Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 090322.
Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.
Okay, so I dont’ have a flat bench nor so I have someone to spot me. What would be a good sub? Max rep push up & max rep pull ups? Geez I really need to get more equipment.
Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.
Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.
Thanks BathMatt… We have become an unruly bunch lately.
CrossFit rarely asks for maxs. This workout does and expects that there is no “gaming” the workout. At Brand X I tell people I want to see you falling of the pull up bar. People whose score looks like:
10/30
8/25
8/20
8/20
7/15
Are going for a number and not a max. Test your limits today.
Big Dawgs:
As Rxd
Pack:
Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with.
or
do as Rx’d and dial back the rounds to 3.
Puppies:
do 5 rounds of
max push ups
max pull ups or beginner pull ups
Buttercups:
Do 3 rounds:
max push ups
max pull ups or beginner pull ups
Subs for Bench press:
dumbbells, push ups, elevated push ups
Subs for Pull ups:
Assisted Pull ups, Beginner Pull ups, Ring Pull ups, Ring Rows
*Jumping Pull ups should be subbed with caution as high numbers of these have been associated with Rhabdomyalisis.
5 1/2 hours in a redman suit ... though the fights were tame it wears on you after a while.
Squat Snatch
95 x 2
115 x 2
125 x 1 (old PR 4-9-09)
135 x f 1
140 x f 1
145 x f f 1 (PR +20lb)
155 f f f dumb dumb dumb to make 10lb jump
Did this in running shoes at the PD. Not ideal conditions, right? Seemed to work well. Not sure what kind of bars they use but they spin like gangbusters. My second pull felt strong and I just concentrated on keeping my core tight, active shoulders and being super solid in the bottom when catching the weight. Back to back days of ginormous power based PR’s. I think I could get used to this.
21 - 15 - 9
Wallball 20lb 10’
C2B Pullups
6:04
Couldn’t get in a good rhythm with pullups. Need to work on stringing together larger sets of C2B pullups, when gassed it becomes quite difficult.
Cash Out:
1 HSPU head to abmat (PR) - Greatest ROM on a HSPU so far… getting real close to a legit HSPU
Well i tried to Rx today, and the number show it, i struggled this am
CFWU x 3 minus the pullups and dips
185lb bench
5/15
5/12
5/12
3/10
4/10
no rest between sets, just pounded them out.
without a spotter, and strict pullups
I know i should have lowered the weight/or less rounds and went for total reps, but i figured what the heck, i wanted to see what i could do with my body weight, i haven’t did a bench press in about 5 months.
Lynne big dawg load
5 rounds for max reps of
Bodyweight bench press(70kg):13,10,6,5,4=38reps
Pullups:25,20,17,16,14=92reps
Total=131reps pr!
Last time=116reps with 77.5kg bench press
Five rounds for max reps of:
Body weight bench press
Pull-ups
Round#: Bench Press (160lbs)/Pull-ups
1: 20/20
2: 15/16
3: 16/17
4: 17/15
5: 15/14
***about 3 minutes rest between rounds
I left the gym a bit disappointed after this WOD but then I checked my workout log to compare my previous results. Turns out that I improved quite a bit on this this WOD.
Wow, I guess as RX’d for me, gotta jump on the scale this morning to find BW. Not sure where the Bench numbers will miht be 4-5 but I am gonna push like hell!
