Max Day!

***Reminder the the Gymnastics Seminar this Sunday! Please confirm if interested!

Modified โ€œLynneโ€œ

Five rounds for max reps of:
Pushups
Pull-ups

Post reps for both exercises in all rounds.

Jeremy and Tracey putting their balls to the wall

59 thoughts on “Max Day!”

  1. Warm up x3

    Push Press 3-3-3-3-3

    135-155-165-175-185

    Push ups:20-12-12-12-13
    Pull ups:6-5-5-4-4

    Great job today everyone.

  2. CFWU X 3
    Strength 3-3-3-3-3
    Cleans
    45-50-55-60-60
    WOD “Modified Lynne”
    5 rounds of:
    max pushups 30/30/22/20/15
    max pullups 20/22/10/13/11
    Great job everyone! Arms are toast.

  3. modified โ€œLynneโ€œ
    Five rounds max reps:
    Pushups 38 13 13 10 8
    Pull-ups 17 7 5 4 5
    First time 200+ singles in a row, worked on double unders.
    Got the 15 pull up month goal in wod.
    Will try 50 push up goal in a pm class ๐Ÿ™‚

  4. Warm up
    Strength 5-5-5-5-5 deadlifts
    225-245-255-275 was gonna go for 315 for 5s but ran out of time..

    WOD โ€œModified Lynneโ€
    5 rounds of:
    max pushups 40/32/21/15/14
    max ring pullups 23/16/11/10/8

    This was really tough, the last 2 days at they gym for me haven’t been great :(. Rest day tomorrow

  5. Question; Do pull up max stop when you stop pulling up? or when you let go of the bar? I.E. what if you take a second breather but still hang on to the bar?

  6. Wow, impressed by the great times from yesterday’s WOD… Ed we should’ve pushed harder, our times weren’t so good now that I saw everyone elses hehehe!!! Great job everyone!

    You know crossfit is on your mind lots when you dream you’re doing FRAN!!!!!

    1. haha no kidding, I was really bumed out after seeing the other times.. I guess that happens when you go first sometimes ha

      1. That was my thought as well after viewing everyone’s postings last night….but hell ya, I’ll milk the 6 a.m. excuse. Not to mention the limited food energy in my system at that un-godly time of day! I’m not exactly a morning person.

        As for today’s work out:
        Warm up x 2
        Strength – Front Squats
        5 reps @ 50-60-70-75-80 (PR)
        WOD: Tobata Bottom to Bottom (subsituted the shoulder wo for legs)
        (Hope I’ve got the name right)
        8 rounds of as many squats as possible for 20 seconds with 10 seconds rest in a sitting squat position.
        Squat counts: 15/14/12/11/10/10/10/13 for a score of 10.
        Really…the rest period was the suckiest part of this work out. Much harder than it sounds.

    2. The morning crew doesn’t have the luxury of seeing what times to expect. You are the true trailblazers!

      1. I have a lot to say because, I did the run outside it is was friggin cold! I think that everybody at the 5:30 class can testify.

        Really, what is the differenc between a -16 @ 6PM and a -21 @ 6AM (Wind chill Data straight from Environment Canada)…. other than it is crazy cold.

        And you guys can’t complaint, because YOU chose to workout at this time of the day…your bad! Suck it up!

  7. Pierre :I have a lot to say because, I did the run outside it is was friggin cold! I think that everybody at the 5:30 class can testify.
    Really, what is the differenc between a -16 @ 6PM and a -21 @ 6AM (Wind chill Data straight from Environment Canada)โ€ฆ. other than it is crazy cold.
    And you guys canโ€™t complaint, because YOU chose to workout at this time of the dayโ€ฆyour bad! Suck it up!

    What about the DARKNESS! I was scare Shit…… out there in the dark.

    1. you try running at 6PM. At this time of year it is as dark at 6AM!
      Don’t the street lights work at 6AM?

      1. You would need to have a chat with her…. she had “a care pas” attitude in the last couple days!

  8. Don’t hesitate to stop by CrossFit Kinetics daily comment page today and take part in our trivia question…..

    PS….Great meeting this past weekend Kevin. The box looks great.
    You need to tell P-Money to dial it down a bit, he got out of hand…;)))

  9. After a month of not working out, today was the day to get back in to it. Feels great, you don’t know what your missing until you get back into it.
    As I’m in Cornwall, Ont. for the next 3 weeks, did this workout at the gym here (mini-globo).

    Started with the CFWU X2 (no broom stick so air squats and air good mornings)
    Jumped on the treadmill for a 20 mins run (very surprised here, I used to run a few years back and haven’t been doing it since, but felt great today)
    Did 10 minutes on the bike

    decided to start slow and gradual, so did the following:
    10 push ups
    15 sit-ups
    20 squats
    Did 3 reps of each, but did not time it

    Hoping to get to Crossfit Cornwall this week for a real workout!!
    Volley-Ball tonight at 7pm!!

    Great work everyone back in Monton with the PR’s and awesome times!!!

  10. CFWU x 3

    Strength – Push Press
    5-5-5-5-5
    80-90-100-110-120

    WOD – Modified โ€œLynneโ€œ
    Five rounds max reps:
    Pushups 30 26 19 23 18
    Pullups 10 6 10 8 7

    Pull-ups 17 7 5 4 5

  11. WU x 3

    Clean 5-5-5-5-5 / 45-50-60-65-70

    WOD -> “Modified Lynne”
    5 rounds of:
    Max. Push Ups 16-11-8-7-8 = 50
    Max. Pull Ups 12-11-9-8-8 = 48

    ๐Ÿ˜€ First time doing “Modified Lynne”. Very happy with my results!

    1. Wow you SHOULD be happy with those results. Seems like yesterday you were still on the rubber bands.

  12. I don’t want to make an excuse about having a bad time but I do believe it is harder in the am. I haven’t been moving for the past 12 hours because of sleep, makes me feel stiff and not loose, but I like that makes me stronger for the non AM workouts, why I said that it happens sometimes ๐Ÿ˜‰

    do you guys actually find the dark did anything? I don’t think it slows me down I just don’t look where I run ahaha

    1. Absolutely the AM classes are harder. My AM results are always lower than my PM results. But like you mentioned, they make me stronger for when do the PM classes.

  13. Now I’m not saying the PM classes don’t work as hard, that isn’t true at all. Unless you are pierre

  14. Push Press 3-3-3-3-3
    65-85-105-115-125

    WOD: “Modified Lynne”

    Five rounds for max reps of:
    Pushups
    Pull-ups

    Results:
    Pushups: 35-22-18-18-13
    Pull-ups: 30-20-20-15-15

    I PR’ed both my push up and pull-up max ๐Ÿ™‚

  15. It’s my rest day but this WOD made me want to try for max rep pushups.

    Got 42!
    … now… back to resting. ๐Ÿ™‚

  16. Shoulder Press 1-1-1-1-1
    65-75-85-95-105 PR by 10#

    WOD “Modified Lynne”

    Five rounds for max reps of;
    Pushups 28-27-20-19-15
    Pull-ups 12-10-9-9-9 first full work out on Yellow band

    1. Hey Owen I was really impressed with your performance tonight. That yellow band is REALLY close to real pull ups. Nice work!

  17. WU x 3 ( 2 rds pull-ups) Used Yellow band for WU Pull-ups tonight for the first time.

    Strength = Shoulder Press
    I learned a bunch tonight! Like, the 2nd time running through the strength list you do the lifts 3 times not 2. Also that your x3 max should only be 90% of your x1 PR. So, there I was lifting #75 and #95 twice… Coach Kev (AKA Evil Yoda) inquired as to what the F I was doing. Set me straight as far as reps. WAITED until I put #115 up 2 1/2 times and then learned me about the 90% rule. I should have only be puting up 112 x3. Thanks Coach! You’ll get me there eventually. When you do “I’LL” get you a poster! *hehe* So, a messed up strength tonight, but learned valuable stuff!

    WOD = “Mod Lynne”
    5 rds for max reps of;
    Pushups 33-25-22-17-16 = 113
    Pull-ups 15-15-13-10-10 (Green band) = 63

    Arms feel like limp noodles. When do they change from limp noodles to the Robo Cop arms that Pat was sporting?

  18. CFWU x3

    Clean 45-95-105-115-125-135

    WOD โ€œModified Lynneโ€
    5 rounds of:
    Max Push ups 32/27/19/15/14
    Max Pull ups 24/17/17/12/15

    Another tough workout, I get the impression they’re mostly all tough. Still interested in trying Lynne unmodified sometime.

  19. WU x 3
    Jerk 1-1-1-3 : 45-55-60-65

    WOD ‘Modified Lynne’
    5 rounds of:
    Max push ups: 32, 20, 20, 26, 30
    Max pull ups (green band): 15, 10, 9, 8, 7

  20. Wow! I’m super impressed with the numbers that were put up tonight! Love it how people rose to the challenge and tried a band they weren’t comfortable with!

    Be comfortable with being uncomfortable!!

  21. Holy shit, have you guys seen the WOD on CFHQ???

    That is a WOD for the gymnasts of Cirque du Soleil!

  22. CFWU x3

    Shoulder Press: 3-3-3-3-3
    35-40-45-50-55

    WOD: Modified “Lynne”
    5 rounds of
    Max push ups: 19-17-14-12-10
    Max pull ups: 13-9-8-10-9

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro