Sunday at the Box with Lynne

Posted on March 22, 2009 by Allison Bojarski

Sunday 090322 (61)
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 081125.
Sebastien’s story (free download from CF Journal)
Raw milk cheese vs. pasteurized cheese
“Come out and play” festival in NYC
Pretty, pretty dumbbells
Low-carb sauce thickeners
Maren hits the push-ups:
maren pushes up

  • Allison Bojarski

    Scaling options & commentary on today’s WOD, courtesy of the CrossFit Brand X forums:
    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 off 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.

  • Hari

    Davi,
    In response to your question from yesterday regarding the RX’d weight for women:
    I find the math provided on the Brand X site to be neither logical nor consistent, as it applies to deciding women’s weights.
    I have never seen an example where HQ defined the RX’d weight for women and did not use 2/3 the men’s weight rounded up to the nearest 5 lbs. This formula clearly holds for “Fran” (95, 65) and it has held throughout all events at the CrossFit Games. Applying it to yesterday’s WOD would yield 155 lbs as the RX’d weight for women.

  • http://www.foolsfury.org Davi

    Hari -
    cheers for your input.
    I didn’t realize initially upon reading that it was just another gym’s suggestion of scaling – perhaps I read too quickly, perhaps I mistunderstood, whatever the case I certainly wasn’t attempting to:
    *claim to have done something I didn’t
    *corrupt some sort of universal crossfit notation system
    misunderstandings occur and, in the interest of minimizing them, I will probably just post whatever I did in future postings :)

  • Levi

    Hey guys, just FYI, the “Compare to” link isn’t working…

  • Brian

    CFE tueday night meet @ 615p @ 26th Street Black Box.

  • Tony T

    Bodyweight 139. Pressed 135lbs
    Bench Press/Pull ups
    R1 – 4, 12
    R2 – 7, 9
    R3 – 5, 7
    R4 – 4, 5
    R5 – 4, 4
    (55,29)
    Thanks to Davina, Matt, Justin and Erica for the help.

  • Hari

    (10,26), (10,24), (9,22), (7,21), (7,20) = (43, 113)
    (61,47)

  • Aram

    This just punishes me for carrying around the extra weight.
    185# 1-9,1-10,2-6,2-8,3-8 (51,20)

  • Mike

    205#
    12/15, 12/21, 9/12, 9/19, 8/16
    Lost my grip on sets 1 & 3 of the pullups… torn callouses suck.
    Erica, thanks for the help with taping over them.
    Its funny how much of a foreign movement bench press has become.

  • Reagan

    BP-PU
    14-16
    12-16
    11-14
    10-12
    9-13
    Total 56/71
    Black Box (61,61)

  • Jon S.

    Pushups**/Pull-Ups
    16, 39
    10, 22
    10, 23
    8, 20
    9, 15
    **off a short-box/2 kettlebells w/20lb weight vest

  • Ryan Flynn

    my weight =193, bench weight = 190 lbs
    14,10
    12,12
    10,10
    10,6
    5,6
    Pullups were dead hang as the pullup bar in my building gym is attached to wall, kipping was impossible.

  • torch

    Bench press/pull ups
    12/30 – 11/30 – 9/30 – 7/29 – 6/25

  • Chris O

    BW 168
    165# Bench
    6/16
    6/13
    6/12
    6/15
    6/15
    total: 30/71
    had a mental block about putting up the 7th rep on each bench. just couldn’t seem to push the weight up
    (47, 32)

  • Rickke

    15/7
    14/7
    13/9
    13/7
    16/8
    Bench was packed – subbed 35# KB BP using box w/ ab mat, which was fun and something I wanna do more to help strengthen my left shoulder since it hasn’t caught up to my right shoulder yet from a surgery to repair a basketball injury 2 years ago.
    Obviously these number show that I wasn’t truly maxing even when I thought I was. Still have a long way to go in stringing together quality kipping pull ups. Thanks for the tips Erica!