Friday 090626

“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 090330.

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.
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goood…good…

Buy in: 2 x
Aligator walk 25ft,2 forward rolls,10 squats,10 pushups

Nicole big dawg load
AMRAP in 20mins of:
400m run
Max pullups:24,15,13,11,11,9
Total=6 rounds,84 pullups pr
Previous best=5 rounds,74 pullups

Still holding back on the runs and pullups after the 1st round. The combo makes me wanna quit so badly.

“Nicole”

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

6 rounds: 23, 18, 12, 12, 9, 10

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

6 round and a run 9,8,7,6,6,6 all dead hang

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

9 rounds: 16, 11, 11, 11, 9, 10, 8, 10, 2 (ran out of time).

88 total reps

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups (16, 10, 8, 8, 7, 6)

6 rounds in 19:45

“Nicole”
AMRAP in 20 minutes:
Run 400 meters
Max rep Pull-ups
7, 7, 4, 5 + a little over 1/2 of the last 1/4 mile.  My running really slows me down.  Good news is that I was able to get through the whole workout without having to walk at all.  This is a milestone for me albeit a lame one.  I just need to keep reminding myself that when I started CF there was no way I could run 1/4 mile much less 4 times.

“Nicole”

6 rounds (20, 17, 13, 13, 10, 12)

Awesome workout.

W/U
2x of:
30 situps
25 back extensions
20 pushups
15 squats

rest 5 min, then
Nicole
AMRAP 20 min of:
400 m run
max pullups (Strict, I can’t kip where i go- too low of bar)

13-10-7-6-5-6-6=53
compared to 090330
10-8-6-5-6-5-4=44
PROGRESS

Buy in
5 pullups
25 sit ups
5 pull ups
25 sit ups

Nicole Pack
Rounds of 400m runs and as many pullups as you can in 20 mins

Manage a total of four rounds ... :(

2 down on last time ?

pullups 10,8, 7, 7

Think the poor performance might be the 2.5 mile run last night…? anyhow now know I have to improve on today’s performance..

Day 74. 

Friday 090626

WOD Pack.  All same:  “Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters - RND1(8, 2:01), RND2(7, 2:13), RND3(7, 2:16), RND4(7, 2:16), RND5(7, 2:16)
Max rep Pull-ups - ALL STRICT PULL-UPS.  ALTERNATED GRIP EACH ROUND.  RND1(13), RND2(12), RND3(10), RND4(8), RND5(6) = TOTAL 49.

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

Compare to 090330.

I did 5 rounds.  If I wasn’t so sore from yesterday from those dang thrusters and sumo deadlifts I probably could have squeezed another one and did more pullups

Pullups were 10, 8, 5, 5, 5 all with the pullup assist set at 125lbs, I weigh 225 so I was only pulling 100lbs :( it will improve.

I feel like a man today. Finally a WOD I can be proud of. 37(new PR), 26, 20, 16, 20. My goal of reaching 50 PU doesn’t seem too unrealistic after today. Only been doing WOD’s for about 3.5 weeks. Crossfit rules!!!!

Run 400 meters -my loop was 700m
Max rep Pull-ups - 8,6,6, assisted 10,8,8

23 minutes,  I wanted to do 6 rounds.

400m, Kettlebell, HSPU

Hubby: Puppies: - No time
3 rounds for time of
run 500 m
15 dumbbell swings, 20#
9 Strict Pushups (he didn’t get the HSPU memo!)

Me:
Buttercups:
3 rounds for time of
run 200 m
12 dumbbell swings, 8#
6 HSPU progressions
6:02