For Time:
Row 500m
115 lb Push Press, 21 Reps
Row 500m
115 lb Push Press, 18 Reps
Row 500m
115 lb Push Press, 15 reps
Row 500m
115 lb Push Press, 12 reps
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Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
Crossfit: The sport of sport. Functional Fitness. A kick in the backside of traditional training (and the participants). This is a record of our exploits. . .
Rob
Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
Alan
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
Paul
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
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5 comments:
I loved this one!
13:09 as RXed
Thought 15:00 would be a good goal; turns out I should have tried for 12:00
I liked this one too, although I sucked at the push press volume. I needed to break them into 6-7 reps until finished. Did 1:50 for the "500m" although I likely would have done it faster in reality.
Total Time: 20:51.57
Can we name this one "Rob?" :-)
i did this one with a twist since we don't have a rower.
Subbed:
5 strict pull-ups
10 burpees
15 squats
20 Smith-machine angle pull-ups
for 1 round of a 500m row.
Push press volume was about 10-11 reps per go.
Total time for subbed plus 4 rounds of 21,18,15,12 @ #115 was 20:01.
Think that's a reasonable substitution??
Alan, the official sub per crossfit is sumo deadlift high pulls 1 rep to every 10 m at a weight of 45 lbs . if you go to the main page there is a FAQ section with lots of good stuff including a plethora of exercise subs
otay, thanks~~~!
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