WOD 4/14/09

Bench Press 7-7-3-3-3-1-1

Rest 5-10 Min.

3 Rounds

400m Run

75 Squats

Bench Press for ME. Although not programmed a lot, I think it is an important movement to have in our arsenal of strength and movement requirements. Once you are done, rest a bit then hit up the MetCon portion. Trying to run 400m after doing air squats can be somewhat humorous as you try to get your legs to function. Run hard, squat harder, go again…

Get some!


Fight Gone Bad was in the CFC house yesterday and it was awesome. Everyone put forth a serious effort and did a fantastic job. No one wimped out and all the scores were great. Big props to new face, Tiffany M. (better half of Andrew) as she came in and jumped in to FGB, scaled appropriately of course. Pictures will be coming soon!

5 thoughts on “WOD 4/14/09

  1. Scott Shaughnessy

    235@7, 245@7, 265@3, 275@3, 285@3, 295@2, 315@1, 325@1, metcon 12:35 I loved how my legs barely worked after the squats, I’m sure the run was funny to watch.

  2. Stephwalla

    7/45, 7/55, 3/65, 3/75, 3/80, 1/85, 1/95
    WOD time 16:30
    Ouch! Yes, my running was a bit “different” looking after the squats, its hard to run when your legs won’t bend!

  3. 7 7 3 3 3 1 1
    155, 165, 175, 185, 195, 205, 215

    WOD 14:13

    Thanks for the motivation on my first FGB yesterday. I have been putting that one off for a couple years. WOW, I loved it!

    FGB Total: 276

  4. Ruben

    Damn Scott… 325?? That’s awesome man!! Every time I read the blog I get a small tear in my eye thinking about all the fun I’m missing… I’ll see you guys Saturday though… 🙂

  5. Scott Shaughnessy

    Thanks Ruben, it looks like all those years of benching in high school and college finally paid off…plus I needed a stellar performance after FGB on Monday.

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