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

M/38/205
BP 15 10 8 8 7 (48, pr by 1)
PU 25 21 18 17 14(95 -10)
Total 143, -9 from pr. The gym pullup bar has those darn serrated grips, which makes me keep slipping off the bar. Last time did 33 pu'd in first round. 15 on BP is my best first round.

Bwt: 134

Did this as a heavier version today.

Bench was 171 and Pull ups with a 33lb plate

10/17
8/12
7/11
6/11
5/10

Feeling pooped today, looking forward to a rest day.

Almost forgot, started 5 min. rest timer after each BP round, then waited about a min. until pushups.

11/11
8/7
5/8
6/6
5/6

Pressed for time today, very little rest between sets.

Dec 17 - BP: 45kgx5 ; PU: 12,11,10,9,9 (all kip)
Apr 20 - BP: 55kgx5 ; PU 13,10,12(kip),6,10(kip)
May 26 - BP: 52.5x5 ; PU 11,7,7,6,7 (no kip)
Oct 23 - BP: 55kgx5 ; PU 14,7,6,7,6 (no kip)
Jan 17 - BP: 55kgx5 ; PU 13,7,5,6,7 (no kip)
Feb 22 - BP: 55kgx5 ; PU 13,6,4,6,6 (no kip)

cfwu x 2

used 135 for 100 reps and 50 pullups

The reason why I started CF was because there isnt much rx'd bench press but I did it anyway. Too much crepitus in the shoulders with heavy wieght. Oh well at least I did something besides lay on the couch.

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

bp scaled down to 75% (160#), strict pull ups
7 / 14
6 / 13
6 / 14
6 / 12
5 / 12

used 70# bench press
16/16
16/5 (let go of bar too early!)
13/10
12/10
12/3 (again, lost it, let go of the bar)

Big PR! 20/24 14/18 12/15 11/14 10/14 total=152 grip letm down this time and cramp in the ham strings.

39/m/210 RX'd

3/3
3/3
2/2
3/3
1/1

total=24
the total is horrible I guess I should expect a whole lot being a newbie. I'll be looking for improvement.
I can't wait until rest day is over :-)

BW 167 BP@165 8-15,7-10,7-10,7-10,7-10=91

BW 171

Bench Press: 221x8/6/ HSPU 11/11/10
Pull-ups: 42/30/20/20/21 = 133

Tore up my hand during second round of Pull-ups.

26 yom 6'2" 155#

Pre: CFWUx2

WOD: Bench 155#/strict pullups with 40#db (1/4 bw)

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

41/35

Post: 500m row and shoulder press (95#x3, 115x1)

#286 Jerry

At least you posted your work. I wonder how many people don't post their work because they are afraid of what someone might think of their score. Good job! We all start somewhere. I've only been knocking this out for a couple of months and I've already seen my pathetic pull up #s go up. Stick with it and you'll see that CrossFit is great.

Never underestimate the power of the burpee and the burpee pull up!

m/33/185
Subbed ring dips for BP, kipping overhand pullups
21/32
20/25
17/20
16/25
15/20
Total: 89/122=211 PR (If my math's right)
Last time: 189

m/31/5'8"/182

185#bp 18/12/10/10/9
pu 18/14/13/14/12

total reps 130

M/29/210#

Bench/Pull Ups
7/11
6/8
5/5
5/6
4/3

WU: few miles of C-C skiing and shoveling the walk

WOD: Subbed push ups for BP (no bench). Did them out of order:
1) Pull up:29, Push up: 80
2) Pull up:19, Push up: 64
3) Pull up:14, Push up: 39
4) Pull up:10, Push up: 39
5) Pull up: 9, Push up: 26

Total: 299

50 yoa newbie, 5'08...180

175 lbs for BP
(fairly) strict pull-ups

6/6
7/6
6/5
5/4
4/4
downset with 135 10x

4 rounds for time
Run 400m
50 squats
Time: 12:12

Need to work on some speed with the squats. They’ve slowed down from before.

KBS 35#, rep: 30-30-30
HSPU: 12-9-8-9-11

Erin

m/34/70/190

30/34
17/20
13/20
13/18
11/16
84/108=192pr w/190# 4 minute breaks
bench form could probably be better,i dont go to complete lockout on most reps but i dont bounce.

Jodi (F/29/105)
Mobility Drills
CFWUx1.5

"Lynne"

Bench - 10-10-10-8-7=45
Chinups - 21-21-21-23-25=111
Total:156 (20 rep PR)

This is the second time I've done this workout with 95 pounds. My goal was 10 reps each round on bench and 21 for chinups (an odd number I know ) but for every bench rep that I missed, I had to make it up with the chinups. I should have kept going on the last round, I have no idea why I stopped at 25. haha!

Chip and Gretchen

G: 85#, Gravitron assist (5 plates from bottom)
11/10, 7/8, 6/6, 6/6, 5/5
Total: 35/35 (first time with Lynne)

C: 180# (up from 175#)
15/20, 11/14, 6/12, 7/11, 6/11
Total: 45/68 (+4/+13 reps from previous best)

M/39/185

A nagging shoulder injury prevented a halfway decent score on the bench. Time to get it looked at.

5/32
5/22
4/20
3/16
4/15

Total:126 (9 short of my PR)

More better faster

STRONG work today gaucoin and intent.

M/26/213/6'4"

did previous day's workout first. (400 m run/50 squats...4 rounds)

As Rx'd

13/22
10/17
8/17
7/14
6/18

132 total

Teddy:
M/20/215

7/17
5/15
3/12
3/10
2/7

BW = 165#
BP = 3,2,2,11(dropped to 135#),8
PU = 20,14,7(tried swinging kip),11,8

Ok, once again reminded that the bench is not my best lift! I know my long arms are a primary cause, but I'm not sure why they affect my bench more than my pullups.

Bench (225): 4/4/3/2/1*
Pullups: 14/14/10/9/10

*Would have gotten 2 on that last set, but the idiot bodybuilder I asked to spot me started lifting it when it slowed down, screaming "It's all you man!" Aargh >:|

bwt160
18 13 9 10 8
42(pr) 20 16 21 18
total= 175 (pr) last time 158
grip gone on the last 2 sets up pullups, had many more in me.
*4 min breaks*

CrossFit Snohomish,Trainer-JEFF VALE

Bench #177-12,7,6,5,4
Pull Ups 19,9,8,10,7
up #32 on bench
no jumping pull ups

correction 15 pull ups first round

CFWUx3
BWU
170# Bench Press

7/12
7/13
5/10
5/10
5/10

29/55

BW: 190, but used 195 for bench. I couldn't do bench to failure, because I did not have a spotter.

1. 20 BP/17 PU
2. 17 BP/16 PU
3. 16 BP/15 PU
4. 15 BP/14 PU
5. 14 BP/14 PU

Some impressive numbers!

We have tweaked this one a bit and made a WOD we call Lynnette. Same format but 50% of bodyweight on the standing press. Solves the self-spot issue and is a nice supplement to CFT training.

bw 170

2-4
2-2
2-5
2-3
2-3
finally did kipping (sort of) pullups w/o jumping.

followed by yesterday's wod: 15:45
Squats really slowed me down, both while squatting and at the beginning of each run.

27/f/137
First time with body weight bench! Yeah!
3/22
4/20
3/18
3.5/18
3/18 = 112.5 total.
Tore open a blister on my ring finger during 4th set of pull-ups...really cramped my style. Pretty happy with performance though. Getting better at kipping although I think I may have been able to get a few more on the last three sets. Any ideas on how to prevent my hands from getting torn up?

Swam during lunch and just shoveled snow for an hour.
Since I'm only 3 weeks into CF after being a couch potato, think I'll skip.

43/M/165#/5'11"

Lynne as rx'd

BP 21/16/14/11/9 = 71
PU 34/30/25/24/20 = 133
Total = 204

Not sure about rest so I did 3 minutes rest between sets.

Previous totals were BP-79 PU-124 = 203
Lost some on the bench press but gained on the pull ups.

#177 Laura,
what is the Rip program that helped you increase you bench 7 reps?

20/M/77,5kg/173cm

As rx'd:
8/21
5/15
5/13
5/13
5/14

36M/5'10"/164#

170# BP / strict PU: 11/10, 11/10, 11/10, 11/10, 8/10.

2 more total BP and 5 more total PU compared to last time.

M/80k/ 182cm

No spotter or bench! Subbed for pushups with a 20k rucksack on. Rested 2 mins btwen sets.

Pushups/pullups
30/12
25/10
20/8
20/8
20/6

Jerry, #286, good for you, keep at it and the numbers will steadily increase. Kudos for the hard work...

bp: 10,10,10,8,7
pullups: 20,20,20,17,22
tot: 144
coffee at breakfast and iced tea at lunch equals forearm cramps

Bodyweight....yea right, not yet anyway. Had to sub lat pulldowns for pull-ups also. The only chin-up bar was being used. (can only do 1 or 2 right now anyway.)

Bench Pull-Downs
100x10 80x10
100x6 80x10
100x5 80x10
100x4 80x5
100x4 80x6

Need to work on my upperbody

168 total score
21bp,30pu
13, 25
9, 15
10, 20
8, 17

23/m/169

as RXed (175lbs bench)

Bench, then PU

18, 26
11, 20
9, 18
7, 16
6, 15
6, 15

BW=183
BP=185

BP/PU
1. 10/14
2. 9/11
3. 9/10
4. 7/10
5. 5/9
Total 40/54=94

I am a 29-year-old male.
I have a mass of 77 kilogrammes.
I am 170 centimetres tall.

I cannot do very many bodyweight bench presses so I used 61 kg instead of 77 kg.

Bench Press/Pull-ups

Round 1: 16/20
Round 2: 13/14
Round 3: 11/12
Round 4: 9/15
Round 5: 8/9
---------------
Subtotal: 57/70

TOTAL: 127, PR by 11 repetitions

Lynne as rx'd

BW ~220lbs

Bench Press: 220lbs
Kipping Pullups

R1. 6,12
R2. 5,10
R3. 5,9
R4. 4,9
R5. 4,7

30 M 6'0" 176

Bench 11, 7,6,5,4
Pull-ups 16,11,8,7,6

134/M/41

CFWU x3 (minus dips and pullups)

BP/PU
3/13
5/12
3/10
3/12
3/12

44/76"/190

very light warmup/1 set dips, 2 sets situps, OH squats

BP 185

per Lynne's post, rested between bench and pullup sets (I rested 3:30 between all sets)

BP: 4/5/4/4/4 = 21
PU: 13/13/13/13/13 = 65

86 total

no spotter

Comment #311 - Posted by: Robb Wolf

I like the idea of 50% BW with the Press! I did it that way last time. Good substitute IMO!

David

27/m/167

subbed 125# bench press

9/15, 8/14, 8/14, 6/10, 6/11

M 198
Bench/Pull-ups
21/19
11/17
9/14
8/12
7/12

130 Total

Josh 10:16 as rx'ed

Followed with 5 sets of bench at 200lbs
12/10/6/6/6

165# BP 10/8/8/6
40# assisted PU 10/8/9/7

messed up and did four sets instead of five...oops

22/m/170

As rx'd (no spotter)

170lb BP/Pull-ups
11/25
9/25
7/20
6/21
5/20
Total = 150 (PR by 10 reps)

My weakness has again been exploited...Bench Press. BW = 170lbs - all pullups strict.
10/13
8/11
5/8
4/7
3/7

After a few minutes of rest, did 100 pushups - broken of course.

12/13
11/12
9/15
9/12
7/11

41yom, 5 9, 175#

I could only do my BW BP once or twice, so I did 145#.

8/4
8/6
9/4
5/5
7/5

61 ttl = pr by 23

I really want to do this as rx'd.

Have a good weekend everyone!

m/29/210

as rx'd

11/27
9/27
7/25
7/25
7/26

171

Bench Press 135#
Kipping Pull-ups

Total 151

Up from 129 1 month ago.

29 yom, 180 lbs

10/21 9/18 6/15 5/13 5/10

total=35/77
previous=34/71

25/f/5'2/131#

breakfast: run 4 miles = 30 minutes

shero met me @ teh big box

JennieLee 26/5'9/160ish#
cfwu x 3

practice squat form,
warm-up bench presses; 65x15, 95x10, 115x7,

WOD:
Jennie; bench scaled to 75% bwt
bp 125#/pull-ups
5/15(!)
4/13
3/14
3/12
3/13
totals = 18/67
nice work! gimongous improvement on the pull-ups!

me; as rx'd
bp 130#/pull-ups
7/19 (bleah, hands slipped off)
7/23
6/22
6/22
6/21
totals = 32/107
1 more rep on bench, 3 more pull-ups. think i coulda had more pull-ups if i hadn't done GI Jane last nite. today forearms were just torched.

post: Jennie made up Front Squats and pr'd! (results posted there)

"Lynne"
Five rounds for max reps of:
Body weight bench press (SUB 200#)
Pull-ups

11/22
10/21
6/16
6/17
5/16
Total > 130

Compared to last one on 080117
10/12
8/13
6/13
5/15
5/12
Total > 99

36 yom
5'11"
156lbs

97 total reps
3/4 bw bench press 9,9,8,8,8=42
pull ups 12,10,13,10,10=55
(last time 72 reps)

19 / F / 142 / 5'7"

Double dose of CrossFit today
Lynne - (Five rounds for max reps of)
Bench - used 95 pounds
Pull-ups -(40 pound assisted )
8, 10
3, 7
5, 6
4, 7
3, 6

Then did the WOD from yesterday:
Four rounds for time of:
Run 400 meters (on a treadmill)
50 Squats
As Rx'd
Time - 15:27

I felt like I kept getting weird looks from the guys in the weight room. Sometimes it seems like I totally blend in - but tonight, eh-not so much. Whatever. hello guys - Yes, I'm a girl. Yes, I do CrossFit and yes I love it- and I think many of you do CrossFit too, but we never exchange words in the weight room.
PS - I love this fitness community. You all make my day. Every day.
Rock on.

41 y.o. male, 210 #

wod as rx'd

15/15
12/12
9/10
9/10
8/10

total: 53/57

M/46/145
CFWU with pullups and dips at 5's.

BP/PU
14/29
11/20
7/17
6/16
6/16
=44/98

I decided to combine the bench and ring dips. After two shoulder surgeries my shoulder doesn't like da bench. Bench, dips and pulls done one after the other w/3min rest in between.
Bench @ 155lbs. Pullups kipped.

Bench Dip Pull
8 4 12
7 4 12
6 2 12
5 3 12
4 2 12

33/m/6'/180

Lynne

sub:
65# Dumbell bench (no bar)
pullups strict

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

Subbed ring dips again...

17-11-7-9-7 = 51
25-16-21-20-20 = 102

pr's for both

as rxd

Body weight down to 165#, so used that on the bench.

Bench/pullups
19/29
14/21
7/8 (overhanded grip pullups)
10/16
6/8 (overhanded pullups again)

Wow crashed on 3rd set

last time on 1/17 with 170#
17/25
14/22
11/17
9/18
9/14

#316 DaveB,

The 'Rip program' I mentioned in my post is from Coach Mark Rippetoe's books, Starting Strength and Practical Programming for Strength Training. (Rippetoe is the bearded guy who was just highlighted in the video the other day on bench pressing.) Rippetoe also coaches and teaches at the CrossFit Basic Barbell Certifications.

The program is basically three days a week working on a few sets of varying combinations of back squats, shoulder presses, deadlifts, bench presses, front squats, and power cleans. Nothing fancy, nothing complicated, but very effective in producing strength gains.

The books can be found in any bookstore, on Amazon.com, and of course, are linked to from the main CrossFit page. Great reads, tons of good info, and a helpful program for getting over plateaus in training - buy them!

Anthony (M/29/170)

"Lynne"
Bench: 20-15-16-16-13 (80)
Chinup: 30-30-30-30-29 (149)

Total: 229 (33 rep PR)

Bench has felt crappy lately, but chinups were pretty good.

Sorry if this posts twice, had a curse word in the first one and not sure if it will make it through the filter.

28/m/130

2nd time with Lynne

135# BP / Kipping PU
14/15
13/15
12/18
11/18
10/15
------
60/81 total = 141 (+13 over last time) woot.

Bp: 205lbs total 27reps (6-6-5-5-5)
PU: 93reps (24-18-18-17-16)

Hurting for time so did a condensed version at home.
Used 1.5 pood one hand shoulder press vice bench press and strict deadhang because door jamb pullup bar at home is a bit scary and am afraid to kip.
Due to no time (less than 10 minutes) did a short warmup followed by:
RHPress/LHPress/PU
8/6/14
6/4/10
4/3/6
Pretty pathetic but better than nothing.

(9,25), (8,23), (6,19), (5,17), (3,14) = (31,98)

M/33/195

B=37
PU=80

Total=117

I'm blogging pretty late:

11:23 on the run and squats yesterday. I'm walking like a $2 whore today. Pretty funny to watch.

I weigh 185, but my crossfit partner is 227#, so I agreed to simply do the bench press at 225# tonight.

225 BP: 17, 12, 9, 8, 8 (chest to full extensions)
Body Weight Rows (hanging under a bar): 27, 22, 20, 19, 20

I don't do pullups in this routine for 2 reasons:
1. We do enough pullups
2. Pullups with Bench Pressing pulls the shoulders forward giving the "gorilla" look. So I use the direct anti-movement of the BP, the row, for more balanced development. I simply grab a low lying bar, place my feet up on a seat, and begin pulling my chest to a bar.

WHAT A PUMP!

32/M/180/6'00"

Last one was 101 (10/24/07), pr was 125 (05/31/07)…

Today:

6 / 25
4 / 20
5 / 20
5 / 20
4 / 22

TOTAL: 131 (pr)

Dan
www.crossfitstickers.com

43/6'1"/ 187

185lb. bp: 16 11 9 6 6 = 48
pu: 28 25 23 20 20 = 116

total: 164(pr)

AFT

holy smokes! just amazing. i'm absolutely floored by that performance. also shocked that no one has written a word about it. thats gotta be an all time record that may never be touched. anyway, here's to you.

CFWU x3 (10 reps, minus pull-ups)

5 rounds for max reps of:
Bench press (50#)
Pull-ups (green band assist)

10,7/9,7/7,5/7,4/6,4

Quads smoked from yesterday's squat-a-thon so glad this was all upper body work today. Haven't done BP in over a year, so kept the load light.

F/58/5'6"/135

200lb bench/Pull-Ups
11/17
9/20
6/18
5/15
4/14

Total: 119

New to CrossFit - need a little advice.

I can't do anywhere near the # of pullups that some of you guys/gals can (I hover around 10/set). So, I'm wondering if I should use the assisted pull-ups for a while to build-up some more strength. At what point do you think I'd be ready to break free of the assist machine and strictly do body-weight?

cfwu-pu x 3

080117
scaled bp 185#
jumping pu (can't do reg pu yet but getting close)
bp - 10-7-7-7-6
jpu - 10-8-8-8-7

080222
scaled bp 195#
jumping pu (towel)
bench- 12-10-9-9-9
pullups- 10-10-10-10

20/m/148

150# bench

17/16
12/14
9/12
7/8
6/7

Total: 108

m28/195/6'2"

9/27
7/20
7/21
6/20
6/18

I felt this one coming. I am just getting back into the swing of things after two weeks off due to injury. I tried a 60" box jump onto a loading dock platform w/ jeans on and missed it by about 1/2" due to my jeans not letting my hips fully up. anyway resulted in 17 stitches in the left leg and 7 in the right. i workouted out here and there b ut i am back now

m/30/192lbs
warmup
3 rounds @ 10 reps each of:
knee to elbows
pushups
squats
then did lynne

bp-195lbs
14/10/6/7/7=44
pu
20/20/12(lost grip)/14/15=81
total= 125
need to improve grip and do more incline pushups

34/m/195

Dropped bench wt 155#
Did double sets of Kipping Pulls to get more work on the pullups.
15/8-4
13/6-6
13/8-6 really got my kip straightened out. Had too much swing
12/12-8
10/10-6

M/27/175
CFWUx2
WOD: Lynne (all bench done at 185)
12/36
10/22
9/26
8/28
8/21
Total=180 (200 last time but all bench at 175)

31/M/6'0/190

Took yesterday off and made today a 1/2 day for some needed recovery.
As Rx'd, three rounds only.
190#, Kipping PU
16/30, 6/16, 6/11
Two minutes rest between 1st and 2nd set, three minutes rest between 2nd and 3rd set. Bench felt better than last time but pullups felt weak.

great sacred bovine!

AFT!

wow. just wow.

m/21/207#
90% BW bench (185#)
12/6 (pull-up)
9/8 (chin-up)
8/5 (p)
5/6 (c)
5/6 (c)
total = 70

38/m/185

last total 169

today total 168
16/31
10/25
10/21
8/20
7/20

Comment #131 - Posted by: Gabriel

Use weighted dips as a sub. Paul

26/m/165 as rx'd
BP: 13,11,10,10,9
PU: 20,15,14,13,11

I rested a few minutes b/t each set. Total time was around 30:00.

#365

If you can do 10 per set you don't need to use an assist. Just keep working at them, the numbers will go up. When a workout requires more than you can do in a set, you break the number into chunks that you can do until you hit the required number. Today is max effort per round so the number required is whatever you did. That is your score until the next time you do Lynne and see your improvement that you will have because CrossFit rocks.

AFT and OPT are machines! Freakin' diesel.

m/33/175

Scaled BP to 155#

BP 13-10-8-7-7
PU 24-17-14-15-11

126

Up from 107 last time w/ same weight.

37m 185
6/36
6/20
5/17
6/20
6/29
____
29/112=141
last time: 31/110=141 bp actually getting worse. ugh

aft, 67 pullups?! didn't think that was possible outside of zero gravity.

m/22/88kg

CFWU x 3 subbing 1km row for dips and pull ups.

Scaled BP to 60kg

BP 14-14-8-7-7
PU 14-15-12-9-9

push-ups and 100 lb assist pull-ups

22/25
12/18
12/16
12/18
12/19

HUGE improvement

CFWU, minus pullups and dips.

Bench press with Mr. Duffel / ring pullups:

21 / 9
30 / 5
21 / 5
16 / 3
14 / 3

20/m/168

170lbs Bench Press/Pull-Ups:

14/17
7/12
7/12
7/14
8/15

Total: 113

200 lb 27 y/o m.

BP- 205lb, Kipping pullups

17/35
11/25
10/25
10/21
9/13

176 total, PR. By a lot.

Good day all.

f/45/135

did yesterday's WOD:
rx'd
400 mt
50 squats
4 rounds
15:30

It was great...Speal is GREAT!

40
68
total 108

Bench 205lbs / PU

12/22
9/17
7/15
5/13
4/10

Total=114 (PR)

24/f/117

I have never even benched before let alone do my bw so.. (good thing i work in a gym with body builders! I had some help learning this morning)

bp: 65lbs 10/10/8/8/8
pu: 10/10/10/9/8

PS: this is my first week doing crossfit WOD's - and i love it so far!

Jebber, #365, if you can do 10 pullups, you're ready to drop the assist machine NOW...

Subbed ring dips for bwt BP
Pull ups very inconsistent b/c I kept slipping off the bar

Ring dips: 9 8 8 7 7
Pull ups: 15 19 15 15 13

lynne

bench 35
pull ups 99

27 yom 175#

lynne

bench 35
pull ups 99

25/M/6'2/200

...looks like I was 150 pounds today...working up to bodyweight

Bench: 7,5,5,4,2
Pullup: 13,10,10,8,8

Great routine today, I modified my routine as my partner Rajun Cajun recommended:

28/m/225

BP: 16, 15, 12, 10, 9
HR: 16, 16, 15, 12, 10

"Lynne"

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

7/26
7/23
7/25
7/21
6/26

150
---------------------------
Compare to 080117

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

160

I did a heavy Lynne today, at least on bench

m/29/158#/68.5"

Bench Press @ 185
RD (BP reps/PU reps)
1 (10/23)
2 (8/20)
3 (7/13)
4 (7/16)
5 (6/19)

37/143/5'5"/f

two-thirds bw bp (97)/ pu
9/6
7/5
6/3
7/3
7/3

F/25/107

used 85 to start tweaked shoulder on second set.. Lost control weight went lopsided ouch.. Took it down to 75

5/22
2/9
10/13
7/6
6/11

22 kipping pullup in a row is a new PR for me! I am delighted with how my kipping is progressing.. Now if only i wasnt stuck on 3 strict ones

AFT, awesome work! I think I need to gain 10 lbs :)

Crossfit Vancouver

28/M/185/5'10"

as rx'd

Total: 166 reps

slade 17yom
192 6'1

bench 190#: 10,9,5,5,5
pullups: 9,9,6,5,7

smack 17yom
125 5'6

bench 95#: 10,4,3,2,1
pullups: 10,4,5,4,3 + five jumping pu's at end of round

9/17
9/15
8/13
7/10
6/10

195lbs-BP

205lbs

7/11
5/10
4/7
3/7
3/7

Still need more weights. Used 70 lbs for BP.
Strict PU's.

BP-35/30/25/20/20
PU-12/10/8/6/6

m/37/6'2"/195
Colorado Springs

As Rx'd:
Bench: 14/9/5/5/5
PU: 33/22/20/22/30
Total: 165

New PR!

m/29/5'7"/185

As Rx'd
Bench: 12/10/7/4/4
Pullups: 26/21/20/15/11

Total: 130

m/29/5'7"/185

as Rx'd

Bench 12/10/7/4/4
Pullups 26/21/20/15/11

48/m/140
7/10
10/12
10/15
10/15
9/13
111

As Rx'd

172lb Bench - 16, 13, 9, 12, 12
Pullup - 35, 32, 27, 34, 32

Total 222 PB
last time 202.

Finished at 41min mark
Tried 4 min rest between each set of max reps

m/30/165/66"

scaled bp - 135

8/23
6/16
4/14
2/13
4/11

M/45/6'225

Bench Press 225# 13/10/8/5/6/8
Pull ups 10/8/8/6/5/5

Great work week, looking forward to rest day!
I Love Crossfit!

Pre: Jog, usual wu's.

WOD: "Lynne"
As Rx'd: 9/9, 7/7, 5/6, 4/6, 4/5, -62; opted for "superset" method. Pull-ups DH, kipped singles (somehow I've regressed and can't chain them together lately). Low energy day today...last time had 64. I started out a little stronger today, but "hit the wall." Need rest day badly!

Post: Short stretch session.

46 - 6' - 215#

CFWU x 3 (Very modified)

BP = 14,14,11,10,10 = 59 (PR 67)
PU = 25,21,20,17,18 = 101 (PR 104)

Total = 160 (PR 171) Bummer!

Note to self: Maybe this being the second WOD today is a factor? Maybe doing it real late in the p.m. a factor? Bench way down, grip was factor in pull-ups.

5 min C2, CFWU, BWU

BP: 9, 7, 5, 6, 5: 32
PU: 27, 26, 25, 24, 23: 125

157 total

Last time 157 too, but down 7 on BP and up 7 on PU this time. Left elbow experiencing tendonitis or something...felt like it limited my BP.

M/29/5'10"/162

BP: 27, 19, 12, 13, 14
PU: 22, 19, 13, 15, 17

M/20/5'6"/155lbs

7/13
6/17
6/12
4/11
3/14

felt a bad tweak in my shoulder last round of bench.
pull ups unkipped.

Rookie-just getting started working out again (Crossfit seems like a great place for me)

M/32/5'11"/190lbs

BP 155lbs/strict pull ups

10/7
8/4
4/3
4/3
3/2

M/27/218

used 215

BP- 12-10-9-8-7

PU- 15-15-15-11-10

pullups were done pretty fast...could've done more at slower speed

m/27/176#/5'10"

Ring push-ups.
Kipping pull-ups.

10:7 = 17
9:9 = 18
10:7 = 17
10:8 = 18
9:8 = 17

sigma = 87

And to think --two months ago-- I was barely able to do 2 pull-ups. My scores still suck compared to most, but I've improved leaps and bounds in a fairly short amount of time.

m\43\208

CFWU but used bench inplace of dips, no pullups

used 210

10-14
7-13
5-9
5-8
4-10

phrase of the day "Crossfit not easy"

m/23/6'/195 CF day 19

I added chin ups also since I still can do that many pull ups:
Bench/pu/cu
17/8/5
10/5/3
7/5/3
8/3/4
7/4/4

m/30/76kg
No access to Bench so did ring dips instead
worked me more this way anyway!

Probably could have done better if i didnt work a 12 hour day in 45 degree C heat

Dips Chins
1) 12 13
2) 9 10
3) 7 8
4) 6 7
5) 4 7
=38 =45

Total = 83

subbed push-ups/Kipping pull-ups
31/14
18/8
15/6
10/6
11/5

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT
terrible performance today, tweaked right shoulde on dips during CFWU. Im already terrible at BP so the shoulder just made that worse. went something like this.

BP(105)/PU
6/7
5/6
4/6
ouch my shoulder hurts and this is embarrasing, I quit. Do better next time.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Jake
8/33
6/20
7/25
4/20
4/14 new pr on max PUs

It amazes me how some people can do so many pullups and so few bench press (i.e. 5:1 in some cases).

10/12
10/10
10/10
10/10
10/10

Then I did Annie for fun...

47/M/157
10@165/13
10@160/10
8/7
7/6
6/6

T
7@65/7@65
7/7
8/8
7/8
9/10

Almost Rx'd... used 170# and I weigh about 180.

(bench/pullups)

15/20, 11/16, 8/16, 8/14, 6/10

switched pullup bars for the last set and couldn't get comfortable

M/41/200

BP/PU
13/21
10/18
9/15
8/10
8/10

M/41/200

BP/PU
13/21
10/18
9/15
8/10
8/10

46/M/194

used 190
bp 6,5,5,4,4,= 24
pu 12,11,11,11,10=55

total=79

could have a got a few more bp with a spotter
these weakness are getting better thanks Coach

31/M/190
WOD as rx'd
BP: 14,13,8,8,9=52(PR)
PU: 23,17,12,13,12=77(PR)
Last PR, BP=36 PU=73

44 yom and ~283#

Modified Lynne: 5 rnds max reps of 235# BP and tube asst'd pull ups (2 min rest between cycles)

33 reps BP and 35 reps pull ups

24/m/190

Lynne as RX'd

5/16
3/12
3/10
2/8
2/9
total is a PR

44/m/160#

"lynne"

bp: 12,10,4(!),9,8 = 43
pu: 21,15,10,11,10 = 67 (PR)

total - 130 (PR)

Not sure what happened on that 3rd BP set there.

Used 155# for bp

Joe
15/27
10/21
9/17
8/20
6/21

Jay 5'6" 155#
15/30
9/20
7/20
8/21
5/20

170 lbs

10/12
7/13
7/10
6/10
6/7

Total: 88

23/m/5'8/170

As Rx'd with spotter
170# Bench/Pullups

12/15
9/13
8/12
8/12
6/9

Total: 104

Actually, that was mine...

23/m/5'8/170

As Rx'd with spotter
170# Bench/Pullups

12/15
9/13
8/12
8/12
6/9

Total: 104

bwt-166

bench - 65,63,62,55,56 - 301
chins - 70,70,64,61,62 - 327

TOTAL REPS - 628

BW 180
Bench 14 10 8 6 5
PUll-Up 24 17 14 13 11

as Rx'd- BW Bench: 170#

BWB: 18/18/14/13/12 = 75
PU: 25/25/27/27/27 = 131

Total: 206 (pr)

M/35/5'10/167

4/20
2/12
2/15
2/10
2/10

Toal: 79

28/m/175
No bench, so ring push-ups with 50# in backpack.
12/30
10/20
10/20
11/21
10/15

24/m/185
8/20
5/10
4/12
3/8
3/10

156/M/30

BP: PU:
18 27
13 21
8 17
9 14
9 16

42 yo 205# 5' 11" LOVE IT
BP PU
15 21
12 18
10 18
9 15
total
57 91

41 m 232 6'4"

sub 135 BP
12,12,12,10,10,10
pull ups
5,5,5,5,5,7
total 98

Jeff @ work
BWT-160
BP-180
PU w/ 20# Vest
2 1/2 min rest between each exercise

BP-15-11-10-8-6 Total-50
PU-30-21-20-20-20 Total-111

Total Reps-161

Bench: 21

Pull Ups: 52

total: 73

not good did worst than last time.

25/M/205

bench: 9/7/8/7/7=38
pullups:26/27/20/20/21=114
total=152

35/M/150#

As rx'd:

BP 12/10/7/6/5= 40
PU 32/19/22/20/20= 113
Total 153

33/M/165

PU/BP

20/18
18/13
15/12
15/10
13/8

71/61

I gave the '300 Workout' a go yesterday, so I am a bit weak after that...

bw 185
bp-8-8-3-6-3
pu-20-15-12-15-12
5:46...thought this was for time

35/m/180
CFWU
Hang squat clean
3 x 95lbs
3 x 115lbs
3 x 135lbs
3 x 145lbs
3 x 155lbs
3 x 165lbs
3 x 170lbs

Lynne as Rx'd
Rd1 5 & 10
Rd2 5 & 10
Rd3 5 & 9
Rd4 4 & 9
Rd5 3 & 7
Total 67

M\43\190

Subbed 155lb for bench
10/11/10/8/8
Strict Pull-ups
7/5/5/5/4

"Lynne" with 127# BP. Went straight from bench to pull-ups and then 3-4 minutes rest between sets

BP/PU
5/30
4/23
3/20
7/20
3/20

22/113

30min bike warmup

Subbed parallette pushups with feet on swiss ball for max bench

15/12
14/10
8/6
8/5
8/5

Never thought I would do that many pullups!! Previous consecutive PR was 10.

BP/PU

11/30
9/18
7/16
6/13
5/12

bp-10/12/10/8/8
pu-25/20/20/20/20

Had to go easy on Bench as it is one of the few exercises that still aggravates the shoulder. Used 135 for first set and 95 for rest.

BP- 10 all sets
PU- 22, 16, 12, 10, 10

28/M/180/5'9.5"
Wow, I forgot how much I hate Bench Pressing.

7/12
9/15
7/12
6/10
6/12

Total = 35/61 = 96

BW: 216 (used 215)

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

36/32 = 68 total

42yom / 149

Lynne as rx'd (150# BP)

BP / PU
18 / 44
15 / 40
14 / 38
11 / 40
10 / 40

Total: BP 68 + PU 202 = 270(PR)

This is a huge PR and all because of my pullup numbers. I have really found a groove on the pullups that works well for me and is very efficient. Full extension at the bottom and chin over hands at the top. My hands now look like road kill but I had to keep going. Stoked, really can't believe it myself.

Bwt:151.5
:10::53
started 65lb
end with 70lb

Age 52/BW 250# close to as rx'd (used 245 for bench). Bench press/pullups for 5 round (3/6, 3/6, 3/5, 3/5, 3/6).

46/m/160

As Rx'd:

15, 12
13, 13
12, 10
9, 10
10, 10

Totals: 59 + 55 = 114

M50/170

1. 13/25

2. 10/20

3. 10/20

4. 8/17

5. 8/13

Total 144

benchpress work with 185 lbs.

I'm a day late on doing Lynne. No spotter:

M/173/33
15/20,10/16,8/12,8/6 switched to dead hang,6/7
Not great. I need to step it up.

Tim:

"Lynned-sprints"

10 x 185 bp
30 x pullups
75s 400m sprint

10 x 185 bp
30 x pullups
85s 400m sprint

10 x 185 bp
30 x pullups
90s 400m sprint

Had to leave for a 3pm appointment but I feel like I made up for missing the last 2 days (one of which was due to running a 5K instead of sprints)

m/29/5'9"/170

my first Lynne -

I couldn't do bw bp but here's what I did:

bp - pu

145 (7) - 7
135 (8) - 7
135(10) - 4
135 (6) - 4
115(10) - 2

I followed this up with some barbell curls and basketball.

Holy catballs! AFT, outrageous. Kudos to Brent Colson, Eric O, and mhlane. GMA, I realize that AFT and OPT's numbers were unbelievable, until I saw them perform their astonishing feats on videos. Even though you need to protect your anonymity, (btw, thanks for helping innocent victims), you could post a video wearing a mask, and impress the heck out of everyone.

m/36/210

BP PU
10 9
5 6
5 7
6 6
6 5

M/22/153 cfwux2

Bench@155: 7, 7, 6, 6, 6 = 32
Kipping alternating grip: 25, 20, 15, 15, 20 = 95
127 Total.

Abysmal bench, partly because cage was not good for bench (no spotter either) and went up in weight a little.

Well, we don't do that many bench presses in CF, and I am afraid to work them in my off time for fear of some crazy bench-centered WOD the next day. So, I am steadily increasing, but still cannot do BW. Did RIp's BP workout

2x5x45
5x95
5x115
5x135
5x5x155 work sets

did 10 pullups after each work set.

Sub 155# Bench / Pullups
7/12
5/11
6/10
5/8
4/8
Total: 27/49 = 76

Last time I did 28/36 = 64, and that was with 145#. I should be able to do my BW in a couple of months. CrossFit is incredible.

m/24/65kgs

bench kipping pull ups
15 15
15 15
15 15
15 15
15 15

29/m/182

As rxd w/ 185: 155 (PR)

18/31, 13/22, 9/17, 8/16, 7/14

Finally broke 150!

42/169

As rx'd with 170 lbs.

14/31
10/21
8/20
6/17
7/17

Total - 151 PR

BW 70kg

Bench Press 70kg
Neutral Grip Strict Chin Ups
3min between exercises

8/20 across 5 Rds

2/23/08 = 102 toal (32 bench 70 pullups)
12/7/07 - 104 total (32 bench, 72 pullup)
10/23/07 - Total = 67 I just wasnt feeling it.cb b Started to feel a twinge in my neck from the pullups.

37/6'4"/225
1.5 mile run to gym
short warmup
9/18
9/15
9/12
7/12
7/12
two rounds of KTEx8
ran back home 1.5
warm down here in AI, FL

32/male/165

as rx'd

BP; 20/12/10/8/6
PU; 23/18/16/15/12

total; 140

I fatigued more quickly in the bench compared to last effort

WU: 2,175m row - 10 min.
WOD#28
BP-115#: 5,5,6,6,6
PU-Grav.75# assist: 6,7,7,7,7

First time using 185 lbs instead of 175. Rounds were as follows (BP/PU):
8/26, 4/23, 4/20, 4/17, 3/19 = 23/105 = 128(PR). Last month I had 26/63= 89 with 175 lbs.

5 rounds AMRAP ring pushups and bar pullups: 10\13 x3 + 7\13 + 8\13 = 45\65; total 110

yeah, I used rings instead of bench, I feel better for it.

5 rounds AMRAP ring pushups and bar pullups: 10\13 x3 + 7\13 + 8\13 = 45\65; total 110

yeah, I used rings instead of bench, I feel better for it.

36yom/6'/200

Lynne

B/P

6/27
4/22
3/23
3/20
3/20

weak bench
pullup grip went 1st last 2 sets

M/23/230lbs
sets bench reps pull-ups
1 230 x 14 14
2 230 x 12 10
3 230 x 11 10
4 230 x 8 8
5 230 x 7 6

Charity
BW-119
BP-120
11-9-9-7-7
PU's
40-30-27-25-25

m/37/185lbs

bench/pullup 25/30 20/25 20/20 20/20 15/15

totals 100/110
loved it!

Yeah, I just looked back at the numbers for GMA's past 6 WODs and I'm calling a time out.

Over 600 reps on Lynne, 675 front squat, 475 x 3 hang squat clean, under 15 minute 5K run and under 3 minute Annie.

Nope. Sorry. I'll need evidence.

Bench 20/15/10/9/8
Pullup 20/15/10/10/9

Totals: 62 + 64 = 126

No warm up today.

Bench 160#/kipping PU
12/15
10/9
4/13only 90 sec. rest on this one 3 min on the others
8/12
7/13
41/62=103

Also 30/20/10 double unders and situps 5:04

25/m/150 (weighed myself after the workout, so got the weight wrong)

1. 11 pullups, 135 pounds - 16
2. 10 pullups, 145 pounds - 10
3. 10 pullups, 155 pounds - 6
4. 9 pullups, 155 pounds - 6
5. 8 pullups, 155 pounds - 5

27/m/6'3"/165lb

Today was my first crossfit day ever. A few friends from church got me into it. I'm way out of shape right now, as you will be able to tell by my numbers but I guess I can only go up from here.

60lb assist on pullups

6/17 @ 95lb
5/11 @ 115lb
5/6 @ 115lb
4/8 @ 115lb
4/4 @ 125lb

Next time around I'm going to do 125lb all the way through, and then hopefully bump up to 135-140lb after that.

Scaled. BP=75KG.
10/4 (Pull-Up)
8/6 (Chin-Up)
7/6 (CU)
5/5 (CU)
4/4 (CU)

33/M/185

14/14
13/15
9/12
8/8
8/10
Total: 111

20 better than last time.

BenchPress - 43
Pullups - 66

$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$

As Rx'd
10/23
11/16
7/14
5/14
7/15

$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$

skipped, sick.

23/m/185

6/16
3/17
5/17
2/13
2/20

First time doing the PUs with this one. We always end up climbing on the day Lynne shows up.

Overall, very happy with my performance. Def a PR on this one.

Lisa 34/F/115

BP with #65
Subbed jumping pullups

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

Total: 73

160lb. dumbell press
hammer pull-ups

14/26
10/16
8/15
7/10
7/12

Total = 125

185#
underhand pull

10/27
8/23
6/20
5/15
4/13

TOTAL - 33/98 = 131(PR)

M/45/174

BP 160 on smtih machine (still don't know proper
wt to try and match regular free bench
10,10,9,8,8

PU
13,12,10,8,8

5 rounds w/ subs:
400m treadmill run (attempting Pose) 2.0 incline
#35 dumbbell
20 Pullups (semi jumping)

42 minutes

This was crazy.

Bench: 20/11/10/8/8
Pullup: 12/8/7/7/8

scaled back to pusk ups and pull ups

Bench
10,10,8,8,6
Pull-up
15,15,12,12,10
Total
42 + 64 = 106

19/m/190

Very light jogging warmup...

BP/PU

16/22
15/22
15/21
14/22
11/25

Took a good 4 mins between each set. more on the last one. i'm guessing that explains the jump in PUs.

EJEJEJJJJEEEEJJEJEJEJEJEJEJEJEJJEJEJEJE
M/34/170
8,7,6,4,4
24,16,16,11,13
109 TOTAL PR

bench 90kg/pullups

6/16, 4/14, 4/10, 5/12, 4/10
total 23/62

last time

5/8, 5/10, 5/12, 4/10, 4/10
total 23/50

Modified
M/46/180
Bench 175
Lat pulldowns 150
8/10
7/11
7/4 #160
5/6 #160
5/6 #160
Bench Press total 32 PR by 3
First "Lynne" 20
Second "Lynne" 22
Third "Lynne" 29
Forearms still in agony
Dr. this week maybe

15/10
14/9
14/8
11/8
12/9

15/10
14/9
14/8
11/8
12/9

w/ 35lb vest

BP 205#

5/12
5/12
6/14
4/12
4/13

Sub Planche Push-ups (used really cool homemade parallettes with feet elevated about 36")
Push: 25-17-18-15-15 = 90
Pull: 12-15-17-15-17 = 76

Abs still wrecked from the 150 GHD sit-ups I did 6 days ago.
Compare to:
080117

Sub Planche Push-ups (used really cool homemade parallettes with feet elevated 15")
Push: 25-22-20-16-15 = 98
Pull: 25-21-20-16-13 = 95

071207
BP(180): 9-6-5-4-3 = 27
PU: 20-16-16-17-14 = 83
Total Reps = 110

071023
BP(180): 8-5-5-4-4 = 26
PU: 20-15-15-15-8 = 77
Total Reps = 103

33YOM 194#

15/21
14/19
9/20
10/17
10/18

Total = 153(PR)

165 lb bench 14-12-8-8-8
pull ups 25-15-12-12-12

total: 126

Bench presses at 95lbs. (still working up to body weight)

Also, I'm working on my dead-hang pullups, so for the first 3 rounds, I did max dead-hangs, then the rest kipping (so 5/8 means total 13, 5 dead-hang, 8 kipping).

BP: 7 - 6 - 5 - 7 - 6
PU: 5/8 - 4/8 - 4/6 - 12 - 13

Total = 91 (PR by 34!)

subbed bw bp with 80% bw db press
bp: 7-7-9-10-4
pu: 14-12-14-14-11

bp (140 lbs) - 6-6-5-5-5
pu - 20-14-13-14-13

165 lb bench 14-11-8-8-8
pull up 25-15-12-12-12

total 125

M50/195#

Warmup:Row 500M + CFWU

WOD:
BP - 8/6/5/4/3 AT 165#
PU - 9/7/8/5/5

Notes: BP @ 85% of BW (last time 145#). performed 080224.

20lb d/b's
b/p p/u
20/16
15/15
15/13
10/10
10/10

CFWU X 3 sans pu's and dips

No bench 45D incline pushups

2 minutes rest between rounds

Total: 77/65

Can't remember the rounds, but at least remebered the totals.

3xcfwu -pu's, dips

197#
9/20
9/18
8/18
8/13
7/15 total= 41/84

46m 200#

as rx'd

6 200# reps, 30 pullups
5, 25
5, 21
5, 22
5, 21

total: 145

40/m/176cm/68kg

As rx'd, 70kg benchpress

16/22
13/21
11/16
9/18
9/22

Total: 58/99 (more benchpresses but fewer pullups than last time)

Weird pullup-numbers resulted from altering my kipping technique from "classic-kip" to "frog-kip" during the workout. The latter technique worked better on my hanging (and swinging) pullup bar.

M/28/185/6'0"

As Rx'd

Rd 1 2 3 4 5
-- -- -- -- -- --
BP 7 5 4 3 2
PU 26 22 15 16 14

(We subbed elevated pushups with a 20 lbs vest and pushup handles for BWBP)

Me -
EPU 15/10/10/10/10
PU (strict) 8/4/4/4/4

BP: 185 lbs. and kipping pullups.

33/23
19/27
12/20
10/19
9/14

26 yom/180 lbs./68"

m/35/235
My body was definately feeling the workout from 2 days before. I included a wod from Navy Seals.com which was pushups and dips. So max bodyweight bench press was laking a little. Anyway no excuses.
BP - 9, 7, 7, 6, 5
pull ups - 15, 12, 10, 10, 10 all kipping

CFWUx3 (sub LSits for PUs, sub BP for dips 45 rd 1, 95 rd 2 & 3)
160 bench
9+1-28
6+1-20
5-18
5-18
4+1-16
(+1 was an assisted rep)

Matt:
45 bench
9 reps each rd
9 PUs + jumping PUs each rd

BWBP 8,8,7,7,5
Pullups 10,12,9,10,8

This is u-g-l-y.

Age 36
BW 185
CFWU 2x15

BP:9,8,6,6,5=35 (33 last time)
PU:15,15,13,13,14=70 (65 last time)

Shoulders are toast.

BP 160# - 14, 12, 10, 10, 10
Pullups - 24, 20, 17, 18, 18

totals: 56/97

last time: 55/89

1st time through this routine

bp weight - 190
reps - 10,10,10,7,5

pull-up reps - 20,16,16,16,7

totals = 42/75 = 117

23/m/193
BP(195lb)-12,11,8,5,5
PU (Kip)-26,20,15,15,12

25/m/190#
190lb seated machine press/kipping pu
8/16
6/9
4/11
5/9
6/7
hate the machines: I did the last two sets after someone had adjusted the settings on it, and obviously it changed things. pretty bad form on pullups; keep it together.

12/16
12/16
10/16
10/19
6/14

131

PR by 9

65kg
10/17
6/15
8/10
4/10
6/10
Sets of pull ups interrupted by a cramping in the arches of my feet...wierd.

160# BW

BP / PU
20 / 25
12 / 15
10 / 15
08 / 12
06 / 10

56 / 77 Total

XXXXXXXXXXXXXXXXXXXXXXXXXXX

BENCH: 9 8 8 5 8

PULL UPS: 16 14 10 12 19

XXXXXXXXXXXXXXXXXXXXXXXXXXX

20080225
0300: KB work...too much apparently, given my poor results below

0800:
WOD080222: Lynne: (5 rds for max reps) BP (BWT), PUs; scaled to 87.5kg BP; BP (3, 3, 3, 3, 2), PU (12, 10, 12, 11, 8)

Good workout. I just decided to crossfit full time over the last month and I'm glad I did.

29m/5'7"/170#

BP/PU

10/25
8/16
6/13
4/13
3/10

29 yom 225#

225# Bench Press
Pull Ups

15/12 9/11 8/10 6/8 6/8

28m/6'1"/185
BP/PU
5/11
4/7
4/8
4/7
3/6

BP 7/7/7/7/5
PU 10/9/8/7/7

Followed by 2 mile run in 12:40

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

M/45/173
No one to spot at gym and no bench press machine as well as first time doing bench press in several years.

1.1 mile run to gym
Chest press on machine 150lbs 5-5-4-3-2
PU 7-5-4-3-2
1.1 mile run home from gym

26/m/5'9"/165lbs
CFWU 3x10 (without pullups & dips)
5-15,4-13,3-10,3-8,2-9
3min rest between sets

skipped

DVT & vacation, off...

27/m/168
Used 170 for BP
BP: 20/16/15/12/10
PU: 15/15/13/10/10

m/42/6'/185

BP: 155-11,5,4, 135,9,6
PU: 14,7,6,11,8

pushups and pullups

40/15
16/9
12/8
11/8
12/9

34/M/168#/6'0"

WU: 15 pushups/situps/OHS, stretching, rope skips
WOD: Lynne
5rds
170# BP
Pull ups
15/30
11/23
9/23
6/22
6/20
Total: 47/118 = 165

chesticles...I'm still chuckling

77777777777777777777777777777777777

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

175#/Kipping PU

10/15
8/10
8/10
8/10
6/8

77777777777777777777777777777777777777

"Lynne"
Used 80kg instead of B/W (85kgs)

10/20
6/15
4/15
4/12
3/10

Clearly need to build strength in my bench

28/m/167
as rx/ed, bp at 175#
13/14
9/9
7/7
5/7
3/5

total 37 + 42 = 79 pb
previous pb was 34/41/75

disappointed with this, pull-ups were really weak for some reason, but still a slight improvement. Dreading Eva tomorrow with pull-ups so cruddy and legs still so sore from the work-out before this that I'm sure I've got some rhabdo going on. Oh well, it's easy to be weak, but it's hard to be strong.

CFWU
situps to 10 degrees below horizontal
100# assist on pullups and dips

WOD
5 rounds
115# bench press
80# assist pullups
59% of body weight

17/9
13/10
16/10
12/8
10/8

113 total

CFWUx3
bodyweight bench (205) = 3,3,3,2,2 = 13 (12 last time)
pull-ups = 16,12,12,10,9 = 59 (56 last time)
-do 185-lb warm-up on bench before starting

ALL I CAN SAY IS THANK GOD FOR BRIAN MACKENZIE. ITS ABOUT TIME WE ALL GET SOME REAL HELP WITH OUR RUNNING STYLES.....HE'S AMAZING AND I AM STOKED CROSSFIT HAS BROUGHT HIM INTO THE FAMILY....THANKS BRIAN!!!

M/35/140/5'-5"

The day after my cheat day(zone), 1st WOD I've ever lost ground on. Not dissappointed though considering what I ate yesterday. 2 lbs heavier last "Lynne". @ home ring pulls

BWBP 51 reps/2 less than PR
RPU 74 reps/8 less than PR

M/45/225

RD BP PU
1 11 17
2 12 16
3 11 14
4 08 12
5 06 11

Total - 118

45/143/f
BP: 105# 2-1-1-1-1
PU: 7-7-7-8-8 (almost made 9 last round)

27/m/191

As rx'd - used 195# for bp

BP: 12, 9, 7, 7, 6 = 41(pr)
PU: 11, 9, 10, 8, 8 = 46 (pr)
Total: 87 (pr by 11!)

The pr on the bench may be partially attributed to my losing some weight and getting to use 195# rather than 200#. I still need to work on pull-up endurance.

Post-WOD: 1/2 Michael

137 @ 205# (PR) up from 124 @ same weight

BP / PU

17 / 11
17 / 11
17 / 11
17 / 11
17 / 8

155# BP / PU
17/17
12/15
10/12
10/12
8/10

Total: 123

38/M/185--Syracuse NY
Realized I actually crushed my PR last time--did 76 BP reps, not 66 (why I'm an attorney, no math).
This time, not so much:
BP=185=18/13/10/13/13=67 (would've tied old PR)
PU 25/20/20/16/20=101 (PR +1 pu)

no spotter used bar with hooks
90 lb plus bar?
13-13
13-11
13-10
11-7
10-10

bp(245 lbs)/pu(dead hang)
10/6
9/5
8/5
8/4
8/4

good improvement over last time, need more
25m/243

Subbed 95# OHS for the pull-ups. I really need to work on my OHS.

BP 9,7,6,4,4
OHS 4,5,5,4,4

BP w/ 185#

m/23/185

185 #
bp/pu
10/11
8/9
11/8
8/11
7/7

body weight = 209

Used 210 bench and no-assist pull-ups
5/5
5/5
5/5
5/5
5/4

85 lb BPs. I know, I know... but it IS a pr...

6,4,5,5,3

pullups:
20,20,20,20 (ripped off 2 callouses),20

did this one after "eva". owww...

oh for goodness sakes. i can be SO blonde sometimes.

on the 4th round, two of my callouses ripped. felt about as delightful as you may expect. so, i climbed a rope instead.

but, by the 5th round, when practically nothing was going to feel any better, i said eff-it, and just did the pullups. when they're already gone, all they can do to complain is hurt. that i can handle.

and a shout out to Russ Greene for being such an effective coach. thank you. again.

oh for goodness sakes. i can be SO blonde sometimes.

on the 4th round, two of my callouses ripped. felt about as delightful as you may expect. so, i climbed a rope 3x instead.

but, by the 5th round, when practically nothing was going to feel any better, i said eff-it, and just did the pullups. when they're already gone, all they can do to complain is hurt. that i can handle.

and a shout out to Russ Greene for being such an effective coach. thank you. again.

Crossfit Vancouver

28/M/5'10"/185#

as rx'd - 167 total reps

I was rushing this too much and feeling like I was cheating if I stopped to catch my breath... so PU's suffered and I know I was shooting for a number not a max (like an idiot), but BP's were about where they have been.

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

m 35 bw 158

done at 86th. spin class first
still nursing a bulging disc lower back injury

1 2 3 4 5
bench 155 12 9 8 7 7
pull ups 21 17 15 14 14

total 123

m 24 160

Bench 160: 3,3,3,3,3 (total 15)
Pull ups: 10, 7, 6, 6, 6 (total 35)

m/27/6'2"/215

Bench 205lb
6 6 6 6 3
Pullups
14 12 12 12 6

weight= 175lbs
BP= 18,12,10,8,8= 56
PU= 23,18,15,15,15= 86
compare to
BP= 17,12,10,8,8= 55
PU= 20,15,15,15,15= 80

compare to
BP= 16,11,10,9f,7f= 51
PU= 20,15,15,15,8= 73

compare to
BP- 15, 12, 10, 8, 6= 51
PU=15, 15,15, 10, 8= 63

35/m/6'/205

14/14
8/9
7/8
6/7
6/7

Did strict pulls and didn’t push them due to a healing back.

M/39/180/5'10"

Pullups: 20/12/10/10/8
Bench: 9/6/4/3/2

&&&&&&&&&&

M/180/27

Weight 180

BP 18,13,10,9,7 57

PU 20,17,16,16,15 84

Total 141

175# BP: 2,2,2,3,3
PU: 13,10,11,10,10

body weight bench (195 lbs): 5, 5, 3, 4, 3
pull ups: 12, 10, 10, 11, 8

m/34/5'9/177

CFWU - no upper body
Row 500m
Burgener WU

180 lb bench
15, 12, 10, 9, 8=54. Dedrich gave me a little bump on last rep of last 2 sets.
15, 12, 12, 12, 12=63
Grand ttl=116

Approx 5-7 min rests between rounds.

Compare to 1/17/08
14, 12, 9, 9, 8=52
11, 10, 8, 10, 11=50
Grand ttl=102

145 bench (keep same weight / shoot for double digit bench)
13/10
10/8
8/7
6/6
7/8
83

M/25/5'10/195

Modified bench

195-3, 16
165-15, 11
175-8, 11
175-5, 7
175-5, 5

Trying to develope an efficient kip

mmm

155lbs/Strict DH PU

16/17
11/12
9/10
9/8
7/9
pppp

20-16
20-16
16-12
16-12
16-10

cfwux2(-pullups)

155#bp 11,8,6,6,6=37
p/u 30,24,20,17,11=102

m/31/245#

5/26
3/20
3/20
4/19
4/16
115 total

cfwu x 3
with dips, back extensions, and hangs from pull up bar
wod:
175# bench/kipping pullups w/
5:00 rest btwn rds:
9/30
8/27
7/24
6/19
6/17

135lb bench (40 less than BW): 10-10-10-8-30pushups
Strict pullups: 10-10-8-8-3

23/M/150

13 - 20
11 - 15
9 - 17
7 - 16
7 - 14

Total - 129 Need to get more on the pullups

060312

BW 243#

bench weight 200# - 82%BW

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

080222

BW ?

bench weight 205#

5/4
4/5
3/3
3/3
3/5

41/6'/185
baseline
6/8
6/8
6/8
6/6
6/7kip

Bench press 10-12-10-12-8 = 52
Pullup 20-22-24-20-23 = 109

Total 161*pr*

40# dumbbells

bp 20 - 15 - 15
pu 12 - 9 - 9

175#

BP 6 7 6 7 7
PU 10 10 8 11 9

as rx'd apart from subbed ring push ups for bench press (no bench):

ring pu - 15, 14, 15, 14, 15 = 73
pull ups - 16, 13, 12, 13, 12 = 66

Total - 139

Meyer- Pr
bench185-12-12-12-12-13=61
pull-16-17-16-17-17=83 total=144

edler-bench95(15)-115(8-8-9-6)
pull up- 7-5-6-5-5

Godfrey-bench95-8-7-8-8- (115) 1
pull up-7-5-5-4-4

steffen-6rds- 15lbs on each side of benchmachine
10 reps of bench and mod pull ups

For some reason, I see my post didn't happen, so as best as I remember

BW 181 "Lynne"
Five rounds for max reps of:
Body weight bench press (subbed 135#): 6,6,5,5,5,
Pull-ups 14,14,13,11,11

I'm well below BW on my bench. I don't do BP's unless part of WOD. My strategy is to treat this WOD as 5 work sets for which I have to do at least 5 reps before moving up. So, next time 140.

36m/6'/210lbs.

215lbs BP... 26/23/20/15/15

Pull-ups... 18/16/16/14/12

Pull ups... ugh. I cant seem to make any progress with these. I am good for 3sX8r but thats it. any tips would be appreciated ! infadels

Lynne
BW 180
16:34
BP 6/5/4/2/2 ouch( gotta work on that )
PU 15/10/8/8/6 straight arm lock and no kipping( Not sure i understand why its ok to kip)
Good stuff so far

23/m/185

as rx'd
BP 5,5,5,5,2
PU 21,17,18,20,13

Last set was rushed with little rest between 4th and 5th sets b/c had to get to work, so may have affected reps. I think I could have done more on my first set, but I didn't have a spotter for that set and didn't want to chance it.

28/m/188

BP @ 185, 19-13-10-9-9
PUs, 25-21-20-20-16

total = 162, PR by 7

rested about 3 minutes after each set

Did Diane today as I am two days behind.

As rx'd: 7:36
M/150/25

I love GSX, but Crossfit is my mistress...

BW 190/age 37/68"

Cfwu (forgot not to do pull-ups)

19/10
13/10
10/8
10/7
10/6

Found a great podcast mix to workout to if anyone is interested..keeps me focus

Justin 165
sub 155lbs Blake
20/8 25/15
20/6 20/11
20/5 20/8
19/5 20/10
10/5 20/8

Used 75# dumbells
PU's on Gravitron with minimum assistance
13-16
11-15
10-10
11-12
9-14

BW 133?

Used ring pushups, strict pullups (need to work on both of these things)

Pull/Push
8/9
6/8
5/7
5/7
5/7

29/38, 67 total

CFWU
situps to 10 degrees below horizontal
100# assist on pullups and dips

WOD

120# bench
Pullups with 70# assist

63% of body weight

15/12
16/9
15/8
12/5
13/9

114 Total

Added one rep from last time while increasing % of BW.

XXXXXXXXXXXXXXXXXXXXXXXX
29/m/167
BP/PU
16/21
13/16
12/14
10/13
11/12
Total: 62/76=138 (PR)

45/m/213
as rx'd
11/12
8/8
6/8
6/6
5/8
total 36/42
can't kip

080222 Did not complete
070117 total= 114
071207 total=113
071023 total=121

080222 Did not complete
070117 total= 114
071207 total=113
071023 total=121