wow, this one just came up.

get some!!!

yay! thanks for the early post....

great job on those pullups EC!

My fire department just implemented a comprehensive CF program - Which I think is awesome as I have been a CFer myself for a while. But everything is done on duty. Could some of you CF/fitness experts give me your opinion of this - as in doing a wicked Cindy and then having to fight a fire 10 min later? I would really appreciate it.

In regards to the pulls in the movie, what's the deal with the lack of much kip? Was that a stipulation of the competition? Certainly not criticizing if they can't do them. God knows mine need improvement!

Is this for reps or reps/time?

One of our members is doing Fran in full Firefighter gear tomorrow!

schmurple-

Each round is for max reps. Go right from bench to pullups. You can take a break in between each round, a few minutes, but do not take any break between the bench and pullups.

Wow early post

I have been scaling the bp, time to rx this one numbers will drop at first, but in the long run...wow.

How 'bout them Easterners? We may not have been the original CrossFitters, but we're working on it. There will even be a cert in Vassalboro, Maine this June! The woodland creatures will no doubt be impressed. I guess anything really is possible.

hmm well everything is sore right now from the DLs
in Diane the other day. skipped out on hang cleans today cuz i did them thurs and jsut did intervals.

thinki might give this one a try but pull ups might still be hard on the back?

max reps huh? lol

well was going to take 2 days to rest because of muscle soreness from all the deadlifts i did this week.

but i think i will suck it up and pump
this one out
haven't done BP in a while.

I have been taking it pretty easy the past couple of days because of a nasy chest/head cold but tomorrow it is on!

I love this one.

S/F

# 4 If you have been doing CF for a while then it really wont matter because your reflex time is low. We do the WOD on duty every shift. 3,2,1 go get some then squirt water.

12, I was thinking the same thing. Guess it's time for bench and pullups in the AM.

Funny story - I was doing my hang squat cleans today and about round four on the second rep some guy came and stood right behind me. Close enough that it was a little hard to finish the set. I racked the weight, caught my breath, turned around to see what he wanted. He got real close and said "Damn dude. You don't see a lot of people doing those anymore do you?" So I said "No, you don't. I guess they're too hard?" He laughed and said "Yeah, that's why I don't do them." I was of course sporting my Crossfit Under Armor shirt so hopefully he'll go google it when he gets home.

just done yesterdays deadlifts with ring dips,instead of hspu's.cant keep ma balance for them.done annie 5.00 first time ,will try this but elbow still knacked from chins last week on angie . well done the haymaker ,class tells.

whats with the lack of originality lately?

give me some stuff from a year ago!

Last time I did this was 17 Jan 08, missed it last time due to training exercise.

When I did this one in Jan, I had only been doing CF for 2 weeks, and all said I did 54.3 reps [((#BP/BW)*Reps)) + (((BW-Assist)/BW)*Reps = true reps] once I took into account the use of the gravitron and the BP<BW.

I cannot WAIT to do this tomorrow. I am going to shatter what I did in Jan. Oh, it is going to feel great!

This is EXACTLY why CF is frickin' awesome, because no other program can you see the progression this way. Oh hell yeah.

Although I'm not a member of the Allison_NYC Fan Club like some CrossFitters seem to be, I feel like proper recognition needs to be given for her strong effort - especially after some of the controversy in earlier posts.

To those who thought she was purely eye-candy, I have to point out that she can do way more pull-ups than any female officer at my police department, and more than most of the non-CrossFitting males. It's obvious she's been working hard. Strong efforts all the way around.

#19 - Jonny Utah

classy post

Sean #8

Are you sure about not taking any breaks between BP and Pull-ups? I've heard of doing this with 2-3 minute rest between each max rep effort; as opposed to no breaks between BP and pull-ups, follwed by a 4-5 minute rest.

When in doubt, do as the video does. BP straight into PU, then rest for a couple minutes

#22 Brandon

Lynne Pitts (for whom the workout is named) posted recently on the message board that breaks are allowed after bench and after PU - in spite of the video showing it as you described

sorry I don't have a link

What are some good tips on benching more weight?

Again, another one so close to last time and it's actually one I can do right now.

#21-

I am sure. Watch the video. It is how it is described there, and it is how everyone discusses it being done. It is how I have always done it.

Then again, the way I look at it is you are only competing with yourself, so do it however you choose and stick with it. I go straight from BP to PU, so that's what I'm going to continue.

Allison much more savvy in that competition by keeping her butt against the wall, nice work.

"Good old rock, nothing beats rock."

Hey everyone! I'm kinda talking to myself, because I haven't been checking in a lot - I haven't kept up the training over the winter, just lots of snowboarding, and the obligatory working to pay the bills. Avergaed maybe one workout per week, and those, not to CF standards.

Just started getting back into it last week.

Yesterday: Fran (my first with 95#) t= 9:09
previous best with 88# t: 5:55

Today:
5 rounds for time:
row 250m
15 benchpress 45# DBs
t = 18:15
bench was the limiting exercise for sure. Down to singles and doubles. The rows averaged under 1:45/500... not sure exactly what though.

Feels like springtime! Just wanted to say hello again to the community. I'm set on going to a cert this year, possibly by early summer. See y'all around!

p.s. just to re-extend my invite if anyone is coming for some skiing/boarding in Whistler, I'd be happy to show a fellow CF'er around if circumstances allow

Swee-eeet. Pull-ups-just what I need. Can't wait to get into the globo gym and hit it.

Great vid!

The good looking stud behind the camera in today's picture is Carey Peterson. He's the genius behind the editing of the Ass Whooping series. This is a rare glimpse at the man behind the camera and computer!

From the movie "300" what are the exercises they did known as "Floor Wipers"?

#31
i believe they used an olympic bar with 135 lbs, laid on the floor and held it in an extended bench press position, and then touched their feet to the plates on the bar, sweeping their feet just above the ground while traveling between plates...i've tried this and its brutal

I can't do body weight bp or more than 5 consecutive pullups... I'm a 6'3 200lbs hockey player (aka the majority of my weight is in my legs and shoulders).
Any tips for improving??

Props to both CF Boston and CF New York. Strong work by you all!

Mike - #28 I've always wanted to ski Whistler and haven't gotten up there yet. Maybe this will be the year...I'll keep your email handy.

#26 Sean,
Glad you're sure, but you're wrong.
No time component to this WOD.

Do it however you like, but there is no time restriction. How do I know?
a) it's "my" WOD
b) do you see anything in the WOD description that says anything about time? No.

What in the world is up with having two of the same workouts within approximately 3 weeks of each other? I've never seen this and am wondering if there is a reason for having the 7x3 Hang Squat Cleans, and "Lynne" like this

What in the world is up with having two of the same workouts within approximately 3 weeks of each other? I've never seen this and am wondering if there is a reason for having the 7x3 Hang Squat Cleans, and "Lynne" like this

#4 Christy- I've heard the lecture a few times so I am gonna qoute it: "Do you know exactly what is going to happen tomorrow?" We train to be prepared for the unknowing. That's why our workouts are so diverse. I lay money that if you finish Cindy and get called to a fire you will still be a beastly firefighter. Your adrenaline and physical fitness will take you above and beyond the capabilities of your fellow firefighters.

I'm a cop from the suburbs so just for fun I have to throw this in: "Firefighters actually fight fires?" :-)

Although it seems repetitive, it's entropy at its best. While workouts cycle a little faster, people are scratching their heads wondering what's going on. Isn't that what randomization is supposed to do, surprise you? It's a whole heck of a lot better than what most people do repeating the same workouts once a week.

Hey freddy cop from the suburbs......ya we actually do fight fires. We are in the 3rd most dense city in the nation. I love and live cross fit. So no complaining from me. Just wondering what the people who know think. And just wanna be the best I can be for those tax payers.
So, do cops really eat donuts? ;0)

To quote my favorite comedian:

"If firefighters fight fires and crime fighters fight crime, then what do freedom fighters fight?"

- George Carlin

REMATCH!!

That video was shot back in the middle of November. At that point 12 was a big PR for me and I still didn't know how to kip.. I guess I had a baby kip. Keith claimed that before those pull-ups he had never seen me do more than 3 in a row at the Box :/

Now I have a big girl kip and I can do 25+ pull-ups. That's more than double in a few months.
I didn't have a singe pull-up when I started in May.

CrossFit works!

#19 Johnny Utah. Cool. Thank you

As the CF gymnastics coach I just want to use this opportunity to stress the importance of shoulder mobility. AllisonNYC won that handstand contest easily because of position. Guys, work on your flexibility regularly.

:-) Christy, I'm a better beer drinker than donut eater, at least until Monday when I start reeling my diet back in getting ready for the Games. (Yes, Spiderchick, the Zone)

Almost forgot to give props to everyone in the video. Nice job boys and girls! Another super cool video by Carey and Sevan. Thanks guys!

F/120/28

I was out of town so a little behind on my posts.

Cindy--14 rounds + 5 pullups (PR by 3 rounds)

Diane--9:58 using 150# for DL & assisted HSPU (not a PR, but last time scored 7:55 using 115# for DL)

Hanging Squat Cleans--
3x85
3x85
3x90 (failed 1)
3x85
3x85
3x85
3x90 (failed 2)

P.S. Thank you Coach for providing this program for all of us. I'm a new poster but have been doing Crossfit for about 5 months. Like everyone else, I've seen amazing results and am so grateful to have Crossfit in my life!

Allison!!! Awesome!!!! Your not only a strong women, but beautiful as well. You are going to to be watched out for from this point forward by all contenders.

Why does Lynne have to school people every time that her Wod comes up? Good stuff, do it how you like but Lynne determines how it is done as rx'd, each participant can do it their own way, just have fun and enjoy.

25/m/185/5'9"

As Rx'd, well, I didn't go straight to the PU after bench, I waited a minute or two..

Bench- 17-10-11-10-10
Pull-ups- 31-22-22-23-25

drastically better than a month ago, especially in the later rounds.

viva la revolution!

Didn't manage to hit the gym yesterday due to working. Too bad, as I like all kinds of squats!! Still I was wondering if I'm supposed to do any breaks between the sets or if I should just go on without any breaks...

I believe the only break you should take during Lynne is between the five sets. Time between Bench and PUs should be time it takes to move between them.

I get a bit bored with the rest periods between each round on Lynne-but if you do it without-it sucks!
Was wondering on the age of the video and the pre kip chin thing too-still a lot of pull ups tho-like the grip change also-good one

Got a little gym warming on the 29th at cfws-CrossFit Manchester and CrossFit Ireland are coming down-anyone else?-it's not the biggest box tho!

We need a Cross fit in Essex Miles, fed up with confusing the normal trainers in Fitness First!

Fred m/42/73kg
Felix m/9/30kg

Run 1,5km
Fred BP 72,5kg: 9/7/5/5/4=30 PU: 14/12/9/7/7=49 TOTAL 79
Felix BP 10kg:10x4/15=55 jump PU: 10x4/15=55 TOTAL 110
Run 1,5km

M 30
180cm (5'11)
77kg (170#)

Hmm, last time i attempted this workout i thought that i might have had one more BP in me. I was wrong and was stuck under the bar without a spotter. After some rather comical (and possibly a little scary)attempts at trying to get out i managed to dump the bar over the side while crushing my hand on the bench. Spent the PU's staring at the blood running down my hand.

Now I realise that part of the problem (apart from my own stupidity at going to failure without a spotter) was that i wasn't doing the work out as Rx'd. I was doing the BP and PU as a couplet.

For all those who are confused, go to the message board and search through all of the threads on 'Lynne'. There you will find Lynne Pitts (the Lynne for whom the WOD is named) describing how to do it as Rx'd. That is Max BP, rest, Max PU, Rest.

Enjoy and work hard (preferably with a spotter!!!)

Hey Brown Bear-build your own!-if i train in a globo i always get an audience-especially doing 150 burpees for time!
m

Loving the Jeff Martone KB Cert. Props to Mike Krivka. This Cert is just a joy to me. And, holy crap, I cleaned a 28kg KB yesterday. Can't wait for day 2 to begin.

Great video!

Freddy C. + zone, board shorts & no shirt = invincible Aztec God

You are so strong and fit, even without the zone & eating your crappy fast food diet, I can only imagine what becomes of your fine self when you finally do eat like an athlete. My first prediction: 205 on the overhead press in the first two weeks. What happens to you when you fuel up with high octane food is going to be the stuff of legend. Keep us posted!

1st Lynne...

155# bench:
14-10-8-7-8

Pullups:
15-10-8-8-9

Total -- 97

Was not expecting this one at all. Dreaded it. Been consistantly getting PR's since starting and felt I was now beginning to plateau but went for it anyway. Massive lactic overload, dizzy, felt sick, cramps the lot. But guess what? 21/25 15/19 12/16 10/15 10/17 =160 PR. M 41 70kg

#56 ZMH, I have found the best way to get out from under a failed bench with relatively light weight is to give it one final push up-push down, which means you get the weight off the chest by about 6", maybe using a little buck and bounce, and then push it down aiming from crease in your hips, or preferably mid-thigh, in a fast explosive movement, then just sit up. Tipping the weight over the side of the bench is kind of hazzardous, you can really hurt your back. If you're going to workout solo, it would behoove you to practice the escape.

What a great video sequence.

Gilson....Those Guns are Massive Bro!

Looks like fun was had by all, and as always, Boston vs. New York will be a classic rematch.

fantastic video. great competition. makes me want to do some heavy overhead work. what an effort by the big guys!

tony b

more qotsa! lots of good workout video music from the best rock band in the world.

okay, i need to catch up posting:

Friday -- WOD from Bullfit/OneWorld
AMRAP in 10'
100ft barbell waiters walk
5 squat cleans
100ft barbell walking lunges
5 squat cleans
men 95#/women 65#

scaled weight to 30# barbell walks and 55 squat cleans. i did 2 rounds in 12:14 -- i wanted to finish the round.

i really liked this workout, next time i will do 4 rounds for time and increase my weight a little (def. on cleans). i lost about 45" when my weight fell off the barbell on my first walk -- didn't put collars on, weights rolled away and i had to scrounge for collars since the field hockey team was working out, too. i couldn't help but laugh.

Saturday -- did WOD i had seen from CrossfitHEL a little bit ago. did early in the AM in hotel with Lyn, our gymnastics asst. coach.

bear walks length of facility
20 DB bear complex
bear walks
4 rounds for time

i didn't feel great (sick), so i figured i'd do 2 rounds and be done. well, lyn pushed me and i did 3 rounds. she did full workout. we used 15# DB (me) and 10# DB (lyn) and did 3 trips of bear walks for a total of about 90ft each time.

me (3 rounds) 26:14
lyn as rx'd 29:40

that's right, she did 4 rounds in what i did 3!! great job, lyn! neither of us had eaten yet, either. bear walks are now something that i love to hate and want to do more often. that's where lyn killed me -- she is more flexible and used to doing them from gymnastics. i found that going faster helped (i kept saying to myself, use those long arms/legs, king!) today, my whole traps are sore, my hips, my quads, everything! i love it!

ck

M/43/6'/175

B (175#) - 3,2,2,3,2 = 12
P - 8,5,4,3,4 = 24
Total = 36 nine better than last time with 5 more pounds on bench. Yesterday's HSPU had an effect on the bench, but improving, so that's good.

bw: 183

As rx'd: (bench 185)
12/20, 12/20, 11/15, 10/15, 8/16

Total = 53/86 = 139

m/40/195

143/4 132/4 121/4 110/5 110/7
No real pullup bar. Can't do them anyway, did 12/10/10/10/10 jumping to lat bar.

Bodyweight bench: 20, 17, 15, 13, 11 = 76
Kipping pullups: 45, 43, 43, 43, 43 = 217

Benches done from full elbow extension to lightly touching chest each rep with butt planted on bench and feet staying flat on floor. Hand placement was little finger approx 1.5" inside rings on bar.

I wanted to focus on my weak bench presses; my goal was 10 or greater per round. Rather than doing Lynne in couplets, I had a 3 minute break between every bench and every pullup effort. The added break time helped my benches a fair amount.

Hands in good condition with no tears or scrapes.

24/m/194
Bench
13-12-9-8-8=50
PR
Pull-ups
20-15-16-15-14=80
PR
130 total = PR again...It really is amazing when you pay close attention to your diet...I didn't believe in the zone stuff at first, but I sure do now. This week alone I PR'ed Linda, Filthy Fifty, Diane, and now Lynne.

45/182

14-25
12-20
10-20
8-20
8-16

52-101 for 153

20 something off my best. 9 days off took it's toll. Looking forward to getting back in the swing.

EC is so bad, strong to the core!

I am so sorry to see crossfit fall so low.

First time -
BWBP: 17/15/14/13/13- 72 @ 165#
PU: 17/16/14/14/13- 74
totals - 146
Last time -
BWBP: 20/19/18/16/14- 87 @170
PU:20/19/19/18/18- 94
totals - 181

Today
BWBP: 23/20/19/18/17- 97 @170
PU: 25/24/25/24/25- 123
totals - 220
+10 on BWBP
+29 on PU
+39 overall
good day...

#30 TOny B...thanks for sharing the people behind the vids...Great work Carey~
#68 Kelly...you AMAZE me! I look forward to meeting you someday

41yo/f/158#
CFWUx1 sans pullups
BP 95#5x, 115#-3x, 125-3x
Lynne
130#-3x 5 sets *PR prior BP 1RM 115#
Pullups-BW 4,3,3,2,2 *PR BW pullups!
row 5k 19:31

f/39/140/5'0"

could only bp 60 lbs.
did jumping pullups

9-6
11-5
11-3
11-3
10-2

Christy, #4, I've been crossfitting for 2 years at a very busy firehouse, and haven't had a problem, even on filthy 50, murph, or Cindy days. If you're new, scale for a while at work, until you feel good going all out. Pretty soon, your recovery time will be so fast, that it won't really matter. I keep a bottle of water or gatorade on the truck, so if we do get a call during the wod or right after, I can quickly gulp some down. Feel free to email me if you'd like.
scottmacarthur@yahoo.com

Only a couple minutes today to do the WOD... did 15, 10, 7 strict pull ups and push ups

35/m/205

1st time with Lynne

BW BP-12,12,10,10,10
PU-8,7,6,5,3

#35

Where did I mention time? I do not time this workout. Congrats on having a workout named for you, but I think yo misinterpreted what I wrote. I said that each round (bp into pu) is to be done without rest, not for time. Max reps, but no rest between exercises, that is all. Rest between rounds. I do it exactly the way the video describes.

46/M/ 194

used 190 for bp

bp 7,5,4,3,4,
pu 14,13,13,12,11

23bp, 63pus equal 86 total
(weak but improving)

Another great three day set. CF goodies all week. Got my rings in the mail so it was time to give them a test run (after Lynne, of course).

Scott (bp 205# then pullup, no rest)
13/20, 10/15, 7/12, 5/10, 5/10: total 107 (18 more than last time)

Matt (bp 195# then pullup, no rest)
11/15, 10/12, 7/10, 7/11, 7/10: total 100 (14 more than last time)

Then threw in about 20-25 ring pushups with one-arm extensions added on. Tried two arm extensions and was way too tired. Fell on ground, SWEET.

MAWL

AW - still sick

ML/213
BP (215) 12/9/9/9/8
PU 10/8/11/8/12 - grip was major factor again
Total: 96

37/m/150

bwbp: 5 5 4 3 3
pu: 20 17 12 11 12
total: 92

bwt 160
18 14 11 11 9
30 25 20 20 18
total= 176 (pr) by 1 rep.
my grip is weak on pullups...
*4 min*

Used 162 for bp

bp:7,7,6,5,4
pu:14,13,10,9,7

82 total, improved by 8 since last time

Sean, the video is not "official". It was Brendan's interpetation. Coach Glassman wrote the Lynne WOD as max bench presses and pullups. No mention of couplets or time.

37/m/175

sub BP for Ring dips:

PU/RD
30/20
24/16
24/14
24/12
30/11

Total: 205 (PR)

Scaled BrandX
Lynne
5 rounds max reps
Bench (body weight)
205: 7
185: 11,8,8,7 (had to lower weight)

Pull-ups
11 (3+8 jumping), 10 (3+7), 10 (2+8), 10 (2+8), 10 (1+9)
Have to work on pull-ups, can not do kipping yet and regular are really difficult.

Why is everyone acting surprised that a workout we did 3 weeks ago we are doing again. it is crossfit and object is to shock the system. what better way to do that than bring up a recent workout when you are not expecting it.

I did not rest between bench press and pull ups. I did rest between rounds approx 4 mins

bench press- 195lbs all 5 sets
14/9/7/7/6= 43 minus 1 from last time.

pullups
22/22/15/15/15= 89 plus 8 from last time
total= 132 new pr plus 7

BW 170

18/20
12/16
8/12
5/7
5/7

50 yoa, new guy, 5'08, 180

went with 175 for comparison to 2/22/08.

Bench 8 Pull ups 8 (old was 6,6)
8 7 (7,6)
7 6 (rev grip) (5,4)
6 6 (5,4)
6 6 (rev grip) (4,4)
Improvement! woo-hoo!

Lynne
BP-155#

BP/PU
15/23
12/18
9/15
8/12
6/13

Total: 131

wt. 187
Bench sub - 155lbs.
B/PU
7/10
10/10
10/12
10/10
11/10

M/39/6'0"/155
As Rx'd (155)
BP/PU
10/30
9/25
8/21
7/22
6/17
Totals=40/115=155
PR by 6 (all PUs)

M/185

15/18
13/16
12/15
12/10
10/12

Forarm pump kicked my a$$ at the end couldn't hold on to the bar.

Couple things.

My bad on not pointing out that while Carey is in the picture, filmed part of this video, and edited the Ass Whooping series, Leon Roullard was the creative god who edited these two Boston vs NY videos. People had been asking me who Carey Peterson was, so I jumped on the opportunity to point him out. Now I'll have to be on the lookout for Leon to pop into a picture. Leon also edited the Filthy Fifty and Lifting at Lunch with Coach Burgener videos, among others.

Also, Kelly (#86), the way Brendan did the workout was not just Brendan's interpretation. It was the way we all did the workout at CFHQ (back when it was HQ). Look at how the workout is worded. "5 Rounds for max reps." Compare that to something like the WOD from Feb 25:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

A round is done together. These exercises are done separately.

Now, I don't remember specifically talking to Coach Glassman about it, but we did make the Lynne video to show how the workout is performed. The stimulus of going straight from bench to pullups dramatically affects the workout, and in my opinion, is essential to it. In all my travels, I've never seen it performed with rest between the bench and pullups, and until these last two discussions, I'd never even heard of it.

So, for what it's worth, I would only consider the workout performed "As Rx'd" if there's no rest within each round (though there can be plenty between rounds). It doesn't mean I'm right, but it is the history of the workout as I know it.

As Rx'd BP/PU
Jim 48/M/165 18/20,17/20,14/18,12/17,10.16 = 162
Paul 38/M/185 12/20,12/20,12/22,10/23, 9/19 = 159
Josh 26/M/185 17/12,13/12, 10/8, 11/8, 12/8 = 111

Sub 135 BP
Daryl 36/M/185 8/4, 8/2, 8/3, 6/3, 7/3 = 52
Jared 26/M/165 12/6,8/7, 8/8, 8/8, 8/8 = 81

29yo / 210ish / 5'10

Bench 90KG, PU with BW

BP/PU
4/4
4/4
3/4
3*/4
2/3.5

*was with a spot

We routinely see workouts repeat within a few weeks then go unseen for quite some time. For me, this is a great way to gauge performance and added motivation to improve upon my last effort.

As for Lynne, how you do it is up to you. You can rest between BP and PU as Kelly Moore is doing to help improve her bench. Or, you can perform BP and PU as a couplet and rest between sets. Or, you can power through the whole thing. They all have their benefits. With this workout, pick what's best for you, record your efforts and give yourself something to compare to the next time it comes up.

bw 170

bp 175
pullups dead hang

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

M/5'11"/168
Neil: I split the first part up between a 155lb bench and ring dips to keep my shoulder from barking at me. 3:00 between rounds.
BP RD PU

8 6 15
7 5 15
6 4 13
4 4 12
4 3 10

Sarah: Did a shortened Tabata something else. Rubber band assist on the pullups and pushups done from knees.

Pullups: 6,7,6,4,4
Push: 6,5,3,3,3
Situps: 12,10,7,6,6
Squats: 11,11,9,10,13

M / bw 208

bp 205

11/12
8/10
6/7
5/6
4/6

I don't own a bench so I used a 25lbs pack through the whole workout and subbed pushups for the bench.

23M/5'9/140
Pull/Push
7/20
5/14
5/13
5/16
3/12

Did Dianne beforehand

205BP
9-7-7-6-5

Pullup
9-7 straight pullups
8-7-7 40lb on gravitron

rested between each bp and pu.

45/M/6'/180

185 POUND BENCH: 10,9,8,8,7=42

DEAD HANG PULL-UPS: 21,17,15,16,14=83

ALSO DID ONE SET OF MAX REPS OF 135 POUND OVERHEAD SQUATS AFTER 15 MIN REST FROM WOD.

36 OHS TO 12 INCH BOX UNBROKEN.

ALSO WORKING ON THE NO KIPPING MUSCLE-UPS. GETTING BETTER.

FELT STRONG TODAY. SURFING WAS A GOOD BREAK. MY BODY WAS FEELING BEAT UP.

GREAT VID! IT'S TRUE. ANY FEMALE THAT DOES CROSSFIT WILL HAND ANY NON TRAINED MALE HIS OWN ASS.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

M/19/188/5'6"
Not as Rx'd (Bench at 155#)
9/20,7/18,7/18,8/20,7/18.

I suck at bench press. Pullups too.

46 / 174

7/18-7/15-5/10-4/9-3/9 = 26/61 = 87

Done Tony B style with 6-7 minutes rest after the pull-ups. Not my best but as hard as I could today. Honest work at high intensity.

38/M/203
BP@205
16 12 8 8 7 (51, pr by 3)
PU
34 22 19 20 16 (111, pr by 6)
Total 162, pr by 10 overall.
first round of BP and PU were new pr's by 1. Did 3 min. rest between each exercise.

Almost forgot, done at st. 5 on good pullup bar.

33/M/185

BP/PU
16/13 (overhand swing kips)
13/16 (underhand kick kips)
10/15
11/14
12/15
Total: 135, 24 better than last time.

Took b/t 3-5 rest b/t rounds.

Age: 42
BW: 170

BP: 21/11/8/8/8
PU: 12/6/6/6/6

185# M as rx'd, 185# Bench/Pullups

1)9/13
2)8/11
3)7/10
4)5/8
5)5/7

T: 83

BP 20 13 12 9 8
PU 16 14 13 12 10

M/23/80KG

8K race this morning in DC. For the first time in my life I ran each mile 2 min faster than I expected to and didn't stop to walk once. I was floored when I ran over the final mat and saw my time. No CrossFit for me today, but still feeling VERY happy. :)

33 m 195#

CFWU x 3 (push-ups and no pull-ups)

"Lynne" (scaled)

Bench press, 165#: 13+10+8+7+9 = 47
Pull-ups: 10+15+11+11+13 = 60

The time difference between home and KAF messed me up and so I've actually done six WODs in a row somehow. I'm ready for that rest tomorrow.

Due to shoulder injury I subbed 1.5 pood KB swings for the pullups. So while this is not really comparable, my bench presses were better than my old PR.

11/21, 9/17, 10/17, 7/15, 10/17

Tariq

34/M/168#

5 rounds:
Bench Press 170#:10-11-9-8-7
Finally got kipping!! (still needs a little work but the movement is there): 11-14-10-10-10

Huge improvement all around from 080222.

Wow, what a bunch of craziness.

M/184/35

Lynne
R1
BP: 185x7
PU: 18
R2
BP: 190x5
PU: 15
R3
BP: 190x7
PU: 10
R4
BP: 190x5
PU: 11
R5
BP: 185x4
PU: 12

1 min rest between BP and PU
3 min rest between rounds

Apologies to Lynne if I did this wrong.

Reps = 94
True Reps = [((#BP/BW)*Reps)) + (((BW-Assist)/BW)*Reps = true reps] = 93.1

Last time (Jan) True Reps = 54.3

Next time my BP will be at my BW since 1) I am getting lean and 2) I am getting stronger.

Thanks CF Crew.

BP/PU

7/21
7/17
4/22
5/12
5/16

82 points. Used 115# for BPs which is the heaviest I have gone for this WOD. Still not at BW (127#) but getting there. Individual rounds:
3/12
3/12
3/13
3/15
3/15

33 YOM 198#

14/24
12/20
12/20
10/18
10/20

Total = 160 (PR)

45/m/71 kg
Decreased weight since last time, from 60 to 55 kg,to be able to do more than 1-2 reps.
1) 5/6
2) 6/6
3) 7/5
4) 6/5
5) 7/5

Straight Out the Gate

Camp Fallujah

m/24/6'2/200

CFWU x 3 minus pull ups

14/20
10/20
8/20
7/10
7/20

31/m/198

used 205 for BP

BP: 13/9/7/6/7 = 42
PU: 25/21/19/19/18 = 102

Total = 144

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
Lynne as Rx'd

PU-12,11,8,8,8
BP-10,8,6,4,5
XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Outta town yesterday so I had to double up today.

29/m/165

hang squat cleans

3-105
3-115
3-135
3-155
3-170
3-185
3-200(pr) failed on 3rd

Lynne

Bw Bench/ Pull-ups
1- 10/20
2- 10/16
3- 9/17
4- 7/15
5- 7/16

total= 127(pr)

grip and forearms are smoked.

16/160/6'3"
i benched 135 intead of 160(my weight)

bench:7,9,7,6,7

pull-ups(jumping):15,14,13,15

19 male,5'7, 155

First lynn ever!

Push/pull

19/17
12/12
10/10
8/10
9/9 (10) partial

Fun times for my first foray into xfit

BP @ 135#...no spotter
1- 13,20
2- 11,14
3- 9,13
4- 8,10
5- 8,13

40y/oM
75" 202.5#

light warmup due to time constraints. Had to rush between sets faster than liked. Could have done better. PR none-the-less.
As Rx'd
1. 9/45
2. 9/33
3. 9/33
4. 8/24
5. 8/26
TOTALS 43/158 201 PR

M/46/187/6'1"
Lynne as Rx'd
Bench 190 Dead hang pull-ups followed by 1 leg jumping pull-ups (we don;t have a bar high enough to do kip pull-ups yet)

bench pull-ups
20 7/11
18 5/8
15 4/10
13 4/10
15 1/13

killer!

To#4 Ive been a Firefighter in Phoenix for almost 20 years now, and I can tell you that crossfit will definetly make you a much better firefighter. One caveat, When temps soar in the summer, as they often do in Phoenix, dont do your workouts in the coool air conditioning, workout outside as much as possible and sloooowly acclimate to the warmer temps. Keep yourself well hydrated and well fueled.

Freddy C. of course firefighters still fight fires. And in the desert in the summer,....forget about it.
Poi Dog

No bar for us at home, so did push ups instead ...

Amy 37/63"/123

Lynne
5 rounds of couplet, 3-4 min rest between
push ups
pull ups
26/15
21/10
13/10
13/8
13/9
total of 86/52
last time 72/24
vast improvement, but pull ups were low, I think due to Diane and HSC.

Neil 40/71"/178
been nursing some rotator cuff impingement, so pull ups aren't happening. He did push ups, then ring pulls.
30/12
24/10
14/8
14/7
13/8

Our almost 3 year old daughter was "working out" with me, Amy, doing her ring hangs and her buprees. On my second set, I started grunting while doing the push ups, then while on the bar doing pull ups, she started grunting doing her burpess/push ups. Made me laugh ...

TYPO ALERT TO COMMENT #105,

26 REPS OHS AT 135 POUNDS...NOT 36 REPS!

36 I WISH!

ROBERT S.
TUCSON,AZ.

30/m/235/5'10"

Last time I used 185 lbs for bench and 52 pounds of assist on the pullups.

Today
BP 200
6,9,8,9,10

PU 40 pounds of assist
6,5,4,4,4

SCOTT # 136,

YES! HEAT IS BIG!

IT'S ONE THING TO WORK OUT IN COMFORTABLE GYM CLOTHS BUT TRY IT IN FULL TURNOUTS IN THE ARIZONA SUN.

CRAZY MAN! CRAZY!

PLAY SAFE, KEEP COOOOL.

ROBERT S.
RURAL/METRO FIRE DEPT.
TUCSON, AZ.

44/76"/194

as rx'd (light warmup - not CFWU)

185# BP

5/13
6/13
5/13
5/13
5/12

26/64 = 90

full rest between exercises per Lynne Pitts

165# BP 8/6/10/12/12
PU Kipped 20/20/20/20/Deadhang 16

Was surprised I could even do the BP. However, I kept doing rotator cuff exercises between sets and they improved (still not near my post injury max). Should get results of the MRI back this
week.

When I got to around 15 pullups kipping my knee would start to hurt, (Diagnosed with a probable bucket tear of the meniscus on Friday, awaiting those MRI results,too), so I stopped the sets at 20. Did deadhangs the last set.

Tony B. and AllisonNYC, I was one of the people who was tired of seeing the videos featuring Allison. However, after this last video it has become apparent that she is taking Crossfit seriously. It has been interesting watching her progress from what original appeared to be an attention seeking waste of bandwidth to a formidable crossfit challenger.

I now look forward to seeing her progression chronicled in future videos.

Allison NYC, I apologize for my misguided initial thoughts. Keep up the good work, your gains are an inspiration to a lot of people.

used 75# for bp
pull up/bench:
12/13
13/13
14/14
9/13
11/12
total:59/65

Quick question for you guys...first of all, since I don't post here very often, I just want to convey my appreciation for this website, and all of you here. Coming to visit this website everyday has renewed my desire and fire to work out. CrossFit truly has changed my life in many very good ways. So thank you.

I don't own a bench at home, so I am looking to go and buy one. When shopping, should I primarily be concerned with purchasing something that has the ability for bench presses, and then a higher rack (sorry, I don't know the terminology) for squats and shoulder presses...etc?

I can't get something that is too large, as it needs to eventually fit into a condo bedroom that isn't very large.

Thanks!

10/18
8/14
8/15
7/16
7/15
10+78=118, PR by ~28

I love this lady - humbling as they all are, but still a beauty. Paul

32/F/5'10"/155#

Blech. Two days out of town, and was not my best today.

First, Lynne:
120# bench press
5/17
5/12
4/11
4/10
3/9
TOTAL: 21/59 = 80 (-12 from last time)

Then, Diane (not a good idea for a post-Lynne workout):
165# deadlift; HSPU's to two AbMats
9:31 (my longest time on Diane ever, and it's totally because of the pre-fatigue affecting the HSPU's)

Oh well. At least I'm caught up now and I can really throw myself into the upcoming cycle.

32 yom 248 bwt

185 close grip bp (shoulder issue)
18/20/16/15/12 total 81 last time 72

pull-ups (kipped)
15/14/12/11/10 total 62 last time 54

Age=28
BW=185

Just not in the mood today to do Lynne so opted out and did Nancy instead. Needed a nice met con workout from yesterday's junk feast, not to mention a little lower body work.

5 Rounds
400 meter run
95lb OVS, 15 reps

14:26 mins.

For some reason, every stinking time I run now my darn toes numb up less than half way through the workout. The temp outside has nothing to do with it either. Try to run POSE, on the balls of my feet. Any idea why this happens? I wear $35 New Balance running sneakers if that matters any.

Thanks,
Steve

297 total reps - bwt 165 - PB

chin ups - 48,46,44,42,36
bench press - 19,17,16,15,14

M/32/6'2"/195

BP - 2(185#), 5(165#), 3(175#), 3(175#), 2(175#)
PU - 10, 10, 10, 10, 10

Then did 2 sets of 10 BP (135), and 5 PUs.

31/M/195

BWBP/ PU
10/15
10/15
10/15 (or 20, got distracted)
6/15
6/16
-------
42/76

Total=118

(8,24), (6,21), (4,20), (3,16), (3,14) = (24,95)

CFWU X 3

'Lynne'

Had no spotter and shoulder hurting on kipping pull ups so did the following:

165# BP and Strict Dead Hang Pull ups

BP 16-14-14-12-12= 68
PU 14-14-12-12-12= 64

Total = 132

As Rx'd: BP/PU

Brade M/32/190: 17/26 13/20 10/15 8/12 7/10= 138 with 225 lb. bench to make it harder

Colby M/24/165: 13/6 10/7 9/5 7/5 6/6= 74

Ryan M/23/190: 13/11 11/8 9/10 8/8 7/8= 94

hmmm i felt kinda weak today, thought i could do more.
23/m/198#

as Rx'd

BP: 7,5,5,4,3=24
PU: 13,12,13,11,10=59

score = 83

had no spotter i think i could have pushed out a couple more on BP especially first 2 rounds.

M/52/205/74"
Bp at 185 lbs
8/11
7/7
6/6
6/6
4/5
Totals 31/35 = 66
4 less than last time but I'm still recovering from a bad cold and haven't worked out in over a week. I started today fully intending to beat my last time but I just didn't have the energy. Next time I will go up to 195 lbs while trying not to decrease my score.

m/43/185
as rx'd=148 (163 PR)

m/34/70/192

tried heavy version
17/26
13/20
10/15
8/12
7/10
55/83=138 225#bench & 20#vest

m/33/157#/5'6"
"Lynne" (using 160#)
BW Bench/Pullups
17/40, 16/34, 15/35, 12/30, 10/21

age 18 bw 170
bp 170#: 6/5/4/3/2
pullups: 25/20/20/17/17

3 X CFWU, 15 reps w/ no subs
pu- underhand grip
bp- 195lbs
22/5, 22/4, 21/5, 21/4, 20/4 = 128

I don't mind repeating Lynne or the HSC often. Much preferred to repeating Eva or Linda!!
warmup pu + WOD pu = 45 + 106 = 151

47 5'10 195

cfwu minus pull ups

as rx'd

195 x 9 10
195 x 8 9
195 x 7 7
195 x 6 8
195 x 5 7

Sandy with 135 lbs on the bar
8/15 8/14 7/10 6/10 6/8

Darlene with 100 lbs on the bar
10/8 11/6 11/6 10/6 11/7

43/f/5'6

wod scaled to personal needs...

5 rounds of
50 du's
15 pull ups (woody band)
15 bench press 65 lbs

25:30

DP/PU
11/22
8/15
7/16
5/15
4/10

I had no spotter so I mixed it up a bit and used 95# dumbells for the bench press. I'm bitchin', I know, but I'm getting sick and felt really weak on last two sets. I hate being sick.

Great effort EC! The Marines miss you and our stay up in Boston. Call us up!

David

34/M/170

BP 170: 18-12-8-8-8
PU: 25-20-20-15-19
Total: 153

Regarding timing/rest - I have seen this workout posted a few times at navyseals.com and there it is basically -

5 rounds -
max reps bench press
one minute rest
max reps pull ups
one minute rest

this seems to be a nice mix of strength training and metcon for me. I am sure evryone has their fav way to do it. 3-2-1 Go!

23 M 185

(no rest between bench and pu)

17-11
11-20
9-20
7-15
6-15

Sorry to clutter message board, typo on last post

17-30 on first set

Bench (175) 13, 10, 7, 6, 6 - 42 total (PR)
Pull-ups (Kipp) 16, 17, 15, 11, 11 - 70 total (PR)

Previous records were 38 for BP & 59 for PU

Unfortunately, each times I've done this it's been on < 3 hours of sleep so I'm looking forward to getting another crack at it.

on 2/22 i did 170# despite weighing 177ish, so today i did 180#. my bench press reps were lower (12 first round vs 15 last time), but my pullups were much higher (26 first round this time, 20 last time)... i ended up with a score 11 higher despite the higher weight:

(bp/pu)
12/26 - 10/20 - 7/16 - 6/16 - 7/15

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 (37)
jpu - 10-8-8-8-7

080222
scaled bp 195#
jumping pu (towel)
bench- 12-10-9-9-9 (49)
pullups- 10-10-10-10

080309
scaled bp 220#
jumping pu (towel)
bench 10-10-8-8-6 (42)
pullups 10-10-10-10

27/m/6'0"/180

as rx'ed [w/ BP of 185]

BP / PU
1] 21 / 22
2] 17 / 18
3] 14 / 15
4] 12 / 13
5] 12 / 13

T = 76 + 81 = 157

rock out...

M/39/185

As rx'd:
8/26
6/25
5/20
5/20
4/18

Total: 137 PR by 2.

I was surprised to have such low numbers on the first couple of pull-up sets but my grip failed after yesterday's Diane. Still a day behind in this cycle.

More better faster

M:22:190lbs:6'2"

BP 6x185 PU 10XBW
4x185 7XBW
3x185 7XBW
3x185 9XBW
2x185 8XBW

ONE MINUTE REST BETWEEN SETS

27/m/5'10"/185

as rx'd
15/36
13/33
11/30
11/30
10/30
Total: 219

Has anyone found it easier to do kipping pullups on those angled bars in the middle of the cable crossover machines? Because this is a huge PR for me and I think it's mostly attributable to those slightly angled, good gripped bars...

Good work in the video Boston...for some reason though, I have a feeling this isn't the last we've seen of this particular rivalry.

M/28/6'/185
Lynne as rx'd:

BP/PU
16/23
11/16
10/13
10/15
8/12
Total: 134 (PR)
Followed up with tabata row and 100 double unders

23/m/170

As RX'd

170lb BP, pull-ups

18,34
13,26
10,24
9,20
7,20

Total reps = 181 (PR)

m/28/185 lbs

Benchpress / Pullups (no-kip)
11 / 12
9 / 10
8 / 8
7 / 7
6 / 6

26/F/116

BP 95#

10/15
10/17
7/9
4/9
1/12

32/62 = 94 PR by 5

Tony and whoever else is putting the videos together:

You're doing very good work. You should pat yourselves on the back. That's a strong value add, and benefit to the community.

What a flucuation!
As rx'd
1st round...
19 bench, 21 pull-ups
2nd round...
17 bench 18 pull-ups
3rd round...
13 bench 9 pull-ups
Now for the 4th and 5th round, I must have gotten a second wind...
4th round...
15 bench 13 pull-ups
5th round...
14 bench 14 pull-ups.
I dug deep for those last few.

M/40/6'2"/195

As Rx'd

BP = 9,9,8,8,6
PU = 17,16,18,15,14

Three minute rest between exercises. (As opposed to rounds.)

Total = 120

m/6'/195
'Lynne'
5x rounds AMRAP BP w/195 lbs + PU
BP+PU:20+20,16+16,12+12,10+10,10+10,10+10,10+10,8+8,4+4
went into overtime for 100 reps total ea, 5-round Lynne score 136

BP @ 200lbs = 17/11/9/7/7 = 51
Strict L-Pull-up = 16/14/10/10/10 = 60
Total = 111
bw = 148 lb

Lynne w/ no rest between BP & PU, 3 min rest between couplets.
12&20.12&13.7&13.8&13.7&14=46 & 73=119, PR by 4

34m5'10"203#

205 LB Bench Press: 15-17-14-13-12
idiot's kipping PU: 18-21-19-19-15
total= 163

24f5'5"110#
67 LB Bench Press (61%BW): 2-2-2-2-3
40# assisted PU (64%BW): 4-6-6-5-5
total= 37

Still working on new, kippable pull-up bars, should start the welding tomorrow.

Bench press continues to decline, kipping PUs continue to frustrate. Not there yet.

I used to like bench press; not anymore. I don't like this workout, but I'm going to total over 200 before June. I'm going to learn kipping PU.

Thanks Coach.

33/M/180

BP/PU
16/18
13/15
12/13
10/12
9/12
Total=130 *PR by 17 reps*
Three minutes rest in between each round.

43/6'1"/181

because the weather was good and i had a track to run on, i did

helen as rx'd: 8:19 pr

was on pace for a sub 8 coming out of the last run (6:54) and fell apart on the last swings and pulls. i'll get it next time for sure.

then did lynne

bench 15 11 10 8 7 - 51
pulls 26 24 18 19 16 - 103
total 154

10 off my pr. would have been a little higher but ryan my trainer and captain of the pull up police scratched about 7 pulls for no chin over the bar. what can i say? i was gassed from helen.

m/31/180/6'

long day, double workout luckly I had Ken C training with me.

Helen as rx'd 8:05

30min later

Lynne as rx'd total=175 died on the last set.
bp / pu
12 38
11 28
10 26
9 25
8 8

29 yom, 180 lbs

No Bench, did push ups instead

30/20 22/15 20/12 20/12 18/9

M/23/147

"Lynne" (BP=160#, PU all kipping on short bar knees bent) 3min rest b/w sets

13/20
12/19
7/15
7/12
6/8

27/M/5'11/195

BP/PU
18/13
12/11
11/10
11/8
8/6

5 sets of max reps
185# Bench Press (235# BW) = 12,10,10,9,8 = 49
Pullups (dead hang) = 14,11,10,9,8 = 52
Total = 101

************************************************
31/M/5'10"/1702#

"Lynne"
BWBP-used 2x85# db
19-14-10-8-7=58 (+1 over last)

PU
22-18-15-15-14=84 (+22 over last...must be the kip or the, oh, 600 PU since Lynne came around last)

Improvement, though I thought I would manage at least more than +1 on BWBP. Thinking about going back to the barbell BP vs db. I've done db ones forever and the bench is going to feel weird. Any opinions on this? Benefits of each? Which is tougher?
************************************************

34/M/168#/6'0"

WU:(5pull/push/15OHS/situps)x3
WOD: 5rds fot time (5min rest b/w rds)
170# BP
Pull Ups
12/30
9/25
7/22
6/20
5/22
Total: 39/119 = 158

080222: 47/118 = 165

cfwu 75 floor wipers

as rx'd

13/8
12/7
12/7
9/6
5/5

51/33

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

23/M/195

Bench:
190 - 12/10/10/9/8

Pull-ups
Bw - 24/18/14/16/18

+ (Decline Skull Crushers 5x5 75lbs - Scott Curls 5x5 75lbs)

400m sprints x 2
800m sprint x 1

As rx'ed 153 reps

BP: 12, 10, 10, 9, 9
PU: 27, 20, 20, 18, 18

Post: 1 min, 45s, 30s of each... GHD situp into table tops, no rest between.

20 min jump rope, 5x3minute rounds, 1 min rest between. Footwork and double unders.

(69% BW Bench & rx'd pull-ups)

7/9
4/6
3/3
2/4
2/2

25/m/155

As rx'd:

18/18
15/17
12/18
10/18
9/18

153

27/m/167

subbed 135# bench press

6/17, 5/16, 5/13, 5/11, 5/12

#192 PDXRomie

Noticing you are doing bodyweight DB BP - If you switch to bodyweight barbell bench press, my guess is your rep number on this workout will be over 100 vs. the 58 you did today with bodyweight DB - the rule of thumb I've heard is that dumbbell weight should be 20-25% lower than barbell weight to be equally difficult

Like anything, probably, variety is good - i.e. I don't think either way is "better" - they definitely provide different stimuli though

As rx'd:

20/31
10/20
10/17
10/15
8/20

27/m/5'10"/153

Subbed 125 lb. bench press.

10/20
9/15
8/15
7/15
6/12

Total: 40/77

Post: 400-m run on a 1/9-mile track. 1:21 (first time timing this)

37/m/185/5'9"
I'm a dummy again, when I decide to do a little extra chest/back work. Coach puts up Lynne the next day. It's like he's psychic, or, I know it's time to work chest and I'm impatient.
So, 18 hrs prior to this workout.
DB Bench- 3x8 w/90#DB
1-arm DB Bench- 3x6 ea. arm w/80# DB supersetted w/3x8 ea. arm 90#DB one arm row
This was the same day as 7x3 hang squat cleans.

Now, Lynne, as Rx'd...185 BP
Rest 30-45 seconds between exercises.

Set 1
BP-27 (PR by 1)
PU-41 (PR on this workout by 10, 1 short of fresh PR, had more strength and energy, grip failed and I fell of the bar at 42

Set 2
BP-14 (PR by 1 on this set)
PU-21 (PR by 1 on this set)

Set 3
BP-11 (-1 off PR this set)
PU-21 (PR by 1 this set)

Set 4
BP-8 (-4 off PR this set)
PU-17 (-3 off PR this set)

Set 5
BP-8 (-2 off PR this set)
PU-16 (-4 off PR this set)

Total:
BP-68 (-4 off PR)
PU-102 (-9 off PR)

Combined Total
170 in 16:00 (-13 off PR of 183 in 18:00)

Reps/Time
10.625(PR) vs. last at 10.167

Note for next time:
Experiment Strategy
BP-15-20 x 5= 75-100 (PR 72)
PU-25-30 x 5= 125-150 (PR 111)
Total= 200-250 (PR 183)
Time Goal: < 16:00 rep/time ratio=12.5 - 15.625

BP: 135-12/155-8/175-4/185-1/155-8/135-10/135-10

m/39/5'6"/150

cfwux2

3rnds for time:

10 muscle-ups
50 double unders
16:34

lynne: as rx'd

12/15
11/12
8/8
7/10
7/12

32/m/210/6'5"

11/16
9/11
7/10
5/11
5/8

37/56 (bench -1, pull-ups +3)

93 (PR +2 from last time)

Male 46yrs/6'4"/238lbs

Bw bp=240lbs 5 sets of 2....
pullups 5 sets of 10....

Way to go above and beyond AFT, that's just awesome. Kelly Moore, wow, that's all I have to say. I really hope you attend the Crossfit Games.

28/m/130

3rd time with Lynne

135# BP / Kipping PU
15/22
13/17
12/17
10/17
10/18
------
60/91 total = 141 (+10 over last time) woot. all +10 were pullups; hard to increase the #s on benching.

As Rx'd

17/25
14/21
11/20
11/20
10/20
-----
63/106=169 total (PR)
51/84=135 last time!!

36/m/200

As Rx'd

BP/PU:

20/20
20/15
15/15
14/15
12/12

Total: 158

Mark m, 157 lbs, 48 yoa
6/40
5/30
4/25
5/26
4/23

24 BP, 144 PU
PR on pull ups at 40

As Rx'd

M/33/195

#205 Bench

9/19
10/18
10/18
8/18
6/14

43/87= 130 PR by 14

33/m/190/6'
as rx'd
bp 11,9.5,3,4= 32
pu 20,13,9,6,8= 56

33/m/200/6'
bp 135lbs 10,8,6,4,3
pu 4,4,3,5,3

32/F/140

used 100# (first time in the triple digits... YEAH!)

10-5
10-5
10-5
9-5
7-5

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/151

WOD as rx'd
17/30
13/21
10/20
8/20
8/20
Total- 167
First time in quite a while doing bw bench rather than ring pushups...felt good though.

Nice work OPT! you put up some crazy numbers today!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

49m/5'10"/225
cfwu x 3
"Lynne"
BP #225 15,10,8,6,7 total 46
PU 8,7,5,5,6 total 31
total 77
Then 7 x 3 hang clean/squat
115,135,145,155,150,180,190

I practiced my pullups after the hang cleans yesterday and woke up very sore....still, I love to practice! I have made such improvement but still am jumping....how long till I get my first true pullup????

Subs: knee pushups for bp and jumping pullups:

10/5
10/5
8/7
9/7
10/12

f/29/5'9/135

35/m/70/170 indoors 5003ft.
WOD smith machine @185# 41/82, last time 36/64!

M33/215

Did 135lbs bench and pull ups with 50 lbs assist on gravitron type machine
BP PU
5 8
6 6
5 6
5 6
5 6
I need to go ice my forearm for a while.

Male
24
185 cm
88 kg

BWBP

3 - 70 kg
3 - 70 kg
3 - 70 kg
2 - 75 kg
1 - 80 kg

PU

3
3
3
3
3

no help needed..

34/M/160

as rx'd - no rest between BP and PU's - about 4-5 minute rest between sets.

BP - 27/19/14/13/16
PU - 23/20/16/16/12

Total = 170 (5 short of personal best)

Haven't made it to the gym in the last two days so I didnt do hang squat cleans or bench press.
I've been practicing handstands and hspu. Couldn't do any before this week. So far my pr is 6 hspu with feet on wall.

Today did "ava faith"
5 rds Max reps of

push ups with 30lb daughter on back
pull ups

40/15 (both pr)
40/13
33/8
31/10
somewhere in the 4th round someone peed their pants

pre- built a monster snowman (made up for squat cleans trying to assemble frosty)
post- bath time and ice age

WOD as RX'd
Bench 155#
12, 12, 12, 8, 7 total 51
Pull Up
15, 15, 15, 12, 12 total 69
total
120 total reps
PR

M/27/217

BP at 215#- 10, 8, 6, 6, 5

PU - 20 - 12 - 12 - 10 - 10

took a couple of weeks off and it killed my strength

WOD #36
BP-120#: 10,8,8,7,7
PU-Grav-75#assist: 10,10,9,8,8

Since I still can't do that many pull ups, I add in chin ups.

BP/pu/cu
15/13/3
13/10/4
8/7/5
8/7/3
8/5/3

Much better than last time.
112 total.

#200
Pete,

Thanks for the info. I've never heard about reducing the weight when switching to db from barbell to make it equivalent.

I'll have to give this a shot with the barbell next time to check it out.

John in NY: 48/68"/160
Stretch
CFWU x 1 x 15 no pullups
Lynne BW bench, pullups
Still staying away from pullups; subbed ring dips; 2 min rest between sets
Bench 160#, done alone w/o spotter so didn’t push the edge: 12/9/8/6/6 Total 41 (last 150#, 66 total reps) first time as Rx’d w/ BW
Ring dips: 8/6/5/6/4 Total 29 (last did pullups, 104 reps)

Jeff in VA: 48/70"/190
Stretch
CFWUx1 (sub 135x5 bench for dips; pull-ups x 5)
Lynne (with about a 2:30 rest between sets)
Bench 190#; no spotter: 7/6/6/5/5 Total 29 (last 190#, 26 total reps)
Pull-ups (dead-hang) 12/10/10/8/8 Total 38 (last total 41)

Only managed two rounds. Just didn't have it in me today :(

^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
First Time trying out CF and I think I like it.
Alex in GA 31/69"/155
10/17
08/13
06/14
07/12
06/10
(TOOK 60 SEC REST BETWEEN SETS/FULL ROM ON BOTH)
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

29/m/180

BP/PU

15/31
10/23
8/18
7/18
6/13

total: 149

HHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175
WOD as rx'd

12/21-9/16-7/13-6/12-6/12

Total=114

HHHHHHHHHHHHHHHHHHHHHHHHHHHH

27/m/215/6'5"

BP=215

BP 13 10 11 10 9 = 53
PU 20 19 18 17 15 = 89

Total=142

32/m/215

Went to a brazilian steakhouse last night so I probably weighed closer to 225 :). I decide to pay for my indulgence and BP'd 225 rather than my normal 215...
BP - PU
20 - 14
14 - 12
12 - 12
11 - 11
10 - 10

67/59

I'm happy with these numbers

M/33/175

BP-13,9,9,8,8
Dead Hang Pull Ups-15,12,11,9,11

21/m/151

BP/PU
6/23
5/16
5/15
5/15
4/15

Total: 25/84 -PR by far. That was a huge improvement since the last time I did it in mid January. Bench actually improved substantially, as 2 reps of bodyweight bench was a battle last time. And I haven't touched a bench since the last time I did this workout!

Sucking air like a fish out of water here in CO at upwards of 8,000ft!!!
Didn't get to post yesterday -- I tried the hang squat cleans in jeans because my luggage never arrived. Not something I recommend but I persevered--
135
155
165
175
185 (2 / 1 fail)
185 (1 / 2 fail)
Today had a breakthrough compared to 080222 --
B @ 185 (10lbs up from last time, I had to do it for Linda so I thought what the hell)
B -- PU
12 -- 21
10 -- 18
10 -- 19
8 (9f) -- 20 chin up
6 (7f) -- 15 Had to rush on the last set cause I had to meet family.
Can't wait to read everyone's comments and watch the videos later. Hope everyone had a good weekend.

Roy 205lb BP/PU
18/18
15/16
13/14
11/12
8/11
TOTAL=136(PR)
Jeremy 195lbs
6/6
6/2
5/9
5/9
4/5
TOTAL=57
Nut 170lbs
3/4
3/5
4/4
3/5
3/4
TOTAL=38

51/M/155

BP/PU
13/42
10/39
10/36
10/32
9/30
231 total, PR by 18

Very interesting interchange between Lynne and Tony today. Since I am somewhat advanced in years, and since Lynne and "Weighted Pullups" are the only two Crossfit WOD's at which I excel, I'm very grateful they are not "for time." Obviously doing the rounds with little or no rest has fitness benefits, but there are already plenty of "for time" workouts; in fact, "Lynne" is the ONLY named WOD that is NOT "for time," so I'm going to continue resting between each and every round until Coach specifically says not to.

I'm one of those birdlike creatures at 6'2” and only 165lbs...so needless to say my bench press has a long, long way to go. I'll do Eva until I have a stroke, but put me under a Bar...

Old news, but I just read through the “What is Fitness” article in a long past issue of CF Journal and it seems to sum me up pretty good. My body is definitely geared towards the long haul, so rather then playing the pessimist, I have the pleasure of seeing improvement in all sorts of area's.

That, and my smancy new “Xtream Rings” are here. Very pleased, high quality webbing straps and hardware. First attempt at a muscle up was...interesting. I'd say I have little girly arms, but from the numbers put up on this post, most of the women here prolly do 20 muscle ups before bed. It will be mine...ah yes...it will be mine.

BW 183
10,17
8,11
7,13
6,10
5,8

36,59:95
previous 94
sweet
concentrated on perfecting my kip
5 rounds jumprope, handstands after the wod

M/24/180

16/25
6/16
7/14
5/9
5/10
39/74=113 (last time was 112)

(bench at 185)

BW = 165 lbs.

Bench Press (167 lbs) = 10 + 10 + 9 + 9 + 8 = 46
Pull-ups = 10 + 12 + 11 + 10 + 10 = 53 (underhand grip on all sets)

At least 3 minutes rest in between sets.

m/38/6'1"/220

BP 225 lbs PU
11 14
5 9
6 9
5 11
4 9

and yeah I was kipping on the pull-ups. Elbow is killing me from the cleans yesterday.

47/m/180

as rx'd

10/26
9/20
6/20
6/18
7/18

= 140

+37 pr from Feb22

ok, here's the thing - I got a bigger pullup bar last week: 1 1/4 inch vs 3/4 inch diameter

And my very last press was a very near miss - no idea how I got it up the last three inches - sheer mind power but I pulled a muscle in my lower back in the process. I had a big break between my last set of bp's and pu's trying to stretch my way out of the pain.

I started off with three rounds of the CFWU but I left out the pull-ups and dips and substituted good mornings and supermans for the back extensions.

I substituted push-ups for the bench press in the WOD due to lack of equipment.

Push-ups Pull-ups

15 4

12 3

11 3

8 3

8 3

I finished off with 5 minutes of jumping rope.

27yoF/5'8"/156#

Did 135# bench press, no kip on pull ups with full extension at bottom. I would love to attain a body weight bench someday, but for now....

BP/PU
4/5
4/4
4/4
3/4
2/3

Scaled to:
Pushups, jumping pullups
5 rounds for max
28/10
19/12
21,10
18,11
16,9

Two months ago I could barely string 10 pushups together!!!

27/m/185

BP: 17, 14, 12, 11, 9 = 63 (same total as last time)
PU: 27, 27, 26, 23, 23 = 126 (7 rep improvement)
total = 189

m/25/165/5'6"

10/25
11/20
8/20
7/20
6/17

42/102 = 144

As RX'D (BP 185):
29 (PR)/105 (tied PR)
for a total of 134 reps (PR)

36M/5'10"/163#

170# BP / strict PU: 11/11, 11/11, 11/11, 9/11, 9/11.

1 less BP rep, 5 more PU reps compared to last time.

44/m/154

Couldn't get to the gym so I elected to do a BrandX scaled WO to Push ups and Pull ups

5 rounds = 130 reps total

155# 19 13 8 7 6
Pu. 30 21 17 14 16

David
M - 32 - 5'10" - 174

CFWU x 2 x 15
Burg WU x 1 x PVC

WOD as rx'd:
1. 3 / 20
2. 2 / 20
3. 2 / 20
4. 2 / 15
5. 2 / 15

TOTAL: 11 / 90 = 101
080222: 11 / 75 = 86

POST WOD: Bench Press, 3 x 5 x 135

Notes: Feeling better post-flu. Improvement from last score in pull ups. Bench still way low. Put in some work with it post WOD.

Hope everyone has a great start to the week tomorrow, enjoyed this week tremendously.

David

M/46/145lbs
CFWU with pullups at 5 and 1 set dips and 2 sets of pushups at 15's.

BP/PU
12/28
8/20
6/16
6/17
6/17
this time = 38/98 = 136(last time = 44/98 = 142)

This is the first time I did this one with no rest between bench and pullups but put 4 minutes rest between rounds.
In the past I've separated the bench and pullups by 2 minutes. The loss of 6 on bench was from the early sets though (possibly too many dips in the warm-up?). Putting the bench and pullups together didn't seem to effect the later rounds too much - although my goal was for pullup numbers of 30-20-20-20-20. It seemed to be much more of a forearm workout though.

This is where I really appreciate the CrossFit system. Evidence-based fitness using a defined workout that I can use as a measuring stick to mark my progress and set goals.

#240 mas - Nice Work for an old coot! :) I've been trying to break 30 pullups before dreaming of 40.

50/m/145

125# bp

6/12, 5/10, 5/12, 4/10, 4/10 = 78 total

Played catchup with yesterday's WOD (Hang Clean 5x3)145-165-170-160-160 I think my form is getting better.
For Lynne
BP/PU
7/21
13/20
13/20
13/19
14/20
Don't know what happened that first set, but overall same reps for bench and 15 more pushups from last time.

Male / 19 years / 125 pounds / 5"4'

Bench press, 85 pounds: 9, 8, 11 reps
Pull ups: 11, 8, 6 reps

Rnd 1: Bench 135x10/ Pull 11
Rnd 2: Bench 135x8/ Pull 7
Rnd 3: Bench 135x6/ Pull 5
Rnd 4: Bench 135x4/ Pull 3
Rnd 5: Bench 135x3/ Pull 5

Totals: Bench - 135x31; Pull - 31; Overall: 62
Sea Level
M/24/165/5' 10''

160lb. dumbell press
hammer pull-ups

15/27
13/20
10/14
9/11
8/13

Total = 140

Age 52/BW 250# (used 245# for bench). Bench press/pullups for 5 round (3/6, 3/6, 3/6, 3/6, 3/6).

#144 steve: I had the same problem with my toes going numb. I suggest going to a shoe store that only sells running shoes and have them take a look at your run and your shoes. I overpronate, they helped me get a good pair of running shoes and the problem went away. I run anywhere from 10-30 miles total a week.

28y/195/5'11
BPBW: 9,8,6,4,3
PU: 25,20,20,12,10

As rx'd
Todd:

BP: 14,10,6,8,8
PU: 12,7,8,8,7

Trevor:

BP: 3,3,3,3,3
PU: 5,6,5,5,5

M/21/5'8"/130

"Lynne"

Bench @ 115: 10/10/6/6/7 = 39
Pullups: 17/13/12/15/10 = 67

46 - 6' - 213#

As RX'd (BP = 215#)

BP= 15,13,11,11,10 = 60 (-7)
PU= 24,22,21,20,18 = 105 (+ 1 PR)

TOTAL = 165 (-6 overall)

Note to self: Grip was weak factor in PU's, could be Hangiing squat cleans yesterday? Bench is weaker.

30y/o M 190Lbs
BP (Bar)
1st : 190# x 3
2nd: 190# x1
3rd: 190#x1
4th: 190#x1
5th: 190x1
PU
14,10,7,4,4,

My first time with this WOD. Total of 46

22/m/190#/6'3"

Started with 55 minute road bike (15 minute warm-up, then 35 minute @75-85% MHR, 5 minute cooldown)

Then Lynne as RX'd:

Bench Press 15/12/10/8/6
Pull Ups 15/11/12/13/13

Shoulders were really tired after sitting on the bike.

Lynne

200lbs

Total reps = 125 (PR)
BP/PU
9/16
9/16
9/16
9/16
7/18

BP(180): 10-6-5-5-5 = 31
Pull: 25-21-20-11-11 = 88

Compare to:
080222
Push: 25-17-18-15-15 = 90 (sub parallette push-ups)
Pull: 12-15-17-15-17 = 76

080117
Push: 25-22-20-16-15 = 98 (sub parallette push-ups)
Pull: 25-21-20-16-13 = 95

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

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

m/21/205
subbed 185# BP for bodyweight (=90% BW)
used all chin-ups
11/8
9/8
8/7
7/7
6/6
total = 77

M/43/6'1"/170

CFWU X 2, then Lynne as Rx'd

BP 170 lbs - 5.5/4/5/4/5
PU - 17/16/17/17/15
TOTAL: 105.5

Did 25 push-ups after every PU set-
23
18
15
15
15

22/m/172

As Rx'd
BP @ 175#

11
8
8
6
5

Pull ups
22
25
25
25
22

Total: 157 (PR by 8 reps)

m/35/235/72inches

BP - 10, 9, 6, 7, 7
pu's - 10, 8, 7, 8, 8

used rings for pullups total of 80. Last time did kipping pu's total was 89. Finished with Fran 5:22

M/29/200

Did better this time.
BP 8 7 5 4 4
PU 8 7 5 4 4

still having trouble with my pull ups. 8 is my PR. I am working on them.

M/51/165

03/10

Warmup: jogged 30 min. to gym

WOD: 11:27 - sub'd lat pulldowns for pullups (abs still pulled)
Rd 1 - BP 165 X 3 rep, Lat PD 120 X 5 rep
Rd 2 - 155 X 4, 120 X 6
Rd 3 - 145 X 5, 120 X 6
Rd 4 - 145 X 5, 110 X 7
Rd 5 - 145 X 6, 110 X 8

I didn't have a spotter, so I couldn't go to failure on the bench press.

27/m/166.5lb/6'3"

This was my first time repeating an exercise.

Pullups using 60lb assist.

10 x 115lb/ 8
8 x 135lb/ 9
4 x 135lb/ 7
5 x 135lb/ 7
5 x 135lb/ 7

Big improvement over the first time I did it 2 weeks ago.

32M/160/5"11'

Hello Guys
BP / PU
10 15
9 15
7 15
7 14
7 12
Wish I had a spotter, would have gave it my all
on bench Press.

Bwt: 134

As Rx'd

29/42
18/36
17/40
15/38
12/36

Total Reps: 283

Forgot my chalk today and had trouble hanging on the bar, can't wait for a good pull up bar too!

42/M/68/185
1st time on this WOD
BP/PU
5/18
4/11
4/11
3/8
3/8
75 total reps

I don't believe I put out m y best effort but life goes in cycles...

No bench available today and hands are splayed open, so I subbed 5 rounds of ring push ups from a box, rings same height as hands, and dead hang mix-grip strict pull-ups

22/9
21/8
13/7
12/5
12/5

Not Lynne, but she'll have to do till next time.

20/m/105

150# BP

16/20
13/17
12/13
10/9
9/14

Total: 133

Was about to yak during 4th round, hence the weak PU

27/F/5'3/140

I am not able to do more than about 2 body weight bench presses so I dropped to 125# for my bench press.

I was at a friends house and the pullup bar was a stuggle with no chalk. I could have gone more but my hands were sweating too much to hold on so my pullup numbers are a bit embarrassing....laugh it up!!!

BP PU
10/8
9/8
8/8
8/8
10/11

5 min C2, CFWU (PU/Dips 50%) BWU

Lynne: 164

BW=175
BP:175X9-8-7-6-6=36
PU:28-27-23-26-24=129

Last 2 times on Lynne got 157.

Post: nothin

15/31
12/24
7/22
Tore skin off my hands on round 3 of the pull-ups
7/7
5/13

20/16
20/16
18/14
17/14
16/12

BW: 205lbs.

Bench 205 x21, Pull ups x25
Bench x16, Pull x18
Bench x16, Pull x15
Bench x16, Pull x15
Bench x17, Pull x13

Ouch!!

155lb bench
8-25
8-20
6-18
7-20
5-15

24M/6'6"/245

BP: 10/10/7/10/10= 47
PU:20/18/20/20/20= 98

Total: 145

Last time: 137
Before that: 130

198#

185 (pr) total score
23/30
14/25
11/20
10/20
8/24

Bench @ 200lbs
15/12/13/10/10 = 60

Pullups deadhang
16/14/14/14/12 = 70

Total 130 (+3 PR)

PU 15 13 12 11 11

BP 160 on Smith Machine

8 10 10 10 9

CrossFit FOB Paliwoda

Eric- 21/6'1"/201lbs
Adam- 26/5'6"/165lbs

As Rx'd

Eric- Bench: 6,7,6,6,5
Pullups: 26,20,17,16,17
Total: 126

Adam- Bench: 20,17,15,14,14
Pullups: 26,21,21,25,30
Total: 203

19/5'11"/160lbs

Bench, 12, 11, 10, 8, 11

Pullup, 10, 10, 8, 7, 8<= i dont know how to kip so these numbers SUCK

31/bw 220/kips

135/10 kp 10
220/5 kp 10
135/10 kp 6
135/10 kp 8
220/4 kp 5

27/F/113

My coach, Speal, suggested using 65 lbs b/c I hadn't tried this workout before. All pull-ups were kipping.

13/6
14/6
11/6
13/5
9/1 Okay, so the pull-up bar at the gym is horrible! Can you say paint chips in your hands. I'm still a baby when it comes to these things!

Total: 60/24 = 94 Hopefully this will get better!!

F/27/5'8"/168

Bench: 85#
PUs with 50# assist

10/15
9/15
9/16
8/15
8/17

Total: 122

Did bench yesterday so I did 'Ang' today

100 pull ups, push ups, sit ups in 20 minutes something something, a poor performance indeed. My muscle endurance felt like it did when I started CF 2 years ago, bummer.

31/#242

bp 6/5/4/4/4
pu 25/21/21/20/22

132 total / prev. 119

M 37 5'10" 149.5#

No barbell.

CFWU, then:

5 RFT:
10 pushups + 10 push presses (2x35# DB)

(Attempted, weighted pushups w/ 20# DB + pullups, but pullup bar came down and belted me in the head. After 4 minutes of swearing and throwing pullup bar into the yard, I started over. Temper, temper.)

15:46.75

First WOD as RX'd!!!

175# Bench & Pull-ups

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

86 Total

m/27/173#/5'10"

Sub'ed ring push-ups for bench press.
Pull-ups kipping.

15 + 12 = 27
11 + 9 = 20
10 + 10 = 20
11 + 10 = 21
10 + 9 = 19

total = 107

heavy version

100k BP 10
PU 12

8 + 10
6 + 10
6 + 10
6 + 12

25/m/5'8"/156
as rxed
155lbs bench press

bench=16,17,15,14,13 =75(pr)
pullups- 25,20,20,17,20=102(pr)
total=177(pr)

did alot better this time than last. Learning to just push through it and not stopping. Thinking of you Jared and how you just dont stop. Alright hope you guys are having a good day.

Jon
M/27/6'1"/165
Bench
15@115, 12@135, 7@155, 6@165, 6@165

pullups 12,12,12, not sure on the last two, he did not mark it.

Jon did much better this time. Improving for sure!

26/m/152

16 at 150 - 14 pullups
13 at 150 - 14
13 at 150 - 11
12 at 150 - 11
12 at 150 - 12

I was really happy with this one. I still don't have the kipping pullup going right, but I kept about the same amount each time which was awesome. My grip is getting much better, I just need to be able to push out more pullups in that limited time. The bench is a huge improvement from last time. All around I was really happy with the improvements.

26/m/184

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

135lbs scaled

M/41/200

BP/PU
12/20
10/17
8/14
8/10
6/10

29/M/72kg (158)

I can't bench BW and don't have a bench. Last time I did this I used ring push-ups but I'm at Pete and Lara's place and don't have rings either so I tried to find a good sub.

4/4 24kg (1 pood) KB floor press (Left/Right)
6 pull-ups

4/5 KB floor press
7 pull-ups

4/5 KB floor press
6 pull-ups

3 (partial ROM) 25kg weighted push-ups
3 (partial ROM) 20kg weighted push-ups
3 (good) 15kg weighted push-ups
5 pull-ups

6 (good) 15kg weighted push-ups
4 pull-ups

Weighted push-ups seem to be a good sub for bench. They feel closer to a real bench press than floor pressing does, although it'd be weird to do in a for-time workout because of the time it takes flapping around like a turtle to get the plate on your back. It seems more demanding on the midline than regular benching too.

PU:17/10/10/11/10
BP:10/8/8/8/8

As Rx'd
B.P.-175
Pulls-Mixed grip kipping
15/12/10/10/9
25/24/27/28/22
Total= 182

m 42 231 6'4"

sub 135 bench
12,14,14,14,13
pull ups
7,8,7,7,8
total 104

33/M/194

BP = 195lb

BP / PU
26 / 26
18 / 23
15 / 18
12 / 16
11 / 14

BW 70kg

BP 70kg
10,10,10,10,10
Strict Pronated Chin
15,15,15,15,15

2min Rest

37/m/165

Lynne - push-ups w/ 30#
Push-ups: 12-9-9-5-8
Pull-ups: 10-8-7-8-7

1:00 of jumping squats 45#, 31 reps
6:00 dumbell snatch 30#, 106 reps

Hang Squat Clean's
Set 1: 95# for 3
Set 2: 135# for 3
Set 3: 185# for 3
Set 4: 205# for 3
Set 5: 215# for 3
Bench 205# for 16/25 PU'S
Bench 205# for 16/25 PU's
Bench 205# for 16/25 PU'S
BENCH 205# FOR 15/25 PU'S
BENCH 205# FOR 14/30 PU's

BP / PU
12 / 18
8 / 13
7 / 12
7 / 12
6 / 10
5 / 8

Total = 118 (pr, prev 91)

M/31/5'7/179
bench-185
Did bench, straight to pull ups, rest 5 min. repeat more 4x
BP/PU
12/37
10/32
8/22
6/25
6/24
42/140
182 total, PR by 2

As RX'd

Weight 185

BP
8-7-8-7-7

P-Ups
20-15-10-10-15

m/27/225
Burgener Warm Up
as rx'd
Bench Press 225 #- 11, 10, 8, 7, 6 = 42 total (that's plus 2)
Pull Ups - 5, 5, 5, 3, 3 = 21 (that's minus 1)

I've decided to do pull up practice every time I go into the garage, I had actually done some prior to my workout, so I should have improved a little rather than regressed. Did this one with the wife and sister-in-law. Can't wait till my wife has this last baby so she can jump full throttle.

M/45/151
BP (150): 12-9-7-5-5 = 38 (last time 36)
PU: 37-29-22-19-16 = 123 (last time 122)
Total: 161 (158)

man - I suck. I am the perfect case study for looking strong, demonstrating strong {in common lifts} ...but when it comes to really being strong vs. my body weight - well, Crossfit is definitly for me for filling in the gaps

Here's my poor excuse for Lynne:

bench -185lbs (bodyweight 205}
10
5
5
4
3

pull-ups {at least I do them very strict and wide}
5
3
2
1 + negs
1 + negs

If anyone has anyolne suggestions for improving my pull-ups, please illuminate: surftrip@gmail.com

3xcfwu sans pull-ups

bp: 195
11/22
10/20
9/19
10/18
8/17

total 48/96 pr

30/M/190

I just finished taking a week off and getting some needed rest.

These are my two weekest exercises but this is getting embarrassing. Totals below:

Bench/PU

4/11
4/8
3/6
2/5
2/5

Bench total was 4 less reps than last time.

PU total was seven less than last time.

John

129... 15/27, 10/14, 7/14, 7/15, 5/15

as rx'd no rest between bench/PUs

37/m/248

195 lb bench
B/PU
15/7
11/6
11/5
9/3
10/4

m 58 165

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

34/m/195

I'm slowly gaining pushing strength again. I improved my bench numbers by 1 rep, but hey.
I improved my pullup numbers by 21 reps.
So it went:
3/21
3/20
2/19
2/18
1/15 = 103PR Previous: 82, 57
Slowly but surely!

44/M/154#

BWBP@155# 8/7/8/7/7
PU 16/17/17/17/15

bw - 175lb

bp - 155lb
20,13,8,9,7 = 57
PU = 28,20,18,15,10 = 91

TOTAL = 166

Bench
180lbs - 8, 7, 7, 6, 6

PU - 8, 5, 5, 5, 5

36/m/230#
BP/PU: Done w/ 225# bp.
10/18
8/15
7/14
6/12
5/10
PR

205 BP

BP/PU
7/11
6/8
5/7
4/8
4/7

PU/BP

12/9
11/8
9/8
9/8
9/7

last time Nov 06 did 4 more PUs/2 more BP

27/m/185

Sad to say this was a weak sauce Lynne today. I doubled up with yesterday's workout and my performance suffered on this one. Loads/reps as follows:

1. BW Bp: 6(weak ROM) PU: 12
2. 135lb(good ROM)BP: 12 PU: 12
3. 135lb BP: 10 PU: 8
4. 135lb BP: 9 PU: 10
5. 135lb BP: 10 PU: 12

My bench is weak. I definitely need to work on this.

bench 260pounds. 9 reps/8 pull ups
8 reps/6 pull ups
6 reps/3 pull ups
5 reps/3 pull ups
3 reps/3 pull ups

because some bozo was in the squat rack I had to use 185 for the first two sets. After that I used 190.

bench:9,8,6,6,4 = 33
PU's: 14,10,11,8,8 = 51

total = 84

last time my total was 47

28yom/6'4"/215# resting after pull ups, rotator cuff feeling better, but not 100%.

BP 215#:8,4,4,3,3
Pull up:11,12,15,7,10

Sub ring dips for bwt bp.

Ring dips/pullups
10/20
9/18
9/16
7/14
7/12

still slipping off the bar; I need to get some tape

175 lb, 28 y/o m, 5'10"

As Rx'd:

Bench Press- 17, 15, 10, 8, 10
Pull Ups- 35, 25, 20, 24, 30

= 194 reps

Took yesterday off. Have been aching to feel some CrossFit discomfort again. Can't wait to get ass kicked by Lynne.

Doing 70kg BP @ 78kg BW
PU - BP
21 - 5
24 - 5
20 - 5
18 - 5
17 - 3

100 - 23

After a weekend away, my CF reunion tour is moving again. I did Lynne with 72.5 kg back in December - but I did a lot *more* this time, and did them better, too. My hands need to tough up, though. Could have squeezed out more PUs if they hadn't been beaten up so bad.

Thanks a lot Jon H! Nice pullup numbers; you'll be at 30 in no time. I really agree with your summation of Crossfit. Speaking of old coots, way to go Mark & Theresa! Congrats on the PR.

Thanks Coach and Lauren and Tony B.

Bench/Pull

3/20
4/13
4/15
3/15
3/12

m/29/170

PU/BP:

33/18
25/14
25/12
23/12
23/10

77777777777777777777777777777777777

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

175#/Kipping PU

Current:

12/15
11/12
8/8
6/6
6/7

Previous:

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

77777777777777777777777777777777777777

man that speal wifey is one hot mama... keep it up on those great workouts

6/27 - 5/22 - 5/24 - 5/21 - 5/22
total = 26/116 @ 190bw/190lbs

previous total = 25/95 @ 190bw/190lbs
previous total = 25/102 @ 195bw/185lbs(last set-155lbs)
previous total = 16/86
previous total = 16/75
previous total = 16/78
previous total = 18/103

180 lbs BW
185 lbs BP
(All PU were attempts at "kipping.")

BP/PU:

03/11
03/07
02/08 (switched to palms facing body on PU)
02/11
02/08

Lynne

pullup
40-41-30-34-24 --169

185bodyweightbench
21-16-12-10-8 --67

total
236

400M Run
CFWU -PU x2

Lynne as Rx'd Total reps = 127

205# BP: 16 11 9 6 10 BP-Total = 51
BW PU: 18 15 13 15 15 PU-Total = 76

Chest is still wrecked from last week and a half.
Crossfit Rocks!
Seriously considering the Cert in Vassalboro, ME

22/f/6'/165
95 lb BP/ Sad excuses for kipping pullups

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

Felt really weak today...

40m/187lb/5'7"

Ran 400m, CFWU X 2
As Rx'd
205#BP/PU
11/21
8/15
6/15
4/15
6/15
totally burnt from being sick last week.

138 @ 205 up 1 rep from last Lynne
4min rest interval between sets and rounds
BP / PU
18 / 11
18 / 11
18 / 10
18 / 7
21 / 6

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

finished with:
Ran 2 miles in 13:06
Misc. core exercises

First time with all BP off the smith machine

Compare to: 1/17/2008
BP 7/5/8(smith)/9(smith)/7(smith)
PU 15/12/11/10/9

Last time I complained that my chest strength wasn't changing and in the past 8 weeks it has improved greatly. Now I am going to complain that my pull-ups are off the mark and see what happens in the next 8.

BW 183 "Lynne"
Five rounds for max reps of:
Body weight bench press (subbed 140#): 5,5,5,5,5,
Pull-ups 13,12,12,11,10

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 145.

Pullups are disappointing, I'm off a little on these.

David, (BW about 155)
Body weight bench press (subbed 85#): 12,11,11,10,11 (will add a lot more weight next time)

PUs are a weakness for him, so I'm getting him to get full ROM at the bottom by letting him use a box to push off, just a little bit.

48/m/140
4/17
7/20
6/15
7/20
6/16
118

M/31/200

CFWUx2

subbed 125# shoulder press for bench:
12/25
10/20
8/16
8/12
6/10

Note: strength standards would dictate a shoulder press about .60-.68 BW sub (based on predicted max).

32y/o male, 220lb, 5'11"

Time: 7:49
BP (@225lb): 18,10,4,4,5
PU: 14,10,6,6,5

I finally got myself to kip a little. Some imaginary drill sgt keeps ridiculing me everytime I don't drop to a dead hang with a straight lift on my pull ups. Teaching old dogs new tricks I guess.

Warmed up with 10 min mile.

Me: 41yo/M/5'10"/189lbs

Warm Up: Bergener and Hang Squat Cleans.

WOD:

Bench Press: 2/2/2/1-1/1
Pull Ups: 11/11/11/12/9

Bench Press: 195lbs
Pull Ups: All Kipping, which I am still bad at. I can still do more strict pull ups than kipping pull ups and that's just wrong. I need to get better at Kipping.

Lynne is frustrating for me because 195lbs is just about where my one rep max is so I really do not feel like I have shredded my chesticles when I do Lynne. Add to that performance my crummy kips and its frustrating. I cannot wait to crush this workout.

Have Fun, Train Hard,

Billy

CrossFit Snohomish Trainer-Jeff Vale

Bench 179# 13,8,7,6,4

Pull Ups 18,11,10,9,10

3:30 between reps

150# bench press: 9 11 11 10 10
pull ups: 35 34 31 32 30

bw: 151

24/M/160
B: 5,4,3,2,2
P: 11,6,5,7,6

M/22/185
Did Bench on the Smith machine. DOn't know if the bar is 25lbs or 35lbs. Assumed 25lbs.

6-185 15PU
4-185 15PU
3-185 7Pu
3-165 (spotter left) 11PU
3-175 9 PU
same reps last time but 165lbs

20080310

m/212/29

CFWOD Sunday 080309
"Lynne"

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

Post reps for both exercises in all rounds.

bench press weight, 175

20/24
10/15
8/12
7/14
7/12

Total = 139

Compare to:

20080222 [this was with a really bad pullup bar]
185 lbs BP
13/13
9/13
9/13
8/13
6/13
Total: 110

20080118
205 7/19
205 5/15
185 7/13
185 6/11
185 5/10
Total: 98

Notes: Obviously the lower weight on the BP is helping me out on this. I feel like 175/185 is a good weight for me right now as I don't think I would get past single digits for more than one round if I was actualy doing 212 lbs.

I reversed it this time just for fun.
No kip (USMC trained me too well I guess)
225# Bench Press
Ended up doing 7 rounds b/c it felt so good.

PU/BP
12/12
14/11
10/10
10/9
9/8
9/9
8/7

M.26.5'10".201Lbs

Lynne as Rx.

Bench / Pulls
18 / 6
16 / 5
16 / 3
9 / 3
10 / 2

Much room for improvement. Not a lot of reps, but I can go forever. CrossFit Rules!

M/Age 36/158#

165# Bench Press

BP / PU
18 / 30
14 / 27
12 / 21
10 / 23
9 / 20
=======
63 + 121 = 184

Usually run 400m between sets, but not today. Scored 228 last time, so I'm down 44 total.

Pentagon Crossfit: "It's OK to cry, but you can't quit!"

btw-174# 42 yoa
BP-15/12/10/9/8-54
PU-34/30/25/22/20-131
total-185 PR

M/38/5'8"/166
BP(165LBS)/PU no rest between - 8:15
11/11
10/10
9/6
7/6
7/6

BP 135#

6/8 Toe touch
5/5 Toe Touch
4/4
5/4
3/4

last 3 sets of PU able to do without touching. Had a bit of the frog legs going though. I think I pulled my groin.

As rxd.

220#
B Pu
10 16
6 11
5 9
4 8
3 6
28 52

42/f/5'3/115

LYNNE

BP 85#, Jumping Pull Ups

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

Playing catch up did this 083010 - no rest for me :)

42/f/5'3/115

LYNNE

BP 85#, Jumping Pull Ups

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

Playing catch up did this 080310 - no rest for me :)

Just finished...This was tough, but I love the feeling I get when I nearly puke!!!!

"Lynne"
BP scaled to 190#

080222: BP 4-3-3-3-2, PU 11-10-6-8-6
080310: BP 3-4-3-3-4, PU 12-11-10-6-9

Thanks Coach!

160/28M

8/13
4/10
6/10
5/9
4/8

*still really sore from diane, took one day off*

M/25/5'7/145

BP/PU
16/30
15/25
13/20
11/17
9/15

Total: 171
Strict pull ups. The Corps trained me well too.

WU: ~2 miles of light jogging with the dog
WOD: Subbed push ups for BP (no bench). Did them out of order:
1) Pull up:31 (PR), Push up: 98
2) Pull up:23, Push up: 71
3) Pull up:18, Push up: 54
4) Pull up:13, Push up: 45
5) Pull up: 8, Push up: 33

Total: 93+ 301 = 394 (last time: total = 299!)

46/m/160

15, 11
11, 12
10, 13
8, 10
10, 10

54 + 56 = 110

PR (59 + 55 = 114)

m/29/195
Lynne as rx'd:
BP:13, 12, 10, 9, 7
PU:25, 20, 15, 13, 13
Total: 137 (PR, old was 130)

41M/175#

1: 18-14
2: 10-12
3: 9-9
4: 8-10
5: 10-10

TOTAL: 110-First Timer so PR

M 27 190
BP 9,8,6,6,5
PU 10,9,7,7,6

struggled with this one

Bodyweight 185lbs, First time doing Bench with prescribed weight.

Bench/Pullup
10/20
9/19
8/12
5/14
6/14
Total 38+79 = 117

Las time 37+70 for a total of 107, and BP was only 175#. Pretty happy overall.

22/m/71"/155

155 bp
17/12/10/9/9 = 57
pu
18/15/10/12/12 = 67

=124 (9pu and 1 bp short of pr)

M 24 155

Bench = 135lbs

BP/PU
8/22
6/18
4/15
4/13
3/10

Bench Press 3-5 were all assisted after the first one, I was beat. Great workout!

25/M/175

BP @ 175
12
9
6
7
6

Deadweight PU
10
8
6
7
8

79 total rep

only did 3 rounds 205 lb
BP: 13,14,11
PU: 14,11,8

Unable to do body weight on either
PU on gravitron
45# 8,6,6,5,5,

Bench
80# 4,3,3,
75#3,3

Bp/P/ups 6/12, 6/15, 5/16, 6/17, 7/21. pure crap as my elbow is totally knacked.10 rounds on the bag didn't help,need to start benching again regularly ,been neglecting it concentrating on met/con work.

M50/170

1. 12/26

2. 12/20

3. 12/22

4. 8/20

5. 9/20

Jeff @ work
BW-160
BP-185
PU w/ 20# vest

BP-16,12,10,8,6
PU-32, 24, 20, 30(forgot vest), 20

225# bench press and jumping pull-ups
1. 8/14

2. 7/10

3. 7/10

4. 6/8

5. 7/10

Total: 35 PR by 3 reps/52 same as last time

weighed in at 158
3 minutes rest between each round

BP(155lbs) PU(no kipping)
30 18
18 14
14 7
12 8
10 7

Forgot to post rest time.
2 1/2 minutes after each exercise.

160# bw

BP / PU
20 / 25
15 / 20
10 / 15
10 / 14
10 / 11
TOTAL
65 / 85
PB!

25/f/5'2/131#

breakfast: run 46 minutes = 6.1 miles

cfwu x 3, review OHS w/Shelly, cue her thru WOD, in b/w her rounds; warm-up bench 95# x 10, 120# x 5

WOD: "Lynne" as rx'd
bench/pull-up
7/21
7/25
6/27 (pull-up pr!)
6/23
6/24
total = 32/120
bench numbers stayed the same, but pull-ups went up!

Shelly did great today, too. with bigger numbers on both the bench (same weight as last time) and body rows.

JennieLee 26/5'9/160ish#
cfwu, warm-up bench 85# x 10, 100# x 5, 115# x 5
WOD: "Lynne" (125# bench press)
bench/pull-ups
4/20 (pull-up pr!)
4/17
4/16
3/18
3/15
18/86
nice! bench stayed the same but pull-up numbers jumped. strong work.

Body Weight = 225 lbs

Bench Press/Pullups
15/8
13/8
8/7
7/6
6/5

145# bw
bp/pu
18/17
15/15
12/12
8/10
10/12
quit lyin stinker!!!

as rxd, a day behind

Bodyweight bench / pullups

3 min rest between sets

22 / 23
17 / 23
11 / 13
9 / 13
10 / 13

totals 69 and 85

lsat time totals 56 / 80

Rett BW 180
Pull-ups 25,20,15,13,13,12
Bench Press 15,9,7,6,6

36yom/6'/200

Lynne w/strict pull ups

6/15
5/15
5/12
4/12
4/11

24/65

KJK 225/M/32
26-30
30-24
18-25
15-25
15-22
Total: 230 pr

SWA 190/M/30
10-24
9-20
7-22
5-24
5-24
Total: 150 pr

SRA 180/M/27
17-19
15-19
12-14
11-16
10-17
Total: 150 pr

m/170/31

Bench Press = 135

BP/PU
8/8
6/6
6/5
5/3
3/3

Not pretty. Time to get back at it.

m/33/205
BP-10,8,8,7,6=39
PU-22,16,15,13,14=80
total=119

"Lynne" with 127#BP
BP/PU
6/29
5/25
4/22
4/20
3/20

Lynne

25/20
16/18
15/16
13/15
14/12

83/81 = 164 PR

Bench - 12/7/6/6/6
Pullups - 12/8/8/8/6

Skipped WOD due to flu bug.

185

bench-5/3/5/6/4
pullups-15/10/10/10/10

185
bench/pu
12/11
11/11
10/10
10/10
10/10

39/m/175
"Lynne" as rx'd

bench-17/16/15/14/12
pullups(kipped)-31/23/27/22/20
total-197

Too much rest between sets, 4 of us rotated with
one bench, one pu bar. pr 54 reps!

Still using 185 lbs.
8 - 21 (8 is pr)
5 - 16
6 - 17
Only got 3 rounds in before class.

175 lb bench (+ 20 lbs from last time. close to ideal body weight)
9,4
8,5
9,4
8,5
5,5

62

22 + 21
17 + 20
16 + 16
11 + 11
10 + 12

M/42/170/70"

push-up: 59,35,35,30,27
pull-up: 24,17,16,17,12

24/f/5'6"/144

used 100 lbs on the bench press

bench: 4, 2, 3, 4, 2
pullups: 9, 12, 11, 10, 10

Pre: Shortened wu's.

WOD: BP-265#, Mixed PU's (some hang, then kipped).
9/8, 6/8, 6/8...lost my spotter, switched to push-ups "paralette" style...23/7, 19/6.

Post: Stretch!

35yo/180cm/85Kg/M
BP:8,8,8,6,4
PU:8,8,9,7,7

6'1"/M/27/210
BP PU
16/12
13/16
11/12
9/11
8/12=120 first time

No work. Overtime and daddy duty.

BW=165lb
Used a smith machine for bench
Bench/Pull-ups
13/9
8/5
7/5
5/5
3/4

M/39/185/5'10'

PU - 21/13/8/6/5
BP - 10/5/4/3/3

&&&&&&&&&&

Greg's warm up

BP: PU:
13 22
11 22
09 20
07 18
06 16

46 98 = 144 = pr by 16 reps

BP 72,5Kg: 10 - 8 - 7 - 6 - 6. Total BP: 37 (7 reps more then last time)
PU : 25 - 21 - 22 - 22 - 24 Total PU: 114 (4 reps less then last time)
Overall Total: 151 (3 rep more then last time, same as PR)

BW=185

BP/Pu
1st round at 135, remaining at 145
14/19
9/14
6/11
8/13
6/11

13-10
9-8
6-7
6-7
5-4

75

F/45/5'8"/123
On my first attempt at my bodyweight BP I could only do one rep so I moved down. Twice! I'll keep workin and get it soon!

at 95#
10/10
12/10
10/11
12/12
9/11

As Rx'd, 225 on bench press:

BP/PU:

6/17
5/10
5/8
5/8
5/7

33/M/175

as rx'd

14/24
11/20
8/17
8/14
7/12
Total: 135

114

27/M/231

CFWU x3

BWBP 10,9,8,7,7=41 @185lb
PU 15,7,6,10,12=50

Total 91, 7 better than last time. Sets 2 and 3 of pullups was done on machine due to crowd, grips suck on the machine and the motion is not user friendly.

m/43/6'/184

BP@185 5,5,4,4,2
PU 15,14,13,11,11

M/54/225
BP: 6,7,8,9,6 (scaled 135#)
PU: 12,10,8,6,10 (130#,120#,110#,100#,110# assist)

5 rounds AMRAP ring pushups and bar pullups
11\14 + 11\14 +10\14 +8\9 +6\10 = 46\61; total = 107

BW 185
Bench-39reps
P/U-51 reps

M/20/77,5kg

9/23
5/15
5/16
5/15
5/15

29+84=113

31/m/5'8"/180

BP-21/15/13/11/11=71
PU-30/24/20/20/15=109

180 Total reps

Age 35
BW 150#

As rx'd:

Bench 12, 9, 7, 7, 6 = 41
Pull-up's 37, 22, 22, 22, 22 = 125

Total = 166

34/190/69

25/15
15/15
15/15
12/12
12/12

great improvement from last time!

Bench 175
Lat pulldowns 150

11/10
9/12#5 pullup assist
8/13
8/12
7/12
Bench Press Total 43 PR by 11 Whoa
First "Lynne" 20
Second "Lynne" 22
Third "Lynne" 29
Fourth "Lynne" 32

sick day

M/27/5'11''/200 lbs

6/10
5/12
5/12
6/10
5/11

Did this after 5K

BW 187LBS BP 190

BP 25 / 20 / 17 / 15 / 13 /
PU 35 / 25 / 20/ 18 / 16 /

34 M 195

21/25
18/23
15/27
12/21
10/24
76/120 = 196

PR on bench by 8 reps and Pulls by 18 reps...That's a good day :-)

Guys, I'd like to bring attention to something from the video. The way that Jon came out of the handstand frome the face off with Allison is dangerous. He should have stepped back down into a lunge. You ARE NOT supposed to collapse with your back against the wall. He's a strong guy, so he was fine, but many people could have hurt their neck severely that way. Handstands against the wall should be practiced facing towards the wall for best technique to encourage a proper "hollow" position. Only toes should be touching the wall as opposed to hips so that the athlete is not arched. Hands should be as cose to the wall as possible, maybe only 2''-3'' away from the wall. The athlete should be at a level to be able to roll out of the handstand even when exhausted, otherwise they should have a good spotter helping or work on progressions instead. Please reference EXERCISES & DEMOS > GYMNASTICS > CrossFit_Preparing4Handstand by Roger Harrell. Just looking out for all of you guys. We don't need any unnecessary injuries. By the way, I loved the competition, it was great. Congrats to all, great job on the PR's and to EC for those 20 pull-ups, also to Allison on her 12, great fight!

missed this one. check post from last time.

bench press 175lb: 12-8-10-9-9

pu: 19-16-12-14-14

40 Bench with 185#
91 pull-ups

Same bench as last time 1 more pull up. Felt like crap doing this, lactic and gross stomach hit after second rnd. Surprised with outcome.

Incline bench sub for flat
8/14
7/12
6/12
6/9
6/11
total = 91

WOD as rx/ed

BP-13,11,7,5,4: 40
PU-16,11,7,6,5:45
Total 85 (PR)

Previous PR was 79. I couldn't remember what it was at the gym, and I felt like ass this whole workout so was convinced I would come in worse than before. Nice to see I'm still improving.

BP @ 175#

12/20
12/21
12/22
9/20
8/15

151 as rx'd

PR by 20 reps

8/20
5/14
5/16
3/14
3/15

Total: 103 (PR)

Bench: 24
P.U.: 79

PU- 19 12 9 10 11
BP 195- 6 6 6 5 5

Pullups increased, bench went down.

M/6'3/200
CFWU (2 rounds)
BP 115/15 135/7 135/4 115/12 115/8
PU 12 11 11 11 10 11

m/24/207/6'3"

i had to use a couple of paper towels to do the pull up...i lost grip the 1st couple of rounds
bp pu
5 10
6 12
6 12
7 18
9 17
102 total

35yo/m/180lbs./5'11"

BP PU
8 12
7 7
6 6
6 5
7 7

Wasn't able to kip-hence pull-ups low. A longer rest before last set.

M/35/140/5'-5"

BP 16,10,8,8,6 for 48 (2 less than last time, which was 2 less than last time, WTF!)

PU 25,14,14,14,12 for 79 (5 more than last time, but 3 less than PR) ring pull ups @ home, it's what I have.

rest

M/28/6'2/190 Martial Artists: TaeKwonDo - 3yrs.

Warm-up:
- 7 Minutes of rowing
- 1 Round of CFWU
- Dynamic Stretching for hamstings

WOD: Lynne (Modified) - 5 Rounds of max reps of
- Bench Press @ 135
- Jumping Pull-ups w/ Slow Negatives

- Rd 1: 10/5
- Rd 2: 9/6
- Rd 3: 5/5
- Rd 4: 5/5
- Rd 5: 6/3

Notes
- I attempted to bench my bodyweight the very 1st rep and basically thank God for the spotter. I have benched my body weight before. Maybe I need to work my way up to my desired workout weight.
- Jumping Pull-ups had slow negatives. Should try to do pull-ups from Power Rack so my feet are not touching the ground
- Rested 1:30 between each round
- Changed grip on round 4 and 5 for bench press - thumbs out. Seemed more sturdy.
- Overall not that good of an effort on my part. I will get it next time.
- Still: I NEED TO GET STRONGER!

46m 200#

As Rx'd

BP: 8 7 6 6 5
PU: 30 26 23 20 20

new PR 151, previous 145. feels really good to go up on bench because we only do it in WODs like this. We really like the way Crossfit shows up in efforts that we do not train directly.

this was humbling

165 pound BP: 8, 7, 6, 5, 4
pull ups: 10, 9, 7, 8, 7

total = 71

about 90 secs between sets....

50kg bench press
jumping pullups overhand, underhand, overhand, underhand, overhand.

bench: 8-6-5-7-6
pullups: 16-13-15-?13?-?15? (forgot last two)

Bench was hard to max out on since I had no spotter.

Pullups made my ARMS hurt past 10. Damn. Good stuff. Somehow this happened faster in my underhand pullups, even though I seem stronger with that grip. Odd.

USED 150# BP ON MACHINE DUE TO NO SPOTTER
PULL UPS BETWEEN CABLES

1 - 12 15
2 - 12 13
3 - 11 12
4 - 12 10
5 - 11 10
6 - 10 9 ALMOST 10

LOST TRACK OF THE AMOUNT OF SETS, REST FOR 2 MIN AFTER PULL UPS NO REST BETWEEN BP AND PU

weight - 185

bp - 13,13,10,7,7
p/u - 21,21,15,16,18

total - 50/91

last time - 42/75 yaaaaaayyyy!

M/48/185

Few days late on this one, but this is my fav.
As Rx'd
BP w/185 PU
1. 20 35
2. 18 33
3. 16 30
4. 15 25
5. 14 23
T. 83 146 = 229 PR by 32

DAMN, that girl makes me wanna.........stand on my hands!!!!!!!!

18:56 as rx'd

31/94=8,6,6,6,5(170)& 21,18,18,18,19 vs
31/87=8,6,6,6,5 & 18,13*,18,20,18 1/17/08
22.5/85=6,5,4,4.5,3 & 17,16,17,17,17 12/7/07
22/78=8,6,4,2,2 & 18,16,15,14,15 10/23/07
26/66=8,6,5,4,3 & 17,13,12,12,12 5/26/07
27/66 w/ 175 lb bp 4/20/07
35/72 w/ 175lb bp 12/18/06
29/66 11/10/06
23/53 9/20/06
42/41 on 5/24/06 135lb bp
25/53 on 3/13/06
22/51 on 1/26/06
25/50 on 7/12/05
26/48 on 6/8/05
28/45 on 5/28/05
27/40 on 4/8/05

10 min ellip wu 19/19.

13/22
9/15 (slipped off bar)
9/20
8/17
7/15

46/89 = 135

bodyweight @ 165
15,14,12,11,10
17,17,17,14,14

BP-PU
10-13
8-9
7-9
7-8
6-7

total = 84

M50/200#

Warmup:Row 500M + CFWU

WOD:
BP - 9/7/6/5/5 AT 165#
PU - 9/10/6/7/6

Notes: BP @ 83% of BW. Performed 080310.

AllisonNYC i love you.

m/22/185-190
BP - 7, 8, 9, 7, 6 = 37
PU - 18, 13, 13, 10, 14 = 68

bit of a drop from last time

(done 3/12/08)
185# BP: 10,9,7,6,*8=40
Kip PUs: 10,9,9,8,*10=46
Did BP followed immediately by PU then 5-min. break (*more like 10 min. here). Really gassed today. Sore, not enough good food & lack of sleep left me a far cry from my PR. Oh yeah, carrying about 210 bwt. doesn't help either!

27YOM
195lbs
5'10"

WOD as Rx'd:

179 total reps

I couldn't remember the reps by the time I got home, just the total. Woops.

37/m/150/5'8"

wu
800m (to start only first round)
3rnds
15pusups
15situps
15squats
20yrd bear crawl
20yrd crab walk
20yrd bear crawl
20yrd crab walk
40yrd burpee broad jump
400m (to finish only last round)

4min rest between sets no rest between bp,pu.
bp / pu
10 / 20
10 / 18
10 / 18
08 / 18
07 / 18
----------
45 + 92 = 137

Subbed 135# for 155 bodyweight and only did 3 rounds because of coming back from a shoulder injury...

10 - 14
8 - 12
8 - 11

3 round total = 63

37/m/6'/233

BP-205
15-11-9-8-7=50

50lb assist pull-ups
11-10-12-9-9=51

101 TOTAL

100 lb no spotter bar
13,12,11,10,9=55
pull
17,14,10,10,9=60

18/27, 13/24, 11/20, 9/20, 8/20 = 170 PR +12
used 175 for BP
PU's right after BP
4min rest between rounds

HOLY ARM PUMP!!!!

Charity-
BP 120
12-9-8-7-6
PU's
40-30-28-30-28
rested 2 min. after each exercise

32yom@195lbs
BP/PU
8/24
6/21
5/15
5/15
6/15

scaled to 80%BW bench press (BW=200)

press/pullups:
11/13
10/10
10/10
10/12
10/14

March 14, 2008

Jeff:
195#
Bench Pullups
4 15
4 15
4 15
3 10
2 10

Jamie:
195#
9 8
8 9
4 9
6 9
3 5

CFWUx3
bodyweight bench (205) = 4,3,3,3,2 = 15 (13 last time)
pull-ups = 17,13,12,10,9 = 61 (59 last time)
-do 185-lb warm-up on bench before starting

right behind you bcb.

bp 160# - 15, 13, 11, 10, 10
pullups - 26, 22, 20, 18, 19

totals: 59/105

last time: 56/97

m 35 bw 157

done at 86th. Spotter used on sets 2-5 but they never touched bar.

Bench 155: 12 10 7 6 6 = 41

Pull ups: 23 20 15 10 12 = 80

total 121

I wished I could have kept up with the first round. Third round crushed me. PT type work first as warm up. Bulged disc doing better.

CFWU + 100 single-unders
BP/PU (080117)
9/16 (10/15)
8/11 (10/15)
7/13 (8/15)
6/12 (8/15)
5/12 (7/15)
M/47/195#/72"

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

170#
13/22
10/17
8/14
7/12
6/13

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

10, 10, 10, 10, 6 pullups,
190 pound free weight press for 6, 6, 6, 6, 6,reps
6'1 220 pound male

23/m/193lb
BP(195)-14,10,6,5,4
PU-27,15,15,10,12
last time was better

m/20/6'1''/180As rxd

Bench 5-4-4-4-4
pullups 8-6-5-5-8

27/m/194

Work demands have been negatively affecting my sleep and eating the last two weeks and it is showing in my workouts. The difference in performance is amazing when you eat well and get enough sleep compared to when you eat poorly and don't sleep.

Warm-up: CFWU x 3 (minus dips and pullups)

One-mile run: 7:32

WOD using 195#

BP: 10, 9, 7, 6, 6: 38 (-3)

PU: 10, 7, 5, 5, 5: 32 (-14)

Age 36
BW 186

CFWU 2x15, light on pullups

BP:8,7,6,5,5=31 (35 last time)
PU:15,15,14,14,14=72 (70 last time)

BP down, and feeling impossibly hard. PUs up slightly, and feeling better than bench, but not much. Taking two weeks off seems to have messed me up!

bp 22/12/9/8/10 = 61
pu 33/20/16/13/13 = 95

Last Lynne:
Bench185lbs/pullups

11/7
6/6
6/5
5/4
5/4

bench total 33 reps
pullups total 26

overall 59

Current Lynne

bench185/pull up

14/8
10

lost data...overall total was 68 (improved 9 reps overall--most improvement was in bench press)

37/m/180

BP: 10,10,8,10,8
PU: 10,10,8,5,4

24/5´10"/80kg

80kg Bench press= 15+14+11+9+10
Pull ups= 12+12+10+10

Resting 2min 30 secs
on pulls ups still working on form, cant get to seem the tempo right.... i still go back to do regular pushups without the swing...

38/M/182--Syracuse NY
Did this after "Nicole" so B2B ME pullup days, not smartest thing, but surprised by how well I did considering.
B (185): 15/15/13/9/10=62 (Pr=67)
P: 25(ties pr)/20/20/15/17= 92 (pr=101)

26 yom 6'2" 155#

Pre: CFWUx3 (PUx2, dips, push ups, squats)
Bench 115#x10

PU with 40# db/Bench 155#
8/10
7/11
6/9
5/7
5/7

31/44

m/34/5'9/176

CFWU - 3. No upper body. 2 sets superman raises. Row 500m

Could've justified 175. Did 180 for comparison purposes.

Compare to 2-22-08 3-9-08
Bench Pullups Bench Pullups
15 15 ( 15 14)
12 12 (12 15)
10 12 (9-mre w/spot?12)
9 12 (8-f#9 12)
8 12 (6-f#7 12)

Bi grip on last 4 pullup sets.
Right lat really hurt.

subbed ring push ups for bench press (no bench):

pull ups - 17, 14, 13, 10, 15 = 69
ring pu - 15, 13, 12, 10, 13 = 63

Total - 132

185# BP
Long rest periods in between sets

Chris
BP: 11/8/8/6/6=39
PU: 17/15/13/10/9=64

Craig
BP: 15/12/9/8/7= 51
Assisted Ring PUs: 12/10/9/9/9= 49

EJEJEJJJJEEEEJEJEJJEJEJEJEJJEJEEJEJJEJEJ
M/34/170
BP-10,6,6,5,4
PU-20,20,12,12,15
79+31=110

EJEJEJJJJEEJEJEJEJJEJJJJEJEJEJEJEJJEJEEEE
M/34/170
10,6,6,5,4
20,20,12,12,15
79+31=110

3/18/08 - 116 total (39 bench 77 pullups)
2/23/08 = 102 toal (32 bench 70 pullups) (pullups are more full extension now though)
1/21/2008 - 102 Total (34 bench, 69 pullup)
12/7/07 - 104 total (32 bench, 72 pullup)

WU 3 min jumprope, 3 CFWU (sub'd 15 push-ups and 10 lat pull-downs 70lbs for dips and PU)

BP at 145lbs (not able to do multiple reps at BW yet), reps 4-4-4-4-3. PU reps 15-14-13-13-12.

Felt pretty weak during this. Glad to have a rest day tomorrow!

5:00 jump rope
mod wu x 3 w/
45# OHS
ab work
wod w/ no rest btwn bench & pu's
175# bench/Kipping pu
10/30
9/22
7/24
7/21
6/19

155#/Strict PU

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

41/6/190
Five rounds for max reps of:
Pull-ups 10/8/8/8/9
Sits - 15
195 bench press 6/6/6/6/6
+6 on pu - 10lb increase on bp

M/20/6'1''/182

5-8
4-6
4-5
4-5
4-8

sub'ed 90# dumbells for 1st round then used 80# there after
8/5
10/4
8/4
7/3
6/2

25m/5'10/140

Substituted 90 pound bench press. First day with my new bench.

BP: 9, 5, 8, 8, 8
PU: 8, 7, 6, 6, 5

XXXXXXXXXXXXXXXXXXXXXXXX
29/m/170
17/19
11/14
9/12
8/11
7/11
52/67 =119 (last time 62/76=138)
Bench was atrocious. Pullups were bad as well. Going to blame doing HSPUs the day before

45/m/209
41/47
12/13
9/9
7/9
7/8
6/8
up 10 reps from 36/41

What is best if you dont have a spotter, bench on the smith machine or dumbell press.

m/47/175

bp(175) pu
18 29
16 30
16 30
15 31
11 24

76 144 total 220

155 pound bench press

Bench Pullup
21 22
14 14
12 13
10 11
8 11
total 65 and 71 for a total of 136 reps

080309 Did not complete
080222 Did not complete
070117 total= 114
071207 total=113
071023 total=121

Cut workout short (felt sick)
195 lbs.

BP: 5,5,5 = 15
PU: 6,5,5 = 16
Total: 31 reps for 3 rounds