Good, no hammy-related action today. Unless you've seen my kipping...

for the pullups, should i stay strict with form, or, once i cant do anymore stict form pulls, should i start doing kipping ones?

Way to go Rob! This is going to be a well used wall.

#2, I say you make the call and then follow that each time you repeat Lynne?

GOOD! My legs are destroyed. This is one of my favorite workouts.

I was afraid this was gonna hit tomorrow because I did some benching today. Anyway, I really like this WOD!

No character defamation today???

#7 - epicurius - who's character would you like to see defamed?

last time 185 for
8/10-8/7--6/6-4/7-4/5=30/35
this time 205 for
8/14-6/12-5/9-4/9-5/10=28/54
good amount of improvement in weight and pull-ups

does anyone know offhand by how much i should adjust the my benchpress weight if i use a machine(cybex)?

i weight 200lbs, and i know that 200lbs indicated on the cybex is quite a few pounds less than that on freeweights

thanks

#9 suds

what's preventing you from using a barbell/dumbell?

#10
i probably won't have a spotter tomorrow.

Age 35 BW 205
Front Squats

5 X 95/135/155/175/205 (5RPM PR)

Afterwards I did "Lynne"
5 Rounds Max Effort
Bench Press X BW (205lb)
Pullups

BP 10 / PU 20
BP 11 / PU 21 (PR)
BP 12 / PU 18
BP 09 / PU 15
BP 10 / PU 16

bw224/37 y/o
bp 225#
19-12/17-12/13-11/11-10/11-10

past midnight out here,

so happy birthday USMC!!!!!!!!!!!!!!!!

14/14
12/12
8/10
7/8
7/8

at 185lbs (i weigh 174.2) - it's just easier to do it that way.

Is there any way of getting a video demonstrating single leg squats? I am curious which is the best position to have your off leg in... maybe behind you... maybe in front of you? I feel like in front is harder so I do it that way but I am curious what way is "technically" correct??? Thanks

So there are no time limits on today's exercise?

haha...i like the 'safety first' combo of footwear, lumber and power tools

43/158/5 11.5

Bp (110)20,18,18 (121)9,14. Wt up next time
Chins 12,15,10,15,14

Finished with o/h squats with bar only. Damnation, I cannot get this one right!

bw205Age35
bp/pu
19/17
17/16
17/14
14/15
16/12
@205lbs

#16 Taylor

http://www.powerathletesmag.com/pages/pistols.htm

(link safe, and very good)

WOW, what a wall, a how to build one would make an excellent CFJ article.

Happy 231st Birthday Marines.

Semper Fidelis

These are untimed, correct?

24 - tyler - yes, untimed

163 lbs
BP-19,16,13,11,9-68 reps...(69 before with 160 lbs so happy with that, 163 this time)
CU-36,32,28,25,22-143 reps..(PB! 138 before this)

higher bwt b/c of no hill races..good to see strength coming up in relation, just "feel" better as well

so 211 total reps divided by bwt = 1.29 for OPT scoring system

This looks like a good one, if you can't bench BW just do max weight for the prescribed sets ?

Happy Birthday Devil Dogs.
Here's to another 231 years !!

Thanks Marines!

Damn i feel like a wuss when i look at some of these scores:
BW: 166

BP/Pull-up
12/20
11/20
10/17
10/15
9/12
total:
52/84

I knew it! I opted for Lynn yesterday since the hamstring injury prevented squats.
bwt 160
BP-8/7/5/6/4
Chins - 14/11/9/9/7
all chins supinated grip with dead hang

PS: damn i didn't know one can of Tuna could be so heavy, should have listened to my mom years ago and waited at least 45 minutes before going swimming so to speak

Wgt 151, Age 40

BP 10, 8, 7, 7, 7 total 39
PU 11, 9, 8, 8, 7 total 43
Tot 21, 17, 15, 15, 14 total 82

elapsed time 12 minutes

"Freedom is not free, but the U.S. Marine Corps will pay most of your share."
-Ned Dolan

Happy Birthday to the United States Marine Corps. Thank you and God bless you.

bw 145, 37 yo

BP 11/11/11/10/9 (no spotter, probably could have squeezed out a few more)

PU 23/20/20/20/22 (mostly dead hangs, kipped on last set)

Totals 52/105 = 157

Bwt=200lbs

185x10
PUx15
185x8
PUx12
185x3+1
PUx10
185x5
PUx10
185x4
PUx5

Total 185 x 31
PU x 52

Not so great, Bench needs work...

So Total reps 83

Pu were all kipping

Looking good Rob & Steve!! The wall is amazing : )

Thank you Teufelhunden! Happy 231st.

Semper Doc

Combined the last 2 WOD
BW 177

Squats-275x5,315x5,315x5,275x5,275x5

Bench-175x20,10,8,7,5
Pull-ups- 25,15,8,8,6
These were supersetted

Squats and Pull-ups were a litte weak today.

36 YOM 190 LB's

CFWU X 3 - P/U's and Dips

No spotter this morning and my reps weren't as high as I thought I could do.

165 BP / P/U

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

A personal best on the P/U's, bench was weaker than what I wanted. Great workout.

Are pushups a decent sub for bench press. Shoulder won't allow me to bench.

BW: 170 AGE: 28 HT: 5'7"
subbed 60lb DBs for BW bench press
15/15
12/12
10/10
7/7
7/7

two of the coolest men in the world!!! Rob and Jeff.

bw 165

as rx'd

11/15
8/12
7/11
6/10
5/10

m/5'6"/143#

145# Bench/Standard pull up
20/21
10/13
5/6
6/7
4/7

47 YOM
200 #
Lynne as Rx'd
10::05
14/17
7/10
7/11
6/11
7/14

GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

BW = 140

BP = 12-6-5-5-6 Avg. 6.8

PU = 18-11-10-14-11 Avg. 12.8

800M Run 4:05

GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

"Lynne"

BWT 179

Five rounds for max reps of:
Body weight bench press (subbed 120#) 7-6-8-8-6
Pull-ups 11-11-12-12-13(pr).

Post reps for both exercises in all rounds.

Not close to bodyweight on BP, but I have improved in weight and reps from last time. Couldn't kip pullups until last round because I do them in bench press rack (free weights) and bar was in the way of kipping and didn't want to have to move it around. Last round of pullups was as strong as I have ever felt doing them, with lots of help from kips.

#30 Trevor, what workout is "Lynn"? Must be a new one. This WOD is LynnE...

as rxd
bw 185lbs
bp/pu= 15/27, 12/25, 12/20, 7/12, 7/12
Totals= 53/96
No rest between bp and pullup

These totals are WAY over last time (42/68) both in total output and each set.

Thank you Marines.

Flip flops and power tools - hardcore.

At DCF we did 500m rowing sprints.

Rnd 1 - 1:44 (warm up)
Rnd 2 - had a 1:29 pace but I fell off, I need a seatbelt.
Rnd 3 - 1:31.9 - 'Advanced' by CrossFit North's Standards. . . sweet.

Rnd 4 - was with the trash can. I haven't met with Pukie in a while. He says to tell everyone 'hello', and that he will see you soon.

Bdywt: 187
Used: 185
12/20
8/13
7/11
5/10
5/10
37/64

no real improvement over last time

BW 168
age 37
135# BP
11/12
7/11
8/9
5/7
6/10

BodyWt: 160
Used: 155
6/10
4/9
5/7
3/5
3/5

10,9,7,6,5 = 37 Bench @ 190
28,23,20,21,23 = 115
Grand total=152, bench the same (don't know why, I just know I started well and died quickly) and 4 more chins (on the new OPT hand ripper chin up bar).

HAPPY BIRTHDAY MARINES ! OOHRAH !

sub'd
45 lbs bench 20,20,20,15,18 = 93
assisted chin with 120 lbs = 28,30,28,29,30 = 145
total =238
bw = 147 lbs (still losing pregnancy wt)
need to go up in wt on bench press and band assisted for pull up's next time (did same weight to compare to last time)

last time
mod's:
45 lbs bench = 15,16,14,13,13 = 71
assisted chin with 120lbs = 17,17,17,16,15 =72
total 143
estimated bw = 160 lbs (as it was 7 weeks post partum)

T: 135# BP

10/16
11/12
8/11
10/13
10/12

C: 65# BP/40# Assisted P/U

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

Body Weight 200
BP = 205
10, 8, 8, 6, 5 = 47

Pullups, alternated grips, first 2 sets on FAT pullup bar
10, 9, 8, 7, 6 = 40

Definite improvement over last time!

27yo, 5'11", 175lbs

Used 135 lbs for the Bench Press. This workout and Linda are basically the only Bench Pressing I ever do.

Bench Press: 8, 7, 6, 6, 6
Pullups: 9, 8, 7, 7, 6
Totals: 33/37

Last time was 22/28 with the same weight.

Really would like to do this one today as it is one of my favorites, however, something tells me I should rest today as I am flying out for my first Crossfit seminar in Golden. Will make this one up next week
Last time (for my record)
BP 33/22/15/15/13 = 98
PU 45/30/26/26/26 = 153
total = 251

BW= 205
bp/pu
11/17
5/12
5/11
5/11
5/10
total= 31/61

Got out the sawhorses for this one :-)

Jumprope (Catherine was using the rower), hip flexor stretch, Burgener WU, GHD situps, GHD hip extension, then...

Tim: 9/25, 9/24, 8/22, 8/22, 6/25 @ bwt 180*, ring pullups.
Catherine: 10/10, 10/10, 10/10 unloaded bar, jumping pullups.

I called my pullup sets done when my feet touched the ground. If I'd allowed myself to reset my grip, I might have kept up w/OPT :-) Also, I'm very lazy, so I used 185 for the bench -- less plates to load, just a 45# and 25# bumper on each side.

Actual bodyweight is around 179-180lbs these days. Once I get down to 176lbs, I will declare victory over my body fat %, and focus on getting stronger. But I'll still load 185 for "bwt".

WU
1/2 mi walk on treadmill
oly bar BP x10
135# x 10
WOD
165# BP
27 27
17 17
15
Had to stop, felt faint.

bwt=200 (or too much... working on it)

BP / PU
10 / 4
8 / 2
6 / 2
6 / 1 (+ 4 on Gravitron at 75% BW)
7 / 1 (+ 4 on Gravitron at 75% BW)

Then 5.5 miles on the roads - 46 min.

All PU were parallel grip because of tendinitis and 30 - 50 extra pounds between my ribs and knees. Been CFing for about 2.5 weeks now - loving it. Definitely looking forward to Lynne again. Can't wait to see the progress - already feeling much stronger. pullups have always been my nemesis, but I'll conquer.

Thanks to all Marines (past, present, future). Happy Birthday!

Goal was 5 sets of 40 pullups and to beat my overall score from the prior Lynne (68 ring dips/166 pullups). Catherine Imes of kettlebell fame here to visit and keep count....many thanks!

Ring Dips/Kipping Pullups:
19-40
14-40
12-40
12-40
11-40

68-200 total.

Made my goal of 40 pullups each round; dead even overall dip total. Rings turned out and away each rep.

"The Marines fought almost solely on esprit de corps, I was certain. It was inconceivable to most Marines that they should let another Marine down, or that they could be responsible for dimming the bright reputation of their Corps. The Marines simply assumed that they were the world's best fighting men."

-Robert Sherrod, 1943, regarding the battle of Tarawa

Semper Fi Devil Dogs!

great job, Kelly!

Lynne (165lb)
BP - PU
10 - 20
7 - 15
6 - 12
5 - 10
5 - 10

33-67 = 100
last time: 123

I am amazed at the stamina of some of you!
First set 13 bench, 23 pull up
Last set 7 bench, 10 pull up

52/152/5"9"

BP/PU
12/10; 12/8; 10/8; 8/7; 7/7
total:49/40=89

CFWU x 3 minus BE and Pullups
Subbed 95 lb bench press
pullups jumping/ negatives first set then switched to lat pull downs to get the max load work out.
All loads done to failure.
score-
7/12, 7/10, 5/7, 5/7, 6/5

Kate
N & L taking week off due to minor surgery (moles removed)

Happy Birthday Marines and Thank You!

no access to gym today... didn't do yesterday's either :(
wm-up - 4 mile run (planned on running the track, calf hurt so came back)

bike - 3/4 mile
push-ups - 20
sit-ups - 20
Time:12:36

BWT 195 Age 36 Ht 5'11"
BP 20/15/15/12/12
PU 17/15/15/15/14

RI 2 min

Used same weight as last time (95lbs)
body weight pull-ups (63kg)
Bench 9,8,8,8,7,7=48
kipping 7,8,8,7,6,6=42
total =90
last time total= 48
sweeeeeeeeeeeeeeet.

Modified CFWU x 3
10 x air squat
10 x back-extension
10 x sit-up
10 x double-unders

"Lynne"

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

BW = 215#
BP/PU
3/12 (palms in)
3/10 (palms out)
3/9 (palms in)
2.5/8 (palms out)
1.5/8 (palms in)

Totals = 13/47 = 60

BW = 176
Used 175 lbs
21/23
12/14
9/12
8/12
7/11

age 40
bw 176

BP = 185lbs

18/20 (pr)
9/10
6/7
7/7
7/6

Totals = 47/50 = 97

WOD as rx'd.

BW 183; 180 x 5; 3 min rest between sets

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

36/57

Didn't have much time, so I did it straight through with no rest between.
BP/PU
4/20
3/10
2/10
2/9
2/9
Might have been slightly better if I had a spotter on the BP, but the lesson here was that I still suck at BP.

oh, one other thing - Happy Birthday to my fellow Marines. Semper Fi and keep attacking!

45 yo
242# BW

33/71 = 101

11 point improvement on previous Lynne

Age 34, BW 145

150# Bench Press 11, 9, 8, 8, 7 reps
Pullups 24, 20, 16, 17, 18

brutal...

BW 75kg
Haven't done bench in 3+ months and no spot for all but one.
BP: 2,2,2,3(spot),2
PU: 13,9,8,7,8,8

Don't recommend doing this WOD on a belly full of french fries and two pints of Czech Amber. Do recommend the Czech Amber. Oh yeah!

Modified CFWU x 4
10 x air squat
10 x back-extension
10 x sit-up

"Lynne"

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

BW = 175#
BP/PU
6/20
5/15
4.5/11 ( I got a little help on the last Bench Press)
4/15
4/10

Totals = 23.5 Bench/71 Pull Ups = 94.5

CFWU x3 (-PU's)

WOD (BW/BP=195)
BP-PU's
21-24
13-18
12-18
09-15
08-15

Tot=63-90

That's a 5 rep improvement on my BP, but stayed exactly the same on PU's. Probably could of pushed a bit harder on them.

Get some, Go again!

Ladies and Gentlemen.... World Class Rob!

Just got in my Elite rings - fantastic! I just have one question - why didn't SOMEONE warn me just how hard a muscle up was gonna be?!?!?!?

First day doing crossfit:
215/PU
12/8
5/4
4/3
4/3
3/3
Man, Ive got a long way to go

165#
bp 15/11/8/8/8
pu 23/20/13/13/13

pullups kipped, second set under hand grip

#87 MR C, the difficulty in doing a muscle up is only surpassed by the pride in getting your first one.

#90 - I will have to remember that... and think of the nasty girls video... and these rings really rock!

Bench at 155 lbs.

15, 10, 5, 6, 4

Pullups kipping

16, 12, 10, 10, 8

Go up in weight on bench next time

re: #9-#11
bw: 200; 220lb machine-bench
14/10
10/7
10/6
10/6
08/6

I'm beginning to wonder if those muscle up videos are not just trick photography ;-)... man, these are tough!

BW 165

PU/BP
13/9
12/8
11/8
9/8
9/8

Pullups 2 less than last time. BP same

bwt-225
scaled bp to 185#
last time 175# and assisted PU

bp/pu

9/10
6/6
5/6
4/6
3/5

my two worst exercises Bench and Pull ups
At least they are getting better!

It's been a very long time since I did bnch press.

bw = 185.

BP / PU (chins)
15 / 11
12 / 9
12 / 8
11 / 8
10 / 7

Switching from a PLifter to a OLifter has made my BP drop quite substantially. I used to do over 30 reps with 185lbs (my BW was around 220-230 though). Bench press was the main reason I dropped off powerlifting. My elbows and shoulders were speaking to me : «Pascal, stop benching ...».

I now prefer dips and tons of OHP variety.

6/26,4/22,5(s)/17,5(s)/17,5(s)/13. The"s" denotes I used the smith machine on the last 3 rounds in the absence of a spotter so the bench press reps are probably inflated. Last time my bench was 5-4-3-3-1, but what the hey, I'll take it. Mucho improvement on the pullups, 95 vs 82 last time. BW:178, YOA:58 Thanks, Coach!

bwt 240 age 31
bench press 240lbs
19/15/15/13/11 total 73 (+4pr)
pull-ups kipped
15/12/14/11/11 total 63 (+2pr)

fooled around on rings afterwards

definitely can tell where all the bench press workouts of days long ago have left me with a skewed ratio for push vs pull activites.

bw = 200 age/35
bp = 200 14,8,6,6,6
kips = 23(pr),12,12,12,12

Happy Birthday Marine Corps (my brother graduates from Parris Island next week!)

bwt 152
(did BP yesterday, subbed 105# military press)

MP/PU
12/22 (PR)
10/16
9/15
8/13
7/11

BW: 145lbs

Bench 145lbs/ bw chins:
13rep/13 rep, 7 rep/12 rep, 8 rep/9 rep, 7 rep/ 12 rep, 6 rep/13 rep

#20 Genki - I hate you (we're the same weight and age)
#66 Kelly - you are beyond hating.

BW- 205#
6/20
7/15
5/13
3/13
5/12
Total:
26/73
99

male, 6'3'', 235lbs (14%)

bench press @ 235lbs

15 bench/20 pullups
12/17
10/14
8/13
6/10

bw 79.8kg

Bench 80kg 10,10,9,8,8=45
Pullups 21,19,15,11,11=77

+1 bench
+2 Pullups from last time.

Ben: bw 205 11/22, 9/20, 9/16, 8/16, 6/14

Happy 231st Birthday Marines

43 y/o, 175lbs.

18/20
11/16
10/13
8/12
7/10
Total: 54/71 for final count of 125, 15 more than 9/20/06. Pullups immediately followed BP, 3 minutes rest between sets.

Bwt 185

4/11
2/6
2/6
2/4
1/4

I could have done more on the Bpress if I had a spotter and if I could learn the kip I would post higher pullup numbers as well.

Uh oh, Trevor S, consider that a tongue lashing. Have fun this weekend, AFT!!

BW = 165
as prescribed
4/20
4/16
3/11
3/11
3/10
Can't find the last time I did this.

big pipe: bw 179
bench at 185#: 15/11/6/5/5
pu's: 16/12/7/6/6
total--89
on each set bench press exactly 1 less rep than pu's

bw = 190
age 38
as rx'd

10/8 dead hang
10/8 dead hang
10/10 kip
10/10 kip
8/10 kip

i couldn't find the last time i did this one either, but i know the pull ups are better. i couldn't do five dead hang pull ups 2 months ago. yippee!!!

Executed today's WoD as follows - R1-R5: 7/15, 7/15, 7/18, 8/17, 5/15 (BP/PU.
- Also executed the 061109 WoD: 5x135, 5x185, 5x225, 5x225, 5x245, 6th set @ 5x275 lbs.

I can't believe how strong some of you guys are. This is my second week of crossfitting, and although i'm making progress, I've got a long way to go. thanks for the motivation.

Bw 225

BP 185
5/5
6/5
5/2
4/2
3/3 (jumping)

18/32
7/20
7/16
4/10
4/11

2 more PUs than last time; 2 less bench. First week of WODs after almost 3 weeks away, so I'll take it.

max bench press (140#)/pullups
3/13
3/7
3/9
2/8
1/9

BW: 165

done right after yesterday's squat work
'Lynne'
bench 195, pullups dead hang, to failure on last set only
4/7
4/7
4/6
3/5
3/5
total 18/30. last time was 21/34, but bench was 10lbs lighter, and I rested before pullups, so almost same work done.

Lynne as RX'd w/ 185# BP (BW = 185):

9 / 26
6 / 20
5 / 18
4 / 18
4 / 20

bw 160 age 16
1 round of cfwu

bench press 160#:8/5/5/4/3(total:25)
pullups:13/13/11/10/10(total:57)
total reps:82

all pullups done strict/deadhang

#135 BP

12/7
11/4
9/4
7/3
6/3

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
last sets
205x3
6 pull-ups
XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

16/13
13/11
7/5
7/5
5/10 (pull downs)

bw 185#

been cf for about a month now, feels good. first time commenting

as rx'd bwt approx 205 lb
bench: 14,11,10,8,6 total: 49
PU: 13,12,10,10,8 total: 53

In Honor of our Nations Finest Fighting Force -The United States Marine Corps

I thought it was only fitting to do the Gym Jones Work out "1775"

Four Rounds for Time
17 - Buprees w/pull
75 - Sqts

One Round For God
One Round For Country
One Round For The Marine Corps
One Round For Corporal Dunham
- President Bush announced today that he would receive The Medal of Honor.

http://www.cnn.com/2006/US/11/10/medal.honor/index.html

Semper Fi

Full rest week while I am in Las Vegas. Fearful that I will pay the price for my visit that Gaucoin mentions. I have a couple of hours free and i knew I would be looking for a gym, so i purposely left all of my gear home!

Hey Jesse, have you ever thought of doing Parkour in Las VEgas. Holy smokes, this place is like the mother of all jungle gyms!

D.

28 y/o 170 lb 5’10” approx 12% bf
CFWU-Pull ups x 3 rounds
Bench Press 135lbs x 5

"Lynne"
Five rounds for max reps of:
Body weight bench press @ 170lbs: 8 – 9 - 9 – 8 – 6 (failed on 7) = 40
Pull-ups: 13 – 11 – 11 – 11 – 10 = 56
3 minute rest per set.
Compared to 060920: added 2 more reps on Bench Press, 5 more reps pull ups today.

N: BW 113
BP (80 lbs): 13/10/8/7/6 = 44
PU (overhand, full extension kip): 21/17/19/20/18 = 95
Total: 139 (107 last time)
J: BW 163
BP (160 lbs): 22/17/12/9/9=69
PU (overhand, full extension kip): 38(PR)/30/32/25/25 =150
Total: 219 (160 last time)

As RxD

BW 205

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

bp/pu
6/10,4/8,3/8,3/8,4/8.

6'8" 280LBS

BP 15/10/10/10/8
PU 10/10/8/8/8

27 yof
ht 5"6"
wt 132lb

bp 135lb 14,13,11,10,9
pu 10,10,10,9,6

first time posting, long time lurker

75lb 10/10/10/6/7
Pull ups
6/6/7/5/5

BW 70kg
3min Rest between Exercises
BP 70kg
Chins Neutral Grip Strict
BP 8 Chins 22
BP 9 Chin 21
BP 9 Chin 20
BP 7 Chin 19
BP 8 Chin 18

M/37/164
BP(165#)/PUs
10/12
8/10
7/8
6/6
6/7
Did a little ab work at the end to finish it up.

lil pipe BW 160
pullups from deag hang except would kip a little on the last of each set to get chin above bar, also i went fair amount past parallel but not all the way down
BP (165#s) 17/15/12/10/9=63
PUS 23/21/18/17/15=94
TOTAL = 157(PR)

bwt: 135

Bench/Pull-ups
22/26
16/18
13/16
11/13
10/11

Total:
72/84

Only can do about 1 rep at body weight (155), so went down to 135.

BP/PU

5/16
6/10
3/6
3/10 (wrists in from here on)
2/7

No time to workout during the day today. Had to wait until everybody was asleep. No warmup(stupid)
Maxed out on pushups, no rest in any position, chest to 1 inch target.

71 pushups

bw 66kg

Lynne is still an impossibility with a slowly recovering shoulder.

1 mile run 6:30
3 rounds of:

2 suicides with sprawls
15 DL with BW (2 x 80 DB)
30 box jumps (20" box)

Not timed, probably about 5 minutes/round.

20 back extensions
20 GHD situps

Hey-

Wrestling practice as warmup

WOD BP/PU BW:193
10/8
7/7
6/6
5/6
6/6
5/5

Coached the HS boys on the mat and in the weightroom tonight. We added the L-Pullup to our PU/Dip 5x5.

When a 47 year old coach wrestles with 17-18 year olds we both have fun. They enjoy showing me how much they've improved and I enjoy seeing how much they've learned.

-AuldSoldier

As rx'd

BP: 10-6-5-9-5
PU: 20-16-9-10-9

BP/PU
11/12
9 /10
8 /8
6 /6
5 /5

i did a bastardized version of it

but i tried

i'll do better next time

Bench (150) PU
5 11
3 8
5 8
4 6
2 4

BW 165#
BP 16/12/10/9/9 = 56
PU 29/21/22/21/22 = 115
Not my best "Lynne".

BW 165#
BP 20/18/15/15/15 = 83
PU 20/16/16/15/13 = 81
Total: 164

First Lynne

CFWUx3 (sub L-sit for PUs, sub BP for dips 45 rd 1, 95 rd 2,3)
160 bench (up from 155)
10+1-24
5-18
5-17
3-15
4+1-14
(+1 was an assisted rep)

My son went into the woods for Navy SERE today at Warner Springs.
Any here have experience with that? I'm wondering what it is he is going through.
Thanks,
Momma Turtle

bw 185
bp-12,11,7,6,4
pu 30,25,22,20,13

bp 45lbs 6,8,9,6,7

pu 5,5,5,5,5 heavy assistance band

18/18
14/18
13/17
11/16
9/15

totals
65/83=148

much better then last time 33/57(I had just gotten back into crossfit after a break of six months or so) I think I'm back to where I was (maybe even better) then I was when I left off last winter, and I'm 15# lighter at 150

5 (95lb)/6 nonkip
6 (85lb for remainder)/5
8 / 4
6 / 4
7 / 3

First post, but been doin crossfit for about 4 months. Total of 92. Did reasonably well in pull ups. First crossfit with palms facing outwards as opposed to facing inwards. Bench varied from set to set. lowest was 145, highest was 160. I need to work on my chest stength, but pull ups never got below 11.

Lynne
Subbed Ring Dips + Push Ups for BWBP (no bench)
BodyWeight: 160#
Dips+PushUps: 14, 11, 8, 8, 7 (48 total)
PullUps: 21, 16, 14, 15, 12 (78 total)

To Momma Turtle - I don't know what your son is going through right now, but please thank him for me, when he gets back, for the job he's doing.

-Seth

Last time
Total- 109

This time-
Bench- 12,8,8,10,7= 45
Pullups- 16,16,12,15,13= 72
Total- 117

BW 135

BP 15-14-12-10-9 total 60
PU 21-19-16-12-12 total 80

BP 180#
A total of 89, which is another reminder of how bad I need to learn to kip.

bw 185

total reps bench: 55
total reps pullup: 64

Age 50/BW 240#
"LYNNE"
Benched @ 200#
BP - 8/8/9/8/87
PU - 10/11/12/13/11

BW: 170

bp:10-9-8-7-7
Pullups: DH, hammergrip:14- DH, hammergrip tiny kip:15- DH, Wide Grip: 9-Underhand, DH:14-13

BW = 185 -- still can't bench it.

Bench 145#/pullups

4/10
4/8
4/7
3/6
3/6

TOTAL 18/37 -- new PR, +4 on each since Sept.

Sub 135# Bench:

Andy:
15/24
13/22
10/18
9/18
10/19

Paul:
20/30
14/21
10/16
9/16
8/14

Seth #153- I will thank him, Seth! He's still in training, and this is the last bit of a long haul. Hard to stop being a momma, even when they're full grown men.

WOD-
Did a combo of Lynne and yesterday's squats.
PU (band assisted) 10/7/10/7/5
BP 15/6/3/6/5 @ 45/65/75/65/65
Back squats 5x5- 45/65/85/95/95
Better than last time, by a little. I'll take it. Bench press is very difficult for me, as are pullups.
Take care, everyone.
Turtle
F/50/130

BW: 130

BW BP/PU

14/22
10/20
8/16
4/12
6/16

Traveling workout:

Jump rope x 120
double 35# kb cleans x 10
Jump x 120
double kb snatch x 10
jump x 120
double kb front squat x 10
jump x 120
fba+rr x 10
jump x 120
double swing x 10
jump x 120
double swing x 10

15:04

WU-Jump Rope

BP-135x12, PU-10
BP-155x10, PU-8
BP-165x7, PU-7
BP-175x4, PU-7
BP-155x7, PU-5

Both of these need work

As rx'd:

BW: 215

5/8
5/7
4/7
2/6
2/5

75# dbs 15 10 6 7 6. Pull ups 25 19 13 14 13.
Same rep. count as last time on bench, one more rep. on pullups.

bw-199

wod-benchpress-pullups
3x195-10xpullups
3x195-10xpullups
4x185-10xpullups
5x185-10xpullups
4x185-8xpullups

Could only get 3 reps in a set near body weight. Dropped 10 pounds and only got a few more per set. Obviously, Benchpress needs work.

With the exception for the elite athletes here, Is this wod design to be done with lower reps at higher weight or should I be scaling weight to get more reps? I guess I'm asking if 3 reps per set at bodyweight is going to cut it? Thanks for any reply.

MC

CFWUx3 -pull, dips but plus burgener, extra squats

BW 126--can't yet bench

Pullups kipping/BP 85#
15/10
13/10
12/8
12/9
11/8

63/45 and 108 total (compare to last few times, pull/pushup so only the pull compares...prev. totals 56,46) Next time I'll aim for same BP to compare, and try to hit 15 pulls per round

BP-145x6, PU-9
BP-145x6, PU-8
BP-145x6, PU-8
BP-145x3, PU-8
BP-145x4, PU-6

bwt 165 age 35

Ugh. A little disheartening, but enjoyed the workout.

M/34/190
BP/PU
6/18,7/17,6/20,6/15,5/18
Totals=30/88

bw 185

as rx'd

11/20
9/15
7/12
6/10
6/11

wasn't really feeling it today. played a couple games of basketball before, that may have contributed.

*************************************
Anyone know what the Crossfit record is for reps for one set of body weight bench press?
*************************************
Age 29 Bwt 195
BP PU
25* 16
20 13
17 12
18 11
13 9
* PR
Totals: BP = 93 / PU = 61
Last time: 89 / 64

bwt 192

Not much rest between sets

Bench Press 195#
6, 5, 5, 4, 4

Pull ups
7, 6, 5, 4, 3

M/27/180

Bench Press = 185#

10/20
10/20
8/17
9/15
7/17

no weight vest today - all pull-ups BW

44, 5'11", 201lbs
bp-175lbs x 8,7,6,7,5 (33 total-PB!)
pu-x 6,5,5,4,4 (24 total-PB!)

carol, 40, 5'7", 148lbs
bp-85lbs x 3, 75lbs x 6,6,6,6 (27 total)
beginner pullups/piked-x 14,14,14,14,15 (71 total)

trish, 36, 5'7", 136lbs
bp-75lbs x 3, 65lbs x 6,6,6,6 (27 total)
beginner pullups/piked-x 14,14,14,14,15 (71 total)

BW = 156 lbs.
Bench Press (157 lbs) = 14 + 10 + 8 + 6 + 6 = 44
Pull-ups = 15 + 12 + 12 + 10 + 8 = 57 (underhand grip on all sets)

Hand torn up from pulls the other day.
BP 205#
8/20
8/14
9/15
8/15
7/15

I did dips instead of bp and did strict, no movement p/ups. 10/8, 10/7, 8/7, 8/7, 8/6. My elbow is sore and I wanted to work on ring dip form.

current bw=132#

Bench press:
50# - 14-14-13-14-12 = 67

Assisted PU's
82# - 9-5 (too hard...and felt like pulley was sticking on second set...so decreased weight)
72# - 14-10-11

Will remain at this weight next time.

BW=200#

BP:
185# (Not even close to my bw!)
7-5-5-3-2

PU:
7-6-5-4-3

Lots of room for improvement...

Gym closed just as we got there (holiday hours) so we hit the track and did 100 yards walking lunge, 800m, 100 squats. 9:24.

bench: 13,12,12,9,9
chins:16,16,16,14,12
55/74 Dissapointed that totals on bench went down by one. Chins went up 17.

5 rounds:
max ring dips/max pull ups
22/40 20/30 17/30 12/28 12/26

age: 39 bw; 195ish
bp: 205x6, 195x6, same for the last 3 (barely on the final rep).
pullups: 14 (PR!), 9,9,8, 9

last time -
bp: 7,7,6,6,6
pullups (hang): 10,9,8,8,8

Happy with pullup first rep count. little disappointed my bp hasn't shown as much improvement in set 1 as my pullups. when i did the standard type "workout" bp much stronger at 205 (10 reps).

BWT 190

Bench/PU
12/30, 10/20, 7/20, 6/19, 6/20

Sport JuJutsu 60 min,
BW: 64kg
BP/PU
5/10
4/10
4/8
3/9
4/8
Total:20/45

bw: 118

5 rounds of 10 x 75lb bench and 10 x pullups with straps

hard to heavy bench with no spotter. Felt good to do these. Have to do the cleans and HSPUs today also.

Camp Taji, Iraq

BW 175#

3/11
3/8
3/7
3/9
3/8

swam 14oo this morning

155:
6,5,5,5,4

pu:
20,10,10,7,9

6'2/185

bp/pu
8 /14
8 /11
6 /10
6 /8
6 /8

Lynne on Sat morning.

BW = 185

bp = 8/8/8/6/6 @ 135
jumping pu = 10/10/10/10/10

bw- 225
age 23

31 bp
39 pullups (no kipping)

Did Y'days workout b4 this one. Short on time so rest periods were short.
BW: 180
BP: 175
Bp-9/5/3/7/4 (Reduced weight to 165 during 4th and 5th set)
Pullups-10/6/6/4/5 (3rd and 5th set were reverse grip)

CFWU X 2 (This still feels like a good workout)

Body weight 173
Warm up Bench with 135
Benched with 175
Bench/Pull-ups
5/10 (failed on 11)
5/11 (failed on 12)
5(2with help) /10 (assisted on last 2)
5 (2 with help)/ 10 (assisted on last 2)
5 (2 with help)/10 (assisted on last 1)

Abs work out with 6 Kilo Med ball 20 reps of throws
10 reps of ab wheel
10 reps of 15lb dumbell ab twists

Then ruined the whole work out with a piece of Boston Cream pie for Dinner! Sure was good for the soul though!

zac-weight 225: pullups-10, 7, 6 x 3. BP-2 x 3, 1 x 2.
mae-weight 145: pu's- 13, 7 10 x 3. BP-1, 2, 2, 1, 1

BW - 175
Age - 23
Height - 5'11"
used 185 for bench
16/10
15/10
10/10
8/9
9/9

11/10/06 4:00pm

Brent, 180
8/20; 6/15; 4/15; 4/12; 4/12=100
Shane, 152
12/24; 10/20; 8/18; 6/12; 6/16=132

Colorado Springs

Team Lakeland

Jen 15/10 10/8 9/6 10/4 10/4 of Jumping pull ups and 65lb bench

Neil 8/15 6/10 6/10 6/8 5/8 5/6 I started with just under BW (170) and had to start stripping the smaller plates off to keep up the intensity. So to make up for it I did an extra round. Pullups were kipped, and slowed down do to a separating callus

BW = 140 lbs.
2 min. rest between rounds

BP/PU

Rd 1: 15/26
Rd 2: 12/16
Rd 3: 9/13
Rd 4: 8/11
Rd 5: 8/11

BW = 140 lbs.
2 min. rest between rounds

BP/PU

Rd 1: 15/26
Rd 2: 12/16
Rd 3: 9/13
Rd 4: 8/11
Rd 5: 8/11

bwt 185
b.p/p.u
10/12, 8/6, 5/4, 6/6, 7/6

bwt 185
b.p/p.u
10/12, 8/6, 5/4, 6/6, 7/6
Mike

Lynne - 5 rounds max reps bench & pullups
135#, 155, 175 / 3
165x2 / 4
155x4 / 4
155x3 / 4
155x3 / 5
total 15 + 20 = 35
bwt 203#, 24.8% need to improve my bench
prev Lynne Sep.20 was 32x135# bench and 17 pullups

bench for body weight (210) But I weigh 205
12, 16, 17, 15, 12, total 72

Pull ups

20, 24, 20, 17, 18 total 99

Age: 20
BW: ~185lbs
BP weight: 140 lbs

Definitely didn't do as much as I thought I would be able to do. Also had to use a machine (gasp) for BP as I didn't have a spotter.

BP / pull ups
9 / 12 kipping
8 / 8 normal
7 / 8 kipping
6 / 7 normal
5 / 8 chins

For this type of workout, is it good or bad to mix up pull ups like I did? or should I have stuck with one type?

(done 11/11/06)
185# BP: 9,6,6,6
Kip p/u: 10,9,9,8
Starting to feel better but did this as a morning WOD on a rather full stomach. So, effort and results subpar.

MCORRY (#169) --

My own take is that the goal is to work towards bench pressing bodyweight for reps; once you can do that, go for more reps.

Since I can't yet bench press my bodyweight, I work my way up through weights I can handle steadily for 3-5 reps. That way I'm getting a max effort workout that'll contribute to reaching the short term goal of bench pressing my bodyweight.

I do max 3-5 rep max effort bench presses every 7-10 days anyway--"Lynne" just happened to come along the day I would have done it anyway.

BW 221 BP 225

16/17
10/11
8/9
5/6
6/6

Me Julian
7/40 12/31
6/28 11/26
5/26 11/23
6/26 9/26
6/24 8/10

175# bp

bw 175 did bench with 155 for 2 rounds then dropped to 135 - can't bench press but got pointers. guess it is good to work on things you can't do well

5/25
4/20
6/15
8/20
6/15

I completed this one but ended up doing it pretty much as quick as I could. I think that hurt me a little bit on my over all numbers. It might have been touched on before but are you guys resting after each exercise until ready for a maximal lift?

Very late on posting this one!

bw: 185

As rx'd: 15/15, 13/16, 10/16, 10/15, 8/16 = 56/78

Compared to last time, worse on bench, better on pullups.

BW - 210 lbs / BP - 225 lbs

BP/PU
25/35
15/30
10/20
8/20
10/25

Jump Rope 2 x 50 singles
CFWU x 3 rounds of 5 reps (no pullups or dips)

50% WEEK

Subbed
Pullups 5 x 5
Dips 5 x 5

50 % WEEK

No spotter
175 X 5 X 5
13,8,7,7,7 pushup's

BW 57kg

40kg bench 11,5,4,4,4
JPUs 10,6,5,5,5

Age: 38
BW: 185

9/12
7/10
5/9
4/8
4/12 (kipping)

Total: 80

Finished off with some deadlifts, just because I am so awful at them.

10 min ellip wu 15/15.
wod = 29/66--finally broke trend of declining bp reps. guess my kipping is better, too. 7,6,6,5,5 & 16,12,13,12,13
vs 23/53 9/20/06
vs 135lb bp 12,10,7,7,6=42, pu 13,8,8,6,6=41 on 5/24/06
vs 175lb bp=25, pu=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

B.W. 200
Age 38
B.P. 185 lb
11-21
8-13
6-11
5-9
5-5

21/11
17/10
17/10
15/9
18/8

BW: 175

Bench (no spotter):
1,2,3,2,2

Pullups:
9 (overhand, full hang, strict no kip)
12 (overhand, kip)
7 (underhand, no kip)
7 (palms facing each other, no kip)
9 (overhand, no kip)

Last posted Lynne:
BW: 155
10/8
7/7
7/6
5/6
5/6
Total: 34/33
This time:
Started with the 5x5 Back Squat, then...
10/12
8/10
6/7
6/6
5/7
Total: 35/42
Felt like a big improvement in the pullups.

Age 29, BW 187#

BP 185#: 3/3/3/3/3 = 15
PU: 6/5/6/5/4 = 26
Total = 41

5x (215lbs bench+pullups)30sec,1 min
13/13;7/8;5/5;4/4;4/4

26yo 200lbs

CFWUx1 and light walk

BP at 205lbs

56 bp and 61 pulls

bp is going down but pulls consistently increase
last time did 61 bp and 56 pulls

BP:29,7,5,3,2
PU:28,25,3,3,2

Concentrated on perfect form. Absolutely no rest between exercises and sets.

B.P.: 13,5,4,5,3
P.U.'s: 11, 7, 5, 6, 5

bw - 180

bp-8,5,5,5,4
pu-16,14,12,11,12

pullups were non-kipping

Sex: Male
Weight: 78Kg
Height: 180cm
Comment:
BP 80kg 3,5,3,3,3
PU 12,10,8,5,5
I was kipping on the chins, hands toughening up nicely
Time: 11:15

BP / PU
Body weight 207; bench press 205 lbs

8 / 15
5 / 11
5 / 09
5 / 05*
5 / 11
* Chin ups vice kipping pullups.
Rest approximately 1:30 between sets. Could have used more recovery on the bench.

bw 90kg bench 75kg
6/20
5/20
5/15
4/13
4/12

my bench sucks

BP / PU (sub'd 135lbs on BP, PUs kipped)

(9/20/06) (11/10/06)

16 / 19 18/20
11 / 11 11/15
8 / 10 7/12
7 / 10 8/12
6 / 8 6/10

48 / 58 50/69

BW:159

BW 180
Age 35

BP
6,7,5,4,4 = 26

PU
8,9(PR),7,6,6 = 36

for a total of 62. Yeesh! I read enough posts to know that I'm pretty feeble! And here I thought I was strong. CrossFit is kickin' my sorry ass. Been doing it all of three weeks now, and already my pullups are waaaaaaay stronger than before.

bw 200
bp 8,7,6,4,4
pu 16,15,13,11,10

bw=173 35yo
175bp/kipping pu
4/19
155bp/kipping pu
9/14
9/11
9/14
8/13

Very disappointed in bp figures.
Did this after 1.5 hours of rest from 5/5 squats WOD. So I dont know if I've lost strength or squat workout really could have taken that much out of me? I was hoping for atleast 8 on first BP @ bw.

1-185-4
15
2-185-6
10
3-185-4
7
4-165-6
7
5-165-4
7

worked with konantz

time: 10:30
BW:165lbs.
me:
Bench: 8/5/4/3/2
Pullups: 11/8/5/4/3

175lbs Bench/Pullups
14/22
9/16
5/13
6/12
4/11

155lbs Bench/Pullups
11/12
10/10
6/9
6/7
3/7

bw=171
bp=175

bp:20,13,9,8,7
pu:33,17,15,15,15

last few reps for all pu sets were kipped with pretty poor form

bw 165

bench/pull ups (dead hangs)
25/18
17/16
15/15
13/12
10/10

total=80/71

bwt=175
used 160 on bar

bench/pulls
10/10
8/10
6/10
4/10
3/10
3/10

cfwu x3
Five rounds for max reps of:
Body weight bench press 155/185/165/165/165
Pull-ups

6/8
5/6
5/4
4/3
4/3 added 5 jumpers

Bodyweight 150lbs

Bench Press / Pull-ups
7 / 19 (dead-hang)
5 / 7 (dead-hang)
5 / 8 (dead-hang)
4 / 5 (dead-hang chin-up)
3 / 10 (kipping)

I've lost a decent amount of endurance on the dead-hangs. My kipping pulls are at an all-time high, but my strict pulls have suffered, unfortunately. Gotta work on that.

14x205
22 Pull-ups
10x205
12 Pull-ups
7x205
10 Pull-ups (dead hang)
6x205
10 Pull-ups (dead hang)
6x205
10 Pull-ups (dead hang)

5'7"/145lbs/29yoa

CFWU x 3 (minimal pullups and dips)

Bench 145lbs x 20,13,10,8,8
PU (underhand, full ext, no kip) x 13,11,9,6,8

rested 4 min between sets, excets after 4th set I rested 6 min.

Last time: BP/PU(48/63=111 reps total)
17(PR)/18(PR)
7(ouch)/12
6/12
9/11
9/10

This time: BP/PU(58/50=108 total reps)
15/10
13/10
10/10
10/10-no spot on bench, another 1-2 reps possible
10/10

Both with 225 bench, kipped PU. Took it easy on the pullups. Paced the bench first two rounds, not to complete failure, testing a theory.

BW = 73kg

75kg bench press: 18 15 11 10 8 = 62
Pull up: 20 15 13 12 10 = 70

150#'s

16/32
13/24
10/22
12/25-chins
11/23
---------
62/126=188
wu=hard stairs 30 min, light pu/psup/su one round

Meyer
bp 195-11-11-11-9-8
pu-11-11-11-11-11
bench reps the same- pull ups added 1 to each set
new pr 105 reps

Godfrey bp-95 -2-3-2-2-1
pu-3-3-3-3-1

BW: 205

As Rx'd with dead hang pull-ups
17/12
13/11
10/10
7/9
7/7

165
12/34 6/17 6/17 6/15 6/15 (36/98)

230x10 10 pullups
230x7 9 pullups
230x6 7 pullups
230x6 6 pullups
230x5 6 pullups

D-75db/7, 8, 10, 9, 7
150PD/6, 7, 8, 8, 7
M-Overslept

70lbs.

4/15
4/15
4/12
4/10
3/10

I seem to be getting worse every time I do this one.

195lbs.

4/18
3/15
3/18
3/12
3/12

total= 16/75

previous total = 16/78

ultra previous total = 18/103

10/11
7/8
4/8

bw 190
age 29

BP: 8-5-5-3-2
PU: 12-11-9-7-5

did 5 strict pull-ups + 5 DB benchpresses
X8 55,65,70,75,80,80,90,85

BW: 170lb
Age: 32

BP/PU
17/24
12/15
10/10
7/10
8/10

cfwu - pullups
b/w 180
bp @ 155#
bp 7 6 5 4 4 = 26
p/u 13 12 8 7 6 = 46

last time w/Lynne
135#bp 12/9/8/8/7
p/ups 11/11/9/8/8

185 x
10
9
6
6
5

p/u 6/5/5/5/8

**********

BP: 9,6,6,5,5

PU: 16,18,16,15,15

230/42

bw 165 m 34

finished one of the crossfit challenges with a net time of 9:47: bench BW 30 x and run one mile in under 10 minutes. 10:47 subtracting 1 min for travel time between bench and running machine. Still a little sore from that.

bench pullup
9 15
6 12
5 10
4 9
4 9

bw 170

BP (used 175 lb.) 14-12-9-8-8
PU 17-15-13-13-11

Personal best.