“Nicole”

As many rounds as possible in 20 minutes of:

Run 400m

Max Pull-ups

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Good Job on Maxing Out Pull-ups today.  I saw some all out efforts.  People hanging on the bar until their fingers just couldn’t hold anymore!  Your grip strength will get better.  Stay at it and if you get callouses either use more chalk or learn to love them!

Top 10 Reasons Women Should CrossFit:

10. Because weak and feminine are not the same.
9. Because you fear no challenge.
8. Because you should train like an athlete…not a hamster.
7. Because you refuse to be a damsel in distress.
6. Because you don’t need machines…you ARE the machine.
5. Because you have yet to realize your full physical potential.
4. Because aerobics is SO 1980′s.
3. Because that which does not kill you will only make you stronger.
2. Because you’re willing to sweat, not just glisten.
1. Because there’s just nothing cooler than a strong woman!

Top 10 Reasons Men Should CrossFit:

10. Because, really, how many “3-sets of 12″ bicep curls do you need
9. Because there is no challenge without a little fear
8. Because you can be an athlete
7. Because you can’t do anything about the “old” but you can change the “and fat”
6. Because “the girls” can make strong men cry
5. Because there’s a certain satisfaction actually moving large weights
4. Because you would look silly in Yoga pants
3. Because all the really strong (cool) guys are doing it
2. Because lying on the floor, soaked in sweat and unable to breathe after a WOD is it’s own reward
1. “Because strong people are harder to kill than weak people and are more useful in general”…Rippetoe

Thanks to our own Doug Warren for creating this list for MEN!