Meeow.

-D.

Nice work Matt G!

Is there a common name for the rolls pictured? Having flashbacks of high school football practice(done in the muddiest part of the field), but I can't remember what we called them.

We called them 3-man Log Rolls. Seems like we did them in the mud too. Hmm.

Bwt 73kg

Floor press, 72.5kg: 7, 5, 4, 4, 4
Pull ups: 31, 18, 19, 18, 19

Im at a softball tournament today so goin to have to do this tomorrow. Won our first game, lost our second and got 2 more to go

Great, leave my favorite benchmark for one of the days I don't have a gym. Bah, saving this one for Tuesday, at which point I'll probably have to triple up with this stupid long weekend. Someone tell my gym that memorial day isn't just about barbeque!

Great video Matt, how hard was it to learn a pullup with that "bar false grip"? Looks challenging, and I might just have to try it out today.

Brendan, it wasn't too hard. Actually, I got the MU on rings first (w/false grip) then I switched gyms and didn't have suitable rings anymore (clearance issues at home). So I learned the straight-bar MU w/a regular pullup grip...then finally got the false grip on the straight bar.

great video--looking forward to trying that out! i recently moved and in the process aquired 3 sets of rings on a fitness trail in the new development. of course they are all mounted too close to the bar for me to end in the support position of the MU without hitting my head. *sigh* the crosses we must bear...:-) happily there are bars within reach!!!
incidentally--did Lynne last week with a friend who wanted to work chest and bi's. he was smoked when it was over!

cant pullup Matts muscleup...someone describe it to me...!

Matt -- way to go! Videos always help ingrain the 'right' movements into our heads.

bwt 185
bp x 30,29,22,20,18 (185)
pullups x 25,20,20,15,12

Rested about one min btwn each movement. Had a "bodybuilder pump" after the workout. I may not be able to run 400s very well (yet), but I spent 25 years with a heavy emphasis on benching. I am becoming much more balanced in the short time I have been crossfitting, but it is fun to do something you feel strong at.

I subed ring dips for BPs & did finger board PUs
Dips PUs
17 32
10 21
10 15
8 10
8 10
10:56 mins

Very impressive bar false grip there. I've been trying to do one with a standard grip, with no luck. I'll have to work on the false grip.

Great work, Matt. That's an awesome false grip.

BWT: 132

BP@135: 18, 14, 11, 8, 7
PU: 22, 18, 15, 16, 12

Wow. That was, undoubtedly, my best BW BP performance ever. Hooray for CrossFit actually working!

craigv - outstanding!!

bwt = 183
bp(185)/pu's
5/17 (PR for both!)
4/15
4/15
3/8
2/8

Nice video Matt! I find I can do bar MUs much more easily using a regular grip; I can't seem to be able to pull up and away from the bar using the false grip.

Joint mobility

105# OH squats, rep count dictated by what my shoulder would allow. Goal was 20 total reps. 40 second rest between efforts: 4/2/4/1/4/3/3

Lynne - 120# bench, USMC fat bar dead hang no kip pullups:
BP - 18/14/10/13/11 = 66
PU - 24/15/15/14/12 = 80
Bodyweight 117. I tried placing my hands closer together on the bar the third set of benches to take the pressure off my shoulder - obviously it didn't work too well.

1 minute of 36# kb snatches, 16/16. Form stays tight with right hand, started falling apart at rep 9 with the left.

Shoulder and elbow joint mobility

4x10 5# cb mills
4x10 10# cb mills - had a few reps where breathing and form seemed to really work together; those mills were amazingly fluid and effortless. None of the old grunt, throw and hope for the best routine. Now that's what I want to achieve!

After a week off (HHT)
WOD
75KG BP
BP - 15/11/10/10/9 = 55
PU - 15/11/10/9/8 = 53
Gina 45 KG
BP - 6/6/4/3/3 = 22
PU - 11/6/6/6/3 = 32

BWT 220
BP (220) 10,10,10,10,9
PU 15,15,15,15,14

Drove back to in-laws house and did:

TGU 5L and 5R
3 rds x 10 pushpress w/ 2 (1.5 pood)
20 x 1 arms swings (L & R)
40 DARC Swings (I think these were DARC swings from the descriptions)

Great Workout.

Waiting to see when I get my bodyweight bench to about 20 reps for first round. Pull-ups, I am getting there. When I am rested and go formax I can get about 25.

RLTW

By the way:
Good Job Matt G.

cf wu x3

wod =bwt=170
bp=155 5-4-4-4-4
ring pullups 11-9-8-7-7

BW = 171

BP(175) = 24(PR!)/10/8/5/5
PU = 30(PR!)/15/14/15/15

I always fry myself on the first set as evidenced by the reps on following sets. Great workout none the less. I am blitzed.

I agree with Craig V. "bodybuilder pump" was noticeable after this. Still new to this and never lifted my own bodyweight in either BP or Pullups. Nevertheless got to start somewhere.
BW = 180 lbs
BP all at 75% BW = 18,10,6,6,4
Pullups (assisted) = 10,7,7,6,8
Minute between rounds.

Brought the girlfriend too. She loved it...wants to be posted so:

BW = 137
BP all at 50% = 11,11,9,4,4
pullups (assisted) = 11,11,8,7,4

Got locked out of my gym today (something about liability w/o an athletic trainer there) so I had to drop the BPs. Subbed max pushups for BP.

Pullups = 27,20,20,17,18
Pushups = 115,85,70,67,53

Felt the pain on the last pushup set. Thought my pullups should have dropped off more, but I was pleasantly surprised,

Forgot to add:

BW = 145

Not that it matters, since I didn't do the BP.

My first WOD!

BW BP (196#): 3 2 2 1 1
Pullups : 5 4 3 3 3

I was cautious w/o a spotter, alone, and having not BP'd in something like 2 years...

I'm not familiar, or comfortable, enough with weights yet to do many bw presses, so here's a scaled down version:

maxed out (with spotter) @185
X6 sets of ten with 135lbs (body weight 155)
X4 sets of five, starting at 125 and taking off ten pounds every set
alternating pullups/chinups between every two sets: 13/10/10/9/forgot the rest
X85 situps, crunches, flutter kicks
X20 leg raises, X 10 knees-elbows combined w/pullup

Thanks again for the training...

Bo

Just left a workout at Rainier Crossfit so I'll have to save this one for Monday.

Nice work on the MU Matt G, way to set the standard for the rest of us.

The "Matt G." in the video is clearly an imposter--he's not wearing a twenty pound vest.

j/k, and great video

Bench press at 95#, bw=126.
BP: 8-8-7-7-6
PUs: 8-7-7-6-5

Also did yesterday's WOD with this one:
OHS 45-50-55-60-60 (60 is PR and has kept me smiling all day)
FS 65-70-75-80-85
BS 85-90-95-100-105

I could have gone heavier with the FS and BS but I have never tried to find my max weight for these moves - and I was pressed for time. Managed to get in 75 hollow rocks after WODs.

bw = 176 BP 175 3,2,2,2,1 DHPU 12,6,6,5,5

Body weight 192

BP @ 195 8, 6, 6, 5, 5
PU 27- new pr, 24, 20, 20, 18

Then practiced double unders- up to 6 in a row.

Hey all...thanks for the kind compliments re: the muscleup video. I'm working on one with the vest Neill, I'll get it on video once I've got it.

WOD-
BW 168lb., went with 170lb. BP
BP: 20-18-15-14-13
PU: 23-20-20-19-18 (no kip)
No rest between BP and PU, 1 minute between rounds. Total time was 15:43.21

WOD was #3...started the day with calisthenics wearing the 20lb. vest (200 pushups, 100 pullups, ~300 abs). 2 mile swim mid-morning.

Some really impressive numbers posted today. Nice work everyone.

*** I just wanted to take a second and thank all of our military members and their families as we approach Memorial Day. Your sacrifices are appreciated and will not be forgotten. ***

1st round at 145#, 2-5 135#; BWT = 155.
10, 13; 11, 10; 8, 8; 7, 7; 7,8.

Used rings for pullups; made shoulders feel better with more range of motion but a bit hard to kip with. Reminded me of floating nature of my Speedplay pedals on the road bike.

.......as a lifelong proponent of the Crossfit style of conditioning I thank Crossfit and all those involved for their time and efforts in reaching out......

...my visit

Dips: 40-40-35-35-35
PU: 40-25-25-20-20
Time:16:45.32

Sandy: BP with 165 lbs: 10/10/8/7/7
Pull ups: 20/20/13/15/14

Darlene: BP with 115 lbs: 10/10/10/9/8
Pull ups: 10/10/9/9/9

Both much improved over the last one.

200pds
did incline bench because flat bench aggravates a shoulder injury
press: 15 15 14 12 11
pull: 12 12 12 13 12

Man... I feel weak after this.

BP (1st-155, 2 to 5- 135) 5, 5, 5, 4, 4
Pullups 9, 5, 5, 4, 4

I hate pullups.

BP(200#): 11/8/7/6/6
Pullups: 20/20/14/15/12...odds w/o kip, evens w/

better than last time and i think i mightve benched once between then and now. i also noticed the bodybuilder pump.

Did yesterday's WOD doubled with today. It consisted of just practicing form on the OH which I sorely need to work on. Tried them standing facing the wall, toes touching wall, no bar just hands raised. Painfully displayed my quad dominance with total lack of posterior chain development. Did some front squats with the bar just trying to develop flexibility in getting my elbows up, a challenge in itself for me. I can get below parallel now with weight in the heels.

Today's WOD - subbed dips since I don't have a bench. 2 min. rest between rounds.
BTW: 165 lbs.

Dips - 15(new PR!)/10/10/7/8
Pullups(strict) - 8/5/4/4/4

Matt G., awesome muscle-up bro'!

BW:179

BP: 175lbs X1 (PR), 165X2,X2,X2,X2
PU: 17,17,17,17,11

Happy with the effort, not with the results

Mike Donnelly

No time to do lynne
squats
10 sets of 3, 360lbs

Steveo

Bwt 185

BP: 9,9,7,7,7
PU: 17, 11, 9, 8, 8

BP / PU -BWT 185
1. 15/22
2. 15/16
3. 9/17
4. 10/15
5. 10/13
Waited one minute between sets of BP/PU. Had to use a Smith machine for bench.

bw=220
bp=225

23/30
10/15
8/15
5/10
5/10

A little better overall than from last time.

Awesome, muscle up, Matt!!!!!

L.

H-
Harley trip

S-
BW Bench - Pull ups
10 -- 22/16 out
10 -- 18/14 out
8 -- 17/12 out
8 -- 15 weight assisted to work on form
8 -- 15 weight assisted

S-
oh yeah body weight 200 lbs

bwt: 175
bp: 13,10,7,6,6
pu: 20,15,12,10,9

Thanks for the great WOD's!!
Josh Everett is the MAN

I warmed up with samsons and OHS w/ pipe, then moved into the WOD:

bw = 145lbs
Bench: 10, 8, 7, 7, 6
Pullups: 21, 19, 16, 17, 13

way bigger than I've gone on this one before.

bw 165 lbs.

bench 15,7,5,4,4
Pullups 20,7,5,4,5

I´m pathetic!

BW=165
BW Bench: 15,10,8,7,6
Pullups: 13,10,8,7,6

BW - 185
BP - 8,7,7,5,5
PU - 15,10,8,7,7

I've always been a weak bencher and now I'm even more so since I don't do it very often. Oh well...my pullups are improving greatly and I can finally do more pullups than bench presses.

BW 220

BP 225 @ 3-2-2-2-1
Pullups @ 8-7-6-5-5

finished up with front squats 3 sets 135@3 then two sets staggered back squats 135@4.

No gym so did pushups.
Boy do I need some work.
Max Pushup/Max Pullup
32/3
16/2
10/1
6/1
5/1

I should add that after 2 weeks of xfit I've gone from 1 max pullup to 3 and 20 max pushups to 32. Interim goal is 10/50.

Rower: Time 15.48min Cal:300
Stairmaster Time 30min Cal:460

bp / pu
13 / 15
11 / 13
9 / 12
8 / 11
7 / 10
-------
48 / 61

not my best performance but it will do

bwt 171
bp 170-14-9-8-6-and 10 w/135 as my spot left and
170 was feeling heavy
pu-17(pr)-13-10-7-8 w/kip
12 weeks is up for me so i am taking a week off

matt g.-that was awesome, i have never even seen
or known what a false grip was. very impressive!

by the way, christian h., keep up the good work
you will get that 10/50 before you know it

Used 1 minutes between rounds, no breaks between exercises. Happy with the first round, but things fizzled after that:

BP/PU
10/28
4/16
3/11
2/11
2/11

Cool clip, Matt!

BWT:182.5
BP(185)-26,16,13,11,8
PU-37,33,27,25,17
-Utah

BWT:255
BP-10,7,7,6,5
PU-23,18,16,13,9
-House

6/10
8/10
10/12
10/12
10/13

bodyweight: 183.5
BP weight: 185

When I first did this workout, my goal was five rounds of 6/6. Now I'm shooting for five rounds of 10/12. While not impressive by CrossFit standards, I'm happy with the progress.

A week off in Portugal, o came back to this one.
BP 4,3,3,4,3 =17 (3 more than last time)
PU 10,8,8,8,7 = 41 (6 more than last time)

BP was 168lb as that's the most I have.

Felt okay about performance as I have slobbed out for the week, except a couple of 50m swims with a 4stone kid on the back and some tabata interval work with BW exercises one night.

Finished off with bagwork 2min rounds 30 sec rest:
left entry
right entry
both sides weighted hands
both sides empty hand
then 400m runs on treadmill, 5 rounds with 1 min rest (filled with situps):
1:34 1:34 1:37 1:35 1:37

bw 168, bp=170
bp/pu
13/12
10/10
8/9
7/8
4/6

wife did:
65#bench and incline pullup from lying position type thingys(?)
10/20
12/16
15/17
14/17
20/20

Tried something new with Linda today.

BTW=150. Today's Linda weight= 175.

Used a 25# plate in a backpack for the pullups (rings).

5/10
4/11
4/11
4/11
4/10

No idea what was going on there. Interesting though.

Finished with jumprope, double-unders and weighted muscle-ups. Worked, via singles, to a one-rep max of 20lbs in the backpack.

-D.

bw 175
bp 175 6, 6, 6, 5, 5=28--didn't choke myself this time
pu 12, 10, 8, 7, 8=45

compares to 3 @ 175 last time--did choke myself and dropped to 155--8, 5, 6, 5 and pullups 10, 9, 6, 7, 8=40

15 min elliptical warm up 13/13

did this a day late (modified as well).

Still can't do a BW bench (at 195lbs) so I kicked the weight down to 155 (my last one rep max was 165). Pull ups were on the rings.

9/16
8/12
7/9
6/9
5/7
7/7

total time was about 12 minutes.

Had to do this in a rush... my in-laws came for the weekend. I took no rest between sets.

BWT: 225

Bench
12,8,7,5,5
Pull-ups
12,8,7,6,6

Not bad considering it took less then 9 minutes to complete.

6/6 - 4/5 - 4/4 - 4/4 - 4/4 @ BWT 200

Ahmik and I didn't have computer access for this workout so we decided to do bottom-to-bottom tabata squats followed by a 1 mile run . . . 11:29. Thanks Ahmik.

BP 165 PU
1) 12 19
2) 10 17
3) 8 15
4) 8 14
5) 7 15

BP 45 + PU 80 = 125

about 12 reps off last time. wow. something's not right with me.

BW-185lbs
B/PU
25/15
20/12
15/11
12/10
10/11

Flu-like symptoms, Strength waned fast...

bwt 112-benched 115; heart wasn't in it tonight.
9 reps off last time's bench.

B/PU
13/22
12/20
12/20
12/19
12/21
-----
61/102

Warmed up with some 10# clubs, 36# kb snatches 3x5/5 no breaks.

Dan S. - "Linda" is "3 bars of death..." what WOD did you do????

Monday, May 30, 9pm

bwt=105-107?

Five rounds for max reps of:
Bench press, 85 pounds 12,10,10,8,8
Pull-ups 17,15,13,13,11

Oops.

Lynne, that same thing has got me in trouble with women more times than you can imagine.

-D.

Dan,
Oh, I can imagine! LOL.

wgts in lbs.
BWt = 152
BP/pullups (kipped)

155 x4 / 22 (new PR)
155 x3 / 17
145 x4 / 12
145 x4 / 11
135 x5 / 11

1 rep weaker in bench from last, which fits with having avoided dips b/c of some sort of chronic, slight strain in a pec; not much change overall so no progress

finished with run 1 mi, treadmill, 0.5 incline, 9 mph

BW: 180
BP @ 185lbs: 6-7-6-5-5
PU's: 16-14-13-12-11

Bwt: 165#
BP @ 165#: 7/3/3/3/2
Pullups: 17/13/13/12/10

Smaller numbers on my benchpress, but I did tabata something else this morning, and moved from 155# to bwt for this exercise.

Done today, 2.5hrs after Tabata Something Else...

"Lynne"
Five rounds for max reps of:
Body weight bench press (190# bench, bwt=186#)
Pull-ups
[<10sec b/w bench and pull-ups; 1-1:30 b/w rds]
3/17
3/13
3/11
3/10
3/11
TOTALS=15/62 (previous was 16/59 on 4/8/05)

Bdywt=165
10/28
10/20
7/12
Had to drop weight due to shoulder becoming unstable.
10/14
9/10

Late Post:
BP: 14/12/5/6/8
PU: 25/9/16/15/17
Weak on bp

BP 6/3/3/4/3 65kg @ 64kg BW
PU 16/11/8/7/6 on rings

bp: 7,5,3,2,3
pu: 14,10,6,5,5

BP:3,2,2,1
PU:5,5,5,2