After all this time, never knew I could rest between bench press and pull-ups!

Me neither. I thought it was right to the bar.

Dave Lipson weighs 205???

From the orig video demo he did it that way, but no list of time he took between sets. Not to sure how I'm going to attack this, prob just going to do my rep/set's when ever I feel ready. Since this isn't some thing we do a lot in Crossfit I don't want to be hard core for personal records if you know what I mean.

Opinions on whether it is better to do a small handful of reps per round at bwt, or lower weight 10-25% and get in more reps?

And on best sub for pullups? I've been using burpees or KBS, which don't fry elbows -- am open to other suggestions.

m/22/6'1/185

Just did this last week (and felt much better about it before seeing Dave and co.'s scores):

13/25-11/22-10/21-6/17-6/18 at 185 lbs
-> 149 total reps (pr)

Go to the compare link and look at the comment made by "bingo". That is a good explanation for how to attack this wod.

Anyway I could get the song title/artist name for the Vault Lynne Demo vid?

If I'm doing non-kipping pullups, what number should I shoot for? For example, Murph calls for 100 (I'm assuming kipping-style), what would be a scaled down number for traditional pull-ups?

How do strict pullups compare to kipping pullups as far as total reps? For example, Murph calls for 100 pullups (kipping style, I assume), so what would be a number to shoot for with strict pullups?

@Brian Yeager: I don't think there is a scale down number from strict to kipping. Do as many as you can strict for this wod if you can't kip but in my opinion you should also try to learn kipping.

This is just the weirdest thing in the world... I took the last three days off for a nagging back pain, and decided to workout today, and seeing that it was a rest day, I went on YouTube and just typed in crossfit wod and I saw this workout and decided to do it today. Then I went on the mainsite to check tomorrows workout and got hit with major Deja vu lol anyways here's my results
M/18/150lbs
13/20, 9/15, 7/14, 6/14, 4/20

how long is the rest in between

Awesome video

46yom/6ft/185lbs

This one should be interesting, I barely ever do bench press since my winged scapula...I'll attack this one as hard as I can...

20/17-16/12-15/12-14/10-12/10 at 225 lbs

shouldn't traditional pull ups be done since this is not a time event?

If you look back to an archive from, for example, May 2008, generally the comments for a WOD have 600 or 700 responses.

These days its generally between 200 and 300. Do you guys think that CrossFitters just check the site less often? Because of the many boxes available? Just something I'm a little curious about, seems CF is more popular than ever.

In my opinion this a far better workout done with no rest between exercises and with fixed 5min break between rounds. I don't even let our athletes chalk up between the two exercises, they have to do that before they get on the bench. We have tried this all the different way and this, in my opinion, gets exactly out of this workout what was meant to come out of it.

Someone asked the question about how many reps at bodyweight you should be able to do before you scale down and I think the number is 8 when you are fresh. Any less and you are better off picking a weight you can ideally get 10-12 reps with in that first round.

Chris Harrison
CrossFit Lions

body weight bench press.....it's the smell of desire m'lady, hahaha

I did this today before even looking at the site! Cool

200# bench 13/11/8/7/6 = 45

Strict PU w 20# vest: 15/13/10/12/15 = 65

Total: 110 reps, never used a weight vest for pull-ups till today..

23/40
16/25
15/30
12/20
8/23
at 210 lbs.

GFBD.

What song is playing on the "Vault" video for the WOD?

BP: 12,10,7,5,4
PU: 20,17,14,12,10

m/46/185

16/33 12/26 10/22 9/22 8/20

35/19 25/10 22/10 20/10 20/10. 150# I need to work on pullups.

#17 I also like traditional pullups here. There's no need to add the very small cardio component as xfitters get plenty of that. The added strength benefit of the strict pullup is a good compromise. I like to go strict for as long as I can and then get a couple kips in.

35/10 30/12 22/10 23/10 20/10
new to crossfit, i couldnt do more than 10 pull-ups but never fell off, is that normal until i can do a significant amount at once?

11/33-10/25-9/26-8/25-7/22 at 170#
Total 45/131 for 176 total reps

@willb if you're just starting out, I wouldn't worry about the amount of pull ups you can get in at this point. Once you get used to the workouts and more in shape for crossfit, itll come easier. For example, when I started I couldn't do 1 handstand push up. A month or two after working at it, I was doing reps of 6-10.

20/55
16/40
12/35
10/30
10/30

TOTAL = 258 reps @ 155#

Ok, this is what I'm confused about. I saw Bingo's previous post on how to tackle this WOD, and I watched the WOD video and it's clear that this is NOT a WOD you do for time. But if you can take all the time you need between sets AND between reps, how then do you establish max reps? How do you figure out when enough's enough if you can rest up at ANY point in this WOD?

Someone please help.

25/50,20/42,19/41,19/30,14/28

=288 total 185 lb
180 body weight

4/11, 5/21, 3/12, 2/16, 3/13 = 17/73, only rested between rounds.

#30 GrayScale, there is definitely no resting between reps. Only between sets. Once you re-rack the barbell, or come off the pullup bar, that set is over.

Brendan used to be in a lot of the videos when I started Crossfit four years ago. Does he still do Crossfit? Just curious if he stayed with the program. He seemed like someone that could compete in the games and do well.

no bench...any good subs for the press??? i was thinking weighted pushups...but open to any other ideas...thanks in advance.

Is there a standard for rest periods? It seems VERY unCrossFit to NOT have a standard rest time.

20/31, 10/20, 8/20, 11/20, 9/18

5/13 - 5/10 - 4/10 - 3/8 - 3/5 at 225 lbs

Bench Weight/Body Weight... Bench Reps/Pull up reps (Total)
Jen: (105/125) 3-4-4-4-4/35-26-14-20-20 (138) new pullup PR 35
Gunnar: (185/190) 12-8-6-5-4/35-22-20-20-15 (147)
Paul: (190/190) 16-12-11-10-7/52-35-32-30-25 (228)
Brendan: (155/200) 10-9-7-9-8/8-7-6-3-3 (70)
Chris: (135/180) 5-5-4-3-3/12-9-7-11-9 (68)

I'ma beast, I'ma bast, I'ma I'ma I'ma BEAST!!!

(I think i am, anyways!!!)

BW= 135 lbs.
M/24/5'5.

Bench Press = 255 lbs.
Deadlift = 405 lbs.
Box Squat = 500 lbs
Split Jerk = 205 lbs. (might be able to hit 225 lbs, but i can't drop the weight after i get rep, i need to bring it back down to my shoulders and re-rack it since i work out at a traditional gym [which KILLED my wrist when i brought down 205] they go nuts if i drop heavy weights)

Got all these yesterday. Was really pumped, so said screw it and started maxing on those above lifts...

What do y'all think? How do my numbers look?

I too did not realize you could rest.....
5 rounds:
# 95/modifier pull up machine
8/8
6/8
4/6
3/6
3/6

New vocabulary words "DEGRAGATION" and "CAUSATION"
Thank you Austin!

Made up fri jump rope-run
Tweaked the wod a bit

100 single jumps
300 meter run

13:15

Laura f/49/5'7/150

First official day of Crossfit! I am excited! (=

Ig33, #33, try ring dips, or just do pushups. I've used both, still a good workout. The ring dip still works with your bodyweight.

M/39/5'10"/193lbs

5/21
5/17
5/15
4/15
4/14

No spotter.

It does not pay to be relatively heavy on this workout. Unless you are a beast of course and that I am not.

W/U: Row 500; ROM drills; Burgener W/U

Snatch practice up to 125#, this movement still feels tweaky on the bicep - the aggressive turnover of the arms/shourder girdle really feels to stretch/rip at the bicep, so I go light.

Strength: Backsquat: went for a heavy triple and got 340, which is a 3RM PR! :-)

Lynne: Not sure how the bicep would load under bench press so I stuck with 95% BW (185#) and downgraded, er maybe it would be upgraded to a lighter band for the pull-ups (red, instead of purple for all rounds:

10/10; 10/8; 8/8; 7/8; 7/8

I am stoked that I was able to get this many with the red band being the first time I threw it in use.

C/D: 3 rounds of rehab bentover rows and biceps curls, then situps, back extensions and burpees

4/15-3/15-4/15-3/15-4/23 at 185lbs.

Spence's pullups were awesome...slow and steady he just kept going

And I don't know about Lynn, but I think Austin set a talking PR during this workout.

Did anyone see this article on Yahoo on CrossFit? Apparently all you need is a timer, a dumbbell and a towel!

http://health.yahoo.net/articles/fitness/photos/3-crossfit-total-body-workouts#0

12/13
9/12
7/12
4/9
3/7

M/29/250

ok thanks dan!, and lg33 i subbed the bench press for weighted push ups as well thats why my reps were kind of high.

BW 185#

155# bench press

12/28
10/24
9/22
8/14 (callouses were ripping)
7/15

149 (pr)

2011-09-20: 189(59+130)@36. Rnd 1 27pu+20#vest.
2011-04-15: 184(60+124)@36min.
2010-12-12: 176(57+119)@35min.
2010-01-13: 169(55+114)
2009-07-24: 143(51+92)
2009-06-06: 102(32+90)

"Dude, you smell so bad!"...."That's the smell of body weight bench press".... LOL!!!!

How many boxes are making the girls do 10ft wallballs after the games?

17/M/145lbs.

6-22/5-16/5-14/5-10/5-8

Just started CrossFit.

9/25 8/20 8/20 8/20 8/20

At 135 lbs.

My first comparison since starting crossfit in February! Nice results, good improvement and a PR.
April 15th-
210 pound bench-
5-5-4-3-4 = 21 reps
first time unassisted pull-up dead hangs
3-3-2-2-3 = 13 reps
total of 34

today
205 pound bench (5 pound loss, but 5% Body fat drop!)
7-6-6-5-6 = 30
Pull ups
5-5-4-4-3 = 21
total of = 51 (increase of 17)

M/51/153/1-1-06

CFSB
Shoulder Press 3-Rep
85/95/105x2Fail (Grrrr)

WOD
9-6-3

105# Push Jerk
Strict PU

3:19

weight: 185

bench 7/5/5/5/5
p-ups 10/7/7/6/5

for all those asking about time here's the litmus test I use: push yourself for your personal best. set your own best times and then try to break them next time.if you need two minutes of rest between bench and pullups then take two minutes of rest. if you can go directly to the bar then go directly to the bar. I usually just try to make sure I do it the same way the next time and try to break my record.

No valid PR,
180 BW, had to go light due to no chiropractors in Iraq, first 4 rds at 165, last @ 155:
4/8 6/4 (lost grip) 4/5, 3/3/ and 4/5

12@125/26
10@120/21
11@115/20
8@115/16
7@105/14

Did 110722 instead: 3RFT of 30X wallball shots (we only have a 12 lb.), 30X squat snatch @75 lbs. (off the floor): 35:00 with lots of delays.

15/30
10/25
10/30
8/22
9/13

F/42/180/5'11"

Since we don't have a bench press and I can only do 1 or 2 ring dips at a time, I opted to do parallette pushups.

Paralette pushups/ pul ups

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

#205
Body weight 203

Push up 8/8/9/8/6
Pull up 11/9/13/11/10

My grip is heavily compromised because the gym on base will not let me bring in chalk..."It makes a mess" With how they have the bar taped, after a total of 44 pull ups I left with ripped palms.

BW BP (150 lbs) 8, 7, 6, 3, 4
Pull Ups 12, 9, 9, 8, 8

Carole
F/53/5'6"/133

bench press 115#

6/21
5/22
6/22
4/17
5/15
total 26/97

Kevin
M/52/5'11"/173

ring push-ups/pull-ups

26/30
25/27
20/26
18/24
15/20
total 104/123(PR)

This is my usual sub because shoulder doesn't like the bench. Previous best total for ring push-ups was 87, and pull-ups 114. Very good day!

hold up, i thought we didnt do bench press in crossfit? not that i care. i like it. but ok.

15/30, 9/22, 6/18, 6/15, 5/15 at 170#
3 min. rest between rounds

Round 1 - 8/16
Round 2 - 7/12
Round 3 - 6/12
Round 4 - 7/11
Round 5 - 6/13
Totals: - 34(PR by 1 rep)/63(PR by 13 reps)

5'5"/ 185 pounds

4/24-3/21-3/20-3/20-2/18= 103 reps.

Bench press needs work but so does everything else!! Great WOD as always.

m/37/6'1"/200

M 36/5'7"/130

No rest between bench and pull-ups, 2 min rest between rounds;

Rd 1-7/20
Rd 2-6/12
Rd 3-6/12
Rd 4-6/12
Rd 5-6/12

M/41/6'/205

BP 5 / PU 25
BP 5 / PU 25
BP 5 / PU 15
BP 4 / PU 15
BP 4 / PU 20

Total: BP 23/ PU 100

M/41/6'/205

BP 5 / PU 25
BP 5 / PU 25
BP 5 / PU 15
BP 4 / PU 15
BP 4 / PU 20

Total: BP 23/ PU 100

at 160lb
15/35
13/30
10/25
9/20
7/20
BP:54/PUs:130
Total:184
Took a dive on this one. This is the worst score out of the last 2 times I have done this one.

for all those asking about time here's the litmus test I use: push yourself for your personal best. set your own best times and then try to break them next time.if you need two minutes of rest between bench and pullups then take two minutes of rest. if you can go directly to the bar then go directly to the bar. I usually just try to make sure I do it the same way the next time and try to break my record.

rx'd:

*30 seconds or less rest b/t movements
*4 min rest b/t rounds

17/33
12/27
11/24
9/23 (damn callus ripped)
8/20

57/127 = 184 total reps

bench total not a PR, pullup and o/a total was a PR

BW 205
BP 14 12 9 9 8 total 52, new pr by 1
PU 25 20 20 18 16 total 99, down from pr of 115, but done at home today, so have the too short pu bar. Overall pretty pleased. Changed to 3min rest between sets.

Today was my lowest total reps on bench, but my best on pullups. I am also at my lowest body weight, which I think helped and hindered at the same time.

10/26, 6/21, 6/17, 5/17, 4/19 (31/100) @ 167#. Benched 170

4/17/11 - (34/91) @ 170#
12/13/10 - (32/91) @ 170#
1/13/10 - (38/83) @ 175#

33 y/o M 167# 5'11"

2 weeks off
10/20 7/15 5/12 @210
after 30 min cardio

195# 18-22/11-20/9-12/7-17/7-16..
favorite, slowing improving!!

No bench in my garage gym, substitution weighted push-ups
Push-ups: My body weight 210lb x .70=147lb = amount of weight I’m pushing up
Push-ups: 3 sets done with a 40lb vest and a 50lb slam ball in backpack. 237 lbs. 5/4/2 reps
Pull-ups: 20/20/17 reps
Push-ups: 2 sets done with a 40lb vest and a 20lb med ball in backpack. 207 lbs. 21/19 reps
Pull-ups: 17/15 reps
51 push ups/89 pull ups
M/53/72"/210

BP 8, 7, 6
PU 59, 55, 40

Great job Carole, MarcusG and EricSweet! Excellent time Laura, and outstanding PR Kevin!

Thanks Lynne.

At 175 lbs (bw today = 176):

20/32 - 12/22 - 10/21 - 7/17 - 6/14 = 55 + 106 = 161 (PR)

Rested 3 minutes between rounds. Rested just a bit (< 1 minute) between bench and pull-ups. First time I've gotten 20 reps of bench at body weight, which is cool - but it fell off a cliff after that. My triceps were smoked and I was having a hard time locking out the weight. Pull-ups felt pretty good today - my grip is always the first thing to go on the pull-up bars at the gym, but getting through 20+ for the first 3 sets felt good.

Last Lynne @ 170 lbs (Jan. 2010):

19/29 - 12/20 - 9/15 - 7/13 - 7/12 = 54 + 89 = 143

M/5'7"/130# 34yrs old

Lyne @ 135#bench (not worried about the 5# difference)
1) 32/42
2) 25/40
3) 21/38
4) 15/33
5 12/34 Absolutely nothing left on 12.

No rest between bench and pull-ups. The amount of rest between rounds was as long as it took my partner to finish his turn. 1st set was a new PR for me, but last set was the worst i have ever done on LYNE.

At 170 lbs. 10/21, 10/21, 10/21, 8/21, 6/21

That's a big improvement in the pull ups, yet a slight drop in the bench - which would bother me if we hadn't discovered that one of our bars, the one we used last time, is eight pounds lighter than thought. Watch those Chinese imports!

Fantastic Job CrossFit Kids Old Town ! Big Props to the young man scaling up the jump :)

11/33
8/28
7/26
6/23
5/21

145lb BP (165 BW)
17/30 - 14/25 - 12/20 - 11/20 - 10/20

Bout 2.5 min between each set. Pleased with these numbers since it's been years since I tried a classic bench press; 10 max effort sets made me want to throw up!

8/19
6/14
4/10
2/8
2/6

2 min rest
16/32 11/22 8/23
Pack
Over under over hand

155 BP @ 151 BW

19/35
14/37
12/31
8/28
9/26

219 reps total

110415: 154 reps, 160 BP @ 155 BW

12/15 - 10/12 - 8/10 - 6/10 - 6/10 - 6/10 at 155lbs
Time: 8:47

17/30
8/20
5/14
5/20
3/15

First round bench was at BW-20 (wanted one round with more than 10 reps), the rest were at BW. Pumped like Conan by the end (or at least, felt that way).

Bodyweight of 183 and bench at 185.

8/23 (PR for both)
7/20
6/15
5/16
4/18
___
30/92

Total = 122 (PR)

Last time in April I got 27/88 = 115

M/65/185-"Lynne"
Five rounds for max reps of:
Body weight bench press (scaled-179lb)2-2-1
(f on 3)Dropped wt to 135lbs-14-18
Pull-ups-13-13-10-11-10

"Lynne" subbed HSPU.
HSPU: 20, 17, 13, 11, 8 = 69
PU: 22, 17, 16, 15, 14 = 84
total: 153 (+14 from prev)

26/m/5'9/160Lb

160
13/20
10/20
10/20
7/14
7/10

going to be SOOOOORE tomorrow.

BW: 215
165 for bench press, 1 inch band on pull ups

11/10
8/8
6/6
4(f.)/5
5(f.)/5

m/40/76/210

Very sore from a rest-day ring dip WOD yesterday. BP 155#

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

M/35/5'11"/230#

230 Bench/Pull ups
3/11, 3/12, 3/11, 3/8, 2/5

Can't bench BW, so, for whatever reason I decided to do "Barbara" and then "Jackie."
Barbara: 27:14, preious PR was somewhere in the 35's.
Jackie: 9:08, it was very slow because I was basically cooked after Barbara.

6/30
4/24
4/21
4/22
2/25

20/122 = 144

9/17
5/12
4/9
2/9
2/7

Strict (neutral grip) pullups

12/25
10/21
7/17
5/15
4/14

38/92=130 pr

M/19/5'10"/150#

Bench Press: 5-6-6-4-4=25

Pull-ups: 26-28-21-23-20=118

Lorie-55 pound bench press

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

Sean-shoulder was in the worst pain of my life--if it hadn't of hurt could have done at least 5 more per set

bench 185/pu reverse grip

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

14/27, 10/25, 4/21, 4/17, 4/17
total 143

Bench Press: 3,3,3,2,2
Pullups: 20,20,13,13,10
Total: 13/76

2 more bench presses than last time, but 3 fewer pullups. Every rep of the bench press after the first 2 was a fight. Grip was the limiting factor on the pullups.

subbed ring dips
pullups/ring dips
33/12
24/8
21/6
16/4
17/4

did pullups first, not sure why other than bad reading comprehension

Lorie-55 pound bench press

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

Sean-shoulder was in the worst pain of my life--if it hadn't of hurt could have done at least 5 more per set

bench 185/pu reverse grip

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

Portugal Porto

30 yom / 178 cm / 80 kg

Bench Press - 80 kg

1º - 4 reps / 12 reps
2º - 6 reps / 10 reps
3º - 6 reps / 11 reps
4º - 6 reps / 10 reps
5º - 6 reps / 4 reps (sorry but my brain couldn't send any more orders to my body)

33yo 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 155lbs x 3

Bench press @ 175lbs: 10-9-8-7-7=41
Pull ups: 33-27-23-21-21=125
Total 166
3 minutes rest after each set
Foam roll after
Compared to 110415: 38+98= 136 with pull ups immediately following bench then 3 minutes rest

Bodyweight is 195, but did 175 for bench because I wanted to get in more reps, and 195 is too close to my max

15/15
10/12
8/13
7/8
6/10

Should've done more pullups...

51 man 6'2" 190
did decline pushups with feet up on 20in box:
34/16; 31/12; 27/10; 22/8; 19/8; 18/12 (last 5 jumping)

11/29-7/24-8/20-6/17-5/18

HELP!!! I NEED YOUR KNOWLEDGE!

Ok, I just got the butterfly kip down about a week ago. My old pr on pullups was 28 doing strict pullups and I was expecting to be able to do alot more with the butterfly. The Butterfly kips seem like they are harder on the muscles to me. Is this true? Will it take alittle bit before your muscles get used to it and you really start seeing your numbers rise?

This was supposed to be a rest day...BUT sometimes you gotta adjust, especially when it's a meathead WOD.

Done @ 235lbs (weighed in at noon today)
*3mins rest between each movement*
Bench/Pull-Ups
rd 1- 26/37
rd 2- 17/34
rd 3- 15/31
rd 4- 13/32
rd 5- 12/27

Rest day tomorrow.

SP

Supposed to be a rest day...BUT saw it was a meathead WOD
*weighed in at 234.5 @ noon....did it at 235lbs
-3mins rest between movements-
rd 1- 26/37
rd 2- 17/34
rd 3- 15/31
rd 4- 13/32
rd 5- 12/27

Good day, i'll rest tomorrow....good stuff

SP

52/158/m
12/20
12/15
7/12
7/11
5/11
DID THIS AFTER SPLIT JERK1-1-1-1-1-1-1-1 WORKOUT WITHOUT A SPOTTER. EXCUSES, EXCUSES BETTER JUST ADMIT MY BENCH IS BAD THESE DAYS.

I've always done this workout straight from the bench to the bar with 3 mins rest in between. I thought I got that a long time ago from the main site, but I'm not sure.

Definitely don't like the rest as much as you want mentality.

Not a good day.
155# (BW-15#)
8/24
3/21
2/16
2/13
2/10

200 lbs
Strict pullups
9/16-7/15-6/12-5/12-5/12

3 rds, 135 lb bench/PU (no warm up)
17/20, 12/15, 10/10
Min rest, kip obstructed by wall. PAC
Then swam 800m straight.
History:
April 16, 2011
5 rds, 20xCF Pushups, 10x deadhang PUs
December 22, 2010
bench 145: 15, 12, 8, 6, 6
PU: 30, 20, 15, 10, 10
CG gym

m/39/6/190ish
As Rx'd with 190 pound bench
10/25
10/26
8/22
8/26
8/28
Total of 171 reps (PR - last time I did this I got 138)

f/29/501/140ish
Scaled bench to 95 pounds
7/12
8/16
9/13
7/14
9/16
Total of 111 reps

m/39/6/190ish
As Rx'd with 190 pound bench
10/25
10/26
8/22
8/26
8/28
Total of 171 reps (PR - last time I did this I got 138)

f/29/501/140ish
Scaled bench to 95 pounds
7/12
8/16
9/13
7/14
9/16
Total of 111 reps

F/41/5'6"/145

105# bench

4/17
4/15
3/15
3/15
2/13

Scaled Bench to 155# - 2 min rest periods

Total: 78

195 weigh-in
12/16
12/16
10/16
6/13
6/15

40M/5'10"/172#

W/U: strict weighted bar dip, 3x5 at 30-40-50.

5 rnds of 170# bench press, 9x; pull-up, 20x.

C/D: burpee, 15x.

15th time doing "Lynne," but first time modifying it. Today I lost my 15 y/o German Sheppard. In his honor, I modified this WOD to 9 BPs and 20 PUs per round. 15 burpees at the end. RIP, Lucky.

Ride bicycle to gym

CFWU(1 round only), 45x20BP,135x3BP

Bench press 165#, walked to pull-up bar and started pull-ups after bench.

14,30
Rest 5 min
10,20
Rest 6 min
9,20
Rest 5 min
7,14
Rest 6 min
6,18

Ride bicycle home

15x190/20,10/15,7/15,6/15,4/15 (pr)

Lynne as Rxd @ 175#

24/30-20/30-19/35-18/34-17/29

about 2-3min rest between all moves each time

(realized after round two that it was MAX pull ups lol...not 'done bc you cant string them together anymore'...so got it up in rounds 3 and 4)

WINDSOR CROSSFIT
Ontario, Canada

21/29
16/25
11/19
10/18
8/13

m/31/170#s

23/26, 16/15, 10/15, 12/10, 9/11

@210

RX'd

19/32 - 12/25 - 10/21 - 8/17 - 7/17

28/m/5'11"/185
As rx'd
5/22
All five rounds
Shoulder still aching so I just took it relatively easy.

@185lbs, strict pullups
12/20
10/12
8/10
8/10
8/10

Pack scaling but wanted to go high-rep on something so added an exercise

5 rounds, max reps: 135# bench, pullups subs, 35# DBS

R1 - 8 * 17 Smith-bar rows * 21 DBS
R2 - 10 * 20 S-bar rows * 22 DBS
R3 - 10 * 10 assisted pullups * 20 DBS
R4 - 10 * 11 assisted pullups * 22 DBS
R5 - 7 * 10 assisted pullups * 25 DBS
---------------------------------------
45 bench * 68 rows/assisted PU * 110 DBS

Pumped b/c pullups are first in 2 months since I fried both elbows (right one worse) with, well, overtraining pullups. R3 and R4 pullups were on Gravitron @ 90#; R5 on Grav @ 80#. Focused on negatives on all pullups, and on using shoulder/back muscles and light-as-possible grip. Elbows/forearms felt solid, no pain, throughout and afterwards.

w/u - dog-jog for hilly 1/2 mile; 60-sec Samson, 5 @ pushup, scap pushup, BE, GHD situps, dip; 3x1 split jerk (not behind neck this time ;) @ 95#

M/195/37/6'2"

15/26-13/20-11/20-10/15-10/20

Bench at 135lbs

M/195/37/6'2"

15/26-13/20-11/20-10/15-10/20

Bench at 135lbs

10/10, 8/8, 6/6, 6/6, 6/6

70 kg

31/39-22/41-18/37-14/31-16/30 at 195lbs.

BP: @155, 5x. @145, 9, 6, 6, 4.
PU: 16, 18, 17, 16, 17.

Not capable of getting my bodyweight on benchpress. So I had to scale. I'm definitely happy with my pullups. Biggest problem I had was my grip.

@209

BP: 1/21; 2/16; 3/14; 4/13; 5/9

PU: 1/28; 2/25; 3/20; 4/17; 5/14

bench press @ 80 kg:
7-4-4-5-3

pull ups:
25-25-22-22-21

BW 80kg

Ring pull ups

19/15 15/16 12/16 11/13 10/12

BP/PU: 15/16, 13/16, 8/9, 9/12, 7/14

BP's done at #195

BP: 14/12/10/10/10: 46
PU: 36/30/30/30/25: 150

Total: 196

i did the pullups first for some reason and didn't have a bench so i did ring dips...
pullups/ring dips

33/12
24/8
21/7
16/4
17/4

The ring dips ate my lunch!

m/178cm/87kg/35y
80kg 7/32 5/25 4/25 8/23 7/0 rip my hands

9/21
7/17
6/15
5/12
4/10
31/75

33/73 last at 190#

Using the bench machine at 130 (seems lighter than it is), and pull ups were deadhang

12/18, 15/16, 16/12, 13/13, 15/12

BW = 205#; PU's done from dead hang
12/17, 10/16, 7/14, 7/12, 6/12 = 42/71

m/29/185lbs

20/30
13/20
10/19
7/18
6/15

No rest in between exercises, 2 minutes between rounds.

Total: 158

10/25
8/20
7/18
6/20
6/20

3 minutes rest

BP (185 lbs): 6 + 5 + 5 + 4 + 4 = 24
PU: 20 + 16 + 15 + 12 + 12 = 75

155# Push-ups
14,7,6,6,5

Pull Ups
14,12,12,12,12

100 Even.

Body weight: 178
180# on Bench

BP PU
12 26
8 15
7 17
6 16
7 15

40 89

M/ 37/ 133 lbs/ 5'-6"
As Rx: (I used 135 lbs for Bench Press)
69 Bench Press + 172 Pullups = 241 total reps

bench press/ pullup
18/40 (PR), 15/37 (PR), 15/36(tied previous PR), 12/30, 9/29
I could have probably done a couple more reps here and there but this was a killer. I was SOOO fatigued. I really took about 3-5 mintues between sets and went close to 100% for all sets. I did not have a spotter for most sets so I had to stop when I thought I was close to failure for 1st, and last round. I KNOW I could have gotten 10 but since I was alone and pretty fried I stopped at 9. I tried to work on my leg kick for the butterfly pullups. I feel that bu focusing on going really down and then really kicking I was getting a nice stretch as well as using my kick to keep my explosion more brief. Almost all my pullups sets killed my hands// the bar is smooth so my hands were sore, not torn.
I had my legs cramping up in the hams when I was doing my pullups and I was getting my lower back cramping up a bit with the benchpress. This would be due to me realy flexing my core and focusing on my leg drive.. my but was NOT bumping off the pad, but I was hitting my chest a little too hard a few times.
GREAT WORKOUT... I did a new WOD yesterday with 20 lb weighted vest.. and I though that it might take away from my pullups, but I was o.k.
I did 5 rounds of:
2 rope ascents (15')
4 HSPUs (first round did 6 but this was too much)
8 high box jumps..

@ 210

16-23
9-15
8-15
9-13
8-13

total: 50-79

6/17-8/16-6/14-5/12-6/14@ 150#

Did Cft this morning and got a perfect score. In thinking about it I did not give myself a fair shake at this workout. None the less it is what it is.

BP @ 165lbs.

BP: 18 11 8 5 6 = 48
PU: 22 15 8 7 6 = 58

Total = 116 (2 less than last time) Arg.

M/31/5'9"/165lbs

rx'd c2b strict pull-ups 3mins rest between rds
48/31
39/30
32/28
32/29
29/28

M/48/71"/183lbs
PETN1.66 CrossFit MTT
Executed in flinstone gym in Cairo

Rx'd @ BW
12/33
10/29
09/25
08/27
07/25

170#

9/31
6/20
6/27
0/1

retired for the day. weird pain in shoulder from throwing repeated 40 yard passes at football practice.

22/m/5'11"/171

Yesterday's post caught in filter.

All rounds: bench press 9 reps and pull-ups 20 reps. Purposely limited reps.

Awesome video CrossFit Kids OldTown

BW 165
10/25
8/20
4/17
4/16
4/16

Total:
30/94
124

101211
BP (180): 11-8-7-5-5 = 36
Pull: 35-30-20-21-14 = 120

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

Lynne as rxd @ 175#

24/30-20/30-19/33-18/34-17/29
total reps - 254 @175#
consistent 2-3min rest between moves

WINDSOR CROSSFIT
Ontario, Canada

20/40, 12/40, 10/35, 9/30, 8/30 toal 234 @ 195#
about 2 min rest from bp to pu
about 3 min rest from pu to bp

2/9
2/9
1/9
2/8
1/8

20/46, 15/31, 10/40, 10/30, 12/41 as rx'd at 165 lbs and 2 minute rest (except last set, some dude interrupted me)

10/13-8/15-9/13-7/16-7/14 at 220lbs.

Hello, does everyone here do other workouts besides CF? Some of the Reps I've seen people do are amazing. 50 pullups in one set?

11/16
10/14
7/15
6/10
5/11

39/66

135 bench, most i've used for this wod

at 235#

Rnd 1 - 8 BP 26 PU
Rd 2 - 8 21
3 - 8 21
4 - 6 14
5 - 5 16

Total 35 BP 98 PU

I've been waiting for this damn wo for 4mos! I'vew been cfing that long to lean up. Dog dead tired and worked outside all week 12-14 hr days. Go figure. weight 185lbs

50 and 62 pullups weren't the strictes but were by no means kipping. The bar was 8" taller then my fingertips on my power rack

3(185)/3
3/3
3/3
3/3
2(195)/2

@200

M/30yo/5'6"/180lbs

115# - 3/4
115# - 5/4
135# - 2/4
135# - 2/3
135# - 2/3

15/32-14/30-12/28-12/26-10/20 = 199

6/28-5/26-4/24-4/22-4/22

At 155# BW:

16/28
15/25
14/24
13/21
11/23

Total: 69/121 = 190 PR

Last time (17apr): 161 @ 150#

Definitely wanted to barf afterwards, even with taking plenty of rest.

18/21
15/18
8/12
8/13
8/12

M/5'10"/205/31

5/10-8/9-7/7-6/8-6/6
weaksauce

16/33-11/22-7/16-7/16-6/19
Bp total 47
Pu total 106
Total reps 153

I forgot to add: 155#

here are my numbers:

BW 190 scaled BP to 80% 155:

BP 12 11 7 6 3
PU 24 20 17 15 12

i was able and excited to at least do one rep at my BW.

12/ 19
11/15
7/12
11/12
7/11
bp/pu

no bench so did pushpress at 88lbs.
No kipping pullups(dont have the teqnique) :)
pu/pp
22/20
17/15
17/14
15/12
12/11

No rest between chins and press

Jeff @ work with G
BW 170
BP 170
BP-21-12-9-8-11
Pull ups-45-30-26-25-25
2-3 minutes rest after bench and after pull ups.
Got a run after 4th round. Came back and did last round. BFK on all rounds except final round which was underhand.

That was brutal.

155# BP

13/21-10/15-8/15-7/14-7/12

M/34/5'4"/145lbs
22/52, 15/25, 12/40, 11/38, 10/25
250 total
Way off PR

# 75 for bench

37 / 86
123 total

9/22...195# BP
10/14, 9/12, 7/12, 6/11, 6/12
Total: 38/61 (BP a little weak but PU felt good)

M/40/187

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

Bench at 175, all pullups dead hang. I usually don't have a spot so I usually sub max rep push ups. i need to bench more, obviously. On the up side, 8 is a PR for dead hang pull ups.

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

BP @ 155: 5-6-5-6-6
PU: 8-7-15-15-20 (first two rounds: strict, dead-hang; next two rounds: kipping; last round full-bore butterfly)

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

Ernest 41/M/61"/170

ouch, left shoulder pain from inside! :(

1- 16/10
2-11/10
3-10/10
4-8/7
5-11/10 (5min rest)

shoulders destroyed :( any tips?

m/44/170
155# weight
6/9
6/7
5/6
4/5
4/5

no spotter. fell off bar each time.

43/m/176cm/73kg

72.5 kg bench press

17/35
12/37
10/32
8/27
6/22
Total 53/153 PR

I've done a 56 bench reps in the past, but never more than 143 pull-ups.
Round 1 butterfly pull-ups, but my conventional kip (round 2-5) is still more efficient for more.
For the first time today I took a brief rest between bench press and pull-ups. 5 minute rest between rounds. On average about 7 minutes per round.

BW 175lbs
BP 175 / PU's
7/17
6/14
5/15
5/11
4/11

27/68 Total + 95 (PR)
last time was 50 time before that was 30... I think this crossfit thing works!!!

M/45/6'4/175

M/42/5'8"/160

No rest:

9/12
6/8
4/6
4/6
4/6

pull ups/push ups=67/113=17/26,15/25,12/20,12/22,11/20 vs
100/126=5x20 push ups--hands&feet on bench, 21,20,20,20,20 pull ups. ran to/from park 7/25/09
29/116=6,7,6,5,5(155)&26(pr),18,17,20,17 3/24/09
39/101=9,9,8,7,6(130 on smith rack) & 22,22,18,18,21 7/2/08
31/94=8,6,6,6,5(170)& 21,18,18,18,19 3/12/08
31/87=8,6,6,6,5 & 18,13*,18,20,18 1/17/08
22.5/85=6,5,4,4.5,3 & 17,16,17,17,17 12/7/07
22/78=8,6,4,2,2 & 18,16,15,14,15 10/23/07
26/66=8,6,5,4,3 & 17,13,12,12,12 5/26/07
27/66 w/ 175 lb bp 4/20/07
35/72 w/ 175lb bp 12/18/06
29/66 11/10/06
23/53 9/20/06
42/41 on 5/24/06 135lb bp
25/53 on 3/13/06
22/51 on 1/26/06
25/50 on 7/12/05
26/48 on 6/8/05
28/45 on 5/28/05
27/40 on 4/8/05

wu = 5rds 3 min jump rope, 1 min rest. abmat x 17 after,

32 yom, 190 lbs

7/35
8/30
8/25
8/20
7/17

38/127 @ 185 185 lbs

M/33/5'9"/155

Did this a few days ago. 155 lbs bench.

7/45
5/35
5/25
4/22
4/22

M/33/5'9"/155

Did this a few days ago on 9/23. 155 lbs bench.

7/45
5/35
5/25
4/22
4/22

5/20
6/15
5/12
5/15
5/13
165 bench

207 reps total at 205#
too lazy to go and look at my board but I believe its...
23/43
17/27
16/23
15/21
11/21

185 11/12,8/11,6/8,6/10,6/9

After 7x1 Split Jerk

At 205 lbs

13/21
13/19
10/22
9/16
6/16

m/32/6'1"/320ish
7/12, 7/12, 6/11, 5/10, 7/12 315 bench, pull-ups used perpendicular legs to assist.

Cam m/32/6'/155 max 20/20 ended on 10/11

WOD
"Lynne"
B/P @ 75kg
8/25,8/30,8/40,8/45,8/30!!hands !!!
i've waited...

13/7-14/7-12/6-11/7-8/7
92 reps Green band used for pullups

19/45
16/45
16/48
12/36
10/38

285 Total

155lb Bodyweight

M/23/70"/195#

Done at Atlas CF as rx'd

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

Pull ups were strict and this was the first time I had done heavy bench press for a lot of reps since I tweaked my shoulder in july.

Also did one set for max reps of strict pull ups, ring dips, push ups and l-sit (time)
15 pu
11 rd
25 push ups
36 sec

3/10
1/8
1/6
1/7
F/8

Bench:
23 (pr) -16-10-7-7 = 63

Pull ups:
24-17-20-21-23

C-
110# BP
20-15-12-10-8
PLU
35-30-25-22-20
2 min rest between everything

BP - 25 (75kg)
PU - 114

BW 74.5kg
3 minute rest

6/29
7/30
5/26
5/20
5/20

At 195#

165x5, 7|165x2, 5|165x2,5|155x5, 5|155x3, 5|

strict pullups

WU
BP 08/07/05/05/05 (195#)
PU 13/13/10/10/10
M/50/193#/72"

14/10/7/6/5 bp @195
20/12/11/11/5 pu
7/5/5/3/2 bp @125 bw 149
12/11/7/6/5 pu

bench 55# 11/15/13/13/9
jump pullups 25/12/16/17/10

bench 45# 22/17/18/16/12
jump pullups 21/19/15/13/15

195lbs. 20/30-15/25-11/20-10/17-8/15

M.36.171

Mike
B 170lb/PU Kipping
12/20 11/14 8/10 7/8 6/8

Christine
B 70lb/PU Assisted feet on floor
10/10 7/17 6/17 5/17 5/17

m/37/5'9/181
CFWU-2. Shortcut so I could get started quicker due to length of workout. Superman. Burgener. K to E. Row 500m.
180 BP
BP: 14,12,10,8,7=51
PU: 26,21,20,18,19=104
Happy w/pullups. Keep feet together. Try to maintain "position"
Ttl: 155
4/15/11:
BP: 14,11,9,8,7=49
PU: 22,18,17,18,19=94
Ttl: 143
BP: 180
BP: 15,11,9,9,8=52
PU: 24,17,15,16,16=88
Ttl: 140
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

10/18
7/13
5/12
5/10
4/10

6/20-6/20-6/20-5/15-5/15 at 190lbs

Bw 187
Used 185
8/16
10/20
10/16
10/16
10/16
Total 48/84
71/130 is pr@185

15/20, 9/15, 7/12, 6/10, 5/10, 3/8

Threw in that last set so I could get 45/75 total. I little disappointing compared to my last Lynne, but I'm quickly getting back to where I was. Should get 45/75 in five sets next time.

M/26/5'11''/195

Previous 2

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

Tonight...felt sore and tired before I even got there...bench is super weak since I never do it alternated chin ups and pull ups

7 12
7 9
6 9
6 7
4 9

Tonight

9 13
9 10
8 9
7 7
6 6

Used the smith machine for the benches which probably helped my number

9/12, 8/9, 6/9, 6/7, 6/7
Total: 35/44

BP @185lbs, no spotter
Strict pullups

As Rx'd: 6/12 , 6/11, 6/10, 6/10, 6/5 at 185lbs

12/10-12/9-10/8-9/6-8/4 con 85 Kg.

08.10.11 85k - 3/10, 8(70k)/12, 8(70k)/12, 3(80k)/12, 7(70k)/12

big dip. day 3 fatigue? need to work on these.

15.04.11 85k - 8/17, 9/16, 8/15, 6/14, 6/13 (strict)

11.12.10 82k - 6/15, 7/15, 7/15, 7/14, 7/13

BP: @195, 5x. @185, 4-6 times.
PU: 17, 17, 17, 16, 17.

51/m/190

Subbed ring push ups
25/16, 19/9, 15/7, 12/7, 10/6

CFWUx3 (light PUs, sub BP for dips 45 rd 1, 95 rd 2 & 3)
165 bench
8-30, 7-27, 6-25, 5-25, 5-25

sets started at 2-minute intervals

160 lbs.

11/14, 6/8, 5/8, 5/7, 4/7 = 75 reps