Due to various reasons I do Nicole this way:

20 minutes of row 600m, max pulldown 47 kg.

Rep count: 19 20 14 21 12 (out of time), doubled rep count since last Nicole, very pleased.

Haddi.

Moritz - 31 July 2009 04:05 AM

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

No problem Moritz:

Unless it says otherwise, pullups are Kipping.  You may use butterfly kips, but that’s advanced.

TP

7/29/09

34yom / 206lbs

Pack 5k

29:17

I felt really good about improving my time until I noticed my GPS tracked me extremely erratically. When I straightened the curves, it appeared that I hadn’t run the entire 5k. Also, I am positive my pace was faster than my last 5k, but my GPS tells me different. I think I’m going to map 5k before I run, then use a standard stopwatch from now on.

Puppies:
5 rounds of:
Run 200 M
12 beginner or assisted pull ups

Assume I record time?  10:05.  Even beginner pullups were hard by the end (broken sets).

By the way, it’s my wife’s birthday.  Guess what her name is?!?  Yep, Nicole.

TexasPatrick - 31 July 2009 03:54 AM

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?

Got a bike and can do 5 or 6 unassisted pull ups, is that the way to go?

Nicole - treadmill run, weight assisted pull-ups, 17 setting (so significant assist)

6 complete rounds, halfway through 7th lap @ 20:00

Set 1:  7.2mph, 8 p/u
Set 2:  7.5mph, 8 p/u
Set 3:  7.5mph, 5 p/u
Set 4:  7.5mph, 6 p/u
Set 5:  7.5mph, 5 p/u
Set 6:  7.0mph, 4 p/u
Set 7:  halfway through run @ 7.5mph

I suspect I’ll be running less as I get better at pull-ups (from both fat loss + improved pulling strength; less than a month and I can already note the difference in both)

32/M/6’/276#

In some of the shorter workouts, should we be adding our own routine to the mix?  Yesterday, I did the clean and press buildup routine (1 in the first minutes two in the second, etc.).  I was able to get to six reps, but that ended up being a ten minute workout (with warm-up). 

My question is, what else should we add to these shorter workouts so I am at the gym for longer than 10 minutes?

Thanks,
Michael

Kind of hitting a little bit of a wall. Not being able to kip the pull-ups and doing them all strict, because of the pull-up bar’s proximity to the wall is hurting reps. I took an extra day of rest and it didn’t really help that much. I think it is time to make sure I get more sleep than 6 or so hours a night I do get and to cut back on the beers while watching nighttime TV. Finished 5 rounds with :44 left so I just did an extra set of pull-ups (6 reps) without the running.

Friday 090731

WOD Pack: “Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters - RND(2:17), RND(2:15), RND(2:14), RND4(2:14), RND5(2:14)
Max rep Pull-ups - ALL STRICT.  RND(15), RND(12), RND(10), RND4(7), RND5(6) = 50. 090626 = 49.

thetelp - 31 July 2009 04:48 AM

In some of the shorter workouts, should we be adding our own routine to the mix?  Yesterday, I did the clean and press buildup routine (1 in the first minutes two in the second, etc.).  I was able to get to six reps, but that ended up being a ten minute workout (with warm-up). 

My question is, what else should we add to these shorter workouts so I am at the gym for longer than 10 minutes?

Thanks,
Michael

No. the shorter WODs are often about max strenght, so you should be tired after only a 10min workout But some people here do a big warmup and sometimes a cool down with some exercises so they are at the gym at least 30 minutes anyway.

Last time
5 rounds(11,11,9,9,6)
20 min 10 sec
This time
7 rounds(11,8,8,10,11,8,10)
19:33

I think my endurance is getting better, and I did jumping pull-ups last time due to improper equipment. This time I did beginner pull-ups. Yesterday I was able to complete a couple of kipping pull-ups, but I’m not ready to do them all the time. Both strict and kipping does hell on my shoulders. Which leads to me to a question.
When I do kipping, it fells good on the positive, but the negative gives a bad pain in my left front delt which makes me let go of the bar. Is it because of the extra momentiom when I’m coming down, and with time will it stop?

Nicole
7 rds
10,9,7,5,6,6,3(strict Pullups)

last time
5 rds
8,7,6,6,6 (strict pullups)

Run 5 Km

Time: 22:52

Dranziel - 31 July 2009 05:11 AM

thetelp - 31 July 2009 04:48 AM

In some of the shorter workouts, should we be adding our own routine to the mix?  Yesterday, I did the clean and press buildup routine (1 in the first minutes two in the second, etc.).  I was able to get to six reps, but that ended up being a ten minute workout (with warm-up). 

My question is, what else should we add to these shorter workouts so I am at the gym for longer than 10 minutes?

Thanks,
Michael

No. the shorter WODs are often about max strenght, so you should be tired after only a 10min workout But some people here do a big warmup and sometimes a cool down with some exercises so they are at the gym at least 30 minutes anyway.

Brand X has buy in and cash outs that you can also do.  They usually work on a skill that won’t tire you out too bad.  Enjoy the short days, it makes the long days easier somehow.

I have been crossfitting for about 4 months now and am amazed by my progress. Yet, when I see BigDawg post things like the numbers for the pull ups I get overwhelmed. Then I see a post by Wiild and I think, good I am not alone when it comes to pull ups. Pull ups are my nemisis. Getting better at them but still…Looking forward to Nicole when I get off of work.

buy in x 3:
Samson stretch
10 oh squat
10 sit up
10 back ext
5 mu progression

wod

Cindy as r’xd

rounds: 24 (new pr, yay CF )

cash out:
handstand 1,30