Has "Isabel" ever been posted as a WOD?

Anyone with substitution questions should check out the FAQ section. The link is on the main page, left side.

Happy Crossfitting!

I couldn't wait til morning to know the WOD! I've never been so excited to workout every day!

Looking forward to getting back to crossfit after a 2 week layoff from final exams. I have a feeling this one's gonna punish me for my time off!

FINALLY!!! A workout named after Nicole! I;m smiling!

I almost thought the WOD was not going to show up today (scary thought).

Nicole looks fun.

Nicole appears to be a new "Girl" WOD. Nicole isn't in the FAQ and isn't on Mike Burgener's site. It's about time she had a WOD named after her, kind of surprising it didn't happen sooner?!?

400m run??? I can barely walk after the CF seminar. It was a great time and I learned so much. If anyone ever has a chance to go, use it as an excuse for a vacation or watever you need to do. It's completely worth it.

looks like fun. but with pull-ups being a weakness, i sense there's gona be a whole lot of running! :op

15, 10, 12, 8, 8, 6
All strict form.
Switched grip every set.
It's fantastic being able to do an entire workout outside.

what John S said :)

Okay. This is gonna hurt. I like it.

PS - I'll be visiting from Australia mid-2007 for certification. I can't wait!

Juft had voot canal surfgery, so I phink I'm gonna skip phis one.

#2 Joe, your comment needs to be the default first comment every day.

If one said "I can't wait to do (insert Girl WOD here), she looks challenging?" how much trouble could one potentially get into? At any rate, I'm looking forward to tearing my callouses open once again. Unless I decide to go strict vs. kipping pullups, which would drop my reps and save my hands. Decisions, decisions...

cute Gorm, very cute.

8,5,5,5,5,5.
runs were btwn 5:14 and 6:30 min/miles.

Request Abdominals.

"Nicole" is a fiesty one!
8 rounds in the Rx'd 20 min.
8-10 pull-ups per round until the last one; I bottomed out with six.
Puke stage: Lvl 4 on this one.

20# WT Vest & Rowed
10/7/6/6/6/3

Theresa
10,11,11,12,15 (Jumping Pull Ups)

Mark
As rx'd
20,16,16,15,16 + 400m

Tough one. Thanks Nicole!

7 rouds - 400 meter run in treadmill, kipping pull ups
1st - 25 pull ups
2nd - 15 pull ups
3rd - 20 pull ups
4th - 20 pull ups
5th - 20 pull ups
6th - 15 pull ups
7th - just 400 meter run (20:28)

Great Caesar's ghost, I'd heard nothing but good things about Nicole. Until now....

5 rounds - 400 meter run on treadmill, assisted pull ups. Did 25 pull ups each round. I am new to CrossFit and this was a great workout!

As rxed. Forgot to hydrate. Do better next time. Body weight: 174 age: 20
1st - 17
2nd - 13
3rd - 13
4th - 13
5th - 10
6th - just 400 m run
20:17

team campbell:
mfbunch: 7 rounds: 23, 15, 12, 8, 8, 8, 10
joeyd: 6 rounds + 400 meters (pullup similar but slipped off bar at/about 20 1st round)

Coach...thanks again for a great seminar. (and the special treatment for the Navy guys!)

Nicole...thanks for yet another beat down!

BW 176
as rx'd
Completed 7 rounds

30/10/12/11/12/12/10

Can't wait to do!

Date with Nicole right after my last final which is today in philosophy!

BW 164
"Nicole"
Subbed 500M row
5 rounds
21/18/18/15/14

5 rounds of 400m, 5 pullups 22:37

For those of us who are "pullup challenged," this really is should be called: Twenty-Minute Mile

After the normal CFWU (skipping pullups)...

Ok, some encouraging results:

Treadmill (.25 mile) Pullups

6.5 mph 10 (woo hoo!)
6.6 mph 6
6.9 mph 5 (a little bit of kipping)
7.5 mph 7 (underhand grip)
8.0 mph 5 (back to overhand)

Got a good heart rate going.

7 Rounds

1st: 23 pull ups
2nd: 15 pull ups
3rd: 12 pull ups
4th: 12 pull ups
5th: 12 pull ups
6th: 11 pull ups
7th: 400 meter run (20:21)

Did kipping on first set then used green bands for assistance on the latter sets.
Got 5 rounds of running and 4 rounds of pullups.

Run times: 2:00, 2:08, 2:09, 2:10, 2:04
Pullups: 13 (kip), 20, 15, 15, 15 (after time).

BW: 175 AGE: 28

BW: 185 Age: 26

16, 15, 10, 11, 10, 10

Swapped grips, underhand is stronger (reference the 11!)

bwt ~180, row 500m + modified CFWU

Tim: 30/15/15/12/12/16 for an even 100 :-)

no weight vest today.

CrossFit Oakland

41yo/160#

5 rounds
13/15/13/12/9

(Max--please verify reps)

Age 29
BW 185#.
Pullups are a weak point of mine, but getting better over my first year of Xfit.
8(pr for one set)/6/5/5/4/4= 32

Looking forward to this one. Legs are still killing me from last week. Going after I'm done in the O.R.

30
20
15
15
17
+ 400M run
was strong out of the gates and hit a wall...get another round of pu's next time

Male/28yo/165#/5'7"
7 rounds
13/13/10/10/10/10/11
No kipping or jumping

40
30
25
20
15
15
20

Bwt: 135
Age: 27

7 full rounds
Pull-up's
33,17,15,16,14,14,14

Got about a 200m in before time was up.

#14

Go get yourself a pumice stone and sand those bad boys down after every shower and they wont rip open on you.

Age=37
Bw=149

1-30
2-18
3-18
4-15
5-15
6-15
7-13

Put on a kipping clinic today. If I had made it to 8 rounds....i think pukie would have paid a visit.

pull ups on rings

17,10,10,10,10,8,8,8,6

8 rounds
400 m 1:30/1:42/1:48/1:51/1:48/1:50/1:52/1:41
pullups 24/16/15/13/12/12/13/10 Total 115 kipped

Nicole, I like that!

Ryan 26/#185

8 rd's run
7 rd's pu's (14/12/12/10/8/8/6)

WU- 2.5 mile walk
WOD-
Running done on elliptical
13, 11, 10, 10 jumping/ negative pull ups
ended with run

I am seeing a doc next week about the pain in my hip.

Kate

39/ 195

As Rx'd

1. 27
2. 26
3. 22
4. 19
5. 18
6. 18
7. 16

followed by 50 meter sprints x20 every minute on the clock.

6 runs, Pull ups - 11,9,8,7,7,6
+ about 200m run.

36 YOM 6'1" 188
CFWU X 3 no P/U's
Daddy duty at the house this morning so subbed 500M rows

6 Rounds 5 P/U's per round except last where I managed 6

Great workout.

21 15 11 10 10 12. Ugh...I used to love Nicole...

23/17/13/12/12/9
running through a little snow was interesting! That's a good one.

CFWUx2 -plu

6 rounds + ~100meters

plu's on gravitron, first two rounds assistance too low, last 4- net weight in pull ~100lbs

6,6,10,9,9,9

400m run + 26 pullups
400m run + 21 pullups
400m run + 18 pullups
2 minute bike (ankle felt tweaked) + 17 pullups
400m run (ankle better) + 14 pullups
400m run + 8 pullups (TIMED OUT)

Total pullups - 104

CrossFit Oakland

Tim R
13/15/13/12/9 = 52

Candace
8/8/8/8/8/8/12 = 60

Max
10/10/10/10/10/10/12 = 72 (15 sec left).

I did not really think this through or I would have gone for six rounds of 15 each for a total of 90. Next time.

PS - stepped in dog poo, last 4 rounds were urban barefoot runs.

40 yrs old / bw = 178

sub'd 500m rows for run

1. 1:54 / 18
2. 1:58 / 12
3. 2:02 / 9
4. 2:05 /10
5. 2:08 - didn't get to PU's before 20min, but did them at the end of the row anyway (8)

The PU bar is on the other side of the gym from the rowers, and for the first time in a while someone else was using it as well, so the commute and interleaving cut into over time. Might have done the full 5 rnds otherwise.

5 rounds

17
14
10
11
9

as rx'd

35
20
18
16
15
15
nice work Josh, good to see you post.

39 y.o.a. 228bw

1) 17
2) 14
3) 12
4) 12
5) 11

bwt 245#
15
10
8
9
6
+200 meters
had good rythym on change over from treadmill to pull-ups. was out of breath when I was done with pull-ups and it affected my running.

As rx'd: 12,9,8,6,7,7,7 + partial run. Finished 8th run @ 20:22. Love this one! geoffp

1 mile run for warm-up

7 rounds (20:20 total time)

6/6/5/4/4/4/3

0.75 mile cool down

Had flu Friday - took it a bit easy on the 400s or maybe could have squeezed in another round by pushing harder on the runs (tough on treadmill)

excellent workout coach.
winter in Calgary so runs done on treadmill at 1.5 incline.
all chin ups done with supinated grip from a dead hang. The bar closest to the treadmills is not set up for kipping unless of course you wear protection!!
1:50/11
1:45/6
1:49/9
1:47/6
1:42/5
1:45/7
1:46/7
plus 200m

"Nicole"

mph - pullups
8.0 - 20
7.5 - 18
7.5 - 12
7.5 - 11
8.0 - 11
10.0 - - (time expired 20:02)
Total: 72
great workout!

age 34, BW 148#

25
20
15
16
15
13
15

6 rounds
15
12
12
15
12
9

6 rounds of runs
5 rounds of PU's 14/12/11/8/8 = 53 total

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Total rounds = 5 + 200m run
Pull-ups: 13/11/10/9/8

40yo/177#

45min cardio sculpt class

"Nicole"
20/15/13/12/8/10/5
Since I'm not too sure on the kipping form, pullups were somewhere between strict and flailing

Male- 40yrs old
7 3/4 circuits of 400m and 7 sets of 5 strict pullups with hang outs . I was aiming for 8 rounds, but got the pulls right.Dry reached 4th round...Nice!!!

13/10/8/7/6/8/7 strict pu's
7rds + 300m run as rx'd

Sandy:

5 rounds of 400 meters
10, 10, 10, 7, 7 pullups.

Sandy:

5 rounds of 400 meters
10, 10, 10, 7, 7 pullups.

8 rds...(25/15/12/13/12/11/12/17=117 total)

20M 140

12/12/10/12/10

23/14/12/10/11/10/8

6 rounds

25/15/15/15/12/10 = 92

Gassed.

28/20/16/16/13/13

28/20/16/16/13/13

Age:27
BW:166
5 rounds in 20 min.
Did run on EFX
Round 1 2:45/21 kipping
2 2:22/18
3 2:36/18
4 2:17/17
5 2:43/16

M50 176 69 CFT 710
six complete rounds, but not as rxed.
I did each 400 on the mill at 8.5 mph, 15 kipping PU. Kept on until I had eight rounds complete at 26 mins. Great work out, thanks!

6 rounds in 20:47 21-18-15-15-15-10, varied kipping pu's. Ran on the indoor track, 5 loops for a quarter so I did 3 laps and counted the 2 floor run up and down to the pullup bar as part of the 400. I figured this was more CFish than stopping my watch while I climbed the stairs which could provide me with a mini-breather. This way I was "busting" it up and down the stairs. Outta my way, kid, I'm CFing. BW:175, YOA:58. Thanks Nicole and Coach!

Age: 29
Wt: 170

row 400 m instead of run
pull ups
18
12
12
13
13
+ another 330 m row
day 4 of crossfit, so far so good.

Nice work Josh Ev!

5 rounds complete outside on track:

20
20
20
20
20

Not as many rounds as I had hoped.

7 rounds, averaging about 10 ring pullups per round. Totally felt out of it from 2 week long cold/final exams period.

7 rounds in 20:15 (timer went off during last set of pullups)
22
15
14
12
12
12
12

36 yo / bw 226 today / 6'2"

Subbed 20 burpees for the run. Used a heavy Iron Woody band for pullup assistance. Managed to get 4 rounds (pullups - 21, 17, 14, 13), plus the burpees of round 5.

Those last 20 burpees were pure hell; I had allowed myself to sit and rest a little during the burpees on earlier rounds, but I knew I had to blast them all out in order to get them all on the last round. Holy friggin hard.

This was probably about the hardest WOD ever. I was listening to the radio, and just as I collapsed on the floor, "Hurt" by Johnny Cash came on (this is a remake of a Nine Inch Nails song). My heart was still trying to escape from my chest at the end of the song. Standing in line at the post office 20 minutes later I was dripping sweat and felt faint - probably looked like I was having a stroke or something.

Anyway, "Hurt" has become the all-time greatest sweat-angel song.

Hi,

My first ever post to Crossfit. Just discovered CF this week. THIS IS GREAT! I've been triathlon training and conventional bodybuilding but always knew something was missing. This was it! I now do some Olmypic lifting and CF in my routines. OK, here goes. I'll run 400M as fast as I can and in between 400M sprints do "Max Rep Pull-ups" which I think means "as many as you can do in one set???" I can't find a definition of Max Rep. Can anyone help? I'm going to rock on the runs but my 4-5 pull-ups per set are going to look pathetic. Oh well, here goes. Thanks to all. Steven.

6 Rounds
I used the blue light band for assist on the pull-ups

10
10
11
7
10
10

I got almost 200m in before the watch sounded.

It's my Birthday, so happy to be here and able to crossfit this morning. Looking forward to chocolate cake tonight.

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Total rounds = 5
Pull-ups: 17/16/10/12/10 = 65 Total PUs

BW 190... did Saturday's workout yesterday, so a bit tired in the arms from that...
That said,
6 rounds
18/12/17/12/10/18 = 89 total

6 rounds plus 400m:
18
15
12
10
10
10

#89 Steven: That's exactly what Max Rep means, as many as you can in 1 set.

34yo/ 6'3(6'4" wing span)/195#

only 4 rounds of 400M
2,2,2,2 PU first time doing pull-ups ever
But, I am very long so I always have to do jpu, but today I managed 2 each round.

Val

Quick question/opionin
Does the diameter of the pull-up bar effect anyone
else's ability to do their pull-ups. I have a much harder time with the thinner pull-up bar as opposed to thicker one in my gym? Just looking for thoughts?

23 yo 5'8" 163lb

2nd WOD ever

6 rounds 400m

5 rounds Pull Up
10, 10, 10, 10, 12

Loved it!

31/15/15/9/8/7

Tore a calous off on the third round and tried finger tip pullups for the rest.

I FINALLY HAVE A DATE IWTH NICOLE WOOOHOOO

7 rounds (~400m...ran outside)
8,6,5,5,5,5,2

Happy Bday Leanne! late bdays suck, mine was the 7th

6 rounds
only 11:41 minutes total of running.(first 100m of every one wasted on getting tmill up to speed)
pull-ups don't really seem to take that long...

10 deadhangPalmsforward
12 deadhangPalmsback
15 kipPalmsforward
16 kipPalmsback
10 kipCombo
20 jumping pullups at the end -- 10 eachway

missed the Saturday workout, so i decided to work on my high pulls/explosions for the cleans

eventually made it to doing cleans with the best form i've ever done (I jumped!)
and then i jerked them, did 2 sets of 5 at 135
then 1 set of 5 at 155

as rx'd

30
25
20
20
20
20
16 (cuz I ran out of time)

7 rounds... 151 pullups. Get some B

Sub'd 2 minutes of jump rope for runs... 6 rounds of jumprope and 5 rounds of pull-ups.
31/25/21/22/18

My first ever CF workout. Killer!

6 Rounds
15,12,10,10,8,8

VERY pleased to have been a part of yet another amazing and informative CrossFit Certification seminar -- and in beautiful San Diego at our awesome CrossFit San Diego facility.
Thanks Coach, Lauren, Nicole, all the rest of HQ folks, all the trainers, and Eddie and Lisa Lugo of CrossFit San Diego for making this seminar the best ever!
As a trainer, it was every bit as useful and inspiring as the first seminar I attended - Greg, you keep raising the bar and the trainers keep doing the same. Many PRs were had this past weekend and people learned a ton.
If you haven't yet been to a seminar - make yourself a promise to get to one.

lil pipe 17, BW: 165
7 rounds in 21 minutes
20/15/14/13/13/13/13=101 by my mental calculations

pullups from dead hang

7 rds
15
16
14
14
13
12
10
Pull-ups dead hang on ledge.

As rx'd 6 rds + 400m
15, 12, 10, 9, 8, 8

1/3 cfwu (- pulls) + burgener WU
as rx'd, 6 rds + 400m
19, 14, 15, 13, 15, 13
(Did 10 more after the last 400 'cuz some clown got in my way on the pullup bars right as I was approaching with 10 secs left to go. Suck.)

Then clean and jerks with bar and 3 x 135 lb to test out the oly lifts while tired thing. I was smoked and didn't notice any appreciable difference in form - I think it's a concentration thing and good form = less work while bad form = more work. I would not have subscribed to that theory before yesterday's discussion and small scale personal test today. Interesting.

Matt H (Comment 1)
check 05/11/06 and 11/11/04 in the archives.

You probably don't want to invite her over.

15-8-9-9-7-8-4 (fat bar pull-ups)

28/F/105lbs

6 rounds:

15/11/10/12/10/10

29/M/5' 10"/BW 201

8 full rounds. First 2 were strict pullups, the remaining 6 kipping.

11, 10, 10, 10, 10, 10, 8, 9

All 400s 1:40 or faster.

Thankfully only retore one callous, and it's only minor. Ever since my first case of the rips, I've been filing them down religiously, but still get rips. I'm starting to think that it's due to the 3" diameter bar with athletic tape wrapped around it that's doing it.

strict pulls
10/8/6/4/3/2/2/2

223 lbs, 45 age
1.16
2.9
3.10
4.10
5.9
6.8
7.9

Glad it was cool outside.

21/20/17/13/13/12/11 + 200m. all runs in soft sand.

Bwt-284.5, 43 YOA

Modified Nicole
Row 500m, max Reps push ups
6 rounds
25,20,15,12,12,12
Then, AMRAP in 10' of: 10 floors stairmaster and pull ups
3 rounds: 6,6,6

Subbed Max effort pullups for twenty- 20#vest ring pullups.

i think we did about 4-5 rounds. didn't care about the specifics, just had fun then played with the D. Chu plyo balls.

7 rounds
10,9,8,8,8,6,5

26yo 200lbs

7 rounds w/ straight arm PU's (mostly)

13/10/10/8/8/7/9

done outside by running about 220m up and back

I did the buttercup version, untimed.

http://www.english-country-garden.com/a/i/flowers/buttercup-1.jpg

26/M/185
7 rounds total (19.48)
run: 1.24/1.48/1.48/1.52/1.53/1.55/1.57
pull-ups: 20/15/15/15/15/15/15

5+1 rounds
20,18,18,17,17

Sub 500 meter row for run,

row, 10, row, 11, row, 10, row, 10, row!

19 years young, 180 lbs

7 rounds + 200m:
22
15
15
12
13
12
12

All kipping palms out, I can see why this is a 'girl.'

L- 12 YOM
CFWU x 2 minus pullups
ran 3 times
jumping pull ups- 25, 27, 21
one minute left on the clock so he did 12 more jumping pull ups

N- 14 YOF
CFWU x 2 minus pullups
ran 4 times
jumping pull ups- 25, 19, 20, 13
She liked this one a lot!

Kate

#90 Leanne- Happy Birthday!
#100 Anthony- Happy Birthday (late or really early for next year)!

Many funny comments today, on a day that I really needed a laugh.

Warm-up: stretch + 800m jog

8 rounds w/dead-hang pull-up: 14/10/8/8/6/6/6/2

19:10
15,10,8,8,8,8

BW 180#

16/10/5/7/6/7

20 min (allowed myself extra 20 sec rest before the last round of pullups)

7,6,7,6,6,6,7 = 45 total

Felt a bit quesy for having snack 90 min before the workout and pukie was lurking around on round 4 and 6. Next time will go for 8 pullups each.

All dead-hang: 16/13/11/10/8/7/7/7

7 rounds of running (treadmill at 1.5) plus 42 assisted band pull ups (shoulder still sore).

13-11-7-11-6

N: 7 rounds, 110 pullups -- 25(PR) /15/15/15/14/11/15
J: 8 rounds, 152 pullups -- 40(PR)/20/20/20/15/15/10/12

full extension kipping pullups
runs outside

Steven, welcome to CrossFit!!

excellent day here in michigan for this early december workout 52 degrees and partly sunny

bwt 240 age 31
cfwux3rds 15 reps of pushups,squats, dips, situps,
40-45 sec handstand hold (trying to get to cfn level II of 1 min.) and 5 dhpu's

workout as rx'd on track
400 6x all under 2 mins
max rep pu's combo kip/dh 11/10/9/9/8/7

this was a good workout I really love these crossfit workouts. Thx coach and lauren for all you do for us.

9 NASTY rounds
12 pulls each

Subbed this one out for a modified WOD from a couple of days ago. Got my Wife, son and daughter in on a little CrossFit pain this morning by working out at their high school before school started. They have a nice new weight room that is just begging for some "CF'ers".

3 rounds of:

400m run

95lb Thrusters X 12 (Char, Jess and Alex did 45LB)

21 Pull Ups( Charm jess and Alex did 10)

21:20 for my time.

46yrs, 175bw

17,12,8,7,8,7

Runs on treadmill; pull-ups dead hang.

also tried some basic parkour movements while timing chris s. (that stuff is cool, now I just need enough money to buy one of those power pogo sticks so I could start a business to clean out gutters)

sub'd

runs around soccer field
pull ups on goal post

7,5,5,4,3,3,3,3

bw 165 age 17

7 rounds

12/11/11/10/9/8/10 on pullups. running done on track.

oh yeah, and my spelling sucks (re #129)...

28 y/o 170 lb 5’10” approx 12% bf
CFWU-PU x 3

Run 400 meters: 1-1-1-1
Max rep Pull-ups: 11-10-7

CFWU x 2
20
15
12
12
10
8

1 min tuck planche (5 sec max interval)
1 min adv front tuck lever (30 sec max interval)

bw: 201 age: 36

5, 5, 6, 7, 5, 4

age18bw185
Was not up to going outside.
subbed jumping rope(1min15sec) for 400m
rounds:5,7,6,6,4,6,5,4,5

was looking for a little better turnout on the pullups but its ok

#90
Happy Birthday Leanne B.

#142 Tamas-

Bad spellers untie! We could have our own club or something.

Kate

21, 12, 11, 11, 10, 10 and .25 mile at 19:58.
Just wasn't the same without snatches in between.

6 full rounds plus 130m at the end, 20 pull ups per round. I'm just happy I managed to complete this one as I was not feeling it from the get-go. I'm also happy I had 30 free minutes at my fire hall, it's usually too busy!

First CrossFit workout ever! Substituted running down and up the 12 floors of my apartment since my pullup bar up there on the top floor. Almost threw up from running around in circle getting up the stair.
5 (overhand)
6 (Underhand)
5 (Overhand)
6 (Underhand)
5 (Overhand)
Obviously needs work on the pullups, but at least I finally got started after just staring at the workouts for a couple of weeks haha.

That was alot of fun!!
I just wish my pull ups were better

11-9-8-8-7-7-6

20,15,13,12,9
+ 400 mtrs.

As rx'd.
Strict pullups. Standard grip.
400m on t/m, all under 2min.

6 rounds: 11,8,9,8,9,7.
M,30,155.

I need more pullup mojo.

5 rounds 400 meter run
4 rounds pull-ups 50# assist on gravitron

Run times 3:00, 2:37, 2:29, 2:30, 2:09
Pull-ups 29,24,21,18

8 rounds
10,8 then about 5 good pull ups each round after that

As RX'd... Completed 7 rounds in 20 min. using treadmill with a walk in between pullup bar and treadmill

1st:20
2nd:12
3rd:10
4th:10
5th:9
6th:9
7th:10

9 rounds (19:55)

strict pull-ups: 10,8,6,6,5,5,4,5,5

runs all on treadmill, all in the 1:25-1:30 range

M/37/176

Warm up on treadmill .25 mile. Stretch.

As Rx'd (on treadmill):

1:52 / 19 pullups
1:52 / 10
1:52 / 10
1:52 / 10
1:52 / 8
1:52 / 8
1:40 / 8

Some abs afterward. Skipping KF class tonight -- requaling tomorrow on weapons and don't want my hands and arms too sore...

Good workout, but got a couple weird looks running back and forth in gym between treadmill and pullup bar!

Ran on treadmill. All pullups strict.
6-6-6-5-5-4-4

Feet, ankles, knees and hip flexors still recovering from the Pere Marquette trail run, so no Nicole for me. Practiced kettlebell GS snatches and jerks with Catherine Imes instead.

pullups were kipping

6 rounds

20/14/10/10/9/9

Did after Pilates class this morning that about killed me...

5 x 400m run
4 x Pullups with straps (15 reps each)

7 rounds - 2's and 3's on the pull-ups.

dbones - great job on your pr in the 5k saturday!

Nicole, a "girl" worthy of the name. Thanks Coach and Nicole!

7 rds, runs on snow and ice, so done gingerly.

23
18
19
15
17
14
17
123 total

all pull-ups kipped. (Annie's via Kelly's frog-kick style, no torn calluses!)

M/33/178#/69"/CFT=795

As Rx'd in 20:03
400m Run x 7
PUs-11, 14, 7, 7, 10, 8, 11=68
&
5k of hill and speed intervals on the treadmill.

Finished last final!!!

6 Rounds in 19:08

pull-ups strict:

12/8/7/7/7/6

The pullup bar was about 40 meters from track, started walking that after 3rd round. Plenty of room for improvement!!!

Saving this for the archives. Seems fun!
Did weighted chinups today. From deadhang to throat touching bar.
15kg x3
25kg x2
35kg x1
40kg x1
45kg x1

BW 66kg

M/46/150lbs

4,4,4,3,3,3 Pull Ups

8mm, 7mm, 6.30mm, 6.30mm, 6.30mm, 6mm pace for 400m

All in 20 minutes. What do they have for us tomorrow? I'm ready! ;-) S.

Jen 7 runs 16/11/11/7/7/6

Andy 6 runs 16/14/12/10/9/8

Mike 6 500m rows - push-ups 21/17/13/11/11/12

bw-195.5

Limited time, so no warm up and no full 20 minutes. Ran outdoors on track and started pullups on cross bar of chainlink fence. Hands quickly rebelled. Cold winter steel and fence tore up the hands. Switched to pushups in 3rd round.

Round 1-8 pullups
Round 2-8 pullups
Round 3-3 pullups & 20 pushups
Round 4-20 pushups
Round 5-20 pushups

Total time of 14:32-had to go pick up the kids.

Next time I'll do this at home on the street and basement. Fun while it lasted.

MC

row 1000 meters
5 pull ups
100 sit ups
x3 rounds
all pull ups broken into 2's after first set

4 sets
treadmill running 6mph (kept tripping any faster)

17, 12, 10, 8 no kipping

CFWUx3, no pullups

BW 125

6 rounds + 400m run
11/11/10/11/10/10

Max pullups really low, given my one time max is 20. Something to work on for next time! I liked this one, especially as I can do it at home, runs on street.

SOmething between rx'd and Brand x pack. I can't do many pullups so I did as many as possible and did jumping pullups up to 10.

5 rounds
10(4)
10(2)
10(2)
10(1)
10(0)

SOmething between rx'd and Brand x pack. I can't do many pullups so I did as many as possible and did jumping pullups up to 10.

5 rounds
10(4)
10(2)
10(2)
10(1)
10(0)

7 rounds: 21/16/13/10/10/10/10 = 90 total

Great workout, Coach!

still hampered by a pulled hamstring, but pysched for the new benchmark. i was wondering when a "nicole" wod was going to be named.

12/11/10/9/8/9 + 400 m run

its got running, so i like it!

7 rounds as rx'd 15 10 10 8 8 8 5

10-10-8-8-7

Adding to the list of mistakes I've made in my life. . .
There were no treadmills left at the gym so I decided I'd just row 500 instead of running. :)
After 8 minutes my heart was about to explode and I could only do 1 pull up, so I decided to cut the workout short and spend the rest of the 20 minutes trying not to pass out.

Ok..New to Crossfit this is first official WOD
Wt 198 43y/o
5 rounds + 200m
15/10/7/5/5 Jumping/kipping combo
Looking forward to tommorrow

CFWUx3
BW 234

Four rounds 10x3:00. Not that great.

Thanks, Coach!

Dennis

Modified indoor at home.
2 min cycle trainer
20 pull ups on bar/squat rack
5 rounds plus 1 min bike

#85 Mulcahy and #150 gaucoin:
I hate you both.

The criteria for hating someone is that they must exist in your reality which is why I don't hate Josh E. He does not exist to me. He's like a yeti or something.

CFWU
6 rounds
20/12/12/10/10/11
total:75

Maintained better form on runs. Held out better than last time I did 400s. Need to take less rests after run and just do the pullups.

Frank: 47 YOM; BW 205 #
Nicole as Rx'd: 7 rounds 25/15/15/15/14/14/14

Matthew: 14 YOM; BW 131 #
Nicole as Rx'd: 7 rounds 15/11/16/15/10/15/15

5 rounds of 400m @10mph on treadmill.

Kipped Pull Ups:

35/20/15/15/15

That sucked.

8 rounds

21 15 11 11 11 10 9 9 all strict (I really need to learn how to kip properly)

runs started out on 5 min base and slowed down to ~6:30 base

*Hope someone posts between me and Chris C*

subbed 500m rows for runs
subbed ring pullups 1st two sets

8/5/5/8/8 + 300m row

Mike Donnelly

*8 rounds!?! You're killing me*

CFWU x 3, with the exception of pull ups
8 Rounds, 6 min pace
12/12/8/7/7/7/7/10- asst pull ups

8 1/4 miles , 7 sets pullups.

~~~~~~~~~~~~~~~~~~~

6,6,5,5,5 (no kipping)
treadmill @ 6 mph pace

~~~~~~~~~~~~~~~~~~~

WU
run to gym
6 rds 88 PU
run home

15
15
12
12
12
13

bw: 186

Subbed 400m row for run as left knee still sore

12, 10, 10,11, 13, 9

15
13
12
12
10
10
5x400
I'm dyslexic did the p-ups first

6 sets 57 PU subbed 400m run with 500m row on concept II

7 rounds. Timer screwed up. Round 4 was 2"45. I had to estimate.
pullups: 15, 15, 15, 10, 10, 10, 10

36 190lb
as rx'd

31
20
15
15
15
15
10

1.9 miles
121 pullups

34 180lbs
kipped
16
16
11
10
7
9
9
w/ 20sec to spare

15
10
10
10
9
9

29 5'4 145
15-12-10-10-8-7-6-8, 76 ttl

10 overhand
7 underhand
3 overhand
6 underhand
3 overhand
6 underhand
4 underhand
4 underhand
4 underhand

32yo/170 lb/6'1"

As Rx'd - 8 rounds (64 pu)

10/9/8/8/7/7/7/8

6 sets and almost another 400 meter run.

Pullups- 12,13,10,10,9,7.

Trying to catch up as my wife had our 2nd child Thursday night at 8:50...Reese Cameron weighed 11 lbs 8 oz. and was 21 1/2" long...did 1/2 a filthy 50 last night and 2/3 of Murph tonight...the only person in the world more sore than me is my wife!

#208-layman

Congrats.

Congratulations on the new addition to the family.

This was a long 20 mins....

I stopped my watch while going up and down stairs (to and from pullup bar).

8 rounds + 400 meter run

pullups: 10/10/8/8/6/6/6/6

assisted ring pull-ups + 400m run:
13/9/9/10/10/8/6

#208
Dan,
Congrats to you and your wife.

As Rx'ed

18/ 11/ 10/ 10/ 10/ 8/ 8/ 9/ 8

Running an approx 350m vise 400m due to the indoor track.

age 22 wt: 210lbs
kipping pull-ups:

25
16
12
12
11
10
+ 400m

20:45

5 1/2 rds in 21:26 (wanted to finish last 1/4 mile. pull ups = 16, 13, 11, 10, 10 or 60 total, plus 1/4 mile. hr avg 138, hr max 174. 10 min ellip wu 15/15.

First official posting of WOD results:

F/34/18 lbs less than before I was pregnant!

6 rounds (12, 11, 11, 10, 10, 12) plus 200 metres
subbed jumping pull ups for pull ups

Thanks to OPT Mommy for the encouragement...and for AFT for teaching me that I can do pull ups (jumping ones to start)and pretty much anything that you can throw at me!

as rx'd, 6 rds.

weirdly, 10 was my max every round. I was kind of trying to pace. No kipping, strict form.

10/10/10/10/10/10

6 rounds half in the snow:)
20/14/11/11/11/12

~~~~~~
CF68
~~~~~~
CFWU
12-8-8-6
9:30 pace
20 strict push ups after time called
3rd week CF'er

Congratulations, layman!!!

Hey-

BS 245 x5x5

-K

20/ 15/ 12 (huge rip in my hand, had to put a glove on to finish which affected the remaining rounds)/ 10/ 9/ 7 and a 400m run.

Completely lost my grip with the glove, but cold bar and raw meat are not an appealing combo.

10 min 3 rounds 15-10-06

5.5 Sets
21/run/15/run/15/run/15/run/15/run/15

14,9,10,11,9,11

'nicole'
max rounds of run 400m + pullups in 20min
8 rounds
pullups 7/6/6/6/5/5/4/4 all deadhang, run was approx 450m
in 20:15

Age: 28
BW: 195lbs

8 rnds on treadmill @ 2% incline simulating track conditions.

10/10/6/7/9/7/6/10

(10.0 speed on treadmill)
23 pullups
(11.0)
11
(11.0)
10
(11.0)
10
(11.0)
11
(12.0) (20:20 total)

Had to run up and downstairs from treadmill to pullup bar...

Complete as many rounds in 20 minutes as you can of:
Run 400 meters (subbed 500 m rows)
Max rep Pull-ups (chins)

Six rounds: 14,11,11,8,9,10 (63 total)plus 7th row round, about half of which was under 20 minute limit. Still fighting nasty head cold; think I can do more next time.

Rows were between 2:02 and 2:09, 6 resistance

M/38/161
5 rounds +200M
17-16-12-12-12=69 (kipped on all of them.)
Again, cardio the limiting factor. Should have been able to do 6 rounds. Next time!
Those of you doing 7 & 8 rounds, much respect!

8 rounds
9
8
7

7
6
6
6
6

I'm tired!

first crossfit workout!

CFWU x 3
6 rounds + 400m
pullups 8/6/5/5/4/3

not too great...

been awhile since i felt so tired/accomplished after a workout tho..thanks

8 rounds
9
8
7

7
6
6
6
6

I'm tired!

21
15
14
15
15

Group Moffett

Completed 6 rounds with a vest of "Nicole".

age-40
bwt-218#(I am putting on my winter coat)
1-20 pu
2-20 pu
3-15 pu
4-15 pu
5-10 pu
6-15 pu
Took a little more rest in between round 5 and 6. I had 24 seconds left in my 20 minutes when I completed my last pullups. Finished with 3 sets of 10 squats with 225#.

7 rounds completed in 20 minutes. pull-ups went 30-20-15-12-14-15-16. good times!

oooooh dang didn't even think of wearing my weight vest for this one. next time.

second workout today. . . started strong but then the dinner I had eaten an hour before decided it wanted to come out and play. This slowed my pace considerably.

30
17
17
17
18

32/235#

13/12/11/10/9/8 + 7 400 mtrs. 85# assistance Gravitron.

Age 51/BW 240#
"NICOLE"
subbed 500m row for run
4 rounds: pullups (12/11/10/11)

Run 400 meters: 1% @ 7.7 - 7.8 - 7.9 - 8.0 - 7.7 - 7.5
Max rep Pull-ups: 14 - 11 - 9 - 9 - 7 - 7

6 Rds. + 160 meters

12 rounds in 20 min
pull-ups: 0,0,0,0,0,0,0,0,0,0,0,0

5 rds. quarter mile & 25 modified pull ups

20:54

165.5
8 rds...(25/15/12/13/12/11/12/17)

short on time today - did 10 minutes of Cindy (9 rounds)

Will get this in a few days....

thanks!

7 rounds I think
16/12/10/10/8/6/5
Usually 6:30min pace

7 rounds
Pullups
6
5
6
5
5
4
3

#243 ryan....

you're funny.

Did thursday's WOD yesterday so the pullups killed me today!!

7 Rds
12/11/11/10/9/9/6

as Rx
15/11/9/9/10/9/9/8

Nicole as RX'd: (treadmill runs)

25
20
20
20
20
20

6 rounds
21-17-15-12-10-10

6 rounds:
11,12,13,14,11,10

as rx'd with treadmill runs
18/15/12/10/10/10/10

6 rds pull-up total 107

46 m 210#
5 sets
8min mile pace
15/10/10/5/5

44, 5'11", 202lbs
19:37 6,4,5,4,4

carol, 40, 5'7", 148lbs
~ 20mins 2,2,2,2,2

elliott, 13, 105lbs
~15:30 3,3,5,5,3,3

ethan, 13, 110lbs
~16:30 3,4,5,5,4

leanna, 9, 80lbs
~18:30 4 rounds with beginner pullups

jackson, 6, 78lbs
~16:30 4 rounds with beginner pullups

30-20-20-20-20-20

As RX'd

20
15
10
10
10

12/11/06 6:30am

Did this one with a team of wrestlers around our wrestling room.

age: 36
bw: 68kg

7.5 rounds

Pull Ups 14,12,10,9,9,9,8

As rx'd. 22,18,15,12,10,8,10,10 for a total of 105 pull ups and only one small blister.

Nicole
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

22/18/13/13/13/12 = 91

8 rounds in 19:42
Strict on first - rest were kipping
Treadmill - 9.2/2%
20/15/15/14/12/10/10/10

7 rounds

strict pullups, no kipping

6/6/6/5/5/5/5 =

Age 31, BW 155
5 rds. Run
Pullups: 25, 14, 13, 12, 11 = 75

Should have pulled out a few more pullups...next time!

Chris
30, 165
Up all night with the flu. Got tackled by an overly-friendly stray dog too. Stopped at 4 rounds.

pull-ups: 25,15,15,15

Mike: 6 rds 17/15/10/10/7/6
Erin: 5.5 rds p.u. assisted 20/20/20 last two rds 1 pull up and hold to failure.

Way behind on workouts - did heavily modified Snellen today: 4 mile footmarch, 60 lb ruck, 14-15 min/mile pace; then 3 sets of 21 pullups + 12 2 pood KB snatches. My feet have gotten pathetically soft - I think I'll have to start working in a weekly footmarch.

6 rounds + 1:15 of the next 400m run

25/17/14/12/12/12

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

M/170
CFWUx3
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

5 rounds. 23:00

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

All rounds 10 pull-ups.
10,8,7,7,6

11
9
7
7
6 + 400m

Age: 23
BW: 185

R1 20
R2 15
R3 15
R4 13
R5 10
R6 10
R7 400M (20:36)

Man that felt good!

It was great to see Nicole on Saturday at CFSD and then complete her namesake WOD today:

6 rounds
31,25,20,20,10,5 (111)

jeff 6 rounds 87 total

rhonda 6 rounds 96 total

Great workout.

Age: 38
BW: 185
As Rx'd:
16
12
10
13
14
10

Managed dead-hang pull-ups for the first three sets, then switched to kipping. This time last year, I could do 1 set of 4 pull-ups, with my legs pedaling the air every inch of the way. Thanks Crossfit.

More better faster.

Jump Rope: 3 x 50 singles
CFWU: 3 x 7 reps (3 for pullups)

R1 12
R2 10
R3 8
switched to chinups
R4 10
R5 8
R6 400m

Thought I was going to make it in time for the last rounds chinups, since I didn't I punished myself with

220# Atlas Stone: 2 sets x 3 reps, 2 sets x 2 reps, all to chest

Mobility and stretch

All pulls dead hang

21/12/12/10/12/1

13/11/10/10/10

M/30/191/72

Done in basement with PVC ring pulls and 1:45 intervals of bw squats and high knees for 400m

20/15/12/10/10/8/5
timer went off at pull 5 of round 7

This is my post after being out of crossfit for a long time and this score is my first workout post exams. I was cramping the whole time from lack of sleep and nutrition but managed to get 7 rounds in with about 8 PU each time

6 rounds
50 pullups 10/8/8/8/8/8
Hot here today.

145lbs/29yoa

CFWU x 3 (modified)

"Nicole"

ROUND # RUN TIME PULLUPS
1 1:29 18
2 1:42 10
3 1:42 8
4 1:41 7
5 1:41 7
6 1:46 7
7 1:52 8

Pullups were underhand grip, strict form, no kipping.

As Rcd.

9,8,7,5,water break,6,5

nicole sure blew me away...

8 rounds + 250m

400 - 90 / 90 / 93 / 97 / 97 / 97 / 97 / 93
pull-ups - 26 / 20 / 16 / 12 / 12 / 12 / 12 / 12

gotta love it!

-g [26 y/o 180 lbs]

Jeff- Subbed 500m rows for runs due to knee injury
6 rounds pu's-25-20-15-15-15-15
Charity- As rxed 6 rounds pu's-11-10-10-10-10-10

Completed 6 rounds

runs - started at 10 min mile pace, down to 8:30 by the end

Pull ups - 16, 11, 10, 10, 8, 9

It's great to hear people say they support the troops, but it's even better to watch someone put into action such an ideal. The seminar was rewarding, inspiring, and quite generous. Thanks, Coach.

CrossFit Oakland

As Rx'd

Tim: 13 15 13 12 9
Candace: 8 8 8 5 9 7 9

Modified w/ Ring Rows

Felicia: 30 15 28 25 (Row instead of Run)
Connie: 7 6 5 5 4 4
Jennifer R: 10 11 15 11 10
Nicole: 8 6 5 5 5 5
Ev: 10 10 10 10 10

9
8
7
7
6
6

great workout!

5rds: run approx 2 min
pullups 13,8,6,under 8,5

5 rounds
22,17,15,12,12

BW-197
24-18-14-12-11
All kipping. 500 meter rows.

As rx'd

7 rounds

10,8,7,9,9,9,10

Colorado Springs

Age: 35
BW: 193

20
15
15
15
15
15

4 rounds in 18 minutes.
(12/9/8/7 pullups)

60, BWT 280--Not exactly built for this--whew! Two rounds-8&10. Going up & down stairs ate up a minute or two--mostly, it was just s-l-o-w running, and trying to breath!

8.0 mph runs

Pull Ups
13
12
10
8
7
11

Done a day late due to travel.

CFWU x3(1/2 Pu's)

WOD
20
20
20
15
15
15
12
Total= 117

After hearing some debate between two heavy hitters, at the seminar on this. I decided to pace myself and see what happens.

Get some, Go again!

Kipping pull ups. 450m+ run (ran around building)
pull ups Run
16 1:55
13 2:06
12 2:07
12 2:08
11 2:17
11 2:00
Finished last 400m at 19:49. Spent remaining 11 seconds (and then some) with Pukey. Hadn't spoken to him in a while but he graciously concented to spend time with me.

watch malfunctioned- went by the clock-
6 rounds with runs on the treadmill
25, 20, 18, 17, 17, 14 pullups= 111 total

-40 gravitron, 9mph@1% on treadmill long walk from one end of Bally's to the other.

10, 8, 8, 9, 9

I'm looking forward to when I can do these WODs without the Gravitron and thus eliminate the Bally's handicap.

(done 12/12/06)
5 rounds in 21:04...13,10,10,9,6
HR avg 158 max 182
Runs on tmill. Feeling better but bronchitis is still lingering.

All runs on treadmill at 7.0
Pullups: 10 dead hang, 10 mixed dead hang and kipping, 10 kipping, 10 with 50 lbs assist, 10 with 60 lbs assist.

4rds as RX'd with 3min to spare should have done one more rd

PU 9, 6,7,6

5 rds kips (35(pr),15,15,15,16)

*******************

5 rounds under 20

Round six completed run w/12 PU's at 20:20

PU's:

12
16
12
12
12
12

BW:234

age 36
bwt 205
9 rounds
all 400s under 1:30
pullups:
20
16
12
10
9
7
4
3

20 yo, 170 lb

used treadmill and strict pullups, did this one today

13
5
5
5
5
5
3

5 400's and 5 sets of 10 on pullups

wow...it's been too long...whew!

I started with PU's on accident

23
7
10
11
10

cfwu x2(-pullups)
17,11,10,9,10=57
w/about 1:20 left,gassed,bailed on last 400

12,10,10,10,10 + One Lap

11-9-10-7-7-8+ 400
No Straps
Fort Hood

bw 192.2
age 29

90 min ball hockey

8 Rd
10-5-5-5-5-5-5-5 strict PU
45 sec left

16-13-10-11-10 +400 ran out of time 60 pu
wanted 6 rounds and wanted 20 pu on first round
despite failed goals- good effort & good workout!

7 rounds plus 120 m; 14, 11, 12, 10, 10, 9, 8 and 120m when time ran out.

12-14-12-10-12 + 160m run of the next round

about 5min break
2000m row 9:24min

BW: 205

As Rx'd
7 rounds
11 deadhang pull-ups per round

as rx'd
19/12/12/11/10/10/17=89

18/16/13/11/12/10 cut short by time...blessedly

7 rounds

9+7+7+6+5+5+5=44

7 rounds
runs at 1:28, 1:42, 1:41, 1:45, 1:44, 1:49, 1:32
PUs at 8,7,6,6,6,6,6=45

19
12
9
12 (underhand grip)
then 230 m of running to round out 20:00
then 9 more pullups for the heck of it

Definitely like this workout.

Oops... misread this one- thought it said 800 mtrs. So...
Allie:
4 rounds of 800 mtrs @10.0 mph
10, 20, 25 p/u

Christine:
3 rounds of 800 mtrs. @ 7.5 mph
15, 10, 12 p/u

7 rounds............ Best Pullup was 10.......... feeling ill (before I started)

Team Lakeland
Neil 7.5 Rounds 10 kipping pull ups per round

James 7 rounds, various band assisted pullups

Jen 12 rounds w/sled pull sub'ed for run and begining pull ups.

6 rounds
35 overhand
16 overhand
14 inside grip
11 inside grip
12 overhand
14 overhand

5 Rounds: runs are my weak link.

18 (PR)
12
10
8
1 (ran out of time, not out of gas)

BW 58kg

subbed JPUs for pullups

13, 10, 11, 11, 6 (hit chin ow) + 280m

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
6 RUNS
PULLUPS:11/8/9/9/7
XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

7 rounds: 19:09
30
20
15
12
15
15
13
no kipping
swam 1500 yesterday and did the hang squat cleans
115/135/135/135/135/155/failed 155/135/135/135
workout from a few days back

6 Rounds (10, 7, 6, 5, 5, 5)

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

5 rounds (2, 3, 2, 2, 1)

Did this after deadlifts, so my grip is gone! Also, this is after about a week's rest and bad eating, so this was pretty terrible.

CFWU - 45-25
5 rounds
1:40-6-1:50-6-1:55-6-1:50-4-1:55-3

Hello everyone!

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters (once round the block)
Max rep Pull-ups

5
6
7
6
5
6

six rounds could have done a couple more I think did this after the deadlifts.

London Crossfitter!

m/39/194ish
dec 16

sub'd row (1:48, 146.0, 1:47, 148, 148, 146.8)
pullups 12, ????, 6 i can't find my notes!! it was something like 12, 9, 8, 9, 7, 6 or pretty close to it!

18-12-9-9-9-7-10 plus 200 meters on 8th run.

1- 18
2- 15
3- 10
4- 12
5- 12
6- 10
No kipping

completed 5 rounds
P/U
40
20
20
20
20
plus 400m run at the end

m/27/190lbs
rxd

1.22
2.16
3.16
4.16
5.16
6.13

Good stuff

37
28
22
18
16
15
18
6 (Round 8) - 19:43

Weight 205
Age 32