Is this

1) BP - rest 2 mins - PU - rest 2 mins - etc?

or

2) BP - PU - rest 2 mins - etc?

my guess is #2, but wanted to check.

Did this one a day early.
BP - 23,14,13,10,9 = 69
PU - 9,8,8,5,5 = 35

I died on set 4. But my endurance is improving big time. A month ago, it was 8 or 9 pullups first set and 4's or less from there out.

Went to the track for some sprinting after that. Did four increasing intensity 200m runs with a 200m walk for rest. Followed that with four 60m sprints at ~90% with 30 seconds between them.

Did this one a day early too.

Bench Press (135) - 20,17,13,10,10
Body Rows (Reclining Pullups) - 20,17,13,10,10

I've been about a week behind with the WOD and decided to jump ahead to be more current with the rest of the crew. Did the deadlift routine 3,3,3,3,3 in the AM, then this one in the afternoon. I'm trashed.

bench press@135# / pull ups
20/25
13/15
10/13
9/10
8/10
60/73 total
I went with good range on the BP and went max on PU by hanging rest and a little kipping near the end of each set, usually failing on the grip.

Finally, a workout for the strong....

bp:37,30,25,15,15
pu: 15,12,10,6,6

Ouch!

BP/PU
15/30
11/22
10/20
10/16
10/17

BP / PU
27 - 22
23 - 20
21 - 18
19 - 17
18 - 16

BP form was solid...bar contact (not bounce) with chest to full extension (not lock-out). PU ROM was dead hang to clavicle. I've got an ugly swim practice to do this afternoon, I'm not looking forward to it after this.

BP/PU
7 30 (bar)
6 17 (rings)
5 15 (rings)
5 13 (rings)
6 14 (rings)

Benching isn't one of my better lifts, but I did use 135 hoping to make 10 reps the first round. Despite attempting to push with my lats (I need to stop laying on the bench trying to push with my arms only!) and squeezing the bar hard to create tension, it just wasn't going to happen today.

Did first set of pullups on the bar but didn't want to keep moving the bench out of the way to do pullups. Clung from the rings for the remaining sets. My grip and lats were ran out of gas quick after struggling so hard with those benches.

Lynne - you'll love this WOD. And don't let me forget to say Happy Birthday to the older twin! :)

Kelly...IIRC correctly from Kinesiology, Lats can't assist the BP movement. Their origin/insertion are such that they aren't involved in that "push" movement. You may be looking for Serratus Anterior.

Someone correct me if I'm wrong.

BP 20, 13, 11, 10, 8 = 62
PU 7, 4, 3, 3, 3 = 20

I got a shooting pain behind my left eye after the 15th rep of the first bench press set. It is a pain similar to the migraine pain that I get once a year. So, I had to fight that for the rest of the WOD.

Kelly:

http://nbaf.com/nbaf/apr8pgg.html

[snip] The last muscle we will take a look at is the latissimus dorsi or the lats. The lats in this case, act as an adductor by pushing the arm toward the midline of the body. The lats however, are thought to play only a very minor part in the actual moving of the bench press. They have been shown to be effective just prior to the bottom phase of the lift (Barnett, 1995). [snip]

** You might try doing a Google for "Barnett 1995 EMG Bench Press" for more info **

If you attempt to "extend to the ceiling" with the BP, you'll be moving the shoulder girdle forward...that'll involve Serratus Anterior.

Thank you Matt. I like to train, but don't have much knowledge of how everything works. I had heard I needed to engage my lats when benching, so that's what I was trying to do. I'll do the research, I appreciate the information.

Kelly...I'm certainly not the master/guru, not a doubt in my mind that others know more than me (like Coach). It would appear from the study that the lats are involved in helping to stabilize your arms, but do not assist to a great extent with the actual "drive" up.

The full study is on NSCA's site, but you need a subscription to access it.

BP: 25,17,11,11,11
PU: 21,12,9,10,9 *new PR on PUs

Bench numbers are not very good but they are coming along. I always compare back to when I was a sophmore in highschool and spent way too much time benching but could press 300 lbs at about 160 lb body weight. Wish I would have had access to crossfit back then. My coaches spent the majority of their time smoking cigarettes and playing dominos.

BP: 25, 17, 15, 15, 14 = 86
PU: 17 (PR), 14, 11, 12, 11 = 65

BP: 15, 12, 8, 8, 8 = 51
PU: 15, 12, 8, 8, 8 = 51

Bench improved by: 5, 6, 3, 3, 3 = +20
Pullups slid: 0, 0, -2, -2, -1 = -5

Just to celebrate my 41st birthday, I took Chip and Dale (the 26# kettlebells) for a 1 1/4 mile walk. We went up and down the trail and over tree roots through the bluff near the farm. The only rule was I couldn't take my hands off the bells until done.

I did a double waiter's walk until I couldn't safely continue, lowered the bells for 30 paces of a farmer's walk, cleaned and pressed for another 30 paces of the single waiter's walk with each arm and returned to a farmer's walk. This rotation continued until my grip and traps were roasted, then down we went for 5 renegade rows. Back to the rotation again for as long as I could manage then more rows.

Sweating bullets for 17:54. Fun!

5 rounds of:
Bench press 135#, max reps (15/10/12/10/11=58)
Pull-up, max reps** (16/14/12/12/12=66)
Rest 2 minutes
(bwt=194)

**way off PR max of 21, but this last 3 days of WODs have certainly taken their toll

Nice break from intense metabolic wod's.

Bench press (12/10/7/6/7)
Pull-ups (9/7/6/6/6)

Weak score, but it's all I had today.

Bench press (135 lbs)/Pull-ups
17/15
12/12
10/10
8/8
8/8
As I recall, same at the beginning as before but a better finish than before.

Crossfit + Hangover= Hell.

BP 12/10/9/8/7/6
PU 14/11/8/8/8/7

I'm with Jon. This was all I had today.

-D.

BP: 35, 28, 20, 20, 18 = 121
PU: 15, 15, 11, 11, 9 = 61
Body Weight 165#

Nice WOD.
PS I finally got some rings at home. Trying to do my first muscle up. This is smoking me. I cant do one. I do pull ups and chins ever week and weighted dips. What am I doing wrong?

Charles- Ring Dips (hands to the armpits) False grip ring pull-ups (pecs to the ring)

BP/PU

13/23
9/13
7/9
6/8
6/8

BP: 36,15,12,10,11= 84
PU: 25,12,10,10,10= 67

My back was fried from the workouts the last few days, so my pullup #s were off. It was fun to watch the numbers dwindle from set 1 to set 2, but I promised myself I wasn't going to dip below 10 for anything.

Coach,
Thanks for the birthday present - my favorite WOD! Unfortunately, I'll have to unwrap it a day late; I caught a 15-hr shift at work yesterday, so I'm a day behind in the WODs.

BP: 22, 19, 13, 10, 9 = 73
PU: 15, 9, 7, 6, 5= 42

This is my first week of tryin the up to date WODs, pretty tough. My endurance is lackin right now. Lookin forward to the weeks to come.

Happy birthday , Kelly, Lynne, & David W.

BP (135) Pull-ups
20 11
20 9
14 8
10 8
14 7

Matt, Brian and Dan did kettlebells shuttle runs to end a lovely Michigan Evening.

I substituted pushups for bench. At 210lb bw is this okay? I am just beginning crossfit and pullups are weak. Hope to keep at it and get numbers up to crzy levels most of you folks are doing. Thanks for the inspiration!
Push U - 45,30,25,17,15
Pull U - 9,6,5,5,4

Well I don't feel as though I accomplished as much as the rest of commenters did however I am only in my 5th week of Crossfit training and I don't have all the proper equipment and I am making due with what I have until I can get more. So here is what I did today, I took 2 25 dumb bells and did my bench press with them for the first 3 rounds then I had to go to 20 dumb bells. Pull ups are still assisted but my goal is complete 5 unassisted pull ups in 2 weeks.
BP/PU
7/15
12/15
6/12
12/10
12/9

ok, increased the weight on the BP to 225
225x30
25p/u
225x20
20p/u
225x15
15p/u
225x12
12p/u
225x10
14:24w/ the 2min rest and an avr. hr of 123....
10/p/u

Ryan-

Thanks for the shout out the other day- I appreciate it. I had fallen behind about a month, but decided enough was enough. I look forward to seeing more of your results.

BP PU
--------
21 12
17 9
13 7
11 7
11 7

A nice change of pace.

Thought this would be easy....wrong!

BP - 25, 25, 16, 13, 11
PU - 13, 11, 9, 6, 6

Good stuff

40 lb. dumbbell bench/pullup:

7/4
6/4
5/3
5/3
4/2

Bench Press(135)_Pull Ups

22_12
17_10
12_9
10_8
8_8

Awesome workout with Mark, Brian and Dan!Did the evil kettlebell shuttle sprints/runs/staggers afterward.

BP 22,14,12,10,10
pu 25,17 15,15,15

BP/PU
20/11
13/7
12/9
11/6
7/5

Happy with my bench numbers. A little disappointed with the pull-ups. Tried to catch Cyrus's 36 on the 1st round of bench. No such luck.

BP/PU

33/23
19/15
16/13
13/12
12/12

Happy birthday, David, Kelly and Lynne.

Congrats on the PR, Kevin.

BP 30kg 15 15 15 15 15
Chins Palms away + 20kg 5 5 5 5 5
BW 67kg
Didn't do max as have climbing on Sat

Bench Press (21,12,11,10,9) = 63
Pull-Ups (7,6,5,5,4) = 27

Thanks y'all for the b'day wishes; GREAT JOB Clint!
Well, after calisthinics, 30 min PT run, and the lunge/situp WOD,
Bwt 113;
Bench 15*-12-8-8-8=51
Pullups: 31* -20-15-15-15 =96

*PRs

Congratulations on the new PRs Lynne! Outstanding numbers. You really killed me on this one - I could only bench about half what you did!

It's obvious this old lady needs the recipe for that special protein drink you mentioned ... :)

Kelly,
Thanks! The key to that drink is using the blender...you want to make sure it's smoooooth!

PS, I meant to say calistheEnics....

used dips

dips-37, pu-26
dips-35, pu-23
dips-30, pu-21
dips-27, pu-17
dips-21, pu-14

BP: 21, 12, 8, 8, 6

PU: 8, 6, 3, 3, 3