August 9, 2007

Thursday 070809

"Nicole"

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

Post number of pull-ups completed for each round to comments.

Compare to 061211.

MartonePinchScapula-th.jpg

Enlarge image

Pinching the scapulae (shoulder blades) together helps keep the back in alignment for squatting, deadlifting, cleaning, etc. CrossFit Kettlebell Certification with Jeff Martone.


Adaptations: Part 3, CrossFit Certification Seminar - video [wmv] [mov]

Posted by lauren at August 9, 2007 8:09 PM
Comments

Now that's what I'm talkin about.

Comment #1 - Posted by: Chris from Tx at August 8, 2007 8:25 PM

let me ask early...pull-ups..are these amounts without breaks? or what would be an acceptable amount of breaks to keep reps high?

Comment #2 - Posted by: wtp at August 8, 2007 8:28 PM

As far as I'm aware max pullups is as many pullups as possible without leaving the bar

Comment #3 - Posted by: Aaron Wilson at August 8, 2007 8:31 PM

Sorry , I realised you are asking about time breaks not breaks in sets. You can take as many breaks as you like but you will naturally achieve less rounds in the 20mins.

Comment #4 - Posted by: Aaron Wilson at August 8, 2007 8:33 PM

I'm assuming we can do kipping pull-ups to get max reps on each round..is that ok

Comment #5 - Posted by: g from jerz at August 8, 2007 8:34 PM

I am going to dominate this workout. My max pull-ups will be like 3 by the second round.

Comment #6 - Posted by: Joe at August 8, 2007 8:35 PM

#3 Aaron...

Thanks, that answers it...as many as possible without leaving the bar...Cool!

New track close to the house with a location to make the pull-ups happen...just a little slippery though...will challenge the grip!

Comment #7 - Posted by: wtp at August 8, 2007 8:42 PM

Once you drop from the bar, you are done for that round.

g - Yes, you can always kip unless the workout specifically says another type, aka "L pull-ups" or "strict pull-ups".

Comment #8 - Posted by: Angry G at August 8, 2007 9:01 PM

first time for this one woohoo

Comment #9 - Posted by: angelo 36/250/xfit feb '07 at August 8, 2007 9:02 PM

I really cannot wait to hit this one tomorrow. After the squats today my legs are definitely going to be sore but i'm gonna burn through the sprints. I'm excited, I know i'll be thinking about it at work tomorrow

Comment #10 - Posted by: g from jerz at August 8, 2007 9:08 PM

This one is just gonna be ouch.

Comment #11 - Posted by: gaucoin at August 8, 2007 9:12 PM

M/225/30

9 laps
71 pull ups

in desert boots

Comment #12 - Posted by: Eric at August 8, 2007 9:17 PM

Ahhh, Nicole.... how is it I luv her and hate her at the same time?

Comment #13 - Posted by: freddy c. at August 8, 2007 9:40 PM

Some time ago I came across an excellent routine that I think fits into the Xfit concept well - albeit a little too focussed on weights perhaps but I throw this week long routine into my training about every one or two months.

Monday - Workout A - Strength I
Rules: 3 supersets X 3 each. Max weight that allows 5 reps of each exercise. 60 secs rest btw exercises
IA weighted dips (I use 105# on dips belt)
IB Squats (315#)
IIA Weighted pullups (45# on dips belt)
IIB Deadlift (295#)
IIIA BB curls (105#)
IIIB weighted situps (10 reps with 45#)

Tues - Workout B - metabolic I
Rules: 3 circuits, 12 reps per exercise, 30 secs rest btw exercises
A. DB Incline bench (70s)
B. BB lunges - 12 reps each leg alternating(115#)
C. Bent over BB rows - (115)
D. Stiff legged DLs (115)
E. Swiss ball pikes (12 reps per set)

Wed - rest or run

Thurs - Workout C - Strength II
same rules as Strength I
IA: BB bench (235)
IB: Front full squats (185)
IIA: Seated rows (210)
IIB: Sumo deadlift (185)
(I throw 3 sets of lying tricep extensions in at end)

Fri - Workout D - Metabolic II
3 circuits - same rule as met I
A: DB shoulder press (60s)
B: Hanging cleans or box jumps
c: V grip lat pulldowns
D: back extensions or good mornings with BB
E: swiss ball pikes (or substitute equiv abs)

Sat or Sun Rest or run one day. Take lots of Ibuprofen etc

I've messed with the second metabolic WO over time and frankly can't remember the original sequence.

For reference, I am 45 yom, 175#.


Enjoy

Comment #14 - Posted by: dbsimonds at August 8, 2007 9:42 PM

This looks fun :) can't wait to try it out.

Comment #15 - Posted by: Christopher Meyer at August 8, 2007 9:55 PM

so sick... this will be awesome.

Comment #16 - Posted by: Rash at August 8, 2007 10:16 PM

#12
Saw your post. With boots, sounds tough. I'm gonna try that too. Boots and Utes baby!

Comment #17 - Posted by: Chris from Tx at August 8, 2007 10:54 PM

I'm really quite scared about the aftermath of this WOD. Max pull ups, ~10 rounds = very, very sore. I'm so glad there's a rest day afterwards.

Comment #18 - Posted by: timh at August 8, 2007 11:40 PM

i know u can sub runs with cycling, but is it a good sub if you do 400m on bike, or is it best to do it on time. (eg if i do say 1min running 400, should do 1 min on bike). Can someone please help me with this one i'm confused:(

Comment #19 - Posted by: matt daly at August 8, 2007 11:42 PM

First time posting... I've been doing the WODs for about 6 months and have recently picked up two new partners on a twice a week basis. Problem is these guys are like 300 plus lbs (NOT muscle), athletic, but out of shape. But they are committed and absolutely game for everything I throw at them (for excercise that they can actually do, that is) which is fantastic.

My question for this WOD... if my guys are doing all jumping pullups, should I be subbing the exercise for an excercise that they can actually do unassited reps of? I have had this problem with them on other excercises, too.

Comment #20 - Posted by: Hawaiian Nate at August 9, 2007 12:30 AM

9 rounds, 10,11,6,8,9,8,7,8,7 subbed 1:30 skipping.

Freddy (#13) - "You know the saying you always hurt the one you love, well, it works both ways."

Matt (#18) - best to sub a comparable time as you could cycle 400m with v little effort, if you sub a time you get a better workout

Nate (#19) - I'd advise getting them to do continuously jumping PUs until they either stop to catch their breath or take their hand off the bar. So they could jump,jump,jump,stop = 3 reps. Hope this helps!

Comment #21 - Posted by: Colm O'Reilly at August 9, 2007 1:09 AM

Is it better to have more rounds or more pull ups? or does it just workout that more rounds = more pull ups overall?

Comment #22 - Posted by: Andy at August 9, 2007 1:56 AM

Just started CrossFit about 2 weeks ago, its a amazing change from conventional bodybuilding training methods and the results are unreal!!

Anyway todays workout of the day: 8 rounds, 8,5,5,5,3,3,3,2 (last 2 sets added 2 jumping chins)

Finished workout off with some box jumps and stretching/crunches 28 mins total time.

Comment #23 - Posted by: Chris Bardawil at August 9, 2007 2:32 AM

#21,

It's max rep pullups. This one isn't about establishing a pace. Go until you can't. Run away, run back. Repeat.

Comment #24 - Posted by: Patrick at August 9, 2007 3:05 AM

subbed 1.5 minute cycle sprints

7 rounds plus 20 seconds of round 8.

14,11,10,10,10,10,10

Comment #25 - Posted by: Brent Dodge at August 9, 2007 3:10 AM

First time for this girl

pullups started strict and finished jumping

5 rounds

10,10, 7, 8, 8

Comment #26 - Posted by: Scott C. at August 9, 2007 3:33 AM

7 rounds (went over the 20 minute mark by 8 seconds to finish the last set of kipping pullups):

37, 26, 22, 21, 25, 23, 22

Terminated the first two sets early; tugging and pinching callouses. I won't chance a hand tear while training for the Miami meet.

Comment #27 - Posted by: Kelly Moore at August 9, 2007 3:53 AM

21, 15, 11, 12, 13, 9, 10

Comment #28 - Posted by: rpo at August 9, 2007 3:54 AM

I expect to spend 19 minutes running and 1 minute doing pullups!

Comment #29 - Posted by: Hale at August 9, 2007 4:03 AM

#26 Kelly Moore-
I've always enjoyed looking at your outstanding times and numbers. Good luck with the Miami meet. Keep us updated with how you do (and have been doing at the other meets too :) ).

Kate

Comment #30 - Posted by: jknl at August 9, 2007 4:06 AM

46yom 160#

25/16/16/12/16/15/16=116
7 rounds 20:00 exactly Had a really bad cramp on the runs
1 round less than last time however, I did 1 more pullup this time

Comment #31 - Posted by: Jim D. at August 9, 2007 4:07 AM

K: Time got skewed (6 y/o workout partner); so did 5 rounds. 10-10-5-7-10 (10's ball assisted; for 5 and 7 did 3 straight pullups and the rest jumping).

Comment #32 - Posted by: mg at August 9, 2007 4:15 AM

m/195/23

8 rounds
pull-ups:
12/10/8/6/8/8/8/7 = 67

Comment #33 - Posted by: mustafa at August 9, 2007 4:17 AM

21, 12, 13, 16, 8, 10

Tank was empty. The hips were not activating, no kip, no run. 400s outside on a 14% grade (downhill going out).

Comment #34 - Posted by: tjo at August 9, 2007 4:17 AM

7 rounds plus 3/4 of the 400m in 20 minutes. Finish out the last round. I did 10 pull ups in each round.

Happy to be back and building the team in South Georgia.

Comment #35 - Posted by: Ken Smith, Ft. Benning, GA at August 9, 2007 4:25 AM

M/170/30

7 rounds (strict pullups, haven't gotten kippings down yet)

10
7
6
6
5
5
5

Comment #36 - Posted by: Jackg13 at August 9, 2007 4:31 AM

As Rx'd
400's outside
46/25/25/24/20=140 + 200 meters @ 20 minutes
finished off the last 400 in 20:41

Comment #37 - Posted by: HarryHogg at August 9, 2007 4:35 AM

CFWUx3

6 rounds
25-20-20-15-15-15

Comment #38 - Posted by: Mary Ann at August 9, 2007 4:38 AM

couldn't run as hard as i wanted since i managed to pull a hamstring on tuesday, but was able to jog at least.

6 rounds
pullups
5, 5, 4, 3, jumpint 10, jumping 8.
buzzer went off when i was about to start the run for round 7.

so - anyone know a way to speed up pulled muscle recovery? this sucks. i just got back from resting a messed up shoulder a week ago...

Comment #39 - Posted by: mark L at August 9, 2007 4:41 AM

# 31, I can relate to that! So how many rounds did your partner get?

Comment #40 - Posted by: Ryan Blair at August 9, 2007 4:47 AM

11/9/7/10/15/10

jumped last 3

Comment #41 - Posted by: Hale at August 9, 2007 5:05 AM


Great workout! I went a little over the time, just to push myself to the limit.

24:46
9 Rounds
pull up's (strict);12,10,10,10,10,10,8,10,9 = 89

-Chris,

USMC 2/1

Comment #42 - Posted by: CHRIS at August 9, 2007 5:12 AM

Nicole - what a gal!

Bleh. I wasn't sure if my lungs were going to explode or pukie was going to show up. Pretty great looks from the folks at the gym as I was sucking down air.

15-13-9-10-6 (ran out of time)

Comment #43 - Posted by: sarah-joy at August 9, 2007 5:15 AM

P.S. I'm still doing assisted pull-ups. Gotta learn how to kip.

Comment #44 - Posted by: sarah-joy at August 9, 2007 5:16 AM

10, 5, 5, 5, 3, 5, 5. After that I did 15 minutes of spinning with a friend. Very nasty.

Comment #45 - Posted by: Jonas Cronfeld at August 9, 2007 5:27 AM

20:36 5 Rounds (16, 14, 10, 9, 8)
Suspect the run was more than 400 meters

Comment #46 - Posted by: Hari at August 9, 2007 5:42 AM

41/168

First time running since my calf muscle tear. Took it really easy on the 400s, more like a slow jog, to see if my calf could take the pounding. Only managed 4 total rounds plus a 200.
28,20,17,20

Comment #47 - Posted by: Rick at August 9, 2007 5:44 AM

Ok...This will be my first time doing Nicole...sounds like a mean girl though. I don't expect to do too well, but who knows?

Comment #48 - Posted by: dirt_sailor22 at August 9, 2007 5:48 AM

I did this on a treadmill with mixed results.
30,26,18,15,16,18 and then manged another 200m before 20:00. Added another 10:00 doing dumbells just to get 30:00 total. Don't do squats, but did paddle for 3 hours yesterday.

Comment #49 - Posted by: flip at August 9, 2007 5:50 AM

CFWUx3

6 rounds + 100m
25-15-15-12-12-11

Comment #50 - Posted by: Woody at August 9, 2007 5:52 AM

#19 Hawaiian Nate

If you haven't had your workout partners check out the scaled WOD at Brand X yet, go check it out. There's a link from the main page (or is it in the FAQ?)

I would not have been able to start the WODs without the scaling they have posted there daily.

Comment #51 - Posted by: TOE at August 9, 2007 5:58 AM

36yom 150lbs
CFWUx3 -PullUps
5rounds +150m run
20-13-13-10-10-150meters

May have possibly done 6 rounds but lost count at about round 4, so there may or may not have been an xtra 10 pull ups there. Wishful thinking.

Comment #52 - Posted by: AlanR at August 9, 2007 6:08 AM

28/M/175

CFWUx3
7rounds
16,12,13,11,10,12,10

I have been off for a few days so it felt good to be back.

Comment #53 - Posted by: billbass at August 9, 2007 6:22 AM

33yoM 205

18/11/12/10/13/7 (?)
I'm sure I would have had a better performance if I'd gotten home before 12:45am and had to get up at 4:45....Phillies destroyed the Fish though, it was worth it :)

Comment #54 - Posted by: moak at August 9, 2007 6:26 AM

A day off. Not a chance one last hurray before a long weekend of golf. Hope I can lift my arms to swing.

Comment #55 - Posted by: will g at August 9, 2007 6:37 AM

M/45/175
6 rds
Pull-ups
25/18/18/14/14/14
Hot Clarksville, TN

Comment #56 - Posted by: Ken P. at August 9, 2007 6:38 AM

32/m/190

6 rounds

32/20/15/10/15/12

Comment #57 - Posted by: Mikey at August 9, 2007 6:47 AM

As RX'd.

5 rounds + 400m.

20/13/12/10/8

Comment #58 - Posted by: Andy P/43/187# at August 9, 2007 6:48 AM

9/11/8/6/6/9/11

Comment #59 - Posted by: Chris from Tx at August 9, 2007 6:55 AM

6 rounds
30;22;16;14;14;12

sluggish today

Comment #60 - Posted by: jpf at August 9, 2007 6:57 AM

WU
.5 mi.walk on treadmill and stretch
PU
WOD
30/19/17/15/15/15 & 400 meter

Comment #61 - Posted by: TJF at August 9, 2007 6:58 AM

7rounds in20:10
pull ups per round: 15,12,8,8,7,8,7=65
very humid out runs significantly slowed

Comment #62 - Posted by: jonathan b at August 9, 2007 7:01 AM

9 orunds, 15 for 5, 10 for 4 non kip ( low chin up bar)

Comment #63 - Posted by: TEkev at August 9, 2007 7:03 AM

I'm w/out internet in the evenings, so I'm a day behind on my WOD's

M 23 184

Back Squat:
225 x 3
275 x 3
285 x 3
285 x 3
295 x 3
300 x 2*
275 x 3 (deepest set & best form)

Can't wait to give Nicole a go; I can't remember this workout for some reason, but I'm geeked!!!

Comment #64 - Posted by: JohnS. at August 9, 2007 7:08 AM

31yom@185lbs
7X500m run
6 pullups - 20/12/13/12/12/12

Comment #65 - Posted by: Ryan at August 9, 2007 7:23 AM

36/M/195

Crossfit is awesome. Been lifting and running for most of my life looking for the magic combonation with lots of overtraining issues. I have found the answer here with crossfit. i am truly obsessed and will be a loyal follower. I checked the website out for a couple of months reading and following posts until i finally decided to start doing the workouts, been following the workouts now for 2 months. I feel like a little kid everyday getting on the website to check out the days activity. And this is also my first time posting. post results later. RLTW

Comment #66 - Posted by: DT at August 9, 2007 7:31 AM

30yom-185#......12/8/12/8/7/5/10....2 sets regular grip, 2 sets reverse grip...finished last set of p.u. at 19:10.......this was way more brutal than i thought....central ohio heatwave....

Comment #67 - Posted by: a-rob at August 9, 2007 7:36 AM

My first WOD and post. 7 rounds in 21:35, 6, 5,5,5, 5, 6, 6..

Comment #68 - Posted by: Daniel S at August 9, 2007 7:40 AM

6rds
15/12/10/10/10/10
Ran on treadmill
kipping technique sucks
needed a partner today to push me
lets go DJ got yo ass home!

Comment #69 - Posted by: Bone at August 9, 2007 7:44 AM

30/m/190

8 Rounds in 20:15

17, 12, 10, 10, 9, 8, 8, 9 = 83 total

Comment #70 - Posted by: Mark (4-23 IN) at August 9, 2007 7:45 AM

8 rounds

strict pullups, no kipping

7/7/6/6/6/6/6/6 = 50

Comment #71 - Posted by: paulw at August 9, 2007 7:51 AM

28/m/220

8 rounds in 20:20

16, 10, 8, 8, 6, 6, 6, 4 = 64 total

Comment #72 - Posted by: Chris (4-23 IN) at August 9, 2007 7:54 AM

37/178/m

15, 15, 15, 12, 12, 6 (clock ran out during 6th round)

Ran on treadmill (downstairs), pull-ups done upstairs.

Comment #73 - Posted by: Holbie at August 9, 2007 8:02 AM

used rings put them up over the football uprights.
10
9
8
9
5
9
All strict pull ups, haven't mastered kipping with the rings. Have a good day.

Comment #74 - Posted by: Angel at August 9, 2007 8:06 AM

m/37/6ft/168

5 rounds and half a run.

Pull-ups: 20, 15, 13, 12, 10 = 70 total

Added bonus: The pull-up bar is upstairs in my house, so between every set I had to run up and down the stairs.

Pretty happy with the pull-up numbers because they were all kipped. I am slowly but surely getting the kipping form down. Now I need to work on increasing my max rep. Right now it's in the 20's (did 22 yesterday).

Comment #75 - Posted by: crazyXgerman at August 9, 2007 8:08 AM

First of all, fantastic video. I could watch this stuff all day. Can't wait for the cert in portland next month.

gaucoin #11 - did the baby come yet?

kelly moore- wow, as always great job and good luck at your meet!

Comment #76 - Posted by: nadia shatila at August 9, 2007 8:11 AM

20,10,10,10,10,10
plus 300m
my grip was my weak point

Comment #77 - Posted by: ut steve at August 9, 2007 8:14 AM

Warm up:
Jogged to the gym, performed 110 sit ups over the exercise ball, touching the floor, 70 leg lifts on the exercise ball.

Used the treadmill: NO incline, level 8:

400 meters w/12 pull ups (slight kip), 400 meters w/12 pull ups (more kip), 400 meters w/12 pull ups (lil more kip),
(reduced level to 7.5) 200+ meters

Comment #78 - Posted by: walter scott binns III at August 9, 2007 8:17 AM

From the look of things, my runs must have been .4 of a mile, rather than 400 yards.

Comment #79 - Posted by: walter scott binns III at August 9, 2007 8:20 AM

#35

I'll be at Fort Benning in 10 days to jump with my son at Airborne School, are there any decent crossfit gyms on post?

Dett

Comment #80 - Posted by: Dett at August 9, 2007 8:23 AM

Jeff-@ home-
40-20-20-20-20-20-6 (time ran out on this one)

Comment #81 - Posted by: JEFF AND CHARITY at August 9, 2007 8:24 AM

5 min rope skipping + CFWU without the Pull ups

Workout as Rx'd:

23 - 15 - 16 - 13 - 17 - 12 + 250m

Used kipping on al sets. The odd sets were chin up grip (higher numbers ;) ) and the even sets were normal pull up grip.

Running sucks big time!!

Comment #82 - Posted by: Leroy - Holland at August 9, 2007 8:36 AM

Age: 37
B.W: 155
wod: 7 full rotations plus run as rx'd
Sprints: 1% incline on treadmill (8.5 to 9.0)
Pull ups: 15/12/10/10/10/10/9

Comment #83 - Posted by: Seth at August 9, 2007 8:40 AM

CFWUx3-pu

WOD:
pu's with 34lb assistance on gravitron

6 rounds + about 100m
20,12,12,12,10,10

I agree with Kate #30, Kelly Moore, you are inspirational!

I'm taking a rest day tomorrow so I can hit the weights in San Diego on Sat & Sun at the cert. Looking forward to meeting those of you going.

Comment #84 - Posted by: SueAnne at August 9, 2007 8:44 AM

44y/210#

6 Rounds + 300m
30,15,12,10,10,10 = 87

Comment #85 - Posted by: CraigH at August 9, 2007 8:48 AM

Had to sub dips for pullups...

5 rounds
Dip totals of 40, 30, 25, 25, 20

Good workout.

Comment #86 - Posted by: layman at August 9, 2007 8:50 AM

5 rounds pullups kipped:

1: 19
2: 17
3: 12
4: 11
5: 7

Took a rest day from yesterday's WOD and watched the Rockies crush the Brewers 19 to 3 at Coors Field. I did several rounds of one arm 12oz curls and peanut shell crushers...time: approx. 3-hours

Thanks Nicole...thanks Coach.

Comment #87 - Posted by: c.scovil at August 9, 2007 8:50 AM

Desert Boots huh? Sounds like a plan :D

Comment #88 - Posted by: Christopher Meyer at August 9, 2007 8:59 AM

Just curious:

I just started CrossFit yesterday (literally). Is this the only workout you're supposed to do? Or is this very flexible to be worked in to the everyday weights and such?

Comment #89 - Posted by: Christopher Meyer at August 9, 2007 9:06 AM

26 yom 6'2" 155#

CFWUx3

6 rounds + 2:00 bike
Subbed 2:00 bike for 400m run

24-20-16-16-14-15=105

Comment #90 - Posted by: Skeletor at August 9, 2007 9:07 AM

Nicole?... Touche CF gods.

Comment #91 - Posted by: Kurt at August 9, 2007 9:07 AM

As Rxed

4 1/2 rds
7,7,6,5

Feeling stronger, but 85 deg. 90% humidity at 0600 and NO wind. I couldn't find the oxygen in all that water!

Comment #92 - Posted by: Hoot at August 9, 2007 9:16 AM

28yom/6'4"/215

8,6,8,5,4,4 Couldn't get a decent kip going on the bouncy pull up station I was stuck with. Ah well.

Unimpressive numbers by CF standards, but I felt damned good about it. Could not have done this three months ago when I started Crossfit.

Comment #93 - Posted by: conorb at August 9, 2007 9:21 AM

M/130/20
6 rounds
15,11,9,10,8,6

Comment #94 - Posted by: Dan Hussey at August 9, 2007 9:31 AM

20y/o m/6'2"/205

4th Crossfit workout

8 rounds, 12,13,10,10,8,8,8,8

couldnt do kipPUs on the bar at my local gym, had to do the runs indoors on a treadmill, just ran .25 mi at 9.5 mph

Comment #95 - Posted by: Mick at August 9, 2007 9:32 AM

My third CF workout... This one i liked

7 rounds in 20:04

10-8-8-7-8-6-9

Pull ups are what killed me (being 255). Extremely hot with rain.. made 400's alright

M/19/6'7 255

Comment #96 - Posted by: Dayne at August 9, 2007 9:38 AM

It's gonna be a Magic Sponge day!

Comment #97 - Posted by: ProPain at August 9, 2007 9:40 AM

WOW, this was really over the top in terms of intensity.
I did not do as well as I had hoped, probably because of a 100 degree heat index here in South Texas? That had a lot to do with sapping my energy. Anyway enough excuses...
40/m/182
round 1: 23
2: 14
3: 15
4: 12
5: 11

Comment #98 - Posted by: Tim Hamilton at August 9, 2007 9:42 AM

6 rounds

21, 15, 14, 15, 11, 15 for total 91

Runs killed me, as usual.

Comment #99 - Posted by: rcurriejr at August 9, 2007 9:49 AM

M/35/5'8"/164

15,11,9,9,9,8,8,8= 77

8 rounds

Comment #100 - Posted by: Tim G at August 9, 2007 10:02 AM

#11 gaucoin-
I was wondering the same thing as Nadia, did the baby come yet?

#83 SueAnne-
Have fun at the cert!

Today is hotter than yesterday and I foolishly waited until noon to workout. It was funny though, that every 5 minutes L came out to the garage to inform me that the temperature kept going up by 1 degree.

K-
WU- Row 500 m 2:40
WOD with subs-
Row 500
jumping pullups
20-15-10-10-8

I had just started the last pullup set when the timer went off so I finished it.
Last time- 13-11-10-10 (w/ running on elliptical)

Followed by-
1800 m row
20 regular pushups (PR)

Kate

Comment #101 - Posted by: jknl at August 9, 2007 10:04 AM

7 and a half rounds.

24,14,10,10,8,7,7

Good/Tough breathing workout

Ryan

Comment #102 - Posted by: RTC at August 9, 2007 10:04 AM

M/152/29

Subbed 0.25 mile on elliptical for 0.25 mile sprints.

5 and 1/2 rounds.

10 / 7 / (1 and then 6) / 5 / 6 / 2.

19 and a half minutes. Had to change my grip on that 3rd set.

Total pull-ups: 37.
Elliptical 1/4 mile usually done in between 1:15 and 1:30, but on one of them, I accidentally made the level really high, and it took me about 2:00.

Comment #103 - Posted by: dan at August 9, 2007 10:05 AM

8 rds - 120 total

(30,20,13,12,11,11,10,13)

Comment #104 - Posted by: OPT at August 9, 2007 10:05 AM

christopher meyer,

i'd say that if you do it hard enough, you won't need the "everyday weights". I've been drinking the kool-aid for well over a year, doing just the rx'd wods, and it's plenty.

just my $.02, hope that helps

Comment #105 - Posted by: Foz at August 9, 2007 10:09 AM

7 rds

11,10,9,9,9,9,9 - 66

My first Nicole, its a good one.

Comment #106 - Posted by: Wayne at August 9, 2007 10:16 AM

7.5 rounds (200m on last)
10-6-6-5-5-5-5 some toe assist :)

Comment #107 - Posted by: Neil at August 9, 2007 10:18 AM

31/m/215/6'5"

7 rounds in just under 20 mins

14,12,10,10,9,8,6

Total = 69

Comment #108 - Posted by: Corey at August 9, 2007 10:24 AM

25/m/163lbs

as rx'd but threw in 50 bw squats plus another round of max chins per round to stir it up, this felt like a good idea at the start but hurt like hell at the end after y'day!

5 rounds
chins went 7,6,4,5,6,6,7.

Comment #109 - Posted by: irish stevo at August 9, 2007 10:28 AM

As rx'd 6 rounds completed.
Pull-ups> 20, 17, 12, 15, 15, 15

Comment #110 - Posted by: Jason Brown at August 9, 2007 10:40 AM

41yo/f/165
5 rounds
run on treadmill .35mile each round(Treadmill downstairs, pullup bar up 30 stairs)
1st .5 incline 5.6mph
10jumping pullup
2nd 1.0 incline 6.1mph
10jumping pullup
3rd 1.0 incline 6.6 mph
10 jumping pullup
4th .5incline 7.1 mph
10 jumping pullup
5th .5 incline 7.6mph
10 jumping pullup

#27 Kelly you ROCK! great#'s
#83 SueAnn have a blast at San Diego cert!

Comment #111 - Posted by: lisaq at August 9, 2007 10:42 AM

Thanks FOZ. #'s to come later.

Comment #112 - Posted by: Christopher Meyer at August 9, 2007 10:42 AM

#88 christopher meyer,

Make sure to do a solid Crossfit warm-up x 3 each day prior to the work out of the day. This is a good place to focus on specific weaknesses while building a strong base. When done with intensity the warm-up is a good workout in itself.

Doing the CFWU and the WOD as prescribed (RX'd) is plenty...good luck finding energy to do extra. if you find you do have extra left over, start adding things to the CFWU to improve upon.

Just my $.02

Wayne.

Comment #113 - Posted by: wtp at August 9, 2007 10:44 AM

29/M/180

6 rounds + 200m

18,15,12,12,12,10=79

Comment #114 - Posted by: edevine at August 9, 2007 10:45 AM

M/28/215

Total: 5 rds + 200m
PUs: 20-17-14-12-12 = 75 total

Notes: Last time I did this I had 6 rds but only did 10 PU/rd for a total of 60. This time around did much better on pullups (75 Total) but only got 5 rds.

Do I get a hangover mulligan here? 100 deg heat mulligan? No? OK, I feel shame.

Comment #115 - Posted by: exqweezme at August 9, 2007 10:51 AM

33 y/o m - 120' elevation hill, 100 yard sprint , 30 pull ups. Repeated course within 20 minutes...swallowed breakfast back down after it visited my uvula...

Comment #116 - Posted by: Merino at August 9, 2007 10:52 AM

Male
Age: 30
Bwt: 135

CFWU x 3

Had rings with me, so did modified workout - as many rounds as possible in 20 minutes of:
* 400 meter run
* 5 muscle-ups
Result: 5 rounds + 400 meters

Comment #117 - Posted by: JustinM at August 9, 2007 10:56 AM

36 yom, 175
8 rounds: 17,12,10,9,8,7,5,5

Comment #118 - Posted by: ChrisB at August 9, 2007 10:58 AM

43 y/o m 225

6 Rds in 20

10-10-10-10-8-9

That was one heck of a workout. It's all about the WOD.

Comment #119 - Posted by: Steve at August 9, 2007 10:58 AM

Coach,

I really enjoyed the video; I found it elegant & concise. The cogent presentation masks the formidable achievement you have accomplished in interpreting the massive amount of often ambiguous empirical fitness data and fitting it to a superior method of fitness.

Thanks,
Mark

Comment #120 - Posted by: Mark Brinton at August 9, 2007 10:59 AM

7 rounds + 400 run
34/28/21/16/15/15/15

Comment #121 - Posted by: F.B.C at August 9, 2007 11:01 AM

a day late but.

cfwuX2

225
275
295
315 (broken)
295 (broken)
245
245

any x-fitters in va bch?

Comment #122 - Posted by: gerry at August 9, 2007 11:04 AM

6 rounds 10,9,8,7,6,8 First time doing Crossfit and it is great.

Comment #123 - Posted by: petey at August 9, 2007 11:10 AM

40 yof, 148lbs

My first encounter with Nicole and I got it slightly wrong, as I started with the pull-ups instead of the run.
5 and a half rounds (6 rounds of pull-ups, 5 runs)

13, 13, 13, 10, 8, 8 using a -20kg (44lb) assist on the machine.

1 degree on the treadmill. I hate the gym's new treadmills with a vengeance as I always feel like I can't balance and will come flying off if I try to go much faster than 11kph. In the past I've let that limit me but tonight I decided to just go faster and hold on to the rail with one hand and that seemed to do the trick.

Comment #124 - Posted by: Cal Jones at August 9, 2007 11:22 AM

27/M/210
6 rounds...started and ended on 400m
10/8/6/6/6/5=41...its a start

much respect to OPT...unreal

Comment #125 - Posted by: Scrappy at August 9, 2007 11:24 AM

i just started this program yesterday
im an athletic 302 lb man trying to get in shape

400 meters 5 times
17/12/8/3/1=41

Comment #126 - Posted by: rhino at August 9, 2007 11:33 AM

7 full rounds + 250m (25,20,17,17,15,16,16)

That really beat me up, almost eight 400m runs in 20 minutes is rough. I wasn't feeling too hot before and I feel abused now, I think I've been a little stresses lately so maybe I'm fatigued. My runs were too lazy in the middle rounds so I didn't get the eight full rounds that I wanted. I'm still shaking 15 minutes after here, not my usual self today.

Pre-the usual
Post-TBA (KB's and pistols if I can stop quivering) and stretching!

Comment #127 - Posted by: gaucoin at August 9, 2007 11:35 AM

Wow this was brutal. 11:00 am in South Texas, 100 degree heat index. I just did not feel ready but enough excuses.

male/5'9.5/180

round 1 - 23
2 - 14
3 - 15
4 - 12
5 - 11

Comment #128 - Posted by: Tim H at August 9, 2007 11:36 AM

M/25/208

First time posting on here. I have been trying to implement WOD into my weekly routine. I guess I have so room to catch up with the big boys and ladies on this site.

7 laps
51 pullups (slow and controlled)

Comment #129 - Posted by: NO at August 9, 2007 11:37 AM

Oh, no babies yet. This is probably the source of the stress, the anticipation is killing me!

Comment #130 - Posted by: gaucoin at August 9, 2007 11:37 AM

7 rounds at the buzzer - 23, 15, 13, 13, 11, 11, 11
34/m/185

Comment #131 - Posted by: Sam L at August 9, 2007 11:48 AM

29/m/188

7 complete rounds in 19:53

21,15,13,10,10,8,8
400's fastest 1:21 slowest 1:48
Post WOD 50 GHD sit ups and row 500m in 1:43.7

Have been doing some of the "girls" WOD's
Did "Angie" two days ago in 19:47
"Barbara" was yesterday in 36:33

Looking forward to a rest day!

Comment #132 - Posted by: sckboy771 at August 9, 2007 11:50 AM

I think I got the WOD wrong...oh well

6 rounds - sub'd neg pu's 5,5,3,3,1,1

Comment #133 - Posted by: amazonbroad at August 9, 2007 11:52 AM

7 full rounds plus 100m
chins - 15/12/13/11/6/11/11=79

post: stretch and mock pukie who teased me a little on the 2nd to last and last run.

Comment #134 - Posted by: Intent at August 9, 2007 11:54 AM

6 rounds-25,20,18,15,13,12 (20:27). total: 103, last time 79 for 5 rounds. Kip City, varied grips. Thanks, Nicole, Lauren and Coach! BW:175, Y/A:58

Comment #135 - Posted by: john wopat at August 9, 2007 11:56 AM

Runs were 500m.
30-20-15-18-10

Comment #136 - Posted by: brendan s at August 9, 2007 12:12 PM

Not wanting to destroy my hands further so kept the pull ups to:

20-15-15-15-15-15-15

6 x Laps were roughly 500m in the park, route already marked up.

For some reason I felt like I had no gas in the tank during the running but ok on the calasthenics. Pushed thru as ever, but think I'll have to put it down to dehydration and lack of sleep coming off a busy tour of duty this a.m.

Best of Luck to all for tomorrow's WOD.
'Pain is temporary'
Ben

Comment #137 - Posted by: firemanben at August 9, 2007 12:14 PM

crossfit warmup minus pulls and push ups
post some snatch balance and sit ups no kte

6 rounds running last 400 went 15 seconds past the 20 minutes

17 pulls per set for 5 sets for a total of 85 could have done more at the start would have ended with less total

Comment #138 - Posted by: Angelo 36/250/xfit feb '07 at August 9, 2007 12:14 PM

M/29yo/6'4"/203#
6 Rounds:
17-9-11-11-14-11
Forgot how bad pull ups suck when you're winded!!

F/32yo/5'10"/153#
7 Rounds:
10-5-5-7-6-3-3

Comment #139 - Posted by: Damon & Laura, Sonz Decatur at August 9, 2007 12:17 PM

Not sure why the filters are shuttin me down

Heat index in south texas 100 degrees.
I really felt it sapping my energy. NOt feeling motivated but enough of the excuses.

round 1 23
round 2 15
round 3 12
round 4 14
round 5 11

Comment #140 - Posted by: Tim Hamilton at August 9, 2007 12:22 PM

oh lest I forget
I am: 40/male/180lbs

Comment #141 - Posted by: Tim Hamilton at August 9, 2007 12:24 PM

Great workout! To avoid getting stuck with zero pullups after round two, I had to sub: toes touching ground and giving a small nudge. 10-12 of those is all a pullup challenged individual like me managed to do... Total: eight rounds.

Comment #142 - Posted by: addey at August 9, 2007 12:25 PM

heat index in south Florida is 108 right now with 95% humidity. oh yeah it's hot!

Comment #143 - Posted by: Jake M at August 9, 2007 12:32 PM

M/35/225lbs/5'11" - This post is for fatties like me who read the posts in utter amazement. I've always been heavy & I maxed out at 275 lbs last Nov. I lost 50 lbs w/ diet, cardio, & weights, but I still didn't feel fit. I've been doing CrossFit for about two months, but I've been to embarrassed to post. I'm starting to feel some progress so I thought I would post for any others out there who might be in the same boat.

I did 7 Rounds of:
Run 400 M (+up the hill from the school track to the pullup bar)
12 jumping pull ups
Time - 19:20.35

While my results are pathetic compared to most, I wanted to share due to the difference CrossFit is making for me outside the gym. My softball league just ended so I compared my 1st 5 games (back in May before CrossFit) to my last 5 games (after two months of CrossFit). 1st 5 games - 6 for 18 (.333) with 1 home run. Last 5 games - 16 for 19 (.842) with 7 home runs and was walked intentionally 3 times. I also improved my base running and defense so that's a pretty dramatic difference in two months. I understand this is just old man's softball, but results are results. You have to crawl before you can walk and run. That said, I'll keep working and eventually I will be able to post with pride.

Comment #144 - Posted by: HeavyD at August 9, 2007 12:32 PM

5' 10" 188 M

CFWU sub's push-ups for pull-ups

6 rounds + 400M run

PU 8-7-6-5-5-5 Total 36

Pull up still hard for me but still working at them.

Comment #145 - Posted by: Mark at August 9, 2007 12:33 PM

4-5-5-6-6-5-5-5
41 total.
sweaty slippy hands.... grr.

Comment #146 - Posted by: LTP at August 9, 2007 12:37 PM

8 rds:
17,16,15,15,13,14,12,10
Pull-ups dead hang on ledge.

Comment #147 - Posted by: chris l at August 9, 2007 12:42 PM

6 rounds, 76 PU. PR on the first set of pu at 26 reps! The heat kicked my butt, it was just about 100 degrees when I did it, also, I had very sore legs from yesterday. Yesterday I did 1 set of squats for 21 reps, but it was BW plus 15 lbs! Another PR! Tonight I go on vacation to northern Minnesota, so I can relax and escape the heatwave. I definitely need a week off.

Comment #148 - Posted by: Rick K at August 9, 2007 12:44 PM

6 rounds, 76 PU. PR on the first set of pu at 26 reps! The heat kicked my butt, it was just about 100 degrees when I did it, also, I had very sore legs from yesterday. Yesterday I did 1 set of squats for 21 reps, but it was BW plus 15 lbs! Another PR! Tonight I go on vacation to northern Minnesota, so I can relax and escape the heatwave. I definitely need a week off.

Comment #149 - Posted by: Rick K at August 9, 2007 12:44 PM

HeavyD #136 Good Job

Comment #150 - Posted by: TJ Mahl at August 9, 2007 12:46 PM

CFWx1
BWUx1
Agility ladder drills
30-22-20-15-15=102
Last time 6 rounds 100
hang power snatch practice
hot and humid

Comment #151 - Posted by: Troy at August 9, 2007 12:47 PM

As Rxd.
12,9,7,6,6,4

Comment #152 - Posted by: TJ Mahl at August 9, 2007 12:47 PM

m/37/172

CFWUx3 - PU
7 rounds in 19:43
58 PU (10/8/8/8/8/8/8)
1 round better than last time

Comment #153 - Posted by: silence at August 9, 2007 12:48 PM

#136, post with pride everyday my friend. Keep up the good work. Your battle should always be with yourself first.

Comment #154 - Posted by: Intent at August 9, 2007 12:49 PM

5050505050505050505050505050505050505050505050505

m/187/34

6 rounds
pull-ups:
12/12/10/10/7/8 = 59

this is my first Nicole and very happy with my base line... prior to starting CF I could barely do 5 pullups in a row!
thanks CF

5050505050505050505050505050505050505050505050505

Comment #155 - Posted by: robin finlayson at August 9, 2007 12:50 PM

7 rounds.
20-12-11-10-10-10-8
81 pull ups.

Comment #156 - Posted by: Mark R. at August 9, 2007 12:51 PM

20yo m 20:30
15,10,10,10,10,12
I managed 10 strict and 5 kipping on the first and half and half on the rest. My legs just didn't want to sprint after the squats yesterday

Comment #157 - Posted by: jwhip at August 9, 2007 12:51 PM

21/M/5'10"/190lbs

20,18,16,15,15,11,10
Went like 25sec over, so need to run that much faster in the future.

Then did x150 Box Jumps (24") accroding to the CrossFitOmaha WOD
25,25,15,20,20,20,20,5

No combat boots, though. The gym wouldn't let me :( Still, killer workout. I feel great...and it hurts to sit...

Comment #158 - Posted by: Christopher Meyer at August 9, 2007 12:53 PM

m 34 150

7 rounds

400's at 9.2 mph on tread at 1% incline

pulls
30
12
15
13
13
10
8
finished at 18:30, added one more set of 8 pulls instead of jumping back on treadmill

Comment #159 - Posted by: the TODD at August 9, 2007 12:58 PM

500m runs. Got:

20 (PB)/ 12/ 10/ 11/ 10 = 63 in 18:35

Was gonna rest today but this ticked the boxes for things I wanted to work on. Resting tomorrow before a weekends madness in Manchester.

Cheers, kempie

Comment #160 - Posted by: kempie at August 9, 2007 12:59 PM

M/36/215 lbs.

run 1 - 2:30
7 prone grip
run 2 - 2:25
6 parallel grip
run 3 - 2:23
5 supine grip
run 4 - 2:20
4 wide prone angled grip +
4 negatives
run 5 - 2:13
4 prone

sweating like a horse

Comment #161 - Posted by: jnw at August 9, 2007 1:00 PM

#136, Heavy D

You should be proud. I've got friend, 29, 280#, drinks, smokes and eats like he did when we were teens: fat, carb and more fat. He doesn't do anything athletic. I worry about him constantly, as does his wife. To no avail. Good for you for taking the initiative and then sticking with it. I wish my friend would do the same. Keep up the good work.

Comment #162 - Posted by: edevine at August 9, 2007 1:08 PM

Substituted run for 2 min of rope skipping.
Horrible pullups.

3 pull ups

8 with jumping

8 with jumping

8 with jumping

7 chin ups with a break.

did CFWU before the workout and practised som eohs after.

Comment #163 - Posted by: J, Sweden at August 9, 2007 1:13 PM

The only pull-up appartus available at the station today was a 4"x4" beam. I chose to do jumping pull-ups. 10 each round.

"Nicole":

7 rounds with 10 jumping pull-ups each.

John West

Comment #164 - Posted by: John West at August 9, 2007 1:23 PM

only 98 degrees.
Ran 1/3 of a mile instead of 1/4
50 - 30 - 20 - 20 - 20 - 20
160 pullups only one tear.
Everyone with tears, try salt for faster healing and relief.

Comment #165 - Posted by: Dutch at August 9, 2007 1:25 PM

m/33/5'9"/175-[100 days since CF Columbus Ohio]


Day 100, and its "Nicole". You are one smart beautiful tough ...
Shut your mouth!
..hey i am just talking about "Nicole"

These were all static PU's since I can not Kip yet.

Round 1: 9
Round 2: 7
Round 3: 6
Round 4: 6
Round 5: 6
Round 6: 6
Round 7: Just completed run, no time for PU's

Total time 20:01
And I am wooped but loving it.

Comment #166 - Posted by: EnDeR at August 9, 2007 1:26 PM

After CFWU walked to park and strung rings over basketball hoop post. Paved path around park is 1/3 mile, so I ran on the grass inside the loop and cut a touch on the corners.

6 rounds in 20 flat.

15, 12, 10, 10, 9, 9

65 total. Nice to see my results are over 50% what OPT did (barely). Today anyway! Nice work, man.

Comment #167 - Posted by: Joel at August 9, 2007 1:35 PM

7 rounds
20/15/10/7/10/10/10

I was so sick at the end I was late for work today

Comment #168 - Posted by: Oregon Lacrosse #39 at August 9, 2007 1:36 PM

M/37/175

This is one tough girl... I surprised myself: even though I'm still sick and taking meds that make me feel listless, I was able to crank out almost 7 rounds, with the biggest pullup set at 22 reps (strict - my kipping is not up to par)

400m, pullups:

8.0 mph, 22
8.0, 11
8.0, 9
8.0, 8
9.0, 8
8.5, 8
9.0, 8 (finished 7th round in 21:23)

I may have done 8 total and missed recording one, but I'll just claim 7 to be sure. I'm totally wiped, but impressed that XFit has gotten me to the point where I can perform well even when ill. In the past I would not have put forth the effort that I do/can now.

Comment #169 - Posted by: Chris M at August 9, 2007 1:38 PM

PS

While warming up for my WOD I saw a man running around lake merrit in OAKLAND Stopping at the pull up bar to do his pull ups. He was a three year Cross Fitter. Look around you they are every where.

Comment #170 - Posted by: Oregon Lacrosse #39 at August 9, 2007 1:41 PM

Rowed 20/5 pull intervals on c2 for 30 mins in AM.

Round 1: 20
Round 2: 15
Round 3: 10
Round 4: 10
Round 5: 9
Round 6: 9
Round 7: 9

All 82 pull-ups kipping.
Total time 19:23

Comment #171 - Posted by: Alec M/45/175/73" at August 9, 2007 1:45 PM

rnd 1: 12
rnd 2: 7
rnd 3: 7
rnd 4: 6
rnd 5: 6
rnd 6: 6
rnd 7: 8
rnd 8: completed 400m run only

A comparison to last time reveals my 400m run total has improved by 2 rounds and my aggregate PU total has improved by 12 (mostly as a function of my 400m run improvement). Avg Max PUs per row didn't really improve. I still suck at PUs...

Comment #172 - Posted by: Mark Brinton at August 9, 2007 1:49 PM

25, 12, 12, 12, 13, 10

Comment #173 - Posted by: wich at August 9, 2007 1:51 PM

So many incredibly great performances. Kudos to Harry Hogg, Mary Ann, FBC, and Dutch! I prefer Lynne, where there is time to recover for max reps.

50/M/155

6 rds.; 41, 18, 13, 13, 12, 8.

Comment #174 - Posted by: mas at August 9, 2007 1:53 PM

44/176

7 complete rounds
20, 15, 12, 10, 10, 10 and 10 pulls to total 87 pullups. Runs outside and pulls on Again Faster bar.

Comment #175 - Posted by: Sailorcrew at August 9, 2007 1:56 PM

M/30/197

Nicole: 9 Rds: 7-7-6-5-6-5-4-6-5 = 51

Used mixed grips throughout. Still nursing a sore biceps tendon, hard to extend all the way at the bottom, it's not a 'good stretch' feeling...

Stretch/Ab circuit/rotator cuff work

Comment #176 - Posted by: CJOH at August 9, 2007 1:57 PM

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

As rx'd x 6rds; 22, 19, 15, 13, 15 and 12. Ripped my callouses wide open, ouch...
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

Comment #177 - Posted by: Danny T at August 9, 2007 1:57 PM

as rx'ed 6 rnds: 18/13/11/10/9/10 +200m=71

i feel scrubbed by 168. great job with the pu's

Comment #178 - Posted by: gbk at August 9, 2007 2:03 PM

BW 166 6 rds.; 17, 12, 12, 10, 10, 8 = 69

Comment #179 - Posted by: Neeraj at August 9, 2007 2:07 PM

Warmed up with 1000M swim in pool - 19 min +/-

5 rounds - 20, 18, 16, 14, 15 = 83

I think my run was more like 440M... can't be sure as I was just guessing. I think I got spent during my swim & my running was more like lolly gagging. Oh well... gives me something to improve on for next time.

Comment #180 - Posted by: Travis from Reno at August 9, 2007 2:11 PM

21/M/140
as rx'ed

Navy strict pullups
12-12-7-11

4+ rounds

sun was heavy, made things funner, & went into drift immediately

Comment #181 - Posted by: Andrew Wil at August 9, 2007 2:12 PM

Male
Age: 30
Bwt: 135

CFWU x 3

Had rings with me today, so decided to modify the WOD - did as many rounds as possible in 20 minutes of:
- 400 meter run
- 5 muscle-ups
Result: 5 rounds + 400 meter run

Comment #182 - Posted by: JustinM at August 9, 2007 2:12 PM

Running and pullups...my 2 worst exercises. Oh well. 7 rounds in 21:20.
10
9
8
8
7
6
5
Treadmill at 1.0 and speeds between 7.5 and 8.3

Comment #183 - Posted by: Josh G at August 9, 2007 2:15 PM

Male

Age: 29
Height: 6'1''
Weight: 210

7 rounds

10, 8, 6, 6, 6, 4, 7

I just started crossfit 5 weeks ago and could only do one pull up, when I did 10 today it felt great.

Comment #184 - Posted by: Ryan Ploeckelman at August 9, 2007 2:19 PM

6,5,4,2,3,3,2 (7 rounds)

fighting flu like symptoms so i didn't push it as hard as i could have

Comment #185 - Posted by: OPT Mommy at August 9, 2007 2:20 PM

Oh yeah... 28M/5'6"/165#

#136 Heavy D - Keep it up brother.

#159 Oregon Lacross #39 - Go Ducks!

Comment #186 - Posted by: Travis from Reno at August 9, 2007 2:28 PM

cfwux1

6 rounds: 21, 15, 13, 12, 12, 10

cool down (situps, supermen, pushups, stretch)

Comment #187 - Posted by: Y. Zhou at August 9, 2007 2:30 PM

15,10,10,6,7,8,7,8,8
went over on time by 15 seconds
ran a 1:22 the first 400, then got slower after each one. still 9 rounds though.

Comment #188 - Posted by: dan(4-23) at August 9, 2007 2:34 PM

144lbs/30yoa

CFWU x 3 (modified)

"Nicole"

ROUND # RUN TIME PULLUPS
1 1:26 26
2 1:30 15
3 1:30 12
4 1:35 11
5 1:40 10
6 1:44 10
7 1:36 10
8 1:13 (about 350m) Time ran out

94 total pull-ups (improved nicely, but same number of completed rounds)

Pullups were overhand grip w/kipping.

Here's my previous:
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

65 total pull-ups

Pullups were underhand grip, strict form, no kipping.

Comment #284 - Posted by: BrianG at December 12, 2006 11:08 AM

Comment #189 - Posted by: BrianG at August 9, 2007 2:44 PM

rowed 500m instead of run
10,10,8,8,8

Comment #190 - Posted by: texasmick at August 9, 2007 3:03 PM

M/36yo/163/5'10"

6 rounds at 20:42 (wanted to finish out the last few pullups):

19-10-8-7-7-5

Pullups were a mixture of strict/kipping (still working on the kipping). First set of pullups were "broken" as I rested after the first ten by hanging from the bar for a few moments. This was a tough WOD to do in the sun.

Comment #191 - Posted by: perry k at August 9, 2007 3:04 PM

42yom / 148

CFWU x3 x15 (-PU)
WOD - Nicole - First time for this one and really liked it. This one played to my strengths.
7 full rounds. Runs on TM set at 1% and 9.0mph and were exactly 1:45 per run. Pulls were all kippers which I am finally getting the hang of:
35(PR), 20, 17, 15, 15, 13, 12 = 127

Post: Just to work pulls a little more I did 4 sets of 7 one arm ring body rows for each arm and called it a day.

Comment #192 - Posted by: mhlane at August 9, 2007 3:19 PM

12 rounds
pull-ups
0,0,0,0,0,0,0,0,0,0,0,0

Comment #193 - Posted by: really at August 9, 2007 3:20 PM

23/M/175#

7 rds - 30,25,20,20,20,15,11 = 141 total
PR for total rounds completed and # of pull-ups.

Comment #194 - Posted by: Tbone at August 9, 2007 3:21 PM

28 yom, 180 lbs

8 rounds as rx'd

13, 12, 10, 10, 9, 8, 8, 8 for a total of 78 PU

I love this WOD

Comment #195 - Posted by: Jeff Weltmer at August 9, 2007 3:36 PM

36/190
8 rounds, all 8 reps

Comment #196 - Posted by: T-1000 at August 9, 2007 3:38 PM

20/m/165

7 rounds
10,7,7,7,5,7,5 = 48 (all pull-ups strict, full extension/chin over bar)

Comment #197 - Posted by: mshark at August 9, 2007 3:39 PM

Wanted to get an opinion from some of the experienced.

For this WOD I was able to hang on the bar for a quick rest (we're talking a second) and pump out several more pullups, but obviously that ate up my time. Would it have been better to stop the pullups once the initial fatigue set in and go run?
Thanks.
-AlanR

Comment #198 - Posted by: Alanr at August 9, 2007 3:41 PM

M 33 205

25/20/20/17/15. When I finished my last set of pullups the time was 20:26.

Comment #199 - Posted by: David Brice at August 9, 2007 3:43 PM

Seven rounds with pullups 21, 17, and the rest 15. That was hard and fun.

Tariq

Comment #200 - Posted by: TK at August 9, 2007 3:54 PM

17/m/160
6 rounds
(15,13,12,10,10,10)

Comment #201 - Posted by: ed kwok at August 9, 2007 4:07 PM

41/185/6'

7 rds

26
21
16
13
12
12
15
= 115 total

That one is a total A$$ kicker.

Comment #202 - Posted by: SDG at August 9, 2007 4:10 PM

20/m/128

8 Rounds

22/12/9/9/9/9/9/9

+6 more pullups before time ran out.

Comment #203 - Posted by: Ryan Whipple at August 9, 2007 4:11 PM

#174 mas, I second your kudos and add you to them. Way to go.

Comment #204 - Posted by: Dave and Belinda at August 9, 2007 4:13 PM

17/M/175

WOD as RX'ed

8 rounds

pullups 11-10-9-8-7-6-5-4

really dissapointed with my performance. didnt go all out with the pull-ups and rested during the last 2 minutes. Guess we all have our bad days

Comment #205 - Posted by: Jerry at August 9, 2007 4:15 PM

age 23 bwt 200

21 minutes: 7 rds
pu
32
27
21
chin up
18
15
13
13

Comment #206 - Posted by: carter at August 9, 2007 4:16 PM

7 rounds
12,11,11,10,10,10,8 = 72

Tread mill 10 miles/hr. 1.5 incline

Comment #207 - Posted by: Deli at August 9, 2007 4:17 PM

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

6 Rounds
20/10/10/10/11/11 = 72 pull-ups
(I really wussed out on the pull-ups today)

Comment #208 - Posted by: B. Rhaly at August 9, 2007 4:17 PM

aww man, when i looked at the WOD earlier, i could swear it said "row 400m". oops, well, i rowed instead of ran; not sure how it would have affected things...

6 rounds - 5/4/4/5/5/6

Comment #209 - Posted by: michael leach at August 9, 2007 4:22 PM

6 or 7 full rounds and 1/2 the run of round 7 or 8. Yes, I lost count -- again! I did 12 pullups in the first round then 10 each round except for round 6 where I did 11.

Comment #210 - Posted by: Norma at August 9, 2007 4:27 PM

Neil(50)

WOD as RX'D

5 complete laps + 100 mtrs

Pull ups 15(age pr)/12/10/11/10 total 58. Still not mastered kipping, but pull ups are getting better.

Runs on treadmill. Knees seem to be standing up ok, but trying to take a sensible approach to running and will start to increase the intensity as the the knees allow.

Have a good one

Neilfit.

Comment #211 - Posted by: neilfit at August 9, 2007 4:28 PM

vacation workout:
am - 1 hr bike ride
midafternoon: test drove a recumbent bike and did not kill myself
pm - 7 rounds in 20 min of
jump rope 120 skips
10 burpees
10 double kb swings (36's)

Comment #212 - Posted by: Lynne Pitts at August 9, 2007 4:29 PM

Day behind. Acted on my epiphany after watching the CF games and realizing that my squats were not nearly deep enough to count. Worked much deeper, maxed at 205 on ystd's squats. "Nicole" tomorrow.

Hey "Heavy D" and "Oregon Duck", strong work. Welcome aboard. Fasten your seatbelt...

Comment #213 - Posted by: bingo at August 9, 2007 4:35 PM

I really like this one, did pullups before runs though.

20-10-10-8-8 = 56 total

20 pullups is by far and away a PR for me, I think the most consecutive pullups I had ever previously done was 10. Amazing what kipping can do.

Comment #214 - Posted by: Mucl1280 at August 9, 2007 4:35 PM

27/m/196#

As rx'ed
6 rounds (14,12,13,12,12,12)

Just around 4 months into CF and just this week I have noticed things falling into place. I can push beyond the lactic acid/cardio failure, pullups are coming in, I all of the sudden can do ring dips, handstands aren't that far off. Really gets me excited for things to come! I guess the more thrashing about I do, it drives the hook in deeper.

Comment #215 - Posted by: Jim W at August 9, 2007 4:38 PM

Round 1 = 30 pull ups (pr!)
2 = 15
3 = 13
4 = 12
5 = 11
6 = 10
7 completed run, run out of time for pu's

Comment #216 - Posted by: Kyle A. at August 9, 2007 4:42 PM

20
15
14
12
15

Comment #217 - Posted by: jbean at August 9, 2007 4:52 PM

5 rounds... 35/26/22/22/22 pull-ups total 127

Comment #218 - Posted by: Mel Jenkins at August 9, 2007 4:53 PM

"Nicole"

Rnd - Mph - PUs
1 - 11.0 - 22
2 - 11.0 - 10
3 - 10.0 - 10
4 - 9.0 - 9
5 - 7.0 - 7
6 - 8.0 - 7


Avg/Tot - 9.3 - 65

I sold the farm. Faster runs, even added an extra round, but I lost 7 reps in pullups.

Yeah, it was fun at the start!!! But it felt like I was dying in a dark tunnel at the end.

Last Time
Rnd Mph PUs
1 8.0 20
2 7.5 18
3 7.5 12
4 8.0 11
5 10.0 11
6
Avg 8.2
Total 72

Comment #219 - Posted by: John Messano at August 9, 2007 4:58 PM

28/M/168

12
10
10
10
10
8
8
4 time expired as I expired

Comment #220 - Posted by: SWO Mike at August 9, 2007 5:03 PM

Yesterday's WOD, 6ft/205lb/38

295/305/315/315/305/305/295

Looking for olympic lifting/xfit friendly gym in Houston, TX. Any suggestions?

Comment #221 - Posted by: GQ at August 9, 2007 5:04 PM

20
12
10
15
10
8
got a call 9:38 into so i resumed when we got back.

Comment #222 - Posted by: dan schaefer at August 9, 2007 5:04 PM

42yo/175#/5'10"/m

as rx'd

17 pullups
12
10
9
8
8

19:10 ... 100 degrees and only 98 % humidity...Nice day for a run!

Comment #223 - Posted by: OSV at August 9, 2007 5:06 PM

20
11
9
8
9
9
9
1 (ran out of time)

10.0 On the treadmill, 11.0 last 400m

Comment #224 - Posted by: Zack at August 9, 2007 5:09 PM

165/m/36

subbed continous clock pull-ups (still with a bad knee)

9 rounds/minutes

Comment #225 - Posted by: epicurius at August 9, 2007 5:10 PM

35/m/180
CFWU (-pull-ups)
8 Rds Complete
12,11,8,9,6,6,5,5 Total 62

Really like this one.

Comment #226 - Posted by: superg at August 9, 2007 5:13 PM

180/m/24

7 rounds plus 250m
30, 20, 16, 15, 15, 15, 15

Comment #227 - Posted by: gcote at August 9, 2007 5:16 PM

M/32/169lbs
~429 meter runs (not counting the stairs from the gym to the track)
5-5-5-5-4 plus another 2/15ths of a mile

Comment #228 - Posted by: Travis P at August 9, 2007 5:25 PM

First time w/Nicole.

As Rx w/strict PU:

6-6-6-6-6-6 = 36 PU

+37 sec. run before time was up.

Comment #229 - Posted by: RJF at August 9, 2007 5:26 PM

Oh and CFWU x 3 ( - pull ups)

Comment #230 - Posted by: Travis P at August 9, 2007 5:26 PM

a rx'd

20/13/10/11/11/10

75 pullups altogether, 2 more than last time.

Comment #231 - Posted by: a noble at August 9, 2007 5:31 PM

7 Rounds
12
8
7
7
6
5
4

Comment #232 - Posted by: Mikelle at August 9, 2007 5:31 PM

23 y/o male
155 lbs

7 Rounds
15
14
12
13
13
13
13
one extra 400

Comment #233 - Posted by: ski at August 9, 2007 5:32 PM

28/f/110#

6 rounds

30-15-16-15-12-17

runs on TM at 8.0, kipping pull-ups. 30 is my new pull-up PR, previous was 22.

pre: mix of CFWU+Burgener+snatch transfer skills
post: nothing!

Comment #234 - Posted by: nadia shatila at August 9, 2007 5:37 PM

M/19/153

32-18-12-12-12-12-10

Comment #235 - Posted by: Steve N. at August 9, 2007 5:44 PM

M/24/153

14-12-8-7-8-6-7
20:49

Got many stares while doing this one. It was great but i think i can do better. This is my 3rd week on Crossfit and I luv it

Comment #236 - Posted by: g from jerz at August 9, 2007 5:45 PM

39yom/188 lbs
Five and a half rounds in 20 min on treadmill @ 2% incline, various speeds starting at 9.5 and going down. 22/13/12/11/12. Weezing. Stares. Sweat. Alot of sweat... and weezing. Am I the only one in Charleston, SC? Can't be...

Comment #237 - Posted by: MarkSC at August 9, 2007 5:47 PM

25/m/163
6 rounds
18,15,12,11,11,12
Did 3 rounds on treadmill, 3 rounds on eliptical because of ankle.
Bet I could have done another round but had machine issues/long walk to pull-up bar.... next time.

Comment #238 - Posted by: smitch at August 9, 2007 5:51 PM

I went to the playground to do this workout, and I'm about 12-15 minutes into it when this (approx.) 2 year old boy shows up with his mother. So I finish a set of chins and go for my last 400M run, on the return trip, I see this tyke running after me. Of course, I start laughing. When he sees me coming back, he turns and starts running away. As I get closer, his mother can see I'm laughing and says "He just took off after you." So I do what any fun loving crossfitter would do. I start playing with him. I chased him back to the playground, then with his mother's permission, do my last set of pull-ups with him on my back, laughing the whole way. The when 20min is up, I collapse in the sand, and he lays down next to me... for about 10 seconds before getting up and wanting me to go play some more. I guess every crossfitter had to start somewhere. Wouldn't surprise me to see him posting on here in a few years.

P.S. I forgot my numbers.

Comment #239 - Posted by: TFred at August 9, 2007 5:54 PM

14-12-11-10-11-11-11

Comment #240 - Posted by: Aaron Shaffer at August 9, 2007 5:55 PM

M/44/160
26/20/16/15/15/10 = 102

Comment #241 - Posted by: Rainer at August 9, 2007 6:00 PM

Can't extend all the way with pu's (shoulder still)
used elliptical instead of running

6 rounds
7-8-5-7-6-6

Did 12 more pu's just to make sure I am good with my kipping form, it's been a while.

Comment #242 - Posted by: Anthony Utah at August 9, 2007 6:07 PM

5 rds on the treadmill 1.0 incline
max pullups 20

tough workout.

To the Crossfitter who said hello to me today in Pure Fitness in Scottsdale:

I apologize for blowing you off. I was just in the zone and not thinking. On my next treadmill session I realized what I did and felt like an ass (Because I was an ass) and wanted to make amends, but hadn't any idea what you looked like. Again, I'm sorry, I hope we cross paths again.

Kevin

Comment #243 - Posted by: kevin c at August 9, 2007 6:08 PM

34/M/150

7 Runs, 6 Sets of PullUps
16, 8, 11, 9, 8, 9

Comment #244 - Posted by: Motomouse at August 9, 2007 6:11 PM

25/f/128#

breakfast: run 5.25 miles = 37 minutes

WOD:
5 rounds even, pull-up counts at
8, 9, 10, 11, 8

shoulda put more effort into holdin onto the bar. damn sweaty handz :-P

Comment #245 - Posted by: cleverhandz at August 9, 2007 6:16 PM

18M/162/6'0
21, 16, 16, 15, 12, 12, 15
7 rounds. Completely kicked in at round 7. People looked at me like I was crazy (As always).

P.S. If any CrossFitters are in NASHVILLE, look me up! Since I moved from Colorado I haven't found anyone who's crazy enough to try it.

Comment #246 - Posted by: Kurt at August 9, 2007 6:19 PM

26/m/170

11,9,10,9,7

The heat in Tulsa sucks.

Comment #247 - Posted by: Jarod at August 9, 2007 6:24 PM

33/m/215

6 rounds
Injured left bicep last month and it's still not fully healed so subbed push-ups instead.

Comment #248 - Posted by: Gus at August 9, 2007 6:26 PM

Used the WOD [as rx'd] as a warm up for yesterdays WOD:

16,12,11,6(slipped off the bar),10.

Back Squats 3x3x3x3x3x3x3 = 135,155,175,195,215,225,235(f)

#198:

I also took a "hang" break to pump out more pullups.

Comment #249 - Posted by: Patrick at August 9, 2007 6:31 PM

29yo M 170lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 2 negative HSPU per round. Jog 750M, stretch.

Run 400 meters: 1-1-1-1-1-1
Max rep Pull-ups: 13-13-10-7-6-10
Foam roll after
Compared to 061211: 11-10-7

Comment #250 - Posted by: Sesoku at August 9, 2007 6:37 PM

Usually take my rest day on Wed but this week took it today. Good thing since I had only 3 hrs sleep last night. Hopefully will be rested to hit this WOD well tomorrow.
Erin

Comment #251 - Posted by: in8girl at August 9, 2007 6:39 PM

10-8-7-8-5-7 + 300m

Comment #252 - Posted by: PatrickH at August 9, 2007 6:41 PM

13,8,8,7,8, and a run
44 total PUs

Comment #253 - Posted by: dbones at August 9, 2007 6:41 PM

181#/M/37 yoa

172

33-30-30-30-30-25-24

I strategized, yet the last two rounds were somewhat of a max effort... it was a grip smoker!

Comment #254 - Posted by: rob miller CFSC at August 9, 2007 6:47 PM

181#/M/37 yoa

172

33-30-30-30-30-25-24

I strategized, yet the last two rounds were somewhat of a max effort... it was a grip smoker!

Comment #255 - Posted by: rob miller CFSC at August 9, 2007 6:48 PM

Been off for 3wks on vacation and a week sick. Been back at xfit x 1wk! Kicking my butt! Today 8 1/2 rounds 20,10,10,10,10,10,10,10. My calouses were kiling me, having a problem with grip too.

Comment #256 - Posted by: John at August 9, 2007 6:50 PM

400m run
10 pull-ups
400m run
9 pull-ups
400m run
8 pull-ups
400m run
10 pull-ups (got a second wind for the pull-ups here)
400m run
8 pull-ups
400m run

Feel pretty good.

Comment #257 - Posted by: Simon at August 9, 2007 6:51 PM

bw - 196.5
6 rounds
pull-ups - 8-6-6-6-5-4 (35)

Comment #258 - Posted by: cole at August 9, 2007 6:53 PM

35/M/175

6 rounds, no breaks

15-12-12-12-12-12 = 75 all kipping on a wet playground straight bar

I knocked this one out in my development and at the playground across the street. 400m distance was an approximation, but it wasn't short. I completed this WOD in the rain around 20:30 hours. It was probably one of the most refreshing workouts I've ever had after living in a blast furnace for the past few days.

Comment #259 - Posted by: Geo at August 9, 2007 6:53 PM

30yo/m/185

As Rx
6 full sets, finished last run
20, 13, 13, 15, 15, 15 = 91 pullups

Run speed really decreased as 20 min went on...a mess trying to finish at 8.0...

Comment #260 - Posted by: Big Jig at August 9, 2007 6:59 PM

5 rounds of:
400 m run
10 assisted pull ups

Comment #261 - Posted by: AFT Mommy at August 9, 2007 7:07 PM

6 rounds
treadmill runs
25,20,15,13,13,14 = 102

Comment #262 - Posted by: broot at August 9, 2007 7:10 PM

23/m/190

CFWU

rx'd

5 rounds
18,12,10,9,10

only got 16.26 in my gym decided to close 20 min early

Comment #263 - Posted by: Colin at August 9, 2007 7:13 PM

7 rounds
13,9,8,7,6,6,5 = 54


A little off because I did 8 rounds last time but I felt stronger doing this set. Next time at least 8 for sure.

Comment #264 - Posted by: Z Barrow at August 9, 2007 7:19 PM

5 round, 12,15,15,15 with assistof 40pds

Comment #265 - Posted by: shashyk at August 9, 2007 7:20 PM

27m/126/6'1"

6.5 rounds
10, 10, 5, 5, 5, 5 = 40
Ended on the run, no gas left for pullups

Went conservatively on the pullups, left forearm twing on lowering. Ran hard.

Jae

Comment #266 - Posted by: ThurzNite at August 9, 2007 7:33 PM

On Rings minimal kip (I can't kip well on rings)
8 rds + approx 200m run
20,12,9,8,9,9,7,8

Comment #267 - Posted by: JPW at August 9, 2007 7:33 PM

6 rounds 124 total.
40/20/15/16/17/16

Comment #268 - Posted by: Mike Giardina CFATL at August 9, 2007 7:40 PM

my first time making love to this girl

warmed up ~2.8k walk/jog intervals with sedentary dad and sis (hurray, he's finally starting to exercise at 63yo!)

6 rounds completed
20pr, 16, 14, 14, 14, 14 + completed a 7th run by 20:43

interesting phenomenon - this is the first WOD I can recall besting my expectations. Thought i would get 5 rounds. Became mentally difficult to keep givin 'er after that mark, but I did.

missed yesterdays WOD, those squats look tasty for tomorrow morning...

Comment #269 - Posted by: mike peiman at August 9, 2007 7:43 PM

4 rounds

accidently reversed the order of the rounds, did the pullups first. about felt like i was gonna die on this one. While runnig after 200m i had to remind myself that i was supposed to be sprinting not barely jogging.

pullups 20,15,13,15

Comment #270 - Posted by: ATC at August 9, 2007 7:46 PM

Ok, I'm not going to post times or reps. I'm to embarrassed. But at least I got started. We'll see how well she treats me next time.

Comment #271 - Posted by: Wyohawk at August 9, 2007 7:47 PM

285#/43 yom

sub jumping pullups

5 rounds and 64 jumping pullups

Comment #272 - Posted by: Kegger at August 9, 2007 7:48 PM

36/M/250

First time for this one.
Damn! I am heavy.

But it was FUN!

5 rounds
6 10 8 7 4

Can't wait for Tomorrow.

d

Comment #273 - Posted by: Biggdave at August 9, 2007 7:49 PM

24/M/148

7 rounds (33,18,17,15,15,15,2)= 115 total

I have to agree with Rob(#254) this was definetly a grip smoker.

Comment #274 - Posted by: Tommy CFATL at August 9, 2007 7:49 PM

46 yom 200

7,6,6,5,4,5,5,5

Comment #275 - Posted by: Kevin McClellan at August 9, 2007 7:49 PM

26/16/15/15/13/13

Comment #276 - Posted by: Wade at August 9, 2007 7:52 PM

f/24/105

6 rounds

20,20,15,15,15,4

Since my pullups were jumping, there was no 'max reps' really, i just decided on 20 then 15 (then ran out of time the last round)

all runs at 10mph on treadmill (fastest they will go)

Comment #277 - Posted by: laura at August 9, 2007 7:53 PM

F/34yo/145/5'4"

I just started Crossfit, this is my first post.

5 rounds: 11-8-7-5-4

All pullups were jumping or with some assistance. After the alloted time, I finished a sixth round with 3 pullups. Woohoo!

Comment #278 - Posted by: Dawn at August 9, 2007 7:53 PM

14,10,10,8,9,7,7,5, + 200M

70 pull ups 3.4 km's

Comment #279 - Posted by: Sam at August 9, 2007 7:56 PM

7 ROUNDS
400M ROWS
PU'S 10,11,12,10,12,11,10

Comment #280 - Posted by: JDale at August 9, 2007 7:56 PM

14,10,10,8,9,7,7,5, + 200M

70 pull ups 3.4 km's

Comment #281 - Posted by: Sam at August 9, 2007 7:57 PM


14,10,10,8,9,7,7,5, + 200M

70 pull ups 3.4 km's

Comment #282 - Posted by: Sam at August 9, 2007 7:58 PM

As Rx'd:

Justin - 6 rounds, 79 pullups
Russ - 7 rounds, 86 pullups
Tyler - 7 rounds, 72 pullups
Trev - 8 rounds, 105 pullups

Comment #283 - Posted by: Justin Farina at August 9, 2007 8:03 PM

M/17/135

8 rounds + 300M

13,9,8,7,7,6,8,8

Comment #284 - Posted by: vtam at August 9, 2007 8:04 PM

8 rds @ 12-10-8-8-8-8-8-8 pu

Comment #285 - Posted by: Ed H at August 9, 2007 8:05 PM

forgot to mention a total of 66 pullups

Comment #286 - Posted by: vtam at August 9, 2007 8:05 PM

May have been the heat or the squats from yesterday but my legs felt heavy. And at 145 I know they ain't heavy. Must of been the heat. 5 rounds 19,13,16,13,16

Comment #287 - Posted by: Jay M at August 9, 2007 8:06 PM

Complete as many rounds in 20 minutes as you can of:
Run 400 meters (Subbed 2-2.25 minutes of hard elliptical)
Max rep Pull-ups

Post number of pull-ups completed

6 rounds 63 total (13,13,10,9,9,9)

Comment #288 - Posted by: blades at August 9, 2007 8:12 PM

#136, Heavy D - That's impressive man, keep up the good work. you completed 7 rounds in less time than me, and I'm 27m/180#... really, good work.

#162 Edevine - agreed, I can relate too well - 35yo brother at ~280#, smoking, he used to be so fit.
Heartbreaking sometimes. But taking a step back from it, I'll just keep setting my own example and see if I can carve a path the people i love will want to follow...

Comment #289 - Posted by: mike peiman at August 9, 2007 8:14 PM

run was about 500m to the pullup bar
20
15
15
15
+300M or so

I can't believe some people did 8+ laps... amazing

Comment #290 - Posted by: newman at August 9, 2007 8:19 PM

also did the 7x3 squats today, all at 125

Comment #291 - Posted by: laura at August 9, 2007 8:20 PM

Subed row for run, and let me tell ya, the row takes a little off the pullups...

56/M/189 17,14,12,12,10

46/F/125 worked late, needed a day off

Comment #292 - Posted by: Dave and Belinda at August 9, 2007 8:24 PM

23 yof

130#

12-10-10-10-10

Subbed with vertical pull-ups.

Comment #293 - Posted by: Kristi at August 9, 2007 8:25 PM

hi from Australia,
35yo M 87Kg 9,9,9,9 no excuses

Comment #294 - Posted by: Jim Martindale at August 9, 2007 8:25 PM

26 yom

192#

15-10-10-10-10

Comment #295 - Posted by: BP at August 9, 2007 8:26 PM

0630 hours

5 rounds in.

10 Kipping pull-ups ea.rd.

slow on the run.

Comment #296 - Posted by: Steve in Chico at August 9, 2007 8:30 PM

165/m/20/5feet8
7.5 rounds
1-4 pullups
2-10
3-6
4-10
5-10
6-4

Comment #297 - Posted by: Kajan at August 9, 2007 8:35 PM

25/m/185

Nicole as Rx'd:

5 rounds - 7, 8, 8, 8, 6.

I'm smoked.

Comment #298 - Posted by: Richie at August 9, 2007 8:37 PM

50/195

6 Rounds
26-20-16-14-14-13

Comment #299 - Posted by: Ben S at August 9, 2007 8:38 PM

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/148

WOD as rx'd:

1. 30
2. 20
3. 15
4. 15
5. 15
6. 20
Total: 115 pullups

Running sucks, but felt alright about the WOD today.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Comment #300 - Posted by: Travis H at August 9, 2007 8:50 PM

23/m/175

15 mins (not enough time for the full 20), 5 rounds

400 m at 9.0 on treadmill at 1% incline

PU: 8, 8, 6, 6, 4

First time doing this workout. Suck at pull ups. Looking to improve next time.

Comment #301 - Posted by: Dover at August 9, 2007 8:52 PM

43yom/167lbs

First time doing this one. 5 rounds:
10,10,8,7,4

At least I have a lot of room for improvement!

Comment #302 - Posted by: win at August 9, 2007 8:55 PM

32/M/72"/165

WOD as rx'd

5 rounds plus 350m.
32-12-12-12-15
Should have switched grips to get a few more reps in but wasnt sure if that was allowed.
Each 400m run included 4 flights of narrow stairs to get to our CF space. The stairs at the end of each run was a brutal killer. Huge difference from running on a flat track or surface.

Comment #303 - Posted by: Kevin_nyc at August 9, 2007 9:00 PM

d - 29m/175

30,20,15,10,15,13 + 200m

tried a supinated grip on the round of 10 and grip failed real quick...mixed grip on the first round of 15 was also a disaster...stick to pronated grip from now on

j - 33f/125

10,10,10,10,10,5

Comment #304 - Posted by: dmarsh at August 9, 2007 9:03 PM

20/10/10/10/7/7/6/7
on the last set I got the 400m in but didn't get to the pullups.

First time doing this workout.

Comment #305 - Posted by: Sam at August 9, 2007 9:03 PM

6 rounds + 400m
27,20,18,16,15,10=106 PU

Comment #306 - Posted by: shark at August 9, 2007 9:03 PM

did this about 1 pm in FL, 99 degrees out. Should have waited til it got a little hotter I guess.
Ran seven quarters - between 90 and 100 seconds, and went 11-9-7-7-7-7 on the pull ups

Comment #307 - Posted by: Derek at August 9, 2007 9:13 PM

age 41
bwt 208#
15 min. stat. bike
300 jump ropes w/ 20# vest
CFWU minus pullups x 3
WOD: 7 rounds w/ 20# vest. 10 kipping pullups on each round.

Comment #308 - Posted by: MSR at August 9, 2007 9:13 PM

37m/185
no warmup (no time)
7 rounds, but the last pullups were in "overtime"
11/11/11/11/11/11/8
prob could have done more pu's in the early rounds...

Comment #309 - Posted by: dmic at August 9, 2007 9:15 PM

27/m/205
have not rowed in a long time so i subbed rowing for running today.
8 rounds
PU's-10/10/8/10/9/8/8/6
=69 PU's

Comment #310 - Posted by: Hobby at August 9, 2007 9:15 PM

crud, I did it backwards. Well, I got a good baseline for max pullups at least.

24/11/11/9/13/10/10
+ 10 + 50m

alternating pronated and supinated.

I shredded my callus on the very last rep, probably because I was kipping with a close, supinated grip. Now my index finger is a little numb. weird.

Comment #311 - Posted by: Ben M at August 9, 2007 9:16 PM

8 rounds
17/6/5/5/4/4/3/4

Comment #312 - Posted by: MIDN at August 9, 2007 9:19 PM

Am out of town w/ no pullup bar. Sub'ed PU's w/ max pushups.

finished 6 rounds of:

400m run
max pushups

round:
1. 48 pushups
2. 30 pu
3. 30 pu
4. 30 pu
5. 30 pu
6 30 pu

Comment #313 - Posted by: Grund at August 9, 2007 9:20 PM

20-20-15-15-15-11

170-24/m

Comment #314 - Posted by: Chris M at August 9, 2007 9:22 PM

M44/235#

6 rounds + 200 Meters
15,11,10,12,9,10

Comment #315 - Posted by: Brian V at August 9, 2007 9:36 PM

BW 171
Used Treadmill. 6 Rounds:
1. 30
2. 20
3. 18
4. 15
5. 12
6. 12

Comment #316 - Posted by: Gregg F. at August 9, 2007 9:42 PM

42 210#

6 rounds +350m, candy-a'd the pullups
15,15,14,14,13,12

Comment #317 - Posted by: mtvet at August 9, 2007 10:00 PM

M/38/6'2"/215lb
one month on crossfit and I have dropped ~8 lbs of fat.

Nichole KICKS BUTT!, especially MINE!

4 rounds in 17 minutes, subbed as follows:
assisted ring pull-ups (15x4 = 60)
400 Meter sprints as Basketball Suicide drills
(25ft, 50ft, 75ft, 100ft)x2 plus 200ft'
Heart rate monitor indicated MaxHR of 192, AvgHR 156, Cals 671.

one of the best work-outs yets... THANKS COACH!

Comment #318 - Posted by: SunDevilStormin at August 9, 2007 10:05 PM

6, 4, 4, 4, 2

I haven't exactly mastered the kipping thing yet. My splits on the 400 were all below 120.

Comment #319 - Posted by: Brandon Edgbert at August 9, 2007 10:07 PM

196#

Total Pullups = 104
Rnd1 - 30 pullups
Rnd2 - 12 pullups
Rnd3 - 15 pullups
Rnd4 - 15 pullups
Rnd5 - 10 pullups
Rnd6 - 10 pullups
Rnd7 - 12 pullups
Rnd8 ended with 150 meters to go on run

Comment #320 - Posted by: JDisch at August 9, 2007 10:13 PM

10
6
6
6
5
7
5

All strict pullups

Comment #321 - Posted by: Jeff at August 9, 2007 10:26 PM

10
6
6
6
5
7
5

All strict pullups

Comment #322 - Posted by: Jeff at August 9, 2007 10:27 PM

31yom/5'11"/192#

WOD as rx'd

6rds/61 total pullups

Heat in the CA High Desert SUCKS!

Comment #323 - Posted by: Jason Yucca Valley at August 9, 2007 10:29 PM

45 y/o – 6’ – 225#

As RX’d

6 rounds plus approx 200m

20, 18, 16, 14, 12, 10

90 pull-ups…School just installed new climbing equipment with the cool plastic coating…Makes for a very slippery grip…Forearms fragged. Nevertheless, kept thinking…At least I have place to pull this off…cool…3, 2, 1, go!

Runs, o.k., o.k. jogs…o.k. trots…kind of like…well visualize the Budweiser Clydesdales pulling the wagon…yes it is full…in all of their pageantry…Well that is what my attempts at running felt like…I have got to work on my speed!

Wayne.

Comment #324 - Posted by: wtp at August 9, 2007 10:35 PM

I can KIP! I'm quite excited that my kipping pullup is finally starting to work out. I can finally do more kipping pull ups than dead hang.

Today's workout felt incredibly good considering I went out last night. I've only had 5.5 hours of alcohol-hindered sleep. I should really learn to be more responsible with my drinking...

Warmup: I didn't feel like doing OHS...
~7 rounds: 3 s.press, 3 p.press, 3 j.press with an O-bar
10,10/8,8 GHD SU, BE
5,5/3,3 PU, Dips
I'm finding dips really hard lately.

WOD:
400m run (t-mill: 4x20,2x18km/h)
Max PUs (15,10,8,9,8,10)
PU numbers were proportional to my kipping technique/aggressiveness. I can't wait for the next WOD with PU's.

I implied in an earlier post that I would probably squeeze out ~10 rounds: Bahahaha...

Afterwards:
OHS
5x45kg
3x55 (dropped at bottom of 4th rep)
15x40
Very much in awe of the CrossFit elite's 15xBW OHS, I'll get there eventually...

Comment #325 - Posted by: timh at August 9, 2007 10:38 PM

#322

I keep forgeting to add:

Full CFWU x 3 - pull-ups
+ 75 Push-ups

Comment #326 - Posted by: wtp at August 9, 2007 10:41 PM

Wow, that was great!
1. 15
2. 10
3. 9
4. 8
5. 8
6. 9
7. 8

67 total

Comment #327 - Posted by: Phil Sarris at August 9, 2007 10:48 PM

bw 163 age 38
5 rounds
15,13,12,10,7
and 0.09 mi.
total 1.34mi. 57 PU

Comment #328 - Posted by: coop at August 9, 2007 10:48 PM

CFWU, WOD as rxd, 7 rounds, 22-15-13-13-12-11-12...

Comment #329 - Posted by: charlie from aus at August 9, 2007 11:32 PM

bw 90kg age 37
15
12
12
12
12
12
12
9
Total=96
Great W/O cheers ;-)

Comment #330 - Posted by: Andy NZ at August 9, 2007 11:57 PM

On a soccer goal with a fat, rectangle-shaped bar

Comment #331 - Posted by: Jeff at August 10, 2007 12:31 AM

7 1/3 rounds, 8 pullups per. Run was downhill out, uphill back.

Comment #332 - Posted by: JB at August 10, 2007 12:37 AM

M/21/150
ran 3 miles to the gym. heat index 110F outside.
6 sets total
6 pull ups each set
ran 1 mile towards home. walked last 2 miles home.

Comment #333 - Posted by: CFair at August 10, 2007 3:19 AM

6 rounds
22
15
15
12
12
10

Comment #334 - Posted by: TomO at August 10, 2007 3:45 AM

We did pullup first, then 400m.

M34/89kg

10,5,5,5,5,4,4 +1min

M31/66kg:
13,9,6,7,6,6,5 +4rep

Comment #335 - Posted by: MaTePe at August 10, 2007 4:08 AM

bwt 170
cfwu x 2
wod: 30, 17, 12, 16, 14, 14, 16 = 119 plus 350m.

Comment #336 - Posted by: bleedcf at August 10, 2007 4:37 AM

m/45/185

CFWU X 2, no pullups and subbing pushups for dips.

5 rounds, 15 pu per round (75 pu)

When pu finished, found that I'd gone 1 minute overtime.

Comment #337 - Posted by: TomF at August 10, 2007 4:41 AM

5 rounds
10
9
7
6
5
Ran out of time...I cannot believe some of these scores people put up..awesome.

Comment #338 - Posted by: Nick G at August 10, 2007 4:45 AM

Modified CFWU x 3
5 x 45# OHS
10 x push-ups
15 x sit-ups
10 x back-extensions
20 x double leg single jump rope
10 x right leg single jump rope
10 x left leg single jump rope

"Nicole"

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

Total rounds = 6 Full + ~160m run

Pull-ups = 15/10/10/7(chin-up)/8/9 = 59

PR on Nicole by almost 1 full round and 8 pull-ups

Comment #339 - Posted by: Nicholas Burgett at August 10, 2007 4:46 AM

Late to the party.

20/20/15/15/15/15

Comment #340 - Posted by: Steve Liberati at August 10, 2007 5:41 AM

9Rds
15,15,10,12,10,12,10,10,10
C&P Hill Run
Swinging Bar

Comment #341 - Posted by: Adc (CrossFit Sydney) at August 10, 2007 5:45 AM

did this one late last night.

7/8/7/7/5/5 - Kipping mostly

Comment #342 - Posted by: James Hull at August 10, 2007 6:03 AM

43/m/168

ran 3.7 miles, 30:50 min

100 Pull ups, 11 min

starting to train for a 10K run

Comment #343 - Posted by: moglee at August 10, 2007 6:21 AM

8 rounds 1 x-tra 400
PU'S
15
15
14
14
14
13
13
12
I guess that's ok for just having my 2nd. baby 5 wks ago....

Comment #344 - Posted by: jodi at August 10, 2007 6:27 AM

Done on friday 10/8/-7, right after the 7x3 squats
Nicole: 5 rounds with 12 sec left
21-16-14-15-12 reps of pull-ups. Nice workout.
have fun, Johan

Comment #345 - Posted by: Johan Nederhof/Rotterdam at August 10, 2007 6:33 AM

went 6 rounds
10,11,10,12,11,13
400m 7:30 pace
Had to run to second floor of gym between sets and also assisted my training partner during pull ups.

Comment #346 - Posted by: Scott/Homicide Supervisor at August 10, 2007 6:34 AM

5.5 Rds 23/20/17/17/12 runs in the heat of the day, and pulls on fat bar.

Comment #347 - Posted by: Mike in the Ro at August 10, 2007 6:42 AM

7 rnds / 91 Pull Ups
20/15/15/12/13/11/5

Comment #348 - Posted by: steve hb at August 10, 2007 7:05 AM

38/F/5'10"/160

Pullups with 30# assist on gravitron. Changed grips a few times.

5 complete rounds plus 400m right at 20:00. Added another set of pullups to even it out. Finished at 20:49

11/12/7/9/9/9

Comment #349 - Posted by: Wendy at August 10, 2007 7:07 AM

106#/33yom

WU: 0.5mi run to track

WOD: as Rx'd (kipping pullups on fat bar)

8 rounds, 90 pullups
pu's: 17-12-12-9-10-10-11-9

Usually have a small bar for pullups at home, but did this one at the school track using the overhead bar on the kid's swings for pullups (~2.5-3.0" dia.) - much more difficult and tore up my hands in different areas than I'm used to.

Comment #350 - Posted by: bylam at August 10, 2007 7:17 AM

6 rounds plus 100m in 20min
PU's
11, 10, 10, 4 (hand slipped), 9, 9.

Comment #351 - Posted by: Tim at August 10, 2007 7:18 AM

8 rounds, with a minute to spare
20, 10, 10, 10, 10, 10, 10, 11

I'm looking forward to doing this one again. If I can shave a minute off, I think I can get 9 rounds.

Comment #352 - Posted by: Foz at August 10, 2007 7:19 AM

35/195lb
Colorado Springs

25,12,12,12,12,12

Comment #353 - Posted by: Brent Maier at August 10, 2007 8:02 AM

35/M/84kg

Can't run (asthma) so I double-substituted - 500m row for 400m run, 50 SDHPs for 500m row (no rower). The recommended sub is another similar activity for time, but I prefer to sub a distance or reps so I can improve the time.

5 rounds, first set of SDHPs unbroken, rest broken into 10s and 15s.
Pullups 10, 5, 6, 5, 2 (last set jumping).

Comment #354 - Posted by: PVD at August 10, 2007 8:09 AM

26yom/175

6 1/2 rounds: 17,15,12,12,10,11

Comment #355 - Posted by: Svor at August 10, 2007 8:19 AM

The runs kicked my butt today. The temp was about 120 here in iraq.

completed 7 rounds of running and 6 of pullups.

36-18-14-13-15-12 = 108 pullups

Comment #356 - Posted by: Anthony W. at August 10, 2007 8:25 AM

5 rounds

Pullups - 15,12,10,10,10

I was dead today, should be able to get at least 6 rounds on a normal day.

Comment #357 - Posted by: Troy - St. Louis at August 10, 2007 8:32 AM

f/28/106#

cfwu x 3

22-20-21-17-18-15 +250m

400s on treadmill at 1.5%. switched to left palm in right palm out at fifth round.

1000m row

Comment #358 - Posted by: anna h at August 10, 2007 8:34 AM

As Rx'd
25yo/m/172

7 rnds

11/10/8/7/7/7/10


Working out in a new gym where the cardio and closest pull up bar were about 50m away from one another and I kept having to change treadmills as other people kept on going on the one I was using. Would really like to try this one in my gym at work to see if I couldn't get another round in.

Comment #359 - Posted by: Matt W at August 10, 2007 8:41 AM

6 rounds plus 200 meters
15 strict
10 strict/3 kipping/2 jumping
8 strict/3 kipping/4 jumping
5 strict/3 kipping/7 jumping
5 strict/3 kipping/7 jumping
5 strict/4 kipping/16 jumping
100 total

Comment #360 - Posted by: Brent F. at August 10, 2007 8:53 AM

Did this one on 10 Aug
CFWx 2 (only 5PU's)
7rnds, time ran out somewhere on the 8th 400m. First 3 set of Pullups done on rings
1 15
2 15
3 11
4 20
5 15
6 20
7 15
Nice change up. I think the real Nicole is much nicer, though!

Comment #361 - Posted by: Robert@Combat Outpost at August 10, 2007 9:03 AM

F/30/116lbs

4 &1/2 rounds
Pu's 10,9,10,8
5 400 meter runs
(The 1st 2 were sprints last 3 were hobbles) =)

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Comment #362 - Posted by: Verve at August 10, 2007 9:07 AM

M/35/166

7 rounds, ring pull-ups/run approx. 400m (around park)

Began with pull-ups, 10 reps
Final set: 3 reps

Comment #363 - Posted by: Theo at August 10, 2007 9:44 AM

M 32/182#
8 rounds
10/8/8/8/7/7/7/6

Comment #364 - Posted by: Brawny at August 10, 2007 9:53 AM

30/20/20/18/16/24

128 up from 119

Comment #365 - Posted by: brent colson at August 10, 2007 9:58 AM

17/17/11/15/11/13 = 84

previous = 21/12/12/10/12/1 = 68

Comment #366 - Posted by: ChadC at August 10, 2007 10:06 AM

6 rounds of pullup+45#x3 and skip 2:00; total 21:00

Comment #367 - Posted by: James N at August 10, 2007 10:09 AM

M/23/210 6'4"

9 laps, 38 pullups

Working on kip, bar was big and slippery, run was on a track. Played 3 hours of soccer after that.

Comment #368 - Posted by: Andrew H. Meador at August 10, 2007 10:13 AM

18 15 15 12 14 15

Comment #369 - Posted by: nickB at August 10, 2007 10:36 AM

m 31 6'3 215

man, there was a lot of standin around feelin sorry for myself during this one.

6 rounds
20, 17, 15, 13, 13, 12 = 90

run on t-mill at 2%, between 9 and 10mph

Comment #370 - Posted by: the dude abides... at August 10, 2007 10:59 AM

20, 16, 10, 13, 10, 13 = 82
first round palms out, second palms in, repeat
On Bayshore and guessed on 400m.
It is a bit warm out -- thermometer says 95 degrees
Still, 3,2,1, go.

Comment #371 - Posted by: Garth at August 10, 2007 12:59 PM

J: Had to row in the garage (100 degrees, 80+% humidity outside...so only about 90 degrees and 70% inside)

1: 40 pu
2: 20
3: 20
4: 21
5: 18
6: 15
134 total

Comment #372 - Posted by: Jeremy and Nicole at August 10, 2007 1:03 PM

late post...

33M / 185# / WOD #155 / CFT 825

CFWU

"Nicole", PU on rings(20, 15, 10, 10, 5 = 60 total)

First hack at Nicole. I ran out of time during the last set of pullups. Next time plan reps for 5 sets = 75 total.

Comment #373 - Posted by: wilson at August 10, 2007 1:12 PM

M/31/197
wu: 2x15 45# OHS
Did the first 2 rounds with a 500m row until I figured out that was gonna kill my pulls and switched to runnin 440 yards.

6 rounds:
pu: 20, 15, 12, 12, 12, 12
last set of pulls put me just a bit over 20 mins

Comment #374 - Posted by: davej at August 10, 2007 1:14 PM

sub'd push ups for pull ups because no pull up bar at track--

Karen - 28 yof/130.5 at home
15/15/15/15 girl/15

Vince - 37 yom/141.5 at home
20/20/20/20/20/20/20

Comment #375 - Posted by: ItIsKaren at August 10, 2007 1:15 PM

Day behind - feeling under the weather the past week or so.

M/48/149

32
22
20
20
17
20
+ 3/4 of a 400 m on rd 7.

Last time completed 7 rds but 8 fewer total pu's.

Lungs burned for a good hour after this one. Followed with the shoulder wod (posted there).

Comment #376 - Posted by: ScottH at August 10, 2007 1:16 PM

Age 35
BW 145#

As rx'd:

30
25
21
20
18
17
15

Comment #377 - Posted by: Shawn B. at August 10, 2007 1:20 PM

cfwux10 reps of squats,dips,ghd sit-ups, back ext, and push-ups

in 20 minutes did:
6 400's
12 10 8 6 4

last 400 run completed at buzzer.

Comment #378 - Posted by: brian t at August 10, 2007 1:24 PM

Charity-
runs outside
30-20(R)-17-16(R)-20-15(R)+about 300M

Comment #379 - Posted by: JEFF AND CHARITY at August 10, 2007 1:32 PM

M 34/170

7 rounds + 400 meter run in 20:36

fighting arm injury a bit so pu's varied from 9 reps to 5 reps per round

Comment #380 - Posted by: J.Brown at August 10, 2007 1:33 PM

15,15,15,15,15,15

Comment #381 - Posted by: ZMAN at August 10, 2007 2:04 PM

5 rounds + 400m

16, 15, 14, 12, 12

Comment #382 - Posted by: davidmaui at August 10, 2007 2:23 PM

Day behind. Heavily managed on PU to protect hand injury.
6 rounds + 350M (completed round 7 @ 21:17).

1st time with this. Amazing that there are still so many weaknesses...

Comment #383 - Posted by: bingo at August 10, 2007 2:46 PM

Oh yeah, 12/10/10/10/10/10/10

Comment #384 - Posted by: bingo at August 10, 2007 2:46 PM

41/163
6 rds + 400 m
20
15
10
12
10
12

Comment #385 - Posted by: geof at August 10, 2007 3:19 PM

45/220

6rds
15,14,13,10,10,2

Comment #386 - Posted by: Ron at August 10, 2007 3:52 PM

(Done a day late due to taking some time off)
CFWU x3 (1/2PU's)

WOD
20
20
20
20
15
15
15
Tot: 125

Went a little longer then :20, I knocked the sensor off the treadmill and made up for the time lost at the end. I can feel that break I took now big time!

Bone- Hit me up.

Get some, Go again!

Comment #387 - Posted by: DJ at August 10, 2007 4:04 PM

CFWU X 3

WOD
8 rds
31, 28, 25, 21, 20, 18, 15, 15

Comment #388 - Posted by: Terry at August 10, 2007 5:49 PM

20,13,13,11,10,10,10 @station 3

Comment #389 - Posted by: Rob @ LFD at August 10, 2007 6:21 PM

8 full rounds with an extra 400M
18, 7, 9, 8, 8, 7, 7, 6

Comment #390 - Posted by: nsb at August 10, 2007 7:25 PM

m/32/180

12/8/7/8/8/6

Comment #391 - Posted by: Jason S. at August 10, 2007 7:35 PM

42-year-old male, 225 lbs

6.3 rounds:

21 - 8 - 10 - 10 - 9 - 6

Followed by 200-meter run (hence the .3)

Comment #392 - Posted by: CaptainVictory at August 10, 2007 7:40 PM

30-20-15-13-14-8(cut off by the bell)= 100
better than last time and better than I expected.

Comment #393 - Posted by: Sue Ady at August 10, 2007 7:52 PM

6 rds & 71 pullups in 22 min - run in field 0

Comment #394 - Posted by: smb at August 10, 2007 8:04 PM

Bwt:156
1. 10
2. 8
3. 9
4. 8 started fifth rd go .07 mile

Comment #395 - Posted by: Buela at August 10, 2007 8:07 PM

45/m/180
10/10/8/8/8/9

Comment #396 - Posted by: Ben at August 10, 2007 8:13 PM

5 rds + 400m in 21:25. 20,14,10,11,11 = 66 vs 60 in 5 rds + 400m 12/11/06 in 21:26. 10 min ellip wu 17/17. hr avg 134, hr max 175. ran 400s at 8.5 to 8.7 mph.

Comment #397 - Posted by: kevin o at August 10, 2007 9:02 PM

Age 51/BW 245#
4 rounds + 200 meters; finished off round 5 in 22:58. Pullups jumped (10/8/9/9/9)

Comment #398 - Posted by: stan k at August 10, 2007 9:03 PM

6 rounds plus 100 meters

Did 500 meter row instead of run bad ankle

15
7
8
8
8
10

Comment #399 - Posted by: DustinW at August 10, 2007 9:47 PM

(done 8/10/07)
15,13,10,10=48 in 19:35...HR avg 156 max 180
Did one less round than last time, but same number of total p/u's.

Comment #400 - Posted by: Mike Scott at August 10, 2007 9:49 PM

M/32/165

2800m (7 x 400) + 275m

22/11/10/8/10/8/7 pullups

total pullups = 76

Comment #401 - Posted by: LMD_Mike at August 10, 2007 11:18 PM

M/26/200

6 Rounds

pullups:

20
20
10
10
10
11

I think I could have reached 30 if I wasn't so gassed from the run. Should try some other time to see what real max is.

Comment #402 - Posted by: Caleb T. at August 10, 2007 11:36 PM

M/31/162

4 Rounds (+ 300m)

pullups:

15
10
10
8

total: 43

Comment #403 - Posted by: Curtis B at August 11, 2007 3:44 AM

28/m/210

Had to do this one a little different due to time constraints. 1mile, 50 PUs then mile run home. 20:23 No time for a proper warmup

Comment #404 - Posted by: John D. at August 11, 2007 6:25 AM

38/m/196#

8 rds, using rings (no bar)

9
8
9
9
9
8
8
7

Total: 67

The run killed me, likely due to squats from yesterday. This one "looked" easy [on paper]......

AL

Comment #405 - Posted by: Allan Luomala at August 11, 2007 6:57 AM

At home

4 rnds + 400m

15/16/13/16 jumping

Comment #406 - Posted by: EMelton at August 11, 2007 7:10 AM

BW 170

as rx'd

8 rounds+110 Pull-ups (35/15/10/10/10/10/10/10)

Comment #407 - Posted by: Eric O at August 11, 2007 10:17 AM

Ran outside at CHS track

Did PUs on chain link fence

7rds + 400m

12-12-12-10-10-10-10

Comment #408 - Posted by: df404 at August 11, 2007 10:30 AM

5/12/11/8/8/7 jumping after 1st rd

Comment #409 - Posted by: David Burns at August 11, 2007 10:47 AM

m/38/175

CFWUx3

6 rounds

15-12-8-8-5-8

=56

Comment #410 - Posted by: Adam W at August 11, 2007 2:03 PM

runs on tread
no-kip PU station
18/12/12/10/10/9/9 = 80

Comment #411 - Posted by: CodyC at August 11, 2007 2:11 PM

21 y/o male 207#

10-16-10-7-7-7
57 pullups
2400m run

in 20 min

Comment #412 - Posted by: firemcghee at August 11, 2007 4:16 PM

10-6-4-4-2-1-1

Did regular pull ups because I couldn't kip without looking ridiculous... I will work on it. Did 20 jump squats instead of 400M, probably not a proper substitute but it kicked my ass. Next time my goal is do to it as RX'd

Comment #413 - Posted by: captainampersand at August 11, 2007 4:21 PM

9 rounds. Strict pullups

11,6,7,5,5,5,5,5

19.47mins

Comment #414 - Posted by: BarryT at August 11, 2007 4:25 PM

22/m/175

Did this a few days late...

(If memory serves...)

7 rounds
12,6,8,7,6,5,5

Comment #415 - Posted by: bklyn_chris at August 11, 2007 4:54 PM

31/m/188

Felt pretty weak today.

5 rounds plus 200 meters

11,13,11,9,8

Comment #416 - Posted by: BJackson at August 11, 2007 5:51 PM

2 Mile Run
15:45
Then

20 Double Unders
10 Pull-ups

7.5 Rounds
Tough Workout

Comment #417 - Posted by: dyagg at August 11, 2007 6:29 PM

M/34/170
12
13
10
12
10
12

Comment #418 - Posted by: EJ at August 11, 2007 6:40 PM

cfwux3
as rx'd
27,18,15,14,13 in 19:05 and quit...couldnt motivate to burn up last minute on the road

Comment #419 - Posted by: G.Luke at August 11, 2007 7:56 PM

M/38 (for another week)/190

I've been off for a couple of weeks nursing an injured lower back after some poorly executed push-jerks. I've had the sports medicine doctor and physio slip everything back into place. and a wonderful Polish masseuse work the muscles out of spasm. Running is still out of the question, so I subbed two-minute sprints on the bike (four tabatas) for each 400 metre run. A good sub, I think, with the tabatas. Another six weeks to full recovery, they tell me. In any event...

20
15
13
10
10
10
10... all kipping.

More better faster

Comment #420 - Posted by: Marty at August 11, 2007 8:00 PM

7 rounds in 22:34
will never use treadmill for 400 again too much transition time.

Comment #421 - Posted by: markd at August 11, 2007 9:54 PM

6 rounds, 78 PU's
20, 13, 10, 13, 12, 10

Comment #422 - Posted by: Lycurgus at August 11, 2007 11:39 PM

8 rounds

12/10/8/8/8/8/8/8

Comment #423 - Posted by: Bishop at August 12, 2007 6:28 AM

as rx'd:

6 rounds:
Pull ups - 12, 10, 9, 10, 8, 8

Comment #424 - Posted by: ZG at August 12, 2007 6:45 AM

9 rounds

12, 10, 8, 8, 8, 8, 8, 8, 8 pullups

400 estimated

Comment #425 - Posted by: Ben B. at August 12, 2007 7:09 AM

38-26-21-18-18 = 121 (106 last time)

Comment #426 - Posted by: dan colson at August 12, 2007 9:17 AM

35/m/152/67

6 rounds

16-10-8-7-6-7 = 54 total pullups

Avg round: approx 3+ minutes

Comment #427 - Posted by: DocO at August 12, 2007 10:53 AM

6 rounds/107 pullups (plus 200m). Pullups went 30 20 12 14 14 17.

Did the pullups off the front end of our 55' quint firetruck. This worked pretty well, until I got to the last round. Nearly wiped from my 6th run, panting, disoriented, I pulled myself up to the ladder and grabbed a rung. My last thought before pulling was, "Man, that nozzle seems really close." I had grabbed the second-to-last rung, instead of the last rung like usual. So when I kipped, I bashed my forehead into the last rung. Thankfully I was able to hang on, rather than dropping to the ground like dead weight. I think that knock to the head gave me a little extra oomph, and allowed me to bang out a final 17 pullups before embarking on the last run. Now I have a nice little CF goose egg as a trophy.

Comment #428 - Posted by: Seldom Seen at August 12, 2007 1:32 PM

BW 127

6 rounds, just...20/17/15/15/15/12

compare to last time, 6 rounds + 400m run, but only 63 pullups vs today's 94. Better this time, but runs felt really sluggish, and on that first set of pulls I could have gotten a few more in, but fell off for laughing at something on the radio.

Comment #429 - Posted by: Sarah at August 12, 2007 1:35 PM

all runs at sub 7 min pace

19/13/10/10/6

21:28

first 4 pullup sets were kipping, last one strict

ran a little over time because a power spike tripped out the treadmill

Comment #430 - Posted by: smithwick's at August 12, 2007 2:10 PM

7 and a half rounds:
20, 20, 11, 12, 11, 10 amd 9 plus 260m.

Comment #431 - Posted by: Matt Townsend at August 12, 2007 3:38 PM

6 rounds + a little over 200m
12, 12, 12(R), 12, 10(R), 8

Comment #432 - Posted by: JENNY O. 36F/130# at August 12, 2007 5:53 PM

8 rounds +

Sub'd 2 mins of plyos for runs (intervals of depth jump, lateral jump, jump split squat, bag)

Pull-ups:
21
17
11
10
11
11
11
10

Comment #433 - Posted by: kramer at August 12, 2007 6:19 PM

Rounds were as follows
23/17/15/12/10 argh only 77 PU

Comment #434 - Posted by: AJonusas at August 12, 2007 7:18 PM

6+200m
21:20 for 7 rounds
30/17/9/10/15/11/10
wu=killed myself on stairs level 13/12/11 30 mins (old/harder stairs) cfwux1 minus pu's
tread 1Degree up various speeds, about 2 min laps.

Comment #435 - Posted by: gregev at August 12, 2007 11:06 PM

39/m/190

cfwu x 3

5 rounds
7,7,5,5,5 all strict form since haven't perfected kipping yet.

two weakest areas for me: running and pullups.

Comment #436 - Posted by: highschoolcoach at August 13, 2007 5:53 AM

M/48/5'10"/170

"Nicole"

400 Meter Run SUB Row
Max Pull-Ups SUB Lying Pull-ups

30/25/20/20/20/20

Comment #437 - Posted by: Louis Herrera Jr. at August 13, 2007 6:18 AM

"Nicole"

round 1: run 400m, 12 pullups
round 2: run 400m, 12 pullups
round 3: run 400m, 12 pullups
round 4: run 250m/ walk 150m (knee pain), 12 pullups
round 5: row 500m, 12 pullups
round 6: row 270m

total=60 pullups

Mike Donnelly

Comment #438 - Posted by: rosceaux at August 13, 2007 7:00 AM

6 rds in 19:56
400m on treadmill (8.0,.1,.2,.3,.4,.5)
strict pu's (12,10,10,10,8,8)

Comment #439 - Posted by: Trooper at August 13, 2007 8:11 AM

Age 35
BW 184

7 rounds

9,9,8,6,7,6,7 = 52
Last time was 45

Comment #440 - Posted by: Tim in VT at August 13, 2007 11:14 AM

5 rounds, run on treadmill
10/7/8/8/8

Comment #441 - Posted by: GinaC at August 13, 2007 2:24 PM

6 rounds exactly.

25
15
13
13
14
13

Comment #442 - Posted by: Bill Stock at August 13, 2007 2:27 PM

7 Rounds

11/10/8/8/6/6/6 = 55

Comment #443 - Posted by: TCash at August 13, 2007 5:17 PM

Cindy did rounds of 1:30 fast walk on treadmill, assisted pullups(1 less than max assist)
15 12 12 10 11+45 sec walk.

Comment #444 - Posted by: FireSmac at August 13, 2007 7:27 PM

32/M/5'9"/198

13
11
12
12
12

34/F/5'3"
sub: pullups with weight - 70lbs
20
10
15
10

Comment #445 - Posted by: Cooper at August 13, 2007 7:36 PM

20-15-10-10-10
+ 1 extra 4ooo after time expired

last time:
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!
Comment #317 - Posted by: Meyer at December 14, 2006 06:43 AM

Comment #446 - Posted by: Meyer at August 13, 2007 7:54 PM

38/M/190--SyracuseNY
Goal: 100 Pullups

As Rx'd: 24/20/11/14/14/15 = 98 (needed a counter to tell me I was 2 freakin' pullups off my goal!)
Completed round 7 run at 20:37

Comment #447 - Posted by: Dagunk at August 14, 2007 6:05 AM

5 rounds @ 6 pulls each

Comment #448 - Posted by: rudi at August 14, 2007 7:01 AM

M/22/151
2 miles
10 pullups each round

Comment #449 - Posted by: charles at August 14, 2007 8:26 AM

31/M/190lbs
6 rds
substituted 400m run with 500m row

Comment #450 - Posted by: Jamie Maillet at August 14, 2007 7:26 PM

Wow...6rounds...7rounds...
Man i barely got 4rounds done
10pulls each
18yr old Male..

You all put me to shame, should i be doing much better? doing crossfit for..maybe a month or so, and weightlifting for years before that. So much for being in shape :o?

Comment #451 - Posted by: Matt at August 15, 2007 3:19 PM

8 complete rds.
Pullups: 10+7+7+7+6+6+5+4=52

+1 rd. since Dec.
+ 8 pullups total since Dec.
+ 50 degrees air temperature since Dec.
= seemed to suck a lot more since Dec.

JF

Comment #452 - Posted by: John Frazer M/41/185# at August 15, 2007 5:22 PM

21:20, country course/swingset pullups

Run
15 u
6 f
8 u
8 f
7 u
7 f
run

Comment #453 - Posted by: paolo at August 16, 2007 8:28 AM

Couldn't always get a pullup bar when I needed one so just did some pushups as indicated:

20pu
5
20pu
20pu
30pu

Comment #454 - Posted by: Cameron at August 16, 2007 10:39 AM

14,10,10,8,9,7,7,5,+200m

Total 70 Pullups and 3.4km's

Comment #455 - Posted by: Sam at August 16, 2007 6:16 PM

7rnds 12/9/8/8/8/8/7

Comment #456 - Posted by: BDFG at August 17, 2007 4:01 PM

7 rounds
Run 400 meters
Max rep Pull-ups
Squat x 3 - 135/135/155rest
36:02

Comment #457 - Posted by: homerba at August 17, 2007 4:07 PM

6 rounds outside
35 20 12 14 12 14

Comment #458 - Posted by: mrader at August 18, 2007 10:55 AM

B225x12
db Shoulder P 50,75,80,85 (170:)
Push P 90db's, 135,185,185 (static hold)
Push Jerk 135,135

run qtr mile p pullups
<20min 4x(run+10p),run+9p,run+3p

Comment #459 - Posted by: johnmc at August 18, 2007 6:28 PM

5 Rounds as follows:

13, 7, 5, 6, 5 pullups

Bodyweight: 207lbs

Comment #460 - Posted by: Dan Patrick at August 19, 2007 12:50 PM

Done on 8/23, playing catch up. Did 5 x 5 shldr press workout first (from 8/22).

Then, "Nicole", as rx'd.
6 rds.
30-20-17-17-17-14 for a total of 115. Last time did fewer pullups (89) but got in an extra 400m. Wonder how that compares?

Comment #461 - Posted by: Dale Saran at August 23, 2007 9:59 PM

7 and a half rounds at
15-15-10-10-10-10-10=80

Comment #462 - Posted by: jdrushal at August 24, 2007 8:25 AM

7 1/2 rounds
7 7 4 5 4 5 4 = 36

Comment #463 - Posted by: EdC at September 11, 2007 7:10 AM

5 rounds
10 - 12 PU's in each round.
Done on Gravitron with minimum assist.

Comment #464 - Posted by: NYCRaider at September 21, 2007 6:19 AM

I have a question on rowing instead of running. I know the FAQ says to base the substitution distance on equivalent times, but i thought there was a recommendation of a 5:4 conversion (maybe because 500 meters is a nice basic unit for rowing). However, I can't find this recommendation on the site; is my memory of this wrong?

Comment #465 - Posted by: blades at September 27, 2007 11:19 AM

I have a question on rowing instead of running. I know the FAQ says to base the substitution distance on equivalent times, but i thought there was a recommendation of a 5:4 conversion (maybe because 500 meters is a nice basic unit for rowing). However, I can't find this recommendation on the site; is my memory of this wrong?

Comment #466 - Posted by: blades at September 27, 2007 11:21 AM

M/33/205

Did this one with a CF virgin at the gym, so we had to treadmill it.

7 rounds, 84 pullups total

Comment #467 - Posted by: moak at September 27, 2007 4:00 PM

5 ROUNDS
20
20
15
10
10
RAN 400 METERS BEFORE TIME RAN OUT. = 75
188/28/M

Comment #468 - Posted by: Laramy at September 27, 2007 6:05 PM

45yom/225lb/73"

rd1: 20
rd2: 15
rd3: 12
rd4: 15
rd5: 12

Comment #469 - Posted by: ronharris at September 28, 2007 6:51 AM

20:07
15,12,10,11,7,8

Comment #470 - Posted by: struth at September 28, 2007 10:54 AM

Well, this is my second day to do the WOD. Very humbling - 5 rounds, 15/10/8/8/6. It can only get better, right?

Comment #471 - Posted by: Chad at September 24, 2008 8:09 AM

20
21
22
23
10
13

Comment #472 - Posted by: dcyn at August 4, 2010 6:33 PM
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