I'm a little ahead of myself but how much weight on the bench press? A percentage of body weight? Thanks.

You pick one. Higher loads equal slower times, lighter loads equal faster times.

To be more specific (again, I'm new so thanks for the patience) I did not know if we are supposed to pick a weight that is heavy and partition the sets (like doing 100 pullups) or pick a weight that just barely gets you to 21 reps or... pick a weight that you can fly through for time.

Just curious.

Thanks

mark, If you are familiar with the mechanics of the discipline or exercise, you should go for challenging loads. If you are not, do them lighter. The goal is to gain more athletism according to the need. There seems to be little gained by starting too light, unless itsa warm up or, mechanics programing. Last, Partioning the sets is for me never a thought. I try to do it as its laid out; 21,15, 9 etc. I often fall short, but the build up in each phase ( see CF journal for more detail ) is the reason, so I am o.k. with the effort. Welcome aboard, and for a better response to you questions get on the board and pose it to the crew.

Will do. Thanks TJ.

8:10, no breaks on the pullups,attempted the BP withmy body weight of 150, one break on the first and third rounds and2 on the second round on the BP's.

9:01

Broke first set of pullups into 17/4, no breaks after that.
Bench Press @ 145, no breaks.

Solid form throughout.

21 - 5:05 @135
15 - 4:00 @135
9 - 3:05 @135
Tot - 12:10
!As usual the pullups slowed me down although I did get all 9 on the last round which is good for me.

I just did my Bench program (I do every Monday)
235# 4 sets of 8 with 4 sets of 8 chin ups with 35# added weight.

Flat bench fly 110# (2 55# DBs)with Seated cable rows 150# 4 sets of 10.

Seated delt raises with lying delt rotations 4 x 10.

Body weight 165#

9:47

Used 160# for the bench. A fun little workout that hits the upper body pretty darn hard.

11:20
BP 135 - unbroken sets, next time more weight.
PU - 11-3-3-4,7-3-3-2,4-3-2
Although not impressive by CF standards, I am getting stronger and making improvements.

8:36 - 115# bench, ring pullups

Pullups went well with no breaks. Bodyweight benches were miserable as usual, although I managed to struggle out 14 consecutive on round one. I worked hard to try to use my lats while benching and I did have considerably fewer breaks during the sets. It must have worked because the last time I did this same workout my time was 10:15. Thank you to everyone who offered benching tips!

12:59.0

pullups: 15-3-3, 10-5, 9
135# bench: 10-5-5-1, 6-3-4-2, 5-4

pullups improving, bench lagging.

9:53. Used 65# DB for bench, w/ only one break-up in 1st round. I haven't benched in >5 yrs due to nagging shoulder problems. This was an experiment that seemed to go well; I'll know for sure tomorrow.

Well, I can't say that I have any pull-up skill, whatsoever. But, I tried really hard. I did the workout in 8:40 with a Max HR of 146. I used 135# for the bench press. First and last sets, I was able to do without breaking up the reps. I ended up splitting the 15 set into 12 & 3. The Pull-Ups were simply miserable. I managed to get 10 the first set, then I was pretty much spent. All I could do was negatives. So, I just did 3 sets of negatives to replace the 15, and 3 sets of negatives to replace the 9. I really need to do some pull-up work.

Bench press 155# ten pounds shy of bodyweight
21-10,5- 7,2
Pullups
21-10,5-5,2,2
Time 8:45
Rested 5 minutes and did a set of 24 pullups (Tied PR) and 10 sets of 5.

14:08

Pullups 10-5-3-3, 5-4-3-3, 3-4-2 on home-made gravitron with 50 lb. assist.

No bench, did pushups instead 21-15-9.

Just for fun, did a pushup on the bathroom scale, it read about 130-140 lbs. Does this count as a benchpress?

As usual, pullups continue to be my weakest event.

16:22

95# bench press 21-15-9
Pullups 7,5,3,4,2-5,5,3,2,1-3,2,2,2

Picked a weight so I could go fast, but I probably should've gone heavier. My first set of pullups felt good, but I faded fast as usual. After the workout I felt a little guilty for not picking a heavier BP weight so I did:

5x5 135 BP with 1 min rests
5x5 135 Front Squat with 1 min rests

21-15- and 9 rep rounds for time of:
Pull-ups (21**/15/9)###
Bench press (135#: 7,7,7/7,6,3/6,3)
TOTAL TIME= 14:04

*** New PR
### First complete WOD with NO pull-up broken sets

I got through in 15 minutes with lots of broken sets of pullups and straight sets of 21,15, and 9 on a 135# bench press. The good news is that I didn't rest except between the broken sets of pullups.

Pullups are always a time sink for me.

pullups 21/15/9, but all BPS @ 90% bodywt & I had to do broken mini sets ie 10 -5-6
5-5-5
3-3-3
total time 14:48 but if the pullup wt is similar to the bp wt then why did I need broken sets for the BPS ? different muscle groups involved? Is this normal ? I usually did PUS before starting crossfit two mos ago but havent done BP in a long time & I guess it shows here?

Dave K.,

Totally different muscle groups.

9:14, 115 lbs.
Well, my pullups still suck. I completed the bench with no problem, so the weight will need to go up (my weights have jumped dramatically this past couple weeks). I had to break every set of pullups and after my the 21 set, I did alot of 3's, 2's, and singles. All in due time I suppose.

I did it in 7.14, unfortunately there were a few broken sets
pullups 17 then 4
bp (225lb) 21
pull ups 10 then 5
bp 10 then 5
pull ups 9
bp 9

10:37
135 on the bench (110 bwt).
1) 13/8, 21 pullups
2) 6/5/4, 15 pullups
3) 5/4, 9 pullups

17:35

Pullups = 8-3-3-3-4/4-4-4-3/5-4
Benchx105lbs = 7-5-5-4/5-5-5/3-3-3

My smith machine bars sometimes dont slide well and i end up benching the weight PLUS resistance to slide. Yet to figure out why it does this from time to time.

11:18-Not my best event but if it weren't for CrossFit I would never try this.
45#db for bench press
Pullup negatives after doing what I could do full range which amounted to four on the first set and none on the last two.

8:45
145 lbs on the bench
(bw = 152 lbs)
14+7
12
6+3

13:47
185 on the bench
21,10-5,5-4
Pullups
16-5,8-4-3,5-4
I love the pain.
Then 3 sets of 15 dips.
2k on the rower in 9 minutes. I was pooped!!

This was my upper body day so I thought of going heavy without looking too much at the watch
time: 22 m 30 s
round 1 BP 220 pound 9 + 7 + 5
pullups bw (198 pound) + 15 kg (33
pound 8 + 7 + 6
round 2 BP 209 pounds 8 + 5 198 pounds 2 reps
pullups bw (198 pound) + 15 kg (33
pound 6 + 5 bw 4 reps
round 3 BP 198 pounds 7 + 6 + 2
pullups bw (198) 9 reps

aching left shoulder which disappeared by doing lying cuban press 6,6 pounds 30 RL + 25 RL + 20 RL
then L-flyes, reversed L-flyes, scaption presses.
By caring for my rotator cuffs my HSPU ability has been increased.

4:57 225 on the bench, bdywt for the pull-ups, I was fried!!!!!!

It took me almost twice as long to finish this one compared to last time (040116). However, I did increase the weight to 185# (up from 135#) and tried to eliminate swinging/kipping from the pull-ups (at least initially). All sets of bench were broken up. Pull-ups broken up in the second round. Time was 8:15.

21 - 115#s Bench Press
21 - 7X7X7 Pull-ups
15 - 115#s Bench Press
15 - 5X5X5 Pull-ups
9 - 115#s Bench PRess
9 - 3X3X Pull-ups

Total time 16:53.

Tried to break things up 7/7/7, 5/5/5, 3/3/3.

BP was fine - 95, 105, 115#. Next time I'll try those weights without breaks.

Didn't manage the PU so well - always got the first mini-set, but then ...

7/3/3/3/3/2
5/3/3/2/2
3/3/3

Progress, but slowly.

6 minutes and 25 seconds. I did 165 for first bench then 135 for second and 135 for third set and bodyweight for the pull ups. whew.

6 minutes 50 seconds. The pull-ups blew me away, and consequently what I thought would be and easy weight, without need to break sets, proved anything but! I benched 154 lbs - my BW.

Warmed up with 2k on c2..

135 for bench...heavier next time
broke up pullups as usual :(
9:45