9/28/2011

''M.E. Bench Press & X-finity'' (09.28.2011)

Warm-up Drills (09.28.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
10 x Push-ups
10 x Knees-2-Elbows
10 x Air Squats
-Sumo Squats
-ITB Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch

''M.E. Bench Press'' (09.28.2011)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Bench Press 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''X-finity'' (09.28.2011)
4 Rounds for time of
6 x Push Jerk (135/95lbs)
12 x Pull-ups
21 x Double-unders

Mobility WOD

CrossFit Endurance WOD (09.28.2011)
''Tosh''
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x(1/2mi + 1mi + 2mi)
Run: 3x(200m + 400m + 600m)
C2: 3x(250m + 500m + 750m)

Notes: Rest the exact amount of time it takes you to do each work interval. Example: Run 200m in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments.

16 comments:

Anonymous said...

ME Bench.....85lb
X-Finity....12:01 red band/65lb push jerk

Meg

Marcus said...

Bench: 225lbs
X-finity: 5:07

Kim said...

ME Bench 95lbs
X-Finity: 14:40

Mike M said...

ME Bench: 185lbs
X-Finity: 6:50

Anonymous said...

Bench: 255#
X-Finity: 6:34

-Josh

M/24/160#

Anonymous said...

ME Bench: 115lbs
X-Finity:95lbs
10:58
-magpie

Peter said...

ME Bench Press : 160# PR!

X-Finity (105# Press) 12:30
(without Darned DU's 2:30)

Tom Jones said...

Max Effort Bench: 245-255-265-285-295

X-Finity @ 135: 11.08

Peter said...

Samy! YESSSS! - "The Resstaurant at the end fo the Universe" gives the question.....
Ask me if you want to know...I won't spoil it if you want to read the book.

thammond18 said...

ME Bench...255(10lb PR)
X-Finity...6:05rx
tommy

Cadet Lewis said...

Bench 1-1-1-1-1
115-135-155-175-185*

Finally punched through my 180 sticking point.

Then...

Salty Dog
AMRAP 15
Row 500m
10 x 25# Dumbbell Thrusters
15 x Box Jumps @ 24"

Then...

X-finity
4 rounds for time
6 x DB Push Jerks @ 35#
12 x Dead hang Pullups
21 x Double Unders

9:22

Then...

2:00 Drill
57 ghd situps

-Lame Duck

Joshua said...

M.E. Bench Press
235x1

X-finity
11:55

Cadet Lewis said...

Salty Dog was 3 rounds + 500m

-Bert

Callie said...

Bench 135#
other thing 12 and some change.

Anonymous said...

Bench 235
Xfinity 18-something
Silverback breaks world record for 93 year olds!

Justin said...

M.E. bench 215

X Finity 9:51