YES!!!!
thanks coach i can't wait!

ratt

Angie, angie, when will those clouds all disappear?
Angie, angie, where will it lead us from here?
With no loving in our souls and no money in our coats
You cant say were satisfied
But angie, angie, you cant say we never tried ...

Get some guys and gals ...

Next time, I'ms just going to wait until the morning to see the WOD. I'll be dreaming of Angie!

Awesome, just awesome!

Do we have to do 100 pullups before progressing to pushups, situps, etc or can we mix it up?

So which would suck more...
100 strait through on each, or...
40, 30, 20, 10?

Wow those pull ups are going to be fun can't wait

Josh, the workout should be as described which means all 100 reps completed before moving on. That's my take anyway.

Bring on the pain:)

I knew it! I was just thinking about Angie and how I've never done her (so to speak). Can't wait!

Alright Jeff T. and Derik, 12:56 is the time to beat from last time I see. Get some!

12:56.. that's going to be my time alone to get through the 100 pull ups.. Oy.

I'm new to this, is the WOD just to do the pull ups, push ups, sit ups and squats as fast as possible? What's the Primal Fitness thing at the bottom?

Eric, thats just a video posted that has nothing to do with the WOD. they are just videos randomly posted each day.

What a day to start this back up

For those who were at the Oly lifting seminar with Coach Burgener this weekend you already know this, but for those who weren't, it was an amazing time learning from a true expert. I feel very fortunate to have been a part of it and watch you all lift. Beau Burgener demonstrating the Clean and Jerk, and the Snatch was something to see. See you all at the next one!!!
Thank you Coach B!
Steve

What a day to start on CrossFit...

For the squats, is it just body weight?

I have been experiencing pain in my left biceps/forearm area after completing pull ups. Anyone have any suggestions, I do not wish to miss any WOD's.I tried ice and ibuprofan but the pain still persists.

#19 Freddy

Pain is a old old signal that says, "Don't do that!" or you'll really get it next time.

Maybe you should rest those muscles a little.

Delayed Onset Muscle Soreness(DOMS) is good indicator of a good workout but it shouldn't last for 3 days. Anything more is likely a precursor to a serious training setback if you push it.

Regards,

This is disgusting. I'm new to this stuff as well and those power cleans buried me on Saturday. This won't help.

So is this WOD suppose to take around 40 min or should I just handicap it?

23:58 as Rx'd

20:12 as Rx'd

24:02

+ two bleeding palms

Half the pullups were jumped, most of the pushups were well less than chest-to-ground. I don't think I would have finished if it hadn't been for the pain in my palms and the derisive comments of three construction workers!

To new folks who might feel a bit intimidated...

Don't get discouraged! We were all there once. And by no means do I say that as a veteran myself, but as someone who felt the same way just a few months ago.

Guarantee you will improve, probably faster than you can believe. WODs that I couldn't even comprehend finishing before (see Filthy 50s or Tabata FGB from last week, for instance), I can now comlete in respectable (not amazing, yet) times. My first WOD was "Cindy." In less than three months I've gone from 13, to 16, to a current PR of 21. Like I said, respectable, not amazing. But the scary part is I actually considered myself a pretty fit guy before...

Matt-
I would suggest not to scale the workouts unless it's extremely apparent that you have to (i.e. 30 muscle ups when you can't even do 1 type of workout). I don't think there's anything wrong with completing Angie in 40min. This is not gospel though, just my admittedly inexperienced opinion. Some people are all about scaling. Either way you will see improvement, whether it's in your time or getting closer to doing the workout as Rx'd.

Time forthcoming...

I am going to get started right now and I should be done sometime around dinner!

This is my 1st day doing cross fit. Im a reasonably fit person and Im excited to go. I just have a question about scaling. I went to the Brand X site for the scaled version of today's WOD. I saw three - for the puppies, the pack and the big dawgs. Ive no problem with doing the most basic - as pride is an obstacle when it comes to proper execution of any fitness routine. However, would it be better that I complete the 100 reps for all the prescribed exercises than doing the scaled down versions - even if it may take me 40 or more minutes - so that I have an accurate record of the benchmark time it takes me to complete the regimen? Thus, the next time I do angie - I know if i made any improvement or not.

As Rx'ed 27:00. It did take approximately 12:30 to get the 100 pull ups out. Have a good day.

Actually did Angie on Saturday, since my lower back was acting up and needed to avoid heavy lifting.

As rxed, 21:30.

to those who are new, don't sweat it. My first Angie was about 3 months ago. I finished in over 28 minutes, and half the pullups were jumping. I did 100 full pullups this time, and shaved a lot of time off in the process. Keep working--it's a great program.

Thanks for the parkodor video. I'm going to try some of those bear dances today.

15:33
33Yoa, 165#, jumping pull-ups from 60-100 as arms gave out - Awesome

Angie, as Rx'd 24:15. Longest leg was pullups. Shortest leg was squats. Nice little way to start off the week.

Hey Coach,

What should I substitute pullups with? My elbow is drving me crazy and has been bothering me for about 2 months. I have tried ice, ibuprofen, stem, etc. Never gets any rest here at FLETC.

As Rx'd
Time: 18:18

As Rx'd

20:30ish

The watch said 20:01 (ouch!) but I forgot to start it until after the first set of 25 pullups.

As Rx'd
15:35

Previous-16:25

Angie as rx'd:

Mark - 17:36 (previous 18:50)
Theresa - 23:36 (jumping pull-ups)

205/Male/26yo

18:31

Most of that time was fighting for those last 30 pullups.

24:39. Nearly a 2 min improvement over last time! The pullups took 10 mins and the pushups took 7:30. After that, it moved quickly. The full body pushups are still to an elevated surface (@12").

I am new to this and wanted to know with a wod like this do you do the normal cfwu? I mean that warm up is going to add 45 squats/push-ups/pullups to the overall # and if not then what should I do? thanks

42yom/165

a week of being sick and this is the welcome back...thx

30:05

4o secs slower but considering the fact I was laid up last week...I want this again went I am 100%.

this is my second week doing you're wod's and lucky me: filthy 50 4 days ago and now this...

I'm not even going to post times , too embarassing....

But one thing is for sure these workouts really work and I already see results.
Thanks.

a little comment on the video...

that is a nice way of introducing people to the workout ussually used as a warm up in parkour training.

if you're interested in seeing the original thing this is the link:
http://www.youtube.com/watch?v=G5lxtmfp7po

thanks
Just liked to say that croos fit is having a major result in my parkour level. and only in 2 weeks.

M/38/145

as rx'd 16:38

My left shoulder limited me to sets of ten on the pullups. Hurts right on top where my collar bone links up with my shoulder.

Will L

Howdy,
Work
{MUx1 (bar; regular, thumbless grip) and "Flappers"x30 (W/two 3# DB's; alternating leg up, arms flap to sides; leg up=one rep)}x24.
Duration 22:15.
Bdw. 85.4 kgs. clothed.
HR Following- 165; then at 1:00 intervals for four (120,105,90,85)...

As Rx'd 26:11

22:45

Mornin'!

Standard Monday of rest for me. Still feeling "Ms. Leslie" from CFSC done ystd so doubt I'll get in that 5K. Darn...

Random thoughts on early posts regarding "Angie" and scaling: If you are truly new, no matter what type of shape you may be in, you must have safety as your first priority. Critically and honestly evaluate your fitness and approach "Angie", and all of the early WOD's in your CF career, with humility and respect.

40 minutes is a good limit for these WOD's to start. That's not to say that you shouldn't go to completion if you have 90 minutes to spare, but in general all but the most intense and lengthy met-con WOD's (think "Filthy Fifty") might benefit from a 40 minute limit for newcomers.

If this is your first "Angie" feel free to scale the intensity. For example, use the Gravitron or bands, do some of the PU jumping as you've seen above, do some or all of the push-ups from your knees (careful, don't call them "girl" push-ups around here!), anchor your feet or do crunches for the sit-ups.

Just be sure to write down what you did on THIS attempt so that you can compare the next time this WOD comes around. Remeber that you are competing with you and your last score, not necessarily the Barry's #36 15:35 or Tim L's #31 15:31 (YIKES!!).

My first "Angie" was north of 40 minutes, all of the PU were done with tons of assist from the Gravitron, and most of the push-ups were done from my knees. Each subsequent "Angie" had less scaling and a lower time.

Have fun and be safe, and come back tomorrow! We get two more of these before another Rest Day!

CFWUx3 (-pull-ups, -dips)

34:46

27:22, with 15 minutes of that trying to get through the pullups on a gravitron type thing. I did manage 7 unassisted, but from there... yeah, it took a while.

mark

Question
Is there s video of Eva competing in the Masters' Nationals competition? Might it be offered for viewing if available? I noticed she CJ'd more than she jerked from the rack in the jerk video. Impressive...

sets of 10
26:55

2nd week into the WODs. My conclusion is that their are not easy WODs. Except the rest day on Sunday, that was nice.

180#, 33yom

37 minutes of pain. Took 15min for the pullups. Did not use any assist of kipping as I still haven't learned how to kip.

Would it have been better to complete the pullups in a faster time using the gravitron or jumping pullups?

Thanks
Scott

14:49 as rx'd

20 yom, 195
19:50 pullups took 10 minutes along, that was rough

PPPPPPPPP
P P
P 36:19 P As rx'd
P P
PPPPPPPPP

24s better than last time.

Phil

23:42

nearly 2 minutes faster than last time, but there's about 20- 30 seconds of running from the chinup bar to the area where there's room to do the rest. still, progress. determined to get under 20mins next time.

37/M/190--Syracuse NY

As Rx'd (all sets broken): 10:37
PU (20+15+15+10+10+10+7+7+6)
Push(70+30)
Sit (50+37+13)
SQ (50+50)

30 min, jumping pullups. Still new at this...

35yom/152lbs

39.34 min

As Rx'd with all set broken into 30's/20's/10's with pull ups kipping andgoing into the single digits.
Although not a fast time I was still able to complete Angie in under 40 minutes.
The pull ups took the most time as my grip seems to give out faster than my arms and back. Any suggestions on improving this?

43 YOM
BW 195

21:30

could only get 50 pull ups and all of those were jumping.
so
50 jumping pu
100 sit-ups
100 push-ups
100 squats

for time of 25:13

20 yom, 190#

22 minutes. 50 regular pull ups, 50 jumping pull ups.

Push ups took a lot more sets than I thought they would...but I'm pretty sure it's because I practiced benching my body weight yesterday. Oh well!

CrossFit Edmonton

25yom/172
21:30 as Rx'd

33 y/o male 5'6" 143
hurting from climbing hard yesterday.....

18:22

RLTW!
matt

10 mins dead
pull ups 35, 35, 30
everything else unbroken.

Modified CFWx2 (fewer dips and pull-ups)

19:14, wore IBA and plates (29lbs). Two minutes better than previous Angie! Happy to make some progress. Felt great after laying down for 10 minutes. I really like feeling my pulse in my teeth. Post workout, MU practice and pistol practice. Thanks Coach! Keep up the great work on the videos, too!

Motivation started kinda low this morning - gotta get more sleep on the weekends! This was the first time attempting this WOD for me. Just when I start getting confident in my pullups, along came Angie...

Splits were:
Pullups - 11:18 (first 35 were kipped then went to the blue resistance band for assistance)
Pushups - 7:05
Situps - 6:35
Squats (to Dynamax ball) - 2:48

Total - 27:45

Age 29
BW 165

felt terrible today after missing the last 3 wods and eating crap all weekend.

30:39 today

pullups were jumping after 60,
everything else as RX'd.

last time was 27:02

PRIMAL!

Good Stuff Mark!

#18-
Are you doing pull ups or chin ups?

i started up a blog of my own.
http://clearfit.blogspot.com/
feel free to critique, read, comment, or do whatever you wish.
i thank whoever the person was who gave me this brilliant idea.

Angie-
APFT pushups-35,35,30
APFT situps-unbroken
Squats-60,40
Pullups-so many broken sets.
I was at 9:45 when I started pullups....finished at 40:44. lots of standing around at the beginning of pullups. and i can't seem to get my kipping down...not good...

15:10

pullups - 12x5; 10x3; 6; 4
pushups - 30; 26; 25; 19
anchored situps - 40; 35; 25
squats - 50; 30; 20

#18
I had similar pain in my right forearm and bicep and ended up partially tearing my bicep. BE CAREFUL. You do not want to deal with tahat and be out of all training for weeks if not months.

40:44 as rx'd

#27
You picked a doozy to start with. Welcome to crossfit!

If you can finish 100 reps of all in less than 1 hour (this is just a random time) I would go with the WOD as rx'd for just the reason you stated-as a benchmark. If it takes you an hour or more then you are kind of missing the point of this WOD which I view as metcon. For me it was far more satisfying to finish this one as rx'd (even though it took 39 minutes) than to knock out the puppy version in 18minute or whatever.

#40
If the WOD has an intensive rx of one of the warm up exercises I usually skip or sub that portion of the WU. Not sure if that's "cheating" or not, but I can warm up in a variety of ways. 1000m on the C2 should get you plenty warm.

On a separate note, I'm a bit behind on the WODs. I did the power cleans today at the local Golds. One of the trainers there is the S&C coach for a local football team. He came over and helped with my form and provided some good pointers.
-There's hope!

1000m C2
CFWU x 3 (65# on the OHSQ)
135/205f/155/175/175/175f/155/155

Hi, new to Crossfit here.

Question #1: When doing pull ups is it a straight pull up and kipping only used when necessary, or should pull ups be done with the kipping technique? (didn't see an answer to this in the FAQ)

Question #2: Is it better to go until fatigue on an exercise and then rest and continue, OR is it better to break down into sets?(ie. 40 push ups, 27 push ups, etc OR 5 sets of 20 with rest between sets) I'm thinking it might be better to go to fatigue but was wondering what you guys thought.

Thanks in advance for any help!

Just what I needed after a weekend consuming beer, bread, beer, popcorn, beer, nachos, beer, mashed potatoes, beer and lounging around on the couch. Last night I felt like swollen carbohydrate. Glad to "get some" today.

25:45

280#'s/43 yom

Angie with jumping pullups and anchored situps

28:34 new PR; over 2 min improvement

Earned my chocolate milk this morning.

sad, sad, sad... only did half of Angie and still took 23:30. all sets broken, ran to and from the gym to try to make up a little bit.

Angie
(last) now (difference)
(11:46) 11:25 (-0:21)
(7:04) 6:15 (-0:49)
(5:42) 5:19 (-0:23)
(4:14) 4:48 (+0:34)

(28:47) 27:48 (-0:59)

Mike Donnelly

no pullups- injury

100 pushups-7.28
100 situps- 2.34
100 squats- 5.19

total 15.22

Male
Age: 30
Bwt: 133

As RX'd

19:41

#76,

There's a lot of info/debate on kipping vs. strict in the forums section. The over riding philosophy here is get your chin over the bar. No matter on how, as either way you have to move your center of mass up ~2 -2 1/2 feet (depending on the length of your arms).
s
WRT to format on this WOD I've alway viewed this as "get it done as fast as you can". For me that means split sets of 20 (20 of each exercise 5 times). I have heard others say you have to do all of one exercise before going to the next though.

I'm wondering what Coach's ruling is here: For example, let's say that this one comes up in the Xfit Olympics- would a person be dq'd if they broke up the exercises as described above.

regards,
Jim

Awesome way to start the week! 43:32

14:26
pullups kipped 6:06
pushups 1:46
situs anchored 3:46
squats 2:46 broken right leg kept crmping.

Not a great showing. Probably had to do with too much wine last night.

Oh man! So many good times on this, now I feel bad. :P
24:30, as RX'd.
A PR by nearly 5 minutes, but maybe next time I'll shoot for under 20, since I've got a sore shoulder holding me back today.

!!!!!!!!!!!!!!!!
CFWUx3 (gravitron PUs)

27:40
100 PUs- 1/3 weighted 10#
100 PushUs- 40-20-20-20
100 SUs50-30-20
100 Sqts (OVHS w/ stick) 20-20-30-30

2-0 out.

#76

A1) Kipping. For a metcon WOD like Angie kipping is typical. Usually you can assume kipping unless Coach specifically states "dead hang" or "strict" pull ups.

A2) Good question. Depends on your personal capabilities for each exercise. I find that going to fatigue is ok for me when that gets me within 1 or 2 sets of completion (i.e. push ups - 63,25,12). But for other exercises pacing gives me a better time (i.e. pull ups - 20x3, 10x4) because going to fatigue on 2-3 sets dramatically reduces the number I can crank out on the remaining sets (i.e. 23/18/12/4/3/3/2/1/1/1...what the?)

Will L #44: you may have an impingement. Seek physical therapy ASAP. Took me 6 months to fully recover

33 YOM, 66”, 155 lbs

As rx’d, 16:45

Any skippers out there have any hints on how to cut down on the burning I get in my forearms.

21yoM, 175#

First time i did this workout i came to 29:01 and wasnt impressed.

18:40 today with some Flogging Molly for background motivation! PR by 10:21. yessah!

24.02*

*Could only manage 38 pull-ups, finished last 62 with jumping pull-ups.

Age: 41
BW: 165

as Rx'd - 16:44 (PR!)

Five full minutes faster than 3/16/06

3rd week on Paleo diet

no warm-up
wod: 24:14, 5:20 improvement from last time (finally starting to get time back down!)

Ugly, but done.
Gravitron(lame I know), still broken sets.
Push ups broken, Sit ups broken, squats ok(big deal, right).

CF, got to live it.

Jay

22:22

2:28 slower than last time.

37yoM, 5'8", 150 lbs

Angie
100 Pull Ups (mixed grip, last 50 on a Gravitron @ 50%)
100 Push Ups
100 Sit Ups
100 Squats

All sets broken as needed

22:05 (23:58 last time)

31-something. A full 9 minutes slower.

Chalk it up to a week of poor diet and limited exercise. Better ROM on PU's might explain about 3 minutes.

Oh my effing God!
Today was my first day doing CF after 3 weeks of preparatory working out... why did it have to be the Angie?

It took me 35 minutes, can only really do 5 pull ups, so I did everything in sets of 10, doing kipping, then jumping pull ups and then the Gravitron.
Had to move to the mecanized bench press after I maxed out my pushups.

I'm very impressed... that I made it through...
Eventually, I'll be doing it all at once like I'm supposed to.

Alex #99
keep it up, it will get there!

23:28

:43 faster
plus first set of PU = 20 which is a first for me.

WU with tabata double unders = 6
then med ball cleans x30 to finish

#83 jfd4,

Angie requires all reps of one exercise before proceeding to the next, exactly as it's written. If you break it up, you're getting a good workout, but you're not getting Angie. And yes, you'd be DQ'd at "the games."

24:25

10 minutes off previous time. Why?

Pullups: I'm getting better at kipping. Only 12 minutes here, mostly waiting for recovery between sets. And lots of jumping pullups.

Pushups: Broke this into 20s.

Situps: Ditto.

Squats: This time, did the air squats I saw in a recent video, not the bar only.

Thanks Lynne.

My time is gonna suck tomorrow ;-)

Any opionins out there about Krav Maga? Thanks.

Broken into 10s- my goal here was to keep high momentum, hence many (~80) jumping pullups.
24 min

I'm a little worried for this because I havent been very consistant with the Wods for a month or so. last Angie time was 31 mins, so hopefully I can shave some time off that.

On Saturday I did my first muscle ups! It felt stinkin great! Any one who has done them will know what I mean when I say it was very empowering. Cant wait for the next "nasty girls"
:)

17:26

rx,d 27:30 + 20lb vest.
CF PP workout

5'10" 160lb
13:22 PR!!!!!!!!!!!!!!!!

re # 104 Mike, I understand it's supposed to be a very effective fighting system. It's geared for real world combat, not sport, so depending on your interests, keep this in mind. It's good enough that they teach it to spec forces guys, so there must be something to it.

34 yr / male / 160 lbs

20:38 as RX'd
All sets broken except squats

PR by 6 min! Stoked!

Tim: 22:32 as rx'ed (had to use the restroom halfway through)

PU's 25/15/10/10/10/10/10/10
PU's 20/10/10/10/10/10/ bathroom break /10/10/10
SU's 100
SQ's 100

Maybe next time I can break 20:00.

"angie"

26:07 as rx'd.

about 3 minutes slower than my best time. (that's what she said)

first day ever

9:58
4:27
4:50
3:23
----
22:38

last 40 or so pullups were singles (but at least not junping), and I swear I ran through 10-20 extra situps/squats beacause I lost count

m/160/48

24 minutes

28:57

pullups took too long, maybe i can improve time with better pacing

Last time 19:46

This time 15:01

Not that there's really any comparison, because I've got that pullup elbow problem I keep reading about, so after 20 pullups I started over and sub'd 40# db swings. Which turned out not to be wise, because after 100 of those my shoulders were fried going into pushups. No bueno, that. Still, even sub'ing the swings I think that's a decent time.

hey crew, first time on the comment page.ive been doing crossfit for almost a year now. thanks to coach and the whole team. you guys are great. finished angie in 33.5!! I love this stuff!

Anyone here do an unbroken 100 pullups? I know I can't yet but remember reading Alex Lowe (famous climber, now deceased) could easily knock off 100 straight.

28:37

No blister until pull-up #96! Still weak on push-ups

This is my first Crossfit workout in several months, I just got my feet wet for a while before.

Pullups: 10-5-5-5 Dead hang
Pushups: 25-25-15-10
Sit ups (crunches with feet tucked under support): 25-25-15-10
BW squats: 25-25-25

No time since I was scaling the workout anyway, and I'd have needed a sun dial.

I followed up with a half hour on the treadmill, a five minute walking warm up at a 3 incline, 3.5 mph, 20 minutes at a 1 incline, 6 mph bumped up to 6.5 for the last few minutes, then a five minute cool down.

37 YO Male, bwt: 218.

Pull-ups were broken after 25. Threw in some jummping pull-ups as my gym's pull-up dip station comes off it's feet when trying to 'kip. Can't wait to switch-back to outdoor WOD's so I can kip on the neighborhood jungle gym.

Push-ups and squats rocked. Sit-ups still need some work.

Otherwise as RX'ed: 16:58

PS....

GO BUCKS!!!

Red band assisted pullups. Grip the limiting factor and the gnarling on the pullup bar killed my hands.
Most pushups off toes, only resorted to knees the last couple sets after first doing around 8 on toes (then around 8 on knees).
situps unanchored
squats as rx'd

33:16

34:29 as rx'd
3:58 seconds better than previous

as rx'd 18:40

23/m/175#

Angie - 23 min.

100 kipping pullups
100 pushups
100 situps, arms overhead
100 squats a2a

20:00 on the nose; 22:10 last time although my pr here is a 19:10. Pullups kipped, varied grips, situps anchored on a situp board. Thanks, Coach! BW:170; Y/A:58

First time doing Angie, 30:00

I would also like a definitive answer on the method behind this workout. I intended to do this work out as 10 intervals of 10 reps thinking that the speed of the exercise would provide better conditioning, but reading the board I got the impression that the exercises should be completed in order. It took me almost 14 minutes to do the pullups, etc. Anyone have more info on this?

Thanks

40yom,72",199lbs

40:20 same day as CMD PT (Monday).

M H #130:

See Lynne Pitts, #101 for definitive answer from a Moderator.

oh yeah, forgot to post up above in #65 that listened to "Blood and Thunder" by Mastodon the entire time on repeat "WHITE!!! WHALE!!!"""""

hahha

WU
.5 mi. walk on treadmill
WOD
23:16

I've been doing crossfit for 2 months now and this one nearly killed me. I had to scale in my own way, but I did complete all the excercises in 33 minutes. I did pull-ups in sets of 5 with a couple seconds rest in between and did all 100. I then went to squats and did all 100 in a row. I then went to sit-ups and did 50. Then did 25 push-ups, flipped over to 25 sit-ups, then 25 push-ups, 25 sit-ups, 25 push-ups, a 20-second rest, then the last 25 push-ups. I'm 44, 5"10 180lbs and although I have a LOOOONG way to go to do many of these workouts as rx'd, I see vast improvements in 2 months. If you're just starting out, stick with it and don't get discouraged...you'll get better!

CFWU/Army Calisthenics

100 Pull-ups (10x10 Jumping)
100 Push-ups (elevated, on the floor, on the knees)
100 Sit-ups (Army PT Style, 33,33,34)
100 Squats (40,30,20,10)

45:04.85

45 / 181

as rd'd

20:24 PR (previous was 21:28)

splits 8:53, 4:09, 4:36, 2:46

33/m/195

12:48

as rd'd

scaled to 50 reps each : 13:20

36 minutes - I died on it. Ate a crap lunch at my school (beef tacos and corn) .

-100 pull ups after 40 were jump assisted but I held at the top for a full second.
-100 push ups ( after 60 did with knees )
-and the 100 sit ups were not full touch your knees ups, not sure if they were intended to be.
-and the 100 squats were easy after.

Oy, I'm dead.

Can't wait to improve on this next time around.

23/m/175#

18:19 as rx'd

as rx'd, 19:14.
Beat last time by 1:23. Pushups taking too long, will have to add these in to my warmup.

Finished with burgener wu, then 5 x 1 x 135lb snatches. Then 5 x 1 x 145lb jerks.

subbed jumping PU and anchored sit ups
20:32

side note:
How long do you wait after eating to do your workouts?

I had 4 whites:1 egg, a wholewheat English muffin, and half a grapefruit. Any ideas?

Comment #43, Pedro...I'd hardly consider Forrest to be the first person to use QM for training, though he's extremely talented! I'd more likely to say "If you'd like to see the original, check out this link:

http://www.methode-naturelle.com/"

And I'm assuming there were plenty of people utilizing the same training even before Georges Hebert.

Either way, it's a great training tool that we utilize extensively at Primal Fitness! I'll have images up from our Friday workout in just a bit, which was a Methode Naturelle inspired mix of QM/Rope Climbing, Burpees/Broad Jumps/QM, Farmer's Walk/Handstand Push-Ups...."fun" stuff!

THe CF PR Crew:

5 min jump rope

Cycled 4 sets of 25 each

Ruben: 17:32
Rafael: 17:42
Carlos: 18:53
Erika: +-19:00
Gladys: 3 rounds and then jumped on an elyptical

100 pullups,kipping (first 20 straight, then sets of 10)
100 pushups, strict (first 30 straight, then sets of 10)
100 situps, feet anchored, sets of 10
100 squats, straight through, to med ball

24:55, off my last time of 23:15ish. I'll take it though, considering I had to attend to rising bread dough and also that I was trying to get three of the CFN intermediate standards in (the 20pull, 30 push, 100 squat). It may have been 110 squats, I lost count and didn't want to cheat.

24:14

1/2 Angie. Felt like a weenie, but I've been injuring myself constantly in the last year. 50 reps of each, including unbroken set of 34 pullups and full Crossfit situps.

14:35

Kip PullUps
Regular PushUps
SitUps swinging arms
Squats to the DynaMax ball

25:44

30:39, 20 min of that was pullups (kipped and jumping towards the end)...pretty much tells me what I need work on...

20:20 as rx'd

15:58 as Rx'd

41yom / 151

CFWU x2 x12 (minus pull-up, dip, sit-up and add in Oly Bar Power Cleans)

WOD - First time for Angie
23:19 as rx'd (better time than expected but still too many little breaks)

Warm-up 1-mile on treadmill 5mph.

WOD
19:25

Groups were broken into sets of various numbers.
Pull-ups a hodge podge of kipping, jumping, and laughing at my effort near the end. Push-ups from the knees for the last 40. Situps and squats were fast and furious.

Thanks Coach.

As rx'd:
14:50
Pull-ups on ledge, dead hang.

Fat Quarter Angie (due to knee+shoulder problems):

25 20kg weighted chin-ups
25 10kg weighted bar-dips
25 hanging straight leg raises (toe to bar)
25 50kg back squats

10:39

BW 65kg

Last time Angie as rx'd - 13:25

19:05 (pr)

Almost :45 improvement

I blame poor diet, going to fix that after my upcoming vacation.

18/M/180

as rx'd

22:19

20.45 werd

26:15

20 regular Pull-Ups then 80 weigh assisted
Push-Ups, Sit-Ups and Squats as rx'd. All broken sets.

My grip is my chink in the armor as far as pull ups go. I lose my grip before my lats and arms give out. With time I'm sure I'll get better.

35:27
roughly 18 minutes on the pullups

160#/33yom

WU: (Stretching, 15 burpees, 15 OHS)x2
WOD: Angie
100 kipping (7:35 clock time)
100 pushups (13:28)
100 situps (17:34)
100 squats (19:54)

(19:54 total)

Great workout, first time on Angie. Have to credit the CFWUx3 with great improvement on the intensity of the pullups and pushups over last 5 months or so.

14:08 Don't do this when you are hungery

26yo/M/68kg

"Angie" as rx'd

16.59 (PR)

Chasing the good Mr Beck once again....

Mr. Puky called it off at 16:00.

But not before I got in:

70 sit-ups
100 push-ups
80 squats
15 pull-ups

Mr. Puky explained to me it was the push-ups that did him in. Makes sense, he came out my nose.

Age 31
BW 176

"Angie" as rx'd:

23:27

Last effort was 1:21 better than this one. Not sure why this one was slower, but it's all the more motivation to do better next time.

DD

SICK....
28:13 for time
WOD's are brutal! The pull ups took me 12 min to get through. Half way through the pushups, I was about to meet PUKIE! Good Shiz!

20:31 (only 50 squats, knees were hurting me).

Last time as rx'd: 23:25

Subbed jumping pull ups, push ups off knees
28:37

16:08

CFU then workout as rx'd 16:55

Comment #104
I recently took an LE instructor class in Krav Maga and found the system to be easy to learn and retain. The system is brutal and is a no BS way to defend yourself. IMHO.

35 PU/65 jumping PU
The rest was normal
Roughly 25 min, I spent almost 13 doing the PUs

broken but otherwise as rx'd
32:48

pat 25min 34M 215
jason 25min 26M 148
PU on rings

17min aprox (Kuwait)

I recently broke my wrist and had the cast removed just 3 weeks ago (the same time I started CF).... I therefore do a modified version of the WOD.

Today I used the lat/high row machine @ 50# for the pullups (since I can't do even 1 regularly).
I also did a modified push-up (with knees down) and crunches (rather than a full sit-up). My time was 21:57.

My time will likely get slower, however, as I begin to modify less. :)

Wt: 210#

75 Pullups*
The rest as Rx'd

32:54

* mostly jumping pullings. Still have a lot of work to do on my kipping form.

17:30

27yo
188lbs

28/M/185
CFWUx3 (minus pull-ups)

This time: 18:28
Previous: 23:12

Pull-ups assisted on gravitron #50
Push-ups 10 sets of 10. Last 30 from knees (last ime 50 from knees)
Sit-ups 50, 30, 20
Squats 70, 30

15:35 last time 16:13

16:15 - a little better than last time but not my all time best. Situps actually slow me down, they are not too hard I just don't crank them out fast enough.

M-44/72"/184

M/27/6'2"/150#

First Angie! Glad to read that I wasn't the only one slacking off and pigging out over the weekend. Yesterday I discovered the combo of homemade chili and jack daniels...

surgical strike - mastodon rules!

jumping pullups on my doorframe after some miserable attempts at kipping.
pushups 33/20/17/15/10/5
squats 40/30/30
situps 25/25/25/25

time 34'52"

Jan 29/07: 39:04 (first date with Angie)
Apr 2/07: 27:02
subs:
1. jumping pullups (last time:5xpu,5xchins, this time:10xpu,10xchins)
2. after 50 pushups switched to knees
3. crunches (last time:anchored, this time: unanchored)
Pleased with my improvement :)

28:45. PR.

51yom/202
31:12 Did pullups, pushups, squats in sets of 20. Situps in sets of 25. Used gravitron for pullups with 80, 90, 110 pounds. Pullups are my nemesis.

Im a little embarassed. I used to be able to bust out 20 pullups no problem, but now 12 is a struggle.

-I did 100 regular pullups, no kipping. locked all the way out
-100 pushups (pyramid)
-100 situps (50x2)
-100 squats (25x4)

total time was : 40:12.

It took me 25 minutes to get the pullups done

-Rob

big pipe: 29:04, deadhang pullups, last 20 jumping

29yof with joint issues...

45 mins
only 50 squats b/c knee hurt, so I did 50 back extensions too. pullups w/100 lb counter-weight

18:30

Dead hang pullups, feet elevated pushups.

44/175

As Rx'ed: 19:50
Pulls 6:22
Push 5:45
Sits 5:01
Squat 2:42

45 mins

46/M/195
RX'd
20:04

34 yom
bw 185#

25:15

all sets broken
jumping chins past 30

Hello All,
Newbie to crossfit, although been visiting the website from couple of weeks.

First WOD of the day.. realized how much I need to work my way up.. and almost went numb..

total time: 29:42

sub'ed jumping pulls
sub'ed pushups on knees

M/26/165lbs
As Rx'd
100 Pull-ups
100 Push-ups
100 Sit-ups (incline)
100 Squats

38:00 minutes.

Left hand still healing from torn callus. Formed two new blisters doing the pullups. I'm buying gloves. I can't keep up the intense workouts with torn up hands.

M/28/6'6"/290

Second week of CrossFit.

30 min (Jumping pullups for all and knee pushups after 40 regular).

24:00

Jumping pullups aster 35 regular
Knee pushups after 35 regular

Hey all, this is my first time posting and I have been doing crossfit for the past three weeks. I did todays WOD as Rx'd in 24:00.

M/5'8/148

ive been stalking this site for a while and have incorporated alot of the xfit lifts into my routine, but today i decided to give angie a shot.

a little background 1st. im 23 y/o, ive been an ocean Lg for 7 years. ive been lifting seriosuly for 6 years, and running 5,10ks whenever i get the chance.

my angie...11:03

100pullups, 30, 20, 10 *6
100pushups, 50, 25*2
100 situps, 50, 25, 15, 10
100 squats, 50*2

love the site.

M 24
6'
185

As Rxed 13:26...but wasted more than a minute waiting for the pullup bar.

16:01 minus the pullups and 50 situps...had to run to a baseball game.

39 yom, 167#
44:25; about 25 min on pullups; did better last time

i mis-typed on my pullups.

100 - 30, 20, 10*5
(kipping only on the sets of 10)

Pull.ups. 11.04
Push.ups. 6.30
Sit.ups. 6.19
Squat. 3.54.
Total. 27.49 (-15 sec)

22 yoM 195#
wow!!! unreal coach!!!
WOD as rx'd
DAN: PU 15,10,10,10,10,10,10,10,6,9
PushUp 50,20,15,15
Situp 30 25 25 20
Sq 30,20,20,30
16:53

PRESTON: 20:10

Just got home - had to try my new power rings. 30 muscle ups in 10:35.

31 years old/175lbs/Male

"Angie"

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

18:39

30/M/200

Bike to gym

CFWU x 1

24:35

Pullups: 1,2,3...10,9,8...1
(still had to break 'em up and it took over 14 minutes)
Pushups to 3" plates (50, 25, 15, 10)
Situps on inclined board (50, 50)
Getting to do 100 squats after all that was
a relief.

Good times

1st day back after a week training out of town (read: early mornings, late nights, bad food, good liquor....time to pay!)

pullups mostly jumping
pushups, situps, squats good form, brkn sets

28:22

26yom
195#
5'10"

CFWUx3

WOD as Rx'd: 15:23

Disapointed with this time. I wanted to get it under 13 min. Diet and hydration off today.

27M, 170lbs.

Angie as RX'd

100 each of pullup/pushup/situp/squat

All quality pullups, mostly in sets of 3 to 4:

34:04

26/M 6'3" 218lbs
28 minutes flat. Pull-ups took forever. Just really learned Kip's but still did regular chins. Everything else was cake.

165#/m/21

50 regular pull-ups
50 jumping pull-ups
the rest as rx'ed

34:27

39/M/187#

16:53 as Rx'd

Just had a good time with this 1. Keep up the great work.

Just got my first Muscle up today after 6mo of Crossfit. I'm so excited I want to do a muscle up on everthing I see.

23:59 as Rx'd

19.42 as prescribed. After a debauched bachelor party weekend in Atlantic City, I'll take it. Felt like garbage all the way through. About 30 sec off my PR. First set of pullups was 20x, vs. 30x last time.

Tariq

CrossFit Morris County is up and running, be on the lookout for more things to come. I'm a couple days behind in workouts so here it is from Saturday WOD done today.

Power Clean
60kgx1
80kgx1
90kgx1
100kgx1
110kgx1
120kgx1
125kgx1

I felt a little rusty having not performed a clean in a while but it was good to heave some heavy weight.

19:23, as RXed.

New PR of 37 pull-ups, and I beat my previous time of 25:05 (not my best, just the most recent). All right after coming out of spring break not exercising and eating whatever the hell I could pick up.

I love this one, and hate it at the same time. Did a few jumping pushups in there, but mostly "real" pullups. Pushups killed me, as I made a point to do them right, all the way up, and chest to floor. Ouch.

I am a 6-monther on Cross Fit. I've noticed huge improvements. I recommend to anyone just starting, do the workouts as RX'd as much as possible. Take a while, but get them done, and soon improvements in time will come. Not that I'm any kind of expert. I've got to eat better as the other side of this too.

29:26.
Male
185
38 yrs old

Some friends and I have been doing the same 10 crossfit routines we saw in a fitness magazine for some time now. Today is the first day on the WOD.
Pullups: as many as we could unassisted, jumping pullups for the rest.

~34 minutes

25 yrs. 181# 6'1"

As Rx'd

29.52

First WOD ever.

33:40

Pullups were all crap... first 50 jumping, last 50 assisted on machine. Rest as RX'ed. I really need to get better at pullups if i'm gonna do crossfit.

10 minute GS snatch set - 85L/79R. Hand switch at 5 minutes. Chalk on fingers, heel of hand and thumb only. Left hand still had reps; right thumb started cramping at the end. Close to deadhanging on right. Hands in good shape.

10 minute rest. Guts feeling sick again.

4x5/5 52# kb jerks with 1-2 second overhead lockout.

4x12/12 36# kb jerks with 2 second overhead lockout. Guts feeling sick AGAIN.

Not too bad after being gut sick most of yesterday and all of today. I hate taking Advil, but I had no choice. Went back to bed for several hours.

5pm - Angie: 21:41. Pullup PR of 59 reps. But going all out killed the remainder of my pullup sets....5s and 10s until reaching 100. I decided to allow myself to do pullups since I'm taking tomorrow off from kettlebell snatching. Hands in great shape - no blisters or tears. Focused on "relaxing" my hands as much as possible during the pullups (much like snatching for during timed GS sets...nice carryover effect!). Guts feeling sick again. I hope it's in my genes to have this blasted gut sickness leave my life forever soon. I never thought I would want to get older....

21:33, 32 sec. faster than last time. Not bad, since I didn't feel like I had it today. Sometimes you're the bug, sometimes the windshield...

Whoops....my Angie time is 12:41, not 21:41!

25y.o F
115#
20:56 as rxd

Didn't have it in me today, but no sniveling!

M 51, 175#

first date with Angie
first 50 pullups jumping, next 50 subbed 180# pull-downs on bowflex
remainder as rx'd
all sets broken, and so am I

26:45

24 yom 178 lb
20:01 as rx'd

#18 Freddy
If you're having muscle problems you should find a chiropractor who specializes in soft tissues techniques such as Graston, ART (Active Release Technique), Myofascial Release. If necessary they can refer you to a PT, but this will be your quickest route to recovery. Websites to find the providers are Graston.com or Activerelease.com. Each site has an area to find providers in your area. Hope this helps.

Wow…I am sore now!!
Pull ups were asst on gravitron
Sit ups done Crossfit style using a folded yoga mat as an ab mat
Time: 20:04

Keep praying that I will get all ripped- arms, legs, stomach…. Well, half that prayer came true. My HANDS are RIPPED! Ha ha
Erin

Age 34
BW 146#

As rx'd:

15:19

M/28 y.o./222#

As painfully Rx 24:15

Go Buckeyes!

O-H

13:44
rxd

Bwt: 132

as rx'd:

11:17

2nd time I have had to modify Angie. Last time I was at home with no chin up bar so just did the push ups, sit ups and squats. This time my adductor injury prevented me from doing squats. On the first rep of the pull ups I discovered jumping up to the bar and then landing between reps would need to be adjusted as well. I had to use a bench to climb up to the bar then slide out to perform my kips and land on one leg when jumping down.
23:15 for the pullups, push ups and sit ups.
finished with 5,5,5,5 of shoulder presses.

WOD (minus push-ups, stupid back injury!)
14:01

A girl named "Angie" broke me heart in 3rd grade. A new "Angie" broke my spirit today.

I "thought" I was relatively fit until I started CF on Saturday. I have been doing a similar rendition, but nowhere near intense. This was incredibly hard...and I shortened it to 50's.

I'm hooked, but disappointed in myself.

bwt:146
cfwux3

as rx'd: 22:13 PR!
3 lbs heavier, 4:27 faster!

19:05, as rx'ed.

Pullups are destroying my time, as I have yet to really nail down a good kipping form. Any suggestions?

20:45
had to finish the pullups either jumping or assisted

Jesse Woody (#144)

Thank you so much for sharing the video - I tried it as a warmup (in conjunction with some drills from Cressey and Robertson's "Magnificent Mobility") - and it was a fun and very effective warm-up. I'll definitely be using this often (and likely visiting your website on a regular basis).

cheers

Patrick

15.54
as prescribed. A personal best.

as rx'd

17:29

42/m/170

As Rx: 27:25

Pullups 11:30

35/199
partitioned exercises into 10/10 (all unbroken)
19:56

M 20 173
16:50
Warmup, parkour quadrupedal movement drills, handstand practice, WOD and stretching.
Sets of 10 on the pullups, 25 on pushups, 20 on situps and 50 on squats with 20-30 secs rest between sets.

26yom / 210lbs (after long weekend)

34 minutes

pullups - did 6 and realized I had better start jumping them if I was going to make it to 100

pushups - 25, 15, then sets of 10 from knees to 100

situps - 25 (real situps then lower back started hurting, switched to crunches), 15, 15, 15, 15, 15, 15

squats - 40, 25, 20, 15

27yo 200lbs

22:04

12 secs slower than last time.
the only remedy is to go faster...

20:20 as rx'd
pull ups-15,8,7,3,2,3,2,3,2,3,2,3,2...
push ups-15,10,3,2,3,2...
situps-30,15,15,15,15,10
squats-20,10,10,5,5,5,5,5...
pre-cfwux3
good to be back after a week off

CFWU X 3 - 15 reps for each of the 5 exercises.

all pull-ups were jumping, push-ups were chest to floor, sit-ups were unanchored with legs straight and heels never leaving the floor, squats were normal.

Horrible time 35 minutes

as rx'd 16:58

last 17:59

As rx'd - 21:15

broken into sets of 10 and 20 (except pullups; sets of 5 and 10)

BW: 178

First time w/ Angie: 23:30

Pull-ups mostly jumping, did crunches for sit-ups (lower back hurting), squats were 40-20-20-20

17.12
as Rxed
Kipping Pull Ups
Push Ups off Push Up handles
Sit Ups on Ab Mat unanchored
Squats to D Ball

Male 45 210

Jumpers after first 10
squats not a2a but knee level
pushups and situps good
11:33

37:45

As Rx'd 39:42

second week doing crossfit, and havent really exercised since Hurricane Katrina....
BTW Pukie the Clown says Hi....

Hey all, I'd want to join the armed forces in maybe 1 year and I'm wondering if I should follow the 3-1 schedule on the site or follow the program made for armed forces (AOFP-CrossFit Austere Program?)

After posting here for a few days, reading everything I could, and doing my own versions I finally did a semi-real WOD.

I went to Crossfit Atlanta today after work and got great help and instruction. Did the warm up and then a modified Cindy (I think that was her name ;) ). I am completely out of shape, had to do jumping push ups and the like, but in the end I was wasted and had to rest for a long while till I felt good enough to go home.

Enjoyed it a lot. Can't wait to see the continued improvement as I work on it all. I'm glad I came across this.

13.10 as rxed
broken into 10 sets of 10 (next time, will do 100's)

As Rx'd: 14.31 - 20/20/10/10/10/10/10/10

This is a new PR. 20.33 last time. 10x10 last time.

Age 51/BW 240#
"ANGIE" kicks my butt again, but 53 better than last Angie (23:24).
Lots of jumping pullups, and all sets broken.

53 seconds that is.

sub'd:

100 kneeling push up's
100 sit up's
100 squats
100 lunges (didn't have access to a pull up bar)

didn't do it for time as still not feeling 100%.

post 45 sec. handstand hold.

29:32

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

(Times listed are time elapsed since start)
Steve
100 pullups - 10 reg, rest negs - 13:00
100 pushups - rx - 22:47
100 situps - rx - 28:18
100 squats - rx - 31:51

Sarah
100 pullups - negs - 11:05
100 pushups - knees - 20:08
100 situps - feet anchored - 28:12
100 squats - rx - 34:12

Coach,

Please clear this up. i find no reason why breaking these sets up isn't the optimal move, nor encouraged. If you are like me and muscle fatigue, not cardiovascular fatigue, is causing you to struggle through, it makes zero sense to stay on one exercise for 15 minutes and allow your heartrate to slow down continually because it takes your muscles longer to recover than it does your pulse. Of course as technically rx'd is "harder" it is not an exercise tasked with increasing power and there is nothing we do in the WODs nor in fitness generally that supports better anything from (i) 100 straight exercises, as opposed to 10x10 or otherwise or (ii) up and down heart rate and more time as opposed to anaerobic activity and shorter time. In the first, this flys in the face of 'greasing the groove' proponents. The second is fundamentally contrary to crossfit in general Power = work/time. So unless someone has a better scientific answer, I stand steadfast against the 'harder' is better logic.

As Rx'd total time was 15:26. PR. I knocked almost 4 minutes off my pull-ups. Yippee!

22m/173

29:08 with jumping pu after 30 and crunches.

22:41 felt good today and a significant improvement over last time....

did 20 rds in 20 min of;
5 strict chin ups off 9 ft high wooden lifeguard platform
5 push ups
5 sit ups unanchored
5 squats
(legs done from jumping up to platform each time)

pre-20 min walk to beach in 25 deg C weather...mmmm
post-100 walking lunges, 20 min walk back

bw: 203 age: 37 warm up: 30 min trail run

Sets of 10 28:40

#265 suavdaddy

breaking up each exercise is fine - I think most of us have to do that for most of the sets of 100, but doing 100 straight through vs. 10 pullups, 10 situps, etc. would e better suited to train faster muscular recovery wouldn't it?

28yo M 170lb 5’10”
CFWU – pull ups, subbed 5 ring dips per round.

100 Pull-ups: 11,10,10,4,4,2,3,1,3,3,2,3,2,2,3,3,3,2,3,3,2,2,3,2,2,3,3,2,2,2 (20 minutes)
100 Push-ups: 20,15,10,8,8,6,5,6,5,6,4,3,4
100 Sit-ups: 30,15,20,10,10,15*
100 Squats: 100 broken
Time: 41:09
Compared to 070129: 43:51
*Puked. First time while doing Crossfit. Surprisingly I felt ok afterwards.
Foam roller cool down. Squats done to 12” box.

31:30

Pullups mixed between strict and kipping

Situps anchored at feet

37 minutes last time

This time I scaled it back to 75 of everything. Had the intentions of doing 100 but that wasn't going to happen.

I've been eating like a madman since starting Crossfit (last Angie was my first WOD) and have put on some good weight! keeping the numbers similiar but the strength is going up.

CFWU (just the dips)

WOD

44:56

I commend those that can do that in 12 minutes!

Anyway, I did sets of 5-10 pull ups up until about 50, then had to get on the assisted machine.......

55y.o. 5'10 155lb

As Rx'd 20:02. More than 3 minutes improvement from 29 Jan.

178/34

21:59 w/ good form thru most of it

21 minutes. I admit that I cheated by starting push ups after about 50 pull ups. Had to wait for the arms and back to recharge, so I did something while waiting. I added dips after the push ups were completed.

42 yom 165# Angie as reqired

100 pull ups 20/8x10 7:50
100 push ups 40/20/20/10/10 4:00
100 sit ups 30/20/25/25 4:50
100 squats 50/25/25 2:40

Total = 19:20

17:20

Kelly

as soon as I saw your post, I had a feeling you transposed your numbers! Outstanding as usual!!!

Feel better!

#265 suavdaddy

This WOD is intended to be done with completion of each exercise before proceeding. Other WOD's like Cindy and Barbara break the exercises into sets. Most of the posts here you will find did this as rx'd. That said, if your new and sitting around more than you like, break it up until your ready to tackle as rx'd. You'll find much more controversy along this line when "Murph" comes up next time.

28/F/105#

as rx'd

16:26

100 pull-ups: kipping sets of 4-5
100 push-ups: reg: sets of 5-10
100 sit-ups: feet anchored 50, 5x10
100 squats: 10x10

switched my pull-up grip from parallel to regular (still a bit funky since my gym dosen't have a straight bar) and that seemed to help my pull-ups as well as aleviate most of my sub scap pain. Late time pull-ups took 10:30 this time 6:50.

Last time also had braccialis (sp?) pain for two weeks following this workout. Hoping that dosen't happen this time.

last time: 21:31

10:21
9:12
6:10
3:04

28:47 total

32:20

1st time doing Angie,did a mixture of strict,kipping and jumping pull-ups. But got them all.

Everything else was on par. Must have did something right because it's been along time since I felt like that after a workout.

F/28/150ish#, 2nd week of CF

CFWU x 2

I did the Brand X puppy modification to the best of my ability. For various reasons (the main one being my grumpy forearms that can't deal with a high volume of chins in a short span of time), I generally rotated through the exercises instead of doing all of each before moving onto the next. Therefore, my time doesn't count, but at least I completed the following:

10 chin-ups
20 push-ups
20 sit-ups
50 squats

Afterwards, power clean practice and forearm curls with light weight.

Next time, more push-ups, more sit-ups, and everything in order unless I'm working around the bad sort of pain. Hopefully this strength/flexibility imbalance will be better by then.

M/48/5'10"/171

"Angie"

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

18:13

29 Jan 07
23:03

Kelly Moore #223-

Holy Cow 59 pull-ups?! We know you are an animal, but dang! Nice work, and great time as always.

Age: 16
Height: 6'1
Weight:178

first day of crossfit... pullups are what killed me 53:14 pushups were done in 15's, situps and squats non stop

as rx'd
29:12

M 175lbs 23yrs
CFWUx3
WOD as rx'd 15.29

35:33 as RX'd

36 y/o
195 lbs
21:51

Team Lakeland
Neil As Rx'ed w/12lbs(total)weight vest. 30:42 (Form got real ugly)

James
Pack:
50 Pull ups
50 Push ups
50 Sit ups
50 Squats
12:45

16:08 + Bloody Palms,,,,hope no pull ups for a while

6'/170/32YO

AS RX'D 17:50

PU 8:10
PUSH UPS/SIT UPS/SQUATS IN 3 MINUTES AND CHANGE FOR EACH

"Angie" (scaled)

For time:
50 pullups (the first 15, then arms bonked and I couldn't get them to pull; jumping/assisted after that.)
50 pushups (xfit is working, I couldn't believe I could do 50 after the pullups)
50 situps (the last 7 or so needed a little knee-tug to get over the top)
50 squats (did OK - sped it up for time and spent 2 hours wrestling the evil clown. He wanted me bad today but didn't get me.)

Time: 11:52

As RX'd
22:09

37yoM 195lbs

Angie with crunches

11:25

as RX'd
15:04

Pullups got silly.

Used gravitron after the first 35 Pullups. The rest were as required, but in sets of as many as I could do in a single set.

approx 31 min.

22:47 as rx'd

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
PPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPP
IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII
DDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD
EEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE
RRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRR

Jeez these workouts make me silly!

Jumping Pullups
24:36

As Rx'd
16:34

female, 21yrs, 170lbs

31 min
*used 50lb resistance band to help with pull-ups

35/M/205
30:04

32/F/138
30:38

16/M/220
20:38

39/195

did power cleans from the other day

135
135
140
140
145
150
160
170
175
180

40yo/M/198

This was my first date with Angie ... oh boy she's a killer ... if my bodies early tiredness is an indicator, I am gonna be one sore puppy in the am.

1. Pullups - As many as possible straight, the remainder all jumping.
2. Situps
3. Squats
4. Pushups - stopped at 86 as I set 40 minutes as a "fini