"Nicole"

Ok folks, "No Clock November" has come to an end.  Your friend the stopwatch is back and ready to see if you can handle him once more.

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.

Loner representing out in Colorado.

Comments

[Wendizzle]

Nicole

started out w/blueband but arm was hurting to went to ringrows. Tried to run nonstop this time...getting there
8,15,16,11,16=66

[Betsy]

WOOOOSH!!!

Nicole
400 meter run
max rep pull ups

21, 20 green band 6,6,10 blue band

Running is hard for me, Thanks Wendy for the team spirit! you helped me with your pointers... I will deff. try the gum next time!

[Paula]

Thanks to all of you for being so welcoming to our guests over the holiday weekend. You make a difference in the lives of those around you. Here is a letter I want to share...

Dear Paula, Jordan, & OC,

I wanted to share my appreciation for having me as a guest over at CFO! Much thanks to all of you, including your always motivating group who bared working out after the holiday! I loved that part... I believe this is a trait only crossfitters have, always encouraging others to do well!

I thank you for the tips on mechanics... I want to have good form, I want to do it correctly! That's why I chose crossfit over your standard gym (where you just won't find someone looking out for you).

That was a hard WOD, to be expected after the holiday though! I'm always surprised when I finish a WOD like that... in the middle of it I'm always thinking, "am I going to make it? Do I have it in me?" So when the end does finally arrive, I am amazed that I have that kind of strength and determination! People assume I am a runner and that I am a fanatic when it comes to exercising... I am not a runner! In fact, the only time you'll see me run is if I'm being chased by the cops! jk Running, wallballs, & row are the hardest for me! I struggle like everyone else does at something or another, but I am here to endure it, buck up and get over my weaknesses. So I thank you for pushing me, especially through that last backwards 400m.

I had a great time meeting everyone, again everyone is so welcoming and wonderful! My visit was short, but indeed the best Thanksgiving I've ever had! I'm happy to say CFO was a part of that! Thank you kindly... if I'm visiting again, I would love to come back! Take care, enjoy the upcoming holidays, and as always, be safe in your travels!

~Cheers
Parsha Miller

[Christine/ODP]

Hey gang...

Looks like everyone's been doing great through the holidays! I am back home, for the moment, and am trying to get through the chaos and get my butt in the gym tomorrow morning. I need to workout, feel like mush.

[screamer]

Hey CFOers!
WOW! Very impressive weights you all put up yesterday!! GREAT JOB!

I've been home since Sunday afternoon and each day gets better and better. I cannot thank you enough for all your support and get well wishes. The posts were special and uplifting to read. And when I read them stoned off my rear they were even more special. Thanks!!!

Cograts to Cash and Lea!!! A girl!!! Woo Hoo!!! Good luck! She's going to be gorgeous! And Cash, remember - she's going to date boys just like YOU!

Mike was so generous to share the joy of our "birth" with you all yesterday. Healthy bobbing and well, sinking boy named Luther. Looked just like Mike - brown, hard and bald. Oh yeah....I dropped it like it was hot. CFO style all the way!!! Go Screamers!!!

Miss ya Marissa!!! Hope things are going well for you in Afghanistan!!!

Leann your numbers are are soaring girl!!! Michele thank you for EVERYTHING!!!

Hope to roll in on my swag walker soon to cheer you guys on!!! Keep up the good work! Your hard work helps motivate me every day! CFO ROCKS!

[Minnie]

Nicole
20,8,14,10,9,9
Total = 70

This is much worse than my last Nicole, but 20 pullups is a PR for me. Left myself plenty of room for improvement next time.

[nate]

No Shirt and Board Shorts never goes out of style...

Wish I could make it in for this one.

Great to hear from you Liz!!!

[Mike S.]

Mike S.

Nicole Rx
6,5,4,7,8,7=37

[Court]

Nicole RX
14,12,12,10,10,10=68
Minnie, 20 pull-ups!! you rock, you should be proud.

[Tom]

Nicole RX

17,11,10,10,8,9=55

17 Pull UPs is a PR really tanked on the last couple of rounds.

[mermaid]

had a hard time with the grip of the bar.
but did
6 rounds
17-15-11-12-9-10
with black thick band

[Kat]

"Nicole"
AMRAP on 20'

400 m run
Max Pull-ups
RX!!
6 runs
10,8,8,8,8,8=50

In September I was on the tiny black band and did 58 reps on pull-ups. This was my first time RXing this WOD! Really happy!!
Great big class for 5 1/2--love the energy with BIG classes! Thanks Case for the moto!

[Michele]

Nate - so true... so true.

Lea and Cash - Congrats on the baby girl, she is gonna be adorable!

Liz - Congrats on pooping! That's all I have to say about that (-:

Parsha - we loved having you on Saturday!

So bummed to have missed today's workout. I had planned on 6:30 then realized late in the day that Cassidy's music class was going till 7:30 - damn kids, always getting in the way of my CF! Kidding! well sort of.

Have a good night!

[Minnie]

Hey Liz,

Glad you're home and on the mend. Can't wait to see you again!

[O.C.]

Hey Guys! Great job tonight! Everyone did awesome!

Liz, great to hear from you! I am very sorry we did not make it out to see you on Sunday! Continue that recovery and get well soon ok! We miss you and wish you the very best!

Team Arsenal rocked it tonight! Great job fellas! See yas in due time!

AS for me...well, I did some hybrid mess of a WOD.
Rode bicycle for 30 mins
400m row
20 pull-ups
20 ring push-ups
Unexpectedly rested for 5 minutes while pindering what form of MetCon I can do since the entire population of the planet earth decided to workout at the Miramar Semper Fit gym at 1145 today.
4 rnds of:
40 walking lunges
20 pull-ups
20 ring push-ups

Wrecked! Diet has been suckin. A bit dehydrated. Wrecked.

Have a great night!!!

Parsha, it was great having you join us this Thanksgiving! We do hope to see you back again another day!

Casey J

[Jordan]

I don't know what was wrong with me tonight, but I just could not breathe. Nevertheless, PR by 1 pull-up. Where did that come from.
40,25,20,20,21 PR.

Great job tonight everyone.

[Dee Oh Cee]

Nice work everyone... Kat you are slowly becoming the pull-up queen...
I tried to game this one and it didn't work out AT ALL
15,15,15,15,15,20=95 and not a PR by any means......

[Penny]

12/11/11/11/9/8 skinny black band pr by 3
Kat you are so awesome Rx'ing this one. I hope to RX it next time it comes around. I can do 3 in a row but that is it. I need to work on the kipping rhythm, that gave me a lot of trouble this evening. Leanne thanks for sharing :-)

[Leanne]

Nicole

15,12,11,8,9,10= 65 pull-ups (tiny blk band)
with 6 400m runs in between

super late with posting this WOD..oops ..better late than never.
So I pr'd..last time I was on the bigger black band the one equivalent to the red- and had 9 more pull-ups! whoo hoo. big improvement! Can't wait to rx! KAT!..You were awesome!