1st and I'm definitely gonna need a spotter on this one.

did all the reebok swag help that lift?

Are they the reebok OLY?

25/M/6'1"/210

Bench:210

16
14
11
7
7

Pull ups:

20
15
13
10
11

M/25/6'1"/210

Bench:
16
14
11
7
7

Pull ups:
20
15
13
10
11

How much rest between each set?

how many pounds?

M/20/5'7"/200

Bench:
25
15
12
8
5

Pull Ups:
15
12
10
8
6

I just went back to back, and this was my first WOD ever and I loved it, i cant wait for tomorrow!

Bench 195
13
8
8
7
6

Pull Ups
6
6
6
5
5

With pull-ups does it matter which way you grip the bar? With my palms facing in I can do way more, but is that cheating?

Pull ups is palms away. Chin ups are palms towards, and that way you can do more because it uses your back and biceps as opposed to just your lats.

Do the pull-ups any way you like. It's harder to kip (in my opinion) if you have palms facing.

205
4, 9
5, 9
4, 9
4, 9
4, 8

Should we be keeping our wrists straight on the bench press?

I wish I could have Katie Hogan spot me.
Nice to see some Bench work here.
3 2 1 Go

The pull-up bar spun and is right up on a wall so you can't kip. This killed my grip, I probably would have been able to do a lot more if I had a good pull-up bar.

As Rx'd, bench @ 165#
16/20
8/10
5/8
6/11
4/8

Body 165
14/16 11/15 10/14 9/13 8/11

121 reps total did strict pull ups

@14 Codey Paulsen

go to Youtube and then CrossFit HQ's channel and search for Laura-Phelps Sweat and bench press, there is a great tutorial on correctly performing bench. Basically you slightly arch and bring your shoulders down and back (which lifts you up a bit), plant your feet, and press just below the chest. I forget if you try to pull the bar apart on the way down and push your hands out on the way up or vice versa.

2/15 2/15 2/15 2/13 2/13 at 185lbs

70k
Bench 8,8,6,6,6
Pull Ups 8,10,5,8,8

As rx'd, is the intent 5 continuous non-stop rounds, or is some rest/recovery expected between rounds?

From the Newbie Post archives...

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

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

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

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

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

3-2-1...Go.

Comment #19 - Posted by: bingo at January 12, 2010 6:32 PM

Answers to the "Lynne" questions pulled from the Newbie archives. Stuck you know where.

175 lbs bench, decided to work on dead hangs.
8/12-5/10-3/8-4/8-3/8

M/5'10"/190

Bench-
12
10
10
9
8

Pull ups (palms away,mounted to wall)-
10
9
8
8
8

M/41/200

Bench 205
10-11-10-6-5

Pull ups
15-14-13-11-7

Wait, but I thought the banks were job creators?

Male 18 185
Bench: 4 5 4 4 4
Pull ups: 10 7 6 5 7

Started crossfit this week feels good to be lifting heavy again after high reps for wrestling...next up rugby

210

18, 14
16, 13
12, 14
12, 11
9, 12

90 sec. Rest between sets

8/19
9/16
7/14
7/13
6/11

Totals: 37/73. Pre on both

31612.
195lbs
5/9
3/7
3/6
3/4
2/4

8/19
9/16
7/14
7/13
6/11

Totals: 37/73. Prs on both 3 on bench and 10 on pullups.
5'5"/185lbs

5'7''/154lbs

10/30
8/20
6/20
6/20
6/20

What type of bar is that in the pic??

JMarty looks glorious on the main site. I'm surprised that video didn't crash the site.

sean
180 bench
15/12
9/9
7/7
5/6
6/6

bret
150 bench
21/16
13/10
12/10
10/10
16/12

BWT and dead hang pullups w/ roughly 3 min rest between sets:
6/7
6/7
5/6
5/5
4/4

125/F

2/20 1/16

Went down to 115

7/12 5/10 7/10
Whoaa that got heavy fast!! Grip went to shiiiiet.

BW=170

10/25
7/22
6/18
5/17
4/17

32/99

Now this WOD probably wont bother my hip bursitis!

I did my own WOD last night.. I needed a slower workout with a little weight. I followed up with a second WOD of speed and gymnastics.

12:14 (I was more concerned with form and powerful reps.)
Bench Press (bodyweight) for 10,9,8,7...1 ladder
Dead Lift (1.5 bodyweight) for 10,9,8,7..1 ladder
alternate between bench press and D.L. to complete
Use smaller weights to make the bar closer to the ground.
I use metal 25 lb plates

135 lbs for bench & 195 lbs for D.L.
I was super strict on my D.L. I had no chaulk so my grip was a little bit of an issue.
My left shoulder has been acting up a bit for a week or two now... I'm pretty sure that's why I was breaking up my bench press sets. NO BOUNCE... GOOD FORM on bench.
Good workout.

WOD #2:
6 minutes AMRAP of:
20 DU + 10 toes to rings
I did 7 complete rounds.

All - I tore up my left shoulder a couple of years ago and BB-benching aggravates my shoulder big-time, so I usually DB-bench.

Is there a DB body weight equivalent? I'm 180lbs and I feel like benching 90# DBs isn't the same as benching 180#.

8/35-8/25-8/25-8/25-8/25

FOB Salerno

@ #34 - Safety Squat Bar - Rogue Sells them on their site. http://www.roguefitness.com/sb-1-rogue-safety-squat-bar.php

M/44/5'11"/200

3@145#, 8
5@135#, 8
5@135#, 7
5@135#, 7
5@135#, 6

20/22
13/15
10/8
9/7
8/6
Total = 118

BP @ 165lbs.

M/39/6'5"/220#

Couldn't do bodyweight.

185lbs. - 5,5,5,5,4
Pull-Ups - 6,5,4,4,4

m/26/6'2"/227
bench press 230
5
3
4
2
0

Pull ups
12
10
10
8
6

Very disappointed in my bench. Still recovering from rotator cuff injury.

12/26
10/23
10/22
8/18
6/17

152 (pr)

No bench so I did push-ups instead

45/23
35/20
30/17
30/15
30/14

259 reps total

M/25/6'2"/278

185 lb bench

5
7
6
6
4

Inverted Rows

17
14
12
14
12

3 rounds, max reps push-ups (reverse) and ring pull ups
1. 35/17
2. 25/10
3. 20/9
m/55/155

185
Bench: 20, 17, 15, 12, 12
Pull ups: 31, 23, 20, 17, 17

M/42/205
BP 12 9 6 7 6 total 40 down from pr of 52
PU 37 23 23 22 21 total 126, new pr up from 115. First round is also new pr for most pullups at once. Somehow, I just didn't have it on the BP, but killed the pu today

modified 75# DB
15 - 12
12 - 9
7 - 8
5 - 4
5 - 7

rotater cuff,obliques twist,mid crunch, upper crunch,Russian twist,legs raise, stability ball, treadmill pure protein low carb

215

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

M/30/215

bench: 20, 13, 12, 11, 10
Pull-up strict to failure, kip to match
20, 13, 12, 11, 10.

M/28/165/5'8"

Bench: 17-15-15-17-16
Strict Pull Up: 22-20-21-20-21

227

RX

44/m/176cm/72kg

72.5 kg bench press/chest to bar pull-ups

12/20
12/15
8/14
7/13
7/13

Total 46/75 (Last time 53/153 PR, regular kipping pull-ups).

Haven't benched at all lately and I'm sore from yesterday wall ball shots and muscle-ups. So I guess my weak bench numbers today don't come as a surprise.
Exchange rate between regular kipping pull-ups and C2B pull-ups is obviously 2:1.

Body weight 230

26/25
25/24
24/29
24/26
22/25

M/40/205/5'11"

7, 11
4, 12
5, 13
4, 12
3, 13

210 as rx'd

20,20,15, 15, 11

21,15,12, 15, 12

OMG So much harder than it sounds. This is my first Crossfit WOD. :)

M/26/185/5'8"

No Breaks

13-9
7-5
5-4
5-4
4-6

F/42/175/5'11"

Since we don't have a bench press.... And my body weight is way above anything I could ever press... I opted for max pushups and Pullups.

18/8
13/8
10/7
7/7
8/5

Then some GHD practice.

I wanted to follow up on my hspu success I had yesterday (did my first... And 2nd to 9th ever)... But the shoulders are shot. It will have to wait for another day.

Rx @165#

Bench- 12,8,8,6,8
P/U- 15, 18, 12, 14, 13

159 as rx'd

bench - 14, 13, 10, 10, 8
pullups - 25, 20, 20, 20, 19

M/25/175/5'10"

at 160 rx'd
14/40
14/40
12/30
11/30
10/30
BP- 61 PUs- 170= 231 (PR)

145 lb BP, 165 BW
Not close to last time. Tired and sore from the past two days!
18(PR)/25
12/20
7/16
6/15
6/16

after foot surgery, BW 185, 135 lb on bar, globo only had close grip PU bar that wasn't awkward:
8/8, 8/7, 5/4, 2/3, 3/4

last time: 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

m/52/6'3"/165

8/20
8/17
7/17
7/15
6/12

Feeling pretty good for an old guy. Nice work on the PUs Greg.
Semper Fi!

23:44

m/44/160
kipping pull ups: 40,23,20,14,17
Bench: 21,15,10,9,7-had to have someone lift the bar off my chest.

M/24/5'9/161

Bench: 165#

13/20
11/18
8/15
9/16
9/21

140

F/41/5'6"/150

105#--swapped digits of BW

6/15
6/15
5/15
3/13
4/12

29,M. 6´3(1.90m). 187 Libras (85 Kilos)

18/9 14/6 9/6 7/4 7/5

And 5 round to 1 burpee/50m sprint.

finally. 20 min boxing.

185 bench/ dead hang pullups
11/10
12/10
13/10
10/7
10/8

M/29/6'/175
As Rx'd

Bench:15-12-10-10-10

Pull Ups:24-18-20-14-8

141 total reps

175 lbs
Bp-pu
20-15
15-12
14-8
11-6
8-5

Bench @ 185#
8,3,4,4,3
Pullups
6,5,4,4,3

BW: 216#

vcf girls looking good! those ssb squats were tough.

many thanks to the man, Brett Marshall, the originator of the butterfly pullup!

40M/5'10"/167#

W/U: double-unders, 50x; built up to 170# BP.

As Rx (170# BP/kip pull-up): 10/40 - 10/25 - 9/30 - 10/30 - 10/25.

C/D: skipped.

Total BP reps: 49 (new PR by 2 reps). Total PU reps: 150 (off PR by 28 reps).

Usually I shoot for 10/40 across the board. A few of the failed MUs yesterday exacerbated my left shoulder injury. So everything felt a little more difficult today. Grip was an issue on the pull-ups.

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

Scaled bench press to 55kg (body weight=77kg)
Strict pull-ups

M/21/210#/ 6'3".
BP
14
10
7
6
6
=43
Pu
24
17
15
10
9
=75 =118

Bench/PU's
8/20
6/17
5/15
4/14
5/15

28/81

Total 109 (PR is 122)

Bodyweight 180.5, bench 180. Felt off my game today... not a good performance.

m/21/5'8/160

"Lynne"

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

214 reps. Used 185 on the Bench Press. Bodyweight is 160.

m/21/5'8/160

"Lynne"

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

214 reps. Used 185 on the Bench. Bodyweight is 160.

my weight is 170lbs and I am 30 years old and 5'6"
my Bench press sets went like this
16,14,12,10,8
My pull ups sets went like this
20,16,16,10,10
After that i ran 1 mile at 7 MPH pace then rowed 800M's in 3:45, and then another mile but at a 7.5 MPH pace. My next row 800M's at 3:24, and then ran another mile at 8 MPH pace, then rowed 800M's at 3:08. After that i ran another mile at 8.5 MPH pace and then rowwed 800M's in 3:19, then my last mile run was at 9 MPH pace.
After all that was complete i did Fran in 4:35.
What a workout.

M/180/28/6'

9/23
8/18
6/15
5/15
5/12
Day 6 crossfit

First
2 rounds of 15
Pull-ups, Push-ups, 20# Med ball Sit-ups and press, and 2 minutes speed bag
Then
3 rounds for max reps of:
Power Push-ups with 80# resistance
Strict Pull-ups
10/16
9/15
9/14
Having a total knee replacement on 2 April 2012
M/54/6’/205

Tim: m/50/5'9"/130
BP 135# 10,8,8,7,6
PU: 20,15,12,13,12 No kips

Kristy: f/34/5'4"/135
BP 65# 15,15, 75# 10, 85# 6, 95# 2
PU 55# assist 12,12,10,10,12

followed by a short ab workout

First
2 rounds of 15
Pull-ups, Push-ups, 20# Med ball Sit-ups and press, and 2 minutes speed bag
Then
3 rounds for max reps of:
Power Push-ups with 80# resistance
Strict Pull-ups
10/16
9/15
9/14
Having a total knee replacement on 2 April 2012
M/54/6’/205

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 6 HSPU per round
Bench press 45lbs x 5-5 95lbs x 5 135lbs x 5 155lbs x 3-3

As rx'd:
Bench Press @175lbs:11-10-9-7-6= 43
Pull ups: 36-28-17-20-15= 116
Total=159
3 minutes rest per set
Foam roll after

Compared to 110920
Bench press @ 175lbs: 41
Pull ups: 125
Total 166

8/30
5/9
5/20
4/20
3/20

25/99 = 124 total

BW 185

Bench/ Pull-ups
20/16
12/14
10/12
10/10
10/10

Went straight from bench to pull-ups, then 3:30 rest in between sets

As rx'd:
Bench: 6, 6, 6, 6, 5
Pull up: 25, 18, 13, 13, 12

Tried to be as strict as possible before having to kip. The last set was a lot of kipping though.

190 bw
bench 25,25,25,20,20
pull-ups 30,30,30,30,29 1/2 =)

6 abs min drill: RT/VU/RT/B/RT, WOD: 30 M bear crawl, 5 TGU/ side, 10 min row

M 152 BW

Bench 14, 8, 5, 6, 5
Pull ups 16, 9, 8, 9, 7

Did 185 bench x 2 reps x 5 sets yesterday
Pull ups were dead hang no kip

31, M, 205lbs
Bench Press: 12, 10, 8, 7, 7
Pull-Ups: 22, 16, 15, 11, 13
Followed by a 1:30 min. bridge.

BP (185): 12-9-8-7-6 = 42
Pull: 37-30-23-22-20 = 132

Compare to:

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

M/31/200

Bench at 200

26-24
16-16
12-15
7-8
6-7

m/36/5'8"/136

Bench 135#

No rest between sets. 5 minutes rest between rounds.

14/17
14/14
8/10
8/10
6/10

M/34/6'3"/270

Benched 270 - 7,6,5,4,6
Pull ups - 10,8,7,7,7

12.4...details there.

Bench: 165
10
8
8
7
8
Pull Ups
20
16
13
12
11

M/33/5'7"/165

165# BP 1 minute rest between sets 20/15/12/10/10
Strict DH PU's 1 minute rest between sets 20/18/15/11/10

170 lb bench press 17, 11, 7, 7, 7
pull ups 26, 20, 15, 12, 15
137 total reps

age 22 bw 170

3 rounds as rx'd
Bench press 170 lbs - 10/8/8
Pull-ups (hollow) - 20/13/10

on the pulups, i stopped when i started to break. shoulder felt pretty good

185lb 17, 15, 11, 11, 8
Pull Ups 12, 11, 13, 9, 5

3 times, 89 cals burn in 10mins

5'10/m/32/225
Bench
17
15
14
12
10

Pull ups palms away
10
10
8
6
5

m/34/195

5 rounds bench press/pull ups max effort
BP 195 10,10,10,10,10
pullups 10,10,10,10,10

not bad for having strep throat like like my throat was on fire.

Did 115# shoulder press instead of bw bench press
Also did strict pullups with slightly wide grip.

Shoulder Press: 8,7,6,7,9
Pullups: 15,10,8,9,10

I think I finally warmed up my muscles by the end of the 3rd round.

BP: 185 12, 9, 5, 5, 4
PU : 20, 15, 14, 12, 12

170lbs
6/14
8/13
8/12
8/12
6/12

Bench 185:
17
15
12
12
10
Pull ups:
28
24
22
18
22.

195

9/11
7/9
5/5
5/8
6/6

155

15/30
12/25
12/23
12/25
14/25

Hmmm... This workout isn't for me.. A weak chest, long arms, and weighing in at 230# isn't a good combo. I don't think I could even 1 rep my BW.

at 190#
206 as rx'd
top numbers 43bpu 21bp

py

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

Jill 95# Bench, Assisted PU L8
8/7
7/6
9/6
8/5
9/5

Joe 185# Bench
10/15
7/13
6/12
5/10
6/9

205 bodyweight.
16/26
13/21
12/20
9/18
18/17
3 minute intervals per movement.

BP 5/5/5/5/4
PU 6/5/5/5/4

Not proud.

BP: (185lbs) 13,11,7,5,3
PU: 18,15,14,10,8

90 kg

11,10,8,7,6

strict PUs

9,8,7,7,7

M/190/6'2"

16/30-12/20-10/20-10/20-8/20 = 58/110 vs. 59/101

Bench at 135 lb

Previous attempt: 15/26-13/20-11/20-10/15-10/20

@212 scaled to 185

3/4
4/4
4/4
4/4
3/3

185 lbs
20/20
20/20
15/15
15/14
13/15

M/18/5'8"/160

Bench press: 13, 12, 10, 9, 8

Strict pull ups: 11, 10, 8, 8, 8

M/34/195

Rx
11,14
7,12
5,10
5,9
4,10

First WOD ever!

Scaled: 85#, assisted PU

7/10
10/9
10/9
8/8
9/11

M/29/160
BP/PU
5/10
4/8
4/7
3/8
4/10
3/8

First WOD ever!

Scaled: 85#, assisted PU

7/10
10/9
10/9
8/8
9/11

216lb
bench wt 215lb
16/21
12/16
10/16
9/15
9/17

forearms on fire for some reason
dealing with a nasty teres major/minor strain/tear
where's starrett when you need him?

@ 195#

6/10
6/12
6/13
5/14
6/14

39/63

m/51/165
BENCH: 12 9 8 6 5
PULL-UPS (STRICT):22 17 12 14 12

bench at 135

5/20
5/20
5/15
5/10
2/10

M/30/270
Bench: (275) 15 9 9 8 5
PULL UPS: 15 8 7 5 5

M/28/155
Bench:
12
10
8
9
11

Pull:
16
13
11
9
8

M/23/5'10"/190

Bench: 190
14,10,8,7,6

Pull-up
20,14,11,10,9

"Lynne"
205# bench
20/25
12/15
10/15
10/16
9/15

M/27/170/5'8"

Bench (175):
20
15
15
11
13

Pull Ups:
37
31
31
27
30

Felt swoll after this one, until about two hours later when the soreness started kicking in ha ha!

180lbs
3/4
2/4
2/2
1/2
1/2

8/25 6/20 5/13 3/10
205 bp cut short had to hurry

10/45
10/45
10/45

First round in the rain, which was a distraction, so I decided to "game" it. If I recall correctly, Kelly Moore, many years back, did all 5 rounds, 50 pullups straight across. But, of course, she was a lot younger than me, AR, AR.

M35/6'7"/225. Bench 6-6-5-4-4. Pullups 20-20-13-13-13

M/5'11"/170lbs
RX'd

21/17
16/14
13/12
10/10
9/12
Bench: 69 pull ups: 65
Total: 134

4/13
4/13
3/12
3/12
3/12

M/19/5'8/160
Bench 160#
30,21,20,19,15
Pullups
22,21,20,20,20
208 total reps

My comments got caught in the filter, so I'm re-posting

10/45
10/45
10/45

Only three rounds, but I tried to copy Kelly Moore's amazing "gaming" of Lynne on February 22, 2008, when she did 4 rounds of 43 pullups, and 40 in the last round. She is a Goddess.

45/120 @ 165 BW

Huge PR on the bench portion. Did this one at a globo gym and the pull-up bars were funky, which definitely contributed to the drop on the pull-up numbers; just couldn't hold on or re-grip, but I'm still happy with the effort.

110920: 33/146
110421: 37/130
101211: 37/124
100616: 27/88

6'2" /195/40 yo
Bench 195 4-5-5-5-6
Pull ups 25-20-20-20-22
Total 132

Male, 195 5'9"
5/7
4/5
5/6
4/5
4/7
Total 52

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

8/13
7/10
8/7
6/5
6/6

21/M/5’6”/160
CFBD: 2/27/12

36/M/6'1"/215

Bench press/pullups
27/15
20/12
18/10
15/9
11/8

Love this workout.

BW = 82.5kg

6/21
6/17
4/12
3/12
3/13

22/75

155lb bench
10
10
8
6
7

Pullups
13
11
10
7
8

M/21/6'1"/210

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

Shoulder injury last year took out my bench. Good workout!

BW= 164, Bar weight= 165
BP- 8, 7, 5, 5, 3
PU- 20, 16, 15, 12, 13
(18 Mar '12)

Lynne-ish @ Work. Ring HSPU subbed for bw bench press. Rings 3 ft off ground. Hands to Shoulder depth. CTB Pull ups.
RHSPU - 10,10,6,6,4
CTBPU - 30,25,20,15,15

M/28/5'9"/160

20/22
20/25
20/25
19/23
19/22

TOTAL:215

M/28/170
BP-10,10,10,10,8
PU-33,21,18,22,20

165/Ring Pullups (with gloves)
12/17
9/15
7/15
5/13
5/12

10/28
6/18
4/15
3/13
3/13

Total: 113 (PR)
Bench: 26
P.U.: 87

It's been awhile since the last time I posted.
10/21
8/17
5/15
5/10
5/16

Total: 112 (PR)

Bench: 33
P.U.: 79

TimDrake at July 3, 2008 3:32 PM

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

BW:90 kg
10/30
12/21
11/20
10/16
10/20

reps: 157
FOREARMS ARE ON FIRE!

3/17 using 195#
6/10, 5/10, 7/10, 6/9, 4/9
Long break between 2nd & 3rd rds. Possibly my worst effort on this WOD.

107 reps (PR)
BP reps slightly lower than best prev on Lynne
Pull Up count was 11 better

M/43/5'7"/220

Bench@ 220... 18,14,11,9,8= 60
Pullups ... 15,13,15,13,12= 68, 128 total
New to crossfit, figured out the kipping thing halfway through the pullups:)
Nice workout, completed in 30 mins.

BW: 182 185# BP

BP: 50 total
Pullups: 99 total (last two sets strict)

8/18
8/14
4/16
5/12
6/16

Kipping. St.Paddy's Day still having it's effect.

bench @ 195
12
10
9
6
5

Pull-up
15
14
11
10
9

Bench at 155: 10, 9, 5, 2
Pull-up: 20, 18, 15, 15

(Misread work out, thought we only had 4 rounds)

Did a pack-scale version 3.17

5 rft of: 135# bench, 50# kbs

R1 - 10, 18
R2 - 10, 17
R3 - 7, 16
R4 - 7, 14
R5 - 6, 12

151 reps total at 180 Ilb

16/30
6/20
6/20
7/20
6/20

33/m/190
BP 17,14,12,10,10
pull ups 25,20,15,15,15

4 rounds 160#

9/20
7/20
7/21
6/18

150#
18/36-11/25-8/17-7/20-6/17
Bench total: 50
Pull up total: 115
Total reps: 165

CFWU x 3; mod'd for back spasm

5 rds
#165 x 7
5 very slow dead-hang pullups

Did this Fri. Forgot to post.
M/6'1"/210/35

1 1x205 3PU
2 1x205 3PU
3 1x205 3PU
4 1x205 3PU
5 1x205 3PU
6 4x175 3PU
7 3x175 3PU

Bench Press 155#
13,10,6,5,6

Pull ups
15,15,12,12,10

BP: 8/6/5/5/5
PU: 8/7/6/6/6

1:30 rest in between each set.

M/34/5'9"/225

Bench/ pull
16/42
14/26
13/30
10/26
10/26

63 bench
150 pullups

Bench - 22 - 12 - 9 - 7 - 6 = 56
Pull up - 26 - 14 - 14 - 15 - 14 = 83
total 139
Terrible. Have a strained muscle in my back and just did an MTb ride just before.

Bench/PullUp
3/28
3/22
4/18
4/19
5/14

M/34/5'9"/155

Did this on Saturday. 155lbs bench press.

BP: 10, 9, 9, 7, 7
PU: 30, 25, 25, 25, 25

Some of my most feeble pullups on Lynne, but a PR on the bench.

M 38/5'10"/187

195lbs

12-26
11-23
8-20
8-17
6-15

176 lbs

7-21
7-11
5-11
5-11
5-11

with 135# (~2/3 bw)

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

35/47 (PR by 2/5)

2012-03-16: DNC
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)

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

5' 9'' 168 lbs

Bench 170/Pull-ups
24/25
16/15
11/11
8/10
5/6

m/38/5'9/181
CFWU-3. No upper body 3rd. HS shuffle instead of PU 2nd. Superman. Burgener. Row 500m.
180 BP.
BP: 17,14,12,9,10=62
PU: 25,22,22,20,20=109
171 ttl
Did after day of a WHOLE LOT OF CARBS.
Possibly room for a few more pullups if wasn't worried about hands tearing.
9/20/11:
BP: 14,12,10,8,7=51
PU: 26,21,20,18,19=104
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

155# bp

5/9 - 5/9 - 5/9 - 4/8 - 4/9

116 after 5,3,1 deadlifts

6 ft male 235lbs
235 bench press
1)14 and 12
2)3 and 10
3)3 and 6
4)4 and 7
5)4 and 5

6 ft male 235lbs
235 bench press
1)14 and 12
2)3 and 10
3)3 and 6
4)4 and 7
5)4 and 5

6ft male 235
235 bench press
1)14 and 12
2)3 and 8
3)3 and 7
4)4 and 6
5)4 and 7

Bench reps @ 205......5, 4, 6, 7, 8
Pull Up reps.....20, 21, 22, 24, 26

Tried to warm up by doing stair master - no good.

WOD for 3/16/12

"Lynne"

Five rounds for max reps of:
Body weight bench press - 145 - 9, 8, 7, 6, 4 (34)
Pull-ups - all strict and pull up grip - 15, 13, 13, 11, 9 (61)

95 total reps - could have maybe done more BP to start but was sore from big shoulder workout yesterday. Pumped with push up progress. Want to work on bench.

Bench @ 175

10/12
8/11
7/9
4/7

rested 2 min. between rounds

C-
125 bench
8-8-7-7-7
PLU
30-27-25-25-25

M/30y/184cm (6 ft)/ 77.2kg (170lb) with training cloth just before practice.

Bench 77.5kg (170.5lb): 17, 8, 5, 4, 3
Pullups: 21, 15, 10, 8, 9

I've no endurance in press exercises, but it is slowly getting better.

/Johnny

13/36
11/30
10/30
8/27
7/22

total reps: 194 (49/145)

as rx'd at 185...bummer on this one did significantly better last time

13/36
11/30
10/30
8/27
7/22

total reps: 194 (49/145)

as rx'd at 180...bummer on this one did significantly better last time

7/24-4/18-5/18-5/16-5/17 at 210 lbs

Bodyweight at 205 and strict pullups:
15/14
11/11
8/10
7/10
6/10

WOD for 3/16/12

"Lynne"

Five rounds for max reps of:
Body weight bench press - 145 lbs - 11, 8, 6, 4, 3 (32)
Pull-ups - strict - 17, 13, 10, 11, 10 (61)

93 total (96 total a few days ago on 3/27/12 - did more to start for both PU and BP this time, but took less rest so tapered off more quickly)

BW: 195

4/15, 4/15, 4/15, 3/15, 3/15

As rx'd, 185lb bench

20/10
10/10
8/8
6/6
5/6

Wow. I've got a long way to come back.

BW @ 190lbs
12/30
10/20
10/25
9/20
8/20
Total: 49/115

20-30
10-17
8-15
8-15
8-15 .. next time take rest day before this one !

51/m/190

7/22 5/18 4/15 3/13 3/11

Had to do it again - last scores were horrible!

15/42
12/30
10/32
8/30
10/30
Total: 55/164 (pr)

27.04.12 85k (26/100) 5/20,5/20,6/20,5/20,5/20 (smith m/c no spotter)

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

168 Rx

"Lynne"

Five rounds for max reps of:

Body weight bench press

11-9-8-8-7 = 43
last time (3/27/12): 34 (9-8-7-6-4)

Pull-ups

18-13-12-11-11 = 65
last time (3/27/12): 61 (15-13-13-11-9)

CFWUx3 (light PUs, sub BP for dips 45 rd 1, 95 rd 2 & 3)
165 bench
8-32, 6+1-29, 4+1-27, 4+1-25, 3+1-25

17-12
12-11
10-11
9-10
7-8

sets started at 2-minute intervals

did 3/4 weight db bench press (60 lbs. dbs)

82 reps