November 25, 2008

Tuesday 081125

"Lynne"

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

Post reps for both exercises in all rounds.

Compare to 081106.

081121-jodi-deadlift-141-kg-th.jpg

Enlarge image

Jodi Bainbridge, CrossFit Fredericton, sets the Canadian National Record for deadlift - video [wmv] [mov]

Posted by lauren at November 25, 2008 7:19 PM
Comments

Ready for a Lynne PR!

Comment #1 - Posted by: jbutt at November 24, 2008 7:29 PM

Well I was hoping that was a wrong post last night but here we go!

Comment #2 - Posted by: Forrest at November 24, 2008 7:29 PM

There's Lynne from yesterday... 3-2-1-GO!

Comment #3 - Posted by: ira at November 24, 2008 7:30 PM

Oh Hell Yeah!!!!!! I love Lynne!! Can't wait for tomorrow. Just glad it's not legs since my are dead from the evil 21.

Comment #4 - Posted by: Richard at November 24, 2008 7:30 PM

Nice work Jodi

Comment #5 - Posted by: Greg Everett - Catalyst Athletics / Performance Menu at November 24, 2008 7:30 PM

I am pretty sore from Sunday's WOD. I stretch before and after the workout and then stretched after 10 minutes on the treadmill Monday morning. Does anyone have any good techniques for decreasing recovery time?

Comment #6 - Posted by: PatS at November 24, 2008 7:30 PM

well I'll be damned...Lynne did show up today after everyone was so convinced she couldn't possibly put in an appearance.

Comment #7 - Posted by: W_K M/25/73"/234 at November 24, 2008 7:32 PM

congrats Jodi! you are awesome!

Comment #8 - Posted by: Jason Ackerman - Albany CrossFit at November 24, 2008 7:32 PM

Nice job Jodi, Congradulations

Comment #9 - Posted by: Scott/Crossfit Fredericton at November 24, 2008 7:34 PM

Sweeeeeet. Here we go! Can't wait for tomorrow morning now.

Comment #10 - Posted by: Kel at November 24, 2008 7:34 PM

Lynne, what a shocker!

Sweet skills, Jodi, keepin' the East Coast on the map. Go Atlantic Provinces!!

Comment #11 - Posted by: gaucoin at November 24, 2008 7:34 PM

Good stuff, Jodi!

You're my heroine! :o)

Comment #12 - Posted by: Erin Davidson at November 24, 2008 7:35 PM

I knew it.

Aloha,

Jordan

Comment #13 - Posted by: Jordan/27/m/170 at November 24, 2008 7:35 PM

Congratulations, Jodi!

Comment #14 - Posted by: Vanessa at November 24, 2008 7:35 PM

I love the crossfit! It's the great! I'm no weak man now! Hooray! Hooray! I love the coach too. Great informant. Tonight

Comment #15 - Posted by: Johansen at November 24, 2008 7:36 PM

Jodi, that's incredible!

You're proof that women can be cute, feminine, and not have big muscles all over and be really, REALLY strong.

This is a great video to show to any woman who won't CrossFit or lift weights because they're scared of getting "big" or "bulky".

Congratulations!

Comment #16 - Posted by: AllisonNYC at November 24, 2008 7:36 PM

#6

Something I tried last week that seemed to work pretty well was the cold/hot shower. First you put the shower as cold as it will go and then jump in for a couple of minutes. Then adjust the shower to a hot temperature. Seems to keep the muscles loose if done right after a workout.

Comment #17 - Posted by: Will C at November 24, 2008 7:37 PM

Awesome work Jodi, congrats

Comment #18 - Posted by: Andrew/CrossFit Kingston at November 24, 2008 7:37 PM

First time posting. This was my first WOD and I can't wait to do it again tomorrow.

Comment #19 - Posted by: Glenn at November 24, 2008 7:38 PM

Jodi!!
That looked like a warm-up! Way to go girl!

Comment #20 - Posted by: Robb Wolf at November 24, 2008 7:38 PM

Congratulations Jodi! That is an amazing accomplishment.

Comment #21 - Posted by: Adam B at November 24, 2008 7:41 PM

#6 try using a foam roller before and after workouts.

Comment #22 - Posted by: Rick8a at November 24, 2008 7:42 PM

There it is ladies and gents...proof that you obviously CANNOT get strong by doing crossfit.

whatever.

Comment #23 - Posted by: LF at November 24, 2008 7:42 PM

what are the crossfit benchmark workouts?

Comment #24 - Posted by: Chris at November 24, 2008 7:44 PM

Well done Jodi!!!

I noticed that her right hand was facing away from her body. Is that a conventional deadlift grip?

Comment #25 - Posted by: Barndillo at November 24, 2008 7:44 PM

Congratulations, Jodi! You are awesome!!! Glad you survived the snow storm - we were worried the competition was going to be cancelled.

P.S. Hope you enjoyed your post-competition feast! :)

Sarah & Andrew

Comment #26 - Posted by: Sarah & Andrew, Halifax at November 24, 2008 7:44 PM

Congratulations Jodi! that is a truly awesome accomplishment.


Comment #27 - Posted by: john brown at November 24, 2008 7:45 PM

In case you didn't notice check out Jodi's deadlift socks in the pic.

Comment #28 - Posted by: Scott/Crossfit Fredericton at November 24, 2008 7:48 PM

F'n awesome! Great job Jodi and congrats!

Comment #29 - Posted by: Todd Lynch - CrossFit BGI at November 24, 2008 7:50 PM

BZ Jodi !

Comment #30 - Posted by: Gar at November 24, 2008 7:50 PM

Give us the deets. What was the record and how much was this lift? Her weightclass?

Comment #31 - Posted by: David at November 24, 2008 7:51 PM

Pretty impressive performance. Nice work on the deadlift, Jodi.

Comment #32 - Posted by: John T at November 24, 2008 7:51 PM

What is a body weight benchpress?

I'm assuming it's benching your body weight...but i'm not sure I can do that.

Any substitutions?

Comment #33 - Posted by: Rob at November 24, 2008 7:59 PM

Nice work Jodi!

#32, Jodi is in the 48kg weight class and pulled 141kg to set the record.

Pretty damn impressive.

Comment #34 - Posted by: CR at November 24, 2008 8:00 PM

Jodi-Congrats on the Record! Canadians Rock!

Comment #35 - Posted by: Ben W at November 24, 2008 8:02 PM

#18 Will- I've done that before too. I did it Tabata style- 20 seconds ice cold, 10 seconds way too hot. Seemed to help. Amazing what you can handle for 20 seconds :)

Jodi, awesome job. Definitely inspiring.

Comment #36 - Posted by: JaHo at November 24, 2008 8:02 PM

SHOES....what are the best shoes for crossfit? running, frees, converse. Is it ok to do olympics in running shoes? Is there one type shoe that is good for everything?

Comment #37 - Posted by: Jeromy at November 24, 2008 8:04 PM

can't wait for this one. i'm planning on destroying my previous #'s now that i have the butterfly pull ups down.

#34 Rob, how much do you weigh? You could just scale back to a weight you can still hit for reps and just max it out each set...for example if you weighed 170 but can't bench 170 then drop down to 135 and max out reps then rip off the pull ups. If you haven't done this workout before it will be a good benchmark for you next time Lynne shows up. Hope that helps.

Comment #38 - Posted by: scubasteve 37 170 at November 24, 2008 8:07 PM

Jeromy - SHOES - indoor soccer cleats - can run in them and do the oly/power lifts

Comment #39 - Posted by: ischuros at November 24, 2008 8:09 PM

Congrats Jodi....impressive!

Comment #40 - Posted by: Stephan - CF Broward at November 24, 2008 8:10 PM

#24 Chris,

Your question, I'm guessing unintentionally, captured the very essence of Crossfit. While someone may subsequently respond that "Fran" or "Murph" or even the "Filthy Fifty" are some of CF's 'benchmark' workouts, I would argue that their are no benchmarks. The whole idea behind training in the CF lifestyle is to master all levels of fitness. Thus, using a single set of workouts as benchmarks clearly misses the mark.

To regurgitate the Crossfit dogma, what you have here is constantly varied functional movements, and despite this statement's cryptic nature, that is what you should take into account when assessing every athlete posting on these pages, and perhaps, every athlete period. Some of us have 400lbs+ deadlifts, some can run sub 18:00 5k's, still others can bang out 60 pull-ups without stopping. The goal, however, isn't to do any of these things alone, but to do them all.

Essentially, the term 'benchmark' is in itself contrary to the ideals that have arisen from such a lifestyle as Crossfit. You cannot evaluate an athlete from one workout; even the two day Crossfit games competition falls short. What you must look at, if possible (and certainly it is continually debated within these postings) is how well can an athlete function in all modes of exercise. No single event can judge this.

That being said, if you want someone to keep up with, people tend to treat Speal as a form of demi-god. He's 135 pounds and tends to beat most people's times even on the heavier WODs.

Get after it.

Comment #41 - Posted by: tom_boston at November 24, 2008 8:12 PM

Nice job Jodi!

Comment #42 - Posted by: murph at November 24, 2008 8:14 PM

Way to crush it Jodi!

Comment #43 - Posted by: Carney at November 24, 2008 8:17 PM

Great achievement Jodi!

I like your socks! I need a pair like that next time I do sumo deadlifts pull ups. My shins have finally healed from the last FGB!

Look forward to my date with Lynne tomorrow nite.

Comment #44 - Posted by: Ronnieboy at November 24, 2008 8:19 PM

benchmark workouts

http://www.crossfit.com/journal/library/13_03_Benchmark_Workouts.pdf

Comment #45 - Posted by: ischuros at November 24, 2008 8:19 PM

how much time can we rest in between sets.

Comment #46 - Posted by: chimmy at November 24, 2008 8:19 PM

Jodi!!
Congrats! You looked like you had more in the tank, I agree with Robb.

SOLID WORK!

Comment #47 - Posted by: Pat Sherwood at November 24, 2008 8:19 PM

jodi-

great work girl, you are a badass! congrats!!

-nadia

Comment #48 - Posted by: nadia shatila at November 24, 2008 8:24 PM

Jodi you kick ass girl! That was an amazing lift. You are the Queen of the Deadlift in Crossfitland.

I really detest Lynne with all my heart and soul. She's right up there with Fran.

Comment #49 - Posted by: freddy c._one world at November 24, 2008 8:27 PM

Should I rest between rounds for this workout?

-Josiah

Comment #50 - Posted by: Josiah at November 24, 2008 8:32 PM

Nicely done Jodi!

Comment #51 - Posted by: chrisfromedmonton at November 24, 2008 8:32 PM

to question #25

she is using what is called a mixed grip; good for any deadlift, but especially when doing REALLY heavy weights. it helps prevent the bar from rolling back out of the hands. the mark rippetoe book starting strength is a MUST HAVE for that question and most others about weightlifting. cheers!

Comment #52 - Posted by: billbo at November 24, 2008 8:35 PM

I like how # 28 is great and lives up to his name being a Johnson.

Comment #53 - Posted by: steve bennett at November 24, 2008 8:37 PM

I got a chance to attempt a muscle up today for the first time at my buddies gym. Didn't get it the first time, but did the second time. I've never had the opportunity to try these and always wondered if I could. Well, now I know I can do at least one and am looking forward to stringing some together! It felt awesome! Gonna get to watching the vids again and see if I've overlooked any pointers!
Just wanted to say that! Thanks for listening and thanks for Crossfit!

Comment #54 - Posted by: Brad/m/36/5'09"/175lbs at November 24, 2008 8:52 PM

Spectacular Jodi! I will be showing that video to quite a number of people.

Comment #55 - Posted by: a noble at November 24, 2008 9:00 PM

Nice work Jodi.
Looking forward to my first shot at bettering my previous WOD.

Comment #56 - Posted by: Refuerzo M/33/180/5'8" at November 24, 2008 9:01 PM

And yes you can rest between sets. The video post somewhere on the last WOD has the guy resting approx 5 min. between sets.

Comment #57 - Posted by: Refuerzo M/33/180/5'8" at November 24, 2008 9:03 PM

Anyone know how much weight she lifted? I'm guessing the two plates on each side were 45lbs, so around the 250lbs mark?

Comment #58 - Posted by: db at November 24, 2008 9:04 PM

Nice pull Jodi! Almost exactly triple your bodyweight, wow, doubt I'll ever achieve that in my life. Agreed, awesome vid to show women afraid being strong = bulky.

Also to Johnson, let's see a vid of your max effort deadlift and see how your back looks. Will it be 315lbs even?

Comment #59 - Posted by: gkeoc at November 24, 2008 9:06 PM

Gonna Kill it today.... Sounds awesome.
time to set a PR.


On a side note, Damn Jodi...... Great Job.

Comment #60 - Posted by: NewnanJustin M/29/69"/165 at November 24, 2008 9:08 PM

re: Jodi Bainbridge's deadlift

While I'm impressed to see a female lifter and a Canadian record, the rounding of Jodi's back frightens me and I can only shudder watching that lift. Her back muscles are not contracting isometrically during the lift - they are actually doing the lifting. Isn't this exceeding dangerous to spinal health?

I know competitive lifters do things that normal people won't, but I'm surprised there has been but one comment on this fact. Will no one comment on Jodi's back in that lift?

No disrespect intended to the record.

Comment #61 - Posted by: wesleygeorge at November 24, 2008 9:10 PM

she weighs 106 and pulled 311. holy jeepers!

Comment #62 - Posted by: Redding Mark S at November 24, 2008 9:10 PM

why doesn't CrossFit allow sumo dead lifts?

Comment #63 - Posted by: bucko at November 24, 2008 9:14 PM

Now this one im excited for tomorrow im jsut starting the crossFit program and finidng it hard to impelment exercises for one another. but this i can do here we go lynne

Comment #64 - Posted by: bigsteazymack at November 24, 2008 9:14 PM

Great work Jodi.

As for #28, when you start posting vids of your triple bodyweight deadlifts, THEN you'll be entitled to critique the form of others who've done so. Until then ... what a tool.

Comment #65 - Posted by: Curt at November 24, 2008 9:14 PM

how much should i rest between rounds or it doesn't matter ?? how to kick on this one

Comment #66 - Posted by: IG at November 24, 2008 9:20 PM

Great Lift Jodi! Congrats on the record.

Comment #67 - Posted by: Rob_M at November 24, 2008 9:25 PM

F'ing Aye Jodi! Nice work. I have caught a couple of your deadlift videos on youtube in the past, and I was impressed then.

You is one strong chicka.

-jj

Comment #68 - Posted by: Jeremy Jones - Diablo CrossFit at November 24, 2008 9:28 PM

sry mates i know this questions are annoying but i would love to do those WOD right and it is kind of new to me :
since they said "both exercises" does this mean i have to bench press then rest then do the pullups ??

Comment #69 - Posted by: IG at November 24, 2008 9:28 PM

Pullup question.
We allow palms forward, backward, and mixed. What about the hammer grip where you grasping two bars perpendicular to a normal pull up bar's orientation? I find they have these alot in globo-gyms and wanted to know the community's opinion of them. I can still butterfly off them, but they somehow feel like 'cheating' (whatever that means).

Comment #70 - Posted by: DJL at November 24, 2008 9:28 PM

Oh and one more thing. . .

The level of strength the fruit of your and Anthony's loins could produce is completely staggering.

-jj

Comment #71 - Posted by: Jeremy Jones - Diablo CrossFit at November 24, 2008 9:30 PM

Jodi is impressive, no question. But, can someone talk about the way her back rounds during the lift, please? In my limited experience I thought the goal was to keep the back flat, thus protected. Make this a teachable moment, please.

Comment #72 - Posted by: Beth at November 24, 2008 9:32 PM

First off, congrats to Jodi on an awesome accomplishment!! Keep it up!

Second, newbie question, should I be doing kipping pull-ups on this WOD or dead hangs?

Comment #73 - Posted by: James at November 24, 2008 9:38 PM

Way to go Jodi! That looked light!

Comment #74 - Posted by: Kurtis Bowler at November 24, 2008 9:47 PM

Regarding all the comments on her back form-
On the WODs or when conditioning/practicing lifts, form is paramount to strengthening the appropriate muscles and preventing injury.

Competition is different though. When competing you're not displaying form, you're trying to put up as much weight as possible. This happens with at pretty much all powerlifting meets. Squatters knees come in, backs round on deadlifts, and competitors apply every trick in the book on the benchpress.

For a meet, her form was actually much better than the norm.

Awesome job Jodi.

Comment #75 - Posted by: tauger 20/175/5'9" at November 24, 2008 9:49 PM

I know there is supposed to be rest between the sets, but is there supposed to be rest between the bench and the pull ups each time or no? Me and my buddy continue to argue about this each time.

Comment #76 - Posted by: Curtis at November 24, 2008 9:54 PM

First post. Please let me preface this by saying I have the most respect a person can have for another person for everybody in our armed forces keeping our freedoms in check everyday. Whether it be from purifying water to throwing lead down range.3 firemen went down in a plane crash a couple days ago in Utah. 2 were rescued in critical condition and have since been upgraded to stable. 1 died. And as they are all my brothers for life, the deceased was a close friend. Please keep all these families in your prayers along with our brave military who fights everyday so that i can bitch about high gas prices. Please stay safe brothers and sisters, and let us all better ourselves, in everyway, through crossfit. Thanks for everything you do.

Comment #77 - Posted by: M/32/6'2" 215 at November 24, 2008 10:01 PM

#76 Tauger said it pretty well but just to add, competative lifters will usually do some training with a rounded back for the purpose of making them stronger in that position because it does happen when you are trying that sort of effort. If you're not shooting to be a competative lifter and don't know exactly what you are doing, keep your back strait!

Comment #78 - Posted by: Andrew at November 24, 2008 10:26 PM

Bilbo #52 -

Not to sound like i'm splitting hairs, but "weightlifting" is actually the snatch and clean & jerk - deadlift, bench, back squat are powerlifting.

Book "Olympic Weightlifting: A Complete Guide for Athletes & Coaches" by Greg Everett is sort of like starting strength for weightlifting - http://www.cathletics.com/zen/index.php?main_page=product_info&cPath=4&products_id=155

Comment #79 - Posted by: Aimee at November 24, 2008 11:00 PM

def subbin incline bench... flat is for looks

Comment #80 - Posted by: Erez @ CLINCH fight n fitness school at November 24, 2008 11:04 PM


TSCHANZY 46 YOM 5'9" 166LBS Today's workout was LYNNE but I modified it and went for 100 Pulls ups as fast as I could and did it in 6:22 A NEW PR BY DEFAULT. I am happy with that for my 1st attempt but know I can improve it by adjusting my strategy. This is what I did time 20,20, 1,2,3,4,5,15,12,8.

I did the Body weight bench as RXed and beat last time by 2 total reps. last time 11,9,8,8,6=42 THIS TIME 13,10,8,6,7=44 NEW PR!

Comment #81 - Posted by: mtschanz at November 24, 2008 11:05 PM

Fantastic Jodi!

Comment #82 - Posted by: Littleredhead at November 24, 2008 11:38 PM

Did Lynne as RX'd with boots and utes
Bench PU
11 22
10 24
7 21
5 12
5 16
Total 133
5# lighter and 46 reps better than last time
Pull ups got me again, my hands (Mind) are always the weak point.

Comment #83 - Posted by: Noel / 32 / 68" / 175# at November 24, 2008 11:48 PM

m/29/73/183
as Rx'd
185 BP
5/20-5/15-3/15-3/15-3/10

Comment #84 - Posted by: PIM at November 25, 2008 12:09 AM

5 rounds:
155lb bench press: 42 (11, 9, 8, 7, 7)
pullups: 49 (10, 11, 10, 9, 9)

previous:
11/6/2008
155lb bench press: 37
pullups: 53

Comment #85 - Posted by: johnathon in seattle 27/5'8/165 at November 25, 2008 12:19 AM

Crossfit's Achilles heel?

Crossfit is evidence based, it simply has the best results. The only area I've yet to seen be proved is what happens to someones joints after doing this kind of high in tensity work for a period of decades.

I'm not sure if Its right or not but I feel like the surfaces of your joints (knees/hips especially) only have so much mileage on them before you wear through your cartilage and then you're done. I know that our bones can adapt and grow but the non vascular surfaces of our joints are pretty non regenerative

Am I selling the body short believing this or will crossfit prematurely wear you out?

I was thinking the other day that if I don't need to be an unstoppable tripathway'd killing machine but still want to do fitness in the most efficient effective way that maybe I should do 2 on and 2 off with the hope of my joints lasting longer.

You may as well reply cause I'm gonna keep asking till I get an intelligent answer...

Comment #86 - Posted by: Aaroneous at November 25, 2008 12:36 AM

Congrats Jodi!! That is awesome to see your hard work pay off!!! Keep it up and I bet we will be seeing a 3x bodyweight VERY soon!!

Comment #87 - Posted by: Miguel- Crossfit San Diego at November 25, 2008 12:47 AM

M/31/6'3"/200

Did 205 as bodyweight today.

13-13 (no rest)
12-14 (1 min rest)
11-13
9-9 (no rest)
8-9

Comment #88 - Posted by: Ben at November 25, 2008 1:21 AM

23/m/180
Still resting shoulder
21-15-9 of ~232lb deadlift and ~36" box jump
12:26
(deadlifts were performed with 45lb bar and 42.5k on either side, form was crappy)

Comment #89 - Posted by: Julian at November 25, 2008 1:43 AM

Comment #85 - Posted by: Aaroneous

Cartilage wear (CW) is to my knowledge not dependent on physical exercise in general. Impact and minor trauma, like long distance running (not POSE based) has been discussed as a cause of premature CW.

Contact sports are generally viewed as high risk activity if you want to keep knees in baby shape.

CF does not involve contact or trauma to joints or cartilage. It occasionally involves long distance running, but preferably in POSE style.

Conclusion: You risk very little doing CF in regards of CW, compared to many other physical activities. If you want to exlude something it would be the longer running WOD's, or get your POSE going and even that would not be a high risk activity.

There is obviously a lot more to this question, but I hope this will help and encourage you (and others) to keep doing CF.

/Fred

Check out this article if you want some more info on exercise and cartilage wear!

http://health.dailynewscentral.com/content/view/0001835/55/

Comment #90 - Posted by: Fred Frisell at November 25, 2008 2:03 AM

Outstanding Jodi! Not that this came as a surprise to anyone mind you. We all knew it was a done deal.

Comment #91 - Posted by: Jason - CrossFit Fredericton at November 25, 2008 2:06 AM

M/29/5'9"/195

as rx'ed
13/12
9/8
8/8
6/7
7/7

Had to do dead hang pull-ups since our baby dip/pull-up station would tip over if I tried kips.

Comment #92 - Posted by: James at November 25, 2008 2:26 AM

Congrats Jodi! That was an awesome lift!

Comment #93 - Posted by: Kevin Wood - CrossFit Moncton (27/m/173#/6'3) at November 25, 2008 2:32 AM

The Details:

Body Weight = 48 kg (106 pounds)
Deadlift 141 kg (311 pounds)

Comment #94 - Posted by: Anthony Bainbridge - CrossFit Fredericton at November 25, 2008 2:40 AM

150 5'7.5" 33 yom- this is post from yesterday after the accidental posting of Lynne for mon am which was amended after i did the wo-----love the program and all the hard work that goes into it so thanks again coach!

checked site last night and saw wod- went to bed and did it at 6am as usual after coffee 20 min earlier and now......bottom line is i had a pr!

bp 150
26/23/16/13/10- 88 pr by 2
pu-bodyweight with slight frog kick
24/20/17/15/14- 90 pr by 11

ready for more!

Comment #95 - Posted by: mike d at November 25, 2008 2:50 AM

#94- pullups were all chest to bar

Comment #96 - Posted by: mike d at November 25, 2008 2:52 AM

CONGRATS JODI!
What an inspiration to us all! Fantastic.

Comment #97 - Posted by: christin street at November 25, 2008 2:56 AM

Great job Jodi. Being someone who has had 3 back surgeries from doing lifts improperly, I cringed a bit with her form, but nonetheless, great job!

Yesterday:

50 bar muscle ups for time!
16:12

This was after doing about 20 before we decided to jump in and actually do 50 for time! My hands are so incredibly trashed! Worse than they have ever been! I whined and squealed like a pig in the shower! Too funny!

To hell with Lynne today!

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

Comment #98 - Posted by: JroCk at November 25, 2008 3:13 AM

Canadian Record! Great work Jodi. Between Jodi and Eva the Crossfit community has a few records to be proud of. Curious to know if there are any more out there...?

Comment #99 - Posted by: Julie parisien at November 25, 2008 3:16 AM

I am pretty sure in a fight - Jodi would kick my butt - even if her husband had my back.
Nice work.

Comment #100 - Posted by: Steven@CrossFitAffliction-Ft Lauderdale at November 25, 2008 3:26 AM

Any of you Virginia Crossfitters want to help out your Governor!

Today's Wall Street Journal has an article of your Governor's need to exercise.

See link for details: http://online.wsj.com/article/SB122754957282153647.html

Comment #101 - Posted by: Richard at November 25, 2008 3:27 AM

Decline Push Ups, Pull Ups
26, 5
23, 5
10, 5
8, 4
7, 3

Comment #102 - Posted by: Arnel Delosreyes at November 25, 2008 3:39 AM

Brand new to CF. This was only my 3rd WOD. I can't wait to be able to brag about the results in a few weeks (the sooner the better). I'm doing the WOD on my own & still a little unsure about some of the exercises. I'm currently finishing up my 15-month tour & soon I will be in the states again. Then I will be able to w/o with ppl who know what they're doing. lol

I had to scale the BWBP but only slightly: 25-25-35-35-35kg (reps ranging from 20-10). The pull-ups, yeah, not gonna post them until they get better. At the end, I threw in a few extra situps and a couple sets of DB swings. After the past couple WOD, my terps have commented "Wow, you're already finished?" and "You looked smoked!!". lol If they only knew!

Comment #103 - Posted by: Slim at November 25, 2008 3:44 AM

J - 37 5'11" 192
15-9 | 10-10 | 10-10 | 9-11 | 8-8

B - 33 5'9" 184
15-17 | 7-15 | 9-11 | 8-8 | 5-10

Comment #104 - Posted by: B at November 25, 2008 4:01 AM

awesome work, jodi!

congratulations!

Comment #105 - Posted by: ec at November 25, 2008 4:02 AM

as rx'd

bp 185# 19
pu 20
bp 185# 14
pu 15
bp 185# 10
pu 13
bp 185# 9
pu 12
bp 185# 8
pu 12
total 132

Comment #106 - Posted by: matt b grand cayman at November 25, 2008 4:04 AM

my bodyweight is 162 but i like challenge my strenght and always put 205lb on bench an add 35lb to pull-ups pr is bench 22-16-15-12-11 pull-ups 18-17-14-14-12 JODY big hugs and congrats from Ecuador...thats purist of strength...IM IN LOVE WITH CROSSFIT!! 3-2-1 GO

Comment #107 - Posted by: David at November 25, 2008 4:04 AM

M/26/5'8"/153#

6/17
7/14
6/14
4/10
5/10
total = 93

Comment #108 - Posted by: Eric at November 25, 2008 4:08 AM

34/M/185

BP / PU

28 / 36
16 / 26
13 / 23
9 / 21
9 / 21

Comment #109 - Posted by: JoeCam at November 25, 2008 4:09 AM

Comment #61 - wesleygeorge
Comment #72 - Beth

Was Jodi's deadlift textbook perfect? No, but these things happen in COMPETITION. Had this been in training and/or a warmup set, you can be sure it would have been called a "day" at that point.

Comment #110 - Posted by: Anthony Bainbridge - CrossFit Fredericton at November 25, 2008 4:13 AM

Not surprised at all Jodi!!

What a GREAT inspiration you are!
Congrats!!

So funny cuz just last night I was going through the interview vids and I saw yours and Anthony's 3 interviews for the first time. Don't know how I missed it- and here you are today!

Comment #111 - Posted by: gina johnson f/46/130 at November 25, 2008 4:17 AM

Have only benched my body weight once before. Think I might be using the Smith machine for this one.

Comment #112 - Posted by: Tom at November 25, 2008 4:20 AM

Nice work Jodi... Saint John needs a crossfit gym btw ;)

Comment #113 - Posted by: rwf at November 25, 2008 4:21 AM

30/m/5'10"/215

as rx'd

BP: 5,5,6,5,3
PU: 12,12,10,10,10

Total pullups went from up from 39 to 54

Comment #114 - Posted by: D Craig at November 25, 2008 4:21 AM

M/40/185

"Lynne"

Five rounds for max reps of:
185lb bench press
Pull-ups

7/30
7/26
6/21
7/21
6/20
-----
33/118

Comment #115 - Posted by: toby or not toby at November 25, 2008 4:30 AM

49m/5'10"/225
cfwu x 3
"Lynne" as rx'd
bp-19
pu-30
total-49
shoulder impingement will not allow me to bench worth a hoot.

Comment #116 - Posted by: stick at November 25, 2008 4:32 AM

205 on bench

9/11
5/12
5/12
3/11
5/9

27/55 not bad. Will def improve on next one.

Comment #117 - Posted by: Ben (71" 200#) at November 25, 2008 4:33 AM

49m/5'10"/225
cfwu x 3
"Lynne" as rx'd
Bench-19
Pull ups-30
total-49
Shoulder impingement does not allow much (except pain)on the bench.

Comment #118 - Posted by: stick at November 25, 2008 4:35 AM

Jodi-
Well done, pretty girl! Congratulations! What's your next goal?
-Karen

Comment #119 - Posted by: Spider Chick at November 25, 2008 4:36 AM

m/32/185/5'10"
25, 17
20, 17
16, 15
15, 12
12, 13
BP-88 (pr) from 86
PU-74 (pr) from 55
Very happy with the improvement on the pullups
from only 19 days ago. This Crossfit is pretty good.
~Crossfit for life till death~

Comment #120 - Posted by: BobNJ at November 25, 2008 4:55 AM

24m/175/5'7"

Couldn't do it as rx'd, didn't have the right weight or equipment so I modified it a bit. 185lbs bench press and 175lbs lat pulldowns

BP PD
15 15
10 13
9 12
8 11
7 11

49 62

I'm looking forward to doing it as rx'd

Comment #121 - Posted by: td2ultimatexfit at November 25, 2008 5:04 AM

Doing a dead of 311 at 106 is incredible. I'm 185, so
for me to do the equivalent, I'd have to pull 544. I'm
certain that my back would not only flex a little, but
down right snap in two.
Way to go Jodi!

Comment #122 - Posted by: BobNJ at November 25, 2008 5:09 AM

M/37/188/5'9"
Used 190 on bench

15/21
11/19
9/18
8/16
6/15

Comment #123 - Posted by: ferb44 at November 25, 2008 5:10 AM

48/male/6'/205lbs. week 3 of crossfit
Did 205 bench 5 sets all singles. (Last month I did 205 for 5 reps...did not have "it" today....also no spotter cost me a few reps.)
Pullups 5/3/4/3/3 with kip. Total 18. Need work...and to shed some excess bodyfat to streamline the chassis a bit. Lynne is snickering...I can hear it.

Comment #124 - Posted by: michaelg at November 25, 2008 5:11 AM

Sunday-
Ran 7.5 sets intervals of 3 min hard/ 3 min jog

Soccer- 60 min

Monday-
C&J x30 @ 100#
= 20:11

Previously had done at 90# for about 13 min. With a 100# I wanted to sub 20 so with a little more effort, looks like I can get there next time.

Erin

Comment #125 - Posted by: in8girl at November 25, 2008 5:16 AM

32/m/180/5'8"

185 on BP

BP PU
20 25
15 20
14 18
10 16
10 18

Comment #126 - Posted by: Pete M. at November 25, 2008 5:18 AM

Impressive performance Jodi Congrats

Comment #127 - Posted by: Todd Ferguson at November 25, 2008 5:22 AM

I've been training with Cross Fit Ocean City for 5 weeks now; Love the Workouts! This was my first "Lynne." I was pretty taxed at the end.
31/M/195:
1)15bp/15pu
2)12bp/15pu
3)8bp/12pu
4)6bp/12pu
5)5bp/14pu
46 total bench reps, 68 pullups

Comment #128 - Posted by: J Stoeckel at November 25, 2008 5:35 AM

38/m/237
8/5,7/4,6/3,5/2,6/3
235lbs

Comment #129 - Posted by: Andy at November 25, 2008 5:35 AM

41/m/6'/210
BP155 10/10/9/8/8
Assited PU 10/10/8/7/5

Comment #130 - Posted by: EastIdaho at November 25, 2008 5:42 AM

22/F/162/5'8"

Set 1: 105lbs/10 reps and 10 assisted pull-ups
Set 2: 105lbs/8 reps and 10 assisted pull-ups
Set 3: 95 lbs/10 reps and 8 assisted pull-ups
Set 4: 95 lbs/10 reps and 6 assisted pull-ups
Set 5: 95 lbs/10 reps (broken up in 5 and 5) and 2 assisted pull-ups

Then a run from crossfitendurance.com! Didn't have much time to be breaking up the workouts today...Last day of classes for the semester (before exams)!!!!!

Comment #131 - Posted by: TennekkeeTitan at November 25, 2008 5:43 AM

Weight 170

BP: 15/12/12/12/10
PU: 12/10/10/10/7

Comment #132 - Posted by: Hale at November 25, 2008 5:46 AM

hahaha, how did HQ know I sprained my knee last night?

Comment #133 - Posted by: sean 5'6"/150/27M at November 25, 2008 5:47 AM

Congratulations, Jodi!

Comment #134 - Posted by: Leo S. at November 25, 2008 5:47 AM

M/36/180lbs.

Great job Jodi B!!

As for "Lynne":
(Used 185 lbs. for bench press.)

17bp/32pu
14bp/28pu
12bp/23pu
12bp/24pu
9bp/25pu

Total: 64/132 (196)

Comment #135 - Posted by: Dmart149 at November 25, 2008 5:51 AM

Awesome job, Jodi! What fed are you competing in there?
If you're ever in Northern Ontario, stop by and show off!

Comment #136 - Posted by: Chris Cooper at November 25, 2008 6:03 AM

Congratulations, Jodi. You and Anthony are truly outstanding human beings. Keep pushing the limits.

Best,

Jon

Comment #137 - Posted by: Jon Gilson at November 25, 2008 6:05 AM

As Rx'd. I weighed in at 202, and I used 205.
Round Bench Pull-ups
1 14 30
2 8 20
3 6 15
4 5 15
5 5 20
38 100
138 total

Comment #138 - Posted by: N8 34/511/205 at November 25, 2008 6:08 AM

Holy crap! I just looked it up and realized I blew my last PR out of the water. My last total was 38 bench press, and 81 pull-ups. This time was the same bench and 100 pull-ups. Thanks X-fit! I guess this is the right kool-aid.

Comment #139 - Posted by: N8 34/511/205 at November 25, 2008 6:12 AM

M/27/215

Didn't realize I gained a few pounds(good weight). Only did 205. It was still tough.

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

Comment #140 - Posted by: CT at November 25, 2008 6:23 AM

Bench Pullups
13 12
9 9
7 7
6 7
8 9
43+44=87

Comment #141 - Posted by: Cayman Carl at November 25, 2008 6:25 AM

29/m/63kg

Congratulations Jodi, fantastic weightlifting!

Any chance you would call into visit my gym and show the muscle heads in front of the mirror bicep curling 10kg how its done?

Comment #142 - Posted by: gerard mcauliffe at November 25, 2008 6:26 AM

#6 - Some people's idea of stretching=holding onto their foot by their butt for a bit before bench pressing. I'll assume you know what dynamic and static stretching are.

1. Make sure your pre-WOD stretching is dynamic/active. Sitting down does NOT equal warming up.

2. A lot of the stretches you do post WOD won't do much to budge the tighter muscles/tendons. Check out "Your calves are tight, bro." on the San Francisco CrossFit blog site. And the "Hamstrung" post from CrossFit Virtuosity. PNF stretching can be a far more effective method of stretch even though it takes more effort and many people just don't stretch WELL, allowing the weaker/looser muscle to do all of the lengthening.

Comment #143 - Posted by: buretto 6'2" 199# 34yom at November 25, 2008 6:27 AM

m/31/5'9"/167

BP (165lbs): 5, 5, 5, 5, 5 = 25
PU: 22, 18, 20, 18, 18 = 96

total = 121 (PR by 9)

Comment #144 - Posted by: elliott at November 25, 2008 6:30 AM

M/41/5'11"/185

140#

5/9CU
5/8PU
5/8CU
4/7PU
5/8CU

F/38/5'6"/140

95#

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

Comment #145 - Posted by: nutfam at November 25, 2008 6:33 AM

as Rx'd

m/26/5'7"/190

bp: 5, 4, 4, 2, 3
pu: 9, 10, 8, 8, 6

This my 3rd week of cross fit. I'm hooked. Only my second time to attempt body weight bench, the first being the last "Lynne" earlier this month.

Comment #146 - Posted by: Ty at November 25, 2008 6:40 AM

70 kg

BP/PU
8/8
8/8
6/8
6/8
12 w/55 kg/10

Comment #147 - Posted by: Sgt. Jon at November 25, 2008 6:52 AM

BP PU
16 15
14 13
10 12
7 11
6 10

113 - two less than previous PR - I think I might have done the previous backwards PU first...

Comment #148 - Posted by: Kirk Elder at November 25, 2008 7:00 AM

Used 175 on bench so I could compare to previous times:

BP: 13, 10, 8, 6, 5 (42 - Tied PR)
PU: 25, 21, 16, 12, 10 (84 - PR)

Comment #149 - Posted by: Edwin 26/M/68"/170 at November 25, 2008 7:00 AM

38/m/145

BP. 7-6-5-4-5
PU. 27-23-21-20-16
Total: 134
Three minutes rest between rounds. No rest between
Bench and pullups.

Comment #150 - Posted by: M. Sands at November 25, 2008 7:06 AM

Bench Press 225 - 13,11,10,9,7 = 50
Pull Ups - 15,15,13,12,10 = 65

Nice work out but surely taxed the back and chest.
The last couple of PU's on each set were assisted by spoter, still mostly me though.

Comment #151 - Posted by: Iraq Fire Chief at November 25, 2008 7:06 AM

bw235

25bp/28
18/20
15/18
12/14
11/13

81bp/93pu

Comment #152 - Posted by: b-rad at November 25, 2008 7:10 AM

Wow Jodi that was amazing -- and 100% raw as well (no belt) - hats off to you! :)

Comment #153 - Posted by: Kelli at November 25, 2008 7:10 AM

bw 165

bench 185
pullups dead hang + 20 lbs.

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

Comment #154 - Posted by: paulw at November 25, 2008 7:14 AM

29/M/160/5'8"

13/16
13/15
09/14
10/13
10/14

Comment #155 - Posted by: AF Pimp at November 25, 2008 7:21 AM

used 205 on bench

15/13
14/12
12/6 slip
11/11
13/12

Comment #156 - Posted by: John Millen M/31/5'9"/195 at November 25, 2008 7:22 AM

Fantastic Jodi. Congrats.

Comment #157 - Posted by: Jeff at November 25, 2008 7:24 AM

Congrats Jodi..nice pull!!!

As Rx'd

BW 185

11/15
9/11
6/12
7/9
6/11
Total=97(pr)

Comment #158 - Posted by: RC at November 25, 2008 7:26 AM

This was my first completed WOD.

165 lbs.

10/9
8/7
4/5
5/6
5/5

Comment #159 - Posted by: Michael at November 25, 2008 7:26 AM

BP: 10, 8, 7, 7, 7
PU: 30, 22, 22, 25, 22

BP @ 81kg

I weighed myself right after and I was a little short on the BP. Still, I did better this time than last time. I also took appx. 3 min rest in between all sets instead of going right from the bench to the PU's. Definately a different wod but I liked it better. More rest = better numbers.

Comment #160 - Posted by: Nolan at November 25, 2008 7:27 AM

didn't have a spotter, subbed 80% dumbbells

BP: 11, 11, 10, 8, 10
PU: 8, 8, 8, 8, 9

As an aside, when I first started CrossFit in August with Murph as my first workout, I could only do 6 sets of 3 pullups. Today, 5 sets of 8 or more and possibly could have squeezed one or more in there some where. CrossFit rocks.

Comment #161 - Posted by: brett_from_wylie at November 25, 2008 7:29 AM

#46 -chimmy and #50 -Josiah,

From Lynne Pitts on the CF Discussion Board:

"There is NO requirement, intent, or suggestion to move from bench to pullup bar with no rest.

So saith the namesake of the WOD.

PS, don't tell me 'well that's the way Brendan did it.' "

I also take this to mean rest as you would a regular lift day, as long as you need without getting to cold, again as there is no listed rest requirement.

Comment #162 - Posted by: penty at November 25, 2008 7:31 AM

Nice work Jodi! Tell Anthony and the gang I said hello.

Comment #163 - Posted by: Speal at November 25, 2008 7:36 AM

m/30/162

used 165# on BP

bench: 10, 10, 8, 8, 7 = 43 (last time 43)
pullups: 26, 23, 21, 17, 21 = 108 (last time 111)

Comment #164 - Posted by: rowcoach at November 25, 2008 7:37 AM

New to Crossfit. Been doing the WOD's and other modified workouts for about four weeks. Former 'weight lifter'/trainer idiot who is thankful that I've run across such a dynamic, functional and most important - hardcore program. I feel like what I've done as a high school coach, athlete, and trainer up until now was all less than perfect, if not useless. What an incredible system and amazing website. Thanks, I'm indebted to all the people who have anything to do with the site.

Lynne using 175#
BP / PU
19 / 21
18 / 22
16 / 18
13 / 16
14 / 17

(80 + 94 = 174) Not too bad for a newbie, I think.

P.S. As a former Navy special security forces unit squad leader, THANK YOU for your commemoration to those fallen heroes who have made the ultimate sacrifice for our freedom. Let's never forget that we are the land of the free BECAUSE of the brave.

Comment #165 - Posted by: mhugus (m/175/5'8"/32) at November 25, 2008 7:37 AM

4 @ 160lbs (72kg) 8 out
7 @ 150lbs (68kg) 8 in
6 @ 150lbs6 out
5 @ 150lbs6 in
5 @ 150lbs4 out

Tot: 27+32=59

Comment #166 - Posted by: vswe at November 25, 2008 7:40 AM

M/178/5'10/22

Lynne as RX'd used 180lb bench press.

1. 5 reps BP, and 20 PU
2. 5 reps BP, and 15 PU
3. 2 reps BP, and 13 PU(didn't give myself enough rest here)
4. 3 reps BP, and 16 PU
5. 3 reps BP, and 14 PU

Comment #167 - Posted by: ryan u. at November 25, 2008 7:48 AM

The HQ website has tons of great instructionals on so many of the Oly and slow lifts, but very minimal on the deadlift. Unless I have missed it (please tell me if I have) can the Crossfit Gods put on some instructional info on this deceptively complex lift. This seems to be a foundation for a lot of other lifts, and I don't know if I am doing it right.

Thanks, Crossfit, for the amazing and free resources.

Comment #168 - Posted by: Josh M at November 25, 2008 7:49 AM

Question for Powerlifters:

A friend of mine has been crossfitting for the last 6 months, he has become a lot stronger and lost about 45lbs in body fat and now weighs 198lbs. His crossfit total is 1,125lb. He wants to get into powerlifting. He went to a powerlifting gym and the trainers there told him he needs to do bodybuilding type training, e.g dumbell presses, dumbell flys, lateral raises and machine weights etc. Is this correct?
IS it better to combine crossfit and powerlifting or crossfit/powerlifting and bodybuilding type training?

Any answers much appreciated.Thank you

Comment #169 - Posted by: gerard mcauliffe at November 25, 2008 7:49 AM

As Rx'd BW 115#

BP/PU
3/25
3/22
2/23
1/21
1/22

Total 10/113=123

First time did "Lynne" as Rx'd. Lots of room to improve and PR on the bench press---LOL!

Comment #170 - Posted by: Kim Phan 27/F/115 CrossFit Emerald Coast at November 25, 2008 7:51 AM

"Lynne"
5 Rounds of:
Max Bodyweight Bench Press
Max Pullups

Round 1: 10/21
Round 2: 9/21
Round 3: 5/16
Round 4: 6/16
Round 5: 6/15

Score: 125

No PR, but last time I rested for 3 minutes in between the BP and Pullups.

Bodyweight: 168
Weight Used: 170

Comment #171 - Posted by: RV-KY @ Underground Fitness, KY at November 25, 2008 7:52 AM

M/52/174
"Lynne" as rxd:
Bench Press - 15,8,8,7,6
Pull-ups - 31,30,30,20,25
Total = 180
Day 5 of push-up challenge

Comment #172 - Posted by: Calgary Colin at November 25, 2008 7:53 AM

Thanks tom # 41

Comment #173 - Posted by: Chris at November 25, 2008 7:53 AM

Hi there u people rock man this whole crossfit t is the most awesome thing in workouts i guess better then anything out there I am doing it for past two weeks or so it really kick some serious ass most of the i m sore btw I m from India and u guys really rock.

Comment #174 - Posted by: manu at November 25, 2008 7:53 AM

Anyone have advice on a substitution for rope climbs/towel pullups. I am missing my left hand and my prothesis does not allow me to do either of these exercises. I know it's Sundays workout but I'm playing catch up from being in Ohio for the OSU v. Michigan game.

Comment #175 - Posted by: JD at November 25, 2008 7:54 AM

ChicagoChicagoChicago

70/175/38

3minutes rest between sets

155 7 reps - 10 pullups
8 10
6 8
4 7
4 6

29 reps - 4495 lbs 31 reps - 5580 lbs

Comment #176 - Posted by: ChicagoChicagoChicago at November 25, 2008 7:54 AM

Damn - I weighed in 5# heaver today than last time!!!

'Lynne' as Rx'd (170# BP):
22/30
18/25
14/21
11/18
10/20
----------------
75(PR)/114= 189 total(PR)

I used to do this allowing multiple off-the-bar regrips. Stayed on the bar this time to keep better legitimacy. I'll call it a PR.

Comment #177 - Posted by: Mike Mc 30/5'9"/170# CrossFit Emerald Coast at November 25, 2008 7:54 AM

33/F/5'10"/150

Per my usual:
120# Bench Press
No rest between BP and pull-ups; 5 min. rest between rounds

7/21
7/20
5/17
4/16
3/14

TOTAL = 26/88 (114)

Today I PR'd for bench (+1), pull-ups (+13) and overall score (+16)

Comment #178 - Posted by: Laura DeMarco - CrossFit Rx at November 25, 2008 8:00 AM

Great job Jodi! That is an huge amount of weight period. To top it off, for someone who weights 106 lbs --- WOW!! just WOW!!

Comment #179 - Posted by: Andy W. at November 25, 2008 8:00 AM

Bench 18, 16, 13, 11, 10

Pull ups 32, 28, 28, 28, 28

Total 202 PR (up 21 from 11-6-08)

My shoulders are trashed!

Comment #180 - Posted by: Forrest (m/190/5'10"/32) at November 25, 2008 8:00 AM

Great job Jodi...that's awesome!

Comment #181 - Posted by: MikeG_CFATL at November 25, 2008 8:01 AM

#168 Josh M:

There's a bunch of videos on the deadlift here: http://www.crossfit.com/cf-info/excercise.html#Power

Comment #182 - Posted by: kurt_eh m/33/195#/5'10" at November 25, 2008 8:02 AM

Scaled down benchpress to 80kg
7pu, 7bp
5pu, 7bp
5pu, 6bp
4pu, 5bp
4pu, 6bp

Comment #183 - Posted by: juro at November 25, 2008 8:07 AM

I did a level one cert at Fort Bragg last summer but this is my first week of really starting to follow the program. So far I'm loving it. Keep up the good work everyone.

26/m/6'4"/225 lbs

225 lbs for bench

8 reps 12 pullups
10 12
10 12
10 12
8 12

46 reps 60 pullups

Comment #184 - Posted by: Adam at November 25, 2008 8:09 AM

Heh, under 105 lbs and she deadlifts over 310 lbs. That's more than a lot of guys. You gotta love it.

Comment #185 - Posted by: Matt DeMinico at November 25, 2008 8:13 AM

175#benchpress/pullups
10/20
8/15
7/15
8/10
7/12
I've lost some bodyweight, but overall, my numbers are better than 11-6-08. Definately in the pullup area.
It seems I am not getting the strength I need in the benchpress or even in max rep pushups. I think these are two different types of muscles firing off (strength vs. endurance muscle fibers)but it just feels I gass too quick with either these days. Is it diet, or what?

Comment #186 - Posted by: Brad/m/36/5'09"/175lbs at November 25, 2008 8:14 AM

Mark:
155# 6,6,6,6,6,
Pullups: 42,31,34,32,31

Theresa:
95# 6,6,6,7,8
k.pullups: 6,6,6,6,6 (no assistance! will I ever get to 30's? Great Job Mark!!)

Comment #187 - Posted by: Mark & Theresa at November 25, 2008 8:18 AM

24/m/250

As rx'd

12/13
11/15
8/14
8/10
9/11

Comment #188 - Posted by: FSO P at November 25, 2008 8:22 AM

m/32/160lbs

BP 73kg: 6,6,6,4,3
PU: 11,7,6,5,4

Comment #189 - Posted by: Marky G at November 25, 2008 8:22 AM

Wow, so many impressive folks! I am a week into crossfit workouts and still in the pathetic phase.

m 43 5'10" 205lbs

bench - 205 x 4,3,3,2,2
pullups - dead hang x 7,4,3,3,3

Looking forward to getting better.

Comment #190 - Posted by: Steven at November 25, 2008 8:22 AM

bp 12,12,12,11,10
pu 20,21,22,21,20

161

@ 185#

Comment #191 - Posted by: MPD Dan at November 25, 2008 8:24 AM

M/39/6'0"/155

As Rx'd (Brendan style)

8/22
6/18
5/13
5/12
4/10

Total = 28+75=103

PR remains 155, two months on the DL effectively took away my first (best) set. That and being careful with my shoulder by killing momentum and going to full extension slowly every rep took away a lot of pull-ups. I think it will come back quickly and I'm just glad to be working out again.

Comment #192 - Posted by: JPW at November 25, 2008 8:25 AM

Went lighter on this since I didn't have a spot, and the smith machine was in use.

Did 60kg bench press
8/9/11/9/8

And for pullups
3/2/3/3/2

Comment #193 - Posted by: Seiji M/30/85k at November 25, 2008 8:26 AM

Question: If I can't bench my bodyweight yet, what's a good guideline for choosing a weight? I weigh 150# and can do 20 reps with 95# . . .

I'd appreciate any suggestions. Thanks in advance to all the crossfitters for keeping such a helpful forum going.

Comment #194 - Posted by: jenny at November 25, 2008 8:27 AM

115# 10/11 12/13 12/8 pu 1st set hands foward 2nd set hands back 3rd set hands foward

Comment #195 - Posted by: ccraft at November 25, 2008 8:29 AM

m/34/172

As Rx'd

170 pound bench:
12,8,6,4,4

Pullups: 12,8,6,4,4

Preacher curls: 100 pounds, 10,8,6

Comment #196 - Posted by: seans at November 25, 2008 8:29 AM

32m/71"/170

Lynne as RX'd
bp/pu
1. 13/22
2. 8/16
3. 4/16
4. 5/11
5. 5/15

Comment #197 - Posted by: Jason M. EUG at November 25, 2008 8:31 AM

28/M/140

I don't have a bench or a spotter, so I subbed parallette pushups with feet elevated on a 23 inch box.

23/19
22/13
20/16
22/15
19/11

Total: 106/74

Comment #198 - Posted by: Eric E at November 25, 2008 8:31 AM

Comment #169 - Posted by: gerard mcauliffe

Bodybuilding exercises? No.

You need to do compound lifts, such as bench press, dips,deadlift and squat if you want to see improvement in those areas. Isometric lifts i.e. bicep curls, tricep kickbacks...are more for aesthetic effects not power.

Powertraining can be accomplished on a 3 days/week type schedule while sprinkling crossfit throughout.

Comment #199 - Posted by: Eric Duechle at November 25, 2008 8:36 AM

Is there anywhere on the crossfit site that gives some benchmark performance data for the WOD's.
Eg, beginner, imtermediate, advanced and elite targets?

Comment #200 - Posted by: jhutchmd at November 25, 2008 8:36 AM

used 180lb
22/26
19/22
15/20
13/20
13/20
Total=190

Comment #201 - Posted by: Spalatro male/27/175lbs/5'11 at November 25, 2008 8:41 AM

Very nice work Jodi!

Bodyweight bench presses and TSC no kip, dead hang, throat touching bar pullups. 3 minute break between couplets:

14-15
14-15
14-15
12-15
10-14

64 benches and 74 pullups, up one and three from the last Lynne I did this way. Still trying to make 14 benches and 15 TSC pullups each round....

Comment #202 - Posted by: Kelly Moore 45/F/5'/114# at November 25, 2008 8:41 AM

185 x 3 (5 sets)
pullups: 12,10,9,7,7

Comment #203 - Posted by: acswiecki at November 25, 2008 8:42 AM

Thanks Eric Duechle.

Thats what i thought. After reading books from guys like Pavel Tsatsouline and following Crossfit i know bodybuilding doesnt get you really strong. I was amazed that an instructor in a Powerlifting gym would want someone to do isolation exercises. The only thing is the trainer can lift serious weight so gives credability to telling people to lift this way.

Comment #204 - Posted by: gerard mcauliffe at November 25, 2008 8:47 AM

WOD Using 83% bodyweight (145#) for bench press.
Round 1: 6, 30
Round 2: 2, 12
Round 3: 4, 13
Round 4: 6, 16
Round 5: 3, 12

M/42/175#

Comment #205 - Posted by: Steve Cole at November 25, 2008 8:48 AM

27 / M / 5"11 / 161 lbs

I had a lot of time today (and no bench), so I changed it up and kept the same movements

250 pull ups
250 push ups
for time

45:48

Comment #206 - Posted by: DoubleZero at November 25, 2008 8:50 AM

BW 185
4/9
5/7
5/7
4/6
5/5

Comment #207 - Posted by: jwl at November 25, 2008 8:52 AM

Lynne:

HT 5ft 7in BodyWeight: 175

BP PU
10 13
15 15
17 18
13 15
13* 14

*Did 225lbs five times max effort (on a bet) and 185 8 times max effort.

Rest between sets was however long it took 4 others to complete the bench with me leading the rounds.

Great workout the Marines I did it with enjoyed the challenge and camaradrie.

Comment #208 - Posted by: Levi at November 25, 2008 8:53 AM

Changed it up a little at SPC Crossfit:
max deadlift
max pull-ups

max hang cleans
max pull-ups

max push press
max pull-ups

max hang cleans
max pull-ups

max deadlift
max pull-ups

225 lbs for the deadlift
135 lbs for the hang cleans
115 lbs for the push press

totals:
WL PU
14 17
5 13
10 15
6 15
7 15

Comment #209 - Posted by: Joe at November 25, 2008 8:56 AM

M/24/265lbs/75in

Subbed incline at 225lbs for bench

6 bp 9pu
8bp 8pu
8bp 8pu
10bp(assisted) 10 pu
7 bp 7pu

Comment #210 - Posted by: Ryan at November 25, 2008 8:57 AM

I can't do BW bench press (132). :(

But I'll do my best with a lower weight. Hopefully I will get down to my old weight of 110 before long, then it will be a lot easier to bench press my weight! Ha!

Comment #211 - Posted by: Nicole at November 25, 2008 8:58 AM

21/M/163
Due to equipment available, subbed # of push-ups without pausing and non-kipping pull-ups

24-3
16-2
17-2
18-1
15-2

Smacked my jaw on the bar on the last pull-up. No, I don't know what was happening with those push-ups, either. :-)


Comment #212 - Posted by: Jeff A at November 25, 2008 9:05 AM

Can't do BW bench press

Did...155# bench press
10-11-8-10-8

and then 2 pull-ups (more like 2.5 to start, 1.5 at the end) and 3 super slow negatives 5 times.

Comment #213 - Posted by: MC Warsaw 23/m/6'/220 at November 25, 2008 9:10 AM

Press (180lbs) - 13,11,9,9,9
Pull (bw=176)- 15,12,12,11,11

51/61 Total

Strict pullups. Tied PR on pulls but 2 reps shy on press PR. (press PR is with 175lbs)

Comment #214 - Posted by: CHAD ETOWN (27/5'11"/176) at November 25, 2008 9:12 AM

M/39/5'6"/193

BP/DHPU
11/15
11/14
9/12
7/13
6/14

44/68

Wow... beat last Lynne (36/48).

Didn't have a headache this time... probably helped a bit.

Comment #215 - Posted by: Mike C. at November 25, 2008 9:21 AM

Great to see this video up. Way to represent with the socks Jodi! Does the red skull kettlebell blend in with the bloody shins?

Comment #216 - Posted by: Haya at November 25, 2008 9:21 AM

I am 6'3'' and about 180-185lbs and I have a very hard time benching my body wieght. I can do it about 2-3 times MAX. Should I lower the wieght? I have been doing crossfit for about 3 months now and I have noticed that chest is very rarley worked on, other then the occasional pushups/burpees, but not much wieghted chest. Should I also be working on chest on the side in addition to crossfit?

Comment #217 - Posted by: Cam at November 25, 2008 9:24 AM

45/M/6'/180

PRESS: 16, 14, 11, 11, 9 @ 185 POUNDS.
PULL-UPS: 24, 19, 17, 13, 12 ALL DEAD HANGS.

1 MIN REST BETWEEN PRESS AND PULL-UPS. 2 MIN REST BETWEEN ROUNDS. LOVE THIS WOD!!

JIU-JITSU TONIGHT-1.5 HRS.

BAD COMPANY

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Comment #218 - Posted by: ROBERT SUTHERLAND at November 25, 2008 9:24 AM

22.m.135.65"

as rx'd
Bench Press 27, 20, 16, 15, 13 Total: 91(PR)
Pull Up 24, 20, 20, 19, 15 Total: 98(PR)
Total: 189(PR)

Last Time:
Bench Press 28, 20, 15, 14, 12 Total: 89
Pull Up 22, 18, 20, 18, 15 Total: 93
Total: 182

Comment #219 - Posted by: Francis Vu Nguyen at November 25, 2008 9:25 AM

WOW! Saw the video

GREAT JOB JODI! Very impressive!!

Erin

Comment #220 - Posted by: in8girl at November 25, 2008 9:27 AM

Nice job on the deaddy!!

Comment #221 - Posted by: Melissa Cvjeticanin CF Mississauga at November 25, 2008 9:29 AM

M/24/107kg/188 cm

Bench press 80 kg
3, 1, 1
70 kg:
1, 1.

Assisted Pull-ups, 28 pound assist.

10, 7, 6, 6, 6.

Comment #222 - Posted by: Julen at November 25, 2008 9:29 AM

as rx'd

BW BP/PUs
7/18
8/20
5/17
4/15
5/13

=29/83

compared to:
2/17
4/17
3/12
3/13
5/8

=17/67

Comment #223 - Posted by: jpizzle at November 25, 2008 9:31 AM

85lb bp

Bench: 6,4,4,3,3=20
Pullup: 19,19,17,18,17=90
Total= 110

Comment #224 - Posted by: SueAnne/F/48/5'6"/132 at November 25, 2008 9:33 AM

Is there supposed to be any time taken between sets of BPs and pull ups?

Comment #225 - Posted by: Frank Viggiano at November 25, 2008 9:42 AM

m/39/6'/238

BP (240): 10, 9, 7, 6, 5 (37-improved 2 reps)
PU (deadhang): 6, 6, 6, 5, 5 (28-same)

Comment #226 - Posted by: CJP at November 25, 2008 9:51 AM

M/40/5'6"/163lbs

BW BP/PU
18/12
12/10
8/8
7/10
6/8

=51/48

Comment #227 - Posted by: James C. Barchenger at November 25, 2008 9:53 AM

M/5'9"/27/185

Smashed my previous PR by 50 reps.

BP PU
8 16
9 20
8 15
10 10
9 20

Total - 125

The amount of rest between set definitely makes a big difference in performance, at least for me.

Comment #228 - Posted by: dlb at November 25, 2008 9:56 AM

Wow i again am humbled...

Post workout BW 175 (too much turkey, and water weight has me up from 171-2ish). Did some light bench as a sub for dips in the WU

3/15 171.5
4/15 166
4/10 155
4/10 155
3/9 155

My lack in pull ups tell me i was having a bad day, but my numbers on the bench confirm the fact that i have no boobs : [

Comment #229 - Posted by: Jeremyash at November 25, 2008 9:59 AM

Bench- 15/13/10/10/7
PU- 25/20/15/15/11
total= 141
I blew it on the pull-ups. Last total 146. Bench improved, but still recovering from back injury. only at about 80%.

Comment #230 - Posted by: magnus 23/5'8"/150 at November 25, 2008 10:00 AM

113 pullups
30 bp bw 175

more then satisfied with my pullup numbers, need to work on the bench press

Comment #231 - Posted by: kris kepler at November 25, 2008 10:14 AM

17/24
12/21
10/20
9/23
8/26
=
170 TOTAL

(52 reps better than last time!)

Comment #232 - Posted by: Steven Willis (M/20/5'9"/175) at November 25, 2008 10:23 AM

Bench (195) 10-8-6-4-4 = 32
Pullups 10-7-6-4-5 = 32

Bench: 7 better
PU: 8 better


Comment #233 - Posted by: Headhunter at November 25, 2008 10:26 AM

Frank-

There is no time component to this WOD (per Lynne Pitts herself)

You are supposed to move directly from the bench press to the pull-ups. Set a standard rest interval for yourself for between the rounds. I use 2 minutes. Important thing is that whatever you do this time, do the next time so you can compare apples to apples and can easily see in the increased work capacity across broad time and modal domains.

Hope this helps.

3,2,1....

Comment #234 - Posted by: Iron Major at November 25, 2008 10:27 AM

m/41/6'02/190#

200#BP Body weight pullups
12 15
8 12
5 10
4 9
3 8

Comment #235 - Posted by: jl at November 25, 2008 10:31 AM

m/29/5'9"/168#

Hit Sunday's WOD today.

WOD
3 rounds of:
21x Knees to Elbows
21x Kb OH Swing @ 53#
21x Push-Ups
45x Towell Pull-Ups (subbed for rope climbs)
21x Box Jumps (used a bigger box than rx'd-24")
21x Back Extensions
42x Walking Lunges (subbed for 150ft)

As Rx'd - 23:45

Comment #236 - Posted by: The Edge at November 25, 2008 10:37 AM

Press 155lbs
12
11
8
10
9

Subbed dead hang chinups for pullups
12
12
11
10
9

Has anyone else felt that their bp has gone down since starting CF? If anyone has any suggestions as to what I'm doing wrong please help?!? My bp sucks now....

Comment #237 - Posted by: JB at November 25, 2008 10:38 AM

In response to #204 Gerard. First of all I would say yes, if the trainer is very strong and he has gotten other people strong then he does have very good credibility. I know what pavel says, but he isn't a powerlifter, if your friend really wants to be a competitive powerlifter then he need to seek out people that have competed and know the path to success. Crossfit is amazing for creating "general fitness" but powerlifting is anything but general. I would suggest info from Westside Barbell as well as articles on elitefts.com

Comment #238 - Posted by: jtorres3 at November 25, 2008 10:41 AM

Good Job Jodi!!! what an inspiration!!!

BP- (95 lbs)
11
12
14
12
11ish

PU-
25
23
20
20
11 (didn't want to tear)

Comment #239 - Posted by: LTP at November 25, 2008 10:42 AM

wu: 500m row, 2x10cfwu

15/50
13/41
11/33
8/30
8/32

Comment #240 - Posted by: difchip m/6'2/210 CFGP at November 25, 2008 10:43 AM

25/m/5'11"/198
BP - 12-10-7-8-5=42
PU - 22-21-20-20-15=98

Comment #241 - Posted by: Nickosaurus at November 25, 2008 10:44 AM

#217
The pectoralis major and minor mulscles are active in lots of different arm motions. They assist with horizontal adduction (bench press motion) and adduction (pull-up motion). When doing adduction, it is actually the pecs that entirely control the last 20-30 degrees of range. It is a misconception that the bench press is the only (or even most efficient) way to work out the chest. Push-ups and burpees definately work the chest, but the large amount of pullups and even some of the overhead lifts use chest too. Doing all of the complex motions of Crossfit end up working so many muscle groups at once, that the chest is often even taxed when not directly recruited in the isolated movement.

Comment #242 - Posted by: Josh M at November 25, 2008 10:48 AM

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

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

BP PU
15 43
15 35
15 35
13 35
10 35

Total: 251 (PR)

Mountain
Male/28yrs/5'3"/122lbs

**Scaled 90lb Bench**
BP PU
8 43
7 30
6 31
5 30
4 31

Total: 195 (PR)

We did this one in 40 minutes alternating sets on the bench and on the bar for pull-ups. So however much rest we got changing out the weights between sets, we got.

Comment #243 - Posted by: JacobSZ at November 25, 2008 10:51 AM

M/48/153/1-1-06

Crossfit Strength Experiment

CFWU x 3 (- dips)

Buy-in
3 x
Run 200M
10 Squats
5 PU

Work
15-12-9
Full Squat Clean Thruster 95#
PU

13:33

Cash-out
25 Ab-mat sit-up
4 rounds Tabata Squat
25 sit-up

Good on ya, Jodi B.! Great pull.

Comment #244 - Posted by: bingo at November 25, 2008 10:55 AM

M/25/6'2"/185

CFWU x 2 (no pull ups)

WOD "Lynne" (did 205 bench with no rest between BP and PU. 2 Min. rest between rounds)

16/22
13/17
11/15
10/11
10/7

The last set of bench my shoulder poped horribly and can now barely raise my arm above shoulder level. Ice, here I come.

Comment #245 - Posted by: Richard at November 25, 2008 10:57 AM

27/m/145
weight used = 155lbs

BP - 7/5/4/3/3/4= 26
PU - 20/16/15/13/16= 80

West Tigris Crossfit, "COP 828 Branch"

Comment #246 - Posted by: nick at November 25, 2008 10:58 AM

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

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

BP PU
15 43
15 35
15 35
13 35
10 35

Total: 251 (PR)


OMG - WTF how did you do so many!?!?!?!?!

Comment #247 - Posted by: Landon at November 25, 2008 10:59 AM

Lynne - scaled to 110# for BP, pull-ups are really just getting the eyes over the bar - got a ways to go.

BP 15/17/17/15/12 = 76
PU 5/5/5/4/3 = 22
Total 98

Comment #248 - Posted by: KSW Calgary at November 25, 2008 11:00 AM

Comment #235 Iron Major:

Really, as per Lynne, there isn't a time component to immeditaley go from Bench to Pull-ups. You rest between each.

But really just be sure to do the same thing each time, as you said, to properly compare.

Comment #249 - Posted by: penty at November 25, 2008 11:00 AM

m/23/152 5'6"

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

90 reps. Third week of XF, first time with the bwt bp was alone and didnt want to push it. First two sets could have def. been ten. PUs were dead hang.

Comment #250 - Posted by: joe at November 25, 2008 11:00 AM

Comment #235 Iron Major:

Really, as per Lynne, there isn't a time component to immeditaley go from Bench to Pull-ups. You rest between each.

But really just be sure to do the same thing each time, as you said, to properly compare.

Comment #251 - Posted by: penty at November 25, 2008 11:01 AM

By Bench went down a lot!!

Bnch: 15/PU: 20
Bnch: 7/PU: 14
Bnch: 8/PU: 15
Bnch: 7/PU: 11
Bnch: 7/PU: 12

Aloha,

Jordan

Comment #252 - Posted by: 27/m/175...Jordan at November 25, 2008 11:02 AM

CFWUx3 situps with 25lbs, back ext 30lbs

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups
body weigh 165lbs

1.bp 14, pu27
2. 11 25
3. 8 24
4. 11 28
5. 8 21

total reps 177

Comment #253 - Posted by: Nik Nichols41yo/165lbs/5ft7in at November 25, 2008 11:05 AM

34/M/185/5'9"

75# dumbell bench (no spotter)/ bw pullups

17/25
13/20
10/20
10/17
10/17

total 60/99 = 159

no rest between bench/pullups, 5 min rest between sets. do it!

Comment #254 - Posted by: Eddie at November 25, 2008 11:07 AM

Warm up 50% on pullups and ring dips, then 3-4 warm up sets on BP.

BW/BP=185

R1: 9/24
R2: 8/23
R3: 8/24
R4: 7/23
R5: 7/23

BP total: 39
PU total: 119
Total: 156

down 9 overall from PR, but BP up 3 with 20# more bw.

Comment #255 - Posted by: Joel B. at November 25, 2008 11:07 AM

29/m/5'11"/200

5 min. rest between rounds and about a min rest between bp and pu.

bp/pu

20/30
17/25
15/25
15/21
15/25
total- 208 (PR)

Comment #256 - Posted by: cmh at November 25, 2008 11:09 AM

Lynne
90lbs ( I do not weigh 90lbs!)
6,8
5,7
4,6
5,7
5,6

Comment #257 - Posted by: Camille at November 25, 2008 11:16 AM

185

12/10
9/8
8/8
8/8
6/7

go chief

Comment #258 - Posted by: poobah at November 25, 2008 11:17 AM

m/42/203/5'11

still scaled bench to 185lbs;,
BP: 6,7,7,5,4=29
PU: 21,15,14,14,8= 72
total: 101

last Time: scaled bench to 185
BP 4,5,5,5,4 = 23
PU 19,15,13,11,10 = 68
total: 91

Comment #259 - Posted by: p. l. at November 25, 2008 11:17 AM

Bench Press: 115 lbs.
Pull Downs: 130 lbs.

BP PD
15 15
10 10
8 9
7 7
6 6

Progress will be slow and painful, but will come.

Comment #260 - Posted by: big_cannoe at November 25, 2008 11:21 AM

195lb BP/Kipping after 2-5min rest

15/25
10/20
5/15
5/15
5/17

132

Comment #261 - Posted by: B-Mo: m,31,6',192 at November 25, 2008 11:27 AM

"Embrace the Suck"

Max round in 20 minutes of:

5 Thrusters (95lb)
7 hang Power Clean (95lb)
10 Sumo Dead Lift High Pull (95lb)

I found this on navy seals crossfit, i might try this after Lynne, to really gas myself

Comment #262 - Posted by: James B. at November 25, 2008 11:38 AM

Nov. 1st = started crossfit

Nov. 6th = "Lynne" = 31 reps for bodyweight bench press, 47 pullups

Nov. 25th = "Lynne" = 38 reps for bodyweight bench press, 58 pull ups

What a difference in 19 days of crossfit!
Lovin' those results

DP Courtice

Comment #263 - Posted by: DP at November 25, 2008 11:46 AM

bw=143

125/bw 4/4
125/bw 4/3
125/bw 4/5
120/bw 5/4
125/bw 4/3

Comment #264 - Posted by: yannix at November 25, 2008 11:47 AM

WOD done as rxd
1st/bench 9 reps/pull ups 14
2nd/bench 9 reps/pull ups 10
3rd/bench 7 reps/pull ups 10
4th/bench 4 reps/pull ups 7
5th/bench 4 reps/pull ups 5
followed with 150 walking lunges just so my legs didn't feel left out :)

Comment #265 - Posted by: gale at November 25, 2008 11:49 AM

as rx'd

Body weight bench press(80kg): 13 12 8 7 6 = 46
Pull-ups: 27 25 20 20 20 = 112

TOTAL: 158 (last time 162pr)

had no power today, did not eat well, fast food!! Met pukkie after round 3..... wasnt nice ;) so thats why no power.... still not bad....mostly because i improved my pull up!! Next time I have to kill this score!!

Comment #266 - Posted by: Michel van Grinsven 24 / m / 175 lbs / 6'0 / Rotterdam at November 25, 2008 11:53 AM

Bench 185 BW 183

B PU
25 40
20 23
16 26
18 25
15 24

Comment #267 - Posted by: FBC at November 25, 2008 11:58 AM

38/m/5'11/163

5 rounds of: ring push-ups & pull-ups
Push: 12-12-12-12-14
Pull: 8-8-8-8-8

20 HSPUp-rom, Dips, GHD, Back Extensions, Box Jumps


Comment #268 - Posted by: epicurius at November 25, 2008 12:00 PM

m/42yo/5'9"/175
bench 175lbs pullups
18 18
15 16
12 14
12 13
10 12
10 12
rested 2 minutes between rounds and not very much bet exercises

Comment #269 - Posted by: jim moyna at November 25, 2008 12:00 PM

Started Nov 1st
m/175/42
27 reps body weight- same as before
90 pull-ups 19 more
not bad for an old guy
Bruce

Comment #270 - Posted by: bruce uxbridge at November 25, 2008 12:02 PM

Started Nov 1st
m/175/42
27 reps body weight- same as before
90 pull-ups 19 more
not bad for an old guy
also did 3 sets of 20 push-ups at the end with 1 min rest
Bp

Comment #271 - Posted by: bruce uxbridge at November 25, 2008 12:03 PM

as rx'd but changed my bench to 185 instead of 181. 185 sounds so much better.
1st/bench 9 reps/pull ups 8
2nd/bench 8 reps/pull ups 8
3rd/bench 7 reps/pull ups 7
4th/bench 4 reps/pull ups 5
5th/bench 3 reps/pull ups 3

I suck at pu's but they are improving. i tried to deadlift 300 after this. not happening yet. Almost there though. I cant wait.

Comment #272 - Posted by: jayson solberg at November 25, 2008 12:06 PM

Lynne:
165# BP, PULLUPS
Round one: 4, 12
Round two: 5, 5
Round three: 5, 8
Round four: 5, 7
Round five: 5, 5

Thanks Coach!

Comment #273 - Posted by: FFChad_M/37/6'1"/215 at November 25, 2008 12:06 PM

Scaled to 3Rs

BW bench 225# 5 3 4
PU 16 11 11

Comment #274 - Posted by: TJ/220/42 at November 25, 2008 12:10 PM

24/m/184

BP 185#

9/26,7/20,4.16,4/15,4/12

Kevin L:

BP 105#
PU with red & black assist tubing

15/11,12/10,13/9,13/9,10/9

Brian C:

BP 135#
PU with black assist tubing

20/12,15/8,10/7,7/5,8/5

Comment #275 - Posted by: headonkey at November 25, 2008 12:13 PM

#61
#72
yes you are right that her back rounded a bit, in all actuality her back should be a little more flat/stronger because that lift went up way to easy!! she prob had another 20lbs in her, sometimes it takes me 3-5 seconds to pull a lift,My max rt now is 590. People need to remember that when you start pulling the heavy lifts most likely you are not going to think your way through the lift making sure bar rubs shins and thighs and so fourth, When you start thinking to much about things you run the chance of not pulling your lift. Pretty much address the bar, grab the bar,big air in belly, ass down back flat and push heals into ground and pullll pppuuull

Comment #276 - Posted by: EricFromOneWorld at November 25, 2008 12:13 PM

True

Comment #277 - Posted by: 27/m/175...Jordan @ Holloman at November 25, 2008 12:15 PM

#251 Penty

You're right. My bad. I usually just go from BP to PU and rest between the rounds. Again, your right.

3,2,1...

Comment #278 - Posted by: Iron Major at November 25, 2008 12:18 PM

BP/ PU
9/ 49
9/ 42
7/ 36
7/ 25

Had to stop since I was called away for a Zeus-damned, unwarranted invasion of my privacy: a random drug-test. I'll finish the last set later.

Great work JacobSZ and FBC!

Comment #279 - Posted by: mas 51/M/150 at November 25, 2008 12:27 PM

I cannot believe the double standard crossfit members show. I swear there was a video of a crossfit member doing a one-rep deadlift (Bryan) and everyone ripped on him for "rounding his back", "how bad" his form was, and "if he was at my crossfit facility, i would never have let him lift that weight", and my favourite "save your money on your monthly membership and get your back fixed"

all of sudden, a new video gets posted of someone lifting a "canadian record" and all i have see is congradulations and only a few people commenting on her form. And there are people defending that its "competition" so a "one-rep" max deadlift in "competition" with bad form is okay but if your doing it at your crossfit facility .. is not!

Comment #280 - Posted by: Matteo at November 25, 2008 12:30 PM

m/6'1/205#. As RX'd: 6/22, 6/18, 6/16, 6/18, 5/6 (wtf happened on last set???)
Last time only did bench re: torn hands and did 5,5,5,5,4, no change in BW. I can't believe I saw an improvement in such short order.

Comment #281 - Posted by: Josh G at November 25, 2008 12:36 PM

M/25/135/5'11"

As Rx'd
BP 13,12,10,10,8= 53
PU 31,26,30,25,25=130

Comment #282 - Posted by: CK at November 25, 2008 12:39 PM

44/6'1"/185

lynne as rx'd: 203 (pr is 221)

bp: 16 11 9 8 6
pu: 37 32 29 30 25

Comment #283 - Posted by: ken c at November 25, 2008 12:40 PM

bench 185 - 14 (pr),10,8,7,5 = 44 (pr)

pull up - 19 (pr),8,12,10,5 = 54 (pr)

Comment #284 - Posted by: Nobbe at November 25, 2008 12:41 PM

m/41/164/6'

as rx'd:
BP (165#): 5, 5, 3, 3, 3
PU (dead hang): 14, 13, 11, 10, 10

Comment #285 - Posted by: patrick at November 25, 2008 12:42 PM

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

Comment #247 - Posted by: Landon at November 25, 2008 10:59 AM

"OMG - WTF how did you do so many!?!?!?!?!"

My last Lynn was a 232 (PR) and I have been doing alot of work on my butterfly kip to power out more pull-ups.

Also, the last time I did Nicole with a 50lb vest and was able to get lucky and post 15 pull-ups across the board for 6 rounds after my 400m runs.

So with an improved butterfly kip and 50 less pounds while doing pull-ups I think that was what it took me to get all those pull-ups.

Also I gamed the WOD a bit and held back a little out of the gate on the pull-ups and was able to keep up my numbers. On a good day I could maybe get around 50+ kipping pull-ups. So I left a little in the tank for the later rounds.

Comment #286 - Posted by: JacobSZ at November 25, 2008 12:43 PM

great job Jodi!

ugh Lynne... tweaked my shoulder on the final round the last time it came up. a week later got it again at the local affiliate and had to reduce the bench weight (65% bwt = 85#). shoulder still feels a bit tender. herpaps i will just run today. or maybe that and do a different WOD.

last nite at VCF:

"Randy" as rx'd; 75# power snatch, 75 reps

time = 9:22 (pr!)

Comment #287 - Posted by: cleverhandz at November 25, 2008 12:44 PM

Last time (185 bp):

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

83 total reps, up from 76 previous time.

This time (185 bp):

7/18
6/15
5/13
5/13
4/12

98 total reps. Good progress, I have had a breakthrough of sorts on pullups recently. My numbers are still kind of embarrassing to post, but oh well.

Cooldown: handstand practice, was barely able to hold the position. Guess the stabilizers were tired. 10 minutes fast spinning on stationary bike.

Comment #288 - Posted by: Kamper M/44/74"/205 at November 25, 2008 12:44 PM

Did 3 rounds with terrible score, then house fire, so didn't finish.

Comment #289 - Posted by: ScottMacArthur at November 25, 2008 12:45 PM

23/M/175

Used 185lbs for bench
10/16
6/13
5/11
3/8
3/7

Comment #290 - Posted by: Geoff at November 25, 2008 12:48 PM

Bench: 170# 9, 6, 5, 5, 4
Pull-ups: 18, 12, 10, 9, 7

Comment #291 - Posted by: Lowe at November 25, 2008 12:50 PM

jtorres3...thank you, we will check those out.

Comment #292 - Posted by: gerard mcauliffe at November 25, 2008 12:59 PM

Been in the mood to try and do all the girls i haven't done yet. Trying to get all of them under my belt if you know what I mean.

Yesterday I got 7 minutes in with Chelsea before I was forced to prematurely exit due to my own inadequacies.

Today I got in 5,4,3,2,1 with linda at scaled weights 315 DL, 225 BP, 165 CL. 5:35. Next time I will definately get in more rounds with linda, maybe try and do it all.

Comment #293 - Posted by: Dave m/22/6'3"/260 at November 25, 2008 1:02 PM

m/19/150lb/66"

as rx'd

bench: 20,20,20,18,16 TOTAL =94
dead hang pull ups : 12,12,12,12,20 TOTAl =68

those last 20 pull ups were pretty sloppy, but the other sets were strict.

TOTAL REPS=162 (PR)

this was my second time doing this one, my first was on 11-05-08, My PR was 136 so I'm really happy with this time.

Comment #294 - Posted by: max at November 25, 2008 1:04 PM

32/m/210/6'5"

10/16
7/11
6/10
5/8
4/9

32/54

Total 86

Comment #295 - Posted by: Corey at November 25, 2008 1:06 PM

WOD
Pull up done with reverse grip, no kipping
1-10/12
2-10/10
3-10/10
4-8/10
5-6/8

Comment #296 - Posted by: Justin Spicher at November 25, 2008 1:06 PM

CFWU Std

BP/PU
10/11
8/11
7/11
6/8
5/10

36/51 for 87 events 15 LESS than last time...grrrrr

1000m row, 2 x PAC laps @ 1:25, just no gas in the tank today....

Comment #297 - Posted by: F15E_WSO_M/46/6'/175 at November 25, 2008 1:08 PM

as rxd
pu-23,23,23,30,27
bp-13,12,11,10,10...total=187

bw=190....jb

Comment #298 - Posted by: JBpractice at November 25, 2008 1:11 PM

61/102
sub 135#s bp, pu/pu/cu/pu/cu
wu=30 min stairs lvl 8 home, light prep.

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

Comment #299 - Posted by: gregev at November 25, 2008 1:12 PM

56/M/202
New PR 5-18, 5-18, 4-18, 4-15, 3-16=106
Scaled BP to 170 as usual.

Comment #300 - Posted by: JDinND at November 25, 2008 1:13 PM

Great lift Jodi!
43/m/176#
as rx'd, rest varied from 3-5 mins btw exercises.
BP/PU
15/34
12/28
8/24
8/24
8/23
totals - 51/133=184
I made the mistake of narrowing my grip slightly on BP in the 3rd rd, I think it cost me 2-3 reps and a PR. Lesson learned.

Comment #301 - Posted by: Rob Corson at November 25, 2008 1:14 PM

29/m/6'6"/230

Scaled the bench to 185 and then 190.

6/12
6/12
6/10
7/12
5/14

Comment #302 - Posted by: Carll at November 25, 2008 1:24 PM

BP PU
1 6 12
2 5 10
3 4 14
4 3 12
5 3 12
All pullups dead hang. My weight recenlty dropped to 225# due to zone. No spot. Bench needs some work. 3 min rest between sets.

Comment #303 - Posted by: CaliChasM/6'7"/49/250 at November 25, 2008 1:26 PM

m/38/190/70"

CFWU x 2, reduced pull-ups and dips

Lynne as RX:
BP/PU
22/31 (PR/PR)
18/24
16/23
11/23
12/21
Total 79+122= 210 (PR)

Compare to 081106: 173. +28

Comment #304 - Posted by: ScottE at November 25, 2008 1:31 PM

Typo... total 201 not 210.

Comment #305 - Posted by: ScottE at November 25, 2008 1:32 PM

M/34/180/6'0"

8/32 (PR/PR)
5/29
4/21
4/22
3/25

24 BP
129 PU

Took ample breaks between rounds since there is no specification on rest time. Got a giant blister on my left hand. But no tearing! Yay!

Comment #306 - Posted by: Reno_Ty at November 25, 2008 1:35 PM

F/20/5'6"/130

Substituted 65lb shoulder presses and deadhang pullups:
11/6
5/4
5/4
7/5
6/3

Comment #307 - Posted by: cw at November 25, 2008 1:35 PM

Bench 20 12 7 8 7
Pull up 10 10 7 7 8

Comment #308 - Posted by: Ray A at November 25, 2008 1:38 PM

used 175lbs

1. 15/20
2. 12/15
3. 8/15
4. 8/12
5. 8/10

total
51 BP
72 PU

123 PR by 19 reps but still not happy with that. I thought with butterfly pull ups I would be closer to the 150 mark but fatigue screwed up my rhythm on pull ups. I'll get it next time.


Comment #309 - Posted by: scubasteve 37 170 at November 25, 2008 1:38 PM

33 yom 220 bwt

cfwux3rdsx15reps -pu's + push ups subbed ring dips

Lynne
bench press 220
15/13/11/10/8 total 57 new pr +9
pull ups
25/20/18/16/16 total 95 new pr +8

Comment #310 - Posted by: brian t at November 25, 2008 1:39 PM

m/24/5'8"/190/

As Rx'd

190#

17/20
10/20
9/18
8/21
8/15

146 (PR)

Killed that!

Comment #311 - Posted by: Pete_ Rockland, NY at November 25, 2008 1:43 PM

M/23/188/6'1"
BP / PU
14 20
10 15
10 17
8 15
6 13
TOTALS 48 80
I used 185# for the bench press. Pull ups were done from a dead hang. I rested between 30 and 90 seconds between rounds. Great workout!

Comment #312 - Posted by: Chris at November 25, 2008 1:46 PM

M/25/6'1/175

WOD: subbed 155# for BP

1. 5/20 (no spotter yet)
2. 7/20 (exhausted chest on this set)
3. 4/20
4. 4/20
5. 3/17

Love this WOD. My PU have improved so much since I started crossfitting a few months ago. Unfortunately, I'm still unable to BP my bodyweight. Thinking about doing a Starting Strength cycle after Christmas to get my strength up to par.

Comment #313 - Posted by: sbvaneria at November 25, 2008 1:47 PM

m/25/6'1/221
as rx'd
bench/pu
8/15
8/11
8/9
7/10
6/7

Comment #314 - Posted by: kahl counts at November 25, 2008 1:48 PM

subbed: 5x5 Bench @ 145#

Comment #315 - Posted by: Turtle 30/m/5'11.5/167 at November 25, 2008 1:52 PM

m/221/6"0/33

man, it's been about 3 weeks since I've posted. I went to Bali, Indonesia for 15 days, and I think I only worked out 4 times while I was there. Came back to Hawaii on 17 November, and took another 7 days off. Well, that's it: No more fooling around and slacking off! I'm getting back into the Zone, and getting back to my 3 and 1 schedule. Sorry coach...I've been slacking, and I know it!

today: WOD as Rx'ed,with 225# for bench

9/20, 5/10, 3/7, 5/11, 4/9

not my best effort, but not my worst. Felt good to get back in, but I can feel the weakness that my laziness has caused. Skipping workouts is definitely detrimental to all the hard work I've put in. stop skippin!

Comment #316 - Posted by: j-seal at November 25, 2008 1:54 PM

Performed WOD from CFB of

25 20lb wall ball
35 walking lunges
9ft rope 3 ascends no feet

35:00 helping a buddy get through it with me.

Semper Fidelis and God Bless


Jodi did an outstanding job with that lift. 141KG is 310lbs. That is impressive.

Comment #317 - Posted by: Cody Lee Johnson at November 25, 2008 1:55 PM

Lynne is one of my favorites.

Round 1: 4/22
Round 2: 5/20
Round 3: 5/25
Round 4: 5/25
Round 5: 4/29

My bench could use a little work, but my pull ups were'nt too bad today. :)

Comment #318 - Posted by: Thomas Baklayan at November 25, 2008 2:00 PM

I forgot to mention my bw is 185

Comment #319 - Posted by: Thomas Baklayan at November 25, 2008 2:00 PM

26/m/182lbs/5'1"

55lb dumbell bench press
11, 10, 5, 7, 9

150lbs pull downs
11, 8, 8, 8, 8, 11

Comment #320 - Posted by: Mario P at November 25, 2008 2:01 PM

bench press 140 lbs
Bench Press / Pull ups

24/45
20/25
16/25
13/27
13/27

total: 86/149 --> 235

Comment #321 - Posted by: Bryan Lee m/22/142 at November 25, 2008 2:02 PM

32/M/174

175# Bench/Pull-ups

1) 13/23
2) 10/23
3) 7/20
4) 7/18
5) 6/18

Bench: 43 Pullups: 102 Total: 145 reps

Comment #322 - Posted by: JNEESE at November 25, 2008 2:10 PM

25/m/5'11"/175
BP 6-6-5-4-3
PU 18-17-18-15-15

Comment #323 - Posted by: justaman - liberty sc at November 25, 2008 2:15 PM

24/45
20/25
16/25
13/27
13/27
total: 86/149 --> 235 (pr by 34)

Comment #324 - Posted by: Bryan Lee m/22/142 at November 25, 2008 2:17 PM

M/58/175
Total 200

Comment #325 - Posted by: Corben at November 25, 2008 2:24 PM

M/23/6'1"/227

I was really excited about today's workout as it was the first time a WOD has been repeated since I began Xfit. Talk about a confidence booster!

Last time (8:00 rest between sets)
Bench: 13, 11, 9, 7, 6 (+1f) = 46
Pullups: 21, 20, 19, 15, 14 = 94
Total: 140

Today (5:00 rest between sets)
Bench: 15, 13, 10, 7(+1f), 6(+1f) = 51
Pullups: 25, 21, 22, 20, 16 = 102
Total: 153

My first PR!

Comment #326 - Posted by: T P at November 25, 2008 2:26 PM

BENCH - PULL UPS

12 - 21
10 - 15
07 - 13
06 - 10
04 - 08

Comment #327 - Posted by: t4r4o4y4 at November 25, 2008 2:30 PM

so my post workout math isn't as hot as it normally is...apparently i can't add pullups. that was 89 vs. 104 for anyone who cares.

Comment #328 - Posted by: T P at November 25, 2008 2:31 PM

COMMENT #327

BODY WEIGHT 175

Comment #329 - Posted by: t4r4o4y4 at November 25, 2008 2:32 PM

as rx'd with 152 on bench:
bench: 25/25/11/10/9=70 pr by 4
pullups: 31/28/26/23/20=128 pr by 61
total=198 pr by 65

Comment #330 - Posted by: jake r/ 16 5'11" 152 at November 25, 2008 2:32 PM

BP 205 lbs: 10, 10, 7, 8, 5
PU 22, 18, 18, 21, 11

Almost doubled BP from 11/6..
Doubled PU + 12 from 11/6.

Crossfit is awesome.

Comment #331 - Posted by: Billy M at November 25, 2008 2:32 PM

5'10" 180#
Lynne
185# bench ring pullups.
6/12
6/10
6/6
5/7
5/6

Comment #332 - Posted by: Brawny at November 25, 2008 2:35 PM

bench press: 13-10-10-8-7
pull-ups: 25-30-21-25-21

total bench press= 48
total pull ups= 122

weight in bench press= 90kg

Comment #333 - Posted by: jth at November 25, 2008 2:35 PM

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

This just in only the top 90 men and top 90 women world-wide will be competing in the 2009 games this year.

Talk about narrowing down the field.

This is going to be tough because their doing it by regions so if your region is heavy with crossfit athletes then even some of the best crossfitters aren't even going to be in th big show. But hey it's only going to be the best of the best I guess and that's what HQ wants.

Check out the feed at crossfitrockford.

http://www.crossfitrockford.typepad.com/

"In 2009 the Crossfit Games will be held in Aromas California July 11-12. This year there will be Regional Qualifying events. There are 12 regions in the U.S. and 6 international regions. Each region will send the top 5 men and top 5 women to the CrossFit Games."

Comment #334 - Posted by: JacobSZ at November 25, 2008 2:44 PM

M/40/180

They grow 'em strong out East. Great lift, Jodi.

As rx'd:

8/32
7/25
6/21
6/20
5/21

Total: 151 PR 14 reps.

More better faster

Comment #335 - Posted by: Marty at November 25, 2008 2:47 PM

M/24/5'10"/152

CFWU x 2, 15 reps per exercise per round (false-grip PUs and dips on rings, GHD SUs).

As RX'd:

155lb Bench press: 47 (14, 10, 9, 8, 6)
PU: 87 (25, 17, 17, 15, 13)

Ouch. Still not back up to par (wanted 65 BP reps and 100 PU reps), but still working hard to get back. Can't wait for tomorrow!

Take care!

Comment #336 - Posted by: R.Lee_Seattle at November 25, 2008 2:49 PM

Had to use the smith machine
(last time used the regular bench and didnt go over 155)

Current Weight - 173

Set up Smith for 170

8,18
8,15
8,13
7,10 (slipped off on the pu's)
8,10

Comment #337 - Posted by: tooljunky at November 25, 2008 2:49 PM

No bench, so pushups instead:
Pull- 14,12,10,11,10
Push- 35,23,21,21,20

Comment #338 - Posted by: 0tter1 at November 25, 2008 2:52 PM

LYNNE with 200 lbs.

10/40
8/35
5/30
5/25
5/30

TOTAL: 193

* no rest b/w bench and pull ups
* 3 min. rest b/w rounds

* compared to my PR of 236 with bw bench: 170, and 5 min. rests b/w bench and pull ups and no rest b/w rounds.

Comment #339 - Posted by: MarcusG 5'9" 168 at November 25, 2008 2:52 PM

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: 10-10-7-6-5= 38
Pull ups: 26-21-14-11-11= 83
4 minutes rest per round
Compared to 081106: Bench press @175lbs: 41, pull ups: 86
Foam roll after.

Comment #340 - Posted by: Sesoku at November 25, 2008 2:52 PM

d - 30m/172

bp(176#): 20,13,10,10,9=62
pu: 33,20,25,25,20=123
total=185

no rest b/w exercises...5 min rest b/w rounds...not 100% today...hit a wall pretty early

j - 34f/125

bp(176#): 7,6,7,4,6
pu: 4(!?),10,12,10,11

Comment #341 - Posted by: dmarsh at November 25, 2008 2:53 PM

37M/5'10"/170# (clothed)

Warm-up: 3:00 row (737m); CFWU (minus pull-ups & dips) 3x11; Burgener WU.

170# BP / strict PU: 11/14, 11/14, 11/14, 9/14, 8/14

Cool-down: hamstrings stretching; foam roll.

Total BP = 50 (off PR by 2). Total PU = 70 (PR by 5). Grand total = 120 (PR by 9). Bar to chest BP; chin over bar PU. 4th time I've fallen short of my BP PR. Considering adding it to my WU.

Comment #342 - Posted by: rjf at November 25, 2008 2:54 PM

M/47/175

As req'd

18/35
15/32
12/21
11/30
11/30

total 67/148 = 215

pr(220)

Comment #343 - Posted by: Sofa King at November 25, 2008 2:56 PM

Okay...need some help here guys.

did 120 BP because I had no spotter.

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

have increased all my weights on most of the excercises since starting in Feb 08, but I don't seem to be able to get my bench up. I feel stronger, but am frustrated at lack of bench. Any ideas?

Comment #344 - Posted by: MDS1971 at November 25, 2008 2:56 PM

Congratulations Jodi.

Awesome on a whole load of levels.

If my calculations are correct, that lift would smash British and European records for your weight class too!

Comment #345 - Posted by: Chet (UK): www.FuncKey.co.uk at November 25, 2008 3:04 PM

Lynne as rx'd:

Bench press 225 lbs.

13-16
10-15
10-16
9-22
7-20

m/6'/33/225

Comment #346 - Posted by: millerj at November 25, 2008 3:06 PM

As Rx'ed:

BW:140#

1) 5/35
2) 5/32
3) 5/32
4) 5/32
5) 5/32

BPT: 25
PUsT: 163
Total reps: 188 reps

Comment #347 - Posted by: FrankB7 at November 25, 2008 3:08 PM

CFWU- minus pu's

14,12
13,11
13,12
10,8
10,9

Comment #348 - Posted by: verve at November 25, 2008 3:10 PM

175#
10/15 strict
8/7 strict
5/5 strict
5/10 kip
4/3 strict

Comment #349 - Posted by: rebel4 at November 25, 2008 3:14 PM

30 kg

10-10
11-12
10-12
10-12
10-10

Jumping pullups (af lægri palli en venjulega)

Comment #350 - Posted by: JI at November 25, 2008 3:15 PM

#280 Matteo:

There is not a double standard. There is a huge difference between a trained athlete pulling a national record deadlift and a kid in the gym grabbing a bar and trying to pull too much weight. An athletes training allows them to push themselves harder and undertake more risk than an untrained kid. Powelifters train their backs to accomadate huge weight and specifically train in flat back and rounded back modes. A nearly 3X BW deadlift is an amazing accomplishment. A rounded back is not ideal, but an athlete at the national or international level is prepared for some adversity.

I suggest you attend a few PL meets and watch the form of some athletes there. Tell Benni Magnusson his form is off after he pulls almost 1100lbs.

Comment #351 - Posted by: bg1968 at November 25, 2008 3:15 PM

m/31/5'5/165

bench: 14,11,12,10,13
pull ups: 33,25,29,29,30

Comment #352 - Posted by: jim in tallil at November 25, 2008 3:16 PM

Congrats Jodi!

Comment #353 - Posted by: Justin Lascek at November 25, 2008 3:16 PM

M/34/5'10"/199lbs.

Bench at 200lbs.

19/22 16/22 13/21 10/20 8/18 = 66/103

Bench dead even with last time. Pull Ups +19 reps. Attributed to using a different pull up bar with full range of motion. Last one only sticks out from wall about 1.5 feet, restricting forward motion at bottom of kip.

Comment #354 - Posted by: bs2103 at November 25, 2008 3:17 PM

unless they are doing the crossfit total at the pre-quals that counts me out :( maybe I could be a judge though???

Comment #355 - Posted by: EricFromOneWorld at November 25, 2008 3:19 PM

hell in my area alone I have a ton of badasses, Freddy C,Khalipa,a couple other guy's form my gym and not to mention the mastadons over in Santa Cruz, Hey Tony put me in !!

Comment #356 - Posted by: EricFromOneWorld at November 25, 2008 3:22 PM

160# bench w/ ring pull-ups
12 15
10 15
8 14
7 13
6 13
totals
43 70

bench increased 7 reps, pull-ups decreased 9 (last time was on a pull-up bar)

Comment #357 - Posted by: Jason_5'10"/158/28/m at November 25, 2008 3:23 PM

BP PU
18 25
15 20
12 20
12 18
12 18
69 101

Comment #358 - Posted by: Jonblaze at November 25, 2008 3:25 PM

i don't know if anyone takes rest but we have a standardized rest of 5 minutes and full range of motion on pull-ups

Comment #359 - Posted by: Jason_5'10"/158/28/m at November 25, 2008 3:27 PM

195# bench press, pull ups, 5 minute rest.

Bench = 15+13+10+9+8 = 55
Pull ups = 11+10+10+6+8 = 45
Total = 100

This is an awesome workout! I love it.

Comment #360 - Posted by: PatS at November 25, 2008 3:29 PM

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

195 lbs bench

Comment #361 - Posted by: pgsponge at November 25, 2008 3:31 PM

Congratulations Jodi, that's most impressive and excellent!!

All the best,
CrossFit Dieppe

Comment #362 - Posted by: Dan & Karine, CrossFit Dieppe at November 25, 2008 3:33 PM

as rx'd
175#

10/17
10/16
9/13
9/13
7/9

45/68 total 113 was 41/60 101 last

Comment #363 - Posted by: jtrent at November 25, 2008 3:35 PM

Bench: 13/10/9/9/10=51
PU: 21/16/15/12/13=77

=128

Comment #364 - Posted by: Matteucs at November 25, 2008 3:38 PM

215 lb
BP: 8,10,8
PU: 11,10,6

Comment #365 - Posted by: dbones at November 25, 2008 3:40 PM

worked out with shippy. weighed in at 183 lbs (and 46 years old), used 185lbs as Rx'd, 5 minute rounds with no rest between bench and pullups

bench 17/13/11/11/8 = 60
pullups 25/15/15/15/15 = 85

total = 145

Comment #366 - Posted by: Mark at November 25, 2008 3:42 PM

Bench has gotten amazingly weak because of my shoulder.

165# 7/6/6/5/5=29
pullups 30/25/20/20/20=115

3 minutes rest

Comment #367 - Posted by: Jim D. 48 yom 160# at November 25, 2008 3:45 PM

BP, PU
3, 13
3,11
3, 12
4, 11
4, 7

Comment #368 - Posted by: struth at November 25, 2008 3:50 PM

24/m/5'9"/198

round 1: 11/10
round 2: 8/8
round 3: 6/6
round 4: 6/10 with buddy assist
round 5: 5/10 with buddy assist

only 3rd week of crossfit, i could barely do pullups only weeks ago...starting to get kipping down also.

Comment #369 - Posted by: strick at November 25, 2008 3:51 PM

BP 185/PU

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

Comment #370 - Posted by: Maurkov at November 25, 2008 3:59 PM

Bench: 165#

Bench: 9,6,6,6,5=32
Pullups: 18,15,14,13,13=73
Total: 105

Nice improvement from last time.

I have had lots of problems with rt shoulder over last number of years. Separated a couple of times, jammed a number of times, and rotator cuff. (hockey and football).

Lately, it has been feeling better. I wonder if it has to do with the shoulder work from snatches. It seems to the exercise that has had a real positive effect.

I love the work to the rear delts and upper back! It seems to be correcting some of the imbalances from the years....Usually benches kill, but pretty good today.

Hey Coach, how about some more "hanging power snatches"!

Comment #371 - Posted by: Ronnieboy at November 25, 2008 3:59 PM

sub ring push ups
20/11, 13/10, 12/7, 9/8, 10/6
total: 106

Comment #372 - Posted by: sg 29/6'2/185 at November 25, 2008 4:10 PM

33/M/202

13/16
11/16
11/16
11/16
11/16

Total = 137

Comment #373 - Posted by: Ralphy at November 25, 2008 4:11 PM

m/6'/185

sub 130# DB press

total 77
7/11
6/9
7/10
6/8
5/8

Last time total 88 in Feb '08.

First time I haven't PRd a repeat CF workout since I started in Sep 07. Any advice? Should I worry?

Comment #374 - Posted by: Reto at November 25, 2008 4:16 PM


bp (190) 4,5,4,4,2
Pu 20,17,19,16,15

total 105 pr

missing half of right pec due to football injury
need to spend a little more time benching

Comment #375 - Posted by: Kevin McClellan 47/M/195 at November 25, 2008 4:22 PM

6,7,6,6,5 bp press @175lbs
30,23,23,22,15 pullups

Comment #376 - Posted by: kris kepler at November 25, 2008 4:22 PM

25/m/185

12/24
10/22
8/18
7/20
7/25
tot: 44/109

Comment #377 - Posted by: Biggie at November 25, 2008 4:24 PM

Bodyweight 180, benched 185 for bar-loading simplicity purposes. All pullups were deadhang, 3 mins rest after each set.

Bench: 11, 7, 6, 5, 6
Pullups: 16, 12, 10, 10, 10

Comment #378 - Posted by: E at November 25, 2008 4:24 PM

m/29/63kg/166cm

Body Weight Bench Press = 25, 19, 16, 13, 12 (85 reps total)

Pull Ups = 26, 19, 16, 14, 13 (88 reps total)

Overall Total = 173 (2 minutes between sets)

This is a much better result than last time however I recall the WOD prior to the last Lynne was heavy on pull ups.

Comment #379 - Posted by: Aussie Chris at November 25, 2008 4:25 PM

Deadlift:
315 x 3
335 x 3
365 x 3
390 x 3 (pr)
330 x 12 (pr)


21-15-9
Power Snatch, 95#
Pull ups

8:10

Comment #380 - Posted by: Jeff at November 25, 2008 4:30 PM

Subbed Pushups

31,30,26,22,19 = 128

Pullups

23,23,23,14,16 = 99

Total - 227

Comment #381 - Posted by: Kevin Wood - CrossFit Moncton (27/m/173#/6'3) at November 25, 2008 4:31 PM

31yom, 160#, 5'9''
With strict pull-ups end 2 min rest between rounds
11/13
8/11
6/10
5/8
4/8
Followed by 3 rounds of leg blasters

Comment #382 - Posted by: Pierre D at November 25, 2008 4:31 PM

BP (195 lbs)/PU's
4/20
5/20
3/17
3/12
3/16

Comment #383 - Posted by: Kyle A. at November 25, 2008 4:36 PM

28/m/6'2"/170lb

65lb dumbells for a total of 130lb
4, 4, 3, 3, 3

150lb pulldown
12, 10, 10, 10, 10, 11

Comment #384 - Posted by: Chance at November 25, 2008 4:37 PM


M/22/6'1/185

"Lynne" + 20#

BP:205
PU:BW+20# deadhang

rnd 1: 15 / 13
rnd 2: 14 / 12
rnd 3: 13 / 13
rnd 4: 14 / 12
rnd 5: 12 / 12

TOTAL: 130

Felt pretty good. Few weeks ago did this at bodyweight with deadhangs and got 140, so I almost matched that after adding 20# to both exercises. Feels nice.

PR for regular Lynne: 211

Comment #385 - Posted by: COS at November 25, 2008 4:39 PM

Did this with about 5-7 minutes rest in between each set and only about 15 seconds (enough to chalk up my hands) in between the BP and PU.

Bench Press = 165 lbs
Pull Up = Butterfly

10-33
10-30
10-21
10-20
10-12 Hands were raw!!

166 total. PR

Comment #386 - Posted by: Austin McLean - 25 yom - 162 at November 25, 2008 4:42 PM

Did this after:

3 x runs of R410A w/ full gear from 0330-1300

After work, 2 mile run--14:36

Then 3 sets, BP at 185 and dead hang PUs
10/20
5/10
5/8

Comment #387 - Posted by: pb 37/m/71"/182 at November 25, 2008 4:46 PM

Did BW bench press yesterday so went with Fran today.

7:38 (PR by 2:07)

Comment #388 - Posted by: Alan - 23/5'8"/162 at November 25, 2008 4:46 PM

185lbs

Bench-PU
12-22
10-18
8-16
6-13
7-11

Comment #389 - Posted by: narco at November 25, 2008 4:48 PM

41/F/120/5'2

used 95# for bp first 3 sets then 90# last 2 sets

4/20
4/19
1/15
5/22
8/20

total 114

Comment #390 - Posted by: ava at November 25, 2008 4:50 PM

M/47/5'9"/173

BP weight at 175 (5 higher than last)

15/16
11/14
8/12
10/10
8/10

Total = 114. 17 higher than last time. Still a way to go but jazzed about the improvements!

Comment #391 - Posted by: Mike in RSM at November 25, 2008 4:51 PM

1st time doing "Lynne", BWT 180

Bench/Pull Up
13/35
9/31
10/26
7/20
7/20

Comment #392 - Posted by: Stavros @ Diablo CrossFit at November 25, 2008 4:52 PM

M/42/145

Bench (145) 15-14-13-12-12
pullups 40-21-20-21-22

3-2-1- Go

Comment #393 - Posted by: mitch at November 25, 2008 4:53 PM

Body weight - 202lbs
Bench - 11/9/9/8/7 (204lbs)
Pull-ups - 20/20/21/22/10
Total - 137 (pr) 96 last time

Comment #394 - Posted by: deejay at November 25, 2008 4:54 PM

200#
12/25
10/25
11/25
10/25
9/25

52/125

Comment #395 - Posted by: m/43/199/69" Chris Bham at November 25, 2008 4:54 PM

CFWU x3 (no pull ups round 2 and 3)

added in 100 double unders and 45 burpees

as Rx'd

125 pounds, kipping pull ups

round 1: 5 bench press reps PR!! :), 42 pull ups PR!! :)
round 2: 4 bench press reps, 32 pull ups
round 3: 5 bench press reps, 31 pull ups
round 4: 4 bench press reps, 32 pull ups
round 5: 5 bench press reps, 35 pull ups

bench press total: 23
pull up total: 172
grand total 195PR goin' for 200 next time!

Lynne grand total on 11/6/08: 129

TOODLES!!! Nice job Jodi!

Comment #396 - Posted by: Fit Mom in CT (F38/125/5'3") at November 25, 2008 4:57 PM

Matteo, stop playing devil's advocate. You know there is a huge difference between an experienced lifter pulling a national record in a sanctioned competition VS a new kid hitching the hell out of a deadlift on warmup sets.

Comment #397 - Posted by: Anthony Bainbridge - CrossFit Fredericton at November 25, 2008 4:59 PM

M/33/6'/183#

BP on slight incline at 175# (AC joint problems) multidirectional Smith machine (no spotter)

BP/PU
5/14
5/12
4/10
2/8
3/10

19/54

Comment #398 - Posted by: royk at November 25, 2008 5:02 PM

weighed 258 so i did bench with 260
18 bench press 21 pullups
15-15
11-10
9-11
6-10
was pretty pleased since i was diagnosed with a partial evulsion of the glenohumeral ligament 3 months ago. this is more style of workout since i am on the heavy side.lol

my workout partner M.B. and fellow fire fighter who is 23 and 6'2" weighed in at 223 so he did 225
13-13
7-10
5-10
6-9
5-8

Comment #399 - Posted by: JH FIREFIGHTER 32/5'11/258 at November 25, 2008 5:03 PM

33/M/180/6'00"

"Lynne"

1. 7/31
2. 5/25
3. 4/25
4. 4/25
5. 3/24

Total: 153 (a PR by 22 points!) Woo-Hoo!

Dan D.
www.CrossFitStickers.com

Comment #400 - Posted by: Dan D. at November 25, 2008 5:05 PM

forgot out totals

J.H. 59 bench press 67 pullups
M.B. 36 bench press 50 pullups

Comment #401 - Posted by: JH FIREFIGHTER 32/5'11/258 at November 25, 2008 5:06 PM

BP/ PU
9/ 49
9/ 42
7/ 36
7/ 25
8/ 24
40/ 176
Total 216

Finished the last set several hours later--arms stiffening up pretty badly. Wow, it is amazing how many people are getting up above 40. Thanks Coach and Lauren.

Comment #402 - Posted by: mas 51/M/150 at November 25, 2008 5:11 PM

QUESTION: noticed in the FAQs where it mention where they came up with the weights for the WODs and it said they were using 95 pounds based on the average weight of a crossfitter being 175 so the 95 wsa around 50% of crossfitters weight. so my question is when they post the weights for the WODs does everyone need to be doing the prescribed weight or do we need to be doing a specific % of our body weight or what? any help would be appreciated.

Comment #403 - Posted by: JH FIREFIGHTER 32/5'11/258 at November 25, 2008 5:11 PM

27/M/167lb/5'10"

2nd WOD ever, could not bench my weight without a spotter.
1. 2/12 (135lb bench)
2. 6/8 (dropped to 115lb bench for remainder)
3. 5/5
4. 6/6
5. 6/4

2min rest between pullups and bench.

Comment #404 - Posted by: Jeff in the Park at November 25, 2008 5:12 PM

m/41/72/175

bp at 155#

7/16
5/9
4/7
4/6
4/5

Comment #405 - Posted by: Derek at November 25, 2008 5:13 PM

A big thanks to everyone for all the kind words. It definitely feels awesome knowing that I hold that record. ;)

I hadn't planned on training for another day or two, but figured Lynne would be a good way to ease back into full workouts.

Jodi (F/30/110)

"Lynne"
BP - 5-5-5-5-5
Chinups - 20-20-20-20-20
Total: 125

This was my first time doing Lynne as rx'd. The most weight I've used previously was 95, so I'm pleased. Took it easy on chinups. And yes, I have gained 5 pounds in the last 2 days. hahaha!!

Comment #406 - Posted by: Jodi Bainbridge - CrossFit Fredericton at November 25, 2008 5:14 PM

29/f/115

made up sundays wod

29:58

15 towel pull-ups and 15 reg pull-ups per round
60 walking lunge steps per round

Comment #407 - Posted by: nadia shatila at November 25, 2008 5:17 PM

did clean & jerk from the other day:

95
105
115
125
125
125
125 (f at jerk)

Comment #408 - Posted by: gina johnson f/46/130 at November 25, 2008 5:25 PM

25
5
20
3
20
3
15
3
15
2


Comment #409 - Posted by: David Blumberg at November 25, 2008 5:25 PM

M/31/5'4"/148lbs
Bench with 150lbs
BP PU
20 45
17 35
15 30
11 22
10 21
-----------
totals 73 153

Comment #410 - Posted by: Matt B at November 25, 2008 5:30 PM

BW is 180. Used 185# for bench.

17-14-10-10-7= 58 (PR by 10)
21-18-16-14-12= 81 (PR by 8)
Total= 139 (last was 121)

SWEET workout. I love this one. Huge pump. Rested 5 min between sets, no rest between bench and pu's.

GOAL: all pullup reps above 20, and all bench reps above 10. Total goal is above 200.

Comment #411 - Posted by: Matt 35/m/5'10"/180 at November 25, 2008 5:31 PM

PU: 10/7/4/5/4 = 30
BP (60lbs.) 14/10/8/8/8 = 48
Total: 78

Comment #412 - Posted by: crystal h F/25/120/5'4 at November 25, 2008 5:34 PM

33/M/180

1 mile run for a WU

185lbs

7/12
6/10
6/9

then my shoulder started hurting to bad so i stopped!

Comment #413 - Posted by: Thumpz at November 25, 2008 5:37 PM

BW 195#

BP PU
-------
10 / 28
9 / 20
6 / 12
6 / 12
5 / 16

PUs done immediately following BP

3-4 minutes between rounds

Comment #414 - Posted by: Vince S at November 25, 2008 5:48 PM

bench wt 185#
59 and pullups 80... at work where the bench is not too stable and bar for pullups is slippery. Good workout though.

Comment #415 - Posted by: jef at November 25, 2008 5:49 PM


24/m/200


bp: 6-7-5-4-4
pu: 20-14-14-15-12

pushups immediately after bench press then 3 minute rest

Comment #416 - Posted by: Dave at November 25, 2008 5:50 PM

Bodyweight= 180

Scaled BP 165#- 9,8,6,5,5= 33

PU- 20,18,15,13,14= 80

Comment #417 - Posted by: Gu997 at November 25, 2008 5:51 PM

185lbs bench

5/10
4/8
3/8
2/6
2/6

27/m/6'/203

Comment #418 - Posted by: hellijake at November 25, 2008 5:52 PM


BP 5 across the board

Strict pronated 10 across the board
1.30 rest bewteen sets

Comment #419 - Posted by: Adc (CrossFit Sydney) at November 25, 2008 5:53 PM

Weight = 245lbs

Bench

12/9/7/6/4

Pull-ups

11/10/9/8/7

Huge improvement from the last time!

Comment #420 - Posted by: Bobby at November 25, 2008 5:54 PM

28/m/181

As rx'd
Bench: 10,8,6,5,5 = 34
Pull-ups: 30,22,20,20,20 = 112

Comment #421 - Posted by: R_Spad at November 25, 2008 5:58 PM

F/42/5'6/124

Used 75# for bp

Pu...51
Bp...45

Comment #422 - Posted by: M&MThePractice at November 25, 2008 6:00 PM

Weight 167
Bench 165 (Smith Machine)
Kipping pullups
10/18
10/18
9/18
7/18
7/18
Five minutes rest between sets.

Ten more pullups than last time. Only one more bench press. Pullups increasing at a faster rate than bench

Comment #423 - Posted by: Neil in Lakeland, Florida. at November 25, 2008 6:01 PM

This is now my fav. I love the sick to my stomach feeling after lynne

220 new pr

160 >> 210

Comment #424 - Posted by: Rosie in Atl at November 25, 2008 6:04 PM

M/46/6'/175/7500'

15/18
12/15
10/12
10/10
10/8

Comment #425 - Posted by: bckcntryskr at November 25, 2008 6:04 PM

30/m/195

TOTAL: 135
#195 Bench Press: 9, 5, 4, 3, 4 = 25 reps
Pull-Ups: 25, 21, 19, 20, 25 = 110 reps

Comment #426 - Posted by: SAT at November 25, 2008 6:07 PM

25/m/185lbs

Bench Press:185lbs/9reps
Pull-Ups: 26

Bench Press: 185lbs/7
Pull-ups: 21

Bench Press: 185lbs/4
Pull-Ups:16

Bench Press: 185lbs/3
Pull-Ups: 16

Bench Press: 185lbs/3
Pull-ups: 13

Comment #427 - Posted by: jimmyfitness at November 25, 2008 6:08 PM

m/34/5'8/150
"Lynne"
B.P. 23,20,19,16,15 = 93
P.U. 20,20,20,22,22 = 104
Total 197
Always a great workout!

Comment #428 - Posted by: Shane Cross at November 25, 2008 6:11 PM

38/M/180/6'0"

Heavy Lynne

BP: 215lb (BW+35lb)
Wt'd Pullups (35lb)

9/18
8/17
8/16
7/14
5/15

total 117

Comment #429 - Posted by: Jay M. in SC at November 25, 2008 6:11 PM

Bench press 110lbs, last time used only 105.

BP 9x, pullups 23
bp 8x, pullups20
bp7x, pu 16
bp 6 pu 15
bp 5 pu 12

f/27/128

Comment #430 - Posted by: Jbutt at November 25, 2008 6:12 PM

as Rx'd
10/16
10/12
8/13
7/12
6/11

Wasn't feelin' it today...

Comment #431 - Posted by: Troy at November 25, 2008 6:12 PM

After a thorough warmup
Bench Press
225x10
225x10
225x10
215x20
215x18
215x15
Pull Ups
20
17
15
12
13
Semper Fi

Comment #432 - Posted by: Stan M/36/69"/215 at November 25, 2008 6:21 PM

Scott, 5'11"/26/175/M

Bench/Pullups:
2/14
3/11
2/9
2/8
2/8

Alexi, 5'8"/24/165/M

Bench/Pullups:
23/20
16/16
12/17
9/12
10/13

Comment #433 - Posted by: Alexander Rouhani at November 25, 2008 6:26 PM

as rx'd

150# bp: 19,8,6,6,4
pu: 19,10,8,6,6

92 total
previous 91

M/39/150

Comment #434 - Posted by: Ticotexas at November 25, 2008 6:28 PM

WU-60 burpees

Lynne-

185lb bench presses/pullups


1-8/10
2-7/8
3-6/8
4-5/7
5-5/7

Comment #435 - Posted by: Collin at November 25, 2008 6:45 PM

"Lynne"
Five rounds for max reps of:
165 lb Bench Press-7-6-6-5-5 (No bw-205 yet)
Pull-ups 6-6-6-6-6
NEW PR!!!

Comment #436 - Posted by: peejay2 at November 25, 2008 6:48 PM

Todd: m/35/160/5'10"
as rx'd
7-20 kipping
7-9 dead hang
4-13 "butterfly" haha
4-8 dead hang
5-14 neutral-grip kip, interesting

Teri: f/36/153/5'7"
75# bench press
10-4
13-3
11-3
10-2
7-2
Increase weight next time.

Comment #437 - Posted by: TnT in MD at November 25, 2008 6:48 PM

175 lb bench for first two rounds, then 165 for rest
1-4,9
2-3,9
3-6,8
4-5,7
5-4,8

Comment #438 - Posted by: AndrewK_17/6'1"/175 at November 25, 2008 6:51 PM

Janet f/49
Total-89
140# bench 6-10-9-10-9 Pull-ups(green band) 10-7-8-10-10

Scott m/48
Total- 92
210# Bench 9-11-11-11-10 Pull-ups(green) 9-9-8-7-7

Comment #439 - Posted by: Scooter2 at November 25, 2008 6:52 PM

bp/ pu 22/m/170#
1)13/20
2)10/15
3)6/12
4)5/10
5)5/13

followed by almost an hour of thinking i was going to puke or pass out

Comment #440 - Posted by: baker-b at November 25, 2008 6:53 PM

165#BP Kipping PU

10 25
8 18
6 15
5 15
4 15

33 88 = 121

Comment #441 - Posted by: PaulyG 38M/165#/6' at November 25, 2008 6:56 PM

22/m/5'10"/180lbs

Did combatives level 1 day #4 today...achieving the clinch :( They hit us hard, in the face and stuff...my head was all woozy, but I love this workout.

Warmup was 10 pullups/pushups/squats/dips/hanging leg lifts/overhead squats with 45lb bar.

Bench Press @ 185lbs
13/10/9/8/7
47 total

Pullups
16/14/9/9/7
55 total

Comment #442 - Posted by: Kevin Bania at November 25, 2008 6:59 PM

m/48/175

1. 11/18
2. 9/17
3. 8/15
4. 7/15
5. 5/15

total: 120

Comment #443 - Posted by: perry at November 25, 2008 7:00 PM

26yo....wtf was I thinking :( I got hit harder than I thought!

Comment #444 - Posted by: Kevin Bania at November 25, 2008 7:00 PM

F/37/124
used 115# for bench
B/PU
5/17
6/14
6/14
7/13
6/12

Comment #445 - Posted by: Raine at November 25, 2008 7:00 PM

MGySgt. USMC M/47/6'2"/204

BP - PU Dead Hang
5 - 10
7 - 10
5 - 10
6 - 10
6 - 10

I know the reps aren't very high but this is still good for me.

I am humbled by CrossFit on a daily basis yet I find myself stronger now than at any other point in my life. Before I started CrossFit I thought I was in good shape. Since starting CrossFit I now know I have never been in as good a shape as I am now. This knowledge comforts me in that I know I don't just talk the talk,
I walk the walk................

Also completed day 65 of my Double Under / Burpee Challenge. Time 15:54

OooRahh CrossFit

Comment #446 - Posted by: W.D. at November 25, 2008 7:01 PM

38/m/190
as rx'd

bp 17,13,12,9,10 =123
pu 33,25,23,21,21 = 61

new pr= 184 (old 169)

Comment #447 - Posted by: JackM at November 25, 2008 7:02 PM

berg wu & ghd situps

as rx'd

081125 total 118
081106 total 100
080629 total 117
070117 total= 114
071207 total=113
071023 total=121

Comment #448 - Posted by: Adam W 39/5'7"/185 at November 25, 2008 7:09 PM

M 34/145/5'7"

As Rx'd:
Rd 1: 5,12
Rd 2: 6,11
Rd 3: 5,11
Rd 4: 5,11
Rd 5: 5,11

Comment #449 - Posted by: Dan at November 25, 2008 7:10 PM

BP @ 205lbs, body weight 205lbs

7-30
7-25
6-25
5-25
6-30

31-135, PR on the pullups by a lot.

Comment #450 - Posted by: Brett_nyc at November 25, 2008 7:10 PM

M/27/5'11"/178

This is only my second week of CrossFit and I'm completely hooked. I have always been what I considered "fit" - run frequently, work out regularly at the gym & play competitive soccer. The past week has shown me there's still plenty of room to improve. In particular, the evil 21s on Sunday kicked my a**. I can already feel a difference and I've been psyched every day to see what the WOD is. Like I said, I'm already hooked.

Today, as rx'd:

bench press: 16, 12, 10, 8, 9
Pull ups - Dead Hang (haven't quite got the style for kipping yet): 13, 11, 10, 10, 11

Comment #451 - Posted by: Chris O at November 25, 2008 7:11 PM

m/22/6'3/220

First time meeting Lynne

BP @ 175 (made me die a little inside)

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

28-31

Comment #452 - Posted by: Seader at November 25, 2008 7:13 PM

BP @ 170#

17/30
13/29
12/24
9/22
9/18

60/123 Overall PR by 7 reps, BP PR by 11, 4 under Pullup PR. 200 next time!

Comment #453 - Posted by: Ridley/22yom/170#/5'10" at November 25, 2008 7:14 PM

Sam
1: 7,23
2: 7,19
3: 4,16
4: 4,16
5: 5,16
Total: 117

Josh
1: 11,22
2: 10,20
3: 8,22
4: 7,20
5: 6,20
Total: 146

Aaron
1: 18,32
2: 10,24
3: 10,25
4: 7,22
5: 7,27
Total: 182

#190

Comment #454 - Posted by: Aaron at November 25, 2008 7:15 PM

35/M/170

12/22
12/22
12/22
12/18
9/15

Comment #455 - Posted by: x66F at November 25, 2008 7:17 PM

Five rounds for max reps of:
95 lbs bench press (bw = 162)
Pull-ups

19/22
15/21
14/10 (strict)
14/18
16/13

Totals:
78/84

I think I'm doing this wrong - attempting to do max reps on each set but that hurts workout total max reps. Next time I'm going for workout total max reps.

Comment #456 - Posted by: avitevet at November 25, 2008 7:18 PM

m/23/5'8"/177

Started with 70-75% deficit deads (3x5)

Bench press (180)
8, 10, 11, 9, 9 = 47

Pull Ups
10 (OH), 9 (OH), 10 (WUH), 11(WUH), 12(WUH) = 52

99 Total

Comment #457 - Posted by: MagicMitch at November 25, 2008 7:18 PM

M/46/5'-9"/157 lbs

Modified bench press to 145 lbs

Bench = 11 / 9 / 8 / 8 / 7
Pull-ups = 14 / 11 / 10 / 8 / 8

Score = 94 reps


Comment #458 - Posted by: EdK926 at November 25, 2008 7:20 PM

29 yom 225# 6'1"
as rx'd with 3 min break between rounds

BP - 16/13/7/7/7= 50
PU - 20/20/15/15/10= 80

Comment #459 - Posted by: Kuna at November 25, 2008 7:21 PM

M/45/6'/175

as rx'd - bench 175.
BP / PU - 10/30, 8/25, 8/23, 7/22, 7/18. Total: 156

Comment #460 - Posted by: Russ Malz at November 25, 2008 7:23 PM

Really happy with this one. Previous Lynne was 150. My worst round of pullups this time around was equal to my best round last attempt. Just have to work on my bench. 21% increase overall.

As Rx'd:

BP: 18-15-11-10-9 = 63
PU: 28-23-23-22-23 = 119

Total = 182

Comment #461 - Posted by: JPD - M/26/5'10"/170 at November 25, 2008 7:23 PM

M/22/6'2.5"/204

Can't quite do a body-weight bench press.

BP 185x1/6 PU
BP 175x2/4 PU
BP 165x3/5 PU
BP 165x3/3 PU
BP 165x5/4 PU

Comment #462 - Posted by: Matthew at November 25, 2008 7:25 PM

Body weight: 180
Bench press: 155 (up from 145)

BP/PU
12/20
11/19
10/17
8/15
9(f)/15

49/86=135 (10# more and up from 129)

Comment #463 - Posted by: coyo at November 25, 2008 7:26 PM

this was a smoker.... Have I mentioned that I LOVE this stuff.....

As rx'd
12/25
13/25
11/20
10/18
6/18 (elbow made a weird noise on the bench so I racked it)

Loving tomorrows workout....
HOOAH!

Comment #464 - Posted by: NewnanJustin M/29/69"/165 at November 25, 2008 7:32 PM

as rx'd:

17/41
13/32
11/24
12/22
8/21

Comment #465 - Posted by: Ricky C. 27/m/5'10"/190 at November 25, 2008 7:34 PM

F/28/170cm/56kg

Cannot bench press my BW:-(and it's loong way to to go.

45kg 10, 9, 7, 6, 5
Kippers 30, 23, 25, 22, 26

Comment #466 - Posted by: Alenka at November 25, 2008 7:36 PM

I just started CF last week.My first time doing this WOD. Male 31yrs/ 6'Ft 215
Bench/PU
17-15
17-12
12-10
15-10
15-8

Comment #467 - Posted by: Shane at November 25, 2008 7:38 PM

today's Lynne
Bench 220x16/12/10/8/5-51
Pullups 20/12/9/12/9-62

11/06/08 Lynne
bench-220x12/11/10/10/6-49
dead hang pullups-12/9/11/10/8-50

Comment #468 - Posted by: Lebowski 40/71"/218 at November 25, 2008 7:39 PM

m/31/230/68"

BP 12-12-12-10-8 = 54
PU 22-21-20-16-17 = 96

total = 150 (pr by 25)

Comment #469 - Posted by: Jason at November 25, 2008 7:39 PM

M/25/6'/195

Lost 5 pounds since last time and made a huge difference.

As Rx'd
BP: 10/10/8/8/4 = 40
PU: 14/12/10/8/8 = 52

92 total vs. 60 from last time, although I did deadhangs last time. Still huge though.

Comment #470 - Posted by: BryanH at November 25, 2008 7:42 PM


Comment #351 - bg1968:

While i agree with you that there is a difference between an professional athlete training vs. a novice in olypmic weight training. I have NEVER read/seen anything regarding "Powelifters ... training in flat back and rounded back modes." If you can find me some information, or refer me to a website, i would gladly take a look.

I agree that a nearly 3X BW deadlift is an amazing accomplishment. And i totally understand that a rounded back is not ideal and that during a lot PL meets and some loser on youtube loose there form during the lift.

Comment #397 - Anthony Bainbridge
Playing devil's advocate? You can't tell me for a second that was good form. I would love to see a video from the side to get a good angle on how much her back rounded. Please send me a link of these sanctioned competitions, would love to see this and the "national records"

I know your trying to stand up for jodi and her accomplishment and i think its great and i will send her congradulations but a rounded back is a rounded back and any level novice or professional cannot be good at all - this is according to all the posts that people wrote on how important form is, blah, blah, blah


Comment #471 - Posted by: Matteo at November 25, 2008 7:44 PM

23/m/6'7/235

Scale to 75% BW, or 175# for bench

14/12
11/9
8/6
9/6
8/6

New Total: 50/39
Previous Total: 34/30
PR: +16/+9

May try bumping the bench weight up to 195 next time.

Comment #472 - Posted by: JrJordan at November 25, 2008 7:44 PM

scaled bench press to 135 lbs:

bp: 10 pu: 22
bp: 7 pu: 13
bp: 7 pu: 17
bp: 5 pu: 14
bp: 6 pu: 17

Comment #473 - Posted by: jsoar m/22/155/5'7 at November 25, 2008 7:45 PM

29m/156/70"

cf w/u with turkish get ups

As rx'd
160# bench
10/9/8/7/6
kipping pullups
23/27/29/27/21

Colin #185
10/9/6/4/4
33/37/30/26/22

Comment #474 - Posted by: SitkaRS709 at November 25, 2008 7:47 PM

BP @ 165#: 7-6-5-4-4
PU: 11-10-9-8-9

Comment #475 - Posted by: jek-M/36/66"/165 at November 25, 2008 7:49 PM

37yo/m/5'8"/146#
Used 145# on bench press
BP PU
11 40
10 30
7 26
6 26
5 20

Comment #476 - Posted by: deano at November 25, 2008 7:50 PM

m/28/5'9"/170#

Lynne as rx'd, used 175lbs. for bench

BP/PU
10/35
9/31
9/26
8/25
7/21

Total: 43/138 = 181 (PR)

Comment #477 - Posted by: Steven at November 25, 2008 7:53 PM

BW 170, BP @ 155

7, 20
6, 20
7, 15
6, 15
5, 15

Comment #478 - Posted by: Mike_h at November 25, 2008 7:58 PM

(7,26), (7,23), (6,20), (6,17), (4,16) = (30,102)

Comment #479 - Posted by: Hari at November 25, 2008 8:01 PM

F/23/145

First time with Lynne, also first time with bench press.

65# for BP

BP/PUs (deadhang)
10/3
10/3
8/2
8/2
8/2

Arms were so shaky after this I had a hard time in the locker room getting winter gear on!

Comment #480 - Posted by: jess at November 25, 2008 8:02 PM

(160pr)10/15;(165)6/12;4/11;2/12;3/12

Thanks for the bday gift coach.

Comment #481 - Posted by: Brad at November 25, 2008 8:03 PM

BW 195

BP 205

PU's immediatly following BP

10/20
9/20
8/20
7/20
7/21

Comment #482 - Posted by: JMOvechkin at November 25, 2008 8:05 PM

31/m/190

BP/Pull

23/35
17/25
13/23
12/21
10/21

Total: 200

Comment #483 - Posted by: MWade at November 25, 2008 8:05 PM

m/43yo/6'4"/225lbs

10/10
10/11
10/10
8/10
8/7

46/48

Total 94

Comment #484 - Posted by: Craig at November 25, 2008 8:09 PM

30M/5'6"/163#

Bench Press 165#, Pull Ups

22, 25
15, 18
11, 16
11, 14
9, 12

Bench Press - 68
Pull Ups - 85

Pretty sure that's a PR for me. Always get so smoked so quickly on this wod. Need some strength endurance.

Comment #485 - Posted by: Travis from Reno at November 25, 2008 8:12 PM

177 total reps at 192 BW, which is down from last time. Inadequate warm-up and poor last round did the damage. Trail-off from round-to-round better now than in the past. Too much coffee today!

Comment #486 - Posted by: gaucoin at November 25, 2008 8:14 PM

180 # Bench: 7-8-6-5-5 = 31 tied Bench PR
Pull-ups: 33-28-24-21-21 = 127 PR by 11
Total = 158 PR by 11 for the workout.

I thought I was done for after weighted ring dips on Sunday and heavy shoulder press on Monday. Apparently this wasn't the case. Hell yeah!

Comment #487 - Posted by: soccerman m/23/180/6' at November 25, 2008 8:17 PM

All bp @ 200#

1. 10-10
2. 10-10
3. 10-10
4. 10-9
5. 10-8

Comment #488 - Posted by: ArtElliot at November 25, 2008 8:18 PM

185 bw
bp/pu
9/17
7/13
7/13
7/13
6/11

Comment #489 - Posted by: robr526 at November 25, 2008 8:23 PM

23/M/5'9/155

First 2 bench sets BW (155), last 3 @ 135

Bench: 5, 3, 8, 7, 6
Pullups: 24, 14, 16, 18, 18

Comment #490 - Posted by: Leviticus at November 25, 2008 8:23 PM

175 Bench/ DH Pullups

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

Comment #491 - Posted by: DNICE 33/M/175 at November 25, 2008 8:39 PM

As Rx'd: Bench 180# (actual weight 178)

16/36
13/33
11/30
10/27
9/24

Total: 209

Comment #492 - Posted by: adamray @ cf silicon valley at November 25, 2008 8:40 PM

M/43/180/70"

push up / pull-up

63-30
46-24
42-20
40-20
36-18

Comment #493 - Posted by: Roger Radford at November 25, 2008 8:45 PM

M/27/150/5'5"

bench 155/pull up
10/30
6/22
5/20
5/20
4/20

30+112=142

first time doing lynne. gotta work on the bench, great WOD tho.

Comment #494 - Posted by: brucelee at November 25, 2008 8:58 PM

BW: 215
BP: 215


PU | BP
-----------
13 | 6
15PR | 5
12 | 5
13 | 3
11 | 4

64 | 23

Total = 87

Last time was 58 - so major improvement in less than a month. Looking forward to Mr. Joshua tomorrow.

Comment #495 - Posted by: Nathan - m/27/5'10/216 at November 25, 2008 9:03 PM

M/46/145
CFWU3 – pullups at 5
Bench 150
14 / 30
10 / 20
8 / 20
4 (165 lbs - oops) / 20
6 / 20
42 / 110 = 152 (Last time was 36/111 = 147)
PR despite loading 165 lbs on the bar on set 4.
On about 3 minutes rest between each exercise.

Comment #496 - Posted by: jon h at November 25, 2008 9:03 PM

First day on cross fit. I consider myself in shape but this stuff is hard! Here's my first day totals:

BW - 158
BP - 160
BP/PU
15/10
6/3
5/3
4/3
2/2

Not as good as I would have liked but I'll keep working!

Ryan M/24/5'7"/158

Comment #497 - Posted by: Ryan at November 25, 2008 9:07 PM

50lbs
15 8
13 8
10 7
Forgot it was 5, not 3.

Comment #498 - Posted by: AdrianB at November 25, 2008 9:07 PM

BP - 7/6/5/5/4
PU - 11/9/9/6/8

Comment #499 - Posted by: Matteucs at November 25, 2008 9:09 PM

m35/168/5'8"
Lynne as rx'd
16/15
16/15
15/12
12/12
12/15
=
71/69

Comment #500 - Posted by: C-Loc at November 25, 2008 9:20 PM

M/27/71''/160#
BP scaled to my competition weight of 66 kg:
19/46
11/37
9/27
7/25
6/27
Total: 52/162=214

Comment #501 - Posted by: el Flaco at November 25, 2008 9:23 PM

M/37/74"/225#

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

Dead Hang / Strict Form / Pathetic numbers

Comment #502 - Posted by: Kent at November 25, 2008 9:33 PM

M/19/5'11"/160

8, 30
6, 25
6, 25
5, 25
4, 19
Total: 153 (29/124)

Comment #503 - Posted by: Daniel Susskind at November 25, 2008 9:37 PM

M, 34 yrs
5'10.5"
174.5lbs


35 min stationary bike

bench:
6x135
4x140
4x140
3x140
3x140

pullups:
3 + ("pullup" lat pulls: 6x120, 6x110, 6x100)
1 + (3x110, 3x100)
2 + (4x110, 3x100)
1 + (3x110, 3x100)
1 + (2x110, 6x100)

60-120s rest b/w each set

Comment #504 - Posted by: DAP at November 25, 2008 9:45 PM

35m5'10"205#

I tied a previous PR on Lynne, except now I'm doing my PU on a fatter bar. And I copied Kelly Moore's strategem of pacing my BP. Grip failed on my second set of PU.

BP: 15-15-16-16-14 = (76)
PU: 30-22-31-30-28 = (141)

TOTAL = 217

Comment #505 - Posted by: Kirez at November 25, 2008 9:46 PM

22 / M / 5'9" / 125lb

I suck at both of these and this is my first day back after a lousy cold. And excuses, and excuses, &c. Scaled to 60% body weight for the bench. Pull-ups are dead-hang.

75lb Bench 8-6-6-6-5
Pull-up 5-5-4-4-1

Comment #506 - Posted by: BC at November 25, 2008 9:52 PM

M/27/150
Used 175 lb on bench cause I don't have a bench, just use the floor.
Bp 17 16 16 15 16= 80
PU 18 16 15 14 12= 75

Comment #507 - Posted by: Jon D at November 25, 2008 10:15 PM

m27/6'/230

CFWU 2x15

10/15
9/13

DNR, I just felt like garbage.

Comment #508 - Posted by: B Shaw at November 25, 2008 10:17 PM

Sorry, I meant Did Not Finish.

Comment #509 - Posted by: B Shaw at November 25, 2008 10:18 PM

M/26 yrs. old/177lbs./5'11"

Bench Press (180lbs.): 13, 12, 7, 6, 6

Pull-ups: 39, 31, 28, 23, 20

Total: 185

Comment #510 - Posted by: quallnow at November 25, 2008 10:20 PM

Body weight = 170
Last time I did this workout was 13NOV08:
BP reps = 37
Pull ups = 76

This time:
BP reps = 42 (10, 10, 9, 7, 6)
Pull ups = 85 (20, 19, 16, 15, 15)

Comment #511 - Posted by: John from Throwdown San Diego at November 25, 2008 10:34 PM

9-12 5-10 3-10 4-8 1-6
170 bench

Comment #512 - Posted by: danieltspencer at November 25, 2008 10:38 PM

Bench Press weight: 165#
Pullup bar was slippery, used gloves for R2-5

R1:6/5
R2:6/7
R3:5/8
R4:4/8
R5:4/8

Comment #513 - Posted by: BJP - m/27/169#/5'9" at November 25, 2008 10:40 PM


Bench/Pullups
10/12
10/12
10/12
8/14
6/16

Comment #514 - Posted by: dumasito at November 25, 2008 10:45 PM

Hi First post ever. First time doing this work out.

weight: 170lbs height: 5'7

BP/PU
4/12
3/8
5/7
4/7
3/6
====
19/40

Great work out I love this site. THANKS!

Comment #515 - Posted by: pweezy at November 25, 2008 10:47 PM

Forgot my specs

Comment #516 - Posted by: dumasito-m/32/6'2"/220 at November 25, 2008 10:48 PM

@205lb.
9/20
8/16
7/18
8/15
8/20

Comment #517 - Posted by: Nipper M/26/6'1"/205 at November 25, 2008 10:56 PM

27 yom 6'2" 155#

Pre: CFWU x2 (pullups x1, ring dips, squats, 35# 1 hand kb swings, knees to elbows x8)
Bench: 135# x10
Bench: 135# x5

WOD as rx'd/subbed in 40# db for weighted pullups
Bench/40# weighted pullups

11/10
10/6
5/5
6/5
5/22 (without db)

37/31 (if on 5 pace)
Post: 25 ring pushups..Very fatigued and in need of a rest day.

Comment #518 - Posted by: Skeletor at November 25, 2008 11:04 PM

CFWU x 3 (graviton p/u's at BW - 100), included shoulder pass-throughs/dislocations with broomstick

Bench warm up (it's been a loooong time)
10 x 45#
5 x 95#
3 x 115#
1.5 x 135 (PR) - Barely got it past the lowest rack-point on the second rep, and had no spotter.

WOD:

135# Bench Press (PR for Lynne), 2 min recovery between pullups and next round/BP
4/13
6/9
8/11
4/10
6/8

Comment #519 - Posted by: Kurt_eh m/33/5'10"/195# at November 25, 2008 11:12 PM

26/m/155

Bench - Pullups

15 - 26
12 - 21
9 - 20
5 - 16
6 - 20

This hurt bad

Comment #520 - Posted by: JeremyR at November 25, 2008 11:20 PM

bench press @ 80kg
kipping chin ups

BP: 10-6-7-3-4 = 30,
-1 from last time but +2.5kg

PU: 22-16-16-13-14 = 82,
-12 from last time. I'll blame that on doing Nicole yesterday...

Comment #521 - Posted by: cesar_m/28/176/75 at November 25, 2008 11:34 PM

18/21
9/13
5/8
5/8
5/8

Whew, yikes, whoa, wowzers, garsh, jeepers, and of course zoinks

Comment #522 - Posted by: BJS - M/6'0/180 at November 25, 2008 11:37 PM

BP = 185#

BP/PU
12/50
11/35
9/30
8/30
7/21

47/166 = 213 total reps

Comment #523 - Posted by: RSD 21/m/6'1/185 at November 25, 2008 11:50 PM

M35/77kg

First attempt on Lynne.

BP 77,25kg, 1 set then sub HSPU / PU

7 / 20
4 / 17
6(f) / 15
6 / 13
5 / 20

Right shoulder couldn't support the weight during BP. DH injury from july stopping me for the first in over 2 months. Makes me wonder if I should do the BP at all...

Comment #524 - Posted by: Fred Frisell at November 26, 2008 12:24 AM

40/m/176cm/70kg

As rx'd, 70kg BP

15/32
12/20
8/20
7/18
7/18

Total 49 reps BP, 108 pullups

Comment #525 - Posted by: Memuc at November 26, 2008 12:28 AM

30/M/77kg

5/21
5/20
4/20
4/19
4/18

Comment #526 - Posted by: Teejay at November 26, 2008 12:38 AM

as Rx'd.... 75kg
Bench/Pull-up

1. 18/21
2. 20/21
3. 20/21
4. 20/21
5. 24/30

Total 102/114

Comment #527 - Posted by: Kenno at November 26, 2008 1:14 AM

10min cycle, 10 min cross-trainer, 10 min run for warm up.

5 rounds:
200lb bench press 25 (6,5,5,5,4)
Pullups: (7,5,5,5,4)

Never BP anywhere near 200lbs before. Last time I BP was befdore cross fit two months ago and normal training weight was bout 120lbs.

Comment #528 - Posted by: JB at November 26, 2008 1:49 AM

Main Site - Lynne
5 Rounds
Max Body Weight Bench (80kg)
Max Pull Ups

No rest between exercises due to time constraints.

4-5min rest between rounds.

Rd1 7/52
rd2 6/30
rd3 5/25
rd4 5/25
rd5 4/30

Total: 27/162

New pull up PR of 52!!
Bench numbers well down on last time.

Comment #529 - Posted by: ZMH - CrossFit Victoria at November 26, 2008 2:09 AM

Lynne

5 Rounds
Max Body Weight Bench (95kg / 210lbs)
Max Pull Ups

No rest between exercises.

2-3min rest between rounds.

Rd1 12/25
rd2 8/25
rd3 8/25
rd4 9/25
rd5 7/25

Total: 44/125

Comment #530 - Posted by: Steve Willis at November 26, 2008 2:34 AM

Wes m/26/68"/153 @155#:
11/5/6/3/3
20/13/10/11/11

Tom m/26/72"/175 @175#:
16/9/10/8/8
16/11/9/9/8

Chris got called for an inadvertent meeting with a Sheik. (155#):
9/7/6
17/14

In two weeks, we get a bar we can do kipping pullups on. Should improve our numbers.

Comment #531 - Posted by: Wes B at November 26, 2008 2:48 AM

m/40/6'0"/192

6/10
6/10
6/6
6/10
6/10

Comment #532 - Posted by: Jeff H at November 26, 2008 2:55 AM

11/21
10/16
9/15
7/10
6/10


Comment #533 - Posted by: TomO/42/M/200 at November 26, 2008 3:03 AM

Lynne

Scaled down to 176, sub'd jump pulls
Bench Pullup
5 16
7 13
6 10
6 10
4 10
Bench PR by 9 Reps

Comment #534 - Posted by: keir at November 26, 2008 3:28 AM

m/41/208.5

no access to gym so did workout in park near the pool.

5 rounds max pushups/pullups without stopping

total time 12:32

1. 2:33 42,28
2. 2:49 29,24
3. 2:26 30,25
4. 2:21 25,22
5. 2:21 18,19

Comment #535 - Posted by: bearcat at November 26, 2008 4:31 AM

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$


175#
13\16-11\13-8\12-7\11-6\10


$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

Comment #536 - Posted by: slap at November 26, 2008 4:46 AM

m/30/6/200

200lb BP/Kipping PU

8-17 (New PR for PU)
5-12
5-13
4-11
4-12

Totals:
26-65

Comment #537 - Posted by: Andy A at November 26, 2008 4:57 AM

M/32/170
Rx'd
BP : 34
PU : 117

Comment #538 - Posted by: GPerron at November 26, 2008 5:49 AM

M/37/6'1"/185

12/26
10/22
9/19
8/19
8/18

total 160 - pr by 35

Comment #539 - Posted by: Gunnar at November 26, 2008 6:15 AM

M/31/190

BP with 205 up from previous at 195lbs

BP/PU
1. 14/19
2. 9/13
3. 5/10
4. 6/10
5. 5/7

Comment #540 - Posted by: Schaller at November 26, 2008 6:16 AM

11/6: 12/26, 10/16, 9/15, 7/15, 8/12 total 130

11/26: 13/28, 11/18, 10/16, 8/16, 7/15 total 142

Comment #541 - Posted by: Honcho M/30/5'10"/180 at November 26, 2008 6:23 AM

25/5'9"/136

BP: 4,2,2,2,2 (60kg)
PU: 41,25,25,20,20

Comment #542 - Posted by: Mary Ann at November 26, 2008 6:29 AM

PU 14,12,9,11,7
BP (205) 5,5,4,2,2

Comment #543 - Posted by: blatz 30yom 6'3" 215lbs at November 26, 2008 6:33 AM

M/31/5'10"/195lbs
BP @ 195lbs 5 - 4- 7- 4- 4
pullups 18-16-12-10-10

Comment #544 - Posted by: jb305 at November 26, 2008 6:38 AM

1st Lynne

BP - 181.5#

8/16
6/12
4/11
3/11
2/7

Max BP = 205, so I was pleased with 23 reps. Elbow was sore so I eased up on the pullups.

Comment #545 - Posted by: JWRBIKE 38M 6'3" 180# at November 26, 2008 6:49 AM

close to as described

Last Time;
bench press/lat pull downs @170
17/17, 14/14, 10/11, 8/10, 7/10
Total 56/62

Today;
Bench Press/Ring pullups
20/15, 15/11, 8/8, 7/7, 8/8
Total; 58/49

Comment #546 - Posted by: OSV/5'10"/165lb/M at November 26, 2008 6:51 AM

7+20=27
5+15=20
5+16=21
5+10=15
4+12=16

total=99

Need to work on the bench press

Comment #547 - Posted by: DD at November 26, 2008 7:04 AM

As Rx'd 159
42 bench
117 pulls

Comment #548 - Posted by: mike in the ro at November 26, 2008 7:09 AM

bw 208
bench press 215

bp 17,13,9,8,8
pu 20,18,15,12,14

total reps=134 beat pr by 10, set on last lynne

Comment #549 - Posted by: mtvet/43/m/210/6' at November 26, 2008 7:10 AM

As Rx'd - Bodyweight=170

BP/PU
19/37
14/35
13/32
9/20
7/23

Comment #550 - Posted by: Nick Ballstaedt at November 26, 2008 7:13 AM


"Lynne"

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

6/27
6/23
6/20
6/20
6/21

141
--------------------------------------------------
Compare to 081106

6/20
6/20
6/20
6/20
6/20

130

Comment #551 - Posted by: Louis Herrera Jr. 49 70" 182 at November 26, 2008 7:19 AM

M/26/195

Bench 16 13 11 10 8
PU 20 15 13 12 10

Comment #552 - Posted by: bklim at November 26, 2008 7:36 AM

f/31/6'0"/163

there's no way i can bp my bw. if i could, i'd be a complete badass. instead i did:

BP / PU
85lbs x 6 / 6
95lbs x 3 / 6
85lbs x 6 / 6
85lbs x 6 / 6
85lbs x 6 / 6

Comment #553 - Posted by: Lex at November 26, 2008 8:04 AM

165lbs bench 16/12/8/8/8
Pullup 20/16/12/12/12

Comment #554 - Posted by: DJF M/38/5'8"/166 at November 26, 2008 8:31 AM

400M run
cfwu
Lynne 3 rounds due to time constraints...
bp/pu 205#
15/15
14/15
11/15

WISH I COULDA FINISHED... What An all-consuming, POWERFUL WORKOUT!

I LOVE THIS ONE!

Comment #555 - Posted by: Sparky_33/M/5'5"/205 at November 26, 2008 8:39 AM

51/21
50/15
37/10 now missing part of my hand
19/4
21/6

178 pullups/56 BP wrote that backwords.

Comment #556 - Posted by: KSC at November 26, 2008 8:44 AM

34/M/190/6'

PU: 22/24/22/22/20: 110
BP: 15/15/13/12/11: 66
Total: 176 pr by 5

Comment #557 - Posted by: amped at November 26, 2008 8:49 AM

M/27/6'2"/167

Bench: 6,4,4,2,3 = 19
Pullups: 19,12,9,5,5 = 50

Forearms BLEW UP!

Comment #558 - Posted by: Josh at November 26, 2008 9:05 AM

M/24/5'10"/145

081107
BP: 11 9 7 8 4
PU: 16 16 17 15 6
Total Reps: 109

081125
BP: 13 10 7 8 7 (15.4% increase)
PU: 20 20 12 12 12 (8.6% increase)
Total Reps: 121 (11.0% increase)

Comment #559 - Posted by: Butte at November 26, 2008 9:34 AM

26yo/6'2"/205

BP: 16, 12, 10, 8, 8 =56
PU: 12, 10, 8, 6, 6 =42

21:35 min

Comment #560 - Posted by: ALEX at November 26, 2008 9:38 AM

32/m/165

cfwu x1

170lbs bp/13,10,8,6,6
pu/17,12,10,8,8

Comment #561 - Posted by: karim at November 26, 2008 9:45 AM

Bwt: 161

Bench (200lbs.): 9, 6, 6, 4, 3
Pull-ups (+40lbs.): 13, 13, 12, 12, 12

5 minute rest between rounds. Only rest between bench and pull-ups was time it took to put on weight vest and walk to pull-up bar.

Comment #562 - Posted by: CR at November 26, 2008 9:49 AM

Lynne

1 bench press 1 @ 40kg - pull ups 17
2 bench press 3 @ 37.5kg - pull ups 22
3 bench press 3 @ 37.5kg - pull ups 20
4 bench press 5 @ 35kg - pull ups 21
5 bench press 15 @ 30kg - pull ups 21

Bench Press was rubbish. All pull ups with band.

Good Fun

Comment #563 - Posted by: Elaine - Scotland at November 26, 2008 10:06 AM

m/44/175

as rx'd

BP PU
20 20
14 17
11 12
10 11
8 9

BP 63 PU 69 Total reps = 132

Comment #564 - Posted by: Stu at November 26, 2008 10:11 AM

Old quote, but appropriate considering some above comments, Have a great Thanksgiving


"It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."

Theodore Roosevelt
"Citizenship in a Republic,"
Speech at the Sorbonne, Paris, April 23, 1910

Comment #565 - Posted by: RJ at November 26, 2008 10:33 AM

32/175/m
Deadhang pullups
6+14=20
5+10=15
4+8=12
5+10=15
4+8=12

total:74

Comment #566 - Posted by: marc_m at November 26, 2008 10:59 AM

200lbs

16 20
11 12
10 15
8 10
7 10

52 bench
57 pull ups

Comment #567 - Posted by: JokerHB at November 26, 2008 11:02 AM

Subbed/scaled "Lynne". Did 13 burpees per round instead of BW bench.
Pull-ups per round:
31, 26, 22, 22, 22

Comment #568 - Posted by: JENNY O. 37F/130# at November 26, 2008 11:42 AM

48/m/190

20 8
20 6
18 5
15 3
12 3
Still sore from last wod w/sea saw towel p/u's. Spent after 2 rounds.

Comment #569 - Posted by: denob at November 26, 2008 11:44 AM

SWA
31/M/185/6'0"
R1 R2 R3 R4 R5
BP - 10, 7, 5, 4, 4 = 30
PU - 20, 22, 20, 20, 19 = 101

SRA
28/M/180/6'0"
R1 R2 R3 R4 R5
BP - 12, 12, 10, 9, 6 = 49
PU - 24, 18, 14, 10, 11 = 77

180lbs BP no rest between PU's 5min set rest

Comment #570 - Posted by: SWA at November 26, 2008 12:00 PM

M/28/5'10"/165

As Rx'd
BP - PU
18 - 32
15 - 25
13 - 20
12 - 20
10 - 18
Total: 183 reps (PR by 10 or so reps)

This WOD f**ks with my grip strength. My forearms always feel way to pumped to hold onto the bar for the next round.

Comment #571 - Posted by: Kyle A at November 26, 2008 12:17 PM

5 sets max pushups and max deadhang pullups:
34-6
10-2
6-1
4-1
4-1

Comment #572 - Posted by: Jonathan Offen at November 26, 2008 12:41 PM

22yrs/154 lb/5'7

Bench(155#)/Pull

19/53
17/43
14/46
14/40
14/40

Total: 301

Comment #573 - Posted by: Chris Stroud at November 26, 2008 12:50 PM

M/27/185/5'7

As rx'd

Bench(155#)/Pull

16/30
11/24
10/20
10/20
9/15

Reps: 165

Comment #574 - Posted by: Woo at November 26, 2008 1:01 PM

M/41/165/5'7"

Love this workout best ever. There is no doubt that eating the Zone diet helped my #'s
BP-PU
17-17
17-17
17-17
17-17
17-20
Total 173, much better than last time 141.

Comment #575 - Posted by: Eric D at November 26, 2008 1:06 PM

123

4 min between rounds

Rnd 175# BP PU
1 12 20
2 12 18
3 9 16
4 7 10
5 7 12
TOT 47 76 = 123

Comment #576 - Posted by: DeMarco 30/175#/5'9" at November 26, 2008 1:36 PM

m/29/5"10/200

as rx'ed
7,7,7,5,3
19,9(slipped),16,10(slipped again),14

Just getting back in after a couple months of slacking (injured) and putting on 15lbs so not too bad.

Comment #577 - Posted by: chris at November 26, 2008 1:48 PM

body weight: 150 lbs

bench press: 12 8 10 11 10
pull ups: 18-strict 14-butterfly 41-reg. kip 15-butterfly 30-reg kip

Comment #578 - Posted by: dcyn at November 26, 2008 2:06 PM

Bench Press: (32kg, ~50% BW) 11-11-8-8-6
Pull-Ups: (Deadhang) 9-8-8-6-6

F/32/62kg


Comment #579 - Posted by: lelak at November 26, 2008 2:34 PM

45YOM
BW= 165 lbs

Bench
3 3 4 3 3
PU's kip
20 15 15 14 15

one minute to minute and a half rest between excercise.

Comment #580 - Posted by: Agueybana at November 26, 2008 3:00 PM

As rx'd, chest to bar..grip was limfac on pu's.
6,12
4,10
4,10
4,10
2,7

Comment #581 - Posted by: fishnhat at November 26, 2008 3:02 PM

CFWU 10x3

5-10
3-6
3-6
3-6
3-6

500m row sprint

Comment #582 - Posted by: NCrouther at November 26, 2008 3:05 PM

Mike F:

195# BP

7/28,6/24,5/19,4/20,3/13

Comment #583 - Posted by: headonkey at November 26, 2008 3:21 PM

Only got in four rounds before globogym's holiday hours rained on our parade.
Ben: 195# BP-26,20,14,15
PU-30,26,17,17 Total=165

Bree: Scaled BP to 85# and PU/ Jumping PU
BP-6,6,5,5
PU-3/11,6/7,4/4,1/3 Total=61

Comment #584 - Posted by: BenHub at November 26, 2008 3:38 PM

as rx'd. used 180 for BP

BP/PU
19/22
12/17
9/13
9/12
9/11

58/75

m/5'11/30/179

Comment #585 - Posted by: Ian M at November 26, 2008 4:18 PM

Anthony (M/30/168)

"Modified Lynne"
5 rounds of:
HSPU max reps
Chinups max reps

HSPU: 20-20-20-20-20
Chinups: 30-30-30-30-30

Total: 250

Everything felt really good tonight, but I stayed within limits just to take it easy. I was worried about the hands tearing, but they held up nicely.

Comment #586 - Posted by: Anthony Bainbridge - CrossFit Fredericton at November 26, 2008 4:21 PM

m/43/6'2/170

1: BP 5 @ 145 PU 8
2: BP 3 @ 155 PU 6
3. BP 5 @ 125 PU 6
4. BP 4 @ 135 PU 6
5. BP 5 @ 135 PU 5

Switched to Smith Press Machine in round 3 and didn't realize the bar was only 15 pounds until after I was feeling good I had done 5 easier reps.

Comment #587 - Posted by: Funkhouser at November 26, 2008 4:44 PM

bwt 170
bench 45
pullups 113

Comment #588 - Posted by: bleedCF at November 26, 2008 4:48 PM

BP @ 200lbs
15, 9, 8, 5, 5 = 42 (-7)
PU
24, 18, 16, 14, 17 = 89 (+0)

Total = 131

Comment #589 - Posted by: Rory Mac at November 26, 2008 5:15 PM

192#

196 total reps (pr)

Comment #590 - Posted by: JDisch at November 26, 2008 6:13 PM

CFWU x 3 w/o pull ups

Lynne as Rx'd
b/w=180
BP-12 PU-17
BP-10 PU-15
BP-7 PU-12
BP-7 PU-12
BP-6 PU-15
total BP=42 PU=71 over all=113
beat my last #'s by 4 on bench press and 17 on PU

Comment #591 - Posted by: Refuerzo M/33/180/5'8" at November 26, 2008 6:13 PM

195 Bench
1 - 11 PU 11 Strict palms in
2 - 7 7
3 - 6 6
4 - 5 7
5- 5 7

Comment #592 - Posted by: M/191/6.0/31 at November 26, 2008 7:51 PM

Was that video an example of bad form? That was horrible.

Comment #593 - Posted by: Jon Gray at November 26, 2008 8:03 PM


170 lbs

bench/pulls 4 min rest intervals
20/22
18/18
18/15
15/15
15/12

Comment #594 - Posted by: SCALPEL at November 26, 2008 8:25 PM

If that's the standard that is enforced in competition for deadlift, then why have i been f*cking around for months trying to inch my way toward double bodyweight DL with good form?
If that's all that you need to do then sh*t, i'm ready for competition too!
Reckon i could get near to triple bodyweight with complete spinal flexion like a roll of carpet unravelling...

I've lost all faith in the standards, now...

Comment #595 - Posted by: tino at November 26, 2008 8:47 PM

m/37/177

Never a spot, so per usual, I sub'd max reps pushups/pullups
No rest between push/pulls, 4 minutes rest between sets

45/13
30/14
24/12
21/12
20/13
Total 140/64

Last time was 129/52

Comment #596 - Posted by: Scott Andresen at November 26, 2008 9:27 PM

Subbed hspu for bw bench. No barbell.

15/25
12/25
10/25
10/25
10/25

Pretty much a pr on the pullups. however, no where near my 1 set max pullups. I guess I pussed out on the first two or three sets.

Comment #597 - Posted by: JeffChalfant 29/172/5'10'' at November 26, 2008 10:15 PM

185lbs
15/16
11/14
10/12
10/10
10/10

Comment #598 - Posted by: Chad M at November 26, 2008 10:27 PM

10/30
10/30
10/30

Comment #599 - Posted by: Tim T at November 26, 2008 10:33 PM

27/m/75kg

8-26
10-24
8-23
7-20
4-17
Total: 147

Comment #600 - Posted by: pz at November 26, 2008 10:43 PM

m/36/168#

bp 3(160#) 3(160#) 5(155#) 3(155#) 4(155#) - 18
pu 20 11 11 10 7 - 59

Comment #601 - Posted by: ronen at November 26, 2008 10:46 PM

39/m/180

CFWU, 5k jog

No spot, so a little conservative on the BP. Kipped on the pull-ups. Noticed that grip gave out before p-u ability.

8/27
8/16
5/10
7/13
5/18

5.85k run TE 4.0 on treadmill

Comment #602 - Posted by: jdduke at November 27, 2008 1:22 AM

WOD Lynne;
B/P @ 60k,16,16,12,12,12.
P/UPS, 35,45,43,42,40.
did bench at 60k to try and get some reps,pull ups better ,but grip giving out,ripped skin off ma fingers now to go with the ones on ma hands !

Comment #603 - Posted by: Pedro Barrera,Scotland at November 27, 2008 2:08 AM

as Rx'd 75kg
Bench/Pull-up

1. 24/21
2. 22/21
3. 22/17
4. 23/20
5. 24/23

Kenno got me in he the kipping but i had him on bench

Comment #604 - Posted by: Southy at November 27, 2008 2:50 AM

I skipped this WOD. I chose to do bike for 20min. and some stretching.

Comment #605 - Posted by: edtkd at November 27, 2008 3:50 AM

Comment #595 - tino

You poor thing! Maybe you should enter an event sanctioned by IPF and put your money where your mouth is.

Comment #606 - Posted by: Anthony Bainbridge - CrossFit Fredericton at November 27, 2008 4:41 AM

M/47/6'/185

As Rx'd

11 25
8 21
6 20
6 17
6 20
140 reps

Comment #607 - Posted by: Richard at November 27, 2008 5:29 AM

M/32yr/248
BP=17,14,13,11,11@250lbs
PU=23,17,16,13,12
137 total
how long should i wait between rounds,I go directly from bench to bar then take 3 min.too short ,too long or just right?

Comment #608 - Posted by: cole at November 27, 2008 7:10 AM

32/m/6'2"/205

As Rx'd, rested 2 minutes between each exercise

Bench Press (205) - 11, 7, 3, 3, 3 = 27
Pullups - 24, 19, 14, 13, 12 = 82

Total = 109 (PR)

Phil 4:13

Comment #609 - Posted by: EricB in IL at November 27, 2008 9:08 AM

BP 205#-10,10,9,10,7
PU-21,17,15,20,15

no rest in between exercises. 5 mins between rounds

Comment #610 - Posted by: Rick Crossfit Nantucket at November 27, 2008 10:15 AM

20/20, 19/20, 12/20, 12/16, 10/16 = 70/92

Compare to 081106.
20/20, 20/20, 12/16, 12/16, 11/13 = 75/85

Gained 5lbs since last time.

Comment #611 - Posted by: DO_it_UP m/23/5'10"/170 at November 27, 2008 11:06 AM

M/34/190/6'2"

Bench press on Hammer Strength machine since had no spot- 197 lbs, kipping pu's

BP/PU
6/20
5/17
4.5/12
4.5/11
5/12

Comment #612 - Posted by: Chad Bakken at November 27, 2008 11:19 AM

38/m/175
as Rx'd

20/40
14/26
12/24
10/23
9/22

Total: 65/135 = 200 (PR by 33)

20 BW Bench was PR. 3 min rest.

Comment #613 - Posted by: alex at November 27, 2008 11:44 AM

mixed it up today
feet elevated pushups on rings with a 20# vest
pullups on rings with 20# vest

pushups: 16, 16, 15, 18, 16
pullups: 15, 15, 13, 15, 12

total: 151

Comment #614 - Posted by: nick 6'4''/195/18 at November 27, 2008 12:34 PM

Used 185# for Benchpress

14/21
8/15
6/12
6/8(deadhang)
5/8(deadhang)

Nowhere near a PR but better than last time.

Comment #615 - Posted by: JC Veggie M/32/175/5'10" at November 27, 2008 1:09 PM

3 mile run....
22:45
then WOD
155#
12,11,9,7,6
Pulls
12,12,12,12,12

Comment #616 - Posted by: dyagg at November 27, 2008 1:20 PM

Ty m/29/6'0/185
Bench 9/8/7/6/6
Pullup 20/15/13/10/11

Adam m/31/6'2/185
bench 12/11/9/7/7
pullup 30/24/16/13/14

Comment #617 - Posted by: mastinero at November 27, 2008 5:08 PM

M/36/145

@ home, 5# heavier than the last time I did Lynne, went straight to pull-up's after BP, 2 min. rest between rounds

BP: 44 reps, 13 less than PR

PU: 91 reps, 19 less than PR

My PR was done at 140 body weight, used different grips for each set of pull-up's,

Comment #618 - Posted by: Mad Max at November 27, 2008 5:21 PM

m33/170/5'9''

BP-PU
10-25
8-21
7-17
7-15
8-20

BP:40
PU: 98

Comment #619 - Posted by: keith at November 27, 2008 8:21 PM

'Lynne'

Done on Thanksgiving Day.

57/M/195 as RXed 50/82 total=132

48/F/125 BP@85 50/38 total=88

Comment #620 - Posted by: Dave and Belinda at November 27, 2008 9:01 PM

BP-PU:
8-11
7-10
7-10
7-10
7-10
____
36-51

first full week back after liver surgery, long way to go, but those quick gains hurt so good...

Comment #621 - Posted by: indo chris m/32/6'1/167 at November 27, 2008 9:13 PM

Performed this on Wed 11/26/08

Comment #622 - Posted by: Keith M at November 28, 2008 5:09 AM

lynne

bp-pu
8-13
5-8
5-8
5-8
4-9
___
27-46

Comment #623 - Posted by: marty c 46/m/6'0"/235 at November 28, 2008 6:16 AM

Couldn't make it to the gym on time for this one, so I did

20 Burpees
3 minutes rest
5 rounds
1:09
1:06
1:27
1:24
1:10
Next time I WON'T do these on a marble floor...OUCH!

Comment #624 - Posted by: Melissa Cvjeticanin CF Mississauga at November 28, 2008 7:00 AM

29/m/140lb

Bench 140lb, pull ups
12/25
10/20
10/20
8/20
7/20

Total: 152, PR by 13 reps and i increased bench press weight by 5lbs

Comment #625 - Posted by: gerard mcauliffe at November 28, 2008 9:33 AM

35/m/73/187
B(185)/P
14/28
9/20
5/18
5/17
5/16

Comment #626 - Posted by: JimmyC at November 28, 2008 11:25 AM

BP-200lbs, 1-2 min rest

20 - 15
12 - 13
11 - 12
9 - 10
9 - 12
------------
61 - 62

Disappointed with pull ups... hands were killing and grip was failing... had more in me on every set....

Comment #627 - Posted by: keldog/38m/6'/205 at November 28, 2008 12:02 PM

m 36 bw 157

Done at crossfit on modified bench press. Bar stopped about an inch off my chest because of the box/bench apparatus. Pullups done right after bench with no rest. About 5 minutes between rounds

Bench 155 lbs Pull ups
10 19
9 14
8 13
8 12
7 12

Felt tired. Lots of chest work lately.

Comment #628 - Posted by: dandny at November 28, 2008 12:02 PM

36 M 168#

Used 170# for bench

Lynne: 175 (PR)

Comment #629 - Posted by: DWag_AZ at November 28, 2008 12:20 PM

94lbs BP (70%BW)- 11-11-10-8-5
Pull-ups - 13-13-11-10-9
Last time I did 94x6 reps on the bench & dropped to 84# for the rest of the rounds.

Comment #630 - Posted by: Vicky Z/40/5'5"/135 at November 28, 2008 3:00 PM

BW 170

only 3 rds due to pain in left elbow

BP 185#
+35# weighted PU

BP 12, 10, 10
PU 11, 9, 10

Comment #631 - Posted by: bg0731 at November 28, 2008 4:42 PM

16, 14, 13, 12, 10
34, 32, 30, 30, 25
At coastal still need work with butterfly kip cant generate alot of pwr.

Comment #632 - Posted by: SAJ 175/m/30/cf Coastal at November 28, 2008 5:22 PM

bench 180 x 25, 15, 10, 9, 8
pull ups x 47, 36, 30, 22, 19

numbers down 10 and 6 respectively. forearms smoked from 4 wheeling and shoulders smoked from muscle ups. i blame them for a lousy performance.

Comment #633 - Posted by: jay at November 28, 2008 5:35 PM

185lbs 15/11/9/6/6 47
no kip pu's 16/13/10/7/7 53

Comment #634 - Posted by: bk at November 28, 2008 6:59 PM

185lbs 15/11/9/6/6
no kip pu's 16/13/10/7/7

Comment #635 - Posted by: bk at November 28, 2008 7:01 PM

M 35/224

Bench 235

15-12-6-6-4

PullUps

22-16-10-11-10

Comment #636 - Posted by: S.Seumae at November 28, 2008 7:18 PM

Charity-
120 BP
12-10-9-9-9
Chest to bar pulls
24-22-21-20-18
rested 2 min. between each exercise

Comment #637 - Posted by: Jeff & Charity @ CFSnohomish at November 28, 2008 10:06 PM

w/ 5min rests...

BP/PU
20/30
13/25
10/20
07/15
07/15

TOT 57*/105(PR)

*BP 65(PR)

Comment #638 - Posted by: stinker [26/m/160#] at November 29, 2008 6:16 AM

Five rounds for max reps of:
Push-ups (using bars)
Pull-ups

25-11
17-9
18-8
20-9
20-10

Comment #639 - Posted by: Dave in Munich at November 29, 2008 8:31 AM

Kind of disappointing results today. Have been focusing on my Oly lifts and haven't done as much bench or pulls as normal.
8 28
6 20
4 16
4 16
4 13
Total 119 compares with 143 pr last July.

Comment #640 - Posted by: Smithy/m/48/5'10"/163 at November 29, 2008 12:02 PM

38/M/183

BP: 185#

BP: 10,10,10,10,9=49
PU: 15,16,20,20,21=92

Comment #641 - Posted by: Red 7 at November 29, 2008 4:51 PM

225lb 10sec rest /pullup 1min rest
6/12 5/8 4/8 3/5 2/4

Comment #642 - Posted by: johnmc at November 30, 2008 6:31 AM

33/M/175

BP 16/14/13/12/10=65
PU 16/15/14/13/10=67

Total= 132 PR by 15

Comment #643 - Posted by: M. Ely at November 30, 2008 12:07 PM

Age 52/BW 245# Single Arm "Lynne" SA bench @ 85# (5/5/5/5/6) and pullups jumped (10/10/10/10/11). Then Tabata row 20:10 8 rounds.

Comment #644 - Posted by: Stan K at November 30, 2008 2:47 PM

sub'd 7 Rounds of the following for time

7 Thrusters 95
7 Burpees
7 Pull Ups

Time=20:15

Big props to Steve Bowser of Crossfit Affliction for being such a gracious host.

Comment #645 - Posted by: Julio V at November 30, 2008 6:45 PM

Benched 185/Pullups (varied Grip)

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

Total:
42+44 = 86

Comment #646 - Posted by: Josh at December 1, 2008 3:16 AM

warmup with 21 burpees

did deadhang (first time in months...years?)
and subbed pushups (feet elevated 28") ring pushups

10 / 20
06 / 16
07 / 11
05 / 12
05 / 10

on 4 hrs sleep....blah :(

Comment #647 - Posted by: doron at December 1, 2008 6:52 AM

BP - 135 lbs 25-18-12-10-10 = 75
PU - (side grip) 25-20-17-15-14 = 91

TOTAL = 166

Comment #648 - Posted by: MJS at December 1, 2008 9:28 AM

m/22/215

185# bp
8/9,7/8,6/7,5/8,5/7
total = 70

Comment #649 - Posted by: bigdub at December 1, 2008 10:13 AM

M/52/6'/180

No Rest B/T Bench and Pull Ups - 5 min Rest B/T Rounds

16/40
16/32
11/30
9/28
9/26

61 Reps Bench 180 lbs + 156 Pull Ups = 217 Reps
Improved by 27 reps

Comment #650 - Posted by: Dave Miklos at December 1, 2008 10:28 AM

30-175-m

pullups( underhand grip)weaker of the two
and 175 bench

4 minute breaks.
BENCH-14-13-13-11-9
PULLUP-20-17-14-12-14

Comment #651 - Posted by: skichiiwa at December 1, 2008 11:06 AM

165#/m/28/5.9
12/25
8/20
6/15
6/15
6/10

Grand total is 126 I think. Coulda done better. Chest is dismally weak

Comment #652 - Posted by: Peyton Knippel at December 1, 2008 3:50 PM

FFC
Lynn scaled
BW Bench (185#)
Pullups (Slow, strict, deadhang, alternating OH/UH)

5/13 OH
4/6 UH
4/7 OH
3/6 UH
3/6 OH

Took the OH/UH modification from my son - thanks Skylar!

Comment #653 - Posted by: Jas / Ffc f/57/120/5'7" m/53/215/6'3" at December 1, 2008 5:45 PM

First two set of bench were 175#, accidentally used 35# bar

Bench-
175# 10/9 185# 6/6/4

PU (alternating grip starting with OH)-
16/18/12/18/18(bad ROM)/11

Comment #654 - Posted by: Skylar at December 1, 2008 6:12 PM

m/36/6'4"/97kg

4/12
412
4/12
3/10
3/10
------
18/56 = 74

Could only do 90kg bench press

Comment #655 - Posted by: JT at December 1, 2008 11:13 PM

Jodi,
Thanks for sharing your video. It is excellent motivation.

Comment #656 - Posted by: Blaine at December 2, 2008 3:19 AM

as Rcd:

17/30
13/25
10/20
9/20
8/20

total - 172 (PR)

Comment #657 - Posted by: NeilT m26/6'3"/180# at December 2, 2008 8:32 AM

Good progress. Pullups went up to 52 from 45 in total. And on BP, weight went up a bit but reps fell. Shoulder feeling a bit sore so a bit tentative on the BP.

This time:

BP @ 115# - PUs Dead Hang
BP - 11 7 8 9 7 = 42
PU - 15(PR) 10 9 9 9 = 52 (last time 45)
Total 94

Last time w/105# & Dead Hang
BP - 15 9 7 10 11 = 52
PU - 14 8 8 9 6 = 45
Total 97

Comment #658 - Posted by: Jon - 40/M/165/5'11" xfit since 6/08 at December 2, 2008 9:15 AM

25yo/m/5'6"/155

Bench - 15, 10, 6, 8, 6
PUs - 23, 21, 16, 19, 8

Comment #659 - Posted by: TheTimmy at December 2, 2008 12:04 PM

Crossfit warmup followed by the WOD as rx'd

185 lb Bench Press-pullups x 5 max in a row

12-12
8-10
6-8
9-9
5-10

Comment #660 - Posted by: Karsk M 55 yo 5'9" 180lbs at December 2, 2008 3:45 PM

did 175lb bench bodyweight as Rx'd

bench: 10-8-5-4-4
pull ups: 20-16-20-10-10

three reasons i might be dead:
1.) spent a week with my fiance who i have not seen in a month, no wods entire week, and thanksgiving food
2.) the awful food at the dining common tonight
3.) i have two lymph nodes the size of nickels which means infection or Mono.

need to get better on bench. maybe a month of 100 push ups a day

Comment #661 - Posted by: pelch at December 2, 2008 5:05 PM

m/20/160/5'9"

160 lb bench/pull-ups

16/14
11/10
10/10
7/10
6/14

Comment #662 - Posted by: JohnFahn at December 2, 2008 6:42 PM

CFWU
081202
BP (185#): 9/ 9/ 7/ 7/ 7=39
PU : 11/11/10/10/10=52
081112
BP 8/8/7/6/5=34
PU 10/10/8/9/9=46
M/47/185#/72"

Comment #663 - Posted by: RB at December 2, 2008 7:16 PM

did bench on smith machine BP=175lbs
BP-16,8,6,4,3
PU-9,9,6,6,3

Comment #664 - Posted by: Jay at December 3, 2008 11:36 AM

33 yom 209 lbs.

Wu then:
215x14 12 pu
215x11 9 pu
215x9. 7 pu
215x8. Ran out of time. Did workout on 20 min break

Comment #665 - Posted by: KGW at December 3, 2008 4:51 PM

CFWUx3
bw bench (205): 3,2,2,2,2 = 11 (12 last time)
pull-ups: 16,13,12,11,10 = 62 (60 last time)
-185-lb warm-up on bench

Comment #666 - Posted by: bcb373 at December 3, 2008 7:07 PM

m/35/5'9/175
CFWU-3. Regular except 12 pushups instead of PU on 2nd set. Superman. Burgener.

15,12,11,10,8=56
21,16,15,14,11=77
Ttl=133 PR by 10
11/6:14,13,11,9,8=55
17,15,12,12,11=67
Ttl=122
6/29:14,11,9,8,7=49
18,15,12,13,14=74
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)
Ttl 117 (115)

Comment #667 - Posted by: jrm at December 3, 2008 7:15 PM

M/19/6'1"/185

18 10
16 10
10 9
8 9
9 9

Pull ups were dead hang with 25lb vest on. Getting ready for P4P comp

Comment #668 - Posted by: Murph.C at December 4, 2008 9:02 AM

80lb db press b/c of shoulder pain w fixed bar

10 4 (dead hang)
8 4
8 5
7 3
6 4

Comment #669 - Posted by: jenny at December 4, 2008 7:54 PM

as rx'd:

BP-15,12,10,10,7 (54-PR)
PU-25,15,15,15,10 (80-PR)

Did this after a couple days off, felt real good.

Comment #670 - Posted by: Mike m/34/5'10"/185lbs at December 5, 2008 5:10 AM

BP PU
16 16
12 14
9 11
9 14
7 10

118

Comment #671 - Posted by: Richard: m/24/205/6'1" at December 5, 2008 5:17 AM

Did puppies:

5 rounds:

Max push ups: 14-11-6-8-6
Max pull ups: 3-4-4-4-4

Comment #672 - Posted by: Jess at December 5, 2008 12:06 PM

As Rx'd except used 135lbs

Bench: 3/3/2/2/3
Pull: 6/6/5/5/6

M/25/138
5 Dec 08

Comment #673 - Posted by: Joshua at December 5, 2008 1:58 PM

as r/x d

BP 4,4,4,3,3
PU 11,11,9,9,8 (dead hang, no kip)

total 66 (pr)

Comment #674 - Posted by: nick m/37/6ft/185 at December 5, 2008 2:05 PM

bench @ 205, body weight =225
4 4 3 4 3

pullups
11 (pr) 8 5 5 4

Comment #675 - Posted by: spatterson at December 5, 2008 4:58 PM

28/m/185

BP: 18, 16, 11, 10, 9= 64
PU: 35, 30, 30, 26, 27= 148

total: 212

Comment #676 - Posted by: MoGreene at December 6, 2008 3:07 PM

90kg bodyweight (198pound)
1: 6/13
2: 5/11
3: 5/9
4: 4/10
5: 3/6
total: 23/49

Comment #677 - Posted by: tyomacho at December 7, 2008 12:57 AM

35M175
8 21
6 19
4 17
4 15
3 13
Spot on last rep of last two (?) rounds

tom 175
5 6
5 6
5 6
5 6
5 6
No spots at all

Comment #678 - Posted by: jmcneal at December 8, 2008 5:41 AM

Push ups/kipping pulls, no rests:
Push: 159, pull: 49

Comment #679 - Posted by: Mischa 31 yom 145 lbs at December 8, 2008 1:44 PM

Bench 10,10,8,6,7
DHPU 10,10,8,8,6
Still cant kip at college :(

Comment #680 - Posted by: K Stone at December 8, 2008 2:53 PM

28yom
5'10"
190#

Warm-up: CFWU x 3

WOD as Rx'd:

28/45
21/30
13/25
12/23
14/21

Total: 232 reps

Comment #681 - Posted by: Steve Smith at December 10, 2008 11:27 AM

Meyer-bp 185-13-12-12-11-10-58
pu-20-17-17-18-17-89 pu pr
PR=147

h bp155-8-8-8-6-6
pu-6-5-5-4-2

g-bp 95-11-10-7-4-4
pu-6-2-4-3-3

Comment #682 - Posted by: Meyer at December 14, 2008 10:16 AM

got a bit heavier due to my holiday. last time i weigh 72 kg now 76 kg

scores

bp: 14 - 11 - 8 - 6 - 5
Pu: 25 - 20 - 19 - 18 - 19

:(

Comment #683 - Posted by: onefinesuri at December 15, 2008 2:13 AM

b.p p.u.
17 24
13 20
10 17
8 15
7 16

huge pr's in every round from last time

Comment #684 - Posted by: Bman19 at December 24, 2008 9:35 AM

30/m/165/5'6"
PU/BP
20/15
16/14
15/12
14/10
12/10

77/61
138 -better than last time.
dead hang pullups

Comment #685 - Posted by: ac at December 27, 2008 1:18 PM

cfwu x 1
175# bench
kipping pullups
9/25
7/25
6/22
5/21
6/23

Comment #686 - Posted by: kcm at December 30, 2008 9:58 AM

35/M/78kg

BP/PU
1. 7/27
2. 6/22
3. 5/19
4. 5/20
5. 5/20
Total: 28/108

supplement wod: max dips in 3min: 35

Comment #687 - Posted by: Nicholas at January 1, 2009 4:21 AM

Matt - 185 8/4/4/4/4
Michael - 165 4/4/3/3/3
Rachel - 65 8/8/8/8/8
Nick & Bev - 45 10/10/10/10/10 too light

Comment #688 - Posted by: M DOG at January 25, 2009 1:09 PM

did this week of 1/28
CHK: PU: 22,16,18,17,18
BP: 14, 13, 14,23, 15 (all on machine bench around 80lb per side each time)

KS: PU: 18, 14, 14, 16, 14
BP: 15 (20lb), 11 (25lb), 12 (25lb) ,12 (25) ,12 (25)

Comment #689 - Posted by: chking at January 28, 2009 4:10 AM

M/34/5'9"/170
bench 170 lb
Bench/PU's
20/40
20/40
18/42
16/39
15/39
87/202 = 289 Total reps
as Rx'd
last 10 PU's kipping each set

Comment #690 - Posted by: Rusty S. at March 22, 2009 9:01 AM

34 M 170
BP 16, 11, 10, 10, 7
PU 16, 16, 14, 15, 17

Comment #691 - Posted by: BC at March 22, 2009 10:52 AM

M/38/5'8/170
WOD as RX'd
Bench/ Pull up
10 /25
8 / 18
5 / 14
6 /10
7 /15
total- 36/82= 118

Comment #692 - Posted by: Cip at March 22, 2009 4:55 PM

M/30/6'1"/185
WOD as RX'd
Bench/Pull up
8/7
8/7
9/7
7/7
6/7
39/35 = 74
Only my second WOD, I can't do kips. i look like i'm trying to shake crap out of my shorts.

Comment #693 - Posted by: Tony at March 23, 2009 5:29 AM

M/24/6'0"/240
as Rx'd
20/15
15/13
13/15
12/13
10/10

Bench: 70 reps
Pull ups: 66 reps

Comment #694 - Posted by: KQ at March 23, 2009 5:55 AM

12 36
11 28
9 22
8 20
9 20

BP: 49 PU: 126

Comment #695 - Posted by: Dan Tyminski at March 23, 2009 9:46 AM

Drew BW 160/M/15 135BP 8,6,7,4,3 PU 16,14,13,12,10
Total BP 28; PU 65
Troy BW 180/M/45 175BP 8,8,8; 180 BP 6; 185 BP 5 PU 18,14,11,9,13 Total BP 35; PU 65

Comment #696 - Posted by: troysm2 at March 23, 2009 4:40 PM

27/m/6/220

bench: 20/16/13/12/10
pullups: 21/17/20/18/20

144

Comment #697 - Posted by: cl at March 23, 2009 4:45 PM

24/190/6'1"

Pullups : 40/30/25/20/20
Bench BW: 16/12/10/7/8

Total:188

Comment #698 - Posted by: Chris C at March 23, 2009 8:00 PM

5'10/198

BP(200)/PU

19/29
16/25
14/23
13/23
8/22

BP(200):70 PU:122
Total: 192 (PR as this the first Lynne I've done)


Comment #699 - Posted by: glindy at March 24, 2009 10:56 PM

265 x 3
15 PU

Comment #700 - Posted by: TJ in the MD, 6'3/240/34M at March 25, 2009 11:08 AM

22/m/5'9", 162 lbs

Lynne 5 rounds of max: Bench press 145#/Pull-ups

9/18
8/15
7/12
6/14
5/12

Comment #701 - Posted by: Xander at March 25, 2009 1:38 PM
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