CrossFit: Forging Elite Fitness: Tuesday 030624

June 24, 2003

Tuesday 030624

In one hour complete 7 rounds of:
Max Bench
Max Pull-ups

Multiply your lowest bench by your lowest number of pull-ups and post time to comments. E.G., 315X17=5,355.

This important stretch of the shoulder comes from moving a stick from in front of you to behind without bending the arms or widening the grip. Find a hand placement where you can fairly comfortably pass the stick from front to back and return. Now, move your hands in slightly and try again. Both shoulders should “roll through” simultaneously at the “sticking point.” Keep the chest up and linger at the tightest part of motion. This stretch is a good warm-up for the overhead squat and quickly identifies limited range of motion in the shoulder that would make overhead squats impossible.

Posted by lauren at June 24, 2003 12:24 AM

Comments

Is max bench for reps or weight? Do I do one rep at 300 then pull-ups or do I pick a weight and bench till I can bench no more then pull ups.

Comment #1 - Posted by: Brian at June 24, 2003 6:40 AM

i took the full hour. started of at 290lbs and 17 reps but quickly fell to 250*7=1750.
i was doing ringed pullups - its been such a long time since ive done anyother pullups - does anyone know the pullup heirarchy (in terms of difficulty) i.e. regular fixed bar pullups, navy sealpullups, towel pullups, ringed pullups... etc.

Comment #2 - Posted by: andrew at June 24, 2003 10:33 AM

started off at 290lbs with 16 pullups. ended with 270lbs and 12 pullups. 270X12=3240

Comment #3 - Posted by: roger & out at June 24, 2003 5:14 PM

Hey guys,

I missed Sunday. So I am one day behind. I'll be doing this one tomorrow. Anyway, Sunday's workout, the 400/kettlebell/pullup I got 11:56. The 400/OH squat I got 16:10. And I'll let you know what I get for this workout soon.

Comment #4 - Posted by: Mike Joyce at June 24, 2003 8:47 PM

Brian has a good question. Here's another, does anyone ever answer any questions? Some more detail in the workout descriptions would be helpful.

Comment #5 - Posted by: Cam at June 25, 2003 6:57 AM

Is the principle with a workout like the Tues. 6/24 to take long rest intervals between supersets in order to really max out on the weight for, in this case, the bench press.

Thanks,

Tom

Comment #6 - Posted by: Tom Green at June 25, 2003 8:22 AM

Here is my spin on the workout:

Seven attempts of maximum efforts on the Bench Press. These are singles. Get your max effort and follow this with a set of RM Pull-ups. Record this. (i.e. 275 BP/20 Pull-ups) Recover. Give it ago again and record. Repeat this for a total of 7 times.

Comment #7 - Posted by: Michael Rutherford at June 25, 2003 9:49 AM

Not surprised at the weakness in pull-ups towards the end of the event. Dropping reps on the pull-ups will quickly destroy your score. Initally I thought WOW I'll cruise to a 4G score. WRONG!

275x11=3025.

Comment #8 - Posted by: Michael Rutherford at June 25, 2003 4:26 PM

255*10=2550

Comment #9 - Posted by: Mike Joyce at June 26, 2003 3:02 PM

Mr. Rutherford:

Only you would consider "dropping" to 11 pullups as the minimum number achieved in seven consecutive rounds (broken up by max singles in the bench) as "weakness" . . . :)

I haven't even tried this WOD yet, but I can safely predict that my max pullups will be about 5 by the time I'm done . . .

Comment #10 - Posted by: davidjwood at June 27, 2003 6:39 AM

Fat Man division: 1590. I started with 265, and actually went up to 285 for five of the sets. Low of 6 on the pullups. I was a bit conservative, but frankly not too conservative.

Comment #11 - Posted by: Barry Cooper at July 2, 2003 5:31 PM

250 bench x 10 pullups = 2500

Great workout. Pullups definitely declining in the last sets.

Comment #12 - Posted by: sofrgr at July 2, 2003 8:58 PM