Chris and Rich battle with "Lynne"

W.O.D. 10.29.09
5 rounds for max reps. There is NO time component to this WOD. If you are not able to do your body weight on the Bench Press this will be scaled to your ability.

Bodyweight bench press (e.g., same amount on bar as you weigh)

This is the first time CrossFit KoP has seen this lady rear her head. We now have 5 Bench Press stations and will be able to execute this WOD flawlessly. Spotters are a must when bench pressing.

Paleo+CrossFit: It might save your life.

Bench Press: Arch, Mark Rippetoe ...[wmv][mov]
Bench Press Basic Setup, Mark Rippetoe...[wmv][mov]
Bench Press Body Position, Mark Rippetoe...[wmv][mov]
Bench Press: Feet, Mark Rippetoe ...[wmv][mov]

"Great souls have wills; feeble ones have only wishes."
- Chinese Proverb

Sam 185#- 135 (bw)
Jen C. 75#- 91
Doreen 75#- 88
Megs 65#- 79
Tom S. 185#- 105
Aimee 90#- 163
Lisa 95#- 139
Chris S. 205#- 102 (bw)
Dave 135#- 87
Rich 205#- 81 (bw)
Steph 75#- 50
Ray 185#- 68 (bw)


Ray said...

Moral to the paleo-crossfit article:

"Strong people are harder to kill than weak people....and more useful in general".


Gorilla chest beat.

Chris P. said...

Liz, what is Kelsey's last name? If she needs a ride home after weekday workouts, Kristin or I can help; on weekends we can drive both ways.

Kelsey, if you read this, Liz told us you go to Villanova, but could use a ride. K-Ditty (Kristin) and I live 2 blocks away in case you need a ride. This weekend we are away, but hopefully we can help with rides!

Kit said...

I'll be home sunday if anyone needs a ride from the Lower Merion area

Kit said...

OOH, and Ray- Lets just say you're hard to kill right now too. I think Ripptoe would approve.

Megs said...

Workout Grannies....


Bitchassho said...

My baby loves his bench press!!!

Chris P. said...
This comment has been removed by the author.
Ray said...


Chris was rockin on dem benches!

Ray said...

Plentus, you are a machine bro!

Chris P. said...

did a smorgasborg workout at Nova gym

135x10, 225x5, 315x3, 335x1

front squats
135x7, 185x5, 205x3

practiced butterfly pullups and bar muscleups. Wasn't counting but probably about 100 pu's and 15 bar mu's.