1/4 mile run, 30 elevated ring push ups, 1/2 mile, 20 erpu, full mile, 10 erpu - 25 minutes

Recent hill sprints paying off, mountain biking farther and faster up the mountains.

Warm up:
40 min rowing - 9km

Main Workout:
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

1/2 bw = 60kg
Time: 18:09

GoingThruIt - 18 May 2009 08:52 AM

Just a side note. They couldnt have picked a worse day for benching than a Monday. I couldnt hold my bench down without 20 guys wanting to do “chest”.

For some reason, this comment made me laugh for a good two minutes straight!!

rubberduck - 18 May 2009 10:00 AM

Warm up:
40 min rowing - 9km

Main Workout:
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

1/2 bw = 60kg
Time: 18:09

Now here is a man who loves his rowing.  40 minute w/u and then a sub 20 minute WOD.  That’s some strong work, and what I can only imagine is a very sore behind.

row and bench press

Warm-up:
2 min. jump rope (216)
2 min. rest/stretch
2 min. skip rope (187)
BP 45#x10

Pack for time:
Row 500m
1/2 bw BP 30 reps (20/10)
Row 1000m
1/2 bw BP 20 reps
Row 2000m
1/2 bw BP 10 reps

used 75#
23.26

Cool down:
stretches
KTE 5rx2s

9:30 AM class

Buy In:

3 pistols-bear crawl to end of mat-sprint 200 m- 2 cartwheels

WOD:

Run 400 m
30 dumbell bench press (30#)
Run 800 m
20 dumbell bench press (30#)
Run 1600 m
10 dumbell bench press (30#)

Time: 23:15

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, but I went with 95# for the bench press cuz it was easier to load than 90.   I was just speculating on the weight because I haven’t done a bench press in a few years.  Probably could’ve done porch scaling

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 not really quick at getting in and out of the foot straps.

20X 115#
50 SDHP
10X 135#
100 SDHP
5 X 135#
2000 SDHP

26:55 min

I know I didn’t do the workout right, but it still felt good. 
Cashed in with 5 minute dash on hill interval on the elliptical
30 PU
30 SU
500 m row at 2:26
20 PU
20 SU
500 m row at 2:24
10 PU
10 SU
500 m row at 2:22
stretch

It felt great.  And I went for the PU/SU combo since I didn’t have a partner to bench press and was honestly a tad intimidated about trying. 

Lunges - box jumps - weighted pull ups - Three rounds for time (12:25)
100’ lunges w/ 15 lb. dumbbells
20 box jumps (20” - standing up straight on top)
10 weighted pull ups (15 lb. hung from belt)

round 1 - 3:26
round 2 - 4:07
round 3 - 4:52

Total - 12:25

The pull ups really slowed me down. Last set was 4, 2, 2, 1.5, 1.

My warm up consisted of carrying a 20” plybox and dumbells 100 yards to get set up, did some OHS, situps, bench dips, assisted pullups, pushups, and jogged the 100’ a couple of times.

In retrospect, I wish I had let my left shoulder and bicep get a little more limber. It’s a little tweaked right now, from an over agressive arm bar delivered from the new guy (235 lb.) in my MMA group.

Cool down was ala K Star’s blog entries:
band hamstring stretch
quad on the couch thing
glutes on the arm of the couch thing
worked on my hurt shoulder/biceps with a tennis ball
worked on my lats with a tennis ball (I haven’t graduated to the lacrosse ball, yet. The tennis ball still gets my attention)

The last 50’ of the lunges had me asking, “why am I doing this to myself?” I think I might hate walking lunges. Weird thing is… I enjoy burpees. I think I associate walking lunges with old ladies in spandex, while I attach burpees with a younger, tougher crew. I used to see older ladies doing walking lunges in the gym after their aerobics classes. my mind associates burpees with .mil and other general badasses. I know that there are some tough and badass older ladies that can beat my clean and jerk, and I am not grouping them in with the aerobics crowd by any means, lest my comments be miscontrued.

Enforced rest yesterday, have a head cold!

Did the Row/Press today though, very tough

Row 500m
Bench 30 x 95kg/200lds
Row 1000m
Bench 20 x 95kg/200lds
Row 2000m
Bench 10 x 95kg/200lds

Time 21mins 58secs

Bunny

M/42/5’10”/95kg
Xfitter since 02 may 09
Cross Fit UK

20 minutes run

20 glute ham and 15 back extensionss 8:00 . Had to substitute recline bench for glute ham.

The gym that I will be working out at today only has two rowing machines, and during very busy evenings,  it can be difficult to get onto one of them. Is there an alternative to the row that I could do instead, just in case I can’t get a machine??? I am doing the puppy level.

500 meters
20 reps 1/2 body weight bench
1000 meters
10 reps 1/2 body weight bench
2000 meters
5 reps 1/2 body weight bench

Buy in:
Run 600 meters

Pack:
For time:
50 SDHPs(45#)
1/2 body weight Bench press, 30 reps(75#)
100 SDHPs(45#)
1/2 body weight Bench press, 20 reps(75#)
200 SDHPs(45#)
1/2 body weight Bench press, 10 reps(75#)

Time:  25:45

Cash out:
3 Pull-over/Roll-over combos
3 Skin-the-Cats

noeys - 18 May 2009 11:09 AM

The gym that I will be working out at today only has two rowing machines, and during very busy evenings,  it can be difficult to get onto one of them. Is there an alternative to the row that I could do instead, just in case I can’t get a machine??? I am doing the puppy level.

Yes, Sumo Deadlift High Pulls.  Follow this thread from the beginning and there will be some instruction on it. 

TP