Wednesday, September 23, 2009

CrossFit ATL 4155 (1)

Wow!  Toes!

Workout of the Day

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Post reps for all three exercises in all rounds.

Recent Posts
Showing 13 comments
  • Tia D
    Reply

    3 days until Fight Gone Bad!

  • BMW-CFATL
    Reply

    Not everyone can see their toes Dan! 🙂
    Today’s workout is a giant suck fest. Holy crap.

  • VAS
    Reply

    Are rests allowed in this WOD, or do we just go straight through the entire thing?

  • Dave Hodges
    Reply

    Василий, it appears that this WOD is supposed to be an altered version of Lynne, wherein NO time component is included. Rest as needed betwixt each round. Notice that the description says for “max reps” not “for time”.

  • Amber Thompson
    Reply

    this mornings wod was a rude awakening for me, i need to do alot more strength work….

  • BMW-CFATL
    Reply

    I treated it just like Lynne this morning with everyone. Do the three movements without rest in between each movement. Rest 3-5 minutes between rounds.

  • Margaret
    Reply

    I have been a slacker this year about FGB, but I would like to participate Saturday. Do I just show up to do the WOD? I haven’t raised or contributed money, but I am willing to contribute. Is there an average score for the team, or is it cummulative? Trying to figure out if I will help or harm the team…

  • Heidi_CFATL
    Reply

    Margaret, you can just show up or sign up and donate. Either one works and it all helps. 🙂

  • Ken
    Reply

    One day when I was really bored I traced the posts on Lynne all the way back to the conception of the workout and Lynne Pitts herself said that there is no time component to the workout.
    Also, before it was named Lynne the workout said “do 5 sets max efforts on both lifts within an hour”.
    So it is Rx no matter what rest you pick between sets or exercises. Having said this, Mike and I agreed that for the board “standard” we would choose 3 min rest between each set AND exercise. But this choice is really arbitrary. In the video online Brendan does no rest between bench and pullups.
    I have done it both ways. Three minutes rest between everything really burns out your muscles and helps work on muscular stamina in max efforts of both exercises. No rest between exercises and rest only between sets helps you work on stamina in bench but once you get to pullups you fail due to a combination of stamina and anaerobic system failure. Add in squats without rest and it really taxes your breathing.
    I think I would choose a time component that works for you and what you need work on. For example if you often have to get off the bar in pullups during workouts because you can’t breath – practice Lynne or this workout with less rest. but if instead you feel like you can;t grip the bar often or just can’t physically pull yourself up even if your breathing is fine, practice lynne with more rest and work on staying on the bar.

  • Jeff
    Reply

    Rested as I saw fit between all exercises – body weight is 150#:
    Bench (135#) 9-9-9-8-6
    Pull-up 27-26-25-25-21
    Back Squat (155#) 9-10-8-8-11
    One of the few strength workouts I’ve actually enjoyed b/c it took forever.

  • Jonathan H CFATL
    Reply

    Did some gymnastics stuff, almost accidentally did a backflip and killed myself swinging on the parallel bars, then did the one Mike and Ken and several others did yesterday:
    4 rds for time of:
    15 kb swings, 1.5 pd
    30 double unders
    250 m row
    8:16, Rx

  • Steve
    Reply

    Ken, loved the history lesson on “Lynne”. I think of Lynne as being a pretty leisurely strength day. Throwing in the max body weight squats really changes this workout.
    Rx:
    bench 4-4-4-4-4
    pull-ups 13-12-13-15-15
    squats 10-10-12-15-15
    total = 150 reps

  • VAS
    Reply

    WOD
    13/30/20 rest 5 minutes
    12/30/11 rest 20 minutes
    11/20/12 rest 5 minutes
    8/20/13 rest 5 minutes
    4/10/5

Leave a Comment