Fun times

nice

well, hopefully we won't get icky weather and i can make it to the gym tomorrow. if we get snowed in, haha, i will do a kettlebell workout, just cause i wanna play with my kettlebell!

I'm excited to do this one. I tried 1/2 of "Linda" after doing the hang squat clean 7x3 WOD today. I was gassed after the first two rounds.

Cold....so very cold!

not surprised

cant wait

Thank goodness there was a 'ne' on the end of her name.

For a little light hearted humour as it was getting testy yesterday, have a look at the exploits of my brother in-law to be.

http://www.youtube.com/watch?v=4JrdBg4Pv6Y

supposed to be on a 2/3 cycle going to knock this one out 3 rounds with mixed style pulls under/over/opposed bench will be 225 no spotter

Rookie M/35/182cm/82Kgs:
nice...that was rather more dangerous than doing that at a soccer match or golf game...
If he was a CF'er nobody could catch him :P

Rookie M/35/182cm/82Kgs:
nice...that was rather more dangerous than doing that at a soccer match or golf game...
If he was a CF'er nobody could catch him :P

Tomorrow (22 Feb) is the anniversary of Josh Hager's death in Ramadi. Marking that occasion last year was one of the most powerful experiences of my tour in Baghdad. I left six weeks later and took my fingers and toes back to my family, swearing I would never take it for granted. I've been marginally sucessful in that regard.

I would have never guessed that things could get so much better in such a short time over there - because of guys like Josh (and with a humble salute to Generals Patreus and Odierno), the US Army can apparently defeat Al Qaeda and the US Congress at the same time. That is 'Army Strong.'

I would like to do Lynne again, but I will be doing Josh instead. Fair winds and following seas Josh, I hope I'm 'earning it.'

Paul

Awesome, been waiting for Lynne to come up again. After I started CF, I didn't use a bench for about 2 months. First time Lynne came around, bench presses felt totally alien. I've been keeping in practice and I can't wait to hit this one again.

Apolloswabbie:

Aye, Paul.

Tomorrow is an off day for me (and my shoulder prevents all pushing exercises, so no bench). While it will be Saturday before I get to it I will attempt to join you in "Josh".

I met a former Green Beret, leader of an A team in my office today. Quite a guy. Most humble thanks to all who serve and have served.

Darrell

I was going to say something about the back-up beeps in the video, but I read #11's (Paul's) post and felt rather stupid. Thank you for your words and your service.

Sorry to ask this here, but is using a kettlebell in Fight Gone Bad "cheating." Same weight 75#. Still as Rxd?

Thanks whoever answers this.

Time to build those Chesticles! What other reason is there to bench press!?

Music reminded me of the Sopranos opening theme song. Anyway, can't wait to attend the running cert in Sept at CF Ocean City in Ocean City, Maryland.

By now its very clear that Brian knows his stuff and the need to improve my running technique is very high. Since running is included in a very high percentage of the CF WOD's and general programming, it is a great wonder why more people are not taking advantage of this great resource.

That running training was awesome. I come from a sprinting back ground and when it comes down to the last 100 meters in a 400 meter run maintaining good technique will make or break you. Great video.

I love this one!

Steve-
I, too, am going to the Cert at CF Ocean City! Yay! I know what you mean, my running can only get better with his guidance, if it got any worse, well, I might as well walk. LOL!
See you there!

Just went back and watched that video. Great stuff. I really need to get this POSE stuff down. I am a cyclist so I used to pulling the high cadence but I have never tried to apply it to running. Time for more training!

Man I love this stuff.

S/F

Just went back and watched that video. Great stuff. I really need to get this POSE stuff down. I am a cyclist so I am used to pulling the high cadence but I have never tried to apply it to running. Time for more training!

Man I love this stuff.

S/F

This workout is iPod essential...

CAM, bring your A game...and your Hatebreed.

I seeeeee. I called JT or Diane but I'll take Lynne.

Nursing a slight groin pull, so I've put off the last two days WODs. Glad to see this so I can get back at it. I'm going to try to make the running cert in September as well. Great video. I'm going to work on the wall drill.

That was the best running video I've seen so far, really well done and really good info.

I was supposed to do a 5K on my schedule tomorrow, but seeing that the weather here in NoVA is supposed to suck in the morning, this is a perfect opportunity to try Lynne. Sore big time in my chest from my WED workout and the old thighs are kind of feeling it from today already. Oh well, don't want to be a little kitty...

so we are about to start building an outdoor o-course at gsx and the other day they unloaded "The Tire" that we'll be flipping. this think is an absolute monster. don't want to exaggerate but i would say its well over 400lbs. i know its bigger than the one at rippetoe's gym because i've flipped it. i thought anything that big and bad needs a name. so i suggested eve t. you know, short for eva tire.

guess i'm getting clumsy typing fingers. that should have of course read: thing not think and eva not eve. much apologies.

Maybe Mr. T, like Mr. Tire, would be a good name for a tire, too. I pity the foo' who tries to flip that tire...

30 yom 6'4 95kg

11:33 (Wentworth Park)

Hmm. This should be interesting. Haven't done much bench, well, at all. Pull ups are fine. I honestly don't know that I can bench my bw once ... time to go to BXMA ...

Amy

#28 Pesqueso:

Where do you do CF at? I'm looking for some place in the Arlington area.

Good video...time to bust out some pr's tomorrow.

I have a question about rings. Does anyone know the standard distance between the rings. The ones I'm working out on seem to be too far apart, and it's making it hard for me to keep the rings close to my body on muscle ups. If anyone could answer this it would be appreciated. Thanks!!!

In the lecture clip I saw, Coach describes the GHD sit-up as an excercise that can elicit "a brutal ab response...that will put a hurt on you!" Let me tell you..I've been hurtin the past two days thanks to the GHD sit-ups I did on Monday, when I did Annie. Tuesday I was fine, but yesterday and today have been the worst.
It's not the first time I've ever done GHD sit-ups, and I've had plenty of soreness before, but never like this; I basically haven't been able to stand up straight for two days. It's even made sleeping a challenge.

Anybody else had any similar experiences after doing GHD's?

A huge thank you to our Canadian hosts. Lots of fun and I can not wait to go back!

#11 Paul - Cheers to you & I will join you in doing Josh tomorrow.

Coach and the team,

How lucky were you guys to be in Edmonton when it was above freezing. 2 weeks ago it was -40Cish.

Robb is that Andy there to the right that looks like he is freezing his bizallz off? Great job guys, your dedication to spreading crossfit is humbling.

Travis, Slice, Bingo ... thanks. Paul

Awesome video. Best one yet- keep 'em coming! I'm finding whole new ways to run that are much more efficient. Thanks!

#36- My GHD's are done hanging off a bench, so I probably don't get the form like a proper GHD setup. What put the hurt on me a few months ago was the 120 L Pullup workout. 2 days later we had to do some pullups. I jumped up to the bar and pretty much just hung there. Couldn't move. I mentally replayed up all the videos I'd seen on the site of people just not quitting, sucked it up, and got a grand total of 2 feeble pullups before the pain overwhelmed me. First one I haven't been able to do in a long while.

leslie ap

good suggestion! should be fun flipping that beast in the middle of a fort worth summer. for those that don't know, it gets a little steamy here in july and august.

#35

Rings are to be positione 19.6 inches (or 50 cm) apart.

http://en.wikipedia.org/wiki/Rings_(gymnastics)

29/f/110

4 rounds of:
400m run
50 squats

11:44

runs on TM

pre: nswux1 + HSC WOD from yesterday

hang squat cleans 7x3

85x3-90x3-95x3-95x3-100x2(f)-100x1(f)-95x3

i think i failed mentally on the HSC. damn they are so much more difficult then taking it from the ground. grrr.

eric 34/m/147

4 rounds of:
400m run
50 squats

11:14

runs on TM.

kudos to eric, that bastard beat me on this WOD after having only 3 hours of sleep and 7 hard drinks last night. he was hurting badly and still beat me. i have created a monster. i told him that i should just quit crossfit if he beats me today. grrr.

have you ever read the wikipedia entry on CrossFit?

no luck on the kettlebell vs. bar SDLHP's huh?

I can't find it in the message board...

B Rhaly: my problem with GHD sit ups, is in my back. If I go very slow, no problem on the downward part, then explode up. But if I try to move more quickly, or hold my hands higher than my waist, CRANK! right in my lower back. Not sure if it's strength... flexibility... any ideas, anyone?

RE ring spacing: is 50cm the standard competition positioning? I am not sure 50cm is the optimal distance for everyone- I would think you'd want them spaced a certain distance per your shoulder width. No?

So...help me out here.
Is it bench then pull ups? or are they both two separate entities?

I used a big word!! Hooray~

Kizer

Leslie Ap: Coach also talks about some of the back soreness in that lecture clip...it's on the exercises and demos page.

What is the best way to safely bench press if you don't have a spotter?

Or maybe, what's the safe way to dump the weight if you can't get it up?

Thanks.

#33

Me and a couple buddies have been at it for about a year at the Ballston Gold's. When you get there ask for Chef and he will show you the ropes. We have Rings, bumper plates, KBs and the works. Obviously we get crazy looks from the regular meats that are in there but who cares. We have our own section that is blocked off to use so we are able to stay out of their way. Go see Chef. Hope to see you up there...

B Rhaly: thanks, I'll look for that video- thanks!

Is the idea to get a good time or max reps? I noticed on the demo that the rest time was about 5 minutes between rounds.

Looking forward to this workout. As a law enforcement trainer I really get excited about challenges that test the ability to perform past the the "comfort zone".

2/21/08 WOD

As rx'ed

8:14

23/m/160/5'11

Obviously I'm the only one that is completed offend by the picture of the day. If its not a video its a picture. Another man without a shirt on! CF is definately headed into dangerous waters.

I would be completely embarassed if I told someone to check out CF and they're first impression was a picture of a man without a shirt on.

I hope those in charge of posting pictures would carefully rethink what they post. I love crossfit but seeing a man without a shirt has made me seriouly doubt if CF is for me.

That was comment #80 posted by Joro on February 18, 2008 about the interview with Eva T, but reworded for the picture that was posted yesterday. Sounds ridiculous doesn't it? It sounded ridiculous when he posted it about Eva T in a bra too. People need to lighten up.

#50 Ethan ATX - make sure you don't put collars on to keep the plates in place.. then if you get stuck, you can just tip to one side and let the plates slide off.

Cynthiaj, Thanks. I'll keep that in mind, though I don't know if I'll get close to my bodyweight. Last time I benched, I could get 135ish. I weigh 158, for reference.

Tokyo, Japan! Anyone in Tokyo doing Crossfit? Would like to meet and workout together if possible. Just starting Crossfit, tough doing it alone, especially when it comes to watching technique.

I'll be here for 2 1/2 more years.

E-mail: qajaq@hotmail.com

Moose... you are hilarious... dead dogs lie very well when left alone ;-)

Wed. was my first WOD and first time doing HSC, i also tacked on about 25 pullups after. My lats and upper back are SORE!

Re: Ring spacing standards

Point of suspension 5.75 meters above floor
Height of rings 2.75 meters (including about 20 cm landing mats)
Distance between the rings 50 cm
Inside Diameter of the rings 18 cm
Total Diameter of the rings 23.6 cm (Thickness 28 mm)

These standard apply for gymnastics competitions. For those purposes it is wise to adhere to the same standards under practice to insure consistency of feel and response.

For fitness purposes it doesn't matter quite as much, but narrower spacing and/or a lower point of suspension can make a number of moves (particularly muscle ups and crosses) less challenging.

Used 190 lbs for bench press:
1. 18 BP/21 PU
2. 15 BP/18 PU
3. 11 BP/15 PU
4. 8 BP/14 PU
5. 8 BP/12 PU

After each set I immediately (or as immediately as could get my breath back) knocked out 3-5 more reps just to make myself more miserable. Then I did 30 minutes on the bike.

Rory
27/M/190
Camp Hero

#50 Ethan ATX - make sure you don't put collars on to keep the plates in place.. then if you get stuck, you can just tip to one side and let the plates slide off.

Comment #56 - Posted by: Cynthiaj in Sunnyvale, CA at February 21, 2008

No disrespect intended, but is a seriously bad idea. If you do that in any gym but your own garage, you or either going to hurt yourself, or the person working out next to you. At the very least you are going to get thrown out of the gym. Please don't do that again. If you can't lift the weight by yourself, go lighter, or (gasp) just ask someone to spot you!

Team Osan

Neil
33/M/5'11"/200 pounds
1 13/15
2 9/9
3 9/10
4 5/10
5 5/9

Half way through the workout, I was approached by one of the Firedogs. He mentioned that many of the firehouse personnel would be interested in CF workouts, so I volunteered to hook them up. I'll keep everyone posted as we get it all set up.

Have a great weekend!

comment 50 spot on Mike ,too many pc knobjockies out there ,like the man says lighten up ,train hard and enjoy yourselves.

#53

You want to get max reps. Take about 3-5 mins of rest time in between rounds.

Get after it!

heavy lynne:

100k BP
11 8 8 7 7

p/u
15 11 11 11 13

28 M 225lbs
45 min low-impact cardio then:

BP PU
7 12
7 10
6 9
5 7
4 6

It was wierd cause I have lifted my weight before (up to 10 times) but I just felt weak this time. I did not feel exhausted like I do with other WOD, but I just could not do anymore.

Had a feeling bench press was coming.
Looking forward to it!

Quick comment on the video.
That drill is called a "wall drive". Research the work of Loren Seagrave and you will be even more impressed. One thing I would suggest is to have the athlete (client) start with toes up (pointed to the knees). Keeping the toes up will eventually limit or eliminate the heel strike in the sprint.

Cool to see S&Q stuff on the CrossFit site!

22 February 2008

In remembrance of SSG Josh Hager and the other Soldiers, Sailors, Airmen, and Marines killed changing Al Anbar.

Josh 9:08

This is a good one! 25/M/185# As prescribed:

1) 20/20
2) 16/17
3) 12/15
4) 12/14
5) 11/16

Total 71/82 = 153

190/M/28
BP:10/8/8/8/8
PU:16/12/10/10/10

Don't have a bench yet and it's raining on the pull-up bar, though we'd be guaranteed an unimpresive and short WOD with this one. Did an inside WU instead.

115# bench press: 15, 15, 12, 12, 8 = 62
Kipping pullups: 43, 43, 43, 43, 40 = 212

3 minutes between rounds.

Touch and go bench with feet flat on floor and butt on bench every rep. A little difficult benching with a feline insisting on laying on my belly. Goals were 15/43 per round. Close on the pullups, but way off on the bench this morning. Hands in good condition; will do kb snatches after work.

49m/5'10"/225
cfwu x 3
"Lynne"
BP:14/10/8/8=40
PU:7/6/6/6=25

25/5'9"/132

As Rx'd (60kg bench press)
BP: 2-0-1-2-2
PU: 36-20-20-20-20-20
Total: 7/116

Not as good as last time...don't know what happened on the second round, but couldn't get my pull-ups back up. I've been doing IF and started a fast yesterday at noon (www.whatwereeatingnow.com wfs)...maybe it affected my strength, but I haven't noticed any decrease in performance otherwise.

I have been working hard on BP so psyched to see if I can beat the january numbers by a good chunk.

33/M/200

BP / PU

25 / 26
18 / 21
12 / 15
9 / 15
8 / 13
72 + 90 = 162

27/6'6"/91 kg

BP: 4 - 2+ - 2 - 1 -1 = 10
PU: 31 - 22 - 23 - 20 - 19 = 115

Kelly Moore-
You're hard work is inspiring.
Thank you.
Steve

273 total reps - bwt-163

bench - 20,18,16,16,13 - 83
chins - 48,39,40,34,29 - 190

M / 160 / 36 yrs

BP / PU
21 30
18 30
16 30
15 28
14 28
=======
84 + 144 = 228 (PR)

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

25/m/5'9"/190

As Rx'd

bench
14-6-10-8-7

pull-ups
30-21-20-17-15

148 total reps

viva la revolution!

bw: 185

As rx'd:
Lynne w/ 185# bench

15/20, 14/16, 10/12, 8/12, 8/13

total = 55/73 = 128
last (10/23/07) 55/87 = 142

Minus 14 reps on the pull-ups. Guess that is what I get for not doing pull-ups all winter. Grip was actually the limiting factor for pull-ups. Bench has been consistent(ly weak!), so next time this turns up I'll try a pacing plan and shoot for 12 reps per set.

43/M/75"/200

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

First Lynne. Only used 185#. Didn't want to dump the weights in the gym since I never bench. Pull up bar I used was rubber coated and I lost a lot of grip (no chalk).

Maximum range of an excuse? Zero meters! Here kitty, kitty.....

BP/PU
20/15
18/15
16/15
15/15
12/15
This is an excellent how PUMPED do you want to feel for the WK End WOD because you can get jacked up doing this 1!

VP

29/m/6'1"/195

BP @205#
14/12/10/7/7= 50
PU
12/10/10/10/7= 49

I have been integrating CF excercises into my workouts for over a year, but have finally sacked up to the WOD's. I thought I was in shape before and realize that I was dead wrong. Sadistically, I wake up every morning now and look forward to kicking my own ass. Thanks

Goind to my 1st crossfit class today. Ant words of wisdom. Pretty pumped about it.

I DID 10 sets of Dumbell Press, and Incline Dumbell press all sets 75# 15 reps supersetted like always with 30 shrugs on each set. That is about 30,000 lbs of shrugs and i don't know how much db press, but i still hit this one as hard as i could today with much fatigue!
Everyone THRASH THIS WOD!

The DB press was my own afternoon mistake Yesterday!

35/m/70/170 indoors, 5003 feet
WOD Lynne 185lb on Smith for bench
Pullups: kipping, done until grip failure 8/12,8/15,7/9,7/13,6/15

40y/o M
75" 202#
used 200#, last time I was 197 and used 195#
Last Time
1. 7 41 (PR for pullup)
2. 8 32
3. 7 30
4. 5 25
5. 7 30

Today
"Lynne"
1. 8 45 (PR for Pullup)
2. 8 30
3. 7 30
4. 7 30
5. 6 25
- 36 + 160 =196 (PR)

#33 Jason

I'd love to help but it's going to be a bit tough with this one. I'm in the Army so my section has laid out a monthly PT program based on the CF model (we use Coach's 5 on 2 rest rotation). Our workout is part of our unit's organized PT @ 0630 so we do it on Ft. Myer (occasionally we go to one of the local tracks if the workout calls for track work).

We don't follow the workout of the day because with 9 guys doing the workout, the gym here can't support it without people standing around waiting for a piece of equipment. We've created our own workouts that use homemade med balls, kettle bells, dumbells, burpees, burpee pull ups, pull ups, tires, slosh pipe and other bodyweight work.

I occasionally do the posted workout of the day on non-duty days, "rest" days or the same day as a regular workout just to get a baseline score.

I know that doesn't help you at all, but if you have easy access on Ft. Myer, and are willing to do it at 0630 maybe we could work something out.

ruggermic// i am right with you, i am a month and a half in and have been doing RX'd Crossfit workouts every morning (6am) there is 1, followed by my own 1hr W/out later at my lunch trying to have some anticipation of the next days Wod, that is real important. Like today i messed up, if you read above. Just in this little amount of time i have gone from 7.5% bf to 3% bf. But most imortantly all weak spots are quickly disapearing and i can feel and control a muscle in almost every part of my body. Regular or even serious weight training has nothing and is nothing what it could be with the inclusion of crossfit training.

#36

I do GHD in small doses because I, too, get a massive ab response (in the area just below the belly button for me). This is one of those that I'm slowly working in so it doesn't break me off two days at a time.

GHD situps can be the most brutal exercise in the gym. I personally think it can cause Rhabdo. faster than anything. This is an incredible exercise but you better get used to doing lots or you are going to be VERY SORE for a week. Being very sore is normal if you did some volume.

Comment #47 - Posted by: Leslie Ap at

Leslie, if you have not already do it, check teh three vids on GHD; it is essential to keep legs strait on the GHD up cycle to protect the back.

brhaly - I would opine that it is not cheating to use a KB or bar - as long as you have the mechanics and do the work. It's done w either/or in WODs.

wow! great run correction video. im going to use that wall running technique.

Lynne w deep ring dips and pull-ups. Fall off bar maxes. 3 mins between rounds

21/16
16/10
12/10
11/10
10/8

70/54

Cheers, kempie

#55 Mike~

humorously well said !

AM-feeling tired/overtrained before starting, did not take rest day
Deadlift 5x3/330 12 hours prior
Chest/Tri workout 36 hours prior with 90#DBs 4x8/75-100# dips/60# 1 arm OH KB press on rest day, dummy

m/37/185
as Rx'd

bp-25/13/12/12/10
pu-31/20/20/20/20
hind sight...could have done more pu's
limited rest between 30-60 sec.
Total time 18 minutes
last performance was:
bp-23/12/6/5/5
pu-30/17/15/15/12

37/m/249

used 200# Bench
12/4
10/3
10/3
8/5 2 with assist
6/3 with assist
46+18=64

47/m/180

as rx'd

8/24
6/13
4/13
4/13
4/14

total=103 +17 pr

as rx'd bw 165

BP/PU

8/20
7/20
6/20
5/20
4/20

25/m/180

As Rx, 185# BP

BP:16;15;13;12;12
PU: 26;25;25;25;25

M/35/69/180
Got up early today so I could run outside.
Warm up- 2 mi. run, easy pace, not timed
Bench Wt-185
28/27
16/19
11/11
12/12
10/12

77/81-158
Last time 155
My endurance still sucks, but I refuse to pace on these max effort WODs for a better score. All or nothing.

143lbs/31yoa
BP @ 145
BP,PU (previous)
1. 21,29 (21,30)
2. 15,22 (14,21)
3. 11, 21 (11,22)
4. 10, 18 (10,20)
5. 9, 18 (9,22)

Total: 174 (previous 180)

Not happy I went down. My grip and forearms were fried!

Previous PR: 160

Elusive Pull-ups

After having dabbled in Crossfit and soaking up the free info, I committed this past December and am headed to a cert. next weekend.

Of my many weaknesses is the pull-up. I have made huge strength gains and can pull-up to about eye level but cannot kip. Thankfully the bar is in my basement and no one can see me flopping around like a fool.

A while back I did Nate and 'lo and behold, I was kipping. It still wasn't pretty but I did get my chin over that bar. The next day I practiced again and the kip was gone.
Last night due to bad weather I couldn't get out of the house so I did my own CF style thing.
21-15-9
hang cleans
push ups
kb swings
pull-ups.
'lo and behold...the kip came back!

After reviewing the two work outs I realized the constant was doing the swings just prior to the pull-ups. I had to believe that somehow the two movements correlated. Well imagine my surprise while going through the CF Journal reading material for the cert. I found an article called "Swingers and Kippers" by Tyler Hass, April 2005.
It breaks the two movements down and demonstrates their similarities. Doing the swings before the PU "grooved the moove" for me and I was kipping without thinking about it. It truly was a breakthrough.
Maybe this info could help someone who is having the same troubles.

I would also suggest reading Jeff Marone's article "Kettlebell Basics" CFJ Nov. 2006.

I love CrossFit and I love the journal. It is worth every penny.

M/33/195

BP/PU
2 21
3 16
2 11
2 13
1 11 = 82

Last time 57, so big improvement

M/22/205

20/12
20/12
18/12
13/12
16/6

23 m 200 lbs. 5'9

BP
205: 15,15,15,15,18
PU
Body Weight: 12,12,12,12,12

23 m 200 lbs. 5'9
BP:
205: 15,15,15,15,18
PU:
Body Weight: 12,12,12,12,12,

150# bench press: 9 10 8 9 6
pull ups : 30 25 22 26 27

bw: 146.5

M/182/52
Bench 12, 9, 10, 7, 7
Pull-ups 33,22,27,12, 17

m/32/185
subbed ring dips for bench press

RD/P'ups
6/7
8/10
9/9
10/6
7/6

Total: 78

Can't wait to try this one.

OPT, I'm starting to doubt that you are a human. Those numbers are incredible.

Sub'd push ups for bench press:
18/12
16/12
14/10
14/10
12/10

Dang it. Looks like I have been running wrong for a long time. I did four 1/2 marathons, a couple 10Ks and whole lot of "training" runs last year... and from the look of that video, I bet I have a lot to learn about running form.

30/M/190

As rx'd

6/11
4/8
4/7
3/8
3/8

Same totals as last time for bench - obviously no what I was hoping for.

But I had 7 more PU's than last time.

john

26/F/115

Sub'd 95# BP

5/13
5/13
7/9
5/13
4/15

Total 89

37/m/150 as rx'd

bp pu
4 20
3 17
4 17
3 10
3 10

total: 91

i expected worse numbers on the bench and better on pull ups, but for my first "lynne" i'm ok with it.

Wow, nice video.

M/195/31

120# bench press

13/7
8/5
7/5
7/5
6/4
67 total

26/6'8"/210

Did this today after the run/squat workout.

BP - 15,12,9,6,6=48
PU - 13,8,8,9,9=47

don't think I was supposed to time it, but I did

time: 17:57
BP/pullups
7/11
7/9
6/12
6/6
6/12

30/m/235/

Bench Press: 185 lbs
Assisted Pullups: (52lbs of assist according to the sticker on the machine)

bp 11, 10, 9, 7, 9
pu 6, 5, 5, 5, 5

bw 170

bp 175
pullups dead hang

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

34/m/186

185 lbs/pull ups

20/13
14/10
9/10
10/10
8/10

I think I could have done more on the pull ups but I was smoked after bench. I love this crossfit stuff.

Hopped on the scale this morning to discover I was five pounds heavier than I thought, thanks Crossfit!

Bench (175) - 12, 9, 7, 5, 5
Pull-ups: 16, 12, 10, 11, 10

All help appreciated...

Any suggestions on substitutions for Body weight bench press. I have an olympic bar and 45 lb plates and also a pair of 25 lb plates, but I dont have a power rack, spotter, or other means for lifting safely or heavy.

Your thoughts truly appreciated.

Sinc, --g.

Gabriel:
I have done this with subbing HSPU and I have seen others sub ring dips, weighted dips and weighted pushups. Good luck.

... Mike

Apollo: Yes! I notice I was weak in locking out my legs, last Saturday when we had 50 GHD's at HEL. Then, watching the video last night, I see how key that part of the movement is. Will be working on this (carefully) tonight and tomorrow, for sure.

KW, #109: I see what you mean. I have noticed a similarity in the hip movement in the kb swing and in kip. My kips are not very pretty, and I'm only getting my chin past the bar, so far. Tonight, I'll practice some swings before grabbing the bar!

Tonight at HEL we're doing 7x3 thrusters, so I'll likely not get to this. I'm doing an extra heavy day Sunday, so this may be it- unless Coach posts something else really awesome on Sunday!

F/40/128

Lynne -- can't do bodyweight presses yet, so weights are listed.

BPs: 85 lbs. 10 reps; 95 lbs 8 reps; 100 lbs. 4 reps, 100 lbs. 3 reps, 95 lbs, 5 reps
PUs: 12, 12, 10, 10, 11

PR for pull ups on this workout, but going up in weight on the presses is taking a toll on the reps!

30/m/175
10/30
7/23
8/20
5/20
8/23
154 total better then last time bench still needs work pu i can live with

subbed 115 for bench (bw 145)

6/18
5/21
3/20
3/20
4/14

used 95 bench last time.

Kelly Moore :

by god woman, you are a machine! awesome work, very inspiring!

30/m/190

BP/Pull-up

24/35
16/26
12/21
12/22
10/23

Total - 201

24/M/240

245x15/12/11/8/12

12/10/8/6/6

100 total

first day back in sometime, feels good

M/22/6'1"/185

Lynne as Rx'd:
16/39
16/40
14/36
13/36
12/41
=71/192 = 263 total

Pullups felt really good today. I remember a long time ago when I could bench my bodyweight at least twice as many times as I could do a pullup. I love these max pullup days.
Thanks coach and everybody on the boards for setting the bar so high

M/235/6'2"/34

as Rx'd

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

CFWU- Minus pu's
did it for time (30 assist pu's 35 lb bp's)
18,15
15,12
12,9
10,9
6,9
13 min.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

M/25/210/6'4"

B.W: 210
as rx'd

(bench/pu)
4/18
2/16
3/15
2/16
1/17
total:
12/82

Warmed up with light bench presses

WOD:

BP 72,5Kg: 7 - 7 - 6 - 5 - 5. Total BP: 30 (9 reps less then last time)
PU : 25 - 25 - 25 - 23 - 20 Total PU: 118 (10 reps more then last time)
Overall Total: 148 (4 rep more then last time, but 3 reps less then PR)

Bench press sucked today.. :(

28/M/185#

Rx'd
10-8-5-4-4-4 Bench
21-14-12-11-10 Pullup

First Tiime Total 103

26/M/225

18/10
10/06
08/09
08/08
10/10
as rx'd

WU .5 mi. walk on treadmill
Oly bar BP
135# BP
WOD
BWT 170
165# BP
BP/PU
20/27 15/18 9/12 8/11 7/12

m/30/199/6'1"

subbed dips for bench

dips 24/20/16/12/14=86
pull ups 17/14/11/9/10=61

total reps=147

Im a day behind... so I will be doing this one tomorrow. I did yesterday's WOD this morning on my daughter's elementary school track (400m).

12:26 as Rx'd

#36 B Rhaly

GHD Sit ups

I posted a few days ago about the first time that I did GHD Sit ups. By the time I got to my third set, I thought that I was going to see pukie. Not because of the body position but because of the work involved. I have not done GHD sit ups in a workout like Annie yet but I believe when a sit up intensive WOD comes up I will hurt for a few days.

I hope this helps.

.... and now its off to the gym to "push against stuff real hard" in order to have nice "chesticles".... an exerpt from the upcoming book, "Coach Rip love stories"

Have Fun, Train Hard,

Billy

6'1/m/165

weight on bench press:155
# of reps of bench press:8.6.5.5.8
# of pullups:12.11.10.9.3

Apolloswabbie,

Thanks for letting me know about Josh's anniversary. I'll be doing Josh today.

A big thanks to all the Sheepdogs out there. Stay safe, good hunting.

-jj

Did Randy today in 11mins 15 can anyone give me a benchmark

Did Randy today in 11 mins 20 can anyone give a benchmark for this

27.m.165.5'8
I can't wait til i get home so i can read the strands from top to bottom. I just dont have time right now, so until then, I will just continue posting my times and usig the board for a tracker...
last time:
BWBP:17/15/14/13/13- 72 @ 165#
PU:17/16/14/14/13- 74
totals - 146
this time:
BWBP:20/19/18/16/14- 87 @ 170
PU:20/19/19/18/18-94
totals - 181
new PR
I have been able to progress past PR's almost on a daily basis... thanks to this program... Thanks everyone!

just to confirm was 11 mins 20 secs for Randy

ScottT, thanks for the answer on the ring distance. Mine are definitely too far apart!!

24/M/5'10/194lbs

Went up to 215lbs on bench
1. 24BP/20DH pull-ups
2. 21BP/20DH pull-ups
3. 15BP/15DH pull-ups
4. 15BP/15DH pull-ups
5. 10BP/15DH-pull-ups

Not bad for being out on mission, and coming in and doing this. Not gonna lie, my chest is in pain.....a lot. After this workout i did the Bike, and jump rope each for 15 mins.

To anyone who reads this.

I will be going state side shortly and want to know of any CF facilities in either Charleston,SC or Lynchburg,Va that would allow me to workout for a few weeks.

Thanks.

Email is cdog0206@yahoo.com.....it is stupid, but not allowed to post military email.

Chris

M/45/6'/170/7500'

BP: 15/12/10/9/8 = 54
PU: 20/16/13/12/10 = 71
total = 125

Lynne Standings from LogsItAll.com (w/f/s)

http://www.logsitall.com/stats-embedded.asp?ai=22&mi=10&mil=19%2021&mvl=Lynne,%20Rx&gender=&ag=&mmx=max

(82 entries - 141 median reps).

I've set it up so that you can embed a live view of these standings into any web page or blog - the code to do this can be found here:

http://www.logsitall.com/instructions/embed_instructions.txt

*geek note for affiliates - you can modify the embed so that you show only results for your own gym - jerry at crossfit oldtown is doing this in a pretty cool way - with his own custom workouts:

http://crossfitchallenge.blogspot.com/

-bill "stats fiend" patton

to enter results into the tool visit www.LogsItAll.com (all links w/f/s)

-bill patton

Straight out the Gate

Camp Fallujah

m/24/6'2/200

Bench/PU

18-22
9-18
5-12
5-17
5-12

Are you allowed to switch grips on the pull ups? Or do you have to do all 5 rounds the same?

As Rx'd Bench/pullups total
Jim 48/M/170 15,17/14,19/13,16/13,16/11,16= 150
Scott 33/M/150 10,17/10,17/ 9,16/ 8,17/ 8,15= 127

scaled to 135 bench and assitted pullups
Daryl 36/M/190 6,7/4,7/4,7/3,8/4,8 = 58

24/m/202
Did 205 on bench
Bench
15-12-7-8-6
PU
14-10-9-10-8
Not a lot of energy today...not happy with performance.

#40 Jamie-N-Oki-
Yep, that's Andy. He cried like a little guuuhrl abouht (Canadian pronunciation)the cold. HA!

Knew that a BP was coming up after the video. All good things come to those who wait.

Scotty: 205#/body weight PU
12/16
8/12
4/10
4/8
5/10
Total: 89

MattyB: 195#/body weight PU
8/13
8/10
8/9
6/9
6/9
Total: 86

And then we reach that point, after resting a bit of course, that day 3 cannot end after this. There must be MORE, MORE I SAY. Since BP is the WOD, let's go for max.

Scotty:
235(2), 245(2), 255(1) all PRs
MattyB:
225(1), 235(1), 245(1) all PRs

Amazing. Doing almost no BPs previously and setting a PR 30#'s higher than ever. Absolutely amazing.

SWEET

Bench/Pull-ups

10/20
10/20
10/20
10/20
9/21

150 total up from 142 and 145

185 lbs

Rnd 1: Bench 135x10/ Pull 10
Rnd 2: Bench 135x7/ Pull 5
Rnd 3: Bench 115x5/ Pull 5
Rnd 4: Bench 115x4/ Pull 2
Rnd 5: Bench 115x4/ Pull 3

Totals: Bench - 30; Pull - 25; Overall: 55
Sea Level
M/24/160/5' 10''

Rnd 1: Bench 135x10/ Pull 10
Rnd 2: Bench 135x7/ Pull 5
Rnd 3: Bench 115x5/ Pull 5
Rnd 4: Bench 115x4/ Pull 2
Rnd 5: Bench 115x4/ Pull 3

Totals: Bench - 30; Pull - 25; Overall: 55
Sea Level
M/24/160/5' 10''

http://www.crossfit.com/cf-archives/Archived_workouts/arc_feb/routine010225.html

why don't you do workouts like this anymore?

42 yom, bwt-173, used 175 for BP as there were no plates smaller than 2.5# at Globo gym.
BP-13/11/10/6/7-47
PU-32/24/23/22/16-117
total-164 down from last 171
The chin up bar was very slick and my grip fatigued very quickly after the 1st round.

35/m/230
Lynne

BP (225#): 10,8,6,4,5.
PU: 17,15,13,10,10.
Followed up w/ 400m/50suats, 4 rounds.

34 M 195

20/25
16/20
12/21
12/20
8/16
68/102 = 170

BP @ 165#

BP/PU
15/19
13/18
9/17
7/15
7/15
Total
51/84 A PR for a total score, but I've done better in the bench before - didn't feel strong today. Need to sleep better!

M/54/225
Damn, I thought this would be an easy workout.
I was toast by the three round.
BP:12,10,10,10,8 Scaled 115#
PU:11,9,6,7,7 140# assist

M/38/186/70"

CFWU minus PUs

No spotters around so I used an ISO Lateral Flat Back Bench. According to the bench it has 18lbs of resistance when unloaded. I put on 180lbs to do the WO.

BP/PU
11/11
7/8
6/9
6/9
5/9

I find that if I try to do the PUs fast and don't go down all the way I can do more. I have yet to find the kipping rhythm. I can kip singles but have to reset after each one. Any suggestions other than continue to practice?

32/F/5'10"/155#

120# bench press/pull-ups

7/16
5/13
5/15
4/12
4/11

TOTAL: 25/67 = 92 PR

Thanks to the Rip program, I increased my bench press by seven reps from last month's Lynne, but my pull-up reps are the same. Maybe I will try and work in some weighted pull-ups now and then to see if that will help raise my reps.

Post - strength program, day 12
Back Squat: 185x5x3
Deadlift: 230x5x1

M/25/5'8"/157
As RXed
bench
11, 11, 9, 10,7.5

pull ups
23, 15, 11, 11, 10 (i was hoping for more pullups)

118.5 total reps (pr for sure, i sucked the first time i did this)

Jon
m/27/6'1"/165

bench
95@x11, 105@x13, 135@x6, 145@x7, 145@x4 (well done jon)

Pull ups
14, 10, 10,7, 5+5 assisted

92 total reps

Dude jared, i was driving being a sidekick this morning, haha, i loved your car, it was awesome!
I feel like i can do better than this, but i was worn out afterwards, i dont know why, but i did not expect to be so burnt from this.

Cobra Mode Initiate!

I have been doing crossfit for less than a month and I love it already...

M/18/158

Jump rope warmup
I benched 160# for the WO

7/10
7/10
6/10
6/15
5/17

Dumbell curls 40# 15x3

..My bench should be a lot higher than that but I havn;t been benching recently so Ill get back into it

"Lynne" m/28/190

Bench press: 10,8,7,8,7 = 50
Pull-ups: 33,25,19,19,17= 113

total: 163.

-OlliS

Last time I did 106 trying to max out ever set and had some pretty low numbers in round 4 and 5. This time I tried to set a pace so I held back on the first few rounds. Results were positive.

Bench 13, 13, 12, 10, 7
Pullups 13, 13, 11, 10, 10

Total = 112 (pr!)

PR might just be attributed to strength gains. Next time I'm going to go back to trying to max every round.

"Lynne" as rx'd bw = 185lb

bp/pu

10/30, 8/25, 8/25, 8/25, 7/25

total = 41/130

Mark

BW 159, as rx'd
34/5, 27/4, 28/4, 27/4, 24/3

34 is a PR on pull ups. Need work on BP.

M 200 pounds
Bench 6 5 5 4 4

Pull Ups 6 5 5 4 4

48 Total.

31/M/195

Hurt shoulder/trap during the second round. Tried to tough it out, but it started getting worse and I didnt want to injure it.

BP/PU
12/21(PR)
10/11
4/13
3/10

29/55 = 84 (for 4 rounds)

25yo male 162#

Used 165# on bench
17/25
14/21
10/21
12/21
9/17

Totals:
62/105
167 overall

took yesterday off cause i had a sinusitis thing and can't really afford to be really sick, so i didn't want to push it. (so i did what i always do -- drank my odwalla superfood and ate at least 2 cups of spinach!) today, its more in my chest, but i feel much better. (thank god for superfood!) i wanted to do a shorter workout today, so i did bullfit's WOD from yesterday that they stole from CF Santa Cruz Central:

5 press (95#/65#)
20 lateral jumps over bar
5 hang squat clean
5 thrusters
5 rounds

w/u: CFWUx2 (-dips), Burgener warmupx3 (broom, 25#, oly)
WOD: sub 55#, i assumed you were to use the same weight for all exercises. 13:20.

okay, first of all, i was dying! either this is exactly like fran, but longer or i really am sick. i had no control over my breathing -- it wasn't till the last i even noticed how all over the place it was. by the end, my presses were push presses and i never did a single full squat clean -- they were all power cleans. i used the big spacer plastic plates on the bar, so my jumps had to be higher, which was truly the easiest part. my wrists were KILLING me by the last thrusters. interesting workout.

on a very bright note -- my pullups in my warmup were ALL REAL! 2x10 and i could have done more. i got 4 kipping in a row and 3 in a row each set, which is awesome. as rx'd helen, here i come!

be safe today my delmarva people, its icy out there!
ck

BW 205#
BP 39
PU 106
145 Total

getting better..
BP 215 lbs 5/5/5/3/4
PU 10/8/6/4/5

justin 33/m/212

as rxd: @ 175lb

19/25
13/21
10/17
9/16
8/16 = 154, -4 from last time

Me: 41yo/M/5'10"/194lbs

Warm Up: GHD Sit ups, Back Extensions and squats 3 sets 15 reps per set. / Bench Press 135 x 6, 155 x 4, 175 x 2

WOD:

Bench Press 195lbs: 1,1,1,1,2
Kipping Pull Ups: 10,10,10,10,12

You have no idea how exited I am to be able to do this WOD as prescribed. I have never ever been able to bench press my body weight until the last time we did Lynne. I got it twice last time and this time I got it every time and twice on the last set. Next time I do Lynne I want to get 2 every time and 3 on the last set and 15 kipping pullups and 18 on the last set. Thank you crossfit! Thank you coach!

My lady is progressing on the bench press and the pull ups very quickly, great work Lysa!

Have Fun, Train Hard,

Billy

32/F/140

Press/Pull
Subbed 95 lbs
12 - 5
9 - 5
9 - 5
9 - 5
9 - 5

So, this is the same weight I used last time. I had a friend spotting me instead of my husband, and I told him before I started, "I only did 5 reps on all the presses last time, so be ready." After the first set he said, "WOW! That was some set of 5!" Now I cannot wait until this one comes around again so I can up my weight! Too bad my pull-ups are not much better, but I wanted them to at least be consistent and had to fight for the last two.

When I do a lot of air squats, I think I am developing Quadricep Tendonitis at the top of my knees. Is there any portion of bad squat form that causes stress on the tendon connecting the quadricep and patella that I should be aware of?

35/m/182
165# BP 6,5,4,4,3
PU 22,17,14,13,12
total = 100
About 1 rep better than last time for first 4 rounds of BP, maybe time to increase weight.
PU also a few more.

185#

10-15
8-12
6-6
7-11
6-6

26/5'7"/135

BP 14-11-9-8-8
PU 20-15-13-13-11

PR on the first set of pullups (previous 18), but totals on both BP and PU were actually down a bit.

185 Ibs./ 5'11/ 21yom

185 Bench Press
12
12
10
10
8
Pull Ups
20
15
15
15
12
total=129

looking forward to my day off. crossfit games here i come.

M/36/205

as rx'd

Bench Press 20,12,10,10,10
Pull up 15,12,10,10,10

total reps: 119 11:00 min.

M/45/5-9"/157

Bench: 155lbs
9-8-8-8-7

Pullups: (1st time kipping)
16-15-13-12-11

#155 Richard

"Randy" was posted 13 Feb. Check your time against the posts for that day. The link is at the middle of the main page.

3 CFWU 10, sub DL for BE
BP (195)- 3(4f), 3(4f), 3, 3, 2(3f)= 14
PU - 21, 20, 21, 21, 17 = 100
total = 114

11/27
9/21
7/18
7/16
5/15

total 136, vs 129 last time.

M/38/215

No Spotter, so went with 185

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

btw 187
bench 190

bp pu
30 35
20 24
17 21
12 16
12 13

40/M/5'10"/195

"Lynne" with ring pushups subbed for BP and mostly jumping pullups.

Rd/RPU/PU: 1/20/12, 2/10/10, 3/8/10, 4/8/10, 5/8/8.

I did better in the first round this time, but in the rest of the rounds I did worse on the ring pushups and a little better on the pullups. Just not feelin' it this morning.

BW#165

BP 165

22/38
17/37
15/23
12/21
8/25

74/144 =218 Grip gave out on Pull ups.

34/M/77kg

As Rx'd:

bp/pu
12/25
10/20
8/17
5/15
5/15

total:132

3min rest between sets

5'9 205
1. 15/15
2. 12/14
3. 8/13
4. 6/11
5. 8/10
bp=49
pu=63
total=112
Needed to rest a little longer between sets

37/m/172
as rx'd

17/30
11/20
8/20
8/20
9/24

total: 53/114=167 (PR)

took it easy today 75%ish
pre rom stuff
post 50 one arm 1pood kb swings 50 back extensions

50/50 sets of 10/10 225bp/pulls had more was not giving more today

39/m/193/73"

CFWU with light PUs and dips.
WOD Scaled:

BP 160#: 13-8-7-5-5 (40) (6,400 lbs press'd)
PU 50# assist: 17-13-11-8-8 (57)(8,151 lbs pulled)

Dude! I just hauled 14,551 lbs.!
(I obviously am avoiding work.)

from yesterday:
as rx'd
400m
50 squats
times 4
9:59

today:
205# bench
bench: 12,10,9,10,9
pullups: 12,10,10,10,11
total: 50/53

Can't add, apparently.
BP: 38

M/38/193

Bench Press (used 195): 20-13-10-8-8

Pull-Ups: 25-18-13-12-10

Totals: 59/78 = 137

23/F/5'8/138#

Pull ups / sub push ups
25 / 30
13 / 20
10 / 18
8 / 17
8 / 20

Went up 8 for max pull ups!!

42/f/5'3/120

Modified CFWU x3

65# x15/ 15 neg pu,
75# x10/ 10 neg pu + 5 jump pu
85# x7/ 8 neg pu + 4 jump pu
95# x5/ (with a spotter :o), 8 neg pu

Total Reps = 37/42

50 Singleunders, 25 8# Overhead Wallball Throws, and 15 Pushups for WU.

"Lynne"
BP scaled to 190#
BP: 4-3-3-3-2
PU: 11-10-6-8-6
Total: 56

As usual, grip is the limiting factor on the PU.
I'm happy though, last time BP was at 165. Pullup numbers are better too.

Thanks Coach!

I'm a newbie and this one really made realize that I need to work on upper body strength. I'm now where near lifting my bw.

Bench/PU
85#-1x/60#-5x
80#-3x/60#-4x
75#-4x/60#-4X
75#-4x/60#-4x
75#-4x/60#-4x

bp- 185 10lbs lighter than bw

4bp-13plup
4bp-11plup
3bp-10plup
3bp-10plup
4bp-10plup

Didn't have a spotter, think I could have done at least one maybe two more on each set if I did. My grip held me back a little on pull ups.

32/m/215

bench - 215

bp/pu
17/12
9/12
10/12
5/12
5/9
2min rest between sets

Wow! Great video... I get it now! Sweet!
I will definately trythis next outside running day. It's been soo freakin cold here in the NE lately! Normally I would still run outside despite the cold but this year the weather hasn't broken long enough to get the Ice off the sides of the road and running on Ice sucks!
Did yesterdays WOD today will do today's tomorrow... who needs rest!:)

51/M/155

9/45
10/36
8/32
7/25
5/20
6/20

Dadburnit! I did an extra round. Felt really strong at the beginning, and then just TANKED. I'm in my usual state of awe at the amazing performances of OPT, JuanMurphy, MWade, Eric Brandom, and most of all, Kelly Moore. What an incredible idea to think of "gaming" Lynne by ONLY doing 43 in the first round to save yourself for the other rounds, (IF that's what she's doing). At 24Hr. Fitness, Oxnard, CA.

Just got back from the gym, i liked the workout, i added some flys, skull crushers, and back extensions to make it a longer workout though I weigh 165 heres my numbers, oh yea i also switched up my grip for each set of pull-ups.
Bench-165:10,8,6,6,5
Pull-ups:15,15,12,12,9

GREAT JOB Colleen!

8-25@165
8-20@155
7-16@155
5-17@155
4-18@155
best in a long time with the BP.
I think the extra push exercises we've been doing helps!

Damn you Coach G! Smart move yesterday on my part to do some extra pushing and pulling work! I should have known that a massive upper body clobbering was in store for us.

46/M/190 (used 195, because that is what I weighed when I last did Lynne in October 07)

Last total- 162
Today- 184

One week till I leave for the Ft. Worth Cert! I gotta get in shape.

What a workout!
Bp/Pu
21/20
20/18
15/13
14/12
12/12

51/197

Ring push-ups, feet elevated 24".
Push; 27-22-19-15-14
Pull; 28-25-21-19-18
Not my best effort, feeling a tired.

That's feeling a little tired.

32/F/124

Lynne: subbing 65lbs for BW Bench

R1 - 10/10
R2 - 10/8
R3 - 11/5
R4 - 9/6
R5 - 10/5

Time: 17:35

40/M/175

BP: 12, 12, 10, 10, 9 = 53
PU: 21, 21, 20, 20, 20 = 102

Total: 155 (PR)

M/23/159

Bench (160#)
Pull-ups (kipping)

12/16
12/16
10/16
9/16
8/14

3min rest b/w sets

29/m/190
BP/PU
10/21
8/16
8/16
8/10
7/19
Hurt my Neck somehow on the Bench!!

26/M/160

Used 165#

1. 13/21
2. 10/17
3. 10/15
4. 6/15
5. 4/13

Had to use 135 #

4/4
4/10 toe touch
3/4
3/12 jump
3/4

been on the program for about 4 weeks. Not going to lie to you, feeling pretty weak. Am excited to be able to do a WOD as RX'd one day

M 23 185

BP/ PU

16-25
12-20
9-15
7-15
6-12

As Rx'd
BP PU
23 38
18 30
15 30
15 25
13 25

Total=232 41/M/147lb

36/M/6'3"/215

CFWU (subbed extra sit-ups and back exts for pull-ups and dips)

No spotters available (got tired of waiting for someone strong enough to lift 215 off my chest if needed), so I subbed 90# dumbbell press for the 215# bench.

12/12
9/11
7/10
7/7
7/6

Great Lynne video on the exercise demo page; however, recommend changing the video's soundtrack to something less offensive.

With 45lb. bar/jumping pull-ups
6-13
12-15
15-11
8-6
10-10

M/36/175/5'11"

As rx'd

12/20, 10/15, 8/15, 6/14, 6/16

Felt great. Pukie was knocking on my door.

BP - 35/20/15/12/10 = 92
PU - 67/51/42/36/34 = 230

total - 322
bw = 146 lb.

bw: 155

BP: 14, 15, 13, 13, 13
PU: 16, 15, 14, 14, 13

total= 140

I think I took as long to recover from my workout today as I actually took to complete it.

Filthy 50 Variation

0.50 Mile Run
50 DB Swings (30lb)
50 Bench Jumps
50 Hanging Leg Raises
50 Burpees (no jump at the end)
50 Pull Ups
50 Squats (Body Weight)
50 Push Presses (20lb DB)
50 Back Extensions
50 Push Ups
50 Step Ups (25/leg)

25:06

#193 - quadriceps tendonitis - doing squats with correct form should be hitting your glutes and hamstrings more, not as much your quads. The 400m run WILL hit your quads hard, though this depends on form a bit, too. Front squats will hit your quads hard. The central lesson of squat form is: keep the arch in your lumbar curve through the entire ROM. Second, keep your heels on the ground and weight going through heels. This should get the work to your posterior chain instead of quads.

M/43/245/6'4"

7/7
3/6
(225) 6/6 (chin ups)
" 6/7
" 8/6

M/28/6'/185
Lynne as rx'd:
14/21
9/16
8/15
7/11
6/12
Disappointed with bench press numbers

"Upsidedown Lynne"
max hspu/max pull-ups
25/45
15/30
11/23
10/20
11/21 total 211

M/40/217#

As rx'd

6/10, 5/8, 5/7, 3/7, 2/7

First Time Posting

5'-08" 210 m
three minute rests.
1 bp 3/ pu 3
2 bp 3/ pu 3
3 bp 2/ pu 2
4 bp 3/ pu 3 I guess I got a little hyper
5 bp 1/ pu 1
I guess not bad for chubby newbie. What do you think?

bw = 240
4,18
3,18
3,16
4,16
3,15
total = 100

Rory at Camp Hero -- with all due respect, I see nothing wrong with self-spotting on bench press. I do see problems with telling people who are capable of it, not to do the WOD as rx'd, just because they don't have a spotter. And there's certainly nothing wrong with spilling the weights.

Your numbers are impressive, by the way, I noticed several days ago.

Self-spotting on bench press -- if you're not lifting too heavy, I recall from high school I could roll the bar to my hips then stand up. I don't like doing that anymore, and it seems too much work to grip and stand up, plus it's a bit painful rolling somewhere between 225-340 down my rib cage. So I just dump to the side. Never hurt myself, and twice now I've cautioned my wife that I might dump this way and to be aware (only 2 times it was relevant). You can't do this WOD without going to failure. Like all the other lifts we do, it's wise to learn to dump it safely and be prepared.

33/M/180

BP/PU
12/15
14/13
10/11
10/11
8/9
Total = 113
Three minutes rest in between each round.

as rx'd:

131

gained a rep on BP but lost 8 on the PUs

BW = 166, BP = 170

34/M/171#

5 reps: Bench Press 170#
9/8/8/7/6
Still working on kipping so I subbed jumping pull-up
15/15/15/12

Not putting up numbers like a lot of you, but definitely inspired and making progress.

David
M - 32 - 5′10″ - 178# BW

DU/JR Practice
CFWU x 2

Bench Press Warm Up:
2 x 5 x 45
1 x 5 x 65
1 x 3 x 95

WOD as rx’d with 180# Bench Press & Kipping Pull Ups:
1. 3 / 20
2. 2 / 15
3. 2 / 15
4. 2 / 15
5. 2 / 10

Total: 11 / 75 = 86

M/34/5'9"/181
Used 195lbs due to only having a smith machine
13/20
11/12
7/11
7/12
4/10
42/65=107
Rested approximately 4 1/2 minutes between rounds

m33/181/6'2"
"Lynne" As rx'd 104 (PR)
Compare with Jan 17th 81

14/14
10/12
10/9
8/9
8/10
50/54=104

24f5'6"110#

The girl made HUGE progress -- her push-ups:
Dec 31st = 4 push-ups
Jan 22nd = 6 push-ups
Feb 12th = 11 push-ups

Today, she subbed push-ups for bench press and got 16 push-ups on the 4th round!

push-ups / pull-ups (60# assist):
15-10
15-12
12-14
16-12
12-9

total = 70+57= 127

34m5'10"200#

weighed self before WOD, 91kg = 200.5, so I'm down again.

205# bp
16-20
13-16
11-16
11-14
8-12

total = 59+78 = 137

This is about the 3rd-4th time I've tried kipping pull-ups. Still very inconsistent, mixed up form.

M/24/180
bench at 185
17/28
7/14
5/12
5/11
4/9
total=38/74=112 (believe this is a pr)

5'10/m/160

As Rx'd

BP /PU
6 /11
6 /10
5.5 /10
5 /9
4.5 /8

Finished w/o with 4 sets of L-holds for 15 sec each.

PU's were kipping. Although I'm not that good at it yet so they were not the best form. I could have gotten to 5 on the last one but the wife was spotting and I exhaled hard in her face, she turned her face and smirked, then I smirked, giggled and dropped bar about 3in onto my chest. She helped get the bar off me and we both had a good laugh. Great workout, good times.

BP 175# PU kipping

12-23
10-20
7-20
6-16
5-18

46 y/o male 154# up 2lbs
last time
BP-13/12/9/9/7
PU-26/26/20/19/15
this time
BP-15/10/5/4/4
PU-30/23/21/18/18

bench press major drop off this time on last 3 rounds.

M/39/6'0"/155
As Rx'd (155)
BP/PU
11/27
7/22
6/20
6/17
6/17
TOT = 36+103+139

Off 4 BP and 6 PU. Almost a month off due to illness so I am pleased.

24/F/5'8/129

95#BP
5 - 9
5 - 8
5 - 7
4 - 8
4 - 7

M/24/185

WOD as rx'd
BP/PU
14-13
10-9
7-9
5-9
6-9

Age=28
BW=185

As rx'd. BP=185

1/17/08 vs. Today

12/26....14/30 (+)
13/25...12/27 (+)
11/26...10/30 (+)
10/20...9/21 (-)
9/20....6/20 (-)
==================
172 = 179

http://stevesclub.typepad.com/

Man, it's been a while since I busted out a full Lynne. May of 2007 looks to be the last time I completed this WOD.

BW-196
BP-12,10,9,8,9
PU-32,29,27,25,24
Total-185, up from 172

Didn't do as many pull ups as I wanted to, but my decline per set was much lower. The least I did last time was 17 so that's a big improvement. Grip always blows out before my motor on these. Bench went way up thanks to all the benching I've been doing over the past 2 months.

Pre-Day 7 of Burgener's oly intro.
Post-5 sets of 10 reps GH raises with 60 sec rest.

End of week one. Starting to get the hang of this!

40/6'2"/217

(215)
14/17
7/13
4/8
3/7
2/7

Gunny is out! Good weekend to all.

5 min abs, dancer stretches +
Modified warm up...
10 GHD sit ups,
15 back extentions with 10lbs weight,
15 squats with 9kg bar

WOD
1) 55lbs x4 +15 pullups (All negative with slight push off from toes).
2) 65lbs x 3 +15 pullups
3) 65lbs x 4+ 15 pullups
4) 75lbs x 4+ 15 pullups
5) 75lbs x 5 + 17 pullus

Beat my own personal best. Was NEVer able to get more than 55lbs!!! WAAHOO, Strength is coming!

Five rounds for max reps of:

50 pound DB bench press= 15,15,12,11,10
Pull-ups = 17,15,14,14,14

3min rest btw rounds.

45/M/6'/185

185 POUND BENCH PRESS: 10,9,9,8,9 = 35

KIPPING PULL-UPS WITH 10 TOTAL POUNDS OF ANKLE WEIGHTS: 34,24,28,26,32 = 144

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

M/180/29/5"9
14/25
11/22
10/15
8/20
8/20

F/39/137/5'0"

5 rounds
pressed 60 lbs 4 reps each time on a stack machine, will try a bar next time
jumped up into 5 pullups each round

I can barely type this. My arms are spent.
Great workout. I'm getting into this and can't wait until tomorrow.

39/m/175

16/26
12/22
10/19
8/15
8/15

total=150

25/m/180#

Lynne virgin

DB BP @70s - PU

9-22
9-16
5-18
7-16
8-14

=124

28/6'5"/200

bench 5/6/5/3/4
pull-ups (strict) 11/13/12/7/10