Nice.........

Sounds fun cant wait

My wife's WOD for the day

Open cervix and push one 7lb. 8oz. baby out for time.

As rx'd at home

just under ten hours

Hahaha, congrats man. Boy or girl?

Congratulations MMalmfeldt!!

Wow..really addicted to Crossfit...still checking the site on the same day your wife gives birth!

Lynne tomorrow sounds good.

Congrats bro!!!

Also meant to say congrats!

MMalmfeldt, be sure to record your wife's time for next time's "compare to" link. I'm sure with the proper training she could knock that 10hrs down a bit.
Congrats.
Remember sleep? Hold on to that memory...

www.beyondthewhiteboard.com

Great site to post results

nice kilt connor, good job mike!! lol

Congratulations MMalmfeldt to you and your wife!
Girl/ boy??
God Bless!
Erin

Any word on how much time in between sets?

hey mmalmfeldt CONGRATS!!!!!! that would be the best day of your life....my daughter (22 days old) is my treasure my reason to live my HAPPYNESS...

welcome to the miracle of life and poor hours of sleep haha!!!!

from s'more and s'morelle big hugs

Man, haven't benched in forever! This is gonna be fun :) Best of all...I don't have to worry about my calves! YES!

Congrats MMaimfeldt! If it's a girl are you going to name her Lynne? :P

congrats on the baby too bad the time wasnt a lil better...

should these be kipping or dead hang pullups do you think?

Nice work Mrs MMalmfeldt! Congratulations. Check with s'more- he has wonderful sleep deprivation WODs for you.

Hey Jeff- good to see you are busy on a Saturday night too, checking the WOD. LOL Tonight I turned down a date to go "get some drinks" because I was more interested in hanging my new rings in my basement LOL (This dude didn't even work out, forget about CF. errrrrrrrrt- thats the sound of trap door opening under his feet)

Finally got rings up. Think I pulled a deep abdominal muscle already. O man, I'm nuts.

s'more- weren't you going to make CrossFit addict t shirts? Put me down for 1

Allie, eric, Fat tony, onefastbird21, rookie, s'more, flash, jeff...bros mess this WOD up
Raine, jennifer, in8girl, COOKIE!, FitMom(&Mom) Carrie McG, JulieP, Lysa...grrrls, lets see some fierce numbers!

Scaling BrandX Pack tomorrow...
GIDDY-UP!

Congratulations MMalmfeldt. Has anyone noticed that the March issue of Muscle and Fitness has a few Crossfit inspired articles?

guilty as charged Lil Pony

Lets rock this Lynne chic!

looks like fun!! Just got my kipping pullup figured out....
Now I just need to figure out how to link them together, HELP!

Strong Lil Pony, Lets Do Work Son!!

GOD BLESS THE OAKLAND POLICE DEPARTMENT.

-D.

17:42 (subbed 185lb deadlift)

#14 Lcpi Maughan

Rest is not specified in the WOD itself, however the video demo in the "Exercises and Demos" section shows Brendan as taking ~5 minutes between each round. You could consider that the "standard" or feel free to go by feel as well. Whatever works for you! Just make sure you specify when recording your results so you have the details to compare to next time.

hey it was great to see many people that hit the "running Diane" it was fun and tough...tomorrow "Lynne" actually i don't like it very much (bench press) but anyway is a great WOD (as every single one of the wods)...

big hugs to everyone you are the best community in the whole world. it's funny how perfect is Crossfit you are not just getting better, faster, stronger...but you are doing friends at the GYM and at the crossfit comments page that make you feel better and stronger in that way (frienship) thanks for let me share to you my frienship

big huge hugs to NelsonBros and Julius here in Ecuador and Nelson you are tough bro hitting running Diane and weight just 130 it's NOT easy

big hugs to Carlox and his wife Carola (it's her birthday)

Injured shoulder, gonna mix up some lunges and box jumps to keep from going crazy!

Comment #3: Congratulations!

Thanks Eric # 24, Roger WILCO

Highland games? Great idea.
Human wheel barrow in a kilt? We'll get back to 'ya.

I love this workout!!!

I have been doing crossfit for the past year and at this point, I need to ask for some help!

I am currently in the shape of my life - much better than I ever was while on active duty, but I have a slight concern. Over the past months I have been applying for a couple of police departments and have passed all the tests except for the medical. When I was going to do my stress test, the EKG went haywire (they wouldn't even let me on the treadmill) and I had to see a cardiologist. I did the stress test and an echocardiogram and am now awaiting the results (will get them on Tuesday).

As far as understand, it seems as if I have athletic heart syndrome (my T-wave was going way below what is normal, I have very low pulse while resting, and when I took the stress test, my diastolic BP went down). What I am wondering is - does a lot of crossfitters get athletic heart syndrome and are there any research articles on the correlation b/w crossfit related exercise and athletic heart syndrome? I need all the information I can get before I see the cardiologist - anything that can help me convince/ educate him would be greatly appreciated!!!

Thanks a million!

Lord I hope they are wearing something under those kilts. According to Braveheart, they are not.

Congratulations Mmalfeldt! Good for your wife!

Never bench pressed in my life, dont think I get to unless I go to the YMCA tomorrow, we're not set up for it at our house.

#3
CONGRATS ON THE NEW ARRIVAL, THAT KID IS GOING TO BE DOING BURPEES IN NO TIME!!

SO ARE THE PULLUP DEAD HANG OR KIPPING..........ANY THOUGHTS ANYONE.

hey yall, i have a quick question.

my hand started blistering due to the pull up workout a few days ago. this in turn made deadlifting very painful!!!.. what workout accessories do yall recommend? workout gloves, knee wraps, weight belt.. ?

Hey Jakob-
Im an exercise physiologist in cardiac rehab so while Im NOT a cardiologist, I do exercise patients who are telemetry monitored and read their workouts daily.

Sounds like more than "athletic heart syndrome" by which I assume you mean LVH (left ventricular hypertrophy) bradycardia (bpm less than 40) Structural changes occur due to training, but would not affect BP response to exercise, a decrease in BP during exercise is not normal. If it were just AHS, if you stopped training, there would be LVH regression. With cardiomyopathy, it would remain the same. An echo is an ultrasound of the heart and would show some changes that would help differentiate.

I have a funky arrhythmia (intermittent right bundle branch block FYI) harmless but can be unnerving to see on the monitor, I see a cardiologist annually. She is very supportive of my exercising and CrossFitting.

T wave abnormality is another thing. Could be nothing, could be something. Hate to give you such a lame answer with that part, but really this is where you take your worries out of your head, fold them up and put them in an envelope in your back pocket, and dont take them back out til tuesday. Easier said than done, I admit.

Email me if you like

Ran POSE all over Georgetown @ sunset. Finally pain free. It felt like I could run a gazelle to ground.

I'm so happy & almost frearful it might not last.

No more plantars. No more of january's disaster. Now, to start picking up heavy things...

JUST LOOKED AT THE WOD DEMO THE PULLUPS ARE KIPPING.......OH MY.

OK... completely wrong to do wheelbarrow races if the kilts were in fact worn properly!

M 27 212lbs

Recovering from shoulder injury after six months

Rd 1: 8 / 20
Rd 2: 5 / 14
Rd 3: 7 / 13
Rd 4: 5 / 10
Rd 5: 5 / 10

#22 Dan - thanks. Oakland native here, wouldn't live anyplace else. And if this was coordinated...? Send in the tanks. The hell with proportionate response (and lawyers). There's time for community support, and then there's time for crackin' heads.

No Pull up bar available
rd 4 and 5 were with 165lb

Rd 1: 4 / 29
Rd 2: 1 / 24
Rd 3: 1 / 20
Rd 4: 1 / 19
Rd 5: 1 / 15

Male/27yrs/6'0"/175lbs

Five Rounds of
Max reps Body Weight Bench Press
Max reps Pull-ups

BP 20 PU 45
BP 18 PU 40
BP 16 PU 34
BP 14 PU 30
BP 12 PU 30

BP 80 PU 179

Total 259 (Damn tied my PR)

Although this time I went straight from the bench to the pull-ups (30 seconds or less) and increased my bench to 175 and did more reps. So I'm calling this a PR, it sure felt like it.

Posted on comments 03/16/09

I completed an interesting study on Lynne over the last few iterations. 'As rx'd' you can take as much rest as required between sets.... but my self experiment has shown that whether you take 3 mins of 5 mins your performance will 'essentially' be the same.

Enjoy everyone.... this one gives you deep soreness... the good type :-)

#3 MMalmfeldt
Congratulations! Just became a dad a month ago myself. I have a little girl. Longest WOD for me or my wife yet and burpees have a new meaning.
S'more
Tambien, felicitaciones. Me gusta sus posts. Lo siento me Espanol.

#3

What an amazing WOD... congrats and good luck...

Rest as long as you want and do pullups however you want...butterfly, kipping, deadhang, whatever. Recommendation is that you keep things consistent so you have a basis for comparison next time you do this. Personally I like to do deadhang pullups for this one, resting 3 minutes after each individual set, but that's up to you.

37kg Bench Press (60% BW).
First round PUs deadhang, the remainder kipped.

Rnd 1: 9 - 7
Rnd 2: 6 - 9
Rnd 3: 6 - 10
Rnd 4: 5 - 9
Rnd 5: 4 - 9

F/33/62kg

10/22
9/20
8/20
7/20
7/19

41/101, significant improvement over last time (27/55, did 205 last time, have lost weight, did 195 this time). Look to keep improving as I stick to the program.

#3
Im the father of a boy and girl,they are both my favorite people n the world(ages 2 &5)the only thing as challenging as a Murph or Fran is balancing daddy time,work,and crossfiting time.enjoy those sleepless nights they are over before you know it!God bless!Congratulations!And WAR DAMN EAGLE!!!!!!!

Sub'd bw bp with 92.5# dbls.

bp = 21 reps
pu = 29 reps

m/29/61kg/166cm

Bench 21/18/15/14/11 = 79
Pull ups 37/30/25/24/22 = 138
Total = 207

PB by about 30 reps as I didn't know how to kip last time. My kipping still has a lot of room for refinement so I am looking forward to the next time this WOD comes up.

i REALLY want to do this one. unfortunately im on QRF today. Ill have to make it up tomorrow, i hope. Have fun.

m/43/74kg
as rx´d:
10/18
5/14
5/10
4/11
4/11
PR

First time with a true kip. PU directly after BP. The intensity is unbelievable!

5'10"/280lbs
1st Lynne! 1 min rest between sets, 30 secs to cross the gym to go from BP to PU.
Bench: 225lbs (80% body weight)

Rnd1: 4 / 4
Rnd2: 5 / 3
Rnd3: 4 / 3
Rnd4: 4 / 2 (plus 2 jump & negative)
Rnd5: 3 / 1 (plus 3 jump & negative)

Threw in 15 minutes of intervals on the stationary bike - need to get my weight down to do this WOD properly! :-)

#3 - Congratulations!!!! Always love to see the CF family grow!

WOD = first time I have seen bench press in a WOD. Thought I would never see them again, welcome back pec muscles!!

m/29/80kg

Bp/pu
23/27
19/20
17/16
17/12
15/10

Alba gu Brath!

Jakob, the best advise I can give is to STOP researching!!!! You can spend hours on a computer looking at symtoms and convince yourself of anything , that's why we pay doctors . Remember your a crossfiter not a cardialogist even though they both start with c there not the same. Take care RELAX !!!! and keep us posted LOL bro

Congratulations Mmalfeldt! Children are a gift from God...I hope you have a houseful :-). Mine are almost grown now, sure miss my little ones...

Still recovering from yesterday's...

15/10
10/7
10/7
7/4
7/4

Great WOD.

Dead lift

5x 100kg
5x 105kg
5x 110kg
5x 115kg

"Lynne"

Bodyweight bench press: 35 (I used 82.5kg vs a weight of 80kg)
Pull ups: 81

Score: 116 new pb

previous pb: 105 (28 bench press & 77 pull ups)

Rounds were:
8 & 26
7 & 17
7 & 14
6 & 12
7 & 12

Great WOD!! first time doing Lynne!

M/25/184lbs/5'9''
BP / PU
21 / 25
19 / 21
18 / 22
19 / 21
15 / 20

Total: 200!!

As you do your WOD today please put remember Sgt. Mark Dunakin, Sgt. Ervin Romans, Officer John Hege, and Sgt. Daniel Sakai who were killed in the line of duty today; Oakland, CA. Respect.Honor.Remember.

44/6'1"/187

did the 2 minute defence wod for the first time yesterday except upped it to 155lbs. and 300ft. sprints.

13:32

pretty tough. after 1 round i really can't say i was running "sprints."

pre: snatch (heavy single)145 165 180f 180 185f
clean and jerk (80%x3) 205x3

post: took kids to the circus and sat in some really uncomfortable seats.

M/27/72/190
6/20
5/14
3/15
2/9
2/13

http://www.sweetsurprise.com/

Well guys....it's official. The makers of high fructose corn syrup want us to know we can all start eating high fructose corn syrup again. Turns out it was never worse for us than just plan sugar...wait I thought it was all the same thing and it would all jack your insulin up and kill you eventually. Enjoy the website. I got a good laugh out of it.

F/38/5'6"/140

used 100# (71% body weight); kipping pull-ups

5/15
6/15
5/15
4/15
4/15

M/41/5'11"/185

145# (78% body weight); chin-ups & pull-ups

5/12 CU
5/10 PU
4/10 CU
5/9 PU
3/10 (8 CU,2 PU)

F/37/12?
Thank G*D I have one more 12 hr shift to work and can't do this wod today...totally sore from DLs yest. & crazy pullup wod Friday. This is one of my favs tho and will def. make it up tomorrow! Lets see some big numbers girls! Now, to not eat for the next 36 hours and get this wod as Rx'd.....HMMMMMM:)

M/26/150

Compare to 1/25/09:

Used 155lbs (+5lb over BW)

12/25
12/21
10/21
7/21
7/21

WoD Log for Lynne:

http://www.21-15-9.com/users/1/calendar/1/27/2009

#3 Congrats on your wifes WOD. It beats any WOD that I can remember doing here,lol.

Sunday musings...

1) A moment of silence and silent tears for the departed Heroes from Oakland.
.
.
.
Blessings and comfort to their families.

2) Bachelors. Mrs. Bingo is on a plane, on her way for a girls' weekend in the mountains. Lil' Bingo and I are home alone with the dogs and the world's biggest rabbit.

We'll probably all starve.

3) Spring Break. Last year at this time I wrote about how crowded it became Chez Bingo when "The Heir" came home for Spring Break. It's here again, and almost gone already. "Lovely Daughter" came home for the weekend to see her brothers, and the big kids suffered through the cold and the aluminum benches at Lil' Bingo's lacrosse game yesterday. What a week. It seems like it hardly happened it came and went so quickly.

I guess this is my way of saying CONGRATS to MMalmfeldt, and to warn that it ALL goes so quickly. We visited the kids' babysitters yesterday, two lovely women who now have 5 children between them, the youngest just 9 weeks old. Were mine ever that small? Really? I almost cried watching Mrs. Bingo feed tiny Mathew. Where did they go, those years, those babies of ours?

4) Friendship. There are, I think, 5 groups of people around each one of us. True friends occupy the closest orbit, the small and intimate center of the bullseye. The next ring holds our Friendly Acquaintances, folks with whom we share happiness but not necessarily the intimacy, ease, and confidences of true friendship. Surrounding this ring is the one holding our Acquaintances, folks we simply know. Orbiting these concentric rings is a (hopefully tiny) globe of enemies; sadly we all have some. All of this floats in the vast sea of those unmet.

Do you know the difference between a "friendly acquaintance" and a friend? What draws the line for you? How many true friends do you have? What does it take for you to be someone's friend? Is your bullseye static or dynamic? What moves people into and out of the rings in your friendship bullseye? Is there room in your bullseye for a new true friend? How do you feel when it becomes clear that someone is just a friendly acquaintance and not the friend you thought? How does it feel to make a new friend?

Mrs. Bingo and I have had a very dynamic bullseye of late, prompting me to return to this yet again as I try to make sense of recent events. Old friends lost and found. Discovering friendly acquaintances in our group of friends, acquaintances among our friendly acquaintances. New friends who have arrived through an open side door, unbidden and unannounced, to fill the empty spaces abandoned by others.

One can never have enough friends.

I'll see you next week...

Just started Crossfit and love it. Did the Lynne this morning but not sure if you stay with the body weight the whole 5 sets or not by the time I got to the 5th set my max reps were very small. Also I only took 60 seconds between rotations probably too fast. Any insight would be helpful. Still sore from the deadlifts yesterday.

Mmalfeldt - A HOME BIRTH!? I had all 4 of mine at home and it is so rare to find people who believe in the natural power of a healthy woman/mother to, as you simplified it, open her cervix and push out baby. Wonderful joyful news. Celebrate every minute....and bring Mommy whatever she wants to eat to get that recovery going FAST!!
Spider Chick - GREAT job on working so hard for POSE. I am in the midst of retraining and like you said, once you get it you do run like a gazelle....or in my case, like an elephant doing a really good gazelle impersonation:) keep posting your success with it.

*************************************

*************************************

JUST A BRIEF INTERLUDE HERE, FRIENDS OF CROSSFIT.

THIS MORNING, AT WORK, WE LEARNED THAT THREE OF OAKLAND'S FINEST WERE MURDERED YESTERDAY, IN THE LINE OF DUTY.

AS ANYONE WHO SPENDS ANY TIME ON THIS SITE KNOWS, THE BONDS AND BROTHERHOODS BETWEEN MILITARY, POLICE, AND THE FIRE SERVICE RUN DEEP.

ADDITIONALLY, WE ARE AWARE OF HOW MANY ON HERE ARE ROOTED OUT OF CALIFORNIA AND THE WEST COAST.

** TO ALL OF OUR BROTHER AND SISTER CROSSFITERS WHO ARE IN LAW ENFORCEMENT IN AND AROUND THE CALIFORNIA AREA, WE EXTEND OUR DEEPEST CONDOLENCES. YOUR LOSS IS OUR LOSS, AND THE BROTHERHOOD OF THE FIRE SERVICE STANDS BEHIND YOU IN YOUR TIME OF GRIEF. **

Gregg (& Friends)
StLSouthSideFF
St. Louis Fire Department, L-73

CrossFitSouthCity

with 165 Did this with Mark on the saturday the 14th. Goals for next round are to not go below 10 bench press and 20 pull ups

1. 18/20
2. 13/17
3. 8/18
4. 8/15
5. 8/15

All - let's dedicate our WOD to the three fallen Oakland police officers. They died as heroes.

Doubt this one is happening.

RIP, Brothers.

M. Deavers
D/FW Airport Police
Special Operations Division

32/m/156

bp:16

1: 11/16
2: 8/11
3: 6/10
4: 6/7
5: 6/7

M/18/6'/212

Rounded bench press weight up to 225

11/23
11/19
9/15
6/15
6/13

I hope they're wearing shorts under those kilts

150 5'7.5" 34 yom

bp 150lbs- 28/21/16/13/12=90 prx2
pullups - 37/32/30/28/25=152 prx62

3min rest between sets
rom on bp chest to full ext..same as last time
rom on pu throat to full ext..same as last time

kips are clearly better..did baby left bicep as it is still bothering me from rope climbs (and all the other pulling work since)

To #64: Yeah, about that HFCS website. I've been seeing those commercials for the last couple of months and they want to make me punch the tv set. The sad thing is that people will believe the information on the website...I guess that means more fresh food for the rest of us.

35/M/78kg

BP/Pu's

10/25
7/16
6/15
6/15
5/15

total: 34/86

My Thoughts and Condolences going out to all the family, friends and co-workers of the Oakland Police dept. who lost three of their own yesterday. I will have all our law enforcement community in my mind during today's WOD.

28/M/140

As Rx'd. Last time this came up, I had to do push ups because I had no bench. This time I was able to do this as Rx'd and WOW, I can really feel that my CNS took a big hit today. Gonna be SOREEEEE tomorrow! I love it- "pain is weakness leaving the body"

140 lbs bench/dead hang pull ups

18/13
14/11
13/8
11/8
10/8

66/51

38/m/145

BP PU

10 27
10 25
7 20
6 20
6 17

three minute rest between rounds.

#3~CONGRATULATIONS! Best wishes to the entire family!

CFWUx2 (no dips or push ups)

We had a "WOD & WINE" Party here at CrossFit Persevere last night..some opted for Saturday's WOD while others took on "Tabata Something Else"

I figured I would be doing great just to get through all 5 rounds of today's WOD after last night's Tabata and chilin' with some great people 'till close to 2am.

I put some major HITCH IN MY GIDDY UP Strong Lil' Pony and surprised myself!

Body Weight bench press: 125#

1. 6 bench press 47 pull ups! (PR FOR BENCH AND PULL-UPS!)
2. 5 bench press 37 pull ups
3. 4 bench press 35 pull ups
4. 4 bench press 35 pull ups
5. 4 bench press 36 pull ups

bench total: 23 (same as November)
Pull up total: 190 PR
Grand Total: 213 PR

M/25/135/5'11"

BP PU
11 35
11 25
8 20
9 25
9 25

forgot~ no rest between bench and kipping pull ups. Approximately a 5-6 minute rest between rounds.

205 lb bench press

BP/PU

10/10
6/9
7/10
4/11
3/10

M/41/200/5'11"

scaled
154# bench
(slight) jumping pullup from my high pullup bar
3 sets

154x9
3 PU
154x6
2 PU
154x7
1 PU

live lynne standings by age and gender group are now configured on http://www.logsitall.com/about_crossfitranking.asp

-bp

Meghan #64.

The makers of High Fructose Corn Syrup just wanted you to know that HFCS will kill you just as quickly as regular sucrose...not faster. Lol. Me and my wife had a good laugh at the website this morning.

The doctors and researchers say it...it must be true. So after you jack your body up from excess sugar you can go see your doctor and he will tell you to cut down on your fat intake. Gotta love american medicine.

m/26/5'8"/aprox. 140#

140# bench press

no rest between exercises, 5 min between rounds

6/24
5/21
4/17
4/17
3/13

(36,26)

I meant meghan #81

m/47/5'7"/165#

BP/PU
15/15
10/12
10/15
8/12
8/12
Tougher than I thought it would be
Used hanging handles for pull ups due to forearm injury

So, like always bench was really weak but I went up to just over bodyweight instead of under like last time. I need to work more on my bench; the only time I bench is for this wod. All pull ups on my new portable PU bar from Rogue Fitness, totally kicks ass and I've got a pretty good B-fly kip on it. Still not as solid as on a regular bar but I know my muscular endurance is getting way better.

86kg

BP 5, 5, 4, 4, 5
PU 22, 21, 20, 17, 20

123

M/31/5'7"/168.5#

Lynne:
Bench (170#): 18, 15, 12, 12, 10 = 67
Pull Ups: 32, 30, 22, 27, 26 = 137
Total: 204 (PR by 22)

M/31/5'7"/168.5#

Lynne:
Bench (170#): 18, 15, 12, 12, 10 = 67
Pull Ups: 32, 30, 22, 27, 26 = 137
Total: 204 (PR by 22)

M/28/5'10"/200

Bench (200) / Kipping Pull-Ups
1) 14 / 20
2) 10 / 20
3) 10 / 15
4) 8 / 15
5) 8 / 15

50 / 85 = 135

11/20
7/10
8/15
7/13
6/19

#10 - love the website! Going to start posting my results there. Perfect!

www.beyondthewhiteboard.com

F/27/5'0"/108
As Rx'd (105 lb BP), with strict PU's. Irritated a subscapular muscle doing the PU WOD last Thursday, and kipping is brutal, so I took it "easy".
BP/PU
7/8
6/7
6/7
6/6
6/6
Total= 31 BP/ 34 PU

M/35/175

Bench press at 175 pounds:
18
14
12
6
6

Pullups (all dead hang)
18
12
8
6
6
Total 102 New PR

223 as Rx'd

First time doing this WOD. Totally wimped out on the PUs the first 2 rds. Held a little back on the BP because I was by myself. Will be aiming for 250+ next time.

m 21 178(weighed this morining)
did lynne with strict pullups not kipping not sure what is rxd ( maybe someone can help me with that lol) did 185 #bp
16/26
15/21
15/21
12/18
12/18
TOTAL 164

M/36/5'10"/182

Scaled bench press to 135# for reps, not strong enough for body weight yet:

14/15
13/17
11/15
10/13
11/13

Total: 59/73 = 132

Herm: Let me guess, you did this wod one-armed and still smoked me right? ;-)

25/m/5'11"/203

Bench Pull Ups
15 25
11 20
10 21
8 20
8 20

52 106 = 158

155# bench press
10/15
12/15
10/15
10/16
9/17

23/M/5'11"/190

BP/PU

14/32
10/20
8/25
6/20
7/20

Total
45/117 = 162

175 Bench/ DH Pullups
11/18
8/10
6/8
6/7
6/8

last time:
175 Bench/ DH Pullups

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

M/22/184/5'10

4/27
4/23
5/21
4/15
3/19

20/105 = 125 total.

Lynne done as RX'd. Appears the chest is a weakness of mine. I put up 185# for the bench. This is a PR for me, last time I only put up 96 reps.

33/m/6'0"/180

Smith Machine for bench (180 lbs).
Kipping pullups.
About 4-5 minutes rest in between sets

8/13
6/12
5/12
4/9
4/7

Total: 80

DAMN!!!! sleep just 3 hours s'morelle give me a hardcore endurance WOD it strange because she is great (that said the doctor) but i don't know she is giving us tough nights...MMalmfeldt this is hard but it's wonderfull bro

STRONG LIL PONY of corse girl i'll do one very special for you...eres muy especial para mi y mi familia

m/6'/192/27

Today used 195lbs and did all dead-hang pull-ups
BP/PU
9/15
7/12
6/12
6/11
5/10

Total 33/60

Last time (same BP weight and dead-hang) total: 29/52

Ok...I really sucked eggs on this one today...had to forgo a spotter b/c my workout buddy didn't make it. Probably a good thing b/c I went a little light on the benchpress weight and prolly needed to, judging by my pitleful performance. Sheesh.

CFWU

WOD: (bench=135# / pullups)

1. 7/5
2. 8/4
3. 6/4
4. 5/4
5. 3/2

TOT: 29/19

M/5'11/174/35

Used 175lbs and did all dead-hang pull-ups:

BP/PU
11/7
8/5
7/3
5/3
4/3

Total 35/21

Brand new to Crossfit and you can see where my weakness is. I'm committed and I'll work on it.

CFWU

36 M 213lbs 5'11"
205 15,15,8,8,6
PU 10,10,8,6,4

35F 175 5'7
55lb 15,15,14,12,15
Assisted pu 15,15,15,14,15

m/44/175

cfwu x 3 - pu

Bp PU
16 20
11 13
11 12
10 12
8 11

BP= 56 PU=68

Total 124 reps

About 5 min rest b rounds.

1: 16/37
2: 13/30
3: 12/26
4: 10/27
5: 9/27

Total 207, last time 25.11.08 got 183 total.

Ívar Ísak Iceland

BP 13 7 6 6 5 total 37, pr is 51, this is the worst score since 12/2006. Ouch
PU 33 22 18 17 16 total 106, pr is 111
Total 143, pr is 162

24m/6'/180

23/22
20/16
13/15
11/13
11/14

Total 78/80
158 reps in under 30 Minutes

1.155#/1
PU/7
2.135#/4
KPU/5
3.135#/3
KPU/6
4.135#/2
KPU/5
5.135#/2
KPU/5

wEAK!

Zone dieters:

Has anyone noticed any major inconsistencies between the block chart in Mastering the Zone and the one found on the Zone website?

What gives?

"Lynne" HSPU/CTB pull-ups
16/19
12/15
8/15
8/13
8/15

129

Yesterdays WOD put the hurt on today

i have gained 5kg bodyweight since my last lynne, and my bench press total suffered today as a result. luckily my kipping pull ups have increased alot which means i still pr'd over all.

BP 75kg 10, 8, 6, 6, 6
PU 22,20,20,20,20
total 138, up from 117 last time, and 91 time before that.

Matt:
BP - 13/11/8/7/8 = 47
PU - 27/20/15/13/12 = 87
= 134

Erin (@ 75# BP):
6/6/5/2/2 = 21
10/10/7/8/10 = 45
= 66

28/m/183/73"

Pullups on gravitron/Bench
10@133/10@115
10@123/10@105
10@123/10@95
10@123/10@95
10@123/10@95

9th WOD

M/43/6'0"/175
bp pu
6 12
6 12
6 12
6 12
6 12
all pull ups were kipping.
last attempt was 5/10

M/56/165

BP= 8,7,6,5,5 (31 total)
PU = 24 18,16,15,14 (86 total)
117 total.

M/54/6'/199
No spotter so had to do bench on Smith. Went with 205 lbs. Took about 3 minutes between couplets. Lat is healed, felt good to do pullups again. I was pretty strict on them instead of kipping as that's how I pulled it originally.
bp pu
10 25
9 13
8 13
6 11
5 10
total for both=110. First time I've tracked Lynne, so now I have something to shoot for.

BP(155#): 10,10,8,8,7
PU: 20,16,16,15,15

Something wrong with right shoulder during BP; definitely could have gotten at least 1 more rep per round but had no spot.

m/27/156

m/175/60

Lynne BP scaled to 155lbs
7/14
9/14
10/11
6/10
6/6
Total= 93 Last time (11/27/08)= 71
Big improvement on Pullups
About 3 min rest between rnds

13/10
12/11
11/10
9/9
8/9
Total:102
2min rest between rounds

My condolences to the slain Oakland Police officers who were killed in the line of duty yesterday. My prayers go out to the friends, families and the brothers and sisters who served alongside them. I cannot imagine the grief that you are feeling.

God bless the thin blue line. I sincerely appreciate the sacrifices that you make every day to keep us safe.

Rest in peace heroes.

Bench 200# (actual body weight 197), pull ups (kip)

1. 8 (9f), 14
2. 5 (6f), 13
3. 3 (4f), 14
4. 4 (5f), 12
5. 2 (3f), 11

Only stopped pull ups when grip wussed out on the bar. Should have rested a minute longer between each round (took about a 2 minute break between each round).

24/M/180/6'/1st week CF

B - 15/10/6/6/8
P - 15/11/10/10/6
Total - 97
9:30

Okay, kinda starting from scratch with WODs so here it is:

BW 155

BP/Pullup
#1 10/17
#2 8/12
#3 6/10
#4 5/10
#5 5/8

Trying a new diet... rich in milk, eggs, whey and creatine. Ah... To die young and of high cholestrol.

body weight bench 175lb.
first set at 155lb.X10 p.u.X8
rest of sets at 175
6, pu's 6
5, pu's 7
6, pu's 6
5, pu's 5

6/12 palms forward
7/10 palms forward
7/12 palms back
7/12 pb
6/8 pf

33+54=87 165# bp

Did what my hand and shoulder would allow...

Strict dead hang, no kip, chest (later throat) touching bar pullups and full ROM HSPUs off 12" stools. Right fingers only on the pullups due to healing cut in hand; thumbs and forefingers hanging off the stools to stay off the healing area.

Did this in couplets with a 2 minute break between sets:

22 pullups/5 HSPUs
15/4
14/4
12/4
11/3

21 pullups

Jacob, relax bro,, I went through kinda the same thing as you,,im a Detective in Cleveland and during my initial start I was shown to have a "juvenile arithmea" not sure on the spelling, but anyway the doctors were all up in arms wanting to keep me from the job,,,all I did was find a cardiologist who has a history with working with athletes...he signed off on me after seeing what shape I was in and how hard I trained...Thats all the advice I can give you,,,I hope it helps,,,I wish you the best of luck....When you get on the job stay safe bro!Be positive and shoot straight

bw 185
bench pullups
12 25
11 23
13 20
10 20
11 21

57 109
3min rest between rounds

wow I am toast. Post WOD fooled around like a lil kid with my rings: dips, muscle-ups and L holds, as well as handstand holds.

Scaled to same weight as on 11/28/08
BP then 85# 8/8/8/9/10
PUs machine 10/10/10/9/9

TODAY
85# 14/14/13/12/12- that last 1 was a groaner
PUs- 0.5" band 23/20/22/19/18

*^*^*^* FRAT ALERT*^*^*^*^

I was mad about the pull ups, but then had to dial that back, thinking about how far I have come. I started CFing in September and then in October I had that Post Strep Reactive Arthritis thing starting - I couldn't do more than 5 push ups on my toes and couldn't even hang from the bar for more than 15 sec my back hurt so much. I had to use the gravitron machine because I couldn't even hold myself to work on a dead hang. Hgb and HCT levels are better; I still am not at good ferritin and VitD levels, so as those slowly inch up, I expect more progress. Me vs. Me. I am tenacious, thanks to my strong, beautiful and spunky nana. Teresa Bannon gives me strength and guidance every damn day...

Going to start my cooking extravaganza soon. Anybody else in? At the bare minimum, just hard boil some eggs and chop some veggies. Every little bit will help you. Roast chicken for tonight, chicken cacciatore, stuffed 'bella caps, sausage n peppers. Dinner for the week and snacks too. Bambina wants cupcakes. Of course I will oblige. :) Will hold off indulging til tomorrow, cheat day

m/30/178

as Rx'd with 180#

11/20, 9/16, 7/11, 6/15, 6/12

Total = 50 +

Weight 185 lbs.
Strict dead hang pull ups

5 / 25
5 / 25
5 / 17
4 / 15
3 / 15

BP: 80kg/80kg/75/75/75 (My weight is 77.5)

Reps Bp: 1-1-2-2-2
Pullups: 8-8-8-8-8
So a total of 48. Far far far from my goal (100 goal for the summer) but I will have to be satisfied for today. But tomorrow... a whole another deal!!

m/30/178

as Rx'd with 180#

11/20, 9/16, 7/11, 6/15, 6/12

Total = 113

135# bench press (~77% body weight)
Dead hang pull-ups

10/6 (overhand grip)
7/6 (underhand)
7/5 (neutral)
6/5 (overhand, 2 jumping/negative)
5/5 (underhand, 1 jumping/negative)

Total 35/27
About 2 minutes rest between each set.

F/22/5'6"/139

Push-up Lynne

19/15, 9/11, 8/8, 7/7, 7/7

Total = 50/48 = Total complete boner arms

Quick burner:
Deads @135#
21 deads
50 sit-ups
50 squats
15 deads
40 sit-ups
40 squats
9 deads
30 sit-ups
30 squats

9:36

m /6' / 175

Lynne as rx'd/ Bench 175, kipping pullups.

12 / 34
9 / 31
9 / 28
8 / 27
7 / 26

Total: 191 (PR)

6'1/205/23
5/8
6/6
5/5
6/5
5/5

25 / 14
13 / 10
22 / 7
16 / 12
14 / 9

Anyone in or near Eubank, KY?

5'11"/173/29

Love this WOD!

Lynne as rx'd (Bench Press = 175lbs):
25 / 41
16 / 33
13 / 28
11 / 24
10 / 25

God Bless all First Responders and their families. Thank you for your service.

A special prayer goes out to our family at OPD and their fallen officers.

I hope a tribute WOD is to follow...

50 pull ups
50 ring push ups
50 GHD sit ups
50 squats
11:28

33/m/215/6'5"

10/16
7/12
6/10
5/10
5/8

33/56

Total 89

subbed push ups for bench, no spotter

Push Up: 35, 27, 25, 27, 25 : 139

Pull Up: 27, 18, 18, 16, 18 : 97

After an improvised yesterday WOD consisting of too much beer for time, today's Lynne promised to be tough ... Felt 5 out of 10 ...

185lbs BP / deadhang pullups underhand grip
15 / 11
12/ 9
8 / 7
8 / 6
6 / 6

All could have been better. Havent't bench in over a year and, despite my condition, got a good numbers of reps in the first sets.
Next time will be better !

m/30/185/5,8

29/m/185

BP/PU:

17/39
13/33
13/35
12/31
9/32

Total reps = 234

PR by 32. BPs @ 185.

30/m/197

TOTAL: 155
#195 Bench Press: 8, 8, 7, 5, 5 = 33 reps
Kipping Pull-Ups: 27, 25, 22, 23, 25 = 122 reps

175# BP
left possibly one per round in tank due to having no spotter

BP: 4/4/4/4/3 = 19
PU: 22/20/18/20/19 = 99

Total 118

F/39/139/5'7"

CFWU x 2 (did only 3 asst. pull ups per round)

95# BP: 10,7,5,6,4
Strict PU: 7,5,5,4,4

Worse than last time - haven't benched in ages & I've been working on learning to kip for the last 3 days, so my PU are not good today. I MUST figure out this kipping thing!

Lynne, subbed 185

16/21
12/15
10/16
7/17
9/15
54+84=138

PR - 161 at 205 bp. Was holding bar differently, did a ton more pullups than today. The new grip is much easier on skin, but it's taking a long time to build the new hand strength required to hold the bar better.

Thanks, Lynne, for 'Lynne!'

Can't get over how spent I felt after a few BPs and PUs!

This was a good one to do while back recovers from whateverthefrock I did to myself. Paul

(10,26), (10,24), (9,22), (7,21), (7,20) = (43, 113)
(61,47)

Five rounds for max reps of:
BwBP(225#): 8, 7, 5, 4, 4=28
PL: 21, 20, 20, 15, 15= 91

"Lynne" Total: 119

Bp @ 95
bp/pu
5/18
6/20
4/13
2/21
4/9
total 102

Scaled the bench press weight back to 155#

BP/PU
9/7
8/7
8/5
8/6
7/4
TOTALS
40/29
69

25/m/5'11"/175
BP: 6-6-7-6-7
PU: 12-18-17-18-18
Better on bench. Same total on PU.
Think I busted a blood vessel in my head.
First bench and pu sets were rough.

As Rx'd (215# BP)

10 - 23
9 - 19
7 - 19
7 - 17
5 - 16
Total 132

BP: 12, 12, 8, 9
PU: 23, 16, 17, 16

24/m/6'2/225#
7-24
4-15
4-14
3-12
3-12
total:
21-77

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: 10-7-8-7-7 = 39
Pull ups: 27-20-15-15-15= 92
4 minutes rest per round
Foam roll after
Compared to 081125: Bench press @175lbs: 38, pull ups: 83

29/m/140lb

5 rounds of

20kg overhead squats 10 rep
10kg weighted pull ups 10 reps

12mins.

29/n/140lb

CFSB dead lift

3x3 105kg/115kg/125kg

With 185lbs. on bench
12/12
10/14
10/12
10/14
11/14
------
53/66

26yo/210/6'6"

6,6,5,5,4 bp
7,6,6,5,4 pu

cfwu
bwu

WOD sub 135#
BP 40
PU 100

total 140

M/35/5'7/185 wk # 7 CF
As RX'd
BP 185lbs 21-19-17-15-13
PU 11-9-8-9-10
132

woohoo met pukie today, thanks to Jose Cuervo

39/m/190
as r'd

used 195lb BP

bp 14-10-10-10-8
pu 25-21-21-20-22

total=161...way off PR :(

M/19/5'8"/154lbs

13/20
10/15
7/10
6/11
5/11

BP - 16-13-12-11-10
PUs- 28-25-20-20-20
total= 175
smashed my last total of 146
+29 improvement.

I want to sub for the BP, cause i don't have a bench. I was thinking weighted dips or shoulder presses. any recomendations on weight or exercise? M/26/165# thanks in advance.

switched this workout and did the chief instead
Round 1- 3 rnds plus cleans, push ups and 3 squats
Round 2- 2 rnds plus cleans and push ups
Round 3- 3 rnds plus cleans and push ups
Round 4- 3 rnds plus cleans and push ups
Round 5- 3 rnds cleans and push ups

11,24
11,21
9,18
7,16
6,14

Total: 137 last time: 117

I didn't go immediately into the pull-ups from the bench press and my pull-up ROM really started to suffer in the late rounds.

My respect goes out to the Oakland Police Department and the families of the slain Officers. All of you are in my prayers.

first time for Lynne:
BP 175#
Kipping PU
1)20-33
2)16-27
3)12-25
4)12-25
5)10-21
Total=70+131 = 201

Had to rest 5-min+ each round. nearly puked after rnd 3. Bench has never been my strong point.

later,
b
m/32/5'8-1/2"/175

M/150/42

bench-22/20/17/15/15
pullups-32/26/22/18/20

3-2-1-GO

m/27/6'1/175

first bench press workout in a while...

9 / 15
7 / 17
4 / 7
3 / 9
3 / 8

82

M/185/23/5'11"
Bench 14/12/10/7/6 =49
pullup 23/20/19/15/15 = 92

total= 141 + 9 extra pullups to make it even

m/30/162

WOD done as rx'd. Rounded weight to 165lbs.
Done with a 5 min break between sets.
1-(15-30)
2-(12-30)
3-(9-25)
4-(8-30)
5-(7-32)
Total=198

age 19 bw 170

hands still torn up from murph a freakin week ago. so went to CF BMW in royal oak for some squat therapy.

big ups to Jared!

bw 165

bp 185
pu dead hang + 24 lb

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

24yo m 186

11/21
8/17
6/16
6/16
6/15

Heading to Charlotte next weekend for level 1 cert. Anyone else???

No place to do "Lynne" today, so I went to the practice field and did this instead:

3 rounds for time:
wall ball, 15 reps (30lb ball)
granny throw med ball then bear crawl to the ball(about 100ft)
box jump, 20 reps (24in box)
squats, 30 reps

It took just over 14 minutes.

I'll be making up "Lynne" tomorrow. I've been looking forward to it for a long time, but I've always missed it when its come up on the site. It won't get away this time!

As Rx:175lb/deadhang
16/17
13/13
11/11
9/10
9/9
Total:
58/60

m/31/165

rx'd

bench- 16, 15, 14, 13, 12
pull ups- 50, 50, 41, 45, 41

28/m/5'9"/153#

50-lb dumbbell bench presses: 9/7/5/4/6
kipping pull-ups: 15/13/13/11/10

48/male/6'/199/week 20 CF

200 x 2,1,1,1,1 = 6
PU (mostly palms in with an ugly kip) 6,4,3,5,4 = 22

Total 28 (last time 5 + 18 = 23)

CFWU
situps on steep decline
7 pullups, 7 dips

WOD
Five rounds for max reps of:
Body weight bench press (190#)
Pull-ups

2/7
2/7
2/5
1/5
1/4

Total: 36 reps

35/M/162/71”

Round: BP at 165#/PU
1: 16/26
2: 11/20
3: 8/18
4: 7/15
5: 7/15
Totals: 49/94…143

Anyone here at Camp Victory doing crossfit? Send me an e-mail. I'd love to get in touch.

WOD Lynne.
B/P @ 60 k. 18,18,16,16,14.
P/UPS , 30,35,40,37,40.

shoulder too painfull to do b/p any higher than 60k.
p/up's,definitely affected from the p/up wod on
thursday,grip is still gone from that.need to start
doin b/p again, say that every time but never get
round to it,cos i've got too much to practice and
try and improve !gym was empty.
later,split /jerk technique,d/b sn technique,
m/up practice, ring dips,ohs.

m/21/6'1/233

Used the Smith Machine with 240: 1. because I didn't have a spotter today and 2. so I wouldn't potentially die.

8/7
6/7
6/4
5/5
6/5

Oakland PD, our thoughts and prayers are with you guys. As a Firefighter I know that when a member of the emergency services gets taken from us it hits us all. Hang in there and may the souls of the departed rest in peace.

Ripptoe riproCks!

~J~

Scaled to 155#

9/23, 8/20, 6/18, 5/14, 5/16 = 124

F/45/5'2"/126ish

CFWU2 + 5 mins easy row

BP@85#,pull-ups all kipping
1:7/7
2:7/6
3:8/6
4:8/6
5:7/6

did yesterdays WOD prior, felt jittery and weak after.

only did:

5 rounds

155 lb bench - 7 / 5 / 5 / 4 / 4
Pullups - 5 / 5 / 4 / 5 / 5

definitly can do better next time.

scaled to 80kg benchpress (out of safety more than anything), all pullups dead hang:

benchpress: 9-9-7-9-8
pullups: 8-8-8-6-7

BP:8,6,4,4,3
PU:20,18,18,19,17
Total:117

Slipping off the bar on rounds 3 and 5. Should have had more. Felt strong on rep 3 on last round of bp, but lost form and couldn't get the 4th up.

30m/175

bp: 20,15,10
pu: 46,30,25

3 min rest b/w exercises

m/20/160/5'9"

last time:
bp-16-11-10-7-6
pu-14-10-10-10-14

this time:
bp-18-12-9-8-6
pu-19-16-15-15-14

kipping pull-ups both times...was 5 lbs heavier last time

205 bench press: 12, 10, 5, 6, 5
PU's: 18, 15, 11, 9, 7

BP = 195 lbs

12/35, 11/30, 9/25, 8/25, 9/25 (BP/PU)

49 BP
140 PU

total reps = 189 (PR by 18)

Gloria - I hear ya on the kips...one of these days, ALice, bangZOOM!

FitMom- mother of pearl woman! you impress me

So I'm measuring confectioner's sugar for the cupcake frosting (yeah, I'm old school) and bambina walks into the kitchen, stops dead in her tracks with her eyes bugging out of her head...and says "MOM! You can cook with weight lifting chalk?!?" ROFL

I wish I could cook, bake and workout for a living LOL My dream for the longest time has been to have a bed & breakfast by the sea. Now Im thinking I want to have a garage gym/ yoga studio for the guests. Paleo/zone breakfasts made from my veggie & herb garden, never empty pot of coffee, stocked and staffed gym/ yoga lessons or classes....Sonar no cuesta nada...

OK, this it totally off topic, as I tend to be, but let's see if any other Naval crossfitters out there share in my humor. I don't know if this has already been a topic here as I barely come to the the main site anymore (sorry, and I really do miss it). I was being quized for my JSOQ board which I will stand tomorrow, and one of my first classes was throwing out chain of command questions. He asked who the SECNAV was and I automatically responded that it was Mr. Winters. Well, apparantly he has stepped down and been replaced by someone else. My first class said "no, now it's B.J. Penn." My only reaction was to laugh and say "you're kidding me, right?" Well, the humor was lost on him. So I looked it up, and yes, the new SECNAV's name is B.J. Penn, so I wondered if anyone else found this as funny as I did.

Grab the Kool Aid and GET SOME!

38M/5'10"/166#

Warm-up: 3:02 row (820m); CFWU (minus pull-ups & dips) 3x15; Burgener WU.

170# BP / strict PU: 11/15, 11/15, 10/15, 9/15, 8/15.

Cool-down: PNF of hamstrings; foam roll.

Total BP = 49 (off PR by 3); total PU = 75 (PR by 5); grand total = 124 (PR by 4). Bar to chest BP; chin over bar strict PU.

M/24/160#/5'7"

Lynne was my first Crossfit WOD. Needless to say, today was much better.

Previous (Machine Bench/Dead Hang PU)
15/10
6/3
5/3
4/3
2/3
BP - 32/PU - 22
Total - 54 Reps

Today
CFwu x 2, Bench WU 80# x 6, 140# x 2
(Dumbbell BP 160#/Kipping PU) w/ 3 min rests
10/27
10/25
7/22
6/15
5/15
BP - 38/PU - 104
Total: 142 reps (PR by 88)

46/M/6'/185

LYNNE TIME: 11:33

13/34
9/29
8/25
8/24
7/21

185 POUND BENCH PRESS. KIPPING PULL UPS.

NO REST BETWEEN SETS OR ROUNDS.

THREE LITTLE BIRDS

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

As rx'd BP/PU
11/19
10/17
11/18
9/15
9/16

50/85

21m170

First ever "Lynne" as (almost as)* rx'd:

(1) 7-20 (2) 6-14 (3) 4-12 (4) 6-15 (5) 5-15
Total BP: 28
Total PU: 76
Grand Total: 104

*Did not know how to do math, did the first three at 180lbs, not my BW of 170. Stupid.

"Lynne" as prescribed
Rounds: 1 2 3 4 5
Bench (175lbs): 22 17 14 10 10
Pull-ups: 27 20 20 20 14
3 minutes rest between rounds

M/40/180

As rx'd:
8/31
7/25
6/20
5/21
5/24

Total: 152. A PR by one whole rep.

More better faster

From the photo:
If these competitors are dressed in kilts, and (assuming) traditional garb is in vogue, would you rather be the wheelbarrow operator, or the wheelbarrow?

Sorry...just how my mind operates

BP: 18/17/16/15/12
PU: 25/24/23/22/24

Total: 196 (PR by 37 reps)

I'm a recreational athlete who just started doing crossfit with Murphy on Tuesday. Love it so far. The workouts last cycle kicked my ass, either because they were really hard (Murphy, which took me 61 minutes) or because I had to teach myself the motion (split jerks) or both (Thursday's mass pull up routine w/ kips). I've been able to keep up a bit better this week. Yesterdays time was 21:40. For today,

16/17
15/12
12/12
11/10
8/9

62 + 60 = 122

Thanks everyone for building this community.

M / 24 / 5'11 / 155

I've been doing CF for about 6 months now and love it. I'm 32/6'/230, guess I'm fatter then the average CF'er lol...

This was a fun one:

10/20
9/14
9/14
8/12
7/12

It was hard without a spotter, could have done more reps I think. Is this any good? I know I'm a FNG...

ok someone please help me what is a " bofy weight bench press?

175 lb bench
butterfly kips

6-25
6-22
6-23
5-21
5-20

This was a good one
M/48/150#

BP 15/PU 35
Bp 17/PU 30
BP 20/PU 25
BP 20/PU 25
BP 20/PU 26

very tired chest and arms. Love the workouts.
John

Only second day of crossfit, tried to do Lynne today as prescribed.

Warm up (without pu or dips)

Weigh 180 lbs and had to scale down BP to 135 lbs.

Pull up reps only include those done with good form, followed with 2 extra jump pull ups and concentrated on negatives but did not include here.
Rest times were about 30 sec between bp and pu and 1.5 min between each of the 5 sets.

8, 4
7, 3
4, 2
3, 1
3, 1

Should I have scaled the bp weight down more and done kipping pu instead?

12-17
8-12
7-12
5-8
6-10

m/41/72/170
bench at 145 - 7,7,6,5,5
pull ups - 15,10,11,7,6
last set of pull ups strict as the bar was full, and the only place to do them was on the assist machine, and the seat (even when dropped) prevents kipping

#183 Rex - no bench or spotter for me either. I do it with pushups, with my toes on a 20" plyo box. Its definitely not the same as balancing the weight, but as long as you always do the WOD the same, you get a baseline and can measure results...

45/9
30/6
28/5
27/6
23/7

145/33
178 total

Shoulders still a little rough from Murph + 'Death by pullups' during the week. Getting the kip, but slowly, just really feeling a couple at a time.

As Rx'd

BP @ 165#
15-13-11-9-8 = 56
PU
25-25-24-20-21 = 115

Total: 171

I was shooting for 200 today, but that's all right since I've never done this before. Looks like I'll have to get my pull ups into the 30s to get that. Should be doable by next time :) Felt strange going back to bench press!

Did about 70% bw (155lb)for bench press(bp)
did kipping for second half of each attempt for pullups(pu)
bp/pu
10-10
9-9
9-9
10-10
9-11

(Bench/Pullups): 17/25, 13/20, 7/15, 8/15, 7/14.
Bench - 52, Pullups 89. Total: 141

5min rest between sets. Bench was with 200lbs + clamps.

As Rx'd

bwt:145

Bench/PUs
8/21
6/16
6/16
5/12
5/14

30/79

Eric - nice numbers bro! Apparently the way for me to excel here is to lose weight LOL Dang it! I knew there was a catch.

Next time I am definitely doing 100#. Too scared to do BW without a spotter. I would crush my larynx.

Those kipping pull ups- my nemesis... If it wasn't for you meddling kids, I woulda gotten away with this WOD!

M/26/75"/208

As Rx'd

10/19
6/13
6/11
6/11
7/12

Strong Lil Pony-

lol, you never get away with anything during a WOD! That much I know. Being light is a bittersweet deal. Bodyweight stuff isn't so bad, but once things get heavy it's a whole new world. I'm trying to find the sweet spot!
I didn't have a spotter either till the last round (Thanks Mark if you see this), so I know how you feel about pushing the boundaries with that.
And by the way, count me in on your business proposition! Where do I sign?

m/27/155/5'8"
as rx'd
15/20
11/15
9/11
6/10
5/8

Subbed
Pullups 12, 15, 15, 14, 12
Push ups 20, 21, 25, 23, 22

24/m/180

as rx'd

14/26
11/18
9/17
8/17
6/15
total : 141

I totally feel like I'm losing strength.. I cut 1 carb block per meal and increased my fat by 3 but I still feel really weak. any suggestions/insights? I'm frustrated.
I did Lynne at 65#, normally do it at 75# but couldn't push more than 1 rep the 1st round.. preeeetty disappointed. ugh.
bp/pu - 1/7, 7/10, 9/10, 9/5, 9/9 - no PRs today.
p/u with smallest band and kipping.

33/M/6'00/182
(Used 180#)

7/25
6/25
6/19
5/12
4/17

Total: 126

November was a pr for me, 153. This time, my hands were shot. Three open callouses on the left and one on the right from the last few wods (3/5/7 pullups and DL/800s). The significant overall decrease is %100 due to the pull-ups being so lousy today. Bench was right about the same as it always is on this wod, 28 points or so.

Dan D.

as rx'd + 6lbs over BW on BP:

16/30
14/34
11/33
11/33
11/33

total: 226

As RX'd: 157 PR
Pullups - 27, 27, 24, 22, 21 (121 PR)
Bench Press - 10, 8, 7, 6, 5 (36)
Body weight 5lbs lighter than last Lynne.
Wooooo PR!

10/20,10/20,10/20,10/20,10/25
tot 155

Thinks we should do bench more often but i wasnt as weak as i expected. weighed 17 pounds less than last ime we did this thanks to zone diet

bench-pullups
21-36
16-30
11-25
9-21
5-15

62-127
total:189 had several reps that partner didnt count since he said didnt get high enough. glad he kept me honest though

First time with Lynne....

focused on making every pu a perfect dead-hang(since we're not timing this one). Results are pretty pathetic.

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

decline brnch press on smith machine

BW 172
BP 175
1. 11,23
2. 7,13
3. 5,12
4. 5,13
5. 5,13
Total 33,74,107
Previous 33,60,93

32/6ft/225

Very sore from yesterdays deadlifts and very tired. Deadlifts suck energy out of me the next day.

BP 225

10,10
10,8
5,8
6,8
4,5

Total 35,39= 74

Thanks to all for the warm comments. It's a boy and our third child so I am well aware of the sleep deprivation aspects of Fatherhood. Actually my oldest daughter is 4 and a half so I am starting to forget what a good night of sleep feels like. :-) My wife did a great job and we were so happy that mom and son were healthy. Still deciding on a name.

#71 Julie- not just a home birth but my wife's second successful VBAC. The functional capacity of the human body (especially the woman's) is truly miraculous.

BW= 183; Used 165# for Bench Press Max reps

Bench Press Max reps: 13+ 11+ 9+ 7+ 9= 49 (increased 16 reps since Nov)

Pull ups max reps: 22+ 20+ 17+ 16+ 16= 91
(increased 11 reps since Nov)

Total= 140

31/M/190

as rx'd

Bench:
7
6
4
3
3

Pullups:
18
17
16
15
16

m/29/6'1/191

as rx'd

bp 20, 15, 11, 10, 8
pu 24, 17, 16, 14, 12

147 reps

27/160/5'8

felt sooooooo tired today

bench press HATE BENCH!!!!!!so non funtional and boring: (i hit with 165)
27-22-15-13-13= 90

pull-ups of course with kipping first set had the bad idea of hit the set palms in and with gloves (gloves sucks):
37-40-33-35-32= 177

felt very dizzy but anyway 3-2-1 GO

bw=250,bp=225
5,10
5,10
5,8
4,8
4,8

Couldn't do yesterdays workout run/DL because of low back sprain, and todays wod would have sucked because I ripped off 3 calluses during Fridays workout making kipping difficult. So I did the following:
5 rounds of
400m run
10 strict pull ups
10 situps
10 bench press 135
26:56

BP: 18-15-13-12-12 =70
PU: 50-35-35-35-40 =195

TOTAL- 265 (PR)

* no rest b/w bench and pull ups, appx. 3 min rest b/w rounds.

#259 s'more-

those are some super human numbers! I'm jealous. Sleep well brother

M/5'11"/195#/28

as r'xd

13/26
7/16
8/15
7/11
7/11

#215..I want in on your dream! That would be WAY COOL!! Can I have peak tanning hours off each day to catch some rays...I love the sun!

M/34/160

Deadhang pullups, BP @ 155 - don't have enough plates yet...

22/30
18/25
12/21
10/17
10/18

72/111 = 183 total

thanks so much Eric but see that pull-up nunbers of MarcusG he beat my Pr (last time not this time) by 4 reps....congrats bro!!

Strength and Love to the family and friends of those who lost their lives in the line of duty.

rd 1 BP=#145 rd 2-5 #135 /pullups

5/21
5/16
4/15
5/15
5/12

205lbs 5-15/5-10+5/6-15/4-13/3-15; no spotter=no undue risks.

BP: 17/15/14/13/12: 71
PU: 30/30/25/24/24: 133
Total: 204 pr by 28

rx'd
58/142=200

95# Bench Press

BP 20-18-16-12-13 = 79
PU 20-22-20-17-18 = 97

Total = 176 (PR for 95# BP)

Last time did this WOD in Nov 08 total was 47/92 = 139

WOHOOOOOO!!!!!!! NOW SOME PIZZA FOR MEEEEE!!!!!

not so zone paleo even worst but need the exesive amount of calories...nhaaaa i just like PIZZA

3-2-1 EAT

M/40/6'0"/155

9/26
7/20
6/17
5/15
4/13

tot=31+91=122

pr remains 155 but this was 19 better than last time. I'm slowly clawing my way back into shape.

MMalmfeldt - Congratulations!

Sailor Erin - Sweet! Now we just have to get Anderson Silva installed as SECDEF.

M/28/5'10"/165

BP/PU
1-17/30
2-12/25
3-12/22
4-12/22
5-12/20

m/30/215

BP - 20,17,13,7,6
PU - 20,13,10,10,7

M/30/70"/200

BP: 200
PU: Kipping
Rest: 5min

5/15
4/16
5/17
5/15
5/12

BW: 210
Scaled wt progressively due to shoulder recovery.

1- BP 95# x 20; 15 PU
2- BP105# x 20; 13 PU
3- BP115# x 17; 12 PU
4- BP125# x 15; 12 PU
5- BP135# x 12; 12 PU

Lynne as Rx'd, chose for 165 on the bench today. Last time was 160

Bench Press: 22 17 16 15 14 = 84, down 2
Pull ups: 33 25 25 25 25 = 133, up 16

overall a good day. Now I have to sew my arms back on.

33yom@195
11/22
8/20
8/18
8/13
7/23

F/41/130

6/10
7/14
6/15
2/13
3/12
total 24/64

#115 bench press (last time #90 40/48). Not quite ready to do it with BW—next time!

Bench @ 240

14/25
13/23
11/22
10/21
8/18

Total: 165 (PR)

160 lb bench press
6/4/4/3/2 = 19

Pullups
26/18/9/13/14 = 80

99 total...didnt rest longer then 30 seconds, might help

M/33/185

AS Rx'd body weight 185lb. bench press - kipping and butterfly mix still working on the butterfly!! 5 min rest between each round!

BP - Pull ups

25 - 30
17 - 29
13 - 24
14 - 23
12- 20
Total :
81 BP 126 PullUps

205lb
BP-PU
13-18
13-18
13-18
13-21
12-18
------
64-93

170 lb bench

bench/pulls
20/20
20/20
15/15
15/15
10/10

180 bp

15/30, 8/17, 6/16, 5/13, 4/11

45/M/153#

BWBP 155# 11/10/10/8/7
PU 25/25/24/22/22

Total 164

Morning, interval work-running
5 min hard/ 5 min jogging
4 min " / 4 min "
3 min "/ 3 min "
2 min"/ 2 min "
1 min"/ 1 min "
jog a few min to cool down

Oh golly...I really stink at this wod... :(

85# BP
pull ups with Least asst (16#), down from using 34# asst up to a few days ago. Slight kip on first two but mostly dead hang.

14/6
14/6
11/5
14/4
11/4

Did not have the steam for this workout. Bit tired out.

Post, walk 45 min on trails

Erin

WOD - 6:26 / 5:23 / 5:21 / 5:21 / 5:23 [50y/m/10st12/70"]

Think I'll jump right in to yesterday's WOD . . .

730am Celebrity 5k
29:18 (PR)

2pm

"Lynne"

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

240#

7/4
9/4
6/2
8/4
7/5

cfwu x2

Bench Press 15, 12, 12, 9, 11
Pull-ups 8, 9, 9, 9, 10

Bodyweight and benching at 176#
Need to work on my dead hang pull-ups, so all pull-ups where done that way.

Exactly 3 mins rest between rounds

10 & 24
7 & 17
7 & 15
4 & 14
4 & 12

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

10,12
9,11
7,8
5,6
5,6

160 pounds on the bench

4,13
4,16
4,19
5,20
4,12

Only completed 3 rounds (arm is recovering)

16,21
12,21
10,15

First "Lynne" workout today. Also the first time I've benched any weight in about three years.

Stats are as follows: (Couldn't find a pen in the weightroom of my college, but did manage to find a used stick of lip gloss which I borrowed to keep track)

20/M/5'7"/185

Round 1: 6/15
Round 2: 10/13
Round 3: 8/10
Round 4: 6/6
Round 5: 7/8

BP: 37
PU: 52
Total Reps: 89

First Lynn 180#

BP PU
10 15
8 10
8 10
6 8
6 11

Total: 38/54

Ugly, ugly day and right shoulder did not cooperate with either the BP or PU. Seems like I got to 5 on each and pain started shooting into right hand from the shoulder.

"Lynne"

BP/PU
23/30
19/25
17/25
15/25
14/23
Total 211
BW is 152.5 pr by 14 reps.

BP 150# 5,4,4,4,5 = 22
PU 15,18,18,16,10 = 77

Not a good showing but WILL improve! I've actually got weaker on bp after not doing for so long. <---No excuse though

Lil Pony, Sausage and peppers sounds good! Ty

Playoff Bear & Eric, I always look at your #'s and comments. It didn't sound that wierd when I was thinking it. Anyway, appreciate the motivation.

m/32/6-1/185

185#bp

11/17
6/13 (right shoulder struggled for some reason)
7/11
4/8
3/6

31/55 not my best - had to hurry to put son to bed last 2 sets

M/25/5'10/165

BP/PU-dead hang Pu's

15/10
9/8
9/8
8/6
9/8
=90 total not too bad

F/48/125
75 lbs - 14 + 11 pullups
75 lbs - 15 + 10 pullups
85 lbs - 9 + 11 pullups
85 lbs - 8 + 10 pullups
85 lbs - 10 + 11 pullups

Total 109, Next time I'll start at 85 lbs.

As RX'd (155lb BP)

Bench: 54 (14, 11, 10, 10, 9)
Pullups (butterfly kip): 130 (33, 31, 30, 21, 25)

Total: 184
Total last time: 134 (47 bench, 87 kipping pullup)

PR. Grip and skin on hands caused drop in PU numbers, but still very pleased with better performance this time.

Take care!

Strong Lil Pony

I am quite interested in your deep abdominal muscle pull as I think I have done the same thing. I made some rings a few weeks ago and hung them in a tree for the kids to swing on for one afternoon. Anyway.....I decided to show off and hang upside down and felt an awful pain along the right side of my abs. Then while trying to do the weighted pull ups from the wod a few days ago it hurt again!! What the heck is this and what do I do about it? Wait? How long?

Thanks for your help
Boog

Strong Lil Pony RULES!!!!!

BW: 171
as rx'd w/ mixture of butterfly and regular kip.

Rnd1: 9/29
Rnd2: 8/23
Rnd3: 7/25
Rnd4: 6/20
Rnd5: 6/22

Whoops. Total: 155

M/19/5'11"/160

Took a couple months off to try Air Alert
Big mistake, last Lynne was 153

4, 24
3, 17
2, 10
2, 13
1, 18
Total: 94 (12/82)

m/24/170#/68"

BP-23,17,13,11,9
PU-33,27,25,17,20

damn its good!

BW 210#

1. 2/ 20
2. 2/ 20
3. 2/ 20
4. 2/ 20
5. 2/ 20

135lb bench: 13, 10, 6, 5, 6
Pullups: 30, 21, 20, 17, 17

Oh Boog- I was kidding. I did goof off on the rings last night but didn't hurt myself. (I even fell out of them at the gym today. Sometimes I can't believe I have a child being that I act remarkably like one) Sounds like the beginning of a hernia. Get thee to a primary care physician.

Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups
body weight 165lbs
bench 14, 9, 9, 9, 9=27
pullups 20, 15, 16, 17, 19= 87
total= 114.

wooo, that was tough.

C: 10/20 9/12 8/14 7/13 6/12 = 40/71 = 111 PR
Bodyweight: 207 Bench Press: 210
Old Record 081106: 88

B: 8/17 9/20 8/15 7/18 7/15 = 39/85 = 124 PR
Bodyweight: 163 Bench Press: 165
Old Record 081106: 113

By the way,

M: 3:09:06 in the National Marathon in DC yesterday, 26 minute PR, qualified for Boston 2010!

Cluck, Cluck, Cluck.

Bench Reps: 10,10,10,9,8
bodyweight: 196, Bar weight rounded to 200lbs.
Touch and go (no pause reps), ring fingers on bar rings, traditional overhand bench grip. No spotter.

No pullups until my callous grows back in.

Day off tomorrow.

43/171

As rx'd"

10/23
9/21
7/17
7/17
6/15

132 - PR is 151, didn't push bench without a spotter

CFSB wk4, Deadlift 3x3, 275, 285, 295 PR

2 rds Lynne
BP PU
13 48
11 42

Congrats to Fit Mom in CT; superb numbers. Great work Belinda. Hope your cold is getting better Dave. As always, thanks Bingo for saying it better than we can.

Mike, you have now scarred that poor kid for life. :)

F/36/5'2"/108

55# BP / Asst. PU: 6/8, 6/8, 5/7, 4/7, 5/6

Total BP=26; Total PU=36; Grand Total=62

Go Blue Hens-
Way to be man! You:
lost loads of lbs. since last Lynne
Ran a marathon and qualified for Boston
Beat the crap outta Lynne (the day after your BQ)

Wow- my cupcakes are done. Half are yours! And oops, i couldn't wait til tomorrow to cheat. These suckers are good :)

Pony.
Thanks a lot! I thought, maybe just maybe, I'm not the only dolf to have such an injury. The pain is pretty high. Just under my ribs. Could it really be a hernia? That sux!!! Does that require surgery?

6'0", 225

8/8
8/8
8/8
6/6
6/6

190

2/6
2/6
2/6
3/8
3/8

30 yom, 185 lbs

11/24 11/24 10/20 8/18 8/17

Boog-
Hernia can be anywhere in the abdomen. its a protrusion of an organ through a 'weakness' (dont be offended) in the abdominal wall. Yeah, surgery if usually nec if thats what it is. Don't mess with that. Saddle up and off to a doctor.
Best case scenario is "whew! glad its not" and you spent $25 on copay. Worst case- well bright side is you'd be taking care of it now, while its still small and not interfering with your life too much.
Trust me, my ex had one, put it off for a long time, and he had a helluva time with the surgery and since he didn't work out, his recovery time was terrible. I firmly believe (through first hand experience at work) that exercisers heal quicker.
Good luck, keep us in the loop.

Hey Mike, Nice legs that skirt really shows them off :)

f/25/5'7/134

sub 95# bench press
pull ups as rx'd

bp 10,8,8,8,7
pu 10,9,10,8,7

total 85 reps

68"/205lbs/25

BP:205#/Strict Pullups
21/19
11/13
12/11
10/16
10/9

132 reps

9/20
7/16
6/18
5/12
5spotted on the last/14

Cycle 30 K
Break for "Lynne" at the gym
BP / PU's
Used 150 lbs for bench
11 / 31
8 / 21
7 / 21
6 / 21
6 / 20
Totals 38 / 114 = 152. Same as last time. A couple less on bench, a couple more on pullups.

Then Cycle 16 K home for totals of;
46.16 Km's in 1:45:40, Avg speed 26.2 Kmh, 809.5 kCal, Avg pulse 138, max BPM 168.
Includes 9 minute Time Trial from CFE on way home.

My condolences to the families, friends and colleagues of the Oakland PD.

mas, nice work on the DL PR! Your pullup numbers are fantastic too.

As Rx'd
bodyweight, 170

BP/PU
10/30
8/25
8/25
8/25
8/20
TOTAL:167

21/M/6'/170

m/44/6'2/170

2 and 7
1 and 7
1 and 7
1 and 7
1 and 7

BW: 170

Used 132#, which is approximately 75% of my BW.

5/11,7/8,5/10,4/10,4/8

Total: 25/47 = 72

About one minute between sets. Disappointed by my BP performance, but my kipping has really improved, so I'm happy about that.

32/m/6'2"/201

Ran extremely short on time, so I did a Tabata mashup of pullups and ring pushups instead.

PU total = 77
Ring PU total = 55

Phil 4:13

6/20
4/19
2/15
DNF today.

I was feeling strong on round 1, then I noticed a bit of a pain in my shoulder, through to my elbow after round 2. After the third round of pull-ups, the pain became an excruciating, throbbing-tearing sensation running from my shoulder all the way down the inside of my arm to my thumb.

Anybody have any ideas as to what I did?

As Rx'd

18/30
14/25
11/20
09/18
08/15

Body weight before workout was 165 lbs. so used that for bench press. As Rx'd: 10/17, 8/10, 8/13, 8/10, 6/13...Total: 32/63 = 95

Unless I dorked my math up the total for post # 338 is 168. First time doing this. I'll do better next time

M/23/170

Lynne as rx'd. 5 minutes between each round.

BP/PU

23/25
18/20
15/13 grip!
12/20
11/17

Total: 174

Without anyone else around, I had no one to spot and allow me to go until failure on bench press...

Strict Dead Hang Pull-Ups

M/23/6'6"/185

As Rx'd

5/13
4/10
3/12
4/11
4/10

3/22/2009
5 rounds:
155lb bench press
45 (11, 11, 9, 8, 6)
kipping pullups
111 (30, 25, 20, 20, 16)

156 total

previous:
11/25/2008
42 (11, 9, 8, 7, 7)
49 (10, 11, 10, 9, 9)
91

11/6/2008
37
53
90

bench: 165#
Bench:7,7,5,5,4=28
Pull ups:17,14,14,12,9=66
Total: 94

Big drop from last time across the board. Given that I have been injured quite a bit (shoulder, back) I will take it.

The good: shoulder rehab this winter has gone well as I have no pain benching and doing ring dips. First time in years.

Back is getting much better. I feel like I should keep rehabbing with the Starr Protocol, but would like to get back to the WODs...

pullups-bench
25-15
20-10
18-8
15-6
10-5

pr first round by 3 each

M/43/185/5'9"
As Rx'd 185#
15/20
12/18
10/18
9/14
8/14

m/24/6'1''/185
used 185#/kipping pullups
10/23
7/19
6/15
4/13
5/16

188#

209 Total

21 40
14 35
8 30
8 25
8 20

As Rx'd

Bench Press @ 225lbs
4 2 4 3 3

Pull-ups (kipping)
15 15 15 15 16

M/24/160

Did pushups with my fiancee steadying a thirty-five pound weight on my back. Adds up to just about 155ish, so a little shy.
Anyway
25-25
28-26
31-21
24-23
22-19(grrr...)

Huh. I'm looking at everyone's numbers, and feeling like a weirdo.

So anyway...

27/F/135

135# bench, dead hang pullups.

Round 1: 18/9
Round 2: 12/9
Round 3: 10/7
Round 4: 9/7
Round 5: 8/5

bench press: 14 14 10 9 8
pull ups: 41 32 31 24 26

bw 150#

bench 195# 16 19 19 18 16
pull ups 33 34 35 36 17
first 4 pull up sets were kipping pull ups
last pull up set was strict(no kip)

scaled down:
weight bench/pull-up
175# 4/16
155# 8/15
155# 6/14
145# 7/13
145# 6/13

used 175lb for bench

15/20
10/12
6/10
5/10
5/8

m/48/177

CFWUx1

Bench Press, 175 lbs, 46 reps (13-11-9-7-6)
Pull Ups, Kipping, 107 reps (30-26-20-17-14)
153 reps (PR)

Previous scores:
140 reps 081125
124 reps 081106

Most of my gains were in my pull ups. I think I need to add bench presses to my CFSB routine.

Mama and the kids took the day off.

Push-up: 31, 21, 15, 17, 15 = 99 (on parallettes w/full ROM)
Pull-up: 23, 13, 16, 17, 16 = 85

Compare to:
080629
BP(180): 11-7-5-4-4 = 31
Pull: 26-22-18-15-15 = 96
080309
BP(180): 10-6-5-5-5 = 31
Pull: 25-21-20-11-11 = 88
071207
BP(180): 9-6-5-4-3 = 27
PU: 20-16-16-17-14 = 83
071023
BP(180): 8-5-5-4-4 = 26
PU: 20-15-15-15-8 = 77

25/m/164

used 165 for bench reps. did strict pullups.

bench/pullups - 20/12, 16/11, 14/10, 11/9, 11/10

i was happy to keep my bench reps in double digits for all rounds. last time i think i finished doing only 7 reps on my last set.

bench 165# 15-15-15-13-12 wish i had a spotter might have pushed a couple of more out

pull-ups 18-18-18-18-19 i gotta work on my kip more.

total 70 and 91 for 161.

m35/170/5'8"

bench -20,19,18,15,15=87
pull ups-15,15,12,15,12=69
total=156

84kg/ 185lb

BP/ PU
1. 22/27
2. 21/22
3. 17/20
4. 16/18
5. 14/16

Dead hang chins

TOTAL REPS- 193
PR- 28reps (15%)

'200 Club' so tantalizingly close....

m/19/190/6'4''

bench: 6,6,6,7,6
pullups: 25,21,21,21,22
total: 135

started off each set of pullups doing strict untill failure, then resorted to butterfly pullups. Usially got to around 10 before going to butterfly. bench sucks! mos def need some work

M/39/5'6"/183

Wow... this was embarrassing. I thought (having lost 10#s) my numbers would skyrocket from last time. Nope. Apparently - no energy today. AND, I can sorta kip whereas before, it was all dead hangs. Thought there'd be a huge improvement in PU.

Not as ticked about the pull-ups, but I hoped my BP would be better. Guess I need to work that independently. :(

11/6 - 8/8 8/12 8/9 6/10 6/9 = 36/48
11/25 - 11/15 11/14 9/12 7/13 6/14 = 44/68
Today - 12/16 10/15 10/13 7/14 6/15 = 45/73

BP WEIGHT=225
BP....21..15...12...11...8
PU....35...31...28...21...22
total=204
The last tme this wod came around my bench press was pretty good and my pulls sucked(it was my 1sy week of crossfit,and 1 weighed about 250).I had asked a simple question about the advantages of being lighter for pull up reasons and how that would equate in measurable strength ,,blah blah blah,point being the lighter you are the bigger advantage you have.Some self rightous 175 pounder responded with a pretty nasty reply and told me to quit whining and lose some weight ,shortly after it was up the post was wisely removed.well a few months later and im a little lighter with a pr by 56,and that guy has posted on here still weighs 175,he proceeded to get smoked by more than 40 total reps by a big fatty ,thank you coach,and thank you sir for motivating me to crush pullups.Forty count pulls arent so far off!

No bench, subbed push-ups

push: 43,23,18,20,15 = 119
pull: 23,18,14,14,12 = 83

#364, nice work! take your motivation where you can get it. love that story!

m/39/5'4"/141

used 144 lbs for bp

bp - pu
15 - 25
12 - 20
09 - 20
08 - 17
06 - 18
total = 150 (pr by 27)

bp reps (+6) and pullup reps (+21) both increased over last time, which was also a pr; however I used 144 this time and 146 last time for some reason (bw was 141 both times).

Didn't read the web precisely.
165 lbs on bench.
13/29
6/12
5/15
4/14
8 minute ish.

23/m/171lbs/70"
BP/PU
11/28
9/22
8/20
8/20
7/20

M/32/5'9/155

BP/PU
16/24
14/23
12/20
10/17
8/17
Total = 161

24/m/175

15/20
10/15
7/15
7/15
6/15

waited 2 min between rounds

CFWU -pu's (only 1 set of dips)

body weight = 225 lbs
91% of body weight = 205 lbs

205 x5 (failed on 6)
5 pull ups (failed on 6)
205 x5 (failed on 6)
5 pull ups (failed on 6)
205 x5 (failed on 6)
4 pull ups
205 x4 (failed on 5)
3 pull ups (failed on 4)
225 x2
2 pull ups (failed on 3)

37m/5'11"/186 lbs

1. 20,24
2. 15,16
3. 10,15
4. 9,15
5. 10,12
total 146 stoked!!!

m27/183/86kg

as rx'd
8-16
8-16
7-17
8-16
7-15

Body weight+10# BP and strict PU:
8-10
10-10
5-9
11-7
9-5

m24/5'11"/75kgs

as rx'd (pull ups were deadhang)
13-14
12-12
12-12
12-11
9-8

m/30/5'10/205

BP:20/14/13/10/11 (68 PR) bw increased by 5# since last "Lynne"

PU:16/16/14/15/15 (76 PR)

M/38/65"/152#
max pushups sub
55-14
45-12
38-13
32-10
30-8

As rx'd with Dead Hang Pull-Ups

2-12
4-10
2-9
3-9
3-8

30 Muscle up 4 time:
3:17

Taking a rest week.

10/25
9/15
7/11
8/15
7/15

BP 185# off the floor

Wod: Standing Lynne

Max reps of 94lbs shoulder press
Max PUs
5 rounds

SP: 7-6-6-5-4
PUs: 22-16-18-16-15

No pull-up bar available at gym today, did 165 pull downs instead.

1: 15-17
2: 13-14
3: 12-11
4: 9-12
5: 9-15

195# BP/Kipping pullups

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

8/15, 8/17, 6/14, 5/12, 6/12 | Rx'd

M/31/6'/185

Five rounds for max reps of:
Body weight bench press could not do my body weight which is 85KG so did 65Kg

bench press 5 4 4 4 3
Pull-ups 3 3 3 4 2

M/34/190/6'2"

Same Bench press as last time- on Hammer Strength machine since had no spot- 197 lbs, kipping pu's. Accidentally loaded 207 lbs on first set, reducing reps

08/3/22 08/11/25 08/11/06 (std. bench)
BP/PU BP/PU BP/PU
5.5(207)/25 6/20 2/20
6/20 5/17 2/20
5/19 4.5/12 2/17
4.5/16 4.5/11 2/20
4.5/15 5/12 2/15

120.5 97 104
PR by 16 reps. Bench press improved slightly

m/46/170

BP/PU
19/18
11/14
10/15
10/14
8/13
Total: 132

As Rx'd

7/6, 9/7, 5/5, 3/5, 6/5

Dead hang PU as I can't quite get kipping motion.

M/30/178cm/81kg (I'm in Australia and can't be bothered changing to imperial... sorry :) )

lynne:
scaled down weight
rd 1- 9 reps of 145lbs
21 pull ups
rd 2- 9 reps of 135lbs
16 pull ups
rd 3- 5 reps of 130lbs
13 pull ups
rd 4- 5 reps of 125lbs
11 pull ups
rd 5- 8 reps of 115lbs
10 pull ups

31m/6'2"/225
First crossfit workout ever!

Scaled BP to 185 and did dead hang PU.

14/7, 11/7, 9/6, 7/6, 7/5

As R'XD
40 YOM 5'9" 210LBS.

BENCH PRESS 215LBS. 15,10,7,7.8
KIP. PULLUPS 25,15,12,12,15

TOTAL=110

m/31/5'9"/167

BP (170lbs): 7, 8, 8, 6, 8 = (37 PR by 12)
PU: 30, 21, 21, 17, 17 = (106 PR by 10)

total = 143 (PR by 22)

m/30/6'3"/184

Bench - Pull-ups
8 - 20
5 - 17
5 - 15
2 - 15
3 - 14

104 total

M/33/70/165

BP/PU

9/10 (no kipping)
8/24 (kipping)
5/15
4/14
4/14

BP: 30
PU: 77

Total: 107

(last November: 32/32 Total: 64

have taken several weeks off. first workout since and first since hitting the ground in Iraq.

as rx'd:

BP/PU

14/37
10/25
8/21
7/20
6/20

BP: 45
PU: 123

Total: 168

Thank you to the Martinez family and all the other members at Crossfit Coastal for the basket of goodies for our new baby Lola. It was very thoughtful and considerate of you all.
Amy and Lola are home now, enjoying some R & R after their WOD, "As many pushes as possible in 4 hrs". Lola will be coming to visit in the near future. I cant wait for you all to meet her

Again, thank you! Your kindness and thoughtfulness is appreciated.

Sincerely, The Frizzelle Family

41/m/176cm/71kg

Ringdips/chest to bar pullups

18/15 (palms facing)
18/12 (palms facing)
18/5 (palms away) + 7 (chin over bar)
18/9 (palms facing)
18/9 (palms facing)

M/39/175/6'

BP-PU

13-33
10-25
8-21
7-21
5-20

33 yom 225 bwt

wod as rx'd
bench 17/14/13/10/9 total 63 new pr +6
pull-ups 25/21/20/17/17 total 100 new pr +5

Bench press at 175

BP-PU:

12-27
10-23
9-21
7-15
6-16

225lbs used for BP

15/50
12/35
11/38
9/36
9/35= 56/194

BP/PU
17/30
10/20
10/14
8/16
5/16

185 bench

BP/PU
12/22
15/24
11/20
10/21
10/25

31/m/5'10"/210

as rx'd

BP:7,8,8,6,8
PU:20,18,16,14,15

PR: both the bench press and pullups improved

20/30
16/23
12/22
11/24
12/26
TOTAL-196 (PR by 26!)

I'll break 200 next time for sure!

081106: 118 reps
081125: 170 reps (old PR by 52)

Mark: BP@155#

7/43
7/35
7/32
7/32
5/33 Total = 208

Theresa: BP @ 95#

7/7
8/10
7/10
7/11
7/10 Total = 84

BP 205lb(pause)
PU Dead hang weighted 25lb

7/10
7/10
7/10
7/10
7/10
2 min rest

M/25/185

Subbed ring push ups for BP

18/13
13/15
12/13
14/11
11/10

CFWU- minus pu's
BP (40lb)-11,12,9,10,10
PU- 16,17,16,15,15

M/27/6'/198

Rounded bench press weight up to 205 lbs:

22/19
12/12
9/10
8/8
7/9

Still feeling that pullup super-workout from last week.

m/46/179
BP/PU =48/122
15/35
12/29
8/21
7/16
6/21

165 bench... Like to round up

Rd 1 12/35
Rd 2 12/35
Rd 3 10/30
Rd 4 8/25
Rd 5 8/30

Felt really drained after this one.... a day or so behind and all mixed up so I am gonna do the deadlift/800 workout tonight.... should be fun.

Bench @ 115 lbs: 15, 13, 12 ,9, 6
Pull Ups: 12, 14, 13, 15, 11

m/38/190/70"

CFWUx3

Lynne @ 190:
Round 1: 25(pr)/24
Round 2: 18/16
Round 3: 12/13
Round 4: 11/14
Round 5: 9/11

Total: 75+78=153

Compare to 081125: 79+122=201

Not a good day at the gym today. PU limited by grip today.

Reps for all rounds: 162

last: 186

Had more bench reps this time. Shouldn't have had Olive Garden before this WOD.

Subbed out 20 lb DB for the bench as I am working on my shoulder stability recovering from a shoulder injury. Also used 60lb weight assistance on the pullups for the same reason, needed to be able to control the down and not jar my shoulder. I weigh 135 5'6.

bench
1 - 33
2 - 18
3 - 16
4 - 12
5 - 16

pullups
1 - 12
2 - 10
3 - 9
4 - 10
5 - 9

M/33/195

BWBP
19, 11, 10, 7, 4 (51(-7))(weight was up from last time 185 to 195, closer to 195 now so no more rounding down)

Pull Ups(all dead hang pull ups)

14, 12, 10, 8, 7 (51(+4))

M 34/142/5'7"

Rd 1: 5,15
Rd 2: 5,15
Rd 3: 5,12
Rd 4: 3,12
Rd 5: 3,12

No bench. Did Pushups.

46/14
35/12
25/11
24/10
26/9

M/60"/32/186

190#

10/31
9/15
7/15
5/15
5/15

36/91=127

Dan
186 lb. male, 185 on the bar.
7/34, 7/32, 6/31, 6/32, 6/29=190

Pete
168 lb. male, 170 on the bar
14/22, 14/22, 14/24, 13/17, 12/12=154

both of us 33y.o.
beautiful day in miami.

M/5'10"/182/31
bp@ 185
8&22
7&15
7&9
3&15
5&12
total = 30 & 73

11/8, 8/6, 7/7, 7/7, 6/5

091110-10/9, 7,8, 7/7, 8/7, 6/6

M/47/6'/185

BP 15 PU 30
BP 12 PU 25
BP 9 PU 22
BP 8 PU 22
BP 7 PU 20

BP 51 PU 119 +21% over last

BW Bench/Dead Hang Pull ups

7/10
7/10
6/8
4/7
6/8

Results

Bench: 16 / 11 / 8 / 6 / 6 Total: 47

Pullups: 20 / 16 / 12 / 11 / 10 Total: 69

Previous results (11/26/08)

Bench: 16 / 11 / 7 / 5 / 5 Total: 44

Pullups: 18 / 14 / 10 / 8 / 8 Total: 58

Three minutes rest in between rounds. Happy with the results today. With the layoff I've had until recently with the strained pec, I was really just shooting to match my previous bench results. Pullups have come along, but I think most of the benefit I'm seeing is from better kipping technique.

23/03/09
M/33/181/76kg
Did this after Monday's w/o ("Karen" - 150 10kg wall ball shots)
Felt pretty wretched and took it a bit easy on myself
11/20
09/20
09/20
07/20
06/20
------
42/100

M/31/6'3"/205

Today: 2 min rest between each exercise
16-21
12-15
8-12
7-8
7-9

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

BWT 192

Bench Press @ 190#

120 total

15/31, 13/25, 11/26, 10/23, 9/20 = 183

m/15/140lb
used free weights - 140lbs
BP/PUs 10/16, 9/13, 8/12, 9/13, 7/10

M/45/5'8"/162#

as Rx'd 205 Total

BP: 15/12/10/8/8 @ 162 (Total 53)
PU: 43/30/30/25/24 (Total 152)

First time doing it - ~ 3 minutes between excercises - still can't move my arms.

M/43/6'/191.5

"Lynne" as Rx'd

BP 190# 9/8/6/6/6
PUs 10/15/10/10/10
Total=90

Just glad I weighed my self before doing this one with my old weight of 195.

47 / 175

91 total -- 9/17-7/15-5/12-4/9-4/9

sets done about every 7 minutes

M/37/6'2"/198

Bench Press: 200#
Pull Up: Body Weight

1) 6/30
2) 7/22
3) 8/26
4) 6/26
5) 6/23

Total 38/127

CFWU x 3; sub'd 5 ring dips/5 pullups in warm up

BP/PU
11/13
10/12
9/14
7/12
7/12

Total 107

32/m/#231
as rx'd: 8/23-8/20-6/23-6/23-6/21=144pr (132)

m/42/165/6'

BP(165#): 8, 5, 4, 3, 3 = 23
PU(dead hang): 15, 16, 11, 10, 7 = 59

last time:
BP (165#): 5, 5, 3, 3, 3 = 19
PU (dead hang): 14, 13, 11, 10, 10 = 58

m/40/6'0"/192

195# BP

10/20
9/12
8/12
6/12
4/10

BP/PU
6/18
5/15
4/15
3/12
4/12

145lbs bench press

5-8 165#
5-6 "
5-4 "
6-6 155#
8-5 135#

207lbs
10 minute biking warmup

M/ 30/ 193/ 6'2"

BP = 18, 14, 11, 10, 10

PU = 45, 40 (stupid gloves), 45, 39, 40

63/ 209

272 total, not a PR

er.. 272 total.. my bad

2 min rest between

105#

9-7-7-7-x
15-15-15-15-x

I had to stop and regrip on the pull-ups a few times, the gym was hot, my hands were slippery and chalk is not permitted! Could not find anyone to spot last round.

scaled to 3 Rs

225# 4-4-3
PU 10-12-12

BP (154#): 13, 10, 10, 5, 8
PU: 13, 17, 15, 11, 11

Total: 113

First time benching for me since the last time we did Lynne

I went

BP 5,5,4,3,3
PU 11,12,11,10,10 - all dead hang

Total - 74. Last time 66.

So... all good, although it still hurts me to see how far my bench has fallen.

While I'm not a big ego guy, there is something primal about benching and many of the meatheads define themselves by it at the gym so...while I know I am fitter than I used to be and fitter than them....someting inside me wants to be able to throw up 12 reps of my bodyweight like the old days

80 kg BP 5
Pull Ups 10
6
6
6
6

M/39/6'3"/262.9#

225# Bench Press/Pull ups

*** Historical day for me today, I got my first unassisted pull ups done, all kipping!!!!!
262.9 lbs and a 36” sleeve makes them tough, but I was happy as a clam when I popped them out and came off the bar, huge a$$ smile on my face, woo hoo!

Rd 1: 5/8
Rd 2: 5/6
Rd 3: 4/8
Rd 4: 4/8
Rd 5: 3/7

Total: 58
BP 21
PU 37

Did this then rested 5 minutes and did “Karen”

as rx'd

bwt:193 (Bench press - 195lbs)
12/30
11/22
10/24
8/18
8/18

=49/112

compared to:

as rx'd

BW:220 lbs BP/PUs
7/18
8/20
5/17
4/15
5/13

=29/83

low drive on this one

bp / pu
7 / 10
14 / 10
10 / 10
10 / 10
10 / 10

175 lbs.
16/16
15/13
11/12
9/8
7/12

36/6'/175

bp - pu

6 - 20
5 - 18
5 - 18
4 - 17
4 - 12

score 109

49/m/140
bench machine 140#
pull down machine 120
10/20
10/20
8/14
6/14
6/12

bw(215)

18/20 (bp)(pu)
14/14
13/15
30 inverted pushups-someone took my bench/15
10/15

total 134 not counting the push ups

not bad...

m/24/215/6'3''

M/48/6'/185

135# 12/16
155# 9/14
175# 4/15
165# 6/12
165# 6/13

Jodi (F/30/112)

"Lynne"

5 Rounds of:
Bench Press, 112 pounds
Chinups

Bench Press - 6-6-6-6-6
Chinups - 25-25-22-25-24

Total: 151 (PR by 26 reps)

Second time doing this as Rx'd - happy with the PR. My forearms are shot. haha!

Bench 55
Pull-Ups 81

M/25/5'10"/185 lb

bench = 185

BP/PU:
(1) 14/11
(2) 12/9
(3) 11/9
(4) 10/8
(5) 9/9

must. improve. pull-ups.

Bench (200lbs)
12, 10, 10, 10, 8 = 50 (+1)
Pullups
24, 18, 22, 18, 19 = 101 (+12)

Total = 151

m/28/5'8/170

bp-170/pu
14-16
13-15
12-12
11-12
10-12

total: 127

M/47/5'9"/174

BP at 175#
12/15
10/12
8/10
8/10
9/12

M/47/5'9"/174

BP at 175#
12/15
10/12
8/10
8/10
9/12

M/47/5'9"/174

BP at 175#
12/15
10/12
8/10
8/10
9/12

M/32/160 6'1

bp: 8,7,7,5,7
pu: 36(pr),30,21,31,31

total:183

subbed ring dips for bench press since I don't yet own weights. Birthday is saturday so that may change

ring dips/pullups
10/22
9/20
9/20
7/22
7/20

28m/185#

175 lbs

1. 11/13
2. 8/13
3. 7/7
4. 7/13
5. 7/10

bench press 6,5,3,3,3,
Pull ups 20,18,20,19,18

Total 115 PR

Did at the station with 50# dumbells
17,17
15,15
12,11
11,11
10,9

(195) 10/19
9/20
7/17
6/16
5/15
BP:37
PU:87
Total: 124

183 lbs
subbed 155# BP (3-4-4-3-3)
pull-ups (3-3-3-3-2)

91# BP (79%BW) 11-8-5-6-4
Pullups 24-17-20-17-13
TOTAL 122

Need to work on getting bodyweight bench press so I can get Lynne and Linda rx'd! Arms are shaking like crazy! Love it!

Happy to say that the 24 pullups is a consecutive rep PR for me :)

28-m-pa
5-8 190lb.

17 Bench-11 Pullup
10 Bench-8 Pullup
8 Bench-8 Pullup
11 Bench-6 Pullup
6 Bench-6 Pullup

Total:
51 Bench
39 Pullup
90 Total Reps

My PR was 106. Dang.

225# bench / pullup
5 11
4 9
4 9
4 8
3 8

total - 65 reps

M/24/183

BP(185)=9,9,8,7,8
Pullups=29,26,26,26,25

Total=173

cfwux2
burgwux2

lynne
5 rounds max reps
bw bench(scaled 225#
pullups
10/17
9/12
7/11
5/10
6/7
total 37/57

last time
27/46

14/27
12/24
10/24
10/23
8/23
sub total 54/121
Grand Total 175
Total weight lifted - 33250

pr from 160 and 185#'s

8/10
5/7
5/6
3/5
4/5

1 minute rest between sets. Still sore from yesterday's DL

15/32
12/28
11/24
10/20
8/21
tot: 56/125

R1: 5/20
R2: 3/12
R3: 4/13
R4: 3/10
R5: 3/12

Total: 18/62

27 yom 6'2" 160#

Pre: Warmup x12 x3 (pullups x1, 65# sp, ghd situps, pushups, back extensions, squats)

WOD with 40# weighted pullups
160# bench/40# weighted pullups

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

35/35

Post: 500m row cool down 1:58
Pullups with dumbbell between feet and 4:00 min. rest between sets.

CFWU x 3

'Lynne'

1. 225 x 8/8 x pull-ups
2. 225 x 8/7 x pull-ups
3. 225 x 8/5 x pull-ups
4. 225 x 6/5 x pull-ups
5. 225 x 8/6 x pull-ups

had to use the Smith Machine for bench press for two reasons: 1. Globo-Gym was packed and 2. No spotter.

M/39/6'1"/249

205#
12/26
10/22
10/20
10/22
10/20

162

M/20/225
bench-8-7-6-6-4
pull ups-20-15-15-12-10

M/20/225
bench-8-7-6-6-4
pull ups-20-15-15-12-10

M/20/225
bench-8-7-6-6-4
pull ups-20-15-15-12-10

Lynne with 131# Bench
Bench/Pull-ups
5/25
5/22
5/20
5/19
3/15

Went straight from bench to pull-ups, 2 1/2 to 3 minutes between rounds

m/21/145/5'7

bench: 16-15-15-11-11
pullups: 22-18-16-12-11

total: 147

S/f

previous #'s
105

This time
3 Mile Run
23:30
Then WOD
14,11,8,6,6
12,12,12,12,12

105..Same as previous

M/5'09"/209/31
bp@ 210

bp/pu
17/16
14/13
12/13
11/12
12/9

total = 66 & 63

M/29/6'1/179

as rx'd

PUs 30/30/30/30/23 hand tore damnit
BW bench 15/14/14/13/12

211 total reps

Great comp at CF Nasti today - Dustin ripped out 275 and Esteban hit 234. I will have my vengeance

Drew: 20/20, 15/20, 10/15, 9/15, 10/15 = 64/85
BJ: 16/15, 10/7, 7/7, 7/7, 9/10 = 49/46
Jimmy: 18/16, 13/11, 9/9, 10/10, 8/10 = 58/56 (Hang)
Woody: 18/18, 11/10, 9/10, 8/8, 8/14 = 54/60

M/58/5'10/199

"Lynne"
Subbed 3/4 BW BP (150#)
Pull-ups were all dead hang.
1). 8 / 5
2). 9 / 5
3). 8 / 4
4). 8 / 4
5). 7 / 3

PR for BP reps at 150# (9) today.

GEORGE: M/40y/5'08"/157#

Bench Presses 115# (73% of Body Weight).
Pull Ups within 30 sec of BP.
Rested an average of 4:30 between rounds.

BP+PU: 7+20, 7+15, 6+13, 6+12, 4+11
TOTAL: 30+71 = 101

As part of my warm up, I gradually built up to a 2RM of 135#. In my 4 months of CF, this is the first time doing Bench Presses. My BP clearly needs work.

185
10/12
8/10
6/8
6/8
6/6

Bench Press: 185lb (10-7-5-3-4)
Pull-ups: (30-24-20-16-15)

175#
12/13
10/10
10/11
8/8
6/8
3 min. between sets

23yom/5'7"/165

Bwt. Bench: 22,17,14,13,12
Pull-ups(kipping): 19,20,16,15,14

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

CFWU
WOD
Bench Press 5, 6, 5, 5, 5
Pull ups 11, 10, 10, 8, 12

225lb 6/13,5/10, 5/6

M/40/195

"Lynne"

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

5/20
5/20
5/16
5/16
4/16

First time in the gym since getting to the sandbox and after several weeks of laying about. This is the worst workout in recent memory and i feel full of self loathing...in a good way :)

BWBP(175#): 16-11-8-6-5
Pullups: 30-22-21-20-19

total:158 (pr) 4min rest btwn each round

M/26/5'11"/208

4/16
3/12
3/10
3/10
1/10

As Rx'd
190# BP

7/22; 29
7/20; 27
6/20; 26
5/17; 22
6/20; 26

Totals: 31/99; 130

Best score ever, been working on BP

subbed 80lb alternating dumbbell bench
pulls as rx'd

6/21
7/22
7/24
6/21
6/20

126 total reps,

pu/bp
30/10
15/8
15/7
15/6
15/5

Rested exactly 2 minutes between rounds. PR with 4 minutes rest is 165.

as a recovering bench press dork (and chronic sore shoulder sufferer), lynne always makes me nervous. for good reason - i tweaked my shoulder and wisely dropped 30 pounds for my last 3 sets.

BP (165#)10,9;(135#)12,14,14
PU 21,16,15,15,13

thanks, crossfit, for teaching me that bench press and big boobs are overrated!

this has probably been answered heaps of times before, so sorry for asking it again, but:
do crossfitters count the bar when totaling their weights?

is this body weight eg 70kgs total, or 20kg bar plus body weight?

cheers

Did 140# (70x2) dumbbell bench (all the regular bench's were used in the globo gym I go to):

bp/pu
13/7
10/6
7/6
8/7
7/7+2

three weeks ago the most pullups I could do was 6! I still suck at 'em, but at least I suck less than before.

26/M/6'6"/215
total of 186

male/41/5'8/175

Bench 19 - 15 - 11 - 10 - 9
Pullups 31 - 22- 18 - 17 - 17

M/34/170

12/18
10/14
8/10
6/8
3/6

BP 170 of 195

5/10
5/8
5/8
4/8
4/8

male/34/5'10.5"/178

Bench 135 lb: 8/4/4/4/3

Pullups (toe touch): 6/5/4/4/2

M 6'0" 210
85# Dumbbells for bench press
15/15
12/16
11/17
10/15
6/15

then 4 treadmill intervals of 1 min on @ 9.0 mph 2 mins off

worked with Marcus
175lb bench

7/8
5/6
3/5
3/4
3/4

72.5kg bench

3/12
3/10
3/7
3/9
5/8 for 63 total

shoulder injury so did:

ohs @ 50kg
ring rows

3/16
3/14
4/11
4/8
4/9

On Tuesday 23 Mar

Weight 165#
Bike 10 min
BP - 7, 5, 4, 3, 3
PU - 15, 19, 13, 15, 12

10/20
10/16
9/14
6/10
6/8

performed on 3/24
Five rounds for max reps of:
Body weight bench press: 7, 6, 5, 5,,4
Pull-ups: 15,15,15,15,15

"Lynne"

Five rounds for max reps of:102/67
Body weight bench press
Pull-ups

Scaled:

155# on Smith (est. 125#)
rd1 22/13
rd2 22/12
rd3 20/15
rd4 21/15
rd5 17/12

3 minute rest between rounds

F/37/5'4"/145lbs

As Rx'd with strict pull-ups (bar was thin but made sure to go wide) - no spotter for BO so was a little hesitant to try an extra rep, played safe

4-11
5-11
4-9
4-10
3-8

F/37/5'4"/145lbs

As Rx'd with strict pull-ups (bar was thin but made sure to go wide) - no spotter for BP so was a little hesitant to try an extra rep, played safe

4-11
5-11
4-9
4-10

BP/PU
28/41
18/30
12/26
10/21
08/20

Total 214

bench/pull-up
18/25
15/25
12/22
10/22
10/19
MSD all day shoulder were wreched for this work

further bench 80kg
last time was 75kg

BP - 27, 20, 12, 12, 10 = 81
PU - 28, 22, 20, 15, 15 = 100

Total = 181 (15 better than previous PR, side grip pullups)

38/m/242

bp 7,5,6,5,4
pu 7,7,8,6,9

25/M/165

8:13
7:17
6:15
5:13
5:15

It's an awesome feeling when the big guys in the gym look at you like, "WTF!? That looks intense".

1/9
dropped to 165 4/6
3/5
4/4
3/4
30 sec rest between sets
m 56 190

190 #

12/21
9/12
6/20 chalk
7/16
5/10

31/M/195

Damn.

6/18
5/15
5/10
3/8
3/10

10:20

14*/20
9/15
5/12
4/12
3/12

*195

32 M/155

20/16
16/14
14/11
10/14
10/8

As Rx'd:

B/PU
Round 1: 8/25
Round 2: 6/20
Round 3: 3/20
Round 4: 3/13
Round 5: 4/13

M/36/67/250

BP scaled to 225#
Assisted pull-up at 10

6/7
6/6
5/5
7/5
6/3

Spotter on last two sets. 6th rep on last set may have been assisted.

CFE: 90:90 x 6. Total distance was 1.5 miles.

m/30/159.5

bench: 10, 10, 10, 8, 7 = 45 (last time 43 using 165#)
pullups: 18, 12, 15, 12, 13 = 70 (last time 108)

Just not there today. The pullups were a huge drop-off, which is not acceptable.

10/33
12/34
11/34
11/33
11/30

229 (pr)

John
14/13
15/13
12/11
12/11
10/6

117

175lb BP

15/20
12/18
9/15
8/15
6/12

130

PU on slippery bar at gym

HSPUs/Pullups
26/36
13/16
12/16
10/16
10/16

"Lynne"

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

6/25
6/25
6/22
6/20
6/20

142
---------------------------------------------
Compare to 081125

6/27
6/23
6/20
6/20
6/21

141

24/m/184

as rx'd
BP 185#

10/26,8/18,5/16,3/11,3/12

Kevin L:

BP 105#
PU black tubing (1st rnd), 100# assist (2-5)

11/6,9/8,8/8,3/8,3/7

120lb press instead of bodyweight ( actual body weight= 135)

9 bench 13 pull up
6 13
3 9
5 12
4 8
totals
27 55

Question----

There has been some talk about the "ideal or general" crossfit body weight being 180 # so it got me thinking...
Is there a profile for the average crossfitter (male/female)?
Height/Weight/Crossfit Total/5K time/etc.

Regards to all.

Battle. Improve. Repeat.

Finished Lynne right after the DL, run 800 WOD. Catching up from camping.

BP: 15,12,12,13,11,10
PU: 26,21,22,20,20,11 (lost all grip strength)

Exhausted.

27/m/225#

BP- 37 reps total
PU- 35 reps total

New to crossfit and to doing pullups. Lot of work to do.

M/25/6'1/175

As rx'd:

0/25
0/20
0/15
0/10
0/10

Worked like hell to get one rep on BP each time, but just couldn't pull it off. Bodyweight was actually 172 w/out shoes, so I was lifting 170# on BP. Next time this WOD comes up, I'm certain that I'll be able to get at least a few reps.

M/28/175
BP: 175

1: 9/16
2: 8/12
3: 6/10
4: 5/8
5: 6/10

m27/6/205
WU-50 SHDL

Bench
16-10-9-9-8 52
Pull Ups
20-15-13-12-10 70

In smitmachine.... @alphen a/d rijn

15 - 25
13 - 22
13 - 22
11 - 23
10 - 20

bench 9,6,4,5,5 = 29
pullup 14,8,8,8,6 = 44

+1 for both. an uninspired unmotivated workout

Bench - 12-11-8-7-6 = 44
Pullups - 25-22-21-18-16 = 102
Total = 146

BP (180#): 10,8,6,5,5 pr by 3 for bench
PU: 33,28,22,21,19 off by 4 for PU
34/123= 157 off by 1

PU were hard after Saturday's marathon Pull-up WOD. And I thought my hands were shot a couple days ago! Driving my car last night was unpleasant to say the least... I was at least pleased my callus did not tear.

Make your hands hurt! (Or something like that)

30/15
25/15
20/15
14,5/10 short break
15/15
Atleast 5 min break on rest of sets
weight is 75 kg, but used 70 to compare w/ last time

6/23
6/18
4/15
3/12
2/8
21/76
this time 200lbs,
last time 29/72 with 185lbs

200 lbs 5 min rest between rounds
1st and last round strict PU all others kipping
BP/PU
5/12 strict
3/13 k
4/15 k
3/13 k
2/10 strict
total
17/63
80

m/26/6'/165

8-24
7-22
5-18
6-20
6-13 popped a blood blister all over pullup bar
oops.

M/23/5'6"/175

125 lb. Bench / Body Rows
12/14, 10/14, 7/13, 6/11, 4/9

39/61 Total

205# bench, all strict pull-ups, rest varied but under 4 min each
bench/pu
15/16
12/17
12/14
7/10
8/12

2/18
3/13
5/13
5/13
3/7

Not very impressive.

BW = 220#
Bench @ 185#
9/14
8/9
8/9
6/8
5/9
Total = 36/49

as R'xd - - 6/6/5/6/6 for the pull -up and the body weight 170 lbs - - and looking good.

BW=63kg

Bench Press: 3-1-3-3-3 (used 63kg for first set, then 60kg for the rest)
Pull-ups: 40-20-20-15-15

Total: 13/110

Used 175 on the bench, BW is 172.

Bench: 15, 12, 8, 6, 6 -- 47 total
Pullups: 36, 27, 21, 20, 18 -- 122 total

169 total reps in case we're supposed to add them up.

M/28/6'1"/152#

Bench @ 115: 7,7,6,4(fail), 4
Pullups (DH): 12, 10, 8, 7, 7

M/41/5'6"/164

As rx'd:

Bench / Pull-ups

16 / 19
13 / 15
11 / 13
8 / 12
7 / 11

m/33/165

bench (155) / pullups
8/15
7/15
6/15
5/12
5/9

Total: 91

M/29/6'3/175

Bench (155lbs)/ Body Rows

17/23
12/14
7/12
6/12
6/14

48/75

28YOM
5'10''
195#

Warm-Up: CFWU x 3 w/ HSPU

WOD as Rx'd:

20/28
12/18
12/15
12/14
10/16

Total: 157

Previous total: 232

Interesting differences this time - Gained 10 pounds, strict chin-ups instead of butterfly pull-ups, patrolling multiple days on end w/o adequate sleep, started creatine.

Not frustrating, yet. Just interesting.

43yom / 149

Lynne as rx'd (150# BP)

BP / PU
20 / 40
14 / 34
10 / 27
8 / 24
8 / 22

Total: BP 60 + PU 147 = 207

Not my day today. Previous PR was 270. Used a different bar for my pull-ups and it really affected me.

F/120/34

50% body weight bench press: 60#s
62% pull-ups w/help of gravitron: 55# assistance

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

5/15,3/17,3/17,2/18,2,19

101 total (100 last time)

BWT: 175

BP: 14, 9, 9, 8, 7
PU: 19, 14, 14, 13, 11

Total: 118

CFWUx3 (No PUs, sub BP for dips 45 rd 1, 95 rd 2 & 3)
165 bench
8-30, 7-26, 6-25, 5-22, 4+1-20
(+1 was an assisted rep)

Matt:
55 bench
11-13, 10-10, 9-9, 9-9. 7+1-8

M/36/145

BP 145#: 21,16,12,11,10 = 70 (PR by 13)
PU: 31,31,25,25,25 = 137 (PR by 27)

@ work

used 205 BP

BP 10, 10, 8, 8, 6 42
PU 17, 14, 14, 12, 12 69

previous lynne was42 and 59
disappointed with BP, expecting 13-15 reps

BP 8-6-7-6-5 first bench at 185. Remaining at 205 lb
PU 12-9-8-6-6

3 min rest between rounds

95 lb

78 total

f/27/5'4/145

oopps!

only 75 lbs

comment #582

greg a warmup + shoulder dislocates

as rx'ed:

bench (170#) / Pullup
12 / 24
08 / 18
07 / 20
08 / 16
05 / 18

total: 136

followed with myofascia release on the roller and some pnf

33M/5'10"/200#
BP: 29
PU: 62
91 TOTAL

M/32/5'4"/143lbs
Benched with 150lbs
bench PU/kipping
18 53
12 36
10 25, slipped on this one
8 30
7 26
---------------
55 170
Last time got 73 on bench and 153 on PU.
Wasn't feeling it on bench today

29/116=6,7,6,5,5(155)&26(pr),18,17,20,17
39/101=9,9,8,7,6(130 on smith rack) & 22,22,18,18,21 7/2/08
31/94=8,6,6,6,5(170)& 21,18,18,18,19 3/12/08
31/87=8,6,6,6,5 & 18,13*,18,20,18 1/17/08
22.5/85=6,5,4,4.5,3 & 17,16,17,17,17 12/7/07
22/78=8,6,4,2,2 & 18,16,15,14,15 10/23/07
26/66=8,6,5,4,3 & 17,13,12,12,12 5/26/07
27/66 w/ 175 lb bp 4/20/07
35/72 w/ 175lb bp 12/18/06
29/66 11/10/06
23/53 9/20/06
42/41 on 5/24/06 135lb bp
25/53 on 3/13/06
22/51 on 1/26/06
25/50 on 7/12/05
26/48 on 6/8/05
28/45 on 5/28/05
27/40 on 4/8/05

5 min ellip wu 20/20. m/52/170

M/39/200/5'10

Bp Pu
Round 1: 25 15
Round 2: 20 12
Round 3: 14 8
Round 4: 12 7
Round 5: 9 6

wu: bunches of stuff in random order

"Lynne" as RX'd BW 175 lbs.
Last time subbed 155 lbs. on BP

R1: 7-23 (10-21)
R2: 7-22 (9-18)
R3: 7-17 (8-15)
R4: 6-16 (8-13)
R5: 5-15 (8-14)

BP: 32 Reps (53 last time w/155)
PU: 93 Reps (81 last time)

cool down: 3 sets 50 DU's

150# bp: 16,11,7,6,7
pu: 17,12,10,8,10

104 total
previous 92

M/39/150

M/32/175
BP : 8-7-6-7-5
PU : 29-25-19-16-22
Total : 144

165/M/5"8/

1. 20-22
2. 18-15
3. 16-16
4. 14-15
5. 12-12

great 5k run w/Pam

80# DB 10 / 11
80# DB 7 / 7
80# DB 5 / 4
75# DB 5 / 3
75# DB 5 / 3

M/32/150lbs/5'5"

Bench Pull Ups
1- 15 40
2- 13 36
3- 10 32
4- 9 30
5- 9 26

80kgs bench/ Deadhang PU's

10/12
7/11
9/12
6/10
5/9

Straight after martial arts class including mini WOD

M/53/144/5'8"

135lb x 13 reps, 25 PU
145lb x6 reps, 20 PU
145lb x7 reps, 20 PU
145lb x5 reps, 18 PU
145lb x4 reps, 12 PU

all a PR

m/23/6'/170lbs

BP(170#)/PUs(strict)

19/20
13/15
12/15
Ughhh...Puke and Rally. Note to self: during shift, drink more water not Mt. Dew and actually eat during my shift or when I get off so I have energy.
12/16
12/15

68/81=149

as rx'd

10 bp, 11 pu
10bp, 10 pu
8bp, 10pu
7bp, 10pu
6bp, 8pu

28/M/165

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

Lynne WOD MOD:

5 rds max reps
Bodyweight Benchpress
Pullups (straight arm, alt sets palms out/ in)
Situps (USMC standard)

BW BP: 8,6,5,4,3 = 26
PU: 20,10,5,6,6 = 47
SU: 20,20,20,20,20 = 100

BP: 13, 8, 6, 6, 5
PU: 28, 20, 20, 15, 16

Total: 138

no spotter, subbed 80% dumbbells

BP:10,10,10,9,9
PU:15,14,12,11,14

2 fewer BP but 25 more PU. Kipping is the key. Oh and doing 250 PUs last week.

M/40/205/6'0

As rx'ed
BP:9,8,8,8,4
PU:11,12,8,8,6 Neutral grip Deadhang Pullups

Total of 82. I think this matched my total from last time. Huff.. I really tanked on the last round. My shoulder just gave out.

M/28/6'1"/210

BP/PU
3/9
3/9
2/8
2/8
2/7
(255lbs on bench; strict pullups)

M/47/5'11"/190

Bench weight 190
BP/PU
12/20
10/15
10/17
10/17
9/18

Total 138, previous total 124. Pullups were up again this time, Still having trouble with bench numbers, was better than last time, just expected more.

M/23/6'1/185

-only did 3 rounds
-deadhang pull-ups

13 / 10
13 / 10
15 / 10

Total: 71

Good "active rest" workout.

27m/6'6"/225

bench 47 reps, 73 pullups (12 dead hang pu)

35m 5'1" 200#
BP PU
205#

7 20
5 17
5 16
3 15
3 16

m/30/6/195

5/20 (New PR for PU)
3/13
2/12
1/12
1/11

Totals: 12/68
Bench down from 25
PU up 3 from 65

M36/165/5'10"

PR w/chest to bar
8,14
6,12
6,14
6,10
4,14

No pullups due to shoulder.
105 lb curls instead.
245 lb bench.

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

24m/178/6'1

Pullup/Bench (185#)
25/12
20/8
17/7
17/7
15/6

Pull ups were at about 3/4 extension and had a slight kip action to get up.
Bench probably had an assist for the last rep or so from the spotter.

M/42/193

13/25
10/15
10/15
10/20
10/25

150# BP weight:

18 BP/19 PU
13 BP/14 PU
10 BP/10 PU
5 BP/6 PU
6 BP/8 PU

With about one minute, give or take, between sets.

Bench: 185 x 1, then 135 x 8, 8, 7, 8
Pull-ups: 17, 10, 8, 7, 8
185lbs, 6'0", 30

28/m/77kg

10-32
12-29
13-29
11-28
8-27
Total: 192

Need to work out breathing on bench presses, esp when close to fatigue. More chalk on pull ups on last round.

This workout done on Wed 3/25/09

1= 9 bench 16 p/u
2= 6 13
3= 5 10
4= 5 10
5= 5 10

all bench at 170lbs

170lbs
11 -16
8 - 12
6 - 10
6 - 8
5 - 8
Rest about 2min - could have used a spot likely to have gotten 2 more reps on bench - Safety First

BP - 205#

12/18
8/15
9/13
8/12
8/10

Totals: BP-45, PU-68

18/15
13/15
11/12
11/12
11/11

64/64
128

6'3"/m/25/185lbs

I got
5/23
4/15
3/15
4/17
3/15

I have a hard time with bench press, any suggestions on how to up my bench? My long arms arnt doing me any favours :) I am generally just following crossfit, should I be putting bench in there to practice after some workouts?

11/24
8/20
5/14
4/15
3/10

M/29/205/6'2"

subbed ring push ups for bench press do to shoulder pain
-/24
21/17
15/12
17/15
19/13

Bench Press = 165
Pull Ups (strict for first set, then kipped)

No rest.

BP / PU
19 / 14
14 / 15
8 / 12
7 / 11
6 / 9

54 / 61

115

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

Bench press @ 40kg for 1st round, then at 37.5 kg for all other rounds. Needed a spot for bench press, hopless at these.
Pull-ups with lightest band

3/16
7/15
6/11
4/10
4/9

Also did day 2 week 3 of Russian squat routine.

Gym was a nightmare last night, we now have girlfriends and friends of the body builders in to watch them training, sitting on the benches and generally getting in the way. Gym is too small for this. Can't snatch or clean a bar untill the bb's and their entourage have left.

Good Fun

BP / PU Weight
13 / 15 65lbs
6 / 15 75lbs
4 / 20 85lbs
3 / 15 95lbs
4 / 15 85lbs

made this up tues 24.

220# bench

17/22
13/17
9/15
10/15
8/16

57/85=142 pr by 8

shoulders/traps/thumb muscles dead and quite sore from wallball.

175# on bench
20/28
12/22
10/20
7/15
6/15
-18 from last time. Just didn't have it on the benches after the first round....

M/6"/175
BP-17,12,9,8,8-54
PU-20,16,12,11,10-69

total 123

rest 45 seconds between BP and PU and 3 minutes between sets

As rx'd
180...PU;s
15....21
13....15
12....16
11....11
10....11

As rx'd

210# bench PUs
7 10
6 7
5 6
5 5
4 6
27 34 totals

7 9
6 8
6 6
3 7 ??
4 6 Used rope for PUs

M/26/170
25/11
20/9
20/6
17/7
20/7

185lb. PR for total overall, total bench, and single pull ups

9/31
10/23
9/19
6/12
6/12

TOTAL - 40/97 = 137(PR)

Jeff-
SP-95#
16,12,10,8,8
PLU's
42,30,21,23,25

C-
BP 120#
14,10,9,8,7
PLU's
38,32,28,25,25

We both rested 2 min. between each exercise and round

081125:
BP 175#
6/7
7/8
6/6
5/5
4/5
28/31

Today:
BP 185#
6/9
6/7
4/7
3/5
3/5
22/33

BP 185#, Kipping pullups

BP= 13, 10, 10, 9, 7 = 49 (no spotter...sketchy)
PU= 26(pr), 20, 18, 15, 14 = 93 (pr)

Total 142

25/m/5'8"/145

CFWU x 3

as Rx'd:
13/25
10/25
8/17
7/20
5/17
43/104 = 147 (pr, but with 145 this time)

m/25/140

155lb Bench Press: 17, 16, 15, 15, 14
Pull ups (dead hang, no kip): 17, 15, 15, 11, 11

70kg bb bench
Kipping pullups

6/20
4/17
4/15
5/10
5/12

Got a lift off for last 2 sets of benches which I think is why I got an extra rep out each time

M/47/205

205 LB Bench Press

BP PU
18 19
12 14
11 13
10 12
10 10

129 Total

M/29/185

As rx'ed-no rest between BP and PU, up to two minutes between sets.

BP/PU
6/16
6/11
4/9
3/8
2/6

Total: 81

Modified to ~50% to 55% body weight.

Round 1 - 11 bench @ 095lbs, 18 pull-ups
Round 2 - 10 bench @ 105lbs, 17 pull-ups
Round 3 - 09 bench @ 105lbs, 17 pull-ups
Round 4 - 11 bench @ 095lbs, 14 pull-ups
Round 5 - 11 bench @ 095lbs, 15 pull-ups

BW 188

on bench with safety guide: 140 plus bar 45?
kip pull

5/11
5/14
6/14
6/14
6/12

5'9"/m/21/185

as rx'd (strict pull-ups)
7/20
8/15
7/13
6/13
6/14

34/75

sucked

OFF - Travel

MOD (First Lynne... Hello!)
BW- 250# Bench- 185# / 80# ast PU (120# norm) 3 min rest
5-5/6-5/5-5/5-6/5-6
Total= 26/27
Will Try 200 next time/would be sweet to get 225 3x and real PUs.

24/m/6'7/225

Subbed 195 pounds for bench press (BW is 225) and strict deadhang pullups without kipping.

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

Total = 27/27

Previous was 50/39, but with 175# BP and kipping PU's so still feeling ok after 2 weeks off. Ready to get back on the horse.

26 yr old Male/165 lbs/6 ft

BP/PU
9/17
5/7
4/5
5/4
3/6

No rest in between sets-6:30

Shoulder does not like flat bench with bar, so I did inclined with 75# DB

Bench Pull-up

10 10
8 10
8 10
7 10
7 8 (dropped, 10 sec rest and did 2 more)

Very happy with pull up progress. I am the worlds worst puller upper.

185-bench
8-7-6-5-4
30-lb Gravitron
9-10-8-8-7

BP 25, 16, 17, 12, 11 total 81
PU 23, 20, 16, 17, 13 total 89
total 170

dead hang pull-ups
pr by 16 on pull-ups, first time doing full range BP on this work-out

165#
18-29,15-25,13-25,13-24,11-25
PR at 198

subbed 75kg on bench, i weigh 85

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

total, 43/47

m/30/171#
total:125 pr
35/95

bp (175#)
11
8
6
5
5

pu (kipping mixed with dead hangs)
25
20
15
15
20

bw 180#

8,9
8,9
5,7
4,5
4,5

one minute rests

37/M/5'10"/200

no bench. Subbed dips.

32, 20, 15, 11, 18!! = 96
21, 15, 12, 11, 18!! = 77

PR'ed both -- almost 30 pullups better than last time!

mpc

Bench on the smith because of no spotter:
80 x 4
70 x 6
70 x 5
70 x 4
70 x 3

Pull-ups (Kipping technique still needs some work):
8
7
6
5
5

MMO

@thegym

BP/PU
20/30
12/25
10/20
10/20
8/15

TOTAL 60-BP / 110-PU (new PU PR!!!)

[BP PR 65]

CFWU 10-5-5

WOD:
8/16
6/12
6/12
8/4
8/4

Haven't benched since nov 08....shoulder injury!
subbed inverted rows for pullups (lat injury)

135# bench press

bp/ir
10/30
10/25
12/20
10/20
8/20

total bp 50/ir 115
Need to heel before summer! Not being able to do pullups is killing me....mentally anyway

35/m/187/6'2"
80 lb db

bp/pu
11/22
7/18
7/16
7/16
6/14

m/28/175
BP: 7,5,4,5,4
PU: 20,20,8,12,15

As Rx'd. Rest between 3-5 min:

1) BP 11 PU 30
2) 10/21
3) 9/17
4) 7/15
5) 5/12

total: 42/95

m/165/34

m/31/6'3/185

Used 175lbs bench - thought I needed work on my bench, but my results were pretty good.

rd 1: 25 bench, 20 pullups
rd 2: 20 bench, 20 pullups
rd 3: 14 bench, 11 pullups
rd 4: 14 bench, 12 pullups
rd 5: 11 bench, 12 pullups

total 74 bench, 75 pullups

m/27/5'10/185

1 | 10 | 8
2 | 7 | 6
3 | 5 | 6
4 | 5 | 6
5 | 5 | 5
--------------
31 37

m/21/6'2''/180

As Rx'd
Bench / pull-ups

16 / 37
12 / 20
11 / 27
11 / 32
9 / 24

Total: 59 / 140

bp/pu

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

I'm a few days behind on the WOD:
rounds Pull-ups(kipping)/175# Bench Press
1: 4/30
2: 4/25
3: 5/25
4: 5/10
5: 4/5

I've been off the workouts for a while and my grip was just weak by the time I got to round 4.

m/35/5'9/178
CFWU - 3. Reg except 12 pushups instead of PU 2nd set.
Did 175 lb bench
15,12,10,9 - Jason gave bump for 10, 8 - Almost got 9. David helped to get past BP.=54
22,18,15,15,15=85
139 Grand ttl-PR
11/25:15,12,11,10,8
21,16,15,14,11
Ttl 133
11/6:14,13,11,9,8
17,15,12,12,11
Ttl 122
6/29: 14,11,9,8,7
18,15,12,13,14
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)

Still fightin a bad cold, think im winnin by puttin it through the wod's.
M/25/5'2"/155
BP/PU
16/13
13/11
11/11
10/9
9/10

185# Bench

15,19
13,15
9, 10
8, 13
7, 10

52, 67 = 119

m/36/6'4"/97kg

5/15
5/15
4/12
3/12
3/12

20/66 = 86

90kg Bench Press

(Previous total was 74)

Did 26 MAR 09; 30M tread 10/L3,10/L4,10/L3; Shoulder warm-up FR,LR,DBP x 10 x 5,10,15,20lbs;Rear Delt Deck x 10x1,2,3,4; BP B/10,65/10,95/10,115/10,135/10,155/5,175/3; Xfit: BP (assume Bdywgt 195) 195/1 + 10 pulls, 195/1+5 pulls, 195/1 + 5 pulls, 195/1 + 5 pulls, 195/1 + 4 pulls

75 kg bench press/Pullups

5/8
5/8
3/7
4/6
4/8

235X10 puX12
235X9 puX10
235X8 puX10
235X7 puX9
235X7 puX8

m/20/5'8/158
used 155 on bench
1: 16 + 12
2: 16 + 12
3: 14 + 12
4: 11 + 8
5: 9 + 12
total: 122

cfwu

Bench - 10, 9, 8, 7, 6

P/U - 13, 11, 12, 11, 10 (dead hangs)

28/m/192

As rx'd

Bench: 10,8,7,6,5 = 36
Pull-ups: 25,20,20,15,15 = 95

m/23/5'11/78kg

4 - 15
3 - 10
4 - 10
3 - 9
3 - 11

total
17 - 55 = 72

Used 175# for bench to keep comparisons:

BP: 13,10,8,6,5
Pull-ups: 15, 15, 15, 10, 5

M/33/192/6'

As rx'd: 138

12-20,12-20,10-19,9-16,6-14
(49-89)

prev was 126 with more bench press and less pull ups (54-72)

M/28/218

Did 205 so that I could compare to last time:

10/15
7/10
6/10
4/10
4/8

55lb DBs, rest 3 min between rounds

10/12
9/12
8/11
7/11
6/11

Total = 97

m/24/6.1/195

BP: 6,5,4,4,4
PU: 26,21,20,15,12

Grip going out.

Completed 3/30/09

10 with spotter/20 pull-ups
8/15
5/14
5 with spotter/14
4/12

Subbed dips for BP
Dead hang pull-ups

15, 15, 12, 12, 10 = 64
12, 10, 11, 11, 10 = 54

5 mins. rest

BP @115# - 11, 11, 11, 6, 7 = 45 (shoulder better but threatened me on 2nd to last set).
PUs w40# Assist - 16, 15, 10, 10, skip = 51
Total: 96

Prior time (tentative shoulder):

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

First time w/105# & Dead Hang
BP - 15 9 7 10 11 = 52
PU - 14 8 8 9 6 = 45
Total 97

10-9, 8-6, 6-4, 5-3, 5-3

Benched 185 but I weigh 220 or so.

47/M/184
BP-175
PU's no shoes
12/12
11/11
10/11
8/11
7/10
48/55
103 PR previous 78 Wow Zim

"Lynne"

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

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

m/36/190

BP - 15,9,7,7,6 = 44

PU - 12,9,8,8,7 = 44

Very little rest in between each.

scaled the bench to 135 lbs and did deadhang pullups...results follow:

1 - 12 BP 8 PU
2 - 10 BP 7 PU
3 - 10 BP 5 PU
4 - 8 BP 5 PU
5 - 8 BP 4 PU

9:16 77pts

M/5'9"/145

BP 6,7,6,5,4
PU 15, 13, 10, 10, 6

Total 82

165 lbs. bench press and pronated grip pull-ups

BP: 13, 13, 11, 9, 10 = 56
PU: 11, 10, 9, 8, 7 = 45

CFWUx3
bench (205): 4,3,3,3,3 = 16(PR) (11 last time)
pull-ups: 16,13,12,12,11 = 64 (62 last time)
-185-lb warm-up on bench

28/m/185

BP: 18, 16, 14, 12, 10 = 70
PU: 31, 32, 28, 29, 24 = 144

10-15
9-15
5-12
6-12
6-13

M/6'5"/25/250
4-7
8-3
9-3
8-3
8-3

as rx'd

BP: 16, 13, 10, 9, 8 = 56
PU: 25, 21, 17, 15, 14 = 92

33 yom 203 lbs

205x15 14 pu
205x12 10 pu
205x10 8 pu
205x9 8 pu
205x9 7 pu

as rxd:

15 / 25
11 / 24
8 / 21
8 / 18
8 / 12

total = 150

bp 205# - 6,5,5,4,4
pu - 8, 6, 4,4,4

The Reverend: M/31/200
Bench 10, 8, 8, 7, 6
Pulls: 30, 20, 15, 12, 10

8:52
BW and 135 lbs
7/15
3/7
3/5
2/4
2/4
52

cfwu x 3 with some pistols thrown in

bp@ 167 lb. done on isolateral bench machine (no spotter avail.)
kipped the pullups but I am not that good at it

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

run/walking the Kelly Dr Loop later (8.5 miles)

shooting for 8 minutes run/4 minutes walk till complete.

155 lbs
8/22
7/15
7/15
6/15
6/12

180 lbs (current bodyweight)
Bench - 5,4,2,9(150lbs),5(150)
Pull Ups - 12,10,8,7,6

EJ
M/35/167
BP: 13,10,8,6,5
PU: 30,21,22,19,18
TOTAL: 152 PR I THINK
EJ

Wow. I managed to kick the can on this one for over a month..

11/6: 130
11/26: 142
4/23: 162

Sets: 1 - 15/32, 2 - 12/23, 3 - 10/20, 4 - 7/20, 5 - 7/16

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

185 bench-15-15-15-15-12-=72
pu-20-18-17-16-13-= 84
New PR- 156

Stocker
55lbs-15-15-18-17-16
pu-17-17-15-15-16

bench = 42 (200lbs)
pullup = 48 (dead hang)
not much rest

cfwu x 1
wod
155# bench and strict pullups
4-5min rest btwn sets, no rest btwn exercises
12/17
10/12
10/11
8/11
9/11

D
@home

bench @ 155# (body weight probably 185#
jumping pull-ups
5 minute breaks between sets

Round
1 - 12bp 14pu
2 - 12bp 14pu
3 - 11bp 14pu
4 - 10bp 12pu
5 - 9bp 12pu

M/19/5'10''/185

didnt know what rest time to take so i didnt take any... think thats why my bench sucked.

bp 8,7,7,7,7
pu 26,20,20,20,20

M/35/185

Old PR:
M/35/175

Bench press at 175 pounds:
18
14
12
6
6

Pullups (all dead hang)
18
12
8
6
6
Total 102 New PR

New PR: at 185

15/20
12/13
8/12
6/10
6/10
total: 112

__________________________________________________

Coolbreeze:

M/33/165

25/20
20/17
14/14
14/12
10/10
total PR: 156

M/37/170

17/20
14/15
11/15
8/14
3/15

175#
PU on crossbeam in basement

16/5
10/5
10/5
7/4
7/4

I wish I was up to standard with these other guys.

BP/PU
07/20
05/15
06/15
05/15
04/16

I am 5'11", 169. I used 165. I am too wimpy for my whole body weight....

M/31/6'/174

BP (@176) 16/10/8/8/6 => 48
PU 30/21/20/18/18 => 107

bp 195#
10/20
9/20
8/18
6/19
5/14

205 lb. 7min 48-sec
I did strict pull-ups to kipping pulls.

bp / pull-up

12/ 10
8/10
7/7
5/9
6/7

last set i failed on the bench and fell of the bar on pull-ups.I think i am still feeling the 120 pull-ups a few days ago.

F/29/170/56

BP 45 7, 47.5 5, 50 2, 50 2, 50 3
PU (neutral grip) 8, 6, 6, 6, 4

195 pounds bench
5/26
4/26
4/16
4/18
4/16
Total 123

135 lbs bench
15/8
14/12 élas
12/10 élas
12/10 élas
10/9 élas

Congrats MMalmfeldt!