OK, someone's gotta ask: What weight are those guys straining over?

84 reps of BW BP by my count. Linda demands 55 and that kills! I like the challenge!

After the "Kelly" workout I was praying for zero leg involvement in this workout. Wow, prayer does work. In Coach I Trust.

CF SanFran! I'm going down to SF next month for a wedding and hope I can arrange a workout with you guys. Gotta try some of those deadlifts or are you about to Clean that thing? ;)

That was a 735lb deadlift we did after our (individual) ME Deadlift day. Our bar was only rated to 700lbs, so were really just performing a product test...really.

You can see a locked-out photo at http://www.sanfranciscocrossfit.blogspot.com/ .

adrian,
was it a deliberate choice not to alternative your grip?

go KELLY!

Paul (#6):

We did a few reps hook grip (pictured) and a few reps mixed grip. The link in my other post has a pic showing us locked out with a mixed grip.

Rob_M (#4):

Drop us an email to let us know when you'll be around!

...and we're a ways away from cleaning that beast...but maybe someday...

Comment #5:

"You can see a locked-out photo at http://www.sanfranciscocrossfit.blogspot.com/"

Must'a been a tricky moment when ya let got of one hand each to changed grips! Got a photo of that? ;o)

Ah, I see all has been explained in a later post. LOL.

bw 73 kg (should be 67 kg), ~ 26 minutes

sub'd 60 kg bench. wasn't sure how I'd hold up so i paced myself. will do bw next time and push harder. i'm going to go wear myself out now.

later, y'all

Can I sub ring dips for bench press?

I can't get to the gym today, so I'll take a nice 5-10km run instead. Looks like I'm missing a killer WOD.

nice pic adrian.

I don't know anyone who can do 21 pullups, let alone 21-18-15etc. I'm using that machine that takes weight off me... 40 kg off.

now thats team work

#15, I couldn't do 21 pullups last year. Then I couldn't do 21 in a row a few months ago. Now I can pump out 30, so it takes practice. And bionic elbones.

Juuuuust can't quite figger out the practical merit to that picture, even though it looks kinda cool.

#15
I'm up to 30 pullups using the kipping motion. I started with one. Good luck!

#15 Stick with it!! Three months ago I needed 65% (of my bodyweight) assist, now I only need about 30 to 35%. (I do 30 for as long as I can and then switch to 35). Am hoping for one unassisted pullup by the end of '06. You can do jumping pullups, too--it's fun!

By the way, I've been trying on tons of old clothes I've had bagged up to give away, and they all fit now! Plus they look even better than they did when I bought them. Thanks, Crossfit!!

Nice work Adrian! I am going to be up in San Fran visiting family later in the month. I'll try to get by for a workout.

Travis 30:01
155#, broken pull-ups all kipped.

comment #17: "Juuuuust can't quite figger out the practical merit to that picture, even though it looks kinda cool"

2 person deadlift is a competitive lift. Go to http://www.usawa.com/rules.html and you'll see snatch, CJ can also be 2 person lifts.

Rules for 2 person deadlift:

http://www.usawa.com/rules.html#C9

#15...you never know when you have to reach down and pick up that 700# set of keys you just dropped....

whoops...i mean #17

11:55 - reduced kip parallel grip pullups, no kip ring dips with rings turned out and arms straight at support

As usual, it looks easier than it is!!!!!

BWT: 210
17:43 Bench broken sets after 1st one (21), pullups as rx'd.

#15 same as everybody else who has passed on info, could only do 10 when I started about 7 months ago, now can rip out 30(kipping of course). It gets easier as you get stronger.

Took me 1 hour 4 minutes to complete.

Booze-man:

Dig the haircut.

-D.

BWT 195

27:15

Andy (#20):

That would be great to see you! Drop me a line when you get a chance.

Dan Silver,

When are you coming by for a workout?

Bodyweight 85kg

Bench: 14 @ 75kg, 15 @ 55kg, 9 @ 55kg, 9 @ 55kg, 6 @ 55kg, 3 @ 55kg.

Jumping pullups: 21 18 15 12 9 6 3

I suck.

CFWU, WOD as rx'd
21m31s BW 85kg

Really modified

BWT 220

135 x 21
155 x 15
175 x 12
185 x 9
205 x 6
220 x 3

all pullups on assist machine except 9, 6, 3 sets

Really modified

BWT 220

135 x 21
155 x 15
175 x 12
185 x 9
205 x 6
220 x 3

all pullups on assist machine except 9, 6, 3 sets

Bench and pull-up bar aren't in the same gym so...
21-15-9-3 reps for time of:
man makers (15# dumbbells)
pull ups
13:47

Originally was going to do 21-18-15... until I remembered how intense man makers are!

for the bench press workout do you use your bodyweight for all the reps or do you do it like comment #34. as for the pull ups do you do the same anount of reps. i am new to the programs so i am trying to get a feel for how the workouts need to be done.
K9

36, #34 is highly modified. If you lower the weight it's up to you if you change it, but this event is for time so you'll have to be the judge.

Gaucoin,

"Juuuuust can't quite figger out the practical merit to that picture, even though it looks kinda cool."

You try to lift something but cannot; it's too heavy, so you get a buddy. Ahhh!

(That's why I make the big bucks. Smile.)

BW: 170
175lb Bench Press 21-18-15-12-9-6-3(broken after 1st set of 21)
Pull-ups (kipped and unbroken all sets)
Time: 16:50

21:30 for 21-18-15-12-9-6-3 reps of 95# bench and jumping pullups to bar @ max reach
40yrs, 210#, 36th WOD

BWT 177

21x135
18x115
15x95
1295
9x95
5x115
3x135

Pullups
as rx'd on gravitron at 4 difficulty

Forgot to put that I did it in 15:51...having to wait for the gravitron sucks. And I haven't benched in 20 years so I had no idea what I could do.

Did one of Kim's projects get out of hand or did you pick-up lice?

I think your dead has surpassed mine. This is distressing.

BTW, The Nor-Cal girls claim they 'Accidently' put me down on the roster as 'Tizzle', but I smell your hand in this 'mistake'.

Can't wait till labor day! Is Kelly going ot be Around?

I had a really weak wo today. No gas in the tank, but here it is:

stretched
24kg windmill:3x2/2

Ring Pushups:10,8,6,7x4
ring pullups:10,8,6,3x4,4x5
20 minutes even

I do not have a bench, hence the ring pushups. It stinks that it was weak, but at least I showed up!

14:39.....Ring Dips & PUs
KELLY S & ADRIAN.......do you have a SF CF T shirt Yet?... we used to live @ PSF... & Id love to get one if possible.. our youngest was born there. Congratulations!

I just wanted to take a second and thank those who have included me in their prayers for the last three days. I would have to say one of the most difficult components of sustaining this eye injury, is the inability to do anything stressful... no crossfit.

My prognosis moved from poor to fair, as the first hurdle of saving my eye was crossed. Now regaining site is our next target, but the truly incredible thing is that my spirits have not darkened once during this time. A testament to your prayers, shoring my faith. I cannot express how much I appreciate that support from a community which I truly am honored to be a part of.

Its also nice that "you could drive a truck up my veins" in the words of the EMT... THANKS CROSSFIT!!

DrEric

26:31 as rx'ed, bench at 189.5.
Don't know if it's the earlier time of day or the increase in bench by 2.5 lbs but that was frickin' terrible. Thank god those numbers divide by 3 because after the first 7 reps of set one that's all I could manage. Plus I actually failed on rep 6 of the second last set.
Chins all unbroken, small victory.

BWT: 170. Time: 26:02:06
Good lord am I going to be sore tomorrow!

Modified CFWU x 3
10 x lunge walk
10 x air squat
10 x sit-up
10 x back-extension

Seven rounds, 21-18-15-12-9-6 - and 3 reps, for time of:
135# Bench press (BWT = 210)
170# Lat pull-downs (no pull-up bar)

Total time = 17:12

Notes: Did first set at 165# and 155# but dropped down to 135# because of fatigue and no spotter to help out. 170# on lat pull downs was as much weight as was available.

CFWU x2
MJ-CF#1:
3 rounds: 1/4 mile run, 21 35KB swings, 12 pullups
22:22
the pullups kill my time...I can do 12 pullups...when I'm fresh. In a CF workout, I'll get a few and then have to kip out the rest one at a time. That which doesn't kill me...

BWT 230

CF WU X3 w/o ring dips or pull ups
did push ups and some light benching with cfwu

Scaled down bench 185
Pull ups broken but much better

22:45 working with a partner so spotting did slow things down, but allowed me rest time. For the first time I think I have ever said this about a workout, the pull ups weren't the hardest part of this workout. This does not mean I want to do some ridiculous amount of pull ups tomorrow, but obviously CF is working

Thanks CF
Dwight

CFWUx2

WOD
50% volume, BW=BP=165lbs.
Chin-ups unbroken

rep rounds: 11-9-8-6-5-3-2 (total:44)

time: 9:57

great workout.

Wow, yesterday was a bad day to decide to add some dumbbell bench-press work....that was mistake #1

Mistake #2 was deciding to warm-up with a 500m row...then going for a PR instead of keeping it easy...1:34:10...but come on!

Started as Rx'd, then reached absolute failure halfway through my 8th rep of the second (18) set. Had to lay the bar on my lap, sit up and put it on the floor. Finished with ring dips.

17:40

WU 1/2 mi walk on treadmill and stretch
WU BP w/ oly bar
WU BP 135# x 10
WOD
BWT 160#
16:29
partitoned BP after 21 reps
kipping PU as rx'd on all

23:45 subbing 145# for bw bench, appx 80% of bw. Pullups kipped grips varied. Even as scaled back, the benchs were broken at 3 or 5. i though about scaling back to 75% of bw (135#) but I can't run and hide from bw benchs by always scaling back so I stepped it up to 145#. I'm just crushed, but I'll go for a swim in the ocean to loosen up. Thanks, Coach!

bw 165
bench 135
pull ups assisted

18:11

44 yo BW 210 Incline BP 165

37:00

Correction 33:00

Body just not recovering. Realized that I have not really had any serious time off since 1/1/06. Therefore starting full week of low intensity exercise and "play". T'ai chi, bagua, swimming, occasional paddle with kids in kayak, etc. Hope to go at it hard next week, followed by family trip and full week fully "off".

Probably won't post but will certainly check in to see how everyone is doing--one of my most enjoyable times of the day every day.

Dr. Eric, good news. Continued good luck.

Darrell

51 y/o, 153lbs.

This is my "light" week. After 3 weeks of going all out, I take an "off week" by severely scaling the WODs. This 51 year old body can't keep up unless I back off occasionally.

Scaled to 2/3 by bench pressing 100lbs. and using 50lb. gravitron assist on pull ups. 13:10

Gave me a taste of what some of you CF stars must feel like when burniing through a WOD.

BWT: 189
Bench: 185
Ring PUs
31:34

BWT 195
Benched 195 for the first set, then 155 for the rest.
28:35

21-18-15-12-9-6-3
bench press
pullups
bwt 165# I used 145 for 21-18-15-19 and used 135 for 9-6-3 mostly all bench broken. All pullups good. Not happy with bench next time this comes up I will go lighter I was not getting full rom on the bench. I will go with 115 so I can get full rom.

Coach, what is this 2006 Summer of the BenchPress.

26.00.46

Went climbing all day and then did the wod. Not sure if it was a good idea. Did:

Bench w/40kg
Kipping pull ups

Time 13:51

bw 67kg
age 35

What's a better sub, dumbbell BP or pushups? I don't want to do regular BP's without a spotter.

47 yr/old
200lbs
Paddleboarded 1:20 this am.
No way i could bench that much so i started w/ 185 & dropped to 155 half way through the first set.

CFWUx3 [-pull-ups]
27:55

HR ave. 133
max. 156

Ratt

"Before enlightenment: chop wood, carry water.
After enlightenment: chop wood, carry water."

As Rx'ed: 17:27
BWT: 165

First time doing full body weight bench!

BW= 165#
20:56
145# BP
All sets broken

CFWUx3
BW 222
29:10

This is hard to believe I know, but I think I bit off a little more than I could chew tonight.

I started with 225lbs for the first two sets of BP but eventually had to go down to 205lbs. As usual, it was hard to find a spotter. I ruined my buddy's workout by conscripting him to make sure I didn't kill myself.

I got to "muscle failure" by the round of 12, and blasted out the remainder of BP with push ups. Pull ups? No problem. They were a welcome break in between pushing my BW believe it or not...

I think it's safe to say that I'm too heavy for my strength (thanks, sgt feather!).

Thanks, Coach!

-Dennis

This one severely kicked my ass, almost every set was broken.

BW:185
Age:20

as Rx'd 23:20

I'm starting to think this crossfit stuff actually works!!! stronger than ever before yet about ten pounds lighter and way faster.

16:20 as rx'd
160 lbs

BW = 165
27:07 with 135# BP. All sets except the last few broken.

BW = 193
BF= 20%
Age = 39

CFWUx3 (semi-ballistic)
Tabata Squats - score=19
o/h squats 95x15 and 115x1
Bench Test = 235x1 pass

WOD
Bench/Pull-ups 21-18-15-12-9-6-3
1st Set 185, rest of sets 135
Kipping Pull-ups
1st 4 sets broken, last 3 unbroken

oops time 22:30

Treelizard:

When subbing d/b bench (or and d/b exercise) for barbell bench the weight is 80% of the prescribed weight.

Example: a 200 pound man (or woman I guess) would use two 80 lb dumbbells. I have used this substitution a lot over the years and it seems exactly equivalent in terms of max reps, but it is easier on the system (less total workload) but harder in terms of neuromuscular difficulty (more stabilization needed).

25:00

"Body Weight" - 155
Actual BW - 170

21-18-15-12-9-6-3
BW:185#

did 165# on the bench for all sets after trying 185# for a couple reps

reg. pullups
all sets broken

time: 24:58

BW: 200lb
18:40 as rx'd.

Paul Sub #95 12:01
Jen Sub 68# 11:52

Maximus: I'm still doing ridiculously reduced loads, so my bodyweight is more than I'm lifting, which is why I thought pushups might be a better sub. (I've subbed dumbbells just because I think it's safer than benching without a spotter.) But I just know there's a zillion other Crossfit variables and reasons to BP that I'm simply not aware of yet.

Maybe I'll flip a coin. :)

17:18 BP 90lbs.. Any chest my weakest link as that is not even close to my body weight:(
Pull-ups all straight through and bp all broken up..
As usual it looks easier than it is!!!

BW: 190lbs

Bench: 185lbs all sets broken except for 6 and 3
All pullups sets broken except for 9, 6 and 3

Time: 35:00....should have pushed harder

bw 160

bench press 135#
13/8
9/7/2
7/6/2
7/5
5/4
6
3
pullups(overhand grips)
6/4/4/2/2/3
7/5/3/3
5/4/6
6/6
4/1/4
3/3
3
total time: 34:04
very happy with bench presses but really pissed with my pullups. this is probably going to be my last crossfit workout for awhile because football starts tommorow and i couldn't be more pleased with the results from doing crossfit since april/may. can't thank u enuff COACH.

22:15
bw - 185

bp - 165
21(11+10),18(10+4+4),15(5+4+4+2),9(4+3+2)6(3+3),3
Pullups
21(11+10),18(10+8),15(9+6),9,6,3

Age 34 Bwt 211

Bench
225 X 21
225 X 18
235 X 15
245 X 12
245 X 9
255 X 6
295 X 3

Pull-ups
21 60lbs assisted
18 50
15 40
12 40
9 30
6 30
3 0

Hard time driveing home - felt like jello

24:41
BWT 250

BP 255
All sets broken...even last set of 3 on bench!
Did dead hang PU 'til failure then jumped. First few rounds 10 PU before having to jump.

As rx'd

Bodyweight 185 lbs.

24:39

BW- 185lbs
as Rx'd 18:07
Ouch!!!

BW 170, used 110 lb on BP
30:30
All BP sets broken except last.
Pullups unbroken starting with set of 12

25:08

Couldn't do BW BP (had nobody to spot) So I only did 115, then dropped to 95. Pull ups were for shite. Oh well...get some again tomorrow.

bw 190
WOD 38:12
Broken sets for all bench and some for pullups

BWT = 250
sub'd push ups for BP
Jumping PU

Total time = 21:27

25:10

BW: 165#, most sets broken into multiples of 3, frog-kick PUs.

It's amazing that pullups are now so much easier than benching... I remember any pullups being so difficult back in the days (3 mos ago).

42
bw:145
sub'd incline pushups and incline ring pushups on last 2 sets.

13:15

BWT: 175# Dead hang pullups and BWT bench.

11:28

Just starting Xfit today. Question: Do you BP your BWT using a barbell? I weigh 230. Who can BP 230 that many times, 21,18,15,etc. I am out of shape and can probably only do it 3 times.

bw:155
28yrs

time 19:20
pull ups broken and jumping for the last sets

BW 175-ish
BP 21X80Kg broken, but felt good; 18: 9X70Kg +9X60; all the rest X60Kg. Really ran out of juice fast there.
Pulups broken but fast.
looking forward to a rematch with this one.

BW = 228

benched 235 reps as prescribed
pullups as prescribed
threw in 100 4 count flutter kicks with each set for 700 total.

Lost track of time, but less than 42 min including ab work.

bwt 238 age 31

bench press 240
13/8 11/6/1 9/6 7/5 6/3 6 3

pullups (dh and kipping)
12/6/3 11/5/2 9/5/1 8/4 7/2 6 3

total time 35:00
cool down 35 minutes on recumbent bike level 10

nice workout loved the feeling from this one

Bwt 192#

BP 135# all rounds need to get stronger on bench
Pullups on rings partitioned , no kipping

HR 70% 27:09

as rx'ed: 28:23

bw of 81kg, used 82.5kg on bench, dead hang pullups.

BW:180
BP:185
31:00 as rx'd

BW: 205
30:10 as rx'd.

21 BWBP broken as 7,7,3,4
21 PU broken as 7,7,7
18 BWBP broken as 3,3,3,3,3,3
18 PU broken as 6,6,6
15 BWBP broken as 3,3,3,3,3
15 PU broken as 5,5,5
12 BWBP broken as 3,3,3,3
12 PU broken as 6,6
9 BWBP broken as 3,3,3
9 PU unbroken
6 BWBP broken as 3,3
6 PU unbroken
3 BWBP unbroken
3 PU unbroken

bwt 148
age 33

For time:
Run 800 meters
100 Sit-ups
50 Back extensions
Run 800 meters

14:08

about 90 secs faster than 3 wks ago.

BW- 165 lbs.
BP- 21,18,15,12,+7(F)
All PU complete
31:58
Finish the hour running.

I understand that on pullup centric days to sub for pullups in the CFWU, but my question is about the CFWU in general. 10 continuous PU is my max, so I can complete the warm, but it makes it a workout in that area for me. Should I just continue to do PU every day in the CFWU at my peak effort of 10 reps, or should I do something else? Everything else in the CFWU is easy, just that PU are my weak link. Thanks!

#92 Chris

if you read through the posts you'll see that there are more than a few folks (me included) that can't BP their BW that many times. scale your weights down... WAY down. escpecially since this is your first WOD. feel free to scale back the reps as needed as well. concentrate on maintaining good form throughout all sets rather than blazing through for some crazy time.

if you haven't done so already, read over the "Start Here!" page (link is on the left side of the main page). it's also a VERY good idea to read over the FAQ page. it's loaded with extremely valuable information and will answer a lot of questions you probably don't yet know you want to ask. you should also cruise the message board. they have an entire section devoted to starting out.

enjoy. you're going to love these workouts. just remember, when in doubt scale back and seek advice.

Anthony (BW=180)
Notes: as rx'd
Time: 25:03

Jodi (BW=110)
Tabata Front Squats 45lbs
9-7-7-7-7-7-7-8 (59 total)

26:48 w/ 95lb BP @ 173lb BW. Pullups were the slow part.

As rx'd:
33:27

27:22 with a body weight of 205#.

I chng'd the WOD a little, making just 21-15-9 with BW BP and Pulls.

19:51...

I then threw in some shoulders, tri pulls, and curls...

lil pipe-not very quick due to lack of spotting for the entire wo
BW: 153 BP: 155 and PUs from dead hang
33:43

BW = 140 lbs.
As Rx'd
16:17

Much better today!

bwt: 200 lb
as rx'd - all sets broken
PUs always dead hang no room to kip
41:55

bw 141#

65# BP
PUs on gravitron, 95# assist

19:10

cfwu x3
bw 194
BP:
21-165, 18-155, 15-155, 12-145, 9-135, 6-140, 3-140
Pullups
21-15 kipping, 12-3 jumping and grAVITRON
26:50

age 38
bw 205

ran 800m
CFWUx3 (no PUs)

WOD as follows
205# for first set, 185# for all others

21 BP-7/7/7 PU-11/10
18 BP 6/6/6 PU 9/9
15 BP 8/7 PU 9/6
12 BP 6/6 PU 6/6
9 BP 6/3 PU 9
6 BP 6 PU 6
3 BP 3 PU 3

Time: 22:10

Felt bullet proof today so...

50# halo's 3 sets of 6 in each direction
Max set of PU (11)
rowed 1500 on C2 (5:55

BW = 178
BP @ 170
35:11

WOD as Rx'd:

BWT. 215
AGE 47
28:44

sets broken, but stayed with 215 BP and reg. pull ups

no pull up bar at home gym, and no lap belt on the pull down machine, subbed 140lb pull downs, 20 lbs under my body weight
bench 153

18:46

Ben: 23:20, bw 205 lbs

I'am on the road...Denver Embassy Suites...no pull-up bar or free weights just a machine. Eeeeeeeek!!
Did machine Chest Press and Lat Pull Downs. Presses at 140 and pull downs at 120. 21-18-15 ect. ect. Machines Suck!!!

26:05

BW 184; Age 39

No way could I have done body weight all the way. After the first 5 in the first set, I dropped weight to 135 and that was still ridiculously tough.

Pull ups all dead hang and unbroken. Improvement on these in 3.5 months at crossfit is unbelieveable.

Haven't ever managed to bench my body weight nor had I ever tried before crossfit. For the workout:

time 20:00min

Bench 55lbs (had quivering mass of muscles by the end, boy do I feel weak)

pullups with the assistance of a machine, though this has gotten increasingly better, due to the WODs, and I do not have to have as much assistance anymore

modified wod after painstorm yesterday
21-15-9
11:41

bwt. 195

as rx'd 17:31

My hands are shredded and must heal. Pull-ups have been extremely painful. So, I did...

"Kelly"
27:20

BW 129

BP 95 (82% of 1RM)
Pullups kipping

18:59

Worked incredibly hard on this one, all sets broken--didn't have much time between blueberry jam and work, so that was a good motivator. Arms were shaking after the first set.

Matthew 39/12.3%/79.2kg/13:22
George 13:10.

One set, using 40kg bar for bench press. More than enough.

10:39 as rx'd
bw = 150#

17:21
Ring pushups with added 25# instead of bench
Pullups
bw ~112

WOD as written... 27:49.71

BW 165#
Bench press 165#, partitioned as needed.
Kipping Pull-ups, unbroken.

BW 200
Used 80% (160#) BP
33:39

Oof. That's brutal.

BW: 165

WU: 1000 single-under; 100 double-under (4x25); abs; OHS w/pvc pipe

WOD: I can do *maybe* one rep of bench with my body weight, so I calculated the total weight, if I were able to do the WOD as Rx'd: 13,860#. I then broke this down by 115# -- 120 reps. So this is what I did (all pullups on rings, jumping -- except the first 3; all bench broken):
27 x 115 bench, 27 pullup: 4:55
24 x 115, 24 pullup: 7:16
21 x 115, 21 pullup: 5:43
18 x 115, 18 pullup: 6:37
15 x 95, 15 pullup: 4:02
12 x 95, 12 pullup: 3:34
9 x 95, 9 pullup: 2:24

Total time: 34:34.53

#108 csh,

the movements in the CFWU should be taxing enough to break a sweat but not so difficult to exhaust the body.

consider doing only 6-7 pullups per round until you can easily manage 10-15.

good luck

bw 165#

as rx'd

14min 50sec

liked this workout.

"my mom wants me to do crossfit"

20:54 90#

25:51 @198

After a night of gluttony and red wine!!!

24:43 @ 175

BW200
44 yr
BP 175#
Broken sets
29:30

21:30 mins as rx'd....bwt 170#..bench pr 175#...tough workout...

age 40
BW = 172
"body wt" today = 155

time 41 min

first set of BP and PU's unbroken - broken after that...

1st post
bw 220, 40 yrs

225 # bench, non-kip pullups / partitioned sets after second set

33 min

60, bwt 283. Man, I wish I only weighed 225 or something! Working on it! Total 1:10:10
Bench Press- Rd 1-tried 285, got 1 rep, failed
on the second. Dropped to
225-got 21 broken.
Rd 2-225-6,5,2,2,2,1
Rd 3-205-5,3,3,3,1
Rd 4-205-4,3,2,2,1
Rd 5-205-6,3
Rd 6-205-5,1
Rd 7-205-3
Pullups- on Gravitron w/70 lbs offset
Rd 1-5,5,5,3,3
Rd 2-6,6,3,3
Rd 3-5,5,3,2
Rd 4-5,3,2,2
Rd 5-4,2,3
Rd 6-3,3
Rd 7-3
So, had to lower weight, but went for the reps. Killer WOD! What's up for tomorrow?

Go Sarah!

15:27
BW = #165
BP = #175
All Pull-Ups Unbroken

Bwt: 244

Sub 185 BP
Time 27:26

Age 50/BW 240#
Impressed by the times posted.
This was "death by bench" for me - subbed 200# benchs and scaled workout so benchs were for reps of 28/22/18/15/11/8/and 4, pulls as required (never thought I would look forward to pulls) 49:56

BW=175
BP=175
All BP's broken after 1st set (couldn't do more than 3-4 at a time)
All PU's unbroken, did deadhangs at the 12's and for all after.
Total time 39:35.
Nice job Randy, that is a smokin time!

BW-201
16:39
Subbed ring dips for BP

sub'd ring dips for BP
PUs kipped
21:47

after ready kelly moore's post about "turning the rings out" at the top of the movement i researched what that meant and decided i would try to do the same as it is a more complete (read: impossible for me) movement.

in deciding to do this i made two mistakes.

#1 failed to take into consideration that kelly is not human

#2 failed to realize that, although i'm gradually improving, i still suck at ring dips

yeah... going to have to work on turning the rings out at the top of the movement. as it stands right now, as soon as i turned my hands out my arms collapse like cooked noodles. kelly rocks! i suck again!

BW ~218
BP 185/ pullups deadhang
got through rounds of 21-18-15 (54 total), then died out at 42:12.

finished with hour and a half of lawnmowing in 101 degree heat.

meant to say "after reading" not "after ready". oops!

CFWU x 3
BW:175lbs
WOD: 19 min w/ broken sets

BW 200#
27:12 wow.

thank you!

As Rx'd

BW 130

26:43

135 BP
Kipping pull-ups

BW = 225 lbs

I never thought I would struggle more on the bench than the pullups. I got them all with BW.

Team Lakeland
Neil BW 172 : Did the BrandX Porch workout; 135 Bench , which was a bit more than 3/4 body weight. Still needed a spot from Jen. All pull ups kipped for a time of 22:15. All sets broken

Jen did the Brand X Buttercup verison with a band assist on the pushups and beginner pull ups for a time of 9:23.

This was after an hour of Neil doing thai drills, and Jen holding the thai pads.

bw: 181

Used 185# for bp. 24:57

bw- 180
time 26'43" bench press at 155. max out at 195. just to see if i could do it.

anyone down in AZ?

26/6'5"/200

started with 185 lb bench, droppped to 135 lbs after 2nd round. might have been a little too easy bc no sets were broken after that.

pullups - all sets broken except last round, no kipping

25:40

BW 140
40# assist on pullups (45 on the first two b/c I failed to notice someone added a 5 lb DB on top)
subbed dumbbell BPs, 20 lb dumbbells

20:30!!! I'm really stoked about this time!

Intuitively I feel that whatever it is I'm developing by having to concentrate and lift both DB's at the same time is more important than the extra weight if I was using a barbell.

Anyways, this one hurt, but not 'til afterwards. And it's a good hurt!

What's tomorrow?

Day 2 of 1/2 load/scaled down workouts. It's hard to force yourself to not go all out and let your body enjoy a break. Good time for a light day... My dad enterduced me to beer-margarita's last night.

7-6-5-4-3-2-1 x's2 of

PU's and BP (135lb)

Warm-up 1000m row

WOD Rx'd
BW = 224lbs

Bench press = 200lbs
Pull-ups = BW

All sets were broken. Completed in 1:15:41.

One hour hike for warmup.

24:24

First round of 21 BW BP killed me and the second round of 18 was broken down to single reps, so bitterly gave up and dropped 20lbs to 135lbs for the remainder. At Princeville Golf Club.
Thanks Coach!

BW: 70kg (154#)

CFWU

Seven rounds, 21-18-15-12-9-6-3 reps:
BP: 32kg (71#) Unbroken.
PU: Kipping. Broken sets.

This is my second week of CrossFit (this was actually my 4th WOD ever). In retrospect, I should have had more weight on the BP. I kipped off my PUs as few as one at a time. My largest set was 5, but I did them all.

I do Judo and I used to try to do weight training to improve my physique, but I'd get bored each time. I now look forward to the WOD and truly enjoy my workouts. Moreover, I feel like it's improving my capacity as a judoka much more than weight training ever did. Thanks CrossFit!

31:00
155lb BP - all sets unbroken
Took a few days rest last week and did only the CFWU for a few other days. Listen to your body - there aren't any "light" days with these workouts b/c of the intensity factor - never thought I'd be able to do these BP unassisted and pretty sure I wouldn't had I not been fresh...

30 y/o, 150 lbs.

As Rx'd, 26:05

6'4" BW 240lb. 41y.
Started out as RX'd w/ BP at 240lb. Have just really gotten into CF so ALL my sets were broken, especially PU's. Managed to get everything done in under 50 min. Last few PU's were of the assisted variety.

I have never felt as good (much later in the day of course) than I do after WOD. Sleep is quality too.

Can't wait to find out what tomorrow has in store!

Pullups- unbroken
Ring dips- (20-1)(6-6-6)(5-5-5)(4-4-4)(6-3)(5-1)(3)
16:00

Changed the stimulus a bit.

21-18-15-12-9-6-3-1 reps of 235lbs Deadlift
1200-1000-800-600-400-200-100-50 meters Row
Time 00:56:47

In country, no weights

Incline pushups, jumping swingset pullups (all severely broken) 13:35

followed with two rounds of Kelly, yesterday's workout missed because travelling

BW of 205

Did bench presses as Rx'd, broke up the pull-ups. Took 34 min+, which is actually much quicker than I thought. I was also surprised at how I could bust out the bench presses as they are listed (21,18, etc) and not break up those sets. There is no way I could have done that before starting out with Crossfit. Now I just need to improve even more on the pull-ups. I did them all, it just took longer than it should have, at least in my opinion. But I do see progress!! :)

195lbs.
36 m

bench press: 205lbs.
pull-ups: dead hang "no kippings"

19:32

Sandy:

18:30

Age: 25
BWt: 135

As Rx'd: 22:08

I knew I was in trouble when I couldn't get through the first bench set and pull up set unbroken. I could barely lift my arms to steer my car home.

BW-185
Time: 19'09"

I probably should have waited for tomorrow to do this as I only had a couple hours of sleep in me since I work graves. I was slow and tired....

BW =185

21:38

Used 185# for BP
18/3 15/3 12/3 8/4 9, 6, 3

All pullups broken until 12 reps. Pullups slow me down but getter better each week...Great workout.

Awesome time #96...

AMTT

Monkey Boy: BW=195
used 150 for 21/18
used 135 for rest
time 30:30
T-Bone: off day
Biker: off day

subbed 115# (bwt 160)
14:53, all sets broken, pull-ups kipping
finished with 50 situps, 50 flutterkicks (4-count) and 40 back extensions

24:42
bw: 170#
used 115# barbell for all BPs.

BW 155
all BP 135
all PU sets not broken
most BP sets broken into 2 or 3
34:04

BW 175
As rx'd, but all sets of BP were broken and almost half of the PUs were broken. This was a tough one!

23:30

31:06

bw 82.5kg
Bench 82.5kg first round,80kg the rest

BW 160
BP - 135 - all sets broken and had to drop weight for the last 3 sets
pull ups - all sets broken

For the record that kicked my ass all over the place

BW:182
BP:185#

As rx'd:
15:53

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

CFWU, then as rx'd 45:14; start to finish.

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

36 bw190
as rx'd
17:57

bw 195
can't do flat bench
165 on incline bench
28:46

14:07

But...bench at 70% BW

Bodyweight 175lbs.

As Rx'd: 28 minutes. lost some time looking for people to spot me.

BW: 135
Did the BP at 115.
22:27

22:55

First time using full BW for WOD bench presses :o) ... But why oh why did I choose this one to try it with? :o(

All but first BP sets broken; pullups unbroken. Estimated time spent spread-eagled and panting on the bench = 12:55

M 58yr 80kg

BW:190
45:08 as rx'd

20.48
BW 70kg
Sub 60kg Bench Press
Kipping Chins

267/6.1/31
175 bench
80lb assisted gravitron
per req kinda of

Ramp day #1 from week off:

Tabata 1/2
4 rounds: pull-up, push-up, sit-up, squat
total: 237

BW: 150lb

Benched 135lb, next time I think I'll be ready for 140.

Pull-up sets were completed unbroken.

Bodyweight = 185
Age = 41

BP 21 reps = 185
BP 18 reps = 185
BP 15 reps = 185
BP 12 reps = 175
BP 09 reps = 175
BP 06 reps = 165
BP 03 reps = 165

Pullups as required.
25 minutes

20:03

AVG HR: 147
MAX HR: 169

Broken sets throughout. Unassisted pullups rd 1, then jumping.

forgot to post...

BW: 162

Bench: 125

Hard to do heavy bench without a spot so did about 1/2.

btw: 125

bench: 65lbs
pullups: 21, 18 (jump/kipping) rest w/straps

New recruit today:

MSG M: btw 140
bench 135
pullups full pulls 21, 18, 15, then strap

Smoked as usual.

Oops, forgot time. 22:00 minutes.

After initial set of 12 BP using 225, realized I had to really modify this or I would be there all day. Dropped bench to 185.
BW: 220
Kipped on most pullups, time: 27:44
Still broke me off after modifying it!

Bodyweight = 83kg
Age = 32

BP 21 reps = 50kg
BP 18 reps = 60kg
BP 15 reps = 50kg
BP 12 reps = 60kg
BP 09 reps = 60kg
BP 06 reps = 70kg
BP 03 reps = 70kg

Pullups as required.
Time: 19:20

cfwu (15's sans PU and dips...) x 2
Assited (toe tap) ring dips w/ palms turned
Kipping PU's
PU's DIPS
21 9,7,5
18 10,8
15 2,5,5,3 (ouch!)
12 6,3,3
9 7,2
6 6
3 3
15:20
cooled down w/ cfwu x 1 (15's)

Did Michael, which took 20 mins.

bwt:185
workout as Rx'd.
all b.p. sets broken
sets 21/18 pullups broken remaining sets unbroken.

BW: 156

Bench as Rx'd @ 160lbs
Pullups as Rx'd

Time: 26:00

165
175
185
185
195
195
215

BW: 200
BP: 185
18:58
After "Kelly" legs needed the break!

Added the box jumps into workout (since I missed Sat.)
BW: 230, BP: 185, Pullups (on assist machine)

BW: 235 lbs
BP: 235 lbs
1:25:30

The first set of bench was 3 sets of 7, then 2 sets of 6 and the remainder was sets of 3.
All pull up sets unbroken with a kip.

I only missed 3 reps the whole time but I got them up to the half way mark and it just stopped.

bwt 210 17:38

135 lbs.

32'19"

bp 175# 11/7/4-7/6/5-7/5/3-6/5/1-5/4-6-3
pu 11/10-10/8-10/5-12/9/6/3

as prescribed (though a day late)
20min 39sec
bw 135lb
bench 135lb

as rx'd

bwt 175
approx 30 min (used wall clock)

135,155,165,175,185,205,225
APPROX. 30 min with PB2

20:12

Bwt: 190
Bench: 2x75# db

Bw=150-155#

Used 135# BP. BW was beyond me. Heck, 135# was beyond me. Took 20:21, almost all of it on bench press, waiting to recover strength.

Tariq

RING DIPS
PULL UPS

21,18,15,12,9,6,3

12:20

cfwu x 3 (-pullups)
wod 35:15 as rx
all BP's were broken into 2's, 3's, and some 4's.
all PU's were unbroken.

back still shot...subbed r"' ing pushups with feet up 6 inches, 13:55

wu=light jog 5 mins, xfwu but no BE's, light on SU's cause of back pain, no time to stretch

Very modified

4 sets 21-15-9-3
75lb BP (60% BW)
jumping PUs on rings

14:30

bw 167
as RX, with strict chin-ups, no kipping
all sets broken, except 6s and 3s
29 minutes

25 min
21X205lb, pullups
18X" "
15X205, 200 pulldown
12,9,6,3X135,130 pulldown

cfwu
bw 171
1 month of crossfit
bwbp 175# 21(17,4)
18(11,5,2)
15(7,3,2,2,1)
12(4,2)
switched to 155# 12 continued (6)
9 (5,4)
6 (4,2)
3
all pullups unbroken
total time 27:21

BW 205
All sets broken.
30:00

Took just under 15 minutes - didn't time it properly. Subbed push-ups on parallettes with 60lb backpack for BP. BW about 204. Push-ups unbroken. Pullups broken after the 21, until the 9.

Modified BP-(started at 155lbs-dropped to 135lb on round of 18)

18:13.83

WOD

Subbed 135lb, BW 165

13:49

0500L KAF

As Rxed:

165 body weight
BP - used 170 lbs

29:29

bw = 215 bp weight = 195 about 30'ish of the pull'ups where jumping to keep things going, rest dead hang.
26:59

Could not do any workout on Sat, so did Saturday's WOD today. If can do this one on Tuesday, will post.

BW: 171lbs
Age: 31

CFWU x 2

Bench 170lbs

As rx'd 19:19.

bw: 225

bench 225

workouy as rx'd total time 23:56

BW 132

BP 35kg, JPUs focusing on -ves

17:10

bw 215, as Rx'd. 27:40

Seven rounds, 21-18-15-12-9-6 - and 3 reps, for time of:

135# Bench press (BWT = 174)
Pull UPs
23:10

34:30
BW-178 BP-155 (87%)
Pullups-1st and 2nd set on bar, rest on rings.

BW 201
BP 205
as rx'd 56:35
Anticipated this to take around 30 minutes. I was sorely mistaken.

21-15-9
BW 205
Pullups jumping.
Forgot to start timer, but about 20 mins.
Done 8/7/06.

BW=150. 19:29. I hate the bench press.

-D.

30:00
BW 170
Bench
165 (12) 155 (9)
155 (10 and 8)
All the rest at 135
PU's - All ended w/ Kipping

32:04

bw 180

bench 185

Seven rounds, 21-18-15-12-9-6 - and 3 reps, for time of:
84% bwt Bench press (155#)
Pull-ups
TOTAL TIME=20:22 (4:14/4:19/4:03/3:01/2:28/1:37/0:40)

36:46 as rx'd
BWT 195 HR avg 141, max 165
BP 195: sets of 3's, 2's & 1's.
PU: all kipping w/ std. grip, sets of 8's down to 5's.

Great WOD. Never would've thought that my bench would be more of a struggle than my pull-ups!

BW 66 kgs
Parallel grip dumbell incline bench 15 Kg
Kipping pullups.
All sets except first broken.

13'15"

26yo 200lbs

as rx'd

27:15

damn near killed me

completed 8/7.
cfwux2 (minus pullups)

25:01
bp = 45kg (about 70%bwt)
pullups = jumping (kipping progression)

37:07 - Abench sets broken except the set of 3. Pull-ups broken until the set of 12 and on down.

13:47

BW 185

did 135 lb bench

regular, then kipping, then jumping pullups as I fatigued.

based on my time compared to others, should have tried more weight on bench, taking more rest (time) but getting the reps done with the higher weight. I was afraid with no spotter!! :( Trying ring dips as a sub is a good idea.

~27 min
subbed 50lb dumbbell press for benchpress

BW 175
As Rx'd- 18:50
Bench was especially difficult today..

Finished up with Overhead squats- 90X8 and 130X6. 130X6 is new PR for OHS.

CFWU X 2

185lb BP, varied grip on pullups.

Broken sets, had to drop to 135 on the last 2 sets of BP due to muscle failure.

35:00

Shortened to get to dinner on time:

BW: 205#
14, 12, 10, 8, 6, 4, 2

BP 205, 185, 155 for the rest
broken kipping PUs
19:25

23:21 gym was crowded, so sub'd elevated feet, wobble board pushups - now that was different!

split time in secs
Rnd 1/2/3/4/5/6/7 reps 21/18/15/12/9/6/3
BP (Pushups): 40/107/93/77/45/35/30
Pullups: 164/205/205/126/175/94

bw-145

bench 150

28:35

1 Mile Training Run...
Then
WOD as RX'd 25:06

BW 180
Used 155# Bench...No Spotter

Xanthe
bench-50lbs- steel bar+10&5
pull ups- w/100 band
19:27
she does not like the standard term of untrained, but I think it will be motivating to her.

22:47

BW: 180

BP: 115x21,120x18,125x15,130x12,135x9,140x6,145x3

PU: Regular, kipping

First and last sets of BP unbroken, last two sets of PU unbroken.

few wod behind..finally got to this!

BW: 215 As Rx'd: 22:05

Cool wod! Nailed the p/u's. BP a bit harder than expected.

43y/o.

as rx'd 185 bench. 13:36.

Bodyweight 180
25:31 a great chest pump. At the end only doing sets of 3.

25:05 BW 194
BP scaled to baby shoulder weakened by a pinched nerve. Tried at 135 but shoulder collapsed on rep 5. Back down to 115 to finish workout. Shoulder continues to improve slowly, but was injured on bodyweight BP workout in May... being very cautious.

wt 195
all sets broken into thirds
43:33
also was interupted by approximately a five minute conversation with TKA

Did on Wedbesday 8/9/2006.

Seven rounds, 21-18-15-12-9-6 - and 3 reps, for time of:
Push-ups
Pull-ups

29min 15sec

bw 195
cfwux3 subbed jumping pullups and pushups for pullups and dips

7 rounds 21, 18, 15, 12, 9, 6, 3 reps of
-bench press 155 (could no longer do sets of 1 good rep after 5 rounds)
-pull-up (mostly jumping except for last 2 rounds strict)

time 35:15

Got all the reps in with the exception of the 15 set when I progressed the weight to much and only made it to 6. Tried progressing to body weight, but only made it to 115/150.

Got the pull ups with the help of a weight machine and just used a little less counterbalance each time. Final set was strict.

CFWU

21-18-15-12-9-6-3 of:
Bench- 185
Pullups- 11 full, 10 jumping on 1st set. All other sets did jumping after 2 reps.

DONE AUG 9th

bw-198

WOD- Greatly modified
Bench-Started at 185# and took off 5# every 5 reps until I got down to 135# and finished with that
PullDowns on cable machine instead of pullups-100#

21-18-15-12-9-6-3 reps

19:11 total

Flet tired, weak and lathargic

BW-185

21-18-15-12-9-6-3

BP-135

PU- 15-12-9 (broken) 21-18-6-3 (unbroken)

bw - 134
bp - 2x45#db for first 2 rounds, then 2x35#db for the rest
20:42

First 21 reps 185lb bp
rest 135
25.12
bw 200

36:11 as rx'ed

BW = 230 lb.

135 (increase to 145 next time)
BW & Gravitron with 70lbs

11:22 as rx'd

All kipping pull-ups unbroken
185# BP, unbroken first and last, otherwise mostly broken 2/3 pause 1/3...for the twelve round it was 1/3, 1/3, 1/3.

BW: ~175

age: 39 bw: 199
cfwfx3
bp 135x10, 185x5, 205x6 *PR*
I dropped the bp to 135 for the req'd sets. All pu broken except for last 3 :)
Finished with bp 205x1x3sets, 225x1

Stocker-
bench press 65lbs
modified pull ups
37:00

bw 153

tried 155 BP initially, nope - maxed too early and dropped to 135 after 12 reps.

Pu's felt like a rest period, although broke sets at 10-15.

24:25

Done 8/8/06:

Vanessa- 16:07 subbing weighted push-ups for bench press-used 35# plate in backpack. Went slow to try and work on form.

Done 8/9/06:

Ruby-13:18 w/ 25# plate

BW 190
As Rx'd (Bench was 195..lazy and didn't want to use a bunch of smaller plates)
14:52

Pretty much everything was broken, everywhere after first round.

cfwu
31:00 188 lbs
155 on bench press - all sets broken
6 pullups - 3 jumping on the last set of 6

48:03
bwt- 210
1st ten reps at 205
185 after that - should've went lower but i'm stubborn

BW: 190
Bench: 150
Pulls as RXed
Time: 24:30

BW: 150
Bench: 150
Broken sets
Time: 30 min

M – Fatigue day

D – 185lb bar bench; 32:52

As rx'd 25:50 185 lbs
Fiance used 1/3 bdwt on bp 23:30

CFWU 10 x 3 (no pulls)
Brand X modification: Subbed incline pushups for bench press
11:45
might have made it too easy