Monday 090518

Yesterday we had the pleasure of sharing CrossFit and fitness with our new friends at Midwest Ambulance Service. I hope they enjoyed the passionate speech on fitness and they see discover the benefits of functional movements.

Don't you love when HQ programs BP!

Workout
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

* Of course we want you to scale if necessary. If you do not have access to or cannot perform BWT BP, add 40% CTD standard push-ups to the total number of reps (meaning perform 42, 28 and 14) or 60% more to the total if your push-ups are from your knees (meaning 58, 32, 16).

Or use 60% of your BP 1RM for all 50 reps. This is your workout, remember...
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5 comments:

  1. AnonymousMay 18, 2009 at 2:00 PM

    BBH
    060723
    23:46
    BP - 250
    row splits, 1:53, 4:07 and 8:35

    090518
    22:36
    took 1:10 off...

    ReplyDelete
  2. ChrisMay 18, 2009 at 4:42 PM

    Sensei:

    Are you going to the CF Football Cert in August?

    See the CFF site for details.

    ReplyDelete
  3. SharonMay 18, 2009 at 7:43 PM

    As Rx'd with 45#
    22:26

    ReplyDelete
  4. AnonymousMay 19, 2009 at 4:47 PM

    CW:
    I am thinking about it. it would be nice to add to our stable...
    BBH

    ReplyDelete
  5. Rick R.May 19, 2009 at 10:35 PM

    Did this at home so ran instead of rowing.

    Run 1/4 mile
    Bench Press BW (167.5) x 30
    Run 1/2 mile
    Bench x 20
    Run 1 mile
    Bench x 10

    Runs were 1:37, 4:02 (too slow), 7:07

    Total time 21:58

    ReplyDelete