Workout of the Day
A.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 93-95%
*Set 5 – 1 rep @ 97-99%
*Set 6 – 1 rep @ 102% or more
B.
Four rounds for max reps of:
60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated-Grip Pull-Ups
Rest 90 seconds
This portion will take exactly 20 minutes.
A. Bryan – E3MOM, 18 min: 8 dumbbell bench press/arm, 40#.
B. Bryan – 60 sec bent over barbell row, 45# vs. row. Row – 58, 50, 50, 50. Push-ups – 32, 30, 30, 30. Pull-ups – 12, 8, 6, 5.
A. Bp 230,240,255,265,275,290 f
B. Total reps 71/127/51
A. Max 75 kg
B1. 25-22-13
B2. 26-20-8
B3. 27-20-7
A. 108/115/120/125/135/140 (5 lb PR!)
B. Row: 21,23,22,21
Pushups: 18,17,14,14
Pullups: 10,9,9,8
A. 265/285/305/315/325/340f Wasn’t sure what 1rm was so just guessed
B. Row- 22,20,17,18
Push ups-41,30,22,24
Pull ups- 12,10,10,10
Nice work, buddy!
Barely squeezed in part A today 🙁
A: 95×3
105×3
115×1
120×1
125×1
130×1
Haven’t gone heavy on bench in about 15 years. Best was 180# with competition pause.
Glad you got something in!
A. Bench Press: 215#, 230#, 245#, 255#, 265#, 275#
B. Rowing: 22, 23, 23, 23; Push-ups: 40, 37, 30, 27; Pull-ups: 18, 18, 17, 17
Great job, Kyle! Especially on those pull-ups!
Thanks Michele! Wish the push-ups were a bit more consistent but I’m happy with the day’s work.
A. Bench Press – 3@120, 2@128, 1@135, 1@143, 1@150, 155-F
B. Row – 23/22/21/21 (87), Push-ups – 16/17/14/14 (61), pull-ups – 7/7/7/6 (27) total 175
Super strong!
Thanks! The push ups and pull ups still need some work, but they are getting better!
A.
135, 135, 140, 150, 165, 165
Left rotator cuff has been acting up lately. Last reps were difficult. Going to work on mobility for that rotator cuff.
B.
Row- 24 26 25 24
Pushup- 25 25 26 27
Pull-up- 12 10 9 10
243 total reps
This one was rough but fun one!
What do you mean by “acting up”?
A. 225 X 3, 240 x 2, 250 x 1, 265 x 1, 285 x 1, 301 x 1
B. 25/40/12 (1), 23/30/10 (2), 22/25/8 (3), 21/20/7 (4)
Great job, Mario!
A. Off of a 4-5 yr old 200# pr. Haven’t gone heavy on bench in years. 160/3,170/2,180,190,185,185…190 felt shaky and had no spotter so dropped down to 185 for the last two reps.
B. DND, saving energy for bball
Triple-double time!
A) 205×3
225×2
240×1
255×1
265×1
275×1 – struggled here but pushed it out
B) used the assault bike for call in 0lace of rowing
1 – 31/28/12
2- 27/18/9
3- 24/16/8
4- 25/16/8
When I saw I was at at 17 min going into my final pullups I realized I took :60 rest between rounds on accident instead of :90… would have loved the extra 30 sec rest
Oops! Yeah I bet especially for going into those pull-ups!
@ North End Crossfit in Virginia Beach this week. Cool people
A. 160/170/180/187/195/205 (5# PR!)
B1. 20/40/14 = 74
B2. 19/31/11 = 61
B3. 19/26/10 = 55
B4. 20/28/9 = 57
Total = 247
Glad you found a place to train! And a PR to boot!
A. 215-225-240-250-265-275-extra @ 280
B.
17/60/16
17/52/10
16/42/12
16/45/10
Awesome job, Mark!
A. 215/225/240/250/260/270(f)….PR is 265
+
B.
Row: 29/30/29/29 = 117
Push-ups: 34/24/19/18 = 95
Sup pull-ups: 12/9/7/7 = 35
Total = 247
So close – next time for sure!
A. 195-205-220-230-245-250
B. 1. 24, 22, 12
2. 24, 22, 12
3. 27, 22, 11
4. 27, 22, 10
Total 235 RX
Great job, Will!
A. Worked up to 215×1
B. 32/26/12
29/22/10
29/18/11
26/17/9
Row really seemed to take the steam out of the chin ups.
Yes, all that pulling! Great job!
A. Off 265. 215-225-235-250-260-265X.
B. 282 RX. Row – 26, 23, 22, 22. Pushups – 49, 35, 30, 27. Pullups – 15, 12, 11, 10.
Awesome job!
1: did not have a 1 rm bench press so weight are little bit of 3×154#2×176#1×187#1×198#1×209# 1×220#
2:R1:22/33/15
R2:21/33/16
R3:20/26/14
R4:17/18/12
Great work today!!
A. Benchpress OT3M
3 @ 200#
2 @ 210#
1 @ 225#
1 @ 235#
1 @ 245#
1 @ 255# (5# PR)
… 1RM Bench of 250# has stood since March 16, 2012 – highly satisfying.
B. Four rounds as Rx (Total 90/128/46)
R1: 22/36/14
R2: 23/32/11
R3: 23/30/10
R4: 22/30/11
Yay for a PR! Nice work today Chris!
Wow way to PR dude