HOOYAH!!!

nice

Favourite WOD!

love this wod,legs are garbage after today

frat!

I called this (really jakers I did-posted it on my website in todays comments) I am doing this in the garage tomorrow afternoon. Who's coming over? I need to know in advance so I can give it time to warm up ;)

I want a t-shirt that say "I can squat my boyfriend" 'cause thats what I did today, did that crazy 1-10-1-20-1-30 back squat wod.
165-135-170-110-172.5-80
30 reps had me saying the rosary.

After, did Jackie-
1000 row
50 x 45# thrusters
30 x blue band PUs
12:42

Happy with this.

I am really glad that there is nothing to do with legs tomorrow. My legs are shot. Almost met pukie on the lunge/jump/run WOD. Very interesting.

S/F

love how CrossFit HQ exports not only fitness, but board shorts and sandals as a workout fashion. cool pic.

The Y in North Canton, Ohio is going CrossFit crazy-- so many run-ins with fellow CrossFitters.

The rings always bring good conversation with random people; CrossFit is a pandemic.

Help! I dont remember if there's some rest timne between the rounds and/or the sets?

easy day tomorrow 20 min and done any ideas on other lifts to fill an hour

sorry not easy in effort.

Today's picture is f'n awesome!

Workout looks kinda fun too ;)

The guy holding his girl over his head should put his left hand in her arm-pit instead of holding the opposite arm like that then she can steady herself with her left arm. (From a former Male cheerleader!)

Unfortunately I don't have access to a bench for benchpress OR a spotter for that matter. Is there a sub I could use for this for now?

Quintina-I have subbed ring dips for bench press before, it worked pretty well. Also, the rest intervals are entirely up to YOU, the individual. This workout has no time component.

Loving the Toms shoes on Maureen!

Been waiting for this lovely lady to arrive! Can't wait!

I would say if you don't have a spotter, go one shy of failure on each round to avoid injury. If that's no good, go for max push-ups.

American Idol...Newbie post...Idol...post...gonna miss Simon...

"Lynne", another "girl"! Who's been talking to Coach? Come on. Fess up. How many "girls" have we had this month? Cool stuff. If you canna like it this month you might wanna reconsider. "Lynne" is named after Lynne Pitts (don't ever forget that 'e' if you know what's good for you). She used to be a pretty awesome power lifter I hear.

5 rounds, NOT for time. You are not trying to go fast here. This is a max effort WOD. Each round is an attempt at the max number of reps you can do of body weight bench press and pull-ups. According to Lynne herself you may rest as much as you wish, not only between rounds but also between exercises. That doesn't mean you can't go directly from bench to pull-ups without rest, only that the video of Brendan doing "Lynne" isn't Lynne's idea of as Rx'd.

Body weight bench press. More than your max? Scale the weight down, of course. Only able to do a couple of reps, maybe 2 or 3? My call is choose a weight you can do at least 5 reps in the first couple of rounds. No spotter? Don't be stupid. Either use the squat rack and the self-spot just above your chest, or STOP one or two reps prior to your max. Don't go all USC tailback on us, OK?

Pull-ups? However you need to do pull-ups to do lots and lots of them. Kip like a...well, like crazy. Note in the comments how many you got each round as well as your total for both bench and PU.

I have no idea who Fran, Barbara, Linda, Cindy, or Mary are, but I know Lynne and she's really cool. Give this one your best shot, and when you meet Lynne herself tell her how you did!

3-2-1...Go.

Question about WOD:

What is the rest pattern for this WOD? I don't see "for time anywhere" so a full rest (3-5mins) between each set or each round?

Thanks in advance.

Christopher

Edit: of course bingo has to post while I'm working on mine to answer my question. Thanks bingo. Ignore my post above :)

Thanks, Im thinking max ring pushups will be my sub for benchpress.

This is my second most-feared Crossfit workout after Filthy Fifty. My legs are shot after today so this will be a nice break for them but... gotta get motivated.

When you all bench press, are you going until the bar hits your chest or until your arms are at a 90 degree bend (which is before the bar touches my chest for me)? Just curious if there was a standard.

M/5-10/200/39 yrs

Completed WOD a day ahead; As RX'd:

200# BP- 12/10/9/8/7

Max PU- 25/21/21/21/20

Reps PR'd on BP; PU's averaged out nearly the same as last time.

Semper FI

Been waiting for this one.

#24 I think standard is full range of motion. Bar to the chest

I am looking forward to this one. On a separate note...I can't feel my legs (from today's WOD)....Kaiser.

M/26/175/5'4"
To cold outside here in Indiana for Tuesday's WOD and I play basketball on Wednesday, so I went ahead and completed Lynne tonight.
Bench(175)=11-11-10-8-5
Pull-ups=23-17-15-12-11
I only rested about 10-15 seconds between benching and pulling. Rested about 3 minutes between rounds.

Well it's a smoker I did three rounds for time of
walking lunge,50 meters
standing broad-jump,100 meters
run 200 meters
all that in 9 min. & 26 sec.
but at least I wasn't the lastone to cross the finish line.

30/M/5'10"/149 (MTN WARRIOR)

Missed the WOD yesterday, so today's WOD will be yesterday's and today's, don't want to fall behind, looking at my log Last time I did Lynne did a total of 131 reps all together in the 5 rounds, shooting for 150 or more today on Lynne. I also didn't take a long rest last time in between rounds, this time i am taking my time until recover a little from each round, I wonder how Lynne is actually done, do you wait till recover? do you wait at least 5 to 10 minutes, there should be a recovery time limit, I am taking longer than last time though, because there is no time upthere.

SANTI

Question on the max reps - do you do the max reps with no breaks and then call that your max reps? For example, I can do about 10 pull-ups without stopping but then need to stop for a rest. Is that my max or do I get back up on the bar and crank out as many more as I can until I can't do one?

#30 Santi - I usually rest 5 minutes between sets. I think 10 minutes is a bit too long.

#31 Brian - A max set is the number of pullups that you can do in a row without dropping from the bar.

ALSO This workout does and expects that there is no “gaming” the workout. Bingo thanks, Didn't see your post. Test your limits today.

SANTI

pushpullpushpullpushpullpushpull

BP / PU

15 / 20
11 / 20
8 / 20
7 / 20
5 / 10

BP 205#, avg 3 min btw sets

M/32/~200/5'9"

205#

21-13-9-10-9

Strict Pullups (I'm in the Corps, can't afford to practice kipping)

15-13-12-11-10

what if i do strict pullups and hspu instead? can i still be cool if i do that? i want to be cool

I've been looking for those shorts ever since we got back!

#13 Alex, Thanks!

#17 Chris P. She loves those shoes too!

#34 will
strict Pull Ups and HSPU's would be a good sub IMO as it will still be a push/pull couplet of exercises. Log it as such. Beat it next time.

Will, you will definitely be cool, maybe too cool. I like it though, maybe do the same considering hspu's are weakness for me.

sick pic. hopefully in bali within the year.

tear the wod up folks : )

I CAN'T MOVE MY LEGS!!!!!! SERIOUSLY I CAN'T THAT WOD WAS A SMOKER!!!!

I LOVED EVERY MINUTE OF IT.

GONNA SUB RING PUSH UPS TOMMORW, THE GYM HERE IN OKINAWA IA NO GOOD FOR CROSSFIT!!!!

M/165/72"/25

BP: 15/14/12/10/8 To the chest
30 Sec-ish
PU: 17/16/15/14/14 Strict
4 Min-ish

That was a lot harder and longer than expected.
M/5'8"/200/28

200# BP 12/10/10/8/8
P/U 41/30/28/26/30

Not sure how I went up on the last set of P/U, probably saved a little for the end even though we're not supposed to.

Looking forward to this one

Seriously. I know my legs should be destroyed after the lunge/jump/run WOD but my abs feel like they have been surgically removed and put back wrong by a butcher. Bring on no skin on my palms. BTW, someone posted a link to a video about pull ups and mentioned it would help with blisters/tearing with kips. Could someone help and point me in the right direction as I'm sick of bleeding Palms. Thanx.

does it matter what sequesnce or how many reps?

#27

That comment is ALL WIN. I'm nicking that line.

bench 170lb x 5,5,5,5,3
pull ups x 20,20,20,20,20

well I'm new and screwed this all up. I only rested the three seconds it took me to walk from the bench to the pull up bar, and only rested about 30 to 45 seconds before starting over again. Yep I was dry heaving on my last pull ups of set four and five. Wish I would have done it right so I could have had better numbers like you guys.
Bench 15-12-10-4-4
pullups 17-12-8-7-7

messed up didn't know you could rest.

BP(155#): 18,13,11,9,9 = 60
PU: 28,21,20,20,17 = 106
Total Reps: 166

Thanks Coach!

Total 170 (40 bench, 130 pullups) Managed 39 pullups in my first round. Bench pressing needs some work!
M/30/5'10/80kg

Bench Pullups
17 35
11 25
10 23
8 9 (strict)
7 8 (strict)

remember to bring this with you so you can beat old records

Again today first time for this workout (2nd day of CROSSFIT). Looking forward to doing this again later to note changes.
M/45/195
B-17/14/12/11/10
P-7/7/8/7/4

m/41/6'0"/193

still in a hotel, so had to use their "Hoist" machines to sub lat pull downs and bench...bench set at 15 (150lbs); lat pull down set to 15 (152lbs) - both felt like bodyweight (190)

1 - 8/25
2 - 8/16
3 - 6/16
4 - 6/12
5 - 7/15

185 # for bench

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

215-lb bench press / [real pullup] / cheat pullup
10 / [1] / 10
5 / [0] / 6
3 / [0] / 5
3 / [0] / 5
3 / [0] / 5

I only rested 30 seconds between sets. Still working on pullups.

M/39/215

215-lb bench / real pullups / cheat pullups
10 / 1 / 10
5 / 0 / 6
3 / 0 / 5
3 / 0 / 5
3 / 0 / 5

30 seconds rest between sets

39/M/215

12-9 / 12-7 / 10-7 / 9-10 / 10-7

M/42/5'11"/175

145# Bench press

5/12-CU
6/10-PU
5/9-CU
4/6-PU
4/6-CU

BP 29/20/13/12/11
PU 46/37/30/25/25
Total = 248 pr

about :07 between rounds no rest between exercises

19 / 12
9 / 6
8 / 6
6 / 6
6 / 5

Will rest more between rounds next time.

BP - 29/20/13/12/11
PU - 46/37/30/25/25
Total = 248 pr

about :07 between rounds no rest between exercises

M/29/145lb/5'6"

bench 10-7-5-3-4
pull-ups 27-18-17-16-12

i live in fear of tomorrow's wod. my body is smoked!

Subbed max push ups for BW bench press to compare with last attempt.

6/6/2009
Pullups, pushups
9,28
7,23
7,20
7,16
8,13

Total: 38,100

1/13/2009
Pullups, pushups
13,35
10,25
8,20
8,22
6,16

Total: 45,118 (new PR)

110kg - 243p

Bench 7-6-5-4-6(last one with spot)
Pull-ups (strict) 8-6-6-5-4

3min rest between sets

Pullups/Pushups
15/16
8/15
9/12
8/12
6/10

M/19/165/70

as rx'd
BP-9,8,8,6,7
PU-22,20,14,12,15

for total of 121

41/m/176cm/72kg

As rx'd
72.5 kg bench press: 16, 13, 10, 8, 8 total 55
Butterfly pull-ups : 30, 26, 23, 21, 21 total 121

No rest between bench press and pull-ups (other than transition time), 5-6 minutes rest between rounds.

41/m/176cm/72kg

As rx'd
72.5 kg bench press: 16, 13, 10, 8, 8 total 55
Butterfly pull-ups : 30, 26, 23, 21, 21 total 121

No rest between bench press and pull-ups (other than transition time), 5-6 minutes rest between rounds.

Bench Press/Pull-ups
Rd 1- 11/30
Rd 2- 9/25
Rd 3- 8/21
Rd 4- 6/22
Rd 5- 5/23

This may not be the correct place to post this, but I thought you all might have some useful input. I just bought my first pair of Vibram's Five Fingers and today was my third wod in them (they feel awesome btw). Today, one of the workers at the gym told me my shoes fell into a gray area in the rules and since she didn't want me getting hurt if I dropped weights, I am to wear regular tennis shoes from now on (as if they offer more protection). I told her I'd speak to her supervisor when he came in.

Any suggestions/tactics for dealing with this? Maybe someone else has had a similar experience? Thanks in advance.

M/34/165
As rx'd
165# BP: 9/7/7/6/5
pullups: 34/25/20/20/16

m/26/6'1/185/

Bench 9-9-8-6-7
Pullups 10-10-10-10-10

By far, one of the coolest and prettiest pictures I've seen up here in a long time.

31/m/5'10"/210

I wasn't feeling 100% today. Scaled the benchpress to 175lb

BP 5, 5, 5, 5, 5
PU 10, 10, 10, 10, 10

m/32/5'9"/175

Bench Pull-ups
5 15
5 15
5 15
5 15
5 15

del mar 165: fo sho 195:

20 32 26 30
19 30 21 27
17 21 17 20
13 26 15 23
14 21 16 25
-------------------
83 130 95 125
-------------------
213 220

del mar 165: fo sho 195:

20 32 26 30
19 30 21 27
17 21 17 20
13 26 15 23
14 21 16 25

83 130 95 125

213 220

Crossfit sri ram ashram:
-BACHENDAR BW 65kg
BP(65kg)-12,11,8,7,7
PU -13,14,15,15,16
-ARVIND Bw 63kg
BP (55kg) -7,6,4,4,4
Pull ups -26,30,28,29,28
-GAUTAM BW 60KG
BP (55KG) - 4,3,3,1,3
PU - 26,30,31,30,29

bench
15 12 9 7 6
190 lbs

pull up
18 15 12 8 7

109 total reps.

this one was a lot of fun to do, unlike fran earlier, which was SO much more than fun.

m/6'1/180

as rx'd

BP: 15,14,12,10,9
PU: 15,15,15,13,12

love this one.. my pullups are pretty weak right now but slowly working on it.. hurts my fran time as well.

32/m/195

as rx'd (3 min rest between sets; bench press and pull ups performed back to back)

BP/PU

17/30
12/21
9/20
9/20
8/22

Totals
55/113

Total reps
168

crossfit sri ram ashram:
-BACHENDAR BW 65KG
BP (65KG)-12,11,8,7,7
PU -13,14,15,15,16
-ARVIND BW 63KG
BP (55KG)-7,6,4,4,4
PU -26,30,28,29,28
-GAUTAM BW 60KG
BP (55KG)-4,3,3,1,3
PU -26,30,31,30,29,

Nice! My arms are a little bit sore after Fran yesterday and this today (catching up on the leg WOD when my knee feels a little better).

Bodyweight Bench - 11, 10, 8, 5, 6
Pullups - 26, 25, 15, 10, 12
Total reps: 128

I think I need to start supplementing these WODs with some extra pectoral work. Pecs have hardly improved at all over the last few months. Goal is to approach or break 150 reps for next time!!!

bw 165
last time
bp 185
pu dead hang + 25 lb

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

this time

front squats
165x5
190x5
215x7

80kg
7-5
5-4
4-4
4-4
3-3

m/41/5'7"/146

BP - did 75# dumbbell presses due to shoulder
- 9,7,5,5,4 = 30

Pull Ups - 18,17,15,17,14 = 81

111 total reps.

1 minute rest between BP and PU's

3 minute rest between each round

body weight bench

6, 6, 6, 4, 6

Dead Hang Pullups

20, 20, 14, 16, 15

Set Bench Pullups

1. 10 15

2. 6 13

3. 6 9

4. 5 8

5. 5 8

Weight on bench was 215

BW @ 176 #
"Lynne" as rx' d
BP / PU
1) 12 / 29
2). 12 / 25
3). 10 / 22
4). 10 / 22
5). 9 / 21

#34
cool based on who's perception? Your own or those on this message board? We don't really know you so its hard for us to say. I don't judge someones coolness on how they do one workout...or any amount of workouts for that matter. So I say its all on you bud.
Oh and I did catch the sarcasm.

gonna do deadlifts instead
got baseball try outs on mon.
bench hurts shoulder gotta pitch
3...2...1... GO!!!!!!!

don't make the same mistake i did...only glanced at the workout before hitting the gym and thought it was "best time" as well...

145 BP: 9, 8, 6, 5, 6 (no spots)
Pullups: 29 (pr), 20, 16, 16, 15 Totals 34/96
Rested about 3-4 mins between sets.

Compare to last time:
BP (145): 9, 9, 6, 6, 5
PU: 24, 16, 14, 14, 12
Total: 35/80

I'm looking forward to a pic where the girl is holding the guy! Ladies?...

CFWUx3 (minus: Push-ups, Pull-ups, Dips)
BWU

First-time Lynne:

BP @ 155: 5-5-5-6-6
PU: 8-8-8-8-8 (all strict, dead-hang)

Rest period not timed, but at least a minute between rounds and just the time to walk from bench to bar between exercises.

Coming off a 5-day lay-off to rest right shoulder. It feels much better, but I held back considerably.

Ernest 39/M/61"/167

Couldn't make it to the gym, so I had to sub. Bench presses were replaced with push ups with raised feet and a 14kg backpack, and pull-ups were pull ups, but not in a good position: first set with hands on top of a wall and pulling myself up against it, and following sets were hanging from the water tower (bars at an angle, so strange hand position and no space to kip).

Anyway:
pull ups: 4-5-5-5-4
Push ups: 30-20-22-20-15

135lbs bench 10,8,8,7,5 = 38 +10
pullup 22,17,15,12,11 = 77 +28

3 rounds:
mid range partial dumbbell bench presses 30lbs
double down pulldowns 25lbs

M/34/165
As rx'd
165# BP: 9/7/7/6/5
pullups: 34/25/20/20/16

What is a sub? My right arm has a cast on it.

Bench 200lbs bar to chest.
24-20-18-(threw up)-15-13
Pull-ups palms facing you no kipping
28-23-20-(threw up)-19-15

I think this is my new fav WOD. Strength endurance is a mofo.

As RX'd.

Bench (185)
19,16,14,12,13

PU's
25,20,20,17,18

Excited to do this probably going to scale down on bench because im rehabing my shoulder but I got cleared to start doing bench again.

Doing yesterday's WOD today, but very much looking forward to this WOD for tomorrow.

15, 13, 10, 8, 10
25, 15, 10, 15, 15

Thanks Bingo #19 - It would be really cool sometime for HQ to publish bios of all the women for whom these workouts are named. I know (I think) who Lynne (with an e), Eva, Nicole, Annie, and Kelly are, but none of the others.

#58 I'd say one armed dumbbell bench press (65lbs for rx) and pull ups with half your weight of assistance if you have one of those machines. Couldn't do kips though.

Bench: 13/10/7/6/5
Pull-up: 45/35/35/32/33

Total: 221 (PR)

Bodyweight @ 190#

as rx'ed bp @ 210

bp: 6, 5, 5, 3, 3 (have not benched in a long time)

Pull ups: 10, 10, 10, 10, 10

BW PUs: 13/10/6/7/6
Pullups: 12/10/6/5/5

Weight: 170
Age: 44

For BW bench I've only been able to on 1/2 RM, so i'd need a spotter which I don't have. What's the number of reps I should be shooting for here so I can determine how much weight to put on???

Thanks!

Sub BP for Push-ups
5 sets 20 PU, 10 pull-ups

M/47/5'9"/220

3 min. rest between sets,BP & PU done back to back, BP - bar to chest, PU - palms away, wide grip, no kip.

BP - 225# 5-5-5-3-5
PU - 15-10-10-9-8

BP 11 10 8 7 7 Total 43. pr is 51
PU 31 22 21 21 20 Total 115, new pr up from 111.
Total 158, pr 162.
Bench press much better than the last few times in the 30's, pronated grip pullups are kicking butt. Normal 5 min. interval.

3 min rest between rounds

BP 215: 2-1-1-1-1
PU: 7-8-4-5-6

I have never managed to do a body-weight bench press before, so getting 2 reps was very nice.

as rx'd

BP- 225#x8,7,6,6,6
PU- 8,8,8,7,7 -dead hang

Correct me if I am wrong, but I thought this workout used to include squats as well?

M/35/174

175# BP: 17, 6, 6, 4, 3
Deadhang PU: 23, 11, 9, 6, 3

Joecam Comment # 62. Amazing performance!!!!!

Pony, NICE!

Couple days no posting...

CFWU

7/23
8/20
6/20
6/20
7/18

Urrrppp!

#119 Anthony

There is a different workout that AFAIK is unnamed that is basically this workout plus body weight back squat for max reps in each round.

Dang WOD post caught in filter...

great photo!

CFWUx3~minus pull ups

My "Lynne" is NOT as prescribed...right shoulder can not tolerate bench press.

SUB: close hand push ups-chest/thighs/nose to deck on all reps.

round 1: 22 push ups/36 pull ups (most consecutive pull ups since shoulder surgery 10/20/09!)

round 2: 18/26
round 3: 16/21
round 4: 15/22
round 5: 16/17

rest between sets: 4-5 minutes
should have pushed myself more on push ups....never reached the point of collapsing or not being able to lock out a rep..they were burning, but I wasn't struggling hard enough I don't think.

TOTAL: 209

Finished with 10 rounds of 50 meter sprints.

My hamis/shins/glutes/abs are a tad sore from yesterday's triplet of fun!

2010-01-13:169 in 47min (BP-11X5 and PU-23,22,22,23,24) Work gym
2009-07-24:153 in 37min (BP-10X4,11 PU-7,23,20,22,20) Want 160
2009-06-06:102 (BP 8X4,9 PU 12X4,13)

Thanks Matthew. I wanted to make sure I was not short changing/cheating myself. It works out well for me because I squated yesterday. I guess this one is just a different challenge.

m/45/175

BP:18,14,11,9,8 total=60

PU: 19,14,12,10,10 total=65

I love lynne great workout.

M/41/220/6'

Just dropped 5#'s to 220 this week

9/8/9/7/7 at 220# (No spotter so didn't go to failure)
13/11/11/9/10 (Pullups done on wide grip machine)

94 total

Total 17/80.

Less bench reps than last time, more pullups. More reps total overall.

BP: 10,8,6,5,4
PU: 25,20,9,10,10

133 reps
BP 11, 9,7,6,5
PU 29, 20, 15, 17, 14
3 min. rest between sets

30/m/5"11"/205

As rx'd

BP: 18,16,16,15,13
PU: 31,29,27,25,26

Total- 216 PR

Rx'd

Rnd 1: 16xBB 25xPU
Rnd 2: 15xBB 20xPU
Rnd 3: 10xBB 17xPU
Rnd 4: 10xBB 20xPU
Rnd 5: 9xBB 17xPU

200lbs
Bench: 7-5-3-2-2 / 19
PU: 7-5-3-3-3 / 21

BP,PU
15,25
11,25
8,20
6,20
5,18

45,113= 158

Does anyone know the difference of weight when you are using cables to do chest press vs chest press with a bar? I can bench 80-85lbs with a bar but could barely push 50lbs with the cables?

F/31/132lbs
Crossfit Warm-up
BP (with cable substitute)
12(50lbs)-14(40lbs)-13-12-10
Did this in 9:30..not much rest between rounds.

I am only on my second week of crossfit so still figuring things out :)
PU (jumping)
20-21-17-15-10

OOps...I did all 5 rounds in 9:30, not just the bench press...

M/5'11"/203/40

Subbed 185 for bench because, well I can't do 203, and I want to be 185.

Pups- 26, 20, 16, 15, 13
Bench- 11, 10, 8, 7, 6

total 132. I will take it.

BP at 155#

12/13
8/10
6/11
7/11
6/10

26/m/5'11"/217
Bench @ 220 13,9,5,5,4 = 36
Pulls 20,22,14,11,14 = 81

PU: 11, 8, 9, 6, 5...closer to strict then kip, must watch how to video again
BP: 4, 5, 5, 4, 4 10# shy of BW, no brakes or safety catch took it easier then i would have

6/22, 6/20, 6/19, 5/18, 5/11(rings).

bp/pu

11/18
9/16
8/14
6/14
5/11

tot:

112 (39/73)

this sucked.

m/39/196/70"

CFWU x 3, abbreviated PU and dips

Dumbbell "Lynne"
pull-ups: best round 23, worst round 17
95# DB bench press: best round 10, worst round 4

125

34 yom 225 bwt

agility ladder drills for warm up (20 minutes)

wod as rx'd
bench press @ 225
20/15/14/10/9 68
30/22/22/17/18 109
total of 177 (new pr)

B/W Bench:
11, 9, 6, 6, 6 total=38

Pullups:
22, 20, 18, 15, 14 total=89

Well...I know what I need to work on. Best pushup showing yet by far

As RXd

BP / PU
8 / 22
7 / 20
6 / 22
6 / 22
5 / 20

"Lynne"

Five rounds for max reps of:
Body weight bench press at 165lbs
Pull-ups C2B
17,29
11,23
10,15
7,20
9,22

last time
Lynne"

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

bench pullups
1.13, 40
2.10, 20
3.8, 21
4.10, 21
5.7, 15

as Rx'd but pullups strict deadhang

BP 23,21,21,19,18 = 102

PU 26,24,25,22,17 = 114

M 34 175 6'

20/15
10/15
8/10
8/13
8/10

CG E-City CrossFit,
Leary(205)
1. 15/25
2. 13/25
3. 10/20
4. 9/20
5. 7/20
Total:54/110
Beidler(185)
1. 13/20
2. 13/14
3. 6/25
4. 6/18
5. 5/20
Total:43/97
Legutki(190)
1. 16/15
2. 15/14
3. 12/12
4. 9/11
5. 7/11
Total:59/63
Post(185)
Bench Press Only
1. 8
2. 6
3. 6
4. 5
5. 5
Total:30

M/40/74"/260#

Bench-pull-ups
2-10
2-7
3-8
2-8
2-10

F 26 135

95-6, 10 kipping
105-4, 10 kipping
125-1, 95-4, 10 kipping
115-1, 95-5, 10 kipping
95-6, 10 kipping

Been trying out SEALfit for the past 2 days.
If you haven't heard of it, I would describe it as CrossFit's older, angry brother.

Here was today's workout for me:
Warm Up: overhead squats (45lbs), hip mobility, shoulder stability

Strength: Work to 1RM Push Press
135-145-155-160

Stamina: 3 rounds: 3 x Push Press @ 90% 1RM - used 140lbs, 10 x Burpee-pullups, 110 BB carry for lap of gym

Work Capacity: Mini Murph: w/ 20# vest for time: 800M run, 50 pull-ups, 100 push-ups, 150 Squats, 800M run
Didn't have a vest....used no added weight.
Time: 12:10

Durability: 3 rounds: Max sit-ups 2 minutes. Hip Mobility drills between 1st and 2nd rounds.
Round 1 - 50
Round 2 - 47
Round 3 - 47

Between the Stamina and the Work Capacity I am pretty much spent.

23m/180/5'9"

185# bp

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

3-5 min b/w each round

190# BW, as rx'd

10/40
8/23
7/22
7/20
5/17

Can hardly believe I could do this, been 3 years since benching wrecked my shoulder

29/155/5'6

3 rds for time:
30 burpees
30 push ups
30 sit ups
30 squats
30 burpees

24.41

any session with 180 burpees is what I call a dirty session!

65lb bp

Don't have exacts, but ranged between 9 and 12 for those.

Used band for Pull Ups. Ranged between 7 and 12 for those.

Newbie here. Female, 120lbs

B: 7 8 6 6 5
PU: 22 22 15 15 14

29/M/141

Unspotted bench press, so I was a little conservative with the reps

Kipping pullups

11/24
10/18
10/20
10/21
9/21

Total- 50/104

CFWU x3 no pullups

BP (135#)/PU
9/14
8/13
6/12
6/11
6/12

BW @ 170lbs
1)7/15
2)7/15
3)6/13
4)5/10
5)4/10

F/20/5'6"/135

Push-ups: 12, 14, 10, 9
90# assisted pull-ups: 22, 10, 10, 11

woooo arms!

Massive improvements!:

Used 195 for the entire set today and no kip on the PU:

13!/12
9*/12 *(help on the 9th rep on the very top)
5/10
5/7
3*/7 *(arched back and help on the 3rd rep)

from July 24, 2009 2:54 PM

10*/12 --- 185
6/10 --- 195
4/6 --- 195
6/5 --- 185
4/3 --- 185

Rest Cycle
CFWU X 3

31/M/195

Bench Press @ 205: 14,11,8,7,6
PullUps: 15,15,15,10,12

Body weight today ~ 171. Used 170 for bench. Rested 3 minutes between rounds.

Bench: 19 / 12 / 9 / 7 / 7 = 54 (PR)
Pullups: 29 / 20 / 15 / 13 / 12 = 89 (PR)
Total: 143

Wow, Lynne gets harder as I get stronger - this was a very tiring WOD. All rounds on bench are PRs except round 2 (tied PR) - but all previous Lynnes were done at 175 instead of 170. All rounds of pullups are PRs for Lynne, but I did have a better 1st and 2nd round when we did that "Lynne plus BW Squats" WOD back in September. And since I just got 32 the other day, I was disappointed with 29. My pullups suffered, in part I think, b/c I was so freakin tired after bench. I was butterflying most of the time until late in the rounds, when I switched to regular kip, but I was having trouble with grip (forearms were dead), so I did regular kip on round 5.

Just for a fun comparison, here was my first Lynne, right at the beginning of CrossFit - 11/26/08 (pullups were not full ROM, bench was 175):

Bench: 16 / 11 / 7 / 5 / 5 = 44
Pullups: 18 / 14 / 10 / 8 / 8 = 58
Total: 102

B.C. (Before Crossfit), I did bench all the time. A.D. (Anno DOMS), we hardly do it at all in CrossFit. And yet my bench press has not suffered. Thank you, CrossFit.

WOD 8 of 200 as rx'd in 2010

Jen did "Lynne" today on Pack scale:

Five rounds for max reps of:
1/2 Body weight bench press (70#)
Assisted Pull-ups (grey band)

Bench: 7 / 6 / 6 / 5 / 5 = 29
Pullups: 16 / 13 / 11 / 9 / 10 = 59

Carole
F/51/5'6"/130
"Lynne"
105# on the bench press, kipping pull-ups.

bp: 13,12,11,11,10
pu: 15,12,12,11,8

as rx'd:
5/10
5/10
5/10
5/11
4/7

as rx'd

BP weight - 165

BP: 21 18 16 14 13 = 82
Pull ups: 40(pr) 34 32 30 30 = 166

last time:
BP (same weight) = 83
Pull ups = 149

BP-220# PU
6 20
5 15
5 15
3 10
3 10

bicycling hasn't done much for my upper body strength. had to modify... gotta start somewhere.

215 (f) / 8
185 X 3 / 6
155 X 8 / 5
155 X 7 / 4
155 X 6 / 4

33/m/165

did 3 rounds of 165lbs, pull ups

13/20,10/16,7/12

scaled down to 145 on presses:
10, 8, 8, 8, 6
pullups:
10, 9, 9, 9, 8

Total 170

PU: 39-25-22-20-24 (130)
BP: 12-10-7-6-5 (40)

As rx'd. Bit of an imbalance between by pull ups and bench press numbers!

M/30/5'10/80kg

bench/pull-up
17/17
14/15
10/12
10/10
11/21

Chest to bar pull-ups. Went nuts on the last set of pull-ups and ripped callousses from both hands. I didn't notice until I was down from the bar. Ouch. Any tips on how to treat them for a rapid recovery?

This is going to be great I just wished I didn't weigh 255.

BP: 20,11,8,6,6
PU: 15,10,8,7,7

40/m/190
as rx'd

173 (pr is 184)

BP
11- 143
6- 155
5-165
3- 175
3- 175

Chins (strict)
7
5
5
4
3

bw 126- sub 100# bp (been awhile)
6/33,6/21,5/18,5/16,5/16
=27/104

First time benching outside of a smith machine in years, and without a proper bench press bench, had to clean the weight, then sit on the bench. Between the two, started at a nice "doable" weight and moved up from there. 105# the first round, 125# for 2-5. Heavy enough to be a pain to clean, but probably could have benched heavier for fewer reps.

Bench
22 (105#)
13 (125# to the end)
14
12
11

PU
7 (PR for most done at one time!)
5
5 (PR for not dropping immediately to 2-3 reps)
5
5

Arms are jelly. Back is sore. Typing hurts. AWESOME!! Love ya Coach!

dk

BP (185#...didn't have 2.2lb for 180#)
20/14/13/10/8 = 65

PU
30/23/23/22/30 = 128

193 TOTAL

M/39/180/5'10"

body weight 85kg.... :( have to lose 5kg!!

as rx'd

51 BP (high 14, low 7)
103 PU (high 30, low 11 :( )

First time as rx'd!!! It has taken me a year and a half to get here. So happy.

The numbers are (bench press - pullup): 6 - 30; 4 - 25; 3 - 23; 3 - 22; 3 - 20. 19 bench, 120 pullups, 139 total reps.

Cash out: Burgener warmup; several rounds of the sequence power snatch - OHS - snatch balance - hang squat snatch with the bar and 65 lbs.

M/44/178#

BP(185#)/PU
13/26
10/22
8/21
9/22
7/20

BP 13-13-12-9-10
PU 23-16-10(hand slipped)-19-15

Total 140

No spotter for bench press. The pull-up bar at the gym I went to today sucks so I had an especially hard time with grip.

RX'd (first time writing that)
B/P 17-18-16-16-15 Total: 82
P/U 12-11-10-9-8 Total: 50(got to learn the kip)
Grand total: 132

F/32/5'7"/170

bench press(85#)/pull up assisted 70#
12/15
10/13
9/10
8/9
7/8

BW 195
bp-pu
15-25
16-23
12-20
11-21
12-17
--------
93-106(both PRs)

M/29/192/6'1"

BP
20/15/14/12/10 = 71

PU
33/23/23/15/15 = 109

BP(190) rounded up
20/8/5/8/5

PU 20lb weight vest
20/10/11/11/9

No rest, next time three minutes in between rounds

M/36/187

Bp 17,15,12,10,8= 62
PU 12,10,10,6,8 = 40
weight 85 kg
tried to impress a girl at the last rep, so pull me up two more at the last;)

this was fun second crossfit training

"Lynne" as rx'd with 185 bench press @183 pounds and deadhang pullups

BP/PU
10/15
9/11
5/12
6/12
7/14

total:
37/64 = 101 reps

BP: 15,12,10,8,7
PU: 15,12,10,8,7

52 reps for each. Pull-ups were fairly strict, using straps on all but the last set. Only went to true failure on the final set of each one, although I came pretty close on each one.

M/25/5'11''/200

no spot so conservative on the BP
BP 14, 12, 12, 12, 12
PU 25, 20, 20, 17, 15

Wt 175

M/48/6'/181

185# BP
BP PU
13 31
10 23
8 25
8 18
7 22
TOTAL: 46 BP and 129 PU Last time: 44/126

7-21
5-18
3-15
2-15
2-12

benchpress was a huge disappointment.. did expect +3 in every round based on PRs.

BP: 8-4-3-3-3=21 (-4 from last time)
PU: 30-20-18-18-16=102 (+2 from last time, pr)

M/38/6'/185
BP:25,20,12,16,15
PU: 20,16,15,12,15

M/27/5'11"/200
BP: 9,9,7,5,6
PU: 7,7,7,8,6

Imcline bench and jump rope to round out the hour.

Love this one!

Bench:9-8-8-6-7
Pullups:9-10-8-8-9

m/30/250/6'1"

82 reps
20,500 lbs.

cfwu x 3 (+60 pushups, -pullups)

bench = 170lbs

6 - 31
5 - 28
6 - 30
6 - 25
5 - 26

I've lost weight the last few months. Pullups got better!

Subbed the BW benchpress for a low TRX-chestpress (handles hovering just above the floor), because I don't have a bench here.

TRX-CP: 15-15-15-12-12
PU: 17-11-7-6-5

BP/PU
13/59
11/47
7/37
Total 174

Same total as last time, but I'm really happy to get up to 59 pullups, (within 3 of my teenage record), thanks to the butterfly kip. I know it is kind of weenie to reduce it to 3 rounds, but the older I get, the more I'm trying to minimize extreme soreness. I'll still be sore for days.

Outstanding job Joe Cam and Zach M! Great work War Eagle, dan colson, Adam, Carole, and congrats Kamper.

Thanks Coach, Lauren, Tony, Nicole, Bingo and especially my favorite website maven and WOD, Lynne.

M/25/6'1/185

BP: 12,12,8,10,8 = 50
PU: 16,14,10,10,12 = 62

Total - 112

23 / M / 5'9" / 135lbs

Push Jerk 1-1-1-1-1-1-1
100-105-110-115-120PR-125PR-130PR(but ugly)

Got a PR this morning but was hoping for a little more

Round 1 - 5 BP, 17 PU
Round 2 – 6 BP, 14 PU
Round 3 – 6 BP, 13 PU
Round 4 – 5 BP, 11 PU
Round 5 – 6 BP, 10 PU

Total – 93

Grip let me down on pull ups, as well as not being able to swing properly due to pull up bar height

I wish mainsite would offer us a second optional WOD

Rx'd
6/21
4/15
5/13
3/11
4/12

Total: 94

Right shoulder bothering me again and BP were aggrivating it so did not go all out

85# BP/ pull ups toes asst
10/10
10/8
10/10
10/9
10/9

Ah phooey though...last time I used 95# and numbers for BP were about the same!
Erin

Had to go to work so
subed push ups and strict pull ups
Round
100 push ups 15 strict pull ups
102 push ups 15 strict pull ups
got bored of the long rest so rushed the rest
40 push ups 10 pull ups
25 push ups 7 pulls
25 push 7 pulls

Thanks Mas! Wow, today is a great day.

180 on the bar.

15/20
12/21
10/15
8/12
8/13

Aloha,

Jordan

34/M/6'00/193

195# (+10 pounds over all of my previous Lynnes)

4/26
4/22
3/22
3/21
3/23
Total: 131

Pr is 153 (11/2008 when I weighed 180) but today was a 5 point improvement over the last "Lynne" when I had three torn callouses prior to the start of the wod.

Might have pushed for 1 more rep each bench, but was alone in the shed and don't enjoy rolling a 195# barbell down my body to free myself when I collapse under the bar.

Quite a way from my pr. It's been a long time since we benched.

M/34/195lb/6'

Rd1
B-9
P-11

Rd2
B-7
P-8

Rd3
B-6
P-9

Rd4
B-6
P-8

Rd5
B-5
P-7

What is the pad that crossfit recommends for situps called? i have been doing mine on the floor and when i get up to 150 or so my back starts killing me...

btw: 160

1) 6/41
2) 6/38
3) 8/34
4) 6/27 (felt like i could have kept going)
5) 5/24 (hands were killing me)

grip went first in every round of pullups.

m/42/142lb/5'7"

65kg bench press

No rest between sets

BP: 11-5-5-4-4
PU: 10-5-4-4-3

first lynne @ 165#

12/15
7/12
6/10
5/9
4/8

some of you people are pullup machines...holy buckets...

cfwu x 3

w.o.d.

135 lb bench press / dead hang pull ups

1. 10 / 11
2. 10 / 10
3. 10 / 8
4. 10 /10
5. 10 /12

m/32/219/5'10
Used 225 form bench

21/21
14/16
13/15
9/15
8/14

WOD - 5+25/ 4+22/ 4+22/ 4+22/ 6+24
Probably PR. Have no idea from whence came that last BP.

M/20/6'1"/170

as rx'd:
10/20, 9/19, 11/17, 9/20, 11/21
TOTAL: 146

BP 2-2-3-2-2 200lbs.
Pull ups 10-10-8-8-8 All strict, all the way down, chin over bar.

M/45/6'1"/185

BP PU
13 35
11 27
9 25
7 19
6 21
***********
46 127 total 173

m/19/6'3"/225

As rx'd:

17/14
15/15
12/11
10/11
7/10

BP 10/6/5/3/1
PU 12/11/10/10/8
95# on BP

Total:76

Bench: 20,17,15,11,10 = 73 (PR)
Pull-up: 27,27,24,21,22 = 121 (PR)

No rest between Press and Pull-ups
3 minute rest between rounds

Press-190#-26-14-12-12-10

Pull-ups-14-14-8-7-10

Total reps=127

Dead...

so dead hang pull ups?

The Chief:

Round 1: 4 rounds
Round 2: 4 rounds + cleans (PR)
Round 3: 4 rounds + 2 cleans
Round 4: 4 rounds + 1 clean
Round 5: 4 rounds+ 1 clean

Oh Lynne how I love thee.

M/30/5'10/187 (used 185 lbs for BP)

1 rd: 8 bp / 25 pu
2 rd: 6 bp / 19 pu
3 rd: 6 bp / 16 pu
4 rd: 5 bp / 14 pu
5 rd: 4 bp / 15 pu

boy, i've got work to do...

Modified to 5 rounds of BW bench max reps. Then rowed 3K for time. Not really the same but I need to throw in some extra cardio with a soccer season approaching...

Bench press @ 175: 13-12-9-9-8
3K row in 11:51

135 on smith machine 16/16/12/10/9

Pullups 12/12/10/10/6

BW is 180lbs

Used two 80 lb dumbells which is a little different than a bar because you have to stabilize more so thats why I did less than body weight.

bench 12/8/8/6/5
Pullups 17/12/11/11/9

total reps 99

m/44/185

bp-17,13,11,8,7
pu-33,27,22,18,15

3rds cfwu

bench: 9,9,7,6,6
pull-ups: 18,15,16,15,14

total:115

Subbed Push ups for Bench press.

Sarah
12/(5) Strict 8 Kip (Red Band)
11/(4)7
9/(3)8
9/(3)3
6/(3)2

Johnny Mac
20/16 Purple Band
15/11
10/7
7/7
9/5

#217 MattM

it's called an Ab Mat

160lbs male

Total combined reps: 126
Broke through my max rep plateu on pull-ups! Busted out about four more than usual!

Couldn’t even get close to body weight

80# BP
5/12 band assisted
7 (+1 neg)/12
4/12
2/13
6 (2 were mildly assisted)/5 No band

23/m/6'3"/180#

WOD 5 rounds - scaled 160#BP + Kipping PU - No rest between. 3 min b/w rounds

6/14
5/12
4/8
4/8
3/6

22/48 = 70

M/32/6'1"/175

As Rxd:

18/25
15/23
15/21
12/20
12/20

Total - 181

As rxd

BP 175#
6-6-5-5-1 (WTF?) Total 23

PU
25-25-21-20-21 total 112 (PR)

Total: 135 (v 136 PR)

m/16/5'10"/160
I'm still working my way up to body weight bench press, so it's scaled for now but i'll get there soon.
Pull ups were a very slight kip to get my elbows bent from dead hang.
BP (135)/PU
8/10
6/6
5/8
6/7
6/12 (kipped on the last 5 just to get maximum effort)

rxd

225 bench- 12, 12, 8, 7, 4
pulls- 11, 11, 9, 9, 10

Total 91 new pr.
Last time got 74

M/32/160#
Rx 3:00 rest between sets
Bench - 17/11/10/9/8
Pull-up - 28/18/17/14/13

190lbs

for the pullups i started strict then got into kipping

as rx'd

11/20 (10spu 10 kpu)
12/20 (7spu 13kpu)
9/17 (7spu 10kpu)
10/17 (5spu 12kpu)
8/23 (3spu 20kpu)

m/37/5'10"/205

First time for "Lynne"

BP 205 20,15,15,12,8 Total=70
PU 12,12,12,17,13 Total=66

m/18/5'11"/165

subbed push ups for body weight bench press. Bench press is bad for pitchers to do.

Pushups: 55,35,31,26,31
Pullups: 15,20,15,15,15

struggled with pullups. callouses aren't fully healed yet.

M/21/150

CFWU 3 rounds X 15, minus dips/pull-ups

BP 90% (135) PU

12 24
11 21
10 18
11 21
9 16

M/24/5'9"/175

Ax Rx'd

Bench: 25, 17, 12, 12, 10 = 76
PU: 25, 15, 12, 12, 12 = 76

M/38/5'9"/200LBS

BP: 18,12,10,9,9 = 58
PU: 21,13,10,10,10 = 64

Wow, made the main site!

Maureen loves those Tom shoes! and I'm still looking for the shorts since we got back.

5x3-5 bench: 135, 145, 145, 145, 135
25 pullups for time: forgot to time it, but first maxed at 12

As rx'd with 175# BP

Bench: 15/14/12/10/10
Pull-ups: 25/20/19/17/15

That was harder than I expected! Great workout!

Did Angie instead - 27:12

Bench (185#): 5,6,5,5,5=26
Pullups: 14,16,17,17,16=80

Total: 106

New bench mark since today is 1st time doing Lynne as rx'd, previously always scaled to 160#.

Rest time: 3-4 minutes before bench press, 1.5-2.0 minutes before pullups.

bw-208

135# bench press / pullups
11 / 11
11 / 11
8 / 8
6 / 6
4 / 4

40 / 40 total

D
@ 29's
scaled to 155# bench, pull-ups as rx'd
last time jumping pull-ups
5 minutes exactly between sets

19/25
15/17
10/15
10/18
8/13
62/88

last time 45/121
next time do as rx'd

Paul 13/20, 17/20, 13/15, 6/15, 8/14 (57/84
Keith 12/10, 14/10, 9/6, 6/6, 6/5 (47/37)

bench press 225 lbs
16-13-13-12-13=67

pull ups
15 (strict)-20-20-20-22=97

Went a little heavier on bench to give myself a push. Felt good!

m/41/177/5'10"

NOT as Rx'd (subbed ring pushups for bench)

106

22/16=38
25/16=38
20/15=35
20/10=30
19/13=32

58 y.o. 5'10 148lb

yesterday's WOD, modified: 3 rounds: 50m lunge,100m broad jump, run 2 miles 1:04.42

My mantra:
WOD's need to be an hour or longer
1. maximizes the asymptote of physical development.
2. Maintains weight

Find your "area-of-expertise" and specialize in that. CrossFit fills in your weak areas, but can not replace specialization in what you do best.

Fitness' main purpose is to improve your chance of survival. Strength training is necessary, but endurance training will frequently determine who lives or dies espeically during a trauma situation (hello Marines!)whereas benching 450lb does nothing.

I've said this many times before, I'm speaking to an empty room.

38M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; (55# OHS, GHDSU, hip ext.), 1x10; bench press, 3x5: 95-135-155.

As Rx, 170# BP/strict pull-ups: 12/20 - 11/18 - 9/18 - 8/17 - 7/15.

Total reps: 47 + 88 = 135.

ClD: bench press, 3x1: 185-205-215(f); weighted strict pull-ups, 3x1: 45-70-105(f).

New PR at 135 by 2 reps. Bar to chest bench press; chin over bar strict pull-ups.

Bench press deteriorated too quickly today. Still had my zip hoodie on during the first round of BP. This allowed me pound the slider of the zipper into my sternum several times with the bar. Ouch! :)

BP
6, 5, 4, 5, 4

PU
9, 7, 5, 4, 4

wieght 190

BP/PU
12/4
5/10 (wieght assisted)
4/8
3/5
3/3

M/23/155#

As Rx'd:

155# BP: 12,10,6,5,5

PU: 20,15,14,15,12

Total reps: 114

Rx'd

170 lbs

1. bp 25 pu 35
2. bp 15 pu 25
3. bp 15 pu 25
4. bp 10 pu 20
5. bp 10 pu 20

Total 75 & 125

approx 3 mins between rounds for rest.

Bench Press @ 140
5-6-3-5-3
Pullups
21-19-20-19-18

My bench sucks, good thing I'm not a meat head.

Previous PR 53 total (13 BP, 40 PU)
This time (10 lbs lighter):
- BP 6/6/6/5/5
- PU 16/12/10/10/11
Total: 87!

16:58
-50M lunges
-100M board jumps
-200M row
*3 rounds, AFAP.

This was my first real WOD in about a month. OMG... my legs are dead. I took up running instead... found that I had better weight loss results by running, but have realized that the results are a benefit of combining both the WOD and running... I am starting a strict routine of CF and CFE again... this should be fun.
My montra: "WASH-BOARD ABS... WASH-BOARD ABS".... ahaha, its cheesy, but it gets me through!

SOOOOOO happy to be back!

M/41/5'8"/72Kg
as Rx'd
10/25
9/16
7/17
6/14
7/17
1st time at this workout, will go harder next, previous shoulder injury makes me hesitant at bench but all was ok.

#36 Dan-usmc, Im the same way man, no bad habits with that kipping.

Can't wait to do this next time to see how I improve.

Rested 3min between bp & pu & 5min between rds.

225# 10,8,6,6,5
Strict 21,14,12,10,10

I am fried.

Bench (175 lbs) / Pull Ups
15/15
12/12
12/12
12/10
10/10

CHASE LINGLE

23/6'2"/207LBS

BENCH/PULLUPS(MILITARY)
6/11
5/9
4/8
2/6
3/6

10/18
8/12
6/10
5/10
5/8

Deadhang pullups
4/5/6/6 min. rest btwn ea. rnd respectively

21/m/158/5'8

Body weight 200 lbs
bench
3+1
2+2
2+2
185- 4+1
175- 5+1

pullups
21
19
17
15
17

Looking good Robert. Maureen I hope he didn't toss you in the water!

BW - 165
1 - bench 10, pullups 31
2 - bench 9, pullups 32
3 - bench 7, pullups 30
4 - bench 6, pullups 30
5 - bench 4, pullups 31
total 36 154

Feel like I did pretty well on this for a big guy.

Bodyweight = 255

BP: 15/14/13/11/12 =65
PU: 9/8/8/6/8 = 39

M/26/5'11/255#

m.23.175

Rx'd

9/30
7/22
5/21
5/23
4/20

146 total

205#
BP 13/8/7/7/6= 41
PU 18/14/11/10/9= 62

M29/6'2"/205

35yom / 206lbs

Five rounds for max reps of:
Body weight bench press (205#s)
Pull-ups

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

Skipped last night because my left knee and left shoulder are a little sore/inflamed. I love this workout...felt really good on the bench presses. STILL need to learn kipping pull-ups.

225 lb bp
front-grip pullups

8/19
6/15
5/13
4/12
3/10

better on pullups, worse on bp (though I added 10 lbs this time)

Rx'd.
20/20, 16/20, 12/20, 11/20, 10/16; Total: 170
No rest between BP and PU.
2:30 rest between rounds.

m36/175/5'8

17/16
15/15
15/15
15/15
12/15
=
74/76

150# bp: 18,12,6,6,6
SUB 80# pd: 28,18,16,14,14

138 total
previous 120

Subbed for Jan 13 2008's WOD:

1 pull-up in first minute; 2 in second; 3 in third, etc.

15 rounds flat.

m/37/185/72"

BP - 11/8/6/4/3=32
PU - 30/26/21/20/20=117

Bench/Pull-ups- 180lbs bench/Dead Hang pull-ups

1-16/32
2-12/29
3-11/23
4-10/20
5-9/17

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

Ring Push-ups = 18 + 16 + 14 + 13 + 11 = 72
Pull-ups = 18 + 16 + 15 + 13 + 11 = 73

31yo 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 175lbs x 2
Handstand push ups against wall to 3” stack x 1,1,1

As rx’d:
Body weight bench press @ 175lbs: 11-8-5-6-5 = 35
Pull ups: 32-25-20-20-16= 113
3 minutes rest per round
Foam roll after
Compared to 090322: Bench press @175lbs: 39, pull ups: 92 with 4 minutes rest per round

M/50/165 BP/13/12/9/6/5 PU/20/12/10/7/10 =106 Rest Average 2.5 min between rounds.

6,7,7,6,6,= 32
25,23,22,21,20= 111
total = 143pr

No bench, no Lynne.
50 Thruster (65)/50 DU's, 40 KB Swings(1.5)/40 DU's, 30 PP (65)/30 DU's - 9:09

Compare to:
090724
BP(180): 11-6-5-4-5 = 31
Pull: 25-25-20-18-18 = 106

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

m/30/197/5'10"

BP(200): 20-13-10-8-8
PU: 12-8-8-6-6 (pullups were done as strictly as possible)

Switched to dead hang, full arm extension on Pullups. BW=185.
15/12 10/10 9/8 7/7 6/7

Bwt 212lbs

Bench Press @ 225lbs: 8,7,5,5,4 = 29
Pullups: 30,23,16,20,21 = 110

Heaviest I'ever done the bench at. Not a PR on pullups. This always works out to be a rough wod.

As Rx'd:

125 reps total

bp/pu bw=155

15/20
16/25
17/22
16/19
13/19

kipping PU... never done this before great w.o.!

As Rx'd

115# Bench
20

Pull Ups
63

THRILLED!!! First time as rx'd.

Found a weakness tonight - forearms are super tight, no grip strength after this one...
21/30
15/27
10/22
10/20
7/20
63 BP; 119 PU
182 Total

bp=77
pu=105

111 total

Time to work harder... better nutrition started last week.

31/m/197

changed this up a bit. my deadhangs are horrible, so each round I went:

#195 bench press
max deadhang pull-ups
15 kipping pull-ups
no rest in between exercises. rest ~3-4 minutes b/t rounds.

BP: 9, 8, 6, 6, 5
Deadhangs: 7, 6, 4, abandoned after that
Kipping: 15, 15, 15, 15, 15
TOTAL: 34 BP + 92 total PUs = 126

Bwt = 225

BP
6
5
4
4
4

PU
3
4
4
1
2

20 40 20 30 21 25 15 23 13 20  I finally got kipping down but I didn't have enough weights to do my bw so I had to do 80#

m/43/5'6"/193 (lost another pound)

Bench Press
195 @ 10, 10, 8, 8, 6

PullUp (mesocrappie-butgettingthere)
Jumping, then negatives coming down slow
5, 5, 6, 6, 5

27/m/162

Beast of a workout!

2 mile run & CFWU

Set 1: 160lbs 12 reps - 30pullups
Set 2: 160lbs 12 reps - 25 pullups
Set 3: 160 lbs 10 reps - 25 pullups
Set 4: 160 lbs 8 reps - 20 pullups
Set 5: 160 lbs 9reps - 20 pullups

12/12, 7/12, 6/12, 8/16, 7/15

Sad to say I am a buttercup.

3 rounds max push ups, max beginner pull ups

15/10
12/11
13/10

m/170

bench/pullups
1 15/30
2 14/25
3 12/25
4 10/25
5 10/25

M/25/185lbs
Bench-10,8,7,5,4
Pull-ups (strict)-23,20,18,18,15

58/198/70

#195 BP
Pullups

17/21
17/21
17/21
16/21
15/21

Pullups on a beam in the basement, modified kip, couldn't maintain grip beyond 21 reps. Save this one for the gym next time. 3 minutes between sets.

32/5'8"/175
My favorite WOD

Bench/Pull-ups
1-21/51
2-15/32
3-11/21
4-10/32
5-11/31
Bench-68
Pull-ups-167
235 Total reps

26/m/5'11"/185
BP(185) 5-5-5-4-4
PU 20-20-21-21-22
PRs for both at this weight

Bench/pull-ups
1. 9(185lbs)/5 kipping
2. 8(185lbs)/5 kipping
3. 8(185lbs)/5 kipping
4. 8(185lbs)/10(-45lbs)
5. 6(185lbs)/10(-45lbs)

BP=185lbs + pu
10/14 10/12 8/9 6/8 6/8
left shoulder still shredded sucks getting old

4 32
6 30
2 25
3 22
2 25

had to sub hspu for bench.

16|12
14|13
13|10
11|09
09|08
----
63|52
----
115

29 m 173 5. 10 1/2
used 175
17,14,11,9,7=58
39,31,27,26,25=148
206?

39/m/5'11/165

3 Rounds of: 30# DB Bench Press
Push: 17-16-17
Pull: 10-9-10

23/m/5'7/155

Bench/Pull

8/16
7/14
5/12
5/10
6/10

It's real tough to go to failure on Bench without a spotter, have to just "know" when your last one is

First ever WOD
M/5'7"/148
Scaled weight to 50%
10/8
12/5
9/5
8/4
7/4
whew

M/25/151#/5'7"

As Rx'd - 150#

CFwu x 1, BP WU - 45# x 10, 135# x 5

1. 17(PR)/40(PR)
2. 10/23
3. 9/24
4. 8/23
5. 8/21

Total: 52(PR by 2 reps)/131(PR by 5 reps)

4/20
4/18
4/17
3/15
2/14

COMPARE TO 25 SEP 09 WHEN I DID Lynne AND TODAY.... THIS IS QUITE CRAZY, PERFECT FORM IN BENCH PRESS AND PULL UPS I WEIGHTED LESS BEFORE AND DID IT WITH LESS WEIGHT IN 25 SEP 09.

ON 25 SEP 09 ----Lynne 5 x max reps of pull ups body weight 145 pounds and max reps of bench press body weight
rd 1) 16 bench press, 35 pull ups,
rd 2) 12 bench press 20 pull ups,
rd 3) 8 bench press 10 pull ups,
rd 4) 6 bench press 10 pull ups,
rd 5) 4 bench press, 10 pull ups.

TOTAL REPS WAS 131

JAN 13 2010
30/M/5'10"/149 (MTN WARRIOR)
Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

AS RX’D
150 pounds bench press(BP),
Rounds look as follows

Round 1) 14 x BP, 37 Pull Ups,
Round 2) 12 X BP, 27 Pull Ups,
Round 3) 11 x BP 25 Pull Ups,
Round 4) 8 x BP, 23 x Pull ups,
Round 5) 8 x BP, 20 x Pull ups.

Total number reps all together 185.

Rested from 3 minutes to 7 minutes approx between rounds, from one exercise to the other in the rounds itself rested less than a minute.

SANTI

M/49/6'3"/190

as rx'd
5/26
6/22
5/22
5/22
4/21

M/22/6'3"/200lbs

BP: 10,8,6,5,6
PU (strict): 26,21,21,18,16

26 strict pull-ups a PR from 24.

205 lbs for bench press/pullups
3/10
3/11
3/10
3/11
3/8

M/23/160

BP/PU

2/18
3/15
4/11
4/8
5/11

180lbs
bench/pullup
10/25
8/23
8/20
6/16
6/15

Subbed: Chipper WOD @ CFS:

500 mtr row
5 legless ascents on 15' rope
60 air squats
20 - 1 arm pullups-left arm
20 - 1 arm pullups-right arm
20 - 45# DB Sqt Clns, 1 arm
20-45#DB sqt clns, other arm
30 pullups
Row 500 mtrs

18:37

M/42/5'10"/160 RX'd rest 3 to 4 min between each
1/13/2010 -------- 7/24/09

1-16/34 -------- 13/25
2-13/28 -------- 10/20
3-12/24 -------- 6/10
4-10/26 -------- 6/15
5-10/24 -------- 7/20
Bench-61 -------- 42
Pull-ups-136 ------ 90
187 Total reps ----- 132

192 Rx'd
19, 40
10, 25
8, 25
8, 25
7, 25

34yrs/M/165lb
www.crossfitjulia.com

45# free weights, regular/jumping pullups

14, 2/7
10, 1/10
10, 0/10
8, 10
8, 10

Did one set of 205lbs. then went down to 135lbs. for the work. Strict pullups.
12 / 4
8 / 3
8 / 2
8 / 2
8 / 2

Sam

Bench @ 170/ Pull ups (kip)
1.6/21
2.7/18
3.5/13
4.5/12
5.5/10

142 total reps. my kip sucks

subbed Alternating Dbbell bench with 80lb dbells

bench 10/9/7/7/5
pulls 35/36/35/32/25

38/163

165# bench press:
10 / 19 (strict)
9 / 13 (strict)
8 / 15 (kip)
7 / 18 (kip)
6 / 13 (kip)

BP(at 210)/PU
8/18
10/15
8/16
6/14
8/14
Total: 40/79

Both felt pretty weak, but I'm hopeful

BP(at 210)/PU
8/18
10/15
8/16
6/14
8/14

40/79
Both felt pretty weak, slowly but surely.

Did dead hang pu's

10/15
8/12
5/10
3/8
3/9

Your body goes into complete sore/pump mode after you comeback from 2 months of working out. All that it does is remind me how great it feels to be back!

BP/Pull-Ups

175 lbs

6/21
7/14
5/12

155 lbs
6/11

135 lbs
7/9

My whole upper body is sore from that. First time I ever felt my lats get sore!

"PROPS TO THA FRAT!!!"

Franiel

*not working out*

M/23/155/5'7"

Rx'd 98 total reps

Bench Press 155# 11-8-7-6-6=38
STRICT Pull-ups 20-13-11-8-8=60

M/25/5'9"/185

"Lynne"

I didnt have a spotter so used 75# dumbells (80% of bwt)

Most press was 10, worst was 5
Most plu were 18, worst was 8

Did deadlift event from 09 games, 355 (max 1 rep). Picked up 365, not all the way.

DO WORK!!!

BP: 11,10,8,5,4
PU: 19,17,15,12,10

BP (180) / PU
12 / 20
11 / 17
10 / 16
8 / 12
6 / 11

47 / 76 123

Did this after run/lunge/jump wod, ran out of time...
7/12
7/12
7/12

bench press 205lbs and pull ups
11-26
10-25
6-22
8-23
9-25

sub 55kg benchpress 5x5
pullups : 26,16,14,13,12
(prev pullups : 26,16,12,7,6)
rest 2 minute between

9/15
7/12
5/10
5/10
5/9

31/56 = 87 total(29/41 = 70 last)

bench not much better. couldn't do full kipping pullups but better today. disappointed in bench not improving much.

75lb Bench Press

BPs: 5,6,5,5,4
PUs: 20,15,15,15,15

Grip was limitation on pull-ups, blew a blister. ugh

Bench Press, hard as always.

m/57/5'10"/180

Tried to kip in the first round. Wrong time to learn.

Bench: 12,11,9,8,7
Pullups: 11,15,15,12,12

Total: 112

Then: 4x5 dl 250#
5x3 dl 275#

3x10 barbell roll
3x10 OS 45#
Lots of single unders, 50 DUs
Waiter's walk, 2x35 db 50m
Briefcase walk 70# 50m
Walking lunge 50m

correction
BW195
BP-PU
15-25
16-23
12-20
11-21
12-17
-------
66-106(PR for Both)

BP: 12,9,6,6,7 = 40
PU: 10,9,8,8,7 = 42
total = 82
did straight pull-ups wasn't sure if I was supposed to or not

BP/PU at 205
15/26
10/20
6/14
4/14
5/14

I used 115# (wish that was my body weight)
bench: 8-8-7-8-10
pullups : 10-8-9-10-11

22/F

Bench Press (180 lbs): 5, 4, 3, 3, 3 = 18
Pull-ups: 18, 14, 12, 11, 11 = 66
Total = 84

BP (185 lbs): 11-9-8-7-7
Chin-ups: 13-9-8-7-6 1/2

As rx'd: 155 @ #185
pu/press
25/13
25/10
25/8
17/8
17/7

CD:
BP 1,3,2,2,2 (smith)
PU 9,6,5,5,5 (dead hang)
10/30

SM:
BP 1,1,2,2,2 (scaled)
PU 4,4,5,4,4 (dead hang)
8/21

BP scaled to 155 (BW is 190)
PU as RX'd

12/12
8/10
8/8
5/7
5/7

#328 SANTI - wowww... well done man!!

MOD (4th)
BW- 240# Bench- 185#/40# ast PU 2:30 min rest
5-5/4-4/4-4/4-4/4-3
Total= 21/20
Get spot then dial in at least 5 reps otherwise # too heavy.

Bench: 10(140#)-7(145#)-6(145#)-4(150#)-4(150#)
Pull ups: 11-7-6-5-5

m/53/5'9"/160
scaled: bench .75 of bw 6,6,5,4,3
pull ups: 10,8,8,8,7

225 LBS
Bench:12,10,8,6,7
PU:12,10,8,9,8
2:00 Rest between each exercise

50/m/140
5/20
6/21
6/20
5/12
5/20
TL-120

M 32 225

BP PU
9 20
7 20
5 15
4 10
5 15

BP = 16, 15, 12, 10, 9
PU = 8, 8, 4, 7, 9

Round 1: BP: 20x@135lbs PU: 15 (BP was a warmup)
Round 2: BP: 6x@205lbs PU: 12
Round 3: BP: 4x@205lbs PU: 10
Round 4: BP: 5x@205lbs PU: 10
Round 5: BP: 5x@205lbs PU: 9

Note: All PUs performed were "strict" PUs.

205lb
took it easy in preparation for 5 hour krav maga test saturday - didnt want to nuke my chest, lots of pushups to come
BP 4,3,3,3
PU: 18, 16, 17, 9

no spotter so I subbed 80Lb dumbbells
8/21
7/15
5/13
4/12
3/7
rested two min between each set

M/26/140/5'11"

17/44
14/40
11/28
8/23
7/23
Total 215
Still have sinus infection and feel like dirt

m/43/205

haven't benched in 6 months due to a shoulder injury during the same exercise and WOD...

modified 2/3 Bodyweight for bench (135)
15/14
12/12
10/9
8/9
6/6

m/22/175

3 / 15
4 / 13
4 / 11
3 / 9
3 / 10

Bench press weight 225 lbs/pullups
1)5/6
2)5/5
3)4/6
4)4/4
5)3/4

46 total reps.

"Lynne"

No chance at doing body weight bench press, managed them at 40kg. Pull-ups with lightest band.

3/8, 3/12, 1/11, 3/12, 3/15

This took forever, lots of encouragement. Had a laugh watching Tommy spot Pedro.

Good Fun

As Rx'ed:

m/24/210

1. B: 12 PU: 30
2. B: 9 PU: 23
3. B: 5 PU: 19
4. B: 4 PU: 17
5. B: 3 PU: 15

As Rx`ed

m/38/175

1. 12,11
2. 5,6
3. 5,5
4. 5.5
5. 4,5

m/27/5'11"/230

BP-11,9,3,5,4
PU-10,9,7,5,3

11 min 12 sec

WOD Lynne
B/P @ 77.5kg
B/P 7-7-5-4-5
P/UPS 40-56-57-41-30

bodyweight goin up and down,so never know which weight i am,78kg yesterday ,77kg last night ,75kg last wk ?

consider myself well scolded ,slapped and gagged,how dare i slip off on 57 pull-ups ! no chalk left on hands,then callous ripped on the next round.no time to get any other work done ,apart fae hpc,burg w/up.

Still can't find a decent bench in my area, so had to substitute shoulder presses, which is fine because they need a lot more work than my bench (Shoulder Press: 190, Bench Press 365 haha).

115# Shoulder Press: 20, 15, 10, 9, 9= 63
Pull-ups: 53, 35, 25, 25, 21= 159

New record on the first set of pull-ups so I'm happy.

B/P 210-16 total reps
P/U 60 Reps

Jake
75# Shoulder Press: 10, 8, 7, 6, 5 = 36
Pull-ups: 20, 15, 15, 15, 10 = 75
Total: 111

Joey
Ring Dips: 8, 8, 7, 4, 4
Strict Pull-ups (hasn't learned kip yet) 10, 5, 5, 4, 3

B/P @ 185 15/12/9/8/10
P/U 12/7/6/5/5

m/36/213/5'11

BP (205#): 10-9-9-9-8-9
Pullups: 10-12-12-14-12

Performed on 1/14/10

W
@ 37's
75#
20/14
20/12
13/12
15/12
14/12

m/50/6'3"/160

BP 14-10-11-8-10
PU 16-14-10-11-10

Know I can do better...

stopped at 3 rds so I could do the walking handstand WOD

BP 15-15-14
PU 15-15-15 (bad bar today)

M/30/6'3/175

no kip on the pullups

BP - 34
PU - 37

Total 71

M/31/6'/225

strick pullups

BP - 40
PU - 34

Total 74

M/50/153/1-1-06

"Sorta Lynne"
5 rounds
Max PU
Max Push-ups (to protect shoulder)

PU Push-ups
24 17
17 14
16 13
16 14
13 11
________
86 69 = 155

All PU failures were grip. All Push-up failures were R shoulder.

This time
pulls
15,12,12,12,12
bench 155#
12,10,8,7,7
Total 107
then 50 Sits

Last time
Pulls
12, 12, 12, 12, 12
Bench 155#
12,10,8,7,6,4

m/31/5'10/197 crossfitcityofathletes

BP-61
PU-130
TOTAL=191

155# Bp: 10, 10, 9, 8, 7
pull ups: 12, 10, 9, 8, 8

shoulder hurt from jiu-jitsu.

Just did bench 175lbs. 2 times.
11 pu's. That's it.

'Lynne'

59/M/204 - scaled BP to 185
BP - 11, 12, 11, 9, 8 = 51
PU - 20, 20, 17, 16, 16 = 89 - GT 140

49/F/125 - BP @ 90
BP - 10, 11, 10, 12, 9 = 52
PU - 12, 12, 11, 13, 12 = 60 - GT 112

BP (145): 10, 10, 9, 9, 10 = 48 No spotter so probably could have done a couple more.

PU: 14, 13, 11, 11, 10 = 59

m.155.37

M/24/156 GregAwu

Bench (160lbs): 10,8,5+3,5+3,5+3 (last three I added a quick extra set)
Pullup (no chins, hurts my sprained wrist): 30,20,22,24,20

Total: 158

Way below PR...try harder next time!

M/34/185
Rx'd BP 185

BP - 28-16-13-13-11
PU - 32-26-26-25-27

Pr by 2 reps very sore !

No bench. Subbed sloooooow push-ups.

1-22/5
2-13/2
3-13/1+1 (assisted)
4-13/3 (assisted)
5-11/3 (assisted)

Good workout for me, because my upper body is weaker than my lower body.

8 33
6 26
5 23
5 21
5 23
155 vs old pr of 146
Pulls better, bench still pretty crappy. I could probably have squeezed one more rep of bench on first 3 sets.

angie

1/2 bw (75 lbs)

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

subbed ring dips for bench press

17/12 (grip gave on pullups - my hands are torn up)
15/18
12/18
8/16
10/19

pretty happy with the ring dips but I'm a little disappointed with my showing on pullups. I've done sets of 25-30 with no problem before.

M/34/205/6'3"

76 reps

M/44/5'9"/205

subbed pulldowns for pullups

BP: 11,10,9,8,6 == 44 reps
Pulldown: 11,11,10,10,10 == 52 reps

27/m/5'7/210#

bp 215#: 30
Pullups Dead Hang: 35

Total 65

Theresa: 100# 6/10 5/10 6/10 6/10 6/10 = 29/50
(alone)

Bryce "wildcat"
bp @ 190# 9-7-6-5-4
pu - 25-13-9-12-10

Dave "the bw bench press god"
bp @ 170# 23-18-13-14-8
pu - 20-15-13-12-8

m/215/26/70"

BP-12,10,8,6
PU-12,11,9,9

This was tough, I haven't benched in a loooong time. Good stuff, one of my favorite workouts.

BP:85lbs
bp: 9/8/7/7/6
pu: 14/9/7/5/6  

m/25/6'/210

BP: 9/7/6/4/4
PU: 11/11/10/11/10

bp 145 lbs
bp: 12, 10, 8, 8, 8
pu: 25, 16, 15, 14, 17

total: 133

BP 77.5kg / PU - 5 mins rest.

6 / 22
5 / 21
4 / 21
3 / 18
3 / 19

total: 21 / 98 = 119 PR

Previous best: 23 / 66 = 89

As Rx'd

Bench(155):21,15,12,10,10
PullUps:30,25,26,23,22

Happy Birthday to ME!

Rx'd
8/35
7/23
6/18
4/18
4/15

190#
bp pu
16 21
12 18
10 17
10 17
9 15
55/88 both pr
Last Time
46/80

DJB M/29/191

185lb bench
5, 12
4, 9
2, 10
3, 11
3, 10

male, 37 y/o, 149#, 68"

five rounds
5 BP 150#
10 PU

5'8"/160/40

13/14
13/14
14/15
14/17
15/21

69/91

160

Benched 185

8 10
9 11
10 12
10 11
9 10

Did it at home...no energy no motivation...I'd like to try this again sometime when I'm feeling it

m/33/6-1/190
bp:175
on 1/7:
bp-11/9/7/6/6=39
pu/18/16/13/12/12=71

today:
bp-10/9/7/7/4=37
pu- 18/16/14/13/10=71

As Rx'd

210lb Bench Press and Strict Pull ups
RD 1 15/20
RD 2 15/17
RD 3 12/13
RD 4 10/12
RD 5 8/11.5

133.5 Reps total

BP's done at #195

BP: 14/12/10/10/10: 46
PU: 35/30/30/30/25: 150

Total: 196

m/38/76/210

BP 185#, deadhang PUs

4/15
4/12
3/10
4/9
3/8
18/54=72 total

BP 205/ PUs
10/13
6/9
5/8
5/7
4/7
30/44=74 Total

BW= 188; Used 175# for Bench Press Max reps

Bench Press Max reps: 12+ 10+ 8+ 8+ 6= 44

Pull ups max reps: 22+ 20+ 15+ 15+ 12= 84

Total= 128

Little sore from my arm work out I did with some buddies...

Bench max reps: 8+8+6+6+4= 32

Pull ups max reps: 12+10+8+3+8= 41

Total= 73....yuck :/

20/m/185/5'11"

Great chest and back pump.

Lynne could be one of my favorite girls. Who knew that going to failure five times could make you puke.

Bench Press at 185#/Pull ups

13/22
11/18
8/17
7/15
7/15
6/13

BP at 205, probably a few lbs over BW, but no spotter. PU strict dead hang, I still dont have kip.

4,3,2,2,2
5,3,3,3,3

30

I need to work on the bench press, pull-ups felt good.

6/20
7/20
6/20
6/20
6/20

total: 131

m/22/160

BP, PU

8/12
5/10
4/8
3/8
3/8

no kipping in pullups...

BP@100#(no spotter)/Kipping pullups
4/14,5/11,5/10,5/9,4/11

Max handstand hold 45 secs

30/m/71"/180#/Killeen, TX/Gold's Gym

CFWU x3

BP (180) 14, 12, 11, 9, 8
PU 26, 22, 15, 21, 20

All kipping pullups. Gold's had some rubber coated pullup bars that kept rotating in my hand. It was definitely a challenge to keep a good grip.

m/41/5'6"/145

9-10
9-10
9-10
8-10
9-10
total-94

10'00" - no rest betwee sets - 80 kgs BP
1/13
2/6
1/6
1/4
1/5

BP -8,8,8,8,6
PU - 10s

bp- 9, 12(smith machine), 4, switched to foot elev pushups as benches were taken, 15, 16

PUs- 20, 12, 11, 8, 8

haven't done Lynne since 5/09

then Bench 90% BW 9/8/7/7/6
PU 12/10/9/9/9

today as rx bw 150#
BP 11/9/8/7/7
PU 21/20/16/17/15

awesome.

Squats 3x5

80
85
90
90
95

As Rexd

10, 7, 5, 5, 4 BP@70kg
23, 20, 14, 13, 12

200 BP: 10,9,7,7,6
PU: 21,18,15,12,13

BP(185)

13
10
10
10
8

PU

11
12
10
10
10

BP(185) 13,10,10,10,8=51

PU 11,12,10,10,10=53

=104

90kg Bench Press / Bodyweight Pullups

4 / 20
3 / 20
2 / 15
2 / 15
2 / 15

Total:
13 / 85

Bench Press numbers are down from last time. Poor nutrition yesterday - was at wedding till late last night as well.

wu: 2000 m row

back squat 5-5-5-5-5
205,215,225,235,225

Modified Lynn, put 45 lb. plate on back and did pushups

r1: 15,25
r2: 13,20
r3: 12,18
r4: 11,14
r5: 11,14

CFWU- minu's pu's+ 1/2 mile run

13/17
13/15
12/15
12/14
12/14
BP- 35lbs Pulls-30 assist
2 minutes between

M/36/67"/165

BP 16-10-10-7-5 = 48
PU 16-14-12-12-10=64
Total = 112

090724 = 99

27/m/5'9"/178

89

10/20x5 rds. Watched football between exercises. Not sure how long I rested, but I'm sure it was longer than normal.

No bench so subbed pushups w/ wtd vest (20-25#?)
Pullups were deadhang

Pushups/pullups

30/11
21/7
17/7
18/6
14/7

About 3:30-4 min between rounds (little/no rest between pushups/pullups)

2nd wod of the day...

press/pull
20/35
10/25
10/20
10/20
10/20

60 press
120 pull
both pr's

2nd WOD today.

170# on bench press

Bench - Pulls
14-20
11-20
9-20
6-17
7-15

Total
47-92

First time using 170#, thus PR (used 165# on 090724). New PR on pull-ups by 22 reps! Shooting for at least 100 pull-ups next time!

scaled:
95# BP
Dead hang pull-ups

13-9
12-9
10-7
9-6
6-8

(1/17)
185#BP: 10,10,10,9,9=48
Kip PU: 10,10,10,10,10=50

5 rounds:
155lb bench press
butterfly pullups

15, 11, 09, 09, 09: 53
37, 25, 30, 27, 26: 145

198 01/18/2009 (53, 145)
177 07/24/2009 (49, 128)
168 06/06/2009 (46, 122)
156 03/22/2009 (45, 111)
091 11/25/2008 (42, 049)
090 11/06/2008 (37, 053)

5 rounds:
155lb bench press
butterfly pullups

15, 11, 09, 09, 09: 53
37, 25, 30, 27, 26: 145

198 01/17/2010 (53, 145)
177 07/24/2009 (49, 128)
168 06/06/2009 (46, 122)
156 03/22/2009 (45, 111)
091 11/25/2008 (42, 049)
090 11/06/2008 (37, 053)

done as a couplet with exactly 3 minutes rest between sets

Ryan - m/30/182/75"
total: 74 (pr as rx'd 115)
Gunnar
total: 148 (pr as rx'd 187)

"Lynne"

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

5/25
5/21
5/17
5/16
5/15

119

*Rest interval of 3:45 between rounds.

Compare to 090724

5/30
5/27
5/26
5/23
5/23

154

Rest interval of 5 minutes or more.

subbed:
jumping push ups; pull ups:
18/20; 15/16; 14/15; 13/15; 15/16
Total: 75/82 = 157

CFWUx3 (No PUs, sub BP for dips 45 rd 1, 95 rd 2 & 3)
165 bench
10-30, 9-30, 7-25, 7-20 (25 last time but hurrying to get to hockey game), 5+1-22
(+1 was an assisted rep)

bp(200#): 8-10-8-6-6
pu(10#vest): 30-23-25-21-21

Pr's on all sets

165#

12-27
11-23
10-25
9-24
9-24

51 and 123

C-
10-7-5-5-5
30-25-25-25-25

@ the sweatbox
as rx'd
150 #

20-40
13-22
9-22
9-22
7-23
First time doing wod-PR

@ the sweatbox
as rx'd

20-40
13-22
9-22
9-22
7-23

58-129
first time doing wod-PR

M/53/143/5'8"

as rx'd

11-36
10-30
9-32
8-24
5-25

total: 190

M/185/37/5-10

Well this has been an interesting last couple of weeks since getting back off of vacation.

Recent results were:
Fran:
Anderson- 3.50 Grimes 3.46. New PR for Grimes, Anderson a minute of the PR pace.

Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters
Anderson- 11.50 Grimes 11.10.

Push Jerk
Anderson- 10,15 pounds less than last time and poor form. Grimes 225, 245 with good form.

Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups.
Anderson- 19.50 Grimes 19.10.

A solid two weeks of getting beaten saw no end in sight when "Lynne" arrived.

"Lynne"

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

Now several things changed for this workout.

1. Lovely wife and children returned after two weeks of vacation.
2. Pullups are clearly a big strength of Anderson and he needed to send a message.
3. Anderson was sick and tired of losing.

That being said, Grimes is a crossfit phenom who has only been doing crossfit for just shy of two months. He is younger (25), stronger (clean 245), and faster than Anderson, and that simply is the way it is.

Anderson is getting pummeled plain and simple.

Scores from today were as follows by round:

Grimes:
Bench Press (185): 20-18-16-14-10 = 78
Pullups kipping: 26-28-30-29-20 = 133
Total score = 211.

Anderson previous PR = 60 bp + 145 pu = 205.
First day out of the frick'n shoot, Grimes beats Anderson's best mark. Well that had to honestly be expected, but is still disheartening for Anderson.

Anderson goes hard and scores as follows:
BP (185): 17-14-12-12-11 = 66 + 6 from last time
PU: 38-39-36-37-32 = 182 + 37 from last time
Total score of = 248 + 43 from last time.

So all it takes to beat Grimes, is a 20% PR, yeah that's all :-).

So put it down as a great day after two weeks of bad ones. Tomorrow on tap is Anderson's greatest weakness, HSPU, which is Grimes largest strength. It should be ugly, but tonight... Anderson has a gin and tonic with a little smile.

From 7/24/2009
BP = 185, kipping PU
PU/BP
31/15
30/13
30/11
27/10
27/11

=145/60 = 205 New PR in both.

M/30/73"/316
Bench 7-6-7-7-7.5
Pullups (100 pound assistance) 10-9-10-10-6

Diet: Tons of carbs. Horrible.
Sleep: waking up every couple of hours with baby.

B/P 14/15, 12/9, 8/9
225, did singles 1st
rowed 3k 20min 1on/1off

not good
july 31 2009 best
used no spotter at 95 lb
10-18
10-15
10-12
10-10
10-7

As Rx'd
BP: 7-7-6-7-6
PU: 40-33-26-27-22

@thegym

BP.PU
23.40
13.25
10.20
09.20
07.20
TOTAL
BP62 [PR65]
PU125(newPR)

5min rest between sets. entire workout <30min

23.m.138.65"

as rx'd
Bench Press 27, 19, 14, 12, 11 Total: 83
Pull Up 34, 26, 22, 17, 18 Total: 117
Total: 200

Last Time
Bench Press 22, 18, 15, 15, 12 Total: 82
Pull Up 33, 27, 25, 20, 19 Total: 124
Total: 206

PRs:
Bench Press 27, 20, 16, 15, 13 Total: 91(PR)

Pull Up 31, 25, 23, 25, 21 Total: 125(PR)

Total: 206(PR)

BP - 25, 15, 12, 12, 12 = 76
PU - 30, 25, 25, 25, 20 = 125

Total = 201 (PR by 5)

awesome picture if i may say so...definitely awesome.

fitmix.co.uk << awesome fitness music

165 lbs. bench press and pronated-grip pull-ups

23+19+15+13+13=83

Push (185) - 20,17,14,12,10

Pull- 18,14,10,10,8

11/15
5/10
5/10
5/8
4/7

WU
Lynne
BP (195#) 10/10/9/7/6
Pull Ups 14/14/12/10/12
M/49/193#/72"

m/36/5'9/180
CFWU-3. Reg except 12 pushups instead of PU 2nd. Superman. Burgener. DU.
BP: 16,14,10,9,10=59
PU: 25,20,17,16,16=94
153 ttl-PR
7/24: 16,12,10,8,8=54
24,20,17,17,17
Ttl=149
6/6:
15,11,10,8,8
22,20,18,16,16
Ttl: 144
Prob should've done 180 on BP. Grip not real good at end of each PU round.

5'10"/ 165 lbs./ 24 years old/ Male

Total: 78 reps
Push Ups- 35 
Pull Ups- 43 

Bench Press (160#)/ Pull Up
12/17
8/8
5/7
4/6
6/5

30/195/6.0

Bench: 195/2 reps, 195/2 reps, 195/2 reps, 135/15 reps, 135/8 reps

Pullups: 18, 12, 12, 10, 10

had to sub:

20# backpack push ups
strict pullups to fail
assisted pullups to fail

26 6 19
21 3 18
19 4 16
18 3 15
16 3 16

wow

Did this with C-2-B pull ups:
Weight - 185#

B Press: 17, 11, 10, 7, 7 = 52
C-2-B PU: 29, 30, 25, 20, 23 = 127
Total = 179

Did this with C-2-B pull ups:
Weight - 185#

Bench - 24, 16, 13, 13, 10= 76
C2B- 8, 16, 18, 14, 12= 68
total 144

Ran
2 Mile slow warm up
1 mile just above talking.

5 rounds Dips/Pullups
20/20
16/18
15/15
10/12
7/6

26/m/5'8"/147

Went a little light today...

12/25
10/25
8/20
7/20
6/15

M/25/5'9"/195

bench press - 11, 10, 9, 8, 7 = 45
pullups - 12, 10, 9, 8, 6 = 45

48/M/184
155 BP
8,8,6,7,6
PU's
8,6,7,7,9

Tate
11/M/100
pushups
24,20,26
pulls
5,5,6

m/30/6'/173

used 170lbs on bp and did ring pullups. 5min rest between rounds.
rd1 – 7/27
rd2 – 7/22
rd3 – 6/15
rd4 – 5/15
rd5 – 5/14
total – 30/93 = 123

great improvement over last time in july. increased difficulty using ring pullups, more weight, and still did more reps. also have gained muscle mass. whooraahh crossfit!

m/29/6’/167ish

not rx’d (120lb dumbells and bar pullups)
rd1 – 12/20
rd2 – 12/15
rd3 – 8/11
rd4 – 8/10
rd5 – 7/9
total – 47/65 = 112

Bench 3 3 3 3 3
Pulls 6 6 6 7 6

Bench was at 175

29/m/185

BP: 20, 13, 8, 7, 7 = 55
PU: 40, 25, 22, 21, 21 = 129

little rest between BP, PU. Little more than 3 min rest between rounds

I'm forgetting. Something like

BP, 135#, 6,7,7,6,5

PUs 14,11,12,10,10

First time BP body weight... good for me...

BP: 1(.5)-1(.5)-1(.5)-1(.5)-1
PU: 14-15-17-12-15

as rx'd
pr
165lbs.
15 29 13 22 9 19 9 14 7 23

34/M/192lbs (used 195)
as rx'd
13/29
12/21
6/21
5/12
4/14

Total = 40/97

Modified a bit as I still can't bench my BW (182).

10x BP (132, 143, 143, 143, 143)
15 PUs only using fingertips, alternating palms away/toward in groups of 5.

M/32/5'9"/152

BP: 6, 5, 3, 4, 3. Total: 21 (As rx'd; used 155lbs).
PU: 42, 35, 30, 25, 20. Total: 152

Total: 173

12-28
10-20
10-15
7-12
7-8

185 lbs

8,14
8,10
5,10
4,10
4.5,7

6-8 reps/set at 185#
5-8 pullups/set
M/35/195/6'-1"

EJ
M/36/170
135 INCLINE PRESS: 8,8,6,6,6
KIPPING PULLS : 20,16,14,14,12
STILL GETTING BACK FROM HERNIA SURGERY
EJ

As RX'd. Strict PUs. Bench at 155lb.

PU: 16, 13, 12, 11, 9 (61)
BP: 8, 10, 8, 8, 6 (40)

Bench way down, probably due to finding new bench PR yesterday.

m/19/5'11/154
scaled bench press to #132, performed pull ups strict
bench 7,8,9,7,5=36
pull ups 10,9,9,7,7=42
for a total of 78
m/29/5'9/165 as RX'd total 104, strict pull ups

175 (bw)x3, 2 155x6, 6, 5
deadhang pu 7, 6, 6, 5, 5

scaled 2-6-10
125# bp 8-8-5-5-6 = 32
dead hang pullup 10-7-7-5-5 = 34
total combined reps = 64
minimal rest between 14:25

M/34/170

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

165# Bench press-3/3, Drop to 155#-5
Pull-ups-28/28/28

60:00 Spin Class then back to:

155# Bench press-4/5
Pull-ups-26/28

34 yom about 200 lbs

With 205 lbs on bench.

17 w/ 20 pullups (PR on pullups)
13 w/ 15 pullups
11 w/ 14 pullups
9 w/ 12 pullups
8 w/ 10 pullups

58 and 71

Last time:

34 yom 207 lbs

205 x 18 + 16 pullups
X 13 + 14
X 12 + 11
X 9. + 9
X 10 + 10
---------
62 & 60

Wanted to quit after the second round. No gas. But still got a big PR on the first set of pullups with 20! Took as much time as needed between sets. Lighter so bench was a little off but pullups were up.

35 year old female

65 lbs

14 w/ 3 pullups
13 w/ 3 pullups
12 w/ 2 pullups
12 w/ 3 pullups
10 w/ 1 pullups

61 and 12 pullups

Last time:

34 yof 130 lbs

65x13 3 pu
x13. 3 pu
x13. 2 pu
x11. 2 pu
85x4 2 pu

BP @ 115#: 10,9,7,8,7
PU's: 20,18,16,20,20

feeling worn down
did 2 rounds of max pullups max push ups
pull -40
push - 40
pull - 20
push - 30

15/16
12/13
8/10
8/8
6/8
BP 225 for all sets.
Hand issues on BP.
Felt week on pullups.

BW BP 170lbs.

10/33
10/26
7/20
6/19
5/19

BW 180, scaled to 155

4/20
3/13
3/17
3/9
2/10

pull ups 12 strict/15 kipping/11 butterfly kip/6 strict/20 kipping
145 bench press 11/11/5/6/10-30# db

BW 165

6,25
6,23
6,21
6,22
6,15 (reverse grip)

27/m/5'8"/153

As Rx'd w/155lb

12/33
9/21
6/21
4/25
3/16

PR

Done Jan 17, 2010

170#

24/40
14/30
9/20
9/26
8/25

64/141

rest :30/2:30

190#s

BP:17, 14, 13, 10, 10
PU:26, 23, 18, 17, 16

did Wendler bench yesterday...that's my excuse for getting such a low number on bench.