October 23, 2007
Five rounds for max reps of:
Body weight bench press
Post reps for both exercises in all rounds.
Compare to 070526.
"CrossFitters are Strong" - video [wmv] [mov]
Posted by lauren at October 23, 2007 7:38 PM
First Lynne...can't wait!
Never done this one before. Excited to start it off tomorrow!
Very Strong! but are your toe-nails painted black or are you suffering from some disease Greg ;)
Lt. Michael Murphy awarded medal of honor.
See news on yahoo.com 10/22/07
Oooh, I did two rounds of this in prep for the OPT challenge now I'm glad that's all I did. Lynne is way tougher than it looks, keep those calluses intact!!
Anyone know how much the guy who did the weighted pullups weighs?
Also, inverted rope climb is probably the easiest of those 4 feats (well, MUs considering it was Annie's first CF even without full extension).
just wondering if we are suppose to rest inbetween rounds.
My first Lynne! This should be fun. One quick Q, do we rest between sets?
Thanks mcquilliams for heads up on Lt. Murphy.
Fine honor for one of America's warrior elite.
Thank you Mikey.
This one is so demanding on the upper body, and even the abs. It burns so good.
Greg Amundson is all over this site. I believe he is right at 200 lbs.
Questions about how much rest b/w sets:
I recommend keeping it consistent every round, somewhere b/w 3-5 minutes
I did this one last week. Funny story, but my results were.
October 12th “Lynne”
Bench Press (195 lbs): 11-7-6-5-4
Pull ups: 22-15-11-11-10
Combined Total: 102
I did this thinking I weighed 195lbs(I have for years). I weighed myself 2 days ago and I only weighed 180lbs! My bench numbers would have been alot higher.
#7 im pretty sure there is supposed to be no resting in between its just a quick change then do the next set its only 5 minutes so not enough time to do much resting!
tell us about the challenge. how did it go? how did you do?
ok.. my first time doing "Lynne" and am I reading right that you do 5 sets of bench first and then 5 sets of pull ups.. or is it 1 bench and then 1 pull up set?
whoops ment 5 rounds not minutes. doooh
#10 said 3-5 minutes rest and #13 said no rest. Which one is it? The workout is drastically different if there is no rest between rounds.
a new WOD....and i can't do it -- no access to a bench w/bar :(
Oh yeah. Wear a tight shirt unless you want it to tear. I have never had such an intense "pump" (for lack of better word)in my chest, arms, and back.
Thanks. I know Greg is all over the site.. didn't recognize him from the side though. :P Was mainly looking at what he was using for weights.. buncha kettlebells and other makeshift stuff lol.
#16 looks like they were both right - no resting between the bench and the pullups, but rest after the set before the next set begins.
Ooooh boy, Greg. I hope you have a good reason for the painted toenails! You and your old FTO are going to have a talk come January! ;)
would max push ups be a decent replacement for bp if one has no access to weights?
there is a vid of b. doing this somewhere on this site, which clearly states to rest several minutes between rounds. this is NOT for time, so take your time recovering after each round of pullups. i do not believe you are supposed to rest after the benches. enjoy this one...
I feel good about this workout. Thank god my legs get a break. Think my after action report will yeild positive results.
Just did Mary as rx'd:
Looking forward to my first Lynne tomorrow!
Dang... We still don't have a bench or access to a "regular" gym. I guess we'll sub handstand pushups, unless someone has a better suggestion
BTW, no rest between benches and pullups, 3-5 min. rest between rounds. I usually sub unassisted dips if I don't have a bench. Hope that helps...
I think no rest is posted so you can decide. If you view this primarily as a strength workout the 3-5 minutes suggested is correct. I start each round every 5 minutes so the rest in between is somewhere in the 3 to 3 1/2 min range. I actualy do weighted pull-ups in thsi WOD as I do use this one as a strength focus (I need it as I have to scale my benches to 80% body weight)
However, if you want to do this WOD like a metabolic conditioning+strength workout workout then blast through...it'll be a short one but that is OK...keep the variety....you can even alternate how you do it. My CrossFit gym takes this WOD concept and has you go at it for 20 minutes. You total the number of benches and pull-ups in the 20 mins.
#23 is right on the money, but who is to say how you perform this WOD as long as you do it consistenly. I rest 3-5 between exercises because that's how much time I need to recover.
The challenge was awesome, OPT did an amazing job setting the whole thing up and everyone there had a great time competing together in a fun and challenging atmosphere. Saturday AM was the hopper and PM was the trail run with Sunday being the CFT day. I was happy with how I did and I actually PB'ed on the total. Kudos to all the competitors for coming out and giving it they're all!
BP 165# 6,4
Something wrong with right arm it would not push up during bench presses usually I do this with 185-190#. It was very strange I started to fail during my warm up sets. There was no muscle fatigue arm just wouldnt push. Anyone have a guess why?
However, this was my best pull up performance to date.
bp(195lb) 16-11-10-8-8 = 53
pu 25-21-16-14-15 = 91
total 144 reps
last time 138 reps
hey jason #1
my first Lynne too- it's gonna be fun!
Completed my first marathon yesterday (Nike Women's Marathon in San Francisco), which was grueling and painful (thanks to two huge blisters on the balls of both my feet which ripped open at mile 3). As Tim Hamilton mentioned in his post about his kayak race a couple days ago, the willingness to tolerate that pain, my overall conditioning and endurance were definitely enhanced by and attributable to CrossFit, not just the workouts, but the community of people. I thought about the many people who have posted about their incredible comebacks from injuries and illnesses, the videos of people puking mid-workout and carrying on, and I thought about all the heroes (especially Lt. Murphy). At Mile 19 I met a woman who was on the verge of quitting, and started talking with her, told her the story of Marcus Luttrell dragging himself 7 miles across the mountain in Afghanistan, and she decided she could keep going (we finished side by side).
The many pictures and posters of the people afflicted with various blood cancers were also an inspiration, as was my own personal honoree, Connor, a 14-year-old boy who has been a close friend and classmate of my daughter for 8 years (he's a true athlete, a hockey and soccer player, whose indomitable spirit in coping with leukemia has kept me moving through many a difficult mile). I'm happy to say the Team in Training raised $18.6 million for research and patient support with this single race.
Happy though I am to have finally accomplished this goal, it really did bring home to me the many downsides to specializing in something like endurance running. I'm glad to be able to return to regular CrossFit workouts without having to figure out how they'll affect the track workout or long run on the weekend, and I'm thrilled to know that I'll never again see a "Run 10k" and think "Eek! I don't know if I can do that!"
I'm going to do this tomorrow, scaled as I can't yet do bw bench press, and glad it it doesn't involve too much of the lower body. Thank you to everyone who posts, especially those who share a bit of their personal story, to those who bravely workout in front of the video camera, to Coach for all the workouts and amazing content made available to us, and to all who serve both abroad and at home.
His toes are painted! :)
The Kettlebell cert exceeded my expectations. I can't explain how exciting it was to go to Santa Cruz and meet Annie, Nicole and Greg. When the English language comes up with a word I'll let you guys know. This was like a dream. Thank you to everyone for welcoming me. Jeff Martone rocks big time. It was great meeting my fellow Crossfitters.
I'm heading up to Seattle tomorrow for the Barbell cert. I wish I could go to every seminar. It's such a blast. I'm on cloud 9
I'm going to post the pictures and videos I took. I'll post a link when I get them up.
I LOVE CROSSFIT
CFWU x2 + 5 minutes rope jumping
BW = 74 kg
BWBP at 75 kg
10 - 7 - 6 - 6 - 5 = 34
17 - 13 - 10 - 15 - 13 = 68
total = 102
a bit dissapointing but did the 21 - 15 - 9 workout of sunday 11 hours ago so hope that was holding me back...
I went to the kettle bell cert this past weekend. I highly recommend it. J
Jeff Martone is an inspiration and phenomenal teacher - he is NOT NORMAL!!!
Greg assisted with the teaching which was a SUPER UBER DUPER BONUS... if you get a chance to hang with Greg of Jeff, I highly recommend it... just being around these guys brings out your A GAME.
Like Allison mentioned, there are no words for the impact these cert weekends have on ONE's life.
It's worth pointing out that the Lynne video is NOT wfs. Just to note.
Love the video. Greg A is my hero. I had never seen him in a video when he had smiled, now I worship him even more.
I didn't think that I was strong enough to do BW BP's so I used 70kg instead. Did exercise every five minutes, so WO was spread over 45 minutes (with 15 minutes WU for the hour).
BP: 3,3,3,2,3 = 11 (will beat this next time with using BW)
PU: 25,25,23,22,21 = 115
Quite pleased with the pull up numbers, not so much the BP, but I will work on that... As well as dips and push presses and thrusters and... The list keeps growing!
Cynthia, that is fantastic work! That's also a huge sum of money going to a great cause.
Phil, yes. Put something heavy on your back, otherwise do HSPUs.
A question concerning gym etiquette.
Having been certified in crossfit and a stickler for form even before I found crossfit what is proper etiquette when seeing a fellow crossfitter at the gym with horrible form, let him be and hope he doesn't injure himself or mention something and risk pissing the guy off.
Currently deployed to Okinawa, JP 31st MEU style
Corpsman of Marines
guacoin, so basically it was like the crossfit games, but in Canada? Did AFT compete, or did he just help out in setting it up?
Cynthiaj, #34, wow, great testimonial! Thank you for that inspiring account! Congratulations on completeing the marathon and encouraging others to do the same and rasing that money for a worthy cause!
5min rope skipping + CFWUx3 (No PU's)
BP 72,5Kg: 10 - 8 - 7 - 5 - 6. Total BP: 36
PU : 26 - 21 - 21 - 17 - 20 Total PU: 105
Overall Total: 141
Alternated chin ups with pull ups.
I'm quite happy with the final result :)
Doing this from Western Australia so your Tuesday is my Wednesday... tomorrow will be my first Crossfit session and it looks like I've chosen an absolute beasting to start with... Oh well... no pain, no gain...
Just did 21st OCT today, not going to rest tomorrow, going to do this one, and be caught up.
Can't wait to see where I stand.
Depending on how well you know the guy depends on the approach. The extrovert in me says says approach him with a smile and introduce yourself by name. If he doesn't know you know, open up the conversation by verifying he is doing CF. With out sounding like you are bragging tell him how long you've been doing CF and that you are certified then make the correction. As long as he is not to much of a Type A, egotistical sob and truly knows CF he should be OK with it. If he doesn't want your help then shrug your shoulders and walk away with a smile.
I would be thrilled to be approached by a certified CrossFitter correcting me on my form. (Talk about Type A personalities, I'm a cop and a pilot.) To me the correction would mean I will bet getter and that I've met another member of the family.
Last sentence should be -
To me the correction would mean I will be getting better and that I've met another member of the CF family.
Damn wireless key board. Ever since I've upgraded to Vista its been giving me fits. It types erroneous characters when I type fast.
I rested 1min b/t first round, then 90s. I came out too much, but it was a max reps.
Anybody know what the WOD is called that is 150 wallballs for time? Did it yesterday with a 25lb homeade wb for 10:02. I know there is a video of it, but don't remember what it is called. I want to see if my time was respectable.
25 half height box jumps
25 half height box jumps
25 half height box jumps
25 half height box jumps
Obviously this is way to much for her on her first time. I am going to scale the box jumps to something a bit lower as well as scaling the number of them. Here's my question. Do I scale the others so that she does 1/2 tabata's, or have her do 2 of the 4 tabata's, or what?
Some suggestions would be welcome, and anyone with any experience with this would be helpful as well.
The begining part to the above post is that my spouse wants to join us for tomorrow's WOD. How should I scale it given it is her first time? Don't know what happened to the post when I sent it last time, sorry about the confusion.
1- 20 30
2- 10 20
3- 8 16
2- 5 12
1- 3 8
After doing "Linda" last week I came in the next day and saw "Murph" and almost skipped it. Then I read the NewsDay post on Lt. Murphy and was inspired by his sacrifice and service.
Damn, I'm way too heavy for my strength... Or too weak for my weight. Or a combination. My guess would be the latter :-)
Couldn't finish this as my shoulder to jacked from workout yesterdat. Going to try and run tonight and knock is this tom am
Need to work on the kipping pullups. Just cant seem to get the hang of them yet!
Subbed 15 kg weighted dips (no spotter).
Dips: 11, 10, 9, 8, 6
PU: 12, 11, 9, 8, 10
Disappointing numbers, but my body is hurting from two days ago and from doing heavy deadlifts yesterday.
I tried doing 30 kg db bench press, but it was just to awkward to get into position with those heavy bastards...
PU - 23,16,13,12,13
BW = 201 lbs
Bench Press (92kg): 4, 2+, 1+, 1, 0+
(+ means I tried to get another one, but needed a spot)
Pull-ups : 24, 20, 16, 16, 16
*Did BW bench press the first round, and then dropped to 50kg
**Addition to Woody's post - First time as Rx'd!
What do you do if you don't have a spotter.
Not many people at my gym so probably will be hard to find someone to spot for every set of bench.
great story! should be very proud of what you accomplished.
are you the traveling crossfit cert gypsy? :)
No spotter so bench may have been a rep or two higher a couple of times...
bench: 4,5,4,4,4=21 pull-ups: 17,14,14,11,8=64
Can't do a bodyweight bench press yet. So I scaled to my 5RM. Pullups done with a supinated grip, kipping. I wasn't sure what the standard is on resting in "Lynne" so I went with my usual for a 5x5 bench press workout, 5 minutes.
62.5kg Bench Press: 5,6,5,5,5
5 min rest between rounds.
After, long (about 14 mile) untimed round trip on my bike to an appointment.
who ever said this was harder than it looks was right. Had pukie at the door.
Benchpress 80kg 11-7-7-5-6
Pull up's 13-11-9-10-7
Benchpress 80kg 11-7-7-5-6
Pull up's 13-11-9-10-7
J the Bear comment #53
the workout is called Karen
Greg A. Wow! All I can say is wow!
M 48 70" 176
Five rounds for max reps of:
Body weight bench press (175 pounds)
Compare to 070526
For people with no bench or barbell, the closest sub would definitely be pushups. Weighted pushups would be even better if you can find a way.
I and my buddy are new to Crossfitting, so don't blow me out when I tell you that I could only do 60% body weight and pull-ups with a spot!
But, I post it here for Crossfitters to hold my feet to the fire while I acclimate to the WODs.
Thanks a TON, and rock on!
Bench @ 195lbs
16/13/11/10/10 = 60
24/17/15/15/13 = 84
Total = 144
#71 scott s
Thank you !
Greg and everyone else on that video are animals!
Bench Press: 170
Total Reps= 201
Congratulations Cynthiaj, I'm entering my first marathon on Monday 29th October (Dublin). I'll remember you and your effort around the 18 mile mark. And thank you Crossfit for helping me become fitter and more motivated than I ever thought possible.
I agree with you about the joy of returning to a regular CrossFit routine after marathon training. My season ends this upcoming weekend in Grand Rapids as I try to run the same pace as G. W. Bush. 3:44 is going to be a huge stretch for me, but I thank you for sharing the things you thought about during the race. I will also keep inspiring images and stories in my mind when I just feel like slowing down or stopping because of the aches. I am definitely going to think about that video I just saw (i.e., Greg continuing to try and stretch that chin over the bar). I can't wait to share with you all how I did.
CrossFit...here I come again...it's been a long time...do you miss me? I miss you!
#43. Just curious but Im actually out here on Hansen too and it may very well have been me you saw as I don't much see too many others CF'ing...Whether it was me or not I always appreciate helpful advice, especially from someone who knows what they are talking about.
Haven't done the rx-ed version for a while - have subbed ring dips in the recent past. But need to get my bench up for the next time Linda comes round so here goes. Treated each one as an all out - no managing this time and took 3 mins rest between rounds
BW = Bench = 200lb
Total 51/ 66
Previous best is 57/51 at 83kg bodyweight
as rx'ed, bwt 73kg, bp 75kg:
Very nice to see Murph's story in my local paper this morning. Was able to share it with my wife who thinks my workouts are a little...nuts?
BP/PU, used 100# for BPs, bw=126. No spotter this morning so I went a bit safe.
Max reps with 20lb weighted vest.
Sub'd regular pushups for bw bench press.
Followed by a little sprint work:)
CrossFitters are strong, but they are also beautiful. Great work on the Muscle-ups, Annie.
regarding the toenail polish: I believe it is common for those involved in the striking arts (fighters) to paint their fingernails and/or toenails black, since they're usually busting up and blackening the nails on heavy bags, opponents' heads, etc. You'll see Chuck Liddell, Hackleman, and others who are tougher than me sporting the same look. My $0.02
Funny I did a very similiar workout yesterday on the rest day. That is freaky.. 33 y.o. #245
10-8-9-7-6 (the 3rd was more than the second what the hell?)
15-10-8-7-5 (gassed at the end)
Followed by 3 rounds of
Jump rope 2 mins
I'm just getting back into hitting this crossfit real hard again. I took about 8 or so months off, but i feels good to be back into it.
Boday Weight: 177
Used 175lbs for bench
21,13 14,11 11,10 11,7 5,8
pullups dead hang
Gaucoin is being modest. He had an amazing weekend.
Rob Corson and Intent had outstanding performances as well.
Amazing showing to say the least.
The whole day at OPT was awesome. Amazing turnout with an amazing amount of energy from everyone.
Kudos to the OPT crew and volunteers. It will be awesome to be at the next Crossfit games next summer.
Trying to rest my right elbow from medial epicondylitis/golfers elbow ( waiting for wrist straps from prowriststraps.)
Any suggestions for a sub for pullups-HSPU...? or just omit pullups entirely and rest it ?
Thanks for any suggestions.
I can't bench my body weight! So what do I do?
Cope out coming!
Went to my first Yoga class ever this morning. 1 Hour of insane sweating. The room was a sauna. Literally. Felt really good. However, I was tired is my point.
Anyway after the Yoga I had a hour before I had to go to work so I went to the gym and did Lynne.
Was unimpressed with my efforts. thought I would bang off a bunch more BP and PUs.
Lynne as Rx'd
5 rounds of max reps of:
Body Weight bench press (used 145)
Total: 152 (previous 161)
Overhand kippnig pull-ups. Rested about 5 minutes between rounds.
No Bench Press.
Taking a page from Pavel's Book.
subbed one arm push-ups. Counting total/set as minimum for either arm.
Pushups(R/L)--15/12, 11/9, 8/7, 7/5, 5/3
Pull-ups--17, 13, 9, 7, 3
Totals 36 Pushups, 49 pullups
My first lynne. Sad to say but I've been off the past 2 months due to international travel and picking up a second job at a bar (student loans suck) Can't wait to get back into it this week.
My first lynne. Sad to say but I've been off the past 2 months due to international travel and picking up a second job at a bar (student loans are horrible) Can't wait to get back into it this week.
My first Lynne
BP (185) 10, 13, 9, 8, 10
PU 24, 16, 17 14, 19
140 reps total
150+ next time
Meat heads wanted the bench so I only had 1 min rest for the last 3 rounds. It happens.
Cool Down row was needed and welcomed today.
8,30/5,20/3,16/3,16/3,16 Time- 10:16
Was not sure if it was for time or not so I went for time also.
Felt a twinge in my shoulder on the fifth set. Feel okay this evening so hopefully it's just a really good case of fatigue.
Bench w/ dbs
8(70#), 4(70#), 6(60#), 8(60#), 7(60#)
9, 7, 6, 8, 6
Just when I thought we had an easier workout today, haha!
I think this was asked, but I can't find the answer (sorry, but I'm brand new to CF)
Do you do 1 set of bench press and then 1 set of PU or all the bench sets and then all the PU?
I can bench my bodyweight, but only 1 or 2 reps. Should I be doing that, or use a lower weight to get higher reps like everyone else seems to get? Doing a workout with 5 or 6 benchpress doesn't always feel like its productive
I can't bench my bodyweight either, wish I could!
Try BrandX's scaled workout versions....look on the left hand side of the home screen for "Start Here" and click on Brand X Scaled Workouts......they scale them so you still do the workout but at lower weights....
hope this helps!
I found the video..answered my own question I think.
You do one maxrep set of bench press followed by a maxrep set of PU. Then rest 3 to 5 minutes then go at it again.
BP 175# 15,15,15,12,10= 67
pullups 18,18,16,12,14= 78
Total - 92
No pull up bar. Had to do them fromt the Smith Machine bar set on highest notch. Can't really kip this way, not that I've perfected that yet.
24, 16, 16, 12, 10
33, 29, 20, 18, 21
Loved this one!
Why is it I always get more motivated for chest days? Does this make me vain?
If i find one more person doing shrugs in the squat rack, i'm going to throw up...
Pull-ups- 40,18,20,16,20=114 pull-ups
?..if i only weigh 145lbs but am much stronger than this how much hihger weight do i do for bench. 145lb bench isn't enough weight to get a good pump. I usually max around 255lbs(1 time)..any suggestions?
Been out sick few months...
Can't kip at gym-too tall...feet hit the floor...any ideas would be helpful...Have a good day everyone.
17, 13, 11, 10, 9
18, 19, 19, 15, 14
Deceptive as always!
Bench Press 85 lbs:
Wasn't really warmed up until my second set.
Bench Press (used 65 lb dbs)
18, 15, 11, 9, 9
21, 15, 12, 9, 12 (on first attemps, I finished to 21 on each round. I like pullups)
Wasn't sure if they were supposed to be continuous. I took about 1 min between each round.
J the Bear,
I don't know that I would start a new crossfitter using a tabata type workout. The interval type is so demanding. I started on a tabata workout (first crossfit workout), and missed a week of training because I could hardly move. Then again, I went into it extremely hard. I think a better first workout would be a cindy.
Another workout based off of the 21-15-9 idea would also be good. Do a triplet of sit ups/ push ups/rowing. Best thing would be to ease her into it...I don't think you can ease in using a tabata workout...by the way, the workout you listed looks intense (are the box jumps completed during the 1 minute rest between tabata exercises?)
Boys on FOB Warhorse
BP (245) 7,6,5,4,3
BP (195) 7,6,6,5,5
BP (225) 14,9,6,6,8
J the Bear just noticed the two sets of Tabata pull ups in your workout. Thats rough!
great post and congrats on completing the marathon! you got me teary eyed too.
congrats on the OPT challenge! sounds like you guys had a great time! video, video, video! :-)
i loved todays video ANNIE! so great to see you in there, you rocked those muscle up's girl!
cfwu x 1
bwt 197 lbs, bench at 195 lbs
28-77 Total, huge improvement over last time.
BP- 22, 10, 10, 7, 8
PU- 22, 15, 10,12,12
burnout out on first set of bench. no rest between sets.
Wt BP PU
185 4 8
155 8 6
155 6 8
155 8 8
Didn't feel strong under the bar, hadn't bench pressed in a few months. No spotter so after the first set I scaled the weight back some more. Felt disappointed that I didn't BP more. Overall still a good workout, feel like I'm getting stronger at the PU's.
did Mike's Gym and BrandX Crossfit sites survive the the Firestorm 2007 out in California?
More importantly is Coach B. and his family and the Martin family safe?
#34, cynthiaj, Great job in the marathon, done in true CF spirit. A note of caution: while I can appreciate your desire to get back to CF WOD's and no more 3 hour long runs, be careful to give yourself adequate rest and recuperation before jumping back into the deep end of the CF pool. The marathon and its training compromise your body's immune system and your legs probably have lots of microtears and abrasions. Jeff Galloway's book on running advised an easy day of running for every competitive mile run, and in my own personal experience, I incurred nagging strains and pulls by going too hard after a long event. So relax for a while; we'll be here waiting with the puke bucket.
CFWUx3 (reduced PU)
total - 38 BP, 100 PU
joeyc - Its better than the guys doing curls in the squat rack (with a belt), isn't it?
cynthia -- great job! congrats!
a special thank you to all the firefighters in california. stay strong! you are in my thoughts and prayers.
w/u CFWUx2 (+pushups, pullups were playing around with which band to use, not reps)
subs: round 1 80#, 2-5 75# bench (just over and under 50% BW -- scaling as per BrandX); band assisted pullups, green (approx 40# help)
bench: 5-6-6-6-5 score = 28
pullups: 7-7-10-7-6 score= 37
total = 65
first, ME stuff scares me cause i workout alone. i never truly push to failure. that part sucks. but i definitely went heavier than my last 2 times i did lynne. second, i have been trying to play around with the bands to figure out how to kip with them and i can never get the rhythm. well, i found it in my 3rd set -- whipped out 4-5 kips -- super fun, btw -- but then made myself stop for consistency sake. i will keep trying to get the hang of those kips. they really were fun -- felt like a little kid swingin' around. (i am sure i won't say that on my next angie or murph, though!)
No rest between exercises
2 min between sets
1 min rest between sets
Bench- 10, 11, 11, 9, 12 =53
PullUps- 16, 14, 12, 12, 11 =65
Total - 118
31 total BP- max rep was 8
88 total PU- max rep was 20
6/18 (a kipping rhythm was found)
#125 and #127 Ryan S
Hey bro, I made a typo, it's not two sets of tabata pullup's, one of them is supposed to be pushups! Two tab's of pullups WOULD be rough! lol!
Thank you for the advice about where to start her at. That is a big help! My concern was that either the workout would be too dificult for her and too taxing, or that I would be a protective spouse and make it too easy for her! But your advice is good medicine! Thanks again!
A single bodyweight bp is right at my 1 rep max, so I dialed back to 66kg bps - about 85% bw. PUs kipping, the last three sets with duct tape wrapped around my hands.
BP: 5 - 6 - 5 - 4 - 3
PU: 21 - 20 - 17 - 16 - 15.75 ;-)
Rested 1 min - 90 secs between rounds
Pullups were dead hang full stop between reps (last Lynne was not at full ROM due to lasting tendonitis, but the shortened version allowed almost 3x as many reps as my current full ROM pullups)
Subbed pushups w/feet on a bench, nose to floor for bench press
yesterday completed AF PT test - maxed pushups/situps and run (9:54 indoor 1.5M). Unfortunately, like Coach Glassman, I eat too many carbs (I reeeaally like cookies, pasta, pizza, wine, etc. Which is ok when training for an Ironman, not so much now). So, my waist measurement (haven't seen a 32" waist in a long time) once again kept me from a complete max on the test.
I accidentally used 165 the first set.
bw: 191 (bp 195#)
55/87 = 142
Pretended to weigh 185# for the bench press.
Bench/pull: 10/11, 9/10, 7/10, 6/10, 7/10
Somehow on the way to the gym my brain metamorphosed LYNNE into LINDA.
deadlift, sub 70kg
sub ring dips
clean, sub 45kg
Someone once told me "if your not nervous about your workouts, you need to re-evaluate the way you are training." Since starting with crossfit i have now become nervous every single workout. THanks.
Bench 210 lb
Last January I couldn't even do 1 pull up, so I'm pleased with the pull-ups.
BP 75#-15x, 85-15x, 95-10x, 105-5x,115-3x
PU 3/3/2/2/2 all unassited!
swam 1650m free straight 34:34
total reps: 223
not quite as good as last time, felt weak on my bench toward the end, I think I'm still fried from sundays wod
First time as rx'd :)
(last time 109 with 100#)
First post after CFing for three years.(I guess I've been "lurking" longer than most)
What does the forum think of heavy dumbbell bench presses as a substitute if you do not have a spotter? Much much nicer to work to failure when the weight drops to the side rather than on your chest or neck. Plus the load is much more taxing than pushups, although personally I cannot quite get to my full bodyweight with dumbbells. Nice workout just getting those up off the floor ;-). Would be interested to hear if people think this is an appropriate sub.
Had to drop BP down to 165, about 90% of BW. Upper body is def my weak point.
Bench 165 #: 10, 8, 5, 5, 5
Pull-up: 20, 18, 13, 10, 10
Not great but a whole lot better than last time. Tweaked my right trap a bit early on during an enthusiastic pull-up. Hate when that happens...
Jordan/#148: Yep, I've had the same experience |:^}
Almost all the fighters I train with paint there toe nails for motivation.... I know it sounds weird.. For instance we'll paint our toes pink (I usually paint one of them not all) So when I get up in the morning the first thing I do is go weigh to make sure my wight is on track when I look down at the scale I see my pink toe and it reminds what I'm doing this for (the color being pink steams from an inside joke that lets say should best not be told here)..... Some people do it for no reason but my guys and I usually have a reason behind it.
juggle on people
Just returned from the very moving Department of Defense's Pentagon Hall of Heroes induction ceremony honoring the service and sacrifice of LT Michael Murphy. His name was added to the 3444 previous Congressional Medal of Honor awardees.
I'm sure you will be able to catch a replay of it sometime soon on C-Span; I can assure you it's worthy of your time. Like many have said here at Crossfit, doing Murphs (aka the mile sandwich) will forever be in honor of Murph, and those who went before him.
4 wk old rib muscle injury under left pec around to under left scapula is still giving me trouble.
modified- 70lbs pulldowns20x5
135 lbs bench10x5
as rx'd with 3:00 min. rest btwn. rounds
62-110=172 (last time was 166)
I just started crossfit and I can't quite bench my bodyweight as of yet and I can't do pull-ups. For the bench, obviously, I can just lower the weight; however, can someone suggest something for the pull-ups? Maybe jumping pull-ups? Thanks!
5/25 (new pull up PR!)
My bench sucks. Any ideas on how to get a stronger bench? Would have loved a spotter this morning to push me a bit. Did some ring push ups after to work the chest a bit more...
51 pullups Speal! I don't care if you are short and light, that is impressive after 26 presses of bwt.
WU- 5 minutes jump rope
1) 11, 11
2) 9, 10
3) 8, 6
4) 8, 7
5) 6, 6
23 y.o. male/179 lbs (did 175 for presses)
As I'm sitting here typing this, my forearms are so hypertrophic that my fingers will barely move, but I'd say that's a good problem to have.
I just about wussed out on the last round but I was able to dig down and find a little something extra. Great workout.
Can't do max bench press as I am missing some hardware (second rib on the R side) so I did the pullups and max pushups instead.
Help I can't lift my arms!
plus I split my hand open, thats like 3 extra points or somethin.
Set 1 2 3 4 5 Total
Bench 3 6 5 4 4 22
Pullups 12 11 7 10 5 45
Total = 67
I just wasnt feeling it. Started to feel a twinge in my neck from the pullups.
175#bp 9 / 8 / 8@165 / 7@165 / 8@155 -- 40 reps
pu 20/18/17/15/15 -- 85 reps
Total of 125 reps....sheesh that seems feeble...
BP - 65# 5 reps/round
PU - 90# assisted on gravitron 5 reps/round
I never seem to push myself to absolute failure, I think 'cuz I train alone...anyone have suggestions??
I'm back. First crossfit workout in like 2 months.
totals 46 Bench : 66 pull ups
(i guess the lifting my swim coach hadus doing was one sided)
time 17:31 with about 2-3min rest between (i know its not supposed to be timed i just wants a time limit)
i then did the 34 pul1 ups to get to 100and it took 3min. my grip isn't what it used to be
its good to be back i missed this.
bp 18/15/12/10/7 @ 175lbs
pu 15/14/12/10/8 @ bw 175lbs
BP / PU
6 / 10
5 / 8
5 / 8
4 / 8
4 / 8
I think the heavy dumbbells would be a perfectly ok sub if you have no barbell available. If you do have a oly bar though, and you have a little experience, you'd be better off with that.
Like you mentioned, the prob with the db's is, it's hard to get that much weight up into position, and then much of your energy expenditure goes toward stabilizing and controlling the weight, which is fine, but if the idea is to go for the heavy load, Db's kinda defeat that purpose.
On the other hand, if you simply don't feel comfy with getting close to failure with no spotter, and you have flooring that allows you to simply drop the Db's to the floor, then it would work fine.
CAN WE GET A VIDEO OF SPEAL DOING 51 PULL UPS.
Thats F'n beast!
bodyweight 194lb, height 6´3", M28.
Bench press (194lb): 10,7,5,5,5.
Pullups (normal): 16,12,8,8,8.
Scaled bench to 43%bw (up 10# from last bench wo)
Asst. pullups (70# firsts 4 sets, 58# last set)
I can see unassisted pullups on the horizon, am 40 and have never done a pullup in my life. Cant wait!
Another question: Are these supposed to be strict bench presses and pullups or bouncing-presses and kipping-pullups like in the video posted above?
bench 175/normal pullup
Cynthia J #34
Great work on finishing the marathon. I've always had respect for anyone who has the sheer endurance and mental willpower to get through that distance. That's a very symbolic personal milestone. I've heard it's very painful in the final miles. The furthest I've ever run is 10 miles, and that's as far as I think these legs were ever intended to go. Great job.
12/20, 10/17, 8/15, 6/12, 5/10
As RX'd @ 185#
105 total reps
My first Lynne, what a great WOD! I'm still working on improving my efficiency as I am being too deliberate in my reps - still holding over the weightlifting timing on reps. I'm also still getting the hang of kipping motion on pull-ups, but am noticing rapid improvement in my kipping form. Could have used more energy too, didn't eat in four hours, way too long. Next time I plan on blowing through a total of 125.
Cynthia, congratulations on finishing the marathon! It's quite an accomplishment and one of those moments that's guaranteed a spot on your life's highlight reel. It's extra satisfying when you combine the training with fundraising for a worthy cause. I'm in the opposite situation, having discovered CrossFit a few weeks before running the Chicago marathon for a second time. I didn't want to start a new fitness program so close to the end of my training, so I waited until after the race. During the last eight miles I was in a world of hurt: dehydration (temp. was pushing 90 that day), heat cramps, dizziness, you name it. Just thinking about all of the inspiring feats I'd seen on the CrossFit site and all of the crazy fast times people post for the WODs helped me push through to the finish in 3:54(PR) and I hadn't even done a single WOD yet! I can't wait to see what a year of CrossFit does to my time. I don't plan on running nearly as much as I used to, but I'm sure I'll shave off at least 30 minutes and hopefully more than that.
One more thing, I highly recommend that you go get a massage to work the knots out of your legs and back. It really helps speed the recovery up.
"Only he who attempts the absurd is capable of achieving the impossible."
-Miguel de Unamuno
First time with Lynne, though I have been CrossFitting solo for about two years now. Must've been travelling or something.
More better faster
Strict pu 11/7/7/7/8
No rest between sets
Body still broken from OPT Challenge.
New experience and a big eye opener for myself; I figured I was getting the hang of this CF after 2.5 months. I could not thank the OPT group enough for letting me join in the fun this weekend. I feel energized and pumped to push myself harder! I would also like to thank LTP for pressuring me into CF; it has been a great transition from Bodybuilding.
One other thing. I probably should have rested a bit longer between sets. I only rested 2 mins. More rest probably would have resulted in more reps. Next time. Guess I'll do this again on the rest day.
pre- cfwux, kipping ring dips, hspu, pull ups & increasing wt bp
post L holds X 5 AMSAP
Male 5,11 170
CFWU x 3
WOD as Rx'd
150 Pound Bench
Total = 90
Bench is not my strong point and never has been. But getting better...
total= disappointing 82
#34 CynthiaJ - What an inspirational post. Great job.
BP 85#/ KPU
I forgot the total reps for wod=117
Bench 10/8/6/5/5/4 =39
Pull-Up 19/15/13/13/13 = 72
Total = 111
Bench 14/10/9/7/7= 47
Pull-Up 28/15/20/20/20= 103
Total = 150
What about switching your grip with out getting off the bar during pullups to get max rep?? any comments?????
1701lbs / 33 / Male
Lynne as Rx'd
5 rounds of max reps of:
Body Weight bench press (used 170)
3min rest between
154 Total Reps.....
What is a good amount for this?
10 days into CF. Absolutely addicted.
BP: 4, 4, 5, 6, 5 24
PU: 11, 8, 10, 11, 9 49
Tough, no doubt about it. Cant wait for re-match.
Does anyone know if rest days are strictly for resting? I wanna start running on those days, but I don't wanna hamper my progress with the WODS.
Benched 135# 3/2/2/2/2 11
Pull ups 32/25/20/20/15 112
1 15 13
2 12 11
3 11 9
4 10 8
5 10 7
First CrossFit WO.
35m 200bw 70"
BP 185lbs 15,8,8,7,5 =46
Pullup 15,9,8,5,2 =39
Shoulders hurt real bad when benching more than 185 other than that great workout.
As Rx'ed (BP & PU)
1 - 15 / 28
2 - 9 / 18
3 - 7 / 14
4 - 6 / 15
5 - 6 / 15
Total - 43 / 90
M, 39, 175
first 'Lynne' as rx since 05/06
42 108 down about 11 today.
BP 115# 3,3,3,3,3
Pull-up p.r. prior to today was 23. Today was the first day with chalk!!
BP 175# 14,9,7,5,7
Bench 225(didnt trust w/o spot)
Pull Up (used assissted at 40 Lbs.)
Are there any standards to compare against, or averages,... basically how do you judge #'s on where you need to be?
46 / 171
BP 31, PU 45 -- last time 34/69
Disappointed! I'm 8 pounds lighter than May and I get 35% fewer pull-ups! Diet? Stricker form? I'll try and figure it out.
I took it a little easy since I am nursing a sore shoulder from a little mountain bike accident on the weekend. I fell into a hole...don't ask.
CFWUx3 (no pullups, light lat pulldowns)
Pullups-2 real 8 jumping, 10 jumping x4
BP- 110# x 10,8,6,5,8 (had a spot on the last set :)
42yom / 145
Lynne - as rx'd
BP / PU
17 / 33
14 / 26
12 / 22
10 / 22
09 / 21
Totals 62 + 124 = 186
This is 7 BPs and 19 PUs better than last time. Stoked and I think 200 is possible next time this comes around.
Post - GHD Situp Practice
BP touched chest
28 yom, 180 lbs
BP(185)/PU: 7/15 6/14 5/13 4/12 3/11
Bench press 12-08-08-07-07=42
Pull ups 25-15-16-15-16=77
BP= 10,8,6,6,4 = 34
PU: 1st set did 5 with 25 lbs strict/10 no weight kipping
2nd set did 3 with 25 lbs/8 no weight
3rd set did 2 with 25 lbs/8 no weight
4th set did 12 no weight
5th set did 12 no weight
4th crossfit workout I have done. Normally 1 day behind but had to mix up the rest day because I am at work tomorrow and dont have a bench. Good stuff Love it!!!
For my records, no rest between BP & PU 3 mins. rest after pull ups.
Horrible workout for me. I got into gym an hour late and felt blood sugar was low. Tried to drink some Gatorade, didn't really help. Bench down 7 reps, pullups up 9 reps, for an increase of 2 from last time. Disappointing workout, should have eaten lunch on gone to gym later.
170 lbs bench; pullups
Lynne as Rxd
5 Rnds Max Reps
Body weight pench press 165#
This was my first WoD. I'm sold.
How you guys get your pull ups so high? Are these dead hang perfect form pull ups or kipping pull ups? I did dead hangs. Cheated at the end though.
81/86 = 167
5 min rest between sets
M/26/175 (on way to 160)
BP 155/ Lat 130
So far out of shape...
didnt breath on very first set
first two couples at 195, next 3 at 135
BP - 5, 3, 3, 2, 2
PU - 10, 8, 6, 6, 5
Rested about 2.5 minutes between exercises
CF is so humbling for me when doing upper body exercises
Weight = 165
Bench - 12,10,8,6,6 =42
Pull Ups - 15,12,12,10,10 =59
Total = 101
I used to bench MUCH more...time to work back!
CFWU 10x3 -PUs + 400m run
5/8 - 3/9 - 2/10 - 2/9 - 1/10
15 - 11 - 9 - 9 - 8
Got cold waiting for the Bench at BigBox gym. I swear I was gonna ask these guys if they wanted to take a nap between sets.
CFWU x 3
32 YOM 195#
BP = 13, 12, 10, 9, 7
PU = 15, 16, 13, 11, 12
Total = 118
3-4 min rest
~1 minute rest between sets
Oppss made a mistake
in demo video the guy did 5 min rest between sets
Tough one today, been out of the gym for four days...not feeling motivated at all. maybe this will jumpstart me!
Bench press@205/Pull Ups
finished off BP with 10@135
Dissappointed in the PU's...back in pace tomorrow hopefully. Go Sox!
did BP at 165#
BP = 24
PU = 62
bench press: 17,10,9,7,7
As rx'd, 1 min between rest.
1. 7 23
2. 6 21
3. 4 16
4. 5 19
5. 4 16
PU 14,12,12,13 11
did Lynne at the big box, lots of loafing around on the bench and siping at the water fountain everything!
bwt 197 lbs, bench at 195 lbs
28-77 Total, huge improvement over last time.
M 36/ 190lbs
Workout Partner is 205 so we used his weight for bench.
BP 13 8 5 7 4
PU 20 13 11 14 10
BP- 13 PU- 30
My son, Marcus, who turns 4 in Dec. ran 1 mile on the treadmill during my workout.
we were supposed to take breaks between rounds?!?! we took like a minute between...that makes me feel better ;)
First Lynne @ BW:
New Pullup PR
1st time all five bench sets 10+
On the swole status.
BP 11, 10, 9, 8, 7
PU 20, 17, 18, 13, 11
Ring Push-ups with feet elevated 20 inches and Pull-ups.
CFWU x 3 (-pu's)
WOD - no bench so sub ring push ups(feet higher than rings) ring push up, pull up:
20,9 / 18,7 / 15,7 / 16,7 / 16,7
Post: 3 sets situps 25 reps, weighted ring dips, chin ups.
Well I thought for a second that I may want to ease back into the CF WOD's but my pride wouldn't allow it so I went after Lynne today with grand intentions and died after the first round. Seems like the OPT Challenge took the good out of me because my CNS is wacked. Anywho, no numbers worthy of mentioning but here they are:
Absolutely no gas in the tank for chins, grip died, you name it, should have stayed in bed.
this is my first Lynne. One of my favorites now!
as rx'd: bp/pu
1 – 11/22
2 – 8/18
3 – 6/14
4 – 6/14
5 – 3/8
34/76 = 110
Sub’d 90 lbs dumbbells for bodyweight barbell
Rested 3 min between rounds
Bench press Pull-ups
Can’t wait to try Lynne again to see improvement.
newby; crossfit for 3 weeks
195 bp 9-7-7-5-4
normal pullups 12-10-8-6-5
2min rest between sets
gasp, this was fun, what a pump
having difficulty with the kipping motion, still trying
CFWU x 1
6(80#), 5(85#), 4(90#), 3(95#), 1(100#)= 19
10, 10, 8, 6, 7 = 41
Overall Total: 60
This was my first Lynne. I think this is only the second time (for me) bench has come up for the WOD (other was Linda).
Question: looking at some of the other postings, should I have chosen lower weight to get higher reps? As you can see, I still have a way to go to get to body weight!
100 rope skips
10 pull ups
15 GHD sits
15 OHS (x3)
WOD: 5rds for max reps
165# BP 15-9-6-6-5
Pull ups 17-16-12-13-12
Total: 41/70 = 111
Did 150+ last time I did this but with a lot more rest between rounds (total time 29:13) - this time limited rest to <3min b/w rds.
Scaled bp down to 135# (about 65% bw).
10,11 : 9,11 : 9,9 : 6,8 : 5,6
First time meeting Lynne!
Bench: 165#: 6,5,5,4,4 (did not have a spotter/coach)=24
I swear that will be me someday, I swear.
Total:69 in 9min 12sec
46 y/o male 153#
opted for different version of Lynne today. max rep bench immediately by max chins with 3 minutes rest between sets. 12,21/9,15/6,11/6,6/4,7
left hand grip died during the third set so could barely hold on for 6 reps. Felt a little impingement in left shoulder(subscap area) during warm up so that may have effected grip strength.
pre: cfwu x 3, OHS practice 45# bar
post: L-sits, 3 sets 30 sec rest btw (20,15,20 seconds)
Anyone just a little disapointed in the Racist/Sexist porno music for the Lynne video?
BP scaled to 135#.
BP 16-10-9-8-7 = 50
PU 13- 6-7-6-6 = 38
Total = 88
Minimal rest between exercises.
Total= 57/73 = 130
Wouldn't it make more sense to time this wod and subtract the time taken from the total number of reps?
The beauty of crossfit is the time element, which increases the intensity of the workout.
Just a thought...
worked on my laggard squats in preparation for a CFT this weekend. 5x 185,205,205,205,205, 3x215. Max pullups between rounds; 20,15,12,7(?),17. BW:170, Y/A:59
Bench subb'd 195#
12-9-5-5-5 = 36
13-9-6-5-7 = 40