130315

This is a huge volume session. At prescription, a nightmare. Scaling doesn't help much. We still get nailed.

500 meter row
Body weight Bench press, 30 reps
1000 meter row
Body weight Bench press, 20 reps
2000 meter row
Body weight Bench press, 10 reps

Derrick- 245/225/205  24:02
Erin- 95  22:03
Dave- 135  24:30*
Richard- 175  24:59
Abby- 65  22:40
Lynde- 75  29:12
Lindsey- 45  23:20*
Candice- 65  23:27*
Tammy- 65  24:01
Allie- 55  22:02
John M- 135  24:24*
Todd- 205  25:04
Juan- 135  19:40
Holley- 55  26:45*
Kathryn- 65  27:07*
Sharon- 65  27:36*
Heather- 45  22:54
*run option: 400m/800m/1 mile, or mix

Great job everybody. Way to hang tough. Thanks for your patience with the rowers. The third rower makes a big difference. No log jams. The running option was more out of choice than necessity.

Although we don't see it very frequently, the Bench press is a gym rat's favorite exercise. A few guys were disappointed with where their Bench press numbers had gone since starting CrossFit.

You guys are no longer Bench press experts. Your skills base has tripled. Your strength ACROSS broad domains has increased, as well as your GPP. So, don't let the Bench press decrease worry you.

Our specialty is, after all, NOT specializing. You guys still kicked ass.

Thanks for another great day at CFSF.

149 is spotting the Squirrel!
CFSF