168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

July 29, 2009

*Please note that there will not be morning classes Thursday Friday and Saturday this week. All other classes are business as usual.

Thursday

WOD

“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups

CrossFit rarely asks for maxs. This workout does and expects that there is no “gaming” the workout. At Brand X I tell people I want to see you falling of 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.

Big thanks to Jeff and Nikki Martin from CrossFit Brand X for posting the scale for the WOD

More From Gary Taubes Its long and dry but the info is priceless.

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