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 060722.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started.  CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.  If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

For those who kept complaining that CF didn’t include the bench press, I blame you for this. 

Big Dawgs
As RX’d

The Porch:
For time:
Row 500 meters
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.

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

Puppies:
Row 500 meters
1/2 body weight Bench press, 20 reps
Row 1000 meters
1/2 body weight Bench press, 10 reps
Row 2000 meters
1/2 body weight bench press, 5 reps

Buttercups:
Row 250 meters
1/2 body weight Bench press, 20 reps
Row 500 meters
1/2 body weight Bench press, 10 reps
Row 1000 meters
1/2 body weight bench press, 5 reps

GD,
Do we bench at BX? I’ve only been at BX for 6 months but haven’t done any bench work. Is this something I should supplement at BX or over at Pete’s gym?

Bench is a fairly unfunctional exercise.  We do it when we have to.  About twice a year is enough.

3 rnds of CFWU followed by “Grace” 30 reps for time:
30kg Clean and Jerk (from the ground, to full squat)

Time = 8:41

First attempt at Grace, so was feeling my way through it.
Still had enough gas for the last 15 reps to speed up a bit, so probably could’ve gone a bit quicker on the first 15 and got the time down a little.

I only have one bar and need to sub rowing with SDHP. Due to a time factor of taking off and replaceing the weight, do you think 1 or 1.5 pood kb swings, SDHP with the same kb or loading up my curl bar and do SDHP with that????.......Just so we are clear I have not used my curl bar since starting CF….So I don’t want to hear about it!!

Pack:
For time:
50 SDHP 45lbs
1/2 body weight Bench press, 30 reps
100 SDHP 45lbs
1/2 body weight Bench press, 20 reps
200 SDHP 45lbs
1/2 body weight bench press, 10 reps

Time = 23:30

Wow the SDHP really took it out of me, during the last lot I was doing them in 10’s and 20’s.

Cash In: Ring Dips 3 x 7

Helen

3 Rounds:
Run 400
21 KB Swings 1.5 pood
12 Pullups

9:44 (15 sec PR)

Felt good to PR.  Broke swings the 2nd and 3rd round at 14 for a brief 3-5 breaths.  Pullups unbroken.  Felt like I pushed the run reasonably well, but best of all didn’t have a character break on the run, which is fairly common for me.

IKE - 17 May 2009 09:22 PM

I only have one bar and need to sub rowing with SDHP. Due to a time factor of taking off and replaceing the weight, do you think 1 or 1.5 pood kb swings, SDHP with the same kb or loading up my curl bar and do SDHP with that????.......Just so we are clear I have not used my curl bar since starting CF….So I don’t want to hear about it!!

Yeah I would just load up ya curl bar and use that for the sdhp. I only have 1 bar too so im gonna load up a dumbbell to weigh 20kg/45lbs and use that.

“Diane”
Puppies:
15-12-9
135 pound Deadlift
Bridged Handstand push-ups on feet

4:45.  Feet were on a bench, tried to stay as vertical as possible.

Hello everybody,

if i dont have a row w/ what amount of reps n weight do i have to sub the rows by sdhp ?

Thank you

Quick question

If I were to sub KB swings for the SDHP then how many KB swings per 100m are applied… is it the sames ratio as SDHp i.e. 10 per 100m

Thanks in advance

Garddawg - 17 May 2009 08:27 PM

Bench is a fairly unfunctional exercise.  We do it when we have to.  About twice a year is enough.

It usually coincides with double under day . . . kinda suprised it wasn’t bench press/double under day . .

xmorphiix - 18 May 2009 01:10 AM

Hello everybody,

if i dont have a row w/ what amount of reps n weight do i have to sub the rows by sdhp ?

Thank you

45lbs (20k) and 10 for each 100 meters, so it’s 50 sdhp for the 500 meters . . . . um, just like Heptonstall above did it . . .

xmorphiix - 18 May 2009 01:10 AM

Hello everybody,

if i dont have a row w/ what amount of reps n weight do i have to sub the rows by sdhp ?

Thank you

The standard sub for those of us with no rowing machine is 45# (usually empty bar) and 1 SDHP = 10 m of rowing.

So 2000 m rowing is 200 SDHP (Thanks for reminding me of that .  I’m already feeling Pukie coming on. )

thanks to both of you,

but ur right thats damn sick..

first time im doin this workout.. my bench has to be 75kg.. and my sdhp has to be 20kg.. this will definatly hurt