February 20, 2006
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Michael Rutherford - CrossFit Kansas City and Frank Faulk - CrossFit Atlanta
Posted by lauren at February 20, 2006 7:57 AM
I thought I was pretty sore and stiff Sunday morning after Saturday's workout. I can only imagine how I'll feel Tuesday morning.
Can't wait to see the movie!!!!
Coach, are we supposed to finish the pullups before we move on to pushups or would you rather us stay active the whole time?
the pullups and pushups are going to be tough. I don't think i have ever even done 100 pullups in 1 month. Let alone in one training session.
situps are moderately difficult.
squats are the easiest.
I don't know wether to cry now or cry later while on the porcelain stand?
Every time you make us do push-ups, I'm thankful I was in the Army. Every time we do pull-ups, I regret I wasn't in the Marines. (This is gonna suck).
Hey so Monday is my first day......this ought to be interesting Ooo-rah!
Finish all 100 pull-ups BEFORE moving to the push-ups, and finish all push-ups before moving to...
Coach, you are an evil, evil, evil genius.
Thanks for the pain!!!
SuperInfante: your heart will definitely be...uh...ACTIVE...during this workout! And possibly your puke reflex! Good luck!
The description given by Twight sounds just like Crossfit-interesting and in a film chronicling noble actions- what would Leonidas think?
The gym closed today @ 8. That meens I may have to double up on tomorrow. Then again, I could just use this as a rest day for my knee. Either way, need to look into getting my own bar and weights.
Angie is always a good time... till it hurts!
Get some, go again!
Did this one sunday night. Still smoked from yesterday. Pull-ups took for ever. Will do deads tomorrow.
15:49? I am impressed. I was thinking more like ... 49:15.
Sounds like fun...hopefully I'll make it. I agree with Mike B, thankgod I'm in the Army...I can do 100 push-ups in one sitting. The pull-ups....now thats a different story. Looking forward to the challenge. Later
That video was bad ass, definitely dig workouts that test the mental and physical toughness :)
"Gonna get smashed"
bring the pain on :)
13:38 - kipping pullups, chest to ground pushups, anchored situps, full extension squats to Dynamax ball.
Great. Right after Kelly M - by the way, KM, that's a 25 sec improvement over your last, I believe. As I'd never done Angie before, I checked the link to see where you were last as a yardstick for my suffering.
Total Time: 22:23.
Pulls - 25-12-8-12-8-10-14-11 (8:12) blech!
Push - 35-20-15-15-15 (4:16)
Sits (slight incline) (6:29)
Squats - 40-29-21-10 (3:26)
Need work on muscular endurance (later set reps).
Coach, I think you should make the credits at least. I've been waiting for another date with Angie.
Something I never understood about this workout. Are we suppose to do as many reps for each exercise as possible then move on to the next one even if it isn't the rx'd amount? Or are we suppose to keep trying till get to the rx'd amount?
Wholy ouch...I was hoping for a run tomorrow...my hands are wrecked from the deadlifts today...gonne be fun cranking out pullups!
I well and truly got some. 14:42.
Are we allowed to break off from an exercise go to another one, and then return to the first?
Do 50 pull-ups, change to push ups for 70, and then return to pull-ups for the last 50.
Sorry, I didn't see post #9. This one might hurt some. I gotta be nice and warmed up for this one.
My bad too, didn't see post #9 too.
I'm guessing all these pull-ups are palms out???
Henry & Kelly - you both get blue happy wombat stamps on your hands for that effort...please come up to the front of the class...everone, please ...a round of applause for our special students :)
24 mins for this 32YO clapped out bag of meat & bones...
Chins were stuffed - 10 pull ups, 15 chins & the rest were jumping, broken, munted, awful, weak & slow...need some serious work
Pushups - 2 x 50 with 10 secs rest mid set
Sits - 2 x 50 with 10 secs rest mid set
Squats - 2 x 50 with 10 secs rest mid set
Felt like I was working out underwater. I'd rather forget this one.
Oh...forgot to mention...sits were done gripping the sides of a med ball with bare feet...
have a crack at that one...it lights up a few extra groups
you can have that one for $0.00AU
Does anyone consider switching back and forth between kipping pull-ups and kipping chin-ups cheating?
switch grips whenever u like.
when the WOD calls for pullups it can be any grip you can think of as long as you start from a full hang and the chin goes over the bar.
Dammit- No, Just get your chin over the bar.
22:26 Dead now!
On a day like today's WOD what should the warm up be? The regular warm up or something different?
So who is this Angie anyway? My guess is she wasn't real easy to get along with.
A couple of questions:
1. What types of questions are appropriate to ask her vs. the message board? Should my questions below be asked here or the message boards?
2. When doing weightlifting exercises like yesterday, I can feel my back start to roll as I become tired and I am not even using the full weight (new to weightlifting). Any suggestions?
3. What types of substitutions are people making to the warm-up when the WOD calls for pull-ups or dips or situps?
Thanks for the help.
Thanks Pete. I forgot to mention that id already done a gym workout 2 hours prior to the WoD, and also had a full stomach of KFC. The puke was bad, woo!
Jason, best to keep the daily WOD thread for questions or comments on the WOD. Not only for neatness but also, so that people subsequently searching for answers to the same question (it will happen) can take advantage of the answers too.
However, while you are here lets knock the other two over. Firstly, if the weight is too heavy for you to manintain form then it is too heavy for you. Doesn't matter if you are a long way of the prescribed weight. Get the technique right as a priority and then add weight as appropriate.
With many of the exercises, performing them with good form and high speed you will still get a smoker of a workout using a broomstick. Search the messageboard for the broomstick mile and see how people felt after that!!
Turning to the warm up question, you can either drop the normal reps you would do in the warm-up or altenatively try Coach B's PVC pipe O-lift warm-up (should be able to find it in one of Eugene Allen's excellent seminar notes. These can be found at the bottom of the FAQ).
On days when You are really stretched for time do people maybe half the workout or just do what you can in a time limit. I.e 15 minutes. No,I would not finish the workout in that time.But if I went for 15 minutes I would get the pull ups done,the press ups and some of the sit ups. So all are done in some way. maybe it is better to 50 of each so that
Guy, CF is great for the time stretched athlet. Not many other ways I know that you can go from cold to laying on your back wondering when the room will stop spinning in sub 15 min.
I guess if you wanted to do a short Angie would be better off cutting the reps on all rather than skipping some of the exercises completely.
Another alternative is to save it for another day and dig up your little black book of quickies. There are a number of good ones which you can get done in 10 - 15 mins tops. Might be interesting to get a thread going on the board and find out people's favourite short timers.
Either way, take note of what you did and compare your next time to the benchmark.
Angie.....19:19....4:38 improvement over old PR
I was a little hesitant to do this one, given my extreme density, but...
Pull ups (highly modified, nearly got a squat workout at the end) 10:35
Pushups (broken, by a lot) 9:22
Situps (med ball between feet, toes wedged to wall) 10:21
Squats (bench height) 3:47
Total of 34:07 @ bwt of 274#.
highly modified...21:29...just kept moving until everything was done
Ouch. No feeling in my arms, so my dog is typing this note.
30:12 for my first date with Angie.
Pull Ups: 15,8,7,7,9,8,6,9,9,6,5,9,2
Push Ups: 60,20,20
Sit Ups: 70,30
Looking forward to our second date.
#44 - in addition, this is a hard and fast, metabolic workout. it's a good idea to plan your attack so that your rest time is limited. if you find yourself in quicksand, consider jumping pullups or scaling the reps so that you could keep moving!
Thanks, Kempie. I appreciate the feedback.
I always get a greatlaugh out of reading what is posted here, fantastic!!
Pete in oz, keep on posting, youre great!!
bw: 89.7 kg
total time 20:52 min.
pullups, up to 30 kipping, after that jumping
all sets were shattered like a broken mirror
I just finished and I begin to feel my lats already.
great workout coach. thanks
Modded to 50 pullups, 100 pushups, 100 situps, 100 squats.
41:00 even. BW 235. First Angie(modded), I think. Pretty happy with results considering all reps were full rom, and unassisted.
Pullups: 11:50. 8-5-6-5-6-7-6-7, All full ROM, kipping, no assistance.
Pushups: 12:45. 15-15-10-10-5s... Arms toast after Row-BP WOD last night. This hurt.
Situps: 11:49. 20-15-15-10s... Feet anchored, on floor
Squats: 4:27 25,25,10s
Was ok until squats, more limited by muscular failure than anything else. Squats had Pukie knocking, hard. Could be faster if hadn't done 250 95# BP last night. Pullups feeling pretty good, managed them, never went to absolute failure.
On another note, there was a chick in the gym who I know from rugby(Eagle pool, will be an Eagle soon), doing hang power snatch, front squats, pullups. Her workout called for push-jerks and she didn't know how to do them, so I showed her between sets of pullups. Gonna try to get her on the kool-aid.
I am echoing H's question: same standard warmup for this workout?
Mike P check out the tail end of my earlier post #42 which answered the same question
5'7" tall BW 60 kg did Angie wearing 10kg weight vest
(running time) (comments)
Pull-ups (18 minutes)
Push-ups (25 minutes)
sit-ups (31 minutes) (first 50 Janda style)
squats (34:35) (did a final set of 50 hitting a 20lb medicine with my arse each time down)
this is a puker.
PS first time posting loving the Crossfit, even if I modify the WOD quite a bit.
Heck of a workout!
Warmed up with treadmill intervals for about 15 mniutes.
Finished it all but it was broken. I didn't keep up with how many, just went to failure each time until all reps were finished.
Total time: 25:00.2
Today started my 2nd week and I'm hooked.
29:55 with last 50 pullups jumping, last 50 pushups from knees. Big advance over last time's 45:35 with same adaptations!
Had to take a couple of days off for a seminar, so playing catch up. Did yesterday's WoD this morning and will do either today's or Saturday's later today.
As RXed (from 2006-02-19)
Total time: 9:45
R1: 0:39, 1:42, 0:21; total: 2:42
R2: 0:41, 1:31, 0:23; total: 2:35
R3: 0:33, 1:07, 0:18; total: 1:58
R4: 0:23, 1:14, 0:13; total: 1:50
R5: 0:14, 0:21, 0:06; total: 0:41
HSPU sets broken as follows:
DLs and jumps unbroken.
HSPU depth about 10”. Partner assisted by helping hold position against wall and assisting on a couple of ascents.
DLs were touch-and-go.
Ceiling was too short (could already touch it just standing), so just jumped as high as i could. Jumps were therefore not measured.
Mmm, can't wait to do Angie. I'll be thinking about her all day. This will be my first time actually trying for time.
Only did 50 jumping pullups...
5:19 Pullups kipped (pr 33 first set)
5:30 unanchored abmat
3:41 butt to heel hands in front
This is more than a full minute over my PB. I think that the garbage can full of empty beers in my kitchen may have had something to do with it. It tastes so good, once it touches your lips!
full ROM on all exercises,sit ups anchored
finished with 6 sets of front squats for 5 reps. each set
I am happy I didn't rip any callouses like I usually do with this w/o
100 pullups (band assist) 5 sets of 10 the 10 sets of 5
100 pushups 25/25/25/25
100 situps 20/20/20/20/20
100 squats 33/34/33
1st angie, broken up all of the sets. need to master the kip.
All sets broken,
All reps full ROM
Pull ups took almost 1/2 of the total time. Ended up w/ legs flailing & kicking all over the place trying to get my chin up over the bar. Would of made americas funniest videos if it was recorded.
29:14 I had the same problem as Merc. Pull-ups were something like 13 minutes. Also, push-ups were weaker than expected. Maybe I need to eat more.
Down from 22:58 for some reason.
28:57 w/10# vest
-push ups took the longest
Ok, so what does time matter anyway.
I think it should be noted that I did 100 pullup kinda looking things and
then 100 pushup kinda looking things, situps with feet anchored, squats to 7 inch box. Everything broken, most of pullup jumping.
Oh well can't move now and don't expect to be able to move for the rest of the week. currently staring down pukie.
Time = 53:06
Sit ups anchored
8k run later
Many reasons for the 'stellar' time, but no excuses...nice blisters though.
Better than last time, even if I didn't write down last time's time.
Pull-ups took the longest.
as rx'd 27:19
broke up into two "sets" of 50
13.14 as rxed, didnt have a chance to do yesterdays wod, could have something to do with it...smoked still
Pullups assisted to net ~200 lbs, broken sets. First ten reps strict, everything thereafter kipping.
Pushups to 2lb ball on the mat. Broken sets.
Situps anchored and broken.
Squats to parallel thighs, and sets broken. Natch.
Had a distraction that added time, but realistically, I wasn't going to make much less than 55:00 minutes. Pullups alone were ~22:00 minutes. To everyone that made a sub 20:00: Daymn. To you sub 15:00 monsters: Daaaaymmn.
I think my pullups were a bit slower than I would have liked. The pullup bar was too low, so I couldn't get a full extension at the bottom and had to bend the knees a lot.
pull ups: 20,12,10,8,6,7,7,5,5,6,5,3,3,2,1
push ups: 55,25,15,5
sit ups: 40,20,10,10,10,10
my right shoulder is killing me after the pull-ups...
was gunning for sub 20 mins but hey ho...
surprisingly it was the sit ups that ruined me on this particular lady.
did assisted pull ups and 3/4 sit ups. Everything else as rx'd
Pullups were the weak link. Started out kipping on a bar, transitioned to a machine for assistance. Seems like I'm declining a little--I'm going to start upping my calories.
Three weeks into this from a couch potato start, it's amazing!
10 minute bike wu
17:16, as Rxed I think. When I failed on pullups, I rotated through the other exercises in order to keep my time down. Was that a mod? In other news did 22 straight dead hang puulups, more than I did in SWCC 8 years and 20 puonds ago.
21:44, 3:48 slower than last time. Pushups were sucky today.
Angie, 17:45, pullups took majority of time.
this was a pr by 2min 40 secs.
sit ups on abmat with feet anchored.
37minutes, its a start :)
I truly admire those of you who are able to do 100 pullups...that is amazing, imo. 22:40 for me, and I did 20 pullups the rest were lat pull-downs with 110 pounds...I also didn't read Coach's post #9, so I did five sets of 20 of everything, rather than 100 of each exercise straight through. Great workout, and I am quite sore.
BW 230#, 10min treadmill to get HR up. then CF warmup.
the pullups were a beeach having to use the gravitron to get all 100; lats are gonna be sore tomorrow. all else as rx'd although broken sets.
OK so I wasn't as rxed, got it. I'll do better next time but my time will increase greatly. oh well. Still the first time in a long time that I've enjoyed/ been challenged by a calisthenics type workout (I mean any of the Xfit versions)
7:45 treadmile run
pullups 5/gravitron 50-10 150-85(sets of 20)
pushups awful sets of 5 for last 35
situps sets of 5 for last 40
clearly need to work on endurance
Coach - I've been a day or two behind on workouts for the past few weeks with work and travel with a couple missed along the way. So with today's holiday I did yesterday's and today's WOD to "catch up". I gave it my all. Needless to say, by the middle of the second WOD there was not much left to give, but I gasped through it and only felt like I'd lose it. What's your expert opinion on doubling up? I'm going to go melt into the sofa and try to remain aware of my surroundings.
as rx 22:11, couldn't find last time but I know this is better. Push-ups were the worst for some reason, oh yeah the hspu yesterday.
Ouch - 20:27
Shoulder wasn't bad 'til about 80 on the pulls. Did a first set of 24 kips and felt great, then slowly went downhill to sets of two or three. Minute slower than last time but much better ROM on pulls.
Decent form on the other stuff.
Wife did it in 16:13 with solid form. Mod'ed ring pull ups and knee push ups.
today was my first day. A few of my team mates have been doing it...I had the slowest time at 30:24
the pull ups were very hard towards the end.(never done 100 in one day) usually Ill do 6 sets of ten. I was suprised how hard the sit ups were! push ups were fairly easy. I thought the squats would be easy. it was harder than expected after all of the other stuff. awesome workout!!
pull ups 25-15-15-10-10-10-5-5-3-2
push ups 35-10-10-10-10-10-10-5
sit ups 40-10-10-10-10-10-10
As Rx'd: 18:49
Full ROM on all exercises.
all sets broken
Pull ups 5,5,3 x 30 24:08
Push ups 50, 30, 20, 20
Sit ups 40, 30, 20, 10
Squats 50, 30, 20
28:46 as rx'd. Last time was 36:31.
First day back after 10 days off recovering from Bronchitis. What a killer to come back to. Had to pull over on my way back to the office as pukie was trying to say hello. Fortunately, the Home Depot parking lot is still relatively clean.
CFWU x 3 minus squats--Pullups were cut down also
All sets broken. Pullups were assisted for the last 80.
100 75 pound lat pull-downs
100 Knee Push-ups
100 Incline Pull-ups
100 Knee Push-ups
Since Incline Pull-ups don’t really seem to be helping me accomplish real pull ups, I decided to finally take advantage of the lat-tower on the squat rack I purchased at a local garage sale ($30!). Loaded w/75 pounds, I can definitely tell it’s working different muscles than the incline pull-ups I’ve been doing. So either I am doing the inclines wrong, or they really do work different muscles.
14:50 as rx'd
new pr w/ 25 pull ups
More than 6 minute improvement from last time.
Kipping pull-ups, ancored abmat sit-ups.
Pullups-20 free, 30 jumping, 50 asst.,toes on stool(furniture)
Pushups broken badly, screwed up order on situps and squats as the brain was snoozin'.
Rode hard and put away wet.
Have a great day, all.
Very hard. Knew pullups would be hard, but was surprised at how hard pushups were too. Perhaps didn't eat enough before? Anyway did all reps unassisted in good form.
Thanks for the warmup answer Kempie. I just jogged as a warmup b/c I didn't see the response in time.
No WOD today (unless I get very ambitious this evening).
Skied hard all morning (8 a.m. - 1 p.m.) though. Many bump runs. Several wipeouts.
about 45 min (no stopwatch). not bad for my very first cr wod
rugby game on saturday didn't help.
on a side note, did you know that if you put enough weight on the graviton, your pullups become presses?
think about it...
see you all tomorrow!
25:36 as rx'd Everything done with correct form..even push-ups all the way down:)
17mins, down a min from last time. Hmpf.
I'm now a stone heavier and hadn't eaten before the workout, i'll blame that.
Angie, approx. 45 minutes with assited pull-ups.
I ended up doing 10 sets of 10 reps for each. I'm still working up to body weight pull-ups, so I use 70 lbs. on the chin assist machine. I used the decline ab board for the situps and did the push-ups on my toes. It took me 21 minutes and 28 seconds. I did about +/- 70-75 minutes of cardio afterwards.
No warm-up today. Just loosened up and got to it.
That's a :02 improvement over last time, despite nagging injuries in left elbow and knee. (Which I'm icing now.) Should of listened to Annie and Iced when it happened. Anyways, Push-ups got worse, sit-ups were half unanchored and then anchored. Pull-ups were done mixed strict and kipping, first 20 strict(that's a PR). Squats weren't as deep as I would of liked due to knee, but deeper then parallel.
Steve HB- Strong work bro! Keep it up Doc!
Get some, Go again!
Hey all, first post on crossfit, Been doing WOD off n on with on with other mil pt stuff for years. I love angie and all PT girls.
23:57 as perscribed
20-21 minutes as RX'd.
I hit more pushups afterwards. At my leisure. :)
I need a workout partner, that'll push the speed.
Oh yeah, for later reference for myself-
Pullups (Band Assisted): One set of 20, then 10s
Pushups: First 50 unmodified in sets (20/10/10/10); Last 50 on knees (10/10/10/10/10);
Situps: Unanchored 30/20/25/25
First time using the band in a WOD: Thought I'd try this rather than practice kipping form...arms were worked! Loved the band for a little of variety.
Angie as Rx'd = 16:42
Did strict pull-ups. Pull-ups took over 8 min. Did other three in the following 8 min.
First time posting...seems like a great site, great workouts, great community. Feels like a privilege to be here.
Angie as Rx'd:
As rx'd except for the phone call I had to take half way through pullups. Needed the minute or two of rest anyway.
1st meeting with Angie
Pull ups used more assist as needed
Everything broken sit ups and squats not as much
BW 227 BF 23%
Did upside down "Angie"
Doing it like this assures that my shoulders and elbows are well warmed up before starting the pull-ups.
100 squats unbroken
all others broken.
Not sure of my time, watch gave up, but quite sure I didnt beat my previous time of 24:00.
Was feeling the effects of what were heavy deadlifts for me yesterday.
as rx'd: 27:37-not real proud of my time. A little tired after doing 2 workouts in one day yesterday.
situps:hands crossed in front-20,20,15,10,10,10,10,5.
almost met Mr. Pukie! Some of these times I thought were unbelievable until my workout freak son(17 yoa-6'4" 215#)did it in 16:30. And then headed off to baseball practice like he just got off the couch. oh, to be young again!
Matthew 15.05, George 17.45.
Not as prescribed, broke exercises down into blocks of 10.
As rx'd, completed set before moved to next exercise. Situps on incline bench.
27:10 as rx'd
5:55 better than last time (this is my 2nd Angie)
Times were 9:06/9:08/5:23/3:33
not as px'd
went slow for form for squats
did seconds for l-sits instead of sit-ups
only 40/40 pu's/pull-ups
worked on one armed pu's and static holds on one ring at a time...
As rx'd, except assisted pull ups at 30kg.
First time back after five days of the flu. Felt very weak today.
100 Pull-ups (25kg assisted)
Time = 30mins
Felt week have recently lost a bit of weight and think it was the wrong sort of weight need to watch nutrition.
DJ thanks. Hooyaa rest day.
10 dead hangs, the rest jump ups.
Completed the WOD in 30:47:63.
3/4 Angie, strict (i.e. 300 of 400 reps). 32 min.
100 kipping pullups
50 chin to deck pushups
50 unanchored situps
100 squats to 12" medicine ball
Re-read MFT's essay on quality. I've always cheated this WOD, Cindy, and others to post better times. This is a very different WOD in strict form. Still nauseous 2 hrs later.
Angie as Rx'ed
Pull-ups were kipping and sit-ups were anchored.
Just got the March 06 copy of Men's Health and guess what? They explain the Tabata protocol and Rx a lite version of Tabata Something Else minus sit-ups. Too bad there is no CF plug in the article.
Exercise: Today (11/4/05)
Total: 25:13 (24:20)
Jumping pullups (started w/ 15, then quickly deteriorated to sets of 4, 3, and 2)- 9:49 (8:59)
Pushups (first 15 on toes, rest of knees...sets very small) - 7:30 (6:27)
Leg Lifts (on bench) - 4:47 (5:27)
Squats (75, 25) - 3:07 (3:27)
Felt crappy today. Can't believe I was only 53 seconds slower. I haven't been working out as consistently...felt it a lot on the pushups. Back to it :)
23:30 as rx'd and I am wiped. I think I underestimated this one a little. Still gives me the warm fuzzies deep down though...mmmm.
First "Angie", looking forward to improvement next time.
Assisted Pull ups, anchored sit ups
First week doing crossfit so therefore its my first "Angie" Did it immediately after running 2 miles at 6:30/mile pace
Anchored Incline Situps(25,25,25,25)
Opps forgot my time... did it in 26:30, the pull ups really killed my time.
Pull up: 9:19, 10's for 2 sets, then 5's
Sit up: 3:05, 40, 20, 20, 10, 10
Push up: 4:25, 20, 15, 15, 15, 15, 10, 5, 5
Squat: 2:19, 40, 20, 40
vs. 28+ last time, though I felt like crap that day.
104 birthday burpees, as prescribed by Jeff Martin.
How much rest between sets? Pullups took me a long time but I got all hundred, (hanging). I kept my watch running and took me 42 minutes and some change. New to Crossfit so I want to know if I am correct. Thanks
x 10's, 30:55. Has anyone figured the force generated on the shoulders by kipping? Just curious.
That was 42min for whole workout. Pullups took 22 minutes.
19:24 as rx'd.
Sit-ups 40-30-30 anchored
all exercises broken, but completed before moving on.
20:53, but I broke em up... :(
060220 29:35 [051103 = 38:35 (previous- 35:58)]
pullups 12:20 - 20/7/7/7/7/6/5/5/7/5/5/5/7/3/4 [17:58 (15:36)]
pushups 5:12 - 30/15/15/10/10/10/10 [6:32 (6:46)]
situps 6:10 - 20/10/20/10/10/10/10/10 [8:56 (7:27)]
squats 5:54 - 20/20/20/10/10/10/10 [5:08 (6:19)]
New personal best in kipping pullups - 20 in a row! And a new personal best time for Angie in under 30 minutes.
I thought... (first mistake)
This was my first WOD.
I tried the recommended WARMUP!!! on saturday.
I can't believe you guys can actually do those pullups!!
I could'nt do one single really pullup today, faked 30 and moved on. (I wasn't doing any good at pulls anymore).
I finished pushups as 20-10-10 real pushups and then 20-10-10 'girl pushups'
Situps were 20-10-10 anchors and 20-10-10 on a body ball.
Squats were 30-20-10-10-10 and then done, visions started to darken.
I used to think I was in OK shape, done moderate 'bodybuilding' workouts for several years, wanted some endurance and agility, found crossfit.
Question: Anyone else start at my point without being able to do pullups?
19:04 with 20lb vest
jon s. 22:10 with 20lb vest
nearing the end of my wife's pregnancy she's not sleeping well. Neither am I. My times and energy levels show it. Sheesh.
Never met Angie before. Wow.
As px'd. Good times.
All broken but completed before moving on. Jumping pullups. Clean pushups. Anchored Army situps. Squats to paralell.
My girlfriend is even sipping the koolaide. She subbed 30lbs BP for pushups. She was real quick on the situps and squats.
28:20 all broken done as a big circuit till 100 reps reached for all exercises
Pull-ups 5s, 4s, 3s, and 2s
Push-ups 10s and 13s
Didn't realize that all of one exercise was supposed to be completed before moving on to the next one. Still awfully hard....
All sets broken as needed. Pull-ups all strict form, alternating overhand/underhand grip. Pull-ups took over 50 percent of total workout time.
Brandon: bw195.5 : 53:24
All sets broken, did jumping Pullups, and last 30 situps on workout ball (stomach muscles gave out!)
All sets broken, did jumping Pullups and knee pushups.
At last! I have no clue about the tech world- and I'm sure it shows- but we are finally here:
Today's WOD results:
Gretchen- Ring rows vs. Pull-ups, 75 reps per exercise, time 18:56.
We don't have our garage gym squared away just yet, so the pull-ups were done in the park on one of those kiddie play stations, & I think that our times suffered because of it.
Approx. 3 Kellys. 37:52. Situps not anchored.
kipping pull ups in sets
Push ups on knees
Sit ups anchored
2nd stab at a WOD (just started Crossfit in Jan.)
about 40:00 total.
Worked it in reverse, & broke into 2 sets..60-60-60-30...then 40-40-40 and all kinds of mutilated pull-ups followed..managed to squeak out 21 jumping.
26:01 as prescribed. Pullups were the big slowdown, very broken. Situps unanchored, in the grass.
Blisters formed and ripped open under my already callused hands with about 15 pull-ups left, so the rest were done with fingertips only.
the pullups were in broken sets and took me almost 10 min to complete. i dont know whats up with that ususally i'm stellar at pullups, it almost is like since i've started CF my max pullup ability has gone down. anyone have any suggestions.
everything else i did straight through. after the squats my legs felt obliterated. i love it.
First ever CrossFit WOD
That was sick...sick and wrong
28:42 as Rx'd
All sets broken
Pull Ups - sets of 10 first 50; sets of 5 last 50
(weight assisted Pull Ups 40# first 20, 50# next 20, 60# next 20, 50# next 20 and 40# last 20)
Push Ups - 10/10/10/10/10/10/10/10/5/5/5/5 - dropped to knees after first 40 but did last 4 sets of 5 from toes.
Sit Ups 50/50
As Rx'd 19:21, Strong work Josh Everett!
as rx,d time 36:15
Pull Ups 20 15 10 10 10 10 5 5 5 5 5
Push Ups 25 25 15 15 10 10
Sit Ups 25 25 15 10 10 10 5
Squats 50 25 25
Could not move around for 45 minutes. sic fit
I was exicted to just to finish the WOD today. 27:46 battered and broken of course. To celebrate I went to the New York Pizza Company and got baked Ziti, Spitgetti and Meatballs, 6 slices of pizza, and 3 salads. Needless to say I don't have the shakes anymore.
WOD has effected my spelling though.
First time at this girl. I almost met pukey after it. I go through Linda and Fight gone bad and this girl gets me. HAHA!
Workout was a killer. 26:15. Pullups heavily broken (at 5) and assisted (52 to 75 lbs), took 12 minutes alone. 8 minutes for push ups, broken at 10's except first set at 20. Situps and squats, straight through, but squats got slow at end.
well, that didn't go as well as expected.
as Rx'd, 15:31.
24:52 as rx'd.
100 reps of each exercise completed before moving on to the next. Took nearly 11 minutes for the pullups and a little better than 14 minutes for the other 3 exercises. Everything was broken.
Whew, what a workout.
22:34, bungee assisted pull-ups after 30.
After Russ and I browsed Mark Twight's site we came up with a new CrossFit shirt. CrossFit.com, "DNR". After a workout like today's, our hearts are able to resuscitate themselves!
Big improvement from last "Angie", 4 minutes better!
40:45... all sets broken, used 100 lb assist on pull ups.....abs are so very weak, that took by far the longest to complete, almost half of my time was doing situps
1st 35 pullups dh/kip mixture, after that jumping.
Situps with feet anchored.
I thought my time was going to be much better. After the exchange between Dammitt and Coach I am going to re-dedicate myself to a strict paleo diet.
15:30 as rx'd all broken sets
situps were lying flat hands above head reaching to feet
Back from SF in one piece.
Today's WOD for time:
catch BART to Oakland
Take bus to airport
Find seat on SWA
Find car in Ontario (CA not Canada)
WOD's in SF were mainly walking miles in the city and hurdling crackheads.
Sorry I missed your post from Friday until just now. The threesome would have been wonderful. Tonya had her camera.
AM Workout: Angie in 25:05
Didn't see Coach's message about doing all pullups then moving on to the next exercise. So, my workout was a circuit and therefore all sets broken.
Pullups getting much better. Did half as "real" the second half as sorta jumping negatives. Very pleased.
Pushups, situps, and squats all felt strong.
20 mins on stairmaster.
Pull ups took almost half the time 8:35
23 12 10 10 10 10 5 5 5 3 3 2 1 1
push ups were surprisingly easy
60 20 20
Sit up....unbelieveably hard after to pull ups and push ups, normally can do 100 straight
20 20 20 20 20
squats... not too bad but tiring
50 25 25
I'm new to CF as well and am also struggling with the pull ups. With my cycling background the past 4 years, my upper body strength was lacking.
The first couple of WODs I did extra DB Rows. I don't have a bar yet, so started doing jumping PUs off a 6x10 beam in the back yard and tried to work the negative.
Maybe not the best way to start, but I feel I'm getting stronger...Anyway, good luck.
Add 25.91km ride to and from work.
31:30 -I think I need a few days off from pullups, upper tri's sore. I suck at situps. 20 knees-to-ankles, then 80 situps. Squats full range.
100 Modified Pull-ups
100 Anchored Sit-ups
18:27 -all sets broken but completed before moving on.
Pullups on spinning bar (ouch)
PUs - knuckles
Situps - Full range, unanchored
Squats - burn baby, burn~
16:55...last time was 35 something...wow.
Kallista P. (12) 18:35
Bill P. 35:41 broken pullups ouch; broken everything
Aimee P. (15) 38:00 Jumping pu; knee pu
all those pull ups were a humbling experience.
60 very broken sets
40 assisted 90#
push ups broken sets
sit ups (had to move) 2 * 50
squats 2 * 50
15:00 all exercises broken, quite an adventure shopping in a grocery store after doing this workout...
I was a PJ,
for 5 min!
10 Back Ext.
Hill Sprintz x 5
approx. 70m on 20degree incline hill
Parallete L-sit practice
Push-ups done in sets of 10 full body, chest to ground.
Sit-ups with Ab mat in sets of 10.
Squats to parallel, in sets of 25.
pullups-20 unassisted (rest either jumping or gravitron)- about 14:30
pushups- did 15 from knees - about 8:30
situps- about 7:00
Time; 13.46 Doesn't count. Didn't get a chance to read coach's instruction b4 I left to work at 0600 hours EST. Rotated through excersizes. Had I had to do a hundred straight PU's my time would be alot different. Finished off with a hard 2 hour vinyasa practice with lots of inversions (read-mucho handstands and bodyweight balancing poses on the arms).
Did a variation of Diane today
100 kg Deadlift
My first 40 pull-ups were regular pull-ups (4 sets total) The next 60 pull-ups were done using a counter weight machine. (40lbs)
25:29, 2nd date with Angie
Sub'd chair dips for pull-ups (in hotel room)
Almost 10 minutes quicker than last time, but not a good comparison w/o pu's
Pullups assisted to net 180lbs, sets of 5 till about 70, then any way I could get them. 13 minutes. This doesn't sound like much, but just getting that number felt like an achievement. Was down to doubles at the end, then singles for the last 5.
Pushups sets of 5. Just kept churning along. 10 minutes.
Situps, sets of 10, easier than I expected. 7:30.
Squats, sets of 20. 4 minutes.
Okay "WOD Rookie" right here. First time attempt with crossfit and here are my stats....please be kind to the new gal on the block. Any suggestions are greatly appreciated. :)
100 pushups= 6:07 "oh my god yes they were military"
100 situps= 2:10 "well crunches actually"
100 pull ups = 9:59--------I had to use the graviton just healed from blowing my elbow out last summer
100 squats = 3:03- "love it... especially after last night's late night 3mi. run" not sure if I did this right but I am on board........HOO-RAH!
Total time: 23:18
Sets broken as follows:
Previous time was 22:02, so 1:16 slower.
Didn't think i pushed myself quite as hard as i could. Tried to manage workload, but should have taken a few seconds less rest and fewer rests overall.
i was a little taxed from the work earlier in the day, but still feel i should have been able to get at least a bit closer to my previous time.
This was 3rd workout of the day. Posted the first earlier this morning (post #58). 2nd workout was week 2 of Dan John's OLAD, bench press 6x3 + push-ups:
Did 8-10 push-ups with chest slap after all but the first set (i forgot to do it), and with a little pause after the last (again, forgot).
Needed help getting the bar up on the last set, but did the descent on my own, taking about 5 seconds. Could not get rep 3, even with help.
Finished the day off with 1 hour of sub wrestling.
21:23; personal worst by 4-5 minutes. Ring pushups due to bad shoulder didn't help the time any.
Ben: Morning workout 9 runs at Breck
Subbed 50 of everything instead of 100
10 minutes slower than last time. Due to using an abmat for first time for sit-ups, and strained back during yesterday's DL's, so took squats more slowly, but finished.
Did a modified Angie for my 235# ass. Goal -- 200#
Did each part for 5 minutes.
Pull ups (Jumping)sets of 10 & 5 - 75 total
Push ups 20/10/10/10/10/10/5/5/5 - 85 total
Sit ups (AB Mat-style, slow ) - 60 total
Squats 20/20/25/35 done in 4 minutes
WOW! Really need to improve these numbers! Would've done as Rxed in about 15 minutes during HS wrestling season. Many years (and pounds) ago....
A Journey of 1000 Miles starts with one step....
Step one, February 20th, 2006.
As rx'd (broken pull ups...20x1, 10x3, then by 5's) 20:23
26:07. Pullups done on rock rings. Otherwise as Rxd. Pushups done on paralletes, full ROM.
Under 24 next time
21:43 Pullups done on rock rings. Otherwise as Rxd. Pushups done on paralletes, full ROM.
Mike: about 35 minutes
Pull-ups done in playground outside my house, palms facing each other, all kipping. Sit-ups unanchored, elbows to knees. Push-ups strict. Squats well below parallel.
Renae: about 31 minutes
Sub'd ring row-like movement done beneath playground equipment. Sit-ups anchored. Push-ups on knees.
Times are "about" because we took turns distracting our 9-month-old son from interfering with us in the playground during the WOD.
pushups on knees
situps on abmat
broke into sets of 20
mfbunch: 19:32, slower than last angie but all exercises full rom (instead of army standards), felt sick afterward-never puked because of exertion so wasn't sure if it was that or goat grab gastrointestinal woes, hit or miss with those
joeyd: 15:08, pullup rom suffered toward end, flip-flopped situps and squats by accident
that extra range of motion makes a huge difference!
First time doing crossfit with Stewart, also i havent done it for 2 weeks, excuses excuses on my part, had a tough time with it, didnt complete and finished in 35 minutes. But on a good note did pretty well on pullups.
First time doing crossfit with Stewart, also i havent done it for 2 weeks, excuses excuses on my part, had a tough time with it, didnt complete and finished in 35 minutes. But on a good note did pretty well on pullups.
Brian post #161--I decided to start today as well. I am in the same boat. No bodybuilding but more of the one set type heavy training. I am 34yo, 210, 6'01 so I fell your pain. Pullups took me most of the time. I let my watch run is that what you did?
Didn't even get to second base with Angie -- 100 pull-ups, with an average of 110 pounds of assistance. 60 push-ups. 60 sit-ups. 60 squats. 37 minutes. Looking forward to a rest day.
No pullup bar available so no pullups.
The rest as rx'd.
For pullups, did 10 sets of 5 kips and 5 negs - 9:52 to complete
All other rounds as rx'd.
All sets broken on PU, prU and SU. Did squats unbroken.
17:46. Good form and full ROM. Situps anchored, arms across chest.
Soundtrack: Cult of Luna.
28:30. First Angie ever...Had always been daunted by that 100 pullups. Done and done.
Saw a guy doing squats at the power rack...but outside of the rack with a bench. He put the top racks on the outside and used the bench as a spotter (not box squats- he would fail into a sitting position with no way to recover except to roll the weight off to the rear). I asked why he didn't use the rack and he looked at me like I was from Mars. Then he started doing d/l's with a VERY rounded back and dropping the metal plates on the deck from 18" on the way down. I pointed out that we had bumpers available...again...Mars. First time I'd ever seen anyone else at our gym deadlifting, though.
15:50 as rx’d, 16:54 last time at noon
100 Pull-ups (lots of jumping negatives) - 11:00
100 Push-ups - 5:58
100 Sit-ups (flat, anchored w/rolled-up towels to act like a sort of abmat) - 6:16
100 Squats - 3:21
last time 34:15 and this time 26:34!
P/Ups deadhang and broken sets.
14:42 - This sucked. I think I'll do this one before breakfast next time, that way I get to keep it. Just switched over from powerlifting only and my weight is at 200, so I had to do pull ups on machine after 50. So PU - 20,15,10,5 then 20,20,10 subtracting 40 lbs with machine.
21:40 as rx'd. Word for the day: "broken." I was doing 2 reps at a time to finish the pull ups at the end...
About 48 min.
50 pullups (probably took 30 min.)
First Angie ever. Took about 40 min. Pushups were the worst.
100 pullups 5x20 - on the machine, really really assisted
100 pushups 20-10-10-10... etc - terrible
100 situps 4x25
100 squats 4x25
Brian (comment #161):
I am about your age and weight.
When I started crossfit I couldn't do a single pull up. I did negatives, jumping and self-assisted pull ups and just kept at it.
My current PR at 4 months of crossfit is 16 pull ups in a row and I did 100 pull ups in about 9 min yesterday, which I would never have thought possible when I started.
Hang in there, the pull ups will come.
100 pullups 20, 14, 10 to end
100 pushups 20 x 3, 10, 5 to end
100 situps 30 x 30, 10
100 squats unbroken
First WOD in a week. As Rx'd 22:12. Did squats, sits, push, then pulls due to bad elbow. Squats broken 50,50. Sit ups 40,40,20. Push ups 40,40,20. Pull ups still the limiting factor due to hashed elbow. Did 15,10,8,8,6, then stopped because of pain. Finished with 1hr/21.6 miles on bike trainer. Good to taste the cool aid again. Plan to donate elbow to science.
Pull-ups: 15, 10, sets of 5 thereout (about 15m).
Push-ups: 50, 25, 15, 10
Sit-ups: 40, 40, 20
A very disapointing 27:57. Broke up into 2x 50's. BW up to 208. Diet sucks and Hockey is wiping me out. Time to wake up!
First 50 pullups jumpers, thereafter forced to use 49kg lat pulldown.
Pushup severely broken bu tcompleted. Situps with feet anchored against the wall.
Posted here for easy reference.
Carol, "Angie" at 33 reps/set, done 060221:
Subbed body rows, pushups from knees on handles, decline situps
Cori, "Angie" at 50 reps/set, done 060220:
Subbed body rows, pushups from knees on handles, decline situps
pullups: 10,7,5,5 then 3's and 2's
Squats: 100 no stopping
subbed 100 lunges for the 100 pull-ups...no place to do pull-ups and legs need the work! did the WOD in about 38 minutes. i was really jamming through the lunges and sit-ups, but then the squats and push-ups came along and i was a little shaky at times. my whole body was already sore from the previous night and Angie definitely intensified all that soreness
starting kipping then assisted PU
Broke everything (10 reps x10 PU, 20reps x5 PshU/SU/Sqt)
Felt like I was dragging from the time I woke up (30 min late!) Don't know if I was intimidated by 100 pull-ups or just dragging from the two previous WODs.
completed 2/21 instead of 2/20
All sets broken
4mi run: 36:05
Day behind: Angie 21:24
All sets broken, 39 minutes.
assisted pull ups
everything else as rx'd
28:40 as RX'd pullups took about 20 minutes-everything else went quick!
Angie in 23:32. About 2 min slower than last.
Last WOD was 2/14. Feeling the lag.
Forgot my shoes when I went to work today. Had to work out in uniform.
Kipping pullups till last 30 then jumping pull-ups. Did as many as possible each time.
Did Pull-ups between other exercises.
Did the rest in sets of 50/25/25.
Got the wife to do her second CF workout. She did all but with assisted pullups, knee pushups, and lunges instead of squats.
100 Pull-ups 8:34 (10:17 previous)
100 Push-ups 4:37 (5:17previous)
50 glut-ham sit-ups 4:37
50 sit-ups unanchored hands behind head 4:31
100 Squats 2:57 (3:06 previous)
11/03/2005=27:33 (100 glut-ham sit-ups)
Improvements all around, liked mixing up the sit-ups!
Pullups, on machine, 100
pushups, 25 on floor, 75 on wall
26:15 - pullups were tough with tendonitis
I knew walking into the gym that the pullups would be my down fall but figured it would all be down hill from there.
I was unable to do the 100 pullups on my own and needed assistance from the pullup machine.
On to the pushups. What I figured would be easy sooned turned into a nightmare. 20 reps my first set but by the end of the 100, I was down to sets of 7.
Next came to situps and at the end of the 100, I was down to a set of 3!!
But the true pain came in the form of the squats. I made the mistake of thinking, how hard could they be if I didn't have to use any weights.
I just about crawled into the whirlpool and it took me a half hour getting out of the gym.
Please tell me these workouts get easier. Can you tell that this was day one for me? I have to be the weakest person that has ever visited this site.
So much for my years of weight lifting and doing sets of 8-10 reps. This is downright brutal.
22.34 total time
Pullups up through 55 were a mix of kipping/deadhang. After that, I added some jumping negatives to the mix.
Pushups after 75 were on my knees.
Last time I didn't even finish.
Pat - #283 - I've only been doing CF for two months and know exactly how you feel.
However, it never gets easier...you get harder.
Keep it up.
21 minutes as requested - But I had to spot a friend who was benching, so that took away some time
To rick williams and milla and all others, thanks for the posts, I'm going to tough it out and I'm sure I'll see the results.
My lats are burning like I've never felt with weight lifting!
pullups-9:22 (lactic buildup and grip were the limiting factors)
pushups-2:58 (thought I could knock these out faster)
situps-3:47 ok, same theme different exercise
squats-3:09 see above...
Pull ups - Chest touched to bar every rep.
Push ups- Chest touched to ground, full extension at top.
Sit ups - Shoulder blades and elbows touch ground at bottom
Squats - Ass to grass full extension at top
Majority of time was spent on Pull ups making sure my chest made contact with the bar on each rep. After that it was cake.
Due to an injury I received in football the other day I was unable to do a single pull up.
100 Push ups 55/15/15/15
100 Sit ups 20/10/10/10/10/10/10/10/10
100 Squats 70/30
first 20 pullups dead hang, kipping there after
all else as rx'd
This is my first post! 17:37 w/ ring PUs very assisted. My favorite 10YOA partner 20:54
woke up feeling sore in the upper back and hammies from yesterday...back felt fine (was a little worried because my deadlift form was a suss once fatigue set in)
Was very motivated today, after yesterdays average session.
As rx'd 24:16
Pullups(kipping): 10-8-6-4-2-10-8-6-4-2-8-6-5-3-3-5-5-5 (8:47)
Pushups(full ROM): 15-10-10-12-10-10-10-12-11 (6:10)
Situps (MedBall b/w ankles):20-35-30-15 (5:41)
Squats (Bum to medball): 15-15-20-20-20-10 (3:38)
legs fatigue in squats is intense...needs work.
Note- first time doing this without split sets (best time for that 13:50)
32:23 as rx'd
13:35 on the pullups, over 20 second improvement on 100 pullups for time. my goal is under 10
bdwt 200 very good form, i didn't cheat the movements so i'm very happy with the time for now.
24:44, reverse order (squat, situp, pushup, pullup). Pullups ended being one thrash-kip at a time.
Total time = 27:50.
Split times at breakdown
Pullups - 18,10,10,8,10,7,7,6,8,7,9 = 15:38
Pushups - 45,27,20,8 = 4:44
Situps - 50,50 = 4:20
Squats - 42, 30, 28 = 3:08
Pullups rotated between wide grip and neutral grip.
My ring pull ups have gotten weak since my lack of practice lately. I also did the sit ups on my home made abmat (which are considerably harder). On the plus side, I did much better on the squats (what I have been working lately).
Took the opportunity to go for a run in park. Ran around 5 miles.
PR after 2 solid weeks off!
Total: 21:48 as rx'd (23:34:72 last time)
I have a new found respect for squats. I've done them for years with heavy weights and low reps and the only time I have ever puked in the gym was doing squats. A friend and I tried doing sets of 25-50 and I actually puked after.
But I didn't think they would be painful with no weights. I can barely walk after only doing my set of 100 yesterday.
No CFWU (did two WODs on 21 FEB to make up for missed days helping set up my wife's gymnastics gym, which actually smoked my back, hamstrings, and quads)
Vert leap, 1' above reach
time 9.40.27 w/workout partner
did the workout incorrectly...in sets of 10/10/10/10 for each exercise...more like a "Cindy." I know better for next time.
time 17.14.58 w/workout partner
Did a modded Fight Gone Bad on Monday
Rower (cals) 23/ 23/ 23
Thruster (67lb) 23/ 16/ 16
SDHP (67lb) 25/ 20/ 17
Bunny hops (*) 27/ 22/ 19
Push-press (67lb) 20/ 23/ 21
* bunny hops over bench, 2 passes = 1 rep
Then did Angie 1 day late as WOD#2 after 5 rounds of Row 250, DL BW 10 reps
27'ish Mistakenly stopped watch after pulls instead of splitting. Did this in hotel room with a couple of Matt G handles fastened to top of door. No kipping and lots of drag against the door - FUN!!
Hard to compare...home, aka doorframe, pull-ups are tough to compare to real bar pull-ups.
wu: single dumbbell swings, double arm swings, combat twists, hi knees in place, back bridge x 3 sets.
wod: used swings with kip for pu's, will go to weighted for these next time, everything else as Rx'd
21:57 after a long day at work
Late posting. Pullups seem to be slowing me down more than normal. . .
**45:03Note: 19:53 to complete PULL UPS
42:30 as Rx'd, was sick for a week
WOD #1 Army PFT: 340 on the ironman scale
thrusters w/ 40lb DB
thrusters w/ 40 lb DB
Time : 14:10
WOD #3: Angie
100 pull-ups (no kip)
All sets broken, but completed before moving on
Vanessa- rode bike for 43:00
*don't look at the times, don't look at the times*
This is my FIRST time doing Angie.
Pull ups - 16:59 chin past bar, didn't count reps that didn't cut it
Push ups - 12:40 box pushups on bench by front door
Sit ups - 6:15 not anchored full range
Squats - 4:10 full hip extension, past parallel (this was fun - oddly so.)
I'm happy with that.
First time w/ Angie
Fastest time yet for my 100 pull-ups! 9:45
4:23 kipping pull-ups! Woohoo! New PB.
Knee push-ups, jumping pull-ups
#318 Laurar - Yes! good work!
as Rx'd 25:32 - 26 second improvement.
situps still too slow.
as rx'd 23:20 first time with "Angie"
Pull ups all Kipping
Push up 50,20,15,15
sit up 40,20,20,10,10
Broom stick overhead squat 40,20,20,20
My wife's name... she never lets me off easy either!
25 New PR! 15, 10 and 5s
30, 20, 10s
50, 20, 10s
paced, several minor quick rests.
T - 15:16
Hey Comment #326!
Is that a site WOD Comment record?
SU's 50 GH & 50 standard hands low
Broke everything down to sets of 10
Didn't feel all that bad, but probably because of the slow time and frequent breaks
First 20 pullups unassisted, last 80 assisted
I just felt really sluggish and weak today, might have been all the workouts catching up with me, lack of sleep, or poor diet, or a combo of the 3.
33 unassisted pullups; rest were with Gravitron
next time I need to remember to allow myself to rest more in between and do more unassisted
Daaamn, it took me 58 minutes but the least I can say is that I did all my pullups legit deadhang, like any good Marine would.
19:40 - about 2 minutes slower than last time. However, happy enough with that. First exercise in a week, after gastro & unable to eat for 3.5 days or so, and on the back of flying back to Aust. and little sleep for 2 nights.
Pullups broken and took more than half the time.
All other sets broken into minis of 10-15
All you sub 20:00 are studs!
Well, that was friggin' hard. It left me, not pukey, but definitely with a kind of loopy shaky feeling. I broke the pullups into sets of 5 (kipping) with 30 seconds rest in between. Pushups were sets of 5 with 25 seconds rest. Situps were on the decline bench, sets of 10 with 25 seconds rest. Squats were sets of 10 with 15 seconds rest. I was dripping sweat the whole time, just as much if not more than I do in a bit HIIT running session. This took me 43:20 to complete.
23:18 as RxD
redo of the wednesday angie. probably not as fresh as i should of been
71 - broken and split with push-ups
26:34 with the usual right shoulder pain during the push-ups.
first time with Angie.
46:00 as RX'd.
pull-ups took forever.
Did wrong order, psups first which slowed my pu’s
Wu=run 1 degree incline 8 min mile on treadmill
End with quick stretch
Did this on Saturday 2/25/06
CFWU x 3 (Modified - half the pull-ups/push-ups/dips)
As rx'd = 25:04 - All sets broken
Abraham Lincoln Crossfit
Tom bw 204
14 minutes for pull ups broken by 5s
6 minutes for push ups broken at 20s
5 minutes for sit ups
4 minutes for squats