'Nicole' is a relatively obscure CrossFit workout that we got turned on to a few years ago. While most of the time in the workout is spent running, max sets of Pull-ups add up quickly.
Another time bending session.
'Nicole'
20:00 AMRAP
400 meter run
Max rep Pull-ups
Rounds/Pull-ups
Russell- 5/125
Derrick- 6 /102
Paul M- 7/75
Todd- 6/99
Allie- 5/53
Teresa- 6/65
Abby- 7/104
Todd McK- 6/65
Erin- 6/70
Eric- 6/110
Casey- 5/79
Dustin- 6/31
Kathryn- 6/60
Byron- 6/104
Sharon- 4/48
Richard- 7/132
John M- 6/80
Red- 5/33
Cole- 5/45
Tyler- 3/16
Quincy- 5/43*
Dave- 6/66
Candice- 5/52
Britt- 6/44
Matt- 7/92
Paul- 5/29
Natalie- 6/48*
Meagan- 5/47*
Paige- 5/40*
Caitlin- 5/51*
Tommy- 5/97*
Megan B- 5/70*
*progression
Great workout everybody. Good runs and pulls. Monster numbers!
Although difficult, this was a fun session that allowed us to really work on those kips. Just don't let go of the bar. If your kip was on, you were jamming. If not, things got heavy quickly. Just don't let go of the bar.
We like strict Pull-ups, Reverse push-ups, Bent-over rows, and Ring rows at CFSF for our beginners. Strong shoulders are a prerequisite for kipping Pull-ups. While your shoulders are becoming stronger, you are working on the body control necessary to kip, mainly 'hollow' and 'Superman'.
These all come together as you continue to get on the bar and practice kipping Pull-ups. Before you know it, you're getting five, seven, maybe 9 Pull-ups in a row. You're there! The band is heroin. Don't become addicted.
Practice.
www.trackmypr.com
Track.
Thanks for another great day at CFSF. Open gym is cancelled Friday so everyone can be at the Brew Pub at 7:00. Derrick Rice is graduating from JSU with his Master's Degree, and unfortunately for us, he and his family will be leaving us and moving on just after Christmas.
So come out and help us bring down the place. Derrick is buying!
CFSF
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