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

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.

Mikey deadlifts
http://www.youtube.com/watch?v=lxVlfoGTx2c

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

I like that these are repeated from not long ago… I can now compare and it gives me something to work harder towards.. siked for this one tomorrow even though I remember Nicole being a tough one.

I have somewhat bad memories of the last time I did this max rep pull-up bit,,might not go until I fall off

This is my first time hanging with Nicole.

What do I do if I get to my fourth set for example, and I can’t even do one pull up?

I have a machine at my gym thatcan off set my body weight for pull ups.  Should I take it down a notch so I can do at least one?

Gotta do this at the park tomorrow with the slippery painted pull-up bar.  But for this rematch, I’ll be bringing chalk!

Should have the stud-bar hung by Monday, so hopefully no more of using that bar.

jchrisobrien - 30 July 2009 08:23 PM

This is my first time hanging with Nicole.

What do I do if I get to my fourth set for example, and I can’t even do one pull up?

I have a machine at my gym thatcan off set my body weight for pull ups.  Should I take it down a notch so I can do at least one?

That would count as assisted pull-ups which GD covers in the Puppies and Buttercup options. Those scalings are there for you to use in this situation.

As kindly promised to Bathmatt and GD…

On Friday, July 31st did:

Fran (35kg Thrusters, Pullups) 21/15/9

for time: 8:05

What do you think?  I reduced the weight by 22 lbs (10kg) down to 77lbs (35kg) and I only got to 16 of the 21 before having to put it down for a sec.  Still too heavy?  I keep feeling like I’m just sensitive to the sharp bp rise, but I do reach muscle failure here and there, so I’m not sure.

Gonna take that rest day tomorrow, play some basketball on Sunday and get back to this Monday.

7-31 Clean and Jerk ladders

8 rounds plus 8 reps, 95 lbs.

CO

Bench press 10, 8, 5, KTE 5 x 3 sets, situps 20 x 3 sets

Ouch! I do not look forward to this WOD since my calves are still literary destroyed from my attempts on POSE running on the 5k running :D Mabye I ran to much on my toes… and mabye a couple of hours stretching would help :D

Hi, quick question, would it be ok to sub ring rows(as I can’t kip) and sdhp for 400m run (bad ankle) If not could anyone recommend suitable subs???

Thanx Gang

Clean and Jerk Ladder 090728

95#
6 Rounds, finished sixth round with 2 seconds remaining

CO
6 set of 10 sec Front Lever Tuck Progression - Static holds

Did this one at 6:20AM, FUN!

“Nicole”

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

30-22-20-17-20-22

sophiep - 31 July 2009 01:19 AM

Hi, quick question, would it be ok to sub ring rows(as I can’t kip) and sdhp for 400m run (bad ankle) If not could anyone recommend suitable subs???

Thanx Gang

Do you have a rower or a bike, and can you do any unassisted pullups?

Nicole

pull up reps: 16 - 8- 7 - 8 - 5 - 5

Hi, I got a question concerning pull-ups. Should they always be done as butterfly kips when there is only written down “pull-ups” in the WOD?

Hope you understand what i mean, I`m not from an english speaking country^^.

Thanks