East coast CFtrs love the early post. Thanks Lauren

Finally one that I can do with a high-hamstring-pull...
having to go easy for a few weeks it seems.

More Pullups?

yeah! more pullups. I love it.

So, am I supposed to take my time during this workout or go fast?

wooo! been missing the bench press.

Oh my elbows.

you take your time between rounds i think

in the demo video brendan takes about 5 min rest in b/w each of the rounds

i dont think my hands can take anymore pull ups :(

WOW! Nice early post! I just finished todays WOD.
Quick question: Not sure that I am gonna be able to do my BW for my Bench Press kinda weak in that area. Do I just scale down the weight?

Appreciate any response in advance.

Thanks, D

This WOD reminds me of something..

Someone posted yesterday about wondering if there is a KB wallball sub. I can't remember the name and didn't want to sift through 600 posts again. Whoever you are, it does exist. I'm a big fan of the WallBall sub that I learned that the KettleBell Cert from Jeff Martone.

I've looked for some demos of it on the internet - couldn't find any. Maybe if we ask the CrossFit Gods for one they'll produce it. Greg, Lauren, Tony, Martone, what do ya say?

It starts with a swing. At about face height you let it go, make it flip up in mid air and catch it by the ball part in a front squat. When you drive up out of the squat, once your hips open you'll toss the bell up and again, flip it in mid air catching it by the handle this time. Go into the swing from there and repeat.

That's the best I can do with a description. A video would probably be much more helpful.

I actually prefer the sub because I can't stand getting smacked in the face by those big D balls. It happens every time I get filthy with those dang 50s.

Scale the BP weight and the type of pull-ups as required.

Take as little or as much rest as you want between sets and rounds (5 minutes is plenty, you don't want to cool down too much either). This isn't supposed to be a metcon workout but you can make it a metcon workout if you feel like blasting through it.

#10 Drew, hey

Check out the Brand X affiliate for excellent scaled WODS. You can find the link by clicking on the "Start Here" box on the main CF page, and then click on Brand X. Happy scaling!

Allison it's called the kettle bell flip squat. You can find it on the www.dragondoor.com It's an awesome exercise but be sure that you catch the handle on the flip after coming out of the squat

Thanks for the quick responses guys,

Cheers

Hmmmmm, Bench Presses.... Does anyone incorporate those into their warm ups/cool downs? Ever since i started my CrossFit experiment, I haven't done 1 single bench press.

Wow, I second that the East Coast loves the early post!

Haven't done bench press in a while, this should be interesting.

Hoping I weigh in light tomorrow,
cd

#5- Between 3 & 5 minutes between rds. Long enough to recover, but not lose focus. Keep the same rest time each time you do Lynne so you can judge your progress. Hope it helps & post what you go with.

Get some, Go again!

last time I did this I was guess I was smokin the crack or something, because I did it for time...by the last one I got like 7&5 reps.

Looking forward to do this correctly.

quick question. i did 3 sets of bench today to get the juices flowing so to speak before doing the WOD (15x135, 8x145, 6x155). If I did tomorrow's WOD do you think it would be overtraining for chest/bench?
Thanks in advance... I love the community, hopefully one of these days I'll make it out to an affiliate. Starting and doing everything on my own sucks!

i don't see how a kettle bell flip squat mimics a wall ball - it just seems to be a variation of the swing to play around with.

i think in the kettlebell juggling video of jeff martone he does it once

25/m/155

Had to scale to bench 135lb

Bench press : 11-9-7-6-7
Pull ups : 26-26-26-24-22

I've been waiting for "Lynne" to come back around. By far this is my favorite WOD. I guess I can't help missing the bench press from my old weightlifting days.

i know the kipping pull up is the standard for CF...does that go for this WOD as well or should they be strict?

nevermind, i just watched the video demo. Sorry for the stupid question :)

This was my first as Rx'd "official" Crossfit WOD. I'm looking forward to being able to compare! This will be my first repeat WOD!
Unfortunately due to lack of sleep I have had to take extra recovery days that has left me a full WOD cycle behind.
So... NEXT WEEK!

Yay for my birthday WOD!!! Also, I'm destroyed after today. I'll have to dig deep for pull-ups tomorrow.

I've always done this workout doing the pull-ups immediately after the bench press. Tomorrow I think I will try separating them and resting five minutes before each movement. It will take some time, but I'm interested in seeing the results.

#16-Michael I never do bench unless Lynn or Linda or any other WOD containing comes up and I can tell you first hand that it is unreal how much your BP strength goes up without doing it consistently. There is always a cavalcade of presses, HSPU, etc. so the muscles incorporated in a bench are constantly being strengthened.

Since I bench press very rarely now, I have noticed a significant drop in my BP numbers. I may be able to keep up good reps for a bodyweight load but max. loads have dropped for sure. My experience has been that it takes consistent exposure to the particular exercise to maintain and gain. I always do strict pull-ups for Lynne. I regard this as a strength WOD. To each his own.

#16 michael, i've had the complete opposite experience as evan (#29). my bench has dropped significantly. i should say "SIGNIFICANTLY." i used to put up over 400, but now struggle with 275. each person's body responds differently to different programs, i guess.
if you still want a big bench, it wouldn't kill you to incorporate it into your program more. if you do, i'm sure your bench would eventually exceed the vast majority of folks who do crossfit solely.
obviously, be careful of overtraining your shoulder girdle.
if you want your numbers to jump, check out some bill starr stuff. he's a god when it comes to strength training. (my snatch numbers were way better when i did his stuff; however, the way crossfit incorporates snatches into some workouts though can be a lot more fun and get your heart pumping.)

The ripped callous on my hand is gonna love more pull-ups in the morning...

At any rate, I haven't done a bench press in about 3-4 months. I'm interested to see my numbers on this one.

Get some!

This is when it sucks to be 230 lbs. Looking forward to dropping about 20 - 25 lbs body fat...

Terrance and Allison - what Allison described I've always called a KB skill clean, not a flip squat.

i think the kb flip squat or skill clean, whatever you call it, is a good sub. you are still working the same muscle groups and the same stabilization comes into play. i think its as good as a 45# thruster would be. also, you could always make yourself a wallball with a basketball, sand, and duct tape. simple, yet effective.

Just out of curiousity, does anyone here ever utilize the navyseals.com WOD? I imagine that it's a reliable resource right?

Its been a goal of mine to bench my body weight for years. I finally did it this last spring. But heres the thing only 2 reps. should I do this WOD at weight if my reps are low like 1-3? or do I scale it back.

It was challenging just to get the first rep out. It seems alittle early to aim for more then a couple reps.

Did this with no breaks total time was 6:53. Don't think that was a great idea, and really don't know if that is how it is supposed to be done because I couldn't find a clear answer anywhere. Reps went down drastically after the first set:
M/34/185#
15/20
4/10
4/10
3/9
3/9
I'd have to do the math to figure out the power factor, but I am willing to bet I would do more work with a short break between rounds. Does anyone know the correct format? I don't have access to the video here in Iraq...

Re: bench, I think people with big BP numbers like #31 @ 400lbs are definitely going to notice a decline in their max bench compared to a more PL style training program, but newbies like me who never had a serious bench will see it go up, at least that is the disconnect I'm imagining in the comments here.

my kids just got a Wii-Fit board.

Wondering coach is gonna develop a Wii-CrossFit WOD and CERT

www.youtube.com/watch?v=_iYBmAVuBns

at least it'll keep them from swinging from my rings, rolling my KBs around, etc etc

Crucible w/ C Company until Saturday, then a rest day on Sunday. Might be able to get back to CF and CFE on Monday.

23/m/175
Used 185lbs; strict pull ups, chin over bar
Bench: 9-7-6-6-7 = 35
Pull ups: 13-10-11-8-10 = 52
Total: 87 (shoot for 110 next time)

#38 Noel

This is a max-reps workout, so there is no time component. I believe most people rest for about 3-5 minutes between each exercise in order to get the most out of the next set.

m/29/73/183
as rx'd
185 BP
3-2-2-2-2
Pull-ups
20-21-20-20-20

BP: 11-9-8-8-7 (32kg)
PU: 8-7-7-5-7

F/32/62kg

M/200lbs/39Y/5'8"

Bench Press/Pull Ups

1. 20/13
2. 10/12
3. 11/9
4. 9/10
5. 6/10

someone make the bad man stop!!!!!:)

m/28/6'1/187

bp reps 51 185#
pu reps 60

total reps 111

oh no.... this should be an interesting day, forearms and back are shredded... can't wait though.
Good Stuff

Day behind. Ystd's suckfest after work today.

Noel #38: When stuck without video or when doing a WOD before lots of posts come up, click on the "Compare to" under the WOD and read read the comments from the last time a work-out came up. If you repeatedly click back on THIS one you'll see your question answered, and you'll see the same exact conversation that we will undoubtedly see today about when and how much to rest between exercises (Freddy C is today's definitive answer). The "Compare to" is a seriously underused resource on every day's post.

Hey Leon R! I'm going to do January again. How about leading me in by doing the "pre-answers" for December?

BP: 160# - 11 11 08 06 06
PU: BW - 22 18 15 13 09

Total: 119

I been looking at the crossfit WOD for the past ten days. Looks prety good and can be very intense. We've been doing the Gym Jones workouts here in our little base in Iraq.

the results in the past three months have been phenomenal. check them out at www.gym jones.com and look at their schedule.

warning..most of it is cavemen training!!! semper fi!

49m/5'10"/225/
cfwu x 3
as rx'd
BW bench 23*
pull ups 31
total 54
shoulder insertion still does not allow me to bench. This was my first attempt at bench since May...ouch.

34/M/185

BW + 90lbs
BP/PU
3/2 Too Heavy

BW + 50lbs
9/5
8/5
7/4
5/4

Jasmine
F/25/120/5'6"
50 Bench @ 65 lbs, 34 pullups

Zorba
M/27/205/6'3"
32 Bench @ 155 lbs, 21 pullups

Mario
M/27/180/6'2"
46 Bench @ 135 lbs, 52 pullups

Halfsies
M/36/235/5'11"
48 Bench @ 135 lbs, 18 pullups
(Halfsies just started crossfit, so he is on the halfsies program, half weight, half rounds, etc...)

By the way, is skin supposed to be falling off of our hands right now? I guess we didn't read the fine print...

chango #51

Actually you have been doing crossfit workouts that were taken and modified by "gym jones"

Thank you for your service, and may God bless!

Lost weight since last Lynn so I just used the same weight again. 5 mins rest between sets.

Total: 127
Bench @ 185lbs 15, 11, 6, 6, 5
Pull-ups 25, 16, 15, 13, 15

Small improvement but I'll take any.

Good Day all,

Brisbane site called for 5,5,5,5,5 of Shoulder Press

My best was 140/5
I wanted to go ot 145, but I spaced on putting the 5 lb plates on after taking the 2.5 plates off, so final set was back to 135. the whole time I thought I was doing 145 until I looked at teh bar upon finishing.

Semper Fidelis and god Bless

I guess Chango doesn't know the history between Crossfit vs. Gym Jones

m/40/6'1'/195

BP 7,6,6,6,4
PU 8,7,7,7,6

Total 64

Bench @ 225 X 8, 235 X 5, 240 x 4, 240 X 3

DHPU 10,6,6,6

M/240/6'5

M/31/72"/200#

BP: 11,10,10,10,9
PU: 15,12,12,12,12

Total: 113

This was a pretty good WOD

what are the symptoms of rhabdo? i did michael last night. i feel weak all over, legs and back really aching, headache, all i want to do is climb back into bed even tho i had over 8 hours in bed. its not just regular fatigue, and i have been crossfitting for a few months. if i have got it, what do i do? thanks in advance for any advice

M/19/160lbs

Bench Press: 135 lbs
10-10-8-6-7

Pull-Ups:
10-10-10-10-12

Pretty embarrassed to even post this

m/32/5'10"/185
I'm always amazed at either: how good everyone else
here is at pullups, or how bad I am at them. Usually both.
Bench/PU
1- 24/12
2- 20/10
3- 15/12
4- 14/10
5- 13/11
I guess the only way to get better at them is to just
do a LOT of them.
~Crossfit 4 life till death~

I think you are right, bingo, the compare too is a great resource that is overlooked and underused. Perhaps when we do the pre-answers we should just reference the prior date, or go back through the archives to find the best set of pre-answers. lol. BTW, I will do July again unless you think we should all pre-select our months to ensure all months are taken ahead of time (contigous, etc.).

I dont have a bench to do bench presses. What would be a good sub? Push Press?

23/m/170
bench at 170lbsx 20,16,13,10,9 = 68
strict pull ups x 20,15,13,11,11 = 70
think this is one of my favorites, got my best pump in my upper body ever

m/42/72/175/
bp - 155#
5/9
5/7
4/6
4/5
3/6

M/58/175
Bp-Pu
15/15
15/15
15/15
15/15
15/15
I have been training w/bands and chains Major improvement

subbed push-ups for bench press and did jumping pu
ended up subbing girl p/ups...this is pathetic, but I'm just starting out. No where to go but up!

rnd 1: push: 7 pull: 20

rnd 2:push: 4 pull: 10

rnd 3:push: 3r/12g pull:12

rnd 4:push: 2r/10g Pull: 8

rnd 5:push: 1r/8g pull: 8

M/37/5'10"/183lbs
Bench(185lbs)Pull-ups
15reps/15reps
10reps/10reps
6reps/6reps
6reps/6reps
6reps/6reps

as rx'd

Body weight bench press(80kg): 15 15 11 10 8 = 59
Pull-ups: 25 21 20 18 19 = 103

TOTAL: 162

scaled bench to 60kg.

bench reps: 10-10-10-7-8

Pull ups: 25-20-20-15-16

Bench felt very weak, will do better.

Some whow busted out mad pullups after doing yesterday's WOD with a vest on.
117 total reps. PR by a lot.

Proof is in the Pudding.

Decided to sub dead hang PUs for this one. Full extension and stretch at bottom with a 1 second pause.

Pullups immediatly following BP. About 3 minutes rest between rounds.

BP: 10/10/9/6/7

PU: 11/10/7/7/7

BW #195

M/47/6'/184

BP/PU
10/20
8/21
6/20
6/20
5/17
5/17
35/95 = 130 reps
Compared to 6/29/08: 8% decrease in bench
24% increase in pull ups
+ 5k run

2 rounds CFWU minus pullups

BW#215
Bench Press
10/8/6/3/3

Pull ups
11/10/7/5/5

M/34/5'9"/155
Bench Press 155lbs
Ring Pullups
Did the same # for each - 20/16/16/14/13

#63 Mike 12

Don't ever be embarassed to post #'s here. I think everyone's goal is to "get better" and those #'s are all over the map. A journey of a 1000 miles begins with the first step. Keep working hard!

#66 Christina

Difficult to answer -- what do you have available? A weighted vest (or even a backpack)? Parallets? Weights? Dip Bar? My first suggestion would be to simply grab a couple dumb bells and lay across a chair.

You're looking to work the chest (primarily) and the anterior delts (secondarily). Pushups can clearly do this, but can you do a bunch of these? If not, then just do pushups. If you can crank out 15+ pushups, I suggest elevating the feet on a chair or doing clapping pushups. Increasing ROM, weight and speed is a great way to tax the pecs

m/31/5'9"/167

BP (165) - 5 6 6 5 5
PU's - 21 15 17 16 16 (PR)

27 + 85 = 112 (PR by 30)

60kg bench as the chesticles aren't mighty enough for the 80 (BW)

Bench: 8,7,6,7,6
Pullups: 22, 20, 20, 17, 11

Forearms are ruined!

150 5'7.5" 33yom

BP @150lbs
24pr/21pr/16pr/13pr/12 -8 reps more than last time overall

pu (chest to bar with slight frog kick)
20pr/17pr/15pr/14pr/13pr- 16 more than last time overall and last time i did chin to bar with same frog kick

ready for more coach-

150 5'7.5" 33 yom

additional to #83-
i rested 3 minutes between exercises-

Comment #11 Allison,

Not sure if you know about this shortcut for quickly finding something on a page, but if you hit Ctrl F, a bar will open on the bottom left hand corner if you're using Mozilla Firefox, or a small window will pop up if you're using Internet Explorer. Just type in any key words, like 'kettlebell' or the comment number/username, and you won't have to sift through all the posts :)

I usually sub ring pushups for bench. Works good for a small team, not having to reset one shared barbell for each person and great sub if you don't have a bench or a spotter. Can make it more difficult with a vest and/or elevating the feet.

Bench=(20,17,15,13,13)78
pullups(overhand)=(20,20,16,15,15)86
Total=164

bw 165

bp = 170, pu dead hang

7/9
7/9
7/9
6/9
6/9

m/24/190

As Rx'd

15/20
10/15
10/16
9/17
7/15

Much, much stronger than the last time but I didn't record it so I don't know how much better.

The blisters from all the PUs feel wonderful!!!

Morning!

Check this video out of how we started to do ring handstands!

Jeannie Talked about this on CFRADIO, but it was a little sugar coated! lol! Here is how is all really came together! "Hey I wonder if we can do handstands on rings?" Obviously she is much better at it that I was right off the jump. Nonetheless...

This is what we do at "work", on the off time...How can we call this a job?

http://www.youtube.com/watch?v=HsI8Kg1EJHU

~J~
Train Hard and Push Through "IT"!

M/30/185

As Rx'd

8/10
7/11
7/10
6/9
7/10

36/M/6'5"/210

BP (210): 3-3-1(+1 ASSISTED)-1(+1 ASSISTED)- 1(+1 ASSISTED)

PU: 7-5-5-4-5

Regards,
Dave

25/205/6'3

2-8, then dropped to 135
10-7
10-8
8-7
10-8

100 pound bench
5/2
5/2
5/2
4/1
1/1

BW 172

Only did 4 Rounds

175 lb BP/Pull-ups:
18/42
12/26
10/23
8/20

3 x cfwu

Lynne

BP: 18, 17, 15, 13, 12 = 75
PU: 25, 23, 21, 16, 14 = 99

Total: 174 (pr + 35)

36 M 170#

Lynne as Rx'd

Total Reps: 159

33/F/5'10"/150

Day two of fighting off this stupid cold.

Nursing two rips from yesterday's WOD, but I found that with enough tape and chalk, I can survive another pull-up workout!

Per my usual:
120# Bench Press
No rest between BP and pull-ups; 5 min. rest between rounds
5/18
5/17
5/15
5/15
3/10
TOTALS = 23/75 (98 - PR by 6 reps)

Overall, BP down a few reps, but pull-ups increased a bit...surprising after having done so many pull-ups recently.

Just like Mike 12 (post #63) I'm kind of ashamed of my performance today. Thought I would be able to do alot better. But I gave it my all and I guess that's what counts.

Bench press @ 185lbs (5lbs more than body weight)
8 - 8 - 6 - 6 - 5
Previous (190lbs 8 - 8 - 7 - 6 - 6)

Pull-ups (strict, no kip) with 20-lb vest
6 - 6 - 6 - 5 - 5
Previous (strict, no kip) with 20-lb vest
9 - 8 - 7 - 6 - 6

Went downhill. Boooooo to that.

DO NOT TRY THIS AT HOME...

Well, you probably dont have a crane on your home roof...

http://ca.youtube.com/watch?v=tz32kXTPZqU

BW Bench 15/10/10/10/6
Pullups 11/10/10/6/6

As Rx'ed

24m/155/66"

as rx'd
12/15
11/15
10/14
10/16
10/20
Totals: 53/80 = 133

BP up significantly, PUs down alot, but after this cycle (and no rest day since this weekend) I'm not surprised.

38/m/236

5/4
6/5
4/2
5/4
4/4

hey marky mark-

saw your post from yesterday. no i did the pull-ups first but was confused as in the compare to it said thrusters first last time..oh well ether way that workout is brutal and my legs are destroyed today.

" Look behind you cuz I'm gonna catch your 110lb-body and pass you like cheap champagne on Halloween :-0. hahahaha"

haha good one mark. no more cheap champagne. ever. rarh.

As Rx'd w/ 195 lb Bench and Kipping Pull-Ups

13/26
8/21
7/21
5/20
5/16
Total: 142

36/m/220

BP 220#--5,5,4,3,3
DHPU--10,8,7,5,4

m/5'3"/160/29

as rxd

BP 160#

bp/pu
12/30
10/20
6/16
8/15
7/19

total 43/100
=143

no spotter for bench, could have got a few more reps
I am dead from all the pull ups!

29/M/160lbs

12/15
13/15
13/16
07/13
08/12

M/52/175
AS rxd:
BP - 12,10,7,7,7=43
PU - 25,22,18,19,16=100
Total = 143

steve m/46/173

BP/PU
9/12
7/10
7/8
6/8
6/9

m/5'9"/200/33 undergoing chemotherapy for astrocytoma (brain cancer)

As rx'd

bp/pu
7/8 (shoulder problem)
6/7
5/5
5/5
8/6

M/48/168

BP-170 lbs

BP / PU

22 / 23
17 / 20
15 / 18
11 / 12
11 / 12

Total 161

32m/170/71"

BP 170

bp/pu
13/12
6/11
7/11
4/8
6/7

TOTAL
36/49

Getting some interesting blisters from all of the pull ups. Day 4 completed with a half mile cool down jog.

CFWU- minus pu's
21, 14
22, 14
21, 12
20, 12
20, 10

5 minutes on stationary bike.

175#
10/21 kip
10/10 strict
6/7 strict
6/7 strict
6/6 strict

37 M / 178/ 5'11"

as Rx'd
BP-30 9/3/6/6/6 175#'s
PU-93 20/20/20/16/17 butterfly kip

Improved by 11% on pull up and decreased 3% on Bench Press since last time

115# slight incline bench presses, TSC pullups (deadhang, no kip, throat touching bar each rep). 3 minute break between each couplet:

15-15
15-15
14-15
10-15
9-11

63 bodyweight benches and 71 no kip pullups.

Wanted 14 benches per round, but I knew on round one I wasn't going to make it. Hung on as long as I could, hoping for 13 each the last two...silly me.

Opted for no kip pullups as a change of pace - plus I would not have to keep my hands on the very cold bar in Lynne's garage for very long. I coasted on the first set, felt I had a few more the second then the struggle to hang on to 15 started (and ultimately failed - I could not hang on to the bar any longer). What a difference between my kipping and dead hang numbers when done for sets with minimal rest!

30/m/5'10"/215

BP -- 215 lbs
5, 5, 5, 5, 5

PU
9, 10(pr), 7, 5, 8

Total pullups went from up from 22 to 39

28/M/165

"Lynne"

BP 15/11/9/7/7 Total 49
PU 11/7/7/6/6 Total 37

Total: 86

as rx'd

BW= 145

BP/PU
10/15
11/17
9/17
7/15
7/15

CFWUx2

Started at 90lb for first two rounds. Dropped to 85lbs, which is the weight of my last two Lynnes.

2/18
2/17
3/18
3/15
2/13

12/80=102

m/39/6'3"/195

scaled BP to 175
BP - 8,8,7,7,6 = 36
PU - 25, 23, 21, 21, 21 = 111
Total = 147

Hoojah Navy!!!

155-9 C-14
165-6 C-8
175-3 C-7
180-4 C-10 (I paused for about 3 minutes between the bench and the chins explaining to an inquisitive gym patron exactly what the hell I was doing and why)
175-3 C-6

The 180 Bench is a PR for me! Sweet! My bench has vastly improved since the last time I did it.

31/M/156 As Rx'd

BP/PU
12/60
10/40
8/26 - was rushed on this set
10/42
12/37

Total = 257 (pb)

M/25/6'1/175

WOD:

Subbed 155# for BP and Jumping PU for the last 4 rounds

Alright, this WOD was ridiculous after yesterday's. Neither my workout partner nor I were able to grip the PU bar after doing over 100 PU yesterday. Also, my BP felt weak because my shoulders were roasted from the last few days. I'd love to attack this WOD after a rest day.

m/22/6'/195

"Lynne" Rx'd

18/40 - 15/35 - 15/35 - 12/25 - 10/25

(BW Bench Press)/(Kipping Pull-ups)

Last two sets were rough, and I felt like an 'upper-body-boy'.

Did yesterday's WOD.

10 rounds as prescribed. Didn't look pretty...and neither did my workout :<)

Got looks again from all the "lifters" sitting, lying and standing around. Makes me feel good.

Air Force...Fit to Fight? Bull@#*t!
Crossfit = Fit to KILL!!

Cheers!

m/41/162/6'

as rx'd:

BP (165): 3, 3, 3, 2, 2

PU (dead hang): 16, 10, 10, 8, 8

My BP really stinks; anybody have any advice?

M/41/5'11"/185

135# BP/pull-ups or chin-ups

5/13 CU
6/10 PU
7/9 CU
6/9 PU
5/10 CU

F/38/5'6"/140

95# BP/ pull-ups

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

m/26/140/5'9"
bench/pull-ups 2m rest

15/21
13/20
12/15 jumps to 20
12/15 jumps to 20
10/15 jumps to 20

4 rounds no rest
10 single leg squat/leg
12 unanchored sit-ups
12 v-sits
4 bar muscle-ups

cooked!

So, I am new. I've been lifting regularly this whole last deployment, and have continued to do so now weve been back for about four months. My BW is 250 so im gonna try for ten. however, i suck on p/u's. Im working on it. But basically on a good day can do 1 on my own. So any suggestions, like do i use a buddy? and obviously i need to drop a few pounds, and by few prolly at least 20.

#131 tim,
Sure you could use a buddy, but you could also do any of the following: jumping pull ups, negative pullups (jumping to the
final position, and lowering yourself), use a gravitron to assist,
or if you don't have access to one of those, those giant rubber
bands have been used to give people some advantage, though
I'm not sure what they are called. You could also do lat pulls,
but it's been my experience that while helpful, lat pulls don't
get you used to the feeling of pulling up, and all the benefits
that come from that action. That's my 2 cents.

wu: 100 double unders, 3x15cfwu sans pu's/dips

205lb BP:
16/34, 14/32, 11/26, 7/23, 6/23

185#BenchPress/Chin up for 5 rnds:
10/10
10/10
8/10
6/10
6/10
As you can tell, not a true max on chin ups, but need to get stronger at them, so concentrated on doing them slow and controlled (dead hangs). The total number is improving, though, thanks to Crossfit. Focused on using this as a strength only workout, so took it slow and worked on form and explosion at the bottom end of the exercises. It still smoked me out!!

m/34/172

bench 170 pounds
10/7/5/4/3

pullups (dead hang)
10/7/5/5/3

used 2 minute rests between sets

06/11/08
M/33/75kg

Previous attempt (02/07/08)
BP 8-6-5-4-4 (27)
PU 25-20-15-15-15 (80)
Total 107

Today's attempt
BP 10-10-10-8-9* (47)
PU 30-25-25-22-20 (122)
Total 169
* With spotter

CFWU x2 (minus pull ups round 2)

body weight: 125

round 1: 125x3 26 pull ups
round 2: 125x3 23 pull ups
round 3: 125x3 24 pull ups
round 4: 125x2 21 pull ups
round 5: 125x3 21 pull ups

Kipping pull ups TOODLES!! :)

48/m/194

BP 9 7 5 5 4
PU 20 18 17 17 16
Better than last time.

f/24/125

bench press 45 pound bar
5/4/3/2/1

pullups (used squat rack lying 45 degrees with feet on the ground)pulled to the chest
5/5/5/5/5

2 minute rests between sets

BP-185- 18,13,10,9,8 (58)
PU----- 12,10,9,8,8 (47)

M/32/187/6'

BP @ 185#
rest between sets @ 3min
no significant rest between bp and pu

14-17,12-17,11-12,9-13,8-13
BP total: 54
pu total: 72

Lynne total: 126

as rx'd

150# bp: 18,8,6,6,5
pu: 18,10,8,6,6

91 total
previous 88

M/39/150

Rd 1 - 17 BP 21 PU
Rd 2 - 15 BP 18 PU
Rd 3 - 13 BP 20 PU
Rd 4 - 13 BP 19 PU
Rd 5 - 11 BP 16 PU

Used 177 lbs. Grip failed first on pull-ups

CFWUx3
155# BP: 8,8,8,10,7
PU: 7,7,6,5,5

Total: 71

m/33/165
cfwu x2

BP 5/5/5/4/3
pu 11/13/11/6/8

total = 71

#62 Tom

I am not a physician, but rhabdo causes muscle soreness, achiness, fatigue, and tea-colored urine. You need to see a physician asap, tell him your concern and have him do the appropriate blood and kidney tests for rhabdo. You may just have the flu, but why take a chance.

To all CrossFitter:

For the best political post I've read since we started our debates on it here, read post #656 from yesterday. It was posted late so many likely missed it. Some guy from SC really made my day with that one.

Rx

Bench press 181 lb: 8, 8, 6, 6, 6
Pull-up: 25, 25, 20, 20, 20

Total: 144

m 44 5'9" 181 lb

Dan Bench-6, 5, 4, 3, 3
Pullup-20, 21, 21, 20, 17
Total:120
Peter
Bench-14, 13, 10, 8, 7
Pullup-10, 14, 17, 15, 11
Total:119
Joseph
Bench-1, 1, 2, 2, 4
Pullup-15, 15, 13, 8, 10
Total:71
all of us m/30-32/185

as rx'd:
17/40
15/33
11/30
9/22
9/25

overall PR I think! Feel like I have gorilla arms.

45/M/6'/180

BENCH/PULL-UPS:

14/21
11/17
11/15
12/13
11/14

TOTAL: 139 REPS.

THE PULL-UPS WERE DEAD HANGS AND THE BENCH WAS AT 185 POUNDS...THIS WAS NASTY AFTER ALL THE PULL-UPS YESTERDAY. MY ARMS HURT.

FREE BIRD

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

CFW FOR WARM-UP

BENCH PRESS WARM-UP: 135 X 15

1. 15/26
2. 10/14 I SUCKED BAD ON THIS ONE!!!
3. 8/20
4. 8/25
5. 8/25

159 TOTAL REPS

I REALLY SUCKED HARD TODAY...HAVEN'T DONE BENCH PRESS MUCH LATELY AND PULL-UPS YESTERDAY KILLED ME. ENOUGH OF THE EXCUSES...I JUST WAS A SISSY TODAY. MY PR WAS 215 TOTAL REPS. BETTER SUCK IT UP NEXT TIME AND QUIT BEING SUCH A LITTLE GIRL!!!

F/142/31

Bench press:
20 @ 65#
20 @ 70#
20 @ 75#
15 @ 80#
14 @ 85#

Pullups:
30
30
30
20
25

M/39/6'/237

BP (240): 9/8/7/6/5 (35)

PU (dead hang): 6/6/6/5/5 (28)
******************************************************************

From Nov 4th- WOD idea from Ssgt B USMC- thank you!

10-9-8-7-6-5-4-3-2-1
35# KBS (I did this instead of the snatches)
150# DL
HSPH
=17:56

I like to do hspu with no shoes so first couple rounds I wasted time taking them off and putting them on afraid I'd get kicked out with no shoes. Then gave up and kept them off ;)
I was WIPED out last night from the last couple days. So hungry too. Yikes! Feeling better today though. Hands are FRIED.

Erin

From Nov 4th- WOD idea from Ssgt B USMC- thank you!

10-9-8-7-6-5-4-3-2-1
35# KBS (I did this instead of the snatches)
150# DL
HSPH
=17:56

I like to do hspu with no shoes so first couple rounds I wasted time taking them off and putting them on afraid I'd get kicked out with no shoes. Then gave up and kept them off ;)
I was WIPED out last night from the last couple days. So hungry too. Yikes! Feeling better today though. Hands are FRIED.

Erin

M/177/5'9

4/2/3/1/1 worked with spot for extra 2 each time
10/8/7/5/3

m/27/180
Can't BP my own body weight

Bench 135
12,12
11,11
10,8 ( calluses ripped again)
10,5
9.9 (somehow pulled out 9 for the final)

38m/6/183

wod not as rx'd

did pushups with a continuously running clock, same as the pullup wod from a few days prior. Thought it would be interesting to try and see if it was harder or easier than pullups.

pushups: 20 rounds +14
pullups: 18 rounds +6

33/6'/185/m

bp pu
16 26
14 20
11 18
8 16
6 20

Tired from pull-ups. Still a buttercup.

CF Warm-up, then Pack routine
3 rounds
Bench press (205 lbs) - 10, 4, 1
Pull-ups w/bands - 7, 3, 2

Bench (195) 8-5-4-4-4 = 25
Pullups 7-5-5-4-3 = 24

bench (135lbs) 8,6,6,4,4 = 28
pullups 12,10,8,7,6 = 43

An improvement of 5 benches & 4 pullups

3 sets of bar rollouts
3 sets of 48 lbs lying tricep extensions

M/25/135/5'11"

BP:PU
15 25
12 25
10 20
9 20
8 23

29/F/155/5'6

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

had a spot on the last four bench presses. I haven't BPed in years, and am on my 2nd week of cross fit. the first two sets were pullups, the last three sets were chinups

Good heavens #111 D.St. That you have the energy and will to do a CrossFit workout while undergoing chemo is amazing. I certainly won't whine about my ripped palms today, and I'll have you in my thoughts as you undergo treatment. Please keep us posted!

Kelly Moore, did you really do "Lynne" in the real Lynne's garage?! That's cool.

m/38/188/70"
CFWU x 3
as rx:
1. 19 BP/ 25 PU (PR/PR)
2. 15/22
3. 14/20
4. 12/18
5. 9/19

Total: 69/104 = 173 (PR)

Compare to 080629:
m/37/194/70"

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

Total: 49/81 = 130

bench 180 x24, 18, 14, 10, 11
pull ups x45, 35, 30, 25, 25

BW Bench Press (220lbs)/Pull-ups

2/17
4/17
3/12
3/13
5/8 (hands are fried yet again)

My hands can't take much more pull-ups;

Mercy, Coach, MERCY!! (j/k)

KEEP THEM COMING

BP 17/14/11/10/9
PU 31/27/21/21/20

Body weight 215

M/43/6'0"/175
BP:PU
5:10
5:10
5:10
5:10
5:10
2 minutes between sets

BP:PU
02:11
01:10
02:06
01:05
00:08

PR

260#
BP - PU
2 - 5
2 - 5
1 - 4
1 - 4
1 - 6

50% day
BP/PU
5, 20
5, 20
5, 20
5, 20
5, 20

total 125

Great work Tim Banfield and Ricky C.!

bw bench 14,15,11,9,9
no kip pu 30,25,20,25,22

Total: 180

#124 I would love to see a video of someone doing 60 pullups in a row. Next time you do that you should tape it and post it. I am not saying that I don't believe you can do it....It's just that, well, I don't.

115/bw
36/15 total

1 - 5/15
2 - 5/15
3 - 5/15
4 - 5/15
5 - 5/15

Total: 100

25/m/5'11"/199
BP PU
10 21
10 20
8 16
7 21
5 12

40 90 = 130

this is my 1st day doing crossfit and i already love the intensity. i played a sport in college and during the offseason our workouts were very similar to crossfit in that we had little to no rest during lifting/running sessions....

i have a question about the crossfit workouts in general. today's WOD was the bodyweight bench presses/max with pullups et al. at the end of the workout i felt like i still had some juice left so i jumped on the eliptical maching for 20 minutes. do any of you ever feel like the crossfit workouts are not enough and you want to get more in? i have seen some of the past workouts and there are definitely going to be days when i wont have anything left in the tank. but i'm trying to lose some weight and i didnt feel like today's workout was enough. any thoughts would be great

Had a short amount of time, so I blasted my way thru it.

35/M/65"/175

BP: 5 sets of 10 reps
PU: 5 sets of 10 reps

11:01 total time

didnt know about the rest in between. took me 23 mins.

Bench: 180; 10-8-7-7-7
Pullups: Alt. wide/close; 17-15-12-11-10

i can do better

BP: 12, 8, 7, 5, 5 -37
PU: 21, 20, 15, 11, 10 -77(PR)

I'm not sure what was wrong with me but I completely mailed in the benching. Completed as Brandon did in the video with no rest between bench and pull-ups.

Used 105# for bench

10-10-10-9-10 = 49 (last 34)
10-10-10-9-10 = 49 (last 47)
Total = 98 (last 81)

37/m/5'11/163

4 rounds of: ring push-ups & pull-ups
Push: 15-12-10-12
Pull: 8-8-8-8

m/20/190
as RX'd

bp
11 10 8 6 6

pu
10 8 6 6 6

I did strict, non-kipping pullups. Probably could've had 15+ on every set if i kipped 'em but wanted to go for pure strength today.

As per everyone talking about Bench Press strength and crossfit, I've noticed a few different things. I weight trained for the last three years up until august when i started crossfitting. At the time my press max was 315. My max has went down to 275, but the rest of my strength is still there. I could not rep 190 any more than this when i was lifting hard. Crossfit develops functional strength, which is why i love it. I have lost half an inch on my arms but only four pounds and everyone says i "look" bigger.

Just my two cents....

body weight = 148 lbs

115 lb bench press: 8 6 5 5 5

pu: 25 21 20 20 15

195lbs

BP/PU
1. 15/21
2. 10/13
3. 7/11
4. 7/12
5. 6/10

m 175/30/6'
175 x 7, 25 pus
175 x 7, 25 pus
175 x 5, 23 pus
175 x 4, 15 pus
175 x 3, 13 pus

M/31/6'/192

Pull ups kipping and staying on 'til I fell off
BP/PU
14/20 (195)
11/20 (195)
6/17 (210lbs by mistake)
7/20 (195)
5/22 (195)

Lynne 142

m-180-29

BP/PU
15/12
10/11
8/9
7/8
6/5

I’ve been lifting weights for 15 years on and off. Over the past year I’ve just been getting so board with training. I’ve known about crossfit for a couple of years but haven’t been able to leave my weight lifting/bodybuilding hobby and buy whole heartedly in to cross fit. Anyway, I thought £$&” it and started doing the WOD’s all out on the 30th of Oct. and I’m never going back. What I realise most is how unbalanced my body is, my hamstrings haven’t stopped aching since our Michel workout and my lower back and knees (that were starting to hurt) haven’t felt better for years.

I live in the UK so we are about 8 hours in front of Pacific Time. First thing I do every morning is get on line and find out what the WOD is. I haven’t looked for ward to training so much since my teens.

P.s what is this 50 days of 100 push ups I’ve been seeing?

Was sworn into the Army today. Leave for Basic on January 15th and then OCS after that. Very excited. Just had to share that.

Thank You CrossFit

WOD-175#, work form on pullups, no kipping
Bench/Pull Ups
8/15
10/12
8/10
8/8
6/9

28/m/5'9"/170#

Lynne as rx'd with 175# for bench press. Felt under the weather today. Did this workout after a boxing session, probably over did it today. Not anywhere near my goal of 200.

9/25
8/25
8/25
6/20
6/21

Lynne total = 153

Can't do either of these bodyweights so went with 155#...

155# Bench Press - Pull-ups on Gravitron at 65#
10-12
11-11
9-10
9-10
6(ugly 7th) - 9

These numbers are pretty close to the last time we did Lynne, except that last time I used 135#.

145lbs on bench

BP/PU
8/8
8/7
7/3
6/6
5/6

Total: 64

Not sure what happened on the third set of pull-ups.

BP-PU

14-25
12-20
10-20
8-15
10-20

As Rx'd

160 on bench

BP/PU

5/14
4/12
4/10
4/10
3/10

CAPS LOCK VIOLATORS: A FRIENDLY HINT IN CASE YOU NEVER REALIZED.

PERHAPS YOU'RE UNAWARE, BUT TYPING IN ALL CAPS IS CONSIDERED YELLING ON THE INTERNET. SOMETIMES IT CAN BE APPROPRIATE, BUT NOT TYPICALLY. I HAVE CONSIDERED THE POSSIBILITY THAT YOUR KEYBOARDS ARE BROKEN, BUT ODDS ARE THAT'S NOT THE CASE.

IF YOU CAN'T TAKE THE TIME TO CAPITALIZE YOUR POSTS IN THE STANDARD WAY THE REST OF US DO - BECAUSE IT MAKES IT EASIER FOR OTHERS TO READ, DON'T EXPECT OTHERS TO READ THEM AND DON'T BE SUPRISED WHEN PEOPLE INTENTIONALLY IGNORE YOUR COMMENT, HOWEVER POIGNANT OR RELEVANT THEY MAY BE. JUST SAYIN' ;-)

23/m/150

dead hang pullups instead of kip
13/18
8/10
7/9
6/8
6/8

Set PR for 15 reps of overhead squat...45lbs.

m/24/6.1/199

No PUs today. Just 5 sets of max reps body weight bench. Spoiler alert: pretty pathetic.

4/3/3/3/3

Then 5 sets of 10 135 pound bench press.

I could use some work here.

m/19/160/5'9"

as rx'd

14/12
11/10
8/10
6/6
5/7
=89 reps total

could've done more pull-ups the last two sets but dead-hanged them instead of kipping

BW Bench/Pull ups

13/16
11/17
9/15
8/13
8/14

M/28/5'10"/165

As rx'd

R1 16/30
R2 14/20
R3 12/15
R4 11/14
R5 10/15

Snatch practice (not a good idea after all the upper body work and super forearm pump)

BW: 193 used 195

BP PU
3 9
3 10
3 9
1 10
2 11

#190 Alex:

I started doing 100 push-ups a day and plan on going for 50 days because I suck at them and don't want to anymore. A bunch of people have joined me (thank goodness because they're making it much more fun. Misery loves company, right?).

We're on DAY 10 now. A few people have joined in late. Some are making the push-ups up and others are just starting their own day 1.

They can be done in any amount of sets and spread out throughout the day or done all at once. I've been mixing it up.

The only thing I'd suggest is doing the first days push-ups for time to have something to compare to.

That's it :)

33/M/180

I used 185lbs

8/11
8/10
7/9
6/10 (under hand)
5/10 (split the PU's)

All PU's were dead hang, no kipping.

Good workout, i miss benching. I have lost a lot of strenght in the bench, i might have to get it back into the mix.

BP205 PU:
6 / 17
7 / 20
6 / 22
5 / 20
5 / 21
T 29 / 100

Previous:

BP205 / PU
5 / 10
5 / 12
6 / 12
6 / 12
3 / 10
T -25 / 56

27m/6'/230

BP/PU
9/11
8/9
7/8
7/8
4/6

I need to get those Pull-ups increased. My shoulders and hands are shot.

She doesn't seem very beasty.

6'1" 195 Male

Lynee as Rx'd

12/31
8/22
7/20
5/15
5/18

No rest between Bench and Pull-ups, 3:30 rest between sets and no spot on bench which sucked because I almost killed myself 3 times for CF.

35/m/70/180
Lynne@175lbs on smith machine (no spotter)
20,12 1 min rest
14,7 2 min rest
9,9 1 min rest
7,7 2 min rest
9,8 3 min rest

Austin McLean:

Congrats on joining the military! Thanks for your service. Be safe, have fun, and remember that basic training is all just a mind game.

M 34/145/5'7"

As rx'd:
Rd1: 5,15
Rd2: 4,10
Rd3: 3,10
Rd4: 3,10
Rd5: 4,10

InfidelSix, good point.

Put another way:
"What you do speaks so loud that I cannot hear what you say." Emerson

It's always great when two of my little goats get together to make a WOD.

6/15
5/13
5/11
5/11
4/8

83 total reps, up from 76 last time. I feel like I am better than this, but that's how it goes. Finished up with 5-5-5-5-5 squats at 135, straight leg DLs at 225.

29/m/220

used 225# for bp

11/20
12/20
11/18
10/20
10/18

Hey people

Just after some advice, have got a torn cartiledge in my knee that requires surgery, which wont be done till next year.
Can anyone recommend a CF modified program with less emphasis on knee related activity? I dont want to lose fitness or strength, but it appears that most of the CF excercises I have been doing focus heavily on motions that exert pressure on the knee, squats running etc.
Thanks in advance. Bill

M/30/70/185

Warmed up with Tabata sets: squats x 5, push ups x 3, box jumps x 5, sit ups x 5

WOD: 12/26 (38), 10/16 (26), 9/15 (24), 7/15 (22), 8/12 (20)

Total: 130

23/m 245 lbs 6'3"

bench press: 15,12,9,8,7 total: 51 reps
pull ups: 26,23,22,20,18 total: 109 reps

27 / M / 5"11 / 161 lbs

I don't have a bench for bench press

Pull ups: 25, 24, 24, 20, 16 = 109

Push ups: 50, 54, 52, 54, 41 = 251

43/m/178.5#
BP-13/10/8/8/6-45
PU-35/26/21/21/21-124
tore a callus the 3rd rd of pull ups, whcih definately affected #'s as did my higher bwt.
PR 185 @ 174#.

Joe - 165#
BP - 10, 9, 7, 5, 4
PU - 12, 11, 9, 8, 8 (chest to bar)

Paul - 170#
BP - 13, 10, 6, 5, 4
PU - 15, 11, 10, 9, 7 (dead hang)

ran 1 mile
CFWU 3x15

135# 7/6/5/5/5
10/10/10/10/10--2 min rest

ran 1 mile

CFWU std
Dreadful delay on getting a bench....surpise!

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

46/56 for 102 events.

65# pushpress 21-15-9, 2 x 20 Knees2elbows, back extensions, 1000m row, 2 x PAC laps 1:21

m/185/38

BP= 15, 18, 15, 14, 14
PU= 15, 14, 16, 15, 12

M/168

BP: 14,13,10,7,8
PU: 25,22,15,15,16

Failed my goal of 10+ on BP and 20+ on PU

M/165

BP:12/13/8/6/4
PU:15/12/10/8/6

Ran a bit too.

Oh man. I am on the East Coast for the next 4 months and my gym here sucks. I miss DPL CrossFit in Victoria. There is no space in this gym, the whole place is taken up by bicep curl machines and hip adductor thingys. Urgh. I did rock out the Deadlift Burpee WOD in there today though and people were giving me the weirdest looks. I love that though, it makes me work even harder and grunt more :) I did talk to one curious guy about CrossFit and I think I might have gotten through a bit. Looks like I am going to have to sub a lot and just focus on getting a big CrossFit total for a while. Sigh.
On a crazy happy note, I have been doing CrossFit now for about almost exactly a year. I jumped up to touch the rim of a basketball net two days ago to find that my vertical jump has improved by somewhere around 3". I was floored! All those cleans and snatches made me feel like I was just floating in mid air.
Lynne...you and I have a date tomorrow, though I'm going to have to do deadhangs as the pullup bars are too low and close to the wall for kips.

M/26/6'/220

as Rx'd

used 225 for bench

bench 15,12,10,8,8
pull-ups 14,12,9,10,8
total 106

47/m/190/6'

135# 12/11/10/8/8
5/5/5/5/5

Shoulders and hands were worn out today.

I may take a 2 day break.

56/M/204
After a 2 hour tennis match, didn't have much power. Also, had a bit of tennis elbow which hampers pullup output.
Scaled BP to 170#
14 BP + 66 PU= 80, PR is 86

cfwu x2 minus pull ups plus some practice double unders and stretching.

Last time I did this, my max was 75lbs and I got 5's and 3's. This time, I was going for my max weight rather than reps and I PR's twice!
Once at #80(PR) and then 85(PR). Only got 2 sets in and needed slight help with rep #3 (so not going to count it) but Hey, It's 85#'s I couldn't lift last time! Getting stronger!
Pull ups.. broke my last PR twice!!! lol
set one 29 (my tape was sticking me to the bar, the only reason I came off)!My goal is still 50 by the end of the year!
set two 32! PR!!!!
set three 34 PR!!!! (NO TAPE just chock)
by now my grip was toast but not bloody so still good! lol
set four 19
set five 15
34 PR!! WAHOO, that's 4 PR's in ONE DAY.... I hope there are NO pull ups in tomorrow's work out. My hands need some healing time! ;-0

oops, I forgot to add those pull ups up:
29,32,34,19,15 =129!

BW = 165lbs.

round 1: bench-10 reps , pull-ups-20 reps
round 2: bench-8 reps , pull-ups-14 reps
round 3: bench-6 reps , pull-ups-12 reps
round 4: bench-4 reps , pull-ups-10 reps
round 5: bench-4 reps , pull-ups-12 reps

AllisonNYC

Have you noticed any elbow or shoulder pain from the 100 pushups a day? I mean, as CrossFitters we do lots of repetitive work but I wondered how rocking 100 reps of the same exercise for 50 days would wear on the joints.

25/M/195/6'1"

Lynne...slightly modified

5 Rounds Max Reps:
BW Bench (195)
8, 4, 6, 5, 5

L Pullups
8, 7, 8, 6, 8

F/31/5'5"/123
Used 125lbs

BP - 27,25,20,17,10
PU 40,32,31,35,32

Total: 269
Feel sick!

M 30 6'2" 188 lbs

use 190 for BP

BP- 18, 16, 14, 11, 9
PU- 35, 38, 40, 36, 35

my pullup's have gone up, but my BP has gone down slightly. *shrug*

169 total reps

bench: 10, 7, 6, 6, 5
pu's: 35, 25, 25, 25, 24

29/M/151

1-7/11
2-5/10
3-4/10
4-4/8
5-5/8
total-25/47

*used 155lbs b/c i can't add*

Jodi (F/30/108)

AMRAP in 5 minutes of:
5 Bench Press, 85 pounds
5 Chinups

Score: 6 Rounds + 1 Bench Press

I kept the weight light hoping for more of a metcon effect but bench press felt WAY harder than it should have. This week has left my upper body a little stiff. haha! All sets were unbroken.

190# bench
dead-hang pull ups
9-12
4-10
3-8
2-6
1-3

135# burnout bench 13 reps

10 10 10 7 9
20 20 20 15 18
total= 139
*new bodyweight of 170 (up 10 lbs from last time) and pullups were done at 80%, hand tore from yesterday wod*

30/M/180

No access to weights today. Therefore, 150 burpees: 14:20.

bw: 150#
did pull ups first

pull ups: 40 30 30 30 20
bench press: 10 11 8 7 6

Happy Birthday Marines.

10 November 1775 our beloved Corps came alive!

"1775"

17 burpee pull-ups
75 squats
x 4 RDs

One for God, Corps, Country, and Chesty Puller!

This one killed my legs to say the least.

33/m/210/6'5"

10/14
7/9
6/10
6/8
6/8

35/49

19/185/6'4"/M

ME: Bench 145 and PU as rx'd

Bench: 7/6/3/2/1
PU: 9/6/6/4/4

Parker: Bench 135 and PU as rx'd

Bench: 7/5/3/2/2
PU: 3/4/2/2/2

I am curious- for the challenges of 100 push ups a day or 100 of any exercise a day- do you get better during it, does this stick around or do you have to do this a few times a year to keep the benefits, do your muscles adapt and not see the gains if done differently/ more random etc?

I am curious. I think I might try one out but wanted to know beforehand...
Thanks!

26/183lbs/6'1"/M

100lb 140lb
10, 11
10, 8
8, 8
5, 8
7, 7

10 Thrusters 65#/10 PU from ystd.

11 rounds, no change.

M/40/5'6"/163

BP: 15,6,3,3,3,5 x 165lbs

PU: 10,6,5,5,6,5

1 extra set

185 lb. bench press\pull ups

6/10
6/12
5/12
5/12
4/8

M/40/5'6"/163

BP: 15,6,3,3,3,5 x 165lbs

PU: 10,6,5,5,6,5

1 extra set
No rest between sets

bw196lb used 200lb
14-20
12-15
12-16
10-16
12-15

m/21/5'9/167

Did this after Jiu-Jitsu in the morning...bp @ 170#

12/25
10 (f 11)/24
8 (f 9)/21
7 (f 8)/20
6/20

Total: 153

I think I could have upped my pull-ups a bit in the middle if I hadn't tried to push out the last bench that I needed a spot on...but I'm still happy with this number!

26/m/190

bp 31, 26, 21, 15, 12
p/u 17,15,15,12,10

M/190LBS/32YRS
B/PU
20-15
20-13
13-10
12-14
10-10

75-62=137

m/38/6'2"/187
50 reps bench (185#)
110 pull ups

f/35/5'5"/126
40 reps bench (95#)
40 pull ups

Scaled: 85 lbs (used that last time)

BP: 9 8 4 6 6 33
PU: 10 10 6 6 6 38

33 yom 220 bwt
bike 10 miles
cfwux3rdsx15 reps +pu and subbed ring dips - pu's

wod as rx'd
bench 220 (first time benching in awhile cause of shoulder issues and it felt great)
14/11/9/7/7 total:48
pu's
21/18/16/16/16 total: 87 previous pr 62

bike 10 miles home
finally starting to dial in the kip

Sub'd pushups for bench...bench irritates my shoulder and elbow

Pushup/pullup
60/20
30/20
20/20(kipping)
20/20(kipping last few assisted)
20/20(kipping last half assisted)

CFWU x3
Lynne as Rx'd
27/25
25/22
25/20
23/17
22/14
My hands are shot from the rounds of pull-ups yesterday. It became difficult to hold on during pull ups. That's my soft excuse for not breaking 20 pull-ups every time.
6'0 200lb

M/22/6'03/215

BP 10 8 8 7 7
PU 10 8 9 8 8

No access to a bench so did push-ups, and did pull-ups first.

2 min break.

23M/5'10"/168.4
PULL/PUSH
23/37
13/20
11/17
10/18
8/15
T=65/107

22F/5'2"/120
11/30
8/15
9/18
10/15
9/14
T=47/92

cfwu x 1

155lb bench press: 8, 6, 8, 8, 7

pullups: 12, 11, 10, 10, 10

F/22/5'6"/140

Can't do BW; used only 65#, but it was a good choice weight. Pullups as Rx'd.

Bench @65/Pullups
18/11, 15/9, 15/6, 12/9, 12/8
= 115

Can't believe I was actually able to do pullups today! It's a miracle!!!!! :)

And now...back to the pushies...

as rx'd:

205# BP

12/28
10/26
10/15 tore blister open during set
8/20
6/21

156 total

M/26/5'10"/177

1mi IBA run to the gym

Bench@185lbs / Pullups
2min rest per comma:
10/15, 9/12, 8/11, 7/10, 7/11
Total: 41/50

1mi IBA run back to the barracks

M/34/5'10"/200lbs.

Bench at 200lbs. with three (3) mins rest between each exercise.

18/20
15/20
14/19
10/15
9/16
====== 66/90
Lost my notes from last time. Think bench was down a few reps and pull ups are up a few. Great pump.

BP 16 11 8 7 6 total 48 pr is 51
PU 30 20 18 16 12 total 96 pr is 111
total 144, off pr of 162. Hard after yesterday's 154 pullups. Also didn't rest quite as long as last time.

BP (155, bodyweight 193)/PU (dead hang)
6/9
10/8
8/7
7/6
6/6

No spotter on first set. I think I bailed early.

M/26/5'10"/176lbs.

Bench 178lbs/Kipping Pull Ups

18/18
10/12
10/13
9/14
8/12
Total 55/69 = 124

3 min. rests B/W sets.

Not my best, but I did do "Chelsea" yesterday...

Thanks Allsion :-)

as Rx'd

Pull/Bench@190(bwt)
16/8
17/9
18/7
17/7
14/6

M/28/170

Before: run-jog-run 2.25 miles 22:00 1%

10 Minute break stretching

1: PU-12(Overhand);BP(175)-12
2: PU-10(Underhand);BP(175)-10
3: PU-11(O);BP(175)-9
4: PU-10(U);BP(175)-10
5-7 minute break
5: PU-12(O);BP(175)-12

First post. Dabbled with some of the WOD's then started hitting the WOD on the Rx schedule about a month ago. Love it, though PU's are hard at 230+. Like to see all the results, even those that feel their workouts were sub par so I can set goals and rate my progress.

M/43/232 (down from 245 six weeks ago!)

BP 6,5,5,5,4
PU 6,6,5,5,5 dead hang (haven't got the kip yet and yesterday managed seven rounds broken up)

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

As rx’d:
Body weight bench press @ 175lbs: 9-9-9-7-7= 41
Pull ups: 24-20-16-14-12= 86
4 minutes rest per round
Compared to 080629: Bench press @180lbs: 36, pull ups: 70
Foam roll after.

M/19/5'11"/160

7, 19
6, 15
3, 19
6, 15
3, 11
Total: 104 (25, 79)

as rx'd with 152# on bench:
Bench 21-14-12-10-9
Pullups 19-14-14-10-10 Total:133
i could barely grip the bar. i could have cranked out quite a few more pull ups if i could have held on.

45/182

Scaled up to 225 lb Bench Press and 45 lb Weighted Pullups.

5/10
4/7
4/6
3/6
2/5

Total bench: 18, pullups: 34, Sum of 52.

15/18
12/16
8/14
7/10
6/12

118

215# BP/PU
11/17
10/15
8/12
6/11
5/10

M/31/6'0/200
3 mins rest between sets.

BP:185; 13,13,9,7,8

PU:16,14,13,11,13

Total: 117

#62 - Tom,

I am probably not a very good source on this, but a friend of my got rhabdo about 6 months ago on his frist time trying to do a crossfit workout. He was really dehydrated and did a workout with a ton of deadlifts (probably with poor form, using only his lower back). He went out for the night about an hour later and started drinking. The next day he said he had a really sharp pain in his back that got worse and worse throughout the day. Finally, during dinner he went to the bathroom and his urine was almost black (he said it looked like he was pouring out a Coke). From the way he described it, you would know if you had rhabdo. He was in the hospital for almost a week on IVs and other stuff to flush the toxins out of his system. The muscle ate away at itself and he lost a lot of muscle in his lower back.

When in doubt, search wikipedia:
http://en.wikipedia.org/wiki/Rhabdomyolysis

Good luck. I Hope it's just fatigue.

BP- 12/13/10/9/7

PU- 25/20/20/15/15

Total- 146

Met up with a real cool guy Aaron...he is starting a CrossFit gym in West Knoxville...1st work out with him...baseline..4:11 not bad, the thrusters from yesterday killed me...

if you are passing through Knoxville, TN shoot me an email.

m/190/36

as rx'd

Bench 190lbs 10-10-8-6-7
Pullups 15-15-15-10-10

Full rest between sets.
3/15
3/11
3/10
2/8
1/8

32/m/165

cfwu x1

as rx'd

BP-13,11,8,7,6
PU-13,11,8,8,8

2 min rest between rounds

forgot to put pull-ups done w/ 20lbs vest

A heavily modified Lynne today using Push ups for the bench presses and dead hang pull up because my hands are sore and blistered from yesterday.

Push Ups: 20-20-16-16-16
Pull Ups: 8-7 (tore blister in this round)-7-7-7

25/m/5'11"/175

175BW
5/15
5/16
5/17
5/13
3/13
BW bench sucks

Bench press 185# (actual body weight 180#)

bp 14 - 11 - 10 - 7 - 6 = 48
pu 20 - 16 - 15 - 10 - 12 = 73

Total = 121

Jay M in SC (#656 from yesterday) well said!

24/m/5'11"/205
as rx'd
BP/PU
8/12
6/10
5/11
6/9
4/10

Second week of doing Crossfit my body hates me.

M/22/6'1/185

as Rx'd (went with strict pull-ups to change things up a bit)

rnd 1: 18 / 13
rnd 2: 16 / 13
rnd 3: 17 / 12
rnd 4: 15 / 12
rnd 5: 13 / 11

TOTAL: 79 / 61 = 140

last time: 205 (kipping)
PR: 211 (kipping)

Switched to 5 sets of 5RM weight with 2 minutes between sets. Worked up to 195lbs (BW) for bench (failed at 200) and 40lbs for pull-ups. A good switch up for a change, hands would have been a mess for high rep pull-ups today.

25/m/5'7/165

bench: 165# 20,11,10,9,10
pullups: 30,20,17,17,13
i did the pullups with my palms facing in b/c im weary about my shoulder and it feels less strenuous on it that way
total: 157

16-14
14-12
12-10
12-8
10-7

64-51

115 - SHATTERED MY PREVIOUS RECORD OF 79!!!

A little too much...strange...

As rx - 175 lbs
bench/pull-ups
10/15
9/14
8/11
7/9
7/11

41/60
Total - 101

Bench Press 95#...No bodyweight bench press yet :(

BP/PU
12/26
11/21
11/12
7/18
6/15

Total
47/92 = 139 (PR by uno punto...that spanish for one point)

Last time 32/106 = 138

Didn't do so well on the pull-ups this time. My right shoulder really bothering me today!

cfwu x3 minus pu's

As rx'd. 15 lbs over the weight I used to be two months ago. 20 lbs over the weight I want to be. That 15 lbs makes such a big difference.

19/20
9/12
7/10
4/8
3/8

081106 total 100
080629 total 117
080309 Did not complete
080222 Did not complete
070117 total= 114
071207 total=113
071023 total=121

Body Weight 180

Scaled workout to 165# for Bench Press

Bench Press: 7, 5, 5, 4, 4

Pull Ups: 12, 11, 11, 11, 12

m/43/185

BP: 15-11-10-8-6
PU: 22-20-16-15-12

total: 135

28/m/6'2"/170lb

60lb dumbells x 2 for bench press
140lb pulldown for pullups

6, 12
5, 9
5, 9
5, 8
5, 10

bodyweight=185

BP/PU
18/20
16/19
12/15
12/12
8/12

Im pretty happy with that

my bp sucks

BP: 6-5-5-7-4
PU: 20-14-10-8-6

M/225lbs/28/6'

BP: 165#
first 2 sets we decline bench.
1. 8/10
2. 8/9
3. 5/9
4. 4/8
5. 4/9

27/M/170/5'7"

used 135lbs im still rehabbing my shoulder.

bench 25/20/15/15/15
pullups 13/13/10/10/9

29/m/5'10"/163.5

sub
three rounds
pushup
deadhang pull-up

40/13, 30/10/ 30/10

31\m\190

BP\Pull

24\35
18\31
15\26
11\25
12\21

M/27/6'/235
235-7/6/6/5/5
Pull ups-12/11/11/11/10

38/M/178

Lynne BP 185lb/PU's

16/38
14/32
12/29
11/23
12/22

totals 65/144

Scaled to 145 (first time doing bench presses) and had to do deadhangs (no room for kip). Results:
10/10
11/8
7/6
7/5
7/6

Bench Press: 22,16,15,12,12
Pull Ups: 20,15,13,11,11

Total = 147

Pull Ups were hard after yesterdays WOD, but I guess that's what makes us stronger!!!

Forgot to mention 2 minutes rest between sets.

Lynne @ 165#
15&15,13&15,10&11,10&15,9&14=57&70=127 (PR)
3 minutes rest btw ea. round, no rest btw PB & PU

M/145/42

bench 145
12
16
15
14
11
pullups
32
26
21
20
20........done

CFMoncton had a fun workout tonight.

It was a burning good time...

200 Single Unders - 1:25
50 Squats - :52
40 Situps - 1:13
30 Pushups - 1:10
20 Chinups - 1:00
400 Single Unders - 3:01
20 Burpees - 2:17
30 Wall Ball (19#) - 1:27
40 Box Jumps (19") - :42
50 Kettlebell Swings (36#) - 2:04
200 Single Unders - 1:17

Total: 16:35

m/24/175

bench: 185lbs (10,8,6,4,4)
pullups: 15,10,8,6,6

Bench Press (225#) 6, 5, 4, 3, 3
Pullup 13, 17, 12, 16, 14 first set deadhang, others kipping

Total: 93
Bench press still shabby

27M 6'5" 230#

M/220/51
Used Dumbbells (110’s) instead of bar, and dead hang pull ups
Discouraging numbers, so I did extra
10/11
8/9
8/8
6/8
4/8
3/5
2/2
2/2
Its almost like I forgot how to bench

"Lynne"
Bench BW 150#
Pull-ups
15/30
12/25
11/17
8/21
7/21
53/114

37M/5'10"/166#

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

170# BP / Strict PU: 11/13, 11/13, 9/13, 8/13, 7/13

Cool-down: hamstrings stretching; foam roll.

Bar to chest BP; chin over bar PU. 5 less total BP reps (46); 5 more total PU reps (65). BP just wasn't on tonight.

"Nasty GUYS" - named by track coach.

3 rounds.
50 squats
7 muscle ups (on bar, no rings available)
7 pushups
7 hang snatch 40kg
For Time

10:45

Bench done at 190#

Bench- 14-10-8-7-6
PullUps- 40-30-32-30-28

Total- 208(PR by 29)

Goal was over 200. I earned my ice cream for the day.

29/f/115

BP: 2-2-5-3-1
PU: 16-16-13-12-10

30yo/M/6'4"/216#
No real news flash, you gain weight and "Lynne" gets harder. 18lbs heavier than last time and I paid for it...Oh well

Rested 5 mins only between the pairs, not the individual sets.
8/20
7/14
4/13
5/13
4/10

28/70=98

18 Reps short of my PR

can someone explain the strategy behind working out the same muscles two days in a row? (thrusters/pull ups yesterday, bench/pull ups today) all my life i've been told to give 48 hours of rest to the muscle group you work out, but it seems that in a lot of WOD's, a similar muscle is being worked as the day before. isn't that bad for you? thanks for any feedback you can give!

Personal: m/31yr/179#

B @ 185#: 13, 11, 10, 8, 8 (50)

P-ups: 30, 25, 25, 23, 23 (126)

Total: 176
Goal:75 B @ bodyweight and 150 P-ups: 225

as r'xd.

Bench 155lbs: 2,2,3,3,2
Pull-ups: 16, 18, 16, 7, 16

Why can't globo gyms have real pull-ups that don't rip your hands to shreds?

Oh well, I'm happy with this

M/47/5'9"/170

Bench weight 170
BP/PU
10/12
8/10
8/10
9/12
8/10

Wasn't using a spotter so didn't go to failure on the bench. Would be curious to see how that impacts performance. Also, very little rest between rounds. Next time will use a spotter and recover more to help ratchet up the intensity.

20/M/185

22/4 (Bad Grip)
21/15
20/16
16/20
17/16

m/19/150/66"

as rx'd
Bench - 20,15,15,15,15
PullUps-10,10,10,10,16

I could have done much better with the pull ups, this was my first time at this WO so i wanted to get a feel for it.

TOTALS= Bench - 80
PullUps - 56

TOTAL = 136

haha almost as Rx'd, couldnt rep body weight enough times for it to be worthwhile.

BW:195

BP:185

6(195 BP)/26 -31
5/13 -18
6/21-27
5/35-30
5/28 (grip failed horribly) -33

total: 139 ...BP needs work

bench 185 - 14,8,5,5,5

pull up - 10, 8, 8, 8, 5

I get emails, but how do I get text messages. If there is such a thing for the WOD.

Thanks,
joeyreney@gmail.com

M/40/180

Three weeks into a case of shingles and it shows.

As rx'd:
8/30
5/22
4/20
3/16
2/15

Total: 125

12 short of my pr, and those pathetic bench numbers tell the story. Looking forward to a full recovery.

More better faster.

29/m/5'11"/200

As Rx'd

did kipping pullups
at 205 on a smith machine. I think the last time I did Lynne I didn't subtract the 25# for the bar weight and did 205 total. This time I did 205 on bench 15, 16, 16, 13, 11 and my kipping pullups were 27, 26, 27, 25, 21. For a total of

197 ( PR )

Took 3 minute rest between rounds and 1 minue rest between bench press and pullups

BP (200lbs): 15, 11, 8, 9, 6 = 49 (-11)
PU: 24, 20, 17, 16, 12 = 89 (+18)

Total: 138

22.m.135.65"

as rx'd
Bench Press 28, 20, 15, 14, 12 Total: 89(PR)
Pull Up 22, 18, 20, 18, 15 Total: 93(PR)
Total: 182(PR)

Last Time:
Bench Press 26, 19, 16, 13, 12 Total: 86
Pull Up 17, 15, 17, 17, 16 Total: 82
Total: 168

m/30/177

Bench. 12, 10, 7, 5, 6
PU. 14, 9, 7, 5, 6
Total. 81

m/30/6/205

Subbed chest and chin to deck push ups. Pull ups were mixed strict and kipping.

30-12
23-9
17-8
13-7
14-7

bench press 225 lbs. 15,14,12,9,7
dead hang pull ups 14,13,9,7,7

Jay M:

Very gracious post. Tons of class. Nothing less than what we have come to expect from you. Thanks.

Bwt: 137

Did bench at bwt and pull-ups with 45lbs.

29/8
17/8
13/7
11/8
12/8

185# bench press

BP- 28/21/17/14/12
PU- 33/25/25/25/21

221

I rested five minutes between each movement.

If pull-ups get posted again tonight I am quitting Crossfit and buying a Bowflex. Haha!

M/23/6'1"/230

Bench (230 lbs): 13, 11, 9, 7, 6 (+1f)
Kipping Pullups: 21, 20, 19*, 15, 14

*tore huge callous off my hand.

Overall great WOD. Really seeing some improvement after only 3 weeks of Xfit. Could use a break from pullups though!

Not RX'd
Bw182
Bench Bw4, 155x8,9,8,7
PU 8,8,8,8,8

m/43yo/6'5"/225lbs

13 15
10 12
6 8
4 8
2 8
35 51

f/28/114

Did ring push ups instead of bench

14/11
15/11
13/7
12/7
14/5 to spare my hands :)

m/30/6/205

Subbed chest and chin to deck push ups. Strict and kipping pull ups mixed.

30-12
23-9
17-8
13-7
14-7

Wow these workouts are always harder than they look! BWT 185lbs CFWU less pu
BP PU
round1 9 12
round2 8 11
round3 7 10
round4 7 9
round5 6 10

total score 89

weight room empty
no spotters
dumbells to be used

26m/159
as rxed:

1. BP-5 PU-10

2. BP-5 PU-10

3. BP-5 PU-10

4. BP-4 PU-12

5. BP-5 PU-10

Total Score= BP-24 PU-42

As RXed with dead hangs

17/18
16/17
14/15
13/16
11/15

I'd like to get the pulls up to 20 consistently in a few months' time

BP: 12, 10, 5(ouch), 6, 6
PU: 21, 18, 15, 12, 10

a few more reps on each set as compared to last time

First time doing 190#.. all others have been 185#
At gym with a workout partner. Felt strong and 30 in a row is a new PR, and so is 14 at 195#. Makes a huge difference when you have someone to workout with.
14-30
11-22
8 -18
8 -16
8 -20
------
49-106=155
42-93=135 ( last time)

25 yo M 5'10" 173

155lb bench, +35lb weighted pullups

1. 5, 10
2. 5, 9
3. 5, 8
4. 8(with assistance), 7
5. 8(as before+1 slow negative), 7

Bingo and bkm

Thanks guys. Just hope and pray for what's best for America. CrossFit always reminds me of what makes this country so great.

24/m/200

BP: 6-4-3-4-3
PU: 17-14-14-13-10

Rested for 3 minutes between rounds

M/5'11"/175lbs./25 yrs old

BP (180lbs.): 13, 9, 6, 6, 5
PU: 36, 30, 25, 23, 21

Total= 174 (PR) [Last time 169]

Did this back-to-back (Brendan) style with 3-5 minutes of rest between sets. Going to try it with as-desired rest between exercises next time.

Two comments:

1. Anyone who says that CrossFit doesn't deliver the hypertrophic "pump" is not doing CrossFit properly. The usually unnoticeable veins in my forearms were the size of thick drinking straws after this, and I could barely get my shirt on after a post-workout shower.

2. Today's 135 pull-ups + yesterdays 140 pullups = 275 pullups in two days in two relatively short workouts. I wouldn't have even thought this was possible before I started doing CrossFit, and it doesn't even seem like a big deal now.

32/5'11"/236.6#/30.8%bf

noob here
1-8/5 2-5/3 3-4/1 4-3/1 5-4/1

freddy c. "If pull-ups get posted again tonight I am quitting Crossfit and buying a Bowflex. Haha!"

Classic.

m/37/5'9"/197

BP (135) - 10 10 8 8 10
PU's - 15 15 18 18 15

46 + 81 = 127

27/F/137

135#bench, dead hang pull-ups

Bench - 16,12,10,10,8
Pull-ups - 8,5,5,5,5

M/5'11"/167
Used Smith Machine/Kipping Pullups 5min between rounds.
8/16
10/16
9/16
8/16
7/17

My pullups are going up, but the bench never seems to get any better.

31yom, 160#
BP at 165# (Not by choice!)And strict pu, 2 minutes between rounds
11/15
8/11
7/8
5/8
4/7

5'8" 37 y/o m 81 kg(176.5)

80kg.bp

14/16-11/13-9/11-8/10-5/7

M/23/205

Body weight Bench Press/ Deadlift

23/20
20/15
20/22
14/15
14/33

Hands were tore up from yesterday so I subd the pullups

Bench press 105lbs cannot bench my bodyweight
pullups kipping
bench press reps: 5 5 6 5 5
pullups: 16 16 11 11 11

f/27/128

m/23/5'8"/170#

Bench 15-16-13-10-8
P/Us 33-30-25-23-17

#330 Casey

Watch the video entitled "Pat Sherwood on Bodypart Splits" in the Lecture Clips section. It should answer the question for you.

bwt 203

10/13
9/14
8/13
6/11
6/9

all the discuss yesterday about pull ups I did strict. besides the lower numbers I don't really see why they'd be better or even as effective as kipping but you need to work it all. Variety is the spice of Life. Don't Cheat Yourself!

Man...I think my mind wasn't all there..

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

Bnch: 14/PU: 12
Bnch: 11/PU: 12
Bnch: 11/PU: 13
Bnch: 10/PU: 10
Bnch: 8/PU: 12

If I had a partner..would've been a lot better.

Aloha,

Jordan

BW 174

175lb bp, pullups
1. 11,19
2. 8,12
3. 5,11
4. 5,10
5. 4,8
Total 33,60,93
previous 29,56,85

Wow!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

If there were ever a testament for continuing crossfit for me personally, it was today. The second time I did this wod I hurt my shoulder for about 3 weeks. Research " are you sure we should do pull ups 2 days in a row, or "when are we going to go heavy on bench?" Trust the system.

M/47/5'11"/190

Bench weight 190
BP/PU
10/16
12/14
8/18
8/16
8/14

Total 124, previous total 101. Pullups were up this time, Bench was not good.

Wasn't feeling the pullups today after doing the thruster/pullup WOD (w/150 pullups) yesterday!

Bodyweight 165#

Bench Press 170#

BP/PU
20/25
15/22
14/19 (started sandbagging big here)
11/10 - though I had blister going boo-hoo
11/30 - got angry and did a few more reps
Total
71/106=177 - a PR on the bench by 2 reps (and 5# over BW) but 46 reps short on the pullups!

25/M/185lbs

Bench Press:
6,5,3,3,2

Pull-ups: Hands were beat up so my grip was altered
8, 7, 7, 6, 6

sick
3 rounds
205; 3 reps dead hang chins

40/M/153

BP at 135#(88% BW)/PU
10/20
7/15
7/15
6/15
5/10

bench weight 180

12/24 11/21 10/19 5/17 5/18
142 total

first time trying it out with no rest between the bench and pull ups. Went from 162 reps to 142. Much better bench numbers but the PU's sure did suffer. whaddya know, resting matters. :-)

bw=240
4,12
3,10
3,10
3,10
3,10

bw = 185
bp = 185

9/45
9/23
7/27
6/23
5/25

45 pu's in a row is a new pr :)

Wasn't feeling ut today..hands hurt and started bleeding and was tired from surfing for 3 hours....but

bw 215

bp225

14/15
10/10
8/10
8/10
8/10

M/22/6'2.5"/209

3/4 body weight:
BP-PU:

3-6
4-6
3-7
3-6
4-8

33/M/6'00/180

"Lynne"

6/20
5/21
5/22
4/23
3/17

Total: 126
(Missed pr by 5 - Grip/forearms smoked)

Dan D.

Tris are smoked from stupid thrusters yesterday, and from Monday's great gymnastics lesson that I got at Crossfit Marin.

Still, I obliterated my last score on this. Last time I got a total of 85, but I was only using 95-lbs. Today I was at body weight (145 bs) and did
4/22
2/16
4/17
4/12
4/15
For a total of 100.
I probably could have pumped out a few more BPs, but no spotter.

Fun.

so this is my first time posting my score....
had to scale m BP by twenty lbs....
and 25 lbs assist for pullups....
i know im workin on it
B/P...8,8,7,5,4
P/u...9,8,6,6,3

still smoked a lil on chest from pt this morning.....im workin on my excuses too :)

bp 180 - 5x8
pu 3x8. 1x7, 1 x5
13 reps - 135 end

your turn chief

bp 205lb on smith machine
6-5-5-5-5
14-11-9-12-10 pull ups

Bree:
BP @ 65#- 12 11 12 14 11
Jumping PU- 7 8 6 5 4 + extra 13 assisted PU Total=90

Ben:
BP @ 205#- 26 17 14 14 15
PU- 27 20 16 17 20
Total=186
Took a little extra rest before last set.

This was aweful without a spot. I almost had to roll the bar off my chest on the last two sets.

BW Bench: 15-14-10-9-10 = 58
Pullups (kipping): 22-18-18-16-18 = 92

Total = 150

m/35/216/5'11

BP(215): 2,6,4,4,4
P/U: 12,11,11,12,10

My bench sux!

pu/rings
25/7
4/4
4/3
4/4
5/3

M/23/210/6'3"

Body-weight Bench: 9/8/6/5/(no last set on account of throbbing joints on left arm)

Pull-Ups: 29/24/22/15/14

BW: 180

BP: 145

13/22
11/17
9/15
8/14
7/13
____
48/81
____
129

BW: 215
BP: 215

PU | BP
-------
7 | 5
9 | 4
5 | 4
7 | 3
10| 4

Tried different grips on the pullups - all were dead hang.

Male/26yrs/6'0"/170lbs

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

2 minutes rest after each set.

18/37
14/32
14/32
13/32
11/29

Total:232 (70/162)

PR by a long shot. I've never broken 30 pull-ups more than once in the past with this WOD and now this. My arms feel like lead, but thats a good thing.

195lbs
6/20
5/13
4/12
4/12
5/11
totals:21/68

oops, forgot to update my stats in my sig.

Also total reps:

38 | 20

58

Did the navyseals.com workout today
AMRAP in 20 min
10X KB swing
5X Burpees
5X SDHP

15 rounds+10KB swings
Did a BP workout with a few pullups and then ran 3 miles.
Anyone else out there doing these workouts? I'd be interested to see your times/scores.

m/33/6'/190
Bench/Pull-up
10/12
4+1/14
4+1/9
3/12
1/13
The +1 means 'with assistance'. The 9 pull-up set was a result of experimenting with a reverse grip and losing the grip. I did way more pull ups this time, but less bench than last time - but last time we also had the squats. Total of 82 (w/o assisted reps).

m/30/175/5'11"

42 175# bp

48 pu (dead hang)

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
BP- can't do BW-206, yet so-(185)-3, (165)-5-6-6-5
Pullups-5-5-6-5-5

M/21/5'6/160

BP: 16,13,11,10,10
PU:30,25,25,25,20
And I did my first muscle up today before starting the WOD. I think 30 pull ups is a new PR for max set. Today is a day of firsts for me!!

M/19/150/5'8"

Bench Press: 15-14-14-9-8
Pullups: 35-30-25-16-20

Chresten (150):
BP: 7-7-7-6-5
PU: 23-20-6(should have done more, bar and hands were wet)-20-15

Christian (170):
BP: 2-6-4-3-2
PU: 12-12-10-8-6

Dave (95):
BP: 9-8-7-5-3
PU: 6-5-5-3-1

Rohan (75):
BP: 8-4-4-4-4
PU: 6-5-4-4-3

Juan (95):
BP: 12-8
PU: 11-6

Bench Press Total:
Justin: 60
Chresten: 31
Christian: 21
Rohan: 24
Dave: 32
Juan: 20

Pullup Total:
Justin: 126
Chresten: 84
Christian: 48
Rohan: 22
Dave: 20
Juan: 17

Totals:
Justin: 186
Chresten: 115
Christian: 69
Dave: 52
Rohan: 46
Juan: 37

Sorry for the long post guys

Body weight bp:
9,8,9,9,9

Dr says no pull ups for 1 month

First time doing this workout.

M.5'5".38.186lbs

58 * 185lb. BP
14. 13. 10. 11. 10

58 * PU's
15. 14. 9. 12. 8

Freaky

bwt-201lbs
used 203lbs for wod
10/14
9/16
8/14
6/11
5/3
total = 96

bp/pu
10/16
7/13
6/12
6/13
3/9

30/ 135 lb./ female

andi actually did my body weight bench!! a first for me.

bp/ pu

10/15
10/13
8/11
6/9
4/7

Me: 42yo/M/5'10"/171lbs/11%BF

Warm Up: Greg A's warm up 10 reps per set + a couple of Bar Muscle Ups.

WOD: Lynne (Pitts):

Bench: 172lbs

5-6-5-4-1

Dips: (My hands are raw meat, no pull up possible)

25-25-24-18-14

Cool Down: 5 Bar Muscle Ups (man that hurt a lot)

Bench press is my goat, it always has been since birth. I have never been able to do a body weight bench press in my entire life until crossfit, so I'm quite happy, I can't wait until I can do Linda without breaking up the bench press. My dips today were all the way down to my hands on every rep.

My Lady Lysa kicked @ss today, she got 34 very legit kipping pull ups in a row today, congratulations Lysa on a new pull up PR, you are the best my love xoxoxoxo

Have Fun, Train Hard,

Billy

M/23/5'8"/177

Started with some heavy (for me) deads, probably not the best idea

BP (180): 8,10,10,8,7 = 43
PU's: 10 (OH grip), 8 (OH grip), 8(wide UH grip), 8(wide UH grip), 7 (wide UH grip) = 41

Total 84

Scaled the BP down.

bodyweight 180

BP 155

11,10,8,7,7

PU

11,12,8,5,6

my hands are tore up from yesterday so it was hard to keep a grip on the bar

f/27/4'11"/105

BP 70lbs
pull ups dead hang

6-7-7-6-5
5-3-2-2-3

#300 Watch the lecture clip with Pat Sherwood talking about how swim coaches require their athletes to swim everyday.

As Rx'd

BP 195# 14, 11, 7, 8, 8= 58
PU 10, 20, 18, 12, 16= 76

Total: 134

M/24/6'1"/170

After doing some cleans.
BP: 14,10,10,11,8
DHPU: 16,12,12,13,10

14 pull 8 reps 200, 10 pull 11 reps 200, 10 pull 9 reps 200, 10 pull 9 reps 200, 9 pull 8 reps 200. Shoulders fatigue from yesterday.

30/m/195

TOTAL: 129
#200 Bench Press: 7, 5, 3, 3, 3 = 20 reps
Pull-Ups: 25, 22, 20, 20, 21 = 108 reps

wow do my hands need a break.

BP 175X14, 195X10, 225X7, 225X4, 175X10
PU 17, 15, 12, 10, 8
Hands are really raw from the week.
So, my bench suffers while my pullups are getting better and better.

oops... typo. total on BP was 21.

total reps still 129.

M/31/5'5"/128

"Lynne"

Five rounds for max reps of:
Body weight bench press (Dont have bench press, sub with pushups
Pull-ups

Push-ups/Pull-up

60/30
60/30
50/30
55/30
60/30

M/40/215/5'11"

205x4/17
185x6/16
185x6/15
185x5/17
185x5/16

Deadlifts
worked up to 305 x 12

"Lynne"
Total 162

then

4 Rounds
100m farmers walk with #45 plates and #53 KB
15 Squats

BP/PU

22/40
16/20
14/21
13/23
13/25

Total: 78/129 = 207

BP/PU
8/12
7/11
7/12
6/9
6/8

BP was 165lb, I weigh 168. No kipping on pullups, did 10 squats between BP and PU.

M/39/5'6"/193

Wow... bringing up the rear with these numbers...

BP/DHPU
8/8
8/12
8/9
6/10
6/9

Probably could've gone an extra 1 or 2 per BP, but no spotter.

Pull-ups harder - back still bugging me. Pull ups literally turn into headache.

bench 170lbs/pulls
21/20
18/18
15/15
12/12
15/12

i love this wod but suck at it. oh well, had fun pushing myself.

med grip bench-225: 2/2/2/2/1 + 1 miss
pullups (some even ctb...lol): 12/11/7/5/5

49 total.....down 17 from last time....

good day.

Vance

my first Lynne

Rnd 175#BP PU
1 10 17
2 10 14
3 7 14
4 7 13
5 5 9
TOT 39 67 = 106

PD 100# subbed for PU 7-7-8-8-6
BP 95# 12-12-10-10-10

m/31/230

As rx'd

BP-PU
10-15
10-15
10-15
08-18
09-15

47+78=125
PR is 129 but that was on a smith machine. This time I used free weight.

m/39/5'4"/141

used 146 lbs for bp

bp - pu
12 - 21
11 - 17
09 - 15
07 - 14
05 - 12
total = 123 (pr by 9)

total bp reps down by 5 from last time, pu reps up by 14; afterward I noticed I used 146# for bp this time, whereas I used 144# last time

cfwu x3

as Rx'd

32 pu
8 bp
22 pu
6 bp
16 pu
3 bp
12 pu
3 bp
18 pu
2 bp

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

TSCHANZY 46/M/165/5'9"

AS RXED

PU'S 29,23,21,21,20=114
BENCH 11,9,8,8,6=42

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

scaled down bench press to 70kg

6pu, 16bp
5pu, 11bp
5pu, 11bp
5pu, 11bp
5pu, 11bp

All pullups deadhang, chin over bar.

TSCHANZY 46/M/165/5'9"

AS RXED

PU'S 29,23,21,21,20=114
BENCH 11,9,8,8,6=42
TOTAL 156

NOT BAD FOR DOING 100 PU'S YESTERDAY, BENCH NEEDS INPROVEMENT FOR SURE

82.5kg

1. 21/23
2. 18/19
3. 16/16
4. 14/15
5. 11/12

TOTAL REPS- 165

12bp, 15row
11bp, 20row
11bp, 20row
10bp, 25row
9bp, 15row

M/18/135

Lynne

BP: 11, 10, 9, 7, 5, 6
PU: 30, 22, 15, 20, 20

6
25
4
15
4
20
2
20
3
10

Bench Press @ 37.5
Pull up with band

round 1 bp 7 pu 20
round 2 bp 5 pu 20
round 3 bb 5 pu 18
round 4 bp 4 pu 11
round 5 bp 5 pu 17

Didn't have a hope of bp my own weight. Don't even think the blokes at the gym could bench it. Time to lose some weight.

Good Fun

bench press at 77,5kg
kipping chin-ups

BP: 10-7-5-5-4 = 31
PU: 22(pr)-20-18-18-16 = 94

m/37/5-10/185
As Rx'd
BP with 185
BP 10-8-8-8-9 = 43
PU 25-20-20-20-20 = 105
Total = 148

Without a spotter I didn't go hard enough on the early BP. The last 2 reps were prety tough.

m/185/37
scaled it

1: 145 X 4 (PR) + 4 PU no kipping
2: 155 X 2 and one negative (PR) + 4 PU
3: 165 X 1 and 1 neg (PR) +3 PU
4: 165 X 1 and 1 neg +3 PU
5: 165 X 3 and 1 neg (PR) +3 PU

185# bench, dead hang pullups. Pullup failure was when I dopped off the bar.

1. 5/10
2. 4/11
3. 5/9
4. 4/7
5. 5/7

Total: 23/44

m/24/160/5'6"

subbed push-ups for bench press-couldn't get to the gym yesterday. donned my fiances and mine diving weight belts for the push-up-wound up being a push of about 132.5 lbs as measured in position on a bathroom scale.
so...
40/9
35/15
25/16
38/17
25/18
total pushes-163
total pulls-75

45/76"/191

175 on BP

BP: 3-3-4-3-3
PU: 15-15-15-15-15

This is a step back on BP from 185; went easy on PU too - pain in both elbows - time for a few days rest

warm-up
40 yard sprints
Jump Rope
Front Stretch kicks

WOD: 5 Rds of Max Reps
BP: 135
Pull-ups with Green Band(115 lbs.)

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

205# BP on Smith mach.
6-5-5-5-5
PULLups
14-11-9-12-11

Body weight 192#

25/m/215

as Rx'd

13/13
14/13
12/11
11/9
9/7

pull up bar at my gym is way too thin for my banana hands.

16/16
15/15
14/13
12/12
10/12

M/31/6'3"/200

20/13
11/10
8/8
11/8
8/7

155x6
5

165x4
4

165x4
5

165x3
5

165x3
4

T:112

Used 145# Trying to preserve my shoulder.
bp 13/10/10/9/8
pu 22/18/18/15/13

Lousy

M/27/208

BP at 205 - 12, 5, 5, 4, 3

PU - 12, 10, 10, 10, 6

Last Time - Been out for a couple months, pu's suffered most

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

PU- 31, 15, 10, 10, 15

23/m/193
BP(195)- 13,11,7,6,5
PU- 28,20,12,13,10

BP/175: 11-9-9-5-5
Pullups: 15-13-11-9-9

total: 96

rested 3 mins between each set

Lynne as Rx: Male/41/150

281 total reps, PR by 40

BW-215
18/10
18/8
18/9
14/8
8/8

M/27/185

16/26
11/21
9/20
8/18
8/16

153 reps

M/33/5'7"/170

Bench Press 170 = 14/15/13/11/10
PU (Dead Hang) = 14/12/11/10/9

26.m.6'4''.225lbs

BP 225= 15,12,9,7,6=49
PU=15,13,11,6,14=59
Total=108

45/m/155#

11/23
10/19
8/20
7/19
6/16

42/97=139

BW 185 "Lynne"
Five rounds for max reps of:
Body weight bench press (subbed 145#) 4,5,5,4(f on 5th),4

Pull-ups 16,15,15,12,12 (70 total, PB 73)

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

Glad to have spotter bars for my failed attempt! Slow progress, but progress on BP. PUs are starting to get back to old levels after mysterious falloff.

As Rx'd

BP: 8-6-6-4-5 = 29
PU: 18-16-13-10-12 = 69

total=98

Worst score ever

m/43/199
bp@#205/pu
4/25
10/24
10/10
10/25
9/21
total: 43/105

73.5"/232/male

used 240
bench 20,20,11,10,11
asst'ed 20,10,10,10,10
have the worst time with pull-ups?

M/34/205
BP/PU
12/15
11/11
10/11
9/12
7/8

180lbs
Bench 14,8,8,8,6 =44
Pull 12,10,11,10,8 =51
My bench was down 5 reps, pulls up 2.

Todd M/35/160/5'10
BP(160#)/PU
12/21
10/16
6/13
5/13
5/10

Teri F/36/151/5'7

BP(75#)/PU
15/4
12/2
9/2
8/2
6/1

Swam hard 2050 yard workout then did this one as required.

5'8"/155/38

Bench 16, 14,14,13,11
Pullups 17,17,16,17,16

Total 151

WOD#4 still in break in month

Upper body was toast going in - reduced both by 50% to get a few reps. Will go for max next time around.

16/13
13/11
10/9
8/8
6/7

M/36/225

bench 215---think my bw up a little

bp 16, 13, 8, 7, 8---no spotter---52
pu 19, 16, 15, 11, 11------------ 72

total 124 pr by 5
bench down sl. pu's up alot.

175 lbs bp-8,7,7,6,5
pu-20,20,20,20,20
total reps-133

m/32/162
(bench 165)

BP-7,7,10,10,10 (guess I sandbagged the first 2 rounds)
PU-14,11,10,10,10 (dead hangs with explosive chest to bar pull)

20/20, 20/20, 12/16, 12/16, 11/13

205# BP

14/10
12/10
8/11
10/12
7/8

Total 51/51

M/34/5'9"/180

Bench Press 185 = 8/10/8/8/6
PU (Dead Hang) = 10/10/9/7/7

I did the running clock pullups workout on TU and WED WOD (also pull-ups), so this was the third day in a row of pullups. I should have done better.

I'm glad there's not too many WODs with BP... my shoulder hurts today...

bench-220x12/11/10/10/6
dead hang pullups-12/9/11/10/8

#165:

Yep, I did the WOD in Lynne's garage...the same Lynne for which Coach named the workout!

m/22/5'7/170

Put on 175 for bench.....Definitely not as strong on bench as i used to be. Was doing 225 for 12 at one time.

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

Kipping pullups were spot on today. If it weren't for my hands getting ripped apart i'm sure i could've done more.

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

BP/PU

8/15
6/11
5/11
5/11
5/12

total

29/60

m/33/140/5'4"

BP/PU

14/14
9/10
9/9
6/9
6/8

Did all dead hang pullups

90 Total Bench press, 96 total pull-ups as Rx'd.

I weighed in at 202 this morning, but I went ahead and rounded up to 205 for the press.
Round 1 Bench Press, Pull ups
13/20
Round 2
8/16
Round 3
6/16
Round 4
6/15
Round 5
6/14, I could have done a couple more, but I fell off the bar :(

m/44/175

as rx'd

BP PU
RD1. 16 16
RD2. 10 13
RD3. 10 12
RD4. 8 9
RD5. 9 11

Total= BP 53 PU 61 = 114 reps

CFWUx3 w/o PU's

1. 12/15
2. 10/11
3. 6/9
4. 5/9
5. 5/10

Question. With the pullups were we aloud to break them up? I just did as many as I could w/o resting or hanging for too long.

m35/165/5'8"
bodyweight bench press 15,15,12,12,12=66
pull ups 17,15,15,12,10=69

BP (185#)6,5,5,5,5
PU 15,15,15,15,15

m/46/5'9"/175

175# bench - 10/9/8/7/7
pullups - 20/20/17/16/16

Ugh.

m/36/6'/201

as rx'd

I rounded of to 200 for BP.

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

I had no spoter for BP and still learning the kipping PU.

m 41 / 6'5" / 215

did reverse order pullups then BP

1
pu = 4
bp 150 = 4
2
jumping pullups = 12
bp 150 = 4
3
jumping pullups = 6
bp 150 = 2
4
jumping pullup = 3
bp 95 - 10
5
jumping pullup = 3
bp 95 = 10

177: 8, 5, 6, 6, 7= 32
PUs: 10, 8, 8, 8, 8= 42

m/42/203/5'11
scaled bench to 185
BP 4,5,5,5,4 = 23
PU 19,15,13,11,10 = 68

At VIP, BP with 195 (BW about 198)

3/15
2/13
2/12
2/12
1/11

Last time couldnt keep going on BW bench...much better this time.

M/26/170
Dumbbell 85's
13/22
9/18
8/18
7/18
6/18

175 for BP

20/26
18/21
13/22
11/17
10/15

173 PR by 3

f/40/5'9"/206

1st attempt @ lynne
1st attempt @ bp and pu since shoulder surgery

bw yeah right
bp @ 65# - 20,19,18,15,10 = 82
banded pus - 20,18,16,12,8 = 74

thk god didn't drop bar on forehead - interesting sounds from shoulder tho

sub pushups for bp

25/3
11/2
12/3
12/3

so bad at pullups

Modified

3Rs
bench 225# 5 4 3
PU 6 7 4

i was really hurting form yesterdays WOD

Male/45/165
15/21
10/11
5/6
4/6
5/6
Fewer reps than normal since I reduced the time between sets.

Brian C:

Sub 145# BP & 50# assist PU

12/8,14/9,8/6,8/6,8/6

Robert V:

sub 115# BP

11/4,8/4,6/5,5/5,5/6 (first attempts at kipping PUs)

M/35/178

Bench Press 185

BP = 78
PU = 72

M/30/6'/215lbs

Bench(185lbs)/Pull-ups

16reps/22reps
13reps/21reps
10reps/15reps
9reps/20reps
8reps/14reps

Total 56/92

M/22/5'6"/175

Bench (115)/Pull-Ups

11/3, 13/4, 11/3, 11/4, 11/4 ---- total 57/18

m/192/45

as rx'd.

Bp/PU
12/12
11/12
10/10
8/10
8/10

very sore..but love this one.

46/m/184
BP 175 true pullups
7/12
7/10
5/9
5/9
5/9
29/49

Used 210, weight was 212 with shoes and clothes on

BP 10, 9, 8, 8, 7 Total 42
PU 13, 12, 12, 11, 11 Total 59

First lynne total were 30 and 45

bp@225
bp5/pu6
bp4/pu5
bp2/pu4
bp3/pu4
bp3/pu4

34/m/6'0"/193 lbs

BP: 205, dead hang wide grips
BP: 6, 4, 3, 3, 5
P-U: 12, 8, 8, 7, 8

21;15
15;7
11;7
8;4
9;5

5'8"/165/M/24

I just started a few days ago but i plan on sticking with it.

BP/PU
11/20
8/16 throw up (i know im a wuss)
6/12
4/12
4/10

Total 33/70

185 LBS

BP PU
20 32
20 30
18 26
15 23
16 20

M/29/6'3/175lbs

Bench(145lbs)/Pull-ups

15/18, 12/18, 9/13, 8/15, 8/17

Total 52/81

One of the worst performances of my life. I am hoping it was just a bad day because my benchpress has gone down by A LOT. Last time I did this I used 185 and did 20 reps.

175# BP, Deadhangs

13/13
8/8
6/6
6/6
5/5

Sick again..taking off to recover.

Subbed 165# bench

Bench: 8,6,5,5,5=29
Pullups: 14,15,12,12,10=63
Total: 92

Day behind. CMA assignment yesterday. Mentally and physically tired today. Not satisfied with results.

21/m/5'11"/185lb

Non-Kip Pull-ups:
31
21
19
15
15

Body Weight Bench:
12
10
8
8
7

m/19/180/6'0

As rx'd

BP/PU
9/30
8/30
8/27
6/21
6/23

Total: 168

Really weak on the BP this time around. Last time I did this I was pushing out 13 on the first one. Just means I'm not doing enough push ups, I guess!

bp-10-7-10-6-4= 37
pu- 20-16-12-15-13=86
total=123
m/172#/5'11/22yrs

as rx'd

170 lbs.

"Lynne" score: 133 (43 point PR)

2.5 mile run
18:40
then
4 Rounds
12, 10, 8, 6,6 bench
12, 10, 10, 10 Pulls

Still a day behind.

Workout #1- 300m Freestyle Warm-up
3 rds of Tabatta Fin swim

Workout #2- ROM's

DJ: 10/20, 10/20, 10/20, 10/20, 10/20
Bone: 14/15, 10/15, 10/15, 6/15, 6/15

Wow, the beach muscles are pumped! Picked a number and stayed w/it through the whole WOD. Usually just sellout each rd. About the same #'s.

Get some, Go again!

131#BP/PU
8/30
6/22
6/22
6/22
6/20

21/M/5'6"/155

Bench/Pull-ups

15/20
12/20
10/20
8/20
6/20

32/m/6'2"/205

With no bench at home, subbed ring dips. No kipping on either dips or pullups. Roughly 30 second delay going from rings in garage to pullup bar in basement. Rested 3 minutes after each round of pullups.

Ring Dips - 11, 9, 6, 5, 5
Pullups - 8, 6, 5 (OH grip), 6, 5 (UH grip)

Lats and forearms sore from yesterday.

Phil 4:13

32/M/191

'Lynne'

BP/PU

12/11
11/11
8/10
8/8
7/8
TOTAL SCORE = 84 ( hard a$$ reps )
'IN A WORLD FULL OF SOFT PEOPLE,ITS GOOD TO BE HARD '

m/37/177

No spot so I sub'd max rep pushups in for bp. No rest between bp/pu, 3-4 minutes between sets.

40/12
27/10
22/10
22/10
20/10

Whole body tired from lack of sleep (OT at 0430) and not eating dinner. I could have done better on the first set, but the others were legit efforts. I need rest.

Used 75kg on bench press

BP- 15,15,15,15,14

PU- 20,20,20,18,18

36 y/o, male, 149#, 68"

CFWU (no pull ups)
WOD
BP 5, 5, 5, 5, 5
PU 11, 12, 12, 12, 9

bp w/55 then 50 db 4 9 8 7 6
pu 5 5 5 4

M/170/37yr
13/25
13/25
11/22
10/19
8/16

first time i've done bp in quite some time. Felt really good for the first three rds and then the wheels came off.

bench #205 pu
1 7 5
2 6 4
3 4.5 3
4 3.5 4
5 3 3
bw = 265
.5's are ones i was spotted on

M/29/69"/165

As px'd

BP PU
10 12
10 13
7 15
5 13
6 12

then burned out with weighted dips just for something fun.... 3 sets of 8 with 45 lbs.
Have a good day... I love this stuff.

no rest between benchpress and pullups.
rested about 5 minutes after pullups.

BP: 18-16-14-12-11=71
PU: 40-35-30-30-30=165

Total: 236 (pr)

About 20 min.
BW=205lbs

Bench 10,6,5,5,5
pullups 8,6,5,6,6,6

Third day and lovin it.

Bench: 9, 8, 7, 6, 6
Pullups: 21, 23, 16, 18, 14

BW: 145
BP: 10, 10, 9, 9, 8
PU:22, 17, 17, 20, 20
M/29

Oh right:

Body weight 185, As RX'ed

Bench 36
Pullups: 92

M/25/6'2"/185

CFWU x 2

WOD as RX'd

Rnd 1: 11/25
Rnd 2: 9/18
Rnd 3: 5/15
Rnd 4: 4/12
Rnd 5: 4/10

No rest between any rounds. Get Some!

30/M/77kg

As Rx'd

5/22
4/20
4/18
4/18
3/15

37/6'2"/197

Long day at work. Did 150 Pushups instead. It's gonna have to do!

Wife:

75# BP = 3/4/4/3/3

PU - 14/8/6/6/6

Body Weight is 193

Bench Press 195#, 14 + 8 + 7 + 6 + 5 = 40
Pull Ups, 10 + 9 + 9 + 8 + 6 = 42

82 total

m/22/215

subbed 185# for bw bench press
7/8,6/7,6/6,6/6,6/5
total = 63

pu's suffered from yesterday's thruster/pu wod

BP-PU
9-20
8-23
7-20
7-20
5-22
Total: 141

Previous total: 71

M/27/155/5'11
16/20
15/19
14/17
13/16
9/17
BPT-67 PUT-89

OT-156 pb by 30

June 28th 2008

BP/PU
R1-15/15
R2-14/13
R3-13/11
R4-12/11
R5-11/11
TBP-65 TPU-61 OT-126

As rx´d: 154 reps

(155 pound bench press)

34/M/190/6'

As Rx'd

BP: 15/13/12/12/10
PU: 22/23/23/21/20

Total: 171 pr by 24

20 min run
cfwu
bp: 5/5/5/5/4
pu: 6/9/7/6/5
200 lb bp
20 min run

wod Lynne;
bp @ 65 k, 8,9,9,7,7.
p/ups, 30,31,22,32,33.
pure crap,bp gone completely since stopped doing it,forearms totally knacked from all the p/ups last few days ,so numbers on p/ups way down.pissed off!

BP: 6/6/6/6/5
PU: 7 Dead/6 Dead/ 10 Kipping/ 4 Dead/ 4 Dead

I now realize how much more of a complete body workout kipping pullups are compared to deadhang pullups.

m/47/175

11/22
10/20
8/18
7/15
6/15

10/28
9/26
8/23
7/23
6/21

Total: 161

4/165, 10
3/165, 9
5/155, 7
4/155, 10
4/155, 6

10:05

47 5'10 195

cfwu - pull ups

12-20
8-15
7-12 lost grip
7-13
6-11

as rx'd
wt. 165

BP PU
16 31
15 23
14 26
13 24
13 23

m/27/200#/5'11"

bench:12,11,9,8
p/u:13,12,11,8

jon
135# bench:7,6,5,4
p/u:10,8,7,5

M/52/5'8"/142

135lb. bench x 10,8,5,5,5

Pullups x 17,10,10,10,10

Lynne, pas de spot pour le bench 135lbs, pull-ups dynamiques
6-23
7-20
6-22
6-21
5-20
5 min de repos entre chq round.

M/22/170lb

Increased Bench Press to 185lb and added 25lb to Pull-Ups.

Bench Press-16,13,11,10,10
Pull Ups-20,18,12,10,10

1 min rest between rounds.

m/29/185/5'9"

BP @ 185
10,11,10,8,6

PU
8,7,5,5,4

As RX'd:

Wes 155#:
BP 11/6/5/2/2
PU 19/10/7/9/8

Chris 155#:
BP 10/8/6/3/2
PU 18/13/10/6/6

Tom 175#:
BP 15/8/8/6/4
PU 15/10/8/8/6

Used 60 kg on bench press (body weight = 62 kg)
BP: 5-3-3-3-3 reps
PU: 46-26-20-21-22 reps

Total: 17/135

New PR on pull-ups and bench today!

scaled to 135 lbs (still working on bench press)

bench press: 9-8-7-6-6
pull-ups: 12-16-13-11-17

M/37/6'1"/185

Rx'd - total 125 reps

29/m/64kg

As rx'd

Total 139 reps

m/26/215/6-4

14, 34
12, 30
10, 28
10, 28
9, 23

total reps: 198

18:34

32/225/6ft

8,8
10,8
10,8
9,7
8,6

m/31/185/6-1

BP: 11/9/8/6/3= 37
PU: 13/11/10/10/6= 50

m/190/28/6'3"

5x7 reps 185 bench
5x12 pullups
That's 312 pullups in the last 3 days. Tired today. . .half-assed it.

Do better next time. . .

M/39/204
BP 55
PU 39

DH pullups.

M/27/5'10"/165

Bench: 8,8,7,6,6
Pullups: 14,13,9,10,9

First time doing Lynne, had trouble figuring out what to do with weight and reps... also was limited on time so abbreviated warm up was probably not helpful.

BW: 148
Bench @ 115: 9 @135: 6,7
Pullups: 16, 15, 13

PU 8/6/5/5/3
BP 50lbs 20/15/12/13/13
(1st time for BP, no spot, did not push to failure)
(additional 5 reps of 55, 60, 65lbs and 2 reps 70lbs)

No spot on this one. Could have done at least 1 more rep on each and probably 2 on first set if I had one.

BW - 180

5-7, 4-5, 3-6, 3-5, 2-5

Total reps: 45, weak! going to try and double next time.

6-20
5-17
4.5-15
3.5-15
3-13

34yom/170/6'0"

Forearms burning!
10/25, 8/18, 7/15, 6/12, 5/13

31yof/126/5'6" - 70lbs bench

10/12, 10/12, 9/10, 9/10, 9/10

34/M/185/6'2"

2/20
2/20
2/17
2/20
2/15

Kipping pullups. Maybe could have done more bench reps- like 3 or maybe 4 but did not have a spotter. Bench press needs work.

Three rounds and had to rush to a friend's surprise party.

BP/PU

10/40
10/30
10/30

BP always a struggle. Pullups less so.

last time
bp 8,9,7,5,5
pu 12,10,10,7,7 = 80

this time
bp 8,7,6,5,5
pu 12,10,8,8,7 = 76

185 2/2/2/2/2
PU 5/5/3/5/4
32

Lynn scaled Pasadena

JAS 4 rds Pullups Gravitron assist 10 / Pushups
15/10/10/10 each

FFC PU / 185 bench
14/5
8/5/
8/4

Weak Bench R shoulder pain

done last nite

26/f/5'2/130#

back to gym at nite for:

cfwu, burg warm-up, warm-up bench 10x45#, 7x75, 7x95, 5x115

WOD: "Lynne" as rx'd (130# bench press)
bench/pull-ups
8/30
7/30
7/30
7/28
7/24
total = 36/122

bench total one rep more than last time. pull-up total same as last time. darn grip is smoked. hands/forearms have been workin hard this week and it definitely shows.

Used 80# dumbells
did 6-8 reps of each
not a good effort.

rp - 10 10 10 10 10
pu - 7 8 6 6 6

sub 135# BP
BP 27
PU 88
Total 115

M/24/5'10"/145

081107
BP: 11 9 7 8 4
PU: 16 16 17 15 6

Total Reps: 109

Theresa: 95# Bench Press, bodyweight Pullups :)
5/4, 5/5, 5/5, 5/5, 5/3 (ouch my hands!!)
Mark: costa rica WOD (?)

bike 4 rounds: 5 min hard 1 min break (KS 2 min break)
CHK: much better then last time
BP 50lb: 18, 16, 14, 14, 14
PU: 21, 18, 17, 17, 16

KS:
BP 15lb: 9, 15, 17, 13, 15
BP 12.5lb: 8
PU 50 lb assisted: 14, 13, 14, 15, 15

Lynne as RX'D w/ 180#:

Bench: 9-7-6-4-5 = 31 PR by 2 for bench.
Pull-up: 30-27-21-22-16 = 116 PR of 11 for pull-ups
Total: 147 PR by 13

Age 52/BW 245# Bench press @ 250#/pullups for 5 round (3/10, 3/10, 2/9, 2/8, 2/9).

"Lynne"

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

6/20
6/20
6/20
6/20
6/20

130
--------------------------------------------------
Compare to 080629

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

164

BW Bench (185#)
Pullups (Slow, strict, deadhang, alternating OH/UH)

8/15 OH
7/14 UH
7/13 OH
5/12 UH
4/9 OH

VERY fatigued by round 5

BW 170#

BP @ 185#
Weighted pullups 35#

12, 12, 10, 9, 8 - BP
10, 10, 9, 8, 7 - PU

M/30/5'9"/165

Bench Press:
4 @ 165lbs (100% bodyweight)
1 @ 165lbs (failed)
6 @ 150lbs (90% bodyweight from here on)
5
4

Pull Ups:
25
25
25
25
25

I can't believe how badly I suck at bench presses.

M/31/5'11"/165
Day after Hangzhou Marathon (I did the 14k), not the best of energy days.
BP:34 - 10.8.6.6.4
PU:36 - 8.8.8.8.6

I forgot how JACKED this WOD get's you. Holy cow!

CFWU

BP/PU
13/26
11/20
7/20
10/20
7/13

(weaker than last time by multiple reps each round - had to do BP's laying on ground under squat cage b/c I do not have a bench at home yet)

m/29/220

BP 10/185,8/195,8/185,6/185,6/185

PU 10,8,8,6,6

scaled, 185# bench, PU's with a black band

Bench - 8,8,6,6,5
PU - 7,7,6,2,3

M/31/5.10/248

sub 145#'s (bad cold)
57/40 full lockout min kipping
wu=5 min jog, xfwux3 light on pu's and dips

last times:
54/77?
full lockout min kipping till last set wu=9 min jog

last time
50/65 full lockout at bottom (new for me) alternating pu/chinups. wu=30 min new stairs level 15

last time:50/100

as rx'd but with 175 on bench

1. BP 15 PU's 16
2. BP 8 PU's 10
3. BP 8 PU's 13
4. BP 7 PU's 11
5. BP 6 PU's 10

Total Reps BP 44
Total Reps PU 60

I suck

No spotter probably cost me a rep on each set of BP. Starting to get better at the kpping pull ups but not happy with these numbers. 2-3 mins between sets.

as rx'd

BW (145lbs) BP- 8-7-6-6-5
PU- 21-17-18-15-19

Total Reps- 132

M/29/65"/145lbs

m/41/205

BP 10,7,7,8,6
PU 9,8,7,7,6

CFWU + 0.5 miles run.
WOD:
1: 7-14
2: 3-8
3: 3-9
4: 3-8
5: 2-5
Total reps = 62

m/37/5'11"/190

Began with 2 mile run 13:49

as rxed w/ BP 190 lbs
18-15
18-14
15-14
16-14
14-15
=153 Reps

M/35/172
Bozeman, MT

BP: 10/8/6/5/4
PU: 23/18/15/13/12

11/10

Happy 233rd Birthday!

Scaled BP to 185 (225bw) rt shldr

12-20
10-12
7-15
8-13
10-13

27/m/74kg

BP at 75kg

4-27
7-18
7-21
7-20
4-21
Total 29-107

M/46/6'1"/190
Colo Spgs, CO

BP: 15/12/8/8/8
PU: 12/12/10/10/10

12-22
10-16
7-14
6-12
6-10

total 115

m/41/5'9"/157

145#

bench pullups
1) 17 22
2) 14 20 took approx. 5 min. between rds
3) 10 20
4) 9 20
5) 10 20

60 bench(pr) 102 pullups
111 pullups (pr) performed last time!

w/ 5min rests...

BP/PU
21/30
15/20
10/20
08/15
08/18

62*/103(PR)

*BP PR=65

M/46/145
Done 081108 AM
As Rx'd
Used 150 for bench
11/30
8/21
6/20
6/20
5/20
Totals 36/111
= 147
No spots, about 2-1/2 to 3 minutes between each exercise. PR’s on the pullups.

33/M/175

BP 15/13/12/11/10
PU 10/13/12/11/10

Total 117 PR by 3 reps

Bench press 75#/PU

1. 5/4
2. 5/4
3. 4/4
4. 3/3
5. 4/2

Bench press 176#/Pull up

3/10
3/10
3/10
2/10
2/10

26/M/6'2/205

175x 4 /18
155x 11/12
155x 10/12
155x 8 /14
155x 8 /14

again as rxd, but no pull up station

lat pull down at 170lbs instead of pullups. Bench press 165#s

17 bench
17 lat

14
14

10
11

8
10

7 Bench
10 Pulldowns

Back after a long layoff.

175lbs

9/10
7/8
6/7
5/4
5/4

CFWUx3 (No PUs, sub BP for dips 45 rd 1, 95 rd 2 & 3)
165 bench
6+1-30, 5+1-22, 4+1-21, 3+1-20, 3-17
(+1 was an assisted rep)

Matt:
45 bench
12-12, 11+1-9, 13-10, 11-7. 12-9
Move up to 50 bench next time.

m/5'11''/170lbs

BP: 12,10,11,11,11 =55
PLU: 14,12,11,10,10 =57
Total 112
w/ 3min rest between each set

Improvements all the way around for everyone since last Lynne:

Taylor 185bw: 12/18, 10/15, 5/10, 6/12, 5/15
Ryan 160bw: 6/18, 8/20, 5/14, 4/20, 2(175lbs)/11
AL 175bw: 12/30, 8/20, 6/15, 6/16, 5/20
Jan-Michael 230bw: (205 Bench) 5/3, 7/5, 5/5, 5/5, 3/11

scaled weight on bench press:

185lbx2 and 7 pull ups
175lbx2 and 6 pull ups
175lbx1+some and 4 pull ups
165lbx+ and 4 pull ups
155lbx2+ and 3 pull ups + 1 kip

m/25/198/6'7"

M/29/6'/187

good thing i weighed myself... otherwise i woulda been doing 195.

WOD as rx'd
4/15
3/12
2/10
2/8
1/6

this felt terrible

followed by CFWU x3

M/49/180

BP@185 22/17/16/14/12
PU 35/30/27/26/30

Total 229

Bench Press 185lbs/Dead Hang Pull Ups 2 minute rest
15/15
10/10
8/8
5/7
4/5

CFWU x 3 (minus pullups)

"Lynne":
Bench Press with 75# Dumbbells
Kipping Pullups

12/30 (PR!)
10/17
9/16
7/14
6/15

No spotter for BB bench, and had to be careful with bench due to ongoing shoulder problem. Followed this with shoulder rehab routine. Surprised at new pullup PR!

bench 165: 6,5,5,3,3
pullups: 10,8,9,7,7

Did this last Fri.

"Lynne"
Bench 140lb: 10,6,4,3,2
PU: 17,12,12,12,12

Really not feeling it.

12-32
12-32
11-30
10-30
6-25

210 (pr)

old pr was 162

M/28/165

10-12
8-10
6-8
4-6
3-6

(Benched 170)

11-18
9-15
7-13
6-11
5-10

27 yom 6'2" 155#

Pre: CFWU x3 (pullups x2)
Bench 135# x5x2

BW Bench/40# Weighted pullups

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

41/35

Post:500m row cool down 2:10. Pullups with 40# db held by tubular webbing around waist.

modified Lynne:

20kg in rucksack for:
ring press ups: 8; 8; 7; 8; 8 = 39
dead hang pull ups: 4; 3; 4; 3; 2 = 16
Total = 55

m/30/162

used 165 on bench (being cautious of shoulder)

bench: 9, 9, 9, 8, 8
pullups: 27, 23, 20, 20, 21

total: 43/111

last time used 160 on bp...59/105

BP: 20-14-11-10-10 = 65 (no spotter)
PU: 17-14-11-10-9 = 61

Total = 126

(upper body was sore prior to this workout)

To add to previous post, used 135lb bar

BW 175 bench 14, 12, 10, 8, 7, no spot
Ring pull up 26, 27, 23, 21, 21 some butterfly still working on the technique
Done at sta 7

Didn't grab my totals for each round, but the big number at the end said 128

cfwu (minus dips/pullups)

"Lynne"

Five rounds for max reps of:

Pull-ups:21,18,15,13,12
(feet) Elevated ring pushups: 24,15,13,11,12

cfwu (minus dips/pullups)

Five rounds for max reps of:

Pull-ups:21,18,15,13,12
(feet) Elevated ring pushups: 24,15,13,11,12

32/m/170

BP:25 21 15 14 13= 88
PU:38 35 30 26 25= 154

Total=242

bwt 76kg

bp 75kg/ctb pull ups

5/15
4/12
4/12
3/10
2/11

Very much in need of a rest day!

as rx'd
17/20
12/16
7/13
7/12
6/13
Total 49/74(PR)

23/m/235/6'7

Catching up during the rest day. Scaled BP to 75% of BW, or 175#. All pullups are strict no kip.

12/9
7/7
4/5
5/4
6/5
Total 34/30

25/m/5'8"/150

cfwu x 3

as rx'd:

8/25
8/24
7/20
6/20
4/20
-------
33/109 = 142 (PR)

m/36/6'4"/97kg

3/10
2/8
1/10
1/7
1/9
------
8/44 = 52

Could only do 90kg bench press

M/52/6'/180

Max Reps Bench - 16 10 9 7 7 = 49

Max Reps Pull ups- 32 28 26 25 30 = 141

190 total reps

I did very little rest between rounds. I was pumped up!

Push up: 25-16-15 = 56
Pull up: 15-16-16 = 47

Compare to:
080629
BP(180): 11-7-5-4-4 = 31
Pull: 26-22-18-15-15 = 96

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

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

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

20,20
16,18
11,16
10,12
4,8

exactly 3 mins between rounds

cfwu x 3 (subbed obliques for pull-ups and dips)

25/21 (previous 28/20)
15/12 (previous 15/12)
8/9 (previous 8/10)
7/7 (previous 8/7)
6/8 (previous 8/6)

2.5 minutes rest. Still getting over cold.

11-17
8-16
6-11
5-11
4-10

Powers_24/M/5'10"/180_ARMY
BP/PU
9/25
5/20
5/13
4/15
2/11
Total
25/84
I need to work on my bench...

sub'd pushups for body weight bench press

Round 1: 16 Pullups, 52 pushups
Round 2: 8 Pullups, 26 pushups
Round 3: 6 Pullups, 21 pushups
Round 4: 6 Pullups, 21 pushups
Round 5: 5 Pullups, 22 pushups
+ extra round b/c I got to class late: 7 pullups, 22 pushups

BP @ 105# - PUs Dead Hang

BP/PU
15/14 (PR for PUs by 2!!)
9/8
7/8
10/9
11/6
--------
52/45

Charity-
120# BP
12-9-8-8-7
Chest to bar Pulls
22-20-18-18-18
rested 2 min. between each exercise

M/35/168
BP:10,8,8,7,7 =40
PU:25,20,18,17,15 =95
135 TOTAL

as rx'd bodyweight = 185 lbs

bench: 7, 7, 5, 4, 5
pullups: 22, 17, 11, 10, 10

totals: 28/70

Bench 8,7,7,6,6
Deadhang pullups 11,11,10,8,6
Cant kip at the college gym or the frame'll fall over :(

CFWU
081112
185# BP 8/8/7/6/5=34
PU 10/10/8/9/9=46

080706
195# BP 28
PU 40

M/47/185#/72"

First week back after a month lay off due to a nasty infection! (gross locker room and a split in my heal)

CFWU

followed by

BP,PU
12,10
8, 8
7,8
8,6
5,5

Coming back is interesting. I did very little and ate minimal sustaining diet while laid up. I lost some weight. I had been training in CF since April. I found that I have about 80% of my strength and a bit less endurance. This has been my experience before when I have had to stop working out for a month or so.

As Rxd: (185# & Kip Chin Ups)

15/25
10/25
8/16
5/15
4/15

2 min breaks between lifts

Total = 138 (144 - PR)

Last attempt:

As Rxd:

(BP 185# / KIP CHIN UPS)
12/23
12/22
8/15
9/18
7/18

TOTAL = 144 PR (1st Score)

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

M/39/170/68"

m/6'/43/176

BP: 175 6,6,4
PU: 12,7,8

terrible results

5/25
5/17
4/15
5/12
3/10

as rx'd

9/19
7/17
6/13
5/12
4/12

BW and Bench 225

Subbed L-pullups for regular pullups.

Only completed four rounds.

15/12
14/11
11/10
12/10

m/35/5'9/174

Did after Friday's workout of 400m runs & squats. So, did regular warmup, Superman & Burgener prior to runs.

175 lb bench.
14,13,11,9,8=55
Pullups: 17,15,12,12,11=67
Grand ttl=122
Bench much better compared to last time. Grip was weak on pullups or could have done more.
6/29: 14,11,9,8,7=49
18,15,14,13,14=74
Grand ttl=123
2/28 - 3/9
15 15 (15 14)
12 12(12 15)
10 12(9 12)
9 12(8 12)
8 12(6 12)
Grand ttl 117 (115)

40/m/176cm/71kg

Bench press 5x5

80
82.5
85
87.5
85

All loads in kg

CFWUx3
bw bench (205): 3,3,2,2,2 = 12 (14 last time)
pull-ups: 16,13,11,10,10 = 60 (55 last time)
-185-lb warm-up on bench

13/22
15/20
13/15
10/12
9/10

145lbs/31yoa

Did this last week:

Accidentially did the pull-ups first, but wanted to switch it up so I did 20lb weighted pull-ups and 165lb bench press:

Round. Pull-up/BP
1. 22/10
2. 17/7
3. 16/7
4. 15/5
5. 16/5

Total: 120

PR is 180 as Rx'd.

33 yom 210 lbs

13 @ 210 13 pu
11 @ 210 9 pu
9 @ 210 7 pu
8 @ 210 7 pu
8 @ 210 6 pu

Bench and BW 160

7/15
5/12
5/11
5/11
5/10

WOW important change since june 26th:
135 lb (last was 100): 12,11,9,9,9
pull: strict,tip-toe on bossu ball: 7,6,5,5,5
today: BW 185: 5,6,4,5,5
pulls kip: 13,10,11,10,10
I have recently come to appreciate a past video underlining the importance of going to the max! and not coasting.
Today I realized another step in crossfit (BW bench) that I questioned was ever possible for a 43 y.o.
It is a great day!

updated

BP:PU
02:10
03:09
03:08
02:07
02:06

PR

Meyer
BP 185- 12-12-10-9-7
PU- 16-17-16-15-13

age 58 6'3" 215lbs
BP P/U
15 22
16 16 ABOUT 2-3 MINUTE REST BETWEEN SETS
14 17
12 18
12 17

Bench - 15, 13, 6, 8, 7
PU - 16, 13, 10, 10, 8

total - 49 + 57 = 106

m/41/72/175

5x max reps 155# bench/pull ups
7/16
5/9
4/7
4/6
4/5

Team LeBlanc, father/son team rock'n "Lynne"
Taylor - 17/M/165lbs
165 lbs Bench: 44 total reps
Pull-ups: 48 total
Jason - 35/M/185lbs
185 lbs Bench: 43 total reps
Pull-ups: 59 total
Great WOD!

sooooo weird...i didn't even look at the WOD and did that one anyway...made for each other i guess

my first wod

bench press (63kg)

10 12 10 10 10
15 7 7 6 6

M40yo/6'/209lbs

BP/PU
6/9
6/8
5/8
4/7
4/7
Total
25/39 = 64

2 mins rest between exercises

M/27/158/5'11
Gotta love the pump-
Lynne-
R-BP/PU
1-16/21
2-14/19
3-12/18
4-14/17
5-9/17

BP-65(off pb by 2) PU-92(PB by 3)
Total-157(PB by 1)

Nov 8th - 156

Steve M/46/172

BP PU
9 13
8 11
7 10
6 9
6 9

100 pd BP
3 PU

20/m/6'2"/195 lbs

5/25
5/20
5/20
3/15
3/16

Didn't have a spotter so I didn't feel comfortable on the bench.

M/37/185/5-10

As Rx
bench 185
10-10-10-11-11 = 52
pull ups kipping
27-22-20-20-31 = 120
=172 new PR from last time from 148

30/m/5'6"/163
15/20
12/17
10/14
9/12
8/11

128 total. Pullups are non-kip but my bench press sucks!!! Need to find a way to improve.

cfwu x 2
wod
175# bench
9,8,8,7,7
pullups
25,21,21,21,22

14 16
12 15
8 14
6 12
6 15

35M175
8 21
6 18
4 17
------begin migrane. Take pill
5 15
------ begin pain
2 10

tom
6 6
5 6
5 6
4 6
4 6
spots on last bench of each

35f123 @55#
5 12
5 8
5 8
5 8
5 8

Matt - used 180lbs. 9/5/4/3/4 for bench
pullups 7 was best
Rachel - used 60lbs. got 7 at best
Bev - used 45 and got 7
Tim - used 160 got 10 at best
Michael - same as Tim for bench but got 3 pullups on own

bench: 20, 17, 15, 12, 10 of 135 lbs.
pull up's: 13, 12, 11, 8, 9