Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to 090130.
Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.
CrossFit does not ask for max efforts very often. Like “Lynne” this workout “Nicole” does and expects that there is no “gaming” the workout. At Brand X I tell people I want to see you falling of the pull up bar. People whose score looks like:
30
25
20
20
15
Are going for a number and not a max. Test your limits today.
Big Dawgs and Pack:
As Rx’d
Puppies:
5 rounds of:
Run 200 M
12 beginner or assisted pull ups
Buttercups
3 rounds
run 200 M
12 beginner or assisted pull ups
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
8 full rounds in 20 minutes flat (1, 1, 1, 1, 1, 1, 0, 1).
Did this on the track; it was wet and raining.
All my pull-ups were jump-and-pull singles, except in the 7th round, when I tried to kip, but didn’t get my chin above the bar. I got my strongest pull-up in the sixth round, when I jumped only as much as to grab the bar, and succeeded in getting my chin up. I did the negative part of the pull-ups as slowly as possible, but could not get the second pull-up from a dead-hang position. Nevertheless, this was my best “Nicole” performance.
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
5 Rounds
Pull-ups 10, 7, 10, 8 ,4
As soon as I paused on the pull-ups I jumped off and called it max reps ...I should’ve forced a few more reps out until my muscles failed. Found it hard to motivate myself early this morning.
More rounds completed than last time but with fewer pullups prob last time tried to complete sets and not until I fell of the bar like this time…felt good on the runs though…:)
Not feelin it today. Slight cold which messed with my head. Quit after 2nd rnd and lay down for a few mins then decided to suck it up and finish. I had left the timer running so I had lost a few mins but thats the price ya pay for being weak! My pullups also should of been stronger but just happy I finished at all!
Hi all. Going to try to slide back in here and pretend I wasn’t away for a while.
Had lots of travel and spent some time on things to make myself a better person.
w/u: swim 1.5 k
w/u2: Five-six rounds 400m run, pull ups, push ups, sit ups, squats, back extensions
did 1km on the bike instead of the runs on a few of the rounds
Deep in the middle of the inflammation zone now, will be easing back into this slowly, scaling a lot.
Still kinda banged up and run-over from the marathon 8 days ago.
I won’t be writing up anything special on my experiment (just do X-fit and a handful of long runs and see how you do on a marathon) -
It didn’t really work. surprise, not so much.
I finished. Had a great first 22 miles or so, felt strong and went faster than I should have. Then paid the piper for the last 4…
Conclusion: Crossfit will make you strong and feel (maybe look) good in your running gear, but if you’re going to run something on the
order of a marathon, you still have to put in the miles if you’re going to push yourself at all during the race.
Now that I got that little distraction out of the way, ready to get back on the circuit. Soon as the swelling in my knee goes down…
