5 Rounds for max reps of
Bodyweight bench press (e.g., same amount on bar as you weigh)
Pull-ups
There is no time component to this WOD.
Post reps to comments.
compare to 9.1.08
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.
-Brand X
Accessory Work
Mobility Week 2
Hip extensions 3×15
Sunday morning at CrossFit South Brooklyn
CFNYC is moving this weekend and we're lucky enough to have inherited their flooring. (Thanks Mike) We're either going to use it to pad below our current flooring for enhanced noise insulation or we'll round out the matted area we have now. If anyone wants to help us with the move Saturday afternoon after class it would be much appreciated. Please post in the comments section if you're interested!
The last word? I doubt it. Physical Subculture
we get a nice tip-o-the hat in this post.
Made up the OHS WOD
super fun warm-up3 rounds of:10 Sledge hammer swings each side10 30# Slamball Cleans10 Forward rolls jumping off a 20″ box
OHS(75×3, 95×3)115×3, 135×3, 155×2, 155×1, 145×2
Frustrating since the first 2 at 155 came up without too much of an issue, then i sort of lost my OHS mojo for the rest of the workout.
Got the estimate to insulate the Lyceum, really just the roof which is the major problem. ~14K.
ALSO:NO CLASSES TOMORROW, Normal schedule this weekend.AND:If you go to Root Hill you can order “David’s Salad” and you’ll get mixed greens with bacon, avocado, chicken, radishes, sprouts and balsamic vinaigrette
Yum.
I’m down for helping on Saturday. Surprised Lynne (with an E) came up so quickly again. My calluses were almost healed too.
LynneBench@170 (BW)/Pull-upsR1 27/40R2 17/22R3 12/29R4 12/26R5 11/26
Slipped on the 2nd set of pullups but otherwise felt about as good as Lynne is gonna feel.
first time meeting Lynne…now looking forward to resting for the next 2 days. that was tough.
bench 225/pull ups w green band.R1 09/25R2 08/20R3 04/23R4 06/25R5 04/15
BW @ 145#
R1 16/35R2 9/20R3 9/20R4 8/15R5 6/12
Think i can do better on the pull-ups next time if i get my forearms more accustomed to highhh rep pull-ups.
Hip Extensions 3x12Played on the mats a lot.fun day
LynneBW=113#@90# 4/7@85# 6/77/36/36/3
Haven’t touched a barbell for weeks, so I decided to taste some CF-Wods as a kind of re-start.
TINY BEAR3 rounds of PC+FS+PP+BS+PP @ 135lbs(did 4 sequences in each round)
TEENAGE GRACEPowerClean+Jerk 15 @ 135 lbs
PLUS 3 rounds of10 Dips10 Deadlifts @225lbs
Happy Thanksgiving all !! enjoy and eat
So, I was totally paleo… until the dessert came. I’m only freaking human and it was in the rules that today was to be free day and they had pumpkin pie and chocolate mousse and some other dish, so I had a couple bites of each and it was awesome.
Yesterdays Lynne scores (rx’d with a 180 lb bodyweight)
4/163/152/113/163/15
this morning I also went to the Y and did some single rep deadlifts315, 335, 360, 370F, 335F, 315
360 is now double my current bodyweight, which is what I wanted to pull, but it’s still 20lbs less then my PR. 370 barely budged, then I guess I was pretty spent when I tried to do 335 again. I’m also not sure of my form on the 360.
Happy Thanksgiving everyone.