Kick some butt Chuck.

Oooh, I can't wait to do Lynne tomorrow!

I wouldn't want to get in the cage with most of those guys, but especially Chuck. You have to fear a guy who LIKES to destroy his opponent.

I have been doing CF for about two (2) months now and have been WAITING for this one to come up. I can't wait to rip through this!

I have been doing CF for about two (2) months now and have been WAITING for this one to come up. I can't wait to rip through this!

Man, I was actually hoping for a Fran or an Elizabeth... What does that say about me?

Good luck Chuck

Well... We don't have a bench.. So, I think we'll do five of the ten types of ring pushups (which to be decided in the morning) from the '100 pushups' workout along with the pullups, all for max reps, and we'll be happily wasted.

Have fun all and a happy Memorial Day weekend

God's Speed Chuck.

Off to visit my parents today so had to squeeze in a workout at 6.30am before the gym opens.
Opted for 5k (3.1 miles) run
31 minutes
50 squats

Has anyone taken a course from Blauer Tactical Systems? I don't see anything on the site about his personal credentials and from reading this itnerview it seems he has no military, police, or firearms background and very limited martial arts training. I'm just curious what his tactics are based on and if anyone has actually found these courses to be viable.

http://www.fighttimes.com/magazine/magazine.asp?article=188

Graduating college in a few hours. Looks like I'll have to modify this one. Maybe some ring dips or push ups with the pullups on sunday. Tomorrow will be hectic.

24/72.7Kg/M

70Kg Benches - last Lynne in brackets
1. 6, 9 (3,9)
2. 6, 8 (4,5)
3. 5, 7 (5,7)
4. 6, 6 (5,6)
5. 10, 4 (4,5)
Had a spotter on the last one, so these were assisted Benches.

Crossfit has a way of humbling me. Two days ago when Cindy came up I blasted through it and felt I'd really made progress. This time, I just sucked ass.

CFWU (12), WOD as rx'd, BW 85kg...17/21 first round and diminished to 7/11 last round...good workout though...

also took about 2 mins rest between rounds, interested to know how quickly others moved through this one...

Wow, what an awesome combination- Tony & Chuck. Cool pic.

All I can remember right now about Tony Blauer was close quarters, hand 2 hand combat, edge work, and the first time I heard of him was 13 years ago. Even back then he was mail order lessons and pretty famous for what he helps do. Don't wanna be wrong here, but I thought he was also a JKD guy too.

26yo M 155bwt

Bench 155lbs 20, 16, 11, 11, 9
Chins 20, 17, 12, 11, 10

No rest in between sets (well it felt like no rest!) . 9.03

then did Friday WOD deadlift: 155, 225, 265, 290, 310 - failed on 330. No gas left in the tank after the first WOD.

26yo M 155bwt

Bench 155lbs 20, 16, 11, 11, 9
Chins 20, 17, 12, 11, 10

No rest in between sets (well it felt like no rest!) . 9.03

then did Friday WOD deadlift: 155, 225, 265, 290, 310 - failed on 330. No gas left in the tank after the first WOD.

Deadlifts - 7 sets for MAX
235x3
285x1
305x1
315 F
315x1
325x1
330x1 (All the weight in my stack, wish I could more!)

Max=1.8333 x Bodyweight (180ish)

Commenting on the earlier post about "Forgefit" and their "use" of crossfit's intellectual property: If I wanted the answer to this question, I would contact Rodney Smolla. He was the dean of the University of Richmond School of Law and has recently taken the same job with the Washington and Lee School of Law in Lexington, Virginia. He has written textbooks on first amendment issues and taught classes on intellectual property and the first amendment. He has been involved in numerous lawsuits involving the first amendment and has argued before the United States Supreme Court. If he cannot give you an answer, he will know of someone who can.

44/176

16/24
14/22
12/21
10/16
10/18

Total: 62/101

it says your crazy gaucoin...

I watched the Liddell/Jackson fight from 2003 last night. It looked like Liddell wasn't expecting Jackson to come out swinging for the fences. Jackson put a beat down on him. I am a huge Liddell fan and I know that he has grown as a fighter the past few years. I hope Liddell fares better this time. Good luck Chuck!

31 yom/185lbs

12/23
10/18
8/12
5/11
6/10

Blauer used to teach martial arts when he was younger, but now he works with tons of law enforcement, and special forces, police and so on. The PDR and spear system are absolutely awesome because of why it works. It is the only medically and scientifically proven self defense system. Ive learned it kind of second hand currently through one of his certified coaches, but I have studied about it a lot. His systems breaks and shatteres the current self defense mold and is truly innovative.

I help run Taekwondo school in birmingham. The manager of the school has takin classes and courses with blauer and is certifed in his system. He teaches our self defense specific classes and I teach teh TKD. But obvioulsy I have learned from him. I would strongly encourage anyone who is interested in BTS blauer tactical systems to check it out. Amazing stuff. Hopefully soon I will be able to take some of his courses, and I wish I could go to that crossfit/ spear event.

Justin

"Lynne -ish"

max reps 0.5 bw shoulder press (35kg)
max reps pull ups

1- 14 SP (+2) / 40 PU (+10)
2- 12 SP (=) / 30 PU (+5)
3- 10 SP (=) / 25 PU (=)
4- 12 SP (+1) / 26 PU (+1)
5- 12 SP (=) / 30 PU (+5)

still in a recovery phase from hernia surgery... just did ring dips as subs for BPs..on the rings...16...12...8...6...6

44yom/215lbs

bench: 215 @ 10,8,6,5,4
pu's: 16,16,14,12,12

26M
145

bench 12, 10, 8, 6, 5
pullups 15, 12, 11, 8, 5

My arms and lats are still aching from the other day.

45yom 200

I have a bad shoulder missing a part of front delt and around 30 % of pec from a dislocation that tore the muscles. used to be a good bencher 355 during college football, but since lucky to get 250. one of the many reasons i am a crossfit fan it has taken my attention away from benching

I scaled to 185 but probably to heavy

benches 5,3,2,1,2,
Pus 10,7,6,6,5 total measly 47 scaled

WU
.5 mi. walk on treadmill
BP 135# x 10 (2)
PU x 10
stretch
WOD
BP/PU 25/30 17/22 14/19 10/14 8/11
rested till heart rate near rest

287.5#/43 yom

Lynne w/ 230# BP and tubing asst'd pull ups

BP=42 reps; Pullups=37

Down from previous bests but I have missed a few BP WOD.

then DL 4x1 405/455/475/495

Felt real good but ended at 4 sets to prevent injury (PR is 501#). At 43 yoa you just don't heal like you used to.

Chuck is gonna "whoop" that A** tonight!!

Chuck is gonna "whoop" that A** tonight!!

Bodyweight bench: 22/15/10/7/8
Pullups : 12/8/7/7/8

Bench: first set stronger;

Dropped a rep or two in subsequent sets.

33yom/66"/155#

bw bench/pu

12/20
11/20
10/20
10/19
10/18

total 53/97

33yom/66"/155#

bw bench/pu

12/20
11/20
10/20
10/19
10/18

total 53/97

Salmon- great work also yesterday, you @#$%&^$#%!!

OOH i love this. gonna do this one tonight after my run, just did Cindy (yeah im late, sorry!) so im smoked right now. I LOVE IT! HAPPY CFing!

dan

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)
May 26 - BP: 52.5x5 ; PU 11,7,7,6,7 (no kip)

Had to scale back expectations today, was not on my top form. Also decided to do no kipping pullups for this workout.

32/M/185
as rx'd

185lb Bench Press Total = 51 reps
13,10,10,10,8

Kipping Pull Up Total = 122 reps
32,30,28,17,15

Grand Total = 173 reps

33yo M 185#

5 min rest between rounds

17/15
15/15
13/11
10/11
10/13

Total 130 reps

Man, I need to work on my pullups!

42yo M 185#
185lbs for all rounds
5 min rest b/t rounds

12/12
9/12
7/7
6/7
6/5

Total 83
Fatigue, Fatigue, Fatigue-- started strong and fell off hard. My technique was pretty good throughout. Kipping on the PU.
Vance

36yo/M/64kg

65kg Bench Press/Half BW (32.5kg) Weighted Chins

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

10 sec transition between exercises. 4 mins rest between rounds. Second time BPing in over a year. Shoulder fine!!

26/6'6"/200 lb
CFWUx3 (no pull-ups)

Bench (165 lb) / Pull-ups
13 / 18
10 / 15
8 / 14
6 / 14
5 / 13

24/f/5'9"/132 lb
CFWUx3 (no pull-ups)

Bench (100 lb) / Pull-ups
10 / 30 (PR!)
10 / 20
10 / 15
9 / 15
6 / 15

Sub 80% BW BP: (12,12), (12,10), (10,12), (9,9), (8,11) = (51,54)

28/F/105#

Class at CFN this morning.

Helen
3 rounds of:
400m run
21 KB swings, 16kg
12 pull-ups

time: 9:27

PR is 8:42, fell short today, but used more weight for KB swings. Probably should not have had that second drink last night, or gone to bed so late. Also still VERY sore from Cindy. Happy to get my sub-10 shirt though!

I always seem to miss Lynne, will need to make her up.

#5 gaucoin-
I think it means that you are seriously disturbed...in a good way! ;-)

160lbs 46yom
165# BP Kipping pullups
18/30
14/22
11/18
10/18
9/17
62/105
4 mins rest
Forearms are fried

41yom/180lbs

Lynne
BP 10-10-7-7-7
PU 12-10-9-9-9

I cheated on the Bp a little. I used the smith machine for added stability. I have what is called a "winged scapula", which is my shoulder blade not staying pressed against my back. This was caused from nerve damage as a result of contracting mono a few years ago. That means I have decreased stability in any movements like chest and shoulder presses. Nonetheless, that's not an excuse, I'll keep pushing! Crossfit Rocks!!

37yo m/ 205 lbs
bench: 10,10,6,7,7
pullup: 21,21,17,19,15

Last time:

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

Today (185#):

BP 13-10-10-7-7
PU 13-11-11-9-11

Progress. Was still feeling Cindy.

Finished off with 100 squats followed by a 1/2 tabata of squats.

I'm pooped.

Bwt: 180

Bench: 11, 8, 8, 7, 5
Pull Ups: 25, 15, 12, 10, 7

as rx'd

Warm-up:
ROM's
2 hrs of getting my butt kicked on the mat.

WOD
BP(BW-192/BP-195)/PU
18/30
14/20
7/20
7/15
6/17

52/102= 154 total

13 less then last time. Mostly lost on the BP's. Would like to go and have a cold 1 or 2 on the beach, but don't feel as if I have earned it. Oh well, will just get the BBQ ready for the fight tonight.

Chuck.... A peoples Champ!

Get some, Go again!

bw - 205.5
bench press - 9-8-7-7-7
pull-ups - 4-4-3-3-2
3/4 body weight bench

Did some moderate squat work to help make up for the DL's I didn't do yesterday, after each rd of Lynne today.

135x5
225x5
(1-1-1-1-1-1-1)
315-315-315-315-315-315-315

33yr M 180lbs
BP/PU
17/22
14/20
13/20
11/15
9/8
Did last set too soon. Needed a little more recovery.
Forearms were hurting between sets. But improved a bit since last attempt.

M/50/165 lbs.

Warmup: 5 min. on exer. bike + 3 rds. mod. CFWU - stretch, OHS X 15, slant board situps X 15, pushups X 15, dips X 15

WOD: 165 X 6/underhand PUs X 9
165 X 5/UH PUx X 8
155 X 7/overhand PUs X 6
155 X 6/OH PUs X 7
155 X 6/OH PUs X 6

Started by running 400 mt., and did 400 mt. between rounds.

Finished with 3 sets X 10 reps of 45 lb. OHS (to practice form) and 3 rds of (5 PUs, 10 pushups, 15 squats)

15/15, 11/16, 10/14, 8/10, 6/11

Total: 50/66

BW: 205

84 total, thats +15ish from last time.

What a week of pulling. I love it! My weight continues to drop a little, but I am getting stronger, and more efficient. First time that has ever happened.

M/158/25YO

As Rx;d (160 lb bench)

1: 19/20
2: 18/22
3: 18/20
4: 14/20
5: 12/15

total reps: 178 (up 34 from last time)

47/M/5'8.5"/153/715

Thought I would explore my CF progress by doing a benchmark WOD after each of my own rest days. Took day off ystd after 3 consecutive WOD's. I will do the benchmarks "as Rx'd" as long as the weights are safe, that I am not at risk to injure myself. Otherwise I will scale per my CFT. Coach conveniently asks for "Lynne" today!

"Lynne", as Rx'd. BP150, unassisted PU.
BP PU
5 20
4 15
4 13
2 11
4 11

Total 89

First time doing BW BP since college. First "Lynne" as Rx'd.

200lb/66"/38yom

"Lynne"
1: 12/15
2: 11/10
3: 10/10
4: 8/10
5: 9/10 total= 105

4-20-07
1:10/10
2:10/10
3:7/7
4:7/8
5:8/7 total= 84

Up 21 total reps from last... this program keeps getting better. My question is when do the plateaus start, and what is the philosophy of X-Fit in dealing with such? Or is the somewhat random nature of the various WOD's supposed to deal with such plateaus? Just curious.

Age 34
BW 145#

As rx'd:

BP/Pullups
14/36
10/27
8/21
7/20
7/19

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

32-M-190

Bench 190lb (no spotter)
10 - 5 - 6 - 5 - 7 last set with spotter

Pull-ups
11 - 11 - 7 - 7 - 7

Morning workout without breakfast. Difficult to self motivate today. Suggestion = eat a energizing meal and train with a motivating buddy. It's a great workout I don't feel I got the most out of it.

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

Did OPT female fitness challenge instead:
2 x 400 m run - total time for each added together: 2:42
amarap box jumps in 2 min: 62
40 ghd back ext, 40 kneeling push up's, 40 squats, 40 military sit up's, 40 lunges for time: 4:44

practices kipping pull up's after

24/M/150

BP/PU

17/11
13/9
11/9
10/7
8/6

Total
59/42 = 101

My pullups still need a lot of work, but this is a marked improvement from last time! This Program is great, I can't believe how much I've improved since starting a little over a month ago!

Interestingly enough, my improvements in the bench press have outpaced my pullups despite the emphasis on pullups in CF and the almost total lack of benching?

28/M/185
CFWUx2 minus pull-ups

12/17
12/15
10/15
8/12
7/12
Total: 120

Up 20

Body Weight 192 Lbs.

Bench 195 lbs PUs

30 31 -new best
20 22
17 16
15 19
14 15

age 17 bw 165
bench press 165#: 9/6/4/4/3
kipping pullups:25/21/17/20/18

Body Weight 192 Lbs.

Bench 195 lbs PUs

30 31 -new best
20 22
17 16
15 19
14 15

5/26/07
4 rnds for max reps:
175# Benchpress
18-13-11-8
Jumping pull-ups
20-20-20-20

44m/215 @0600h w/Diablo CF morning crew:

bp: 14,10,8,8,6
pu: 20,15,12,10,8

46/65 = 111

chins-45,40,36,30,25-176 total
ring dips-31,29,29,23,20-132 total

both PB's
bwt-166

44m/215 @0600h w/Diablo CF morning crew:

bp: 14,10,8,8,6
pu: 20,15,12,10,8

46/65 = 111

Comment #10, great question, a legitimate one, and one I hope I can answer for you. 1st off, Im a Lieutenant at a Police Department in NC and am also a SWAT operator. I've been doing this for 18+ years. In addition to those duties, I'm also our lead H2H Instructor (since 1994). I've been with Blauer Tactical Systems since early 2002, and have gotten to a level where I'm able to travel and teach on a part time basis with Tony Blauer and his lead instructor Tony Torres (teaching both LEO's and military).

During my tenure as the Department's H2H instructor, I've been sifting through the seemingly endless flow of information that permeates the LEO community pertaining to defensive tactics. Like most things, they ALL claim to be 'it'. What I have found through my research and trying them all, is that the SPEAR System is indeed IT!

The basic ideas and instruction of the SPEAR System is it takes advantage of what your body wants to do prior to any training. If you have training, it acts as a 'bridge' to your personal arsenal while your are weathering the Sudden Aggressive Resistance of a violent predator subject who is hellbent on your destruction while trying to escape or, in extreme cases, actually attacking you.

The problem with many LEO H2H systems is that they are geared towards control tactics. Cops aren't hurt or injured using control tactics, they are hurt trying to use control tactics (that may be all they know) when dealing with 'out of control' bad guys. The SPEAR System addresses this psychological void that's been built into convential defensive tactics programs.

Mr. Blauer is on the road almost constantly, teaching LEO's, military, firearms instructors, etc. While he may not officially be any of those, he has been accepted into their/my community as one of them through his dedication, his research and the instruction he passes on. Many an LEO or soldier has made it home safely because of him (Blauer) and his SPEAR System...and for me, that's enough.

For more info on Tony Blauer and the SPEAR System, check out the following link:
http://www.tonyblauer.com/4105/07_04_tonyblauer.asp
and, if you'd like a possibly less biased opinion, check out letters from LTC Dave Grossman, Inspector Jim Keenan, Deputy Sheriff Greg Amundson, Dr. Brian Kinnaird, and more at:
http://www.imakenews.com/blauertactical/e_article000701163.cfm?x=b11,0,w

Btw, sorry for double post (now triple)..

Had to say though:

#65 FBC - quality numbers for a 192lb'r!

30bp@195? Stout!

FINALLY! The chins went way better today because I could grip the bar a little better. This really doesn't address my hands failing first issue but it was nice for my arms and body to give out before my grip. Last set my hands wouldn't hold on at all, I struggled to get 17.

Bench Press @ 196, up one pound.
BP-8,9,7,7,6=37
Chins-35,32,29,22,17=135
Total= 172, Old Total=164

This workout takes me for-frickin'-ever.

Just got through my first week of crossfit and it beat the crap out of me. I'm loving it though
Anyways, did lynne today it was good except for the grip on the pullup bar. I kept slipping off. I did bench and then pullups with a 3 min break during each set.

BENCH= 200x10x8x6x6x6
PULLUPS= BWx13x12x12x11x11

23/m/174lbs

PU@BW/Bench@95%BW
20/7
17/7
13/5
10/6
11/5

Rowing machine, 2000m in 7:56 (first attempt for 2000m time).

bench: 95 lbs
11/6
7/5
7/5
9/4
6/3

33M / 185# / CF #104 / CFT 815

scaled 175lb Bench- 13+13+13+10+10=59
AgainFaster bar PU- 25+20+15+15+20=95
Total- 154(pr) up 14 from last time at 165lb!

wife Jacki:
scaled 45lb Bench- 5+14+11+9+15=54
scaled med band PU- 5+8+5+10+5=33
Total- 87 (first attempt) took some time to find the groove. great work!

Saturday am class

Big dawgs
3 rounds
Run 800m
30 kb swings 55#/35#
3 rope climbs 20'

Pack
3 rounds
Run 800m
30 kb swings 35#/25#
3 rope climbs 15'

Puppies
3 rounds
Run 400m
20 kb swings
3 beginner rope climbs

M/32/168

Bench/Pullups (kipping)
13/17
9/13
8/12
7/11
6/10

#70:

Thanks for the information, JT. As a fulltime tactical operator myself I was unclear about where Mr. Blauer's expertise was coming from without any operational background but having a tactical officer with your experience endorse him says a lot. I will keep an eye out if he does any training in my area.

Thanks.

LMD_Mike

this was a BRAND X workout (see above)

Pack
3 rounds
Run 800m
30 kb swings 35#
3 rope climbs 15'

31:52

Did ALL the rope climbs to 15'. The running was just BAD. grrr.

bw = 235, bp = 205
11/15
7/10
7/10
6/10
6/10

28 yom 190lbs 6'2"

subbed handstand push-ups against a wall and ring pull-ups

hspu rpu
16 8
11 9
6 7
10 3
10 3

first day back on crossfit after ocs. pull-ups suffered over the past three months.

M-44-182lbs
BP-16-12-10-9-8=55
PU-26-25-23-20-18=112

105# for bp (bw=127). Heaviest I have gone for BP!
BPs: 4-5-5-4-4
PUs: 10-12-12-12-12
80 points total

d - 29m/175

bp - 18,16,13,11,9 = 73
pu - 30,25,25,20,20 = 120
total = 193 (+9)

right hand gave me serious issues on pu's...i'm good for 5-10 more each round next time

j - 33f/125

bp (125# set 1, 115# sets 2-5) - 4,9,12,11,8 = 44
pu - 4,4,10,11,10 = 39 (grip issues on sets 1&2)
total = 83

As RX'd,

EDWARD: 8/20, 6/16, 7/13, 5/15, 5/14 = 109 total
(body-weight 155, all pullups strict)

DREW: 12/6, 8/5, 8/5, 5/5, 6/4 = 64 total
(bench at 95, pullups w/gravitron -40)

Well, my weak area is incredibly clear after this. Still, better score with a 93 last time I did this in April. I'd be curious to see how many reps I could get if I had a bar with enough room to get a good kipping motion going.

Overall, workout was very exciting as this was my first CF WOD that I kept track of.

Wow. I used to think I was in good shape, but the majority of posters on this website put me to total shame. It's almost demoralizing!

22m/160

bp - 10-9-8-7-6
pu - 10-9-8-7-6

Bench PU
12 15
10 8
10 7
6 6
5 5

155 on bench

bwt 165
reps 131
16 18
14 14
13 14
11 12
10 9

30/m/155

22/24
18/18
15/16
14/14
12/13

Total 166

Feel pretty good about my totals, but I think I could have done better. I'm not mentally into is as I should be because I took 9 days off of working out to recuperate. I feel wiped out and delerious right now. I'm up from my last "Lynn" from 122 up to 166 after a little over a month, that's a 44 rep improvement. I'm suprised!

power clean 10x1

95/115/135/145/165/170/175/180/185/190

8/25, 8/20, 6/20, 6/17, 5/16, total:131. Disclaimer: W/out a spotter, I switch to the smith machine for the last few bench reps. If I could only learn how to kip a bench press. Pullups kipped with varied grips. This is a pr on this WOD. Ah...and cheat night coming up! Thanks, Coach. BW:168 Y/A:58

25/bw 195

last time
14,21/6,9/7,8/6,8/5,5
this time
15,22/8,10/7,9/6,8/5,8

I visited Crossfit Tulsa today. The place looks great. Great atmosphere, great staff. They took myself and 3 others through a great workout.

Thanks for having us out.

If you are in Tulsa, Oklahoma check it out.

50/m/165
cfwu
bp 10-8-7-7-5
pu 10-9-7-6-5
followed with a set of
tabata squats
ohs 3x10@95lb
3 sets of hand stands against the wall for 30 seconds
2 sets of frog stands @30 seconds
Now I'm sitting here drinking a beer wondering why I'm so tired :)
Also took some time teaching the mrs. how to do
med ball cleans & Over head squats (without butt winking.

Push Press BW 100 reps for time

PP 185x100 in 47 minutes, toast

Today is my first day of Crossfit. I've been losing weight since Christmas. In the last five months have dropped from 250 to 185. My bodyfat has dropped from 35 to 17%. Now I am working on dropping the body fat further and increasing in muscle development and strength; Crossfit looks like it will be a good companion to those goals.

I had some trouble with the pullups today. Watching the videos on the site made it look easy, but it is going to take some time to get the rhythm down.

39yom/185lbs

bench: 185 @ 10,9,7,5,5
pu's: 5,5,5,4,4

24m/215#

did 165 for BP

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

bp 175
pullups dead hang

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

Bwt:164
Bench 75lbs
20,19,21,20,25
Pullups
3neg. 90 off assisted pullups x10
3neg. assisted x12
4neg. assisted x15
10neg.
12 assisted

11,20/11,19/10,16/9,12/7,15 at 157#
8,20/8,17/9,18/8,16/6,15 at 158# last time

pre: cfwu x 2, bwu x 3, power snatch practice with 45# for technique.
post: 400m run = 1:12

Been off for about a month w/ studying.

Ran 1/3 mile to the gym...gym was closed; so I did ten 100m sprints, with 10 breaths in between, averaging about 15-16 seconds.

27/m/215
first time doing Lynne
14/12
10/11
10/8
7/8
7/8

Mr. Blauer has come a long way. Much like Krav Maga., The H2H, System, PPCT, Cucci System, it has a sound basis. The fact that he acknowledges it as a bridge is important. The most clear factor in human performance will still be skill under duress. Boyds Law, Inverted U, and other sound doctrines are used in skill sets. The ideas of these men and others, were used well in the video lecture.

It proves that Crossfit Blackbox mentality can improve reactionary performance.

bench 170lbs = 21, 12, 11, 11, 9

BW pull ups = 28, 18, 16, 14, 13

Tony Blauer has spent the last twenty years studying and TESTING the mechanics, timing, and general nature of the ambush – twenty years of thought focused around two vital seconds. The very nature of sport combatives, ie, martial arts, obviates the need for much of Mr. Blauers domain of expertise. Martial artists are, too often, unwilling to consider Mr. Blauer’s message. Lucky for them it may be somewhat irrelevant.

But, cops, soldiers, citizens, AND martial artists, intending to apply their martial skills not to the winning of trophies, medals, or belts but survival have found Mr. Blauer’s research and teachings fascinating, undeniably common sense based, and in scores of cases lifesaving. I hear their stories frequently. We travel in some of the same circles. I think Mr. Blauer’s credentials are as relevant as my own – not at all beyond the systems we’ve created and the results engendered.

I think Tony Blauer is a genius. I’d recommend any cop, soldier, citizen, or martial artist concerned with worse case scenario street encounters to place their all-important martial skills atop a base of CrossFit and SPEAR training.

(I have no financial ties to Blauer Tactical or Tony Blauer.)

28 yom
5'6" - 165#

Wow... not a very good day today. Pull-ups were performed on a half a$$ed rigged up contraption.

How do you spell... H-U-M-B-L-E-D?

BP: 20-10-8-8-7 = 53
PU: 11-9-8-8-7 = 43

Total: 96

Looking forward to kicking the "S" out of this performance next time "Lynne" rolls around.

M/30/6'/185

Only counted PU's if I could get my chin over the bar.

BP/PU
5/7
4/7
3/7
4/7
3/7

Subbed dips for BPs:
Did pullups with a vertical handhold-- hooked an iceaxe over the bar and gripped the handle hand over hand.
Pullups, Dips:
15,22
12,12
7,7
7,5
7,5
6,4

No rest in between.

no cfwu today

no pull up bar today it's raining too hard to go hang the againfaster

so

300 x 65#sdlhp
300 x 65#thruster
300 x pushup stand pushups

59:50

it took almost an hour. seemed like a marathon.

Chuck is the man! I love this workout.... chalk it.

42/m/166

ran 2 miles 15:25

PU sub Mil.Press(130)

21 5
16 7
14 8
13 6
14 6

Any advice on how to train to run (5.8 miles) and continue X-fit? Together, separate, before, after?

39yom/200

bp 75%-8,7, 6,6,5
PU-10,10,10,6,6

Full post in purgatory...
As Rx'd: total 89

25/m/165
bp, pu
13, 21
11, 20
10, 19
10, 17
9, 16
Totals: 53, 93

As rx'd. I took about 30:00, so I rested a little in between each set. Bp's +8 reps, Pu's +3 reps. I'm happy.

Age 25
Bwt 110

Worked 14 hrs last night; feeling a bit tired out today. Only did half of my body wt -- 55#

WU 35# - 30reps

17-17-15-13-13

CFWUX3 -PULLUPS
145#bp/kipping pullups
10/30
9/20
7/17
7/14
6/15
-----
39/96---off pr
last time did
145#bp/kippers
10/29
9/20
9/18
7/18
9/17
-----
44/102 pr

26 may

bp 135 12 12 8 7 6
pullup 35 21 15 11 10

26 may

bp 135 12 12 8 7 6
pullup 35 21 15 11 10

k2e 21 15 9

26 May

First crossfit workout

25/m/185

bp = 15, 9, 7, 9, 7
pullup = 5, 5, 6, 5, 4

30/M/200

Bike to gym

CFWU x 1

Yesterday's workout:

DL

135 x 6
225 x 5
315 x 3
365 x 1
395 x 1
415 x 1
425 x 1
435 x 1
445 (f) - Couldn't keep back straight, so I dropped it
425 x 1
425 x 1 more

Few minutes of rest, then

"Lynne"

LAME performance (poor nutrition I guess)

BP: 15, 12, 11, 9, 7 (p#ss poor)

PU: 14, 12, 11, 10, 9

Did some ab/oblique work, called it a day

Subbed one-handed ring pushups for the bench, lacking a rack and bench. Pullups were sad, you can see where I ripped the calluses open again on the second round, and that's the second time in a week I've done that. Probably should lay off them...

ohp: 8-8-8-6-8
pull: 11-5-9-8-6

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD as rx'd

1. 15 bp@155/25 pu
2. 12 bp@155/20 pu
3. 10 bp@155/20 pu
4. 9 bp@155/ 20 pu
5. 8 bp@155/ 20 pu
Total: 52 bp@155/ 105 pu = 157

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

I messed this one up, I went for time instead of resting in between sets.

Bench/ PU
12/24
5/10
5/12
6/11
6/11

~12 min

Age 51/BW 240#
benches @ 245# (4/4/4/4/4) and jumping pullups (10/10/10/10/12). Looking forward to rest day. Have a happy Memorial Day weekend.

26yom, 175#

BP/PU

17/24
15/21
10/16
8/16
9/17

bwt 200# used 205
14/9
14/7
11/7
9/7
7/7
i still wish i could kip, all pull ups stricked

50/male
bp 175/8 155/12,10,7,6
pu 10,8,5,5,3

new at this!

age 40
bwt 210#
Bench-225#
1-13
2-11
3-10
4-10
5-9
total-53
Pullups-body weight
1-25
2-25
3-21
4-22
5-20
total-113

24/M

Not sure if I could do bodyweight (260 lb.) so I used 225 lbs. I've only tried 225 once before in my life and got about 3 reps.

CFWUx2 (-pullups)

8/12
7/8
6/9
5/6
5/8

31/43

M/160/20

6/28
5/19
4/19
3/15
3/16

Basically added 1 rep to each bench, from last time, and a few pullups. 28 is my new PR.

Age 40 / BW 177

WOD as rx'd

1. 15 bp@176/16 pu
2. 8 bp@176/12 pu
3. 8 bp@176/11 pu
4. 6 bp@176/ 10 pu
5. 6 bp@176 11 pu
Total: 43 bp@176/ 60 pu = 103

Yowza - I'm wiped out after that...

Pullups followed by bench. Bench performed on Hammer strength machine(s) with 207 lbs. Rested 2:30 between rounds.

1 - 14/13
2 - 13/6*
3 - 12/10
4 - 10/10
5 - 9/7
*Used different machine (chest vs. iso-lateral chest) for set #2.

BW 180ish
Used 185 lbs on BP
1. 10/10
2. 5/6
3. 3/4
4. 3/4
5. 3/3

Eating like shit all day due to local festival really takes a toll on the WOD!

BW 190...my bench press is an affront to masculinity everywhere...don't practice it enough..

Did 135 6 times x 5
Jumping pullups- 30, 13, 15, 12, 12

Mark 157 lbs

As rx'd

BP 10, 10, 10, 10, 8 = 48
PU 33, 30, 23, 25, 27 = 138
Total 186

PR on pull ups (33) PR on total

Forearms are fried. Ow this one hurt.

Chad #96 - congrats on your first CF workout and welcome.

38/M/200# 205BP
BP 13 12 8 11 9 total 53
PU 28 20 16 20 16 total 100
grand total 153, 138 last time.
5 min. rest btwn rounds, except btwn rounds 3 and 4 we got a call, so rest was about 12 min., I think that helped...

33yom/5'8/177
BP=175#

BP PU
15 18
9 12
8 8
6 11 -- closer grip on pu and better kip
8 12 -- extra gas at the end

46 61 = 107

my pull up numbers are going down, this stinks

Lynne
bodywgt 205 age 44
bp-205 x 5,4,5,5,5
pu-6,5,6,6,5

total 52 reps
fat and old but still tryin

bodyweight 185
7,5,5,4,4
pu's 12,10,9,9,8

BW 160 age 23

Bench: 13,13,12,14,12
PU: 35,30,28,25,20

Bench numbers way down from last time, chins way up.

45 / 179

6/14
7/15
7/14
6/12
8/12

BPs stayed the same but I had 8 more pull-ups than last time.

BW = 163 lbs.

Bench Press (163 lbs) = 13 + 11 + 9 + 8 + 7 = 48
Pull-ups = 10 + 10 + 8 + 7 + 7 = 42 (underhand grip on all sets and pull-up bar rotates)

50/m/155

BP/PU
9/37
9/30
7/25
7/22
6/20

Total 172, down from 178 last time.

13/23
11/20
9/15
8/14
6/14
total: 133 (same as previous)
bwt = 167
used 170# for BP

25/f/5'2/134#

breakfast: 5k run x 2; 21.25 mins/ 23.75 mins

WOD:
BP @ 100# (approx 75%bw)/ pull-ups [1min rest b/w sets)
14/6
11/6
11/6
9/6
8/5

coulda handled a bit more weight on the bench i think . . . pull-ups still suck.

BW 60kg

40kg bench: 10, 6, 5, 5, 5
PUs: 5, 4, 5, 4, 4

Lynne (modified)
Bodyweight: 160. Age: 70.
Stopped bench pressing years ago. I like Dive Bomber push-ups. Pull-ups were in near horizontal position (feet on elevated bench). Rd. 3, however, included vertical jumping pull-ups.
Dive Bombers 16, 12, 10, 10, 10. = 58 reps
Pull-ups: 20, 18, 8, 12, 20. = 78 reps
Total reps: 136
Time: 10:07 min.

I don't have a bench, so I substituted push-ups with my wife on my back. The effective weight varies slightly with position, but overall it felt like a reasonable approximation.

34/M/183

CFWU
BP 185Lbs for WOD
Rd 1
BP 7
PU 10

Rd 2
BP 10
PU 11

Rd 3
BP 7
PU 10

Rd 4
BP 7
PU 9

Rd 5
BP 8
PU 8

CFWU 3X12 subbed jumping pu and pushups for dips.

32yo M 175#

Bench weights at home either 160 or 185 with my plates. Went with 185#.

BP: 10, 9, 8, 7, 7
PU: 18, 16, 14, 13, 13

115 reps total

Way off my last Lynne
BP-205#

BP- 12 (-5) PU- 20 (=)
BP- 10 (-4) PU- 18 (-2)
BP- 10 (-3) PU- 15 (-5)
BP- 9 (-3) PU- 16 (+1)
BP- 9 (-1) PU- 15 (-1)

Tank was just on empty today.

26/66--8,6,5,4,3 & 17,13,12,12,12
27/66 w/ 175 lb bp 4/20/07
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

10 min ellip wu 17/17. hr avg 130, hr max 163.
m/180/50

F/46/115

Bench 115...pullups
15...23
12...21
12...21
11...20
10..20
Tot: 165

BW 70kg
BP 70kg
CU Strict Pronated
BP 10 CU 15
BP 8 CU 15
BP 8 CU 15
BP 8 CU 14
BP 6 CU 12

2min Rest between attempts

#116 It seems there are more and more of us runners and triathletes out there trying to combine the two. The best solution I have found for this is to do my running/biking/swim workout first, give myself most of the day to rest, and then do CF in the evening. I seem to be making out okay - just know you're gonna start some runs off with some stiff legs, or you may have to scale or exclude leg CF workouts to focus more on your run, and you'll be fine.

23/M/165lbs

BP(165#)/PU
15/17
13/16
11/13
8/12
7/13

total reps: 125

BW 125lbs

100 lbs 13x 15 pu
125 6x 12 pu
125 5x 10 pu
125 5x 10 pu
125 5x 8 pu

31/m/220/77"

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

38/47
Total - 85

No where to go but up I guess.

sub ring dips
total: 51+95

didnt get to do this... school closed gym for no apparent reason. I was really looking forward to body weight bench... will be taking a break through labor day i suppose. legs could use the rest at least. I hope i dont miss much fun on monday.

205#/28/m
cfwux2 -dips-pull ups +bp135#x3
BP/PU
16/10
11/8
10/5
8/6-felt light headed, took additional rest
10/6

loved the workout, i am just not used to doing so many pull ups in the course of a few days (typical one sided army pt.)

28M / 195#

Body weight bench press: 16,15,12,10,10
Pull-ups: 16,11,10,8,8
no spot on the bench, pu pretty much deadhangs, working on kipping

35/M/205
BP/PU
6/21
4/21
3/18
3/21
3/20

33/F/138
BP/JPU
65#
7/15
5/17
4/15
4/11
5/10

Posting late- I will get to "Lynne" later on this week. Yesterday did lots of yard work and didn't have time for much else.

Kate

40/M/200
BP/PU
14/21
10/15
7/12
6/10
5/8

28 yom, 188 lbs

8,12: 7,8: 6,9: 5,7: 4,8

DAMN! 21yoM 175#

Last time i killed this workout, 59 bench and 84 PU. This is how today went:

Started 185 bench, then went down to 175 after 1st round.

11, 20
6, 17
8, 10
Got 6, no spot around so bench sat on my chest for a min while i struggled not to die. yelled for my brother-in-law who was sleeping. Close call! I think thats enough lynne for today.

Dan

Did it on Sunday. Went for run (intervals) yesterday

Pullups: 12/9/8/7/6 = 42
Ring dips: 10/8/7/5/6 = 36

2 min rest b/w exercises

Only can get better right?

BW 175/PU
5/12
7/12
7/12
Dropped weight on BP to 165
9/10
9/10

#10, let me add to Coach Glassman and JT Goodman’s endorsement of Coach Blauer. I am both a martial artists and a firefighter. I have been training with Coach Blauer for six or seven years now and have been studying martial arts all my life.

I train firefighters every day. I use Tony Blauer’s research not only to train the firefighters in defensive tactics, but also to deal with the emotional and psychological stress we encounter. I teach fire officers how to make rapid fire-ground decisions under extreme stress using Coach Blauer’s “mental blue prints”. I use “Replication Theory” and the “Ballistic Micro-fight formula” to make firefighter training realistic and effective.

As a martial art school owner I teach jujitsu but I teach Blauer Tactical’s Personal Defense Readiness for self-defense.

If you have been to a CrossFit Certification seminar, you know, after listening to Coach Glassman, you do not need to see “credentials” to know his research and methodology are “it”. If you train with Coach Blauer, you will also know his research and methodology are “it”.

37 yom
5'10"
205#
BP-205#
1.20/PU'S 10
2.17/PU'S 8
3.12/PU'S 8
4. 8/PU'S 6
5.10/PU'S 8

37YOM
5'10"
205#
BP 205/PU
20/10
17/8
12/8
8/6
10/8

5/8 4/9 4/8 3/7 2/8
Total: 58

Strict pull-ups. I am sure I would have made 1 more bp rep in rounds 1 and 5 if my girlfriend hadn't gotten too eager to help.

Compare to 070420

4/7 3/6 2/4 1/4 1/5
Total: 37

I guess I should be happy with a 57% improvement in 5 weeks, but I was actually hoping for a bit more. But this was my 7:th straight day of training (did weighted pull-ups on wednesday), and I didn't really feel in top shape today.

bench/pu
9/10
9/11
8/11
7/8
7/8
====
40/48=88

Jeff-@ work- BW-160
BP-165
24-15-9-9-9
Pull-ups
40-25-20-20-16

pre-cfwux3
wod-174.5# up from 173#
did pu immediately after bp this time, then 5 min rest,-last time rested 5 min between each exercise
bp-8,7,6,6,6
pu-21,17,17,17,16

bwt 170lbs

15/26
10/22
6/16-back cramp killed the bench
8/15
9/13

Definetly an improvement, last time:
9/22
10/13
8/14
7/10
7/11

***********************8

175
bp 23/15/8/8/6
pu 16/11/10/8/8

I weigh 184 #'s
bench press 150 # DB's
12,9,7,7,6
pull ups
14,14,12,11,10

31 yrs, 170#

Bench/Pull
15/20
7/13
6/13
4/12
5/8

8:00 total time

M/31/191

16 185# bench/21 pu
11 135# push press/17 pu
12 bench/16 pu
9 pp/15 pu
10 bench/15 pu

28/F/105#

75# Bench Press

10/13
8/10
9/10
12/10
9/7

Misread the exercise. Body weight 175#.

1 x 175#; 8 pu
1 x 175#; 6 pu
1 x 145# (failed on 175, 165, 160, 155 and 150); 5 pu
1 x 150#; 4 pu
1 x 155#; 3 pu
1 x 160# (failed once on 160); 3 pu
1 x 165#; 3 pu
failed 3 times on 160#; 3 pu
1 x 155#; 2 pu
1 x 150#; 2 pu
1 x 150#; 1 pu

No spotter

175# Bench/Pull-Up's

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

28/f/156#

CFWU x 2, dog push-ups instead of upper body stuff

Bench press warm up - 45x5, 65x3, 80x1

Bench press 90#, unassisted chins

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

4 more bench presses, 1 more chin than last time.

Chucky fall down go boom!

Dymaminc WU:
4 rnds:
2 min (1.0 incline) on treadmill (speed 6.8)
5 burpees

side/front/side planks

Made a mod...shoulder won't really allow for bench press, so I subbed pushups, and dead hang pullups (no kipping yo).

Pull/Push
15/45
12/30
8/25
12/25
10/24

Total: 57/149
1 min rest b/t rnds 1/2/3
4 min rest b/t rnds 4/5

CFWU minus pull-ups and push-ups plus shoulder exercises
88#BP - Pull-ups (rotating grips)
21 - 13
17 - 13
15 - 11
13 - 12
12 - 11

22-15
20-14
20-15
20-14
18-12

Late entry did this on Sunday 5/27/07.

"Lynne" BrandX version.
5 rnds less than bw of bench press and Pullups:
rnd 1: bp 95# X13, pu 17 (3 dead hang, 14 jumping)
rnd 2: bp 105# X10, pu 17 (3 dead hang, 14 jumping)
rnd 3: bp 115# X 8, pu 11 (2 dead hang, 9 jumping)
rnd 4: bp 115# X 8, pu 8 (1 dead hang, 7 jumping)
rnd 5: bp 115# X 6, pu 9 (1 dead hang, 8 jumping)

First WoD ever. I've been meaning to start crossfit for a while, and considering I'm finally no longer ill, and bench press has always been a weak point for me, I figured that today would be a good day to start.

M/18y/140#
(Pullups on giant ghetto bar, 1.75" diameter)

6, 9
3, 6
2, 5
2, 6
1, 5

M/26/200

bp 10 - pu 15
bp 9 - pu 11
bp 7 - pu 10
bp 5 - pu 10
bp 5 - pu 10

Did DL's from yesterday right before this. Affected pullups.

BW=183, Used 185 BP
BP/PUs
15/17, 11/17, 10/17, 8/20, 8/21
52 BP, 92 pullups. Less than my last, but I was smoked after pulling 430 (pr) right before this.

Used 3-3.5 mins between each round.

46yrs--170lb
20/20
19/15
14/12
16/12
12/12

185#BP/ PU
10/18
9/16
8/15
8/14
7/12
42/75 = 117 ...10 better than last time
then did some tabata squats for fun... not so fun, legs seized up badly...16 was low round.

34
5'9"
160lbs.

No gym access today. Took one hour boxing class with friend.

CFWU x 3

WOD: "Lynne"(scaled down)

5 rounds for max reps of:

25# Weighted Dips
25# Weighted Pullups

Dips/Pullups

11/8
9/9
8/8
7/6
4/6

CFWU x 3

WOD: "Lynne"(scaled down)

5 rounds for max reps of:

25# Weighted Dips
25# Weighted Pullups

Dips/Pullups

11/8
9/9
8/8
7/6
4/6

M/37 yrs/180#

BP/PU (175#BP)
6/9
5/10
5/8
5/7 (165#BP)
5/7 (155#BP)

BW 175
12/18,8/16,8/14,6/13,6/13

m/37/6ft/170lbs

BW BP: 8, 4, 4, 3, 2
PU: 16, 8, 7, 6, 5
No rest in between.
Total: 63

Ok, could use some improvement. Maybe I should've rested between rounds. Too late to bed last night, not enough sleep, ate a crappy lunch, etc.

However, yesterday I tested my max benchpress to see how I would do after doing XF for a couple of months instead of regular gym workout including benchpress. Well, imagine my surprise when I was able to bench 205 a couple of times - a personal best by 20 lbs. I was very happy and impressed about that.

41yom / 150

CFWU x3 x15 (-Pullups, Dips)
WOD - Lynne as RX'd
BP / PU
14 / 25
12 / 23
10 / 17
10 / 20
9 / 20
Totals= 55 + 105 = 160
With 4-5 minute breaks between rnds. BP numbers are down but Pullups were up from last time and total is up by 1. However, due to travel this is my 3rd WOD in 24 hours and all 3 broke previous bests so I am happy with this effort and glad to be caught up.

37 bw190

bp 18-11-9-8-7 = 53
pu 30-20-15-15-15 = 95

Charity-
CFWU & 7 x 1 DL WOD, then "Lynne"
sub'd 100# BP
20, 17, 13, 12, 11
PU's
30, 20, 20, 20, 20
3-5 min rest between sets
15-20 sec rest between BP & PU

26yom
195lbs
5'10"

pre: CFWUx3

WOD: 21/27 15/18 11/17 10/14 9/12

Total: 154

Used 175lbs for bench (176 BW)

BP PU
20 25
10 16
9 16
7 15
7 12

Three minutes rest between sets

Second Time doing the workout. Been with the program about a month. Quick and to the point. Sore all the time now. Loving it.

203lbs/29yr

205BP/non assisted pull-ups
25/18
12/12
9/10
6/10
6/10

Need to work on the endurance.

I did a sub I have dubbed "Lynne plus." Did BW benchpress + 20# (175#) and pullups with the 20# weight vest. BP were 3-6 per round (forgot precise numbers) and pullups were very spotty, ranging from 7-15 per round. Hands, surprisingly, were a limiting factor.

Tariq

6, 20
5, 16
4, 14
5, 14
3, 10

Bodyweight: 275
BenchPress @ 225: 7,7,6,5,4
Pullups: 7,7,5,5,6

Benchpress @ 185: 6,5,5,6,5
Pullups: 17,14,12,12,11

benchpress @ 205: 5,5,4,4,4
pullups (assisted w/75lbs): 4,3,4,3,3

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

114 pts.

26m/170
bench-5,3,2.5,2,2.5
PUs-11,7,6,6,4
very humbling experience

50 yom; 225#

2 x CFWU - pull-ups & dips

bench - 7, 7, 7, 6, 6 - 33
pull-ups - 8, 9, 8, 8, 8 - 65

205#

BP/PU
12/23
12/21
10/23
9/23
9/24

Found myself in Ingram, Texas. No Internet, but lots of peace, quiet, and beer. Extra rest day.

limited weights so:
65# dumb bells

1: 15/11
2. 16/9
3. 14/5
4. 13/7
5. 12/7

183# 21yom
cfwu x3 subbed pushups for pullups/dips

185# bp
10/10/8/7/7

pullups
17/15/13/15/13

total: 42/73

pretty weak on the pullups

29yom bw - 165

bw-bp: 18, 15, 10, 10, 8

pull-ups: 23, 15, 15, 12, 10

Age: 37
B.W: 157
Warmup: 5 K-run
WOD: 6:07
B.P: 67 (used 165, no 2 1/2 plates available)
P.U: 64

Bench: 65lb
20/18/13/12/8
Pull ups:
8/10/8/5/3

5x BP 165lb
20x PU

cfwu x 3
wod
only could do 4 rds gym closed
Bodyweight 200
BP 205
15/20
14/20
12/18
11/15

BW=190
BP=185
PUs+me
BP 7/5/5/3/2
PUs 21/20/17/15/13

Body weight 145
7/27
8/20
7/23
6/16
6/17

23M 6' 165

BP PU
13 19
11 17
8 14
7 12
6 11
Total = 118

BW 83 kgs 22 y/o male

Benchpress / Pullup
12/10
13/13
15/15
15/15
15/15

M/48/5'10"/172

"Lynne"

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

10/20
10/15
6/12
5/15
5/12

110
----------------------
Compare to 070420

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

118

It's it kind of ironic that you posted Hackleman's right cross clip Saturday and that is exactly how Rampage dropped Liddell? Just sayin'.

bp (155 of 188 lbs)/pu

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

M/35/5'8"/158

CFWU 3X15 (no pu or dips)
1st time doing Lynne
Bench 155/ pull-ups
9/18
8/14
8/13
8/12
7/10

50/100
wu=30 min newer stairs level 14/15 (easier than older stairs)
painfull! new pr at 30 reps first round pu

as rxd:
15/25
14/23
12/20
9/15
8/13

totals - 58bp + 96pu = 154

Same total as last time

46yom 180lbs
BP 180# 8, PU 17
6, 12
4, 10
160# 6, 10
5, 8
135# 9, 8

Wasn't feeling too hot for this one. Still sore from Cindy, then yesterday did a two-hour hike with a big pack.

m/185/34

2 BP/6 PUs for all five rounds

followed with DLs up to 225 to make up for missing yesterday.

m/185/30yoa

bench @ bw: 17, 13, 10, 8, 10
pull-ups: 13, 10, 8, 7, 7

M/37/174

This is a tough one, but I like it. Very little improvement over last time, but I just did Cindy a couple days ago and track sprints and deadlifts yesterday.

Subbed 85# low-incline DB bench for barbell bench:

(1) 12 x 21 pullups
(2) 7 x 11
(3) 6 x 9
(4) 5 x 8 (8th kipped)
(5) 5 x 10 (10th kipped)

Then:
rowed 2000m in 9:53
Planks: 90 sec front, 45 sec each side
L-Pullups: 10 x 8 (plus some knees to elbows)

Felt like I needed a long workout today...

** Back-logging ***

30/m/5'11"/180

BWBP: 19,14,12,9,8
PU: 20,14,12,11,10

Total: 129 (+2 from last time)

5 minute rest in between sets...

45/145
5km run in am in 25:52
WOD in pm
As Rx'd
BP / PU's
11 / 18
10 / 15
8 / 13
7 / 6
7 / 7
Total = 112 an increase of 18
Was kipping along swimmingly on round 4 until I kipped my pullup bar out of the ceiling.
I finished with strict pullups outside in a tree...
Some fun.

5/25
5/20
5/20
5/20
5/20

130, not great ROM on the BWBP, no spotter.

Mike: 12/20, 10/26/, 9/20, 8/20, 5/14: 144 PR, 18 better then last time

37/M/195--Syracuse NY
BP: 21*/12/10/10/10 = 63* (*PR +3)
PU: 22/15/17/13/16 = 83 (-8 off PR)

M/33/175
subbed 135# BP

BP/PU
11/11
8/7
7/6
6/6
5/6

37/36
Total 73

32yrs B.W. 155

Bench / Pull-ups
25 / 25
13 / 10
10 / 8
9 / 9
10/ 9

225#
bp- pu
10-10
8-8
6-7
5-6
5-6

Finally got around to Lynne. I have been wanting to do this one, just hadn't had a good opportunity. So, here is the fruit of my first effort with Lynne:

BW 175
Age 31

6 / 26
7 / 19
5 / 15
4 / 20
4 / 19

Total: 125

Clearly, my bench needs some work.

m/39/201
bp @200 up 5#s from last one April 21, 2007.

total reps: 101 (113, 97, 79) -12
BP: 42 (46, 36, 30) -4 Sets: 10, 10, 8, 7, 7
Pullups: 59 (67, 61, 49) -8 Sets: 13, 12, 12, 10, 10, 12

Been putting on some bodyfat and coming off of a rest week and some elbow soreness but overall still ok with score. also, pullups form more strict.

CFWUx3 (sub LSits for PUs, sub BP for dips 45 rd 1, 95 rd 2 & 3)
155 bench
12+1-26
7-20
6+1-17
5-16
5-15
(+1 was an assisted rep)
Happy with PUs, no improvement in bench (actually lost a rep in 2nd set)

Tim:

BP/PU
10/30
10/30
10/30
10/30
10/30

I kept trying for more, but it was so easy to pump out and fall off after just 30 pullups... I've done 40 in a row, I know I have the faculties to do it, but I just can't seem to hang on past 30.

36yo,6'2",175
5@175/20
6@165/17
5@155/15
8@145/12
6@145/12

BW: 185

Lynne (BP/PU)

15/18
9/11
5/11
5/10
5/10

M 31/205/ 6'

B-PU
11-15
9-12
7-11
7-9
3-7

Compare to 070420

7-11
7-9
9-7
4-6
4-3

M 16yrs/155lbs/5'8

Bench-pu
10-8
9-6
8-7
7-6
6-6
The wierd thing is ive done 12 bw benches before and 10 pullups before. Plus i only got 6 pullups and then 7 the next round, weird.....

thats 40+33
only =73
that number has got to go up

143lbs/30yoa

Lynne as Rx'd
5 rounds of max reps of:

Body Weight bench press (used 145)
pull-ups

bp/pu
24/23
16/19
12/15
10/16
9/17

Total: 161 (previous 149)

Overhand kippnig pull-ups. Rested about 5 minutes between rounds. Pretty happy about moving up another rep on the first round of bench press.

bwt 240 age 31

lynne
bench 245 14/12/11/10/9 =56
kipped pu's 14/12/11/10/9 =56

36/M/196

Bench Press (195lb) - 7/8/7/5/4

Pull ups - 17/15/15/12/12

Total - 102 (99 was score last time)

Disappointed to say the least. I had to use the Smith machine again (no spotter)and I hate that apparatus. Pull ups felt better but I tore a huge callus off on Tuesday doing the WOD ("Mary") and it hindered me a little. I really want a 150 score!

sub pushups for bench press
43/27/17/16/16
24/15/14/11/13
total 196
39% increase (total # of reps) from 4/19/07 which was first ever wod

Age 35
BW 180 (benched at 185)

CFWU*2 w/minimal pullups

Bench 8,7,7,6,5=33 (21 last time!)
Pullups 11,10,9,9,8=47 (44 last time)

total of 80 (65 last time)

BW 180/35 yoa
105# Standing Press
Pull-up
3 min rest/no rest between exercises

15/33, 10/23, 8/21, 8/17, 8/18 = 49/112

BW 220#
Used 185#
bench 17-10-8-6-6
PU 13-8-7-6-6

AS Rx'd!!!!!!!!! HELL yes I'm stoked!

175# BP, non-kipping PUs

6/19
4/11
3/9
Short break (2 min?)
4/11
4/6 << BP reps 5 and 6 were spotted

Then a set of 17 kipping PUs

Moab this saturday! Gonna rip it up!

42, 179.
CFw/u, then
7/10
7/10
6/10
7/10
6/8
Haven't been consistent enough, hands blistered.

Thanks Coach and Lauren

1,000M C2
CFWUx2
5 rounds of 7 BPs and 14 PUs.
Up from 6 and 12 last time out.
3 rounds of knees to elbows x7 and lower back extensionsx12
500m C2
good times...

205 lbs

15/20
6/12
6/12
5/10
5/10

37/64 Total

32 yo male
205

BP - 8-5-4-4-3
PU - 12-12-12-11-10

third crossfit. Not impressive, but the pullups were better than i expected. I think i'm getting the hang of kipping. my chest is going to hate me for a few days...

(done 5/31/07)
BWT 200
185# BP: 11,12,10,8,6=47
PU's: 13,11,10,9,9=52
Short rest on last two rounds cost me a few reps. Felt good, but still need to get BWT to 185 to make progress.

M/31/180lbs
CFWUx3 + 135x15 + 185x6
225lb BP/PU
13/12
12/10
11/10
10/8
9/7

M45/235#

Lynn - scaled to 205# bp, dead hang pullups

9/8
6/8
5/5
4/7
4/6

BW 183#
BP 175#
2,3,3,3,3

PU
12,10,10,10,10

Ian 135 5-6-7 5-7-6

Ward 165 14-10-12 10-10-8

15/20
11/16
9/11
7/8
6/7

1. 17/18
2. 14/14
3. 12/12
4. 11/11
5. 11/11

Bad lifting day. From the last time doing Lynn; bench press got worse; pull-ups were better.

bench/pullup 230x8,230x8/9,215x6/7,215x5/6,215x5/5
legext 250x10 x leg press 450x8. calf 13
15:30: (4)(.25 mile,95 lb OHS 15 reps)

Sub'ed 75 dumbells
Sub'ed Gravitron with minimum help

14X75, 12 PU's
12X75, 10 PU's
10x75, 10 PU's
8x75, 9 PU's
8x75, 8 PU's
Did this one right after yesterday's Deadlift workout.

26/m/220/6-1
070526 at 0800 on 070613
First time with Lynne:
5rds max reps of BW bench and PUs
Bench: 217.5# x 2, then 187.5# x 8, 6, 7, 7
PUs: 13, 16, 11, 14, 8
Totaling...Bench 30 (28@85%BW), PUs 62

Bench 185 17,12,10,8,6
Pull-ups 11,15,10,7,8

last time = 155/BW=49
BW = 199
BP/PU
155lbs/BW
8/5, 8/5, 6/4, 6/5, 5/4 = 56
6 better than last time / form getting better / keep 155 until you can do it at least 5 x 10

5 min eliptical

Max push ups subbed for BP (that's what happens when you don't have a R pec)
Dead hang Pull ups (the way God intended)

59-15
40-12
35-10
33-7
with @3 minute rest
then @ 7 minute rest
35-8

m/31/168
175lbs bp 12, 11, 10, 9, 7
pu 30, 21, 21, 20, 19

34/m/210

225(10) X 3
245(10) x 1
250(10) X 2

PU's (10X6)

24:30

Should have started with 250, felt I cheated myself.

30/200/m

bench: 15/15/10/8/8
pullup: 30/25/20/20/20
total:171

19/180/m

bench: 9-6-4-3-3
chin-up: 9-8-5-5-5
total: 57

23/195/m

total: 70
used swinging pullup bar

How much/when do we rest for this workout (ie, rest between bench and pullups or only after pullups before starting the next set of bench?) Thanks.

36/165/M ... Crossfitting at Gold Gym Rosslyn, VA

Bench 165#: 12-10-8.5-8-6.5
Pull-up: 14-13-11-9-8
Total: 100

Yhanks you6fd17959ec4ee57ca46e6f8dba786ccf