March 15, 2013

Friday 130315

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

Post time to comments.

Compare to 121025.

ShaunCleary_clean_th.jpg

Enlarge image

Jon Belmonte.


"Awareness and Confrontations" with Tony Blauer, CrossFit Journal video [wmv] [mov] [HD mov]

Posted by Pukie at March 15, 2013 5:00 PM
Comments

Are they unbroken reps of body weight bench?

Comment #1 - Posted by: Eric at March 14, 2013 5:14 PM

hey does anyone know of a sub for rows? i dont have access to a rowing machine..:(

Comment #2 - Posted by: cole at March 14, 2013 5:19 PM

sumo deadlift high pulls at 45 lbs for men and 35 lbs for women, 1000m row is 100 reps, 2000m row 200 reps etc.

Comment #3 - Posted by: Fernando at March 14, 2013 5:27 PM

thanks!

Comment #4 - Posted by: cole at March 14, 2013 5:40 PM

@#1 FOR TIME translates to no demand that the reps be unbroken.

Comment #5 - Posted by: Brock Wilson at March 14, 2013 5:50 PM

60 reps of 220 lb bench?? Really? Not likely....Not smart.

Comment #6 - Posted by: Reginald at March 14, 2013 6:06 PM

Hmm...I've lost 10# since doing this last. That's good for me but I'll use the original weight to see how I've gained.

M/30/5'11"/176

Comment #7 - Posted by: Brad at March 14, 2013 6:10 PM

I know I can't do 30 straight reps of 180lbs in any reasonable timeframe. Anybody got an opinion on whether it is better to force it, no matter how long it takes, or scale down the weight?

Comment #8 - Posted by: JR at March 14, 2013 6:26 PM

I'd be more worried about 3500 meter row than 60'reps of bench press. At 210 that will be cake. That row is going to be brutal.

Comment #9 - Posted by: Kelly at March 14, 2013 6:30 PM

classy tats

Comment #10 - Posted by: Frank at March 14, 2013 6:51 PM

Whoa! Big time scaling here!

Comment #11 - Posted by: Playoff Beard at March 14, 2013 6:56 PM

How about use your ideal body according to your height and age.

Comment #12 - Posted by: rick at March 14, 2013 7:15 PM

Question on the SDHP, is it going to be just the bar or the bar plus 45#? thanks.

Comment #13 - Posted by: Rob p at March 14, 2013 7:41 PM

Holy Crap I'm 290lbs 30 reps?

Comment #14 - Posted by: coz at March 14, 2013 8:14 PM

Often in a couplet, equal time is spent on each movement. The rowing is going to take at least 12 minutes. Twelve minutes for 60 reps on the bench is one rep every 12 seconds- far from unreasonable if your bench & weight are average. If that doesn't appeal, try 75% of 1RM. At that percentage, you should be able to do about ten reps unbroken, which probably will take less than 20 seconds. With 30-->60 seconds rest between bench efforts, that would be 6 minutes or less on benching.

Now 60 reps in either case adds up to a large total load (e.g. 60@185lbs is 11,100lbs load!). If you have weak shoulders, bad form, or are not used to that type of load with benching, scale to a more appropriate amount... On the homepage navigation bar under "Start Here", select BrandX Scaled Workouts. At that site click on the second topic in the list titled "Crossfit WOD". Suggested scaling is posted for almost every WOD.

Comment #15 - Posted by: NJ Seedas at March 14, 2013 8:24 PM

I weigh 190lbs but can realistically only press this weight for 3 reps before failure. Obviously I will have to drop down in weight but how much do I drop it to? I'm new to crossfit. :-)

Comment #16 - Posted by: Craig at March 14, 2013 8:55 PM

omg I'm too heavy how will I do this?!! Just scale it, don't over think it.

Comment #17 - Posted by: Rook at March 14, 2013 9:00 PM

Scale down to what you think you need. A bench press is not very important in CrossFit. If the wod is taking much longer than 20 min you should've scaled more.

Comment #18 - Posted by: KrisBristofferson at March 14, 2013 9:12 PM

Scale it, people. Most people scale each workout. This one is heavy and rarely do we see bench press in CF. No worries.

Comment #19 - Posted by: Placzek at March 14, 2013 9:20 PM

M/41/189

27:58

Scaled bench to 145, which was probably too heavy, but I really need to get stronger. To other scalers, just go for a weight that will allow you to work more than rest. Pick an arbitrary number, like 75% of body weight and see how that tuns out. FYI, my single rep max right now is probably my body weight.

Most of these workouts should come in around 20 minutes, which is one of the indicators to me that I went a bit too heavy at 27 minutes. Hope that helps. 3,2,1...GO!

Comment #20 - Posted by: Scott Andresen at March 14, 2013 9:22 PM

For doing rows on a bowflex what is the weight?

Comment #21 - Posted by: Bacon at March 14, 2013 9:31 PM

Cheers lads

Comment #22 - Posted by: Craig at March 14, 2013 9:56 PM

#19 follow the compare to link and you will find a video of the wod. I notice that in that link that they were asking for body weight bench presses.

Only one bench for pressing in my crowded gym, so no chance of me being able to do this workout as Rx. Instead I will sub either weighted dips or shoulder presses. Or probably do a round of both. I love rowing.

Comment #23 - Posted by: Colm at March 15, 2013 1:12 AM

70kg bench (Ideal bodyweight) done in 24mins50secs

Comment #24 - Posted by: creatoraki at March 15, 2013 1:21 AM

M/47/180

27:59

Comment #25 - Posted by: Cosmo at March 15, 2013 2:36 AM

Last time - 23:58 bw=145
TODAY - 24:04 bw=150

Comment #26 - Posted by: ART/M/44/5'5"/150 at March 15, 2013 2:43 AM

Where along the line did tattoos become such a big part of Crossfit? Great workout...I need a rower.

Comment #27 - Posted by: Matt at March 15, 2013 2:55 AM

@#24 Matt - I don't think tattoos have become a "big part of Crossfit" but they are a part of CF, the same way that pregnant women (who show up every so often on the main page) or kids (who pop up too) or dogs or heroes or hot chicks in bikinis or military personnel...I admit, there have been a few smoking dudes with tats on the main page lately, but I'm guessing that their pictures were chosen for emphasis on the fact that they were smoking dudes lifting amazingly heavy things or performing crazy feats of strength and/or mobility, not just because they were tattooed.

Comment #28 - Posted by: Kelly O at March 15, 2013 3:13 AM

24:52 @ 150lbs (about 80% Body weight)

Comment #29 - Posted by: gb 45/m/71"/185# at March 15, 2013 3:13 AM

The thing that I love about crossfit is the massive variation in what people are capable of and find challenging. I saw one comment saying that the 60 body weight bench press would be easy, but a 3.5km row would be killer. Whereas I could probably do 10 bw bench press as max effort, but a 10km row, wouldn't worry me too much. I love that we're all working on different things. As I don't have weights, I guess I could do press ups with a sandbag on my back.

Comment #30 - Posted by: brad at March 15, 2013 3:55 AM

26:45=220lbs

Comment #31 - Posted by: Sammy T at March 15, 2013 4:15 AM

What resistant should the rower typically be on? For both, men and women

Comment #32 - Posted by: Megan at March 15, 2013 4:16 AM

Just scale the workout, sub out the bench presses (2x pushups maybe?) or go do 1000 75lb snatches/400m runs instead and get your cardio buzz on. Is this stuff that hard to figure out?

Comment #33 - Posted by: Captain at March 15, 2013 4:36 AM

weighed in at 194 this morning.

bench @ 195

as rxed 19:16

row was 10:06 of that
got the first 25 unbroken

Comment #34 - Posted by: Shane G 6'3"/200/29 at March 15, 2013 5:09 AM

Scaled to 135# (65% BW)

23:56

two flights of stairs between the rower and the bench

Comment #35 - Posted by: Joe Northside m/34/70"/210 at March 15, 2013 5:14 AM

I wish they would say something like x% of your 1 rep max or bodyweight as a max. and whatever weight you pick you should be able to do the first round of bench press in 3 sets or less.

Basically, is the spirt of the workout designed for speed or strength. Is it 20 minutes or 40 minutes. I want 10 different people attacking the workout in a similar fashion.

Comment #36 - Posted by: MBorders at March 15, 2013 5:30 AM

Really hard to type after that row. Grip is shot!
Tried to do bench unbroken. Only managed to do it on the last set: 22-4-4, 15-5, 10.

26:32 @ 215

Comment #37 - Posted by: Mike m/34/73" at March 15, 2013 5:32 AM

M/160/47yo

Scaled to 135# / 25:16

Comment #38 - Posted by: Jimmy at March 15, 2013 5:41 AM

41:29. M/26/6'3"/220. ...no rower did hsdl 45 100reps=1000m

Comment #39 - Posted by: dieterb at March 15, 2013 5:55 AM

Can't wait to do this WOD! But w/ no spotter at 0530, I made a WOD up on the fly.
5 rounds of:
5 HSPU (mostly piked)
10 O/H Squats (45-55-65-75)
15 dips
20 back extensions

Good overall workout, but I might have smoked my shoulders in advance of tomorrow's big bench/row day. We'll see!

Comment #40 - Posted by: Jim R. M/50/5'8"/160 at March 15, 2013 6:20 AM

30 min roughly. I was timing it, but when I was half way through the rows the brakes that add tension decided to give out. I went to another machine that had no display so I subbed 100 rows for every 500 meters (which averaged 3 min per 100 rows). It might have been more like 50-70 rows per 500 but I wanted to be safe.

The bench presses I scaled to 135 and knocked out the 30 reps fairly easy, and the 20 as well. For the last ten I moved up to 155 and did the last ten pretty easy (about two sets of 7 and 3) then stopped the timer. I then did another 20 of the 155 broken up. I rested with another 500 meter row and then did another broken up set of 20 at 155. Good to know where to start next time.

Comment #41 - Posted by: BW at March 15, 2013 6:46 AM

45/m/176cm/73kg

For time:
Row 500 meters
105 pound shoulder press, 30 reps
Row 1000 meters
105 pound shoulder press, 20 reps
Row 2000 meters
105 pound shoulder press, 10 reps

23:58 PR (last time 24:15, before 24:35)

No bench at home. Rows in 1:49, 3:50 and 7:50 (like last time)
SP mostly in sets of 3 every 30 seconds to avoid muscular failure (sums up to 21 additional power cleans). Hard earned PR. BW bench would be easier for me, overhead is my weakness.

Comment #42 - Posted by: Memuc at March 15, 2013 7:08 AM

M/31/5'9/185.
As prescribed; 185 bench all unbroken, little help on the last two reps 2nd set. Time; 19:05

Comment #43 - Posted by: jacob at March 15, 2013 7:09 AM

As far as subbing bench press I was thinking of doubling as push-ups. I figure it'll be roughly as much work.

Comment #44 - Posted by: Patrick at March 15, 2013 7:11 AM

19/M/186cm/79kg
29:01
Bench 70 kg %88

Comment #45 - Posted by: Coşku Mutlu at March 15, 2013 7:13 AM

Will have to do this WOD on sunday!! Got a rugby game tomorrow!! Needing fresh legs!!

Comment #46 - Posted by: Kris Hamilton at March 15, 2013 7:47 AM

Box squats then

13.2 7 Rounds Rx'd whoop!

Comment #47 - Posted by: james.patrick [M/50/66"/135] at March 15, 2013 8:09 AM

Seems like every time I get some wild idea to "do a little extra", that "extra" ends up in the next day's WOD. Yesterday after recovering from the 13.2 WOD, I did hero WOD "Jerry": run 1 mile, row 2k, run 1 mile... and today there's a lot of rowing - fun!

Comment #48 - Posted by: fargingbastige at March 15, 2013 8:14 AM

M/22/89kg/182cm
27:54

Scaled to 80 kg bench

Comment #49 - Posted by: Roel at March 15, 2013 8:31 AM

60 reps at 285!!! I feel I should be rowing more! ;)

Comment #50 - Posted by: Craig Carle at March 15, 2013 8:33 AM

23:29 but scaled bench to 205

Comment #51 - Posted by: B miller 5'9" 230 at March 15, 2013 8:40 AM

Great workout Side of head throbbing...16 min

Comment #52 - Posted by: Drryanhess at March 15, 2013 8:48 AM

weighed in this morning 288lbs
195 bench 67% bw
22:31

workout at local ymca, a trainer aproach me about the amount of reps was crazy.
When I told him I was doing crossfit routine, he was like be careful alot of injuries have come from crossfit.
Why? IS this because its their competition?
I have never worked so hard in the gym til doing crossfit,but being soar everyday I feel great

Comment #53 - Posted by: coz at March 15, 2013 9:51 AM

37yrs/ 70kg 166cm
70kg bar
20.00 mins

Comment #54 - Posted by: James Forbes at March 15, 2013 9:51 AM

First ever crossfit workout!

32 yrs/ 65kg/ 170cm

Total time 21.00 mins

Comment #55 - Posted by: Amy Welbourn at March 15, 2013 9:55 AM

First ever crossfit WOD!

32yrs/ 65kg/ 170cm

21.00 mins

Comment #56 - Posted by: Amy Welbourn at March 15, 2013 10:06 AM

M/24/165/5'9"

42:10

Body weight first 42 reps then scaled down to 145.

Comment #57 - Posted by: TVis at March 15, 2013 10:07 AM

scaled bench weight to 140lbs. (approx 75% bw)

time was 24:44.7. had to walk at least 30-60 seconds between bench and rower as they are in opposite ends of building in my gym.

Comment #58 - Posted by: murphinator - M/5'10"/185/38 at March 15, 2013 10:08 AM

scaled bench weight to 140lbs. (approx 75% bw)

time was 24:44.7. had to walk at least 30-60 seconds between bench and rower as they are in opposite ends of building in my gym.

Comment #59 - Posted by: murphinator - M/5'10"/185/38 at March 15, 2013 10:10 AM

25:12 Kept bench at 275. Rowing 2000 was rough!!

Comment #60 - Posted by: Craig Carle at March 15, 2013 10:13 AM

Row 500 meters
Ring dips, 30 reps
Row 1000 meters
Ring dips, 20 reps
Row 2000 meters
Ring dips, 10 reps

19:41

Comment #61 - Posted by: Kevin C. (M/54/5'11"/175) at March 15, 2013 10:19 AM

for those of you who cannot do many bw bench press...

find a wt that you can bench press 10-12 times your first set. suffer through 5,4,3,1 reps the remainder of the way. i do 10lb more than my bw(i've dropped 10lb, don't want to lose strength).
and do about 16,17 reps my first set, then 8-10 the remainder of round one. second round, i can get about 8-10, then 5's and 3's. last set, 5/5.

in my humble opinion--and i don't do the programming, nor am i an exercise physiologist, so i'm sure more opinionated individuals will shoot holes in this---this is a workout that combines a 'cardio' exercise with a strength exercise. i don't believe it is a workout to speed through both as fast as possible. if so, i guess i could scale wt to 135, and blow through it--gaining little strength benefit to my chest/shoulders/arms. nor, do i think you should spend 30 minutes doing 30 bench press at your body wt. if the whole workout takes you 30min, then i think you picked a good wt, or bw and did a good job. row and bench are two of my strongpts., so i will be done in under 20 min. throw burpees or box jumps in, and i'm screwed.

Comment #62 - Posted by: mtvet at March 15, 2013 10:29 AM

no weights or distance on rower
row 2 min
pushups 90 reps
row 4 min
pushups 60 reps
row 8min
pushups 30 reps

21:30

Comment #63 - Posted by: DLong (M/37/5'10"/185) at March 15, 2013 10:35 AM

I did this one, but there is no way I could do my body weight bench press 60 times, so I did push-ups instead

Comment #64 - Posted by: Sarah at March 15, 2013 11:01 AM

subbed SDHP and 185 on bench 26:05

Comment #65 - Posted by: devo m/40/6'2"/215 at March 15, 2013 11:02 AM

30 min, did all 3500m at once on the C2 because I didnt want someone taking the machine. Then did broken sets of 60 benches at about 50% BW. Afraid of how I will feel tomorrow.

Comment #66 - Posted by: FP at March 15, 2013 11:14 AM

150 lbs/Male/24 no.sub
24:30

Comment #67 - Posted by: john at March 15, 2013 11:23 AM

17:30, first week doing cross fit...... Never rested on either rower or bench press... INFANTRY!!!

Comment #68 - Posted by: Cody Lucas at March 15, 2013 11:23 AM

Subbed Push-ups for bench (no bench)

18 M USA
19:28

Comment #69 - Posted by: Collin Lamar at March 15, 2013 11:27 AM

20:52, with 65#.

Approximately 50% of body weight.

Comment #70 - Posted by: Carole (F/54/5'6"/135) at March 15, 2013 11:42 AM

The whole point of leaving a workout vague is so you can cater to your own ability. The longer you do work-outs like these you'll slowly grasp a realization of how you should be able to do work-outs like this. If you can't do bodyweight benchpress then cut it by 25%.

Comment #71 - Posted by: Shane at March 15, 2013 11:45 AM

43/m/185

sub seated 90 lb rows (50 100 200 reps)

26:04

Comment #72 - Posted by: JackM at March 15, 2013 11:58 AM

21:19 as Rx'd.

Easiest WOD for me in the 4 weeks that I've been doing Crossfit. Could bench almost 2x my bodyweight before starting Crossfit. I've been rowing a good bit too as extra workouts and on rest days. Did 5k Tuesday.

Comment #73 - Posted by: Kris m/36/170/5'10" at March 15, 2013 11:59 AM

M/39/185
22:45 as R'xd

Comment #74 - Posted by: sean snyder at March 15, 2013 12:09 PM

bw: 195
first 18 reps at body weight. dropped to 175 for remaining reps and sets.

22:41

Comment #75 - Posted by: jason at March 15, 2013 12:10 PM

45/m/170

RX Bench Press + 5LB.s = 175 Bench
Sub Rower for SkiErg

39:54

Comment #76 - Posted by: MikeR at March 15, 2013 12:15 PM

At 5'5" and 145lbs will likely scale to 185lbs for this. Good WOD. Have a "100" climbing workout after..must climb 100grades of V class boulder problems....whether 20 V5s, or 100 V1s. Anyone have a hot tub can borrow after???

Comment #77 - Posted by: Zakalwe at March 15, 2013 12:20 PM

Day 319
M/46/6'0"/195
As RX'd (BW = 195#)
Time - 28:27 (13:07 faster than 121025)
Compare to:
121025 (Day 183) - 41:34 (0:24 faster than 120521)
120521 (Day 21) - 41:58
Progress!

Comment #78 - Posted by: fargingbastige at March 15, 2013 12:34 PM

M/42/5'09"/190

195 bench

As Rx'd. 22:05

Probably lost a minute moving between weight room and cardio room at gym.

Comment #79 - Posted by: Wamphyri at March 15, 2013 12:40 PM

M/25/215/5'11"
500- 1:40
225x30 1x20 1x10
1000- 3:15
225x20 2x10
2000- 7:30
225x10 unbroken
19:00

Comment #80 - Posted by: Dancer at March 15, 2013 12:46 PM

25:35

Comment #81 - Posted by: Nicholas (M/28/5'10"/175) at March 15, 2013 12:47 PM

I'm sick of hearing people say "Crossfit causes injuries." "I can't bench my body weight." "What's a snatch?" Listen, on the left hand margin of the main page there is a link that says "Start here!". Click that link and start there!! If you can't lift the perscribed weight, scale it. If you're unfamiliar or can't do a movement, there's always a substitute or some way for you to practice it. The only reason people get injurred is their own dumb fault, NOT Crossfits. Allow me to reiterate, start at your OWN pace.

Comment #82 - Posted by: Craig at March 15, 2013 12:50 PM

21:19 as Rx'd

Easiest WOD for me so far after doing Crossfit for 4 weeks. Helps that I could bench close to 2x my bodyweight before starting Crossfit. The rowing wasn't bad either, I've been rowing for additional workouts and on rest days.

Comment #83 - Posted by: Kris m/36/170/5'10" at March 15, 2013 12:58 PM

26:09
RX 205 lb bench press

Comment #84 - Posted by: Mike Bunce at March 15, 2013 1:16 PM

Rx'd
36:32

Comment #85 - Posted by: phill 37°21'41"N 118°23'43"W at March 15, 2013 1:42 PM

m/30/5''8"/165

27:47

Did this last time at 175lbs/ in 29:10, have lost 10 lbs since... So i Stayed at 175... Great WOD!

Comment #86 - Posted by: Sweet pea at March 15, 2013 1:43 PM

Age: 33
Bench:205lbs
Time as rxd: 22:18

Comment #87 - Posted by: Nick Philpot at March 15, 2013 1:46 PM

Rxed at 92kg 22mins :)

Comment #88 - Posted by: Nigel at March 15, 2013 1:47 PM

Rx'd

36:05

Comment #89 - Posted by: Alex/M/22/6'0"/181 at March 15, 2013 2:03 PM

I hate this workout...

Comment #90 - Posted by: Alex Cross at March 15, 2013 2:04 PM

M/ 32/ 5'11"/ 226

26:51 as rx'd

Broke 225 bench into sets of 10. That 2000m row bogged me down at 9:03

Comment #91 - Posted by: Shawn at March 15, 2013 2:10 PM

M/25/5'10/180
RX'd 26:52
185lbs bench

This pleases me

Comment #92 - Posted by: Micah at March 15, 2013 2:32 PM

29:46 at 205 (fatty is at 220 now :-( )

Comment #93 - Posted by: MaxBLACK at March 15, 2013 2:33 PM

.5 mile AirDyne
30 press @ 95
1 mile AirDyne
20 press 115
2 mile AirDyne
10 press 135 (reps 6-10 were a little push-y...)

20:48

Need to press more!

-Boz

Comment #94 - Posted by: Adrian Bozman at March 15, 2013 2:38 PM

M/28/6,2/205

As Rx'd 23:15

I was surprised how many reps I got on my first set of bench. Really enjoyed this WOD!

FMA 2014! Watch out Froning!

Comment #95 - Posted by: MattyB at March 15, 2013 2:39 PM

M/24/5'11/245
27:50

Comment #96 - Posted by: Corey Davia at March 15, 2013 2:50 PM

24:53 as rx'd (155# for bench press)

Comment #97 - Posted by: Rowan M/48/5'5"/154 at March 15, 2013 2:54 PM

M/25/5'9"/190
30 Bw bench press
100 sumo dead lift high pulls#45
20 Bw bench press
125 sumo dead lift high pulls #45
10 Bw bench press
150 sumo dead lift high pulls #45
27:12
# i know you lookin Rick

Comment #98 - Posted by: B. Hanks at March 15, 2013 2:54 PM

M/31/5'9/185.
As prescribed; 185 bench all unbroken, little help on the last two reps 2nd set. Time; 19:05

Comment #99 - Posted by: jacob at March 15, 2013 3:03 PM

21:19

Comment #100 - Posted by: Kris m/36/170/5'10" at March 15, 2013 3:09 PM

M/36/5'4"/145lbs
As RX'd
Bench with 145lbs
23:18

Comment #101 - Posted by: Matt Burritt at March 15, 2013 3:14 PM

28:15. BW = 273, 71% = 195 + chain. Fat Gripz

Comment #102 - Posted by: Elliott Harding at March 15, 2013 3:19 PM

Can't figure why so many posts get stuck in the filter...I posted at about 6:15am

Looking forward to the bench/row couplet tomorrow...no spotter for me at home at 5:30 this morning, so I subbed...
5 rounds
5 HSPU (mostly piked)
10 OHS (45-55-65-75-85)
15 dips
20 back extensions
I might suffer tomorrow from too much shoulder work...we'll see...

Comment #103 - Posted by: Jim R./50/5'8"/160 at March 15, 2013 3:30 PM

subbed 85lb dumbbells for 185lb bench rx weight
29:54

Comment #104 - Posted by: Troy at March 15, 2013 3:41 PM

Sorry typo 28:54

Comment #105 - Posted by: Troy at March 15, 2013 3:45 PM

M 42/192/6'0"
Scaled bench to #165.
28.06.

Comment #106 - Posted by: Mike at March 15, 2013 3:51 PM

subbed 35#kb sdhp
scaled 115# bench (1st 10 @ 135#) ~ 58% bw

31:15

Comment #107 - Posted by: Callum at March 15, 2013 3:56 PM

WHOOOOO

28:53 ... dead! jaja

Comment #108 - Posted by: Pablo Contreras at March 15, 2013 4:01 PM

Comment #65 - Posted by: fargingbastige at March 15, 2013 12:34 PM

Dude--GREAT improvement! Congrats!

Comment #109 - Posted by: Jim R./50/5'8"/160 at March 15, 2013 4:04 PM

38/m/174
Rx 175 34:09

Comment #110 - Posted by: ffkwill at March 15, 2013 4:04 PM

Rest day: symptoms of a cold and chest congestion
M/55/6’/210

Comment #111 - Posted by: Pete In Sun City at March 15, 2013 4:06 PM

30:08 at 180 BW

Compare to:
120521 - 29:55 at 185 BW
Jessica - 25:19 scaled to 100lb

Comment #112 - Posted by: B. Rhaly at March 15, 2013 4:09 PM

19:52, I really enjoyed this wow. I tried to do the rowing at a consistent speed of 2:25 per 500m. I scaled the bench press to half my body weight.

Comment #113 - Posted by: craig M/52/5'9/175 at March 15, 2013 4:09 PM

I subed the row for Single-Unders, 100-200-300.
BW - 82,5kg (182 lbs)

Scored 27 Min flat.

Comment #114 - Posted by: Jerry at March 15, 2013 4:13 PM

30:10

F/127/69"/42

SDHP @35lbs
Bench 65lbs. Should've done 75.
Crossfitting 5weeks still new to some of this.

Comment #115 - Posted by: Trina at March 15, 2013 4:17 PM

Fellas,

It's really not rocket science. If you weigh 180 and that is your 3 rep max, then do a weight you can rep maybe 10-15 times and break it down into sets...

6'3"/225/26 years old

2nd workout of the day

23:02

Comment #116 - Posted by: MichaeSean at March 15, 2013 4:19 PM

30:34

Had to check ego at the door and dropped weight to 165#.

Comment #117 - Posted by: Ronnieboy M/50/5'9"/185 at March 15, 2013 4:47 PM

21:05
Protecting the pec I tore last year, so used 60 kg instead of bodyweight.

Comment #118 - Posted by: AndyMH M/48/5'7"/81kg at March 15, 2013 4:56 PM

Subbed body row 30-20-10 +versaclimber 250ft.-500ft.-750ft. For the lack of c2

185 bench

32 min

Comment #119 - Posted by: EVQ at March 15, 2013 5:01 PM

19 mins @ 185

Comment #120 - Posted by: omero at March 15, 2013 5:40 PM

34/220#/6'0"
*Bench Press @ 75% BW = 165#
(accidently switched order)
30 Bench Press @ 165#
50 SDHP @ 45#
20 Bench Press @ 165#
100 SDHP @ 45#
10 Bench Press @ 165#
200 SDHP @ 45#
= 33:43

Comment #121 - Posted by: Junior81 at March 15, 2013 6:04 PM

#34 Shane
10:06 for rowing 3500m? That is beyond world record pace, dude. wow.

Comment #122 - Posted by: zfari at March 15, 2013 6:19 PM

M/45/6'3"/250
Brand X Pack:
Row 500 meters
1/2 body weight Bench press, 30 reps
Row 1000 meters
1/2 body weight Bench press, 20 reps
Row 1500 meters
1/2 body weight Bench press, 10 reps

shorted last row due to misread

32:06

Comment #123 - Posted by: EdG at March 15, 2013 6:31 PM

As rx'd body weight at 180: 33:59

Comment #124 - Posted by: JT at March 15, 2013 6:36 PM

M/40/72"/185
50 SDHP
30 dumbbell pres 70 lb dumbbell
100 SDHP
20 dumbbell press 70 lb dumbbell
200 SDHP
10 dumbbell press 70 lb dumbbell

22:40 almost a 5 minute improvement over last time

Comment #125 - Posted by: Mike at March 15, 2013 6:42 PM

m/31/234/5'11"

24:53

subbed 165 for 30x
155 for 20 and 10x

Comment #126 - Posted by: mluke at March 15, 2013 6:42 PM

M 58/185/5'9"

22:30
scaled BP to 115 first round, then to 95 for last two rounds.I ought to be able to get more weight up.

Comment #127 - Posted by: m robert weiss at March 15, 2013 6:55 PM

As rx'd 22:15. Not a PR but this was day 7 in a row. Looking forward to the rest day tomorrow.

Comment #128 - Posted by: Kurt M/39/185 at March 15, 2013 6:57 PM

155 Bp

23.55

Next time maybe 175

Comment #129 - Posted by: controlfreak at March 15, 2013 7:00 PM

No rowing machine in the gym down here :-(. A month and a half into crossfitting, M/33/71kg.
50 seated rows 20kg + 50 squats
50 kg bench press (71% bw) 30 reps
100 rows + 100 squats
50 kg bench press 20 reps
200 rows + 200 squats
50 kg bench press 10 reps
50 frickin' minutes :-(
I'd love to open a crossfit gym here. It's frustrating to be constantly subbing exercises...

Comment #130 - Posted by: Jiri at March 15, 2013 7:48 PM

F/27/192

28:47

500m Row
30 BP @ 95lbs (broken)
1000m Row
20 BP @ 105lbs (broken)
2000m Row
10 BP @ 135lbs (broken)

Comment #131 - Posted by: Jrock at March 15, 2013 8:41 PM

M 32/200/5'9"

34 minutes

used 185 for bench weight.

next time I want to use 205 lb. and break the 28 minute mark.

Comment #132 - Posted by: kevin at March 15, 2013 8:46 PM

M 32, 6'2", 185 lbs
17:43

Comment #133 - Posted by: Jon MacInnis at March 15, 2013 9:39 PM

For time:
Row 500 meters
135 lb Bench press, 20 reps
Row 1000 meters
135 lb Bench press, 15 reps
Row 2000 meters
135 lb Bench press, 10 reps

18:35

Comment #134 - Posted by: DPL at March 15, 2013 9:39 PM

For time:
50 SDHP(20kg,44#)
30 Weighted push ups(25kg, 55#)
100 SDHP(20kg, 44#)
20 weighted push ups(25kg, 55#)
200 SDHP(20kg, 44#)
10 weighted push ups(25kg, 55#)

35:40
Improved

Comment #135 - Posted by: Saganamooo/M/24/5'5"/125(57kg) at March 15, 2013 9:54 PM

26:42

Comment #136 - Posted by: do1/M/34/5'11"/160lbs at March 15, 2013 11:35 PM

23:15
Scaled to 135 for 75 percent of body weight, go up to 155 next time.

Comment #137 - Posted by: jonathan at March 15, 2013 11:36 PM

M/28/190/5'8

26:53 @ 190

disappointed in the time, but I know I lost time going from weight room to cardio room...so maybe 24:?? if the bench was next to the rower

Comment #138 - Posted by: Gabe at March 16, 2013 12:48 AM

M/39/203lbs

49:09. No scaling at 205 bench. Ended up doing sets of 1-5 to finish, but I finished. Also ran 7.5 miles.

Comment #139 - Posted by: RecycleBob at March 16, 2013 3:07 AM

Row 500
3/4 body weight Bench press, 30 reps
Row 1000 meters
3/4 body weight Bench press, 20 reps
Row 2000 meters
3/4 body weight bench press, 10 reps
Post time to comments.

Did 68% of bw but struggled

27.38

Wasted 1 or two mins waiting for a bench as well

M/30/70kg

Comment #140 - Posted by: Jbob at March 16, 2013 4:43 AM

Rx 29:26
M/40/175lb

Comment #141 - Posted by: Mike at March 16, 2013 5:44 AM

2013-03-16: 26:41@6:24,8:46,11:30/Row@14:40.
2012-10-25: 31:59@8:59,11:22,11:37/Row@15:19
2012-05-21: 23:05. 2rnds@11:46-11:18/Row@15:27
2010-06-15: 28:41@8:06,9:58,10:36.


Comment #142 - Posted by: gs at March 16, 2013 6:04 AM

M/27/5'11"/185#
21:15 as rxd about 1minute faster than last time!

Comment #143 - Posted by: marc at March 16, 2013 6:39 AM

14:08.3 whewww!!!!... 185lbs body weight!... Wifey is gonna go later I'll post her time later if she doesn't beat me lol

Comment #144 - Posted by: Tony Painter at March 16, 2013 7:30 AM

I weigh 210, I wanted to scale to 185, but after squeaking out the first 3 reps I went down to 155
I also subbed 45# SDHP 50/100/200

31 minutes

Comment #145 - Posted by: ScooteR at March 16, 2013 7:39 AM

F/30/5'3'/158

First time doing crossfit...26:06
45 pound bench press
row resistance 5

Think I scaled back too much on the bench

Comment #146 - Posted by: LML at March 16, 2013 8:41 AM

m/182cm/79kg
scaled bench to 60kg

my first wod 27min

Comment #147 - Posted by: Alex at March 16, 2013 9:25 AM

M/28/205#
RX 28:38

Comment #148 - Posted by: Meat Axe at March 16, 2013 9:29 AM

29:40

scaled to 205

Comment #149 - Posted by: Steevo at March 16, 2013 9:32 AM

24:34

Rx'd

28/m/165

Comment #150 - Posted by: Jeff at March 16, 2013 10:11 AM

49:39

Comment #151 - Posted by: Pacers at March 16, 2013 10:34 AM

Not too bad but the row was tiring toward the end
23:14
M/25/5'11/167

Comment #152 - Posted by: Shaine at March 16, 2013 10:39 AM

31/M/6'/205
50:52
No scaling. I think this one killed my planned afternoon workout.

Comment #153 - Posted by: dave at March 16, 2013 11:11 AM

17:03 as rx'd. BP's were less than fun.

M/33/6'1"/180

Comment #154 - Posted by: George at March 16, 2013 11:13 AM

Rx but a little more than my body weight (165)
23:21

Comment #155 - Posted by: Matt m/30/160/5'9 at March 16, 2013 11:25 AM

40:02
Only sub was 185 for the last 10 of 20 bw bench press. Otherwise 215 for all else. 2000m was 8min

Comment #156 - Posted by: Ramsey at March 16, 2013 11:33 AM

1:09:09

Comment #157 - Posted by: myles456 at March 16, 2013 11:42 AM

MOD

600 meter row
30 HSPU
1000 meter row
20 HSPU
2000 meter row
10 HSPU

17:39

100 Sit Ups - 3:14

M/52/193lb

Comment #158 - Posted by: Mazz at March 16, 2013 11:50 AM

26:04

Comment #159 - Posted by: Robb at March 16, 2013 11:58 AM

M/32/5'10"/185
Scaled 155 bench
SDHP 45 lbs 23:30
Killer workout!

Comment #160 - Posted by: Chris A at March 16, 2013 12:05 PM

M/41/5'11"/206

Subbed each 500m row for 400m run.
Bench press #62kg (2/3 bw).

27:43 (ugh!)

Compare to 121106: 25:07

Comment #161 - Posted by: Jose-Luis Morales at March 16, 2013 12:19 PM

m/43/5'8"/180

50 SDHP
135# bp 30 reps
100SDHP
135# bp 20 reps
200 SDHP
135# bp 10 reps

29:57

Used 175# for bp last time
time was 41:00

Comment #162 - Posted by: Mike Andridge at March 16, 2013 12:48 PM

M/35 5'10" 165
27:06
No scaling

Comment #163 - Posted by: Kris at March 16, 2013 1:03 PM

36/M/67"/168.

21:40 as Rx'd, all sets of bench unbroken (170 lbs.)

Comment #164 - Posted by: Carl H. at March 16, 2013 1:26 PM


23:58

sdhp@45lbs for row
150lb for bench 75% of body weight

Comment #165 - Posted by: Kevin McClellan 51 at March 16, 2013 2:45 PM

M/27/6'1"/201-lb

25:41 Rx

This was the first time that i had done this workout. My arms were really weak at the end of the 2nd set of bench. Good luck to everyone competing in the CF Games =]

Comment #166 - Posted by: Will Holliday at March 16, 2013 3:02 PM

RX'd 205lbs Bench

26:38

Comment #167 - Posted by: Josh 32M/200/6'2 at March 16, 2013 4:58 PM

49/M/205 lbs
as Rx bench with 205 lbs
21:50

31/F/165 lbs
Scaled 75% bodyweight bench w/ 125 lbs
21:23

Comment #168 - Posted by: Don & Nicole James at March 16, 2013 5:01 PM

sdhp, 50 reps (sub'd)
205# bench press, 30 reps
sdhp, 100 reps (sub'd)
205# bench press, 20 reps
sdhp, 200 reps (sub'd)
205# bench press, 10 reps
27:55

Comment #169 - Posted by: scfd1_9607 at March 16, 2013 5:11 PM

sdhp, 50 reps (sub'd)
150# bench press, 30 reps
sdhp, 100 reps (sub'd)
150# bench press, 20 reps
sdhp, 200 reps (sub'd)
150# bench press, 10 reps
23:13

Comment #170 - Posted by: scfd1_9808 at March 16, 2013 5:12 PM

30:17
Bench press at 70lbs (60% body weight)

Comment #171 - Posted by: Kristina f/29/5'2"/121 at March 16, 2013 5:25 PM

F/35..60% body weight
24:30

Comment #172 - Posted by: natasha at March 16, 2013 5:41 PM

RX'd- 265 lb bench. 37:45

Comment #173 - Posted by: Burk at March 16, 2013 7:31 PM

DNF 150 SDHP
60 KG bench

Comment #174 - Posted by: Waylon at March 16, 2013 7:55 PM

27:40

Comment #175 - Posted by: Andrew at March 16, 2013 10:25 PM

As Rx'd 26:25

Comment #176 - Posted by: John at March 16, 2013 11:12 PM

25/m/165

27.08 165 lb bench

Comment #177 - Posted by: Murray at March 17, 2013 2:26 AM

M/27/5'11"/170

36min, had to go down in weight for about 15 of the reps

Comment #178 - Posted by: MalcolmMor at March 17, 2013 7:28 AM

37:26

Used 75# DB's for bench press

Times including transitions

Rows:
1:50, 4:11, 8:23

BP's
7:54, 10:06, 5:00

Comment #179 - Posted by: texinma (m/44/5'7/150) at March 17, 2013 7:31 AM

29:39 as Rx'd

Beat this same Oct. workout by 4 min. Happy with that. Nice comment #82 ... Tell the sheeple

Comment #180 - Posted by: Ballelli M/40/5'11/170 at March 17, 2013 9:03 AM

did this yesterday - @ 155lbs

21:55

Comment #181 - Posted by: Saam at March 17, 2013 9:04 AM

due to equipment constraints, variation,
500m row
155lb bench press 10 reps
5 rds
approx 17 mins for Seb and Brock

Comment #182 - Posted by: sebastian 44/178/6'2" at March 17, 2013 11:25 AM

30-20-10; 135lb bench off floor, 4-ct mtn climbers, situps. Then ran ~6.5miles, through Preist to Auw and back. Garage.

6/15/10:
Scaled to 135lb bench (~165 BW), sub'd 10-20-30 burpees for rows.
14:35
garage, ~90F
Day 1 BFM camp

Comment #183 - Posted by: ajax at March 17, 2013 11:57 AM

Bench w/ 145...83% of body weight
29:12
500m row @ 1:59 pace
1000m row @ 2:01.1 pace
2000m row @ 2:04.1 pace

Comment #184 - Posted by: Jim R. M/50/5'8"/160 at March 17, 2013 12:19 PM

21:30 at 165#

Comment #185 - Posted by: Jrl m/28/5'8/160 at March 17, 2013 12:25 PM

M/29/170#/72"

30 BW BP
50 SDHP 45#
20 BW BP
100 SDHP 45#
10 BW BP
200 SDHP 45#

47:09

Comment #186 - Posted by: Craig at March 17, 2013 12:52 PM

subbed full range of motion push ups on parallettes : 20:35

Comment #187 - Posted by: GU997/M/43/200#/5'10" at March 17, 2013 2:45 PM

21:30 @ 215 lbs

Comment #188 - Posted by: PolishRifle at March 17, 2013 4:34 PM

no rows
10, 8, 7, 5 @215

Comment #189 - Posted by: Mike Vinson/M/45/5'8/212 at March 17, 2013 5:40 PM

at big 10 tourney in chicago...
12:00
3:00 X Trainer
15 Dumbell Bench Press (40 Lbs)
Then
in Sauna..
4 rounds
15 Pushups
15 Leg Lifts
15 Squats
Then
25 Sit ups

Comment #190 - Posted by: dyagg at March 17, 2013 6:14 PM

AS Rx'ed

Bench Press 195

29;42

The row was easier than the bench on this one.

Hooooah Army Crossfit!!

Comment #191 - Posted by: SFC AB at March 17, 2013 6:24 PM

18:12
subbed sdhp for rows and used 68 kg for the bench.
aud gym
Current body weight: 68

Comment #192 - Posted by: Mik at March 17, 2013 9:23 PM

Done after Bench press 1-1-1-1-1
Topped out at 118. Did not attempt 120 kg

Comment #193 - Posted by: Mik at March 17, 2013 9:44 PM

Modified....22.32:
30 Deadlift (132 lbs)
30 Pushup
500m Row
20 Deadlift (143 lbs)
30 Pushup
1000m Row
20 Deadlift (155 lbs)
30 Pushup
1500m Row

Need to reattempt original WOD soon.
Still pushed hard for 22 or so minutes. The row is particularly tough esp 1000 and 1500. Glut's and hammys feeling it!!

Comment #194 - Posted by: Hatzi at March 17, 2013 9:44 PM

M/21/5'11"/165
18:35 rx'd

Comment #195 - Posted by: luke at March 17, 2013 10:46 PM

Corrections 205 not 215

Comment #196 - Posted by: Ramsey at March 18, 2013 4:04 AM

F/51/5'6/120
21:40
85# first 2 sets
90# last set

Comment #197 - Posted by: D.S. at March 18, 2013 6:04 AM

A couple days behind.
M/38/6'/205
I would rather row than do the required sumo lifts!
Scaled to 115, 120, 120, 135.
I added an extra set of bench b/c I need a break from 200 sumos
Time 40:31

Comment #198 - Posted by: Peter G at March 18, 2013 6:12 AM

A couple days behind.
M/38/6'/205
I would rather row than do the required sumo lifts!
Scaled to 115, 120, 120, 135.
I added an extra set of bench b/c I need a break from 200 sumos
Time 40:31

Comment #199 - Posted by: Peter G at March 18, 2013 6:16 AM

18:22

M/23/171cm/80kg

Comment #200 - Posted by: Butski at March 18, 2013 6:16 AM

M/30/76in/180lbs
26:15. Used 60 lb dumbells for first 25 reps, then dropped to 50 lb dumbells for the remainder.

Comment #201 - Posted by: Drewski at March 18, 2013 8:22 AM

M/29/5'9"/165
Good WOD!
22:53
Scaled to 135, no spotter to help me out in case of trouble...
Come on folks,try doing some research before asking questions! This site has an amazing amount of material, take responsibility for yourself.

Comment #202 - Posted by: TSMaxwell at March 18, 2013 10:59 AM

20:05
bench press 65kg

Comment #203 - Posted by: tom at March 18, 2013 12:23 PM

m/40/220/6' 31:50 no distance meter so i rowed 5 min for 500 7 mn for 1000 9 min for 2000 i had to use a machine 220 240 260

Comment #204 - Posted by: noah at March 18, 2013 12:47 PM

33 mins with82.5KG/182Ibs...no thanks to people in the gym taking all the weights off everytime i got off the bench. Manged 14 reps straight up.

Comment #205 - Posted by: James Malone at March 18, 2013 12:50 PM

M/31/200/72

Finally got around to this one.

BP-205#

27:40

Comment #206 - Posted by: SeanP at March 18, 2013 1:21 PM

BW-163#
20:49 RX'd @ 165#
GruntCorps!

Comment #207 - Posted by: FAmra at March 18, 2013 1:44 PM

F/27/5'5"/120

26:25 @ 75# (PR)
Last time: 27:30 @ 65#

Comment #208 - Posted by: Sisyphus at March 18, 2013 2:05 PM

29.30 at 170#. scaled rep scheme to 20-13-7. roughly 14 min on row.

Comment #209 - Posted by: wescampo at March 18, 2013 3:45 PM

22:15 @ 70kg

Comment #210 - Posted by: Nic at March 18, 2013 4:16 PM

33:05 w/ 115 & lotta rests in 2k row vs
36:49 w/ 135lbs, 1k 4:13, 2k 8:43 10/26/12
35:51 w/ 135lbs, 4:00 1k, 8:38 2k 5/25/12
33:27 w/ 155 for 18 reps, then 135 for rest 9/5/09
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.

1k run wu 4:48

makes up for all the bench presses we don't do.

Comment #211 - Posted by: kevin o at March 18, 2013 5:26 PM

28:58 rower as rx'd. 185 Bp

Comment #212 - Posted by: Matt Lujano at March 18, 2013 7:36 PM

M/23/5'11"/185

27:40.5

couple mins slower than last time. I think my transitions were a lot worse, plus did right after doing 13.2

Comment #213 - Posted by: Miles Forks at March 18, 2013 8:12 PM

M/30/5'11"/185
27:27. Replaceed Row with Run:400m,800m,1600m

Comment #214 - Posted by: Ryan at March 18, 2013 9:02 PM

Scaled this WOD and subbed rowing too:
165# bench
135# front squat for rowing
Rep scheme: 30-30-20-20-10-10
22:35

I discovered/admitted to myself that I am scared/anxious/nervous of squatting! With recovery from ACL surgery, part of me doesn't want to injure it again but I know not squatting will not help me improve with Crossfit or my knee. Fear... the ultimate WOD. I resolve to squat 3 days a week till the next Open so I can conquer this fear.

Comment #215 - Posted by: Roady at March 19, 2013 12:21 PM

27:18 as rx'd (PR by 2:37)
M/44/6'1"/220#
Row times: 1:50, 3:45, 8:00
Bench
225x30: 5/5/5/4/3/2/2/1/1/1/1
x20: 5/4/3/2/2/1/1/1/1
x10: 8/1/1
I think I actually did 35 reps the first round. Lost count on how many sets of 5 I did.

Comment #216 - Posted by: PW56 at March 19, 2013 12:53 PM

Subbed 45# SDHP
Subbed weighted decline push-ups (about 75% body weight)

24:28


350 sumos, ouch!

Comment #217 - Posted by: vic* at March 19, 2013 2:14 PM

Week 4 back, much worse than last time (31:25)

As rx'd: 34:30

Comment #218 - Posted by: dsm19 M / 34 / 6'0 / 210 at March 19, 2013 3:51 PM

185 lb for BW, did to pack (50% BW) plus 10 lbs for 110 lbs, 22:44

last time: pack (50% BW) 95 lb, 24:32

Comment #219 - Posted by: RussA at March 19, 2013 3:52 PM

sub row indoor cycle 1000m-2000m-4000m
bench press 63 kg (2/3bw)
25:40

Comment #220 - Posted by: lucio1928,M/41/184cm/98kg at March 19, 2013 7:15 PM

Sub 25# weighted ring dips

25:52

Comment #221 - Posted by: MikeyPaul at March 19, 2013 8:31 PM

Sub 25# weighted ring dips

25:52

Comment #222 - Posted by: MikeyPaul at March 19, 2013 8:31 PM

F/30/150

Just did the bar bc i am a weakling
120 drag factor
22:33

Comment #223 - Posted by: Angie at March 19, 2013 9:43 PM

For time:
25 KB Swings / 25 KB Sumo DL High Pulls (35 lb. KB - 50 reps) (Subbed for 500 meter row)
60 Pushups (Subbed for BW Bench Press, 30 reps)
50 KB Swings / 50 KB Sumo DL High Pulls (35 lb. KB - 100 reps) (Subbed for 1000 meter row)
40 Pushups (Subbed for BW Bench Press, 20 reps)
100 KB Swings / 100 KB Sumo DL High Pulls (35 lb. KB - 200 reps) (Subbed for 2000 meter row)
20 Pushups (Subbed for BW Bench Press, 10 reps)

36:41

Comment #224 - Posted by: Rob S at March 20, 2013 7:40 AM

23:53 (195# bench)

killer WOD! still feeling this and did it sunday!

Comment #225 - Posted by: Sal at March 20, 2013 8:18 AM

Bw. 165

32:53 pr!

Comment #226 - Posted by: Ukkrew at March 20, 2013 8:53 AM

Forcing scaling:
500m row
30 BP 135
750 row
20 BP 135
1250 row
10 BP 135
BW 205

Comment #227 - Posted by: ScottMacArthur at March 20, 2013 10:51 AM

subbed 65# d-bells 21:24

Comment #228 - Posted by: milla at March 21, 2013 9:12 AM

24:40 Rx'd

At Med gym with long walk and stairs from rowers to bench. Rows 1:51, 4:04, 8:31. Bench 22/6/2, 10/10, 10.

22 reps on first bench set too much; go 20/10 next time.

Comment #229 - Posted by: Bill M. m/48/5'3"/135 at March 21, 2013 9:29 AM

185lbs. this was rough but ive lost tons of weight since my last crossfit excursion. took me 24:42. not too bad.

Comment #230 - Posted by: Dan at March 21, 2013 12:10 PM

unfortunately missing a bunch of these workouts because I only work out once or twice a week because I want to be rested for the open.

Comment #231 - Posted by: Josh M/20/184lbs/5'6" at March 21, 2013 7:06 PM

Жим лежа
3х9=80кг

Comment #232 - Posted by: Roman-Sibir at March 22, 2013 9:41 PM

Previous 31:29 Benched starting at 185 and went down to 135 and 155

Tonight all benches at 135 due to trying to get back into this rows as rx'd

24:26

Comment #233 - Posted by: cleveland at March 24, 2013 12:16 PM

19:36.

Scaled to 115lbs bench. (65% of 1RM)

Previous at same scaling:

20:31 (Thought at the time I could have heavier but seemed right today)

M.39.175.5'10" - Grantham, UK

Comment #234 - Posted by: Dom H at March 24, 2013 12:47 PM

Jeff @ work
20:00
170# bench

Comment #235 - Posted by: Jeff & Charity @ CF Snohomish at March 24, 2013 1:07 PM

as rx'd (195lb bench) - 25:19

Comment #236 - Posted by: Casey Ray at March 25, 2013 3:09 PM

49:39

Comment #237 - Posted by: Pacers at March 26, 2013 6:11 AM

27:48 as rx'd PR

Comment #238 - Posted by: fathertyme 35/m/6'/175# at March 26, 2013 8:35 AM

m/40/6/190
As Rx'd

30:21

Comment #239 - Posted by: Jeremy A. Olive at March 26, 2013 5:28 PM

39'59"

Comment #240 - Posted by: RAD at March 27, 2013 5:23 PM

28:34
170# Bench

Comment #241 - Posted by: Michael at March 31, 2013 7:47 PM

Didn't time it but it was slow, over 30 minutes, 3rd WOD of the night and pecs are smoked!

85# bench presses

Comment #242 - Posted by: Boo Boo F/25/5'8/148 at April 2, 2013 8:58 PM

Subbed 115 #
25:37

Comment #243 - Posted by: Drew m/44/5'10"/167 at April 3, 2013 10:48 AM

M/37/178/84(kg.)

28'01"
Bench press 74 kg.

Comment #244 - Posted by: cristian at April 8, 2013 3:04 PM

June 2012 40:14
November 2012 41:49

scaled bp 225#
help/spot/fail in 14 & 17 of round 2
33:13

m/42/5'8/240

Comment #245 - Posted by: phat boi at April 16, 2013 2:18 PM

21:59
m/45/155 lb 5'8"

Comment #246 - Posted by: rlhamel at May 11, 2013 3:03 PM

28:19 83k BP (broken into 5's with spotter). Rows as rx'd.

35:45 29.04.13 80k(94%)x 25,20,10, SDLHP 50,100,200 (well broken) tried to make up the 5 benches at end but exhausted.

37:54 16.08.12 30x75k(88%),20x80k(94%),10x85k(100%), SDLHP 50,100,200

Comment #247 - Posted by: zenoperegrinus at September 16, 2013 10:22 AM

CFWUx1 (sub 15x20kg, 5x60kg bench for dips)
40:00
75kg (165) bench

Comment #248 - Posted by: Doug at December 22, 2013 12:08 PM
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