

Also added 2 new teammates to the group. Up to 6 now!

Dude, I'm smoked...185lb male/28 years old

53:55...as RX'd...how in Hades are you guys pulling numbers around 30 minutes?...you guys are freaks!!!

not as RXed: 30# SDHP, 85# BP

50 SDHP
30 BP
100 SDHP
20 BP
200 SDHP
10 BP

forgot to start watch on first set, 13:54 for the last two sets, so maybe 18 min total. Could go up on BP weight to 3/4%, 1/2 body weight was too easy.

Treadmill @ 1.5 incline
BW BP = 175#

0.31 mi run
0.63 mi run
1.25 mi run

Bench as rx'd

39:39

I forgot to post it at the cert, but feel free to email me if you have questions or there is anything that I can help you with.

25:58

Assisted bench

m/36/174

WU - Jump rope - 7 min.

Raw as requested

Bench - reduced 19# from body weight and broke down reps.

36.6 min

m/40/67"/185#

For time: 00:20:58

Row 500 meters
75% (135#) Body weight Bench press, 30 reps
Row 1000 meters
75% (135#) Body weight Bench press, 20 reps
Row 2000 meters
75% (135#) Body weight Bench press, 10 reps

Easing back into Crossfit after some time away. Subbed 135# bench vs. 185# BW. Didn't have a rower so did 20,40,60 jumping pullups instead. 15:28.

f/28/503/148

Used 40 lb straight bar. 30 mins

Completed all rowing but the last 500 meters was killer. Only my 2nd day on CF but I'm loving it!

I had to take my 15 month old daughter to the emergency room yesterday so I was not able to complete this one until Tuesday 090518 - daughter is doing fine.

As rx'd 26:13 (175#)

Rower and bench are in two different rooms, so I know I wasted lots of time sauntering between stations. Also, I saved too much in the 1K and 2K row and coulda gone harder. Right shoulder impingement is still kicking my rear, but the daily ice and theraband stuff is doing wonders.

Hey now!

As Rx'd:

BWBP @ 210

Time: 23:17

male/37/210/6"3"

"Now THAT felt good!"

SDHP x 50
Bench 185 x 30
SDHP x 100
Bench 185 x 20
SDHP x 200
Bench 185 x 10
33:08

The 200 SDHP killed me. Finished the second round somewhere between 13 and 14 minute mark the rest of the time was trying to complete the 200, ended up with sets of 10 then 5.

M/34/170/67"

Row X 500
Shoulder Press (95#) X 30
Row X 1000
Shoulder Press (95#) X 20
Row X 2000
Shoulder Press (95#) X 10
Time = 20:38

ran 1.5
CFWU 2x10/15

at gym--145#
33:42

Tired

Time: 39.04 min.

as rx'ed 29:35

f/37/128
This was my 2nd day of Crossfit, I'm having fun! I didn't have a row machine at home so I hooked a jumprope around the bottom of my kitchen table (it has a center pedestal base), and sat on my son's skateboard and rowed. Didn't see the sdhp's substitution til after I had that done. I'll know next time - although I think my way was more fun LOL. For bp - no bench so did 'em on the floor.

Floor Press - 75 x 30
Row - 50 strokes
Floor Press - 75x10 & 65x10
Row - 100 strokes
Floor Press - 65x10
Row - 200 strokes

23 minutes. (Yes I accidently mixed up the order and started with the press)

5/8", 155, 39

21:28, as rx'd

M/24/175/74"

As Rx'd, the rower kicked my butt after doing lunges the day before.

23:45 forgot to post time.

M,6/3",23,250
as rx'd 25:50

Mod BP. This workout was tough. Rxers... congrats!
1:57= 500 Row
4:15= 165# BP (too heavy... dropped to 145#)
4:14= 1000 Row (trying to hold 2 min!)
4:35= 145# BP (5/3s/2s)
8:46= 2000 Row (hoping for sub 8:30 then shifted to sub 9.)
1:20= 145# BP (So happy to be off the rower blasted these out... got 9 in a row... 10th was too much!)
Total= 25:04 (156/172)
Next time keep trying to hold 2 min on row and 155# BP.

24/m/6'7/220

Frustrating workout, straps for the C2 kept breaking every 200m. Time to learn how to row without straps.

Bench Press scaled down to 185, C2 two floors up so transit time included. Definitely still a solid workout.

39:12

I was a little nervous going into the level 1 cert at CFSD (even though it's my home box) because I was going to have to battle Fran again. But when I walked in, I was greeted by my two mentors- Rachel & Trish. That eased the nerves!
I had a blast learning the mechanics & really understanding what Crossfit is about. I can't wait to really put them to use!
I was shocked by the group of trainers we had, I think we got spoiled! :) Rach, Jimi, Greg, Stephan, Andy, & Josh- what a great group, thank you so much for teaching us! Jimi, Trish, & Rach- thanks for the push during Fran. I destroyed my time of 6:55 which was done 2 weeks ago, to 5:33 at the cert. I was happy to teach one of our members how to kip last night, from the cues Jimi taught us on Sunday.
Again, thank you trainers for a wonderful weekend & I'll see you guys again at the Games!

M/25/175

Wore Body armor w/plates for Pull ups, approx, 25 lbs.

Otherwise as Rx'd

24:25

43/m/225

Scaled weight back to 205 lbs

25:20

used 185 #
rowed 2 min, 4 min and 8 min
25:18

scaled ~50%

-500m row
-20bp @ 150
-750m row
-15bp @ 150
-1000m row
-10bp @ 150

~16:00

As Rx'd, scaled bench wieght down to 200 lbs, could go higher next time, was a bit too easy.

500m Row
30 x 200lb BP
1000m Row
20 x 200lb BP
2000m Row
10 x 200lb BP

24:19

M/39/6'1"/250

Good workout after the lunges!!!!!!!

CFWU

37:35

(bench started at 175, dropped to 165 during second set)

M/46/5-11/200

As Rx'd.

This week has been more challenging than the previous two weeks. I am much soarer this week.

33/m/210/6'5"

38:08

terrible showing, no sleep, blood drawn, fasting, and no breakfast. hope this comes up again soon so i can get a real time.

31 yom
126lbs
33:35

At my gym, the rowing machines are 2 floors above the benches...

Benching 115# (Weight 145), rest as rx'd (plus 2 floor run between sets):
30:50

M/33/70/170

as rx'd

45:36

ugh. This was an awesome WOD. I like the BP WODs. Looking forward to Lynne, again, and maybe Linda (haven't done her, yet).

m/37/76/195

BP @145 (75% bw)

29:05

Not as Rx'd:
BP was at ~78% BW (135#)

Forgot to start watch: ~28:00

m/22/165/6'

as rx'd

22:50 (did this in a globo-gym and had to run up and down the stairs in order to use the concept 2 and the bench)

M/35/195/6'

Started CF 3 months ago. Had to modify this workout - ouch!!!

Rows: 500,1000,2000
Bench Press: 155(30), 165(20), 175(10)

Time: 29:00

23/m/185
as rx'd
34;30

23/m/185
as rx'd
34.30

CFWU x 3, still no Pullups

NOT as Rx'd, #155 for BP and benched first; rationale was absent from bench no longer than 5 minutes on 1000M then dash back for 10 presses before someone takes my bench--success

Total 29:15.

26:22

Paused watch for transit time. Felt fine. Only benched 135...

m/46/178
Rx'd 34:01
500m=1:35
1000m=3:50
2000m=8:17

My second day of CF. I want a rowing machine.

50 x 45lbs SDHP
30 x 120lbs BP
100 x 45lbs SDHP
20 x 120lbs BP
200 x 45lbs SDHP
10 x 120lbs BP

48 minutes

m/32/6'4"/225

Scaled bench press to 135
23:19 total
500m= 1:28
1000M= 3:20
2000M= 7:41

Probably should have upped the weight but no spotter and did not want a face full of iron (I am ugly enough as it is). I really felt gassed on the rowing, more so than normal.

42:30 bench 205 and subbed 45# barbell SDHP

The Level I Cert in Milwaukee was excellent. I would recommend to anyone considering going to a cert that you do it, even if only for your own training. I was extremely nervous about going, having just had a baby and being very out of shape, but I was able to learn so much and participate in all the workouts at my current level. I guess that's one of the best things about CrossFit and I was glad to learn more about scaling and programming. The professionalism in the coaches was top notch. This was one of the most well-presented and well-run trainings I have ever been to.

38:42 maybe. I don't think that's right, I might have remembered my start time wrong.

w/e

20/m/158/5'9 *used 155 lbs

Subbed row for sdhp at 25#
started bench at 110 dropped to 95
reps as rxd
47:22
this was so hard

BW BP
Subbed #55 barbell SDHP for row: 50, 100, 200 reps

23:25

Took awhile to recover strength for BP's, sets largely broken.

Still in Mex.
no bench, no rower.

subbed inverted pushups on rings 4x30
and normal pushups 4x50

went hard, didn't time it.

M/36/ 175

As Rx'd 26:15

09.05.19
52 kg
23:43

25/M/185

as rx'd 27:34
c2's were a good 100 m from bench in the globo gym I had to do this in, could have been a little quicker. (I'm just making excuses, this one killed me! lol)

cfwux2(light on pushups/dips)
burgwux1

subbed sdhp(45#) for rows
50,100,150(iknow should have been 200)
BP scaled to 205#

29:58

m/29/6'1/192

23:58

Not as Rx'd:
Male 33, 75 kgs
Row 500: 60 kg dumbells x 30
Row 1000: 72 kg dumbells x 20
Row 2000: 72 kg dumbells x 10

There was a line at the benchpress...
Could have pushed this alot more, but had some lumbal problems (and Im a chiropractor...)
Time 27 min 30 sec

Used 1 stroke = 10m (busted display)
Don't know if that is correct for dudes, but whatever for now

1:45 500m
22-8 with 95#
3:45 1k
16-4 with 95#
8:00 2k
16 with 95#

m/29/5'10"/190#

Noticed the WOD said "row" after I had already ran the 500M, 1K, and 2K, lol. Ended up at 41:30.

Bodyweight Bench press sets
(30)....first 14 continuous, then broke up
(20)....first 10 continuous, then broke up
(10)....got all 10 in one set

great workout. Subbed 135 for BW of 196. Probably should have gone higher in retrospect.

First set was 20 then 5. rerack and then the last 5.
2nd - 14, rerack then 6.
3rd was 10

Rowing was 1:40, 3:50, 7:50.

Time: 31:30

Tough workout. The rowing went pretty well, I was able to keep 2:00 pace per 500m. Although I was a lot more tired in the 2000m, my form was getting better, so I figure I was rowing more efficiently.

Bench was tough, but not impossible. Rounds went: 12-6-4-2-2-2-2; 8-3-3-2-2-2; and 6-2-2. Bench basically took me a minute per mini-set, so 7, 6, and 3 minutes respectively. I had a few times where I kept trying to get that 3rd rep, but just couldn't quite get it up. Ultimately, that probably burned me out big time - much room for improvement.

Used 175 on bench. Body weight today 173.6. Left shoulder has been giving me problems last couple days - no impact on workout, but keep an eye on it, may need to rest it.

24/m/175

subbed rows for SDHP 45# bar
50, 100, 200

26:27

M/48/5'9"/175

First time...fun (in a sick sort of way) workout. Easily wasted 2-3 minutes going back and forth at the globo gym going between C2 and resetting bench.

30:10

33:27

Bench 140#. BW is 172. Subbed SDHP with 45# for rows. The final 100 on the last set just about killed me. Could not find my mojo.

38:05
used 185 lbs for BP instead of 200 lbs.

33:27 w/ 155 for 18 reps, then 135 for rest vs
41:17 brutal. had to stop for 10 mins during 2000m row--quad cramps. bench 15x175, 10x155, 5x135 1st set; 135 for other 2 sets. 7/22/06.

still brutal. had quad cramp again. glad to rest tomorrow.

m/35/155

as rx'd
bench 155# every set
row machine what can i say that just sucked
good job today guy's u killed it

M/39/200/5'10"

as rx'd (except bench did 205 and I weighed 199 this morning)= 25:15. Unbroken on the row (never rowed this far before). Bench press was broken at 22 reps on 30, 15 reps on 20, and unbroken on 10.

wife: did .25 mile, .50 mile, and .75 mile and 50 lb bench. Time=21:14. Unbroken on row and bench. Need to increase bench press weight.

This was the hardest 3 days I remember since I started crossfit.

For time:
Row 500 meters (subbed 50 SDLHP)
Body weight Bench press, 30 reps
Row 1000 meters (subbed 100 SDLHP)
Body weight Bench press, 20 reps
Row 2000 meters (subbed 200 SDLHP)
Body weight Bench press, 10 reps

32:35.....I didn't think the SDLHP's would ever end.

For time:
Row 500 meters (subbed 50 SDLHP)
Body weight Bench press, 30 reps
Row 1000 meters (subbed 100 SDLHP)
Body weight Bench press, 20 reps
Row 2000 meters (subbed 200 SDLHP)
Body weight Bench press, 10 reps

32:35.....I didn't think the SDLHP's would ever end.

19:50

subbed pulley rows for "rowing"
100 row x 10
175 BP x 30
100 row x 20
175 BP x 20
100 row x 30
175 BP x 10

M/24/181

As Rx'd:
49:28
BWP=185
I was doing sets of one for a lot of this WOD. But no cheating on my bench.

30 BWP
50 SDHP
20 BWP-20LB
50 SDHP
10BWP-20LB
50SDHP

43:40

WOD
Almost as rx'd
B/P @ 70k, weight has gone up to 12 stone !!what's goin on !
27.50.
B/P took ages,but got through it wi a bit of Green Day,forgot i was singin out loud .
row times were; 500m - 1.45 , 1k - 3.45 , 2k - 7.45 .didnae go mental wi the rows,just tried tae concentrate on good form and make sure i could get back doon the stairs tae the B/P .
nearly got got stuck a few times wi the bar on the first set as no spotter,she was just casually sittin aboot ,oblivious tae the eejit on the bench !then had the cheek tae have a happy dance for a faster time than me,i don't begrudge you it,muy bien .
before worked on shoulder flexibility and snatch position,sooooo tight ! unlike everyone else that just walk in and shoulders just flip round nae bother and sit right doon in the bottom position !

m/218/34/6"0

Not as Rx'ed, went with half body weight (110#) on bench press. Shoulder impingement issues prevent me from going as Rx'ed.

23:50

M/40y/68"/155# GEORGE

Row 500m 2:20
Bench Press 120# 30x
Row 1000m 4:40
Bench Press 120# 20x
Row 2000m 9:18
Bench Press 120# 10x

Total Time: 53:35

The rowing was fine. My Bench Press 1RM is 135#, but even at 120# (77% BW), the Bench Press very quickly became broken sets of 1 rep at a time.

Yesterday's WOD took 56:25,

Mark: 36:14
(first 15 reps of BP @ 155 (bw) then down to 145#)

Theresa: 28:13 @ 95# (not bw, not even close)

sub 27 min @ 165lb BP

31.17 Sruggled through this one as I tore my lower bacl up Sat w/ Diane

28 mins

45's for 30, 20 45's and 5's for 20 more
next time 45's and 5's

sumo dead lifts for rows,
50, 100, 200

Pissed! couldn't Rx. Did the first set of bench with 185 only to 20 reps. Dead! dropped down to 155 to finish the set and used for the second set as well. Went back to 185 for the last 10 though. The row was a nice break for my chest! I forget my time it was around 25- 28 mins.

M/38/215/6'

As Rx'd

36.52

CFWU
situps on steep decline
9 pullups, 9 dips

WOD
For time:
Row 500 meters (on 2)
1/2 body weight (95#) Bench press, 30 reps
Row 1000 meters (on 2)
1/2 body weight (95#) Bench press, 20 reps
Row 2000 meters (on 2)
1/2 body weight (95#) bench press, 10 reps

20:20

no rower, imprecise subs.

~25 min.

180# x 30
45# SDHP x 50
180# x 20
45# x 100
180# x 10
800m run

doing 200 SDHPs seemed a bit silly, so ran 800m on the last round.

Day late as usual.

Subbed 135# for BP and then failed on rep 45 and decided to drop to 95# to make sure I finished all the reps. I either need to get a lot stronger or lose about 60# :)

26:31

23:10 @ 105 BP

m/21/150/5'7

24:40

display on the urg was broken; assumed 2:00 500-m splits and pulled hard for appropriate time.

S/f

1:10:19

Tried the Rx for the first round (@215lbs) - took 47 minutes. Five reps into the second round I scaled down to lean body mass weight of 185lbs.

Also subbed SDHP due to lack of rowing machine.(50,100,200)

I think I'm not going to be able to move tomorrow, but I am very glad I lost those ten pounds these past two weeks.

26:03

subbed bw bench for 115# for first 2 sets and 135# for 3rd

1: 500m, 135# pressx30
2: 1000m, 185# pressx11, 135# pressx9
3: 2k, 205# (bodyweight) pressx5, 135# pressx5

25 minutes

M/19/6'4''/192

row 500m 1:46
Press 70# dumbells30 reps
row 500m 1:52
press 70# dumbells 20 reps
row 500 1:50
press 60# dumbells 10 reps

forgot to get overall time

For time:
Row 500 meters
40lb DBs Bench press, 30 reps
Row 1000 meters
40lb DBs Bench press, 20 reps
Row 2000 meters
40lb DBs Bench press, 10 reps

~19:30

Used a old Rower, so I did 60strokes for 500(took approx 2 min) 120 strokes for 1000 (4 min) 240 strokes for 2000 (8 min). Did 175lbs bench press

32 min

180lbs/40/M/6'1"

As rx'd (bodyweight 90kg);
33:41

m27/183/86kg

as rx'd sub rowing for 24kg kb swings
500m row = 50 swings
1000m row = 100 swings
2000m row = 200 swings

26:41mins

used 175lbs for BP
28:10

M 29 95kg 5'10''

29:58:1

Sdlhp 1.5 pood kb 50, 100, 200
95kg bench 30, 20, 10

23:35 as written.

M 22 80kg 187cm

as ex'd

39:30 (coudlve been faster, but nobody who would stand the entire time behind the bar)

1.5k running as WU
1xGAWU

500m row
20 BP@80kg, 10 BP@70kg
1000m row
5 BP@80kg, 15 BP@70KG
2000m row
10 BP@70kg

time: 32'23

(bodyweight somewhere between 75-80kg)

For time:
Row 500 meters
Dips, 30 reps
Row 1000 meters
Dips, 20 reps
Row 2000 meters
Dips, 10 reps

20:47

45# Bar and 50# DB
50 SDHP
DB Bench #30 reps
100 SDHP
DB Bench 20 reps
100 SDHP
DB 10 reps

could not complete Lower back on left side became extremely tight..

500meter row
195lbs. x 30
1000meter row
195lbs. x 20
2000meter row
195lbs. x 10

'23"03

28/m/195lbs./5'10"

With approximately half body weight, 85lbs.

23/m/163/5'6"

28:47

27/m/195/6'1

25:13 Rx

Stuck to close to 2:00 pace on the rower - had to take a few breaks on the 2k... crushed the bench though haha - SPARTA!

sub elevated pushups = 18min29

34yom / 217lbs

20:34 on Puppy

Used 110lbs for the chest press, but could have done a higher weight...the 10 and 5 reps were ridiculously easy. Maybe try 135 next time.

Round 1
500 meter row
bench reps 20,10

Round 2
1000 meter row
bench reps 15, 5

Round 3
2000 meter row
bench reps 10

total time=23:35

-The Polish Rifle, 25m/5'8/165

Male / 37 / 5'9" / 165#

As Rx'd
19:35.56

Row 500m 1:54
Bodyweight BP x 30 1:42
Row 1000m 4:56
Bodyweight BP x 20 1:20
Row 2000m 8:55
Bodyweight BP x 10 0:46

Benching my bodyweight is easy for me since my 1 rep max is approx. 255 (165 is 65% of my 1rm). I was able to push out 23 on the first set unbroken. Almost all 20 on the second set (16 I think) and all 10 no problem on the last set.

Overall a great WOD for me. Played into my strengths for once :-)

500 M row
Bench 205# 5/5/3 reps
135# 8/9 reps
1000 M row
Bench 205# 5/3 reps
135# 7/5 reps
2000 M row
Bench 205# 5/3/2 reps

32:12 minutes

BW 199

For time:
Row 500 meters
Body weight Bench press, 30 reps (10, 10, 7,3)
Row 1000 meters
Body weight Bench press, 20 reps(10, 7,3)
Row 2000 meters
Body weight Bench press, 10 reps

Subbed 115#. Time 27 minutes.

Next time do 135. Was not sore at all from BPs, so I think too light.

M/ 35/ 130 lbs/ 5'-6"
As Required: 26:30 - not so great time.
Used 135 lbs for bench - great workout. I think I've mentioned this before, but I feel that I need to say that whenever I do a rowing workout for more than 500 m. at a clip, my but/ glutes & hams get all cramped up and really sore. That's the pain that bothers me more than the cardio or muscle fatigue. I had to actually stop 2 times in the 2K row for a few seconds to let the cramps out. I've never done 2K row before and it was a good mental fight, but my cardio was more than there and my muscles were o.k... but my ass was killing me. I think it's because of the much more narrow stance in the row than anything else that I do.. not sure if I'm going to far forward or if that would cause that. In short 500 m. bursts you just bank it out and go to the next thing, but in 1K & 2K the glutes were firing up pretty nice. I know I could really reduce that time by a ton if my but wasn't so sore/ cramped.

M/25/175

subbed 135 for first set, then did 45# DB bench for the rest

29:34

45/m/158#

rotator cuff healed enough to do full strength BP again finally after 4.5 month rehab.

as rx'd (155# bp)

23:54

Rx'd @ BW 190
20:27

-after 1 year of CF'ing I'm finally to almost feel comfortable on the rower.

Subbed 155 on bench, rowed half the distances, 13.35.

Had to sub body weight Bench Press as unable to bench my own weight, (don't even think the blokes in the gym could bench my weight)

Bench @ 30kg (should have done it at 35kg)

Time 27min 15sec (happy dance got a quicker time than Pedro, ok he did manage all BP at near enough body weight but he is usually about half my time for most wod, so just a small happy dance to celebrate as this does not happen very often.)

Was resting after finishing WOD, and was oblivious tae the eejit on the bench needig a spot when a bloke from the gym said. "You now you looked a lot fitter before you started Crossfit". I was at a loss for words. I think his tight short was affecting the oxygen
to his brain.

Good fun

23:11 as Rx'd

row splits:
1:53
3:55
8:00

rested too much on first round of bench press. Got first 12 unbroken - should have gone for 15-16. Oh well...

M/35/185/5'10"

25'45" as Rx'ed

wow... do not bench much, it killed me...along with the 2k row...wow...

16min
135 lbs bp - 1st 30 2x15, 2nd 15 then 5
500, 1000. no time for 3rd set

27 minutes.

First round of BP was 185 (slightly above bodyweight) Broken as follows 8-6-6-4-3-2-1. Second round did 4 reps with 185 then dropped down to 135 because I was needing too much time to recover between broken reps. Thought it would be better to move quickly and get the full effect of the fast bench/row. Probably would have been best at 155 as 135 seemed a bit light. Next time . . .

Performed WOD on Tue 5/19/09

modified:
bench press 180 lbs on smith machine - decline bench

~25 mins

did rx'd
used smith machine
33:43

26/m/230#

only used 155lb for the bench press really got somethin outta the rows great one way slayed!!

M/22/6'0/180lbs

Sub: SDHP 45lbs for rows (1 per 10m)
Bench 155lbs for all three rounds

23:05

this is week two of CF for me, Im likin' it. No doubt!

RALF
50 burpees
Time: 1:55

CFWUx3 (bench press 45, 95, 95 instead of dips)
40:26
165 lbs
Rd 1: 5-4-4-4-3-3-3-2-2
Rd 2: 3-3-3-3-3-2-1-1-1
Rd 3: 2-1-1-1-1-1-1-1-1

For time:
Row 500 meters - subbed SDHP 35lb 50 reps
Body weight Bench press, 30 reps - 1/2 body weight 55lb bench press
Row 1000 meters - subbed SDHP 35lb 100 reps
Body weight Bench press, 20 reps - 1/2 body weight 55lb bench press
Row 2000 meters - subbed SDHP 35lb 200 reps
Body weight Bench press, 10 reps - 1/2 body weight 55lb bench press

31:57

28:03 as rx'd

33/m/180

scaled to 155# for BPs

30:04

-m

as rx'd with 175lbs bench

27:12

26.m.6'4''.213lbs

As rx'd w/215: 34:17. Got destroyed by this one. Can't wait to finish the SD marathon and get back to CF'ing consistently.

Time: 27 mins doing 50 lbs dumbbell bench since not able to do bodyweight and no spotter

M/39/5'6"/183

47:19

Scaled bench to 155 - right forearm NOT happy at 185. Wish that SOB'd heal up.

No rower today - subbed 45# SDHP

scaled to 155lb
27m

m/28/175

RX @ 35:05

Didn't count partial reps. If there was any spot the rep didn't count.

As Rx'd...and was a bitch!
24:03

Pack

Sean K.: 21:50 (Should have done the Porch version, the bench part didn't stand a chance)
Tommy B.: 25:01

Note: Went to the UAB Rec. Center for this one because I don't have a rower. This was the first time either of us have used a rower, and it is much better that SDHP.

Bad ankle sprain - had to modify bc I can't row.

My version in 19:28

20 pullups
30 bench press @ 175
30 pullups
20 bench press @ 175
40 pullups
10 bench press @ 175

Substituted Push Ups for Bench Press
17:01

my version:

400m run
30 bench press @ BW
800m run
20 bench press @ BW
1600m run
10 bench press @ BW

TOTAL TIME: 47:40

need to work harder!!

20:09

modified to 135 bench, rows as rx'd

M/49/151/1-1-06

Row/Push-ups (at home)

19:56

500M 1:44 (PR)

cfwux3

25:00

5/18/09
49/m/143
SDHP 45#/140#
50/30
100/20
100/10

24:18

as rx'd

first time using our concept 2 rower

155 bw

30:35

31 min used 185 1k row sub'd 100x45lb DHP

12:55 five hundred meters each time with ten pound dumbells same reps... female

26:25 did everything normal but scaled bench down to 135lbs

30 yom, 185 lbs

42:27 subbed sdhp for rows

Took a rest day after backpacking trip

M/32/150lbs/5'5"

As rx'd
28:11

M/24/153 GregAwu

As rx'd - 36 minutes

36:14

Tough one, Beka and I performed it together

med ball push-ups (me)
kneeling push-ups (Beka)

17:52 me
24:36 Beka

averaged 2:02 on the 500's. Ok, know that I can go under 1:55 next time. The bar is set, ready for the next challenge!

26:47. 135lb bench

26:07
135lb bench

33:10

M/39/150

23/M/5'9/155

Played basketball beforehand, so did 500m row each time. Bench was taken, so did 95# incline bench.

CFWU2
090520 730 AM

50 SDHP 1:32
150 LB BP, 30 reps 11:34
100 SDHP 17:30
135 LB BP, 20 reps 22:21
200 SDHP 36:47
135 LB BP, 10 reps

38:11

As Rx'd

24:16

170lbs Bench

m/26/170/5'10''

28:43 as rx'ed (200lbs)

25/m/5'7/195

#45 sdhp - sux

36:00

25:56

My right shoulder wasn't happy, but I got it done. Happy to get the 2000m in under 8

40kg bench

23:42

CFWU -pu's

Had to go up/down stairs between rowing and bench pressing, but it really didn't slow me down too much. Likewise, I had to wait for the rowing machine once for about 30 seconds.

Not Rx. Did body weight -35lbs = 185
Benches were occupied when I was ready for the last set, so I did decline bench press at 205lbs. I accidentally rowed 1100m on second set

Row 500m 2:17
Bench Press 30 x 185 (10,5,5,5,5) 10:42
Row 1100m 17:43
Bench Press 20 x 185 (8, 5, 4, 3) 25:31
Row 2000m 36:05
Decline Bench 11 X 205 (8, 3) 43:16

As Rx'd
BW=170
28:37

As rx'd 28:47 Lost a couple of minutes moving from the rower to the bench.

500m in 1:55
30 reps of 195# in sets of 12, 8, 5, 3, 2
1000m in 4:10
20 reps of 195# in sets of 8, 5, 3, 2, 2
2000m in 8:48 (this sucked!)
10 reps of 195# in sets of 7, 2, 1

22:48
run 400, 800, 1200m
bench press 135lbs

Had to scale this WOD this morning.

50 SDHP's 45lbs
30 Bench Press 225lbs
75 SDHP's 45 lbs
20 Bench Press 225lbs
100 SDHP's 45lbs
10 Bench Press 225lbs

19:05

28 male 199.5 lbs

28:42 total time

scaled to 135 lbs for bench

m33/5'9'/172

sub'd 40lb bar for SHDP (50, 100-25repsx4,200-25repsx8)
165 bench
26:30
Ouch!

Row 500m - 1:53
BW BP for 8, 22 incline Pushups - 3:35
Row 1000m - 4:23
BW BP for 7, 13 incline Pushups - 2:41
Row 2000m - 8:30
BW BP for 6, 4 incline pushups - 2:38

Total 23:44
I so could have used a spot on this one, or someone to yell at me!

155# Bench press same reps
sub sdhp for row

28 min.

subbed cable barbell (31.25kgx2) 4 BW barbell

25 minutes dead!

#56-You are too correct, its not funny!
I can't compare how I'm doing w/this CF b/c of all the CRAP people post.

22min.

M/36yrs/200#
50 Sumos
135# Bench, 30 reps
100 Sumos
135#-20 reps
75# Sumos (125 reps short.....)
135# Bench-10 reps

Ran out of time on lunch hr and ran out of steam

as rx'd

22:45

Warm-up:

7 x Full Range HSPU
10 x Chest to bar Pull-ups
10 x Back Extensions on a bench
10 x OHS w/ 55#
20 second L-sit

WOD:

50 SDHP w/ 55#
30 Body Weight Bench
100 SDHP w/ 55#
20 Body Weight Bench
200 SDHP w/ 55#
10 Body Weight Bench

Time: 19:51

I think I need to start recording what I'm wearing too. I'm noticing a huge difference when I'm in uniform (boots and all) as compared to shorts, running shoes, and a t-shirt. Today, boots and ACUs. Or, I could just go change clothes.

37 (80kg, bw = 83kg...)

No Rowing machine in my Gym so i did

1:30 for 500 meter

2:30 for 1000 meter

5:00 for 2000 meter

Benched 165lbs

Time: 22:03.97

thank you for everything coach. it was worth every second we were there... n ur special appearence made it priceless.. loved the cert
from the crew in victoria @ the jungle gym thank yyou once again.
izzac says hello.." ur a legend"

35:15

31:20

For time:
Row 500 meters SUB 50 SDHP
Body weight Bench press, 30 reps
Row 1000 meters SUB 100 SDHP
Body weight Bench press, 20 reps
Row 2000 meters SUB 200 SDHP
Body weight Bench press, 10 reps

59:06

Puppies scaling:

bench weight: 95lbs

33:48

felt like biggest time loss was due to waiting to recover while doing the bench. average around 2:30/500m row :)

Modified as follows
50 SDHP (20kg)
30 weighted push ups (30kg)
100 SDHP (20kg)
20 weighted push ups (30kg)
200 SDHP (20kg)
10 weighted push ups (30kg)

31:52

50 SDHP @ 45 lbs.
30 bench @ 155 lbs.
50 SDHP @ 45 lbs.
20 bench @ 155 lbs.
50 SDHP @ 45 lbs.
10 bench @ 155 lbs.

As Rx'd

29:19

Bench press: 180 lbs

My first time doing this one. I had to run across my globogym to do it. The bench press was harder than I thought it'd be.

m/21/6'2''/180lbs

Nice... Just done in 20 mins flat. First attempt 1/2 BW press. :-( followed with "michael" to make me feel better :-)

Anyone know the song playing on the video during Matt Chan's workout? Can't get it out of my head...

Dude is a beast!

27:14

Spring Lake (NJ) 5-mile run tomorrow.

Modified as follows:

Row 040 Reps on Bowflex @ 80 lbs.
Bench 30 Reps @ 65 lbs.

Row 080 Reps on Bowflex @ 80 lbs.
Bench 20 Reps @ 85 lbs.

Row 120 Reps on Bowflex @ 80 lbs.
Bench 10 Reps @ 95 lbs.

19:16

M/24/190/6'2"

31:15

Started at 197LB bench and changed to 187 after 20 reps in first set as I could only muster 1 rep if I was lucky and time was of the essence. Great WOD- more bench press involvement on WOD's would be nice.

33 minutes

46:06 as rx'd with 195lbs

This Wod was ultimately frusterating. I knew the body weight bench press was going to eat up a lot of time, but this was retarded.

I think I'm going to have to bite the bullet and lose some weight. This Wod would have been much more do-able at 185lbs.

46:06 as rx'd with 195lbs

I think I need to lose some weight.

As Rx'd - 31:18

Segmented the BP in sets of 6 for the 1st round, in sets of 5 thereafter. Nearly reached failure at the end of the 20. Did reach failure at the #8 of 10.

145lbs/32yoa

For time:
Row 500 meters (1:53)
Body weight Bench press, 30 reps (15-5-5-5)
Row 1000 meters (4:10)
Body weight Bench press, 20 reps (10-5-4-1)
Row 2000 meters (8:24)
Body weight Bench press, 10 reps (10)

23:43

BW=145

as rx'd: 23:46

The Reverend: M/31/195

As Rx'd, Benching 195 lbs...

22:29

Hey man, this was a cool WOD. Loved it. Nice chance of pace.

EJ
M/36/165
40:15
BENCH PRESSES KILLED ME
EJ

M34/183/6'2.5"
No bench at home so did Ring Dips instead.
Time 16:39

500m row (1:53)
30 ring dips (3:36) (8+x+x+x+..?)
1000m row (7:28) (3:50)
20 ring dips (8:40) (13+7)
2000m row (16:16) (7:35)
10 ring dips (16:39) (10)

CFWU x 3
scaled WOD:
Row: 500m - 1000m - 2000m
BP: 115x30 - 115x20 - 115x10
24:53

Was on autopilot for last 1000m of row.

CF football WOD
80 points
7 minutes left down by 6

35:14

as Rx'd

m/20/190

Brand X Pack version
24:03

27:45 - an awesome WOD but a logistical nightmare. Lost ~ 5-5.5 min on travel from C2 to BP (globo gym). a killer workout for sure

"THE BABE"

did 3 rds of
500 m row
15- 20lb db thrusters

15:37

26/m/5'9"/155

scaled to 135# bench press w/ last 2 sets on smith machine since i didn't have a spotter

26 minutes

.75 mile run to and from gym.

Subbed ring push ups for bench press.
16:50

31:24 Lost some time waiting for rowing machine at gym...oh well.

F/39/140/5'7"

CFWU x 2

Used 85# bench

Time: 32:08

Scaled BP reps to 20, 15, 10

23:02

As rx'd

39:37

cfwu
Run 1/4 mile
135 lbs Bench press, 30 reps
Run 1/2 mile
165 lbs Bench press, 20 reps
Run 1 mile
185 lbs Bench press, 10 reps
31 minutes

As px'd

22:48

D
@ 29's
Bench @ 135#
shoulder still aching

22:55

m/36/6'4"/94kg

The Porch:
For time:
Row 500 meters
3/4 (70kg) body weight Bench press, 30 reps
Row 1000 meters
3/4 (70kg) body weight Bench press, 20 reps
Row 2000 meters
3/4 (70kg) body weight bench press, 10 reps

23:33

20:01
Did 75% body weight at 135.

CFWU
C2 not available for part of wod
subbed 50 SDHP for 1st 500m row
did 50 SDHP + 500m row for 1000m row
used 185#
33:59
M/48/187#/72"

27:38 @ work ~ 150# BP, bwt-148

150# OHS X 3 in warmup

M-33
225 lbs
As Rx'd
18:34

as rx'd

22:22

80kgs

done way late; had to do this one cuz i'm weak in both exercises.

27/f/5'2/130#

breakfast: run 45 minutes = 6.1 miles

work work

back to big box at nite for:

warm-up row, cfwu, warm-up bench 8x95#, 5x115#, 2x130#

WOD:
500m row
30 x bodyweight bench press (130#)
1000m row
20 x bodyweight bench press
2000m row
10 x bodyweight bench press

time = 35:47

the rowers are on the lower floor and there's one flat bench station.... some guy jacked that one flat bench press station in the middle of my 2k row... so had to run upstairs and set up one of those benches for the last set of 10 bp. o well. wuzn't like i wuz moving at lightning speed anyways.... herpaps someday i will have this workout in sub 20.... i can dream rite?

46 min

24:32

As Rx'd:

30:48

Scaled weight to 115, total time 24:20

End of set times:
Row 500 meters..........................01:47
Body weight Bench press, 30 reps..07:20
Row 1000 meters.........................11:20
Body weight Bench press, 20 reps..15:09
Row 2000 meters.........................23:22
Body weight Bench press, 10 reps..24:20

Well, it looks like maybe I get the goat award for this one. 56:55 for me, subbed 45# SDHP for for rows.

M/27/165#, about four weeks into CF.

28:50

As Rxd

23:48

Weigh 175#, subbed 155# on bench = 35:37

2:09 500m row
4:46 1000m row
8:12 2000m row

m/30/6/195

54:30 subbing SDLHP for rowing. Ouch!

M/33/193/6'

as rx'd

30:45

C-
sub'd ring pushups for bench
19:53

34/M/205/6'1"

25:27 as rx'd

rxd 28:01

Modified...

40 x SDHP of 45lbs
30 x BP of 170lbs
80 x SDHP of 45lbs
20 x BP of 170lbs
40 x SDHP of 45lbs (couldn't do anymore w/o hurtin' back)
10 x BP of 170lbs

32 min...Died

m/23/6'/170lbs

27.56

115# BP

22.m.137.65"

as rx'd
34:39(PR)

Used 165 instead of 200.

175lbs. as rx'd

TIME - 41:59(PR)

SDHP instead of row x 50 / 100
BP @ 68 kgs - 50 reps
39'00"
Last set of SDHP (200) + BP (f) to complete

@thesweatbox

25:30

95 lb
downtown
29.18

m/35/5'9/173

CFWU - 3. Reg except no dips last set. Superman. Burgener.
28:25
Bob spotted on bench. He had to pull it off my chest a few times. Rows weren't too bad. Really fatigued toward end of 2k.

subbed 16kg KB SDHP for row
and jumping push ups for bench press (no bench):

29.08

Sub'd: SDHP 45# & pushups
50/100, 50/50, 50/50

25:45

as rx'd: 27:56

bw bp=160#'s.

Row times:
500: 1:39
1k: 3:31
2k: 7:50

bw bp=suck.

Last workout at Fort Hood. 32:07. Brutal. 80% body weight bench.

warmup

subbed sdhp
should have scaled back bp weight to ~170, but stupidly went with bodyweight (195) , all doubles and singles

1:19

Nice to have completed it, but definitely should have scaled

155 lb bp

28:13

subbed 45 pound SDHP for row

35:55

34 yom 205 lbs.

Warm up then as rx'd

28:30. 2000 meter row took 8:51.

I need to get lighter!

50 45# sdhp's
1/2 bw bench-30
100 45# sdhp's
1/2 bw bench-20
200 45# sdhp's
1/2 bw bench-10

23:35

m/30/6'1/210

as rx'd 24:30
bp (185lbs)

28/m/190

as rx'd: 23:32

************************************ 05/31

Sub 185 for 225 BP:

36:02

6/4/09 @ Camp Randall Shell

scaled to 75% bw: 135

24:42

Had to set up weight each time, and spot a kid to get his bench on 20 rep set. Last set was on decline bench b/c it was only bench open.

F/23/150

65# bench since I had no spotter

~30:00

M/31/201

subbed row with SDHP 40 #

pack

SDHP 50
1/2 BWBP 30
SDHP 100
1/2 BWBP 20
SDHP 200
1/2 BWBP 10 42:23 ouch

M/26/6"/175

Well I'm gonna go out on a limb here and project my medial delts and traps tomorrow will be on fire.

subbed row with 45 lb. SDHP

SDHP 50 reps
175 BP 30 reps
SDHP 100 reps
175 BP 20 reps
SDHP 200 reps
175 BP 10 reps

This was maybe the most mentally challenging workout I've done in the 2 1/2 months Ive been on CF. The last set of 200 SDHP's seemed unattainable but somehow I gutted it out.

23:01

6/20/09
subbed 145lb. bench
31:00

000000000000000000000000
30/m/165/5'6"
AS RX'D
28:29

M 37/150 done on 22JUN09
CFWU X3 (minus dips)

RX 27:35

m/54/5'10/165

used 155 lbs...27:21

as a replacement for workout 090709:

29:11 with 165

Improvement from 090518 by 5:39

at rx 195# 24:35

as rx'd (actually did 750 instead of 500m for the first set)

TIME - 34:42(PR)

30:53

row barbell 50 100 200 45 lbs
bench press 155 lbs

26:26

SDHP 45 pounds 50 / 100 / 200 reps
bench press 175 pounds
29:40

Tuck sit / L-sit / Tuck

500 - 1:35
30 - 100kg bench
1000 row - 3:30
20 - 100 kg
2000 row - 8:20
10 - 100 kg

25 mins

2nd week of crossfit bring on this arvos wod

Time: 20:48

Rows:
500m: 2:20
1000m: 4:26
2000m: 9:02

Sub'd Pushups for Bench
60 First Round
40 Second Round
20 Third Round.

500m 1:55
1000m 3:58
2000m 8:10 (went from under 2 minute mentality to just survive mentality)

185 lbs 30, 20, 10

Great workout can't wait to suffer through it again.

Rob Noy 1.71cm, 75kg 23:35min

Rob Noy 1.71cm, 75kg 23:35 min, CrossFit CrossAxed

as Rx'd 22:31

6'4 225LBS 38M

5'9 165lbs 35m

21:10

great workout

32:11
185lbs BP

19:08 as RX'd (195#)

38:25