December 11, 2010

Saturday 101211

"Lynne"

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

Kevin Montoya, 170lbs: 20/64, 15/57, 12/50, 9/39, 9/36
Dave Lipson, 205lbs: 24/40, 20/36, 16/32, 16/32, 14/32
Mel Ockerby, 135lbs: 7/50, 6/44, 5/41, 4/32, 5/32
Austin Malleolo, 170lbs: 21/40, 18/35, 13/29, 11/28, 10/15
James Hobart, 180lbs: 13/42, 10/42, 9/33, 7/30, 6/26
Kristan Clever, 135lbs: 12/35, 12/35, 12/28, 12/28, 11/25
Heather Bergeron, 135lbs: 5/44, 5/40, 4/33, 4/31, 5/30
Post reps for both exercises in all rounds.

Compare to 100113.

WellingtonGonzalezPeak360CrossFit_th.jpg

Enlarge image

Peak 360 CrossFit, Miami, Florida.


"Behind the Scenes at the Tahoe Throwdown With Tanya Wagner", CrossFit Journal preview video [wmv] [mov]


85 second Grace by Jason Haywood, YouTube.


WOD Demo with Kristan Clever and Dave Lipson by Again Faster Equipment - video [wmv] [mov]

Kevin Montoya on today's WOD - video [wmv] [mov]

Heather Bergeron and Mel Ockerby on today's WOD - video [wmv] [mov]

James Hobart and Austin Malleolo on today's WOD - video [wmv] [mov]


"Skelton Warns of Growing Civil-Military Split" by Rick Maze, Marine Corps Times.

Posted by lauren at December 11, 2010 5:00 PM
Comments

CrossFit Nation!!!!!!!!

Comment #1 - Posted by: JD at December 10, 2010 5:01 PM

Central Coast Represent!

Nice one Jason :)

Comment #2 - Posted by: David m/26yrs/169cm/74kg at December 10, 2010 5:06 PM

Since when can Lipson do pullups? Scary...

Comment #3 - Posted by: PPSP at December 10, 2010 5:10 PM

Rest between rounds???

Comment #4 - Posted by: Matt Willard at December 10, 2010 5:24 PM

Vibrams on the beach? HA.

5 reps on the bench? elite.

Comment #5 - Posted by: matt at December 10, 2010 5:34 PM

are we always supposed to do kipping pull ups when it says pull ups? ive been doing just strait pull ups with no kip this whole time, then when i saw 64 i had to watch it and was surprised about the kipping part. not that i was not impressed, just did not know. is this the standard? or is there differentiation on movements for different work outs? let me know!

Comment #6 - Posted by: Sam Nichols at December 10, 2010 5:35 PM

#5, I've always done it rest as needed... I usually do each round back to back and rest about 2-5min.

Everybody, something to be careful that Lipson didn't mention:

DON'T bounce the bar off your chest...it's really bad for you and you can break/dislocate ribs that way. The bar should just kiss your chest. If you find yourself bouncing, stop 1-2cm above your chest to prevent it. I usually don't call out but Heather/Mel were bouncing pretty hard...and I bet their chests were sore the next day. (to be totally fair the fittest woman bounces a little too but all the guys seem pretty solid with form in this respect).

Comment #7 - Posted by: sam_r at December 10, 2010 5:37 PM

I need to do this asap. Ventura is just too damn far from me and to expensive. Anyone know of another way? Simi.Ca resident. Cheap beer budget. I don't drink.

Comment #8 - Posted by: kevin at December 10, 2010 5:51 PM

Andy......huh???

Comment #9 - Posted by: Paul at December 10, 2010 5:55 PM

i look at that picture...then i look outside at the blistering Michigan winter. not a happy feeling

Comment #10 - Posted by: Chris S at December 10, 2010 6:11 PM

M/16/5'6/125
Only did 4rnds cuz origianly attempted "kelly", but hadta stop after 1rnd(6:15) do to feet condition

8/21 9/25 6/15 6/19

Comment #11 - Posted by: Derek Newman at December 10, 2010 6:13 PM

5 Rounds for max reps
Bodyweight bench press (subbed 51kg floor press)
Pullups

Total: 59 Floor presses, 42 pullups

Comment #12 - Posted by: David m/26yrs/169cm/74kg at December 10, 2010 6:17 PM

Just did this one yesterday...

BW = 182lb, used 185lb on bench

Rd 1: 11, 30
Rd 2: 10, 30
Rd 3: 9, 25
Rd 4: 8, 31
Rd 5: 8, 34

Total: 46, 150

Comment #13 - Posted by: Braden at December 10, 2010 6:20 PM

#5 matt, you need to shut you mouth and leave

Comment #14 - Posted by: BeardedWonder at December 10, 2010 6:35 PM

So it says pull-ups but all I'm seeing is kips.. Is there not a difference? Just wondering. Thanks

Comment #15 - Posted by: davidt at December 10, 2010 6:55 PM

Kipping is to maximise "power output" and to work your whole body

Comment #16 - Posted by: PPSP at December 10, 2010 7:01 PM

Davidt, It's totally up to you, Kip or deadhangs.

Comment #17 - Posted by: Paul at December 10, 2010 7:02 PM


Not to bring the kipping vs. deadhang debate all over again, but especially in a workout like this which does not necessarily have a time component and thereby focus on power output, wouldn't it be nice to have deadhang pullups.

I think that would give a nice comparison between upper body pushing vs. pulling strength and endurance based on per round scores and totals and the trend.

Also, considering kipping and deadhang are entirely different moves with respective merits, what is the reason for relative paucity of workouts with deadhang pullups in our crossfit wods? Is it only reduced power output due to lesser reps in time and a focus on efficient movement using hip?

Just checking if I am missing something. Would have loved to see some "Dead Lynne" numbers :)

Comment #18 - Posted by: DT at December 10, 2010 7:02 PM

Love seeing those high pull up numbers~way to grind fire breathers!

Comment #19 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at December 10, 2010 7:06 PM

Kevin Montoya 64 pullups in the first round thats impressive nice job

Comment #20 - Posted by: kyle at December 10, 2010 7:14 PM

You can really tell the crossfitters with and without a proper lifting background/base...even kipping pullups should have your chin clearing the bar, and arching your back on bench is a huge no no.

Comment #21 - Posted by: Dan Barnett at December 10, 2010 7:34 PM

Buddy who did the "85 second" Grace didn't do Grace, he did 30 clean and jerks for time. First, I will have to say that I am assuming that he has two 10 kilo plates per side. It only looks like one in the video which would make it an 88 lb bar, but I will go ahead and assume there was two each. This totals 132 lbs. Grace is Rx'd at 135 lbs. Small difference, but significant when doing 30 reps. Take that hater haters.

God mad love for Lipson and Clever on the Lynne though.

Comment #22 - Posted by: Hatey McHate at December 10, 2010 7:38 PM

How does Shrek make the pic of the day? He doesn't look like a prototypical Cross Fitter.

Comment #23 - Posted by: Chris Archer at December 10, 2010 7:53 PM

#22,

So what you're saying is that 30 clean and jerks of a given weight for time is not Grace?

What if someone scaled above the RX'd weight? That's not Grace anymore, because it's scaled?

Now that's out of the way, I have met Jason before and he is a genuinely nice guy and I would be very surprised if he had deliberately misconstrued this video. You'll probably find that the amount of weight on the bar is probably totaling 60kg or 62.5kg. Considering that 135# is precisely 61.363636363636...kg, it is a difficult weight level to match exactly when you only have metric weights available ;).

Comment #24 - Posted by: David m/26yrs/169cm/74kg at December 10, 2010 8:29 PM

Crossfit Sri Ram Ashram, India

Bench Press is a weakness for us.

Arvind 5'7"/66kg/20yrs/m
Bench press 50kg 10/21, 10/22, 9/18, 8/18, 7/20

Ravi 5'5"/68kg/17yrs/m
Bench Press 55kg 7/20, 7/20, 6/19, 4/15, 4/18

Bachendra 5'4"/65kg/24yrs/m
Bench Press 65kg 15/21, 10/16, 8/12, 6/12,7/13

Gautam 5'6"/59kg/17yrs/m
Bench press 50kg 7/22, 6/12, 5/20, 5/20, 5/11

Comment #25 - Posted by: rashmi at December 10, 2010 8:52 PM

So if I use the same reasoning bench press that most use for pullups, I can just bounce the bar super hard off my chest and arch my back.. As long as I rename it of course! I'll call it a "nip"

Comment #26 - Posted by: Billyblanks at December 10, 2010 9:15 PM

M.36.165

15/16
12/15
9/12
8/12
7/13

3 min rest between rounds

Comment #27 - Posted by: LMD_Mike at December 10, 2010 9:37 PM

Dave Lispon makes me sick...

As in those numbers are so SICK its scary! What a turn around man. Way to improve. Good luck in the training!

Comment #28 - Posted by: Evan at December 10, 2010 10:03 PM

Not to bring the whole kipping vs. deadhang pullup debate and discussion back, but especially in a workout like this where time is not the focus and thereby power output, wouldn't it be better to have a deadhag pullup?

This way the numbers would present an interesting picture of upper body pushing strength vs. pulling strength and endurance, by looking at the absolute numbers per round, ratio and trend across the rounds. Of course this is not the intention of Lynne i guess. But nevertheless, from a viewpoint of upperbody strength measurement( which is not Lynnes objective to reiterate:) ) Kip would be "cheating".

Also, is there any reason for the relative paucity of deadhang pullups in crossfit wods other than
1. reduced power output without a kip due to lower reps
2. crossfit focus on efficient movement using hip?

Just wondering if i am missing something. Provided both deadhang and kipping pullups have their relative advantages, I just find it surprising that our WoD don't have many deadhang pullups.

It would be nice to see some "dead lynne" numbers from the elite athletes.

Comment #29 - Posted by: DThomas at December 10, 2010 10:42 PM

BW 205 used 205

20/36
20/36
15/30
13/30
13/30
I was hurting bad but I tried to keep it consistant. Got bad shoulders, bench always hurts them no matter how much I change up my position on it...ANY TIPS????

Comment #30 - Posted by: David at December 10, 2010 10:45 PM

Seriously ugly KB swing technique.

Comment #31 - Posted by: justin at December 10, 2010 10:52 PM

kipping = cheating ... My opinion.

Comment #32 - Posted by: Jack at December 10, 2010 11:12 PM

21 and 26 - Arching your back is a perfectly acceptable bench pressing technique. Just google powerlifting technique for bench press.

Comment #33 - Posted by: Ben at December 10, 2010 11:16 PM

I also would like to see more deadhang pullup numbers, especially in WODs where time isn't an issue.

And more weighted pullups. They are as much a strength building exercise as a deadlift or squat - they just focus on fewer muscles.

I understand the principle of the kipping pullup - maximum power and the movement of multiple joints and muscles, but the lack of deadhang pullups which are also of a different use IMO is detrimental to some strength development.

Increasing the amount of WODs with deadhang pullups will also provide Crossfit with more credibility with the elite athletes elsewhere who use that as their point of criticism.

Treating them as two separate exercises rather than substitutions for the other is the best approach.

My opinion, of course. I know for a fact that I can't crank out nearly as many deadhang pullups as I would like, simply because I follow the mainsite programming 50-75% of the time and tend to neglect them out of forgetfulness the rest of the time ;).

Comment #34 - Posted by: David m/26yrs/169cm/74kg at December 10, 2010 11:58 PM

To each his own - If someone wants to kip, Let them kip. This is fitness and there is NO SET RULES in fitness except You have to work hard to experience the greatest results. Critique is awesome when it's used correctly but worthless when used as a book to beat each other with.

Comment #35 - Posted by: Christopher at December 11, 2010 12:10 AM

#21 (Dan Barnett)- Google Powerlifting bench press technique. Bench to get strong looks pretty different to bench to get BIG.

Comment #36 - Posted by: DanJack (M/20/152lb) at December 11, 2010 1:23 AM

Bodyweight: 67.9 kg, used 67.5 kg, for some reason I couldn't find two 0.2 kg plates :)
12/20
11/18
11/17
9/18
7/17
I know it's not much compared to the firebreathers but I'm pretty happy for a couple of reasons. I've lost 15 pounds without even knowing it since going Primal with my diet, and prior to CrossFit I don't think I'd ever been able to do 10 reps on bench of my own bodyweight, even after 4 years of lifting for high school football. Glad to know this whole thing works. Thanks CrossFit!

Comment #37 - Posted by: THolm at December 11, 2010 2:09 AM

Awesome work on all the vids...scary light heavyweight Lipson! Got other couplets planned but Lynne in three days for sure!

Comment #38 - Posted by: St. George M/42/175 at December 11, 2010 2:15 AM

Congrats Jason!! Way to represent Crossfit BodyM!

Comment #39 - Posted by: Gillian at December 11, 2010 2:58 AM

as rx'd with 165lb bench... no space for kipping pull ups unfourtantley
20/12 - 16/10 - 12/8 - 8/8 - 8/8
m/27/165/5'9
camp dwyer, afghanistan

Comment #40 - Posted by: matt c at December 11, 2010 3:36 AM

155# BP: 17-10-8-7-5
PU: 30-21-17-18-17

Comment #41 - Posted by: thetimmy at December 11, 2010 3:58 AM

m/45/185

16/30
11/23
7/22
7/20
7/20

Comment #42 - Posted by: cosmo at December 11, 2010 6:01 AM

42/m/176cm/73kg

As rx'd
72.5kg benchpress: 18, 13, 10, 8, 7 total 56 PR
Pull-ups: 24, 16, 35, 30, 25 total 130 PR

Last time
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.

In round 1 and 2 I tried butterfly pull-ups on a thick split bar with wide grip, but couldn't find a rhythem. Round 3 to 5 I used my regular kip and grip on my regular bar. I'm pleased that after those "missed" first two rounds of pull-ups I could come back to PR on my pull-up total. "The greatest adaption takes place between the ears."

Comment #43 - Posted by: Memuc at December 11, 2010 6:02 AM

Nice job, guys. Pull-ups numbers rock.

Comment #44 - Posted by: denise thomas at December 11, 2010 6:11 AM

150lbs 28/42

Comment #45 - Posted by: mike d 148 5'7" 35 at December 11, 2010 6:13 AM

#33 David,
You are missing the point with kipping pull-ups. When you approach an obstacle outside of the gym. Lets say you are on patrol and have to scale a wall. If you have practiced kipping in the gym then your muscles (your body) will know how to work as a team to surmount the wall. If the majority of what you have done in the gym is dead hang pull ups (which is an isolation exercise) then your muscle will not know how to work as a team.
When you think of the exercises than are prescribed in crossfit – think about how these movements will translate to what you do outside of the gym. This is the functional in functional fitness. This is what crossfit is – Functional Fitness!

Comment #46 - Posted by: Kevin at December 11, 2010 6:39 AM

If you like to do dead hang pullups, then have at it and enjoy. It is pretty obvious that when people post comments stating that kiping pullups is cheating, that it means you haven't attended a Cert or been doing CrossFit for long. The idea behind the kip is to increase power output (Move Heavy Loads, Long Distances, Quickly). That takes Power and Strength to accomplish. If you just do dead hang pullups you will develop a nice back, but if you do some kiping pullups you will help develop your Power Output, Back Muscles, Abs, and Hips.

Comment #47 - Posted by: William Hewitt at December 11, 2010 6:52 AM

@#45 Kevin

I kip just like everyone else, but I have never heard the argument that kipping is more functional. I think strict for Lynne is definitely the way to go. If you can "kip" to pull yourself over a wall that you are flat up against, more power to you. I, however, would like the strength to dead hang pull myself over it because, in that situation that you described, dead hang is about your only option. There is definitely a time and place for each movement.

Comment #48 - Posted by: Michael Malmfeldt at December 11, 2010 6:56 AM

BW 205, used 135:

6/17
6/18
7/20
6/16
6/21 (pr pullups)

Comment #49 - Posted by: jeglit (m/39/6'4"/220) at December 11, 2010 7:23 AM

If Austin only rested 2.5 min between rounds and hit that many reps thats crazy. I did 2.5 between rounds and the pump was insane. I only hit 176 total reps.

Comment #50 - Posted by: Bull at December 11, 2010 7:37 AM

#22 Hatey - I would enjoy seeing you say that remark to Jason's face, though I seriously doubt you ever would.

Comment #51 - Posted by: Pete at December 11, 2010 7:39 AM

27/m/5'11"/180
185# scale up on bench
8/35
6/31
6/31
6/32
5/32

PRs all around. Really pushed myself today.

Comment #52 - Posted by: justaman - liberty, sc at December 11, 2010 8:01 AM

#47
Mike
when you are trying to get over a wall - even flat up against a wall - how do you get your legs over the wall? Do you use your lats to do that? I use my core muscles - just like in the kipping pull up. You are most likely going to swing your legs to one side - that movement starts at the core and works its way out to your extremities - just like a kipping pull up -
I agree that the movement will not be exactly the same as a kip - but the movement will be more like a kip then a dead hang pull up.

Comment #53 - Posted by: Kevin at December 11, 2010 8:10 AM

165lbs: 15/20, 10/15, 8/13, 8/11, 5/11

Comment #54 - Posted by: cleib23 (M/27/5'8"/165) at December 11, 2010 8:11 AM

185 Body Weight

18/12
14/11
9/9
10/8
9/6

Comment #55 - Posted by: Kyle at December 11, 2010 8:34 AM

5 rounds:
10 freestanding handstand pushups
-didn't fall on any reps

Followed by 2.5k row-11:00min

Comment #56 - Posted by: Chris B. 18/150/5'7" at December 11, 2010 8:44 AM

Bench Pullups
19 33
13 28
12 25
10 10 (strict)
8 10 (strict)

Comment #57 - Posted by: charbs 25/185 at December 11, 2010 8:49 AM

The Chief
Round 1: 4 rounds + 1 clean
Round 2: 4 rounds + 1 clean
Round 3: 4 rounds
Round 4: 3 rounds + 7 squats
Round 5: 3 rounds + 8 squats

Comment #58 - Posted by: Tyler Scott at December 11, 2010 9:11 AM

re: the pull up dialog- I like kipping but tendinitis has gotten to be a serious issue. Now I do a lot fewer strict, slow pull ups with palms out. Definitely not putting up the numbers I was used to but still very taxing in less time as there are fewer muscles (and no momentum) contributing to the same effort.

Also a question- seems most videos show CF'ers doing palms out but I was able to get higher numbers with palms facing in. Am I just an oddity? I don't think there is a policy on this because I have also seen mixed over and under hand grip. Thoughts?

Comment #59 - Posted by: Sid m36/5'9/175 at December 11, 2010 9:17 AM

Found out i lost 10lbs today. Not sure how excited i am about it yet- but it worked in my favor for todays wod!
180lb
15 / 20
18 / 20
16 / 15
18 / 15
14 / 13
Dead hang pull ups (not that im a "purist", just that i havent put kipping together consecutively yet...)

Comment #60 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at December 11, 2010 9:23 AM

it takes years to build the multi joint strength to crank out a lot of dead hang pull-ups. more so than other strength exercises. the fact is that kipping has a lot to do with technique. most crossfitter real pullup numbers are probably average for the fitness world

Comment #61 - Posted by: jason at December 11, 2010 9:34 AM

170 lbs.
12/21
10/18
9/16
8/15
8/17
1 minute's rest between sets

Comment #62 - Posted by: TRN III at December 11, 2010 9:37 AM

I can't believe how little is said about The pullup numbers in these videos!! 64 is crazy! What is even more crazy is to come back and do 50+ two more times. impressive to say the least.

Comment #63 - Posted by: T at December 11, 2010 9:47 AM

#53 Trent---I weighed 189 this morning. But just to be a good sport I'll do this wod on Monday with 205 on the bench and a 20 pound vest for the pullups. I'll post my scores to FB with video...including a weigh in. How does that sound?

Comment #64 - Posted by: Rob Orlando at December 11, 2010 10:11 AM

Is that a picture of an upright row or a swing??? What happened to form standards?

Comment #65 - Posted by: Jason at December 11, 2010 10:22 AM

#66 Rob Orlando - Can you post it to the mainsite or link it here somehow? I don't have FB.

Way to step up and fight back a little just by working harder.

Comment #66 - Posted by: adamk at December 11, 2010 10:27 AM

M/50/5'9"/180
bench 175-14,13,9,8,8
pullup 21,23,18,20,22

Comment #67 - Posted by: BH at December 11, 2010 10:51 AM

BP (180): 11-8-7-5-5 = 36
Pull: 35-30-20-21-14 = 120

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

Comment #68 - Posted by: B. Rhaly at December 11, 2010 10:51 AM

39M/5'10"/170#

W/U: ROM exercises, 20x each; BP, 6x5 at 45-65-85-105-125-145#.

As Rx: 10/35 - 10/35 - 10/35 - 9/30 - 8/30.

C/D: static stretch of glutes.

Total of 47 bench press reps and 165 pull-ups. Usually do strict pull-ups, so not comparing this one to past efforts. Bench press reps reflect how long I was able to tolerate my left shoulder injury which was really flaring-up. Grip strength was the limiting factor on the pull-ups today. Ripped a blister on my left hand, just below where I ripped a couple blisters on my little finger a few days ago.

Comment #69 - Posted by: rjf (Since 07-20-07. WOD no. 931) at December 11, 2010 10:53 AM

As Rx'd
12/32
10/28
7/29
7/25
7/27

Comment #70 - Posted by: Alan M/45/180# at December 11, 2010 11:05 AM

165# BP 11/9/8/8/6
DHPU's 20(pr)/16/13/13/12

Normally do kipping pu's but, lately they have been adding to the irritation of my L5/S1 disc so I did Dead hangs instead. I find my ratio of kipped to dead hangs is just shy of 2:1.

Comment #71 - Posted by: Jim D. 50/m/165/5'11" at December 11, 2010 11:07 AM

BeardedWonder - Just laced up my Inov8s, but not going anywhere.

Comment #72 - Posted by: Matt at December 11, 2010 11:23 AM

BP 11, 6, 5, 4, 5
PU 30, 16, 22, 22, 18
170 lbs

Comment #73 - Posted by: albino at December 11, 2010 11:23 AM

225# BP 11-8-8-6-6
strict dead hang PU's 14-11-8-8-8

Comment #74 - Posted by: mike/41/6'3"/220 at December 11, 2010 11:24 AM

To all the elite athletes like Orlando and Lipson - we're not all douches - thanks for the motivation and keep up the good work.

Comment #75 - Posted by: Chris M/28/5'8/175 at December 11, 2010 11:28 AM

5/34(PR), 4/25, 4/20, 4/21, 2/23
200#

Comment #76 - Posted by: Thatcher M/43/5'10"/200 at December 11, 2010 11:41 AM

Saturday 101211
"Lynne"

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

203#

4-16

4-17

3-15

3-16

3.5-18

no spotter... need to improve bench
good rest btwn rounds

Comment #77 - Posted by: chilegringo_M/42/6"/200 at December 11, 2010 11:48 AM

as rx'd:

rnd 1 - 18:24
rnd 2 - 15:22
rnd 3 - 11:20
rnd 4 - 10:21
rnd 5 - 8:20

Comment #78 - Posted by: Ken Mitchell at December 11, 2010 12:08 PM

as rx'd - BW 200#

13/30
12/26
10/25
9/21
9/17

Comment #79 - Posted by: cnc at December 11, 2010 12:11 PM

#53... Having seen and met Rob O in person, no offense Rob, lol, but he's truly not that big. My hubby and him are about the exact same size and my hubby fluctuates between 185 and 190 =)The videos are definitely true to the whole "camera adds 10 pounds theory." I've also seen Heather B in person, and although she is JACKED and looks phenomenal, she is tiny in person! Anyway, Rob O, anyone that has had the pleasure of meeting you knows you ROCK!!! Can't wait to see you kill it using 205# with a 20# vest, woot woot! Btw... What's up with all the haters on this board lately... It is said that those that accuse are the ones abusing. So, if you can accuse Rob O of intentionally lying about his BW, DOUBTFUL, then you must do the same... What you see in others you possess yourself... You're just jealous dude, get over it!

Comment #80 - Posted by: River's Mommy at December 11, 2010 12:18 PM

35/M/6'00/189

Lynne (190#)
5/25
5/26
5/25
4/20
3/21
Total: 139 (PR is 153)

Comment #81 - Posted by: Dan D. at December 11, 2010 12:22 PM

WU at Globo then to CF

BW:170 lbs
"Lynne" with 175# bench, butterfly/kip PU

24/50
15/42
10/35
11/35
9/30

69/192 = 261 total (4 less than PR)

BSx5:135-225-245-285-315

ripped hand on 4th set.

later,
b

Comment #82 - Posted by: brian prochaska m/34/5'8-1/2"/171 at December 11, 2010 12:27 PM

it takes years to build the multi joint strength to crank out a lot of dead hang pull-ups. more so than other strength exercises. the fact is that kipping has a lot to do with technique. most crossfitter real pullup numbers are probably average for the fitness world

Comment #83 - Posted by: jason at December 11, 2010 12:28 PM

@77..the grace video is 2 lbs off..133 lbs total assuming he has 2 10kg plates per side.

2lbs is actually a decent amount less for this exercise although I doubt it would have made his time THAT much slower. Still...not Grace as rx'd.

Comment #84 - Posted by: Nickster at December 11, 2010 12:29 PM

20/20
12/20
12/16
10/16
8/16

As RX'ed

Comment #85 - Posted by: Chad at December 11, 2010 12:30 PM

used 185 lb BP
6/20
4/13
4/13
4/15
4/13

Comment #86 - Posted by: Kyle A. at December 11, 2010 12:32 PM

In trying out for SWAT at my PD, kipping pull ups won't cut it on the test. I'm curious why the WOD doesn't differentiate between "Kipping pull up" and "pull up". When I first started doing the WOD I was dying on the pull ups until I looked at the videos and saw the "pull ups" everyone was doing.

Comment #87 - Posted by: Meathead at December 11, 2010 12:36 PM

Had to scale to 85% of bodyweight.
100 pound bench press

4/28
3/29
3/28
3/23
3/22

Comment #88 - Posted by: Annaminh 36/F/119/5'4" at December 11, 2010 12:40 PM

Lipson and Orlando are talented strong dudes, I do not doubt the body weight they post with their WOD's for a second. There always has to be haters...

Comment #89 - Posted by: B Dizzle at December 11, 2010 12:46 PM

Holy arched back, Batman. Was that decline bench?

Comment #90 - Posted by: Jose Carnish at December 11, 2010 12:49 PM

M/27/6'1/207

(210lb bench)

25/48
16/37
13/30
13/30
10/30

Comment #91 - Posted by: Dan Collins at December 11, 2010 12:51 PM

210 LB's Bench Press
13/32 8/20 7/20 6/15 6/13

Comment #92 - Posted by: D. Swan at December 11, 2010 12:52 PM

10/17
10/19
9/12
10/17
9/14

Comment #93 - Posted by: do1 31/5'11"/160 at December 11, 2010 12:54 PM

4 months Post Op Rotator cuff surgery
Five rounds for max reps of:
Push-ups
Pull-ups (assisted)
m/53/72"/220

Comment #94 - Posted by: Pete In Sun City at December 11, 2010 1:08 PM

cfwu 3rds 15 reps
back extensions
situps
squats
pushups

7/12
6/12
5/12
5/10
4/10

jump rope
stretch

Comment #95 - Posted by: Mike Farrell 58 5'10" 210 at December 11, 2010 1:13 PM

AW- 135#: 15/5, 15/16, 10/12, 10/10, 11/13
Aaron 185#: 17/26, 12/16, 9/15, 7/17, 7/14

Comment #96 - Posted by: Aaron Acosta at December 11, 2010 1:32 PM

Thank goodness for this one because I tweaked my calf on box jumps yesterday during the Fifty. OUCH!

BW=190
11/30
8/28
8/30
8/31
7/24

Then off to the Sports Series Indoor Rock Climbing, which was a HUGE success and absolute BLAST!!!!! Thanks Coach and Jimi for setting up such an excellent program. It's the best fun I've had in a long time!

SP

Comment #97 - Posted by: Steven M. Platek, Ph.D. at December 11, 2010 1:34 PM

165: 9/30, 7/26, 7/20, 7/25, 7/25 = 37/124

100616: 165: 4/24, 8/20, 4/20, 6/11, 5/13 = 27/88

The major difference is that I have perfected my butter-kips since June. Just stronger on bench since then, but I'm sure that upgrading my power rack from cinder blocks to make-shift wood made a measurable difference. Also, chest sore from yesterday's burpees.

Comment #98 - Posted by: Espinosa m/25/5'11"/165 at December 11, 2010 1:39 PM

40/m/185
as rx'd

17/31
13/27
10/21
10/21
11/21

61+122 = 183 (pr is 184 1.5 years ago)

Comment #99 - Posted by: JackM at December 11, 2010 1:52 PM

ian kriska 170 20/18 18/18 13/13 10/13 8/12. I ripped both calluses off my ring fingers. This weeks pullups to its toll.

Amber Kriska 120 bench 70 8/16 10/15 10/13 8/11 10/9. she is still new to crossfit as am. She is working on form and hand placement.

Comment #100 - Posted by: ian kriska at December 11, 2010 2:16 PM

33:55 (PR)

Comment #101 - Posted by: cort at December 11, 2010 2:17 PM

Ian Kriska 20/18 18/18 13/13 10/13 10/13 170lbs
Amber Krisak 8/16 10/13 10/13 8/11 10/9 120 but bench was 70lbs

Comment #102 - Posted by: ian kriska at December 11, 2010 2:20 PM

BW - 160
Be / PU
11 / 50
9 / 45
8 / 40
7 / 35
5 / 30
---------
40 / 200
240 total (PR)

Comment #103 - Posted by: SB at December 11, 2010 2:25 PM

At a bw of 177lbs (I just used 185lbs on bench and did NOT do kips for pullups)

28/26
23/20
15/15
17/12 (yea I don't know how I got 2 extra reps ha)
15/12

I was hurting so bad!

Comment #104 - Posted by: davidt at December 11, 2010 2:33 PM

Rob Orlando only weighs 165lbs, don't let him fool you!!!!!!!!!!!!!!!!!!!!!!!!!!!

Comment #105 - Posted by: James H at December 11, 2010 2:53 PM

BW-185
16-27
15-27
15-25
14-26
11-25
Total-71-130(pr)

Comment #106 - Posted by: Jonblaze at December 11, 2010 3:03 PM

Bench (185#): 5,4,4,3,3 = 19
Pull-ups: 27,21,20,17,15 = 100 (pr by 20)

Total: 119 (pr by 13)

2nd time doing bench as rx'd. Not as many reps this time as last (26). But shoulder position is much better than previous. Been doing a lot of shoulder mobility stuff (kstarr) and my shoulder is in a way better position. Bench was pain free and scapula stayed in a good position (as opposed to before where it would drift away from my spine during a set).

Killed pullup pr by 20.

Comment #107 - Posted by: Ronnieboy at December 11, 2010 3:19 PM

195#
20/50, 10/40, 10/40, 8/32, 8/32 total=250pr

Comment #108 - Posted by: JDisch at December 11, 2010 3:30 PM

m/35/165
10/30
9/24
8/19
7/19
6/12

Comment #109 - Posted by: J. Galt at December 11, 2010 3:48 PM

Thanks for videos, guys. New to CF and they're always helpful to me and impressive to watch. Not sure if the ballbusting on form is a new thing on this site or not. But, I hope the negative comments of a few don't discourage you all from posting videos. Pretty sure that 99%+ of us realize that you don't need comments from the peanut gallery about how far your chin got over the F'ing pullup bar, etc.

Comment #110 - Posted by: Jack D at December 11, 2010 3:57 PM

Bench Press: 3,2,2,2,2
Pullups: 21,16,15,15,12
Total: 11/79

My total pullups are up 5 from last July. This is the first time I've done Lynne with bench presses instead of ring dips, and these are obviously a lot harder for me. Every rep was slow and ugly. Rested about 1 minute between sets.

Comment #111 - Posted by: Alton 31yo, 5'11", 175lbs at December 11, 2010 4:02 PM

I don't get why people get all mad when others call foul on form...how can you even count a pullup of any kind without your chin at least coming level with the bar? Let's just drop all form completely then, and we'll start with the OLY lifts.

Comment #112 - Posted by: Phillip Barnett at December 11, 2010 4:11 PM

started with 155# (3/4 bw) then dropped to 135# (2/3 bw) after 1st round

4/16, 10/11, 7/10, 6/11, 4/10

Comment #113 - Posted by: Callum at December 11, 2010 4:17 PM

Male, 38 yo, 151#, 68"

Wod
5 reps each event 5 rounds

Comment #114 - Posted by: Karl at December 11, 2010 4:22 PM

155lb

3/15, 2/13, 3/12, 2/10, 1.5/9
(had a spotter starting 3rd round)

m/23/6'2"

Comment #115 - Posted by: dmc at December 11, 2010 4:27 PM

Had to take a week off after "death by pullups" last time that came up.. arm issue. Wasn't sure if I was ready for maxing on pullups just yet, would like to have done it though. :(
Worked 2 biggest weaknesses...

"Nate"
2 Muscle-ups
4 Handstand Push-ups (head to weights)
8 1 Pood Kettlebell swings

6rds
Pr is 7. Mus felt a little quicker, happy with that... HSPUs very slow, but really tried to get closer to ground.

Comment #116 - Posted by: brittk at December 11, 2010 4:44 PM

175 pounds

4, 4, 4, 4, 4
10, 10, 9, 7, 7

Comment #117 - Posted by: Seigs at December 11, 2010 4:59 PM

BW = 195

28/30
21/26
16/20
9/13
6/10
5/11

32/m/5'10/195lb

Comment #118 - Posted by: Allen at December 11, 2010 5:09 PM

Every time I hear the absurd argument against kipping pullups I really want to see those who argue against it go against someone like Montoya or Spealer in both strict and kipping pullups. Do a max set of strict and then a max set of kipping. I'll put my money on Kevin and Chris winning both efforts. I think too many people assume that someone kips because they can't do dead hang. We can do strict pullups, we just find the right time and place for them. Trying to maximize the work done (in the case of max reps) or power output (reducing that time) isn't the time to do "strict" pullups.

Ignorance at it's best.

Comment #119 - Posted by: soxfan at December 11, 2010 5:14 PM

M/24/145lbs/5'8"

Only 135lb BP
7/12
5/8

Then moved to 45lb d-bells because I lost my spotter
9/6
8/7
6/8

Comment #120 - Posted by: Andrew at December 11, 2010 5:15 PM

160lb
12/35
12/25
12/30
9/24
9/25
BP-54 / PUs-139
total=193 (PR)
Pus definitely improved a lot. The BP was lacking a bit. This is the first time I have done this WOD at 160. My second attempt at this WOD was my PR for a long time. I weighed 150 then, it is interesting to see the results.

Comment #121 - Posted by: Magnus 25/5'8"/160-165 at December 11, 2010 5:15 PM

errr, don't remember my reps, but it was motivating.

Comment #122 - Posted by: clark at December 11, 2010 5:38 PM

did push ups with feet on 18" box (estimate equiv to 135# bench) and jumping pullups (due to strained lat)
15/20, 20/20, 20/20, 25/20, 20/20

Comment #123 - Posted by: Brian R 48/6'2/185 at December 11, 2010 5:52 PM


235# (with strict pull-ups) 9/8; 9/5; 5/4; 7/5; 4/5
fun one!

Comment #124 - Posted by: Daniel at December 11, 2010 6:11 PM

24 / M / 5'9" / 135lbs

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

200-210-220-225-225-230-230-230-225-225

Comment #125 - Posted by: BC at December 11, 2010 6:57 PM

# 75 for bench
Be / PU
8 / 18
9 / 18
8 / 16
7 / 17
7 / 15
_________
39 / 84
123 total (PR)

Comment #126 - Posted by: thinlizzie at December 11, 2010 6:59 PM

21/24,15/20,9/14,9/15,8/11

Comment #127 - Posted by: Libbie at December 11, 2010 7:18 PM

32yo 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 5-5 155lbs x 3-3 175lbs x 2

As rx’d:
Body weight bench press @ 175lbs: 12-7-5-6-5 = 35
Pull ups: 20-12-10-12-10 = 64
3 minutes rest per round
Foam roll after
Compared 100113 Bench press 11-8-5-6-5 = 35 Pull ups 32-25-20-20-16= 113

Comment #128 - Posted by: Sesoku at December 11, 2010 7:19 PM

m/165

bench @ 170

15/40
14/35
13/30
12/26
9/26

Comment #129 - Posted by: jnel at December 11, 2010 7:35 PM

Comical to hear someone refer deadhang pullups as a "isolation exercise"

Comment #130 - Posted by: willie at December 11, 2010 9:51 PM

As Rx'ed

155# Bench Press

1. 13 12
2. 10 11
3. 7 10
4. 7 10
5. 8 11

Comment #131 - Posted by: DajM M-33/5'7"/153 at December 11, 2010 10:04 PM

BW 182 did 185 bench, 15/20, 14/19, 11/15, 10/15, 10/15. Total 144. Up 19 from when I did this 3 weeks ago.

Comment #132 - Posted by: Shaw at December 11, 2010 11:51 PM

Remember when they posted the "World record King Kong (sic)" ?
They claimed that guy didn't do full reps and whatnot.
What about Mikkos boxjumps, I'd say at least half hasn't got full hip extension.

And the KBS in the pic, don't even get me started, it's not that much higher than a russian swing, only with poor technique.

When you look at many of the videos on mainsite they all look like this, all you aspiring CFers, train your coaching eyes!

Comment #133 - Posted by: Angry Norwegian at December 12, 2010 1:47 AM

165LB's and deadhang pullups
8/10
7/10
6/8
5/7
4/8

Comment #134 - Posted by: Jhaley 26/M/6'/165lbs at December 12, 2010 4:13 AM

Rx'd: BW 165; P/U's deadhang

15/24
11/20
10/21
ll/20
9/21

Comment #135 - Posted by: ArcLite M/35/69"/163 at December 12, 2010 4:47 AM

2010-12-12:176. (12X3,10,11)(25,23,22,23,26) Sub 35min.
2010-01-13:169. (55)(114)
2009-07-24:143. (51)(92)
2009-06-06:102. (32)(90)

Comment #136 - Posted by: gs at December 12, 2010 6:44 AM

Body weight is less than 175, modified loads and substituted dead hangs :)

1) 175 X 3; dead hang pull-up X 10
2) 155 X 8; dead hand chin-up X 6
3) 155 X 6; dead hang close grip pull-up X 5
4) 160 X 5; dead hang close grip chin-up X 6
5) 175 X 3; dead hang wide grip pull-up X 5

Comment #137 - Posted by: José Riesco III - M/25/5'9"/170 at December 12, 2010 9:19 AM

# 75 for bench
Be / PU
7 / 21
9 / 23
8 / 25
7 / 30 :)
7 / 16
_________
38 /115
153 total

Comment #138 - Posted by: em :) at December 12, 2010 9:30 AM

m/41/158
160: 30/23, 20/20, 14/15, 10/11, 8/10
total: 82/79

Comment #139 - Posted by: Seth H. at December 12, 2010 10:03 AM

m/23/155
#155&20lb vest on pullups
21/20,18/20,15/20,15/20,15/15
no spotter

Comment #140 - Posted by: willie at December 12, 2010 10:38 AM

sub'd 90# db for bp
10/15
8/12
5/10
6/15
6/12

Comment #141 - Posted by: greg 39/6'3"/217 at December 12, 2010 11:24 AM

35 yom 210 bwt

1 min on / 1 min off of rowing for distance
2998m in 10 minutes

3rds of lynne
210lb bench 15/10/10
dead hang pu's 8/8/8

Comment #142 - Posted by: brian t at December 12, 2010 11:44 AM

Hotel workout. Push-ups and desk rows.
46/16
35/12
34/14
31/12
30/11

Comment #143 - Posted by: hillmanb at December 12, 2010 11:46 AM

m/48/176
12/36
10/30
8/30
7/21
7/21

Comment #144 - Posted by: Troy at December 12, 2010 12:25 PM

m/39/76/210

Scaled bench to 185#:

2/16
2/14
3/12
2/10
3/10

Total 74; last time 72. Better on PUs, weaker on bench.

Comment #145 - Posted by: Chas at December 12, 2010 1:15 PM

m/178cm/86kg/34y
86kg 6/27 6/27 5/25 5/25 5/25

Comment #146 - Posted by: gepeto at December 12, 2010 1:21 PM

175 lb for bench
Rd 1: 12/35. Rd 2: 12/35 Rd 3: 11/32. Rd 4: 10/30. Rd 5: 10/35.

Comment #147 - Posted by: Casey P M/43/5'10/173 at December 12, 2010 1:41 PM

14, 60
11, 53
10, 51
Total 199 PR by 25!

Yeehaw, now I'm within 2 reps of my teenage record. Congrats on the PR Jim D.

Thanks to Lynne for all the excellent shepherding of the main site.

Comment #148 - Posted by: mas 53/M/152 at December 12, 2010 2:34 PM

M/64/179-"Lynne"
Five rounds for max reps of:
Body weight bench press (scaled to 157)
Pull-ups
4/15,3/15,3/14,3/13,3/10


Comment #149 - Posted by: peejay2 at December 12, 2010 2:52 PM

subbed dips for bench press

15/12, 12/10, 12/9, 10/9, 9/10

Comment #150 - Posted by: Manchild at December 12, 2010 3:03 PM

3 mile run
21:49
then
3 rounds
10 (155#) BenchPress
10 Pull-Ups
was fighting a cold.
Need to max out reps next time.

Comment #151 - Posted by: dyagg at December 12, 2010 3:11 PM

175 lb

8/15
9/14
7/12
6/12
5/10
Total: 35/63

Comment #152 - Posted by: JKWC at December 12, 2010 3:20 PM

175#

17/30
16/21
12/20
10/16
10/12
Total: 65/99

Comment #153 - Posted by: lewis at December 12, 2010 3:22 PM

24 / M / 5'9" / 135lbs

110lb (80%bw) bench press

9/21, 7/19, 6/14, 4/12, 3/11

Comment #154 - Posted by: BC at December 12, 2010 4:10 PM

31 yom, 190 lbs


7, 27
7, 25
7, 23
5, 20
6, 20

Comment #155 - Posted by: Jeff Weltmer at December 12, 2010 4:32 PM

Been a while since i have read the comment section. Lot more hatin' than I remember.

Comment #156 - Posted by: Michael at December 12, 2010 4:43 PM

M/23/180/6'2"

As Rx'd:

10, 30
8, 18
7, 15
5, 20
5, 18

Comment #157 - Posted by: Jordan D. at December 12, 2010 9:33 PM

165 lbs.
9/32
7/32
5/32
Ripped hands wide open. DNF.

Comment #158 - Posted by: Xman at December 12, 2010 9:52 PM

#185/pullups
20/15, 14/12, 10/8, 7/9, 9/8
total: 60BP, 52PUs.. still can't get kipping down...
performed at SpitFire CrossFit Gym, Joint Base Balad, Iraq

Comment #159 - Posted by: Don M at December 12, 2010 10:14 PM

5 rounds:
165lb bench press (11,10,07,07,08)
pullup (10,08,10,08,08)

087 12/12/2010 (43, 044)
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)

Comment #160 - Posted by: johnathon in seattle 29/5'8/166 at December 12, 2010 11:12 PM

cfwu (1 round only)

165# BP

13,25
11,24
9,20
8,18
6,20

Comment #161 - Posted by: Tim 34/5' 10/ 165 at December 12, 2010 11:41 PM

Bwt 150
54 BP
120 pull-up's

Rowed 10k 7 hours prior

Comment #162 - Posted by: Mad Max at December 13, 2010 12:20 AM

170 pounds

12/30, 9/17, 9/20, 9/20, 7/15

total 46/102

Comment #163 - Posted by: Devin D 27/175/6'2'' at December 13, 2010 3:36 AM

@ 175, not 170

Comment #164 - Posted by: Devin D 27/175/6'2'' at December 13, 2010 4:05 AM

m/42/6'0"/193

Done in hotel - benchpress on machine

1 - 20/25
2 - 15/15
3 - 15/15
4 - 15/13
5 - 15/15

Comment #165 - Posted by: Jeff H at December 13, 2010 4:33 AM

m/42/6'0"/193

Done in hotel - benchpress on machine

1 - 20/25
2 - 15/15
3 - 15/15
4 - 15/13
5 - 15/15

Comment #166 - Posted by: Jeff H at December 13, 2010 4:34 AM

185#
10/30
7/20
6/17
6/15
6/17

Comment #167 - Posted by: tdhalls at December 13, 2010 4:55 AM

M/175/41/6'

BP 175 PU
10 30
7 27
7 25
5 22
5 20

Comment #168 - Posted by: Judd at December 13, 2010 6:18 AM

135lb

*hands full of old rips so didnt stay on bar 2 long ....5th round i got 5 more :) yaya ughhh

4/25
4/22
4/23
4/24
4/27

Comment #169 - Posted by: jen osborn f/26/175/5'115'11 at December 13, 2010 7:23 AM

Paul: (195#) 17/43, 9/21, 6/20, 7/18, 7/20 = 168
Gunnar: (185#) 15/29, 9/25, 9/20, 7/15, 5/15 = 149
Jen: (95lbs~bodyweight 125) 7/21, 7/15, 8/18, 7/16, 6/17 = 122
Chris: (115#) 11/12, 8/12, 10/12, 8/9, 7/7 = 96
Eric: (210#) 5/20, 5/15, 4/18, 4/15, 5/16 = 107
Harold: (225#) 6/15, 10/15, 8/11, 8/13, 6/15 = 107

Comment #170 - Posted by: jenniferg at December 13, 2010 7:45 AM

13/21
12/20
7/17
7/17
5/10

Comment #171 - Posted by: Repto M/40/5'11''/225 at December 13, 2010 8:31 AM

WOD #12. Two days late, but done. Scaled to around 85% body weight for both exercises. 220 lb. bench and 40 lbs. assistance on pull ups.

14/5, 11/5, 8/3, 8/3, 8/3

The lesson as always, I'm too heavy. Not going to be a fun holiday trying to avoid cookies and other evil treats.

M/42/5'11''/255

Comment #172 - Posted by: Pat Overton at December 13, 2010 8:51 AM

m/44/6'4"/187

1 - 185# 2/8
2 - 185# 1/7
3 - 185# 1/6
4 - 175# 2/5
5 - 175# 2/5

Comment #173 - Posted by: knodes at December 13, 2010 8:55 AM

Carole
F/52/5'6"/133

bench with 115#/kipping pull-ups:
7/16
7/20
7/21
7/20
7/16

Kevin
M/51/5'11"/172

ring push ups/kipping pull-ups
(left shoulder doesn't like bench)

24/29
17/23
15/19
14/18
12/18

Comment #174 - Posted by: Kevin C. at December 13, 2010 10:01 AM

BP 13(pr),8,7,4,4
PU 29, 20, 15, 10, 13
total 123 (PR 133)
3 minute rest between rounds
grip was limiting factor on smooth chrome bar

Comment #175 - Posted by: Jette 41/M/5'11"/175 at December 13, 2010 10:16 AM

btw 185

7/23
5/18
4/15
4/15
4/12

chest was still sore from doing linda last week (got 8 on 1st round of bench on that). probably could have gotten 10 reps if it werent for that. grip was what failed on PUs.

Comment #176 - Posted by: Eamon at December 13, 2010 11:18 AM

btw 185

7/23
5/18
4/15
4/15
4/12

chest was still sore from doing linda last week (got 8 on 1st round of bench on that). probably could have gotten 10 reps if it werent for that. grip was what failed on PUs.

Comment #177 - Posted by: Eamon at December 13, 2010 11:18 AM

150# bp: 14,10,7,6,6
SUB 80# pd: 24,16,10,9,12

114 total
previous 138

Comment #178 - Posted by: Ticotexas M/41/69/157 at December 13, 2010 11:30 AM

m/32/170lb/5'8"

btw 170

13/22 12/20 10/20 8/18 7/20 = 130

Definately need to work on my pullups! Hopefully I can do 64 straight kipping pullups someday! Great job Kevin!

Comment #179 - Posted by: Adam Hamm at December 13, 2010 11:45 AM

23/30
20/24
15/26
12/30
11/20

Bodyweight = 144 lbs.
Gave up the gloves after round 2 and did better on the pull ups. However, my hands ripped something nasty.

Comment #180 - Posted by: Mik at December 13, 2010 11:46 AM

12/13: 179 (PR)
7/25/09: 173
4/23/09: 162
11/26/08: 142
11/6/08: 130

12/13 rounds: 14/30, 12/25, 12/25, 11/20, 9/21 = 179

Comment #181 - Posted by: Honcho M/32/5'10"/180 at December 13, 2010 12:01 PM

Lynne rx’d 7/33 – 5/30 – 4/24 – 3/23 – 3/18, 151 reps total, PR by 11 reps! No progress on BP, somewhat bummed about that, but good progress overall.

Comment #182 - Posted by: Kamper M/46/205/74" at December 13, 2010 12:53 PM

190#

20/35
16/30
15/30
14/25
12/21

Comment #183 - Posted by: Kevin - m/39/6'/190 at December 13, 2010 1:11 PM

10, 26
10, 21
9, 20
8, 21
7, 19

Haven't done this one in a couple years. Fun workout, disappointed with results.

Comment #184 - Posted by: Tim F. at December 13, 2010 2:20 PM

CFWU x3

13/17
10/13
7/12
6/9
5/11

bp: 135#

Comment #185 - Posted by: Matthew at December 13, 2010 2:32 PM

195 lbs

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

did dead hang pullups and not much rest

Comment #186 - Posted by: Marky Mark at December 13, 2010 2:53 PM

BP (180 lbs): 6 + 5 + 4 + 4 + 4 = 23
PU: 19 + 15 + 15 + 12 + 14 = 75

Comment #187 - Posted by: fosterww98 at December 13, 2010 3:36 PM

175lbs

pu: 12/9/7/5/5
bp: 9/6/5/5:5

Comment #188 - Posted by: Hale at December 13, 2010 4:00 PM

M/34/5'4"/141lbs
Bench with 145lbs
Bench PU
21 58
16 45
13 46
10 31
10 30
----------
70 210

Comment #189 - Posted by: Matthew Burritt at December 13, 2010 4:05 PM

M/34/142lbs/5'5"

bp: 16, 13, 11, 9, 9
pu: 44, 33, 34, 27, 25

Comment #190 - Posted by: Brandon Burritt at December 13, 2010 4:15 PM

m/22/5'10"/170

170# bp
16/28
13/24
11/20
8/18
7/12

total reps: 157

Comment #191 - Posted by: Dan Lav at December 13, 2010 5:27 PM

BP 175#

BP: 6/6/5/5/4 = 26 total
PU: 26/25/21/21/21 = 114 total

140 total (PR by 4 reps)

less progress than it should be
work on BP a little

Comment #192 - Posted by: Pete - Decatur at December 13, 2010 5:41 PM

BP @ 135#
Dead Hang PU

4,13
8,13
5,10
6,9
4,8

Comment #193 - Posted by: mcdontron at December 13, 2010 6:27 PM

no bench available so subbed in 1/2010:
20# backpack push ups
strict pullups to fail
assisted pullups to fail, feet on 5' ladder

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

12/13/10: @185#
20# backpack push ups
kippng pullups
32 15
28 14
28 12
20 12
22 12

Comment #194 - Posted by: bert M/41/72"/180 at December 13, 2010 6:43 PM

BW 190
13/33
12/35
12/35
7/32
7/20

Comment #195 - Posted by: Rosie in Atl at December 13, 2010 7:21 PM

165lbs Bench 24/18/15/11/9
BW Pullups 33/24/17/15/14

Comment #196 - Posted by: Ronnie Oswald at December 13, 2010 8:09 PM

Jase - Great job Bro. Just do it at 65kg next time and shut everyone up. I would hate to think what you would do with 40kg!!!!!

All the haters - post your videos and have a shot, otherwise just pull your heads in. Hate the negativity on the boards these days.

Bring back the FRAT days!!!!

Comment #197 - Posted by: Rookie at December 13, 2010 8:16 PM

Bench Press 92.5kg / Bodyweight Pullups

3 / 21
2 / 20
2 / 15
2 / 15
1 / 15

Total: 10 / 86

Lost it mentally on last set. Think I could have bench pressed 1 more but felt left shoulder 'slide'.

2.5kg heavier than last time.

Comment #198 - Posted by: JT at December 13, 2010 9:41 PM

Has noone mentioned the lack of chins clearing the bar on some of those videos, or can I just assume that those comments were deleted and written off as "hating?"

Look: People are impressed by what these people do regardless. But if they are going to be posting videos of them as an example to be set for all, and if they're going to continue to say they're going to enforce form and ROM standards at the games, they should hold the videos to those same standards.

Thing is, it's really not even any harder to get to neck level instead of nose level if you're used to it. And one could make the argument that by cutting the ROM short, you're taking away from the upper/middle back stimulation necessary to maintain proper shoulder balance for future health & stability in that joint. Take it from someone whose posture got so bad that a full range pullup became impossible for a while... getting all the way up there is important.

I'm here every day watching the videos because I respect these people, their achievements, and their work ethic. I hope I'm not branded a "hater" for pointing out what should be obvious to everyone.

Comment #199 - Posted by: Dave at December 13, 2010 9:46 PM

M/39/185/5-10
AS Rxd.


Today 12/13/10 =
BP = 10-12-8-8-7 = 55
PU = 45-36-30-30-30 = 171
total = 55/171 = 226
Blister ripped on 4th rnd of PU, but more mental than physical. Was on track through first 2 rnds, but wheel came of last 3. Clearly a loss of strength in Bench, so I need to make sure I keep the triceps into the warm up, and realize that the PU probably had and effect, tough to get my HR down after each one. With more rest maybe a few more each but maybe a plus 10 total. Either way I could have gotten 50 PU on first rnd but left a few on the table as 4 rnd to go. Maybe should have left a few more to pace better. Either way a pretty good effort all around.

7/24/09 = 60/145= 205
1/18/10 = 66/182 = 248

Comment #200 - Posted by: Matt A at December 13, 2010 10:56 PM

18/30
14/30
11/25
10/23
8/20

61/128= 189pr

45/113 last time for 153

Comment #201 - Posted by: B-Mo M/6'/190/33 at December 14, 2010 6:55 AM

M/23/70"/195#

195#:
7/10
9/10
7/8
7/8
8/10

Comment #202 - Posted by: Bill Gibson at December 14, 2010 6:59 AM

190#
B -PU
15-26
10-20
8 -18
7 -18
5 -16

45-98(pr)
Last Time
55/88

Comment #203 - Posted by: ferb44 190# at December 14, 2010 8:37 AM

175#

12/30
9/25
6/17
5/17
5/20

Comment #204 - Posted by: Ukkrew at December 14, 2010 10:21 AM

160#

9/12
7/11
8/10
6/11
6/10

Comment #205 - Posted by: egan m/22/69''/160 at December 14, 2010 12:16 PM

195#
8/16
8/11
6/11
6/9
5/9

33/56(31/56 last) couldn't hardly kip at all so pullups sucked.

Comment #206 - Posted by: Bells at December 14, 2010 12:37 PM

Dave @ #199, well stated and fair assessment. No one should call you a hater for your observation.

Comment #207 - Posted by: F15E_WSO/M/48/180 at December 14, 2010 1:24 PM

CFWU x 3 with Ring DIps vs Pullups maybe a mistake....

Absolutely punked at this. Dropped wt to #155 and did 5 rds of 12 BPs and 10 PUs, the BPs were all broken up but felt that I needed to labor through 60 as a minimum, BP has steadily degraded over the 3 yrs of CF. I generally don't care but in this case I felt 60 reps at #155 would be better than the 20-25 I would have gotten at BW and MRAP.

Comment #208 - Posted by: F15E_WSO/M/48/180 at December 14, 2010 1:28 PM

BW 165 lb

17/27
15/24
11/21
9/20
8/15

Total 60/107 = 167

Comment #209 - Posted by: Anthony T at December 14, 2010 2:46 PM

15.17
10.20
7.15
6.15
7.9
@175

Comment #210 - Posted by: holmes11b at December 15, 2010 6:16 AM

185 #: 12, 9, 6, 8, 5
Pullups: 14, 12, 11, 10, 4 (deadhang)

Comment #211 - Posted by: Lando at December 15, 2010 7:43 AM

205
11/30
8/24
8/22
7/23
6/18


Comment #212 - Posted by: bill m/51/72"/207 at December 15, 2010 2:33 PM

Scaled Bench Press to #175
11/23
8/15
5/15
5/13
3/13
Total: 32+79= 111

Comment #213 - Posted by: GU997 M/41/185/5'10" at December 15, 2010 2:48 PM

85lb bench #8 on pullup assist
6/10,6/12,6/10,6/10,6/10
total 82

Comment #214 - Posted by: pgily at December 15, 2010 5:21 PM

8/15 all 5 rds
total 115

Comment #215 - Posted by: ecp2 at December 15, 2010 5:23 PM

M/50/153/1-1-06

Subbed Push-ups (can no longer bench due to shoulders)

PU Push-up
22 20
19 15
15 12
15 12
15 12

Comment #216 - Posted by: bingo at December 16, 2010 10:20 AM

Scaled (5th)
BW- 235# Bench- 185# (2 min rest between sets)
6-2/6-6/4-5/4-4/4-5
Total= 24/22 (PR)
Get spot! and at least 5 reps.

Comment #217 - Posted by: Phoenix at December 16, 2010 11:39 AM

topless front shot...oh my, where are all the porn comments?

Comment #218 - Posted by: Troy at December 16, 2010 11:52 AM

BW 165 lbs (75 kg)
8/26
7/27
6/25
6/27
5/25
->32/130 = 162 (w/ good rest b/w sets). Definitely found one of my weak spots.

Comment #219 - Posted by: AndersB at December 16, 2010 2:06 PM

If this WOD weren't already called "Lynne" it could be the GEICO WOD - even a caveman can do it!

Comment #220 - Posted by: craig at December 17, 2010 3:18 AM

"Lynne"

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

5/22
5/21
5/17
5/17
5/17

119

*Rest interval of 3:45 between rounds.


Compare to 100113

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

119

Comment #221 - Posted by: Louis Herrera 51 70" 180 at December 17, 2010 6:18 AM

225# on bench
10/20
8/15
5/12
5/13
5/10

Comment #222 - Posted by: marty c m/48/6'/240 at December 17, 2010 9:25 AM

No bench, subbed HSPU.
HSPU: 18,14,11,8,6
PU: 20,13,12,12,11
totals: 68+57=125

Comment #223 - Posted by: Harpo m/43/145/5'7" at December 17, 2010 4:15 PM

No spotter, subbed 70# dumbbell press

8/21
6/15
5/15
4/13
4/16

Comment #224 - Posted by: Garth M/28/6'2"/185lbs at December 18, 2010 9:25 AM

WOD: BW:182 used 185for Bench

1. 20/46
2. 18/35
3. 16/36
4. 12/35
5. 9/24

total 251

my wife:
bench at 55lbs
1 medium band for pullups

1. 15/6
2. 20/13
3. 18/15
4. 18/15
5. 16/15

total 151

m/27/182/177cm

Comment #225 - Posted by: AJ at December 18, 2010 10:37 AM

198 lbs.
Dead hang pullups and no spotter so I left one in the tank on bench.

20/15, 15/10, 11/10, 11/9, 9/9

Last time:

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.

Comment #226 - Posted by: kgw at December 18, 2010 12:23 PM

135 lb bench
5/9
5/6
4/7
5/6
4/3

Comment #227 - Posted by: Bill at December 18, 2010 3:23 PM

m/37/5'9/181
CFWU-3. Reg except 12 pushups instead of PU. 2nd. Superman. Burgener. DU.
BP: 180
BP: 15,11,9,9,8
PU: 24,17,15,16,16
No spotter on bench kept me from pushing for last rep. Grip tough on PU. Used swingset for 3rd round.
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

Comment #228 - Posted by: jrm at December 18, 2010 7:55 PM

20/18 19/18 15/16 16/15 14/14

Comment #229 - Posted by: Demko at December 19, 2010 9:16 AM

M55yo

Can never hit these power w/o w/someone else. Benches were apprehensive as I didn't want to push that extra rep. and force myself to failure and/or dumping the weight. Used blue band on pull ups to force myself to rep the pull ups.

51 reps (suck)
4/7, 6/7, 4/6, 4/5, 3/5 One in the tank on 1,3,4

Comment #230 - Posted by: do_b330 at December 19, 2010 11:13 AM

m/32/179/73"
BP: 180/8,5,4,170/6,155/8
PU:16,14,12,10,10

Comment #231 - Posted by: matthew lee at December 20, 2010 5:25 AM

Not enough time to get to it today. Go figure.

21/m/5'11"/174

Comment #232 - Posted by: Logan S at December 20, 2010 1:23 PM

Scaled. Almost ashamed to post on this site. haha!

3 rounds
Push Ups and Pull Ups
22/11
11/5
13/4

After that, I just practiced. Did a few pushups on my knees, etc.
Amazed at how much a shoulder injury can hurt performance.

Comment #233 - Posted by: Augustus at December 20, 2010 1:27 PM

m/33/6'/184
Sub'd parallel bar pushups for bw bench press
18/13
11/10
9/8

Stopped at three rounds - 5 too much at this point.

Comment #234 - Posted by: Montana at December 21, 2010 9:01 AM

M/25/158 GregAWU

Bench: 7,6,6,6,6
Fat-bar PU: 25,21,21,20,21

Total 139

Comment #235 - Posted by: Y. Zhou at December 21, 2010 3:23 PM

bw 175
135# bp

15/22
12/20
10/18
11/15
10/14

Comment #236 - Posted by: bookworm at December 22, 2010 3:06 AM

bench 145: 15, 12, 8, 6, 6
PU: 30, 20, 15, 10, 10
CG gym

Comment #237 - Posted by: ajax at December 22, 2010 7:37 PM

Previous Tonight

Benched 185 Benched 185

8 10 9/11
9 11 8/11
10 12 6/9
10 11 7/11
9 10 7/9

Usually I show improvement on this I didn't...only difference was the first one was done at home and the second done at JC

Comment #238 - Posted by: Cleveland at December 22, 2010 10:49 PM

14/21
12/20
10/21
9/19
8/15

Comment #239 - Posted by: N.athan L. 30/6'/180 at December 23, 2010 11:33 AM

12/19
8/15
6/12
6/10
7/10

Spaced start every other minute on the minute

Comment #240 - Posted by: dsm19 M/31/6'0/210 at December 24, 2010 7:55 AM

82k

6/15, 7/15, 7/15, 7/14, 7/13

could use a spotter around here

Comment #241 - Posted by: zenoperegrinus at December 26, 2010 4:24 AM

Missed...on honeymoon in Costa Rica!

Comment #242 - Posted by: Miyagi 30/m/168.6# at December 28, 2010 5:31 PM

8, 6, 6, 4, 4
18, 12, 12, 10, 10
Total: 90

Weight lifted: 175
Actual Weight: 183

I couldn't weigh myself until after so I just guessed.

Comment #243 - Posted by: Doug Sunshine at January 2, 2011 1:45 PM

225lb/no assist pu - no breaks between

5/10
4/8
4/7
3/7
2/6

Comment #244 - Posted by: JerryM (m/39/6'2"/240) at January 6, 2011 6:11 AM

BP @ 185#: 20, 13, 10, 8, 9 = 60
PU: 46, 33, 30, 25, 25 = 159

only 2-3 min rest b/w sets

Comment #245 - Posted by: MoGreene at January 7, 2011 12:51 PM

CFWUx3 (No PUs, sub BP for dips 45 rd 1, 95 rd 2 & 3)
165 bench
10-30, 7-30, 5+1-25, 5-24 3+1-22
(+1 was an assisted rep)

Comment #246 - Posted by: Doug at January 10, 2011 11:38 AM

BW 180
23/50, 15/37, 13/32, 12/33, 9/28

Comment #247 - Posted by: Matt Temesy at January 11, 2011 11:39 AM

CFWU
BWU
WOD:Max rep bw bp (225)/max rep dead hang pull-up
15/6
8/6
6/5
4/4
6/6

Comment #248 - Posted by: Seth (M,32,6'3",225) at January 20, 2011 9:14 AM

5 Rounds max reps bw bench and Pull Ups
Bench: 155 x12, 175 x4, 155 x8, 175 x4, 175 x4
Pull Ups: 15, 9, 5+3kip, 4+2kip, 4+1kip

Current body weight 175
25 min

Comment #249 - Posted by: joe138 at January 25, 2011 3:08 PM

Done on 25 Jan 11
160 lbs
8 / 21
6 / 15
8 / 13
7 / 12
6 / 10

Comment #250 - Posted by: mlt at January 27, 2011 4:57 AM

M/33/5'9"/155

As rx'd (155lbs BP)

9/40
8/30
6/30
6/30
5/30

Comment #251 - Posted by: Antun Karlovac at January 30, 2011 9:45 PM

m/33/5'9"/163

6/15
6/14
3/8
3/6
2/6

Comment #252 - Posted by: jiggastemple at February 24, 2011 1:35 PM

5 Rounds max reps
Bench (smith machine): 135 x10, 145 x6, 155 x4, 165 x3, 165 x3
Pull Ups (underhand): 9, 8, 6, 6, 5

Current body weight 165
15 min

Comment #253 - Posted by: pete99 at March 9, 2011 12:09 PM

Just did this last night.

21/36
20/38
18/35
18/35
17/40

94/184

Total: 278

Good WOD.

m/26/5'7"/140

Comment #254 - Posted by: blake at March 10, 2011 10:55 AM

5rds 12 x 60k + 12 pull ups

Comment #255 - Posted by: Silva at April 7, 2011 4:58 AM

M/28/6'0/180 lbs

Benchpress: 16, 15, 13, 14, 17 = 75 (no spotter)
Pullups: 27, 23, 25, 27, 30 = 132
Overall: 207

Loved the WOD...

PS: Damn those lounges from yesterday's WOD. :)

Comment #256 - Posted by: Lutz at April 15, 2011 5:16 AM

165#-strict pu
bp 5 4 1 1 1
pu 2 4 3 2 1

Comment #257 - Posted by: dcyn at May 21, 2014 6:56 AM
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