Early morning is best. before the heat.

i like this one but my hands are like hamburger meat right now. something else i think for me.

This seems like a rest day after the last 2 days!

Steve 35/M/5'7''/168

What a killer cycle!

I LOVE that song

Just finished Frelen and it stung me. Still a day behind so Lynne will have to be done later. Great 3 day cycle. Looking forward to a rest day in 3 days time

I like it. I have only been doing cf for about a month but was beginning to think bench press was a dirty word. =)

Sweet.. Gonna look SWOLL on the beach tomorrow.

This is gravy compared to what we've been through lately. Yesterday I was dizzy for 30 minutes after the WOD.

Last time we did this it was my first week!

WOW nice!!! Haven't done chesticles in prob 8 months.

It might be wise to warm up with something other than the CFWU today. Opt for the Burgener warm-up or a skill, like double unders.

This is a chance to test our max reps for bodyweight bench press and pull-ups today. No gaming here, go to absolute max and rest as needed between rounds.

If you don't have access to a bench try push-ups or ring dips, just record what you subbed to the comments.

Finally, see brand x martial arts for scaling options.

Thank god. I might live tomorrow

37/m/64"/162

I wanted to post some of my workouts for the last couple of days.

Wed:Run 1 mile This was off the Navy Seal site
50 thrusters 45#
100 pushups
Run 1 mile
50 swings w/ 50# db
100 situps
35:49
Thursday:Fight Gone Bad. I did this one w/ a friend. This was his first CrossFit workout, so we really went through the motions and I did alot of explaining of what we were doing between the exercises. He did well. The rest between exercises (for purposes of instruction) inflated my numbers. 403.

Friday:Run 800 meters (treadmill);21 swings w/ 55# db;21 thrusters @ 95#;21 pullups, rounds 3
35:19

I took Saturday off.

Awesome article. Thanks.

how much rest (if any) in between sets? is there a typical rest rate on max's or is it taboo to wait to long between sets.

several simultaneous reactions:

- yaaay lynne!

- freaky, i was thinking about using this song for a future crossfit video just today

- how come those kettlebells are so big? they look big enough to be 2 or 2.5 pood, and the women's ones were the same volume (although presumably different weight)

- the kb swings looked awfully upper-body-centric. is that a different style? i've been taught to sit down into the bottom of the swing and drive through the hips more to pop the weight overhead.

So is Don Wildman entered in the CF Games? I see a lot of name dropping but no Fran time?

Maybe I could be as fit as Don Wildman at 75 after 25 more years of CF.

I like the way that guy in the video sets himself up to start wall balls by sitting on the stationary ball. He also did it on the restart when he had to break up his last set of 9. I always start out by throwing, not sitting which means I get a freebie every time. Feels like I've been cheating.

Isn't there an argument about if the break in the workout is between every set or every exercise? Ken C says you move from bench press to pullup as fast as you can, then break. I heard that Lynne say you break in between everything.

Some of those kettlebell swings needed form help.

Ive been crossfitting for about 2-3 weeks now, coming from a basic split...

On friday's workout I noticed a dull ache in my shoulder's near the end of my work out, it wasnt a sharp pain like an injury so I dismissed it as a cramp. But with saturdays work out, the ache came back with a vengeance...i simply had to stop. It was nothing sharp, but like a said, it was more of a dull, burning ache that occurred when I would stop an exercise. I'm very concerned...Ive never felt this way in my shoulders and I would hate to think i've injured myself, i NEED to work out. Has anyone else felt anything like this? It started aching again that night.

im going to give it a couple of days rest, but I have to say, i am concerned that we have been working shoulders so much and now a BENCH PRESS...don't we need some time to effectively recover?

Anyway any and all help would be appreciated.

If you dont have a spotter which is better, bench on the smith machine or dumbell press before the pull ups?

ken c..., you ready to represent Texas in cali??? after yesterday's wod which I completed in 10:12, ran the Keep Austin Weird 5k at 6pm(100degrees) in 19:50, which included a 6 pack of Coors light pre run!!! thank god for light beer that still has a little flavor!

how long imbetween sets???

Goal - get 30 pu, PR +5

Goal - get 30 pu, PR +5

I think my issue with the article is more with the author than the subject. Dan Wildman does seem to be in good shape for his age.

The title of the article itself is conjecture. Didn't we learn from the Outside article that in order to make a claim such as "The World's Healthiest 75-Year-Old Man" that we have to determine a guideline for 'Healthiest' and then establish a procedure to determine who falls within this guideline?

Ahh...Lynne!

#16/#25:

3-5 minutes rest in between sets is most common for Lynne.

Record how much rest you take to comments.

Man, Crossfit Front Range looks cool, you can inflict a lot of crossfit in a space like that!

Front Range Crew: Great work on the WOD!

Nick, I hope that your having an excellent time at the cert at Crossfit One World. I'm sure Freddie C. is taking great care of everyone there. Lysa and I are so jealous... :>)

Have Fun, Train hard,

Billy

name suggestion for yesterdays workout of fran/helen "to hell and back with fran" blair from crosfit 5280 came up with that one.

Great article! Wildman is a beast.

#28- Really bro, how can you argue it? The guy is mountain biking, snowboarding, surfing, golfing, and listening to kick ass music all at the age of 75-years-old. I bet he looks forward to waking up every morning and wishes his days were longer and he didn't have to waste time sleeping. If that's not healthy, I don't know what the hell you would call healthy.

#22- Griffith- Are you training at a Crossfit gym with a coach or training by yourself? The movements, when done right, are safe. Your post led me to make some possibly wrong assumptions. First of all, you have only been Crossfitting for 2-3 weeks. This last cycle has been no joke! Are you performing the movements right, and are you performing them at a load that suits the limits of your physical capabilities? Most new people that train by themselves (Trust me I know, I was there once too!) use too big of a load and perform the movement with poor technique. Injuries are inevitable. Don't be stubborn. Tone the load back a bit, slow the reps down, and concentrate on technique. Technique, consistency, then intensity. When you upper cased "NEED" to workout, all I could think was it was a sure sign you need to check your ego at the door and size everything down just a bit. Listen to your body. It is not bs'ing you! Get some coaching. Watch all the Crossfit exercise demo videos. Hope this helps and hope that I am not way off base!

One last thing- how thick is the bar in that video?!?! Anyone with small hands that is getting through that workout gets major props from me!

Billy,

Nick is rockin' it!

****BEST WORKOUT EVER****

Did Front Rage totally take the legs out of the Kettle Bell swing? Every one of the people in the video were using only their upper body in the swing. This seems odd to me because my favorite part of KB is the explosion it builds in the legs. Anyone else notice?

Hey folks, the second video on the Front Handspring instructional link, "the block drill", on today's post is awesome. I have been doing it in my family room ever since I saw it, whoa! Balance, timing, coordination, agility, and strength are all trained with this one exercise. This one will become part of my warm up until I can get it every time easily. Very Nice!

Have Fun, Train Hard,

Billy

Thanks Freddie, Nick is a good dude, totally humble... ask him how big he used to be, it will shock you. (Body Builder)

I saw that bar in the video as well, it's got to be two inches, very nice, it just needs to rotate to be completely masochistic :>)

Have Fun, Train Hard,

Billy

I don't usually respond to the main page comments, but since several people have asked, yes it is a different style of kettlebell swing. It does use less of a squat, and a more explosive opening of the hip. It is an adaptation of the techniques used in Girivoy Sport, and is especially useful during a workout that involves a lot of squating ie. wall ball shots.

Freddy C
The pullup bar in the video is 1.5". When Dutch came in for a workout he did not like it either. But when you get used to that pullup bar, everything else seems easy.

Skip

Has anybody else ever tried spaghetti squash? If you don't know what it is you basically take a big squash half (my mom calls the type of squash a "spaghetti squash" go fig.) and put your sauce in it and shread the innerds of the squash and it comes out like spaghetti noodles and actually tastes just like it as well. Seems like a good sub for regular pasta if you are trying to stick to the zone diet.

As long as people are talking about songs I would be pleased as punch with "Becoming the Bull" by Atreyu for every video. The song seems like it is about joining the military, sort of.

#32- Freddy - read my post again...slower.

One other thing. How come there isn't a Jim Thorpe named WOD? CF is all about preparing for ALL sports, right? That guy was a gold medalist Decathleteand Pentathlete, and played Pro Basketball, Baseball and Football.

My favorite quote from Wildman:

"The problem with most of these coaches -- they're not inspirational," he says. "You see this guy from Seattle, Holmgren, who's supposed to be so great -- and he's got a forty-inch waist! Three chins! What the hell is that about?"

34m5'10"211#

I've been doing CrossFit 6 months now. I gained 13-15 pounds, so my Lynne weight has gone up. I've only bench pressed 4 times in the last 9 months... all 4 were for Lynne. At first my max-reps-BW bench press actually dropped, but then I started heavy squatting and it's gone back up.

Check out my progress on Lynne, 4 times in the last 5 months:

DATE / SCORE:
22 Feb / 137
09 Mar / 164
18 Apr / 173
19 Jun / 217

For the record, I'd like to start using a modified Lynne, replacing the bench press with a 1/2 bodyweight shoulder press. It's tough to get away from tracking my progress, though.

Thanks Coach.

Haven't hit the bench press in a long time... but I lift alone so I guess this would be dumbell #'s.... 70# dumbells = 140lbs...

set 1 = 24 reps, 22 pu
set 2 = 21 reps, 21 pu
set 3 = 16 reps, 18 pu
set 4 = 15 reps, 16 pu
set 5 = 16 reps, 14 pu (1 jumping)

I think this is good.... 1st time doing it..

Tested shoulder out very gingerly - worked up to benchpress BW on sets 4 and 5, but only 3 reps. 20 reps on 50 and 60% BW.

Chins 16, 16, 17, 18, 20. Which says that I wasn't trying hard enough.

Still ankle good, shoulder not bad, getting stronger, so thank you coach. Definitely wiser about limitations this year

those were girevoy sport style swings, and pro grade kettlebells (having the same size for every weight)....there technique on swings was quite ok ....

58/m/190

1-17-17
2-17-17
3-15-15
4-12-13
5-12-12

In the Wildman article, it says "his diet is low on meat, fat, junk food, and alcohol".

So if it's low meat and fat, that can only mean it's higher in carbs. Does that not go against the Zone diet that CrossFit recommends?

Regarding the article:
What the hell is a neck machine?

When doing Lynne, is the goal to move as fast as possible between the 5 sets? I am thinking it means bench press then pull-ups, then a break before the next set? Is that true or is this a timed event as well as a amrep event?
thanks

Is the SEAL crossfit website down for anyone else?

Pushups instead of bench, need to work on those before my service starts.
Pullups:14-12-12-11-11 (with 3 kipping)
Pushups: 23-19-20-18-20 As allways, strict army-style

Glad you posted that article. As an older CFer, guys like Wildman are a real inspiration.

JIMMY C *50
it's got no time element
bp ,rest ,p ups ,rest,
if you're going for max reps on each,it makes sense.

21/40
18/34
16/32
12/23
11/20

The article about Wildman reminds me of a great article about Jack LaLanne that appeared about 10 years ago in Outside Magazine. LaLanne was the original guru of hard workouts.

http://outside.away.com/outside/magazine/1195/11f_jack.html

4,10
4,9
3,6
3,7
3,6

..still working on the kipping pull ups..

Totally trashed after last two days of cf and this mornings 30+k Mtb ride which was quite technical. So no Lynne for me today =(

It looks like a good time, on paper. The last two did not. Good luck, and have fun!

33/F/5'10"/152

Wasn't going to be able to get to the gym today, so I decided to make up the 5k I missed last week. I chose the hillier (the one I usually avoid) of my two regular courses because it's particularly nice out this morning.

26:01

lynne stats from logsitall:
overall median: 139
womens': 124

20-30 years: 152
30-40 : 137
40-50: 127
50 - 60: 80

Top Women:
Position Reps Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Colette Durkin 160 F 43 112 RunJumpLift
[2] Kristan Clever 152 F 26 128
[3] molaika motley 147 F 28 130 RunJumpLift
[4] nadia shatila 124 F 30 108
[5] Meri Farrell 100 F 28 120 Run Jump Lift

Top Men
Position Reps Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Mike Lane -1 270 M 43 146 Solo
[2] Jason Cole 248 M 26 155
[3] Chris Woods 242 M 30 170 CrossFit BWI
[4] Anthony Bainbridge 229 M 30 170 CrossFit Fredericton
[5] Ken Gall 222 M 36 190 CFATL

30 - 40 year olds:
Position Reps Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Chris Woods 242 M 30 170 CrossFit BWI
[2] Anthony Bainbridge 229 M 30 170 CrossFit Fredericton
[3] Ken Gall 222 M 36 190 CFATL
[4] kirez reynolds 217 M 35 203
[5] Matt Chan 216 M 30 196 FRCF

40 - 50
Position Reps Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Mike Lane -1 270 M 43 146 Solo
[2] freddy c. 189 M 43 185 Crossfit One World
[3] Scott Hanson 178 M 49 156 Idaho Falls Family YMCA
[4] David Sailor 175 M 45 177 Londonderry, NH
[5] Paul Hauf 170 M 40 175 Solo

All age groups listings are on home page:
www.logsitall.com

more data is always better - email with q's or log in to contribute.

-bill patton

Is this the whiner board

Yeah, Front Range. Mike came to CFB for our Memorial Day "Murph" in '07 and kicked everyone's ass, and Skip and Jodi pretty much love CrossFit more than the rest of us combined. You guys rock.

I don't care if Wildman eats bread and does bicep curls...that guy is a God, and will probably live to 100. Makes me want to work less and move more. Thanks for the inspiration.

Best,

Jon

Corben, HA HA HA HA

Loved the Don Wildman article. If he can do that workout and that ride in the same morning, I'd say he's pretty fit.

Never heard of Wildman till now. Thanks for the link to the article! That's some intense training. Though, I'd like to think that perhaps they do too many reps, and use too many machines (based on small parts of the article), and would do better in a shorter more intense workout like crossfit. But hell, I haven't done his workout, and it seems to be working from him. Oh, and MacEnroe is in some pretty damn good shape.

Goals were 14 benches and 44 pullups each round. To get more work on my weak bench press, I took 3 minutes between each pullup and bench effort.

19 - 44
16 - 44
14 - 44
12 - 44
10 - 41

71 - 217

Pecs and shoulders sore from yesterday's ring dips. Missed my bench goal by a considerable amount. The next Lynne I will stop at 14 each round; maybe I will have enough left to finish all the rounds at my target number. Lots of stretching between rounds as I don't want to undo the rolfer's work and I really don't want to go through the incredible agony of her working my pec/delt area again anytime soon.

Acquired a strong side stitch during round 4 pullups. Weird as I can't recall having one during pullups in the past. That, coupled with grip fatigue dropped me off the bar 3 reps shy of my goal. Hands sore but in good condition.

andy p

not really a controversy. tony b. (the guy you think is named doug) has stated on here in the past that lynne as required has always been done with the bp and pu one right after the other for one round. rest as needed between rounds. just like in the video. and lynne pitts never disagreed on this board as far as i know. some other guy said that.

kris kepler

you know i'm old. it's about all i can do to kip myself out of bed in the morning to get to my anti-inflamatories. i'll try to keep up.

Thanks for the excellent article, Scott716!!!

35 y/o male, 149#, 68"

WOD as rx'd
BP 150#: 7, 5, 5, 5, 5
PU: 10, 8, 10, 10, 10, 10

Today condludes the end of the "words of wisdom" (The preempting of newb questions) this month by Kempie, any takers for next month?

Bingo has already got dibs on January.

I'll do a month later in the year as my schedule's pretty wishy washy over the next two.

Leon.

Crappy grammer. was up for 23 out of 24 hours to watch Manny. Fuzzy headed ;-0

16,24
12,16
7 ,13
7 ,16
6 ,14

total 131

m/27/196/6'6"

lynne sounds nice, however no workout partner today. so no spotter for benching. so i came up with some fun on my own. went to the playground and got sweaty. i did
21-18-15-12-9-6-3 of:
pull-ups
burpees
sit-ups
box jumps
finished in sub 30. time was 26:28. that's 84 reps of 4 exercises. usually burpees give me trouble but ever since that workout were the run distance went down and the burpee number went up. i've been better at them. anyone watching the olympic trials? watched last night. tonight's more track and field along with swimming. tune in if your not busy!

Chris Chelios at age 45 is the oldest player in the NHL. The commentators have talked about his committment to fitness. He is always among the fittest players in the league. Now we know why. Apparently he wants to play next season as well and is expected to sign with Detroit in the next couple of weeks. I'm guessing that he feels quite young when he sees what Wildman is doing. Who knows, maybe he'll make it to 50 and continue to inspire us older guys.

Compared to Wildman I am just a young chicken, I'm thinking I should be able to hit some PBs for many years to come.

Thanks Coach!

Did max pushups/max pullups this morning:
21/15
18/18
18/18
17/16
17/15
Hands were limiting factor in pullups (they hurt).
Pleased to see my pushup numbers improving.

M/50/220
Have not benched in a while, worked my way up to 110 lb dumbbells,starting at the 50's
BP: 7, 5, 5, 5, 5
PU: 5 sets of 10 strict
(500m row & 25 Push-ups X 10 yesterday did not help today’s WOD)

Did this one 4 days ago...
BW Bench Press (210 lbs) 22-15-13-10-11 (60 reps)
Pull-ups 35-26-26-27-27 (141 reps)
201 total reps
Took about 5 minutes between sets.

pre: cfwu x 2 minus pulls

1: 5/11
2: 5/11
3: 4/10
4: 3/9
5: 3/9

70 total. not feeling it today.

I had Don Wildman as a patient about 13 years ago following a snowboarding knee injury. Very inspirational guy. Didn't know that he was behind the fitness clubs or that he did triathlons, but it doesn't surprise me at all. Glad to see that he has gotten Laird into cycling.

Healthiest, fittest - can't be measured. No consensus on objectively verifiable measurements, so it is useless conjecture. Doesn't really matter, his performance and attitude are inspirational all the same.

Jack LaLanne was all about fitness and performing feats of endurance to show how fit he was to inspire folks. I get the feeling that Donavan does it all to inspire himself and that the rest of us just get caught up in the fun.

#65
Kelly,
Your bench is NOT WEAK! Holy hell, you are incredibly strong for your bodyweight. You have my admiration.

Then again, I know what you mean. We will never be strong enough! :)

comment#39 spaghetti squash
Great stuff if you cook it properly.
The trick is not to over cook it and make sure you let it rest after cooking for 15-20 minutes.
This prevents it from turning mushy.
Also just add some ground turkey,brocoli or zucchini,garlic and grated cheese,yum

M/47/200/5'8"

Subbed ring dips for BW bench

24/24
20/20
16/16
14/15
14/15

88/90 = 178 (PR)

WU- 5 minutes of jump rope
BP-35lbs.
PU's- 30 assist
20,15
21,13
20,13
19,12
20,11

Last two bp with no leg support,
bp/pu
12/18
13/13
9/13
5/10
5/12

44/66

Last two bp with no leg support,

80kg bp,

bp/pu
12/15
11/12
8/10
5/8
6/10

42/55

wu: amundson, 3x15 ghd su's and be's, 10 pull ups, and ring dips

200lb bp/pu's: 11/40, 11/31, 10/35, 9/33, 9/30= 219

Jason H. (couldn't do a single pu 3 months ago) (age35/bw225)

135lb bp/pu: 13/12, 10/11, 7/9, 6/9, 5/7= 89

Jay Ackerman:

Just curious... do you do the mainsite WODs, Albany CF WODs, or both?

BTW, can't wait to get back up to ACF and get my butt smoked by your stellar athletes.

I had to use the Smith machine today because I didn't have a spot in the gym. Weight for the BP was 150.5 and PUs were kipped. I find a lose grip before I lose strength; another area to improve on.

9/13
8/12
8/12
7/11
7/13

Entertaining day in the gym today...

Guy 1 has three or four plates a side for squats but his ROM barely matches the bend you would have during a push press..of course when he's done his set he racks and struts around like a peacock.

Guy 2 is using the seated leg press/squat machine and he's got as many plates as you can fit on this thing (I'm pretty sure its around 20) and he's got the same ROM as Guy 1 and of course after each set he gets up and struts around like he's 'the man'. Although the strength is a little impressive because I'm sure that if I tried to do either of those I couldn't push or lift the weight but these guys are both big (250-300lbs)and you can't see any muscle or definition on either of them.

People like this make me really conscious (sp) of my form and my ROM during any exercise. Although they frustrated me while keeping me entertained today I use them as an example of what I don't want to be.

No spotter...BP @ 145#
11,17
10,14
8,11
8,12
8,10
PUs used under-grip...no break b/w BP & PU...5-7 min b/w rds

m/37/185

warmed up w/dumbell press 55s x 15, 100s x 10, 100s x 10

rxd benchpress/pullup
25/30
25/30
22/25
23/22
22/41 (kipped pullups on last set)

117/148. Previous mark was 100/110

Great entertainement indeed Amanda.

By the way, those who have the time, PLEASE i urge you to read todays article. Absolutly amazing find. Extremly motivating and ispirational and what an individual Don Wildman is.

hope we can have a games next weekend. been reading about the fires and all the smoke in northern california. a 100 mile race was cancelled this weekend due to air quality. any word on whether all this is affecting the site for the games?

M/5'11"/165
Done on smith machine
5/15
6/15
6/15
5/15
5/15

as rx'd

m/6'3''/220/23
BP 225#

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

pretty sure I can do 225 15 times fresh..still sore from yesterday and the day before, not bad though

M/48/153

Can't bench. Shoulders smoked from FGB and ystd so no SP. Did PU with Broomstick Burgerner WU between each set.

20/20/15/15/15

From the vid some of the kettlebell swings could do some help in technique.

m / 45 / 174.
cfwu without pullups. As rx'd: (175 lbs. bench press.)
BP / PU
6 / 27
5 / 24
5 / 20
4 / 16
4 / 16

180# bp/kipping pu

10/20
10/20
7/17 destroyed hands
6/8
3/11

total 112.
better than 77 last time.

okay - I'm one of the fat-@$$e$ but this was a fun workout. I love the max-effort days.

M/37/5'8"/265

for BP warm up
135 x 12 reps
225 x 12

for pullups -
(150 x 10) x 2 lat pull downs to the front

set 1
bench press
275 x 6
jumping pull ups - 8 - (I know that sucks, but I'm getting better!)

set 2
BP - 275 x 4
JPU - 8

set 3
BP - 275 x 6
JPU - 8

set 4
BP - 275 x 5
JPU - 8

set 5
BP - 275 x 4 rest a sec 2 more
JPU - 9

didn't feel like I was getting enough reps though - finished with a 2 more sets at 225 (10/8)
and lat pull downs at 150 lbs. (12/10)

The pull ups are really tough for me as I'm about 50 lbs. overweight. I'm working on them but they're tough. The assisted PUs and JPUs are helping though.

31/m/190

BP - 21, 16, 14, 11, 9 = 71
Pull - 30, 25, 25, 22, 23 = 125

Total - 196

2 min rest between sets.

dave 200/49 bench 10,9,8,9,8 pu 12,15,13,14,14

nick 185/42 bench 4,8,5,6,6 pu 20,15,15,12,15

carol 110/45 bench 5,4,7,6,5 jump/pu 16,12,13,15,13

#66 Ken C

Lynne Pitts posted on this board (post #35 on the board the last time we had this workout - Mar 9 08) that there is no time component to this workout - i.e. rest as long as you want between BP and PU - she was very adamant. Tony B. has also posted the exact opposite, as you point out.

Take it for what you will.

Double WOD today--to catch up. I can tell my loads on Lynne wre affected, but don't know how much at this point. Did better than I thought i would.
1 rd CFWU (minus pu & dips)--will start two rds on Tuesday.
For time- "puppies":
30 single unders
30 reps- 45# squat cleans
30 bench dips
30 single unders
7:17 (not nearly as difficult as yesterdays WOD--need to ecvaluate moving up to "Pack" over this next week/

30 min rest, then: "Lynne" at "pack" level:
scaled to 155# bench press -8-8-7-6-5
pull ups -7-6-5-5-4
actually new PR for single rd of pullups, much lesss 5 rds.

150lbs.

As Rx'd except sub'd strict pullups as part of my tapering off.

bp/pu
15/17
15/17
17/17
18/15
16/15

81/81 (5 minutes rest)

No spotter, so had to pull early on the benches in the beginning of the workout so as not to kill myself later in the workout.

thanks for the responses about the girevoy/girivoy kb swings. pretty interesting... i'll have to try that sometime, but i'll definitely start with low weight because i feel like the kettlebell would rock me off my feet every time.

we went straight from the bench to the pullups, then rested as needed. i didn't time my rests, just waited until the god-awful burn in my arms subsided enough that i could go again.

180# bench reps/pullup reps:

17/31, 12/23, 10/20, 6/17, 7/20

163 total, up from 135 on 3/9 and 124 on 2/22.

Not a rest day I know but just an update regarding a previous rest day article.

"Rights commission dismisses complaint against Maclean's"

http://www.cbc.ca/canada/story/2008/06/28/macleans-steyn.html

It is good to see that we Canadians have set a limit to our politically correct frame of mind and have stood up for what is right.

M/38/180

CFWU (-PU)

BP/PU
18/15
10/12
7/14
7/12
9/14

Good workout, looking forward to the rest day...

bw 165

bp = 175

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

as rx'd:

185# bench

127 reps

45 # weighted dips (no spotter)
12,11,11,11,11= 56

45# wighted cu (trying to build up strength)
8,8,7,7,7= 37

20x1 115# power snatch
3x5 235 bs
2x5 95 ohs

Kelly Moore= BAD ASS!

skip: 1.5" bars are elite, I've got one in my garage and your right, pullups on anything else seem like a breeze especially at higher reps.

Still struggle with the bench but I did improve on my pull ups.

7/30, 6/22, 5/21, 5/22, 5/23

28/118

23/m bw 65 kg

14/20
11/16
7/10
5/9
5/8

definitely felt yesterday's dips...

bw 143#

Bench 145# 12, 10, 10, 10, 8
Pull ups

total = 167

I subbed as follows.
Five rounds for max reps of:
Pushups
Jumping pullups

Round 1 - 21/25
Round 2 - 21/25
Round 3 - 21/25
Round 4 - 17/25
Round 5 - 16/25

I still have yesterdays WOD to makeup either later today or tomorrow.
- Chad

loved the lineup this week, really struggled through the double unders yesterday but made sure to not scale them.
today:
M/18/140lb
bench: 20,18,16,14,12
pullups: 30,35,30,28,25

30/M/190

as rx'd

Last time I mentioned that my bench was embarrassing, this time was worse than last time.

Bench total was 14 (one less than last time)
PU total was 43 (8 more than last time)

I've posted at the CF forum asking for help -
http://www.board.crossfit.com/showthread.php?t=33737

If you have any suggestions at all please reply to that thread.

John

First time doing Lynne.
1. 6/17
2. 5/19
3. 4/20
4. 4/18
5. 4/9 (ripped callus off L hand)

For the past two must i have been doing cf pretty religiously. i play rugby in central new york and at first i wouldn't do the wod's during the season. now i do them regardless if its duroing the season or not. i do listen to my body so if i am hurt or not feeling it i throttle back. but i will tell you that since i have been doing the wod's regularly it has done nothing but improve everything i do on the field. i play flanker and therefore i am in the middle of everything on the field. i have a tournament on the 12th and i feel sorry for the team i am going against cause i am in the best shape and half of my team does cf. so i want to says thanks to coach and everyone else that made this possible for me.

Missed yesterday's WOD, so I will attempt both of them today. Well, I'll see how I feel after yesterdays, then go from there. FIRE IT UP.

fear not, for I am with you;
be not dismayed, for I am your God;
I will strengthen you, I will help you,
I will uphold you with my righteous right hand.

—Isaiah 41:10

#90 Peaches,

Where in Ontario are you??

M 41 165

As rxd: 50 Bench
128 pull-ups
178 total

5 min. rest between rounds

Argh! I've really been wanting to try this one; bench press has always been one of my weaknesses, so I'd really like to see what Crossfit has done for it. Unfortunately - and of course - my elbow is in such bad shape that I can only do about ten reps of bench press, and not even that many pull-ups. Guess I'll have to wait again.

re: #57
I wasn't gonna post my results, but this is TOO WEIRD! I got the same exact # of reps for PU;s as BLACK DRAGON...eerie

Bench 85 lbs.
BP / PU
6 / 10
5.5 / 9
6 / 6
5 / 7
4 / 6

WU oly bar BP and 135# BP
PU
WOD 165# BWT BP
BP/PU
22/33 13/28 9/20 7/15 7/15

Rx'd
30yo/m/165#

-BP/PU
-20/35
2min rest
-15/27
2min rest
-15/25
2min rest
-15/25
2min rest
-13/25

good work out cept i blew my load on the first on haha

as Rx'd

1-12-24
2-6-15
3-5-11
4-6-11
5-2-10

M/23/6'1"/205

As RXed:

Bench Press 205#, Pullups

1. 9,13
2. 9,12
3. 6,12
4. 6,13
5. 6,11

Not doing bench presses for 4+ months killed me on the presses, but then again 4+ months ago I could not do a single pullup.

Lynne-

wow, I can't bench anything or do a single pullup without pain in my left shoulder.

luckily, my box gym is filled with exercise machines for the tender people like me, so I played with the Seated Chest Press, the three varieties of ISO Pulldown, and the Gravitron!

John Wopat - Thank you for your encouragement yesterday! Good Luck with your new knee!

51 yoa new guy...

did yesterday's today...

45 tuck jumps
45 (each arm) 45 lb KB cleans
90 dips
45 tuck jumps

28'50"

Arms were thrashed from yesterdays dips!

As rx'd

BP/PU

1.10/12
2. 6/10
3. 8/7
4. 6/7
5. 7/7

I stalled on the first set and some hottie came over to help get the bar off of my chest. If I wasnt so embarassed, I would have asked for her number!

Crossfit it whooping my ass. Im coming off of two bruised ribs, hence the low ass numbers. Its a benchmark though and I can only improve from here :) I need to get the hand of kippings as well. Deadhangs hurt the PU numbers I think.

Eric 24/m/5'11/162 Newmarket, Ontario

Doing the wod Monday.

Gonna send the article to my dad whose 71, a skilled athlete all his life who last Xmas was hit with a bunch of stuff that have left him briefly hospitalised and currently unable to do much at all.

He's on the slow mend and with some CF warm up preparation I'll get him back on the squash court.

did met con version - bench/chins/rest 3 min x 5
bench-21/14/11/9/8-63 reps @ 168 lbs on bench
chins-51/33/25/22/21-152 @ 168 lbs BWT
total-215, PB this way is 212 @ 163 lbs BWT
PB other version is 297 reps, goal is 297 this way by X-mas 08

32/M/6'4"/255lb

Weak day...

1 - 12/7
2 - 10/6
3 - 6/6
4 - 6/5
5 - 5/4

23/F/145

Modified Lynne. Did pushups instead of BP. No one to spot me for the BP, and also I dislike that movement. First 3 sets did the pushups first, and my pull-up numbers were really low. Last two sets, completed the pull-ups first, which helped with their numbers a bit.

Pushup/Pull-up
30, 8
27, 6
30, 6
30, 8
30, 9

Post: l-holds, pistols

35
75 kg
179 cm

12/31
10/25
10/26
10/27
8/21
5 min rest between rounds.

Total 180.

Ívar Ísak

OPT, you're a friggin' monster. You're one of my motivators for the 2009 games.

pushups: 10,10,10,8,7
pullups: 25,25,25,25,25

tot: 170

sub pushups for bench
pus-28/14/20/19/14
pull-7/7/6/6/7
total-128

19/180/m

44/76"/190

light warmup on bench, also 100 ropeskips

185# bench

BP: 4/4/3/3/3 = 17
PU: 17/16/16/17/17 = 83

total 100

bench reps declined by 9 from last time (thanks ring dips yesterday), pullups increased by 19

Chris Chelios at age 45 is the oldest player in the NHL. The commentators have talked about his committment to fitness. He is always among the fittest players in the league. Now we know why. Apparently he wants to play next season as well and is expected to sign with Detroit in the next couple of weeks. I'm guessing that he feels quite young when he sees what Wildman is doing. Who knows, maybe he'll make it to 50 and continue to inspire us older guys.

Compared to Wildman I am just a young chicken, I'm thinking I should be able to hit some PBs for many years to come.

Thanks Coach!

33/5'10''/220

warm up 2 sets of dips and 220lbs bench

bench pull up
11 12
9 12
8 8
9 10
10 10

The Lynne "Demo" video has the rest between sets, with sets being bench presses immediately followed by pull ups. I'm going to assume that's the way Lynne is supposed to be executed. Seems like that way is more consistent with how most other wods are executed as well. Today is a bike ride day for me anyway, just being a busybody adding my 2 cents.

Rob in #98, I feel your pain on the pullups. Being bigger'n most hanging on a bar aint easy. But you're a dang bench press machine. 225# x 12 as a warmup?? And Cooldown! Nice.

bwt 163
Bench 155 lb

BP 15,10,9,8,7
PU 20,14,12,10,10

Total -- 115
Previous 97

22.m.135.65"

as rx'd
Bench Press 26, 19, 16, 13, 12 Total: 86
Pull Up 17, 15, 17, 17, 16 Total: 82

M/23/200
3.5 rounds due to lack of spotters
205 bench

17/25
15/22
12/19
16 pull ups
5 min between rnds

oh ps this was 4 hours after yesterdays workout

I feel so pitiful, but whatever, i'm improving

165# Bench ; straight bar pullups

10 / 20
8 / 16
6 / 12
5 / 11
5 / 10

m/39/5'7.5"/183
ugh - feeling it from the ring dips.

Last total reps: 121 old PR
This Time: 162 PR

Using 184 lbs and butterfly pull ups (mostly)

7,30 7,34 5,27 4,23 3,22

Not as Rx'd (Shoulder recovery/opportunity day 29)
3 rounds of bench press and bent over row with one arm and 25 lbs of dumbell and ankle weights (surprisingly awkward).
bench reps 30-30-25
row reps 15-20-25
(ran out of time today--I know, lame excuse)

(6,21), (5,18), (5,17), (3,16), (3,15) = (22,87)

M/22/5'4/135

Subbed Ring Push-ups for BP

35/20
30/15
20/12
25/12
20/13

Need to do Lynne more often.
BW 182
185 bench press
1.10 15
2. 6 11
3. 6 10
4. 4 10
5. 3 10
29 56 85total

Question:

When it says to do pull-ups on our workouts here, does that always mean kipping pull-ups or does that mean regular, and then if you get tired move to kipping?

I have been really successful with Kips, but unsure if I am suppose to ever go back to just normal dead hang pulls

Question:

When it says to do pull-ups on our workouts here, does that always mean kipping pull-ups or does that mean regular, and then if you get tired move to kipping?

I have been really successful with Kips, but unsure if I am suppose to ever go back to just normal dead hang pulls

107, 175#

My first Lynne.

CFWU x3 (minus pullups)

95# BP:

9/9/13/10/6

Graviton assist PU (BW-95#)
18/18/13/6/7

Made up yesterday's WOD:

31:45

Couldn't get through the dips. Used a bar, Lost count, started going so slow that I decided to move on after I hit what I thought was about 90.

Double-unders are coming along, okay though.

Freddy C.: what you said about solo people often needing to tune down the weight, very wise. Sounds like me to a T.

bp- 185

rd1 - 5/16
rd2 - 4/15
rd3 - 3/11
rd4 - 3/14
rd5 - 2/11

tatal- 17/67

m/25/5'4"/143

Mobility Drills
CFWUx3 (-pullups/dips, + extra arm rotations)
Bench Press WU 45x5, 85x1, 115x1

"Lynne" as Rx'd (145# bench)

10/20
10/20
11/25
13/27
12/30
Total: 178

Tried to game it so I wouldn't crash and burn, but I was a little light on the pullups starting out. Might've been able to squeeze a couple more reps out of the bench, but not much more.

27/m/185

bench - pull up's
7 - 16
6 - 12
5 - 10
5 - 10
5 - 9

bench no spot, strict pull ups

12/20
10/20
10/20
11/20
10/21

I don't recommend covering your hand in hot bacon grease before doing lynne, it makes pullups very much not fun.

M/190#/ 30
190 #
Bench PU
16 15
13 12
10 10
7 9
6 10

Sloppy kipping pu's on the last 2 sets. Tough to bench after dips yesterday.

i am amazed by some of the numbers being put up here. i used to think i was fairly strong... (how many people have said that when they got into crossfit?! lol.)

anyway, i loved this workout. i really love those last reps on the bench where i'm struggling to lock it out. total focus... lots of intensity... inviting a crippling rush of lactic acid. the kind of work that you just know will build strength and character all at once.

did workout as rx'd. pull-ups weren't exactly dead hang, but nowhere near a real kip.

bench press: 15/10/7/6/6 = 44
pull-ups: 12/8/7/6/6 = 39
total: 83

3 minutes rest between sets

33/m/160lbs.

M/36/140

@ work, straight to PU, 2 minutes rest between rounds, BP PR by 4 reps, PU PR by 18 reps.

BP: 18,12,12,8,7 (57)
PU: 30,19,20,17,14 (100)

30/m/5'10"/230

BP
225x3, 225x3, 225x3, 200x6, 200x6

PU
4, 5, 4, 3, 6

m/185#/27/5'11"

Bench: 12/10/7/8/8
Pull-Ups: 23/16/16/17/18

34/M/184

As Rx'd

17/27
15/23
11/20
10/21
8/17

61/108 = 169

I do bp & pu's with no rest between then rest 5 min till next set.

as rx'd

BP 185#

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

Dragged ass today and had NO intensity, still hurtin from this past cycle...ok enough of my whine!!!

28m 6'1 195
as rxd
14/20
9/25
8/25
6/20
6/20
bench-43
pullups-110

As Rx'd, rested 3 minutes between each round of bench press/pullups

BP 205#

9/19
5/15
5/14
4/12
4/11

27/71 = 98

As Rx'd Bench BW/Pull ups
Jim 48/M/160 15/25,15/20,12/15,12/12,8/15 =149
Mark 28/M/230 4/11,5/7,5/7,2/6,5/7= 61
Jason 31/M/160 13/20,10/20,7/12,6/15,5/15= 123
Mark 1st time kipping! Great job boys!

bwt down to 216

did bp 215:
6-5-5-4-4

pullup:
16-13-13-12-11

big improvement on the pullups - stoked.

Did Crossfit warm up.
No rest between sets.
BP 230 and using strict Pullups.
8/7
5/8
5/5
4/7
4/6

27/m/176

135# bp

8/17, 7/11, 7/13, 7/11, 6/10

180 lbs bench press (body beight) and dead hang pull ups

(5 minutes rest between rounds and no rest between sets)

11/14
10/10
7/7
7/7
7/7

Good workout...Quite a bit harder than I thought

Thanks everyone involved with Crossfit for the great inspiration and knowledge!

180 lbs body weight bench press/dead hang pull ups

No rest between sets/5 minutes rest between rounds

11/14
10/10
7/7
7/7
7/7

Good times...

180 lbs body weight bench press/dead hang pull ups

No rest between sets/5 minutes rest between rounds

11/14
10/10
7/7
7/7
7/7

Good times...

BW bench and kipping pull-ups

11/30
9/24
6/21
5/20
5/20

Total: 151 (pr)
last time was 119

No bench at home, but scored a free pass to a new globo nearby. A gazillion weird machines and not one decent pullup bar in the place. The rack had 3 pairs of handles at weird angles, so used those, but it was tough to get a kip going.

Don't know when I last benched, but even so this was a little disappointing. After first set took weight down by 10lb.

bench: 145x8,135x11,135x10,135x9,135x8
p.u.: 16,12,11,10,10

Wow, can you say 0 endurance ...

21/24
12/13
8/15 (not a typo)
7/12
6/12

Total 130, but dont really like the notion of a total as I think I could have done more if I wasn't really maxing each set.

First "Lynne." It's been a very long time since we've done any bench press, and now we finally have a bench...

F/38/5'6"/140
35X3
55X3
65X3
75X3
85X3
105(f)
95X3
100X2, f on 3rd

obviously not close to body weight, but next time should maybe use 95#

L shoulder still very sore, even just hanging from the bar, never mind pulling up so will just start rest day a little early--with some icing

M/40/5'11"/175

bench press:
115X2
135X2 with pause between reps
145X2 with pause between reps

pull-ups:
10 "chin-ups"
10 "pull-ups"
10 "chin-ups"
7 "pull-ups"
9 "chin-ups"

16,23
12,19
10,16
9,17
7,15

total:144-last time was 112

Rest 5 minutes before bench and 3 before pulls

First WOD in 4 months. Knee appears to be healing however, I'm still restricted from running, squats and all the other fun stuff that involve jumping.

First time doing kipping pullups since the knee injury. They didn't hurt the knee today but, I've sure lost most of my endurance.

Only used 135# today, BW 160. Shoulder felt good but I want to slowly work back into things. (SLAP tear and partially detached bi-cep tendon) Still not sure how long it will last but, after reading the article today I may give prolotherapy a shot.

BP 15/15/13/10/10
Pullups 25/20/15/13/13
Total 149

M/45/183 lbs. As rx'd

Weeeee Doggies!

206 Total Reps
Bench 185 lbs - 22,23,22,20,17 - 104
Pull Ups - 20,20,22,20,20 - 102

I've done competitive drug free bench pressing, more or less as a hobby and I've run a (slow - Oprah time) marathon - but, nothing, nothing compares to CrossFit -
I also coach high school wrestling - yeah they're doin' CrossFit - We all suffer (and benefit) together

BP: 3x37kg/2x35.5,3x33kg/6x32kg/7x32kg/5x32kg
PU: 10/9/8/6/7

(32kg is 50% BW)

F/32/5'7/140#

Great article on Don Wildman. I'd be curious to see how he'd do on some CF benchmark wods. Beach workout today for yours truly, swim to the white buoy and back, 30 pushups, 30 Seal style flutter kicks, 3 rounds. 19:18. The Atlantic is still cold but finally bearable. Lynne is a wod i can do as rx'ed so maybe tomorrow. Thanks Coach!

M/26/186/6'3"

185# bp straight hang no kip pu
13 17
12 15
10 13
9 13
9 12

53 70

123...

To the Comment Over-seer Lord:

When I called Ken out a few comments ago (the comment that was removed) and called him a tough guy, and told him he didn't know what he was talking about, etc., it was just a joke. He knows it's a joke too. I'm kidding about almost everything I say. There's almost nothing I take seriously. Except grammar. I'm guessing my comment was removed because you thought I was going to start a fight or something, but I wasn't. I was engaging in harmless Tom Foolery. Please don't be mad. I love CrossFit. I love YOU!

Your Humble Servant,

Katels
Mod PU
9, 10, 12, 9, 12 = 52

Bench 65#
9, 8, 8, 5, 7 = 37

Total 89

Meeker
PU
32, 25, 26, 17(ouch hands), 10 (dead hang on account of hands) = 110
195# Bench
10, 9, 8, 7, 4 = 38

Total 148

On vacation at Dad's house in Indiana so I made a rural driveway wo.

4 rds for time:
~50m walking lunges
~50m run
20 pushups

6:51

After reading the Wildman and Lalanne articles I feel tomorrow is gonna be a good day to catch up with Lynne. I got to get to know her.

38/f/145/5'5"

used 98 lbs which is 75 percent of what I ought to weigh :0 Could do a lot more pull ups if I weighed that too.

10/5
10/4
10/2
8/2
6/2
6/2

Probably would have pushed the bench press more, but didn't have anyone around to save me if I dropped it on my neck.

28/m/187

185# bench/pull-ups:

19/32
15/26
12/23
11/27
10/26

67/134

201 total (PR by 39)

rested roughly 4 minutes after each set

first "Lynne" WOD

22/M/150lbs/5'7"

Bench Press/Pullups

1. 17/15
2. 16/16
3. 14/20
4. 11/22
5. 10/12

Total - 153

USMC OCC-199

BWT: 168

Bench / Pullup

14 / 17 = 31
12 / 16 = 28
8 / 13 = 21
7 / 15 = 22
6 / 10 = 16

Total = 118

M/47/6'/185#

BP:185#
12/20
8/15
5/13
7/10
6/14 Total: 110 Reps
+
1HR Spin

Coop
bw 150 age 39
BP weight 135
18/25,11/18,9/14,7/13,6/12
Total 51/82

Greg
bw 175 age 47
BP weight 155
15/25,11/19,8/15,6/15,5/10
Total 45/84

m/37/235
bench press #235 8/6/5/5/5
pull ups 8/5/9/7/10
kept lossing grip on pull ups/ last one i used wrist wraps

Lynne, all pull-ups dead hang:

BP: 11, 9, 8, 7, 5
PU: 14, 11, 9, 9, 8

Total: 91

m/38/5'11"/220 220 12,13 8,8 6,6 4,5 3,4

BP(180): 11-7-5-4-4 = 31
Pull: 26-22-18-15-15 = 96

Compare to:
080309
BP(180): 10-6-5-5-5 = 31
Pull: 25-21-20-11-11 = 88

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

BP(180): 8-7-4-4-4 = 27
Pull: 21-18-12-9-10 = 70

M/30/148

Subbed 135# for BP

Round 1: 7/20
Round 2: 6/16
Round 3: 5/12
Round 4: 5/13
Round 5: 4/8

Bench total: 27
PU total: 69

Bench is definitely one of my weaker exercises, and one I have only done once since starting CrossFit 5 months ago. I am definitely stronger on it despite not benching! Previously I never would have been able to put up numbers higher than 3 on the third to fifth rounds. I think there's something to this whole CrossFit thing.

I could probably have put up a little higher numbers on the PU save for a nasty rip in my hand. Once you drop off the bar it doesn't count though, so better numbers next time!

MBK

m/25/6'2/200

6/15...6/10...5/10...4/10...3/10

M/25/175

First CF WOD. Loved it. I'll be back (for workouts that my gym can facilitate, I'm only on this base for a month)

RD BP/PU
1: 20/15
2: 15/12
3: 12/12
4: 10/9
5: 11/9
T: 58/57

2 minute rest between rounds.

Also rowed 500m @ 2 minutes, 1000m @ 4:10. I couldn't resist trying out the rowing machine because it's the Concept2 that CF recommends and I'd never used one before.

m/45/5-8/150

3 x cfwu

Lynne as rx'd

BP: 15, 14, 11, 10, 9 = 59
PU: 19, 18, 12, 10, 9 = 69

Total: 128

BW 195#

7/27
6/15
5/16
5/15
4/17

27/90

Total=117

Total=

24/m/196
Did a push-up Lynne since I don't have a bench at home yet...need to work push ups anyway.
Push Ups - 40-32-23-22-20=137
Pull ups - 21-20-15-10-12=78
First time I got 20+ pull ups, so not too bad overall.

Tom and I did "Murph" today in honor of Lt Michael Murphy with 20 lb vests, may he rest in peace.

Didn't realize I was supposed to rest in between sets. This one destroyed me.

26/m/175

Bench/Pulls

21/21
11/12
8/11
6/8
6/9
5/9

m/39/5'4"/143

144# bp / pu

12 / 16
11 / 14
10 / 13
9 / 11
7 / 11

total = 114

Great work out. I love this one. I've been following crossfit for a while and love. For some reason I'm anti-posting. I have a question and would really appreciate any help. I work in law enforcement and 10+ hours of my day are spent on duty. How is anyone with a demanding schedule able to keep up with the zone diet? please shoot me an email.

27/f/140
As rx'd
3/22
4/20
3/20
3/20
3/20
Total: 118 (PR by 3)

F/30/5'5"/133

Lynne as rx'd (135 BP)
1. 20/40
2. 15/29
3. 15/29
4. 9/26
5. 9/26

Bench Press - 68
Pull-ups - 149
Total - 217

Kelly, you are awesome - incredible numbers. I'm totally inspired.

30/m/140 lbs

press-30/15/15/15/12/ extra 15
pull-up-30/20/15/15/15

#186 Andy P

I also had a joke removed that said "Everybody who posts better numbers than me must be lying!"

46 - 6' - 210#

As RX'd:

CFWU x 3

Bench: 14,12,10,10,8
Pull-ups: 32,30,29,25,25

Total: 195

29 yom, 180 lbs

10/22, 10/20, 8/15, 7/15, 5/15
Total 40/87

bp-185 lbs

Five rounds for max reps of:
25# weight vest push-ups 30/20/12/13/16 =91
Pull-ups 13/14/15/16/17PR =75

M/205/6'4"/25

as rx'd

7/27
5/23
4/22
2/15
3/23
total; 21/110

m/25/165

as rx'd
20/40
16/32
14/30
13/30
14/25
total = 234.

(hands are killing me, bailed out because of hands each time)

Mark (48 yoa, m, 155lbs)
As rx'd
5/37, 5/30, 5/30, 5/31, 5/30

Total 25 bp, 158 pull ups =183

42 Bench with 185#- 2 more than last time
93 PU- 2 more than last time also.

total 135

Rest period was 4- 5 minutes of cutting the lawn between sets. This was the seventh day staight I'm bagged, can't wait for rest day.

M/36/200

As Rx'd Pr by 62! Also did CFE Brick + 500M row.

BP/PU:6/29/08
30/20
30/20
20/20
20/20
20/20

Total:220

compare: 3/9/08
BP/PU:

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

Total: 158

#151

Kipping is the default pull-up. If it says pull-up it means kip.

BW 196
BP-10,8,6,6,5
PU-25,22,21,15,12

Numbers waaay down; CNS is smoked; I did the exercises back to back and then rested only 3 minutes so it's a great WOD for time management but the ego takes a dusting on reps. This didn't go as well as I hoped but each workout is a lesson these days.

Post-500m row in 1:28.9, Possible PB?

m/41/179

165# BP

8-7-6-6-5 = 32
20-18-18-22-25 = 103

total 135 up from 118

Seems I jacked up my left hand...odd bruising from pull ups on my palm. I had to do all pull ups after the first set with just my fingers on my left hand. I guess I'll have really strong fingers if this keeps up!

Week WOD today, but at least I am back at it!

1 - 8/17
2 - 6/13
3 - 5/9
4 - 3/10
5 - 3/10

bench maxed for me at 125 today (bw is 165).

24/m/205

bp- pu

12(pr)- 31(pr)
6-23
8-25
8-25
6-12

40/M/164

Warmup: 3 rounds x 10 OHS, sits, back ext
Jump rope (single, alt feet, slalom, f/b, DU)

125# BP(75% BW, 10# heavier than last time)
13/15
11/15
10/12
9/13
7/12
All Pullups sets were PRs :)

Scaled Lynne, 161: 205 x 12/29 PU, 8/23, 185 x 10/23, 9/19, 8/20

PR 29 consecutive pullups.

Pullups up from 89 to 114 since March. Failing point is in the hands.

M/43/200

BP: 7/7/7/7/7
BA PU: 7/7/7/7/7

51/M/150

BP, PU

12, 50
12, 35
9, 34
8, 30
7, 21
Total 218

Yahoo! I'm super happy to make it back to 50 pullups as an old geezer. I used to do 3 sets of 50 when I was 17, but it has taken two years of Crossfit to return to those heady days. Thanks Coach!

Hey Paul (Apollowswabbie) it was really fun to see your year's accounting. I was inspired to count mine also, and I couldn't believe that I've done 154 workouts so far this year. You are so right, results (and compulsiveness) can make this project self-sustaining.

Oh yeah, my hands feel great; gloves work.

m/40/72/175

ran 2.5m at 19:00

155lbs x 3, 9
145 x 4, 8
145 x 4, 7
160 x 4 (seated), 5 dead hang
145 x 4, 8

ran 1.6 at 11:40

Last time:

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

This time:
Age: 42
BW: 170

BP: 16/10/10/6*/9**
PU: 14/11/10/10/10 (all kipping)

* close grip
** wide grip

As Rx'd (+5# on bench as my BW=160# and I did 165# BP today)

BP/PU
18/31
15/28
13/30
12/29
11/32
-----
69/150=219 (PR)

Last Time Was:
63/106=169

This was my second WOD today. Not something I do often, but wanted to catch up today and get a full rest day tomorrow. Wow, I'm gonna sleep good tonight...

BW 235

BP/PU
14/18
8/14
7/13
7/13
0/13

I did three sets of bench press yesterday so I was a little worn down on the bench today. I did 135 lbs for reps on my last set of BP

BP 95#

BP/PU
8/21
8/23
6/24
5/19
5/19

32/106=138 (PR by 44 reps total)

Kinda dissapointed that I got the same reps of bench press as last time :P

Last time:
BP/PU
10/15
10/17
7/9
4/9
1/12

32/62 = 94

and I had no spotter for my bench press

#91 Ken C - it looks like the air at the Games should be ok.. here's the air quality forecast for the area..

http://weather.weatherbug.com/CA/Aromas-weather/air-quality.html?zcode=z6286&zip=95004

Used 100# for the bench press
8-10
6-10
6-7
7-10
7-10

Totals: 34-47=81

Second time using 100#, went better, more consistent than last time, definitely better pull-ups, bench press was down overall, but beat my score by 10! (Plus I put in 2 hours of softball before this workout.)

great Esquire article , what I learned:
1) It is going to take more than 20 minutes a day to stay fit into the 70s
2)never stop playing
3)take care of your skin at any age

Great article

I used google on Don Wildman, the Circuit but could not find the workout. Does anyone know the specifics?

only rested 3 to 5 minutes after pullups.
no rest between benchpress and pullups.

BP: 18,17,14,13,10 =72
PU: 30,30,30,30,35 =155

Total: 227 (pr)

M/32/6'3/210

As Rx'd

BP(210#)-3,3,3,3,3=15
PU-10,10,10,9,8=47

F/32/6'3/178

BP(50% BW)-7,8,6,5,6=32
Assisted PU-8,6,4,4,4=26

Ready for Rest day! Eyebrow 2 ankle fatigue!

M/31/172lbs

BP -- PU
5 12
5 10
5 11
6 10
6 12

27 + 55 = 82

M/47/5'11"/192#

BP:190#
12/15
10/8
8/10
9/10
9/10 Total: 101 Reps

m/35/168

Bench at 168
25,20,18,14,12 = 89
Pull ups
50(PR!),30,30,25,25= 160

Total reps= 249 (PR!)

CFWU sans pullups or dips bench bar,then 135 to set myself up. I haven't benched in a while
85% body weight=155
Pull-ups were dead hang
10/9
9/10
7/9
7/11
7/8
m/30/180

F/37/5'4"/143ish
Skipped-still have elbow tendinitis.

185# bench, kipping pullups. Rest between each set.

BP - 12,10,9,8,6

pu - 20,19,18,17,14

T- 133

189# m

40m/5'8"/202

I'm still not able to do addition even at this advanced age, so first set on the BP was at 210# instead of 200#.
BP PU
11(210#) 11
12(200#) 10
11 9
10 9
10 7
total reps 100

13/16
10/14
7/11
6/11
5/10

ME:
Really tired and weak today, so I wimped out and just did 3 rounds of max pushups and max pullups. 18/8, 19/7, 23/7

WIFE:
Buttercup scale from Brand X, 3 rounds max rep pushups/pullups. Subbed Ring Pullups with feet on a bench and pushups from the knees
5/7, 9/6, 10/5

Thanks Coach!

29yo M 180lb 5’10”
CFWU x 3; 5 pull ups, 5 ring dips per round.
Bench Press 45lbs x 5-5 95lbs x 5 135lbs x 3 155lbs x 2.

As rx’d:
Body weight bench press @ 180lbs: 8-8-8-6-6 = 36
Pull ups: 20-16-12-12-10 = 70
4 minutes rest per round
Foam roll after.

37M/5'10"/163#

170# BP / Strict PU: 11/12, 11/12, 11/12, 10/12, 8/12

Total BP reps same as last time; 5 more total reps on PU. Kept same BP weight to stay consistent w/past. Small R-shldr inj made it difficult to push BP reps thru.

As Rx'd:

My chest is so weak!
Body weight bench press @ 180lbs: 5-5-5-5-4 = 24
Pull Ups: 21-20-17-15-15 = 88
3 minutes rest per round

m/36/185

As RQ

Body weight bench press (185#), Pull-up

BWBP: 7,5,5,2,3
PU: 22,11,7,12,13

Didn't have anyone to spot me on bench, so didn't push to failure. All but third set of pull-ups were on a split bar with way too much tooling. My hands were burning after the first set. Frustrating. The third PU was done on a split bar with padding. That was a mistake. My BP has really improved even though we don't work on this much in Xfit. Cool!

47 / 172

David and I did Murph with a 20# vest instead, broken up Cindy style.

His performance was MUCH better than mine.

Those of you in the service, thank you.

We don't have a bench, so we subbed ring pushups with feet elevated, rings almost to the floor (could touch with extended fingers while on them). GF did ring rows rather than pullups.
me-
RPU: 13 17 14 16 17
Pull: 8 8 7 8 9
gf-
RPU: 10 10 7 6 10
Row: 12 12 12 8 13

Hint: Don't get up at 745, eat breakfast, then work in the yard for a few hrs, work on a vehicle for a while, then without any lunch, start a WOD at 1:45pm.

Sunday 06/29/08

As substituted

Five rounds for max reps of: Push-ups, Pull-ups

10,2
7,3
4,3
3,2
2,1
__________________
M/46/6'/194

M/46/145

CFWU2 sans pullups

Bench at 145lbs

BP / PU
14 / 25
10 / 16
8 / 16
6 / 16
6 / 16
44 / 89
= 133

On swinging pullup bar.
On 4 minutes rest between sets. No rest between BP & PU's.
Total time about 24:00

#65 Kelly Moore - Incredible!

#212 Gillian Mouncey - Who's awesome? You. WOW.

#231 mas - Congrats on making 50 PU's! Fantastic work for a FOG! :) I'm still working on 30, was thwarted by my swinging pullup bar today. Soon!

Take care,

m/46/218/6'2"

Ju Jitsu seminar training
5hrs sat
4hrs sun
cfwu
bp / pu
8 / 10
8 / 10
4 /9
5 / 6
1 / 7
bp 225
pu no kipping on straight bar

30/m/195

TOTAL: 121
#200 Bench Press: 6, 5, 3, 3, 3 = 20 reps
Pull-Ups: 25, 21, 20, 17, 18 = 101 reps

48/m/145
3/20
4/20
6/21
5/21
6/18
128

#241

Laird Hamilton's schedule (from Lift Magazine)
I assume Don Wildman's Circuit is included in this.

So What Does Laird's Typical Workout Week Look Like?

Monday: Circuit training with weights. He works the entire body in about 1.5 to 2 hours. He chooses 20 different exercises and does enough sets per exercise to get 105 reps (this is a rough workout, by the way).

Tuesday: Rides a mountain bike for 2 hours, followed by "sand training" (lunges, push-ups, log pull, sand dune sprints), and ends with "water activity" (surfing, wind surfing, kite surfing, etc.)

Wednesday: Circuit training…followed by a "short" bike ride of 1.5 hours.

Thursday: Bike (mountain or road for 2.5 hours), sand training(lunges, push-ups, log pull, sand dune sprints), and water activity (surfing, wind surfing, kite surfing, etc.)

Friday: Circuit training…followed by a "short" bike ride of 1.5 hours.

Saturday:Rest (surf if the waves are breaking nicely)

Sunday: Bike (mountain or road for 2.5 hours), sand training(lunges, push-ups, log pull, sand dune sprints), and water activity (surfing, wind surfing, kite surfing, etc.)"

BW 177 "Lynne"
Five rounds for max reps of:
Body weight bench press (subbed 145#X3, 145X5, 145x2-135x3, 140x5, 140x2-135x2):
Pull-ups 14,13,13,12,12

Last time I did 140 for at least 5 per set, but I am still recovering from yesterday's 63 95# thrusters).
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.

David, (BW about 155)
Body weight bench press (subbed 95#): 6,7,6,4,7

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.

m/16/5'11"/175

Body weight Bench press 175#
pull ups

15/25
12/25
11/25
9/25
9/25

It was nice to do something with bench again!!!

I'm trying to get my cousin into crossfit, any motivational tips anyone?

wow - i wuz totally cured of my "Asian eyes" for the few seconds right after i looked at Gillian, then Kelly's numbers! insane. thought nobody wuz gonna touch Speal's awe-inspiring performance from last time Lynne came up. amazing how high the bar keeps rising.

today; no Lynne. difficult to muster the mental confidence to push without a workout partner to spot the bench.

this morning
breakfast: run 45 minutes = 6 miles
cfwu, 2x10 db swings @ 45# db, 2x25 double-unders, 2x10 kte

"Nancy" didn't really go for time, but otherwise as rx'd ...
5 rounds of:
run 400m
15 x ohs @ 95#
time = 16:12

6/11
6/12
6/11
4/12
3/9

6/11
6/12
6/11
4/12
3/9

11/6
9/8
7/6
6/7
3/4

Damn. My hands were the main culprit behind my poor pullup numbers. I need to buy some tape or gloves or something.

198 reps. I needed 31 reps my last set to get 201. Jumped into it too quick. I should have pr'd. :-(

BP then immediately to pull ups, then 3 minutes rest, BWT-174#
BP-15/10/6/5/5
PU-25/21/15/12/12
Total-131
Pull ups felt very tough today.

Short bike ride with Melissa to wu.

16/20
14/14
11/10
7/11
4/10

080629 total 117
080309 Did not complete
080222 Did not complete
070117 total= 114
071207 total=113
071023 total=121

f/36/5'3/125

5/4
5/5
5/4
5/4
4/4

Small numbers, but I did the weight as rx'd, and I think it's the first time I've been able to say that.

m/24/6'1/215
BP @ 215#
1:7BP /12PU
2:5/10
3:6/10
4:5/9
5:5/10

#101 Pete

with regard to lynne, i stand corrected. you're right.

CFWUx3 - pu's and dips

Lynne
Used weight based on 2/3 of bw, (generally the standard woman's substitution) so 85lbs
BP: 7,6,5,4,3 =25
PU: 20,18,20,19,18 =95

Total: 120

Bench Press (Bowflex 190 pounds) - 14,13,10,11,10 = 58
Pullups (strict/dead hang) - 8,7,6,5,5 = 31

5 rounds the rest in between was a quarter mile upward pyramid:
30 pushups / 5 pullups (using a soccer goal)
400 m
30 pushups / 5 pullups
800 m
30 pushups / 5 pullups
1200 m
30 pushups / 5 pullups
1600 m
35 pushups / 5 pullups
400 m

and a long stretch afterwards

M/27/5'10/220lbs

last time doing this. I was 236lbs and I used 225lbs So 11 lbs less than bodyweight. This time I was 220lbs using 225lbs. So 5 lbs up, and i havent benched 225 since this last workout 3 months ago. YOU WANT TO KNOW IF CROSSFIT WORKS?

previous today
2/7 3/16
2/6 3/10
1/5 2/10
1/4 2/10
1/4 2/8
Total
7/26 12/54
33 66

Three months, I've lost 16 lbs and doubled my Lynne total. Thanks Coach.

Vance

30th June, 2008

Bench Press
15 @ 60kg
12 @ 65kg
10 @ 70kg - Some guy spotted me too much
5 @ 70kg
4 @ 70kg

Chin-ups
13
8
7
7
5

25m/5'10/140

120 pound bench presses, dead hang pull ups

4/10, 4/8, 3/8, 3/9, 3/8

Can't do either of these bodyweight, so decided on the 135 number.

134# (forgot collars) bench press
135# pull-up (gravitron set to 85)

1:10-6
2:11-6
3:9-6
4:10-5
5:8-6

200#

161 total reps

M/27/206

BP at 205- 13, 7, 5, 4, 5

PU- 31, 15, 10, 10, 15

Played my first kickball game of the season today, and I got MVP of the game. They didn't give me a trophy or anything, but it was really kind of a huge deal.

3pm
spent 3 hours at the climbing gym working on some stuff and finished with speed climbing and beat my previous best on a route by 3.5 seconds.

7:30pm
Lynne-modified
Five rounds for max reps of:
Ring Push-ups
Ring Pull-ups
-done with body armor and 4min between rounds-

1 17/10
2 20/10
3 15/8
4 13/8
5 14/7

79/43=122total reps

I wasn't too surprised at the low reps, but the ratio of push-ups to pull-ups was unexpected. Either my back and other flexor muscles were smoked from climbing keeping my pull-up reps low or I should have done ring dips as the substitute for the bench press. Next time will be as rx'd and if I need to modify again I will do ring dips and pull-ups with no vest.

M/225/36

1-7/22
2-8/20
3-8/18
4-7/20
5-7/7-callous tear discontinued the pull ups

M/25/175

No rest really in between:
12/19
10/16
8/13
7/12
6/14

Puppies:
do 5 rounds of
max push ups
max pull ups band assisted

15/14
16/13
14/11
14/11
12/13

M/20/5'9"/220lbs
1.10BP, 15 pull-ups
2.9BP, 12 pull-ups
3.6BP, 10 pull-ups
4.4BP, 10 pull-ups
5.5BP. 10 pull-ups

minimal rest time, total time was 27 minutes

I just started CFE workouts yesterday and I did the swim listed on the site 5-6 hours before lynne... Bad move lol...

M 27 77kg

Scaled to 3 rounds as per brand x for pack

BP (all 77kg) Pullups (all dead hang no kip except where noted).

1. BP - 6 Pull Ups 9
2. BP - 5 Pull Ups 8
3. BP - 4 Pull Ups 4 (+5 kipping)

195 lb

8,6,5,5,4
10,15,12,11,13

total: 99

85# chest press

11/10
13/10
9/10
9/8
8/7

BP/PU: 13/40,10/36,8/31,6/30,6/28 = 208

25/M/195/6'2

18/33
13/23
12/25
11/23
11/21

PU: 21, 15, 12, 10, 10
Bench: 10, 10, 10, 7, 6

m/37/183/6'0"

am: Beach workout 30 Burpee-KB snatch 45lb
22:15 50 flutter kicks
50 squats
50m bear crawl (3 rds)

pm: Lynne 10-25/9-17/8-20/7-20/6-19

85 kg BP
12+10+10+8+8=48
Pullups
31+26+23+20+20=120
Used gloves on the 4th set of pullups. I think that took probably 1 or 2 off at least. Killed the grip.

I did each set on a 5 minute cycle for a total time of around 46:30

33/M/185

BP: 16/14/12/10/7
PU: 20/22/18/15/13
Total: 147 pr by 12

Today was Garrett's first day of CrossFit:

Garrett/215
Bench 12 5 7 7 7 = 38
Pullups 4 3 3 3 3 = 17
TOTAL: = 55

Jim/170
Bench 7 5 4 4 4 = 24
Pullups 26 15 18 13 8 = 80
TOTAL: = 104

MAWL

A - 155 lbs./115# bench, PUs done with M helping up, concentrating on negative
BP: 5/4/4/4/4
PU: 3/4/3/3/3
Total: 37

M - 205 lbs.
BP: 8/8/8/8/7
PU: 20/16/18/17/16
Total: 126

Ian

M/26/158/5'11

3xCFWU
WOD
As Rx'd
BP/PU
R1-15/15
R2-14/13
R3-13/11
R4-12/11
R5-11/11
TBP-65 TPU-61 OT-126

Mike-M/24/182/5'9
3xCFWU
WOD-used 158pound PB
Pu's As Rx'd
BP/PU
R1-9/6
R2-8/5
R3-9/6
R4-7/5
R5-6/4
TBP-39 TPU-26 OT-65

27 / 6'6" / 87 kg

BP - PU
8 - 29
6 - 25
4 - 20
2 - 16
2 - 16

Total: 22 - 106

30/M/180

Bench:9,8,8,7,6=38
Pull-ups:22,22,20,15,16=95
Total:133

BP: 185
BP: 9/6/6/5/5 - 31
PUs: 14/10/12/10/10 - 56

Did Crossfit 500 yesterday, seemed to hurt performance.

im gathering we were allowed rest periods between exercises? i didnt take any.

BP(60kg)-PU
3-42 (New PR on Pull-ups!!!)
3-22
2-22
2-22
2-22

Total: 12/130

M/21/5'10/160

Last time I go to my globo-gym in the late evening! Packed is not the word. Could not do the workout in rounds for fear that someone would nab my bench while I was on the PUs and vice-versa.
Otherwise as RX'd:

BP - PU
6-13
6-12
5-7
5-6
5-6
Total: 71

Poor show. Thank jeebus for rest days.

47 5'10 195

cfwu x 3

BP 6 PU 12
BP 5 PU 11
BP 4 PU 10
BP 4 PU 11
BP 3 PU 10

Took ~ 3 min between rnds

m/33/164

cfwu x3 (no pullups)

7/15
6/12
5/10
4/10
4/10

Bench (135lbs) 6,5,5,4,3 = 23
pullups 12,8,7,6,6 = 39

28/m/180

as rx'd (rested 3 min b/w exercises)

BP: 20, 17, 12, 10, 9 = 68
PU: 41, 34, 25, 27, 33 = 160

Total: 228

34 rep PU improvement. Amazing what a day of rest, chalk and a fixed pull up bar will do. probably had more pull ups in me, but I was trying to save a little for the bench. besides, my left hand tore on the last set of PU, so I figure I was pretty close to maxed out.

Bench 15-11-8-6-5
Pull-up 12-10-8-6-6

34/m/6'2/186

BP(185)/PU
12/25
10/23
9/20
8/18
7/17

170#

15/20
12/14
8/12
7/13
7/10
==============
CF Total: 118

Previous two Lynne CF Total: 91/93

10/13
10/12
9/18 (found chalk)
8/22
7/23

T=127

PB=211

BW 178, best was @ BW of 168. 10 pounds of inert metabolic material makes a big difference on this one. Not to mention the two brutal workouts before it.

When you do the pullups does that mean consecutive w/ absolutely no resting in between reps or...?

When you do the pullups does that mean consecutive w/ absolutely no resting in between reps or...?

Previous total on 3/9 was 114

m/205

bp/pu
13/21
11/19
11/18
9/15
9/13

Todays total 139

My progress was mostly in the pullups but the bench felt pretty comfortable today as well. A little over 2 years ago I couldn't do a single pullup...now 21 just seems awesome. Then I look up the list to folks doing 44...crikey I've got a long way to go.

Thanks for the workouts!

#138 Smithy

Chelios has expressed a desire to play in the 2010 Olympics. http://www.faceoff.com/hockey/nhlnews/story.html?id=1bbd9798-9cab-41ed-9161-d5f00d069016

He's so inspirtational to me, it just goes to show that if you stay in great shape, anything is possible.

31/M/150/5'8"

CFWUx1
Three rounds for Max reps of:
Ring-Dips= 14,9,7
Pull-ups= 12,12,12

Rested 3min btw rounds

BP/PU
7/29
4/23
4/23
4/23
5/16

36/6'2"/192
Colorado Springs

Numbers as RX'd:
Bench: 12-8-8-5-4
Pullups: 34-32-25-6-10

Ripped my hands from knuckle to knuckle at the end of round 3 and felt a strain in my right shoulder blade area. I knew things were going downhill quickly. Taped up and kept going. Reversed my grip on the pulled side to get off the last 16 count on the pullups. It was looking like a new PR until round 4.

28/m/5'10"/180

Limited warmup
5 PU/5 dips/some situps-pushups

All rounds at 145 on the bench
BP/PU
RD1: 4/15
RD2: 4/12
RD3: 3/12
RD4: 4/5
RD5: 4/8
19/52
Total: 71

cfwux3 - light dips, light pullups
165 lbs Bench
1 - 14/15
2 - 13/14
3 - 9/8
4 - 7/11
5 - 8/12
51/60
Tot = 111

Age 52/BW 250# LYNNE; Bench press @ 250#/pullups for 5 round (3/8, 3/9, 2/9, 2/9, 2/9).

it's been a while since i've done this and after going to alaska for 3 weeks and not working out it hurt more than usual. i started strong and finished kind of weak.

BP: 17,11,7,8,6
PU: 33,21,18,20,15

M/23/272lbs/6'3"

BP:8/7/5/4/3
PU:6/10/8/8/7
Total:35

M/29/5'10/200#

Whew, coming off of Fight gone Bad into this the next day was a hoot, assuming your vocabulary replaces the word "hoot" with the words "huge bag of suck." Not a whole lot of shoulder left today, but here it was...

X-Fit Warmup, skipped dips/pulls, added 5x3min Round/1 minute rest thai Heavy Bag work.

BP (205#)/Pullups (Wide Grip) as rx'd
15/15 - 14/14 - 16/14 -15/13 - 13/10

CFWU - scaled pull-ups down to 5 per set

As Rx'd (weight is 172, lifted 175)
14/29
11/25
10/24
8/21
7/21

m/31/230

CFWU x 3 x 15

BP BW max reps / PU max reps

21 reps - 5 kipping
20 reps - 10 reg.
16 reps - 6 kipping
15 reps - 11 reg
17 reps - 8 kipping

I am still working on my PU. I do not have the kipping thing down yet.

M 33/144/5'7"

BP 3-3-4-5-3
Pull-Ups 12-11-11-8-9

M/31/199

used 75# dbs for bench press
16/21
14/16
12/14
8/12
8/12
=133

scfd1 0508
32m 190#
definitely "huge bag of suck". I feel weak.
13:00
19/14
12/10
12/13
12/12
11/9
= 124

M 37/195/5'8"

BP 12-11-10-7-7
PU 16-15-12-12-11

Had much trouble getting more intensity. Probably could have done 20% better on a better day. Can't wait to see what I do when I lose this 20 extra pounds.

m/43/175

BP 145# Pullups dead hang
1. 21 16
2. 14 12
3. 15 11
4. 10 9
5. 12 8

Total= 72 bench press
56 Pull ups

m/37/194/70"

BP 195#, PU Kipping

1. 12/18
2. 12/17
3. 10/16
4. 8/15
5. 7/15

Total: 49/81 = 130

Pleasantly surprised. 2.5 months CF. Haven't benched in over 3 years.

BW 182
Bench 190

BP 30/24/20/17/17
PU 35/27/23/22/20

Modified to do pullups first, then bench (I wanted to see what my dead hang max was at).

pullups/bench
19, 14
13, 12
10, 9
9, 8
7, 8

numbers are kind of down, disappointed with my max pullups, and bench pressing felt awful..*sigh*

bench/pull-up
17,25
11,17
6,12
6,11
6,9

anyone have an explanation as to why i may have totally died & plateaued come round 3 in the BP? any insight would be greatly appreciated!

175#
2/13 (deadhangs)
2/23 (hands are the limiting factors for all of these sets...)
2/25
2/23
2/17

Followed by a 6:30 mile

51 yoa new guy, 5'08", 185 lbs

BP, at 185 lbs: 9,7,7,6,5=33
Pull ups 8,6,6,5,5= 30

Did today, 6/30

M/41/165

Lynne-

BW Bench press- 36 reps total. First set was the best. 10 reps.

PU-- 71. best set was the first, 23.

32/M/190
as rx'd
BW Bench Press 12 12 8 9 9
Pull-ups 25 23 20 18 15

Total BP 50
Total PU's 101

23/M/185lb

BP: 12, 12, 12, 9, 7
Dead hang PU: 12, 14, 13, 11, 12

age 18 bw 170
170# bench press: 9/6/5/4/3
pullups: 26/20/20/20/20

M/30/197
Bench @200 lb 23-22-21-21-20 (107)
Pullups 16-13-13-13-12(67) Total (174)

used 190

bp 6,5,4,4,3
pus 16,15,14,13,13

bad day bp good day pullups pr of 93

Need to do more bp after wod

Not my best result, but great effort.
pre: rom stuff
post: 5minute drill on swim, then tabata swim

used 235 for the bench close enough now
10/10/9/8/6 almost did not get it 43total
pulls used gloves, should not have sets of 10 after restarting set one due to glove issues, did last set without gloves felt so much better 50reps total

score 93 reps

M/72/195

1st time doing this WOD, been Crossfitting for about a month, best decision I ever made in my life. Did dead hang pullups. I still need to work on the kip.

20/12
15/10
13/9
9/6
9/7

M 35/226
@ Fire Sta. 32

first round 25/20
then got a run, return 45 min later

20/13
12/12
7/13
7/12

Reading this article, I couldn't help but notice the difference between two great men, Wildman and Coach. Both are inspirational men, men of conviction and men of spirit. Both men have carved a great life for themselves in the fitness industry. But the differences just blew me away. One made millions getting the Globo Gym craze going then selling his business when it started going away from what he saw as the true path. The other insists on hands on training of all coaches and trainers by qualified and hand picked personnel. One hangs out and trains with Rock Stars, pro atheletes and celebrities, while the other spends his weekends certifying working class schlubs like us. One goes heli-skiing and surfing in exclusive resorts, the other stays at the flea bag hotel off base while training a bunch of motivated military service members to use fitness to save their lives.
Anyway, both are pretty cool dudes but if great men are remembered by their legacy, I'd say Mr. Wildman's legacy is Vic Tanny and Globo Gyms, while Coaches' legacy is that he gave his gear to CrossFit Camp Pendleton. Watch the CrossFit Camp Pendelton video and I think you know exactly why Coach does what he does.
Drive on Coach, Drive the F*** on!

BP (87,5 kg, 193#): 12/10/7/7/7 = 43
PU: 13/14/8/10/10 = 55

Total: 98

m/35/235
used rings for Lynn tonight. Max pushups and pu's

15/8
11/7
11/7
11/6
10/6

Vacationing in Orlando, Hard Rock Hotel.

25 minute warm-up run

Bench press done on Smith machine (and pull-ups--no pull-up bar available)

3 sets at 155#, 8-10 reps (haven't benched in months--shoulders were protesting)
2 sets at 185 4-6 reps (body weight)

7 pullups per set

29yo/m/5'10/205ish

Pullups - 5 sets, 5,4,4,4,4. Had to kipping them from set 2 on.
Bench, 1st set at bodyweight I did 2+1assisted. I then did 1 set of 8 negatives at 100KG, then 3 more sets of 4 reps at 80KG assisted.

I threw in 20 mins on eliptical and 3 sets of single leg squats to finish off a not-so-hot workout.

24/m/183

BP 185#

only had time for 3 rnds

10/24, 7/17, 4/15

Mike F:

BP 195#

7/25, 6/22, 5/17, 4/19, 1/14

M33/181/6'2.5"
Lynne with 3 mins between every set.
15/25
14/25
13/20
12/22
12/27
66/119
185 total

used 205 for bench

bp 12,11,13,12,11,
pus 15,7,12,16,18

total 127

cfwux3

Bp (185#) - 3/3/2/3/6 (guess I was holding back a little)
PU (kip) - 24/15/14/14/14

Total - 98

23/m/185

BP 185#

5/23,4/18,2/14,2/13,2/12

M/51/6'/195

Lynne SEAL version

5 rounds-
max bw bp
rest one minute
max pull ups
rest one minute

BP was 195 - pullups dead hang
11/8
7/7
5/6
5/5
4/6

total: 64 previous best was 58

Total: 169

Body weight: 180 lbs.

25/12
20/6
14/5
13/4
13/3

ok, couldn't work out this weekend, that is likley not going to change, so i did sundays workout today(monday)

5rounds of max bench at my body weight (165)
max pullups (kiping)

bench/pullup(kiping)
15/21
11/14
6/19
10/14
10/17
Not bad, I'm happy with it.

A day behind..

CFWU x3

WOD
(BP/PU)
1 14/25
2 12/20
3 10/20
4 5/20
5 9/20

Total: 155

13 shy of last time. Played it safe on the PU's & probably should of got a couple more on the BP's. Felt like I should of got 30+ on the 1st rd of PU's. Oh well.

Get some, Go again!

BW 165
14/20
12/20
9/18
8/18
9/18
Total: 146

bw-193

wu
10x squats, overhead squats, goodmornings, situps
a few pullups and bench presses

wod-scaled as noted
155x11 & 12
155x6 & 10
145x6 & 6
135x6 & 8
135x4 & 5

BW: 180
(Bench/Dead-Hang Pull-Ups)
13-11
10-9
8-6
6-5
4-4

I was disappointed with my results -- I guess it has been awhile since I benched last, but I was hoping for a longer sustained effort on both the bench and pull-ups -- it seems to have fallen off pretty quickly. Next time.

Did 2 rounds of pushups and pullups on rings

40/38
22/20

Worked at the FT Drum Air Show this weekend, so I'm behind.

Worked muscle up form with Ray Kaplan; I'm SO close to my first! Many attempts, all not quite. I'll continue to work transition. Definitely impacted my WOD but I'm greedy for that first muscle up!

M/34/5'6"/185

1st Round
11/8
5/6
4/8
4/7
2/6 (hit the rack on the way up on 2nd rep of BP)

Definitely not happy with it, but my kipping pull ups are getting better.

tok 4 days offs

CFWU 2x15-squats (resting right ham/back of knee)

bench 135 10/10/8/6/6
Pullups 12/10/9/10/10
extra pushups 60
pullups on gravitron 50

waiting for recovery to right leg.

01/17/08 - 53/75 = 128
02/22/08 - 60/81 = 141
03/09/08 - 60/91 = 151

Today - 54/93 = 147

Pretty good considering I've been slacking for the past month...

CFWU x 2

Then Lynne:

Bodyweight 193#, benched 195#

Round 1: Bench x 11, Pullups x 34 (PR by 9)
Round 2: Bench x 9, Pullups x 25
Round 3: Bench x 6. Pullups x 27
Round 4: Bench x 6, Pullups x 27
Round 5: Bench x 5, Pullups x 29

Total: 179

I rested approx. 5 min between rounds. The pullups improved again after the 2nd round because I discovered that I could hang on the bar and allow myself to recover, and even let one hand go to shake out the lactic acid. I was sure I could nail 30 pullups for the last set to get a nice round 180, but my grip failed on me before I could get my chin over the bar.

M/22/6'1/185

"Lynne"

as Rx'd

16 / 30
16 / 30
15 / 25
14 / 27
13 / 25

Total = 75 / 137 = 211 (PR +58)

previous PR = 56 / 97 = 153

as rx'd a day behind

165# bench
pullups

5 rounds max reps, 3 min rest between rounds

24/25
17/22
10/15
9/13
9/13

68 / 88

march 2008
68 / 85

body weight 160

20 bench 37pull
14 bench 18pull
7 bench 14 pull
7 bench 13 pull
6 bench 13 pull

whoops ha
total= 149

M/34/170
8/20
8/20
7/16
6/14
6/14
TOTAL 119 WAS SICK TODAY

160LB/M/5'8"/27
AS RX'D
10/20
10/20
10/20
9/11
6/15

45/86

33 yom/168/6'0"

BP @ 165

8-23,7-15,6-12,6-14,6-15

as rx'd

150# bp: 16,8,8,6,6
pu: 16,8,8,6,6

M/38/150

BENCH 205LB/PULL
15/15
7/10
5/10
5/10
4/5

BP:
165X 7,7,5,5,4
PU:
16,13,10,14,8

DOS: The numbers I TM you were from memory. These numbers are good.

This was a grip killer!

Bwt: 168

Bench(170)/Pullup
12/30
12/26
10/29
9/20
10/30

Total: 186 (pr - I think)

26/M/6'2"/205

Used 150# for bench

BP/PU

15/10
10/7
6/10
7/9
8/8

"Lynne" (with strict Pullups)

BP/PU

11/12 9/12 9/10 8/12 7/10

total = 100

Yep! 161 last time, PR by 25!

Used 165# for the bench. Kipping pullups.

12/21
9/16
7/14
6/14
6/12

Total: 40/77 = 117

BW 155

BP: 11, 10, 8, 8, 4
PU: 25, 15, 20, 15, 20

Total: 136

38/m/190

bp 15,11,11,10,7
pu 30,21,21,20,21

total 160

36 M 168#

21/30
12/17
9/17
11/16
10/18

Total=161

Rounds without breaks...ouch. Subbed push-ups.

38/12
17/8
7/4
8/4
10/4

I really should have broken them up better...but seriously, I broke the pull-up bar I was using in the middle of the 3rd set. I could have got a couple more, I think. And my last set of push-ups showed I was definitely sandbagging in the previous 2 sets. I'm learning to push myself harder than I thought I could, though.

as rx'd 80kg

20 + 26
17 + 24
15 + 21
10 + 16
10 + 17

Total=176

CFWU X 3

WOD
BP/PU
14/25
11/25
11/28
9/30
7/24

D.J. is a fag

175/ 29/m

used 175 as weight
- no break between bench and pullups

Bench press- 14-13-12-10-9
pullup- 27-20-15-16-16

pull ups 36 30 24 30 31
bench press 9 9 7 9 8

150#

M/35/189

211 as Rx'd (190 bench)

30/31,21/25,17/22,13/20,12/20

Huge PR for me today. Previous best was 158. It helped that I was going against a couple of the guys today, but hey, it's not a competition...

29/m/185#

9/13
8/12
8/11
6/9
5/8

26 yom 6'2" 155#

Pre: CFWUx3 (pullups only x1)
Bench 95# x10
Bench 135# x5

WOD:
Bench 155#/Weighted pullups with 40# db

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

Still weak for taking last month off....but getting there.

Post: Nothing

25M/6'6"/240

245# bench press/ Pull-ups

8/25
8/25
8/25
8/20
8/29

total: 164

BP/PU
5/6
6/7
6/5
5/6
5/4

M/23/152 GregAWu

Bench ~155 in "3-D" smith cage (not sure of machine bar weight).

BP - 9,8,7,7,7
Pull-up - 35,33,30,25,30

Total: 191

27m/6'1/210
16/30
12/23
12/21
10/20
9/20=173pr by 53 reps I guess this crossfit stuff works

BP: 15 12 10 10 6
PU: 16 13 16 16 10

122 (-8 PR)

39/m/170

18/32
15/28
13/25
10/30
9/24

total = 206 (+9 pr)

weighing 170 has its benefits!!

4/22, 4/20, 5/18, 5/14, 5/11
@ 215#

Bench was kind of tragic today. Probably should practice it a bit more.

M/5'10"/175 lbs/age 20

wrist not good enough for bench yet

PU's
30
20
20
15
16

MGySgt. USMC M/46/6'2"/202

1st Time trying this weight. I felt OK but know I would have better results if I used a spotter. Something about not wanting to have to call for help if the ole muscles gave out. ha ha ha

BP 205 x 5 PU Deadhang x 10
BP 205 x 3 PU " " x 8
BP 205 x 3 PU " " x 8
BP 205 x 3 PU " " x 8
BP 205 x 3 PU " " x 8

Almost didn't make it on the last BP. Had a couple of youngsters ask if I needed help as my face was turning bright red. ha ha ha. Couldn't let that happen. Finished unassisted.

OooRahh CrossFit. Took my dogs out for an easy 2 miles afterwards.

"Lynne"

Five rounds for max reps of:
Body weight bench press (180 pounds)
Pull-ups

6/32
6/27
5/27
5/27
5/24

164
--------------------------------------------------
Compare to 080222

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

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

155

At work today, so my equipment is lacking. No spotter, on smith machine, can't kip on crappy bar here. Did w/o "super-set" style, resting after pull-ups.

275# x 5/ 15 jumping pull-ups.
265# x 6/ 13 "
265# x 5/ 12 "
265# x 5/ 10 "
255# x 5/ 10 " Plus..
205# x 5 (did these on last set as "dropped" set for practice prior to pull-ups).
135# x 15.

Did this yesterday, day after the run/kb/thruster/kip wod so kips bit weak I think.
Also did after a wrestling class.

Bench @ 75kg - 5 mins between rounds
15/20 kips
11/15
8/15
6/12
Then 9 min break due to chatting
6/10

6/13
5/11
3/10
3/7
2/7

67

All PU were ring pullups

Looking forward to improvement.

m/23/145/5'7"

7/10
6/8
5/8
3/5
3/5

m/23/145/5'7"

7/10
6/8
5/8
3/5
3/5

why doesn't it post

m/23/145/5'7"

7/10
6/8
5/8
3/5
3/5

7/10
6/8
5/8
3/5
3/5

33/M/185

BP: 185

BP / PU
30 / 35
17 / 23
14 / 23
12 / 20
12 / 21

85 / 122
Total: 207

102 total

Round 1 Round 2 Round 3 Round 4 Round 5
Bench 13 11 8 7 6
Pullups 20 10 9 10 8

2 minute rest between sets

15@170/12PU
12/10
8/8
7/7
6/7

7@75
7
6
4
4

1st Lynne! I'm new to cross fit so I still suck at pull ups, but I'll get better!

Total=65

46/m/270
3x forgot 245 x 3, 245 x 3, 265x 3
12,10,9 pus on gravitron at 15

190#/32/M

12-25
10-18
8-14
6-12
6-10

I was beat tired and feel I had a bad day with the weights. Gunning for much better next time.

M/28/6'2/195 Martial Artist: TangSooDo - 3.5 yrs

Warm-up
- 5 min. of rowing on C2

WOD (Scaled): 5 Rounds
- Max Clapping Push-ups
- Max Assisted Pull-ups (4th Setting from bottom)

Round 1: 10/10
Round 2: 10/10
Round 3: 10/10
Round 4: 8/6
Round 5: 5/5

8,17
8,14
5,10
4, 10
4, 7

87

40/m/160
BP/PU
22/40
13/21
10/12
9/10
5/10

15 minute abs warm-up

3 minutes + between each round

160lb bench (up from 155 previous)

28/20 (previous 30/18)
15/12 (previous 18/14)
8/10 (previous 14/7)
8/7 (previous 12/8)
8/6 (previous 10/7)

25/M/71"/173

175*16,12,9,8,6
Static PU 13,10,8,6,6
3min 30 sec in between sets

M/38/190

BP/PU
12/13
10/10
10/14
10/13
11/14

53/64

160lbs

9/16; 6/11; 6/9; 5/7; 4/8

M/160/5´10"/40 y

Lynne
7/16
5/12
4/11
5/12
2/10
=23/61

Total 84

M/20/165

30/31
21/21
16/21
18/21
13/21

BP PU
9 21
8 17
7 16
6 15
5 10 total 114

my bench ability has gone way down in the 6 weeks i have been doing crossfit. pullups have gone up

Did pullups and pushups
24/24
12/10
9/10
8/8
9/8

real tired and light headed today, bad performance

Had to do these guerilla style, with a 35 lb. weight in a backpack instead of bodyweight bench press.

Pushups: 10/10/10/10/10
Pullups: 6/5/4/3/3

Pullups are still my weakness. Gotta get better at these!

m/170lbs

bp pu
18 25
16 21
13 20
10 21
8 20

18/23
13/20
8/18
8/16
6/14
144

major arm pump after first round - i couldn't hold on to the bar! way off my PR - dissapointed.

M 42 #170

As Rx'ed

Bench 17,13,14,13,12
Pullup 26,20,17,17,18

Total 167 (PR in both bench and pull-ups)

Liked the different style of this workout. Ability to rest between sets actually makes it harder because you can punish yourself with more reps before failure!

M/38yoa/157lbs.
WOD: 165 lbs. on bench:
Bench Press: 23/23/15/16/14
Pull Ups: 22/20/18/14/15

5 rounds for max reps of pushups/pullups

push/pull
21/10
16/10
12/11
14/8
14/8

m/27/5'4"/215

Bench (215#):10,8,8,6,5

Pull-ups: 15,17,11,11,9

26/m/170

Used 135 lb bar for bench press

25/25
21/21
14/14
12/15
13/10

m/47/175
as req'd

bp/pu
18/29
16/30
16/30
15/31
11/24

I find it amazing that no one noted that Don Wildman represents almost an exact opposite fitness philosophy to Crossfit:

1. He enters the Ironman and marathons
2. His fitness is focused primarily on a.) fun and b.) endurance
3. He founded the "big box" gym concept
4. He complains about fat, unhealthy coaches (such as Holmgren) - can't the same criticsm be made about crossfit?
5. He eats a high carb, non-Zone diet

Overall, I found the article to be a stinging indictment of crossfit as a fitness concept.

Age 36
BW 150#
(Rest 2 minutes between each set and 1 minute between BP/PU)

BP 12 10 7 6 4 = 39
PU 38 24 24 21 22 = 129
Total = 168
As rx'd:

BP 6,6,5,6,5 = 28
PU 14,14,12,10,10 = 60
Pretty disappointed in my bench perf. Not too long ago I could bench 225 for 20 reps. May have to start adding some BP into the Xfit training.
Pullups are a lot better tho.

4/5
3/5
1/5
3/5
3/6

The Mrs. did the 33 lb. bar and assisted pull-ups.

15/11
13/9
13/8
12/8
11/6
13/8

BP- 185x 12, 11, 10, 7, 7= 47
PU- 15, 13, 12, 7, 9= 56
Don't really know how to kip so i will doing straight pull on my pull ups.
Did an arm workout afterwards, superset some bi's and tri's.

Bench
12,10,8,7,7
Pull
15,12,10,10,10

101

used 65# DB for BP
used an extra 25# for PU
16,8
13,8
12,7
11,6
10,5
totals: 62,34

BP 7,6,6,5,6 Total 30
PU 11,9,8,9,8 Total 45

Took a rest between BP and PU as I wanted to get max load on all of them. The video shows him going from BP to PU without rest. On the posts I have heard both answers to rest between BP and PU and to not rest. Anybody know the hard answer?

Thanks

m/26/215/6-4

bp: 12,12,10,9,9
pu: 29,30,27,25,27

total: 190

Hated doing this one with a partner who is 5-8, 170. I got smoked

23/147

WOD as rx'd(BP=155#)

18/30
15/27
12/23
10/23
10/21
Total=189(pr)

BP: 6, PU: 21
BP: 5, PU: 15
BP: 5, PU: 16
BP: 4, PU: 17
BP: 4, PU: 12

My BW is at 170 lbs and I used 175 for BP.

M/32/6’4”/200#

CFWU

BP: 7 6 3 3 4 (spot last rep)

CU:13 6 8 7 4

Run 1 mile at 9:00 (7.0 TM)

M/32/6’4”/200# (13 mins as rx'd)

CFWU

BP: 7 6 3 3 4 (spot last rep)

CU:13 6 8 7 4

Run 1 mile at 9:00 (7.0 TM)

Josh J:

sub 135# BP
sub jumping PUs

13/20,10/25,11/30,13/25,13/20

Kelly G:

sub 45# BP (1st rnd), 55# (2nd-5th rnd)
sub jumping PUs

30/50,15/40,15/40,15/40,13/40

215
Bench-Pull-ups
10-15
5-10
6-10
5-8
4-10

Haven't done this since the Fall. As rx'd,

22/15
15/13
10/10
9/9
7/8

total of 63/55 = 118 (new PR by 6 reps)

no resting for me really maybe 30-60 seconds walking to pull up bar and bench.

also no spot so i decreased the bench as i got more tired.
bench pull ups
175# 10 / 26 (pr)
175# 6 / 14
155# 8 / 9
155# 6 / 11
135# 8 / 12

+ 50 push ups

bodyweight = 195
benchpress = 185

7, 15
6, 15
6, 15
6, 12
8, 15

bw:180
70 lb DBs(what I could handle)
10/20
9/15
8/10
8/10
7/10

M-30-185
1.3-13
2.1-9
3.3(175)-7
4.6(155)-7
5.5(165)-5

37m/5'10'/180

Push Pull
11 14
8 11
6 7
5 8
5 8

135# bench warm up-10

total 83

M50/170

8/20

10/21

8/20

8/20

8/20

total = 143

Much worse than last time...last two workouts must have taken something out of me....

38/m/240
185 bench
16 3 pu
15 2pu
13 2
10 4 jumping pu
12 1 pu 2 jumping

Bench:

200/3
200/2
195/3
195/2
155/10

Pull Ups:
10
8
8
7
5

7 reps 190 all sets
15,12,12,12,12 on pulls

29 yom 225#
BP at 225
15 16
12 15
9 11
7 9
5 8

48 + 59 = 107

M35/5'10/165

BP/PU
10 25
8 20
8 20
8 21
6 20

Total 40/106=146

M/30/156

BP = 155 17/14/12/10/8
PU = 16/13/11/10/11

m/33/200
bp-195
128 total reps. posting 2 days late and don't remember #s by round.

Bench press: 14, 12, 9, 8, 7 = 50
Pull-ups: 24, 28, 20, 24, 20 = 116

Total: 166

An increase of 43 reps from 22.02.2008

bp 8,9,7,5,5
pu 12,10,10,7,7

31/m/172

as rx'd

bp-22/18/16/14/13=83
pu-40/32/30/26/25=153

total=236

30/m/200

as rx'd
Bench: 10/8/6/5/4
PU : 21/12/12/10/15

12/25
11/26
9/25
6/21
6/21

162 total PR by 11 Bench went down though. Need to do more ring pushup's

39/101=9,9,8,7,6(130 on smith rack) & 22,22,18,18,21 vs
31/94=8,6,6,6,5(170)& 21,18,18,18,19 3/12/08
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 20/20.

14-12
10-9
6-6
6-6
5-5

79 (PR by 4)

Only been trying crossfit WODs for about 2 weeks.

I weight 240 so I did the weight with 225. I did straight pullups as I don't know how to kip yet.

8 - 6
7 - 4
6 - 5
5 - 5
6 - 4

wod, b/p @ 72.5k 5,6,6,5,4
p/ups ,35, 35, 30, 28, 28.
i used to do over 20 reps at this at bench press, but haven't done it since sticking to the wod's,then again i never did so many pull ups!

Met con: 3min rest between sets no rest between bench and pull
BW 175 bench 11, 10,7, 7, 5 No spot
Pull ups 22, 20, 17, 15, 15
Forearms were the weak link. Need to perfect butterfly pull.

31/m/190

Bench 185
15/8/7/6/5 (41)

Pull-ups
15/12/10/10/8 (55)

Wow, I typically just do 5 sets of 10 for this because I thought the pull-ups would hold me back.

47/m/195

Bench 6/5/4/4/4
P/U's 17/13/13/11/9

02/07/08
M/32/75kg
BW Bench press (no spotter)
8,6,5,4,4 (27)
Pull ups
25,20,15,15,15 (80)

M/44/6ft/218

My first Lynne. I scaled the BP to 195# (about 90% of body weight, Pull Ups are dead hang. Working out solo in the globo gym, strict form.

Rd 1 5/5
Rd 2 7/6
Rd 3 7/6
Rd 4 5/5
Rd 5 5/7

totals 29 + 29 = 56

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

ring push ups/pull ups:18/21; 18/15; 16/15; 16/14; 15/13 Total:83/78=161

First time this WOD:

BP 205LB

1 - 5 BP 10PU
2 - 5 / 12
3 - 6 / 12
4 - 6 / 12
5 - 3 / 10
T -25 / 56

cfwux3 (1/2 the pullups)
burgwux2

"lynne"
5 rounds max reps
bw benchpress 240#
pullups

bp - 6-6-6+-5+-4+
pu - 13-11-10-10-8
(bailed out could have done 1 or 2 more)

total 27+52=79

Did on July 1st.
M/34/6'3"/225
6/20
5/20
3/20
4/10 partner was making me laugh during pu's
3/15

done 2 days ago 6/30/01

26/f/5'2/130#

breakfast: run 45 minutes = 6 miles

cfwu x 2

WOD: "Lynne" as rx'd
130# bench press/pull-ups

8/27
7/30
7/27
7/25
6/27
total = 35/136

BP 165 (BW 191)/PU dead hang
5/9
5/6
4/6
3/6
3/6

27/m/181

As rx'd

7/25
5/20
4/20
4/20
3/15
total = 23/100

Jeff @ home
BP-161#
PU-Alternated grip each round-Over, under, mixed.
2 1/2 minutes rest after each set of bench and each set of pull ups.

BP-26, 14, 10, 8, 8,
PU-44, 30, 22, 20, 20
Total-202

33/M/175

BP 185 15/13/11/10/8
PU 15/13/11/10/8
Total 114

BP 205lb 12,7,6,5,5
PU deadhang 10,9,8,7,7

Body Wt: 198; used 200 on bench;
12/20; 11/20; 9/16; 6/15; 5/12

Total: 126

m/31/5'9"/198

M/18/5'11"/155

As RX'd, all sets to failure:

BP, PU
6, 19
5, 20
4, 13
4, 14
4, 13

Total: 105

Used 160# for the first time. The Mar 9th workout was done with 155#

16/34
10/24
9/23
6/21
5/19

m/30/6'/245

bp/pu
4/12
4/11
4/10
3/9
4/9

42/f/5'3/110

75# Barbell Bench Press 10,10,10,7,7 = 44
Pull Ups 10,7,10,9,9 = 45

Total Reps = 89

M/46/184
BP 175
Unassisted pullups YEAH!(no Kip w/new grip)
10/8
9/7
8/7
6/7
6/6
BP 39 down by 4 after back injury
PU's 35

F/29yrs/70"/165lbs
-Not able to manage BW bench press just yet.
BENCH Pullup
160(f)
155(asst) x1 2
135 x2 3
140 x4 2
145 x1 2
140 x2 1

33 yom 240 bwt
no bench so subbed max effort push-ups
push-ups 46/26/25/22/25
pull-ups 16/10/10/11/10 (varied grip on playground equipment)

BP: 16-14-12-09-06
PU: 20-20-20-17-13

BW=170
Bench(smith machine)-10/8/6/3/2
Pull-ups-8/6/4/3/2

BW=170
Bench(smith machine)=10/8/6/4/3/2
Pullups-8/6/4/3/2

28/F/5'4"/148lbs

Warm-up: stretching followed by 50 double-unders

WOD: Scaled "Lynne" - 85lbs BP/Strict pull-ups
8/5
11/6
9/5
12/5
12/6

First time doing bench press, went way light at 85 lbs. 5 min rest b/w rounds.

155 lbs. x 5 x 5
pullups 5 x 5
total = 50

bw = 165

BP = 10, 8, 7, 6, 6
PU = 16, 14, 12, 11, 10

40/m/176cm/71kg

Five rounds for max reps of:
Ringdips
Pull-ups, chest touching the bar in the top position

15/11
16/8
16/5
13/5
13/7 (palms facing)

With the new pullup standard (chest touching the bar) I barely pull one third of the pullups I managed with the old standard (chin over bar).

bench 225, pullups minimal rest throughout
10,12
5,6
2,5

Age 36
BW 187

CFWU 2x15

BP 9,8,7,6,6 = 36 (31 last time)
PU 16,16,15,14,14 = 75 (72 last time)

Finished up with a 3 minute round of jump rope drills. Shoulders are toast.

m/30/231

bench: 7,5,4,4,3 (230 lbs)
pullups: 10,8,5,4,3

26/m/155

22, 20, 20, 20, 21 (pullups)

19, 18, 17, 17, 19 (Subbed bench for dips)

Didn't feel very good on this one, but got through it

bench 12, 10, 8, 6, 5
pu 15, 12, 10, 10, 10
wt 185

CFWUx3 (No PUs, sub BP for dips 45 rd 1, 95 rd 2 & 3)
165 bench
5+1-30
4+1-20
3+1-20
3+1-20
3+1-16
(+1 was an assisted rep)

Matt:
55 lbs bench for 3-4
Then 45 lbs bench for last 4 rds
8-4
7-4
7-3
6-4

M/27/185
First time. I need to work on my pullups. Total Reps: 129
22-15
16-13
13-11
11-10
8-10

m/30/182

BP,PU

11,11
8,7
6,5
5,7
7,5

Total 37+35=72

10/21
8/17
5/15
5/10
5/16

Total: 112 (PR)

Bench: 33
P.U.: 79

26/m/155#bw

bench/pullup
20/20
15/20
12/20
10/18
08/15

65/93

*messed up my first set of pullups...attempted a more pronounced kip, didn't work out.

(done 7/1)
185#BP: 10,10,10,10=40
PU: 10,10,10,10=40
Since my WOD's have been so sporatic, I cut this to only four rounds. Although, I felt pretty darn good!

Charity-
BP-120
11-9-8-6-5
PU
43(OH)-32(MG)-30(MG)-14(UH-hands tearing so I stopped short)-30(OH)
rested 2-2 1/2 min. between each lift til I finished all rounds

Lynne

9607-37/m/179:
15/23;13/14;10/18;8/11;6/9

9703-40/m/180:
7/11;11/10;9/15;8/7;6/7

BP P/U
1. 13 . 23
2. 10 . 20
3. 9 . 17
4. 7 . 14
5. 6 . 11

23/m/155

26/m/155#bw

bench/pullup
20/20
15/20
12/20
10/18
08/15

65/93

*messed up my first set of pullups...attempted a more pronounced kip, didn't work out.

20/16
18/16
18/16
18/16
20/12

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

BP 22-15-15-11-10 = 73
PU 24-14-10-12-13 = 73

4 minute rest in between

34 M 180

8 21
7 17
6 12
4 15
5 9
=104
Tom
5 7
4 6
4 6
4 6.5
4 5.5
=51
We compromised and used 175# bench.

In Vegas visiting my family when my brother says to me, "Lets go work out!". I tell him, "We are gonna do one of my workouts then..."

Lynne for the Virgin
AL BW175: 9bp/18pulls, 9/13, 6/12, 6/9, 5/10
Mark (my little brother) BW210:
175lb bench 4, 4, 135lb 11, 5, 6
50lb assisted pulls: 5
70lb assisted: 6, 6, 5
80lb assist: 6

first day back, poor results

10/26
6/18
5/15
4/12
4/13

TOTAL - 29/84 = 113

"Lynne"

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

BP - 140 first 3 sets 145 on smith machine last 2 sets
10-10-8-8-8.5

Pullups
Strict with a few kips on the last 2 sets.
15-12-10-10-10

145# bw

bench press/pullup
14/25
11/25
11/20
8/21
8/20

total 52/111

Done on 5 Jul 08:

M/39/5'8"/70kgs

Lynne

Bench Press: 17, 15, 11, 10, 8
Pull Ups: 14,13, 12, 10, 10

This was cheeky

push ups - 56,32,34,22,20
pull ups - 16, 12, 12, 8, 7

7/6

felt pretty good

5 minutes rope jumping - Greg's warm up - Burgeners warm up

BP 12-9-8-6-6 = 45 :(
PU 22-22-20-18-16 = 98

m/6'/43/180

BP @180 7,4, @175 4, @155 7,5
PU 19,15,12,10,10

J
bp @40#dumbells, 20-16-11-11-5
pu 12-9-7-7-7

K
bp @15 #dumbbells, 20-18-14
pu 4-5-4

WU
BP (195#): 7/7/5/5/4
PU : 10/8/8/6/8
First WOD after being sick for two weeks.
M/47/195/72"

M/19/~176/6'4"

WOD:
subed 135lb bench

BP: 10/9/8/4/3
PU: 3/2/2/1/1

PR on bench with 135 x 10.... next time for lynee will do 145lbs.

Taylor 185bw: 10/18, 4/13, 7/8, 5/11, 6/10
Ryan 160bw: 155lb bench: 3/12, 2/9, 1/6, 1/7, 1/5
AL 175bw: 10/25, 6/16, 6/13, 6/16, 6/14

19/41
11/36
10/32
9/30
5/32
total:225

Did this on 7/2:

12/27 (pullup PR)
10/15
8/15
8/13
7/12

Total: 45/82

Had to use 70# DBs - left shoulder pulled muscle couldn't handle more...

CFWUx3
bodyweight bench (205): 4,3,3,2,2=14 (15 last time)
pull-ups: 15,12,10,9,9=55 (61 last time)
-do 185-lb warm-up set on bench 1st

Celeste:
Bench (@ 85 lbs.) / Pull-ups
9 / 8 (strict)
9 / 7 (strict)
9 / 12 (kipping)
6 / 10 (kipping)
5 / 10 (kipping)

Lauren:
Bench (@ 85 lbs.) / Pull-ups
5 / 4 (assisted @ -70)
5 / 4
4.5 / 3
5 / 3.5 (@ -80)
4.5 / 3.5

@190 lbs. (all dead hang pullups)
10 / 8
7 / 8
5 / 8
5 / 8
4 / 8

Bench 115 lbs. (all pull-ups 100 lb. assist)
x 13/17
x 12/15
x 12/13
Had to lower barbell to 95 lbs....
x 17/10
x 13/10

135 lb (last was 100): 12,11,9,9,9
pull: strict,tip-toe on bossu ball: 7,6,5,5,5
was(17,14,10,10,9)? prob jumping

m/31/220

Bench w/ 225 4,5,5,5,3=22 total
PU's with attempt at Kip 6,6,5,5,5=27 total

wt. 161lb 32 male
Bench 165 lbs- 15, 13, 12, 8, 7

Pull ups- 31, 27, 18, 20, 21
29 minutes

WU: oly bar cleans
WOD:
BP: subbed slow stabilty ball PUs = 33, 23, 18, 15, 14
PU: dead hang/pause = 19, 9, 11, 10, 8

Total = 101 + 57 = 157 (compair to fast/non-ball = 93 (pull) + 301 (push) = 394)

bench 205 lbs 18,15,12,11,10
pu 20,16,14,12,12

39m220

bp 155lbs: 6/6/5/6/3
pu: 6/6/5/6/3

didn't have it today

couldn't do BW so
BP PU on gravitron
85# x3 65 x 3
85# x 3 65# x 3
85# x 2 65# x 2
85# x 2 65# x 2
75# x 6 65# x 2

completed at home
185 lbs plus black bar for bench

bench 11-10-10-9-8
pulls 15-15-15-15-15

lower than last couple of times- could partially be due to different equipment and also fatigue due to extra strenght training

7/1/08 - 136 TOTAL; 39 bench, 97 pullups; As Rx'd
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)
10/23/07 - Total = 67 I just wasnt feeling it.cb b Started to feel a twinge in my neck from the pullups.

NNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNN

As Rxd:

(BP 185# / KIP CHIN UPS)
12/23
12/22
8/15
9/18
7/18

TOTAL = 144 PR (1st Score)

NNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNN

m/218/33/6"0
done on Friday, 11 Jul 08

As Rx'ed, but I rounded up to 225 for bench press

11/30, 7/15, 4/12, 5/7 (chest to bar pull ups), 5/10, total of 106 reps (new PR)

previous best (Jan 08): 11/21, 6/11, 4/11, 4/10, 5/8, 91 reps

Set 1: 185 X 17 17
Set 2: 9 11
Set 3: 7 10
Set 4: 6 8
Set 5: 6 6

Rest: Enough to catch breath between sets

Goal: 20, 20
18, 18
15, 15
14, 15
12, 14

27/m/233

BWBP= 9,9,5,5,5 @ 185lbs= 33
PU= 9,10,7,8,9= 43

Total 76, 15 total reps less than last time. Was still sore from baseball double header the day before.

27/m/233

BWBP @ 185lb=9,9,5,5,5 =33
PU= 9,10,7,8,9 = 43

Total 76, 15 total reps less than last time. Was still sore and tired from baseball double header the day before.

m/34/5'9/171

CFWU - 3. 7 PU 1st set. 12 pushups 2nd. 3 HSPU 3rd. Superman. Burgener.

175lb bench.
14, 11, 9, 8, 7=49
Pullups: 18, 15, 14, 13, 14=74
Grand ttl=123

Compare to 2-22-08 3-9-08 - both at 180lb bench
15 15(15 14)
12 12(12 15)
10 12(9-more w/spot?12)
9 12(8-f#9 12)
8 12(6-f#7 12)
Grand ttl 117 (115)

M 36/64/152 Completed on 17JUL2008
CFWU 3X15 (minus Pull-ups)
BP 155# 10,6,7,4,3
Pull-Ups 12,12,12,12,13

JM
BP 115/6, 95/9, 115/7, 95/8
PU w/ gravitron@105 10,9,10,9

AT
BP 115/15, 95/15, 115/11, 95/15
PU w/ gravitron 6,6,6,7

JC
BP 45/12, 45/20, 55/11, 55/11, 55/9
PU (Body Row) 10,9,9,8,9

TJ
BP 145/10, 145/10, 145/6, 145/5, 145/4
PU (Body row) 7,6,5,4,4

JM
BP 225/5, 225/5, 225/1 225/1, 225/1
PU (leg assisted) 12, 13, 8, 14, 7

SG
BP 140/8, 140/18, 145/11, 145/9, 145/6
PU (body row) 10,9,8,9,9

CJ
BP 95/2, 75/11, 85/6, 85/3, 85/4
PU (leg assisted) 10, 7, 11, 7, 10

DD
BP 135/10, 135/8, 135/6, 135/7, 135/5
PU 8,7,5,7,4

Great Job everyone!

175# bench
dead hang pu's

7/7/6/6/6
15/13/12/12/10

Boy, first WOD in a long time. and i screwed it up.

i did it with no rest. and at 155# for 185# b.w.

6/6
4/5
3/3
2/3
1/3

I may have to do again tomorrow

26/m/5'9"/165lbs
3-5 minutes rest between rounds
1st - 2-17
2nd - 1-14
(reduce to 101 lbs)
3rd - 17-9
4th - 12-10
5th - 9-9

XXXXXXXXXXXXXXXXXXXXXXXX
30/m/165/5'6"
BP / PU
17 20
14 17
11 14
9 13
9 12
60 + 76 = 136 (last time 119...two off of my PR)

Prevetik vsem kto ne spit

Ja tuta nakladu a vi uberite pliz

m/25/6'3"/210

bp/pu
7/13
9/10
9/12
10/9
10/13
total 102

hey raze check out the bp...eat it!

I know this comes up every time this workout comes up...but it just seems wrong to me to rest between the bench and pull-up. I know, it is named after Lynne Pitts and she says rest is fine...but then it should not be called a "round" of bench and pull-ups. It should be called 10 sets, alternating between bench and pull-ups. I think the use of the word "round" implies no rest. Plus...it is just a better workout that way. :)

M/30/5'10"/185

Warmed up with tabata squats x 5, push ups x 3, box jumps x 5, sit ups x 5.

WOD: 12/26 (38), 10/16 (26), 9/15 (24), 7/15 (22), 8/12 (20)

Total: 130

M/29/6'1"/180

2/15
2/15
2/15
2/15
2/12

M/43/185/5'9"
185# BP
15/11
12/12
10/12
8/11
9/11

F/36/125/5'4"
45# BP
20/5
20/5
21/7
20/6
65# 5/6

BP @ 37.5
Pull Up with band

round 1 bp 7 pu 20
round 2 bp 5 pu 20
round 3 bb 5 pu 18
round 4 bp 4 pu 11
round 5 bp 5 pu 17

Didn't have a hope of bp my own weight. Don't even think the blokes at the gym could bench it. Time to lose some weight.

Good Fun

24/m/250

as rx'd

12/7
10/7
8/8
6/9
8/10

185lbs
12/16
10/15
10/15
10/12
9/10

42 total reps