05-18-2009 Row & Bench Press

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

Post time

Compare to 07-22-2006

I subbed 155# bench press for body weight bench press.

I weighed 186 today so this was ~83% of my body weight. I hate bench! This is one of my weakest points and one of the reasons I switched to CF since it is not a staple of the CF philosophy.

I averaged about 2:10-2:30 /500M for the rowing.

Time 24:03

Somebody un-racked my weights this morning in the middle of my workout. Then on m my last set somebody was using my bench and I had to wait a bit before I could finish. Considering that, I still feel like I did well. Next time I will put more weight on the bar. It was bit to easy on the bench press.


145#

25:50

Averaged 1:45-1:57 /500M

CFWUx3 11/11/11/14/7 assist 70#
bench 10x45

500m row
100# bench, 30 reps
1000m row
100# bench, 20 reps
2000m row
100# bench 10 reps

6:20 + 8:12 + 12:49 = 27:21

weighed in at 196 today so did ~51% body weight. switched rowers twice on the last row cuz the first one started screeching but the second one didn't hold tension over setting 5 so i dealt with the screeching one for about 1800m.

I had a pretty good time, but the weight on the bench was way too little with pack scaling. I weighed in at 173, so I did 85#. Next time, I'm going to porch scale and do 135#. Rowing is really hard when you get past 500m. That last set of 2000m about killed me.

20:14 (I stopped the watch on the trips up and down the stairs to the bench)

I weighed in at a strong 176 this morning.

Averaged about 2:20/500m with the rowing.

Finished as Rxd w/ 175# in 25:51

Why am I so slow?

Weighed in at 199. Used 175 for bench. Probably too much. Did 10 reps, then 5, then 3 for the rest of the first 30. Took forever.

Rowing: ~2min, 4.5min, 10 min.

Total: 41min