Thursday 140410

All-levels/Beginner:
Press 3-3-3-2-2-2-1-1-1

Experienced:
“Lynne”
5 Rounds of:
Max repetitions Body Weight Bench
Max repetitions Pull ups

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(Photo credit: Lisa Haefner)

Iceland Annie in Vogue! (& written up by a CFNYCer!)
The role of the bench press in strength training
Carl Paoli: kipping pullup progression (video)
Exercise is the drug
Maintenance vs. progress
The health benefits of…pet ownership

Here’s what’s on tap for Friday’s classes:

All-levels/Beginner:
3K Row

Experienced:
5K Row

  • Bennett

    620 – Lynne
    R1 – 165# – 11 | PU – 23
    R2 – 165# – 9 | PU – 17
    R3 – 165# – 7 | PU – 15
    R4 – 155# – 6 | PU – 14
    R5 – 155# – 6 | PU – 15
    Total – 123

  • Addie B

    7:20 exWOD – Lynne
    R1 – 170# – 11 | PU – 12
    R2 – 170# – 10 | PU – 9
    R3 – 170# – 6 | PU – 11
    R4 – 155# – 5 | PU – 8
    R5 – 165# – 5 | PU – 10
    Total – 87

    Bodyweight got heavy very quickly after the first few sets, but it felt great to lift a heavy weight until failure.

  • reisbaron

    Lynne @ 185 (ring rows) – 13/16 – 8/12 – 7/9 – 6/10 – 5/9
    Total: 95

    • reisbaron

  • Dan Castillo

    7:20 Lynne: 190# bench + pull-ups
    15/24, 12/18, 8/15, 8/15, 8/12. Total = 135

  • KyleF

    720 ex Lynne @195#
    Total 130 – 16/25, 10/15, 8/15, 6/14, 6/15
    For rd 2-5 had butterfly for maybe first 10 each rd then kipped rest.

  • AndyK

    6:00am Lynn @185lb floor press (try to stay away from bench with recurring shoulder issues), Strict Pull-ups the whole way through
    1: 8/16
    2: 8/13
    3: 8/11
    4: 8/11
    5: 7/9
    Total: 99

    This was quite a bit fewer reps than when I last did Lynn (8/12/13) – 118 reps.

    Last year, I remember that we had a few month span where we were doing 10-minute EMOMs of push-ups and pull-ups on a weekly basis, often as part A after a warm-up. I feel like those were great for adding strength. Any chance of bringing them back?

  • Jacek Rycko

    7:20AM Experienced:
    Lynne
    155# (~30# below BW) / Kipping Pull-ups: 61
    R1 – 6 / 8
    R2 – 6 / 7
    R3 – 6 / 6
    R4 – 7 / 5
    R5 – 5 / 5

  • Travis Paquet

    6:20am Experienced
    Lynne @ 155#
    1: 10/10
    2: 6/11
    3: 6/11
    4: 6/10
    5: 5/10
    Total 85

  • Kristen Connor

    The article about Annie Thorisdottir is a fun read. Nice work, Adam Green!

  • Kyle J Smith

    Congratulations to everyone who hit strict press PRs today! Reply with your new 1 rep max, let’s celebrate your victory together!

    Extra Credit: Include a picture of a really happy puppy.

    • Kristin

      You’re the best Coach there is. 68# PR today. Big deal for me since strict press is the devil. That puppy looks so happy for me!

    • Laura G.

      78# today which i think is a PR?

      cat photobomb shot feels appropriate.

    • AndyK

      No PRs for me – this week has been a struggle – good news is that a 5k row will most definitely be a PR, unless I don’t finish, which is always possible. I get sad puppy.

    • Joseph Gizzi

      Does posting a picture of Todd Magic count?

    • Guest

      I feel like this pup.. a beast. PRed by 5.. 78#

    • colindowell

      It was a very weak day for me, off 10# from my PR last summer of 110. Crossfit workouts often remind me of this quote from The Big Lebowski “sometimes you eat the bear, sometimes the bear eats you” https://www.youtube.com/watch?v=aPVLyB0Yc6I

  • Talia

    10am Beg UWS wod with Sofia: it was a good day… No an excellent day for me in cf.
    A: 6m EMOM 1-5 strict PU.
    I officially did my first 3 legit strict PU. 1per min. My last 3 had a little kick at the end. But I say success! Only took me 9 months.

    B: strict press 3-3-3-2-2-2-1-1-1
    53-58-58. 63-63-68. 73-78-failed 83 but did 78 again.
    My previous 1rep max was 73. So PR by 5#. :)

    • Talia

      Feel like this guy – a beast!

  • ToddMorris

    10am All Level with Peter
    A: 5 strict pull-ups each round. Should have done strict C2B.
    B: Worked up to a single of 175# (failed at 180)
    CO: 99 with partner.
    EC: 10 Min EMON 5 pistols per leg

  • BenS

    A: 6 min pullup EMOM: 4 strict C2B each round

    B: worked up to 135, which is not a PR. That gets a young wombat:

  • Maria Sanchez

    press: 1RM @ 78lbs PR from 63lbs
    happy with that progress.
    Enjoyed partner pullups…one day i will do a strict pullup…one day!!

  • Daniel Larrea

    7am exp
    Bench – 10, 9, 6, 6, 4 = 35 @ 160 scaled down 5# to hit 10 reps on first set
    Pull ups – 11, 9, 8, 7, 15 = 50 first four sets strict with various grips, last set butterfly c2b
    EC: 4×8 Pendlay rows at 95#

  • Daniel Kunitz

    EWOD Lynne at 165#
    R1: 13/ 31 PU
    R2: 9/ 22 PU
    R3: 6/22 PU
    R4: 5/18 PU
    R5: 5/12 PU
    Total: 143
    11 more reps than 10 months ago

  • Sung Park

    12P with Kyle
    Single Press 170#. PR by 25#

    • Stacey Pearson

      Nice Sung!!!

      • Sung Park

        Thank you Stacey. Great to workout with fellow Masters Nat and Pete with both hitting PRs.

    • colindowell

      Awesome!

  • Steve BBQ

    12:30pm Experienced WOD with Sara

    Weight used = 140# (I gained 5 lbs somehow, although, I’m afraid to figure out what kind of weight I gained).
    Pullups = Used this as butterfly practice. Not pretty, but getting there.

    Round 1: 21/15
    Round 2: 15/15
    Round 3: 11/9
    Round 4: 9/9
    Round 5: 8/10

    Total = 122

    • Jaclyn Henry

      i hope you wore a mouthguard during butterfly practice!

      • Steve BBQ

        Haha RIGHT?! Well, at least when I hit my chin on the bar we know it was a good rep.

  • Kristen Connor

    1pm strict press
    3-3-3-2-2-2-1(f)
    53-73-78-83-88-93-98(f)
    93 is a PR and felt fine.
    98 just wouldn’t happen.

  • Charlotte Goins

    12:30 pm ewod with partner in crime, Stacey, and Coach Sara ….I accidently threw away my rep count post it like an idiot, but I think this is it:

    FP: 15/19/9/13/12 (63#)
    PU: 9/13/10/10/8 (kipping)

    Weight was too light, but we know for next time…Coach Sara was awesome .

    • Stacey Pearson

      YES!! So awesome to have you for my partner Char!!

  • Ben M

    12:30 with Sara. Bench Press #205 and strict pull ups.
    12/11, 7/8, 4/7, 4/7, 4/5 = 69 total. Glad to get this in with WOD #2 just being released for Mayham.
    Looking forward to an awesome 20 minute row tomorrow. FML.

  • Elaina Gemelas

    7:20am Experienced WOD with Sara

    Lynne: 8/12, 8/12, 4/10, 5/7, 4/8 = 29/49 (63#) – Bench is clearly a weak movement for me, and I still don’t think I’m fully recovered from 14.5, weird. On a positive note, my kipping pull ups were feeling strong.

  • Adam

    I’m on the DL, so no PRs, or even non-PRs, for me at the moment. But I do have a picture of my dog Quincy being very athletic–and happy.

  • Hari Singh

    Experienced WOD modified by Avery (165#, strict pull-ups):

    (6,10), (6,9), (3,8), (3,7), (3,7) = (15,41)

  • Stacey Pearson

    12:30 E-WOD with Sara…and Charlotte!
    Thank you Kyle, for hoisting me up to the pull up bar, and bringing me back down gently. That monkey business on the high bar was alarming for this shrimp…I had CMC Intrepid flashbacks.
    63# and kipping pull ups : (18,9)(14,7)(13,9)(11,7)(10,7)

  • http://www.facebook.com/benjorgensen ben

    eWOD: used Avery’s advice and scaled down to 85% of body weight for bench
    so #130, and CTB pullups
    (17/17) (10/13) (7/11) (6/11) (5/8) 105

  • Joseph Gizzi

    Experienced WOD with Sara
    “Lynne” @ 175
    21/22, 11/14, 11/15, 9/14, 10/14 = 141

    • Joseph Gizzi

      My pup Carmelo!

  • Andy Graves

    4PM no PR on press but the last minute of the 6 min EMOM pull-ups I got 7. Four weeks ago I had 3. Good to be back at the box!

  • Del

    7:00PM Exp
    10 @ 210 / 15 Pull ups
    9 @ 210 / 13
    5 @ 210 / 13
    5 @ 210/13
    4 @ 210 / 13

  • NEF

    7:30PM Exp..- Lynne
    12@155 / 10 pull ups
    8 @155 / 7 pull ups
    6 @155 / 7 pull ups
    6 @155 / 7 pull ups
    5 @155 / 6 pull ups
    Total – 74 reps
    Horrible is all I can say. I definitely need to work on my pull ups 100%.

  • Kelsey

    This is totally unrelated – but does anyone know if there is shampoo/conditioner in the women’s bathrooms? I want to do the wod tomorrow morning and keep forgetting to check.

    • Raymundo Eulises Olivo

      Well I would presume the women bathrooms have a similar set up as the mens bathrooms, and the mens bathroom has Shampoo, Conditioner, & Liquid Soup. Also if they are running low the individuals that work at the front desk are always willing to assist in refilling them. There is also a hair dryer :-)

      • Kelsey

        Thanks!

  • Lauren Saxton

    8pm w/Joe, who really is just one of the greatest coaches, aside from the excessive profanity and sexual innuendo. But he does point out your weaknesses and give you extra work for them.

    6 min EMOM – 1 strict with pronated, 1 strict with supinated

    Can’t bench my body weight, so strict press it was.
    3-3-3-2-2-2-1-OUT-OF-TIME – 65-75-75-85-90-95

    EC: Accumulated 2:25 holding myself above the bar in chin-up. Was aiming for three minutes.

    • Avery W

      Lauren (and all other ladies that read this blog), I don’t believe the average CF lady can do reps of bench press at her body weight, so I actually think RX’D for Lynne should be less than BW. I’m sure fanatical CrossFitters will call me out on this but I think this makes the WOD experience more similar.

      Regardless, had you wanted to do the Experienced WOD you could have done so. I had men scale their BP today to hit some higher volume on benching rather than doing 10 total reps and call it a day.

      I think a more rational scale for women to start is 2/3 their BW, then scaling down from there if necessary. I just throw that out there because I know a lot of women today maybe felt a little frustrated with this workout just from lack of exposure and experience to bench press compared to our male members who on average have generally more benching experience (prior to joining CFNYC.)

      However, many women would benefit greatly from benching especially if they are interested in improving their push ups and pull ups!

      • Lauren Saxton

        Thanks Avery! It was fun with the press too, but next time I’ll definitely go for it. Its pretty fun to bro out on wods like this :)

      • Hari Singh

        In every single Main Site WOD I can think of, other than Lynne and Linda (maybe it’s an “L” thing, or more likely a percentage-of-body weight thing) the women’s RX’s weight is 2/3 of the Men’s RX’d weight (rounded up to the nearest 5 lbs):

        Diane (225, 155), Elizabeth (135, 95) Fran (95, 65), Grace (135,95), Helen (1.5 pood, 1 pood), Isabelle (135, 95)

        While there is never women’s scaling on the body-weight portion of the WOD, I can think of no other named WOD’s where this pattern hasn’t held. The same is true of every Open, Regional, and Games WOD that I can think of. (Other than a recent Regional WOD’s where the women did Jackie with the men’s 45 lb weight for the sake of a strict comparison of work capacity.)

  • Raymundo Eulises Olivo

    7:00 PM – Ex WOD – Lynne
    155# – 10/5
    175# – 10/5
    185# – 10/3
    195# – 8/3
    205# – 8/2

    (Since I just did my first strict pull up three weeks ago, the pull up portion was tough. I did 5 strict pull ups in singles for the first two rounds. For the next two I did jumping pull ups. For the last round I did what I call fish out of water pull ups. Ended up doing floor presses instead of bench press to focus on controlling the decent of the barbel, but once I finished my 5 rounds I did two rounds on the bench at 185#/7, 205#/5)

  • Craig Bagno

    Advanced 6:30 pm, Lynne:

    R1 – 175# 3x – 24 strict pullups
    R2 – 155# 8x – 20 strict pullups
    R3 – 155# 8x – 15 strict pullups
    R4 – 155# 6x – 6 C2B pullups
    R5 – 155# 4x – 15 strict pullups

    Thanks to Coach Avery for all the help on all fronts. Excellent as ever.

    If we could change the name from CrossFit to PullupFit, it would do wonders for my self esteem. This is the one single solitary (CF) thing i’m not atrocious at. ;-)

  • Alan

    6pm with Brian
    BP – 175# – 16-10-5-4-3
    PU (strict) – 12-9-9-7-8

    Brian instructed us to go to failure each round so that’s what we did (instead of saving a rep or two in the earlier rounds).

    On the bench, the drop off and gassing out was quick. Even the last round, I did the three fine and then about half way up rep 4, I went from feeling ok to empty in an instant. Same thing in set 4.

  • Kameron_K

    BW = 190
    10-26/9-21/7-20/5-16/4-13 Total = 121.

    Never done this one before. Strung together 12-15 butterfly pull-ups for a couple of the rounds. Coming along nicely.

  • Jenny

    5:40 PM Beginner with Jason (subbing for Sully)
    Strict press: 53-53-53-63-63-63-73-73-73 and then PR 78#

  • Kate Parker

    8pm Experienced w/ Brian

    First attempt at Lynne – scaled to 85#.

    Bench: 13 / 10 / 8 / 6 / 5 = 42
    Pullups: 8 / 11 / 10 / 10 / 7 = 46
    Total = 88

    Bench was tough but good (and great prep for Beast in a couple of weeks!) Grip was the limiting factor on pullups – kept slipping off the bar.

    Where are all the ladies in experienced wods? Give it a try – it’s a great time!