I will be at GWPC along with Alex at noon bench pressing - I will give some instruction to anyone who can show up.

We won't be benching in class anytime soon due to equipment limitations, but the bench press is one of the big four exercises for getting strong along with the squat, deadlift and press. I encourage everyone to add it to their arsenal. Once a week would be more than enough.

I have a pair of nike rockwaffle climbing/running shoes, size 9.5 unworn.

They are MUCH too big, they should be worn in a size down from street shoe size.

If anyone would like them before I return them (cannot be exchanged as they don't have the right size), let me know and I will sell them to you for 52 bucks same as I paid.

Wave 3 Week 1

Bench Press

145x5
165x5
188x5+(8)=13
Predictor=269

Jedi/Sith Hypertrophy

Bar dip 10-10-10-10-10-10

BW
20
30
35
40

21-15-9

Pull-up
Push-up

5:18 - highly amusing after the last few days of chesticle abuse.

http://journal.crossfit.com/2003/04/how-fit-are-you-by-greg-glassm.tpl

Here is an interesting link listed on the crossfit mainsite from back in the day. A nice reminder that while strength is king, true fitness is well-rounded and that has always been the attraction to CrossFit.

side note... I walked into Farley's East today and one of the girls there that rock climbs at GWPC (and I am always telling her she should come try out our workouts) said she looked back there on Tuesday while she was climbing and saw someone crying during the workout!!! HAHAHA, I said, "I'm sure they just got some bad news and it wasn't from the workout. It just looked that way." She chuckled and decided she wasn't ready to try it out. I walked away... in my Vibrams;)

Bench:
95x5
95x5
95x5
95x5
95x7

10 10 10 10 10 ring dips

21-15-9 pullup/pushups 6:28rx. Struggled through with Max, not fun after bench and yesterday.

Row: 1k
Bench Press 1RM: 215#
Bar dips: 5, 2x10 w/ 20#, 5 w/20#, 5
Pull ups: 3x7
D-U practice
Row: 500m

My lower back is jacked from Mon. Yesterday I was hobbling around like an old man.

Oh, and Tabata sprint-row: 20sec/10sec.

Bryan - I don't remember any of us crying yesterday... Maybe crying from happiness for Amanda's awesome back squat but that's about the closest I think any of us came to shedding a tear.

A:
- back squats:
175x5
200x5
230x12
- leg press: 370x15x3
- leg curls: 15x3

B: squat clean complex

32 min. trail run: out and back, Huckleberry gate to Pinehurst Rd.

a.) 500m row... 130.8 (was trying to break 130 which I still have yet to do! frustrated)

b.) OHS 145# 1x10 (was shooting for 15 but was tired from rowing still, frustration mounts)

c.) mainsite WOD test 3.
...tabata score->20 + muscle ups->13 = total score of 260 = 4 points on the scale, lowest level (pissed!)

hahaha.... talk about a rough rest day!!