Nicole

18
Jul

Nicole

The final home stretch! Yesterday was low for votes, so we need to be up today. Thanks! VOTE (click LIKE) HERE

AMRAP 20 min
Run 400m
Max Pullups

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

Compare to July 16/12

Rolling over from a nap? Or man-on-fire burpees?

Rolling over from a nap? Or man-on-fire burpees?

85 Responses

  1. Mobility
    15 Supermans
    WUx1
    Tortured my quads
    15 supermans

    WOD: “Nicole”
    AMRAP 20mins
    – Run 400m
    – Max pullups (purple band)

    Score: 7-7-7-8-5-6 + 400m run in the last 2 mins

  2. Valerie Arseneau

    15 superman + WUx2 + 15 superman

    Deadlift
    5x 95-100-105-110
    Ran out of time for set #5

    Nicole Rx : 36

    7,7,5 (sliped), 6 (sliped), 5, 6

    Tapped my hands and it helped a lot. I still need to work on my grip so I can stay on the bar longer as my hands are what give up first.

    1. Valerie Arseneau

      I didnt have enough cash on me this AM, but I would like to buy a small tshirt. I’ll bring cash tomorrow AM. (just in time for Hopper and Battle of the North!)

  3. Maria

    Mobility
    15 Supermans
    WUx1
    15 supermans

    Foam rolling/mobility

    WOD: “Nicole” Rx
    AMRAP 20mins
    – Run 400m
    – Max pullups

    73 pullups (12 rep PR)

    19-12-10-10-11-11

    Great job 6am! Shane your pullups are ridiculous!

  4. Shane Hayes

    Mobility
    15 superman’s, Wu x 2, 15 superman’s
    Strength : shoulder press
    95/ 105/ 115/ 125/ 135 x 3 need to move head not upper body thanks Marie. Still working on strict shoulder strength since shoulder injury, seems slow to come back.
    Good sharing the bar with you Gilles.
    Wod: Nicole
    Amrap 20 min
    400m run
    Max pullups
    Score is the number of Pullups
    Rx 140
    Great work 6 amer’s
    Great class Marie!

    1. Shane Hayes

      Pullups were 40-20-20-20-20-20
      First round were butterfly Pullups, the rest were normal, the butterfly really tired out my shoulders that was the most consecutive ones I have done.

  5. Kelly B

    Mobility
    5 supermans + WUx2 + 15 supermans

    Strength: Shoulder Press
    5x 35, 40, 45, 50, 55

    WOD: Nicole
    AMRAP in 20 mins
    Run 400m
    Max Pullups (blue band)

    Score: 65
    12,12,10,7,12,12

    Great job 6 am!

  6. Gabriel

    Mobility
    15 superman’s, Wu x 2, 15 superman’s
    Strength : Cleans X3
    135-145-155-165-175-175(squat Cleans on last 175)

    WOD “Nicole” as Rx’d
    24-12-12-12-12-12
    Total–>84
    PR of 11 Pullups from July 16th 2012

    Great job morning crew!

  7. daniel davey

    MOB
    15 supermans
    WUx2
    15 supermans
    Strength- cleans
    95×5- 115×5- 120×5- 125×5- 130×5
    Wod- Nicole
    Rx- 60
    10-10-11-8-9-9-3

  8. Alaina

    Mobility
    15 supermans, [email protected], 15 supermans
    Strength: Push Press: 5x (35, 40, 45, 50, 55)
    WOD: Nicole
    Pullups: 24, 13, 14, 11, 8, 8 = 78…..with green band

    Thanks for sharing the bar Chantal!! Thanks for the great coaching Marie 🙂

  9. Chantal Guérette

    Mobility
    15 supermans, WU x 2, 15 supermans

    Strength : Shoulder Press
    5 x 35-40-45-50-55(3 sooo close!)

    WOD “Nicole” (not a fan)
    20 min AMRAP
    – 400m run
    – Max Pullups (pink band)
    16, 16, 10, 13, 10, 8 = 73

    Merci Marie pour tous les bons conseils et l’encouragement aujourd’hui 🙂
    It was fun working out with you today Alaina !!!

    Pool time now… 😛

  10. Kevin Mack

    Mobility
    15 Supermans + WUx2 + 15 Supermans

    Strength: Front Squat x 5
    95-115-125-135-150

    WOD: Nicole
    AMRAP in 20 mins
    Run 400m
    Max Pullups (green band)

    Score: 54
    14,12,9,11,8 finished with 400m run.

    800m run

    Thank you for coaching Marie-Noelle.

  11. Jen

    Mob.

    15 Supermans, WUP x 2, 15 Supermans

    Strength: Backsquat
    5 x 50 (ran out of time)

    WOD: Nicole
    AMRAP in 20 min.:
    400m RUN
    Max Pullups

    (with red band) 13, 12, 8, 13, 8 = 54 with 400 m run at the end.
    Had to stop and tape my hands – should have done this first

    Marie – wonderful coach – thank you for all the imput, support, and advice

  12. Hey guys lets keep spreading the word on Facebook for Kevin’s Fan Favorite nomination, him and the other top dude are very close right now!

    I’m trying to get him vote in the north-east NB french demographic. Don’t be afraid to tag your non-Crossfitter friends/family in the comments, and tell them to click, like, and share!

    If I can get an elderly couple from the Gaspésie area in Qc to vote for him, so can you! 🙂

  13. Heather Colleen

    Mobility
    5 supermans + WUx2 + 15 supermans

    Strength: Shoulder Press (with bar)
    15-20-25-30-40 <–Happy, considering my pre-injury PR was #50….I'll be back there again soon. 🙂

    WOD: Nicole
    AMRAP in 20 mins
    Run 400m
    Max Pull-ups (black band)

    Score: 67
    13, 15, 16, 12, 11

    Thanks for the coaching, Marie!!

  14. @Home (12pm)

    Mob +WU

    WOD: Tabata “My Body Is Ready”

    – Tabata Push-ups (21-11-8-8-6-6-6-5 = 71)
    – Tabata Squats (19-18-16-17-15-15-14-13 = 127)
    – Tabata Sit-ups (10-11-10-9-9-9-9-9 = 76)
    – Tabata Burpees (7-7-6-6-5-6-6-6 = 32)
    * Rest 1 min between each Tabata set

    Total Score = 323, Minimum Round Score = 32

    Think I planned this one really well. Quite the grind. No equipment needed.

  15. Matt

    Mobility + 15 Supermans + Wux1 + 15 Supermans (these were a lot harder than they look)

    Strength – Front Squats

    75×5 95×5 115×5 125×5 135×5

    WOD: Nicole

    AMRAP in 20 Mins

    Run 400 M
    Max Pull ups

    Score – 48 Rx

    Pull ups – 10, 10, 10, 7, 7, 4

    Just to make it sound better, because it was a lot of work, 6 rounds is almost 2.5 km of running, that makes me feel I accomplished a bit more today LOL (I dont like running)

    1. Blake

      No bands! Nice work Matt!
      You must have the strength for sure, and once you start kipping those numbers will probably double or more. Keep it up.

  16. Rob Brydges

    15 super-mans. Wux2 15 super-mans
    No strength. Foam roll
    WOD. Nicole
    Run 400 m
    Max pull-ups
    -25-20-10-15-15-17
    Total 102
    Rob Brydges

  17. mob 15 superman wux2 15 superman
    strength push press
    95×5 105×5 115×5 125×5 135 x4
    wod
    Nicole AMRAP 20 minute
    400 m run
    max pull up
    22-19-15-15-14 =85
    18 rep PR

  18. Corinna

    WOD: Nicole: RX

    24-16-14-11-10-11

    86 pull-ups

    Last year: 78

    PR: 8 reps

    Really wanted to get 7 rounds of pull-ups, but I am still happy with my PR

    Time for a rest day

  19. Marcel

    Mobility

    15 Supermans
    WUx2
    15 supermans

    Foam rolled tight upper back.

    WOD: “Nicole”
    AMRAP 20mins
    – Run 400m
    – Max pullups

    Score: 18-13-12-11-11 = 65. Wrote 75 on board, but you know CF math…Running very slow tonight, still not pushing it with ankle.

  20. Craig H

    mob
    Super wux2 super
    Back Squat
    140,150,160,170,185pr Last set was tough still feeling Karen

    WOD Nicole
    amrap 20min
    run 400m
    Max pullups blue band
    12,12,10,9,8
    51 reps

  21. Laura K

    Mob Wu x 2
    Foam rolled
    Wod: Nicole
    400 m run & max pull ups scaled with the med yellow band
    18 18 16 14 14 =80
    Annie, Karen, Georgia, and Nicole…I am happy to be with all boys at work tomorrow.
    This week killed me. It is so bad I am sleeping with a foam roller now.
    Thanks Pat for all the fun.

  22. Heather S

    Mob
    15 supeman + wu x 2 + 15 superman
    Foam roll + mob

    Nicole (With small blue band and 500 row for run)

    Total 60 pullups

  23. Amanda

    No strength. I spent the time trying to loosen up my sore muscles! What a week!!

    WOD rx’d: 56 reps.

    I got humbled by the pullups cause I thought I would do better but I managed to get 5 runs in and that was my goal, so I’ll take it. 🙂

    I think my reps were: 14-11-9-11-11

  24. Amy

    Mobility
    15 Supermans WU x 2 15 Supermans

    No strength foam rolled

    WOD NICOLE
    AMRAP 20 min
    400 m run
    Max pull ups (green band)
    10-10-8-9 = 37
    I finished a 5th run @ the 20 min mark.

  25. Mobility + 15 supermans + Wux2

    Strength : Front Squats x5
    115-125-135 (no time)

    WOD rx :
    15-8-9-8-7-4 = 51

    Cash out : Front Squats x5
    140-145
    I forgot my book but I just checked and I did 125 last time so 20# PR I guess :p My legs were wicked sore from Karen too so I’m pretty happy with that!

  26. Tania

    Front squat 5×80,90,100,105,110

    Nicole
    AMRAP 20 min
    Run 400m
    Mac pullups (blue band)
    Score: 43
    9-6-7-8-6-7

    This one defeated me before I even began. Great coaching Marie No, thanks for pushing me to use the blue band and keep it challenging. Great work 6am crew!

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