ouch in advance

This is perfect incentive to be better at pull-ups. 3-2-1... Go

posted at 4:32 P.M?? In what time zone??

This is probably my favorite Crossfit WoD because it is named after Nicole.

I'd think this WOD's Pull-ups should be done Chest to Bar. I have contemplated how to go about this WOD recently. It may be even better to do L-pull-ups.

awesome pic! Me and my friends have a few like that but off cliffs over water....a little worried to try the flip on flat ground! maybe soon

Back flips?! They've all got Back flips too? Just when I think I'm catching up.

LOVE the spears in the background of the pic!
'Fitness warrior' crossfit style? ;)

Down to do this, cant wait!

finally -- a picture showing that backflips are an important part of fitness :P

Matt, i suggest you learn over mats with a spotter to get started on ground...and watch tons of video with proper form displayed.

Can find some good tutorials on www.americanparkour.com which is run by affiliates Mark Toorock and Jesse Woody

"Happy Birthday"
DOB: 9/24/1985
Age: 23
Wearing a 19# Weight Vest, using an 85# Bar, 24 reps of the following 9 exercises. Max rounds in 23:00:
1. Pull-ups
2. Squats
3. Push-ups
4. Hanging Squat Cleans
5. Push Press
6. Ring Dip
7. Sumo Deadlift High Pull
8. Knees to Elbows
9. Walking Lunges

Crap... I think I am going to do this run with a knife in hopes that I may trip and not have to complete the pull up part...

3.2.1. GO!

This should be a nice little warm up for the urbanathlon here in NYC. A last minute chance to practice POSE before the run.

Herm, #7. I agree on the chest-to-bar. Going to give it a go tomorrow and see how it feels.

Then some backflip practice for fun, perhaps, after the inspirational picture.

Crossfit rocks! But I always tried to look for a good way to remember my results and compare them over time. Do you also want to protocol your WODs in a personal blog and meet other Crossfit Athletes? Check out this new social network: http://crossfiteurope.ning.com/

Those are some insane vertical leaps!

Thought it was gonna be Helen. Even sweeter.Time to cry

Looks like I'll be running a lot as I suck at pullups.

damn cool picture boys!

dutch- i didn't know you could do a backflip- you bastard! i want to find something that you suck at.

Did that shoveling thing in 16:55. Not much of an advantage to be tall in this one. It felt more natural with my left hand and foot in front because that's a serving/throwing stance but I was stronger with my right hand in front.

I used my back leg as a fulcrum for the weight when I started getting tired. Did anyone else do this? Is it cheating?

ZONE home made protein bars
-12 eggs
-1 and 1/3 cups of steel cut oats, or large oat flakes
-70 almonds grinded in a coffee grinder... turns it into flour, which you can use in any recipe
-2 crushed bananas
- 1/2 cup blueberries
- one half teaspoon each of cinnamon, nutmeg, allspice, vanilla extract
- you can add lots of differnt things to this like raisins, or pecans etc.
- mix well
bake at 350 for 35 to 40 minutes, in well greased cake pan.
they freeze well and are good for snacks at work etc

If someone improves this recipe...and they will... let us know... or if you have any other original zone recipes... this one is an original!
...and dont tell me that eggs are bad for you, bc you are misinformed!... i use farm fresh eggs

And, Boz nails the camera look during the back flip.
That's situational awareness.

Of course Barber nails the whiteman overbite.

Kstar

Whatever happened to Greg Amundson(sp?) anyways? Did he move away?

According to that photo I've been doing knees to elbows all wrong. Damn.
Nice work tho'
A 9.8 for syncronization. And a 10.0 on phoning each other up and asking what to wear! :)

I love this one.

Prescribed bears today, total killer. Wont be able to workout for a few more days. Well, running or similar. Had surgery on my foot this week so Im looking forward to getting back into it. I think this one will be the first!!

I'm thinking this one may or may not cause projectile vomit.

My three favorite CrossFit badasses! (Well, of the guys anyway.)

I finally worked out what it was that irked me about that Jeremy Thiel video. Well, not irked me, but that just didn't sit right. It's that the prevailing culture that surrounds CrossFit, one of the things I really, really love, is absolute physical badassness wrapped up in a relaxed aire of friendliness and good humor.

I love Dutch and Tony's quiet manner, Pat and Sevan's foolery, Nicole, Annie and Eva's goofy grinnery that makes their athletic prowess totally stealth. I LOVE that CF isn't all mucho air punching and roaring.

Not to take anything at all away from Jeremy's performance or person. A lot of people have said he's a really great guy and I don't second guess that, but it was a feeling I couldn't put my finger on today and I just wanted to share. ;)

Hey by any chance does anyone know which shoes Dutch is wearing in the video? Looking for a good pair to get....

Was virtual shoveling a joke...please tell me it was...

#20 Barry- do you know how delicious that sounds? Something to dream about for when I get off this bad carb infested, fried food hell of a wasteland.

This is going to suck major big ones, I can't do pullups to save my life! I guess this is one reason I should learn, and learn quick! I got into another fight with the guy who normally assists me this morning (I think we do this every third day or so. Some say it's because we haven't seen land in 30+ days. I say it's because I hate him. It's amazing who you'll put up with when you have no possible way to escape them, I swear. I made him promise this morning that his threat of never talking to me again was actually going to stick this time.) Well, that was all irrelevent. I guess I'll be awkwardly using a stool.

HooyahGetSomeNomNom!

Have you guys listened to the new Crossfit radio? I think it's pretty good. I hope they upload it to itunes soon. I'm going to be pretty sore after today WOD.

Check out the email I just got from our Fit Boss:

The USS RONALD REAGAN DECATHLON
1700, Sunday, 28 September

10 Challenges, One Champion

Goal: Competitors attempt to cover the furthest distance or execute the greatest number of repetitions in 10, three minute events.
The challenges are:
1. Stationary Bike
2. Bench Press (95lbs – men, 45lbs – women) 3. Sit ups 4. Mini Hurdle Jumps (12”) 5. Chin-ups 6. Cardio Rower 7. Push-ups 8. Agility Ladder (Single Leg Hop) 9. Step-ups 10. Elliptical

..sound like a Cross Fitters dream challenge? Too bad I didn't start CF at the beginning of cruise, maybe I'd blow the other chicks out of the water.

Sweet Pic!!

Good morning,

Leaving the house now to execute this WOD. Semper Fidelis and God Bless

Currently listening to the first (posted) episode of the Crossfit radio show. Keep it up guys, sounds awesome, can only get better.

M/31/157

Pu's 13, 15,15,15,17

5 Total rounds

i think i might have a new favorite WOD! and thanks barry for the recipe

Can't do this wod today. The staff at the sport centre are on strike, that also includes the track. Will have to keep this for the rest day tomorrow.

Going to go out for the day with the kids as the schools are on strike as well. Might find some pull up bars at the park. My kids are better at them than me.

Good fun

5 rounds, jumping pullups 15-15-15-20-13 reps

Good Morning all,

Warmed up with:
run side to side 1 minute
10 wide overhand pull ups
10 wide push ups
10 GHD sit ups
10 bar dips
10 handstand push ups
10 back extensions
10 close leg over head squats(oly bar)
10 wide leg over head squate(oly bar)
10 close underhand pull ups
10 close push ups

WOD
8 rounds total complete 400 runs with pulls
9th round 3/4 done with run when time hit. However finished the 9th round and got a unique pull in the end, all as follows

in the 20 min time hack
rnd pulls type
1 10 wide overhand
2 7 close underhand
3 8 lt hand over/rt hand under
4 8 lt hand under/rt hand over
5 8 rt over lt/side-side on bar
6 8 lt over rt/side-side on bar
7 5 full bar length overhand wide
8 5 full bar lenth underhand wide

after 20 minute
9 4 wide over hand grab on the way up/release at top of pulls switching to underhand close for the catch on the way down. Close underhand on the way up/realase at top of pulls switching to overhand wide for catch on the way down. This was interesting, but fun to try.

should I do kipping PU's or dead hang?

I'm guesing either or

as rx'd:
5 rounds, deadhang pull-up's

Male 53, 183 cm, 83 kg

7 rounds in 19:22 Strict ring pull-ups: 5-5-8-8-7-8

correction #42
Strict ring pull-ups: 5-5-8-8-7-8-8

#20

That sounds great! How many bars do you get out of that and Zone-wise, what the block breakdown per bar is? Just curious.

Here's some good advice for everyone:

Don't try and do snatches inside a squat rack. It may end up costing you some time outside of the gym and 4 stitches to your ring finger.

Don't be an idiot like me!

Geez...these crossfit guys. Boz, Dutch, Pat, Gentlemen: there are better ways to see what's under your feet.

Best,

Jon

I was uncertain about my ability to do today's workout when I woke up. Yesterday's virtual shovels really left my lower back tired and I dreaded any squats, cleans, or lifting period. This WOD I'll happily do.

185/6'0"/25/dude

m/165/5'10"

8 rounds. Dead hang pull-ups.

12,12,12,10,10,10,11,9

studs! again!

this is awesome i just bought some chalk today so i can do more pullups instead of slipping! excited like a kid on prom night

10-10-6-6-7-7-6-6-4

can't wait

Anyone have pictures of Dutch before he started Crossfit?

as rx'ed

15-13-11-9-7-9-10=74 total

underestimated this one as usual

So if I can only do 2-3 real pu's, then move on? I could do more but it will take me all day.

As rx'd

5 rounds:
15/14/11/11/13

7 rounds:

22/17/15/16/16/16/15 = 117 pull-ups +200 meters

what's with the spears and bow staffs against the wall? you guys in ninja training?

Subbed towel pullups instead.
11/8/8/8/8/7/9
Hard to do pullups when ya can't breathe.

Yesterday's WOD killed my biceps, but it was so much fun getting all the goofy-eyed looks. I was the only one in the weight room sweating my **** off.
Today's WOD is just up my alley....more running.

Anybody in Bellevue/Offutt doing this one?

28/17/18/17/17/17 = 117 + 400m run.

m\36\150\5'6

43
20
20
20
20
21
plus 400 mtr

hands are ripped to shreds!!!

Cfit warmup sans pullups
17/12/10/9/10/8
subbed 400m row for run
did one extra row before time ran out (7 rounds total)
27M 6'5" 230#

M/41/5'11"/185

Pull-Ups and Chin-Ups:

9 PU
10 CU
7 PU
8 CU
7 CU
6 PU

F/38/5'6"/140

all kipping pull ups

7 (cracked chin on the bar--which abruptly ended that round!)
11
10
8
7
10

7 rounds
22
10
11
11
11
11
11

In my half sleeping state this morning I thought the workout was:
5 rounds
run 400m
max pullups

14:30
17-16-16-13-10

Not happy that:
1. I didn't do the workout as rx'd
2. my pullups sucked that bad

m/25/170/5'10

14-8-7-7-7-7-6-5 (the last 5 pull-ups were after the 20 minutes ended)

as rx'd. all pull-ups were strict (lock-arm + pause at bottom)

My gym has been closed down for the past 2 weeks for remodeling... So I've been doing a lot of running and body weight movements. 400m, kipping pullups.

20,16,16,15,13,10+200mrun

M/22/6'4/200

Can someone tell me the name of the music played on the WOD demo named Deadlift - Box Jump - Ring Dip? Thanx !

$%#^@! pull-ups ruin me every time.

38/m/5'11/195

1) 9.6 mph - sorry ass ~8 pull-ups
2) 9.7 mph - ~7 pu
3) 9.8 mph - ~6 pu
4) 9.9 mph - ~6 pu
5) 10.0 mph - ~5 pu
6) 10.1 mph - ~5 pu

...but I swear I got 7 rounds ...hmmm. wishful thinking maybe?

If it matters, I have to use the treadmill at the YMCA and the pullup bars have rubber handles and no chalk. Once you get off the treadmill a sweaty mess, it's tough to rip through PUs without slipping.

...yea, that's it.

Cheers!

Christian
run100miles.com

Awesome. i love this workout.

virtual shoveling was so much fun!

i live in florida and never have to shovel anything. so i was doing it out of sympathy for the impending winter months of my northern brethren. poor bastards.

WORKED OUT AT WHITEWRIGHT HIGH SCHOOL, WHITEWRIGHT, TX, WHERE I COACH. THERE IS NO CROSSFIT AFFILIATE ANYWHERE NEAR HERE. THE CLOSEST AFFILIATE IS IN PLANO, TX, WHICH IS ABOUT AN HOUR AWAY. I SURE WISH WE HAD A CROSSFIT AFFILIATE IN THE SHERMAN/DENISON, TX AREA.
WE HAVE INCORPORATED MANY OF THE CROSSFIT TECHNIQUES/WORKOUTS INTO OUR FOOTBALL/OFFSEASON TRAINING. COACHES AND ATHLETES LOVE IT!!!

"NICOLE" AS RX'D:
5 TOTAL ROUNDS
PU'S-25/25/25/20/25

in case no one's mentioned this yet:

compare date is actually Sunday 080316

27/6'8"/210

6 rounds + 400m 20:16

26-16-15-12-13-15 = 97

Hrmm...seems whenever I get back into crossfit they always focus on back workouts. Oh well, should be fun :)

M/32/87kg/182cm

8 Rounds: Treadmill @ 1% incline
#1 - 1:35 / 7
#2 - 1:29 / 6
#3 - 1:30 / 6
#4 - 1:30 / 5
#5 - 1:31 / 3
#6 - 1:35 / 5
#7 - 1:32 / 3
#8 - 1:28 / 2

M/31!/6'3"/200

As Rx'd:
7 complete rounds + 400/1 Pull-Up
1:20+13PU
1:28+11PU
1:30+9PU
1:30+8PU
1:31+8PU
1:30+8PU
1:30+8PU
1:41+1PU - Did not complete eighth round.

Thought I'd meet pukie today, but sadly did not.

5 full rounds. 7,5,5,5,4 pull ups. Nearly finished the run on round 6.

5 rounds
10, 15, 15, 15, 15
stopped early w/ 3 min left

M/28/5'11"/165

20,20,20,20,15(ripped),10,20

Fun morning workout.

Did the PU's off of a soccer goal that was pretty low and not very deep. It forced me to work on the B'fly kip. First couple sets were okay but it's still difficult to keep up the rythm for me. Did do more rounds and more PU's than last time though, so I'll take it!!

17, 14, 11, 10, 12, 7, 11, 8, 12

total: 102 Pull ups 9 x 400m

That was death... never expected it to suck that much.
I tweaked mine a little to put more emphasis on pull-ups. Instead of 400 meters, I was running 200 meters.

rnd pull-up/tupe
1 10 wide over hand
2 10 behind neck
3 10 under hand
4 10 wide over hand
5 10 wide over hand
6 10 behind neck
7 10 under hand
8 10 wide over hand
9 10 behind neck
10 10 under hand
11 10 wide over hand
12 10 behind neck
13 10 underhand

I pre-exhausted my arms with several sets of curls and tricep cable preess prior to kicking this girl off. My arms feel like rubber. ><;

m/46/190

I did the virtual shoveling today, as Rx: 13:25

I've been sick the past couple of days and this is my first workout back. I shoulda stayed sick.

Kipping is cool with crossfit? I tend to shy away from kipping because my PFT requires dead hang pull-ups. Don't want to build any bad habits.

Damn they even have a Duel Cassette player in the background..on the bottom of that stand. Dont see to many of those around.

also did virtual shoveling today, as Rx 25# weight: 9:40
this is what I love about Crossfit. different twists on working out with the same results.

f/39/154

FYI:

LAST COMPARE TO IS SUNDAY 080316

"Nicole"

Pull ups
22
15
11
13
10
10
Total: 81

M/43/155

6 x 400m

5 x PU

13,10,11,9,10

m/47/175
pull-ups
20
13
13
13
15
15
+ 200 meters into the next run

bw 165

8 rounds, all pull ups dead hang

10/8/8/6/7/7/6/6 = 58

25/5'9"/138

6 complete rounds

30-20-20-20-17-15 = 122 total pull-ups

CHK: as rx: 6, 400 meter runs
21
15
15
13
12
76 total pull ups

KS: 5, 250 meter runs (1.5 times around gym track)
18
14
15
12
13
72 total pullups assisted 60lb

46m 200#
6 rounds plus 150m, pu: 21,14, 15, 15, 11, 11

last year:
45m200
6 rounds with PU: 15,15,15,13,10,7

m/45/160

My first WOD as Rx'd!

I started crossfit at the end of '07 but had kidney stones every three months for the next nine months all of which needed some kind of hospital procedure. While I learned new pain thresholds I got very little else out of it. So I started over with beginners workout in the winter of '08. Went to modified WOD's and skill work. Today was my first without jumping pulls.

8/8/7/6/7

7 rounds:
12,10,10,10,10,10,10 = total 72 pull-ups

great WOD!!! So much fun!

34/M/185

ran outside
32, 20, 16, 14, 14, 13 + 400 meters

4pu
4pu
5pu
4pu
4pu
3pu

considering 3 weeks ago I could do one pull-up, I'm happy with this.

M/52/176
Not my best Nicole but gave it all I could today.
As rxd= 7 rounds

Spears? ...and did I see sticks for stick fighting? ...and staves?...and I swear I see a blue rifle stock...you guys are the real deal! :)

#20 Barry

How many bars does the recipe make? Can you post nutrition info?

Thanks!

age 42
bwt 217#
5 rnds competed:
pullups: 20;20;15;15;15 = 85 total.

40/m/176cm/71kg

As rx'd

35-20-20-20-16-16-11
total 138 pullups (all kipping)

New PR. One more round than last time. This was a really good all out effort. Can't imagine to beat myself on this anytime soon.
Next time this one pops up I'll start a new game and do "C2B-Nicole" (chest to bar pullups).

Can ya'll tell who the expert is?
Hint he is about a foot higher than pat and I.
Fun Times guys!!

185/6'0"/25/dude
7 rounds
17
13
10
10
8
9
8

Didn't kip on any of the pullups and my runs were relegated to jogs after all the CFE the last few days.

24.9.8

Nicole

7 rounds

Pull ups as follows

1 - 15
2 - 10
3 - 8
4 - 10
5 - 12
6 - 7
7 - 10

Had to use rings for the pull ups as I was outside in what can only be described at a monsoon - got soaked but at least it cooled me down

5 rounds - all Pull-Ups on Gravitron at 100 unless noted
17
11
11 (jumping pull-ups because gravitron was being used)
10
7

7 rounds is sick.

Six rounds 15, 15, 16, 14, 10, 13

Lost valuable time going downstairs from treadmills to pull up bar. This one was fun though.

This looks fun...yesterday's movements were weird. i.e. shoveling movement without a shovel, not much muscle memory there hahaha, but i feel great.

As Rx'd

37, 23, 20, 20, 22, 19

Total 141

6 rounds:
30/20/16/12/15/20 = 113

(let go too soon on 4th set)

As Rxd:

400 meter sprints x6
25 pull-ups
20 pull-ups
15 pull-ups
10 pull-ups

male 37/5'10"/185lbs

M/27/6'/200
Total - 78 as rx'd
1-20
2-13
3-12
4-10
5-7
6-10
7-6

Awesome! I was starting to miss the pull-ups.

You know watchin the vid yesterday on how to shovel did not look too bad...but once me and friend started doin the workout it was AWFUL....back and Hams are killin as well as the biceps.....great choice today for a workout hope virtual shoveling comes back in a year

Me and my buddy only two guys there last night that looked like we actually worked hard....oh Crossfit

i havent written on the current WOD message board for a while, because im running a cycle behind until i catch up. I'm writing today because isnt the new crossfit journal great?? At first i thought it was good i could get the back issues for free but i would have prefered to keep getting a single monthly journal with everything in once a month. After nearly a month of the new journal though, im won over. We get far more content than we used to, and I like going on and having a new article or video every day or two. I also like that the pafe shows simular items at the bottom of the page. Whoever it is that does the xfit journal, good decision to change and thanks for great quality info at a very cheap price.

6 x 400 m
5 x pull ups (12, 11, 11, 9, 8 = 51) band assist

m/23/6'3"/215
5 rounds
pullups on 40# comp gravitron:
16
13
12
10
10

gotta work on those pullups!

M/60/6ft/205

Not as Rx'd modified to:

Bench Step 2:00, 2:00, 2:00, 2:15, 2:15, 2:20
Pull-up (strict) 9, 8, 7, 5, 5, 6

F/42/5'6/124

6x400m
5xpu with 10lb band assist
9,9,10,10,7=45

Kipping is OK, CrossFit goes for total power output which is greater when kipping. I myself do full range strict pull-ups as I haven't tried to learn kipping yet as my power rack is not anchored and I'd hate to go out like a squashed cockroach.

"Kipping is cool with crossfit? I tend to shy away from kipping because my PFT requires dead hang pull-ups. Don't want to build any bad habits.
Comment #84 - Posted by: Tyler Schmitt at September 24, 2008 5:56 AM"

Noticed a few people here on the board posting rounds completed. This WOD is not about completing as many rounds, it's about completing as many pullups. If you can stay on the bar and do pullups for the entire 20 minutes, that is ideal.

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

m/36/209

6 rounds
8/7/7/6/6/6 (dead hang)

26/M/6'4"/190

7 Rounds as RX'd
81 Pullups (18,15,12,10,10,10,6)

WTC

8 rounds
21-12-10-12-13-12-10-11 = 101

how would i do todays WOD if i do not have access to a pullup bar by the track?

how about mixing in a few other crossfit legends in the videos. i'd like to see some greg, brendan, opt, josh everett, khalipa, speal, frausto.

is dutch officially the new 'poster child'?

#20 Barry

Thanks for the protein bar recipe. I've made different kinds over time, and am always looking for somehting new like this.

And Nadia. No, you cannot have these with Patron and limes.

#20 Mark M

As I'm sure you've seen by the posts, the VS was anything but a joke. Last night I had the same physical symptoms as last summer when I moved 30 yards of mulch. Oh yeah, I hated it when doing it, but once finished I was uber-pleased for having done it.

34/180lb/6'3"
22, 18, 16, 15, 14, 12 (97)
all pullups (no chins this time).
22 seconds left.

wow. havnt done this one in a while. PR'd since my last battle.

6 ROUNDS. 40,27,20,16,17,20=140

def could've ran faster and harder but punked out during the WOD.

38/m/240

2,3,3,3,3,3+ 400 m

33/m/72"/180

as rx'd 7 rounds
20,13,10,10,10,10,7

Rx
7 rounds
95 pull ups (15,15,15,13,12,12,13)

m/43/5'9"/181 lb

F 27 5'3" 115#
As Rx'd
All 400s b/w 1:40 and 1:50
8 rounds as follows with all pull-ups chest to bar:
1) 6
2)10
3)11
4)8
5)7
6)7
7)8
8)4

33/F/5'10"/150

I have now done "Nicole" four times, and each time I manage to get seven rounds. However, I've managed to double my pull-up numbers since my first "Nicole" last year :)

7 rounds
20, 10, 9, 8, 10, 10, 10
Total: 77 (PR by 10)

Last Sept: 11/10/10/10/10 (5)

This Sept: 14/11/11/11/11/11/11/11+.20 mi (8 1/2)

My first post :)

M/40/187cm/92kg

20 min.

12-12-12-12-12+300 meters

Amsterdam, The Netherlands

#26

totally agree. couldn't be better put. props to you! i had the exact same thought.

Injured wrist, did inverted rows, and substituted 400 meters with box jumps for 2 minutes intervals.

17 Y.O. female, 130 lbs,5'7" new to the crossfit program, did 4 rounds with 9 pull-ups each. This was a killer, but it was fun.

WOD
6 rds
30/20/15/15/15/10

33/M/140

5 Rounds as RX'd
72 Pullups (18,15,15,12,12)

as Rx'D

R1- 18
2- 15
3- 16
4- 13
5- 13
6- 15
7- 13
8- 13

Total 116

#122 Strike FO - That's an interesting take on it. I've been interpreting it as having two metrics, number of rounds and number of pullups. Are you saying its a single metric? Do pullups until you fail, take a penalty run, and then more pullups? If so, why isn't it "post total number of pullups to comments"?

In any case...

M/39/6'0"/155

25,17,15,13,13,11,10=104 with an 8th run ending at the bell

last time I had 8 runs plus about 200m so my gameplan was to give up the 200m to get more rest and thus more pullups. I messed up the timing and ended up finishing my 8th run as the time ended, screwing myself out of a round of pullups. It was working before then because my total number of pullups was the same, so if I had saved myself 20s or so, I would be writing about a pr right now. Next time I should make preplanned time gates so I'll know if I'm ahead or behind and adjust my rest intervals accordingly. That is, unless StrikeFO's comment inspires me to change my intrepretation of the wod in which case I'll make a plan based on that.

I might not share this if this weren't the internet, and that is usually a bad sign, but here goes anyway. I ran out to get building materials for my house this morning, and on the way back I saw a deer that had just been hit laying on the side of the road by my house. Voice 1. - "It doesn't get much more Paleo than a deer in the ditch."
Voice 2. - "Dude, seriously?, I bet Nicole doesn't eat roadkill, and you have an ex-girlfriend living two doors down that would just love to catch you doing it."
Voice 1. - "That's way over 100, 4oz. portions of grass fed power sitting right there. For Free!"
Voice 2. - "OK, but if we do it, we do it for time."
1 Pick-up truck bail and sprint
1 20 feet deer drag
1x 130# Sumo dead thing high pull
approx. 25 seconds

m.26.6'4''.225lbs
7 rounds: 20,15,14,13,12,10,10=94

The wifey, f.24.5'3''110lbs
7 rounds, 5 assisted pull-ups each round.

Had to do these on the treadmill, which was approx. 100m from pull-up bar. I think we both could have gotten another round if it were closer, and I think I could've gotten over 100 pull-ups for sure.

I also tried to re-do yesterday's workout because of my screw-up on the rep count for the virtual shovel. Let's just say my lower back did not approve of the second attempt less than 12 hours after the first. Did 20-15-10-5 rounds in 4:30.

M/25/175/5'9"

7 rounds

20,14,12,12,12,12,12

Nicole, you are a very bad girl!!

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd
22-226
6 rounds
30-15-15-15-10-8
(ran last 400 when time was up)
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

Seven rounds
12,10,11,10,10,10,2 (then the timer went off)

nathan, #145.

tell me i read it wrong and tell me you didn't just pick up road kill.

As Rx'd-
30-25-20-15-12-12= 114

5 rounds averaged 75 sec 400, 8-6-6-6-6- on pull-ups
rest times were to long but I hit the first 400 in 62 and was working in o2 from there on.
Boy I cant wait for the days when I can stride 60 like when I was in College.

First WOD I've done in quite some time. First I was fighting gout, then a bad case of tennis elbow, and then plantar fasciatis. Glad to be almost painfree.
56 yo male, 203lbs.
10,7,8,7,6,6=44

m/22/6'2"/170

did 'nicole' yesterday after jerks;

Jerks 5-5-5-5-5
115/127/120/120/120 New PR!

'Nicole' as rx'd;
7rounds / 16,10,6,7,6,5,6 = 56
Was a PR for me but pull-ups could be better, numbers dropped too quickly!

m/22/6'2"/170

did 'nicole' yesterday after jerks;

Jerks 5-5-5-5-5
115/127/120/120/120 New PR!

'Nicole' as rx'd;
7rounds / 16,10,6,7,6,5,6 = 56
Was a PR for me but pull-ups could be better, numbers dropped too quickly!

Some of you guys are animals. 7 8 rounds that is brutal. Hope I can get there

as rx'd

6 rounds

pull ups 14, 10, 8, 8, 7, 6 total 53

Nicole
7 rounds/Pull ups as follows:
1 - 12 Ring PU
2 - 11 Bar PU
3 - 9 Ring PU
4 - 12 Bar PU
5 - 6 Ring PU
6 - 11 Bar PU
7 - 4 Ring PU (still had time but couldn't hold on anymore)

65 pull-ups. Grip was an issue with the sweat. Ring pull-ups were extra difficult! My back is angry after yesterday's sick workout.

Lou - all on bar 6 rounds/72 pull-ups.

Nicole
blue band
6 rounds
8/8/10/8/7/23

#19 Andy P
I dont think that was cheating...least I hope not since I did the same when I got tired. I think the important thing was getting the bar over the barrier and back. and you did..good time BTW!

#31 Sailor Erin, I got your back on that decathlon! I think you will win. BTW I totally enjoy reading your comments! you really are funny! be safe...Lisa

23/m/192lbs.

nicole as:rx'd
35
21
20
16
14
20
total: 126 new pr

30yo/M/6'4"/207#

Got 5 Rounds plus my 6th run.

Round 1: 21
Round 2: 11
Round 3: 13
Round 4: 11
Round 5: 12
Total: 68 (PR by 3)

M/25/135/5'11

25
22
16
15
15
12
Total 105

as rx'd

TOTAL: 101

27
20
15
16
12
11

as rxd
7 rounds x 5 slow dead hang PUs = 35

running when fine about 1m40s each 400m but my arms are apparently weak for my 184cm 82kg (181 lbs) body :D

NATHAN, #145,

DID I REALLY READ THAT CORRECTLY? TELL ME YOU DIDN'T PICK UP THE FRICKIN' DEER.

m/40/210

as rx'd 119 not a pr

47-23-21-15-13 ran out of gas!

#127
I would love to have a poster of Dutch!!

Some conversation about the metric here. Number of pull-ups is the real metric. Number of rounds is the how you did it. Hanging on the bar for 20 minutes is only a good idea if you would end up with more pull-ups than splitting it in two. The TWO ways you increase your pull-up numbers are to get more pull-ups each round and then to finish your 400's faster so you can get more cracks at the pull-ups. But just like you wouldn't want to do 12 rounds with one pull-up in between, you wouldn't want to do one monster set of 90 pull-ups. Better to do 8 rounds with 20 pull-ups each.

It's really an elegant set-up. I like this workout.

"Kipping is cool with crossfit? I tend to shy away from kipping because my PFT requires dead hang pull-ups. Don't want to build any bad habits.
Comment #84 - Posted by: Tyler Schmitt at September 24, 2008 5:56 AM

Tyler: Kipping is actually the preferred method of CrossFit unless otherwise specified. I wouldn't think of it as a bad habit but as a different form of pullup, with deadhang, weighted, and L-pullups being the others.
Think about this: the kipping pullup is to the deadhang as the push-jerk is to shoulder press. Both are excellent exercises with different goals. Actually I've found kipping has dramatically increased my max rep deadhangs.
In the end though, its your workout, if you want to do deadhangs do them bro.

#122 StrikeFo

Always enjoy your input and LOVE your videos. I'm glad you mentioned that about the pullup reps vs rds. I find this to be a balance of reps and hard sprinting to increase the rds. If I totally blow my pullups out on rd 1&2 with 30-40 reps the end total is less than if I go 20 for each rd., as in the tabata workout since I want to max the number of reps for ea. rd and go hard for 20 min. Interesting balance to achieve, at least for me. Anyway, thanks as always for your take.

24/m/5'11"/188

9 full rounds
21-12-13-10-10-10-10-11-6= 103 pull ups

3/16/08 I weighed in at 194 and did
7 full rounds
8-8-8-10-8-8-8=58

5-4-4-4-3-3

took 21 minutes to get in the last 400m and pullups.

low pu numbers, but still getting the upper body strength up. did my first ever pull up a month ago, so i think i'm making decent progress

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

CFWU x3 -PUs
WOD as Rx'd on treadmill:
AMRAP in 20 minutes: 4 rounds completed +400M

A truly pathetic showing on my part today!
When compared to 7 rounds last time. The running killed me and I attribute that to my recent bout with extreme laziness with regard to cardio! :P

Strike FO

My interpretation of the WOD rests on the words "MAX REPS PULL-UPS". The traditional interpretation of the word max in CF is the highest number of reps possible before failure. Another named work-out using this nomenclature is "Lynne".

In "Nicole" one is invited to enter a little anaerobic debt with a 400M sprint and to then explore your Pull-up max effort, doing pull-ups until you are unable to do another rep. After dropping from the bar the process is repeated AMRAP until the clock expires at 20 min.

In this sense I think the statement "post the number of PU completed in each round" means a series of discreet values, no summation requested. Of necessity the number of rounds of PULL-UPS is evident. Running out the 20 minutes with an incomplete round (pun intended) is beneficial from a training standpoint but I agree irrelevant from a scoring standpoint. Summing, or aiming for a sum of PU performed risks the temptation to game the WOD a la Jay M by NOT doing a max effort on any one round.

The relevant "compare to" IMO is not total number of PU performed in 20 min. but rather 1)max number of PU in a round and 2)max number in a particular round compared with the max number in the same round previously. I believe that we are training the ability to have our PU max degenerate LESS with repeated trials and intervening anaerobic/phosphatase insult.

Just a different way to think about "Nicole". YMMV.

20, 15, 10, 10, 0

Did 4 rounds with 40lbs vest
rd1 7mph/10 pull ups
rd2 7mph/10 pull ups
rd3 7mph/7 pull ups
rd4 6.5mph/4 pull ups

#170 Jay M

Hey - did your post really say Tabata's for 20 minutes? Ha-ha-ha. ok, sorry but I couldn't resist the typo.

I am amazed at the pullup numbers.

104, roughly, no where near my best, torn callous and just feeling weak.

M/31/5'7/176
All pullups were CF games standard, chest to bar
Run was 440m
6 rounds
21,17,12,12,12,15

Hello all, first I just wanted to say I enjoy reading your comments everyday but never knew what to say, so I never posted anything.

But today, I must say that I've been doing crossfit for 4 months to improve my overall fitness. At first I thought I was in shape but quickly found out that I really wasn't. Well I wanted to share with everyone that I did the "Filty Fifty" today (I work a couple days behind the posted WOD) and let me tell you I have been high on life today. Why? well I did my first 50's back in July when it was the WOD (1st time ever) and got a time of 56:06 and felt like I was going to die. So today I hit it up again and got 37:20!!, about 20 min drop I couldn't believe it how much stronger I felt. Thanks to CF I am now a believer that this is Fitness. To all have a nice day and Semper Fi.

Sgt O.

Busted my foot so I couldnt run...i tweaked the workout

max rounds in 20 min:

25x 45# Pushpress
30x Squats
max reps pullups

Did 7 rds, and 3 xtra Pushpress
13/13/11/10/8/7/7 for pullups

wasn't sure what to do, but it definitely ended up being a great workout

Run 400 -- 30 pull-ups
Run 400 -- 20 pull-ups
Run 400 -- 21 pull-ups
Run 400 -- 20 pull-ups
Run 400 -- 20 pull-ups
Run 220 -- Time up!

Total -- 111 pull-ups

as rx'd kipping 6 rounds 20 17 11 17 16 10. Andy I did the same thing yesterday it looked like it was part of the video to me...

23/m/192
26,15,13,12,13,13
treadmill

Male/26yrs/6'0"/170lbs

Nicole as Rx'd

Rnd 1: 45PU
Rnd 2: 25PU
Rnd 3: 25PU
Rnd 4: 25PU
Rnd 5: 25PU
Rnd 6: 20PU
Rnd 7: 25PU
Total: 2800m and 190PU

Yesterdays WOD for Big Shane's Birthday.

"The Mountain"
(Ascending ladder...1/1/1, 2/2/2, 3/3/3...of.)
135lb Squat Clean and Jerk
Burpee
CTB PU

Max Rounds in 20 minutes.

9 Rnds +8 c&j's...It was a good one.

5 Rounds
12 pus across the board.

7 Rounds:

20
12
12
10
10
10
5

as rxd....5 rounds...22,22,20,15,20=99...jb

7 rounds

12,9,8,7,7,6,7

38m/6/185

wod as rx'd since 5/22/08

8 rounds, 140 pullups
25.20.20.15.15.15.15.15

ripped hand open during round 4

missed yesterday because of work, so I did it today...had to try out virtual shoveling...liked it as about as much as the real thing :D

16:41 as RX'd - but alternated stances.

M 33/145/5'7"

As rx'd: 10-10-10-10-10-10-10

M/38/5'6"/190

Boy do I hate running.
Boy do I hate pull ups - primarily at work where I have to use the Universal bench to do 'em. Crank the handle to the top setting, lift the whole thing, use the pin to anchor the lift mechanism to the first 10# weight, kneel down in front, and do strict wide-grips.

17
17
13
13
__
60 total (no kip - all from a kneeling position)

Did 'em overhand, underhand off one side of the handle, and with a side grip on the handle supports. Anyway I could. Pull ups suck - they just suck less than running.

Running just sucks the life out of me. I look like I'm in shape, but apparently, not so much. :)

All runs were done between 6 and 6.2 MPH. I see some guys doing 10 MPH and I just can't even imagine... they'd find me thwapping around the belt.

25/m/155

rx'd:

22, 20, 13, 15, 13 15, 20

41/m/160
ran 7X400's, the last was over the time limit
PU's:25, 15, 15, 10, 10, 10 for 85 total

Later after my earlier post.

While waiting for recruits on table 2 rifle range, I performed 20 gallon water jug thrusters for 3 sets of 15.

After than walked out 200 meters and performed walking lunges for 200 meters back.

Semper Fidelis and God Bless

#178 Mark

I did not type a tabata for 20 min. I was making an analogy between pacing the number of reps for each rd of Nicole so that one might maximize the reps per rd and the total reps for ea rd in the 20 min, as in the strategy of establishing a number of reps in each tabata interval that one can maintain for all 8. I'm not that confused today, but thanks for listening. I was simply tossing out an alternative strategy to see what others might think of that one.

Bingo

I do think this is an interesting debate, since the question is, "would it be better for me to do 2 or 3 rd with 30-40 reps of pullups , then multiple more with 5-6 reps, or maintain 20 for the duration". I've done it both ways and to be honest, felt I benefitted more by not hanging on the bar for several sec between reps just to pump out several more reps. My grip taxes faster that way, and I spend the last 3-4 rd doing mostly 400's. I guess my problem is the numbers fall off sharply after rd 2 if I don't "save a little" for the full 20 min. I'm definitely interested to here different opinions since I've done this wod differently the last several times, even once with a 20lb vest. Anyway, you guys keep posting so I can keep learning.

1. 26
2. 19
3. 16
4. 15
5. 13
6. 13
7. 13

Total: 115
(check the math) haha

12
10
9
6
7
6

This is my first time doing a WOD..Did 6 rounds 12,10,10,8,6,5 pullups on rings(dont have a bar) and ran out of time finishing my last 400m. Can anyone direct me to an area where i can get some advice on building up my body strength to where i can WOD's consistently? I have been the the message board but dont know where to go to get some feedback.
thanks

approx. 400 m. run at home, then ring pull-ups in garage. 8 rnds.
15, 11, 10, 10, 9, 9, 8, 12= 84
4 less pullups than last time but last one was on back of ladder truck.

1. 3 (full kipping PU)
2. 5 (dead hang PU starting from feet flat on floor)
3. 4 (SAA)
4. 5
5. 5.5
6. 5
96 m
wanted to finish out the last few seconds of the 20 min

Sweet workout.

5 1/2 total rounds
Did dead-hang pull ups

400m/7 - 400m/7 - 400m/6 - 400m/6 - 400m/5

On other a note. Yesterday Jim (Comment #121) mention something about "The Strength Coach" podcast talking (more like trashing) CrossFit. I listened to it and recommend everybody checking it out. At one point they are saying CrossFit is responsible for the most recent law suit pending against "Ruthless Fitness".

I would like to read what everybody has to say about the podcast. Here's is the link: http://cdn2.libsyn.com/strengthcoachpodcast/Episode_19.5-_Strength_Coach_Podcast.mp3?nvb=20080908042552&nva=20080909042552&t=017525e666570e90e60a4 or http://www.strengthcoachpodcast.com/ and it is the episode 19.5

Thanks Coach for opening my eyes and making me a better Soldier.

Did 100m swim followed by max rep pushups:
22/15/18/16/15/14/14 = 114

As rxd, all pull-ups dead hang:

11,8,7,6,6,5,5

Worked out at the track, did the pull-ups on a tree limb that was surprisingly more comfortable than any of the pull-up 'bars' they have at my globogym.

Gee, I wonder which one is the gymnast???

Nice hops Adrian!

6 rounds
7-6-6-5-5-4
in 22:09----stairs between stations

6 rounds + 1 run

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

25 19 17 14 15 13 2 total 105, PR, up from 90 last time. Ran out of time after 2 pullups of 7th round. Ran out back of st. 5

25,15,15,12,12,12,10,12 = 113, didn't get the 8th run in.

A beautiful day on the boardwalk. Pullup bar quite a bit thicker than the one I'm used to.

m/140lbs/41yo/5'3''

124 Rx

CFNF

subbed 500m rowing for running, used blue band for pullups

5 rounds

I am still sooo sore from yesterday....

Forgot to post the number of pullups: 8,7,7,6,4--I bit the dust doing pullups after rowing.

Nathan T- You are a true riot! Don't feel ashamed, I know pleanty of people who have done the same thing. And whatever you assume to be "pleanty" is an understatement. God I love small hick towns! Plus, deer meat is the sh*t.

Lisa- Glad to know I have a fan. Ya know, I was thinking about not doing it, but now I'm going to. Perfect moto ;).

Well, they brought Scott Stapp (the lead singer from Creed) on board and he played a concert for us tonight. I assumed it would be lame because I never really liked Creed and they've been dead since like, what, 2004? Yeah, it was a pretty good show, but unfortunately it made it so that I could not complete my WOD (plus that pesky thing called work that showed up precisely at my PT time... odd). I will be doing Nicole tomorrow instead of resting. I will be doing Nicole so hard she'll be screaming my name "oh Erin!" ...did I go too far with that one? Possibly.

Well, I'm off to go see if I can get a picture with Scott Stapp. The line was so long I don't know if I'll be able to stay up that late. I suppose we'll find out won't we? Later kids.

HooyahGetSomeNomNom!

31 pullups and 5 400m runs! yess

As rx'ed with :12 to spare.

1) 10
2) 10
3) 8
4) 10
5) 10
6) 8
7) 9
8) 9

= 74

As rx'd
5 rounds
25
20
15
10
10

as rx'd
7 rounds
10,10,10,10,10,10,10 PU,
out of time for round 8, 10 PU

WOD: 500 squats, 250 situps, 160 push press w/ 25lb dumbells; 37 min.

as rx'd:

1) 37
2) 25
3) 18
4) 15
5) 15
Total: 110

M/265/6'3/28

As Rx'd

8, 8, 7, 5, 5, 2

I really liked this WOD

M/188/6'/32

as rx'd:

7 rounds
17,12,11,10,10,10,10

7th round finished after the time hack -- 20 minutes hit about 350 meters into 7th round, finished out run and PUs w/ total time at 21:18

that sucked

Man, I really wish I could to kipping pullups!

5/4/4/4/3/3/3
Total: 26

when i was at the level 1 cert at camp pendleton this weekend, i heard someone mention that their affiliate has an "i hate people/crossfit" t-shirt, but i can't remember who it was. anyone have an idea who would have this?

push ups 7 7 7 6 7 7 7

7 rounds in 20min

Decided to run on the knee today. It felt really good for the first 4 rounds and then a little pain.

7 rounds 400m's 19:59.84

400m 1:33/1:47/1:53/1:55/1:57/1:58/1:58/1:35
Pullups kipped 30/20/15/15/15/15/15= 125

72 PUs

Did Kelly instead (400M, 30 wall ball, 30 Box Jumps).

36:50

28/m/193

27-17-16-15-15-12 for 102 total

done on treadmill @ .5 incline

m/28/175/75

did the workout in a playground so pu are ring pu.
otherwise as rx'd

6 complete rounds
17-7-7-7-7-7

plus 6 pu before the time ran out.

************************************************
8-7-6-5-4-3
************************************************

CFWUx1
Squat:106x5, 150x5, 150x5

Three rounds:
Run 400m
Pull-ups 20,15,15

12:45

33 m 185#

CFWU x 3 (minus the pull-ups)

As rx: 7 rounds.

15-12-11-9-8-5-5-7

m/29/73/188
7, 7, 6, 8, 6, 7, 0
6 1/2 rounds

27/F/145
1. 9
2. 6
3. 7
4. 5
5. 7
6. 8
7. 5

First time doing unassisted pull-ups, They were ugggggly. Oh well, I felt like puking so I must have done something right.

M/31/5'4/150
Treadmill shuts off if it doesn't detect a user on it and the pullup bars are on the other side of the gym, so this was a no-go today. Instead, did 5 sets of pullups (53 total), 5 x 10 assisted pullups on the gravitron at 2/3 body weight and ran 4.5 miles on the treadmill.

7 rounds and ~250m
19, 14, 8, 10, 8, 8, 7=73
Last time 7 rounds and 93 -- my pull-ups are hurting but run was faster
On Bayshore on a sunny, windy afternoon

Did anyone else see this today?

The San Francisco Chronicle has a story about a body temperature cooling device, which appears to have a stunning affect on performance.

The Glove works by cooling the body from inside out, rather than conventional approaches that cool from outside in. The device creates an airtight seal around the wrist, pulls blood into the palm of the hand and cools it before returning it to the heart and to overheated muscles and organs. The palm is the ideal place for rapid cooling because blood flow increases to the hands (and feet and face) as body temperature rises.

"These are natural mammalian radiators," said Dennis Grahn, who invented the device with Stanford colleague Craig Heller.

Grahn and Heller also found that cooling overheated muscles dramatically improved physical performance, allowing athletes to work out harder and longer, and hold on to their gains.

"We learned that you can actually reverse that muscle fatigue in a short amount of time," Heller said. "And if you cool muscles during rest, you get a much greater recovery than if you rested without cooling."
...
Their first "aha" moment in cooling came after they talked their assistant Vinh Cao into doing his regular workouts in the lab instead of at the gym. His routine included 100 pull-ups. One day, Grahn and Heller started using an early version of the Glove to cool him for 3 minutes between rounds of pull-ups. They saw that with the cooling, his 11th round of pull-ups was as strong as his first. Within six weeks of training with the cooling breaks, Cao did 180 pull-ups a session. Six weeks later, he went from 180 to 616.

"I'll never forget the number 616," said Heller. "He tripled his capacity in six weeks. We were like, 'Wait a minute, this is crazy!'"
...

"I'll never forget the number 616," said Heller. "He tripled his capacity in six weeks. We were like, 'Wait a minute, this is crazy!' "

While a set of pull-ups might take less than a minute, it's enough for the temperature of those muscles to rise, Heller said. "We learned that you can reverse that muscle fatigue in a short amount of time. And if you cool muscles during rest, you get a much greater recovery than if you rested without cooling."

Soon, members of the Stanford football team began paying visits to the Grahn and Heller lab. "After a while, we were watching these guys and saying, 'Oh gee, he only did 700 sit-ups today,' " Grahn said.
---
Heller, 65, on the other hand, is upbeat, organized and exceedingly fit. He dipped into the lab's candy jar - using the Glove to work up to 1,000 pushups on his 60th birthday.

Impressive. Most impressive. No matter what they used to get there!

A.
www.AthleteAtAge.com

M/31/6'/194

20
10
11
9
10
8
+.18 miles

35-25-20-25-10

Only had 20 seconds left on the last round of pull ups...

I wish our run did not involve a pretty stiff hill.

115 Total pull ups.

Oh, one more thing. I've finally got my butterfly kip going. I feel like the daring "old" man on the flying trapeze. Everybody at the gym snickers until they seem me crank out 100 (in 5 or 6 sets). When I started CrossFitting in April I could do 3 pullups. Now I have my eye of 616! Soooo... much fun.

A

m/38/189/70"

Adjusted to available equipment today...

AMRAP 20 minutes of
500m row
10 burpees

7 rounds plus 228m

Pre: CFWU*3
OHS 70*15, 90*15
Clean drops 70*10

Ready for rest day.

#145

Your post cracked me up. And kudos to you for not letting good, fresh, lean meat go to waste.

m/30/180

6 rounds and part of the 7th round 400 run

Pullups: 13,10,8,8,8,8=55

M/36/5'11"/192

10,8,8,8,8,8,8

7 rds at 12:30

Good one!!!

CFWU std

7 rounds
10 pull-ups/round; 70 total pullups

30, 20, 15, 15, 15, 15

110 pullups, plus a 7th round 400.

5 pullups and 1 extra 400 over last time. Avg HR 180, peak 197, rec 51.

27 / M / 5"11 / 160 lbs

all dead hang pull ups

20
15
13
11
11
11
10 = 91

M/145/42

8 rounds
pullups-30/25/20/18/15/15/15/15 total-153-out

nathan_t

Your post has my vote for "Comment of the Week" on CrossFit Radio, so far. Damn, bro - you got game! (get it?)

Run: 9 mph
Pull-ups:
17
15
15
13
12
8

Graviton-assist pullups (BW-90# for first set, 50# all other sets)

15/7/5/4/6/+400m run

male 26yrs old, 5'11, 175
round 1: 20
round 2: 15
round 3: 15
round 4: 14
round 5: 15
round 6: 15
round 7: 15
round 8: 15

nathan_t you are not an idiot. I think resourceful would be more fitting. What is wrong with being an opportunist? Nothing. good job.

M/26/6'2"/185lbs

run:
1:57
1:55
1:53
1:50
2:12

130lbs pulldowns:
15
10
8
5
10

32/M/6'0/195

Practice: Cleans (Medium)

Train: "Nicole" Rx'd, 8 rounds. Did strict dead hang pullups for a change of pace. 11/7/6/5/5/5/5/5
Excellent workout, body destroyed and ready for rest day.

6 rounds + 400m
5
5
5
5
5
3

7 rounds
129 pull ups

First CrossFit WOD since AC 100. Still recovering but glad to be back.

completed seven rounds
6
6
4
4
4
4
6
had to walk half the last 400...had very bad sideache 10 minutes in. bettered my pu by 8

5 rounds +400m
12/7/5/6/7

7 rounds, 99 pu's....had enough time to get 1 more pu if I pushed harder!

wu=30 min lvl 8 stairs, full yoga to end

James 29 m 6'2 205 16,13,12,13,11

Peter 25 m 5'11 210 10,15,18,12

#215 Sailor Erin:
Gosh your last comment had me on the ground in tears laughing! First it was the comment about Creed being dead and then the screaming "nicole"-it just put the icing on the cake for me! I will be laughing well into tonight on those comments...thank you kiddo!

#130 Logan
YOU KILLER! awesome work dude! we need to get together again for another workout. Either we go over there or you and ty come over here again whatever you decide-call me!

#182 Sgt O
H E L L O ! ! ! wow, that is a major achievement in such little time. I would be feeling pretty stoked too if I were you and with good reasons! You certainly earned that right. Good for you, it sure is a great feeling. Welcome to crossfit-good luck to you in your endeavors!

now for my results:
f/42/5'/116

six rounds pull ups/sprints
10 rps(most with chest to the bar)
stopped at 19:17
mostly because I screwed that one up!

compared to my first Nicole in March:
4sets/4 pullups
I still have some work to do. :(

Sweet workout! I definitely needed the running. I have been doing CrossFit for 4 months now and I love it. I have never exercise more effectively in my life. This stuff is for real!

As rx’d with dead-hang pull ups and on a treadmill.

On another note. Yesterday, Jim (comments #121) mentioned a podcast from a website called “The Strength Coach”. There were 2 individuals that are personal training and probably CSCS talking about what they thought of CrossFit. In a nut shell they feel CrossFit is dangerous, lacks form, is not effective or good for younger and older people, and would never recommend it to anybody. They feel CrossFit is careless and almost went as far to say that Coach Glassman is irresponsible in what he teaches and basically pulls his workouts out of his a$$. They also said that CrossFitters ONLY like CrossFit because it gives variety to our workouts. They even said that they feel it is very likely that CrossFit could be hurt by this recent law suit involving “Ruthless Fitness”

It was sad, it made me upset, I had a hard time listening to it. I recommend EVERYBODY listen to it. It is interesting to see what “professionals” think about CrossFit. I tried to post this earlier but I think because I used a website, it didn’t make it. So I am trying again, but you can go to strengthcoachpodcast.com and download the podcast for “Highlights of Special Episode 19.5”

I have only been doing CrossFit for 4 months, and wasn’t in bad shape before, but I can honestly say that I am drinking the kool-aid by the gallons. I tell anybody I can about and have even helped convert people to CrossFit. Thanks Coach Glassman for helping me realize that I have more potential than I thought. And thanks to everybody in the CrossFit community for the daily inspiration to keep going.

116 total

As Rx'ed:

7 Rounds - 20/20/14/15/15/15/10 = 109

Runs done at 9.0mph

6 rounds with 125 pullups total

Taking it easy for FGB this Saturday!

33 yom 220 bwt
bike 10 miles
wod as rx'd on track
7 - 400's
6 rds of pu's on back of bleachers
15/12/10/10/8/8
total=63 pu's
new pr (plus 1 on the 400's and plus 23 on pu's)

bike 10 miles

Jodi (F/29/110)

"Nicole"
AMRAP in 20 minutes of:
Run 400 meters
Max Rep Chinups

6 rounds of running + 5 rounds of chinups - 20 chinups per round (unbroken of course)

Overall
Feeling a bit sluggish today...runs were deathly slow but I'm still pleased with my score. Especially considering how badly torn up my left hand is. haha!!

Coach/Lauren

I dont know who's behind the change on the site but it looks great!

Also, maybe you will consider making a Crossfit music CD since a lot of us on the site are generally asking for the names of the songs on the videos...it may be a good idea for you guys to consider in the future...just a thought! :)

6 rounds
80 pullups

went
21
15
12
12
10
10

ran on treadmill so that took up some time o well fun one

age 180 bw 200

as rx'd
15-16-11-9-9-10-7-11

Bwt: 137

As Rx'd

62
35
30
30
30
32

Total: 219

Felt like a piece of turd today on my runs. I ate to close to the workout... ugh!

completed 8 rounds. gravitron assisted PUs(60# assist)
10
11
10
10
10
14
12

Total=87

Post WOD - lots of stretching. IT band and hams are super tight.

5 rounds + 1 400m run

pull-ups were done on my rings, I don't have a pull-up bar at home!

20-15-15-12-12

F/24/114

Erin -- that was a great post.

M/35/77kg(170#)

Missed the first 400m run and started with pull-ups, otherwise as rx'd.

29-17-13-13-12-13-12 = 109 reps total

All kipping with chin well over bar. Grip...

By the way nathan t. great story and venison is well worth it (as long as I saw the thing get hit I wouldn't object but your time-frame of acceptable freshness may vary but to each his own)

age 18 bw 170
8 rounds even
pullups: 25/20/16/15/15/11/13/14

these bastards took my squat rack with all of their stuff after my second round so i had to move do a different one and the pullup bar didn't have good grip.

Man, i've been doing crossfit for about two weeks now and i've never felt better in my life.

age 21 bw 155
6 rounds
pullups: 12/12/10/9/7/7

6 rnds + 100m
73 pullups

followed by:
some work on ring dips

#273 Speal

You depress yet inspire me when you put up numkbers like that, maybe i can meet you someday if i end up leaving Canada and heading down to do a Lvl 1 Cert. Cheers

Nicole as Rx'd.

15
12
12
10
12
12
12
10

Total: 95 Pull ups and 2 miles of running. Not too bad, considering the fact that i did bench press, weighted dips, and weighted pull ups before this one.

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Jog 400M.

As rx’d: 20-13-11-10-10-10 = 74
Foam roll after
Compared to 070927: 52

As Rx'd...All pullups were on rings

1-16 pullups
2-10 pullups
3-10 pullups
4-6 pullups
5-7 pullups
6-6 pullups
7-7 pullups

Felt good today......I really liked this WOD
M/25/5'10/215

7,10,5,7,5,5,8,7

M/24/5'10"/155

CFWU x 2 (subbed knees to elbows, false-grip pullups, ring dips)

Nicole as RX'd, with dead-hang PUs (with negative):

7 Rounds, plus 300m

Round 1: 10
Round 2: 8
Round 3: 7
Round 4: 7
Round 5: 7
Round 6: 6
Round 7: 6
Total: 51

The only PU bar on the same level as the track is one of those Graviton machines, for which my hatred knows no bounds. Did each rep without assistance (so I'm at least glad the "assistance step" folds up on this model), but not only does the confinement of the machine necessitate strict form, to avoid further losing my grip I had to do a negative after each rep (dropping quickly resulted in a shifting of the bar's padding). Complain complain complain...I guess I should just be glad I didn't have to run up and down the stairs just to do this WOD :P.

Take care!

i tweaked today's workout... wanted to get a bit more cardio in so I ran 800 meters. I got in 4 rounds.
1st- 13 pullups
2nd- 13 pullups
3rd- 8 pullups
4th- 5 pullups

27/m/181

As rx'd
7 rds
25, 15, 15, 12, 12, 10, 10 = 99(pr)

- 20,12,12,12,12,12,12 = 92

7 rounds + 75 meters.

8 rounds of running
124 Pull ups
25, 20, 18, 15, 15, 15, 16

Male age 34, 205lbs 5'7"
Started Crossfit on 8-18-08 and quit traditional weightlifting. Thanks for your site. It's kicking my butt!
As rx'd

400m / 15 pullups
400m / 12
400m / 10
400m / 10
400m / 11

M 6'3"/235/28 - 8 rounds, 55 pullups

F/148/31

10 rounds+run:15-22-17-19-15-18-25-25-32-55

Whew!

Semper FI

45/181

6 Rounds
25, 20, 15, 12, 12, 17 for 101 total.

Runs on mill. Wore VFF first time for a running WOD, see how my calves are tomorrow.

20 pullups (from dead hang)

12 rounds

Total 240 and ran 3 miles! (but cheated cause I ran on treadmill)

Oh well, ill run hills next time!

10,11,8,10,8

Today
19, 16, 14, 12, 7, 9, 8
7 rounds 1/4 mile run then pullups for 20 minutes
19.35 (I guess thats a new PR at 7 rounds)

9/27/07
20, 17, 14, 11, 10, 10 pullups
6 rounds with 440yd run
19:30

8/9/0717,
12, 10, 9, 8, 8 pullups
6 rounds with 440yd run
19:10

11, 6, 6, 7, 6, 9

subbed rowing (which killed the pullups) and forgot to count how many pullups I did, but I finished 7 rounds.

Pullups: 10,10,10,10,10,9,7 = 66

7 rounds (no partial had about 3 secs left on timer)

Tried a little "game theory" to try to maximize pullups over entire round.

Virtual Shoveling: By the end of work today I was feeling every muscle in my lower and upper back, traps, and rear deltoids. For those who decided it was "uncool" you missed a great opportunity for developing overall balance to upper back area.....

Thanks Lauren and Coach for another great cycle!

Off to hot hatha (yoga), Namaste!

CFWU x3 (minus pull ups in round 2 and 3)

"NICOLE"

6 rounds completed

treadmill running 9.1 mph then jog/speed walk to weight room for pull ups
kipping pull ups: 21, 21, 17, 17, 17, 16

TOODLES!!

32/f/5'4"/130

I did -

6 runs
6 sets of pullups: 20, 14, 20, 15, 11, 9

HOWEVER...

After the first 10 mins, I had an asthma attack which hasn't happened to me in about 10 years. I think it's because the weed pollen count is crazy high in ATL right now. SO, I had about 30 min break in between the first 10 mins and the last 10 mins and the second half I was scared to push it as I thought it was going to happen again.
Bummer.

virtual shoveling and walking 18 holes of golf yesterday left me in a state of soreness I did not know was possible

todays workout
as Rx'd
6 rounds
7/6/6/6/6/7 PU's

m/29/180

f/25/120/5'5"

WOD as Rx'd

12/10/14/10/13/10

Made it 2/3 of the 7th run

16, 15, 14, 12, 12, 12
About halfway through the 6th lap

M\43\190

7.5 rounds, 43 total pull-ups

M\14\135

5 rounds, 8 to 10 jumping pull-ups per round

23/150

WOD as rx'd
1-25
2-25
3-25
4-20
5-25
6-25
+3/4 of 400m

Total = 1.7 mile/145 pullups(PR)

virtual shoveling 11:min flat

30/M/190

as rx'd - 6 rounds plus 0.11 miles

PU's were as follows:
15
12
11
10
10
10

For some crazy reason I decided to do the workout from May 18 in the afternoon:
http://www.crossfit.com/mt-archive2/003651.html

I did as much as I could in 15 minutes instead of 20.

Pretty happy with that as I pretty much did the same amount in 15 min. as I had done in 20 min. last time.

John

Subbed 40 DU's for 400m runs, max pushups instead of pullups (mostly because of the way my gym is set up). Rounds were 30-20-15-12-13-10-12.

M/27/185

20, 12, 12, 8, 8, (12)

ran out of time on 6th round of pullups

26
24
22
22
26

120 total

30/m/200

5, 6, 5, 5, 5, 4

38/m/65kg

As Rx'd

1-1:41 (25)
2-2:08 (22)
3-2:14 (20)
4-2:26 (18)
5-2:32 (15)
6-2:42 (19)
+1:47 of a 400m run.

Felt tired and lightheaded. 3rd day on 1600 calories. Back to good nutrition. New PR by 16 pull-ups.

6
10
13
14
10
14

119 pull-ups total

37M/5'10"/165#

Warm-up: 3:02 row (746m); CFWU (minus PU) - 3 rnds.

As Rx: 11-11-11-11-11-11 (+200m run, ending at 20:10).

Cool-down: 200m walk; hamstrings stretching; foam roll.

PR by 10 PU. Strict PU and outside course runs.

f/43/141/5'9"

12
9
8
7
7
7

total 50

F/37/140ish/5'4"

4 rounds + .23 mi
On treadmill, 1% incline.
15,
4 dead/8kip,
2 dead/8 kip
2 dead/6 kip

38/m/190
as rx'd

8 rounds + 300 m
36,18,14,13,12,13,14,12 (132 pullups)

Today (Best)
17 (30)
13 (15)
10 (13)
12 (12)
11 (11)
10 (10)
3/4 final lap before time (completed final lap)

OK, I asked this the other day but don't know if it was answered or not. Several weeks ago someone posted a recommended Zone book, and I wrote it down on a post-it-note...super convenient for notes but super convenient to lose as well. Sooooo, I'm asking again...sorry if I missed a reply post from someone ~

My running sucketh worse than a Rodriguez-coached UM football team, and it had a sizable effect on my P/U's
5 rounds
23-15-10-14-14 = 76
2:43 seconds remaining and I sat on my a**, cussing the running.
Next time, Nicole. Next time.

6 rounds with 5 pullups from dead hang...got through 300 meters when 20 minutes hit

9 rounds as rx'd

pull ups : 13-13-12-12-11-11-10-10-9
big square post soccer net for pullups..
hands are hurting...
this one was tough on the legs after yesterdays squats...

M/40/180

As rx'd:

29
17
15
15
15
13

Total: 104

A PR by nine reps. I could have/should have done better but a callous ripped while doing GI Jane on Monday came apart again in a bad way. Sniff sniff.

More better faster

38/M/176

Nicole

36-32-30-25-22-24=169 (PR)

#323 Mark:

My favorite Zone Book was "Mastering the Zone" by Sears, just really the practical application of it. I don't know if that's the title you were looking for, but its a good one too.

29 yom 225# 6'1"
as rx'd
5 rounds + 1/8 mile
21/17/14/14/17 = 83

23/M/174
------------
First Nicole

6 Rounds, 70 Pull Ups.

4 runs 3 pullups
2 3 & 4

Livestrong!

m/39/6'0"/195

7 rounds + 100m

19/11/6/6/5/7/6 = 60 pull-ups

24/F/140/67"

First, HOLY SH**! you are a NASTY girl nicole!

27/25/23/20/22/23 jumping pull-ups

Second, this is the second time I've had an iron or "blood" taste in my mouth after a hellacious session, any explinations?

6/7/6/5/6
Hit about 200m @ the 20min. mark.
Walked back 200m and did 6 more pullups.

kipping was terrible today, mostly dead-hang with a spastic kick once in while...

David
M - 33 - 5'10" - 175# BW

DROM warm up
50 double unders
CFWU x 2 x 10, with 45 pound overhead squat & ring dips

WOD as rx'd: 20, 16, 16, 15, 15 (5 rounds, 82 pull-ups) - PR!

Compare to 080316: 20, 17, 15, 15, X (5 rounds, 67 pull-ups)
Compare to 071109: 15, 15, 15, 15, 12 (5 Rounds, 72 pull-ups)

Notes: Took a three day rest break and back on cycle today. Forgot how painful this one is. Arms and back were on fire!

34/M/147

23/15/12/12/12...I think that was all, lost count as I was focusing on breathing. 20 min mark I was @ 200 meters as well, finished it and did last 12 PUs.

First time I was able to complete a WOD, my out of shape carcass is crying haha.

m/41/183

6 full rounds

12-12-12-12-12-12 = 72

in 10 min 3 rounds, 26 PUs (total)

As Rxed:

6/5/4/7/5

M/36/207/5'7"

Nicole:
30
17
17
15
13
11= 103 PR

25/M/189

My first Nicole

6 rds 11/9/9/7/6/6=48

That really sucked compared to others that have posted. I have a long way to go!

#327 Jay M. in SC

As you can see, I am a newcomer. Your numbers are awesome, where were you when you started this, what can I do to improve my pullups, and I saw you mentioned the zone, but what other stuff do you take like supplements? Thanks for the help.

M/19/5'11"/155

6 rounds:
18, 10, 9, 10, 8, 7

m/24/190

As Rx'd

17/15/15/15/15

Had a min to spare at the end but just decided to stop at 5 rounds.

Good fun! I love rest days! My body hurts.

Nicole, 112, PR by 19

20, 20, 15, 15, 13, 15, 14

Nothing but a gut check!

F/34/5'1/130

8/8/8/8 with banded pull ups + 1 extra 400 meter run.

20/m/6'2"/195 lbs

Missed some workouts a few weeks ago so I decided to do them today and do today's tomorrow instead of resting like I should:

15-12-9 of 135 thruster/muscle ups
then, 150 wall balls.

Completely smoked myself, but totally worth it.

37/m/5'11/160

sn: 6x1 103#

2 Rounds of: 460m run, max Pull-ups (12-10)
7:00
Have a cold (sore throat, can't breath, coughing)

6 rounds:
18,12,10,10,10,12
72 total

29/f/115

6rds

33-22-20-20-20-20= 135 (pr)

mixed butterfly kip and regular. kept losing rhythm

pre:wux2
post: stretching + med ball clean practice

Mark #128- You are too funny! :-)

30,23,17,15,15,+.21miles.
Total=100 PU
Treadmills suck and slow you down. Cost me one round for sure.

M/28/200

6 & 1/2 rounds...109 pullups...30, 20, 20,12, 15, 12

7 x jump rope sets for 2:05 min. each
6 x pull-up sets, 6 at 10 count, 1 at 9 count

M/52/5'8"/143

My first time with Nicole:

As rxd

6 Full rds. 20-17-12-14-14-12=89

My goal was 100 but "Nicki" said....next time,I promise..............

4/180lbs/6'1"/Irish/Virgo

16 rounds as Rx'd:

12-15-15-15-15-15-15-18-18-15-15-16-18-19-18-20

I am a God among men!

SEMPER FI!!!

M/25/6'1/175

Loved this WOD. My arms were all swoll at the end of it.

As rx'd:

15/15/13/12/10/14

Treadmill def. cost me a round, but it probably helped give me a little extra reps for pullups. I was kipping so hard that the entire cage was shaking. I could tell that everyone in the gym was staring at me and whispering things. I loved it.

7 rounds and 110 pullups (an extra round but -15 pullups from my PR)

Pullups felt really weak today - grip strength was seriously lacking! Not sure, but the virtual shoveling might have taken a toll on my forearms. Pullups were 'traditional crossfit' gymnastics-like kip. I think it is time to learn the butterfly.

25-17-14-12-12-16-14 something like that...

M/17/6'/155

45/M/6'/180 STA 74

STRUCTURE FIRE TODAY...NO WOD NEEDED.

SMOKE ON THE WATER

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

cfwu x3 minus pu's

6 rounds. I'm have been increasing my pu's over the past year but my running is no better. Im not sure why I'm not improving my cardio. Maybe it is a result of my Achilles rupture last December???

as rx'd

20-12-10-10-12-5=69 PR

080924 6 rounds 69 pu's PR
070927 6 rounds 67 pu's
070809 6 rounds 56 pu's

M 6'0" 32 205

6 rounds, did dead hangs till I had to do some kipping Pulls.

1. 20
2. 14
3. 12
4. 12
5. 10
6. 10

As RX'd
16/12/10/8/6/6/9 = 67
Pull-ups on rings. Next time I'm going to pace the pull-ups a little more.

6 rounds

20-20-16-15-15-15 = 101 PR

m/32/179

24/17/15/13/13/13/14 = 109
ring PUs

Bwt:173.0
3min warm up row
15, 20, 20 90 off assisted pull-ups. one more plus 400 meters run.

last time
do not know what the assisted pull-up was off
sure it was less then 90
BWT:154
four rds 17, 16, 17, 15 pull-ups

i mean comment #353...

16 rounds is literally 1 min. 15 seconds to run a quarter mile and at least 15 pulls...

I did this with my body armor on because I am a NYPD firefighter (and because I rule!)

(40 lb body armor and ran outside!)

13 rounds and a cloud of dust!! 252 pull-ups total

NY YANKEES! (bosox sux)

Semper Fi!

CROSSFIT-SMACKDOWN-BLACK-BOXSTYLE

used treadmill at 2.0 incline.

8 rounds: 12-10-7-9-6-10-6-4

M/6/270

4.5 rounds
7/6/6

did 4 400 total

as rx'd
20,8(breathing to hard to do pu),10,10,10,8. time ran out as I was walking over to the pu bar but I did 2 more slow chest to bar pu. I also started with pu's then went to run. I was curious how many pu's I could do being fresh so I started with pu's

145 nathan , hilarious,best line yet,
sumo dead thing high pull,cool as ****.

22.m.135.65"

as rx'd
14, 10, 8, 9, 8
*outside a bit more than 400m, ring pull ups
*wow poor performance

1% on tm
9,9,8,8,7

M/38/150

2o minutes
Run 400
10 pull-ups (cw 50)
Run 400
10 pull-ups (jumping)
Run 400
10 pull-ups (cw 50)
Run 400
10 pull-ups (jumping)

Great workout!! I have only done crossfit for about two weeks, but I feel amazing!!! Here it is for today:

6 rounds 10-8-8-7-7-5

m/36/195

as rx'd

6 rds

15-11-10-10-10-10

6 Rounds +300m
20, 17, 11, 11, 12, 12 = 83

vs. 7 Rounds last time of:
20, 13, 10, 12, 7, 7, 6 = 75

7 rounds:
21/21/21/15/15/15/15 = 123

m/31/5'9"/205

36/m/172

I ran 500 meter rounds, 400 meters leaves me at the wrong end of the track.

500
15 pullup machine
500
11 pullup machine
500
10 pullup machine
500
9 pullup machine (14)
500
13 pullup machine (16)
500

Time 20:03

6 Rounds (15, 15, 12, 12, 12, 10) = 76

BW 174

35/21/20/19/18/18

Total: 131

This is well below PR, felt horrible today.

9 Rounds, Pull ups: 10, 8, 6,6,6,4,3,3,3. Pull ups are improving

44/6'1"/185

isabel as rx'd: 3:19 pr

all power snatches. dropped the bar on all of them and then chased it. last 10 or 12 had some press out so more like muscle snatches. i'm torn as to whether that is legit.

8/8/5/6/5/5

19-15-15-13-10-12= 84

6 rds plus a 400

6 rounds as rx'd
26
19
15
15
12
15 total: 102

Then did the Bear Complex: 45, 65, 95, 105, 125(PR by 10)

6 rounds
8,8,8,7,8

39/203/6/lazy old dude

Mark
subbed 500m row - Left Knee issues
23,20,17,20,12,11=103

POST #353 DON'T POST NONSENSE! YOUR REAL WOD RESULTS WILL BE FINE.

HE POSTED THE FOLLOWING :

4/180lbs/6'1"/Irish/Virgo

16 rounds as Rx'd:

12-15-15-15-15-15-15-18-18-15-15-16-18-19-18-20

I am a God among men!

SEMPER FI!!!

Comment #353 - Posted by: Dan_Flynn_Sommersworth_NH_CrossFit at September

15/10/10/10/10/4/6

28 13 10 10 13 12 10 8

6 rounds
12,12,12,12,12,12

m/25/185/6'2"

15,12,12,13

I could definitely use some improvement to my running.

Nicole

6 round
400m average time 1:45 to 1:55
Pullups 15, 10, 10, 10, 10 reps

Time that took me to complete 6 round 19:22

30/m/195

6 rounds
96 pull-ups total

24, 19, 14, 13, 12, 14

M/5'11"/165
15
15
15
11 Grip slipped
15
15
5 Timer went off.

M/32/5'9/212

As Rx'd 8 Rounds

8/8/7/6/5/4/3/5

Ran a 9th 400 after the time limit to really gas myself.

I started Crossfit a couple months ago and could not do one pull up.

6.5 rounds

PU's 25-20-18-15-12-12 = 102

finished last 400m 15 seconds over time limit.

Hey all,

First time back in the gym in a few days. Just not feeling motivated this last week - time to get back at it. Did a 45 minute spin class at lunch (spinning and the fact that my gym is a block away from work are two reasons I can't give it up). After work, first Nicole (5 rounds):

8/20 bench dips (pull-up station taken)/7/7/4

Timer went off after 4th pull-up, but I was pretty much done anyway. Pull-ups done on gravitron with 95# assist (down from 110#). I do suck at pull-ups, so this was a pretty heavy duty cardio workout. It's really hard to do pull-ups when your heart feels like its going to pound out of your chest. 400s run on TM at 8.5mph/8/7.7/7.7/7.7 (1%). Lost about 30 seconds per round starting and stopping.

So, "The Rock" is at my gym today (Steve Nash Sports Club Vancouver) - working his pecs on the cable machine. Thought about telling him about CrossFit but decided against it ;-).

Did "Nicole" today at CF Santa Clara; I went because my running is horrible and my pullups suck, so I figured being there with the group would get me going.. I felt like a turtle. 5 rounds, with 5/5/5/4/6 pullups.

BUT I learned how to kip with a band hanging down from the bar (which is a different set up from what I have at home). I've noticed something about Mr. Khalipa - every time I finally manage to get something right, he says "that looked way too easy..." and tells me how we'll make it harder the next time. I think I appreciate that.. really, I do!

#340 MOE

I think you should be proud of your first Nicole and I bet you will double those numbers in 6 mos.
I don't have my first Nicole results but I don't think I was any different from you, I was still deadhanging then and do the Butterfly kip now.
My tips to increase pullups: 1. Do a bunch of pullups, 2. learn to kip, standard or BF, 3. Do weighted pullups for reps and 1 rep max., 4. Work on grip strength, I've found this limits me most often 5. No gloves, chalk up, callous management (improves grip and prevents tears) 6. Strict Zone dieting, I can't emphasize this enough.
As far as supplements, I take a multivitamin and fishoil. I will throw a scoop of whey in my oatmeal or yogurt but just to maintain zone blocks. Most of the other stuff is just hype!

I hope that helps, welcome aboard, and dude you won't look back. You will be amazed where you are in 6 mos. Train hard and e-mail me if you have other questions.

ROM's

WOD
15
15
15
15
15
15
15

Played it smart & stuck w/a number. Last time I did 20's for 3 rds then dropped off to 10's. Will try a different avenue of approach next time and see what happens.

Get some, Go again!

6 rounds: 15 10 9 9 8 10 = 61, plus ~350m

all p/u's on rings, full external rotation at the bottom. ran on treadmill.

m/37/5'11"/175lbs

I did this at the high school track and had to do the pullups underneath the bleachers on a square crossbar and there was no room to kip so it was straight pullups.

8x400 and was 3/4 of the way on my 9th lap when time ran out. (20 mins)
pullups:
13
8
5
6
6
7
7
5
total = 57

#327 Jay
Thanks - I actually have that book somewhere in the house but I can't find the da*n thing. Haven't seen it around here in about 5 years actually. I may buy another copy, and will surely find mine within days of doing this, but I recall the recommended one was an author other than Sears. I'll browse B&N.

Hey -- good job on the Nicole. Lotsa reps -- I like it.

As rx'd, 8 rds + 200m completed (PU-20/15/12/12/12/12/12/12).
Gastroc/soleus are ruined...once again trying to POSE.

did it right this time, didn't go to crazy with the running at first.

7 total rounds with an extra 400 and 63 pull ups
started with 8mph, then 9, then 10 for all but the the last at 11.5, felt good.
Goal for next time:
8 full rounds, 80 pull ups

Teri 36/f/5'7/153
all dead-hang
4(PR)-2-3-2-3-1

Todd 35/m/5'10/160
24-14-15-9-14-12

Fought the treadmill set up menu every round...so frustrating. Next time we're trying this outdoors!

As rx'd. 8 rounds

(PU-16,13,13,9,11,10,9,8)

Almost ripped my hands right off, I feel great, I love Crossfit.

Talk to you guys Friday.

Round 1-8, 2-8, 3-8, 4-6, 5-4, 6-no more time.
Don't know about you guys, but I've been doing the WOD as my "cardio" after I lift or as my lifting when I don't lift (currently doing full body three times a week and then doing just the WOD the other two days). Feeling great. Hope others are too.

Great workout today.

32/20/10/15/15/15

All dead hang pullups:
22
16
15
12
12
14
11

#399 Jay M.

Thanks for the encouragement. It amazes me how much CrossFit has exposed my poor level of true fitness. I really thought I was doing ok. I'm going to get that Zone book too. Thanks also for the tips on pullups, I really hadn't thought about the grip strengthening or hand/callous issues as a limiting factor.
It is truly great to be a part of something like CrossFit, you all are so supportive and encouraging. Thank you again Jay.

7 rounds
20,20,15,15,13,13,11

6 rds 22:13 w/ 21,16,12,10,12,10=81 pu, ran 8 mph vs
6 rds 22:29--20,10x5 pu, ran 8.7mphx1,9mphx5 9/27/07
5 rds+400m 21:25 20,14,10,11,11 = 66 8/10/07
5 rds 60 pu + 400m 21:26 12/11/06

10 min ellip wu 20/20. m/51/176.

38m 185
6 rounds
20,20,20,14,15,15= 102 total
6 more than last time, but one less round. ugh. i did have a little pullup bar interference, tho

37/6'2"/195

Round 1: 20 pullups, stopped from there, felt pull in shoulder blade, went to plan B.
Round 2-7: Ran 400m with 45 second breaks, Avg 1:43
Round 8: Sprinted out a 1:33 on the last round.

Workout didn't go as planned but arms need a break after the last several workouts.

195lbs. /37

7 rounds @ 5/28 of a mile ~300 meters

30
15
7
8
9
10
8

as rx'd:

7 rounds

pull-ups= 20-20-16-20-16-14-20

29/m/5'11"/200

As Rx'd
6 rounds
20/20/20/17/14/17 total= 108

M/24
Bwt:195

As Rx'd 30/16/18/18/10 Lil'Filer

As Rx'd 11/10/9/8/7/ Big'Filer Bwt:211

Our block is 480m long and it was rainy so not exactly as Rx'd, but my forearms were shot anyways. Score one for the little guys... Again

As Rx'ed:

7 rounds

20-20-20-20-15-20-20= 135 PUs

F/39/5'6"/115

15/11/12/12/10 (all were dead hang pull ups)

Started a sixth round - was about 300m into it when the clock ran out of time.

////////////////////////////////////////////////////////////////////////////////////////////////////

6 rnds+

15/12/10/12/12/15=76

1.75 miles

started with dead hang pullups, finished the last one with kipping

sweet wod

//////////////////////////////////////////////////

6 rounds

20/16/15/13/11/11 = 86

M/32/190/6'

CF warm up without pull ups

As rx'd

8 rounds:
16
12
11
10
10
10
10
10 = 89 pullups

First pull ups since max reps 2 weeks ago.Lost half of my palms on that day. Felt like a globo gymer I had to wear gloves. I feel like less of a man.

22-13-12-13-12-13-13

98 total next time shootin for 120

7 rounds
8.5 mph
1.0 incline

20
17
12
11
10
9
7

M/25/165/6'0

26
22
20
18
20
18
Plus 180 meters

124 Pull ups total

6 rounds plus 400 meters:
7 (+8 jumping), 5 (+10 jumping), 5 (+10 jumping), 4(+11 jumping), 4 (+11 jumping), 3 (+12 jumping)

m/24/6'1/218

as rx'd

6 rounds
25
15
12
12
10
8

total: 82

9 rounds - 15 pullups each round
135 total

CFWU
situps to 30 degrees below horizontal
80# assist on PU and dips

WOD
6 alternating rounds of 400 m and pullups with 30# assist.
2-3-4-2-2-3 = 16 pullups +.23 miles at end when time ran out

second and third rounds of running i did an elliptical thing because the treadmills were full.

M/36/200

As rxd

20/16/12/15/12/15/16
Total:106

f/32/130

8-7-3-7-6

Row and placebo band

Rowed instead of ran because it was too dark to run and used placebo band because the pull up bar at the gym has a large circumference and my grip still hasn't gotten used to it.

Why only 3 pull ups on the third round you ask? Probably had to do with the fact that I tried to adjust myself so I could open my hips more on the kip and the band slipped off my foot and snapped me on the babymaker. HOT.

Even better? Everyone else was done working out, so they just got to watch it. I love CrossFit!

m/19/158/5'9"

6 rounds:

1-10
2-7
3-6
4-6
5-6
6-8

Need to get my kip down!

Joe - 6 full rounds, finished the running for the 7th as time ran out

Gwen - 5 full rounds, finished the running for the 6th - could have pushed myself harder...was trying to pace myself - will change that for the next timed event!

M/161/19/5'11

10/11/11/11/11/8/2 (Damn you forearms)

Total: 71

8 rounds of 400

10x 7 PU

M/24/190

As Rx'd
24
16
14
13
13
12
11

PR by 1 round and 18 pull ups

20-12-12-9-10-8
6 rounds completed

5 P/U sets for a total of 57 and 1.321 miles on a treadmill. Didn't quite get to that 6th set :-(

All dead hang
6 rounds
7/8/8/8/7/5

I am in Okinawa and was Hot as H@#$....
Had fun anyway

M/23/5'10/170

8 full rounds- 22/12/13/13/13/11/13/16
a little less than par for my pull ups after a 26 round PR cindy yesterday.

ooh-rah!

m/21/5'10"/147

cfwu x 3

7 rounds, 10/9/7/8/7/7/6

32m 6'2" 220
5 rounds
5, 5, 5, 5, 4

Damn pullups...

M/26/5'5"/215

5 rounds: 5/5/5/3/3

I'm just starting. So I hope to see better results.

Wow!!! Well I now know what the virtual shoveling was for! I can't even bend my freakin back right now. OUCH!!!

8Rds
15 Kippers across the board

m/31/230/68"

6 rounds plus 200 meters
12,12,12,12,12,12 = 73 total

M/46/145

Nicole
On treadmill
Chest to bar pullups
15-10-10-10-10-10-10

C2B pullups cut my numbers almost in half. I'm anticipating the return on investment the next time I do muscle ups.

nathan_t What more can one say? Outstanding.

m/18/6'3/165

6,6,5,4,5,6

gotta get better at PU's!

6 rounds / total: 82
15,15,15,15,15,7
Was going for another 15 but time ran out... It also did not help that I had to go upstairs to do pull-ups and down stairs to run.

47 / 171

as rx'd

7 rounds with 57 (13-10-10-8-8-5-3) pull-ups -- PR for both rounds and PUs

I did this at CrossFit Coeur d'Alene, ID while I was traveling on business. Thanks for the use of the box Derek.

35/M/5'8"/182
Nicole as Rx'd
6 Rounds, 105 Pull ups
1. 25
2. 15
3. 15
4. 15
5. 15
6. 20

M/37/5'8"/160lbs
600m run (to make up for treadmill use)
22PU
600m
19PU
600m
15
600m

Ok - had to guess at the 400 meters probably was longer than 400 since my times were consistently over the 8 minute mile pace and I run fairly regularly faster than that.

well none the less here are my splits
activity overall split
400m 2:05 2:05
15PU 2:32 0:27
400m 4:46 2:13
11PU 5:13 0:27
400m 7:38 2:25
10pu 8:11 0:32
400m 10:40 2:30
08pu 11:36 0:56
400m 14:01 2:25
08pu 14:54 0:53
400m 17:19 2:25
08pu 18:07 0:47
400m 20:17 2:10
08pu 21:03 0:46

I think I did ok - I was on a different bar than normal and couldn't do kip-ups(it had a patterned grip cut into the steel)

after the WOD did 50 burpies in 4:51

m/40/72/175

ran 1 m warm up
9 rounds - most qtrs @ 100 seconds
12,8,7,6,6,7,6,5,4

M/29/220/6'1 no sleep, 4 bags of peanut M&Ms, and 3 monsters (lo-carb of course)

WU:3 set's samson and Glut situps touched the group and the parallel I do them on are pretty high up.

5 rounds with green Iron Woody Assist band:

1.12
2.15 kipping with free leg to practice technique
3.8 pushing maybe to hard away from the bar practicing technique.
4.6
5.4

Felt sucky, surprise surprise! Closest I think I've come to actual pose-sque technique, couldn't sustain it, effortless my butt. Slow as sin, but it's more a testament to the addictive nature of crossfit, I HAD to get the WOD in no sleep or not. Never left this strong an over arching desire to exercise before.

Peace

Sandstorm in Baghdad... so, 1 ring p/u the first minute, add 1 more every following minute; ring dips the same. Will run when it clears up.
9 minutes + 8reps (53) - Ring p/u
7 minutes + 4 reps (32) - Ring dips

cfwu x 1

13
9
8
7
7
7
7

total pullups: 58
rounds: 7
time: 19:50

extra round
6
time: 22:55

15
13
10
10
10
12

6 rounds

6 rounds and 100m in 20 minutes:

12
10
10
10
10
10

Lost a couple of minutes getting from treadmill to pullup bar as they're at opposite ends of the gym, so finished the 7th round with 10 PUs in just over 22 minutes.

6 rds + 250m
All pull-ups chest-to-bar
7/7/8/8/6/7 = 43
Haven't had a rest day in over a week. Prolly gonna take it tomorrow.

P.S. Welcome Liars, Sember Fi!

Mo says:
on 6th round at 20 mins.
Total run = 5 2/3 laps = 1.25.
Walked/staggered over to gym about 50 yards.
Needed the break though.
Pullups 6,6,6,4,5 = 27.
Really really long 20 minutes.
What a killer workout indeed.

6 rounds
21/19/18/14/11/11

bw250 - eating like crap, stressed out at work.
12,12,12,12,18 kipping pullups

Did the workout with an overactive, 4 year old pit bull who needed the exercise. He can't do a pull up yet but he runs a mean 400. I was going to puke but didn't want to embarrass the dog.

m/5-8/158/35
9,10,8,7,8,8 dead hang

3 rounds CFWU

7 rounds
15-10-13-11-13-12-3(ran out of time)
treadmill

6.5

Tam
4.5

Almost as rx'd
533 meter sprints
(1mile=6 laps_indoor track)

5 rounds
15,15,15,15,15

38m/5'10"/170

wod as rx'd

7 rounds, 34 pullups
6.5.5.5.5.4.4

Short on time this morning, subbed run workout: 1.25 mi
5 x 100 meter sprints w/ 100 meter jog-back in between,
1.25 mi

28 minutes.

as rx'd

400m
8 rounds
10,10,8,8,6,6,3,4=55

f/142/31

5 complete rounds of 400m
4 complete rounds of PUs 20-25-25-25 + 1 round to finish out time 5PUs for a total of 100 PUs

M/44/5'11"/190

7 rounds, 400m
PU's 8,6,5,6,6,5,5 = 41

Oh and that first lap was waaay too fast, lactic acid stayed with me for the entire 20 minute ride on the pain train! Thanks coach, great workout! Nicole rocks!

M/20/190/4 months in

My body had a rough day today:

6:10 PM -- 10 mile time trial on bike:

29 minutes (Not flat, there is a huge hill in the course)

8:00 PM -- 7 Rounds 400 m

15 15 14 13 14 12 11 Pullups

9:10 PM - Yesterday's Shoveling WOD in 9:50 sec

Sleep was needed.

7,4,5,4,4,4,3. Got one more lap in, but hit the 20 minute mark just as I got to the bar.

41/m/66/160

21-19-10-9-9, as Rx'd

34/M/190

6 rounds
20-16-12-10-10-12

That was tougher than I'd anticipated.

5 rounds
2.2 K
85 PUs

20 ' 18 ' 15 ' 10 ' 10 ' 10

6 RD IN 20 MIN

m/36/6'5"/280

did this today as I opted for bball yesterday

as rx'd

5 rounds of running, 4 of pullups

pullups: reps of 10/8/7/4 (and one untimed round of 2)

Started w/ 130 lbs of counterweight and went down 15 lbs with each round

1 hour spent in a moon bounce. Still getting up to speed.

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.

4 Rounds (4-4-4-4) plus 385 meters run/walk

m/34/6'4"/230

as rxd

5 rounds
pu 20 17 17 17 13

Steve
M/46/173

Jumped Rope 1:30 to 1:45 per round

12;8;7;7;5;5;5;5;5 (59)

12-11-7-8-5-6
ring pull ups instead of bar pull ups.

f/25/107

7 rounds

15-17-10-11-12-10-11 (total 86)

woohoo!!!

Nicole : As rx'd
7 rounds
10-strict pull ups / 10 strict chin / 10 kip pull / 10 kip chin / 10 kp / 8 kp / 8 kp

M/31/210#

7 rounds:

25/15/13/14/14/11/12=104 p/u

ouch

m/53/185
25
20
15
15
15

gym closed due to cooncil workers strike here in Scotland,did WOD at boxing gym,hall 40 m long,so 10 lengths,9 turns,
6 rounds,
40,pr,25,27,22,25,21.
didnae realise i was dain c2b untill half way through,and adjusted to chin over bar , felt like i was running in sand after each round of pull ups,lot tougher than i thought it would be ,max pull ups obviously affected running,
before did d/l and got a pr,wanted to see how back was after virtual shovelling,felt good as i managed to concentrate on form,no strain on back,just muscle pain from muscles used.ripped my hands to shreds on the pull ups ,didnae realise tae after,adrenaline obviously.
really good pain !

42

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups 27-22-17-14-14-14

Jeff @ home
Chest to bar pull ups
22-17-13-12-10-10-10 + 280m run.

35
25
20
20
20
20
300m run
Total of 140 pullups.

4 rounds - but did 800m each time by accident (didn't realize it was supposed to be 400m).

8 pullups per round.

3.2k total & 32 pull ups.

6 rounds:
23, 23, 21, 20, 20, 6 :)

6 rounds
10,8,5,5,4,5

M/170/33
Row X 400 meters
Max pull-ups
20 minutes

Rounds - 20,16,15,10,12,12,12

26/M/6'2"/200

6 1/2 rounds

22,13,12,10,10,11,8

Man that was a forearm burning workout.

M/190/21: 7 Complete Rounds

14,10,10,10,10,10,10

Avg. HR: 167
Max. HR: 183

20, 15, 15, 15 +400 m run

18, 16, 15, 13, + 1:30 run
Unsure of run distance, erred on longer than 400M.

m/220/29

6 rounds

15,13,11,11,11,15

m/29/6'3"/210

as Rx'd

18,15,12,11,10,10
half way through run when time stopped

1) 23
2) 20
3) 20
4) 20
5) 20
6) 20

I don't post here much but I have a bone to pick, not a bone like Nathan T was picking, awesome btw.

For some reason it bothers me when people post workouts unrelated to the WOD. I am under the impression that the comments are to list time for that WOD. Substituting or scaling down is one thing, keep your alternative workouts to yourself.

First Nicole, WEEEEEEEEEEEEEEEEEE::dies::

6 rounds and some running
17, 10, 10, 10, 10, 10

As I began the run down to the stop sign and back, I passed a dead bird on the side of the road. It had obviously been hit by and car, which had broken its neck. I felt bad for the bird, and was suddenly struck by the harbinger it was of things to come. Soon I would be splayed out on the ground as if I'd been hit by a car, thanks to Nicole.

And I was right

12.5 rounds:
10 reps each round 120 pull ups.
My max is only 19 and i don't know how to kip. get bored with pull ups.

26m/159lbs

6 Rounds,72 reps

16-12-12-12-10-10

7 rounds, 75 PU

15-10-10-10-10-10-10

27, 13, 13, 12, 13

7 rounds, 85 pull ups

5 rounds, 70 pullups
18-18-12-12-10

Ugh. So sore from the prior 3 days (Filthy 50, Isabel, Shoveling/Push ups). I'm resting tomorrow!

7 rds

56 pullups

m/37/175

5 rounds
18,13,12,10,8

Age 52/BW 250# "NICOLE" subbed 500 meter rows for runs 4 rounds 2:17.6/9 PU, 2:14.0/9 PU, 2:10.0/9 PU, 2:07.2/10 PU and a 2:06.8 row in 20 minutes. Finished off 9 pullups in 20:58

F/27/5'7"/123
Can't recall if I did 5 or 6 rounds. I may have hallucinated one round. Either way, I'll be on the safe side.

5 Rounds as Rx'ed.
10
10
8
8
7

+ 400 Meters

30/m/170

8 rounds completed

pullups- 26 13 12 11 10 10 10 11

total 103 + 3200 meters

Warm-up: 3 mile easy run in 28:00

Ring pull-ups: 10, 8, 6, 6, 6, 6

Cool-down: Practiced some HSPU with my new fitness bands from Ironwoody.com

6 rounds
12-12-6-10-8-6
54 total

Dead hang only..

8-8-8-6-6

Not very big numbers, but I smile when I realize I couldn't do one a year ago.

m/190/28/6'3"

7 rounds
85 pulls

I know I could get 8 rounds if I had tried just a little harder. Next time. . .

Did this 10 minutes after 30 snatches.

6 round, 8,7,6,5,4,4

6 rounds, plus 200 meters

11,9,8,7,8,8
51 total pu

Rxd

5 rounds + .14

54 pull ups
14,12,11,8,9

Achilles still bothering me. Replaced running with rowing.

6 Rds
31, 21, 20, 20, 2, 21
131 pullups

As Rxed:

30/20/20/20/18/15

123+400m

M 21 5'3" 143

m/161

wow i can't run! I've been doing the wod for some time now but have always found a way to dodge Nicole...until now. Outdoor track and pu's on a soccer goal (made it interesting):
20-20-20-20-20-20-7(as time ran out)=127

six rounds total...20 pull ups each rounds. 7th round of 400 meters and then time ran out. much better than last time.

done as Rx'd

20
10
13
12
10
9
10
10
8 rounds
and 200 meters aprox.

M/28/135lbs
Playing catch up: Nichole
...with 20lb weighted vest

6 rounds + change
Pullups = 11, 7, 6, 6, 6, 7

Straight into finisher: 30 press-ups still with vest (unbroken)

26/f/5'2/131#

breakfast: run 35 minutes = 4.66 miles

cfwu

WOD: "Nicole" as rx'd

7 rnds
20-20-20-20-20-20-22 = 142 pull-ups

wuz gonna go past the clock to finish an even 8 rnds, but on last rnd, nearly missed ripping ring finger of right hand, so decided against that lil extra.

Running a day behind.

As Rx'd

All runs done in around 1:40

6 rounds

Pull-ups were

40
30
20
20
25
15

Total of 145 pull-ups.

48/m/190

As Rx'd. 5
18/14/12/9/9

That felt. So good.

29 yom, 180 lbs

8 rounds, 121 pullups

last time did 8 1/2 and 78

M/31/5'4"/147
As RX'd
1. 20
2. 18
3. 16
4. 19
5. 12
6. 13
Total 98
Need to bring chalk next time to keep hands from slipping on pull ups.

m/21/5'9"/155
as rx'd
8,5,6,5,5,5,5

second crossfit workout.
my body hates me, but it feels incredible.

45/m/70 kg
3xCFWU, less pull-ups
Nicole, as rx'd
8,5,4,4,4,4,5 makes total 34, and started running 100 m on the 8th round

Well, I sustained a fairly significant leg/hip injury this weekend, so I had to really slow my pace on the 400s. Also, PUs were on an I-beam in my basement, which always makes kipping a challenge...

Enough excuses, here are the numbers: 25, 17, 12, 15, 13, 15

6 rounds 15/17/18/18/20/18=106

45/76"/189

subbed 30 doubleunders for 400m sprints

7 rds
13/10/7/8/8/8/8 = 62

note: this was most recently the WOD in March 08

m/215/33/6"0

not as Rx'ed, had to sub 500M row for runs, except for the last run. Otherwise, as Rx'ed.

20/12/10/10/10 = 62

12-6-4-5-5-5-4-3 = 44
deadhang pullups

7 rounds
15, 17, 15, 15, 10, 11

Rxd

6 rounds
60 pull ups
16,14,12,8,10

Six rounds: 30, 20, 20, 20, 10, 10=110.

7 rounds, 87 pull ups - 18:36
tried to squeeze another round, but ran out of time on the run at about 300m

rxd NICOLE

Running was fine. Pullups could have been better.

7 rounds

7-6-6-5-6-6-6 = 42 pullups

There's room for improvement.

Ottawa, Canada

M/36/76kg.

Rxd.

7 rounds 19:35 sec.

1: 30
2: 20
3: 20
4: 20
5: 15
6: 15
7. 20

Total pull-ups 140.

M/35/76kg

7 rounds in 19:35 sec

1: 30 pull-ups
2: 20
3: 20
4: 20
5: 15
6: 15
7: 20

Total 140.

37/213/m

12/10/8/7/7/7

M/47/177

7x10=70

nice one,

Thanks

As Rx'd

6 rounds
88 pull-ups (22-15-15-12-12-12)

Having such a hard time getting a good grip on the bar today. Have to re-grip the bar quickly several times during the workout.

measly 6 rounds and 62 pull ups

went easy today due to bicep tendonitis

tim:

4 rounds (ankle still healing, Five Fingers + POSE)

36, 24, 20, 20 == 100 pullups

NTB

24male 160 5'7

7 rounds

20 15 15 15 15 15 x

Had to do this WOD at the Academy and wasn't able to do the runs.
In place of the 400m runs, I alternated 35 GHD sit ups and 35 back extensions.

Completed 6 rounds in 20 minutes:

1. 35 GHD SU's - 25 pull ups
2. 35 Back Ext's - 20 pull ups
3. 35 GHD SU's - 20 pull ups
4. 35 Back Ext's - 20 pull ups
5. 35 GHD SU's - 20 pull ups
6. 35 Back Ext's - 20 pull ups

TOTAL: 105 GHD SU's / 105 Back Ext's / 125 pull ups

6 rounds
95 pull-ups

m/43/6'0"/175
6X500m on C2 rower
6x10 pullups
171MHR/144AHR/117recovery

M/47/5'11"/190

as rx'd

6 rounds
15
15
15
10
10
10

total: 75

as rx'd 7 round 15,15,12,15,15,12,10 pull ups

OK, that was pathetic. Despite an extra rest day my biceps and forearms are still knackered from that insane shovelling business.

CFWU x 3 no pullups

400m run
max pullups

AMRAP in 20min:
18,12,10,8,8,8 total=64

I intend to destroy this next time!

Was virtual shoveling a joke...please tell me it was...

Comment #28 - Posted by: Mark M at September 23, 2008 10:51 PM
I AGREE! Did my own workout. 75# DB bench 22r,smith lunges 70# 16 @ leg,75 inc bench 15r,wide squat 225# 25r, 75# db bench off Ex ball,jumping lunges w 40# 15 @leg,med ball alt arm pushups 15r, 1 legged bosa ball jump and squat 15r @ leg.
Nicole; 5 rounds PU 27 17 15 10 10 dead hangs except last set with kip.

m/19/180

Did 6 rounds, time was 19:00.

CFWarmup x 3
+ 500m row
+ 15 Hang snatches w/ 95#

WOD as Rx'd

25
22
20
18
16
14

Total = 115

Pretty good workout.

M/40/183

Lame version of this workout on treadmill set at +1...sucky pull up bar slipped on first round and while i'm at it, lemme whine about my tendonitus in my elbow that makes pull ups pretty painful at the moment...all in all...boo -
7 rounds -

7/10/10/10/10/10/10

out

22/m/182

135 lb Thruster 10,8,6,4,2
Double-Unders 50,40,30,20,10

14:27

(trouble w/ j-rope breaking)

I need to work on my sprints.

PU: 13,12,12,9,9,8

m/34/6'/240

cfwu

"nicole" 10,8,8,7,6,8

all pullups kipping

Took rest day since my back was still shot.

As rx'd: 7 complete rounds

i have to see some of these people do the workout that they are posting; here are my results:

1:24/15 pull-ups
1:31/11 pull-ups
1:40/11 pul-ups
1:45/11 pull-ups
1:41/10 pull ups

some of the posts poeple put up dont make mathematical sense; i dont know how to do any other type of pull up besides strict.

5 rnds of 400's

4 rnds of pu
12,12,12,10

Warm up:
5 mins handstand practice
3 rounds of -
Samson stretch
5 x 95# C + J
10 x Pushups
10 x Knees 2 Elbows
10 x Back ext

Main WOD:

"Nicole"

6 rounds 15-15-14-13-12-10

Pretty sure I could've squeezed another round in if it weren't for doing the running on a treadmill and the PUs with the world's greasiest pullup bar. Will go to the track next time.

Charity-
20-15-15-13-15-13-10(time)
chest to bar plu's
400's outside

6 rounds, running upstairs to the treadmill and back down to the pull-up bar . . . so I did a nice set of 5 dead hangs with strict form each time to make the trips worth my while, rather than do like 10 and then only be able to do like . . . ONE . . . for the last round.

5 rounds; Pullups = 25, 16, 16, 13, 5

M/5'4"/31/127

Run 400 meters (TREADMILL INCLINE SET AT 8.0)
Max rep Pull-ups 30/25/25/25/25=130

26
16
13
11
13
10
11

19:50

go ahead and beat it hugh .... if you can.

6 rounds in ~18 mins
12, 11, 9, 9, 8

6 rounds in ~18 mins

8 rounds: 11/10/10/8/6/6/5/3

400m - 25 pu
400m - 16 pu
400m - 21 pu
400m - 17 pu
400m - ran out of time

Used the band for the pull ups. My arms are still aching from all the shoveling (good fun). They even hurt to cuddle my kids.

Did not like Nicole, still find running very uncomfortable. Just can't seem to build up any speed. The only speed I have is when I fall down the stairs between the two floors as the treadmill and the pull up bar are on different floors, as my legs are like jelly when I come off the treadmill.

My husband tried the virtual shoveling in the garage. He did not believe that I could get bruised on my legs from shoveling. Needless to say he did not get any bruises.

Good Fun

25/m/5'8"/157
as rx'ed 7 rounds
PU-25,15,15,15,15,15,15=115 pull ups

WU - samson, ohs, ghsu, back ext 10 X 3

Nicole modified for indoor use

200 single jumps - weighted handles 2#s
max rep pull-ups

7 rds.
21/14/12/11/11/12/10 = 91 total

Forearms were destroyed, twirling the rope realy wore on me after the pullups or vice versa, whatever.

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

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

13,12,11,10,8,0, 54 total, 6 rounds

I was trying to pace myself in last couple of rounds to rest for pullups, but messed up and left no time for last pullup round. Tendonitis in right elbow still a problem, so maybe just as well as these were first pullups in about a month.

m/30/6/210

11-8-7-6-7-7

6 rounds plus 100 extra meters

24/m/180

21,15,13,12,12

5.5 rounds 73 pullups

Mike F:

19,15,14,12,12,10

6 rounds +.08 mi 82 pullups

Jessica B:

70# assist PU

15,15,15,10,10

5 rounds 65 pullups

9/26

15/12/12/12/12/10/10

20 min. reached after run in round 7; completed PU in round 7 after 20 min. mark.

Total PU in each round affected by "Fran" time trial 3 days ago. Still suffering.

6 + 160m
15-10-12-8-9-8 = 62

M50/170

6 rounds......17,15,15,11,11,11

185/M/34

Wow this one was a first for me.

7 rounds (22,20,18,18,15,16,13 & time)...wow hands were sore after & lungs burning...

118/F/37

completed pullups on assisted machine

6 rounds (25#/10, 35#/26, 30#/15,10,8 35#/25)

32/m/210/6'5"

1. 14
2. 11
3. 10
4. 8
5. 9
6. 8
7. 8

Total - 66

Finally was able to make it up today.

7 rounds 6/5/5/5/5/4/4 - I know, I need work on the pullups. Give it time, it'll get there.

27/m/164/5"10

1.20
2.16
3.9
4.16
5.15

Total - 76

MW/52

5 rounds in 21:00... Finished the 400 meters in prescribed time. Couldn't quite get to the last set of pull ups in 20 minutes...

135 pull ups 32/28/30/30/15

WOW!

15
14
13
13
13
8

6 rds. + 400 m

25
20
15
10
10
10= 90 pullups total

1 3/4 mile run= 20 minutes

47 5'10 195

cfwu

As rxd
8 rnds
Pu: 19+12+11+11+9+11+10+10 = 93

I hate freshmen - they have crowded the gym - my gym- at my college for the first week of school. Needless to say, the treadmills were too crowded to get this done, so I did the following:

40 Champion presses lbs
50 Plate Jerks 90 lbs
60 box jumps

25 min

Fat bar pull ups
Out/Back trail run undulating and shorter than 400m

9-9-7-6-8-5-6-4-4-3

Total:
10 rounds
54 pull ups

Done @ sunset..epic

10-10-10-9-6-6-6 = 57

Felt something "twang" in my left forearm on the 4th set, did not feel good the remaining sets, so running it was...

9 rounds in 19:30:

PU's were 32, 20, 13, 15, 15, 16, 15, 14, 10
Total - 150

Jason - 9 Rounds in 19:33
Pat - 9 Rounds in 20:00
Doug - 8 Rounds in 20:02

AS rx'ed

Joe - 9 rounds in 19:30

PU's - 32, 20, 13, 15, 15, 16, 15, 14, 10

Jay - 9 rounds in 19:35
Pat - 9 rounds in 19:50
Doug - 8 rounds in 20:02

No pullup bar by track - subbed good pushups.
Black flag.

1 - 30
2 - 30
3 - 20
4 - 19
5 - 23
6 - 25
7 - 18
8 - 6

35/M/79kg

1. 30
2. 15
3. 15
4. 15
5. 15
6. 10
7. 13

6 rounds .10 miles
pu on gravitron at 50#

M/22/6'/160

That was killer. No pullup bar by the track, so I used a nearby tree branch. A nearby tree branch that was soaking wet because it was raining out. Nice.

1. 15
2. 13
3. 13
4. 13
5. 12
6. 12
7. 9

M/22/6'/160

That was killer. No pullup bar by the track, so I used a nearby tree branch. A nearby tree branch that was soaking wet because it was raining. Nice

1. 15
2. 13
3. 13
4. 13
5. 12
6. 12
7. 9

m/23/140/5'8

8 rounds 131 pu

8 rounds
20-12-9-9-8-8-9-8
all strict pull-ups. no kipping

f/37

6 rounds - PU's were 10,11,11,7,7,10
used blue band for assistance

Scaled up, because I'm always thinking that treadmill = easy way out:

Wore 20# weighted vest throughout,
Chest-to-bar Pull-ups,
Treadmill inclined to 5% grade.

5 rounds, plus .09 miles of the 6th.
15, 12, 10, 10, 10 Pull-ups.

Stayed between 5.5-6.0 mph on the treadmill, didn't go to absolute failure on anything except for the first set of pull-ups and the last .09 miles (pushed 7 mph on #6).

Jennie: 27 F 160# 5'9"
"Nicole"
Completed 6 rounds in 22 min.
10 pull-ups each round

R1 20
R2 20
R3 15
R4 10
R5 10
R6 10
R7 15

TOTAL 100

Did this one way late, but HAD to do it! Very happy with my results!
5 rounds in 20 minute of 400 m run and max Pull ups as follows.
30/11/14/12/ 15! total of 82!
30 PU in a row is my PR!! my goal is 50 by the end of the year!!

66

on 9/25 6, 8, 7, 10

28/m/180

completed following Grace

30, 25, 21, 18 (hands ripped), 7, 10 = 111 total

had a lot more in me, but both hands ripping make the last two rounds pretty painful.

31/M/160

5 rds.

26/20/14/14/12

86

could have pushed myself harder on the runs to get another set in.

M/30/5'9/165

16/16/16/16/16/16/16/14

Total: 8 rounds, 126 pull-ups

6 rounds exactly:

20
20
15
15
15
15

165/29/m/5.9

6 rounds, modified:

1) 2 pull ups, 10 jumping pull ups
2) 1, 7
3) 1, 6
4) 1, 7
5) 1, 5
6) 1, 4

Taylor - 15, 15, 8, 12
Jan-Michael - 8, 7, 7, 6
AL - 25, 18, 15, 11, 9

6 rounds run
5 rounds PUs. 85 total.

6 and 1/2(the run) rounds
wasnt able to keep track of pullups, they were all around 8 +or- 2.

M/38/186

As Rx'd: 20,20,15,15,10,10,10....100 total pullups, with 4 seconds to spare.

7

30/m/200

12 pu .30 miles

6.5 rounds

That was all over the place for me. Don't really know how to record this...but,
8 rounds plus 150m. Run felt fast and hard, pull ups were terrible.
1st: 2 kippings but stopped into dead hang in between
2nd: 5 terrible jumping
3rd: 10 decent jumping with swing and push back of kip but couldn't figure out the leg kip hip extension
4th: 9 decent same as above
5th: 8 decent same as above
6th: 6 swung too far on the 6th one
7th: 6 decent
8th: 5 decent

F/40/5'5"/135
7 rds of 11/9/8/6/7/5/6

cfwu
6 rounds- 34 pullups

5 Rounds:

21
14
12
10
8

All Pull Ups were performed as Kips.

rx'd
21,17,15,15,14,14,15 +1 run

sta7 1 flight of steps

on a short track and still working on my pull-ups... so each round scaled to:
360m run + max rep assisted ring rows

8 full rounds + approx 180m
19, 9, 9, 9, 7, 9, 8, 7

ran on an indoor track...360m

8 rounds (+ 3/4 run)
Pullups: 15, 11, 11, 10, 10, 10, 11, 10

27/m/241

4 rounds plus 200m
10-10-10-15 pullups

as rx'd:

6 rds + 200m: 21; 13; 12; 10; 10;10

7 rds in 22.39

(approx 30 secs per round for transitions)

34yom/167/6'0"

6 rounds, 89 pullups

31yof/126/5'6"

7 rounds, 83 jumping pullups

28YOM
5'10"
195#

Warm Up: 800m Run

WOD as Rx'd:
30
20
20
15
20

Rnd Pull-Ups
1 16
2 12
3 11
4 13 - dips
5 9
6 15 - dips
TOTAL 76 - I think I could've gotten 68 pull-ups

27/m/74kg

21-11-15-9-6 (62 total)

Ring pull ups at the Domain

m/36/6'4"/97kg

Treadmill 16.1 km

10/10/7/7/7/7/7/7 = 62 total

6 rounds + the 1/4 mile in round 7

pull ups were 21, 16, 15, 12, 12, 11

m/30/236

10, 5, 4, 8, 8, 10 (last three with 55 lb)

So 6 rounds in 20:11

Still having achilles tendon trouble so I did 800 meters on a recumbent bike holding myself aloft on the bars (sounds silly but adds upper body).
Crossfit warmup followed by:

4 rounds and some more biking.

13
11
9
10

Total = 43 pullups

6 full rounds as Rx'd:

pu's: 31, 13, 11, 11, 9, 11

Total 2.5k + 86 pu's

26,15,15,15,12, 1/2 run, all runs with Nebo
(my dog)
I knew this was not going to be my best effort
but I wasn't going to let that stop me from doing it

CFWU
7 rounds
10/10/10/8/8/8/8=62 Pull Ups
completed 081001
previous attempt (070929) 7 rnds / 57 pull ups.
M/47/186#/72"

23M/5'11/195

I did 6 full rounds and got about 300m into the 7th, which I finished but didn't count.
PU 16-14-12-10-11-12 (non kipping)

AW
f/33/164

8/5/6/3/6/5 Total:33

Vacation
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

m/27/5.8/170

as rx'd:

7 rounds
pullups = 15, 10, 8, 8, 8, 6, 6...61 total pullups

5 Rounds

400 m Run
Pull-ups using green band
8-11-9-7-7

m/34/5'9/174

CFWU - 3. Regular reps. Superman. Burgener.

7 rounds: 21,14,11,10,11,10,10=87

Shoot for not as much down time between trip from track to pullup bar next time. May be able to increase rounds.

As Rxd:

1-25
2-20
3-15
4-15
5-15

Had to run upstairs & start tred between rounds lost some time.

15 minutes of 400m / pull-ups / dips / push-ups
3 rounds

6 rounds, last round of pull ups i was at 20:39 secs but in a gym so it took me longer than normal.

6 rounds

pull-ups 15-11-10-8-10-10

6 rounds

pull-ups: 15-11-10-8-10-10

6 rounds

pull-ups: 15-11-10-8-10-10

5 minutes rope jumping + greg's warm up + burgeners warm up.

scores...

20
20
20
19
18
16
16

total = 129

wanted to do 140:( never the less i did 34 pu's more then last time

Fait 3 rondes de CFWU (0.25 mile course). Fait "Nicole" (20 minutes) en courant 0.25 mile sur treadmill pour la course. Complété 6 roundes + 0.15 miles, 67 pull-ups. J'avais une grosse envie, alors ça m'a ralenti un peu.

35M175

12
12
12
12
9
15

Tom ring rows
25
20
15
10
15
10

35F127 Ring rows
10
12
12
12
12

Meyer- 22-18-15-12-11=78 pulls PR!
H- 12-16-10-12-11 mod pulls

F/29/5'10"/148

5+5+9+0 in 10 min.

CKFF

Jake: 11, 11, 10, 10, 8 = 50 (Body Rows)
Jasmine: 13, 17, 17, 10, 16 = 73 (Body Rows)
Scott: 15, 15, 14, 10 = 50 (Body Rows)
Chris: 14, 15, 15, 16, 16, 7 = 73 (Rx)

cfwu x3 (minus pullups)

400 m run - 11 pullups (60 lbs assisted)
400 m run - 11 pullups (60 lbs assisted)
400 m run - 11 pullups (60 lbs assisted)
400 m run - 11 pullups (60 lbs assisted)
400 m run - 11 pullups (60 lbs assisted)

Gravitron was upstairs and treadmill was downstairs so did not get as many rounds as I wanted.

29/M/155lbs

7 Rounds

450m run (indoor track is 225/lap)
20/15/12/13/15/10/12 [97 total]

38/m/73/207

Caveat: I'm not sure that the run portion is only 400m. It's not a track. Based on running pace for 5/10k, I estimate the distance at 500m.

5 Rounds

12/12/12/12/15

M/34/175lbs
5 X .42 mi run
66 p/u

Figured 1 sq block in my neighborhood would be approx 400m. Mapped it after and it turned out to be .41mi...

28/m/185#

Nancy - 6 rounds w/Treadmill set at 10 mph

1 - 28 (wide)
2 - 25 (narrow)
3 - 18 (wide)
4 - 15 (narrow)
5 - 15 (wide)
6 - 10 (narrow)

Total pullups - 111

almost visited pukie town

Sorry, typo...Nicole, not Nancy

6 rounds
12/12/10/8/6/8 Pull Ups (kind of strict)

only my 3rd xfit work-out..

7 rounds 19:08
15/14/14/12/10/10/12

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

7 rounds:

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

"Nicole"
7 rounds completed:
15
10
10
8
8
9
8
+ 400 meters
That was my first time with Nicole, can't wait to do it again!!!

M/18/140

6 rounds

Pullups= 20/10/9/8/8/8

37/M/185/5-10

22-20-20-20-20-10( ran out of time)
ran on treadmill at 8.5 mph
not bad but should have done better, big breakfasts before made running uncomfortable.
Oh well, need to to better next time.

M/37/185/5-10

Kipping PU
22-20-20-20-20-10 ran out of time.
Ran at 8.5 mph on machine.
Big breakfast right before did not help.
Need to do better next time
total = 112

M/5'8"/190lbs./29

6 rounds:

15/12/9/8/9/6

today i did the weaker of the two underhand pullups.

22-13-11-9-10-10-9-14

The first and last were wide grip overhand the rest were mid to close underhand.

cfwu x2
dead hang pull ups
15/10/8/7/6+/6/6
400s were consistently @ 1.30ish

10, 7, 6, 5, 5, 5, 400 m run