been off for two weeks because of a rib injury that occured during my training for my upcoming mma fight. a great welcome back WOD!!!

This one will be tough. I haven't done bench presses in a loooong time

Do we go until we can't do a single more in each set, or pace ourselves to do the most total reps in the five sets?

Finally! A WOD I can do!

Can't bench press or do kipping pullups; right shoulder can't handle them right now. Did slow, controlled ring dips and dead hang TSC strict parallel grip pullups.

Dips/pullups with 2 minute break between couplets:

17/22
14/18
10/13
8/12
6/10

Great shot Bill, looks like a sweet route!

what do you do when you can't bench your own body weight? i'm figuring drop weight off the bar but how much, do i pick a number i can do several of or do i pick my max 1 rep bench and do that once each set?

you climbers sure have my respect

cope #3

I have always gone with max sets each time rather than pacing on this one. This your opportunity to see what your maximums are.

Bodyweight 167
Bench Press @ 170
Pullups were overhand no-kip
BP/PU
20/22
18/20
16/18
14/16
14/16
1 min. between rounds...12:56.72 total

*numbers are down a bit; to be expected as I'm now on week 13 of 12. Rest week beginning this Thursday.

This is a strenght-endurance work out. For people who cannot press their own bodyweight: pick a load you can do approx 10 reps with and start from there. Max numbers each set. The numbers are suppose to go down. As you progress the incline will be less steep.

Use the pause-press idea. When you're almost done, take a few breathers and do 1 more. Repeat untill you realy cannot do one more.

Have fun, Johan

Nasty looking spindrift in that shot. What's the line go at? I'm guessing WI4 or thereabouts? Of course in Alaska most times the route difficulty is the least of your worries.

My serratus is not going to be happy about bench presses; methinks ring dips will have to substitute.

excuse me...has anyone seen my chest it seems to have fallen off...
travis bwt:243
rd 1 175#x9/8pu thought i hurt something so i dropped down to 155 for the rest
155#/pu
16/8
13/5
12/6
11/1
my weak link in pull-ups is definitely my grip, the last set i went to the grip store and they were out of stock

rob bwt:241
245#/pu
15/11
13/9
12/11
10/7
10/10
rob alternated palm-in/palm out
this one really hurt

as an addition, rob said he had to do a power clean and jerk to get his t-shirt off.
great workout

Matt G, thanks for the idea. I haven't had a week off CF for probably six months. I'm also still feeling a bit crappy after giving blood on Friday, so I think I might take a week off too. Awright! Sleep in tomorrow. :)

What's "kip" or "kipping," as regards pull-ups? Anyone....anyone?

greenwombat...#16
check out kipping in the FAQ and click on Eva's demonstration. It doesn't get any better. And I'll answer your next question: no, it's not cheating. Enjoy.

Beautiful route, and beautiful photo Bill.

Definitely a keeper!

Steveo

What so pretty rock.. In my holiday i want see it, where is it beauty placed?

Hello, I'm not sure if anyone will read this, I see that there aren't many comments posted. I am stationed in Dahlonega (north of Atlanta) and I am a loyal "crossfiter"; I am in the market for a couple of kettlebells but i am having a difficult time accepting the fact that shipping costs as much as the kettlebell. Does anyone know of a place that sells them localy?

Secondly, I read the NY times article "Rhabdo" and it made me feel proud knowing that I am in good enough shape to do "Murph on a regular basis and not have to worry about kicking-the-bucket. If people aren't in shape they need to start out slowly, if not they can continue to prove Darwin right; The weak and dumb don't survive!!

Thanks, Jason

I originally posted this on the crossfit Atlanta sight, that is where the "not many comments are posted" line is from, I didn't erase it before I copied and pasted.

Thanks, Jason

BW:185#
Bench: 185#, overhand/no-kip pull-ups
12/20
7/10
6/9
5/6
4/4

bw 142#
Lynne
bw bench press 145# 12,11,10,9,7 (only 3 more reps than last time)
pullups 20,17,15,13,14 (18 more than last time)

WOD Lynne with sub's

I assumed this WOD was about endurance so I found a chunk of surgical tubing, looped it, anchored it overhead and stepped on a scale. Lo and behold it said I now weighed 230# with shoes, etc. For the WOD I used 230# on BP and used the tubing as an assist for the pullups(no jumping). Used 2 min rest btwn couplets.

13,10/8,8/8,8/7,6/6,5

BP(230#)=42 reps; PU(tubing assist)=37 reps.

Well this is going to suck. Last time I checked I think bodyweight was hovering near 260...

sf
135 x 4
135 x 5
135 x 5 (falsed on 6)
135 x 6
135 x 5
PU in between as Rx'd (5 good, rest jumping/neg)
(5-6 ea rd)

DF
135 x 3
115 x 5
115 x 6
115 x 5
115 x 4
PU in between as Rx'd (Negs, 5 ea. rd)

BW: We are both well ovr 135, and let's just leave it at that (for now). Many miles to go.

...like Kelly I did ring dips & PUs
17&27
11&20
8&15
7&15
7&12

Good job, SGT Feather and Deflater Mouse! Good to see you're working hard in my absence...

Kinda lost track on this one...

BW 220

Worked with 185# up to 205. Bench's never been a strong suit of mine.

First set 8/15
7/13
5/10 throughout the remainder up to 205

Thanks Coach!

-Dennis

No WOD today - 5 hour knife / stick seminar yesterday so didn't have rest day. Back to WOD tomorrow.

BW 184#
BP 185#/overhand PU
15/10
13/10
7/10
165# (had to drop weight)
10/6
6/4

Have been doing crossfit for just over 1 month. At the time I could only do 5 PU. During this past month have lost 1" off my waist and gained 3#.
Did chest and tri's on friday PB 1 rep max 245 3x1 rep. Hit a wall during todays WOD.

bodyweight-191 Bench Press-195, kipping pull ups
rnd.1-26, 41
rnd.2-18, 30
rnd.3-13, 22
rnd.4-13, 23
rnd.5-12, 18

KB w/o later

Most impressive JeffT, really nice.

No benchpress options...subbed pushups

Pushups/Jumping Pullups
17/13
15/12
14/13
13/12
15/12
Total: 74/ 62

BW 165# bp 165#, pullups overhead no kip

BP suffered today because of severe pain in my left anterior deltoid when bringing the weight to my chest.

rd1 10/19 (pr)
rd2 4/6
rd3 8/8
rd4 4/6
rd5 7/5

Time 6:48

I thought this was for time (Will read wod twice next time). I guess I would have faired better if I had rested between rounds.

BWT-198, Used 175#, no spotter
3+22, 3+20, 3+18, 3+17, 3+17 I could have probably done 1 more rep per set on first 2 BP with spotter.

bwt: 205
BP: 205 x 12,7,5,4,4
PU: 14,10,8,7,7

bwt 174
no pu bc of elbow

bw bench: 7/6/7/6/5
ohsquat 95#: 2/5/5/4/4

c2 row 20 min: 4700m

bw 190

bp/pu
15/20
10/15
8/13
8/13
8/10

Any hints on rest cycles? Since it doesn't say "for time" I would guess about three min. between rounds to rebuild ATP. What about between the bench and P/U? Any rest there, or should this be a 'super set'?

BWT 165
25/20
21/20
15/20
13/17
AVG HR 117
Then I passed out in the corner of the gym and could not get up for about an hour. Felt like I was going to #$@% myself and puke at the same time. Did not eat before WOD and dinner lacked enough carbs. Good stuff.

Did this in hotel gym. But no bp so subbed pushups with feet elevated about 28". Pullup sets were 23, 15, 12, 13, 13. Not sure how this compares with prior.

Tariq

bp 55# db 15,12,12,12,12
pu no assist 10,8,8,8,8

RX 185 lbs
BP 52/P-U 109
BP 16,13,10,7,6
P-U 30,25,21,18,15

bw 143

couldn't do more than 1 or two reps w/ bw bench so used 135
all pull ups kipped

5/20
4/20
5/15
5/15
5/12

have a great sunday!

bw: 185
Only had 130lb for BP, overhand pullups, no kipping.
15/10
12/5
10/5
10/5
11/5

What do you do if you can't bench your own body weight?

As RXed.

BW: 175#

Total reps: 31, 105

R1: 9(PR), 30(PR)
R2: 6, 22
R3: 6, 19
R4: 4, 17
R5: 6, 17

Previous best from 2006-01-26 was 23, 90 reps, so not a bad improvement.

Pull-up bar rotates somewhat so grip was really challenged and was ultimately what failed at the end. Still felt strong enough otherwise to crank out a few more reps but grip was having none of it.

Had a mad pump after finishing the last set. Felt like i should be all oiled up and on stage posing!

Bwt: 177
Bench: 180 lbs.

BP/PU

32/25
13/12
9/9
9/9
8/8

I start out strong but can't maintain those high reps.

My daughter and I started CF just today. No BPing body weight. Dropped weight to maxing first set at 10 reps with good form. We're climbers too - but no ice... BRRRRRRRR! Go Bill!

As rx'd, BW 190

CFWU x3 (no pull-ups, used oly bar for OHS)

BP (185#)/PU (non-kipping, overhand)
R1 10/12
R2 7/8
R3 5/6
R4 5/5
R5 5/5

Followed up by hard 20 minutes on elliptical trainer and then 5km road run (27:24) as penance for failure on OHS WOD.

Sam

bw= 205

1st set, bp 185/12 reps, pu 12 (palms facing out)
all other sets bp 205
6/15 (palms facing in)
5/10 (palms facing out)
5/8 (palms facing in)
5/8 (palms facing out)

If you can't do the recommended weight:

Use a weight that's manageable to you, or use a percentage of the weight prescribed. Assume the "generic" male crossfitter weighs 175 and the prescribed weight is 95 lbs. Thus, you'd pick a weight that's approximately 55% of your bodyweight.

--From the FAQ page. What an awesome tool.

Thanks CF.

Tommy A. (185#)

18/20
7/12
6/10
4/8
4/6

JT (160#)

7/10
7/6
5/5
4/4
2/4

Probably shouldn't have done 150 pushups on our rest day. Oops.

one minute rest between sets

BW 175
Bench 175
I cheated and used the smith machine. I was worried about failing and having the weight knocking me in the noggin. I don't have a spotter.

12/12
10/9
8/7
6/8
6/8
Completed in 14:53. I tried to keep the rest period under a minute.
After that I did 25 each squats, OHS, and snatch with just the bar to practice form.

BW 155#

2/17
4/14
5/14
5/12
4/12

Didn't have a spotter...So I couldn't take too much of a chance on trying for that one last rep or two on the Bench Press.

Body weight: 180#

BP 185#/PU
11/22
8/16
5/13
5/13
5/15

BWT: 175

9/19
8/14
8/12
8/10
7/12

Last Time:
13/22
14/16
10/17
10/12
10/12

Disappointed with my numbers today. I did do 6 sets of pushups before this WOD today, so I kind of expected this. Thought I'd recover quicker. Still, a good workout. Thanks CF!

Anthony (BW=180)
Bench Press 180lbs x 15, 14, 12, 9, 8 = 58 total (14 reps below PR)
Chinups BW x 15, 15, 15, 15, 26 = 86 total (10 reps above PR)
Total: 144 (4 reps below PR)

Jodi (BW=110)
Bench Press 75lbs x 12, 12, 12, 12, 15 = 63 (6 reps above PR)
Chinups BW x 12, 12, 12, 12, 20 = 68 (12 reps above PR)
Total: 131 (26 reps above PR)

Weight 215
Bench 215/PU
Round 1: 15,15
Round 2: 12,13
Round 3: 11,12
Round 4: 9,10
Round 5: 9,10

bwt - 159.5 lbs
BP - 158 lbs - 14,11,10,10,9 (54-58 is PB)
chins - 31,24,20,21,20 (116 - PB!!)

greenwohmbat.....Hauver?

BWT: 160

20/23
15/20
14/17
9/15
9/20

BP Total: 67 reps
PU Total: 95 reps

Sunday 060521
"Lynne"

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

Post reps for both exercises in all rounds.

BW 195
BP 195#
3/16
3/13.5
3/12
3/12
2/11

All PU dead hang thumbs in.

BWT:175#
BP:175#
12/8
9/7
7/6
6/6
5/4

Pull-ups were very weak...still sore from Thursday's WOD done on Friday.
First time doing BP's for months...I know I could have done much better with a spotter.

BWT: 169
BP: 170

20/29
10/20
10/14
8/13
7/14

Totals: 55/90

Power endurance obviously needs some improvement!

Great workout..

Van

Finishing up third week ramping up on CrossFit!

My wife joined me today (2nd WOD for her)!

I warmed up with a light jog and two rounds of CFWU substituting pushups for the pullups and dips. Em joined me in the jog and warmed up with some ab exercises on the mat.

BP with fractional bodyweight and assisted pullups for both of us. I experimented with kipping after the first round (good thing the pullup machine is so stable). Em kept reducing her pullup assist and increasing her BP weight.

Me (BW 180):
BP 8@115, 7@115, 4@115, 3@115, 1@115
PU 13@80, 20@80kipp, 16@95kipp, 10@95kipp, 10@95kipp

Em (BW 145):
BP 15@45, 15@45, 11@55, 14@55, 9@65
PU 12@30, 8@45, 5@60, 2@75, 2@75

I feel weak, but am loving CF!

bw=133

10/10
10/10
9/8
8/9
7/7

bw 148, bench 155#
10/15
8/12
6/12
5/10
3/14

bw 219#, bench 220#

13/9 (strict)
9/5 (strict)
6/6 (strict)
6/6 (strict)
6/11 (kipping)

BW = 167#
"Lynne"
1. 145# x 10/15 PU (PR)
2. 150# x 8/13 PU
3. 145# x 10/12 PU
4. 145# x 9/12 PU
5. 165# x 4/12 PU

Pull-ups are getting much better. Couldn't get to double-digits on any one set when I started a month ago.

as rx'd, bw: 180

15/14
12/11
11/9
9/11
8/10
6/10

bw: 195
BP
175#x10 10
175#x10 7
195#x8 6
195#x7 6
195#x7 6

opps, scratch the 11/9 set. wasn't paying attention and inadvertently "created" a set from the numbers before and after

The pic reminded me. Just wanted to give my thanks to coach and everyone here. Had not climbed in over a year and actually got a chance to go out now that the weather is nicer and my schedule has freed up a little. Have been doing CF WODs for about three months now and was able to jump on routes that would have previously given me trouble had I not climbed in so long. Still cannot believe the carry over strentgh from these workouts.

Small shoulder injury so benching body weight was a little out of the question so subbed ring dips and did strict pull ups

10/15
8/12
7/7
6/7
5/5

bodyweight 190
should have rested longer in between sets

185lb bench press - 50
13, 12, 11, 8, 6

Pullups - 90
22, 21, 20, 15, 12

I rested about 2 minutes between each exercise. Is this correct, or should I rest between each "round" (bench AND pullups)?

BW=110lbs
BP=80lbs (5lb increase)
3,3,1,1,1
Kipping pull-ups
25(PR),20,11,10,10

Subbed pushups w/a 25# plate on my back, feet elevated on a 22" Versaball for the bw bench presses, pullups kipped, alternating grips: 21/18, 18/16, 12/15, 12/15, 10/10. For some reason, I thought this WOD was for time, so with rest between rounds, I might have squeezed out a few more reps. BTW bw bench presses are a work in progress for me, and with a slightly sore shoulder, I went with weighted pushups. Good work everyone!

BW 160

BW BP 8,8,8,7,7
Kipping pull-ups 41,33,30,30,30

Body Weight 203.5 Age 52 bench press weight 203.5
Bench/Pullups
12/12
12/8
12/5
12/5
11/4
I can't do very many pull ups so I tied a 10,20,25,30lb weight to my waist after the first set to see if I can improve my pullups.

I really thought I could get more reps on the bench with my body weight. Maybe it is because I'm not coming off bigger lifts. Any body else notice this?

Afraid I can't really call this "Lynne"...too many scales.
Shoulder-friendly adjustments.
45#DB bench, neutral grip
Hanging plank ring PU
16/10
10/8
8/7
8/7
7/9

Shoulder tender now. Really, reeeealy chomping at the bit to get back to it but need to make mature decisions. Pretty tall order ;=)

Darrell

bp 40kg (just over 60% bwt)
pus were jumping

10/10
10/9
9/9
9/9
9/8

bw = 165

bench = 165

8/17
4/13
4/11
3/11
3/11

BP 205#/PU underhand grip

12/20
6/10
5/8
4/7
4/7

Why the extreme dropoff?

Nice work on those pulls Ahmik, that's serious reps. You too Krista.

Working toward BW (129#) BPs. Worked my way up each round 85-90-95-100-105 and went 7-6-5-4-3. Worked dead hang pullups and they were 6 (dead hang PR)-6-5-5-4.

Just got to ystd's rest day comments.
John Seiler #16...I laughed so hard I need to post on the injuries page on the Message Board!!

D.

Bodyweight 69kg/151#

"Lynne"

As Rx'd

BP/Pull-Ups
8/31
7/20
7/22
6/15
3/16

My weak point on the Pull-Ups is my grip, particularly today as I used a slick, hard to hold
pull-up bar. I'll keep messing with my COC grippers work my way past the #2. Maybe even start working staggard grip pull-ups.

5x 5, 8...weak

BW 165
B/P 165#- 13/12/10/8/8 total 51
P/U 36/31/26/24/22 total 139

BW: 199
BP: 200
No rest, no spotter
10/6
4/4
5/4
6/5
5/4
No chest, no arms. Happy 49th birthday, me.

BW 140 lbs.
BP 140 lbs.

BP/PU

15/20
13/13
11/11
10/10
9/10

I don't like the feeling that with every set and with every exercise, I think that I could of done just one more.

BW 162

15/15
13/13
10/13
7/10
6/10
total 51/61
all pulls hanging

bw:165

7/8
10/8 with spot
7/7
7/7
5/8

First work out in a while without lifting partner. Couldn't push myself as much as I would like on the bench. Tried some dead hang on the pullups since I haven't done them in a long time.

Feeling horribly jaded today:

Pushups/Strict Pull-ups
30/12
20/10
15/9
13/8
12/7

Ben: (bw 205)

bp (16,12,10,9,8)
pu (22,17,13,13,15)

Only had it for one round today.

My BW: 188lbs
pull up/push up (had no bench/weights)
18/18
16/17
15/14
12/13
12/8

Girlfriend BW: 152lbs
16/15
13/13
11/10
10/10
9/7

This one was a good one. Love the feeling of "DO ONE MORE"

CFWU x3(-pull-ups)

WOD
(BP/PU)

DJ (BW192,BP195)-16/18, 13/14, 10/12, 10/12, 7/12
DJD (BW/BP225)-17/16, 11/10, 9/9, 8/9, 5/10

The limiting factor w/today's workout was the amount of Hefeweizen drank last night. Both of us had our fair shot at floating a keg of it. I guess we thought we could incorporate it into the WOD some how.

Pull-ups were 1/2 Dead hang and 1/2Kipping. I had an improvement of 18 pull-ups and 6 BP's from my last dance w/this chick.

Strong work Ahmik on those pull-ups!

Get some, Go again!

BWT 165

BP/PU

12/16
7/18
10/9
5/11
7/10

BWT: 150

1) 15x135, 15, rest 1 min

2) 12x135, 12, rest 1.5 min

3) 8x135, 8, rest 1.5 min/water

4) 8x115, 8, rest 3.5 min/water

5) 14x115, 6, Couldn't lift my arms up

New to CF, great workout

BP/PU
85lbs.
14/20
14/20
10/17
10/15
10/15

BW: 172
60# dumbels
14/12(strict, rest kipping)
10/10
8/10
7/10
6/7

************************************************

10k Trail Run before the rain; then as rx'd, no spotter for the bench...Numbers are moderate (for bench), should have done more.

6/21, 7/17, 5/16, 5/17 and 5/16.

What's up Van...

************************************************

This is my first crossfit workout. Always did my own things till I found this site.
165/pu (no kipping)
11/7
9/6
6/5
6/5
4/4

Can anyone judge me on how good that is for a 15 year old. Don't know of any standards, so just tell me what you think, (you're not going to hurt my feelings).

***********************************************

body weight: 175#

***********************************************

Subbed pushups for bench press; pullups were assisted with band:
Push/Pull
15/9
12/6
10/5
7/4
7/3
I definitely can expect to see these numbers go up as I train more!

was in a rush so did the whole thing in about 8 minutes
240 bwt
push/pull
11/11
8/8
6/7
5/6
5/5

Body weight:80.2kg's
80kg Bench Press:6,8,7,6,6 total=33
Pullups:20,20,12,13,13 total=78

Bench Press +9 from 12.3.06
Pullups +18 from 12.3.06
Same body weight as 12.3.06

Stable body weight,increased strength.XFit works.

Lynne and her twin sister

Did 10 sets because we're stupid

Rick BW 210 BP 185

BP 9,9,8,8,8,7,6,6,6,6 Total 73
PU 16,16,14,13,14,12,11,12,12,16 Total 133

Dan BW 180 BP 175

BP 14,14,9,9,9,7,6,6,6,6 Total 86
PU 16,15,13,14,14,12,12,13,12,12 Total 133

OUCH !!! Tomorrow is a rest day, right? lol

#104 slade.
Those are good numbers.There seems to be a muscle imbalance tho,as your bench seems stronger than your pullups.You want to work a little more your pullup strength.You're gonna have lots of opportunity for that here anyway.

Body weight: 215#

BP 185#/PU
4/8
4/8
4/8
4/8
4/8

BP is weak. First set of pullups were unbroken and decided I would do 8 for each set afterwards even if they were broken.

New to Crossfit did my first WOD it was great Can't wait till tommorow workout
47 y/o BW 215
BP 145
bp/pu
20/6
15/5
15/4
10/3
10/3
need to work on pull ups thanks for the Workout

2 rounds of CFWU (minus pull-ups)

175BWT/BP

8/13
7/11
6/13
6/13
5/10

Five rounds for max reps of:

Body weight bench press
Pull-ups

BW = 157 lbs.

Bench Press (157 lbs) = 14 + 12 + 10 + 8 + 8 = 52
Pull-ups = 13 + 10 + 10 + 7 + 11 = 51 (alternating underhand and overhand grips)

27 y/o 170 lb 5’10” approx 12% bf
Warm up: 3 rounds of front-middle-back stick shoulder stretch, 10 crunches, 10 back extensions, 10 push ups.
Bench 135 5 reps.

“Lynne”
Body weight bench press @ 170lbs: 7-8-6-5-5
Pull ups: 10-10-8-7-7
2 minute rest between each set.

My pull ups were up about 2-3 reps per set since last time, my bench reps were essentially the same. I was expecting my bench reps to be lower since the last time I benched at all was the last time we did Lynne… a pleasant surprise.

bw 190
bp no spot/pu overhand no-kip
185x10/10
155x8/8
135x8/8
135x8/8
135x8/6
14:00 min
Ended with easy 4 mile run in 30 min.

My First CF WOD!

For future reference (and for those of you who're new and haven't gone yet)...

This workout is intended to reveal something about your stamina. The goal is NOT to do the same amount of reps in each set (particularly with diminishing loads). That's relatively easy. Your objective is to push yourself to your maximum reps in each round...it's expected that your numbers will fall off as the workout progresses. What you're looking to see is how fast/how much you drop. A "good" score on this WOD is composed of both high reps and consistent reps per round.

Workout as Rx'd for once.

Bodyweight - 310 lbs.

Worked out on the same machine as I did last time for max BP since no one is in the gym that I feel can handle the weight.

last time - 280 lbs for 2 sets of 2.

This time - Coach, this is WHY I do Crossfit!

320 lbs on BP / PU
7 / 5
7 / 5
6 / 5
7 / 5
7.5 / 4

I did not pace myself in regards to the lifts. I just could not get past the 7th rep. I have NEVER been able to BP 320 this many times. I will be sore tomorrow. It was worth it, though. This one PUMPED ME UP!

Kegger - nice work.

51 y/o, 150 lbs.
BP / PUs
4 10
5 10
4 8
3 8
4 8

215 bench; dead hang pullups
4/10; 2/7; 2/5; 2/6; 2/4
(last time 225 1/9; 1/7; 1/5/ 1/6; 1/6)

warm up - 100 wall ball 20lb ball
(150 pullups yesterday)

WOD

ring pushups (rings 3" off floor/feet 18" off floor)
pullups

5x max/max

18/15
15/13
12/11
12/11
11/10

1x40 abmat

BW: 138
Did BP with 70lbs, and PU with 40lbs assistance.

BP/PU
10/14
8/8
8/10
7/8
7/7

as rx'd 200 bwt
68/111

20/32
15/25
13/21
10/18
10/15

Don't have a spotter so I did overhead presses on the machine instead. Also used 60# assist (on the Gravitron) for the pull-ups.

6 pullups
40# o.p., 15 reps

6 pullups
45# 15 reps

5 pullups
45# 14 reps

4 pullups
45# 15 reps

4 pullups
45# 10 reps

Also an hour of pilates.

BW and BP 175
BP/PU...Last rep of each set of bp was with assist from spotter. P/U's reverse grip, almost dead hang on 3-4" pipe in basement.
9/9
9/9
7/7
6/6
6/5

BODY WT: 227 LBS
R1: 225 X 3 ( MAY HAVE HAD 1 MORE REP BUT DIDN'T HAVE A SPOT SO I WAS A LITTLE SCARED TO TRY IT... I KNOW I'M A POON); 40 LB ASSIST ON GRAVITRON 14 CHINS (USED 60 LBS LAST TIME)
R2: 205 X 5 (DROPPED WEIGHT); 12 PU
R3: 205 X 4; 12 CHINS
R4: 205 X 4; 10 PU
R5: 205 X 3 (AGAIN, MAYBE 1 MORE BUT NO SPOT..); 13 CHINS
STILL REAL LAME BUT NOTICABLY BETTER THAN LAST TIME.... HOOAH!!

I still don't get it. How can kipping not be cheating? Your not pulling your own bodyweight anymore. You're just using momentum. I continue to stick with the dead hang pull ups. Call me stubborn.

You guys say that a crossfit workout saves time over the regular hour workout most people do because you can usually finish it in 20 mins. or less.
I just did
21,15,9 thrusters and pull ups in 13:38 then could not get off the couch for the next 2 hours.

Kevin

BW 170

BP 185 19,16,12,9,7
PULL Ups 21,17,13,10,8

minimal rest between sets (approx.1-2 min)

Team Emerald Coast

Back at it again!!!
Had an 11 day layoff due to a re-location
did Isabel tonight due to lack of equiptment set-up.

Anabel- 55lbs 4:38

Joey- 135lbs 2:47

Time to get some again and go again!!

crossfit@rawc.org

Age:42, Wt:177

Rode mountain bike ~4.5 miles to gym
Bench-press(175#)/Pull-ups(dead-hang)

I had the wife spot me on the bench-press.

9/9
6/8
8/7
7/7
6/6

Didn't ride home because I took a shower at the gym to get rid of the onion smell I had somehow developed.

43 y/o, bw of 183

as rx'ed:

14/14
10/10
8/9
7/7
6/7

total: 45/47

2 presses less, 6 pulls more than last time.

BW 187
Only have dumbells
65# db bench/pullups (alternated over and underhand grips)
22/10
18/12
14/10
14/10
12/8

BW: 185#
"Lynne" As Rx'd
BP/PU
9/13
7/11
6/9
6/8
5/8
- approx. 2 min rest between each round

JP (#127)...you need to do a search back in the message board and read the threads re: kipping. Then you need to do the math/physics and see that the same amount of work is being done either way.

"Your not pulling your own bodyweight anymore"...oh really? Fat people will be thrilled to know this. I'm sure I'll now see a flock of 350+lbs. people doing kipping pullups in my gym. 'Cause they're not pulling 350lbs. over the bar anymore, it's only 150lbs. or so.

cfwux1
bwt bp= 170#
8-8-6-5-5
pullups
20-20-15-15-12

Paul Sub 77% 135# 20/21, 13/15, 7/10, 7/12, 7/11
Jen Sub 77% 95# 7/6, 6/7, 7/7, 4/6, 3/5 No PU Assist!

I am 255lbs and looking forward to seeing how hard I can push the BP on this workout. I did the Sumo Deadlift and ring dip workout today so my arms barely made it to the keyboard :)

as rx'd (1 min rest from end of pullups to start bench)
Jim (205) 13/7, 5/13, 4/8, 3/7, 3/7
Mark (205) 12/8, 8/7, 5/6, 4/6, 3/6
Lalo (205) 16/10, 7/6, 5/6, 4/6, 3/6
Matt (185) 8/10, 4/8, 3/7, 3/6, 2/4
Jeremiah (235) 25/10, 10/8, 7/6, 5/5, 4/4

finished with O-lift practice, Jer is our new guy and has competed so he is our new expert. Great addition to our crew.

CFTB

BW: 225ish
15/12
15/12
14/12
13/10
13/10

Bum wrist holding me back.

subbed dips + 25lb for BP
10/25
11/19
12/17
11/15
10/10
Really need to add to some strength training on top of Crossfit. Have slid backward in some areas. Weighted dips is one of them.

"Lynne"
BP: 155#

Rd 1: 13/31
Rd 2: 11/31
Rd 3: 8/27
Rd 4: 8/28
Rd 5: 7/28

Obviously need to work more on my pressing. I felt like puking each round after round 2. Haven't ever pushed myself this hard on Lynne before.

Troy
CF Plano

Bodyweight 175 lbs
9/30
9/28
9/26
8/24
7/23

CFWUx3 less dips & pull-ups. Subbed in 45# bench press on each set

135#x8 warm up

"Lynne"

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

BW = 210#

1 = 175#x8 / 10, kipping, palms out
2 = 185#x6 / 8, kipping, palms in
3 = 195#x4 / 10, kipping, palms out
4 = 210#x2 / 9, kipping, palms out
5 = 210#x3 / 8, kipping, palms in

Notes: First time I've EVER benched my body weight! Only the 2nd time I've gone out with Lynne, and the first time my bench was at 175#, and I was using 50# assist on pull-ups. I can't believe the strength gains I've made doing just the CFWU and the WOD's in the last 3 months.

Thanks Coach!

bw 163 bp 170
1 mile warm up 5:51
18/24
19/25
15/31
14/20
15/23
1 mile cool down 6:48
temp in garage was 89-90 deg.

Thanks again Coach and Ted S.!!!

196bw
44yr
BP 5x5 195#
PU1x20
1x15
1x15
1x15
1x13

30/30
28/28
26/26
24/24
22/22
"managed" workout, rest periods ~3 min btwn rnds ~1min btwn BP and pulls. I doubt I could've done one more rep on any of the BP sets. I think I migt have been able to eke out a couple more reps on a few of the pull up sets. I think this is the best I've done on the pulls, lost a little on the BP reps. But I probably now do 20 reps of pulling for every BP rep. Have replaced BP centric workouts with more functional standing press work and my shoulders are much better for it.

Despite the discussion about crossfit injury rate one of the best things about CF at my age (and my level of accumulated abuse) is, that although I still get dings I feel my body overall "works better" than it did before. I fell into the rut of overspecializing and unballancing my body, such as too much horizontal pressing for at least 25+ years.

Thanks Coach

bw 189 bp 155#
10/6, 6/3, 6/3, 3/2, 3/2 @ 10min
1st time poster, excited!

Age-50/BW-240#
Used 200# for bench/kipped all pulls
1-10/12, 2-9/10, 3-9/10, 4-8/10, 5-7/10

Did about 30 to 45 seconds between rounds. 135# on the bench - bw is 170 (still iffy about doing BW with no spotter).

12/16
7/10
5/12
4/7
4/10

I put down that I did Helen on Friday, I actually did Fran

First time posting, been doing WOD's for about 2 weeks now!

As prescribed-
No spotter, no kipping. Bodyweight= 175
BP/PU
15/14
13/12
11/12
11/12
9/10

Totals-
59/60

Little dehydrated today, I expected better numbers.

bw: 215#, 39yo
135 bench, assisted pullups 12.5
10/10
7/7
6/6
5/5
3/6

PW
Ring pushups +25#/pullups
9*/22
12/20
12/16
10/20
12/16

*plate slid off my back

Been awhile since I did anything for chest except pushups. It showed too.

170 lbs, no spotter. Unassisted pullups, no kipping. 1 min between all exercises. 107 degrees in garage. ouch.

9/15
5/12
4/12
4/11
3/12

The same amount of work is done when kipping, but some of the work is done by the legs and core. This means the pullup muscles will do less work in the same amount of reps than if one did strict form. I think it is personal preference, either doing 20 kipping or 15 strict could yeild the same amount of work from the pullup muscles. If you want to be able to put bigger numbers up, then kip. Just my .02

12/11
13/11
14/10
14/10
12/8

btw-203# bp-205#

-bp/pu
1-15/28
2-15/22
3-12/17
4-12/15
5-11/15
-65/97
body weight down from 210#
bench press last time was 225#

I did not have a bench so I maxed out on push ups

65 17
42 12
35 9
30 8
30 7
Need to drink more milk!

BW 160
49 YRS

10/42
7 /24
5/17
6/20 (switched to underhand grip, and the wife finally came in to witness the action)
6/15

Just over 2 months on Crossfit, and I've done tons of pullups in that time, but just didn't know how many I'd be able to do on a max attempt. I was way into pullups as a teenager, but hadn't done more than 15 in one day until 2 months ago. Crossfit has changed my attitude from looking downhill at a life with bad knees and degeneration, to looking uphill at the prospect of elite fitness. Hope is good! Thank you so much to the Glassmans and everyone at Crossfit!

bw 189 bp 190 1 minute rest between rounds.
pu tg assist.

Tim shawn bw 135 bp 77lbs
1. 15/17 1. 19/18
2. 10/12 2. 10/10
3. 6/10 3. 8/11
4. 7/10 4. 7/9
5 6/10 5. 8/13

BWT 194
BP 195#: 11+10+9+9+8 = 47
Kipping p/u's: 15+13+13+11+11 = 63

Improved BP total by 11 and p/u's by 17 from last time. Now that I've got kipping down, my p/u numbers are really improving. Only problem now is that my upper back/neck is continually sore!

BW = 152 lbs. used 155 lbs.
round 1 = 26/40
round 2 = 15/29
round 3 = 11/24
round 4 = 10/21
round 5 = 10/26
total 72/140

BW 135

No Bench on the weekend, (gym at work) wore 25 lbs weight vest with toes on 24" plyometric box.

Push-ups/pull-ups
30/22
27/18
22/14
19/12
17/12

bw 181

bench press 185 pounds
pullups

14/20
12/12
9/15
8/15
8/13

bw 193, bp/pu

Rnd 1: 10/12
Rnd 2: 8/10
Rnd 3: 8/9
Rnd 4: 6/10
Rnd 4: 6/8

First time with Lynne, this beginner is still easing into the WODs... only used 35# for the bench press. Therabands for pull-up assistance. Upper body is beyond weak...

47/15
32/13
21/13
19/9
18/7

bw 170

used dumbells for bench
10/12
12/12
10/10
10/10
8/10

BW @ 185 (not really)

chins 15,12,12,12,12
bench 6,5,5,6,6

BW - 195#

used 155# for BP

rnd BP/PU
1 10/10
2 8/8
3 7/7
4 6/6
5 5/6

Both one minute rest between rounds

Chris :155# BP/Kipping PU
10/25
7/15
4/15
3/13
3/13

Julie:55# BP/Body Rows
12/30
11/20
8/17
7/17
6/15

BW: 213
age: 43

Bench Weight: 217lbs

Pull-ups all kips

8/14
9/14
6/14
4/14
4/10

bw=165
12/15
6/6
3/5
2/6
2/5

Body weight 185 lbs.
Bench press 135 lbs.
Pullups-hanging

7/10
7/10
6/7
5/6
6/6

60, bwt 283. Late night last night, slept late and the gym closed early, so sub'd with Total Gym machine. Seriously doubt if I could have done half of this with regular bench and pu bar:
21/16
14/14
16/14
13/10
9/12

In recent years, my max pu rep has been about 8, with bench w/reps about 220x5 or 7, so the machine is a crutch, but it's helping build.

Stuart R--you, my lad, are a stud, pushing & pulling that body wt.

re photo of the day
Bill Amos.Thanks for the inspiration.Never done it before but I got out and climbed the mountain behind where I live.1000ft(is that a mtn,or just a hill?) straight up from sea level,bush clad and slip strewn,its handholds all the way.Bit of fun anyway.
About kipping vs strict pullups.I'm sure the functionality of the kipping movement helped me there more than slow, strict deadhangs ever would.

John Seiler (#141)

Didn't you just take 3 weeks off? I would expect you to have gone backwards a little bit.

You know what you're doing. If you want to add more to it, go to town, brother.

BWT: 225
Bench/pull-ups
11/23
9/18
9/18
7/16
7/16

Improved by 12 reps on bench over last Lynne. Have never done my bwt more than 8x. Awesome feeling. Also had a PR on pull-ups.

Should the goal of this be to have nearly the same amount of reps on the bench as pull-ups? It would seem that like numbers would equal greater functionality.

bwt 195
7/32
5/30
5/27
4/25
4/23

Good day for pullups, not so good on the bench.

team tikrit:
mfbunch: bp 155, rounds follow: 11/22; 9/15; 8/15; 6/12; 6/12, much better than last time
can't remember joeyd's rounds, but was down a little from last time (just got back from r&r)

bwt 165
14/15
7/10
5/8
4/6
Quit after 4 rounds. Happy with bench but surprised at pullups, although my form was dead hang with zero kipping.

No weights available today so subbed one arm push-ups with pause at bottom for bench.
Pull-ups done dead hang on ledge.
push-ups ea arm/pull-ups
5/21
5/19
5/20
5/18
5/15
30 sec rest between sets.

Me:
BW 198; BP 195#
Five fewer reps than last time.
11/16
8/16
7/16
6/16
6/13

Wife:
65# BP / Gravitron-90# assist
13/10
12/10
11/9
10/10
8/10

BS 155#
All pullups DeadHang (no kip), alternated wide & narrow each set.
Bench/Pull
----------
8/12, 8/12, 7/8, 6/9, 5/6

BW: 155lbs,

bp/pull up

6/14
8/8
8/7
5/8
6/7
=77

BW: 195, BP 195

bp/pull up

4/25
4/15
3/16
3/15
3/22

BP 75
PU - jumping kips

bp/pull up

5/10
8/10
6/12
7/11
6/10

BW 195
195 x 5, 16 (PR, both exercises)
185 x 5, 13
185 x 4, 8
165 x 5, 9
165 x 6, 8

First time to be able to do BW bench press. Form breaking down at end, so I dropped weight to maintain form and a reasonable number of lifts.

Previous best pullup number was 15, bettered it by 1.

BWT-205
1.5 mile warm-up 10:52
RD-BP-PU
1- 9-17
2- 7-14
3- 6-14
4- 5-12
5- 3-11

BP 165lb

11/11
10/9
9/8
8/7
7/6

BWT-205
BP PU
1-12 14
2-9 10
3-8 10
4-7 8
5-4 7
left shoulder started popping on the second set of pullups, switched grip to under hand, less popping that way

CFWU minus PUs
BW 141lb
BP 140lb on Smith/PU 60lb assist
11/10
6/9
5/7
3/6
2/5

BW 70.8

BP Close(10cm on Sliver)Grip 70kg 5,5,5,4,3
Neutral Grip Strict BW Chin Ups
19,19,19,14,15

2mins Rest Btw each Exercise

DOH! Hmmm I could have sworn today's WOD was LINDA...Oh well...I can't do Lynne at my home gym anyway.

Linda: Self scaled - no room for bench press, no spotter

BW 157#

10-9-8-7-6-5-4-3-2-1
135# DL
Push ups (according to bathroom scale 108# in up position)
65# Hang Squat cleans (for cleans)

47 Minutes.

bw = 181#
bp = 185#
10/18
6/12
6/11
4/9
4/9
1 min rest between couplets.

Quick question... most WOD's are timed events. Since this one was not timed, how much rest should be taken between exercises and then between sets? I did it the same as all WODs (timed) and it reduced my output considerably...

BW 185
12/16
6/8
4/6
3/4
2/4

Weak... but it only took my 7:32

Body Weight: 69 kilos

Bench press: 40 kg.
2/3/4/2/4

Pull ups: unassisted
2/4/2/2/2

A lot better than less time:

Body weight: 74 kilos

Bench press:
12 x 30kg
1 x 40kg
4 x 35kg
3 x 35kg
3 x 35kg

Pull ups (assist):
2 x 15kg
2 x 15kg
2 x 15kg
3 x 15kg
3 x 15kg

BTW=152. Bench weight was 155. Kipping pullups two steps away from the bench. Rested EXACTLY 60 seconds between rounds.

BP/PU
16-34
9-20
6-15
5-13
4-13

Doing this with such limited rest was punishing. Took me about ten minutes to be able to straighten my fingers. My heart wanted to jump out of my chest.

-D.

As rx'd

BWT 225
10/12
8/10
6/8
6/8
5/8

3/7 extra one no rest between the end of the 5th and the 6th but 1:30 between the rest.

Hello everyone!

Completed this on 22/05/2006 (tomorrow). Bench press is almost back to where it was before my writst injury. Pull ups still a pain but I'm sure I'll get there in the end.

80 kg. bench press
6/6/3/2/3

Pull ups
6/4/4/3/4

BW=90kg.

London Crossfitter!

BW: 170lb
Age: 31

Bench/Pullup
15/16
10/11
6/9
6/7
7/8

1 min between couplets. Could have used a spotter for bench to get right to failure.

Body Weight -200 lbs
Age: 36

Bench/Pullup
15/13
10/10
8/8
7/6
7/5

BW: 155lbs
Bench/Pullups
1-14/13
2-9/8
3-7/6
4-6/5
5-5/4

2min b/t sets

Great photo!!
What route in the Kichatna's?
At first, I thought it was the crux on Ham & Eggs on the Moose's Tooth.

Team Peleliu (minus)

bp/pu
Capt E (BW=210): 6/14, 7/12, 5/11, 4/11, 4/11
Lt M (BW=205): 12/36, 8/25, 6/20, 5/20, 5/15

3 min rest between each round

BW 90 kg
sub feet elevated push-up (more shoulder friendly) for bench-press bc of left shoulder injury
push 31 - 26 - 34 - 37 - 40
pull 24 - 18 - 26 - 26 - 25

take a breather and do 1 more.

started to dig deeper into myself every set.Good workout.
have fun, Johan

BW: 213; BP: 215

6/12
6/12
5/12
5/10
4/7

2 min between rounds...

BTW 180
BP 185
10,10,8,8,7 = 43
25,20,20,18,15 = 98

BW -- 200/BP -- 205
BP/PU
14/14
14/9
10/10
9/8
9/10

12:00

BW - 190 --> BP - 185

BP/PU
11/15
8/10
6/10
6/8
5/8

3 min between sets

b/w -- 205
bp 215
bp/pu
7/5
6/5
5/3
5/3
2/2

5 rounds, max reps

Me: (bwt ~120#) BP=75#/jumping pullups
13/10
12/8
9/9
8/9
8/9

R: (bwt ~145#) BP=145#/dead-hang pullups
18/12
12/10
10/8
9/8
8/6

MM: 135 x 10,10, 6, 7, 7
pu x 15,10,10,10,10

JM: 205 x 5, 4, 4, 4, 3
pu x 23,15,15,11,10

DK: 155 x 20,10, 8, 6, 8
pu x 20,13,13,11,11

BWT= 202
Bench press= 200
Rest= walk to water fountain, drink, walk back to bench.

BP/PU
15 14
10 10
8 10
5 8
5 8
Total time 9:00

Felt ambitous and did 2 more rounds

5 4
3 4

11:00

BW: ~240

BP: 205 lbs, PU: BW

7/2
5/2
5/2
3/1
4/1

Improved on the BP's, first time doing BW PU on a WoD. Form on the PU's was . . .interesting. Drew my knees up but didn't move my legs after that, so I don't think it is kipping in the CF sense, anyway. I think it's a center of gravity thing. Also rested too long between reps, I think.

BW 240#
As rx'd
21/18
16/12
12/10
10/8
10/8

BW = 167 lbs.

May 10, 2006
Wednesday 060510

Back Squat 5-3-3-3-1-1-1-1-1 reps

135 -> 210 lbs. (failed on 225)

Followed up with 20 pullups, 10 elbows to knees, 40 wallballs (10 lbs).

Is this WOD implying to go to failure 5x on each exercise??

If so, wouldn't that be unhealthy on the CNS?

BW: 170
Bench: 170
PU: BW
13 x 11
14 x 10
10 x 8
8 x 9
8 x 8

Bodyweight: 175#

BP/PU (kipping)
3/15
3/11
3/10
3/10
4/10

I don't have anyone to spot, so I have to stop short of that last BP rep or two that I might/might not get. I am new to the commercial gym where I workout, so I don't know who I can trust yet to spot me.

Pushups/pullups
22/5
18/2
18/4
18/2
18/3

I alternated grips on the pullups, which is why the pullup numbers are all over the place while the pushups numbers are about flat.

BW 185lbs

Bench: 185 x 5 x 10
Wtd Pull Ups: 1 Pood KB x 5 x 5

*First time benching in a loooong time. I was very happy to see that my strength is better than ever on a lift that I rarely perform. Proof positive that Crossfit works !!

185
5/7.5
4/6
3/6
3/5
3/5

BW 190, Age 41

Still have elbow problem, so substituted 225# deadlifts for pullups. Can't do bodyweight bench, so used 135#.

Set 1 - 15 bench, 8 deads (bench PR!)
Set 2 - 10 bench, 8 deads
Set 3 - 10 bench, 8 deads
Set 4 - 10 bench, 6 deads
Set 5 - 10 bench, 8 deads

CrossFit is amazing! I'm 41 and achieving benchpress PRs. I haven't benched since March (last time with "Lynne") and could have gone heavier today.

Cf W/u
15/16
10/12
10/12
10/11
7/10

BW 155

bp: 10 (15 previously), 5 (10 previously), 8, 7, 6 = used thick bar
pu: 15, 10, 10, 8, 8

BW 203 (205# for bench)

11/5
10/6 assisted p/u
8/6 assisted p/u
6/6 assisted p/u
5/5 assisted p/u

Quick question - How much extra weight should be added when bench pressing using a smith rack to equal a true flat bench with 45# bar? Thanks.

cfwu x 2, minus pull-ups and dips

then as rx'ed:

bwt 77 kg, bp 75 kg

BP: 14, 12, 12, 11, 11
PU: 13, 11, 9, 9, 9

Totals: 60/51

Totals from 060312: 52/37

Dead-hang pullups, neutral grip. I've seen some great progress in the few months I've been doing CF, but today was really encouraging--my worst set of pullups today equalled my best from two months ago. Thanks everyone!

BWT:175

BP - PU
10 /25
7 / 18
7 / 13
6 / 13
6 / 13

bodyweight: 240

Bench: 5-3-3-3-2
Pullups: 10-9-8-6-7

BP - PU
11 12
10 10
8 9
8 8
6 7
38, 165 AND TIRED

Bwt: 200lbs

BP PU
9 16
5 9
5 9
4 7
3 6

Pullups were deadhangs.

Day late on this one, but felt very strong...

Haven't done flat bench in some time, but even after over a year of low carb diets, extra cardio, etc... Here I go again...

BW: 224
BP: 225 lbs

BP / PU
12 / 20
11 / 12
8 / 10
7 / 10
6 / 10

Bench was moderately weaker than I wanted for the simple fact that I hadn't trained it in some time, however, thanks to CF, my pull-ups were great! The first two rounds were all dead hang, with an under-hand grip, and very strong. I was really stoked. The last three rounds were roughly 5 dead hang and 5 kipped.

Rounded off the day with the boot camp class my company offers which was 2 rounds of physio-ball DB superset work, ab/hip-flexor work, 400M sprints, and stairs.

What a nice way to spend lunch, huh?

3+ hour climbing session that, in addition to my newly acquired cold, was plenty of exercise for me for the day.

BW 193

BP 205lbs 8/6/5/5/4
PUps 15/10/8/7/6

BP: 95lbs
BW: 130lbs
2min rest between rounds

BP: 18,14,11,10,10
PU: 21,15,15,15,12

total: 63/78
last time (52/67)

"Lynne"
Five rounds for max reps of:
Body weight bench press (185# bench, bwt=185#)
Pull-ups
[<10sec b/w bench and pull-ups; 1-1:30 b/w rds]
7/25
5/16
5/13
5/12
5/12
TOTAL=27/78
Previous was with 190# TOTALS=21/71

bw 195, bp 195 pull-ups were strict dead hangs and no spotter for the bench.
1)10,12
2)12,12
3)12,10
4)10,10
5)7,8

bwt = 183
bp = 185
Pullups/benchpress
26/13
12/5
10/3
10/4
10/3

First and second sets of pullups were without kipping; remaining three sets were kipped bigtime.

68 bench press reps
100 pullups
bw 160

as rx'd

bp:175

15/15
10/10
7/8
4/6
4/6

185 bench
8,6,6,4,4
Pull up
8,9,8,7,7

185 bench
10,10,10,9,6
Pull up
12,10,9,7,9

BW = 235 lb.

as rx'ed

Bench
12/8/7/6/5

Pull-ups (kipping)
13/8/9/8/8

total bench reps = 38
total pull-up reps = 46
total reps = 84

Body Weight 200#

Bench Press/Overhand Pull-up
25/18
10/7
6/5
7/6
6/5

I assumed that you didn't rest between sets so I didn't. Biggest difference was between 1st and 2nd sets

90#(bw 120)
13/25
8/18
8/16
6/14
7/19
reps 134

don't know where the final round came from??

BW 192#, benched 195#, weighted pullups w/45#

10 / 10
8 / 7
6 / 8
4 / 9 (unweighted)
6 / 9 (unweighted, extra wide grip)

14:00 - looking at the results, think I could've gotten more reps in by using some of the techniques above. Still great upper body strength work.

BW - fatty mcfat fat 200

Benched with 150

BP PU

5 7
3 5
3 4
3 4
2 3

BP = 170, BW = 172
BP/ring pullups
16/23
11/20
9/16
9/14
9/14

Pullups kind of sad today...

Bodyweight - 195 Lbs.
BP-195

1-15/22
2-12/16
3-8/13
4-7/10
5-6/11

Running a day behind due to my crazy graaveyard work hours.

totaled out at 60, little lower than last time but I have been using much better form and being a lot tighter on myself.

Factory rider #227

I have found that it depends on the smith rack you are using. The one at my gym has weighted assists (you can tell by the cable running off the top of the bar and into the apparatus). With the assist, the bar only weighs 15 Lbs. Some weigh a bit more. Some racks without the assist can be 45 or a touch more. The best bet is to ask the gym staff. Someone should know. Good luck.

WOD
Done late in the day:
Body Weight 165ish
Set 1-6 bench/16 overhand pullup
Set 2-7/12
Set 3-6/12
Set 4-5/12
Set 5-5/10
Numbers are down, not sure why, probably due to not wanting to work out and just muttling through it.

BWT 195
195#, 6, 21
195#, 4, 13
185#, 5, 13
185#, 4, 9
185#, 4, 9 (chin ups)

BW 200

195#, 8/17
195#, 5/10
195#, 4/6
195#, 3/4
195#, 2/4

BP - 22
PU - 41
Total - 63

didn't read the WOD instructions very carefully and accidentally did this one for time...

7:33m

5 rounds x 215lb bench, Pull-up
13/10,6/8,5/7,5/6,4/5
2min between sets (<30sec benchpull)

after closegrip 135 for 20;curl 50 5
OHS5x45,45,95,115,135

Still very new here...only my 4th Crossfit workout so far, but I'm loving it. My lack of muscle stamina is a real reality check...makes me want to keep working harder.

BW 195#

Bench weight 195 (hit the wall during second set; reduced weight to 185 for sets 3-5)
Strict pull-ups, kipping on last 2 of each set.

26/21
12/12
12/12
10/12
9/10

bw: 175
10/18
7/15
6/11
4/10
4/11

did this workout 15 min after I did mondays (5/22)

bw 165#
bench 165#/pull ups no kip
1st-22/15
2nd-21/14
3rd-16/12
4th-15/10
5th-(bench 205#)6/12

did the 205 because that was my partners and I wanted to try and show him up. he got 7 on his last rd. maybe next time

BW 170
Bench 175

5/10
4/10
4/8
4/8
3/6

body weight - 175

bench @ 185 = 38 reps
pull ups = 75 reps

BW 183lb
First Lynne....I like her!
As Rx'd
BP(185lb) / PU (deadhang)
22/20
13/14
15/16
10/10
12/14

72/74 = Totals
Pullups felt a little weak.

Day One of CONUS workouts. Just back from the one week ago and went on an orgy of food and ETOH...Pope AFB.. BW 198lbs..

BP: 155lbsx7x12x8x8x7x7
PU-12x12x9x10x10

Better next time

Day One of CONUS workouts. Just back from the Box one week ago and went on an orgy of food and ETOH...Pope AFB.. BW 198lbs..

BP: 155lbsx7x12x8x8x7x7
PU-12x12x9x10x10

Better next time

untimed 3mi run after WOD

weight 175
max reps

16/18
13/18
9/13
8/10
7/10

Time: 16 minutes

225 x 7, 12 pups
225 x 5, 10
225 x 5, 8
200 x 7, 8
200 x 8, 6

bw = 226

Dave A
bw=210 bp=205
9/16
7/11
6/11
5/9
4/7

PatG
bp=205
6/9
5/5
4/4 (gravitron 40)
3/8 (60)
1/5 (60)

Executed 23 MAY 2006
3 x CFWU (- PUs / dips)

BW=180

BP (182#) 15-12-9-8-7 = 51
PUs 20-15-15-11-10 = 71

bw = 195#

195# bench press / bw pull-ups

8/12
6/10
6/8
6/8
5/9

BW = 203
90lb DB's for BP

BP/PU
Rd 1 14/25
Rd 2 10/19
Rd 3 7/15
Rd 4 6/15
Rd 5 6/14

43/88

44/72 last time.

3xCFWU (sub leg raises and bench press w/bar for dips and pull-ups). 155 lbs BP.
11/21
7+1/15
6+1/15
5+1/13
3+1/13
+1 was an assisted rep, reversed grip on last set of PU.

#128 Kevin, too funny, lol! Sounds like a great way to spend the weekend :)

BW: 152
155lb barbell

11/13
10/12
8/12
5/12
5/9

39/58 total

95 lb barbell bench press
kipping pullups

15 / 12
12 / 12
12 / 10
10 / 11
8 / 5

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

Bench /Pull-ups

27 / 29
15 / 20
11 / 18
11 / 19
11 / 15

About 1 minutes rest between rounds...a few seconds more on the last round...all done in less than 15 minutes.

185lbs 12,10,7,5,4
PUs 12,10,6,5,4

It's official, I suck

BW 165

140 x 9,8,8,7,8

Pull ups
5,4,4,4,4

Rich Bench 170lb 17, 11, 7, 6 & 6
PU 170lb 22, 16, 15, 12 & 12

Matt Bench 190lb 12, 11, 8, 6 & 7
Pu 190lb 11, 9, 7, 6 & 6

Clint Bench 135lb 12, 6, 5, 5 & 5
PU 135lb 10, 6, 5, 5 & 5

Sam Bench 135lb 10, 5, 4, 4 & 4
PU 135lb 10, 5, 5, 5 & 5

2 days late, but a great one.

BW #195

bench #185 pull ups
Round 1 15 21
Round 2 10 18
Round 3 8 14
Round 4 7 11
Round 5 5 10

PB on the pull-ups but faded hard on the Bench. I figured next time I will go bodyweight if I can get a bit stronger.

BW = 215

BP @ 205#
12,6,6,5,6

P/U (Dead Hang)
14,9,9,8,11

Bench 185
8,5,5,4,5
Pull Ups
8,8,8,8,8

BW 205

23/13
13/8
8/6
6/5
6/5
btw 129

Sweet, I haven't had the chance to get online until today. The route is on Transition peak off the Cul-de-sac glacier. As far as I know it was unclimbed (and still is). We bailed a ways after this crux pitch due to lots of scary stuff coming down. I trained for five months using Crossfit before heading to Alaska and felt exponentially stronger because of it.

13/22
9/14
7/11
4/8
4/8
Bwt 220, Bench 225

No gym Lynne: ring dips and pull-ups.

Ring Dips:8,7,7,6,12(bar)
Pull ups, dead hang:10, 7,7,5,5.

Deadlift 295#
3-3-3-3-3

Lynne
10/30
9/30
8/30
7/20
6/20

49 y.o. Bw-201 6'-4"
135lb Bench
10/15
9/13
8/11
7/10
7/9

One more comment concerning kipping, see JP (#127). Yes there is momentum involved, but if you look at what makes up momentum it is mass x velocity. So what's creating the momentum, the body is collectively creating enough velocity for its mass to create a kipping pullup. Kipping pullups are a much more powerful and athletic movement. Many can do a conventional pullup, can you say the same about kips?

225 x 7, 12 pups
225 x 5, 10
225 x 5, 8
200 x 7, 8
200 x 8, 6

bw = 226

BW 255lbs

Bench 255lbs/Dead Hang Pullups

9/8
6/6
6/6
5/6
5/6

did this one a few days late
BW: 163

BP: 2x85# db's (no available bars): 12
PUs: 20

BP: 2x85# db's: 8
PU: 15

BP: (165# barbell available): 12
PU: 10

BP: 10
PU: 10

BP: 8
PU: 8

bw 220
11,20 pu
10,15pu
7,15 pu
6,12
5,10

BW 175 lb
BP 185

15/18
8/10
6/8
5/6
4/6

185 lb. bp dead hang underhand pu

9/8
5/6
3/4
1/3
1/3

BWT:170
Bench Press:175 and dead hang pull-ups

Round 1: 12/12
Round 2: 12/12
Round 3: 11/12
Round 4: 9/12
Round 5: 8/9

Total: 52+57=109

BW: 170#

No spotter.

170# BP - 3-2-2-1-1
Kipping PU - 20-14-11-7-8

Not quite as good as last time. Lack of sleep this week is probably catching up with me.

Did this on Wed 5/24
Bench(225)/pullups
6/7, 6/6, 5/5, 5/5, 4/4
************************

Gave all I had on this one. Last time did a total of 45 bench press @ 185 lbs. Today it broke down as 16/13/11/10/10 for a total of 60. Also did 30 PU on my 1st set can't believe it. PU as follows 30/21/18/15/15 total of 99.

135 lb bench 12,10,7,7,6=42
pull ups 13,8,8,6,6=41 vs
175lb bench=25, pull ups=53 on 3/13/06
vs 22/51 on 1/26/06
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.
10 min ellip w/u 14/14. hr max 162, hr avg 126. pretty weak effort...

bwt=150, bench=150, pu=kippers palms away

17/28
15/22
11/19
10/18
11/16
=64/103
wu=jog 1 mile, bar bench, slow pu'sx1x3
no breaky, handfull of cashews diner

worked out with Konantz

did it in 8:04

Bench was 175lbs.

my bwt was 170lbs.

Max bench reps were 6

Max pull-ups were 9.

BP 185#/PU - Kipping
9+1/17
4+1/13
4/12
3+1/12
2+1/11

BW 190

Bench 150 lb.
8,7,7,7,7
Pull ups
16,12,10,10,10

bwt=182
BP=185
9/17, 6/13, 5/12, 5/11, 5/10

BP 90% of BW = 145 / Ring plp
5/15, 5/12, 5/9, 4/9, 4/8

BW 185# but can't bench it.

Bench 145#/pull-ups:

3/9
3/7
2/6
2/5
2/5

TOTAL: 12/32 -- up a couple reps on the bench but way off on pullups. Not sure why.

"Lynne"
BWt = 156 lb.
BP 160 lb. / pullups kipped, palms parallel
5 / 24 (PR)
4 / 15
4 / 14
3 / 15
4x155 / 14

then did back squats to 3 x 3 x 195; was planning on 3 x 5 but felt too fatigued today

bw 165
benched 75 kilos. lat/tricep injury still hurts; unable to do pullups, did ring dips instead.
6/11, 4/10, 3/9, 2+1/9, 1/8

****************************************************************************************************BW @ 227

BP@ 225 PU

10+1 11
10 12
10 13
9+1 13
7+falure 15

cfwu

196 bw
185x10/8 pulls
185x7/7 pulls
185x4+failure/6 pulls
185x4/6 pulls
185x4/6 pulls

on vacation
BW- 180
Bench press with 185: 11,10,10,9,7
Pull-ups: 20,15,20,15,15

BW - 164
BP - 165
BP PU
12 15
4 7
4 7
4 7
4 5
1 minute rest between sets