April 8, 2005

Friday 050408

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Streeter_coaching.jpg

Enlarge image

Michael Street

Posted by lauren at April 8, 2005 6:36 PM
Comments

I'm glad y'all remembered the "e"...God only knows what kind of wrath would have been brought down on us if you'd forgotten ;)

Comment #1 - Posted by: Matt G. at April 7, 2005 8:28 PM

Is there a time component, or can we take as long as we want??

Comment #2 - Posted by: Noah at April 7, 2005 8:33 PM

You remember how every clique had that one pushy kid? At Crossfit North, that kid is Michael Street.

Comment #3 - Posted by: Nic Nakis at April 7, 2005 8:34 PM

Noah...no "official" time component here, though in the spirit of CF rest should probably be kept reasonably brief. Typically I go no rest between bench and pullups...then 1 minute between pullups and bench (i.e. between rounds).

Comment #4 - Posted by: Matt G. at April 7, 2005 8:38 PM

i was wondering where my chest went.

Comment #5 - Posted by: brendan melville at April 7, 2005 8:38 PM


I was just thinking last night, "Hmm, I bet we do chest tomorrow..."

Comment #6 - Posted by: Steven N at April 7, 2005 9:04 PM

hmm, would pushups be an ok sub for bench?

Comment #7 - Posted by: tedw at April 7, 2005 9:13 PM

Nick,
Make yourself a wwMSd bracelet!

*What would Michael Street Do?*

:)

He never ceases to amaze me.

Comment #8 - Posted by: Billy L. at April 7, 2005 9:13 PM

Steven N,

Just to offer a different point of view, I'm pretty sure that the folks putting the workouts together don't think in terms of body parts like chest, back, etc. That kind of thinking, while pervasive in the bodybuilding community, largely misses the point regarding the purpose (and effect) of training.

Mike

Comment #9 - Posted by: Mike Minium at April 7, 2005 9:29 PM

Am I missing something to the bodyweight bench press, or is it simply loading as much as you weigh onto the bar?

Comment #10 - Posted by: Joe at April 7, 2005 9:33 PM

i think wide arm push ups are the best substitute for a pull up. and i believe its bodyweight bench press until you fatigue for that round.

Comment #11 - Posted by: Vince at April 7, 2005 10:38 PM

Mike,

I was thinking more along the lines of that there hasn't been a chest-type workout in sometime. I did miss the April Fools WOD so the last time I really worked my chest was the 3/25 WOD.

I've already tossed aside the notion of working body "parts" on different days.

I'm pretty well sold on CrossFit!

Comment #12 - Posted by: Steven N at April 7, 2005 11:28 PM

party on wayne.

Comment #13 - Posted by: aaronR at April 8, 2005 12:15 AM

70kg bench press (bw 88)
8/12
6/10
5/8
4/6
4/6

now i get to go to work

Comment #14 - Posted by: adrian at April 8, 2005 1:55 AM

5 Rounds BP bodyweight,Pull ups both to failure each round.No rest between exercises,1.5 minute rest between rounds.
Bodyweight=195 lbs.
bp/pu
Rd1 26/26
Rd2 20/21
Rd3 17/18
Rd4 15/15
Rd5 13/12
what a heckuva pump!
Jeff

Comment #15 - Posted by: JeffT at April 8, 2005 3:41 AM

got no bench. don't want one neither no how
sub ring dips and did ring pull-ups- love em!

15 dips 22 pups new pb!
8 and 9
6 and 7
6 and 6
2 and 7


Comment #16 - Posted by: Tim 'crack' H at April 8, 2005 4:11 AM

Joe,

Yes, load the bar with a weight that matches (or comes close to matching) your bodyweight. Do as many benchpresses as possible followed by as many pullups as possible. Rest (no time limit on rest) and then repeat until five rounds are completed.

Comment #17 - Posted by: Andy W. at April 8, 2005 4:23 AM

I can only do a handful of bwbp at a time. Should I sub a lower weight or just go forward with a single-digit number of bwbp? Thanks

Comment #18 - Posted by: TK at April 8, 2005 4:45 AM

TK
Others may tell you different, But, like you, I can only do single digit BP numbers, but I go ahead and do them anyway. If you're only able to do one or two, right at the beginning set, I would say then, yes, drop your weight.
Steveo

Comment #19 - Posted by: steven stackpole at April 8, 2005 5:44 AM

I used half the weight, I was pretty sore the past couple days from CF and extra-curricular exercise. Sets of 25/20/15/10/5 75#BP and 75#pulldowns. It takes a lot of mental effort for me to tone down the WOD willingly! Too much pride or something.

Comment #20 - Posted by: Ben Kaminski at April 8, 2005 6:03 AM

BW 167 ~ BP 165

BP / PU
15 / 20
12 / 16
10 / 18
9 / 13
8 / 16

T: 54 / 83 = 137


01/31/05: 46 / 58 = 104
12/22/04: 37 / 41 = 78

Comment #21 - Posted by: John Messano at April 8, 2005 6:17 AM

B.W 85kg

Bench Press 8,7,6,6,4

Pull-Ups 23(P.R) 16, 11,12,10

Personal best at pull-ups by 5 reps

Comment #22 - Posted by: DavidE at April 8, 2005 6:23 AM

I was thinking on lowering the BP weight until I tried. I don't think I've EVER done BW bench presses!
Once again Thank you crossfit!!
I think I could have squeezed out a couple more if I had a spot but being alone, I took it fairly easy.

Oh yeah, my numbers...

BW= 170lbs
BP/ PU
7 / 10
5 / 11
5 / 6
5 / 6
5 / 6

Comment #23 - Posted by: Steven N at April 8, 2005 6:26 AM

BW 162 - BP 165

BP/PU
13/17
10/15
7/11
5/7
5/7
No rest between exercises, one minute rest between rounds

Comment #24 - Posted by: TimKl at April 8, 2005 6:46 AM

hey, Tim 'crack' H
Nice Blazing Saddle's quote

Comment #25 - Posted by: Lino at April 8, 2005 6:57 AM

BW 86 kg
BP ~90 kg

Round BP PU Squat
1 12 10 20 kg FrSq * 10
2 8 7 25 kg FrSq * 10
3 4 6 30 kg FrSq * 10
4 6 6 35 kg FrSq * 10
5 5 6 35 kg FrSq * 10

Then practiced OHS from 15 kg - 25 kg. Damn they are tough. First time I have tried them with anything other than a body bar. At first, tried to go with the 35 kg after front squats - slapstick comedy of the first order!! Anyways, big weaknesses here but can only get better.

Comment #26 - Posted by: Kempie at April 8, 2005 7:11 AM

BW ~195 lbs

BP/PU
10/13
10/8
6/6
6/5
5/4

no rest between exercises or rounds(didn't realize i was suppose to)

Comment #27 - Posted by: Allen at April 8, 2005 7:46 AM

bwt=117 Bench 120#, USMC dead hang pullups on thick bar

17/23
13/16
13/14
12/13
10/12

Fat pullup bar killed my grip in a hurry...OH squats and cbs later

Comment #28 - Posted by: kelly moore at April 8, 2005 7:47 AM

BW 174 lbs BP 175 lbs

BP/PU
15/26
12/20
8/20
7/20
7/20

Comment #29 - Posted by: KevinA at April 8, 2005 7:50 AM

5000m Row 18:28
100 ring dips

Comment #30 - Posted by: grady mac at April 8, 2005 8:28 AM

Is this workout for maximum total reps, or maximum reps in each round (ie each round taken to failure)?

Comment #31 - Posted by: Neill at April 8, 2005 8:51 AM

Are dips a better sub than pushups if we don't have a spotter for bench press? It's a different range of motion, but they are exacctly bodyweight...

Comment #32 - Posted by: dal at April 8, 2005 9:08 AM

I am suprised I can even type after that.
BW=215

BP / PU
15/ 18
16/ 19
15/ 20
11/ 16
10/ 14

Then with Dumbbells 35 lbs.,
85 reps bench/ 5 pull-ups
75 reps bench/ 5 pull-ups

2 rds (01:00) punching bag w/ 1 min rest between rds.

7 x kettlebell snatches per arm (2 pood kettlebell)

Comment #33 - Posted by: John H. at April 8, 2005 9:19 AM


I did ring dips instead of BPs..a7 then PUs
10x33
, 10x25
10x20
10x20
10x18

Comment #34 - Posted by: dave k at April 8, 2005 9:25 AM

BW = 185

I used 50lb dumbells for the bench as that was all that was available.

25/15
23/8
15/8
16/7
17/7

Comment #35 - Posted by: Ben B. at April 8, 2005 9:28 AM

I wonder if the differences in set to set rep reduction is a function of your muscle fiber type/composition?

bwt = 177, 185 # BP; 1-1.5 minutes rest between sets

Bench: 23, 15, 10, 9, 8 (65 total)
Pull-up: 20, 14, 12, 10, 9 (65, still don't have the kip perfected yet)

Then straight sets of deadlifts 135x5, 225x5, 315x4 (grip), 275 x 5, 225 x 5

Then OHS, KTE, GM circuit (brief rest between)

OHS: 95x5, 95x10 (felt better than the first set)
KTE: 15, 12
GM: 95 x 21, 95x21

Comment #36 - Posted by: kramer at April 8, 2005 9:30 AM

Lynne Pitts,

I believe this Lynne somehow got left of the "girls" portion of your FAQ page, or maybe I just glossed it over to fast...

anyway FYI, hopefully I can get to this today, second fav girl.

You'll always be my #1 Chelsea...

Comment #37 - Posted by: Aush C at April 8, 2005 9:35 AM

Funny, 'Lynne' didn't come to CrossFit today, instead there was this new person with no name, very unkind, aggressive character that enjoyed causing a fair amount of pain:
30 minutes of 15 reps of Burpee/Hang Clean/DB thrusters, 20 situps, 400m sprint
4.3 rounds completed for me, some completed 7. Very difficult class today, Neal.

Comment #38 - Posted by: Karens at April 8, 2005 9:47 AM

Hey Ya'll

Day off slept in...NO PT!!! So, I went to the Gym this evening and did my dead lifts that I missed from earlier in the week.

I couldn't remember the routine except I think there were lots of 5's.

having not done dead lifts ever I started lite and went up.

135-5 easy! good form..so...
155-5 same thing..
175-5 same thing...
200-5 tough but felt good.
220-5 5 over current body weight...that hurt.
210-1 that really hurt.
200-5 tough
200-5 tough.

Comment #39 - Posted by: Bryan at April 8, 2005 10:03 AM

Sandy: Body weight of 170 lbs

175/5
175/5
175/5
175/5
175/5

Pull ups:

15
15
15
13
13

All bench press done on smith machine. I have Poland Syndrome (no right pectoralis major, deformity to right tricep, brachioradialis), so I need the assurance I'm not going to go "south" with the weight.

Comment #40 - Posted by: Sandy at April 8, 2005 10:06 AM

kramer, you should post that question on the message boards if you haven't already - it would make a great discussion and I'd be interested to know more about it too!

Comment #41 - Posted by: Ben Kaminski at April 8, 2005 10:07 AM

Warmed up with jumprope, then:

Lynne:
BW = 145lb
Bench: 7,5,5,5,4
Ledge Pullups: 20,18,16,15,15

Cooled down with more jumprope.

I don't know about anyone else, but pairing these excercises makes them a lot harder for me...

Comment #42 - Posted by: Nic Nakis at April 8, 2005 10:08 AM

BW 190
bench press weight 195#
BP PU
17 30 PR
14 21
10 18
10 16
10 15
totals
61 100

Comment #43 - Posted by: PFEIFER at April 8, 2005 10:15 AM

BWT 135

BP 100# 10,10,10,8,6
Pull-ups 10,10,10,10,9

I gained 5# over the last couple of weeks and I can sure feel it on my pull-ups. The positive side of gaining wt is when I lose it I will be even stronger and faster with my pull ups:}

Comment #44 - Posted by: Lorie at April 8, 2005 10:18 AM

Some subs: bw=123#, benched 95# on the bench press machine (did not find a spotter) and managed 5 reps each round except for the last two where I did 4 reps. I was able to do 3 pullups in a row each round! This may sound low, but a few weeks ago, I could only do 1! I need to work on my kipping so I guess I better reread the latest CFJ. Started with the usual CF warmup and ended with hollow rock and V-ups.

Comment #45 - Posted by: Norma at April 8, 2005 10:21 AM

Good to be back after a week off.

"Lynne"
BW- 242, used 245 for the bench

1. 13 bench, 16 pull-ups
2. 11 bench, 10 pull-ups
3. 9 bench, 10 pull-ups
4. 7 bench, 6 pull-ups
5. 7 bench, 6 pull-ups

My grip was totally fried on the last two reps. I think it was because I haven't done a pull-up in a week.

Comment #46 - Posted by: Neal at April 8, 2005 10:28 AM

BW 172

My bench press really sucked today. It may be that I am still recovering from the bench and rows 2 weeks ago. The last tyme we did "lynne" I was able to do 4-6 reps of BW BP per set.

Did dead hang pull-ups just to see how I would do. Pull-ups were very improved compared to last time.

175# BP, PU
3, 24 New pull-up PR
2, 13
2, 12
2, 12
2, 11

Did a 4.25 mile beach run to finish up.

Comment #47 - Posted by: Ahmik at April 8, 2005 10:29 AM

had to go light on this one..sets of 20/15/10/5/2/1/1..hit the last one at 215 which i havent done in a long time..pullups where assisted

Comment #48 - Posted by: robertb at April 8, 2005 10:35 AM

body weight 177
bp/pu
18/14
15/12
12/8
11/7
10/7

Comment #49 - Posted by: T.Rain at April 8, 2005 11:16 AM

BWT 165-170

Bench 165lbs 7,5,5,4,4
Pullups 9,7,7,5,5

I'd really like to improve the pull-up performance.

Comment #50 - Posted by: Chris Mason at April 8, 2005 11:18 AM

cf warmup x3

bp 130 130 135 140 140
12 10 10 8 7
ring pull ups
10 8 7 6 6

bwt: 165

Comment #51 - Posted by: dennyy at April 8, 2005 11:21 AM

Bwt 200

bp/pu
8*/21*
6/19
5/17
5/17
5/16

total: 29/90

1/31 total: 22/64
12/22 total: 21/67

* New PR!!!

Real happy about the 21 pu's. Thanks Crossfit! Still struggling with a bad left rotator cuff on the bp. Thinking of subbing dips next time. I sure would like to get double digits though.

Comment #52 - Posted by: Bob Cornute at April 8, 2005 11:30 AM

"Lynne"
Five rounds for max reps of:
Body weight bench press (bwt=186#, use 190# for bench as last time)
Pull-up (mixed grip)
<10sec transition to pull-ups
1:30 b/w rds
4/18
3/13
3/11
3/9
3/8
TOTALS=16/59 (1/31/2005 was 14/60)

Comment #53 - Posted by: jdg at April 8, 2005 11:45 AM

Body wgt 195 Bench wgt 195
Improved a little so at least heading in the right direction.

Bp/Pu
17/26
12/20
8/20
7/20
8/17

Comment #54 - Posted by: Kevin Ayers at April 8, 2005 11:49 AM

155 bench, no assist on pullups. Bodyweight 215.
7/8
7.5/6
6.5/5.5
6.5/5
5.5/5.5

This is BIG progress for me since we last did Lynne. Really happy with the pullup numbers. Still want my bench to come back!

Comment #55 - Posted by: Chris Q. at April 8, 2005 11:55 AM

WU 6.5 jog
WOD Mike
75 kg BP/PU 80kgs BP/PU 70lb Graviton
11/12 9/10
9/10 7/7
8/9 7/5
8/8 4/4
7/7 3/3
Totals 43/46 30/29
not timed between reps. Next time!

Comment #56 - Posted by: Wayne at April 8, 2005 11:57 AM

Much better than my first Lynne...

Pullups with no kip (Have a PFT soon)
BW: 175; Used: 185
Today First Lynne
1) 20/20 15/18
2) 15/15 10/15
3) 15/15 8/12
4) 15/15 7/10
5) 10/15 7/9

Comment #57 - Posted by: Justin at April 8, 2005 12:05 PM

Today I got to put my money where my mouth is...I lifted upper body yesterday (I got out of sync).

Bodyweight = 168lb.
Bench Press = 170lb.
Pullups = dead hang, overhand grip
Rest = 1 minute between rounds

BP -> 18 - 16 - 14 - 13 - 12
PU -> 22 - 20 - 18 - 18 - 17

WOD was #2 today.

Comment #58 - Posted by: Matt G. at April 8, 2005 12:14 PM

Hmm. Need work on BP. But I knew that. Thought about dropping the weight a little, but decided to go ahead and do full BW on the bar - then I had to use the top of the Smith machine for pullups (like, fingertips on top of the painted top bar. Yuck.) because the gym doesn't have a real pullup bar, and I didn't feel like using the Gravitron.

So, using 175 on the Smith bar (BW=175, handily enough) and fingertip pullups:
8/8
8/7
6/5
5/5
5/4

Counting the BP reps where my elbows went below horizontal as full (not a *one* was bar-to-chest! suckage!).

So, to work on that, I did a bunch more BP with proper form, full range of motion, at 120 lb (15-12-5) and then pushups until I collapsed, not sure how many.

I'm sore now.

AndyM

Comment #59 - Posted by: madsox at April 8, 2005 12:24 PM

BW = 145

BP/PU
20/27
15/20
13/15
12/15
10/15

Kept a strict one minute rest, per Matt G.'s suggestion.

Comment #60 - Posted by: JSP at April 8, 2005 12:25 PM

Warmed up with rowing,, push-ups, dips, walking lunges, pull-ups, OHS
bodyweight=258, bench, 260
BP/PU
8 9
7 7
5 5
5 7(kipping)
4 5(kipping)
4 5(kipping)
3 6(kipping)

My BP numbers are way up. Last time we did Lynne, I didnt even use full BW, did 255lbs instead, and my best set was 4 reps. No change in my pull-ups.
1 min. rest between sets

Then did 10 sets of 10 push-ups with my feet elevated high on the back of a chair.
Then did 10 sets of 5 dips, as I am quite weak on them
Pull-ups again, 6-5-4-4-3
Finished up with a 1000m row, 3:17.6

Steveo

Comment #61 - Posted by: steven stackpole at April 8, 2005 12:53 PM

BW 168
170# bench / no-kip pullups
10 / 17
7 / 12
6 / 10
5 / 9
6 / 9
Total of 34/57 compared to 28/49 on Jan 31st. I've been sticking with no-kip PUs for comparison reasons, but now that I know how to kip, I might switch over next time.

Comment #62 - Posted by: Mark G. at April 8, 2005 1:00 PM

I am WEAK at the bench press, but starting to get a little better.

BW 180
115# bench/ kipping pull-ups
13/14
12/10
10/10
10/6
8/7

my arms are PUMPED! this is gonna hurt tomorrow.

Comment #63 - Posted by: Patrick Walsh at April 8, 2005 1:11 PM

Alki-Fairmont Canyon 48min
20min Rest

215lb Bench Pullups (varied grips and changed grips on ea.set
8 reps 15
6 " 15
6 " 15
7 " 15
7 " 15
Total:
34X215lb 75 Pullups

Comment #64 - Posted by: Durham M. IAFF at April 8, 2005 1:13 PM

First time trying Crossfit! Have only lifted for 3 months so this was a SHOCKER. Tried no rest between excercises and 90 seconds between rounds but ended up about 60 seconds between BP & PU. Need to learn how to kip! Any advice?

BW = 189 BP = 185lbs

Rnd BP PU
1 10 10
2 6 7
3 5 5
4 9 6
5 6 5

Great forum & site. Impressive numbers so far today on this post, keep up the great work you all!
Larry

Comment #65 - Posted by: l-dub at April 8, 2005 1:18 PM

BW = 215-218 (depending on shoes!)

215 bench press /BW deadhang chinups
3/8 - 2/6 - 2/5 - 2/5 - 1/4

Decline in pullups from last time - slight increase in max bench press. Not happy with the results, especially the pullups, but I'll attribute that to increased weight which is located in lower body (legs, I hope, not the gut).

Comment #66 - Posted by: Patrick at April 8, 2005 1:22 PM

Bwt 185

BP/PU
1.16/22
2.13/15
3.11/12
4.10/12
5. 9/13

Comment #67 - Posted by: Paul Peterson at April 8, 2005 1:53 PM

BW = 165

BP - 10/8/5/5/5* *185# - for fun
Pull-ups - 15/10/7/10/10

2 mins. between rounds
then did abs and played beach volleyball for 45 mins.
Off to the Adirondacks for the weekend.

Comment #68 - Posted by: Duncan at April 8, 2005 1:56 PM

Hi all,
No rest for the sore. Workout as follows:
1. Dip- 20,10,7,7,7.
2. Pul-up- 16,8,6,6,6.
*Bdw.- 88.2.
*Rest interval- 30 seconds between exercises.
*Time for workout- 8 minutes and 27 seconds.
Until tomorrow...

Comment #69 - Posted by: Jonathan Jensen at April 8, 2005 2:18 PM

Subbed dips for BP
PUs done on 1 1/2 "fat" bar which sits in 2 loops of chain (swings and turns). Kips getting better with each set, will still take a while.

1)22/17
2)15/14
3)11/12
4)10/10
5)10/10

Comment #70 - Posted by: bill fox at April 8, 2005 2:22 PM

BWT 210

As Rxed
1)10/15
2)8/11
3)6/10
4)6/10
5)5/8

All done in under 15 minutes.

Comment #71 - Posted by: John Walsh at April 8, 2005 2:36 PM

Executed Lynne as follows: (bw= 180lb, BP @ 185)

-R1: 4 reps, 20 p/u
-R2: 6 reps, 23 p/u
-R3: 6 reps, 20 p/u
-R4: 7 reps, 22 p/u
-R5: 8 reps, 25 p/u

Additional: L-sits, military incline sit-ups, and 5 sets of heavy db flat bench chest pull-overs (60, 75, 85, 90, 95 lbs).

Comment #72 - Posted by: Brand at April 8, 2005 2:40 PM

Day 6(?) of 2 week recovery ramp-up following 1 week off.

BW = 225
Cannot PB body weight yet, so I flirted with my previous limits and had a few nice surprises.

1: 8 reps @ 185#/11 (PR!)
2: 6 reps @ 195#/10
3: 6 reps @ 205# (PR!)/8
4: 3 reps @ 205#, 3 reps @ 185#/10
5: 5 reps @ 185#/6

Comment #73 - Posted by: Alex McClung at April 8, 2005 2:49 PM

Body Weight 170
Rest between sets 1:30 with no rest after BP

1: 10 reps @ 170lb/11-Pu
2: 8 reps @ 170lb/9-Pu
3: 7 reps @ 170lb/8-Pu
4: 6 reps @ 170lb/8-Pu
5: 7 reps @ 170lb/9-Pu

Comment #74 - Posted by: Rod at April 8, 2005 3:11 PM

Karl BW=74kg
BP=70kg

BP/PU
8/12
8/12
8/10
7/10
6/10

Rachel BW=55kg
BP=20kg

BP/PU
9/10 (Jumping)
10/10 (35kg Lat Pulldown)
8/10 (35kg Lat Pulldown)
10/10 (35kg Lat Pulldown)
10/10 (35kg Lat Pulldown)

Comment #75 - Posted by: karl at April 8, 2005 3:12 PM

Body Weight/Bench - 190#

BP/PU

14/12
7/8
5/6
7/7
5/5

Comment #76 - Posted by: Steve(CAN) at April 8, 2005 3:16 PM

Mike Street is a BAD Man !!

Comment #77 - Posted by: tj at April 8, 2005 3:16 PM

Just started crossfit yesterday with a rest day!
As for todays, WOD, being brand spanking new, I'm no good.

BW 170

Swiss Ball Dumbell Presses, 90lbs
Pull-ups were dead hang

SBDP/PU
15/7
14/6
15/4
15/4
15/0

Working on increasing the presses, but have weak rotator cuffs/rear delts so I'm not going to push it hard yet. Pullups were weak - not very good at them.

Comment #78 - Posted by: Paul at April 8, 2005 3:44 PM

The bench press was being monopolized, so I did decline press at 145# (BW 175).
10 DP, 20 PU
6 DP, 12 PU
7 DP, 12 PU
6 DP, 10 PU
4 DP, 10 PU

Comment #79 - Posted by: Sam L at April 8, 2005 4:11 PM

BW = 166#
BP @ 185# / pullups
8 / 23
8 / 21
7 / 20
6 / 14
5 / 18
totals: BP = 34, PU = 96

finished with snatch doubles up to 135#.

Comment #80 - Posted by: JC at April 8, 2005 4:38 PM

8/11
7/9
6/8
5/7
4/7

155#BP
172#BW

Comment #81 - Posted by: brendan at April 8, 2005 4:44 PM

BWt = 154

wgts in lbs.
BP/pullups (kipped)

155 x5 / 21 (new PR! old one was 16 on 1/31/05)
155 x3 / 15
145 x6 / 14
145 x4 / 11
135 x6 / 13

last bench may have been one too many; on the last rep something in the back said "Advil"

Comment #82 - Posted by: Rene' at April 8, 2005 4:51 PM

BW=160
Only did 135 lbs on the bench because I'm still very weak in that department.
BP/PU
10/12
8/12
6/10
6/8
5/10

Comment #83 - Posted by: Reckdenwald at April 8, 2005 5:18 PM

BW = 156
BP/Pull-ups - Numbers from 01/31/05 Lynne in brackets
150-3(135-3)/15(12)
155-2(135-3)/14(10)
155-3(145-2)/13(10)
155-3(150-1)/14(9)
155-3(155-1)/15(10)

Pretty good improvements from the last outting if I do say so myself. Gotta practice kipping pull-ups more.

Comment #84 - Posted by: Troy Archie at April 8, 2005 5:38 PM

Was very pleasantly surprised with performance on bench press. Not pleased with performance on pullups. BW = 166# (bench press done at 165#). First time for Lynne.

10/12
6/8
5/8
4/5
4/5

Comment #85 - Posted by: TK at April 8, 2005 5:48 PM


BW=178

BP weight-reps/pullups
155(PR)-3/21(PR)
155(PR)-3/20
155(PR)-3/16
165(PR)-2/18
175(PR)-2*/18

They guy spotting me (for the last set only) swore that rep #3 was "all you." I can't believe someone who subsequently said, "Nice work, dawg."

Mike Donnelly

Comment #86 - Posted by: rosceaux at April 8, 2005 5:50 PM

Bwt: 208
Benchpresses done with 215 lbs (That was my begining weight when I started Crossfit, so I used 215 lbs as a benchmark).

Benchpress / pullups
10 / 13
5 / 9
5 / 7
4 / 7
4 / 6


Comment #87 - Posted by: Andy W. at April 8, 2005 6:08 PM

Body weight 220 lbs
Bar Weight 160 lbs
6 - 2
7 - 2
7 - 2
6 - 2
5 - 2
Pulls unassisted, still nursing sore forearm but it's getting better slowly

Comment #88 - Posted by: Hooger at April 8, 2005 6:33 PM

bw=135 bp 5,5,4,3,3 pu 26,21,15,16,13
-Brandt

Comment #89 - Posted by: Brandt at April 8, 2005 6:35 PM

Guessed wrong again and did heavy 5rep incline benches yesterday in between my 5rep deadlifts but......
195 pds...used 200
14 bench/14pullups
14/12
12/12
12/12
9/12

Comment #90 - Posted by: timM at April 8, 2005 6:45 PM

BW=185
15 month old daughter wanted to spot me for benchpress, so was not as focused
bpbw/pu
3/14 (PR for pu's)
3/11
2/10
2/8 (daughter hanging off leg for last 2 reps)
2/9 (daughter at other end of gym)
Hopefully wife doesn't read this post.

Comment #91 - Posted by: kyle at April 8, 2005 6:48 PM

First WOD back.
Bench maxed at 175 x 3
other rounds at 155 X6
Pull ups were 4-4-5 and 2 rounds of bar rows due to elbow soreness!! 12 each.
Also did the DL 5x5 WOD worked at 205 just to get my groove on!

Comment #92 - Posted by: Ron N. at April 8, 2005 6:48 PM

Messed around with OH Squats beforehand, so the bench #s were a bit down...
BW= 165

Bench/Pullups
1. 21/33
2. 12/21
3. 10/17
4. 9/16
5. 8/16

Comment #93 - Posted by: Cyrus at April 8, 2005 6:56 PM

Ok, had to rig something up in the backyard for the bench press (don't laugh)...I estimated it was 60 - 80 pounds, so not close to bodyweight (I'm 170). Not sure if I would have been able to do bw anyhow.

400m run,
BP/PU:
20/9
17/6
13/6
14/5
10/4
400m run

My forearms are so fatigued. I am still working on kipping, but its hard on the 6x4 beam I'm doing pullups on.

Comment #94 - Posted by: tedw at April 8, 2005 6:57 PM

whew! started w/ 175 lb bp, dropped to 155 after 1st round.
3/10
8/9
5/6
6/7
5/8

20 min elliptical warm up, levels 12/12

Comment #95 - Posted by: kevin o at April 8, 2005 7:24 PM

20/24
16/17
9/13
9/13
8/12

Comment #96 - Posted by: kevin gp at April 8, 2005 7:43 PM

Can't bench my bw (200), I have never been able to so I thought I would use 165 instead.

1 165# 3 reps, 12 towel pull ups
2 165# 1.5 reps (failed on second), 10 towel p/us
3 135# 10 reps, 10 towel p/us
4 135# 7 reps, 6 towel p/us
5 135# 5 reps, 8 towel p/us

Finished with some Romanian Dead lift practice

15 @ 135
10 @ 165
5 @ 215

Comment #97 - Posted by: J Jones at April 8, 2005 7:52 PM

1) BP:75# x12,x12,x10,x10,x10
2) P/U negatives: x6,x4,x6,x6,x6,x5

Frustrating using the pull up rig I got last week. Can't kip, and the support bar is too high to do a straight pull up. Will have to find a good box to stand on to help out.

Comment #98 - Posted by: LauraR at April 8, 2005 8:15 PM

BW is 155, used 120# for bp:
15/13
10/9
8/8
7/8
7/7

Finished with set of Tabata rows, high score was 6.

Comment #99 - Posted by: Steve S at April 8, 2005 8:30 PM

Set 1-2
Strict Reg. Pushups = 20, 20
Strict Chins = 7, 8

Set 3-4
Strict Feet Ele. Pushups = 15, 15
Jumping Pullups = 10, 10

Set 5
Dips = 10
Jumping Pullups = 10

Comment #100 - Posted by: Rob M. at April 8, 2005 8:34 PM

"Warmed up" by sitting in a car for eight hours today. Woke up early (by my standards) for a late afternoon-night snow session at Squaw Valley. Took four hours to get there D/T traffic and weather. Arrived to find the lifts closed for the day D/T weather (good job spending three minutes to check the weather dumba$$!). Got a cup of coffee and drove home in the same conditions. This day will be forever remembered as the worst coffee run ever.

WOD Took about 15 mins. BTW=150. Rings. Dead when I started. Marginally better now, soon to be ruined by Resident Evil 4 and beers.
15(PR)/21
9/16
6/12
6/11
6/11

Bench press appears to be getting stronger. Pullups just killed me today.

-D.

Comment #101 - Posted by: Dan S. at April 8, 2005 9:28 PM

Bench press, 80 pounds (75% BW) 18,15,12,10,10
Pull-ups 16,14,12,10,10
2 min rests between supersets

Clean & Jerk 89x1,94x1,99x1,104x1,109x1,114x1,119x1,124x1

Rope skipping 3 x 3 min rounds w/ 1 min rests

Oblique Crunch on ball 3 x 15L+15R


Comment #102 - Posted by: LisaR at April 8, 2005 9:43 PM

It's funny how I do. I have a really good first set and then I die. My dad says that I do the same thing when I do submission wrestling. I come out blazing and then it's like someone throws a switch. I go from full speed to nothing. I don't have a tapering off of energy.

bw=222
bench=225
23/18
9/12
6/10
5/8
4/8

I was happy with my first set. The rest sucked.

Comment #103 - Posted by: shane_t at April 8, 2005 9:45 PM

I forgot to add that I rested about a minute to 1 1/2 minutes between sets.

Comment #104 - Posted by: shane_t at April 8, 2005 9:46 PM

BWT: 186

Read in 4 columns:
BP @ 190/DH pull-ups/kipping pull-ups/grip
9/15/15/wide pull
8/12/8/wide chin
7/10/15/narrow pull
6/8/12/narrow chin
4/8/12/wide pull

Completed 1 extra rep w/spot on each BP after the 1st. Grip strength was the limiting factor on pull-ups.

Wife:
75# = 60% BW
BP/Pull-ups (not assisted!)
5/2
6/3
5/2
5/3
6/2

Comment #105 - Posted by: Eric 2 at April 8, 2005 9:48 PM

Bw:165
18/26
10/16
9/14
8/12
9/10

Comment #106 - Posted by: Jeff at April 8, 2005 10:00 PM

warmed up w/ a mile jog then rounds of squats, pushups, situps, pullups, and stretching.

bwt: ~200
BP (195#): 10(PR, i think)/6/5/5/5
pullups: 17/15/10/12/8 (evens were w/ kip, odds w/o)

rested no more than 2min bw rounds. the weight felt so light on the first round...i was totally surprised.

Comment #107 - Posted by: ediddy at April 8, 2005 11:39 PM

Bench / Pulls
10 / 15
8 / 7
5 / 7
4 / 6
4 / 7

Numbers really sucked this time. First set was identical to the last Lynne, but I went downhill very quickly, especially on the pull-ups. For some reason, they've felt very weak lately. Hopefully I can figure out the cause of that and get it fixed.

Comment #108 - Posted by: David Knutzen at April 9, 2005 12:34 AM

BW=BP=165

B/P
11/9
7/6
8/8
8/8
6/6

Comment #109 - Posted by: JimJ at April 9, 2005 12:44 AM

B | P
5 | 20
4 | 20
5 | 15
4 | 15
3 | 9

Comment #110 - Posted by: Rajesh at April 9, 2005 1:21 AM

bw=70kg

bp=70kg

7/25
7/21
7/18
7/21
9/20

Boy am I glad that I lost all of the weight I had. This is one of those WODs that make it good to be thin.

Comment #111 - Posted by: Michael P at April 9, 2005 2:35 AM

DB preses/pup for 202lb bodyweight
90# by 15/17
11/14
9/8
7/9
6/10

I think i finally figured out the kip!

Comment #112 - Posted by: brad w at April 9, 2005 3:33 AM

Did pushups with 30kg added weight as sub for BW benchpress (BW = 70kg).

pushups/pullups:
21/21
23/21
21/21
21/21
25/21

Lynne is one of the hardest workouts for me. I nearly puked, and felt really bad for about half an hour later.

Comment #113 - Posted by: Christian Lemburg at April 9, 2005 7:33 AM

Very sad effort. My numbers were much worse than last "Lynne".

bw: 69kgs
bp done with 65kgs, kipping pull-ups

BP/PU
7/20
4/18
2/14
2/13
1/10

Comment #114 - Posted by: jorgen at April 9, 2005 10:21 AM

John, we worked out last night, I dropped about 10% from last time on both bench and pull-ups :(
bwt = 192lb, BP = 195lb
Bench: 10, 9, 8, 8, 10 (45 total)
Pull-up: 12, 10, 11, 11, 12 (56 total)

Chris
bwt = 130lb, BP = 75lb,
Bench: 7, 10, 10, 7, 8 (42 total)
Pull-up: 8, 10, 10, 70, 8 (34 total), first time all were done with bodyweight on pull-up bar!

Comment #115 - Posted by: John P at April 9, 2005 12:44 PM

Warm-up: OHS 95# 8 sets of doubles, 30 sec. rest.

Man, I hate the bench press.

9/21
4/21
3/12
3/13
3/12

Comment #116 - Posted by: Ryan Atkins at April 9, 2005 12:51 PM

Typo: 1st round of pull-ups was 26, not 21.
Took 2 minutes rest between sets.

Comment #117 - Posted by: Ryan Atkins at April 9, 2005 12:51 PM

Just back from vacation with one week off

BW 195

BP 8,6,5,5,5
PU 21, 19, 17, 15, 16 dead hang- I don't have the kip down yet

Comment #118 - Posted by: Paul Si at April 9, 2005 1:26 PM

BW: ~132; BP's @ 135

10 | 10
9 | 9
9 | 8
8 | 9
9 | 9

My endurance must be getting better!

Comment #119 - Posted by: Ian M at April 9, 2005 3:05 PM

BW/BP/185#

BP PU
10 8
9 6
8 5
7 5
6 5

40 29

Last date with Lynne was on 12/21. Went BP - 26 and PU's - 19.

Tim

Comment #120 - Posted by: T Sprague at April 9, 2005 3:52 PM

BW: 187.
BP 185# / PUs
4 / 10
3 / 5
3 / 6
3 / 4
3 / 5

2 minutes rest between rounds.

Comment #121 - Posted by: Stanton at April 9, 2005 4:39 PM

BW 175
12 20
10 16
10 15
8 13
8 13
total 125

Comment #122 - Posted by: Lino at April 9, 2005 5:49 PM

Bwt 112; bench 115
BP/PU
18/22
14/21
12/21
12/20
10/18

Comment #123 - Posted by: Lynne Pitts at April 9, 2005 6:25 PM

bench 135/12 12 pullups
155/8 10
185/6 8
185/4 7
205/2 6

current bodyweight 220, think right shoulder has been injured, gonna try to give it rest. need to focus on front calves to prevent shin splints.

Comment #124 - Posted by: Isaac at April 9, 2005 7:36 PM

Did this after midnite shift @0730 this AM:
BW=212, BP=210
BP= 7, 6, 6, 5, 4
PU= 26(PR), 16, 16, 15, 13

Comment #125 - Posted by: jimc at April 9, 2005 8:21 PM

PS - rested 90-120 seconds

Comment #126 - Posted by: jimc at April 9, 2005 8:23 PM

Push-ups done with a 16 Kg sandbag on my bag

27/10
24/10
18/10
15/10
15/10

My girlfriend Karen joined me - since she's new to CF I took it easy on her and just got her to do 10 knee push-ups and 10 ring rows per round. Soon the intensity will be upped a notch or two....! ;-)

Comment #127 - Posted by: Gally at April 10, 2005 8:20 AM

Sorry, I should have said "weighted push-ups subbed for BP..."

Comment #128 - Posted by: Gally at April 10, 2005 8:21 AM

bw=180
bp=175
15/14
12/12
8/10
8/10
8/12

Comment #129 - Posted by: dbahr at April 10, 2005 10:19 AM

BW=175

Did not rest between - opps...

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

Comment #130 - Posted by: MRM at April 10, 2005 6:04 PM

Bodyweight 94kg
all pullups wide thumbless with small kip
1) 80kg x 5, PU x 7
2) 80kg x 5, PU x 7
3) 80kg x 4, PU x 6
4) 80kg x 5, PU x 5
5) 80kg x 5, PU x 5

Comment #131 - Posted by: Paul MacManus at April 10, 2005 6:14 PM

incomplete-
2 rds of 4 x 65 lbs BP/3 chinups + 4 assisted chins

Then the sky fell!(reality-interrupted-never made it back to the gym)

Comment #132 - Posted by: Sonia N. at April 10, 2005 8:17 PM

incomplete-
2 rds of 4 x 65 lbs BP/3 chinups + 4 assisted chins

Then the sky fell!(reality-interrupted-never made it back to the gym)

Comment #133 - Posted by: Sonia N. at April 10, 2005 8:17 PM

185 bp & pu x 5 (bwt 220)
6/12
8/11 (here is where I found a spotter)
5/10
4/8
3/6
Overall I felt good, need a spotter to do bwt bp

Comment #134 - Posted by: Max P at April 11, 2005 8:25 AM

BW=180, BP=175
1- 7/15
2- 7/12
3- 5/10
4- 5/9
5- 4/8

Comment #135 - Posted by: TedK at April 11, 2005 12:10 PM

BW 291 (yay!)

BP 175/ Pullup w/180 assist

11/11
6/7
7/7
7/7
5/8

Comment #136 - Posted by: sleepyblackdog at April 11, 2005 2:30 PM

bw: 165#
bp: 170#, deadhang pullups unnassisted

rd 1: 7/11
rd 2: 4/8
rd 3: 4/8
rd 4: 5/6
rd 5: 4/5

cripes bp always makes me look like a wuss.

Comment #137 - Posted by: Chris at April 11, 2005 3:39 PM

1: 7/14
2: 5/8
3: 4/7
4: 4/7
5: 4/6

PR for bench, 7 reps up from 7 and consistently better throughout.

Pullups, same max, but fewer reps in following rounds than previous "Lynne". All pullups, slow, controlled on rings - think I might do "Lynne" with kipped bar pullups next time.

Comment #138 - Posted by: Pat at April 11, 2005 11:33 PM

No kipping on the pulls.
BW 190/ BP 190
20/15
10/9
4/5
5/4
5/4

Comment #139 - Posted by: jared at April 12, 2005 5:07 AM

BW=160
14/20
1-/15
5/15
4/13
4/12

Comment #140 - Posted by: NANCE at April 12, 2005 5:07 AM

BW= 158#, benched 160#
bp/pu
12/16
9/10
6/9
5/7
5/6
Didn't get to rest in between sets for as long as I wanted, I was getting sweated by some steroidmonkeys that wanted to use the bench. :)

Comment #141 - Posted by: Justin R. at April 12, 2005 7:12 AM

BW= 186

BP / PU
20 25
11 17
6 13
3 12
5 11

Comment #142 - Posted by: jaypee at April 12, 2005 2:24 PM

Body weight 270lbs
BP/PU
10/5
10/5
8/5
8/4
9/2

Completely miserable pullups. What a sack of goo...

Comment #143 - Posted by: Big OX at April 12, 2005 9:22 PM

Max weight was 168lb, all I had.

BP 3,3,3,2,2
PU 7,7,9,6,6

Comment #144 - Posted by: Alasdair Kirby at April 13, 2005 2:41 AM

Posting several days late - lost my numbers i wrote down:

BP: 7/4/4/3/3
PU: 10/6/5/5/5 (full extension from a dead hang)

Comment #145 - Posted by: robp at April 13, 2005 5:52 AM

bwt = 176
bp 15 15 10 11 7 = 58
pu 14 12 10 8 8 = 52

Comment #146 - Posted by: scott h. at April 13, 2005 11:12 AM

bw ~115 lb / bp 85

bp 6/5/6/6/5
pu 6/4/7*/4/3
pu unassisted, but the first 1 in each of sets 3,4, & 5 had a slight jump; *=narrow, parallel grip; tried it because the using wide grip set-up was irritating shoulders (rotator cuff issues...)

Comment #147 - Posted by: Cathy C at April 13, 2005 10:39 PM

7 sets 5 rep deadlift
working on form
135/155/155/175/175/185/205

Comment #148 - Posted by: Tom Schneitter at April 14, 2005 1:20 AM
Post a comment






Remember personal info?