we also had this on February 20, 2006

Wow, I had time to look at this WOD, drop to the ground in a foetal postion muttering in utter fear of having to do it, then get up to post and still be the second poster.

Question... Is this one of the workouts that you just get done in whatever order you can or should you complete one exercise in its entirety before moving on to the next?

I'm so only doing partial reps for the pull ups, there is no way I can do 100 full range pull ups in less than an hour.

Jason (Comment #2)
Do all 100 pull-ups before moving on to the next exercise.

jason (#2)...this question has come up many times in the past. I believe that it should be done in such a manner that all the reps of a given exercise are completed before moving on to the next exercise. The lack of any kind of comment from Lauren or Coach about partitioning sets seems to jibe with this.

If you go into a rotation then you're actually doing something more along the lines of Cindy, and I suspect that the description would match (i.e. 10 rounds of 10 pullups, 10 pushups, 10 situps and 10 squats).

Due respect Josh (#3)...but how do you think you get to the point where you CAN do 100 full-range pullups quickly?

You do them slowly, and gradually your ability to do them fast will improve. Avoiding weak spots isn't going to do you any favors in the long run.

Did this one last week...22 min, not too bad for a 195lb guy I think.

Hans in Kandahar

I remember this one.....she's a bitch. This one's gonna hurt. Maybe I can break 30 mins. Bravo Hans, sweet time.

Matt, yeah I guess you're right. Would it be better, in your opinion, to do the entire 100 pull ups unassisted and full range or assisted in some way such as having the heels of my feet resting on a chair or something to lighten the load a little bit and do them full range that way?

If I'm not mistaken, that's a 57 year old kid doing one hell of a muscle up. Out friggin' standing Dan. Motivate.

Josh #9

This is really a personal preference thing - and depends on where your strenths lie. You'll probably need to do this by 'feel'.

This is how I've approached these sorts in the not so distant past:

100 pull-ups - you know it's coming, so...my 1 set, max rep is 20 (or whatever), lets try to do 10ish, drop, few deep breaths, go again...rinse, repeat. Get a feel for the timing of rest and the # of pull-ups achieved between...you'll get it - no doubt! This is the way I tracked my progress in both time and 1 set maxes.

Of course there other ways - jumping, negs, bands, assist machines, etc...Use any or all that works for you - that is the key, do what works - give it your best shot. You can track your progress whatever you choose.

Oh yeah, don't overdue it.

Josh #9,
if i may add my two cents...
i encourage you to go unassisted. what you are working against is not the number so much as the clock. if it takes you longer to do them unassisted, so be it. take the breaks as you need to but as short as possible. with that time, you have an honest representation of your fitness on that day. the next time around, i am sure you will smoke it. good luck.

You guys, don't forget how crossfit is designed-for scalability. If you can't do what's prescribed, scale it down to something you can do in a reasonable amount of time. But be true to yourself and your abilities.

34.50

I'm wrapped that I completed it and my goal was to be under 45 mins. Very happy.

Jeremy, great pic. Now tell me, is that a handstand or a face plant?

Ron S, are you saying that Matt G should do 1000 reps of each? C'mon Matt, you know you can do it. *laugh*

Get some, Jeremy!

Also, Dan, that is AWESOME, man. I'm gonna get me one of those this year if it kills me.

13:08 - kipping pullups, chest to deck pushups, anchored situps, squats with full extension and to 11" block for depth.

Wow "angie sounds like one tough chick hope I can find my "wonder woman" suit I think I'll need it!!!!

Jeremy is (apparently) at Alpine, I'm in Waikiki. I guess the world is in balance after all.

Nice shot, bro.

-D.

To assist or not to assist?

I can manage about 5-6 unassisted pullups in a set, and that's it. After that, my performance drops off rapidly, to the point where I'm only managing 2 or 1 per set. That doesn't seem metabolically in phase with Crossfit's philosophy.

I used to use 40 lbs assist (I weigh 220 with clothes). I'm now down to using 28 lbs assist, and I expect to be down to less than 20 in about a month. One of these days, I hope to be like the videos- cranking 'em out.

Using the assist lets me use what strength I have to hit the power output that I can sustain for long enough for me to get gassed doing pullups... ergo I'm training strength, endurance, and power.

If I just did unassisted pullups, my strength would limit me. I wouldn't be nudging on endurance or power.

That said, even though I assist on the usual pullu p workouts like this one, I'll hit myself in the warmups with unassisted pullups. I've also started doing a ladder workout to see where I am during the warmups: how many can I do with 30 lbs assist, 28, 16, 8, 0, etc.

Hope this helps people plan. I'm by no means a Crossfit stud, but I'm seeing good results lately.

Did today's WOD plus two that I missed. I was pleased just to get through all three WOD.

WOD #1 - 30/30 Pullups x 15: Got between 6-10 reps assited.

WOD #2 - 3-2-2-2-1-1-1-1-1: 115lbs.

WOD #3 - 400m run, 55lbs swing, 12 pullups. 21:40.

Can't wait till tomorrow.

Saturday will do the Kaneohe Marine Corps Base Swamp Romp. Five miles through mud, sand, and obstacles. Thanks Crossfit.

Dan the Man!!! Nice work on the muscle up mate.

Dan- Nice work bro. Hopefully I'll see you @ the next seminar.

Gale- Nice... I know what to get you for X-mas next year now.

Josh- Strict pull-ups, kipping pull-ups, jumping pull-ups, assisted and/or hang on the bar(gravities), Gravitron... That is the progression I recommend to people w/pull-up issues. Do strict till you can't. Then do kipping till you can do no more and then switch to jumping. Etc... That way you are pushing yourself at each level. Soon you'll notice major strides.

Get some, Go again!

DJ, comment #25:

Thanks for that.

I am going to implement that.

Greg

today's time 22:46 min

strict and kipping pull-up's until 75, after that jumping to 100
all sets broken but less than the last time. I'm happy.

Happy healthy training,
Johan

Dan,

Congratulations!

I concur with Steve's #10 post. Being a little kid (at heart) is what helped you with your MU. I'm becoming "chicken" to visit you in Atlanta, but realize I've just been held to a higher standard. (As I will have to attempt my first MU at your location)

That is truly a "keeper" video!!!!

Matt Hunt

First time with Angie!
41:08
The pullups kill me here, took me 18:25 to get through them. First 30 (working in sets of 5-6) strict or with minimal kipping. The rest were jumping, still working in small sets.
I'm not able to get through 100 anything without breaks but the squats were the easiest today.

bw 142 lbs

15:59, compared to 20:31 last month

25:59
100 squats, sit ups, push ups (5 on my knees)
50 jumping pull ups

15:00 this time, 15:50 last time and 16:54 before that (6:30 for 100 pull ups-PR)

19:20 and I hurt now...

18:22

18:04

24:17

:43 faster than my first time.

I used the assist machine with 30 kg which is less than last time and did all sit-ups with feet free (not anchored).

All sets broken.

13:28

congrat's dan, good stuff!

30:01

what does kipping mean? sorry I am new

Approximately 25 minutes, as prescribed.

14:45

pull-ups
7x10 dead hang 3x10 kipping
push-ups
40-30-20-10
situps
40-20-20-20
squats
50-50

nice work, Dan!

AM -
10 mins:
10 dl
8 hsc
6 pp
40#
4.5 rounds

will hit the WOD in the PM

Thanks!

Did my first WOD yesterday that included 3 sets of 12 pullups, which I did using strict, kipping and jumping. What about the concept of giving a body part a rest before working it again? I can feel soreness this morning from doing them so I know it'll be worse tomorrow.

My Angie...

100 Pullups (dead-hang)
1-20 w/25lbs.
21-40 w/20lbs.
41-60 w/15lbs.
61-80 w/10lbs.
81-100 w/5lbs.

100 Pushups (feet elevated 24", chest to deck to full extension)

100 Situps
1-20 incline
21-40 knees-to-elbows
41-100 incline

100 Squats
1-50 overhead squats w/45lb. bar
51-100 "air" squats

Time...20:00.0

Josh (#9)...I'd go unassisted and full range until I was down to single reps. Then I'd kip...and so on. DJ's right on IMO.

26:03

One mod, pullups done on a doorway, forearms are killing me, I need a bar so freaking bad.

24:26

bw175, Did increments rotating through each exercise. Will try it the other way next time.

24:25.5
164 lbs
I rotated through the excercises, too. Oops. At least I beat JoshuaR

24:10
My first Angie. Whipped right through the first part, saved the pullups for last and died out. Finished regardless. Had to kip after the first 30 pullups.

15:44

Felt good today, ran out of steam towards the end of the squats.

24:45
pullups 13:09
push ups 3:46
sit ups 4:49
squats 3:00
ouch!

Angie:19min pull-ups / total 35min
20 FEB 06: 39:50

19:29, as rx'd. Almost 3 miins better than a months ago.
Pullups - 7:18
Pushups - 4:35
Sits - 4:28
Squats - 3:09

Feet anchored on sits and strict form on all others - kipping pullups. Should have/could have(?) pushed harder on pullups.

Have two new devotees who are hooked. I'm finding out how great CF is, where you can scale the workout and still all do it together and push each other.

26:02 better from 28:30 last month

Assisted Pullups

BW-223 BF- 22%

Second Angie

Feb. 20 @ 34:07

Today @ 33:35

But, all were jump pull ups (I modified down to jump negs and Smith Machine leg assist pull ups the last time). Pushups were never less than sets of 5 and squats were very low.

Looking forward to the Rest Day.

Carol:
33 rep modified Angie (body rows, knee pushups on handles, decline situps, OHS w/ dowel)
060220 28:20
Today 19:03!!!
Guess who's moving up to 50 reps next time?

Garrett:
My first WOD that actually declined in performance.
060220 34:44
Today 36:27
Why might that be? While some may say no excuses, I can point to several things that many will admit can have negative impacts on performance:
1) Performed a relatively intense medical procedure alone for the very first time yesterday, boy did I have an adrenaline comedown for the rest of the day.
2) 2 glasses of celebratory (for the procedure) red wine with dinner.
3) Nightshades with dinner (BBQ sauce, again celebratory).
4) Went to bed 45' later than usual, woke up 2 hours earlier than usual to start studying for an accounting test at 10AM (~5 hours sleep).
5) Used some ephedrine/caffeine to whip a dead horse this morning, as I need it today.

I need to eat, I just zoned out for a minute there.

Wanted to post this so that others can see what happens when a confluence of factors inhibits performance. It helps me keep my ego in check. We learn the most from our mistakes/errors, right?

Hands too torn up from all the pullups recently to try this. Did the pushups, and a set of Tabata b-t-b squats, plus the push-jerk WOD from last cycle.

2nd Angie,

19:22, 5 minutes better than 1st Angie in February. Kipping pull-up form really coming along but am frustrated with progressive weakness after reaching 50th rep. Broken up in sets of 7 after that.

Matt G. #44...you're a Stud with that "Angie". Inspiring wkt post!

Kegger #54...surprised that at your bwt and strength, you have not ripped the rooftop down to you while doing pull-ups. I'm pretty sure if you do that, it's considered 100 pull-ups!

I'm honored to be part of this group of like minded folks!

Reality bites - i remember when I could do 80 situps in 60 secs in high school, today the situps alone took me 8 minutes

31:53

13:37 pull ups - better than I expected, I was hoping for 23-26 minutes total time after this
8,5,4,3 full hang (cant figure out kipping rhythm), rest were jumping sets of 5

6:14 pushups - ran out of gas - 20,20,10,10,10 then 5s

8:33 situps - 25, 20, 10, 10, 10, 10, 8, 7

3:29 squats - 35,25,20,20

Feel great (if zonked) having done it though

matt hunt (#57)...thanks for the compliment, I appreciate it. Honestly though...I have a tendency to be self-limited as to how fast I can do this workout (I'm anal-retentive on form, which IMO slows me down). If I'm not going to go faster, the least I can do is go heavier/more difficult.

I split this one up and did the exercises in order.Am I cheating maybe, but I know my limitations. So for those of you building up to be a crossfit champion and are not there yet, try this:
1. Pull-ups
2. Push-up
3. sit ups
4. Squats
10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9=100
24:23
(i.e. 10 pull-ups then 10 push-ups,10 sit-ups, 10 Squats)

Quick question from some of you pull up masters... What is the best way to manage a 100 pull ups in the shortest time? I can do a 100 kipping in less than 6 minutes and did 204 on the wod the other day but am going to have to train harder and smarter to get sub 5. Ideas? 'bout the only one I have is don't sell out on the first set. Set size, and rest intervals? My max set right now is 40.

Gotta love it!

Van

Calling a leg rest day today, will play with Ang tomorrow. Instead did the following:

Rounds of 10 down to 1 of:
Renegade Row (l,r + push-up = 1 rep), 17kg dumbbells
Weighted sit-ups, 15kg barbell
Back extensions, superman style
16:11

That was fun, should be able to do it quicker next time.

Cheers, kempie

my favorite.

14:17 as rx'd

As RXed.

Total time: 19:37

R1: 6:16
R2: 6:06
R3: 5:06
R4: 2:09

Rounds split as follows:

R1: 10x2-8x5-7-5x5-4x2
R2: 10x2-8x2-7x2-6x3-5x6-2
R3: 10x4-15-20-25
R4: 40-20x3

Previous time was 22:02 so improvement of 2:25.

Could have pushed harder on the sit-ups, it seems.

Might have done better starting push-ups with 8 rep sets instead of trying for 10. Same for pull-ups.

Thanks for the compliments on my MU. But it is a really more a compliment to the potency of CF. Less than one year ago I had 3 max pullups and 0 dips, & it amazes me that someone my age can make that sort of progress on this program.

That said, I still don't have very many pullups and I have no more than 3 ring dips. doing the dips all the way down and the pullups all the way up is one of the keys to a MU. So what Matt G said about the importance of full range of motion and just doing them right however long it takes and however much assistance you need is correct. Doing it right is more important that getting thru quickly. My last Angie was over 20 minutes just on the pullups, and probably will be again today.

25:00 - now it's time for a day trip to skate a new Grindline park in Oxford, MS.

21:02 As rx'd: 100-100-100-100. Last time I sold out with the first set of pulls, then pieced it out. This time 25 sets of four pulls. 20:27 last time. I'll get it yet.

Nice work Dan!

Burgener w/u, 3 rounds
pullups 25 dhang, 25 kipping, 50 jumping
squats to 10in box

19:32

Have a good day everyone.

15:50
pu's all kipped 36pr/9/8/7/7/7/5/7/7/7 4:57
pushups 30/15/12/11/10/10/10/12 2:46
situps bar behind calf unanchored abmat 20/10/ then whatever I could get 5:05
squats to bottom unbroken arms in front 3:02
Total 15:50

Last time 16:20 pu's 5;19, Pushups 1:50, situps 5:30 Squats 3:41 I can't believe I lost almost a minute on my pu's my DI would be pissed.

Time before
100 Pullups 4:14
100 Pushups 3:40
100 situps abmat unanchored bar behind calfs 5:13
100 squats unbroken 3:48
Total time 16:55
I'm not very consistent

24:59 total
11:26 pull ups
6:00 pushups
4:54 sit ups
2:39 squats
8 minutes better then last time, although I did crunches instead of anchored sit ups this time which probably accounts for the part of the improvement. But still did about 4 minutes better on pull ups, and a minute better on both pushups and squats.

I apparently have been doing this workout improperly in the past (circuit style). As Rx'd today. It's a totally different animal.
21:11

21:50 All broken, feel broken.
Pat Ryan

Im at a Training site at Ramstein germany so i had to sub kettle for 40lb db and no track or tredmill so i kinda guess 200 yards and ran back and forth. My time is horrible but it's somewhere to start from. oh and yes i know ima day behind

Swings 3x21 40lb
Pullups 3x12 bw 175
Running 400mx2 (back hurt from football day earlier)

lookin forward to gettin my ass kicked my angie

Hi all,
MattG, Interesting composition of workout.

Workouts follow

#1 {Ride 3/4's of a mile (level 8) and muscle down (on lat
machine)95#'sx20; ride 3/4's of a mile (level 8) and MD
95#'sx10,10; and 1/2 mile (level 7.6) and MD 95
#'sx15}.
Duration 9:30.

#2 Wall ball (22#'s)x40; ring rowx20; and ring dipx20
Repeat; Repeat; and ring dipx16,4
Repeat; Repeat; and ring dipx15,5.
Duration 12:30.
Until tomorrow...

As Rx'd 20:44

13:02 (PR)-took a full 20 min. to recover though

kipping pull ups,anchored sit ups,squats to 14 in. step,full ROM on push ups

MattG.- impressive time for that variation of the WOD- real inspiration- were you using DB's(between your feet) for the additional weight on the pull ups?

When doing Angie, do I do each until I hit 100? Or can I do rounds of 10reps or 20reps of each?

OK, Time to quit doing crossfit

Jonsey, ass up again!

Bartender, get that man a Guinness and put it on my tab.

Well I think I may have the high score at 28:38 but it's 6:16 better than last month's version so I'm still happy.

Last month: 16:52/9:15/5:36/3:00
Today: 13:12/7:39/4:56/2:41

Pullups were sets of 5 when the watch beeped every 40 seconds, alternating sets of overhand and underhand grip, mostly kipping. This pacing and structure seemed to work pretty well.

This makes 266 pullups since Saturday. In October when I started this I could do a handful of pullups with no problem but 266 of them would have been a really good year.

Warm-up: jump rope, 500 meter row, handstand push-ups

100 kipping pull-ups, took me over 15 minutes to knock these out. I was hurting! I guess from doing Helen and other recent pull-up workouts.
100 push-ups on toes
100 Abmat sit-ups
100 Squats to a 10 inch box
Time = 34:05 (2 minutes over my last time)
I usually don't workout in the AM and have only consumed 2 blocks for the day. Interesting experiment for me today.

JeffT (#77)...yup, DBs between the feet. Changing out weight in the vest would have been a PITA. Great time (yours) by the way.

Angie
23:30

1 minute faster than last time.

pullups in sets of 10s & 5s, (this took 10 mins! too slow)
pushups 4 sets of 15, sets of 10s & 5s
situps still killing me, sets of 10s & 5s
squats - hard, fast, deep

I love this simple, high-school gym class style workout.
PR of 22:28, down from 22:58

16:22 as Rx'd

21:18 feelin good

Hats off to the sub15 minute club, and that means you, Jerry Hill. Will you be in Philly on April 8? Matt G: I had to read your posted results twice. Wow!

16:35 as rx'ed. All pullups kipped, broken on the 15's then minibreaks on the 10's. Switched grips between palms out and in. Broke everything else on the 25's. Normally I like to empty the energy tank on the 3rd day and do a bike or a row, but I was shot. I'd done Angie once before when I was loitering around CF and not posting so this was my first real effort. TGIF (Thank Glassman It's Friday).

not to repeat,but awesome work MattG-and thanks

Brand new to CrossFit and my first Angie

split it up into sets of 25 rotating push-ups, squats, sit-ups and pull-ups (assisted w/ Gravitron)No rest in between sets

Push-ups 4 X 25 Last set broken at 15
Squats 4 X 25
Sit-ups 4 x 25 (last one inclined)
Pull-ups Assisted w/way too much weight. Had to break on all but last set to add more weight. I suck now but I'll get there. This is awesome!

Total time: 17:45

as rxd 21:57
1st time 25:20

pullups-8:08
pushups-12:44
situps -18:57
squats -21:57

40:25

Way to go Dan!

If I can walk afternoon my date with the Filthy Fifty on the 8th, I'll be in on the 9th for good southern punishment.

As Rx'd

29:00

23 min. 2nd day on this program - I like Angie, but feel like Helen used me and left without saying goodbye

28:23

I kinda flied and died on the kipping pullups. I got to 50 in about 8 minutes and then struggled for two in a row at a time...

I go 224lbs and most of it I carry in my legs. Pullups are definitely hard for me. I'm pretty good at the power WOD's, but these pullup fests kill me!

Any suggestions??

Thanks,

Dennis

I've been doing 3xCFWU before WODs, but can't think of any substitutions given today's workout. Suggestions, or just do the WU any way?

Also, I don't think my hands/caluses are going to survive another 100 pullups! Someone have a dremmel I can borrow?

male, 44, 5'8", 160 lbs
road bike: 28 mi. @ 21 mph avg speed, 2 sprints
followed by WOD
23:41 -- it was the pullups that got me!

QUESTION: I do my pullups on gymnastic rings. Are ring pullups considered more difficult than bar pullups? If so, what is the accepted substitution rate? (i.e., two bar pullups equal 1 ring pullup)...I looked in FAQ's and searched msg board but maybe I missed something??

thanks CF!

Did Helen today: 11:40

Just finished "Angie"...actually, she finished me!

Pull-ups
60 lb. assist (9)
70 lb. assist (16)
80 lb. assist (23)
90 lb. assist (27)
100 lb. assist (30), (20)
6:54

Push-ups (BW on toes)
40, 12, 11, 10, 7, 10, 10
4:51

Sit-ups (anchored)
34, 20, 13, 12, 21
7:00 (ugh!)

Squats (body weight, thighs parallel to ground)
100 unbroken (whoo hoo!)
2:21

Total time: 21:06

as rx'd 15:34

Subbed the WOD for MTB trail building for 5 hours.

Chop,dig,hammer,lift,toss,dig,drag.

Need Chocolate Milk

24:56

Another way to get to 100 pullups is a pyramid that we used to do in the Teams. 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 It's a good way to break it up into manageable bites and maintain form. Usually I'd just do two sets of 3 at the beginning and the end instead of a set of 1 and 2. Short breaks in the beginning and end, longer in the middle as you might imagine. Haven't done the WOD yet today so we'll see what kind of time I can get.

This is my 3rd day on CF and I am really digging it. The WODs are always crazy, usually kinda scary, and never the same. Perfect.

17:56

(2:40 second slower than last time... felt it too!)

Chris

as RX'd:

19:13

felt pretty good but the speed isn't there yet, but felt good none the less...

C-Shift Station 6
Altitude: 9,603

Bonenberger: 25:00 as rx'd
Randall: 23:24 reverse Angie pull-ups assisted
Scalbom: 24:20 pull-ups assisted, drunken Angie (mixed up the sets)
Scovil: 21:25 pull-ups assisted

BW 195 I'm a cheater. Broke them into sets of 20 and rotated through.
12:55

pull-us were assisted, everything else was as is
36:40

bw 266

24:49
I bettered by nearly 10 minutes. I love crossfit....I feel absolutely......hurt. Good times.

"Angie"
For time (previous 2/20/06):
100 Pull-ups 8:58 (8:34 previous)
100 Push-ups 4:38 (4:37 previous)
50 incline sit-ups 1/2 max 3:18 (glut-ham sit-ups 4:37)
50 sit-ups unanchored hands behind head 2:54 (4:31)
100 Squats 3:11 (2:57 previous)
TOTAL TIME=23:00
2/20/2006=24:15

Actually had trouble motivating to even start this WOD...

29:05

25.34 Again pull ups took most of the time,about 14 minutes.

Last: 30:04
This: 28:02

BW 163

CFWUx1 (minus pullups)

100 Pullups: broken. 1st 30 combination of kipping and jumping. last 70 were assisted. alternating grips (last time, last 80 were assisted, so an improvement of 10)

100 Pushups: broken. 50-20-10-10-10

100 Situps: feet anchored by 2 30lb dumbbells. broken: 25-25-10-10-10-10-10

100 Squats: broken. 40-20-20-20

Gotta get better with the pullups. One problem is having the strenght to hold onto the bar. My forearms are fried after 50 or so.

Chocolate milk does sound good...

For this workout, are the squats bodyweight squats or are you supposed to use a bar?

22:03, about 20 seconds slower than last time. My times keep getting worse on this workout, I don't know why.

I did it in 33.25. It killed me. I also did a 5 mile run before it. I feel like I want to throw up now.

18:14 after breaking 100's up into circuits. I'm not quite ready to take Angie head on. Maybe next time. :)

20:190 mins

Actually, I did worse then before.

Damn what a terrible way to go into my cheat day tomorrow...ah whateva...

First time with Angie. All I can say I she is a royal BITCH !!!!!

matt g - 20:00.0? you gotta reach for that stop button on your watch a little faster

that plus your 9:00.43 helen yesterday

go roger bannister man, break that barrier

Is Jeremy doing handstand push ups or is that just a great face plant? If it's the former, that's awesome. If it's the latter, that awesome too, just slightly less so...

18:56; cut the pullups to 50

39:10

I'm pretty sure that the pull-ups accounted for about half that...need to learn how to kip.

Crossfitters@cisco

Jonathan - as prescribed - 24:40
First set of pullups 35 (PR)

Brand - 31:00
some pullups jumping
JK

34:20

33:15

Only did 75 pullups but all were unassisted and probably could've kept going but my grip gave out. everything else as prescribed, situps were unanchored.
bwt: 145ish

Wow. I'm still very new and sporadic, but Angie was one of the dozen WOD's I had done. Today I did two minutes better (36:08) than in February -- but it took me about another hour to stop feeling sick. Same (significant) level of assist on the pullups.

45 minutes flat

First time with angie. The pullups are what really got me on this one. Took me about 20 minutes doing them in sets of 5 and 10, mostly kipping.

Can someone explain the proper form for squats without weights for me? Or perhaps just point me to the correct part of the website, I can't find it.
thanks!

18:59

Kipping pullups, un-anchored crunches.

Down from 25:50 last time.

39:10
15 min for pu's

Time from a whelp (pre-puppy) doing his first WOD
182 Lbs
11%BF
12 Kipping pulls, rest assisted
the ugliest push up debacle you have ever seen
sit-ups with too many breaks to count
only 2 breaks in the squat
24:54
upper body lacking? Not for long!!
Pass the kool-aid coach, I'M IN!!
(Brought two friends with me too!)

A friend turned me to CrossFit yesterday. Read the website for 4 hours today, started and did Angie after lunch. Holy cow! I am a workout fanatic and in good shape (I thought!) and that kicked my butt! I love it!

Time was 27:20

Did about 15 unassisted pullups and the rest in sets of 5 with help.

Pushups 25/15/15/10/then 5s to 100
Situps 25/25/15/15/10/10
Squats 25/25/15/15/10/10

I have nothing to base it on, but I was surprised I finished in sub 30 min. Can't wait to try it again!

Total time- 24:24

Pull-ups took most of time (14:30)(all were overhand grip, unassisted)... really need to work on these and kipping form

Push-ups 50/25/16/9
Sit-ups 50/50 (arms crossed, elbows to knees, feet anchored)
Squats 25/25/50

Boogerboy #99 Typically if we sub bar pullups for ring pullups we use a 3-4 conversion. Not sure if they allow the conversion the other way.

Feb 20 = 28:42 (this was my first ever CF WOD - talk about baptism by fire!)

Today = 23:34

Set a PR by 5:08!

Pull-ups: 10 legit, 90 jumping (10 sets of 10)
Push-ups: 20/10/10/10/5/5/5/5/5/5/5/5/5/5
Sit-ups: 25/25/10/10/10/10/10 (anchored)
Squats: 10x10 (deep, butt to ankles)

This is really a benchmark for me to show me how much I've improved doing this program. I thought I would better my time, but not by the magnitude that I did. My first attempt (on 2/20), all 100 pull-ups were BIG jumps, and my push-ups were sets of 3 by the end. Squats the first time around were barely to parallel compared to the deep ones I did today. Basically I did the workout not only faster, but harder and still cut time by a bunch.

This stuff really works. It's gratifying to be able to have benchmarks like this to see how you are progressing. Thanks to all of those who constantly provide inspiration and assistance.

26:53 pull ups on rings instead of that damn doorway

25:18

10min give or take a min. kipped pull ups
finished w/ heavy back squat, light OHS, forearm curls, 400 rep ab circut w/ machine, 1.5 mile run

can anyone direct me to some hardcore strength building sites

17:27.6

26:31...only about 30 sec faster than the last time i did angie, but this time i did all the exercises in their respective order...also, last time i did 100 pull-ups in a row it took me 12:19...this time, 9:55...why did i leave for those few months?

Holy mackerel Matt G comment 44! That is some kind of strong!

Kipping no good with my shoulder injury and back still tired from yesterday so petered out after 30 pullups. Did the rest though.
push ups - 40, 30, 20, 10
situps - 34, 33, 23, 10
squats - 25, 25, 25, 25
25 minutes.

22:04 total w/ 8# vest
splits:
9:20 100 pull ups
5:07 100 push ups
4:15 100 sit ups
3:19 100 squats

I really appreciate all the comments...but I think y'all are missing out on some of the great times being posted. I'm a lot more impressed by those than I am what I did.

Folks like Kelly, OPT, Jerry Hill, Andrew L, paulw, JeffT, Joe L and Dave...these people were at 15 minutes or faster. That's outstanding.

39:40
Pullups were the most limiting factor. I've really stalled on pullups. I hit 15 in a row a couple months ago. Now 10 seems barely in reach. The rockstar diet probably isn't helping.

Matt G

There are faster times but this workout is pretty intimidating just to read and when you start off hooking on more weight to make the pull-ups harder . . . well . . . that looks pretty dang tough.

22:38
partitiones as such:
Pull Ups- 7x10 Kipping, 3x10 jumping
PushUps- 40, 30, 20, 10
SitUps- 40, 20, 20, 20
Squats- 50, 50

First time w/ Angie.

25:30 as rx'd
1:40 better than last time

Angie" oh what a chick!!WOD as rxd subbed lat pulls for pull ups being careful of old injury,push ups were girl p/us also due to ab injury.but completed rest as called for. Time 17:45.Found wonder woman suit it helped.Now where did i put my "super Girl" out fit for tomorrow?

Did another daily double today, getting caught-up.

Push Jerks 3/2/2/2/1/1/1/1

All 135 lbs - worked on technique...can't drive myself really low below the bar with much more weight than that.

Then did Helen - Treadmill, 55lb dumbell, pull-up's (all pu sets broken)

14:35

1st date with angie and I made it out alive!
27:12... not good but I'll get better... I am totally smoked now :)

Brandon: 41:09 total (2/20/06 time: 53:24)
(Squat: 3:03, pushup: 7:24, sits: 9:33, pullups: 21:51, made goal of 1st 50 PU "real", last 50 jumping)

Julie: 28:36 total (2/20/06 time: 53:25)
(Squat: 3:10, pushup: 6:05, pullups: 10:20 jumping, sits: 9:01)

30 minutes

Jumping pullups, pushups off bench, situps unanchored, squats as rx'd

Pull Ups –
DH 5,7,5,4,4,3,4,5,4,4,2,3; Jumping 20,10,10,10
Push Ups – 25,15,10,10,10,10,10,10
Sit-ups – 25,25,10,15,15,10
Squats- 25,25,25,25
Total Time: 54:48

as rx'd, 30:24

pullups: 14:18 (1x10,1x7,10x5,11x3)
pushups: 7:10 (8x10,4x5)
situps: 4:56 (4x25)
squats: 4:00 (4x25)

Pullups killed me

As written...20:41
Over 2 minutes slower than last time but...
This time did 75 sit-ups on GHD, 25 abmat anchored. Abs and hip flexors are smoked.

16:29
we beat you cake eaters!

This is my first time doing this work out, I just started crossfit this week and have fallen in love. I did todays work out in 30 mins, feeling pretty good about myself. Hardest part - pullups!
Pullups: 11 mins (10x10)
pushups: 4 mins (4x25)
situps: 6 mins (4x25)
sqauts: 9 mins (10x10) w/ weight 135lbs

Very pleased with a 17:09...hands killing me and what is it about situps that are so tough all of a sudden?

Still a beginner. I did 1/2 of Angie workout: 40 minutes
Pullups assisted (took 30 minutes to get these in)
push ups on knees
situps
squats

Next time Angie is prescribed I'll try for 3/4 or whole thing.

20:28
plu 42,57,67,77,87,96,100 7:01
psh 25,40,50,60,70,80,85,90,95,100 13:05
su 50,65,80,90,100 17:20
sq 60,80,100 20:28

As rx'd 32:46

In the Honolulu sun at a nearby park where I found a pullup station. The bar was taped and had been baking in the heat creating a sticky film that ripped my hands to shreds after the first 60 reps. Feel bad for leaving the bar so bloody but them's the breaks.

18:42. Full ROM on everything. Situps with arms across chest and unanchored.

The wife, Tonya, did 50 jumpers, 50 pushups (85% ROM), 100 situps (unanchored) and 100 squats (to just above parallel). Took her about 23 minutes. Good work.

-D.

Awesome, Dan! Your expression at the end is the best part of it all. GOOD JOB.

not my fav wod, 18:55

20:57 last time 25:32 BW205
Pullups 8:42 seems to be about normal for the regulars guys but what seems to be slowing me down is the situps. My lower back is fused so a cramp happens there after about 20 then a slow progession of sets starts. It takes about 7 mins to do situps.

19 min. and 31 sec.

Cut everything in half and then added a 20lb X-vest. 24:43
pullups (deadhang) 5/5/5/5/2-2-1-2-2-1-2-1-2-2-1*13
pushups 10/10/10/10/10
situps (sitting on dusty bosu ball to get better range of motion) 10/10/10/10/10
squats 15/15/20

Matthew: 19:51.
George 25:20.

On the road. Did four rounds of 25 burpees/25 situps. No pullup bar at the hotel gym.

At least I can improve on this :rolleyes:
58min
pull-ups and push-ups kill me (242lb)

Hey, but I got through (and went spinning for an hour to celebrate).

16:15

15:05, improved from 17:00 plus last time. However, am taking a penalty due to having to stop for 1.5 hours after 70 pullups due to the tyrannical demands of my 6 week old son.

Beyond the unscheduled break, as RX'd.

12:15...2m45sec improvement since the last Angie

"Angie" as rx'd: 31:03

Did the pullups in about 10 min.
Push ups 40/20/15/15/10
Sit ups done with homemade Abmat. Lost a lot of time here.
Squats 50/50

25min
195bw
Pullup 20x5
pushup 60,20,15,5
situp 50,30,20
squat 50,50
Did Helen first, missed yesterday. 15min with row subs. concluded with 30min. on eliptical and lots of stretching.

26 min as RX... strict pulls sets of 5 x 20, push, sits & squats unbroken

16:51

followed by 100 double unders

total time 35:52
pu's dead hang to kipping to jumping neg at 90 to 100
pushups 50,25,25
situps 25,15,20,25,15
squats 35 25 25 15

run: a 10 sec sprint with a 15 sec recovery jog/walk 22 times
bwt 235

Angie-9:45:50

bw 182

100 Pullups-
25 dead hang/20 kipping/ last 65 sets of 10 kipping
100 push ups- chest to floor
30/40/20/10/10
100 sit ups-knees to elbows on sit up bench
40/20/10/10/10/10
Squats-Rear End to calves
70/30

Followed with 10 sets of 10 HSPU nose to floor, feet in smith machine

25:14 Broke into 5 sets of 20. Pullups took most of the time.

Angie....you llittle *&^*%

17:55 (more than 2min better than last month)

still doing quite a few jumping and kipping pulls

maybe the first 50 were legit

24:20- pullups on rings.

One full week of WODs and I feel good!

20 sets of 5 kipping pull ups,
10 sets of 10 squats,
10 sets of 10 push ups
10 sets of 10 sit ups (they became painful at the end!).

Looking to do some 1/4 mile sprints tomorrow!

Finished in about 35 minutes.
For 315 lbs and one week in, fairly good.
Stuart R

I'm out of action for a while. tore my Left pec major yesterday.

27:27 not bad for my first workout. I did lose some of my lunch though

22:45- About 5 minutes slower than last time, but did it today on the road at a commercial gym-sure slows you down compared to a home gym.

23:48
4 minutes slower than last time. Not surprising. I haven't been sleeping well and my diet has been poor of late. I lost 3.5 minutes on pull-ups alone.

2d Angie, 28.9 minutes. I'm cheating--used gravitron on the chins; however, I used about half the help I used last time we did this and still shaved 5+ off! Progress is schweeeeet!

17:40

p/u 30 dead hang 10,10,10 then did not finish...that's why the sub 20 min WOD need to incorperate gravitron next time.

pushups 20, 20, 20, 10, 20, 10

incline s/u 30, 20, 10 regular situps 20, 20,

squats 50X2

Max HR 155
Min HR 125

Still learning the Crossfit system...I did get a little bit of cardio work out?

What kind of running workout should I be doing after a day like today? Does anyone run on their rest days?

Thx Much for the guidance.

Angie - she likes to take control. Bent me over her knee, told me to bight down on something... and.....

21:15 first ever Angie - kipping 10x10, pu's 1x50-2x25, sits 30-30-40, squats 50 n 50. Gassed.

Did this workout roughly 24 hrs ago AU time - went for usual sat 20k bike and 1.5k swim this morning and damn I was hurting. Completely --->depleted.

Its a good hurt though. Maybe I can get freaky with Angie next time and do it blindfolded....uuuaggghhhhh

16:49
Used swiss ball for situps

30:44
Pullups: straight, kipping and assisted
Pushups: (2x15) (6x10) (2x5)
Situps: (10x10)
Squads: (2x50)
Great workout!

18:14 Done!

Keep Rockin'!

26:30

Did Angie for a second time now in a month or so, only this time I did her almost 7 min faster, pull-ups were done with less asst. 2 months on x-fit today, this stuff really works.

time 29:36

ROM wu + sunsalute

Angie time = 58:09
Pullups 7/2/2/1 -DH 4/16 x5/4 Jumping 20:00.35
Pushups 22/10/6/11 x 5 / 8 all reg pushups 17:33.51
Situps 25/16/12/12/12/11/6/6 11:59.24
Squats 20/20/20/15/15/10 8:36.22

Time slower that 2/20/06 by 5:03 but did higher number of DH pullups and did all pushups as rx'ed
J

27 min

19:35

As rx'd except pullups DH 1-20, Kip 20-80, Jumping 80-100.

26:20. 3:32 faster than last time. pullups 1-35 regular and 36-100 jumping.

16.47
Kipping Chins 30 10 5s
Push Ups 20 20 10s
Situps unachored 50 20 10s
Squats 50 50

19:00 as rx'd, 4 min. improvement from 20 Feb

Wow, I am a little late checking the homepage and this is what I find!

to answer some questions:

It was a handstand, not a faceplant.
It was at Sugarbowl.
It was intentional.

Ron, you can buy me a Guinny any time. I'll buy you 6.

Road hard that day. Thanks to CF, I was dusting the season vets on my first trip this year.

I am off to eat raw fish and drink fermented rice (sorry angie, maybe tomorrow).

First day back after a week off with the flu, Did a HALF ANGIE only 50 of each exercise. I Used pronated grip and sets of 5 for the pull ups and full pushups. I got the 50pulls in 13:12min.
Finished it all in 20:26

Did this last week at 22 min with 195lbs BW. In theater for a while and have yet to repeat a work out, woo hoo!

Hans in Kandahar

21:06

pullups - 8'04 (assisted with green band)
pushups - 4'18
situps - 5'02
squats - 3'41 (unbroken)

I'm breakin' 20 minutes next time. Some o' these times are absolutely sick!! I love it!

15:30

Workout #1- 1000yd swim(sprint intervals css/freestyle)

Workout #2-
DJ :20::30
DJD :28::09
(Times include stopping for 3 minutes for evening Colors)

Started off w/20 strict pull-ups, and then went to kipping. Push-ups and sit-ups were split up 50-25-25. The Squats are what killed me. Knee limits ROM, so I only went to parallel. My legs were weak. I usually only have to break them up once maybe. This time like 3 times.

I thought that I would bust this one out in about 20 minutes or so. Last time I did it wrong, and did the workout like a circuit instead of doing all 100 pullups, all 100 pushups etc...Well I was wrong took me 28:00. Anyhow, always room to improve

been doing cf for almost 2 weeks. first time posting results.
27:20
broken into sets 10-9-8 etc.
pull ups were 30-free hanging 70-jumping.

Ugh. Tired from the past couple days.

Dan (Dad) 33:03. Most of the form was embarassing. Still subbing lat pulls for pu's until I get a gravitron (bw = 258), pushups broken in all sorts of ways, situps normally easy, pitiful on Angie, squats the only bright side. Hurried to get HR up and punish myself.

Daughter Bethany (age 8) - Quarter Angie. 25 @ 25# lat pulls (15 + measured friction), 25 @ 2x5# dumbell presses (still working on pushups), 25 @ situps (held feet), 25 squats w/bamboo pole. 4:18.

Daughter Charissa (age 10) - Same as sister w/time of 4:44. Stronger on lat pulls than sis, needs a bit of assistance at a stick point on situps.

I like my girls a lot better than Helen and Angie!

Can't wait to rest tomorrow.

12:42
10:05
8:14
4:45

total = 35:48

WO #1 2500 yard swim
WO #2 "Cindy" X 20
WO #3 "Angie" 17:13
Good day!

BW 154

Keep 'em comin' coach. Thanks for the boost.

Steve:
Pull-ups - 10, 5+5assisted, the rest assisted 10, 10, 10
Push-ups - 30-15-15-10-10-10-10
Sit-ups - 30-10-10-10-10-20-10
Squats - 100
Total time - 35

Sabina:
Pull-ups - all assisted, 10 rev, 5 forw, 5 parallel, 10 rev
Push-ups - 10, 7narrow, 3, 10, 10, 10
Sit-ups - broken 100
Squates - broken 100
Total time - 38

About 52 min
Dead hang pull-ups: 5/5/5/5/4/4/3s to 52/2s to 90, then 1 and 2 (22:00)
Push-ups: 10/10/10, then groups of 5 (9:00)
Sit-ups:10/5s to about 60, then groups of 3 (15:00)
Squats 20/10/10/10/10/10/10/10/10 (6:00)
Less than the hour I predicted

Last time, I had to do the last 60 pull-ups assisted, so this is progress

As Rx'd 26:36 did better last time.. How in the heck do I get better at pyush-ups.. UHHHHH

23:00
2:38 improvement on 20.2.06

Still as gruelling as I remember it.

I'm looking for some box jump stands (20 & 24 inch). Please send any info and/or website info.

Thanks.

WOD

18:08
wanted a sub 18 today, but 1:50 off of last

Dickie
15:45

Little D where did that come from!!

0715L KAF

29:10

For time:
100 Pull-ups (alternating grips every 5 reps, last 70 were jumping)
100 Push-ups
100 Unanchored Sit-ups
100 Squats to 9" stepstool

team tikrit:
mfbunch: 22:45 (about three minutes slower but, like matt g, strict focus on form): dead-hang, kipping pull-ups, chest to floor, elbows locked at top, sit-ups feet anchored, squats to dynamax ball)
joeyd: 19:46, i thought he was having a seizure for minute, but they were pull-ups
i'll second (third?) matt g's advice-concentrate on strict form-your time will suffer but you'll get a better overall workout and reap more benefits from the training

Daniel- 21:28
Matt R.- 24:22
Matt- 24:44

Due to a recent injury my time is more measurable in geological terms and hense not worth posting. CrossFit rehab ;) Doing 100 pull ups would be impossible at the moment, but I did get a few unassisted, and a few more with assistance. The other movements weren't all that bad.

Burgner WU + back ext

BW 158

27:25

PUs - 1 set short of 10x10, last set 2x5 - under 8min
Push - 3x20, then 10s
Situps - abolutely KILLED my time, took an eternity, WTF! *cough*L-PUs, KTEs, L-sits *cough* A major weakness has been identified. Again. This will improve.
Squats - after situps I was determined to keep moving, slowly, but continuous movement - strict form

14:46

last time i could only complete 85 p/u

24:46

big oops

25:25

Felt good but that is 5:00 slower than last time. Maybe I did them in sets of 25 last time.

I did:

50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats

I didn't have a watch with me.

Doing this one tomorrow... did Helen w/500m row instead of 400m run...
:12::39, 30 second improvement.

Photo:

That ROCKS!!!

angie

17:26

last time just over 20mins, personal best just over 15 so this was right in the middle.

ANGIE=18.06.78

17:12

I'd like to get 15 min someday... I'll get there. Damn Jeff! 13:02 Youse a beast! See yall on Sunday...

Correction with #75
MD with 75#'s not 95#'s.

Angie - 36:02
90 unassisted pullups, 10 assisted with 50#

As rx'd:

Justin - 21:07
Russ- 21:53

Both times are improvements from 060220, 51 seconds, and 3 seconds, respectively.

We found the pullups nearly impossible tonight, as our hands continue to heal from the 30/30 pullup WOD earlier in the week...both got bloodied up pretty good.

Argh, 1h7min.
71 pullups (@30 jumping)
100 pushups
100 situps
100 squats (65lb bar)

Matt:
Had unit PT yesterday (sprints, lunges, box jumps, pushups, mt climbers, flutters, planks, 3 mile run) so only did the 100 p/u portion of WOD...completed them in 8:02...

Jen Sub 60# Assisted PU 24:14
Paul 26:35

No where to do pull ups so I'll try to add them later.
Push ups with feet up
18:36

16:14 (over 8 minutes of that being pull-ups. They kill me every time) 1min 20 sec improvement from last time.

Completed "Angie" in 27:51:21.

Pullups: 12,8,6,5,5,5,etc
Pushups: 25,20,15,15,15,10
Situps: 40,20,15,15,10
Squats: 25,25,25,25

Lats are sore from this weeks earliers WODs, as well as forearms.

Re: form vs. speed

I hope no one interpreted my earlier comment on this subject as sour grapes. IMO it's undeniable that there'a a "spectrum" of exercise...with weight/speed on one end and "perfect form" on the other. You've got to find a place on that continuum where you're personally comfortable.

I think I tend to sit more on the "form" side of things. But there are times when I've consciously chucked the form and gone for weight/speed. I suspect that each end of the spectrum has its pros and cons...and that the best course of action is a judicious split between the two...whether that's on a macro (some workouts form conscious, others weight/speed conscious) or a micro (trying your best to combine the two in a single session) scale.

Either way...we're all out here getting it done, which is 1000% better than sitting on the couch with a box of Twinkies and a 6-pack of Coke. We may not all follow the same path to the finish line, but we're all crossing it. And that's what matters.

19:02
did pyramid pullups 1-10 and back down.

ripped my hand open on the 79th Pullup
100 GHS

23:29

Thanks!

40 minutes, first 25 pullups unassisted, after that on the gravitron.

12:33

After having mastered kipping, the pullups are what really shaved my time down. I just did everything in sets of 25.

32:05

19:16; 30 seconds slower than best time

22:37... six minutes faster than last time.

Pullups: 20-11-8-(sets of 5 or 6 thereafter)
Pushups: 50,25,25
Situps: 40,20,20,20
Squats: 100

45ish minutes. i had to use my cell phone as a timer. at least soundgarden was with me.

25 minutes. First 50 pullups dead hang, the rest were assisted. Everything else as rx'ed but broken.

28:33 Getting better at pullups.

12:21 As RX'ed the last time I have recorded was some time ago and it was 11:13 I know I have done it since then just couldnt find anytimes in my book. So I am getting slow...

29 min.
Pull Ups 10,10,7, then many breaks at 4,5,or 6
Push ups 25,20,15,10, 10,10, 10
Sit ups 30, 30, 20, 20
Squats 40, 30, 20, 10
Ouch, this will leave a mark.

17:28 Almost a 5 minute PR from last time. thank you crossfit.

Goal next time: maintain the 17:28

24 minutes -- 11 minute improvement since last month's angie.

holy shit. lovin it

35 min - about 20 min of that was for the pullups

bw. 170

35:38, down from 38:01 last time.

ME DB C&J f/b work on the bent press, quick drink then Angie

18:35, was a bit fatigued to start. I have let my high rep pullups slip a little. I have been doing heavier pull-ups and feel I lost a little high rep ability. Used very good form on situps and deep squats.

Last time 32:48 with assisted pull ups and 3/4 press ups.

This time 23:15 with jumping pullups and all else as rx'd

15:41

did Angie WOD Sat. for Weekend Workout at park
39:02
great w/o, looking forward to next time.

35:43

Last time, I didn't complete everything properly. This time, I performed 25 reps of each exercise and moved to the next one x 4. Gym was too crowded. Next time, I'll shoot for 100 of each before moving on to the next exercise.

100 Pull-ups 17:48 Reg. & Jumping
100 Push-ups 15:12
100 Sit-ups 9:00
100 Squats 5:11

Time: 47:11 BWT: 248

12:15
did "angie lite"...all reps completed as follows:

30 pull-ups, push-ups, sit-ups, squats
20 pull-ups, push-ups, sit-ups, squats
20 pull-ups, push-ups, sit-ups, squats
15 pull-ups, push-ups, sit-ups, squats
15 pull-ups, push-ups, sit-ups, squats

Total time: 30:09

pullups: 13:15
pushups: 7:14
situps: 5:12
squats: 4:28

I used Friday as my day off (had txs to the NCAA tournament in DC) and did this on Saturday. Time - 29:15.
Pullups: 8 (unassisted), 8 (unassisted), 14 (on pull-up assist machine), then remaining sets of 10 (on machine). Pushups: 30, 25, 20, 15, 10. Situps: sets of 10 (anchored). Squats: 30, 25, 20, 15, 10. Never timed myself on this before, but was pleased (and exhausted) at the end.

mile run 8:03

26:34
pullups 7/3/95lb lat 20/15/10/ 75 lb 15/10/10/10/10

pushups 30/15/10/5/5/5/4/6/5/10

situps 40/15/15/15/10/10

squats 100 broken

"Angie" as RX'd 22:04.

27:31

45 minutes
Considering last night, I'll take it.

Broke it up into sets of 20. Got through 4 rounds. 31:20.

Those pull-ups were killing my time and energy!

18:07, as Rx'd.

26.09 (pull ups assist at 20 kg.)

38:07

For the pullups I had to do quite a lot negatives and jumping pullups.

16:29

Angie as Rx-ed 33:33

Blecchhh ... excuses are cheap - that was rubbish

kempie

36:00 as Rx'd

37:18

13:59 as rx'd
broke pull-ups into 10s
Push-ups into 20s
Sit-ups into 10s

I notice alot of people in the videos "cheat" by using their legs for momentum, I can't do that because of what I'm training for so I cheated in another way. Instead of knocking out 100 Pullups, I did 12 dead weighted pull ups all the way to my neck then did 30 push ups, knocked out another 5 pull ups, then moved to 25 situps, back to the pull ups (8), 25 sqauts,and etc. I scattered all of them so that I could do all 100 pullups without getting too sloppy. I have no problem taking out 100 push ups, sit ups, and sqauts. The pull ups get me pretty good but I do weigh 190 so I'm not doing too bad.

time 25:40

I broke them up, should have read this first, will try to do each 100 seperate next time.
20 min

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

100 pullups: (kipping, strict..for the most part, used the 30/30 technique from earlier in the week)
12,9,7,6,6,6,7,6,6,6,6,6,6=100 in 15:56

100 pushups:
30,15,15,15,15=100 in 5:06

100 situps:
21 knee to chin, 40 crunches, 39 straight-leg lifts=100 in 3:38

100 squats:
25, 25, 25, 25=100 in 4:30

total: 29minutes 10 seconds

what an awesome workout!!

Mike: 34 mins.
Renae: 38 mins.
Erin: 32 mins.

First WOD for Erin and she did really well. She and Renae rotated assisting each other on the pull-ups. For me, all pull-ups were kipping, all push-ups were strict, sit-ups anchored w/ 25# plate on toes and squats deep. About the same time as last time, but much better form, especially on pull-ups.

It took me around 16 minutes. I cheated a little. I did 10 reps of each exercise for 10 sets. It seemed a little easier than last time. "Train smarter not harder".

32:32

Broke pullups and pushups into sets for 25

Situps were 25-50-25

Squats 50-50

As RX'd
25:21 total....Pull-Up's about 12.5 minutes of the total.

23:50 as rx'd

pull ups 10:30
push ups 3:30
sit ups 6:00
squats 3:50 used an 18" box

24:58

Missed my pr by 6 seconds.

42:01 used 60 lbs assist on 83 pullups and 80 lb assist for 17 pullups... all sets broken
totally wasted after this one
HOOAH!!

28 minutes - ish.

Did it at a hotel gym in Orlando. Pullups were first deadhang, then kipping, then jumping - all on a Smith machine bar. DId 75, was smoked, so went to pushups and situps, then alternated 25 squats with 5 pullups to get my 100 complete by the end.

Ass-kicker. Pull-ups took the longest amount of time by far.

oh - did a 2.25 mi run beforehand.

Did this WOD Saturday

Team Emerald Coast

Anabel 20min
Joey 16min
Jacob 19min
Nick 17min

Did regular pull-ups and then Neg/Jumping for remainder. We need to work on Kipping, we just got a bar that will allow it.

Team Emerald Coast
CrossFit Short, sweet and very painful.

Pullups 10,8,6,7,5,3 unassisted, 61 jumping
Pushups 35,10,10,10,10, then 25 incline
Situps 30,20,20,20 10
Squats unbroken

43 mins.
This is tough. Someday yearning for an unassisted WOD.

22:44 Total as RXd

Improvement of a little more than a minute from last time. Not sure how much of this is actually due to better conditioning rather than better pacing.

Broke all rounds up much more strategically this time, being careful never to completely exhaust my muscles in a set.

Pull-ups: 9:30
Pushups: 4:52
Sit Ups: 5:42
Squats: 2:40

I think breaking 20 minutes is a challenging, but realistic mid-term goal.

17:21......1:58 improvement over PR....

This time: 18:45
Last time: 25:13

Instead of doing all 100 and moving on, I did 10 sets of 10. Much less rest, kept heartrate up. Don't know if I should have done each exercise before moving on.

cfwu x 2
Crew Fitness Challenge
21, 15, 9 - 10' wall ball w/ 20# and row 500 m ea set - in 9:03
1st time through.

First attempt at this workout. Took 22 minutes and I did 50 pull-ups and 100 for the rest. Couldn't finish pullups cuz no assistance.

19:06

Jumping pullups (all)

Time: 23:40

26:45. Only 65 pullups overall; did 50, did other exercises, then returned to do 15 more. Most pullups strict, some kipping with feet off ground.

1st round as perscribed with strict PU, chest to ground PSHUP, unanchored full situp, and full depth squat 20:30

2nd round 1/2 as perscribed 8:47

Last time: 48 minutes. Pull up set halved to 50.
This time: 36 minutes. As Rxed!

The secret: someone posted somewhere about doing 2 reps every 30 seconds for 25 minutes. Thank you whoever you were! This was the most pullups I've ever done in a single workout.