Heh... I can tell you the outcome of this one right now:
Round 1: 0 reps BP, 0 reps HSPU
Round 2: Same
Round 3: Same
Round 4: Same
Round 5: Same

Thank God for scaling.

slow down I haven't got today's yet.

Ok NOW it's My Birthday! WooHoo!

This has been the very best year of my whole entire life thanks to my Baby Brother EthanZilla and CrossFit. That includes all of you. Thank you for the Birthday Wishes and your great energy that makes CrossFitting so much fun :)

Happy Birthday to Sean too :)

Correction
II
V

Happy Birthday to everyone who has a birthday today...I figure is it is a little less than 1/365th of the population of the world. That includes you Allison. :)

I am so happy to see this does not really involve my legs, well other than to pull them up along with my body. They really need a break.

I am going to really wish I could do kipping pullups at my gym! I like my knees and shins too much though, I have killed them too many times trying so fairly strict it is.

Anthony (M/29/175)

Back Squat / Front Squat
45x5 / 45x5
45x5 / 45x5
45x5 / 45x5
95x5 / 95x5
95x5 / 95x5
95x5 / 95x5
145x5 / 145x5
145x5 / 145x5
145x5 / 145x5
145x5 / 145x5
145x5 / 145x5

Just practising form.

Then BJJ for 2 hours ... coach asked me to throw something nasty at the group, so we ended up doing Bottom to Bottom Tabata Squats and Tabata Situps in the warmup. Fun stuff. Rolled 4 rounds, felt pretty solid. Really comfortable in my guard and my passes are getting better.

Sorry, posted in the wrong section. Feel free to delete both of these posts. (#5, #6)

Holy Pain Fiesta...that workout yesterday nearly killed the whole South Florida HIDTA crossfit team. We are still recovering..BJJ Louie finished in 37:00...El Magnifico and myself tied at 40:39 as RX'd.

Happy Birthday to AllisonNYC good job on your year in crossfit.

Annie makes a good point in the clip about not confusing horizontal with vertical hip thrust. Depending on the context, such confusion could result in injuries to one or more people. Stay safe out there.

Just did Lynne a couple of days ago for the first time. (BW = 175lbs)

BW Bench press - 4,4,5,4,5
Pull-ups - 11,11,11,11,11

Got a long way to go, but the pull-ups are getting better, slowly.

smith machine?? I have no spotter. Thoughts on using the smith machine when your by your self pushing for max?

this is going to hurt

I was just thinking about this one the other day, and how a group of people gave me concerned looks as I went from the bench right into maxing out on pull ups. Last time I didn't have much of a kip, so I'm excited to try this one tomorrow.

Hmmm, Alex I'd like to go off the board for...

sailorcrew can I have your autograph?

I also dont have a spotter so i have to use the smith too.

Does anyone know what the bar on a smith machine ends up weighing after the counter weights balance out, or is my gym the only one weird enough to have a smith machine with counter weights to make the lifts smoother?

i need to know how much weight to add on to get my body weight.
it is clearly not 45# because i can lift it with my pinky.

Happy birthday, Allison, and I'm proud to announce today is my un-birthday.

To all crossfitters: What's the difference between soy protein and whey protein when it comes to performance or your personal preference?? I think the whey, being dairy, is killing my stomach. ANY input appreciated.

#1- Matt D- Maybe you will get more reps if you do pull-ups instead of HSPU. Just a thought.

yeah, my Smith Machine is has a fairly light feeling bar as well. I am new to Crossfit so I am not sure if they discouraged or not. I can do more weight with them, but it is a machine.

#1: same here... though it does say pullups not HSPU ;-)

guess I'll do pushups and some number of jumping pullups instead.

Skeletor the difference between whey and soy is whey is a good protein (especially isolate) as far as bioavailablity goes and soy is complete garbage. Somehow it became kosher to claim that soy is a good substitute for dairy but it's crap plus it's been found to create estrogens when it's consumed. Try googling soy milk and estrogens or something and read away.

In the meantime, are you consuming vast amounts of whey protein? Do you also drink a lot of milk and eat cheese a fair bit? That could be a contributing factor if you are sensitive to dairy, you may want to play with those foods a bit and keep using the whey to see if it still affects you.

Happy Birthday Allison!!! :)

Erin

for time or is rest allowed?

#14 and #17 just the count the bar as weightless on the smith machines. It isn't much more. If you can't get someone to spot you and you don't want to risk dropping the weight then use the smith machine. To get the best benifit of stabelizing the shoulders, it is better to use the bar. But if you do use the smith machine, I would suggest adding maybe 10% more weight because you aren't stabelizing.

#15 - Whey protein is used better by your body to build muscle. It has more complete amino acids too. Are you lactose intolerant? There are whey products out there that are listed for those with lactose intolerance... of the top of my head I can't list any, but I know there are out there.

Do you know what makes Crossfit even better? Doing the WOD in sunny Cancun! Viva la Mexico! They really need to do a cert or a Crossfit seminar here :)
Did yesterdays workout today. Small gym here at the Hotel,had to use 20# dumbells for SDHP and thrusters- but I can´t complain when I´m running on a treadmill looking out over the blue ocean, palm trees and and gorgeous sunset. ¡muy perfecto!

27:00 min

Gnat

p.s. Good luck J Rock on your treadmill test

Skeletor: It may not be the fact that it is whey. Your body is only capable of processing a certain amount of protein at a time because of limited enzymes in the gut. I seem to recall it's somewhere around 50 grams of protein at a time, and can vary by 25% (10 grams either way) depending on the person.

Key to recognizing this is how your excrement changes when you have high protein intake because anything you don't process just comes out the other end. Judging from your complains, that may be your problem.

There are enzymes you can buy to help, but it's cheaper to just space out your protein intake. You can find more info online. Hope that helps...

My knees are on fire from today. I must be doing something wrong. Any idea?

Also wondering if you are allowed rest between rounds, and if so how much?

I have convinced two (maybe three) of my friends to do a crossfit workout with me saturday. These are 37 year males who have enjoyed their food and beer. Any suggestions on what to do for an introductory WOD? I was thinking of doing 4 tabata sets. pull-ups, push-ups, sit-ups, squats...anything else?

Some one please give some advice on the front squat. I did front squats with an MT bar for todays warm up instead of overhead broomstick. I brought my elbows up and near choked myself out. Any tips...
Happy unbirthday skeletor
Happy Birthday Allison

Yesterday's workout was absolutely killer. Ouch. Had to use 80lbs. 43 minutes and something.

Question, how do you do thrusters without killing your wrists!? I have no trouble with clean catches and even transferring to the jerk. However, repeatedly going back and forth in a thruster cannot be healthy.

Comment #30:

Careful with the Tabata with untrained folk. They may be unable to walk the next day...

Perhaps a 10 minute Cindy might be gentler...

Big thanks to CCTJoey for the advice on recovering from a dislocated shoulder. I'm back to doing full workouts and BJJ training with little pain.

Thanks for the help bro.

isn't it ideally no more than 4-5 minutes rest between rounds? You might want to check the video demo of Brendan doing it. He rested 5 minutes. I always remember that video becasue it was the one so many people were "offended" by the music.

Epicurius,

I have the same question. My 42 year old brother never stays consistent with workouts, and still wants to do the old chest/tri, back/bi type splits. He needs crossfit workouts!! Any WOD ideas for my out of shape bro?

yeah Brendan was resting 5 minutes between rounds in the video. Solid video!

The term metcon is used a lot. What does that mean?

DIET TIP FOR EVERYONE!

Please don't eat fish and chips the night before yesterdays WOD (run,SDLHP,thruster extravaganza). I felt like poo. It took me 46 minutes, but had my diet been a little better, I know I could have finished within the 30-40 minute bracket. Hey - maybe diet does make a difference! No sh$#!

Chris

no way man. no smith machine. not ever. i feel weird even typing the word "smith ma..." see, i can't even do it again.

get someone to spot you or don't do that last rep that you might not get. you'll get waaaay more benefit from the free bar regardless. smith machines are not only discouraged here, they are made fun of. by coach.

#38metabolic conditioning. #26, pretty site, anti-random, could be a good warmup (and what's a "pull-down" is that one of those machine things?).
Happy Birthday to everyone whose birthday it is. Yesterday wrecked me. Time to FIDO and press.

Good tips on Soy/Whey.

OH YEAH.

I'M STILL SHAKING FROM TODAYS WOD. THIS SHOULD BE FUN. FUN FOR SOMEONE TO WATCH ME.

I'LL PUT ON A GOOD SHOW.

ROBERT S.
TUCSON, AZ.

I could use some clarification on this one. Do you rest so you can get a serious max. effort or do you do this one for time.

Last time I did it for time. Might try it the other way this time .

20/m/183
Did this one the other day

as rx'd
Bench Press (185#)-8/7/7/7/6=35
pull-ups -25/25/23/23/22=118
total -153

ATMATMATMATMATMATMATMATMATMATMATMATMATMATMATMATMATMATMATMATMATMATM

#26 Joe

The "alternative" to build muscle strength and endurance through specialization dosn't make much sense to me. If you always know what's coming how does your body adapt and improve?

Maybe you should find another place to promote your site.

for all those asking about rest for "Lynne:"

there is no rest between the bench presses and the pull-ups. after each set of pull-ups, you are allowed to rest. most will probably see the best benefits resting roughly 3-5 minutes, as this is enough to allow recovery though hopefully not long enough to lose focus. so you should be doing max bench presses into max pull-ups, resting 3-5 minutes, max bench presses into max pull-ups, and so on...

coach, experienced CFers, etc.,

i was amazed last time that so many people were capable of doing 20 or more pull-ups for multiple rounds, yet maxed out under 10 reps for the bench. part of my amazement could be b/c my own numbers were closer to even (though i am definitely a better kipper now), at 51 BPs and 66 PUs. is there a ratio that an elite, balanced athlete/CFer will probably approach? what about a total number? i feel a total of over 150 is fairly impressive. any thoughts on these questions?

#30,
I agree with Maximus about the Tabatas. They are not used to doing high intensity exercise and you need to work them in slowly so they don't wind up with Rhabdo. 10 minute Cindy is a good one. Maybe a scaled Fran would work as well.

allison #31

Relax you fingers and shrug your shoulders up. BIG CHEST as my coach always tells me.

did todays running/thruster WOD then back to the gym 2 hours later to workout with my friend. we did one of eugene allen's workouts. I am effin beat and will be so sore tomorrow!

Air Assault

3 Rounds for Time:

Jump Rope 100
10 Pullups
10 Ring Dips (sub reg bar dips)
Row 200m
20 KB Swings (35#db)
20 Ball Slams (30) (subbed 12# wall ball shots)
Run 400m
40 Air Squats
40 Situps

nadia 29/f/108

29:21

eric 34/m/145

31:06

I like a sprint PT workout for beginners.
100 M sprint, xx pushups, xx situps 100 m sprint, xx hspu/handstand, xx flutterkicks, 100 m sprint, xx body squats, xx crunches, 100 m sprint, xx burpees, xx situps. where xx is the scaled part. It doesn't take but 20 minutes it showcases the work, work some more, work differently some more aspect of metcon crossfit.

Or if your into Sadism, go with Linda. . .

(that was for epicurious)

Skeletor: In addition to what gaucoin answered for you. I too am sensitive to dairy and for years have been eating and drinking goat dairy instead of cow dairy. I personally like the taste better anyways, but the additional benefit is that goat dairy is easier to digest as it's closer to human milk than is cow's milk. On the other hand I think I may have heard something about unpasteurized milks being good too, since the natural good bacteria hasn't been boiled out of it, but unfortunately for me it isn't available in Alberta in Canada. Good luck!

happy birthday allison.

oopsie did a pullup heavy workout last night, so i don't think i will partake today. bench and deads today, methinks
p.

Saw that B was resting 5, but is there a time limit? The last time this came up, I rested to near full recovery between sets and it ended up being 43 min. I'm guessing if there is a limit to resting time betwix sets, you'll see #'s go way down.

MC

# 41 Stoker

random question but did you happen to go to Texas A&M, and possibly be in the Corps

I was just looking for some clarification. I've done this workout several times but always with my bodyweight, 180 lbs. After perusing the FAQ I noticed this for Lynne, "Bodyweight bench press (e.g., same amount on bar as you weigh)" So should I be doing 225 instead of 180?

Thanks in advance

Drew H..

Just came accross the Texas A&M's 'Dutch'.. some friends were watchin CF Youtubes.

Oh boy, he has got the Aussie female vote for CF calender boy!

Just thought that was a coincidence.. have a great day ;)

66"/185/43 M
As Rx'd
19/15
15/14
10/14
10/14
7/10

I just wanted to ditto that tabatas can be a bad thing for a first workout. My first Crossfit workout (month and a half? Two months ago?)was "Tabata Something Else," I thought it was really cool but I was limping for a couple days afterwards! It was frustrating to not be able to do every day things as well for the next few days. I'm not experienced in Crossfit by any means, but I can say that that was a rough start.

this ones my fav!

#17 Skeletor-great name by the way! Go with the whey protein, the soy protein, although it has a lot less cholesterol, it is linked with reducing the production of testosterone. That is bad, if you're a guy.
Happy birthday allison, I am one of many of your many secret admirers and I am drunk

Comment #47 Esteban,

Yeah 150 is impressive ('cause that's what I got last time...)

Actually I think a really amazing score is over 200, like our boy Speal.

And I quote from him last time we did this:

"Bwt: 133

26/51
15/36
12/27
8/21
7/20

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"

Will there be a cert in England any time soon? I know lots of egar Brits...?!

I don't think anyone needs to worry about the poor jiu-jitsu guys doing tabatas for a warm-up. Any good jiujitsu instructor is working a lot of conditioning with his athletes. One of our jiujitsu guys who rarely crossfits owns our Crossfit One World gym record for "Death by Burpee" (as many burpees as you can do in 20 minutes). He did something like 245 burpees and then trained BJJ for another two hours.

Sorry for the multiple posts. I am at work. It's raining, and I am bored. No one on patrol is being very proactive tonight.

#45 Esteban
No idea where you came up with your "no rest" rule, but it's not a rule. Rest as needed.

31/M/163

Very odd. Needing to vent a little more than usual on Tuesday, I went back to the gym for an additional workout (after the Front Squats, then Split Jerks I did). Turns out I did BW Bench and Pull-ups.

Five rounds

BW Bench (165), 12 reps
Pull-ups, 10 reps

Followed by a 4 mi run on the rest day, then yesterday's madness...

I think today is a rest day for me. Cheers.

Horrible outing today. Way lower reps from my Pr on Lynne. Poor diet this week (almost eating nothing due to time) having a course on deck all day out on the range, and having about 5 hours of sleep a night instead of my 7, and my shoulder being strong enough finally to do this again, but not back to origional. All right, enough whining on my part.

32 yr old male 5'10" 185 lbs

bw bench press / pullups

12/15
10/11
8/10
5/10
4/8

Will need to work back to my old PR apparantly. Hope everyone else is smashing theirs.

Anyone awake?

awake...?
I am now.
EST 6:30a

I've been out of the loop for a while.
I think I needed the very long rest, my body isn't sore or achy always now, and I am getting more energy each day. Hopefully, I'll be back CF'ing soon.
Any way, just wanted to touch base-

From a few days ago-
Erin (In8girl) Happy CF anniversary, you always inspire me to push a little harder.

Yesterday-
J rOCK-
Hope that your test results come back ok.

And Today-
Happy Birthday AllisonNYC!

Take care all,

Kate

Good morning everyone!

Hey,I consider myself to be in good shape, a strong crossfitter on the brink of breaking through to the next level, flexible and strong. IF that is all true, then why the hell did I have to KIP into my underwear and pants today? WTF! Can soeone answer that one! LMFAO! Surely you think I am kidding, however, I KNOW that a large majority of you know what I am talking about...maybe not with yesterdays WOD, but at some point! My hams and glutes are wrecked, it took me 5 shots down to tie my sneakers, and for whatever reason I kept losing my balance and crashing into the wall! My bride thought it was histerical! (wait till she's done healing from surgery! hahahaha!) So, I here is my WOD today....

2 Justin wall falls
5 kipping pants on
10 meter hobble around the studio

as many rounds for time for the whole day!

Hahaha! Happy Birsthday Allison, Sean, and everyone else who might jhave a birthday today!!

Thank you to all of those who care and inquired about the cardiologist appt. from yesterday, it is and was so appreiciated! Won't have results til mondayish. I have a stress echo today and will get the results from that at the same time. Lucky for me, my PCP and my Cardiologist are both my clients, so retrieving results is a peice of cake! Thanks again.

(todays WOD looks like a good one though, and I will hit that post clients!)

~J~

~Train Hard and Push Through "IT"!~

BW: 190

Subbed ring dips for bench press.

pu rd
22/15
16/14
17/11
17/11
15/11

Total: 87/63 = 150

My nominee for a Rest Day article:

http://www.opinionjournal.com/columnists/bminiter/?id=110010956

top 10 from logsitall for lynne:

Position Reps Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Matt Chan 201 M 29 195 FRCF
[2] Mike Lane 186 M 42 146 Solo
[3] Gant Grimes 185 M 33 192 CF.Wichita.Falls
[4] Scott Hanson 178 M 48 149
[5] Marcus Gafford 176 M 27 175
[6] Peter Egyed 156 M 21 198
[7] Aaron Jones 153 M 29 194
[8] Peter McIntire 151 M 23 173
[9] Joe (Elvis) Neault 149 M 30 185 N/A
[10] Jim Rebesco 146 M 25 195

Has been so long since I posted. Due to family obligations, did not workout Last Sat/Sun/Mon.
Tuesday was ill...so here is the week thus far.
Wed - 3 rounds for time of 10 power cleans (135#), 10 muscle ups (used legs for assist through the transition), and 20 box jumps (24") took about 21 minutes to complete.
Thurs - 1200 meter swim, first half used pace clock in increments of 100M and the 2nd half used pace clock in increment of 50 M sprints. After, did some underwater swimming.
Friday - Cindy as RXed for 21 rounds and 3 pull ups. After did some ring work. Wanted to work on ring dips. I beleive my ring dips would be classified as immature. Did negatives with those, concentrating on keeping my hands close to my sides and descending to arm pit depth. Worked on false grip pull ups also to follow the muscle up work theme. Thinking about a 5k on Saturday. Have a good weekend.

#70 J roCK

I'm at work enjoying my breakfast with a little light reading (CFComments). Your post just made me spit my coffee out I laughed so hard...I'm with you on that experience except I had to get dressed in the dark (add carnival music to complete the picture)

26/6'6"/201 lb

As Rx'd:
BP: 3/2/2/1/1 = 9
PU: 25/20/19/16/16 = 96

sailorcrew

hey man you're a star! oh, and open your damn hip!

34/5'8"/185
15/11
11/15
10/11
8/10
8/10
TOTAL - 52/57
Really wish I had someone to spot me, I think I could do more.

39/m/176cm/69kg

5 Rds for max reps

Ring pushups (feet about 3in higher than bottom of rings)
Pullups

17/30
17/25
18/22
16/23
18/20

Total: 86 ring pushups and 120 pullups

No bench and not enough weights at home. Did ring pushups first time ever. Felt like a decent sub for bench press.

Hey Julie Parisien, try to complete all 5 Rds today before you comment on my subs :-)

24/5'9"/132

As Rx'd
2/35
2/25
1/20
1/20
2/18

Total: 8/118

49m/5'10"/223
BP 225#-8,6,6,5,4
PU 8,6,6,6,5
nursing bursitis in shoulder and wrestling practices are beginning to take their toll on this old body.

Much like yesterday, did this workout earlier in the week so opted for 21-15-9 clean and dips instead.

Hari - Loved the article. I second the nomination. I'll save my comments in case Coach picks it.

Happy Birthday Allison and Sean.
Happy Unbirthday skeletor (whatever that is)

yes a cert in England please!

Good Lord is that BMB Milsaps

M 48 70" 177

"Lynne"

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

8/27
7/27
6/21
5/20
4/20

145
-------------------------------------------------
Compare to 071023

10/25
8/25
5/20
5/20
5/20

143

Gnat #25

It was 15 degrees here this morning. . . Thanks.
Man, I would LOVE to be somewhere warmer right now.

Did the workout as rx'd this morning.
27 M 72/165

11/15
10/15
8/13
4/10
4/8

25 yom bw_195
Wasn't as strong as last time. I need to put in some extra time with my bench. I've always hated it so now its reminding me of the amount of time I "didn't" put into it. Still not bw bench either:
bench: 185
5/21, 5/16, 5/15, 4/15, 4/16

PU's sucked a little today too. Will work on it some more tonight.
Happy B-day Allison_nyc!

J rock: Can you post the form for the kipping pants pull-on? I'm having issues today as well. It feels like a UFC guy was trying to rip my left leg off at the hip.

FUBAR!

Happy Birthday Allison! Thanks for checking in Kate.

25yom bwt 195
bench:185
5/21, 5/16, 5/15, 4/15, 4/16
bench and PU's felt a little weak
rower: 3:35 1000m

sorry about the double post..

35/m/70/170
WOD Lynne as Rx'd, 5 min rest between efforts, 185lbs on smith machine
score: 119

Happy Birthday Allison!

Yesterday's W.O.D. (I'm training to increase strength)

8x3 bench press @ 300#
3x5 push press @ 135# for speed
3x5 dips @ bw for explosiveness
5x3 dumbell snatches @ 60# for explosive and form
5 rounds of the crossfit w.o.d.

By the time I got to the w.o.d. it seemed pretty tough.

I don't have a bench or enough weight for BWBP. I do have a bar with up to 65lbs in weight and two up to 35lbs dumbbells. What is a good substitute for a BWBP? A HSPU maybe?

Thanks, M

J rock - I'll be thinking about you today. hope it all works out.
Bladeboy - since you brought up diet, I will tell you about my personal experimentation. I tried the Zone for 3 weeks. I hated measuring everything, I felt hungry a lot, and I can't stand eating that much dairy. Yogurt and ricotta are just NOT good for me. The zone was way too much work for too little good feeling. I didnt really feel stronger or more energetic. Then I switched to Paleo....NOW I FEEL A HUGE CHANGE!! Lots of even energy, strength to dig down in the WODS, never hungry (partly because I eat all day). I have only been eating fruit, meat (even the smoked kind, but not a lot of that - I try to avoid nitrates) and a quart of green smoothie a day (spinach romaine and some mixed frozen fruit to taste blended). Really clean diet and a hige change for me. I am a cookie, casserole, chips, bread kind of gal. The weight is coming off slowly, but I dont care about that as much as feeling GOOD. I mean, really good. Like the libido all of a sudden is going crazy. Too bad we have a couple of kids in the bed...
This Paleo thing is awesome for me. And not that hard as I am dieting failure. Sorry, I guess I should post this in the message board.

#56 Nick-- 180 total, including the bar. You were right the first time.

31/m/6'2"/205/CFT 840

Long time lurker, first time to post. Actually did Lynne yesterday morning (1st time as Rx'd) to save my legs for a brutal trail race on Saturday.

BP 10/6/4/4/4 Total 28
PU 20/15/12/10/9 Total 66
Grand total 94

Question for you CFitting triathletes. I am a Clydesdale triathlete who has done only sprint distances the past three years, but next summer plan on bumping up to international distance. In the past I did 2-3 CF workouts a week on top of the swimming/biking/running during race season. With the increased distance for next year, what is the best way to incorporate CF and my endurance training? I love to lift but I don't want it to be too counter productive on the tri's, but on the other hand I want to stay a Clydesdale (200+ lbs) as I am very competitive in that division.

Thank you in advance for any advice.

CF rules!

Sorry Memuc #80 you are totally right. I just stunk at yesterday's wod.
But I often wonder why people sub so much. I understand scaling, but subbing seems to defeat the purpose of the work. I dunno, I'm probably wrong. I just like to do it as Coach says to - albeit usually scaled. When I started I was told to just "do the WOD", but there are a lot of posts where people are doing way more than the wod, or something completely different. I get confused.

Actually did this one a couple days ago. One of my favorites.

27 yom bwt 175 5'10"

185 bench x 16,10,8,8,7
pu 15,10,10,8,8

49/51

32 m 190

pu-29
bp-14
pu-22
bp-13
pu-19
bp-11
pu-20
bp-12
pu-16
bp-12

as rx'd

~J~

~Train Hard and Push Through "IT"!~

Been pretty busy lately, so i haven't posted in awhile. Ed and I did Lynne today. By no means a personal best for either of us.

Jason: 29/193/5'10"

Bench: 195lbs
16/10/9/8/7 = 50

Pullups: 24/20/16/16/16 = 92

Total: 142

Ed.
Bench: 195lbs
14/9/8/6/4 = 41

Pullups:
25/19/16/15/15 = 90

Total: 131

wow, very sore from yesterday.

29/165/m
as rxd

bw bench- 9/8/6/6/5=34
pu- 11/15/12/12/10=60

total= 94 (pr)

18/23
16/20
13/15
12/15
10/14

Total: 69/87 (improved 0 Bench Reps and 2 Pullup reps since last time).

165/28/m/5.9

M/37/211/77"

bench (165): 11/10/9/8/6=44
Pull ups: 15/12/11/10/9=57

total=101

30/m/200
as rx'd
Press 10/10/10/8/8 =46press
Pull 10/10/12(strange)/10/8 =50pull

Not kipping completely. Next time I will

Julie #98,#95

re: subs. In my nearly two years hanging around here a part of the intrigue and interest has come from reading the posts in detail. Subs often come with a story (hotel gym, globo-gym, injury, lack of equipment), and I have found that I actually learn a little bit more about "CF the philosophy" from those posts. In a perfect world one would do the WOD "as Rx'd" and anything else would be an add-on.

As an example I'll use my version of yesterdays painathon. I have a badly torn rotator cuff and can't do overhead lifts or any "up" pulls. The standard FAQ sub for rowing is SDHP; since I cant' do the HP part I simply reversed the sub and did rowing as a sub for the SDHP. I would have been several minutes faster doing SDHP, and the rowing definitely added to the suck, but it was in part the stories attached to other people's subs in the past that got my grey matter working yesterday.

Just another viewpoint on the sub issue. BTW, the shower and a locked bathroom door is a wonderful sub for the communal bed/libido issue ;=)

So it is, no smith machine. I kind of figured that. Maybe I can get my gym to take it out and replace it with a squat rack.

33/M/133 LBS
B.P.(135) P.U.
18 28
17 27
17 25
15 23
13 21
______________________________
80 + 124 = 204 TOTAL REPS

30/M/205lbs
As Rx'd:
10/10 each round

chins-51,43,35,27,24-180
bench-20,18,14,12,10-74

bwt-160

#65 and anybody else confused about the rest. if you watch the workout demo video, you will see that there is no rest between the bench and the pull ups, but there is rest after the pull ups.

Look at the following video..
http://media.crossfit.com/cf-video/CrossFit_LynneWOD.wmv

Crap, I'm after OPT

44/178

17/34
12/26
9/22
7/21
7/20

Total: 52/123 for 175.

Didn't need to open my hips to do this, either.

M/56/205/70

As rx'd

bp pu
22 25
17 20
15 15
14 15
12 15
80 90
total 170
pull ups dead hang
bench #205

M/45/6'/175

Bench 175# 15, 13, 12, 12, 10
Pullups 20, 18, 15, 15, 13
Total = 143

Bench was flat back, no bounce
Pullups were kipping, chin over bar

26/M/5'10"/170

BP-170# PU-Dead Hang
12 12
10 12
7 10
7 10
6 10

96 total

bw 170

bp 175
pullups dead hang

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

bwt 200lbs
Bench @195lbs

10-22
6-20
5-13
3-10
5-13

Total 29-88, last time 28-77

Bench still sucks

#97, EricB: This question comes up frequently. Check the message board. I think during the winter off season you could do a triathlon black box in which you do 2 CF WOD's and take a day for a swim/bike/run workout, not all three, but pick one or two. You say that you're competitive in your category: what's your weakest event? Take that and focus on it in the winter. As the race season approaches, you should consider weaning yourself off CF WODs unless you have limitless time and energy. Keep in mind that international distance tri's favor swimmers and runners because everyone drafts during the bike so it's hard to put any distance on a competitor. You want to get out of the water in good position and get into a fast pack on the bike which will set up your run. If you haven't done a Total Immersion swim clinic, do it. Well worth the investment. Good luck.

#21 gaucoin,

I don't know where you're getting that information. According to http://www.pslgroup.com/dg/f5206.htm it has exactly the opposite effect.

subbed ring dips for bench press (no bench):
(no rest between dips and pull ups; 4 min rest between rounds)

1) 12/12
2) 8/10
3) 8/12
4) 7/8
5) 7/8

Total 72/50 = 122

bad maths... should be 42/50 = 92

Lynne- (170#)

BP: 18/18/15/14/13= 78
PU: 22/22/22/20/23= 109

Total: 187

WU- 5 minutes jump rope
WOD- Lynne (45lb bp, 30lb assisted pu's) 12 minutes
13,14
10,9
7,8
5,7
7,5
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

First time doing this WOD . . .
M/45/5'9"/157lbs

Bench Pr - 155lbs = 9-9-8-8-8 = 42
Pullups (non-kip) = 11-10-10-9-9 = 49

Total = 91

Any input on what a reasanble rest period between sets?

I'm interpreting this to be: bench press then pull ups with no rest in between for one set. Rest and then do the second set. Any thoughts?

I can't do bodyweight BPs yet for any kind of reps, but I getting closer! Last time I did 70kg @ 78 - this time 72.5 @ 78.

5/17 (bar was soaking wet!)
6/26
4/21
5/18
2/20

That was a PR for *good* pullups in one session - and I didn't get a single tear! Yesss!

RTC (#124)
I rested approx 1:45-2:00 min between each set, i.e. bench, rest, pullups, rest, bench, rest, etc. Don't know if this was correct, but I needed the rest!

F39/48Kg/152cm
Did yesterdays WOD today.
Had to sub rows for run.
SDHP 30lbs
Thrusters 30lbs
time 28:30
Would like to have run on the track, but for some reason this military base frowns on CrossFit, disappointing. So rowing it was.
Overall, great work out. I had to partition lots.

27/M/168 (2+ LBS today... hmmm)/5'8
CFWU x 3
BP-170
1 - 16/15
2 - 16/15
3 - 14/15
4 - 12/13
5 - 11/11
totals
BP - 69 @ 170
PU - 69
good day especially since i did 63 PU this morning...

30/M/190

6/8
3/6
3/6
3/6
2/5

Humbling, that's all I've got to say.

john

EdK926

Thanks for the quick response. I'm going to use 2 min rest between each set.

Is it okay to scale this with dumbbells and lat pull-down? There is a serious lack of equipment at the office gym.

I'll probably try it with 80# dumbbells (81% of bodyweight, but hey, they're dumbbells) and bodyweight on lat pull down. I can actually do more dead-hang pullups than I can bodyweight lat pulls. Hopefully this will approximate the effort.

1 hour til lunch, can't wait!

32/m/6'/185

BP PU
15 26
15 22
12 18
8 17
6 12

5min rope skipping + CFWUx3 (No PU's)

WOD:

BP 72,5Kg: 11 - 9 - 8 - 6 - 6. Total BP: 40
PU : 31 - 22 - 22 - 18 - 28 Total PU: 111
Overall Total: 151 (10 reps more then last time)

Alternated chin ups with pull ups.

BP 95 first three rounds, dropped to 90 for last two

1 11
1 10
1 10
1 10
2 10

#46 esteban

Good question. I'm definitely one of those people who will be in the 20's on PU reps and only 10 or 12 in the early rounds on Bodyweight BP. We do a ton of pullups, obviously, and when I started CF, I was probably 5 reps bodyweight bench press and zero dead hang pullups.

44/m/160#

Taught a client swings, deadlifts and ring dips today-Welcome to Crossfit Ash!

I think Christmas day will actually be a rest day! Wow, thanks coach

M/22/6'1"/185

Lynne as RXed with 2 minutes rest:
BP: 16
PU: 31
BP: 14
PU: 25
BP: 9
PU: 13- ripped a calous off and fell of the bar
BP: 12
PU: 18
BP: 13
PU: 14

Here's an interesting article about the minds power over the body.
http://www.nytimes.com/2007/12/06/health/nutrition/06Best.html?_r=1&ref=fitnessandnutrition&oref=slogin

Enjoy and great job everybody

M/5'7"/160

as rx'd - BP/PU

14/13
11/11
10/12
8/10
8/12
Total: 51/57 = 108 reps

HUGE PR. I only got 89 reps last time and that was with only 145# bench.

M/26/6'4"/225

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

41yo/f
making up yesterdays WOD
5 rounds
run .25mile treadmill 1 degree incline, ist round 7.9mph, > .1 mph per round
(30 stairs from treadmill to lifting equip, 1 min up and down)
55# SDHP 21 rep
25# thrusters for 1st 10 rep of 1st round then 20# thruster smoke me!

M/26/6'4"/225

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

I would like to ask everyone to take a moment today and give thanks, say a prayer, or just reflect about what happened 66 yrs ago today. And if you see a retired/active duty military member tell them thank you for their service. Without them we wouldn't have Crossfit!

I will post my results later.

hmmm.... just looked at my last scores on this one...
6 less pu, 6 more BP

I did however do a 1 RM earlier this week in a BP and after 2 sets @ 185 x 10, i maxed out at 255#, so thats nice....

# 17 Skeletor

I also have a problem with dairy and have started using dried egg whites. Egg whites are the "perfect" protein that they measure all other protein sources to, so I figure a good choice. I get mine at www.sportprotein.com/.

my first time posting so please, be gentle...

yesterday`s WOD was a tough one, good times though. my lower back is hurting today, anyone else? might be my form on the thrusters (rounded lower back in the hole). anyway, took me 37mins at 65lbs, and subbed 12 double unders for the run.
and i thought i was in shape...

I've been doing CF for about 2 mos. now and this is my first post. Here are my totals:

BP: 225
20/15
18/12
12/12
11/10
11/15

Total: 72/64

220/29/m/5'10"

M/5-10/216

Two months in, this is my first post. as rx'd - BP-225/PU

20/15
18/12
12/10
11/10
11/15
Total: 72/64 = 136 reps

Pre wod warmup - shovel 5" of slushy snow (aka "Sierra Cement") off my driveway before heading to work this AM. First snow of the year! This day always makes me feel like a kid again. WooHoo!

23/m/210

As Rx'd

BP - 8,6,4,4,3 = 25
PU - 9,8,8,6,6 = 37

total = 62

28yom/6'4"/213#

215# Bench:6,4,4,2,3
Pull:14,12,12,9,11

10 / 14
9 / 15
8 / 15
7 / 13
6 / 10
TOTALS
40 / 67 = 107

WU .5 mi walk on treadmill
WOD
BWT 165#
BP/PU
23/29 13/15 11/12 10/10 6/8

29/m/217/5.10

bp 225
20/15 18/12 12/12 11/10 11/15

72/64 136 total

M/23/6'5"/232

B 235#

12/12
12/11
10/10
14/10
8/10

bw 175

70lb dumbbell BP:
16;13;11;8;6 = 54

Pullup:
28;25;21;19;17 = 110

Total = 164

37/m/6'/200

as rx'd (no kipping)
200# bench/pull-ups
11/15
9/12
8/12
6/10
5/10

total 39/59 = 98

BP 22/12/9/7/7 -->57
PU 30/18/13/15/17 -->93

compare to 071024
BP 20/11/8/8/7 -->54
PU 26/17/16/14/12 -->85

40y/o M
75" 198#
"LYNNE" used 195#
1. BP 6, PU 40 (PR)
2. BP 7, PU 31
3. BP 7, PU 26
4. BP 6, PU 26
5. BP 6, PU 24
TOTALS: 32 BP, 147 PU, 179reps (PR)

Not only beat PR...
...totally crushed PR.
Had previous pr beat before the end of rd 3

Did yesterdays this morning, not great time but finished in 44:48,
Had my second talk with pukie today since I started crossfit 8 months ago (havent had any chats before that since high school wrestling).

I realized somehting today while sprawled over the trash can catching gazes from the geriatrics at my local community center. Crossfit is alot like my ex, as much as I dislike her I keep ending up with her in the morning.
p.s. (in a whispered tone) "I think I love you crossfit"

#121 Anon

I agree with the article in that, at least in me, estrogen levels go down with the consumption of soy. Too far in fact. Not a good thing. I was propelled into early perimenopause, and at 47, that's rather young. Since going off the soy my body is starting to regulate itself.

I try to stay clear of the stuff now.

43 y/o male, very strict pull ups, no swinging.

BP @ 195 lbs, 16,10,8,8,6
PU, 12,8,6,6,6

Did yesterdays this morning, not great time but finished in 44:48,
Had my second talk with pukie today since I started crossfit 8 months ago (havent had any chats before that since high school wrestling).

I realized somehting today while sprawled over the trash can catching gazes from the geriatrics at my local community center. Crossfit is alot like my ex, as much as I dislike her I keep ending up with her in the morning.
p.s. (in a whispered tone) "I think I love you crossfit"

185/m/28

BP/PU
15/20
12/20
10/20
08/15
05/20

145 up from 127

30/M/5'10"/180

Bench Press 185#
8;8;7;6;5

Pullups
20;16;15;13;14

Rough couple of weeks, spotty WODs

Bench at 145# (BW - 165)

4/15
2/12
2/12
1/8
1/8

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

Caveats:
1. Dumbbell bench press at 80%+ bw (max available)
2. No pull-up bar...had to do pull-downs on a Keiser pneumatic machine with very questionable calibration. WAY harder than free pullups, for me.

185

10/19
9/13
6/11
5/9
4/6

24/M/158/6'1

Bench @ 165 / Pull Ups
14 / 31
13 / 28
11 / 25
10 / 26
8 / 24

Total: 190

love this one...

as rx'd:

17/22
12/15
9/15
8/17
6/16

total: 52/85

very limited kip b/c of gym setup, but managed to keep same pull-up numbers as last time with max kipping.

27/m/195
As Rx'd
BP - 10,7,6,6,5
PU - 15,12,10,10,10

39/190

as rx'd 3:00 min. btwn rounds

20/45
12/25
10/20
8/18
6/20

56/128=184 172 last time

Guys i have a question i really need answering, i have come from a body building back ground. Ever since my first WOD i was hooked!! There is however one thing that im really struggling to get my head around.. and that is the lack in chest workouts. Does anyone do any additional chest workouts or do you just stick to the WOD?

Apart from that im loving the whole crossfit concept. The gains i am making are far better than i have in the past. just im getting a bit paraniod the chest is getting a bit small..

Any advise would be greatly received

Sub elevated 20KG ruck parallete pushups for bodyweight bench.
10/25/07
Push-9, 8, 7, 8, 7 =39
Pull-12, 7, 8, 8, 7 =42
Today
Push-11, 10, 9, 8, 9 =47
Pull-14, 10, 9, 7, 8 =48

strong work OPT!!!

My results for today, bench at 135 (real BW: 165)
Bench/pull ups
12/21
9/20
7/15
6/14
4/14

no spotter, so I didn't want to push too much on bench.

Short on time, did "GI Jane" on 7'6" bar.

12:02

Quick question - if you sub dumb-bells instead of the bench due to lack of a spotter, should each dumb-bell be still be .5xBW, or a little less? I tend to find dumb-bells a little harder, and would assume most others feel the same.

Thanks.

Scaled bench to 93p at 152p bw (61%) and 4 rounds.
Cheated a bit on PU rom to get speed/explosive.

17/13
14/10
12/8
11/12

I really hate bench since I have a small chest and long arms. The distance just kills me!

Tried Tabata Squat after that to get some leg action. 13,13,12,12,12,11,10,12 (10,95)

as rx'd
5/25 3/22 3/22 2/15 3/16= 116
110 last time

Forgot total: 54/43

33/m/225

as Rx'd
Bench reps/Pull-ups
15/14
12/12
8/10
10/11 <- What the hell
9/14 <- Again what the hell

Why am I stronger on rounds 4 and 5? Weird

Bench at 85kg

Bench Pull ups
R1 16 20
R2 12 14
R3 9 15
R4 6 12
R5 6 12

Still completelt wasted from yesterdays wod:-)

//Mads

M/32/173

BP - 175lbs

1)20/27
2)13/19
3)9/18
4)9/16 lost my grip
5)7/18

Swole on!

11/8,8/6,6/5,6/5,5/5
135lbs bench

3 sets waiter bows 65lbs
3 sets russian twists 20lbs

30 min on stepmill level decreasing from 20-8

Wow, performed (not sure if that is the right word for it) yesterdays WOD.....thats the worst one Ive done in a long while.

As Rx'd
42:36

24m/190/5'11

#172 Chris

I'm sure you'll get some answers that indicate that Crossfit is about function, not how big your chest is, which is true. More importantly though, from what I understand, the shoulders are a much more functional muscle group to develop, both for every day uses and for injury prevention. Even when you are benching you are using a lot of shoulder. I think the current chest focus is more about the bodybulding mindset then athleticism. On the other hand, my chest has gotten bigger since doing Crossfit. Despite little bench pressing, other movements that are common incorportate chest as well, in a more functional way; e.g.- dips and overhead pressing.

Age 44 BW 155

Round 1 40 reps
Round 2 30 reps
Round 3 30 reps
Round 4 30 reps
Round 5 26 reps

Total 156 reps

See you all this weekend at the OCFA Cert.

26/M/185
as Rx'd

20/20
17/17
15/15
13/15
10/13

75/80 = 155

First time trying this.... very pleased with the results.

6'4" 225lbs

BP 12,9,9,7,6
PU 18,14,10,8,8
Clean Power Press 5 rounds of 21 reps @ 75 lbs

Forgot to add I ran a mile after each set of pullups at 8min/mile pace. Is this cheating? Not really a rest, but kind of.

6'4" 225lbs

BP 12,9,9,7,6
PU 18,14,10,8,8
Clean Power Press 5 rounds of 21 reps @ 75 lbs

Question for the more experience CFers:

I got into this because I like the purity and minimalism of it all. So when it comes to kipping on pullups, aren't you compromising your form? In other words, this is clearly a push-pull power workout (as opposed to a total body endurance workout, like yesterday's beast). So shouldn't we restrict kips to timed, met-con and/or general total body workouts?

Just curious. If we're trying to post apples-to-apples on the message board, seems like there ought to be more clarity.

Love CF!

M/31/5'10"/168

165#
BP/PU
14/11
11/10
8/8
6/6
7/9
Pullups dead hang
How much rest should I be taking b/w sets? I was at 1:30 b/w sets.

30/m/185

12/25
10/20
9/20
8/20
6/20

45/105 = 150

M/29/170#

Bench 18-12-10-10-9 (59 total)
Pullup 22-14-13-12-10 (71 total)

34 M 195

Benched 205
15 - 25
15 - 25
10 - 11
7 - 12
5 - 8

Total
53 - 81

34/m/165

1st set of BP @155 the rest were a 135.

Bench: 10,15,12,10,8
Pull-up : 42,27,22,22,21

m/34/5'9/165#/CFT=865

Lynne as Rx'd
10+11.10+11.10+12.7+12.8+12=103
Up from 83 in October when I benched at 175.
I was real happy with my improvement until I saw some of the above posted numbers. Definitely need to improve my kip!

37 bw 190
as rx'd (bp 195lb)

bp(195lb)/pu
18/26
10/20
7/16
7/17
6/17
TOTAL 144 (last total on 071023 = 144)

37 bw 190
as rx'd

bp (195lb)/pu
18/26
10/20
7/16
7/17
6/17

TOTAL 144 (last total on 071023 = 144)

44/M/6'/185

1- BP @ 9 , PU @ 21 ALL AS RX'D.
2- 11 , 22
3- 9 , 19
4- 7 , 16
5- 8 , 17

DID FULL HANG TRADITIONAL PULL UPS TO FULL LOCK OUT AT BOTTOM.

STILL FEEL YESTERDAYS WORK OUT. I THINK COACH IS TRYING TO KILL US ALL.

RURAL/ METRO FIRE DEPT.
TUCSON, AZ.

I miss posting on here...I'm on the last couple days of an off week and it is absolutely killing me. Monday cannot get here fast enough for me. Good work everyone.

BW 186LBS

BP 190lbs 31/22/15/13/13
PU 27/23/18/14/12

28/M/165

1-10/14
2-9/10
3-8/7
4-7/6
5-5/6

#172-

Poor Chris! You just can't shake that weightlifting mindset of freaking out about your glory muscles! (Chest, bi's, shoulders, and tri's) I was fortunate that after 20 years of weightlifting, I shook the bodybuilding mindset after my first Crossfit workout and I never looked back!

Of course you are going to get leaner. It is inevitable. But bodybuilding is a specified sport and as you well know being even a competitive bodybuilder is nowhere near being "fit." Be happy that you have those muscles to work with as I find most people with big muscular builds excell at Crosfit much faster than those who have no prior weightlifting experience.

At the time when I could throw up big weight bench press with lots of reps, any metabolic conditioning workout would have crushed me. (Sorry globogym folks, that 30 minutes on the elliptical machine doesn't really qualify as a metcon workout!) Don't fret. I do a max rep bench every few months. I am still over 330#, so I am cool with that. I still have people ask me what I do for my chest. I tell them I do Crossfit, duh!

Off to One World to do Lynne before work!

11/12
9/9
7/10
6/10
4/9
total 87

ALLISON,

HAVE A GREAT BIRTHDAY!
HAVE SOME FUN WITH IT TO.

ROBERT S.
TUCSON, AZ.

M/37/185/70" First Lynne.

Until now I have never been able to successfully bench my body weight. Thanks Coach Glassman.

BP: 8,6,5.5 (LT arm did not lock), 4.5 (LT arm did not lock), 4.

PU: 6, 8, 7, 6, 5
Switched from forward grip to palms facing inward. I continue to try to kip but lose my rhythm quickly (according to Anne I am one of the klachunkers)

6'5" 215

This is one of my all-time favorite CrossFit workouts. Not because I am particularly good at it, but it's a nice break from the MetCon work and I feel all pumped afterwards (Kinda like the old SNL skits)

Nice work Chris...way to put it out there for the big guys.

38/M/72"/155
GAWU

As Rx'd (155#)
bp 10, pu 28
10,23
8,20
6,20
6,18
Total-40+109 or 149

PR by 2 BP and 9 PU!

As Rx/d

41 x 185# bench presses from pillars of poverty
116 x Ring PU

157pr

Comment #121, Anon? As in 'Anonymous'? Do you have something to hide? I'm not to concerned about the information contained in a medically-related site that refers to a 1999 study about soy and estrogen levels in women. The article prior to it talks about a cholesterol drug that lowers cancer rates, for the love of Pete.

First of all, I'm going to assume Skeletor is a dude. I could be wrong, but lets go with that. Soy and dudes just don't mix, it's a fact of life. Secondly, I don't listen much to what the medical field has to say about eating or exercise, they are good if you want some pills. I don't want pills, I want to know the truth. There's more than enough information out there about the cons of soy from much more reputable places, it's just a few Google searches away.

Good post with the female perspective on soy from SueAnne #163!

M/170/30/5'10"

As Rx'd

BP/PU
18/26
14/22
10/18
7/15
6/15
-----
55/96

Total = 151

5'8/185/38/M

As rx'd w/ 2 min rest in btween each set.

BP/PU
23 31
18 24
16 20
10 20
10 16

77 111=188

Right shoulder feels vulnerable from the kipping.

BW - 318

Age - 31

BW BP - 5, 4, 2 (@320) 5, 5 (@270)

Pullups - 8, 8, 8, 8, 8

Best wishes to Allison NYC for another year of 'hopefully' getting wiser and more fit.

Stuart

8-17
7-15
6-13 170# 101reps pr
6-13
5-11

this one sucked.......
dana bp 15,7,6,5,4
pullups 20,13,11,9,9
sergio bp 7,5,4,4,3
pullups 15,11,9,9,5
liberalism is a mental disorder-michael savage
support Michael Savage against CAIR

m/26/6'1"/225

BP: 185lbs

I don't know how to kip, so regular pullups...

3/3
3/3
3/3
3/4
3/3

31 total. I'm just happy I can still do pullups. Will double this in the next few weeks I know it.

Afterwards, I tried 500m row for time. Got 1:41. Had to figure out the pace (which appears to be balls to the wall), first time on machine. Will get low "30's" next time. I know it.

Afterwards practiced kipping for as much as my arms could take. Not much.

Cheers,

Tim

38yo M 197lbs

Rd 1 25 pu 12 bp
20 - 8
15 - 10
21 - 8
20 - 8

Total= 101 pu & 46 bp

147

Rest 2 mins between sets

1. 18/28
2. 12/20
3. 9/22
4. 9/21
5. 7/20

166 total reps
might have got 1-3 with a spotter on the bench.

28/m/186

BP: 18-12-11-7-7 for 55
PU: 15-16-13-15-13 for 72

total: 127 (PR by 10)

okay, now i am confused about resting. in comment 45, i noted that i believe we are supposed to go straight from the bench to the pull ups with no rest, then rest 3-5 minutes after each set of pull ups. i got this rest scheme for the CF-posted video of Brendan doing Lynne, as well as from the comment boards each time Lynne has come up. then, in comment 65, Lynne Pitts (who carries more than a bit of clout in the CF community) wrote that she had no idea where i came up with this notion of no rest between sets.

so please, can someone authoritatively set us straight on this? again, the only posted vid of lynne has brendan doing the benches straight into pull ups and only resting afterwards, though Lynne Pitts herself writes that that is incorrect. i wrote an e-mail to Lynne asking for clarification. no response as of yet, but it wasn't sent long ago. thanks...

33 YO 170 LBS 6'1"

AS RX'D
BP 14/12/13/11/10 = 60
PU 18/16/16/14/14 = 78

BP PR BY 5, PU DOWN BY 7

M/34/77kg

As Rx'd:

12/16
8/12
7/11
5/10
5/10

Total: 96

Time: 12min 30sec

24/m/170

Happy Birthday Allison!

BP 14/11/8/6/3= 42 (pr by 8)
PU 24/20/16/12/10= 82 (pr by 6)

29M/163#/5'6"

As Rx'd w/ BP @ 165#

BP PU
19 30
16 26
15 15
12 15
9 12

71 + 98 = 169

Previous was 62 BP & 73 PU's totaling 135

Anyone else experience bad heart burn (or as I like to call it - Dale Burnhart) when they started out on the zone? The last couple of days I've had some serious acid reflux & I've been on the Zone for about 3 or 4 weeks now.

Wanted to match last time bp,dreadlifts,pull ups
wasn't feeling it so did scaled version with 225 bench instead of 250

reps 8 9 10 11 9 total 47
reps 12 12 12 12 15 total 63
grand total 110, not a bad effort

M/27/175/5'9"

BP/PU
10/10
9/13
6/9
3/10
3/9

48yr/m/5'10/200lb
As rx'd
Lynne"
Five rounds for max reps of
BW=205
BW Bench press - 6,6,6,5,5 total 28
Pull-ups - 21,12,13,9,8 total 63

BWux2, skipping practise
42 yom, 174#
BP-8,8,7,6,6-35
Kipping pull ups-27/22/20/18/16-103
total-138 need to have a better warm up, no rest between bp and pu, 3 mins. after pu
post- du work, finally multiple dbls with proper form, only 12 weeks of toil.

Just checked last Lynne scores-BP-32, PU-82, total-114, so new PR today, but there is room for alot of improvement

26/F/115

BP 75#; Used assistance band
15/20
9/14
3/11
8/11
5/10

Total: 106

Last time did 55# BP

Don't have enough weights or a bench so I did regular push ups instead of bench presses:

Push up: 35, Chin up 15
25, 14
26, 8
30, 5
16, 5
(having such a good time I squeezed a few more out)
7, 3
7, 0

21/m/155
As rx'd
BP- 9 8 4 4 3
PU- 15 10 11 9 8
Total: 81
Tried to kip, didn't work so well. I can't consistently do it yet.

42yom / 143

as rx'd used 145# for BP

BP / PU
18 / 35
14 / 30
12 / 26
10 / 23
10 / 19

Total 197 PR

11 better than last time but was really trying to get 200. Failed on last set of Pullups. Should have easily gotten 22 in this set. My grip gave out and played havoc with my kip. Last 4 in that set were dead hang. Nothing left in the tank.

Post - Heavy bag kicks

cfwu sans pull-ups X 3

1st rd hspu and strict pull-ups, box push's and kips each after that

7/10
12/10
10/8
10/5
8/4

Not my greatest workout. I have definitely lost most of my chest strength since my PRs last April - mainly due to taking 2+ months off this fall...

Today:

165# Bench Press

BP/PU
8/15
7/12
5/11
4/12
3/10

41/M/195

bp: 11,9,5,5,5 (35)
pu: 18,14,10,7,8 (57)

compare to 10/23
bp (32); pu (41)

crossfit definitely working

my 8 year old get his blackbelt (decided 1st degree) in the morning - so very proud of him!

M/29/350pds or 159.1kg

Wow.. I have not done bench press in 6 weeks due to a shoulder injury, and I did a test rep at 135 and it worked so I went ahead and did the full set. Im not strong enough to do my body weight yet, so I did 245(my 1RM before my injury was 255) I got 2 reps the first set so I dropped to 225, and got 4/5 and then went back to 245 and got 1.

I am not able to do pull ups yet either..I did Knees to Elbows Mod 2: Mostly working on the height and Hang time.
Set 1: 2
Set 2: 4
Tried assisted pull ups, at the suggestion of my work out partner on 3rd and the 4th set.
Set 3: 0
Set 4: 0
Ok that didnt work but back to KtEs:
Set 5:6

I also maxed dead lift today and pulled 405 for a new 1rm. My old 1 rm was 365 taken a month ago.

Tonight Ill go back for some plyometrics, and Ill probably run a couple of rounds on one of the ladies for fun.

Age 35
BW 149#

Bench 150#
12, 11, 9, 8, 7 = 47

Pull-ups
31, 28, 23, 23, 21 = 126

Total = 173 reps

37/m/155

Wrecked from yesterday and I don't have a bench at work, so just did the following

5 rounds of pushups (feet elevated ~2 ft) and kipping pull-ups

35/15
30/12
25/9
20/6
15/3

41/M/195

bp: 11 9 5 5 5 for 35
pu: 18 14 10 7 8 for 57

compare to 10/23 bp(32); pu(41)

crossfit definitely working

My 8 year old get his blackbelt (decided 1st degr) in the morning. So very proud of him

M/28/180/6'0"

Swapped bench press with push-ups (feet elevated 12 inches) - no weight bench yet.

Push-ups - 32 / 22 / 24 / 20 / 20
Pull-ups - 13 / 8 / 7 / 7 / 7

29/f/110

woke up feeling like i had been hit by a truck, my booty and traps are killing me. warm-up took a good 30 min and i almost met pukie during the burgener WU.

ALMOST rx'd! damn it!

used 105# for bench

5/13 (ipod flew off on kipping pull-ups screwed up my reps)
2/13
2/16
2/18
1/20

pre: mod CFWUx1 + burgener WUx2
post: 2x20 GHD sit-ups

i'm beat.

Kate, thanks for checking in. i was wondering where you had been.

33/M/170
ring dips/pullups
21/25
19/20
18/26
14/17
13/16
total: 85/104 (189)
Improvement of 39 reps from 10/23/07. My best WOD in a long, long time.

M/36/160#

As rx'd
Bench Press - 71 w/ 165#
Pull-Ups - 134
Total: 205

Crossfit Pentagon - "You can cry, but you can't quit!"

185#/42yo

184# bench:
26/32
20/20
12/20
14/20
10/15

189 total reps

Hats off to all who got over 200.

I don't know what is so hard to understand about the WOD. It say complete "five rounds of." Then it lists two max weight exercises. It doesn't say anything about completing anything for time. So do the two exercises back to back to complete one round and then rest accordingly before your next round. Have fun!

32/m/215/6'5"

11/14
9/11
7/11
6/8
5/9

38/53

Total = 91

+7 on bench from last time, matched PR but PR was done when I was 220 back in May. -3 on pullups from last time. Overall +4 and a PR. I never feel like I did a good job on this workout, even though I have gotten a little better overall each time.

Bingo - thanks. crossfit is a thinking mans sport. i will look at the subs with less scrutiny and more thought. i did like memuc's sub of ring push ups for bench. holy full body killer - keeping balanced and also strong. those are tough.
and re. your suggestion...nice. like newlyweds all over again. you're the best, and DH will agree.

33/205/M

BP/PU
15/30 (both PR's)
13/26
12/22
10/20
9/16

59/114 (BP+4 Pullups new "PR" same total)
Pullups kipped

Rest day for me today since I'm on a little different schedule, but will post my results tomorrow.

Interesting threads today...

Chris,

I came from standard BB type workout history for prior 15+ years. Have been doing CrossFit for just over 1 year now. I have not lost anything in terms of bench press capacity despite having only benched about 5-7 times over the past year. If you do the CF warmup each day you get in plenty of chest work (45 pushups, 45 dips) plus all the associative work mentioned by MikeeG. I can actually do many more repetitions now at heavier weights than before, much more functional. Besides, if you are worried about it throw in a quick 2rep x10 BP workout every other week. Keeping up your appearance is your business. Don't be fooled, everyone has some level of vanity in their reasoning for exercise - for some the vanity-to-function ratio is 10/90% for others its 90/10%. Take a look at the accomplished Crossfitters - there ain't an uggo in the bunch.

On substitutions...
I try to do everything I can as Rx'd, but like the challenge of customizing the WOD as needed - to me that seems very appropriate to a functional fitness system. It should be robust enough to use wherever, whenever. It also encourages me to better understand the "why" behind the WOD's and exercises - I notice I get better at deciding what is an appropriate sub as time goes on and I understand the point of each WOD combination. Just be careful you are subbing for a legit reason rather than lack of "heart".

bwt: 153

BP at 155: 68

pullups with 20 lb. vest: 86

BP 205#/PU (deadhang)
5/10
5/9
5/10
5/9
5/10

25/48=73

Last time with 185# BP was 38/40=78

26/M/73"/190lbs

Comment #1, Matt D, listen to Pai Mei:

"No wonder you can't do it, you acquiesce to defeat before you even begin."

Bench: 15, 10, 6, 5, 4,
Pullups: 17, 14, 10, 9, 9

Modified
M/46/180
Bench 175
Lat Pulldowns 150 lbs
To match the last Lynn WOD
5/10
6/12
failed on 5/160x8
4/150x11
fail on 4/9
22ish(PR)/50 (PR) even with the 160lbs set

29/M/67"/175 lbs

I can't bench my BW more than twice, so I did 75% BW for bench:

B P 135: 10, 12, 11, 10, 10
Pull-up: 11, 8, 6, 10, 9

44/m/158#

bp 155, pullups deadhang

11/21
12/21
9/16
8/10
6/9

felt particularly weak on the bench today. was a struggle from rep #1. weird.

31/210/M

BP/PU
5/16
6/11
5/10
5/7
4/7

71 total. First time

First time with this WOD. Was feeling pretty sore today all over and tired so did not work at 100%. That is ok, I will rest up tomorrow.
60% BW BP (should have upped to 75%, next time)
Round 1 and 5 asst pull ups with 28 lbs asst, Round 2, 3, 4- chins ups (full lockout not there..Yet!)

12/10, 11/8, 10/6, 10/6, 10/5, 9/10
BP= 50
PU= 39

Row 2k just for fun
Erin

49m/5'7"/170
Sore/tired from yesterdays workout trainwreck
as Rxd
9/16 25
8/12 20
6/10 16
6/10 16
3/8 11
56/32 88

Same as last time, used 80# dumbbells since I had no spotter. (I believe I could have done more reps with 175 on a bar). Very tired today, but blew away previous scores.

Last time: 40/58 = 98 total.
This time:
1 - 15/22
2 - 11/16
3 - 8/13
4 - 7/12
5 - 6/12
Totals: 48/75 = *123*
(Kipped on last 2-3 reps of each pullup set)

Tried to do towel pullups afterward, but grip was shot. Did 10 L-pullups instead, stretched, and called it a day.

32/F/124

I'm not to the point where I can bench bodyweight, (yet!) so my bench was all over the place weight wise. I wanted to go as heavy as I could so I jumped around. My pullups are strongest in the neutral grip but I am working on getting strong in the wide grip (palms out).

1: 85lbs (7): 7
2: 95 (5): 5
3: 90 (5): 6
4: 95 (5): 4
5: 105 (3): 4

Total Reps: 51

I have a feeling I'm gonna be sore tomorrow!

26m/75"/200
as RX'd

BP/PU
18/17
15/11
13/11
8/7
7/6

113 total

m/38/178

I thought I pulled or strained something right off the bat on the first set of benchpresses, so I cut back the weight and built back up to the full weight for the last set.

BP/PU
5/22.5 BP@175
11/16 BP@135
6/12 BP@155
4/13 BP@165
1.5/12 BP@175

Not gonna bother adding them up...

Gaucoin, Arobe, Savoir-Faire, Aaucoin, Mikeman and everybody else...thanks for the info on soy vs. whey protein. Because of my skinny frame, I have been hitting they whey protein extra hard for the past three weeks in hopes of putting on some pounds. I have never had a problem with dairy before, but I think because of the increase in intake and the occasional protein shake on an empty stomach, I feel it even more. I found that if I consume the protein with some food, I feel fine. Total consumption of protein via whey per day is 144g, with my body weight being 155#. Being 6'2", I think I could use some extra meat on my bones. Thanks for your time and input and I'll continue with the whey and see how it goes.

38M/5'10"/170

6/7, 5/6, 4/6, 4/6, 4/4

wiped out from yesterdays WOD

Road the rollers for 50 minutes (15 miles) on my fixed gear to loosen up the legs and get some spin work in.

M/32/175#

12/25, 11/23, 10/20, 9/18, 8/18 = 50/94

26 yom 6'2" 155

As rx'd
BP (155#)/PU strict with 40# dumbbell (1/4 bodyweight)

12/10
9/8
9/7
8/6
6/7

Just got back from the field so my first WOD in over a month....
5'8/175

16/21
12/15
7/10
6/10
6/7
Total 47/63

m/28/195

BP (195lbs)-13,10,6,7,5=41
PU (strict form)20,15,11,12,11=69

Total - 110

Last time total was 109. I was better on pullups today, but sucked on bench.

26yom/6'1"/203#

BP, PU, BP, PU, BP, PU, BP, PU, BP, PU

15, 16, 11, 15, 09, 12, 09, 12, 08, 10

Age=27
BW=185

12/25
12/25
10/25
8/20
6/20

Bodyweight 170lbs.
Strict Pull-ups

26/9
11/5
6/4
5/3
5/3

How do you guys get so many pull-ups? Even if i had kipped, I don't think I can compare.

21/m/200

been working on my pullups so i did them with a chain

Bp/Pu

25/20
24/20
20/18
19/16
16/16

32 yo, 230#
back after 1 week off, injured my lower back last week, so it feels good to be back!

as RX'ed

10/17
7/18
3/10
4/12
4/13

28/70 = 98

Pukie walked into the gym and looked at me for a few minutes, but then he went away. no spotter, so played it safe on bench press; probably could have eeked out 1-2 more each set. This was my first Lynne as RX'ed.

BP/PU
20/21/15/19/13/16/11/15/12/13

total: 155

benchpress machine - 60lbs
CW pullups - 60lbs CW

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

34/M/6-01/185

BP #185: 10,3,4,3,2
PU: 17,10,6,8,5

time: 9:23

30m between the bench and the pullup bar

ROM's
PU's & Dips

WOD (200BP)

Bone
13/25
8/20
4/15
5/20
3/15=
33/95
Tot: 128

DJ
18/30
12/24
9/20
7/21
6/21=
52/116
Tot: 168

Bone, strong work bro! Especailly after the Enchilada Plate. Major improvement on your PU's. I think we both know we are weak in the Beach Muscle area. I'd much rather be able to pull my own weight then push it though. See you w/the rest of usual Firday suspects later.

Get some, Go again!

44/76"/192

BP: 185 lbs

5/11
4/10
4/9
3/8
3/7

19/45 ---> 64

29/m/159/68.5

BP=160

1BP: 16
1PU: 15
2BP: 14
2PU: 17
3BP: 10
3PU: 15
4BP: 13
4PU: 15
5BP: 10
5PU: 18

total BP: 63
Total PU: 80
Grand Total: 143

I kind of slacked on my pull ups. so not very stoked on my effort. It felt good to do some bench.

29yo/M/6'4"/197#
BP(90K)

12/20
07/15
06/16
06/12
08/19
39/82=121
Wasn't prepared for this one, a little disappointed.

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU w/feet on rack per round. Bench press 45lbs x 10 – 95lbs x 10-10 – 135lbs x 10.

"Lynne"
Body weight bench press @ 165lbs: 8-9-9-8-7 = 41
Pull-ups: 16-11-12-13-10 = 62

3 minutes rest per set. Foam roll after
Compared to 071023: Bench Press 165lbs: 34 Pull ups: 70

20/M/170/5ft10

BP (165 lbs) = 12,13,10,9,8
CHin Ups = 20,20,20,10,13

Total = 135

45/M/155
BP 135: 16/12/8/7/6 = 49
PU: 34/26/21/18/16 = 115

Happy Birthday, Allison!

BP (165) = 12,6,6,5,4 = 33
Pullups = 26,18,17,14,15 = 90

Total = 123

m/36/185

BP (155) 11,9,8,7,7
PU 13,12,10,9,9 (I take it this is reps without stopping or dropping from the bar. Grip was a real issue here, for some reason the bar was a bit slick)

I haven't even thought about Bench Pressing since 'Linda' I was uncertian how I would do but I've jumped a solid 20 lbs since then in my BP!

185# 8,8,9,6,6
PU 10,10,15(switched to under hand grip)10,15-

Wouldnt quit on the last set.
29m/210/6'1"

34/M/5'-8"/160lbs

as rx'd
BP 21, 14, 12, 11, 11
PU 18, 14, 12, 11, 11

Total 135

First time with Lynne - could have done more if had a spot - strict pulls no kipping

I DID do this workout last time! increased my total reps from 79 to 98!

WOOT, THERE IT IS!!!

J-SEAL

#222 Tim M.,
I know it too! Perceived effort is what it is all about. Nice job on that rower for your first time
J

34/M/172

BP (175) 12,12,12,12,9
Chins: 18,18,18,18,21

Gamed it to get 150 total

37 M 175

As Rx'd
30pu/10 bp (3-5 min rests between most rounds)
15/10
13/7
19/9 (after 6-7 min rest, phone call)
17/7

My left upper tricep is already extremely sore and very stiff, hope I didn't injure it too badly. Not sure if it was the kipping or the bench that did it.

Question for all you long-time CF-ers: I have a friend who weighs around 300-310, 5'7." I have been talking to him and he wants to get started training. He knows his diet is crap, lots of room for improvement there. But is the zone or Paleo the best way to go for serious weight loss?
Also, the weight makes it difficult to even walk without a lot of friction in certain regions, so I'm not sure yet what to do about the WODs with running. He's got pretty strong legs from hauling the weight around. He does like to bike which is great because that is one way to get metabolic conditioning.

I've only done this a little over a month so I don't know what is possible. I guess what I'm hoping to hear is that someone has (or knows someone who has) lost a LOT (80-100 lbs) of weight with CF. Any ideas would be greatly appreciated!

34/M/172

BP (175) 12,12,12,12,9
Chins: 18,18,18,18,21

Gamed it to get 150 total

BW 127, mixed warmup

Bench 105#/Kipping pullups
9/20
8/17
8/16
7/13
7/17

39/83 = 122 total, up 12 on bench and same on pullups. Hate the pullup bar at the gym, my numbers are always 10 fewer I think...anyhow, next time I'll up the bench to 115.

forgot to add: I did do this workout last time.

total last time: 79 reps

total this time : 98 reps

WOOT, THERE IT IS!

j-seal

BW 172

BP-18/10/8/8/8= 52
Pull-ups-35/18/15/20/20=108

Total: 160

Feeling fried today.

snatch balance, max= 145 90%= 135 80% 115
tall snatch and hang power snatch- 45, 65, 75, 95, 95

4 round
5 clapping pushups
10 jumping lunges
15 kippling pullups
3:55

Bodyweight: 140lbs

Total Reps: 118 (+18)
Bench Press / Kipping Pull-ups
13 / 26
8 / 16
7 / 15
4 / 13
4 / 12

M/39/6'2"/200

BP (165#) = 12,12,8,7,6
PU = 10,8,8,7,6

Three minute rest between rounds.

Total = 84

m/33/70/200

25/25
13/13
10/10
10/10
9/10
67/68=135pr, 205#bp and 5 minute breaks.

first day of crossfit
18 y/o Male, 230lbs, first week lifting after end of football
Bench/Pullups
12/8
8/6
6/6
5/6
4/5
= 66 reps

Bench (170lbs)
10-7-6-6-6

Pullups (kips)
21-17-16-15-15

Total - 119 (up from 96 last time)

10/30,7/21,7/21,4/16,3/20. Used 165 for the bench. The last time I benched was the last time I did this WOD. I wish Eva T would figure out how to do a kipping bench press. BW:169 Y/A:59

27/M/180
19/45,13/30,7/23,7/18,7/22= 53 BP and 138 pullups...191 total

bench 95
5-5-5-5-5
pull ups assisted
9-8-7-6-7

One day behind...

23yo/f/142

5 rounds for time of:

400m run
21 SDHP (60lbs.)
21 Thrusters (60lbs.)

Time: 34:50!

Never done this workout before... brutal. Can't wait to see what my time is next time.

CFWU, with supermans substituted for back extensions, and pullups and dips omitted.

Round 1 -- 20 pushups, 10 jumping pullups on rings
Round 2 -- 8 pushups, 6 jumping pullups on rings
Round 3 -- 5 pushups, 3 jumping pullups on rings
Round 4 -- 3 pushups, 2 jumping pullups on rings
Round 5 -- 3 pushups, 1 jumping pullups on rings

43/6'1"/186

as rx'd w/ 185lbs.

15/25
11/20
8/15
7/13
7/11

48/84 = 132(pr)

definitely room for improvement. maybe next time i'll be over 150. pretty low energy from yesterday.

27/F/5'5"/132

Used 85 lbs for BP. Did dead hang chin-ups rounds 1 & 2, used 30 lbs assistance on gravitron for rounds 3, 4, & 5

BP: 12, 9, 7, 7, 6
PU: 3, 1, 6, 5, 5

I really need to work on learning to kip.

3 rounds:
max push ups
max pull ups

28/7
21/5
18/5

Practiced Kipping at end.

with 175 lbs

10/10
6/10
4/9
3/9
2/8

50/195

Ring Push-ups with feet elevated to 18 inches.
Pull-ups 25-20-15-14-12
Ring PUs 33-25-22-21-20

Legs so sore from yesterday, never so happy to see bench press and pull-ups in my life.
185lbs-12,10,9,8,7
pull-ups - 15,12,10,12,13

hey breakin benjamin... Im no long time CF'er (only 3mths) but I am a trainer and have assisted alot of heavy people lose lotsa weight.
I would suggest looking at the brand x workouts that are modified and asking your friend to choose the level he wants to do - gets his buy in.
As for the running, he can walk as fast as possible until he starts to drop the weight and can then start to slow jog and build up from there. For the fiction challenge, suggest he wear bike shorts under his shorts and maybe a rash vest under his shirt. If this doesnt work for him then the bike might have to be it. But you would want to get him doing weight bearing activity asap.
As for the food component Im unsure, as I havent researched it fully yet. Although Im sure that just following a plan is what he needs. But this will be the key.

27/m/168

subbed 130# for bench

8/15
8/11
6/9
5/9
6/10

M/72"/158/31

Bench 160lb/Pullups on my garage truss,dont have a bar yet...felt a little weird as I had to hang there and could not wrap my hands around the board as it was too wide. My pullups suck as it is and I think I made it harder on myself!

16/5
15/4
11/6
10/4
9/3

I am catching up to everyone else here, one day behind, and I am looking forward to tomorrow.

33/M/6'2"/225

36:22 thursday's WO.

M/24/143lbs

BP/PU(strict)

10/30
8/18
8/16
7/15
8/15

Total: 41/94 = 135 reps

23/m/175

12/15
11/12
10/12
10/11
9/11

Are we supposed to rest between rounds, or go all the way through without rest (what I did today)?

24M/6'6"/245lbs

"Lynne"
245lb Bench Press: 9,10,8,7,6 = 41
Pull Ups: 22,22,18,15,20 = 97
Total: 137

Last time: bench=39 Pullups=91 total=130

7 rep increase. Oh well, at least it's up!

M/36/169
BP 155 Smith Machine

11/14
11/15
11/15
8/12
8/12

BW: 263 BP: 265

To think benching was my forte back when I was a powerlifter (500+ single, natural). A little sad...I may just have to start doing some benching now besides what's Rx'd.

BP: 6,5,4,3,3
PU(hang): 8,8,7,6,6
Total: 56

Question,

Is there a way to substitute jumping rope for rowing in Fight Gone Bad and convert the number into a equivalent score?

M/27/165#/5'9"

CFWU x 2

BP: 4,4,4,3,3
PU(deadhang): 12,10,9,10,8
Total: 67

And Happy Birthday AllisonNYC while you still have a few hours left of it.

as Rx'd
BW: 183 BP: 185

BP:9,7,7,5,4
Hang PU:15,13,11,10,11
Total: BP- 32 PU- 60

WOW I thought for sure I would get closer to 50 reps total with my body wt. Granted I have not benched (other than the WOD) since I started CF but I am pretty disappointed. But there is always room for improvement.
Great Job Today Everyone!

#33 Mike with the shoulder issues... no problem man. Share what you learn.

Since it doesn't appear that I posted Lynne last time I will post both today!

Oct 23, 2007
BP (45lbs), no this isn't my bodyweight, hee hee! 19/14/13/13/10
Ass't Pull Ups (purple band) 5/4/5/4/3

Today
BP (45lbs) 21/17/15/14/10
Ass't Pull Ups (purple band) 8/7/6/7/7

BW: 180
BP: 9-6-5-4-3 = 27
PU: 20-16-16-17-14 = 83
Total Reps = 110

071023
BP: 8-5-5-4-4 = 26
PU: 20-15-15-15-8 = 77
Total Reps = 103

6'5" 215

Lynnw w/ 215#
10/12
7/13
5/9
6/8
5/8

Well. This is terrible. I am really pissed that my strength on PullUps seems like its just leaking out. Everything else is getting better, Im not heavier, but I feel like my third pullup on is like pulling a tanker.

Anyone else ever felt like this??

37/m/168

Bench was 170---- Pull Ups

1) 12 22
2) 8 15
3) 6 11
4) 5 12
5) 5 10

I could've really used a spotter for the bench. Also, at the fourth set of pull-ups I used a dead lift grip and the fifth set was a dead lift grip too. I just gripped opposite from the fourth set. I only rested between 1 and 2 minutes between rounds, though.

32/M/165#

"Lynne" - NO REST AT ALL!
as prx'd

BP 21/9/6/4/4
PU 17/6/6/4/4
Total: 80 reps

10/15
10/15
7/12
7/10
6/10
Total
102

m/40/173

Lynne @ 165#

BP: 8-7-5-6 (ugly failure on 7)-5 = 31
PU: 15-20-17-18-17 = 87

total= 118; bp down 16, but up 25# from last. PU + 18 from last.

f/37/140

BP (107 lbs= 76%bw)
5-6-5-5-4

PU
5-5-5-4-3

total: 47

Anthony (M/29/170)

Bench Press (170): 22, 16, 14, 13, 13 = 78
Chinups: 25, 20, 25, 25, 23 = 118
Total: 196 (ties PR)

Lost some strength on bench, but otherwise not bad.

Nice effort Anthony

WOD number 14
body weight 195

bp/pu
3(185)/4
6(155)/4
6(155)/3
5(155)/3
5(155)/3

total 42 Its a start

36yom/6'/205

10/28
7/21
6/22
5/21
3/19

31+111=142

weak bench

Scott
BP 14 10 8 7 6 (45) 2 less than last time
PU 23 18 16 15 14 (86) 7 less than last time
Cindy 60lb BP, assisted PU at 175, 200 last time.
BP 14 15 13 13 12 (67) 8 more than last time
PU 16 17 17 12 12 (74) 14 less than last, but 2 plates heavier.

f/31/135/5'4"

I sucked at this one!

(Last time I did Linda ... I did my bench press w/95# -- today I did 4 reps and got stuck under the bar... had to call my boss over to pull the bar off of me. He laughed at me!)

So... Bench Press, used 85# I can only do about 4 or 5 kipping pulls in a row so I did 10 broken each round...

Bench Press: 12, 11, 11, 7, 9 ...weird.
Total: 100

Posted late yesterday so for the sake of me being proud of my time... 39:17 - used 65# for thrusters and SDHP!

Yay, me.

155# 23 y/o male
as Rxed:

1: 10/20
2: 6/15
3: 4/13
4: 4/13
5: 4/12
28/70
Total: 98

m/33/175

Scaled weight to 145#

BP- 10,9,6,5,5
PU- 15,11,7,10,9

Total- 87

The good news is that I'm up from 67 last time when I used 135#! Yes!

22/m/71"/155

BP 11 12 11 6 8 / lat pull down 135lbs 9x
PU 15 14 14 10 10 / seated row 100lbs 10x

BP total: 48
PU total: 63
total: 111

#216 gaucoin,

Hmmm, interesting that you're criticizing my use of "Anon" when "Joe" or "Frank" wouldn't give you any more useful information or make me any less anonymous.

Maybe the following link from UC Berkeley (a Google search away) addresses more of your concerns.

http://www.wellnessletter.com/html/wl/2002/wlFeatured1102.html

Here's a quote:

"Soy foods are well worth adding to your diet, since they may reduce the risk of heart disease. Other possible health benefits—not so well established—include protection against breast and prostate cancer and osteoporosis. Soy is not magical; it cannot fix up a poor diet. On the other hand, there is no convincing evidence that soy foods are harmful. People have been eating them for millennia, particularly in Asia."

The bottom line is that for every study you give me about the cons of soy, I can show you one about the pros of soy. It's nigh unto impossible to learn anything concrete about such a narrow aspect of diet. I'm with you on not listening much to the medical field. But that has no effect on either of our points...other than the fact that you talked about bioavailability.

My point is that you really should not state your opinion as fact. There is more than enough info out there to support the other side. SueAnne #163 most likely has some sort of allergy/intollerance to soy. Plenty of people do. There are also plenty of people allergic to dairy. Does this imply that dairy is bad for all of us? No. If you're going to make bold statements like that, at least do us the courtesy of backing it up with some references. If you don't feel like doing that, then admit that it's just your opinion.

36M/5'10"/172#

As Rx: BP/Strict PU = 10/9, 10/9, 9/9, 8/8, 7/8.

Mentally tired, but did 4 more BP and 3 more PU than last time.

#17 Skeletor,

If whey seems to be giving you trouble, try soy. There is no definitive word as to whether it's good or bad. And hey, Asians have been eating it for thousands of years. The bottom line is do what works for you. That's what CrossFit is about: evidence-based fitness.

50/M/155

BP/PU
11/42
11/36
9/33
8/30
7/26

total - 213

Nice to see OPT on the boards again. Great work Brent Colson, John Wopat, and Mike G.

125#
1/25
3/20
3/27
2/23
2/19

Bwt: 134

Had a crappy workout with the pull-up bar today. Ended up doing strict pull-ups on a goofy rig since I couldn't hold onto the bar.

26/40 (kipping)
18/18 (started strict)
14/16
13/15
12/17

Frustrating day but oh well.

(5,23), (5,22), (5,17), (3,12), (2,13) = (20,87)

33/m/205x6'

So I wasn't sore from yesterday but didn't realize how fatigued I was until I got started today. Smoked.

CFWU x 3 15 on all except PU and Dips 10 on those.

WOD as RX'd
BP=205
10/8/6/6/6=36
PU=BW
17/15/15/15/18=80

.....and I'm done!

21/m/185lbs

15/15
12/12
8/11
8/11
4/9
=95

22.5/85=6,5,4,4.5,3/17/16/17/17/17
22/78--8,6,4,2,2&18,16,15,14,15 10/23/07
26/66--8,6,5,4,3 & 17,13,12,12,12 5/26/07
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

15 min ellip 18/18.

m28/205/6'2"

7/24
6/20
7/21
6/21
5/20

31/106

185#/M/35

8/35
8/30
7/30
6/30
6/32

35/157
Total= 192

f/5'9"/158/36

ran .5 miles on treadmill
CFWU x 3 (w/o pull ups)
Got two "real" pull ups in warm up!!!!

75lbs for bench (that's just embarassing) and assisted pull ups.

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

225#/M/ 49

8/8
9/8
8/10
8/10
6/8

83 total

Livestrong!

23/F/5'8/140#

subbed bench press for deep paralette push ups with feet elevated 18 inches.

21/3
20/3
19/4
17/5
13/4

90 P pushups
19 pull ups (ouch)
= 109

M/30/5'7/185
As rx'd
12/25
9/19
8/18
7/20
7/20
43/102=145

26/m/6'3/170#

subbed bench press for deep paralette push ups with feet elevated 18 inches.

20/17
17/14
16/14
16/15
15/13

84 Push Up's
73 Pull Up's
Total = 157

I wondered, not criticized, about the name 'Anon' because there is no shortage of 'ghost posters' out there that like to make comments to stir the pot.

I've done my share of reading to know what I need to know about soy and milk and whatever else interests me, I don't need to spoon-feed people information because I'd rather they take the time to find out these things for themselves rather than quoting outdated articles. Sure there are tons of articles to support soy just the same way there were tons of articles in support of margarine or vegetable oils after butter got demonized for being too full of saturated fat and now all those former items are being re-created to contain no trans-fats. Soy became fashionable once milk became the bad guy and the food industry ran with it like gangbusters. Sure there could be some health benefits and sure it could be linked to lower breast cancer rates in Japan but we are talking about a 144lb male who wants to gain weight, not a Japanese woman. We want our friend, Skeletor, to become anabolic so that he may gain muscle mass and there is enough evidence, outside of my personal opinion, to to suggest that soy contains phytoestrogens and I do not want anything to do with that. I'm not looking to start any in depth dialogue here, I just think there are enough dietary avenues to travel before one comes to the conclusion that adding soy to your diet, especially if you are a male, is a good idea.

And that's all I've got to say about thaaat.

B/PU
4/8
4/10
2/10
3/6
3/6

25/f/5'2/127#

breakfast: run 46 minutes = 6 miles

cfwu then
WOD:
"Lynne" 5 rounds for max reps of:
bodyweight bench press (used 125#)
pull-ups
4/20
5/20
5/20
5/18
5/15
totals = 24/93

pretty happy with this improvement. last time used 115# bp, and didn't get near as many pull-ups. next time: 130# bp

then:
for time, 21-15-9 rep rounds of:
hang squat clean @ 65#
hspus
deadlift @ 135# (first round wuz @ 155#)
ring dips
time = 17:27
could've gotten this faster had i not had to switch plates btw cleans n deads.

B/PU
4/8
4/10
2/10
3/6
3/6

Used 185 for Bench
16/16
16/16
14/15
14/16
12/16

Kipping pullups: 41, 41, 40, 40, 40
115# bench press: 20, 15, 13, 12, 12

Bwt 112#.

Tried for 41 pullups per round, but just didn't have it today. Bench surprised with 20 for the opener....I usually do ring dips.

28 yom, 180lbs

BP (185 lbs)/PU: 9/17, 7/14, 5/12, 4/10, 4/8
Total=29/61

last time=25/65

Tim:

10/40
10/35
10/30
10/25
10/20

I have no idea what the hell was going on with the pullups. I just couldn't mentally push through to the usual 30-35 reps on the final rounds. Bench is always a slow grind, so that was pretty normal, but usually I get 3x-4x pushups:bench. Weird.

Might have something to do with not eating today.

Kelly Moore: you're incredible. And inspiring.

Pre: 1k row, CFWU 3X15 (pu&dipsX5)

33yom 73" 175#--Lynne as rx'd

BP: 9, 9, 7, 7, 6
PU: 26, 24, 24, 22, 22

Total: 157
Last time: 126

Short cool down row post.

5 rounds
BP 135 x 7
Grav. ave. 10

BW 180 "Lynne"
Five rounds for max reps of:
Body weight bench press (subbed 130#) 4,6,6,7,6
Pull-ups 16,13,14,13,12

5# more than last time. I think the 4 reps on first BP set was due to trying closer grip, which didn't work for me. I will check Starting Strength for advice on grip.

I'm well below BW on my bench. I don't do BP's unless part of WOD. My strategy is to treat this WOD as 5 work sets for which I have to do at least 5 reps before moving up. Anyone have other ideas?

My pullups are back to where I left off before 6 month layoff.

Just wanted to do the BP today since I was going climbing all afternoon.

185# BP 5-4-4-2-4

181/m/23

i received a great response from lynne pitts today concerning the rest questions people have had. she says that the "Lynne" WOD intentionally allows for as much rest as you would like to take between ALL exercises, so both after benches and pull ups. brendan's choice to only rest after the pull ups in the video is simply that - his choice. so next time, rest away, fellow CFers, and see what that does to your total. and thanks again to lynne pitts...

34/M/195

205lb BP / PU

13/20
8/10
5/8
3/7
3/5

I'll agree that soy contains phytoestrogens, but other people should know that your apparently strong aversion to them is not supported by the literature. As you say, it's just a Google search away.

Age 52/BW 250# still recovering from eye surgery (no heavy lifts for awhile). Therefore, subbed SA benches (8 @ 70#/8 @ 75/7@ 80/6 @ 85/5 @ 90); pullups (5/5/4/4/3).

as rxd

body weight bench press/pullups 5 rounds

4-5 minute rest between rounds

16/22
13/17
9/15
8/16 (underhanded pullups)
7/15

138 total reps

on 10/23 I did a total of 126 reps
13/17
10/15
10/17 under handed pullups
8/14
7/15 under handed pullups

25m/5'6"/170
BP PU
3/12
4/10
5/8
4/6
3/5

60 total

All after flying and drving all day.

11/17
8/13
5/12
5/10
5/10

total: 96 --5 minute rests

-pressing 175 that is

As RXd:

Body Weight - 195#

30/5
20/5
20/4
10/4
5(strict wide)/3

2nd week back into it after a few injuries. Haven't benched in almost two years:

M/20/5'10"/160lbs

Bench/Pullups
4@155/12
3@155/8
4@135/5
3@135/6 wtf???
3@155/4

21/35

LYNN: (body weight 160)
1 rep body weight, 20 pull ups
1 rep body weight, 20 pull ups
5 rep at 135#, 17 pull ups
3 rep at 145#, 20 pull ups
1 rep body weight, 7 strict PU

BP/PU

10/22
8/16
8/12
7/14
4/16

4:00 between sets

Felt week and wasted after yesterdays WO

Body weight #200

as Rx'd

BW=175lb

BP-----PU
6-------6
6-------6
6-------6
6-------6
5-------5

Total= 58

24/f/5'6"/148

scaled bench press to 95 lbs

3/8
4/7
4/6
3/5
3/5

37m 185
cfwu x2
this was my first lynne ever.
6/25
6/23
5/20
4/21
5/21
26/110 total
no spotter so conservative on the bench, but man i still feal like my bench blows. (maybe it's because i never do it...)

f/38/121

benched 95 lbs

6/10
6/10
5/8
5/8
5/8

full pull-ups, cannot kip YET.

M 36 5'10" 154#

Scaling back to the weights I have.

:s/bodyweight bench press/dumbbell bench press/
:s/pullups/assisted pullups/
round.add( pushups )
round.add( bench dips )

Doing 15 rounds per set, for time.

Started out with 30# dumbbells for "benching" from the floor. Did one round in my sun room, started second round, pulled pullup bar onto my head (ouch), packed up the 25# dumbbells and headed to the park to use the low bar and the benches.

75 rounds of each complete, plus 15 60# floor benches and 11 indoor pullups (and one crack on the noodle):

31:14, HR: 141 avg, 163 max

m.19.159

135# BP + overhand pull-ups

13 + 20
12 + 13
10 + 12
10 + 10
09 + 11

54 + 66

28 yom 225#

as rx'd
BP - 16/12/6/8/8 = 50
PU - 16/15/12/10/7 = 60

not good at pull ups, no excuses just fact

25/m/80k

as rxd:

BP with 90k
12 12 10 10 11

Strict form p/us
16 12 10 10 11

12/7/07 - 104 total (32 bench, 72 pullup)
10/23/07 - Total = 67 I just wasnt feeling it.cb b Started to feel a twinge in my neck from the pullups.

mas,
Thanks man. Hopefully I'll break 200 next time. Good job on the 213.

bodyweight 170
BP 175/ Deadhang Pullups
16/13
12/11
9/9
9/10
8/8

M45/250#

BP 205/Kipping Pullups
10/19
10/18
9/17
7/15
6/15

M/21/157LBS
bench@160lbs-20/17/15/15/12
pull ups-22/17/17/16/16
total=167 reps

Adc
BW 70kg
Bench press 70kg Narrow Grip
Strict Neutral Grip Chin Ups
2min Rest between Exercises

BP 10 10 10 9 8 T=47
CU 23 21 20 18 18 T= 100

Dewi 32yo F

Bench Press 30kg
Strict neutral Grip Chin Ups

BP 5 11 10 7 8 T=40
CU 5 6 5 5 5 T=28

M/51/170

12/08

Warmed up lightly on exerbike, PUs X 20, ring dips X 20, lat pulldowns X 20, 8 min. Abs routine

WOD - I hate to post this one. Horrible
BP 170#, PUs
rd. 1 - 6, 8 (strict)
rd. 2 - 6, 9 (kip)
rd. 3 - 4, 7 (strict)
rd. 4 - 5, 9 (kip)
rd. 5 - 5, 7 (strict)

No spotter so I couldn't go to failure on the BP.

Well, another one to work on and improve (lots).

M/41/205

BP/PU
11/22
10/16
9/11
7/10
7/10

75# db sub

8/13
8/12
6/12
5/11
6/12

An improvement from last time. Although not a huge increase in reps I notice I can crank out more sets.

First time I have done Lynne.

No bench for bench press so did press ups with 20k rucksack. Strict pullups. Four minute rest btwn sets.

Pull ups/weighted pushups
15/22
11/24
10/20
8/18
7/20

Jodi (F/29/107)
Mobility Drills
500m row

Bench Press (95 pounds) - 8,7,7,7,7
Chinups - 20,20,20,20,20
Total - 136

This is the first time I've used 95 pounds and I got 9 more reps than I did in September using only 85 pounds. :)

bwt=165

bp=17,9,8,6,6
pu(strict)=10,6,5,6,6

total time= 9:24

BWT. 180 lbs.
BP 185 lbs.

80 BP
105 PU

bw=90kg
bp=6,5,4,4,4
pu=12,15,14,16,14
total=94

Used 110# for BP and had to go a bit safe given I had no spotter this morning.
BP = 4,4,4,4,4
PU = 20, 15, 12, 11, 10
Total = 88 PR and I used more weight!

BP 2X5
PU 14,8,6,5,8

46 196

as rxed used 195

bp,pus

5,16,4,13,4,12,3,11,2,9 total of 61 last time 49

pullups improved bench a little down hard to imporve with my old injury unless i bench a lot.

46 y/o male 150#
used 152 on the bench (weights are in kgs)
41 bench press total
109 chin ups
150 total reps
opted for max efforts so anywhere between 4-6 minutes rest btw sets.

29/M/350

After doing yesterdays WOD in the morning(see above posts) I went back last night and did

Elizabeth (using 65 pds instead of 135)and since I cant get an unassisted dip I did tricep push downs at 130, not the best I know, but i forgot to look up an appropriate scaling exercise before I left work.)

Anyway Final time was 10:55:95

Followed by:
2x30 Knees to elbows(mod 2 from the demo)
2x30 back extensions
2x50 crunches

M/29/225

8/8
6/9
5/10
5/11
5/10

total 29/48

bw bench press/chin-up's

12/14
10/16
8/16
7/13
7/8

8/13
7/12
7/11
6/11
5/10

total: 33/57

bw=195#

m/27/205 - as rx'd palms toward/away on PUs
10/10
10/9
8/10
8/8
6/6

14/18
14/18
11/15
9/16
8/10

B/P P/U
15(65#) 7
4 (75#) 4
5 (75#) 3
3 (80#) 3
5 (80#) 3
(got a spot on the last round. could increase wt.need to take a spotter).

M/44/153

155# bench

7,7,5,6,6 = 31
15,16,17,15,15= 78

Total 109

45 225lbs

225 Bench Press

Rd. 1: 9 BP's/20 Pu's
Rd. 2: 7/16
Rd. 3: 5/12
Rd. 4: 4/8
Rd. 5: 3/6

m/30/191

bp@195/pu

20/16
13/10
11/9
10/10
11/10

Total bp/pu: 65/55
Total All: 120

Did 14 more on the bench press than last time. Did 6 less on the pull-ups than last time. Overall, I did 8 more reps than last time.

M50/170

8/15
8/15
8/15
7/15
7/15

56/M/186 subed HSPUs to a 4.5" block for bench press

HSPU/pullup: 3/20, 7/18, 6/16, 6/16, 6/16

underhand pullups
180# bp

7/18
8/13
6/13
5/11
5/11

TOTALS - 31/66(PR) = 99(PR)

bw 180

8,8
8,8
8,8
8,8
8,8

80 total reps

.5 cfwu

bench at 75kg
13/13
9/8
6/7
6/6
6/6
approx 3 min break between rounds

m/6'/195

BP w/195 Lbs: 20+16+12+11+12=71 reps
PU:20+20+15+15+16=86 reps
Total:157

recovery:work times=3:1

95# vice body weight bench press
8-5
8-5
8-4
4-1
4-4

43 6' 210#

bp 215 last time 210 was "too easy"
bp pu
10 20
9 16
8 14
7 10
8 13

42 73 total 115

Charity-
'Lynne'
BP-115#
9-9-7-7-6
PLU's
38-25-25-25-25

Charity-
rest approx. 10 sec (chalk and sweatshirt) between BP and PLU's
4-5 min between rounds

Bench at 177
19, 13,11,9,6

Pull-ups
44, 25,22,22,25

58 + 138

196

Workout at DZ

First crossfit workout

Bench at 153lbs
18,10,9,6,6

Pullups
8,6,5,4,3

Total: 49 +26 +=75

Used 165 last time, this time went to 180 which is my actual bw.

1) 6 Bench 11 PU
2) 7 Bench 12 PU
3) 8 Bench 14 PU
4) 8 Bench 9 PU
5) 13 Bench 10 PU

Had a spotter the last 3 rounds so felt more comfortable pushing to failure. The last round I just blew up on the bench then had nothing left for pull ups. I consider this a huge gain over the last time we did this.

131# bench - Pull-ups
3-20
4-20
3-18
3-15
4-16

Did pull-ups right after each bench set and then rested 3-4 minutes after each pull-up set

48/M/175 no spotter and a bad case of jet lag
Bench 10,11,10,10,8
Pulls 16,14,15,10,12

Way to go JENNY O. You missed the coolest part though, putting as RX'd! You need to re-post and put as RX'd!
You're a stud!
-C

total 100

but I ripped two callous off in round 4, tried to go back for more pullups but I just couldn't do it.

BP 185#
bp/pu
8/21
7/15
7/15
6/13
6/2

tot 127
bench 10,8,7,5,5
pullups 20,20,20,15,17

170

11/15
9/16
10/13
7/13
5/14

Total: 109, 105 last time, same weight

31 Male 80kg

As Rx'd

BP PU
12 35
10 30
8 25
6 20
4 18

Total = 169 reps (pr)

34/M/168#/6'0"

WU: rope skip, stretching, OHS

WOD: 5rds for max reps
170# BP
Pull ups

BP/PU
16/24
12/23
10/22
9/20
7/18
Total: 54/107 = 161 (PR)

I chose the "Brendan" method - no rest b/w BP and PU and ~5min b/w rounds. I'll continue to stand by CrossFit as an excellent exercise system for all body parts, chest included. In the last year I've only done BP when prescribed in the WOD and have seen similar improvement as all other muscle groups. Today was further proof - more weight, more reps.

I've been doing CF and eating better for the last 3 weeks. I just weighed myself and I've dropped seven pounds, from 225 down to 218.

Male 37 218 lbs

I used 225 lbs for the Bench press.

BP- 13,8,7,6,6
pull ups, no kipping. 13,8,7,5,5

2 min rest between sets.

After this routine i finished with a standard back workout.

M/37/6'/175#

started as rxed 175#, but had to scale BP back to 155# after first round so I could finish.
BP/PU
3/12
6/7
4/6
4/4
3/3

46/m/160

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

f/27/137
9/18
8/17
7/16
7/14
5/14
Total: 115
(115lb Bench)
Dead hang pull-ups are fine and all but wish I could kip! Need to work on that...

Jeff-@ work
BW 158
Bench then straight to pull ups, then 5 min. rest

BP-160
BP/PU
24/38
16/23
11/18
9/18
9/17

69/114

Total-183
Total-183

M/22/150 cfwux2

As rx'd:
Bench @ 150lbs: 12,9,8,7,8 = 44
Pullups/Chinups: 26,20,16,16,21 = 99

Total:143 PR

Did this yesterday but forgot to post. Only did BP because spent the whole afternoon climbing

BP 185# 2,2,2,1,1

23/m/187

31/m/185

6/10
6/6
5/5
4/4
4/4

38/187/m

my bench press gas sucked since 2005 when i partially tore my pec...but here goes.

1: bp=6, pu=21
2: bp=4, pu=20
3: bp=3, pu=20
4: bp=2, pu=17
5: bp=failed, pu=14

Finally an area that I need to focus upon....but is the bench press any good for you. Some respected gym rats would assert otherwise?

Last time: Total = 47+87=134
This time
BP PU
11 18
11 20
5 11
7 16
3 11
Total
37 76 = 113
Sat morning after waking up at 4am for a demo and after deadlifts

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD (modified)
sub'd ring pushups with feet elevated 2.5' for bw bench.

push 30-21-15-13-17
pull 30-20-15-15-26
total 202(pr from 175 last time)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

m/32/175lbs

"Lynne"

Bench 175lbs - 15, 11, 11, 7, 8 barely!
Pullups - 14, 11, 9, 11, 11
TOTAL = 108, pushed it hard, but still one behind my P.R. 4/28/07

500m row CFWUx2

BP 205
10/12
10/12
8/13
6/11
4/11

Shoulder is still killing me

I'm a couple days behind on the WOD. So I decided to use the WOD from Navy Seals.com from November 27.
5 rounds:
overhead squats 95 pounds 15 reps
30 knees to elbows
400 meter run
knees to elbows were broken otherwise completed as rx'd. 31:33

28/m/195#

BP/PU
15/15
13/15
11/13
10/13
9/14

58/70
total=128

180
R1 8BP/5PU
R2 8BP/4PU
R3 6BP/2PU
R4 3BP/2PU
R5 2BP/2PU

total
27/15

all done after doing sumo squat and thrusters workout from 2 days ago. Never will I do two workouts in one day!

22/m/215

BP/PU
25/15
15/17
17/19
19/20
19/21

95/92= 187

Tooty (aka Charity)~ Thanks so much for your sweet words. All right, I'll re-post. :)

"Lynne" as rx'd
BP - Pull-ups
3-20
4-20
3-18
3-15
4-16

Did pull-ups right after each bench set and then rested 3-4 minutes after each pull-up set

ok, left my notebook in my car and don't want to go get it as I am feeling like a lazy sat eve is in order. Doing this from memory...

20/10
16/9
14/8
14/7
11/8

Sub total 75/42=117

BW=185
34 yoa
M
muscle pull-ups instead of kipping due to no chalk allowed and not wanting to rip up my hands.

32/m/205
Bench weight=205. 10/5/5/5/5
Pull ups= 15/10/10/6/5

Just getting started with crossfit. Hope it gets easier as I go along.

29/m/170#

As rx'd:

pullup/bench
30/16
25/12
25/10
20/10
21/8
-----------
121/56 = 177

42 year-old male, 225 lbs.

As Rx'd:

1. BP: 11 PU: 16
2. BP: 6 PU: 12
3. BP: 4 PU: 7 (neutral grip; a fool was misusing my pull-up bar)
4. BP: 3 PU: 6
5. BP: 3 PU: 8

Went straight from bench to pull-ups, then rested.

m/35/238
this was my first time actually doing this one
235 # BP: 9-8-6-5-4
pull ups: 11-10-8-7-6

Mark
In Korea had to sub with 135 BP.

8,20
8,20
9,15
9,21
9,21

Poor effort. Did not have a good pull up bar, did the best with what I had. Can't wait to get back.

m/23/5'9"/165

21/20
14/10
10/12
7/8
10/10

145lbs/30yoa

Still on the road, therefore I had to do this in a Globo Gym in Des Moines, IA (note to Crossfit Iowa, I may be stopping by next week when I'm back in Des Moines).

Total reps: 130
Previous: 152
Best: 161

I chalk this horrible performance up to the Globo Gym and it's horrible excuse for a pull-up bar, and the fact I'm on my 4th midnight shift in a row.

106 total.
better than the 99 on 10-27-07

m 39 195
175lb BP
10/16
9/12
6/12
5/10
6/12

26 yo male 185lbs

BWBP PU
7 20
7 12
12 12
10 10
8 8

Scaled to 135lbs BP after the 2nd round, hence the increase in reps on the third set.

37 yo male, 210

4 @ 185/15
4 @ 185/10
4 @ 190/6
3 @ 195/4
4 @ 195/4

I was a CrossFit disciple until my LtCol insisted I PT with my squadron. I'm not enough of a fitness guy to work out twice a day... Sorry.

Anyway, back on the horse now that I'm deployed and she has no more ADCON!

Set BP: 95lbs. PU:
1 21 15
2 15 11
3 7 10
TTL 43 36

Couldn't remember the exact details of the WOD, so I did three round for time - 5'34".

M 34 150

BENCH

RND 1, 27, 30
RND 2, 16, 15
RND 3, 13, 13
RND 4, 11, 15
RND 5, 9, 12

32 y/o male-5'10"-205lbs.
*did incline instead of flat due to delt issue, NO REST BETWEEN SETS!!!
IBP/C
R1= 12/7
R2= 7/5
R3= 7/5
R4= 7/5
R5= 6/3
R6= 6/5
Also, performed fast positive motion & slow negative (no cipping)

Bench (102kilos - 225#'s) 9-9-8-8-7
Pull up 30-30-25-25-31 (with a kip)

I have a good training partner to push me.

4-3-3-3-3 (83% bw = 65kg, in smith)
8-8-7-7-5

M/31/197

WOD:
subbed 135# push press for bench since I benched with the last round of squats:
14/18
11/16
9/16
8/16
9/16

m/28/188

"Lynne"

BP with 193.6lb

BP/PU

12/20
8/15
7/11
5/11
4/10
----
36/67 = 103 (last time 84!)

- OlliS

26/m/195
couple reps short than last time
bp-12,8,7,6,5
pu-18,15,12,10,10

215# BP

BP/PU
9/17
8/143
6/12
5/12
4/10

TOTAL = 97 pr (86 previous pr)

M/24/180/6'

Bodyweight bench press: 9, 5, 4, 4, & 4
Pull ups: 9, 7, 6, 5, & 5

Time: 20 minutes

Need to work on stamina. Can’t believe I went from 9 to 5 in bodyweight bench press.

M/39/185

As rx'd:
8/27
6/20
5/18
4/16
5/16

total: 125 (last time 107)

More better faster

subbed 175 lb for BP 3/3/3/3/3
PU 3/3/3/2/2

Bench - 5(used 210 on the first set), 12, 10,10,9 (the rest were at 175 lbs., my bwt.) - total - 46

pullups - 31,24,21,22,21 - total - 118

overall total - 164

Then 3 sets of 21 box jumps at 24 inches. Best was 21 in 26 seconds for a one second PR.

3 rounds for practice
15 ohs at 85 lbs.
10 pullups
13 gh situps
6 nose to floor hspu's
13 gh back extensions

Scaled to 165#

5/18-4/15-4/16-4/17-4/12

Grip started failing on last pullup; managed to get it with my fingertips. Regripped and realized I was toast anyways.

Hotel Gym severely lacking. Did five rounds of 21 reps with 50# dumbbells of dumbbell press and rows.

Pull-ups: 10-8-6-6-6
Bench press: 18 at 95#; 4-3-4-5 at 135#

Sandy:
4/15, 5/12, 4/9, 4/7, 3/10 with 135 lbs

Darlene:
12/4, 10/3, 10/3, 10/3, 10/3 with 95 lbs

As rx'd 2nd day after ruptured right Achilles. First time using garage gym. Daughter Mollie helped keep score and w/spot if needed. Score is down. Must be the Vicodin?

bp 19/13/11/8/7 @ 175lbs
pu 15/12/10/9/9 @ bw 175lbs
total=113

071023
bp 18/15/12/10/7 @ 175lbs
pu 15/14/12/10/8 @ bw 175lbs
total=121

BW 170lb's

6/20
4/12
4/10
3/10
3/8

185; 32yom

BP/PU
15/20
13/14
11/13
11/13
10/14

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd
22/230
PUSH 31 17 13 17 20
PULL 18 15 10 12 12
total: 165
1 min rest in between

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

31/M/190
BP 10,8,6,6,6
PU 20,15,14,13,11
Need to work on BW BP, PU's felt great though!

F/38/160/5/10"

BP-85#
7/7
6/7
5/7
4/6
3/4

bleh

Bench @ 200lbs
12, 8, 6, 5, 5

Deadhang pullups, palms forward
10, 6, 5, 5, 5

28m/185

as rx'd

rd 1: 23/20
rd 2: 18/15
rd 3: 15/15
rd 4: 14/13
rd 5: 10/10

rd1: 22/20
rd2: 18/15
rd3: 15/11
rd4: 12/12
rd5: 9/9

46m200#

as rx'd
bench: 5, 4, 2, 4, 4
pullups: 23, 20, 19, 17, 20

total: 118

first time doing body weight on bench, so that felt ok, though not where I want to be. on my last pullup rep my fingers just pulled open and I was done. that's never happened before. At least, no blisters at all today. that was very nice.

1. SRA ---- 180/6'0/M27
BP-PU
14-21
11-18
9-13
8-14
7-16
Total: 131

2. SWA -------- 190/6'0/M/30
10-18
8-21
6-18
5-18
5-18
Total: 127

3. Swarty ------ 155/6'1/M/27
13-20
11-15
7-17
5-17
5-12
Total: 122

(4-5 min rest in between cycles)

as rx'd

BW Press @ 165# 12/10/8/6/6 = 42
Pull up 20/20/20/18/16 = 94

23/m/190lb
Lynne"

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

Post reps for both exercises in all rounds
15/25:11/15:10/20:7/12:7/22
total: 144

BP (165) 12,10,5,6,5

PU 12,10,10,8,7

total 85

26yom/175

BP/PU:

17/18
12/17
11/15
13/12
8/10

I never seem to do well on this one.

150#
bench press: 5, 6, 7, 5, 6
pull ups: 20 15 14 13 12

2K Row warm-up 7:32
BP 9/7/6/5/4
PU 14/13/11/10/10
Total 89

Compare to:
BP 15/12/11/10/10
PU 13/11/9/8/7
Total: 105

I think/hope the BP difference is due to going up 5# and no longer using a Smith Machine. I guess I will find out the next time this workout comes up

5min rope skipping + CFWUx3 (No PU's)

WOD:

BP 75Kg: 15 - 10 - 7 - 7 - 6. Total BP: 45
PU : 20 - 16 - 15 - 15 - 14 Total PU: 80
Overall Total: 125 (23) reps more then last time)

Alternated chin ups with pull ups.

Jennie: 26 F 160# 5'9"
Bench press 105#
9/4
6/4
8/3
6/3
7/4
total: 36/18

Shelly: 30 F 130# 5'4"
Bench press 95#
2/2
3/1
3/1
3/2
3/1
Total: 14/7

EJEJEJJJEJEJEJEJEJEJEJJJJJEEEEJJEJEJEJEJJEJEJJE
M/34/168
170bp: 5,5,5,5,5

pulls: 15 overhand/kip/spin bar, 16 overhand kip regular bar, 10 kip (grip failing), 9 underhand (grip failing), 13 underhand (no kip)
More reps without the kip still.
total =63

EEEJEJJEJEJJEJEJEJJEJEJEJJEJEJEJEJEJJEJEJEJ
Correction: total=88 vs 92 last time

27:00

21-15-9:
Pullups
Jumprope x 10
Dips
Jumprope x 10

M/29/158

used 160# for bench

bench 10,10,11,9,9
pullups 18,16,14,14,13(worked [or tried to get] full extension on every rep)

totals: 49/75

M/245/32

did close grip at 185 due to shoulder problem
pullups-kipped

16/15/15/14/12 total 72 last time same weight 64
13/11/10/10/10 total 54 last time 41

85kg bench/ pull ups

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

good workout, probably could have got a couple more pull ups

40/m/160
bp/pu
23/33
10/15
7/10
7/10
5/10

52/78

27/m/6'0/167

BP at 175
8/10
8/8
5/5
5/5
4/5
BP: 30
PU: 33
Tot: 63

160
Bench 8/7/6/5/4
PU 12/10/7/7/7

BP 195# 12/10/10/8/6 = 46
PU 20/25/25/13/10 = 73

34 m 182
6 15
5 15
5 12
4 12
3 13
90 pr by 22. Bench only better by 5, need to work on dips

34 f 132
4 6
3 5
5 4
4 7
5 7
50

oops, Kat subbed 65# and pike assisted pullups

BWT 205

15/30
10/25
6/21
7/21
6/21

M/40/6'5"/235

BP/PU
9/10
6/8
5/8
5/5
6/4
=66

23/M/200lb
No Spotter, Deadhang, 2min rest
12/10
10/9
7/6
6/5
5/4

m/37/6'4"/225
8/16
8/16
8/12
7/12
6/10
Less than previous WOD but yesterday's WOD killed me.

Quick question from a newbie (I've read the FAQ's and found no answer). I only have access to a Smith Machine -- no Olympic, etc. Would I be better off doing decline/handstand pushups rather than Smith bench?

Many thanks.

146m/28yo

BP/PU
6/21
5/15
4/15
4/12
3/15

29/m/183

"Lynne"

Five rounds for max reps of:
Body weight bench press #185
Pull-ups

10/16(PR)
8/13
6/11
6/10
4/12

Total 96(PR)

Finally able to move again after last weeks thruster/SDHP WOD.

Took my time on this one, didn't want to re-injure.

Started at BW bench press - got 2 reps @ 195# and quickly realized I haven't been on a bench since about last May and that this was going to be a brutal WOD if I didn't scale it back.

Restarted at 155# (~80% BW).

Bench (10/8/6/5/3)
PU (12/10/9/8/6) - mix between strict and really ugly kip...still working on the tecnique.

Time ~ 11:30

Post: Push Jerk & OHS Practice w/ broomstick as well as some core work.

M/29/190
As Rx'd
BP: 12, 10, 8, 7, 7
PU: 30, 23, 18, 18, 16
Total: 149 - not my best:(

46 yo/m/167 lbs

Lynn as Rx'd

170 lb Bp
pullups

BP/PU
18/26
12/21
10/18
8/16
7/18
Totals: BP:55 PU:99
I was "smoked" after 1st set of BP/PU arms, chest, shoulders felt like they were on fire

m/35/240
Did this one the day before yesterday. Ran on treadmill at 1% grade. Only got through 4 rounds. Was absolutely wooped!! 27:54

Whoops posted that last one on the wrong day. Oh well. Maybe I should get to bed.

Did this on 12/11, followed by FS 5 x 5. Blech.

No disrespect Lynne, but this is one of my least favorite workouts.

BP/PU
12/18
11/20
8/20
8/22
12/25

I know, weird numbers. I'm still fighting through some nerve impingement in my right shoulder, but it seemed to loosen up as I got going (thus the increasing pullups). BP not really true maxes as I had no spotter.

BENCH: 1/2 BW, 5-5-5-5(assisted)-5(assisted)
PULLS: 4-3-3-3-3 (1+2jumping)

Used 65pd dumbbells

15 15
11 10
9 7 (lost grip)
8 9
9 8 (lost grip)

Next time use 70pd dumbbells

Lynne: m/32/197#/6'4" still sick (flu)
CFWU 1 mile run
BP / PU
8(205) 11
4 6
3 6
6(185) 4
4 4

No rest. 11:02mins total.
TOTAL = 56 suck.

Dec 10
Geoff bw 255.5 140 bench, semi-strict pullups from floor:
bench 19,13,11,9,9
pullups 5,5,5,4,9 score=89 (last time: 66)

Mark bw 160, 160 bench kipping pullups:
bench 18,13,13,10,10
pullups 20,15,15,20,16 score=151

Mike: Total of 168, forgot the actual rep numbers.

BW 165lb
Bench 17, 14, 11, 10, 8 = 60
Pull-ups 32, 25, 26, 21, 21 = 125

Total = 185

M/35/157

@ work

BP/PU
12/25
10/20
7/15
5/12
3/12

Total BP 37 @ 157 lbs
PU 84 kipping

CFWUx3
bodyweight bench (205) - 3,2,2,2,2
pull-ups - 13,10,10,9,8

17yom 160lbs 5'8

as rx'd with 160lb on bench
bench/pullup
10/10
10/10
8/12
8/11 not sure y I didn't do 12
5/15
41/58 total is 99 (I was going for 100 but w/e)

my total last time i did this was only 73 and the main chnage is I can do many more pullups in a row now.

I'm glad this one is just upper body. my legs are shot from yesterday!

31/m/190

10 reps each round.

Age 36
BW 185

CFWU

BP 9,7,6,5,5 = 32 (33 last time, dunno what happened)
PU 13,13,11,11,12 = 60 (54 last time)

35/M/178
CFWU
Rd 1 BP 6 PU 11
Rd 1 BP 6 PU 11
Rd 3 BP 5 PU 8
Rd 4 BP 5 PU 8
Rd 5 BP 5 PU 8

All PU (Pull Ups)strict.
BP (Bench Press) weight 180lbs

32YOM 195#

BP: 13/13/10/8/7 = 51
PU= 21/20/17/14/14 = 86

Total = 137 (PR)

35 yo m 165#

lynne + 20#

185# bp 17 12 9 9 7
pu with 20# vest 22 16 12 14 10

30/m/184 (used 190)

as rx'd

BP - 22, 11, 8, 8, 7
Pull - 34, 18, 15, 12, 13

20071213 2130
Row 4:00 1007m, CFWU 10 x 3 (5 ring dips, 5 PUs, 5 Push Ups)
WOD071207: Lynne: (5 rds for max reps) BP (BWT), PUs; scaled to 90kg BP; BP (4, 4, 4, 4, 3), PU (19, 20, 16, 16, 12)
PUs overhand odd rds, underhand even rds

27/m/190

As Rx'd after 13 days off

BP (190lbs): 14, 12, 8, 8, 8 = 50 reps
PU: 25, 22, 20, 17, 16 = 100 reps

BP 75kg 1 rep, PU 15
BP 75kg 1 rep, PU 9
BP 60kg 8 reps, PU 13
BP 75kg 1 rep, PU 11
BP 70kg 1 rep, PU 10
Total BP 5?, PU 58 = 63

38/M/195--Syracuse NY

BP(195):15/14/10/8/6(!)= 53 (-13 from PR)
PU: 24*/15/18/20/16=93* (*pr)

Was very sore from yesterday's Torture Fest.

M/43/208.4 lbs.

As rx'd

1- BP-5 : PU 10 (REG)
2- BP-4 : PU 8 (CHIN)
3- BP-6 : PU 9 (CHIN)
4- BP-2 : PU 8 (CHIN)
5- BP-2 : PU 4 (REG)

FT - 7/10

BP: 10,9,10,6,6 = 41
PU" 12,6,12,9,9 = 48

TOTAL: 89

I haven't started crossfit yet, but just started weighlifting. How do you guys do bodyweight presses? I weigh 200 lbs and couldn't even imagine doing that for 1 rep.

As Rx

BP PU

20 40
20 30
15 25
15 25
13 25

83 + 145=228 total
BW=148 M 40yrs
Very sore even 3 days later

27/M/225

Only using 185 for BW BP

8/6
5/8 (changed grip, crummy pullup setup)
4/8
4/6
4/4

175# bench

10/21
8/22
7/22
8/17
6/14

136

140#/20yom

8/25
7/20
8/19
7/15
6/15

that hurt for days

male 25yrs 195lbs
16 bench, 22 p.u.
9/17
7/13
6/12
5/9
totals: 43/73

54/77?
full lockout min kipping till last set wu=9 min jog

last time
50/65 full lockout at bottom (new for me) alternating pu/chinups. wu=30 min new stairs level 15

last time:50/100

31/m/200

136 Total Reps

BP: (205lbs) 45 reps--14/10/9/7/5
PU: 91 reps--20/20/20/17/14

BP:115#X8,5,5,5,4=27
PU:4,4,4,2,2=16
Total = 43

M/55/185

BW:185 BP:185
BP:10/6/6/5/4 = 31
PU:13/10/10/9/7 = 49

%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%
%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%
1) 6,10 2) 4,8 3) 4,7 4) 4,6 5) 4,6

165#s, 2 minute rest after each set

28/6'2/200lbs.

BP: 3/200, 1/200, 20-pushups, 15-pushups, 10-pushups
PU: 3,3,3,3,2

155lbs/DH PU

11/14
9/12
8/10
7/9
6/8

10 / 5
10 / 5
10 / 5
10 / 5
10 / 3
73 reps total; too heavy; straight into PU's after bench; 4m rest int. after each set of PU's
bw (208#)

28/m/170 5'6"
weight= 175lbs
BP= 16,11,10,9f,7f= 51
PU= 20,15,15,15,8= 73

compare to

BP- 15, 12, 10, 8, 6= 51
PU=15, 15,15, 10, 8= 63

Meyer PR bench185-12-12-12-12-14-62
pulls-16-16-16-16-16- 80 142 reps
plnket 70 lbs-8-8-8-7-6
pull- 8-7-5-5-4
Godfrey- bp95-5-5-4-4-4-22
pull-6-6-6-6-4-28=50
edler-90-10-16-12-7-4
pull 9-10-9-7-9 from last time-missed this workout

last time was
bw bench press 70 kg I'm 72

BWBP PU
9 20
7 12
6 12
4 12
5 9
total = 31 + 65 = 96
this time...
shortest recovery time
BWBP PU
10 23
8 15
7 12
5 9
4 9
34+67=101

good!

BW 83 kgs

Bench, Pull-up
11, 12
12, 14
9, 14
8, 14
7, 15

22/m/185 - 190 (law finals really set me back)
BP: 10/9/9/7/7 = 42
PU:18/18/15/14/13 = 78

120 total

85# dumbells x9
4 pu
85# dumbells x7
4 pu
80# dumbells x9
4pu
80# dumbells x10
4pu
75# dumbells x 8
4pu

29/m/170

BP/Pullups (no kip)
17/18
12/15
10/10
9/9
8/10

46/62

1: 7-10
2: 5-8
3: 5-8
4: 4-7
5: 4-6
Total: 65 reps
205lbs on bar, lots of rest between sets; hadn't done benchpress in months

29/m/260#/6'2"

Round 1 - 10, 8
Round 2 - 8, 8
Round 3 - 6, 6
Round 4 - 4, 5
Round 5 - 3, 4

Running, "Ålsten runt" ca 20 min + walk 30 min

34/M/160

as rx'd

30/22
20/18
15/15
13/15
12/15
Total 175 (pb by 40 reps!)

Only did 65kg bench instead of 75kg due to 6 week holiday. Pull ups were dead drop pull ups( never use kipping ). 3 min rest between rounds.
Rnd1 Rnd2 Rnd3 Rnd4 Rnd5
11B 8B 6B 5B 4B
9PU 7PU 5PU 5PU 4PU

Totals: Bench=34reps
Pull ups=30reps

only did 65kgs instead of 75kg,Pull ups were dead drop (no kipping). 3 min rest between rnds.

rnd1-11 B 9 PU
rnd2-8 B 7 PU
rnd3-6 B 5 PU
rnd4-5 B 5 PU
rnd5-4 B 4 PU

Totals Bench=34
Pull Ups=30

M/173/33

Lynne as rxd:

BP: 15,13,9,8,7
PU: 21,22,21,16-lost my grip,18

Poor performance today. 1) I ate a huge meal before working out. 2) I have been drinking like a fish on this trip and I'm dehydrated.

No excuses!

(really late post-done mid Dec)
185#BP: 10,9,7,7,6=39
Kip PU: 10,10,9,9,9=47

178
10,11,8,6,5 bench
same for pullups, I was getting a push/pull balance.

the empty bar on a smith machine is 15lbs.

34/m/5'9"/198

200 lb BP: 11,9,7,5,4 =36
(no kip) PU: 15,11,8,8,7=49
total 85

1st WOD. 2-3 minutes between exercises. What should the rest period be?

21/M/168

No weight equipment, so I did push-ups at a 30-degree angle instead of bench presses
20/5
17/3
15/2
13/2
13/1

First round had some kipping pull-ups, but the rest were trying to be strict.

27/m/206.5

Sub 175# Bench Press

BP: 11, 10, 9, 8, 6 = 44
PU: 7, 6, 5, 5, 5, = 28

after Pull-ups went right into Jumping Pull-ups
JPU: 13, 13, 12, 12, 12 = 62