November 4, 2013

Monday 131104

"Lynne"

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

Post reps for both exercises in all rounds.

Compare to 130113.

USDL1_RootsL1_BostonL1_MorristownL1_NorthAtlantaL1_VitalityL1_ColumbusL1_SouthSideL1_NorCalL1_CentralDowntownL1_BaselL1_BoldL1_MontpellierL1_CF09L1_InsurrectoL1_RanchCPC_AtlantaCPC_BrandXCFK_th.jpg

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CrossFit Level 1 Certificate Courses: CrossFit USD, CrossFit Roots, CrossFit Boston, CrossFit Morristown, CrossFit North Atlanta, CrossFit Vitality, CrossFit Columbus, CrossFit SS (South Side), NorCal CrossFit, CrossFit Central Downtown, CrossFit Basel, CrossFit Bold, CrossFit Montpellier, CrossFit 09, CrossFit Insurrecto.
CrossFit Coach's Prep Course: CrossFit Ranch, CrossFit Atlanta.
CrossFit Kids Courses: CrossFit Brand X.


"Exercise and the Brain" an interview with Dr. John Ratey - video [ipod] [mov] [HD mov]


"CrossFit Kids: An Administrator's View" by Chris Spurlock, CrossFit Journal article [pdf]

Posted by Pukie at November 4, 2013 5:00 PM
Comments

sweet!

Comment #1 - Posted by: jirv101 at November 3, 2013 5:12 PM

Great time at Crossfit North Atlanta this weekend!

Comment #2 - Posted by: David Butler at November 3, 2013 5:15 PM

How much time in between sets?

Comment #3 - Posted by: Zeke4 at November 3, 2013 5:22 PM

Met some good people and learned a lot at Crossfit North Atlanta this weekend.

Comment #4 - Posted by: Ronnie at November 3, 2013 5:23 PM

CrossFit Morristown NJ Cert was amazing. I have been doing CrossFit for 6 years and finally decided to go for Level 1. The L1 staff was great. Boz, Joe Dill, Keith, Danielle did an amazing job presenting and keeping the attention of the group. We were all engaged and enjoyed every minute of it. Thank you for putting together such an amazing team of L1 presenters. Two thumbs way up!

Comment #5 - Posted by: Andrew Mendez at November 3, 2013 5:43 PM

Learned a ton of great stuff at Level 1 in Morristown, NJ this weekend! Many thanks to Boz, Lindsay, Joey, Keith and Danielle!

Comment #6 - Posted by: Lorie at November 3, 2013 5:43 PM

@Zeke4, you can rest as much as you want between sets and even between exercises, should you desire. Not for time on this one. Ideally you will set a rest period and keep it standard so you can compare your scores more accurately the next time Lynne appears.

Comment #7 - Posted by: Gavin at November 3, 2013 5:45 PM

Great training taught by amazing coaches...Mike, Bethany, Matt, Leah, Kristin and Jason. Great CF Community...thanks CF North Atlanta

Comment #8 - Posted by: Todd Hood at November 3, 2013 5:49 PM

Thanks, Crossfit North Atlanta and L1 seminar staff!

Comment #9 - Posted by: Felix Chuang at November 3, 2013 6:17 PM

Learned a lot! Great L1 instructors! Thanks!

Comment #10 - Posted by: Jeff at November 3, 2013 6:38 PM

I did my level 1 at Crossfit Roots in Boulder CO over the weekend and I want to thank the entire crew for an amazing weekend full of tips, technique and great coaching. Kurtis, Nicole, Dave, Zac, David, Rory you guys are amazing!!!!!!! Hope to see you all again in 5 years lol.

Comment #11 - Posted by: Shaira at November 3, 2013 6:40 PM

Great learning experience at the Columbus L1 this weekend. Very supportive staff and overall great group.

Comment #12 - Posted by: Kyle at November 3, 2013 6:47 PM

I am new to crossfit and I had an incredible learning experience at the Level 1 in Morristown, NJ. Special thanks to Boz, Lindsay, Joey, Keith and Danielle for all their hard work.

Comment #13 - Posted by: Sergio at November 3, 2013 6:50 PM

And a special shout out to the leader of ceremonies, Joe Westerlin, and those lucious golden locks.

Comment #14 - Posted by: Kyle at November 3, 2013 6:52 PM

Fantastic experience at the Columbus L1 this weekend! Truly inspired by the instructors and their passion and love for what they do! Thank you for sharing all of your knowledge and providing an experience I will never forget! Words cannot describe how grateful I am!

Comment #15 - Posted by: Lisa at November 3, 2013 6:59 PM

Congratulation Glorybelle just saw your post. What an accomplishment. You must feel great!

Comment #16 - Posted by: D.S. at November 3, 2013 7:08 PM

Had a great time in Columbus! I really loved having the opportunity to fine tune my lifting techniques and have the chance to coach myself after watching all of our great coaches do it best. I was also beyond excited to have Chris Spealler coach me. You were all very well spoken and did a great job with lecture. Special thanks to Cherie for taping up my hands!

Comment #17 - Posted by: Amber at November 3, 2013 7:16 PM

Zeke4 - This is an untimed max effort day, so take as long as you need.

Comment #18 - Posted by: Kada at November 3, 2013 7:27 PM

great job everyone!!! Hope you had an amazing weekend :)

Comment #19 - Posted by: Jacqui Hamer at November 3, 2013 7:27 PM

Thanks to Joe and the gang for a great weekend at the Columbus L1. Top notch from start to finish. Special thanks to Cherie for calling me out/ coaching me up..... looking forward to putting in the work!

Comment #20 - Posted by: todd at November 3, 2013 7:41 PM

L1 at NorCal this weekend was a great experiences. Thanks to all the coaches for their time! Had a blast getting exposed to all the personalities among the coaches.

My treat to psycho donuts next time!

Comment #21 - Posted by: Rodrigo B at November 3, 2013 7:50 PM

Best Level 1 trainers at Austin this weekend, thanks for all the best guys!

Comment #22 - Posted by: Kaz at November 3, 2013 8:04 PM

Just attended the CrossFit Kids training course this past weekend at CrossFit Brand X!!

Just wanted to say that this course changed my outlook on how to teach CrossFit. I recently just obtained my L1 at the end of September, and let me tell you this course added a whole wealth of knowledge to my toolbox.

Thank you to the entire training staff and the CrossFit Brand X gym. What you do on a daily basis is absolutely incredible. Thank you for opening up your doors to host this amazing course this weekend!!

With regards,
Jonathon Solonar

Comment #23 - Posted by: Jonathon Solonar at November 3, 2013 8:04 PM

Awesome weekend with the Crossfit level 1 trainers in Austin Tx., Thank you all for the help! Had a great time with all of you!

Comment #24 - Posted by: Paul at November 3, 2013 10:14 PM

Another awesome video for everyone to internalize and share with their family and friends - thx again the Coach G and his team for making more of the world fitter, healthier and smarter

Tony

Comment #25 - Posted by: Tony Blauer at November 3, 2013 11:20 PM

What a great weekend in Crossfit Insurrecto, Manila! The staff was great and all of the participants were great as well! Definitely learned a lot :)

Comment #26 - Posted by: Giancarlo Manuel at November 4, 2013 12:09 AM

5/15
5/11
4/10
4/8
2/7

Scaled bench press to 70 kg
Strict pull-ups

Comment #27 - Posted by: Brett (25/M/188cm/77kg) at November 4, 2013 1:34 AM

Thoroughly enjoyed every minute of the level 1 course at crossfit bold......and look forward to putting everything I learned in to practice.
I would like to thank each and everyone of the coaches for making the last 2 days so interesting and enjoyable...!!!
Becky

Comment #28 - Posted by: Becky Hickman at November 4, 2013 1:57 AM

What a weekend in Basel!!Tons of stuff learned, taught by an awesome crew of trainers. Had a great time with you guys!!! Thank you so much again!!!

Comment #29 - Posted by: Christian at November 4, 2013 2:43 AM

Fantastic time at the L1 training in Austin this weekend. Pretty new to Crossfit and the training staff really helped drive the concepts and movements home. Eric, Austin, Ricardo, Yurii, Jesse, Abi and Jake did amazing and made it not just a boring class room but a fun learning experience. Great job again and keep doing what you're doing!

Comment #30 - Posted by: joshua brown at November 4, 2013 3:49 AM

215 bench
40# assisted pu

7&7
4&7
4&7
3&7
3&7

Comment #31 - Posted by: Ramsey at November 4, 2013 4:00 AM

195# bench press/kipping pull-ups

4/15 - 4/12 - 3/14 - 5/14 - 3/13

Comment #32 - Posted by: Joe Northside m/35/70"/195 at November 4, 2013 4:24 AM

Strict pull-ups or anyhow?

Comment #33 - Posted by: Anders at November 4, 2013 4:28 AM

M/150/5'6"

155lbs bench
No kipping pull ups

7/18
8/20
8/20
8/19
8/17

Comment #34 - Posted by: Matt at November 4, 2013 4:40 AM

Anders - the demo vids show kipping, but some people will do strict to emphasize the strength aspect

Glorybelle - congrats on a huge achievement!

Comment #35 - Posted by: Joe Northside m/35/70"/195 at November 4, 2013 4:44 AM

M/34/78 kg/178 cm

Bench press: 80 kg (PR) / Strict pull ups
4/11-3/7-2/7-2/6-1(+2 negative)/8(+3 kipping)

Chuffed to bits!!

Comment #36 - Posted by: RJ at November 4, 2013 4:59 AM

Columbus L1 Seminar was an incredible experience. Thanks to all the coaches for doing such a great job!

Comment #37 - Posted by: Brad at November 4, 2013 5:17 AM

5/30-5/30-5/27-5/20-7/20

Comment #38 - Posted by: gb 46/m/71"/185# at November 4, 2013 5:41 AM

13/24 10/10 8/12 5/8 5/5
Bench 180
Strict pull up

Comment #39 - Posted by: JB at November 4, 2013 5:46 AM

Had a blast at the CF Kids course at Brand X this weekend! The Martin family was extremely welcoming and the entire staff was very energetic and knowledgable.

Thanks for an awesome time, hope to see you all soon.

Comment #40 - Posted by: Joey wuest at November 4, 2013 5:46 AM

Less than 1% of the folks pictured who earned a Level 1 certification this past weekend will never teach a CrossFit class or make a single penny for their efforts.

Comment #41 - Posted by: J.T. at November 4, 2013 5:48 AM

F/52/5'6/117
115# bench press/ mixed pull ups
9/12 strict, 8/10 Kipping, 7/11 mixed, 7/9 mixed, 6/ 10 strict
No spotter
Swod back squat
10 x 45, 7 x 95, 5 x 115, 3 x 125#

Comment #42 - Posted by: D.S. at November 4, 2013 5:55 AM

Through Navy, college, and career, i've sat through countless training sessions, seminars and CEC's. The CF-L1 seminar was by far the greatest training experience i've ever had. Thanks to Rogue for hosting and a big thanks to the seminar staff for taking time to make us better at what we love to do. I have no doubt that we had it best in Columbus, OH. Thanks

Comment #43 - Posted by: Andrew at November 4, 2013 5:59 AM

73 total- 205 bench
1- 5/10
2- 5/10
3- 3/8 (close grip bench reverse pullups)
4- 4/10
5- 6/12 (got a spotter and pushed harder on bench went to kipping on pull ups)

Comment #44 - Posted by: joshua brown at November 4, 2013 6:02 AM

8/10
7/7
6/7
6/6
5/5
Bench - 75Kg
Strict pull ups

Comment #45 - Posted by: Simon Murray at November 4, 2013 6:29 AM

8/10
7/7
6/7
6/6
5/5
Bench - 75Kg
Strict pull ups

Comment #46 - Posted by: Simon Murray at November 4, 2013 6:30 AM

135 bench
strict pullups

9&12
8&11
7&10
7&10
7&10

Comment #47 - Posted by: William M. at November 4, 2013 6:42 AM

230 Bench
strict pull ups

5/10
5/10
5/10
3/7
5/10

Comment #48 - Posted by: Steve (M/32/6'6/233) at November 4, 2013 6:45 AM

The L1 Trainers this weekend in Atlanta were far and above the most knowledgeable and helpful trainers I have come across. They gave us the tools to be sucessful and how to continue our own journey.

Thank you guys!

Comment #49 - Posted by: Ruth D at November 4, 2013 6:47 AM

15x12,10x8,6x5,5x5,5x5

175, strict pull ups
minimal rest

Comment #50 - Posted by: John at November 4, 2013 6:52 AM

AWESOME! I could not have asked for a greater training staff: Mike & Bethanie, Leah, Mat, Kristen & Jason... Thank you CFNA & good luck to all my classmates, hope to hear exciting things from everyone.

Comment #51 - Posted by: BRIT P at November 4, 2013 6:58 AM

I'm excited to all the things the L1 has showed me! The trainers in Columbus were the best and it was one of the best experiences I've ever come across. Thanks you, CrossFit..AGAIN!

Comment #52 - Posted by: Billy at November 4, 2013 6:59 AM

M/155/6'0"

135#/Strict Pull-Ups

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

Comment #53 - Posted by: Anthony Fisher at November 4, 2013 7:03 AM

M/155/6'0"

135#/Strict Pull-Ups

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

Comment #54 - Posted by: Anthony Fisher at November 4, 2013 7:04 AM

M/155/6'0"

135#/Strict Pull-Ups

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

Comment #55 - Posted by: Anthony Fisher at November 4, 2013 7:07 AM

in 20 min did pushups, ring pullups and toes to bars:
50 pushups/20 Pullups/15 toe to bars
30/15/10
25/10/10
25/10/10
25/10/10
Total: 155/65/60

Comment #56 - Posted by: M/36/176/5'11" at November 4, 2013 7:10 AM

Can't get to the gym today but I have dumbells and a bench at home. So my question is - doing my body weight (160) in dumbells is a stretch, would I be able to lighten up if I rock the dumbells? I was thinking 80%-90%? Thanks Guys!

Comment #57 - Posted by: David at November 4, 2013 7:31 AM

Great weekend at CrossFit Central Downtown! Amazing energy from the trainers and learned a lot while correcting my own form issues. Thank you!

Comment #58 - Posted by: Vic at November 4, 2013 7:39 AM

AWESOME weekend in Columbus! Cherie Chan helped me fix my squat and Chris Spealler taught my breakout group the C+J--doesn't get much cooler than that!

All the coaches were fantastic, couldn't have asked for a better crew. Learned so much--thanks again guys!

Comment #59 - Posted by: Melissa at November 4, 2013 7:42 AM

175# bench - 5,4,4,4,3
Kipping pull-up - 10,9,10,10,10
Added 5x 32" box jump each rnd

Comment #60 - Posted by: Will at November 4, 2013 7:55 AM

Forgot! M/42/176/71"

Comment #61 - Posted by: Will at November 4, 2013 7:56 AM

As RX'd
6/18
4/10
4/8
2/5
2/5

Comment #62 - Posted by: Jbc M/41/6"1'/200 at November 4, 2013 7:58 AM

Strict pull-ups

Bench @80kg (176lbs)

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

Comment #63 - Posted by: Marton B 184/178/27 at November 4, 2013 8:08 AM

No spotters around my house at 5am, so I'll save Lynne for this evening. In the meantime...
Deadlift:
10x45
10x75
10x115
10x145
10x165
10x185
8x195
7x215
5x230
8x195
10x165
10x115

Comment #64 - Posted by: Jim R./51/5'8"/160 at November 4, 2013 8:12 AM

#48/David, wish I could help--I've always wondered if there's a rough way to correspond barbell weight to dumbbell weight.

Joe N, nice pull-up numbers and the wall-walk WOD on Saturday. That one was brutal!

Comment #65 - Posted by: Jim R./51/5'8"/160 at November 4, 2013 8:17 AM

L1 cert in ATL this weekend was FANTASTIC! I do not think we could have had a better teaching staff - Mike, Bethanie, Leah, Kristin, Mat, and Jason elevated the course beyond the material and consistently integrated the learning and the experience. I feel lucky to have gone through their training! thanks again guys!

Comment #66 - Posted by: Cristin G at November 4, 2013 8:22 AM


38yo/195lb
Bench/pull-up

15/21
13/20
12/16
10/15
10/15

Comment #67 - Posted by: Joel Propst at November 4, 2013 8:23 AM

3 rounds @ 185lbs.
16-12
11-8
5-15

Grip and shoulder range of motion were big issues in this one.

Comment #68 - Posted by: AJ M at November 4, 2013 8:35 AM

Chris Spurlock - Great article brother! We are finding the same results at our Charter Network (Noble) here in Chicago. Its great to see CrossFit having this impact on kids across the country. The ultimate benefit of the Crossfit program is the impact on school culture and the character development of the kids. The practical benefit is this has a direct impact on the performance of the kids on academics. Win-Win all the way around. Would enjoy sharing more: doclander@noblenetwork.org Drop me a line any time!

Well done Sir!

Comment #69 - Posted by: David at Noble Network of Charter Schools at November 4, 2013 9:15 AM

The CF staff at the L1 in Columbus this weekend were truly incredible. Such a passionate group who clearly love what they do! Thanks for sending the A team to Ohio, keep doing what you're doing guys, it's making a difference.

Vote Cherie for the Zombie Apocalypse.

Comment #70 - Posted by: Mathew H at November 4, 2013 9:28 AM

Rx'ed

12-15
11-15
9-11
6-11
7-11

108 reps

Comment #71 - Posted by: Mike M 38/5'9"/190 at November 4, 2013 9:37 AM

5'10 188
Bench at 225lbs
Kipping pull-ups

17-13
8-12
7-13
7-11
6-6
100reps

Comment #72 - Posted by: Cody wheeler at November 4, 2013 9:42 AM

M/29/165/6'0"

10/22
7/16
6/15
5/14
5/14

17:00

Comment #73 - Posted by: James Bobo at November 4, 2013 9:46 AM

Columbus L1 Seminar was an incredible experience. Thanks to all of the coaches for doing such a great job. It was cool to have such an all star coaching staff with Chris Spealler, Cherie Chan Lindsey Smith and the rest of the gang. Thanks!

Comment #74 - Posted by: Mike K at November 4, 2013 9:53 AM

Bench Press 80kg

BP PU
17 25
08 17
08 14
05 11
05 09

Comment #75 - Posted by: Matheus Carvalho at November 4, 2013 10:10 AM

m/22/180/80

BP/PU (strict)

12/15
9/12
8/10
6/8
6/8

Comment #76 - Posted by: Simon at November 4, 2013 10:26 AM

Bench 155Lb- no spotter, so reps done with a margin of safety and no collars.
4/16 palm facing
4/16 p away
4/16 p facing
3/12 p away
3/14 p facing

Compare to 130113.
Scaled Bench/Strict Pull-up
10@105/14underhand
10@125/12overhand
5@145/14 U
6@135/12 O
7@135/12 U

Comment #77 - Posted by: ChuckB 55/5'11"/155 at November 4, 2013 10:29 AM

BP / PU ( Strict)

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

Comment #78 - Posted by: Douglas Gullo M\1,82m\85kg ( Brazil) at November 4, 2013 10:32 AM

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

Strict P-ups

Comment #79 - Posted by: TK M/45/5'9"/180 at November 4, 2013 10:32 AM

BP / PU ( Strict)

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

Comment #80 - Posted by: Douglas Gullo M\1,82m\85kg ( Brazil) at November 4, 2013 10:33 AM

185#
12/23
12/23
11/24
10/24
9/24

Comment #81 - Posted by: JF at November 4, 2013 10:41 AM

Jim R. - thanks, you did well on Saturday too! Wall walks were indeed brutal, and of course we followed it with Lynne haha

Comment #82 - Posted by: Joe Northside m/35/70"/195 at November 4, 2013 10:50 AM

185 #
10/20
10/20
9/19
8/15
7/15

Comment #83 - Posted by: CB at November 4, 2013 10:57 AM

Bench 175/Strict pull up

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

Comment #84 - Posted by: Dave 31/6'/185 at November 4, 2013 11:00 AM

as rxd

Bench/pull-ups(strict)

10/13
7/10
7/9
5/9
5/7

no spotter...

are we supposed to do the pull-ups strict or kipping?

Also how much rest should there be between bench and pull-ups and also in between rounds? Guess it will alter the result very much depending of how long the rest is.

Comment #85 - Posted by: Anders 26/M/179cm/73kg at November 4, 2013 11:05 AM

160# bench, kipping pull ups and chin ups.

9/20 pu
8/18 cu
8/16 pu
7/15 pu
8/16 cu

Congratulations Glorybelle.

Semper Fi!

Comment #86 - Posted by: MajorDad (M/53/6'3"/162) at November 4, 2013 11:09 AM

@anders, the answer to each of your questions is: "whatever you want to do".

Comment #87 - Posted by: Gavin at November 4, 2013 11:10 AM

M 39/5'7"/131

135lb bench: 6-5-5-5-5
Pull-ups: 20-15-15-15-15

Comment #88 - Posted by: Dan at November 4, 2013 11:15 AM

Ring push-ups/kipping pull ups

30/27
24/25
21/21
17/22
16/17

Total 108/112

Ring push up total a PR, but, not the pull-ups.

Comment #89 - Posted by: Kevin C. (M/54/5'11"/178) at November 4, 2013 11:17 AM

Outstanding job Glorybelle!

Comment #90 - Posted by: Kevin C. (M/54/5'11"/178) at November 4, 2013 11:19 AM

This one looks fun.

Comment #91 - Posted by: Matt at November 4, 2013 11:24 AM

6/12
5/10
4/9
4/7
3/7

Comment #92 - Posted by: Ronin at November 4, 2013 11:33 AM

M 37/6'2"/210
Bench|Pullup
2|6
3|4
F|4
1|4
1|4

Comment #93 - Posted by: BigBen&Parliament at November 4, 2013 11:34 AM

Bench press: 205 pull-ups: strict
18/15
11/11
10/12
8/10
8/11
Total score 114

Comment #94 - Posted by: T-Wilk at November 4, 2013 11:41 AM

Bench press: 205 pull-ups: strict
18/15
11/11
10/12
8/10
8/11
Total score 114

Comment #95 - Posted by: T-Wilk at November 4, 2013 11:43 AM

Glorybelle, 4:04 is great, esp. after only one 14 mile long run! Congratulations, and (now) welcome back to CF again!

Kevin C, that's a lot of pull ups! So much for age slowing you down!

#74/ChuckB, nice improvement, esp. in the bench...I'm sure you lost a few reps, not having a spotter.

Comment #96 - Posted by: Jim R./51/5'8"/160 at November 4, 2013 11:46 AM

80 kg (BW 77)
12/25
8/19
7/17
6/15
5/13

Comment #97 - Posted by: Fred 39/176/77 at November 4, 2013 11:53 AM

M/25/6'1/220
Bench Weight: 225 / Pullups: Partial Kip
3 Min Rest Between Sets
Superset Bench with Pullups Immediately

1. 10/16
2. 11/10
3. 8/12
4. 6/13
5. 6/8

Comment #98 - Posted by: Pete W at November 4, 2013 12:02 PM

Rxd
10/19
8/20
7/18
4/12
6/15

Damn!

Comment #99 - Posted by: Carlos Klein at November 4, 2013 12:09 PM

Kevin C. - really nice pull-up numbers, well done!

Comment #100 - Posted by: Joe Northside m/35/70"/195 at November 4, 2013 12:24 PM

L1 Cert at Rogue in Columbus was fantastic. The entire staff were great instructors and even better people. Thanks to all of you for sharing your time and knowledge. I learned a ton over the weekend and am eager to keep learning and improving.

Comment #101 - Posted by: Kevin P at November 4, 2013 12:26 PM

5/20
8/21
8/20
6/20
6/20

Comment #102 - Posted by: james.patrick [M/51/66"/135] at November 4, 2013 12:27 PM

M/28/137/5'8

18/17 15/13 10/12 11/13 11/14

134 reps. 3 mins rest between each set. Strict pull-ups & full rom on the BP. Great work out!

Comment #103 - Posted by: Jeremy at November 4, 2013 12:30 PM

Three rounds for max reps of:
80lb Weighted Push-ups, with Perfect Push Up handles
Pull-ups
5 & 20 reps for all
Être prêt
Soldier for Life
M/56/6’/215

Comment #104 - Posted by: Pete In Sun City at November 4, 2013 12:33 PM

209.4lbs - strict
4 - 10
3 - 7
3 - 7
5 - 7
2 - 6

Comment #105 - Posted by: Craig Beveridge 39/M/5'11/210 at November 4, 2013 12:58 PM

Weight 150/ benched 155 for all rnds
Bench:12, 9, 8, 8, 7
Pull up:35, 36, 32, 31, 33,

Comment #106 - Posted by: Kri$ at November 4, 2013 1:14 PM

185 lbs, <30sec rest
(scaled to use chest press machine b/c no spotter)

Press/Pullups:
18/4
10/4
6/4
5/3
7/4

Comment #107 - Posted by: James at November 4, 2013 1:15 PM

155lb. bodyweight bench w/strict pullup

2 minutes rest between sets

15/10
12/8
8/6
8/6
8/6

Comment #108 - Posted by: Jamie at November 4, 2013 1:25 PM

Had an amazing weekend at the L1 Cert in Columbus Ohio this weekend. Thank you Crossfit for sending such an amazing group of people that showed such great passion towards the sport and teaching what they know. Was a dream come true to be coached by games veterans Chris, Lyndsey, and Cherie.

Comment #109 - Posted by: Jason at November 4, 2013 1:42 PM

Had a phenomenal time at the L1 in Columbus this weekend! Coaches were genuine, personable, helpful and of course knowledgable. Laughed all weekend thanks to Joe, who did a great job leading.
Thanks everyone!
Also, Cherie for the Zombie Apocalypse, hands down.

Comment #110 - Posted by: Ali at November 4, 2013 1:44 PM

90kg

1, 6
1, 6
1, 5
1, 6
1, 4

Comment #111 - Posted by: Simon Boote M/42/80kg/6' at November 4, 2013 1:52 PM

Bench 155# / strict pull ups
23/23
21/14
14/12
13/10
12/8

then did metcon for time:
100 wall balls (20#)
75 push press (75#)
50 unanchored sit ups
~14:30

Comment #112 - Posted by: JRL M/29/5'8"/160 at November 4, 2013 1:58 PM

Heeded BrandX advice and lowered the bench weight as 190 is my current 2RM.

135 bench, RX pull ups:
12/20, 8/15, 7/13, 6/16, 5/14

Comment #113 - Posted by: Matt von L (27/m/6'0"/190) at November 4, 2013 2:05 PM

Modified due to no Olympic bar at home.
5 rounds max reps
Ctd push up with feet elevated 20 inches
Strict pull ups
27/14
24/10
16/9
13/8
9/6

M/38/140#

Comment #114 - Posted by: Jim at November 4, 2013 2:07 PM

During the Lynne can you rest between bench/pull-ups or is it a consistent pace?

Comment #115 - Posted by: Rick at November 4, 2013 2:07 PM

Bench 135#, 12, 7, 5, 3, 3, 3
PU, 14, 8, 7, 7, 5, 5

Comment #116 - Posted by: Tim P. at November 4, 2013 2:13 PM

M 23/5'9"/170

Bench press: 170 pull-ups: strict
22/18
10/11
8/10
7/11
7/10

Comment #117 - Posted by: M 23/5'9"/170 at November 4, 2013 2:37 PM

#99/james.patrick, you and Kevin C are both making the over-50 crowd look like pull-up machines! Well done.

Comment #118 - Posted by: Jim R./51/5'8"/160 at November 4, 2013 2:58 PM

59/185/5'9"

scaled to 155#/ strict unbroken pullups:

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

Comment #119 - Posted by: m weiss at November 4, 2013 3:09 PM

M/30/6'1"/205

I have gained weight since starting cross fit three months ago.

bench 205
strict pull-ups
12/12
8/7
9/9
9/8
7/8
5 reps of 220 and 5 more pull-ups
99 total reps

Comment #120 - Posted by: b.jolly at November 4, 2013 3:20 PM

m/40/6'1"/ 210

BP - 12,9,9,6,8
PU(strict) 8, 8, 7, 7, 7

1 month back on crossfit, getting better....

Comment #121 - Posted by: Brian B at November 4, 2013 3:23 PM

Bench 78kg
No stricts PU
No rest between rounds

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

Comment #122 - Posted by: Alonso Neto at November 4, 2013 3:24 PM

M 43/185/6'
#165 bench #10 heavier than last time.
10/13
11/11
10/12
8/9
8/10

Comment #123 - Posted by: Mike at November 4, 2013 3:24 PM

Great experience in Morristown, NJ this past weekend. Staff did a great job teaching and keeping the class on their toes. Ready to reach another level of CrossFit!

Comment #124 - Posted by: Angela at November 4, 2013 3:26 PM

Mistakenly had 185# on the bar for bench.

7/11
4/9
5/9
4/9
4/8
roughly 2:30 rest betwn sets

Comment #125 - Posted by: Mike Andridge/43/5'8"/175 at November 4, 2013 3:32 PM

205#/strict pull-ups
10/11
10/11
9/11
7/11
5/12

Comment #126 - Posted by: therozfather at November 4, 2013 3:34 PM

Strict pull ups
16/17
15/15
9/12
10/12
10/12

Comment #127 - Posted by: Ryan at November 4, 2013 3:40 PM

After 10 months of crossfit and the Level 1 class this weekend in Boulder, I finally understand (and accept!) that having a 265 1RM deadlift is more beneficial to me than the 315 1RM I had when I was a powerlifter. Amazing display of knowledge and skill this weekend from the trainers!

Comment #128 - Posted by: Kelli at November 4, 2013 3:41 PM

M/30/6'2/215

215# bench / strict pull-ups 2 min rest between sets

7/14
6/11
5/9
4/8
4/7
75 total reps

Comment #129 - Posted by: Mark ox at November 4, 2013 3:44 PM

BP @155/Strict PUs
10/13
12/15
11/15
12/15
11/15

Made up Saturday's WOD yesterday - shoulders a little sore and weak today

Comment #130 - Posted by: Rowan M/5'5"/150/49 at November 4, 2013 3:45 PM

2013-11-02: BW+30. 195X5. 30#kb reverse gripx5.
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)

Comment #131 - Posted by: gs at November 4, 2013 4:06 PM

55kg aprox 60%BW
12-9
13-10
12-9
10-9
8-10

Comment #132 - Posted by: lucio1928/41/182/95 at November 4, 2013 4:12 PM

Jim R. and Joe N.-Thanks guys! I am going to be sore tomorrow.

Comment #133 - Posted by: Kevin C. (M/54/5'11"/178) at November 4, 2013 4:15 PM

CrossFit Football

SWOD: press 3x5 @ 112#. Failed 5th rep of 1st set. Reset to 105#. Completed shoulder press 3x5 @ 105#.

DWOD: 6:02.
back squat @ 205#, 30 reps
sprint 1 full gasser
30 burpees

Comment #134 - Posted by: Gavin at November 4, 2013 4:21 PM

M/29/6'3"/210

Btw on bench

Bench/pull ups

5/20 NEW PR
4/12
4/14
4/12
4/10
3/14

Comment #135 - Posted by: Dave at November 4, 2013 4:22 PM

After Lynne I did "Brenton"

Used 20# vest

9:17

Comment #136 - Posted by: Dave at November 4, 2013 4:27 PM

M/21/170
Bench 170#
Strict pull ups
17 bench reps/12PU's
12/10
11/8
8/7
And 7/6
No spot though so couldn't go all out on bench.

Comment #137 - Posted by: Andrew G at November 4, 2013 4:30 PM

Pushups, 42lb. Vest
Kipping Pullups

19/19
17/15
15/14
15/12
14/13

Comment #138 - Posted by: EricS M/33/5'10/175 at November 4, 2013 4:39 PM

75# DB
Kipling up
16-14
12-10
10-7
8-7
6-3

Comment #139 - Posted by: TJMahl/220/47 at November 4, 2013 4:42 PM

155lbs, kipping

20/30
13/25
10/20
9/25
7/25

Comment #140 - Posted by: Derek at November 4, 2013 4:50 PM

3 rds w/ wife: run 1k, 30 squats = approx 30 mins. 1k row wu 3:59 vs
pull ups/push ups=67/113=17/26,15/25,12/20,12/22,11/20 9/24/11
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

Comment #141 - Posted by: kevin o at November 4, 2013 5:00 PM

@195 scaled to 185

3/5
2/4
3/4
3/3
3/2

Comment #142 - Posted by: ScooteR at November 4, 2013 5:10 PM

@220lb bodyweight:
60 total bench reps
119 total kipping pullups
for a grand total of 179 reps

10 better than a few months ago!

Comment #143 - Posted by: Jesse B at November 4, 2013 5:20 PM

165/strict:

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

Comment #144 - Posted by: David at November 4, 2013 5:31 PM

Five rounds:
Max Muscle Ups - Rest 3 to 5 minutes b/w rounds
12, 10, 8, 7, 4 = 41

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

Comment #145 - Posted by: B. Rhaly at November 4, 2013 5:55 PM

43 yo male 6'0" 213 lbs
205 floor press kipping pull-ups
3/10
3/10
2/11
2/11
1/10

Comment #146 - Posted by: Me at November 4, 2013 6:15 PM

165 lbs for bench press

Round 1: 13/15
Round 2: 14/11
Round 3: 11/11
Round 4: 11/9
Round 5: 11/10

Total: 60/56

Comment #147 - Posted by: Ed at November 4, 2013 6:32 PM

AWESOME experience at the Crossfit Level 1 Cert at Crossfit Central in Austin. The trainers were BEASTMODE and full of knowledge and energy. Great time!!!

Comment #148 - Posted by: Kelle at November 4, 2013 6:33 PM

Amazing weekend at Rogue in Columbus! Thanks to the crew, all you guys were amazing and so friendly with everyone! Learned more about this amazing sport then I ever thought possible.

Comment #149 - Posted by: Charlie at November 4, 2013 7:00 PM

185 Bench
15/22
13/20
13/20
13/16
12/19
66/97

M/31/5'6"/185

Comment #150 - Posted by: McNerney at November 4, 2013 7:02 PM

Lynne, w/ kipping pull-ups
7/21
8/22
7/20
6/19
6/18

130113: 7/13, 8/12, 7/12, 6/10, 5/10 (strict pull-ups)

Comment #151 - Posted by: Jim R. 51/5'8"/160 at November 4, 2013 7:05 PM

Ring push ups/Pull ups

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

Comment #152 - Posted by: DanA at November 4, 2013 7:25 PM

170#
8/21
6/15
3/14
2/12
2/12
2/8

Comment #153 - Posted by: Jon at November 4, 2013 7:38 PM

m/27/5'8/160

12/32
6/15
5/12
4/8
Had to stop

Comment #154 - Posted by: nelsmich at November 4, 2013 7:49 PM

170#---rx

15/19
14/16
13/17
11/15
11/17

Comment #155 - Posted by: Matt/m/30/170/5'9 at November 4, 2013 7:50 PM

Bench 190 lbs.
9
9
5
4
4

Pull Ups
20
15
12
12
10

Comment #156 - Posted by: Jesse Montagnino at November 4, 2013 8:26 PM

BW 185# & strict pull-ups
5/12
4/11
5/10
4/10
4/9

Comment #157 - Posted by: phill 37°21'41"N 118°23'43"W at November 4, 2013 8:26 PM

@D.S., Joe Northside, Kevin C., MajorDad and Jim R, thank you so much. It was my slowest marathon, but the best marathon experience I've ever had. If you can ever run New York, do! You won't regret it. Feeling sore but good. Can't wait to get back to CF later this week.

Comment #158 - Posted by: Glorybelle (F/44/5'5/135) at November 4, 2013 8:27 PM

BW 163lbs

16/13 strict pull ups
14/12
12/12
11/11
9/10

Comment #159 - Posted by: Jake Kiddoo at November 4, 2013 8:32 PM

BW: 195

Flat Bench/Kipping Pull-ups
14/21
13/20
12/21
11/19
9/18

Comment #160 - Posted by: Stox at November 4, 2013 8:47 PM

Had an awesome time at the L1 in boulder at Crossfit Roots. Such a knowledgable staff. They were super nice and I learned more about training in two days than I thought was possible. Huge thank you to everyone involved!

Comment #161 - Posted by: Shae at November 4, 2013 8:56 PM

*assisted Pull-ups
*Benchpress 65% BW

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

Comment #162 - Posted by: fjporcel at November 4, 2013 9:41 PM

Great Time at crossfit montpellier thanks STEVE, ANU and HELZY

Comment #163 - Posted by: Damien at November 5, 2013 5:09 AM

145# Bench press/Strict pull ups
16/11
11/8
9/7
9/6
8/5

M/45/5'6"/142#

Comment #164 - Posted by: Tom G. at November 5, 2013 5:25 AM

WOD: “Lynne”
Five rounds for max reps of:
Body weight bench press - 185lbs
Pull-ups

Post reps for both exercises in all rounds.

12/12
8/12
6/11
6/10
6/8

Comment #165 - Posted by: murphinator - M/5'10"/185/39 at November 5, 2013 6:02 AM

Scaled by ten pounds BP, 155/added 36 pounds weight to PU
14/9
11/8
7/7
8/5
8/6

All pullups were done with strict form.
I felt like i did too many pullups lately, so added some weight for the diversity.
Just under 2 and a half minutes between sets.
Good job to all of you guys

Comment #166 - Posted by: Chen M/25/5.9/162 at November 5, 2013 6:52 AM

175lb BP/strict(ish) pull-ups
10/15
8/10
6/10
5/9
6/10
-----
35/54

Comment #167 - Posted by: Silas (M/28/6'/180) at November 5, 2013 7:14 AM

Crossfit Columbus L1 was great. Thanks for an amazing weekend.

Comment #168 - Posted by: Emily at November 5, 2013 7:17 AM

Using 175# for bench and strict fat bar pull-ups:

BP: 13, 10, 7, 6, 7
PU: 16, 13, 11, 10, 10

Comment #169 - Posted by: Edwin 31/M/68"/170 at November 5, 2013 7:48 AM

M/40/185

6/13
6/10
4/8
4/9
5/8

Comment #170 - Posted by: Bob D at November 5, 2013 8:33 AM

8/22
7/19
6/18
6/13
5/13

Comment #171 - Posted by: myles456 at November 5, 2013 8:37 AM

2(70kg)/20
4(65kg)/18
3/20
4/20
4/20

Comment #172 - Posted by: WTICKN - M/21/6'1"/73kg at November 5, 2013 8:38 AM

Bench: 225#
Strict Pullups
~2:30-3 mins rest between sets
16/12
10/8
8/8
7/7
6/7

Comment #173 - Posted by: PW56 at November 5, 2013 9:41 AM

135 lbs, 75% of BW (180), strict pullups, had trouble holding onto PU bar
6/9
4/7
4/6
4/4
3/5
last time: 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

Comment #174 - Posted by: RussA at November 5, 2013 9:55 AM

bench at 135 (do to shoulder injury), strict PUs
14/19
13/19
10/16
10/17
10/16
Bench total: 57
PU total: 87
PR on the Pus by 13 reps
BP at body weight next time, shoulder felt good, but still weak.

Comment #175 - Posted by: MAGNUS 28/5'8"/155 at November 5, 2013 10:06 AM

12/14
9/12
8/11
7/10
6/10

Comapre to 130113
11/14
9/12
8/11
6/9
5/10

No appreciable difference, but some ever so slight improvement. A bit bummed, but I'll keep chipping away.

Comment #176 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at November 5, 2013 10:36 AM

m/185/5'9''/26

185 bench and did the pull ups strict until failure then kipped.

14/20
12/20
8/20
6/15
5/15
175 reps

Comment #177 - Posted by: CGT at November 5, 2013 11:26 AM

185lb bench-strict pullups

15/15
14/14
10/10
9/9
10/9

Comment #178 - Posted by: bowman 35/M/5'8"/170 at November 5, 2013 11:52 AM

195lb bench/strict pull ups

7/14
6/12
5/10
4/8
4/8

Comment #179 - Posted by: jeffh at November 5, 2013 12:06 PM

A day late but I still got it done!

My weight: 175 lbs
Bench press weight: 185lbs.

Set 1: 13/11
Set 2: 10/7
Set 3: 7/7
Set 4: 7/5
Set 5: 6/5

Done in 10 minutes.
What a good workout!

Comment #180 - Posted by: Stevo at November 5, 2013 12:11 PM

Male, 40, 158, 5'6"

23/17
20/13
15/10
12/10
13/10

Comment #181 - Posted by: JC at November 5, 2013 12:29 PM

Is there a rest between sets??

Comment #182 - Posted by: Stu at November 5, 2013 12:51 PM

Male, 22, 175, 5'11"
strict pull-ups, 185# bench

24/28
19/22
18/20
16/20
17/20

Comment #183 - Posted by: Chad at November 5, 2013 1:31 PM

265 lb., 70%, 185 lb. : 15/14, 11,10, 7/8, 6/7, 6/8. jumping pullups

Comment #184 - Posted by: Elliott Harding at November 5, 2013 1:54 PM

M/44/5'8"/170

14/30
15/31
12/26
12/28
12/26

Comment #185 - Posted by: Jon Craig at November 5, 2013 3:12 PM

CrossFit Football

Strength: Power Sn 6x2 @ 115# (prior 6x2 was 85#). Also set a PR of 130# (+5#).

WOD: Tabata deadlift. 38 reps @ 225#.

Comment #186 - Posted by: Gavin at November 5, 2013 3:58 PM

CFWU: 3x (no push-ups, pull-ups, dips)

BWU

115# 10x, PU 8x
115# 10x, PU 8x
115# 10x, PU 4x
115# 10x, PU 5x
115# 10x, PU 5x

Ernest 43/M/61"/170

Comment #187 - Posted by: twiki2 at November 5, 2013 7:54 PM

At 175#

12-28
8-18
6-15
3-10
4-6

24/m/5'11"/175

Comment #188 - Posted by: Logan S at November 5, 2013 8:59 PM

Bench (185lbs) 1 min rest- Pullups 2 min rest
15-17
7-14
5-10
6-8
6-8

Comment #189 - Posted by: Peter Sullivan at November 6, 2013 5:47 AM

Just wanted to thank all of the FANTASTIC trainers at my Level 1 Cert in Austin this past weekend! I learned a lot and met some great folks! Eric, Yurii, Austin, Jesse, Abi, Ricardo & Jake were so attentive and knowledgeable! Their humor & teaching styles throughout the weekend made it fun to learn! You guys and gals were great! Thanks for sharing your skills and time with us! I hope to do the CrossFit Community proud with my new-found knowledge and training! :-)

Comment #190 - Posted by: Kristi Y. at November 6, 2013 7:03 AM

245-8
245-8

Comment #191 - Posted by: Rob at November 6, 2013 1:49 PM

Scaled:
Push-Up (with Mods)/Pull-Up (Cantilevered to 210#)
30 Sec. Between Paired Set/ 2 Min. Between Rounds
20/11
18/7
13 (One Legged)/8
11 (One Legged)/7
13 (One Alternating Leg)/7+Partial 8 with Hold to Failure
Then Back to Push-Up (no rest):
3/8 on knees to failure

Comment #192 - Posted by: KeithP (M/50/6'3"/245lb) at November 6, 2013 3:44 PM

10/15, 7/15, 3/15, 4/15, 4/15, 4/13 @185#

Comment #193 - Posted by: Sinal M/34/5'9"/210 at November 6, 2013 6:19 PM

Body weight 199
Bench press 200lbs
Kipping pull-ups

15/15
15/25
14/30
13/25
12/25

Comment #194 - Posted by: Chad Jarvis at November 6, 2013 8:24 PM

Body weight 199
Bench press 200lbs
Kipping pull-ups

15/15
15/25
14/30
13/25
12/25

Comment #195 - Posted by: Chad Jarvis at November 6, 2013 8:24 PM

190 bench / " " pull ups

1 - 20 / 8
2 - 20 / 7
3 - 16 / 5
4 - 14 / 4
5 - 9 / 3

completely died at the end haha

Comment #196 - Posted by: David Price at November 6, 2013 8:26 PM

222 today
238 pr @145#

Comment #197 - Posted by: ART/M45/5'5"/150 at November 7, 2013 2:51 AM

I brock my teeth while benching :(

Comment #198 - Posted by: Faisl fyome at November 7, 2013 4:13 AM

M/36/6'3"/200
154 Reps (Kip PUs)

Prev: 110 Reps (Strict PUs)
170 Reps (Kip)
145 Reps (Kip)
115 Reps (Kip)

Comment #199 - Posted by: Ben S at November 7, 2013 5:36 AM

BW: 190

3/8
3/8
2/8
2/8
2/7

Comment #200 - Posted by: Jeff Gebbie at November 7, 2013 5:56 AM

52 200lbs. R/X strict pullups with plenty of rest
10/20
11/19
10/18
8/19 (leg cramp on #8 bench)
8/21

Got beat by my lifting partner. Again!

Comment #201 - Posted by: joe at November 7, 2013 6:18 AM

52 200lbs. R/X strict pullups with plenty of rest
10/20
11/19
10/18
8/19 (leg cramp on #8 bench)
8/21

Got beat by my lifting partner. Again!

Comment #202 - Posted by: joe at November 7, 2013 6:18 AM

benchpress was with 65# dumbbells (heaviest weight I have for bench use)

Added 5-4-3-2-1 reps of 250# dead lifts to each round

15/21/5 bench/pullup/deadlift
12/18/4
9/12/3
7/10/2
6/10/1

Comment #203 - Posted by: OSV 48M 5'10" 170 at November 7, 2013 7:40 AM

80kg
6/16
6/12
7/11
4/13
4/12

Comment #204 - Posted by: georgi, M/33/175cm/84kg at November 7, 2013 9:00 AM

155# Bench Press
15,10,8,7,8
PullUps
15,12,12,11,12
Total.....110

Last time
15,10,7,6,6....44
PullUps
15,15,12,12,12...66
Total...110

Comment #205 - Posted by: dyagg at November 7, 2013 2:58 PM

M/56/185

14/35
10/25
7/22
7/22
7/21

120 Total

Comment #206 - Posted by: Stubs at November 7, 2013 9:11 PM

no spotter...Strict pull-ups(chins)

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

Comment #207 - Posted by: Anders 26/M/179cm/73kg at November 8, 2013 12:26 AM

52 / 163

as rx'd -- used 165

122 reps pr by 18 (39/83)
10/18 9/17 8/17 7/17 5/14

Comment #208 - Posted by: tom perry at November 8, 2013 3:58 AM

BP@140:
9
8
6
5
4
PU(strict):
14
11
9
7
6

Comment #209 - Posted by: Justin M/27/5'8"/144 at November 8, 2013 8:32 AM

M/23/5'11"/187.6

BP: 185
pull ups: strict

18/11-13/11-11/9-10/8-8/8

last time I did kipping pull ups and the rep amounts were ridiculous. figured I'd change it up.

Comment #210 - Posted by: Miles Forks at November 8, 2013 9:46 AM

14/16, 12/13, 10/11, 9/10, 9/8

Comment #211 - Posted by: Ukkrew at November 8, 2013 1:22 PM

31/83

Comment #212 - Posted by: DPL at November 8, 2013 2:18 PM

Finally got around to this one.

Body weight bench press: #145, Dead hang pull-ups (with full extension on the downward portion):
1) 11, 10
2) 10, 9
3) 8, 8
4) 7, 7
5) 8, 7

M/27/5'8"/145

Comment #213 - Posted by: Chris at November 8, 2013 5:41 PM

WOD:
"Lynne"
Five rounds for max reps of:
3/4 body weight bench press, 135pounds
Strict pull-ups
12/11
11/09
10/08
09/07
10/10

Cash out:
800m run
800m swim

Comment #214 - Posted by: vic* at November 8, 2013 7:26 PM

missed due to illness

Comment #215 - Posted by: BW at November 10, 2013 2:34 PM

8 / 20
9 / 24
6 / 16
4 / 16
3 / 17
________
30 / 93

5 min rest between sets. Spot on appropriate intensity of this WOD.

Comment #216 - Posted by: Victor 26/175/6'1" at November 10, 2013 6:59 PM

10,11
7,10
6,10
5,5
5,7

Comment #217 - Posted by: Andrew at November 12, 2013 4:17 PM

45/m/176cm/73kg

72.5 kg bench press/strict pull-ups

13/16 (15/17)
12/13 (13/16)
11/13 (12/15)
11/13 (11/14)
9/12 (10/13)

Total 56/67 (last time 61PR/75)

Practiced double unders and hollow rock afterwards 100 each. For DUs it helped to grip the rope handles short.

Comment #218 - Posted by: Memuc at November 15, 2013 7:51 AM

Bench was 180lb on the horizontal hammer strength because of a lack of spotter

BP/PU
12/25
12/25
10/20
8/15
6/15

Total 48/100

Last time weight was at 175 and I think I did better on the bench, but a little worse on the pull ups.

Comment #219 - Posted by: clark at November 18, 2013 10:07 AM

185 lb bench, strict pull-ups
18/15
13/8
9/7
8/6
8/6

Comment #220 - Posted by: GHenders at November 19, 2013 11:28 AM

185 lb bench, strict pull-ups
18/15
13/8
9/7
8/6
8/6

Comment #221 - Posted by: GHenders at November 19, 2013 11:30 AM

165 bp

6/15 5/15 5/15 4/15 5/13

Comment #222 - Posted by: illis 32/M/170/5'9 at November 20, 2013 8:03 PM

170 lb bench
strict pull ups

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

Comment #223 - Posted by: BenH M/32/5'9/170 at November 21, 2013 8:41 AM

53/m/186

scaled to #155. 10/20,8/18,8/16,7/15,6/14.

Comment #224 - Posted by: denob at November 23, 2013 9:40 AM

205# bench

17/25
13/22
11/23
9/22
6/17

Comment #225 - Posted by: Casey Ray at November 25, 2013 3:27 PM

M/33/5'7"/168
170 bench
18/32
16/25
12/20
7/15
8/20

Comment #226 - Posted by: Mark Salzman at November 27, 2013 8:22 AM

160# and L-pull-ups
21/8-13/8-11/6-10/6-7/6

Comment #227 - Posted by: mlt at November 30, 2013 8:39 AM

M/19/175
scaled bench to 185
strict pull ups
22&37
18&31
13&22
12&19
8&14

Comment #228 - Posted by: Patrick Reyes at December 3, 2013 11:02 AM

strict pu 5,5,4,5,5
225# bp 10,8,7,8,5

m/42/5'8/237

Comment #229 - Posted by: phat boi at December 4, 2013 10:06 PM

Bench: 32pr-15-15-10-12
Pull ups: 33-31-33-18-18

Comment #230 - Posted by: Mik at December 5, 2013 2:02 AM

bench: 84
pull ups: 133
Total: 217

Comment #231 - Posted by: Mik Fanguy at December 5, 2013 3:37 AM

M/38/178/82 Kg.

Bench press Body W. max reps 5 - 5 - 4 - 3 - 3 = 20

Pull ups max reps 19 - 17 - 14 - 14 - 12 - = 76

Comment #232 - Posted by: cristian rollo at December 7, 2013 11:27 AM

Bench 185#: 5/5/5/5/4 = 24
Pull-ups: 22/19/13/10/13 = 77
Total reps: 101

Did on Thurs.

Comment #233 - Posted by: Ronnieboy M/51/5'9"/185 at January 25, 2014 2:15 PM
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