The Lovely Nicole
Ah, treadmill sprinting combined with pull-ups – a well contructed workout forcing pull-up numbers with sweaty hands. Coach, you’re evil.
WOD – Nicole
As many rounds as possbile in 20 minutes of:
- Run 400 meters
- Pull-ups
WOD Summary
- 9.6 mph – sorry ass ~8 pull-ups
- 9.7 mph – ~7 pu
- 9.8 mph – ~6 pu
- 9.9 mph – ~6 pu
- 10.0 mph – ~5 pu
- 10.1 mph – ~5 pu
I swear I made seven rounds, but the numbers above only show six. hmmm…
This workout is a VO2 Max builder and if you are running hard, tougher on the lungs and heart rate over anything else. Managing pull-ups with sweaty hands is a challenge. I was sans chalk which didn’t help my PU efforts.
Last 1/4 mile was 1:45 which I think was the fastest of the workout.
Hella Holiday
Saturday WOD – A little mo’ than HQ
- Run 10 miles (Instead of 3 rounds of 400s)
1:39 …a little slower than could be but using tapering for the 100-miler as an excuse.
Sunday WOD – HQ
- 10 weighted pull-ups with ~10lbs of chains
- PLUS: hundredpushups.com, week2, day 3
- 15
- 15
- 12
- 12
- 20
Finish it up today with a little cross-training at White Water Park. {wink}
Pain is temporary, quitting is Permanent!
What a great quote.
As someone who runs ultramarathons up and over the mountain trails of the good ol’ USA, this is a great quote to keep filed away. Here are some more that help me through difficult and challenging endurance attempts:
- “Never make a race decision on an uphill”
- “Crossfitters never quit”
- “There are others suffering too – some more than you”
Next time you’re in a race, or even challenged by life in general, chant one of these and keep moving forward.
WOD – “Helen”
Three rounds for time of:
- 400 meter run
- 21 kettlebell (dumbell) swings (1.5 pood or 55lbs)
- 12 pull-ups
Summary:
Christian: ~14:00 (stuck using a wall clock) as RX’d
- 400 meter run – treadmill
- 9.1
- 9.2
- 9.5 (but I question treadmill calibration)
- 21 kettlebell swings
- as rx’d with 55lb dumbell
- 12 pull-ups
- my nemesis – all broken up
- last set, lat 6 reps ‘jumping’
Deadlift and More Oly Lifts
WOD – Strength
Deadlift 5 x 5 x 5 x 5 x 5
* 185lbs since I am still a little weary of the back, plus, I am interested in better form.
PLUS, 5 pullups between each set as well for 25 pullups, as well as:
- Various technique training in clean and clean-n-jerk, max 95lbs
- Medicine ball cleans
- 21, 11 pushups
Finished off with some swimming.
Tonight - fast running.
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