YIKES!!!

back to the basics!

I have had discussions with people I work out with on this one a few times. Are we supposed to complete each exercise before we break to move on to the next or are allowed to break it down into multiple sets?

Can we change the pull ups to jumping pull ups?

To complete as Rx'd: Complete all 100 reps of each exercise before moving on the the next, in order.

Finish each exercise before moving on to the next. Otherwise you're basically doing a modified Cindy.

I'm assuming kipping pullups are fair game...can anyone confirm this? and should sit ups be done on the ground or on a bench??
THX

Can you sub knees-to-elbows for the sit ups?

Ted, kipping pull-ups are to pull-ups as air squats are to squats in the WoD. If that is unclear then yes kipping pull-ups will do and are encouraged.

23:55
Subbed crunches for sit-ups.
BW: ~160

Ouch! Should I scale if I think its going to take me over 35 min (since CF custom is ~20 min)?

after the push press wod i have notice a sharp/shooting pain in the rear of the shoulder. I can take the arm through all movements and nothing then suddenly I'll shift or turn and bam!
Any ideas?

I'm looking forward to this only cause i haven't done it before.

holy cow. this is going to be insane!!

Holy crap, Trevor, I have the same pain!!

Speaking of pain, Nicole's triceps must have been ruined after that video!

gaucoin - hopefully it'll pass. It happened to me once before many years ago while snowshoeing of all things.

Agreed on the video - Nicole and Joan Jett!
WOW

quick, unrelated question. is it permissible to upload demonstration videos to youtube? for example, the recent ohs contest.

it would be nice for exposure purposes, although i don't wish to infringe on any copyright-type issues.

Are the pics to descriptions mixed up? I find the laft version easier. For both bailout and intensity.

I meant LEFT not LAFT!!

Me 23:41
Partner 24:52
Everyone thinks we are crazy for Crossfitting. I say screw them! Be all you can be!!! I am already Army Strong.

Okay it was the video. DEE DEE DEE!

Mencius, I am with you. The version on the left is much easier for me, and the bailout is MUCH less scary.
Skylar- do all 100. The average time is ~20min. Some workouts like Fran take 3-9min. (For me)Some workouts like Murph, the filthy fifty,and Linda take to around 30 min or past. You should do all the 100s and soak up the pain involved. This is not one of my favorite workouts but you learn alot about your body in this workout
Trevor S. and Gaucoin- I am having the same shoulder/back pain that I think you are describing. I have attributed it to not being warm enough. I do the CFWU for three rounds, but that does lack a good shoulder warm-up, so somewhere in that routine I mix in some HSPU or light presses. That has helped a decent amount. Do you notice that it happens more on a side that you might favor?

Nasty. Last time it took me a bit over 23min. But I can kip now. So, aiming for sub-20min. Heading to the park in an hour, wil report in soon.

What kind of pullups are we suppose to do? Kipping or regular?

Can she be any more perfect???

17 minutes, wore a 20 lb weight vest

#24, Rodger, when no distinction is made you can do whatever looks like a pull-up to you, kipping or no. Anything timed in my books equals kipping.

#22, Mr White, this is a relatively new pain for me so I can't tell you much other than my right shoulder hurts and I noticed it mostly when shifting gears in my car, usually when pulling.

#16, Fred, don't think that post will be the morning. A liiiiittle tact never hurt nobody.

Comment #27: ", this is a relatively new pain for me so I can't tell you much other than my right shoulder hurts and I noticed it mostly when shifting gears in my car, usually when pulling."

Buy an automatic!

39 yo male / 172 lbs / 5' 5"

Time: 19:28

Compare: First "Angie", no previous time.

Notes: All sets broken. Pullups assisted for 50-100.

Sammy! Dude, What flavor Kool aid are you drinking?

#22, thanks for answering the question.

Anyone willing to comment on the training differences in doing all 100 before moving on to the next 100 ... ? What's the desired result, and why is it served better in this approach, vice say, 5 sets of 20?

In other words, if you have a physiological theory that explains why one technique or the other would be of greater benefit, I'm begging to to ejimicated.

Aswab

Trevor S, gaucoin....Not sure if it helps, but I have had similar pain that was a result of me turning my head during the point I was exerting my greatest effort. Usually lasted a day or two but was an extremly sharp pain off-centered to one side. Now I force myself to stare at one point throughout the entire movement (especially during the point at which I am exerting my greatest effort) and since I have been doing this, I have not once experienced the pain...and as #22 Mr White said a thorough warm-up is critical including neck, shoulder and back stretches. Just my two cents

holy shnikes, #26.

Had all my young Marines do the WOD. Times ranged from 15:26 to 1 hour, but all finished. Made me proud!

21:04 Pull ups continue as the rate limiting step.

Broke up the workout - didn't read the details in the coments until later. Don't know how much that would have affected it. Will go straight through next time.

#22 continued...

17:17

I tore the skin from my palms during the pullups, so I had to resort to jumping pullups with a very loose grip after the 65th rep. Not too happy about that. Also, had to do sissy pushups as my palms couldn't take the weight.

#30 the kipping pullups allow you to keep the heart rate right up there without having to pause too long because your muscles are fried. You are still lifting your whole bodyweight, so it's still a pullup. Whenever the WOD is timed choose kipping pullups. Practice strict pullups at any other time.

It ruins your times to rep out strict pullups against the clock and therefore drops your intensity.

M / 37 / 185

As RX'd - 24:02

M/25/200#

As Rx'd - 23:32

This weak, old fatboy scaled it back to 50's.

14m54s

Pull-ups dominated us this morning here at Liberty.

Stout - 30:48
Hussey - 29:50

the woman is awsome and hot! oh yeah tomorrow morning is going to hurt

As Rx'd

24:14

First time doing kipping pull-ups. My hands don't thank me.

65 yeo 6'2" 169 #

As rx'd - 15m58sec

I am new to this game. Fortunately, I am pretty fit. Mostly from training for competitive rowing. Need to learn how to do kipping pullups (100 pullups took 6 min's while 100 squats took 2 min's). I love the challenges that this site is throwing at me. It motivates me to do something new like trying to do these olympic lifts. Thank you coach.

CFWU (10), WOD as rx'd, 19m56s...made mistake (i think) of doing max pullups first set (32), then died badly into sets of 5...rest ok...

280#'s/43yom

jumping pull ups and anchored sit ups - 32:29

about 1.5 minutes slower than last time

Gravity Sucks.

It appears that muscular endurance and cardiovascular efficiency will be my focus for the next year. I'll bet losing 30# would help.

16:15, about a minute slower than last time. But, last time I had to take a big break in the middle of the workout. This time as rx'd. Sit ups a little slow.

17:48

30yoM, 215

30:20

pulups kicked my butt

last time 060220
26:34

this time 070129
35:38

this doesn't look to hard except for the pull ups. 100 pull ups in one shot is going to be hurting tomorrow

30:31

#30...it's a question of training to increase stamina (from a local muscular perspective). If you break this up, you're basically doing Cindy...which is already a WOD of its own.

By sticking with a single exercise until completion AND trying to complete the entire workout as quickly as you can you force yourself to do bigger sets and/or take less rest in between sets...helping to develop stamina in the muscles being used (as well as cardiovascular). If you start rotating exercises you allow the muscle groups to rest/recover...which doesn't develop these particular physiological pathways as well (nor does it force you to deal with the mental rigors of pushing on when you're feeling ugly).

Later.

Male/28yo/165lbs/5'7"

21:51

QA4, Afghanistan

#12.
As somone who has come off of two shoulder surgeries in the last year I would say just take it easy and rice for a few days. Both of my surgeries were for slap tears, which is a tear in the labrum, and in both the pain was in the back of my shoulder and was there doing normal everyday tasks like driving. Both tears came from when I was younger and didn't know any better so I was trying to bench the gym. Just be careful and do rotator cuff exercises to make sure your shoulder is stable.

bwt 210lbs
10.28 as rxd, new pb.

Broke into 5 rounds of 20 reps ea, and substituted jumping pull-ups, no way is any other kind of pull-up possible at this volume:

19:30 a few 1 min breaks and some sets broken

12:51 as RX'd

40; BW= 165#
As rx'd
Pull Ups 9:30
Push Ups 5:36
Sit Ups 5:55
Squats: 3:35
Total: 24:36

F/24/140

30:00, as rx'd

"Angie"
As Rx'd
Time: 21:45

#33,

Good to hear some MSG's are out there drinking the kool-aid. GySgt Fontecchio(KIA 8/04) and I did our own "xfit" version in Dar es Salaam way back in '96 before the web hit mainstream. SF.
bb-in D.C.

12:37 - kipping pullups, chest to deck pushups, anchored situps, squats.

BW 175

15:08

Mixture of kipping and strict pull-ups

18:04
I did five pullups after every 20 pushups, situps, and squats. Then finished up with the 25 remaining pullups

Nic- The sock secret is out.

33yom / 180lbs / 6'0" / CF#23

10rep CFWU

Angie- 25:12

100 pu (jumping to 6in above reach on cable-X machine)
100 pushups (5-10rep)
100 anchored situps (10-25rep)

tore old callous on right hand. trying to get away from using gloves.
100 squats (15-25rep)

as rx'd 39:00 tore callous

31:19

23 yso, 160 lbs

W.O.D. 15 min, 46 sec

23/5'9"/184
as Rx'd 47:46

pullups took about 30 mins

frosty, 35, 214lbs - 12min 17 sec
steve O, old, fat - 22min 55 sec. good effort tho
Jumping pullups, anchored situps and a lot of wheezing from us both

145lbs/30yoa

"angie"

as Rx'd (w/splits)

100 Pull-ups (underhand, kipping, too many broken sets to count) 9:30
100 Push-ups (many broken sets) 15:00
100 Sit-ups (4 sets) 19:15
100 Squats (4 sets) 23:56

TIME: 23:56

Just had a question, I am brand new to CF, and I am just trying to get in good enough shape to actually come close to completing the WOD's as RX's. I`m assuming CFWU stand for Cross Fit warm up, but I can`t find out what that is. Any help?

Managed to get it done in 22:44. The pull-ups took half of the total time.Funny doing sets of two at the end.Suffering at its' best.

16:49 as rx'd

16:25 as RX'ed

Hey-

I'm starting week 4 with my rings and have been on them nearly everyday working to develop muscle-up capability and shoulder flexabilty. I started low with bottom of ring at armpit level for 3 weeks [dips, holds and Ls]and have just raised them up to top of shoulder level over the weekend. I've begun a false grip-assisted pullups/rows to transtion to dips. I'm think'n of using them in this workout to sub for the pullups.

Should I do false grip-assisted pullups/rows for 100 or go with to the straight bar pullups/jumping-pullups for 100 in this workout?

-deep thoughts

#73 GreatbigC
Check the FAQs - it'll have the warmup
Also search the message board.

Pullups - 15 min (mashup of jumping, straight and 1st time kipping ... can't do more than 5 kippings without losing body control and/or hurting my already calloused hands ... help?)

Pushups - 7 min (set of 25, then 10)

Situps - 3 min (unbroken, just slow at end)

Squats - 7 min - (45# bar only (sets of 25))

TOTAL: 32:04

27:02 1st time doing this one.

pullups about 7 min
pushups about 8 min
situps about 8
squats about 4 min

hands are destroyed, I need to get this time under 20min.

If you can wear a 20# weight belt and do Angie,,,in that time,,,I'd say that is commendable!

Got 5 pull up's on my own, the rest I did jumpers. Remainder of workout as RX'd.
26:05

39, 205

As rx'd 17:17

1 hour. The pullups took 49 minutes.

age:13 bw 86#
21:50
My favorite:)

pull-ups w/ 50,60, then 70 lbs assist on Gravitron
pull-ups and push-ups broken into 25, then 15s, then 10s, then 5s
sit-ups and squats non-stop
20:30

Gravitron pullups, all others as rx'd
38:20

Pullups took half that time.

GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

As Rx'd 31:09

GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

I am continually amazed at the beauty and elite fitness I see in the Crossfit ladies. You inspire nearly every woman I talk to about Crossfit to be the best she can, including some of my close friends. Thank you!

Warm up - walk from car to gym
Pull-ups 55# assist on gravitron 50,25,25
Push-ups 10 sets of 10 last 50 from knees
Sit-ups 50, 50
Squats 50, 50
16:13

As rx'd

13:25

BW 66kg

(Angie was the first WOD I did. 23:13 then. Thanks CF)

New to this program.
Is crossfit a good routine for those looking to lose weight and fat loss, or is it primarily strength training? Should the WOD have to be altered to achieve weight loss goals?

Thanks for the input
Anthony

CFWx 2

21:43, wore IBA and plates (29lbs) for all but sit-ups.
For those w/ callous issues, try varying your grip on the bar during pull-ups. Rather than having your MCP's (where your fingers meet your palm) over the bar, try having just the first joint of your fingers over the bar. It smokes your forearms, but gives your callouses a rest.

38, 155
As Rx'd, 18:05

14:56...25y/o, 160lbs Semperrrrr!

19:51
as rx'd
about 2 min. slower than last time

Catching up on Elizabeth and then doing yesterday's WOD the day before didn't help my time I think

a lot of people are tearing callouses which is almost inevitable with the quantity of pullups here. But, if you just grip the bar less in the palm and more closer to where your fingers meet your palm, (where the bar is going to end up anyway after a weakened grip at the end of a set) you will less likely have torn palm syndrome

42yo 165lbs

as rx'd

29:20

37/180
cfwux2
as rxd, 23:31...smoker

M/26/180
CFWUx3
19.28 as Rx'd.

As rx'd

36:43

Need to learn kipping pull-ups, I'm guessing...

Man, Nicole is a hard site from over here in the sandbox. A welcome one, but hard none the less.

I'm a few days behind and hit "Elizabeth" in 9:50. (I cheated because I don't have my rings yet, but my Mom should be sending them out shortly)

Anthony #92- Is crossfit for losing weight or for increasing strength? YES. Crossfit is fuction over form, performance over appearance. Your body will adapt to the conditions you put it through. If done correctly (read religiously)you will get stronger, you will get leaner, you will be better. If you are worried about your appearance, do the WOD and watch your diet. Everything will fall into place.
Train har, have fun.

22:05. Slower than I thought it would be.

Man, Nicole is a hard site from over here in the sandbox. A welcome one, but hard none the less.

I'm a few days behind and did "Elizabeth" in 9:50. (I cheated because I don't have my rings yet, but my Mom should be sending them out shortly)

Anthony #92- Is crossfit for losing weight or for increasing strength? YES. Crossfit is fuction over form, performance over appearance. Your body will adapt to the conditions you put it through. If done correctly (read religiously)you will get stronger, you will get leaner, you will be better. If you are worried about your appearance, do the WOD and watch your diet. Everything will fall into place.
Train har, have fun.

Standard Monday day of rest...

22:37
1 min. better...:)

Back finally had enough. Sidelined for the last 4 days, and it's indefinite at this point. So bummed...

Hmm, the video seems to be missing the freestanding unassisted HSPU. What's up with that, Nicole??
:-o

~ 26:00 (I forgot my watch)

Tore a callus on each hand--my first CF battle injuries! I pray there are no pull ups aside from the warm up tomorrow.

#92 Anthony

Diet is by far the most important thing if u want to lose weight. Training is most effective for fat loss if done at high intensity. For that, look no further...

31/m/200

CFWU *2 (minus pullups) and stretching

WoD: 19:34 (pullups on gravitron as lats still calcified from first filthy fifty on Friday, and there's no way I could do 100 pullups in any event)

Followed with 20 easy mins. on stationary bike

10 Rounds of 10 Angie
10 pull-ups using blue light band assist
10 push-ups on knees
10 sit-ups
10 squats

24:27

20:42 (19:03 last time)
plu 6:20(5:50)
psh 12:45 (11:28)
su 17:30(15:50)
sq 20:42(19:03)

Blame this lousy performance on extended bout of Gymnastic practice yesterday

28yom/195#/6'2"

26:11
all sets broken. almost barfed.

18.00

the CF PR Crew:

Warmup: 5 min jump rope

cycled exercises at 25 reps each.

everybody forgot to turn on the stopwatch....

but every one finished all the reps

38:27 As rx'q

TEAM 9 from Elite Fitness Bootcamp and TEAM CrossFit, Monrovia CA

Julie: 21:34
Sue: 19:26
Teri: 19:58
Shali: 21:58
Jean: 19:58
Jess: 19:43

Only mods for the girls were assisted pull-ups, and a few push-ups from knees...other than that, everything to standard.

Coach LeClair: 29, 161 lbs: 12:14

Jumping Pull-ups/Kipping for 4 sets of 25.
All push-ups were from toes, 82, 10, 8
Sit-ups, slow but 100 straight
Squats 100 to the 20lb Dynamax Med Ball

www.EliteFitnessBootcamp.NET
SUA SPONTE

16:10 as rxd

100 pullups - 12x3;10x4;8x2;5;3
100 pushups - 25x4
100 situps (anchored) - 25;20x3;15
100 squats - 50;30;20

as rx'd 17:20, about two minutes off!

21yo/M/160#s

19:30 as rx'd

Was trying for sub-17....disappointed

25:26 as rx'd.
BW: 222 lbs.
23yr old

11:03

A lot quicker than last time, but hard to compare because wore a vest for all but pull-ups on last meeting.

Pull-ups went well: 27, 13, then ~10s; 4:17
Push-ups: 22 HSPU then 50 & 28 regular; 1:50
Sit-ups: 2:27
Squats: 40, 20, 20, 20; 2:30

CFWU x3 (1/2 PU's & Dips)

WOD
:17::37

Was shooting for under :16. PU's slowed me way down(:08). Went from 30, 20, 10, 10, 5, 5, 5, 5, 3, 3, 2, 2. Sit-ups were done military style (anchored, hands on head), they sucked at the end too.

Carrie- Got the package today... YOU FRICK'N ROCK!

Get some, Go again!

cfwux2

Stood up "Angie" due to sore elbow and shoulder.

BackSquat:
185 x 5 x 2

Deadlift:
240 x 2; 190 x 3 x 8 sets

BW: 165

13:09 broken into sets of 20, because I'm a dumbass who didn't read the instructions again.

21:46 on 3/16/06 - as Rx'd
20:53 on 2/22/06 - broken up

1st "Angie" wod
19:27

As rx'd 19:56 all done in proper sequence

35yo/M/215#
CFWUx2 (went light on PU and stuff)
TIME 36:25
pull ups took 16min. 25 unassisted then switch to 45# (then 90#) assisted on the gravitron-thingamajiggy.

Doc

23:17

I had to look back about 18 months to the last time I did this. My time was faster then, but I bet my form sucked.

I am really sick and this kicked my butt today.

143 lbs, 28 yom

17:41. My best time yet. Felt like I flew through it and it still kicked my ass hard. Having not done Angie in awhile but a whole lot of CrossFit in between and with my other times closer if not above 20 mins, progress definitely happens in the glycolytic burn your metabolic exhaust before you puke it realm.

33yr old, 165 lbs

19:42

Ring pull ups
Bozu "assisted" push ups, sit ups and squats.

If you haven't tried it yet, the Bozu Ball is a GREAT way to augment the workout.

Still converting military in the desert

As written... 22:27

"Angie"

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

Total time = 25:47 (PR by 5:32!!)

Ken #132, make great use of the C2 rowers while you're there. They don't have them at some of the other gyms up north!

24:11
as rx'd

last time 060515 27:35 with jumping PUs
big improvement but I was hopeing for better.

15:10 as rx'd
(4:28 for 100 chins - PR, abs smoked from 105 GHD sit ups days ago...oh well...good thing again --> 6 lbs heavier than last time did this and same completion time...higher power output and feeling it, feels like Fran-ish...yucky)

+ snatch balance practice before with 65 lbs for reps

Shawn - 16:39
Phill - 16:35
Chris - 22:00

20:03

sub'ed
CF jumping pull ups x 100
kneeling push ups x 100
anchored sit ups x 100
squats A2A x 100

31:17

42:30

21:43 as rx'ed-feet unanchored for sit ups. Felt like crap about 5 minutes in, just couldn't bring it plus push ups just deplorable as per usual. Still, about 90 sec faster than May 2006, which is a lifetime ago in Crossfit years. It's hard to believe that it's been that long since we've seen Angie-Baby.

First time I did this and splitted: 5x 10-20-20-20. Pullups were dead hang on the rings, no more possible than 50.Exact 29 Minutes. Good feeling!!!
Hey coach, kettlebellers are strong too, the exercises are different from olympic weigthlifters, due to the primary ballistic aspects of the kettlebell exercises. For me all these different systems have equal value. So we are free to mix it together,p,e. I honor the yoga people, we have learnt a lot from them.

#127
Notes: Pull ups - 10,8,6,5x3,4x3,3x15,2x2
push ups - 10,5x7,3(short rest)+2(longer rest)x 7,
3x4 (too long resting), 2x4
sit ups- unanchored, 30, 10x7
squats - 30, 10x3, 7x3, 8, 11

22:29

20:25 as Rx. Always get strange looks when I do this one in the gym!! Ha Ha! Some people just don't know whats up...

Completed this one in under my estimated time but need to start shooting for that 15 minute mark.

PHill 16:35
Shawn 16:39

M/37/218

First Time with Angie--she's smoking!
23:36 as rx'd:
Pull Ups-60 unassisted (25,15, 10, 10) then a nightmare the remaining reps....
Pushups-100 (no issues-all good form)
Situps(anchored) 100
Squats-100
Coach, thanks for the motivation and putting your boot in my fourth point of performance!

22:04

pull ups ( kipping en jumping all the way through )

push ups 30-20-10-10-10-10-10

abs 80-20

squats 25-25-25-25

17:11

As rx'd
19:31
it looks innocent on paper......not the case.

38 m 145

As rx'd - 18:30

Will L

15:08
As written.
Pull-ups on ledge, dead hang.
Getting better.

Today's results in form of CF testimonial:

060515 results:
First Angie...if you can call it that:) BW 148
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

070129 results:
BW 126
Pullups kipping 10x10 10 min
Pushups strict 10x10 5.5 min
Situps toes under couch 10x10 5.5 min
Squats to med ball 2.5 min

Total time 23:28...more than 20 min faster, and everything rx'd rather than assisted...folks, this is what 8 months of Crossfit can do for you!

1st CF workout! Destroyed me. I need to learn those kipping pullups, I just swang my legs as bset I could.

23yo/m/170

28:25, as RX'd

-Brian R, CPT

rx'd + 20lb vest 25:20

2nd day with crossfit...
thanks to everyone else for taking the time to comment...really shows me how out of shape i am and inspires me.

m/26/74.75in/253lb

33:03

Pullups (semi-jumping, holding onto the top of a door - all i had) - 13,10,10,10,8,7,5,6,10,10,8,3
Pushups - 20,20,15,12,11,11,10,1
Situps - 25,25,20,30
Squats - 30,30,40

As rx'd: 23:25. Felt sluggish today.

Wasn't going to post since it took so long to complete this WOD, but oh well....

38:42

Pull ups on gravitron like machine. First 20 w/ 40 lb. Remaining broken into smaller pieces at 55 lb assist.

Push ups all broken into sets.

Sit ups broken into sets.

Squats - all 100 in one go. At lest I did one thing strongly.

Male 40 / 6' / 187 lbs.

100 pullups (negatives @ 65): 36 min. (obviously my weakness!)
100 pushups: 11 min.
100 situps: 5 min.
100 squats: 7 min.

Total: 59 min.

But at least I got every last rep, right? Guys? Hello? Oh well...

17:12 with 30 lb assist on pullups. Did 17 to start and then did several sets of roughly 4-5. Even did some jumping. Biggest weakness. Pushups were relatively easy as were situps. Ran 2 miles before the workout so squats were rougher than I remember.

35/M/73"/192

20:55
30 pullups then 70 jumping pullups/all other sets as RX'd other than being broken.

22:55 as rx'ed. 19:10 last June. Let's see...can I blame jet lag? I probably should have checked my last time before doing the WOD to have created a greater sense of urgency, although I was hardly strolling through today's effort. 10 minutes for the pullups, everything else about 3 min a pop. Thanks, Coach! BW:174, YOA:58

male
27
170lbs
been crossfitting : 4 weeks
UK

angie [first time]
25:20

couldn't get the hang [forgive the pun] of kipping, so had to do all the chinups strict, which killed my time. [also did angie afer a PB 2000m row : 7:22].

at least it wasn't overhead squats.

WU
.5 mi. walk on treadmill
18:04

150 jumping PU's
100 push ups
100 squats
100 sit ups - weight on feet for the last 35 reps

18:09

male 50 y.o. 185lbs

28/M/185
CFWUx3, minus pull-ups

23:12. The pull-ups took me 10 min.

I did Angie in May, 06 but can't find my numbers (that was before I was posting online) But I did it on 1/18/07 with N & L. My time then was 31:04. My numbers were managed into sets of 25's for squats and pullups, 50's for situps and 15's for pushups on knees.

Today-
Jumping Pullups (broken into sets of 20, 20 second break inbetwen)
Push ups on knees (broken into sets of 10 much longer rests in between, first 2 sets regular)
Sit ups (broken into 50, 20, 30 same rest as PU)
Squats (broken into sets of 20 same rest as PU)

Time- 31:23

I think I ate to soon before working out. Bleh!

Kate

33/195
19:34 as Rxd

21 y/o M 170 lbs.

1st Week on the Crossfit
19:03 - but only could knock out 50 pull-ups

Thanks for all the workouts

28 y/o, M, 200lbs

Burgener Warm up

As Rx'd

28:09
jumping pulls after the first 25-30
need to work on less sets and less resting

First day back in college since Marshall U in '96 ... I feel old, but fitness center has two Concept Rowers! (with dust on them)!

24:37 after PT in the am, push ups where tough

23/216

Angie as RX'd: 21:12

49yom; 230#

First time around with "Angie"
Pull ups: 5 strict form, 95 jumping in 9 sets - 8:41
Push ups: 25 then 8 more sets (phew) - 9:44
Sit ups: x30; x25; x15x4 - 4:27
Squats: x40; x20; x20; x20 - 3:51

Total time: 26:43

24:20

18:25 mins

sit-ups killed my time.

27 yrs old.
188lbs
5'9

21:30

Half Angie - body weight drills have been allowed to suffer ...

50 pull-ups
50 push-ups
50 sit-ups
50 squats

Pull-ups all full extension to chin over bar
Push-ups chest to deck
Sit-ups un-anchored hands behind head
Squats dynamax ball to full extension

14:40 as modded

75 rep Angie next time

Cheers, kempie

14:04, 22yo, 198; Mile run after; BJJ tonight. tourney time

31/M 183lbs
Hoorah! Pulls ups were challenging
Guys in the shop eat this up. Keep em coming

Executed the Angie WoD as prescribed @ ~ 29:00.
-Additional 4 sets of bench presses to get back on track. also 4 sets of wall-based HSPUs.

60 PU's + 40 jumping PU

the rest as rx'd

29.20

pullups beat me my biggest weakness 26:07.

Is anyone on the Zone diet.

I am a 24yrs old, 5' 11'', and 175lbs. I was on the zone diet for a week and felt very hungry as well as fatigued. Does anyone have any experience with this. Also I was wondering about working out on the zone. Like eating before or after the workout or both. I have heard alot about the zone, both good and bad so I was just seeing if anyone had any personal knowledge they wouldn't mind sharing. Thanks

Dave

This is my first time posting, though I have been crossfitting for about 10 months now and truelly loving it!

Tron 6'1"/205-31:38
Ron 5'9"/225-27:07

I found the pullups to be the toughest I had to do them kipping style on the beams hanging from the roof at the gym. We have a pull-up rack but it's got the curved ends and I have long arms so it makes the kipping movement more difficult. I also posted my co-workers numbers, he's a soon to be crossfitter

Ben: 19:25, sit-ups un-anchored

28 y/o 170 lb 5’10” approx 11% bf
CFWU-PU, subbed 7 ring dips per round.

"Angie"
100 Pull-ups: 10,5,5,5,5,3,2,3,2,2,2,2,2,2,2,3,3,2,3,2,3,2,3,3,2,2,2,3,3,2,2,2,2,2,2
100 Push-ups: 25,10,10,10,10,7,3,6,6,7,6
100 Sit-ups: 10,10,10,10,10,20,10,20,10
100 Squats: 100 broken

Time: 43:51
For pull ups alternated grip palms in/out every 10 reps, approx 18 min. Did sit ups on ab-mat. Did squats to 12” box.

Compared to 060515: 1:02 – 18 minute improvement, probably partially due to alternating grip on pu’s and shallower squat depth.

as Rx'd 17:58

M 175lbs 23yrs

19.18 - as rx'd

Can't wait for tomorrow.

cfwu*3, sets of 5
first time with angie, ~29 min as rx'd
definitely looking to improve after seeing everyone else's times

Assisted pull ups with rubber bands or lower bar otherwise as Rx'd
25:08
That was lots of fun Tim, Evan and Court, thanks for your support.

Adc
16.11
as Rxed
Kipping Chins 35,5s
Push Ups off Hex DB Handles 15,10s,6,5s,3,2s
Sit Ups (AB Mat Unachored) 50,10s
Squat to D Ball 50,30,20

Alena
21.30
50 Kipping Pull ups
80 Push Ups off bench
100 Sit Ups Ab Mat
100 Squats

M 160 45 YRS

21:54 as rx'd

44/175

As rx'ed: 23:46, last time was May 2005 with a time of 34:58.

Dave T #183
CF is very enthusiastic about the zone. Go to the message board and do a couple of searches, and then ask some very specific questions as they pertain to you. Briefly, you can plan on feeling very hungry for a couple of weeks as you change your metabolism in your Zone transition. This is natural. The timing of your meals in relation to your WOD depends entirely on how well your stomach can handle the load! You'll need to experiment with that. Personally, I don't perform well on the WOD if I am 3 hours from my last meal, and I need at least 60-90 minutes to digest before a big met-con work-out. Your experience may differ.

Welcome aboard. Fasten your seatbelt...

lil pipe
20:40
pu's=dead hang

23:48 as rx'd. Pull ups were not very solid. Outside execution was a little chilly.

As rx'd with the exception of pullups, did 50 as I had a basketball game to get ready for...34:00. First date with Angie...what a cast iron one she is...

#154 Sarah, Nice improvement! Way to go!

Dave - 183,
I am on the zone 6ft tall 185, 24 blocks and between 3-4 times the fat, sometimes I go over on protein as well, (usually when eating steak). I could not Zone without doing this modification. I believe it is an accepted mod to the diet, you up the fat when you need to but I am not sure many go as high as I do.

39:04
100 of each, kind of...
subs:
1. jumping pullups (5xpu,5xchins)
2. after 50 pushups switched to knees
3. crunches (anchored)
Hey, at least I did the free squats! ;)

Angie gave me a beatdown

pullups 11:46
pushups 7:04
situps 5:42
squats 4:14

total = 28:47

Mike Donnelly

as Rx'd

29:09

4 minutes faster than last time.

45 minutes, hard workout

BEN

29/ 175

RX'd

15:45

crunches for sit ups.

16.13 as prescribed.
bw 138lbs

27:11 Rxd

23:47
subs: jumping pull-ups/assisted pull-ups

12:24 as rx'd
1st time with Angie, nice to meet her!

age: 39
bw: 184

17:47

dead hang pull ups started with 20 and worked down to a final set of 3

all three other exercises were in four consecutive sets: 40,30,20,10

Good one!

I have got to learn the art of kipping.
33:05
I will get better!

age 20
bw 160

time 16:35
used abmat for situps, that killed me
10 10 10 10 10 10 10 15 15
did work out with mildly dislocated shoulder, wasnt too smart, lol

24'46"

40M/5'8"/180

21:08
pullups = 50*strict/flailing + 50*jumping
rest as Rx'd

"Angie"

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

Total time = 28:26

doubled this up with yesterdays - did 10 rounds of 10 each exercise 24:30

180/34

19:45 as rx'd minus the squats because of a knee injury from the deadlifts last week....the pullups took over ten minutes

Way to go DW #160!!
Just getting through some of these WOD is huge in my book.
Impressive improvement Sarah!!!

M/28/230#
31:03

Funny story, I knew it was kip or die with my pull ups, but I still don't have my form down so I figured I had 100 pull ups to figure it out. After flopping around for 6 sets of 10 I finally got the hang of it. About that time the 300+# trainer came up and told me how to do a real pull up. After a through explanation, I smiled, jumped up and accidentally kicked him on my next kipped pull up. It really was an honest mistake. If anyone has had a similar experience I would be interested in what you tell people who question doing kipping pull ups? Thanks.

M/47/180#
CFWU X 1 - minus pull ups and push ups

Pull ups - 50 on rings, 50 on bar, all slight jumps, broken sets

push ups, sit ups, squats broken sets

29:15 - first time for Angie.

50 reps into the squats, my workout partner, Corey, not just met Pukie, they embraced like old friends... he did not finish the last 50.

19:15. Done at Staff NCO gym in Quantico. Jumping pullups beginning at #50. Broken pushup sets. Situps, squats unbroken.

Did anyone else notice that being smoked by pullups didn't really affect pushups that much??

19:13 as Rx'd, first set = 30 pullups. Thought I might meet pukie during the situps, for some reason. About 2 min better than my previous time.

Matt G, it's nice to have you back.

Tariq

Neil(49)& Ellie(52)

First time with "Angie"

Neil 24.00 Pathetic performance. This one really got to me.

Ellie 19.42

"Angie

36 mins first doing angie

As rx'd 35:31

Pull-ups killed me (19:56) got to learn to kip.

Sam

Time constrained - 75 reps each. 22:05.

1st time with Angie, pullups are my slow spot, mostly 1 or 2 at a time.

100 pullups 22:25 all unassisted
100 pushups 7:42 chest to deck
100 situps 4:22 elbows to knees
100 squats 3:35 to box

37:59 kicked my butt!!!

40 / 162

as rx'd: 27:27

no pull up bar at my house yet so i did

400 pushups
400 situps
400 squats

1-20-1 rep pyramid

39:30

Mike 1st time with Angie: 22:26 as Rx'd
Erin " ": 32:06 as Rx'd
Need to learn kipping technique!

Subbed - assisted pull ups @ 135 lbs, dumbell incline chest press @ 10 lbs, no sit ups (tummy's too big!), squats.
41:13

160 y/o m

~28.00 min

made up for my lack of committment to speed by rowing 6000m and doing sprints afterwards.

Gonna try harder next time

1st ever CF!
Male, 37, 160#
28:45 as rx'd

20 M 137#

as rx'd 28:30 w deadhang pullups

49/195

18:05 as Rx'd.

39yr m 195lbs

35:30

72 real pull-ups, plus 28 jumping pu's. As it is, the pu's took me 20 mns, the pushups 10, then I did squats and sit-ups in 5:30.

Need upper body work; the sit-ups actually felt good, although it's been awhile

26:54. Roughly a 3 min improvement from last time.

37 bw190

last---19:02
today--16:23 PR

age-40
bwt-212#
25:42

btw-183 as rxd 28min

#154 Great job Sarah! That is motivating!!

I saw this WOD last night and was excited to try. Unfortunately, I woke up in the middle of the night with this aweful wrist pain. When I got up this am I saw I had a 2nd knob that is not supposed to be there. I had to type with a single hand at work all day and ooooh I wanted to do this WOD. Bummer. I will make up for this later this week.

Ran 45 mins of 3 min intervals instead.
Erin

Man, times look good today. I sucked.

wod as rx'd everything broken

time 31:01
last time 33:51
new pr by 2:51 and it didn't feel like i was going to break it.

#217 James: Ask them if they run without moving their arms. The idea is to do the work, as much as possible and as quickly as possible. You can't run very fast without moving your arms, nor can you do many pullups without kipping. Also check the message board, an invaluable resource.

Shoulder was bugging me so I went with the Brand X Pack workout w/12lb vest

75 Pull ups
75 Push ups
75 Sit ups
75 Squats

25:14

After I finished the squats I figured 25 more of each wouldn't kill me, so that's what I did.

Final time 31:36

didn't read the comments about structure, I'm sure my time would have been slower

10 pull-ups
25 push ups
25 squats
25 sit ups

repeat 3x then crank off sets of pull ups 'til 100

18 min

Kipping full extension pullups, unanchored ABMAT situps
N: 25:30
J: 15:38

As Rx'd. Time: 45:25.45

Did 3 sets of 10 kipping pull ups to start, then did 20 body rows, then 10 kipping again, hand started hurting so I finished the rest with jumping pull ups.

Did 10 sets of 10 push ups.

Did 1 set of 50 sit ups (on the ground with feet anchored), and 5 sets of 10.

Did 4 sets of 25 squats.

Overall, I was not ready for it today.

CrossFit Emerald Coast

"Angie w/a twist"

Run 400 meters
100 pull-ups
Run 400 meters
100 push-ups
Run 400 meters
100 Glute Ham sit-ups (ouch)
Run 400 meters
100 squats

Joey: w/ jumping pull-ups except last 10 (trying to heal shoulder impingement)
22:35

Nando: w/ all kipping pull-ups
27:54

Anabel: w/ sets of 2 and 3 pull-ups
30:00 flat!

Awesome WOD froze our asses off thats why I added the run, to warm us up a little!

bw-197.5

wod-Angie as rx'd

22:44 total vs. 23:31 last time

Pullups-8:38
20,5,9,6,5,3,4,5,3,5,5,5,5,4,2,4,3,3,2,1,1
Pushups-6:10
15,10,10,10,5,10,7,3,7,5,8,5,5
Situps-5:04
10,10,10,10,10,10,10,3,3,4,5,5,10
Squats-2:52
30,15,10,10,15,10,10

I moved through this with only enough rest between each set to write down the amount of reps and time per exercise. 20 pullups in a row is a personal best, but I couldn't really bang out any more big sets after that. Angie in May was my 1st time and I beat it today by 45 seconds or so. Much better form and full reps his time. I'll feel this one in the morning.

MC

22:51

Mark

As Rx'd. 18:50

approx 25 minutes...found it hard to crank out the sit ups quickly..definitly need to work on the basics

17:09

35 minutes, broke everything into sets. 5X15, 2X10, 1X5.

Pullups were jumping.

As Rx'd 27:40
PU 15:00
Push Ups 5:00
SU 5:00
Squats 2:40

28/F/105#

As rx'd--yay! I finally get to type that! I'm always scaling the weight or subbing something.

Time: 21:31

pull-ups took 10:30 of that time...ouch.

20:44 as rx'd. First time in over a year done without mods for bad shoulder.

As rx'ed
21:48
22/m/220

"THE MORE WE SWEAT IN TRAINING, THE LESS WE BLEED IN THE STREETS"

50 60 70 80 plp psp s/u air squat
13:31

Modified - 10 rds of 10

24:32

As rx'd 20:50

50 of each

39:34

Livestrong!

rx'd 15:03

sad on the push-ups, i can get 100 in one set, until after 100 pull-ups, I was broken all over the place.

AMTT

32 minutes Monkey Boy
no kips on pull up

#255 and #256 Lynne and Nadia
I am so jealous! Can't wait until I can post "as rx'd"

As Rx'd: 32:02.

PR by 1:38

Angie, I hate you, I really do.

#244 John
Thanks, that was an awesome point and I'll check the message board. It's hard to come up with a rational when you're that tired.

as rx'd the "horrible hundreds"

36:50

55 y.o. 153lb 5'10

23:45. More than a minute longer than the last time I did this, but my form was better. Also, spent "a while" fishing for a song to do pushups by on my MP3 player. Guess next time I'll stick with the Pointer Sisters and not hunt for Savage Garden.

15:06 as Rx'd

31 yr old M, BW - 147

27yo 200lbs

21:51 as rx'd

not that anyone really missed me, but i am back.
the move to california is finally over.
time to get myself back into the swing...

20 yo, 170 lbs

47 min as rx'd

strict pull ups took 27 minutes, was doing sets of 5 after 20

22:05

25:05, as RXed.

42 yom 165lbs

pull ups 20/10/10/10/10/10/10/10/10 (all kipping)
push ups 40/20/20/10/10
sit ups 25/25/25/25
squats 50/50

as rx'd 22:05

31/ 185

as rx'd 42:30

did 50 regular grip, kipping pull-ups
and 50 underhand, reverse order next time.

Then did 1.5 mile run, slow.

bw: 201 age: 37 15:00 of jump rope.

As rx'd: 35:44

38yo 155#
Angie as RX'd x as below (first time for this WOD)
100 Pull-Ups - strict, followed by kip, followed by jump: 13:55
100 Push Ups: 19:57
100 Situps (varied leg position): 26:13
100 Squats: 29:42

Wanted to beat 30min - knew Pulls would get me, but the situps caught me by surprise.
Need to work on those.

Age 30, BW 186.5#

"Angie"
Jumping pullups, chest to deck pushups, unanchored situps, squats to milk crate

24:57. Holy lactic acid threshold, batman.

Pullups still the weak link. Just going to have to do more every day.

First Angie
Pullups accounted for over half of my total time.
as rx'd
25:22

bw: 185

As rx'd: 25:19

Vanessa 17:52
Gary 19:22 (1st crossfit workout)
Al 16:52
Randy 11:44

We substituted jumping ring pull-ups.

Working out with a cold vs. taking the day off when sick...very curious on people's thoughts/opinions. I happen to have a douzy, yet really don't think it affected my performance at all. I believe that sitting around doing nothing only exacerbates the symptoms.

Whew! 21yoM 175#

29:01 with my brother in law. what a workout. havent done PU in a while so that was awesome. squats felt strong.

First time with Angie:
43:42

80lb gravitron assist on pull-ups
elevated push-ups
anchored sit-ups

all sets very broken

my core strength is not good

Hey-

WOD: 25:00 [previous 25:16]

sub: ring rows and ring pushups

Ring pushups - very hard!

-K

First time with Angie
37:07

pullups in sets of 10, then sets of 5

Me duele tanto!

32 YOM 5'11" 200 lbs

as rx'd - 17:04

2" pull up bar - forearms got smoked

My first full WOD, even though I've visited the site often for information and inspiration. I'm going to give some of these a try instead of my usual biking, heavy bag workouts and weightlifting.

I'm a 40 y/o wimpy guy who needs to get strong and lose about 45 lbs. of fat.

I did all reps of each set as Rx'ed but had to do all as modified, i.e. reduced load pull ups; bent knee push ups; crunches instead of full vertical sit ups BUT my air squats were ok and fast-ish.
total time with breathers/recovery=47 minutes.

Still, I'm proud of myself. I can only get better from here.

41 YOM/6'1"/200
CFWU
32:58
upside down pushups:15,7X10,15
situps:25,6X10,15
pushups:5X10,knee - 5X10
squats:4X25

bw 165#

as rx'd

anchored situps

8min 31sec

18:32... three minutes slower than my best :(

"Angie"

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

Completed 36:44

29:23

180 lb
26 yrs old male

34:19

As rx'd
36:48

32:00

16:48

30:37 as rx'd. pull ups took 17 mins. sit ups anchored this time. 10 min ellip wu 16/16. hr avg 133, hr max 63. tore callous.
vs 38:57 w/ 46-lb assist on pull up machine; sit ups unanchored; 10 min ellip wu 12/12 on 11/3/05.

Didn't do the prescribed:
400m run
15 kb swings (16kg)
10 pull-ups
10 push-ups
30 sit-ups
25 squats (25 lbs DB)
x3
~20 min.

"Angie"
Time: 00:25:24
As Rx'd

Still can't do pull-ups very well since the car accident. I had to play with some work rest intervals: 5 Seconds Work: 5 Seconds Rest

My shoulder hurts... Not CrossFit related

38min 23sec

48 yr/old 200lbs
strict pull-ups [7' bar, no room to kip]
push-ups on parallets raised feet. [All the way up Doug]
unanchored sit-ups
squats to dynaball

35 minutes of shear fun.
swam 3K afterward, (my lats hurt!)

h2oRatt

43:04
As written. Pull-ups killed the time. Splits:
Pull-ups - 19:00
Push-ups - 8:00
Sit-Ups - 9:00
Squats - 7:04

26/M/180/5'8"

Work
Dinner
3XCabernet Lifts

2nd week back into it after recovering from a calf muscle tear, I AM SOOOO sore, so day off. But I love it! Back in tomorrow!!

167
18:16

27:50

First Angie, I think

35:07
Gym was packed had to save the pulll ups for last
Ripped three calouses, didn't realize it until 95, chalk burns!
Also recruited a convert
Bubba
75 push ups
100 situps
100 squats
60 pull ups. (more than he had ever done in an entire day)

Sorry -> Not as Rx'd did GHD situps.

--Angie:

3 kipped pull ups followed by broken sets of negatives. Last 30 or so were jumping pull ups.

Push ups, sit ups and squats with broken sets.

53:52--

My dog freaked out...I was doing my situps in the garage...she was alarmed while my back sweat was making some funny noises off the garage floor LOL....anywho this was the best I could do:

30 jumping pullups 3:40 ***having trouble with these I had to improvise with a stack of fire hose to jump off of.
62 pushups 5:41
100 situps 2:25
100 squats (30...30...40) 3:35
Total 15:21 I let the stop watch run throughout and glance to jot my counts down

Been away too long.

Had to start off slow.

25 of everything. Didn't time. Long road ahead.

18:34 as rx'd.

23:58

total time: 56 min.

pull-ups: 16 min.
push-ups: 19 min.
sit-ups: 14 min.
squats: 7 min.

This may sound weird, but.....Is there a muscle which goes from your neck to you ear and attaches to your skull? If so, I think I pulled it today doing the pull-ups. Feels like I have a constant headache.......Urgh!

33 / 226#

24:00

Jumping pull-ups, anchored sit-ups.

38:00

25 years, 6'1", 168 lbs. 5.1% BF

first timer here for this, going into this i knew of kipping pull-ups but had never tried...well i started trying around rep. 32. hahahaha
time 26.04
did strict pulls untill 32. then kipping...once i got the hang of them, i liked them but i was smoked from the first 30. all and all i will try to drop a minute off of each excercise next time...oh yeah, no resistance or janda or holding anything for the sit ups. legs completly free...

Did 75 of everything except the pull ups, which I did 25 of. Anchored my sit-ups. Woulda been impossible otherwise -- even to do 10. Time: 36:50

Push press 3-3-3-3-3-3-3 reps

BWT: 177

105, 115, 125, 135(x2,f), 115, 115, 125

The 115's were after failing at 1 rep of 135, then 125. I may have been concentrating too much on the "active shoulder" (which I had just remembered), and not focusing on firing the hips, which I foound to be key.

51 yom/195#

200 jumping pull-ups
100 push-ups
100 squats (did the best on these)
100 sit-ups w/ab mat; no anchor
16:25

nursing an injured shoulder. subbed jumping pullups for the real deal. otherwise, as rx'd.
16:40
it felt like situps slowed me down. toyed with unanchored situps at first then resorted to semi-anchored.

Male / 48 yrs / 176lbs / 5'10"

"Angie"

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

23:03

Did this after push-press WOD

100 - Jumping Pullups
100 - Knee Pushups
100 - Sissy Abmat Situps
100 - Real Air Squats

Fat fingered the stop watch so time is +24 minutes or so...

30:13 Angie as Rxd. Push press 95x3, 115x3, 125x3, 130x3, 135x3, 135x2, 135x1 back still slightly injured from Friday.

43/165/5 9

18:47

I broke Angie up into 2 rounds of 50. The last 30 pullups were jumping. I thought I did lots of pullups before I started CF in mid December, but I was wrong. My core has really hardened. I always know if I had a good workout - you know the symptoms - dizziness, nausea, PAIN. I love the results. I wish I was on this program 20 years ago.

weekend warrior rock climber.

Age 51/BW 240#
"ANGIE" kicked my butt agaim.
Lots of jumping pullups, otherwise as required (24:17)

Just under 28 mins, fighting kicking and jumping for the last third of the pull ups.

Figured out how I strained the muscle in my groin when I did a box jump 'for fun.' Must have happened originally doing the Filthy 50, but I hadn't realized it. Some tiny muscle that helps lift the leg after jumping - luckily, no impact on walking/running squats etc.

500 m row for warmup
34:46
still recovering from the worst cold ever

male 26, 6'2, 250lbs

12:20 as rx'n

75 reps of each, broken, 30 sec breaks
p/u w/ weighted assist
half crunches, half situps
half ohs w/ broomstick, half air squats

~30 mins.

w.u.
3 sets of
10 pull ups and push ups
8/15/30 reps of 75# ohs

Back sauat
255 X 3
255 X 3