Friday 090130

"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

[Billy Wiland]

Great pic of CrossFit Tulsa!!! Who is the strong-guy on the left wearing a blue shimagh (turban): Dave Brice or Mr. America? Exactly!!! ;-) The entire team looks like they are ready to throw-down some WODs! …lookin' hard-Corps!

Today's Nicole at CrossFit Tulsa-Kuwait was brutal!
400M run followed by max-reps pull-ups
30/ 22/ 15/ 15/ 15/ 17/ 36

I gauged my max-pull-ups by simply doing as many in one-set as possible (no breaks)… and then back to the run… except for the last set: when I finished my 7th sprint I had about 2.5 minutes remaining, and I didn’t really feel like doing another 400M, so my last set of pull-ups (36) was broken through about 6 or 7 sets.
No visual tears on the hands, but definitely underneath; I’ll need to do a preemptive-strike with the clippers in the next day or so… if I don’t stay on-top of the hands, they always seem to tear… the hands are the garden, the calloused-skin the weeds ~ gotta pull the weeds ;-)

[Sean]

Billy, you have such a way with words my frind. The last time I did Nicole I ripped a nasty one on my hand in the second to last set of pullups. I felt like a badass because I went out and ran another 400 (with blood running down the hand) and then came back and "got me some more pullups".

Today though, I did a Navy Seal WOD. I wrote it down last night, but forgot to bring it with me to the box.

Worked on double unders
2 rounds of Crossfit warmup

5 reps at each weight clean and jerk
45,65,85,105,125,145,165,185

Did I mention that I forgot to bring the workout with me? I totally forgot about doing the jerk portion, so I actually only did cleans.

Then did 100 overhead squats @ 75lbs for time. I made sure but to ball and full extension with a pause at the top on each rep. Midsection help up alright, but I could really feel it in the legs around rep 60 or so.

time 7:29

[Sean]

Just so people dont think that I can not spell. I realize I misspelled friend and butt. My California public education was actually pretty good.

[Jerimiah]

"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

Every body rowed 500 instead.
Daryl 10/10/12/12/12 56+449M
Justin(Grn) 16/15/12/12/10 65
Karsten 10/10/7/10/10/5 52
Greg 7/7/7/7/7/8/5 48
Jim 7/9/7/8/6/3 40+395M

Push Press 5x3
95/95/115/135/155

Sore from yesterday.

[Ben]

Dips (wrists to pits)
With a continuously running clock do 1 rep the first minute, 2 reps the second...

rest 3 minutes

Pull-ups (chest to bar)
With a continuously running clock do 1 rep the first minute, 2 reps the second...

Dips - 7+7
Pull-ups - 6+4

[Paddy]

Nooners did an Alt WOD instead if Nicole. Ice kept us from running outside.
3-5 Rounds of:
500m row
21 Thrusters (75/45/32)
15 KB swings (55/35/25)
12 Pullups (BW or bands)
Name/Time/Rounds/Rx'd
The Hodge(s)/22:05/2 rds/rx'd
John 46:31/5/rx'd
Scott 48:27/5/rx'd
Lloyd 37:32/5/rx'd
Big Red 34:30/4/rx'd (Shoulder issue)
Daniel 49:15/5/rx'd 4/1 w bands
Christy 27:37/3rds/#32 thruster/35 kb/band
Karen 28:33/3 rds/#32 thruster/35/25kb/band
Shawn 1:00:45/5/rx'd
Brice 45:25/5/rx'd
Paddy 21:36/3/rx'd
Murphy was just getting back after being sick so came in and did the CFWU and we showed him some alt KB snatches.

Blame Brice it was a smoker. Good work by all to finish.

[Jason]

6 pmers did the same WOD as the nooners. And I think that we held our own.

3-5 Rounds of:
500m row
21 Thrusters (75/45/32)
15 KB swings (55/35/25)
12 Pullups (BW or bands)

Brian S. - 36:14 5 rounds rx'd
Nathan - 33:19 3 rounds (75/55/band)
Jared - 21:20 5 rounds (250m row/band)
Pat - 31:14 3 rounds (75/55/band)
Marlowe - 28:59 3 rounds (45/35/band)
Brandon - 34:04 5 rounds rx'd
Jason - 32:59 5 rounds rx'd

Brandon and I both agreed that today's WOD really sucked after doing the SQUAT CLEANS yesterday. Everyone did a good job pushing through this one, which seemed to really test your respiratory endurance. Oh and THANKS BRICE.

[Billy Wiland]

Sean: thank you for the wordsmith compliment, SIR!
…and regarding your last Nicole ~ the fact that you got some MORE pull-ups after the bloody rip on the hand… Hard-Corps, brotha! That Navy Seal “clean (no jerk)” WOD looks great… not to mention that you followed it with a 100 reps of 75# OHS full-ROM butt-to-ball (B2B)!!! B2B? Really? Niiice extra exertion for a giant!!! ;-) suffice it to say that it is more difficult for someone 77” tall to lower-down to a 12” point-of-contact than it is for someone 70” tall… I think we could breakout the mathematical work formula to prove it (regarding distance traveled), but I’ll save that for one of our engineers!
From Crossfit Tulsa-Kuwait to Crossfit Tulsa ~

[Billy Wiland]

Dave Brice: that WOD that you created looks WONDERFUL!!! ;-) I’m just glad I stayed with HQ’s! ;-)