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/