Tuesday July 7, 2009

Today's WOD:

"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.

Comments

[Casey]

AMRAP 20 minutes:
400 meter run - Max pullups
17,15,11,10,6,4 = 63 pullups, 6 rounds
Lots of excuses, I'll spare ya'all.

I worked on deadlifts for about an hour last night waaaay after the Crossfit Total workout. Form is coming along and I'm looking forward to that workout next time. Had no idea how much technique went into these power lifts. I think my legs are a little crispy today.
Somebody's gotta go big today, who's it gonna be??

[Stephanie]

Nicole:
Completed 5 full rounds with nothing extra...
Used green band for pull ups.
27/16/11/8/10
Motivation for pull ups - stay on the bar and pull as long as I could so I wouldn't have to run as quickly. My hands are blistered and red and I can barley make a fist, especially after all those kettlebell snatches from yesterday (120 each arm - thanks Louie!).

I completed Nicole for the 1st time on 4/3. I used the black band and compelted 4.5 rounds w/ 11/8/9/5 a total of 33 pull ups. I smoked it with a whoppin' 72 pull ups this time and a smaller band. Yeah baby!!

Casey -- you need to make a profile on www.beyondthewhiteboard.com to track your wods...its fun!

[Tristan]

Completed 6.5 rounds
strict pull ups - need to learn to kip!
11/8/6/6/5/5 + run
41 total pull ups

[Casey]

Stephanie,
gotcha, working on it...tried two weeks ago, had an intelligence challenged moment and couldn't complete the process. Nice work on the 72 pull-ups, next time bandless??

[Stephanie]

bandless - probably not.. blue or red - definitely!

Let me know if you need any help on the BTWB site.

[Iz]

I missed it today because I was trying to catch up on some sleep. Sleep deprived for the past week.

I did do something though.

4 x 500 meters with push-ups after each lap.

See you tomorrow.

[Casey]

Stephanie, I replaced my mental hard-drive, dropped in some additional RAM between my earholes and was able to figure it out. I sent away for "cutting edge gym" approval and probably a new set of steaknives, so we'll just have to wait until I get approved by whomever sits on the approval committee and then I'll post my workouts. I've got 'em all so far in a folder, so I'll begin dropping on the whiteboard AMRAP....I mean ASAP. Thanks.

[Stephanie]

Casey - you are IN...looking forward to seeing your posts there too. Let me know if you need any help. :)

[Mike]

38-15-15-15-13-15 RX
Total 6 Rounds
Total 111 Pull-ups

OK
I have warn through the calouses to blood now..ugh...my arms are noodles, see you tomorrow

[~lea~]

Mike, you freakin rocked that!! Ashley, Lana, Bob...all of you guys were amazing!!

8-11-15-9-11-5
6 Rounds
RX

And Ashley...thanks for being my "completely in sync" partner on the kb workout tonite. Yay Games abs!!