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…
You are a mean one Herb! Hilarious!
I saw several strong Cindy workouts in the last few days – don’t know which one was most impressive…
1)Lauren bested her intial Cindy baseline by so many rounds it’s not funny and her form has markedly improved
2)Kathy L. made it through 15 minutes of a modified Cindy despite an ankle injury she is rehabing now
3)Sara knocked out 12+ rounds of Cindy at home today (all regular pushups -none from knees) being the studly woman that she is
4)Finally, Kelly’s well-documented (see photo) Cindy done after a night of “carb-loading” followed by a little cleanout session out back.
Vote for your favorite (or add a new entry) if you want!
RR
Hands down, Kelly wins! Anyone capable of pushing through this workout with a hangover headache is a beast!
CHS-
Did on 5/19/09
13.5 rounds; still kick pull-ups
Only able to do 80% mens push ups
Nice job, Sara; hat is off to you