Both Helen and Nicole in the same week, Priceless!

Oh I don't know about this one. My handsies are not ready for this!

hum... going to have to try to at least run faster than last time.

And ha! My gym's WOD the other day was "DiaFran"

Made up Helen this afternoon, catching up with the Push Jerks in the morning....afternoon is going to suck!

Bring it!

OUT!

Sweet.

your legs should make a 90 degree angle i think

#7 90 degree angle is acceptable, anything less than that is not. The thrusters in the video are solid, both guys get to parallel or beyond a little.

Great wo on the video. Mike G, 3:24 is a sick time on that beast. Nice job CrossFit Atlanta. Can't wait to see your new box in Jan for the Nutrition Cert.

You should go slightly past 90 degree. Helen and Nicole two of the nicest ladies around!!

Get Fit, Get Trained & Go Hard!!

Awesome job Mike & Ken!! :)

Can't wait!

Aloha,

Jordan

Nice job. Mike is one bad ass dude.

Save this one for the park on the weekend, no Oly bars or weights required. No trip to the gym.

Hey, I did this one this morning!

m/22/153/5'9"

7 rounds
11, 11, 11, 12, 12, 9 = 66 Pull ups total

Sweet. Thrash session 101! Looking forward to this one.

Those are some beautiful butterfly pullups. Tomorrow's should be interesting. Due to be about 22 degrees!

did Lynne today.

Bodyweight Bench/Pullups
6/22
7/18
8/18
8/17
8/15

Anyone else starting to look at kipping pull-ups as Chuck's All-Stars compared to the Air Jordan butterfly-pullup? as a fuge compared to a sonata?

Cant wait to break this one off in the morning.

i am a newbie to crossfit. are supposed to do additional workouts every day for other body parts and additional cardio or does everyone just do the WOD

Ok, does anyone know where I can buy those wall balls, or those balls you use when you're doing squats and other stuff. I haven't a clue.

I am really excited for this bad lady! Crossfit is my kryptonite!

Comment #23 - Posted by: gilby

I've wanted to buy this one for a while. I can't vouch for quality though as I've never used one.

http://www.theg2scart.com/Default.asp?Redirected=Y

Comment 25# Thanks for the link George.

I have to vent a little. I am in Afghanistan so I just started doing my WOD's a day behind so I can workout in the mornings. Today I was doing the Push-Jerks from yesterday. Afterward I decided to work on some Clean and Jerks. I was using Rubber Bumper Plates and a Standard General Purpose Bar that you find in most Military installation gyms and the floor was rubber matted. All of a sudden after doing a few reps, you'll never guess it, a MWR employee came over to me to tell me I couldn't drop the weights. I tried explaining to him that the Rubber Plates are made for that purpose. He then proceeded to tell me that it is the bars that are breaking. It was like arguing with a wall. I gave up and attempted to not break my back everytime I tried to lower the weights after getting them overhead.

I can't wait to get home and build my own garage gym.

K - I'm done now, Thanks!

#23

Look up 'dynamax' medicine balls on google. They are pricey...

#23
Dynamax Balls

Oddly enough, the website is:
www.medicineballs.com

Rogue Fitness also sells them

www.roguefitness.com

#22 -- Crossfit workouts are constantly varied functional movements and you don't need to supplement with exercises for "other body parts." (1) You never know what tomorrow will bring, but you'll get every part involved and (2) many of the moves use lots of different muscles. You don't need additional cardio, either -- your cardiovascular conditioning will improve with just crossfit if you do it hard. There's an article in an old CrossFit Journal called "what about cardio" or something like that.

#23
I made my own out of an old basketball. I cut a slit big enough to pack it full of sand and then duct taped the crap out of it (gorilla tape would probobly be stronger). I'm guessing it weighs about 25lbs.

7 rounds completed, Camp Schwab, Okinawa, Japan
1:40/1:40/1:58/2:00/2:14/2:14/2:18
18,10,10,10,9,10,10

Personally, I'm not a fan of "proper" thrusters. If your capable to lift the load with out the momentum you gain from exploding from a squat, good on you I think. I have a hard time hitting a full 90 degree squat when I'm only lifting 95 lbs. Maybe I should just up my fran to 115 lb thrusters? That 20 extra pounds should definitely force me down a little.

i did this one in the morning
wt.195/age18/male
6 rounds
15,15,12,12,12,10

ITS BEEN A WHILE SINCE WE'VE SEEN A SPEAL VIDEO

@T Schmitt 33

I think you are missing the point of thrusters. It isn't to necessarily help you actually lift the weight. If you really wanted to get the weight over your head you could Push Jerk it.

The point is to do the movement. Thrusters take much more energy than Push Presses, and they work more of your body. If you aren't going all of the way down, you are just cheating yourself. You aren't doing the front squat part of the movement.

Also, I don't understand why more weight would get you to go lower. It seems that more weight would make it harder to go deep, since it would take more effort to get back up again. You may be able to almost touch your ass to the floor in an air squat, but I doubt you could do the same with your 1 rep squat max.

I was reading the posts the other day and saw some about the running and endurance cert recently. For anyone who attended; does Brian still give the "homework" 6 weeks to POSE? I attended the cert back in May, and in my eagerness to share what I had learned I gave out my copy without making another. If anyone has the 6 weeks to POSE and is willing to scan and email them to me I would greatly appreciate it. Thanks in advance.

m/29/63kg/166cm

7 rounds total
pull-ups = 23/14/12/11/10/8/9 (87 total)

Hard but good; I like!!!

#22
CrossFit is the only strength program that you need, just make sure that you keep the intensity as high as possible. Working a muscle in isolation is almost useless, resulting in muscular imbalances and therefore injury.(Believe me I've experienced this) Think about it, when is the last time you have used a single joint motion in real life. I've never had to bicep curl anything in real life. Deadlift, yes. Clean, Yes. Push Press, yes. Hamstring curl, no. The beauty of CrossFit is that it teaches your body to move as one unit.

Some people, myself included, supplement with a cardio program such as running, biking, or swiming(see crossfitendurance.com) or sport specific training, but never Back/Bis on Monday, Chest/Tris on Tuesday, and Shoulders/Legs on Wednesday.

M/31/6'3"/200

17-11-9-8-7-10-7

.25 mile run
max rep pullups

14
9
8
7
7
7
7

total pullups: 59
rounds: 7
time: 18:15

extra round
6
time: 20:54

"Nicole" Substituting 500m rowing for the 400m running (my legs still can't take impact after an injury)

5 complete rounds:
-8 pullups
-6 pullups
-4 pullups
-4 pullups
-3 pullups

and one additional broken round of:
-3 pullups + 244m rowed

Sick workout...nice effort guys!

re: T-shmitt

Your missing the point of the thruster. That momentum that you talk about gaining is called a thrust its the point of the thruster. It is infinitely easier to push press 21 at 95lbs than it is to thruster. Its all about range of motion. You dont need to go heavier you need to do the full movement. Can you squat to 90 degrees without weight??? if you can 95lbs shouldn't be a problem if you cant then i think we have found our problem.

Comment #26, Stewie

I feel your pain on the MWR employees in the deployed gyms. I'm in Iraq right now, but when I was in Kuwait on my way here me and my guys were doing heavy deadlifts and one of the MWR employees came over and told us we needed to "respect the weights" or we could leave the gym! Luckily, I'm at a remote COP now, so I can work out with as much intensity as I need to without worrying about hurting someone's feelings.

Looking forward to my crossfit smoking later today!!!!

M/24/6'6"/204lbs

7 Rounds
12/13/7/7/9/7/12 (used alternating grips)

Great workout!

#21 Stick around a little bit longer and you will see the beauty of CrossFit. The workouts always have a way of looking deceptively easy. At the end you will not want to do much additional work. So, NO, you do not need to do additional work for "other parts" of your body. CrossFit will work your whole body every day.

Can I add that those butterfly kips were just beautiful. As I was watching that I just thought to myself, man that is so smooth looking. I really want to learn how do those!

Great work on that work out, it was impressive. I think its kinda funny that just last night I watched the video of "Uneven Grace" that Mike G and a handful of others did a little while back.

Ooh this one is going to hurt, can see those callus's coming off again!! We shall see if I can get over 20pull ups on the first round :s

#22

"Think about it, when is the last time you have used a single joint motion in real life. I've never had to bicep curl anything in real life."

Do you do handstand pushups in real life? Wall ball in real life? 100 air squats in a row in real life?

Obviously in the gym you set the stage that when coupled with nutrition and rest build up your muscles, muscles which then can be used outside the gym. Working out in a gym doesn't mean that you have to use the *exact* movement outside the gym that you are doing inside the gym to help build your body.

IMO of course *wink*,

Justin

"Think about it, when is the last time you have used a single joint motion in real life. I've never had to bicep curl anything in real life."

What about those 12 oz and 16 oz curls

#45 Jimm,

"Respect the weights!" That's a good one. LOL

I think that will be my new motto!

6 rds
18-13-12-10-10-10

73 total (PR)

M/180#/29/6'1"

Knee seized up (as usual with lots of running) at 18:37

5 rounds
13, 15, 15, 16, 5 (slipped grip)

38/m/238

7 rounnds
3,4,4,3,3,1,2

34/M/185

35/20/15/15/15/15

I am also a newbie to CrossFit. This is my first post on the comments board.

I have been watching all the various videos and reading all the journal articles that I can physically get my teeth into. I feel like CrossFit is coming out of my ears.

I have been attempting the various WODs but just keeping all my results to myself as I was quite embarrassed about some of my performances compared to some of you out there.

I train my WODs in a big commercial gym so it makes things a little difficult to run from the treadmill across the gym to the pull up bar and back I.E. Nicole (today)
But I just do it as best as I can and as fast as I can.

Today only managed 5 1/2 rounds. The 6th set of pull ups was after the 20 minutes was up.

20/15/15/12/12/8 = 82 Total.

It's my Best for Nicole as it's my first Nicole...

Geeez do you get a free chiropractor appointment after doing the video workout???? deadlift form was simply terrible! get yourself hurt lifting like a tard like that!

Well... To be honest the deadlifts looked great next to those cleans.

m/28/6'1/190

as rx'd

Total

7 rounds
71 pull ups

round 1 21 pull ups
round 2 12 pull ups
round 3 10 pull ups
round 4 10 pull ups
round 5 8 pull ups
round 6 8 pull ups
round 7 2 pull ups

M/40/185

"Nicole"

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

20-15-12-12-12-12 = 83

M/36/185

Another cold one in the Northeast. A warm 27 degrees at 5:30 am.

30/28/23/21
(102 total)

M/36/185

Another cold one in the Northeast. A warm 27 degrees at 5:30 am.

30/28/23/21
(102 total)

Deadhangs and treadmill: 12,8,9,8,7,7=51

M/35/77kg

7-10-10-7-10-10-10-10+(run)=76 reps total(10 runs)

Did this one in the park, just below 0ºC. Mapped out the run on gmap/pedometer and it was 362m. The pipe was about 5cm thick and I couldn't grip it at all, just put my hands on top. Last time I got 109 reps total, but under different conditions.

400 meter run (20x20meter shuttles in sports hall)

Round 1 = 15
Round 2 = 12
Round 3 = 13
Round 4 = 14
Round 5 = 14
Round 6 = 12

M/25/168#/5'10"/CF for 8.5 mo.

Nicole: 7 Rounds, 108 Pullups

Done at a frigid 24 degrees.

" I want to be like Mike"!!!!

The new gym is looking bada$#!

as rx'd

TOTAL PULLUPS: 120

6 rounds: 32 - 22 - 20 - 15 - 15 - 16

M/40/5'6"/163

Completed 7 rounds

pullups: 18,11,10,9,10,10,7

I agree with Miki CrossFit is my Kryptonite, my Fix for the day. I guess if your going to be addicted to something, CrossFits not a bad choice.

I feel others pain on the non-CrossFitters who are in the gym sucking up oxygen and equipment. We need a CrossFit gym at Ft. Benning.

It's amazing to me now that I realize how much time I wasted over the years exercising.

27/6'8"/215

26-14-13-13-16-14 = 96

Got 8 rounds
72 pull ups

For thrusters the hips should be below the knees which is past 90 degrees.

5/6/4/5/5/5

East Coast! Congrats on making the main page Mike G, you're a badass. But don't get a big head, I've got a couple of guys that have you in their sights. We'll take a 12-mile road trip down to the new shop and represent for K-Saw. Not me though, I'll count reps and let some of the other guys have all the glory.

As rx'd

7 rounds

12 pull ups each round

Thanks to everyone for checking out the website....But no one voted.....How come ? If you'd like to vote for the best pic/video in the 100 Day Burpee Photo/Video Competition go to http://bodyfit4everybody.com/2008/11/17/voting-is-now-open/ Thanks everyone!

Did a PFT today

The standard 20/100 then 23:26 on the run. My last one :'(

Going climbing tonight so i'll be skipping the WOD. I'll definitely be making this one up at some point though. Looks like fun

It was 6 rounds not 7.

10/9/5 - ran two 400m and one 200m so I could fit in the last p/u reps. p/u counterweighted 90lbs.

23/m/180
7 and 1/2 rounds, all strict
16-9-8-7-7-7-7 = 61

m/31/5'9"/167

Rd1: 15
Rd2: 15
Rd3: 15
Rd4: 15

Total = 60

m/176/5'9"

7 rounds:15-10-12-10-10-8-10 +30push-ups

Knocked this one out of the park, did it outside in sunny warm Boston around 6:15. Tempature read 25 deg.

86 pullups, not sure how many rounds, just tried to stay alive.

- subbed ring pullups -

7 rounds: 15, 13, 12, 10, 9, 8, 7, plus 6 p/u and 200m of round 8

7 rounds + about 20 seconds

25 21 17/18 15 15 15 13

Did this with my outfit this morning for pt

as rx'd
31/22/20/20/18/18/14
143 pull-ups

Seems we have a couple HotLanta Haters here busting on form. Are you kidding me?!?! You saw all of 2 deadlifts by Mike G. Besides bouncing off the ground the form looked great by both. Those thrusters we're below parallel... couple might have been right at. They might have gotten the WoD done sooner if they didn't pause before the second pull on the clean!

Love the new gym (especially those pull-up bars) and hope to make it up to see you all in Atlanta. Although I don't think Tiki would go very well with the paint colors you picked. He's become very fond of blue and gold.

5,6,5,6,7,6.5 Done on a treadmil @1/4

17,12,9,8,6

M/43/212/5'10"

m/5'11''/165

9 rounds 169 pullups

20x20x20x20x20x20x20x20x9

ATL in the house!!

22 JH:

I've been doing CrossFit since April. I started out fairly unconditioned.

So the big question is; what is your goal?

If it's weight loss, I've knocked off around 20 lb since starting CrossFit, doing the WOD exclusively (including warm-up) and a few minor changes in diet (ie: no more pop/soda, changing snacks from chips to nuts, etc).

And in that time, my body shape (shoulders to waist) has gone from /\ to \/.

Regarding strength, I haven't done a CrossFit Total recently (on vacation when it came up) but In the first couple of months my score did go up by about 10%

nothing to really do with the wod but does anyone know a good substitute for muscle ups?

got to the gym, realized no watch. DOH!

7 rounds
400 meters 2% Grade, 11.5 KM/H
12/8/10/10/10/10/10

ended with some clean and jerk practice.

Mark: as rx'd
30,23,20,20,20 = 113
(September effort = subbed 500m row - Left Knee issues 23,20,17,20,12,11=103)

Theresa: as rx'd
5,10,8,8,10,1 = 42
(working through grip issues, compared to Sept effort, six rounds vs 5, unknown # of pull-ups)

#89
Great job bro, keep it up!!!

30/m/5'10"/215

12
12
12
12

7 rounds + 300 meters (175 pullups)

The easiest way I can track progress on "Nicole" is to do a set number of pullups per round and try to increase the number of rounds next time. Today was 25 kipping pullups per rounds and 400 meter "turnaround" runs in the underground parking garage. Aiming for a full eight rounds with 25 pullups per round the next time. 25 was a better number than the 20 I did the last time; it seemed the best blend of suffering.

I ran inside because I'm just not ready to deal with Wisconsin's 20 degree wind chill and trying to do pullups with cold hands. Wimpy, but not miserable!

6 Rounds

20, 20, 15, 17, 12, 12

96 total pull-ups in six rounds, up from 83 last time.

I have never posted on the main CrossFit website before but felt the need to express myself and share a few words about my experience this past weekend. My CrossFit journey began May 7, 2008. I am but a novice to this “sport” and was turned on to it by my brother in Salt Lake City, UT who is a member of CrossFit 801.
Here are some of my thoughts about the gymnastic certification this past weekend,
November 15 – 16, 2008 at CrossFit Fire in McHenry, Illinois:

First, I would like to thank Jennie and Bill of CrossFit Fire for hosting this cert. at their box this past weekend. We truly appreciated your hospitality and good natured selves. It is always nice to meet people who have a great sense of humor and who love what they do. The group of individuals who attended this cert was by far an outstanding representation of what CrossFit is all about. I felt a deep sense of community with everyone who participated. Thank you all for your friendship and encouragement during my quest to keep up with the rest of you. It was hard to say goodbye to everyone on Sunday when the day was over. I can honestly say that I will miss these people who I consider my new CrossFit friends.

Secondly, I would like to express my profound appreciation to Jeff Tucker for his willingness to come up to the Midwest in the middle of November (brrrr) and bring his expertise on all things gymnastics to those of us who yearn to become stronger, more flexible, with better core control and body position awareness. Everything we focused on this weekend was of huge benefit to our overall CrossFit training. Your talent as a coach and gymnast was evident in your presentation, always with the emphasis on “striving for perfection” in everything we do. I think I can speak for all of us who completed this cert when I say that we truly enjoyed meeting you and participating in this cert. No matter what any of our abilities were, you made a difference in each and every participant’s experience. From learning to spot each other, to parralette work to hand stand pushups to muscle ups to skin the cat . . . you really have an impressive coaching and teaching technique. You gave each of us the one on one opportunity to experience the sport of gymnastics and to learn how to incorporate it into our CrossFit training. I think most of us were humbled by the true intensity of the sport and have come to further appreciate its place in our CrossFit programs.

For those of us like me who have a gymnastics background (albeit for me, one that was more than 20 years ago) this cert was something that lived up to and went well beyond my expectations. Not only did it bring back great memories of days when I used to spend endless hours in the gym trying to master a particular gymnastic skill but it gave me the confidence to know that even at my current height of 5’8”, I was still able to engage in the activities that I loved so much as a young teen when I stood only 4’11”. I was looking so forward to this weekend and thoroughly enjoyed every moment of it, even when my body was in pain!

To have been able to participate in this cert with only 6 months of CrossFit under my belt and to have had the ability to attempt and succeed at performing so many different skills under Jeff’s tutelage is a feat I would not have thought possible going into this. It just goes to show how a person can be taught to improve upon their physical abilities when that training is coupled with the expertise of a seasoned coach. In addition, I would just like to say that I look forward to repeating this cert again at some time in the future as for me, it was that good.

We can’t thank you enough Jeff for taking such an interest in each and every participant this past weekend and for dedicating your time to teaching this sport. Our deepest appreciation to you for all that you do for kids and adults alike both at GSX and for those of us in the CrossFit Community. It takes a special person to do what you do and to do it well, so thanks for being that person.

All my best,
Eileen (“eye lean” – as in “Come on Eileen”) Richardson

P.S. Additionally I would like to send a word of thanks out to Rudy Tapalla (owner of CrossFit Chicago and my coach and trainer) for coming up to McHenry on Sunday and for taking multitudes of pictures of everyone at the cert along with lending us your expertise in spotting and for demonstrating some of those particularly difficult moves.

No way my hands will hold up to that today after last night's gymnastics class.

As rx'd

6 rounds but didnt make it to the bar in time to get any PUs in on the 6th round....

17/12/12/12/11/0 = 64 Total

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

As rx’d: 25-20-11-16-15 = 87
Runs outside 32°F
Foam roll after.
Compared to 080924: 74

#49 The idea is not that you would specifically perform a hand stand pushup or wall ball (althought that is simply a press of sorts which is a very common real life movement, and certainly for tactical athletes)but that the movements ("the magic is in the movements") are functional movements that either replicate true movements patterns, elicit an endocrine response, create natural muscle recruitment patterns, offer midline stabilization, or other benefits. In the free journals offered here you can read that this typical involves placing a gymnastics oriented exercise (HSPU), with a functional strength oriented one (wallball), with a metabolic exercise of some sort (usually run or row, but the 100 air squats could do). I hope this helps.

To all on here, to make sure that we don't crowd this space and make it too overloaded to serve its purpose it would be best if we all make sure that we read the FAQ and the other basic information on Crossfit's Main Page before asking questions. That way the space on here can be reserved for questions that haven't been asked before that someone might really need help with. Questions that have been asked before that might not be addressed in the FAQ or that you think might need new discussion on can best be addressed in the message board...that has help me a lot!

33/F/5'10"/150

Man, that was tough! I never realized how much harder this workout is when it's so cold you can't feel your hands! That's a HUGE difference! I managed to tie my PR from September, but it felt horrible today.

7 rounds (dang! it's ALWAYS 7 rounds); outside runs
18, 10, 9, 10, 8, 10, 12
TOTAL = 77 (tie PR from last time)

#97 Eileen,

I could not have said it better myself - Jeff Tucker's gymnastic cert this weekend was amazing. He is truly a great coach, giving all of us the courage to work outside our comfort zones and to do so with confidence and humor.

I have to applaud my fellow attendees at the cert too - what a group of people. Definitely a snapshot of the best of the CrossFit community - competitive, fun, encouraging and all folks I would trust to spot me in whatever compromised position I might find myself :) (Yes Jason, that includes you!)

A special thanks to Jennie and Bill of CrossFit Fire for hosting the cert (I love you guys!) and "Quads I would kill for" Rudy Tapalla for getting folks to play musical flying pullups for the camera.....this past weekend was magic!

I have a question about YouTube I watched a video explaining what CrossFit is. The video has CFN CrossFit North. Where is CFN? It doesn't say north Atlanta or anything like that.

Great Video by the way!

M/32/5'11"/172lbs

155 pullups in 7 rounds:

40/25/20/17/18/20/15

And today it's Day 44 of the 100 Day Pullup Challenge.

#104 I believe CFN is a crossfit affiliate in Seattle...

m/5'3"/160/29

as rxd

4 full rounds + 1 run

pullups

25
20
17
15 total 77

need some major help with 400 sprint endurance and recovery. by help i mean i need to get my a#$ in gear and work on it.

6 rounds:
26
15
15
13
15
12
Total:96

kk kk kk kk kk kk

Yea MikeG and Ken G!!! Atlanta boyeez ROCK. Ya breakin' in the new space nice! Can't wait till Murph comes up and we run to each other's gyms LOL. Not really. ;)

M/22/180/5'10

6 rounds as RX'd

17/13/13/11/10/9 = 73 pull-ups

M/35yo/172lbs
7 rounds and 78 Pull-ups. Really enjoying the CrossFit. Just over a month now.

OK that was fun.

20
11
15
12
7 (got lazy??)
10
11
----
86 - 7 rounds with 21 seconds to spare

32m/71"/170

6 Rounds & 60 Pull-ups:
11
15
8
11
5
10

There was a direct correlation between rest interval and number of pull-ups. The good news is that I see room for improvement!

wu: drom's, 3x10 cfwu sans pu's

pu's: 20/13/11/12/13/11/11=91

8 complete runs

195# Deads-max reps
400m run

max sets in 20 min

10-8-10-5-10

40m/6'3"/200

xfit WU:-pu +burpees (3x10 of su/be/dip/ohsq/burp)

7 rounds: 16/14/11/10/10/10/10

arms are fried.

m/36/170

7 rounds/55 total pullups

m/27/170
5 rounds
17/17/15/15/12

8 rounds 11/10/6/8/6/5/5/5

all runs at 12.0 on treadmill

Ya this should be a fun one to do in the brisk northeast. I hope my hands don't freeze to the pullup bar next to the track. You may not hear from me again till the spring thaw.

Oh Nicole, my favorite girlfriend. How do I love thee, let me count the ways.

I didn't make it to Crossfit Oahu. I actually spent half of my day lost in North Shore, and I was too stupid to buy a map. It was a very sad development for me. I'm quite upset about how that turned out.

8 400s; 7 rounds of pull-ups for:
20
16
14
13
13
14
15
=105 TOTAL

5 1/2 rds

14
14
15
15 *Took a bad spill when my hands gave out during pull-ups segment*
13

(kept being interrepted during this WOD; the benefit of being a 1) well known PT 2) dedicated crossfitter

:o)GOOD TIMES(O:

#31 Ryan,

I did the same thing and it came out to exactly 20 lbs.

Can't waitfor tonight!

I stand corrected. Guess I should just work on my form then. Thanks for your input.

M 33 183 5'9"

15|12|10|10|10|10 = 67 Total

32/M/185lbs

7 rounds of 400m, 6 rounds of pull ups
20,10,10,10,10,10= 70 pull ups
1.75 miles

F/42/5'6/124

7 Rnds run

6 Rnds PU
10,9,9,8,5,5=46 no assist

M/39/68"/183
Did Franibeth instead. 10:07.
Great WOD, I shall refer to it as the "three bars of discomfort" from this point forward. Squat cleans were the most time consuming, but the rx'd weights were perfect.
Cheers

Whats a good sub for the 400m run? I like running but the gym at my school is buried in this huge building and contains no treadmills.

I'm thinking
3 rounds of
50 Box Jumps
Max Rep Pull-ups

???

M/39/68"/183
Did Franibeth instead. 10:07.
Great WOD, I shall refer to it as the "three bars of discomfort" from this point forward. Squat cleans were the most time consuming, but the rx'd weights were perfect.
Cheers

That was a monster!!!

1. 20
2. 15
3. 12
4. 12
5. 12
6. 10 but didn't run on this round. I had less than 2 mins left and knew by the time I got back to the treadmill it would be a waste so I did another set of 10 pull ups for a total of 81. Total rounds were less by 1 but a lot more pull ups on this because I got the butterfly down. this is definitely slower doing the treadmill thing.

Adam, #130:

I like to sub either rowing or double unders for running when I mix things up.

M/32/6'2"/190

8 rounds
12-6-5-4-4-5-4-4=44

#134

No rowing machines at our gym, and I'm not sure about the jump rope. I don't own one and am not sure if we have one at the gym. Our gym is rather small with just free weights. Only have three more weeks then I can get to a real gym back home.

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

Warm Up:

Shoulder Press ...155lbs X 3
Push Press ........155lbs X 5
Push Jerk ........155lbs X 10

Push Jerk 1-1-1-1-1-1-1

170-180-190-200-210-220-225(Failed x 3)

15 minute rest then

Fat Nicole (50lb Vest)

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

6 Rounds 90 Pull-ups

32 degree's Outside today, really had to bundle up for this one.

#136:

I'd suggest dropping the 5 or 6 bananas on a jump rope. The thinks a lung-killer. I keep one with me almost everywhere I travel.

Of course, you could do 40 Burpees en lieu of the 400m Run.... mwahahaha

6 rounds in 19:18
12,12,12,12,12,12

Same as last time

56/M/202
Nicole as Rx'd
8 rnds + about 75M
15, 14, 10, 11, 8, 9, 7, 8= 82

25/m/5'11"/194
8 rounds + 275 m run
15-12-11-11-11-12-11-12 = 95 pull ups
9 full rounds and 103 pulls last time.

Very true. They are cheap. If I make it out to Wally World ill get one. Till then its class time. Thanks for the help RV-KY.

Nicole modified as follows:
400m run on threadmill @ 1.5 incline-40 PU
20" Box Jumps in 90sec(40)-12 PU
400m row - 11 PU
DU in 90 sec (only 9) so switched to singles-12 PU
400m run-12 PU
BJ in 90 sec (37)-12 PU
400m row-11 PU
single unders in 90 sec-11 PU
100 m run
8 rds+100m run & 121 PU

"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 (9-7-8-7) plus about 200 meters

25/m/6'1"/186

7 Rounds on a Treadmill
15-14-11-10-10-11-10 = 81 Pull Ups

2,3,3,3,3

Helen and Nicole especially belong to that type of workout that is neither inherently easy nor inherently hard. They are as easy or as hard as I decide; improving is my own responsibility.

7 rounds
70 pullups (good ones this time)
used treadmill

M/32/170
Total : 113 Pull Ups (5 rounds)

I suck, bagged it half way through due to defeatism on part of workout partner

3 rounds, 10'47
35 PUs (jumping)

subbed rowing 500m for run

6 rounds
18-16-14-16-14-17 = 95

m/24/5'8"/170

6 rounds
p/u 19/16/15/15/16/17=98

As Rx'd

Six rounds total:

21
15
13
10
10
10

Used machine for run.
5 rounds
20pu,15pu,12pu,12pu,15pu= 74
I was happy with the number of pull ups. They were all dead hang with chin to bar.

are you guys doing dead hang pull ups or kipping ?

6'4 210 21

first time

1: 16 (PR in one go)
2: 8
3: 11
4: 10
5: 8
6: 8

Total: 71

M/39/6'/237

six rounds, deadhang pulls/chins alternating

5, 5, 5, 5, 4, 3

Frianabeth originally posted at www.crossfitneptune.com WOD archive 04 Nov 08. Give credit where credit is due, this workout was awesome and obviously has taken off. Thanks to LT Hollon for writing it and to Freddy C for getting it out there. Nice showing in Atlanta!

71(+13pr)

Crossfit rules. I'm so glad I found this site.

CFWUx3 (no pull ups round 2 or 3)

100 double unders and 45 burpees added in to warm up

Ran on treadmill~no grade 8.5mph all rounds. Could not handle doing this one at home in the garage today....TOO COLD for me!

1. 41 pull ups PR :)
2. 26 pull ups
3. 22 pull ups
4. 21 pull ups
5. 17 pull ups

TIME: 19:17
TOTAL PULL UPS: 127 PR (last time 108 pull ups in 6 rounds)

TOODLES! :)

25 yo m
5'7" 160 lbs

7 rounds.
22-18-15-15-12-10-12 total of 104 pullups.

5 ROUNDS

1-10/9.5
2-8/9.5
3-7/9.0-8.5
4-7/8.2
5-6/8.0

+0.06MILES

33/m/210/6'5"

15
10
8
7
7
6
7
5

Total 8 rounds 65 pullups

32/m/165

cfwu x2 minus pullups

5 rounds of the run and 4 rounds of pullups

20,13,12,13

1st time doing this wod, harder than i thought it was going to be...

#157 Duff

I don't think Mike & Ken knew that crossfit neptune were the ones to make up this workout first. Mike found it on the One World site and they decided to do it. So it wasn't intentional.

Also, my bad for covering up Mike with the timer when I was recording this. Multi tasking is hard.

59/m/180

"Nicole" As many rnds as possible in 20 mins: 400m run + pull-ups

1-10
2-9
3-9
4-8
+ just short of completing 5th 400m run.

as rx'd:

5 ROUNDS

45
30
23
20
21

Total: 139

19/5'10/71kg/M

I really enjoyed that workout.

6 rounds all 400 metres run below 2 minutes.

22-20-20-18-18-17

M/23/168
as rx'd
15,10,11,7,11,12,5

CFWUx3-15reps (-PU's)

9 Rounds 65 Pull-ups + 100M

I love the portability of rings. I went to the gym to avoid running outside on my chilly & hilly 400M course. Warmed up in the weight room, hung my rings from the rafters at the indoor track, then 3, 2, 1...GO!!

Made up my own workout today and thought I'd share:
30 Muscle Ups
20 GHDSU
30 Push press, 135lb
20 GHDSU
30 L-Pull Ups
20 GHDSU
30 Ring Dips
20 GHDSU
30 Chin-Ups (Dead Hang)
20 GHDSU
30 Push-Ups

40:29

Too many pull-ups and rope climbs the last couple days so the muscle-ups killed me.

10-8-8-6-6-7=45

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

+aprox 100m run

M/43/6'0"/175

last time
6x500m
6x10 pull ups.

This time
7x400m
7x12 pull ups
my pace for rowing was better and I got more out of each round I think....

M/39/5'6"/193

Did NOT want to run today. Subbed Stairmaster thing for 2:25 intervals (display said ~7.5 MPH... but didn't feel like it). One thing to note - this was brutal on my quads. Despite all the other exercises that work the legs, I'm going to try and sub this in every other run - definite weak spot.

Pull ups not as good as last time per set, but better overall (extra set).

15
15
14
12
10
--
66

...so my question has been asked before, I believe, but I don't recall the responses. Is it more effective, to do absolute muscle failure on pull ups for each round, or pick a number to aim for, and once it's reached, go back to the run? For example, if I knock out 20 the first round, that may drop to 11 on the second (b/c it really doesn't take that long to run 400m, thus does not allow much recovery), and then 8 on the 3rd, etc....or I could do 10 each round, which may result in a higher number of total pull ups at completion of the rounds.

I want to say the more "crossfit" answer, is all out every round, even if it results in a lower overall number. However, a higher overall number means that I moved my body weight a great number of times which equals "more work" correct?...Just want to get some opinions on this... I also realize that my assumption about "more work" may be flawed logic. Thoughts / advice / guidance welcome.

Best of luck to all in the endeavors that lie ahead...

CFWU x 2

6 rounds
PU= 12-8-10-9-9-8= 56 total
finished the last 200m before 20 minutes was up.

"Nicole"
cfwux3
Sub'd jumping negative pulls
6 Rounds
17/12/8/8/5/5

Round 1: 30
Round 2: 21
Round 3: 20
Round 4: 20
Round 5: 20
Total: 111

m/23/6'3/222

8 Rounds running - but did not get to 8th round of pull-ups

93 total

Round 1: 35
Round 2: 23
Round 3: 21
Round 4: 20
Round 5: 20
Round 6: run 200m then time-up

Total pull-ups: 119

Improved by 8 on the pull-ups, but by nothing on the runs.

taught spin at 7am, then got

13,13,13,8,10,6,
6 rounds all together

Then teaching spin at 7pm.

Think i may be overtraining slightly....

#23 You can take an old (or new) basketball and fill it w/sand/cement/whatever to make it whatever poundage you need. Then duct tape the heck out of it. If you use good duct tape, it will last a long time. A lot cheaper than dynamax balls.

# 27 I work out at Offutt AFB, NE & have been hassled by the gym staff. They are just reiterating what they have been taught. Please don't expect people to understand that in order to be fit to kill you might offend some others in the process. Heaven forbid!
Challenge them. Tell them if they, or any other MWR person, can beat you at a WOD, you'll quit dropping weights.

Nicole--as prescribed
7 rounds
15/12/10/12/10/10/10 = 79
Didn't max pullups as my runs generally suck, wanted to have a little extra gas.

Dave
M/33yo/72"/209lbs

Nicole, subbed 12 stories on the stairmaster for the runs due to constraits of ship life.

7 rounds
12/10/9/8/7/5/5

I need to improve my pullups, especially kipping technique. I can't download the videos on the CF main page due to military content restrictions...is there anything out (slideshow, text, etc) there that can help me out and won't trip the movie file filter?

15
11
11
11
11
6
8
10

5 rounds
Pullups:

25 (pr)
16
14
13
10

Errr. Pullups tailed off big time!

29/m/5'11"/200

6 Rounds

27-22-20-20-17-17 = 123 PR

Last time did 6 rounds and 108 pullups total

F/142/32

As rx'd
4 rounds (down from 5 last time) but pullups increased by 10:

30
25
25
30
Total:110 up from 100

Treadmills were full!

15/11/11/10/10

Lots of breaks. Will do better next time.

15
12
12
12
13
10

a slow day today! 400m 30 jump-ups 400m, 30 jump-ups,400m, 40 jump-ups in 20 minutes. happy but not!! tomarrow ill do better.

23/m/150

as rx'd
7 rounds
22
16
16
15
12
17
20

bwt. 141

41-25-22-23-20-14

145 as Rx'd new Pr by 21

I took it too easy during the middle rounds, but still fairly happy with the effort.

I got kinda beat up in soccer. Actually, a man, flying through the air, landed on me. Yesterday I could not work out as my back and neck were very sore so I took my rest day.

Split Jerk rep 1 (I realize now it should not have been split):
115-120-125-(130Fx2)-125-120-120-120

Tied PR of 125 but could not get 130 and then kept failing on 125 and 120.

Erin

10,11,7,8,9

Back after 4 month hiatus.

R1: 20
R2: 15
R3: 14
R4: 13
R5: 13
R6: 14
+300m of 7th.

Numbers are a bit down, but they will come back. CFE later in the day. I am a little sore from being back into CF this week and starting CFE yesterday. :) I am stronger, but also 25#'s heavier. This should balance out.

Just started my 3rd week of crossfit and finished "Nicole"; 6 reps, Pull-ups-6,6,5,5,5,5. I'm 6'4" and when I started 3 weeks ago weighed in at 255. Just weighed today at 242. Nice job Crossfit! If any other big guys have suggestions for a heavier dude, let me know. Pull-ups are the hardest workout imaginable for me, and I need some pointers for improving them. Thanks!

5 x 400m
4 x pullups @ 18-17-11-17
total: 63

23/150

WOD:
Sub'd Ring Pushups for Pullups

used a box to level the pushups.

25
15
15
15
15
15
15
16
Total-131+2miles

38/m/175

as rx'd:

44 (PR)
22
18
16
14
13

total: 127

#176

As Rx'd states "Max Pullups." This is a Met-Con WOD -- don't game it for points.

I got 105 and I thought that was pretty good but some of you guys are RIDICULOUS at pull-ups! Nice job.

At VIP, first four rounds at 9mph on treadmill, last four at 10mph.

18, 13, 10, 9, 10, 8, 10, 10 = 88 + 2 miles.

All unbroken except last (7+3).

38m/6/185

wod as rx'd since 5/22/08

pr
8 rounds
151 pullups: 25.20.20.20.20.20.15.11

10 MPH, 2 Pull-ups
10 MPH, 2 Pull-ups
9 MPH, 1 PUll-up
8 MPH, 1 Pull-up
7 PMH

Wow...

6 rounds

20/12/15/12/10/10

Aloha,

Jordan

33 yom 220 bwt

nicole as rx'd
6 rds with 88 total pull-ups

400's were down one from 7 but pull-ups were up 25: 22/18/13/12/12/11

400's done in high school gym = 5laps around basketball court

7 rounds of runs with 2 reps of pull-ups when the timer went off. Reps were 33/21/17/15/15/17/2 = 120 pull-ups, down from 137 in Sept '07 and that's due to the poor last round. Runs on the treadmill with big focus on the POSE running, runs felt good when the POSE was working. Treadmill speed averaged around 8.5, which should have been faster.

Post-WOD: Tabata Mash-Up of 30" box jumps and GHD sit-ups = 7/9,6/8,6/9,7/9,7/9,7/9,6/10,7/10. Ow, what a brutal combo that was. Try it!!

37m/5'11"/178
22/20/20/20/20/16/13 - 131 new PR by 27
7 rounds on 400 meter track

FYI: This is my second PR this week (by a sizable margin) and my third day on a pretty strict Zone Eating Plan. Yah 5x's "good fats"! Go Zone!!!

Eight rounds as rx'd:

9
8
8
7
7
5
4
3

Forgot to add...my meathead of the day story.

The gym on base put together a room for CFitters. So there's a 2 other guys in there. I finish up my CF WU and start the WOD. First round, I hit 20. Right after I get done, this guy stops me and starts telling me not to kick up, it's bad for your lower back. You need to hand and pull up slow. Even if you can only get 4 or 5, it's safer for your back.

Deep inside I'm laughing...wanting to tell him to shut his mouth. But I tell him okay, run my 400 meters. And kip another 12 reps while laughing. He took about a minute and some change from my WOD which might have got me another round.

Either way....what do you folks say if you're ever approached by somebody that tells you that?

Aloha,

Jordan

subbed 500m row for running
used blue band for pullups

5 rounds
2:17.5, 2:22.4, 2:37.1, 2:22.2, 2:15.6
8,8,7,7,7

Dena
f/40/135/5'0

145lbs/31yoa

On treadmill:

30,16,13,13,15,13,15 (alternated grips from over to under each round)

Total: 115 pull-ups in 7 rounds (PR). Previous was 94 in 7 rounds.

8 rounds
12
12
10
8
6
7
8
8
run chief run

M/35/172
Bozeman, MT

8 rounds (different grips/widths):
25,15,15,10,10,10,10,12

Snatch

"Frianebeth" 4:51

7 rounds completed. Time ended at 7 pull ups on last round.
20
15
15
15
15
15
7

M/32/188/6'

As Rx'd
7 rounds
21,16,12,10,10,10,10
89 total

Time was actually up part of the way through the final set of pull ups. Previous total was 79.

I Hate The Colddddd!!!!

1 - 45 pullups
2 - 30 pullups
3 - 25 pullups
4 - 20 pullups
5 - 20 pullups
6 - 15 pullups

7 full rounds +6 pullups:

Total pullups = 119

Broken down into: 33,16,12,13,14,12,13,6

Did 95lb OH squat for 75 reps in 8 rounds from CFB.

Semper Fidelis and God Bless

6 Rds outside, 10 PU's per rd. Cold & Windy.

400m
reduced load pull-ups

16/16/11/12/11

M/28/180
as "rx'd"
on treadmill 1% grade + 20yds to pull-up bar
21
16
16
12
14
13
14
+RUN
TOTAL=106

33/M/183/6'00"

"Nicole"

21,18,13,11,13,14,14
7 Rounds, 104 Pull-ups total

Dan D.

6 rounds: 19, 14, 14, 14, 10, 15 total = 86 pullups.

"Nicole" (modified)
500M runs (1 track loop + distance to PU Bar)
max PU

25, 15, 10, 17, 17, +500M run

"Nicole"
27, 24, 16, 14, 18, 17, 14 = 130

Man the only reason I hate working out on the Marine Corp base, not at the Warehouse is the "Hey you know you are Kipping right" that you get from doing pullup.

My reply was "Crossfit.com, join it or get left behind" as I took off on another 400m run.

Took a 10 minute break and Row'd 1k 3:45

Nicole looked nice today, but I could not resist the siren song of "Frianebeth"... Finished her in 29 mins.

5 rounds - all Pull-Ups on Gravitron at 100 unless noted

24
17
13
11
14

79 pull-ups total (56 last time). Also finished about 45 seconds early.

41/m/160
I think that I ran 2 miles and did 98 pull ups.
I say think meaning I might have run an extra quarter with 10 more pulls.

M/27/5'9"/175

...in response to my own question on #176,
I just went all out each round on the pull ups (though compared to some of your epic scores, you wouldn't know that ha, ha)as opposed to going for total numbers. Did all regular / standard pull ups.

1st rnd - 20
2nd rnd - 10
3rd rnd - 7
4th rnd - 9
5th rnd - 7
6th rnd - 6
Total Pull-ups - 59

"Nicole"
as rx'd

7 rounds: Time ran out during round 8 run.

Pull ups:
24
14
12
11
11
11
10
Total: 93 (81 last time in 6 rounds)

Jordan #211

I tell them "prove it"! "I'll show you my crossfit education & experience & the hundreds of people who can prove you wrong...including myself. Now you show me your proof!"

That comes from an Air Force Senior NCO...Reservist at that! And I can still whip up on these kids nearly half my age!

Hoorah!
Dave

7rounds
15
12
12
12
12
12
12
total-87

88in 7rounds is my PR booooo me

6 rounds
16
15
11
11
10
9
all pretty much strict since i cant seem to figure out the kip

Not to bad of a "WOD" today.
7 rounds
15
15
15
15
15
15
25
115 total pull-ups. I was really wanting 8 rounds of running but ran out of time 2/3 of the way done. Damn I love "Nicole".

m/31/5'5"/165

yesterday 1x7 push jerk
165/175/185/195/205(fail)/200/200(pr)

today nicole
6 rounds plus 200m
32/25/25/25/25/25

CFWU 3 rondes, course .25 miles.
WOD fait sur treadmill, courses de .25 miles.
7 rondes de course (1.75 miles) + 12-10-11-10-10-13-5 (71 pull-ups).

6 rounds
22,18,15,15,12,12
total 96 pulls

CFWU std

As Rx'd
135#--WUp
135# x 5
155# x 5
175# x 5
185# x 5
195# x 5 (PR; not much of a record but.....)
135#--xtra x 2 Reps

Dips, Pullups, situps
1000m/4:00 & 2 x 2x PAC laps 1:24, 1:25

Anybody else follow the WODs at Petranek Fitness? I've been doing so this week and they're absolutely brutal.

Additionally, is anyone aware of any boxing gyms and/or trainers that follow CrossFit? I'm a huge fan of both boxing and MMA (and a participant in each), but whereas MMA embraces CrossFit and its collaborative, experimental, rigorously objective and analytic approach, the boxing world is still stuck on long jogs and avoiding weights (for the most part). I know a number of light heavyweight boxers (weight limit: 175#) who can hardly bench press 150#--yet they still hit hard. Conversely, I've known a couple guys capable of scoring in the low to mid 300s on Fight Gone Bad who gas out within 2 minutes in sparring. I sort of understand the resistance and skepticism, but I didn't realize it'd be so hard to get people just to TRY this stuff...

248lbs/M/24

On treadmill:
5, 4, 4, 5, 4, 5

m38/185/5'9

7rnds (a little long in time 21:26)

10/8/8/7/6/6/5=50tot

m/41/165/6'

as rx'd:

23
15
11
9
10
10
8

Second CF workout ever. I like this!
7 rounds

18
12
10
10
11
12
12

As Rx'ed:

7 Rounds

21/21/21/21/21/21/21 = 147 reps

#211

I feel your pain. I am a trainer at a semi-bigbox gym with no CF set-up. I try as best I can to do the WOD's as rx'ed, and for the most part I can, but it's hard to explain to people why CF is a superior way to train. A fellow trainer claimed "...yeah, but a CF Certification is not a real certification.." I felt like slugging him in his mouth; instead, I challenged him to do a Fran with me. I'm 50 and he is 20 something. Anyway, I busted his ass. I guess my CF certification is real now, huh?

Couldn't do todays WOD due to equipment limitations (a.k.a. a decent pullup bar), so instead..
5 rounds for time of:
Deadlift (225#)
Burpees

5:06

Then I worked on my press,pushpress,and push jerks.

23/M/235

Did Frianebeth today. modified dips for 30 assisted dips on the gravitron, and did 64 jumping pullups for regular pull-ups. everything else stayed the same. Pretty much a first timer to crossfit. I just like to do a few of the WOD's every once in awhile to change things up. definitely need to work on my cardiovascular work, because i was dying with the dips came around.. haha

14:52

136 as Rx'd, had to run in and out from the track to the gym, in 36 degree weather. Gotta love it....

#97 - Eileen
and
#103 Kelly

There was something almost surreal about this weekend. All of us were left with a great appreciation for all that is Jeff Tucker and his gymnastics certification. Maybe we all got a little silly because we were upside down so much.

He's an amazing coach, and he inspires people to push themselves farther than they think possible. His methods of coaching are so simple that even the most novice individual could learn the movement quickly and develop good form. But at the same time, even the very athletically gifted are challenged. There is no doubt in my mind that I am a better CrossFitter and a better coach after spending the weekend with Jeff Tucker.

I think it's a fair assessment that we had a GREAT group of people at our certification. We were on the small end for a cert, but I can say with absolute certainty that I would not have gotten as much out of this cert if there were 10 more people there. We had about 15 people, and Tucker was able to go hands on with each person for damn near every single movement we were learning. When you're talking about getting a room full of adults upside down, suspended from bars and pushing the limits of their abilities, it takes a certain amount of trust to do that. From the moment the cert started, I think all of us trusted Tucker. We trusted his spotting, his coaching and his knowledge.

I learned a lot this weekend, and it goes far beyond just learning how to do handstand pushups and back levers....here are the things I learned this weekend:

1. People from Texas say "damn" a lot. I have at least doubled the frequency of the use of the word "damn" in normal conversation after spending 2 days with Tucker.
2. No matter how sneaky you think you can be, Tucker will ALWAYS catch you for not wrapping your thumb around the damn bar.
3. Your extra supportive sports bra is your best friend if you are going to be upside down in a room full of men.
4. If you are spotting a handstand press, and you don't get your head out of the way, you end up scissored between Kelly Moore's legs as if she has a damn G-string full of dollar bills and was twirling on a pole at your bachelor party. Pervert.
5. "Free bleeding" is discouraged, and will require that you stick a tampon in your nose if you want to keep participating in Jeff Tucker's damn certification.
6. If you're going to take a two handed grab of someone's ass when they're upside down, DON'T chalk up like a maniac beforehand. Chalk leaves evidence. Enough said.
7. If you have a "well developed posterior chain" (thanks Brian Mac), it will be difficult to skin the damn cat without someone's hand shoving your big butt through for you. Thanks to everyone who volunteered by the way.
8. In order to properly spot someone, you need to be "all up on their bacon".
9. After 2 days of playing "let's be upside down" your body will hurt like you're a 90 year old woman.

I truly enjoyed this certification and would recommend that everyone try and get to one of Tucker's certs. I would love to see a "level 2" version of this certification. I'll be first in line to host one.

M/46/5"9"/160

20 Minutes exactly:

6.5 Rounds Completed: Treadmill @ 1.0 deg

Pull-ups = 15 / 12 / 9 / 9 / 8 / 7 / + another 1/4 mile run

As Rxd.

17
15
12
10
6
total 60 PR

M/26/69"/140

7-rounds
18
16
14
12
12
12
12
total 96

6 rounds as rx'd:
40/29/22/12/17/20= 140(pr by 35)

23/F/143

6 rounds
13, 10, 10, 10, 11, 5 (time ended on pull-up #5)

On treadmill at a non-Crossfit gym, so lost a lot of time in the transitions.

Helen three days ago in 13:07 as rx'd, with the same problem.

Kelly and Eileen

This past Cert with Tucker is my second with him as a leader and teacher. Humble as he is, he has a very quick wit. Truly bringing me back to my limber years of 6~16 years of age where gymnastics played a part was a fantastic time to be shared with new friends.

I have to agree that the amount of time, and care that goes on with Certifications and planning are done way ahead of time so that the entire course is brought to the attendees so that is a quality above quantity of information given to each and everyone involved. Success oriented teaching is what Tucker brings to us, and everyone else he has had a chance to train, touch, and lead.

For all of those that I had a pleasure in meeting, I thank you for your time, your patience, your hospitality and most of all for being you. Humor was and still is a great unifier in strange gatherings, and this was no different. Some familiar faces, some new and some old. Either way you cut it, I would do this again, and again.

To all of you interested and just at the fence about getting your feet wet, go ahead and jump.

15
16
17
15
12
15
12
12
total:114

Subbed:

BTB Tabata Squats

20-20-18-18-15-16-14-14 PR

25/m/5'11"/175
As rx'd
10-10-8-9-8-8-8=61(PR)

Made today a heavy lift day so I could work out with my buddy who can only make it on Wednesdays. Sorry, Nicole, might make it up tomorrow or Friday.

Warmup: rowed easy 5 minutes, about 1250m.

DL’s and box squats 6x3: DL 315-315-335-335-345-345; Squats 135-185-205-205-205-205.

Press 5x5 95-100-100-100-100; Bench 4x3 155-155-155-155. The presses were hard, had NO energy left for the bench.

Ran 10x1 min sprints on the tread starting at 10.5 (5:42) working up to 11.0 (5:27). Rests were 1 min, 50 sec, 40 sec, 30 sec, 20 sec, 30 sec, 40 sec, 50 sec, 1 min.

No cooldown – that was dumb. Feeling it now.

45/182

6 Runs on the mill @ 1%.

20, 20, 20, 16, 15, 12 for 103 pullups.

M/24/5'6"/160

as rx:
6 rounds
20
16
20
15
16
14

Total-2200 meters+101 Pull-ups

Me: 42yo/M/5'10"/170lbs/10%BF

Warm Up: Greg A's warm up 10 reps per exercise

WOD: Nicole 6 rounds + 350 meter run; completed the 7th set in 21:32 total pull ups 102.

400 meter Runs: Subbed 430 meters per run

Pull Ups

15
15
15
15
11
12
7+6+5 (last round over time)

Total: 102

Cool Down: Some Bar Muscle Ups

I don't know how I avoided it so long but this was my first shot at Nicole after two years of crossfit. Man, I hope she's nicer in person than her workout, that was a butt kicker :>)

My lady Lysa did one less run than I did but she managed to do more pull ups, nice, she did 32 on her first round, WOW!

Have Fun, Train Hard,

Billy

18/m/6'0/180

7 rounds

11/10/8/8/10/8/9= 64

400m run on treadmill

f/31/6'0"/163lbs

i'm in love w/ nicole! ...although i had to modify because it's only my 2nd wod and someone else was using the gravitron almost every time i needed it. can't wait to try it again.

ended up doing five rounds as follows:
1st
400m on treadmill
3 bw pullups to fatigue followed by
15 75lb lat pulldowns to fatigue

2nd
400m
9 gravitron pullups (70lbs assistance)

3rd
400m
4 bw pullups to fatigue followed by
10 75lb lat pulldowns to fatigue

4th
400m
9 gravitron pullups (70lbs assistancs)

5th
300m
then the damned timer went off just as i was hitting my stride.

24/m/245

as rx'd

7 rounds:

7
7
6
6
6
6
7

Used VFF again, definately like the feel of "almost" barefoot running...

20, 15, 15, 12, 7, 10, 15

94 PU's

Similar to last time...five rounds
25
20
15
12
12
84total PR from 80 last time
completed in 19:12, I slacked and didn't
begin a new set:(

7 rds 3x flights of stairs to sub 400m

19 12 11 10 8 7 8

M/34/5'10"/198LBS.

Outdoor runs with running clock. It takes about 25 seconds to transition (each way) from our P.D. gym to outside.

6 rounds
22/20/16/13/13/12 = 96

Cold and windy here in WI

10 / 10 / 10 / 10.
Blargh.

M/38/5'10"/174

6 rounds

41/21/15/16/14/10=117

23/m/180 as rx:
20, 10, 7,7,8,8,8,7, and one more 400 (8.5 rounds)

only been doing crossfit for a week, my brother whose 82nd airborne got me into it and i love it already...im in the navy in charleston, does anyone know if theres a crossfit gym anywhere near here?

todays:

M/24/5'9"/198

5 rounds

13/12/10/10/9 5-6 were assisted per round...
workin hard though!

M/32/187/74"
115,8x400m
m/32/185/70"
76, 7 1/2x400m

F/28/120-125?

Nicole:
7 rounds
Dead Hang Pullups
9,8,6,5,5,6,5=44 dh's

M/46/6'/175/7500'

6 rounds
18,12,10,10,8,7

Nicole

as rx'd
7 Rounds

9,8,6,6,6,4,6

25/m/155

20,16,16,16,16,15,11

Been gone from pullups for a while and it shows.

7 rnds + 3/4 of a lap on treadmill. Avg 5-8 dhpu each rnd

24/m/188/107

1/1/1/1/1/1/1/1

CFWU x 2, 15 reps per excercise per round (mod'd to PUs and dips on rings, GHD SUs)

As rx'd (no kipping PUs): 7 rounds, total of 51 PUs.

Still getting back up to speed.

Take care!

7 Cycles, same as last time, but far more pull-ups

1. 23
2. 18
3. 15
4. 12
5. 9
6. 8
7. 12

CFWU x 2, 15 reps per excercise per round (mod'd to PUs and dips on rings, GHD SUs)

As rx'd (no kipping PUs): 7 rounds, total of 51 PUs.

Still getting back up to speed.

Take care!

m/22/5'7/170

I LOVE NICOLE. She makes me feel great once i am done with her. Unlike some of the other girls who leave me feeling like i should cry after a poor performance.

Anyways, As rx'd

7 rounds of pure awesomeness

1.12
2.12
3.10
4.10
5.9
6.9
7.8

Bored in the airport:

10 minutes of Handstands.

10 minutes of:
1 minute air squats
1 minute hanging out in the bottom of a squat

HSPUs

My hands were too torn up and hurting to do Nicole this morning. I watched a bunch of other people do it though :) Wrote down pull-up scores for time.

7 rounds... I loved this workout.

as rx'ed 5 rounds
1.20
2.12
3.15
4.15
5.13
total:75
Semper Fi

30M/5'6"/163#

First time doing Nicole.

As Rx'd - 6 rounds

20
18
12
12
14
14

Total: 90 pull ups

Worked on butterfly kipping motion. Could swing together the first 6 or 7 PU's & then would lose the rhythm. Excited to start getting the hang of it.

Post: Max reps of 225# back squat: 10, 10. Had ambitions to go for three rounds, but ran out of time. Soaked in sweat at the end. How do you like your Schwetty Balls Mr. Baldwin?

6 full rnds (missed pr by 100m)
77 pull-ups (pr by about 5)

also pr-ed on Helen the other day with a time of 12:08 (pr by nearly 40 sec).

Loving every second of it.

F/27/5'11"/165

as rx'd (first time to be able to say this!)

7 rounds
5/5/4/4/4/3/3

Someday (soon, I hope) I will get into DD (double digit) pullups!

6 rounds

100 pullups as rx'd

m/23/215/6'3''

M/24/6'2"/175/type 1 diabetic/asthmatic

First Time Nicole.
25-15-10-10-10-10-10= 90 Total

Post: 3x10 Floorwipers@65#

37/6'2"/196

Nice to be back after a week of elk hunting. The legs got quite a workout, looking forward to hitting it again. I'm going to do Jason this evening to give a good shock to the system.

400 meter run (20x20 meter shuttles)

Round 1 = 15
Round 2 = 10
Round 3 = 10
Round 4 = 10
Round 5 = 08
Round 6 = 06

M/22/6'1/185

As Rx'd

7 rounds

PU's
1)25
2)20
3)16
4)16
5)16
6)16
7)16

Lower back got real tight on the runs again, but getting a little better.

Rx
7 rounds, 132 pullups
20/20/14/25/20/18/15

6 rounds
15 p/ups on 1st & last otherwise 10
run might have been slightly short (need to go to 2nd stop sign)

Didn't have anywhere to do my assisted pullups today between runs! So I did 8-10 push ups between runs. Got through 6 rounds + 1 run right at 20:00. Good work out!!!! Love life!

m/20/160/5'9"

6 rds

10-8-11-10-7-4

m/27/6'/193

As Rx: 8 Rounds
13, 10, 9, 8, 7, 6, 6, 6-2-2 = 71

1) Dead hang pull-ups- no kip
2) Ran around the neighborhood- moderate hills

I was VERY fortunate to be involved in the Gymnastics Cert at CrossFit Fire this past weekend. There have been a few comments posted today and I won't try to say too much more. Jeff Tucker did an absolutely phenomenal job as a Coach and treated everyone with such care and professionalism.

The group that participated was certainly a perfect "snapshot" of the CrossFit community. I highly recommend signing up for the gymnastics cert. I can only hope that the next cert I go to is as intimate as the Gymnastics cert. Having a small group was critical in getting the right amount of attention from Jeff Tucker and being able to practice the movements with his keen eye with his immediate feeback.

I know that some certs are packed to the brim with sometimes 80 people. That is no way to ensure that the CrossFit techniques are being properly taught. Having those big Certs is just like playing the telephone game except now we are diluting our health and fitness.

Anyway (I digress), huge thanks to Bill and Jennie at CrossFit Fire and and even bigger thanks to Jeff Tucker and everyone else involved. Good luck to all.

m/27/6'/199

as Rx: 7 rounds
10/8/10/6/5/5/5

49 total w/ kip

7 rounds of 400m run, 6 rounds of pullups
pullups: 20 14 14 12 12 12

f/27/128

Bwt: 137

As Rx'd + 20lb vest

40
30
25
21
22
20

Total: 153

6 rounds:

12
10
11
10
10
7(ran out of time)

Two months ago I could barely do 3 pullups for one set, thank you Crossfit! m/33/6'/229

9rds
107 pullups, not a tremendous amount of pullups but felt much better about them today then I did the other day after Helen.

m/21/5'11/178

6 sets for 70 pull ups. Started kipping after 50. Set treadmill for 10mph and ran for 1:30 intervals. Almost booted everywhere on last set.

crappy pullups today - usual 1st set is 18-20

12
10
7
6
6
6
+ 400M no time for pullups

30, 15, 14, 14, 12, 11

7 Rounds in 21 min
10-8-6-6-5-5-2(diz)
Treadmill 7.0

Improvement: 1 round, 1 minute, 9 pullups

37m/5'10"/166#

Warm-up: 3:03 row (777m); CFWU (minus pull-ups) 3x11.

As Rx: 6 rnds (13, 13, 13, 13, 11, 8) for a total of 71 pull-ups.

Cool-down: hamstrings stretching; foam roll.

PR by 5 total pull-ups. Rep 8 right on the buzzer. Runs on outside road course. Strict pull-ups. 27F (18F wind chill).

Boots and Utes
2" pullup bar
All Kips
22
14
12
12
11
12
Felt pretty good, limiting factor was mainly mental. In the beginning I got off the pullup bar because my hands hurt, towards the end I was actually going to grip failure. Looking forward to the next Nicole...

outside track; wide grip
21-15-12-10-10-10-11
89 total

M/40/180

As rx'd:

29
22
17
15
13
13

Total: 109 (PR by 5 reps)

More better faster

m\23\5'11\176lbs

Ah, my biggest weakness, pull ups.

15-15-15-12-12-12-6 I had about 15sec left to spare after the 7th 400m.

22, 14, 12, 12, 11, 12
Boots and Utes

30/15/15/10/17/20

Lackluster effort. The experiment with two cajun cheese dogs before the workout did not pan out the way I thought.

as Rx'd: 41, 26, 21, 22, 21, 22 (150 total and 7x400M run)

obs: have not learned the butterfly, so still using alt kip style. 2nd ever Natalie (previous 136)

Goal: 180 in 6 rounds

As Rx'ed

10-5-7-7-6-5

Added a round from last time. More pullups too.

as rx'd:

45
30
25
25
32
4... time ran out

Nichole
6 rounds: 25,15,18,17,15,19=109 total
now i just have to take care of all the new blisters on my hands :)

20/m/165

400 meters x 9 laps

pull ups
14
12
12
12
10
10
10
8

45/m/159#

7 rounds plus 200m

30 (pr), 15, 12, 10, 13, 15, 15 = 110 pullups.

6 rounds
18,14,11,11,10,3: ran out of time.
=67 total

Last time employed some game theory limiting my pullups to 10 max. Did 7 rounds for 66 total.

However, today's run on icy trail using ice cleats on my runners. Not ideal running conditions (but could be worse!)

Thanks Lauren and Coach for another great cycle!

First post ever

(m/30/185/5'9')

24,18,18,17,15= 92

plus .19 of mile run

M/31/6'2/185

7 rounds
pullups 20/18/13/13/13/12/18 (sucked...ate too big a lunch)

Love it, need to get better at the Pull Ups though. 6 rounds = 41 PU male/50yr

m/36/70/180 subbed 500m run (my block) 13,12,13,7,11,7= 3000m and 63 reps

m/39/5'4"/141

As rx'd: 6 rounds
22 20 13 15 13 15 = 98

First time to do Nicole. Time expired at about 200m into the 7th round run.

Today (Best day)
21 (30)
15 (15)
12 (13)
11 (12)
11 (11)
11 (10)
1/2 last lap (completed last lap)

7 full rounds
18, 16, 14, 12, 12, 12, 2 - Total = 86 PU

m/46/5'10/170
22
17
15
15
12
10
12
103 total 7rds.

29/f/115

38-22-20-17-20-19= 136 (PR)

oh boy can't put my arms down now

57 y.o. 5'10, 156lb

8 rounds. (< 2 min/400m, 10 pullups each round) + about 100 meters on 9th round.

Treated this more like a tabata drill. Doing 80 pullups and sprinting 3.2+ km seems like a better exercise than getting increasingly tired and poorer form with each round.

6 rds

run as rx'd using treadmill

pu's 12-13-12-10-10-8 = 65

right at 20 mins

1-16
2-11
3-12
4-11
5-11
6-11
7-xxxxx time expired after the 7th 400m

6 1/2 rounds (72 pull ups)

8 rounds (+100m at end)
23
19
13
12
11
13
12
13

As Rx'd m/23/152

kids were messing on pull up bar so I did static pull ups on the square cross beam of a big station.

20-15-12-12-12-12-8

38/M/180/6'

no Nicole today

Front Squats 5x3reps: 180-190-205-205-205

21-15-9

225lb DL
HSPU
32" box jumps

10:51

15-6(slipped)-8-6-8-8-8-7 = 66
1st set no kipping

on 8th lap, only finished 5/8 of lap (treadmill)

45/M/6'/180

8 ROUNDS + 100 METERS

ALL PULL-UPS WERE DEAD HANGS:

18,14,12,9,8,8,7,7.

NO KIPPING DUE TO TENDER LEFT SHOULDER FROM JIU-JITSU A FEW DAYS AGO. KRAV THURSDAY WILL BE OK.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

32/M/175

25-15-15-15-15-10

15-10-8-6-7-5-6-5 = 62
dead hang (used foot on wall a little bit)

on 8th lap, ran 3/8 of lap (treadmill)

M/45/68/150

7 rounds

26
22
18
15
13
11
10 = 115

26m/160

15-12-12-12-12-12

6 rounds, 75 total.

M/27/6'2"/180

6 Rounds complete

20,11,10,9,7,7 Total=64

f/20/135

6 rounds

15, 12, 12, 15, 13, 13

16-16-16-16-16-16

6 rounds
10 pullups with 60# cheater weight

Puppy scale - 5 rounds
200m run
12 band-assisted pull-ups

18:35

M/47/5'9"/170

6 Rds + 200m
15, 14, 14, 12, 12, 10

Wow, I sucked air more than expected for some reason.

M/36/5'7"/180

7 rounds
16,15,15,15,12,12,12

Total 97

6 rounds and 150m

12, 8, 6, 6, 6, 7

6.5 rounds

12 mi/hr on tread & 7,7,7,6,6,6

My lungs were acid and i was hyperventilating after 10 minutes. I dropped to the ground for 5 minutes after. Unsustainability is the name of the game!

f/135/40
Hollie:
10,15,12,13,10,12=72
m/185/47
John:
30,20,20,20,20,16=126
We had 1 minute 5 seconds left. Agghhh!!! First time doing Nicole.
Hey Freddie stay away from those cajun cheese dogs:) Cheers!!

Nicole
CFWU x3 with only sub 5 reps on pull ups each round
Did max rep pull ups then 400m run (reverse of rx’ed by accident)

7 rounds + 5 pull ups
1st round 23 reps, and all other sets between 10-12 reps.

23/M/5'9/155

11, 12, 14, 15, 13, 16

Apparently this is all mental. Looking forward to a rest day...

39
17
13
14
16
15
13
Total=127

Time ran out as I finished my eighth run.

awesome wod. as rx'd

6 rounds
25,20,18,16,12,11= 102

7 rounds

( 81)

6 rounds w/20 pullups each round, then ran 7th round w/13 seconds left at end…didn’t try to do any more pullups…so 120 total pullups

"Frianabeth"

21 95# thrusters
21 PU

15 135# squat cleans
15 ring dips

9 225# deadlifts
9 HSPU

As RX'd - 9:13.

M/19/5'11"/160

5 rounds
62 Pull-ups: 20, 12, 12, 10, 8

Nicole as Rx'd: 8 rounds, 145 p/u

30-18-18-17-14-13-15-20

F/26/140

6 rounds
8/8/6/8/5
+100m

I hate our treadmills.

31 21 17 15 14 14 2 total 114, killed my old pr of 105. 2 pullups into round 7 and time ran out.

6 rounds 8-6-6-6-6-4 treadmill down stairs pullup bar up so i ran up and down flight of stairs inbetween. i love this stuff been doing Crossfit 2 weeks can't get enough trying to get my gym to add some of the equipment like rings and 20 lb balls etc to get some others going as well

run at home approx. 400 m. then ring pull-ups in garage. A little harder than last time with winter running stuff turtle necks sweat shirt, hat etc.It was about -5 C so it was great weather for a run outside.
7 rnds.
13
11
10
10
10
10
11
total 75

M/31/5"5/128

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

7 Rounds
195 Pullups

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters (treadmill)
Max rep Pull-ups (butterfly kip)

11/21/17/17/12/12= 90
definitely a PR

7 rounds
11
7
8
7
9
6
3 then time ran out...

51 total

btw: 152

7 rounds on the dot, all with 17 pullups. 119 total.

F/22/5'6"/140

Couldn't do the WOD because of the hands.

Max push-ups
250m row
Number of push-ups completed for each round = 76
Number of rounds = 9 I think?

Then waited 3 minutes and did about cleans @95 for funsies

Really need to make up for this day...I pushed myself for sure. I did FULL chest to ground pushups, no if's and's or but's about that. And my push-ups are much much stronger now thanks to the pushies challenge! And ring dips are coming so much easier!

As Rx'd:
18
13
10
10
10
One extra 400 at the end.

Total of 61

There was no running today in the freak snowstorm we got. I subbed 200 single unders for the runs and called this workout "Skippy Nicki".

And just when my hands were healing...

Got 8 rounds of pullups.

26
18
14
15
13
14
14
8

Total - 122

M/27/6'0/200
5 rounds-20,20,16,19,16

6 rounds

20 pus
12
10
10
12
12

1% on tm
16,16,14,13,13
previous 9,9,8,8,7

M/39/150

ugh. i decided to do strict pullups since all i do is kipping pullups. it was def a kick in the nuts.

6 rounds, 19 total strict pullups.

hurt my ego.

m/25/6'1"/235

5 rounds
-1st round: 15 beginners pullups
-2nd round: 15 beginners pullups
-3rd round: 10 beginners pullups
-4th round: 10 beginners pullups
-5th round: 10 beginners pullups

40/M/153

5 rounds+260m in 20 minutes(finished the 400 :)
Pullups:
21
15
12
12
10

6 rounds
9,9,9,9,9,9,=54
room for improvement

M/28/5'10"/165

As rx'd

6 rounds (had to stop stop after 17:16, had a call)
33, 25, 16, 18, 18, 15 = 125 pullups

7 rounds
22, 15, 15, 13, 13, 13, 13
Total pu: 104

m 44 5'9" 181 lb

nice and cool night for a run. Did 5 rounds in a little over 19 min and just finished out with bw squats until time ran out. 12-9-7-7-6 = 41...Can't wait to see how much improvement will be made when we do this one again.

7 rounds 132 pullups
1:51/2:10/2:16/2:18/2:23/2:25/2:32
25/17/18/18/18/18/18=132

Grip was bad today, I've been working with stain, mineral spirits, lacquer and lacquer thinner for the last 5 days, hands are dry and callouses are huge.

Runs are much slower than last time but my pullups were faster ( regular kip vs butterfly kip)last time 7 rds and 125 pullups

'Nicole'
Sub 500m row

57/M/195
18,13,12,11,14 T=68

48/F/125
5,6,8,8,7,6 T=42

Man this w/o is mean with the row. Back and Bi's never get a break.

7 rds 9/9/9/9/9/9/9
Previously I didn't scheme it out, but this time my total pull-ups were 63 vice 52 (w/hi rep/first rep rd 11).

8,8,9,9,6,5,4,2=51

f/38/5"5"/146

Haven't worked out since the very beginning of summer. Before that my husband turned me on to Crossfit and my brother was dying in the hospital so I worked out 5 days a week ( a month or two I did twice a day) for almost a year. I don't know how I would have made it through the stress without crossfit. After 4 months of not working out, today I was just happy to complete a workout along with the warmup. Only did 4 rounds but I finished and did 10 pullups each time. I was amazed I was able to do one pullup let alone 10. My mental state was just to go out there for one and two do the best I could to complete a workout as Rx'd...

-on treadmill/1% grade/4 rounds 10.0MPH 2 rounds 11.0MPH

6 rounds
51 total pull-ups (no-kipping)

crossfit endurance
-intervals
on treadmill/1% grade
2X800M 10.0 MPH
2X1K 9.2 MPH

nice workout
7rounds 144 pull-ups with 20lbvest

22
23
15
20
22
20
22

6 rounds
20 12 20 15 12 14
treadmill

22
15
15
20
11
10

Had to sub rows on two rounds. No treadmills available

54-30-25-21-16

Glad to finally break that 50 pull up mark. 90% of the pu's were butterfly. cranked out a few near the end of each round using the normal kip. glad I only tore a little bit on my hand, last time I destroyed my hands.

thanks coach

22/M/72/170
Results(no kip)

7
7
5
5
5
4
4

This'll help my pullups a bit tho...still weaksaucing it though. Gotta get better.

37yo/m/146#/5'8"

25-25-20-18-15-14

7 rds:
20/9/9/10/9/11/12

= 80 total

Wife:
6 rds Run/5 rds PU

4/4/6/5/3
= 22 total

m/19/5'10"/145#

Nicole

8 rounds running

7 rounds dead hang ring pullups: 16,12,10,7,7,7,5

63 total dead hang ring pullups

7 rounds as Rx'd:

16-15-15-12-12-11-10 = 91

30/m/195

6 rounds (+ 400m in 20:47)
98 pull-ups total (21, 15, 16, 16, 15, 15)

was at 19:00 after 6 so I went ahead and ran the next 400m. figured why not..

M/24/5'10"/145

6 Rounds Rx'd @ Freedom CrossFit

23-15-13-16-13-10 = 90 Pull-ups

M/23/6'1"/225

Ow. Ooh. Ah. So i've been dreading this workout all day, putting it off til the last minute. As a large-framed male recovering from a torn achilles tendon, running is my Kryptonite...and my performance shows. Really just happy to get through this one.

5.5 rounds - finished 400m run but no pullups

Pullups:
25
13
15
10
8
(rubbed skin off base of both thumbs)

Looking forward to tomorrow's WOD...

gym was just too crowded, did the bear instead,

maxed at 135...damn push presses

12-10-10-10-11-3

For the running 400 m is about 1.5 laps so I ran 2 laps the first round 1 the second 2 the thirds and so on.
I did 25 minutes to make up for the time it takes to go from the track to the weight room.

I absolutely hate crowded gyms.

12
10
6
8 (not sure where this one came from)
6
Did an extra sprint and time ran out. Had 30 second walk to and from pullup bar to treadmill.

Someone tried to steal my treadmill in the middle of the workout even though I had my towel, water bottle and watch securing it. I need to move the workout outside.

M/27/212

6 Rounds plus a run

15-12-10-10-8-8

Last time 6 rounds but did a few more pullups.

Anyone else tired of pullups?

Replaced pullups with bodyweight deadlifts; rounded up to 178.
AMRAP in 20 minutes. Run 0.25 miles on the treadmill, deadlifts done with just a touch at the bottom, no setting down the barbell.

Reps: 27, 16, 14, 14, 14, 10, 10.
Total: 105.

m/15/135

"nicole"
20/10/13/16/13 + 400 meters
20:12
71 pull ups total

m/26/5'10'195lbs

7 rounds
18,14,12,12,12,12,10

27/M/6'3"/190

as rx'd

18
12
10
10
12
12
=74

7
7
7
7
7

Fun workout in the cold in Montreal. -5 celsius
8 rounds
10 pullups each round but ran out of time for the 8th round of pullups.
total of 70 pullups.

M/33/200#
2nd dance with Nichole, I bested my # of pullups by 18 and did just a small bit better on the run. It seems sometimes when I get down from the pullup bar I think to myself I could've pumped a couple more out.
8 Laps with no pullups at the end of the 8th.
1-18
2-14
3-10
4-10
5-9
6-10
7-5
8- no pullups

pulled calf muscle on first run, subbed 500m row thereafter. 10/10/9/8/9

22.m.135.65"

as rx'd
5 rds 65 pull ups(PR)

Last Time:
5 rds 49 pull ups *outside(PR)

25/m/190

as rx'd = 7 rds
22-17-15-14-14-15-14 TOTAL= 111 pull ups + 400 m

M/31/142

9 rounds (16,8,7,7,6,6,6,7,1) = 64 pullups

pr by 8 pullups.

You guys apparently suck at pull ups. I am no bad ass and got mmost of you. WTF?

F/37/123
Nicole: 6 rds + about 150m run; pullups were 18,16,13,13,12,12. Runs outside-inclines- COLD!

M/25/6'1/175

WOD: subbed jumping jacks for running

This WOD was terrible because the gym was crowded and I couldn't go back and forth between the pullup bar and treadmill. Therefore, I had to mix in about a minute and a half of jumping jacks between PU sets. All in all, I probably did well over 100 PU.

30/M/77kg

Approx 400m run
Thick bar pull-ups

15-15-15-12-12-12-10

49/m/142
elliptical @ 13 for 2 min./round
pullups 15, 13, 12, 12, 10

M/30/175/5'11"

6 rounds as rx'd with

10,9, 9, 8,6,5 PU

I hate Nicole, it always makes me want to puke/passout after each 400m. I think I should try running slower so that I am not taking a rest after each round, and just continue at a moderate pace. I'll try it next time.

M/16/6'.5"/212lbs

Decided to skip this WOD for heavy deadlifts. IMO I think a deadlift WOD is well over due.

Deadlifts:

5-5-5-5-5

Loads (LBS):

275
285
295
300x4
300 (PR)

M/19/150lbs/5'8"

6 rounds
Pullups: 35-16-21-15-21-15

Henry: 3-9-6-6-5-4 and a half round
Shane: 15-10-11-12-13-9 and a half round
Nicky: 9-7-4-5-4-4-2

400 meter run

Round 1 = 21
Round 2 = 18
Round 3 = 15
Round 4 = 15
Round 5 = 15
Round 6 = 12

Time: 19:45

M 180/20/5'10

7 rounds of 400m run
7 rounds of ring pullups at-
-10
-10
-5
-5
-4
-4
-4

time = 19:58

Not sure how many meters I ran around my gym I'm guessing more than 400meters at a time.
No kip pull ups for five rounds in 20 min 10 seconds
25/15/15/15/15

7 rnds in 18:30, didn't attempt last round.

Pull-ups per round: 20, 10, 10, 10, 10, 10

CFWU x 3 (-pullups)

As Rx'd "Nicole"
6 rds:

29,15,12,12,12,15

'Nicole':
6 rounds
18-17-15-15-15-12

PR by 13 Pullups

30/20/20/15/17/21

123 Total

I'll try for 7 rounds next time, I tried to recover to much.

8 rounds + 400M

24, 12, 13, 13, 12, 10, 10, 10 = 94 pull-ups

wished i could have got that final full round and broke 100!!!

I didn't get to do this WOD because of school. After looking at it though, i have decided i need to start a 50 pullups a day challenge. This summer i could do 25 strict form pullups (no kip) in a row, now i can only do ten. So this is defintely something i will need to work on.

m/41/208

1: 11 (6+5)
2: 10 (6+4)
3: 10 (5+5)
4: 9 (5+4)
5: 8 (5+3)
6: 10 (6+4)
7: 5

Total: 63

Outside on the corniche felt great. Able to do a few kipping pullups.

Nicole (sort of):

Run 495 m (my running track is goofy like that)
Max rep pullups

28
23
22
22
20
21

Total: 136

subbed jumping jacks for the 400 meter run.

10
10
8
8
8
6
5

55 total pullups. 700 jumping jacks

Vance

2 Ontario Provincial Police officers in uniform with boots,night shift on duty. - 8 C.

Luc - M/234lbs/6'0
4,6,5,4,5,4,4,5.

Pat - M/185lbs/5'10
15,16,11,11,9,13,10.

Great workout!
1st week doing crossfit and loving it.

M 37 5'10" 150#

As RXed, except runs were 425 m. 10 pullups per round.

6 rounds, with 12 seconds to spare. PR

Previously:
2008-03-16: 4 rounds + 20 pullups

Ty:
24 20 20 15 21
Would have loved to get that 6th round in, but the pull-ups really ate me up. My arms were so pumped during the run, I could hardly hold them up :-P

Wifey
9 8 7 8 10
Still using the blue iron woody band. Need to develop the kipping pull-up.

This was an awesome first day for me and one of the NCOs I work with. I'd heard a lot about crossfit in the past, but never gotten around to doing it- too much of my time has been taken up by training for long runs in the past.

Really looking forward to getting myself back into the shape I used to be in. We're working a day behind, as we're in the desert at the moment.

7 rounds in 20 minutes, pullups: 7, 4, 3, 3, 3, 3, 2.

My kipping sucks, so most were regular pullups.

M/70"/173/22
as Rx 7 rounds
15
15
12
12
12
12
12

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
6 Rounds
40(PR)
25
20
20
20
25
(150 total)

29m/156/70"

subbed alternating rounds of step ups and burpees for the 400m.
10 rounds,
pull ups
20/17/18/15/14/15/16/16/12/06 ( ran out of time on last one).
colin
25/20/15/17/11/15/16/15/6/6

TSCHANZY m/46/5'9/166

as rx'd ON TREADMILL 20 YARDS FROM PULLUP BAR, LANG TIME GOING BACK AND FORTH AND STARTING TREADMILL. 1/4 RUNS

Total

6 rounds
115 pull ups

round 1 31 pull ups
round 2 20 pull ups
round 3 18 pull ups
round 4 15 pull ups
round 5 15 pull ups
round 6 16 pull ups

as rx'd

20,15,15,15,15,10,15

Total= 105 Pull-ups, 2.8km Run

as rx'd

6 rds, 75 Pullup

hands will appreciate the rest day...

had to do "Frianebeth", just no way i could say no to three girls at once! HA! time 6:23, so so.

long way between treadmill and pull up bar due to gym refurb.

14,9,8,8,7,11 =57

m/23/74kg/6'3

8 rounds in 19min 40sec
15-14-14-14-13-14-12-13

...with 20sec left for pukies

m/146/36/5'6

As Rx

6 rounds plus a further 400m run

Pull ups were:

44,22,21,21,21,25

back and shoulders now dead !!!

5 rounds + run
20-20-18-18-15 = 91

5 rounds
17, 13, 10, 9, 11=60

M/40/5'6"/163

7 rounds completed

Pullups: 18,11,10,9,10,10,7

Awesome workout!!

M/40/5'9"/165

As Rx'd:

5 rounds PU (half kipping / half clean):
3
3
3
3
2
=only 14 - I'll get there.

All 400's under 2min.

New to CF, 3rd wo this week, cannot move! This stuff rocks.

m/32/185/5'10"
15
12
12
12
10
10
got halfway to the treadmill tripping over my feet as time
ran out. I'm ALWAYS impressed by what people in this forum
are able to achieve.
~Crossfit for life till death

male/49 years/6'0"/198

20:45

7 runs
9,8,8,8,7,7 (47)

116 - 22, 18, 16, 15, 16, 15, 14

Did a bonus round, 10 pullups

Did a modified "Nicole" with ring push ups instead of pull ups. (Ouch)

8 Rounds
25, 13, 13, 12, 10, 12, 12, 13- 110 Total

m/26/5'9"/195

20, 13, 10, 10, 10, 10, 7, 6

9 rounds 72 reps pr

38/m/5'11/163

1:45 (distance = 0.14)treadmill
14-10-10-10-10 pull-ups

c&j+fs: 6x1 128#

bw 170 ?

subbed 1/2 cindy (rounds in 10 minutes)

lost count...13 or 14 rounds

Run 6 x 400m
Pull-ups 15,13,12,9,9

First time with Nicole. Plenty of room to improve.

21/m/148/5'3"
7 rounds
24-15-10-7-7-8-8

26/m/185/6'

11,6,6,6,6,6,6,6 deadhangs

something tells me I plateau at 6 pull-ups when out of breath. I have to increase my max rep pullup numbers for January ship date

12, 11, 10, 8, 5, 9=55

As Rx'd 6rds/113 pull-ups

What a wuss I felt like this morn...
24
13
12
11
11
11
And that's it. I probably could have gotten 1 more run in, but, like I said...
82

20
12
12
12
12

m/32/5'8"/160lbs

7 rounds
strict pull-ups:
11 -> 4 (~11, 8, 7, 5, 5, 4, 5)
treadmill on 15.5-14.5 kmph

7 rounds:

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

Make-up day for Push Jerk: 155-175-195-200(f)-200-200-200

7 Rounds of Nicole in 19:39: 9-7-5-5-5-5-6 dead hangs=42

getting there...

m/36/69"/159lbs
7 rounds
30
20
20
20
19(slipped off bar!)
16
17

Nicole

400m 30 pull-ups
400m 25 pull-ups
400m 22 pull-ups
400m 23 pull-ups
400m nil pull ups

All pull ups using band.

Enjoyed this one. Practised Push Jerk after.

Good Fun

6 rounds, including stairs.

5 rounds + 400m
30, 22, 20, 16, 17

I did this WOD in my garage. I was wearing 4 layers and two layers on my legs. It was 24 degree wind chill outside with 20 mph wind. I felt tough while doing it.
I completed 4 1/2 rounds
round 1 : 20 pullups
round 2 : 15
round 3 : 15
round 4 : 10
This was one of my favorites, I am curious how I do in doors on a treadmill.
Tito 190 29yrs

1st presses 65x3,95x3,115x1,135x1,145x1,155x1
then
Nicole 6 rounds plus 1/8th mile at the buzzer
pulls-20/15/12/12/10/7-76 total
then
snatch work w/situps 2x25, overhead walk 35lb plate/45lb plate x 2x50yds,farmer's walk 35lb plates/45lb plates x2x 50yds.

age 42
bwt 213#
1-20
2-20
3-15
4-15
5-15

franibeth, rx'd
:07:22

Nicole,
I love you and i don't even like girls.

6 rounds 87 total.

m/205/30/6'3

Heart rate off the charts. I considered stopping several times!! Wasn't sure how to best split this one up. Great workout. 7 rounds:

30
20
17
18 (almost quit at this point. hr was probably close to 200 bpm)
15
12
15

127 total. I'm pretty happy with that. Ouch.

Didn't feel so good on the runs - ate too closely before the WOD so there was a little sandbag action there. Next time will be better. None-the-less:

pullups were as follows
31/20/17/17/15/15/19 = 134 total in 7 rounds (PR)

m/30/6/200

Subbed 0.2 miles on eliptical at level 10 (out of 20). Time was comperaable, starting around 1:30 and increasing to around 1:45.

15
10
9
10
8
11
9

Subbed push-ups for pull-ups because of injury.

As modified, 7 rounds plus 300m. 177 total push-ups. Arms were really heavy during the run.

This was a good one.
M/48/150 lbs
6 rounds
30/15/15/15/15/15 105 total pull ups

ran on incline so didnt et as many rounds as I would have liked.

20
15
15
12
12

23/m 6'3" 245

27,23,18,15,15,15,10,10,10

9 rounds 143 total reps

subbed 50 sumo squats for run
Dead hang PUs:
35
20
20
18
15
20 6 rd total: 128

30,20,15,15,15,12,15 plus 293m run, 1 pullup less than my pr, runs much slower, last time 123 pullups and 8 full runs. its chilly here.

9,7,7,6,5,6,4 + 325 meters

F/29

15,15,15,13,13,10,3(ran out of time)

Total:84

m/22/215

7,5,5,4,5,5,4
+ 1 lap

M/29/6'/190

400m:30
400m:16
400m:15
400m:13
400m:15
400m:13
400m:15
400m:-time-

2 miles : 101 pullups

M/25/135/5'11"

6 rounds
108 pull-ups total

1. 17
2. 16
3. 16
4. 15
5. 13
6. 11

Total: 88

4 rounds
2:54; 2:51; 2:47; 2:44
15-15-15-10 (140 assist)

9 rds on treadmill
21
16
13
12
12
12
12
12
3 time out
total 113

had to do ring pull-ups
69 total
(previous 116 on bar)

Jena - 50 total on rings

As Rx'd

6 rounds

26-18-16-17-12-15 = 104 pull-ups (PR)

Last time was 6 rounds with 88 pull-ups

as rx'd

5 rounds and 200m

21-16-15-13-12 for pullups

m/5'11/30/179

Each one followed by 400m
# of pushups (subbed for pullups)

23
15
13
12
11
13

Round 1= 22
2 = 20
3 = 17
4 = 19
Total = 78 pullups (Last time= 75 pullups)

Note: Ran on treadmill @ 1.0% incline and 8.8MPH.

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups 26-21-17-15-14-13
------------------------------------------------------------------
Compare to 080924
Max rep Pull-ups 27-22-17-14-14-14

5 rounds
20/20/15/15/15

Total of 85 pull-ups.

8-8-8-8-5-12

Last set I discovered I was totally sandbagging on the previous five sets. In my defense, I'm a beginner.

35/m/6'/162

450m 22pu
450m 17pu
450m 11pu
450m 13pu
450m 10pu
450m 9pu
450m 7pu
450m 0pu

3600m 89pu

8 400's, 66 Pull Up's

84 total PUs- found great PU bars, ran on gravel, dark, not hot. good workout.
FOB Falcon, Iraq

Done on 11/20/08: Nicole but subbed 40 DU's in place of 400m runs. Eight rounds: 20(PR+5!)-14-10-12-12-10-6-10 for 94 total pullups. Much better performance than expected after lifting heavy yesterday. Really starting to see progress on the pullups, which has been a point of emphasis lately. Even learning to kind of kip, although I have to do it with bent legs because the pullup bar at the Y is low to the ground.

M/42/6'1"/265
Five rounds
Substituted Sumo Deadlift High Pulls For Pullups - No Pullup Bar
20/20/20/12/8

had to do strict pullups due to pull up bar being too close to the wall to get a good kip.
20, 10, 10, 10, 8, 8, 9

Bruce
What do you mean "time outs" ?!?
The workout is rounds in 20 min (time limit).

70 lb counterweight pu's:
15, 14, 10, 10, 10

Rd 1- 15
Rd 2- 15
Rd 3- 15
Rd 4- 15
Rd 5- 13
Rd 6- 12
Total= 85

34m/6'1"/208

12/12/12/12/10=58
6 X Run 400m

m27/6'/230

13
11
8
9
6
8
Total:55

Did 6 rounds went over by 1:24 sec to finish with a time of 21:24. Got to get better at pull-ups and running. I stuggle with them the most.

m/44/175
Nichole
as rx'd

17
13
10
10
9
10

total 69

7.5 rds as rx'd

20
15
15
15
15
10
10

total: 100

Today is my first time doing a crossfit workout....starting slow i feel like such a novice compared to everyone on these boards! :-P

anyways....:
treadmill runs
and
10-7-5-4-4-4

45/76"/190

subbed 30 doubleunders for 400 m sprints

8 rounds + 9 doubleunders

Pullups: 14/9/7/8/8/8/8/6 = 68

vs. 7 rds incl 62 pullups in Sep 08

6 rounds

12
12
12
12
12
12

AWESOME workout.

M/31/5'4"/148
As RX'd
31, 25, 15, 20, 20, 12 total of 123
25 more pullups than previous attempt

29 yom 225# 6'1"
subbed "franibeth" for Nicole as the gym I was at today had no track and I wasn't about to waste time trying to do Nicole on a treadmill

Franibeth - subbing bar dips for ring dips
23:37
that was way harder than I thought

114. 7 rounds:
23
20
17
15
15
12
12
A pr using the treadmill.

5 Rds. (21, 20, 16, 16, 8)

Compare to:
070927 - 7 Rds. (15, 15, 15, 15, 11, 10, 10)

As rx'd, 6 rounds + 72 pullups (20/15/10/10/10/10)

New PR (same # of rounds, but 17 more pullups)

34/M/190/6'

6 rounds:

20/16/13/11/12/14 : 86 pullups pr by 6

all pullups unbroken

35/M/170

30-15-10-11-10-10

124 pullups
8 rds of 400 meters

#527 yeah same. This seemed liked a good one to start on. You did better than me...

10-5-4-4

Haven't done any other training in a couple of months. Hoping results will rapidly improve.

total rounds- 7 completed with extra 100m dash

pull-ups: 20-15-15-15-20-15-20 = 120 pull ups

new PR

previous 6 rounds of 20 pull-ups each with an extra 400m run.

15
14
9
11

m/31/230/68"

As rx'd

5 rounds of running, 4 rounds of pull ups

18,15,15,15=63

38m 185
20,20,20,15,15,10=100 (4 less than last time. boo)

8,5,5,5,5,5, dead hankg pullups-400 m row

Hard, but i like this one.

M/32/178cm/91Kgs.

8 Rnds

13/16/10/13/11/10/10/10

Personal Best, last few were kipping, i can finally get a rythym going, felt good.

m/22/6'3/220

7/4/4/4/4/3/3

20/20/15/15/15/15

10, 6, 6, 5, 5 and nearly finished the run on round six.

ran on treadmill with 2.0 incline:

16-12-10-7-9-8-10 plus 150 meters

M/29/190/6'

CFWU x 3 (minus pullups)

WOD as rx'd
6 rounds
12/12/12/10/8/10

m/37/177

5 rounds
20/12/12/10/11 = 65 total (PR)

Last time was 5 rounds and 61 total. I was very happy with the 20 on the first round.

12/7/6/6/6/5 (42 total)

20/M/172

As Rx'D:
8 rounds
16/16/16/16/16/15/11/10

Total - 116 (PR)

(previous - 82 Chest to Bar)

m/36/190

as rx'd

8 rounds

15/15/12/12/12/10/8/8

Subbed 400m rows:

7 rounds:

1:27.2 - 3
1:32.2 - 3
1:32.4 - 2
1:35.4 - 2
1:34.2 - 2
1:38.9 - 4
1:42.4 - 2

Total of 18 pullups - really lame output - I'm disappointed, but I'll have to keep working on them.

5 complete rounds
Running done on treadmill (speed will be in mph)
rd 1
speed - 6.5
pullups - 25

rd 2
speed - 7.0
pullups - 11

rd 3
speed - 7.0
pullups - 10

rd 4
speed - 7.0
pullups - 10

rd 5
speed - 6.5
pullups - 10

ran out of time after about 160 yards in the sixth round.

Total Pullups = 66

Subbed max reps possible in 60 seconds for each round of pullups

Running done on treadmill

15/15/15/15/15; had 1 minute left after 5th round, so squeezed in 11 more pullups, but otherwise ran first.

Was able to do 10 pullups in a row at the start of each round

m/48/175

22
18
15
11
9
10

Total: 85pu + 7th 400m run

14-11-9-9-7-9-5

Made this one up on 081121. Kipped like i was monitoring my own PFT! And boy am I glad oil prices are down bc i'm outta gas!!
20
12
12
12
2-hit a wall
20-had to make it up

my goal for this one is to break 100

-ashmeat

10+7+7+6+6+6+6=48
Not great. But I will improve. Haven't mastered the kip.

m/37/185

Continuous but feet touched down between reps.

10-8-8-6-8-8

Vaughn, Jackson Tn. 41/5'8"/165

I didn't want to run in the wind and rain so I made my own 20 minute workout. What do you think?

4 rounds in 20 minutes of:

50 crossovers (can't do double unders well enough to make it metabolically challenging)

25 pullups

3 minute sparring round on hanging heavy bag.

The enthusiastic kicking and punching on the bag was the hardest part.

23/m/193
25,15,13,12,12,13

7 rounds: 11, 9, 8, 7, 6, 6, 6

Charity-
25-17-16-15-15-15+375m run

Charity-
chest to bar pulls

4 rounds dead hang pull ups

12
10
7
8

17
12
10
11
8
9
7

5.5 rounds (hit time limit on 6th 400)-

treadmill at 9mph rounds 1,2; 8mph 2-5

pullups: 20,17,12,10,10. Been working a lot and not eating that well, which probably explains the decreased 400 speeds/increased times, plus the previous time was done during half ironman training (see last results below).

Last time did not post results (9/24/08):
6.5 rounds, 400M 7 times, kipping pull-up reps of 17, 15, 12, 12, 10, 10 and hit time limit on 7th 400 (hence 6.5 rounds- use treadmill and do 8.5 mph on first 2 400’s and 8.0 on last 5)

M/30/5'9"/165

17/17/17/17/17/17/10/1

45
26
25
25
25

as rxed run (was 400+m) Odd set up at track

m/22/6'/195

On Wednesday I did my first official USMC PFT.

I got a 268/300.

Dead-hang pull-ups: 17 out of 20 possible
Sit-ups: 98 out of 100 possible
3 mile run: 20:25

Afterwords I found out a much easier method of doing the sit-ups. Haven't worked dead-hangs in a while, but those'll go up too.

OCS in January...

CFWU 5x3

12-12-12-10-10-10

47/m/184
1st Nicole
PU's
10
9
9
7
7
7
rest (No time for 400m)
2
rest
2

M/36/142

@ home, runs outside, 7 rounds, 118 pull-up's

PR by 3 rounds, 78 PU

M/27/6'2"/171

400s in 75,68,69,75,80
Pull-ups: 18,10,8,7,6

Did pu's chest - to - bar:

15
15
10
8
7
8

Sept 25: bw250 - 12,12,12,12,18 kipping pullups

Today: bw251 - 10,10,10,10,6 legit kipping pullups. Had to wait for equipment 3 times.

25/m/5'8"/150

30,20,20,15,16
+400m

PR!

4 rounds 8, 12, 10, 8 pullups

M/27/5'11/158

Nicole: 8 rounds - 16-12-12-10-10-10-9-12
91 total

Took the day off. Will sub this in next cycle (maybe for the 5k).

5 x 400m
4 x pullups @ 18-17-11-17

BW 172

Done Kelly Moore style, Run 400meters, 20 Pullups

AMRAP in 20 min

8 1/2 rounds - (160 pullups)

@ station 9 windy, 30 degrees and pullup bar cold

m/190/6'3"/28

7 rounds
80 pullups

M/25/6'2"/185

CFWU x 2 (no pullups)

"Nicole" as RX'd

Rnd 1: 30
Rnd 2: 20
Rnd 3: 20
Rnd 4: 16
Rnd 5: 9
Rnd 6: 11
400 meter run

WOD Nicole ;
6 rounds + 7th 400m run,
p/ups :39,30,27,26,25,26.
total p/ups 173. up 13 from last time,+ 400m more from last time.this is definitely one of the hardest wod's,the max pull ups make the runs seem like im going backwards,instead of an easy 400m sprint,but that pain and intensity is what i like!

3rds of the following:
run 200m
12 jumping pullups
15minutes

sub push ups for pull ups due to pull up bar issues. run as rx'd on treadmill 5x

40
32
26
25
26

M 35/224

@Sta 31 after getting hammered on Medic31

on Treadmill @ 1% incline
pace 6mph

17-10-12-13-11-11 + .08miles

Age 52/BW 245# "NICOLE" subbed 500 meter rows for runs, pullups jumped (10/10/11/11/11) five rounds plus 60 meters. Finished round six (22:58) got 10 pullups in round six.

M/30/70"/185

Warm up: 800m jog, light cals & stretching

WOD: 9 rounds: 25, 10, 9, 8, 8, 8, 8, 6, 11
Total: 93

Finished round 9 on the bar.

12/11/11/9/10/9/9/10

Saturday workout at the local HS track
Took my son "Skinly"; latest call sign as he is very skinny

CFWU std, lite on the pullups

7 rounds complete with 10 pullups/rd total 70
same as last time

Knee hung in there, was darn cold. Satisfied with the 7 rds due to knee and weather.

Skinly hung for rounds but lite on pullups; maybe 28?

11/21

Sub'd C2 row for 400m run:

6 rds 15,11,12,11,12,7

M/23/151 GregAwu

subbed 50 double-unders for 400m run -
1) 25
2) 15
3) 15
4) 15
5) 15
6) 15
7) 15

Wrapped my previous rip but it caused more force to be exerted elsewhere... leading to a blood-blister underneath one of my calluses. Swelled up pretty good, so I cut a slit on the side and drained the blood out. Then I waited for the bleeding to stop and skin underneath to be less sensitive (1 day) before I cut off the top portion (callus) completely (it was just going to rip off later, more fluid was collecting).

38/m/190
back probs

1. 25
2. 15
3. 16
4. 16
5. 17

R1 25
R2 20
R3 15
R4 15
R5 15
R6 10
R7 10

TOTAL 110 (PR)

34yom/170/6'

25,15,13,12,12,13

31yof/126/5'6"

15,12,12,12,12,12,12

15,10,7,7,5

M/37/6'1"/185

26
19
15
12
13
11

6 rounds +400m - total 96 pull-ups

m/29/220/5'11"

9,12,9,9,8,6 = 53

F/28/170cm/56kg

6Rds+200m
20 Pull Ups every Rd

6 rounds of run
10-10-8-10-7

warmup and some burpees

24
12
13
16
14
14

93 pullups

6 rounds as rx'd
sets of 20-20-15-20-20-20 pullups

41m, 72/220- towle court
15
15
12
10
10
10
8
total: 7 x 400, 80 p/u

Ran outside in Sailview with Coach.

Ran for one minute out, one minute back.

6 rounds plus about 300 meter run

25,15,15,12,10,12 pullups

"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.

12,8,10,7,11, 48 total 5 rounds

Last time did 54 total plus a rowing round (could have done rowing round but decided to save breath for last pullup round.

I did a round 0f 5x1 255# DL's before this, and I had grip issues on the pullups.

29/m/63kg

laps of local G.A.A pitch, ring pull ups.

8 Full rounds/ 90 pull ups

15/15/10/10/10/10/10/10

Jennie: 27 F 160# 5'9"
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Completed 6 rounds in 18:30.
10 Pull-ups each round

6 rounds in 19:34, PUs as follows

14 Deadhang
31 Kipping
11 Deadhang
26 Kipping
10 Deadhang
41 Kipping

Core was still trashed from Helen (3 days ago!)

8 rounds plus 200m

All Pull ups deadhang strict form
8
7
6
6
5
6
5
5

I just don't get how people are doing so many pull ups.

6'5"/M/24/235lbs
6 rds
PUs: 6,5,3,4,4,3

19/M/205:
25,15,17,18,15,19=109

did this today since I've had some days off CF(I could feel that, but in a bad way)

pu were ring-pu again. running might have been a little short of 400m(again)

last time: 17-7-7-7-7-7-6 = 58
this time: 18-10-8-8-8-8-7 = 67

7 rounds + 400m
51 pullups total

Started run at 7:30 min mile pace, then 8:30 for last 2 intervals:
8-8-8-4-4=32

Coming off an allnighter the night before.

Massive improvement.

12,9,8,7,9,7,6 = 58 over 7 rounds

Last time (9/30/08):
15,15,10,10,10 (plus .16 miles) = 60 over 5 rounds (with weight assist)

7 rounds on the nose

PU 12, 10, 8, 8, 8, 8, 8 62 total

previous was 6 rounds plus 200M, 51 total PU

A10 pullups
10 3:01
7 6:24
6 9:24
8 13:21
6 16:21
4 19:31

did as rx'd
stopped at 18:41
6 rnds
Pull-ups: 16, 9,8,9,8,8

CFWUx2 (no PUs)
30-21-20-18-18
37 seconds remaining (should have run a little more)

Oops, forgot to post this.

5 rounds + 400 meters. pushed it with last 10 PU to finish at 21:30

rnd 1/ 32 pu
rnd 2/15
rnd 3/12
rnd 4/15
rnd 5/15
rnd 6/ over on time 10.
Total pu's 99/
89 under 20min..
yeah!

2008-11-22

CFWU x 3
"Nicole"
Run: 400m
PU: max reps

20 min, 6 rounds
22,14,11,10,10,10, total=77
PB by 13 reps (same num rounds)

as rx'd in 19:38
20,17,10,15,10,15

m/36/6'4"/97kg

8 Rounds

16.1km treadmill
Chinups: 10,10,10,8,7,8,10,7

m/36/6'4"/97kg

8 rounds

treadmill 16.1km
chinups 10,10,10,8,7,8,10,7 = 70 total

CFWU
081126 - 6 rounds plus 400m run 60 pull-ups
081001 - 7 rounds 62 pull-ups
M/47/185#/72"

8 rounds
22,18,14,13,14,12,14,12
+ 385 metres
Love the butterfly P/U's

M/35/168
30,20,15,15,15,11,15
IN 19:50
30 WAS PR FOR PULLUPS

28YOM
5'10"
190#

Warm-Up: 1.5 mile run

WOD: 20 min 400m Run, Max Pull-ups on soccer goal with square crossbeam.

18
10
6
8
7
7
6
7
7
6

Pull-ups suffered so much from the grip I had to really push it on the runs to make up for it. This sucked.

m/35/5'9/177

CFWU - 3. 7 PU 1st set. 12 pushups 2nd. 4 HSPU 3rd. Superman. Burgener
22,18,14,10,10,10,12=96
9/24: 21,14,11,10,11,10,10=87
Didn't feel as fatigued this time. Able to push harder on runs.

CFWUx3
6rds + 1 run
-400m runs on tmill (0.25 miles; speed=9.4; 6:22/mile)
pull-ups: 12,10,8,8,7,7

6 of the 400 meter runs finished (treadmill)

11 6 6 5 6

ran from pullup bar to bottomley's mailbox
did 10, 8, 7, 7, 6, 6 for pullup sets.

7 Rounds

15
15
12
10
10
10
10

28/m/190

as rx'd: 30, 15, 15, 12, 10, 10, 10, 10 = 112 total

added weight from thanksgiving weekend sure didn't help the PU numbers.

5 rds PR
7
7
7
7
3,3,1,

Set the treadmill to 7.2 the first rd. 7.6 for the rest. May next time quicker turns from tread to pullups, need to bring chalk was slipping off the bar. Good warmup though tried the boz and todd prep. Love This workout.

Sta. 7 ring pull ups Still slowly developing the buttterfyl kit
25
21
20
20
15
12
16
7 end of time

subbed bike for the run. did 1:25 on the bike since that is what i can usually do lately running on the track at the y. 3 laps of the track is 500 meters.
18 pu
18
17
18
15
12
12
13
11

meyer-22-18-15-13-12- started last set about 19:34 finished after 20: but counting it as a PR 80!

E7-6-6-7-5=31
H- 5-6-5-7 plus one lap
G-5-5-5-5-6=26

44/M/165

seven rounds
treadmill 10.0, 9.5, 9.0, 8.5, 8.0, 8.1, 8.2
pull ups 21, 10, 9, 8, 9, 8, 7

last set of pull ups after time, tough one to keep running

cfwu x 1
wod
6 rds in @ 22:00
25
21
21
21
21
21

@ home w/ the hill in about 25deg. weather
6 full rounds plus 1 more run
21
15
15
14
14
13
12

23-226
wod as rx'd
Did rowing instead of run...
5 rounds plus 250 row
20-10-10-10-7
did this 12/29 after a week of nothing for the holidays..bout 40 pullups short of PR

23-226
wod sub'd
500m row for runs
did 12/29 after the holiday trip of no working out
5 rounds
20-10-10-10-7
40 pullups short of pr

Matt and Tim - completed 4 rounds...8 pullups was my best
Bev, Nick, Rachel - 3 rounds and did pulldowns when necessary

AGE 24 WEIGHT 190 HEIGHT 6'1"

8 ROUNDS 20/20/20/15//15/15/15/10

ALMOST DIED TODAY!!!!!!

AGE 24 WEIGHT 190 HEIGHT 6'1"

8 ROUNDS 20/20/20/15//15/15/15/10

ALMOST DIED TODAY!!!!!!

24/5"11/185

6 rnds n 64 pullups. could have gone harder i think.

M/34/5'9"/168
31\
16 \
16 \
16 > ALL kipping but 2 sets
16 /
16 /
16 /
20:08
Jan 09

as rx'd
(no kipping)
sprinted everytime had to break for a few in b/t

7 sets
22/18/15/16/12/8/13

subbed 1:20 stairs each round for 400 meters

28/16/15/11/10/switch to underhand 12/9/8/9

m/33/180/6'

AS Rx'd, 6 rounds
11
8
9
7
8
7

First time ever, so a pr

2 problems here. First, I did it at a globogym, so I had to run to the otherside of the gym for the pullup station, easily cost me 1 round. Second, my right calf has been really sore, and I got some nice sharp stinging / shooting shin splints in Round 3, I pushed through the rest of the rounds, but at a slower pace than I wanted. I may need to rest a few weeks and sub in rows.

I was hoping for at least 6 rounds, and I know I could have done more with a different setup. I was surprised at the pullups, I was figuring on getting 5 - 6 per round, those numbers are HUGE for me. WAY TO GO ME!!

Oh, and lastly, CROSS FIT RULES!

So when I train this one at the gym...should I put those clients who CAN NOT do a full pullups on the bands and when they need to re grip is what their max is per round? otherwise I have a feeling they will be JUMPING for days!

13/11/10/10/10/10/10 in 20:45

Hi guys, iam new to this and was wondering on how to do this excersice! Do i do one round of max pull ups and then run for 400 M and then back to PU?? can you rest between them? Thanks

-10-12-13-12-12-16 75/6
Man I felt heavy today.

Hi from germany,
8 rounds, didnt count the pull ups, but I think i did about 10 each round.

12, 8, 7, 6, 5, 5, 4