Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 090724.
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.
After nursing a back injury and a long vacation and back in town today!!!!
Can’t wait to resume Cross Fit… I spent my time in the country side in Puerto Rico
for 2 weeks with my Family….. Hot Winter, lots of rain and a lots of food that is not allow on the
paleo diet!!!!
CrossFit rarely asks for maxes. 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.
that one was fun, but i wish i had read GD’s post beforehand. in retrospect i had more pull ups in me. tough to work past those round numbers… lesson learned.
GD and company,
I apologize for putting my post before your scaling…
I was so desperate to get back and post that I did not noticed my offense
unti I came back into the page now…
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
time: 7:58min
buy-in: CFWU
cash-out: none
Looked up my last time, didn’t have an official time since my watch got paused several times. By the pace of how I went this time, I wanna say my last Fran was probably 14mins. This seemed like a huge speed increase, I definitely felt like I was gonna hurl when I got done and that’s a 1st for me on Fran. I can feel myself closing in on that coveted sub 5mins Fran, someday I can be like Cmac and shoot for a sub 3min, lol.
I know the smith machine is the most useless machine at the gym but what about doing bench press on it?
I can’t do body weight anyways, last times I did 45#. I have no arm strength…
