this looks fun...

More pullups, on Friday I did Both "Cindy" and "Mary" and I did 340 pullups combined. Oh well, who needs a back anyway.

That combined with my BJJ training I can't even lift or put my arms down due to my tortured lats.

I am one to never take pain meds, but OMG today I gave in and took 1 Aleve. It still hurts. Hurt is not even the word I would use.

thank you coach, I was fiending for some Bench Press

#3 watch out for Rhabdo - Bob II

YES FINANLLY BENCH PRESS>>>I ALMOST GAVE IN AND DID IT TODAY>>>THANK GOD I WAS PATIENT

God Bless the children. CrossFit is teaching parents to 'change behavior' and save our children from the rising epidemic of Type 2 diabetes. This new generation of 'CrossFit Kids'are building a foundation of lifelong improved health and fitness.

the expressions on those kids' faces in the background are priceless.

Skip,
I can't agree more!

I love that picture. I am going to have to make another set of rings because my 5 year old daughter gets mad when I take mine to the fire station, and I couldn't be happier!

Just want to solicit some opinions related to today's workout. How many strict pulls should an "elite" crossfit athlete be able to perform? Same question for bodyweight bench press?
QA4, Afghanistan

I'd like to do the BP's with dumbells, and I seem to remember that the formula for figuring the weight to use was something like 75% of the weight of the barbell total. Anybody got any advice? Thanks.

comment 11

80%

Comment 10

40 dead-hang pull-ups.

Bench, not sure, 40 would certainly be amazing.

#10 willski52,
the best way to get that answer is to scan the last time it came up. Kelly Moore posted 5 rounds of 40 pullups each, kipped I recall. As for the bodyweight bench presses, I would guess around 20 per round at the top end.

Also, I'm not sure many of the "elite" would use strict pulls on Lynne, as the goal is max reps.

JeffT also usually posts outstanding numbers on "Lynne".

I know this is 5 rounds but since it is not timed does this mean we are taking a small break in between each round? Thanks for any input.

Comment #3, you should scrap BJJ. It's the Tae Kwon Do of the new milenium.

FireSmac, are you at station 3, Mesa?

#15 Maverick(Speal)
Rest between rounds as needed. I treat "Lynne" as a ME day(where the Max Effort is number of reps), so up to three minutes rest between rounds. But usually just enough time to get from the bench to the pullup bar between exercises. That's how I do it anyway.

#17-JR19
Sounds like a little bit of posturing to me. But I can understand your fierce defense of the "real Army Ranger." But lets not belittle the grunts manning the walls. BTW, there are lots of SF with Ranger tabs, how many Rangers have SF tabs? Just stirring the pot.
QA4, Afghanistan

#17 JR19,
no offense but I'm betting the soldier in question has done all of what you are saying and possibly more. While I agree with you that the title of Army Ranger is one best kept for members of the Regiment, but I want to let you in on something, Canada has only ~60,000 regular force soldiers and ~20,000 reservist in their military. They are constantly being deployed, and it doesn't matter what the task is it has to get done...

So for you to assume that this individual has not been across the wire is a sad and purely uneducated judgement. Unit pride is one thing, something I wish there was more of in my country but don't assume that your regiment is the only one of its kind and skill. It is not. Therefore don't presume to step on the experience of others and call it lacking when you have no first hand knowledge of what that is!

That being said, I agree with you the title of Army Ranger is best kept for members of the Regiment. But who knows, he may have served in exchange with the Rangers something common with our respective militaries, unless you can guarantee he has not? Either way its a stupid argument, sometimes we just have to sit back and consider that we don't have all of the information, and our judgements mean frig all!

Frig all? Are you from back East? Sounds like Gagetown talk. Or 'taahk.'

go Dallas!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

helen
11.27
ring pull ups

185# BP
BP / PU
8 22
6 14
5 14
3 12
2 10

About today’s picture:

After reading a few of the comments on the picture I thought some might be interested in the story behind it. I took the picture a few days after I made the set of rings using a modification of the instructions in the FAQ section. My son was 3 at the time and I couldn't keep him off the rings after I tested them in my back yard. My daughter is on the left and her best friend on the right. All three of them wanted to "exercise" on them, so they took turns trying to do pull ups, swinging, and other events. After that I had to keep the rings close by because they couldn’t get enough of them. It was a great way to spend time with my kids prior to my current deployment.

Thanks Crossfit for sharing it with the community.

#19 Willski, stir away...

Of those 18 Series guys, how many of them came from Regiment? Quite a few I'm sure. There are some in RGT w/ Long Tabs, but they're officers, and many had served there in some capacity previously. RGT doesn't take enlisted 18s, but I'm sure there may have been some over the years. Also, the length of the Ranger Course vs. the length of SFAS/the Q Course makes it easier for 18s to attend, not as easy for Rangers to attend SFAS/ the Q course. We're too busy training and refitting for our return OCONUS. That being said, some of the best friends I made at School were Group guys.

Saying someone who has a Ranger Tab is the same as a Batt Boy is like saying someone that has their Airborne wings after falling out of a plane 5 times and then goes back to their leg unit, never to jump again, is the same as someone from the 82nd w/ over 50 jumps. They're not.

In the end, does it matter? Everyone has a different mission, all contributing to the same end goal.

RLTW!

Thanks Maximus. #17, Valerie, yes that's station 3 in Mesa, affectionately known as the "Midnight Express". How did you know?

BWT - 169
AGE - 32

15/18
12/20
10/15
10/12
8/12
BP=55/PU=77

A +24 BP rep improvement and +35 PU rep improvement since last time (37 days ago).

Compare to my last results:
10NOV06
12/15
7/10
4/7
4/5
4/5
BP=31/PU=42

Hmm, so I wonder if Crossfit actually works?

#28, that is inspiring. I've been feeling pretty weak looking at some of the other scores *maximus*, it's nice to see big gains like that. Keep up the good work.

i am new to crossfit and was wondering what body weight bench press is, are you benching your weight or what?

#29 - yes, you should bench press the same amount of weight as your bodyweight.

Male/28yo/5'7"/165#

BP / PU
14 20
12 14
10 14
11 12
10 11

#26 JR - Excellent points.

QA4, Afghanistan

Tried all kipping pull-up's this time to see how it would differ. I almost doubled all of my pull-up's from last time... way easier.

BWT:

Bench/PU

25/43
16/27
13/25
12/23
10/22

Took a couple min. break in each round.

benchless today so I did ring dips instead of BPs ,...but had to do a MU each time to get the dips so I counted each MU as one dip
16&31
14&22
12&16
12&14
12&11

It seems I was doing the deadlifts ALL WRONG! I'm going to try again today.
Just a lucky guess FireSmac. I remember you posted once about doing a WOD in the AZ heat. Actually, my husband is a Mesa firefighter.

Congrat CrossFit Community and Coach...

Time Magazine has named you/us "Person of the Year" because we're part of the burgeoning new on-line community phenomena.

Coach has created the ultimate fitness community on the Web and has brought people together from around the Globe.

Nice work, and thanks!!

BW 180

Differing grips along way, after CFWU:

BWPU - 6/5/5/5/4
PU - 11!/5/5/5/5

BW 165#
BP 17/12/11/10/8 total- 58
PU 28/26/26/25/25 total- 130

Hey, still trying to find that pink CROSSFIT t-shirt that says "SUCK IT UP, BUTTERCUP!" on the back. I saw it at a cert in San Diego. Can anyone lead me in the right direction?

Thanks!

Unfortunately had to miss the Crossfit DC workout today, hit this up early: BW somewhere between 177 and 182...threw 185 on the bar just for the hell of it:
185 Bench-7, 7, 6, 5, 5
Pull-Up- 15, 16, 10, 10, 11

New pull-up bar is a killer! 1.66 outside diameter and slick as a baby's butt!

Jeff-BW 164#- Bp170# Old bar-20-10-8-7-7
- PU-Alternating grip- 21-20-15-15-12

#39...did you try to google it?
http://www.cafepress.com/brandxstore.20321533

BW: 70kg

WU: run to gym, dynamic stretching, CFWU - pu&dips

Main: scaled to 45kgx5 reps for BP, pullups were
12,11,10,9,9 (kipping)

Two months ago I got 25 pullups (strict) in 5 sets. Now 51 (kipping). Thanks Coach !

Also did a quick 400m sprint at 15kmh just for fun...

Hey Joey from comment #16. The difference between BJJ and TKD is that BJJ guys have won numerous "no holds barred" competitions and BJJ is an integral part of an all-around mixed martial arts program along with Muay Thai, boxing and Judo (and any other style that has something relevant to offer to combatives). Crossfit is a means to sharpen the game for many MMA fighters because crossfit, like BJJ, works on strength, speed, stretch (flexibility), stamina and skills. I am willing to back up my comments anytime, are you?

To comment on Jr19 and Willski52 Canadians and Spec Ops,

Last week I attended the 62nd anniversary of Menton day, a celebration of the Devils Brigade. All US and Canadian Spec Ops as well as the CIA trace their lineage back to the Devil's Brigade. I do not know the guy in the picture but he could have easily been through Ranger School and been a part of the Ranger Regiment through an exchange program in the same manner that 1st Special Forces Group has an exchange program with the Australian SAS. I have served alongside Canadians on several occasions and am glad they were there. Also, many, many SF Guys have come from Ranger Regiment and I believe that the best Spec Op guys begin their careers there. Many more SF guys have been to (just) Ranger School and they are better men for it.

De Oppresso Liber,
Billy

bw 165

dead hand for pullups (no kipping)

12/6
8/6
6/6
6/5
5/5

F/29/135

Bench (115)/Pullups (Kipping)

5/9
4/6
3/6
3/5
2/5

194#/72"
got anxious and benched yesterday
10x10 ring dips, pu
about 35 min, sharing the rings with my kids who did lots of jumping dips!

Age 34
BW 145#

Bench 145#/Pull-ups
13/32
11/25
9/22
9/20
7/18

Frank: 47/ 205#
BP: 135 # on Smith Machine
BP/PU (Kipping)
30/14
12/7
11/8
10/7
12/8

M/26/5'11"/178#

BENCH(185#) / PULL-UPS
ROUND 1: 14 / 22
ROUND 2: 11 / 17
ROUND 3: 11 / 21
ROUND 4: 10 / 21
ROUND 5: 10 / 20
TOTAL: 56 / 101

bw 148#

bw BP @150# 10/10/10/10/11
kipping pullups 16/16/16/16/21

Ring dips/pullups:

20/41
15/41
14/41
13-37
11-42

73-201

Fell short of my goal of 5x41 kipping pullups; lost my grip on the 4th round and fell on my butt.

BWT - 118
BP - 105 lbs, kipping pull ups

BP / PU
5 / 25
6 / 20
6 / 18
6 / 15
6 / 12

No bench available to day so subbed with push-ups:
Pull-ups/push-ups
20/50
17/30
16/32
14/30
13/27

80/169
damn 4 inch bar at the playground held me back a bit on the pulls

Pushups/dead hang pull-ups
35/9
15/6
10/5
10/4
11/4

Full range push ups on parallettes with feet raised instead of BWBP.

Push/Pull
20/15
15/15
16/10
15/12
15/11

32 / 230#

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

165# 46yo kipped overhand pullups, 3 min rest.
13/22
10/20
9/17
7/15
6/15

23/170/69"
1mile warmup
BP/regular PU
6/11
8/11
8/10
8/9
8/11

One of my back muscles is larger (therefore hurts) than the other side...if anybody is good w/ working specific muscles please email me. Thanks..... JOE

29/M/5'10"/201

BP @ 205
11, 9, 6, 7, 6 = 39,improvement of 2

Pullups
11, 7(?), 11, 12, 10 = 51, improvement of 11

Pretty happy with my improvement, hope to continue with this trend.

47/5'7/155#

6 mile run

BP / PU
17 / 40
12 / 25
13 / 26
13 / 28
14 / 28

Taking a preemptive day of rest.

Kate

Lynn as Rx'd:

benched 175, pull-ups with various grips.

Jake: 10/15, 8/16, 8/15, 8/13, 7/14
Matt: 11/15, 11/15, 7/10, 9/10, 8/9

again, if anyone in Richmond Va wants to Crossfit we have a pretty rustic set-up in our backyard. Feel free to e-mail me so we can start setting up a group.

as rx'd
BW 180; 3 min between sets

10/17
9/14
6/12
4/12
4/9

-3 on BP; +7 on PU

5/28, 6/22, 6/17, 6/15, 5/14. BP up from 25 total, smith mach inflated but no spotter. PU's up 96 v. 95 last time. One more comment: when I started CF I used to think I needed to top off my workouts, especially on the 3rd day. I've come to find that by competiting with myself in attempting to improve on my last Lynne or whatever, I'm shot, done, toasted. Oh, maybe I could do a random situp , but for the most part, all I'm capable of doing is clicking the remote between games. Thanks, Coach!

WU
walk to gym
0ly bar x 20
135# x10
135# x10
WOD
175# BP/PU
28/24
16/16
12/14
10/12
9/10
walk home

Mike bwt:185/age:27 as Rx'd
12/13,8/12,9/11,7/9,7/9
Totals :43/54=97
Erin: bwt:134/age:26 95lbs b.p.
8/4, 8/4, 9/3, 6/3, 7/3 all p.u.'s hold
Totals: 38/17=55

Comment # 39

I would love to know how to acquire a couple of the "Suck It Up Buttercup" T-Shirts as well.

My wife and daughter would love them

Thanks in advance for the help

WU 7 min mile
w/ Dumbells
BW 175
5/12
10/10
10/8
8/6
8/5

As for that discussion about deployments I talked to an Austrian MP who had been in Afganistan for 18 months, then Bosnia for 18, and then off to Lebanon for another 18.

250
BP/PU
13/8
10/7
7/6
6/7
5/2
need to work on grip...hands still hurt for yesterday's DLs

8/8 in each round. Used 85# for BPs. Just returning after being out sick for a week. Also went for a 25 min jog.

bwt 240 age 31
definitely didn't have the motivation today and this is usually a favorite for me not sure if just running low on energy being thrird day and all but plugged through it and glad it is a rest day. now i can get ready to go see the band the black keys.
bp 240
16/12/10/8/6 down about 20 reps felt a slight twinge on left side
pu's
13/8/7/7/6 down about 20 reps also
didn't warmup properly and it affected my performance

afterward did
22 10sec sprints with 15sec rest
distance of sprint 1 1/2 lengths of bball court then jog 1/2 court during 15 sec rest reset on baseline and go.

40M/5'8"/176#
I knew my newbie numbers would be low compared to the animals here, but I gotta post something to improve on.

CFWUx3
BP no spot
BP175/Strict PU (with a little leg flailing)
5/16
3/11
3/9
3/7
3/6

17/49 Total

M/26/205

BP: 16,12,10,9,8 total: 55 = 11,275 lb
PU: 16,11,10,8,10 total: 55

Wasn't feeling it today...

46/M/154/610
BP 115 (75% BW)
PU Managed #'s (first Lynne)

BP: 16/15/13/13/11
PU 10/10/10/10/8

Crashed and burned on last set. Doing "Cindy" PR ystd surely affected #'s, but then again we train for whatever life throws at us...can't always depend on fresh, rested state.

Coming up on one full year of CF. Profound thanks to Coach, Lauren, mods, and entire community.

Darrell

weighing in at 210 today.

bench/pullups
19/15
13/12
11/11
9/7 (really died here)
8/4

**** I bench pretty narrow, b/c of a bad shoulder ***

I did my first muscle up today!! Saweet! All that ring work paid off!

First Crossfit workout..

33 yo 218#

used 175# for the bench

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

I did ring dips instead of bench because I would like to get 10 consecutive MUs this year and I need the dip work

Ring dips/PUs
11 21
12 21
9 14
10 16
5 5
I tanked in the last round. Suprisingly I felt more exhausted by this versio than the standard.

**crossfit warmup**
Did the "puppy" version of Lynne.
21 6
21 5
18 5
14 4
15 4

"Lynne"

Body Weight: 185 LBS

185 LBS

5 reps and 9 pullups
5 reps and 9 pullups
5 reps and 7 pullups
5 reps and 8 pullups
8 reps and 8 pullups

12 kipped PU/6 bw BP x 5
Wanted a steady state that I could sustain for 5 rounds. Kipping really kept my #s up over 5 sets. Finished w/ Full cotact twists one legged squats (not pistols one leg on bench step up) and bar snatches

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

ht 6'/ wt 185
CFWU ( 3 x 10 ) -dips
BP @ 185 lbs/ Pull-ups (bad kipping)
20/10
13/9
10/9
10/6
9/6
Just now trying this kipping technique. My body is swinging all over the place so no real advantage yet, but I can see where this is much more of a whole body power movement. It makes the dead hang thing seem lame and I won't being going back to them.

CFWU X 3

BP@PU
80LB
14/4
12/3
12/3
10/3
9/5

Anyone here workout at crossfit sacramento?

M/22/157

Benching 160: 12,8,5,4,4
Strict Pull-up: 12,8,6,5,5

Age 35 BW 205

Round 1: BP(205):10 + PU:10 = 20
Round 2: BP(205):10 + PU:11 = 21
Round 3: BP(205):09 + PU:12 = 21
Round 4: BP(205):11 + PU:13 = 24
Round 5: BP(205):12 + PU:15 = 27

BP = 52
PU = 61

CrossFit Oakland

Max
As Rx'd
8/8
8/7
7/6
4/7
4/8

Ev
35#, RR
10/10
9/10
10/9
10/8
10/6

BP @190
Bench-11,9,7,8,7=42
Chins-28,25,23,21,20=117
Total=159
My freakin' grip gives out on the chins and that used to be my 'strong link.' I'm literally doing chins until my hands just fully punk out and I fall off the bar, on the last set I tried to re-grip and I slipped off. I'm really none too pleased about this turn of events but I'm guessing the grip-heavy week we've had didn't help.
Anywho, small improvements are better than none at this point. I rested more between sets this time around which may have been key...
Last time:
BP-10,9,7,6,5 = 37
CU-28,23,20,21,23 = 115
Total=152

dip/push
41/10
19/7
12/8
18/9
24/8

N: BWT 113, BP = 85 (80 last time)
10/28(PR)
8/25
5/20
4/20
5/20
Totals: BP--32
PU--113
J: Sick

Nice workout today, did it after the deads from FRI since my gym closed early yesterday. Back was also a little sore from "Cindy" yesterday

BW 195, age 22

Bench Pullups
195x15 BWx12
195x11 BWx10
195x9 BWx9
195x9 BWx9
195x8 BWx7

bwt 175

7,12
6,13
6,10
6,9
5,8

bwt 225#

scaled BP to 185#
BP/PU
6/12
6/11
5/11
5/10
4/10

my BP was the same but my PUs went from 33 to 54.
I have been working hard on PUs and it's working.

ran mile 6:00
Five rounds for max reps of:
Body weight bench press (no bench, did using rings, feet elevated, wearing 50lb vest
Pull-ups (rings)
20,13
12,12
10,10
10,10
10,10
ran mile 6:17

bwt 163

CFWUx2 plus db snatches, jumprope

BW 126

pull/85# BP

18/13
15/11
13/10
13/10
11/7

total 70/51 or 121 (compare to total 63/45 or 108 last time)

Did better...will stick with 85# BP for one more Lynne before upping the weight to get closer to BW.

29/170

Bench/dead hang pull ups
1. 17 / 12
2. 13 / 10
3. 12 / 10
4. 12 / 10
5. 11 / 9
total: 65/51

Warm-up: cleaned, raked yard, cut firewood with bow saw and split with wedge and 8# maul.

All pullups dead hang, FROM, hook grip.
Glenn - 47 YOM BW 175
Round 1 BP 160X7 PU 16
Round 2 BP 160X4 PU 12
Round 3 BP 150X7 PU 9
Round 4 BP 150X6 PU 8
Round 5 BP 150X5 PU 8
Totals BP = 31 PU = 53
Total = 84 reps

Corey - 20 YOM BW 160
Round 1 BP 140X5 PU 11
Round 2 BP 140X4 PU 8
Round 3 BP 130X6 PU 8
Round 4 BP 130X8 PU 6
Round 5 BP 130X8 PU 6
Totals BP = 31 PU = 39
Total = 70 reps

close grip bench
15/17 12/12 10/10 8/10 8/10
1 minute rest
bodyweight 170

5lbs lighter in wt so BP done at 155
thought I did parallel grip chins last time but checked and I did supinated.
this time 11/7/8/5/6 on bench
13/9/9/9/7 on chins
last time 8/7/5/6/4 on bench at 160
14/11/9/9/7 on chins

finished off with 5 sets of ring dips and kipping practice. The kips are frustrating the hell out of me. I have it in my head of what i need to do and have no problem coaching others on it but it's as if my brain isn't communicating it to my own body!!

5/17,4/15,3/14,3/10,2/10 with BP at 165, though bodyweight has gone up to 170, as BP still weak.

43 y/o, 79kg

13/23
9/20
11/16
9/16
8/15

Total: 50/90. Mistakenly used 90kg for first two sets of bench press, the last three sets I used 80kg. My friend Tom was with me on this one and we were both quite relieved to find out we had an extra 10kg on the bar at the beginning as the reps were lower than expected. All in all, this was 4 reps shy of last time on bench when 80kg was used the whole time and 19 pullups more.

M/40/215#

5/10
5/9
4/8
4/7
4/8

Total= 22/42

bwt 150

7/24
7/20
6/18
5/16
5/15

37 bw190
3 min between sets

bp/pu
17-25
12-20
10-15
8-12
7-12

#84 RobertP

Wait until you have got kipping down , you wont believe it.

I had always done strict pullups and after much trying I finally taught myself how to kip well. I cant see any reason to practice dead hang again. Kipping seems so much more explosive.

To give you an idea of the impact of kipping, my best previous Cindy was 10 rounds with strict pullups. Two days ago (trying it with kipping pullups for the first time) I did 16 rounds + 5 pullups and 10 pushups. The difference in the metcon was unbelievable.

Wish I had started kipping earlier

max chins-31,27,20,20,20
max dips-29,20,14,18,18

2000 km's, 3 hours sleep, using a universal machine...and it shows

+ tabata squats - 18
+ snatch work..

bw 185

14/26
8/20
8/17
8/15
8/16

46(+7)/94(+26) new pr's

29, 5'4, 145
14/10
14/10
13/10
11/8
10/6

46 yo male 215

First bench press in 15 years so I only benched 135, can't do pullups yet so..

8/4
8/3
8/3
8/2
8/2

Could have gotten more BP reps or more load but fear the soreness.

BW = 158 lbs.
Bench Press (159 lbs) = 14 + 11 + 10 + 8 + 7 = 50
Pull-ups = 14 + 12 + 10 + 7 + 7 = 50 (underhand grip on all sets)

bw: 185

As rx'd: 15/21, 14/21, 9/21, 9,20, 8/21= 55/104

Last time = 56/78. Huge improvement on my pullups. Left shoulder sore and affected bench.

BW 70kg
Bench Press 70kg Narrow Grip [on shine]
Pronated Shoulder Width Strict Chins
3min Rest between Exercises
BP 8 CU 20
BP 9 CU 19
BP 7 CU 15
BP 5 CU 15
BP 5 CU 15

CFWU
1: 20 asst PU/ 20, 30# dumbells
2: 20 asst PU/ 20, 60# bar
3: 20 asst PU/ 18 30# dumbells
4: 20 asst PU/ 20 60# bar
5: 20 asst PU/ 18 30# dumbells
5 min Stair master while waiting for row machine 2000meter row
New to crossfit. Having a hard time trying to lift heavier weights... Tried to do highest weight I could for 20 reps.

195 lbs but used 185 lbs ...just because

bp/pu

10/20
11/15
8/13
8/13
7/12

no rest between bp and pu...mucho kipping on the last few pu's of each set

First Day with CrossFit!

I had to use some counter weights for the pull ups.

BP/PU
15-12
15-10
12-10
10-10
10-10

My wife did great, this is her first time really in the weight room. I am very proud of her

BP/PU
5-7
5-5
5-5
5-5
5-5

Since I hear everyday from my husband how incredible this CrossFit is, I thought I should jump on board. This was my first time and I am nearly 6 months pregnant so it's a slow start but I enjoyed it!
BP - 20,20,20,20,20 = 100 (30lb barbell)
PU - 13,12,9,10,9 = 53 (125 lb assisted)

BW:170/AGE:32

AS rx'd no kipping

170bench/pu
23/28
21/25
18/22
14/20
15/19

welcome aboard AFT mommy!

bw 165#

bench/pull (dead hang)
21/15
17/15
15/11
12/10
13/11

after 3 hours of climbing

BP 30/21/19/18/15 = 103
PU 40/33/30/26/27 = 156
TOTAL = 259
eeked out a few more than last (251)
hands and back are busted up from Mary!

Oops accidently posted under AFT mommy

Ben: bw 205 BP/PU (14/21, 12/15, 10/12) only three rounds due to time constraints

BW = 145 lbs.
2 min. rest between rounds

BP/PU

Rd 1: 18/25
Rd 2: 12/18
Rd 3: 8/13
Rd 4: 8/12
Rd 5: 7/11

I'm doing the deadlift 5x5 and "Lynne" tomorrow, what's the order I should do them in. Keep in mind they are going to be back to back. I know my scores are going to be a bit lower than usual. On the same token I'll be rolling right into the next 3 day cycle.

bodyweight: 160

4, 21 (kipping all sets)
5, 15,
3, 10
3, 10
2, 13
kipping is feeling better, don't feel so awkard but still need to work on pushing away from the bar. sometimes I still lose my rhthym. bench obviously needs work.

Age 51/BW 240#
first "LYNNE" as Rx'd
3/10
3/10
3/10
3/9
3/9

CrossFit Oakland

As I'm wont to do, I went for the crash-and-burn method and...well...I crashed and burned.

As Rx'd

Bench Press/Pull-Ups

9/40
6/20
4/20
2/10
1/11

Bodyweight 178 BP 180
11-20
8- 12
8- 14
7- 12
7- 12

BW - 175#

BP/PU
18/20
14/16
10/12
10/10
9/10

then make up for Sat

Deadlifts

5x205,5x225,5x250,5x275,5x275

HAHAHAHAHHAHAAAA, AFT has officially lost it.

Hi, AFT Mom, good to see you've 'crossed over.'

OPT is alive! Hooray!!

Bench Press 155lbs: 17,15,13,11,10
Ring Pull Ups: 17,15,13,11,10
20 situps between each set
Body Weight: 152

BWT=283; 43 YOA

BP@275#/Strict BWT Pull ups

5/3; 3/3; 3/3; 2/2; 2/2 Ttl= 15/13

Then 225# BP/Tubing Asst Pull ups

8/5; 6/4; 5/4

23 / 5'10 / almost 170

used 65 lb dumbells for bp
strict pull ups

18/15
11/15
9/10
8/9
7/9

my pull-ups were terrible. I have no grip after yesterday's deadlifts.

CFWUx3

Scaled:
185 bench
-50 gravitron

bench/pullup
10/11
8/10
5/8
4/6
5/9

Welcome AFT mommy!! Isn't it crazy what someone else's enthusiasum will do to us! I use to curse the day that my husband introduced crossfit to me, and now I am totally addicted. I love it so much! Be careful though with your pregnancy. I am sure AFT knows his stuff!

gym was closing in 5 min so i had to hurry
23 bw 152#

20/20
15/15
10/9
8/6
5/5

8/11
8/13
5/11
6/11
6/8

31/ 183

bp 185/ pu

8/11
7/9
7/8
7/8
5/6

Very sore today in the tri's and pecs from Cindy two days ago. Felt weak at beginning of the workout and went downhill from there. Also had no spot on the bench. Dismal performance!

Forgot to mention...

Taking the next 5 days off( to include 2 rest days). Unless the wod can be done while watching my 3 year old boy.

145lbs Bench Press / Kipping Pull-up
10 / 30
7 / 14
7 / 15
6 / 9
5 / 12

30 pull-ups is definitely a new max for me. Very happy with the performance on this one, although my pullups fell pretty drastically after the first set.

Did Ring Pushups with feet up on chair

26 / 16
19 / 12
15 / 10
14 / 9
15 / 10

age-40
bwt-215#
BP-225#
1-15
2-10
3-10
4-10
5-10
TOTAL-55
PU
1-30
2-20
3-20
4-20
5-20
TOTAL-110

21/165#

bp/pu
15/11
14/10
10/9
9/9
8/7

Puppies version (moving up in the world!): 5 rounds of max push ups, max pull ups or jumping pull ups
My subs: pushups done on a hip height bench, body rows with underarm grip instead of pullups. I also got the order wrong.
pushups rows / 9 7 / 8 6 / 5 6 / 3 7 /3 4
for a total of 30 of each.

Travel WOD #2: Rounds of max pushups (working on form too) and working with my bro on his squats. I can't do any right now :( as someone smart told me my "quad hurting like hell ever since the cert" is probably an rf strain. Tired of being injured, really wanting to get back into this, trying to find a new way to scale or something. *sigh* His squats look better though (still not good though)

did workout inspired by today's wod
5 rnd/time of
- max reps 50% bw power clean/jerk
- max reps pul-ups
1-12/13
2-6/7
3-7/10
4-6/9
5-7/8
time: 8:45 min
grip was failing me. Nice workout.
extra: ladder weighted ring-dips + 10 kg
1 rep 1 min 2 second etc. 4 rounds + 3 reps.
Have fun, Johan

Grudge match: Laura Vs Grace's baby sister

30x Clean and Jerk @55#
(BW 150#)

5:41

30 squat cleans + 30 push jerks + 1 push press that was a goof so I did the jerk over.
15/10/5 sets

bodyweight:172
Bench 175 lbs- 17,14,12,11,9
Pullups-11,11,8,8,8

modified CFWU (no dips, no pullups)
BW: 210

12/24
8/21
7/18
7/16
8/18

totals: 42/97 - 139
difference: +16/+24 - +40

Nice for a month's work.

Correction (I'm tired): totals: 42/87 - 129
difference: +16/+14 - +30

#28 and #29... if you're still reading, I'm feeling pretty good about my improvement. Not as good as Adam's but nice for a month's work.

Bench #185 (bdywt 195)/ pull-ups

PJ
16/35
8/16
8/17
8/18
7/16
6/14

Glen
15/27
9/16
8/17
8/16
8/15

Good to see the bigger guys, like Kegger posting.

Well done!

Had to take the rest day yesterday since I was travelling all day. Bench still on order so did ring dips. I was a little disappointed on the pullups as I still don't seem to 'get' the kipping:

Round Dips Pullups
1 8 11
2 9 8
3 8 9 (very broken)
4 8 15 (green band assist)
5 6 10 (green band assist)

BW 175 AGE 28

I think this was better than my last effort at this one -- probably because since then, i figured out kipping...

BW - 160

BP/PU

21/20
14/15
12/13
11/11
9/8

150 lb bench press

12/10/9/7/8 (had a spot for the last one)

Pull ups:

30/21/20/20/17

12/18/06 Strict form no bouncing or kiping. Thought I would do better.
PU/Bench
17/4
11/4
9/3
8/3
8/3

Strict form, thought I would do better
PU / Bench. Weight 171.5 bench used 175 12/18/06
17 4
11 4
9 3
8 3
8 3

as rx'ed, bwt 74kg, bp 75kg:

bp/pu
15/12
11/12
11/12
12/12
10/8

59/56 totals

47/165
Didn't push it.
BP - 5x5
PUs - 5x10

pu's 12,10,8,6,4
BP's 12,12,10,10,8

Lynne as prescribed
Bench - 12, 9, 8, 7, 8
PU - 25, 20, 14, 14, 15

Total 132. Last time I got 131. Did better on bench this time and worse on pullups. I think the difference in pullups was due to the non-standard bar I used. Looking forward to doing better next time.

Tariq

Bergener WU, 5x5 Bench 155# & Pullups 2,3,2,2,1,1 ouch - not enough rest
3x pClean, sClean, OHSq, pSnatch, sSnatch all with great form 45# bar
Did pullups with dl yesterday so I didn't rest enough before this.

w/u: 1000m on C2, 2 x bench press "21" w/bar, 5 x shoulder rotations w/5 lb plate both arms, both directions (to warm up shoulders)
wod: 11/23; 9/18; 7/14; 6/12; 6/14
last lynne: 9/20; 8/20; 7/12; 5/13; 5/14

BW 175

bench 165
dead pull-ups

5/11
5/11
4/10
5/11
5/8

PR for Lynne

Age: 41
BW: 165#
bench press: 165#

CFWUx3 (minus pullups & dips)

BP/PU
18/25 (PR)
11/18
9/15
9/15
8/12
------
55/85 (PR)

BP up 4, PU up 1 from Sept (my weight's up 6 lbs, too)

Did this one a day late...first time benching in 18 months...

BW 255

Bench 135x15 Pullups (assisted) 10
Bench 155x8 Pullups (assisted) 10
Bench 175x5 Pullups (assisted) 8
Bench 185x3 Pullups (assisted) 5
Bench 185x3 Pullups (assisted) 5

Subbed pushups for bench press.

Pullups/Pushups
22/40
15/35
10/25
12/20
10/25

BP 10,8,6,5,5
PU 7,8,7,6,6

"Lynne"
bwt 175

Five rounds for max reps of:
Body weight bench press (Subbed 125#): 4, 5 (failed to lock at 6), 4 (failed to lock at 5), 6, 5
Pull-ups (chins kipping) 14, 15 (pr), 15, 16(pr), 13

I think I'm the weakest male in the group at BP. Not sure why, because my shoulder press comp is not as bad. Increased weight by 5# from last time, but my reps went down. My theory to get stronger at BP is to increase the weight by 5# so long as I can average 5 reps per set. Oh well, I feel good about the PUs.

BP/PU
7/11,5/9,5/8,4/8,5/7

r.1 27/40
r.2 21/25
r.3 14/18
r.4 13/24
r.5 12/20
bwt=190

10/22
7/15
6/13
5/11
4/13
100# bench
bw 120
pull ups are still not back to where they were with the skinny bar. Forearms are gone!!!

bw 188/25 yoa
BP/PU
14/14
11/14
7/12
8/10
6/8

TJO:
35# DB 35/18
45# DB 18/15
45# DB 16/12
45# DB 15/12
45# DB 18/14

CSO:
70#/40# Assist P/U
7/12
8/10
5/5
3/7
5/7

Couple of things:

First of all, this is my first post. I've been what you might call a "blog voyeur". In regards to all the SF / Ranger talk that's been floating around--I've been to both schools and I respect anyone who wears the scroll or who wears the long tab. It's not about patches--it's about the nature of the missions and the level of sheer determination involved; first to get there, and then next to sustain that kind of lifestyle. It's incredibly hard work. Simply put.

Secondly, I think anyone who calls him or herself a soldier should strive to an extremely high level of fitness. I don't care if they're a cook or a commando. In the end we're soldiers first. We need to look, think, and feel like one.

I want to thank Coach for Crossfit. I think it's exactly what the military needs to prepare their soldiers--and I hope years down the line the Army catches on and starts implementing this program at their level.

I would post my times for today...but after all my preaching above...I'd be too embarrassed. I think I'll just keep grinding away until I can put up some respectable numbers.

"with it or on it."

bwt ~170

185#
BP / PU

28 / 27
12 / 13
7 / 14
10 / 12
7 / 13

Not my best day. A little less than 15 minutes beginning to end.

Age: 31
BW: 175

CFWUx3

6/21, 2/10, 5/11, 2/11, 4/12

This was humbling. Thanks Coach - I've got some work to do!

Missed last week of workouts - taught cycle classes all last week, and I cannot do both - still new to CF..maybe one day I will be strong enough for both, but not yet... I was sad to see a rest day today, and I never got the chance to do the Murph, so that's what I'm doing today.

As for books, etc. have to ditto on Runner's World (and just got CFJ subscription). Would also highly recommend "Runner's World, the Complete Book of Running" - it's great to help with if you're a beginning to advanced runner, everything from running plans to injuries to the differences from women's running to men's. Here's a link on Amazon: http://www.amazon.com/Runners-World-Complete-
Book-Runnng/dp/1579549292/sr=1-1/qid=
1166466917/ref=pd_bbs_sr_1/002-8695888-5200850
?ie=UTF8&s=books

Lynne:

1: 2 bench/10 strict-3 kip
2: 3/6-4
3: 3/3-2
4: 3/6-3
5: 2/2-2

varied grips for pull-ups, all shoulder width

nice to finally complete a WOD as prescribed three days in a row.

BW 200.
BP 9 8 7 6 6=36
PU 20 15 12 12 11=70
Did this on the rest day at st. 1, followed by 1 hour of ultimate frisbee.

BW 176

Bench- 175x21,10,8,8,7
PU- 37,12,18,12,10

First and Third sets of pull-ups were kipping. Normally, I do 25-30 strict pull-ups as a rep max. Interesting to see the difference.

2/20 - 200lbs.
3/20 - 200lbs.
4/16 - 185lbs.
3/15 - 185lbs.
4/15 - 185lbs.

total = 16/86

previous total = 16/75
previous total = 16/78
previous total = 18/103

65lbs.

9/16
10/12
6/12
6/10
6/9

total = 37/59

previous total = 19/62 @ 70lbs.

65lbs.

9/16
10/12
6/12
6/10
6/9

total = 37/59

previous total = 19/62 @ 70lbs.

195lbs
BP: 7/6/6/4/5= 28
PU: 22/15/15/18/19= 89

Lynne - sub push up for bench press
after lunch - lazy!
round 1:5
push-up 42:23:13:11:12
pull-up (strict) 9:6:5:2:3(+3 kipped)

as rx'd bwt 190

20/37
12/20
10/18
8/20
7/15

57/109

Modfied CFWU x 3
10 x back-extension
10 x incline sit-up
10 x lunge walk

BW = 224#

"Lynne"

Five rounds for max reps of:
Body weight bench press, 185# (83% bw)
Pull-ups

1) 8/10 palms-out, kipping
2) 5/6 palms-in, kipping
3) 5/5 palms-out, dead-hang
4) 5/5 palms-in, dead-hang
5) 4/8 palms-out, kipping

Total = 27/34 = 61

Lynne
185lb
Bench/pullup
7/5
7/5
6/5
5/5
4/5
total 29/25. Grip kept slipping on pullups - cold hands on edge of support beam - gotta get a pullup bar

BW 191

Five rounds for max reps of:
Body weight bench press (190#)12,8,6,4,5
Pull-ups 9,8,6,4,4

No bench. Subbed 105lb partner push-ups.(Sitting across upper back)
Pull-ups done on ledge, dead hang.
1 min rest between sets.
Push-ups/Pull-ups
12/20
12/20
12/20
12/17
12/17

40yo/177lb

BP = 180lb

BP/PU
12/15
7/10
5/9
4/8
4/8

BP total = 32
PU total = 50

Didn't kip today, but was pretty happy with my results. Even hung-over.
BP/PU
14/30
12/17
10/14
7/13
5/12

20 yo, bw 170

bench@165, strict pull ups

8/12
5/8
2/7
3/7
4/5

totals of 22 and 39, last time bench was 135 so can't really compare

Colby
BP-85#-15-9-7-6-7
Jumping PU-20-11-10-12-12

5'7"/145lbs/29yoa

Bench 145lbs x 19,13,12,10,10
PU (underhand, full ext, no kip) x 15,12,10,10,10

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

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

took day off - shoulder still very sore (on the mend though)

did a fun workout today (rest day) with my hubby did 4 rounds of unders, lunges, push ups, rowing and box jumps x 1 minute = 20 min. of work

WELCOME TO CROSSFIT AFT MOMMY - CANNOT WAIT TO WORKOUT WITH YOU!!!!

BW=112
used 80lbs
kipping pull-ups (bar very cold, had trouble holding on)
Rnd 1: 5/15
Rnd 2: 5/12
Rnd 3: 5/10
Rnd 4: 4/10
Rnd 5: 4/10

BW 170#
BP 20/18/15/15/16 = 84 (+1 rep with +5#)
PU 25/20/18/15/22 = 100 (+19 reps)
Total: 184 (+20 reps)

Used 175lbs
21/20(strict)
8/12(kip)
8/10(machine)
7/10(machine)
6/12(kip)

Completed within 25 minutes

Done a day late

CFWU x3(1/2 PU's)

WOD (195lb BW/BP)

BP/PU
10/20
10/20
10/20
10/20
10/20

Did a modified WOD. Feeling all the travel and late night last night. Still felt it.

Get some, Go again!

BW: 180 BP: 175
10/12
9/10
8/10
9/8
5/5

only had a smith machine and some odd pullup handles available at the hotel "gym"

175lb Bench Press/Pullups
8/18
5/13
5/10
5/10
5/10

not anywhere near as well as last time. sleep needed.

Age: 34
Weight: 170

CFWU x 2
18/19
10/12
7/10
7/10
7/11

155 (42+113). 18 less pull-ups than last time, #*(#&^(*&!!

I did a modification since I can't bench my own body weight:
weight 85lbs 85lbs 95lbs 95lbs 95lbs
bench 15 15 10 10 10
pull-ups 3 2 2 2 2

then I did DB deadlifts (50lbs) 5x5
and overhead DB step-ups (15lbs) 3x6
and 40 min cardio

bwt ~113
shoulder can't bench, so ring pushups +25#
PUSH/PULL
15...20
13...20
12...20
13...15
12...15

"Lynne"

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

bwt 177
bench 18-15-12-10-8
Pull ups 30-26-26-27-17

Used gloves on the last pullup set to avoid shredding my hands again and had trouble gripping the bar.

Bench Pullups
190lbs.
18 (+3) 21 (+1)
14 (+1) 18 (+4)
10 (+0) 13 (+3)
12 (+6) 12 (+6)
8 (+2) 10 (+4)

()= Gains from last time!

34/185/M
187LBS (85kgs)
6/18
7/20
4/18
3/20
3/17

BW=225

BP----PU
8 11
8 11
8 8
5 9
4 8

Definitely held back on the first two sets, which threw my numbers off for the rest. had no spotter, so wanted to be safe.

"Dale duro, y dale de nuevo!"

"Lynne"

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

BW = 175#
BP/PU
5/20
6/16
5/12
4/15
4/12

Totals = 24 Bench/75 Pull Ups = 99

wod 35/72 w/ 175lb bp
vs 29/66 11/10/06
vs 23/53 9/20/06
vs 42/41 on 5/24/06 135lb bp
vs 25/53 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 wu 15/15. hr avg 117, hr max 170. reps bp 10,8,7,5,5 & pu 18,15,15,13,15.

45 yo/Bwt 241

BP = 245 lbs.

BP/PU
4/12
4/10
3/8
1/6
1/7

BP - PU
13 - 43

Finally got around to this one after a LONG weekend with my kids... still waiting for my Oly bar, so I used my barbells, nowhere close to bodyweight (and won't be til I lose a lot!). Added 20 bw squats after each round, and 10 15lb/hand db C&J at the end.

5 rounds of:

20 db bench press, 25lb/hand
20 ring pullups (jumping & negatives, alternating grips)
20 bw squats

Cynthia
(44yo, 150lbs - eek)

bench/pullups:
145# 3/15
145# 2/11
135# 3/7
115# 6/7
115# 8/8

weigh-in:
165, 13%
39, 35 1/4

Ring Dips 15,12,9,8,10 = 54 reps
Pullups strict,no kipping 11,6,8,7,6 = 38 reps

did not feel like working out yesterday, but ploughed through anyway:

Strict PU/Kipping PU, Dips:
4/6, 15
5/7, 14
2/10, 12
1/8, 11
3/6, 11

Did strict PU to failure, then kips to failure on same hang.

26yo 200lbs

did the 5x5 deadlift before.
grip was toast

16\13
10\12
10\10
7\7
5\8

nowhere near any records. next will be better

Doubled up on WODs today with this one and the one before. Posting them in there respected places.

Round 1 (12/26)
Round 2 (10/18)
Round 3 (10/16)
Round 4 (8/15)
Round 5 (6/15)

32yo / Bwt 200

BP - 200 lbs

BP / Pull Ups
17 / 25
12 / 15 (chins)
10 / 15
10 / 12
8 / 12 (chins)

Last rep of the last set of bench was helped significantly by spotter. All pull ups kipped.

On the road with no spotter so subbed shoulder presses:
25/15/11/12/11 pullups
sets of 5 shoulderpresses 135, 145, 155, 145, 145

bw: 150
age: 24

12/13
10/10
7/7
6/7
5/7

m 34 bw 165

battling a cold. Bench 165

Set: 1 2 3 4 5
Bench: 14 9 9 7 7
Pullups: 16 12 12 10 10

Used a funky new machine best described as a free range smith machine. Felt just like free benching but without the need of a spotter. Again, let me state 9 months ago I couldn't do one pull up.

bwt 206, too much body fat

185 x 10
PU x 15
185 x 10
PU x 15
185 x 5+2
PU x 10
185 x 4+2
PU x 10
185 x 3
PU x 10

24/14
16/12
16/10
14/9
15/10

BW-195
BP-185

8/30
7/22
6/17
7/16
6/13

zac- bw 225, bp-2, 3, 2, 2, 2, pu's-8, 7, 7, 7, 7,
mae-bp-2 x 5, pu's-7 x 4, 5

bw 155
BP 15 12 10 10 10
PU 23 15 12 11 12

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ
BW 175lbs

BP/PU
12/17
8/12
6/10
6/9
5/9
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

BW 180

Last Time:
Total- 117

This time:
BP/PU
14/20
12/16
9/15
9/14
10/15
Total- 134

No spotter so did max reps of pushups. Was actually harder I thought.

30, 15, 10, 8, 8

Kipping pullups

15, 8, 7, 6, 5

40yrs 180#bw
cfwux3 (-pull ups)
bp kip pulls
7 24 pr
6 22
6 20
6 16
4 16
155#bp (not enough bw bp in the bag yet)

BW 58kg

BP (35kg) 15, 7, 6, 5, 5
JPUs 15, 13, 8, 7, 7

M/32/170

As rx'd with 1 min between rounds (will probably revert back to 2-3 mins rest for next time)

Bench (165lb)/Pullups (max)

22/21, 9/11, 10/15, 8/10, 6/8

bw 225

BP (205lb) 5...6...3+2with spot...2+3w s...3 w s...

Pullups - PUkip15...Chinkip15...9PUkip...10Chinkip...5 chindeads

then ran 2k in 10:05

44, 5'11", 201lbs; bp 185lbs
6/9, 6/6, 4/6, 5/5, 4/7 (25/33)
PBs on bp, single set pullups, and total pullups for this wod

carol, 40, 148lbs; bp 85lbs/piked beginner pullups
4/15, 4/15, 5/17, 6/17, 4/18 (23/82)
PBs on bp and total pullups

trish, 36, 136lbs; bp 85>75lbs/piked beginner pullups
85-3/13, 75-5/16, 5/14, 5/15, 2/15 (20/73)
PBs on bp and total pullups

elliott, 13, 105lbs; bp 65lbs
5/4, 5/6, 7/5, 7/4, 8/5 (31/24)
PBs on bp and total pullups

Try

http://www.cafepress.com/brandxstore.20321527

for that shirt Gary and Blaze. There's even one the wife might like

http://www.cafepress.com/brandxstore.20321534

Hmmm.. now if I can find me a "Nice snatch" shirt, that's Christmas done!

bw=171
bp=175

bp:19 12 8 7 5
pu:32 19 12 16 10
wasnt feeling it today. think i'm still feeling effects of cindy.

BWT: 201
Bench Weight: 205

Bench/Pull-ups:
16/26
12/16
10/12
8/12
8/12

Jason 33/195
6/12
4/10
4/8
4/7
4/7

Andy 25/210
13/10
10/8
7/6
8/6
6/5

These last 2 weeks have been a real eye-opener- been doing CF on again/off again since March, but jumped in all the way about 3 weeks ago. Always used to skip days with heavy lifting, as unsure of form, etc. Thanks to fellow CrossFitter, learned a lot and am overcoming the intimidation factor I had with lifting. Yesterday was second time doing deadlifts (first was CFT last week), and today was first time w/ bench. Can't do BW, so worked on form.

Warmup- Run 1 mile, 10 bench with just bar to get the feel. Then at 75lb:
10/12
16/14
13/11
10/10
10/7

Big improvement in bench over November; slight pull-up improvement.
9/14 vs. 8/15
7/12 vs. 5/11
6/10 vs. 5/9
5/10 vs. 5/5 (chin ups)
4/8 vs. 5/11

at least I can do this one with my bum knee
I did pull-ups first( kipping )
12/10 75# db
12/10
12/7
10/8
10/6
10/5

Paul: sub 140#BP (on smith) 11/21,7/15,5/12,4/10,4/10

Jen: sub 75#BP 12/12,11/10,9/9,9/10,8/9

Meyer
195 bench press 53 reps - 11-11-11-11-9
pull ups 56 reps- 11-11-11-11-12
Total 109 reps new Pr by 4 reps

G- BP- 95 13 reps 4-3-2-2-2-
PU 19 reps 5-4-4-3-3
Total 32 reps new PR up by 9 reps

Dustin BP 135lbs-10-9-7-7-7
PU 9-10-9-7-9

193/29

As rx'd 3-5 min rest bw rd
BP 185lbs/kipping PU

8/12-7/11-6/10-5/10-4/10

Went down in benchpress. Not the best day.

bp: 22, 17, 13, 10, 11
pu: 19, 15, 10, 10, 11

bodyweight = 240#
BP at 205#

8/15
8/16
8/16
8/14
6/14

Totaled 38/75 = 113

PR by 10

M/37/175

Did this one 12/19/06

CFWU x3, two sets DB bench with 50#s

Subbed low-incline DB bench with 80# DBs for regular bench (no spotter)

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

WU with KB swings, a few pushup, GHD Situps

135 x 10 +15
145 x 5 +2
Shoulder not feeling right.. abandoning this one to get a little extra rest.

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

BP:
5,5,6,5,5

PU:
20,16,15,16,15

BP was awkward and heavy.

39
BW 205
BP/PU
10/15
6/8
4/5
3/7
4/7
YUCK!! Will get better. Haven't benched in a while and still sore as hell from Cindy.

5rds:215lb bench (30sec rest)pull-ups (rest min)
15/13 (1) 6/6 (1) 5/5 (2) 4/5 (2)4/4

close grip 135x10;db deadlift 5rps:25,50,75,100dbs;1step-up10x50

Hmm...

BP
5,4,4,3,2 = 18 (was 26 last time at 10 pounds lighter)

PU
10,8,8,7,7 = 40 (was 36 last time at 10 pounds lighter)

Total of 58, vs. 62 last time.
Back much stronger, front weaker...

No spot on bench. Used smith press.

8,8
6,7
6,6
6,7
6,6

Used 80 lb dumbbells.

9/17
6/12
5/11
5/11
4/10

m/39/193
cf: sq, situps, suprmans, 15x2 rds

bp: 36 total (10, 7, 6,6,6) compared to 30 last time (6,6,6,6,6). Also, set PR in reps at 10! Finally seeing the bp catching back up.

pullups: 61 total (15, 12,11, 11, 12) compared to 49 (14, 9,9,8, 9). i'm super stoked with this. The bp was probably getting better but had a smarter warmup into it. the pullups were chin over bar straightup and down. 15 is also new PR.

cfwu
165 lbs/bw pulls
10/8
8/6
5/5
6/5
5/4 - 5 jumpers

BW 190#, age 40

BP 145#/pullups

4/11
4/7
3/8
3/6
3/6

TOTAL 17/38

Last time was 18/37--so no net loss despite some leftover chest soreness from "Cindy."

80# dumbells PU on gravitron with minimul assistance
11/12
8/6
8/9
7/6
8/6
Then, Benchpress 135# barbell 6 reps x 3 sets
Tricep pushdowns 70# 6 reps x 3 sets
Arms totally spent.

Subbed 80% BW BP:
(12,10), (10,8), (8,8), (7,7), (4,6) = (41,39)

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

4 pull ups
8 dips
4 pull ups
11 dips
4 pull ups
12 dips
5 pull ups
6 dips
4 pull ups
3 dips

28yo / Bwt 195
BP - 185 lbs

BP/PU's
12/12
9/10
9/9
10/10
9/8

Hello everyone!

Had to replace bench with dips (need a bench for christmas anyone?)

Pull Ups: 13/8/7/7/5
Dips: 18/15/13/10/8

London Crossfitter!

192 lbs 33yo
I don't usually do bench presses since I don't have a bench at home or go to a gym. Did this one at work though and it shows I need to work on benching:
BP(190lb)/PU 5/16;5/13;4/12;4/10;3/10

Figured I would redo the 5x5 DL from yesterday since at home I only have 210lbs of weight to use but today at work I had the olympic set:
205,225,255,275,285 all for 5 reps each

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

BW 205. Bench Press done on IronMaster (harder)

BP/PU
8/18
7/16
6/12
5/7
5/9

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

JJJ - BW 260:
185lbs x5; 7 pu
185lbs x6; 7 neg pu
185lbs x7; 8 neg pu
185lbs x7; 6 neg pu
185lbs x7; 35 jumping pu

TDF - BW 230:
205lbs x5; 8 pu
205lbs x6; 9 neg pu
185lbs x10; 11 neg pu
185lbs x9; 5 neg pu
185lbs x7; 6 neg pu

AJD - BW 175:
185 x13; 20 kipping
185 x6; 19 kipping
185 x7; 14 kipping
185 x5; 12 kipping
161 x10; 10 kipping

JF - BW 185:
185 x11; 5 pu
185 x10; 10 neg pu
185 x6; 10 neg pu
185 x7; 7 neg pu
161 x7; 7 neg pu

JRM - BW 155:
135x4; 7 kipping
135x7; 7 kipping
135x4; 8 kipping
115x8; 10 kipping
115x8; 9 kipping

Great workout

Age-42 HT 5'6" (on a good day)
BW-180
BP/PU
20/15
13/12
8/10
8/10
8/10

Comment # 13 is that total in all five rounds or is that for each round? I mean to say is that 40 dead hang pull ups each round and 40 bench presses in all rounds or total for all five rounds? Thanks for anyones help.

bw: 183

As rx'd: 16/25, 13/21, 10/21, 8/21, 8/22

Total: 55/110 = 165
Last time: 55/104 = 159

40 yo male
BW-200lb
HT-5'11"

Warmup - Lifecycle 30min, CFWU Jr. x 2 (5 reps each)
Workout - 3 min rest
4/10
4/8
4/7
4/6
2/6
Total reps-55

Shoulders really started to bug me as I tried to kip more during the pullups ... maybe I am doing something wrong???

39, 72/220
victory gym, day in kit
slanted bar for p/u
kipping still sucks- wasted energy
BP is painfree thanks to X-fit!!! 15 years away from bench due to shoulder issues
8.5/11
6/10
6/9
5/8
5/8