12/07/2011

''M.E. Bench Press'' (12.07.2011)

Mountain Rob's CFNH Highlight Reel!!

Warm-up Drills (12.07.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
-Calf/Soleus Stretch
-Inchworm/Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)

''M.E. Bench Press'' (12.07.2011)
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

''Cameo'' (12.07.2011)
3 Rounds for time of
10 x Back Squats (.75-1xBW)
20 x KB Swings (32/24kg)
50 x Double-unders

Notes: All weight must come up off the deck today for the Back Squats. Alpha-tard gut check, what?

Mobility WOD

CrossFit Endurance WOD (12.07.2011)
''4-6 x Intervals''
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Post times to comments.

21 comments:

Sarah said...

M.E. Bench Press - 115

"Cameo"
11:35 (95 lb / 24 kg)

lewis.robertdavid@gmail.com said...

Just got my first base assignment this morning at PT.

Vance AFB, OK for Undergraduate Pilot Training!!!

-Bert

callie said...

18:42 with 115 and 20

callie said...

oh yea, and bench press max 150

lewis.robertdavid@gmail.com said...

20111207
"Bench Press 1,1,1,1,1"
Warm-up Sets: 75x10, 95x5, 115x3
Working Sets: 165x1, 175x1, 185x1, 195x1, 205xF

PR by 10#

"Cameo"
3 Rounds for Time:
10 x Back Squats @ 185
20 x DB Swings @ 70
50 x Double Unders

10:40

-Bert

Anonymous said...

"Cameo" 19:23 w/65#bar/15#KB
ME Bench Press - max 50lb
MrsSB

Anonymous said...

ME Bench Press 235#
Cameo 10:36 with 155# squat, 32kg KB Swings
Mike V.

Silverback said...

ME Bench Press 235 then had to go to work....NOT bench pressing :(

Joshua said...

M.E. Bench Press
245x1

Cameo
190# Back Squats
70# DB Swings
14:24

Kim said...

ME Bench 100
Cameo 75/20 14:39

Anonymous said...

ME Bench
255x1 PR*

Danny

Peter said...

M.E. Bench Press 165 PR!

Cameo: 115#/24kg
16:49

Peter said...

Look out Oklahoma....here comes Bert!
Congratulations, Bert. I'm sure you are excited.

thammond18 said...

ME Bench...245
Cameo...11:37 @ 135/32kg
tommy

Michelle said...

ME bench...105#
"cameo"
80#/24kg
Time= 8:38

Matt said...

ME Bench: 285lbs
Cameo: 10:18

Anonymous said...

max bench=115
time 7:51
100.lbs/24kg
-Magpie

Anonymous said...

max bench=155
time 10:54
115 .lbs/32kg

Branchdavidian

Traps said...

ME Bench 275#
Cameo 165#
18: something. Not good.

Jay

Mike M said...

ME Bench
185

Cameo (165/32kg)
17:02

Mint said...

Bench Press
285