CFWUx2 10*45/95bp*2
135-135 140.5-146-151.5 157-162.5f-162.5f-157f-157f

bench
5-5-3-3-3-1-1-1-1
70-75-80-80-80-82,5-85-87,5-90 kg (npb + 10 kg)
1,6 km run treadmill
6:14

No gym access, so I did some push-up work. Ran 1 mile in 7:31. 

E2MOM, dumbbells, no run

100, 110,
120, 130, 140,
150, 150, 160(f), 160(f)

(got 1st 160 set last time, but still failed on 2nd)

92.5kg / 6:49

Lifting alone. Maybe a couple kilos more w a spotter.

M/37y/174cm/74kg/Arg 

155-175-185-195(all dead stop resting 1sec on chest)-205-215-220-220-225-225 
Last rep nice and grindy at 175-195-205-220
RAN 200m as fast as I could on wet neighborhood sidewalks before the first 8 loads. Maybe I should’ve run before 225 😿

179/43/176cm

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95-115-125-135-145-155-165-175-185-185lbs
1 Mile = 9:27

Bench press
5. 95
5. 115
3. 115
3. 135
3. 155
1. 165
1. 185
1. 205
1. 205
1. 205
Mile time 9:30 

M/26/5'8"/170lb
CrossFit AFK

6:04 - Rx (new route on road. Did the run only today.)

185x5
195x5
205x3
210x3
205x3
215
225
235F
235
240F
225
225

210 for a triple was slow, so I went back down to 205 so I would have something left for the singles.  Happy to get 235 on the second try.  Ran out of time so will have to do the mile run a different day.

49m/5'10"/180

Rx. 7:07 (run)
70-80-90-95-100-105-110-115(PR)-100

https://youtu.be/yw1TcCIpLB4

5-190#/200
3-210/215/220
1-225/230/235f/235/240f
Run: 7:16

Bench 115-235
run: 6:45
Male-33-6’0-195

145-155-
165-175-185-
195-200-210-215-220

7:12 on an elliptical

No spotter. 135 all sets. 
9:27 mile

Modified:
--
6 sets of AMRAP of DB bench presses @ 2x 12,5 kg
17 + 17 + 17 + 16 + 15 + 19 =101 reps
1 mile run in 7' 30'', followed by 10 km biking 
--
Peace.

Bench Press 115-135-155-165-175-185-195-205-215-225 (PR!)

Mile in 7:38

195 1 rep max bench press 
Not bad... consider how little I train bench... (25 LBS more than my body weight ) moved through fairly easily
(Always Room to improve)

The run afterwards however was a different story.... was struggling to get the 1 mile a total weakness exposed 😫 😩... it's all good
Insightful and will incorporate more running 🏃‍♂️ into my training... multiple modalities 

Ty CF for keeping us humble 🙏 and hungrier for excellence ✨ 🙏 🙌 

Went very easy at 30kg for all reps.
1 mile in 10mins.

No spotter so I stuck with 5s to see where I'm at as I haven't benched in a while.
135-145-155-165-175 (almost failed last rep)-165-155-135 (11 reps because I could)
Run - 7:17 (man I need to get back to running more)

185-195-205-215-220-225-235-240-245-250(F)

7:15

145-150-165-170-170-175-185-190-195-200
6:16

Bench:
5: 135-155
3: 165-175-185
1: 190-195-200-205-210

1 Mile run: 
5:36

135, 185, 195, 200, 200, 205, 205, 210, 210, 215
6:40

135/155/165/175/185/195/205
11:03 (not much of a runner)

235lbs bench/ 6min 57sec mile
6’1” male 24 years old 

225 bench/ 6:20 mile 
M 5'9" 170 37yo

90 Kg Bench Press

6:45 Mile Run

Normally do bench with dumbbells as bar is somewhat painful - I gave it a go anyway
115x5, 135x5, 145x3, 155x3, 165x3 - my shoulder had enough at that point.  Went outside to run as it wasn't completely miserable for a change.
Ran 1.41 miles in about 13 minutes.

This worked in perfectly with my plan to Bench and Run!!
 Loads were:
165-185-205-215-225-230-235-245-255
Felt stronger towards the end…35 lbs shy of my PR prior to pectoral tear last spring. Battling  Back 👊🏾💪🏾
With two brief “stops”, mile time was 7:58.

135x5 165x5 185x3 195x1 200x1 205x1 
Screwed up run was at 7:20 pace. Will revisit. Ran again 7:01 for sure, wind was very strong slowed things a bit. Sub 7 is coming. 

125-135
140-145-147
150-155-160(f)-155-157#

Run or other metabolic workout later, I hope. 

5x 100 - 110
3x 120 - 125 - 130 - 135
1x 140 - 145 - 150 - 155
I should have gone heavier.
Run: 8:42
Wow that's bad, definitely not a PR.

Beginner Option:
Bench press 5-5-3-3-3-1-1-1-1-1 reps 115-135-150-175-185-195-200-205-212.5-222.5
Then,
Jog 1 mile 10:43

155-165-170-175-175-180-185-190-195-200lbs. 

1 mile run
7:20

135-225-235-245-255-265-275-285-315

7:06 RX

M/39/5’9”/195#

185-205-215-225-235-245-255-265

135-145-155-165-175-185-190-195-200-205 (PR)
(Not enough time to run)

185, 205 x5
215, 220, 225 x3
235, 245, 255, 265, 270 x1

7:17 mile on treadmill 1.0 incline.

I did the Other Total on Monday and bench is still the biggest lift of those 3 for me. 15+ years of having the bench as a gym staple I suppose that makes sense!

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Strength and conditioning. Maximal output followed by long rest. Probably the two most classic tests of upper body strength and endurance capacity.

ASSUMED
I have a spotter on the bench press.

MAIN DECISION
Pace the mile to get a targeted time or go all out early then live with the consequences?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
400m run
15 push-ups

CONSISTENCY SCALE
5 rounds of:
400m run (pick an ideal 1-mile pace and redo any runs slower)
Max reps bodyweight bench press

INTENSITY SCALE
Sprint 160 meters before every bench press set and record the time. Add it up for your total mile time at the end.

MY STUFF
As embarrassing as it is, I tweaked up my wrist yesterday playing "Mercy" with one of the kids at the gym (yes, the same Mercy game you played in 7th grade recess), so I went a little light today. 2 rounds of: 50 strict press at 45 lbs, 800m run. 11:03

GENERAL FEAR LEVEL: 8