July 31, 2009

Friday 090731

"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 090626

kayak-th.jpg

Enlarge image

Paul Siratovich - Barkadalur, Iceland


Gillian Mounsey, American Gladiator, and CrossFit - video [wmv] [mov]

Posted by lauren at July 31, 2009 9:30 AM
Comments

Ah good some pull ups

Comment #1 - Posted by: Highland at July 30, 2009 6:08 PM

Ahhhh... my hands are still shredded from Cindy! Oh well... I have my new slosh pipe to play with tomorrow, too!

Comment #2 - Posted by: DanP at July 30, 2009 6:09 PM

Ahhh, my hands are still shredded from Cindy! Oh well... I have my new 10' slosh pipe to play with tomorrow, too!

Comment #3 - Posted by: DanP at July 30, 2009 6:11 PM

Who's going to Tony Blauer's Camp??

It's getting close! Only about 2 more weeks :)

Comment #4 - Posted by: AllisonNYC_CrossFit Obsession at July 30, 2009 6:12 PM

new pullup bar installed yesterday. perfect timing. bit of catchup to do as well

Comment #5 - Posted by: Rookie - Crossfit Gold Coast at July 30, 2009 6:18 PM

HQ - Both of the video links are pointing to the .MOV

Comment #6 - Posted by: TomW at July 30, 2009 6:23 PM

#3 I won free access to Blauer's Camp and sadly I can't go.

Proper compare to link

http://www.crossfit.com/mt-archive2/004772.html

Comment #7 - Posted by: tooljunky 28/m/5'10"/175 at July 30, 2009 6:24 PM

SWEET!

Comment #8 - Posted by: John-in-Jersey 34/6'0/190 at July 30, 2009 6:25 PM

picture is DOPE!

Comment #9 - Posted by: d.dot at July 30, 2009 6:26 PM

Awesome! Wife's name is Nicole, so this is gonna be a good workout!

Comment #10 - Posted by: BillB at July 30, 2009 6:26 PM

Friday is a special day to me. 10 years ago, 10 friends of mine were killed in a plane crash while enjoying life skydiving. I have been blessed knowing all 10 of them even though it was for a short time. Miss you guys everyday!
A toast to absent friends!

Comment #11 - Posted by: Allan at July 30, 2009 6:27 PM

HA! I new pullups were coming. PR coming!

DO WORK!!!

Comment #12 - Posted by: BlackCatX-Fit at July 30, 2009 6:29 PM

Oh good! It's not like I'm still sore from 18 rounds of "Mary" or anything....

Comment #13 - Posted by: Anders at July 30, 2009 6:35 PM

Gillian is amazing!


JD

Comment #14 - Posted by: JD at July 30, 2009 6:43 PM

Awesome! Only my 6th week on CF and I already get to compare something. Am I trying to beat rounds or total pullups? Had 7 rounds / 47 pullups last time

Comment #15 - Posted by: Brian at July 30, 2009 6:44 PM

Oh good, I get to kill myself and try to use my brain at the same time. YEA

Comment #16 - Posted by: seth green at July 30, 2009 6:52 PM

@ #9 Allan

To all those we miss, *holds up beer*

Comment #17 - Posted by: mikednj at July 30, 2009 7:00 PM

Wish my assist bands would come, looks like I'll be needing them.

Comment #18 - Posted by: Dave C. at July 30, 2009 7:03 PM

ooohh. Can't wait! I've been out for a few months.

BTW, strict or kipping?

Comment #19 - Posted by: MKUltra/155/5'10"/Orlando, Fl. at July 30, 2009 7:09 PM

Gillian is a class act

Comment #20 - Posted by: kris kepler at July 30, 2009 7:12 PM

Gillian you are an inspiration!

Comment #21 - Posted by: Ransco at July 30, 2009 7:17 PM

That pic is great.

Comment #22 - Posted by: Matt_in_Oz at July 30, 2009 7:29 PM

Alison,

I'll see you there!

Comment #23 - Posted by: Nick Wise at July 30, 2009 7:35 PM

i posted a question yesterday (#19) and it was held for approval for most of the day, concequently nobody really saw it til todays WOD was posted... it involved pushing myself too hard, if any of you out there have any info relevant, and the time to go back and check it out, i would really appreciate an answer.... any help would be awesome! thanks guys!

Comment #24 - Posted by: Adam Manley at July 30, 2009 7:48 PM

YES finally some pull ups with some running, perfect

Comment #25 - Posted by: Andrew Ingell at July 30, 2009 7:52 PM

Man calves and feet still kill from getting used to running in my 5 fingers. 3,2,1,GO....

Comment #26 - Posted by: Ricky at July 30, 2009 7:57 PM

Link goes to 6/30 - workout was on 6/26 though.

Thanks!

Comment #27 - Posted by: Hale at July 30, 2009 7:57 PM

It should really stop raining :)

AllisonNYC- I want to go SOOOO BAD! :( I think i read they're held each year though right? If i can't this year next year! That kinda stuff is right up my alley, i love it.

Comment #28 - Posted by: Eric Gohl 22/5'10/162 at July 30, 2009 8:07 PM

Man, that's such a bummer about Gillian not being picked as a Gladiator despite destroying the other candidates. You'd think that a shoe company could develop a special one-off set of stiletto crosstrainers for her, but I guess not :^(

Comment #29 - Posted by: J.T. at July 30, 2009 8:09 PM

How's the law practice Nick?

Comment #30 - Posted by: Lost Boy at July 30, 2009 8:28 PM

6 rounds

25/23/21/20/18/17 = 124 total

Comment #31 - Posted by: Troy Hupp/STL/6'4"/200 at July 30, 2009 8:29 PM

I did too Gillian. Malibu was my all time fave (ha, that youtube video is ridiculous). I had the entire collection of action figures and had a sick eliminator built in my backyard. Ha, guess a love for American Gladiators is one of the precursors to Crossfit.

Comment #32 - Posted by: Eric/m/209/6'3"/24 at July 30, 2009 8:29 PM

mikednj & Allan - Cheers. To absent friends

Just got towelled up by DT - 14:41 PR by 2.5 mins. RIP Tim

Nicole is on the menu shortly

Comment #33 - Posted by: Rookie - Crossfit Gold Coast at July 30, 2009 8:33 PM

love this one! on a side note, i feel that i am overly right side dominant from head to toe, noticeably my right lat is larger than left, shoulder, thigh, etc, any tips on things to keep in mind while lifting to start to correct this? if i keep this up i wont even need a costume come halloween in a few years!

Comment #34 - Posted by: Trevor Brown at July 30, 2009 8:40 PM

My 3rd WOD, wanted to echo #17, are these strict or kipping (sorry, I'm sure this has been asked before).

Good luck all.

Comment #35 - Posted by: J. Hirigoyen at July 30, 2009 9:06 PM

Hi everyone!!!! Just moved back to Santa Cruz and went to Santa Cruz Central. We did "nasty girls" and I got my first Muscle Up!!!!!! Then I got four more.... Great to be back..

Comment #36 - Posted by: oceanfire at July 30, 2009 9:21 PM

Hmmmm seems like I remember this wod not too long ago. And Cindy/Mary. And the 10k. I know constantly varied means anything anytime but crossfit is also fun b/c it's random, fun stuff. I'm not a big complainer but there's so much crossfit can be.

Comment #37 - Posted by: Rads at July 30, 2009 9:22 PM

Comment #33 - Posted by: Rads

Rads, you're not limited to the main page WODs. use your imagination and program something else. Or you can choose another affiliate's programming such as CF Football, One World, or Performance Menu (three of my favorite programmings, BTW). Get creative!

Comment #38 - Posted by: Herm at July 30, 2009 9:31 PM

#9 Allan
You honor the memory of your friends well. I hope your day is filled with many fond memories of them that brings a smile to your face, and joy to your heart.

Comment #39 - Posted by: snix 33/5'11/180 at July 30, 2009 9:35 PM

Love this workout. One of my first ones.
Was looking through past workouts today. For those that follow the regulars posts--check out november 24th 2007. Or was it 2008? One of those two. You can put a face to AllisonNYC. And its a pretty face y'all! Allison, was that dude pinching you? haha.

Comment #40 - Posted by: JJ at July 30, 2009 9:55 PM

Lost Boy,

It's been going good since the Big Bang. The Laws of Nature are quite resilient. =)

How've you been?

Comment #41 - Posted by: Nick Wise at July 30, 2009 10:08 PM

I'm still on my week rest. My arms are getting better but not all the way there yet. I'll come back a beast on Paleo/Zone! Keep on the look-out...

Comment #42 - Posted by: Daniel Krull AKA "Franiel" at July 30, 2009 10:55 PM

does anyone use the tredmill for this workout? tomorrow I'm working and I workout on my lunch, so I wont be able to get to a track for this...

(this is going to be my 4th workout) I find everyday, I cant wait to check this website and see what the next workout will be..


Thanks,

Derek.

Comment #43 - Posted by: derek at July 30, 2009 11:03 PM

Hey guys, just wondering if anyone out there takes the Training Day supplements, seeing as how they endorse crossfit i figured someone did, any info on what you think or your results are greatly appreciated! Thanks.

Comment #44 - Posted by: deuceamatic (Todd) at July 31, 2009 12:21 AM

if anyone wants to know what im talking about, go to www.trainingday.com

Comment #45 - Posted by: deuceamatic (Todd) at July 31, 2009 12:22 AM

Finally got the internet back after a couple of cycles of not having any access. I managed to do my own WODs in the meantime though, including Lynne, Murph, Elizabeth, Chief, and a few strength days. This was a good one to come back to.

6 rounds in 22:16

-100 degree heat
-cross country runs

Comment #46 - Posted by: T P, m/24/6'1"/220 at July 31, 2009 12:33 AM

6 rds
20, 12, 12, 12, 10, 12

Comment #47 - Posted by: kevin Lim @ CrossFit SinGapore at July 31, 2009 1:03 AM

7 rounds in 20:19
20, 13, 12, 14, 11, 10 = total 90

Comment #48 - Posted by: tyomacho 26M 6' 200 at July 31, 2009 1:15 AM

8 rounds
12, 13, 14, 15, 15, 15, 15, 10

then, modified "Fight Gone Bad"......

7 minute "rounds" with 1-2 minute breaks, 3 "rounds" total.

1 minute each of;
High Kicks
40" box jumps
low kicks on heavy bag
Jumping Knees on wave bag
jab-cross-low kick combo
high kicks on heavy bag
40" box jumps

5 minute break....then, deep leg presses from 2 plates up the about 9 plates per side....6-10 reps per set, maybe 8-9 sets total in about 10 minutes total time.....

5-10 minute break to puke in a trash can and change my shirt, and then did the continuous running clock thingy with the 135lb clean and jerks......all of em were power cleans from the hang above, and DAMN, I only got to the 8 rep/minute mark...

Comment #49 - Posted by: Mike In Japan at July 31, 2009 1:32 AM

27
18
17
17
16
15

Comment #50 - Posted by: Charbs 23/190/m at July 31, 2009 1:54 AM

41/m/176cm/72kg

AMRAP 20 minutes

50 Double unders
Max rep Pull-ups

25, 20, 18, 16, 15, 16, 17 Pull-ups +10 DUs

Total pull-ups: 127
Total double unders: 360

Comment #51 - Posted by: Memuc at July 31, 2009 1:55 AM

6, 5, 5, 5, 8, 8.

that was fun! new to this kipping thing tho...got better as time went on!

Comment #52 - Posted by: Mr Pete at July 31, 2009 2:11 AM

Are any of the Michigan Affiliates in close proximity to the Detroit airport?

Comment #53 - Posted by: J9 at July 31, 2009 3:14 AM

M/31/6'1"/205

6 rnds+400m run
21,15,12,12,10,10

Comment #54 - Posted by: steve-o at July 31, 2009 3:16 AM

11(15),11.3(15),11.5(12),11.7(12),11.8(10),11(10)
6 rds 74

Comment #55 - Posted by: gs at July 31, 2009 3:25 AM

did it at 05h30 before breakfast. Definitively a bad idea.

6 rounds 10/10/8/9/8/5

Comment #56 - Posted by: 11381/29/m/5'7/155 at July 31, 2009 3:25 AM

My PR is 7

Comment #57 - Posted by: RGRHUTCH at July 31, 2009 3:29 AM

m/41/5'6"/145

2 rounds-15/15
5:26
pulled hamstring or something. hurts to walk.

Comment #58 - Posted by: duane at July 31, 2009 3:32 AM

10 * 300 meters, 90 seconds rest. (55-53 seconds. Last one 47)Upper body destroyed since before.

Comment #59 - Posted by: Peter at July 31, 2009 3:37 AM

M/44/5'9"/165

7 rounds
20-16-14-12-12-13-5
Total 92

Comment #60 - Posted by: panger at July 31, 2009 3:56 AM

Good times with Nicole, although it sucks having to use a treadmill

Finished 6 Rounds
12, 15, 9, 9, 10, 9
Ran at a 9.0 pace on the treadmill for all six quartermiles. Should shoot for 10.0 next time though.
Good Times!

Comment #61 - Posted by: GregH at July 31, 2009 3:57 AM

M/5'8/212/26

6 rounds
8,8,8,7,5,7=43

Comment #62 - Posted by: Will Brown at July 31, 2009 3:58 AM

strict pull-ups because my bar was a wobbly soccer goal that didn't like kipping at all

10/7/8/7/6/6/6/3

total: 53

Comment #63 - Posted by: Russ m/19/65"/145# at July 31, 2009 4:13 AM

Is it max pull ups w/out letting go of the bar? A little help with this one please. How do I know when to start running?

Comment #64 - Posted by: Andy at July 31, 2009 4:31 AM

#59 Andy asked: Is it max pull ups w/out letting go of the bar? A little help with this one please. How do I know when to start running?

Yes - also, you might want to be reasonable on how long you just hang there between the final couple of reps on a particular round. As some point, you are losing out on the metcon portion. So you might read max pullups as "do as many as you can without coming off the bar, and without taking more than a second or two between reps."

You start running when you let go of the bar and your feet hit the ground. :-)

HTH
Dave T.

Comment #65 - Posted by: Dave T. at July 31, 2009 4:50 AM

m/44/185

as rx'd
30-20-16-18-16-15

Comment #66 - Posted by: cosmo at July 31, 2009 4:55 AM

as rxd
6rounds

22
15
15
12
10
12
------
86

Comment #67 - Posted by: Jonblaze at July 31, 2009 5:08 AM

i see the posts and realize i didn't really max out on pu's. oops.

7 rounds + 200m w/ 8 pu's each = 56 pu's

Comment #68 - Posted by: jeglit (m/37/6'4"/220) at July 31, 2009 5:10 AM

M/72"/165/24

7 rounds
14/9/8/7/6/6/6

I took like 22 minutes just to finish the last round.

Comment #69 - Posted by: Kevin Wellnitz at July 31, 2009 5:20 AM

Off to Cape Cod for the 18th consecutive White Family gathering. Not sure what facilities will be available so .com WOD's may not happen. However, there's always a Crossfit workout available, eh?

Allan #9: First round at tomorrow nights first family dinner in honor of your friends, and in honor of all those friends who've left us too soon.

Comment #70 - Posted by: bingo at July 31, 2009 5:20 AM

9
16
23
20
20
18

106 total (PR)

Comment #71 - Posted by: Tyler Scott at July 31, 2009 5:21 AM

25 17 16 14 15 15 15 +290m

117 (PR Pull Ups and runs)

Comment #72 - Posted by: Nolan at July 31, 2009 5:25 AM

M/48/6'/185

7 Rounds
30-20-16-15-16-16-16=129

Comment #73 - Posted by: Richard at July 31, 2009 5:26 AM

CG E City crew:
Santiago: 6 rounds-15, 13, 13, 12, 10, 5-68 total
Pena(banded p/u): 6 rounds-7, 8, 7, 7, 6, 7-42 total
Leary: 7 rounds-20, 20, 15, 15, 11, 10, 10-101 total
Keep it up!

Comment #74 - Posted by: Dan Leary at July 31, 2009 5:27 AM

When not specified for a WOD, is kipping assumed?

Comment #75 - Posted by: MKUltra/155/5'10"/Orlando, Fl. at July 31, 2009 5:45 AM

7 rounds
14.0-15.4 kmph treadmill
approx 10, 9, 7, 7, 6, 5, 5 strict PUs

Comment #76 - Posted by: Marky G at July 31, 2009 5:56 AM

4 Rounds assisted with 50 pounds

17 - 14 - 9 - 5 for the pulls ups...

Comment #77 - Posted by: Robert MR at July 31, 2009 5:57 AM

MKUltra #67,

Yes.

Comment #78 - Posted by: Jimmy at July 31, 2009 5:58 AM

35/M/165#/6'0"

As Rx'd

18/13/12/11/10/9/7/6

(20:13)

Technically, only got 2 of the final pullups before the 20:00 mark.

Comment #79 - Posted by: bylam at July 31, 2009 6:01 AM

Kipping is the default pull up. Running with your hands in your pockets is the real debate.

Comment #80 - Posted by: Kipper at July 31, 2009 6:03 AM

Rx'd + 120m
didn't beat my 7 rounds of "Nicole"; finished 6 Rounds of 520meters (oops, should have been 400meters; ran in a different spot should have measured prior to running) and completed 72 pullups. Did better on pullups this time. Last time 75 pullups but used 7 rounds. OH & DID I MENTION I DROPPED A TABLE ON MY FEET BEFORE DOING THIS?!

Comment #81 - Posted by: Gabriel Wright at July 31, 2009 6:07 AM

25/m/5'11"/177
as rx'd
6rds + 150m
13-14-13-12-10-13
One fewer round and 2 less on PU.
The round of 10 killed my PU PR.

Comment #82 - Posted by: justaman - liberty sc at July 31, 2009 6:09 AM

m/32/5'9"/169

Rd1: 20
Rd2: 20
Rd3: 20
Rd4: 16

Total = 76 (PR by 2)

Comment #83 - Posted by: elliott at July 31, 2009 6:13 AM

31/m/5'10"/210

17
17
13
14

Total = 61 (pr)

Comment #84 - Posted by: D Craig at July 31, 2009 6:16 AM

5,5,5,5,5,rd 6 run only, coming off a long vacation and break.

Comment #85 - Posted by: Chris at July 31, 2009 6:25 AM

11
8
7
6
6
6
5

= 49

+400m

Comment #86 - Posted by: KOA2 at July 31, 2009 6:27 AM

m/29/5'11/170

46,28,20,20,18,22 = 154 previous pr 162 in 7rds

Comment #87 - Posted by: Ian Mosher CFATL (aka Skittles) at July 31, 2009 6:29 AM

6rnds. 10, 8, 12, 10, 10, 8. Kipping.
PR 6 but with. jumping pullups

Comment #88 - Posted by: seth at July 31, 2009 6:41 AM

CFWU

As prescribed:

32,31,30,27,34

M/33/70/210

Comment #89 - Posted by: B Bowen at July 31, 2009 6:43 AM

Decided to make up my own WOD but in a spirit similar to today's

Pyramid of Fran
3 x thrusters, 3 pullups
9 x thrusters, 9 pullups
15 x thrusters, 15 pullups
21 x thrusters, 21 pullups
15 x thrusters, 15 pullups
9 x thrusters, 9 pullups
3 x thrusters, 3 pullups

all thrusters were with 94#, all pullups were deadhang.

21:34

Almost had to talk to Ralph a couple of times.

Comment #90 - Posted by: dan m at July 31, 2009 6:50 AM

bw 165

treadmill @ 10.1

10 9 8 8 7 7 = 49

Comment #91 - Posted by: paulw at July 31, 2009 6:51 AM

7 Rnds..22:26
10
12
12
12
12
10
10
Horrible stomach..forgot I was recently diagnosed Lactose intolerant..No more milk ever..ouch

Comment #92 - Posted by: Meat at July 31, 2009 6:57 AM

sub'd elliptical for the run, nursing tendonitis in the knees...

35
25
21
20
17
17

Comment #93 - Posted by: Ricky C. 28/m/185/5'10" at July 31, 2009 7:00 AM

26/M/5'10"/180

CFWU 3x10

6 Rounds

10-8-9-10-6-10

Comment #94 - Posted by: JB at July 31, 2009 7:00 AM

m/36/214/5'11/

6 rds
9-7-7-7-7-7

18:20 (yeah, I could've gotten another run)

Comment #95 - Posted by: Keith M at July 31, 2009 7:14 AM

M/28/175/72kg

The track was only 370 meter so not completly as Rx

22
13
12
12
12
12
12
12

Comment #96 - Posted by: Jess Hviid Skov at July 31, 2009 7:25 AM

Coach,

I wanted to share a story about an incident that happened last Saturday. After a rough 2 hours of basketball, a few of the guys decided to go jump in the river for a swim. As we were getting ready to jump in, I heard screaming coming from the water. I turned and looked and saw someone out in the water drowning I immediately sprinted toward the dock and dove in and rescued a 17 yr old boy. He was spent so he didn't fight much .Apparently he had cramped and froze up. His buddy had made an attempt to rescue him but was almost pulled down by his friend. The reason why I am sharing this is because; I have no formal water rescuing skills, but am an avid Crossfitter. Without Crossfit I don't know if I would have had enough strength or stamina to pull dead weight out of the water. I've only been Crossfitting for a little over 2 months and have seen crazy results, I'm addicted!!! Thank you so much for a fantastic program and I'm sure that 17 yr old boy was say the same.

Thank you,
Joey Sanchez

Comment #97 - Posted by: Joey Sanchez at July 31, 2009 7:31 AM

23/m/180
8 rds w/kipping pulls
20-15-13-12-12-12-10-16 = 110

Comment #98 - Posted by: Julian at July 31, 2009 7:34 AM

12/11/10/10/10/10

Comment #99 - Posted by: Hale at July 31, 2009 7:37 AM

6 rds

back grip pullups - 85

ran a true 400m this time

next time try for 17 pullups per rd

Comment #100 - Posted by: controlfreak at July 31, 2009 7:38 AM

as rx'd
35/22/22/22/22 = 123

PR on pullups, same # of rounds. Running continues to be my goat. Felt like garbage, probably because I'm eating like crap again! What's this paleo challenge??

Comment #101 - Posted by: Gene @ Foundry CrossFit, La Quinta, CA at July 31, 2009 7:47 AM

M/47/66"/135

Run was a ~250m loop (around the gym) x2, so ~500m run:

5 Rounds +250m run.

20/18/18/16/16

Man, it is FN HOT here!


Lt. M: where were you today?


KALSU FOBBITT


Comment #102 - Posted by: jpatrick at July 31, 2009 7:48 AM

25/m/5'11"/204ish
22-20-14-15-14-12-12 = 109 + 20m run ties PR with # of PU's

Comment #103 - Posted by: Nickosaurus at July 31, 2009 7:49 AM

As Rx'd:

7 rounds - new PR

11
7
6
5
5
5
3

42 Total

Comment #104 - Posted by: Jonathan Offen at July 31, 2009 7:55 AM

Comment #48: There is an affiliate in Lake Orion, about 50 minutes away from the Detroit Airport, but that is the closest one I know of. Hope this helps....

Oakland County CF
180 Engelwood Dr
Lake Orion, MI 48359

Comment #105 - Posted by: BillB at July 31, 2009 7:56 AM

Nowhere to run today, so did Cindy. 10 minutes after having sex, I beat my PR by six rounds :D But wasn't able to give the lady a second round after that :(

Comment #106 - Posted by: mo s. m/29/6'/180 at July 31, 2009 8:02 AM

Did 4x400m sprint yesterday and taking it for 1 week so:
100 pull-ups and 100 ring-dips (no particular order) for time. Took 20:30, dips killed me.

Comment #107 - Posted by: Niels 18/m/160 at July 31, 2009 8:02 AM

30,20,15,15,12,10,11 (113); +29 from 090611...despite globo limitations!

Comment #108 - Posted by: Josh M/34/74"/196# at July 31, 2009 8:07 AM

Wow, i forgot how tough this one was.
warmup X3:
snatch to 15 OHS with broomstick
muscle up to 10 dips
15 situps
30 second handstand hold

6 rounds
25,20,20,15,15,10

running in 100 degree heat and 100% humidity sucks also i think round my block is more like 500m.

Hey is anybody else training in DUBAI ? and did you see the article in the FRIDAY magazine? that got me hyped.

Comment #109 - Posted by: jamesj at July 31, 2009 8:09 AM

Didn't have access to be able to run and do pull ups at the same location. And hand was still tore up from Cindy on Monday. I looked for work outs I could sub but was running out of time and everything I looked at I didn't have equipment for =[

So I came up with this.
5 RFT of.
8 rep #95 thruster
10 rep 18" Box Jump
12 rep DU

My time was 9:27 would have been sooner but my jump rope broke on the last set and had to grab one that I wasn't used to and was to long. I only broke on 2 sets of the the thrusters too the second and last set.

Wanted to do the #95 Thruster to get prepped for Fran. I plan on subbing in Fran one of the days that I can't do some workout due to lack of equipment.

Comment #110 - Posted by: Ron White male/26/5'8"/165 at July 31, 2009 8:16 AM

As Rx:
400m+ run , 7 rounds max pull-ups

40(max rep pr!),22,20,22,15,19,15
=153 pr for Nicole!

Comment #111 - Posted by: goap M/39/69kg/174cm at July 31, 2009 8:20 AM

m/26/5'8"/140#

6 rounds:
33-21-14-17-15-18

ran on a treadmill at 2% incline

Comment #112 - Posted by: Eric Ross at July 31, 2009 8:22 AM

34/F/5'10"/158

Felt like taking on another one of my biggest fears today (did my first 10k row a few days ago, and I've been scared of that for years!). Last night I was thinking "Fran" for today; even though it ended up being "Nicole," I felt like I needed to follow through with facing my biggest boogieman WOD.

"Fran"
As Rx'd with 65#
4:16

PR'd by just over 30 seconds, and realized it's possible for me to crack 4 minutes next time.

Comment #113 - Posted by: Laura DeMarco - CrossFit Rx at July 31, 2009 8:24 AM

5 rounds:
7-7-5-5-5

Comment #114 - Posted by: JR78 at July 31, 2009 8:25 AM

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

completely stoked about this improvement-

ran 7 rds (2800 meters)
89 pullups

compared to last time- 5 rds (2000 meters) and 46 pullups

Comment #115 - Posted by: Kenny- 37m/5'10/190 at July 31, 2009 8:29 AM

***FRAT***

Well, I didn't do the run on Wednesday. My achilles is hurting. Can't do too much jump rope right now either. Yesterday I did do an hour of skills work and a 1.5 hour MTB ride after work.

I didn't have access to a computer to see how I did with Nicole last time. I do know I did 6 rounds, and it sucked. Today I really tried to do as many pull ups as possible except for the first round (I would blow the whole WOD if I did. My pull up Pr is probably 70-80, but have never done it.)

Nicole as RX'd with mostly butterfly pull ups
40
25
25
25
25
Plus 100m

Pull ups PR 140 - Last time it was 6 rounds with 120 pull ups.

I did rest a few seconds here and there and thought I was going to puke. I wish I could have made it to the pull ups in round 6.

Can't wait to start the 30 days of Paleo!

Comment #116 - Posted by: Corey Bibolet Corey Bibolet M/39/5'8"/159 at July 31, 2009 8:30 AM

7 rounds

51-26-16-13-13-13-13... 145 pullups total

Comment #117 - Posted by: Justin D. _ 29/M/6'/200 at July 31, 2009 8:30 AM

10 rounds, but im disapointed with pull ups

15,10,8,6,7,3,6,3,2,4,= 64

i couldve done so many more,but sweaty hands = no grip

any clue how to help sweaty hands while pulling up?
using gloves doesnt really work out, any ideas/suggestion would be appreciated

Comment #118 - Posted by: Irro at July 31, 2009 8:39 AM

M/22/5'11"/170

12 Rounds - 21:19

32-25-24-20-17-15-15-13-8-7-5...ahhhhh 2

God Bless this one.... How can you run when your arms dont work anymore? I found this out today

Comment #119 - Posted by: Max at July 31, 2009 8:52 AM

21/23/17/20

i don't think my "400m" route in my neighborhood is accurate...

Comment #120 - Posted by: Michael James at July 31, 2009 8:58 AM

7 rounds
10, 8, 7, 8, 8, 8, 8
all dead hang

now for a swim...

Comment #121 - Posted by: bingell at July 31, 2009 9:04 AM

#103

Sarah got any proof to that statement?

Comment #122 - Posted by: Jason at July 31, 2009 9:12 AM

15, 12, 10, 10, 10, 8, 6
Station #1 loop - next time more effort on the pull ups.

Comment #123 - Posted by: sbennett at July 31, 2009 9:14 AM

Nice waterfall Paulie. Looks rad from above. Hope CrossFit has made you a more confident Class V Paddler! Keep on rock'n. Could I take my 15' Avon down the drop? Anyone want to paddle for me?

Comment #124 - Posted by: Andrew Brachle at July 31, 2009 9:15 AM

Nice drop Paulie. That waterfall looks sick! Could I take my 15' Avon? Does anyone out there want to paddle for me?

Comment #125 - Posted by: Andrew Brachle at July 31, 2009 9:16 AM

#111 How about chalk? If you are running outside, you can buy some for a couple bucks and break it up in a bag.

Comment #126 - Posted by: Cody McHugh at July 31, 2009 9:17 AM

Just ran this one with my daughter in 90 degrees and 70% humidity. Quite a change from what I am used to in England!

No pull up bar that I know of, so I did the fat crossmember of a swingset and my 400s were probably more like 440 m each, but I still pulled off 7 full rounds with 30 seconds remaining.

Pull-up reps: 17-12-10-12-12-12-10

The daughter (Martina) managed 4 full rounds and surprised herself on the pullups.

Comment #127 - Posted by: USA Allen in UK (Visiting Jacksonville, FL) M/30/71"/198 at July 31, 2009 9:21 AM

Just ran this one with my daughter in 90 degrees and 70% humidity. Quite a change from what I am used to in England!

No pull up bar that I know of, so I did the fat crossmember of a swingset and my 400s were probably more like 440 m each, but I still pulled off 7 full rounds with 30 seconds remaining.

Pull-up reps: 17-12-13-12-12-12-10

The daughter (Martina) managed 4 full rounds and surprised herself on the pullups.

Comment #128 - Posted by: USA Allen in UK (Visiting Jacksonville, FL) M/30/71"/198 at July 31, 2009 9:22 AM

6 rds + 400m in 21:05

25 21 21 17 11 20 = 115

Comment #129 - Posted by: anathema at July 31, 2009 9:22 AM

as rx'ed
16
11
10
10
7
11

Comment #130 - Posted by: jshep 24/6'1/210 at July 31, 2009 9:23 AM

I hate running in the rain and it was pouring today. Definitely didn't push as hard as I could have. sigh.

4 rounds
1:57 - 10
2:05 - 9
2:21 - 7
2:32 - 6

Meh, faster 400s and all pullups without bands so I guess I'm getting better.

Comment #131 - Posted by: mikednj m/28/5'11''/204 at July 31, 2009 9:25 AM

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
65 pounds thursters, 15 reps

Need some more time off from pull-ups for my baby soft hands.

Post number of rounds completed

As Rx'd 65 pounds thrusters
5 rounds

Didn't get enough rest from last cycle. Didn't feel like working out today and not ready to get back to the beginning of the three days cycle yet!

Still too hot and humid outside to run.

Comment #132 - Posted by: Kimberly McLeish 28/F/115 at July 31, 2009 9:33 AM

3X CFWU (no pullups)
WOD as Rxed:
12,10,10,10,8,6 pullups
6 rounds plus .10 mile

Comment #133 - Posted by: Gene Griffith M/40/227/73 W11D5 at July 31, 2009 9:36 AM

23/M/162

CFWUx2, only 5 PUs per round

16(PR!)-12-11-10-10-9 + 300m

Total: 68+300m, PR by 15+300m

Feel great!

Comment #134 - Posted by: Jeff A at July 31, 2009 9:40 AM

49/m/190

Bike vs run for same time as run per round
22,20,16,12,10,10

Comment #135 - Posted by: denob at July 31, 2009 9:40 AM

F/38/123
Nicole: runs outside; 6 rds + about 200m. pullups were:
17
18
17
14
16
14= 96 total

Comment #136 - Posted by: Raine at July 31, 2009 9:41 AM

m/46/177
30
28
18
18
17
17
+ 200m run 128 pu, the last time 5 rounds 121 pu+ 400m run

Comment #137 - Posted by: Troy at July 31, 2009 9:42 AM

Question on this workout:

Of all the workouts, I find this one interesting. Without doing it yet, my question is this workout seems different because you can technically only go going against yourself or past result. Shouldn't the workout be who can do the most pullups? Some people will have to run more to do more sets, and some people will do more pullups in less sets. But the overall goal would be to post the most pullups.

Maybe an ignorant question, but again, just a question on how to attack this workout?

Comment #138 - Posted by: L in Tampa at July 31, 2009 9:44 AM

heavily modified due to location:

400m on elliptical then pull-ups until Drea finished 400m on elliptical continued swapping for 20min.

completed 84 pull-ups personally
ran 1.18 miles personally

total distance between the 2 of us 2.18 miles

Comment #139 - Posted by: Jamie/m/30/175/5'11" at July 31, 2009 9:48 AM

WU .5 mi walk on treadmill
5 rds and 400 meter
PU
20
20
20
15
15

Comment #140 - Posted by: TJF at July 31, 2009 9:48 AM

Hey all, check out my new blog www.evolveyourfitness.blogspot.com (work/family safe.) Just posted a new discussion question:

How necessary is strength/power specialization to achieving elite levels of CrossFit performance? Is the idea that we need to specialize in strength and power contrary to CrossFit's prescription of constantly varied functional movements performed at high intensity? Or is it necessary to focus on strength and power in order to maximize performance across broad time and modal domains?

Head on over to www.evolveyourfitness.blogspot.com, and post thoughts to comments!

Comment #141 - Posted by: Jacob "BullFrog" Tsypkin at July 31, 2009 9:53 AM

The goal is to get as many total PU as possible. Which means do as many as you can each round and run as fast as you can to get back to doing PU.

Comment #142 - Posted by: BAdams 30/5'11/185 at July 31, 2009 9:58 AM

30/m/5'11"/200

Nicole as Rx'd

8/91
PR on the run nut not on the pu

Comment #143 - Posted by: cheflin at July 31, 2009 10:02 AM

CFWU- minus pu's

10,8,11,10,13

Comment #144 - Posted by: ~VERVE~ at July 31, 2009 10:03 AM

#111

Try climbing chalk...i've got some in a little bag I carry with me and use it for everything, pullups, olympic lifts, etc. Really helps the grip and protects the hands a little better than without.

Comment #145 - Posted by: T P, m/24/6'1"/220 at July 31, 2009 10:04 AM

m/26/5'7"/168#

7 Rounds, 112 pullups

Missed PR by a couple pullups. Tied rounds.

Comment #146 - Posted by: Tino at July 31, 2009 10:07 AM

1/4 mile on treadmill for each round

20
17
10 (strict)
12
12
15

Comment #147 - Posted by: handy at July 31, 2009 10:14 AM

m/41/195/5'11"

Sub pushups for pullups again

6 rounds in 19:56
1: 2:12 + 33 pushup
2: 2:18 + 29
3: 2:18 + 20
4: 2:21 + 17
5: 2:27 + 20
6: 2:24 + 20

6 rounds, 139 pushups

Ran faster and got more 12 pushups this time than last. I think my pushups were a bit sloppy and rushed this time out however. Need to work on that next time.

As last time, I ran from bottom of driveway, down street (tree line at Dave's house) and back down to car to do pushups.

Time was wasted keeping track of times (but I count those as vital mini-breaks).

Ran in my Chuck Taylor high tops for the first time. I thought I was in trouble the first round, then got the hang of running softly in them the next. I can see how a low heel makes it much easier to land properly, compared to my new balance. I need to get a pair of k streets or something similar for the next run.

Comment #148 - Posted by: slowweak at July 31, 2009 10:15 AM

as r'xd

7 rounds
33 pull ups

** no chalk, pull-ups didn't work well. Fell off bar early each time.

Comment #149 - Posted by: wilsontt at July 31, 2009 10:22 AM

33 20 15 15 15 15 = 113 PR

Comment #150 - Posted by: steeliekid M 40 175 67" at July 31, 2009 10:25 AM

7 rounds w/o pullups on last round.

23
15
13
13
5 + 5 (some idiot jumped in to do tri-pulldowns on the pullup station)
14

88 total. Did 96 total last time, seven complete sets but probably a little over 20 mins. 10.5 mph on first 400m, 10.0 on all of the rest.

Comment #151 - Posted by: Chris H m/31/146/66.5" at July 31, 2009 10:28 AM

I needed more upper body and less lower (ran some yesterday) so I did JT instead.

21-15-9
HSPU, ring dips, pushups

13:36

Comment #152 - Posted by: Michael m/46/5'9"/175 at July 31, 2009 10:28 AM

1. 16
2. 12
3. 11
4. 11
5. 10
6. 13

Comment #153 - Posted by: Nicholas at July 31, 2009 10:39 AM

m/42/162/6'

8 rounds/130 pu (last time: 7 rounds/129 pu)

f/33/140/5'6"

5 rounds/38 pu

Comment #154 - Posted by: P&M at July 31, 2009 10:40 AM

M/22/6'2/160

8 rounds

20 first rounds then 10 pullups each time after....lame. Still learning the kip. Started really getting it towards the end when i took it slow.

Comment #155 - Posted by: SeanMerron at July 31, 2009 10:41 AM

Not my favorite WOD but did:

38 (PR for max reps)
20
16
15
16
13
118 total

1 round and 26 reps down from last time - poor grip strength and felt gassed due to heat/humidity today.

Comment #156 - Posted by: Mike Mc 31/5'9"/171# CrossFit Emerald Coast at July 31, 2009 10:44 AM

1/4 mile on treadmill for each round

20
17
10 (strict)
12
12
15

Comment #157 - Posted by: handy at July 31, 2009 10:52 AM

8 rounds, 44 pullups and 200 m as Rx'd.

Probably one of my hardest crossfit workout...

Comment #158 - Posted by: Espen the Norwegian viking at July 31, 2009 10:53 AM

M/16/5'11"/170
122 total pull-ups, big PR. He had 107 last time.

F/16/5'8"/135
57, with 20# assist. Another PR, as she had to use 50# assist last time, and only 20# today.

F/51/5'6"/135
58, another big PR. She had 52 in June.

M/50/5'11"/172
79. I was the only one not to PR.

Comment #159 - Posted by: Kevin C. at July 31, 2009 10:58 AM

#96

Way to go Joey...takes more than Crossfit to do that...takes a heart in a lot of different ways. But, Crossfit does make it easier:-) Way to be ready...Semper Paratus.

MikeF, USCG, RET.

Comment #160 - Posted by: Mike F at July 31, 2009 11:00 AM

OK--no gym space today, so we went outside. Kind of borrowed this workout from an affiliate(can't remember who).

2 rounds for time:
80 yard overhead lunge 45# plate
80 yard farmer's carry 45# plates
160 yard sprint
20 burpees

time--14:13

It was a fun one!!

Comment #161 - Posted by: Eric G. in WA 5'8.5' 185 at July 31, 2009 11:07 AM

8,5,1,5,5. All dead hang.

Comment #162 - Posted by: Jon 25/m/190 at July 31, 2009 11:11 AM

Outside on track beside gym on big fat soccer goal posts. Muggy as hell!

Time per round / # pullups
1) 2:17 - 17
2) 2:52 - 13
3) 2:55 - 10
4) 2:52 - 10
5) 2:47 - 10
6) 2:53 - 10
7) 3:20 - 16

Total: 19:59 - 86

Not my best effort...

Comment #163 - Posted by: Arthur M/34/5'11"/175 at July 31, 2009 11:12 AM

as rx'd
6 rds + 100 meter pr
1. 25
2. 20
3. 20
4. 16
5. 15
6. 12
7. 0
108 total pr

Comment #164 - Posted by: Robert W. at July 31, 2009 11:16 AM

M/22/5'5/175
5 rounds
15 bar pull ups
21 ring pull ups
12 bar pull ups
15 ring pullups
13 bar pullups

trying to get over shin splints and hands are all ate up from O lifting

Comment #165 - Posted by: Jacob O at July 31, 2009 11:17 AM

24/m/175

on treadmill:

1. 1:25 - 25
2. 1:25 - 15
3. 1:28 - 15
4. 1:28 - 12
5. 1:30 - 15
6. 1:30 - 10
7: 1:35 - 10

19:51 - 102
pr by 4 pulls

Comment #166 - Posted by: NickR at July 31, 2009 11:18 AM

M/43/185/5'9"
Sub'd 500M rows and some jump roping
16,14,14,14,12,12

Comment #167 - Posted by: Alan at July 31, 2009 11:18 AM

M/36/5'10"/182

Did not do today's WOD because I didn't feel like it. There, I said it.

Instead:

"Blackjack"

25:43

GO FRAT, GO PALEO!

Comment #168 - Posted by: Playoff Beard at July 31, 2009 11:19 AM

33/m/210/6'5"

15
10
8
8
7
8
6
8

Total: 70 couple off PR

Comment #169 - Posted by: Corey at July 31, 2009 11:20 AM

as rx'd
6,6,6,5,4,4 +4 (Strict)

w/ no excuses.

Comment #170 - Posted by: Fatt Boy at July 31, 2009 11:20 AM

BillB #104
Thanks for the Affiliate info. in Lake Orion. It is a quick buisness trip out to Detroit and I may not be able to travel 50 minutes from the airport.
There's always something I can put together while in the hotel, I guess.

If any other Michigan Affiliates are close to the Detroit airport - please let me know.

THANKS!

Comment #171 - Posted by: J9 at July 31, 2009 11:21 AM

#168- Playoff Beard-love your comment..gave me a chuckle!

CFWUx3-obviously no pull ups

"Nicole" was pitiful today.

5 rounds 116 pull ups

I have been eating like crap since I got on the plane to come home from the Games...there I admitted it....I go from eating GREAT to turning into a bottomless pit for white flour crap carbs. Today's a new day..time to get back on the wagon!

Comment #172 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at July 31, 2009 11:22 AM

sub pull ups w/ push ups

12
12
10
10
10

F/27/63"/140

Comment #173 - Posted by: Juju at July 31, 2009 11:24 AM

5 rounds:

#1 18 chinups
#2 11 pullups
#3 12 c.u.
#4 10 p.u.
#5 10 c.u.

Comment #174 - Posted by: Brandon 29/M/230 at July 31, 2009 11:25 AM

Recent article in the Army Times.

http://www.armytimes.com/offduty/health/offduty_crossfit_main_072809/

Comment #175 - Posted by: averagejoe at July 31, 2009 11:26 AM

5 rounds
25/20/20/15/15
total=95
did not do as well as last time... 1 less round, but more PUs per round. done on a treadmill that was down stairs and the PU bar was upstairs... kind of annoying.

Comment #176 - Posted by: magnus 23/5'8"/155 at July 31, 2009 11:41 AM

7 rounds

15/12/8/6/6/8/6

61 pull-ups

Comment #177 - Posted by: mncross m/25/5'9"/150 at July 31, 2009 11:44 AM

7 rounds
12.7kmh 1%inc treadmill run
22,16,13,12,12,12,13

prev
30,16,14,11,10,10,10
prev prev
21,15,11,9,9,9,7 pullups

Comment #178 - Posted by: Tamas at July 31, 2009 11:46 AM

M/26/6'1/175

As rx'd:

26, 20, 13, 13, 9*, 12 = 93

*Slipped off the bar on my second-to-last set, and jumped backed on and completed four additional pullups, but my asshole partner wouldn't count them. Regardless, I'm happy with the total.

Comment #179 - Posted by: sbvaneria at July 31, 2009 11:52 AM

m/178cm/89kg/33y
6 rounds
26 20 17 17 17 17
total 114 (last time 91, 6 rounds)

Comment #180 - Posted by: gepeto at July 31, 2009 11:56 AM

as rx'd
20,20,15,14,17,16
102 total PR

Comment #181 - Posted by: s2 at July 31, 2009 11:56 AM

10,8,8,8,7,7,6 one extra round from last time and an increase of almost 20

Comment #182 - Posted by: Raph at July 31, 2009 11:57 AM

111 pullups and 8 runs. First time on crossfit, but I'm a veteran of two rounds of P90X--GREAT STUFF! Need to work on my conditioning though, so looks like CF will help there.

Comment #183 - Posted by: Dave at July 31, 2009 12:04 PM

M/32/5'5"/123
5 rounds
all pullups are kipping pullups

45
45
30
30
20
-------
total 170

Comment #184 - Posted by: Dung Tran at July 31, 2009 12:07 PM

6 rounds plus a run
25/15/12/12/13/15

Comment #185 - Posted by: Flosi at July 31, 2009 12:13 PM

Chest-bar pullups

7 runs
21-15-14-14-11-10-10 (finished last one at 20:05)


Comment #186 - Posted by: Marty 24/m/150/5'9" at July 31, 2009 12:14 PM

I just got The Paleo Diet and The Paleo Diet For Athletes books. I am ready to go for the 30 days of Paleo.

Comment #187 - Posted by: Corey Bibolet M/39/5'8"/159 at July 31, 2009 12:22 PM

7 complete rounds plus 400m

strict pull ups
8
9
10
10
9
10
7

Comment #188 - Posted by: BSharp 23m/5'8"/185 at July 31, 2009 12:22 PM

7 Rounds 11, 8, 6, 5, 5, 5, 5 Deadhangs

Comment #189 - Posted by: Chu 29/M/5'7"/183 at July 31, 2009 12:24 PM

6 rounds + 1x 400m

10
11
8
10
10
8

should be able to do more but was mentally week

Comment #190 - Posted by: bryar25/70"/200 at July 31, 2009 12:24 PM

As rx'd
Nate: 10 rounds+100m
20/11/11/11/11/11/11/11/7/8=112
PR!!

Comment #191 - Posted by: Nate and Laura at July 31, 2009 12:29 PM

M 37 6' 165#
6 rounds
25
20
20
20
15
18
total 118

Comment #192 - Posted by: CrossFit Refugee at July 31, 2009 12:29 PM

f/27/5'0"/108
5 rounds plus 200 m run
15, 11, 10, 8, 8

Comment #193 - Posted by: Kat at July 31, 2009 12:32 PM

M/30/5'11"/175

3/30
7 complete + .03m, 20-15-11-12-10-9-9 (86)

6/26
7 complete, 25-15-12-9-10-9-2 (82)

7/31
6 complete + 400meter, 28-20-13-13-15-10 (99)

A little change in diet has helped. Crossfit or Die!

Comment #194 - Posted by: Kevin D at July 31, 2009 12:32 PM

M/15/145/5'11

As rx'd
16
11
10
12
8
7
64 Total (Still working on those PU's

Comment #195 - Posted by: Josh S. at July 31, 2009 12:36 PM

As rx'd

14
20
16
14
14
12
10
10

m/19/6'1/170

Comment #196 - Posted by: Phil Anton at July 31, 2009 12:37 PM

M/26/5'10/220

6 Rounds
10MPH-8 PU
12MPH-6 PU
11.5MPH-6 PU
11MPH-7 PU
11MPH-6 PU
12MPH-5 PU

I don't know the numbers but this is a PR. Previous w/o I was getting 3-5 pull ups. I probably could have run a bit faster but at the same time I almost puked on the last sprint this time. Enjoyed this one!

Comment #197 - Posted by: Tyler at July 31, 2009 12:42 PM

Fridays are not possible for me to wod, so yesterday made up Lynn:

95# BP 10*10*8*8*7
Pull ups, least asst, (16lbs) : 9*6*7*5*7

BP (and PU) are a weakness I am I eager to improve on. I also swam and did yoga yesterday and at the end of yoga, I was like yay for rest day Friday!

July marks my *Health* Anniversary. 4 years ago this month I met my hero who literally saved my life. It’s only been 4 years, and I have come a long way. I have to remind myself on this sometimes when I get down I can’t do a MU or whatever.
ED’s take a toll on your body, but you’d never guess by looking at me today. I look like a picture of health :)

Good luck to all on the Paleo Challenge. I eat “innately” (in8-ly, ha ha), which is very paleo. I eat so many green leafies, the produce dept at my groc store has thanked me for my business on more than one occasion. ;)

Comment #198 - Posted by: in8girl at July 31, 2009 12:44 PM

"Semi-heavy Nicole," pullups w/ 25lb. weight, runs unweighted. 15-10-8-6-8-6-6-8.

Weird how I bounced around at the end. I think it was all timing - the weight belt would kind of swing around and I could either fight it or work with it.

Buy-in: quiet running drill, 10ghd, 10be, 5 jumping bar muscle-ups, handstand; One World 20-rep challenge, back squat 215 lbs., 20 reps! That is getting super-hard. If I can make just a few more rounds of this I will be delighted.

Next time I might try this all weighted, runs included. I am doing running WODs now in the Chuck Taylors regularly, it has smooothed out my running stride tremendously and reduced the calf and achilles soreness I tend to get (although I still do the longer runs in my ultra-padded asics gel shoes). This has been a very interesting experiment.

Comment #199 - Posted by: Kamper/M/45/74"/200 at July 31, 2009 12:47 PM

1st full week of doing crossfit.

4 rounds

7 - 9 - 11 - 7

Comment #200 - Posted by: DavidP at July 31, 2009 12:49 PM

6 rounds with a total of 76 pullups

Comment #201 - Posted by: Chris Thomas at July 31, 2009 12:51 PM

run on treadmill at 1.5/ 11


15 (PR)
10
8
8
7

Comment #202 - Posted by: Joe K/M/22/6'/180 at July 31, 2009 12:53 PM

F/26/132/5'6"

6 rounds of Nicole with a little time to spare!

15
10
10
10
10
8
Assisted pullups and ran on treadmill.

Comment #203 - Posted by: Nikki WC, PA at July 31, 2009 12:54 PM

m/29/6'/167

6 rds rx'd

30
15
14
10
11
10
--
=90 total

2nd time with nicole, new pr's. last time 5.5 rds w/ 69 pullups. focused more on pu this time ran pretty slow, some breaks. aim for 7rds next time w/ no walking.

Comment #204 - Posted by: liggy at July 31, 2009 12:57 PM

M/26/5'11/170

Second week doing crossfit.

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

Comment #205 - Posted by: Wall at July 31, 2009 12:58 PM

48 / 178

6 rounds on tm at 1%

64 Pull-ups -- 17-13-10-8-7-9

Comment #206 - Posted by: tom perry at July 31, 2009 12:59 PM

# 96 way to go Joey Sanchez... I AGREE THAT IT TAKES MORE THAN JUST BEING A CROSSFITTER TO PUT SOMEONE ELSES LIFE BEFORE YOUR OWN... you acted selflessly, and that boy will live out his life because you did so.. SEMPER FI

Comment #207 - Posted by: snix 33/5'11/180 at July 31, 2009 1:02 PM

#172 Fit Mom:

What's up sister? Glad I could give you a laugh and it's always great to get a shout out from a BAMF Games competitor!

I hope you don't mind, but I stole this line you posted a few days back:

"DFL beats DNF beats DNS...every time!"

It's now written at the top of the garage gym white board. I love it, thanks for that :-)

~Never Quit!

Comment #208 - Posted by: Playoff Beard at July 31, 2009 1:03 PM

ran outside 85 degrees

7 rds in 20:54 all pu's strict with palms away
20 pu's kicked my arse. Most I"ve done in a year. before shoulder surgery 9 mos ago I only did 18.

rd1 20pu's
2-11pu's
3-8 pu's
4-8 pu's
5-8 pu's
6-5 pu's
7-4 pu's
total pu's 64

Comment #209 - Posted by: brian hirt at July 31, 2009 1:04 PM

# 109 Sarah
I will repeat a question asked of you earlier... Do you have any proof? Just curious.

Comment #210 - Posted by: snix 33/5'11/180 at July 31, 2009 1:05 PM

13/8/9/7/8/3

Comment #211 - Posted by: Clown Baby at July 31, 2009 1:07 PM

"Nicole"
7 full rounds
pullups 26
18
17
15
16
15
16
had to run from the pullup bar downstairs up a flight of stair to the track in my gym, and then back downstairs for more pullups. Had fun. A real pr in the pullup area for me.

Comment #212 - Posted by: snix 33/5'11/180 at July 31, 2009 1:10 PM

CFWU x3 (1/2 PU's)

WOD (Rowed instead of run)
15-15-15-10-10-10-10

I don't know if it's the rowing instead of running, loss of strength, poor nutrition, poor the sleep habits, or all around delicate nature... But I've been putting up some of the worse numbers I've put up in years.

Get some,...

Comment #213 - Posted by: DJ at July 31, 2009 1:21 PM

20
30
25
20
20
20
18

Total: 153 pullups in 7 rounds (PR)

Comment #214 - Posted by: JDisch at July 31, 2009 1:22 PM

12/12/12/12/12/12

Treadmill run, speed 15,5 - 16,5
6 rounds

Comment #215 - Posted by: Kari at July 31, 2009 1:30 PM

as rx'd 8/6/6/6/5/5/6 plus 400m, pull ups on rings

Vicky: ran for 20min

Comment #216 - Posted by: sam p at July 31, 2009 1:32 PM

M/23/170/6'

As Rx'd
6 Rnds - 22, 14, 10, 10, 8, 7
Total PUs = 71

new PR

Comment #217 - Posted by: Ian Morris at July 31, 2009 1:36 PM

m/192/6'1/29

as rx'd

6 rounds 100 pull ups pr!

Comment #218 - Posted by: matt b grand cayman at July 31, 2009 1:36 PM

35
20
20
20
20
20
23

158 total

Comment #219 - Posted by: Thomas Baklayan at July 31, 2009 1:38 PM

Gillian,

Always fun to watch your videos. Your honesty, beauty (inner and outer), and fitness are an inspiration to all. Certainly anyone that has spent more than a few minutes with you knows how truly special you are.

It's clear to me, the American Gladiators lost and the Crossfit community won.

Mac

Comment #220 - Posted by: Mac at July 31, 2009 1:42 PM

#208-Playoff Beard..thanks for the kudos of me being a BAMF-I'm sitting a little taller now-really I needed that...have not been feeling "it" lately.

I got the DFL beats DNF beats DNS from CrossFit Cynergy in Mass. I too, LOVE THE SAYING. Guess I should remember it on the days I'm feeling "sorry for myself"!!

Go hard everyone!

BINGO- enjoy the Cape..plenty of creativity to make up on the beaches-hope your weather is spectacular.

Comment #221 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at July 31, 2009 1:53 PM

As Rx'd

21
16
14
14
10
8

Total 83

20/m/163/5'11"

Comment #222 - Posted by: Logan S at July 31, 2009 1:55 PM

still waiting to get off work to try this one...

This is one of my favorites!!!

Comment #223 - Posted by: J-Dan at July 31, 2009 1:56 PM

Wow, great job everyone. Some of these numbers are astonishing.
Nicole
5 rounds:
30,21,21,20,16 = 107. I'm pretty pleased with my total, but think I can get more next time. The running kills me, not exactly a speed demon.

Comment #224 - Posted by: Tim A m/55/6'/200 at July 31, 2009 2:02 PM

oops. I better learn to add. 158 for my total. lol

Comment #225 - Posted by: Tim A m/55/6'/200 at July 31, 2009 2:03 PM

Tredmill 1%

8 rounds

8-5-7-7-8-7-7-6 = 55 pullups

PR by 12 pullups and 1 round

Comment #226 - Posted by: Guy - M - 6'2" - 255 lbs - Ottawa, Canada at July 31, 2009 2:04 PM

23/m/6'0/177lbs

8 rounds:
15,13,12,10,10,10,10,10
Total:90

My buddy Johns 2nd day of CrossFit
8 rounds:
7,4,4,5,5,5,4,3
total:37

Comment #227 - Posted by: Clay_ZeRo_ at July 31, 2009 2:07 PM

12
9
6
7
6
6

m/27/6'4/225

Comment #228 - Posted by: Ambro at July 31, 2009 2:08 PM

m/39/190/77"

Phew that was hard in the pouring down rain.

22-15-11-12-17-8-(5-2) the last 7 came without enough time to get another run in.

Comment #229 - Posted by: Todd at July 31, 2009 2:10 PM

6 rds:

11
8
6
7
5
5

Comment #230 - Posted by: KC at July 31, 2009 2:14 PM

#40 Nick-

Well played! And I am feeling very blessed as always. ;)

Comment #231 - Posted by: Lost Boy at July 31, 2009 2:17 PM

6(strict)-6-5-5-5-5

And then tried not to freak other, more sedentary, gym goers out with my extremely labored attempts to get air... Excellent workout.

Comment #232 - Posted by: Silver at July 31, 2009 2:17 PM

47 - 6' - 210#

CFWU X 3

As RX'd:

6 rounds

120 pull-ups; 20/20/20/20/20/20

Comment #233 - Posted by: wtp at July 31, 2009 2:18 PM

6 rounds of a 540 meter run, with 114 pullups

Comment #234 - Posted by: Lost Boy at July 31, 2009 2:21 PM

24/m/5'7/160#

As rx'd:

25
20
17
17
15

Total: 94

PR by 29 pull-ups

Last time did it in Boots and Utes in extreme heat and humidity; this time did it in PT gear in pre-thunderstorm conditions. Hard to say what effects the contrasting weather conditions had on my performance these past 2 times, but I shattered my old PR, so that's good in and of itself.

Comment #235 - Posted by: xpi at July 31, 2009 2:22 PM

m/38/76/200

Not as rx'd - treadmill broke at the beginning of rd 3. So I switched to rowing (500m)/pushups.

6rds in total

Run - 11pu (deadhang)
run - 8
row - 21pushups
row - 22
row - 17
row - 18

I had a blister on my heel, so I ran barefoot. Felt pretty good!

Comment #236 - Posted by: Chas at July 31, 2009 2:29 PM

17
13
8
9

and another quarter mile for 4.5 rounds.

I feel like I could have done much better on this, even though I was thoroughly worked afterwards... I'm thinking about some more PT this evening. Is this inadvisable?

Comment #237 - Posted by: antonio at July 31, 2009 2:30 PM

subbed 2 min jump rope for run
21
20
16
13
10
11
11
Total:102

Comment #238 - Posted by: ferb44 at July 31, 2009 2:32 PM

m/38/240
still can't run, bad heel
did eliptical and pull downs
10 rds
11/8/9/6/7/6/7/6/5/6
170 lbs pull downs

Comment #239 - Posted by: TPDFISH at July 31, 2009 2:39 PM

11, 8, 8, 6, 7

Comment #240 - Posted by: Keeze at July 31, 2009 2:44 PM

M/21/175

Hurt shoulder earlier in week, subbed push-ups for pull-ups

6 rds

34/20/20/20/21/16

Comment #241 - Posted by: Mitch at July 31, 2009 2:44 PM

27/m/185

15/12/13/15

37/m/150

7/8/8/8/8

Comment #242 - Posted by: mrlowery at July 31, 2009 2:44 PM

34/M/152lbs

13
8
6
6
6
6
5
4

Got my Run done on start of the 9th round. Forearms are still real tired from the last CF round..

tired.

Comment #243 - Posted by: J at July 31, 2009 2:46 PM

Kinda pathetic still but HUGELY improved over the first time I did this and could only muster 8 on the first round.

21, 11, 8, 6, 8, 7, 5 + 300m

(Did the 8th set of pull-ups anyway but my arms were shot and I managed like 4, bleh)

Comment #244 - Posted by: Mark (Go Blue Hens!) at July 31, 2009 2:48 PM

m/27/6'2"/174

Rx'd
6 rounds
80 pullups

Comment #245 - Posted by: Dorff at July 31, 2009 2:50 PM

First time!
5, 5, 5, 5, 5, 5, 3
Negative split the run, and I finally figured out how to kip a pull-up in the third set. I definitely should have done more the first round :/

Comment #246 - Posted by: Jess at July 31, 2009 2:51 PM

M/30/150

23
19
16
16
16
16
17

7 rounds , 123 total

Comment #247 - Posted by: Flash at July 31, 2009 2:53 PM

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Jog 400M.

As rx’d: 31PR-20-15-11-13 + 400M run = 90
Foam roll after
Compared to 090626: 30PR-20-16-18-17 + 400M run =101 PR

Comment #248 - Posted by: Sesoku at July 31, 2009 3:04 PM

m/23/175

7 Rx'd

29,19,15,14,12,13,16

118 total

Comment #249 - Posted by: Cass - CF Oshawa at July 31, 2009 3:06 PM

M/33/6'6"/240

First time doing this workout. Joined Crossfit 4 days ago. Still learning how to do the kip pull-up. 7 rounds, 66 total.
15
14
11
10
9
9
4
I will get there. I am loving it. CROSSFIT ROCKS!!

Comment #250 - Posted by: Big Sexy at July 31, 2009 3:10 PM

30 yom, 185 lbs

8 400m, 7 pullup rounds 117 reps


7 full rounds 125 pull ups last time

Comment #251 - Posted by: Jeff Weltmer at July 31, 2009 3:11 PM

unfortuntely i cant do it today i have an IST for the Marine Corps recruiters tommorrow, so i will make up for it tommorrow. Last strength test i did was 16 pullups, 59 situps (2min),and 9:59 1.5 miles but hadnt started crossfit before then I CANT WAIT to see how i do tommorrow!

Comment #252 - Posted by: J-Bird at July 31, 2009 3:14 PM

23.m.137.65"

as rx'd
4 rds 75 pull ups

Last Time
5 rds 50 pull ups(strict)

PR:
4 rds 85 Pull ups(PR???)

PR:
5 rds 77 Pull Ups(PR)

Outside:
5 rds 49 pull ups(PR)

Comment #253 - Posted by: Francis Vu Nguyen at July 31, 2009 3:20 PM

As rx'd

8 400's and 93 pull ups (all kipping; 7 rounds)

Comment #254 - Posted by: CMG, 31, 5'10'' 195 lbs at July 31, 2009 3:21 PM

7 rounds
20min
treadmill 7.2 & 7.3
11-6-6-6-4-5-4 (up 2)
to 7.3 next time

Comment #255 - Posted by: Headhunter at July 31, 2009 3:29 PM

As Rx'd

6 rounds
23-12-8-10-10-13 PR

Thanks Coach

Comment #256 - Posted by: H.E / M / 35 / 6'0 / 170 at July 31, 2009 3:32 PM

CF Warmup

as rxed

57 total.

7 rounds

Comment #257 - Posted by: martin at July 31, 2009 3:39 PM

8 rounds + 400m
pullups 16,14,13,11,11,11,11,10 = 97

last time 9 rounds with 83 pullups. So lost one round of pullups but increased 14 pullups. I think this is improvement.

2 sets:
one arm deadlifts 90lbs
Turkish get-ups 12lbs

Comment #258 - Posted by: jc at July 31, 2009 3:40 PM

7 Rounds + 380m

15
15
15
15
15
15
10

= 100 Pull-ups, 3.18k Run

Comment #259 - Posted by: Kenno at July 31, 2009 3:43 PM

m/22/165/6'

as rx'd

18+12+10+10+7+9+6 = 72

7 rounds plus .23 iles

Comment #260 - Posted by: bill b at July 31, 2009 3:51 PM

32m/5'7/170

29,18,16,13,11,11,12 in 19:03. Didnt feel like getting back on the treadmill! Good workout.

Comment #261 - Posted by: caleb_0369 at July 31, 2009 3:52 PM

DMohr
5 rounds
25,20,17,16,20

Comment #262 - Posted by: Blood, sweat, tears and beers at July 31, 2009 3:52 PM

5 Rounds (Strict Pull-ups)
15,8,7,6,5

Comment #263 - Posted by: Simon at July 31, 2009 3:55 PM

Mark
27,21,20,20,20 + 400M run
Total time 21:20

Comment #264 - Posted by: Mark & Theresa at July 31, 2009 3:56 PM

6 rounds + 175 meters

15/14/10/10/10/8=67 (ties pr)

Not bad considering I ate a huge German buffet with the boys from work today. I thought I was going to be leaving some Schweinsbraten, Schnitzel, and Jükääg in the Clown's bucket today!!

Now off to take my nephew, Young Marty, to the Transformers movie...

Comment #265 - Posted by: Ronnieboy at July 31, 2009 3:59 PM

10,7,7,5,6,5,2

Snuck that sixer in there.

Comment #266 - Posted by: Lou at July 31, 2009 4:02 PM

35LB Weighted Pullups/125 LB Hang Power Clean, 20 minutes.

7/3
5/2
5/4
4/3
5/4
5/3
5/2
Total 36/21

Comment #267 - Posted by: JoeP at July 31, 2009 4:03 PM

38M/5'10"/168#

W/U: 17 ROM exercises.

As Rx: 2400m + 76 PU (17, 15, 11, 11, 11, 11).

C/D: PNF of hamstrings; static stretching of quads.

Off PR by 5 pull-ups. Outside road course (78F, 52% humidity); strict pull-ups.

"What I love about CrossFit so much is that...[it] conditions your mind as well as your body. If you're not afraid of your workout, then you're really not thinking about the intensity aspect." - Tony Blauer (from a recent interview on CFR)

It's good to know that I'm not the only one who gets a little anxious prior to a WOD. That feeling usually subsides once I get into the workout. Today however, the feeling lingered until the end. Not sure why that was the case. I'm also not sure if it helped or hindered my performance. I'm thinking it was the latter, as it probably represents a lack of focus/concentration.

Comment #268 - Posted by: rjf (Since 07-20-07. WOD no. 557) at July 31, 2009 4:03 PM

M/34/170

PUs on soccer goal otherwise as rx'd.

18/9/7/6/6/6/6/4 = 66pu and 2.4k

Comment #269 - Posted by: LMD_Mike at July 31, 2009 4:04 PM

as rx'd
7 rounds complete + 150M run

12/10/10/10/10/10/10

(Chest to bar Pullups)

Comment #270 - Posted by: Paul S_31/190/6'0 at July 31, 2009 4:11 PM

m/23/5'9/185
Day 5 of crossfit and lovin it
8 rounds/68 pull-ups in 20:09...had to do that last set of PUs

Comment #271 - Posted by: Travis_in_OC at July 31, 2009 4:13 PM

10
10
7
10

Plus 300m

I'm bowing down to the rest of you. Started CrossFit hardcore 2 weeks ago. Can only get better and sore-er from here!

Comment #272 - Posted by: USMCrossFit at July 31, 2009 4:14 PM

subbed 30 DU's for sprints

9 rds plus 14 DU (PR by 14 DU)
78 total PU (PR by 1)

Comment #273 - Posted by: Pete - Decatur, GA at July 31, 2009 4:15 PM

27,15,10,10,10,13 +200m

Comment #274 - Posted by: Jesse Emers 24/m/193 at July 31, 2009 4:17 PM

What do you guys think? I usually end up with 7 rnds and around 115 pull ups when I do Nicole. Today I got 6 rnds but 134 pull ups. So I did one less run but got more pull ups in less rnds. Is this an improvement on this wod?

Comment #275 - Posted by: Vinny 26/5'8"/165 at July 31, 2009 4:17 PM

Last time was total 74, with 7 rounds on a treadmill, slightly more than .25 mile runs.
This time was total 91, with runs outside in 95 degree heat and 6 rounds. I didn't really push very hard today, I was feeling tired. I'm happy with the PR.
God Bless all.

Comment #276 - Posted by: Stephen M/26/5'9"/138 at July 31, 2009 4:21 PM

37/m/185/6'

22:26
16
13
13
13
13
13
9
--------
90 total pullups
1.75 miles

Comment #277 - Posted by: Jeremy A. Olive at July 31, 2009 4:23 PM

Oh, and that was 6 rounds - 21,13,15,15,15,15 - not counting about 3 reps that were "not-quite" and I got an extra 200 meters before the 20-minute mark

Comment #278 - Posted by: Stephen M/26/5'9"/138 at July 31, 2009 4:23 PM

5.5 rounds Pull-Ups: 11,7,7,5,6

Comment #279 - Posted by: MjM at July 31, 2009 4:24 PM

M/58/6-2/209

five rounds, 44 pullups with 22 lb assist, plus 1 quarter mile

Comment #280 - Posted by: JBGP at July 31, 2009 4:25 PM

147/M/43

8 rnds

pullups-40/20/20/18/18/15/15/15

Comment #281 - Posted by: mitch at July 31, 2009 4:26 PM

48/6'2"/195

13 pu
1mile stationary bike (it's 108 outside!)
12 pu
1 mile
10 pu (palms up)
1 mile
9 pu
1 mile
7 pu
had to stop running in the heat. It was destroying my body. I think it was taking 4-5 days to fully recover

Comment #282 - Posted by: Bob at July 31, 2009 4:29 PM

Josiah - 20-10-15-15-15 +~400m @ 20:00.
All 400m except the last one were significantly longer than 400m as I had to run to the bar from my course (our block is 408m give or take a foot). I need to put up my new bar cuz this one sucks majorly! Any Fort Walton Beach Crossfitters want to help me put up a new bar? I got everything I need except for extra hands! Beer's on me....
Julie 10-10-10-10-10+400m in 22:20.

Comment #283 - Posted by: Josiah and Julie in 32547 at July 31, 2009 4:30 PM

m/185/5'11"/26

18,10,8,9,8

run on treadmill 1.5, 10.5

Comment #284 - Posted by: Trevor Brown at July 31, 2009 4:32 PM

7 rounds
82 Pullups (didn't get to do them on 7th round)

PR (+1 round, 5PU)

Comment #285 - Posted by: Drew D/M/24/6'/172# at July 31, 2009 4:32 PM

#69 There's a crossfit affiliate in Mashpee (not sure where you are on the Cape though. It's a hike from where I was in Chatham, but from other parts doable.

WOD: Isabel: 9:42 (95#)
+ .5 Nicole: 4 rounds, 30/15/15/15

23/m/165

Comment #286 - Posted by: Tyler Johnson at July 31, 2009 4:34 PM

21
13
10
10
10
11
=75

Comment #287 - Posted by: bart -m/5'9"/20/155 at July 31, 2009 4:42 PM

Warm up:
Max Snatch- 165#(PR)

Then:
"Nicole"

35/17/15/15/12/10
Total- 6 rounds + .22 miles + 104 CTB Pull-ups

Comment #288 - Posted by: ZachM_PantherCF_71''/190 at July 31, 2009 4:43 PM

7 rds 300m
26/14/14/14/14/14/14/=110 pu's

Really slow 400's today.

Comment #289 - Posted by: Jim D. 48 yom 165# at July 31, 2009 4:46 PM

M/24/5'9"/190

CFWU x 3

NICOLE

7 rnds
11 strict,13 kip,12,10,8,6,7

Ran on treadmill upstairs, pull up bar down stairs. Doing that ate time and energy, and I didnt leave the treadmill running so starting up each time was really gay. I attempted to do Randy afterwards got to about rep 25 and knurling on the bar rip good size skin from my shin. Uuuuhhh, so I called it a day.

DO WORK!!!

Comment #290 - Posted by: BlackCatX-Fit at July 31, 2009 4:51 PM

As Rx'd:
6 rounds

30-15-15-15-15-10 = 100

Last round of pullups ended at the 20 min mark. Need to start trying to break through that 15 rep wall i hit every time. Pull ups on rings, runs around the block

*PR on rounds completed, off PR for pullups by 10.

Comment #291 - Posted by: Eric Gohl 22/5'10/162 at July 31, 2009 4:57 PM

M/56/6'1"/218

Did my first "Fight Gone Bad" today.
Total: 201

Comment #292 - Posted by: Kevin_R at July 31, 2009 4:59 PM

Nicole w no timer, 6 rnds, 116 pullups. Started really strong and died quick

Comment #293 - Posted by: apolloswabbie at July 31, 2009 5:00 PM

8 rounds - 94 pullups
16,15,15,12,10,10,10,6

Hot 87 / felt like 96 F

Comment #294 - Posted by: jason_mackensie (30 5'11" 185) at July 31, 2009 5:00 PM

29/m/185

25-17-15-12-14-11-5 = 99

All PUs were CTB. If I'd gotten in about 10 seconds faster, I could have gotten 4 more PUs and a PR. Running isn't my thing...

Comment #295 - Posted by: Esteban - CrossFit Nasti at July 31, 2009 5:01 PM

30, 20, 20, 15, 15, 15, 20 = 135

Comment #296 - Posted by: Rory Mac at July 31, 2009 5:13 PM

m/34/213/6"0

As Rx'ed

24, 10, 12, 12, 10, 7 = 75 (NEW PR)

previous best was 64

all runs on treadmill set to 9.0, except last 400m run, which was set to 10.0. Ran in my new Nike Free 5.0s, which felt really good.

Comment #297 - Posted by: j-seal at July 31, 2009 5:17 PM

Treadmill/ strict PUs

6 rounds (pr by PU set)

13
11
9
8
8
6
Total- 55 (PR 12)

My workout got jacked up. I had to take a 20min break after round 2 for work crap. Don't know if that either increased or decreased my results.

Comment #298 - Posted by: Hoff at July 31, 2009 5:21 PM

am
20 km cycle
pm
15,12,10,10,10 = 57 PUs (gravitron@40#)
Total = 5 rounds + .2 miles on treadmill

Comment #299 - Posted by: Nicky F/45/5'2"/130 at July 31, 2009 5:21 PM

12,10,7,7,4,7,7,7,8,2
320 meter run

Comment #300 - Posted by: Horst at July 31, 2009 5:22 PM

Nicole as rx'd
Running on treadmill
Alternating grip pullups

8,6,6,6,6,6 = 38 total
6 rounds + 320m

Comment #301 - Posted by: grant 26/m/180/5'-10" at July 31, 2009 5:30 PM

7rds in 19:49
105 PUs

Comment #302 - Posted by: IronMike m/26/5'10"/165 at July 31, 2009 5:32 PM

Sub: Ring pullups for regular pullups

Rounds: 6 rounds

Ring pullups: 16, 12, 10, 10, 9, 7* *time ran out but I was not good for another

m/40/6'/190

Comment #303 - Posted by: DJ at July 31, 2009 5:32 PM

M/37/6/87kg

6 rounds, 20,15,15,12,12,12

Comment #304 - Posted by: fleet at July 31, 2009 5:38 PM

6 sets of 7 (total 42, PR by 1)!

Comment #305 - Posted by: Sri 29/m/5'8"/180lb at July 31, 2009 5:39 PM

WOD Nicole
1: 49
2: 25
3: 35
4: 25
5: 30
tot p-ups, 164.
pretty crap,wasnae feelin right,plus i was protectin ma hands,tryin no to rip them ,should've carried on wi 1st set,but rested at 44 and couldnae get rythym goin again,others were all down to protect hands,runs were a nightmare after the pull-ups !
warmed up wi hpc .
Big thanks to Elaine,Coach B,Sage,Casey,Natalie,as i got a new p.b. on the snatch this wk after Oly cert,practicing every day,technique,technique,technique !then just jump and land ! more to come !

Comment #306 - Posted by: Pedro Barrera,Scotland at July 31, 2009 5:49 PM

21
15
13
12
10
+400m

Comment #307 - Posted by: ryan 32/6'/184 at July 31, 2009 5:50 PM

35,20,10,15,15,12 for 107

PR is 112 in 6

Comment #308 - Posted by: Brett_nyc at July 31, 2009 5:51 PM

wow... i decided to forgo the digestion aspect because i was so anxious to do this. I had a salad w goat cheese nuts and seeds about 30 min before startin... same rookie mistake i made 6 months ago.
46, 38, 25, 18 pukie, 17 pukie = 144 +400m

i am not a quitter... usually, but third times a charm so i had to stop at 17:45, i probably had enough gas for another 20 or so pullups but the aftertaste of sald is never to pleasant a third time in 20 min.

Comment #309 - Posted by: wintonyk at July 31, 2009 5:59 PM

6 rounds
15-12-12-11-10=60 total

Comment #310 - Posted by: homerba at July 31, 2009 5:59 PM

6 rounds
15-10-8-8-8-8=57

Comment #311 - Posted by: surffire at July 31, 2009 6:01 PM

14 13 10 12 6
58

Comment #312 - Posted by: TJ/220/42 at July 31, 2009 6:05 PM

I feel like my pull ups are not getting better ie; more of them at a time.

10
12
7
8
7
6

Comment #313 - Posted by: Josh B. at July 31, 2009 6:08 PM

m/37/184/5'11"

First Rugby practice of the fall season last night and it was rough, so I wasnt feeling so hot for this one

17-13-12-11-7

Comment #314 - Posted by: JasonK at July 31, 2009 6:10 PM

bwt - 235lbs

25
20
20
20
20
25

total - 130

felt like crap today

Comment #315 - Posted by: Raze at July 31, 2009 6:10 PM

6'7", 217lb, 26 year, M

12
10
12

...My run was a hell of a lot farther than 400m...plus it was on hills.

Comment #316 - Posted by: Jonathan Paulson at July 31, 2009 6:18 PM

5 Rounds + 400m run

11
11
11
11
13
Total = 55

Comment #317 - Posted by: Valery F/25/5'3"/112 at July 31, 2009 6:20 PM

m/35/154

Nicole as rx'd
27
22
20
16
15
15
14
129 total 1.75 miles

Comment #318 - Posted by: Shane Cross at July 31, 2009 6:20 PM

m/35/165

6 rounds

20 (pr)
15
10
10
9
6 (should have taken more time here, had 45 seconds left)

70 total

Comment #319 - Posted by: Rich P at July 31, 2009 6:25 PM

M/20/6'5/225
Fell down a hill and jacked up my already jacked up shoulder on 2nd set. As Rx'd. Total of 35.
5
6
7
5
5
3
2
3

Comment #320 - Posted by: tom lobach at July 31, 2009 6:26 PM

F/34/5'1"/133LBS

"NICOLE" as Rx'd

5rds + 200m
18
12
10
7 (ouch!!!ripped hand couldn't hang on)
10

Ran into pukie today. Guess thats what I get runnin at 4 pm in 90 degrees and about 100% humidity. DUH!!!

Comment #321 - Posted by: Jenna721 in NC of Crossfit OIB at July 31, 2009 6:27 PM

D
@32's
400m @ 8min mile 2/2 split
5 rounds
17
25
17
17
17

Comment #322 - Posted by: waderpro at July 31, 2009 6:29 PM

7 rounds +200 m run:
5+5+10+10+10+10+10+ 200 M run = 60 pullups total

First 2 rounds no band at all (5 dead hang pullups each time-)then switched to blue knee to get more pullups out of it.. 5 rounds with smallest blue assistance band (put knee in band to give less assistance than foot) 10 pullups each time.
I am able to get about 20 more total pullups if I do blue knee for entire workout, but am trying to eventually ditch the band altogether... with time.

Comment #323 - Posted by: jill 31/122/5'4 at July 31, 2009 6:31 PM

Run 400 meters
Max rep Pull-ups(Assisted/Jumping)
4-6-5-4-5-4
More of a run then anything avg 8:38 1.5 miles

Comment #324 - Posted by: Anima625 at July 31, 2009 6:31 PM

M/39/285#/6'7"

P/U are my weakness. 7 rds
3 p/u per round.

Was this supposed to be kipping p/u? I have never done those.

Comment #325 - Posted by: Mark Elliott at July 31, 2009 6:31 PM

I took 3 weeks off because I f'ed up my back doing push jerks, not listening to my body, and working out the next day with kettle bells.

As rx'd

pu's = 7, 9, 9, 9, 7 + 220m

Comment #326 - Posted by: Darren 37m/5'10"/220lbs at July 31, 2009 6:35 PM

29/m/65"/156lbs.

Pull ups:

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

Pull ups were done off the ledge at my house. Run was up the hill until the main road.

Comment #327 - Posted by: STrump at July 31, 2009 6:44 PM

"Nicole"
(as prescribed)

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

6
5
4
6
6
4

6 rounds, 31 pullups

My kip is totally unreliable

Comment #328 - Posted by: Goat 33/M/192/5'-11" at July 31, 2009 6:46 PM

24
15
15
12
12
12
12

and 200m total 102 (pr)

Comment #329 - Posted by: lucien at July 31, 2009 6:46 PM

7,5,3 finished with a 70lb 400m farmer walk

Comment #330 - Posted by: eattheapple at July 31, 2009 6:47 PM

5 rounds with 3:23 left. Couldn't run another 400 in the Tampa humidity. Tried for 15 pull-ups per round. Last two sets were broken.

Comment #331 - Posted by: PunchyUSMC (m/33/5'8"/175) at July 31, 2009 6:51 PM

M 39/74"/250#
9
7
6
6
5
5
I did pull-ups however I could get my chin above my hands.
Ran on treadmill.

Comment #332 - Posted by: Linwood Wright at July 31, 2009 6:51 PM

27m, 6', 185lbs

30
25
20
17
17
17
15
8

8 rounds, 149 pullups

Comment #333 - Posted by: Pete at July 31, 2009 6:54 PM

F/28/5'8"/133

As rx'd:

4 Rds + 400m
15/10/10/8

Comment #334 - Posted by: Gloria at July 31, 2009 7:07 PM

5 rounds
10 pullups each round

Comment #335 - Posted by: Jonfaiella at July 31, 2009 7:15 PM

M/36/5'9"/235lbs

3 rounds-8/5/3 all strict. Can't kip. Still practicing.

Comment #336 - Posted by: Tom at July 31, 2009 7:19 PM

Runs on treadmill, all kipping pullups.
24/16/13/13/13/13/10 + 1 more 400.
Total pullups: 102

Comment #337 - Posted by: justinrocks M/35/173/6'1" at July 31, 2009 7:28 PM

43/169

Ran 6 - 400s and completed 5 pullup rounds in 20:17

20
17
13
10
10 - 20:17

Completed another round of 10 pullups after last 400 in 21:14

70 PU in 20 minutes


Comment #338 - Posted by: Rick Cantu at July 31, 2009 7:31 PM

M/40/185

With at least two more weeks to go before I am allowed to run on the slowing healing broken foot, I sort of did an upside down reverse nicole: 400 metre row, max push-ups.

30
25
20
17
15
15
15

137

More better faster

Comment #339 - Posted by: Marty at July 31, 2009 7:38 PM

m/48/185/5'11"
as rxd
20
15
15
15
10
20

Comment #340 - Posted by: Tomcat at July 31, 2009 7:45 PM

24,13,12,12,11,11
83 tied pr

Comment #341 - Posted by: BPemberton at July 31, 2009 7:49 PM

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

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

12, 10, 11, 10, 6=49 total 5 rounds plus a rowing round
12,8,

pb is 54 total plus a rowing round

Comment #342 - Posted by: blades at July 31, 2009 7:50 PM

17-17-11-12-11-12-12

Man is it hard to do crossfit in the heat here in B.C.!

Comment #343 - Posted by: Mitch at July 31, 2009 7:59 PM

6 rounds total pull ups 63

16-13-11-7-8-8

Comment #344 - Posted by: Marco V at July 31, 2009 7:59 PM

CFWU x 3
100 Push-up program

'Nicole' adjusted the workout to:

6 rounds:

1. 450m Run
2. 8 x pull-ups

Fitness has fallen this past month and a half....

M/39/6'1"/250

Comment #345 - Posted by: Dean B at July 31, 2009 8:00 PM

27, 13, 11, 11, 11 = 73

Comment #346 - Posted by: Hari at July 31, 2009 8:06 PM

29/m/6'4/208

6 Rounds plus a 400m.
10-9-8-8-7-5 = 47 (strict).

Comment #347 - Posted by: JoeB at July 31, 2009 8:09 PM

m/30/215

15
10
9
8
8
7
6 = 63 reps.

Comment #348 - Posted by: Matthew at July 31, 2009 8:11 PM

Janet f/50/5'9
6 rounds 3,4,5,4,5,5 blue assist band

Scott m/49/6'/207
6 rounds +400 9,8,8,8,7,6 blue band

Comment #349 - Posted by: Scooter2 at July 31, 2009 8:13 PM

9 rounds, 54 pullups

Comment #350 - Posted by: Luke Hornblower (CrossFit Hollywood) at July 31, 2009 8:18 PM

6 rounds
20, 13, 14, 12, 9, 9

Comment #351 - Posted by: I_m_Sam at July 31, 2009 8:21 PM

ran 440 yd
3
2
2
4 - switched to Chins
4
3

Comment #352 - Posted by: jeff_Roddy/m49yo/195/71' at July 31, 2009 8:25 PM

Outdoor track, 50 yards from track to pullup bar otherwise would have gotten another set in...All pullups were full hanging pullups (not kipping or jumping):

7 Rounds
Round 1: 1:16, 12 pu
Round 2: 1:18, 10 pu
Round 3: 1:23, 10 pu
Round 4: 1:29, 8 pu
Round 5: 1:18, 6 pu
Round 6: 1:30, 8 pu
Round 7: 1:22, 8 pu

62 total pullups, exactly 20 mins.

Comment #353 - Posted by: sarbuze at July 31, 2009 8:31 PM

8
10
7
6
5
6
5
+ half a lap--pullups off of the truck basket

Comment #354 - Posted by: nick at July 31, 2009 8:34 PM

m/26/210/70"

as rxd 7 rds(same as last)
32
23
20
15
16
15
10
total pu-131 (pr)

Comment #355 - Posted by: andrewdoc at July 31, 2009 8:38 PM

ran about 320 meters fast.
DH 7
DH 5
DH 3
Kip 6
6
6
6
6
6

Comment #356 - Posted by: Neil at July 31, 2009 8:45 PM

89 pull ups in 4 rounds

Comment #357 - Posted by: kurt at July 31, 2009 8:45 PM

89 pull ups in 4 rounds

Comment #358 - Posted by: kurt403 at July 31, 2009 8:46 PM

ran about 320 meters fast.
DH 7
DH 5
DH 3
Kip 6
6
6
6
6
6

Comment #359 - Posted by: Neil at July 31, 2009 8:46 PM

7 rds as Rx'd

Comment #360 - Posted by: Gonzo at July 31, 2009 8:55 PM

20 min 400meters max pull.
dh 12
dh 13
dh 5
light kip 8
light kip 6
kip 8

( 6 rounds)19:58

Comment #361 - Posted by: manny bustos 5'9" 237# at July 31, 2009 8:59 PM

M/32/166 6'1

40
22
17
22
18

119 p.r. baby!

Comment #362 - Posted by: Nathan Barnett Herrera at July 31, 2009 9:00 PM

5 rounds

pull ups all strict
27
25
17
16
16

101

Comment #363 - Posted by: Rene' m/39/5'10"/185 at July 31, 2009 9:06 PM

m/37/195/6'

16(pr)-11-8-8-6-6

55 total pu
1.5 mi run

Comment #364 - Posted by: jsr at July 31, 2009 9:36 PM

The best thing to do after driving for 5 1/2 hrs is have a nice cold Corona then do Nicole...
No pullup bar available so did pushups

400 m and pushups 7 rounds and 200m
20/20/15/15/10/10/13=103
....then have another cold one!
F/34/115/5'

Comment #365 - Posted by: N.Nikita at July 31, 2009 10:07 PM

I did Rowing Nicole
15, 12, 11, 10, 10, 10

Comment #366 - Posted by: Blanco at July 31, 2009 10:19 PM

As Rx'd 7 rounds plus 250 meters.
1- 15pu
2- 10pu
3- 11pu
4- 11pu
5- 10 pu
6- 10pu
7- 10pu
Didn't feel great.

Comment #367 - Posted by: Benny A at July 31, 2009 10:23 PM

20
15
15
12
15

77

Comment #368 - Posted by: CRussell at July 31, 2009 10:32 PM

7 rounds 5 pullups per

Comment #369 - Posted by: Mad Hatter at July 31, 2009 10:34 PM

amrap in 20:00:

.25 mile run
max pullups

16, 11, 8, 7, 7, 7, 7, 8

71 pullups: 8 rounds 07/31/2009
65 pullups: 8 rounds 06/26/2009
67 pullups: 8 rounds 03/30/2009
62 pullups: 8 rounds 01/30/2009
59 pullups: 7 rounds 11/19/2008

Comment #370 - Posted by: johnathon in seattle 28/5'8/158 at July 31, 2009 10:47 PM

m/40/6ft/183
7 rds
15,12,10,10,10,10,9=76

Comment #371 - Posted by: Bert86 at July 31, 2009 11:00 PM

M/31/6'3"/205

Today: 13-12-10-10-10-10-7-2 (74)
Previous Efforts:
16-9-8-8-8-10 (59)+250 meters
17-11-9-8-7-10-7 (69)

Comment #372 - Posted by: Ben S at July 31, 2009 11:05 PM

m/25/5'8"/165

6 rounds.

40
30
20
20
14
16

140.

Comment #373 - Posted by: Jake at July 31, 2009 11:19 PM

25/M/6'1"/170

First time with this. Need to 1. learn kipping pullups and 2. get out to the track before the heat and smog settle in here in beautiful Almaty.

7 rounds + 250 m
14/11/10/9/6/9/8 = 67 total, all strict

Comment #374 - Posted by: Ian C at July 31, 2009 11:21 PM

m/20/168/5'9"

5 rounds plus 400 m run.

runs on treadmill. 100 pull-ups total

Comment #375 - Posted by: JohnFahn at July 31, 2009 11:22 PM

I didn't workout today but I figured I would post for my wife. She is the one who tumbled across the finish line at the games.

NICOLE
6 rounds on a 465 meter course
25 pullups per round
150 pullups (the most I have ever done is 117 or so)
f/31/130#/5'1.75"

Comment #376 - Posted by: StevieV 5'9" 150# 37 years at July 31, 2009 11:43 PM

rounds are irrelevant in this WOD...

I did 94 pullups

Comment #377 - Posted by: Aaron at July 31, 2009 11:46 PM

100 & 200 yard runs
5 pullups & 5 burpees
pouring rain
shins sore

Comment #378 - Posted by: Deano at August 1, 2009 1:33 AM

7 rounds in italy
25
15
15
10
15
14
9
total 103

Comment #379 - Posted by: jay b. at August 1, 2009 3:15 AM

m/36/5'8"/ 180 lbs

7 rounds 6+6+6+5+5+4+5= 37 pullups

My kipping form and upper body strength have plenty of room for improvement!

Comment #380 - Posted by: cliff_cruz at August 1, 2009 3:50 AM

7 round 8-8-6-4-3-3-3= 35 deadhang pullups

Comment #381 - Posted by: glassman at August 1, 2009 4:21 AM

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
8 rounds
20pull
13wide
10chin
12p
5w
7c
6w
7c

Comment #382 - Posted by: lfudickar at August 1, 2009 4:27 AM

5 rounds: dog slowed me down

18, 12, 10, 10, 8

Comment #383 - Posted by: Maverik at August 1, 2009 4:39 AM

As Rx'd
7 rds
27, 17, 15, 16, 12, 12, 10 = 99

Comment #384 - Posted by: TheTimmy at August 1, 2009 4:54 AM

As Rx'd

6 rounds 133
36/26/20/16/17/18

Comment #385 - Posted by: Oliver AA at August 1, 2009 5:24 AM

as rx'd

5 rounds

20, 15, 15, 15, 16

Comment #386 - Posted by: The Polish Rifle 25m/5'8/165 at August 1, 2009 5:32 AM

7 rounds in 20:04
12 Pulls each round
m/37/165

Comment #387 - Posted by: dyagg at August 1, 2009 5:39 AM

as rx'd

6 rd's 78 pullups 18,15,12,12,11,10(last 6 rd's and 68 pullups)

Kipping is getting much better. Need to work on grip strength.

Comment #388 - Posted by: Bells M/36/6'1"/195 at August 1, 2009 5:52 AM

3, 1, 2, 0, 0, 1, 1, 1

First time doing Nicole. Tiny pathetic kip.

Comment #389 - Posted by: Paul_C M/39/6'/175 at August 1, 2009 6:13 AM

Paul_C - Don't beat yourself up, the kip will come.

Comment #390 - Posted by: DNICE 34/M/175 at August 1, 2009 6:29 AM

no clock
4 rounds, run 400, dead hangs: 13, 13, 10, 7, plus 15 calf raises each round

jump shrugs 185#

box jumps (don't know how high, but it was level with my belly button)

3x15 incline sit ups and back extensions

Comment #391 - Posted by: DNICE 34/M/175 at August 1, 2009 6:34 AM

6 round - no kipping
8-10-9-9-8-10

Comment #392 - Posted by: Go at August 1, 2009 6:47 AM

5 rounds

33
18
17
16
14

treadmill, 2.0 incline (10.8, 11.0, 11.2, 11.4, ?)

slow transitions between treadmill & pull-up bar.

Comment #393 - Posted by: MJ_SDG M/33/70/170 at August 1, 2009 6:55 AM

24/m/191

6 rounds, good pullups: 14,10,9,7,6,5

Comment #394 - Posted by: Matt at August 1, 2009 6:57 AM

This
15-11-12-14-16+Run
Last
21-18-15-13-13

Comment #395 - Posted by: Rosser at August 1, 2009 7:02 AM

31
31
21
17
17
total 117 five rounds

Comment #396 - Posted by: Martin H at August 1, 2009 7:10 AM

9rnds (less than a 16th of a lap from 10)

16/9/9/9/8/8/8/10/6 = 83

20/m/155/5'8

Comment #397 - Posted by: Clack_Attack at August 1, 2009 7:22 AM

30/m/71"/180/Taji, Iraq

6 rounds
30, 15, 15, 15, 15, 15 : 105 total (kipping)

This one tore the callouses off my hands... That should make things interesting for the upcoming workouts.

Comment #398 - Posted by: Archer6479 at August 1, 2009 7:45 AM

Rx'd with 20lb vest.
23
15
16
14
12
14
and 200m run at end.
Tie PR with vest. Felt like garbage the whole time. Will easily break 100 next time. Loooooong week with camp and wods.

Comment #399 - Posted by: ChadWHall M/21/6'1/184 at August 1, 2009 8:31 AM

5.5 rounds
rowed 400 in lieu of run
11/3/3/4/3/4=28
1st rnd of pus ok.
hope to avg 7 pu/rnd next time.

Comment #400 - Posted by: mnf at August 1, 2009 8:46 AM

7 rounds- treadmill on 9:8
35
25
20
20
15
16
25

Comment #401 - Posted by: emmett 6'2'-185-31 at August 1, 2009 9:02 AM

6 rounds:

30, 16, 14, 13, 13, 13 = 99.

Big PR on this, although the distance might've been a little short.

Also a PR by 4 for max pullups! I jumped from 26 to 30.

Comment #402 - Posted by: Latham Fell M/28 at August 1, 2009 9:30 AM

M/41/69kg/172cm

8 rounds
5,5,5,5,5,5,5,5=40

Comment #403 - Posted by: Humberto at August 1, 2009 10:00 AM

M/41/5'11"/185

11 CU
8 PU
9 CU
6 PU
8 CU
5 PU

+300m

Comment #404 - Posted by: nutfam at August 1, 2009 10:06 AM

7 rounds + 75m

7/7/7/6/4/6/5 PL
PL bars were really thick, and it was hard to hold on

last time:
6 rnds + 200m
11/8/7/7/6

Comment #405 - Posted by: CME f/30/5'6/160 at August 1, 2009 10:38 AM

7 rnds + 75m

7/7/7/6/4/6/5 = 42 - strict
PL bars were really thick, so i couldn't hold on well - still can't kip, and it's killing me, not like it would have helped today with wet bars that I could barely get my hands around

last time
6rounds + 200m
11/8/8/7/6/6 = 46 - strict

Comment #406 - Posted by: CME f/30/5'6/160 at August 1, 2009 10:58 AM

20, 16, 14, 14, 12, 13 total 89. PR was 86 and last time around was a dismal 75

Comment #407 - Posted by: Josh G at August 1, 2009 11:26 AM

M/29/6'4"/202

Rx'd (Outdoor running)

7 rounds + 400 meters
86 pullups
(23-15-12-10-10-9-7)

Big time PR

Comment #408 - Posted by: Brian_Panther CrossFit at August 1, 2009 11:33 AM

Been running a lot lately, for me that is.

Subbed 1mile on the bike trainer for the 1/4mile runs.

5 rounds 50 pull ups. Same as usual for me plus a couple pull ups, could have/should have gone for more reps at the first 3 rounds though.

Comment #409 - Posted by: Angelo at August 1, 2009 11:36 AM

5 Rounds

3 rnds on C2 Rower
2 rnds on treadmill @ 9mph

pullups are weak and rack sucks to tell the truth. Used a excersize ball for the assist and the pull downs for max out.

Our FD gym is small so we have to share some equipment. Working on building a better rack/pull up bar. Also getting $$$ money together for other X-fit equipment.

Comment #410 - Posted by: Brad at August 1, 2009 11:47 AM

M/33/6'6"/240

First time doing this workout. Joined Crossfit 4 days ago. Still learning how to do the kip pull-up. 7 rounds, 66 total.
15
14
11
10
9
9
4
I will get there. I am loving it. CROSSFIT ROCKS

Comment #411 - Posted by: Marc at August 1, 2009 11:57 AM

M/23/5'8"/155
Tried to focus on PU's so only did 5 RNDS.

24
17
15
14
12

Comment #412 - Posted by: Jared at August 1, 2009 12:04 PM

Last time (3/31/09)
Results: 7 rounds
Pullups: 22 / 16 / 13 / 12 / 10 / 10 / 10 (93 total)

This time (8/1/09)
Results: 6 rounds + 200m run
Pullups: 29 (PR) / 17 / 15 / 12 / 11 / 10 (94 total)

I could have a lot of excuses why I was not able to get 7 rounds today. I played ball this a.m. (undefeated in 4 games), and it was hot as a mo' out there at 2 p.m. But the real reason is that I just didn't focus and push hard on the runs, and it showed. First 400m was 90s, and the rest were around 120s. (Also rested too long between sets - 30-45 sec instead of 20-30 sec.)

On the plus side, pull-ups went pretty well. I really wanted 30 on the first set, but I just missed it (got to eye level with the bar and couldn't clear it). I hung at the bottom of the bar for awhile and tried to re-grip, but it was useless.

I finished 6 rounds at 19:00, and got about 1/2-way through the 7th 400. I just walked the last 200m - but I punished myself by doing 1 more set of pullups - got 10 more.

Comment #413 - Posted by: 36m/5'10"/170 at August 1, 2009 12:42 PM

M/30/5'9"/175

5 rds

pullups:
32
15
15
10
13

You folks that are getting 7 rds and above, I'm in awe, good work.

Comment #414 - Posted by: Ryan at August 1, 2009 1:08 PM

My second crossfit workout ever.
7 rounds, 130 total pull ups.

Comment #415 - Posted by: Tony at August 1, 2009 2:01 PM

38/m/5'11/163 (8/1)

Nicole: Run 460m, max pull-ups + equal # of j-pull-ups
20:00
10-10-10-10 reps
4 rounds + 200m

Comment #416 - Posted by: epicurious at August 1, 2009 2:43 PM

m/28/183/5'11"
7 rounds
12.10.8.6.9.9.8 (gotta work on those)
stellar workout.

Comment #417 - Posted by: Kieran at August 1, 2009 2:50 PM

27/17/13/11/11 total 5 rounds:79 reps

Comment #418 - Posted by: Wade at August 1, 2009 3:14 PM

m/44/5'7"/172

total of 93 reps - 20/20/15/10/15/13

Slipped off the bar on round 4. Still a PR for me.

Comment #419 - Posted by: Steve - CF Ocean City at August 1, 2009 3:36 PM

Always a gut check, treadmill runs 9.0-10.5mph:
46-30-22-22-22-20-1
163 total, 7 rnds. PR

Just barely made it to the bar for one pullup before time.

weighted dips 45#x10 x3
1-arm cable row 70x6,x6,x10
Seated calf raise 90x10x3

later,
b
m/32/5'8-1/2"/169

Comment #420 - Posted by: brian p at August 1, 2009 3:37 PM

6 rounds

15
13
12
14
7
9

Comment #421 - Posted by: gregorioz at August 1, 2009 5:06 PM

4.5 rounds
100 pullups

not too hot.

Comment #422 - Posted by: Tim T at August 1, 2009 5:10 PM

m/30/5'11"/180

as rx'd 8 rds
30/21/18/15/12/10/10/10
126 total pullups (PR)

Comment #423 - Posted by: m cowboyd at August 1, 2009 6:30 PM

PR! As rxd: 8 rounds/140 plups. Conditions were hot/humid. Lost grip due to sweat on multiple rounds.

Comment #424 - Posted by: Xman at August 1, 2009 6:32 PM

6 Rounds plus a run

25/14/13/10/10/14- Modified to Jumping PU

Comment #425 - Posted by: Kristy at August 1, 2009 6:38 PM

Queens Park: 4x100m length of rugby field, Ring Pull ups

6 rounds
20/16/14/16/16/14 (96)

+ 200m run into 7th rnd

Comment #426 - Posted by: Richard 31yom/6'4/97kg at August 1, 2009 6:48 PM

5 rds plus 400m 3 pull ups, 4th was after 20 min and last possible.
7/6/6/5/6/3+1
Assisted

Comment #427 - Posted by: Kelly at August 1, 2009 7:48 PM

M/35/6'2"/185

6 and 1/2 rds

Comment #428 - Posted by: J_in_Pa at August 1, 2009 8:53 PM

well made it 6 rounds but took over 20 minutes...had to run between two differnt rooms so tok sometime..

P/ups
1-14
2-10
3-11
4-9
5-10
5-9

Comment #429 - Posted by: Gunny at August 1, 2009 9:59 PM

Kipper - you're my hero.

Comment #430 - Posted by: john heins - 26/m/180/afghanistan at August 2, 2009 12:09 AM

M/ 40/ 6'/ 220
As Rx'd
1- 10
2- 9
3- 9
4- 8
5- 8
6- 8
7- 7
18:54

Comment #431 - Posted by: The Other Kyle at August 2, 2009 5:06 AM

did 4 rounds- walk/jog 400m...used asst. p/u mach @90# 20/15/15/17.
didn't think was too bad since i'm still pretty new to the program. there's only room for improvement!

Comment #432 - Posted by: choirgirl1130 at August 2, 2009 7:59 AM

M/32/5'9/207

Band assisted pull ups.

6 rounds with reps ranging from 12-9

400m on treadmill at 7.5

Comment #433 - Posted by: Bob in the River at August 2, 2009 8:35 AM

15 dead-hang pullups per round.

15
15
15
15
15
20

Total: 95

[95]

Comment #434 - Posted by: JonK at August 2, 2009 8:58 AM

15
12
15
12
12

66 total in 18:41

Comment #435 - Posted by: JEREMY m/23/troy il/6'2"/160 at August 2, 2009 9:07 AM

10
8
8
8
5
7

Outside

Comment #436 - Posted by: Sharon Miller at August 2, 2009 9:15 AM

Matt:
6 rounds 1/4 mile run on treadmill 1% incline
5 rounds of 40# assisted pull-ups (11-9-7-6-5)

Karen:
6 rounds 1/4 mile run on treadmill 0% incline
5 rounds of 52# assisted pull-ups (10 - 15 each round)

Comment #437 - Posted by: MattP (m/48/5'11/175) at August 2, 2009 11:40 AM

m/26/6'3''/222

as rx'd
1-10
2-4(slipped off the bar)
3-6
4-6
5-4
6-6
7-5

it was rainin out but even if i slipped off the bar i hit the ground runnin, i wanted more.

Comment #438 - Posted by: jeremy griffethtalley at August 2, 2009 12:37 PM

Subbed a run around the block (.28 miles) for the 400 yard sprint.

20
20
15
15
15
15
18

Total - 118 (PR)

Felt sluggish today, so I was surprised when I beat my last time. Took a different approach to the pull ups though, and didn't max out until the last set.

Comment #439 - Posted by: blckorder at August 2, 2009 1:24 PM

M/35/6'1:/182

6 x 400M
18
13
8
8
10
11
Then got 200M in before 20 minutes up.

Comment #440 - Posted by: BillB at August 2, 2009 3:18 PM

21, 15, 13, 12, 11, 11 = 83 pull-ups

about 200m into round 7 when time ran out

Comment #441 - Posted by: cja at August 2, 2009 6:28 PM

5 rounds
20 pullups each round.

Comment #442 - Posted by: Charles L at August 2, 2009 7:02 PM

m/40/6'0"/192

7 rounds in 19:18

26/16/12/12/12/12/12=102 (PR by 6)

Comment #443 - Posted by: Jeff H at August 2, 2009 7:31 PM

New PR with 7 rounds completed
15/11/14/12/12/10/5

Comment #444 - Posted by: Adam at Bragg at August 3, 2009 4:02 AM

7/7/7/7/7/7/8 = 50

Comment #445 - Posted by: Big Intel M/43/181 at August 3, 2009 5:08 AM

7rnds + 50m
25,18,12,12,12,10,12= 101

Comment #446 - Posted by: rjg26 M/27/6'/172lb at August 3, 2009 6:03 AM

8 rds
5 pu each rd

Had to drop and restart later in rd but, decided I was doing 5 no matter what.

More cardio than anything

Comment #447 - Posted by: Ryan at August 3, 2009 6:13 AM

8 rounds. PU's = 18, 10, 10, 10, 6, 9, 8 = 71

Comment #448 - Posted by: morisong at August 3, 2009 6:15 AM

Last time (3/31/09)
Results: 7 rounds
Pullups: 22 / 16 / 13 / 12 / 10 / 10 / 10 (93 total)

This time (8/1/09)
Results: 6 rounds + 200m run
Pullups: 29 (PR) / 17 / 15 / 12 / 11 / 10 (94 total)

I could have a lot of excuses why I was not able to get 7 rounds today. I played ball this a.m. (undefeated in 4 games), and it was hot as a mo' out there at 2 p.m. But the real reason is that I just didn't focus and push hard on the runs, and it showed. First 400m was 90s, and the rest were around 120s. (Also rested too long between sets - 30-45 sec instead of 20-30 sec.)

On the plus side, pull-ups went pretty well. I really wanted 30 on the first set, but I just missed it (got to eye level with the bar and couldn't clear it). I hung at the bottom of the bar for awhile and tried to re-grip, but it was useless.

I finished 6 rounds at 19:00, and got about 1/2-way through the 7th 400. I just walked the last 200m - but I punished myself by doing 1 more set of pullups - got 10 more.

Comment #449 - Posted by: Mel 36/m/5'10"/170 at August 3, 2009 6:22 AM

8 rds.
14,8,6,10,8,6,6,5
That is a great workout!

Comment #450 - Posted by: jbear at August 3, 2009 6:31 AM

SMASHED my chin on the bar on Rd 1. Ouch

Running done at 9.5 on the treadmill.
Bottom line, need Chalk for hands, starting round 3, I dropped each time b/c my hands slipped off the bar. Needed to get more reps.

Rd 1- 20
Rd 2- 15
Rd 3- 11
Rd 4- 11
Rd 5- 11
Rd 6- 10

Total:
78 (PR tie, I think)

Comment #451 - Posted by: Smash at August 3, 2009 7:20 AM

m/23/6'/170lbs

as rx'd...5 rds

21...17...17...14...15 = 84 total

Comment #452 - Posted by: Coon at August 3, 2009 9:35 AM

14
12
9
11
8
10

Comment #453 - Posted by: jbean at August 3, 2009 10:08 AM

cfwu x3 sans pullups

subbed 500M row, 6 rounds,
14, 11, 10, 8, 9, 8 kipping pu

fast day

27M 6'5" 220#

Comment #454 - Posted by: jwardman at August 3, 2009 10:51 AM

M/35/6'/205#

5 rounds again. 15, 16, 12, 11, 10 pull ups. ran at 6 MPH pace. Could have done one more run but had to wait to use the PU bar.

Comment #455 - Posted by: EREK at August 3, 2009 11:13 AM

WOD - 7/124 (21+15+15+15+12+12+24)(bandera roja)

Comment #456 - Posted by: Rebar [50y/m/10st12/70"] at August 3, 2009 11:28 AM

6 rounds
96 Pull-ups

Hill run at CF Unbroken for 400m

Comment #457 - Posted by: TSOB Dave B. at August 3, 2009 11:32 AM

M/38/5'10"/168

Guestimated 400M (definitely less though)
8 rnds + 200M 12 Pullups each round
my kipping <> fluid yet

Comment #458 - Posted by: cb at August 3, 2009 1:03 PM

10
7
10
10
10
10

67

6 rounds + 400 meters

half kipps w/o band whoop whoop! bout time

Comment #459 - Posted by: biff f/27/5'5/140 at August 3, 2009 2:08 PM

6 rounds:
35
23
22
18
17
15

130 19:10 08/03/2009
112 19:31 03/30/2009

Comment #460 - Posted by: johnathon in seattle 28/5'8/158 at August 3, 2009 2:19 PM

20 strict
16 strict
16 kipping
13 kipping
13 kipping
run only

Comment #461 - Posted by: EVAN at August 3, 2009 2:36 PM

Runs done as 3 times around main floor bball courts, butterfly kip. 6 rounds: 25, 16, 15, 13, 16, 13 (98). Numbers real low today.

Comment #462 - Posted by: R.Lee_Seattle at August 3, 2009 3:50 PM

28
20
18
15
15
15

Total: 111 pr

Comment #463 - Posted by: amped 34/M/190/6' at August 3, 2009 3:51 PM

23 18 16 14 15 plus one run.

I ran out of asthma meds Friday night and I'm dying today.

Comment #464 - Posted by: Benji at August 3, 2009 4:36 PM

Better late than never:

14+11+9+9+11+11+7=72

Same number of rounds but improvement on pull ups, did 60 last time. Ran out of time while doing pull ups on round 7.

Comment #465 - Posted by: PatS at August 3, 2009 5:29 PM

M/32/6-1/187
7 rounds and 62 total pullups
16/10/8/6/8/8/6

Comment #466 - Posted by: Chris R at August 3, 2009 6:07 PM

15-15-12-12-12-12. Had to cut it short because the gate was closing at the track. Stopped with 4 min left

Comment #467 - Posted by: Neil in Lakeland, Florida. at August 3, 2009 6:25 PM

16
12
10
10
8
9

Total = 65 (PR)

Comment #468 - Posted by: Miyagi 29/m/168# at August 3, 2009 7:19 PM

7 rounds + 7 pull ups and .10 miles

17
10
9
8
7
7
7
7

Total= 72

Comment #469 - Posted by: Mike Lawrence at August 3, 2009 8:11 PM

(done 8/3 after 5 rest days)
15,12,10,10 + 200m. Finished rd 5 with 10 p/u's at 22:15...163/178. Overall not too bad for me.

Comment #470 - Posted by: Mike Scott M/42/5'10"/210 at August 3, 2009 10:20 PM

F/20/165#/5'5
5 rounds + 200meters
6/5/5/5/5
Friend assisted me slightly on pull ups at the end but he said he was lifting at most 5lbs.

Comment #471 - Posted by: Rachel at August 4, 2009 2:50 AM

4 rounds, 37 pullups

Comment #472 - Posted by: Jerry M [37/M/250/6'2] at August 4, 2009 5:24 AM

34yom / 206lbs

Puppy—5 rounds of:
Run 200 M
12 beginner or assisted pull ups

13:30

Loved this workout...wish I could move up to pack, but my max rep pull-ups are <10. Anyway, I used 60# of assistance for the first two rounds, then increased to 70# for the final three rounds.

Comment #473 - Posted by: Bphantom at August 4, 2009 6:02 AM

15 because had to deadhang
25
20
15
15
15
PR by 5

Comment #474 - Posted by: pelch at August 4, 2009 8:49 AM

6 Rds ~ 20:10

13/12/11/10/9/8 = 63 Pulls

Comment #475 - Posted by: Greg/49/70"/215/3/17/08 at August 4, 2009 9:00 AM

5 rounds as RXed, 40 pullups total

Comment #476 - Posted by: Matt Gilson at August 4, 2009 9:37 AM

As rx'd

5 rounds

20-18-15-12-12=77 PU

At the park. 83F, no breeze and about 80% humidity. Walking for parts of the 400M - weak performance, not my favorite WOD.

Comment #477 - Posted by: clark at August 4, 2009 10:09 AM

6 rounds + 400m
16,15,8,10,13,7

Comment #478 - Posted by: gary martins at August 4, 2009 10:13 AM

34/M/206

95 (6 rounds)

Comment #479 - Posted by: Ralphy at August 4, 2009 12:59 PM

450 meters / round
PUs:
15,9,9,9,8

19:11

Comment #480 - Posted by: Szilárd at August 4, 2009 1:15 PM

M/53/5'8"/141

as rxd 6 rounds
29,19,17,16,15,16 = 112 new pr

Comment #481 - Posted by: Ssscaler at August 4, 2009 1:32 PM

25/15/10/11/16/4
Total- 6 rounds + 81 Pull-ups

Comment #482 - Posted by: Sam Brayer - Panther CrossFit at August 4, 2009 2:03 PM

Complete as many rounds in 15 minutes as you can of:
Run 4x around work basketball court
Max rep Pull-ups

15/12/13/7/11, then 25 pushups due to multiple burst blisters

6 rounds + 58 pullups

Comment #483 - Posted by: avitevet at August 4, 2009 2:23 PM

"Nicole"
Run: 400m
PU: 23+11+12+10+10+10 = 76
Down by 2 reps from last time.
6 rounds + 100m
Just really, really awful. Felt terrible from cold and lack of sleep, arms like jelly.

Comment #484 - Posted by: Harpo m/42/5'7"/145 at August 4, 2009 2:32 PM

Pull-ups are not my strength

M/5'10/160/19

R'x

7 rounds

pull ups: 13, 12, 10, 10, 8, 9, 10 = 72

I hope for good improvement next time.

Comment #485 - Posted by: KLV2 at August 4, 2009 3:45 PM

male, 6'1, 200lbs, 29yrs old
1)20
2)15
3)13
4)13
5)13
6)14
7)half lap
88 total chinups

Comment #486 - Posted by: rick z at August 4, 2009 4:51 PM

15
15
15
15
10
15

85 pullups...pretty lame!
wasn't real inspired to do this!

Comment #487 - Posted by: al deezy (32m-155) at August 4, 2009 5:18 PM

22/20/17/15/14/13/12=113
All runs were between 1:30 and 1:35.

Comment #488 - Posted by: Erik at August 4, 2009 6:39 PM

6 rounds and 104 pullups

Comment #489 - Posted by: Bryan Miller_p-town, OR at August 4, 2009 7:13 PM

Somehow this was my first time on this. In almost 2 years of crossfitting, I have always skipped this. Its a good one!

As rx'd
35
20
11
15
13
13
15
for 7 rounds/122 Pull-ups
PR

7 rounds

Comment #490 - Posted by: soccerman/23/182/6' at August 4, 2009 9:51 PM

1)20
2)15
3)15
4)10
5)10

Comment #491 - Posted by: rwf m/32/5'9"/205 at August 5, 2009 4:20 AM

20:24
4 Rounds
400m Run
10 Walking lunges (80lbs barbell)
10 shoulder press (80lbs barbell)
10 pull-ups

Comment #492 - Posted by: steele_man25/6'2/225 at August 5, 2009 4:41 AM

soo outta shape. couldn't get enough air the whole time.

20,15,10,10,10
finished 5th rd at 19:19

Comment #493 - Posted by: michael leach at August 5, 2009 5:00 AM

5 rds + 100 yds. 20, 12, 15, 10, 5

Comment #494 - Posted by: Drewski at August 5, 2009 7:05 AM

6 full rounds

1) 15
2) 12
3) 10
4) 8
5) 8
6) 7
finished 7th 400m at 20:39
60 pull-ups
then did 6 sets of 10 of kipping

Comment #495 - Posted by: Dr. Steve M/28/5'11"/200 at August 5, 2009 7:12 AM

run + pull-up
400m + 18
400m + 17
400m + 16
200m

Comment #496 - Posted by: dingrr 50/m/175 at August 5, 2009 8:42 AM

As rx'd. 9 rounds. 111 pull ups.

Comment #497 - Posted by: Mike Honcho M/30/5'10"/180 at August 5, 2009 8:43 AM

the funny thing about the video and Gillian not getting on American Gladiators is that most of those Gladiators are trying CrossFit now.

Tanji Johnson, a WA state fitness/figure competitor (WHO IS 5'3"!), played the Gladiator "Stealth" and is now a dedicated CrossFitter at one of our affiliates!

All good though. Our CrossFit Kids would WRECK those AG challenges and obstacle courses.

Comment #498 - Posted by: Andrew Bueno at August 5, 2009 9:02 AM

22,15,13,11,9
5 rounds

Comment #499 - Posted by: 32M/5'10"/165 at August 5, 2009 11:01 AM

21+18+12+12+10+9+11=93
7 rds

Comment #500 - Posted by: nganga at August 5, 2009 5:25 PM

32/m/6'2"/205

6 rounds

32,23,16,13,13,13 = 110 total

Phil 4:13

Comment #501 - Posted by: EricB in IL at August 5, 2009 8:22 PM

As rx'd

7 rounds
21,16,12,10,9,10,10 = 88

forgot to record the last one.
3 month anniversary crossfit. could never have imagined doing a 21 pullup set 12 weeks ago.

Comment #502 - Posted by: Dan 36m/5'8"/150 at August 6, 2009 8:06 AM

pull ups on pine tree, 20 x burpees per round
around 10 rounds, pullups steadied at 15

Comment #503 - Posted by: Ajax at August 6, 2009 2:23 PM

M/40/196/6'

As rx'ed
6 rounds
12,10,10,9,10,10

Comment #504 - Posted by: rbyrn@Crossfit Myrtle Beach at August 6, 2009 6:32 PM

I did this today instead of the L-Sit Pull ups today -- I'm just not there yet.

5 rounds
25
20
18
18
15

I'm on my second day back after a little break from a soccer related ACL injury, so my running held me back a bit. However, getting the callouses back on my hands actually feels good?

Comment #505 - Posted by: Sarah at August 6, 2009 7:13 PM

7 rounds

16.1km/15
16.1km/15
16.1km/10
16.1km/10
16.1km/10
16.1km/10
16.1km/10

Had to stop 1 round early - client walked in

Comment #506 - Posted by: JT at August 6, 2009 8:20 PM

7 rds
15
12
10
10
10
10
10

finished 7th round 19:03

Comment #507 - Posted by: BarryT at August 7, 2009 5:06 AM

8 15 12 10 10 8 8.....FIRST TIME TO GET THE KIPPING PU'S!!!

Love Them!

Comment #508 - Posted by: Andy at August 7, 2009 9:21 AM

8 14 11 9 9 8 8 7 7 + 300m
9 in 20:40

Moritz Germany

not much pull-ups caus i m learning the kip

Comment #509 - Posted by: Moritz at August 7, 2009 10:09 AM

16, 10, 9, 8, 8, 7, 7 = 65 deadhang pullups

+200M

Comment #510 - Posted by: MikeyPaul - m/27/5.8/170 at August 7, 2009 3:57 PM

M/37/185/5-10

30-25-25-25-16-16 = 141
hands started bister ripping at 105 pull up so down shifted to save the hands.

Comment #511 - Posted by: Matt A at August 7, 2009 6:15 PM

SUB 2:00 walk (calf strain)
SUB bdi (tendonitis)

30,26,24,22,22,26

150 total
previous 125

M/39/150

Comment #512 - Posted by: Ticotexas at August 7, 2009 7:12 PM

WU
7 rounds + 300 meters (82 pull-ups)
13-12-12-12-12-12-9
M/48/191#/72"

Comment #513 - Posted by: RB at August 7, 2009 7:36 PM

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups 23-23-20-16-17-17 = 116
------------------------------------------------------------------
Compare to 090626

Max rep Pull-ups 30-25-20-21-20-11* = 127

Comment #514 - Posted by: Louis Herrera 50 70" 181 at August 7, 2009 8:30 PM

4 rounds
15-15-15-10

Comment #515 - Posted by: Aaron T. m/28/155lbs at August 7, 2009 10:18 PM

6 full rounds

ran on treadmill
pull ups: 35, 12, 20, 18, 15, 12

Comment #516 - Posted by: mwf at August 8, 2009 5:29 AM

5 full rounds, 60 pull ups

Comment #517 - Posted by: Yessuh at August 8, 2009 9:50 AM

6 rounds
23, 17, 13, 10, 12, 11 = 86 pullups

Comment #518 - Posted by: pbraun at August 8, 2009 9:53 AM

m/35/5'9/175

CFWU - 3. Reg. Superman. Burgener.
27,20,16,14,14,14,14=119
6/26:26,18,15,14,14,14,14=115
3/30: 25,17,15,15,12,12=96
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

Pretty good pace. Not much of a break between run & PU.

Comment #519 - Posted by: jrm at August 8, 2009 6:12 PM

M/33/165

Banded pull-ups
6 rounds: 30, 20, 15, 20, 16, 15

F/27/135

Banded pull-ups
5 rounds: 25, 20, 20, 20, 20

Comment #520 - Posted by: Karales' at August 9, 2009 9:35 AM

7 Rounds

25-20-15-15-10-15-10 - 110 total

Comment #521 - Posted by: luna at August 10, 2009 7:07 AM

6 rounds
20,20,20,20,18,16

Comment #522 - Posted by: Mad Max at August 11, 2009 9:04 AM

Rounds: 6
Pull-Ups/Round: 15,11,11,8,8,7 = 60
400 times: 2:04. 2:11, 2:12, 2:14, 2:23, 2:21

Comment #523 - Posted by: Geoff M/52/5'11"/220 at August 11, 2009 12:04 PM

6 rounds plus 150 m on 12 treadmill
PU 20,12,10,10,10,8= 70

Comment #524 - Posted by: footdoc at August 11, 2009 1:48 PM

47/M/184
11
10
9
8
6
200 m run
outside (89 degrees)

Comment #525 - Posted by: Zim at August 11, 2009 3:52 PM

15
15
15
15
11
+400m

Last time:
15
11
10
10
11

Comment #526 - Posted by: mws at August 11, 2009 4:16 PM

M/33/190

5 rounds

12
8
7
8
6
(41)

Comment #527 - Posted by: malone at August 12, 2009 5:49 AM

Rounds:9.5 - no time for last rd of pullup

Treadmill

strict pullup
15,9,6,4,5,6,5,4,5=59

Comment #528 - Posted by: Doug LES at August 12, 2009 6:41 PM

4 complete rounds:

5
3
1
1

Supplemented with uncounted assisted PU's each round.

Comment #529 - Posted by: Grandi at August 13, 2009 7:57 AM

8 rounds (didn't finish last run)
10 kipping reps for all

Comment #530 - Posted by: Beau Woods at August 16, 2009 2:24 PM

m/48/179

Selective stretching

Then I did the following modified version of the wod:
Run, 440 yards, 1:57/2:06//2:16/2:12/2:12/2:11 splits
Pull Ups, Chest to Bar, 1:14/1:09/1:09/1:09/1:14/0:42 splits, 17/12/11/10/8/8 reps
6 Rounds/66 Pull Ups (Chest to Bar)/19:36 Total Time

Selective stretching

Purposely kept the runs slow. The last time I did this workout I got 6 rounds and 59 Chest to Bar Pull Ups. My PR as rx'd is 7 Rounds/111 Regular Pull Ups on 080924. It is amazing how much harder it is to do CTB pull ups than regular ones. Next time I will consider trying to squeeze in another round by picking up the pace on my runs.

Comment #531 - Posted by: Spanky at August 16, 2009 2:45 PM

4.5 rounds (pull-ups: 35,15,15,15)

Comment #532 - Posted by: TROY at August 19, 2009 3:21 PM

8 rounds and 10 meters
@ UBay Dr. pull up bars
1)18
2)12
3)11
4)11
5)11
6)11
7)10
8)10

Comment #533 - Posted by: EM at August 23, 2009 12:18 PM

9 rounds
1-16
2-11
3-10
4-12
5-13
6-6
7-12
8-14
9-10

Comment #534 - Posted by: nick m/25/205/5'11" at August 24, 2009 9:45 AM

CFWU x3
Burgener warm-up + extra snatch work
WOD: 7 rnds completed using kipping pu, results as follows: kipping pull-ups/tread mill
rnd 1. 16
rnd 2. 10
rnd 3. 11
rnd 4. 8 (came off bar)
rnd 5. 14
rnd 6. 14
rnd 7. 8

Comment #535 - Posted by: basebplyr1 (M/30/6'3"/220) at September 1, 2009 12:55 PM

29/m/185

30, 25, 20, 15, 13, 12 = 115

Comment #536 - Posted by: MoGreene at September 2, 2009 2:18 AM

5 rds + 6th run in 20:10
20
14
10
12
12
Total= 68

Comment #537 - Posted by: michael leach at September 2, 2009 4:46 AM

CFWU x3
Burgener warm-up
WOD: Kipping pull-ups/treadmill
7rnds completed as follows:
16
10
11
8 (grip slipped)
14
14
8 (grip slipped)
totals: 81/1.75 miles in rx'd time

Comment #538 - Posted by: basebplyr1 (M/30/6'3"/220) at September 2, 2009 8:27 AM

M/27/6"/168

Just was able to get in a full 6 rounds. All runs done on a treadmill on 8 MPH and 3.5% incline.

PU's were a huge PR for me, I really surprised myself today.

41,30,28,22,20,18=159

Comment #539 - Posted by: alan firth at October 3, 2009 2:15 PM

14, 10, 7, 7, 7, 7, 7

Comment #540 - Posted by: Manchild at October 19, 2009 9:15 AM

2009-07-31: 6 rds 74 @ 11(15),11.3(15),11.5(12),11.7(12),11.8(10),11(10)

2009-06-26: 7 rds 70 strict pus (10 each set)

Comment #541 - Posted by: gs at March 2, 2010 5:40 AM

strict pull ups
10 8 8 8 7 7

Comment #542 - Posted by: dcyn at January 21, 2011 1:03 PM
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