Today's WOD was "Nicole":
Max rounds in 20 minutes:
Run 400m
Max Pull-ups
The workout is scored by the max number of pull-ups you're able to accumulate over the entire workout.
This workout was yet another close one on the men's side, with the top two finishers separated by only 5 reps.
On the women's side, Tamara looked to have it in the bag, but Candace walked the 400m course and made up for her slow 400m pace by busting out a couple of sets of 30 pull-ups, setting a CFO women's record.
Top 3 Men:
Mini 144
Lau 139
Brandon, Nabil, and Patrick 123
Top 3 Women:
Candace 101
Tamara 90
Audra 84
Tomorrow's WOD is "Nate" (max rounds in 20 minutes of 2 muscle-ups, 4 handstand push-ups, and 8 kb swings @ 2 pood).
We'll be using the highest standard for muscle-ups in order for them to qualify as prescribed in this workout; the hands need to be turned out at the bottom at the beginning of the rep for it to count.
The CFOT totals have been updated through today's workout.
30 comments:
Coach Gundy (aka Nabil, Iceman, The-Guy-With-A-Man-On-His-Leg),
Did you already do this WOD at 6am?
No, he wasn't here at 6am so I assume he's coming in tonight.
omg... candace walked and stilllll won!@???@@$)(*@)($*()@*$()@$
HIKE UP THOSE SKIRTS GIRLS... literally
-anonymous
Screw the skirts...lets get naked!
We can do some pole dance fitness for time.
http://www.youtube.com/watch?v=2_lb4lfL2rg&feature=related
I could build a nice pole for the middle of the gym...
you have to build a few of them... otherwise we will have slower times waiting for people taking up too much time on them.
I love the strict form requirement for the muscle-ups. B/C they would be too easy otherwise.
never said you couldnt do bar muscle ups
Hahaha, Steven.
These are ring muscle-ups, just to be clear.
Turning out at the bottom made them twice as hard...
Oh, and dont expect mikey to let any of you get off easy on form today. I ended up doing at least a couple swings over because I didnt have it high enough as well as handstand pushups bc i didnt lock them out. Definitely better this way though.
Everybody relax. I will be carrying Nabil in my pocket when I show-up for the 6 pm class.
probably going to do this one tomorrow if anyone wants to do it with me..
Daniel thats a great video! Best part is the chic is serious about her "business" and actually gives out her telephone number. I've already put it in my cell phone and will be sure to drunk dial her until she changes her number. And she's on the east coast.. I think they go nite nite 3 hours before we do. Nothing beats a 4am drunk dial!
Clearly this girl however hasn't taken the pole fitness class.
http://www.youtube.com/watch?v=NolIJhwCodw
Mike, sick work on the run/pullup workout! did you do it in 5 rounds or 6 rounds?
I just watched that video again and she specifically says, "you can call me anytime".
Done.
ill watch? =p
Sorry Steven I don't have a skirt to hike up at the moment...However I would like to believe the rest of us "losers' had a tougher time actually running the course as rx'd :)
them be fightin' words
Let me use your skirt and we'll call it even!
mmmk, ill bring it at 6. I borrowed it from Daniel though, so you must return it to him later.
Nothing like the vision of Steven doing HSPU with a skirt on to get the juices flowing!
Man, those muscle-ups were so frustrating. I did better last time we did Nate. I would come in tomorrow to work on them if my arms weren't killing me from all those failed attempts.
Daniel, Nabil, and Loren dominated the WOD at the 6 pm class. Sorry for not giving you guys the props you deserved last night. I was too busy sulking in my inability to complete a single round. Steven, thanks for sticking around and doing the work-out with me again at the 7 pm class. And finally, Mike, thanks for coaching me through two full hours while having to endure all my Bungandyesque tantrums.
I think when the Throwdown is over we should all get an apartment together.
Brandon,
We've all been there before.
If we get an apartment I want to have the top bunk.
i know daniel got 17, but what about nabil and loren?
I'm sure I got beat, but the question is by how bad?update anyone? and has mikey gone yet?
were just gonna get a big bed to fit everyone on at once. There is no need to have bunk beds.
Nabil got 13, I don't know how many loren got.
I can't wait for the apartment!
Who wants a mustache ride?
Nabil,
Brandon said that he would trade you a protein shake for a mustache ride.
Not just any protein shake...
heres a new project for you Daniel... I figure it would be easier to get an old tire and stick a piece of plywood in it, but why do that when we have you? Im sure you love the extra projects and complexity rather than the simple solution.
http://img229.imageshack.us/img229/5553/sledka4.png
we'll make brandon have to drag it around to make the runs more fair.
Lord knows I could use the macro nutrients, besides a map of hawaii is such a waste!
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