January 21, 2014

Tuesday 140121

Complete as many rounds as possible in 20 minutes of:
135 pound Bench press, 21 reps
21 L-Pull-ups

Post rounds completed to comments.

e5624df9283d651_331925_th.jpg

Enlarge image

Josh Everett.


"Developing the Handstand" with Camille Leblanc-Bazinet - CrossFit Journal video [ipod] [mov] [HD mov]


Danny Broflex: Episode 3 - The Offline Show - video [ipod] [mov] [HD mov]

Posted by Pukie at January 21, 2014 5:00 PM
Comments

I don't have a rack so will sub with dumbells. Should I sub with 2x70# or would the weight be dropped with dumbells?

Comment #1 - Posted by: Brent L at January 20, 2014 5:11 PM

Ideas or progressions for l shaped pull ups. Or something to do in it's place. Not my strong suit.

Comment #2 - Posted by: Sean at January 20, 2014 5:13 PM

Sean - look at the FAQ (under l-sits), YouTube, BrandX, and the Crossfit Forums. The answer can be found in all of those places.

Comment #3 - Posted by: Mike M at January 20, 2014 5:28 PM

@ Sean
Thats the point of this program. Do strict pull-ups with your legs stiff as possible then with whatever angle from the hips that you can handle.

I am going to enjoy this one.

Yesterday's 5K row workout-18:52-PR by 1:08

Comment #4 - Posted by: Daniel M at January 20, 2014 5:31 PM

Bench Press! Hens’ teeth, Sasquatch, the Loch Ness Monster, and Bench Press in CrossFit! This oughta be some fun.

Let’s dispense with the “Bench Press isn’t a functional exercise” stuff right up front. The more proper, more typical thing you will hear from experienced CrossFit folks (though not necessarily from Coach or HQ; I have no memory of any direct statement on the topic from either) is that the obsessive emphasis on the bench press as the single most important barbell exercise in any and all gyms is not functional. Having a powerful forward “push” that might be greater than that which can be obtained from push-ups is applicable to all kinds of daily activities. I had a tradesman point out the pushing he does hanging dry wall as an example. So today you might do some benching.

There are two named WODs in which we Bench, “Linda” and “Lynne”. Interestingly both peg the load to bodyweight. “Linda” is for time, while “Lynne” is decidedly not. Very different stimulus regarding total work in an AMRAP 20, especially if you have some experience doing Bench Press and are reasonably strong. Today the weight is…wait for it…135lb! Shocking! It seems that for men at least 135 is the new 95. Evolution is a b!tch, man. Thankfully the Bench is paired with a rather difficult move that is likely to slow you down, the L-PU.

Wait, was I just thankful for L-Pull-ups in a WOD?! That’s madness.

Doing a proper Bench Press (BP) is extremely important and shockingly rare. The BP is one of the most dangerous exercises performed in a gym because of poor technique, poor (or no) spotting, and ego. If you are inexperienced with BP or haven’t really benched much (you do CrossFit and only bench when it comes up in a WOD, for example) give consideration to subbing (see below) or scaling (ditto). Lie flat on a bench. Squeeze your shoulder blades together and down so that they are in contact with the bench. Feet flat on the floor. Lift the bar from the rack (thumbs around the bar!) Lower the bar so that it is in contact with your chest just above (caudal to) your n!pples. Do not bounce the bar. Push the bar off your chest straight up until your elbows are locked out. If you are doing this alone DO NOT PUT CLIPS ON THE BAR. If you get stuck with the bar on your chest you can tip up one side and let the weights slide off. Search “Exercises and Demos” for “Rippetoe” and “Bench Press”.

If you do lots of BP, high volume and high weights, you could certainly go ahead and do 21 BP at 135# for however long you go. For the rest of us this probably calls for a significant scaling of the weights if we Bench. 95lb for men and 65lb for women is a place to start; don’t be afraid to dial it even further down. The most applicable sub is a Ring Push-up, 1:1. If you are really new to the whole fitness thing go ahead and sub a strict, regular push-up, again 1:1.

L-Pullups are exactly as they sound: do a PU with your legs held straight out from your body (extra points for pointing the toes). Hands with palms toward you (chin-up), away from you (pull-up), or facing each other, just like every other WOD with PU no one cares but you. I will switch between grips just to get some variability and to rest each particular grip along the way. It’s pretty hard to kip these seeing as your hips are kinda locked with the whole “L” thing. Subs? PU with your knees pulled up into a tuck would work. A PU followed by a V-sit or even a sit-up is another option, too. These are pretty hard.

AMRAP 20:00. As Many Rounds As Possible in 20:00. It’s the 3rd day in the cycle and tomorrow is a Rest Day and all, but it says here that Newbies need to dial it back today. AMRAP 12:00 15 BP (or sub)/15 L-Pullup (or sub). Trust me, that’s gonna be good n’ plenty.

Benching like “L” in 3-2-1…GO.

Comment #5 - Posted by: bingo at January 20, 2014 5:42 PM

34/m/225

I don't know why but the bro flex skits crack me up.

3 rnds+ 21 bench 12 l- pullup rxd
L pull stopped me dead in my tracks like they always do.

Zoning 19 blocks. No grains mostly veg, sweet potatoes and fruit. Felt kinda blah until after wod.

Comment #6 - Posted by: Holly hog at January 20, 2014 6:17 PM

Best hs video ever!

Comment #7 - Posted by: CBS at January 20, 2014 6:55 PM

This is top quality stuff. I'll just post here all day.
- Danny BroFlex

Love it.

Comment #8 - Posted by: Rob at January 20, 2014 7:05 PM

Thanks Mike M and Daniel M.

Comment #9 - Posted by: Sean at January 20, 2014 7:10 PM

9 sets what amazing workout

Comment #10 - Posted by: omar esses at January 20, 2014 9:39 PM

Thoughts from anyone on how good a sub the floor press is for bench? Not many spotters around at my barn at 0530.

Comment #11 - Posted by: Jim R./51/5'8"/160 at January 20, 2014 10:26 PM

Sub'd
Floorpress & Knees tight for the pull ups
4 Rounds

Comment #12 - Posted by: Martin N. at January 20, 2014 10:42 PM

2rnds + 12 L pullups rxd

was very strict on the L pullups. Loved the workout

Comment #13 - Posted by: seamus (30/m/183cm/95kg) at January 21, 2014 12:42 AM

3 Rounds + 40 Reps
scaled 50KG BP & Strict Pull Ups

Comment #14 - Posted by: Charlie at January 21, 2014 2:29 AM

3 rnds + 21 bench press - 40 KG

Comment #15 - Posted by: Dokkedahl at January 21, 2014 2:50 AM

5 rounds subbbed 95 on bench press

Comment #16 - Posted by: Keith at January 21, 2014 2:51 AM

hahaha "thanks there chubs...." Danny Broflex.

Comment #17 - Posted by: Noel at January 21, 2014 3:17 AM

Wiuh ! had to scale a bit

total: 6 rounds
bench press 21-reps 40kg
normal pull-ups 11

Comment #18 - Posted by: Jani Heinonen at January 21, 2014 3:26 AM

3 rounds + 16 Bench Press...I would say Rxd but my L was a little floppy.

Comment #19 - Posted by: Simon Kelly at January 21, 2014 3:57 AM

Scaled.....

Total: 4 rounds, 21 Bench Press

Benchpress: 60Kg
Ring Pullups with knees tucked

Comment #20 - Posted by: Johan at January 21, 2014 4:00 AM

21 push-ups
21 L pull-ups

4 rounds + 21 push-ups + 1 pull-up

The L's were somewhere between uppercase and lowercase.

Comment #21 - Posted by: EricS M/33/5'10/175 at January 21, 2014 4:00 AM

BP @ 95#

3 rounds + 15 L pull-ups

Comment #22 - Posted by: Joe Northside m/35/70"/200 at January 21, 2014 4:23 AM

Rx'd
2 1/2 rnds

Comment #23 - Posted by: Ian J (M/31/5'6"/150) at January 21, 2014 4:30 AM

RX
4 rounds + 21 bench press

Comment #24 - Posted by: Pete Taylor at January 21, 2014 4:30 AM

Rx'd

4 Rounds + 13 L-Pull-ups

Comment #25 - Posted by: Mike B. at January 21, 2014 4:37 AM

scaled to 95lbs and did green band pullups (probably too much scaling)

4 rounds + 19 pullups

Comment #26 - Posted by: ScooteR at January 21, 2014 4:43 AM

3 rounds + 31 reps

Comment #27 - Posted by: Matheus Carvalho at January 21, 2014 4:58 AM

6 rounds + 18 reps scaled to 115

Comment #28 - Posted by: Shane at January 21, 2014 5:05 AM

M/30/5'8"/150

Subbed

AMRAP in 20 minutes of:
35 pound Dumbbell Bench press, 21 reps
21 L-Pull-ups

3 rounds + 15 L-Pull-ups

Grip with palms facing toward me made it a lot easier to pull myself up but it was hard getting a full extension at the bottom; felt a tweak in my left shoulder. Not used to this kind of grip; have to work on it.

Comment #29 - Posted by: porffenton at January 21, 2014 5:29 AM

37M/195#/5'11"

Morning
1) 5/3/1 Strength Bench Press
5 reps @ 205#
3 reps @ 235#
1 rep @ 260#
2) Metcon - 7:45
5 RFT
10 Power Cleans 135#
10 Burpees
3) Squat Clean Work

Looking for to the HQ WOD this afternoon!

Comment #30 - Posted by: dustin at January 21, 2014 5:32 AM

M/33/5'9"/165

as rx'd

5 rounds + 10 bench press

Mark

Comment #31 - Posted by: Mark at January 21, 2014 5:34 AM

Catching up from yesterday...Thanks everybody!

@Gavin - I think those 1K splits had a lot to do with getting under 20. I'm sure you'll be well below that before next year!

@Kevin C. - radio promo for an in-town gig on Saturday. Good luck on your row!

@Jim R., Carole - congrats on your prs!

@Mike Andridge - Well done on your first row!

@D.S., Chuck B. - Hope you feel better soon!

Comment #32 - Posted by: Joe Northside m/35/70"/200 at January 21, 2014 5:37 AM

3 rounds + 17 pullups

Comment #33 - Posted by: mike vinson at January 21, 2014 5:48 AM

"Porch" scaled AMRAP 20 Minutes

5 Rounds

15 Reps Bench Press, 135 lbs
15 Reps Pull-ups - Used green band for assistance

Comment #34 - Posted by: batman24 at January 21, 2014 6:11 AM

20 minute Amrap
5 rounds
95# bench press 15 reps
L- pull ups 15 reps
Pull ups with a bend in the knees

Comment #35 - Posted by: D.S. F 52/5'6/117 at January 21, 2014 6:13 AM

Scaled...
AMRAP in 20 minutes
18 bench press, 115#
18 h-sit pull ups

5 rounds

Comment #36 - Posted by: Jim R. 51/5'8"/160 at January 21, 2014 6:24 AM

4 rounds + 21 + 6

135 bench press and L pull ups (knee bent)

Comment #37 - Posted by: Federico Biasetti at January 21, 2014 6:29 AM

@Bingo:

Others out there feel free to provide your inputs too if you want...

I am a pretty new poster to Crossfit.com but not really a newbie. I am a Level 1 trainer and coach at a gym and have been following main site programming for a while. I am curious to get your take on the programming for this month. You called it fascinating the other day and I know you have seen a lot of cycles come and go over the years. The vast majority of the workouts this month have been at or beyond the 20 minute time domain with a whole bunch of 20 min AMRAPs and none that anyone would consider short other than the Total, which if you warm up with specific loading before attempting your singles will actually take quite a while. What's going on? Why haven't we seen anything in the approximately 10 minute time frame and no lifting only workouts? We have seen a few single modality mono-structural efforts in the form of rowing efforts (one in the 15 minute range and one in the 20 minute range).

Before asking this question I went back to four separate months in the archives to do some research. I looked at two Januarys and found neither to have more than 5 programmed workouts at or beyond 20 minutes. I also looked at a few randomly chosen months and found essentially the same thing with one of three randomly chosen months having several (6) hero workouts which were beyond the 20 minute time frame but no other programmed workouts that exceeded 20 minutes.

In the level 1 seminar they teach that we should constantly vary not just the exercises but also the time stimulus of those workouts. The example used at mine was a heavy lifting day, a long chipper, and a short intense workout of 3 rounds similar to Helen. We then programmed a workout following a rest day of light weight and gymnastics movements and medium duration which we had not seen in the previous cycle.

Since the first of the month we have seen 12 workouts that were going to be at least 20 minutes. With several that easily could have taken people well beyond depending on his/her proficiency with a given grouping of exercises. It has left me scratching my head somewhat because I personally haven't seen the variation in the time domain that I was taught or have seen through my experiences following this programming for the last year or so.

Thanks in advance for your response and I look forward to the discussion and future enlightenment.

Comment #38 - Posted by: NickR at January 21, 2014 6:34 AM

5 rounds 12 reps

Started out at 135# and then lowered it to 115# when I could not do 5 or more in a row. The L pull-ups were not to form. I sat on the ground and had my legs stretched out in front and grabbed a bar on a smith machine and pulled myself up keeping my legs out in front, and when I got tired I used my feet to help. I know it is cheating but I am focusing on maintaining the cardio and trying not to have broken sets rather than building strength.

Comment #39 - Posted by: BW at January 21, 2014 6:37 AM

Cfwu scaled: 3rnds: Samson stretch 10 ct each leg, 5 ohs with empty hands up, 5 straight leg situps, 5 25 lb good mornings, 3 pullups, 3 ring dips.
then
20 min of: 21 hrpu, 21 hanging ring rows. 4 rounds plus 21 hrpu's plus 14 ring rows.

Comment #40 - Posted by: J.Wood at January 21, 2014 6:41 AM

m/30/5'10"/160#

2 rounds + 38 reps Rx

First set of bench was unbroken but then was broken up significantly from then on.

Comment #41 - Posted by: Robert at January 21, 2014 6:45 AM

What is with that tat? Is it real or can she remove it? I apologize if it signifies something but it is just not attractive.

Comment #42 - Posted by: Carter at January 21, 2014 6:47 AM

Does anyone else have shoulder pain after bench press? I can do most anything with the shoulders but after bench press I can guarantee my rt shoulder will keep me up at night

Comment #43 - Posted by: Mike at January 21, 2014 7:05 AM

7 rounds +14 bench rxd

Comment #44 - Posted by: LMev at January 21, 2014 7:08 AM

Cffb
1 muscle clean/ push press, 2 muscle cleans/ 2 push press and so on till you can't continue. Complete 3 rounds.
Got to 6 each round 65#. Could have gotten another round or two but didn't want to be sorry tomorrow. So sore from the thruster and clean and jerk wod yesterday

Comment #45 - Posted by: D.S. F 52/5'6/117 at January 21, 2014 7:13 AM

Rx
3 rounds + 21 BP + 14 L-PU

Comment #46 - Posted by: DLong M/38/5'10"/185 at January 21, 2014 7:18 AM

F/43/5'6"/135

15min AMRAP
21 bench press, 65#
10 kipping pull-ups
11 hanging legs lifts (hanging from bar--lift straight legs to L)

3 rounds + 21 BP

Comment #47 - Posted by: mom to five at January 21, 2014 7:27 AM

@ Mike (Comment #40) - Try bringing your elbows in towards you when you lower the bar. Without actually seeing you, it's possible that your elbows may be flaring outward during your bench, putting more stress on your shoulders as opposed to your chest and triceps. I struggled with pain in my right shoulder for quite some time until I learned to bring my elbows in. Now my shoulders feel great!

Comment #48 - Posted by: Ed S at January 21, 2014 7:28 AM

@ Carter, comment 39. The tat is awesome. It also likely increases the number of exercise related PRs she gets. Dumbass.

Comment #49 - Posted by: Josh at January 21, 2014 7:51 AM

M/175/6'0/30
Rxd. 4 rounds 7 bench press

Comment #50 - Posted by: Luis Estrada at January 21, 2014 7:52 AM

6 rounds + 21 BP + 5 L pull ups..
really funny

Comment #51 - Posted by: MattPezz at January 21, 2014 8:01 AM

5 + 7 Bench Press
Rx'd

Comment #52 - Posted by: ChrisTheComet at January 21, 2014 8:02 AM

RX
5 + 7 Bench Press

Comment #53 - Posted by: ChrisTheComet at January 21, 2014 8:03 AM

M 43/185/6'
4 rounds + 5 pull ups. #115 bench and knees up pull ups.

Comment #54 - Posted by: Munster at January 21, 2014 8:13 AM

4 rounds as rx'd
Did have to kip last 6 pull-ups OUCH!!
45/6"/185

Comment #55 - Posted by: Ian button at January 21, 2014 8:16 AM

M/39
As RX
5 rounds + 21 bench press and 7 L PU
Almost got that sixth round!!

Comment #56 - Posted by: Joel Propst at January 21, 2014 8:23 AM

M/40/72"/200
3 Rnds
Subbed 50 lb dumbells for bench
Pull-ups were with knees slightly raised, no kipping

Comment #57 - Posted by: Mike at January 21, 2014 8:24 AM

3 rnds +12 bench
m/53/171

Comment #58 - Posted by: bb at January 21, 2014 8:31 AM

M/29/165/6'0"

first round rx'd but second and third @ 115

3 + 13 pull-ups

Comment #59 - Posted by: James Bobo at January 21, 2014 8:39 AM

5 rnds. +15 bench press. Strick pull- ups.

Comment #60 - Posted by: Augie at January 21, 2014 8:42 AM

3 rds and 18 bench at 135#

Comment #61 - Posted by: Bells at January 21, 2014 8:46 AM

Brent L asks a very good question about DB for the BP. I never think of dumbbells because we don't have them in the gym, but they would be a fine sub for BP if necessary. DB make movements harder; I would not do 2X70. How about 2X50 or 55? Anybody with some BB or other relevant experience want to weigh in?

Solid question.

Comment #62 - Posted by: bingo at January 21, 2014 8:55 AM

21 bench @135
5 L pull ups (underarm)
5 strict pull ups
11 Kipp pull ups

4 rnds + bench + L pull ups.

First round took 2 mins then hit power failure!

M/35/6'/189

Comment #63 - Posted by: Rich J at January 21, 2014 8:58 AM

M 39/5'7"/132

subbed 95# bench and pull-ups: 5 rounds

Comment #64 - Posted by: Dan D at January 21, 2014 8:59 AM

5 Rds + 24 reps scaled 110#
Holy shoulders!

Comment #65 - Posted by: JBR M/38/5'9"/170# at January 21, 2014 9:03 AM

Reference HS progression in video.
What would a typical skills day look like in respect to the progression skills shown.?? Utilizing (time & reps).. Assuming? Thanks for the great video and feedback

Comment #66 - Posted by: Roger at January 21, 2014 9:06 AM

Reference HS progression in video.
What would a typical skills day look like in respect to the progression skills shown.?? Utilizing (time & reps).. Assuming? Thanks for the great video and feedback

Comment #67 - Posted by: Roger at January 21, 2014 9:13 AM

@mom to five, I like your subs for the L pull-up and I'll do the wod in similar fashion. Thanks for sharing that.

@d.s., solid work today!

Comment #68 - Posted by: Glorybelle F/44/5'5/135 at January 21, 2014 9:17 AM

3 complete rounds + 20 bench press
Pull-ups progressed from RX'd "L" to knees bent to strict dead hang

Comment #69 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at January 21, 2014 9:19 AM

6 rounds
Rx'd except for #115 Bench

Comment #70 - Posted by: KR at January 21, 2014 9:34 AM

BP rx'd
Subbed knee tuck PU (not gonna lie had to kip a little)

4 rounds + 21 BP and 15 PU

Comment #71 - Posted by: CaseyAcree at January 21, 2014 9:39 AM

RX Bench
Bands for regular pullups
4 rounds + 21 BP

Comment #72 - Posted by: Carlos P at January 21, 2014 9:47 AM

2014-01-21: Sub sets of 3's. 165#. 22 @ 23:25.

Comment #73 - Posted by: gs at January 21, 2014 9:49 AM

Made up yesterday's 5K row.

20:15.8 (PR)

Previous best was 2:17

Comment #74 - Posted by: Kevin C. (M/54/5'11"/174) at January 21, 2014 9:51 AM

Nice job mom to five, Jim R., and D.S.!

D.S.-two workouts today? Wow!

Comment #75 - Posted by: Kevin C. (M/54/5'11"/174) at January 21, 2014 9:53 AM

Newbie scaling in full affect:
- scaled back to 12 min / bench: 95lb / 12 L PU's.
Got stuck on the first round on the L PU's.

Kept trying to keep moving by breaking up the set, eventually having to just do negatives on the L PU's in third and fourth rounds.

Thanks for the programming - I'm loving it and am looking forward to doing more next time!

Comment #76 - Posted by: Eric Dronen at January 21, 2014 9:56 AM

2 rounds + 20 bench press...

Comment #77 - Posted by: Marc at January 21, 2014 9:56 AM

@ Carter #39, In reference to the tattoo, fer real dawg? Unattractive? She's obviously beautiful. I'm only intrigued and disappointed that can't see what's on both ends. How bout that badass Overhead Lunge? Got any comments on that? Get'em Josh.

Btw, 3 rounds + 9 L-PU's. Rx.

Comment #78 - Posted by: Mike H at January 21, 2014 9:57 AM

6'4/250/40

scaled down
115
21 sec L-Hangs

5 rounds + 11 bench presses

Comment #79 - Posted by: SEAN at January 21, 2014 9:57 AM

Congrats Kevin C!

Scaled to:
21 push ups
21 L Pull ups

3 Rounds
19:58

Comment #80 - Posted by: ChuckB 55/5'11"/155 at January 21, 2014 10:15 AM

3 rounds plus 13 bench into the 4th round ;( as RX'd

Comment #81 - Posted by: Joline L. at January 21, 2014 10:19 AM

ChuckB- thanks! Hope you are feeling better soon. You did pretty well, despite the cold, today!

Comment #82 - Posted by: Kevin C. (M/54/5'11"/174) at January 21, 2014 10:22 AM

5 rds + 33 reps

Comment #83 - Posted by: James O Hobart at January 21, 2014 10:24 AM

@Mike- same issue here, except mine is the left shoulder. That is why I don't bench anymore. As a sub, I usually do ring push ups.

Hope that helps.

Comment #84 - Posted by: Kevin C. (M/54/5'11"/174) at January 21, 2014 10:27 AM

Scaled right back to 10 reps each exercise per round due to injury: 7 rounds complete.

Comment #85 - Posted by: Andy Lock (M/44/5'6"/73) at January 21, 2014 10:34 AM

5 rounds + 10 reps RX'd - SWOLE!!

Comment #86 - Posted by: Austin Malleolo at January 21, 2014 10:36 AM

Great job Josh Everett
scaled
amrap 20 min
95# bench 21 reps
15 knee's bent pull ups

5 rounds plus 21 bp

@ Josh thank you for saying what I was thinking

Comment #87 - Posted by: Mike Andridge/43/5'8"/175 at January 21, 2014 10:40 AM

Complete as many rounds as possible in 20 minutes of:
135 pound Bench press, 21 reps
21 L-Pull-ups

3 rounds

Comment #88 - Posted by: Mür at January 21, 2014 10:49 AM

3+31 RXd 95#

Comment #89 - Posted by: Cherie at January 21, 2014 10:50 AM

3 rounds + 23 reps Rx'd

Standard at CFSC was to hold the L all the way up and back down.

Comment #90 - Posted by: Cary at January 21, 2014 11:03 AM

Scaled to 110 lbs
Did as many L sit ups as
I could, then band pull ups

19-47 5 sets

Comment #91 - Posted by: Rw M50/5'8"/183 at January 21, 2014 11:08 AM

3 rounds 21 bench and 4 L pull-ups RX'd

Comment #92 - Posted by: Gfunk m/35/72/205 at January 21, 2014 11:09 AM

Great video on the handstand

Comment #93 - Posted by: Michael Kirby at January 21, 2014 11:11 AM

5 rounds + 32 reps (95lb Floor Press, bench not available)

Comment #94 - Posted by: gb 46/m/71"/185# at January 21, 2014 11:34 AM

35m/5'9"/218#

6+38 Rx

I used a pull-up bar where I could reach my feet to the ground, which really helped keep my short sets very fast.... 3's the whole way!

Comment #95 - Posted by: Matt Chan at January 21, 2014 11:58 AM

3 Rounds at 95 lb.

Comment #96 - Posted by: james.patrick [M/51/66"/135]-'06 at January 21, 2014 12:09 PM

3 rounds 21 bench. Found L sits seemed t work chest as much as bench

Comment #97 - Posted by: Jarrod at January 21, 2014 12:10 PM

scaled
amrap 20 minutes
95# bench 21 reps
pull ups with bent knee 15 reps

5 rounds plus 21 bp

Comment #98 - Posted by: Mike Andridge/43/5'8"/175 at January 21, 2014 12:24 PM

22m/5'9/185#

6 rds + 47 RX

Comment #99 - Posted by: michael at January 21, 2014 12:25 PM

^^^ comment 90... 37 not 47**

Comment #100 - Posted by: Michael at January 21, 2014 12:27 PM

52 / 167

as rx'd

3 complete plus bench and 1 L-PU in the 4th

Comment #101 - Posted by: tom perry at January 21, 2014 12:28 PM

141 reps
Pull-ups were with knees up

Comment #102 - Posted by: Marty at January 21, 2014 12:31 PM

6 rounds + 16 bench RX
L Sit pull ups were on the rings.......and it sucked

Comment #103 - Posted by: Logan Collins at January 21, 2014 12:40 PM

CFWU x 3 with jump roping

#105 on BP
11 PUs/rd; 5 close grip; 6 assisted

5 rds.

Comment #104 - Posted by: F15E_WSO/51/M/185 at January 21, 2014 12:45 PM

Kevin C. Nice pr!

Comment #105 - Posted by: D.S. F 52/5'6/117 at January 21, 2014 12:51 PM

3rnds+32 reps all strict rx forward grip

Comment #106 - Posted by: kri$ at January 21, 2014 12:53 PM

4 rounds + 3 L Pull-ups as rx'd. I wasn't sure how this was going to go as L pull-ups are kind of a weakness of mine but overall I was pretty happy.

Comment #107 - Posted by: NickR at January 21, 2014 12:56 PM


3R +11 BP (scaled)
AMRAP 15'
15 BP 55#
15 asst'd pull-ups

Comment #108 - Posted by: Elle W 44/F/5'6"/125 at January 21, 2014 1:02 PM

M/43/70"/189

Scaled BP to 95lbs
Scaled LPLU using Green Woodie Band

4 rounds + 21BP/15LPLU

Stealing from Eric S comment#22...My L's were also somewhere between upper and lower case" even with the band.

Comment #109 - Posted by: Glenn at January 21, 2014 1:11 PM

30m/175cm/79kg

4 rounds + 21 bench + 3 pull ups

21 of 40kg for bench press (shoulder injury)
21 L pull ups / chin ups

it was fun!

Comment #110 - Posted by: yanglin at January 21, 2014 1:13 PM

25 M/6'1"/215
1st 2 rds rxd, arms were toast so switched to kipping PU and did 4 more rds
Total=
6 rds + 4 BP

Comment #111 - Posted by: Jeff B at January 21, 2014 1:13 PM

6 rounds
First round as rxd on pull-up

Comment #112 - Posted by: Sergio at January 21, 2014 1:14 PM

As rx'd 3 + 21 bench press

Comment #113 - Posted by: Brent colson at January 21, 2014 1:24 PM

42m/5'8"/185

4+18

Used 60# DB's for bench press
Strict pull-ups

Comment #114 - Posted by: Bob F. at January 21, 2014 1:26 PM

Did kip pull ups. Would have done only one round with l-sit
135 bench

3 rounds + 5 bench press

Comment #115 - Posted by: Andrew at January 21, 2014 1:42 PM

20 Minutes
21 135# Bench
21 Kipping Pulls
3 Rounds + 17 Bench

Comment #116 - Posted by: dyagg at January 21, 2014 1:45 PM

Complete as many rounds as possible in 20 minutes of:
Ring push-ups (completely horizontal with feet elevated on box), 21 reps
21 L-Pull-ups

3 rounds + 17 reps

Comment #117 - Posted by: MF 30/M/5'11/175 at January 21, 2014 1:49 PM

4 + 17 L-Pull-Ups

Comment #118 - Posted by: Nicholas (M/28/5'10"/180) at January 21, 2014 1:50 PM

Did yesterday's today because of being sick. Today's wods time will be posted later.

Definitely read that wrong. I read it as 5 miles so I rowed 3046.96m more. No wonder I wanted to die.

PR'D at 39.37 minutes

Comment #119 - Posted by: Will Dow at January 21, 2014 1:58 PM

D.S.- thanks. I'm very impressed by your TWO workouts today!

Comment #120 - Posted by: Kevin C. (M/54/5'11"/174) at January 21, 2014 2:01 PM

4 rounds in 19:30

Comment #121 - Posted by: Fred 39/176/78 at January 21, 2014 2:03 PM

Two wods today.

Warm up 1000m row, then yesterday's 5K Row in 24:36.3, previous time was 26:18.

Then today's wod scaled
15min AMRAP
21 bench press, 65#
11 jumping pull-ups
10 hanging legs lifts (hang from bar-lift straight legs to L)
Got 3 rounds + 18 bp

Comment #122 - Posted by: Glorybelle F/44/5'5/135 at January 21, 2014 2:05 PM

Kevin C, super pr on the 5k row, both in overall time and level of improvement.

D.S. Pls don't start doing 2/days...we won't be able to keep up w/ you! Joe N's already starting to leave us behind.

Comment #123 - Posted by: Jim R./51/5'8"/160 at January 21, 2014 2:10 PM

Now Glorybelle is doing two as well!

What is this world coming to?

Thanks Jim.

Comment #124 - Posted by: Kevin C. (M/54/5'11"/174) at January 21, 2014 2:13 PM

3 rounds + 21 + 4

Comment #125 - Posted by: cort at January 21, 2014 2:16 PM

3+28, with kipping l-pull-ups. Went to a taller bar later in the WOD and was able to link a few kippers together. Focused on keeping my heels above my hips until I reached lockout at the bottom of the pull-ups.

On a happier note, I am now so swole you don't even know.

35M/5-11/170#

Comment #126 - Posted by: Luke Palmisano at January 21, 2014 2:16 PM

m/42/5'11"/165

3 rds plus 4 pullup Rx

retired army 1SG
clarksville, tn

Comment #127 - Posted by: mark nash at January 21, 2014 2:17 PM

3+28, using a kipping L-Pull-up. Towards the end, I went to a higher bar and was able to link more together. Focused on keeping my heels above my hips on my descent until my arms reached lockout.

On a happier note, my arms are now so swole you don't even know.

35M/5-11/170#

Comment #128 - Posted by: Luke Palmisano at January 21, 2014 2:18 PM

@Kevin C, trust me, I've no intention of two a days. I just wanted to make up the row today so I could enjoy another rest day tomorrow. ha!

Comment #129 - Posted by: Glorybelle F/44/5'5/135 at January 21, 2014 2:23 PM

Also Kevin, congrats on the row PR. Nice!

Comment #130 - Posted by: Glorybelle F/44/5'5/135 at January 21, 2014 2:26 PM

Glorybelle-enjoy your rest day! Nice job today!

Comment #131 - Posted by: Kevin C. (M/54/5'11"/174) at January 21, 2014 2:26 PM

as rx'd

4 rounds complete + 5 Bench Press

Comment #132 - Posted by: Paul S 35/6'0/195 at January 21, 2014 2:30 PM

I did 8 rounds and + 8 bench press reps.

Comment #133 - Posted by: Begad Saeed Nassae at January 21, 2014 3:00 PM

Rx'd 3+14

Comment #134 - Posted by: Chazwell at January 21, 2014 3:09 PM

95 bench, jumping pullups. 4 rounds, 22 bench presses, 17 jumping pullups. Next time 105 bench in rack.

Comment #135 - Posted by: Elliott Harding at January 21, 2014 3:11 PM

Rx 2rd+12 bench press

Comment #136 - Posted by: Felipe anselmo at January 21, 2014 3:11 PM

Rx'd 4 + 14.

Comment #137 - Posted by: Charlie Scheuber at January 21, 2014 3:11 PM

Male 26, 5"7 170lbs

Rx'd
4 rounds +21 bench

Comment #138 - Posted by: Garzatime at January 21, 2014 3:27 PM

Rx'd 5 rds + 13 bench press

Comment #139 - Posted by: jay at January 21, 2014 3:29 PM

comments still in the filter

Love all the two-a-days, way to go!

Comment #140 - Posted by: Joe Northside m/35/70"/200 at January 21, 2014 3:31 PM

4 rounds + 5 bench as Rx'd

Comment #141 - Posted by: Jetté 44/M/5'11"/175 at January 21, 2014 3:32 PM

Warmup
15 min. handstand work

20 min.
21 BP @135
21 strict pull ups

3 rds + 31

Only have a flat bench (no rack) so the 135 was from the ground each time... 3 extra deadlifts COUNT IT!!

Ive had squat training since saturday and the legs needed a break. Glad to see this work out this morning

Comment #142 - Posted by: Matt 29/6'0"/220 at January 21, 2014 3:32 PM

Back Squat 1-1-1-1-1-1-1 reps
195 - 205 - 215 - 225 - 235 - 235 - 240

Comment #143 - Posted by: Joe Northside m/35/70"/200 at January 21, 2014 3:33 PM

2+33 rxd

Comment #144 - Posted by: Sue Ady F/45/135 at January 21, 2014 3:36 PM

No bench, 1 set of floor press, then 5 sets of decline push ups and 4 sets of pull ups, actually a few of them L style. Left shoulder feels junky, no time today. Need rest day!

Comment #145 - Posted by: PK 46/74"/205#/m at January 21, 2014 3:39 PM

did the L-pu rx'd in sets of 3
did strict ring dips instead of bench

2 rounds 3 dips

Comment #146 - Posted by: adam e 40/5'11"/192 at January 21, 2014 3:40 PM

44m 218 5'11"

3 rounds 135 lbs
2 rounds pull/chin up combo..5 in 3rd round
Pullups much easier 20 years ago lol

Comment #147 - Posted by: Ron at January 21, 2014 3:44 PM

21 Floor Press w 20# DB
21 L pull ups

20:00 AMRAP

5 rounds

Subbed floor press as shoulder does not like bench. Did L pull ups as kind of a jumping L. Started with feet on floor at low pull up bar, pushed off and did supinated grip L pull ups.

Comment #148 - Posted by: Suzanne at January 21, 2014 3:47 PM

95lbs
Pullup assist machine


5 rounds + 7 Bench Press

Could have gone heavier on bench.

Comment #149 - Posted by: jclarke042 M/29/5'9"160 at January 21, 2014 3:58 PM

RX: 4 rounds + 3 Bench Presses.
Tough Workout, L pull ups slowed my way down

Comment #150 - Posted by: Chris Schenk at January 21, 2014 4:07 PM

Subbed 135# bob with 2x 70# db
2 rounds + 8 bp

Comment #151 - Posted by: Brent L at January 21, 2014 4:10 PM

CrossFit Football. Deadlifts & muscle clean to push press ladder. Results posted there. http://crossfitfootball.com/2014/01/21/2014-01-21-training/

Comment #152 - Posted by: Gavin at January 21, 2014 4:17 PM

@Kevin C, great row PR!

Comment #153 - Posted by: Gavin at January 21, 2014 4:19 PM

18yo/m/182lbs

rx'd 6 rounds L-pull ups
7 rounds bp @135lbs

Comment #154 - Posted by: Cole at January 21, 2014 4:29 PM

4 rds + 12 bench press Rx'd

L-pull ups are my nemesis! One of many...

Comment #155 - Posted by: Davis M/28/5'9"/165 at January 21, 2014 4:34 PM

Finished 3 full rounds had to do some of the pull ups with bands. Not my strong suit.

Comment #156 - Posted by: Garrett at January 21, 2014 4:35 PM

3 rds in 20, 4 rds total

Comment #157 - Posted by: Pacers at January 21, 2014 4:44 PM

Rx'd (save for some tucked pull-ups) 4 rounds, 10 bench press.

Comment #158 - Posted by: Matt von L (27/m/6'0"/190) at January 21, 2014 4:49 PM

M/37/135lbs.
As RX'd
5 rounds
This killed me, took everything I had to finish round 5. Nice WOD

Comment #159 - Posted by: Jason at January 21, 2014 4:50 PM

My God, you people are BEAST!!! I'm still not worthy...

6 rounds - 135lbs bench and rx'd TRX pullups

Definitely getting there...but still a long way to go


Comment #160 - Posted by: Shane C at January 21, 2014 4:54 PM

135# bench
knees tucked pull ups

5 rounds + 9 pull ups

Comment #161 - Posted by: Tye at January 21, 2014 4:58 PM

500m row warmup

Puppy scaling:
10 bench press 65#
10 green band pullups

5 rounds + 10 bench press

Pullups really slowed me down. I hate them.

Comment #162 - Posted by: Brad Burris 34/m/6'2"/170 at January 21, 2014 5:11 PM

subed regular (kipping pullups)
2 rounds @135 bench
2 rounds @ 115 bench
plus 10 pullups.

Comment #163 - Posted by: arcticelf at January 21, 2014 5:15 PM

3 rounds + 21 Bench & 6 PU

Two of my most challenging exercises. Started the Bench with 115# then had to drop to 95# on the third round. I sub'd 10 Strict Pull-Ups each round.

Comment #164 - Posted by: Barry at January 21, 2014 5:16 PM

4 rounds +11 bench press rx'd

Comment #165 - Posted by: Deacon at January 21, 2014 5:28 PM

37M/195#/5'11"

Afternoon

4 Rounds + 29 reps

Rx'd the bench press
Pull ups scaled - mostly strict pull ups, mixed in L's and Tucks in first couple of rounds.

Comment #166 - Posted by: dustin at January 21, 2014 5:29 PM

M/33/5'11"/176

115 lb bp

3 rnd + 21+10pullup

Comment #167 - Posted by: Brad h at January 21, 2014 5:31 PM

Completed 16 pull-ups on 3rd round

Comment #168 - Posted by: Kyle Constantinoff at January 21, 2014 5:33 PM

Complete as many rounds as possible in 20 minutes of:
95 pound Bench press, 21 reps
21 Pull-ups green band
CRC 3 +21+3

Complete as many rounds as possible in 10 minutes of:
25 pound Bench press, 10 reps
10 Pull-ups2 bands
EAL 7+10 increase bp weight

Comment #169 - Posted by: ccraft at January 21, 2014 5:45 PM

24/M/192#
CrossFit Andersen Guam
RX 3+18

Comment #170 - Posted by: Brent Fallon at January 21, 2014 5:52 PM

5'7" 36/m/170
3+15 rx

Weakness exposed. Check. Going on 9 years with this stuff...still getting sliced with humble pie!

Comment #171 - Posted by: Chris Russell at January 21, 2014 5:53 PM

PSC 5R + 12 L-PU
15x per round

Comment #172 - Posted by: Sugar Land at January 21, 2014 6:18 PM

Him
5 round in 20 minutes
10 pull-ups, 15 bench press with 75 lbs

Comment #173 - Posted by: Texas couple at January 21, 2014 6:32 PM

5 rounds RX

Comment #174 - Posted by: Bo R. at January 21, 2014 6:47 PM

20# DB Floor Press
21 L pull ups

20:00 AMRAP

5 rounds

Scaled to floor press. Shoulder dislikes benching! Did the pull ups from the low pull up bar. Starting each one with feet on floor and arms at full extension. Push off the floor into the L and pull up with supinated grip.

Comment #175 - Posted by: Suzanne at January 21, 2014 6:48 PM

6 rounds just as listed..
Started with sets of 5 on pullups,,after 3 rounds went to 3-4..My legs sure didn't look like Berizhnakofs!!! A Ballerina I isn't!!
the bench wasn't next to the pullup bar..oh well.
M/5'11"/171/47
great workout..second of the day..
Did heavy front squats, fran like workout, and GHD situps, in the morning.

Comment #176 - Posted by: Aglaroth at January 21, 2014 6:52 PM

Got 8 rounds. Great Workout!

Comment #177 - Posted by: Matt at January 21, 2014 7:39 PM

M/34/70"/190#

3 rds + 21 bench + 16 pull ups

Started L-sit, went to strict after 1st rd. L sit is major weakness

Comment #178 - Posted by: Justin Fisher at January 21, 2014 8:07 PM

3 + 31 Rx'd

Comment #179 - Posted by: phill 37°21'41"N 118°23'43"W at January 21, 2014 8:27 PM

3 +16 pull ups

Comment #180 - Posted by: Jake Kiddoo at January 21, 2014 8:33 PM

Subd to 95lbs
4 rds & 21 reps bench

Comment #181 - Posted by: apodigo at January 21, 2014 8:39 PM

M/32/178

Scaled to AMRAP in 20 minutes of
55 kg Bench press, 21 reps
21 L-Pull-ups

4 rounds + 18 BP reps. L-Pull-ups are way to tough. It's difficult to do more 6 in one set.

Comment #182 - Posted by: Denis Galkin at January 21, 2014 8:49 PM

15 min. AMRAP: 4 1/2 + 7 L Pullups
95LB Bench 15 reps
15 L Pullups

Comment #183 - Posted by: Travis at January 21, 2014 8:50 PM

15 min. AMRAP: 4 1/2 + 7 L pullups
95lb Bench 15 Reps
15 L Pullups

Comment #184 - Posted by: Travis at January 21, 2014 8:53 PM

Scaled:
15xBP@95#
15xPU

9 Rds

Comment #185 - Posted by: NAV - M/33/6'/192 at January 21, 2014 8:53 PM

Scaled to 15 reps each and 115# on Bench just to add intensity and maintain longer through more reps.

7 rounds

Comment #186 - Posted by: Jared-Lee Bone at January 21, 2014 11:44 PM

Scaled heaps!!!
21 X 20kg Bench press
21 x band assisted pull ups

5 rounds + 21 bench press and 14 pull ups

Wow that was a toughie but a goodie!!

Comment #187 - Posted by: Cheryl at January 22, 2014 1:10 AM

44 male 248lb 6'2"
12 rounds 20:20
great one

Comment #188 - Posted by: Reggie TANK Biegler at January 22, 2014 3:20 AM

Rx:
3rds + 5 BP

Comment #189 - Posted by: drw at January 22, 2014 3:30 AM

4 rounds exactly, 95lbs subbed for 135. Killer workout!

Comment #190 - Posted by: John at January 22, 2014 4:22 AM

M/50/185

6 rounds BP as rx'd
5 rounds L-pull-ups, assisted

20 minutes

Comment #191 - Posted by: Briguy85 at January 22, 2014 4:51 AM

3 rounds Rx'd
M/6'2"/200#

Comment #192 - Posted by: Joe at January 22, 2014 5:15 AM

Rx'd
4 rounds plus 12 bench presses

Tough WOD

M/31/5'6"/185

Comment #193 - Posted by: McNerney at January 22, 2014 6:25 AM

Rookie, M/34yr/175lb
scaled
125lb bench 21,18,18,18,18
bent knee pullups, 10,10,10,10,10
getting better on pullups but they are still tough on me..
then i did my 56 burpee challenge.
this was pretty good.

Comment #194 - Posted by: Chad D. at January 22, 2014 6:43 AM

since im new I don't feel terrible asking this question,
Is it always going to be 3 days worth of wod and then a rest day? thanks

Comment #195 - Posted by: Chad D. at January 22, 2014 6:45 AM

4 rds + 21 bench press

Comment #196 - Posted by: Pat Sherwood at January 22, 2014 6:49 AM

5 rounds got 21 bench of 6 round before time was up
95lb bench
90 lb assisted pull ups

Comment #197 - Posted by: Greg at January 22, 2014 7:10 AM

20 minutes:
95# BP, 15 reps
L-PUs, 15 reps
5 rounds + 15 BP + 6 PUs

Hips were weak and not as rigid as they should have been for the l-pulls

@Chad D., yes. The Crossfit cycle is 3-ON/1-OFF. I've modified it for myself so I can do 5-ON/2-OFF, which means over a 4 week period, I skip one WOD, and I'm usually a day or two behind.

Comment #198 - Posted by: Dave H (M/38/5'8"/148) at January 22, 2014 7:32 AM

Knocked this out last night with my wife. Gotta say I'm crazy proud of her. She did great. We're both n00bs, so we scaled it:

She benched 45 lbs and did inverted rows. Scaled to 15 reps of each per round. Knocked out 6 rounds plus 7 bench presses.

I benched 65 lbs and did neutral-grip pull-ups with my knees tucked. 21 reps per round. Did 4 rounds plus 16 bench presses.

I felt my shoulder acting up during the bench presses, so I'm grateful for the rest day. I'm hoping to squeeze in some yoga.

Comment #199 - Posted by: Jason Benefield at January 22, 2014 7:54 AM

M/23/5'11"/183.8

3 rounds + 3 BP. RX'd.

Comment #200 - Posted by: Miles Forks at January 22, 2014 7:54 AM

AMRAP in 20 min:
135# bench press- 21 reps
Regular pullups- 21
3 rounds + 21 reps on bench 135#

Comment #201 - Posted by: Kraig at January 22, 2014 8:06 AM

@Dave H
thank you that's very helpful, I've got a lot going on with 4 kids and all there sports and it seems like the rest days are the days i need to work out and rest on other days... I would like to stay on track as much as i can but im doing it on my own and like someone said, no one is watching and its up to me... if i know i wont be able to workout the next day and today would be a rest day, i'll swap them.. thanks. again.

Comment #202 - Posted by: Chad D. at January 22, 2014 8:08 AM

Rxd
3 rds + 8

Comment #203 - Posted by: Dave 31/6'/180 at January 22, 2014 8:52 AM

3 Rounds +19 RX

Comment #204 - Posted by: Mateo at January 22, 2014 9:17 AM

M/30/5'11"/195

4 + 27

Comment #205 - Posted by: Jared Davis at January 22, 2014 9:57 AM

3+39. I bench so rarely, I got better at the bench as the WOD progressed, neurological re-learning on the fly

Comment #206 - Posted by: Apolloswabbie 72" 195# 49 at January 22, 2014 10:43 AM

Does anyone else have shoulder pain after bench press? I can do most anything with the shoulders but after bench press I can guarantee my rt shoulder will keep me up at night

Comment #44 - Posted by: Mike at January 21, 2014 7:05 AM

Mike, yes, try two things. From the lockout, position elbows so they open towards your head (external rotation). From the bottom, think of pressing and externally rotating at the same time. This is hard to describe but has worked wonders for my beat up shoulder. Do it with pushups, too. If you look around you can find a video of Kstar and Carl P (CFJ, "The Position") teaching this on ring pushups. Watch it a bunch, it will help with more than pushups and bench press.

Comment #207 - Posted by: Apolloswabbie 72" 195# 49 at January 22, 2014 10:52 AM

2 rounds

Comment #208 - Posted by: myles456 at January 22, 2014 11:14 AM

6 FULL ROUNDS - AWESOME WOD!

*SCALED L PULL UPS FOR REG PULL UPS*

Comment #209 - Posted by: Christopher Dudley at January 22, 2014 11:15 AM

6 FULL ROUNDS - AWESOME WOD

*SCALED L PULL UPS FOR REG PULL UPS

Comment #210 - Posted by: Christopher Dudley at January 22, 2014 11:16 AM

5 rounds + 15 BPs

111 lbs
15 L pull ups on rings

Comment #211 - Posted by: Craig Beveridge 39/M/5'11/210 at January 22, 2014 12:26 PM

M/49/150

AMRAP (ended up doing 10')
95 pound Bench press, 21 reps
21 L-Pull-ups (used gravitron for help)

Shoulder acting up and depleted after 5 rounds in 10 minutes

went on to do 30 minutes strength intervals on spin bike

Comment #212 - Posted by: David at January 22, 2014 12:47 PM

31M / 5'7" / 150
4x6 push press #135
4x6 front squat #165 from ground... Some dude in squat rack curling so bang and clang'd right next to him

3rds + 31 reps
Rx L-Pull-ups
Bench press # 115

Comment #213 - Posted by: Jason at January 22, 2014 12:48 PM

7 rounds
Bench - 135 lbs
Pull ups - normal because I don't have the space to L sit
Added 70 ghd sit-ups to sub for ab work.

Comment #214 - Posted by: Kyle at January 22, 2014 1:41 PM

Female/5'3"/135/16yrsold

3 rounds + 22 (21 bench, 1 pull up)
scaled bench weight to 65# and used band on pullups

Comment #215 - Posted by: Rachel Saran at January 22, 2014 1:50 PM

Scaled this one down. Didn't have access to a bench in this hotel so I subbed pushups for those. Got in the pushup position with my hands on a scale and estimated weight was ~130 lbs (Close to Rx). No pullup bar either so I subbed Lateral Pulldowns at 165 lbs (10 lbs less than my body weight)and Leg Lifts.

AMRAP 20 Minutes:

15 Pushups
15 Lateral Pulldowns (10 lbs less than body weight)
15 Leg Lifts (holding legs at the top for a second)

6 Rounds + 15 Pushups

Had to separate the Lateral Pulldowns into 3 sets of five and alternated between those and leg lifts.

Comment #216 - Posted by: Trent M. 34/M/5'10"/175 at January 22, 2014 2:10 PM

3 rounds

Comment #217 - Posted by: Jesse Montagnino at January 22, 2014 2:54 PM

3 rounds + 10 BP

Comment #218 - Posted by: MAGNUS 28/5'8"/155 at January 22, 2014 3:22 PM

5 Rounds full

Regular Pull Ups

Comment #219 - Posted by: Dixon at January 22, 2014 3:41 PM

3 rounds + 5 BP

Thanks

Comment #220 - Posted by: mikeyb m/53/178 at January 22, 2014 4:23 PM

3 rounds + 5 BP

Thanks

Comment #221 - Posted by: mikeyb m/53/178 at January 22, 2014 4:24 PM

3 rounds plus bench press and 2 L-pull ups

Comment #222 - Posted by: Mik Fanguy at January 22, 2014 4:55 PM

Done after 5x5 bench press

Comment #223 - Posted by: Mik Fanguy at January 22, 2014 4:56 PM

4 rounds & 21 Bench press as rx'd. Pumped!

Comment #224 - Posted by: Kurt M/40/190 at January 22, 2014 5:10 PM

3 rds plus 8 pull-ups (pack, 15 min AMRAP, 95 lbs 15 reps each), pull-ups killed me,

Comment #225 - Posted by: RussA at January 22, 2014 5:16 PM

3 rds plus 21 BP plus 8 L-Pullups

Comment #226 - Posted by: JR/44/195 at January 22, 2014 5:36 PM

3 rounds even

1st round as rxd, next two scaled pullups to 14...pullups were harder than I expected.. need to work on that

Comment #227 - Posted by: jirv101 at January 22, 2014 6:02 PM

M/43/6'0"/210

1st round used 225 x 21 (bench is strongpoint)
then rest as RX:

6 rounds + 21 BP

Comment #228 - Posted by: SUKE at January 22, 2014 6:03 PM

6 rounds rx weight
band assisted pull ups
Then 3 rounds of hanging L holds

Comment #229 - Posted by: Wolfgang 6'3/250# at January 22, 2014 6:12 PM

Her ( we only have one bench to work off of)
21 45lb bench & 15 pullup rows on rings ; 5 rounds

Comment #230 - Posted by: Texas couple at January 22, 2014 6:33 PM

Five rounds Rx. Woo hoo! I just weigh w little more than Rx weight.

Comment #231 - Posted by: Amit at January 22, 2014 6:38 PM

Scaled:
AMRAP 15:00
15 Bench Press @ 95#
15 Pull Ups (strict)
______________________
4 RDS +12 Bench

Comment #232 - Posted by: RAD M/29/6'/165 at January 22, 2014 8:20 PM

4 rounds rx
plus 15 bench press.

Comment #233 - Posted by: bobby gillis at January 22, 2014 8:43 PM

2 rounds Rx
+ 1 round @ 115# and tuck pull ups
+ 17 bench press @ 115#

Think I made some improvements to my snatch pre WOD

Comment #234 - Posted by: Silas at January 22, 2014 9:24 PM

3 rounds + 14 bench presses

Scaled bench presses to 42.5 kg
Scaled L pull-ups to tuck pull-ups

Comment #235 - Posted by: Brett (25/M/188cm/79kg) at January 22, 2014 9:33 PM

Comment #39 - NickR
Don't try to read too much into it. Just do the WODs. If it seems out of the ordinary to have so many consecutive 20+ minute workouts, wouldn't you consider that a variation from the norm? As in constantly varied? If you are concerned about a lack of shorter workouts, then do a shorter workout.

Comment #236 - Posted by: B. Rhaly at January 23, 2014 5:18 AM

3 rds + 10 BP

Comment #237 - Posted by: B. Rhaly at January 23, 2014 5:30 AM

2 1/2 rounds

Comment #238 - Posted by: Manchild at January 23, 2014 6:05 AM

M/33/5'9/165/
rxd
3 rnds + 12

warmed up with 1000m row
cooled down with 1000m row

Comment #239 - Posted by: Gabriel Olvera at January 23, 2014 6:30 AM

4 rounds + 21 bench rx'd

Comment #240 - Posted by: Tormod at January 23, 2014 8:30 AM

Scaled heavily AMRAP 20 minutes
95# bench - 15 reps
Knees tucked pull-ups - 10 reps
8 rounds

Comment #241 - Posted by: NateA M/32/6'3"/205 at January 23, 2014 8:58 AM

Scaled to:

21 Ring push ups
21 L pull ups

Two reps short of 4 rounds.

Comment #242 - Posted by: Kevin C. (M/54/5'11"/174) at January 23, 2014 9:59 AM

3 rds + 11 pull ups

Comment #243 - Posted by: Don A. at January 23, 2014 10:19 AM

M/34/5'7"/168
RX 4rds+16 Bench Presses

Comment #244 - Posted by: Mark Salzman at January 23, 2014 10:34 AM

M/34/5'7"/168
RX 4rds+16 Bench Presses

Comment #245 - Posted by: Mark Salzman at January 23, 2014 10:36 AM

Row WOD, details there.

Comment #246 - Posted by: bingo at January 23, 2014 12:55 PM

M/44/5'8"/175

RXd at 5 rounds + 8 reps

Then 23 burpee pullups for my attempt at one year of them

Comment #247 - Posted by: Jon Craig at January 23, 2014 12:56 PM

2rds + 21 bench + 10 pull-ups

Comment #248 - Posted by: EGW m/32/5'11"/185 at January 23, 2014 6:26 PM

As Rx'd 4 rounds + 16 bench presses

Comment #249 - Posted by: Pond 74"/205#/33yo at January 23, 2014 6:26 PM

3 rounds + 7

40kg
Kept switching PU grip. All L-PUs as singles - holding the L at the bottom is killer.
Loved this wod

Comment #250 - Posted by: DanNZ M/24/177cm/62.5kg at January 23, 2014 9:13 PM

M/6'1"/145lbs/23yo

Scaled the bench press to 95lbs and did h-pullups
The h-pullups were very difficult! I was surprised, I have never done them in a WOD.

Result: 2 rounds, 21 BP, 13 pu

Comment #251 - Posted by: Dylyn v at January 23, 2014 10:14 PM

Did 3 complete rounds + 21 bench press (65#) + 5 pull-ups

Total Reps: 152

***

Plus also did the 1-1-1-1-1 Deadlift WOD:

45 # x 15
65# x 10
85# x 8
95# x 5
115# x 3
135 # x 2
155# x 1
165# x 1
175# x 1
185# x 1
190# x 1

Comment #252 - Posted by: Jill/F/5'2/98 lbs at January 24, 2014 5:33 PM

AMRAP 18min
18 bench press 95lb
15-18 pullups

4 rounds + 18 bench.

Comment #253 - Posted by: Mike S at January 24, 2014 5:56 PM

4rds as Rx'd
+ 19 BP reps

Comment #254 - Posted by: Alex at January 24, 2014 6:00 PM

5 RDS on the dot as RX'd

M/26yo/150#/5'9"

Comment #255 - Posted by: MorganW at January 24, 2014 6:31 PM

M/6'1"/235#/56YRS

5RDS + 33REPS
115LB BENCH, BLACK BAND PULL UPS

Comment #256 - Posted by: Denny O at January 25, 2014 5:06 AM


3 rounds plus bench and 3 L pullups

Comment #257 - Posted by: Kevin McClellan 52 at January 25, 2014 9:10 AM

M/51/5'11"/212 Lbs.. As RX'd
5 rounds.. Was hoping for at least 6 but muscle failure on L-pulls happened quickly. Then, 4 rounds of C-2 rower for 500 meters with 2 min rest in between .. Still feelin pain from previos WOD's

Comment #258 - Posted by: Kwaney at January 25, 2014 2:09 PM

Subbed this one for similar idea.
21-15-9 of HSPU and tucked PU.
21:35

Comment #259 - Posted by: Harpo m/46/5'7"/145 at January 25, 2014 3:00 PM

4 rounds plus bench and 10 L's

Comment #260 - Posted by: Derek W. 23/5'8"/160lb at January 26, 2014 12:58 PM

M/33/5'8"/190+

rx'd, 3 rounds + 4 pull-ups.

Both bars were COLD. Interesting to feel the difference with chin-up vs pull-up grip.

Comment #261 - Posted by: Chris Luka at January 26, 2014 9:34 PM

4 rounds beginner

Comment #262 - Posted by: Lonna at January 26, 2014 9:46 PM

Keep it coming with Danny Broflex. Great Stuff!

Comment #263 - Posted by: Steve at January 27, 2014 10:26 AM

rx'd 4 rds + 19 bench presses

Comment #264 - Posted by: Casey Ray at January 27, 2014 3:45 PM

NC Lab workout:
EMOM for 10 minutes:
3 weighted bar muscle-ups, 10lbs
- rest 1 minute
AMRAP in 8 minutes of:
70lb sumo deadlift high pull, 5 reps
5 push-ups

Total: 16 rounds, 5 reps
- rest 5 minutes
Mainsite WOD:
AMRAP in 20 minutes of:
135lb bench press, 21 reps
21 L-pull-ups

Rx'd: 2 rounds, 19 reps
My L-pull-ups are weak...

Comment #265 - Posted by: Evan at January 27, 2014 5:51 PM

5 rds + 10 Bench

Scaled L-Plull Ups to 15 x Banded

Comment #266 - Posted by: Stu at January 27, 2014 8:04 PM

F/127/34

Scaled to:
5 Rounds:
21 Bench Press (65#)
6 L-Pull ups/6 Strict Pull-ups (12)

16:12

Comment #267 - Posted by: Denise Thomas at January 27, 2014 8:12 PM

F/127/34

Scaled to:
5 Rounds:
21 Bench Press (65#)
6 L-Pull ups/6 Strict Pull-ups (12)

16:12

Comment #268 - Posted by: Denise Thomas at January 27, 2014 8:12 PM

4 full + 19 press as RXd

Comment #269 - Posted by: Hatch at January 28, 2014 6:55 AM

Rx
3 rounds
11 bench press

Still feeling the holidays!!!

Comment #270 - Posted by: Mike M 38/5'9"/190 at January 28, 2014 11:43 AM

4 Rounds as Rx'd.

Comment #271 - Posted by: Edwin 31/M/68"/170 at January 30, 2014 6:52 AM

4rnds RX on the button
L pull up form a little shakey

Comment #272 - Posted by: rwr m/42/70"/175 at January 30, 2014 10:48 AM

4 rounds + 15 Bench

Comment #273 - Posted by: Kevin: M/42/195/6' at January 30, 2014 4:19 PM

scaled: 20 min 8 rounds 15BP 100#, 15 pull ups

Comment #274 - Posted by: lucio1928/42/182/98 at February 2, 2014 5:42 PM

3 sets + 16 bench press

Comment #275 - Posted by: Ukkrew at February 3, 2014 8:39 AM

Kind of a scaled combination of this workout and yesterday's 5k row

Complete as many rounds as possible in 20 minutes of:
21 Sumo deadlift high pulls
21 Push-ups
21 Hollow rocks

Knee push-ups unless otherwise noted

Amanda 12:37 (12) - 4 rounds?
Aaron 8 + 21 + 21 + 10 (12)
Bubs 8 + 21 + 12 (16)
David Sap 8 + 21 + 17 (20/regular)
Megan 6 + 21 + 15 (16)
Erin 6 + 19 (16)
Alison 7 + 21 + 21 + 19 (12)
Katie 7 + 21 + 12 (12)
Jason 6 + 21 + 17 (20/regular)
Ricky 8 + 15 (20)
Jackie 8 + 10 (16)
James 8 + 21 + 7 (12)
EP 8 + 11 (12)
Kyle 5+21+9 (16)
JZ 7+21+7 (20)
Wendy 5+21+12 (12)
Crystal 8+21+15 (12)
Mr.Carey 5+21+21+10 (20)
Collin 5+21+7 (20)
Elizabeth 7+21+4 (16)
Mr. Wonsil 8+6 (20)
Mrs. Carey 6+21+17 (12)

Comment #276 - Posted by: Champions Club at February 3, 2014 9:56 AM

3 rds + 21 reps

Comment #277 - Posted by: akc m/27/6'/165 at February 3, 2014 10:26 AM

20 min amrap
21x 61k/135lb bechpress
21x strict pullups
4 rounds + 32 reps

Comment #278 - Posted by: Tiroler M/29/5'8''/77k at February 4, 2014 12:23 PM

2/4
15:10 (154/169/150) through 7 BP in rd 5
Scaled to 15 95# BP & 10 PU (did 15 in rd 2)

Comment #279 - Posted by: Mike Scott M/47/5'9"/199 at February 4, 2014 2:29 PM

M27 5'11" 165
140124
135x21 - Bench Press
21x L-Pullup

1 pullup shy of 2 rounds. Not bad considering I just recovered from a shoulder injury. Pullups were easier than the bench press.

Comment #280 - Posted by: Andrew at February 5, 2014 2:44 AM

used 55# dbs for bench and inverted tow with 25 pound load for L sit pullups. I just looked out at the outdoor pullup bar and said.....I don't think so! Got six rounds complete, 21 bench and 6 Inverted rows. whew. I am all ouffed out like the hulk or something, well, a wimpy, non-green hulk i guess.

Comment #281 - Posted by: J.P./MA/69.5"/195/51/M at February 5, 2014 4:31 AM

3 rounds

Comment #282 - Posted by: RAD at February 5, 2014 6:04 AM

20 AMRAP-
Bench pr x 21 @ 115#
L Pullup x 21

4RDS+ 14

Comment #283 - Posted by: ART/M45/5'5"/150 at February 5, 2014 7:04 AM

45/m/176cm/73kg

As rx'd

4 rounds

Comment #284 - Posted by: Memuc at February 6, 2014 11:41 AM

I'm a little behind on the workouts.

95# - 2 rounds + 21 bench presses + 17 L pull ups.

Ohhhhhh, L pull ups.

Comment #285 - Posted by: Katie / F at February 7, 2014 3:50 PM

M/34/6'1"/190

Rx'd 3 rounds + 14 BP's

Comment #286 - Posted by: NickName at February 7, 2014 5:47 PM

scaled to 15mins/15bp/15pu

3rnds + 9bp

pretty weak, but 1st day back after the dreaded noro-v (that ish was brutal) so just felt good to be in the garage

Comment #287 - Posted by: illis M/32/170/5'9 at February 10, 2014 6:30 PM

3 rounds + 21 BP + 5 L-PU

Scaled down to 95# BP.

Comment #288 - Posted by: Justin M/27/5'8"/144 at February 18, 2014 5:59 AM

3rnds + 21 bp @ 50lb dmbls

Comment #289 - Posted by: cscarr52 m/48/190 at February 20, 2014 6:54 AM

Rx

2 rounds + 33 reps

Comment #290 - Posted by: savetheh at February 22, 2014 7:18 AM

chinups with knee tuck

4 rounds

m/43/5'8/238

Comment #291 - Posted by: phat boi at February 27, 2014 12:40 PM

3 rounds + 17 bench press (as rx'd)

Comment #292 - Posted by: Ronnieboy M/51/5'9"/185 at April 8, 2014 5:09 PM
Post a comment






Remember personal info?