h1

Record your 4×3 Bench press and Mono Max Effort HERE. + Max Effort Rant

May 30, 2014

So, aside from the designated instructional periods which are by and large a complete failure, the most disappointing element in this Strength Bias go-round has been THIS 10 minute monostructural max effort. The two times prior, a good percentage of you did the row/bike/run/double under pretty half assed, and the rest of you hung out on the astroturf and checked your Intsagram between half hearted sets of stomach crunches. No where in CrossFit literature does it say that without a barbell, you should work to 65% intensity and be satisfied. 10 Minutes MAX EFFORT on the airdyne should have you speaking in tounges, and every month or so, you should look to take that test on again and see where you rate. I run away from the ME 2k row like it’s grim death. SO PLEASE, do me a favor, this is your last MME. Suffer.

Choices are
Max Cals Airdyne
Max Cals or M on the c2 Row
Max Rep KB Swing
Max Distance run
Max Cals Treadmill Run
Max Reps Burpees
Max Reps Double Unders

Advertisements

17 comments

  1. Bench Press 250 x’s 12


  2. Awesome


  3. Close Grip Bench: 255×3, 255×3, 255×3, 255×3
    10 min work: DU’s 247


  4. Sets. 1@185 2@195 1@205 only 2 rep
    Previous personal best was 185
    Bike-142cal


  5. Cgbp
    195, 200, 202, 205×2=2201

    10 min double unders=417


    • 1rep cgbp was 195. I’m still a long way from you big boys.


    • 417, is that a typo? Dang, makes my 247 look so small 😦


  6. Bench 95×6, 97×6 = 1152

    10 minutes of burpees – 129
    (100 in 7:32)

    Made for a very slow jog home. Three hours later, I am still sweating.


  7. Regular bench 245, 245, 235, 235
    Bike: 150 cals


  8. BP – 205, 215, 220, 225 = 2595
    10 min max effort row – 156 cal/2446 m


  9. BP: 85×3, 90×3, 95×3, 90×3 = 1080

    10 min DU = 416 (last time 301) – so close Jeff…one day…


  10. BP- 3×85, 3×85, 1×85, 3×80=835 avg 83.50 waaay better than my 63 avg last week!!


  11. CGBP 195×3, 200×3, 200×1 ( called it a day due to shoulder pain) made up clean drills in lieu of mono max


  12. BP 4×3: 175, 195, 195, & 175

    WOD: 186 Kettlebell Swings in 10mins


  13. Bench 120, 125, 130 x1, 125 x 2
    ME kb swing – 169


  14. Pull-ups – 2798 body weight 170 + 63
    Bench press – 1995 – 155 x3, 165×3 170×3 175×3
    Followed up by some half assed doulble unders… clearly I did not read Brock’s post prior to arriving – I will make this up by doing Murphy 3 times this weekend just 4 funzeez! Just kidding but 110% effort in future 4 sure


  15. BP 155, 165, 165×2 .. :(, 160 = 1770#
    10 min AD max effort = 114 cals, last time (4/3/14) = 102 cals



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: