March 30, 2009

Monday 090330

"Nicole"

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

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

Compare to 090130.

CharlotteRainier090328-th.jpg

Enlarge image

CrossFit Certification Seminars, CrossFit Charlotte and Rainier CrossFit


The Burpee Mile, Charlie "Too Much" Dunifer, SPC CrossFit - video [wmv] [mov]


"Mary Rigney: What does it take to beat Dave Castro?" - video [wmv] [mp4]

Posted by lauren at March 30, 2009 8:05 PM
Comments

lovely.

Comment #1 - Posted by: Anders at March 29, 2009 8:33 PM

it's about time! Am I the only one who stays up late hitting refresh every five seconds waiting for the Wod? Can a brother get an earlier post?

Comment #2 - Posted by: sumo at March 29, 2009 8:34 PM

and the hits just keep on coming. thanking you Coach in advance

Comment #3 - Posted by: Rookie - Crossfit Gold Coast at March 29, 2009 8:35 PM

I suck at running. I'm going to start throwing in an 800m run into my warmup. Good idea? Any better ones?

Comment #4 - Posted by: Michael Hazboun at March 29, 2009 8:36 PM

This workout always seemed like its scored wrong in asking for AMRAP... To get the most rounds, it would be beneficial to only do 1 or 2 pullups each round. It seems like a better way to score Nicole is to ask for max pullups in 20 minutes, with a 400m run required each time you drop from the bar. Then, and only then, is the motivation to stay up on the bar repping cchinups out before falling down and having to do a 400m run....
Just a thought.
Brandon

Comment #5 - Posted by: Brandon Crossfit NE Georgia at March 29, 2009 8:36 PM

Sumo - You are not alone. I've been waiting for hours. I live in Florida so it's almost midnight for me!... Yay! More running! My shins officially hate me.

Comment #6 - Posted by: Sooz 22/5'6''/115 at March 29, 2009 8:38 PM

The Burpee mile sounds cool. I will give that a try for sure.

Comment #7 - Posted by: Greg/M2 at March 29, 2009 8:38 PM

#2:

Nope, you're not the only one bro ;-)

Comment #8 - Posted by: Playoff Beard at March 29, 2009 8:38 PM

Ripped hands because the rope ascents i think we'll gonna sub

Big hugs yo the whole crossfit family you are the best of the best

Comment #9 - Posted by: s'more at March 29, 2009 8:39 PM

Thinking about incorporating Crossfit Endurance since i SUCK at running. However, I'm excited to hit up another Girl for the first time. Yeah, that sounded great lol

Comment #10 - Posted by: Eric Gohl 22/5'10/162 at March 29, 2009 8:39 PM

The Burpee Mile is one of the craziest work outs ever.

Comment #11 - Posted by: Greg in AK at March 29, 2009 8:40 PM

#5:

I like the way you think.

Comment #12 - Posted by: Randy at March 29, 2009 8:41 PM

Two of my Favorite things!!! I am now pumped about tomorrows WOD!!

Brandon, I really like your idea about how this should be scored. Most people would be hanging for their dear lives if your scoring idea was the case with the 400 being the punishment for dropping. I guess it's all how you look at it though, its almost like the least amount of rounds is better in this WOD because that means that you did 20 minutes of pull ups to not have to run a 400.

Comment #13 - Posted by: Flash @ Southern Illinois University Carbondale at March 29, 2009 8:41 PM

im excited! i suck at both running and pull-ups so this will be good for me! i've been sick all weekend so im excited to get back into the game tomorrow!!

Comment #14 - Posted by: Kelli at March 29, 2009 8:48 PM

This will be a lot of running for me since I can now do One (count 'em, 1) kipping pullup at a time... but I'm not using bands anymore, woohoo ;-)

I don't think that's what you had in mind, Brandon, #5!

Will be fun though, as I did the 800m/DL WOD on Saturday, and Nancy on Sunday...

Comment #15 - Posted by: Cynthiaj in Sunnyvale, CA (46/F) at March 29, 2009 8:48 PM

Hey guys great cert! Learned a bunch. Now I know the method to this madness.

Comment #16 - Posted by: Flip K at March 29, 2009 8:49 PM

"The Burpee Mile": sick. Hurts just watching it.

Comment #17 - Posted by: mverick at March 29, 2009 8:50 PM

It's OK Dave, I'm sure you'll get her next time.

Comment #18 - Posted by: Apolloswabbie 6'2" 205 44 yoa at March 29, 2009 8:56 PM

I was impressed at 400m

Burpie Mile 1 hour 19. Incredible his shoulders lasted that long.

How many burpies was that? I'm guessing 1 burpie = 10 feet. 528?

Charlie that's awesome!

Comment #19 - Posted by: jon h M/47/145 at March 29, 2009 8:56 PM

PS - MP4 vids are very helpful, thanks.

Comment #20 - Posted by: Apolloswabbie 6'2" 205 44 yoa at March 29, 2009 8:56 PM

Is there a 400m run sub for running flights of stairs?

Comment #21 - Posted by: John at March 29, 2009 8:57 PM

#5

I also agree with you as far as the scoring, but perhaps coach didn't word it that way so it wouldn't look like as much of an invitation to sandbag the 400's...

I can't wait for this one!

Comment #22 - Posted by: John/23/male/172# at March 29, 2009 8:57 PM

That burpee mile is ridiculous! That might be the zaniest thing I've ever seen. Hats off to that man.

Comment #23 - Posted by: Jimmy at March 29, 2009 8:58 PM

Love the mp4.

Comment #24 - Posted by: Jack at March 29, 2009 8:58 PM

Burpee Mile is some sick and twisted stuff.

One day......maybe

Comment #25 - Posted by: Rookie - Crossfit Gold Coast at March 29, 2009 8:58 PM

Two awesome performances! Very nice work, Charlie and Mary!

Comment #26 - Posted by: NickPG - 31/M/5'10"/184 at March 29, 2009 9:01 PM

I was fortunate enough to attend a Level I certification last weekend in Calgary. It was AMAZING! There was so much great information being taught by so many great instructors. I already thought Crossfit was incredible- but now even more so. I felt it was like when you read a really good book for a second or third time and all these hidden gems start to pop out and the story is even better then you first realized. Crossfit is even better than I first realized. And all those top coaches are even more inspiring, funny and down to earth in person that you can even imagine from the videos. No egos- just the love of Crossfit and the love of helping others.

Thanks Pat, Todd, Speal, Nadia, Lisa and Kurtis. I can’t tell you how much I loved the entire weekend.... minus the snow!

Comment #27 - Posted by: sara- edmonton 25/ f /140 at March 29, 2009 9:02 PM

Holy Crap! That was an amazing video. Nice work girlie...

Dave...you have your work cut out for you hun! Although, nobody I have run into yet can deadlift 460lbs cold, wearing jeans, without a struggle quite like you!

Comment #28 - Posted by: "Funky Cold" at March 29, 2009 9:03 PM

My girlfriend and I are going to take on Nicole tomorrow at a local track (400 m round track) that has a pull-up and dip station at the end of it. She hasn't got to the point where she can do many pull ups on her own, so what would be a good sub for this. I thought about jumping pull-ups but essentially it would seem that with jumping pull-ups you come to a point where you call it quits rather than actually reaching failure. Any help, comments or advice would be greatly appreciated! Good luck to everyone tomorrow, January 30th was the last time I saw Nicole and she kicked my @$$!

Comment #29 - Posted by: Willy T at March 29, 2009 9:07 PM

since I don't have a track with a pullup bar, I'm either doing the 400's on a treadmill or doing bleacher pullups by the track... I'm leaning towards bleacher pullups!

Comment #30 - Posted by: John/23/male/172# at March 29, 2009 9:14 PM

In regard to "gaming" WODs:

Why can't most of us just do a WOD as an all out effort from start to finish? You will definitely be destroyed with all-out efforts and it's only 20 minutes. Do MAX pull-ups and RUN FAST.

You are all LUCKY just to be able to do pull-ups with 2 hands, and run at full stride. I cant do either of those things.

Comment #31 - Posted by: Herm at March 29, 2009 9:15 PM

Dang it Herm.

Don't go putting things in perspective for us sand baggers out here.

I was perfectly happy gaming the WOD and then you have to go off and say something like that.

Dang you. Dang you to the burpee mile.

Comment #32 - Posted by: jakers at March 29, 2009 9:21 PM

I attended the cert in Charlotte this weekend and had a great time. I especially appreciated tabata squats (more so now than yesterday). I thought ALL the instructors were fantastic. Delivering knowledge and entertainment all in one. I was never bored and I was always tired. I appreciate it and look forward to getting better.

Comment #33 - Posted by: Jeremy McKenzie at March 29, 2009 9:22 PM

26/m/5'8/162

Cool we did this one a couple days ago. My arms have never been so sore. I still can't straighten them all the way!

Rds: 55, 25, 21, 21, 21, 20 = 181

I was definitely goin for most pullups. Next time though I think I should go for 30 each round instead of blowin my wod at the start.

Comment #34 - Posted by: billy@sincitycrossfit at March 29, 2009 9:26 PM

Ahhh, I don't wanna... Wait a minute... Yes I do...

Comment #35 - Posted by: Pearse at March 29, 2009 9:26 PM

Herm is right.

Each round should be a fast 400 followed by as many pull-ups as you can do before falling off the bar.

Just so you all know, Speal did this

As Rx'd + 20lb vest

40
30
25
21
22
20

and another time

62
35
30
30
30
32

Stop gaming and start trying harder.

Comment #36 - Posted by: Justin McGinley at March 29, 2009 9:26 PM

What is gaming? Is it like strategizing the WOD instead of giving your all the whole time?

Comment #37 - Posted by: Willy T at March 29, 2009 9:32 PM

burpee mile?

that makes a beer mile seem like a thai massage!

that's some edurance dude!! my hat goes off to you.

Comment #38 - Posted by: Ross/AUS at March 29, 2009 9:40 PM


1 mile of Burpees....is RIDICULOUS! There is not enough respect in the world to give that guy. Are you crazy?

That is a remarkable achievement. I cannot imagine the pain you must have been in and the strength of your mind to continue.

Congratulations - that exceeded the limits of my imagination

Comment #39 - Posted by: nick sydney m/37/6ft/185 at March 29, 2009 9:41 PM

Herm some of us need to improve other bodyparts in my case the lower body my upper/lower body balance is wrong i NEED to train HARDER my legs so i'll hit "Badger"

It seems posting other wods brings bad moments...i'll be away from the posts for a while i'll train as my will take care everybody you are the best

Big hugs

Comment #40 - Posted by: s'more at March 29, 2009 9:42 PM

Mary,

That last part of the video where you just -appear- coming down the rope an then stop the clock is MONEY!

Great Job

Comment #41 - Posted by: sevan at March 29, 2009 9:47 PM

wow.

just listened to the CrossFit Radio episode 49 featuring John Welbourn; i attended the very same Level 1 certification seminar that wuz his first exposure to CrossFit. aside from my own knee-jerk "oh my, he's a giant" reaction, the impression i got from him wuz "i know i'm above the average athlete" and not much more. listening to his interview i wuz so inspired by the man's enthusiasm and passion for the important things... it wuz exciting to hear him get fired up and just get GOING on all of his thoughts and ideas on CF and the profoundness of the impact CF can have on people... all people... anybody.

thank you for being an awesome part of our CF community Mr. Welbourn.

and thanks to the folks behind CFRadio! i need to make a greater effort to stay current on the CFR episodes. ANY of u crossfitters out there, journal subscription or not, tune in to it!

it's inspiring, eye-opening, educational, and u don't hafta pay anything for it.

thank you Neil, JJ, and of course, the originator of the CFJournal; Dave Young!

and then watching Kyle Maynard's address to the Warrior Transition Battalion; in the past year i don't think i've come closer to tears.

much luv to all of u out there in CF Nation.

Comment #42 - Posted by: cleverhandz at March 29, 2009 9:49 PM

I was fortuate enough to attend the Level 1 cert at Crossfit Charlotte this weekend, and wow, what an incredible experience! The trainers were all top shelf, the facility was great, and the exchange of information amazing. I would peronally like to thank: Andrew T., Chuck, Jenni, Mike G., Joe, Justin, Pat, and Andy for opening my eyes to the method, and showing me how much there is to learn. Coach Glassman, thank you for sharing your system and your trainers with us mortals!

Comment #43 - Posted by: Eng.2 Marc at March 29, 2009 9:54 PM

Mary,

Great video, great performance! Are you sure you are not going for the Games this year?

I really enjoyed chatting with you and your husband at FilFest. It's great to see you and your affiliate getting some well-deserved attention.

And I agree with Sevan about the Copperfield-like way your appear from above and stop the clock at the end. Classic.

Comment #44 - Posted by: Dan Kallen -- CrossFit Thousand Oaks at March 29, 2009 10:00 PM

The best pt session i've ever had! The Army can really take a few pointers from this! Thank You! Johnny G out!

Comment #45 - Posted by: Johnny Gonzales at March 29, 2009 10:04 PM

I rarely post here but I have to comment on the videos.

Charlie, that was an outstanding exhibition of endurance. Did anyone count the number of reps for the mile?

Mary, you were absolutely inspirational. Seeing someone crawling on hands and knees to complete their work (literally or figuratively) is so extremely rare. It was a demonstation of pure intestinal fortitude.

Tks

Comment #46 - Posted by: PDK at March 29, 2009 10:08 PM

Thoughts on the video's.

One. Mary is a BAMF. Two either I was slightly aroused while she was moaning on the floor or I had a stroke. Tomorrow's time on the WOD will be the diagnosis for which.

Three. Charlie is a BAMF. In fact he is such a BAMF that even after doing a burpee mile his friends decide it would be a good idea to step on his arms to hold him down to wrestle/nurple him even after they just witnessed him do burpee's for over an hour. HOLY BAMF.

S'more I hope you still come hang out and give me my daily side hug. It's on my list of daily activies. Brush my teeth, comb my hair, fish oil pill, WOD and side hug from S'more. I'm pretty sure I'm not the only one.

Comment #47 - Posted by: jakers at March 29, 2009 10:08 PM

Hey Jakers, I concur with your comments, will you be at the gym tomorrow? My lady Lysa will be there.... I will be there when she gets back from the gym...

Have Fun, Train Hard,

Billy

Comment #48 - Posted by: Billy Olympic Crossfit at March 29, 2009 10:13 PM

No can do Monday morning. Boss man has me checking in early. Tuesday morning I'm all over it. I would love to meet your wife. Maybe we can go to dinner this week with out wives?

Comment #49 - Posted by: jakers at March 29, 2009 10:26 PM

Herm... I agree... Don't game this stuff, kill it. Give it your all. Post your pull up reps and your rounds and give an accurate picture of the workout that YOU completed. The competition is awesome but all your really trying to do is get better than YOU were before so post accuratly and kick ass...

Oh and "ouch" in advance :-)
Get Some!

Comment #50 - Posted by: NewnanJustin/M/29/69"/165 at March 29, 2009 10:39 PM

#5. i totally agree with you.

its my second time ever repeating an excersize. i hope i do better than the last time

Comment #51 - Posted by: Jonathan at March 29, 2009 10:50 PM

Attended Puyallup WA Level 1, the trainers asked for feedback on the course so here it goes:

Strengths:
-Trainers - Awesome, very knowledgeable, enthusiastic and personable.
-Facility - Rainier CF is top notch, outstanding staff and equipment. They know their business!
-Community - That sense of community was present throughout the course, brings them in and keeps them comin back.

Areas for improvement:
-Feedback - There needs to be some sort of formal feedback/rating system aside from this comments section.
-Materials - There should be a tangible syllabus/schedule for the cert to help keep people on track.
-Content - Cert should start @ 0800 to allow more material to be covered. Much of what was taught could be learned from watching the main site vids, reading the CFJ, and spending a few hours w/your local Affiliate coach. Perhaps focusing more on coaching/evaluating. Also, time should be dedicated to information / clarification on what you are legally able to do with a Level 1 cert under your belt (many are fuzzy on this point).

Thanks all for an awesome weekend.

Comment #52 - Posted by: Mike Wright at March 29, 2009 11:18 PM

m 27 209

As Rx'd/Treadmill

7 rounds

Pullups: 14/10/8/6/8/5/5: 38 total

I really need to work no my kipping

Comment #53 - Posted by: tbone at March 29, 2009 11:27 PM

mary, that was great...the crawling i loved.

Comment #54 - Posted by: Eva t. at March 30, 2009 12:02 AM

5 DAYS TO GO !!


EUROPEAN CF GAMES QUALIFIER THIS SAT & SUN AT CROSSFIT NORTHERN IRELAND


http://www.elite400.co.uk

Comment #55 - Posted by: Helzy at March 30, 2009 1:10 AM

Cant wait Helen, gonna be guid!!

Comment #56 - Posted by: crossfitfife at March 30, 2009 1:41 AM

M/33/155/5´9"

20-15-15-15-12-12-12-12-13

23 sec left

Comment #57 - Posted by: AndySWE at March 30, 2009 1:45 AM

m/19/72kg

Rx'd
22 + 18 + 17 + 19 + 21 = 97

Found out that my 400m track actually is 500m. Sweet!

Comment #58 - Posted by: DKN at March 30, 2009 1:47 AM

I just read a study regarding the use of Tasers and injuries to suspects. In 99.75% of the cases there were no injuries. Of the three serious injurious studied, one person suffered from rhabdo. Now, I have never been "tased", but I have ended up on the floor a quivering mess before :-)

Comment #59 - Posted by: TomH at March 30, 2009 1:59 AM

NO WAY! I just did the Burpee Mile yesterday with my buddy Pierre!!

Check out our video...we didn't get the actual burpees on film...just the before and after. It was freakin' brutal.

http://www.vimeo.com/3912438

Comment #60 - Posted by: Kevin Wood - CrossFit Moncton (27/6'3/175#) at March 30, 2009 2:28 AM

Congrats to Adam and Anna at the Charlotte cert this weekend! See you at CrossFit Asheville!

Comment #61 - Posted by: Matthew Baldwin at March 30, 2009 2:37 AM

This one looks like fun since I suck at running. Btw I hate waiting for the wod to post too but it's FREE so how can we complain? Thanks coach and lauren. :0)

Comment #62 - Posted by: Paulinstl at March 30, 2009 2:45 AM

I'm thinking about trying out a bit of CFE as well. My cardio (especially running) are lacking.

Comment #63 - Posted by: Kev at March 30, 2009 2:46 AM

Crud. I suck at two things more than any other things. Running, and pullups. Only one way to fix that, I guess.

In other news, I see that the paleo diet is one of neatorama's "10 craziest diets in history"
http://www.neatorama.com/2009/03/30/10-craziest-diets-in-history/ (WFS)

Comment #64 - Posted by: Carl at March 30, 2009 3:13 AM

previously as rxd
15,12,12,12,12,10
73 total

today as rxd
20,15,15,12,,12,10,8
92 total

Comment #65 - Posted by: dc3 at March 30, 2009 3:13 AM

Great...first attempt of real running since shin splints. Sounds like fun!

Comment #66 - Posted by: Amanda_Spann at March 30, 2009 3:40 AM

20
16
15
15
15
15

Comment #67 - Posted by: Charbs 190/23/m at March 30, 2009 3:47 AM

35
20
20
20
17
17
total 151 pr

Comment #68 - Posted by: kent stamey at March 30, 2009 4:01 AM

Just did my second WOD! Holy cow Batman! Traded pullup for pushups (no bar at the house). Very sore from yesterdays but it is a good feeling. Good luck to all!

M/5'11"/205/36

Comment #69 - Posted by: Trent at March 30, 2009 4:25 AM

as RX'd; 5 rounds
# of Pullups:
20
10
12
12
7

Big time decrease on the 2nd round for some reason. Finish round 5 with 7 at the buzzer.

Comment #70 - Posted by: Webb at March 30, 2009 4:34 AM

Started doing CF about 2 months ago and have yet to find a workout that builds muscle, endurance, and cardio as well (and as quickly). THANK YOU for the free wods; i'm still shocked ya'll offer something like this for free, especially in today's world.

Comment #71 - Posted by: Strongside at March 30, 2009 4:38 AM

50m/5'10"/223
cfwu x 3
"nicole"
400/pull ups: 5,6,7,8,9,8,7
7 rounds
Since my rotator cuff surgery 4 weeks ago, I can't do conventional pull ups, so I had to allow my toes to touch the floor. It was odd, but it's what I could do.

Comment #72 - Posted by: stick at March 30, 2009 4:40 AM

Wow! Wow! Wow! Attended the Level 1 Certification in Charlotte, N.C. It was outstanding in every way. I could not have imagined a better way to spend my 50th Birthday ( March 24th officially). The instruction was world class and even though I was in slight awe at times, as a Crossfit videoholic, everyone made you feel as though you were their neighbor. I commend Andrew Thompson and his entire staff to include the host box, the Hendley's for a very amazing and memorable experience this weekend. I'm still tingling after the five our drive home to Atlanta with all the energy, information and excitement generated this weekend. As I told Chuck, my first Crossfit Trainer " words can never truly express how thankful I am and have been to be introduced to you and through you to the Crossfit world and family." Thanks, I hope all Cross fitters will take the opportunity to experience just a little of what I had the opportunity to experience this weekend. Again, Thank you I know is not enough but it's every ounce of all I've got and I give it to you with much sincerity and a lot of love. Hoooooooah!

Comment #73 - Posted by: Gary Woods at March 30, 2009 4:42 AM

as RX'd; 5 rounds
# of Pullups:
6
5
4
5
4
plus 200m

I really suck at pull ups! Time to start working on this big time.

Comment #74 - Posted by: Dan McHugh at March 30, 2009 4:52 AM

I just attended the Charlotte Cert and came away a better athlete, trainer, and person. The knowledge and professionalism of the entire staff was amazing. After nearly 20 years in the military this was one of the best training events in which I have participated. It says volumes about the high standards held at Level 2 and the CF community at large, this is refreshing in a world that increasingly cares little for enforcing standards. Again a big thanks to all the trainers, I spoke to almost all before leaving, except I missed Jenni. Jenni thank you, your efforts last weekend were awesome and your demos added tremendous value to the training.

Comment #75 - Posted by: tim t at March 30, 2009 5:01 AM

as rx'd:

31
27
23
17
15
17

Comment #76 - Posted by: Ricky C. 28/m/5'10"/185 at March 30, 2009 5:05 AM

so i guess that would make a total of 130 pull ups

Comment #77 - Posted by: Ricky C. 28/m/5'10"/185 at March 30, 2009 5:07 AM

"Nicole"

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

6'2" M. 202.2 lbs.

Ran on treadmill, used 210lbs bowflex latpulldown. No pull-up bar at the house yet.

2:03 - 23, 1:52-15, 1:51-12, 1:48-16, 1:44-11, 1:41-7, 1:42-7.

Comment #78 - Posted by: braler01 at March 30, 2009 5:08 AM

41/m/176cm/72kg

As rx'd

20-16-15-12-13-12-12 +200m, total pull-ups 100 (yes!)

(17-14-13-12-11-12-12 +100m, total pull-ups 91 last time)

All pull-ups chest to bar.

Comment #79 - Posted by: Memuc at March 30, 2009 5:09 AM

To the whole crew of crossfit level 1 cert this weekend, Pat, Chuck, Drew, Mike, Justin, Jenni, Andy, Another awesome experience. The teaching, the one on one with the instructors, the technicality of the instruction, the open enviroment, and the facility really brought the whole weekend together in one awesome package. Thank you.

Comment #80 - Posted by: David Jones at March 30, 2009 5:11 AM

m/23/74kg/194cm

As Rx'd

9 rounds in 19:39
20-18-16-16-13-15-12-12-12 = 134

Pretty happy with that. Last time i only did 8 sets and a total of 105 pullups.

Comment #81 - Posted by: Tisko at March 30, 2009 5:18 AM

Subbed Strict pull ups for Kipping to work on pure strength.

6 Rounds

Pull ups 12, 10, 7, 7, 6 = 42 (strict)

Comment #82 - Posted by: james at March 30, 2009 5:21 AM

Fight Gone Bad - 329

Comment #83 - Posted by: John-In-Jersey at March 30, 2009 5:43 AM

#19 - broad jump 10 feet, are you kidding? I reckon it's more like 2m per burpee and closer to 800.
Whatever it is, it made that 400m lunge look like a wuss-out.

Comment #84 - Posted by: kazama at March 30, 2009 5:46 AM

test... ready for the run

Comment #85 - Posted by: Nik Nichols 42yof7in/165lbs at March 30, 2009 5:48 AM

30/03/09
M/33/181/76
6 rounds
40 - 40 - 20 - 20 - 20 - 20
Total: 150 pull ups
About 30 seconds to spare, but hadn't the heart to get back on the treadmill.

Comment #86 - Posted by: blackrockboy at March 30, 2009 5:56 AM

30/03/09
M/33/181/76
6 rounds
40 - 30 - 20 - 20 - 20 - 20
Total: 150 pull ups
About 30 seconds to spare, but hadn't the heart to get back on the treadmill.

Comment #87 - Posted by: blackrockboy at March 30, 2009 5:56 AM

13 DH
13 (8 DH, 5 K)
15 K
13 K
6 DH
Just 400m run, out of time

Finished with 2 modified rounds of FGB. Beat Down and LOVIN' IT!!!

God is Good, All the Time

Comment #88 - Posted by: Justin 6'/195/28 at March 30, 2009 6:02 AM

Six rounds
16-10-13-10-10-10

Comment #89 - Posted by: Dave 36/m/68"/170 at March 30, 2009 6:08 AM

Mark: as rx'd
30/22/22/20/21 = 115

Theresa: row 500 m*
4/5/4/7/5 + 250 meters = 25 pullups (not too good but pushed through the 500m hard & no bands on pullups)
* ACL problems & saving knee for candidate training!

Comment #90 - Posted by: Mark & Theresa at March 30, 2009 6:09 AM

10 min on bike.

All runs at 7.5 MPH (about 2:08 per 400m) on the treadmill.

6 rds - 22, 19, 17, 9, 11, 12

Comment #91 - Posted by: Joe Casale/M/35/165# at March 30, 2009 6:10 AM

as rx'd

6 rds + 300m

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

97 pu's in 20:55

still have no legs, recovering from bball on Sun

Comment #92 - Posted by: controlfreak at March 30, 2009 6:14 AM

m/31/5'9"/167

Rd1: 25
Rd2: 15
Rd3: 16
Rd4: 16

Total = 72 (2 less then my PR)

Comment #93 - Posted by: elliott at March 30, 2009 6:19 AM

Why would anyone do burpees for a whole mile? What is the purpose? How long did it take, over an hour? Doesn't that defeat the whole Crossfit mentality? Fast paced, high intensity? Pointless.

Comment #94 - Posted by: steve/6"1/190/32 at March 30, 2009 6:20 AM

Attended the Level 1 Cert in Charlotte this weekend. I had high expectations and I was not disappointed. The teaching was professional, the instructors were outstanding and the message was consistent. After working out pretty much on my own for a while, it was a great opportunity to get some great instruction, and to catch some great instructional techniques. Also can’t say enough about the professionalism of the Hendley’s and their facility in Charlotte, learned a ton from them as well.

I am off to the grocery store to pick up 12 cups of broccoli…

Comment #95 - Posted by: RicT at March 30, 2009 6:23 AM

7 rounds + 200 m

27-17-17-13-14-14-12

Comment #96 - Posted by: Brandon T M/37/5'9"/175 at March 30, 2009 6:25 AM

m/27/6/185

12
12
10
10
8
8

regular pullups not kipping

Comment #97 - Posted by: HCSOPiggy at March 30, 2009 6:26 AM

I attended the Level I certification in Charlotte this past weekend and I want to extend my greatest thanks and appreciation to the staff. The training and coaching was absolutely top notch. I was the most impressed with the professionalism and knowledge of all members of the staff as well as their passion for teaching others to excel, which was blatantly obvious. I most enjoyed the emphasis that was placed on fundamentals. I liked how the most basic, yet crucial CrossFit exercises where broken down piece by piece to the absolute fundamentals and critiqued as close to perfection as possible. I came away from that certification with a goldmine of knowledge and improvement that I hope to use as a future affiliate owner. Not only was I impressed with the trainers, but also with the other athletes who attended. I enjoyed their camaraderie and their athleticism was humbling. I have for a while now believed that CrossFit is going to revolutionize the fitness industry, and this weekend firmly reinforced that belief. As Coach Glassman says, "excellence is obvious to everyone", it was certainly obvious this weekend. Thanks to the staff of CrossFit Charlotte, thanks to the staff of CrossFit instructors and thanks to all athletes involved for a great seminar.

Drew

Comment #98 - Posted by: Drew at March 30, 2009 6:30 AM

My 30th is coming up soon. I don't know that I want to celebrate it with a burpee mile, but we'll see.

Comment #99 - Posted by: MMalmfeldt_5'9"_187_29 at March 30, 2009 6:32 AM

From last month's "pre-answers":

"Nicole". Another benchmark "girl" to end the month. Have you watched any video of the real Nicole? Check out "Nasty Girls" on the video section for a demonstration of grit, fortitude, and virtuosity as Nicole is joined by Eva and Annie. Awe inspiring every time I watch it.

As many rounds as possible (AMRAP) in 20 minutes of the couplet: Run 400M/max # pull-ups. We don't really have to talk too much about the run, do we? It's a semi-sprint -> get yourself into some anaerobic debt right off the start.

Max # of PU. We've talked quite a bit about PU this month. Once again the default Pu in CF is the kipping PU. Butterfly or standard gymnastic kip, it doesn't matter. Can't kip yet? Bummer. Seriously, Dude, you gotta work on that. Do dead hang if you must, but leave all of the righteous stuff about "real" PU outside; we've heard it all before and it doesn't fly here. If you can't do unassisted PU or simply can't do enough to keep this from being one continuous 400M run do assisted PU. Use bands, the gravitron, or do jumping PU. For the last time DO NOT DO NEGATIVES ON JUMPING PU.

There was a really good back and forth on the benefit of "gaming" this WOD a couple of times ago. FWIW, "max number" means just that, the maximum number of PU you can muster without coming off the bar in each round. Post this number for each round to the comments. For example, if you did 7 rounds you should post 7 PU numbers. That's your score, NOT the total number of PU. We're seeking to minimize the decay of the max as well as maximize the number of rounds."

IMO Brandon's #5 observation is simply semantics. PU/round or # of PU is a pretty fine distinction. Note that Coach does NOT ask for max number of rounds, which would be significantly different. This is a WOD meant to explore two things: your max number of PU under stress (ie. with a high heart rate), and the amount of degradation of that max under repeated testing. In other words this is the ultimate test of muscle endurance.

Unlike many of our met-con WOD's "gaming" this one defeats the purpose IMO.

Standard Monday day of rest for me today.

Comment #100 - Posted by: bingo at March 30, 2009 6:33 AM

m/5'3"/160/29

as rxed (treadmill)

25
20
15
12
12
15

6 rds 99 pullups

last time 5 rds 95 pullups.

my lats are still sore from the pullup/ringdip wod and my shoulders are toasted from fight gone bad. I tired out real fast on the pullups, but I felt better on the runs. I suck at running. me and my short little weak legs. I'm like the dwarf on Lord of the Rings "a natural born sprinter, very dangerous over short distances" ha! Glad to see some improvement since FGB killed me yesterday!

eric gohl--tear it up man, got to beat me again!

herm--i'm with you man, the whole point is to kill it. I wish I could do pullups for 20 minutes straight so I didn't have to run again, but I can't so I hit it as hard as I can on both exercises, each one tearing me down that much more for the next one. I love this s#!t. Keep healing up man, you'll be back tearing up Fran sub 3 min soon!

rookie,s'more, onefastbird and everyone tear it up.

Comment #101 - Posted by: fat tony at March 30, 2009 6:36 AM

RE: Charlotte Cert 3/28-29 These guys (and gal) are absolute pros. They are the embodiment of every thing that is awesome about this site. Totally open-source wells of information on CF theory, technique, nutrition, and top-notch coaching. The lecture sessions were the clearest distillation of CF concepts imaginable and all the trainers were approachable for follow-up questions. It's like being able to personally interact with the whole CF forum and website! Going back through the sessions in my head I'm continuing to absorb more from them even two days later!

Yes, you can cobble together the Cert. INFORMATION from the CFJ and videos, but not with the personalized delivery that drives it home like these guys do. It's like the difference between knowing something because you looked it up and knowing it because you've done it. You can't learn to plow by reading books.

Thanks again Andy, Chuck, Drew, Jenni, Joe, Mike, Pat, and Justin!!

Comment #102 - Posted by: William F. at March 30, 2009 6:37 AM

CrossFit Charlotte Level 1 Certification this weekend...WOW!
What a great experience. As I work out at home (no local affiliates), this was my first experience with other CrossFitters and it was very motivating!
The instructors( "Drew",Chuck,Pat,Jenni,Mike, Andy,Joe,Justin) were VERY encouraging...especially considering I have been doing CrossFit for only 3 monthes and needed lots of...correction. Ahem.
The instructors were also amazing role models, examples of what CrossFit is all about... a big Thank You for everything!

Michael S.

Comment #103 - Posted by: RogueMD at March 30, 2009 6:38 AM

TOO COLD OUT THIS MORNING, SO I MADE UP A WOD TODAY:

TEN ROUNDS FOR TIME OF:
10 PULL-UPS
20 DOUBLE-UNDERS

TIME: 11:15.65

Comment #104 - Posted by: MASON EWTON 28/6' 0"/175 DENISON, TX at March 30, 2009 6:40 AM

47m 205# 6'0"

as Rx'd: 6 rounds, pu's of 24,19,12,12,12,12,

just finished a cycle of CFStrengthBias with good results especially in the back squat and deadlift. But I am glad it's over because I was feeling a little stale having to go heavy so much. I estimate I will pick up 25-45 pounds on my CFT the next go around.

I also have made some serious improvements on my OH squats, which has been my weakest lift. The more I do these the better I like them. Previous 1 rep pr six weeks ago was 115. Then did 135# two weeks ago. Yesterday, I did 135# five times and felt really strong doing it. I'm sure there is more in me soon.

Comment #105 - Posted by: Jim Evans at March 30, 2009 6:40 AM

When I grow up I wanna do the burpee mile. There is 5,280 feet in a mile divided by 6 feet or so per jump equals about 880 BURPEES!! Hats off to ya Charlie!! I will be 40 this year so maybe I will shoot for the burpee 100 yard dash.


Comment #106 - Posted by: Jeff - Bucks County at March 30, 2009 6:41 AM

5'11"/190# 33yom

7rds/109 pullups

I kind of wussed out at the end. I finished my 7th round with about 1:15 left and didn't go for the last one... now I am kicking myself for it!

Comment #107 - Posted by: Jason NWA at March 30, 2009 6:47 AM

way to go mary! show em how we do it in texas.

Comment #108 - Posted by: ken c at March 30, 2009 6:48 AM

31/m/5'10"/210

as rx'd

16
13
14
10

pr

Comment #109 - Posted by: D Craig at March 30, 2009 6:50 AM

Steve,

Why wouldn't someone want to do burpees for a mile? I think you've missed some of the point of this community. I think one of the main points here is pushing yourself to do things you otherwise wouldn't do in a normal workout. Pushing yourself to be better than YOU. I love the burpee mile because I hate burpees. Granted I don't know if I'd make the turn on the first 1/4 but by God I plan on trying soon. Not everything we do here is fast paced and high intensity. 15km wasn't fast paced I can tell you that, hell nor was 10km. The burpee mile was far from pointless, it was inspiring. Congrats Charlie!

Comment #110 - Posted by: mfgilbert at March 30, 2009 6:53 AM

12/10/10/10/10/10

Comment #111 - Posted by: Hale at March 30, 2009 6:54 AM

Just wanted to extend an enormous thanks to the trainers at the Level 1 Cert this weekend in Charlotte. I was highly impressed with the depth of information you were able to deliver in such a short amount of time. I feel much clearer on CrossFit's foundations and more connected to my community. Loved it! Great balance between visual demos, active participation, and theory. I was amazed with how well organized and highly efficient the cert was. You all are amazing teachers and great folks! Thank you.

Special shout out to Chuck Carswell and Mike G... thanks for the encouragement and for the specific instruction on muscle ups and butterflies. I'll be all over that this week! Thanks to Jenni Orr for showing us what amazing form really looks like and for being one of those women in the CrossFit community that I look up to as an athlete. Thanks for the inspiration.

Comment #112 - Posted by: Sarah D at March 30, 2009 6:55 AM

M/28/73"/183

13th WOD
1 - 20 -60lbs
2 - 20 -60lbs
3 - 20 -60lbs
4 - 20 -60lbs
+Bonus 400M

Better every day.

Comment #113 - Posted by: Theophan at March 30, 2009 6:58 AM

charlie dunifer

pretty amazing stuff. i guess sometimes the fun is in overdoing it.

Comment #114 - Posted by: ken c at March 30, 2009 6:59 AM

20
15
15
13

Treadmill on another floor. 1% incline. 9.5 mi/h for 3 rounds, 9 mi/h for last round. Beat up.

Comment #115 - Posted by: Joe M. 28/m/5'10"/150# at March 30, 2009 7:04 AM

yea 400's are sweet! I love the spring and summer, all the running is bad ass! Oh and pull-ups are pretty sweet hahaha, well have to say i didnt do Fight Gone Bad, it was raining here so I didn't have a ball game so i Cheated and took an extra day to watch the college hoops.. man there were some good games...

Extra excited for todays! Fat Tony my bother! Nice round son! Let see if I can get ya!

Eric, nice comment yea and it sounded perfect lol!

S'more I expect you to at least say Hi every now and then lol

Jakers brother hows it going? You ready for this today? Lets kill it!

Everyone body else have a good one it shall be fun!

Comment #116 - Posted by: Onefastbird21 at March 30, 2009 7:04 AM

bw 165

pullups dead hang

8,8,8,8,8,7,7,7

Comment #117 - Posted by: paulw at March 30, 2009 7:09 AM

m/29/195/6'3"

7 rounds
12 12 12 12 12 12 21
Try for rounds of 15 next time. Want that 8th round in as well...

Comment #118 - Posted by: Todd at March 30, 2009 7:17 AM

35/m/195

20-9-11-7-8-6 Kept losing my grip on the bar.
I hate running.

Comment #119 - Posted by: moak at March 30, 2009 7:23 AM

Attended Basic Barbell Cert Milford CT Cross Fit incredible time, and would recommend this to everyone....The only feedback I would have is to make this a 3 day cert because of the amount of information; the extra cost for adding this day would be well worth it in the man's opinion. Thanks to Rip, Stephanie, and all the coaches it was amazing a special thanks to Jason, Jocelyn and the staff of CF Milford; great people

Comment #120 - Posted by: Russ Benedetto 52/M 5'9" 176# at March 30, 2009 7:27 AM

Bingo - #100

“Note that Coach does NOT ask for max number of rounds, which would be significantly different.”

Hmmm, typo? Maybe “max number of pullups”? I get your overall point, but max number of rounds is, indeed, exactly what he is asking for. In this WOD, however, each round is to include one’s MAX number of pullups, not a lesser number.

Brandon - #5

Not doing your true max pullups each round is simply not doing the WOD as Rx’d. No different than trying to increase your total rounds by only running 300 meters instead of 400. And gaming the pullups to end up with a possibly higher total rep count after a given number of rounds isn’t necessarily a bad WOD (and fits well into the more typical goal of total work capacity). It just isn’t this WOD as Rx’d, and would have a somewhat different goal.

Comment #121 - Posted by: Lewis Dunn at March 30, 2009 7:29 AM

Rx - 22, 20, 16, 16, 13, 14

Comment #122 - Posted by: John Sachs at March 30, 2009 7:34 AM

m/21/6'4"/180

Regular pullups, no kipping:

13,10,9,9,9,8,6

Comment #123 - Posted by: Denis at March 30, 2009 7:36 AM

7 complete runs, 146 pull-up's

Comment #124 - Posted by: difchip CFGP at March 30, 2009 7:39 AM

50# assistance on pull ups.
All running done at 8.5 (1 round at 9.0)

20 - push ups
17 - Push ups
17
13
13
8
8

+ .23 miles on run (finished the .25 but went over time)

total = 96 :)

Smoked my last score of 64 with 70# of assistance so I am stoked!

Comment #125 - Posted by: thenine at March 30, 2009 7:41 AM

forgot to add

31/m/6'6"/CF Start Jan 2009 - 250#/Current 241#
-"Its changing me.. I am becoming"

Comment #126 - Posted by: thenine at March 30, 2009 7:41 AM

Anyone have that link to bodyweight-only WOD's? Have a friend I'm helping out that can't join an affiliate yet...

Comment #127 - Posted by: Gene m/29/5'11"/176 at March 30, 2009 7:42 AM

"I expect all of you regulars to stop by the Playoff Beard party bus for a beer (or several beers), a goofy picture and a man hug. Bingo, Pony, Eric Gohl, Fit Mom, Herm, Rookie, Jakers, Tony the Chiro, Fat Tony, Appoloswabbie, s'more (find a way dude!), Captain Crunch, Ally, in8girl, Pedro...and everybody else! ...July is coming up quick, whoot!"


Comment #298 - Posted by: Playoff Beard at March 29, 2009 6:28 PM

ABSOLUTELY!!! I am so amped for this!!!

Comment #128 - Posted by: Herm @ Playoff Beard Party Bus! at March 30, 2009 7:42 AM

Thanks to the CFHQ staff for a great Level I cert in Charlotte this weekend. I was so impressed with all the staff. Thanks especially to Justin for putting me at ease during that first group breakout. I enjoyed all the lectures and found it so gratifying to improve on things that I have been stuck on for a while now. Definitely time and $ well-spent.

Comment #129 - Posted by: PatC / CrossFit East Decatur at March 30, 2009 7:43 AM

33/F/5'10"/155

Decided to try “Daniel” today:

50 pull-ups
400m run
21 thrusters (95/65)
800m run
21 thrusters
400m run
50 pull-ups

That was miserable. I have to say the worst part is the run/thruster section in the middle…ow.

As Rx'd with 65#
20:37

Comment #130 - Posted by: Laura DeMarco - CrossFit Rx at March 30, 2009 7:56 AM

Charlie,

Sick mile. Tracks are standard at 400m, you did 4 laps, so 1600m of burpees. It looks like in the video you are going forward to put your hands on the ground, then jumping feet to hands and hopping forward. I'm guessing maybe 2-3m per burpee, especially as you get tired and your big jump decays. So we're talking about around 600 burpees at least (and I'm guessing closer to 700-800. Now that is pure awesomeness!

-Trip

Comment #131 - Posted by: TripMA/28/m/5'9"/170 at March 30, 2009 7:57 AM

26/M/170
6 runs
5 rounds of pull ups (23,20,20,20,20)

Comment #132 - Posted by: mark perrault at March 30, 2009 8:00 AM

Just came off the L1 cert at Rainier CrossFit.

The only down side was that it had to end- I wish it could be longer!

EVERY instructor provided great little gems on every topic covered. Really helped solidify and fine tune what I already knew, plus humbling to think about what I still need to learn!

Highlights:
-Watching the mental struggle of some fine athletes, particularly Boz after the 1st attempted rep of the Keg C&J and Jessie at the top of that rope on round three... those are character building/revealing moments and I was inspired to witness them! Thanks guys!

-Learning some new terms like:
Gynotron or 'the yes,no,yes,no'
Texas Cardio
and one of my personal favs- The "any a**hole workout"

To all who helped host and instruct- THANK YOU for giving so much!
Kurtis and Laurie- Much respect for all you do! Not only fine coaching and a kick a** box but seems like you would be a kick to hang with! All the best for you guys! Hope to see you all soon!


Comment #133 - Posted by: PXT Cody at March 30, 2009 8:07 AM

Rx

15
10 (dickweed got in my way on the bar so I just dropped and ran)
15
10
10
10=70
6 rounds +300m (+11 pull ups and 300m better than last time)

Last time: 6 rounds even with 59 pull ups


Comment #134 - Posted by: Bob in Kabul 44/6'3"/197 at March 30, 2009 8:11 AM

Mary,
You put me to shame. Good work Girl!

Comment #135 - Posted by: Dutch at March 30, 2009 8:11 AM

Attended L1 cert at CF Raineer last weekend. What an awesome experience, if you have not been to one yet you need to go. Thanks Adrian, Todd, Lisa, Nadia, Jessie, Emilie, and especially Kurtis and Laurie for your time and expertise. CF Raineer is a really great box, definately have to earn it in there!

The cert exceeded my expectations--I feel very well prepared to pass along what I learned and continue progressing my own skills. I wish we had more time to work on the snatch; I guess I'll have to go see coach B for that one. One suggestion: I would have liked to do more teaching and have received some feedback on this skill. A lot of the subtle (yet essential) teaching cues got lost in my focus on moving. I LOVE doing, but I want to get better at teaching.

For those who have not witnessed 'olga,' Go see Kurtis at raineer CF. He has all the heavy logs, rocks, laser cut steel you will need!!

Huge props to all the CF community, you guys rock!

Comment #136 - Posted by: kyl at March 30, 2009 8:12 AM

M/36/5'10"/183

"Nicole" as Rx'd

1/17
2/16
3/12
4/14
5/11
6/11
7/11

Weak.

Comment #137 - Posted by: Playoff Beard at March 30, 2009 8:12 AM

I'm with Herm, STOP GAMING and START PUTTING OUT!

Comment #138 - Posted by: Wayne - Combat Crossfit at March 30, 2009 8:13 AM

CFWUx2-no dips no push ups

Went to Rippetoe's Barbell Cert. this weekend at CrossFit Milford (Milford, CT)...what a great time! Rip and his staff were fantastic. Gillian Mounsey was at the cert as well-SO DOWN TO EARTH AND AUTHENTIC! I was fortunate to be groped with her on Saturday and part of Sunday.

I made up Fight Gone Bad this morning at PR'd with a 326...not all that great, but at least I improved from 283 last time around!

I may do Nicole later today...we'll see!

Hope everyone had a SUPER weekend!

Comment #139 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at March 30, 2009 8:15 AM

24/M/154

Got through 7 rounds: 19/16/16/12/12/10/7

Disappointed overall; should've been able to get through 8. 2 miles in 20 miles + some PUs in between shouldn't be hard for somebody my age, especially not somebody in PT school!

Comment #140 - Posted by: Strongside at March 30, 2009 8:22 AM

So I have read all of the posts so far today and it seems as if a lot of people are doing there pullups as "strict" or "deadhang" rather than of the kipping sort. Is there any advantage or disadvantage to doing it this way? What is the "proper" way to do this WOD if there even is one????

One Love

Comment #141 - Posted by: Flash @ Southern Illinois University Carbondale at March 30, 2009 8:22 AM

24/M/154

Got through 7 rounds: 19/16/16/12/12/10/7

Disappointed overall; should've been able to get through 8. 2 miles in 20 miles + some PUs in between shouldn't be hard for somebody my age, especially not somebody in PT school!

Comment #142 - Posted by: Strongside at March 30, 2009 8:23 AM

Kept the pullups at 25 per round. That is is many as my healing hand and shoulders will allow without setting back my injuries:

6 rounds + one 400 meter run. 150 frog kick style kipping pullups.

It's been a while since I've run and it shows. Pullups strong despite my hand and shoulder issues.

Comment #143 - Posted by: Kelly Moore 45/F/5'/114# at March 30, 2009 8:28 AM

M/50/5'11"/174

As Rx'ed, treadmill runs

25,14,12,12,11,12=86

Last time, in Jan., was 82, and the time before that 77. Still getting better.

Comment #144 - Posted by: Kevin C. at March 30, 2009 8:30 AM

#141

when you're doing a kipping pullup or a deadhang your still moving the same mass the same distance. Kipping is just more efficient because it takes less energy. but deadhang is good to increase strength and power output

Comment #145 - Posted by: andy at March 30, 2009 8:33 AM

Hi everyone, I have been dabling around the idea of crossfit for about a year. It wasnt untill about three weeks ago I decided to acctually try it and stick to it. And I freaking love this stuff. This is my first official post and I am glad to say i am a full fleged crossfitter.
-I subsituted pull up for pull downs at 66% of my body weight, havent quite mastered the pull up yet. (Suggegstions?)

Went 6 rounds
# of pull downs
1.18
2.12
3.10
4.10
5.9
6.8

Comment #146 - Posted by: Clayton at March 30, 2009 8:35 AM

34/m/197
As RxD
23
19
18
12
10
10

Comment #147 - Posted by: brewer at March 30, 2009 8:38 AM

Question does max rep pullups mean as many as possible without dropping from the bar?? Can you hang and rest or does that terminate the round as well. Thanks anyone.

Comment #148 - Posted by: Lisa 40/ F/ 5'4"/139 at March 30, 2009 8:40 AM

Lisa, do as many as possible, even if you have to "hang out" for a while. Foot touching anything other than the air terminates the set!

Last time I did this, I was exactly 1 week out from surgery! The first round of 40 was a PR for me. I will try to do the same amount of work with jumping 1-armed pull-ups, in less than 20 minutes:

"as Rx'ed:

40-20-20-27-27 (134 pull-ups)
ran 105 m of the 6th round"

Comment #402 - Posted by: Herm @ CF Los Altos, CA at January 30, 2009

Comment #149 - Posted by: Herm @ CF Los Altos, CA at March 30, 2009 8:45 AM

38/m/242

10/7/8/6/6/4

+1 400

Comment #150 - Posted by: Andy at March 30, 2009 8:46 AM

subed 400m for 2 min jump rope.
6,5,5,5,5,3,3 with 16 min jump rope all together.

Comment #151 - Posted by: jshep at March 30, 2009 8:48 AM

f/25/5'7/134

as rx'd

6 1/2 rounds

12
10
10
8
9
9

58 total

Comment #152 - Posted by: tarasa b grand cayman at March 30, 2009 8:49 AM

PatC / #129

Thanks, and you did awesome this weekend. You had absolutely nothing to be anxious about, and it's so much fun to work with people who are genuinely interested in getting better, not to mention as receptive as you are.

Have a blast in ATL!

Justin

Comment #153 - Posted by: JB - CrossFit SS at March 30, 2009 8:55 AM

5 rounds + 400m. 19, 9, 8, 8, 8.

Limiting factor was hand toughness. I was trying not to aggravate my rips from Friday.

Comment #154 - Posted by: Latham Fell M/28 at March 30, 2009 9:00 AM

Thanks for the comments, everyone!

Sevan - My fiance, Mike, made the video. He's pretty good the editing and timing. I'll tell him you liked the ending!

Dan - If I knew the Games would be tons of legless rope climbs I'd so be there! Haha...actually we're going to try to take a team this year!

Eva - And I almost made Mike edit out the crawling!

Dutch - Putting you to shame was just a secondary goal. Kidding!

And, of course, thanks to Dave for pushing me on that one. I'm stuck working out by myself most days, and having inspirational videos like his really push me through some of these wods.


Comment #155 - Posted by: Mary Ann at March 30, 2009 9:02 AM

M/22/71"/189 (down from 196 a month ago)

8 rds as rx'd. All PU's deadhang. The only place to do PU's near the track was a tiny ledge up against a wall. No possible way to kip at all.

15
15
13
11
10
11
10
12

Comment #156 - Posted by: SoxFan at March 30, 2009 9:08 AM

M/25/6'1/175

As rx'd:

25, 15, 15, 15, 10

Completed 5 rounds plus 400 M run. Ran on treadmill at 9.5 speed with 1% incline. Next time, goal will be to complete the 6th round and score 100 total pu.

Comment #157 - Posted by: sbvaneria at March 30, 2009 9:11 AM

32/m/160

cfwu x2

5 rounds, plus 200 meter run

pull ups-21,13,12,13,13

last time 5 rounds

Comment #158 - Posted by: karim at March 30, 2009 9:14 AM

25/m/5'11"

30-20-20-13-14-12 + 350m run
109 pull ups total

Comment #159 - Posted by: Nickosaurus at March 30, 2009 9:16 AM

Whoa! 3 weeks off and I'm paying for it.
30
16
14
10

Comment #160 - Posted by: N8/34/511/200 at March 30, 2009 9:18 AM

crawl to bar...finish wod...

That image will stick for a long time.

Comment #161 - Posted by: mverick at March 30, 2009 9:23 AM

hey!
havent posted in a long time but hopefully im back on the posting wagon!
rd 1- 15
rd 2- 20
rd 3- 19
rd 4- 16
rd 5- 15
rd 6- 15

6 400m's
total PU's - 100 woo!!

Comment #162 - Posted by: Kendra F/19/5'10"/150 at March 30, 2009 9:29 AM

13, 10, 8, 8, 8, 3 for a total of 50 pullups. I struggled with the runs - disappointed.

Comment #163 - Posted by: Geoff M/51/5'11"/225 at March 30, 2009 9:32 AM

M/39/175/6'

As Rx'd

5 rounds
40,30,25,22,30=147 reps

Lost about 2 mins between going for the track to the pullup bar. Maybe 200 someday, might be a bit of a reach, but what a goal.

Comment #164 - Posted by: Judd at March 30, 2009 9:33 AM

20
20
20
20
15 - thought I was going to get a "rip" on this one
12

fun, arms felt like lead when running by round 4

Comment #165 - Posted by: gary martins at March 30, 2009 9:33 AM

Taking a rest day today. I WOD for Saturday was heavy DL. Got 195lbs, new PR. YEAH!!!

I will do this one tomorrow. Good Luck everyone. Hope you had a great weekend.

Comment #166 - Posted by: davis F\29\5'2''\152 at March 30, 2009 9:35 AM

CFWU- minus pu's
5 rounds
pu's-18,15,14,12,12

did one last 400 meter run.

Comment #167 - Posted by: verve at March 30, 2009 9:37 AM

F/135/5'6"

@ 2,6,8 - I do the refresh thing too! I get so upset if i end up going to bed before it is posted!

run 400 M warmup - Used chair for pullups as I didn't have a spotter

Nicole
40,15,20,15,15,30 ended with 400 meter run.

Ran back and forth to pullups bar but still lost some time.

Comment #168 - Posted by: MaryStella at March 30, 2009 9:38 AM

i like it.

Comment #169 - Posted by: Kyle Lindsay at March 30, 2009 9:40 AM

M/25/185

As Rx'd

7Rds/15 PU across

Comment #170 - Posted by: EOMFD at March 30, 2009 9:41 AM

Love the Burpee Mile! Have to try this myself but will start with the Burpee 400!

Comment #171 - Posted by: MaryStella at March 30, 2009 9:45 AM

M/27/120

as Rx'd

4 rounds
35/25/20/22

Comment #172 - Posted by: Benn11 at March 30, 2009 9:51 AM

Finally feeling better that flu knocked me out! Still getting over it it's been a week! I've had fever body aches cough cold it's awful.
I'm in Florida with kids spring break. No place to do pullups so subbed pushups for pullups.

All pushups on toes full body to ground everytime.

21
18
15
15
8 handstands
10
took it easy still a little weak

Comment #173 - Posted by: Momof3 at March 30, 2009 9:52 AM

Last time I did 40-20-20-27-27 pull-ups, with 106m of the 7th round of the run.

This time I did the same rep scheme, as fast as possible, with 1-arm jumping pull-ups, which would (arguably) equal the exact same workload, with the hopes of completing it faster than 20 minutes, thus improving the power output:

14:36.

This effort was 6:24 faster my Rx'ed time, so I basically increased my power production by about 30%!

Comment #174 - Posted by: Herm @ CF Los Altos, CA at March 30, 2009 9:55 AM

M/38/6'2"/198

substitute 500 meter row for run

500m/20
500m/20
500m/20
500m/20
500m/20
500m

Comment #175 - Posted by: Utey at March 30, 2009 10:03 AM

There are truly no words that I can say that will express how deeply appreciative I am of all of the instructors at this past weekends Level 1 cert in Charlotte NC. I learned so much!!! The passion alone I received from not just the instructors but from my fellow students as well and thats what the crossfit family is all about. I love how each instructor brought a little different aspect with them to each lesson and lecture, but it was with all respect to proper mechanics of each and every movement and each and every point stated. My hat is off to the Henleys for providing such a Excellent facility. We were all straight spartans getting right during that Certification. We all shook the ground during our WOD'S with extreme motivation. A personal accomplishment for me was my first muscle up. I couldnt get it at first but refused to give up!! Chuck and Justin pushed me for proper mechanics, burnt it into my mind. I reset my monkey paws, got a flawless grip pulled with everything I had and achieved the greatest victory of the day. A full MUSCLE UP WITH EVERYONE SHOUTING AT THE ACCOMPLISHMENT!!! as the blood rose I completed two more. Thankyou from the bottom of my heart. I leave everyone with this. The lead instructor that I am with here at Crossfit Charleston has told me time and time again prior to me getting certified that everything he accomplished was because crossfit saved his life. It lead him through doors he never thought he could achieve and before the cert I just couldn't put two and two together. And then it happened. The level of intensity, the passion, the lifestyle. Laddies and Gents, I now know what he meant Crossfit, has saved my life. Each and everything I accomplish now physically and mentally in life,I now owe to the passion and lifestyle of Crossfit. Im sorry this was so long but I want everyone to feel my energy. Now I gotta go get right on todays WOD!!! No rest for the weary!

Comment #176 - Posted by: Josh Hartzell at March 30, 2009 10:08 AM

m/26/5'8"/aprox. 140#

22
17
15
15
11
11

(40,30)

Comment #177 - Posted by: ES in MA at March 30, 2009 10:11 AM

As rx´d
7 rounds
33
23
23
22
21
16
16
total 154 new PR
Last PR was 151

Comment #178 - Posted by: Ívar Ísak Guðjónsson at March 30, 2009 10:11 AM

33 16 14 14 12 11
Total 100, pr is 114. Very disappointed.

Comment #179 - Posted by: ScottMacArthur at March 30, 2009 10:14 AM

What is a good, less-impact substitute for the 400m? My reconstructed knee jsut doesnt allow for this much hard running. I'm thinking of the eliptical machine. Any better ideas?

Comment #180 - Posted by: big lego at March 30, 2009 10:19 AM

M/33/192/6'

As rx'd: 98 (pr)

6 rounds
25,20,15,15,13,12

toast. wanted to pass 100.
prev was 89, prev' was 79 -- both at 7 rounds

Comment #181 - Posted by: Lee at March 30, 2009 10:26 AM

As Rx'd with 20lb vest, runs outside.

22
15
16
15
13
13
and another 400m run.
Total 94
PR is 124 without vest.

Comment #182 - Posted by: ChadWHall M/21/6'1"/182 at March 30, 2009 10:29 AM

big lego
Try the Rower if you have access. It's much more 'functional' than the eliptical.

Comment #183 - Posted by: PXT Cody at March 30, 2009 10:29 AM

m/39/167

7 round: 22,16,16,16,13,12,6 = 101
(previous was 87)

Comment #184 - Posted by: Holbie at March 30, 2009 10:30 AM

8.5 rounds
1. 25 p/u/1:08
2. 22 p/u/1:08
3. 19 p/u 1:11
4. 17 p/u 1:10
5. 17 p/u 1:10
6. 16 p/u 1:09
7. 16 p/u 1:10
8. 15 p/u 1:11
9. 16 p/u

Comment #185 - Posted by: Fernando David at March 30, 2009 10:30 AM

greetings from Sgt Alex Solis and Sgt Mike Fickert at the capitol of the world: Basrah Iraq
8 rounds and 93 PU's(solis) 6 rounds and 87 PU's(fickert)
have good one!

Comment #186 - Posted by: andres solis at March 30, 2009 10:32 AM

#127 - Gene,

Sent one to you by email. Hope it gives you some ideas :)


Comment #187 - Posted by: Cynthiaj in Sunnyvale, CA (46/F) at March 30, 2009 10:32 AM

15/12/13/13/10/12
plus 200 meters before the 20 min ran out

Comment #188 - Posted by: jbvdb493 at March 30, 2009 10:33 AM

M/27/72/190
16,12,11,12,10,12,12

Comment #189 - Posted by: nick smith at March 30, 2009 10:38 AM

32, 20, 15, 14, 13, 15

Comment #190 - Posted by: Caleb Martin at March 30, 2009 10:39 AM

time was restricted today
4 rounds
12,10,10,8

Runs felt better, all around 1:38...shoulder still weak so the pullups were full ROM but done very carefully. Injuries suck... prevent em if you can! Globogym is simply NOT a good environment for this workout! Oh well, home gym is coming along maybe by summer i won't need a GloboGym. :)

Comment #191 - Posted by: Sparky/33/M/5'5"/210 at March 30, 2009 10:49 AM

C: 7 Rounds = 19,14,14,12,12,11,9 = 91 PR!
Old Record = 71

Really reeeeally windy at the track today, soccer bleachers for pullups. First lap was 1:35 and after that idk cuz my watch has no band.

Comment #192 - Posted by: Go Blue Hens at March 30, 2009 11:00 AM

6 rounds + 20 seconds of running when the treadmill ramped up

15 13 13 13 10 10 = 72

last time 52 pu

Comment #193 - Posted by: p. l. at March 30, 2009 11:01 AM

Oh and WTFOMG @ the burpee mile and Mary Rigney: that's a baller time but you cracked me up crawling around in misery.

Comment #194 - Posted by: Go Blue Hens at March 30, 2009 11:02 AM

33/m/215/6'5"

16
8 (too hard on the first two runs)
11
8
8
7
7
7

72 PR by 5

Comment #195 - Posted by: Corey at March 30, 2009 11:03 AM

33/F/7th WOD

As Rxed (pull-ups were wt assisted)

5 Rounds completed (running done on treadmill)

Pull-ups:
5, 10, 10, 15 (all 1/2 body wt), 5 (1/3 body wt)

I'm new to Crossfit and am still trying to figure out how much I can push myself when it comes to "max reps".

Comment #196 - Posted by: NewCrossfitMom at March 30, 2009 11:06 AM

Wet Nicole:
100m swim, max pull-ups
8-5-4-3-3-3-3

Comment #197 - Posted by: aegean at March 30, 2009 11:10 AM

25/20/15/13/12/10/5

Comment #198 - Posted by: Jeff at March 30, 2009 11:10 AM

Burpee mile...Damn. Being an Ex-track athlete that would suck. Another version, (run 800, 400m of burpees, run 400m) for time.
Damn Good Job, Charlie

Comment #199 - Posted by: ODY at March 30, 2009 11:15 AM

didn't push it like I wanted. I was cramped for time but this is what I did

33
12
15
16

I felt good about beating my previous max pullups of 32.

Comment #200 - Posted by: Twall at March 30, 2009 11:15 AM

400m
10
400m
12
400m
10
400m

Comment #201 - Posted by: Pommi at March 30, 2009 11:16 AM

M/22/72"/170

21
12
9
8
10

as rx'd

Comment #202 - Posted by: Austin at March 30, 2009 11:18 AM

M/225/6'2"/39

10/10/10/10/8/5

Comment #203 - Posted by: JM at March 30, 2009 11:19 AM

33/M/6’00/183

After a pr on FGB yesterday, I can’t beat myself up for missing my pr by quite a bit today. Here’s how it went:

25, 20, 15, 15, 12, 8, 12

7 Laps
107 Pull-ups

(pr is 7 laps + 116 pu)

It's a good thing that the "magic is in the movements."

Dan D.

Comment #204 - Posted by: Dan D. at March 30, 2009 11:21 AM

as rx'd but the runs were on a treadmill

5 rds + 400m run

22/15/12/12/8 Total pull-ups: 69

Last time I did 6 rounds but only did 68 pull-ups

Comment #205 - Posted by: mncross at March 30, 2009 11:23 AM

M 42, 168

As rx'd 30-20-20-15-15-20

Not much in the tank today

Comment #206 - Posted by: RCB at March 30, 2009 11:26 AM

Still working on the back rehab.
Couldn't kip because the solid pull-up bar was taken. Subbed run with 1000m row.

4 rounds plus pull-ups.

Comment #207 - Posted by: Toby M/31/6'6"/211 at March 30, 2009 11:28 AM

Ran 10 k yesterday

Today: “Fight Gone Bad”

WB, 12# : 30 * 27 * 28
SDLHP, 65# : 14 * 13 * 13
BJ, ~20” box : 20 * 21 *21
PP, 65# : 20* 17 * 19
Burpees : 15* 14 * 13

Total= 285, PR
(Prior, 260 and used less wt on PP)

Set watch timer at 58 sec so I would have 2 sec to hit “reset” b/w rounds. Forgot my watch that does intervals at the office. Arrrg! Next time will have a full min and not be messing with my watch wasting time. Even better would be a partner to be a timer!

Erin

Comment #208 - Posted by: in8girl at March 30, 2009 11:32 AM

1/13
2/11
3/11
4/8
5/9
6/5
7/9
8/7
9/0

This was tough...pull-ups felt really weak!

Comment #209 - Posted by: Holmer at March 30, 2009 11:32 AM

M/56/165

As Rx'd
30, 15. 12, 10, 10, 12, 13

Comment #210 - Posted by: PeterN at March 30, 2009 11:38 AM

rd 1
1min35sec
25 pull ups
rd 2
1min50sec
25 pullups
rd 3
1min45sec
30 pull ups
rd 4
2min
30 pull ups
rd 5
2min
20 pull ups

Comment #211 - Posted by: Nikon silver at March 30, 2009 11:41 AM

M/36/67/246

W/U: Squats, push-ups, crunches. 3 x 20

WOD: Treadmill and Assisted Pull-Ups. 5 rounds w/ about 1 minute leftover. 10 pull-ups each round. Broken sets each round. I went to failure (usually 6-7 reps), then added assistance and went to 10.

CFE: 2 x .5 mile hills. Treadmill. Tried to keep grade at 5.0-6.0, but I had to take some breaks. Second round was much better than first. Approximate times were 7 minutes and 6 minutes.

Comment #212 - Posted by: mwarb at March 30, 2009 11:44 AM

1-20
2-20
3-20
4-20
5-17
+ 300 m

97 pu's

Comment #213 - Posted by: Auty at March 30, 2009 11:44 AM

just watched the burpee mile video . . . Charlie Dunifer, you are a warrior

Comment #214 - Posted by: mncross at March 30, 2009 11:45 AM

43yom / 148

40-25-18-15-14-13-13

Total: 138 (PR)

Comment #215 - Posted by: mhlane at March 30, 2009 11:46 AM

M/23/6'/175

7 rounds, strict dead hang pullups

20
15
12
10
10
10
8

Comment #216 - Posted by: mrpfvc at March 30, 2009 11:48 AM

This is not one of my favs but did OK today. First WOD back in my garage in a long time. The run has a pretty long hill just before going back in...

37 (max pullup PR!)
22
18
17
19
15
16

144 pullups in 7 rounds (PR) -- 134 in 7 rounds last time I did this in November...

Comment #217 - Posted by: Mike Mc 31/5'9"/170# CrossFit Emerald Coast at March 30, 2009 11:53 AM

F/37/124
Nicole
runs outside- VERY windy! Wind in my face on hill after turn-around...almost blew me backward!
ANYWAY...
6 rds: pullups were: 26,17,16,17,13,14
total=103 (pr by 19 pullups)
runs were slower than last time-sucking wind the whole time!

Erin: great job on FGB!

Comment #218 - Posted by: Raine at March 30, 2009 11:57 AM

M 34/142/5'7"

As rx'd: 15,13,13,12,12,12,12,12

Comment #219 - Posted by: Dan at March 30, 2009 11:58 AM

What an experience! Got back to Birmingham last night from the CrossFit Charlotte L1 Cert. Andy has a great facility up there and we all really appreciated his hospitality. To all the trainers: Drew, Pat, Mike G., Chuck, Jenni, Joe, and Justin . . . you guys rock! From the very informative lectures that constantly grabbed our attention, to the technical instruction in our small groups, you guys did a great job of not only teaching the material, but keeping us excited about learning it. We not only gained knowledge on how to improve our own perfomance, but also what to look for in observing and cueing other CrossFitters with the movements. Thanks a ton guys . . . great weekend!

Comment #220 - Posted by: Richard Martens at March 30, 2009 11:59 AM

For everyone who is bitching about the late post just do the WOD a day late, that should give you plenty of time to prepare, or just don't bitch and check it in the morning...

Comment #221 - Posted by: ICAPTURPIX at March 30, 2009 12:03 PM

f/27/5'5/145

5 rounds + 400 meters
used assisted band for pull ups

15 18 10 11 10
64 total

Comment #222 - Posted by: biff at March 30, 2009 12:04 PM

21
15
15
10
10
12
+400m
20:20

Comment #223 - Posted by: B-Mo: m,31,6',195 at March 30, 2009 12:05 PM

6 Rounds

14
12
13
9
10
6 (clock ran out on this round)

64 Total

Comment #224 - Posted by: Flash @ Southern Illinois University Carbondale at March 30, 2009 12:06 PM

Giving my hands a break from doing pull-ups this week. Did "Nancy" instead.

"Nancy" as Rx'd 65# women wt

15:04

All overhead squats unbroken!!!

Comment #225 - Posted by: Kimberly Phan 27/F/115 CrossFit Emerald Coast at March 30, 2009 12:10 PM

6 rounds + 200m

14
10
10
10
10
10

Comment #226 - Posted by: JoshL at March 30, 2009 12:13 PM

m/35/5'8/152

"Nicole"
30
22
18
15
20
15
total 120

Comment #227 - Posted by: Shane Cross at March 30, 2009 12:21 PM

22-15-16-15-12 + 400m

Treadmill. Took some breaks waiting on pullups to open up, but that is no excuse. Felt good, used this as a chance to work on my running. Good times.

Comment #228 - Posted by: Ben (71" 190#) at March 30, 2009 12:23 PM

M/46/5'7"/190

8 Rounds

13
12
9
10
9
9
8
6

Comment #229 - Posted by: plugpilot at March 30, 2009 12:25 PM

Nicole
7 rounds as Rx'd
15 the rest all 10

My hands are shot and the 80 degree Texas sun got me too!!
But as coach says change it up so today I decided to try and beat the sun.

Comment #230 - Posted by: Gabriel Wright at March 30, 2009 12:25 PM

7 rounds
20/20/20/15/15/15/10-ran out of time on PUs
total=115

Comment #231 - Posted by: magnus 23/5'8"/150 at March 30, 2009 12:34 PM

8 rounds, 31(PR+10)-21(old PR)-16-15-14-11-12-12. 132 total pullups. 19:44 total time.

Last time did 20-14-10-12-12-10-6-10 for 94 total.

Definitely gamed this one, took it fairly easy on the runs, just finished each quarter in a little under 2 min. It might be interesting to try and speed up the runs enough to get a 9th round.

Warmup: 5 min. easy run, BS 3x5 205-225-225.
Cooldown: Foam roller.

Comment #232 - Posted by: Kamper M/44/74"/205 at March 30, 2009 12:34 PM

9 rounds:
20,13, last 7 rounds 10 pullups

Comment #233 - Posted by: Neal Dickey at March 30, 2009 12:35 PM

Nicole"

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

7 rounds
pull ups were as follows
33
21
12
16
17
15
10
total 124 pullups

I was breathless!

Comment #234 - Posted by: Nik Nichols 42yof7in/165lbs at March 30, 2009 12:37 PM

m/29/73/183
13-7-6-6-6-4+100m

Comment #235 - Posted by: PIM at March 30, 2009 12:37 PM

Ok, Am I the only one seeing the "bending" weights in the top picture today?
I use 10lb bumpers, but have never seen any that bend. My thoughts are:

1) They need to be pumped up again as the air is leaking out of them

2) They are like the "circus" weights that don't actually weigh what they say they weigh

3) The hot Crossfit chicks started to melt the weights

4) They need to buy more sturdy weights.

IMO - I'd say #3, but I think I am biased toward hot Crossfit chicks.

Cheers!
Dave

Comment #236 - Posted by: Dave at Offutt at March 30, 2009 12:47 PM

M/34/190/6'2"

5 rounds running on treadmill (8.5mph for first 2.5 rounds, 8.0mph on last 2.5), 4 p/u's:

20, 18, 15, 12

After a weekend of eating burgers, beer and cake for my birthday, the effects all came to a head this morning with burning lungs and torched lat and back muscles.

Comment #237 - Posted by: Chad Bakken at March 30, 2009 12:47 PM

As Rx'd:
Runs on Treadmill @ 1.5% inc
5 rounds + 354m in 20 minutes
1:42---35 (pr max rep +5)
1:50---20
1:58---20
1:56---20
1:57---15
+354m in ~1:30ish

110 total pull ups
Damn sweaty hands were my demise on the pull ups. Grip felt good, pull up strength felt good...sweat just isn't very kind when you're trying to hang on to things. As much as that sucked and as much as I usually hate running (especially on treadmills)...that was a lot of fun. Almost finished that last 400m in time too dang it

Comment #238 - Posted by: Eric Gohl 22/5'10/162 at March 30, 2009 12:50 PM

7 rds +100m

Treadmill 1%. 1st rd at 11.0mph, others at 8.0mph with spurts of 6.8mph

27-17-14-13-13-12-11 = 106

Possible goals for next time:
-run all rounds at 9.0mph, or
-120 pullups (maybe 6 rds of 20 pullups)

Comment #239 - Posted by: Tito M/30/6'2"/200 at March 30, 2009 12:50 PM

M/30/70"/197

19, 10, 11, 11, 12, 11, 13 = 87

Comment #240 - Posted by: LongeFlucht at March 30, 2009 12:54 PM

m/35/6'/165

8 rounds
32(pr)-16-12-13-15-14-12-11

125 pullups (pr)

previous best 8 rounds 89 pullups

Comment #241 - Posted by: Bladerunner at March 30, 2009 12:57 PM

8 rounds
30, 20, 16, 16, 18, 15, 11, 12
total=138

Comment #242 - Posted by: M@ at March 30, 2009 12:59 PM

As Rx'd:

6 full rounds, plus about 200m complete on the 7th. The run was outdoors, but the chin-up bar is inside and up stairs, burning some extra time..not sure if that would've been enough to finish the 7th round or not.

Pull-ups:

14-10-7-7-7-5: 50

Comment #243 - Posted by: Jeff F M/37/5'10"/188 at March 30, 2009 1:00 PM

As Rx'd
6 rounds
Pullups, 40-26-20-16-15-12
total PU:129

21/M/6'/170

Comment #244 - Posted by: Anders at March 30, 2009 1:04 PM

30M/5'6"/163#

6 rounds + 1 400M in 21:02

23, 17, 15, 15, 15, 20 = 105 pull-ups

Comment #245 - Posted by: Travis from Reno at March 30, 2009 1:05 PM

23
20
12
13
12
14
10

104

bwt: 145


Comment #246 - Posted by: Michael Hazboun at March 30, 2009 1:11 PM

Good job, Charlie, on the burpee mile. What a beast! Gotta try that one out.

Comment #247 - Posted by: Chloe at March 30, 2009 1:12 PM

21
12
8
8
8
8
8

+200m

Comment #248 - Posted by: Lucien at March 30, 2009 1:12 PM

i just wanted to say thank you to everyone who came out for my bday wod,also to all the luv im getting on vid.it was a blast.
also a extra special thanks to my coach from crossfit legacy Brain Yoak,ur da best coach.

Comment #249 - Posted by: charlie toomuch dunifer at March 30, 2009 1:15 PM

All PU's were BF on the Portable PU bar. Same number of Pull-ups as last time but an extra 400 this time.

18 15 12 12 12 12 12 1

Comment #250 - Posted by: Nolan 27 yom 84.5 kg at March 30, 2009 1:20 PM

28/M/140

22
15
16
11
12

Grip strength was a major limiter today because I've been doing a lot of rock climbing in the past few days.

Comment #251 - Posted by: Eric E at March 30, 2009 1:22 PM

20-20-14-15-20-20

good tracks came on for the last two rounds

Comment #252 - Posted by: Crayze 30/M/5'8"/160 at March 30, 2009 1:25 PM

12-11-8-9-8

Comment #253 - Posted by: ccraft at March 30, 2009 1:25 PM

Still learning...

Treadmill quarter mile ~6-7mph

Went through 4.5 rounds.

12 8 7 7 Gravitron assisted PU's @ 50#

Comment #254 - Posted by: Chu 29/M/5'7"/205 at March 30, 2009 1:36 PM

8 rds
10 towel pull-ups each rd
Subbed 1:45 on heavy bag for runs
Still working through back injury

Comment #255 - Posted by: chris l at March 30, 2009 1:36 PM

24/m/175

used the treadmill again...dude its mosul give me a break :)

PU: 25, 23, 15, 15, 15, 15, 5, 4

the 5 and 4 was because i wanted to complete 8 sets of the run before time ran out.

each 400 was at 10mph (1:30) for first, then 1:36 for the rest.

much higher pullup reps from last time which brought the number of rounds down.

Comment #256 - Posted by: NickR at March 30, 2009 1:37 PM

#248 Charlie, I don't even want to know how sore your chest was 2 days after that, but I will ask anyhow. You are truly "too much". WOW.

Comment #257 - Posted by: Herm at March 30, 2009 1:38 PM

Herm it wasnt that bad next day,but on the same day every hour that went by i was getting more sore,also that night i went way off diet and ate 40oz of beef have pics to prove it lol that felt gr8!

Comment #258 - Posted by: charlie toomuch dunifer at March 30, 2009 1:49 PM

WOD - 8/224 {PR by 4} (21, 21, 15, 13, 10, 10, 15, 19) [50y/m/10st12/70"]

Regarding suggestions to "improve" Nicole scoring: then it wouldn't be Nicole.

Comment #259 - Posted by: Rebar at March 30, 2009 1:49 PM

bwu 45#
5x3 TGU 15/20/20#

Comment #260 - Posted by: hiflyer51 at March 30, 2009 1:56 PM

F/135/5'4"/23
15[old pr 12], 8,10,8,8,7
6 rounds+170m, 56 total pullups
Never thought three months ago I would ever be able to do a pullup, let alone more than 50! Next time this comes I will do 75!
I will keep pushing to be better than myself every time because that is what its all about!

Comment #261 - Posted by: Megan-crossfitnasti at March 30, 2009 2:01 PM

22/f/5'8"/158

5 rounds, 10 jumping pull-ups each round

After being sick and inactive all weekend, this sucked! my lungs felt like they were going to explode!

Comment #262 - Posted by: Kelli at March 30, 2009 2:02 PM

Bingo- why should people who do jumping pull-ups avoid doing the negative side of it too?

Comment #263 - Posted by: Kelli at March 30, 2009 2:03 PM

First off, I was at the Level 1 Certification this past weekend in Puyallup, WA, and I have to say that this was one of the best classes that I had ever gone through.

I have spent the last 18 years in the Army, and in an effort to change the current mindset of the Military, our Battalion paid for around a dozen of us to attend the Certification in anticipation of our upcoming deployment to Afghanistan. We're deploying this summer for a year, and we have convinced our Commander to have CrossFit be our main focus for Physical Training for the entire year. I understand that accross the Army this had been a challenge, but I believe that we've cracked the code and have put ourselves on course for massive gains over the next year and half.

As for the course, it was outstanding. You asked for feedback...well here it is:

PROs

1. Very personal instruction, one on one when necessary
2. Physically demanding but not demoralizing
3. Great instructors
4. Outstanding facility at Rainier CrossFit, I will be there for the Saturday Suck

CONs

1. More emphasis on Instructing would have been nice
2. A morning WOD would have been a great way to kick things off. Hmmm...Spicy.
3. A little more time spent on putting together programs would have been great
4. Touching all equipment would have been nice

This is all said knowing that time was of the essence. Thanks to all for making the weekend a great experience.

As for "Nicole"

10/7/6/7/7/8=45

Comment #264 - Posted by: Doug Pfeffer at March 30, 2009 2:04 PM

#94 steve - Because it was his birthday wish... lighten up already!

#106 Jeff - Good one ~ thanks for the chuckle!

#110 mfgilbert - Amen!

#139 Fit Mom - WOW! Congratulations on your FGB PR ~ and that after two intense days with Rippetoe ~ Awesome.

CFWUx3 + ring front supports x3 (no Pull Ups)

Two hours later after helping to record and coach three groups of CFP atheletes through FGB...

"Nicole"
5 Rounds (6-6-6-5-6 = 29)
18:46
+ 400m
21:30

Runs outside ~ cold, rainy, windy and hilly
Pull Ups with blue band assist...poor showing here, but I really, really tried to get > 6!

Rest Day will never feel so good!

F58/140/5'2"(almost)

Comment #265 - Posted by: Fit Mom's Mom at March 30, 2009 2:06 PM

25/16/15/13/11/13/10

TOTAL - 104(PR)

Comment #266 - Posted by: smithwick's at March 30, 2009 2:09 PM

stretch and warmup


400 m rows pullups

7 rounds PR

Comment #267 - Posted by: shawn hultquist at March 30, 2009 2:09 PM

6 rounds+ 1/2 run

P/U's: 25,20,15,17,16

m/24/68/170

Comment #268 - Posted by: chris a at March 30, 2009 2:10 PM

On treadmill:

17/13/18/18/18/13

TOTAL:97

Comment #269 - Posted by: Alex m/21/152 at March 30, 2009 2:12 PM

Still working on my POSE running, so substituted 50 double unders for every 400m run.

8 rounds
maximum pullups: 7
minimum: 4
not quite getting the kipping rhythm but feels way better.

Comment #270 - Posted by: juro at March 30, 2009 2:12 PM

SHould you kip at all for the pullups? and are chinups and neutral grip hammer pullups acceptable? thanks

Comment #271 - Posted by: Zztop at March 30, 2009 2:16 PM

Treadmill

22
18
15
15
15
9(as time ran out)

Total: 96 pull-ups (pr)

Comment #272 - Posted by: GU997 at March 30, 2009 2:17 PM

16
10
10
8
8
8
8
8
----
8rounds 74 pullups/ did on fat pullupbar instead of normal one
*7rounds 94 pullups (pr)*iside bar

Comment #273 - Posted by: Jonblaze at March 30, 2009 2:20 PM

Servus Track 2 laps = 526 m

10
7
6
5
5
5

Comment #274 - Posted by: KOA2 30/m/5'8"/183 at March 30, 2009 2:22 PM

I evaluate calm and deeply my legs condition and is NO more strenght that i need due my birth problem is a balance stability problem that i have so i'll train with the main page i'll hit Nicole later feel kind of angry right now DAMN LEGS

Comment #275 - Posted by: s'more at March 30, 2009 2:22 PM

M/35/180

12, 8, 8, 7, 6, 6 = 47
(all pullups were dead hang)

M/33/160 "coolbreeze"

15, 12, 10, 10, 10, 10, 10 = 77
(all pullups were dead hang)

Comment #276 - Posted by: seans at March 30, 2009 2:23 PM

M/27/71"/198
9,9,6,6,6,6= 42
Even though I know of Crossfit for almost a year I couldn't train that much for lack of equipment, maybe one day every month, but I will start to train regularly while I'm building my own home gym. I will take a level 1 seminar in june on Atlanta and I want to go prepared. Thanks for all this info!
Greetings from Puerto Rico

Comment #277 - Posted by: Bryan Bodden at March 30, 2009 2:25 PM

26
24
20
18
14
9
Total:111 Same as last time

Next time Nicole shows her face, I'm doing her in a weight vest.

Comment #278 - Posted by: bill m/50/72"/212 at March 30, 2009 2:25 PM

One week of to rest knee, subbed 400m rowing

25 + 12 + 12 + 10 + 10 + 14 + 7 = 90

Comment #279 - Posted by: Jon at March 30, 2009 2:41 PM

cfwu

5 rds (PR was 7, but more pull-ups per rd this time - 5 to 10 more) plus 1/3 of next run

24, 20, 21, 15, 19

Comment #280 - Posted by: DJB at March 30, 2009 2:41 PM

Pullups of 9,7,6,8,6.

Runs at 9.5,9.5,9.5,9.8 km/hr.

Comment #281 - Posted by: Geoff P at March 30, 2009 2:47 PM

no running today.. ran this past weekend a bunch, subbed out run with 95#ohs.

pullups 25 20 20 20 15 15
ohs #95 10 10 10 10 10 10

6 rounds in 19 minutes

depth on ohs was ass to grass, extremely pleased with the improvement on this movement

Comment #282 - Posted by: kris kepler at March 30, 2009 2:50 PM

25 minutes because track is upstairs and pull up bars are downstairs
alternated betwee 1 and 2 laps to make up for a track that isnt 400 meters

pull ups
15-12-12-12-10-10

Comment #283 - Posted by: danieltspencer at March 30, 2009 2:53 PM

F/27/5'0"/108
As Rx'd, 6 rounds
7, 7, 6, 7, 6, 5 = 38 PU's
My kip sucks, but its getting better every day...

Comment #284 - Posted by: Kat at March 30, 2009 2:54 PM

35/M/162/71”

"Nicole"
Round 1: 1.5 incline/7.5 speed (8 min/mile) and 32 pull-ups
Round 2: 1.5 incline/7.5 speed (8 min/mile) and 25 pull-ups
Round 3: 1.5 incline/7.5 speed (8 min/mile) and 20 pull-ups
Round 4: 1.5 incline/7.5 speed (8 min/mile) and 18 pull-ups
Round 5: 1.5 incline/7.5 speed (8 min/mile) and 13 pull-ups
Round 6: 1.5 incline/8.3 speed (7:13 min/mile) and 10 pull-ups (out of time)
Total: 118 (PR by 18 over 1/32/08)

Comment #285 - Posted by: Brian F. at March 30, 2009 2:55 PM

Well, I finally got it..

My first Muscle-Up! (Rings)

Thanks crossfit!

Comment #286 - Posted by: Stryder at March 30, 2009 3:01 PM

Ahh Nicole, the name of my first girlfriend and just like my relationship with her it makes me feel like a loser. ;) I suck at running and pull ups so this one makes me work for it. I love it! I had to do a combination of rower and exercise bike (someone jumped on the rower mid WOD) due to recent surgery on my knee.
Round 1: 1:30 on the rower and 15 kipping pull ups (form is getting better on these)
Round 2: 1:30 on rower and 10 kipping pull ups
Round 3: 1:00 on rower and 10 Kipping Pull Ups
Round 4: 1:15 on the Bike (not sure of setting but put a decent amount of resistance) 8 Kipping Pull Ups
Round 5: 1:15 Bike and 9 Kipping Pull Ups

I was sucking wind by the last round. My thoughts post work out: "This sucks, but not as much as Nicole S." ;)

Have a good one!

Comment #287 - Posted by: Ghost Rider 4 M/6'1/203lbs/26 yo OEF Vet at March 30, 2009 3:03 PM

Congrats stryder that's a won battle cheers 3-2-1 GO

Comment #288 - Posted by: s'more at March 30, 2009 3:05 PM

as rx'd
21, 15, 15, 11, 12
Coulda pushed it a bit harder..

Comment #289 - Posted by: baker-b at March 30, 2009 3:08 PM

oh ya, plus it was 5 full rounds plus 250m of the 6th run

Comment #290 - Posted by: baker-b at March 30, 2009 3:08 PM

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

As rx’d: 25-18-12-13-12-12 = 92 PR
Foam roll after

Compared to 090130: sub 500M rows: 20-15-15-15-15-11 = 91
Compared to 081119: As rx’d: 25-20-11-16-15 = 87

Comment #291 - Posted by: Sesoku at March 30, 2009 3:11 PM

M/35/180/69"

12
8
7
7
5

Regular PU's, haven't learned kipping yet. Brand new to CF, first WOD. Kicked my butt though. Thanks for a great site.

Comment #292 - Posted by: James at March 30, 2009 3:12 PM

m/21/145/5'7

6 rounds + 400m

pullups: 30-14-12-11-13-10

murph yesterday didn't help.

S/f

Comment #293 - Posted by: dillon at March 30, 2009 3:12 PM

m/21/145/5'7

6 rounds + 400m

pullups: 20-14-12-11-13-10

murph yesterday didn't help.

S/f

Comment #294 - Posted by: dillon at March 30, 2009 3:13 PM

m/31/165

6 rounds plus 400m
45,25,25,25,25,25

Comment #295 - Posted by: jim in tallil at March 30, 2009 3:18 PM

33 yom 220 bwt

wod as rx'd
400 runs on treadmill 2.0 incline speeds from 9.0 to 9.5
pull-ups
6rds +100m 92 total pull-ups (new pr)
pull-ups broken 20/15/15/15/15/12

Comment #296 - Posted by: brian t at March 30, 2009 3:18 PM

Jodi (F/30/112)

Modified "Nicole"
AMRAP in 20 minutes of:
50 Lunges
Max rep chinups

Score: 7 Rounds of Lunges + 14 reps
Chinups = 25-25-25-25-20-20-20=160 Total

Had to do a modified Nicole due to yet another snow storm. Just when I thought winter was over. ungh!

I'm happy with this. Kelly!! I'm envious of your 25 reps per round. I can't even do that with good hands. haha! Good job!!

Comment #297 - Posted by: Jodi Bainbridge - CrossFit Fredericton at March 30, 2009 3:19 PM

5 x 400m
19-14-13-11-12
total 69 reps
PR 84 reps

Comment #298 - Posted by: jb305 at March 30, 2009 3:22 PM

M/19/5'11"/160

6 rounds, 83 Pull-ups
25, 15, 15, 9, 9, 10

Comment #299 - Posted by: Daniel Susskind at March 30, 2009 3:23 PM

as Rx'd

31-20-20-20-20 = 111 total

probably could've squeezed a few more out in the beginning...I think I got set on 20 and had that in my head the whole time. Ah well, still better than last time.

Comment #300 - Posted by: adam_usn (m/22/163/5'9") at March 30, 2009 3:23 PM

16 13 11 9 8 8 9 9= 83
Outside at home 400 m ish run down the street and back, then ring dips in garage, those are so much harder than bar pullups.

Comment #301 - Posted by: jef at March 30, 2009 3:23 PM

well, if this whole, wellness/fitness thing doesn't work out for you single folks...don't fret! You can still find true love courtesy of Fox:

http://www.thrfeed.com/2009/03/fox-more-to-love.html

Guess I'm just a hopeless romantic, but I felt a lump in my throat when I heard about this...sniff, kleenex please.

Comment #302 - Posted by: Playoff Beard at March 30, 2009 3:25 PM

41
30
30
23
30
27
total 181 pr by 79 pullups just since jan!!!!
feels good
m 21 180

Comment #303 - Posted by: jacob gallaway at March 30, 2009 3:26 PM

As rx'd
27/m/5'10"/240

7 rounds
30-23-21-19-19-27-19
last round of pullups ran out of time

Comment #304 - Posted by: Justin W. at March 30, 2009 3:28 PM

Oops, forgot

total: 158

Comment #305 - Posted by: Justin W. at March 30, 2009 3:29 PM

big fan of this website been following this for 2wks now. this will be my first WOD i think it will be fun. i love pullups and used to run the 400m in high school. good luck to me...

Comment #306 - Posted by: bigmont/m/35/59"/225 at March 30, 2009 3:29 PM

27,23,20,19,17,19

This tastes like burning

Comment #307 - Posted by: Mike Morgan at March 30, 2009 3:29 PM

Did this at the local globo with a four buddies.
After the first run, we all rushed the pull-up station and straight robbed it from some poor meathead doing cable flies. I can't even imagine what he was thinking. One minute, he's flexing in the mirror, the next, there are 5 Crossfitters kipping all over his equipment. The look on his face was priceless.

Did 6 rounds today: 27/17/15/13/12/7 for 91 total.
PR by 24 pull-ups and one less round of running.

Comment #308 - Posted by: Nick Wise at March 30, 2009 3:31 PM

46/182

6 Rounds
27, 20, 15, 12, 14 and 13 for total of 101.

Comment #309 - Posted by: David Sailor at March 30, 2009 3:33 PM

45 (PR)
25
15
15
15
15
15

total: 145. got greedy first round and blew it out trying to hit 50. maybe another time...

Comment #310 - Posted by: Justin D. _ 29/M/6'/200 at March 30, 2009 3:36 PM

25/m/5'11"/177
As rx'd
7rds + 150m
12-13-11-11-10-10-10=77(PR)

Comment #311 - Posted by: justaman - liberty sc at March 30, 2009 3:38 PM

Kelli #262

Negatives on PU are an eccentric exercise. They are fabulous as a way to increase your progress towards the ability to do unassisted PU in your w/u of as part of a "grease the groove" protocol, but they should NOT be done as part of a max effort PU workout or a PU workout for time. The eccentric movements put one at greater risk for either true Rhabdomyolysis, or its kissing cousin localized muscle overuse with localized damage.

It is assumed that anyone who does jumping PU on a WOD like "Nicole" is doing so because they are inexperienced CF'ers and not experienced enough with Crossfit levels of exercise intensity and therefore at GREATER risk for injury from negative JPU.

Same goes for GHD sit-ups BTW.

Hope that answers your question.

Comment #312 - Posted by: bingo at March 30, 2009 3:39 PM

30 yom, 185 lbs

7 rounds, 122 pull ups


8 1/2 rounds, 121 pullups last time

Comment #313 - Posted by: Jeff Weltmer at March 30, 2009 3:45 PM

As rx'd
5 rounds
26/22/20/18/15= 101

Comment #314 - Posted by: Cip at March 30, 2009 3:48 PM

As rx'd

Strict Pull-ups
5 rounds
1. 1:15 14 Pull Ups
2. 1.21 12 Pull Ups
3. 1.31 12 Pull Ups
4. 1:29 12 Pull Ups
5. 1.25 11 Pull Ups

Comment #315 - Posted by: Derek at March 30, 2009 3:57 PM

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

400m - 11 Pull-ups
400m - 13 Pull-ups
400m - 20 Pull-ups
400m - 15 Pull-ups
400m - 11 Pull-ups

Pull-ups with lightest band

Also did day 2 week 4 of Russian Squat routine.

Good Fun

Comment #316 - Posted by: Elaine in Scotland at March 30, 2009 3:58 PM

6 rnds + 100m
81 pullups (4 more than previous PR)

Comment #317 - Posted by: clemson rob at March 30, 2009 3:59 PM

34/F/125

4 rounds
7,10,10,10 pull-ups

still sore from FGB...

Comment #318 - Posted by: Heidi at March 30, 2009 4:00 PM

38M/5'10"/167#

Warm-up: 3:00 row (763m).

As Rx: 15-15-15-14-12-10.

Cool-down: 1x30 of AbMat sit-ups, back extensions, bar dips, and OHS.

New PR on total PU by 10. 6 rnds (2400m + 81 PU). Runs on outdoor road course. 36F (30F wind chill). Strict pull-ups.

Comment #319 - Posted by: rjf (Since 07-20-07. WOD no. 465) at March 30, 2009 4:04 PM

24/m/5'7"/153#

Wow this wrecked me.

Done in boots 'n utes. Not sure how fast the runs were... don't even want to know; only snuck in 5 rounds.

17
14
12
12
12
---
Total: 67

Good medicine...

Comment #320 - Posted by: xpi at March 30, 2009 4:05 PM

Warm-up: 25 burpees

As rx'd:
7 rounds + 100m
20, 10, 10, 10, 10, 10, 10 = 80 pull-ups

Question: Is it more important to do more rounds or to max out on pull-ups? The pull-ups were easy, but I didn't want to sacrifice too much time on them... Any thoughts?

Comment #321 - Posted by: Cory D at March 30, 2009 4:07 PM

CFWUx3 (no PUs)
30-21-21-18-18-18

Matt: 8-7-7-6-6-6

Comment #322 - Posted by: Doug at March 30, 2009 4:08 PM

20, 13, 11, 10, 10, 10, 13 and 200m into round seven.
- First time with the butterfly pull up

27/5'10"/173 lbs

Comment #323 - Posted by: brandon bloom at March 30, 2009 4:15 PM

5 rounds + 400 meters

19,13,11,10,11=64

Last time did 6 complete rounds for 67 pullups.

Warm up: Starr Protocol for lower back rehab. Good mornings (rounded) and haltings killed my hamstrings and made POSE killer on the 400's.

Runs were terrible due to snow, slush, ice, & water. Will spring never arrive here on the prairie??

Comment #324 - Posted by: Ronnieboy at March 30, 2009 4:15 PM

thanks bingo!

Comment #325 - Posted by: Kelli at March 30, 2009 4:21 PM

39/m/190
as rx'd

41,25,21,18,18,21 = 144 pullups(6 rounds)

last time pr = 145 pullups(7 rounds)

Comment #326 - Posted by: JackM at March 30, 2009 4:22 PM

16/14/12/10/8

Comment #327 - Posted by: babs/29/135/5'4"/f - CFN at March 30, 2009 4:23 PM

I love FAT LOL I just had a handful of sunflower seeds... mmmm went I was zoning a few weeks ago, and then semi-zoning I picked up a few bad habits... eating processed foods in the name of following the program, was eating dairy, bars and protein shakes. Ugh. Frankenfoods...

3rd day 100% paleo (felt I had to finish up the bars, yogurt and string cheese, my parents grew up in the depression LOL) Nothing from a can, box, bag. No wrappers on anything. Everything was fresh. Yummy! Yes I had the stuffed portabella caps (spinach, garlic and ricotta) but somehow the ricotta makes the cut while "string cheese" doesn't LOL I usually dont do paleo 100%, I aim for 90% to allow for life's interruptions, like the half bag of Chips Ahoy my pops and I ate while watching Seinfeld Friday night. :)

NICOLE- last time: 5 rounds 1/4 mi
4 rounds of 20 PUs on 1.5" band

This time: 6 rounds 1/4 mi
5 rounds PUs on 0.5" band 20/16/15/15/13

s'more- Imposible solo existe en el mundo de los incapaces y no hay mal que por bien no venga. Mi hermano, te quiero mucho. Sabes 'don Quixote'? "No hay miel sin hiel" Love to you and your lovely ladies

Comment #328 - Posted by: Strong Lil Pony! at March 30, 2009 4:23 PM

8 rds, 121 pull-ups...PR on pulls
25, 18, 15, 15, 14, 14, 13, 7

Jan 30...8rds, 92pull-ups +400m

Comment #329 - Posted by: ODY at March 30, 2009 4:27 PM

CFWUx2x15 (PUx5)

subbed 30 doubleunders for 400 m sprints

9 rounds

pullups: 14/10/8/8/8/8/8/8/5 (time ran out on last set of pullups) = 77 total

PR on rounds and total PU

Comment #330 - Posted by: Pete - Decatur, GA at March 30, 2009 4:30 PM

13/10/10/8/8/8/8 7 rounds
Still don't have the kipping down but working on it.

Comment #331 - Posted by: Mark - New Orleans m/41/150#/5'7" at March 30, 2009 4:34 PM

5 Rds/110 PU

Comment #332 - Posted by: MJ @ Practice CF at March 30, 2009 4:37 PM

due to the setup of the city gym i was at i had to divide the workout into pullups and running instead of doing it together, oh well.

Pullups: As Many Rds. in 20 min.
Rds: 21
Total Reps: 70

400m Run: As Many Rds. in 20 min.
Rds: 8.5
Total Ran: 3400m

Swim:

900m

Comment #333 - Posted by: Tristan - m/26/195 at March 30, 2009 4:40 PM

1- 27
2- 23
3- 15
4- 18
5- 17
6- 200 meters when time expired

=100 pull ups

Comment #334 - Posted by: chris glatz at March 30, 2009 4:41 PM

age 19 bw 170

7 rounds even with 20 pullups each round. down a round from last time but up 11 pullups. keeping the pulups at 20 SUCKED! couldn't breathe

Comment #335 - Posted by: Chris S at March 30, 2009 4:41 PM

15,16,12,11,10,10 + 3/4 round the block
4 better than last time

Comment #336 - Posted by: Kyle A. at March 30, 2009 4:43 PM

M/25/135/5'11"

5 rounds
110 pull-up
130 is PR, off-day(FGB)I guess

Comment #337 - Posted by: CK at March 30, 2009 4:44 PM

23/m/180
17-10-6-9-8-8-6 (65) as rx'd, all strict

Comment #338 - Posted by: Julian at March 30, 2009 4:48 PM

M/25/135/5'9"

So I did 5 rounds, didn't count the pullups, about 8-10 per round. Didn't feel strong today, or yesterday for FGB - I think I need a rest day - haven't had a day off in over a week.

Comment #339 - Posted by: Stephen at March 30, 2009 4:49 PM

m/30/162

WOD as rx'd
1-30
2-30
3-20(my hands slipped)
4-21
5-20
6-25
CFT=146

Beat my old count of 118! I hope tomorrow has nothing to do with shoulders cause mine are dead.

Comment #340 - Posted by: Gimpy at March 30, 2009 4:51 PM

M/40/185

As rx'd:

31
17
16
15
16
15
Total: 110

I matched my PR though I felt like I was falling well short after the first round.

More better faster

Comment #341 - Posted by: Marty at March 30, 2009 4:53 PM

25, 20, 16, 17, 16, 13+7

I'm 45 today. Even on days when I don't impress myself with the intestinal fortitude I'd like to have displayed, how cool is it to being doing 100+ pullups and 1.5 miles in 20 minutes?

Have not done a set of 25 pullups in a while - amazing how much difference a half inch of difference in hand position makes in ability to generate pullups, and also in more/less wear/tear on hands. Paul

Comment #342 - Posted by: Apolloswabbie 6'2" 205 45 yoa at March 30, 2009 4:54 PM

M/43/6'0"/175
7 complete rounds
rowing instead of running
15 pull ups each round
last attempt was 8 rounds but only 13 pull ups each round

Comment #343 - Posted by: Allan at March 30, 2009 4:55 PM

5 Rounds (25, 20, 14, 12, 12) = 83
(67,53)

Comment #344 - Posted by: Hari at March 30, 2009 4:58 PM

31/M/190

7 rounds plus about 100 meters.

Pullups were

17
14
13
12
11
11
12

Comment #345 - Posted by: john g at March 30, 2009 5:07 PM

Attended the CrossFit 1 cert. in Charlotte this weekend and was absolutely FLOORED. An incredible experience worth every cent.
The instructors were first class and very helpful

Comment #346 - Posted by: Darin at March 30, 2009 5:08 PM

Ryan M/22/185/5'10

7 rounds (16, 15, 16, 14, 14, 13, 14 pull ups)

102 pull ups total, last time it was 85 pull ups.

Jake M/17/105/5'5

Second day working out so he did a modified Nicole, only doing 5 pull ups each round. For him, half of those pull ups were likely jumping pull ups. He did six and a half rounds(finished the run at the 20 min mark).

Comment #347 - Posted by: ryan u. at March 30, 2009 5:09 PM

7 rounds
13-10-8.5-7-7-5-5

Comment #348 - Posted by: Rockstar at March 30, 2009 5:09 PM

I attended the level 1 cert in charlotte this past weekend and I would like thank the crossfit staff so much for such a great experience. I hope to see you all again sometime in the future.

Thank you so much,
Jeremy Laviano

Comment #349 - Posted by: Jeremy L at March 30, 2009 5:09 PM

m/42/161/6'

37, 20, 20, 15, 12, 13, 12
last time: 22, 12, 12, 11, 8, 8, 8

f/33/135/5'6"

band assisted: 10, 7, 7, 5, 3

Comment #350 - Posted by: patrick at March 30, 2009 5:11 PM

M/27/6'1/171

(19/8/7/8/6/7/7/6) = 68

I wish I could explain the drop off after the first set.

Still couldn't have dreamed of doing this 2 months ago.

Comment #351 - Posted by: btaj at March 30, 2009 5:11 PM

Hey Paul, Happy Birthday you ol'flart!

Comment #352 - Posted by: bingo at March 30, 2009 5:12 PM

m/31/205/6'2"

7 rounds
12/11/11/12/11/12/12 for 81 total - weak.

Comment #353 - Posted by: apeppin at March 30, 2009 5:14 PM

As rx'd:

400m/21
400m/20
400m/17
400m/15
400m/15
400m

88 Pull ups

Comment #354 - Posted by: Woo - m/28/5'7/185 at March 30, 2009 5:15 PM

M/45/5'11"/192

6 rounds
12/10/11/10/10/10

Comment #355 - Posted by: Ken at March 30, 2009 5:15 PM

Playing catch up today, did "FGB".

Sub'd 12 lb ball for 20 lb. Gym doesn't have 20!

24/m/178

R1: 143
R2: 95
R3: 98

total 336

Comment #356 - Posted by: joe at March 30, 2009 5:18 PM

Actually managed to psyche myself out for this 3 times today:
1) tried to control the incessant sneezing and runny nose enough to run, failed until 4pm.
2) ran one 400 as fast as I could and walked out of the gym. My nose hurt so bad.
3) walked a few paces out the door, retrace the same steps back in the direction of the gym, repeat for about 5 mins and finally got my @$$ back on the treadmill

Somehow ended up with 8 rounds, 86 pull ups (12/10/10/10/10/12/12) PR by 17 Pullups, same number of runs. This is really one of my favorite combinations, I really dig the concept of using the pull ups as an active rest to pound out more runs.

Somewhere in the middle of that some rather large guy looks at me as I drop off the bar and says "Remind me never to piss you off"

Comment #357 - Posted by: Natalie f/21/5'2/135 at March 30, 2009 5:18 PM

5 rounds + 200m run
35, 20, 18, 17, 16

Comment #358 - Posted by: Thompson m/28/5'8"/135 at March 30, 2009 5:19 PM

#320 Cory, as far as I know, "max pullups" means do them till you either can't get chin over the bar or you fall off. :)

Charlie, awesome video! Happy Birthday!

Mary, you're the bomb...love the crawling, lol!

I'm doing this one tonight. Have to wait till the pool is open at the Y so my boy has something to keep him busy.

Comment #359 - Posted by: Cheryl 39/f/5'7"/180 at March 30, 2009 5:20 PM

21m170

as rx'd:
16 15 14 10 11 12 10 plus 200m for time. Total: 88. Weak.

21f120

jumping pullups:
15 15 14 12 12 11 19. Total: 98.

Comment #360 - Posted by: Alex P at March 30, 2009 5:22 PM

12
11
12
10
12
5
62 total

39m 5'8" male

Comment #361 - Posted by: brad at March 30, 2009 5:24 PM

as rx'd

50
35
30
30
30

Comment #362 - Posted by: MarcusG 5'9" 168 at March 30, 2009 5:24 PM

subbed HSPU for Pull ups
9 rounds + about 50 meters 43 HSPU
Couldn't do one HSPU 6 weeks ago so I'll take it

Comment #363 - Posted by: adam at March 30, 2009 5:27 PM

6rds
19
11
9
8
7
8

62

Comment #364 - Posted by: slap at March 30, 2009 5:29 PM

37M 6' 165#
6 rounds
1-21
2-16
3-18
4-17
5-16
6-15

Liked it but need better P/U bars. I wish I would have seen some of these posts prior, I know it would have pushed me to get one more round in

Comment #365 - Posted by: CrossFit Refugee at March 30, 2009 5:29 PM

as rx'd, 400m on treadmill/max PU (vs previous):
40(35) blew WOD, but PU PR I think
25(20)
20(22)
17(17)
17(21)
0(n/a) - buzzer hit as I got to PU bar, but finished 6th rnd of 400's.

total= 119(115)

PU bar to Treadmill was .04mi (one way), so I ran ~0.18-0.20mi on treadmill.

I kept thinking of this comment today and laughing to myself:

"I should go for 30 each round instead of blowin my wod at the start."
Comment #34 - Posted by: billy@sincitycrossfit

I've never heard that expression used so accurately, appropriately, and in no way offensively before. ha!

later,
b
m/32/5'8-1/2"/176

Comment #366 - Posted by: brian p at March 30, 2009 5:32 PM

CFWU x 3

WOD: Nicole As Rx'd:

7 rounds - 7,5,5,5,5,5,5

M/39/6'1"/149

Comment #367 - Posted by: Dean at March 30, 2009 5:35 PM

430m Run + 20# Vest

30
12
13
11
15
10

Comment #368 - Posted by: Ben-M/21/165 at March 30, 2009 5:42 PM

As Rx'd: 5 Rounds of 400m run on treadmill and did 15, 17, 17, 13, 10 pullups per each round. First time doing Nicole so I was proud of my results

Comment #369 - Posted by: Jason McGee M/19/5'8/168 at March 30, 2009 5:45 PM

Five rounds: 83 total

Round breakdown as follow (I think):

20 (PR)
17
13
15
18

Comment #370 - Posted by: Will C at March 30, 2009 5:45 PM

I'm a really slow runner:). Substituted jumping pull-ups (since I haven't gotten a dead hang yet).

5 rounds
16/14/12/8/3 = 53 jumping pull-ups

Comment #371 - Posted by: k8 at March 30, 2009 5:46 PM

29/m/185

23, 15, 13, 14, 13, 13, 10 = 101

All PUs were chest-to-bar. Previous PR (not chest-to-bar) was 102. Felt strong.

Comment #372 - Posted by: Esteban - CrossFit Nasti at March 30, 2009 5:47 PM

Had some treadmill issues, and my hands slipped off of the pull-up bars, but no excuses.

15
12
10
12
10
10

Total:
69 (not PR)

Comment #373 - Posted by: Smash at March 30, 2009 5:48 PM

23 m/6'/175

11 rounds 20:29

13, 8, 5 for the other 9 rounds.

All strict pullups since I cant do kippins really yet.

Comment #374 - Posted by: CDN Army guy at March 30, 2009 5:48 PM

22,15,10,10,10,12
total 79 (pr) previous 72
2:49 left, so tried to rest on last round to maximize pullups figuring I wouldn't get a seventh round.

Comment #375 - Posted by: BPemberton at March 30, 2009 5:48 PM

6 rounds
12-8-6-7-6-7=46 total

Comment #376 - Posted by: pgsponge at March 30, 2009 6:00 PM

15-10-6-8-7-5-9 + 400m

deadhang p/u's

Comment #377 - Posted by: Clack_Attack at March 30, 2009 6:01 PM

m/28/170

as rx'd
6 rds
20
15
15
12
15
8 ran out of time

85 total

Comment #378 - Posted by: ....4 minutes later at March 30, 2009 6:03 PM

Not as Rx. Big cold rain going on. So did
AMRAP in 20 min of:
500m Row
Max Pullups
4 rounds

Big difference. Also had 2 people and 1 rower and 1 pullup bar. For pullups we counted only those pullups completed b/4 failure, but then continued until the rower was done. OUCH!!!!

Comment #379 - Posted by: WP m/44/69in/175 at March 30, 2009 6:07 PM

First time doing a Crossfit workout! Hopefully the stats will improve post haste.

10, 7, 7, 6, 6 = 42. Gotta bring that number up.

Comment #380 - Posted by: Josh at March 30, 2009 6:07 PM

25
21
16
15
15
14
=106

Last time 100.

Sweet.

Comment #381 - Posted by: tooljunky m/27/175/5'10" at March 30, 2009 6:09 PM

2 rounds cfwu x 10, 15 on ghd situps

400m-17 pullups
400m-10 pullups
400m-10 pullups
400m- 7 pullups

25 ghd situps

dead tired, took 2 weeks off to let body heal now i'm back. Not very good first wo but better than i thought i would do.

Comment #382 - Posted by: Pete 31/m/5'8"/175 NM at March 30, 2009 6:10 PM

m/27/180

14
12
12
11
12
All Strict PU

Comment #383 - Posted by: Milo at March 30, 2009 6:14 PM

As rx'd
6 rds: 22,17,10,12,15,15 = 91

Comment #384 - Posted by: IronMike m/26/5'10"/167 at March 30, 2009 6:17 PM

8 rounds and 100m

10+10+9+7+9+8+7+8 = 68

First time with this WOD. Fun! Hoping for 90+ next time around.

Comment #385 - Posted by: John Elstad at March 30, 2009 6:17 PM

Male/27yrs/6'0"/177lbs

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

25-25-25-25-25-24-23-20

8 Rounds and 192 Pull-ups (PR)

Gamed this one a bit trying to get a PR. Set the treadmil to 9mph, 400's were 1:41 each time and then I just tried to hit 25 on the pull-ups each time and then rested until my watch hit 2:30.

Comment #386 - Posted by: JacobSZ at March 30, 2009 6:19 PM

Fight Gone Bad

Me
40# BB Thrusters, 75# SDLHP, BJ 16",75# PP, Run

79,79,75 = 233 total

Son
20# BB Thrusters, 45# SDLHP, BJ 16", 45# PP, Run

87, 91, 98 = 276 Total

Ty for the kick in the a$$. Yea, you know I'm talkin to

Comment #387 - Posted by: Jeff - Bucks County at March 30, 2009 6:22 PM

Complete in 20 minutes:
rope jump 2 minutes
Max rep 12.5# weighted Pull-ups


7,7,7,7,4

Comment #388 - Posted by: praus at March 30, 2009 6:22 PM

I was a little bit mad didn't wanna train but anyway

40
32
25
25
25
31= 178
Yesterday's wod kill my shoulders

Comment #389 - Posted by: s'more at March 30, 2009 6:23 PM

I was a little bit mad didn't wanna train but anyway

40
32
25
25
25
31= 178
Yesterday's wod killed my shoulders

Comment #390 - Posted by: s'more at March 30, 2009 6:23 PM

M/43/185/5'9"
Sub'd 500M rows for 400M runs
20-16-15-15-15-15

Comment #391 - Posted by: Alan at March 30, 2009 6:25 PM

M/29/5'11/180

As rx'd
6 rounds
pull-ups: 21,17,14,11,9,8

My wife has been bitten by the Crossfit bug, and I love it! She did her 7th WOD today and is still going strong. Hard to believe she just had our second child 10 weeks ago. We are even thinking about going to a cert for our anniversary this fall. oh yeah...

Comment #392 - Posted by: m cowboyd at March 30, 2009 6:25 PM

cfwu x2

L-pull-ups need lots of work, so I sub'd them in instead of kipping.

9,9,8,8,8,10
total 52

Comment #393 - Posted by: Joe Venuti 42/M/5'10/178# at March 30, 2009 6:27 PM

***FRAT***

#101 fat tony
I did my best! You got a tad more running in than me but I got a few more pull ups. Give and take!

#116 Playoff Beard
There is no weak brother! It's you against you! As long as you did the best you could there is nothing to be bummed about. You're a Crossfitter so you're already stronger than most people could dream of being

#173 Herm
You're the man and a BAMF for all that one arm craziness! 5 and a half minutes faster??? I'd say that's quite substantial lol

#274 s'more
Don't beat yourself up buddy! Your legs are fine! Heck you beat me on pretty much everything!

#327 Strong Lil Pony
Gettin stronger on those pull ups girl :) I'm likin it!

#341 Appoloswabbie
Happy Birthday dude!! That's so awesome!

Comment #394 - Posted by: Eric Gohl 22/5'10/162 at March 30, 2009 6:28 PM

As Rx'd: 7 rounds

400s: 70 75 80 82 90 75 77
Pullups: 29 19 13 11 15 25 19

Looking forward to tomorrow!

Comment #395 - Posted by: Anthony_CP! at March 30, 2009 6:30 PM

8 rounds done in 21 minutes
6 pull ups, 5, 4, 4, 4, 4, 4, 4

Comment #396 - Posted by: Danny Struck at March 30, 2009 6:32 PM

25/18/15/15/15/15: 103 pr by 18

Comment #397 - Posted by: amped 34/M/190/6' at March 30, 2009 6:32 PM

6 full rounds, plus a complete run. First Nicole.

25
16
11
11
11
11
Total = 85

Comment #398 - Posted by: David E at March 30, 2009 6:33 PM

A.M
Four rounds, each for time of:
800 meter run (Thursday's WOD)

2-2.5 min rest intervals
1 - 3:58
2 - 3:33
3 - 3:39
4 - 3:31


P.M
10 rounds for time of:
10 Pull-ups
10 Ring dips (Friday's WOD)

Subbed 3:1 bar dips
Only 8 rounds

31:44

Comment #399 - Posted by: Keith M at March 30, 2009 6:35 PM

F/38/139ish/5'4"
1 deadhang+ 8kips
10 kips
8 kips
8kips
9 kips
8 kips in 19:19.
Done at home. Pretty sure this is a PR for rounds.

Comment #400 - Posted by: Camille at March 30, 2009 6:36 PM

6 rounds

32
17
15
17
15
16

112 PR from 101

Comment #401 - Posted by: Brett_nyc at March 30, 2009 6:36 PM

CrossFit Warm Up
W.O.D.:
Total 2 miles and 168 pull ups

Comment #402 - Posted by: Thomas Baklayan at March 30, 2009 6:40 PM

M/33/185

Nicole
6 rounds complete
1-30
2-26
3-28
4-20
5-20
6-22
Total: 146 PR 6 400 meters what a day!!
Great job today Gimpy n Pebble !

Comment #403 - Posted by: Browler!!! at March 30, 2009 6:41 PM

...on the streets and some fat scaffolding

Comment #404 - Posted by: Brett_nyc at March 30, 2009 6:41 PM

18/F/133/5'7"

Pull ups done on assistance machince. Running as Rx. 10 7 7 7

First Day of Crossfit!

Comment #405 - Posted by: Schmidty095 at March 30, 2009 6:41 PM

21,18,14,14,14

81 total
previous 72

M/39/150

Comment #406 - Posted by: Ticotexas at March 30, 2009 6:42 PM

ERIC- dude I am flying to michigan (with my bazillion miles) and having you MAKE me do these kips! I am doing something now that resembles a butterfly kip (don't even ask how I skipped regular kipping) but its just really low- I can't get up to the bar... I am opening my chest when I swing forward and then I kinda pull up and "roll forward and up" but there isn't much "up"... this is SO frustrating, I am dancing all around it... I am so close.... argh!(pirate noise)

I started this on Saturday and have been jumping up on the pull up bar and doing this weird rolling wave, I know I am NOT doing a regular kip, I am just all discombobulated over this. I am making a video and posting it on youtube when I finally get this mutha. I am mad!

How do I get higher? Do I just keep chippin away at this and the height will come? SHould I go back to jumping into kips. I am doing these from a dead hang, and then start swing feet back, hips forward...

Comment #407 - Posted by: Strong Lil Pony! at March 30, 2009 6:43 PM

Great Cert in Charlotte this weekend. Unbelievable group of trainers. Outstanding knowledge, motivation, and enthusiasm proving why CrossFit is the best!

Comment #408 - Posted by: Andy_B at March 30, 2009 6:46 PM

"Nicole"
16 + 15 + 13 + 20 + 16 + 15 = 95 ... and 200m at the end.

Great WOD. Somehow I've missed Nicole up until now, so this was my first time.

Comment #409 - Posted by: TonyTheChiro (40yo, 5'10", 162lb/74kg) at March 30, 2009 6:49 PM

Mary,
That was an amazing performance. I was especially impressed by the kip on the hands-only climbs. Hopefully, I can watch and learn.

Burpee mile's too much of a good thing. Let us know when you recover, Charlie.

Comment #410 - Posted by: buretto at March 30, 2009 6:52 PM

m/35/154
as rx'd 6 rounds
26
20
20
20
20
17
total = 123
learning the butterfly pullup can only get 10 in a row. Good job gimpy and browlla, this wont last long so enjoy

Comment #411 - Posted by: pebble at March 30, 2009 6:57 PM

30/m/198

6 rounds on treadmill.
99 pull-ups total (22, 17, 15, 15, 16, 14)

same exact pull-up total as last time. one more pull-up? I can't get ONE more pull-up??

Comment #412 - Posted by: SAT at March 30, 2009 6:58 PM

31
18
15
15
12
15

Total=106

Happy Birthday Paul!

Comment #413 - Posted by: Vince S at March 30, 2009 6:58 PM

M/40/193

Not "Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Ring Dips

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

total = 63


Comment #414 - Posted by: toby or not toby at March 30, 2009 7:01 PM

6 complete rounds + 400m run in 19:53

Pullups: 107 total
27
19
15
15
15
16

Comment #415 - Posted by: Chris O m/28/174 at March 30, 2009 7:02 PM

run first
22-15-12-11-11-10-10

91 total; 89 previous

Comment #416 - Posted by: narco at March 30, 2009 7:03 PM

Too cold to run outside, sub'd run with 50 alt. leg lunges:

1-27 (PR)
2-10
3-10
4-10
5-10
6-10
7-10
8-10
9-10
10-10
total - 117
lunges were a catch 22, they went quicker, but i had less time to recover

Comment #417 - Posted by: Arthur m/34/5'11"/171 at March 30, 2009 7:08 PM

27m/6'6"/225

7 rounds 117 pullups


Comment #418 - Posted by: Sly Dawg at March 30, 2009 7:09 PM

28
15
15
10
11
15 + 400m

94

Comment #419 - Posted by: kg at March 30, 2009 7:13 PM

9,7,6,5,6,5,5

Comment #420 - Posted by: Maurkov at March 30, 2009 7:16 PM

M/30/5'10"/195

15
14
8
12
12

Comment #421 - Posted by: Ryan W. at March 30, 2009 7:21 PM

m/19/170

track was weird...each was over 400

20
10
10
15

trying to get back into it...

Comment #422 - Posted by: Ed at March 30, 2009 7:26 PM

First time experiencing a Nicole, fine lass..
M/58/280
Set my scorecard up with an optimistic 6 rounds...
Did 3, 250lb assist on pullups
400M/52
400M/36
400M/32
200M

Comment #423 - Posted by: tmorro at March 30, 2009 7:27 PM

Completed five rounds with 48 pull ups.

Comment #424 - Posted by: 218 at March 30, 2009 7:29 PM

27
18
15
15
14
13
----
102

Comment #425 - Posted by: Steven Willis (M/21/5'9"/170) at March 30, 2009 7:33 PM

8 rounds 105 pu's took 20:03 pushed hard for last run. wu=30 mins stairs lvl8

last time: 9/2008
7 rounds, 99 pu's....had enough time to get 1 more pu if I pushed harder!

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

Comment #426 - Posted by: gregev at March 30, 2009 7:36 PM

So is it better here to get more running in and more pull ups per round or what equal most power output? I ran 6 rounds +300m. and got 101 pull ups. Last time I ran 7 rounds and got 95 pullups. I felt like a I pushed a lot harder this time. Not sure but curious on input.

Comment #427 - Posted by: Glenn McElfresh (m/18/192) at March 30, 2009 7:39 PM

Back squats
280 x 10


FGB
352

Pretty good day

Comment #428 - Posted by: Jeff at March 30, 2009 7:40 PM

400+ mtr run

4 rounds

10
2:03
6
2:24
6
2:26
5
2:21

Comment #429 - Posted by: mjr at March 30, 2009 7:40 PM

started with pullups

25
20
20
18
15
18
15
-end w/no 400-

20:08

Comment #430 - Posted by: RIAZ ALI-24m/180/6'2'' at March 30, 2009 7:41 PM

7 rounds, 10 body rows every time

Comment #431 - Posted by: gwg at March 30, 2009 7:42 PM

Crossfit Strength Bias
front squat: 5 sets of three
135,155,175,190pr, no 5th set due to pr
back squat: 1 set of 15 @ 140#
cindy: 10 rounds + 5 pullups in 9:40


M/19/190#/6'4''

Comment #432 - Posted by: Captain Crunch at March 30, 2009 7:44 PM

M/24/160#/5'7"

So I'm not sure if I PR'd on this or not.

Here's last time:
7 Rnds - 24, 20, 15, 14, 13, 13, 12, + 12M
Total: 111
However, I ran on an elliptical so that's easy

Today was as follows:
5 Rnds - 33, 21, 20, 18, 21 + 80M
Total: 113
Subbed 500M Row - much harder.

So I did less rounds but more pullups with a harder "run." Is that a PR? or just my real benchmark?

Thoughts?

Comment #433 - Posted by: Ransom at March 30, 2009 7:49 PM

6 rounds
12-12-12-10-8-10
did kipping pullups
was puffing for air at the end!

Comment #434 - Posted by: Go at March 30, 2009 7:58 PM

6 rounds 16/11/9/12/11/6

Comment #435 - Posted by: Brad at March 30, 2009 7:58 PM

7 rounds

20 PUs every round except round 7 where i got 10 (ran out of time)

Comment #436 - Posted by: Deepak 5'11"/167/m at March 30, 2009 8:10 PM

5 rnds
13-9-12-8-9

My kipping is still a work in progress hence the uneven reps.

Comment #437 - Posted by: Mattel m/40/190/70 at March 30, 2009 8:12 PM

m/39/5'4"/142

As rx'd: 6 rounds
30 21 17 15 15 16 = 114

PR by 6 reps. Time expired at about 50m into the 7th round run.

Comment #438 - Posted by: FnTX at March 30, 2009 8:13 PM

as rx'd on treadmill with 1% incline

1) 20
2) 12
3) 8
4) 8
5) 8
6) 10
7) 10

total: 76

Comment #439 - Posted by: bill b at March 30, 2009 8:16 PM

3rd time with this wod

1st time

24
15
14
12
10

75 total

2nd

26
17
15
12
12

92 total

today

28
18
15
14
14
12

101 (PR)

I guess Crossfit works..lol..of course it *&&&ing works.

dtmissoula

Comment #440 - Posted by: dtmissoula at March 30, 2009 8:18 PM

6 and a half rounds
15, 10, 10, 8, 7, 8, +400m

Comment #441 - Posted by: Strohs M/47/6'/182 at March 30, 2009 8:19 PM

51 yom/5'10"

WU: 5 min easy rowing

Accidentally scaled run to 315m due to buffoonery with the GPS. Was trying to measure a 400m run on the road in front of my house, but screwed it up. Didn’t realize my mistake until the first run when I ran “400m” way too fast. Remeasured the run after the WOD.

Round - Push Ups
1 - 2 no assist
2 - 7 light Iron Woody band
3 - 11 med Iron Woody band (IWB)
4 - 10 med IWB
5 - 8 med IWB
6 - 8 med IWB
7 - 8 med IWB

Comment #442 - Posted by: Charlie at March 30, 2009 8:30 PM

6 rds 21:03 w/ 21,16,15,12,12,12=88 pu, 8 mph
6 rds 22:13 w/ 21,16,12,10,12,10=81 pu,8 mph 9/24/08 vs
6 rds 22:29--20,10x5 pu, ran 8.7mphx1,9mphx5 9/27/07
5 rds+400m 21:25 20,14,10,11,11 = 66 8/10/07
5 rds 60 pu + 400m 21:26 12/11/06

10 min ellip wu 20/20. m/52/171.


Comment #443 - Posted by: kevin o at March 30, 2009 8:34 PM

16,12,13,15,15,14
main motivation on PU was to avoid the run

Comment #444 - Posted by: Allie 38/170/M at March 30, 2009 8:36 PM

9-7-6-6-5-4

Comment #445 - Posted by: Rob / 33 / 70 / 170 at March 30, 2009 8:43 PM

m/63/196
"Nicole"

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

12-11-8-9-7, plus 375 meters New PR!

Comment #446 - Posted by: peejay2 at March 30, 2009 8:47 PM

Charlie, did you or anyone there count the number of burpees in the mile?

Comment #447 - Posted by: Vince S at March 30, 2009 8:50 PM

5 rounds

26
21
22
20
16

85 pullups

Comment #448 - Posted by: Marc_Edm at March 30, 2009 8:56 PM

As Rx'd
18-16-9-15-12-12-11 Total 93 Distance 1.75mi
seven rounds

Comment #449 - Posted by: Henry M/33/190/6'2"/@ 5280' elevation at March 30, 2009 8:57 PM

CFWU
Situps on steep decline
7 pullups and dips

WOD
Complete as many rounds in 20 minutes as you can of:
Run 400 meters (2d and 3rd rounds did ~1:45 on the elliptical)
Max rep Pull-ups

6 rounds plus .09 miles

5/3/5/3/3/3 - 22

Nice improvement over 080924, but I nearly died after the 5th round of running and nearly puked when it was over. Pushed that speed really fast and had to dial way back for the last 2.

Comment #450 - Posted by: rbst m/33/5'10"/190 at March 30, 2009 8:57 PM

as rx'd 6 rounds total in 20 minutes, blew my calf after round 3 had to walk the last 3 rounds of 400m.

14 pu
10 pu
10 pu
8 pu
9 pu
8 pu

Comment #451 - Posted by: Jamie M/30/175/5'11" at March 30, 2009 8:59 PM

m/20/160/5'9"

5 rounds
25-20-20-20-15 for 100 total pull-ups

Comment #452 - Posted by: JohnFahn at March 30, 2009 9:02 PM

I ran on our jiu jitsu mat 12 laps = 400 meters LOL

10/6/6/6/5/5/5/4

8 rounds 47 pullups

Comment #453 - Posted by: Doug at March 30, 2009 9:02 PM

3/30/2009
.25 mile run (2.0, treadmill)
max kipping pullups

7 rounds:
25, 15, 16, 15, 15, 13, 13 = 112

19:31


previous:
1/30/2009
62 strict pullups
8 rounds
19:48

11/19/2008
59 strict pullups
7 rounds
18:15

Comment #454 - Posted by: johnathon in seattle 27/5'8/157 at March 30, 2009 9:14 PM

m27/6'/207
CFWU
9 rounds
96 pull-ups

Comment #455 - Posted by: B Shaw at March 30, 2009 9:17 PM

CFWU -pullup +pushup

on treadmill

On my first 1/4 mile attempt, the treadmill malfunctioned at .21 mi and approx 58 sec. I restarted and only got to .14 mi at 58 sec. due to a very slow wind up on the treadmill. I restarted again and got it right.

1:35 6 pull ups
1:40 5 pull ups
1:51 5 pull ups
2:03 5 pull ups
2:05 4 pull ups
2:12 5 pull ups

Comment #456 - Posted by: Darren 37m/5'10"/225lbs at March 30, 2009 9:18 PM

The level 1 cert at CrossFit Charlotte was amazing. Thank you, Coach Andy and family for the wonderful hosting and teaching. Thank you Drew, Chuck, Mike G, Pat, Jenni, Joe and Justin for a great cert. Everyone one is so impressive and a real blast to workout with and learn from. Thanks guys!

Comment #457 - Posted by: Monica"Peanut"Minter-CrossFit Myrtle Beach at March 30, 2009 9:19 PM

4 rounds
pull ups 15, 18, 15, 15

Comment #458 - Posted by: Aaron Alcock at March 30, 2009 9:43 PM

m/48/178

Run, 440 yards, 1:32/1:48/1:49/1:33/1:52/1:48/1:44
Pull Ups, 26/17/11/10/12/10/12
7 Rounds/98 Pull Ups/19:28 Total Time

Tried to get 8 rounds but ended up running out of gas. Think I will slow down the runs next time to get 6 solid rounds with more pull ups per round.

Previous Scores:
7 Rounds/93 Pull Ups/20:00 Total Time/081119
7 Rounds/111 Pull Ups/19:34 Total Time/080924 (PR)

Mama and the kids took the day off.

Comment #459 - Posted by: Spanky at March 30, 2009 9:44 PM

m/36/220/5-11

I wasn't gaming but I should have gone harder. I lose focus after about 10 minutes

1:56/15
1:57/8 (Went to reset hands and put my feet down. Dang)
1:56/12
1:58/15
1:53/10 (sweaty hands)
0:42/160M

The run felt easier. I should have pushed harder. Next time I'm bumping the speed up to 8. Transition time is killing me.

Comment #460 - Posted by: jakers at March 30, 2009 9:48 PM

subbed row 500 for run 400

started with rowing did seven and a half rounds with kipping

20
15
12
10
10
10
10

Comment #461 - Posted by: nathan m/29/5'9"/165lbs at March 30, 2009 9:51 PM

Subbed 500m rows - 7 rounds:

3
4
3
4
4
4
3

25 total.

Comment #462 - Posted by: MikeB 5'10" / 38yo / 206lb at March 30, 2009 9:56 PM

as rx'd
7 rounds + 50m
20,15 10,12,12,12,12
total 93

Comment #463 - Posted by: Troy at March 30, 2009 10:04 PM

23/m/172lbs/70"
Nicole as Rxd
6 rounds
1-25
2-20
3-20
4-15
5-15
6-15

Comment #464 - Posted by: Eric -Fairbanks, Alaska at March 30, 2009 10:14 PM

I subbed a 100 m freestyle swim for the 400 m run. I got 6 rounds 3 or 4 pullups each time, no kipping, it got really hard to do the pullups with the swimming lat burn

Comment #465 - Posted by: Adam at March 30, 2009 10:15 PM

Happy Birthday Paul, it is an accomplishment to be able to do this insanely physical regimen at any age, but I have much respect for the *older* crossfitters. I checked logsitall.com, for FGB yesterday, and a 51 year old guy has a 495- or something insanely high like that!

I think the "400m" mapped out outside of the garage is much longer than 400m, but:

25-25-20-20-20-run 350 before time was out.

Total= 110

Comment #466 - Posted by: Gene m/29/5'11"/176 at March 30, 2009 10:29 PM

5 Rounds complete in 20:15
61 pull ups total
15
15
7 (tried reverse grip...bad idea, apparently)
12
12

Comment #467 - Posted by: Brad/36yom/509/170lbs at March 30, 2009 10:50 PM

Five rounds with Nicole. 18,17,15,12,17

Comment #468 - Posted by: Andoryu in Japan at March 30, 2009 11:11 PM

New Globo gym was packed so I just did Fran instead as RX'D

10:41

-2:17 from my old time a few weeks ago.

Comment #469 - Posted by: Drew Davis at March 30, 2009 11:39 PM

M/26/200lb.
17,17,15,13,10,15

Comment #470 - Posted by: nipper at March 30, 2009 11:56 PM

#468 Drew, Congratulations on the Fran PR!

---
Warmup:
Run 400m
Row 200m
---
then 2 rounds of:
10 squats
10 push-ups
10 hip extensions
10 dips (assisted, 80 lbs assist, bad shoulder today)
---
misc stretching/ROM to get the kinks out

Just did a long run yesterday, so I did..

"Rowing Nicole"

Row 400 meters
Max Pull-ups (assisted PU machine, 106# assist)

16/14/12/13/+329 meters

Did the CF Cooldown (lying on the floor in a puddle of sweat) and more stretching and a little therapeutic hot tubbing afterward.

I normally don't use that much assist or do so poorly on the assisted pull-ups, but I've been trying to learn the unassisted kip, and tweaked something in my right shoulder (my fault, bad form!). I tried to pick a weight that would get me in the same rep zone as those doing unassisted, without pissing off the shoulder injury more than necessary.

If you're like me and still using assisted pull-ups or a band, try this Rowing sub some time! My legs were jelly after the rowing, and the machine I use has the lever you stand on with your feet. It severely limited the number of PUs I could do. I went until I either couldn't hold onto the bar or my legs were shaking so bad I couldn't do any more. GREAT workout!

Comment #471 - Posted by: Cheryl 39/f/5'7"/178 at March 31, 2009 12:23 AM

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

Comment #472 - Posted by: Matt M (42M, 5'8", 185) at March 31, 2009 12:41 AM

5 rounds in 14 minutes, could not do anymore
10,10,10,10,10

Comment #473 - Posted by: tyomacho 25M 6' 200 at March 31, 2009 1:05 AM

m27/183/86kg

as rx'd
12 rds

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

Comment #474 - Posted by: Tim at March 31, 2009 2:17 AM

5 rounds
23-21-15-15-15

Comment #475 - Posted by: TomO/42/M/200 at March 31, 2009 2:38 AM

Not as good as I had hoped...slick bar

7 rounds as rx'd
8,6,7,7,7,7,6

First time getting to run in at least half a year and no shin pain!

Comment #476 - Posted by: Amanda_Spann at March 31, 2009 2:44 AM

Body just needed a break so I did functional movement skill drills and a crap load of PNF. I can continue to lean out on 14 blocks for the next four to five weeks, but I definately need to try 2x fat to see if it helps improve performance. Currently, I am getting a bit too fatigued during the day and my workouts are suffering.

Comment #477 - Posted by: Michael F. at March 31, 2009 2:45 AM

M/32/197/5.11
WITH 40 LBS VEST
12
11
11
10
10
11
TOTAL 63pull ups.
5 min rest
10
10
10
10
8
9
total57 pull ups
ALL RUNS OUT SIDE Semper Fi

Comment #478 - Posted by: CLIFFY at March 31, 2009 2:49 AM

As rx'd @ alphen ad rijn

25 - 15 - 15 - 15 - 14 - 12 - 7


Comment #479 - Posted by: Michel van Grinsven at March 31, 2009 2:53 AM

Fantastic show guys,
As a guy who has the degree, the certs, and all the globogym training your program was the most engaging and complete real world/real results smeinar I've ever attended. You've assembled a great coaching staff that are walking the walk and it was a pleasure to work with you.
Dave Finlay

Comment #480 - Posted by: Dave Finlay at March 31, 2009 2:56 AM

33/M/180

19
10
10
8
8
7

Total 62

Miss PR in pulls by 1 and completed 7th rd 400m

Comment #481 - Posted by: M. Ely at March 31, 2009 2:59 AM

32/M/155

21
21
15
15
14
12
12

Total 110

First time doing this workout.

Comment #482 - Posted by: Brian at March 31, 2009 3:34 AM

Question?
I have been at crossfit here in the desert for about three months. My biggest hurdle has been pull-ups. I can't hold a grip beyond 10 reps and when kipping, nothing beyond about 6. I havae tried wrist wraps and they only help me to about 15 and I begin slipping. We can't use chalk here and for an exercise like this one I need to hang on. Any advice??? Thanks.

Comment #483 - Posted by: Jason at March 31, 2009 3:41 AM

m/30/ 195/ 6'2"

did 5 rounds of pullups and 6 of running:

1- 45
2- 31
3- 28
4- 21
5- 20

finished the run.. had like 3 secs to spare till 20 mins.

I only ran .23 on treadmill due to having to run all the way across the gym and then up the stairs to get to treadmill..:(

Comment #484 - Posted by: Wags at March 31, 2009 3:45 AM

m/44/175

6 rds

17,13,11,10,8,8= 67 pull ups

Comment #485 - Posted by: Stu at March 31, 2009 4:17 AM

41,20,15,17,20,20

Comment #486 - Posted by: JoeCam 34/M/184 at March 31, 2009 4:18 AM

Attended the Level 1 Cert in Charlotte this past weekend. Did my first muscle up thanks to the outstanding instruction and coaching by the east coast crew. Lots of good information that tied all the reading I've done together. Still sore after the weekend.

Comment #487 - Posted by: John Guerrero at March 31, 2009 4:33 AM

25
25
25
25
15

PR by 5 on treadmill

Need to get that 6th round in next time

Comment #488 - Posted by: Rosie in Atl at March 31, 2009 4:44 AM

6 rds running, 5 rds pullups

Pullups: 18,15,14,14,13 = 73 total

Comment #489 - Posted by: cbrust m/41/68"/195 at March 31, 2009 4:55 AM


PB:
9 rounds - 12-10-11-11-10-11-11-7-11
94 Pull ups

081119 -
8 rounds
91 total

Comment #490 - Posted by: Ian - SK Busan M/27/155/5'11 at March 31, 2009 4:56 AM

7,6,7,7,6,6

Comment #491 - Posted by: drew at March 31, 2009 5:33 AM

M/40y/68"/155# GEORGE
WOD: "Nicole" as Rx'd

1:37 21
1:48 9
2:01 11
2:16 7
2:14 11
2:12 Alarm rang at 1:44 into the last run

PU Total: 59

Comment #492 - Posted by: George Hernandez in Chicago M/5'08"/40y/154# at March 31, 2009 5:38 AM

Blain - 36,22,18,18,15,16 - 125
m/41/175/68"
Ryan - 15,15,15,10,10,10 - 75
m/30/185/75"
Gunnar - 28,22,18,16,15,15,14 - 128 + 300m

Comment #493 - Posted by: gunnar at March 31, 2009 5:39 AM

Marine CFT. I passed (what a surprize).

Comment #494 - Posted by: JPW at March 31, 2009 5:41 AM

15
20
15
11
12
6
total 79
first round was strict pullups and ran out of time on the last round

Comment #495 - Posted by: Tyler Scott at March 31, 2009 5:53 AM

m/6'1"/195/40yo
6 rds and change on the run - 10, 10, 8, 8, 7, 6 = 49

Comment #496 - Posted by: Starkey at March 31, 2009 5:56 AM

as r'xd

6 rounds

pull-ups: 21, 16, 14, 11, 13, 10 = 85

Comment #497 - Posted by: smitrock at March 31, 2009 5:58 AM

25
15
12
10
10
10
7
8

Comment #498 - Posted by: David Winsinger at March 31, 2009 6:02 AM

m/40/6'0"/191

8 rounds + 300M

22/12/10/9/8/8/9/10 = 88

Comment #499 - Posted by: Jeff H at March 31, 2009 6:04 AM

6rds 49 put total

Comment #500 - Posted by: Starkey at March 31, 2009 6:04 AM

Only able to do 2/9 (.222) miles instead of 400m (.248 mile) due to track length and position of pull-up bar.

7 rounds + 2/9 mile (still did the pull-ups but not in time

26/16/18/16/16/14/12/(14 after 20 min.)

Comment #501 - Posted by: nick M/25/205/6' at March 31, 2009 6:12 AM

attended the cert in Charlotte... AMAAAAAAZING!! Got way more out of it than I could have imagined. Thanks to the staff and attendees!!

Comment #502 - Posted by: Hillary M at March 31, 2009 6:15 AM

32-22-16-15-10+200m

Comment #503 - Posted by: Shawn at March 31, 2009 6:29 AM

400 x 8 Rnds: Total time 20:40
P/Ups x 7 Rnds: 34/20/16/12/16/13/17. Total: 128.
FOB Union III

Comment #504 - Posted by: Xman at March 31, 2009 6:36 AM

7 rounds
treadmill 1% incline : 14,14,14,13,12.5,12.5,12.5kmh
21,15,11,9,9,9,7 pullups

Comment #505 - Posted by: Tamas at March 31, 2009 6:38 AM

m/39/67"/186#

“Nicole”

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

400 meters x 6
Pull-ups 17,15,16,11,10

Comment #506 - Posted by: Anthony Rubino at March 31, 2009 6:46 AM

Nicole

6 rounds

35,21,22,20,20,17 = 135

Comment #507 - Posted by: DBinCO m/26/173/5'10'' at March 31, 2009 6:56 AM

Completed 6 rounds of this event.

Pull - ups
1. 10
2. 8
3. 8
4. 8
5. 8
6. 10

Comment #508 - Posted by: Smartie at March 31, 2009 7:10 AM

First time with this

As Rx'd on a 400 meter track

15
15
12
10
10
10
12
and 400 meters

Total=84PU and 2 miles

Comment #509 - Posted by: peyton knippel at March 31, 2009 7:15 AM

m/43/213

completed 6 rounds + about 100 meters

11, 12, 10, 9, 8, 8

better than last, but still room for lots of improvement

Comment #510 - Posted by: sking at March 31, 2009 7:17 AM

ugh

6 rounds
16
14
15
15
15
8-ran out of time

run walk last 3 runs. is it better to run fast as long as you can/walk or to jog slower without any walks? or do we just go for max rounds in 20 min-run walk or crawl?

Comment #511 - Posted by: mtvet/44/6'/218 at March 31, 2009 7:21 AM

as rx'd:

6 rds (22; 12; 12; 12; 12; 12 total = 82)

Comment #512 - Posted by: Zeb G at March 31, 2009 7:21 AM

10, 15, 12, 10, 10, 10 no run

Comment #513 - Posted by: npl at March 31, 2009 7:24 AM

In Saudi. First Nicole. Dead hand chins.... couldnt kip due to cruddy Saudi gym setup!
1. 15
2. 12
3. 13
4. 10
5. 12

TOTAL- 62
Felt smoked from the start. After a week off too. WTF!?

Comment #514 - Posted by: Laurence of Arabia at March 31, 2009 7:25 AM

6 rds 30, 25, 21, 21, 21, 21
finished in 19:01 too tired to run anymore
march 31, 2009

Comment #515 - Posted by: Joe/m/28/5'10''/188 at March 31, 2009 7:27 AM

why is Drew so intrigued with the way Pat smells?

Comment #516 - Posted by: craige k at March 31, 2009 7:44 AM

400's at 10.4 - 10.9 mph
18
15
11
11
9
9
Total pull ups 73

M/42/6-1/200

Comment #517 - Posted by: Greg at March 31, 2009 8:06 AM

M/35yrs/150#

24
20
20
20
20
11=115

W\35yrs/125#

40

Comment #518 - Posted by: Windycity at March 31, 2009 8:16 AM

rip! went the callus

m/24/5'6"/160

in 15:00 minutes
36
28
26
16 then rip!!! pain, stopped.

Comment #519 - Posted by: tucks at March 31, 2009 8:22 AM

as rx'd

6 rds
26
17
18
15
17
18

compared to: (11/19/08)

5 1/2 rds

14
14
15
15
13

Comment #520 - Posted by: jpizzle at March 31, 2009 8:25 AM

7 rounds completed. Time expired in 8th round at the 1.9 mile mark. Finished 8th round in 21:13.

Comment #521 - Posted by: DELTA DOG at March 31, 2009 8:27 AM

Nicole
7 Rounds +300m
30,20,15,15,15,15,13
total pull ups: 123

Comment #522 - Posted by: Jacinto Rodríguez Piedra at March 31, 2009 8:32 AM

5 1/2 rounds, as rx'd

16
8
9
8
8

This is my 3rd week of CF - feel amazing, but realizing how out of shape I was. Plenty of room to improve.

Comment #523 - Posted by: JoshuaF at March 31, 2009 8:50 AM

Just returned home after the cert in Charlotte, and though I'm totally crushed from the jet lag, I am so happy with the instruction and assistance I received. All of the trainers were willing to stick around after class was over every day to offer one-on-one assistance on everything from injuries to nutrition to any other question you might have had. I firmly believe that the trainers' personal comittment to the program and to being excellent trainers is what will continue to make CrossFit the best program on the market. Thank you especially to Jenni, Mike G., Drew and Joe for taking the time to answer my many questions.
Two suggestions: encourage not just our performance aspects but our coaching capabilities so that we can better assist future clients, i.e., corrections for specific flaws, how to phrase things to a client. While I know we covered the how-to of the movements, I think those of use who are intersted in coaching could use more specific tips. Last, has anyone thought to create a class roster with everyone's name, affiliate, email, and other info they are willing to share?
Pat, you'll never guess what my airline breakfast was...a roll, a banana, strawberry jam and organge juice. Glad I brought the Quarter Pounder!
Bottom line: Loved the class and the trainers.

Comment #524 - Posted by: Vanessa V. at March 31, 2009 8:50 AM

6 rounds of 90 second 400's and pullups:

26 (PR)
14
12
12
10
11

(85)

Comment #525 - Posted by: bruce at March 31, 2009 8:53 AM

6 rounds - 10/8/8/6/7/6 last time I tried this, I quit halfway through, so I guess I'm improving

Comment #526 - Posted by: CME f/30/160/5'6 at March 31, 2009 9:01 AM

6 rounds, had to sub pushups after the first round as my right forearm just won't do more...all running on a treadmill at 7.5-8.0.

7 (pullups)
20 (pushups)
20
20
20
20

Comment #527 - Posted by: Mickey (M/5'10"/173/43) at March 31, 2009 9:05 AM

m/30/162

ran on indoor track ... 360m/lap

9 rounds
pullups: 10, 10, 13, 13, 9, 12, 12, 11, 12 = 102

last time: 9rds + 108 pullups

Comment #528 - Posted by: rowcoach at March 31, 2009 9:17 AM

7 rounds: 10,12,12,14,14,12,22

96 pull-ups.

As far as gaming goes, I've jumped on the bar before and crushed out 20 only to be devestated right at the beginning of the WOD. Yea I gamed it. I was looking for 8 rounds and 100 pull-ups. I find that I have to work on my pose running on the fours. It wasn't max intensity, but the scores probably would have been the same even with balls to the wall on everything.
Note: I do want to get to the point where I can do 55 on a round, thats sick, and thats where I want to be.

Comment #529 - Posted by: petey at March 31, 2009 9:26 AM

did as rx'd
8 laps
54 pull-ups

7 rounds + 1 lap

Comment #530 - Posted by: Jay at March 31, 2009 9:32 AM

m/30/5'10/205

subbed 500m rows for the runs

15/12/13/10/9 plus 250m

Comment #531 - Posted by: Chris W. at March 31, 2009 9:32 AM

m/30/185/75"

6 rounds (15, 15, 15, 10, 10, 10) 75 total

Comment #532 - Posted by: Chinchen at March 31, 2009 9:46 AM

25(PR)
12
13
11
12
12
7

92 PU

1.54mi

Comment #533 - Posted by: mfgilbert at March 31, 2009 9:54 AM

m/45/5'8"/160

5 rnds, 42 30 25 23 20 = 140 total

Grip gave out at end

Comment #534 - Posted by: Bubba - CrossFit New England at March 31, 2009 9:58 AM

5 rounds + 300m
30/25/20/16/17 = 108 total

Comment #535 - Posted by: Michael m/46/5'9"/175 at March 31, 2009 10:15 AM

20,17,12,12,10

Comment #536 - Posted by: EVAN at March 31, 2009 10:19 AM

48 M 5'10 198

cfwu x 2 minus pullups

6 rounds
23+21+20+15+12+10= 101
continous clock pu bars and tread mill on opposite side of the gym

Comment #537 - Posted by: Mark barry at March 31, 2009 10:31 AM

38m/6/183

6 rounds + 200m
160 pullups (pr)
35.25.25.25.20.25


Comment #538 - Posted by: Dan - CrossFit Bucks at March 31, 2009 10:39 AM

six rounds, dead hang pulls

10/8/7/7/5/2

Comment #539 - Posted by: CJP m39/6'/227 at March 31, 2009 10:46 AM

Matt
13/12 (dead hang) 17/12/11/10/11 = 86
7 rds + 300mRun

Erin
5 rds +400m Run
6/8/8/9/7 = 38 (PR by 16 PU)

Comment #540 - Posted by: Matteucs at March 31, 2009 11:17 AM

Results: 7 rounds

Pullups: 22 (PR) / 16 / 13 / 12 / 10 / 10 / 10

Hesitant to call the first set of pullups a PR, as I may not have had enough extension at the bottom - I was going fast and really trying to crank these out. Was shooting for 6 rounds - resting about 20-30 seconds between runs and pull-ups (no rest after pullups) - somewhere along the line, I realized I had a shot at 7, so I pushed a little more the last 400m. Finished last round of pullups at 19:52 and used the last 8 seconds to fall down.

Great WOD, but I was hating life during the 400's. Anyone else notice the mental challenge with AMRAPs like this? With a timed event, the reward for going faster is 1) you get a good time, and 2) you can stop the pain. With an AMRAP, the incentive to go faster is solely for score - you can't quit earlier.

Comment #541 - Posted by: Mel 36/m/5'10"/175 at March 31, 2009 11:21 AM

M/33/70/165

9 rounds + 200m

20/14/11/12/12/12/10/11/11 (113 total)

First time on Nicole. Love to hate her.

Comment #542 - Posted by: MJ at March 31, 2009 11:26 AM

oops...can't add 155 total, still pr.

Comment #543 - Posted by: Dan - CrossFit Bucks at March 31, 2009 11:36 AM

WOD Nicole.
1: 40
2: 41
3: 30
4: 45
5: 46
one less round of everything,got a calf injury from the 800m last wk,so the 400m was like a slow hop,p/ups down as well,got more of a rythym last few rnds,probably cause i couldnae run so fast,massive callus ripped off on the very last rep !
earlier sn halting d/l's,sn high pulls,oh and coached the not bad looking "chic" through the wod,still laughing !
after wod and boxing did f/s and b/s,ohs,b/p,
not enough hours in the day !

Comment #544 - Posted by: Pedro Barrera,Scotland at March 31, 2009 11:37 AM

Performed WOD on Tue 3/31/09

Comment #545 - Posted by: Keith M at March 31, 2009 11:39 AM

30m/180

42,26,20,16,16,19=139(pr)

weak sauce on those rds of 16

Comment #546 - Posted by: dmarsh at March 31, 2009 11:40 AM

5 round and 1 400m run.
29 m 05kg

Comment #547 - Posted by: Ben Lovegrove at March 31, 2009 11:53 AM

5 1/2 rds. Would have been more, but I am in a new gym and can't sprint across from Treadmill to pullup bar.....

Comment #548 - Posted by: Matty in E.WA. at March 31, 2009 12:00 PM

RX 5 Rds + 300M in 20:00. PU: 10,10,8,10,7+ 8 on rd 6.
6 Complete Rds: 21:12

Comment #549 - Posted by: Greg/49/70"/205/3/17/08 at March 31, 2009 12:12 PM

39/M/200/5'10"

As rx'd
6 full rounds started 7
Fastest 400=75sec
Slowest 400=98sec
Most PU's=15 dead hang
Least PU's=3 dead hang

Hurt my back last Friday on pull up work out, doctor said not to work out, but did it anyway and felt 80%.

Comment #550 - Posted by: JeffP at March 31, 2009 12:24 PM

26/m/155
7 rounds, 84 pullups (20 on 1st round = PR)

Comment #551 - Posted by: swanson at March 31, 2009 12:50 PM

My girlfriend and I attended the Charlotte Level 1 Crossfit Certification this past weekend and we have nothing but fantastic feedback to offer. I am a health coach to hundreds of families in my community and I have to say that I am very impressed by the professionalism and coaching skills of every crossfit team member involved with the certification. I learned a tremendous amount of new information and skills that will help me improve not only as an athlete but especially as a coach for my patients. I look forward to future crossfit certifications and other personal involvements. Hell yeah,you guys are badass!

Comment #552 - Posted by: Ryan Hewitt at March 31, 2009 12:58 PM

CFWU x 3 std,

As Rx'd
Tried this outdoor Bars and ran in parking lot; distance approximated will verify on Google Earth

7 Rds w/ 72 pullups + 8 in last round for 80 pullups

Comment #553 - Posted by: F15E_WSO_M/46/6'/175 at March 31, 2009 12:59 PM

m/37/251/6'3"
Last time 3x3x3x2x2x2=15
This is my 2 month anni of crossfitting. Though I'm getting strong as a bull I'm not losing weight, which is a goal of mine.
So... Mod to 15 jumping PUs between runs
1:46/j/2:12/j/2:36/j/2:43/j/2:44/j/2:37/j= 30 JPUs and 6 rounds
Just got the PUs in at the end. Nice!
(176avg/183max) TOTAL REDLINE!!! 179 supposed to by my HR max.
Crossfit New England is truly amazing... dedication, love, and then some...
My PU might be your MU but you gotta start somewhere... keep trying!!!

Comment #554 - Posted by: Phoenix at March 31, 2009 12:59 PM

7 rounds complete

400/43 PR
400/20
400/12
400/12
400/11
400/13
400/10

3KM and 121Pullups. New PR.

Comment #555 - Posted by: Surrey Sterling 38/174/5'10" at March 31, 2009 1:05 PM

5 Rounds

20
20
12
12
12

Comment #556 - Posted by: Nisocrew at March 31, 2009 1:14 PM

1xGAWU

400m on treadmill, chin ups on bar

27(pr!)
17
15
13
12
9

total: 93

Comment #557 - Posted by: ccfeldt at March 31, 2009 1:18 PM

76 pullups. 7 rounds. ripped hand. Not cool.

Comment #558 - Posted by: CincyBurgs M/32/5'8"/160 CFNasti at March 31, 2009 1:33 PM

Chest to bar... I had to add that.

Comment #559 - Posted by: CincyBurgs M/32/5'8"/160 CFNasti at March 31, 2009 1:34 PM

Nicole

09.03.31
6 : 111
20/20/13/30/23/5

09.01.30
5 : 134
30/24/25/30/25
Both days treadmill runs @ 2% grade ~ 7-7.5 mph varied.

Comment #560 - Posted by: rick ihrie at March 31, 2009 1:48 PM

26/5'9"/138

35-25-20-16-16-12 = 124 total pull-ups

Comment #561 - Posted by: Mary Ann at March 31, 2009 2:52 PM

m/24/6'1''/185
6 full rounds + 400m
pullups
26 pr
12
13
17
12
10
total 90

Comment #562 - Posted by: Dusty at March 31, 2009 2:58 PM

M/32/5'4"/144lbs
Pullups-43, 23, 20, 16, 17, 13=132 total
Got .16 of a mile in the 7th round.

Comment #563 - Posted by: Matt Burritt at March 31, 2009 3:27 PM

M/28/5'10"/165

7 Rounds
35/20/20/20/15/15/12

Comment #564 - Posted by: Kyle A at March 31, 2009 3:35 PM

Just watched the burpee mile video. Charlie you are a badass!

Comment #565 - Posted by: John at March 31, 2009 3:42 PM

Rx'd
22
13
13
13
14

Comment #566 - Posted by: Lukie at March 31, 2009 3:56 PM

OK - my age really hit me on this one!

46 + 360 days/M/6'4/205

17
13
10
10
10

+ 2 minutes to go, but not enough time to complete another round.

The burpee mile is awesome.

Comment #567 - Posted by: Grandpa Mark at March 31, 2009 3:58 PM

Subbed 500m rows for runs. Completed 6 rounds in 18:19. Not enough in the tank to start the 7th round. All rows done at 2 min/500m pace.
Pullups: 15,10,10,10,10,10.

Lats are fried.

Comment #568 - Posted by: cmgmd50 at March 31, 2009 4:21 PM

Pullups: 18, 12, 12, 15, 15, 30

Didn't have time to get another 400 in at the end so I rested a few seconds and did extra pullups and negatives on the last set until time was up.

Comment #569 - Posted by: Baker at March 31, 2009 4:35 PM

PUs: 15, 12, 12, 12, 11, 10

Comment #570 - Posted by: Rosser at March 31, 2009 4:48 PM

M/24/5'8"/155 lbs

As Rx'd

7 rounds, pullup numbers were:

11
4
5
4
5
6
3

38 Total

Comment #571 - Posted by: Jonathan Offen at March 31, 2009 4:51 PM

6 rounds, 6 pullup each round + 100 yards

Comment #572 - Posted by: tom at March 31, 2009 4:54 PM

M/24/183

Rx'd
28
22
14
16
17
20

Total 117 pullups

Comment #573 - Posted by: Erik Fay at March 31, 2009 5:00 PM

Just attended the Level 1 Cert. at Crossfit Charlotte this weekend, and all I can say is wow!. My mind and body are still overwhelmed. I never realized the glaring mistakes I was making, until I had to perform about 45 extra pull-ups. Awesome!! Thanks to the world class instructors for presenting a great class. Thank you Coach Glassman for bringing a truly great program to the training arena. This training has changed both my body and mind.

Comment #574 - Posted by: jj at March 31, 2009 5:02 PM

x6 rounds. Run about 1:30 per lap
Pull-ups = 13/10/10/10/10/10

Comment #575 - Posted by: Ropie at March 31, 2009 5:10 PM

32/m/#230
25/22/20/20/20/16/12=135(pr by 21)

Comment #576 - Posted by: hoss at March 31, 2009 5:28 PM

M/32/150lbs/5'5"

41/20/20/20/14/14

Hand slippage issues on pull ups towards the end.

Comment #577 - Posted by: Brandon Burritt at March 31, 2009 5:34 PM

Hands down THE best video I have seen!!! Freakin funny.....crawling to the bar. ahahahah!!!

Comment #578 - Posted by: sharibaby/5'2/105 at March 31, 2009 5:43 PM

m/28/170

PR on this

122

7 rds

Comment #579 - Posted by: Chad Lindsey at March 31, 2009 6:07 PM

cfwux2
burgwux2

6 rounds of 400m
5 rounds of pullups 11-11-10-10-7=49

Comment #580 - Posted by: marty c 6'/m/245#/46 at March 31, 2009 6:11 PM

8.5 rounds of 400
133 pull ups

-.5 on the 400s. +10 pull ups

Comment #581 - Posted by: Mike Honcho M/30/5'10"/180 at March 31, 2009 6:24 PM

43/171

Completed 6th round of 400m in just over 20 minutes. 5 rounds of pullups

23/16/14/12/12 = 77

Comment #582 - Posted by: Rick Cantu at March 31, 2009 6:32 PM

7 rounds, 12 kipping pullups each round.

Comment #583 - Posted by: Neil in Lakeland, Florida. at March 31, 2009 6:37 PM

as rxd.

16
15
12
10
1
total 54 7 less than last time damn

Comment #584 - Posted by: TJ/220/42 at March 31, 2009 6:39 PM

Made this up this evening

As RX'd with strict pullups: 62 pullups in 7 rounds (11, 11, 10, 7, 7, 8, 8). 4 less than PR (tried to throttle my pullups in the first round to see if that'd have a positive effect, and no it didn't). Couldn't run POSE worth crap tonight.

If anybody knows any CF affiliates in the Seattle area that could teach POSE, could you please email me? I'm on too much of a budget to fly out to a running cert.

Take care!

Comment #585 - Posted by: R.Lee_Seattle at March 31, 2009 6:41 PM

6 rounds

12
10
10
10
10
15 just stayed on the bar until time was up. Hated the running more than the pull ups. 8 min miles on the treadmill. May have been able to go faster but was a afraid of what might happen if I slipped.

67

Comment #586 - Posted by: boog m/39/158/5'8" at March 31, 2009 6:51 PM

The Level I in Charlotte was awesome! The instructors were so entertaining, full of knowledge but never lost focus on thier mission; to get us through the certification to become a better CrossFitters! Special Thank You to Ms. Jenni for lending me one of her "Paper Bullet", you saved me from you know what that morning:)! Mr. Thompson thank You for your guidance, encouragement, and kind words. The very next day at work, crowd was larger than ever! I will take all your advice and keep on moving forward! Mr. Carswelll, I did not whine..I cried, we miss you in CFED!
It was also nice to see my fellow Guaminians..yeah.."CrossFit Guam"!!! Hope to see you all soon back home!

Comment #587 - Posted by: Marylou Woods at March 31, 2009 6:57 PM

38 (for a few more days) 185
6/108
a handful of pu's better than last time.
this happened to be the wod at my local (http://www.cfec.typepad.com ) so i figured i'd post it here too.

Comment #588 - Posted by: dmic at March 31, 2009 7:19 PM

19 min: 18kip,13kip,9pull,8pull,6chin

Comment #589 - Posted by: johnmc at March 31, 2009 7:34 PM

m/41/72/170
ran 8 miles, with 3x1600 (5:48,6:01,6:07) w/ 2 min jog

2 hrs later, as rx'd
21/15/15/15/11/11
Did qtrs at @100 seconds, on treadmill at 10 mph. After 2d and 5th sets, did 125m row waiting for treadmill to open up

On Sep 24
9 rounds - most qtrs @ 100 seconds
12,8,7,6,6,7,6,5,4

Comment #590 - Posted by: Derek at March 31, 2009 7:43 PM

Did 400m on Xtrainer all rounds about 2:00
Jumping pullups = 11, 10, 9, 8, 7, 7, 10

Felt very, very ill after this one!

Comment #591 - Posted by: Karise at March 31, 2009 7:53 PM

Does anyone happen to know the name or artist of the song playing during the Dave Casto & Dutch video segment? A group of us think that video is awesome and are dying to get that tune going during a wod at our box.

PS- Nice work Mary!

Comment #592 - Posted by: John C at March 31, 2009 7:56 PM

26
20
14
14
14
14
14
14

8 rounds for 130 total

Comment #593 - Posted by: Schmidty at March 31, 2009 8:04 PM

33/m/155

30
17
15
14
14
11

6 rounds 101 total

Comment #594 - Posted by: mharris at March 31, 2009 8:19 PM

male/41/5'8/175

36-22-18-18-15-16

Comment #595 - Posted by: Blain at March 31, 2009 8:25 PM

(PM)
CFWU1 with only 5 pullups
At the track
First 400 in 1:25
Pullups on square field hockey goal which was hard to hang onto.

15-12-12-12-12-12-12 + 300 metres
87 pullups total

Comment #596 - Posted by: jon h M/47/145 at March 31, 2009 8:40 PM

3/31/2009
.25 mile run
pullups

8 rounds:
14, 9, 7, 7, 7, 7, 8, 8
67 total
19:54

previous:
3/30/2009
112 kipping pullups
8 rounds
19:31

1/30/2009
62 strict pullups
8 rounds
19:48

11/19/2008
59 strict pullups
7 rounds
18:15

Comment #597 - Posted by: johnathon in seattle 27/5'8/156 at March 31, 2009 9:37 PM

as rx'd

20,15,10,12,12,10,1

7 runs
80 pullups

Comment #598 - Posted by: Rookie - Crossfit Gold Coast at March 31, 2009 9:56 PM

m/29/193/6'1

as rx'd

6 rounds

92 pull ups

Comment #599 - Posted by: matt b grand cayman at March 31, 2009 10:01 PM

6 rnds
44 pu (10,10,8,7,5,4)
+250m

Comment #600 - Posted by: m/39/6'3"/226 at March 31, 2009 11:53 PM

7 Rounds
1:30 for each 400m
(15, 12, 13, 11, 11, 11, 7)

Comment #601 - Posted by: I_m_Sam at April 1, 2009 12:11 AM

6 rounds, 146 pull-ups, PR by 16 pull-ups, 1 less round

@ CrossFit All In

Comment #602 - Posted by: Mad Max at April 1, 2009 12:14 AM

Charlie is now my hero, I need to try that and Nicole, "here I come!"

Needed to do some speed work this week too:)

Comment #603 - Posted by: Dan in Warminster, PA at April 1, 2009 4:15 AM

Done
4-1-2009
6 rounds

1. 6mph@2% incline, 10 pull-ups
2. 6mph@2% incline, 7 pull-up
3. 8mph@4% incline, 6 pull-up
4. 8mph@4% incline, 6 pull-up
5. 8mph@2% incline, 6 pull-up
6. 8mph@2% incline, 6 pull-up

Total: 1.5 miles, 41 pull-ups

Comment #604 - Posted by: MikeH at April 1, 2009 4:48 AM

Total: 7rds 75p/u 19:48
.25mi 1:28 15
.26mi 1:30 10
.24mi 1:31 10
.25mi 1:43 10
.25mi 1:48 10
.25mi 1:47 10
.25mi 1:57 10

Comment #605 - Posted by: rjg26 M/27/6'/177lb at April 1, 2009 5:52 AM

strict pullups, 30lb gravitron
9
11
6
8
died--14:50....

Comment #606 - Posted by: ferg at April 1, 2009 6:22 AM

As rx'd with runs on the treadmill
6rds + 200M
51 pullups(13,10,8,8,8,4)

someone took the pullup bar half way through so did another run right away then did back to back pullups in the end which hurt my total.

Comment #607 - Posted by: Bells 36/6"1"/210 at April 1, 2009 7:24 AM

M/32/125/5'4"

ROUND 1: treadmill 8.0 incline/30 pullups
ROUND 2: treadmill 8.0 incline/30 pullups
ROUND 3: treadmill 8.0 incline/30 pullups
ROUND 4: treadmill 8.0 incline/30 pullups
ROUND 5: treadmill 8.0 incline/30 pullups

Stoped at 18:24

Comment #608 - Posted by: Shogun at April 1, 2009 8:10 AM

8 rounds 20 min.
16
12
12
12
12
12
12
12

Comment #609 - Posted by: KOZ at April 1, 2009 8:32 AM

22
12
10
10
10
10

Comment #610 - Posted by: Brandon C at April 1, 2009 8:33 AM

48/m/6'/199/week 21 CF
active rest day...martial arts class 90 min

Comment #611 - Posted by: michaelg at April 1, 2009 8:41 AM

7 rounds plus 280 metres (row and pushups)

Comment #612 - Posted by: Paul A at April 1, 2009 8:44 AM

All running on treadmill 9mph@2%incline

9
6
4
5
5
5

Comment #613 - Posted by: JrJordan at April 1, 2009 8:50 AM

Chest to bar pulls

1.18
2.13
3.11
4.11
5.10
6.10
7.7
8.5

85 total, last time 128 with regular kips.

Comment #614 - Posted by: Dan Martin at April 1, 2009 8:54 AM

35/M/150
As rx'd: run on treadmill:
31
30
20
15
15
15
Total= 6 Rounds, 126 kip pullups

Comment #615 - Posted by: Tornado at April 1, 2009 9:23 AM

as rx'd

21
10
10
14
12
9
6
Total= 7 rounds, 81 pu's

Comment #616 - Posted by: TPD M/26/6'0/185 at April 1, 2009 9:42 AM

8 rds,
5
5
5
5
5
5
5
5
Total: 40 pullups, (went light on the pullups due to ripped up hands)

Comment #617 - Posted by: Kevin at April 1, 2009 9:54 AM

Great weekend in Charlotte for Level 1 cert class! Rain coming down outside and sweat popping inside the box. Learned alot and increased resolve to move this thing to next level including focus WOD and nutrition. Workouts will begin as soon as DOMS subsides. Trainers and staff were knowledgable, thorough and fun. Special hats off to Drew, Chuck, Justin, Pat and of course Jenny was a fabulous demonstration victim. Plan is to explore affiliation here in Greensboro NC. Thanks again for great experience!! 3-2-1..go.

Comment #618 - Posted by: Chad Gimbert at April 1, 2009 10:46 AM

Just completed Level 1 Cert in Charlotte and it was a great experience. Chuck and Drew dished out lots of personnel attention during all of the workouts (Special Thanks for that). Super knowledgeable coaches passing on real life, usable information with a serious passion for Cross and how to apply it to life everyday. Thanks again, it was good!

Comment #619 - Posted by: Mark Smith at April 1, 2009 10:54 AM

this is a somewhat frustrating WOD, in the sense that this can certainly be gamed (and clearly is by many) -- i would argue that someone who does 4 rounds with 20 PUs each round (80 total) isn't really getting as good of a workout even as the guy doing 7 rounds with 10 PUs each round (70 total). the second guy may have done fewer PUs, but in the end, his down time was probably substantially less due to the extra 3 400m runs. if you're not pushing the run hard and getting your heart rate up, the value is lost, in my opinion. in the end, i think perpetual motion is the goal here.

as for my results...
16 / 11 / 8 / 8 / 8 / 8 / 8 / 8 + 380m

totalS (cause the running matters, too): 75 PUs and 3580m run

Comment #620 - Posted by: ryan william/m/25/5'10"/160 at April 1, 2009 11:54 AM

10/10/10/8
5 runs +/- 1:35.

2 floors from treadmill to bar.

Comment #621 - Posted by: dewy24 39/M/170 at April 1, 2009 12:01 PM

seven rounds on TM plus 0.06 in distance on round 8

PU 15, 11, 10, 9, 9, 9, 10
Total 73

PR was 66 in seven rounds

Comment #622 - Posted by: Brad 33/M/205/74" at April 1, 2009 12:44 PM

20
15
15
15
20

Comment #623 - Posted by: JoeP at April 1, 2009 1:14 PM

41/m/155
6 full rounds
30, 20, 10, 20, 20, 15
total: 115
ran the last quarter mile as time ran out

Comment #624 - Posted by: mhollis at April 1, 2009 1:22 PM

4 rds: 20 + 18 + 15 + 10 = 63 pull-ups

29/F/5'4"/143lbs

Comment #625 - Posted by: Nichole at April 1, 2009 1:57 PM

22.m.135.65"

as rx'd
4rds 85 Pull ups(PR???)

Last Time/PR:
5 rds 77 Pull Ups(PR)

Outside:
5 rds 49 pull ups(PR)

Comment #626 - Posted by: Francis Vu Nguyen at April 1, 2009 3:32 PM

5 rounds + 320m run
14 20 25 20 15

Comment #627 - Posted by: dcyn at April 1, 2009 3:32 PM

As Rx'd except did Pushups instead of Pullups
7 rounds in 20 minutes;
Push splits were: 30/25/20/20/15/15/20

Comment #628 - Posted by: Joshua at April 1, 2009 3:35 PM

M/29/6'3/175

As Rx'd except I did Ring Pullups

6 rds 67 pullups
11, 12, 12, 10, 10, 12

Comment #629 - Posted by: RayP at April 1, 2009 4:02 PM

m/21/6'1/230

"Nicole"

7 rounds

Pull-ups:7, 7, 6, 6, 5, 6, 6

Comment #630 - Posted by: Mike L Panther CrossFit at April 1, 2009 4:04 PM

6 rounds + 200m
pull-ups - 22, 22, 21, 21, 17, 17

Comment #631 - Posted by: JENNY O. 38F/132# at April 1, 2009 4:18 PM

11,7,6,4,4,4,4

Comment #632 - Posted by: Bama Jim - M/40/6'4"/204 at April 1, 2009 4:26 PM

15
12
10
12
12
10
10

Total 7 rds 81 pu

Comment #633 - Posted by: DT Caywood M/48/6'/185 at April 1, 2009 4:30 PM

10
9
7
7
7
7

Comment #634 - Posted by: creedles m/30/5'7"/160 at April 1, 2009 4:48 PM

m/32/185/6-1

7 rounds with 45 seconds left to spare
18/11/9/7/7/9/9 (mixed grip on last 2 sets)
70 pullups total

Comment #635 - Posted by: Chris R at April 1, 2009 5:33 PM

Nicole

400's on a treadmill pullups were mostly kipping w/some butterfly (lost rhythem after the first 5 or so. 20/20/20/20/20 + ran a 6th 400 but didn't make it to the pullup bar in time for a 6th set of pullups.

Comment #636 - Posted by: RLPack M/5'9/173# 28 y/o at April 1, 2009 6:02 PM

M/53/142/5'8"

5 Rds. 25,20,15,13,10 = 83

Comment #637 - Posted by: Ssscaler at April 1, 2009 6:14 PM

as rx'd
33
16
15
15
12
10
plus 400M
Total Pull-Ups 101(PR on Pull-Ups)

Comment #638 - Posted by: Lance 26/M/69in/184.5lbs at April 1, 2009 6:33 PM

male, 149#, 68", 36 y/o

6 rounds 10 pull ups and 400m runs
time 20:34

Comment #639 - Posted by: Karl at April 1, 2009 6:55 PM

15, 15, 15, 15, 15, 15

Comment #640 - Posted by: jgebbie M/36/5'11"/210 at April 1, 2009 7:06 PM

M / 31 / 5'11 / 230

9.5 (10)
9.5 (10)
9.5 (7, 3)
9.5 (6, 4)
9.5/7.5 (5, 3, 2)
7.5 (5, 3, 2)
9.5

Comment #641 - Posted by: sj9701 at April 1, 2009 7:31 PM

M/26/75'/208

As Rx'd

16/12/12/10/10/10/6

Comment #642 - Posted by: Bunn at April 1, 2009 8:55 PM

As Rx'd

Treadmill - 1% incline last three rounds only
7x400m

butterfly kipping and kipping pullups:
21
15
10
10
8
6
4 - ran out of time, had a few left in me.

Total: 74

Comment #643 - Posted by: Nathan B at April 1, 2009 9:24 PM

15
11
10
8

Comment #644 - Posted by: Umbre at April 1, 2009 11:36 PM

As Rx'd

With dead hang chins

14/8/8/7/7

Comment #645 - Posted by: Matt F at April 2, 2009 1:05 AM

m/23/6'/170lbs

as rx'd...(strict PUs)

28..18..13..15..13..16

Treadmill @ 9.0 @ 1.0 elevation
Last set of pullups were after 20 min. mark
I sucked it up on this one. Couldn't seem to catch my breath after I did the first set.

Comment #646 - Posted by: Coon at April 2, 2009 4:22 AM

5 rds
200 m run
12 assisted pullups(70#)

Comment #647 - Posted by: jimmyj at April 2, 2009 4:34 AM

M/28/217

7 rounds

15 12 12 12 12 10 10

I went a couple minuted over time but I think I actually did 8 rounds. I don't know.

Comment #648 - Posted by: CT at April 2, 2009 4:58 AM

Tuesday 3/31/09

Bench press
135 x5
185 x5
200 x5 (3 sets)

Nicole (kipping pull-ups)
1.5 miles of 400m runs,

2, 1, 5, 2, 3, 3 - (18 total)

135# hang power clean ladder
(one rep first minute, two the second, etc.)
8 plus 5

Comment #649 - Posted by: Dominic M/31/5'10"/240 at April 2, 2009 6:48 AM

20/m/6'2"/195 lbs

15/15/15/15/15/17

Total: 92

Comment #650 - Posted by: J.Hard at April 2, 2009 9:08 AM

32/m/6'2"/205

1st metcon in 1.5 weeks due to poison ivy.

Scaled to 15 min, completed 5 rnds in 15:46
Runs - 1st 4 @ 8.5mph, last one at 9.0mph (had to restart treadmill each time)
Pullups - 34 (pr by 6), 22, 15, 15, 12

Phil 4:13

Comment #651 - Posted by: EricB in IL at April 2, 2009 10:30 AM

15,12,10,8
90# assist

Comment #652 - Posted by: Kevin_R_M/55/225 at April 2, 2009 10:44 AM

Many thanks to all the coaches at the level 1 cert in Charlotte this past weekend. I learned quite a bit from every one of you. Your passion and commitment to excellence is obvious and appreciated. You guys kick ass.

Comment #653 - Posted by: Adam at April 2, 2009 10:56 AM

31/M/155

107 total pull-ups

Comment #654 - Posted by: Atreyu at April 2, 2009 11:00 AM

as rx'd (treadmill)
7 rounds, 121 pull-ups.

Had 25 seconds left, but didn't bother getting back on the treadmill. That's about as much time as the thing takes to get up to speed. Clearly I need to find a track with a chin-up bar nearby. ;-)

Comment #655 - Posted by: Dryw m/30/5'9/167 at April 2, 2009 11:34 AM

5 rounds

15-15-15-12-12 = 69 total PU

Comment #656 - Posted by: clark at April 2, 2009 1:18 PM

15/12/10/10/10/7/6

Comment #657 - Posted by: Kyle at April 2, 2009 2:23 PM

7/98

Comment #658 - Posted by: Daniel at April 2, 2009 3:31 PM

Vaughn in Jackson Tn. 42/165/5'8"

7 sissy rounds. I agree that you are encouraged by this set up to sandbag either the run or the pull-ups.

1-- 21 pullups. Run 400.
2-- 15 pullups. run 400.
3- 12 pullups. ""
4- 11 pullups. " "
5--13 pullups. " "
6-- 10 pullups. " "
7-- 11 pullups. " "

Comment #659 - Posted by: Vaughn at April 2, 2009 4:04 PM

rxd
1)25
2)22
3)21
4)20
5)20
6)19
7)20

Comment #660 - Posted by: buggzilla at April 2, 2009 4:15 PM

F/27/110

123pu

6rounds + 300m

Comment #661 - Posted by: shell at April 2, 2009 4:54 PM

I'm trying to build my pullups separately from the WOD and I already did those today.

Subbed pushups for pullups.

5 1/2 rounds in 22:30
1: 2:35 400, 30 pushup
2: 2:27 400, 20 pushup
3: 2:47 400, 20 pushup
4: 2:55 400, 11 pushup (narrow arm placement)
5: 2:34 400, 19 pushup
6: 3:07 400.

Started at garage, ran to street, 400 on street, than back to garage for pushup. This added 30-40 to the 400 times.

Comment #662 - Posted by: slowweak at April 2, 2009 5:18 PM

31-23-16-15-15-17, about 150M run

Total PU = 119

Comment #663 - Posted by: Haas_Greeley,CO at April 2, 2009 5:24 PM

28/18/14/13/11

Comment #664 - Posted by: Wade at April 2, 2009 5:42 PM

6 rounds 1/4 mile run on treadmill 1% incline + 0.11 mile on 7th round until time
6 rounds of jumping pull-ups (12-10-10-6-7-6)

20 minutes. An extra 0.11 miles running and an extra round of pullups. 12 more pullups overall.

Comment #665 - Posted by: MattP (m/47/5'11/175) at April 2, 2009 5:44 PM

Traveling from AR.

F/38/5'6"/140 (made it up on 4/2/09):

15
15
15
15
20

Comment #666 - Posted by: nutfam at April 2, 2009 6:20 PM

M/40/173.5

Five rounds as follows:
1:39, 16
1:35, 12
1:35, 8
1:33, 10
1:30, 7

And 0.17 mile on the sixth round.

Comment #667 - Posted by: Joe McCune at April 2, 2009 7:35 PM

M/26/5'9"/169lbs
awesome workout
16
12
10
8
10
8
7

7 rounds

Comment #668 - Posted by: jdoup at April 2, 2009 7:54 PM

did on 4/1/09
Chins
5 / 4 / 4/ 3/ 3
5 rds

Comment #669 - Posted by: jeff_Roddy/m48yo/195/71' at April 2, 2009 8:46 PM

14 14 14 14 14 12 12
94 total pu's
7 400's plus 350 yds.

Comment #670 - Posted by: enovak at April 2, 2009 9:14 PM

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups 25-25-21-21-20-19 = 131
------------------------------------------------------------------
Compare to 090130

Max rep Pull-ups 25-21-20-16-15-15 = 112

Comment #671 - Posted by: Louis Herrera 50 70" 180 at April 2, 2009 9:44 PM

I attended the Charlotte Cert. What a great experience! I was overwhelmed by the staff's professionalism and knowledge. I'm completely sold on CrossFit and look forward to teaching it and spreading the word. Thanks to Drew, Chuck, Pat, Jenni, Mike, and Justin (I know I'm leaving someone out) for being so motivated, personable, and for setting the example. And ANDY HENDEL is my absolute hero...a great instructor and motivator...the Charlotte facility is the BEST. I appreciate what you all are doing and I look forward to the opening of CrossFit Spartanburg, SC.

Comment #672 - Posted by: Lt Col JR at April 3, 2009 5:26 AM

F/33/5'2"/106lbs
awesome workout
15
15
15
10
15

7 rounds

Comment #673 - Posted by: shortstack at April 3, 2009 5:51 AM

2 min jump rope for 400m
pull ups:
25
15
12
12
10
10
10

Comment #674 - Posted by: ferb44 at April 3, 2009 6:08 AM

M/6"/175
ran on treadmill with steady 3 degree incline

1. 9 MPH-22
2. 9 MPH-15
3. 9 MPH-12
4. 8 MPH-12
5. 8 MPH-11
6. 20 minutes was up after just started the run but finished at 7.5 and did 12 more PU's.

Some of you guys are animals and have given me something to really strive for. Thanks!

Comment #675 - Posted by: Alan Firth at April 3, 2009 11:06 AM

8 rounds (pr)
11-9-8-8-8-8-8-5(time) = 65 (pr)

Comment #676 - Posted by: Nicholas Burgett at April 3, 2009 1:09 PM

EJ
M/35/168
31,17,13,14,14,14 TOTAL 103 ON TREADMILL
EJ

Comment #677 - Posted by: EJ at April 3, 2009 3:51 PM

last time killed it
8 full rounds w/ 275m on the 9th 77 pull ups

this time
7 full w/89

Comment #678 - Posted by: mlubrano at April 3, 2009 4:12 PM

Playing a little catch-up...

8 rounds of pullups
27,18,20,15,16,15,17,18
Total - 146 (pr by 35!)

Comment #679 - Posted by: Kevin Wood - CrossFit Moncton (27/6'3/174#) at April 3, 2009 4:24 PM

4 full rounds and 400m on the 5th but no pullups. Lost some time because the Gravitron machine was occupied.
23 and 25 jumping pullups, then 15 and 14 in the Gravitron machine with 25 kg support.

Comment #680 - Posted by: JI at April 3, 2009 5:09 PM

Did this workout three days ago, and it's still a blur. I remember running with my eyes closed it hurt so bad.

I have no idea how many times I did anything.

Comment #681 - Posted by: BenW m/30/6'5"/216 at April 3, 2009 7:02 PM

M/28/210/6'1"

6 400s
5 rounds of pullups
8
7
7
6
6

Comment #682 - Posted by: Tim at April 3, 2009 8:20 PM

did 15 minutes -

4 - 400s about 2:30 each
4 - pus 7,7,5,5

Comment #683 - Posted by: Angie at April 3, 2009 9:07 PM

6 rounds - 8,8,7,6,6,6 (total 41)

Comment #684 - Posted by: Sri 28/m/5'8"/185lb at April 4, 2009 5:49 AM

C-
30-20-20-20-20-20-15

Comment #685 - Posted by: Jeff & Charity @ CFSnohomish at April 4, 2009 8:21 AM

m/30/6/195


Finished 5 400's.

12-10-12-11 on the PU. Didn't get to the fifth set of pu. Also had to answer the door and pay for pizza in the middle. Should have stopped the clock...

Comment #686 - Posted by: Andy A at April 4, 2009 10:30 AM

10-10-10-8-11

Comment #687 - Posted by: homerba at April 4, 2009 11:00 AM

Nicole

5 rounds

10 pullups each round, some were broken

Comment #688 - Posted by: Jeff M at April 4, 2009 7:47 PM

As Rxd. on Treadmill
93
83
89
265

Comment #689 - Posted by: TJ/220/42 at April 5, 2009 8:20 AM

4 rds. (25/20/17/16) + 400M - Rain got me with 6 1/2 minutes left; bar was way to wet

Compare to:
081119 - 5 Rds. (21/20/16/16/8)
070927 - 7 Rds. (15/15/15/15/11/10/10)

Comment #690 - Posted by: B. Rhaly at April 5, 2009 10:23 AM

5 rds. + 200m +10 pullups

25
20
15
15
15
10.....only ran 200 m 100 pullups

6 rds last time
this workout sucks!

Comment #691 - Posted by: al deezy (31-m-150) at April 5, 2009 1:12 PM

as Rx'd
Ran 400m on 9.0
20
15
15
12
10
started 6th set and only got 200m into it.

Comment #692 - Posted by: parson at April 5, 2009 2:00 PM

15
10
9
7
7
5
and ran one more 400 before time was up

Comment #693 - Posted by: scugs at April 5, 2009 2:21 PM

running done on treadmill
6 rounds completed 20:15

1. 25
2. 17
3. 15
4. 14
5. 10
6. 10

total: 91 PR

last results were 5 total rounds for 71 pull ups, i was running out of time and did another set of 10 pull ups for a total of 81 but that was without the last 400m run so it didn't really count. Tough workout and happy with the results today.

Comment #694 - Posted by: scubasteve 37 170 5'10 at April 5, 2009 4:10 PM

m/28/6'1"/153

15
10
8
10
6
7

total= 56

grip issues toward end

Comment #695 - Posted by: d_wurm at April 5, 2009 6:03 PM

Ran 8 400's at 5:30 pace (5:15 on last one)
Did 15 pullups after each 400 (120 total)

Comment #696 - Posted by: MJS at April 5, 2009 8:34 PM

pu 11,9,8,8,8
400 m 12.0
6 rounds 20.34

Comment #697 - Posted by: footdoc at April 6, 2009 7:37 AM

400m times: 1:25,1:32,1:31,1:45,1:41,1:45,1:48, 1:46
Pull-ups: 10,8,8,8,7,6,7,8

Comment #698 - Posted by: morisong at April 6, 2009 8:03 AM

as rx'd w\treadmill

5 rds running, only 4 rs of pu's.

20
20
15
15

Comment #699 - Posted by: skyman at April 6, 2009 8:41 AM

W/ 30# vest:

10
10
8
8
7
6
+ 400m run. Terrible but a PR.

Comment #700 - Posted by: JLP at April 6, 2009 9:01 AM

20:09
7 rounds 200 meters.
400m 1:27/1:44/1:47/1:56/1:58/1:56/2:02/:58
90 pullups On vacation, couldn't get a good grip, no chalk and using a smith machine that had a plastic coating on it. My hands became to slippery to hold the bar.

Comment #701 - Posted by: Jim D. 48 yom 165 5'11" at April 6, 2009 11:59 AM

22, 19, 13, 11, 10, 8, 7
Total: 90

Comment #702 - Posted by: Mischa 32 yom 145 lbs. at April 6, 2009 4:27 PM

Round 1 - 25 pullups
Round 2 - 15 pullups
Round 3 - 13 pullups
Round 4 - 11 pullups
Round 5 - 10 pullups
Round 6 - completed 200 meters in run

worse than last time because i had to go up stairs to get to treadmill.

Comment #703 - Posted by: pbraun at April 6, 2009 4:36 PM

WU
Rnd 1 - 13
Rnd 2 - 11
Rnd 3 - 11
Rnd 4 - 11
Rnd 5 - 11
Rnd 6 - 9
Rnd 7 - 9
Rnd 8 - 375m
total 75 pull ups
M/48/185#/72"

Comment #704 - Posted by: RB at April 6, 2009 5:37 PM

Thanks to the instructors/coaches (Drew, MikeG, ChuckC, Pat, Joe, Jenny, Justin) at the Charlotte level1 Cert class (also to our host Andy) - each of you contributed positively to the experience, provided quality coaching, and once again redefined the level of fitness I strive for.

I continue to learn from the lessons of the weekend. Since then I have made personal progress both as an athlete and a coach. I look forward to working out with and learning from you again in the future.

I would also like to extend a thanks to those that I worked with during the weekend... whether it was critiquing each other during stick work, providing encouragement and/or corrections during the workouts, or just plain watching you girls and guys get after it - you made the experience even better. It is fun and amazing to be around a group of people dedicated to improving themselves.

Comment #705 - Posted by: craige k at April 6, 2009 7:17 PM

13 8 8 8 8 6 6 =57 total pull ups 7 400s plus another 380 meters pr

Comment #706 - Posted by: jham at April 6, 2009 10:25 PM

Decided not too - back still sore from soccer

Comment #707 - Posted by: JT at April 6, 2009 10:49 PM

10 7 7 8 8 8 5 = 54 pull-ups * 200 meters run

Comment #708 - Posted by: Dave in Munich - 42/m/6'2"/200 at April 7, 2009 4:19 AM

12
10
7
8
10

+400 Meters

Comment #709 - Posted by: Collin at April 7, 2009 6:31 PM

6 rds
16/9/10/10/8/5
5 strict pulls ups and the runs in approx 11:30

Comment #710 - Posted by: James GS at April 7, 2009 9:22 PM

m/48/175

20
15
15
13
12
10
15
Total: 100

Comment #711 - Posted by: perry at April 8, 2009 3:18 AM

We did this one on Monday:

6 rounds, 94 pull-ups, short of my 99 PR. We ran inside and the run was a bit short, but it involved 6 flights of stairs up and down. The stairs kicked my ass hard.

Comment #712 - Posted by: john heins/25/m/CrossFit Fort Meade/5'11"/185 at April 8, 2009 5:37 AM

47/M/184
11
10
10
8
8
1 round less
Not recovered from "fight gone bad" yesterday

Comment #713 - Posted by: Zim at April 8, 2009 2:28 PM

M/30/6'/220

sub'd Pushups for Pullups (sore forearm GRIP)

20
20
20
15
13

Comment #714 - Posted by: Stinkynutts at April 9, 2009 11:26 AM

16-12-10-8-8

Comment #715 - Posted by: chaps at April 9, 2009 1:15 PM

On 4/8: 7 rounds, 117 pullups. PR for total pu.
21, 18, 18, 18, 16, 16, 10 (ran out of time at this point)

Comment #716 - Posted by: Joel B. at April 9, 2009 2:27 PM

25/m/148/5'8"

CFWU x 3

30
16
15
15
15
+400m

Bad diet + time off = lower score

Comment #717 - Posted by: Matt Laney at April 9, 2009 6:12 PM

25, 1:36; 20, 1:35, 13, 1:34; 12, 1:32, 12, 1:30; 12, 1:30; 12, 1:28; 12, 1:26.

Comment #718 - Posted by: Erik at April 9, 2009 6:32 PM

6 rounds in 23 minutes- 6, 10, 10, 10, 10, 10 (10s with 55 lb of help)

m/31/5'11"/221

Comment #719 - Posted by: BWJ at April 10, 2009 10:18 AM

AL - 32, 20, 15, 16 (27 seconds left)
Ryan - 20, 16, 16, 16
Matt - 12, 12, 12, 12 (1:05 left)

Comment #720 - Posted by: Ukkrew at April 10, 2009 11:48 AM

The Reverent: M/31/200

6 rounds (.09 mile into round 7)

Pullups (kipping)
25,20,16,15,16,20

I'm impressed by some of the pullup numbers on this thread.

Comment #721 - Posted by: matt at April 10, 2009 12:46 PM

made 6 rnds pus were murder since i had a hard swim earlier in the mornin with alot of pulls with pull buoy and paddles. my shoulders feel like mush.
1) 1:50/22
2) 1:46/14
3) 1:49/11
4) 1:50/11
5) 1:56/11
6) 1:55/8
had bout 1 min left over

Comment #722 - Posted by: Big-T at April 11, 2009 2:19 AM

6 complete rounds with 4 pull-ups each round

Comment #723 - Posted by: EdC at April 11, 2009 6:27 AM

CFWUx3
6 rounds even
-400m runs on tmill (0.25 miles; speed=9.5; 6:18/mile)
-pull-ups: 12,10,10,9,9,9

Comment #724 - Posted by: bcb373 at April 11, 2009 8:04 AM

Jennie: 27 F 165# 5'9"
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Completed 6 rounds, 10 pull-ups each round

Comment #725 - Posted by: JennieLee at April 11, 2009 11:04 AM

m/35/5'9/176

CFWU - 2. Reg 1st. 4 HSPU 2nd. Shortcut to get to work. Superman. Burgener.
25,17,15,15,12,12=96
7 rounds of 400s.
Disapp. Too long getting to & from track. Need to pick up pace on runs!
Thought I usually got 8 rounds, so my attitude wasn't good on 7th round. Better attitude could've got to 7th round of PU.
1/30: 23,15,14,12,12,12,13=101
11/19:22,18,14,10,10,10,12=96
9/24: 21,14,11,10,11,10,10=87

Comment #726 - Posted by: jrm at April 12, 2009 6:05 PM

28YOM
5'10''
195

WOD as Rx'd:

30
30
30
19
14
16
15
15
Total: 169, 8 rounds

Tried something new today. Instead of going all out on the first round, I was trying to hit 6 rounds of 30 reps. Didn't make the 30 on each, but I did increase my score by about 15 points by limiting the initial effort.

Comment #727 - Posted by: Steve Smith at April 12, 2009 8:02 PM

7 rounds

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

Comment #728 - Posted by: mixtli at April 13, 2009 5:00 AM

m/46/198
as rx'd
10
9
8
6
8
5
7

7rounds 53 chins pigged out yesterday on Easter felt like I was wearing a weighted vest!

Comment #729 - Posted by: joe9 at April 13, 2009 9:25 AM

would have preferred WOD as Rx'd, hands down
but, gotta get ready for Broad St.

8.5 miles as 8 min run/2 minute walk

7 full cycles + 4 minutes running

= 60 minutes total running, 14 minutes total walking

finished with 6 sets of pullups with different grips

doing tomorrow's gluteham situp wod later today.

Comment #730 - Posted by: Gundy at April 13, 2009 12:17 PM

33 yom 209 lbs.

Second work out of the day, trying to catch up. Did FGB earlier.

six rounds: 11-11-9-9-8-7 in 20 min.

Comment #731 - Posted by: kgw at April 13, 2009 5:34 PM

34M
153
5'8"

25
15
10
10

Guessed on length of run, and steep hill into wind on the way back.

Comment #732 - Posted by: RyanR at April 13, 2009 8:44 PM

10
9
10
10
8

Plus .07 mile on treadmill of 6th round.

Comment #733 - Posted by: Cody in GJ (M/30/6'2"/280) at April 14, 2009 9:46 AM

8 rounds/ 69 PU (no PU on last round)
-felt really lightheaded on rounds 4 & 6 during the PU, missed PR by 12 PU

Comment #734 - Posted by: mike m/34/5'10"/180lbs at April 14, 2009 11:31 AM

m/28/6'4/210

6 rounds - treadmill takes too long to start up
16
11
7
8
8
8
------------
58
Last time 7 rounds 38 pull ups

Comment #735 - Posted by: cheeto14 at April 14, 2009 9:36 PM

30-m-170


27-16-12-13-13-12-11

7 1/3 run

Comment #736 - Posted by: skichiiwa at April 15, 2009 4:42 PM

5 rounds of 10 each
20 min

Comment #737 - Posted by: Joe138 at April 21, 2009 4:43 PM

200m/pullups
14,14,12,8,15,10

Comment #738 - Posted by: JTeets at April 22, 2009 11:58 AM

completed 4/1/09

8 rounds in 18:48 (stopped)
pull-ups per round: 27, 15, 12, 10, 10, 10, 10, 10

Comment #739 - Posted by: Josh Uri 32/M/6'2"/195 at April 25, 2009 4:09 AM

6 400s and 6 rounds of 4 pullups

Comment #740 - Posted by: Geraldine at May 8, 2009 12:40 PM

Meyer- 15-14-12-12-12 @ home run on tread
Stocker-25-20-20-17

Comment #741 - Posted by: Meyer at May 10, 2009 9:11 AM

D

set treadmill @ 8/min mile
minutes
2 - run
4 - 15pu
6 - run
8 - 15pu
10 - run
12 - 10pu
14 - run
16 - 10pu
18 - run
20 - 10pu

5-1/2 rounds endi with 1 min run

Comment #742 - Posted by: waderpro at May 27, 2009 3:20 PM

25/m/5'8"/147

CFWU x 3

as Rx'd:

30
17
18
19
16
+400

Comment #743 - Posted by: Matt Laney at June 26, 2009 4:12 PM

32/m/5'8/168
as rx: 7rds
20/15/15/15/15/12/9

Comment #744 - Posted by: mike-bklyn at June 27, 2009 2:58 PM

M/31/6'3"/205

Previous: 17-11-9-8-7-10-7 (69)
Today: 16-9-8-8-8-10 (59)+250 meters

Comment #745 - Posted by: Ben S at June 29, 2009 1:19 AM

M/33/190
5 rounds + 0.09miles

1-11
2-9
3-7
4-7
5-5

total (39)

Comment #746 - Posted by: malone at June 29, 2009 4:58 AM

66"/214/31/M

Sub Pull up with Push ups

7rds
25-20-15-15-15-15-10

AM Workout,
ARMY PT TEST

Comment #747 - Posted by: Fatt Boy at June 29, 2009 11:08 AM

7 rounds +400+1 pull up
5 min rest
2x 30 GHD sit ups 25 back extensions
5:35

Comment #748 - Posted by: mark m/24/74"/194.2# at July 29, 2009 3:28 PM

7 rounds +400m+1 pull up
20-20-17-17-15-14-1
5 min rest
2 rounds of 30 GHD sit ups 25 back extensions

Comment #749 - Posted by: mark m/24/74"/194.2# at July 29, 2009 3:31 PM

Actually, I intended to post 8/125.

Comment #750 - Posted by: Rebar [50y/m/10st12/70"] at August 3, 2009 11:29 AM

5 rounds + 300m
10-10-9-7-7

Comment #751 - Posted by: bell at March 31, 2010 1:19 PM

5 rounds
72 pull-ups (30/8/10/12/12)
+ 200m

Comment #752 - Posted by: Seb H at April 1, 2010 12:15 PM

Instead of 400m run did 40 double-unders.

Completed 6 sets:
20 PU
15 PU
15 PU
12 PU
10 PU
10 PU

Comment #753 - Posted by: James at January 18, 2011 1:19 PM

7 rounds run = 2800m
25-22-22-17-20-20 = 126

Comment #754 - Posted by: Leonardo at July 2, 2014 5:30 PM

7 rounds run = 2800m
25-22-22-17-20-20 = 126

Comment #755 - Posted by: Leonardo at July 2, 2014 5:32 PM
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