Nicole Redeux & Pistoles

photoI worked out at CFS Wednesday evening with the 6:30 athletes. As previously mentioned, I had spent Tuesday and Wednesday training Situational Leadership for a company located in RTP. The training went swimmingly. Thanks for asking, yo.

There was drama at CFS both Tuesday and Wednesday. I’m not a fan of drama.

I practiced kipping handstand pushups and then — yet again — completed the benchmark WOD “Nicole”.


20-minute AMRAP
400m run
Maximum number of pull-ups

Ran a total of 2 miles and completed 31, 18, 17, 16, 14, 12, 11, & 7 for a total of 128 pull-ups. Dammit. Two shy of PR of 130.

As I own the box, athletes always get first choice of pull-up bar. I ended up, well, on the end, and used my least favorite pull-up bar. Does it sound like I’m making excuses? Prolly.

I coached the Boot Camps Thursday morning, and then led a group of Lululemon athletes through a special WOD. I had so much fun doing so! I also wore my “Sorry for Being Awesome” shirt. As my friend Greg noted, I’m not really sorry for being so awesome.

After coaching the 8:30 session, I completed today’s programmed workout. I was not, however, able to establish a new dead-lift PR.

12-minute AMRAP 
Odd-numbered minutes
Maximum number pistols
Even-numbered minutes
Maximum number power snatches (75)

This was much more fun than I imagined that it would be! I scaled pistols in that I held toe of extended foot. I recorded, and am pleased to report that I did indeed squat below parallel.

And I took my time doing so. Yup, I focused on form.

Completing a pistol on both right- and left-leg counted as 1 rep. I completed 5, 5, 4, 4, 4, & 5 pistols. Power snatches went very well today, and I completed 10, 10, 10, 9, 10, & 11.

Total score = 87.

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