A happy and safe Australia Day to all Australian CF-ers out there, wherever you may be!

Sweet!!!! This looks like fun :D

By the way, if I cannot do many pull-ups, can i do as much as i can, then start adding support...until i completely max out?

Is rest permitted in between reps? and how can we max out doing pull-ups? I have a phobia using the cable machines.

Frank, I'd do the sets of pullups unassisted until you can't do more than 2, then start doing them assisted as needed.

Sets or rounds? If by my 5th round I can't do 2 i use assistance?

I'm a little confused by "rounds". Are they "sets"? Get on the bar and begin, once i can't keep pulling let go and i'm done? OR do i let go, rest and start again still in the same round until I cannot do any more then move to bench?

So I do the reps till failure?? And whats the rest period?

Frank, I think it's saying get on the bench and do as many BP's as you can without stopping. When you can do no more, stop and go and do as many pull-ups as you can without a break. When you can do no more and you let go of the bar, that's one round, and it's back to BP's.

Good question as to whether you rest in between rounds for more than the time it takes to move between the 2 exercises. Don't know what the official view is - I think (for safety if nothing else on the BP's) I'd take a short time (a minute maybe?) to stop panting and let my head clear a little.

No rest between rounds?

id say most rest somewhere between 1 and 3 minutes between rounds. what you want is enough rest to recover but you dont want to be there all day. treat it like a Max Effort day. oh, and each set should be for 'max reps', i.e., to failure.

Some clarification, since I've seen this explained before:

#1 Coming off the pullup bar or racking the barbell constitutes the end of a set.

#2 This is *not* a timed WOD, so much like a 3-2-2-2-1-1-1-1-1 protocol, you rest between sets as much as is needed.

#3 Although the goal is max reps, hitting absolute muscle failure on the first round will surely put you in the hurt locker, along with your score.

2 quick questions

one, i cant do more than 7 pullups, should i do my max and then do an eloted more or should i just do my max?

two, i cant do my own body weight on bench what weight should i do?

That pull-up bar is a work of art.

Aren't we hammering the shoulders a bit too much? This is my fourth week with WOD and I love it! But, I've always thought that hitting the same muscle group hard on consecutive days wasn't recommended. Thoughts anyone?

bw 190

1. BP 255 x 10 Pu 25
2. BP 255 X 9 PU 20
3. BP 235 X 12 PU 20
4. BP 205 X 17 PU 20
5. BP 205 X 15 PU 19

Started a little heavy trying to keep up with a big guy here at work. Forgot to warm up.

this is my third wod, this crossfit is awesome and fun. The tabata something else was tough.
Managed to crank out a 376. sit ups were tough.
I am a former high school gymnast, 30 yrs ago, and a ringman to boot. My thanks to all you cross fit founders over there! God bless you!

oops, that last comment should have been on Wedenesdays page. Lynne today, later!

Kerry- Do as many pull-ups as you can. Then when you come back for the next rd, you do the all you can do again. As for your bench, go w/a % of yours. Post what it is w/your score. That way you can tell how much you've improved the next time she comes up and you don't use as much. Make sense?

Mike Scott- No, and get some ice for your shoulders. I did when starting.

Ediddy- Don't know if you got my reply on your last post earlier. But yes, and he's a great guy.

john B

cheers mate, its been a good Australia day.

Warm-up minus the upper body work.

Body weight bench press: 13,10,8,8,7 = 46
Pullups: 8,7,6,6,5 = 32

Mike: if fitness is defined by functionality, how can you be fit if you can't use the same muscles on consecutive days? I'd say that's quite an important function, and I imagine most athletes, soldiers, and longshoremen would agree with me.

You guys love your pull-ups. This is the third WOD involving pull-ups in the past five days. Is this just coincidence or is it a more versatile exercise than I give it credit for?

Sorry, just realized someone already commented on the pull-up work. Should've read all the comments.

bw 195

1. BP 205 - 17 PU - 27
2. BP 205 - 14 PU - 21
3. BP 205 - 12 PU - 17
4. BP 205 - 10 PU - 13
5. BP 205 - 10 PU - 13

"is it a more versatile exercise than I give it credit for?"

Bingo ;)

From the Crossfit Journal, Issue #8:

"How significant is the pull-up? In our view the pull-up is:
-At least as important as any other upper body exercise
-An essential part of athletic training
-Perfectly functional
-A gateway exercise to highly developmental gymnastic movements
-Singularly unique and valuable, and so has no replacement ("lat pull-down" is a weak substitute)"

158 lbs bwt
BP - 16,12,11,10,8 - 57
chins - 25,22,21,18,17 - 103

I'll add to the multiple comments on how to manage this (challenging) WOD.

Rest: You rest as much as you like between rounds, but the goal should be to rest only enough to "recover" without actually "cooling down". For me, that's about 1 - 3 minutes in the early going, 3 - 5 at the end. YMMV.

Reps: This one is a little trickier. It's taken me 3 years to get to the point where I can do this WOD for a modest number of reps at the prescribed weight (I'll be happy today if I get 10 of each exercise). If you know going in that you truly aren't going to get more than a few reps as specified, I'd say use assistance after that point (or maybe even from the start) to max out.

The hard part is carefully calibrating the resistance. I like the idea of going in (at the very start) with a clearly specified adjustment: use 80% (or 60%, or whatever you can do) of your BW on the BP. Max out. Record the reps *and* the percentage you used. Next time, increase the % a bit.

For pullups, assistance is sometimes harder to calibrate, but try to use something that lets you get at least into the 6 - 10 rep range. (If you use assistance, and then get 30 reps / round, you used too much.)

If you have access to a Graviton machine, this is the time to use it (because you can control exactly how much assistance you are getting). If you're using elastic bands, or body rows, or other methods to assist, try to be precise about it. Note what size band you are using, and how you tied it off. Note where you placed your feet if you're using body rows. Max out, and try to (carefully) reduce the assistance next time.

This may be the one WOD where "jumping pullups" isn't as useful as an assistance method, since it's almost impossible to calibrate how much help you are delivering (although I would still use them if that's the only option).

BP85 x 13, PU 9 (50#asst.)
BP95 x 6 , PU 7
BP95 5 , PU 6
BP95 6 , PU 7
BP95 6 , PU 6

Should I have gone lighter on weigths to do more reps?

Still not clear on the ultimate goal: should it be max reps to failure every set, final score be damned? Or, save a little each time to shoot for maximum TOTAL reps/score?

I did Ring Dips instead of BWT BPs
Dips 20 20 15 14 12
PUs 40 25 20 15 15

BW 180

BP at 3/4 BW (135 lbs)

1) BP x 10, PU x 15
2) BP 12, PU 17
2)BP 10, PU 20
4) BP 10, PU 20
5) BP 10, PU 20

This is my first time doing the WOD on the actual day assigned (previously, I had done some of the WOD...but not on the actual day assigned).

Wow, that was disappointing work.

BW: 145

BP PU
18 26
9 17
4 12
4 9
4 9

BW-215

BP PU
215-5 12
215-5 12
205-6 10
205-5 8
195-6 8
humbling......

BW = 198

1. BP 210 x 3 - 16 PU
2. BP 210 x 3 - 17 PU
3. BP 210 x 4 - 18 PU
4. BP 210 x 4 - 18 PU
5. BP 210 x 3 - 20 PU

I love you, Lynne.

Mike Scott: I don't think it is too much. Your body will do what you train it to do. Rest is on your own so you have to pick and choose your battles, so to speak. If you think that your shoulders are too sore, take a break and get back at it when you can. Get in line with your body and it will tell you what is muscle soreness and what is damage.

I wish I had read today's WOD prior to doing yesterday's this morning. I subbed body weight bench press for pushups. Oh well. This afternoon will smoke the chest. I can't pass up a chance to bench. I guess it is a holdover from my days of simple movements.

I think I had a Ex-GF named Lynne, and she also yelled at me "You really suck at pullups and bench press". How Ironic today will be.

This is going to be my fourth CF workout this week or ever for that matter. Dan M, I really like the way you justified this torture! Cudos from a former muscle head turned crossfitter. My score still arent too bad, yesterday i got a 427. I am becoming a personal trainer and was wondering when the next CF cert. seminar is?
"Just Keep Livin"

BW 180 - Used 135lbs

BP 17/14/13/13/12
Pullups 16Strict/18Kipping/12Strict/15Kipping/8Strict

I'm pretty pleased with that.
Off for a 4km run with full pack ~ 45lbs later.

I did something like this Monday.

10,9,8,7,6,5,4,3,2,1

of

Kipping pull ups

followed by

One arm bench press with a 100lb dumbbell (one arm at a time)

completed in 26.17

Davidj

Thanks for that little synopsis. Really helps us newbies get better atuned to these workouts. Ive been slowly but surely getting more into the crossfit mindset and "unlearning" alot of my bad habits. These explanations really help. Hopefully will post later my results.

Very limited equipment availability this am. Opted for scaled down "Franzilla", as I missed it Sun. All runs on TM, all Thrusters w/ 45 lb. plate (and broken), all Pull Ups assisted. Finished in 35:06. I have been CF-ing for about 6 weeks, and am very pleased. Looking forward to being on the "as rx'd" level. Thank you all.

Get Some, Go Again!

Last Lynne: July 10, 2005

1)BP 7 x 100kg || PU 7 (-15kg grav)
2)BP 6 x 100kg || PU 7 (-15kg grav)
3)BP 5 x 100kg || PU 7 (-15kg grav)
4)BP 5 x 100kg || PU 7 (-15kg grav)
5)BP 5 x 100kg || PU 4 (-10kg grav)

This Lynne: Feb 26, 2006

1)BP 10 x 97.95 || PU 15
2)BP 4 x 97.95 || PU 10
3)BP 4 x 97.95 || PU 10
4)BP 4 x 97.95 || PU 10
5)BP 3 x 97.95 || PU 10

I think TSE had something to do with the poor showing at the bench but am very pleased at the progress in the PUs

BW 165
165# bp pu kipped
15/21
11/15
10/15
8/13
7/14
Then did the 10K 49:20. Finally caught up.

BW = 157

BP weight = 155

Round BP.......PU
1..........7.......12 (grip failure)
2..........9.......15 (chalked up)
3..........9.......16
4..........7.......17 (new PR? (not sure))
5..........9.......16
Total....41......76.....117

Good outing for me; reps on BP aren't what I hoped for, but I haven't been doing Lynne at full BW, either, so this is pretty good (for me).

BWT: 195

Bench was with 2x90# dbs

........This Lynne............Last Lynne
........BP......PU..............BP......PU
........10......30.............12(80).30
........7.......30...............8(90)..25
........7.......23 (gloves)..7(")....25
........7.......22 (")..........7(")....22
........5.......27...............7(")....22
TOT:.36......132.............41......124

Body weight 85kg
Bench Press 85kg

Bench Press/ Pull-ups
Round 1: 16/15
Round 2: 13/11
Round 3: 10/10
Round 4: 9/8
Round 5: 9/8
Total: 57/ 52 compared to 47/ 40 last time

Happy with this. Pull-ups were head above bar and pretty much full extension at the bottom. Can't explain the pick up in bench other than maybe recent practice with ring dips. As an aside three weeks of 3-4 WODs a week has almost completely removed the 10 pound spare tire I got for christmas ... Nice!!

cheers, kempie

ps was going to catch up with TSE today but my legs are still thrashed from Franzilla three days ago!! Will try and catch it over the weekend as a no gear wod.

BW = 166

Substituted 80lb db's for bench

DB.........8,8,7,6,6
Pull ups...15,15,14,12,15

1 mi run, CFwu then:

Steve
BW 200
BP 10 pull ups 15
BP 10 pull ups 15
BP 10 pull ups 15
BP 8 pull ups 15
BP 7 pull ups 10
Total 115

Shaniqua
Oly bar reps and Gravitron P/U's w/120#
BP 35 PU 31
BP 21 PU 12
BP 27 PU 16
BP 23 PU 16
BP 25 PU 14 = 220

Quick and naive question. When calculating BP weight does one include the 45# bar or merely the plates? Thanks!

Just found this site. Looks great. Tried my first one today.

I'm 176# and wonder if I should lower my weights until I get the reps up. My gym has a gravitron.

dumbell press
150#: 6, 6, 130# 7, 6, 5
Pullups
5, 5, 3, 3, 3

First WOD for me ever:

BWT=185
BP =185
PU on 2" diamater bar

RD---BP---PU
1---15---13
2---9---6
3---6---5
4---5---4
5---5---4

Not as good as I was expecting but a start.

BW 241

Bench press on Smith machine, pullups on Gravitron assisted to net weights listed below. Pullups non-kipping.

RD---BP---PU
1---200lb/2 rp--201lb/6rp
2---190lb/2rp--201lb/5rp
3---180lb/5rp---201lb/5rp
4---180lb/4rp--191lb/5rp
5---175lb/6rp--191lb/5rp

Not terribly happy with the benchpresses, but I am happy with the pullups. Normally I'm assisted to a net weight of ~180 lbs, but today I did acceptable reps with more weight with better form.

Sharon S-M, definitely count the weight of the bar. If it's 45, some or less.

My round with Lynne BW-192, BP-155 or 80%
BP=8,7,7,6,6 Pullups=17,15,16,16,17

Thank you JD Stephenson (post #53)

BW 130 lbs

BP 65# (50%BW) 8---8---7---7---7
PU (w/40# weight assist) 5---6---5---6---5

Xfit w/u minus upper body work.
BW 187, BP 185. Haven't mastered kipping yet, pullups unassisted, :. numbers low. I'll laugh at this post next year. 3min. rest between rounds.
BP PU
1. 15 8
2. 12 8
3. 14 8
4. 10 8
5. 10 5

tried to redeem myself by finishing with 2.5k row, 2.5k run on treadmill.

Have a good day, all.

30 min TreadClimber @3.6

Lynne:
Bench Press 65#
Asst. 40# Pullups
17 - 10
13 - 9
13 - 8
11 - 9
11 - 7

As RXed.

BW: 175#

R1: 6, 20
R2: 5, 20
R3: 6, 20
R4: 3, 15
R5: 3, 15

Total: 23, 90

First time with Lynne.

Rested about 2-3 minutes between sets.

Saved some juice in the first 3 rounds of pull-ups, and workout to failure on the last 2.

Here's a question.. if I miss a day, should I go back and complete it, or should I skip it and stay on the present WOD? I don't work out much on weekends, so I try to catch up by skipping the prescribed "rest days", but then I find myself doing pullups every day!!!?

any ideas?

Ooohhh. This is going to be fun. Pain is good, extreme pain is extremely good.

BW: 187#. Benched 185# and did kipping pu's.
BP: 5/4/4/4/3
PU: 20/20/15/15/10
Grip was the limiting factor on pu's for the last 3 sets. Time to start those farmers walks.

bw(160)
bp / pu
11 / 22,
11 / 18,
7 / 13,
6 / 12,
6 / 12

total 41 / 77

thats up from 21 / 62 last time!

bw=200lbs.
*on bench machine, freeweights unavailable due to construction
*BP@200lbs.-16+18+17+15+18=84
PU-15+8+10+10+6=49

chris

Lynne = 108
BP 4,8,5,5,5, @ (84%) BWT 172 = 27
Pulls 21,17,13,15,15 = 81
(e) 1 min rest each group
blew up 2 calloses.
(last was 38 @ 135# and 69 = 107)

bw: 175

bench 150 lbs: 6, 6, 6, 6, 6
pull-ups: 8, 6, 6, 3, 4

1st time Lynne
CFWUx3 (minus pullups)

BW: 162
bench press: 165

BP/PU
16/18
12/16
12/16
10/14
9/14
-----
59/78

Hi all,
Workout as follows
Shovelling, snow (50:00; at a brisk pace).
Walk 6 miles.
Until tomorrow...

BW 175

Bench Pullups
170X1 6
160X1 6
150X2 8 (reverse grip)
150X2 8 (reverse grip
150X2 6
Total 42 total reps
Personal best for Bench

Also it's Jan 25th. Robbie Burns day for all those of Scottish ancestry.

BW : 196

B/P 205 P/U

21 20
16 20
17 20
13 19
11 14

Hit the Wall at the end.

Sheila: used 61.5lb bench & 9 on assisted machine 5/6, 5/6, 5/6, 5/6, 5/5

Thayer: used 67lb bench and kipping PU's
8/11, 9/10, 7/10, 9/10, 8/9

Talissa: 67lb bench and kipping
14/20, 14/20, 12/18, 9/17, 8/20

Jake G-Row,
If you go to the CF home page and look to the left hand side of the screen, you will see a list of upcoming events and certs.

cfwux2 w/tabata du's=88

LYNNE

5 RDS MAX REPS
bench press bwt:170
7-6-5-4-4
pullups
20-15-12-10-10

Bodyweight = 70kg

Bench press = 65kg

1- 11 (bp) 11 (strict pull ups)
2- 9 9
3- 8 8
4- 7 7
5- 6 6

bw 96kg

bench 100kg - 8,6,6,5,6

chins - 8,8,8,7,9

My first time with Lynne. I needed a work out partner today so that I could have lifted more on the bench press.

I used 30# for bench press & I did assisted pull-ups. I lowered my assist by 10# today.

25 - 6
15 - 7
12 - 8
17 - 8
16 - 5

cfwu x 3 (minus pullups)

bw 164

Bench: 165x7; 155x7, 5, 5, 6
P'ups: 10, 7, 7, 6, 4

I probably could have done one or two more benches each round, but had no spotter. So I did an unbroken set of 30 pushups after my last round of P'ups.

Team Ruthless

JeffT rd1 rd2 rd3 rd4 rd5
bench press 27 20 17 16 15
pull ups 42 30 25 28 27
bdywt=191

BrianW rd1 rd2 rd3 rd4 rd5
bench press 14 11 10 8 8
pull ups 32 23 21 23 23
bdywt=175

Doug rd1 rd2 rd3 rd4 rd5
bench press 12 11 10 9 5
pull ups 21 13 15 13 4
bdywt170

Did 20% incline pushups for bench, bw =210 max bench 165
Pullups 60 pounds assisted help
11, 9, 8, 9, 7
Pushups
15, 13, 12, 11, 11

I meant decline push ups, were legs are higher than arms.

BW = 202
Used 90lb DBs

Bench/Pull Up
12/18
10/12
7/15
7/13
5/8

Finished with 5*5 Dl's and a 2000m row at 6:45.2 mins

Kipping pullups/120# bench. Bwt 118#

36-18
32-14
27-11
24-10
20-12

139-65

As I had to go in early to work today, I did this WOD at the commercial gym across the street from the PD. I walked in with my chalk ball and was told that no chalk was allowed. Lack of chalk along with the very warm and humid environment made pullups tough; the next Lynne WOD I'll do at home.

Had to work in pullups along with a small class that was learning to do them. During my first round I overheard the instructor mentioning that I was using too much body english and that my wasn't "targeting" my muscles properly for growth. He said no more when I worked in with his group after removing my Crossfit t-shirt; I guess I look different in a tank top.

It takes some serious balls to comment on Kelly Moore's pullup form... I almost feel sorry for the fool.

This is my first day doing cross fit
I used dumbells as I did not have a spotter.
Body weight 165 Dumbell weight 2x 75
B PU
6 7
6 6
5 5
4 5
3 4

First date with Lynne. As a note I have been working on correcting shoulder pain for the last two months.

bp pu
14 32
10 21
7 20
5 12
4 17
TOTAL
40 102

BWT: 180#

BP: 180#: 10, 7, 6, 6, 5 = 34
P/U: 16, 12, 11, 10, 10 = 59

I love Crossfit push/pull days!!!!

"Tabata Something Else" all right!
Here is my score
PU's 14,12,9,8,5,5,4,4= 61
Pushups 26,26,24,15,10,10,8,8= 127
Crunches 28,25,26,23,23,24,24,25= 180
Squats 23,20,17,17,21,19,17,21= 155
Total= 523
Missed you by 12 Jody! Next Time Buddy!

Kelly -
"I guess I look different in a tank top."
That's one way to shut them up...
Classic!

BW = 225

Last Lynne: 12/43
This lynne: 32/65

BWT ~160-165

Pullups (strict) 11,7+1ch, 6,5,5
Bench 155lbs 7, 6, 5, 5, 5

Back Squats 200x5, 175,7

Yesterday's wod:
BW 182

Pullups: 66
Pushups: 123
Situps: 158
Squats: 182

Total: 529 (-21 from last score of 550)

a lot of bench press yesterday revieled itself in the pushups today. This is one of my favorites wod's. Let's see what you got Collin and Ryan?

Can we all get T-shirts made up with Kelly's pic on the back saying "She does them that way...want to tell her otherwise?" Would cut down on time explaining to the trainer of the month/week that what he reads in muscle mags is not the bible of fitness.

Crossfit day 1, week 1
research, start here!, faq's
crawl, walk, run......

cfwu x 3
samson stretch
overhead squats 10,10,10
sit-ups,GHD 10,10,10
back extensions,GHD 10,10,10
pullups 5,5,5
dips 10,10, 10 broken
time 13:12
BW=190

Thank you, for this great service you provide and all your hard work and knowledge that goes into it.

BW 210
BP
210x1
205x1/ 5 neg.
200x2/ 5neg.
200x1/ 5neg.
200x1/ 5neg.

PU
3 wide grip
5 regular grip
3 rverse
5 reg
5 reg

Hi all - just started the Cross-fit training a couple of days ago - I must say I really enjoy the short, intense workouts. After my first day on Tuesday, I was spent. I've been a weightlifter for years and years and doing quick reps is new to me - it will take some getting used to. Still don't know how the heck you guys do so many pullups - I'm happy when I can get 15 or so. I'm looking forward to more workouts !!!

No workout today, doing a cleanse (little eating) and left soleus still strained from the other run day.

Did the basic Z-Health joint mobility session along with some Super Joints.

Dr. G

"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]
6/22
4/14
4/12
4/12
4/10
TOTALS=22/70

7/10/2005=15/64
6/8/2005=16/70

pu/bp
12/17
11/13
10/11
10/11
9/10
total: 52/62
bwt. 159-162-ish
used 165 on bench

used 185

BP/PU
10/20
9/9
8/8
7/5
6/5

Does anyone know where I can get some tabata music so I don't have to use my watch to time the intervals?

Modified the WOD as follows:

Ring-Dips= 13,10,10,10,10.
Pull-ups= 10,10,10,10,10.
Rested 1.5min between rounds.

Time= 12:56

Run: Alki-Fairmont Canyon: 47.30.min

10X Pull-ups
20X Dips
25X Back Extensions
8X 25lbs Weighted Pull-ups
10X 25lbs Weghted Dips
10X Dips
25X Back Extensions
8X 25lbs Weighted Pull-ups
10X 25lbs Weghted Dips
10X Dips
25X Back Extensions
8X 25lbs Weighted Pull-ups
10X 25lbs Weghted Dips
10X Dips
25X Back Extensions
8X 25lbs Weighted Pull-ups
10X 25lbs Weghted Dips
10X Dips
25X Back Extensions

Calvin (post 94) - "Still don't know how the heck you guys do so many pullups"

I count by threes.

Yesterday I did 27. Or was it 33?

Just starting CF. This was my second WOD. Reduced the bench weight to about 70% b.w. and did max reps minus one on the pullups. Very solid workout, definitely a "mulitple muscle group" overload, which burned pretty good.

Chris,
try yesterday's Comments...multiple people posted music for Tabata stuff.

cfwu x3

WOD:
BP(205#): 10/9/8/7/7 = 41...PR
PU(deadhang): 21/17/15/14/14 = 81...PR for deadhang pullups

i enjoy the bodybuilder pump, but this is just not my favorite WOD. interesting how i havent benched in months but its still somewhat respectable.

CFWUx2 minus upper body work, sub supermans for back extension

a few minutes of jump rope work

BW 235#

bench weight 190# - 81%BW

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

First time with Lynne. Might have been able to do a little bit better on the BP but I had no spot and no safety bar where I could bail out. Happy enough to be able to sustain the effort over the last three rounds.

Bwt-184
Bench-185, Pull ups on rings
10, 13
9, 10
8, 9
6, 8
5, 7

# 94 Calvin - "Still don't know how the heck you guys do so many pullups -"

for many CF'ers, pullups (3 sets of 10-15)are in the warm-up. so in a normal week, there's 18 sets of 10 reps. it starts to add up... something close to 10,000 pullups a year. and that's just the warm-up.

they do get a little easier after a while.

BW = 185

BP(BW)/PU
10/16 kip
10/13 dead hang
10/12 dead hang
8/14 kip
8/14 mixed

46/69
Grip failure on last two sets of pulls.

Hey fellow CF communtiy. About 5 of us have been doing the w0ds in Cincinnati since Dec. and wanted to drop a line and thank everyone for their input and resources. Its a great program and highly addictive. I used to think the current w0ds were crazy till I took a look at the archives...where weighted lunge walks, windshield wipers, and "The Inman Mile" were commonplace. I think I actually gasped out loud when I saw that one. You guys are truly crazy and we love it. Thanks again.

as rx'd plus 20 lb vest with pullups

13-21
16-25
15-22
9-20
8-26

61-114

bw 193

9/16
7/12
7/11
7/8
5/10

body weight: 175
4/20
6/14
5/15
3/8
3/8

No spotter, could of pushed more reps...

BW: 170#

No spotter, so I dropped the weight to a more workable 155#. Pullups deadhang.

BP - 6-6-5-4-3
PU - 17-12-9-8-7

Wow, still sore from yesterday. Did Crossfit warmup & snatch drills instead of WOD.

BW 162

Dips/PU
40/40
30/25
30/25
30/20
30/15

.....2'-3' rest between dip/pu round

.....personally out of rhythm....need more rounds

I don't know how some of you do it. Yesterday's pullup session killed me. I couldn't possible do any today.

BW - 175. Didn't have a bar so I did dumbell bench instead at 180lbs.

BP PU
8 30
5 21
4 17
4 17
4 18

"Lynne"
BW 182

Bench.......Pullups
185x15......16 Front grip
185x12......12 Reverse grip
185x9.......10 Front grip
185x8.......9 Reverse grip
185x7.......8 Front grip

3.25 mi run-27:30

cfwu w/o pull ups or dips

Read on the boards somewhere that a perfectly executed push up is equivalent to 65% of your BW, so I put 75# (215 x 35%) in a backpack and sub'd weighted push ups for BP. I don't own a bench yet.

Is that a good sub?

Weighted push ups/Pull ups
6/14
10/14
10/16 (new pr for pull ups)
9/13
7/11

Bench with 85 pounds
Pull ups with 10lb. vest
BP PU
16 15
15 13
14 11
11 11
11 11
KTJO where are your numbers and you better get yourself a vest young lady!!! Mamma Koos

1ST Real WOD!

Read the Mens Journal article a couple of weeks ago. Been messing around with those scaled down versions and hit the real thing today. I'm not a gymnast and worked out intermittently. I love the idea of crossfit. I need functional fitness, not bulky mass or the inflated egos of the gym nazis

BWT 215#

RD BP 205# PU
1 5 16
2 4 9
3 3 6
4 3 6
5 2 6

BW 175#

BP 135#
1) BP 9, PU 11
2) BP 7, PU 7
2) BP 6, PU 5
4) BP 4, PU 5
5) BP 3, PU 5

I went into the gym today for two measurements: 1- my bodyweight, 2-weight of a pushup.

I knew I wouldn't have a spotter today, and with a screwy shoulder bench-presses always feel iffy. Instead I took the ~120# of my pushup and added 55# in a backpack to add up to my 176# bodyweight. Then I subbed pushups on rings. Fun times, especially after my handstand pushup party yesterday!

Ring Pushups+55#/kipping pullups:
12/23
12/17
10/18
9/16
12/16

Rest was ~2:00 between sets, except for the last one, where I had to deal with the kids for about 4:00.

Bodyweight 135lb

1. Bench 135lb 23 reps. Pull Ups 36
2. Bench 135lb 15 reps. Pull Ups 24
3. Bench 135lb 11 reps. Pull Ups 20
4. Bench 135lb 9 reps. Pull Ups 20
5. Bench 135lb 8 reps. Pull Ups 20

Bench total = 66 (pr by 3 reps)
Pull Up total = 120 (pr by 10 reps)

BW 165
BP 155
BP/PU
6/21
5/13
4/14
3/14
3/11
weight same as last time. 9 more reps total on BP, pullups about the same, but better ROM this time.

Bodyweight 170

Bench press on a hammer strength flat bench (no spotter) 170lb. Kipping pull-ups (I love those things)
Bp/Pu
1. 14/13
2. 11/10
3. 10/8
4. 12/8
5. 9/6

I loved this workout. Felt good about the bench. Need to work on the kippers but its only the third time I've done them. I'm starting to get the flow down with them so I'm pushing for those numbers to keep climing. Anyway great stuff.

85# bench(BW-approx. 30# more) / Pull ups with 10# vest
10-23
12-18
10-16
10-15
10-15
bench is my weak link... I will work on it.
Great job Krista C! Katie Jo, this workout was made for you!

Anthony (BW=180)
Bench Press 180lbs x 21, 15, 10, 10, 11 = 67
Chinups BW x 21, 15, 10, 10, 13 = 69
Total: 136

Jodi (BW=110)
Bench Press 75lbs x 10, 10, 10, 10, 12 = 52
Chinups BW x 10, 11, 10, 10, 12 = 53
Total: 105

Then we rowed 500m for fun (ie, not a sprint)
Anthony 500m @ 1:56
Jodi 500m @ 2:32

Asher
Bodyweight: 158
BP: 160 = 12; PU = 12
BP: 160 = 10; PU = 11
BP: 160 = 9; PU = 10
BP: 160 = 8; PU = 12
BP: 160 = 9; PU = 12

BTW:210#

Bench:225#:
1:12 reps
2-5:10 reps

Pullups:(kipping)
1:25 reps
2:25 reps
3-5:20 reps
I rested a lot between sets/rounds. My endurance is definitely my weakness. Although much improved.
Bench total: 52 reps
Pullups total: 110 reps

BW = 190

BP 185# Pull-UPS
6 8
8 7
7 8
9 10
8 10
___ ___
38 43

no bench press at home so did that "tabata kick my A**" work out from yesterday. am pretty new to crossfit stuff so my first pulls were kipp'd, second set partially, then had to jump for the rest. also, did crunches for the sit ups, is this acceptable? i don't think i saw anyone post about that yest.
results as follows:

pull - 5/3/3/3/3/4/3/4
push - 13/13/9/11/10/11/10/10
sit - 20/21/23/22/24/22/23/23
squat - 17/18/19/17/18/19/19/18

total 438; fist time doing this one - so PR i guess ; )

Executed the *Lynne* WoD as follows: (bw=179lbs)
(BP reps/PU reps)
R1: 5 (155)/ 20 (110lb assist)
R2: 3 (165)/ 12 (90lb assist)
R3: 5 (155)/ 10 (kipping)
R4: 4 (155)/ 9 (kipping)
R5: 5 (155)/ 10 (kipping)
Haven't benched in quite a while, so form as a bit unstable, capacity and endurance less than expected.
- Additional cross-bench pullovers (6 sets: 45, 60, 75, 85, 90, 65lbs).
- Sit-ups and back extensions.
- Warm-up of 4 games of 1-1 to 11 points.

BW=170

BP, 140# total dumbbells
8/5/5/3/3

PU
6/4/4/4/3

tabatas killed me, still pathetic.

Lynne with mods:

Bench Press @65#
10/9/9/7/7

Pull ups on Gravitron with 45# assist
4/4/2/3/2

This was AWFUL.

After Lynne, I did 2 reps of 75# BP & 1 rep of 85# for a max press.

Then I did 65 DB swings with 35# db (10/10/10/10/5/10/10) in the time it took for Metallica to play "Wherever I May Roam".

Then I did some bar dips for form on the Gravitron - elbows below parallel - for a couple of doubles and about 5 singles.

Did pushups with a backpack full of bags of rice. (approx. 35 lbs)

BW=175
Pushups: 20, 15, 12, 10, 12
Pullups: 12, 11, 10, 10, 8

BW 155, First WOD
Bench / Pull ups
9 / 12
7 / 11
7 / 10
6 / 10
3 / 7

Sam, you would neen to put 115 lbs into your backpack, so you would be pushing 215 lbs if push ups are 65% of total weight. 330 x .65 = 214.5

Actually, that would be ELBOWS ABOVE parallel for my bar dips. DOH!

BW 166
BP 165 7, 7, 6, 3, 7(w/3 assists)
PUs 20, 12, 13, 8, 13

cfwu x 3 (modified dips and pushups, no pullups)
bwt 237
bench 240
12,11,9,9,9
pull-ups
9,8,7,6,5
can definitely feel stronger in the pull-ups wish i could get this kipping down. I can't believe how fast my strength has gone up in alot of these wod's its awesome and i have to keep on saying thx to everyone involved in this community for perspiring and inspiring

Ben (BW 215): Bench (10,9,7,5,7) PU (21,20,19,17,15)

Matt (BW 175): Bench (20,17,15,15,15) PU (25,22,22,22,21)

bw 213
Bench
185-8 PU 9
185-8 8
185-7 7
185-6 7
185-6 5
35 36

tough day shoulders are crying

BW=185

Coming off year ago shoulder/rotator cuff tear and AC seperation (Mountain bike crash). Bench getting better, shoulder still has momements of stiffness. Discovered crossfit several months back and it has helped me get back my strength for reasons of living a healthy lifestyle, not for shaping muscles in a useless fashion. The injury was a wake up call and a blessing.

Bench 155lbs (no spotter) - 8,8,8,7,5
P/u (dead hangs/no kips) - 7,7,6,6,5

Surprised I had P/U strength today after yesterday. I smell some squats tommorow.

"And by their actions Ye shall know them Crossfitters..."

I go to the gym today at the university where I work, and see two young dudes ripping off multi-sets of 30+ kipping pull ups with perfect eva t/kelly mo form. "You guys doing CrossFit?" Affirmative. Props out to Brendan Melville and Julian for an inspiring display of CrossFitness.

"Lynne"
BW 215#
240# on cybex
bench 15,14,12,8,8
pu 15,12,10,8,8

Morning, WOD #1
"Lynne"

Bench-265
11-9-8-7-6

Pull-ups
18-13-12-11-10

Evening WOD
Max. Effort front squats
5-5-5-3-3-3

225-230-235
275-275-275

Immed. after
Tabata squats
21-17

Steveo

Bench
175# 12,9,6,5,5

Pull-up
Kipping 10,7,6,5,6

Well that was a grind it out session.
Modified due to just starting the WOD's.Plus BP has never been great for me.

BP no spotter so used 150 in a lift cage with catch bars. got 3 reps each

Pull ups got 5 each.

I know I will improve over time and the numbers will go up.

another great workout......

190#
15,11,8,7,7,6

Kipping
18,11,8,7,7,8

rested 90 secs between sets.
crossfit central in Austin Texas is where "sic fit" people train!

BW 165
B/P 15/12/9/10/9 Total-55
P/U 25/27/23/21/23 Total 119

Last time got 43 B/P, 84 P/U

"Lynne" as Rx'ed

BW:183 lbs.

185 lbs Bench Press: 20,13,13,13,13
Pull-ups: 22,20,20,20,20,21

Total time: 30 minutes. I felt like people were whispering, "Hey look, the weirdo is doing a normal workout for once". Losers! I will show them.

"Lynne" as Rx'ed

BW:183 lbs.

185 lbs Bench Press: 20,13,13,13,13
Pull-ups: 22,20,20,20,20,21

Total time: 30 minutes. I felt like people were whispering, "Hey look, the weirdo is doing a normal workout for once". Losers! I will show them.

Body weight 230lbs...Height 5'7"

round 1 BP 230x5 PU 5
round 2 BP 230x4 PU 4
round 3 BP 230x3 PU 3
round 4 BP 230x2 PU 2
round 5 BP 230x1 PU 1

I was unassisted in my home gym so I didn't really want to push it on the bench press. Plus, I was pretty sore from yesterdays work out. I'm 40 years old and have had bouts with tendonitus in my right elbow and shoulder. The high rep stuff really sets it off. Any other older guys out there had the same problem? I've learned its better to back off a little so i can work out the next day rather than push it and be laid up for a week.

BW = 215
Bench = 205
DH pullups. Last set got some kip going for the first time.
4,4,3,3,3 = 17
8,7,6,6,7 = 34
Total 51

Wow, it has been awhile since I have done a straight bar bench. Ouch...
BW - 215
BP-5,PU-10
BP-3,PU-8
BP-3,PU-8
BP-3,PU-8
BP-4 (Last 2 assisted),PU-6

I finally think I am at the place where I can start doing more workout after crossfit instead of just cardio.

BW=200#
BP 6, Pull 12
6, 10
6, 10
4, 8
4, 8

Could have done more on bench, but no spotter or rack.
Much better than last time (-10# BW sure helps)

Mike, I'll drop you an email sometime. We're always looking for people to WOD with! It was great to meet another addict where I thought there were none.

Me Julian
9/32 12/24
9/32 12/18
5/22 9/20
5/23 8/20
4/15 6/18

160# for first two rounds, 165# remainder. Grip destroyed the pull-ups.

i don't have weights yet, so i did pushups with my homemade pvc paralettes and my feet up on a box ~24". pullups were assisted with mcmaster carr 3/4" bands from sets 3-5.
pullups 9, pushups 18
5, 13
8, 12
7, 10.5
7 3/4, 10

Me - BWT 152
Bench: 6x110 4x115 2x110 5x105 3x105
PU: 6 4 2 4 3 (dead hang)

Friend 1 - BWT ~125
Bench: 6x85 6x80 5x80 5x80 8x70
PU: 5 4 2 3 5 (last set kipping)

Friend 2 - BWT ~125
Bench: 2x85 4x75 4x75 4x75 4x75
PU: 3 5 2 4 8 (last two sets assisted)

Bw-170#

BP-10,7,5,5,4
PU-11,8,7,5,6

No spotter! Almost crushed my face a couple of times!! Keep rockin'!

I had to sit out yesterday so I made up for it today.
Lynne (Noon-ish at work) BW=160
Benched on a machine (boo), pull-ups in the shower stall.
BP/PU: 10/10, 10/11, 8/9, 8/8, 9/7

TSE (early evening. Home, sweet home)
Last time: 303
Today: 377

Body Weight= 186#

BP 190#: 15, 10, 7, 7, 5= 44
PU: 30, 22, 19, 15, 17 = 103
Total= 147

2-3 min rest between sets.

George (#152) I'm 39 and I've been doing the WOD for about a month now. My shoulders are sore too. I went too heavy too soon on "Linda" (only my 2nd CF WOD!). But, that was my fault for not adjusting the weight accordingly. That's one thing I've learned...to pick weight that will be very challenging without sacrficing form and resulting in injury. Also, I'd recommend using a "heat" cream, and doing a good warm up before every WOD. And, be sure to stretch! Us old guys need to be smart!

Body weight 225
BP 115# 10,11,10,9,8
PU 2,2,2,2,2, (using new home made 30# vest, see pic's in message board under equipment)

Livestrong!

"Linda"
bw: 188
age: 25

BP: 245x10 PU: x20
BP: 275x5 PU: x24
BP: 275x3 PU: x20
BP: 275x3 PU: x15
BP: 275x3 PU: x15
____________________
Total BP:24 PU: 94

Lynne

BW: 165 lbs

BP (165)/ PU

13.. / 25!
9... / 17
7... / 15
7... / 16
6... / 16

TOTAL: 42 / 89 = 131

last time: 48 / 90 = 138

Basiaclly ended up w/ a 5x5 workout for both exercises.

5x5 bw bench
5x5 pull-ups on eagle loops

BW= 205 LBS

BP - 18 PU - 8
BP - 8 PU - 7
BP - 7 PU - 6
BP - 7 PU - 4
BP - 5 PU - 4

Rest 1.5 min between sets

wgt=175
bp/pu
6/15
5/11
5/9
3/8
3/8
tot 22/51
vs 25/50 on 7/12/05
vs 26/48 on 6/8/05
vs 28/45 on 5/28/05
vs 27/40 on 4/8/05
interesting regression on bench vs progression on pull ups. 15 min elliptical warm up 14/14. hr max 164, hr avg 127.

bench: 205 x 9
225 x 4
225 x 3
205 x 4
185 x 5
pu: all assisted w/ more assist each set on cybex
10, 8, 6, 5, 5

First Lynne. BW 94kg (Christmas has a lot to answer for). Used 95 for BP. Scores (BP:pull-up):

30:22
20:18
16:14
13:10
13:11

Really wanted to keep them all in double figures -a struggle on the last 2 pull-up sets. Pretty stoked about 30 BP @ 95 kg!

BW = 155lbs

BP-155x12 PU-15
BP-155x10 PU-14
BP-155x10 PU-12
BP-155x9 PU-9
BP-155x8 PU-8

Got wisdom teeth out monday...yesterday was first day back. man im hurtin!

Everyone subbed weighted push-ups for bench press, wts in backpack differed:

Dave: 45# in backpack (so did ~187#) 12/16, 14/15, 12/15, 10/15, 10/15

Ruby: 20# for 1st round and 25# for last 4 (did ~92 and 97#) 22/20, 25/22, 20/20, 25/20, 27/20

Vanessa: 35# in backpack (did ~128#) 18/23, 20/20, 18/20, 18/18, 18/20

cfwu, did the hanging pullups, forgot about the WOD pullups 10x3, bw 170, bench 12,10,7,5,7 pu 7,5,6,7,7 all kipping.

One of the most amazing things I've discovered since starting Crossfit is that the very things I thought were my strong points are actually my weak ones. Case in point, bench press and pull ups!

BP: 170x14, 11, 9, 8, 6
PU: 20, 13, 12, 9, 10

as rx'd
bw 200lbs.
bp 10 9 9 8 7 total 42
pu 10 11 12 11 10 = 54
subtotal = 96
next time 100 plus!

as rx'd
bw 200lbs.
bp 10 9 9 8 7 total 42
pu 10 11 12 11 10 = 54
subtotal = 96
next time 100 plus!

Meant to record also - took between 14 and 15 minutes in total.

Been meaning to add in to the Chuck Norris comments - if we all want to be like Chuck Norris, Chuck Norris probably wants to be like Kelly Moore.

body weight 165
bench press 135# 10 , 10, 7
bench press 115# 11, 7
pullups 10, 6, 6, 6, 5
1 min rest between rds

as rx'd
bw 195#
bench press: 13 12 11 11 10 total= 57
chin ups: 18 17 15 15 15 total= 80
subtotal: 137

*next time i'm gettin' above 150*

Couldn't get to the gym...had to do a variation of the WOD at home.

Pushups = 32 / 25 / 30 / /30 / 25
Pullups = 5 / 4 / 4 / 3 / 3 (decent form, but not quite dead hangs)

Felt pretty bad tonight. Sore from yesterday and no umph.

chuck norris lost his virginity before his dad did

Workout#1- 1000yd swim(500 CSS, 500 fin)
Workout#2- The Burgener Warm-up +CFWU x3(sub ball push-ups for pull-ups)
WOD
DJ:12/16,10/10,10/12,9/11,7/10
(BW 195, BP 195)

I could probably count the times I've benched in my life on my hands. Not very good at it. 195 got heavy quick. Pull-ups were almost exactly 1/2 strict and 1/2 kipping(Thanks again for the coaching Nicole, it helped alot).

bench pull ups
rnd 1 - 23 x 205lbs 19
rnd 2 - 20 x 205lbs 17
rnd 3 - 17 x 205lbs 14
rnd 4 - 18 x 205lbs 13
rnd 5 - 14 x 205lbs 13
sub total 92 66
total 158

thats was great

Is it bad to do "kiping" when you do the pull-ups? I hear both yes and no, so I was curious. Thanks.

Subbed Rolling Side Press with 2 1.5 pood KB for Bench
Bodyweight Rows w/ Lifeline Jungle Gym for PU
BW: 195
1 RSP x 5 BWR x 20
2 RSP x 7 BWR x 15
3 RSP x 6 BWR x 11
4 RSP x 4 BWR x 5
5 RSP x 4 BWR x 5

WOD # 4 BP 7 8 7 6 5
PU 21,15,12,10,10
BW 195 Bench 160

Good upper body workout, my quads r sore from the last few days! This system has me jazzed!
Its great to workout again, short and sweet,
Galatians 2.20 God Bless You All!

bw= 170

bp/pu:
11/25
8/16
7/14
6/13
6/12

total bp= 38
total pu= 80

#183 bj - good news. your PU's total 76.

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

BW = 160 lbs.

Bench Press(162 lbs) = 14 + 12 + 11 + 9 + 10 = 56
Modified Pull-ups = 16 + 16 + 12 + 12 + 12 = 68

Did 2 sets of 15 squats in between rounds = 120

BW: 165lbs, approximately 2-4 min rests in between

Bench Press: 6,8,6,5,4
Pullups: 22,14,15,11.5,13

not much time today so i did fran in 4:12, a PR of 21 sec over last time...

This is the first time I've benched in years; now I remember why. My left shoulder hurts each time every time -back to weighted dips! Also should have warmed up better on PU's.
BW -175#
10/12
10/14
9/13
8/10
8/10

BW-200

135lb x 13 BP and 16 PU
155lb x 6 BP and 12 PU
155lb x 3 BP and 11 PU
155lb x 4 BP and 11 PU
155lb x 3 BP and 11 PU

-Seems like a trend downward on BP for me. I'll have to cogitate on that one a little.

bwt ~112
ring pushups +25# - pullups
15-25
15-21
12-20
12-19
11-20

Anybody in Omaha doing Crossfit?

I got turned on to this site a week ago. I am training for my first marathon and have not been able to accomplish a full-fledged WOD.
Did yesterdays Tabata routine today. I went a little long on some of the rests, but ok, I suppose for the first time.

Pullups
15/12/8/6/5/5/5/4 = 60
Pushups
25/16/12/11/11/8/6 = 89
situps
11/10/11/11/11/10/12/13 = 89
squats
16/15/15/14/16/15/16/16 = 123
total = 361

Dave

BW ~185
bp/pu
3/14
3/13
3/10
2/10
2/10

Ray

BW = 200

I was worried about going max on rep for BP without spotter so picked a number and went with it.
BP
135@6 and 5 DH Pullups
135@6 and 4 DH PU
135@7 and 3 DH PU
135@7 and 2 DH PU
135@7 and 2 DH PU

Bonus round: Felt bad for sandbagging Lynne so tried 54321 reps of BP but went higher as long as had some in the bank. Pullups spent so used cybex machine with off set of 55 lbs.

145@5 and 7 pullups
155@5 and 7 pullups
165@4 and 5 pullups
175@2 and 5 pullups
185@2 and 5 pullups

J

only had time for three rounds.
BW = 155
BP 12, 10 , 8
PU's 17, 15, 13

BW-150

bench

110x13
130x5
130x5
130x5
130x5

pullups

5
5
5
5
5

bwt = 180
5/14
5/10
5/11
4/11
4/10

Not a shabby workout.

1 Mile jog warm-up
Body weight, 160lbs
Bench 165, Pull-ups and chins

BP / PU
12 / 12
10 / 10
10 / 8
6 / 8 chins
8 / 8 chins

BW = 195
BP = 195

7 / 29
6 / 27
5 / 25
5 / 24
5 / 22
28/ 127

I haven't done heavier benches in a while due to shoulder pain. I was happy just to get through this without any pain.

was sore from yesterdays w/o but did 3/125lb b/p,4x100lb,6/75lb,then did 2x3 p/u then had to resort to pulldowns/did 2x25 @80lbs then the kool aide kicked in.Wheres chuck when I need him.Did 3x20 handstand pushups 100meter walking lunges.2x25 back ext.This work out makes my job in corrections so much easier and the inmates pay attention!!!.Gale/D.Js MOM

BW about 175
175 x 3 (had spotter) / 18 (PR!)
155 x 7 / 10
155 x 5 / 10
155 x 6 / 8
155 x 4 / 8

I was at an Equinox in NY that has a platform, so I decided to go give bumpers and a platform my first try--after some trainer finished doing some strange stretching/ball rolling session on it. Grrrr! At least she apologized after they were done and she saw I was waiting for it.

Did cleans in the squat rack till they got done, then a few more on the platform. Then I did a few snatch grip high pulls with 50 kg(?) and then a few snatches with just the bar. The platform makes a very satisfying thump on the jump--much better than doing it on rubber.

They only have 15 kg bumpers, so I'm not sure if the bar is 45 pounds or the equivalent metric bar. I'm guessing the latter, so I'll have to figure out what that is--maybe 20kg?

Body weight 130

Warm-up was 130 calories on tread-climber

Bench Press
90 lbs x 8
90 lbs x 10
75 lbs x 12
75 lbs x 10
75 lbs x 12

Assisted pull-ups, 40 lbs, 10 reps
Lat Pull Downs
110lbs x 8
110lbs x 6
100lbs x 10
100lbs x 8

bp pu
15 17
15 14
12 14
13 14
12 12
_ _
67 69

BW 70kg
2mins rest between all.
BP 70kg Close Grip
R1 BP 5reps PU Neutral Grip Strict 17
R2 BP 5reps PU Wide Grip Strict 13
R3 BP 5reps PU Neutral Grip Strict 15
R4 BP 5reps PU Wide Grip Strict 10
R5 BP 5reps PU Wide Grip Strict 11

BW=110lbs
Used 70lbs
1.5/15 kipping
2.5/13 kipping
3.5/11 kipping
4.5/10 kipping
5.5/8 kipping

Second WOD. Double downwards modified per Garddawg "Pack" w.o. (Thanks, Dawg) BW 253.5 (down from 260 two days ago when I drank the Kool-Aid). Did not realise you could rest between rounds. Need to read the exercise descriptions more throughly.
BP(155) PU
1. 8 3(jumping)
2. 5 2(jumping)
3. 5 0(bent arm hang)
I think my 16 yoa son enjoyed having to hoist the BP bar off his Dad that last set. He said "These are good workouts." on the way home , then went to play soccer for 2hrs.
Question to all: Does neuroendocrine response cause other 51 yoa w\m fatboys to be VERY happily wired so hard the day they drink the Kool-Aid that they lay awake all night and still go through the next day (today) jamming at work and thinking how much fun it would be to go down to the local Biker bar and call the biggest guy out to the yard for a "whupping"? Comments?

BW: 126
Bench: 95

B/PU
14/19
13/15
9/12
8/10
8/11

total: 52/67

switched it up a little...

5 rounds of pull-ups/benchpress, 10 reps each for time:

bw and bp = #165
did non-kipping pull-ups

8:56...really good workout!

Bodyweight= 155

BP: 7,7,6,4,5 = 29
PU: 8,8,7,5,4 = 32 (couldn't get comfortable with kipping, so did dead hangs).

Posting today's WOD results (1/26)

BW - 170
Bench was at 135# (165 felt dangerous by myself)

B/PU

1. 7 / 15
2. 5 / 13
3. 4 / 8
4. 3 / 10
5. 2.5 / 6

It sucked, bad results.

T

BP 170:15,12,11,9,9
PU 14,12,10,9,9

Pretty sore from yesterday. Coulda used a spotter.

Group Moffett completed the WOD in 7:37:73

BW: 210

R1: 15,10
R2: 10,6
R3: 8,5
R4: 8,5
R5: 8,5

Still recovering...
Muay Thai bag work and some windsheild wipers...

thanks!

Pain in my right shoulder was the limiting factor (as always) on the BP.

BW = 178
BP @ 175lbs for R1 & R2, 165 for R3-R5
Pull-ups completed using a Metolius climbing trainer board for all but the last round.

6/20 - 6/18 - 8/16 - 8/14 - 8/16

team tikrit:
mfbunch: bwt 155, as prescribed:
bp: 11, 9, 8, 8, 8-more than double from last lynne despite only doing about 5 w/o between then and now with bench press!
pu: 24, 20, 21, 20, 20-did not get to my normal pull-up bar due to someone using it so had to do strict wide grip pullups (no kip) on first two sets
joeyd: 9, 8, 5, 5, 6
16, 9, 16, 15, 14-form started suffering toward the end

body weight; 83kg
bench press 85kg x 2,2,2,3,3 =12
Pull-ups x 10,10,8,8,6 =42

Didn't have access to a bench so substituted weighted 150lb partner push-ups for bench. Pull-ups done on ledge, grip gave out before back did.

Rd 1: 8/17
Rd 2: 8/17
Rd 3: 7/16
Rd 4: 7/15
Rd 5: 6/13

BW=218

Bench 220#: 8,6,4,4,4 = 26
PU: 21,15(strict),12,11,12(kip)= 71

BWT 195
Bench 195# on Smith rack since no spotter
12, 10, 9, 9, 7
Pull-ups (all kipping): 9, 7, 6, 5, 5
weak grip cost me a couple reps

Noticing lots of complaints above about sore shoulders doing heavy BP...recommend that you do not take your elbows lower than shoulder level (that is, keep your upper arm parallel to the ground). This prevents too much weight being transferred from chest to shoulders. Try it!

Bodyweight 140lbs
Bench Press / Pull-ups
10 / 15 (deadhang)
7 / 13 (kipping)
7 / 12
6 / 11
5 / 10

Felt somewhat weak today, especially on the pull-ups. I really should have done better on those, but I seem to have regressed over the course of winter break. I'll get back up there soon enough.

As Rx'd:

BW 165lbs
BP:14 PU:30
BP:12 PU:17
BP:9 PU:15
BP:7 PU:12
BP:5 PU:11

BW: 260
BP: 255#= 13, 11, 9, 7, 6
PU: 8, 7, 5, 5, 4

Definitely need to drop the lbs for the sake of more pullups

10/25
10/25
9/20
8/22
9/22

200 lbs. bp
3/7
3/7
180 lbs bp
4/7
4/7
5/7

Really crappy bench and no spotter makes me nervous. Next time I'll put more weight on a do more reps.

BWT=165

48 BP, 81 pullups

BW: 155
BP: 135x6,6,6,5,4
Pullups: 6,3,2,4,2

BTW & Bench=150. Pullups on the bar, immediately after bench set. Rested exactly 90 seconds between rounds as I was short on time.

BP/PU
15-32
9-21
7-17
6-16
6-16

First time I've hit a 100 pullup Lynne. Happy about that. The limited rest period killed the bench though. Thought my heart was gonna blow out the front of my chest on round three. Next WOD was two resisters over the course of the day. The second one involved a four block foot-chase. TGI-F'N-F (for me at least).

-D.

bw 150
warmup: 3 rounds of 1 min jump rope, 15 sq,15 lunges, 15 abs, 15 lower back
bp 4(155),10,7,5,8 (last 4 all 135) = 34
pull-ups: 15,10,7,6,8 = 46
rested 2 minutes between rounds

comments: solo workout, 2nd CF workout, Thanks Coach and to everyone sharing quality workout information!

Almost to an unassisted pull up, so going to keep it as assisted at 5kg (the remaining block on my gravitron machine).

Pull ups 4-2-2-2-2
Bench Press 9(40kg - 88lbs), 3-3-3-1.5 (45 kg - 99 lbs)

As rx'd:

BW: 175lbs

Bench: 185lbs

12/20
10/14
10/10
10/9
10/10
8/10

5min rest

175lbs

10/10
10/8
7/6
5/3
3/3
3/3

Dan - BW 165
Bench - Pull-ups (strict)
165x2 - 14
145x7 - 13
155x4 - 12
155x4 - 12
165x2 - 13

Monique - BW 105
Bench - Pull-ups (strict)
65x5 - 5
65x7 - 5
75x2 - 4
75x2 - 4
75x2 - 5

Completed tomorrow's WOD immediatly after. (see tomorrow for post).

BW 175#

Bench 135# - 10,8,8,6,6

DH Pullups - 10,6,6,5,3

bw 175
inc bench @ 135 pu
15 10
14 9
13 8
12 8
11 7

BW-175

BP-185
Kipping PU's
BP PU
Rnd 1.....14 20
Rnd 2.....10 17
Rnd 3.....10 17
Rnd 4.....7 16
Rnd 5.....7 15

Total.....48 85

Thursday 060126
Based on Comment #27 I modded as follows. Did pushups in place of bench press. Assumed the pushup position on a small plank across the bathroom scale to measure poundage moved, approx 150lbs. Since I can only do about 5 strict curl-ups when well rested I added a small box under pullup bar so I could add a small assist at bottom.

Push/pull
15 - 6
15 - 4 (strict)
12 - 5
12 - 6
09 - 7

I feel pretty beat up. That's a good thing.

Forgot to add: 3 min rest between rounds.

#152 George: Yep, 46 yo and I get wicked tendonitis in my left elbow when I do pushups because I have a damaged thumb/wrist from construction work that causes me to alter my positioning, so high volume of push ups can set off the tendonitis. All you can do is ice, anti-inflammitories, rest, sub, and work through it.

Dan Silver:

Stop chasing those perps!!! You're gonna give 'em a heart attack, which is nothing but hours of hellish paper work! And the SFPD is gonna be forced to rename the Medal of Valor the Medal of D.

Celebrity Grudge Match: Walker, Texas Ranger, vrs. Silver, SFPD. I'm putting my money on D!

bw= 175#

bench 185 x 4
pu 12

bench 175 x 3
pu 5

bench 175 x 2
pu 4

bench 175 x 2
pu 3

bench 175 x 2
pu 5

spotted on the bench

bw=190

bench: 14, 12, 7,7,7
pu: 13, 10, 8, 7, 7,

BW = 195

5 Bench / 15 PU
3 Bench / 11 PU
4 Bench / 11 PU
2 Bench / 11 PU
3 Bench / 11 PU

Bench Weight = 75lbs.
PU assistance = #14 76lbs.

7 Bench / 7 PU
7 Bench / 7 PU
7 Bench / 6 PU
6 Bench / 6 PU
6 Bench / 6 PU

Paul: <BW@145# nokip 14/14, 10/12, 7/8, 4/7, 3/4
Jen: <BW@85# assisted 8/5, 5/5, 5/5, 5/5, 4/5

bw 160
bp / pus
17 25
13 22
12 20
11 20
10 20

Total=63+107=170

bw:165

bench press substituted with push-ups with #82.5 sandbag on back, kipping pullups...

pushups:20,18,17,15,15
pullups:30,25,25,20,21

Did 35 minute leg workout last night--non-stop. Chest is so sore from TSE on Wed.

Better Lynne than last, that's for sure.
Bench started at 175 and went up to 190 at the end. Pull ups were the best yet, even though the numbers seem low. I did get 9 consecutive reps during the Tabata. So, all is well.

170- 7-7
170- 6-7
185- 5-6
185- 4-7
190- 3-6

I get the Strongerman news letter and wanted to note the positive comments from Bud Jeffries about CrossFit. Bud is a great guy and has some cool information in his news letter. I suggest you go to his site and subscribe.
"Don't cost nothin'"
www.strongerman.com

Used my warm-up as a way to "pre-fatigue" my shoulders and triceps. Interesting.

Finished with 3x5 SLDL @ 175#.

Subbed 50 lb DB for BW Bench-no Free Bench @ my gym
Rnd 1 50x22 12 pu
Rnd 2 50x20 10 pu
Rnd 3 50x15 8 pu
Rnd 4 50x14 8 pu
Rnd 5 50x15 8 pu

L-Hold
45, 35, 25

Soccer Ball Plyo Push-Up
9,9,13

Subbed ring dips for BP because I was at home and hey, rings are more fun the benching. BW:155
Dips: 20,18,14,13,14 = 79
Pullups: 30,20,18,16,14 = 98
Total: 177

Bench - Subbed 2 X 60lb DBs
Kipped PUs
BWT - 185lb

BP/PU
16/16
12/14
12/12
10/10
8/9

1st lynne
105lb bp (70% bwt)
pullups combo of kip + mininum jump assist.

5/1+7
6/3+4
5/1+8
6/1+8
8/1+7

BW 171

BP 175

11 30
8 15
7 15
6 15
5 15

Got some work to do!

Van

BW 200lbs
BP 7,6,5,5,5
PU 27,20,17,18,19

2nd WOD in a row. Shouldn't have taken the 10 months off.

bw=148
bp=95
sub pulldowns w/ 70lb for pullups. Still trying to work my shoulders in slowly.

bp = 13,14,15,13,15=70
p/d=20,20,20,20,18=98

VERY sore chest today!!!

Body weight: 167 lbs.

Bench: 10, 8, 6, 5, 5 (34)
PU: 20, 20, 20, 20, 11 (91)

Total: 125

Body weight: 162lbs.

Bench Press: 13 reps, 8 reps, 5 reps, 5 reps, 6 reps
Pull-ups: 10 reps, 9 reps, 7 reps, 7 reps, 8 reps

BW=180
BP using 165#

BP - 12,6,5,5,4 = 32
PU - 15,10,9,8,8 = 50

BP - 7,5,4,3,3
PU - 15,9,7,6,6

BW=230lbs

I was at home so I didn't have any weights. Still sore from yesterdays WOD

Pull ups (50 lbs assist)
Push ups with feet eleveted on bench

PU BP
15 18
12 12
9 7
8 9
8 9

Truly a humbling workout.
BW: 165

BP PU
18 17
11 12
9 10
8 9
7 8

Forgot to add that I took 3min rests in between rounds.

I'm a day behind. The tabata hurt me a bit today.

I weigh 210

1:
2 @ 210lbs (had a bad grip on the bar)
5 PUs
2:
5 @ 200
4 PUs
3:
6@200
4 PUs
4:
3 @ 210
3 PUs
5:
2 @ 210
3 PUs

Total: 37

weight: 175

1: 25 pu, 10 bp
2: 19 pu, 8 bp
3: 17 pu, 7 bp
4: 16 pu, 6 bp
5: 15 pu, 5 bp

Bodyweight BP = 185
12/12/10/8/7 = 49
Pull Ups Started as hang all sets ended kipping
20/19/14/12/14 = 79

Finding it difficult to keep the rythm of kipping after 2-3 reps - must always reset

Mike M-

I can't stop. I have a problem. It's what a dog feels when a loud VW drives past your house. MUST...GO...BITE...

Off topic, there can never be a fight between Mr. Norris and I. Anyone who witnessed such an awesome display would be immediately blinded. I can't have that weighing on my conscious.

-D.

Round: BP@175# PU
1) 15 20
2) 12 20
3) 10 16
4) 8 15
5) 11 17
-------------------------
56 88 Total=144
17 better than last time.

bw: 170-175
1: 12/20
2: 6/10
3: 8/10
4: 6/9
5: 8/10
Used approx. 150# sand bag and plyo ball for bench. Took no rest, except to dry heave. :13::53. The sand bag was tricky; it was tough just getting into position, and then depending on how the weight shifted really affected how the set went. But that is what is great about using a sand bag.

bw 125
Bench 125
13/19
9/11
6/9
5/5
5/5

Did this w/o a rack, sooooo....
BTW 245
bench 185- 5 p/u- 5
4 5
5 5
2 3
4 4
pull-ups where dead hang

Did combo of today's and tomorrow's WOD

BW: 145
5 rounds of:
benchpress (65lbs)
pullups
deadlifts (x5)

Round/BP/PU/DL wt
1/12/12/95
2/11/12/95
3/11/11/105
4/9/11/105
5/9/9/105
Total: 52 benchpress, 55 pullups

BW 174
BP 175

15 15
12 15
12 15
10 12
10 12

Totals 59 and 69

Today I did both Lynne and 5x5 Deadlifts..

Body weight = 196 lbs
BP = 195 lbs

BP / PU
13 13
13 14
10 11
8 11
7 10

I'm happy with the result, but now that I'm back in the gym full time, these should all increase next time.. (oh and because I did that Tabata yesterday too...)

Bp 205# 10,9,7,6,7
Pu 16,12,10,8,10
*approx. 1-2 mins rest between rds.

8/35
8/30
8/30
6/25
6/18

BWT 225
bp 4,3,2,3,2
pu 6,5,4,4,4

BW: 142

BP(65#)/PU(assisted 52#):
11/12
9/10
10/13
8/11
9/10

Still a day behind.

bwt: 208

BP(210#)/PU
9/14
4/9
3/8
3/7
3/7

BW 180
BP 185
8,20
7,18
6,16
5,15
5,15
no spot

Okay, first time posting in months. And several days late. For complicated reasons, I had a 3-month layoff, then a month of base-building (basic running and lifting) and am just now starting the WODs again. It hurts good...

Modified this to be 7 sets of 3, with OH Squats thrown in for fun and weighted pullups. Different metabolic effect than Lynne is meant for, but pretty much the same muscles.

BP: 115, 135x2, 145x2, 155x2
OHS: 45, 55, 65, 75, 85, 95x2
PU: 0, 10, 15, 20x2, 25x2, 30

Next week, we'll see if I can hang more closely with the WOD plans...

SF,
Andy M

Laurion:
BW=230#
BP=225#

4/23
5/20
3/13
3/12
3/12

Arlene:
BP=80#

3/4
3/3
4/4
2/2
2/2

bvv=93kg

ench press 95kg X6/6 PULL UPS
95kg x5/6pull ups
95kg x4/5 pull ups
95kgx4/4 pullups
95kg x3/4 pull ups

pullups -no kipping

060127
bw167
chest press 170

6/8
6/7
3/7
4/4
4/3

145x12 / 8
155x9 / 7
155x8 / 7
155x7 / 6
155x7 / 7

bw 140

bw bp 14/11/8/6/7
pu 17/12/8/7/7

bw 190
bench DB 65's 10 x 5
pu 4 x 5

bw 215
bp 7, 5, 5, 4, 4
pu 22, 7, 5, 7, 5

Used 2 24kg kettlebells for floor press

12/8
14/6
8/6
5/4
5/4

Cf W/u
BW 195
16/13
10/12
9/11
7/10
6/8

CFWU (minus upper body stuff)
BW 205
6/15
6/10
7/10
6/9
6/8
finshed w/ .5 run on treadmill at 3% incline.

playing catch up from gym not being open....

bw = 165
bp = 135

13/21
8/15
5/12
3/10
4/11

strict 1 minute rest between rounds

CFWUx2

BW 155
BP#135
BP - 12,9,7,8,7 - 43
P/U - 20,12,8,12,10 - 62

1-3min rest b/t

BW=185
BP - PU's
5 - 21
4 - 18
4 - 17
5 - 13
4 - 12

Sandy bw 165 lbs
12 reps/15 pullups
12 reps/13 pull ups
12 reps/12 pullups
11 reps/10 pullups
10 reps/9 pullups

Darlene bw 150 lbs with 135 lbs for bench press
15 reps/10 pullups
15 reps/10 pullups
13 reps/8 pullups
12 reps/8 pullups
11 reps/7 pullups

bw 145
6/10
5/8
5/8
5/7
4/6

BW 220
Bench:

120 x 18
175 x 6
185 x 4
190 x 3
190 x 3

Pullups:

15
11
10
9
6

I could probably do more on the bench, but I don't want to take chances without a spotter.

A couple of days late on this one - incorporated it with the next day's DLs.

Bench: 8,8,6,6,4
Pulls: 10,8,8,8,7

BW 165, BP 165 lbs, no spotter. Pullups on a low bar, which made kipping difficult.

1. 10 BP/15 PU
2. 9/14
3. 8/13
4. 7/12
5. 6/11

I liked the regular countdown of the reps, so I continued to 10 rounds, BP down to 1 rep and PU down to 6 reps.

bw 90 kg
20 degrees incline benchpress 75 kg, 5-6-8-7-7
pull-ups, 6-7-8-6-5
done as supersets 1 set of each, then 2 min rest

extra dumbell curl 3x5x22 kg
full crunches (fred koch style) 3x15

Did this the other day-just posting today

BWT-175

Bench 6/7/6/5/6
Pulls 12/10/12/8/10 (alternating grips)

1. BP 215 x 10 Pu 10 (rest 1min)
2. BP 215 X 6 PU 6 (rest 2min)
3. BP 215 X 5 PU 5 (rest 3min)
4. BP 215 X 4 PU 4 "
5. BP 215 X 4 PU 4 "

bw 210
210 x 1
205 x 1 (5 neg)
200 x 2 (5 neg)
200 x 1 (5 neg)
200 x 1 (5 neg)

bench 70kg (bwt 88)
8/15
7/12
6/11
5/10
4/10

The lovely Lynn:

BW - 180#'s

Bench Press Pull-ups
12 25
10 20
8 15
6 11
6 10

Need to get to work on my bench. Just not progressing like the other areas.

225 bench; dead hang pullups
1/9; 1/7; 1/5/ 1/6; 1/6
BW overestimated by 10 lbs

BP/PU
13/14
8/8
8/7
6/5
7/6

No real weights, used the office gym's machine at 200lbs.

Bench 185
Did the whole deal in under 14 minutes. Went all out on the first round. Combined with the minimal rest, brought me in a little shorter than last time.

BP: 30, 15, 11, 10, 10 (sum of 76, 2 less than previous)
PU: 28, 16, 13, 11, 12 (sum of 80, 1 more than previous)

Another late post, done with 060127
BW 201 (bench 205) 10, 6, 4, 3, 3
Dead-hang PU 8, 6, 5, 4, 4

Meyer
B.P. 10-10-9-8-7
Pull 10-10-8-9-8

Ben B.P. 10-11-9-10-2
pull 15-10-15-10-17

Jeff B.P. 6-2-10-8-7
pull 14-13-8-5-7

Abraham Lincoln Crossfit

Tom (bw 204)
Bench 205: 16, 13, 12, 11, 14 (66)
Pull ups: 15, 12, 11, 10, 11 (59)
total = 125

Joe (bw 165)
Bench 165: 8, 8, 8, 5, 6 (35)
Pull ups: 8, 8, 8, 6, 10 (40)
totla = 75

bench: 18/16/13/13/14=74
pu: 30/25/21/22/21=119

wu=run 1 mile,
xfwux3 light on dips and PU
neck real sore

"Lynne" modified;
bench press: 10x 95lbs; 9x 115; 5x 135; 2x 155; 2x 155 (cripes, weak bencher and pushup-er)
pullups (kipped): 17; 13; 13; 11; 11 (down from max of 22 last summer)

BWt = 156

Hello everyone!

Here are the results for todays WOD

Pull Ups unassisted = 4, 2, 2, 2, 2
Bench Press 90kg (body weight 98kg) = 4, 2, 2, 2, 2

London Crossfitter!

This was my first WOD in July 05.
BW 230 vs then 240.
BP 230 vs then 240.
BP: now(then), PU now(then)
1.14(14), 12 PR(4)
2.8(10), 7(4)
3.8(8), 6(2)
4.6(7), 7(2)
5.7(6), 9(lat pullsx8).

These are by far improved numbers on the pullups. All pullups unassisted/unbroken. I'm getting the hang of the kip. PR for BP is 18 reps at BW of 235 on a off-day Lynne, not recorded online.

Bench: had no spotter, might have had another couple reps per set, but didn't want to get trapped, so played it safe.

Completed on 01/28/06

End of shift:

BW @ 226

225 X 7
225 X 7
225 X 6
225 X 6
225 X 4

PU

14
11
10
10
10

BW-225

BP PU
185x10 50# assist x 10
185x8 50# assist x 8
185x6 50# assist x 6
185x6 50# assist x 6
185x4 50# assist x 4
34 + 34 = 68 Bummer...wasn't feeling it for sure.

BW = 165
Bench press = 144

1: 9 & 19
2: 7 & 16
3: 7 & 18
4: 8 & 20
5: 6 & 18