awesome new WOD. thanks Coach. Will do ASAP

Hell Ya!
Looks like fun

Let's do it...!

Aloha.

SWEET! LOOKS AWESOME COACH!

Assuming were going to hit each element in succession and rest PrN between rounds as in Lynne?

I'm impressed prior posters weren't distracted by today's image. That's will power.

looks rough. i'm gonna get an early start on it right now! forget tomorrow ;)

Nice twist on "Lynne"

I can't wait for tomorrow

Is it just me or did anyone else not even notice what the workout was because of certain distraction...

yes...this is a great warmup for our 'lynne-off' that is set for december 5.

Dear Libby,
Will you go out with me? Circle yes or no.

yes no

WTF?! lynne is hard enough!

looks like a blast!

so is this not for time?

My brother is playing Jr. A hockey here in Ontario. Would it be too much if he did crossfit outside of hockey training. They usually train 4 days a week plus a game or two?

any advice would be appreciated, thanks

does anyone know if ttheres rest i dont think there is i just dont know

It's nice to see back squats in a wod for reps and not just for weight.(3-3-3-3-3) I wonder if we will ever see a back squat in a wod for time.

But yeah, I'm excitted for this one, and yes that is an awesome pic!

Well again it's good to put a face to a name; I just called Libby 'the girl in the red shorts' when I was at the Games. I do remember her pull-ups during that particular WOD.

GoStampsGo, you gotta be from Calgary. If your bro is in the middle of hockey camps he's gonna want to back off the hardcore CF stuff now and stick with strength and sports specificity.

I hope I spelled that right because I don't want to look it up. GOOGLE MAKES ME SMARTER!!

I just saw a ridiculous commercial that was trying to say the High Fructose Corn Syrup was GOOD for you. They even have a website. www.sweetsurprise.com Blah Blah Blah! Their argument is that it has as many calories as sugar and honey, and it's all natural made from corn with no preservatives. :)

I assume there is unlimited rest _between_ exercises/rounds, but how should we proceed _during_ the back squat? BW is a relatively light load, and if you go into "breathing squats" mode, that first set could last for ages.

PUs and BPress are more straightforward in that respect, since hanging from the bar or holding the barbell up isn't exactly a good resting position.

So, one breath and down for the squats, or as long as you can keep the bar on your back?

PS: Blades #7, don't worry, ulterior posters are already picking up the slack.

Wow... Crossfit is quickly becoming the TMZ of fitness.

#16 It might be a bit to much as he already get only a day of rest a week. I'm no expert but it's my two cents! :-)

WOD sounds like fun. Can't wait till tomorrow. It's gona hurt CF + CFE that's for sure!

Ottawa, Canada

PERHAPS DOING BENCH TODAY WAS A MISTAKE...BRING THE PAIN!

#17 tyler

they are max efforts so take as much rest as you want.

#16

Crossfit will help his fitness no question but they might want him on his own training program, My brother played in the O for 4 years and I just introduced him to crossfit and he is loving it, he went out east for school so I'm not sure if he is still doing it, but maybe just get him doing a couple wods a week.

Thats my two cents anyway

Who is your bro playing for?

R.I.P. Evan Tanner. I dedicate this workout to him and will push myself harder than I ever have...

http://sports.yahoo.com/mma/news;_ylt=Aqn5bn1oSRpCTLYts8Mof1g9Eo14?slug=ki-tanner090808&prov=yhoo&type=lgns

No Way. B and I were talking about Libby today. We couldn't remember her name so we called her the hottie with the red shorts. Good job Girl.

REST BREAKS: If it's like "Lynne" go from one exercise to the next without rest and then take a break between rounds.

Watch Brendan do "Lynne". I think it says he rested 5 minutes between rounds.

Any way we can get the girl in the picture to come workout at crossfit Smyrna???????

Oh man... Max reps on the squat rack always makes me nervous. Good luck!

Nice video...........Cant wait to see the finished product..............STAY STRONG

#29
There is a crossfit Smyrna? Is this in Georgia? If so where are you located? I live in Smyrna just off spring road in afton downs.

Are Kipping Pullups allowed here?

#28....are you even serious? Now I can't even get on here without having you and B. thrown in my face? It's so sad....

I got hooked onto CF about 3 weeks ago from a friend. I have never been pushed so hard in a workout and love it.

I help coach a 7/8 grade football team out east and have been introducing the following CF workout to the team (50 players):
3 days a week
3 rounds: 3PU, 10SQ, 10push-up, 10 crunches.

They have been loving it. I'll take any suggestions anyone may have.

Wow! this is going to kill. My chest still hurts from "linda".

So here is a link to my new PR on "Fran" I am not out to be criticized or complimented, It might nor be the best form or Fran anyone as seen by any measure. I just was just stoked to really see how the Paleo/zone improved my overall performance. My last PR was 2:49 now this at 2:19. That is about a 20% increase in work output... not bad for just changing my diet.

http://www.youtube.com/watch?v=X_S5nfMLcYg

I'm new to xfit and have been scaling weights to around 50% so far. I can do a bw squat, but only maybe 1-3 reps. I am trying to figure out the spirit of this one. My guess is I should scale this to maybe 60% and go for 10+ reps.

My 1RM bench is around 145, pretty far under my bwt, so that has to scale or there's no point.

Opinions?

Going to have to do this WOD "Rocky IV" style. In a hotel w/no acess to a gym.. Unless I can find CF Nashville.

CCTJoey- Working on hitting up C.A.O.S. Thursday.

Get some, Go again!

This is the second rotation of WODs with Bench Pressing. Atypically random! I will substitute max reps of 1/2 BW shoulder press when I get to this WOD, 4 days from now.

I'm conducting WODs one 3-day cycle behind schedule, thereby being able to adjust my other activities and Olympic lifting accordingly.

This method also has the added advantage of having all of you wonderfully eager Crossfitters acting as my volunteer test subjects, as you post times, nuances, and general feedback from the WODs. So far it's working brilliantly. Thanks guys! :)

Regarding rest breaks between exercises and rounds, since this can indeed assumed to be "Lynne" style, here is the definitive answer: http://www.board.crossfit.com/showpost.php?p=243483&postcount=12

Rest as much or as little as you want.

is there a certain point where we stop. like body weight squats, or do i just go until i cant move and then start the next round.

is there a certain point where we stop, like with the body weight squats which could take forever or do we just go until we cant move any more.

Comment #35 - Posted by: Max Fernandez:

"...my new PR on "Fran" I am not out to be criticized or complimented...20% increase in work output... not bad for just changing my diet."

Max, thanks for posting that bit of inspiration. You're going to get lots of compliments on that piece of work, and deservedly so. Your form was very tight, and you have a butterfly kip I am jealous of. You, sir, are an animal. RESPECT!

Max,

Solid Fran performance! I was just watching some of the old videos of Fran, and I must say, your thrusters are totally legit! Full extension, ear visible, and chin completely above the bar.

Get Some!

Love this WOD by the way.

Hey Jason! Nice to see you in a CF video!

These types of WODs allow for rest between sets, is that correct? How long do most people rest?

Libby great job, good to see Omaha represented. I look forward to you kicking some serious butt next year.

Comment #34 - Posted by: Chris:

"I help coach a 7/8 grade football team out east and have been introducing the following CF workout to the team (50 players):
3 days a week
3 rounds: 3PU, 10SQ, 10push-up, 10 crunches.

They have been loving it. I'll take any suggestions anyone may have."

Chris, I got a great one for you! Look up "Team Workouts" on the main page. Divide the players up into groups and have them do team events against the other groups. Develops a ton of teamwork and camraderie.

Also, why not substitute in burpees for pushups, it is more translational to the football field. And trade in the crunches for straight-legged sit-ups or even partner-assisted leg-throws.

Good stuff Chris! Glad to see you introduce our training to our future CFers! :)

Comment #34 - Posted by: Chris

Comment #36 - Posted by: ed:

"...My guess is I should scale this to maybe 60% and go for 10+ reps.

My 1RM bench is around 145, pretty far under my bwt, so that has to scale or there's no point.

Opinions?"

Ed, try shooting for a weight you can do for 10 reps on the first set and push like hell to try to maintain the same amount of reps on each subsequent set. That's what I would do if I were in your position.

Libby is smoking!

Nick #40 & #41

These are body weight back squats not body weight squats. You need to use a barbell that weighs as much as you weigh.

this is my first time doing this wod and am wondering like the rest of you about rest intervals, I am assuming since its not for time and we are keeping track of reps for each round that we want to rest not only between rounds but also between exercises within the rounds. Is this correct, I am planning on about 1 1/2 mins rest bet exercises and maybe 3mins bet rounds. Any help would be greatly appreciated. Also I am going to a level 1 cert next month and am totally PUMPED I cant wait. thanks all

Comment #51 - Posted by: jim moyna

You are correct. Rest as long as you want to between each of the 15 sets.

Red shorts just made me a little bit more addicted to CrossFit.

Herm #47,

Can you direct me to the URL where the Team workouts you mentioned are listed? I can't seem to find them on the main page.

Thanks.

AWWW SH** I just finished Making up Linda tonight with

360 Deadlift
240 Bench Press
180 Clean

This WOD is going to kill me

Nick C too crazy
#32 Kyle -- TONS of CF's in Atlanta, Nick's right up the road from there.

This wod looks KILLER! And I can almost walk after Linda now lol... Lynne+ on-crack, can't WAIT! I count those 1.5's man haha!

comment #52
thanks Herm appreciate it

if working out with out spotter what is the consensus on using smith machine for bench for safety. (ok flame on)

Comment #28 - Posted by: AllisonNYC._23/5'2/126

"REST BREAKS: If it's like "Lynne" go from one exercise to the next without rest and then take a break between rounds."

Sorry Allison, but you're wrong on this one. However, it would be a very interesting WOD if it was done w/o the rest between bench, pull-ups, and squats. If someone was craving a METCON on this WOD, try this rep scheme with it and let me know how it goes:

15-12-9-6-3

EEK!

Holy smoking hotness!!!!! She seems cool too. I knew I should have gone to a southern school

Herm #59: I checked the FAQ.

For "Lynne" it says there is NO time component. So since this WOD is pretty much Lynne with back squats I guess that means it doesn't matter if people want to rest or Not between exercises or between rounds.

I'd just post the rest if there is any.

I used the WOD demo of "Lynne" as an example. But Maybe B was doing it WRONG too.

;)

adam,
she went to Nebraska, not a geography major but thats not really the epitome of the mason dixie schools. just poking of course, I agree hundred percent, smoking!!!

Comment #54 - Posted by: Adam Rogers

Oops, sorry bro! Looks like you need a CFJ subscription to access it. Keep looking around the net, I'm sure you'll find tons of stuff.

Good luck this season!

#62 Jake o
Yeah I am an idiot, 5 days on and first week of classes has taken a lot out of me(:

Anyone know the name of the song in the video?

Two WODs for the chesticles within four days, nice. I know it's not considered a functional move, but bench presses are the only move I've missed doing since starting CrossFit.

Drew Comment 9

You know how everyone writes "LOL" to indicate when something's funny? Well I actually laughed. And it was out loud.

Comment #61 - Posted by: AllisonNYC._23/5'2/126:

"So since this WOD is pretty much Lynne with back squats I guess that means it doesn't matter if people want to rest or Not between exercises or between rounds...I'd just post the rest if there is any."

Agreed. Either way, it's gonna be a killer WOD!

"I used the WOD demo of "Lynne" as an example. But Maybe B was doing it WRONG too."

Allison, it's all good. He didn't do it exactly as Rx'ed, i.e. no rest between the bench and the pull-ups. However, if he did it wrong, it's still very impressive. 200+ reps as Rx'ed is insane, but the way he did it made 200+ even tougher!

Holy posting machine, Batman! I have all of this pent up rest day energy...can hardly wait to destroy "Linda" tomorrow! :D

That...Is a very Beautiful Woman.

Is anyone else having trouble watching videos recently.

Herm #65: NOT resting between exercises is not NOT doing it as RX'd. Since there isn't a time component, anything goes.

Wouldn't you agree? Or is there a specific reason you think rest is mandatory?

And yes, he is a machine and this IS going to be a killer wod. I wasn't stoked when I saw more pull-ups but that's the way it goes ! :)

Greg & Lauren why don't you guys just set the record straight??? Let us know what's really up!

I agree with Adam.

Still trying to rehab the shoulder. This will be seriously toned down on the upper body, if not another rest day or swimming.

Comment #68 - Posted by: AllisonNYC._23/5'2/126

"NOT resting between exercises is not NOT doing it as RX'd. Since there isn't a time component, anything goes.

Wouldn't you agree? Or is there a specific reason you think rest is mandatory?"

I totally agree with you. Last time I did "Lynne" as Rx'ed I did a set of bench, wrote down the rep count, checked my e-mail, then did a set of pull-ups, wrote the rep count, talked to some other trainers, then did 2nd set of bench, wrote down the reps again, then started talking to some other people about what I was doing...etc.

So basically I rested as much as I wanted. To extend it further, it could have been a whole day of a workout, 1 set on the hour every hour if I wanted it to be...I work in a gym!

But here's where I play devil's advocate:

You ARE pausing between sets, even if you're only putting the bench bar back on the rack and IMMEDIATELY going to the pull-up bar to crank'em out. Who's to say those 3 seconds of "not doing reps" doesn't count as rest?

Technically, you'd have to invent some rack or contraption where you do benches to failure and then you could immediately hang from THAT SAME BENCH PRESS BAR to do pull-ups without ungripping the bar (which would be interesting in itself, to say the least!)

Maybe to that monster known as B in the video, he thought that 3 seconds WAS rest as necessary! ;)

Cheers Allison, thanks for the provocation of silly CF thoughts. You have a great night!

Squabbling children look at the link in comment #36 or the FAQs.

#67 Not after today's video, but before definitely.

#32 The form appeared excellent, the time was fast, and it was an overall impressive performance favorably comparable to Speal's (though not quite as fast it was reminisce of my favorite video.)

#s 5,8,26,28,46,50,57,59,66- Right on!

Kevin - comment #62

XAVIER RUDD - Fortune Teller

An amazing artist. This guy is special! Check out all his music.. and if you get a chance see him in concert. People transform in his presence.

I am resting between sets on this one. I don't know about anyone else but doing max reps on backsquat is going to be a total destruction. I find that anytime you do over 20 backsquats with weight in a row it is a recipe for barfing. I think the rest between rounds will become necessary. I almost wish the Rx'd weight for backsquats was higher so it wouldn't be so cardiovascularly demanding, but I know it will feel good once it is all over.
As for today, I didn't rest:

7 Rounds for time of:

12 Dumbell Front Squats 30# dbs
200m Farmers Walk with two 25lb bumper plates (pinch grip)
12 Dumbell Box step ups (24" box) 30# dbs
12 Weighted unanchored situps 30# db

24:39

Not very taxing from a metcon standpoint but wow did my forearms die on this one!

ok, now i'm confused reading the different responses. PLEASE HELP! I would assume that i would do as many reps of the three rounds back to back to back, and then rest before i regain strength (3 to 5 minutes at most) between sets before starting set # 2 of the three. OK, now another question: Lets say I get to pull ups, and I get 20 or so.. Do I let go, catch my breath for a second and get as many as I can until failure. Or once I hit 20 or so, I'm done? I know there is not a set # and/or timed, but what does get as many as you can mean? Once I feel like I reached failure, should I stop for that set, or shake my hands and crank out ten more kipping? I will be checking back a little later for clearification. Thank You

so are kipping pull ups the default CF pull-up or is it like sit-ups where you just chose a way and track your progress?

Sounds like fun!

27 yom 6'2" 155#

Pre: x2 x12(35# kb swings, pullups x1, ring dips, kb pushups, knees to elbows)

Bench 135# x7
Squat 95# x10

WOD as rx'd, pullups with 40# dumbbell

40# pullups: 9-9-8-7-7 (chin over bar to full extension)
155# Bench: 9-9-9-7-6 (bar to chest to full extension)
155# BS: 9-10-9-8-8 (ATA to full extension)

Post: Stretch

Should have warmed up more....was down numbers on bench. Liked the variation with squats added. Actually got through this one at the station without a call.

My CrossFit experience says to do this WOD like "Lynne". Rest in between rounds not exercises.

#74 To me "max reps" means to max each round to failure. That being said I have learned that you can use a lot of strategy to improve your scores in CrossFit. If you think you can do more total reps by not maxing out to failure then go for it.

I have a question. Has anyone ever thought of making it a trend to sign the comments with a "L1C" or "L2C" for "Level 1 Cert" or "Level 2 Cert" assuming you are certified? I think it would be interesting to see.

as rx'd at 85kgs

1: 20, 20, 8
2: 18, 20, 8
3: 18, 21, 7
4: 16, 21, 7
5: 15, 15, 6

Gassed squats were tough

This one looks fun - got my weight down to 162lbs so reps should be good.

M/25/165/6'0

I need to get more sleep and I need to work on my lifts. They changed the pull up bar at the gym and it messed me up because there's a triangle that hits you right in the face when you pull up.

BW Bench: 4,3,2,2,1
Pull Ups: 26,22,18,15,12
BW Squats: 11,9,8,8,7

re: libby video

dibs

Comment #70 - Who's to say those 3 seconds of "not doing reps" doesn't count as rest?

It's not enough rest to contribute substantially to recovery. The question is how much recovery to you give yourself between exercises. I understand the workout to recover between rounds only.

BTW, to Shari from Xfit Santa Cruz, sorry you have to put up with that on this forum. You have class, she doesn't and simply doesn't know better.

Nice legs!

Oh yeah, nice new workout too!

BW: 90kg

bench: 80kg- 11, 85kg - 8, bw - 5, bw- 5, bw -5
pu: 15, 15, 12, 9, 12
squat: 12, 10, 10, 10, 10

total: 150

Whoop! This is my WOD! This is the exact type of workout I used to do before I got committed to crossfit crossfit..
One of my favorites

comment #32 - you must weigh a lot to still be hurting from linda.

Squabbling children... shut up and go lift weights.

Alright, here's my predictions:

BW Bench Press: 0 reps, while spitting both collarbones out of my body.

Pull-Ups: 2, 1, 0.75

BW Back Squat: 0 reps, groin injury goes super-hernia, knees explode.

I hate being th' nOob.

Just got back from doing "Linda" for the first time tonight.

Wow! She kicked my butt! Glad to have made it through in one piece!

Body weight = 183

Had to scale back a bit on DL & Cleans.

Deadlifts - 245lbs
Bench press - 185lbs
Cleans - 115lbs

My back will be feeling it tomorrow!

Max - great job on your "Fran"...impressive!

X-FIT continues to give me a boehner.

MX

Let's end this debate here. I'll play the nuetral judge.

Allison, you were WRONG when you said "REST BREAKS: If it's like "Lynne" go from one exercise to the next without rest and then take a break between rounds. "

Herm was RIGHT, "without rest" is incorrect for LYNNE.

This has been fleshed out before, but here's the difference: no guidance has been issued regarding rest for today. My interpretation is to rest. Recommend 4-5 min. for recovery & high output.

Please stop the public bickering now.

Yeah that artist is amazing...as well as her physique.

Sent out a few random e-mails, is anyone headed out to Denver on the 25th? I am headed back to the US from Baghdad and will be out there. Have some more work to do today...so I will hit the gym later and post the results tonight.

As Rx'd, Bodyweight 80kg

Bench Press- 15,15,16,13,16 = 75

Pull Ups- 22,15,17,17,16 = 87

Squats- 8,8,8,9,9 = 42

Total = 204

I'm with Allison on this one, my interpretation is to go straight from bench to pull up bar to squat with little or no rest then take 3-5 mins before repeating.

m/58/185

Bench-10,11,12,13,13=59

Pull Ups-17,17,15,18,16=83

Squats-13,14,18,14,15=74

Total=216

subbed 45lb bumper plate pushups for bench press
pushups: 92
pullups: 80
Squats: 44
total: 216

bench: 8-8-5-3-4=28
pull ups: 12-12-10-8-8=50
squat: 20-20-15-14-12=81

Going to have to keep this one in the fault as I am still currently off the official CF site for another 10 days or so while working specifically on a squat improvement program.
Nice video with what seems like a sweet hardworking girl.

34/M/184

No Squat, Marathon on 9/14
BP-185
BP 29, 20, 15, 13, 13
PU 32, 24, 20, 20, 18

#5 Blades

My thoughts exactly. Didn't even realize there was a WOD for a second.

First day with crossfit, still feeling like passing out.

135lbs
Bench: 34-22-15-14-0
Pullups: 12-10-7-6-0
Squat: 14-14-12-10-0

M/31/5'10"/173

Only time for four rounds about 8-9min per round and used 175lbs.

Bench: 2-4-2-1
Pull-ups: 23-20-20-21
Squats: 4-6-7-5

24/m/175

6-4-4-4-4 bp
8-7-7-6-6 sq
20-18-16-14-12 pu(strict)

196

On Libby- She's just SO remarkably cute. Head to toes.

What you didn't see in the video was her burpees. She was so fast it was like watching Dutch or Speal with a blonde wig on. She's quite an athlete.

And, Libby, help a sister out: where did you get that adorable headband? It's a must-have.

So I talked to some trainers at a local gym here in Holland about CrossFit and they offered me a free membership just to come and talk to them about CrossFit. It's looking like this could be the beginning of what I came here to do. Watch out Netherlands, here comes CROSSFIT!!

Had to do the squats on a smith machine, which was really weird. Also dropped the bench down to 71k.

R1 6 15 10 Bench 81k Squat / 91k for all
R2 11 10 10 Bench 71k for the rest
R3 9 11 6
R4 6 8 8
R5 8 11 11

All pull ups of Smith machine where I couldn't kip.

Uh, I'm not getting Libby mixed up with a wigged male anytime soon. Wow.

27/6'8"/210

BP 13 10 8 7 7 45
PU 19 15 13 12 12 71
BS 7 7 6 8 7 35
39 32 27 27 26
151

Scaled bench to 50% BW (32kg), squat to 75% (48kg).

BP: 11 - 8 - 6 - 7 - 6
PU: 8*
BS: 11 - 5 - 7 - 8 - 5

*On the 9th rep, the doorway pull-up bar came down and smacked me square in the head. I've got a lovely bruise, and nowhere to do pull-ups.

Subbed 45# weighted push ups -

Pushups - 86
Pull ups - 95
Squats - 42
TOTAL- 223 reps

#99 - Nice name, jerk. Grow up.

as rx'd:

bench press: 8-10-10-8-7
Pull ups: 20-20-13-15-15
Back squat: 10-10-10-10-10

bw:90kgs

f/142/31

BP (85#) 10-10-10-12-10 = 52
PU (Asst'd) 40-30-30-30-30 = 160
BS (145(smith machine)) 25-30-30-30-35 = 150

Total: 362

This is a great WOD. Unfortunately I'm behind and doing the 3K run this evening. Then I'm taking a whole two days rest before my Level 1 Cert in Manchester. Can't wait, the excitement is really starting to build now. I'm aiming to make like a sponge and just soak as much up as possible.

age 42
bwt 216#
flat bench-225#:12;8;8;7;6.
pullups-20;15;15;15;10.
back squats-225#:15;15;15;15;15.

m/33/5'4"/145

BP 12-10-8
PU 27-15-15
BS 15-15-15

Only did 3 rounds because my elbow was really acting up and I could feel a serious injury coming on. Did BS on smith machine... don't do that again. the smith machine sucks.

As a complete noob with ZERO experience of training I need to build a base of technique before I can even begin to scale the WODs. My question is what exercises should I learn first and how often should I train them. Do I need to achieve a level of strength before I can start with WODs or do I build up weighted exercises only as often as they are prescribed? Sorry if you’ve heard these questions before, but I need your experience and guidance, friends.

m/40yo/195/6'1

BP 8,7,6,4,4,3 = 32
PU 5,5,5,4,4 = 23
SQ 8,6,6,6,6 = 32

These days are hard when you way 255. Well here we go.

wait theres a workout posted?
i think i got distracted...haha

round 1
BP- 5 #175
PU-15
BS-5 #175

round 2
BP- 5 #165
PU-17
BS-6 #175

round 3
BP- 6 #165
PU-14
BS-7 #175

round 4
BP- 6 #165
PU-10
BS-6 #175

round 5
BP- 5 #165
PU-12
BS-7 #175
Not feeling %100 today

38/M/176/6'1"

Rest and Recovery week:
10min ROM/15min low intensity row/10min stretching

Hate to miss this one, but gotta let my tendons and joints recover, I'm hoping to be in this for the long haul.

#117 Erin_UK

Welcome aboard, you won't look back. The longer I'm in this and help new folks, the more I am convinced that you must have an experienced trainor introduce and train you in this. Virtuosity can not be obtained without trained eyes watching your form, besides the fact that injuries are most common without training, at any level of experience. Bottom line, get some help, start light, even without weight or a PVC, and get the form down first, THEN worry about weight, time, and intensity. The fallacy especially with some of the bodyweight movements is that its simple and you can't get hurt.....that is not true. Good luck and if its not answered in the FAQ's, there are no bad questions here.

A random question I just have to ask...

Is Libby DiBiase related to the "The Million Dollar Man" Ted DiBiase??? Old school WWF!

Great Job Libby! Keep it up!

Looking forward to this workout! Get some!

bench205-9-11-9-13-11
pu -12-11-10-13-15
squat205-8-10-8-9-10

I know I'm not the first to ask this but I don't think anyone's answered it yet. Is everyone doing kipping pull-ups or strict?!

YEAH LIBBY !!!!!!!!!
Now where is the video for the deadlift/burpee workout ? Your favorite combination ! We did that workout about two weeks ago at CF Greyskull, it was intense. Touch and Go with 185 is a serious task.

m/6'/195/25

bench press (185) 9/8/8/6/5
Pull ups 10/8/7/10/10
Back Squats (185) 9/8/8/5/3

good workout I lost form on squats at the 4th round.

this girl is always impressive.

#117 Erin

Look at the Start Here section of the main page. It has a beginning workout schedule you can follow.

And in that same "Start Here" section, go to BrandX and they have WOD postings on their forum which they post scaled down versions for different levels and explanations as to how to do the WODs. They also give you an unofficial target time to finish in when applicable. I use it to see if I scaled down too little or too much. And then adjust the next time I do the same WOD. I find it very helpful.

Goodluck. :)

Who has 5 minutes to rest between every movement? that's 70 minutes of resting!?!

For those of us who workout at lunchtime, it's more reasonable to rest between completed rounds only.

Bench (165) 11, 8, 9, 8, 7
Pull Ups 15, 11, 11, 12, 13
Squat (165) 30, 30, 25, 25, 35

M/19/5'10"/165

Male 80 kg

BP 14 10 9 9 9
PU 30 25 25 25 25
BS 14 14 15 15 15

Total of 155 reps.

Next time it comes up i'm going to easily beat this.

M/43/155

Bench: 12,12,12,9,3
PU: 16,15,12,10,10
Squat: 16,16,16,10,10

Bench (scaled to 135#) 9, 8, 6, 6, 6
Pull Ups 2, 2, 2, 1, 1
Squat (185#) 5, 3, 3, 3, 3

35/M/79kg

BP: 13, 10, 9, 8 , 6
PU: 25, 20, 15, 12, 11
BS: 20, 13, 13, 10, 11

3min rest between rounds.

I know I'm not the first to ask this but I don't think anyone's answered it yet. Is everyone doing kipping pull-ups or strict?!

Comment #125 - Posted by: JohnFahn at September 10, 2008 6:46 AM

It is up to you, either is acceptible.

i kipped....

Bench Press scaled 135 # 8 6 6 6 6
Pull Ups Kipping 13 12 10 8 8
Back Squats 195# 15 10 10 10 10

I tried to do body weight bench and could not get it up one time. So I added 10 # to squat.

M/34/5'5"/150lbs.

Scaled bench press to 135lbs.

BP - 8,8,8,7,7
PU - 15,12,10,10,10
BS - 7,6,5,5,6

As for Libby, absolutely I cannot get over how hot Crossfit girls are.

Nice WOD even better picture! I am headed out to the Level 1 Cert out in Mesa AZ. Who is going to be out there I am from Boston MA.

Ok, so I've been delving deep into the CF world lately... online at least. I'm currently deployed on a ship and really don't have too many resources to go to, so I figured I would attempt to ask you all, and this seems like a decent place to do that. As Jay M. in SC said, I need somoene watching me, so would it behoove me to wait until I got back from deployment, or is there anything I can do to get started now? There are pleanty of guys around the weight room who are more than willing to help a chick get good technique, but not a whole lot of them know much about Crossfit. I've seen some people around the ship working with kettlebells so I've thought about asking them if they're crossfitting, but I haven't actually worked up the nerve yet. Either way, what is your guys' opinion? Thank you very much!

Nice WOD even better picture! I am headed out to the Level 1 Cert out in Mesa AZ. Who is going to be out there I am from Boston MA.

bw 165

bench 170
pullups dead hang
squat 225

bench: 6/7/6/6/6
pullups: 10/10/10/8/8
squats: 7/6/6/6/6

46m 200#

As rx'd

BP 3,3,3,3,3
PU 30,25,21,20,21
BS 10,10,9,9,7

Just throw yourself into it sailor erin.
Once you start..you'll not be able to stop.
You'll check the WOD before you check your emails.
You'll get nervous about the WOD.
You'll battle through the WOD.
You'll love finishing the WOD.
You'll develop elite finess.
Go for it.

Just throw yourself into it sailor erin.
Once you start..you'll not be able to stop.
You'll check the WOD before you check your emails.
You'll get nervous about the WOD.
You'll battle through the WOD.
You'll love finishing the WOD.
You'll develop elite finess.
Go for it.

only 3 rounds:
15,12,9
11,9,10
9,10,10

BW: 192
B 190: 12,10,10,7,7=46

P: 17,13,13,12,13=68

S 190: 14,12,12,10,11=59

Total: 173

m/24/194#

(SUB)75# DB bench press - 7-6-5-5-5 = 28
Pull-ups - 23-15-16-13-12 = 79
#195 Back Squat = 16-13-12-13-10 = 64
Totals = 46-34-33-31-27

Total= 171

Now that I look back, I think I could have done way more of the Squats. Also, I think my score would have been higher with regular bench instead of DB bench.

37/6'2"/192

Gaucoin, sorry to hear about your grandma. God bless.

Lynne is brutal if it is done with max effort. I'm looking forward to this mutation.

B: 115: 10, 10, 8, 7
PU: 4, 5, 5, 4
S: 135: 10, 8, 8, 1

Pull-ups were slightly jumping & landing, I could barely touch the floor with my fingers around the bar.

I felt exhausted after each squat set. Whoever thinks this doesn't have a metcon component is wrong. This was like running sprints for me. My heart rate was 160+ bpm after the first 3 squat sets. I quit on the 4th. I'm really disappointed, but I was thinking in my mind about Rippetoes comment that working out should be fun. This wasn't fun today, unlike the previous xfit workouts I've done. I think maybe I didn't eat enough yesterday, or sleep enough last night, or something.

Heard on the radio this morning, method popularized in 1776 on how to stay warm all winter long with a single log:

step 1: throw log out of upstairs window
step 2: run downstairs and retrieve log
step 3: quickly haul log upstairs, go to step 1

repeat until sufficiently warm

I was thinking, that sounds like a crossfit workout. Uh oh, I sure hope coach wasn't listening to the same radio program as me....

M/36/6'3"/175#/xfit since 8/22/2008

m/25/5'11"/135

BP 12,12,12,10,11
PU 20,15,15,20,30(had to really fight to get last 5)
BS 12,12,12,15,15
Total= 223

bw 182
used 185

bench: 13,11,10,10,10
pullups: 16,13,13,11,10
squats: 11,9,10,10,10
total:167

The squats made my world all twinkly at the end of the set, didn't want to push it any harder

M/26/185

as rx'd

Bench - 10,10,8,7,7
PU (dead hang from rings) - 11,10,10,10,10
Squat - 15,15,10,10,10

Total - 153

M/23/175

BP16,16,15,13,13=73
PU20,20,20,20,22=102 Box SQ 5x15=75

Total=250

Male 80 kg

BP 14 10 9 9 9
PU 30 25 25 25 25
BS 14 14 15 15 15

Total of 245 reps.

Next time it comes up i'm going to easily beat this.

short on time and no spotter so did this without resting between sets:

BP: 7-4-6-5-4
PU: 18-12-12-10-13

i am writing to see if someone could possibly help to make up a WOD for a firefighter who died in the 9/11 attacks......I was just told the heroic story of Stephen Siller, who on 9/11(while his company had all ready left for the World Trade Center) ran to Ground Zero in his full bunker gear and air pack. He ran through the Brooklyn Battery Tunnel all the way to the World Trade Center. I was told this is a distance of over 2.5 miles!! Unfortunately while Stephen did help save many lives, his life was taken from him that day. I myself am a firefighter and couldn't be more proud of Stephen's efforts. I would like to honor him with a WOD on 9/11 and need some help to assemble a workout worthly of his effort. any suggestions will be greatly appreciated.....
thank you
chuck

38/m/240

240 lbs
bp 6/5/4/4/3
pu 3/2/3/3/2
BS 8/10/8/8/7

20/M/5'3"/140#

BP (135#): 8,7,5,6,4
PU (dead hang): 8,5,4,6,5
BS (135#): 12,8,10,8,8

Total: 104

I'm just starting CF, let's see if I can keep it up

could only finish 4 rounds in the time.

BW- 145lbs

squats (145)- 15 20 20 22
PU- 20 25 25 30
BP (95)- 13 13 11 10

21-15-9 for time of:

40# DB snatch right then left
pushups
15.33.84

Coach / Lauren !

Please settle the WOD rest controversy once and for all!

For this one and Lynne as well!

Only your words will save us. HELP!!

Maybe the whole question about resting isn't as important as it appears. Like other WOD's, it's a baseline used to compare/contrast against future workouts.
So, as long as you're consistent with this WOD in the future, it may not really matter.
That said, I like the idea of moving quickly from one exercise to the next, but resting (panting) 3 mins between rounds.
Either way, Allison is probably correct in her assertion that rest periods be posted.

sure do wish this was around when I was 20...

-Back squats are going to b big time scaled

I am writing to see if someone can help me assemble a WOD for in honor of a Firefighter who died on 9/11......I was just told the story of Stephen Siller who(while his company had all ready left for Ground Zero), rushed in on his day off, put on his full bunker gear and air pack and ran through the Brooklyn Battersby Tunnel all the way to the World Trade Center. I was told this is a distance of over 2.5 miles!!! while Stephen helped to save many lives that day, his own life was taken from him. I am a Firefighter myself and couldn't be more proud of Stephen and his efforts on that horrible day. I would like to assemble a WOD to honor him that is worthy of his efforts, and perform it on 9/11. any help will be greatly appreciated.
thank you for your help,
cb

M/52/178
I totally sucked at bench today...always another day
As rxd= 162

BP 23-20-17-13-13
PU 23-20-19-15-17
BS 13-13-13-13-13
Total=245
30/5'11"/185/M

BP: 17/12/11/11/10
SQ: 12/11/10/9/8
PU: 12/12/11/11/10

31/m/186

Bench Press: 23, 20, 17, 17, 15 = 92
Pull-ups: 30, 25, 25, 25, 26 = 131
Squats: 10, 10, 10, 10, 10 = 50

Total - 273

I did it Lynne-style so the metcon really got in the way when I got to the squats, next time I may reverse the order:

BP (175): 13, 10, 8, 7, 6
Pull-ups: 20, 15, 13, 11, 10
Squats: 10, 11, 12, 12, 10

m/165lbs/33 (Its my Bisrhday!!!!!!)

Bench (Scaled to 155lbs) - 5,6,6,6,6 - 29
Pull-Ups (As Rx'd) - 31,37,33,26,21 - 148
Squats (As Rx'd) - 18,20,15,16,12 - 81

Total - 258

Bench still sucks.
Grip on Chins started falling apart.
Starting losing back on squats.

30/m/5'5/165#

As Rx'd
Bench Press 165# 18,16,17,16,17
Chest-to-Bar Pullups 23,20,20,20,20
Back Squat 165# 20,20,25,25,15

Rest varied between sets and rounds, but limited to no more than 5min.

Last set of squats took it all out of me, could only get 15 before i felt a little blackout coming on.

33/F/5'10"/151

Since I am STILL sore from Linda, I scaled my bench press back a bit (and struggled anyway!). Did not rest between exercises; rested about 5 minutes in between each round.

Bench - 110
Back Squat - Rx'd at 151

I'm posting reps by rounds instead of by exercise (BP/PU/BS):
1) 5/21/15
2) 4/16/10
3) 4/14/10
4) 4/10/10
5) 3/11/10

TOTAL = 147

Mark 163 - totally agree. Why are some of you so obsessed with getting the "right" rest time? Surely this is an area where athletes can make a decision, experiment, try different things?

Are you crossfitters or are you sheep?

f/122
scaled BP to 85#, BS to 100#

BP 10-8-7-9-9=43
PU 10-9-12-9-10=50
BS 8-10-8-10-10=48
total-141

oh god...i just vomited...nice.

BW: 181 pounds....i think due to lack of hydration here in the desert today...long day at work...but man we try.

Bench: 185 15/16/15/12/10
PU's (straight hang, no kipping) 15/12/10/10/10
Squat: 185 20/20/20/20/15

I only rested between the rounds 5-8 minutes as it went on.

10 Min Spin on Bike

CFWU x 3 minus pull-ups. Situps done on decline board.

Wieght 163lbs. Scaled up to #165lbs for wod:

Wod: Bench: 1. 6 2. 6 3. 6 4. 6 5. 5
Pull Up: 1. 12 2. 10 3. 7 4. 7 5. 7
Squat: 1. 15 2. 12 3. 13 4. 12 5. 13

I think I could have been more consistant on the squats with more practice. Breathing made a huge difference in the last few reps.

#165

I believe there is a petition for a WOD to Honor Firefighters on the message board. Im starting recruit training in January and I can only imagine what it would be like to loose a brother/co-worker that day.

Adding squats to Lynne was rough. It wasn't muscular failure on the squats it was aerobic failure, hard to get a big enough breath.

bp: 85lbs, kipping pu's, sq: 132lb

rd 1: 6,17,11
rd 2: 5,18,12
rd 3: 5,17,11
rd 4: 3,16,11
rd 5: 5,16,12

29/m/155/5'3"

Five rounds for max reps of:
Body weight bench press 155lbs 7 7 5 6 4
Pull-ups 12 5 10 12 7
Body weight back squat 155lbs 10 12 11 10 10

28/m/185

BP: 20, 17, 13, 12, 12 = 74
PU: 31, 30, 17, 16, 20 = 114
Squats: 17, 15, 15, 17, 20 = 84

total: 272

Anybody check out the latest CF Journal article written by Kallista Pappas "My 2008 CrossFit Games Experience"? That girl is amazing!! She's a super stud athlete and I have to say that her article was very well written. Very inspiring stuff. Great job Kallista! I hope my daughter grows up to have the kind of determination and amazing attitude you have.

Anyone that hasn't subscribed to the journal, you are missing out big time on articles like this one!

Male - 89kg

5 min row warmup

Then

1: Bench: 90kg (198lbs) - 5,3,2,1,1 (failed on last two sets)
2: PullUps - Wide Grip, Dead Man Hang - 5,5,5,5,6
3: Squat: 90kg (198lbs) - 3,3,3,3,2

This was very tough, didn't have a spotter which made the bench and squats difficult. Did full ROM on bench press, i.e bar hitting chest, and also full range on squat. Makes a heck of a lot of difference for me.

I've always wanted to do bodyweight bench and squat so I am pleased with my achievement, just need to improve now...

WU
Stretch and PU,BP,BS
WOD 170#
BP 21 13
PU 20 20
BS 10 10
Then passed out after 2nd rd

Bench 16/15/12/10/9
Pullup 20/18/16/13/12
Back Squat 20/20/19/19/18
total 236

This was brutal. Took me a full hour after completing to feel right. I have to agree with #151, when I first saw this WOD didn't think it would include the metcon componet....boy was I wrong
41
66
65

CFLU

Using weight 80 kg (BW=87 ? Kg)

1. 9 20 5
2. 6 15 4
3. 6 10 3
4. 5 12 3
5. 5 13 2

M/24/5'10"/155

CFWU (PUs and dips on rings)

As RX'd.

Benchpress: 13, 10, 9, 9, 8 Total: 49
Pullups: 21, 20, 20, 20, 10 Total: 91
Back squat: 17, 15, 15, 15, 10 Total: 72

Last round I had to cut short - as I started 5th round, UW IMA maintenance guys began cordoning off platforms to resurface. Didn't want to make the guys' morning tougher, so as they got to mine I just hammered out a few reps and called it quits.

Squats were tough after PUs, which made it feel like the hardest (though, by the numbers, bench was clearly lowest). Felt good, especially given that I haven't been able to do Linda yet (definitely felt lower back during squats today, so it's still going to be another week or so before any deadlifts again).

I'm thinking I'll be doing CF Endurance's reverse tabata this noon (the name makes me want to really mix it up and run backwards :P).

Take care!

m/35/185 m/27/205 m/31/165
Los Aron Brett
rd1 8/12/15 8/11/12 16/14/16
rd2 7/16/16 8/8/15 14/18/17
rd3 7/18/21 8/11/20 10/18/22
rd4 8/18/22 7/11/22 10/18/22
rd5 5/13/24 6/9/25 9/13/24
__________________________________
TOTAL 210 181 230

M/5'9"/170lbs

Bench 177 / PU / Squat 177

Rd 1 - 20 / 28 / 25
Rd 2 - 18 / 28 / 32
Rd 3 - 19 / 31 / 34
Rd 4 - 15 / 23 / 24
Rd 5 - 14 / 19 / 21

Total - 351

Got very sick at the end of Rd 3. Not pukie, blood sugar was screwed up I think. That really hurt my bench and squats for the last 2 rounds.

m/38YOA/5'8"/183
Used 185# throughout WOD
BP: 12, 10, 9, 6, 5
PU: 15, 15, 15, 15, 15
BS: 13, 12, 10, 10, 12
total 174

Cheers
Paul

Nice work Libby, you are a machine (all of us in the Big O already knew that)! Crossfit Omaha is proud to have you with us. Having you there pushes me to do better, Thanks

Tabata:
pushups
squats

25 (10/15)

Barely made the pushups. Squats were easy.

@ 250 lbs- dead hang pull-ups
Had more on squats but back is recovering
5 6 8
4 5 7
4 4 6
2 3 6
3 3 5

Only did 3 rounds
17 22 21
12 17 12
9 12 6

17,15,15=47
12,12,10=34
8,8,8=24
7,7,8=22
7,6,8=21

Total=148

M/38/150

Bench press: 1-2-1-1-1 (I need to work on that)
Pull-ups: 11-8-15-10-13
Back squats: 15-15-15-15-15

I'm starting to kip much better. Most of the reps on my last 3 sets were chest-to-bar.

After my third set there was a guy at the gym who told me, "That's cheating. You're using your legs!" I said, "It's not cheating. It's called kipping."

Since tomorrow is 9/11, I know there are some CrossFit civilians who would like to do something nice for our local heroes. Here's an idea: bring lunch or treats (zone favorable of course) to your local fire or police dept. or take a friend in the military out to lunch.
Then prepare for a "hero" wod tomorrow?!

Wow. That picture just made my day.....!!!!! Smiles all around...

M/40/183

Three rounds, rested between all sets and all rounds...rested lots and lots.

185lb Bench Press - 4,4,5,5,5 (no spotter)
Pull Ups - 15 (slipped),16,15,16,17
185lb Back Squat - 15,15,15,15,15

m/38/190/70"

BP: 11-9-8-8-8 = 44
PU: 19-16-13-11-10 = 69
BS: 15-15-12-12-13 = 67

Total: 180

Made up Linda Monday, so squats were extra fun today. Low back failed before legs/hips.

37 M 186

*HSPU* 15-10-4-6-7 = 42
Pull-up 35-19-17-16-15 = 102
Squat 21-17-12-11-11 = 72

216

M 33/145/5'7"

As rx'd

Rd1 4,15,20
Rd2 5,13,20
Rd3 5,10,20
Rd4 5,10,20
Rd5 5,10,20

M/31/6'/195

150 (rested 4-5min between rounds, 15-45sec between sets)

38/m/185

2 min rest between rounds

55
40
35
30
30

How come we don't do the 3 day template anymore?

Day 1: Met Con
Day 2: Met Con/Gymnastics Movements
Day 3: Met Con/Gymnastics Movements/Weights
Day 4: Rest

30 M 185

I sub'd sit-ups for the squats since I am trying to kick this "patellar femoral syndrom"

Bench Press 10-8-7-8-6 = 39
Pull-up 15-12-10-11-11 = 59
*Sit-ups* 30-30-25-25-20 = 130

260 as Rx'd

Really sandbagged it today. Didn't sleep well and was not in best spirits. Thank you so much Kimberly for helping me to keep the motivation!! Overall I'm happy with the bench and squats, but the pullups just were not there. Last Lynne I averaged 30/round...

BW: 165
Exercise/R1/R2/R3/R4/R5
BP:20/16/15/13/11=75
PU:22/22/8/11/13=76 - grip just wasnt feeling good and I had poor will power
BS:21/21/25/21/21=109
Total Reps: 260

Good score, but really didn't feel well today. This is day 12 on the metabolic diet's assesment phase (I started 2 days early, doh!) - just gotta make it to Saturday!!

I'll definitely need to do something different because I did "Linda" yesterday. Maybe I'll do pull-ups and burpees.

bw 260
bench 10,10,10,15,13
pull-up deadhang 10,10,10,10,10
back squat10,10,10,10,20
total 168

rnd 1 - 165lb
BP - PU - BS
6 - 10 - 10

rnd 2-5 - 135lb
10 - 10 - 10
10 - 7 - 10
7 - 6 - 10
6 - 5 - 10

39 - 38 - 50 = 127

CFWU,

NOT really as Rx'd

Still nursing lower back from improper deadlifts; 185 first two sets Bench (was mooching off another guys bench--didn't want to be A$$-Pain), 135 on squats due to back. Marginal performance, nothing was really "maxed", first time on this exercise, min-rest between stations, will set this as start point for future comparisons

BP: 6-5-5-4-5 = 25
PU: 10-10-10-10-10 = 50
BS: 10-10-10-10-10 = 50

Total 125

Rowing question: My rower is old, and only shows me meters rowed and the time. Q: How do either of these equate to Calories on damper setting #5.

30m/173

BP: 20,14,10,8,10 = 62
PU: 30,20,20,15,20 = 105
BS: 15,15,15,15,20 = 80
Total: 247

No rest b/w exercises. 5 min break b/w rounds.

Just a quick question from a noob. I won't be able to use three stations at once in my gym...can I simply do all 5 sets of bench then move on to pull-ups and then to the back squats?
Or does that defeat the object of the wod?

Thanks
Derick

F/37/141ish/5'4"

Scaled to 85lbs BP, 105 BS (45lb bar?)
3 rounds, due to time.

13,11,10 BP
12,9,9 PU
7,5,5 BS
Could have done a few more BP, but no spotter.
Could have done a few more PU in 1st round, but I suck lol
BS were hurting my hamstrings and making me suck wind!

hspu 8-8-8-7-8
pull 30-20-20-20-20
back squats 192# 10-8-8-8-7
total: 190

Watch Urijah Faber defend his title tonight on Versus.

If you don't know who he is he's the current WEC featherweight champ, ranked number 1 in the world in his class, and arguably the most exciting fighter to watch.

37 yo m 180

bench-38
pull ups-44
squat-50

Questions on the Zone diet...

After reviewing CFJ #21...

the question I have is, if I get down to doing things by content (i.e. protein fat carbs) per item instead of doing blocks, so it works out to be 40/30/30 close to exactly

is that better than doing the blocks where for one example peanuts are listed as a "fat" in #21 am I not supposed to count the protein in them toward the 40/30/30? I know it says that one block of protein takes into account the fat content but does the fat block take into account the protein content?

thanks in advance

BP 155, BS 155

BP 10,6,6,6,7 (no spotter) = 35
PU 15,10,20,12,11 = 68
BS 20,20,16,15,15 = 86
Total = 189

M/24/6'1"/215
No rest between exercises, Rest as needed between sets.

BenchPress 13 12 9 8 7 = 49
KipPullups 20 15 17 15 12 = 79
a2a Squats 15 12 13 15 15 = 70

Not bad but I've unfortunately been on quite the Crossfit break for the past 3 weeks. The gym with olympic bars at my Uni was closed so I was stuck doing what I could. In the mean time, however, I nailed down my muscle-ups and if you can beleive it i did more 1.5 pood swings and pullups then following the WOD's includes. That being said, god DAMN does it feel good to be back on.

Couldn't get the Squat rack and bench at the same time today at the globo gym so I did bench w/ about 60-90 sec rests between sets and then did Squats w/ pull ups

BP -(no spotter) 3/3/2/2/2
PU - 4/4/4/3/3
BS - 6/6/7/6/6
61 - Total

#214,

i think that might defeat some of the purpose of the wod. as i understand after you do your first exercise there is some amount of recovery going while you are doing the following exercises so after youve completed the rest of the exercises in the round youve had a bit of rest for the next round. I still took about a minute in between rounds though as this seemed to be more of a stregth wod. your best bet would be to get a partner so you can occupy more territory i.e someone always by the squat or bench press.

24/M/6'1/190

BP: 15, 12, 10, 10, 10
PU: 20, 15, 12, 10, 11
S: 15, 10, 8, 6, 6

Total: 170

This one was fun as I'm still stiff from my 3k/FGB/Linda trifecta on Monday.

WU: 20 min on treadclimber, CFWU x 3 (minus PU)

BP (80#) 8,6,7,8,7 (probably could have pumped out one or two more with a spotter but didn't feel like dropping bar on myself)

PU (assisted) 12,12,10,10,10

Squats (140#) 12,11,10,10,10 (did squats on Freemotion to work on range of motion and flexibility which kind of suck right now)

1000m row
stretching

sub'd 50% BWT for BWT for the bench and squats.

16-13-12-11-10 = 62
12-10-9-8-7 = 46
19-17-16-15-14 = 81

Total = 189

Next time we up the weight. . .

23/m/150lbs
squat - 30 25 25 15 15 = 110
pull-up - 25 20 15 10 10 = 80
BP - 20 20 20 18 10 = 88
total - 278

BP 8-8-6-8-8=38
PU 18-16-14-15-17=80
BS(2/3 bw) 10-8-9-10-10=47
total-165

I did 5 rounds no break between exercises, made them 5 minute rounds with strikes and sprawls after the triplets, one minute break between rounds, i did this to simulate a fight as I am training for October MMA fight, it felt great

195 pounds

BP= 15,13,10,8,9
PU= 17,12,14,12,10
BS= 15,15,15,12,12

29m/160
Bench: 14,16,12,11,10 Tot:63
P/U: 24,20,22,19,18 Tot:103
Squat: 23,20,20,20,20 Tot:103
Total Reps: 269

M/265/6'3/28

As Rx'd

BWBP - 7,5,5,4,3
PU - 9,5,5,4,7
BWBS - 9,9,7,7,6

m/6'2/185
BP 9/10/11/10/9 49
PU 20/21/25/26/29 121 kipping until I lost grip.
no hanging to catch breath
SQ 10/11/10/10/10 51
total:221

w/u jumprope 10 min
du 10 min
stretch
WOD: scaled down to approx 50% BW
(give or take a few)

BP - 75# Bar to chest 20/23/19/20/20 = 102
PU - 85# assist on mach 15/15/15/11/11 = 67
BS - 95# first round
85# rest of rounds 20/15/21/20/20 = 96

Total score: 265

Note to self:
Could have done heavier weight but no spotter. Need to ask someone to spot. Felt good. Feel myself getting stronger. :)

m/24/6'1/215

as rx'd

BP:6/5/6/4/4
PU:24/24/22/18/20
BS:20/17/17/15/20

m/32/175 for today

3rounds (stupid pager went off and had to leave the gym).
BS: 8/7/7
PU: 19/18/17
BP: 6/5/5

#214 Derick
Are you willing to use dumbells for the BP? You can always leave the DB's sitting on the bench while you squat, and maybe folks will assume that to mean the equipment is taken.

29/m/5'11"/195

did as rx'd with 200# for bench and squats.
only rested enough to take a couple of deep breaths between each excercise and then rested about 5 minutes between rounds.

bench, 15,15,15,15,16
pullups, 23,20,20,21,24
squats, 20,16,16,16,20

total- 272

deviated a little:
Male/age 28/HT 65/WT 150

used 145 pounds for the squats

R1:
10 squats
15 pull-ups

R2:
10 squats
15 pull-ups

R3:
8 squats
10 pull-ups

R4:
8 squats
15 pull-ups

R5:
9 squats
12 pull-ups

CFWU x3 (no pull ups round 2 and 3)

All kipping pull ups in WOD Body Weight 125 NO REST BETWEEN ROUNDS (well, I got a drink of water a couple times!)

Bench Press (125), Pull Ups, back squat (125)

Round 1: 3, 28 (PR), 15
Round 2: 2, 16, 13
Round 3: 3, 17, 14
Round 4: 2, 18, 13
Round 5: 2, 17, 10

Bench Press Total: 12
Pull Up Total: 96
Back Squat Total: 65

Total #: 173

TOODLES! :)

47-M-75"-240#

3 rounds
Bench (95#) 20-20-20
Pull-ups (jumping) 10-10-8
Squats (45%) 12-12-15

plum tuckered out (pto)

used 175# for bench, squat

BP: 20,12,10,7,6
PU: 28,20,15,13,15
SQ: 20,15,15,15,20

Total: 231

Anyone catch the plate # of the truck that just hit me? That one hurt...

Six Rounds. 2-3 minutes rest between rounds
Bench Press: 185X8, 195X5,195X4,195X4, 185X5,135X12 = 38
Pull-ups: 12, 12, 8, 11, 7, 5 = 55 MIX OF KIP/DEADHANG
Squats: 185X6, 195X5, 195X6, 195X5, 185X6, 135X6 = 34
TOTAL = 127

BW: 170

Used 175 for bench and squats. All pull-ups dead hang. Squats were done with a quick breath at the top. Rest was approximately 1 min between each exercise, 3-5min after each round.

BP: 8,7,5,5,3
PU: 13,11,9,7,7
Sq: 14,11,11,10,10

Overall, felt less than 100%. Still feeling the effects of Linda today on my chest; gonna be sore tomorrow. Good WOD though. I'm just hoping tomorrow has no pushup element.

M/190/5'11"/47

bench (190#): 10,10,9,6,6
pullups: 20,12,12,12,9
squats: 15,12,12,12,12

total:169

I have noticed how stress and other factors can change the outcome of your performance in the gym, on the court, on the field, or in the cage. I use x-fit as an escape from other factors in my life that cause stress. I have learned that being tough isnt just blocking the other stuff out, but aknowledge the stressors and perform inspite of them.

I took my first week off of crossfit about a month ago. Prior to this week I had been consistantly following the WODs on the .com skipping only a few when I had other activiites such as volleyball tournaments and races. I felt great coming back that week and it was so important.

However 2 weeks ago the stress started piling up. The hurricane (I live in New Orleans), an ill parent, and an ending to a relationship all came in one week for me.

I guess my point to all this rambling is to .... do what you can when you can. Push yourself but in a way that it makes you stronger physically, mentally, or psychologically. When you start making yourself weaker and hurting your CNS, your performance will obvioulsy not get better, but it will decline.

My favorite crossfit quote of all time...
-its ok to be a pussy today....3,2,1...GO!

JUST GO!

M 28 173 5'11
as Rx'ed
bench 16-10-8-7-6
pullup 23-18-12-12-12
Squat 21-17-14-11-11

LT Holloway and LT Justi from sunny Afghanistan:
Murph as RX'd 57:13.
btw, my body armor is 32 lbs. That was with no ammo, no radios, and no side plates. A bit more than 20 lbs.

For today's WOD, legs were done from Murph, But here it is:
Bench: 12 13 10 10 9
Pull-Ups: 21, 19, 16, 17, 15
Squats: 15, 12, 10, 5, 0

Age: 43 (happy birthday to me last Wed)
Weight: 170

Bench: 12/10/10/10/10
Squat: 10/10/10/10/10
Pullup: 11/10/10/10/10

Kirkuk Crossfit

Jerickson - 175
BP= 6,9,8,7,6 =36
PU= 30,22,26,25,22 =125
BS= 14,15,13,10,15 =67

Schaefer - 195
BP= 12,12,10,11,9 =54
PU= 16,16,14,16,14 =76
BS= 3,6,11,14,15 =49

This was some major awfulness. Found another crossfitter here today. Crossfit is invading Iraq. I think the crossfit folks (Anne,Nicole,Eva I'm talking about you) need to come over here on a USO tour and teach some fitness classes. Can I get some support for this?

24/m/182

I'm still torn up from Linda a couple of days ago. This was just a beating.

weight 180#

BP 7,5,4,3,3
PU 26,24,19,19,18
Squat 17,12,13,15,18

Marten dV:

weight 205

BP 5,5,4,4,4
PU 10,10,9,12,14
Squat 5,5 (180#),had to quit due to recent hip injury

m/210/40

subbed hspu for bench

hspu 20-15-10-8-7 nose to floor
pull-ups-40-25-20-15-15
squats 15-10-10-10-10 as rx'd 210lbs

total=230

Now THAT video was hot. She's the real deal.

So... this really highlights my weakness.
Bodyweight- 145 lbs.

Rnd 1: 3/19/13
Rnd 2: 3/18/10
Rnd 3: 2/17/11
Rnd 4: 2/14/10
Rnd 5: 2/12/12

Gave myself about 2-minutes before each set. I haven't heard anything from Pukie in a while. He gave me a call right after the last round of squats, though I told him today was a bad day to visit.

Used 165# for BP and Squats. Didn't have a bench so I made one.

BP 6/8/7/7/6= 34
PU 30/22/22/20/20=114
Squat 6/6/10/6/8=36
Total 184

Shoulders weren't up to it today. Can't believe I've dropped over 10 reps on BP.

Felt like I was compensating for my right knee on squats. Right felt good but my left leg tightened up really fast. Most weight I have done since Feb. A lot harder doing the squats after pullups.

BP (215) 9 8 7 6 5
PU 14 14 13 12 11
SQ (225) 15 15 14 13 13

that would be awesome if someone came to Iraq to teach crossfit on a USO tour.

Less sleep from relentless studying for med school plus a couple of beers to help me relax did not result in a solid workout. Never again. Thinking about taking a cycle off to recover. Going solid for my first 8 weeks, and I haven't had a day where I wasn't sore somewhere.

Need some help from anyone who's attended a Mackenzie Running/Endurance Cert ~~ can you drop me an email and let me know how it was, and whether or not it's geared to folks that already run or also geared to those of us that are just starting out?

Thanks Much

Used 165 BW is 162

Did not do Back squat because of a right leg issue. So pretty much just did Lynne.

BP = 12-12-12-12-10
PU = 23-25-15-20-10

Total 151 - Slipped on the 15 and 10 during pull ups, got really hard to hold onto the bar!

Did the bench press then chalked hands and went strait to the pull ups. Used a stop watch to start the timer after pull ups. Only had a 5 minute rest in between each set. No rest (maybe about 15 seconds to chalk hands and walk to bar) in between bench and pull ups.

Fun workout!

BP 13,13,11,10,8
PU 34,30,21,20,17
SQ 13,11,12,12,14
total= 239
could have done more for the squats but did not have a spotter

According to previous conversation about Lynne, including comments from Lynne herself, you're supposed to rest as needed between rounds, not at all between exercises.

Age: 46, wt: 235

BP: 235 8 8 10 8 6= 40
PU: BW 6 6 7 6 5= 30
SQ: 235 8 10 10 10 12= 50

I dunno. BP: getting stronger, my 1rep max is 275, I felt good today, just could not hang in for more...
PU: Obviously, my weak spot, but...last year I could not do 2 BW pullups!! These were strict wide grips today!!
SQ: Felt pretty strong...my lung gave out before my legs!!

I think I did OK. It was fun, for sure.

m/35/5'11

BW: 215

BP: 10-9-8-7-7
PU: 20-15-11-14-12
BS: 7-6-6-6-6

Rest between exercises: 7 sec.
Rest between rounds: 2-4 min.

I really think I did this at about 90-95%. For the bench it was safe becuz I had no spot but for the p/u, I could have eeked out a couple more and the squat at least one more...but I think I did a really good job at form in my squats.

BP (65 lb db, no spotter available):6-8-6-8-6
PU: 8-8-6-6-6
SQ: 10-10-8-8-10

not as rx'd, but inspired
BP,PU,BS alterned et mixed

BP : 70kgx5 80x3 80x3 80x3 80x3 80x3, then 5 rounds 70*5

PU : 1,2,3,4,5...8,9,10,9,8,...,4,3,2,1 reps
total 110

BS : 80x10reps x 6 rounds

M/25/180

Im kind of surprised at the crossfitter's strength endurance with bodyweight lifting. It seems as if with all your cross training your work capacity would be much higher. Just an observation dont rip my head off.

Bench 32/30/26/20/20
Pull-up 25/22/20/20/18 (all strict)
Squat 25/22/20/20/15

1 min rest between exercises
5 min rest between rounds

so Brendan is banging AllyHyoogeBoobsNYC now?

and she's throwing it in ShariBaby's face on the WOD board?

I think they should fight. in a kiddie pool full of vaseline. naked. on TV.

or Tony could just make another semi-porn with both of them in a hotel room. either way is cool.

M/30/6'3"/200

12/13/15
10/12/12
8/9/10
4/9/11
4/6/11

#117 Erin
I am assuming you are in England U.K. as opposed to University of Kentucky. Therefore, it will be hard to get local crossfit instructors.My best suggestion, unless you are willing to spend massive amounts of time and money, is that you watch a lot of videos and read a lot of articles. Crossfit.com has thousands of videos that demonstrate proper form, professionals doing the workouts, and professional explanations of movements. Start by watching videos and explanations of basic squats, push ups, and kip pull ups. Practice in a mirror if possible and do not incorporate into workouts unless until you feel confident with them. This could take up to a week. Then, try scaled versions of simple workouts such as Angie, Barbara, Chelsea, and Cindy. Next move into the power lifts, then o-lifts, then kettlebells, and finally gymnastics if possible with the same methodology. Bottom line= learn and practice as much as possible before starting high intensity or technical workouts.

Here is a link to the FAQs, Demos, and a great interview with Coach

http://www.crossfit.com/cf-info/faq.html
http://www.crossfit.com/cf-info/excercise.html
http://radio.crossfit.com/radio/2008/09/an-interview-wi.html

21/m/6'5"/197

176 lb Bench 12/11/10/8/7 = 48
Strict Pullup 11/11/11/10/8 = 51
198 lb Squat 10/11/10/9/7 = 47

Total = 146

24/m/5'11"/189

Bench - 15-12-10-8-9 = 54
Pull ups - 25-20-18-10-12 = 85
Squat - 22-20-20-15-15 = 92

Total - 231

High rep weighted squats aren't fun. I always wondered what a 20 rep set felt like, now I have no desire to ever feel it again...until this one comes up again ;)

m/31/230/68"

BP PU BS

16 13 12
15 12 10
11 13 11
11 14 13
9 18 15

62 70 61=193

My form got better with my pu and bs as I went. My bench just started getting weak.

WOW that's an awsome WOD!!!!!!!!

BP 15/10/8/6/5
PU 25/20/15/15/16
BS 11/10/10/10/11

F/140/28

BP 70lbs: 11,11,11,7,8=48
Asst. PU's 60lbs: 13,10,9,10,10=52
Squats 75lbs: 13,13,12,12,10=60

Just started crossfit had to scale back. But I love it already!!!!!

Dear Libby,

I like corn, corn husking, and the cornhuskers...

BP:135# 10.10.10.10 185# 6
PU: 10.10.10.10.15
SQ: 135# 10.10.10.10 185# 10

f/38/5'5"/148

bp 100#
pull ups w/ 20# assist on gravitron
bs 135#

bp - 8,6,6,6,6
pu - 5,6,5,5,5
bs - 10,8,6,6,6

94

m/41/162

BP 8,4,4,3,2
PU 23,21,16,16,15
BS 6,4,4,4,5

Poor showing on bench and squats but it's been awhile.

Great WOD. Though I need work on my squats.

Bench @225# 5, 5, 3, 4, 2 (19)
Pullup (deadhang) 12, 12, 9, 10, 9 (52)
Squat @225# 5, 6, 6, 7, 8 (32) (I realized at the end i could have been hitting this way harder from the beginning, still a little shy under the bar)

26M 6'5" 225#

First Official Crossfit WOD.

M/29/192/6'

Scaled: #135
BP 17/17/13/13/13
Semi-kip PU 10/11/9/7/9
BS 11/12/12/11/13

Haven't quite got the hang of the kipping pull-up, working on it though.

Yikes. Lots of weakness is going to leave the body today...

Bench - 10/8/7/6/5 - 36
Pullups - 27/23/21/21/20 - 112
Squats - 15/15/14/14/17 - 75

Total 223

38m/5'11"/160

as rxd...bodyweight 190..

bp 13 11 10 10 7

pu 21 20 20 20 14

bs 11 10 12 11 10 total..200...jb

m/39/5'4"/140

BP and BS with 140.5 lbs

BP: 17-12-10-10-10 = 59
PU: 20-18-17-15-16 = 86
BS: 15-15-15-15-16 = 76

Total: 221

"Kindergarden WOD"

B P 225 lbs 15-12-12-13-11
Pullups 6-6-6-7-10(use chalk on last set)
Squats 225 lbs 6-7-7-7-7

Did CFE WOD(reverse TABATA)on spinning bike 15 mins after.

Ottawa, CANADA

M/6'/190#

Bench Press 7,5,3,4,3 - 26
Dead Hang Pull-Ups 6,6,4,5,5 - 22
Back Squat 10,15,17,17,21 - 80
Total: 128
Duration: ~1.5h

We could call this one "Thursday gone bad" because it's going to hurt tomorrow!

body weight 150
Bench: 13/12/10/11/11
PU: 20/20/20/20/15
Back Squat: 12/10/10/10/10
total: 204
This was a lot harder than I expected... I thought it might just be all fun and games, but fatigue definitely set in quick.

Hamstrings still soar from last week.
BW 170 used 175 for simplicty.

Bench: 10,9,8,8,7
PU 12,12,10,9,8
Squat 12,10,12,12,10

150
Done Lynn style. Toar my lungs up but felt good.

BW:135 lbs

Bench Press: 7-7-4-3-4 (25)
Pull-ups: 35-30-20-10-30 (125)
Back Squat: 20-20-25-15-25 (105)

Total: 255 reps

Hey All! Do you do all 5 of bench, then all 5 of pulls, etc, or do you do one set of bench, then one set of pulls...etc...

thx and happy crossfitting! :)

I hate bench WODs because I hate wrestling to get a bench, and then when you need a bench and the one F'ing squat rack for the PU and Squat! I though about 6 different guys were gonna stab me for hogging the squat rack. The compromise is push ups. Ironically I did .75 BW which based on my reps for one set on the hammer machine bench is about the same a a regular push ups.

20 Push up
15 Pull up
5x165 squat

25 push up
18 pull up
6 squat

25 hammer strength machine bench 165
15 Pull up
5 squat

25 push ups
11 pull up
5 squat

25 push ups
10 pull up
5 squat

Lame! If I had real bumper plates and a nice platform I'd push it more but even in the rack I'm worried if I try and dump it I jack myself up. I'm doing CF Endurance 3 hours after my WOD, so whatever.

There's a better picture of Libby on the CF Olympics site, all the men standing behind her are watching here form...very closely. It's hilarious...I love my Wife.

Peace out!

Used 205#

Bench 8-5-5-5-4 (27)
Pull-ups 12-8-6-5-3 (34)
Back Squat 20-20-22-17-20 (99)

Total reps of 160

Last round was a doozy - my legs are jello from the squats...

Nice WOD. Should be good times.

Looking good Libby. Way to get away from the bodybuilding scene.

http://contest.bodybuilding.com/bio/54122/

47 / 173

no rest between BP-PU-BS (walk between and a couple of breaths)
5 minutes rest between each set
weight on BP and BS - 175

9-17-6 = 32
7-15-6 = 28
5-10-5 = 20
4-10-6 = 20
4-8-6 = 18

total reps = 118

BS were much harder than I expected. It seemed that I couldn't catch a breath between reps and went to failure much sooner than I expected.

45/181

Short on time today, off to one of my kid's high school soccer games.

This is how I chose to do it:

Started the clock, did each movement at the top of 2 minutes. Bench press at 0 minutes, Pull ups at 2 minutes, Squats at 4 minutes until done at 28:55. The rests were shorter at the beginning as I got more reps in, longer at the end when fatigue was setting in. Here are the results:

Bench 14, 10, 6, 5, 6 for 41
Pulls 30, 22, 16, 12, 14 for 94
Squats 22, 16, 14, 12, 15 for 79

214 total reps, used 182 for both bench and squat.

M/48/152

No bench; squats ystd.
Did "Nicole", PU first c/w WOD today.

AMRAP 20 min.
Max. PU
Run 400M

6 full rounds + PU (23/13/11/11/11/11/12)

M/47/6'/183

BP 185#: 10,7,6,5,6 = 34
PU: 17,17,13,10,12 = 69
BS 185#: 10,10,10,10,10 = 50
TOTAL:153
Plus
1,000yd swim & 1hr Spin

M/47/6'/183

BP 185#: 10,7,6,5,6 = 34
PU: 17,17,13,10,12 = 69
BS 185#: 10,10,10,10,10 = 50
TOTAL:153
Plus
1,000yd swim & 1hr Spin

M/36/5'7"/205

Bench press (50 lb dbs): 17 15 15 15 12
Pull-ups: 8 6 5 5 2
Back squats: 10 10 10 10 10

45/M/6'/185

YES!! ANOTHER FAVORITE WOD!

BENCH @ 185 - 12,9,9,9,8
DEAD HANG PULL-UPS - 16,14,14,14,11
SQUAT TO 14" BOX @ 185 - 18,17,18,18,16

TOTAL: 203 REPS OF PAIN!

NICE TO SEE SOME BENCH PRESS WODS. THE BENCH IS ONE OF THE BIG 5 LIFTS AND I DON'T THINK WE DO ENOUGH OF IT. IT HAS REAL LIFE APPLICATION...I CAN'T TELL YOU HOW MANY TIMES I'VE BEEN FLAT ON MY BACK AND HAD TO PRESS AND HOLD A HEAVE WEIGHT OVER MY FACE. AND IT'S JUST FUN!

CAN'T YOU SEE

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Can't do bodyweight bench press yet. Did 95# bench press instead.

Back squat as rx'd bodyweight 115#

BP 6/6/5/5/6 = 28
PU 20/15/18/19/15 = 87
BS 15/20/20/22/23 = 100

TOTAL = 215

Couldn't have done this WOD without you Mike Mc. Thanks for pushing me to do more reps!

Blair #256

Welcome to the guild! When I was in school I found that free time spent in the gym made for better performance in class, lab, library, and wards. Man, how cool is it to be in med school and have Crossfit.

Regarding rest (and of interest to BrandonE as well) Larry Lindenman is credited with the following schedule for those of us who are not in the fitness field and those of us who are not using CF as the GPP base upon which we build some specialized physical skill (ie. those of us who are just regular folks):

3 on/1 off schedule or whatever works
Weeks 1-3 Full intensity WOD
Week 4 1/2 intensity WOD
Weeks 5-7 Full intensity WOD
Week 8 1/2 intensity WOD
Weeks 9-11 Full intensity WOD
Week 12 OFF (no WOD). Rest.

Not a bad template. Allows full bore WOD's and full bore CNS training while minimizing burn-out. YMMV.

Welcome aboard, Blair. Fasten your seat belt.

bw 169# used 165#

bp 5-5-5
pu 17-14-13
bs 7-8-8

1. 34/70/60
2. 25/60/60
3. 21/48/60
4. 21/41/X
5. 19/40/X
bw = 150 lbs.

Did not have the fortitute, time or food to continue with the squats for 5 rounds. This workout took my over 2 hours as is. Needed massive rest between sets to recover. Finished the Lynne portion with 379. Will push for over 400 next time with Lynne and then will switch to 200lb bench and pull-ups (+ 50 lbs) or chest to bar pull-ups.

Scaled a lot.....feeling a little tired today, but did something.
Five rounds of:
Push-ups X10
Assisted Pull-ups X10
31lbs back squat X10

13minutes

33 yom 220 bwt
bike 10 miles

220 lb bench press
11/10/10/8/7
pu's kipped
18/16/16/16/15
220 lb front squat to dynamax ball (subbed for back squat)
5/6/6/6/5
bike 10 miles

41/m/5'9 175lbs
bench 175lbs 20,20,18,17,15
pullups no kip 21,20,18,16,14
squat 175lbs 20,20,20,20,20
rested 2 mins between the first 9 sets and 3mins between the next 6 sets
stopped at 20 reps on squats due to knee pain, due to meniscus tears in both

Im at 205 so that was the weight for Bench and Back squats

1. 12 - 20 - 12
2. 12 - 20 - 12
3. 15 - 20 - 15
4. 15 - 20 - 15
5. 15 - 20 - 15

I had no spot so I think I could have churned out a bit better numbers, thats why the reps for bench and squats went up after two rounds. Rest periods were no longer than a few minutes, nothing that a regular gym guy wouldnt take between sets.

Did Tabatta today at my crossfit gym, Push-press 2x 1 pood kettlebells, air squats, ring push-ups, ring pull-ups, ball slams w/ 10lbs ball, and ab-mat sit ups. I threw up half way threw the ball slams. Still dry heaving almost 2 hours later, God I love Crossfit!

35 yrs-male-175 Lbs --- As RX'd

1- 15/25/15
2- 10/15/12
3- 8/13/10
4- 7/12/10
5- 7/12/10
Totals - 47/77/57

Oye.....I'm still quivering and numb.....Awesome WOD!

Yesterday was 15 OHS @ bodyweight instead of a complete rest day. First time trying it so I was pretty stoked! All below parallel and strong lockout until rep 12 when the shoulders and elbows started softening up.

M/28/6'1"/190

I am a rookie my first week doing the WODs. I started with Linda. Fun WOD today.

bp 17,10, 8, 8, 7
pu 15,10, 9, 8, 8
bs 10,10, 8, 8, 8

Me 19/m/195
Rounds: Bench, Pullups, Squats
Round 1: 19 14 20
Round 2: 16 21 20
Round 3: 15 30 15
Round 4: 12 20 12

Patrick 18/m/190
Round 1: 20 14 13
Round 2: 15 19 15
Round 3: 15 20 15
Round 4: 15 19 15

Only did 4 rounds cuz i had plans. I'll make up for it tomorrow!

29 Oops! I mean 30m/5'6"/163#

BP 165#: 15, 13, 13, 10, 10 = 61 Total
PU: 20, 20, 18, 15, 15 = 88 Total
SQ 165#: 10, 10, 10, 10, 10 = 50 Total

Weird that I have trouble with squats & can do more body weight BP than SQ. Could have had something to do with the fact that SQ's were at the end of the cycle & I was running out of gas.

Oh, and something tells me that Libby doesn't have too much trouble getting dates. Damn.

Wow! Incredible WOD. My Squat is weak but I basically set the bar back on the rack when I thought I was gonna puke. I ran out of time for the 5th round so I only did 4...still a workout!

Bench #165 6,6,6,6
KU Pullups 24,22,20,22
Squat #165 14,12,10,10

Total: 158

M/26/6'/165

as rx'd

m/160/26

1. 14/21/21
2. 11/19/17
3. 8/17/15
4.7/13/13
5.6/15/11

total: 208

Puppies BrandX scaledown: 50% BW

100# BP: 10/10/7/6/7
BW Pullups: 3/3/2/3/1
100# Sq: 16/-/-/-/13 did 1 round, squat rack taken over, and unable to work in until after my last set: The perils of crossfitting by oneself in a busy YMCA gym at lunch.

M/28/176/75

1. 11-21-16
2. 8-15-12
3. 7-16-10
4. 6-13-8
5. 3-10-7

BW = 180

Bench = 13,12,10,9,10 = 54
Chins = 28,25,26,23,23 = 125
Squat = 12,12,12,12,12 = 60

total = 239 as rx'd

CFWUx1

Three rounds for max reps of:

Pull-ups= 20-20-16
Burpees= 17-12-12

Rested 5 minutes btw rounds.

age 18 bw 170
as rx'd
bench: 9/7/5/5/4 = 30
pullups: 28/20/15/15/21 = 99
squats: 20/15/15/12/12 = 74
total: 203

wow this was a tough wod. i really dogged it on the middle rounds of pullups. won't happen next time.

re: vid .... Allison who?

THIS girl has got IT!

Looks like someones 15 min are up.

M/49/178

Used 185lbs

BP 19 16 14 14 12 - 75
PU 33 25 30 25 28 - 141
BS 20 21 19 20 20 - 100
Total 316

Truly inspiring, Libby! It's great to see another college-aged girl tearing it up! I hope to be as tough as you some day! =)

modified 3Rs as I was crunched for time

bench 220# 6-6-6
PU 13-10-7
BS 4-5-6

really sucked at this one. Although this is the first time doing Lynne (like) that I used 220# on bench so that I am happy with. But the squats UGGH i did not push to hard as I did not want to pull my grion again.

m/21/143/5'10

warm up - 1 mile run

bench press - 105lbs x 5, 9, 10, 5, 5
pull up - 9, 8, 7, 8, 8
back squat - 105 lbs x 19, 17, 16, 15, 15

I don't know if it means anything that when I couldn't rack the bar bell on my last set of bench presses, the only person who came to help me was the only other guy doing crossfit in my university's rec center. He came running from the pull up bar across the gym. The people around me just kept chatting.

M/26/185

BP: 10,10,10,10,10
PU: 11, 7, 5, 4, 3
BS: 10,10,10,10,10

didn't max out (except for PU) because of basketball games tomorrow :) but it gives me a good idea of where I'm at.

Great new workout - can't wait to try it out - or maybe not after all the above responses.

#165 (CB)- Here is a suggested workout.

5 rounds of: 400 meter Run, 5 Clean & Jerks (with 40-50# sandbag), 10 Burpees, 15 Pull-ups and 20 Squats (complete the entire workout with a weight vest on!) - obviously - you could scale as necessary!

Shoulder started hurting so I stopped at 3 rounds...

.75BW for all exercises (pull-ups done on gravitron at 55)

165lb.
BP: 5,5,4
PU: 7,6,6
BS: 8,8,8

WHAT IS THAT SONG!?!?! it is driving me crazy!!! I heard it this morning and can't get it out of my head... someone help please:(

Jodi (F/29/110)

Squats
45x5
95x5
135x5
150x5
165x5

Bench Press
45x5
55x5
65x5
75x5
85x5

Did one HSPU and 5 push jerks with 45 pounds in between each set of bench press.

ME (Shoulder issues going away, not not gone)
BP PU Squat
10 31 15
10 26 11
9 30 15
8 27 15
6 26 16

43 140 72= 255

MarshMan
BP PU Squat
11 14 8
12 21 10
11 22 9
9 15 8
7 10 8

50 82 43= 175

T O D D (2nd CF workout ever)
BP PU Squat
9 12 8
11 10 8
8 8 11
7 7 8
6 6 8

41 43 43= 127

Harumph!

M/35/200LBS

SQUATS 22/10/12/10/10 2MIN REST BTWN SETS
BENCH 12/9/8/7/6 2MIN REST BTWN SETS
PULLUPS 20/15/13/15/13 2MIN REST BTWN SETS

TOTAL:182

Used 200# for Bench and Squat

BP: 10/10/10/8/5
PU: 16/16/15/12/10
SQ: 10/10/10/10/10

Improved my last Lynne score by 14 despite the Squats (which were harder than I thought they would be)

M/31/5'4/150
As rx'd
Round 1: 7-11-20
Rest: 3:00
Round 2: 8/9/18
Rest 4:00
Round 3: 7/10/18
Rest 4:00
Round 4: 6/9/17
Rest 5:00
Round 5: 5/8/17
TTL BP-33, PU-47, BS-90
Kicked my ass, again. Barely held off pukie, barely...

Comment #248 - Posted by: Jerickson

Hey I am on Gaine's Mill about 22k from Warrior, to bad or I would work out with you guy.s
todays WOD:
BP: 7-5-5-3-4
PU:11-10-8-7-6 all dead hang
BS:20-16-12-11-10
195LB bar

Hi kids
little disappointed I was hoping for more pull-ups and squats.

round one
20 Squat
20 PU
12 bench

round two
15
15
12

round three

15
15
10

round four

15
15
8

round five

10
10
8

every round was broken by a three minute break.

Much love George

Male 25 145lbs 5'5

bp- 1)17 2)16 3)12 4)11 5)8 total 63 reps
pu- 1)8 2)8 3)6 4)5 5)5 total 32 reps
sq- 1)13 2)12 3)12 4)11 5)10 total 58 reps

total reps 153...
BW- 185 (actual weight is 192)

This work out was a killer!!! I stayed in a near fainting state for the duration.... and LOVED it!

Round 1: 6/15/7
Round 2: 5/13/10
Round 3: 5/10/10
Round 4: 4/10/6
Round 5: 4/10/5

sorry brain fart....200 reps total

23/m/165lbs

Bench: 15-15-10-10-10
Pull-ups: 15-15-10-10-10
Back Squat: 10-10-10-10-10
Total: 170

Legs clearly have some catching up to do.

Regular Warm-up

Sprints
400mt. 4x's
1 sprint 1:50
2 sprint 1:35
3 sprint 1:40
4 sprint 1:41
deff. felt the calf cramp

WOD..

Bench
95lb. 13/15/15/15/11

Pullups 10/10/11/10/10
kipping
(1st time rip'n my hands open...guess I wasn't going to hard before)

backsquats
115lb 20/25/30/21/20

I should have done more weight but.... well couldn't come up with an excuse today.... I wimped out

m/22/145/5'7"

Bench: 15,8,7,6,6
Pull-ups: 12,10,7,6,6
Squat: 20,10,12,10,10

Total: 145

Couldn't believe how winded I was - must not have eaten enough.

I'm doing semi-kipping pull-ups. So winded, I had a hard time maintaining rhythm and form.

25M/6'6"/235

BP: 8/10/8/8/8 = 42
PU: 25/25/25/25/25 = 125
SQ: 12/10/12/15/15 = 64

Total: 231

Chest was still sore from "Linda."

Almost had to have a talk with Pukie

As Rx'ed BWT = 170lbs for Squat/Bench

Pull-ups : 20 / 21 / 22 / 15 / 15

Bench : 8 / 9 / 7 / 8 / 6

Squats : 11 / 12 / 10 / 10 / 9

Totals : 39 / 42 / 39 / 32 /30

Humbling Workout, great job Coach.

m/40/72/175

Ran 5.25 miles at 39:15

I think this is the second time I did this- only three times instead of 5...

bench (scaled to 145) - 5,5,4
pull ups - 10,8.8
back squats as rx'd - 12,12,15

bench - 18,16,14,12,11 (135#, ~75% BW)
pullup - 11,10,10,10,10
squat - 12,12,12,12,13 (135#, ~75% BW)

(sore knee [O.S] from soccer, didn't push the squats)

climbing later tonight

M/36/193LBS Used 190

Bench 15/13/13/11/11
Pullups 10/8/8/6/5 - dead hang
Squats 15/16/15/15/12

TOTAL:173

Bench - 10, 10, 10, 9, 10 (25 kg, 40%)
Pullups - 25, 20, 20, 18, 23 (JPN)
Back squat - 10, 10, 10, 10, 13 (40 kg, 60%)

Total = 208

m/34/155
As RX's 155lb on bar
BP 23-20-17-14-15
PU 20-20-20-16-25
SQ 20-20-20-15-20

Rested 5min between rounds, very taxing workout!
Get Fit, Get Trained, or Get Out the Way.

David
M - 33 - 5'10" - 178# BW

DROM warm up + 50 double unders
Bench Press, 45 x 2 x 5
Pull-ups, 2 x 5
Back Squat, 45 x 2 x 5

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

Post WOD: Burpees x 24

Notes: As rx'd with 180 pound Bench press & 180 pound Back squat.

Rested 3 minutes between exercises and 5 minutes between rounds.

100 day burpee challenge, days 7-9 completed.

This was a sick WOD! Yet another keeper for the rotation COACH!

F/31/117/5'5
As rx'd (used 120lbs for bench and squat)

BP - 28, 25, 22, 21, 18
PU's - 40, 35, 32, 30, 25
Sq - 25, 20, 25, 30, 40

Total: 416

Took 1 hour and 3 minutes to finish WOD. 30 minutes later - still feel nauseous and shakey. Did not eat enough today.

24/m/5'7"/151#

I usually sub out the WODs with benching in them because I don't have a spotter and I've never been particularly competent at benching. So I scaled the weight to 75% BW.

My 3RM squat as of late has been around 180# so I think I could have handled BW on the squats, but not the benches, and wanted to stay consistent rather than changing the weights every time. So 75% it is.

10-26-15
13-22-17
13-22-18
13-22-15
13-22-17

In retrospect I think I could have added 2 or so reps to each of the squats. Pull-ups were about maxed out (usually a grip issue), and benches I had to stop when things started getting too wobbly.

Totals: 62-114-82
Total: 258

Was VERY VERY generous with the rest, both in between exercises and in between rounds. Finished in around 45:00 or so. Just wasn't feeling too energized today.

Bench numbers were a little artificially high because of the lighter weight, but better safe than sorry.

M/24
Bwt:195

#195 on Bench and BS

BP= 9-9-5-7-0 = 30
Pullups= 36-30-27-25-21 = 139
BS= 25-20-20-15-15 = 95

Shoulder injury came back to haunt me on bench press. Didnt even attempt last set, glad bench doesnt come along all that often. But still super hard wod, all the work out in the sun left me feeling ready for pukie, Big time.

M/38/223/6'3"
As rx'd (used 225, with Gillian)
BP - 8, 10, 10, 8, 9
PU's- 22, 21, 18, 19, 22
Sq - 12, 10, 12, 12, 15

Total: 208

Squats need work. Used knarled pull-up bar - good grip.

M/19/145lbs/5'9"

As rx'd (BP with 145lbs, squat with 145lbs):

BP: 12,12,10,9,7.... Total Bench: 50
Pullups: 30, 25, 22, 25, 25... Total Pullups: 127
Squat: 8, 10, 10, 10, 8, 8... Total Squat: 44

Total Score: 221

M/205/6'1

BP 10-9-8-8-7
PU 20-25-26-27-30
SQ 15-15-15-15-14

I really need to step it up next time on this one, I slacked off today...I think it was the picture of Libby that got me distracted...she is freaking GORGEOUS!!!

I sure wish more people would take a serious look at Bob Barr for President!

I know, I know... "Bob who?"
He is the Libertarian candidate: http://www.bobbarr2008.com
I'll be voting for him. He would actually institute real change in our bloated government.

Now I'll cringe and wait to be beaten about the head and shoulders for not supporting one or the other Politilebrities or Celebriticians that so many people have given their hearts and minds to :-)

M/19/5'11"/155

BP: 6, 7, 5, 4, 5
PU: 25, 18, 20, 18, 11
BS: 15, 14, 14, 12, 12
Total: 186

Can anyone offer some advice on muscle ups?

I've been practicing for about two months and although I'm progressing, I just can't get the dip. I have the false grip and can roll into the deep dip position but just can't press upward.

I'm also experiencing quite a bit of shoulder pain and not sure if it's natural to go through that or not.

Should I keep trying every day, or wait a few days between each attempt??

Any help is much appreciated!!

M/40yr/220

Bench-----16,15,12,10,10=63
Chins---- 30,20,17,16,17=100
BS -------28,20,20,16,16=100

263 total

Mark M/49 yoa/ 154
As rx'd
BP 6, 4, 5, 5, 4
PU 41, 35, 33, 33, 34
SQ 6, 8, 10, 10, 10

Theresa scaled
BP 95 lbs 4, 5, 5, 5, 4
PU Blue Band 20, 20, 20, 21, 16
Sq 115 lbs 10, 10, 10, 10, 19

Scaled:
Need heavier weights:
140#(two 70# dbs)

Bench: 11,10,10,10,10(used exercise ball for bench)
Pull-up: 9,7,10,9,8
Squat: 10,10,10,10,10

Ran 5k(with slow dog)

Had to scale, did 3k and Linda Yesterday... Legs and back were fatigued

Walked 18 holes in the a.m. (played terrible)

Mile run warm up.

180lb BP- 20, 14, 10, 11, 10
PU - 15, 13, 10, 10, 10
155lb BS - 10, 10, 10, 10, 10

48/m/188#

Benchpress 185 lbs
8,9,8,7,7=39
Pull-ups
30,25,26,26,22=129
Squat 180 lbs
6,5,6,5,6=28

So.....this was a FUN workout!

F/23/115

Bench 100lbs (I still can't bench my body weight...bummer) 7-5-4-4-3
Pullup 15-13-10-10-9
Squat 115lb 16-15-12-10-8

I LOVE CF!

28/m/192

BP @ 190: 18-16-15-12-12 for 73
PUs @ bw: 30-30-25-27-25 for 137
BS @ 190: 6-6-6-7-7

TOTAL: 242

I seriously must be the most unbalance CFer ever.

I don't have a bench at my facility yet so I did weighted push ups with a 45 lb vest

Body weight 205

25/30/10
20/20/10
16/16/10
16/17/10
20/20/10

Great workout!!! Thanks Coach

Bench - 8-7-6-6-7 (dropped to 160 lbs halfway thru second set)

PU - 14-9-8-8-8 (all dead hangs)

Squat - 10-8-7-6-6 (all more than 90 degree bend on legs)

32-24-21-20-21

118 Total

180 lbs body weight

M/23/6'1"/180

Weights at 185

BP: 16, 15, 17, 14, 18
PU: 26, 24, 27, 20, 22
BS: 21, 17, 19, 19, 20

No resting at top for squats made it really difficult
Rest: 3:30 between rounds

M 5'9" 176

WOD as RX’d

Bench Press BW 175 - 12,11,10,9,8 = 50

Pull Ups 25,20,20,20,17 = 102

Squat BW (175) - 9,10,8,8,7 = 42

TOTAL---194

Squats are pathetic. Still recovering from complete knee reconstruction.

bench press: 4,3,3,3,2
pull-ups: 21,21,16,13,13
back squats: 26,26,10,11,15

36/m/199

BP: 12, 12, 12, 12, 12 = 60
PU: 12, 12, 12, 12, 12 = 60
Squats: 12, 12, 12, 12, 12 = 60

total: 180

#357 Jaeger

I just got the muscle-up about 1 week ago. So while the experience is still fresh in my mind, I can offer you what insight I have.

First of all, if you can get into the deep dip position, you are definitely strong enough to finish it. You're probably just letting the rings get too far away from your body which would put a huge strain on your shoulders.

I went from not even being close one day to being able to do 3 dead-hang MU's without touching the ground the next day. Like you, I was strong enough, but my form sucked. I needed to FEEL what it was like to get the muscle up. Here is the progression I worked through (in 1 night!).

Step 1:
I used an iron woody blue band and hooked it on my pull-up bar. I lowered the rings so that I could hold them with the false grip while sitting on the ground. Then I looped the band around my butt so I was sitting on the band with my butt on the floor with my legs extended straight in front of me. I got the idea from this video:
http://media.crossfit.com/cf-video/CrossFitEvolution_EverymansGymnastics.mov
Just over half way into the video (and again toward the end), you'll see exactly what I'm talking about.

Step 2:
I raised the rings a bit and put my feet on a box so I got the same starting position but with less help from the band. I did a few of these until it felt comfortable.

Step 3:
I lowered the rings again and did NOT use the band for assistance. So I started from the seated position. When you don't have to lift the weight of your legs, the MU is doable for most people. I was able to do this, but did a few reps to really lock-in the feeling of doing a muscle up.

Step 4:
I raised the rings all the way up and attempted the MU with a kip. This took me 7 or 8 tries. I actually kipped too hard once, overshot the bottom of the dip and just about tore my left shoulder up really bad. So I warn you to be very careful when kipping into a muscle-up. A spotter would not be a bad idea. I doubt I'm the first person to experience this nearly awful injury...

Step 5 (next day):
Now that I really had the feeling of the MU dialed in, I tried 3 or 4 times at a dead-hang and was able to nail it!

Lastly, I would recommend not doing too many MU's when you finally get it. It's really exciting to finally have this skill mastered. But it is extremely hard on your wrists, shoulders, and elbows. So go easy and don't try to do too many reps or you'll feel it for days.

BW 186 lifting 190

B 27 22 20 17 16
PU 37 33 28 25 20
SQ 29 24 19 15 14

f/43/141/5'9"

did crossfit endurance workout 5:15 a.m. -
10x(60:60)

10:45 a.m.
BP: scaled & substituted 40#DB incline 10,9,9,8,7 = 43
PU: no kip - 11,10,10,10,9 = 40
squats: scaled 115# 10, 125# 8,7,7,6 = 38

total: 121

BW = 165

Bench Press: 22, 20, 14, 11, 11
Pull-Ups: 31,24,18,18,19
Back Squat: 18, 20, 19, 20, 20
Total = 285

In the 9 months that I have been doing CrossFit I have had some pretty gnarly workouts, that left me in pretty tough shape (read: drooling on myself unable to walk). Never have I had one do to me what this one did today- and completely un-expected. This left me completely helpless in the fetal position on the ground for about 45 minutes afterwards. Here is the aftermath:

Body Weight - 190
Bench Press: 14, 11, 8, 8, 6 = 47
Pull Ups - 35, 26, 20, 25, 20 = 126
Squats - 15, 13, 12, 12, 17 = 69

Total = 242

M/40/185

As rx'd:

BP: 7/6/6/4/2 Total: 25 (I used to have a good BP. Really, I did)
PU: 31/25/20/16/18 Total: 110
SQ: 16/13/12/12/12 Total: 65

Total: 200

Areas of weakness, again, have been made glaringly apparent by a single workout.

More better faster

28 Male 5"10 170 Lbs

This was an awesome WOD...The pull up bar at my gym is terrible (i use the top of a smith machine, yeah it sucks) but i gave it hell anyways:

Bench: 15 - 17 - 13 - 11 - 12
Chins: 20 - 16 - 12 - 11 - 11
Squat: 15 - 10 - 10 - 10 - 10

194 total

200 lbs
BP: 51
PU: 64
BS: 77
Total: 192
No rest between exercises, 3 min rest between rounds.

I'm finally back, (sorta) after I broke my left wrist doing an OHS 6 weeks ago! Hurray, it's been a pain in the ass, but I'm pumped to finally being doing Crossfit (scaled down) again!

55lbs bench : 21, 23, 20, 20, 14
Pull-ups: 8, 13, 7, 5, 5
Bodyweight back squat: 8, 7, 7, 6, 7

It's amazing to see how much strength and conditioning you lose after just over a month. Oh well, I rocked the Crossfit shirt and was sweating like crazy!

"I Love Libby" will be my next tattoo

M/46/172

SQ 15;15;15;15;15

BP 8;7;6;6;6;

PU 12:12:10:10:10

Total 162

200 lbs
BP 4-5-4-4-3
PU 16-13-15-16-9
BS 11-10-10-8-8
Total 136

30yo M 175lb 5’10”
CFWU x 3; 5 pull ups, 5 ring dips per round.
Bench press 45lbs 5-5 95lbs x 5 135lbs x 3 155lbs x 2.
Squat 45lbs x 5-5 95lbs x 5 135lbs x 3 155lbs x 2.

Body weight bench press @ 175lbs: 9-10-8-8-6 = 41
Pull-ups: 20-20-13-18-14 = 85
Body weight back squat @ 175lbs: 7-7-7-5-8 = 34
Total reps: 160

4 minutes rest after each round and about 1 minute rest between bench/pull ups and pull ups/squat to reconfigure power rack.
Foam roll after

M/18/161/5'10"

unfortunately i did a huge leg workout yesterday and chest the day before.

Weight: 163lbs
BP: 11,8,7,6,5
Strict Pullups: 21,18,16,11,8
Back Squat: 10,8,8,6,3

Last year I thought my Squat max was 300lbs. however, since crossfit my eyes have been opened to the idea of full range of motion, aka below parallel. ever since then i've squatted a lot less weight but hurt a whole lot more. thank you crossfit.

80kg

BP: 13 - 11 - 10 - 9 - 8
PU: 23 - 20 - 16 - 20 - 22
BS: 15 - 12 - 13 - 12 - 13

Total: 217

50 situp warmup

185lb bench: 10-6-5-5-4
Pullups: 6-5-3-4-3
135lb squat: 5-4-4-4-3

200 jump rope

BP: 18-13-10-10-8 (59)
PU: 20-15-13-13-10 (71)
BS: 18-13-13-12-13 (69)

Adding the BS to Lynne was killer... Pukie was doing cartwheels in my throat.

Great WOD!!

M/145/42

BP-16,14,12,12,10
PU-25,20,20,18,17
BS-18,16,16,15,16

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
5x5
15,12,12,10,12
10,10,8,8,8
Alef
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

m/25/155/5'10"

bp-10,10,9,8,7
pu-9,9,8,7,6
bs-12,12,11,10,10

weak :(

25/F/5'8
Body weight: 129

Bench: 85lb
Squat: 130lb

80 reps total
(pullups SUCKED today)

Bwt 138 subbed 140#

BP 11,9,9,7,6 = 42
PU 32,33,30,25,25 = 145
BS 11,11,10,10,10 = 52

Total = 239

1000m row, 2x15 ghd su's, be, ring dips, squats

BW: 202

BP: 12,12,11,8,9
PU: 25,21,20,18,21
BS: 15,15,15,20,25 sand-bagged the squats

Not as rx'd due to all of the bench's being occupied (shocker), so had to go back and fourth btwn back squat and pull-ups before a bench opend up. I ended up doing 5 consec sets of bench w/about 45 sec-1min rest in btwn sets:

BS (175#) 30/20/20/16/15
Pull-ups (standard kipping) 29/16/15/13/12
Bench (175#): 15/8/4/3/1

total:217

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/150

WOD as rx'd

BP-65
PU-144
SQ-69

Total-277

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

CFWU- minus pu's
BP-55lbs
Pu's- 30 assist
BS-70lb's

17:43
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Libby, Marry me!!!!

45/76"/190

subbed 70# DB's for BP (i.e. bodyweight of 185 x 0.8 to adjust for DB)

175# with thick bar for Back Squats

BP: 8/8/8/6/7 = 37
PU: 20/20/20/17/17 = 94
BS: 6/5/5/3/5 = 24

not sure the adjustment factor to DB is right - couldn't grab a barbell bench though

also, squats felt extremely weak from the first warmup set - one of those days

If it says "Libby, Libby, Libby" on the label, label, label
You will like it, like it, like on the table, table, table!

I want a Libby doll!

Rx

Bench 185lb: 8,9,8,8,6

Pull up: 25, 25, 21, 18, 18

Squat 185lb: 15, 15, 12, 10, 12

Total: 210

m/43/5'9"/181 lb

m/28/195

as rx'd:

bp 200#. 5/4/5/3/6 = 23
pu...... 40/22/16/14/19 = 116
bs 205#. 10/12/10/14/12 = 58

#355, Reno_Ty:

I'm with you on that one. I think that our country has gone down hill since voting for the lesser of two evils has become fashionable. I'll be voting according to my conscience, despite the fact that Barr won't get elected.

I don't make burpees look that good.....

Bench 165#: 6,7,7,6,6
Pullups: 13,14,14,14,14
Squats 175#: 10,9,9,8,9
BW = 175#

I have always liked the girls from the Midwest!!
Great photo Libby!

Rx... 26, 185

Bench: 16, 12, 10, 9, 9= 56
Pull ups: 21, 15, 10, 9, 9=64
Squats: 18, 20, 17, 16, 12=83
total of 203
Legs were smoked after, did a 2 mile run to loosen up and then ran some :30 sprints with :60 walking recovery

Total= 240

Took 3-5 minute breaks b/w Rounds
No breaks b/w exercises.

42/5'8"/185#

BP- 25/18/15/10/13
PU- 30/20/20/15/17
S- 15/15/15/15/20

263 total. Had more bench press in me, but I didn't have a spotter.

Puked my guts out after that one. 9.5 hours sleep in four days wrecked me.

27/m/181

No breaks between exercises - 5 min break between sets.

As rx'd

BP 180#: 12,8,6,6,5 = 37
PU: 30,20,16,15,20 = 101
BS 180#: 17,12,10,10,13 = 62
Total Reps = 200

27F/170/5'8"

Went with half my BW or 85#

Bench 17,15,13,13,13
Pull Ups (85# assist) 18,16,16,16,17
Back Squat 20,18,15,16,17

Song in video: The Fortune Teller by Xavier Rudd

M/225/5'11

Used 225lbs for Bench and 240lbs for squat

BP-22/16/13/11/9
PU-20/15/12/15/12
BS-20/20/16/15/15

Total=231

*Shout out to B.G. in Chickasaw/Maria Stein

Rx

Bench (145): 10-7-8-7-5=32
Pull-ups: 10-10-8-10-11=49
Back Squat (145): 10-12-15-20-15=72

Total=153

Bench was difficult after the first round. Kipping is coming along nicely and legs are burning from the squats.

f/46/130

bp-can only do 1 rep max bw so I opted to lower weight to 120 for remaining 4 rounds
130-1/120-2-2-2-2

all dead hang overhand pu's-15-(PR)-11-12-12-11

bs-bw-9-9-12-11-10

34 burpees -unbroken -for burpee challenge-2:14

Bench Press: 20/20/20/20/19
Pull Ups: 20/18/18/17/15
Back Squats: 18/18/16/16/13

M/200/6'2

My shoulder pop out on my last PU round. I'm gonna take a break of those for a bit. That suck

m/48/5'8"/169

As Rx'd - weights at 165lbs for bench and squats.

BP 11 10 8 6 5
PU 16 15 12 10 13
Sqt 20 18 17 15 18

Good wod!

#408 Freddy C.
Glad to hear I wasn't the only one that was losing it during this WOD. I haven't felt this nauseous since, well, FGB 3 days ago.

Bench: 12-10-9-9-8
Pull ups: 40-35-30-30-30
Squat: 16-14-14-20-15
Total: 292

Made up 3k from Monday for w/u:
12:53 on a stupid treadmill

No access to barbell or weight plates today; subbed
5 Rounds for max reps:
Clap Push-ups 20,15,12,10,10 67
Strict Pull-ups 9,8,3,5,4 29
70# DB Goblet Squat 20,20,20,20,20 100

Total : 198

37M/5'10"/165#

Warm-up: 100 SU + 50 DU; CFWU (minus PU & dips) - 3 rnds; Burgener WU.

As Rx: 12-13-20, 11-13-20, 11-13-20, 9-13-20, 10-13-20

Total: BP 53 + PU 65 + BS 100 = 218.

Cool-down: foam roll.

Bar to chest BP; strict PU; 11-inch box BS.

#32 Max Fernandez

Thanks for posting your Fran. I really enjoyed watching your timing of the butterfly kips. You should post a MU workout some day, I'd like to see your technique and timing with the transition.

m/30/73"/220
Bp 225-16,11,10,8,10
Pu 16,16,12,13,13
Bs 225-10,7,7,7,7

BP 185-10,8,8,7,6
PU -22,18,13,14,12
BS 185-10,10,8,9,10

Legs were still dead from running and FGB. On the PUs my shoulder was feeling strange so I stopped early on the last three rounds. I've dislocated my shoulder twice and PUs seem to bother it when I get real tired. Does this happen to anyone else and does anyone have a solution (besides surgery)? Gracias

24/m/5'10"/160

Had to really modify this due to the gym

Pullups / pushups / 55# good mornings (not to failure)

31(pr)/20/15
16/15/15
12/15/15
10/15/15
12/15/15

totals: 81 / 80 / 75

Five rounds for max reps 1 min rest of:

Body weight bench press @ 195 (7, 7, 3) Total 17
Pull-ups (15, 15, 15) Total 45
Body weight back squat @ 195 (15, 15,15) Total 45

Total 107

To start feeling batter. My back stills a little sore from my double workout on Monday. Well today I wait onto the evening to do my wod so that way I give more time to my back to rest and I think work but doing this way I ran out of time and that's why only did 3 round because I was running late to my daughter soccer practice.

185# Didn't do squats, just did heavy legs yest. morning. BP better than last time but PU at work not as good.. bar slippery and spins..hard to hold onto.
BP 12 PU 18
11 16
10 10
8 12
8 12
------------
48 68

Elapsed time 35min
No spot on bench

Bench 10/9/9/8/7
Pull 24/22/22/20/21
95# OHS 10/9
BW Low Back squat 15/15/15

1000m row, 2x10 su's, be's, ring dips, squats

BW:202

BP: 205#-12,12,11,8,9
PU:25,21,20,18,21
Squat: 205#-15,15,15,20,25 could've done more squats in earlier rounds but spent a lot of time waiting to catch my breath.

repost for more clarity

i neeeeed to get my kip down.....really embarassing on pullups lol.....

5'5" 185lb male....as rx'd

10/7/20
11/7/20
12/6/22
10/6/22
8/5/25

total 191

Buttercup version (I figure that in case there are any other real buttercups out there they may be glad to know that someone else is just as weak as they are!)
38lbs bench 10-10-10-9-10
38lbs back squat 10-9-10-8-10
74 lb assist Pull-ups 10-8-8-8-8

I took it easy on the reps because my shoulder hurts (pull-ups seemed to aggrevate (sp?) it a little), my hamstrings are still sore & tight from last weeks WODs, and i have a wierd little pain in my hip flexor/adductor area (which oddly enough was NOT aggrevated by squats).

I was also quite distracted by the idiots at the YMCA doing bicep curls and tricep presses with way too much weight. Then there was the guy on the leg extension machine that in between sets would stretch his hamstrings by putting one let at a time on top of the machine above his head for at least a minute at a time.

No burpees today as the shoulder is still sore. Maybe i need a few days rest...we'll see what tomorrows wod brings.

12/15/12
10/11/12
8/10/10
6/7/10
7/8/12

Wow, that was a whole new beast. Get some!

M/23/150 GregAWu

Pullups - 35,25,25,24,30 = 139
Benchpress - 10,10,9,8,9 = 46
Back squat - 25,24,24,24,26 = 123

Total = 308

Holy training to failure Batman! Felt real drained after this one.

sub hspu nose to 1 ab mat
11/6/7/4/5 hspu
27/21/15/16/16 pull up
11/10/9/10/10 bs
bw 120

110. Only did 3 rounds since I'm still pretty new to this and I was dead after those 3. Pretty good WOD!

M/48/160

Pullups - 20,18,13,14,12= 77
Benchpress - 15,15,12,12,10 = 64
Back squat - 20,18,15,16,12= 81

Total = 222

M/24/195

Bench: 7-6-5-7-7
Pullups: 18-15-14-11-14
Squat: 15-16-7-10-17 (don't know what happened on those middle two sets)

Not where I want to be, but better than I expected.

37/m/5'11/160

20 GHD sit-ups, 20 Back Ext

Subbed: Push-ups for BP and 75% of Bwt for squats (120#), 8:00 per round with 4:00-5:00 for rest
push-ups: 25-22-20-20-20
Pull-ups: 12-12-12-12-10
Squats (120#): 8-8-8-8-8

sn: 1x 53#-63-83-103f-103-113f-113f
c&j: 1x 113#-123-133-143p

Ran another 3k tonight. 11:19

Tried a 100m sprint for the first time - 13sec.

M/32/195

Bench: 20-16-13-10-10 (total=69)
Pullups: 18-16-14-13-14 (total=75)
Squats: 21-19-17-16-16 (total=89)

Total reps = 233

Recovered as much as possible between sets.

Had to do the bench and squat with 45 lbs dumbbells totaling 90 lbs. did not have equiptment while on duty to do it right, but did not want to skip. Here are the numbers

round 1
B-30
P-10
S-10

round 2
B-15
P-6
S-8

round 3
B-12
P-6
S-10

round 4
B-10
P-6
S-10

round 5
B-10
P-6
S-10

36/m/172

total count 45. Awesome, considering I couldn't do anything above my body weight a few months ago!

In addition due to the difference in the weight, I ran straight through the rounds with no rest between rounds to get something out of the lighter weight.

In addition due to the difference in the weight, I ran straight through the rounds with no rest between rounds to get something out of the lighter weight.

In addition due to the difference in the weight, I ran straight through the rounds with no rest between rounds to get something out of the lighter weight.

woops, just realized it was 5 rounds, i did 3.
comment 440

Only have one rack and bench...so that was interesting. I ended up setting the bench rests up higher than normal...which left them lower than normal for the squat. I had to dial back on weight and reps because I was afraid of hurting myself.

Next time I'll just swap things around correctly instead of trying to find a work around. It was a bit sketchy...

6/15/7
7/14/7
6/9/6
5/12/4
5/11/5

kk kk kk kk kk kk
F/44/125/5'2"

Okay that was awesome. Puke-factor high, like 9.4, saw major stars and thrashed around on the ground a little -- but I love wods like this & Linda.
(as I sit drinking a beer lol)

Benched: 123#
Sq: 125#

1) 7/30/22=59
2) 3.5/20/21=44
3) 2.5/14/22=38
4) 4/17/20=41
5) 2.9/18/20=40
total: 222 (I didn't count the .5's haha)

I have absolutely no IDEA how I eeked out 4reps bench on that 4th round.

Boy did I make a big mistake when I asked the universe to help me get stronger. HUGE.
HAHAHA (like praying for patience)

Are you folks really doing 30 and 40 pullups continuous, without stopping?? That is awesome. I watched Max's 2:19 Fran and his technique on the butterfly PU's was a thing of inspirations, no doubt
It's interesting to see the results of this WOD and the imbalances most of us have...one place or the other.

Kath, what's up with the .5 of a rep on the bench press? LOL! Can we do that this Saturday too? ;)

m/38/6'3"/215

215# bench- 11-9-8-7-6(41)
pullups- 10-9-8-7-6(40)
215# squat- 12-12-12-12-12(60)

wish i had a spotter. i know i had one more in each round of the bench, but i did not want to take a chance. great workout though.

m/19/155/5'9"

BP-14-11-9-8
strict PU-10-9-8-7
BS-20-15-12

Got this far then some d-bag took the weights off my bar for squats. Plus, I didn't wait long enough from dinner and 20 squats the first set really destroyed my mood haha.

m/42/203/5'11

mistakenly did only 3 rounds, shoulder pain affected bench, however chest is my weakest point probably couldn't have done more

bench (185)/PU/Squat (200)
16/3/12
12/3/10
12/3/10

BP 12-9-11-10-8
PU 45-42-40-33-25
BS 13-8-10-8-8

Total 282

Plenty of rest between each set, minimum of 5 minutes. Anyone who thinks we aren't already getting enough met-con in Crossfit isn't paying very close attention. So many amazing times today, but dbarrick, Mike M, Mark & Theresa, and FBC were outstanding. AFT & Gillian are in a class way by themselves--outrageous!

M/33/170/5'9"

Bench 175lbs - 15, 15, 15, 15, 12 = 72
P/U - 20, 20, 20, 20, 25 = 105
Squat 175lbs - 20, 20, 20, 25, 30 = 115

Add a few reps to p/u and squat each set next time.

my first posting..been waiting to do so since i started crossfit a month ago. Im a police officer in DC, and let me tell you what. No work out routine prepares officers for on the job encounters like crossfit. I feel more confident than ever. I have been doing your stereotypical bodybuilding workouts for nearly 4 years now, and i feel like I get a better workout with crossfit. I love it and Im hooked. I tell all my friends about it. anyways heres how i did today...

BP 200lbs 12,8,8,8,6,10
pull-ups strict 10,10,10,8,12
b squat 8,8,8,6,12 ..on a smith machine which was horrible

2 minutes rest in between.

Day 9/100 of the HDBC

Bad hamstring, just did Lynne. Mixed different types of PUs, got 100 reps total.

#165 - cb:

No doubt man, that's a hero. I think the WOD should begin and end with a 2.5 mile run with weighted vest. OR it could include sprints with a sled... what does everyone think?

Travis B.'s suggestion is great! Looks fun!

I'm a Tar Heel and I was wondering if there were any others on the site, and if so, where they do their WODs? I try to use the gyms on campus, but its hard because they don't have all the equipment (especially kettle balls, and you can't just through a med ball in our gyms).

If any other Tar Heels are on here, what would you think about talking to Campus Rec about starting up a CrossFit "sports club" to get a room to use and maybe get some equipment?

f/25/120/5'5"

Scaled Bench to 85#

BP Total=60
PU Total=73
SQ Total=50

TOTAL of 183

m/34/70/192

bp225# 17,11,10,9,8
pu35# 17,12,10,9,10
bs225# 20,20,15,10,20
t-198
3:00 rest between each round. except after the third round I almost lost it so I took about a 5-6 minute break. Felt pukey on every set but after 3rd round was really bad.

M/23/215/6'3''

BP 215#/ 16, 12,11,9,9
pu/ 20,13,11,10,10
SQUAT/5,5,5,5,5-LEGS HURT FOR SOME REASON WENT LIGHT

M/38/5'6"/190

BP 10 9 9 7 7 = 42
PU 15 15 9 10 10 = 59
SQ 10 10 10 10 10 = 50

Could've gone further on bench but no spotter.
Pull ups felt kinda weak, but I still don't have that kipping thing down, so they were all dead hangers.
Squats sucked - my lower back and legs are still protesting from earlier in the week. If it didn't hurt (didn't feel like muscle hurt), I probably could've done quite a few more. Think I might give everything below the belt a few days off.

Rested 2, 3, 4, 5 minutes between sets. Surprisingly nauseous... didn't think this would knock the wind out of me. Wrong...

Bring it.

M/41/152
sub bench press- with pushups wearing 20 lbs. vest and legs elevated 14 inches.

Push ups: 25,25,20,25,25 = 120
Pull ups: 20,15,15,15,12 = 77
BW squat: 20,15,15,15,15 = 80

subbed 95 lbs for BW

Bench - 10-11-12-5-10
Pull-up - 8-7-6-3-5
Squat - 4-4-4-3-5

33/170#/m

W/ FireDave @ the gym

BP: 155# x 2 scaled down 145 x 4,6,6,6,5=29
PU: 30,25,23,19,20=117
SQ: 170# 6,5,6,6,7=30

Good Times!

41/m/160
Bench: 18,10,10,7,10=55
Pull ups: 40,20,12,18,10=110
Squats: 20,15,12,10,13=70

My partner and I did these fairly fast with little rest. Squats are killer after the pull ups.

BW: 230
RD 1: 10.6.8
RD 2: 7.8.8
RD 3: 6.8.5
RD 4: 5.8.8
RD 5: 3.6.5

thanks crossfit.

scaled

1/2 BW Bench (40 kg): 20,15,13,15,15
BW Pullups: 8,8,6,5,5
1/2 BW Back Squat (40 kg): 15,13,12,12,12

M/165/5'11"
Bench 8,8,7,6,6
PU 20,14,12,11,15
Squat 12,15,12,11,15
Lowered the weight on the BP a bit, down to 155. My bench numbers have always sucked. What surprised me was how out of breath and how much nausea I had during the squats. I went from one thing to the next with 5 min rest in between sets. All squats done to a 12inch box.
Total 172

Three rounds for max reps of:
1/2 Body weight push press: 12, 12, 12
Pull-ups: 20, 20, 20
Body weight back squat: 8, 8, 8

bwt 205

bench: 7-7-5-4-3
pullups: 20-23-20-20-12, brain fart on the last set and just let go for some reason
squats: 15-15-15-15-16

super hard wod

22.m.135.65"

as rx'd
*rest ~1 min between each exercise
BP 18, 20, 20, 16, 16 = 90
PU 16, 18, 15, 16, 18 = 83
BS 30, 32, 36, 40, 42 = 180

Total: 353

M/225/6'3/33y/o

BW Bench 7,7,6,6,5

Pull Ups 11,10,10,9,6

Body Weight Squats 7,6,5,6,5

Dips and Tricep workout day before, 100 p/u day before that. Wish there were previews as what to come next day. Sore like a hooker after nickle night pay day weekend.

Hammerhead

Bench 12 11 9 9 8 = 49
Pull ups 12 13 10 10 8 = 53
Squats 12 9 = 21

Total 123

Wasn’t able to finish squats as I was in a globo-gym with one squat rack and not able to perform them in the round so I did them independent and someone was waiting for the rack. Man that sucked.

25 minutes on stationery bike.

As rx'd:

bench: 9-7-5-5-3
pullups: 30-25-23-23-22
squats: 15-12-11-12-15

Total = 217

Should have pushed harder on the squats. The bench is very clearly my weak point as far as these reps go. Brutal workout.

About a min. rest between exercises and 3 mins between rounds. My bench reps were lower than I expected and I could have done more squat reps but I stopped due to time constraints.

BP (180 lbs) 15-14-13-13-12
Pullups 20-18-16-17-15
Squat (180) 20-20-20-20-20

40/M/155/5'11"

As Rx'd

Bench: 9,8,8,6,5 = 36
Pullup: 6,6,6,5,5 = 28
Squats: 10,10,10,8,8 = 46

Total: 110

Yea I know total sucks. But hey, Crossfit Born on Date is 8/1/08. So give me about 11 more months and I think I'll be ready. Made the decision to do as much as possible as Rx'd from here on in. May have to scale a few from time to time but trying to hit it head on if I can.

Way to go Libby; nice to see someone from the Omaha neighborhood taking Crossfit by storm!

28m 6'3" 235 lbs.

BP: 235 8x7x7x6x5
SQ: 235 10*10*10*8*6
PU: BW 8*8*8*8*8

117

I rested 30 seconds or less between exercises and finished in 17 minutes because I thought this was for time. Will rest next time.

BP: 21/15/10/9/10 = 65
PU: 27/17/15/12/11 = 82
BS: 15/12/10/10/10 = 51

TOTAL: 198

As Rx'ed, 178 - this one 'messed me up'

bench 12, 10, 8, 7, 6
PU 18, 15, 15, 15, 16
Squat 13, 10, 10, 10, 12

I never felt like I was really killing myself on any particular set but at the end ... an hour to recover enough to eat.

m/34/198
used 195
pu- 22,20,18,18,20
bp-12,10,10,10,10
sq-10,12,10,10,10
total-204

B: 8/8/8/7/6
PU: 30/21/20/18/20
SQ: 10/10/11/10/12

No rest between movements other than the time it took to partially unload bar to move from bench part of rack to squat rack.

5 minutes between sets

Oh yeah.....200#

MRI on the knee this am
No hyper-Lynne this evening
subbed: pullups 7x10
military 7x10-25(65lb to 115lb)
dips 7x10

F/41/126

ALMOST Rx'd!
BP #105/BS #12

BP: 7/6/5/5/5
PU: 15/12/10/12/12
BS: 10/9/9/8/7

That last back squat took everything I has left and then some.

oops
BS #125 not #12

m/22/6'/160
BP:17/10/6/5/5
PU:21/11/11/9/8
BS:15/12/10/10/10

total:170

m/39/6'0"/195

(used #185 for BP and BS)

BP: 6/6/6/6/8
PU: 10/8/10/10/10
BS: 10/10/10/10/12

Could have pushed a little harder on bench. Pull ups severely limited due to right elbow tendon pain.

m/21/162

Bench: 11/ 8/ 8/ 8/ 7
Pull Ups: 27/24/24/21/24
Squat: 20/15/15/15/10

total: 237
HR peaked at about 172... was definitely seeing stars after squats

As rx'd. Minimal rest between exercises; around 4min rest between rounds.

BP 175#, pullups kipped, BS 175#

BP: 8/7/4/5/4 = 28
PU: 21/16/14/13/13 = 77
BS: 15/15/15/15/15 = 75

Total: 180

Damn that was hard.

wow... the back squats lowered my score severly form linda.I was on my third round of pullups and im on number 16 and my hand are so sweaty im on my forward motion of the kip, on the pull my hand slipped off the bar and i crumbled onto my left elbow and hip, got right up, and moved onto back squats. people all freaked out in the gym. VERY FUNNY. anyways , My Score:

206

BP= 9 / 7 / 6 / 5 / 5
PU= 16/ 15 / 11 / 11 / 10
BSQ= 20/ 15 / 15 / 15 / 12

Started reading Facts and Fallacies of Fitness today. Heard it was a good read...

~Doyle

38m 185
bench: 6/6/6/6/6
pullup: 25/20/20/20/25
squats: 20/20/20/20/30
250 total

#456 Troy

I'm a Tar Heel as well, but a number of years removed from campus life. There's a gym in the basement of Carmichael that used to be used for the Weight Lifting class that is like a dungeon and suitable for CrossFit. Over the past 5 or so years it may have been put out to pasture, but worth checking on.

And yes, Libby is smoking

m/40/212
BP 5/6/7/4/10--185 lbs
PU 20/6/12/12/12
BS 12/12/12/12/12 220lb

152

Male/26/148 lbs.

Bench: 21, 18, 15, 11, 10 75 total

Pullups: 22, 20, 13, 11, 9 75 total

Squat: 30, 20, 15, 16, 11 92 total

Total Reps = 242

as rx'd

BW = 155#

11-7-6-5-4
18-15-15-12-15
12-8-8-7-7

Bwt: 137

Went one to the next with about a 3 min break between rounds

Bench: 26, 16, 12, 10, 11
Pull-ups (chest to bar): 35, 30, 30, 28, 23
Squat: 16, 15, 15, 15, 16

Total: 298

I was totally surprised at how tough the squats were. My legs felt fine but lungs felt like they were going to pop out of my chest with going from one to the next

37/6'2"/192
Colorado Springs

Coach, adding those squats was a brutal addition to Lynne. I'm glad this is done, here are the numbers:

BP: 14/7/5/4/5 (35)
PU: 30/27/25/20/20 (122)
BS: 25/20/15/15/15 (90)

Total: 247 as RX'd

Bench press as usual is my weakest link although it isn't a big contributer to the count on this WOD. Mentally, if I had someone I knew I had to beat, I could have squeezed off 10-15 more squats across all sets. I'm spent!

soooo...i may have set that picture as my desktop background lol crossfit women are gorgeous!

47/m/178

had to sneak this WOD in very late and only got three rounds in before elbows started to complain on p/u's

Bench: 7 - 8 - 8
P/Us : 15 - 15 - 15
Squat: 10 - 10 - 20

the last set of 20 squats made it all worth while.

Great workout, thanks.

34/m/5'8/145

BP (135)17,12,10,9,8
PU (dead hang)14,12,10,10,8
BS (135)10,10,10,10,8
Total 158

just got my rings in the mail.ready for mu's

benchpress: 21,15,15,12,12
pullups: 30,24,26,20,16
squat: 20,15,19,20,15

total: 280

m/36/185

Didn't have a good way to do the workout today, so made up one instead:

21-15-9 75# snatch, double-unders

Um... halfway through the first round of snatches decided to do 15-12-9 of the snatches. Halfway through the second round of snatches dropped the weight to 65# then finished out.

18:18

Awesome working out in your fabulous gym Nutfam!!!

M/33/197lbs.

Did even 200lbs. for WOD. Rested 3 mins. after each set of three (3) exercises.

#1) 15 20 12
#2) 14 18 10
#3) 7 9 10
#4) 8 11 10
#5) 6 10 10

Not great performance, but a great WOD. Took me a bit to recover from this one.

P.S. I finally got around to watching the video. Eva, get in the backseat...I have a new favorite!

31/m/170

cfwu x2

#1)6,25,25
#2)5,15,16
#3)5,15,12
#4)4,12,10
#5)3,10,15

rested 5 mins between rounds, no rest between exercises.

Puppy version of- Five rounds for max reps of:
.55 Body weight bench press (115lb)
Pull-ups
.55 Body weight back squat

Post reps for all three exercises in all rounds.
BP-22-16-16-14-13
Pullups- 6-5-4-5-4
Back Squats-20-20-20-15-14

Very short rests--longest between rounds about 2.5 min.

(4,18,20), (5,19,20), (2,18,20), (2,19,20), (2,18,20) = (15,92,100) = 207

Bench: 9,8,7,5,5

Pull ups: 30,25,22,30,20

Squats: 15,10,10,5,7

4 rounds w/weight subs
BP 145# 5/5/4/4
PU 20/20/12/21
BS 165# 5/5/5/5

Joe
BP - 15, 10, 8, 7, 6
PU - 34, 17, 19, 20, 18
BS - 18, 12, 12, 10, 11

Paul - 170#
BP - 16, 12, 9, 7, 5
PU - 21, 13, 12, 14, 9
BS - 19, 16, 15, 12, 15

As rx'd 176#

Bench - 25-17-17-14-14
Pull Ups (kip) - 14-18-20-16-15
Squats - 20-15-15-20-15

Total: 255

Rested 5 mins between rounds, as little rest as possible between exercises, however I had to convert the bench press into a squat rack so this took some time, and meant pullung the 176# bar of readjusting and putting it back on before starting the squats.

The squats I had to get on my back from the bench press so I had to walk away do the squats and walk them back so I had to save a little in the tank to get them back on... Also set 1 of the bench press suffered from a little bit of an over spot on some of the reps by an over eager trainer at my globo that I asked for help, needless to say on my next 4 sets I just did it without a spot.

Workout at home: "Annie plus Deadlifts"
5 rounds:

100/80/60/40/30/20/10 jump rope
50/40/30/20/10 sit up
115 lb Deadlift 10reps

11:40

bw 215
10-25-15
8-17-13
6-15-10
8-19-10
10-18-13

172
m/160/ 5'6"/19

Wow, this was hard to do on my own. Way to hard to go to failure.

Weght 170
Bench 18-15-10-10-10
Squat- 18-15-10-10-10
Dead hang- 15-15-15-10-10

Complete crap...lol

44/6'1"/185

bench press: 16 11 10 9 7
pull ups: 41 35 33 30 29
back squat: 20 25 22 25 27

total: 340

Time/equip restraints and sore knee, so just did a Lynne. Horrible today.
BP 8 9 6 6 4
PU 28 22 18 17 15.
Worst ever, chest still so sore from Linda, felt like my pecs were being ripped out...

ring pull-ups, 205# for lifts

BP / RPU / BS
20 17 15
13 13 8
12 10 10
11 13 13
8 10 12
-------------
64 63 58

Total: 185

Pretty sure that's my least favorite workout ever. Wish I'd had something to puke up.

harder than I expected

BP 9, 6, 4, 5, 5
PU 10, 10, 8, 8, 8
BS 11, 10, 9, 9, 10

27/m/176

ring push-ups/pull-ups/175# squat

14/20/7
14/14/5
15/13/5
13/13/5
12/14/6

BP 10-8-6-4-4
PU 10-10-8-6-8
SQ 10-8-6-6-6

40/m/190

12/20/12
12/20/12
12/20/12
12/17/12
10/14/12

total: 58/91/60 = 209

38/5'4"/147
Colorado Springs

BP: 8/10/8/8/9 (43)
PU: 37/30/25/27/29 (148)
BS: 25/20/22/25/30 (122)

Total: 313 as RX'd

25/m/170/5'9"

As Rx'd

Bench: 24,24,18,15,13 (94)
Pullup: 25,22,18,15,15 (95)
Squat: 20,18,15,13,13 (79)

Total: 268 Reps

Great WOD!... felt like throwing up... always a good sign. :)

BWT (260)
BP/PU/SQ
12/12/10
12/12/10
12/12/10
11/13/10
10/10/10
166 reps

M/46/145

Used 150 lbs
Bench Press: 10-7-6-5-6 = 34
Pull ups(chest to bar): 15-12-11-11-11 = 60
Back Squat(below parallel): 12-10-8-8-9 = 47
Total reps = 141
Short on time. On 1 minute rest after bench and pullups and 2 minutes after squats. 30 minutes for the workout.

Gillian - No words. Mouth agape.
Tim p_az - I'm trying to keep up. Much leg work to do. Nice work.

M/27/5'10"/205

BP: 10,12,12,12,13
PU: 16,16,17,18,21
BS: 10,12,12,12,13

Had to scale a bit, down to 75% of body weight for bench press, and down to 60% for squats (right knee is bothering me)

100lb Bench Press 8-6-7-6-6
Pullups 8-6-6-10-9 (Last two chin up grips)
85lb Squats 8-7-6-5-5

165lbs
BP - 15, 15, 14, 10, 11 = 65
PU - 15, 13, 12, 12, 9 = 61
BS - 15, 12, 10, 10, 10 = 57

Total - 183

25/M/198/6'1"

Bench (200)/Pull Ups/Squat (200)
6 / 16 / 12
7 / 16 / 12
4 / 12 / 12
4 / 13 / 13
3 / 10 / 15

Total: 155

Obviously my bench press needs work...pull ups are still an issue, not because I can't continue to do pull ups, but my grip is crap...no excuses, only improvements!!!

bp: 2/4/4/5/4 = 19
Pu: 3/4/5/4/3 = 19
Bs: 7/8/8/7/6 = 36

Total: 74

RX'd 200#

BP: 11,11,11,11,12 total BP 56
PU: 15,15,15,15,20 total PU 80
BS: 15,11,11,11,12 total BS 60

196

27/m/186/5'8

6/8/15
7/8/15
" "
" "
6/8/12

29m/70"/155

cf w/u x2

bench - 13/12/11/10/10
p/u - 31/32/30/27/18
squat - 13/15/13/18/20

total= 273
Great workout, a good a$$kickin'!!

5'7" 173

bench @ 175: 12,11,10,10,10

pull-ups: 12,10,8,6,5

back squats: 20,20,20,18,16

MMMMAAAANNNN that was tough.....
As Rx'd
190lbs
bench 12/15/15/16/15
pull ups 22/22/25/28/18
squat 20/21/20/25/27

=301

Good Night

As rx'd 190lbs/M/30

Bench 13,13,13,13,13
P/U 15,15,15,15,15
Squat 20,21,22,23,25

Never done this, took it easy on my newly healed shoulder
total=251

M/27/5'10"/165

Bench: 8 9 8 8
Pullups: 13 12 10 11
Squat: 10 10 9 5

bench 10,8,7,7,6
Pull ups 14,12,11,11,10
Squat 20,16,16,16,16

180

m/183/5'7"

As RX'd with 185 lbs and L-sit pull ups (didn't have a place where I could use my kip).

Bench: 15, 17, 17, 16, 15 = 80
L-Sit PU: 9, 8, 6, 4, 3 = 30
Squats: 10, 10, 8, 6, 6 = 40

Total = 150.

As you can see, I'm a little top heaving...:) Looking forward to doing this with a kipping PU.

10 min row wu

bench 15-13-11-8-7
pull ups 21-16-12-12-10
back squat 15-14-12-12-12

190

Did squats as Rx'd at 160 lbs.
I didn't have a spotter to I subbed in dumbbell with 55 lb dumbbells.
1. 12,10,11
2. 7,7,8
3. 6,6,7
4. 7,6,7
5. 6,6,6

Went a little lighter than bw went 225 for bench/squats did chest to bar for pulls
by round bench/pull/squat
1: 12/7/8
2: 13/7/9
3: 13/8/10
4: 10/7/10
5: 10/7/11
totals 58/36/48 for 142 reps could have gone a few more reps but did not want to destroy myself today. Some of the numbers above are insane.
Last set of pulls knocked out 8 kips at the end of 7 chest to bars so sets of 20 should have been possible.

5/16/10
4/16/10
3/15/8
3/15/6
3/15/5

as Rx'd at 205#

Bench- 8, 8, 6, 6, 5
Pullup- 21, 17, 13, 14, 13
Squat- 21, 20, 16, 17, 17

That is the closest I have been to the clown in some time.

3 rounds, because I was still very sore from Linda the previous day.

Bench / Pull-up (deadhang) / Squat
6 / 19 / 15
8 / 14 / 13
6 / 11 / 12

40/M/158

Did Linda yesterday after a few days off, felt like hell today, but still did ok. BP was at 130#, Back Squat at 155#

BP/PU/BS
10/17/3
7/17/2
8/15/2
8/11/2
7/8/2

160/25/m

tried to go to reps=failure-1 so I could hit all 5 sets. went to failure on the last set. had a tough time monopolizing 3 stations to get all the exercises in.

Bench 160# (smith) 9, 9, 9, 6, 10
Pullup dead hang (parallel grip) 8, 7, 7, 6 ,7
Squat 165# (back squat) 12, 12, 12, 12, 14

did a 6th set since i didn't feel tired enough

BW 175
BP 11,9,6,6
PU 18,15,14,15
SQ 12,10,10,10
@ WC
had to teach tonight, only time for 4 rounds
awesome workout; absolutely loved it!

Bench Press: 5,4 with 165lbs, then 5,4,4 with 160 lbs

Pullups: 8,5,6,7,6

Bodyweight Squats: 9,9,10,10,10

M 29 6'2" 188 lbs

BP 190#'s
19, 17, 15, 14, 12= 77

PU's (butterfly kip)
35, 35, 35, 35, 32= 172

BS 190#'s
20, 20, 20, 20, 21= 101

total: 350

amazing workout... especially after LINDA two days prior for me.

one word... WOW!!

24/m/250

as rx'd

Body weight bench: 10,9,8,7,7
Pull-ups: 12,8,6,11,12
Body weight squat: 13,10,13,9,12

Rx'ed
Bwt: 140 Height 5'3" M 21

Order: Squats, Pulls, Bench

1: 15, 25, 13
2: 20, 23, 10
3: 20, 20, 7
4: 17, 17, 10
5: 24, 19, 8

No spotter, so

Ring pushups, feet elevated 10 10 10 10 10

Pullups 6 6 7 6 5

Squats (205) 5 5 5 5 5

Only did 3 rounds (played basketball for 30 minutes before)

BP PU SQ
8 11 12
6 10 12
8 10 15

92 TOTAL

As RX'd

Order: Bench, Pullups, Squat

1: 10-17-8
2: 10-16-8
3: 9-15-8
4: 8-15-7
5: 10-17-7

Total: 165 reps

Loved this one.

my age 36 weight 170 i did the workout with 165 pounds i did 5 sets same reps BP 5 PU 12 BS 5, THANKS coach for crossfit.

M/25/177lbs.

180lbs. for bench press and squats

Bench Press: 13, 11, 10, 9, 8
Pull ups: 34, 28, 25, 22, 23
Squat: 14, 10, 13, 12, 16

Total=248

I have to say, I haven't wanted to puke more on a crossfit workout in over a year at least despite this "not being a metcon" workout. Anyone else have the same experience/know why?

Squat numbers were totally limited by a desire to puke rather than muscle fatigue.

Bench Press (65lbs.): 4, 4, 4, 4, 3= 19
Pull Ups (counterweight 50lbs.): 6, 7, 6, 5, 5 = 29
Squats (65lbs.) 12, 12, 15, 10, 10=59

Total=107

Me
Body Weight: 145
Bench Press: 11-10-8-7-7
Pull Ups: 16-15-16-14-15
Squats: 15-15-13-12-15

Johnson
Body Weight: 245
BP: 6-7-6-4-5
PU: 10-11-7-8-10
Sq: 8-8-10-6-12

M/27/200/6'
Total: 190
BP: 10,11,9,7,7
PU: 12,16,16,17,13
Squats: 12,15,15,15,15

m/28/82kg

Scalled down to 60kg on Bench & Squats. Have not done squats in more than 5 years...

Bench: 10-8-7-5-5
Pull ups:8-6-6-4-7
Squats:6-8-6-6-7
Total=99

I rested 1min between exercises and 3min between rounds.

#223 & #236 - Thanks for your comments...I remembered a gym closer to work that has fewer members. All worked out and I was able to do the rounds as required.

body weight 170
bench press weight 175
squat weight 177

BP 9-9-7-7-na

PU 26-28-30-na-na

SQ 12-10-13-na-na

Went too late and the gym was closing, also felt like throwing up and was getting real dizzy so i stopped. Score would be 230 (assuming lowest number of reps happened for the unfinished sets)

bench: 17-14-13-11
pullups: 29-26-23-23
squat: 10-12-10-12

ran out of time for the 4th round!

29/m/140lb

Round 1 75
Round 2 59
Round 3 50
Round 4 50
Round 5 57

Total 291

bw: 162

dips (most about half ROM because of shoulder rehab): 23-24-19-20-21
pullups: 19-20-19-19-19
squats (165): 13-14-10-11-12

As Rx'd

Bp 9,7,6,5,4 = 31
PU 24,19,14,13,15= 85
Sq 6,4,4,3,4 = 21

=137

#558 quallnow

I had the same feeling. I was very nautious after round one and thought i would puke but i improved after each round and felt ok by the end. My training buddy wasnt so lucky and puked after round 2.
Maybe its got something to do with the amount of blood in the upper body after doing max reps bench and pull ups having to be redirected to lower body for max rep squats.
The exact physiological reasons i dont know,but if anyone does please enlighten me.

Ok, as TP said "this is a sneaky WOD".

Light WU with joint mobility plus some ab work and stretching.

5 sets of BP, PUs and BSquats for max reps.

Scaled to aprox 2/3rds BW on BPress and Squats (65kg or 143#). Apart from the first two PUs which were "performed" without any assitance but with less-than-perfect form/rythm, the remainder of the PUs workout was done with beginner PUs hanging from a bar set at chest height with my body mostly straight. Still a pain.

The WOD:

1.- 18/2+16/21
2.- 11/16/12
3.- 9/16/12
4.- 7/17/13
5.- 7/14/10

Some thoughts/questions:

I guess the high Squats in the first round were due to a slow rythm this meaning I did not do them at 1,2,3,4... path but more like 1001, 1002, 1003, 1004... Is the 1,2,3,4 the right way?

M/34/178/6'0"

As Rx'd

BP: 6 5 5 5 3
PU: 23 21 25 26 20
BS: 17 20 25 23 22

Total: 246

That was rough. I was very disappointed in my bench presses. But I was happy with my pull-ups. Maybe some day I'll be happy with the whole thing :-)

Forgot posting grand total:

52+81+68= 201

OK first time post.

M/29/158lbs

Bench 24/14/10/10/7
Pull Ups 15/10/8/8/5
Squats 20/16/16/16/12

Felt the urge to throw up after round three....hard work

Body weight 70kg

BP @ 35kg 8/7/5/6/6 total 32
Pull Up with band 15/12/12/10/11 total 60
BS @ 50kg 15/14/10/10/10 total 59

Total 151

Had to scale. Can't do body weight BP and my back was still sore from Linda, so did not want to do full weight for BS.

This took longer than I thought it would, just managed to finish before the gym shut, did not get rest between sets as no time.

Good Fun

M/25/150ibs

Bench 12/10/10/10/7
Pullups 20/15/15/15/10
Squats 25/20/15/20/10

Nice hard WOD!

Chest Press (15kg each side) 12, 12, 11, 9, 8
Deadlift (60kg) 11, 11, 4, 8, 6
Squat (60kg) 4, 4, 4, 4, 4

Awesome WOD!

BP (115#) 3-3-3-3
Pull Ups: 18-12-15-12
BS (135# first two rounds, then the correct 130#): 4-2-2-2

BW=130

BP(205): 12 10 10 9 8 49
PU: 23 17 15 13 12 80
BS(205): 11 10 10 9 8 48

29yo, 5'11", 175lbs

Subbed Ring Dips for Bench Press. Squats at 175.

Ring Dips: 11,11,12,10,10
Pullups: 20,16,14,15,14
Squats: 15,16,17,15,16
Totals: 54/79/79 = 212

Probably averaged 2 minutes rest between sets.

M/30/173lb

175lb
BP 12/10/10/8/7 = 47
PU 16/12/11/12/10 =61
SQ 10/10/8/11/10 = 49
Total=157
Need to pick it up on Squats!

male 30 72.5kgs

as rxd

BP 8 7 5 4 3
PU 11 9 7 7 6
Sq 20 18 14 12 11

BP(205): 12 10 10 9 8 total 49
PU: 23 17 15 13 12 total 57
BS(205): 11 10 10 9 8 total 48

Did the "Pack" (Brand X scale) 3/4 BW 90 lbs.
BS were done over a bench to protect knee/back-made it easier, but I dont want to re-injure my back, so - 1st round was 85 lbs (oops)

BP: 13,8,7,6,6 TOTAL 40
PU: 14,11,10,8,8 TOTAL 51
BS: 20,20,20,15,20 TOTAL 95

170 LB
B-10/10/9/7/8
PU-10/9/9/8/7
SQ-6/8/7/7/7

Raining on outside bar and hadn't finished the pull-up bar in our new CF Shed, so did a different work out with santoguapo--thank you for all your help!!

F/38/5'6"/140

15-12-9 45# snatches
21-15-9 double-unders

13:37

M/44/5'11"/195

BE-5/4/5/5/4
PU-11/8/8/8/8
SQ-21/21/22/20/20

This WOD looked way easier on paper than in the gym. Finally starting to figure out how to kip. Rode the pain train all through the squats!Thanks Coach!

Rx'd @ 75kg - 5 mins rest between rounds
Total: 169

bp 11 12 10 9 9 (no spot on first round)
pu 20 17 17 15 10
bs(atf) 7 8 8 8 8 - poor as did FGB 2 days before - hams still hurting bad & had to take bar from bench as no squat racks.

155lbs
Bench: 52 total
pullups: 40 total
Squat: 52 total

25/m/195/73"

BP: 16/12/11/10/8 = 57
SQ: 20/18/20/18/15 = 91
PU: 11/15/16/15/20 = 77

ToT: 225

not bad considering Linda 2 days prior and 5k 9-11 Memorial run this morning.

m/33/165
cfwu x3 (no pullups/dips in the second and third rounds)

BP 8/7/5/5/5 = 30
PU 18/14/13/12/13 = 70
BS 12/13/10/12/12 = 59
Total = 159

Loved this workout. It was hard - physically and mentally. My brain thought I was nuts, kept telling me to quit. It's one of those benchmark type workouts that I can't wait to see again so I can try to beat these numbers. Fun, but I'm gonna be sore tomorrow.

38/m/150/68"

Bench Press: 13/14/14/14/14 = 69
Pullups: 20/20/20/22/23= 105
Back Squats: 16/18/27/35/40 = 136

Total 310

Yahoo! Really liked this one!

used 205 for bench and squat

Bench: 18 17 18 18 15= 83
Pull ups: 30 20 31 25 25=131
Squat: 12 12 12 12 12= 60

I was not feeling the squats anyone have any idea why my hips would hitch at the bottom?

m/31/5'9"/167

used 165 for body weight

BP: 6,6,6,7,5 = 30
PU: 15,20,15,12,15 = 77
BS: 15,15,15,12,12 = 69

total = 176

Kate-24.f.5'4''.115

Scaled weights
BP-55lbs.-20-18-16-11-9=74
Assisted Pull-ups-4-7-6-5-3=25
Squats-95-25,25,23,23,26=122
Total: 221

Kevin-26.m.6'4''.223 before WOD (probably 219 after)

BP-225- 12,10,8,7,5=42
Pull-ups- 18,12,10,11,10=61 (still struggling with the kip, so a lot of these were dead-hang)
Squat-225-27,25,22,20,21= 115
Total: 218

Rest between exercises: spotting each other on bench and squat, walking to the next station

Rest between rounds: 5 minutes for 1-4; 7 for 5

I've done several "hardest things I've ever done" workouts since startign CF three weeks ago Thursday, but this one really did a number on me. I felt like I might crap myself after round 3, pass out after round 4, and then after round 5, I got so dizzy that I laid down on the ground to gather myself, only I wasn't able to get up for about 40 minutes without going right back down. Luckily one of the other members of the Globo Gym is a fireman and gave me some tips to help the blood flow back to my head. I was pissed, embarassed, etc. I feel fine now (the next morning), but I'm probably going to take it easy today.

My hat's off to everyone who did this without getting completely hammered by it.

30/m/5'10"/220

...used 215lbs for bench press and squat

BP - 3/4/5/4/4
PU - 6/7/6/7/7 (slipped off bar in rounds 3 & 5)
BS - 15/15/12/12/12

Total: 119

Row 2k wu 7:52 PR
Bench BW 13 11 9 8 9 = 50
Pull 10 11 10 8 10 = 49
Squat BW 17 15 15 14 14 = 75
= 174
This was much tougher than I expected. Looking at other posts its interesting to see the variety. Some kill on pullups, some on squats...etc. Looks like I need to work on my pullups.

Wow! This was fun...if fun is measured on a pukiness scale. I felt great through the first 3 sets, then had to rest for 10-15 min. before set 4 to keep the hurl down. Otherwise, as Rx'd, very little rest between exercises; 5 min. rest between sets.

Bench: 23, 25, 17, 23, 16 = 104
K-Pu: 31, 31, 25, 25, 22 = 134
Squat: 27, 27, 25, 17, 10 = 106
Total: = 344

M/38/140

m/27/186#. All weights at 185

bp - 13,10,9,8,8
pu - 22,19,15,15,13
bs - 15,12,13,15,13

Much tougher than I thought. I really felt like I was going to puke and got the brown out going a few times, haven't had that since high school. Took me forever. I took ample rest between each exercise and each set.

T-200

bench 210# 18 16 13 12 13
pu's 19 16 14 13 16
squat 210# 11 15 13 15 12

didn't stretch enough for squats, lungs limiting factor on legs, not leg strength.
rest 4-5 min bet rounds.
like this one better than just bench pullup wod

29/f/113

BP: 110# 1-1-1-1-1 (still severely sore form linda on monday)
Pull-ups: 22-20-20-20-21
squats 115#: 6-6-6-6-6

pre: wux2
post: 4x25 ghd sit-ups

Wow not bad other than the squats. Almost puked. Had to stop squats at set 3. Plenty of strength, no stomach.
175 BP 21 20 18 15 14
PU 23 21 18 17 15
185 SQ 30 30 20 X X
170 5'6" M 42

23/M/185

Bench: 11 9 6 6 5
Pull ups: 15 18 18 18 15
Squat: 9 9 9 9 9

11/09/08
33/M/1.81m/75kg
Bench Press: 10-12-10-8-7 = 47
Pull Ups: 30-25-25-20-20 = 120
Back Squat: 15-15-15-15-15 = 75
Total = 242
Took lots of rest between exercises
Back squat figures suggest I should have done more than 15 in the early rounds

f/37

50% body weight for bench press (60lbs) and 75% for squats (90lbs). Used a blue band for assist with kipping pull-ups

1st: 22/15/10 (BP/PU/SQ)
2nd: 18/13/8
3rd: 20/16/11
4th: 19/10/17
5th: 20/13/7

BW=172
Bar=177
Used smith machine

Bench-10 8 7 5 6
Pull-ups-10 8 6 5 6
Squat-20 15 14 13 10

Total=143

M/42/210

Sub Press for Bench,working out shoulder issue
SP 95lb 10/9/9/8/8 =44
PU 5/5/4/4/5 =23
SQ 210lb 10/10/8/9/8 =45
Total=112

No rest between exercises, ~4 minutes rest between rounds

BW=194
Weight Used=195
SQ/PU/BP

Round 1: 15/15/5
Round 2: 15/15/5
Round 3: 12/14/5
Round 4: 10/13/4
Round 5: 10/13/6

Totals: 62/70/25 = 157

Recovering from a torn intercostal muscle so bench is not where it should be...

m/27/5'8/160

155lb bench/squat

bench press: 9 8 4 5 6
pullup: 11 10 10 10 10
back squat: 12 12 12 12 12

M/30/5'9"/165

Wow that took a long time! Rested a few minutes between each set. I had to scale the bench presses; didn't want to. But on my first set, managed 2 bench presses at bodyweight (165) and then got embarrassingly stuck under the bar. After that, decreased bar to 135lbs (82% bodyweight).

Used full bodyweight for the squats though.

BP: 2 (@165), 8 (@135), 8, 8, 8.
PU: 25, 25, 25, 25, 25
BS: 20, 20, 20, 20, 20

27 yom 175lbs

bench/pullup/squat

16/30/12
13/29/15
12/28/12
10/25/12
10/13/12

I quit the pullups a little early on the last set b/c i had no grip strength left and i was about to shred my hands up.

cfwux2
burgwux2

bench/pu/squat bw-230

8/12/10
9/10/12
7/10/12
7/10/12
4/12/12

35/54/58

#185

BP 2,2,2,2,2
PU 9,7,7,7,7
BS 6,7,6,6,6

m/215/6"0/33

as prescribed

12 bench presses, 28 pullups, 5 squats, then I hurt my back. badly. I couldn't even remove the weights from the bar to return them to their proper place, I had to ask for help. I struggled to put my pants back on, because lifting my left leg made the pain a lot worse. I immediately called my doctor, he had me come in, checked me out (doesn't look like any spinal or nerve damage, seems more skeletomusclar), and gave me Vicodin, Prednisone, Naproxen, and Cyclobenzaprine. I am sad, I don't like missing workouts. But ever since I hurt my back about 7-8 months ago, my back hasn't been the same. My PR on d-lifts is 480; since I hurt my back the first time, i get to 315, and I can feel my back wanting to give, so I always back off. I have an MRI scheduled, so hopefully they can pinpoint the problem. In the meantime, I have to take it easy, so I will either scale down to buttercup levels, or just do some active recovery stuff (I don't see myself just not doing anything, I've worked hard to get this far). Anyway, crappy day in the gym, injuries always suck...

48/m/140
bp- 5 7 10 7 5 -34
pu-20 20 20 18 18 -96
bs-10 10 10 10 10 -50
180

48/m/140
bp- 5 7 10 7 5
pu-20 20 20 18 18
bs-10 10 10 10 10

M/31/170

Total : 161
As Rx'd and no rest between set or rounds.

j-seal

That sucks! I hope you are able to rehab your back and eventually get back to 100%

m/25/68"/151
Bench (155#) - 9/9/4/3/5
Ring P/U (1st # false grip, 2nd # to total reps) -
6;12/4;10/6;8/4;8/2;9
Squat (155#) - 40/30/25/20/17

bench (205): 18 17 18 18 15
pull up: 30 20 31 25 25
Squat (205): 12 12 12 12 12

F/32/160

Total 119
BP 135# 5/5/5/4/4
PU Kip 15/15/12/11/10
SQ 160# 8/8/7/5/5

This workout was awesome, I need to lose some more weight so I can BP my BW :(

Use 220 for BP and BS

BP 8 7 6 5 5
PU 10 10 9 8 8
BS 13 13 13 12 12

Disappointed in overall numbers as my body is still fatigued from Linda the other day. Regardless, no excuses, I need to learn to push myself more at the higher reps.

m/188/73"/29
135 BP 10, 11, 10, 9, 7
Pull-Ups 10, 12, 9, 12, 8
185 Back Squat 5, 4, 4, 5, 3

M/24/152/67"

As RX'd:

BP: 11/10/10/9/7 = 47
PU: 18/15/16/12/13 = 74
BS: 20/14/15/13/10 = 72

I forgot my headphones, and while listening to the radio in the gym I learned that someone sampled the "Numa Numa" song for an R&B single. The image of that fat kid rocking out kept making me laugh mid-workout. Also, I want to puke.

M/36/140

@ work
BP 18,13,12,10,9
PU 36,26,23,20,26 (used varying grips throughout)
BS 12,12,12,12,8 (below paralell)

BP 62
PU 131
BS 56

23/M/6'7/235

No squat rack available so subbed max rep air squats.

Bench Press 75%BW/180lb 11,6,7,5,4
Kip pullups 10,7,9,11(new kip PR),9
Air squats 39,30,32,33,34

BW: 160#
Bench press 160#: 15, 15, 15, 15, 15
Pull Ups strict (no kipping): 13, 12, 12, 12, 12
Back Squats 160#: 30, 25, 25, 25, 25.

m/27/175

as rx'd

Bench Press: 24,18,16,15,14
Pull-ups: 30,24,20,25,23
Back Squat: 30,26,28,29,25

Completely mental workout. Hope to do this again.

32/m/210/6'5"

bp 11,8,6,7,5
pu 16,11,9,10,8
sq 12,10,6,6,6

Horrible workout, got in gym late and blood sugar crashed. Ended up guzzling gatorade just to get through it.

m/26/145/67"

BP- 20-14-12-10-11
PU- 14-10-10-8-8
SQ- 20-17-15-12-15

Strict pull-ups and set 5 min break between rnds

m/30/6/220

Man, I can't believe how sore I still am from Linda the other day. That was my first time benching in years! Only been with CrossFit for about 2 months.

Lifting alone w/o a spotter, a little afraid of ending up pinned under a barbell alone in the weight room!

BP 3-2-2-2-2
PU 9-8-7-7-6
SQ 11-8-8-7-8

M/31/5'4"/150lbs

Bench Press: 19, 11, 11, 11, 9 = 61
Pull ups: 30, 25, 20, 23, 18 = 116
Squat: 14, 14, 12, 8, 9 = 57
Limiting factor on pull ups was grip. Sweaty hands never seem to hold onto the bar well.
Dead tired by the time squats came around. I was hoping for more than that.

29/m/220

Used 225#:
Bench Press: 11, 9, 8, 9, 9 = 46
Pull-ups: 23, 23, 19, 19, 16 = 84
Squats: 7, 9, 7, 10, 9 = 42

Total - 172

22/m/185

BP: 10, 9, 8, 8, 8= 43
P/U: 15, 14, 13, 13, 13= 68
SQ: 9, 10, 8, 9, 10= 46

Total: 157

Did 3 rounds:

BP= 5, 4, 4
PU= 20, 9, 8
SQ= 10, 10, 10

As Rx'd, BWT = 165

Squat 15/12/10/10/8
Pullups 33/25/50/15/15
Bench 10/8/6/6/7

10/15/16,10/15/16,10/20/18,10/15/16,10/20/19. +4 bench reps and -15 pullups than normal. drop in pullups mental...thinking about squats

tot 220. that was tough

BP 12-11-10-8-8
PU 31-31-31-31-31
Squats 31-28-25-21-22

m/213/6'2"/46
1,000,000 with this sinus cold

jump rope 4 min
day 16 burpee challange
Scaled weak today

Bp 173/ 18,13,18,15,9
pu/assisted/ 11,12,13,12,6
sq 165/ 11,19,20,18,12

total 207
endurance going well but strength is down
Trying to maintain strict form pullups not improving
yet

No bench, no squat rack, and my pull-up bar is broken, so did the following:

5 Rounds
5 GHD sit-ups
10 push-ups
15 KB swings (1.5 pood)

BW BP = 11,10,10,7,7 (45)
Pullups = 30,30,30,20,20 (130)
BW BS = 15,15,15,10,10 (65)

total = 240

still recovering from being sick
~75% intensity

M/32/5'9/212

Scaled to 185#

Bench 6/5/6/6/5 (No spotter so stopped were I felt safe)

Pull Up 4/3/4/3/3 (couldn't do 1 unassisted a month ago so I am pretty happy with this)

Squat 17/18/19/18/20

Probably should have used different weights for bench and squat. I have had surgeries on both shoulders and have not done much benching since.

Nate: 8 Rounds + 1 MU. HSPU's 2.8 inches less than full ROM.

2 mile run 15 minutes
the Pulls and Bench
Bench
12, 10, 8, 6, 6
Pulls
12, 10, 10, 10, 10

34yom/167/6'0"

BP/BS to full squat @ 165

BP: 10,8,6,6,5
PU: 25,17,15,15,15
BS: 12,10,8,7,8

31yof/126/5'6"

BP: (70): 7,7,76,7
PU: 5,5,5,5,5
BS: (125): 10,10,10,10,10

BP- 8 10 10 11 11
PU- 28 32 36 34 31
SQ- 20 20 20 25 21

317 total
200 BW

New favorite wod. This rocked. I felt like a$$ when I went in gym from Linda Tues. 3K and flag football yesterday. My warmup sucked. After I hit my first set of PU's it was on. I have never done 30 straight before and averaged that per round. Don't know what hit me, but I hope it stays

29 yom 225# 6'1"
as rx'd
bp - 16/10/8/7/7 = 48
pu - 20/17/17/15/15 = 84
sq - 16/15/15/13/10 = 69
total = 201

first workout in a week - been celebrating the birth of my first child
This one kick my ass

much love to Omaha NE! GO BIG RED!

Male 5'11"/220
Bench press #220: 10,6,5,4,4,
Pull ups:12,8,7,8,8.. some kipping
Squats:7,6,5,5,5..

I'm disappointed with my bench and squats. Back is still very sore and I kept banging the bar on the rack doing bench press.. Finished workout in 20. Did 1 more set of 50%bodyweight of 15 reps for squat and bench along with assisted pull ups.
Thought I was going to have more intensity for this workout.. I was totally drained. Also did 20 min of elliptical at level 20 to try to compensate..

#319 Awesome comment. LMAO!!!

A lot less annoying.

m/37/175

No spot so I sub'd max reps push ups. Also scaled the squats to 155 because 175 is near my 1rm.

Push ups 41,30,22,18,16
Pullups 13,10,9,8,8
Squats 6,6,6,7,7

Did Daniel this morning for 9/11 WOD,
so this was not quite my best.
Bw = 180, but loaded up 185 just to
keep it simple.
BP: 17, 11, 10, 6, 10
PU: 30, 20, 10(palm tear), 15, 20
BS: 40, 25, 20, 20, 20

Totals: BP= 54 PU= 95 BS= 125
overall= 274

////////////////////////////////////////////////////////////////////////////////////////////////////

ran 3k 00.11.40

195# 1rst set 4, 12, 3
185# 2nd set 3, 12, 3
" 3, 12, 2
" 3, 11, 2
" 2, 10, 2

/////////////////////////////////////////////////

5'10"/165/28

(BP/PU/BS)up to 5" rest inbetween rounds
1: 15/25/25
2: 15/25/25
3: 12/20/22
4: 10/25/20
5: 10/20/20

Scaled weights to 80% of body-weight (170# -> 135#)

bp: 7, 9, 10, 9, 8
pu: 15, 16, 11, 9, 11
bs: 10, 9, 10, 9, 8

bdw 225lbs.

cg bench- 1/1/1/1/1
cg pullups- 13/12/10/10/8
squat - 6/5/5/4/4

total - 82.......ya-frickin-hoo.

Vance

BW BP / PU / BW Squat
6 / 32 / 13
5 / 26 / 14
4 / 23 / 14
4 / 21 / 14
3 / 20 / 14

Took 3-4 minutes between rounds.

31/M/71/175

BURGENER WU

BP 8,10,8,8,9
PU 20,17,15,15,13
BS 10,8,8,10,10

28/M/168

Used 165#
BP 16,12,10,10,11
PU 10,10,10,10,8
BS 12,10,10,8,10

Total 157

BP
7-5-4-4-4

PU
40-40-40-20-40

BS
20-20-20-10-10

total = 288

BP: 10,9,7,6,5= 37
PU: 25,20,20,18,20=103
BS: 10,9,8,8,10=45

Total: 185

BS seemed low, but I am proud because I went down as far as I could possibly go!

#319
HA! No comparison. That blonde is actually in shape as compared to AlliWTF...
Her time was up after the Games apparently.

f/25/106

bench press (85lb) 3-4-2-3-4
pullups 17-18-20-10-12
squat (105lb) 22-10-11-10-13

kipping pullups, squats below parallel

m/160/32

70kg BP: ~6,6,5,4,4
PU: ~7(og), 7(ug), 5(og), 5(ug), 3(og)
70kg BS: ~6,6,6,6,6

next time increase to 75kg & increase reps!

Jeff @ home
Subbed nose to ground HSPU for bench and chest to bar pull ups.
Did it metcon style. 30 sec. rest after each exercise.

HSPU-21, 16, 8, 6, 7
Pull ups-25, 17, 14, 11, 11
BS-15, 14, 11, 10, 11

My strength is really suffering here in the last few months. Not sure what is going on.
m/190/6'3"/28
190 bench - 6,5,6,6,7
pullups - 15,15,15,15,21
190 squats - 4,5,6,6,6
I don't care about bench, but I'd like to see my squats go way up. Maybe I should eat more than a yogurt and orange juice 4 hours before I work out. . .
I want Ted K's numbers. #657

BP@180: 5, 6, 4, 4, 4
PU: 9, 9, 7, 6, 6
BS@180: 10, 10, 9, 9, 10
=108

Five rounds for max reps of: Weight - 180 pounds
Body weight bench press 6-6-6-6-6
Pull-ups 25-25-23-21-21
Body weight back squat 10-10-10-10-10

Crossit for about 1 month now, 5 months post acl surgery, 41/5'2"/130
BP- 65lbs. 25/23/20/27/18
PU (kipw/band) 7/7/6/7/4
Squats 95lbs. 30/15/15/18/20

Charity
120#
BP,chest to bar PLU's, BS
rested one minute between each exercise and each round
11-22-15
7-20-15
7-18-15
6-17-15
6-17-15

20/m/180lbs/5'10"

im doing fight gone bad tomorrow morning and want to hit 400 so i went only 3 rounds.

As Rx'd at 180lbs

Bench: 20-17-14
Pullups: 28-25-22
Squats: 25-23-30
Total in 3 rounds 207!

I should have had 30+ on all squat sets but looks like im going to have to not pussy out next time.

M/34/511/203
I used 205 for bodyweight
Round 1 Round 2 Round 3 Round 4 Round 5
Bench: 12 10 9 8 6=45
PushUps:24 20 13 11 11=79
Squat: 20 18 18 18 20=94
Total=218

Did Thursday night. Did bench press immediately followed by pullups immediately followed by squats. Rest in between rounds was 3-5 minutes. Only had time for 4 rounds.

All as Rx'd/

BW BP: 13, 9, 6, 6
Pullups: 11, 8, 8, 6
BW BS: 19, 15, 13, 12

29/m/170

Bp:14-14-12-10-9
Pu:26-22-20-17-15
Sq-14-12-11-11-10

Dissapointing

M/28/190/6'1

Five rounds for max reps of:

Body weight bench press (190) 18,11,8,6,6
Pull-ups 27,15,12,10,7
Body weight back squat (190) 20,17,15,12,12

29/m/170

Bp:14-14-12-10-9
Pu:26-22-20-17-15
Sq-14-12-11-11-10

Dissapointing

squats: 175 1st rd then 170: 5
PU: 5
BP: 2x50 db, 12-10-8-6, then 2x45x7

WOD
B/P @ 70K ,7,7,7,6,5
P/UPS , 37,33,34,30,31
B/S @ 75K ,21,22,23,20,25
ended up like a met con cos i was rushing as the gym was closing and wee knob attendant was trying to get me out as i was struggling, " again " with the b/p ,i just carried on, he didn't look happy, i think he's in the wrong job.

m/36/235
BP - 6, 7, 7, 5, 5

PU - 13, 11, 10, 11, 10

Squats - 10, 10, 11, 10, 11

165 32m
wt. 165
bench 17,16,14,13,13
pull-ups 31,31,31,30,29
squats 21,21,18,15,14

m/19/180#

BP 10 10 10 10 10
PU 25 25 25 20 9(rack fell over.... )
SQ 20 20 20 20 20

Total = 254.... Could have done more I think. We'll see about next time.

34/M/190

BP 11 9 7 7 7
PU 20 20 18 15 13
SQ 20 18 18 16 15

Total: 214

Chest still really tight, weak & sore from Linda. Usually, BW BP are in mid-teens.

26/m/174#/72"

BP 13-10-6-6-6=41
PU 18-12-10-10-11=61
SQ 8-7-6-6-6=33

Total=135

Should have warmed up more:
255lbs
BP:6-3-3-2-2 = 16
PU:8-5-7-6-5 = 31 }65
SQ:4-4-4-4-2 = 18

13 y/o son worked out with me. Scaled as it is his third workout...We did it against the clock. Were we supposed to rest longer between rounds?

CFWU
185
BP: 5/8/8/5/5
PU: 6/6/5/5/6
SQ: 5/5/5/5/5

84

First post although been crossfitting for about four months now. It's great to be part of the CrossFit community!

Age - 40
Wt - 154

BP 5/6/5/6/5 27
PU 18/19/15/14/14 82
BS 15/14/12/12/10 63

Need more work on BP but was happy with the reps (haven't really done BP at body wgt much before). Working a couple of days behind on the WODs. Looking forward to honouring JT this afternoon.

Modified to fit equipment that I had, working on building a pull up bar, working a cycle behind

5 rnds
Max reps press at 80 lbs
10 back squats at 80 lbs
press- 10-7-11-8-8
all squats complete

no racks yet so kept the squats light, no spotter either

I did this right after I did the 3k for time.. maybe not such a good idea

BP 70lbs
Pull ups assisted standing maching (130lbs)
BS 90lbs

11/8/10
9/7/11
10/6/9
10/7/8
7/6/8

Me: 42yo/M/5'10"/171lbs/10%BF

Warm Up: Greg's circulars

WOD:

Body Weight Bench Press: 4,5,6,7,8 total 30 reps

I had just about 4 pounds under my body weight at 167lbs. Bench Press is always weak for me but I have never been able to bench my body weight until crossfit and I have never done more than three in a row until today!

Pull Ups: 15,16,17,18,22 total 88 reps

Another big achievement for me today, I have never done 22 pull ups in a row especially when I did it on the last set! All sets with grip facing away, kipping.

Body Weight Back Squat: 10,11,12,13,14 total 60

Once again, I had an "ah ha" moment on my back squat which I have been working on with Nick and Lysa over the past month or so. On the third set on about the 8th rep I was focusing on engaging my hamstrings in order to bring my @ss up first like I was pushing up against a hand over the top of my lower back/butt and I really felt my hamstrings engaging. Until now my back squat had been primarily a quadriceps exercise for me. Most excellent :>)

Cool Down: Joshie 7 rounds + 2 Muscle Ups, 4 HSPU and 1 Kettle bell swing

Have Fun, Train Hard,

Billy

this is my first ever post spurred by all you who did 30+ squats....

what????????

B.W. 198
1) 4, 20, 12
2) 4, 16, 12
3) 5, 14, 12
4) 4, 10, 12
5) 6, 12, 15
BP 185

m/46/174
Rx'd
bp 185 12-8-6-5-5=36
pu 30-30-18-20-18=116
sq 175 20-15-12-12-13=72
Total = 224
5 min. rest between rounds except last round which was 6 min.

26/m/155#

this hurt..

BP 22.12.8.8.7 57T
PU 30.20.12.12.12 86T
BS 15.10.10.10.10 55T

Monkey Boy 18/m/225#:
BP @ 155# 18.13.10.10.10
PU @ Jump 8.10.8.7.6
BS @ Air 20.19.16.15.16

BW- 76kg

BP 75KG 2-2-2-2-1
pu wieghted 20kg 4-3-3-3-2
BS 75kg 4-3-3-4-2

Total 40

BW-185 lbs.
Bench 14-12-9-7-8
PUs 14-12-10-8-7
BS 20-16-12-13-11.

Rested until recovery between sets.

M/38/190

As Rx'd

BP (190#) 10,10,10,10,8
Pu 22,20,15,15,15
BS (190#) 10,10,10,10,12

Total reps: 187

BP
90#x3 80#x3 80#x3 80#x3 80#x2
gravitron 30# 2 2 2 2 1
155# squat 4 4 4 4 3

34/M/245

worked out with 205 for bp and sq because of no spotter.

Avg 5 bps and 5 pu and 8 sq

Avg 2-3 minutes between rounds

31/m/145#

BP 16.13.13.11.10 63 TOTAL
PU 30.25.20.20.17 112 TOTAL
BS 20.15.12.12.15 74 TOTAL

35/M/170#/6'0"

CFWU 15-10-5

WOD:
175# BP 14/11/9/8/8
PU's 25/22/15/17/18
175# BS 17/12/11/11/12

Total:210

Did this one with as little rest as possible between exercises, but with as much rest as needed b/w rounds (about 6-7 minutes). Pretty much Brendan's method from the Lynne vid. The back squats make that a lot harder, came very close to losing lunch on round 4.

Just got back from out of town trip for past week - doing my best from the hotel room. Don't know if anyone's posted good hotel room WOD's - here's what I used...

WOD#1: "Angie"-esque: 50-40-30-20-10
Hotel Chair Jumps (~15")
Sit ups (using rolled up towel)

WOD#2: 5 rounds for time
10 HSPU's
50 Squats

WOD#3: at a nearby park
run 2200m
10 rds for time
5 pullups
10 push ups
15 squats

BP-5-4-5-5-3
PU-10-8-8-6-5
SQ-20-16-17-15-15

Bench press: 9/10/10/10/8=47
Pull ups: 12/10/8/6/6=42
Squats: 15/13/13/13/13=67

Total: 156

F/28/170cm/55kg

Bench Press 45kg 7reps, 47.5 6 reps, 50kg 3 reps, 50kg 3 reps, 50kg 3 reps

Back Squat 55kg -7,8,8,8,8

Pull Ups - 9,9,8,8,6,

M/25/175
BP: 12 8 8 6 6 = 40
PU: 20 15 12 15 12 = 74
Squat: 13 12 14 11 11 = 61
Total: 175

m/41/205

bp-5,5,6,6,6,
pu-9,10,8,7,6
sq-5,6,7,7,8

shoulder a little wonky, first time for squats in 10 years.

F/25/100#

BP 18# DB: 10,11,11,,11,11
Body Rows: 6,6,6,6,6
Squats 15(65#),10,10,9,10(75#)

Here we go. as Rx'd @ 185#

2,7,20
1,9,20
1,10,20
1,9,20
1,7,20
=148 total

bench to near failure; having no spotter may have cost me a couple reps, but I did about as well as I could

pull-ups I basically did until I lost my groove kipping. I'm trying to improve my kipping so I'm holding myself to one continuous motion per set. if i was willing to restart I guess I could have done more...

squats I just limited to 20 to keep from busting a vein

with full recovery between sets, this workout took forever

wow, much harder than it looked. after 2 rounds I thought we were done at 3 and then realized it was 5 rounds, that was disheartening but i finished. Scaled up on this for bench/squats

BP 185
14,12,9,8.6
PU
13,12,11,10,11
SQ(first 2 rounds 185, last 3 with 205)
15,16,10,10,12

pukie knocked hard, had a slight headache. no breakfast this morning either. Very tough one, thanks Coach.

175:14-9-8-6-5=42
BW Wide Grip Strict: 11-9-7-6-5= 38
175: 14-12-11-10-11= 58
138

27/m/207

Used 205 for BW

CFWU x 2

BP: 10, 8, 7, 5, 4
PU: 7, 8, 6, 7, 5

No squats.

Age 52/BW 250# @ Basin Rec Center Park City UT Bench @ 185# (8/9/10/11/11)
OHS @ 95# (8/9/10/11/12)
Pullups (5/5/6/6/6)
after 6 x 250 w/ 1 min between efforts on the C2 and strength recovery GHD situps and hip extensions 3 x 15 each and SA DB swings W/15# 3 x 15 each arm (from CrossFit Endurance).

Round 1: Bench 17, PU: 12, SQUATZ: 5
Round 2: 12, 10, 5
Round 3: 12, 10, 5

could have added +2 to the bench for each round other than the last but I didn't have a spotter. Should be able to do more on squat but i did a 3X5 2 days ago and it was going really slow. Need to work on my grip for pull ups.

M/23/5'9/155

Bench: 7,6,5,5,4
Pullups: 30,22,18,15,20
Squats: 8,8,7,8,10

Varied kipping and deadhang, so wasn't too consistent there.

150lb as rxd
1) 18, 33, 20
2) 13, 26, 20
3) 14, 24, 20
4) 12, 21, 21
5) 11, 22, 20

done Saturday (9/13/08)

26/f/5'2/130#

breakfast: run 45 minutes = 6 miles

work work
chill out for a bit

back to the gym @ nite for

400m warm-up run, cfwu, warm-up bench press 115#x5, warm-up back squat 135#x7

WOD:
5 rounds for max reps of;
130# bench press/kipping pull-ups/130# back squat
rest taken between all exercises and rounds.
total workout time wuz about an hour.

1) 8/32/25
2) 7/30/21
3) 7/30/22
4) 7/30/21
5) 6/20/25

again with the bodyweight bench press i wuz nervous without a spotter. Rip's words from "Starting Strength" in my head helped to fight off the worry. all reps were full ROM, didn't count the couple of squats that weren't deep enuf.

remembered something i read on the comments page a few days ago that helped when the sets started gettin real tough; Gillian mentioned a gem of wisdom from a discussion with Kallista Pappas; "Every rep stands alone, do every one like it's your last."

got really lightheaded and dizzy after bench and squat sets. looking back i think i should've tried to get the squat numbers to match the pull-up numbers, at least in the first 2 rounds. i did wut i thought i could do, but i know that i can do more. shoulda stuck with it longer. all in all this workout wuz a great mental test. it'll be interesting to try for more if it ever shows up again.

As R'xd

BP:5,3,6,3,2
PU:20,16,14,12,10
SQ:6,5,5,5,3

same reps on all three

15, 12, 10, 8, 7

27/155/5'11

As RX'd

Order: Bench, Pullups, Squat

1: 18-18-10
2: 15-16-8
3: 14-16-7
4: 15-15-7
5: 12-15-9

Total: 195 reps

bw = 162

subbed pushups for bench press due to rt. bicep tendonitis.

pushups: 40, 40, 35, 35, 35 = 185
pullups: 17, 18, 11, 13, 13 = 72
squats: 13, 12, 12, 12, 13 = 62

pullups are down relative to when I do Lynne, I guessing because when I bench, I usually get 10-15 reps, versus 35-40 pushups

35M174
6 5 4 4 *
18 15 15 12 *
7 10 10 10 *
helped spouse, then had to quit to get kids ready. Could have done another round, but very sleepy and worn out.

Tom
6 5 5 5 4
7 7 6 6 5
10 12 10 10 10

35F128 (65#)
3 4 4 4 4
20 20 20 20 20 ring rows
10 10 10 10 10

25 M 230lbs

Squats: 225 lbs x 8,8,8,8,8
Bench: 225 lbs x 5, 4, 5, 5, 5
Pull ups: 5 wide grip, 5 underhand, 5 overhand, 5 underhand, 5 underhand

Total: 89

31 M 150lbs

Squats: 17,9,14,13,14 totals 67
Bench: 7, 5, 6, 5, 5 28
Pullups: 41, 35, 35, 32, 30 173

268 overall

CFWU

Bench Press 16,9,9,7,6 = 47
Pullups 14 10 10 10 9 = 53
Squats = 15 12 16 12 12 = 67

Grand total = 167

CFWU
BP (185#):08/08/07/07/06
Pull Ups :10/10/10/08/07
BS (195#):10/10/09/08/08
M/47/186#/72"

Bench
12, 11, 10, 8, 7
Pullups
13, 15, 15, 15, 15
Back Squat
15, 15, 15, 15, 20

what is the band and song in this video anyone know?

m/36/195cm/97kg

The Pack:(75%)
72.5kg

Bench
12/10/7/7/6

Pullups
10/8/8/7/4

Back Squat
12/10/10/10/10

m/26/5.8/170

3 rounds due to time constraints:

Bench Press / Deadhang Pullups / Squats

Rd 1: 13 / 14 / 20
Rd 2: 10 / 12 / 18
Rd 3: 9 / 11 / 20

127 total for 3 rounds, would have liked a better performance but was feeling a little dehydrated this morning which i think was the contributing factor to disappointing numbers...

180# Bench (15/8/6/6/4)
L Pullup (6/5/4/4/4)
180# Squat (17/11/10/7/5)

Total reps: 191
Avg bench (@195): ~5 reps
Avg pullups: ~14 reps
Avg squats (@195): ~16 reps

CFWU

170 bench (BW) - 15, 14, 15, 14, 12
pull-ups - 25, 27, 24, 22, 24
170 back squat - 24, 18, 19, 15, 20

288 total

m/34/5'9/175

CFWU - 3. Regular reps. Superman. Burgener.

BP: 15, 11, 10, 8, 8=52
PU: 17, 12, 11, 11, 11=62
BS: 15, 12, 12, 12, 12=63
Ttl=177

Rested about 5 min between sets. Thought I would get more reps on squats. By the time I got to squats, heartrate was very high & forearms really hurt. Should've pushed for more reps on squats.

Mike F:

190#

BP 8,7,5,4,3
PU 18,16,14,12,12
BS 15,15,14,15,14

this really should have been better

Bench = 9, 8, 7, 4, 5 = 33
Pulls = 20, 13, 12, 10, 10 = 65
Squat = 10, 12, 12, 10, 10 = 54

m/6'/43/178

BP 8,7,6
PU 20,15,15
BS 11,10,8

Stopped due to meds

BP PR today. 105lbs.

BP mod at 95
squat as rx'd at 125

round 1: 1, 25, 6
round 2 (dropped to 95 lb bp): 3, 20, 6
round 3: 3, 20, 6
round 4: 3, 20, 6
round 5: 2, 20, 6

Course 1 mile + CFWU une ronde modifiée.
Pour le WOD, j'ai juste une pin, alors j'ai fait les squats tout seuls en 1er avec 2 mins de repos entre chaque série. Après j'ai fait le bench suivi immédiatement par les pull-ups. 5 rondes max reps de chaque avec mon poids (225lbs). Max 2 mins de repos entre chaque.
squats: 8-8-5-5-7
bench: 8-7-5-5-4
pull-ups: 12-12-10-10-10

CFWUx3
bw = 203 (used 205)
bw bench = 3,2,2,2,2 = 11 (14 last time)
pull-ups = 15,12,10,10,10 = 57 (55 last time)
bw back squat = 7,5,5,5,5 = 27

m/20/6'2''/180lbs

BP: 11,10,9,7,5 (42)
PU: 31,20,20,15,15 (101)
BS: 10,10,8,8,7 (43)

Total: 186

M/24/5'5/140

BP: 25,20,19,16,15
PU: 25,20,20,20,20
BS: 25,25,25,25,25

Total: 325

First time doing this one! I loved it!!!!

Bench 195 lbs

Bench 7-7-6-6-7
Pull-ups 5-5-5-5-3
Back Squat 8-8-9-10-10

BP 15-14-13-12-11 55 lbs
PU 21-19-19-18-17 50 lbs assisted
BS 15-14-13-12-11 83 lbs (1st one 93 lbs)
23:56

I didn't know how many I could do so I looked at the posting of others. Next time, I could increase BP a few more reps or increase weight. PU were fine, BS the weight felt extrememly heavy on my shoulders. Trying not to hurt myself:)

Age 37
BW 187

BP 8,7,5,5,5 = 30
PU 15,14,12,12,12 = 65
BS 10,9,8,7,7 = 41

Squat setup was weird; I think I could've done a lot more if I had trusted the setup.

Female age 28 BW 135
105 Bench not quiet there yet...
135 Squat
Pullups
117 reps total

I think most of these negative comments come from people who have never done a lick of manual labor in their lives..just try it before you say it is a stupid workout.

BP: 14 - 12 - 10 - 9 - 8
PU: 30 - 25- 23 - 20 - 19
BS: 20 - 20 - 20 - 20 - 35

Anybody know what song that is in the video?

m35/225/6'3"

bp - 185# 6,6,5,5,4
pu - 7(pr), 5,5,4,4
sqyat 225# - 8,8,7,7,7

&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&77

TSCHANZY 46 YOM 166 LBS 5'9"

pullups: 25-22-18-18-11 HANDS WERE KILLING ME CALOUSES TO THICK(chin over bar to full extension)

165# Bench: 9-7-5-5-4 (bar to chest to full extension)

165# BS: 15-10-8-8-7 (ATA to full extension)

AS RXED 1ST TIME FOR THIS

&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&

&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&77

TSCHANZY 46 YOM 166 LBS 5'9"

pullups: 25-22-18-18-11 94 TOTAL
165# Bench: 9-7-5-5-4 30 TOTAL
165# BS: 15-10-8-8-7 48 TOTAL
AS RXED 1ST TIME FOR THIS

&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&

BP 185 4 3 3 2 2
PU BW 6 5 5 5 4
BS 155 2 2 2 2 2
49

37m/5/10"/169

BP 171# 10,9,9,6,5
PU DH 10,11,11,9,7
BS 172# 11,12,10,7,12

reps 31,32,30,22,24=139

completed this WOD on 9/29/08

cfwu x3 (minus pullups)

Benchpress 95# 5 5 5 5 5
pullups (50lbs) 7 7 7 7 7
back squat 155# 5 5 2 5 5 (last two used 135#)

cfwu x 1
wod
175# bench 10/9/7/6/5
pullups 25/25/25/25/26
145# squats 8/9/8/9/10
each rd took btwn 2:30-3:30, 5:00 rest btwn rds

38/M/65"/148#
Push ups - 72-48-42-48-32
Pull ups (DH) - 15-12-11-9-10
145# Squat - 22-18-15-15-14

38/M/65"/148#
Push ups - 72-48-42-48-32
Pull ups (DH) - 15-12-11-9-10
145# Squat - 22-18-15-15-14

5:00 rest in between each round.

m/48/185/70"

WOD as req'd

bp, pu, squats
1. 8, 22, 10
2. 12, 21, 11
3. 9, 15, 9
4. 8, 13, 6
5. 9, 13, 6

What do you think about subing BW deadlifts instead of BW Squats?

only had time for four rounds
used 155#

bench press 8 8 7 6
pull ups 18 20 23 17
back squat 12 10 8 6