First date with Angie. I think I'll do some swimming along with it.

Love the license plate. And nice sunglasses.

Bring IT!

quick question, are you supposed to partition these or do one set at a time

Can we do 25 pu, 25 su, 25 pu etc.?
Or do we need to do all of one excersize first?

It's (obviously) permissible to break up the individual exercises into sets (i.e. you don't have to do 1 set of 100 pullups...you can do 5 sets of 20 for example)

BUT

All the reps of a given exercise are meant to be completed before moving on to the next exercise in order to truly be an "official" or "as Rx'd" Angie.

IIRC

GOOD WORK SEMINAR ATTENDEES!

It was a pleasure to meet you all, 'cept for you Wolf.

-D.

Thanks Matt!

1st time with angie....
....this is going to suck like it has never sucked before...

you got that right!

hey i thought this was post to be hard man your better than that

Angie baby, you're a special lady...

19:03 as rxd

First ever day with Crossfit!
100 pull ups - joking, right? So - not as Rx, but chins 4X10, press ups/sits/squats 10X10, 12 minutes

Ah, Nick, Nick, Nick (#14)

No joke I'm afraid. Not too many people could do the 100 pull-ups in one go without stopping, but yes the intention is you do 100 pullups (10 x 10 or whatever break-up you can manage) THEN do 100 pushups (broken as required) THEN 100 sits THEN 100 squats. Kills the time compared to doing say 10 pulls, pushes, sits and squats, followed by 10 more of each and so on to 100.

Crossfit - "Forging Elite hotness"

Angie later

18:45 as rx'd
1 min slower than back in Feb. Could be because someone decided to work in on my pull-up bars. I know. Excuses, excuses.

15:18, 15:00 last time (PR on pulls ups - 5:56)

On the exercise link, there seems to be many type of squats. What kind should we do?

#19 Jeff,
If you're looking on the exercise link, Do the Air Squats

Second Question :):

I'm looking at these times, and I think it'll take me as long to do the pullup portion as it did for you guys to do the whole thing! I can do 10 pullups at once. Any tips? 20sets x 5? Or should I decrease it to something more managable--say 50.

What kind of pullups, too? Overhand or palms facing towards you?

I moved some heavy lockers around this morning before tackling "Angie". She's a bitch. 21.48, not bad considering. I think the 100 pull ups really slowed down my push ups. I felt wasted!

Jeff,
There are many ways to do the pullups.
I find kipping is the best, but if you try that and cant do anymore you can do jumping pullups (jump up as ur pulling yourself up) or negatives. I prefer overhand, but you can switch the grip thorought the 100. 100 seems like a lot, but I'm sure you can get them all done.

bw 90,1 kg
Angie 20:26 min as rx#.

Last ime it was 22:46 min with 30 jumping pull ups. This time faster without 'cheats'.
Extra: tube trainer shoulder rehab, ring play, push ups, rows, holds etc. Inspired by the site fitnessanywhere.com found on messageboard.

happy healthy training

BW: 173
CFWU X 3 sets 15 (except PU's and Sit-ups)
"Angie"
Time: 18:01

12:10

18:34
6/4/5/3:34

Total time 20:03

Pull ups 19 (dead hang, consecutive (pr)) followed by 81 jumping (4:30)

100 Pushups broken into 40-20-15-15-10 (4:45)

100 Situps broken into 40-30-20-10 (5:00)

100 Squats broken into 50-30-20 (4:45)

Great to bang it out early!

22:03 about 2:30 faster than last time. Used assist machine with 30 kg again.

As Rx'd
10:35 Pullups
14:28 Pushups
19:53 Situps
23:20 Squats(Down to 20lb med ball)
Total

Bill (16) I hear you...after recent pictures of both Eva and Nicole, "Forging Elite Hotness" should be the new motto.

Last time I broke Angie into sets of 25. Today I think I'm gonna complete all 100 of each before moving on. Expect it to take much longer but really want to make it to the "as rx'd" club even if I have ridiculous times

Angie you and I have a date with dystany!

18:45

Exact same time as before. Not as rx'd...did 10 sets of 10 each. Didn't have time to do each exercise and move on. Same time from before, BUT my pullups were jumping instead of feet anchored.

"My" Angie:
100 dead-hang pullups w/10lb. DB between ankles
100 pushups w/feet elevated ~18in.
100 situps
100 squats
Time...17:53.49

Greetings from the beautiful city of Vancouver BC. I'm stuck here for the week (damn work). Gonna try to visit the fine folks at CF Vancouver while I'm in the neighborhood.

I'm dying to find some people to for a crossfit group in Houston, TX.
Anyone... Anyone there????

"Angie" as Rx'd

time : 20:15....1:36 improvement

finished with a 7k run

As Rx'd

31:38

Will tackle 5K today at lunch.
Johan (#24): pretty cool site! Interesting way to do assisted HSPU. Wonder if the handles are close enough to rings to be a substitute (a little expensive, though). May try that. Is the tube trainer for shoulder the device you wrote about?

Darrell

"Angie" for the first time
travis rob
pull 18:07 last 25 w/ assist 16:59 last 6 w assist
push 22:00 20:42
sit 28:00 very ugly 26:22
squat 32:40 good n' deep 31:10

thought my hands were gonna fall off on the pull ups, and couldn't catch my breath on push-ups, sit-ups were very ugly in short sets, and the squats turned my legs to rubber, all in all a damn good workout.

Angie at BWT of 275#

subbed jumping pullups with some jump to negs at the end

31:09 (over 2 minutes better than last time)

Nicely done Kegger. That's a good improvement.

100 pull-ups
100 push-ups
50 abmat situps
100 squats
50 abmat situps

25:00

rope climbs: 6 arms-only, 1 two-rope climb (PR)

Crossfit Plano

Push-Ups 50x2
Sit-Ups 70, 30
Squats 5x20 with 35's on the Bar

I skipped pull-ups and went for a 3 mile jog, 8 min. pace. I will do pull-ups tonight. This is my 3rd WOD and my legs are on fire, this is the best feeling in the world. I have been working out for a while and never had this good of a feeling, and I have only been doing this for 3 days. I am hooked.

Monday 060515
"Angie"

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

Post time to comments.

PU 2 x 10, 16 x 5 17:30
PSH 25/15, 6 x 10 9:00
SU 2 x 50 4:05
SQ 4 x 25 3:30
34:05

16:27 as rx'd

21:30 as rqd

Did a slow 5k this morning-fighting a cold

15:18 - kipping pullups, HSPUs nose to carpet with complete elbow extension, situps loosely anchored by a pair of kbs, squats to 11" block.

HSPUs in place of pushups; HSPUs don't aggravate my shoulder.

26:06
Partitioned kipping PU 20/15/5/5/5/5/5/5/5/5/5/5/5/5/5 sec rest b/t
Partitioned PSU 50/25/25
Partitioned situps 30/15/15/15/15/10
Partitioned Squats 50/30/20
Not more than 45 sec rest b/t
AVG HR 136

Kelly...HSPUs?!?!?!

1. I admire the hell out of you.
2. I hate you (just 'cause I'm jealous as hell).

Amazing Kelly!

Just let it be known that I HATE PULL-UPS!!! Anyways, I did 50, then had to stop and go to push-ups, and just decided at that point to break them up. My arms were screaming, but at least I'm improving :). TT= 25:00 and then finished with some fartlek sprint intervals to "punish" myself for breaking up.

20.24 as rx'd

Angie 44:38
As Rxd
100 Pull Ups (5 good, 95 Almosts & Negs)
100 Push Ups
100 Sit Ups
100 Air squats

My CF Guru says Neg Pull Ups are good for me. If thats true then I will live a long, long time, 'cause I'm gettin' plenty of Vitamin "N".

Just to know, I did do 100 pull-ups, I just had to break them up after I hit 50 and didn't quit completely...

Last Angie: 28:20 as rx'd. This Angie: 22:01 as rx'd. Max pullups went from 12 to 21 in the same time span. Crossfit is the shiznit.

As Rx

22:21 with a 200 yard sprint between pullup station and pushup station!

21:53, as Rx'd

Angie in 28:47
Some reverse grip on set of 10 ea. PU's (blew up a callous)
Push ups 25 and then 10's - tried to limit rest to 10 sec. in each group.
Sit ups mostly AF style , but about 20 were cross chest - my sit ups are weak! Burned a lot of time.
Squats - to ball, 25,25,25,25

13:29 (:27 slower than last time)

afterwards
BP-185lb.x3x10
OHS-75lb.x3x10
KB swings,snatches,front squats, and windmills

15:56
pullups kipped 30 then whatever (triceps still hurt from weighted pullups) 5:46
pushups 40/15/15/15/15 2:32
situps unanchored abmat 40/then whatever 5:13
squats ATA 40/then whatever 2:25

23:37
as Rx'd

As rx'd: 21:47

23:52 as rx'ed

Posted a time of 26:37.

First time with the Angie workout.

100 pull 14:08
100 p/u 5:15
100 s/u 3:42
100 sq. 3:32

Must continue to work pullups and time should drop considerably. Great workout.

Angie= 19.04.53

1 minute slower than last time..
wu 10 minute bike

pullups
35(pr) 20-10-10-10-10-5
9.11.76
pushups
50-20-30
3.20.72
situps
100
2.50.53
squats
50-50
3.41.52

"Angie"...21:16.48
Kipping pull-ups, sit-ups 1/2 GHD- 1/2 abmat

Third time with Angie. Dropped just over 2 minutes each time using same significant gravitron help as previous tries. And this time I don't even feel sick.

34:00

I don't see many 30's posted, but I'm happy with my progress.

...and what a beautiful "frontal plane" it is...

5K run 1st...then Angie 39 min. I'm a wuss.

31:28 as RX'd
2.5 mile ruck 45lbs 38:25
BW 220

100 pullups are always a challenge. They take about 25 minutes and then the rest of the workout takes about six minutes. Does that seem right to you?

Anyway, the elbow's still giving me fits. I had to lose one of my grips (palms out) after the first thirty. That slowed me down considerably.

Thanks Coach!

-Dennis

crossfit@rawc.org

Age:42, Wt:179, Time:36:37

Pull-up: 15:53
Push-up: 7:18
Sit-up : 8:32
Squat : 4:54

Pull-ups were 7 hanging + 93 jumping. A rosin bag would have been nice, since I was feeling blisters starting after about pull-up number 30.

51 y/o 150 lbs. 5th wk CF
First Angie, wow!
Did em all in 47:24. Pull ups done in sets of 10, then 5, then 4, then 3. Push ups in sets of 25, then 15 then 10, then 8. Sit ups in sets of 33. Squats in sets of 25. Long breaks between sets.
Need work on my endurance. Still sweating 1 hr. after workout.
Thanks CF for showing me how to amp up my metabolism; very helpful when you get past 50 years old.

Angie Sort of:

100 pullups + 10lbs (all kip)
100 pushups off 18" bench
100 18" box jumps
100 decline sit ups (45ish*)

21:32

44:40 which is 5:30 slower than before. I'm bummed.

Matt

I like the casual "subbed HSPU for pullups". Between yours and Kelly's I felt obliged to add a little something.

Bill

I meant "SUbbed HSPU for pushups" off course.

As Rx'd
05/15 ******** 03/24
10:35 pullups 11:12
6:08 pushups 7:00
3:59 situps 4:16
5:15 squats 3:04

25:58 total 25:32

squats A2A this time

15.21
Very good.My attitude was the difference I think.

Saturday's WOD
BW 187lbs

Used 135lbs barbell for CJ & 45lbs dumbbell for pullups.

26:14

That'll wake you up in the morning!

Got to pullup number 77 at 17:00, pulled a muscle at the base of my neck. Ouch! Ended the pullups and skipped the pushups.
Finished with 100 leg lifts (couldn't sit up)
and 100 squats.
I am applying ice and hoping to heal quickly.

Hi all,

Kelly, most impressive...

Workout as follows (modification of Saturday's)
{DB clean and PP (40#er's; hang above the knees)x12; Walk 180'; Pull-upx14; and Walk 180'}x8 (no interruptions).
Duration 20:23
Until tomorrow...

WOD-19:48

as rx'd 15:27 better by 7 seconds.

As RXed.

Total time: 17:48 (approx)

R1: 5:52
R2: 4:42
R3: 5:03 (approx)
R4: 2:11

Rounds split as follows:
R1: 10x5-8x3-6x4-2
R2: 10x5-8x4-6x3
R3: 40-20x3
R4: 100

Previous time was 19:37, so improvement of about 1:49.

Hit the wrong button on my stopwatch and ended up stopping it for about the first 30 sit-ups, so added 1 minute to sit-up time.

Improved time on everything except squats, where i dropped by 2 seconds. Had 0:24 improvement on pull-ups and 1:24 on push-ups.

Rounds less broken than previous Angie.

Alternated palms away and palms facing on pull-ups.

Sit-ups done on AbMat, unanchored.

11:40

31:58, with all pull-ups after first 10 assisted and broken.

Wow, are these "motivational posters" avail in say 24 x 32 to mount on our workout room walls? Does crossfit have a calender of lifts? very sore this weekend, so trying to console myself saying that 3 w/o my first week is a good start and it will get better from here.

Dan - age 37, bwt 249

Sad, sick little "Angie"
100 Gravitron pullups (95# assist) broken @ 14:45
100 pushups 20/15/10/10/ etc. 11:42 (26:27 running)
100 situps (AbMat, feet loosely anchored under seat) 8:45 (35:12 running)
100 broomstick squats (8:24) TOTAL TIME = 43:36. Jeepers do I have a ways to go!

Tauria

100 Gravitron pullups (70# net on first 10, then 55# net) broken @ 10:34
100 knee pushups 6 sets of 10 then mostly 5's 8:19 (18:53 running)
100 situps (AbMat, feet loosely anchored under seat) 30,20,20,15,15 @ 7:05 (25:58 running)
100 broomstick squats (9:54) TOTAL TIME = 35:52.

Pull ups the most difficult for me 210#. palm up and down sets of 7's , 6's, lot of 5's and 4's 14 min
Push ups modified with nuetral, wide and narrow position, as well as staggard (one in front of the other) 10x10 12 min
Squats 50x2 3 min
sit ups on ball (oblique and straight) 3 min
32 min.

# 80 Afrantz
Ice and Alieve!

Pullups are what slowed me down the most. As rx'd.

14:50

New to Crossfit, and I have a quick question (with myriad more to come I'm sure): What is the logic behind a "Kip" pull-up, and using moment to get above the bar? Isn't that a "cheat rep" compared to a strict, traditional pull-up? Thanks....looking forward to a daily beating.

Obviously I'm illiterate....meant to write 'momentum', and not 'moment' in #92. Thanks.

27:29

All sets broken pretty badly. I know I'm down by 10 min, though.

27:42 did better last time...Tooo much fun this weekend:)

high school gym class workout! 22:50 as rxed.

Before morning PT formation:

Angie as RX'd: 19:30.

After formation:

Yesterday's 5K, 24:00. Had a good pace first two miles. Started feeling the squats on mile three.
3.1 miles at 24:00 just under 8 minutes a mile, I'll take it.

2.5 Miles/25:00

Andrew #92-- http://www.crossfit.com/discus/messages/22/9021.html

Angie WOD 11:11

Yesterdays 5k 18:28

WU rowed 1000km 3:48
bwt 225
Angie as rx'd
27:35
first time with Angie
need to work on pull ups

First Angie...if you can call it that:)
Pullups 20x5, first 30 assisted (feet in a bike inner tube girth hitched to bar) and next 70 negatives 20:00
Pushups 10x10 on knees 10:00
Situps 10x10 toes under couch 9:00
Squats straight through 5:00

Total time 44:00...long ways to go, but this is only my second true WOD

19:46

4x15 each
2x20 each

Thanks for the fun!!!!

19:59.72

100 pullups 9:00
100 Push-ups 3:00
100 Sit-ups 6:00 (needs work)
100 Squats 1:59

New PB, old 20:36. I spaced out the pull-ups which helped...11,11,10,10,10,9,9,8,6,6,5,5. Coming back from ankle surgery.....so this was a perfect match.

Hey-

Jump rope 5min warmup

WOD Angie 25:16

HSPU, Jump rope-10min, Heavy bag work, another jump rope-10min, 4 x 250m rower, L-pullups.

I had one of those interesting moments at Gold's today. While on my 3rd set of 10 pullups. Two lumpy dudes came over to tell me that I was going to hurt myself doing pullups that way. So I stopped my watch and let them demonstrate how to do strict dead-hang pullups. I told them that I was going for 100 pullups and I'd take em any way I could get em. I showed em kipping PU and I showed em L-Pullups. They though I was wrong about the kipping, but I gained their respect with 5 real nice L-pullups with my legs straight, feet high, my head and shoulders above the bar.

Anyway, its fun to be the new guy at a gym when things are going your way.

Good luck in your training,

-K

First time with Angie, can't say I'm looking foreward to ever meeting with her again but I'm sure I can do better than this outing.

23:02 as rx'ed.

I was just dragging me arse the whole time.

Did Angie-lite

50 body rows
50 press ups
50 sit ups
50 squats

12:17

21:38 as rx'd

Pull-ups 8.21
Push-ups 5.32
Sit-up 5.13
Squat 2.32

Time: 28:09

Dead Hang pull-ups/hands facing away

35:56 as rx'd except I used ring pull ups instead of bar

17:42

60 pullups (intense headache stopped this exercise)
100 pushups, situps and squats

BW 193lbs

65 pullups (15/10/10/7/8/5/5/5) sore shoulder still
100 push-ups (25/25/25/25)
100 situps (25/25/25/25)
100 squats (25/25/25/25)

Time - 18:34

Rob: 14:34 as Rx'd; Tabata method.

Colburn: 25:11 90# pull downs, 65# Bench press; Tabata method; 2nd CrossFit WOD.

"Angie"

For time:
100 Pull-ups, kipping, broken
100 Push-ups, broken
100 Sit-ups, unanchored, broken
100 Squats, broken

Total time = 31:19

Notes: First time ever doing this with all legit-pull-ups. Severely broken sets of pull-ups, but all legit.

060515 33:34 (060220 29:35; 051103 = 38:35; previous- 35:58]

100 pullups (11:41; 17:58; 15:36): 25/8/7/5/10/7/6/5/7/5/5/5/5
100 pushups (6:02; 6:32; 6:46): 30/20/15/15/13/7
100 situps (7:12; 8:56; 7:27): 25/25/25/15/10
100 squats (8:39; 5:08; 6:19): 15/15/15/15/10/10/10/10

pullups kipped; situps anchored; squats to 20 lb Dynamax ball and focusing on form - rehab of knee. Everything faster except squats - so, progress of sorts!

Unbelievable!!! Time=42:17 Age: 52
The pullups took 22 minutes.
Ripped a big piece of skin off my hand.
Need to learn how do kipping pullups I guess.
Wow! am I weak at pullups or what!

1st Angie

100 Pullups 14:42------Palms away and neutral
100 Pushups 9:42 / 24:24 ------ Wide and narrow hands
100 Situps 9:27 / 33:51------- Heels hooked over bar
100 Squats 4:41 / 38:32 ------- A to H

The pullups killed my pushups. Situps are always kinda weak.
I think, because I have to break down my sets in the first three, that I break the squats down too much. I set a goal of 25 in my head and completed it but I could probably have done double. Realized this at the end of my third 25 and fought all to way to the finish at 100 total. Blew me out. I'm sure it would have not been as effective if I had finished with two broken sets of 25.
An underated aspect (by me at least) of Crossfit is the mental toughness it develops.

CF family, need help, advice, guidance, etc.

Have laid off pull-ups for over 3 wks due to pain in upper forearm/elbow area. Decided to try them again today w/ Angie (intended on doing about half pull-ups/half pulldowns) Got to about 5 and had to quit because of pain! Do I need a longer lay off, go to doc, etc???

b/w is about 200

Finished Angie w/pulldowns for pullups
100 pulldowns- 6:04
100 push-ups- 12:15
100 sit-ups- 16:45
100 squats- 20:43

Was much harder than last time when I broke it into alternating sets of 25. Feel like I'm really missing out not being able to do pull-ups. Would appreciate any wisdom. Thanks

As RXed;

34:24, almost half spent on Pullups

Had no intention of doing this WOD after I checked this AM. Inexplicably found myself at the gym staring at the pullup bar, saying to myself "Get after it,boy".Total time 36 mins. Just happy to finish as Rx'ed.

24:33-"as rx'd" for the first time. I broke it up in the past two times I did it. Time was a lot slower, eight and a half minutes. But at least I did it right.
100 pullups-(9:15)10x10.
100 pushups-(@13:35)20x2-10x8.
100 situps-(@21:50)10x10.
100 squats-50x2-finished @ 24:33.

19:03 Finally broke the 20 min mark (20:28 last time)
plu 5:50 (7:01)
psh 11:28 (13:05)
su 15:50 (17:20)
sq 19:03 (20:28)

as RX'd:

21:12

pullups:20x5
pushups:25x4
situps:50x2
squats:50x2

I was at least 2 mins. off PR but,wasn't going for time today, going for completion, was hung-over from too much wine at mommy's day dinner...I know excuses are for losers...

21:34 as rx'd, down 10:19 from last time!!! I couldn't be more psyched - thanks for a great workout forum coach!

pullups: 9:10 vs 13:37

pushups: 6:05 vs 6:14

situps: 4:51 vs 8:33

squats: 2:28 vs 3:29

All sets still broken, but not as bad. Biggest diff was just sucking it up and settling for less rest, esp on situps and squats.

Legs burned REAL bad on this one at end.

oh yeah, finally met Pukie :)

HR 220 at end, down to 160 after 90 secs

27:40 ouch, close to puke'n

last time: 21:57---today: 19:02
pullups: 6:10
pushups: 5:27
situps: 4:50
squats: 2:35

First Angie as rx'd. Last time, did it Tabata style.

31:08

How about a new slogan for a shirt:

"Angie sucks; Linda blows!"

CrossFit - Get some, come again.

Nick #118

I am not a doctor, but if I had an injury and it lasted more then 3 weeks without improvement (while resting it), I would see a doctor.

Good luck

last time 35.52
this time 33.51.5 pr by 2 minutes
pull-ups first set of 10 then sets of 5 alt. grip
time:19:29 (all kipping)
pushups:40,25,20,15
time 4:09
situps:30,15,20,20,15
time:7:04
squats 50,30,20
time:3:09

3/4 Angie. Hurt shoulder. 17:14

JK

As Rxd : 35:00 exactly
Guess I'm not pushing myself in comparison to other times. Thought I was in shape until I started Crossfit!

33:50

Ben: 19:02

As Rx'd: 39:33 (ouch)

100 Pull-ups (non-kipping, full deadhang, BW 190): 10/5/5/5/5/5/5/4/5/4/3/3/3/4/4/3/3/3/3/3/3/3/3/3/3

100 Push-ups: 50/20/20/10

100 Situps: 20/20/20/20/20

100 Squats: 25/50/25

Tough workout for only my second week in CF, pull-ups took 22:44 alone. Feel a bit down comparing my time to some of those posted here but I am looking forward to seeing a big improvement next time.

Matt G style (though not Matt G time!), I decided to do this in my 10kg weight vest.
27min 49sec.

last time (without the vest) it was 15.03.

50 pulls
100 push
100 sit
100 squats

lost time

Damn! Just when you think......

As RX'd, 24:10.

BW- 210, 41 years young :-)

1st Angie - as rx'd
9.59
4.28
8.12 (been doing crunches instead of situps - no hip involvement so these were harder than expected)
2.39
25.14 tot time

39.37. The pullups are killing me!

as rx'd:

34:55

First time with Angie.

Used the rings for pulls, chest to floor for pushups, small pad on the concrete (arms across chest) for sits (slid all over the place and got a terrible wedgie), and a 10" med ball for squat depth.

17:36.

Did some barefoot running after.

Soundtrack: God Forbid.

-D.

Angie

21:42

#118 Nick - I'm also not a doctor, but I do have experience with pain in the elbow/forearm area, and thought I'd share my experience.

Doing some insane house remodeling jobs caused me to get pain in my elbow towards the crook of my arm (about an inch up from the pointy part of my elbow). It got so bad that I couldn't turn a doorknob or shake hands without pain. I tried icing it and taking loads of ibuprofen (400-600mg 3x daily), but in the end I went to the doctor and he diagnosed it as simple tendonitis, or "tennis elbow", and gave me a cortisone injection at the site of the pain. The pain immediately went away but I continued to rest it for a couple of weeks anyway to allow it to properly heal. I ended up with a couple of pink spots on my arm at the injection site, but they went away after a few weeks. So for me, rest and ibuprofen simply weren't enough to allow the tendonitis to heal. My advice - go see your doctor. I can almost guarantee that he'll put you on an anti-inflammatory medicine. Good luck.

21:09 as Rx'd BW 132.

Tommy A: 21:35

JT: 27:15

Better form and depth on push-ups and squats than in the past. Got 30 pull-ups straight to start the set... a far cry from the first Cindy in January where we were using assistance to do 5 pullups. XFit in action.

21:57

2nd time with angie ....feeling a little tired (Baby daughter born on friday haven't got much sleep since)

26:42...Still 1 min fasgter then last time

I did this workout at the local park and I forgot my watch, but this WOD took me about half an hour or more.

My scheme of each exercise seems to go a lot with Sam_M's.

23:39

25:20
800 meters 4:55

Last time 35 minutes

This time, 28 minutes

Lower weight and lower time. This program ROCKS!

Anthony (BW=180)
Notes: as rx'd
Time: 23:26 (3:29 slower than PR, first post-surgery workout)

Jodi (BW=110)
Notes: as rx'd
Time: 26:35 (2:23 PR!!)

34:00

First CF Workout ever... 52.00.75

The pullups are my weakpoint, but I didn't give in. Close to the puke.

26:45. Subbed 100 crunches and 100 4-count flutter kicks for the sit-ups. 11:09 for pull-ups, 6:28 for push-ups, 5:23 for the abs, and 3:45 for the squats. This was my first time with Angie, and I am looking forward to the second date.

CFw/u
Angie, last 25 pullups jumping,
squats to Dynamax, feet anchored for situps,
knuckle pushups

23:30

You can't say we never tried....

Have a great day everyone.

28:07

switched to 110 lb lat pulls after 7 pullups :-(

Hello-
I am new and this was my first WOD.
Here's how I did.
Pullups (Deadhang) 20/3/4/2/4/4/3/3/2/3/2/2/2/2/3/3/3/3/4/3/2/4/3/2/3/3/2/2/2/1/1
Pushups- 40/20/15/11/6/8
Situps- 26/27/15/15/13/4
Squats- 55/25/20

Total time 39:17

Afterwards I fought real hard to keep the puke down.

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

1st 50 pullups were kipped in sets of 5-6
2nd 50 were jumping pullups

The 1st 60 pushups were done with 25lbs in the weightvest. (Sets of 10's and 5's)
The last 40 pushups were doen with 15lbs in the vest

Situps: Four sets of 25

Squats: Four sets of 25 with 15lbs in the vest

40:21

25:44

-pullups
10 x 5 sets, 5 x 20 sets
-pushups
40/20/10/10/10/10
-situps
40/20/10/10/10/10
-squats
50/20/10/10/10

24:00
pullups 11:01
push ups 4:37
sit ups 4:27
squats 3:58 to 8' ball

Thanks for the incentive fellas. 45 secs better than last.

19.41 as rxed

"Angie"
As rx'd: 31 minutes. Last Angie was 36 minutes.
Did the bench press, 95 lbs., instead of push-ups.

22:43
Jumping pullups
knee pushups
crunches
air squats

27 y/o 170 lb 5’10” approx 12% bf
Warm up: cfwu-pu-dips
100 Pull ups: 10-6-5-5-5-5-5-4-4-4-4-4-4-4-4-4-3-4-4-4-4-4
100 Push ups: 20-15-10-10-10-10-10-10-5
100 Sit ups: 20-20-20-20-20
100 Squats: 25-25-25-25
Time: 1:02
Previous time: 54:48 with 50 regular, 50 jumping pull ups, I was happy to get them all in there as rxd this time. ;-)

30:10. Sub'd hollow rocks for situps due to a hip injury. Otherwise as Rxd. Pullups were done at just over 10 mins! Pushups with blistered, torn hands is no fun.

Angie always reminds me, along with, well, all the rest of the WODs, how much farther I have to go.

100 pullups, pushups, and situps-- 30:17
NO SQUATS (for various reasons)

pullups mostly in sets of 5, kipped, various grips, 0:00 to 13:09
pushups to 22:34
situps, toes anchored, arms crossed on chest, to 30:17

32:35 as rx'3d.

Down from 35:38. bummed I didn't break 30.

12:41 as RXd

I JUST GOT MY FIRST MUSCLE UP!!!!!!

and after three days of torture at the Cert none the less!

Thanks Coach

18:17 as Rx'd

Angie, You are a nasty girl!!!!!!!!!!

25:16 as rx'd

17:57

as Rx'd

25:44

first time I've done Angie without a single jumping pullup. It hurt my time, which was 22:50 before but I'm psyched I finished!

No "Angie" today. Long weekend and have been wanting to do some DL's. So I chose to dance w/Diane. Very slow, but good w/form on the DL's.

Get some, GO again!

21:43 as Rxed, which is about a 2:15 improvement from last time (November 2005). Pullups were the weak link today. First set was 25, which is not quite PR land.

Tariq

Did dead hangers today on the TAPS bar
21:15

19:20 as rx'ed. I broke the pullups on the 10's, pushups on the 25's..sorta...and I foprget the resr. Yesterday's WOD: subbed a 15k bike:23:52. My first post in a week; I've been nursing a creaky back and dealing with crises at work. Good to be back in the saddle.

as rx'd 37:05
all kipping pull-ups for the 1st time
pretty sloppy....but better than ever!

77.9kg, 10.3%
19:44 (PR by 7 seconds).

23:00 as Rx'd

Pull up's were on an I bar beam so fingers were sore by the end.

20:11 as Rx'd (down over 4 minutes)

Pull-ups took 9:53... down over 4 minutes from last time, started off with 30 consecutive reps

23:53 as rx'd
9:55 pullups 5x20 on back of apartment stairs
5:20 pushups 20,20,10,10,10,7,8,6,5,4
4:00 situps 20,20,20,15,15,10
4:38 squats 20x5

Time 28:10 as rx'd. I kipped up hard on the last 30 pull ups. did them as sets of 5.

39:14 as rx'd

Pull-ups seemed to take forever, kipped a lot of them, alternated between over and under-handed grip.

The thing I love about CF is that it doesn't just show me I'm out of shape, it shows me just how out of shape I am, and that means I can only improve from here!

Kt and Ali: 5 sets of 20 in just under 21 minutes.

Good workout, expecting to be dang sore tomorrow! Lovin CF!!

Brandon : 41:27 1st time as Rx'd!! Before, PB was only 50 real Pulls (would do 50 jumping) Was only 18 sec slower this time, but did all 100 pulls.

Julie: 33:30

25:43

"Angie"
Dead hang pull up
Pull push-up
unanchored full sit-up
full depth tabatha squat

18:04

2:26 improvment

as rxd: 19:38
training board used for pull ups- stuck with juggy holds that ripped up my hands.

pretty sure that was faster than the last but have not checked my records yet. also a little tired

today i had another trainer at my gym try to come up with a workout to break me. i call it the "jeff-ina." takes two bars to set up, one for squats, and one for clean&press and bent over rows. total of ten rounds 25 second rest between each round.

rounds 1-3

40 jumping jacks
16 pushups w/extension of one hand towards the celing
20 squats 135lbs
20 squats body weight
8 clean&press 95lbs
10 bent over rows 95 lbs
10 pull ups

4th round is in reverse
10 pull ups
10 bent over rows
8 clean&press
20 squats
20 squats 135lbs
16 push ups w/ extension
40 jumping jacks

rounds 5-8
12 dumbbell thrusters
10 curl and press 35lb

rounds 9-10
1 min of mountain climbers
10 bodybuilders (similar to a burpee)
25ft of wheelbarrels

all in all it took me about 22 minutes to complete the jeff-ina. it is pretty fun. i am going to keep working at it, probably refine it a little and add some sprinting to the mix.

get some, go again

Wearing 23 lb flak vest
pullups 10 sets of 10
pushups 35,35,30
situps 40,30,30
squats 35,35,30
time 20 minutes 19 seconds
followed by 200 4 count flutter kicks

21:59-another PW. Ring pushups.

19:30. PR by 4 minutes.
Been Crossfitting for 9 months, but this is the first significant improvement in the last three. Credit the Zone, which I have been on for a week. Vegetables are good for you: Who'd of thunk it.

as rx'd:

kipping p/u: 20/20/20/15/15/10
psh, s/u, unweighted squats to parallel: 100 at a pop
30 sec rest between exercises:
11:31

33:00

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

AS RX'd

13:37

*************************************************

Start to finish as rx'd 29:53.

*************************************************

24:28 as rx'd
3 minute improvement from last Angie!

2.5 hours of cardio and 50 mins for Angie. I have a ways to go.

Anthony & Joe

24:15 for Anthony, took 2 minutes off last time and did legit pullups this time instead of jumping doorway pullups.

Joe came in around 24ish, wasn't watching him time close enough. First time doing Angie, quick improvements to follow.

Have a great day everyone!

Age: 25
Weight: 185

Warm up with random stuff and then...
WOD: 16:22 as rx'd

Sit-ups slowed me down, actually.

Anyone else here from FT Benning? Email me!

Screwed up my stopwatch.

Pushups in sets of 10
Situps in sets of 20
Squats in sets of 10 (legs are sore after the 5K hills yesterday).
Did 100 body rows instead of chins (my elbow is still bad)

First upper body WOD I've been able to do since I broke my collar bone 2 months ago. My arms were shaking afterward. 39:10 as Rx'd

bwt: 155
height: 5'5
age: 14

As Rx'd
19 flat

35:37 (6:24 faster than last time)
pull ups broken sets 1st 20 a mix of regular and kips, the 40 on gravitron at 50 lbs assist, and remainder were jumping/negative pull ups, last time they were all on gravitron at 60 and 80 lb assist; all else as rx'd all sets broken
HOOAH!!

18.13
as Rxed

22:50 Broke into five sets of 20. About 2 1/2 minutes faster than last time.

Olivia: 32.20

Pull ups kipping and jumping
Pushups on knees
Situps with feet anchored
squats

JM: 24:13
DK: 22:23
as Rx'd

Group Moffett

Completed the WOD in 31:23:38.

100 Pullups (half regular/half jumping)
100 Pushups
100 Situps
100 Squats

Oro, you'd be so proud of me; I stayed upright the whole time!

Can't squat b/c of injury

Pullups 12:33 (9:37 improvement from last time Nov 05)
Pushups 11:28
Ab Mat Situps 8:04

Total 32:05

24:35 as rx'd
age: 49
bw: 160
15 minutes faster than my last Angie in March! Second full month on Crossfit and am extremely grateful to Coach and everyone that makes this incredible international competition possible.

My first time with "angie" and my fourth CF workout. So:
35 pull ups, kipping, 10,10,5,5,5
75 pushups, 15,15,15,10,10,10
75 sit-ups, 20,20,20,15
50 squats, 20,20,10 tried really hard to maintain form on squats, slow and a-to-a.
i didn't even bother with time, just wanted to see how far I could go. BW 234# why did i ever let myself get old and soft

17:38
non-kipping pullup station
situps anchored

Jen: Sub 30# Assisted Pullups 21:40
Paul: 24:03

32:48

First time with Angie. Only a couple of times in my life have I ever felt like my triceps were going to fall off. The famous 'horse shoe' began to burn around push-up #30. Needless to say the pull ups took just about all my upper body to complete.

Angie kicked my ass! Gotta love it.

27:30

I have done it quicker before but I did more pullups w/o jumping or assistance this time. I do good till about 50 and after that I start slowing way down.

Hmm... not too good.

6'4" tall, bw 210 lbs

50 pull-ups, heavily partitioned
50 push-ups, likewise
50 sit-ups, 5x10 (full sit ups on incline board, straight back, hands at temples, elbows out)
100 air squats

27:30

pull-ups are definitely my weakest area, but push-ups aren't great either. But it looks like it's not uncommon not to do the full 100, so I don't feel too bad ... have only been doing crossfit for a couple of weeks, and then not with perfect attendance. Can feel myself getting better, though.

Just started with CrossFit and I must say it is awesome. Struggled with the pull-ups badly but was able to beat the rest of Angie hands down.

26:32

19:57....although I feel as if I was doing the workout with Kelly Moore she would say...
"that one doesn't count"
"That one doesn't count"
"sorry that one either".....etc...etc

Warmed up with an hour of flat water paddling:

25:45 as RXed

Pull-ups dead hang
push-ups on paralettes
ab-mat sit-ups

pass the kool-aid

ratt

Work out as r'xd except added weight on pullups and pushups and I cut off 6 mins from last time!

BDW: 180lbs

Pullups - 20lbs for 50, other 50 no weight
Pushups - 25lbs for 50, 50 no weight
Situps - r'xd
Squats - r'xd

Time:l 23:59....PR!!

Everything broken
Pullups extremely broken (took up almost half the time)
Next time need to do 100 squats in a row

29:09

Angie

100 pull ups - went for max during 1st set and got a new PR - 39. Felt like it really slowed down my overall time, but it was worth it!
100 push ups
100 ab mat sit ups
100 squats

As Rx'd 24:30

bw 181
time 7:11

All sets broken.

The pullups killed me today. I was tired from traveling.
Felt good on everything else.

After angie I added 400 flutter kicks and 100 HSPU's to comlete the Seal Quest in 14 minutes.

I went from 9:45:50 last time to 7:11, a 2:34 second improvement plus I was dead tired! Had to sub crucnhes for sit ups dur to a crowded gym.

26:05 3 seconds slower than last time

BW- 226 BF- 22%

Angie broken up as circuit training:
(25pushups, 25situps, 25 squats, max pullups) x 4
only got 30 pullups(10, 7, 7, 6)...end time 18:31. first try.

Angie broken up as circuit training:
(25pushups, 25situps, 25 squats, max pullups) x 4
only got 30 pullups(10, 7, 7, 6)...end time 18:31. first try.

21 minutes. 40 unassisted pull ups.

Angie

Kay (newbie 4th workout):
approx 21 min
45 jump pull-ups
50 knee push-ups
50 crunches (sit-ups hurt my back)
50 squats
all sets broken

Che (newbie 6th workout):
32 min
100 jump pull-ups
45 knee push-ups
100 crunches
100 squats
all sets broken

15:57 as RX'd
Afterwards I did pistols 10-10-10 alternating, and was able to hold at the bottom 5 seconds at each rep. So, Angie was a doll, but the pistols were even more satisfying.

CF COB Speicher
CPT H 16:00
LT F 14:40
as rx'd

27:49 as rx'd.

22:30, down from 29 in Feb.

Mixed yesterday's and todays workouts
50 Deadhang pullups (finger not ready for kips)
100 Pushups
Ran about ~5k
100 Situps
approx. 50 minutes.

First time with Angie, saw it in the morning but wasn't able to get to it until tonight. I actually looked forward to it all day... it's been a stressful week and these WODs have really helped.

Since I'm new to this and taking it slow, I scaled it to 50%:

50 pull-ups, assisted with theraband
50 push-ups, inclined (the easier kind)
50 sit-ups, full range, unanchored
50 squats, just past parallel (slowly working toward better depth, knee is fine with it so far)

All sets broken, something close to 10-10-10-10-5-5 for each.

21:27. The pull-ups and push-ups really nailed me, but I could have done more sit-ups and squats. Next time!

First time doing "Angie"
As Rx'd in 33:54

Completed in the 23 minute range but had to deal with the Ballys crowd. Working out in a gym out of town is a pain. Actually had someone trying to lecture me on how to work out while I was doing Angie so that actually probably slowed me down a little. Want to break 20 next time out.

J-~20min
Pull Ups-10,10,10,15,10,10 Feet supported
Push Ups-30,30,20,5,5,5,5
Sit Ups-33,33,34
Squats-33,33,34

M-Unk Time
Pull Ups-4 Good,25,25
Push Ups-50,50
Sit Ups-100
Squats-100

angie
100 pull-ups (asst green band)
100 push-ups
100 sit-ups
100 squats
ht 6'5" bw 350#,s
Time: 29:42

23:00

PU's: 30 Kips; 70 Jumping.
PUps: 30,15,15,10,10,5,5,5,5
Sit-ups: 30,15,15,15,15,10
Squats: 30,30,40

21:14

pullups - 9'03 (assisted with green band)
pushups - 3'44
situps - 4'56
squats - 3'29

12 seconds slower than last time overall; PUs slower by a minute.

1/2 Angie - kinda:

25 ring PUs (didn't think of doing jumping PUs; next time if necessary. Don't have a bar)
50 parallette pushups (broken sets)
50 situps (anchored, broken sets)
50 squats (broken sets)

22:07. Pathetic, I know; I'm new and I seem to hurt myself every time I go after it. I'll work my way up.

bw 165#

as rx'd 14 min and 50 sec

I did this workout 15 minutes after I did Fridays C&J and weighted pull ups wo.

Chris:
Half Angie today. 7:23
Need sleep!

Julie:
Half Angie, jumping pull-ups, knee push-ups. 10:27

Angie as Rx'd 25:13. Slower than first date with Angie but, pullups were unassisted (mix of kips and jumps). Everything else boken but finished.

22:13

All PUs kipping (last attempt was 50% negatives).

PUs - 9:23
Push - 3:35
SUs - 5:57
SQs - 3:18

Dad & John
Ran 2km
30 supported pull ups
30 pushups
30 situps
30 squats
All broken sets = 25:00

18:00 mins

Wish more people would post times for reference purposes.

Thanks.

Dad started with 5 regular chin ups, double from Jan.

"Ouchie"

21:06

35 mins.
Pull-ups: 14 mins., all kipping w/ std. grip, about 10, then 5's
Push-ups: 7 mins., all strict, about 40, then 10's
Sit-ups: 10 mins., unanchored on mat, about 25, then 8-10's
Squats: 4 mins., all below parallel, about 25, then 15's

Felt great and thought my time would be well below my last Angie. However, it was exactly the same.
Maybe the anchored sit-ups last time is the difference, but I'm encouraged at how good I felt at the end.

team tikrit:
mfbunch: 24:11, sets broken, time break as follows: pu: 9:35; pushups: 7:45; situps: 4:24; squats: 2:25
joeyd: 22:59
the work on form continues, finally getting squats a2a, never thought i'd have the flexibility for that!

As RX'd

17:45

Non-kipping pull-ups ate up the first 9 minutes vs about 5 minutes when I did kipping last time.

Are we on our own for Tues, May 16th?

Ran the 5k and did Angie as well. Went like this
7 sets of:
5 pullups
10 pushups
10 situps
10 squats

I only planned on doing 5 sets, but felt good and did 7. Still easing into all of this, and I am starting to feel stronger.

Hard climbing session yesterday, so I was esp pleased with how good the pullups felt. Rock on.

50% Angie
~12 minutes
1.5 hours Muay Thai

Thanks!

Max Dead Hang Pull Ups: 27
3 Mile Beach Run, Sprint 1.5, Jog 1.5
Angie, as Rxd: 19:27

Good Luck to USNA Plebe Class, Cadre, and Staff. Sea Trials tomorrow, 0330 start!

As Rx'd:
15:40
Pull-ups done on ledge, dead hang.

23.42 as ordered - Cut 3 minutes off my time since the last one I think in February.

19:42

as Rx'd - 17:03

100 ring row pull ups (body horizontal to ground)
100 push ups
100 sit ups
100 squats

Time: 28:12

Angie
Rx"d
29:00 Did not feel good at all.

Angie...one word. OUCH!

This is definitely one to give a newbie a reading on how far you have to go! You sub 20 minute folks are amazing!

Pull ups: (kipping, jumping, scratching, clawing, and ultimately...gravitron assisted) 12:13
Push ups: (were those really sets of 6 I was doing at the end?) 24:30
Sit ups: 34:21
Squats: 39:50 (it might have been 39:45 but it hurt too much to squeeze the stop button on my watch!)

Holy cow, this was a muhtha! Lots of breaks, rests, huffing and puffing, etc. Can't wait until the next time!

As rx'd

27:40

Wow, what a difference cross fit makes!

As rx'd, with pull ups unassisted and push ups (chest to floor)

Time: 20.59

Previous time was 26.09 with pull ups assisted at 20 kg.

bw 142#
15:38

16:13, as rx'd. Did stop the watch for about 2 mins at one point to conduct a for my son's pacifier.

16:08

46 y/o
5'-11"
170#
CFWUx3 (-pullups,dips,situps)

"Angie"
Time: 32:35

Performed 5 sets of 20 of each exercise.
Pullup sets broken into 2x10s
Very tough WorkOut!!

23:30- 10 seconds faster than last time. Pullups on rings, feet unanchored. Wife cranked out 200 situps and 200 squats.

Was looking at the pull-up bar for a while trying to stare it into submission. Didn't work...ggrrrr....
50 Pull ups (broken into 10 reps then five. After second set all were negative pullups)
50 Sit ups (broken into groups of 10)
50 Push ups (groups of 10 for first two sets, 5 after and modified)
50 Squats (groups of 10 love some squats. Truthfully, could have done more squats)

19:30

Could have pushed myself harder I guess but push-ups and pull-ups are already modified almost to exhaustion.

JFG

Stéphane

28.47 min

Pull up (broken into set of 5)
Push up (broken into set of 10)
Sit up (Broken into set of 25)
Squat (broken into set of 25)

35:22

pull ups killed me.

bw-201

23:31 total time
Pullups-15,10,10,10,10,10,5,5,5,5,5,5,5
Pushups-25,15,10,10,10,5,5,5,5,10
Situps-15,10,10,10,10,10,10,15 crunches,10 crunches
Squats-20,15,15,15,15,10,10

1st REAL time with this one.....been off for about a week. Glad to be back.

Time 30:26 - not a PR, should've looked at previous time (29:15) before doing this, to help motivate a quicker pace.
Pull-ups: sets of 5 unassisted (six sets), sets of 5 jumping (four sets), sets of 10 on machine (five sets)
Pushups: 10 sets of 10
situps: 10 sets of 10 (unanchored)
squats: 10 sets of 10

Pull Ups - Only did 25 "right", then negs
Push Ups - 10/10/10/10/10/5/5/5/5/5/5/5/5/5/5
Sit Ups - 25/25/25/25
Squats - 50/50

2nd WoD, and on my birthday, no less. Pull and push ups were a killer.

32:33

Damien (Post #228), you are full of it. 1.1 sec. per rep-give the world a break.

36:30

100 pulldowns w. 70# (These took forever! 17:33)
100 pushups
100 situps with feet anchored, hands behind head
100 squats

Been doing XF for about 6 weeks. I *was* feeling pretty happy about my progress, but then I read the times others have posted for this workout. Now I'm depressed.

31:06 I was pooped

CFWU x3, minus pullups and situps
BW: 165; just recovering from a bad cold.

As Rx'd: 21:46. Sets: 11:05; 3:19; 4:36; 2:46

compared to 20:53 on 02/20/2006, but those were broken up.

27:04 new pr

YO, Damien (Post #228), Your clock must be broken. A time of 7:11. Noway dude.

angie with weighted vest time 26:21

10:18
9:27
7:10
3:43

30:38, pr by 5:10

I'm one day behind.

31:53

as rx'd.

25:41 Pullups were half of the time. Cut almost a minute from the last time.

Tommy: bw:205 17:11
Billy: bw:185 14:01
Almost 10 min improvement in 2 months of X-fit.
We were tring shoot for Sub 10's as per the challenge of Crossfit North, as you can see we were waaaay off.

Angie as Rx'd

Day behind; WOD done 5/16
Shoulder-friendly Angie

Hanging-plank ring PU
Push-ups on DB
Sit-up
Squat

34 and change.

Previous time: 25
Today: 25:30 (but did 35 pullups dead hang vs 25)... :)

Hampton-

There was nothing wrong with my clock. I have done Angie a few times as well as the The Seal Quest version of Angie plus the HSPU's and Flutter Kicks. I believe that my time would have been slightly extended if I was able to use the sit up bench but not by too much.

Damian

Last time - 32:05
This time - 28:15

I broke the first 3 moves into 7 minute rounds with no rest between rounds. I was able to finish the squats a little quicker. I'm trying to avoid doing too many 40+ minute WOD's

7 minutes 62 pullups
7 minutes 80 pushups
7 minutes 82 situps
4:40 minutes 100 squats

sick again for the third time...every month lately. maybe i'll get this in today instead of just going to sleep right after work. damn being sick.

36:33 as rx'd. This was the first time I did it straight without circuiting the exercises.
Pullups: completed in 16:50 (PR for 100 pullups and first time under 20 minutes).

After doing a lovely 2hr exam about e-business (not fun) I went to gym. By mistake I did it out of sync, so it was pull-ups (on Gravitron 15kg assist), sit-ups, squats then push-ups.

I completed all except the last 50 of push-ups, I was simply DEAD! I was at around the 40min mark when I stopped. First date with a lady, I think I’ll stay a bachelor. First time I’ve done that many pull-ups which should help me get my first none assisted pull-up!

14:45 as Rx'd
New PR on this one.

34:57. Subbed 50 Reverse Hyper situps for the 100 regular situps. I'm going to get an Abmat. I didn't have a towel, and I've found I get a burn on my tailbone if I just do regular situps on the floor.

Dan, good meeting you. Everyone else as well. I'll be sending out some message.

18:01 as Rx'd

Splits:
Pull-ups = mixed grip w/kip - 6:28
Push-ups = standard - 3:38
Sits-ups = feet anchored, 1st 30 @45 degrees - 4:37
Squats = below parallel, full extension - 3:16

24:16 as Rx'd, with a big assist from jump pullups... exquisite pain. I'm ruined.

24:52
As Rx'd except
50 pull-ups + 50 toe jump pull-ups

18:20 as rx'd...

"Angie"
For time (previous 3/24/06):
100 Pull-ups 8:26 (8:58 previous)
100 Push-ups 4:35 (4:38 previous)
50 incline sit-ups 1/2 max, hands behind head 2:46 (3:18)
50 sit-ups unanchored hands behind head 2:43 (2:54)
100 Squats 3:19 (3:11 previous)
TOTAL TIME=21:49
3/24/2006=23:00

Angie
For time (first attempt)

100 pullups 10:09 (jumping)
100 pushups 5:11
100 stiups 4:03 (crunches)
100 squats 3:19
Total time 22:42

Yeah, it doesn't have to be fun, to be fun :)

1 mile @ 7.5

50 pull-ups than decided to do

5 Rounds
10 pull-ups
20 pushups
20 sit-ups
20 squats

Took around 1/2 hour

25:00 approx.
9:00 ring/bar pullups
Clock stopped 1:00 into pushups.Had 30 pushups to go when I noticed it.Looking for another time piece chewed up valuable seconds.
12:00 rest of pushups,situps and squats.
Now I know how others felt when their timer has let them down.Very deflating.

First CF workout 30:10

100 pull-ups with assist sets of 10
100 pushups sets of 25
100 situps sets of 25
100 air squats sets of 25

modified angie

25:41

50 pullups - 20/10/10/10
100 pushups - 25/25/25/15/10
100 situps - 25/25/15/15/10/10
100 squats - 33/34/33

1st wod in 4 or 5 weeks. great day to get back on track.

modified angie

25:41

50 pullups - 20/10/10/10
100 pushups - 25/25/25/15/10
100 situps - 25/25/15/15/10/10
100 squats - 33/34/33

1st wod in 4 or 5 weeks. great day to get back on track.

very modified "Angie"

100 Pull-ups - 15/5/15/10 -> jumping Pull-ups 11x5
100 Push-ups - 7x10 / 6x5
100 Sit-ups - 25/25/25/25
100 Squats - 34/33/33

A very goooood body-weight workout. Frist time I did it. This will be one of my favorites - beside Fran.

PS: I wouldn´t have made it through without the music of my favorite local hardcore band. :))

http://www.ihateyourmusic.de/musik/lofi_inferno_ep.zip (36MB)

as rxd,except last 30 pullups assisted, 27.56

btw: 45min

Late entry - gomen, gomen! (Age 46, bw 165)
16:41 as rx'd. Form could have been a wee bit better but a new PR.

over half of the pull-ups assisted...I'll get to that paradise known as the land of real pull-ups someday...

17:23

over half of the pull-ups assisted...I'll get to that paradise known as the land of real pull-ups someday...

17:23

As rx'd

19:47

21 min

75 pull up
75 push up
75 sit up
75 squat

100 Pull-ups--80# assist for 1st 25, 110# assist for next 75
100 Push-ups--chick pushups on a matt
100 Sit-ups--had to put weights on my feet
100 Squats--air squats aka bodyweight squats

23 minutes. After my pathetically slow 5K time, I'm very happy with this time.

er, even though I meant to write 32 minutes. Wishful thinking...

Yesterday's 5k - 18:03
Today "Angie" - 26:45

God I love/hate pullups.

bw 200
44yr
23 min.
WARM UP W/ A 15MIN RUN

modified due to elbow prob, no pull ups

100 press 95#
100 glute/ham sit ups
100 push ups
100 OHS 30#

Angie- lots of jumping pull ups- about 30 dead hang(broken into sets of 10 & 5; jumpers in sets of 10) broke everything else into sets of 20
Goal 30 min. time 29:04 last time 35 and change

Peace out- Meyer