Sweet!

should we do the same # of pullups each round?

#2: you are supposed to the the MAX number of reps you can for pull ups each round. I doubt that will be the same number as you fatigue.

Looks like lots of running - pullups are still weak.

That's my boy and my gym! YEAH JEREMY!!! You're such a rockstar! You make CrossFit South Brooklyn and me proud!

I feel so lucky that I have such a great gym and a wonderful group to work with. I'm learning so much as a trainer thanks to everyone there. David is as good as it gets.

We're a happy little family in BK

We're introducing a new class on Monday nights. This Monday is the first and it's free for everyone. So come on down and bring your friends!!

Yay CrossFit South Brooklyn and Jeremy!

AllisonNYC- How goes your crusade to convert Waterbury? I get the impression from his stuff on T-Nation that he will be a tough nut to crack. Good Luck!

Im interested in attending a Level 1 cert. However I don't want to make a fool out of myself, I've been Crossfitting for the past 3 months and I dont know if I could keep up with you guys. But I'm interested in learning more. Should I wait to attend a Cert? Also is there any difference in the LEO certs compared to the public certs?

FFChad : HA. Not good. A total failure.

He thinks "kip pull-ups" are destroying my shoulder and made me workout with 5lb weights today. I took off my CrossFit shirt just in case anyone was watching. I ran away the first time he tried to make me hold them. I think the mobility drills helped but I had to check my ego at the door.

I think I can learn a lot from him even though we disagree on a lot of things. He says he likes CrossFit but... blah blah blah. I'm trying to get him in the same room as a bunch of CrossFitters so we can gang up on him but I'm not even sure that will work.

Any suggestions are welcome. I need all the help I can get on this one.

It's so exciting to see our CrossFitters on the main site. We've got a tight group of very dedicated athletes and a really great vibe at our box.

For those of you who are curious, we work out of the Brooklyn Lyceum in Park Slope. The building was built in 1901 and originally used as a bath house. If you lift up the floor boards there are actually rows of century old bath tubs below us. It's a phenomenal space that is just perfect for CF style Strength and Conditioning. It's got a very "fight club" feel to it.

Pictured are Jeremy, John and Stephanie.

come check us out!

Hey, that's my gym and my friends in the CF Kids video!

Go, Duncan. I can't even do Diane with full HSPU yet! David's not too shabby, either.

Yeah CrossFit South Brooklyn. An amazing space with an awesome group of trainers and athletes!

South Brooklyn, I covet your gym. Damn.

Been waiting to do this one for a while. A few people did it when I was in Santa Cruz in February and it was awesome!

Allright, that was weird. Oh yeah, Crossfit South Brooklyn rocks.

South Brooklyn, what's that giant screen for? Do you guys watch movies in there? Looks like a great space!

What I learned with Nicole is to pace yourself. The score is total pullups, period. It seems most folks average 6 or 7 rounds. Keep that in mind when you are running and as you get into the WOD. So, don't leave yourself with 90 seconds on the clock when you hop down from your last set of pullups. Hope that makes sense.

6, 5, 4+1, 5+1, 5+1, 5+2

plus did the snatch workout before this one (need to work on form)

Nicole...nice...

-J

Jason, #16,

I have disagree that the score is "total number of pullups, period." The running counts too, so we post for each round. For example, last time I did Nicole I scored 23,17,15,13,12,12,12 for a total of 104 reps in 7 sets. Now with less running and more rest I could have matched that pullup total in 5 rounds but I'd have done less work.

Cute video, very funny ending.

Tony B., I'm startin' ta think you're all about the Skynyrd!

#19

Maybe it is 2 different ways of looking at it. I always thought it was total number of pullups.

I think the way to look at it is to try and do as many rounds of 400s AND pullups as possible. This workout is all about sustained high intensity.

20 minutes:
9x 400m
8x pullups: 22,15,13,12,12,11,10,10 = 105

I might be able to do, eight rounds, is that good? marwan from Baghdad, Iraq.

GO CFSB! AWESOME SHOT! The crew in brooklyn are amazing. I highly recommend checking them out if you haven't already.

M/22/6'1"/185

8 rounds with :15 seconds left
No track today because I'm not allowed to run on it when it's wet. Ran the football field 4x for the 400m runs and did ring pullups (no bar but there are rings).
PU's: 24, 18, 15, 13, 15, 14, 11, 17
Total: 127 pullups and 3840 yards
I've still got an hour before swim practice. I think I'll practice some cleans

Cool lookin' joint.

Nicole, huh?

Alright....nothin' to it but to do it!!

Another South Brooklyn Crossfitter signing on to give a shout out to Jeremy - a damn strong dude who can also seriously move his butt during metcons!

I am proud to workout with a community that knows how to go hard and cheer hard. Thanks Coach David for setting that tone and for being an exceptional instructor, and to Coach AllisonNYC for your unwavering support and knowledge.

#15 - We like to project the WODs while we work out to give us motivation ; )

That's a bad a$$ looking gym... kind of expect Clubber Lang to be doing pull ups off an I-Beam in the background...

13. Sweet

24/m/194
7 full rounds
8-8-8-10-8-8-8=58

6 rounds - 400 meter runs, 216 kipping pullups:

53
40
31
30
30
32 - made 32 as the buzzer sounded; still good for a few more reps.

Succeeded in my goal of 30+ pullups per round, but my runs were less than inspiring.

Fourth time in four cycles that I call the WOD. Of course, that's not particularly good, because when I predicted it, it was in the context, "Man, if 'Nicole' comes up tomorrow, I'm screwed."

43/f/5'6

5 rounds
total 100 pull ups

time 22.33

my 20 min cut off was somewhere in my 5th round of running

Nice work Kelly Moore - you're a tough act to follow!

'Nicole'
6 Rounds + 7th 400m with 145 kipping pullups.
Pullups went: 25/20/20/20/20/20

Finished run just before buzzer and finished with another 20 pullups so 165 total on the day. Grip is shot!

6 rounds + 400m Run + 6 KPU (did extra pull-ups to finish up the round)

13
11
9
8
7
8
6 (didn't count)

Nicole

Run 500m/Jumping PUs

12/12/15/17 +200m

Nicole

Subbed 1.5 minute cycle sprints x 7 for 200 m run.

PU

22/20/20/20/18/13

5 rounds at a gym out of town. Still can't do BW pull ups and they didn't have a gravitron so i did lat pulls at 60#.
10
10
8
8
8
and 1.5 of a run

Kelly-Somehow the words "less than inspiring" don't seem to fit your post. I won't even get half that many PUs. I'm inspired!

33 m 193#

5 rounds:

21+15+11+12+10=69

Did some kettlebell swings just for fun because we don't have kettlebells where I'm from.

It's getting hotter in KAF. I can't wait until summer.

Sunday musings (did ya miss me?)...

1) ROM/Form. Check out David's DL form on a 6-something "Diane". The top of his head gets to his hands on each HSPU, too, with most going head-to-mat. Anybody else like me wish THEY had CF as a teenager, maybe with Jeff and Mikki as coaches too?

2) Home. "The Heir" is home on spring break for a couple of days. Mrs. Bingo remarked that it felt good to come downstairs and see his coat over the banister, even though we know we won't see him until the crack of noon. It still amazing how empty the house feels when the first-born is away, and how crowded it feels when he is home. "Lovely Daughter" is off to school next year and "Li'l Bingo" 2 years thereafter. I know it's our job as parents to get to this stage, but it's bittersweet all the same.

3) Choice. The overwhelming majority of us are presented with choices, options, on a daily basis. We must choose between "want" and "need" over and over again. It's sometimes hard to find a bright line between the two, but no one should doubt that there is a difference and that we have a choice. We can and must choose to cover our "needs", often at the expense of our "wants".

It is the nature of life that some who are more fortunate will have more of their "wants" than others. What strikes me is how often people confuse "want" and "need", and how often people are unwilling to make the choices necessary to cover their "needs" prior to acquiring their "wants".

In times gone by this concept was so obvious that no one spoke of it. Our parents, grand-parents, and great-grand-parents simply did what was necessary to cover the "needs" in their lives, and did so without talk of the "wants" that were foregone. The called it SACRIFICE if they spoke of it at all, but really what they were doing was making the choice to cover their needs at the expense of their wants, and they did not ask for help in covering their "needs" so that they could have more of their "wants"; only those who truly could not cover their "needs" allowed themselves to be helped.

I would not offer suggestions to any individual regarding the bright line between want and need in their life, only thoughts informed by the choices I see being made chez bingo and in the neighborhood. One doesn't need to drive a Cadillac if driving a Malibu will free up enough money for a child to go to college. One does not need a 50 inch flat screen TV if a 30 inch tube will free up enough money for new work clothes. One doesn't need a new Siverado pick-up if a 7 year-old F-150 will free up enough money to afford health insurance premiums. One doesn't need an I-pod, an I-phone, more than one TV, $45 t-shirts with a fancy logo, leather seats and a Nav, or organic designer apples a $1 a pop.

It's like Crossfit, isn't it? Only you know if you had full ROM on that HSPU. Only you can choose your standard, choose to do it right. Choose to do what you NEED to do at the expense of what you WANT to do. Choose to sack up and learn the difference between your "needs" and your "wants", and sacrifice whatever "wants" are necessary to cover your "needs". Choices.

I'll see you next week...

Musings in the filter around 40.

M/31/5'7/176
Not a great day. I'm traveling, so I went to a globogym. The pullup bars were slippery and very thin. They looked like they are made of chrome or something. Killed my grip.
400m X 6
30,21,20,20,12,12
Total-115

48 yo M, 157#
8 rounds
38, 23, 16, 14, 14, 14, 14, 14

Total: 2 miles, 147 pull-ups

BW 172

6 rounds + 400 m

50/20/20/20/20/20

Total 150 pull-ups (29 rep PR)

Finished last 400 m as time expired.

28/m/5'11"/185 lbs.

7 rds
18, 18, 15, 14, 12, 11, 10 = 98 total

Oops! My math is a little off. Did 125 kipping pullups during the WOD plus the extra 20 after the buzzer for a total of 145. Guess I'm not that tough after all!

9 rounds
16/8/6/6/5/5/5/5/5
total: 61

previous: 9 rounds, 72 pullups

15,13,13,13,10,14+300m before the buzzer sounded. 78 this time, up from 66 last time, but still barely 1/3 of Kelly Moore. I guess it's always good to have a goal...

I like the look of that CF South Brooklyn gym. It looks like a place where you don't have to worry about dropping, slamming, throwing, yelling, puking, and bumping into the walls in a daze after a hard workout. You can just lie on the floor and astral project into the walls.

On treadmill in Baghdad, no sleep and missing my team. Go Team Mosul.
8 1/2 rounds of sprints
pullups 12,12,12,12,10,10,10,9 total 87

A nice 20 minutes workout. How hard can it really be, honestly?? Oh wait, it's CF. Nevermind. It's only as hard as you push. 3..2..1..

Beck: 7 rounds
15/13/12/11/10/9/10 (91 total)
Smith: 6 rounds
23/15/16/13/12/12 (80 total) + 400m as time expired
Bly: 6 rounds (sub pushups)
20/15/15/15/12/12 (89 total)

SWEET

Wasn't there mentally for the PUs...

14
13
14
10
10

and stopped with 1:25 left on the clock. Been sleep deprived since we had our little one in January, so WODs have been going steadily downhill since then.

M/32/164
cfwu x3 (skipped the pullups)
18
13
6
10
8
6

I really pushed to get that last set done.

CFWUx3
bullied my way through this
had to use the eliptical, ew... but did 800m instead of 400m
5 rds @ 20 pu each

32/m/215
14
10
10
10
6
6

6 rounds plus one run: 15-12-10-10-10-10

8 rounds plus 200m, 105 pull-ups:

25
16
12
11
10
10
10
11

First time for this one

32/m/210/6'5"

15/9/9/9/8/9/6

65 total

41/M/6'1.5"/172

Nicole as Rx'd, with kipping pullups.
5 rounds plus 400 m run.
Pullups: 25+14+15+10+13 = 77.

Ran outside on the Maryville Greenway, on asphalt; flat with a 3-4 m rise in the middle.
25 is my new PR for pullups in a row.

I had the misfortune to have the clock stop right at the end of the 6th 400 m run.

Contra the discussion above, I think if you run faster, you have more time for pullups. So really you have to do both (run fast AND do a lot of pullups), even if the score is just the pullups.

16
14
10
9
9

AllisonNYC -- Why are you working with Waterbury? I read a lot of T-Nation growing up, but haven't been back in a long time. When I revisited the other day, I really found it too focused on aesthetics rather than performance. Having said that, I always enjoyed Waterbury's articles. Are you training with him for a specific objective or is it just a friends working out thing?

34/M/77kg

As Rx'd:

1. 25
2. 15
3. 15
4. 15
5. 15
6. 15
7. 10

30/M/190

I thought I had done this before but I guess not.

As rx'd

1. 11
2. 8
3. 7
4. 7
5. 7

John

Random question: I saw that Coach B went with his son to the Good Luck Beijing contest -- does this mean that he will be looking to coach the US Olympic team? Anyone have any sources for this, I checked out the US Olympic WL page, but didn't find a 'head coach'.
Also from the rest day the other day, does anyone have a recommendation for any of Thomas Sowell's books? He seems to be quite a prolific writer, so does anyone have any suggestion if I were to choose one to start with? Apolloswabble?

once again, this was much, much harder than i expected. that always happens when i think something looks not too bad, or even fun.

after the pullups, for some reason, i had almost no gas left at all for the run. if i'd been doing jumpers i'd understand that, but i wasn't. so the 2nd and successive runs were miserable.

30/12/14/12/15/16 + 100m, for 6 rounds and 99 pullups completed. if i'd known that i would definitely have gotten 100...

oh, and my hands are bleeding again. hooray!

21/m/5'8"/135

Running and pullups are my strengths, so I worked on weaknesses instead:

5 rounds in 11:07
-1 Shoulder Press 95# (can't do HSPU)
-5 Ring Dips
-10 Pushups
-15 Situps

7 rds
pull-ups
20,19,18,18,17,16,15

400m run
3 runs @6:30 pace
4 runs @6:00 pace

7 rds
pull-ups
20,19,18,18,17,16,15

400m run
3 runs @6:30 pace
4 runs @6:00 pace

15
12
10
9
9
9

Strech machine up to 120 and 35

5 Rounds (20, 16, 12, 10, 10) = (68)

5 Rounds (20, 16, 12, 10, 10) = (68)

i had to do this in a globo gym today because my crossfit gym was closed. it sucked. i had to use a treadmill then when i was in the groove on my 4 round someone started doing some dumb single joint movement where i was doing my pullups so i had to run downstairs all the way to the other side of the gym to do my pullups for that round.

after all the headaches and the tread mill taking forever to pick up speed i was able to do the wod.

6 rounds
15/15/15/15/15/16 with 15 secs left on clock.

CrossFit and Globo gyms do not match!!

Greg A wu

asrx'd 6 plus

15,13,12,10,8,8

It obviously shows where I need more work. They have always been my weakness.

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

LTT #61: C Waterbury is a personal "friend" of mine. I met him at a seminar I went to that he was doing with Pavel and Alwyn Cosgrove. I went to the seminar for Pavel. I'm not really into Chads T-Nation stuff but he knows a lot about joint health and mobility among other things. He isn't JUST a T-Nation guy. He's the strength coach for Rickson Gracies guys and he wrote a couple of books too. He's a smart man which is why I can't understand why he doesn't LOVE CrossFit :) My shoulder has been bothering me for about a month so we did some drills which helped a lot. It feels better already so I'm going to keep doing them.

In his perfect world I'd never do another kipping pull-up or snatch. So I'll take what I can from him and throw away the rest. We don't have to agree on everything for me to be able to learn from him

Enough of that ;)

"GRACE" with 85 with time
3:48

PR with 95# is 5minutes flat. 10lbs makes a big difference.

LTT #61: C Waterbury is a personal "friend" of mine. I met him at a seminar I went to that he was doing with Pavel and Alwyn Cosgrove. I went to the seminar for Pavel. I'm not really into Chads T-Nation stuff but he knows a lot about joint health and mobility among other things. He isn't JUST a T-Nation guy. He's the strength coach for Rickson Gracies guys and he wrote a couple of books too. He's a smart man which is why I can't understand why he doesn't LOVE CrossFit :) My shoulder has been bothering me for about a month so we did some drills which helped a lot. It feels better already so I'm going to keep doing them.

In his perfect world I'd never do another kipping pull-up or snatch. So I'll take what I can from him and throw away the rest. We don't have to agree on everything for me to be able to learn from him

Enough of that ;)

"GRACE" with 85 with time
3:48

PR with 95# is 5minutes flat. 10lbs makes a big difference.

37/m/150

22
12
11
10
12
12
11

27/m/168

21, 12, 11, 10, 10, 10

35M/170

20,15,15,10,19 (finished at buzzer)

was thinking 6 rounds, but pullups took a lot out of me. walked lap #4, so 6 is doable with no walking

time to watch the Horns beat Kansas (I hope so anyways!)

Max rounds in 20 min:
30 yd uphill sprint
10 burpees w/pushup
Max Pullups

7 rounds:
15/9/8/8/7/8/7 (62 total)

12,12,12,12,12,12: 72 (last time: 70)

Puppies:
5 rounds of:
Run 200 M
12 jumping pull ups or beginner pull ups

11:49

Go CFSB!

It's such a fun crew, glad so see the Lyceum on the main page.

It really starts to feel like a WOD when you get some Lyceum grit on your palms.

As RX'd

14, 10, 9, 9, 8, 5 + 200m

My kipping pull up are the weaksauce

44/76"/191

1st time with this one

had to use treadmill and run steps to PU's - real timekiller - need to find an outdoor track with PU bar

CFWU (ex PU)x3x12

6 rds plus 100 yards

11/9/9/7/7/7 = 50

wasted at least one additional round between stations and warming up treadmill

7 rounds

10 pull-ups each round

1/4 mile runs on treadmill
Pullups:
25-14-12-10-12

5 rounds + .2 mi run

28/m/163

9 rounds plus 200m
18 15 11 10 9 10 9 9 9

16/M

Round 1: 2 pull-ups
Round 2: 3 pull-ups
Round 3: 2 pull-ups
Round 4: 2 pull-ups
Round 5: 3 pull-ups
Round 6: 2 pull-ups
Round 7: 2 pull-ups
Round 8: 3 pull-ups

5 rounds
9,7,7,5,5
Probably lost one round on transition between run and PUs. Should stop watch on transitions, maybe.

*All pull-ups and runs done outside - 65 degrees and sunny!*

29/M/6'4"/201#

Five rounds:
17-12-13-11-12 = 65

32/F/5'10"/155#

Seven rounds:
15-10-10-7-9-8-8 = 67 PR

I thought I wasn't doing very well; I got a side stitch in round 3 and had to walk about 200m; I also knew I wasn't pushing myself with the pull-ups because I was worried about a blood blister that was growing during the workout. But happy surprise - I did 18 more pull-ups than the last time I did Nicole, same number of rounds and everything :)

'Nicole' as rx'd

Run 5.75 rounds on treadmill @ 7:30 pace

Pull ups 30-30-25-20-20 = 125

can never get a good time for things like this , nowhere to do chins at track and likewise in gym ,with treadmills upstairs and bars for chins downstairs, plus you can't claim the bars or treadmills.just hope gym is quiet or people wonder who the nutcase is running up and down the stairs!

Did "Nicole of the Hill People":

100m Hill sprints (100m up &100m down, very steep and rocky hill)
Max pull ups on a fat goal post.

5 1/2 sprints
30-15-12-13-15=85 (should have pushed harder on the middle round PU, but felt pretty blown up from sprints)

37/m/175

round1: 40 (PR woo-hoo!!!)
round2: 20
round3: 18
round4: 14
round5: 14
round6: 20

total: 126

M/19/188/5'6"

As Rx'd: 5 rounds, pullups 21, 18, 15, 15, 18.

I haven't felt this bad post workout in quite a while.

Bwt: 134

As Rx'd

72 (pr for max reps)
32
30
25
26
21
14 (timer went off on rep 14)

Total: 220

6 rounds

.25 mile runs on treadmill
PU: 21-16-13-13-15-13=91

M/25/5'8"/156
7 rounds running 6 of pullups
13,10,15,15,15,15 total = 83pullups
wasnt feeling to good today, i can improve on this alot.

jon
m/27/6'1"/165
6 rounds running 5 pullups
7,9,10,8,8= 42 pullups

34 20 15 15 16 16 19 14 = 149 plus 198m (pr)

M/43/175

as rx'd
1. 17
2. 13
3. 12
4. 11
5. 10
6. 10 +7(45 secs left after round 6)
total= 90 pu

M/26/168/5'7"
6 complete rounds:
12
10
8
8
6
5
Total P/U: 49
a little intimidated and definitely humbled by some of the #'s being put up, Mahalo for the motivation.

30 M 6'0" 179

wod 6 rounds
18,15,12,12,12,12 = 93total

12, 8, 8, 3, 4, 10, 4

7 rounds, 49 pullups

Hey all,
Quick question about back squats. I am having a little trouble with the driving through the heels part and keeping my knees from going over my toes and wanted to know what people think about using 2.5 or 5 pound plates to put under your toes forcing you to use your heels. When I am using lower weight I have no problems its just when increasing weight and at the end of sets.

Thanks

Cass

#19 - and others

Always with a "running workout" the goal will be sustained intensity, that makes this workout all about getting as much work done as possible... you never (rarely) pace in CrossFit unless the request is for total load.

44/m/154

7 rounds
10
7
6
5
5
5
4

Elected to do the 400m on my bike as 1.5 min intervals at 290 watts each. Pull ups weak.

bw 170

8 rounds
pull ups dead hang

9/7/7/7/6/6/7/6 = 55

20/m/168

20 min
5 rounds as rx'd
15,15,15,15,20=80

47/m/180

on a treadmill (not much longer)

25
18
15
15 - alt grip
15 - rev alt grip
18 - palms in

= 106

44/m/159#

Nothing like posting after Speal to make you realize how much room for improvement you have.

7 rounds

25,15,8,12,8,12,12 = 92 pull-ups

I find that I lose track of how many rounds I do, and how many pullups each time. I believe that the following is about right, it's the best I can remember:

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

M/38yoa/158lbs.
CFWU X 3 X 15

Snatches: 7 sets/1 rep up to 150 lbs.

WOD: Nicole: 7 rounds - treadmill runs @ 1% grade

17/13/10/8/8/8/8 pullups = 72

M/23/150

CFWUx3

"Nicole"

5 rounds
20,16,12,13,13 (74 total)

as rx'd: 5 rounds
13-15-13-12-9
Trying to be like Kelly MOore when i grow up!

M / 26 / 5"11 / 160 lbs.

8 X 400 m

25, 18, 13, 12, 12, 12, 12 = 104 close grip pull ups

34/M/170

38,15,15,15,10,10,15=118

28/m/5'10"/~168

4x 400m (one+ turnaround)
3x (max) pullup; 20 each round
(10-5-5; 5-5-5-3-2; 5-5-5-3-2)

tough day. havent felt this bad in a while. the runs killed me. easily a 10% incline for last ~.15 miles back in to house, maybe more. pullups were deadhang to save shoulder, though i felt a hard stretch/crunch near the end.

27/m/5'10"/154

7 rounds

11-8-8-8-5-4-5

First time with this one. 400-m runs on 1/9-mile track (equal to 2-and-a-bit loops). Pull-ups on a Gravitron with weight-removal bar out of the way, because there was no pull-up bar near the track. The various part of the Gravitron really get in the way when you're trying to kip. Could do a lot better with a real pull-up bar.

M-25-245-6'4''

8 Rounds completed as Rx.

88 kipp pull-ups total.

-msp

6 rounds:
400m run
max pullups-
21
15
12
12
12
10

CFWU- minus pu's
5.5 rounds
Jumping pu's- 6,8,7,6,4
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

m/34/70/190

50pr,24,20,20,22
tm 7.5 each round

25/m/155

As rx'd:

7 rounds:
23,18,13,13,13,14,15

Run 4 miles
"Nicole"
pullups: 19,12,8,10,10,11=60
6 rounds
Last few rounds were at an agonizing jog.
Still perfecting my kip

Speal, you're not normal.

As Rx'd

Brade M/32/190: 50, 24, 20, 20, 22=136, 5 rounds

Ryan M/23/190: 14, 21, 17, 14, 13, 10=89, 6 rounds

Jim M/29/160: 23, 18, 15, 16, 13=85, 5 rounds

Tony M/24/205: 18, 12, 7, 10=47, 4 rounds

Kurt M/27/180: 9, 10, 8, 10=37, 4 rounds

Age=28
BW=185

25,25,20,20,15,15

Total=120 (PR)

That same feeling after doing Diane and Fran. My head is going to EXPLODE.

Oh by the way, be sure to check out this months issue of the CrossFit Kids Journal. Just hit newsstand and always as good as the last.

http://www.crossfitkids.com/

Can't thank Jeff and Miki Martin enough for their work. They really are a great set of role models for this community.

Didn't have access to a track, but:

Ran 5+ miles around Lake Hogarth (+hills)
15 jump kicks (per leg)
15 pullups

46/m/160

As Rx'd (1/4 miles on station treadmill/2:00 min each)

15, 14, 13, 11, 11, 11 = 75

6 rounds

d - 29m/170

20,20,20,20,20,20 = 120 (pr)

runs on treadmill

j - 34f/125

12,12,12,12,12,12 = 72 (pr)

treadmill

31
22
13(ahh crap)
18
16
13
total:113
M/23/5'9"/162

20/m/150

7 rounds

20
16
12
10
10
10
11

+200m run

8 rounds plus 28 box jumps
9/8/7/7/5/6/5/3
sub'd box jumps for running (got a fresh dump of snow this am)

41M/175#

1st Time with Nicole:

5 Rounds as rx'd + 275m (treadmill)

17-14-13-15-12 (71)

M/48/151

Had a little extra time so made up "Eva" that I missed. Gave myself a 40 min. time limit.

5 rounds for time
Run 800M
30 DB swing (30#)
30 PU

4 rounds completed 40:50

"Nicole" this week.

this was a good WOD, i tried to pace myself as ive never done this but i think i could of pumped up TM speed a little bit (8.5MPH), was still a great taxing workout tho!

13,12,12,12,11,10 = 70

my goal was 7 rnds. and keep p-ups above 10 every round. 1 for 2 today.

m/21/205
7 rounds + ~1/2 a lap
9,6,6,5,5,5,4
did some negatives on pu's afterwards for practice

M/27/175
CFWUx3 (only 5-10 pull-ups each round).
WOD as Rx'd:
33-25-21-21-20-20-20 = 160

So this was fun! I have a groin injury and am not able to do the 400 mtr sprints so I changed it up with 2 min of jumping jacks. Holy COW!!! My calfs were on fire.. Good times, give it a whirl ;D...

46/m/196

12,9,8,8,7,8,7,=59 pr( improving but still weak)

16/m/165/6'3"

6 rounds

Pull-ups: 20,17,14,12,10,9

93df midday

6 full rounds + 1 full run
9-6-6-5-6-6 (last 2 were jumping pullups).

Did 5x5 for bench today, worked up to 216x5 and got 220x4.

Pre-ankle rehab, kb work, skipping
Post-push up/chin practice- 20 push ups and 10 chins for 4 sets. Working on wider hands on push ups.

CrossFit Fredericksburg
Amy Jo/35/120 lbs of twisted steel and sex appeal
13
8
10
7
7
5
6
Tim/43/185
15
15
12
12
9
12
12

29/M/180

50% cycle. Therefore, "Nicole" AMRAP 10 min.
3: 16/15/12

Celebrating Saint Paddy's day last night did not help.

12/10/10/10/8/10

left treadmill running on 7.7 mph (2.31 mi)

good sweat!

51/M/155

6 rds
35, 20, 20, 15, 15, 15.

15 more than last time.

After last weeks 5K I googled "5K strategy" and came up with a lot of heart rate monitor advice, so I bought one. During Nicole my peak heart rate was 195, and the average was 179 during the 20 minutes, 92% of peak. I always THOUGHT I was close to my max during some of the wod's.

Fantastic work Speal and Kelly.

8 rounds run, 7 rounds PU. I could've pushed harder. Runs were a bit longer than 400m. PUs on vicious square bar, but getting better. Ran in socks, first time.

34m5'10"202#

107 pull-ups, 8x400m: 1:39,1:46,1:53,1:59,1:53,1:55,1:58,1:53
7xPU:15,20,16,15,15,14,12

24f5'6"110#

58 push-ups, 5x400m: 2:15,2:37,2:39,2:36,2:36
5xPush-ups:12,13,12,12,9

I'm so proud of her, she rocked. She couldn't do more than 4 push-ups max reps at beginning of year, running is also a big weakness for her.

20m165/6'2"

8 Rounds

11-8-8-8-8-8-9-5. The pull-up bar by the track is about six inches off from the wall, so kipping is really strange - kinduva frog kick thing. Felt awkward trying it out. Still means I need to work on pull-ups.

21/M/6'2"
7 Rounds, Legit pullups, none of that kipping or jumping bs that a Drill Instructor would boot me in the face for. All the way down, all the way up.

26
20
18
12
12
10
11

49m/5'10"/225
7 rounds + 75m
7,7,7,7,7,7,8 = 50 PU

45yom/176
Nicole R'x
6 rounds 30-25-16-15-15-14=115
last time 5 rounds 102

m/38/6'1'/220

couldn't run on the track because is was still wet so I ran the outside lane. It came out to more like 450 meters instead of 400. Also, no pull-up bar at the track so I used the back side of the bleachers. Anyway I got:
6 laps with 6 crappy pull-ups per round in 19:43. I can't believe a High School doesn't have any pull-up bars or even dip bars near their track. No wonder their football team sucks

55 pullups

40/m/160
first time with Nicole
5 full rounds
23/15/15/12/10 -75 total
treadmill on 2nd floor while the pu bar is in the basement.

my running sucks

M/46/6'1"/187
Nicole R'xd
20
15
15
12
12
12
Total-86

27/m/180

as rx'd: 6 rds (22, 18, 15, 15, 15, 17); total of 102 pullups.

ran up and down driveway at home

Haven't posted in a while since I was going to XFit Fairfax and doing the Primal Fitness Parkour boot camp. Also now traveling about 95% of the time.

Nicole (20 minutes):

[Almost] 7 400s and 6 sets of pullups: 26(pr),14,12,10,10,12 = 84 pullups

Finished the 7th 400 and did a 7th set of 10 pullups in a total time of just under 21 minutes.

After: 50 KTE

My traveling has gotten me better at the hotel room prison workout of 100 or 150 burpees for time while listening to bad foreign television programs.

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

Treadmill: 1ᵒ incline @ 8.0 MPH for 5 rounds.

Pullups: 30(PR) - 15 - 12 -12 (Too winded after first round)

25
16
14
15
13
13

Total: 96

WU: CFWU (w/o pull-ups)
WOD: 400m = 200m up hill, 200 down. Had to come in and out of house which slowed me down a bit but the bit of rest was welcomed!
1. 30
2. 19
3. 16
4. 15
5. 15
6. 14
Total: 109
+31 sec left on clock

bwt:151

as rx'd: 6 rounds, 185 pullups

male 46yrs/6'4" 238lbs = 6 rounds 30 jumping pullups each...go to 35+ next time.

bwt, 155

6 rounds
1 partial round of running

non kipping pullups: 20,10,10,12,8,10

Row 500M (ACL rehab)
4
4
4
3
3
4
Row 250 and timer went off.

With kipping pull ups "full extension" does this include relaxing the shoulder girdle all the way down?

7, 6, 5, 5, 4

Wasn't able to run becuase I am at work at the firehouse, so I did Angie again, but I dont have a pull-up bar here, so I used a tree limb outside of the station and a towel. I got alot less reps than before becuase those towel pull-ups take alot more toll on me. I loved them though!

Sat afternoon-
100 asst pull ups
100 push ups
100 sit ups
100 squats

Time= 19:44

HSPU 7-10-7-12-10

1 Arm snatch, 25#, 15 rep each arm x3 rounds

Today- ran as far as 51 min got me, ~6+ miles
Erin

As Rx'd: Completed 7 rounds plus 100m.

1 - 17
2 - 11
3 - 8
4 - 6
5 - 6
6 - 6
7 - 6

Total pull-ups = 60

29/M/5'10/202lbs

6 rounds as rxd (8-8.5mph on the treadmill, #1 incline)

1. 20
2. 17
3. 15
4. 15
5. 10
6. 10
last two rounds of pu's were kipping
Bring on tomorrow!
P.S...GO TARHEELS

6 rounds in 19:15 (just couldn't start another 400 so stopped short)
Pullups: 9-6-6-7-7-6 (41 total)
Also had to go in/out of house and up/down a flight of stairs each time to get to the pullup bar.

6 rounds - 140 pullups

30/20/20/21/23/26

Speal - you are amazing, 72 pullups!

27/M/5'10"/170

10
10
7
7
7
7
7

15
15
12
12
12
12
+ 100 meteres

15
15
12
12
12
12
+ 100 meteres

22/m/170

16
13
12
12
12
10
10
+350 meters

7 rounds + 350 meters, 85 total pull-ups

28/m/185

25
20
20
18
13
plus one run

all runs at 9.5

RE: #48 "7 Rounds, Legit pullups, none of that kipping or jumping bs that a Drill Instructor would boot me in the face for. All the way down, all the way up."

Kipping pullups are as legit as you get. Looking to build nice looking lats (beach muscles), yeah regular pullups will do. Looking to build a functional and fit body that can perform various physical tasks that have tremendous survival value on and off the battlefield, kipping pullups are no match to "straight up and straight down" pullups.

M/35/180

7 rds in 21:32
19,11,10,9,10,11,8-78

Over time, but I wasn't about to quit in the middle of a round. I also think the runs were a bit over 400 M. I have to go clock it or pace it tomorrow.

I started off with some active stretches and three rounds of the CFWU minus the pull-ups and substituting push-ups for dips. (18:41)

For the WOD I completed 6 rounds in 20:21.

400m 1:40
4 pull-ups

400m 1:43
3 pull-ups

400m 1:45
4 chin-ups

400m 1:46
4 chin-ups

400m 1:47
3 pull-ups

400m 1:41
4 chin-ups

I finished off with a mile run (8:45) and some stretching.

F/37/5'6"/140

5
4
4
4
3
4
4

M/40/5'11"/185

6
4
5
3
4
3
5

HHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175
WOD as rx'd

25-20-15-15-15-12-10

HHHHHHHHHHHHHHHHHHHHHHHHHHHH

50 yoa new guy...

7 rounds of 1/4 mile
8,6,5,5,5,5

Wish I could do that kipping thing....maybe I could turn in some bigger #'s, but still in all....good progress.

7 rounds as Rx'd
30-15-15-20-15-15-18

M/40/195

Ran for 1:30 minutes out then turned back and ran home. Got up to house #61. Ran that distance each time. Should be close to 400M, maybe a bit more.

5 sets total.
3,3 (slight jump)
10,10,10 jumping from larger platform

6 rounds
40
27
23
21
20
18 all overhand kipping = 149

started with pull-ups ...whoops. Finished 18 at 19:40.

sorry counted total pull ups 52 7 rounds. Hot damn ive achieved average crossfit!

7 Rounds + 200m
15-11-10-10-11-11-10
78 total
36 yom
bwt 154

ALLISON, #8

JUST PLANT THE SEED AND WATER IT EVERY SO OFTEN. THEN STAND BACK AND LET IT GROW.

ROBERT S.
TUCSON, AZ.

Did dips instead of pull ups...did a pull up workout the day before

Seven rounds of running and dips

Dips
14
14
11
11
10
10
11

Adds up to 81 dips

42
24
19
21
20
16
Total 142
Finished on the run.
Time to go to work.

Speal you beast!

-Dutch

36yom/6'/200

Nicole

run~500m block
max pullups

5 rounds/100 pullups

FEELING BETTER BUT STILL COULD USE ANOTHER DAY. I'LL BE BACK. I'V BEEN ASSIMILATED.

ROBERT S.
TUCSON, AZ.

56 Jumping Pull-ups
(5 rounds total)

AllisonNYC- Sounds like a great opportunity to pick a very smart guy's brain. Good luck with the shoulder stuff, if you pick up any 'magic bullets' please share!

So Kelly Moore had me at "my goal was thirty each round.." You are awesome and you kicked my ass!(my goal was twenty for five rounds plus whatever else I could get.
1:43--20
1:48--20
1:56--20
2:05--20
2:15--20
2:16--15
that kicked me harder than I thought it would.

35/m/70/170 35 degrees, snowing at 5003 feet.
12, 15, 15, 13, 10, 15 +350m
80 total pullups

M/5'11"/170
15
15
11
15
9

Had problems w/the tape job on my hands. Surfed later in the day..woohoo

Anthony (M/29/170)

I took it easy in the gym since I had a lot of heavy work outside today.

Chinups
BWx10
BW+25 x 5
BW+30 x 5
BW+35 x 5
BW+40 x 5
BW+45 x 5
BW+50 x 5

Ring Dips
BWx10
BW+25 x 5
BW+30 x 5
BW+35 x 5
BW+40 x 5
BW+45 x 5
BW+50 x 5

These were done as supersets, chinups then directly to rings. Also practised some ohs in between sets.

Then 1 hour of smashing/shoveling ice (I will sleep well tonight!). Another 45 minutes of carrying sandbags upstairs and spreading sand outside.

25,25,18,20,15,16.... way hard. 6 rounds

6'1"/200/m
7 rounds 12,10,10,10,10,11,12=75 best run time 1:20 average 1:37

5'8"/150/f
7 rounds 5,5,5,5,5,5,10=40

23M/5'9/145
4 Rounds 14,12,10,10 all dead hang pullups.

I had the pleasure of spending the day at SFCF for a Pose seminar with Brian and Melisa MacKenzie. Great work guys it was fabulous. There were 4 of us that did the WOD. Nothing like training with the coaches. It was great to take the
orning session and put it into action.

7 rounds
15
1312
10
12
10
10
Total=82.

27/F/5'3/140

What a great afternoon!!!!!! Thanks guys!!!! If you haven't looked into the pose method I would highly recommend it.

M/43/6'1"/170
Treadmill set to 1% incline

5 rounds 18-13-14-13-12 during the 20:00 (didn't time the 5 runs -- maybe a good idea next time.)

Added 15 more pullups afterward.

First time on Nicole, 3rd time ever on a treadmill.

More better faster next time!

7 rounds

15, 12, 12, 10, 10, 10, 5

David
M - 32 - 5′10″ - 174# BW

CFWU x 1 x 15
Burgener WU x 1 x PVC
Burgener WU x 1 x 45#

080316 as rx’d: 65, 75, 85, 95, 105, 115-F, 115-F

080317 as rx’d: 20, 17, 15, 15, X = Total 5/67
Nicole PR: 5/72

Notes: Had a 2 for 1 today. Missed the snatches yesterday so I made them up before Nicole today. I’ve snatched heavier but it wasn’t clicking today. The snatches also killed my grip on the pull ups in Nicole and made me run slow as molasses.

Good challenge for today and happy with the results.

as rx'ed

treadmill 1% incline

10 mph - 15 p/u
10 mph - 12 p/u
8 mph - 12 p/u
8 mph - 12 p/u
8 mph - 10 p/u
8 mph - 10 p/u

As Rx'd: 6 rounds total
7/6/5/4/4/4
30 PU total

M/24/160/5' 10''
Sea Level
16 Mar 08

23/m/170

24
16
12
12
12
13
12
12

+ 12 pull-ups and 200m

5 rounds PUs: 5,4,3,4,3

1-3 and 5th round running was unbroken.

31/m/195

7 rounds, 114 total pullups
1-30
2-20
3-13
4-15
5-13
6-11
7-12

5 rounds
1 - 7
2 - 7
3 - 6
4 - 5
5 - 6

running all unbroken, but not really fast...

slade 17yom
190 6'1

5 rounds
10, 7, 7, 7, 7

30 15 14 13 14 13 14 total 113, +.11 miles when time ran out. Last time only made 6 rounds with a total of 90. Done at st. 5

175lb, 28 y/o m, 5'10"

as rx'd 7.5 400m's + 137 pullups

1- 27
2- 20
3- 20
4- 20
5- 15
6- 19
7- 16
8- about 200 m

36M/5'10"/163#

As Rx w/strict PU: 11-11-10-7-8-7 + .07 mi run.

54 total PU. 12 more PU than last time.

7 Rounds: OUTDOOR
STEEP INCLINE AND BACK DOWN WITH 75 STEPS IN MIDDLE OF PATH
PULL-UPS: ON THE PARK SWING SET
''25
''20
''20
''20
''16
''15
''15
''15
LAST ROUND OF PULL-PS JUAT TO MAKE SURE IT HURT
TOTAL PU'S: 146

13-11-8-5-5-4-4

50 total

25 yom

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters (SUB unknown distance so 2(+)min runs)
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
20-15-15-13-11-11

First time doing Nicole. Did 6 rounds of jumping pullups (10 per round) and running 400m (although i think the track was short).
love this stuff! newbie here. so bored with the usual gymrat stuff. this is what i've been looking for, although it's a very humbling experience (ie i used to think i was in great shape!).

This is a perfect b-day present!!! Couldn't wait.

Did a very hard six rounds with four pullups in most of them....i had to jump about 2 feet to reach the tree branch I was using for the pullups.

Felt exhausted but satisfied. Can do this one better.

JFG

M/26/5'7"/135

Been out of order lately, I'd like to do this one but legs are shot from the last two days. Did my own WOD:

3-3-3-3-3-3-3 Weighted Pullups and Weighted Dips

Pullups: 25-30-35-40-45-50-55
Dips: 15-20-25-30-35-40-45

I love weighted pullups :-)

No warmup today (BIG mistake). Weather was cold, windy, and kinda wet. 4 rounds in 10 minutes then pulled up lame. Not warming up plus running in the cold plus not staying in the Zone today equals hamstring and quad pain.

Anyway, my numbers are as follows:
4 rounds of:
400m runs (around the block, mapped on gmap-pedometer.com)
Pullups: 11, 10, 10, 10=40.

Wasn't even close to being gassed at 10 minutes, so I figure I could have maintained the pace for the whole 20 minutes. Definitely had more pullups in the tank. Maybe next time. I have gotten out of the habit of using the CFWU before the WOD. I am going to work on getting back into that habit.

Thanks Coach!

I did it backwards and started with the pull-ups and then the run.

pullups
24,15,15,12,15,15,12 = 108

runs
400 x 6 + 300m = 2,700m

22/f/160

6 rounds running/5 rounds pullups
15 (on gravitron, 60)
25 (jumping)
20 (jumping)
21 (jumping)
15 (gravitron, 80)

Still working on being able to do regular pull-ups - maybe next time.

Nicole as Rx'd

20, 17, 12, 12, 11, 12, 11

God bless Crossfit.

29 yom

7 rounds (but took 2 extra minutes)
93 pull-ups total

felt pretty good...
opels, where you at??

I didn't warm up and it was really cold out. I found myself having lung trouble, to the tune of almost coughing up flem (bleh huh), after the first round.

4 rounds

pulllups: 4, 5, 5, 5 (strict)

This is one of those deceiving workouts. I am kinda hurting, on the last rest day I was bored so I did four rounds of "Fight gone Bad," and yesterday it was 53 out so I did 1/2 a "Cindy" + 20 DUs between each round then a 5K outside after the WOD. I don't know why, it was nice out, I had good tunes, and the time. It is easy to get motivated.

Short term pain = long term gain.

CFWU x 3
(-) PU
(-) BE
(+) Lungers
(+) Pushups

Did work at "playground" track in housing area, only .22 miles according to Google Earth. 33 deg and windy.

Alternated between regular pull-ups and chin-ups.

6 Rounds as RXd
R1: 1:27, 13 PU
R2: 1:39, 12 CU
R3: 1:35, 12 PU
R4: 1:34, 10 CU
R5: 1:39, 11 PU
R6: 1:34, 10 CU
*Had 1 min left after 6 rounds.
10xSQ + 5xPU + 10 x SQ
**Did the math, Average pace was 7:17min/mile.
*** PUs were actually EASIER than CUs, I was abled to really kip and get going. Thanks for the videos!

Max

6 rounds of Nicole; # of pull-ups=12,10,10,8,9,10

22yo/m/75"/210lb

cfwu x 1

"nicole" as rx'd

7 complete rounds, with 22, 12, 12, 10, 11, 10, and 10 pull-ups, got 7 pull-ups on the 8th and about 100m into the run. first time w/ this one, so this looks like a decent benchmark.

Ok, before the WOD, the coach Herr Scott, had us do a heck of a warm up, then heavy dead lifts with ring dips: 15, 12 and 9 reps, and then the stop watch came out and "Nicole" began:
215lbs/m/47:
15
12
10
9
8
6
And thus the day did not end:
3 reps of 20 duoble unders and 35lbs DB Hang Clean squats, followed by
15, 12 & 9 reps of some other sorted WOD. Needless to say super sunday is always a blast with Herr Scott. I do love Cross Fit, but as I walk down the stairs in the early AM, I will remember my love and laugh!

Ok, before the WOD, the coach Herr Scott, had us do a heck of a warm up, then heavy dead lifts with ring dips: 15, 12 and 9 reps, and then the stop watch came out and "Nicole" began:
215lbs/m/47:
15
12
10
9
8
6
And thus the day did not end:
3 reps of 20 duoble unders and 35lbs DB Hang Clean squats, followed by
15, 12 & 9 reps of some other sorted WOD. Needless to say super sunday is always a blast with Herr Scott. I do love Cross Fit, but as I walk down the stairs in the early AM, I will remember my love and laugh!

Ok, before the WOD, the coach Herr Scott, had us do a heck of a warm up, then heavy dead lifts with ring dips: 15, 12 and 9 reps, and then the stop watch came out and "Nicole" began:
215lbs/m/47:
15
12
10
9
8
6
And thus the day did not end:
3 reps of 20 duoble unders and 35lbs DB Hang Clean squats, followed by
15, 12 & 9 reps of some other sorted WOD. Needless to say super sunday is always a blast with Herr Scott. I do love Cross Fit, but as I walk down the stairs in the early AM, I will remember my love and laugh!

m/33/205
cfwu x3 - 5 pu/rnd
nicole as rxd
7 rnds in 20:00 flat
21,13,12,13,12,10,7= 88total

41yom, 5 9, 172#

6 rounds
9-7-6-5-7-5 = 39

Back on 9/27 I had to do ring rows and only did 5 rounds. I JAZZED!

185/m/33
first time...
PU:
40
25
25
21
20
23
154 total

Hello guys

32M/160/5'11"

8 Rounds (treadmill)

average about 10 to 18

as rxd

30
20
20
20
20
20

130 total. never a good idea to eat and do crossfit. almost lost dinner

keep up the good work everyone!

48/m/140
10
10
10
10
8
8
8
8
8
8
10
=98

M/16/5'10"/150

6x400m runs

5xPU's=65
Ran out of time for the last set of PU's.

Jeff in VA John in NY
Jeff 48/70"/190
Stretch
CFWUx1: Dowel OHSx5 and 45# OHSx5 (skipped pull-ups)
Runs on TM @ 8.0 MPH pace
Seven rounds in 19:12 plus 15 jumping pull-ups to finish the last 48 seconds.
Pull-ups 10/10/8/8/7/6/6 = 55 (combination of dead-hang and some with a little kip). Last time 1/2 the total pullups were jumping...Improvment!
John 48/68"/160
Stretch
CFWU x 1: Dowel OHS x 15; paralette pushups x 15, towel SU w/feet touching & hands crossed on chest…no momentum & failed @ 13…these are brutal; 15# GM x 15
Nicole Elbows still trashed so sub pushups for Pull ups
Runs on TM @ 8.3 MPH pace
6 rounds plus .13 mi @ buzzer Pushups: 47/35/30/25/26/26 total 189

First time doing Nicole. This was tougher than it looked! Wow! Awesome job Roy!

31/m/6-0/192

8,9,9,8,8,9,9,12

total 8 rounds 72 pu

M/29/6'1"/270

This is my first post but Ive been doing the WODs for about a month or so and think that crossfit is great!

5 rounds and 10, 9, 9, 9, 8

42/170

Completed 6 rounds
22
17
12
12
10
11 - Total 84

28/m/189

20-16-15-15-15-15, + 150 m

37/m/185/5'9"

As Rx'd w/treadmill
Tired, felt terrible before start, bad nutrition today.

6 rounds:

10 mph- 46pu(PR)3:15
9.5mph- 22pu 6:40
9.5mph- 20pu 10:00
9.2+mph- 19pu 13:30
9.5mph- 22pu 17:20
10 mph 10pu 20:00

Total PU 139

Did Michael in 27. Don't mess up by doing the back extensions AFTER the sit ups.

was gonna skip this one today since i did daniel(lots of running and pull ups)yesterday and just do christine but then got roped into doing it anyway. did both.

christine: 10:43 *

nicole: 7 rnds 27 17 18 17 15 15 14 = 123 *

* with slight hang over and on 5 hours sleep

24/M/5 11"/205

Did the drink beer WOD... not proud of it..
Seriously considering putting a serious end to drinking alcohol.
Today is the day.

Any Military in here work the Zone or Paleo into their Diets.. Its going to be impossible in the field.. but would like to know some tips from some with experience. RLTW!

35/m/180

Treadmill avg speed 9.0 @ 1%

5 rounds
30-20-12-12-12 = 86

Really hit the first round hard and think that burned me out. Most pull-ups I've done for a max round. Hope to keep it consistent next time.

m/35/235/72"
did cfwu x 1 and ran 800m
"Nicole" treadmill at 1% grade 7.5mph every round. Pu's 15, 13, 11, 11, 10, 10 and ran 25 meters for last 1:30 or so. 6 rounds total.

15,12,10,10,10,10

400 9 pull-ups
400 7 pull-ups
400 6 pull-ups
400 6 pull-ups
400 6 pull-ups
400

Worked out at CFSC w/Ben for 1st time.

CFWUx3 minus pull-ups

'Nicole'
13, 10, 8, 7, 7, 7, 7, plus 350 meters at the buzzer.

8 rounds, as Rx'd

Pull up totals - 10/9/8/7/7/7/7/7

Nicole as Rx'd:
8/7/7/6/6/5/5 7rds + .12 miles
justin 33/m/215

NOTE TO LSA DIAMONDBACK CROSSFITTERS--
Please stop using permanent marker on the whiteboard. It is a bitch to clean, and it never comes completely off. Do it again and I'll pimp smack you. :)
j

13-11-8-5-5-4-4

25 yom

First day of crossfit ever, I think I'm going to like this.

13-11-8-5-5-4-4

50 total

25 yom

First day of crossfit ever, I think I'm going to like this.

40/M/185

CFWU x1

Nicole on treadmill

6 rds plus 400M
7,6,5,5,5,5= 33 dead hang (can't kip yet)
some time wasted on walking between treadmill and pull up bar plus waiting for treadmill to start.

46YOM/190/5'10"
First time with this WOD

6 rounds
21/20/15/16/17/13 102 pullups

Welcome to CrossFit #253- Good Luck

7 rds plus 220m
17
13
13
13
13
13
13
95 total pull ups/2:02 avg 400m (on a hill)
This one leaves you hurting, weak and sickly all day, like Fran! A kitten could maul me right now and I couldn't defend myself.

felt too rogue today
cfwu
death by pullup 64 pullups failed in 11th minute
death by towel pullups 5,10,15,20,25
death by 135#push press 2,4,6,8,10,12,15
death by 205# deadlift 2,4,8,16
27 minutes the only thing that did not fit in the theme were the push presses, everything else was grip related

m 35 bw 158

Made up Lynne yesterday, so this was a lot of pullup work over two days.

Done at 86th
Core PT warm up for disc.

On treadmill starting out at 10mph then reducing to as low as 9 mph.

14 13 12 12 12 12 12 plus 1/8 mile run.

I could have gotten more pullups, but kipping on the stretch machine pull up bar doesn't work so well.

33/M/180

6 1/4 rds

400m at 1m 30sec ea

15/12/10/10/10/10

31/M/225

6 rounds

400m run at 2m 15sec

pull ups
10/10/10/10/10/8

21/21/20/15/12 = 89

previous = 20/17/13/18/12 = 80
previous = 17/17/11/15/11/13 = 84
previous = 21/12/12/10/12/1 = 68

F 13 67" 138

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters SUB 200 meters
Max rep Pull-ups SUB 10 Push-ups

7 rounds = 100 meters

24M/6'6"/245lbs

As rx'd: 7 rounds of pull-ups/6 400's.

120 pull-ups total.

forgot to post pullups per round: 20/15/15/17/15/18/20

"Nicole"

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

20/20/20/20/20/20

----------------------------------------
Compare to 070927

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

22/21/21/21/20/21

20,15,12,15

Total: 62

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups SUB 10 Push-ups

3 rounds + 400 meters

CrossFit FOB Paliwoda

Eric- 21/6'1"/201lbs
Adam- 26/5'6"/165lbs

As Rx'd

Eric- P/U: 24, 15, 12, 12, 10 = 73
6 full rounds of running

Adam- P/U: 40, 20, 20, 21, 20 = 121
5 full rounds of running

m/36/172

5 rounds, pull up totals:
1. 14
2. 13
3. 13
4. 13
5. 10

Treadmill at 1 degree incline, 9.1 mph. Goal was 6 rounds and pullups over 10 each round. 1 outta 2 aint bad, I guess. Lost time in transitions, but was dying ayways.

M 37 5'10" 150#

Round 1: 415 m + 10 pullups: 3:25
Round 2: 415 m + 10 pullups: 3:46
Round 3: 415 m + 10 pullups: 4:00
Round 4: 415 m + 10 pullups: 4:00
Round 5: 415 m + 20 pullups: 4:50

(Finished Round 5 plus 10 extra pullups with 10 seconds to spare.)

HRM: 23:33 (someone forgot to push stop), HR: 171 avg, 188 max

Reporting from India, just started CrossFit.

400m/3/400m/3/400m/3/400m/3

I've got a ways to go, but I'll enjoy the ride.

7 rounds for a 208lbs 32y/o man

15,12,12,12,10,10,10,15 ran out of time.

We have a shitty pull-up bar here. I think some strategy is in order. Oh well.

40y/oM
75" 203#
very long couple of days....light warmup

9 rounds 123 pullups (PR)

pullups of 27/16/12/12/11/12/13/12/8

F/33/140/65"

WU 10 su/pu 3x

5 jumping
3 40C
4 50C
4 50C
4 50C

Did B WU with stick 3 X through and then with 45lb bar.
Worked squats 75lb working sets.

5 rounds
22/15/10/10/3

Nicole as rx'd
7 rounds +400 meters
15 pullups per round-try for 20 per next time!

Nicole: 93.

6 rounds plus one 'no count' round.

Pullups 20, 14, 15, 14, 15, 15 (15)

Jodi (F/29/105)
Mobility Drills
CFWUx3 (minus chinups)
Handstand practice

AMRAP in 20 minutes of:
250 single unders
25 chinups

Score: 5 rounds + 178 single unders

I have no idea how I managed to get even one round on this...my tendonitis made chinups a little difficult. ;)

As rx'd
6 rds
19/12/8/11/10/12 = 72

+1 400m before buzzer

Low max reps on pu's are really annoying

M/51/165
3/17

Warmup: 5 min. exerbike + 1 rd. mod CFWU

I have seriously screwed up my abs. I cannot work up the intensity when 1 set of 5 PUs makes my stomach feel as if it is ripping apart. So, I did that one set and then sub'd lat pulldowns for PUs.

WOD: 5 rd. + .22 mi.
sub'd 1/4 mi. runs on treadmill for 400 mt. and 110# lat pulldowns X 10 reps, after first rd. of 5 PUs.

I only did three rounds

10 pullups
8 pullups
10 pullups

I had 3 minutes left of time, but the rabid dogs in the neighborhood were too nuts yesterday. (I finally got some pepper spray for runners! I actually almost used it)

Oh, and my first 400K was actually an 800K, so it sucked up a lot of my time. Oops. Next time, I hope to get at least four rounds in and somewhere between 35-40 pullups. I used the blue assistance band for pullups.

6 @ 21/11/10/9/9/10

6 rounds and one run

20
12
16
18
13
15

t;

Mod - 10 flights stairs on stairmaster & 10 pull-ups.

7 rounds in 20 min.

&;

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Made it 5 rounds 5,5,5,5,5
Pullups were at full extension with a little box under me for a little jump - still learning how to kip

MAWL

AW - (subbed push-ups) 14, 10, 10, 8, 10 and an extra 300M (held hand of 4yr old for about half the runs)

ML - 12, 10, 10, 8, 8, 8

6 rounds w/ rev. push up 10 10 10 10 8 6

6 rounds plus a little over 200m
22, 17, 17, 15, 15, 13

7-7-7-7 plus most of one more run.

24/f/5'6"/145

10/10/9/9/6

Mx33x6ftx220

WOD
"Nicole"

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

Start with 20 minutes on elliptical. doing 4 minute moderate pace, followed by 4 minute Tabata on level 13.

CFWU x3
Only did 10 on PU
Subbed V ups for situp and super mans for extension.

Only made it about two rounds on the wod when I realized it was going to be dang near impossible with the crowd that was in the Gym. I really wish this base had Conventional gym and a Crossfit Gym. It's really frustrating trying to fight through all the people just to get a decent workout. Luckily we are starting to get something together out where we work. We'll see how it goes.
I've got the solution, Just get everyone on the same sheet of music. Crossfit would be that tune!

31/m/171
6 rounds
12, 8, 6, 5, 4, 4
19:21

M/45/160 lbs

6 rounds completed: (treadmill 1.0 incline)

Pullups: 14 / 10 / 8 / 8 / 8 / 8 (all dead hang)

28

M/34/185 lbs

6 rds. + .10 mile run

15
15
15
15
15
15
17

92 PU's

(last time 6rds./87 PU's)

m/36/6'2"/195
Colorado Springs

6 rounds as RX'd: 33/20/15/16/11/10 Pullups
Total Pullups: 105

Ran in the snow and ice on this one.

Post workout: Shoveled Driveway

22 18 15 18 14 PU

and 190m for the next round

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

7 rounds (14,11,10,10,8,8,3--63 total, which matches my max for this). Umm, actually got the 3 pullups in about 18 seconds after the 20 Minutes. But,I lost that amount of time because of watch reading screwup on my part (I had set watch for 2 hours instead of 20 minutes. I was about to settle for just doing 6 rounds until I realized what was going on.

I was better than half a round faster this time. I focused on rounds, not number of pushups, so I did pushups with no rest, although I did pace myself at end of rows.

M/28/190/6'0"

As Rx'd:

Rd PUs
-- --
1 15
2 15
3 13
4 12
5 11
6 10
7 7
- --
83 total

6 rounds
15,12,10,9,9,10 = 65
try for less transition time next time

done yesterday 3/16/08

25/f/5'2/131#

breakfast: run 46 minutes = 6.1 miles

work, then bball game, then

WOD:
7 rounds
20/15/20/18/17/15/20
total = 125
bleah lost concentration on the kips. mid-workout a skinny lady and her beefy workout partner with tree-trunks for arms decided to camp out for tricep extensions at the side of the cross-cable pulldown right next to the taped spots on the pull-up bar. couple times had to wait a bit for them to finish their sets, couple times made them wait for me to finish mine. but it kinda threw me off. meh excuses. i know i can rep out more pull-ups on this one.

Kelly Moore and Speal - those numbers are incredible! :-D

8/7/7/7+400m

did this after 3/17 WOD and 3 sets of 2 workouts you've never done exercises

wow whupped my butt.

m/30/6'1"/198

1:42 / 28 PR by 10 reps!
1:51 / 12
2:04 / 9
2:09 / 10
2:17 / 10
2:13 / 10

runs outside / pull ups on rings
really stoked on the 28 pull up set

M/31/199

6 rounds in 20:47
25, 20, 15, 12, 12, 10

More pullups than last time (even if you don't count the last 10, which were done after 20 mins). Slower, though, and the runs were teh suck.

6.5 rounds in 20 minutes even. Made it through the last 400, but out of time for pullups.

17-17-14-14-15-14 for total of 91

1 more round than last time, and 16 total more pullups.

Me: 41yo/M/5'10"186lbs

Warmup: Snatches

WOD: just got 50ft into my 7th round

Pull ups: 11,11,8,8,6,8

400m run: around a track

Pull ups: all strict full ROM

Have Fun, Train hard,

Billy

6 rds

pull up total 83

Age 35
BW 150#

As rx'd:

31
25
20
20
17
16

Total 129

7 rnds: 20,15,10,10,10,10,10 - 85 total
ran on treadmill at 1% grade

7.5 rounds at Towle Courts track...
11/1:23
12/1:20
8/1:30
10/1:22
8/1:25
8/1:33
8/1:30
1:30
65 pullups/2 miles in 11:33

Mike 7.5 rds as rx'd outside pullups on football goal post.
12,12,9,10,10,10,9=72

Greg's Warm Up

Rounds:

25 - 17 - 18 - 18 - 15 - 14 - 10

7 rounds..117 PU! pr by 22 PU in the same amount of rounds:)

M/46/6'2"/178

Nate
Used 55# dumbell instead of kettlebell
Substituted 4:1 dips and pullups for muscleups
9 rounds completed.

45/m/71 kg
3xCFWU, but with 5 PU each time
Nicole for first time
6 rounds + 400 m
9/5/5/5/5/5 = total of 34

7 rounds
PUllups 22/16/12/12/12/11/12 total = 97

previous 6 rnds, 62 pu's.

M/42/232/6'4"

6 rounds
6,7,6,6,6,5

36

31/m/5'8"/180

6 rounds...tough after weekend of the flu

90 pu

27/m/185lbs

Finished 6 rounds, with reps as follows:

15, 15, 12, 10, 6, 9

total reps: 67

Jeff @ home
Runs outside.
30-15-13-13-13-12-15+150m run
Total pullups 111

Charity
runs outside
30-22-20-20-16-17-20 + 250m run
total-145

30/M/171

1 - 14
2 - 11
3 - 11
4 - 10
5 - 12
6 - 10
7 - 10

Got an eighth round of 400m run. Great workout!

M/29/72kg/5'11

Only three rounds! :\

I subbed skipping sprints for the runs (400 steps) which worked out to be substantially slower than running for two reasons. First, my cycle time in running is faster than in skipping and secondly, I don't keep tripping on the rope when I run. ;)

7
6
6
= 19 pullups in 3 rounds

6 Rounds Of Running
5 Rounds of 12 Pullups
1 Round of 6 Pullups

M/39/185

6 rounds

30
25
20
15
15
15

Total: 120 (PR by 25)

More better faster

33YOM 198#

22
16
16
14
16
13
10

Total = 107

6 rounds plus 400m

12
12
12
10
9
9

64 total

been working on muscle ups and hspu's

6 rounds plus 400m

12
12
12
10
9
9

64 total

been working on muscle ups and hspu's

New PR...

6 rounds, but finished 5.5 rounds in <18min and rested enough to bust out 10 pullups on the last set.

17,12,10,7,7,10 (total pullups = 63

28/m/200#

7 rounds
20
15
15
12
14
12
14
total= 102

6 rounds, but had to do 500 meter runs, since the track is 250 for one lap. Did 10, 10, 10, 10, 6, 10.

M50/170

5 full rounds with 20/20/12/15/15 pullups

another 250 meters or so in round 6

Had some fun modifying this one.
4 rounds:
500m row
max pullups
10 115# hang power clean

I don't really track time that closely - I just do it as hard as I can. I try to be honest with myself.

fun!

10,9,9,7,7,5

25/m/5'10"/195

5 rds - 15, 11, 10, 9, 7

CrossFit Snohomish Trainer-Jeff Vale

20:15
6 rounds 17,12,11,12,11,10

26/m/151

7 Rounds, plus 200 meters of the 8th round

15, 12, 11, 10, 10, 10, 10 = (78 Pullups)

I kind of slacked on this one. I just hate the running so much, haha (doesn't help when I'm doing it on a big hill, ugh). It's amazing how hard the pullups become when you add running to it. It was alright, but I definitely could do better.

30/M/6'4"/225

6 rounds +

lowest round pullups 8

Pre: Usual wu's; approx. 30 min. AHR: 136

WOD: 4 rounds plus .10 mile. Jumped PU's: 20/20/15/15. AHR: 153.

Post: Warm-down, Stretch!

6 rounds +200m
pulups-20/10/10/10/10/10

M/46/145

CFWU
pullups at 5
Done on the day of - posted late.

"Nicole"
At the track. Rings on goal post.
As Rx'd
25,20,15,15,15,15,10 = 115

1 lap run afterward with 25lb plate in backpack.

8 rounds

10-7-6-6-6-7-6-6 reps for pull ups
Total 54 pull ups

Range of motion for pull ups was chest to bar at top, and full extension at bottom. Very slight kip. Still refuse to rubberneck my pull ups

BW 70kg

7Rds
15 Kipping Chins for all Rds

Played this a bit Tactical,Had 55sec left after last 15 set so did 20m shuttle run 5x

33/f/170

"Nicole"-20 minutes
6 Rounds:
gravitron
15 #100
12 #90
12 #90
11 #90
10 #90
10 #90

33/f/170

"Nicole"-20 minutes
6 Rounds:
gravitron
15 #100
12 #90
12 #90
11 #90
10 #90
10 #90

I love Nicole. The workout is good, but i really do think i am in love with nicole. she's an absolute stud.

6 rounds
pullups
15
15
10
8
10
9

Tim:

400m
25pu
400m
25pu
400m
25pu
400m
25pu
400m

collapsed with a few seconds left. It was a huge struggle to get 25 each round but I'm a slow runner and I wanted 100 pullups, dammit!

26/M/185

As rx'd

7 rounds

6
7
8
9
10
11
12

i hate nicole!!!

5 rounds total:
pullups
1-25
2-16
3-17
4-14
5-20

real funny trying to run when you cant feel the whole shoulder blade system...i looked like a drunk camel trying to run...

5 Rounds of 13, 9, 6, 6, and 5 strict pull-ups. I'm still trying to learn to kip.

37m 185
7 rounds (again!)
98 (12 more than last time. woohoo)

37m 185
7 rounds (again!)
22,20,10(sad),15,12,10,9
98 (12 more than last time. woohoo)

34 M 195

6 rounds

10 pull-ups per round

25/M/175
7.5 rounds
73 PU's
3100 Meters

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/151

WOD as rx'd

25-20-20-20-15-15-20=135pu's
7rounds+200m(pr)

running felt much stronger than usual. The POSE concept(whether my form is correct or not) has been helping.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

M/22/154 cfwux3

Subbed 400m row
26,15,15,11,15,11,13,12 = 118
8 rounds, PR

No pull-up bar. Used soccer goal posts which were cutting into my hands.

Completed 7 rounds
6/5/30*/25*/20*/25*/28*
Rounds 3-7 subbed push-ups

Jeff-
forgot to post:
w/ 20# vest

29 yom 222#

400 M run on track
kipping pull ups to forearm failure

14/11/11/11/11/8 = 66 total

7rds completed, PU (10, 6, 6, 5, 7, 7, 8)

37/m/245

6 rounds assited pull ups 75#
15
13
13
12
12
9

33/M/194

6 ROUNDS + 1 400M

25
22
20
15
15
12
---
109

16,10,12,12,12,10

40/M/175

Well, this was interesting. The only pull-up bar where I worked out today was at least 150M away from the treadmill (down two hallways, out a door that required a badge/code, and across the street. I jogged the distance to and from the bar, but it really crushed my time...

5 rounds of 400M
4 rounds of PUs: 25/20/16/20--Total: 81

First time with Nicole

9 rounds plus 250 meters
10/8/8/8/8/8/8/7/8 Total 74

Alternating chin-ups and pull-ups(5 rounds chin, 4 rounds pull)All where dead hangs.

did this on 3/18 AM

6 rounds
68 pullups total

thanks!

27/6'8"/210

20-12-9-9-8-8 = 66
+400m

M/26/5'9"/180

1) 8.0mph / 14 Pull
2) 8.0 / 10 Chin
3) 8.0 / 8 Pull
4) 8.0 / 8 Chin
5) 8.0 / 7 Pull
6) 8.0 / 8 Chin
7) 8.5 / 8 Pull
8) 11.0 / 0

8 rounds - 63 Pullups & Chinups

7 rounds & 250m. Total:
25, 25, 20, 18, 13, 15, 15

5 Rounds + 200m Run

Subbed: Horizontal Pull Ups

5 Rounds + 200m Run

Subbed: Horizontal Pull Ups

JRJRJRJRJRJRJRJRJRJRJRJRJR
Did this WOD on 3/16/08
at 1/4 mile Warhawk track LAFB.
3/2.5/2/2/2
Timer went off at 100yd into run.

Timid on Pullups due to golfers/tennis/messed up elbow.

JRJRJRJRJRJRJRJRJRJRJRJRJRJR

as rx'd

25, 18, 15, 15, 15 = 88

3xcfwu sans pull ups and sit ups

the track was closed for a meet so rowed 400m instead of running.

row,15/row,12/row,14/row,13/row,14/row,12/row,13/row
=7.5 rounds
=93 pull ups

m/43/6'/184

4 rounds plus 300 m
10 pull ups per round

nicole was meaner than i expected. i did the runs on the treadmill.

16
12
12
12

+ 0.21 miles

asthma almost choked me out on this one. i need to hit the inhaler BEFORE any WOD with sprints, but I always forget.

Got around to Nicole today for the first time.
28-12-13-13-12-12-10 = 100 total. My pullups go waay down after the first set.
runs were 400+ meters
finished 7 rounds in 19:53

15
12
10
8

7 rounds plus half of the 8th lap:

15
12
12
10
10
9
9
total: 77

5 rounds + 400m
18, 13, 10, 8, 10

1st time through this

5 rounds

20/15/15/15/15

goal was six but I played hockey last night. Legs were tired!

46 - 6' - 215#

As RX'd

7 rounds:
24,20,18,16,15,15,14 = 122 total

Did this two days later (On rest day) due to getting rained out (Excuse/snivel) on game day.

Note to self: Done at Station 9 course.

6 rounds:
31, 21, 15, 15, 15, 14 = 111 PR +5

m/29/210

Total: 7 rds + 350m
20-8-10-10-10-10-10=78

Notes: So this is one extra round than the last three times I've done this, but lower on the pullups. Here's the last few:

20061211 6 rds, UNK PU
20070809 6 rds, 75 PU
20070927 6 rds, 84 PU

Need to partition better on the pullups. The second round on todays was a fluke b/c I was on a really bad pullup bar.

Tried to POSE run the whole time, I think that definitely helped my speed and energy. Like cleans though, it seemed like it took more energy when I was doing it wrong/slow then when I just tried to do the quick turnover and small steps.

27/m/6'3"/166lb

140lb pulldown instead of pullups

5 x 7 pullups each time around

6 Rounds

12, 10, 9, 8, 6, 4

10 Reps was on pulldown with 145 lbs

6 rounds

R1--8
R2--7
R3--5
R4--4
R5--4
R6--3
total - 31

Nicole

400m run
max pu

5 rounds
8 jumping pullups/round

10
10
9
7
7
7

6 rds total plus 200 m run, 50 pull ups total

Nicole
400 meter row (sub for run)
max rep pull-ups
20 min

5 rounds (+ 1:15 of rowing), 50 pull-ups total

4 pull-ups +6 jumping=10, 3/7=10, 1/9=10,1/9=10, 1/9=10

HR max 179 Ave 153

09/27/2007
5 complete rounds + 6th run; 48 pullups total
(15,8,8,13,4)

Today 03/18/2008
6 complete rounds; 81 pullups total
(15,15,15,12,12,12)

w00t!

196#

40,21,15,15,15,15,15

136 total (pr)

25
16
15
13
13
15
Extra 400 before the clock ran out
Treadmill run

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
Ran up steep hill for each round. Did strict PU's
15
12
10
8
9
As rx'd.
XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Try to do POSE for most of my running
4 rds
10,10,10,10
Took 15mins (I was so tired I misread the clock and thought 20 mins had gone by...I'm only just realising this now hahaha.)
Note to self: from the 6 hand to the 9 is 15mins...
Note to self: buy stopwatch

m/225/6"0/33

as rx'ed

5 rounds, plus 200 m

20/16/13/11/11 = 71 total

subbed 400m row

20
13
15
14
15
13

total - 90

13/10/7/7/7

Still getting back to form after the flu. Whew! Lacked intensity today. Got winded on the runs. Treadmill 9.5

20,20,15,15,15,15, then ran 200m

20,20,15,15,15,15, then ran 200m

33/M/185

6 rounds:

15/14/11/10/10/11: 71

6 Rounds
Pull-ups: 21, 20, 14, 15, 15, 15 = 100

Compare to:
070927 - 7 Rounds
Pull-Ups: 15, 15, 15, 15, 11, 10, 10 = 91

070809 - 6 Rounds
Pull-ups: 20, 10, 10, 10, 11, 11 = 72

AMRAP in 20 min:
Run 150M
10 Jumping Pull-ups

10 Rounds

gotta start doing CF consistently.. anyways i altered this workout a bit to:

20 minutes for max rounds of:
400m run
7 Pullups
10 Situps

8 rounds

M/18/135

M/35/140/5'-5"/8.8%BF

Last time I did Nicole was 3 days after starting CF.
I added nearly 3 rounds & added 66 more pullups total. Pullups: 25,16,14,11,13,14,13. Both Nicole WOD's have been done @ home with ring pullups. It's what I got! 4 days until cert!

Been awhile since I checked my BF%, previous post is
not current. 6.9%BF now, 4 months and 2 days on the Zone. 4 block meals and snax with 4X blocks of fat with both. The 4X fat blox has been about 8 days.

23/m/185

6 rounds
PUs 21,20,15,15,13,8 = 92
Could have done more PUs on last set but ran out of time

rowing Nicole

got in 8 400m rows
and 7 rds of pu's 8,10,10,8,10,10,10

Pullups were very hard after rowing. Max pullups during Lynne have been over 20 per round

Six Complete Sets:
28
22
15
15
15
13

plus 16 meters into the 7th set.

Improved by:
0 sets
16 pullups
negative 84 meters

165/29/m/5.9

My second crossfit workout in a year and a half, after an injury to my right knee.

bw 177

Rep 1
Run at 7.1 for 0.25 miles
8 pu

Rep 2
Run at 7.1 for 0.25 miles
6 pu

Rep 3
Run at 7.1 for 0.25 miles
5 pu

Rep 4
Run at 8.0 for 0.25 miles
4 pu

Rep 5
Run at 8.5 for 0.25 miles
4 pu

43 m 212#

400m 12
400m 11
400m 10
400m 9
400m 11
400m 10
400m

pullups limited by resp failure not mm. failure
great 20 min balls out wod.

400m 13
400m 16
400m 16
400m 16
400m

M/28/6'2/195 Martial Artist: TaeKwonDo - 3yrs.

Warm-up:
- 10 min. of Basketball shoot around & drills
- 5 min. of rowing
- 1 Rd. of CFWU

WOD:
- Run 400 meters
- Max rep Pull-ups

Rd 1: 400m + 2
Rd 2: 400m + 2
Rd 3: 400m + 2
Rd 4: 400m + 2
Rd 5: 400m + 3
Rd 6: 400m + 3
Rd 7: 400m + 4
Rd 8: 200m

Notes:
- Ran on toes the entire duration with new track & field shoes.
- Noticed that I did more pull-ups when my elbows were on a 45 degree angle vs. 90 degrees. How should elbows be pointing?
- Noticed I did more pull-ups with thumbs out vs thumbs in.

36/m/230#
Nicole:
5 rounds:
516 m run (1.6 miles)
Pullup: 15/15/12/10/10

6 rounds on a treadmill at about 9.0mph avg.

16
10
10
10
6
6

Total: 58

m/31/245#

22,20,18,16,15,12
(103)

chinups: 10,15,20(jumping),25(jumping)
4.0 complete rounds, bw 253.0

7 RDS

12,11,10,9,8,8,8 = 66

m/24/5'8"/155

25,16,16,17,19 = 93

pukie tapping on my shoulder after 2nd round

6 rounds
15,11,9,9,7,8 = 59

bar and treadmills on different floors, lost time in transit, but if I could have gone back and forth without the walk I might have puked....

38/M/182--Syracuse NY
As Rxd: 7 rds running
19/17/13/12/12/10=83 (Pr 7rds+88 or 6+95..)

Runs on Tm @ 1%

7 rounds

22
8
6
8
7
6
5

Tarun Suri
20/M/5'10/145lbs

4 rounds + 2:23
Pull-ups: 7,5,5,5 = 23

Not the prettiest, but its a start.

Last time 7 rounds and 93
This time 7 rounds and 84 plus ~350m
24, 14, 10, 8, 9, 9, 10
on Bayshore -- pull-ups dropping off some but faster

7 but only 5 pulldowns last set. sub Hyatt pulldowns button 7.
wu=10 min light elliptical, cfwux3

last time
7+200M, =72 pu's 21 min for 8
1 round better due to lighter w/u
wu=10 min light biking, xfwux3 light on pu
end with 800m jog, light stretch

m/35/82kgs

5 rounds
22/12/12/12/20
stitch killed me mid way

25 M 6'1" 190

strict PU's

4 rounds

8 6 6 5

25 total

"Nicole" as rx'd:

7 rounds / 89 Pull-ups plus 200m

Pull-ups were: 20, 12, 12, 10, 11, 12, 12

I'm just happy to tell everyone I did Nicole.

Dan
www.CrossFitStickers.com

subbed 50 squats for 400m...ouch

6 rds - forget the #s of pullups

Finished 9 400 M runs
Pull-ups were 12/10/11/8/6/6/6/6

37/m/5'8"/150

8rnds + 400m

15
10
10
9
8
9
9
8
----
78

up and down 2 flights(20 stairs total) and about
15yrds from bottom of stairs to the low tech
gravitron type station.
Trying to do kipps in this thing without hitting my knees funny
kind a tiny donkey kick move....good times

sub'd 2 minutes of plyos for runs (30s each of jump rope, skater lunge, box jump, wall run).

24
21
16
11
14
14
15

115 total

and about 30 seconds into the 8th round

6 rounds plus 2 minutes
8,8,8,8,8,7

32yom@195lbs
9 complete rounds
15
15
15
15
10
10
10
10
10
total - 110

47/M/215

20-20-16-16-16

38/M/71"/202

CFWUx2
5 rds plus 400m, pullups as follow:
- 18
- 15
- 15
- 12
- 12

First attempt at this WOD and did it in a new place. Not too bad.

(done 3/19/08)...158/177
400m: 4 rounds plus .5/.25 on tmill (6.5 down to 5.8)
PU's: 10,10,10,10
Not happy with this one. Didn't eat well today.

15-14-10-8-9-9-10
75 total

7 rounds + 30 sec into 8th round run
23-14-10-10-10-10-10

$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$

AS Rx'd

23/17/15/15/15

$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$

35/M/162
400m on treadmill set at 10.0
12, 13, 11, 14, 15 Pushups

I meant PULL-UPS! (Not Push-ups)
35/M/162
400m on treadmill set at 10.0
12, 13, 11, 14, 15 Pull-ups

6 rounds + 400
67 total pull ups

6 complete rounds +1-400m

85 pullups

10 rounds

33-28-26-28-25-24-24-19-16-12

31/M/215

m/33/173

20-10-13-10-11-10-12

6 rds complete
12/10/8/8/6/6

CFWUx3
-400m runs on treadmill (0.25 miles; speed=9.5; 6:18/mile) - did 7 rds of runs (6 last time)
pull-ups: 12,10,9,9,8,8 (+7th run) (9,9,8,8,7,7 last time)

7 rounds 77 pullups as rxd in 19 minutes

m/34/5'9/176

CFWU - 3. 7 PU on 1st 2 sets. None on last set. Lat hurt on 1st set, not on 2nd.
2 sets superman raises.
1 Burgener WU.

6 rounds
17, 11, 11, 11, 10, 10
+ approx 200m.

Pullups at playground outside of gym.

Course appeared to be about 480m which is hopefully why I ran the first one in 1:46 instead of 1:20.

40/m/176cm/69kg

As Rx'd

30, 22, 20, 18, 17, 17 + 400m

124 pullups and 2.8km total.

I don't know when I did this last time, but I remember the challenge was to meet or exceed 100 pullups. Much better this time.

27YOM
195LBS
5'10"

Warm-up:
CFWU x 3

WOD as Rx'd:
44 pull-ups
20 pull-ups
23 pull-ups
24 pull-ups
20 pull-ups
+400m before time ran out

Switched grip between hammer, wide, and chin-up each set. 44 is a new PR.

CFWU -PU
WOD 7 rounds
PU/round 16, 12, 10, 10, 8, 10, 10
No PRs here...Nick yesterday killed PUs today!
Great WOD though!

23/m/5'8/170

Did this back on 17 March...

6 rounds + 300 meters...
(16,12,12,12,12,10=74 total Pull-ups)

6 rounds
pu's were 32/15/18/11/10/12 = 98

3/25/08 - 8 rounds, 83 pullups

43/m/166

sub Nancy
400 meters
15 OHSQ (95) x 5 sets

15:25, PR by a minute, Metcon steadily improving, sore L.elbow, medial tendonitis, have been ignoring it two months but I think I have to lay off PU's and heavy presses for awhile.

as rx'd
6 rounds through another 275 meters
pull ups 22,12,15,15,15,12

************************ 03/25

Sub'd 500m C2 rows for 400m run:

6 rds. Pull ups: 10,10,10, 10,6, 6.

elbow still sore.

Age 36
BW 184

CFWU 2x15

This time: 12,11,10,10,9,10 = 62
Last time: 10,10,9,8,8,7,8 = 60

One less round completed, two more pullups.
Not sure if that represents a net gain or a net loss? :)

7 Rds running
pullups 25# assist 12,10,8,8,7,6

26/m/5'9"/165lbs
6 rounds
Pullups: 24-16-11-11-7-10

5 & 1/2 rounds:

15;11;10;10;10
(includes running round to back door, taking on/off shoes and upstairs to first floor to do pull ups)

cfwu x 3 (OHS 18# bar, 25 pushups, 20 leg raises, 10 dips)
wod on treadmill
5 rds in 19:00
completed 6 rds in 23:00
32, 22, 21, 21, 20 pullups

5-5-5-5-5-5-5 and 200 meters into 8th round
First time doing "Nicole" WOD

Nicole as Rx'd
25, 15, 15, 15, 10, 15
95 total, 6 rounds
toebud

Did 7 rounds
Avg. 4-6 PU's each round.

25m/5'10/140

5 rounds: 9, 7, 8, 6, 7

XXXXXXXXXXXXXXXXXXXXXXXX
29/m/170
7 rounds
16,12,10,9,8,9,8

CFWUx3 (no pull), jog over to my old neighborhood where my friend has a pullup bar in the garage. Swinging pullup bar, also fatter than my doorway bar...made more of a difference than I would have thought, as the momentum just gets lost and cycle time goes way down compared to a fixed bar. Anyhow...

6 rounds + 200m run (best distance), 15/12/12/11/10/10 = 70 pullups (down from 112)

This is my first time recording Nicole as RX'd

5 runs
4 rounds of pull ups: 25/17/21/18 = 81

My runs are 480m instead of 400m and I'm a very slow runner. Next time I'll squeeze in another set of pull ups and hit 100.

45/m/207
ring chins otherwise as rx'd
8
8
7
6
6
6
6