Friday 4.09.10

Notice the feet driving into the floor, the butt and shoulders on the bench, and a nice curve in the spine.

SWOD:
Bench Press 1rm

Metcon:
10-9-8-7-6-5-4-3-2-1 reps each of the triplet:
- Chest-to-bar pull ups
- Box Jumps (Advanced: 30"/20", Intermediate: 24"/16", Novice: 20"/12")
- GHD Sit Ups

WOD Tips:
For the SWOD, work up to your 1rm, but if your butt comes off the bench and good form is out the window, the lift doesn't count!

For the metcon, if the chest doesn't touch the bar, it doesn't count. If you do jumping pull ups, jump hard and high. You can use the GHD, the roman chair, or the tire for the sit ups. If those are taken, do twice the reps of Abmat Sit Ups.

22 comments:

  1. David, I'm up for a challenge....maybe...I think.... what are the terms? Does it involve 5 a.m.? If so, I can't do it. Work schedules conflict.

    ReplyDelete
  2. 175lbs bench and a 30in box jump. The box looked and felt so high I thought I was jumping over a troll:P

    ReplyDelete
  3. bench = 95
    METCON= 10-9-8-7-6-5-4-3-2-1
    chest to bar pull ups
    box jump
    GHD sit ups
    =12:17

    ReplyDelete
  4. Bench Press 100#

    Metco: 10-9-8-7-6-5-4-3-2-1

    Strap Pullups
    Box Jumps
    GHD Situps (9:34)

    Time for Roll Call:

    David, Absent, No Excuse
    Danyel, Absent, No Excuse
    John, Has to work

    Still no reps from afternoon class....

    ReplyDelete
  5. What is this challenge you speak of ? No where near the Compound at 5 or 6 am, yawn .. stretch .. scratch.

    ReplyDelete
  6. SWOD: 185 - depressing

    Metcon: (Modified)20-18-16-14-12-10-8-6-4-2 of double unders mixed with 10-9-7-6-5-4-3-2-1 of bar dips and GHD situps: 15:31

    ReplyDelete
  7. Paul you're wrong. Dani accepted the challenge, but apparently that made David no show this morning.

    Bench 325 x 1
    Metcon: 11:41. With some accusations and distractions to beat Larry.

    And I lost broad jump (8 ft) and box jump (47 in.) challenges.

    ReplyDelete
  8. SWOD: 185 AND COUNTING
    METCON: 11:47

    CRAIG GLAD I COULD BE THE PERSON YOU PACE WITH, HOWEVER, MY ENDURANCE IS GETTING MUCH BETTER. SO WATCH OUT FOR MY SMOKE, BEACUASE I'M GOING TO BURN IT UP....LOL

    ReplyDelete
  9. Ahhh, my morning crew has no faith. Today I went to a CFNVV track and conduct an alternative event.

    1 Mile in 8:25 with 90 second rest
    3/4 mile in 6:18 with 1 minute rest
    1/2 Mile in 4:11 with 30 second rest
    1/4 Mile in 1:52 Finished. Prior I was unable to exceed 2:15 per lap, as you can see my Cardio workouts have given me 5 to seconds faster as average laps with 23 seconds off being my fastest.

    Now to Dani and Doug; the Challenge is 8 to 10 athletes from each (Morning/afternooers). Total points from each group from a named exercise event. Staff will proctor so neither group has to change exercise times. One month from naming challenge event to test day. If you guys have another idea let me know. Otherwise I'll post a Challenger sign-up at the facility and other than naming the event (we'll let staff decide) it's on.

    Example event: SWAT OP GONE BAD.
    Afternooers individual scores totaled 998.
    Morning warriors individual scores totaled 1000.
    Because the Afternooners lost they can pick the next group challenge.

    ReplyDelete
  10. MetCon:
    Walked 6236 Yds pushing a cart with a 40Lb
    bag attached.
    Swung steel and graphite clubs at a small
    white ball 87 times.
    16oz. Curls of a liquid filled glass.

    ReplyDelete
  11. Mike, you're obviously not counting your Mulligans!

    ReplyDelete
  12. Bench Press 75 X 1 rm
    SWOD: 11:08 (band pullups 16in box)

    ReplyDelete
  13. bench press: 255lbs
    metcon: 11:43 (jump pull-ups)

    ReplyDelete
  14. SWOD:85lbs
    Metcon: 15:03

    ReplyDelete
  15. SWOD:85
    METCON: 14:18 ass. w/ band (foot)

    ReplyDelete
  16. SWOD = 255

    METCON = 15:49

    ReplyDelete
  17. SWOD:175(185 w/frank assist) :) 15 ibs. over my body weight
    MetCon:14:40-50ish

    ReplyDelete
  18. Bench press 125x1
    metcon: 11:11 - looks like I won the metcon today (as rx'd)
    Take that morning crew!

    ReplyDelete
  19. forgot to post this am

    SWOD: Bench Press- 75 lbs
    WOD: 18:14.....but had to keep waiting for help with the band on my food and helping Chanda with hers, so I think I could have been faster.

    ReplyDelete
  20. I know Allison is not trying to post her time as the winning time against the "Morning Crew", olddiver did better than that.... Hmmmm, What was she thinking????

    ReplyDelete
  21. 28 bench press at 95 lbs. 6 bupee deadlift hang clean at 75 lbs, 30in box jump x 8, ab-mat x 10: 6 +3 rounds.

    ReplyDelete