OPT is the man!

Indeed, indeed!

Gorgeous effort! Brilliant!

Holy S*!@ ! +1 for what Jason said

Awesome performance

Interesting, never done this WOD before... Can't do body weight bench presses for sure, but I will see what I can do (after my first 12 hour day in clinical's, eek!)

KK

absolutely amazing! phenomenal job OPT! wow, what an inspiring video....

looking forward to Lynne tomorrow, although if i tried to bench my weight you'd all be reading about the girl who got squished in the gym on the bench press. not pretty.

Nice t-shirt Hollis!

OPT - you rock. There's no other words for it.

OPT...
Thats what i'm talkin about! Incredible!

Opt is awesome!

OPT is an outstanding ambassador of CF. Maybe me and the missus will quit our jobs and move to Calgary.

Wow. That was fun to watch. Not sure about the body weight bench, but I will give it a shot.

Wife/Mom and Child pushed me over the edge...put me in the long line of OPT fans...you Rock brother!

Ok, while a 7 minute Helen is impressive, I want to see the 20 round Angie!

kick ass vid. DJ funny this WOD pops up. Our meeting in the evening will definitly help after this WOD

Holy crap! OPT is the man for sure. No more than 1:36 splits in the 400? Dang. I can't wait til I get to that point.

I'll be on the scale tomorrow to check my bodyweight! Hope it's under 180! Go Lynne!!

CrossFit Rocks!

OPT=BADASS!

If its up to me OPT deserves the title of "firebreather" based on that performance alone. Awesome job OPT!

After seeing that OPT I'm hitting my workouts much harder. That was amazing man. Great job.

Strong work!!!

OPT, making Canada proud!

If we can't do BW Bench do we just scale to a weight that we can complete 2-6 reps? I just don't want to go too light and miss the point of this work out.

Thanks,
Dustin

Oh yeah...OPT=KICKASS!

that was, without a doubt, the best video I have seen on this website in the past 2 years.

Great stuff, eh!!

Great vid. Makes me want to work out again today... Go OPT!

Wow!

This work out makes me wish I did drop the 40lbs the doctor wanted me too.

OPT.....fantastic performance. I look forward to my next Helen immensely.

As for the video.....AWESOME! Great music, great atmosphere.....would loved to have been there.

As for my fav vid.....the 'BEAR' wod still gives me goose bumps everytime. It is such a battle of attrition against your mind and the music is so sweet.

Happy Crossfitting all.
TW

Has anyone ever used SKINS "Bioaccelleration compression wear"??
They say it improves performance and recovery

Yeah that music was good. Does anyone know the background playing?

Amazing.

Where can one find this particular mash-up used in the video?! I love both those songs!

Hi All

What's the prescribed rest interval between sets and rounds for this workout?

Amazing work OPT, so thats how you're supposed to do it :) You'd be finished before I got back from my last run, sick!

Hi All

What's the prescribed rest interval between sets and rounds for this workout?

SICK!!!!

Thanks for not posting the video on a "helen" day...

Thanks!

Well that was as much fun to watch again on video as it was in person. Gotta love the Skynyrd tune, unless you're saying OPT is a simple kind of man!

Oh and there's nothing little about the hill up the OPT driveway, cars get stuck there in the winter snow. They just stay there until the spring thaw so I use 'em like speed bumps.

So OPT just does the WOD and that's it? I'd be really curious to know how much additional work he and the other CF superstars do.

For "Lynne" I think you can rest as long as you want between sets. Go directly from bench press to pullups and after pullups take as much time as you need to recover but not so much time that you cool off.

Great job James!!

Come visit when you guys are in Huntington Beach.

I dont normally post on the WOD comments, but all I have to say is that was pretty SICK! I love watching these videos because it really motivates me to get my butt in gear!

OPT! gnikcuf incredible.
awesome video.

That is righteous! This goes into my fave video list along with Heavy Fran (Greg A.) and double under/wall ball 2-fers. When I need some motivation, that's the go-to list.

#32 and everyone else with questions about the WOD check out Brendan G. doing "Lynne". Needless to say Brendan is awesome!

http://media.crossfit.com/cf-video/CrossFit_LynneWOD.wmv

OPT...wow...just, wow. 3 sets of goose bumps as I watched along with Lovely Daughter and Mrs. bingo.

"Lynne" (for the love of Gawd, don't forget that 'e').

There is no officially prescribed interval between sets. Some folks storm through and make it a met-con work-out, but the consensus seems to have been that this is actually more of a max effort WOD. Therefore, one rests between sets for 2-3 minutes; long enough to recover but not long enough to cool down or lose intensity. There is NO REST between the bench and the pull-ups, however.

If you can move your BW more than 5 or 6 times go ahead and do this as Rx'd. If not, what's the weight you think you can do 4 times in round 5? Go for that.

No spotter? Got a power bench with safety pegs? How about using the squat rack and setting up the bars just above your chest. Sure, it's not all the way down to your chest, but really, isn't that a little better than 2 inches LOWER than where your chest started? No bench? How about ring PU? It's supposed to be hard.

This is a max effort PU WOD. The kipping PU is the default PU since it will maximize power output. Once you drop off the bar your PU set is done. Give this some thought before you start--you can answer pretty much any pull-up question on your own now.

Sadly, bench is how I trashed my shoulder, so any WOD with bench, dips, or Push-ups is still off limits for me. When I'm the only person in the gym and not doing the posted WOD is the only time I really do feel alone in the gym. Have fun.

3-2-1...Go.

Dude, that was simply one of the best athletic performances I have seen since being involved in CrossFit. Most anyone who thinks they are tough can sit and watch this one in awe. Awesome, awesome work. I bet if that music was playing for you while you were getting ugly, you may have taken off another 30 seconds.

AWESOME!

Nice to be able to see video of the performances that inspire so many of us to push harder. I for one read daily "OPT" posts to see what is possible with beastly genetics and hard work.

OPT = TRUE BEAST!

That was an awesome video and an amazing performance! OPT you are a BEAST!

One of the best videos in a while. Very inspiring!
Matt
CrossFit Champions

Anyone know where you can get a bench and rack like the one in demo of Brandon(sp?) doing Lynne?

Brendan, apologies.

Great video. Awesome performance.

Help us name our new Puppy.

http://www.thechaoscompound.com/The_Blog/Entries/2008/1/15_New_to_the_Family_files/dog%20name.pdf

Names nominated for the puppy: (puppy is a female)
Ares
Havoc
Mayhem
Patriot (Patty)
Liberty (Liberty)
Hurly (Pukie's Dog)
Bulger (because of the eyes)
Handsome Joey
Smart Joey
Eris (Goddess of Chaos and Dischord)
POOD

Please email us suggestions or post them here.

joey@thechaoscompound.com

We have had people inquire about shirts, if people are interested I will have some made up all proceeds going to

http://www.stevesclub.org

Please look at our site, see how we operate. Advise if you are interested.

http://www.thechaoscompound.com

WOW

The puppy should be named Fran. Or another named workout.

CCTJOEY-

My vote is for either Eris or Liberty
I've been telling people how impressed I am with what Steve's doing over there, so I'm definitely interested in a shirt.

James, the only more amazing than your athletic performance is your humility. You are a true inspiration.

I ditto the question as to what are the names of the songs in the video?

One of my favorite CF videos yet! Thanks OPT!

I assume you do:

BW Bench
Pull-ups
BW Bench
Pull-ups
BW Bench
Pull-ups
BW Bench
Pull-ups
BW Bench
Pull-ups

correct?

Awesome performance, inspiring!

t302-

you're spot on. good luck with it!

ditto on the name for the puppy as "Fran"

ditto on the SICK video comments

Beautiful work James. Amazing. Wow.

OPT DUDE!!!!!!

You can't beat that entertainment. I could watch that all day!! Great work, OPT, you're the epitome of motivation.

what a great video!

on another note, it is snowing in Clemson, SC. Most likely classes will be canceled tomorrow (sweet), however, the gym might also be closed (not sweet in the least). I can only hope it will be open...

James is seriously a class act. I am equally as impressed with his character as his athletic ability.

bingo -

usually spot on, but after exchanging a few e-mails the last time this came up with none other than Lynne Pitts (of "Lynne" fame), i have to make a correction to your WOD description:

since the WOD as posted says absolutely nothing about rest, it is absolutely unnecessary to go directly from benches to the pull-up bar. rest as much as you would like in between both benches and pull-ups AND pull-ups and benches.

as you said, however, this do leave some room for personal preference. some may storm through for time, some may rest for 5 minutes in between each set (which would make this close to an hour in length), and some - like brendan in the posted video for lynne - may choose only to rest after pull-ups. i cannot stress enough, however, that we can each rest as much as we would like.

i have always performed this brendan-style, and last time posted 127 reps. today i will go lynne-style and see what happens.

if you, or anyone else, has any questions, shoot me an e-mail.

one last thing - for purposes of comparison/posting, i suggest that we should all include our rest scheme with our total reps. 150 reps with no rest at all is certainly a different animal than with 3 minutes rest between each set.

OPT is my hero.

By the way, the song is Timbaland - The way I are.

:O Wow OPT. Outstanding.

wow

# 57 Yes

OPT is outstanding. Proof that crossfit is where we should be. How can we get crossfit into the school PE programs?

Google "totom simple man mashup" for the mp3.

it must be fun to be that strong and fast

What's a more awesome word for awesome? OPT, you rock. Seriously inspiring performance.

BTW, I thought that video was really beautifully shot and edited, Tony.

Hats off to you, OPT!

Being there was killer, but the video made it even more exciting. Tony B., seriously, your work on the vids is nothing short of inspirational. You are so dialed in right now. Great job by you and all your crew.

I was fortunate enough to stick around Sunday night and listen to a little of OPT's interview. The man is an amazing athlete, and on top of that, one of the most humble, coolest guys you could ever meet.

A little side note: #38 posted: So OPT does the WOD, that's it?

Sometimes, I do the WOD and that's it. I get lazy. I skip my warm up. I skip my skills training. I jump right into a WOD without the proper mindset. I finish and I call it a day. That's why I am a mediocre athlete. My guess is OPT never shows up at his box, does his workout, and calls it a day. I don't know what OPT does besides the WOD, but I've seen first hand his warm-up mindset, and the focus that he brings to the start of his workout. I would bet money that he brings that intensity to EVERY workout. That's what separates the superheroes from the rest of us mere mortals.

James, thanks a ton for enlightening me and getting me on the right track. Mediocre sucks. Those that train with you are some lucky SOB's. Almost makes me wish I lived in Calgary, but it snows there right? .

OPT is my (moving) target. did the Filthy Fifty in 21:04 which was a SF Bay Area record by far, but still over 4 min away from OPT time and this is my best WOD! Anytime I can do 75% of OPT effort I feel damn good!

Awesome! I only wish that I could perform at half that leave...let's hope someday I can!

Friggin' awesome James ...you are an inspiring guy. It is a priviledge to know you and seek your advice.

Insane video! Love it!

OPT fantastic work. That was unbelievable. You were amazing to watch this weekend, and the video captured it beautifully (nice work tony and crew!) As I said to OPT mommy, it is obvious your long and intense warm-up works! Great job and look forward to seeing more OPT videos!

Inspiring video. OPT is definitely a great CF'er. I'm sorry I didn't get to meet James in person when I was at Crossfit Calgary a week ago Monday. If James is anything like his counterpart Brett (AFT), then they have one heck of a class act running the place up there, which I suspect to be 100% true.

CCTJOEY - whatever name you end up giving that puppy, you know for sure you are going to be calling it a little "pood maker" at some point. :)

-Trip

Lynne! My middle name. Nice!

Just a quick question. For bench press do you find it best to exhale on the press. I was taught when I was younger to "blow the bar up". Is that right?

Got a question.

Has anyone here ever gotten any knee tightness that was mild to minimal at first and then moved into not so much pain but over all tightness in the knee area. In the past on my left leg I would notice it being tighter when I would stretch my left quad, not being able to stretch as far as my right quad. Now, since getting back into crossfit for the last month I have noticed my knee getting tighter and the only correlation I could make was with the workouts I am now doing. Prior to this last month of crossfit I was running, cycling or swimming three times a week with just the very mild tightness I would feel if I was stretching. I have improved my rowing technique as I think that may be one of the culprits with me knee but also am thinking it may be to the repetitive squating movements with high repetitions. I have never had any prior history of knee problems so that is why I am posting here to see if anyone else has had any past with this and any wisdom to pass on. For now I know RICE is the best but hardest policy!

23/m/160/5'11

OPT, superb performance. I can't add anything that others here haven't already said.

And I have to agree with #71 Freddy, Tony, your videos are extremely well done. Thank you so much!

Just got home and saw the vid... all i can say is WOW! OPT is a freakin' machine. Inspirational

34/M/77kg

As Rx'd:

bp/pu

1. 13/21
2. 9/15
3. 7/17
4. 6/14
5. 4/12

27/M/5'10"/172

2.5 mile run followed by WOD as RX'd

175lb BP
strict PU

12/12
10/10
6/6
5/6
4/6

34/M/77kg

As Rx'd:

13/21
9/15
7/17
6/14
4/12

3 min rest between sets

Poor form on KB swings and Pull Ups. Not sure what all the hype was about.

OPT=B.A.D.A.S.S.

#86: Don't be hatin'!

Freddy C., there's next to no snow on the ground right now and the mercury has been above zero, maybe it's time for a visit?? We have summers here, too!

I wonder if comment #86 from AC will be here when I check again because there is zero truth in it. He said,

"Poor form on KB swings and Pull Ups. Not sure what all the hype was about."

I'm pretty sure just about 100% of everyone else would disagree but you're entitled to your opinion.

For me that was the most inspirational video I've seen in some time. And that's in a very long line of very inspirational videos.. GREAT EFFORT! GREAT JOB!

M/5,11/177LBS
-Performed exercises as superset
-Dead-hang, swithcing between palms-out/palms-in grip
-Subbed 165Lbs for BP
-Rested 3 minutes between superset
-Did PU first, then BP
13/10
11/8
9/7
6/5
4/6

79 total reps

Goal for next time: 175# for BP (same reps), 2 more PUs per set.

I like this workout a lot.

I'm back! Please no applause, just throw money.
Great effort OPT you da man. truly inspiring everytime I see one of your workouts.

This is my first WOD and I am just wondering just I break between each? is it a matter or preference? and one last question, I can bp my bodyweight but if i fail on the fourth or third set should i scale down?

beginners questions i know but thanks for the help

Again, Congratulations James! You're famous, as is all the OPT crew, Hooray! Awesome job on the sub-7 Helen. I am blown away by your intensity, as I always am. I am so very lucky to bear witness to the WODs by you now and then (when I'm there early enough). You are a true inspiration and I can't thank you enough for that!

As RX'ed, for the first time.
We did this at CF BWI Monday night.
32 yom, 170lbs, 5'8"
1) 13/15, 2) 9/13, 3) 7/14, 4) 6/10, 5) 7/10

As Rx'd

4/10
3/6
2/3
2/3
2/3

CFWU X 3 (-pu)
Time 16 min 32 sec

BrandX modified Lynne WOD

3 rnds for max
pushu/jpu

22/16, 13/11, 10/10
time 6 min

Bike ride 15 min
Total Time 38 min 4 sec

Gotta second what Freddy said, this guy's mental prep for the workout was lazer-like, from the set-up to the practice runs, swings and pulls. He meant business.

Great OPT vid! Very impressive.

I'm frustrated with my workout today. I've been nursing a shoulder injury which seemed to be doing well. BP and high reps of push ups seem to be the things that make it flare up. It actually came on after the last time I did Lynne. I hoped to just scale today since I thought it was on the mend. Wanted to limit the bench to sets of 10 w/ 135#. After a decent warmup to that weight, I felt the shoulder half way through the first set. Shifted to ring dips plus 10 push ups in place of the bench. Those felt OK. Worked on kipping. Can get the basic motion but can't seem to string them together in rhythm.

One of those days.

I love the look that he has as he gets moving...the glazed over...shark eyes look...

Whenever I see that, I know that no one is home in the consciousness...and that one has reached way deep down inside themselves to grab the desirebull by the horns, and wrestle its a$$ to the ground. Obviously OPT has a direct line to that space in him! Frickin awesome!

#28 Hooger
Brother, the WOD makes you wish you lost the 40lbs the doctor asked you too...WELL, YOU'RE IN LUCK, cause this WOD and all the others, done once a day, plus the proper diet is HOW you lose that forty pounds!! The answer to your "problem" is in your statement! Have at it man, go full steam and attack it all! Would have, could have, should have, is completely in futile. The past is exactly where it belongs, IN THE PAST! Grab the horns, wrestle that animal in your head to the ground, and move forward! Today is what we have, TODAY is the gift we are given, START TODAY...1 pound at a time, one rep at a time! 3...2....1....GO!

No one else asked, so I will. What is OPT an acronym for?

Over-Production of Testosterone...
I jest, I'm not sure mate

First time pushing anything since my shoulder injury.
BWBP 1-1-1-1-1, all hard as hell.
PU 17-11-10-6-8

34/M/170
As Rx'd:
BP: 12-12-12-12-9
PU: 20-20-20-20-20
Total: 157

Subbed honest push-ups with 15 kg plate (no spotter).
Subbed L pull-ups (they need work).

Push-ups: 12, 8, 8, 8, 7, 6
Pull-ups: 7, 5, 4, 4, 3

Felt weak today. Lowered my legs between pull-up reps. Good form and ROM on the push-ups.

30/m/180

Did ring pushups instead of BP. Feet level with bottom of rings.

86 ring pushups
115 pullups

201 total

Underestimated the ring pushups...challenging and very exhausting.

25/5'9"/129

Used 60kg on bench

BP: 2+, 2+, 1+, 1, 1+ (+ means got another one with a spot)
PU: 30, 30, 20, 20, 20

Total: 7+/120

49m/5'10"/225
cfwu x 3
Bench 225# 10,8,8,6,5 total 37
Pull ups 8,6,5,5,7 total 31

25/M/165

BP:16,9,8,6,6
PU:18,12,10,8,6

Outstanding OPT!

Kipping pullups: 42, 42, 42, 42, 40
115# bench press: 18, 17, 16, 13, 12

27/6'6"/199 lb

BP (90 kg): 5,3,3,3,2
PU: 25,16,16,16,16

Total: 16/89

26/f/142/5'9

Made up yesterday's 5K.
25:34
Donde esta mi colombiano?

OPT...I'm awed.
Original Lynyrd Skynyrd in the mashup...equally awesome.
Jeff in VA is bringing his son back to college in Boston, then coming here to do thw WOD and trade memories over whiskey. Lynne results later...

33/M/205

Used 205 on Bench

BP / PU
24 / 22
18 / 20
12 / 13
10 / 11
9 / 9
73 + 75 = 148

172#

As Rx'd
170 bp-11,8,8,7,6
pu-18,16,13,15,12

OK, for all of you newcomers (and with no disrespect meant to OPT whatsoever), Kelly Moore was OPT before OPT was! Check out #112: >40 PU each round and >BW bench >10 each round. Kelly, you simply continue to astound.

Esteban #66: many thanks for the elaboration. Please note that I write as one version of "everyman", neither a trainer nor an official representative of
CF, just tying to lend a hand...

The lady at the hit the nail on the head, total inspiration. Just shows what strict CF+Zone can do for you. Can't wait to get into our new facility and be able to actually do wods as rxd instead of making do.

37/m/6'3"/268--6th WOD

BP=175lbs
Pull-ups = 156lbs (112lbs counter weight)

BP Pull-up
6 6
5 6
6 5
4 5
3 3

M/31/5'7/180
Lynne
BP-13,10,9,8,8=48
PU-33,24,21,22,22=122
Total-48+122=170 (PR)
The video was an inspiration. That will go into my "get pumped" rotation. Great, inspiring work!

Kelly is my hero!! 47 m and love to see 40 y/o + performing.

M/39/185

Nice to see a Calgary boy setting the pace, and I look forward to meeting you, OPT, when I'm in Calgary visiting my folks sometime in the near future.

Lynne as rx'd:

1. 9/30
2. 6/25
3. 5/20
4. 5/15
5. 4/16

Totals: 135. A PR and 10 reps better than my last effort.

More better faster

Sub push-ups for BP
47, 11
21, 10
25, 7
24, 8
27, 7

27.m.165.5'8
CFWUx3
Lynne as Rx'd
17/17
15/16
14/14
13/14
13/13
Totals: 72 BWBPx 165; 74 PU for a grand total of 146

M/29/5'8"/155

BP 155# - 18,15,9,8,7
PU - 15,12,10,10,10

I think that we should do strict pullups. Kipping is not appropriate for this set. Thoughts?

Comment #103: "What is OPT an acronym for?"

"Optimum Performance Taining"

I think this is the Dude:

http://www.optimumtraining.ca/

M/51/205
Working my way back from an ouch!

Had to go with light weight on bench work..
65lb/30rep..12/pu
85lb/30rep..12/pu
95lb/30rep..12/pu
115lb/18rep..12/pu
135lb/10rep..12/pu

Quick question, is this BP/PU workout a strength builder or a met-con? I could bump up the weight significantly and still get sets of 5 (reps) to exhaustion, or should I just do the body weight and get very high reps (like 20s). I am an ex-weightlifter in my 2nd week of crossfit.

BOOOO, my internet won't let me watch any vids for the last week, on the week that part II comes out for kip pullups and OPTs apperantly amazing performance... something about a TCP connection... anyway, at least it's a stregnth day (the only WODs I'm good at so far).

27/M/6'1"/209.5

13/18
11/15
12/15
12/15
10/11

3 minutes for each BP & PU combo.
total 132

Not too shabby. It feels great to post a decent workout.

26/6'8/210

BP / PU
14 / 21
11 / 16
8 / 15
7 / 13
7 / 13
47 + 78 = 125

19 / F

Didn't do the WOD today... Oly Lift workout instead:
work up to best set of 3 Snatches, then best set of 2 Clean + Jerk

3 snatches - started at just below 25 kilos and got up to 3 snatches at 35 kilos (just shy of my previous 1RM @ 37.5 kilos)

C+J - started at 35 kilos and got up to 2 at 45 kilos. (just shy of my 1RM @ 47.5 kilos)

Worked on Kipping pull-ups ... in sets of 1, 2, 3
Sit-ups

OPT is my hero! Great work on the video production. Very inspiring.
"Lynne" as RXd
BWBP / Pull ups
10/22
10/17
10/17
9/17
8/17
-------
47/90 = 137

#126 Mikey o

My initial thought is this. Why do feel "we" should do strict pullups and why do feel as though kipping is inappropriate for this set?

I thought I would ask WHY you feel that way first, before I post further thoughts.

Mark

Excellent work OPT!

BW 158
as rx'd

5/33
4/26
5/25
4/25
4/25

BW=22 PU=134
33 pu on first equals PR. Need to get strong on BP

47/m/180

as rx'd (glad I weighed myself this morning)

6/23
4/10
4/10
4/10
3/12

now for the excuses:
1) first bp's in 6+ years
2) no spotter
3) still a little scared of big fat 55# bumper plates

@OPT - way to do Canada proud

M, 29, 6'2", 180lbs

Subbed 155 for BW (Hey, it's only my second week in CF!)

1. 9BP/10PU
2. 7/9
3. 5/7
4. 5/6
5. 5/6

followed by 25 wall ball throws.

29/m/185

As rxd:

18/26
12/18
10/16
7/15
7/13 = 142

PR by 16

6" of snow on the ground, kids not going to school ... looks like a home workout today. We'll post what we end up doing.

What is "the OPT" warm-up? I assume it's the standard CF warm-up done at high intensity, but if I'm wrong let me know.

So, I used to think I was good at Helen, especially since I had the advanatge of being a runner coming to crossfit. I was pretty proud when I went sub 10 and even prouder when I went sub 9. It may take a while before I get to sub 8 and I'll still be a minute off OPT's time. Nice.

112-Kelly! That is insane and outstanding!!!

#1 Jason Ackerman - Albany Crossfit

When are the Crossfit East Coast Games going to be?

Are they still going to be held at your gym?

I am anxious to find out when so that we can plan our vacation back up north to see family around that! Oh yes, asked whyfey if she wanted to spend a week up there and during that time I'd go to CF ECG and she was all for it!

So Jason, Brett, Susi, Becca...SOMEONE from CF albany, let me know what the dilly iszle!
(I know, I am such a CF junkie, given that it is only January and I am chomping at the bit for something in May or June! Hey, at least I am in good company!LOL!~)

When I grow up I want to be OPT!

J roCk: I second that! I'm down and I know Josh is all about it, even my little brother would get in on it. I think we could totally make it happen.

WOD:
Nolan 25 yom bw 188: bench @ 185 8/30 6/20 6/17 6/18 4/20
Chris 18 yom bw 185: bench @ 135 2/18 3/15 3/17 5/17 3/17

I really need to work on bench so we're going to do a re-attack on this one this afternoon with lighter bench and weighted pulls.

Age=28
BW=185

As rx'd. BP=185

12/7/07 vs. Today

12/25....12/26 (+)
12/25...13/25 (+)
10/25...11/26 (+)
8/20...10/20 (+)
6/20...9/20 (+)

http://stevesclub.typepad.com/

46m200#

as Rx'd (bench followed by pullups, then rest, spotted partner and start again)

bench: 6,5,4,4,4
pullups: 24, 21,21,21,22

total: 132

previous:
bench: 5, 4, 2, 4, 4
pullups: 23, 20, 19, 17, 20

total: 118

Bodyweight - (165 lbs)

BP 16/12/8/5*/7

PU 12/10/7/6/8

* close grip

3xcfwu

as rx'd w/195# bench

bp/pu: 9/16,10/17,9/16,6/17,5/19
total: 39/85

1. 10BP/25PU
2. 10/15
3. 8/22
4. 7/24
5. 7/25

The BP drop off I expected but I must have been slacking a bit in the beginning on PUs b/c I was able to increase my pull ups on the 4th and 5th from the 2nd and 3rd round. Odd huh?

CCTJOEY: I say Patriot!

Today at HEL we're doing 3 rounds for time of 100 squats, 50 abmat sit ups and 8 get ups. 45# guys, 20#ladies. Can't wait!

Good luck all

26/F/115

BP 85# (Last time did 75#)-- Next time 90#
Used Woody blue assistance band for pull-ups
14/20
9/13
3/11
7/13
5/11

Total: 38/68=106

28/m/210

as rx'd

1. 16/24
2. 13/22
3. 13/17
4. 9/14
5. 10/11

#141 - J Rock

I'll get to work on it! I would like for it to be May/June when the whether is nice. Are any weekends holidays or any other weekend we shouldn't hold the event? Once we pick a weekend, I'm going to get it set up with the help of Brett and Susie we should be running a great and organized competition!

Anyone interested please send me an e-mail: JasonAckerman246@hotmail.com so I can start putting together a distribution list and figuring out the number of competitors.

Reminder: This is not a qualifier. Anyone and everyone is welcome to participate in the CF games. This is just a fun way to challenge ourselves on the East Coast. If we get enough competitors we will use the winnings to help pay for the winner to head out West for the CF games.

Superman wears OPT pyjamas

35/m/158

"Lynne" as Rx, first time.
BWBP / Pull ups

7/16
4/14
4/11
3/10
3/10 = 82 total.

While these are not great numbers compared to other posts, I'm still surprise how my BWBP has improved while doing so little bench press (but oodles of pushups, burpee, etc) on 3 months of crossfit. Good news.

WOW! that video is freakin' moving! That rocks. How inspiring! Can you believe the community and culture that CrossFit has created?! Amazing

1st real Lynne

110# Bench 5/6
120# " 6/5
175# " 2/5
" " 3/5
" " 5/4

M/52/183
Bench 185
8/21, 7/17, 5/15, 3/13, 4/12 =105
Felt totally thrashed....looking forward to doing it again.

40y/o M
75" 200#
"Lynne"
as Rx'd (200# BP)
rounds as follows:

1. 7 41 (PR for pullup)
2. 8 32
3. 7 30
4. 5 25
5. 7 30

TOTAL: 192reps PR

PM #152 "not great numbers compared to the other posts is far less meaningful than your numbers and how they apply to your progress. Stick with it and keep up the progress. WOD with intensity, eat right and get rest...it is as simple as that!
last time179reps

#150 Jason

I know that you told me I was going to compete before I raised my hand....

But I am SO in!

Keep us all posted! I know that there are alot of people that want in.... and I can comfortably say that there may be a whole caravan of people treking from here to there! (holy hell, THERE is an idea! Those people in between VB and Albany, who are driviing, we'll make designated stop points and will grab the next group of cf'ers, intro, and continue on! Maybe stop somwhere with a nice veiw on the way and get a WOD in outside video taped! Ahhhhh $hit....I feel something brewin'....

A pleasure to watch OPT as usual. It was also great to heat OPT Mommy, Gaucoin and Kathleen yelling in the background. Appreciation and gratitude is all I can say about working and training with James and all the OPT crew. There is not set "OPT warm up" but it is certainly fully focused on the WOD and very dynamic. Like a sprinter warming up 90 minutes for a race of less than 11-13 seconds.

bw 170

bp 175
pullups dead hang

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

me

B - P
11 - 20
8 - 20
6 - 14
6 - 16
6 - 19

Sam
15 - 22
14 - 22
12 - 20
11 - 21
11 - 20

We were doing a really good job of critiquing each other throughout the pullups as we worked on our kip, so the number went up and down. Man, I felt like I had enough strength to keep going on the pullups, but totally lost my grip. To the point that I literally fell off the pullup bar trying to eek out a 20th on my last set. Fell about 5 feet and landed on my hip, so glad tomorrow is a rest day.

Bench 93# (66% BW)/Band PU

5/15
6/12
5/12
7/10
6/10

after about 10 views of the video, it's time to post.

amazing video. great work Tony, you do unbelievable work.

OPT, i couldn't ask for a better role model for our daughter. I really do believe that Hannah at 18 months old watched that performance in person and was thinking "wow, that's my dad pushing the limits". another admirable performance.

#161 OPT Mommy

...I have tears in my eyes..

I love the energy from the onlooking supporters in the video. That's what makes doing CrossFit workouts in a group so much more effective and fun than anything else out there.

Hoo-Yah OPT!! Hoo-Yah CrossFit!!

30/m/190

as rx'd - 2:30 rest between sets.

BP/PU

23/35
18/27
15/30
13/21
11/24

Total - 217

Hey, mama del ciclomotor de los colombiano:
Colombiano here. You are in a hell of a better shape then I am. Great time on the 5k.

#112- KELLY MOORE IS CRAZY STRONG Is there a way to post my results on "Lynne" today in a really tiny font barely legible by the human eye,

M/32/164
CFWU x3 (minus the pullups)
6/15
5/15
5/15
5/8
4/13

First time doing body weight bench presses so I'm kinda happy I managed to bang out more than one. But a little disappointed with the pullups. I have this bad habit of giving up when I get tired rather than banging out as many as I possibly can. My mind starts to play tricks. I think, I'm doing great...getting tired...better stop or I'll suck in the next round - even though there's a rest.

205lbs bench/pullups

rd1: 10/18
rd2: 8/14
rd3: 6/14
rd4: 6/12
rd5: 5/12

No Spotter!!! Probably could have done one or two more on the bench.

34/m/200

BP w/ 205#

BP/PU

23/28
16/27
13/17
15/22
14/20

Total - 195

Usually do 5 days of conventional weight training and lift with MWade and CAM on my rest days. This one made me feel like someone put rufies/GHB in my water bottle!

Has anyone noticed that OPT bears a striking resemblance to George St. Pierre? What's in the water in Canada, eh?

bw 167 age 39
Lynne
HSPU feet elevated higher than hands/PU
18/15
17/12
16/11
14/10
12/8
-----
77/56
approx. three mins between rounds

CCT Joey - Pood. Most deffinitely Pood. That's a great dog name.

OPT - good work. Thanks for giving the rest of us something to strive for.

A truly amazing and inspirational workout from James and put together in a beautiful video by Tony and crew-yes, almost as great as being there!

This is the kind of dedication, inspiration and hard work we get to see everyday at OPT/Crossfit Calgary gym from OPT, AFT, Gaucoin, Intent, OPT Mommy and so many others...but what makes it the best place to be is the support, encouragement and cheering down to the final effort for each and every one of us (average humans) who are 'just out doing our best.'

WU .5 mi. walk on treadmill
WOD
BP/PU
25/30 18/20 13/16 8/9 9/10

85lb bp, which is approximately 2/3 bw, the standard womens sub.

6/10
6/14
5/12
5/12
4/12

Happy with the result, though wish I could have made that last bp. Form was a bit off, should have made it.

195/35yo M

10 lbs heavier than last time I did Lynne, not a good ten pounds; used 195 for BP

9/26;7/15;5/10;4/9;3/8

Aarrghhh

first, OPT, you are always inspiring and helen is my favorite. i always look for the Calgary regulars postings here, seriously a great group of people!

kelly moore -- bingo beat me to it. you are a beast. well freaking done. (although i wish my BP was only 115 for lynne. even then i still wouldn't come close to your numbers!)

CCTJoey -- Eris, definitely. sorry i missed looking that up.

31/f/161/68"

did the "puppies" scaled version from BrandX. i am still new with incorporating real pullups into my WODs and just switched to on-the-toes pushups, so this WOD seemed perfect for me.
w/u 5' DU work, CFWUx2 (jumping pullups)
5 rounds
pushups 12-7-6-6-7
pullups 3-2-2-2-1

sad little numbers, but i did not rest between rounds. in hindsight, it would have been smarter to rest 2-5'.

post: 10' bike sprints (really pushed hard and almost puked! lol, it wasn't even a WOD.)

ck

85lb BP, gravitron assisted pull ups (set on 80)

8/5
8/4
8/4
8/4
8/4

the calluses on my hands prevent me from doing more pullups :(

I love CrossFit!

hey Colleen! Great job!

205lbs bench/pullups
rd1: 10/18
rd2: 8/14
rd3: 6/14
rd4: 6/12
rd5: 5/12

No spotter, so could have probably done one or two more on bench.

Where can I get that song? Love the remix.

Lynne- as Rx'd

BW Bench- 18, 18, 16, 15, 12 = 79
Pull Ups- 23, 23, 23, 23, 25 = 117

Total= 196

47 yom 160#
10/25,10/18,8/15,8/15,8/15
First time doing bench since August. Shoulder feels much better. Pinched nerve in my neck hurt my bench, so I took it easy in order to protect the shoulder.

Ok, not to worry, I found it using the search time higher up the tread :)

First time with Lynne, could only do 3-4 reps with body weight so I dropped down to 90%, 184 lbs.
rd.1 7/18
rd.2 6/14
rd.3 6/17
rd.4 6/17
rd.5 5/15

Bwt:150
16,20
18,20
12,15
12,15
13,15

Look who's talking Kelly Moore! You're outstanding!

BW 171

BP- 20/12/10 HSPU- 11/9
PU- 45/20/20/20/20 = 125

J Rock

You got it! Pick us up on the way. We are in PA! The video idea is a great addition to the trip as well!

Today I did the 5K Row. Super excited, Damper on 4/5... New PR 21:45! from a (22:09)

22/m/170

I really surprised myself with my performance today. I used that video of OPT as my motivation.

as rx'd (bench at 175#) rest between rounds

10,22
10,20
6,20
6,23
5,18
total = 140

A friend is looking to buy a concept II rower and was wondering if its worth spending extra $400 for the E model. Any input would be greatly appreciated!

Lynn is a tough one from a stats standpoint - workouts with reps are hard to analyze.

From about 65 total logged the median reps:
128

Top 20:
[1] Matt Chan Photo 216 M 30 200 FRCF
[2] Mike Lane Photo 197 M 43 146 Solo
[3] Anthony Bainbridge Photo 196 M 30 180 CrossFit Fredericton
[4] Michael Giardina Photo 191 M 28 180 CFATL
[5] freddy c. Photo 189 M 43 185 Crossfit One World
[6] Gant Grimes Photo 185 M 34 192 CrossFit.Wichita.Falls
[7] Scott Hanson Photo 178 M 49 149
[8] Marcus Gafford Photo 176 M 28 175
[9] David Sailor Photo 175 M 45 177 Londonderry, NH
[10] Peter McIntire Photo 174 M 24 173
[11] Geoff (GMT-NYC) Tudisco Photo 173 M 33 186
[12] Ben Bergeron Photo 166 M 31 175 CrossFit New England
[13] Jason Lollar Photo 157 M 34 185
[14] Peter Egyed Photo 156 M 22 198
[15] Aaron Jones Photo 153 M 30 194
[16] Dan Heaney Photo 152 M 35 200 Solo
[17] Joe Neault Photo 150 M 31 180 N/A
[18] Jim Rebesco Photo 146 M 26 195
[19] Brian H Photo 145 M 31 184
[20] Brian D Photo 145 M 26 203 Crossfit DeGrego

I can only find one women's entry:
Position Reps Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Sue Chen Photo 86 F 48 132

If you look at the site, you can click for more details on any entry - matt's for instance shows:
23/27, 20/31, 16/26, 13/27,11/22 as rx'd

I've built a page that shows the entire list so you don't have to visit the site - the link is:
http://www.logsitall.com/stats-embedded.asp?ai=22&mi=10&ag=0&mil=19&mvl=Lynne&gender=mixed&mmx=max&

-bill patton

ps - for any geeks our there, this page was designed to allow the standings to be embedded using an Iframe tag...

39/M/5'10"/195lbs.

"Lynne" with ring pushups subbed for BP. So:

Rd: r.p.u/pullup
1: 17/10
2: 13/9
3: 10/8
4: 10/8
5: 8/7

I had to do mostly negatives on the pullups but the strict pullups are improving and I can do more of them further into the workout. I'm really glad I have the rings now. Real strong, real fast!

I have seen a few references to OPT's warm up. One other poster also inquired as to what his warm up consists of. I also am curious what his warm up is. Anyone who knows, and feels inclined to enlighten me I would appreciate it!

I know whatever warm up he does is not the only reason for his elite fitness, but it sure does help, it seems!

Wow, that was an awesome video! You're name should be "Machine".

M/35/182cm/92kg

BP (90kg): 7-6-6-3-5 (total 27, up from 23)
PU: 19-15-17-16-17 (total 84, up from 71)

Nicole,

Well, I took your advice from the Cert I class Santa Cruz 1/12 and 1/13. I too thought the "zone" or any other diet was not right for me since I was already in good shape, eating healthy, and I felt good. I have been "zoning" now for 4 days and if this workout is any indication of the things to come....Thank you, Jack (shaved head, mustache sportin', secret keepin', Santa Cruz cert I attendee, fireman)

38 bw 190
last total 1 month ago pr = 144

today
bp 18,10,10,8,8
pu 30,22,21,21,21

NEW PR = 169!

Bwt: 133

Did strict pull-ups again today... I hate the bar in the rec center for max kipping pull-ups.

26/22
18/16
15/15
13/16
12/14

5'9 205

12/12/10/8/7
12/12/12/12/12(grip keeps failing)

Total=109

Was really hoping to see an OPT reply to the video...It was nice to figure out that OPT Mommy is his wife. I always thought it was his mom yet she was putting up solid times of her own so I never really got that.

Best Crossfit video so far for sure. When they posted his time the other day I was hoping they were filming. It looked like a fricking movie set out there, must have been a great experience to be at. I hope we get more of those videos of the truly elite performing.

Well done to all.

I found myself counting along with the crowd while watching that video.
There has yet to be a day when the CrossFit Nation fails to inspire me.

Thanks OPT for sharing that performance!

5'8, 285 lbs

Round1
0 pullups, 0 bench

Round2
1 pullup (had two people help lift me)
0 bench (crushed my ribcage when the weight came down too fast)

Round 3,4,5
skipped to spend extra time in the hot tub resting my ribs

28 yom, 180 lbs

BP (180 lbs)/Pull ups: 10/20, 8/17, 6/13, 5/11, 5/10 Total:34/81

Last time: 29/71

M/36/180/5'11"

11/12
10/12
9/13
6/10
5/10

Love the zone felt great. Need to work on grip strength.

Me: 41yo/M/5'10"/190lbs

Warm up: 1/2 mile run to the gym and 5k on the treadmill.

WOD: I have never been able to bench press my body weight.... until today! Yea me. Thank you crossfit!

135lbs x 10 / 7 pull ups
155lbs x 6 / 7 pull ups
175lbs x 2 / 7 pull ups
195lbs x 1 / 7 pull ups (pr)
195lbs x 1 / 7 pull ups (pr)

This is quite a cool day for me. My bench press has always been poor. I have been trying to achieve a real, no spotter, bench press since high school. Crossfit was the factor that allowed me to accomplish this. Thanks Crossfit!

Have Fun, Train Hard,

Billy

M/28/190

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

84

/First timer so I have no where to go but up! My Chest and back are swollen women like me! ;)

m/26/6'4"/215

As RX'd

10/15
9/15
8/12
6/7
6/8
5/8

strict pull ups...should have kipped

43/6'1"/187

lynne as rx'd: 140(pr)

185lb. bench: 16 11 8 8 7
pull ups: 27 20 15 15 13

trying to get to 150.

54 bench - 17 13 9 8 7
52 pu - 18 9 11 6 8

106

36/5'8"/145
Bench 135#
3,3,3,3,2
pull-ups
30,20,15,18,15
total:112 PR

WooHoo! Yeah! Great Vid!
Awesome WOD following to filthy-fifties and a 5k.

The conversation yesterday went like this...
Rob_ME: Hey my whole body is tired except my pecks.
Sparky: Me too... I bet they kill us with Bench or tabata pushups tomorrow!
Rob_ME: that would be AWESOME!
Sparky: Rob, you're a sick, twisted individual. But it would be pretty cool.:)
...and then the WOD was posted and it was good.

Anyway...
400M elliptical
CFWU -PullUps
WOD - Five rounds for max reps:(2min between rounds)
BW(205)Bench: 16 14 11 10 9
PullUps(kip): 14 15 12 14 14

m/39/196 5'7"

400k on elyptical CFWU x1
as rx'd
15/25
12/20
8/14
10/14
7/12

Sparky helped with form on bench; evidentally i was keeping the bar too high and elbows way out . Totaly helped as i was working too hard. cnat wait for next benchmark.

bench...10,10,10,8,7
pullup...15,15,15,25,32
tot...147

38/M/205
BP 13 11 8 8 7 (47) tied PR
PU 33 22 17 18 15 (105) +12 from PR
Total 152, very psyched to blast out so many more PU's, 33 at one time is my best ever.

Almost forgot, 5 min. rest timer started at the end of each BP round, appr 10-20 sec. walk to pullup bar at st. 5

CFWU- minus pu's
Wod- 'Lynn' 45lb bp's, 30 assisted pu's
15,12
13,10
11,10
10,10
8,7
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

22/M/172

Felt pretty good today.

BP,PU
17,24
13,21
11,20
10,23
7,23

forgot my time.
13 minutes.

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

JackM #196-
Great job on your PR. Nice to meet you this weekend. I can't believe we came home to snow!

Kelly Moore- holy crap woman, fantastic work. I hope we get to see a video of you soon.

Lynne later tonight.

26/M/185

As Rx'd

BP - 24/16/15/14/14 - 83

PU - 15/12/12/11/11 - 61

Total - 144

PU on my new set of rings. Much better ROM than last Lynne.

42/M/5'10"/197

This is my second week in CF, so I scaled down to 3 sets.

BP weight (reps), jumping PU

95 (14), 4
135 (7), 4
145 (4), 3

as rx'd bwt 190

24/47
15/25
6/17
6/16
7/15

178 down a few reps but first two rds. are up

24/M/5'10"/218

I scaled to 185 lb. bench press (since I can only do my bodyweight twice) and used a band for pullups.

10/5
8/5
6/6
7/6
5/6

Not great, but I felt good about it. Good news is I actually did 3 unassisted dips today (when I started 2 weeks ago I couldn't do any).

Done as rx'd

could someone please explain to me the exercise called "leg lever?"

33 m 190

pu/bp

25/17
26/16
17/13
21/13
17/11

Total= 176 (PR)

8 up from last time! Overzealous in the third round! Felt a little froggy...should have hung tight another 45 seconds or so. Lesson learned.

m/40/215

#201 mikey GOBL O; that is one funny post!!!

No bench press where I was so ring pushups instead
Pull ups w/o kip
22/11
20/11
21/9
18/4
17/6

Between the OPT video and Kelly Moore's results (#112), I feel like a kid in Little League watching pre-steroid Major League professionals.

The only problem is I'm already older than them, so I can't even hope to grow up to be like them.

58/m/175
Lynne

5 rnds each of max reps
BP b/w (scaled to 165lbs)
Pull-ups

7/11
5/10
5/10
4/9
3/6

Five rounds for max reps of:

50# DBs BP= 15,15,10,12,12= 64
Pull-ups = 12,14,12,12,12= 62
3 min rest btw rounds.

Felt a great pump on my arms!!

m/21/171#/6'1"

Lynne
Bench 135#
8/8/8/6/6
Pull-Ups Kipping
12/9/9/8/7

Did not have a spotter on bench so did not go to failure
Grip failure on all sets of pull-ups. Gym has 1.5" bars with smooth rubber and no chalk allowed. Great for the forearms, not for the pull-ups.

44/M/6'/185
AS RX'D

BENCH PRESS: 11 , 11 , 8 , 10 , 8.

PULL-UPS: ALL DEAD HANG, 24 BAR, PALMS IN. 21 BAR, PALMS OUT. 16 RINGS, PALMS IN. 17 RINGS, PALMS OUT. 15 BAR, PALMS IN.

IT'S HERE! BASIC BAR BELL IN SAN DIEGO! YES! I'LL DO MY BEST. ROAD TRIP!
BE BACK MONDAY.

OPT. I HAVE NO WORDS.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

26/M/202

I tried out a 45min spinning class then

BP (205#)/PU (deadhang)

12/18
12/18
12/18
12/18
12/20

152

Followed up with some ring pushups until failure

Down from last time, my chest was shot after doing chest yesterday after the run...I was thinking, nice a short run, I can do some bench and pullups after the run because we hardly ever do WODs with bench...

26/M/5'11/195lbs.

15/12
12/10
10/8
7/8
7/7

rest scheme was 1 min between bench and pullups and 2-3 minutes between rounds

Great work OPT. I'm pissed I had bounce early and missed the live act.

I'm 6'2" and watching that video inspired me and made me question if that's at all possible for me to accomplish. I'm competitive and can't help to think about how much more work I have to do in comparison to somone 5'7" in most WODs(anything without rowing). So my suggestion for the games is to have height classes for the hopper WODs. CrossFit is all about intensity.(force x distance/time). I think some kind of height class will even things out.

What about a weight class? Weight is managable and can be manipulated, height not so much.

Please post your thoughts.

BWT = 190

Bench 160/Kipping Pullups

10/18
6/15
6/15
4/15
3/15

C

total: 138 (165#<BW<170#, BP @ 170#)

BP/PU
12/22
11/18
10/17
9/17
7/15

14 pt PR over my previous best. Big improvement in PUs; I am starting to kip better.

22/M/5'9/165lbs.
As Rx'd (w/ strict pull ups)

[13/12]
[7/10]
[10/10]
[8/8]
[6/9]

18kg DB press and strict pull ups

10/5
11/4
11/4
11/4
12/4

Took it easy today. Prepping for the cert this weekend!

Today I did 3 rounds of samson stretch, 5 pullups, 10 situps, 10 OHS and then ran ~1mile at a very slow pace to get loose. My hamstrings are so tight/sore they are causing a lot of hip stiffness the last two days.

I can't wait till Saturday!

James,

Congratulations, and thanks for the effort. I'm having a hard time sticking to my guns during my current strength/explosive cycle. "Helen" is calling my name!

Great job. Be proud. Go faster!

Best,

Jon

Age 36
BW 185
CFWU 2x15

BP: 8,7,6,6,5=33
PU: 14,14,12,12,13=65

Last time: 32/60

32/m/210/6'5"

12/14
10/11
6/10
5/9
5/9

38/53

total - 91 same as last time

Disappointing workout for me, although I matched my total from last time I just lost it after the 2nd set. I got into the gym about 45 minutes late and breakfast wore off, I just felt my energy level plummet and had a hard time recovering. Next time over 100!

On a side note, I need to be my gym for a pull up bar. All these great kipping videos and and can't even practice because of the crappy combo dip, pull up thing we have in my gym. Don't know how much my pull up numbers would go up, but probably at little bit.

For today's WOD, how much rest should we take in between sets? And should we rest in between exercises as well? Or is this for time, like most of the WOD's?

I'm new, someone throw me a freaking bone here (hahahaha). CrossFit is the poo!

24/m/198
As rx'd
200# bench pull-up
12 17
11 11
9 12
8 10
8 11

Total:
48 61 = 109

#234 - austinb

I hear you! I have come to accept that my height and even more so my monkey arms will always keep my rep numbers from being impressive. I just compare what I do in one workout to what I did previously and compete against myself, otherwise I would get pretty discouraged.

It would be interesting to see height categories, sort of like the Clydesdale classes in running/triathlons. I am at about my minimum body weight right now (210) but even that puts my in Clydesdale #2 class. It would just be interesting to see how much of a role height and to a lesser extent weight plays in Crossfit WOD times/reps.

"Lynne"

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

7/27
8/26
7/25
7/23
7/23

160
---------------------------------------------------
Compare to 071207

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

145

42yo/185#

AM workout:
5 rds jump rope 5 min.
OHS 5x5
"Lynne" rx'd
30/30
20/24
13/20
13/19
14/16 or 17

199 or 200

Last time I got 189. This time, there was some confusion on the count of the last set of pull ups. Not sure if I got the 200 or not. I really wanted 200. Thanks to Lara, Jolie and Roman for the support!

Forthcoming PM workout:
Started a new schedule at work that frees up my thursday nights. Now I can train our thursday nite sparring sessions. Been almost a year since i put on the gloves and shin guards. I can't wait to get back into socking people up again!

My doc says I need to start using dumbbells so my injured shoulder is forced to do the work instead of my good shoulder carrying the load.

What weight should I press in dumbbells that would be equivalent to a bodyweight bench press with a bar?

Thanks

Been on the shelf all week recovering from shoulder injury and trying not to catch my daughter's cold. Shoulder about 95% now. Anyone else going to the Dallas cert this weekend? Driving up from Houston, hoping to be there in early evening. If anyone would like to grab dinner or anything, drop me a line. Otherwise see you Saturday morning! Can't wait.

Lynne as rs'd
4/30
5/16
2/16
2/17
3/14

M 39 171

175# for BP
as rx'd
16/28, 14/20, 12/20, 10/17, 6/15 = 158 PR by 20

no rest between BP and PU's
5 min.s between rounds

now thats some serious arm pump....

"Lynne"

Five rounds for max reps of:
Body weight bench press (bw= 185lbs)
Pull-ups (did dead-hang chin-ups)

Bench press: 11, 9, 7, 7, 5 (total=39)

Chin-ups: 15, 10, 9, 9, 8 (total=51)

Total = 90

Corey- good stuff, clydesdale class a definite possibility.

Everyone else- more comments/thoughts please!

#243 Colin, Check out post #43

When there are this many posts this late in the day, EST here in OH, you can most likely count on someone asking and answering all questions regarding the WOD.

To make it faster for you you can use the "CTRL F" feature to search for key words like "rest" in your case, to find the information you are looking for. Since you are new I suggest starting daily with post #1 and skim down through all the post a few times each day. It is a great way to get a feel for other peoples times and other pertinant info regarding the WOD.

One of the best videos on the site by far...
I got completely lost in the moment on that last set of KB swings when everyone was counting out loud. All of a sudden, I was bobbing my head up and down and counting along at my desk (to the confusion of coworkers). Great stuff OPT and Tony B!

OPT or other Calgary members: If you read this, I would really appreciate a brief description of a typical OPT warm up session. I know it's been touched on that they are long, dynamic, and focused on the WOD, but any specifics you could give me for a sample WOD like Fran, Elizabeth, Cindy would be great. Thanks!

Lynne tonight... : )

Finally found the site for the song used in the video

http://boototom.info/dotclear/index.php?q=totom

scroll down to June 18 2007 - The Way Simple Men Are

Yea. I will take your advice, thanks for the hint on the CTRL F idea. And thanks for your answer.

I do like to read all the posts, sometimes my eyes just skip the info i'm searching for.

I know i'm new, but I can already tell this is a cool family to be apart of. I can only hope to meet more people as I continue my workouts. Is there any rough guess as to how many people use the CrossFit training method? Just curious

Take care, and have a great WOD!

bench: 10, 9, 8, 7, 6
pullups: 20, 14, 16, 16, 11

cfwu w/o pull ups or dips

BW is 205#
My 1RM for bench is my BW
I did BW bench, plate change to 75% BW then bench, rest, strict pull ups, rest

BW / 75% / Pull ups
1 / 8 / 22 (PR on pull ups)
1 / 8 / 19
1 / 8 / 18
1 / 7 / 15
0 / 5 / 13

bwt 210#

bench scaled to 185#

BP/PU
8/25
7/20
5/16
5/16
4/15

total=121
PR by 10

In response to #224:
Leg Levers: Lay on the ground, put your hands under your butt or lower back(palms on the ground for stability) and raise your legs up until they are at 90* and back down to just before they touch the ground. Hope that helps..

WOD-
14/12
8/9
6/8
5/8
7/10
Good workout, hopefully will improve next go at it.

GI bug here--no WOD today :-(

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

27/175

BP: 13 10 7 7 9 = 46
PU: 15 13 10 10 12 = 60
Total = 106

Hands are torn up from PU WOD 4 days ago

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

45/174

BP 155#-12,4 135#-10,8,7
PU: 22,12,10,10,10

BP: 135- 8; 205- 8/5/4/4/2
PU (dead hang): 8/8/5/5/5

Did 6 dips after.

jolie 30yr fem. 125#
1/26, 1/27, 2/29, 2/25, 3/25 141 total (+16 from last time)

M/45/6'/175

BP/PU
15/20
12/16
10/13
10/12
8/10

total = 126, 17 below PR (I knew I shouldnt have done that Bench Press 5x5 yesterday)

OPT = Xfit stud

M/51/205/74"
BP scaled to 175 lbs. x 10,7,7,7,6 = 37
Pullups x 7,6,6,5,4 = 28
Total = 65

m/31/90kg = 198lb

BP/PU
12/10
7/8
6/7
7/7
6/6

very disappointing WOD for me:

BP 7/5/8(smith)/9(smith)/7(smith)
PU 15/12/11/10/9
compare to:

BP 9/7/6/5/4
PU 14/13/11/10/10
Total 89

My chest strength is the one area I feel has suffered while doing xfit the last two months.

Today could also have suffered from me doing 5 rounds of BP BW 5 times, 5 L-sit PU yesterday

Austinb, Corey:

I have always been torn on the weight/height catagory issue. Part of me just accepts that I have poor leverages for heavy lifting and a long way to go from a dead hang to chin over the bar. I am certainly not an extreme height/weight at 6'2" 185, but it sure will make a difference.

There are two things to keep in mind. First, remember that crossfit is not an end in itself. For almost any sport I particpate in my height is advantage and that I had to work harder to do the same workout only means that in my fitness APPLICATION I am at an advantage to someone who is 6 inches shorter than me. Now that doesn't solve the CF Games problem so, second, my larger frame means that my high weight totals should be better than someone who is trim enough to do well in pull-ups but only 5'7". I am lifting a lower percentage of my bodyweight in CFT, Dianne, Fran, than someone who is 7 inches shorter than me (unless they are as wide as they are tall in which case they probably aren't stringing together 40 pull-ups).

It's an interesting thought, but I think the disparity is somewhat solved by the fact that if you are taller you can be bigger (though not necessarily) and perform better on fixed wieghts. It's obviously not perfect for the skinny tall guy, but maybe the skinny tall guy (that's me by the way) should get stronger.

Aaron

M49/197#

Warmup: fast CFWU

WOD:
BP - 14/11/10/9/8 AT 145#
PU - 10/7/7/8/6

Notes: BP @ 75% of BW. Kipping PUs were better due to the excellent, recent CF videos. 2 minute rest between each round.

169# bw 170# bp 5-6 min rest between couplet no rest between bp anp chinup

8-19
7-15
7-13
7-14
6-14

110pr