Wow, this week has been brutal!

Wow...brutally fun. Thanks for the WOD demo clips. Very motivating!

Hmm...I'm at a weird crossroads here. I don't want to sound like a prude, or whiner...but I really didn't think the music choice for the WOD demo was befitting a professional operation like Crossfit. Did that sound prudish? I really mean it. Artistic expression is all good, and I did turn the sound off and watched part of the video, but I don't need to be hearing all that - just glad I didn't check it out before leaving work like I usually do....

Looking forward to the WOD tomorrow morning though!

can't wait, I have been waiting for something like this for awhile

Yeah it was a surprisingly profane track. Very graphic, and perhaps not the best choice. Anyway the guy was amazing. :)

Question: I have trouble stringing large reps of pullups together because I'm using a towel over a metal girder, so I'm considering using ring pullups for the WOD.

What's the difficulty of ring pullups compared with the optimal sized pullup bar?

I agree with tedw (#3) ... I also turned off the sound in this one. It's not the first time either ...

Yeah, I usually watch the demos with my kids. They love it and even want to try some of the stuff. Glad they weren't around this time. Felt like I had to take a shower after listening to that. Great visuals though!

Wow, I haven't yet had the opportunity to meet Lynne. I am really looking forward to tomorrow's WOD.

Have Fun,
Train Hard,
Billy

My 10 year old daughter really liked that song on the demo. Wants to get some more.

I have to agree. I do not get offended easily but the music choice is very poor. I finally turned off the sound also. With that being said I do have a lot of respect for Coach Glassman and the Crossfit Community. Everyone appears so supportive and such lovely people. So it was a surprise to hear such trash.

It's interesting that some people loose their careers for speaking that way while others are promoted as "artists".

Um excuse me Stewardess? I speak Jive.

Very poor choice of music!

i am new to CF and i know we are supposed to do maxes on each round but should one really sacrifice form for reps? I just ask because near the end of those rounds that bar seemed to drop quite fast onto his chest in the demo

Yea I'm a 23 y.o. college student and even I turned the music off. Anyway, is this supposed to be done for time, or do I get to rest between rounds to recoup?

#16 - I thought his form remained pretty strong throughout.

And to everyone complaining about the music, that is not normally the stuff I listen to either, but try not to get offended so easily. That's what's wrong with most people today......if you don't like it, hit mute. Of course, if I had to guess, I think that song might have been chosen as a statement to the recent media storm.

I love this WOD, can't wait!!

Does anyone know the name of that song and who sings it?

"try not to get offended so easily. That's what's wrong with most people today......if you don't like it, hit mute. "

That is exactly the attitude that has desensitized
America to the abominations of modern society.

#3 whether or not you sound like a prude, you still have the right to express your opinion. Freedom of speech is not just for artist.

Get vid, poor choice in music. I love hip-hop, but Too Short is one of the most obscene "artists" out there. It's possible to have a great hip-hop track to accompany the vid that doesn't make me dive for the volumn since my 4 year old loves to watch the demos and wants to be a crossfitter some day. I'm not a prude, and a little profanity doesn't bother me, but that sounded like the soundtrack to a porno!
Great point by Vinny #13. Compare that track to the "nappy-headed ho's" comment. Neither man is right (Imus or Too Short) but one man makes money off that, and the other is fired and ruined.
Still love Crossfit though!

Strong work Brendan, thanks for the motivation!

I weigh 195lbs pounds, does this mean I should complete as many reps as possible at 195lbs bench press? Should the pull ups be completed immediately after the bench press or should there be a small rest period?

Thanks

I second AHAB!!!!!!!!!!! #19

#22
use the closest amount to your bodyweight you are able (for you, 195) If that is too much, check out the scaled WOD found in the FAQ from Brand X. Follow a max set on the bench immediately with the pullups then rest 3-5 minutes until you start the next round. Repeat 4 more times.

#14 - love the Airplane reference!! Think Hollywood could do that today??

Love this wod.

Im 30yom #215. Even if I step it down to presses at #185 my # of reps will still suck. Nice performance B! Gives me somthing to shoot for.

Thanks Gundy, I'm going to give it a shot tomorrow at my body weight.

This is my first week following the program and i love it. My buddy is a New Jersey state trooper and swears by it. I don't go to the gym with a partner and I'm sure I couldn't bench my body weight (175) without a spotter, I substitute with dumb bells which tends to be more difficult, I think. I wont be able to reach nearly 175. I don't like the idea of skimping on the workout, but think it would be best to start out a bit lighter. Any problem with that, or the use of dumb bells instead of the bar?

That song was sick. I dont see what the big deal is.

Get some.

I agree with AHAB #19 ! poor choice of music...

Looks like a good one. I don't think it's CF's obligation to keep people from being offended.

Amazing performance on Brendan's part, most offensive song I think I've ever heard.

bert... nice pic promotin' the gym!

So, I guess we're all white?

#18 MBW

That magical song is entitled: "Shake That Monkey", by Too $hort, ft. Lil Jon

"All the big hoes, get loose with it, All you skinny hoes let Bruce Bruce hit it"

I went to high school where the VAST majority of students listened and talked like this on an every day basis, so hearing some dirty rap song like this is like hearing the Sesame Street Theme song.

Yes, you could call it desensitized or whatever, but I think it's really just tolerance. Hell yeah, it's not just in that song, people really do talk like that, and you know what, who really cares. All my family knows that some people just talk that like, for whatever reason, but that doesn't mean it has to ruin our fun or anything.

It's just that saying "that is exactly the attitude that has desensitized America to the abominations of modern society", is hypocritical. It is called free speech for a reason, and really, being the society that we live in, if you don't like the music choice, you have three choices: 1) Listen to the song with full knowledge that no, you yourself will not have to "get up on it" if you so choose not to, and move on. 2) Join and promote an interest group to help regulate the contents of hip-hop. OR, 3) Hit mute.

"I would love for you and your friends to get with me and my friends but the problemo is your attitude be on the stank side, and I no longer like you"

Word power.

I was watching the video by myself and I had to turn down the music too. Thanks for pointing it out tedw.

CF fanatic. Usually love the tunes w/ the videos, but that song was ridiculously immature and unnecessary. Very disappointing. Still a CF fanatic though.

I am hard pressed to think of any other sport that regards its female athletes as highly as CrossFit. The respect and admiration expressed towards the woman of CrossFit by both men and woman is without parallel that I am aware of.

That the lyrics of some of the music are vulgar is merely annoying. That they disparage and degrade women is totally at odds with all other evidence of how CrossFit views women.

It is possible that I am missing something. Perhaps CrossFit women transcend this sort of vulgarity.

Would the lyrics of these songs typed out in a comment make it through CrossFit's spam filters?

Is anyone going to post their numbers here?

#38: comment #35 got a bit through

Cut me som' slac' jak! Chump don wan no help, chump don git no help. Jive ass dude don got no brains anyhow.

Workout looks sick!

To compare the racist/misogynist comments of a 70+ year old national syndicated radio host to the fairly isolated audience of a form of expression, like it or not, is ridiculous. I do not necessarily believe that Imus should have lost his job, however using the argument that a radio host, whom presents himself as a political commentator, attacking a collegiate women's basketball team unprovoked is the same as "artists" writing music is pretty dumb. Different audience. Different context. Different presentation.
In short, Music was different today. Whatever, the volume nob on my speakers function fine.

It said in the video that brendan took 5 minutes between sets is that about right??? What should the rest time be?

If Brendan rested 5. I am resting 30.

For "Lynne" related questions, the best place to look is the last time this WOD came up. There is a "compare to" link on the main page. Most questions are asked every time, so your answers will be there.

In short as long as you want. I usually do 3-5 minutes rest.

ok honestly, lighten up about the song. obviously not everyone is gonna like every song. its all about taste. ok, you think its immature and vulgar thats fine, but theres no need to make a big deal out of it. by the way i'm not defending this song because i like it, i actually hate this type of rap and think it destroys the culture behind real hip hop (common, mos def, kweli, mf doom), but getting up on my high horse and putting myself above it won't doing any good. amen to #35 samuel on the freedom on speech tip.

Yeah... had to come back for more. Did my workout thinking about this whole music thing and couldn't let it rest.

Looks like Hari already hit the theme I was going to play. But I'll add that this site keeps a VERY tight leash on language and attitude of of the conversations in the forums with RUTHLESS moderators. I'd expect that the public face of the site would demand even higher standards.

The guy in the green shirt was the most important and amazing part of that video..BRENDAN. That was sick my friend, just simply ELITE.

Strong work "B"

Brendan's performance was predictably awesome. I believe the track is disrespectful, and at a minimum it strikes me as inappropriate and unprofessional. Others have mentioned the regular editing of offensive language from the comments. It is simply inconsistent for Crossfit itself to perpetrate the same type of behavior.

B - WOW.... insane workout.... a true inspiration.. I will watch the video again before I hit the gym tomorrow. You my friend are diesel!

TONY - GREAT F-ing VIDEO work as usual.. you da KING!!

#50

I saw no comments expressing a racist sentiment until I read yours. I happen to think it's a vile song and can't even be considered "music", and I can think all this without considering the race of the performer.

The song was disgusting, plain and simple. #35 Samuel, you forgot one option: come on here and post a comment expressing our opinion. I'm no expert, but I don't think anyone was too shrill or strident in their criticisms; why is merely registering one's dissent such an issue for so many here on the board?

One of my favorite things about CrossFit is that it can be adapted and enjoyed by folks across an incredible age range, but can anyone on here honestly say that they would want to enjoy that video with their kids or their elderly parents?

Lastly, I find insulting the notion that members of this Community are bound to keep their opinions to themselves on ANY matter pertaining to CF. Isn't that the point here?

I hate rap. But can`t wait to do the WOD.

Okay, Jason, I'll bite.

According to Wikipedia, "Too $hort has cultivated a persona of a no-nonsense pimp, and is widely credited for popularizing pimp culture in hip hop, along with Ice T." (Oh yes, and who doesn't aspire to be a "no-nonsense pimp?"--Ed.) What part of today's selection of Too $hort's profane, sexually deviant, violent and racist lyrics is, in your view, most indicitive of the African American experience? Discuss.

Breaking 200 as rx'd... ?! Well, that's "bleeping" awesome (or whatever Too Short said).

Good work B! I'll be gunnin' for a similar # this summer. Thanks for the motivation. Always.

Greg - After watching and listening (very briefly) to today's video, I signed into the comment section to voice my opinion. I agree withwhat appears to be a majority of the posters - although I would say the same if I was a solitary minority - that the music was offensive. Indeed, the music on several of the videos is obscene. I'm certain I don't need to elaborate on which music for your sake, but for the sake of others and to remove any doubt, I am referring to what might be termed gansta rap (for those who still need a hint - the music with the words you wouldn't use in front of your kids or your mom). I really enjoy the visual part of the videos (the determination and attitude with which NC approaches her workouts is always a highlight) and all the info from the CF journal and the linked articles you add and the message board, etc. and everything seems coherent and family friendly - except the aforementioned music. If this wasn't so offensive and so inconsistent with everything else, I wouldn't bring it up, but the music mentioned makes T-nation look respectable (I knew that would get your attention!). I like to refer my friends and athletes to your site, but have been hesitant to do so recently solely because of this music issue. I don't want that to be a part of my image. Thanks for all you do and for your thoughtful consideration in this matter.

Now for some of the comments posted today. Perhaps the Shake That Monkey song is representative of a sad and misguided part of African American culture (post #50), but three things should be noted: (1) Many, if not most, Americans, black or white, would consider this music vulgar and offensive, (2) Just because somebody or some group does something doesn't mean I should understand or tolerate it. Right is right and wrong is wrong despite what the moral relativists tell you. Just because a culture beheads people, utilizes kids as suicide bombers and flies planes into buildings doesn't mean I need to tolerate or understand it. It's still WRONG no matter how many believe it is right. (3) If you think that song or those like it is art, I had some art I could have sent you, but I already flushed.

#50:

I RARELY comment other than to post my modest scores , but I am going to have to throw out a comment here.

I am a little disappointed in the music selection because my kids typically are checking out the videos with me.

I am not necessarily offended by the lyrics, but I am offended by the implication that I am a racist because I don't like a particular song.

Maybe you need to "ask yourself what is wrong with you" that you have to inject race into something that is simply a matter of taste.

"De gustibus non est disputandum"

WOW...
(in a ring anouncer's voice)
and in this corner weighing in at a mere 3.5 oz's hailing from cd land....the prince of rap...the burning tounge..etc etc!

Lets worry about workin out and leave the rest where it belongs in our own minds...agree to disagree or just do it (hmm catchy slogan! lol)

Let not loose focus here peeps...

Mark

I bow to #58 and his post. It fits exactly what I was thinking.

Excellent job on the workout. If this is what gets you going to workout hard...wear head-phones. Black or white or whatever color anyone is....aren't public forum words always under fire?

Does this mean I can now drop N-bombs on the CF forums because they put it in their videos? So why is it a video can have vulgarities flying but we are censored on the forums?

You can't have it both ways, either you allow it all over or you make it all clean. I would hope you choose the latter.

Uh - what's the sub for Crossfit?

m/34/172/6'0"

This was NOT my morning. I'm not sure I can even do one bodyweight BP, and since I don't have a spotter, I didn't really want to find out with a 170# of metal over my neck. So I only went half way down - and I only did 5 per round at that.

I did the whole thing in 15 minutes though (no rests) and the PUs were all good form (controlled kips, all the way to up).

BP: 5/5/5/5/5
PU: 12/12/12/12/12

is it just me or does crossfit san diego do harder work outs?

It's not a rest day, but the cat is out of the bag, so...

"Inevitably, with the passage of time, that which once shocked loses its power. Take one timely example: The recording industry's trade magazine, Billboard, publishes an editorial criticizing sexually explicit records by black artists and urges the music industry to control itself--before someone else does. Record industry distributors say they will stop carrying suggestive albums and have in fact already started screening records. A major New York radio station criticizes record labels for supporting "Filth passing under the guise of pop lyrics." All an over reaction to rap music? No. The year was 1954 and the subject was rhythm and blues.

There's nothing new about pop and rock music finding its roots in the anger and rebellion of young people. And there's nothing new in older people expressing unrealistic fears about that music. The history of our nation's music is also a history of those who would censor that creative expression, afraid of what it explores and exposes. Our challenge, then and now, is to recognize that music is a reflection, not a cause; it doesn't create the problems our society faces, it forces us to confront them."
---RIAA website, of all places.

#57, That is quite a slippery slope you've descended from the "evils" of rap music to beheadings/murder/terrorsm. Be careful, or you're gonna keep slipping on down into your freshly flushed toilet, and then there you'll be, covered in poo. (you might want to get a plumber to look at your toilet, you appeared to have clogged it up)

"Just because somebody or some group does something doesn't mean I should understand or tolerate it. Right is right and wrong is wrong despite what the moral relativists tell you."

Please tell me then: What is "right" and "wrong" by your definition?

#63 I'd like to think that at CFSD we just have more fun. :)

Post held.

Get off my lawn!

27/M 190#
Completed first marathon Sunday. Today was first day I felt able to start my new challenge, wod's. Subbed push-up for BP.
Push-ups: 35/25/15/17/13
PU: 12/8/7/4/5

i think the demo video soundtrack wasn't work/family safe. ;)

That was pretty tame for Too Short. Some of the posters here might burst an aneurysm if they ever heard Nate Dogg's "Aint no Fun."

It's kind of strange, because I haven't listened to music like this in years upon years (this isn't gangsta rap, by the way), and yeah, I probably wouldn't want my kids listening to it, but I was listening to similar and even worse lyrics all the way back when I was 11 and I turned out perfectly fine. People have been exposed to raw sexual passion at relatively young ages since the dawn of man and yet the species has survived.

Sweet workout. Can't wait to try it out tomorrow.

Guys, I agree that the music in the video was not meant to be watched by 10 year olds. I can't really think of any reasons to justify the music choice here, but to play devils advocate, it is an intense workout fitted with intense music. No, everyone's politically correct ears are not tuned to verbiage here, but i feel like the music reflected attitude and intensity of the guy working out. CFit caters to alot of different people, not all of them family men who can't stand hardcore rap, many enjoy this type of music. As a member of our society, criticizing rap like this seems pretty hypocritical considering all else.

PU:12/10/11/10/9
B@225: 18/16/17/12/13

m/6'1/225

ok. had to repost again. i'm very very curious here and maybe everyone can chime in with their opinion.

it seems to me that coach or whoever it is that chooses the articles,etc puts up links and/or music (as we just heard) which is designed to purposely elicit a reaction from the CFit members.

As an example, i've seen links and posts from Coach indicating that he doesn't agree with the Bush administration's strategy on Iraq and other links which seem to contradict that. Sometimes its hard to tell where he stands on something. I can tell though that he is always thinking and rethinking things. It's almost like the links are chosen to stir us all up and make us think which really is the spirit of Crossfit. Agree or disagree with anything as long as you routinely throw your thoughts and opinions into the blender of indecision.

Anyone else notice this ???

its the matrix, man, the matrix. its the architects doing...

Brendan rocks! That music is awesome - who is it? For those that don't like it - put that anger into your workout today!

Can't wait to blast this one tonight.

WOD demo

B - wow, pushing the limits - extraordinary!
Song lyrics - whatever, pushing the limits in a commensurate way. Only remember one phrase 'shakin your tail like flipper' - made me laugh.

OK, I just played the clip: great job, Brendan. And thanks as always for the great job putting the video together and making it available. But I also had to quickly dive for my volume button because of kids, and I'm getting a little tired of not knowing what's going to come out of my computer's loudspeakers when I click on CF links.

My suggestion: on the CF message boards, they have a great policy. I I think Lynne herself wrote this:

"Rules for all you link-posters:

1. Include the subject of the link in the message text.
2. Indicate if it's not work safe/family friendly in the message title.
3. Provide a sentence or two that summarizes if the subject is not clearly explanatory."

I think on the main CF board, the links to the WOD demos are clearly following 1 and 3...why not just a short message if something in the song is NSFW/F?

I like crossfit, I have been doing it for a while, I feel the workouts are intense and fun.
The community is great, support eachother etc...
But...come on...This is a web site about intense training, you come here read the workout then go to the gym and bust that S*** out as well/fast as you can, Im glad there is a video here that shows someone who i aspire to surpass one day... and I think its rather pityful to come on this board and complain about the music... sometimes it really does feel like there is a whole bunch of hosewives and pampered stockborkers here, take your complaints somewhere else.

P.S. No offense to Housewives or pampered stockborkers but seriously? what music do u want while he's busting out benches and pullups? would u like some brittney? or maybe some disney songs? hey maybe nickelodeon so your kids have fun watching it too....
Now let the whining commence of how insensitive i am... wimps.

Hi! Awesome work, Brendan, you are a true firebreather. Thanks for the video, the first time I tried Lynne I did all of the sets back to back to back and died really fast on the 3rd, 4th, & 5th sets. Now I know to take a few minutes between sets to recover.
Congratulations to Tony and Coach for successfully instigating yet another heated discussion because I think they like to do it on purpose. Here's my take on it. Obviously people who have strong religious and moral convictions regarding language and references to sexual conduct are going to feel a strong distaste to the music and have a very legitimate complaint regarding the soundtrack. Nevertheless, others without the same convictions are going to like the music choice and even find it aggressively motivating, and everyone is going to argue in circles regarding what is appropriate and acceptable and about freedom of speech, family values, etc, etc. Crossfit is repleat with all around shock value so I don't find it completely inconsistent with the rest of the organization's image, but seeing as this is a product and a service that targets families and children as well as other groups that are less likely to guard their choice of words, I think that there should be some change to make it acceptable for the parents to watch the video with their kids and to not offend people with more acute sensibilities. I personally enjoyed both the video and the soundtrack but I don't feel like I neccessarily NEED to have profane music with my video so maybe we should be careful just for the sake of the families and the people that might get offended. MAYBE there should be two alternative links with the same video but with different sound tracks? You can label one "DIRTY, TRASHY, GHETTO, DO-ME SEXY MUSIC LINK" and the other one can be "FAMILY FREINDLY SOUNDTRACK LINK". =) Another alternative would be to use the slightly sensored version of the hip-hop songs. Maybe the one where Too $hort metions the ho "..hmping and invisible stick" instead of ****ing and invisible *ick."
Anyways, last time we (CrossFit Marin) got featured on a video, we got the "Gilligan's Island" theme song and "The Brady Bunch" for our sound track, and I'm still not sure how I feel about that one, although if I was featured doing a CrossFit W.O.D., I'm sure Tony would be up to even more mischief than usual. Thanks for the good times!

Hey all,

Today, my friend and I hit up Angie. It was understandably brutal. However, my question is on blisters. I had my hands rip pretty bad (on 95 pull-ups, no less). How do you guys treat ripped blisters? I've never really done too well with them, so I thought I might enlist some help from you guys. Thanks!

P.S. Kudos to my friend Alex for losing 60 pounds (265 to 205) in four months and to myself for completing my first muscle up!!

Age57/weight195

23/12
19/12
17/12
15/10
15/10

Bench was stop and go butt on bench not touch and go

CFWU (12), WOD as rx'd, BW 85kg, 18/22, 13/14, 13/12, 9/11, 7/8...did with minimal rest, just enough to walk from one end of gym where bench is to pullup bar....

and re the demo music discussion, sorry i didnt hear any music...

Budding: I love you.

"There's money in the ghetto."
-Too Short

-D.

David #78, who really cares about B's form? It isn't a powerlifting competition and it's not some dogmatic, strict body building workout so what does it matter if his butt comes off the bench? The point of the workout is to do as many reps as possible and that's how he did it. Again, he's an experienced lifter so I'm sure he's aware of what he's doing.

Less splitting hairs, more action.

I'm guessing the purpose behind the choice of music is focused on spotlighting the absurdity of a claim of cultural imperative in language argued by self-proclaimed moral arbiters whose greatest accomplishment is making a career out of speaking nonsensical rhyming couplets taking offense at others for utilizing exactly the same language.

And Brendon, you are one sick f*ck in motion!

(I'm perfectly okay with anyone who takes exception with my use of a specific form of cultural argot.)

Wow, Crossfitters are a bunch of racists - never woulda guessed that.

For all you guys complaining about the music, what happened to the "if you don't like it, you can leave" and "it's a free site, so stop complaining" and "how dare you tell the Glassman's what they can post on THEIR site" that you usually are spouting off to those who complain about the out of place political posts?

lots of chirping...not enough lifting

38YOM 200#

First time with Lynne

CFWU (5 reps on PUs, all else 10, OHS w 65#)

BP 13/8/6/9/7
PU 22/16/9/9/10

Total= 109

I'm was very offended by my BP performance

42 yom/158#

CFWU X3 (no dips, no pu) 15:40

Rest 2:00

Lynne (BrandX Buttercups version):

3 rnds max pushups, max pu

rnd 1:
36 pushu, 15 pu (2-no kips, 2 kips, 11 jumping)
rnd 2:
25 pushu, 11 pu (2-no kips, 2 kips, 7 jumping)
rnd 3:
20 pushu, 9 pu (1 kip, 8 jumping)

Totals 78 pushups, 35 pu
Time: 9:00

Kevin #71

I'm with you right up until the 'blender of indecision' bit. There is nothing indecisive about encouraging people to both read, and stake an intellectual claim publically or in their doing so. I've always seen it as less a means of professing an opinion on Coaches, or CrossFit's part as an argument over the logical fallacy behind a belief that we can separate physical and intellectual fitness.

Wow, that guy can pull a pole out of a parking lot!

5'7"/30/169
Bench Press= 175 lbs
Bench/Pull-ups
26 / 36
19 / 25
13 / 20
11 / 22
12 / 21
Totals= 81 + 124 = 205
5 min rest b/w rounds

#85
Please explain how your equation works...
"Don't like the music = racist"
It's your attitude that is perpetuating racism these days. Sadly, you will probably never realize it.

Amy and Susan

Susan BP 85#
5/3 6/3 5/3 4/3 3/2

Amy BP 95#
5/8 6/7 6/7 5/6 3/5

No kipping, slight bend in elbow

2.4mi run

Funny story.

Sitting at work. Thought I'd see what all the controversy is on my break. Plug-in some USB headphones. Turn on the WOD video. Man.... sounds kind of quiet. Turn up the volume using my laptop sound dial. Heads start popping up all over the cubicle farm. Someone comes up.... "What are you listening to?" Pause the video. Discover, to my horror, that sound was coming out through the USB headphones AND my speakers.

Fun stuff!

I've done this workout twice in the last 10 days while waiting for my knee to recover from a half marathon. Lynne is one of my faves.

Last time with 145 lb bench (bw=170) I scored 8/6/5/6/6 on bench and 30/20/16/12/15 on pullups.

Brendan from Winnipeg in Halifax

4/7 3/6 2/4 1/4 1/5

age 30, 176.5#, 5'10"

BP 175#: 5/6/5/6/6
Pullups: 9/7/5/6/6

Someone 16yr old prolly hit the pole with the car and the dude is pretending to rip it out... ever thought about that one?

I just bought hat song on Itunes... Too Short is the bomb, though I agree, a bit racy for crossfit.

as rx'ed, bwt 73kg, bp 75kg:

bp/pu
17/13
12/11
11/10
10/9
8/8

58/51 totals

#94
Well, I listen to extreme heavy metal. My wife and probably 99% of suburbia find it offensive and they don't understand it (yes, there is some culture to heavy metal believe it or not). Does that mean they all hate white folk? Does my wife hate me? Well, sometimes but it's not because of my music.
Calling a dislike for music or the language used rasicm is oversimplifying a complex problem.

First I'd like to respond to #50's "If you can't tolerate or understand African American culture, you need to work a little harder at finding out what it is about." comment.

As an African American I find the fact that you associate "pimpin" as a natural and accepted part of Black culture racist in and of itself. Is it apart of the culture associated with the poverty that affects much of the Black community? Sure. But just like the rest of the "gangsta" part of the culture it sure isn't something to be proud of. In fact, I'll argue that it's popularization has more to do with young suburban kids fascination with a rougher lifestyle. Or is the mafia a part of Italian culture we should all learn to just understand?

Furthermore, I love Hip-hop. But to call this song art is ridiculous and insulting to not only hip-hop in general, but even to Too Short as this song is strictly for commercial value. It's a joke song.

The bottom line, your comment shows your ignorance of not only Black culture but Hip-hop as well.

Finally, I also suspect this song was chosen to make a statement about the Imus situation.

With all that being said "All the skinny girls let Bruce Bruce hit it" still cracks me up.

Body Weight: 175lb
as Rx'd
1- 20 BP, 31 PU
2- 20, 23
3- 13, 20
4- 13, 15
5- 10, 15
Total: 76 BP, 104 PU

!!!!!!!!!!!!!!!!!!!!!!!!!!
CFWUx3 (subbed crack-ho jumps: 18", fo' m' droopy-draws m'f%#$@n pull-ups!)

LYNNe- 5rds (from my-ee GLOCK) max reps
BW nipple-bipple-press 195x6/195x5/185x8/185x6/185x5
Kippin'- I keep trippin'- gotta keep does hoes from slippin' Pullups: 18/18/18/12+2/16+2

5-snizzle min rest b/n sets

37 yom
5'10"
210#
BP-19/15/15/8/6
PU-12/10/10/3/4
Gassed on last two sets.

Below is a link to an article about an interesting turn of events, based on the Imus scandal, directly related to today's thread of conversation:

http://www.accesshollywood.com/news/ah4948.shtml

23M 6' 175

BP PU
1- 6 14
2- 5 12
3- 5 11
4- 4 10
5- 4 10
T- 24 57 = 81

#94
I'm a 30 year old white dude that loves rap. I think the Too Short song on today's WOD is great. I am also intelligent, realistic, and down-to-earth. I can easily see why tons of people would find it offensive.

Ebonics are not considered obscene to white folks. Ebonics are just considered dumb. Ebonics do not sound intelligent. Someone using ebonics, be they white, black or any other color, sounds like they do not know how to speak english well......therefore sounding uneducated & dumb. Not racism dude, just facts.

In response to your comment #50, if that is an example of African American "art", they I would be pretty damn embarassed if I were black.

And in case you are wondering, I am not seeking what is wrong with me because I don't think it's art. Also, I have zero desire to learn more about the African American culture. Just my opinion. Hope you enjoy it. I certainly enjoyed yours.

Wasn't able to get to gym as it's a day off for son, so I did pushups instead.
Push ups 60, 35, 30, 30,25
Pull ups 20, 13, 12, 12, 10

#3 None of us are paying to watch these videos so its not our right to come down on cross fit as a "professional operation". I agree with those that say "Hit mute". Toughen up people!

m/164/UK

BP - PU [strict]
11 - 26
12 - 20
10 - 18
11 - 19
11 - 13

t: 55 + 96 = 151

sposed to pick up my busa tonight, throttle control with rock solid forearms...ideas anyone?!

Remember if YOU have a problem with the music, its YOUR PROBLEM. Shut up and be fit, thats why your here.

BW: 160

Bench @ 160: 10/7/5/5/5
PU: 12/10/10/9/7

Went for two more rounds
Bench @ 135: 10
Pu: 6

Bench @ 105: 10
Pu: 6

Modified today's Crossfit "Lynne" WOD to make it more in line with what I need to do before Nationals (hand maintenance and soreness prevention):

5x7/7 52# jerks
5x7 26# deadhang no kip pullups with bar hitting upper chest each rep

30 second rest between arms on the jerks (left side definitely not as coordinated as the right, needs more rest). Pullups setted immediately after left arm jerks. Another 30 second break before starting right arm jerks.

Well, if the guy in the video did the correct techniques he would not get as many reps has he did.

Thought pull ups should be do without KIPPING unless told to do so by the coach...

Benching was a bit better...

Some Kenny Chesney, Brad Paisley or Don Williams would have worked well for me. Can't wait to do this workout! It will go well with reffing some rugby 7's this evening...

Hoorah!

Offended? No.

Let kids listen to it? Prob not.
Give 'em hell if I found it on the Pod? No.
Would Mom? Hell yeah - and does she ever hate my music!

I don't really like that kind of music for my WODs, but whatever for whomever.
I'd take it over Rod Stewart or Brian Adams or any of that whinning drone that people insist on playin in my gym - enough to make ya wanna drop the bar on your head and be done with it!

Some of that song made me laugh - some wicked lines!
Some of it made me want to call the wife and see if she can book-out early...
Some of it called for an ear wash with concentrated sulfuric acid!
Hmmm... I kinda like the diffuse effects here...

Its only music.

Bottom line for me:
Vid made me want to cut and run to the gym.

CF Still rocks - even in Rappaneese!

Great video!

UNPROFESSIONAL choice of music. The posts that have been talking about racism and freedom of speech are missing the mark. Get over yourselves. The question that the song selection in this video raises is that of professionalism. Crossfit has targeted itself to an incredibly wide audience, and for great reasons that CFers know already.

That is not to say that the videos should be playing only Wayne Newton or Conway Twitty. There is a plethora of music out there that expresses raw animal energy and drive without excessive use of profanity and explicit references to genitalia (I have hundreds of such songs on my iPod).

As a professional organization and community looking to expand across all demographics, do you really think that this music duly represents what Crossfit is about?

Further to my last:

a. Would Crossfit even remotely consider putting the songs "Cop Killer" by Body Count (Ice-T) or "F*%# Tha Police" by NWA on their daily videos?

b. Would Crossfit even remotely consider putting this Too Short song on one of the Crossfit Kids workout videos that show up on the CF site from time to time?

Somehow, the answers to these questions seem to be self-evident.

I find it funny that a workout named "Lynne" has a song like that. Where is the "Not work/family safe" tag line!?? Come on Lynne! :)

Interesting that in front of the gym in the picture there are two rocking chairs. Guess that's where I would be. Anyway, even if he didn't really pull that pole out, it's very funny.

155 lbs for BP

8/26
6/13
5/10
5/12
5/13

Funny how the word Community gets tossed around until someone complains about something, then it is, "don't tell the Coach what to put on HIS site" etc.... Yes, it is his site, yes he can post whatever he wants. But if people are going to feel part of an "Open Source" fitness community they should at least have the town-hall kindof freedom to state what they didn't like about something. I don't find the song offensive to ME, but I damn sure don't plan to play this music in front of my pre-ten year olds.

I'm gonna post again with some of the lyrics from this vid - will they be more offensive? will they be chopped from the forum? Just curious.

Steve (#113)
Its the other way around. Pull-ups are always done with kipping unless told to do strict pullups.

135lbs.

bp/pu
25/45
15/31
12/30
12/25
12/30

BW 170

Bench-170x22/12/10/10/10=64 total reps
Pull-ups-31/25/20/20/20=116 total reps

First set of pull-ups was lame, hands slipping...oh well.

41yom / 150

CFWU x3 x12 (-Pullups, Dips)
WOD - Lynne (First time with this one)
Bench Press= 150 as RX'd
BP / PU
14 / 21
13 / 21
12 / 20
11 / 18
11 / 18
Totals= 61 + 98 = 159
With 4-5 minute breaks between rnds

As for the posting of today I am with #75. Add a NFFL (Not For Family Listing) prior to the Video Link and those that have kids watching, are at work, or just do not want to hear explicit lyrics hit the Mute. Otherwise, great video and very inspirational work out by B. By the way Coach you really know how to stir this community up. Keep us working the body and the mind - Great job and Thanks...

Should we really make a big deal about this song? I don't like the song myself but I turn it off (PLAIN AND SIMPLE). You can't make everybody happy.

Steve #113. Its actually the opposite. We always use kipping pullups unless otherwise indicated. Go ahead and use kipping pullups and post your score....B

Great WOD demo Brendan. Strong performance.

BWBP - 15/12/10/8/9
PU - 15/9/8/8/8

Pushups/Jumping Pullups

46/13 39/15 35/11 26/9 26/9

used 175....pullups dead hang

2/9
4/5
5/5
5/5
5/5

Let me start by saying that I love the website, and have nothing but respect for all that the glassmans and others do for our community of fitness.

But...something that I havnt seen mentioned yet. I know everyone is bringing up the point that this web-site is free,if you dont like it leave. But what about the affiliates? They pay to use the crossfit name. There are many people paying to use crossfit gyms all over the US (and world). What about the guy who runs a family crossfit class and he is encouraging them to read up on the website and that family sees this video. Or what if a new affiliate is trying to encourage people to check out crossfit, and they see this video, and decide that crossfit is not something they want to be apart of because of the graphic comments in this song. There fore, even though the website is free, it still needs to reflect professionalism, at least for the sake of those who are trying to earn a living through the teaching of such a wonderful program.

There, thats my story, right or wrong. I tried to leave moral judgement out of it and stick to why it benefits crossfit to use better judgement in song selection.

If this was the first time I had logged into this forum or viewed the WOD video, this would have been my last. If the "coach", or whoever moderates this site and video content deems it appropriate for a wholesome endeavor, then this site is not for me or my kids.

I am agast that the ladies in these videos would even consider continuing in such an insulting culture. If they do tolerate it that just lowers their beauty in my eyes. I did not read all the posts, but in the ones I did I did not get opinions from the CF elite ladies.

I hope what is happening is that they are talking privately with the coach and an apology is posted tomorrow.

I’ve had some second thoughts since my comment # 38.

There are a number of CrossFit videos that use less than politically correct language, and I have found most of them to be quite entertaining. For example, there is something ironic about the soundtrack for the Nasty Girls video. The notion of seeing these female athletes as in any way resembling the character of the prostitute singer is so absurd as to be funny.

In a million years, I would never imagine using the word b-tch to describe Eva T. —not because I censor myself, but because it just would be the last word to come to mind. Yet there’s Eva on the Affiliate Blog in a t-shirt with the words “Strong B[*]tch on the front.

Maybe I just don’t get it. (I’m not being sarcastic.) The culture changes and maybe I’m just not changing with it.

CF is "Open Source". We pay (or don't pay!) for the INFORMATION on the site. We do NOT pay for the MUSIC on the site. If you don't like the choice of music, turn down your sound. Then create your own video with music you like and submit to CFHQ.

I personally watch the video to see proper form and to clarify the WOD... not to get a new music track idea for my iPod!

To #133 - I am sure the affiliates are intelligent enough to screen the videos ahead of time if they are concerned with the choice of music. They, too, have the choice to turn the music off when showing a video.

Brendan - Great WOD!
CFHQ - Keep the music coming. Offensive or not. :-)

I have a boxer friend, World Champion, who fired his "world class" corner coach after one fight where the coach tells him to hit the other guy hard enought to knock his dick off. That line came out on tv and he was embarrased and offended enough to not have his name associated with it again.

# 50 (Jason)

Jason, please don’t ever (ever ever ever) use the race card to explain away vulgarity of that nature, it is embarrassing to us. There are some people using this comment post to covertly express there racisms, but honestly, even as black person who loves hip-hop/rap (even “Gangsta” rap), I must say that that song was quite profane. And Jason, go ask your Mother, Aunt or Grandmother what they think of that song and see if they think it’s a proper representation of the “African American Experience”.

But, before the rest of the CF community thinks that they have found an Uncle Tom on there side, realize that I don’t necessarily disagree with the contents of that song or with the artist who created it, only with the setting in which it was played. The song is meant for clubs, particularly strip clubs where the politics of Racism and Sexism aren’t such an issue.

And #58 (Mike Moore) it is art. Dim the lights, put up a few striper poles and I could see even you “Shakin’ What Yo Mama Gave Ya”. Just joking man, but you get my point, it’s made for a different time and place.

Coach I see what your doing and I like it. Keep it interesting!!

I ordinarily don't pay much attention to the "lyrics" but after reading all of the comments, I decided to go back and listen....couldn't understand one word! I'm probably better off.
This work-out has train wreck written all over it for me. Should be interesting and probably very entertaining!

Yep, the music sucks. Crossfit is free to post a video with whatever music they want and I can hit the mute button. I do find it ironic that if I posted the lyrics to that song on the message board half the words would be censored.

as rxd - no rest between BP and pullups

15/28
14/25
11/17
9/15
8/12

Totals - 57BP/97PU

Did you guy’s no that this website and all its very helpful workouts, demos, written explanation etc is al free?

Oh you did, well then stop complaining about the MUZAK

Is there a limit to the number of posts this site can handle? We might just see a new CF record on this subject...lol

Folks, its music, its a free video, it also has a little "X" button you can use to turn it off if you're offended. No one said you had to watch it, no one said you had to watch it with the sound up, you made those choices, and now you want to chime in about how you feel about it.

That's fine by me too, chime in all you want. I don't like that song much either, but someone does, someone did, and it evidently motivates some people to workout, me?...hardly.

This should be a rest day conversation... :) Hit the gym folks !

Pushit till you Puke !

Did a great one yesterday-

21, 15, 9, 3 of:
Deadlift (100kg)
1-Arm KB Snatch (24kg)
1-Arm KB Press (24kg)

Finished in 20:01

37/M/185

Bw - 275
2 x 275 & 7 PUs
1 x 275 & 7 PUs
1 x 275 & 6 PUs
1 x 275 & 5 PUs
1 x 275 & 5 PUs
Unfortunatley my BW happens to be almost my 1RM, Oh well! So far lost 35 LBs gained 70lbs on 1RM for BP and can now do 7-8PUs vice only the 1
Go Crossfit!

I was checking out the link to Athlete's Arena and noticed they have some pretty cool gear you can purchase. It would be nice to be able to buy CrossFit mouse pads, license plate frames, and a greater selection of women's t-shirts. Please?

http://www.lyricsdomain.com/20/too_short/shake_that_monkey.html

Here are the lyrics for all you who can't hear them. Tell me how this song is about acceptable behavior and is in any way art. Art is something beautiful. Tell me how raping a women is beautiful in any way? It's not and never will be. Period.

Now here is an article explaining why that music isn't probably the best choice for a Crossfit video:

http://www.fradical.com/Spittin_acid_at_the_sistas.htm

Why am I posting again? Because I'm in the military, one of the many organizations that LOVE Crossfit, and this music selection disappointed me a lot.

#95 Jason Samuels, I never typically comment other than on the WOD but I just couldn't hold back this time. Your comments either have to be a joke or their not in which case you're stereotyping African Americans. No one here is talking about Ebonics, or the fact that rap music was selected, they're referencing the swearing in the music.

I personally wouldn't have a problem with the music selection if I was the only one listening to it....but I do have a 9 and 6 year old that like to watch the videos with me and I had to quickly make for the volume button once I started listening to the song LOL.

Question - can i change my grip on the Bpress as I do these? By that I mean, can I widen out from a narrow powerlifter's grip to regular as I go, or is that cheating? might give me more staying power on this.

can't wait to do the WOD after work even though i can't bench my body weight yet . . .question, should i just be trying to get one rep in with as much weight as possible since i'm going to have to scale it down anyway or should i scale it down enough to fit a few in each round?

about the song. seriously. . . instead of wasting time moaning about a song on a video for a workout (that i highly doubt had as much thought put into it as everyone is taking to comment on here) - think about the other things going on in the world that are much more important. . . like our crossfit buddies overseas fighting their asses off for us so we can live freely. or how about my best friend's little sister who is a senior at virginia tech and thank god didn't have a class in her main academic building at 930 monday morning or she might not be alive right now. i say LIGHTEN UP. if you don't like it, turn it down or maybe focus on the workout and not the song. cuz i was under the impression that the point of these videos was the workout - not the song. . .maybe that's just me though . . .

cheers :)

26/6'6"/194 lb

CFWUx3 (subbed push-ups for pull-ups / dips; subbed KTE for sit-ups on last 2 rounds)

Bench (155 lb) - 14, 11, 9, 7, 6 (needed spot on #7)
Pull-ups - 13(PR), 10, 9, 7, 8
Total = 94

Last time we did this was the day I started the Zone diet (I have worked my way up to eating about twice as many blocks as recommended now).
BW(last time)=178lb.
Bench (135 lb) - 12, 9, 7, 7, 6
Gravitron assisted pull-ups - 8, 7, 6, 5, 4.
I gotta say, I'm pretty happy with the progress thanks to CrossFit.

And I thought the music during the video was great. When the videos play a song that I don't like, I mute it.

Did not have it today.
225# Bench Press / pull up
10 / 11
9 / 13
9 / 12
8 / 9
8 / 8

Did not have it today.
225# Bench Press / pull up
10 / 11
9 / 13
9 / 12
8 / 9
8 / 8

In response to #35

Tolerance for other PEOPLE regardless of race, color, religion, choice of music, etc. is laudable and vital to maintaining a civilized society.

Tolerance for all things vulgar and offensive, be it music, conversation, movies, etc., merely encourages and validates such things, which leads to the disintegration of a civilized society.

Personally, I'm grateful for a free website with helpful training videos and volume control.

Oh, and there was a WOD, wasn't there?

as rxed, 109 total reps. PR

Jason #50 & 95 I suppose the students at Spelman College (an historically black women's college)were being racist when they protested a misogynist rapper's scheduled performance at their school? I don't listen to rap music but that is because I'm old and I grew up with a different type of music, not because of the race of the performers. I also don't listen to chamber music. By your reasoning that would mean I don't like 18th century white guys who wear powdered wigs and the salon culture of that time. Sounds kind of ridiculous when you put it that way, doesn't it. I think the type of music one chooses to listen to is more a matter of taste than race. To accuse someone of being racist just because they don't like your music is the sign of a lazy and facile thinker. Oh yeah, I'm about Brendan's size and build but he really kicks my ass on the WOD's.

m/37/6ft/175

no rest between bp and pu, 2-3 minutes rest between rounds.

normal pullup, i haven't figured out the kipping version yet.

total: 70

The first round shown in the video was really good. But, I always thought that it wasn't a full pullup unless your WHOLE head was raised over the bar. That wasn't the case here. Secondly, I thought that the proper way to do the bench press includes keeping your butt on the bench at all times.

Other than that, good work.

I didn't make it to the video - the highly suggestive imagery of the man violently clutching the pole was too much. "Enlarge Image" - I'll pass. :)

Only 3 rounds, shoulder acting up

BWT 208
BP PU
1 7, 17
2 8, 13
3 6, 10

wrestled in the morning.

terrible numbers
195# bench

6/11
6/9
5/8
7/8 (spotter, more confidence)
5/6

Totals: 29/42 = 71

kept good form on bench, no piking. decent form on pullups, a little kicking.

Tim: ring pullups / ring dips

38 (PR) / 10
24 / 10
30 / 10

HAd to split for lecture. Still feel like I got in a solid WOD

165# 46yom
bp 165 pullups kipped
17/26
13/21
11/18
11/18
10/16
4 min rest

Best one yet. Shoulders are burning, really felt this one

oops, i lied. forgot to count the last round.

total: 82

Isn't the point of the videos to show athletes kicking ass at the WOD!!?? The song could have been "Jingle Bells" for all I care - Brendan KILLED the workout. The athlete is all that matters. Amazing job baby...again I am inspired by your incredible talents. Love you!

didnt have a bench, so subbed for push-ups
Push-Ups/Pull-Ups
45/10
30/15 kipping
20/15 kipping
30/15 kipping
25/5
total:150/60
grand total: 210 reps

#155

Agree, but I wasn't talking about vulgarity of music, just that some people were offended that the content of song, and I was communicating that the music presented represents the interests (practiced or not), of some people, and we can't judge based on someone's personal choices or merely thoughts of choices.

It's not about race, or creed, or religion, or music choice, or speech preferences, but knowing that, unless that thing (word choice in music, speech on a radio talk show, protesting of any kind) directly effects your way of life (life, liberty, pursuit of happiness, as outlined by the constitution), our society permits those "personally unwanted" events or circumstances to happen, regardless how anyone feels about them happening. On the other hand, it also grants us the right to openly question said events, in the hopes of making a societal agreement that in fact, music such as this is harmful to our way of life.

It is not about the music, but about the fact that, as much as everyone has the right to question the music choice, albiet disagree with it, Tony B. and all others involved in the music selection for today's WOD had the right to put it up there, no matter what the reaction might be.

So, I applaud everyone today, because the mistake would not be to agree or disagree with the music choice, but to not say anything about at all.

Everyone's right, I'm just defending the process by which we both listen to the song, and defend it, and hate the song, and defend that as well.

God bless the America, God bless the Constitution of the United States, God Bless Texas, God Bless Nike, and God bless the semi-anonymous message board.

They picked the music because of Imus. It is just showing how illegitimate the complaining about Imus was when you have totally off the wall crap like this.

Just proving a point. Whoever picked it out is pretty darn smart and shared my political views about the whole Imus thing. Give me a break.

Man, workouts like these really humble me.

BW: 215
BP: 185

5, 8
5, 6
4, 4
4, 7
4, 8

Totals: 22, 33

Not exactly the 206 put up in the demo video

Damn- I knew this was coming. The roof at my local Big Box fell in closing the place. Have been assembling my garage gym. Have the weights and a dandy squat rack that will adjust low enough for bench presses, but no bench yet. I think I'll sub ring pushups instead. I know that they aren't the same as BW bench presses but they are more challenging than regular pushups. Will post results later tonight.

37 bw190
Today

bp/Pulls

17-25
11-15
10-15
9-15
8-15

previous

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

Okay I have a couple of questions about todays workout. My issue is that I do not have a spotter, so doing free weights to failure is not very safe. I do have a couple of options though. Would it be better to use the Smith machine for the bench presses and do non-assisted pull ups, or would it be better to use one of the gyms other BP machines and do assisted pull ups? Usually on these pull up routines I have been using the gravitron set at 70 (started at 90 a month ago so seeing good results already) and my BW is 185. Any advice?

Also, I watched the WOD Demo video for today and I have a question about Brendan's pull ups. Not that I am knocking him, he is obviously in far better shape than I am, but when he is doing his pull ups he is stretching his neck out and almost getting his chin to the bar. Now I have been killing myself all this time trying to get my chin over the bar. So have I been killing myself for nothing all this time? Or is he skimping a little bit to increase his rep count?

Comment #167 - They picked the music because of Imus? Huh? Imus's show is regulated by the FCC. This song is not. The FCC would probably slap a radio station with a heavy fine for playing an unedited version of that song. So if you are saying that Imus was similar, you're not defending IMus. You're saying that he said something that shouldn't be allowed on the airwaves.

What I find interesting is that so many self-righteous people are complaining about the bad language. What about copyright infringement? There is actually a law being broken here and nobody seems to care. You need permission to use that song. In addition, you need to give credit to the artist and publisher.

2/23, 2/20, 2/22, 3/19, 3/17
kipping chin-up's
50 lbs bench press

post: jumping ring holds x 5

CFWUx3 (minus pullups and dips)

First round scaled my bp to 95lbs, ROM very limited so dropped to 85lbs for remaining 4.
Pullups used the skinny blue band for assistance.

7/7
6/4
5/6
4/4
5/5
Total: 27+26=53

27yom/218#

bench225/half-strick pullups
11/28 Still getting over this cold.

As for the video: Very dissapointing selection of music. #119 georgeh, that's exactly what I was wondering, how'd we all be feeling about Cop Killa as a soundtrack? I'd prefer to think it wasn't chosen as an Imus commentary, that would just be foolish. Imus made a statement on the job that cost his employer money, of course he should be fired if it cost his employer enough money. There's just nothing to compare.

Brendan did indeed kill the workout, but I'd have been more impressed to see 15% fewer reps, but all with great form. Or was the new york times article from some years back correct, that crossfit supports poor form in the persuit of a faster time?

But for a free video it was still a hell of a bargain.

I started Crossfit about two weeks ago and I was enjoying it very much. After the Crossfit Total which fell on a Thursday I ran into a barrier. Friday I was sore and Saturday I could not get out of bed. I went to the doc on Monday and they diagnosed a herniated disc.

Has anyone experienced this and have you been able to fully participate in the Crossfit program after you were fully healed? It's been one week for me and I am walking around fine and swimming, however, I am on medication. Also, what do you think about the olympic weighlifting aspects of the program for me after I am fully recovered.

Thanks for your comments in advance.

202lb/66"/38yom

first "Lynne"

bench-205- 1.10 2.10 3.7 4.7 5.8 total= 42
pullup- 1.10 2.10 3.7 4.8 5.7 total= 42

total= 84
Strict form on bench, dead hang pullups

Alls I am saying is Imus said something that he shouldn't have - and black people and all the black supporters and liberals jumped on the oppurtunity to bury him. It was way unfair. Nappy headed hos. whahahahahahwaahhhh. Give me a break. He is some old wierd fart. I would be happy if he had said that about me and I was one of the Rutgers players. I would be like that dude totally wierds me out. But to have the whole country push him off the cliff. That is so freaking messed up.

I am going to start walking around with a sign around my neck that says "sorry for being white - you happy now?"

No 50- What are you on about? The words are just ridiculous and degrading to women - ain't no culture there. Nothing to do with being a prude, the words are just crap and derogatory to women.Unpleasant and if you don't see the problem you need to have a good hard look at your own views of women.

23m/5'9"/178

sub'd pushups for bench

(push/pull)
-----------
(40/15)
(20/ 9)
(15/15)
(10/10)
(15/15)

RE: the music
I am not watching the movies for the music, it is a DEMONSTRATION, the music is a perk. As for the requests to tame the music down, which isn't altogether unreasonable, what about spending 30 seconds previewing it yourself to see if you approve for family to hear. Crossfit obviously thought the music was fine.

Forgot to mention I rested about 30 seconds between sets...

Somebody had posted today that CrossFit San Diego does harder workouts. I had thought this myself before, and considered doing their program for a while. I think that the HQ website is great, but it seems to me that San Diego, focuses on Crossfit Specific skills more. Often times they have a tough workout then say rest 15 minutes and deadlift or row, to me this makes sense because I often have a little gas left an want to do some lifts or some rowing, just to keep up on it. I like this approach, Has the HQ website ever considered doing this. For instance, Coach could say do a Helen, and then it may say work on power snatches or muscle ups or rowing technique, etc etc. I realize that it is up to the individual to do their skill work, but often a little kick in the booty and an idea of what to work on what day helps, sorry for the long post.

No 50 - I just noticed that you threw the word 'racist ' in to the mix.Nothing to do with racism if you don't like that rubbish . Does that reflect Afro-American Culture? Jesus I hope not and I think some people might find that silly comment ridiculous. The song is sexist in a nasty way.

" Whoever picked it out is pretty darn smart and shared my political views about the whole Imus thing."

People across the country have been pulling the rap vs Imus routine for what, two weeks now? Thankfully, that insignificant blip in media and social history is behind us now. So allow me to be unimpressed by the groundbreaking political message in today's WOD music selection. Give me a break, indeed.

Now let's see a playlist of the soundtracks to the past few months of videos. I wonder what the vigilantes here have missed in the past.

37yoM/5'8"/149lbs
Lynne as Rx'ed
Bench (150lbs)- 12/12/8/10/9
Pull Ups (mixed grip) - 15/15/8/10/9

Bad attitude today - long week of work, tired from 5/2 WOD schedule, irritated from comments (I'm not saying any of the comments were right or wrong here - I'll keep my opinion to myself rather than add another rock to the landslide).

Alright...all this talk about the music. WHO CARES. We're not hear to listen to music. Are we? I thought this was strictly an "elite fitness" site. Not a site to just bitch about something that is not relevant to anything. I personally liked the song. Who cares. I'm not gonna be mad at the people that don't. Grow up, is it the first time you have heard those words? If so, I apologize of behalf of rap/hip-hop in general. As I read through all these comments there are more comments on the music than there are on the WOD. Let's not take the integrity out of this simply because your virgin ears heard some bad words.

Secondly, I think his form was poor. Did you see the arching of his lower back? That's good form? The speed at which he was going did not bother me because it's a timed workout. But come on, you have to have better form than that. If you can't do 18-25 so what. At least your form is good. Which is ultimately the most important thing.

As rx'd
37 yoa 185 lbs.

Bench total reps for 5 rounds- 70
Pull ups total reps 5 rounds- 167

Total 237

By the way I'm a suburban white boy who does not like rap even a little bit but I'm not a racist.

Anything better to talk about?

"Bad attitude today - long week of work, tired from 5/2 WOD schedule, irritated from comments."

Right on. I'm about to shut up and get after it myself.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT
22/155#
WOD as rx'd:

Bench(160#): 18+15+12+11+9= 65
PU's: 20+25+20+25+20= 110

TOTAL: = 175

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

#172: good call on the copyright infringement.

I couldn't care less if they use "Cop Killer" as the soundtrack, but it would suck for Coach & Co. to get taken down by the RIAA.

50/198

Elevated (feet) ring push-ups with 20lb vest;
30-24-22-21-20
Kipping pull-ups;
30-22-18-17-17

Thanks coach & crew for everything you give. Brenden- frickin' awesome job! That's the stuff I need to see to keep my ass workin' hard.

RE noise- I'm with Valerie- couldn't understand the words except for the cuss words. Not a fan of hip/hop and in particular trash like this- can't call it music or art. I'm also a proud, white American. Neither one of those things make me racist.

I think the music, the WOD, and rest day topics are designed to hit us in spots we avoid and meant to keep us growing. Keep it coming coach!

Will post results of the physical part of the WOD later today.

ps. I can't express how stoked I was to discover that I'd got one more pullup than Brandon on my first round. I wanted 40 (Kelly Moore benchmark) but I was still very happy to measure up to Brandon.

#192: that is an awesome sub (ring pushups) and probably better than the ring dips, thanks for the idea. next time I will feel less pain in my serratus :-)

Male
Age: 30
Bwt: 133

CFWU x 3
WOD as RX'd (135 lb bench)
1. 10 BP, 20 PU
2. 10 BP, 20 PU
3. 10 BP, 15 PU
4. 10 BP, 15 PU
5. 10 BP, 15 PU

Disappointed in my numbers today - have a feeling that the 45 pull-ups and dips during the CFWU probably contributed to my low numbers. Still enjoyed it though!

1 mo thang yo:

#172 and 191- nobody here is making money on the use of the music so there is no infringement.

I got something to talk about...my Philadelphia Phillies are baseball's worst team! Not that it is anything new in the Philly sports world. Headline in todays paper, "Phillies Officially Baseball's Worst." My thoughts and prayers are with all the VA Tech families and friends today however.

#193: I like being white too, but Coach & Co. are the DJs... if you don't like it, turn off the sound.

#197: monetary gain is not required for copyright infringement claims to be filed. The legal concept is called 'dilution' and you should look it up before you make such a statement.

38/m/145

As rx'd

BP/PU
11/30
10/23
10/25
10/26
9/24

My grip seemed to be the limiting factor on the pull-ups today.

Will

Warm Up

3 rounds of:
50 Jumping Jacks
Samson Stretch
Overhead Squats
Planks

WOD
165 x 12,9,7,6,6
PU x 8,7,6,5,5

Time 12:30

Wasn't sure about how much rest to take between rounds of the WOD so I kept it to a minimum. Might be better to rest a little more for a workout like this to get the reps per set up....

As written...

BP- 17/13/12/11/10- 63
PU- 30/25/23/23/24- 125
Total- 188
BW- 165

WOD video...

man that dude can do some serious pull ups and BW bench presses, if you don't like his music go tell HIM about it....good luck with that

As rxd'
M/29/198
1. bp-18, pullups 34
2. bp-16, "" 30
3. bp-14, "" 27
4. bp-12, ""29
5. bp-11, ""32
200lb. used for bench
5-8min. between sets

Funny photo. I like the place in the background: "Sorinex, where strength begins"

It sounds like "sore necks".

Irony can be pretty ironic sometimes. - Another Airplane reference.

pre-cfwux3, 5x(1 min. bag work, 1 min. skipping)
wod
7/23,8/25,8/24/8/21,7/20
173# bw
post-500m row, 1:38

Great workout. I'm a big fan of this site. As an aside--Not everyone speaks for their entire race/ethnic group every time they open their mouths. We're all individuals with singular motivations and desires. No one has the power to foist either their morality or immorality onto you or anyone else. It's entirely up to you to listen or ignore.

--

"Lynne:"

Sub'd:

140 lb bench/pull ups strict-kipped

2/4-5
3/3-5
2/0-5
2/0-7
2/0-4

34/m/155/5'9"

--

All gyms should have rocking chairs out front.

I wasn't saying that Imus was wrong or right for what he said because stuff like that isn't allowed on a radio station, and it's FCC regulated, and the song on the WOD is not, I was just saying that, he can say it if he wants. He might get fired, but he can say it. And this song can be played. Maybe some people get mad, and yell at whoever put it on there, and it never happens again, or, maybe there is such a fuss over it that we never see videos again, or, we do see videos, but they're boring and without sound, but that doesn't mean you shouldn't play a song like that, or you shouldn't say stuff like "nappy-headed hoes" because of what other people think. There might be repercussions, but hey, no one's going to jail for slandering someone, or for making a song about pimping hoes. That's just people higher up saving face witih thier viewership by firing Imus. To much heat, got to keep the listeners happy.

I don't know why there is so much fuss against it. So what, one song out of how many videos, and it's bad? Who the hell cares. Just be glad we get to use Crossfit.com for free. It's called free speech, both sides of the fence should cater to it. IF you don't like it, then register a complaint to the music editor, and then maybe they will chill out with the videos.

But seriously, there are most pressing matters at hand these days than some rap song on a free video on a free website (emphasising free, not the fact that the website has no value, because I swear to God I would pay money if need be to use Crossfit.com).

And this isn't even real rap anyway. Check out:
-Kayne West
-Common
-Anthony Hamilton
-Handsome Boy Modeling School
-Talib Kweli
-Asheru and Blue Black of The Unspoken Heard
-Jurassic 5
-The Roots
-Dialated People
-Q-Tip

Most of this music is lyrically amazing, and has little or no foul wording in it, and often filled with great philosophy.
"Ah, ah the tool spinners
Cooking the full dinner
Killing the first born of lyrical Yul Brenner's
When is it the academy
Rattling your anatomy
That'll be J 5 so kill all of your fake flattery.
That'll be the day
When labels pay our way
2na what you say
when MC's come to play:
Man fe dead,
Cause we take it back like Spinal Tap
Preparing your intellect before your final nap
So ah..."

WORD

31M, 215

119 total reps. blah. humbling.

and to think half of my entire lifting regime was bench-related. so many years wasted. but considering I've gotten stronger in EVERY other measurable way other than "how much ya bench?", I'll take it. thanks all at c'fit.

and, in the words of the poet, I'm off to "pop it like I was from New Orleans"... dawg.

If you play the song backwards it says "Yo dawgs, quit bitchin and do the WOD" Pretty amazing

44/85=129
much less bench than last time,
wu=20 min elliptical

Lynne is one of my favorites - even though I'm not that good at it...

32M/190

Used 185 for bench, pullups were parallel grip dead hang (mostly...)

15/7
10/6
8/5
7/5
7/4

Total 47 BP, 27 PU = 74 - not great, not terrible, better than last time for me - improvement is the main thing I'm watching.

M, 21, 146lbs
cfwux1

As rx'd:
Bench: 8,6,6,5,4 = 29
Pullups: 25,20,20,16,14 = 95
Total: 124

cfwux2

M/33/5'9"/180/CFT=830

Lynne
10*13.9*10.8*8.8*12.8*9=95
Brendan certainly set the bar!

Bench/Pull up
11 25
7 18
6 14
6 12
5 7

35 76 Total 111

5th day of zone, hungry and not feeling it.

#212

I don't like much rap or hip hop, but Jurassic 5 is some of the best rap out there. In fact that is probably our #1 crossfitting music that we listen to when we work out. Very little offensive language, and awesome grooves that you never hear in mainstream hip hop.

Thanks for the great videos...Good show! Isn't that a Jack Johnson cover?

BW 182

Sub: 135#'s (185 is too close to 1RM):

BP/PU
18/23
17/22
14/16
13/16
13/16

Note: Try 155 next time.

27yo 200lbs

modified CFWUx2

bench(205)/pulls
16/17
14/14
11/14
11/12
9/10

total
61/67

old total
48/50

"get it while the gettin' is good..."

"you should be gettin' it
everything you want
everything you dreamed of
never have to front..."

-too short

200# 29 yom 5 min rest b/w rounds

BP 20 15 10 11 11
PU 24 15 12 13 13

Totals: 67/77

144

I respect that not everyone may condone or enjoy the musical portion of the WOD but there does seam to be a sanctimonious tinge to some of the comments. To say you are 'disapointed' or 'let down' by CF and their FREE SERVICE strikes me as a little odd. Everyday, I am amazed not by the music they provide but by the fact that they offer a wealth of knowledge, professional instruction, an entire support infrastructure, and a great community for ABSOLUTELY NO CHARGE.

This is my first post although I have been hooked on CF for a while. Amazingly, I didn't even think about the music until I was reading the posts. For some stupid reason, I was more impressed with the video, the assistance, and the constant help and guidedance everyone at CF provides every single day while asking for nothing in return.

Thanks for everything, Steve

It is my opinion that videos that are created for instructional and motivational purposes should be more tasteful and less degrading to women. I don't want to censor peoples freedom of speech, but I think it would be more appropriate for Crossfit materials to keep it clean if at all possible.
Is coach Glassman a gang banger?

#1, this week has been brutal, indeed. Can't forget The Roots, it does a CrossFit good.

M/163#/24 yo

Bench Press @ 160 with collars, so close to 163. Should have went to 165.

19/28
15/18
12/20
11/21
9/13

total = 144

I really wanted 150+, but couldnt do it. I was smoked.

BW 220#

Scaled bench to 175#

Bench 25,17,11,9,8 = 70
PU 12,8,7,7,5 = 39

This was almost 2x the reps from last time 9/20/07 I either got stonger or miscounted. Will raise bench to 185#

After watching the vid.

I was going to write something up for my whole command, but now I will not. There a certain level of professionalism, which spans several values, that is expected. Whether or not the music was inspired as a commentary on the Imus thing is immaterial. That song crosses the line. The Army is not a corporate environment, but we certainly have standards (sexual harrasment, vulgarity, etc.) I can not refer anyone to this site that has content that extreme. Bottom line: it (grossly) fails to maintain standards of professionalism.

On a personal note, anyone who cries "racism" is using that as a fig leaf to cover the weakness of your own values. The objection is to the content, not the color of the performer. It may be approriate in the club, a movie, personal listening, whatever, but it's not appropriate for this community. To assume so is to insult us all - complete lack of regard for everyone else. If I were any one of the crossfit ladies - Nicole, Eva, etc. I wouldn't even bother showing up for at least a month and only after corrective action.

The funny thing is, I'm not an easily offended person.

Crossfit,

The choice of music was brilliantly subtle in the context of the Imus uproar and what seems to be a re-emergence of P.C.. Way to keep it interesting and not take the easy path.

"A pimp's love is different from that of a square" -- Idiocracy

Sub 80% BW BP:
(11,11), (10,10), (9,8), (7,7), (4,7) = (41,43)

BW: 71kg

CFWU - pu

Dec 17 - BP: 45kgx5 ; PU: 12,11,10,9,9 (all kip)
Apr 20 - BP: 55kgx5 ; PU 13,10,12(kip),6,10(kip)

Tried a couple of strict pullup sets for benchmark.

31/M/165

I did my 1st WOD today. I've been following the site for a couple months, but didn't want to start until after the Boston marathon.

BW BP/kip pullups
17/25
12/17
8/15
7/14
6/11

50/82

First time kipping. Grip was definitely weak link. Thanks for the great site.

SPEAKING OF IMUS AND HOW MUCH ATTENTION IS AFFORDED THIS MAN FOR NO GOOD REASON, READ THE BELOW ARTICLE...

Is the US Already at War With Iran?

Lew Rockwell.com | April 20, 2007
Charles Davis

Until the recent tragic massacre on the campus of Virginia Tech, the media's previous obsession was covering what was undoubtedly the most important story since the paternity test results were revealed for Anna Nicole Smith's baby: Don Imus, the favored "shock jock" of the Washington political establishment, is something of a bigot. Of course, this isn't news to anyone who has paid passing attention to the man over the past few years, but it did provide national news outlets with a much-needed excuse to avoid reporting on all of those depressing stories from Iraq, which are just too much of a distraction from the truly important work that remains to be done in this country – like electing the next American Idol.

By giving Don Imus more coverage than any single human being deserves, news outlets were able to shelve stories that had started to grow a little stale – like that one about the United States government supporting terrorist attacks in the Middle East. Oh wait, you didn't hear that one? Well imagine this: a group described in news reports as "part drug smuggler, part Taliban, part Sunni activist," operates in a remote region of Pakistan and receives covert backing from a major regional power player in order to conduct cross-border terrorist attacks involving the kidnapping and videotaped execution of a neighboring country's military and intelligence officials. Now if the country involved were say, Syria or Iran, such a story might make the front page of the New York Times or the Washington Post . But as it is the United States government that his been implicated, the nation's leading news outlets are silent.

According to an April 3rd piece published by ABC News, the United States is backing a Pakistani tribal group called "Jundullah," or, "the Army of God," in what ABC calls a "secret war against Iran." The group operates in a region called "Baluchistan," a lawless area of Pakistan not controlled by the central government. They have claimed responsibility for several deadly attacks near the southeastern part of Iran that borders Pakistan, including a February bombing in the town of Zahedan that killed eleven people. Iran has accused the CIA of supporting the group, but the United States government has denied any involvement. But according to the ABC News report, the support is arranged in such a way "that the U.S. provides no funding to the group, which would require an official presidential order or 'finding' as well as congressional oversight." Senate Intelligence Committee Chairman Jay Rockefeller (D-WV), when asked about the report, said he believed the Bush administration "would go to any lengths" to conceal the activity from Congress. Pressed on what he could do as Intelligence Chairman to investigate the matter, he responded:
"Don't you understand the way Intelligence works? Do you think that because I'm chairman of the Intelligence Committee that I just say ‘I want it, give it to me?' They control all of it – all of it – all the time. I only get, and my committee only gets, what they want to give me."

The arrangement is eerily similar to the backing that the Afghan mujahadeen received in the 1980s from both the Carter and Reagan administrations. At that time the United States was engaged in a proxy war not against Iran, but the Soviet Union. In a 1983 proclamation , President Ronald Reagan went so far as to declare March 21st "Afghanistan Day," praising the Islamic groups, which included Osama bin Laden and others who would later form Al Qaeda, as "valiant and courageous Afghan freedom fighters" for their resistance to the Soviet occupation.

But the news that the United States may be backing militant extremists should come as no surprise. Investigative reporter Seymour Hersh revealed in the New Yorker back in January 2005 that President Bush signed several executive orders permitting Special Forces and commando units to target "suspected terrorist sites" in at least ten different countries. The units operate under the Pentagon's command structure so as to bypass restrictions and oversight requirements that are placed on the CIA. According to Hersh , Pentagon advisers said the covert activities could involve the recruitment of local citizens in the Middle East "to join up with guerillas or terrorists," and involve "organizing and carrying out combat operations, or even terrorist activities." As a former military official familiar with the plan put it, "We're going to be riding with the bad boys."

So why has the media afforded such extensive coverage to "Imus-gate," yet found no time to cover allegations of American-sponsored terrorism? Outside of ABC News, it's a struggle to find any discussion of U.S. support for anti-Iranian extremist groups in the major media outlets. While the New York Times was quick to speak about the Imus affair in an April 11th editorial , there has been not so much as a mention of the Jundullah story in their paper, much less a critical look at how the story undermines the White House's moral authority to criticize Iran for its supposed "meddling" in Iraq. The same goes for the Washington Post, where a search for "Jundullah" reveals only two wire articles on the subject. One finds no editorials questioning the policy, no reaction from lawmakers, no introspective takes on the morality of such a policy – one finds next to nothing. In contrast, the paper has run over 200 articles on the Don Imus story, examining it from every possible angle until the point where the mere mention of the name "Don Imus" is enough to cause one's mental faculties to shut down in protest.

This isn't the first time that the major news outlets, namely the Washington Post , have downplayed reports that may be detrimental to the Bush administration's claims against Iran. In fact, on April 7 th , the Post simply rewrote history. As a number of blogs have noted , the Post extensively rewrote a Reuters article that directly contradicts administration claims that deadly devices known as "explosively formed penetrators," or EFP's, could only be supplied by Iran. The Reuters piece describes a recent battle in the southeastern Iraqi town of Diwaniya, and quotes a U.S. military spokesman describing how troops there "discovered a factory that produced ‘explosively formed penetrators' (EFPs)." A Google News screenshot shows that the Post initially included this information: [H/T Eschaton]

But it only took a few moments before the offending paragraph was removed. In its updated version , the Post neglects any mention of the EFP factory, choosing instead to include details about a roadside bombing near Baghdad that involved an "explosively formed projectile, a particularly deadly type of device which Washington accuses Iran of supplying Iraqi militants."

More than just a mere oversight, the Post 's rewriting of history is just further evidence that the news media has failed to learn from the mistakes that played a major role in leading the country into war with Iraq. Then, as now, the news media failed to ask the hard questions of misleading and deceptive statements made by the Bush administration. Reporters, like the New York Times' Judith Miller, uncritically reported administration claims in breathless stories that graced the front page, often with no mention of dissenting views or conflicting evidence. If the media had been more critical of claims of an "imminent threat" and weapons of mass destruction, then perhaps the country would not have been so easily led into war. But since 9/11, the American media has often been too afraid to be seen as unpatriotic to ask the hard questions. This has left some news outlets to conduct themselves more as an appendage of the American government and less as an independent body worthy of a democracy (a topic explored in depth in a new PBS documentary by veteran journalist Bill Moyers). As bombs fell on Baghdad at the beginning of the U.S. invasion, cable news anchors regaled viewers with images of "shock and awe," too busy adjusting their American flag lapel pins to do much else but read Pentagon press releases. Today, many Washington reporters still seem more comfortable socializing with congressional staffers and watching Karl Rove rap than they are asking the vital, informed questions that could prevent another conflict.

Journalists can, and should, do a better job questioning the assertions made by the political elite, and not fall prey to the all too common inside-the-Beltway mentality and its often-misguided "conventional wisdom" (see: Iraq ). The fundamental goal of journalism – exposing deception and speaking truth to power – can occur only when journalists aren't afraid to offend those in power or to take a risk in asking questions that may prevent them from attending Washington's swankiest cocktail parties. While the United States government continues to struggle with the disastrous occupation of Iraq, it should be the duty of every news outlet that propagandized for the invasion of that country to ensure the public is fully informed of any and all attempts to embroil this nation in another conflict in the Middle East – but don't hold your breath.

M/31/191

Today in the shower I was trying to guess what the WOD would be and I was sure I had it: Linda! Well, I was wrong, but I did a Linda-style WO anyhow. Maybe I'll come back to Lynne.

CFWUx2 (sub pushups for dips)

Then,
10-9-8-7-6-5-4-3-2-1
DL 285# (1.5x BW)
Press 135# (.71x BW)
Clean 135# (.71x BW)

I gave myself a present and counted the clean that I did to get up the press sets. Very helpful, esp since presses prior to round 5 were broken.
Triceps are fried, hands are on fire.

40yom, 72", 200pds

BP/PU: 10/8, 9/8, 9/8, 8/8, 9/9= 45+41= 86

Comment #214: Very funny!!

#205/EVQ, what the hell are you on? I'm 32/M/205 and couldn't touch that. Strong work, friend.

subbed 1 armed pushups for bwt bench.
Completed 3 rounds before having to get back to work.

Round 1: R-18, L-20, PU-20
Round 2: R-20, L-18, PU-20
Round 3: R-19, L-23, PU-15

Any advice would be appreciated, even if its yelling at me about looking at some totally obvious resource that I've overlooked.

I'm 5'10" 165#. I cannot do more than 15 pullups. I think the most I ever did was 18. I was happy but not THAT happy about it. I've yet to get to the gym today, but I've got this lousy feeling I'm gonna walk away with a score of, oh, maybe 100.

So...how can I improve my pullup totals? I see guys doing 30+ and I'm like...how do you do that???

200
BenchP: 11, 10,10,9,10
Pu: 20, 15, 15, 15, 15
Forearms killed me on pullups.

Regarding the video, while sure it's offensive, that's what they used to say about elvis, the stones, and - hell, jimmy buffet.

bw 182
"Lynne" with push-ups and pull-ups wearing a 20lb vest(BP always messes up the shoulders from too much when younger, go figure)

28-25
24-19
18-15
15-16
15-15

#237 EVQ trains with us quite often, he's a stud

bw 205
total 125

45 / 181

7-14
7-13
8-12
6-10
6-10

43 yom, 175#
cfwu x3 (-p/u, dips)

bwbp x 13, 8,8,7,6
p/u x 11, 8,6,5,4

total only 76 (dangit!)

was in a hurry. did myself no favors resting only a minute or two between sets.

"Lynne"

BW=150lbs

BP @ ~75% of BW = 115lbs.

BP - 9-8-7-6-7
Pullups - 16-11-9-9-9

Total = 91

30/M/200

Bike to gym

CFWU x 2

BP PU
16/15
14/12
13/11
11/9.5
10/9

64/56.5

5 min. rest between sets
Pullups still suck big time

Jumped some rope, did some grip exercises.

24 YOM bwt 191 lbs

wt BP PU
185 8 23
165 7 20
8 19
7 15
6 14

My bench was horrible, I just felt really weak. Maybe it was the awesome grappling last night, I rolled with some tough dudes and I nailed an awesome arm bar.

#165, Shari Baby,

"The athlete is all that matters."

You and the women of CrossFit are athletes, too.

In the context of the lyrics, I am unable to reconcile my respect for Brendan (who did indeed absolutely kill the workout), with my respect for you and your peers (who absolutely killed Helen last week).

Aside from the music, I don't think all his pull ups were legit. Surprised that CF would show this video in light of the poor range of motion on some of the pull ups. Exemplary?

Scruty

45 y/o M, 158# body weight
8/20,8/17,9/18,8/16,6/15 - working on max effort so 5 min rest btw exercises.
pre: 5 rds - 1min heavy bag work/1min skipping
post: 5 x 10 65# barbell thrusters

I thought that song was funny myself, but it probably should of had a not work/family safe warning.

I love crossfit & would watch the wod demos regardles of the music being played.

39 yof, 144lbs

Due to an old (16 year old!) rotator cuff problem, I can't flat bench, so I subbed incline dumbell presses. Weights given are per dumbell, not for the total. Had to drop down a weight after the second set.
Pull-ups were done on the Cybex assisted machine, -20kg (-44lb assist)

Set 1: 8 x 20kg (44lb), 8
Set 2: 8 x 20kg (44lb), 8
Set 3: 9 x 18kg (40lb), 7
Set 4: 10 x 18kg (40lb), 7
Set 5: 9 x 18kg (40lb), 7

33M / 185# / CF #78 / CFT 795

"Linda"

5 rounds:
BWT Bench Press - scaled to 165
Pullups

140

Forearms, forearms, forearms...Coach, I need this WOD more often. Thanks!

Ooops. I mean "Lynne"...sorry Lynne

wilson

one of my favorites, makes me feel like my arms are going to explode when I reach round #4. It also inflicts a level of soreness above anything else. I'll be in pain come Sunday.

25M/198#

Bench (200): 20,11,8,7,7 = 53
Pullups: 21,14,10,10,11 = 66
Total: 119

Previous Best (18 dec)
Bench (205): 20,10,10,9,9 = 58
Pullups: 20,13,11,10,10 = 64
Total: 122

1 change from all previous "Lynne" WODs
before today I rested 2 mins after each set of bench and 2 mins after each set of pullups.
Today went straight from bench to pullups (as seen in video) then rested 3 mins after each round .

36yo 178lbs

5-19 @ 175lb
9-16 @ 155
5-16 @ 155
5-16 @ 155
4-14 @ 155

My bench has gotten weaker compared to:
11-13-06

4-19 @ 175
9-14 @ 155
9-11
9-14
8-13
I think I'll throw in some extra bench work 1/wk
Every other Parameter I can think of has increased

lynne @ bwt 240 age 31
bench press 240
16/13/12/10/9=60 (+8 from last time) 13 under pr of 73 (in november 06)
12/10/8/8/8/=46 (+5 from last time) 11 under pr of 63 (in november 06)
total=106

That video was awesome (didn't hear it cuz i had no speakers so can't complain either way) and brendan's showing was sick. All the videos on this site are just mind blowing and are more gasoline for the already burning fire of inspiration that the glassman's have created. thx.

bw = 149lb.
bp @ 153 28/22/18/13/12 = 93
pu 60/50/40/35/33 = 218
TOTAL = 311

Worked bench press last night after Micheal to a heavy single at 280lb. so my bench suffered today, down from 93 last time, but pull-ups were up enough to offset my total to a new pr. I have always rested between each set in Lynne however, and did so again today, 4-5 minutes between sets.

chins-34,39,35,29,23-160 total
ring dips-26,23,22,23,19-113 total

bwt-165

pre-CFWU
post-meeting
..felt rushed today, not best performance

If the music is so bad turn the speakers off.

Is this Cross Fit or Cross cuddle?

ricky

m/27/6'2"/152#

haven't made it to the gym in 3 days. subbed a 5k run with a long steep hill for the snatch WOD the other day. looks like tomorrow is a major makeup day.

subbed max pushups and pullups. 5 min rests btw rounds. i am totally pumped.

51/10
37/8
24/9
19/6
15/8

subbed 3 rounds of max ring dips and pullups
3 min rest btw sets

RINGDIP/PULLUP
14/15
12/13
10/11

7.6k run

used 80% bw for bench press

9-21
8-16
4-13
3-12
2-10

total bp score: 26
total pu score: 72

Age 43
Lbs 205

Bench 18/15/12/12/9
Pull ups 25/20/15/12/9

Herniated Disc.

I started Crossfit about two weeks ago and I was enjoying it very much. After the Crossfit Total which fell on a Thursday I ran into a barrier. Friday I was sore and Saturday I could not get out of bed. I went to the doc on Monday and they diagnosed a herniated disc.

Has anyone experienced this and have you been able to fully participate in the Crossfit program after you were fully healed? It's been one week for me and I am walking around fine and swimming, however, I am on medication. Also, what do you think about the olympic weighlifting aspects of the program for me after I am fully recovered.

Thanks for your comments in advance.

25 yom, 68", 165 lbs

11/20
10/19
9/18
8/17
7/16
My arms feel dead. I rested about 2 min b/t each set.

25 yom, 68", 165 lbs

11/20
10/19
9/18
8/17
7/16
My arms feel dead. I rested about 2 min b/t each set.

Awful, way down in weight and reps. Not unexpected though. BW 236.

BP--weight/Pullups
1. 12--225/5 strict
2. 8--225/10 kipping
3. 7--205/5 strict
4. 10--185/5
5. 10--185/5

Took it easy on the pullups. Elbow still not right.

....five rounds:

bench press: 140 lbs. (70%): 14-10-7-6-6
pull-ups: did not kip: 9-7-6-5-4

time: 11 minutes

did three sets of that ab swing exercise afterwards...hooyah

bw = 167lb.
bp @ 160 9/10/8/10/7 = 44
pu(did not kip) 10/10/8/8/8 = 44
TOTAL = 88

2000yd swim
BW-185lbs (all pulls r from a dead hang)
12 bp 12 pu
10 bp 12 pu
10 bp 12 pu
10 bp 10 pu starting to quiver
8 bp 7 pu grip finally slipped and Im starting to get a new callus. Followed up with abs, a short bike ride home and then a 2mile jog @ 8min mile. Im working hard to crosstrain into Special Tactics(CCT) and this really kicks my ass. Thanks CrossFit.

The Last Boy Scout (1991)

Bad Guy: You know Joseph, just once, I would like to hear you scream in pain

Joe Hallenbeck: Play some rap music

CROSSFIT AREADY HAS RULES about inappropriate content that can apply here. Let’s use them and move on:

From the discussion forum:

“Rules for all you link-posters:

1. Include the subject of the link in the message text.
2. Indicate if it's not work safe/family friendly in the message title.
3. Provide a sentence or two that summarizes if the subject is not clearly explanatory.

You'll get one reminder, and then I'll delete any link posts that don't meet this criteria.
Thanks. Lynne Pitts"

The video of the day is always inspiring. I think that if you tag it as "not appropriate for children due to lyric content" no one will be caught off guard in the future and we can get back to bloging about the WOD.

Have Fun, Train Hard,
Billy

For the record, I do think that the lyrics in the song are universally offensive. Just tell me that it has that content and I am just fine with it. The mute button is a wonderful thing and the WOD video content itself is excellent although it is important for Brendan to show off his arms (I thought that was funny)

M/48/5'10"/170

"Lynne"

Five rounds for max reps of:
Body weight bench press (175 LBS.)
Pull-ups

1. 7/20
2. 8/18
3. 8/16
4. 7/14
5. 6/14

TOTAL 118

SASSASSSASASASASASASASASASASASASASASASASAS

CFWU (3x10)

Bench (145#9-10-10-7-7)
Pullups (kip) 12-12-10-10-10

abs--25/25/25
squats 115# (2x6) form (1x10) looking for rest

Age 34
BW 145#

As rx'd:

Bench Press 16, 12, 9, 9, 7 = 53
Pullups 35, 27, 20, 21, 19 = 122

Total = 175

M/37/174

Good final WOD before my 5k race Sunday. I needed a break from the metcon stuff...

No spotter, so did DB bench press with 85# DBs and a very low incline. One minute or so between each set:

11 bp x 21 pullups
7 x 11
5 x 10
4 x 9
5(?!)x 8

Now for a 2-mi easy run to stay loose and enjoy a perfect spring day in Northern Virginia!

sure was a lot of bitchin' today about the music and not the workout... is crossfit for critiquing music or for workin' out hard? i'm a little confused...

26 y/o 184 thus BP 185
BP / PU
22 / 39
17 / 33
15 / 29
14 / 26
14 / 27

82 / 154

236 with 5 min. rest b/w sets...

Oh me, Lynne kicks my butt every time...

BP @ 195, up from 190 so I'm finally using my true bodyweight.
BP-9,8,9,8,7=41
PU-26,25,24,24,24=123(too much chalk the first 3 sets)
Total=164 up from last time (159) so yay me!

I suppose I could whine on about my bloody grip giving out before my arms on the chins but I chose to use the slippery fat bar at OPT so I need to keep working to get better there.

Hey David #118, my form on the bench was HIDEOUS!! You could have driven a truck under my hips but the form police never showed up!

Pre- meh, whatever...
Post-amrap ring dips=15 pffffffft, I'm goin' home.

50/m/155

BP, PU
12, 37
9, 31
9, 20 (underhand)
8, 25
8, 20

total = 179

db, #266 sorry to hear about your injury; there is a great "injuries" section on the message board where you'll get some excellent advice.

I like to music. That is the music we listen to in the gym at work when we are crossfitting.

Whos song is that anyway?

to db, comment #266

I have been doing CF for almost a year. I have old shoulder and knee injuries that sometimes limit what I do. I don't usually post my times here, because they are often WAY scaled down from as RX'd. I still love CF. I may not run with the big dogs, but I feel stronger than ever. And my CF total is higher than I ever thought it would be. Point is.... keep it up (as allowed by your doctor of course) and only push it when you know you can again. You can still get great benefits by scaling the WODs. Don't be intimidated or pressured by the impressive scores posted by others.... be inspired!

Ohhh, and I was resting 5 minutes between EVERY SET, not just after pull ups.

Not to ever take anything away from Brendan, because he is truely a machine and an inspiration to many Crossfitter, but people take a look at AFT's numbers. They are just frickin' RE-DONK-U-LOUS!!! When I stroll into OPT's gym and I see AFT rip out 50 chins on his second set I know that I'm seeing a man pushing himself to his absolute limits.

Well done, buddy, good luck on hopefully becoming a daddy this week.

38/M/155

As Rx'ed
7/26
6/21
4/20
4/16
3/14
BP-24
PU-97
TOT-121

1st WOD of Crossfit

BW :133
Benched 135lbs For pullups I didn't kip (still learning the motion)
1:BP 15 PU 20
2:BP 11 PU 14
3:BP 7 PU 12
4:BP 5 PU 5
5:BP 5 PU 6

33 yom 6'4" 207

completed with 208 lb bench and pull ups on 2 ropes so no kipping for me. Rested after the pull ups for about 5 minutes give or take.

12/12
11/12
10/11
8/12
7/9

I looped that song to play over and over the whole time I worked out today. Kept me motivated.

Music in the video wasn't my fav, but I do like how random the musical selection for the Crossfit vids is. I listened with the volume on and actually enjoyed it.

Anyway, coming back after a week off after too much deadlift at once and groin problems.

Male, 200lbs(did 205 on bench), 26yo

CFWU

1. 12 and 21 strict
2. 9 and 16 strict
3. 7 and 15 strict
4. 6 and 12 strict
5. 3 and 11 strict (shortened rest period)

Totals: 37 and 85 strict = 122

bwt 210#
age 38

bench subbed to 185#
BP/PU
8/15
8/15
6/13
6/13
5/10
total=99

total last time=59

#247 - Then don't count the pull-ups that you don't thhink are ligit.. but still drop to one knee and avert your eyes.. FOR "B" is KING!

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

Scaled

BP@135lb 9,10,10,8,8
PU(50lb Gravitron assist) 10,8,7,7,6

bw179
BP 20-15-12-8-8
PU 15-13-11-11-9

25 m 195# 6'0

Did "Michael" today
as RX'd 18:33
The last set of BE snuck up on me...

Subbed 1 arm push-ups for bench.
Pull-ups on ledge dead hang.
Push/Pull
6ea/20
6ea/20
6ea/20
6ea/18
6ea/15(slipped off ledge tore finger open)

bw190
BP 11-8-8-8-6
PU 9-6-6-6-4

72

First time doing this, man I suck..for now. I'll do better next time!

29 m 280# 6'3

Did "Lynne" today
as RX'd
Rd1 bench:15 Pullups:6
Rd2 15 6
Rd3 12 5
Rd4 12 6
Rd 15 6
Instead of Bodyweight did 205# b/c of RT injured shoulder

WU
.5 mi. walk on treadmill
BP 135# x 10
PU x 10
WOD
BWT 165#
165# BP/PU
26/27 13/16 8/14 7/11 6/11

Some of the previous posts bring up a question: I had always rested a few minutes b/w bench and pullups, not just after pullups. After watching the video I assumed I was wrong in doing so, so I gave it a go with no rest b/w bench/pullups...and my performance suffered a bit. Guess it comes down to personal preference, but is there an "official" version?

Pretty substantial PR of 155 vs 132 last time. Thanks again, Crossfit. BW=155#

8/28
9/22
9/22
9/22
9/17

Tariq

165 bench press
Round 1 BP: 12 Pullups:15
Round 2 BP: 11 Pullups 16
Round 3 BP: 10 Pullups 14
Round 4 BP: 9 Pullups 12
Round 5 BP: 7 Pullups 8
Total 114

Huge improvement, 89 vs 80 last time using 95# for BPs vs. 85# last time!

7/10
7/10
6/11
7/12
7/12

M/29/144#

Last day of half WODs, so only three sets. Subbed bench 39kg instead of 65kg. Felt let down by my equipment (dodgy bench, poor pullup bar.)
12/8
8/6
7/6

ugh. UGH.

@ 225#, 29 reps Bench, then 55 pullups. can't remember the break down.

30/m/5'11"/185

BP/PU

19/20
14/13
11/12
10/10
8/10

Total: 127

26m/220/6'1

bp 220# - 19/12/10/8/8
pu (kip)hammer grip - 18/17/14/14/14/14

tot 134

28/M/185
CFWUx2 - pull-ups

BP/PU
12/20
10/20
8/15
8/15
8/15
Total: 131
Previous:100

33m/182/6'2

bp 185# - 12/9/6/6/5
pu (kip)hammer grip - 17/10/12/11/11

Total: 99

28yo M 172lb 5’10”
Row 500M, CFWU x 3: 3 pull ups, 5 ring dips per round. Bench press 45lbs x 10, 135lbs x 10.

Bench press 175lbs: 6-8-8-8-7 = 37
Pull ups: 12-12-12-12-12 = 60
Total=97
3 minutes rest per set

Compared to 061110:
Bench press 170lbs: 8-9-9-8-6 = 40
Pull ups: 13-11-11-11-10 = 56
Total=96

Foam roller cool down

Brendan was a machine!!! Wow- excellent.

B/c I did a differnt WOD, I made up for
Three Rounds:
Row 500m
Snatch 40#, 21 rep
Time: 13:42

That was a pretty good WO. Hands a toughing up too.
Erin

32yom 185#
BP/PU
3/6
5/8
4/8
4/6
3/4
Very humbling

sub deep ring dips for bench-
12/25
11/20
7/16
7/10 * tape bunched, trying to protect a previous rip/ Note to self... 'suck it up!'
7/17

M-51, 175#
bench presses on bowflex, 180#, otherwise as rx'd

8-8
11-8
12-7
10-9
13-10

2 minutes rest between pairs

Theresa

75 lb bench press 15, 16, 17, 20, 22 = 90 total
Jumping pull ups 10, 9, 9, 9, 9 = 46

Mark BW 158

160 lb bench press 10, 8, 8, 8, 8 = 42
Pull ups 30, 27, 25, 25, 26 = 133

PR on the pull ups.

M 175lbs 23yrs
CFWUx3 with strict pull-ups
WOD - with kipping as rx'd
B - PU
13 20
8 17
9 16
9 20
10 20 Total: 142

7/12, 7/12/ 6/12/ 6/12/ 5/12. Bench done partially on Smith machine once the bar got wobbly, pullups strict. Slight improvement with the bench, not sure about the pullups because I kipped last time and this seems like a good WOD to do them strict IMO. BW:170 Y/A:58

240

5/10
4/8
3/6
2/5
2/5

Bit under the weather.

#282, gaucoin:

I just took your advice; your weren't kidding: 311. And he seems humble about it. Now that's something to live up to.

No one to spot today so dropped weight - 31/185#

155#
10/20
10/20
10/20
10/20
10/20
It took approx 2 minutes to get to the pullup bar from the bench.

Had to vary a little bit because of continung shoulder issues. Adjusted the bench press weight as I went along, since I did not know what I could do without pain. Last time I bench pressed I topped out at 135 because of pain. Bodyweight 195 pounds

BP/PU/Wt
4/11/135
12/6/135
8/5/155
8/7/175
3/7/195(bw)
A wierd workout between finally getting loose and ridding myself of the demons. Last year my bench press was 265 and I could go on forever on bodyweight reps, but then, I could not do 3 pull-ups either. In addition I am convinced that the bench press trashed my shoulders.

Well that sucked. Very humbling.

30 yr old male; bw of 190

22,14
15,10
12,10
10,8
8,8

67,50....total of 117

Rowed 1000m in 3:43 after.

32f/5ft/110

with 65# PB and 1 band PU

total 77 (pr)

last time 73 same subs

bw: 183

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

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

Bw 166 age 38
BP 135#
BP 10 11 10 9 9
PU 11 12 8 10 12
total 101

29/M/178

BP (185)/Pull ups
21/20
18/18
15/14
13/11
12/10

as prescribed but since the last time my bodyweight has risen a painful 4kg to 64kg so bench were at 65kg and the reps suffered a little as a result.
Rd1. Bench 18 - Pull Ups 40
Rd2. Bench 10 - Pull Ups 26
Rd3. Bench 9 - Pull Ups 25
Rd4. Bench 7 - Pull Ups 20
Rd5. Bench 6 - Pull Ups 19

age 40
bwt 210# (last time bwt 215#)
bench press:225#
1-12
2-10
3-8
4-8
5-8
pullups:
1-25
2-25
3-20
4-20
5-20
bp total-46 (last time-55)
pu total-110 (last time-110)
I think my total went down because this time I did the workout like the video instead of doing all 5 sets of bench press then all 5 sets of pullups.

The music was meant to get you pumped...get a life or go back to listening to Barry Manalow during your workouts. Thanks CF SC!
Smegma out!

M/26/206.5

6/10
5/9
3/7
3/7
4/8

Front left shoulder hurting from Sumo's the other day. That doesn't explain the pullups though...

How about this for free speech. #50 is an idiot and that song and the lyrics are crap and if that is the way you talk you are a sick individual. There is a fine line between freedom of speech and a persons right not to have to listen to that junk!

Why is somebody named Too Short singing about his d**k anyway?

200# (Down from 210 in Feb.!)

7/7
8/6
6/4
7/5
6/4
(34/26)

Jeff @ work-BW163-BP 165
Got a fire call in the middle of second round PUs. Otherwise took 5 min. break between rounds.Alternating grip each round of PUs.
BP/PU
23/35
18/20???
20/30
16/30
12/20
Total-89/135-224

excited about this one for tomorrow. No comment on "soundtrack-gate"

220lb bench press/kipping pullups
R1: 7/13
R2: 7/10
R3: 5/9
R4: 4/8
R5: 4/7

beeoch, beeoch, lemme see ya shake that...

sorry, just got carried away... love that song...

26yom
5'10"
195#

Pre: CFWU and some jump rope

WOD:
Bench - 20 15 13 11 10
Pull-ups - 27 25 21 17 18

Post: L-sit work

Been sick all week, felt good to get back to the wod's. anyways after an 1.5 hours of basketball:
BP-195# 12,8,6,5,5
PU-12,10,10,6,6
did a navy prt this morning also.

Bench 165
R1 6
R2 6
R3 6
Pull Ups
20
20
20

sigh. a lousy 134! i don't know what the heck is going on. six times i've done lynne now, and this is my lowest score (down from 175 last may). i must be getting old.

no spotter so toned it down a little on weight:

bw 265lb

bench 245lb
6/4, 5/4, 4/4, 4/3, 4/3

Age 49
Bwt 110

BP/PU
75#3/5
75#4/5
75#4/5
85#1/5
85#1/5
My first attempt at kipping pull-ups. Got the motion and technique down, just don't have the strength yet. My husband was helping me up by my ankles.....now that is a recipe for weird looks!!!

Ohhh Lynne....

Justin, bw = 239
John, bw = 213

Justin @ 235#: 7/21, 5/18, 3/19, 3/15, 4/13
Total = 108

John @ 210#: 8/22, 7/19, 3/15, 3/24, 2/20
Total = 123

192lbs
195lbs bench 28 25 19 15 13
pull ups 26 24 17 16 13

24 Male
Bwt. 185#
As Rx'd

BP/PU
25/25
21/22
20/19
15/19
15/19

TOTAL: BP-96, PU-104

2k Row 6:54, CFWU x 3 15 reps
BP/PU
15/27
12/21
10/17
9/17
6/15

26yo male
185 lbs.
BP/PU
10/18
10/16
10/15
9/15
8/10

Day behind. Will do this tomorrow. Nice extra mental WOD reading posts today.

"Michael", details there, 18:10.

Great list Samuel D. Nix (#211)!
Recommendation: The new El-P CD is most excellent.

Oh yea! The contraption I rigged up in the garage for this workout works...3-2-1 GO!

CFWU x 3 15 reps

bw=195#
bench/kipping pullups
5/7
5/10
4/6
4/9
4/6

BW=77kg, BP=60kg=75% of BW

BP/PU = 7/5*,6/7,6/8,3/4,2/5

*Disastrous attempt at kipping. All others w/o kipping.

bwt: 170
WOD: 11/22, 10/20, 9/15, 9/16, 6/15 (45/88, 133)
about 5 minutes rest between rounds
fought thru a cold to get this one

M/26/177
CFWUx3
WOD as Rx'd: Bench 185#
BP/PU
13/25
12/26
10/21
10/18
9/21
54/111
total=165

N: BW 113, BP 85lb
BP = 13+10+10+8+7=48
PU = 30+26+22+20+20=118
J: BW:163, BP 165lb
BP = 21+14+9+8+9 = 61
PU = 33+27+24+24+24 = 127
Huge decrease in pullups-forearm/grip limiting factor. Possibly due to rowing Michael yesterday?

First off just want to give the up most respect to Brendan for day in and day out stepping up and putting out on film incredible work outs for all to see, helping everyone at home learn how to do it right. Youo see he actually does it for all to see and doesn't just post completely bogus scores and times, which the people who usually do that are the people who incessantly whine about rest day political articles and who today instead of enjoying someone getting an amazing 200+ score on a brutal workout decided to whine about the music(personally I rely on my ipod for music not Crossfit, Brendan can listen to what he wants and I will do the same, something about Constitutional Rights). There were people complaining on both sides of this issue but the ones like in comment #50 who referred to "African American" art and culture - and then had the ignorance to suggest that we should effectively look inside ourselves to see what is wrong with us if we don't understand or respect "African American" art or culture. How far off could someone possibly be, thats sounds like rhetoric from the extremely racist Jesse Jackson and others who follow suit blindly. In the same breathe you can hear longings for equality then spew out the decisively racial term "African American". That completely misses the entire point, am I Scottish American because a hundred years or so ago someone in my family lived there, no I am Amercian just like the myriads of black people (yes BLACK poeple, just like I am very WHITE) who were born in little towns all over America and big cities everywhere just like us terrible "white folk", we are all equally American, not African, if you want so bad to be African or any other nationality, you name it, and you can freely go and be a citizen there, because here it is only one country, America. Lastly in regards to this type of of Jaskson diatribe if we all truly are equal which seems to be the fight song among the Jackson camp of America, why then can "Too Short" and others say things about black women (all women in reality) and call each other n*&&$#s and other extremely common "ebonics" (what country's national language is that again?) and then turn around and raise holy hell when a white person says it or even goes as far as works out to it on a crossfit video - they must be racist right, no they are simply American doing what other Americans do freely with complete disregard to the particular color that person may be. In closing maybe its people like the person in comment #50 who need to look inside themselves, once again great WOD video Brendan, my score wasn't even close.

M/39/160
Bench: 170:22,11,10,5,10
Pull-ups: 23,12,15,10,15

should have waited a bit between sets

34/m/187lbs

Thought it was going to be a good day till I did the WOD.

5 BP @ 185lbs 12 PU
5 BP @ 185lbs 10 PU
3 BP @ 185lbs 7 PU
3 BP @ 185lbs 6 PU
1 BP @ 185lbs 7 PU

Felt I wasn't into it and so decided to hit the gym again late.

2 X CFWU

5 Rds
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Squats

13:10 min

50 Wall Ball for fun after.

M/28/225#

BP: 12,11,9,8,6
PU: 15,16,15,12,16

I wish I weren't so heavy because I think I would have done better on this workout.

39/195

BP 80% of BW, Can't kip

6/12
6/10
6/10
4/8
4/8

hurt my back on first set of BP's and couldn't recover. Still so disgusted by the numbers I feel like quitting. Starting to feel like I'm wasting my time...

I was really surprised at the music choice here.

Freedom of speech is fine, but do we have to listen to racial slurs, vulgarities, and the *degradation of women* playing in the background of what is suppose to be a workout video?

Fine if you are listening to it in the privacy of your own I-Pod, not if you're including on a very public presentation.

With my kids, and seemingly unprofessional decisions here of late, along with the "political" slant topics on a site that is suppose to be dedicated to fitness, I will have to re-evaluate my options about using this a source of information for fitness.

I wish this site would re-dedicate itself to fitness and not cheap shock-jock tactics for web hits; feeling sorrowful now that I recommended this site to my friends.

Jenny

Adc BW 70kg
BP 60kg
Neutral Grip Strict Chins
2min Rest Between Exercises
BP 13,12,12,11,12
CU 21,20,16,17,13

John BW 65kg
BP 60kg
Neutral Grip Strict Chins
BP 5,5,5,5,5
CU 16,18,15,13,15

5'9" 165lbs

BP: 15, 12, 10, 8, 6
PU: 30, 20, 15, 15, 20

Totals
BP: 51
PU: 100

M/26/194

CFWU x 2 (only 4 PU's/dips)

Started BP's at 195 but only got 2 (needed help on the 2nd) and decided to drop down to 185 and banged out 3 more.

BP - PU
2+3-10
4 - 9
4 - 8
3 - 7
3 - 7
--------
19 + 41 = 60

Disappointing performance today, I really thought I'd be able to knock out the same kinds of numbers with 195 instead of having to scale to 185.

And, just in case anybody cares and changes are made in the future, I'm with the "great video, horrible music" crowd. Somebody brought up a good point about it simply being unprofessional. It doesn't bother me on a personal level, but when affiliates have to pay CFHQ to use the name only to have CFHQ post something as possibly damaging to their business as that music on the video, that's really disappointing. Plus, for all the families that CrossFit together and the folks in their offices, there at least needs to be a "not safe for work/family" tag.

Just my $.02. In any case, if the Glassmans feel that this is how they need to express themselves, as long as we're getting free WOD's they can post whatever they want and I'll still be coming back every day.

16 yom
179 6'1"

as rx'd:
BP(18) PU
5 9
5 8
5 6
3 5
2 3

M, 27, 5'10, 170

Bench - 11-10-9-10-10
Pullup - 12-10-10-9-10

First wod that ive attempted.
Just been using similar workouts without the entencity.
Male 32 yrs 6' 195#
BP / PU
14 / 21
12 / 18
8 / 16
7 / 14
6 / 12

I lost all blood to my hands,no capillary refill and they were purple by set 4. Either my forearms were too pumped or the rest of my body just needed the o2.

Male/21/5'8" 160lb

Used 135lb

Bench/Pull
8/20
7/15
7/15
7/15
7/15
7/10

cfwux3(-pulls)

NOT rx'd since bw bp ~ 2RM
180#bw
145#bp/kippers
10/29
9/20
9/18
7/18
9/17

It is kind of funny to sit here and read everyones post when Brendan was showing how strong one person can be and how we should really be pushing ourselves. I know that the music had profanity in it, but are we here to listen to music or are we here to see what people can truly accomplish once he/she puts his/her mind to the task at hand. Great work bro, you inspire me!

Used 165# Bench and kipping pullups.
14/14
14/15
13/11
11/10
10/11

Total: 123 I SUCK at kipping pullups - still! Most I could ever get was 3 in a row then started swinging uncontrollably and had to put my feet down to 'reset.' Frustrating...

Age 29
BW 165

BW = 195

BP/PU
11/11
9/9
6/8
6/6
4/4

I thought the music was great. It got me amped and made me want to work out. Don't change it.

The work out was great. However, I made the mistake of benching yesterday so I was sore starting off, so my bench suffered.

Age 20
BW 195

8/18
6/15
5/12
4/12
4/10

I got room to improve!

185# BP / PU In basement no safety on BP
11/20
9/16
8/12
7/11
6/10

41/69
110 total

If you don't like the music, look elsewhere for the best in fitness advice and workout suggestions. You won't find a site half as good as Crossfit, and they won't be free. Until Crossfit starts charging people to view their site and have access to great videos and excellent physical fitness knowledge, no one has any room to complain about anything that is posted on this site. Thank you Crossfit.com, keep up the great work, and way to go Brenden (sorry if it's spelled wrong.)

Anyway: no bench so subbed push ups for bp
28 yom, 195 lbs
27,10
20,9
15,8
15,7
15,6

28/f/150#ish

CFWU x 2, subbed dog push-ups for upper body exercises

Brand X pack mod - 90# bench

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

It's been ages since I benched, but I was weaker than I thought I'd be. Based on how well my push-ups have been improving, I thought I'd be able to crank out more reps. At least my chins were limited by muscle failure and not by the bad sort of forearm pain. There was minor crankiness toward the end of the last sets, but that's a major improvement.

Finished with 2 x 20 straight arm pulldowns @ 40 pounds and resistance band rotator cuff work. I need to work on my shoulder stability.

32M/185lbs
BW BP = 27 (6,6,5,5,5)
PU = 108 (25,20,20,22,21)
Total = 135

will take longer rest between rounds next time and haven't benched in months so the load felt pretty heavy today. overall fun workout.

Watching the kiddos at home w/no bench, so made up my own WOD: 21 50lb KB snatches (right hand) 21 50 lb KB snatches (left) 21 ring dips, 15, 15 and 15, then 9, 9, and 9: 7:00 Should have gone with the 2 pood KB instead of the 1.5 pood.

M/6'4"/235/45yo

Bench Press scaled as noted...

Bench Press 8x205, 6x205, 8x185, 8x185, 6x185
Pullup 7, 8, 8, 8, 9 (PB all 5 sets!)

I'm new to the whole crossfit philosophy. I like it and I'm learning still. This guy is obviously an animal, but while the form on the bench was pretty good, the pull ups looked like a worm wiggling. Someone asked if you should sacrifice reps over form. Should I ?

d (28m/170)

ring pushups(feet elevated): 20,20,18,15,18 = 91
pullups: 25,20,16,15,17 = 93
total = 184

no rest b/w push/pull, 3 min rest after pullups

j (33f/120)

press: 135 x 5, 135 x 5, 125 x 10, 120 x 8, 120 x 7
pullups: 8,8,8,7,6

no rest b/w press/pull, 2 min rest after pullups

175/34

PUs-116 BP-37 total-153

#308 David, did you post any results today or just the complaints you have about Brendan's form because it's a free world and you are free to say what you want because it's free? That whole, "well it's a free world" defense holds no water anymore, it's like saying, "I no longer have anything important to say but I'm still more right than you."

Bad form on deadlift can be dangerous, especially if the athlete uses too much weight too fast. The mild back arching from the deadlift video highlighted that to cover that topic but Brendan's 'butt coming off the bench, bouncing bar off of the chest, feet wandering about' isn't going to hurt anyone if they use the same form. Like I said, it's not a powerlifting competition so it's not a big deal and it's not detrimental to anyone's health no matter what Mark Rippetoe says is best. You're just splitting hairs about a non-topic, if it was an issue as amazingly important as the music choice for the video every Tom Dick and Harry would be freakin' out about it, too. Post your results and be happy about your freedom to do this and that but also that this site, too, is ab-so-lute-ly free.

35/M/205
BP/PU
5/25
4/21
4/21
3/15
3/20

32/F/138
BP/JPU
45#
9/8
11/14
11/10
55#
5/10
5/9

also I did a new PR of 30 PUs

Subbed overhead press for bench cuz anterior delts still hurt during bench but not with overhead press for some reason. Only used 115 pounds on press. Press x 6,PU x 15, Press x 6, PU x 16, Press x 7, PU x 14, Press x 7, PU x 15, Press x 8 PU x 14.

Age 51/BW 240#
as Rx'd
3/12
3/12
4/12
4/11
4/10
As for the music, whatever motivates you - it's all about the workout. I knew a weight room that banned Jimi Hendrix, based on the lyrics "move over rover, and let Jimi take over." Now who's mind is in the gutter?

BW = 180
4/10
5/10
6/10
6/10
6/10

Bodyweight 140

Bench 135#, PU

10, 10
6, 8
5, 5
3, 5
3, 2.5 (only high enough to not crush myself)

40M/5'8"/180

as Rx'd total score = 92

32 y/o, 207 lbs.
am workout:
1 mile run
CFWU
1 mile run

pm workout
1000 m c2 row
WOD:
140# BP - 12,12,13, 8, 9
Gravitron Pull-ups with 60# help - 7, 7, 4, 5, 4
Total: 81

Bw- 205#

bp-17 pu-20
14 20
13 20
12 15
10 16
total- 66+91= 157

only one rep better in the bench than last time, but 24 more pullups. Still feeling considerably crummy.

Lynne as rx'd

bench 185/kipping pullups
8/13
7/12
7/11
7/10
6/8
35/54 Total (compares to previous of 31/25 with dead hang pullups in Dec 06)

M/6'2"/197lbs/29yo

170 lbs on bench pr.

bench: 9, 7, 7, 5, 6
pullups: 21, 20, 16, 13, 13

Back Squat:
3 x 225 x 5 warm up
255 X 3
275 X 3

5 rounds
400 M run
5 Deadlifts 255# (1.5 X bdywt)
3 Maniac muscle ups (1 muscle ups + 3 Dips)

25:00

Rain made the bar slippery tough to deadlift.

20 apr
bw 163
BP: 135

bp PU
1 15 19
2. 8 10
3 6 9
4. 6 10
5. 5 9

pathetic
no kipping on pu

Both of us subed ring pushups for bench press

46/F/125 56/M/195
16/4 16/18
14/5 19/14
15/4 21/14
16/5 21/11
14/4 22/12

97.5 168

I'm still a day behind. It was Michael today(800 meter run;50 sit-ups and 50 back extensions-3 rds for time)20:03/

36/m/175/5'4"

23/m/170
175# bp

bp/pu
13/29
8/15
7/19
8/18
7/12
total: 43+92= 135

3-5 min rest between sets

You people are acting the prim and propper role pretty good. Get over it! I don't listen to that music either, but it's as simple as turning the volume down. You sound racist by playing the avoidance route. Learn from the work out and put your earphones in and enjoy your Mozart while you watch. I bet you people complain if your significant other leaves the toothpaste cap off.

The song was fine you are all prude. Some of you guys are killing this workout... great stuff.

33yo Male - 160lbs
BP/PU
8 /13
7 /10
5 / 9
3 / 7
2 / 4
25/43 = 68

Rested about 1 min between exercises.

30/M/185#

Bench/Pullup
10/8
8/7
8/6
7/5
6/5
Total=70 All at 8000ft.

30/M/185#

Bench/Pullup
10/8
8/7
8/6
7/5
6/5
Total=70 All at 8000ft.

Age 23
Bodyweight 180

5/10
4/9
4/9
3/7
3/7

All dead hang pullups. Approximately 5 min between rounds.

32yo/170/6'1"

Bench/PU

12/21
10/15
12/16
10/15
11/18

bench - 55 pr by 5
Pullup 85 pr by 35 (learned to kip)

bp 200# 12,10,8,6,5
pu (kip)20,15,16,12,10

I don't like the music either but lighten up guys. Why are we all so sensitive? Turn down your volume is all!

Hmmm?? Yesterday, I quoted some of the lyrics to "show" how offensive they were.

Funny thing is... I can't find that post today.

Where did it go? If it was good enough to listen to why wasn't it good enough to read?

Everyone is screaming "you don't have to listen to it if you don't want to" or "just turn down the volume."

Well, this is a professional business, all be it free(for most of us). What if a PAYING affiliate/xfit trainer directed a client here for info and they came across this offensive song? If the PAYING affiliate/trainger lost business, what then?

Subbed push-ups instead of bench press; counted 1 point for every 2 push-ups.

107 pts.

Just got my elite rings.

Subbed ring pushups and pullups

10-7
9-6
9-6
8-5
10-5

Am I getting weaker or just tired from traveling across the Atlantic? I suck.
BWBP 175 - 11, 7, 8, 12, 9
PU 18, 14, 12, 9, 8 -- my kipping is getting better but my numbers have dropped off some

in Tampa at Xtreme

First time doing this one. BW 220#, scaled bench to 170, dead hang chins (palms facing):

10/8
10/5
7/4
6/4
6/2

Total 62.

37 yom, 185lb
185 for bench, pullups kipped
15-12-11-10-11
24-20-18-20-18

Pullups were grip and callous limited more than pulling ability. Disappointed with this. No spot on benc h so I always felt like I had to cut short about one or 2 reps less than what I really could have done each round.

bw=130

bp(w/135)8,8,8,6,4
pu (8,8,8,8,8)

subbed ring dips for bwbp
w/u: run 800m, 3 x 3 x (kb deadlift, swing, l/r swing, american swing, overhead squat r/l)
wod: 21/21; 16/17; 13/14; 12/12; 11/11

Charity-95# BP 20-18-15-14-12
PU 25-20-20(reverse)-21-20(reverse)
rested approx 3-5 min between rounds and about 30 sec. between exercises

bwt 170lbs

9/22
10/13
8/14
7/10
7/11

About 3 mins between rounds

I had to scale back, because I can't bench my BW yet worth any reps. I used 185 pounds.

M/40/207

BP/PU
13/13
13/15
10/14
8/12
6/13

40/164

BP/PU
12/24
9/20
6/12
5/12
5/12

Total:107

BW 155
BP 155 - 1/1/1/1/1
Strict Pull-ups 13/10/9/9/8

20 yom 198lbs
Bench @ 200#:12-10-7-7-6=42
Pullups: 12-10-8-7-6=43
=85

ring dips+pull-ups (half volume week)
13+28
11+21
9+16

22 yom 184lbs

Had to scale BP down to 165 (can't do more than one rep of BW yet, maybe next time)

BP - 9/7/6/4/3 = 29
PU - 10/12/10/9/10 = 51
Total = 80

#406 you are a big part of the problem not even remotely part of the solution.
#411 get over yourself please!

REALLY not feeling tough

bp / pu
12 10
10 8
9 6
6 6
5 4

I don't know what happened but that was a bad day

Trooper, #423. If you have any good arguments in favor of Brandon's deteriorating form on the bench or in favor of WOD demos that show strong athletes lifting badly, I'd be happy to read them. If you're just being a typical Crossfit-board troll, mission accomplished.

26M 6' 185#

BP 11, 10, 9, 7, 5
PU 13, 12, 10, 8, 7

Total: 93

Neil(49)165 & Ellie(52)110

5 mins X/trainer

Warm up sets of bench press and pullups

Neil

BP 176# 24/21/20/15/16: 96
Pullups 18/18/18/15/16: 85 Total 181
5 mins recovery between each superset

Ellie

BP 88# 8/8/6/7/7: 36
Pullups 15/15/15/15/15: 75 Total 111
5 mins recovery between supersets

Special note to the Crossfit community:

Ellie has been misbehaving and missing meals, ie lunch. This is causing a loss of muscle weght, loss of power and a reduction of perfomance in the WOD's.
Will somebody out there back me up and confirm that you can't afford to miss meals when trying to workout at the intensities that Crossfit demands, especially if your build on a good day resembles that of a top class fell runner (ie 1 lb above organ failure).
Please! Pretty please with sugar on it! Will someone back me up on this.

Tnank you in anticipation of some help.

Neil Foley

Brenden - Great Work! Hope you don't think the music discussio detracts from your performance. You seem focused enough that I doubt it does.

#35 and #50 - I saw this today and it gave me a better understanding of the cultural acceptance you endorse. (NOTE: Any other Californian's please take this with the bit of sarcasm with which it is intended, but some things are just plain wrong).

California Transgender Student Allowed to Run For Prom King

Friday , April 20, 2007

When school officials announce the name of the Fresno High School prom king on Saturday, Cinthia Covarrubias will be wearing a tuxedo just like the six boys vying for the honor.
Administrators agreed to reverse a district protocol this week that limited males to compete for the title after Covarrubias was nominated by her classmates.

"I would never have run for anything if I had to wear a dress," said Covarrubias, who considers herself transgender, an umbrella term that covers all people whose outward appearance and internal identity don't match their gender at birth.

Gay youth advocates called it a landmark victory for campus gender expression and said they believe it's the first time in the U.S. that an openly transgender student has run for prom royalty.

"We are growing as a society to accept much more diversity in gender expression, and that's a positive thing," said Carolyn Laub, director of the Gay-Straight Alliance Network.

Covarrubias, who wears black-and-white Vans, baggy shorts and close-cropped brown hair, sometimes identifies herself as Tony. Her date, a close female friend, plans to wear a black dress and red corsage to the prom at an outdoor reception hall surrounded by man-made waterfalls.

On Wednesday, officials at the school of 2,700 students shifted course, saying the district's lawyers had recommended adding Covarrubias' name to the ballot to comply with a 2000 state law protecting students' ability to express their gender identity on campus.

"We always want to do the right thing by our students," Vice Principal Sheila Uriarte said. "This is why we came to this decision."

Leanne Reyes, 16, said Covarrubias had her vote.

"It's not like the stereotype where the king has to be a jock and he's there with the cheerleaders anymore," said Reyes, a senior. "We live in a generation now where dudes are chicks and chicks are dudes."

Still, some students criticized the decision to put Covarrubias on the ballot.

"I like lesbians, but they shouldn't be allowed to run for king," said senior Erich Logan, 18, as he stood outside the stately high school building.

A native of Jalisco, Mexico, Covarrubias said she has bucked rigid expectations of how a girl in her culture should behave. Explaining the meaning of terms like "queer" and "transgender" to her parents and eight siblings has at times been painful, she said.

"My freshman year I just started feeling different," she said. "When I decided to change to be like this, all of a sudden I said, 'Wow, I feel OK. I feel like finally I'm being me."'

She has no current plans, however, to permanently alter her gender through hormones or surgery.

Tiffani Sanchez, a science teacher who advises the school's Gay-Straight Alliance, said the decision would foster understanding of the broad spectrum of gender identities.

"Cinthia is still really learning who she is," she said. "We want her to know that there's a safe space for her here and we support her."

Covarrubias is giddily looking forward to the prom, but acknowledged being a little nervous.

"I'm happy I actually made a difference about changing the law and the policy so you can run for your choice," Covarrubias said.

#64 - Andy, If this guy tries out for your rugby team, be careful where you position him iun the scrum. You asked how I define right and wrong. Our society is based on Judeo Christian principles. Traditionally, the Bible and principles derived from it were used as the basis of our laws (agreements between members of a society that do "infringe" on the rights of each individual, but are submitted to because the individuals agree that the protection offered outweighs the freedom given up), customs, etc. The misguided idea that morals are relative leads to the situation you alluded to - living in a world of $***. You noted that "Inevitably, with the passage of time, that which once shocked loses its power." When you reflect on that statement, it is really quite sad. To borrow from another author, the difference between Columbine and the VT massacre is "That doesn't happen!" and "Oh, that happens." (Link for more: http://online.wsj.com/article/SB117710476605177296.html?mod=opinion&ojcontent=otep) In the NICU, I am sure you see many who get numb to problems that would bring tears to outsiders. There is a fine line between separating our emotions from our professional performance and eliminating our emotions, i.e. not truly caring. As Sir William Osler noted, "the secret to caring for the patient is caring for the patient. In sum, I think it is sad when things that should bother us or make us sad or make us happy, etc., don't arouse in us that emotion.

21yom 168lb

I did less than bw because my chest is weak.
4x155
13pu
3x155
10pu
1x155
6pu
6x135
6pu
8x135
5pu

62 total

Good WOD!!!!
Have come a long way in 5 months.
BW 175lbs
Rx'd
15/16
12/15
10/12
9/10
6/10
Always want more but I will take it.
Grip failure was more of an issue with PUs than anything else.

cfwu x 3

bw 198(195)

Round 1: 3 bench, 12 pull
dropped bench to 175 for the rest of them
Round 2: 6,10
Round 3: 5,8
Round 4: 5,8
Round 5: 5,7
Rested 4-5 minutes in between rounds

Finished with a set of 10 deck squats with a 20 lb medicine ball
and 2 x 30 sec neck bridges front and back

As rx'd -
18/20(s)
10/20(k)
8/12(k)
6/10(u)
6/15(k)

Rough night, not up to speed today.

42yom/160

bp 135

15/18
15/14
10/11
11/13
9/12

60/68 = 128 total

I represent an affiliate of CrossFit and frequently refer people to crossfit.com. And I dont think anyone can disagree with how CrossFit has evolved into a linked community. Crossfit.com is a gathering of all CrossFit people and a representative to the affiliates. The use of that song reflects on all other CrossFit affiliates by way of association and I think more discretion needs to be exercised. I'm truly disappointed.

33 yo M / 33 / 185#

3 min rest

185# BP / PU
15 / 14
12 / 12
11 / 12
10 / 10
10 / 10

Total 116

First time with Lynne, pull ups need serious work

As far as the rest of the comments...
less talk more work

Bench press with slight incline on (ugh!) Smith Machine. Gym was empty, no spotters. Went for sets of 10 with most weight I could handle. Bench has always been a major weakness.
155x10, 165x10, 170x10, 175x8+2, 175x8+2
pullups: 8,8,9,9,10
Thanks, Crossfit.

47yom/149

145#bp
6/31
5/31
4/25
4/27
3/27

Total 164

47/M/5'8.5"/154/665
Day behind.

Ancient shoulder issues=>BP 135
BP PU
14 17
11 14
8 13
7 11
8 12
Total: 115

I liked the video; I didn't like the music; I also don't like country music.

I'll be back tomorrow.

And the next day.

And the next.

#427 Neilfit

Decreasing performances in WOD's are definitely symptomatic, typically of under-recovery but could also be due to other factors, such as injury, caloric restriction, etc. Check out Nicole's CFJ article titled "Get off the Crack" about her transition to the Zone diet. You'll have to buy the whole article, not just read the synopsis. In her transition to the Zone, her performance also decreased due to the caloric restriction imposed by the Zone, without extra calories demanded by her physical activity level. After she upped her caloric intake and dialed it in, she was able to achieve new levels of performance. Moral of the story, if you aren't taking in adequate calories to support the activity level prescribed by CrossFit, you will begin to decline in muscle mass, and consequently, strength and endurance. Eat up Ellie, but eat healthy foods!

pushups / pull ups 5 minute break in between

80/14
75/12
75/12
50/9
50/8

159

11/24
12/25
11/20
10/21
8/17

22yoM 195#
CFWUx3 sub PU
WOD as rx'd
195# Bench Press
15/20
11/21
10/20
9/20
8/20
Total: 144

bw: 195lbs. - 3 min. rest

6/25 - 185lbs.
6/23 - 185lbs.
4/20 - 185lbs.
3/18 - 185lbs.
6/16 - 155lbs.

total = 25/102

previous total = 16/86
previous total = 16/75
previous total = 16/78
previous total = 18/103

440# ScottH

Thanks Scott, I'll order the copy of the CFJ.

Regards

Neil

38yo, bw 205. As rx'd
Bp 14 11 9 7 6 = 47 (died hard on last 2 rounds)
Pu 26 19 17 14 15 = 91
Total = 138, last total 106
Feeling much stronger this time, also motivated by the video and rested 5 min. between rounds instead of the previous 2. What a difference. 200 here I come...

M/48/160lbs

No rest between sets

BP = 155 3 reps Pullups 10
BP = 155 3 reps Pullups 9
BP = 155 2 reps Pullups 7
BP = 155 3 reps Pullups 8
BP = 155 3 reps Pullups 9

87# BP - 15, 16, 14, 14, 11
Pull-ups - 14, 15, 19, 20, 16 (first 4 are all PR's)
Rested about 10 minutes between rounds and 1 minute between exercises. Definitely would not have pushed myself this hard on my own but my husband was home today, spotting and encouraging me. :) Thanks Mike!

42/m/168

sub Military Press (3/4 BW, 130 Lbs)
PU

8 16
6 15
6 12
4 11
6 12

M/32/168

14/14
10/11
6/7
6/6
5/7

Way down from last time. Working hard at coming back to form after almost 8 weeks off due to surgery.

M 33/170

crossfit is humbling, but that is good.
first time doing this, scaled bench to 135.

22/11
15/8
15/8
15/7
15/6

i will get stonger, i will get more fit.

m/39/197
bp at 195
Total: 113 (97, 79 last two times)
Bench press: 46 (36, 30 last two times) sets 12, 10, 8,8,8
pullups: 67 (61, 49) 15, 13, 13,13,13

happy with progression. steady. for a while saw a DECREASE in bench press when I first started cf. In May it'll be one year since I started. Longest I've ever stuck with one workout. Probably because i've seen this type of experientially verifiable progress.

thanks CF.

Ok so I know the Smith machine is like the devil but I didnt have a spot and wanted to do bodyweight so I used it for my bench presses.
As Rxd (kipping pullups)
13/15
10/15
10/15
9/13
8/10
118 total (ist time with Lynne)

My wife
subbed pushups and is working on her pullups
20/3
18/3
15/3

25/bw 195

havent been working out much. 4 or 5 times in lask three weeks. lost about 10 pounds.

14,21/6,9/7,8/6,8/5,5

30/m/155

18/17
15/14
12/11
11/8
9/7

Total 122

Nice! I wish I could do pull ups like in the demo!

David #425, I think if you just post complaints and no times or results you may be the troll.

If someone saw that video and then tried to emulate it when using a weight that was way too heavy for their ability level then they would either be clueless or not ready for crossfit. If he was doing a true 1RM you may have seen more 'strict' form but Brendan was only using 175, which was obviously a light weight for him, so 'bouncing' it off his chest is just an effective way to get more reps which was the soul purpose of this WOD.

#457 and 456 - My understanding from what I read in CF journal and heard on Greg's videos is that the key during this workout is POWER generation, how much work can be done per unit time. Whether B uses "perfect" form or not, if he moves the weight the same distance, the work is the same. Of course, depending on form some work may be done with one group of muscles or another, but the work is the same. If I am training for a bench press contest, my form is important, but when I am training for activities of life, I don't care how I get the weight from A to B, I just need to get it from point A to point B. In most/many of life's activities, we are also concerned with how fast we can get the work done, i.e. power. That is what B is doing in this workout and he is doing it over and over in a relatively short amount of time so that power endurance (his ability to repeatedly generate hi power) is trained. You need to look at your training objective beofre you conclude that something is wrong with his form.

This guy is an amazing athlete. Take a real close look sometime at the actual muscle mass he has and his very low level of fat. Watch several of his videos, I am impressed at how relaxed he can appear while doing some very intense work. He makes the stuff look easy because he's not one of these guys that grunts and has a strained look on his face, but he's still working his butt off. It's the difference between "looking" like you're doing a lot of work and actually doing a lot of work.

As always, it was a pleasure doing me. Even more so since I haven't been able to bench me for the last several go-rounds due to rotator cuff. All bench reps legit, unlike B's. No daylight under my ass. For those of you who think form doesn't count, you're wrong. Butt off the bench changes the exercise. If the WOD called for decline bench press, great. But it doesn't. Butt stays on the bench, or it isn't a bench press. Simple.

As rx'd..
bench (115)...pull
13...20
11...20
11...20
11...20
11...19

M31/210

B-PU
7-11
7-9
9-7
4-6
4-3

Ring pull ups

Spotter for 3rd round of bench. He never touched the bar....funny what a psychological difference a spotter can make.

BW = 205

BP/PU
6/7
5/10
6/7
5/7
4/7

Great workout. Haven't benched in a long time and was pleasantly suprised.

-Exercise specific warmup/joint mobility
-WOD "Lynne" - scaled BP to 145#
BP/PUs
14/18, 12/21, 12/17, 10/14, 10/14

Total: 142 - 5 min rest in b/t rounds, kipping pullups

37/M/195--Syracuse NY
BP: 18/12/10/10/6=56
PU: 23/19/17/17/15=91 (Pr both in max-23 and total)
knees-elbows 3x10
Windshield wipers: 9 (total reps)

David:

"Given that Brendan was in a fatigued state when his form dropped off, this clearly was a high weight for him at that moment, and it doesn't take a heavy weight dropped on one's chest/neck/face to cause trouble."

Uhh, it's still the same weight as he used on rep #1 so it's not heavy for him, he's just getting tired. People who have the first clue about their abilities don't drop things on their faces PLUS he had a spotter. I reached full failure on three out of the five sets I did and managed not to crush myself so, once again, if people are new to this they need to start out slow. If they put a 95-year-old grandma in the video they may have made some references to bench press form but considering Crossfit tends to be more for people who have had a fair bit of experience around a gym I doubt they thought was an issue. In short, if the powers that be thought there was something wrong with B's form, they would have mentioned it. But they didn't mention it at all and pretty much no one else did out of all the people that post here on a regular basis.

You're completely correct in saying there's nothing wrong with coming on to a community's comment blog page and stating an opinion without having to be a true part of that community, but it sure as sugar would add a bit of weight to your case if you were.

Done yesterday...

CFWU x3 (1/2 PU's)

BP/PU's

17/30
14/22
12/20
9/15
8/20

Total= 167

Apparently my responses to David are being monitored. Great little saturday for yourself. No time for Bed, Bath and Beyond?

BW 58kg

BP 35kg: 15, 8, 5, 4, 5
JPUs: 7, 5, 4, 5, 4

BP was 1 rep worse than last time, JPUs pretty much worse probably because i've been using a lower chair and have to use more strength to do JPUs now

39 YOM, 165#
Did 135# bp
3/11
3/8
3/7
3/8
3/5

Am I the only one using this incredible resource for free?

David, I have a pen in my hand. The colour of that pen is blue. Feel free to disagree.

Hi David - I agree with your points re distance, but I went back and looked at the video again and I think he got more "assist" from the bounce than anything else. I don't think his arch significantly changed the distance the bar traveled as much as it changed the angle of application. In terms of overall work, if his "cheating" allows his to get several reps that he otherwise would not have done, his total work may still be greater. In terms of real world applications, I think we can often adjust our position relative to the object being pushed. However, I understand your point and see an advantage in training in multiple formats. I know some trainers who specifically have athletes use a "plyometric bounce" (I think you can visualize this) when changing from eccentric to concentric phase as it is unusual in athletic activities to not use this pattern. That is not to say that all work should be done in such a manner. That's why the second rep of a DL set is usually easier than the first. My take on Brenden's workout was that he was trying to crank out as many reps as he could with as much weight as he could in as little time as possible. I agree that if his butt came really far off the bench it would change the distance (and the change in angle would hit different fibers), but the same concerns regarding bounce and butt off bench can be made in regards to kipping on the pullups. There is a place for both. My understanding was that Greg emhphasized kipping because of the power issue (I may be wrong) and that is what led to my comments about loose form on the bench being acceptable (ie it is the equivalent of a kipping bench press).

bw 172

lynne 175lb bp / pu
10/6/5/5/3

good to be back post injury!

Still working on kipping PU.

BW 183. 185 BP Load

BP/PU
20/15
13/15
8/12
7/12
5/11

Totals: 53/65 = 118

Surprised at how quickly I ran out of gas on the BP.

39 yo 205
BP PU
10 19
7 12
7 10
5 12
6 8
35 61
+1 -8 from last event.....had r&r leave!

35 yom
5'8"
207#

205# bench
30
20
14
14
12
Total: 90
Pullups
20 everytime. Did unassisted as many as I could and then used a chair to land on. First number is unassisted, second number is assisted.
18-2
14-6
12-8
10-10
8-12

m 25 6'5" 215 lbs

I did this right after playing soccer for an hour and a half, so I was a bit dehydrated/out of it.

BP@225 lbs: 8/8/7/10/10 (I think I started rehydrating at the end)

PU (straight, no kip): 7/6/5/4/5

I then went and made up the non-running parts of the Michael workout that I'd missed the day before, came home, and passed out.

Erin's Total: 110
Didn't have any way to keep track of each round and I have a tough time remembering things while I'm in the gym so just kept a total count

BP@190 pounds - 17/15/13/10/9
PU - 6/6/5/4/4

28m 215 lbs.

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

had a bit of shoulder pain so I left a rep or two in the tank on each set.

M/29yo/6'4"/211#

As Rx:
BP / PU
12 / 21
9 / 16
8 / 18
7 / 17
6 / 16
--------
42 / 88

Can you say Humble Pie?? Please bring "Lynne" back soon, I need some redemption!!

M/22yo/5'11"/186#

Bench w/ 185#
pullups w/o kipping
total-125

M/34 yo/ 175lbs

Bench (180lbs): 14, 10, 8, 6, 6 = 44
Pull: 25, 16, 15, 13, 12 = 81
Tot: 125

Right arm was completely dead from pitching yesterday, so I skipped this WOD. Did CFWU x 3 just to stay acclimated.

205lbs
12/15
11/12
11/13
9/12
6/12

35/M/205

Bench: 18,15,11,13,13
Pull up: 12,11,10,8,10

All fairly strict form - no bouncing, no kipping

BP/PU

10/14
8/12
7/8
5/10
3/8

Rehabbing wrist. Second week back.

Done interspersed with OHS...after CFWUx3 (-pull/dip); BW 128

95#BP, pullups
11/17
10/15
9/15
9/15
10/15
49/77 total: 126; compare to 121 last time with 85# (today's had 7 more pullups, 2 fewer BP)

27/66 w/ 175 lb bp vs
35/72 w/ 175lb bp 12/18/06
29/66 11/10/06
23/53 9/20/06
42/41 on 5/24/06 135lb bp
25/53 on 3/13/06
22/51 on 1/26/06
25/50 on 7/12/05
26/48 on 6/8/05
28/45 on 5/28/05
27/40 on 4/8/05

15 min ellip wu 17/17. ran 2 miles @ 6.5 mph. hr avg 130, hr max 163. reps bp 8,6,5,4,4 & pu 16,14,12,12,12.

Comment #215 - Posted by: kevin o at December 18, 2006 06:16 PM

Bodyweight = 145lbs

Bench Press / Deadhang pull-ups
11 / 21
8 / 11
7 / 10
5 / 6
4 / 7

CFWU X2

Max sets push ups (I don't bench press)and pullups

58/22
42/16
35/12
27/12
33/16

BW#149

45/145
CFWU with only 1 set of 15 pushups and 5 pullups
145lb BP / Strict Pullups
12 / 15
9 / 12
6 / 9
6 / 9
7 / 9
Total = 94
in 25 minutes

m 34 bw 161

Burgener warm up

Set: 1 2 3 4 5
Bench: 12 11 9 8 7
Pullups: 18 16 13 11 11

Done at 86th st. on free bench. Tied personal best for pullups. Bench 160 lbs. Pleased with effort. Improved from last time.

Embarrassing choice of music for the WOD video.

Bench-10/8/8/6/5
Pull-ups/14/22/18/16/14-
Total 123. 26 better then last time

37yr old m 5-9 185 lbs
15/30
11/23
7/20
6/17
5/15
total
44/105=149

50 yom; 230#

bench, 205#: 5, 6, 6, 6, 5
pull-ups: 8, 7, 9, 8, 7

9999999999999999999999999999999999999999999999999

TSCHANZY 45YOM 171LBS 5'9"

BWB PU'S
1. 13 25
2. 9 16
3. 6 11
4. 6 9
5. 4 10

ALL STRICT FORM NO KIPPING ON PU'S

9999999999999999999999999999999999999999999999999

9999999999999999999999999999999999999999999999999

TSCHANZY 45YOM 171LBS 5'9"

FIRST TIME FOR THIS WO SEE ABOVE

TOTAL BWB 67 REPS TOTAL PU'S 81

9999999999999999999999999999999999999999999999999

142lbs/30yoa

"Lynn"
5 rounds of max reps of BW bench press and pull-ups

As Rx'd
1. 23/22
2. 17/16
3. 11/12
4. 11/13
5. 8/16

TOTAL: 149

I rested about 5 min between sets, sometimes up to 6 min. My previous best was 121. I did kipping pull-ups this time, whereas I didn't before. I am very happy about my first set of BW BP, as I'm about 5 lbs lighter (and sick) than last time, but still benching the same weight.

Done on 4/23

WU- Tabata sit ups- lowest was 12
Farmer walk 35 lbs each hand 100 meters x 4

I can't do body weight bench so did the highest weight I thought I could go and got it right. No spotter. 110 lb Lat pull downs were my sub for pull ups.

5 rounds, 5 minutes rest between-
6/8 8/8 5/8 6/7 7/7

Not as good as I thought I would do but I don't work bench as much as I used to. Maybe I should add it in more.

Kate

WOD
BP and PU's (dead hang)
16/16
11/15
10/12
8/11
7/10

15/15
12/12
10/10
7/10
7/5 (Both hands tore open, had to quit pullups though they actually started to get stronger as I went along. And I see a bunch more pullups on the horizon. Any recommendations for fixing torn calluses? Crazy glue, maybe? Nu-skin?)

165# Bench

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

26yom/68kg

"Lynne" - 'ish'

5 rounds;
1.5 bw shoulder press, 35kg (max reps)
pull ups (max reps)

Round 1 - 12 press / 30 pull ups
Round 2 - 12 press / 25 pull ups
Round 3 - 10 press / 25 pull ups
Round 4 - 11 press / 25 pull ups
Round 5 - 12 press / 25 pull ups

oops meant 0.5 bw shoulder press.

Running a few days behind...

160#/33yom

165# BP/Pull Ups

17/20
13/20
11/18
9/15
8/21

Total: 152

6'2" 225lbs

bench/pullups (no kipping)

10/11
8/9
8/8
6/8
5/8

Meh, must continue to improve. Although my pull up numbers are unimpressive, I've gained a lot of power from a hanging position. For about my first 5 reps, I feel like I can fling myself over the bar. Feels good!

"Lynne"
BW 175
BP-PU
10-20
8-15
7-12
5-10
3-10

33+67=100

100# bench press
9-12
7-10
6-7
6-7
9-10

175# BP 2,3,3
PU: 12,12,10

I have a shoulder injury that wont allow me to do flat bench so I subbed with incline bench.

38YOM 5-8 175#s
175#
incline/pullups

15/18
11/15
10/15
9/14
10/15

WOD as Rx'd
10/12
10/12
8/10
6/8
7/8

41/50 91 total

7 1/2 minutes

bench 155lbs 10,6,6,5,4
pushups 13,7,6,6,6

18/16
15/14
14/14
11/12
10/12

Total: 68+68= 136

35y/o M/ 152#

BP: 155lb

BP/PU
15/16
7/8
7/8
7/7
5/5

Age: 29 (m)
BW: 180

14/12
11/10
11/10
9/8
9/9

Total: 54/49 = 103

175lb benchpress, no spotters, probably could have gotten an extra one or two. Pull-ups were all dead hang, no kipping.

36/M/195

CFWUx3 - subbed push ups & lat pulldowns

BP(195)/PU
8/15
7/17
6/14
5/13
4/10
Total: 99

Pleased in the BP. Last time I tried BW bench presses was during Linda (2/14). I had just started CF and used 165. Big improvement this time!

Pullups - disappointed. I have to do them on the cable cross machine and it's much harder trying to maintain grip on a 2-2.5 inch square tube. I could do more, but my grip is constantly slipping. I know - no more whining. I guess I'll just have to adapt & overcome.

CFWUx2 (no PUs, sub BP for dips 45 rd 1, 95 rd 2)
155 bench
12+1-22
8-18
6-15
5-15
5+1-15
(+1 was an assisted rep)

2nd week on Crossfit

21Yr/m/163 lbs
Tried first BP at 155 but it was to much, I switched to 145 for the rest of the rounds.

BP-PU
8 -15
10-11
6 -10
6 -8
4 -7

Rock on my hardcore friends.

3rd or 4th WOD for me, first two BP sets were at 100, rest were at 115

24Yr/m/120 lbs
BP-PullU
16-5
16-5
10-5
13-3
8-3

I've been doing some simplefit and rest days for a while between WODs, and I still can't seem to do more than 5 pull-ups in a set, and I'm not sure how I can improve that.

Been a while since if CFd! opened with a max pull up set (29 strict, almost there!) , then Linda'd.

21yoM 173#
BP at 175, strict pullups
14, 22
13, 18
12, 15
10, 16
10, 13
Totals:
59 + 84 = 143

And did i say Linda? I meant Lynne. I get my ladies confused sometimes, they all make me hurt.

BW: 170

BP (155lbs)/PU (Kipped)

Rd 1: 14/23
Rd 2: 8/15
Rd 3: 7/13
Rd 4: 5/12
Rd 5: 5/12

Total: 39/75

Late post.....

Playing catch up!

Cannot kip yet so I used light band...
225# BP Band PU
1. 14 1. 25
2. 13 2. 20
3. 10 3. 17
4. 10 4. 19
5. 8 5. 17
totals: 55 + 98 = 153
5 min rest between sets.

Gatta go finish up the others!

Greetings,
Mark

BW-185

15/20
12/15
10/12
9/10
8/10
=54/67

Lose the junk music in that vid--that was poor...

36/6'4"/225

1xCFWU

BP - all sets 6 reps
PU - all sets 12 reps broken after the second round

BP 31 21 16 13 13
PU 31 21 17 15 20
Lynne as RXed subed bench press for declines due to shoulder injury. I didn't like Cindy and I don't like Lynn, but still love the work out! Awesome results! D. Barrow

Hello everyone!

Shoulder and elbow still sore from competition haven't given it enough rest since the guy popped it at the Urban Gorillas National Open 2007. Couldn't finish BP.

BP - 80 kg: 6, 3. 3

Pull Ups: 13, 8, 6, 5, 6

London Crossfitter!

"Lynne"

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

Body weight: 69 kg.

Bench Press (see below):
10 x 40 kg.
2 x 45 kg.
5 x 40 kg.
5 x 40 kg.
2 x 40 kg.

Pull Ups:
4
6
4
3
4

I looked at my stuff from nine months ago, and I seriously can do a lot more pull ups and bench presses than before. Wow!

BP 165 (of 190): 5,6,3,2,3
Pullups: 7,5,3,2,3

34yom, 205#, 6'6"

used 175# for the bench

6/21, 6/15, 5/13, 4/12, 4/12

Bench= 25, Pullups= 73 Total= 98

44yo / 215lbs, I prefer classical music.

As rx'd:

12/20
10/18
8/14
7/10
6/10

Total: 115

Btw, buried in all the chatter about music and form: #122, Spear - incredible effort! 237 total. Nice.

Age 35
BW 180 (benched at 185)

CFWU * 2

Bench 5,5,4,3,4=21 (18 last time)
Pullup 9,10,9,8,8=44 (40 last time)

Did 400M runs between each round, just for the halibut...

BW 183 BP/PU
(185) 3/30
(155) 7/15
(155) 6/15
(155) 6/15
(155) 5/15
Total of 117

Benched 175: 4/4/4/3/2
Pull-ups: 4/4/3/3/2

used smith machine at dojo(only choice)for both
made mistake with weight only 170
pull-ups strict
bench: 15,14,11,9,8
pull-ups(strict)10,8,7,7,6

bw 230 - 225 bp

8-21
6-15
6-12
5-12
4-15

4-5 minute rest in btwn

************************ 04/26

Bench @225:
6,6,6 5,4

Pull ups:
22,18,20,17,21

M 30 76 kg

Subbed Ring Dips for the benchpress. All pull ups were strict with a pause at top and bottom no kipping this time.

5 5 5 5 5
5 5 5 5 5

(done 4/26/07 after a week off)
BWT 200
BP 185#: 12,10,9,8,9 = 48
PU (kip): 12,11,8,(long break talking)10,9 = 50
5 mins. between rounds. Not my best Lynne, but decent. My inconsistency is holding me back.

Subbed bench press for ring dips:

PU/RD
1) 14/9
2) 10/6
3) 10/6
4) 8/6
5) 7/6
Total 59/33

bench (110)- 6,6,6,7,6
pull-ups - 5,5,4,5,4
Total 31/23

22 y/o 184 lbs

bench BW: 12, 15, 15, 17, 15
pullups: 8, 10, 10, 10, 10

35YO
170#

BP@175# 18 13 10 8 7
PU 27 20 17 15 16
TOTAL 151

NO REST BTWN BP AND PU, 5 MIN BWTN ROUNDS

35YO
170#

BP@175# 18 13 10 8 7
PU 27 20 17 15 16
TOTAL 151

NO REST BTWN BP AND PU, 5 MIN BWTN ROUNDS

35YO
170#

BP@175# 18 13 10 8 7
PU 27 20 17 15 16
TOTAL 151

NO REST BTWN BP AND PU, 5 MIN BWTN ROUNDS

Weight: 188lbs

Bench(190lbs): 11/10/9/8/7
Pull Ups: 17/16/15/14/13

215lbs
13/15,5/9,7/9,5/8,7/5

BW 175
Benched 115 - I'm so weak.

Bench: 15/11/10/9/8
Pull-ups: 9/6/7/4/4

Total: 73

Note to self....go up to at least 135 on the bench press next time

Sub'ed 75# dumbells
Bench 14/11/10/8/7
PU's 10/9/9/9/7 on Gravitron with minimum assist.

bodyweight 195, did 205lb bench-press

BP / PU x 5 sets
18/21
13/19
11/17
9/15
8/14

Total reps = 145

44, 5'11", 203lbs
bp @ 185lbs
7/7, 7/7, 5/5, 4/5, 3/5 = 26/29
+1 on bp; -4 on pu
-a bit disappointed because i thought i would see more improvement
-pullups were on a shaky cable-crossover station with a wide grip and slippery plastic handles
-did this 1 1/2 hours after the wod with 3 rounds of 500m row/21 hps, so i probably shouldn't have expected much improvement

ethan
sq 3 sets x 5 reps @ 85lbs
bp 3 sets x 5 reps @ 65lbs
hpc 3 sets x 5 reps @ 55lbs

elliott
sq 3 sets x 5 reps @ 85lbs
bp 3 sets x 5 reps @ 70lbs
hpc 3 sets x 5 reps @ 55lbs

dylan
sq 3 sets x 5 reps @ 65lbs (-5 lbs from last time)
bp 3 sets x 5 reps @ 55lbs
hpc 3 sets x 5 reps @ 45lbs

bench-210
bp-pu
13-18
10-14
8-13
10-10
10-12
------
41-67
------
108

Bench 205
bp-pu
10-13
10-10
7-8
7-11
6-8
-----
47-50
-----
97

Billy bench 185
14-12
11-10
8-9
7-6
5-6
----
45-43
------
88

225 bench
bp-pu
10-6
8-6
7-5
6-5
5-5

BW = 199
BP/PU
155lbs/BW
11/5, 7/3, 5/4, 5/2, and 4/3 = 49
(keep weight / kipping poor)

if using DB is the weight the same as a bar?
or is there a percentage of what it should be
I cant use the barbell due to the angle it puts my shoulder at.
if I weigh 160 what weight of DB should I be using if doing the workout as RX

looks like a fun WOD

m 5'6" 145#

145 bench

bp pu
12 15
10 12
9 10
7 9
6 8

31 5
18 3
12 2
12 2
15 2

88 14

102

2/14