Robbie in ATX - 18 May 2009 05:28 AM

My only concern with this WoD is that I workout alone in my garage gym most of the time, and thus won’t have anybody to spot me on the bench (one of the few exercises we do that you can’t just “dump” the weight if you fail on a lift).

I weigh in at 245lbs, and I’m not sure I want to attempt anywhere near that amount for 30 reps.

Should I just scale down to a weight that I know I can get 15-20 of at least (before re-racking)? Go for a weight I can do for all 30 reps? Or find a substitute for this maybe push ups with a weight vest?

Do you have access to dumbbells (i use 75# dumbells my self) as fellow big man myself 150# is a lot, try a 2:1 ratio with push-ups hope this help

Hi all.  This is my first crossfit workout.  I went with the Pack.  Here are my results:

Row 500 meters = 3:00
115lbs Bench press, 30 reps = 3:23
Row 1000 meters = 5:03
115lbs Bench press, 20 reps = 2:50
Row 2000 meters = 9:42
115lbs Bench press, 10 reps = 0:34

24:32

CrossFit Redux day 4

for time

500m row
30 bench press 2 x 25kg DB
1,000m row
20 bench press
2,000m row
10 bench press

time 20mins 54secs

rows 1.47, 3.49, 7.59

Robbie in ATX - 18 May 2009 05:28 AM

My only concern with this WoD is that I workout alone in my garage gym most of the time, and thus won’t have anybody to spot me on the bench (one of the few exercises we do that you can’t just “dump” the weight if you fail on a lift).

I weigh in at 245lbs, and I’m not sure I want to attempt anywhere near that amount for 30 reps.

Should I just scale down to a weight that I know I can get 15-20 of at least (before re-racking)? Go for a weight I can do for all 30 reps? Or find a substitute for this maybe push ups with a weight vest?

Are Dumbbells an option for you? They’re certainly easy to dump.

Opps, someone beat me to it.  The standard ratio for bar bench to db is 80% of the weight/2, or in your case about 100# db.

630am Crossfit @ Brand X

Buy in
3 pistols => bear crawl => sprint to end of building and back => 2 forward rolls => 2 cartwheels

Big Dawgs:
Row 500 meters
Elevated Ring push ups 30 reps
Row 1000 meters
Elevated Ring push ups 20 reps
Row 2000 meters
Elevated Ring push ups 10 reps
Use boxes to elevate feet
or run
400
800
1600

Pack and puppies
dumbbell bench press
put all the benches on the mat and a variety of dumbbells

Cash out:
5 max L-sit

I think I have asked this before, but we have a seated rowing machine at the gym and how many meters would equate to one pull on that machine?  How much weight should I use (if I am a regular Porch guy)?
Thanks in advance.
cw

cwheels - 18 May 2009 04:51 AM

I’m not sure if this is the right place to post this… but I want to say THANK YOU to crossfit!

I have been doing CF since February or so.  Yesterday I ran my 5th half marathon (I do 1/year now).  All of my other times have been right above a 10min/mile pace.  My previous best was my first half at 2:10:40 and all the others were within a couple minutes of that.  This past spring I did CF workouts 3-4 days a week or so, one long run/week, and another shorter (3-4 mile run).  I had no clue what to expect yesterday since all of my long runs were done with a friend training for the fullat a 10:30 or so pace (so we could talk the whole time). 

Well, CF worked magic!  I PR’d by 11 minutes and ran a 1:59:44!  I also felt amazing at the end and only slowed about 15sec/mile in the last few miles.  Honestly, doing that race makes me think I may even be up for another one this year.  I don’t know if it was the weight I’ve lost since last year (about 12 lbs), the increase in my leg strength, or something cardio related (probably a mix of all three)... but my running group is all considering taking up CF at this point. 

Thanks for making my 5th half marathon the best yet!

Congratulations! that’s a wonderful story.

jumpdog - 18 May 2009 06:12 AM

Robbie in ATX - 18 May 2009 05:28 AM

My only concern with this WoD is that I workout alone in my garage gym most of the time, and thus won’t have anybody to spot me on the bench (one of the few exercises we do that you can’t just “dump” the weight if you fail on a lift).

I weigh in at 245lbs, and I’m not sure I want to attempt anywhere near that amount for 30 reps.

Should I just scale down to a weight that I know I can get 15-20 of at least (before re-racking)? Go for a weight I can do for all 30 reps? Or find a substitute for this maybe push ups with a weight vest?

Are Dumbbells an option for you? They’re certainly easy to dump.

I was just going to post that. I feel more comfortable (i.e. safer, smarter) using dumbbells when I’m by myself.

xanderwess - 18 May 2009 06:38 AM

I think I have asked this before, but we have a seated rowing machine at the gym and how many meters would equate to one pull on that machine?  How much weight should I use (if I am a regular Porch guy)?
Thanks in advance.
cw

You mean like a cable pull or is it an actual rower (a C2 if you’re lucky . . . )

If a cable pull, I used to use 45-50lbs.  And one pull was 10 meters.  So same as SDHP.  Weight is the same for everyone in this instance (maybe 10lbs less for the ladies . . . ).

Cable puller, and thanks for the near-instant response!
cw

CFWU

3/4 body weight (140#) 30 reps
25 SDHP
Had to scale down to 1/2 for rest
1/2 90# 20 reps
25 SDHP
1/2 90# 10 reps
25 SDHP

I forgot to time my workout…..it was aournd 25

Robbie in ATX - 18 May 2009 05:28 AM

My only concern with this WoD is that I workout alone in my garage gym most of the time, and thus won’t have anybody to spot me on the bench (one of the few exercises we do that you can’t just “dump” the weight if you fail on a lift).

I weigh in at 245lbs, and I’m not sure I want to attempt anywhere near that amount for 30 reps.

Should I just scale down to a weight that I know I can get 15-20 of at least (before re-racking)? Go for a weight I can do for all 30 reps? Or find a substitute for this maybe push ups with a weight vest?

Do you have rings. Can you use the straps to self spot?

The day after a PT test…this was a smoker.

Pack scaling, with a reduction:

50 SDHP/30 1/2 BW bp
100 SDHP/20 1/2 BW bp
50 SDHP/10 1/2 BW bp

My legs were DUN on that last set of SDHP, and I definitely threw up in my mouth a little bit. 

I had fun, though.  I think…

Shark - 18 May 2009 07:14 AM

Robbie in ATX - 18 May 2009 05:28 AM

My only concern with this WoD is that I workout alone in my garage gym most of the time, and thus won’t have anybody to spot me on the bench (one of the few exercises we do that you can’t just “dump” the weight if you fail on a lift).

I weigh in at 245lbs, and I’m not sure I want to attempt anywhere near that amount for 30 reps.

Should I just scale down to a weight that I know I can get 15-20 of at least (before re-racking)? Go for a weight I can do for all 30 reps? Or find a substitute for this maybe push ups with a weight vest?

Do you have rings. Can you use the straps to self spot?

I have the Rogue Fitness Rings and straps. If I set the straps to self-spot (good idea), it seems like I wouldn’t be able to bring the bar all the way down to my chest, though, as the straps would stop them just below full range of motion.

My heaviest dumbbells are only 40 lbs each, so that wouldn’t be enough weight (1/3 body weight).

I think I’ll experiment with a lower weight—- maybe 180 lbs, which is 75% body weight—- and try to break it up into do-able sets to get in all of the reps.

Robbie in ATX - 18 May 2009 05:28 AM

My only concern with this WoD is that I workout alone in my garage gym most of the time, and thus won’t have anybody to spot me on the bench (one of the few exercises we do that you can’t just “dump” the weight if you fail on a lift).

I weigh in at 245lbs, and I’m not sure I want to attempt anywhere near that amount for 30 reps.

Should I just scale down to a weight that I know I can get 15-20 of at least (before re-racking)? Go for a weight I can do for all 30 reps? Or find a substitute for this maybe push ups with a weight vest?

Hi Robbie

I just read in another post that you have rings. How about subbing elevated ring push-ups for the bench press? Looks like it’s what’s being done at BrandX today, if I read BigD’s post right that is.

BIG D - 18 May 2009 06:29 AM

630am Crossfit @ Brand X
Big Dawgs:
Row 500 meters
Elevated Ring push ups 30 reps
Row 1000 meters
Elevated Ring push ups 20 reps
Row 2000 meters
Elevated Ring push ups 10 reps
Use boxes to elevate feet