Crossfitters can't do strict pull ups what??

Wow, big numbers for Rich. My max rep in strict pull ups is 30 but i give in quickley and at the 3d attempt my numbers go way dow. Amazing how he can keep the same numbers the 5 rounds.

When people say that I laugh, as if your don't get a good burn kipping. Also, since doing CF, my strict pull up have gotten 3x better.

@1#
No, we can't. Just weighted. And L-sit. lol!

Lynne has injured my shoulder both times I've attempted, never doing it again. Bench press is just not functional enough. I will sub pushups.

"Lynne", another "girl"! Who's been talking to Coach? Come on. Fess up. How many "girls" have we had this month? Cool stuff. "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. Lynne is master of this domain, running roughshod over spammers and trolls, and rescuing idiots like me all the time!

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 videos of folks like Brendan G. doing "Lynne" with no rest between exercises isn't Lynne's idea of as Rx'd. You decide; it’s you vs. you.

Body weight bench press. How much do you weigh? That’s how much you bench (bar + plates = body weight). More than your max? Scale the weight down, of course. Only able to do a couple of reps at BW, 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. If you are lifting alone don’t use clips. If you get stuck you can push one side of the bar up and let the plates slide off. 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. Do them strict deadhang if you’d like (you know, 'cause you're just like Rich, after all) . Hand position is STILL up to you. Seriously, no one cares, and we STILL aren’t going to have the “kipping = cheating” conversation. Note in the comments how many you got each round as well as your total for both bench and PU.

Subs? If you don't have a bench or don't care to do bench press you can always do push-ups, or better yet do ring push-ups. I will do 1/2 BW Shoulder Press instead of bench press.

I have no idea who Fran, Helen, Karen, 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.

In the photo caption, it states "shoulder width barriers can increase practice time"
Can anyone elaborate, I'm confused?

how long of a break do you take in between each round because it doesn't say for time?

@#7 - is that THE Ben Smith? Can't be..

#7 Dan: Lynne has never hurt anyone. But improper form gets people injured all the time. Bench press is a wonderful movement.

I want to know how how Don Knotts did on this WOD, because he'd be a better frame of reference for me.

M/26/170#

3/14 - 3/15 - 2/20 - 2/16 - 2/11

Sad... But considering I almost never bench press I'm happy - it's a bit close to my 1RM but I really wanted an rx benchmark to work from for future reference.

Settled into a good butterfly 3rd round.

To the guy who got injured: where is you bw bench press in regards to your 1rm? If you push too hard, and bias one side with bad form, that's when the injuries will happen.

M/29/143#

Did this a couple weeks ago

11/20 8/18 6/16 6/16 5/16

M/40/111/6'3"
80 kg (2x40 kg DB)
22/9
16/11
17/13
17/12
13/12

M/26/182 lbs/5'10"

Scaled to push-ups and pull-ups, because I had already knocked out a heavy set of bench presses yesterday and didn't feel it wise to do the exact same motion again. Still felt adequately sore after it was all done.

26/6 16/4 12/4 10/3 10/3

M/28/180

18/15 15/13 13/11 11/11 10/10

No spotter so I couldn't really go to failure on the bench. Strict pull ups. seriously, kipping in this one is just embarrassing and lying to yourself.

Bench press is one of the most important movemts in all of weightlifting... that coupled with iso curls!!!

how long of rest?

You can rest for as long as you like. I find that around 3 minutes gives me time for best strength recovery and keeps me warm too. Some of my power lifting buddies prefer to wait for a full 5 minutes, just don't get cold and waste your warm up!

15/6
13/6
16/6 I think my rest was a bit longer
12/5
11/5

143.5 punds
Stric pull ups

If I had spotter I could have done some more reps

Planning on subbing bench (don't have one) with weighted push ups. Will use a tyre on for each hand to get more depth and one for the toes to simulate the perpendicular movement of the bench press. The load will be a rim with a tyre on it and small plates if necessary. Thoughts?

Was all geared up to do this WOD, but since I have to go to a different gym on Sundays being that mine is closed, they had a very interesting WOD on their board that I have never done before.. It was called "Miagi" and looked like a roided up version of the Filthy Fifty, so my competitive nature made me do it to rep my gym.. Man was it a tough one but RX'd 13 mins better than their lowest time at 28:01(damn you you single second) haha.. It's a great workout and I suggest everyone give it a shot!

M/21/191/6'

If your intention is to have a strength workout, don't do lipping pull-ups. If you can't bang out that many strict pull-ups I feel a band assist would be much better on a taxed shoulder joint than resorting to kipping to feel like you are getting enough reps. Rest enough to perform at high capacities in each round.

If you are looking for a metcon, I don't think bench press and kipping pullup to failure are good movement selections. Lots of potential for injury with degraded form struggling for those last few reps

12/8
12/7
7/6
7/6
7/6
No rest, just a walk to/from the pull up bar. Did 190 on the bench and strict pull ups. Rich, you'd better look out, I'm gunning for ya!

M/30/5'11"/190

Not exactly what i expected out of myself but definitely an eye opener on what i need to start focusing on.

18/13 9/9 9/9 8/7 6/7

M/28/95kg

Bench @70kg

11/6 throughout. I know it's max reps, but found having a consistent number to aim for helped.

f/30/5'5/128

benching 128# was not going to happen. scaled to 75#

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

15/20
10/15
7/15
6/13
5/12

M/33/160
20/20
20/20
19/20
12/18
13/24

Sunday musings...

1) Enough (Thanks B@rry). "Enough is a good as a feast." Mary Poppins.

2) Automobile. Utensil. Trying to make myself believe this.

3) Squirrel. Some awfully chubby ones running around our place. They haven't noticed that dog pack bingo is still fast and lean.

This is gonna be interesting.

4) Black Box. A type of research, among other things. Sometimes the process inside the Black Box is so complex that it is more confusing and more difficult if you open the Box in an attempt to do "better" research. There may be too many moving parts, or the interaction between parts might be too complex, or it might just take too much time, time that is better spend in the investigation.

By varying the left side input and then evaluating the right side output one can make conclusions about the effect of the input as long as we assume that the process inside the Black Box is net the same. 3 on/1 off vs. 5 on/2 off, for example. Unmeasured Paleo vs. measured Paleo.

The Black Box, in this case, is you.

5) Superficial. The papers today are filled with missives about the paper-thin veneer of substance in modern lives. The "end of courtship" in the NYT, the "meetings without end" in the WSJ. There's a certain ROI that seems to be expected from every waking moment, an almost panicked need to fill each moment so chockablock full of something, lots and lots of somethings, that it seems impossible to know any one part of a moment to its fullest.

"On a grand scale we've traded perspective for immediacy, depth for speed, emotion for sensation." --Steve Almond

Lotta meat on that bone. I'm as guilty as many. Often's the time I've been "talking" with someone while reading, writing, texting, watching...you know the drill. As often I've been unwilling, nearly unable to tolerate, let alone enjoy, so much as a moment of solitude or repose. It's odd, because I know that some of my best moments have come in the company of only a yellow pad and an pen, without agenda, without a map, without a clock. Some of my happiest moments have been spent one-on-one with a loved one doing pretty much nothing.

Feel it fast, right now! Sure, there's a place for that, and it really is cool that we can do just that so much better now than 2, 5, or 10 years ago. I like me some Facebook as much as the next guy, maybe more than most old next guys, and that's more than OK. As long as I take the time, every now and again, to look at some single thing, look at it from all sides, get down to its roots, and leave myself open to whatever emotions might respond.

As long as every now and again I put aside the ROI of volume in the moment and rejoice in the quality of the moment.

I'll see you next week...

Funny how so many say bench press is not a functional movement....no surprise most of those people have single digit bench press numbers. It is indeed very functional.

5 rounds: 20/20 at 185....took too much rest btw sets

damn,this looks like a good work out, sucks I'm underway...considering doing it on the smith machine but I've read that it's so bad for you. I've been wanting for a cross-fit workout with some benching though. just started back on Lorenzo

M/35/6'3"/200

Today: 110 Reps (Strict PUs)
14/17
10/13
9/13
7/10
7/10

Previous: Kip PUs on all
170 Reps
145 Reps
115 Reps

190lb bench/Strict Pullups
5/5,5/5,5/5,5/5,5/5 no rest btw sets- my mistake

Did a worm up with 135 to get the blood pumping and the hinges oiled, then went strait to the bench and could not do one press with my weight. So I did an extra set to compensate for not resting. After a couple sets I started to really pay attention to the resting cycle. I found an incredible difference between a three minute rest and a 5 minute rest.

0 x 195 & 12 pull-ups
2 x 195 & 10 pull-ups
2 x 195 & 8 pull-ups
3 x 195 & 9 pull-ups
3 x 195 & 7 pull-ups
1 x 195 & 5 pull-ups
0 x 195 & 5 pull-ups

M/28/185

I did Bench press first then pull ups.

19/15-16/14-14/13-12/12-11/10

This workout was great after that I did abs.

M/47/185

Strict

5/12-5/11-5/9-5/9-5/9

the pommel horse training looks like lots of fun

M/31/200/72

200# bench press and strict pull-ups

15/16
7/7
8/8
7/9
6/7

No spot for bench, I'm sure I left a few reps out there. Just went until it felt like I was gonna possibly fail the next rep and racked it.

M/53/153/1-1-06

1/2 BW Shoulder press

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

4th WOD in a row.

Musings in the filter...

31/26 - 27/21 - 26/20 - 24/19 - 20/15

(215lbs, strict)

M/21 London

215
8/8
6/7
4/6
5/5
6/6

I have used other online WOD's prior to crossfit.com and there is always a warm-up/strength portion. What is recommended here?

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

F/125lb/5'2/33

Subbed 95 lbs for 125...
10 / 7pullups
10 / 6
10 / 6
5 (@105lbs) / 5
10 / 5

Jim Perry @40,

W/U to be covered in the Newbie Chronicles on Tuesday. Check out the FAQ on the left side of the Main Page.

Bench (180lbs)-10,10,6,6,6
Pull-ups (strict)-15,10,7,6,5

*Pretty weak display for bench but thought it was still a great workout!

M/28/180/5'10"

20/20
20/20
15/15
15/15
15/20

M/26/165/5'9"

7/25, 6/25, 5/25, 8/28, 8/30

m/43/175/5'9"

16/21
14/20
14/21
12/19
13/14

F/48/119/5'2"
Sub 65lb.weight-not strong enough to lift my own body weight yet.

13/2
21/1
22/F
23/1
20/3 ring chins-ups

M/32/176 lbs/6'0"

Bench (180 lbs)/Strict Pull-Ups
17/16, 13/12, 11/10, 10/10, 9/10

Rx'd

21/21
21/21
18/23
19/23
16/21

Total 204 reps; not a PR.

All reps full ROM and good form. No spotter for bench, so probably lost 1 or 2 reps per set.

5/26-5/32-5/32-5/30-5/30 at 185lbs

Bench 205
Pullups dead hang strict
About 2 min rest between rounds

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

Really been digging the main site programming lately.

15/37
10/26
9/25
9/24
8/26.
Total 51/138.

175lb bench (weighed this morning, 177lb), strict pullups, first 3 rds slow
6/9 6/7 6/7 6/8 5/8

20-12
12-8
10-7
8-6
7-5

150lbs and strict pull ups

Extensive warm up
Settled at 125# on bench
pull ups were strict
8/6
9/5
10/5
10/4
10/4
Shoulders no likey

Laura f/50/5'7/155

44/m/176cm/73kg

72.5 kg bench press/strict pull-ups (last time chest to bar pull-ups)

15/17
13/16
12/15
11/14
10/13

Total 61PR/75

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

Big time PR on the bench press today. All those push-ups lately probably helped.
And I saved the last rep before failure for a better next set.

Learned how to mobilize my thoracic spine with and without a foam roll today and and how to use a lacrosse ball on my chest.

I have been bodybuilding for the last 5 years, and have just started adding a W.O.D to my weekly sessions. Froning is a beast, It's impressive how much strength (espically in the wrists) you crossfitters have.

My results:

17/13 - 9/9 - 6/8 - 4/5 - 4/5

M/29/5'9/UK

Forgot to add the bar weight, My bench was 84kg/185lbs

m/18/185/5'11"
185 bench/kipping pull-ups
16/55
13/41
10/35
stopped worked on form bench and stopped pull-ups

85kg bodyweight

1. 9, 26
2. 8, 23
3. 7, 14
4. 5, 16
5. 5, 20

Bench as Rx 180#
10
9
8
8
7
----
42 reps

Strict pull ups
16
14
12
13
12
-------
67 reps
109 total reps

M/39/5'8"/145

bench 145 / strict pu

20 - 17
14 - 12
12 - 10
11 - 11
11 - 11

180 lbs, did 135 on the bar, seemed about right and max PU in 1 min as suggested onthe scaling vid, with poor kipping
10/10
10/6
9/7
7/3
8/4

m/41/155/5'7"

13/19
12/19??
11/13
13/15
14/14

Well this was fun. 40M/ 220
Kipping pull-ups- 6,6,7,7,6 Bench 13,15,15,12,13
Why is kipping lying to yourself? I'm confused.

M 5 ft 7 in. 150 lbs
Bench/pull-ups
12/15
12/12
10/12
8/10
6/10

Bench with 80kg

18-35//15-31//13-30//10-27//9-25

:D

170# Bench, kipping pull-ups
5/24
3/17
2/11
2/12
2/15
Took 3 min between bench press sets. Did the pull-ups during the 3 minutes. My kip got faster on the last couple sets which allowed me to knock out more reps.

7/6, 5/5, 5/4, 3/4, 2/4

M/5'10"/195/43

M/54/175/5'9" my bench stinks, scaled it down to 155#, strict pull-ups:

15/18
14/18
12/17
11/14
10/14

43/m/185
as rx'd

15/35
11/23
10/21
11/22
10/21

57+123 = 180 (pr is 184 3.5 years ago)

205 lb bench / pull ups

7/15
7/15
7/16
6/14
7/13

Not the best numbers but I am proud....especially since I never do bench press.

2013-01-13: BW+20. 185X5,6. 20#vestX8,12. Strict.
2012-03-16: DNC
2011-09-20: 189(59+130)@36. (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)

Noah @66,

It's not. Kip away Brother.

16/30, 12/20, 10/20, 9/17, 7/17

Since I only bench about twice a year I was happy with 16 reps at 195 pounds on the first set.

Pull-ups were done with the gymnastics kip. I rested about 3 minutes between rounds.

F/43/180/5'10"

180 lbs bench press is not in the cards for me right now (ever?). So I took the women's percentage of 180# (~70%) and used 135#.

Bench press @ 135/kipping pullups

8/11
6/11
6/10
5/10
5/8

30 reps at 135# which was my one rep max 6 months ago
and 50 pull ups which is also good since it's pretty recent that I could string 10 together.

M/43/190 as rx'd strict Pull-ups
18-12
18-11
17-11
14-10
11-9
Last two rounds were tough.

M/34/176/5'10

I'm weak! 3/7 with the 3 coming @ 175 in the bench. Strict pull-ups were good, tho. All 5 rds @ 3/7 for 50 total.

M/24/210/6'7"

Score 116
14,20
8,15
11,15
8,15
8,13

M/27/5'8/188

@ 195# 15/13, 12/11, 11/11, 9/10, 9/10

155# Bench Press
15,10,7,6,6....44
PullUps
15,15,12,12,12...66
Total...110

Last time..

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

Pull ups
15,15,12,12,10

Bodyweight 272. Did 68% for bench. 185 plus chain / 2 grey bands for pullups, 14/18, 9/12, 5/10, 8/11, 9/13. Starting on the second round I felt an uncomfortable feeling in my right pec/delt tie in area. It was not an immediate sharp pain. Instead it built on each rep until I stopped because of the discomfort. Maybe a muscle knot, maybe something building toward a tear? Not sure. Did not feel it on first round, but I did take the first round to failure which I have not done on the bench for a long time. On fourth and fifth round, I let my elbows come away from my sides a little further and it subsided the feeling enough to where I could do a few more reps then round two and three. Up till then, I benched with elbows against my sides. Only the first round was done to actual muscular failure.

M/27/5'4/150

150lbs
20/22 (strict)
11/15
12/15
9/17
10/15

I officially subscribed, that is how much I enjoy the challenge of crossfit!!

Next step is graduating and finding a box to join!

Today was not a PR, 3 weeks of not benching(completed a tattoo on my back in Dec.)
8(185)/18
7(175)/16
6(175)/10
7(175)/sub(shoulders/arms uneven in strength/response so I opted for single arm lat pull downs- even reps)
8(175)/sub(same as above)

14/14
13/14
12/11
9/11
9/11
Strict pull ups

26 / M / 5'9" / 140lbs

115lb bench press (80% body weight)
8-7-7-6-5

Pull-ups
24-22-20-14-13

I didn't feel too good about the pull-ups going in, but 24 is a new PR, and the rest are higher than my past Lynne scores, too. Yay. Bench press was pretty "meh." Shoulder started feeling weird in round three.

I am confused by Rich's numbers. He posts nearly the same numbers on pull ups for each set. It seems obvious to me that he is not truly striving for his max on each set. You're telling me that he can do 5 straight sets of 20+, but can't do more than 22 reps in his first set? Am I missing something?

5/14 7/11 5/10 2/10 3/10
Rxed bw 185

age 23 bw 170

Did first 3 rounds as rx'd
bench press: 15 pr/10/9
pull-up: 60 pr/30/30

last round, i cut out the pull-ups and dropped the bench to 95# because my elbows kept flaring out. did sets of 8

I no longer have any range of motion in either of my arms.

Male/32/5'8"/170 lbs

165 lb bench

25/20
20/15
12/15
12/15
12/15

Newer to Crossfit, only been doing consistently for 2-3 months. Pretty happy with these results.

24/male/168/5'11"

165 bench
9-5-8-4-5-5

Strict pull up
15-8-8-10-6

36yo Male
91kg bench, no kipping pull up
1. 8/10
2. 9/11
3. 8/10
4. 7/8
5. 5/9

26/F/5'6"/165

@ 65#, Assisted PUs

14/11, 14/11, 9/9, 11/11, 10/10 (total = 110)

Bench @ 195, strict pull-ups
22-17
20-15
20-17
19-15
18-14

Subbed weighted push ups(25kg) for BW bench press

"Lynne"

Five rounds for max reps :
Weighted push ups(25kg, 55#)
Pull-ups

12/24-7/16-8/14-6/15-7/16

No rest.
Bw : 57kg, 125#

205#, approx. 5 min. between
9/8,10/9,9/7,8/8,8/7

M / 25 / 235 LBS
Bench & Strict PU
21 - 12
20 - 12
16 - 12
15 - 10
15 - 10

Five rounds for max reps of:
Sandbag Floor Press, somewhere between 150lbs–160lbs give or take
Strict Pull-ups
15/16
10/12
8/12
10/10
10/10
M/55/6’/205

13/10/7/10/8 Bench
20/11/16/8/16 Pullup (alt. kip and strict)

-Boz

m/31/220/6'2"
@220#
18/15
16/15
12/15
8/15
7/16

Not sure y so bad but are triceps fried!

15/12/10/10/7 Bench
22/23/14/22/20 Kip pullups

My first Lynne
Bench/Strict Ring Pullups
7/13 8/12 7/12 6/10 5/10
Total 90 reps

Good musings today Bingo...thanks.

Bench (205 lbs) 15-12-12-10-10
Pull-ups 3-3-3-3-2
Ripped calluses made Pull-ups suck

What are 'Shoulder Width Barriers'??

6',235,41 M
205x10/10,225x8/10,235x6/10,235x5/10,235x4/10

BW bench @ 175#/SPUs
5/10-5/10-5/10/-5/10-4/10

8/14
8/12
7/9
6/9
5/7

Scaled bench press to 60kg (BW=75kg)
Strict pull-ups

M/25/180/5 10"

Rx with strict pull ups(well no rest between exercises????)

14/16 - 12/14 - 8/12 - 9/12 - 8/11

Subbed push ups with a tyre for each and and one for feet in order to get greater depth and simulate a bench press. Added resistance through a rim with a tyre placed upright on shoulder blades and held in place by the second man. Ring PU.

Harry 82kg: 8/12 7/11 6/9 10/8 5/8
Roach 102kg: 10 (without tyre)/6 7/6 6/3 2/6 6/5

45/123=168 TOTAL REPS RX

Great workout.

175 body weight too close to 1RM. Went with 135lbs to make sure I got around 10 reps. No spotter so couldn't go to full failure. All pull ups strict.

11/11-11/9-9/8-9/9-9/9

Rested for a full 3 minutes after set 3 and it helped a lot. Obviously going to quick for the first sets.

M.38.175.5'10"

Scaled Bench/Strict Pull-up
10@105/14underhand
10@125/12overhand
5@145/14 U
6@135/12 O
7@135/12 U

3/10 2/9 2/9 2/8 2/7 estoy lejos de Froning ? jaja

21/22
10/12
6/11
7/11
6/10

Bench @ 165 lbs.

Total = 116

F/51/5'6/120
95# x 12 6 pull ups
100# x 10. 6 pull ups
100# x 9. 5 pull ups/5 ring rows
95# x 10. 4 pull ups/4 ring rows
95# x 10. 4 pull ups/4 ring rows
Pull ups dead hang

145# BW
35/15
30/10
30/10
27/10
25/10

I love 'lynne'
Can't keep up with many of the 'girls' but I always look forward to knocking out the bench press

M/24/6'/160

BP: 160#
Strict PU

BP/PU
3/10
3/12
5/12
5/10
5/10

At 175#

10/19
8/20
7/14
5/15
6/14

36/82

23/m/5'11"/175

Had to hurry
10/20
7/15
6/10
Not much rest
Bp 205

M 42/192/6'0"
155 bench, strict pullups.
10/13
8/13
7/11
6/8
5/9.

ring push-ups/kipping pull-ups

27/27
23/24
20/21
18/20
15/21

M/43/6ft/205
BP 9 9 7 7 6 total 38, pr is 52
PU 31 20 17 18 18 total 104, pr is 126
First time BP'ing since hand surgery, pretty sore, definitely affected my numbers. PU's disappointing today, last time all were over 20.

175# bench/strict pull-ups
18/12,
12/10,
10/10,
10/10,
8/8

M 35/6'/207

10/10-9/7-6/7-6/6-6/5 (205lbs, Strict/pull-ups)

M/27/5'10"/175

12/20
11/25
8/19
8/15
6/12

No spotter, was not able to BP to failure. I may have been able to do 1 or 2 more reps per set.

m/41/6'4"/225

Scaled the weight:

185-5
195-4
205-3
215-2
215-2

Pullups:

4-5-4-4-4

M/30/5'6/160

160lbs bench press / strict pullups

11/11
11/7
11/8
8/6
6/6

20/44-14/27-10/25-8/24-8/25
Subtotals 60/145
Total 205

m/42/5'8"/175

11/9
9/9
9/7
6/8
7/10
Strict pull ups
175# bench

75 lb bench (1/2 BW), kipping pull ups

33/12
31/14
30/17
27/13
24/13

145/69, 214 total

M/43/5'8"/175

Bench with no spot; so played it safe
PUs strict

12/15-12/15-12/15-10/16-10/15

Interesting comparison, considering last time was at a bodyweight of 160, and I did it with NO rests:

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

Kipping pull-ups, 175# bench

10/37, 9/32, 7/26, 5/23, 4/25
Total 178 reps (PR)

M36/5'4"/145lbs
Bench with 145.
20, 15, 12, 12, 11
Pull ups
45(kipping),
Strict the last four sets
15, 15, 15, 14.

6/19
5/18
5/17
4/17
5/12

M/22/6'0"/180

180# bench press, strict pullups

10-16/8-12/6-10/6-8/4-8

Five rounds for max reps of:

2 x 26 kg db bench press
Strict Pull-ups
10/11
9/9
7/8
6/7
6/7

cale m/22/6'0"/175
modified 135#
20/12
16/12
13/12
11/13
10/15

kelley f/47/5'3"/132
modified 85#
13/16
13/15
11/9
10/13
12/11

M/22/5'11"/184

21/35
12/25
10/25
9/20
8/20

185#, kipping pullups

M/49/5'10"/173

185#, Strict pull ups

15/15, 15/15, 14/13, 13/13, 9/12

M/30/6'5"/220

4(225)/25
8(205)/20
6(205)/13
9(195)/21
9(195)/21

3/18/12
12/34-8/13-6/17-5/15-4/17 = 131reps
1/14/13
12/25-12/26-8/16-8/22-6/17 = 152 reps
M/180/36 did it both times at 185 on bench and Kiping pull-ups

165# (but the scale may be closer to 170# now)
stirct chin ups (little shy on range of motion)

12-15
13-12
14-11
10-11
10-11

M/28/178.8lbs

180# bench press/ring pullups

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

Felt great!

Saw this the other day, got a chance to do it today.

M/30/180pounds

Bench Press at 185, Chin ups Strict

5/4
5/4
5/4
5/4
5/2

Question: I interpreted it as max effort with unbroken for each movement right? i figured if i re-racked the bar or put my feet down that it was over. right?

m/43/165
22/20
18/18
12/11
9/10
8/10
Strict pulls

BW = 82kg

7-18
7-19
5-14
4-13
4-12

27/76

Last Time :

BW = 82.5kg

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

22/75

Body weight 67 kg (heaviest ever since starting crossfit)

Bench press: 68 kg
25(pr)-12-8-8-8
Total benches: 61

Pull ups: 41-24-20-20-20
Total pull ups: 125

Added difficulty by taking no rest between benches and pull ups.
Done at auditorium.
Total reps: 186

m/44/5'6"/140

145# bp
12/15
12/12
11/9
10/9
10/10

BW 85

PU/BP
16/9
7/5
6/5
6/3
6/2

M/30/6'0/249
Bench 255
Pull ups kipping

8/7, 10/10, 10/11, 8/7, 10/15

The last set endorphins really kicked in!!

scaled weight to #155 @ 185 bodyweight
kipping pullups

BP/PU
8/18
7/15
7/13
5/12
5/10

M/35/6'2"/205

Apparently I have lost a few pounds, which is absolutely fantastic for this WOD. As rx'd -

Bench press at 205
Strict Pull Ups

11/10
8/8
6/7
5/8
4/6

M/24/5'10"/166

165# bench/strict pull-ups

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

180 lbs bench. strict pull ups.
9/9
8/10
7/11
7/9
5/9

Day 260
M/45/6'0"/(194.5 at weigh-in)
Made up WOD on Tue, 130115 - "Lynne"
5 rounds for max reps of:
Body weight bench press (195#)
Pull-ups
BP/PU: 11/14-9/12-8/11-6/9-5/10

at 155 with strict PUs
12/18
10/16
8/16
6/12
6/12
Bench= 42
PUs= 74

Bench really killed me. I tried this one with strict PUs this time around, and I am not sure if it is harder or not. The kipping is easier of course, but with a high number I felt like the acid built up faster.

M/37/5'11"/195lbs

1) 14/26 kipping pull ups
2) 10/6 strict pull ups
3) 6/6 strict pull ups
4) 6/6 strict pull ups
5)6/6 strict pull ups

M58/185/5'9"

scaled
used 135#: 1) 10/12 strict P.U.
2) 7/12
3) 5/10
4) 5/10
5) 6/10

38/m/175
Rx
7/20
7/20
5/13
5/13
5/20

BW bench was nasty one rep max so scaled for better form

28/72/200

1) @165 - 6, 7 no kip
2) @ 175 - 4, last one not so pretty, 6 no kip
3) @ 165 - 5, 4 - kip on last one
4 & 5) @ 165 - 4, 4 - kip on last one

25/M/160
75 lb dumbells ilo barbell. strict pullups.

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

Been doing CF for a few months now, have dropped a little over 15 lbs, which was a godsend for this one (unfortunately my bench has gone down a bit too, but that's probably a fair trade since almost everything else has gotten better)

m, 6'5", 230, 29

strict pullups

9 / 14
8 / 11
8 / 9
6 / 8
6 / 8

M/27/6'1/170lb
Bench: 155lb
P/U's: Strict (palms facing inwards)

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

P/U's with palms outward is clearly something to work on (never mind everything else).

M/43/174/84

132lbs bench / kipping pull ups

10/10
10/10
8/8
8/9
8/8

M/26/165cm(5'5")/68.5kg(151lbs)

BW bench / strict pull-ups

16/13
11/11
9/10
8/11
8/9

M/175#/5'8"

Bench 175, Kipping Pull Ups
11/22
6/11
5/11
5/12
5/15

Looks like I need to work on my bench press some more.

M/29/6'5"/275

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

m/42/6'1"/210

8/8
5//7
5/7
3/5
5/7

Compare to:
120316
BP (185): 12-9-8-7-6 = 42
Pull: 37-30-23-22-20 = 132

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

155# - 5,6,5,5,4
pullups - 12,11,10,10,9

M/25/190/6'0"

Strict Pullups

18/12
14/12
12/10
10/10
9/8

Did deadlift the day before. Back was crushed.

M/21/185

20/15-15/15-12/15-8/15-8/15 (205lbs bench/pull-ups)

205#
17-12
12-11
10-11
9-10
7-8

M/38/170 Lbs.

12/15, 12/13, 12/13, 11/13 & 9/11.

Body weight bench press and strict pull ups.

14/21
10/23
8/17
7/20
8/20
150#

First time doing this WOD - my weight yesterday was 136 so I scaled the bench press to 100#. I didn't have a spotter :( I don't know how to kip yet so I did strict pull-ups.

5/5
5/3
5/3
5/3
5/3

I'll have to try it again in a few months!
Grace

Only did three rounds due to age-induced dimentia. Was at the work gym, so used two 60 lb dumbells instead of a barbell and did strict pull-ups.

14/15, 10/11, 6/8

M/29/73"/210#

10/10, 10/10, 8/8, 8/8, 5/6

bp 67kg (70%BW) Pull ups (assisted)
5/10 6/10 7/11 6/10 7/11

10/20-10/20-10/20-10/20-10/20

155# bench press
Kipping pullups

Bench Press: 9, 7, 6, 5, 5
Pull Ups: 4, 16, 11, 2, 2

Single digit pull-ups were strict, tweaked a muscle on the 16 kipping then took it easy after that

1/17
BP(185#,rds 1&2, 175#,rds 3-5): 6,3(bar hit safety rack & threw me off),5,5,5
PU: 10,10,10,9,9
Worked on running jump rope, wall balls, sit-ups, KB figure 8's, and box jumps between rds. Man my bench press has faded.

10/11
7/8
5/6
4/7
4/4

M/30/5'6"/185lbs

16/20
13/20
13/18
13/18
11/19
Total Reps 66/95

M/27/145#

5/10
5/10
5/8
3/8
3/8

Great reminder that I haven't done bench press in over 2 years.

70 kg bench - 10
74 kg bench - 8,7,7,7
Strict Pull-ups: 12,12,12,11,10

Did the set of bench with 70 kg, and 4 sets with 74 kg.
Weighed myself after and weighed in at 72 kg.

M/29/150#

11/30
10/25
10/25
9/23
8/25

Strict pull ups 2-3 minutes rest between exercises.

M/37/5'11"/190

Bench Press: 10,8,8,7,7 (40)
Kipping Pull Ups: 17,19,17,17,12 (82)
Total: 122

Solid workout. did kipping pull-ups and bench press @ 150lbs

1. 15/21
2. 12/25
3. 9/22
4. 6/26
5. 5/27
Total = 47/121 (168 reps overall)

Ring PU: 23, 18, 16, 12, 14
Dhang Pullups: 16, 14, 10, 10 8

141 total

11/14, 8/15, 7/15, 4/12, 4/13, 4/12 @185#

9/12, 6/7, 5/6, 5/6, 3/5

"Lynne" subbed.
HSPU: 20, 15, 12, 9, 8 (comp-style)
PU: 23, 17, 14, 12, 10
Total: 142

M/47/6'/195

First time "Lynne". Subbed ring push-ups for bench due to shoulder impingement, most likely due to improper form attempting a 1RM in the bench months ago. Strict pull-ups, since I do enough kipping pull-ups with other WODs--this can be a benchmark to gauge progress in the strict pull-up.

Ring push-ups
10, 9, 8, 6, 6

Pull-ups, strict
6, 5, 4, 3, 3

with #135 (~2/3 bw) and kipping

9/11
8/10
6/8
6/10
5/9

34/48 (last time 35/47 PR)

I'm surprised Rich Froning did that little - my guess is maybe he took no breaks at all?
At 180 lbs, I got 22/20- 22/19- 20/19- 20/18- 20/17.... could have and should have done more pull ups.

@190lbs / Strict Pull up

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

165lbs./strict pullups

15/12, 12/11, 10/9, 9/9, 8/7

185# BP / Strict Pull ups

12/12
12/11
11/10
10/9
9/10

54pr/52 first time all strict

210 7-21 6-13 6-12 7-12 5-11

C-
125# BP 10-8-7-7-7
chest 2 bar plu's 20-18-16-15-12
switched grips on each round of plu's, no significant rest between bench and plu's, approx. 2min. rest between each round

m/34/5'8"/175lb

scaled bench to 165lb

8/25-8/25-9/26-9/24-8/28

Total of 170 reps

M/33/5'7"/166
BP/PU
20/21
18/21
13/17
10/16
8/15
@165

M/23/5'11"/175 lbs.

12/25, 12/20, 12/20, 12/20, 12/30

Total = 175 Reps @ 175 lb Bench

52/m/185

Scaled to #165-strict p/u's
14/17, 11/14, 9/12, 8/10, 7/9

bp/neutral grip strict pu

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

m/42/5'8/240

Didn't do. Was nursing shoulder injury from pullups.