Crossfit Metro » treadmill http://crossfitmetro.com CrossFit Training in Metro Atlanta Sun, 24 Apr 2011 12:31:47 +0000 en hourly 1 http://wordpress.org/?v=3.1.3 The Lovely Nicole http://crossfitmetro.com/wod/the-lovely-nicole/ http://crossfitmetro.com/wod/the-lovely-nicole/#comments Wed, 24 Sep 2008 12:26:37 +0000 Christian http://crossfitmetro.com/?p=104 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

  1. 9.6 mph – sorry ass ~8 pull-ups
  2. 9.7 mph – ~7 pu
  3. 9.8 mph – ~6 pu
  4. 9.9 mph – ~6 pu
  5. 10.0 mph – ~5 pu
  6. 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.

]]> http://crossfitmetro.com/wod/the-lovely-nicole/feed/ 0