February 16, 2011

Wednesday 110216

“Nicole”

As many rounds as possible in 20 minutes of:

400 Meter run

Max rep pull-ups

Post number of pull-ups completed for each round to responses.

Compare to October 12, 2010.

100 Day Burpee Countdown Challenge

Burpees=47  Total Burpees=1,128


Congrats to Denver and Ginny for recently taking 1st at CrossFit OKC’s “Cupid’s Revenge” Competiton!  Check out the video below to see Denver blaze through “Fran”!

34 thoughts on “February 16, 2011”

  1. Yesterday’s WOD (for Stowers)

    Power Snatch
    3 @ 135 (Breck’s weight)
    3 @ 10 + Breck’s weight
    3 @ 20 + Breck’s weight
    3 @ 30 + Breck’s weight
    3 @ 50 + Breck’s weight
    1 @ 60 + Brecks weight

    “Randy”
    As Rx’d
    Time: 4:30 ish (or ~30 secs faster than Stowers)

  2. Congrats Denver and Ginny! Cool to see dedication, hard work and superior instruction pay off.

    101 pullups. Nice job Nicole.

  3. 5 rds with only 43 pull ups…used the skinny band first round after only 2 pulls ups with out band, then switched to 1″ band. I will be so glad when I can do more than 2 pull ups without a band!

    Love the video..Congrats Denver and Ginny!

  4. 34/M/179

    7:30am
    Back Squat
    5 @ 135
    5 @ 225
    3 @ 275
    2 @ 315
    1 @ 345
    1 @ 365
    1 @ 385

    47 Burpees

    3 Rounds for time of:
    10 Back squats (225 lbs)
    5 Parallette handstand push-ups (Head touching 45 lb bumper plate)
    3 Muscle-ups
    1 Rope climb (legless starting from seated position on the floor and returning legless to a seated position on the floor)

    Scaled: Had to use the legs to assist on the last rope climb
    Time: 8:36

    4:00pm

    “Nicole”
    As Rx’d
    30-30-30-25-20-20-12

    Total= 167

  5. “Nicole”
    As Rx’d
    35-25-20-25-23-30 (rested too much)
    Total= 158

    47 Burpees

    Thank you all for the kind words and comments. You guys are great. I love all you CHFs and look forward to seeing you each day at the gym. We are going to do awesome in the upcoming competitions.

    Ginny – Thanks for being my teammate … You were amazing!

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