Another great CrossFit day…

LYNNE, as Rx’d:  bodyweight (185) bench and pullups, approx. 3 min between sets

11/14 (PR for a single pullup set)
9/8
8/8
7/4
7/7 (light toe push on pullups)

TOTAL - 42/41

Cashout: 1/2 bodyweight (95) bench for max reps - 24
          250 single-unders
          toes2bar (4,3) knees2elbows (7,5) L-sit (2x 10 seconds)

Lynne:
Body weight = 150 lbs | Pull ups

12/15
13/18
7/10
7/10
5/7

I was a little pissed at my final one. I gave myself about 4 minutes of rest between each round (coincidentally, that’s approximately how long each song was on my iPod for the rest period). However, I was happy that I started to become a bit more proficient at the kipping pullup. Exhaustion was the reason for the crappy last round.

Kelly

Pack Scaling
5 rounds
Run 400M
15 box jump (not quite 24 inches, but went with what I have)
15 thrusters using 15# dumbells

22:33

My butt got kicked.

Deadlift 1-1-1-1-1-1-1 reps

This week I was up to 3x5 @170 in the starting strength series so:

170-180-190-200-210-215-220(Failed)  (lbs)

That’s 1.5 x BW  

CFWU less pu’s and dips

Buttercups:
Do 3 rounds:
max push ups
max (assisted) pull ups

15/11; 11/9; 10/8

I kept the pushups pure, but man I suck today.  I’ve hit 20+ recently.  Likewise on my pullups, I should have been able to do more.  To try and make myself feel better I did 5 sets of 15 squats with 20lbs of dumbbells around my neck.  Oy vay, maybe I won’t be such a mensch on Monday…

Should we rest between sets, and if so, how long?

Sorry for the late post I try never to fall more than a day behind but lifes unpredictable and that what makes it so cool
Running and pullups ( pack scale )
- row 800 m
-10 L-pullups
-row 800m
-20 deadhangs
-row800m
-30 kips
16:06 arms were not happy about last row (PS:hold comments till WOD is scaled)

Mike D - 05 June 2009 09:41 PM

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.

whenever this WOD comes up or any with body wgt bench I always sub pushups with 40# weight vest on . My shoulder likes this better . No vest? Try haveing a spotter put a plate on your back No spotter? Try haveing a child sit on you back . No children? then do regular pushups tillyour body hates you. Later “the cat”

bostonhud - 06 June 2009 06:42 AM

Should we rest between sets, and if so, how long?

Pick a time and stick with it.  Common rest periods used are 3 min and 5 min, though I’ve seen others such as 7 or 1…  Just be sure to note it so you can accurately compare your next attempt.  By round 4 and 5 you’ll wish you had chosen a longer rest, that much is for sure.

Catnog - 06 June 2009 06:53 AM

Mike D - 05 June 2009 09:41 PM

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.

whenever this WOD comes up or any with body wgt bench I always sub pushups with 40# weight vest on . My shoulder likes this better . No vest? Try haveing a spotter put a plate on your back No spotter? Try haveing a child sit on you back . No children? then do regular pushups tillyour body hates you. Later “the cat”

Ring pushups are another good sub

“Lynne”
Puppies:
do 5 rounds of
max push ups
max pull ups or beginner pull ups

W/u - Buy-in
100 jump rope jumps
75 jumping jacks
10 dive bombers
10 dips
10 squats
10 sit ups

WOD
Push ups - 32,18,17,20,20 = 107
Pull-ups - All dead hand chin-ups - 6, 4,4,5,3 = 22

Cash out
45 Hindu Squats
30 Bootstrapers
Lot-o ab work

W/U
25 back extensions
1:00 plank hold
1:00 Handstand hold
2 rounds

rest 3 min, then:
Lynne
(135#) 12/11
(140#) 8/10
(140#) 6/7
(140#) 6/7
(140#) 6/6

2 min rest between each round

Definite improvements in power outtage since the last time I did this.  All hail CrossFit

“Lynne”
3xCFWU without pull-ups or dips/HSPU’s

BP - PU
5 - 15 (PR)
5 - 13
4 - 10
3 - 8
3 - 6

Based on my BP results, I guess I should have scaled, but I wanted to do one as Rx’d for a change and I wanted to see where I stood.  Now I know.

“Lynne” 

Five rounds for max reps of:
Body weight bench press (155lbs)
Pull-ups

6/18, 5/14, 7/20, 4/17, 3/22

Bad News: Bench was lagging big time today. Hopefully its the cold I’m still fighting.
Good news:  I think I may have figured out the butterfly kip, because my pullups were dialed in today! 
This is a Lynne PR in terms of total reps! (91 in March vs. 116 today)

Missed a couple of days due to work…catching up with 2 WODs per day

Today:

In:

500m Row
3 Rounds
10 one arm DB Swings (15#, 20#, 25# go up each round)
10 sit ups
10 supermans
30 sec bike

WOD #1

Deadlifts

My weights are in denominated kilos presented here in pounds (hope I converted correctly)
132lbs, 176lbs, 198, 220, 242, 264, 286, 297PR (did and extra for a PR, time to buy more weights - that is all I have)

WOD #2

Lynne

Did approximately 3/4 body weight (165lbs) and only pullups on my own (no jumping, etc.)

13reps/6 pull ups
6/3
4/3
4/3
4/3

I don’t think I studied the Lynne protocol enough…not sure I captured the spirit of the workout - but I went all out and was gassed at end.  I took minimal breaks between exercises and sets just enough to move and get set.

Out

5min easy bike
Stretching