Wow. I didn't expect the WOD to be posted so soon. I'm glad I checked, but now I may wish that I had waited, so I won't be thinking of this all night....

Lauren, thanks for the early post.

I love the early WOD posts, they make my day. Or night, I guess.

I'm gonna kick Angie's butt.

I hope.

after travelling and subbing a bit lately am out of pull-up form (so far still only ever up to managing 10 in a row however.)

Felt a painful tweak in what's probably my bicep tendon doing pull-ups yesterday. Figure I'll give them a rest for a couple of days. Anyone else had "pull-up damage" - any advice?

to pre-empt the questions:

do all 100 before moving on to the next exercise

Is that the way you're to do this exercise? You're saying do 100 of the first exercise(say pullups) before moving on to the next exercise.

I can do squats fast and all day, but the pullups are gonna slow me down, especially with this bum hand.

I just do 10 sets of 10 to break it up. As long as you do them I guess it doesn't matter the order.

Thanks for posting the WOD early! For somereason I cannot sleep without knowing the WOD. Now I won't have to keep getting up out of bed to check the computer. Is there rehab for CF addicts? ;-)

Are the squats the air squats?

If you do the pullups kipping you can buzz through them pretty quickly!

Wow, what an awesome WOD to wake up to...I'm stoked...

This is gonna be fun in the morning! can't wait...

Actually did this on Tues morning! This totally sucked in a CF way!!! Thanks Keith/CFNYC
Subbed body rows for pullups
Time: 46:55
I never ever dreamt that I would enjoy squats so much. It was a great release following all the other stuff!
Am totally wiped now and did a KB class this evening as well. Well tomorrow is rest day for me

Uh-oh. I just did "Angie" yesterday, as I missed Sunday's workout. I figured I do "Angie" as a make up, subing dips for pull ups. Looks like I am doing "Angie" again. With the pull ups this time. Damn.

It's been a while dearest Angie and I have learned and trained much since we last met. This is going to be rough, and you aren't going to enjoy this ;)

Blister popped on pull-up 92, did the last 8 with fingers only on bar.

31:59, a PR by :03...

#9- Amy, yes they're air squats : )

Wendy

Hell ya. Can't wait for this, BRING THE PAIN!

Im excited to give her a shot, just wanting suggestions about what I should do if I reach an almost total 1 rep failure before the 100 are done. Pull up machine?

What's the default sit-up? If I have access to a GHB, I assume I should do them on that?

What kind of mat is that in the picture? It looks like a great mat for the home gym. Any ideas on brand?

Are Glute-Ham situps the crossfit standard situp?

#20- Swain Tatame, they are great mats.

During the work out on saturday, 120 Pull ups 120 dips, i pulled off blisters on two fingers and 2 on my palm. any good substitute for pull ups, and any good idea for getting the sores to heal?

During the work out on saturday, 120 Pull ups 120 dips, i pulled off blisters on two fingers and 2 on my palm. any good substitute for pull ups, and any good idea for getting the sores to heal?

Huge difference between doing 100 of each before moving on to the next and broken. Try it both ways, keep track of both times. I call it Angie and Broken Angie.

Groups of ten. (Broken Angie)
26 mins

This is becoming too irritating. I haven't recovered from last weekend pullups, and now another 100! Thanks for the calluses, CrosFit. After my first week i'm wasted and I wonder how much time till i give up ;)

Last time I did this (it was actually my first Crossfit workout!) I used the Cybex-type machine in my gym and used a -50kg weight and did the 100 pull ups in one block. How they burned! Is it better to use a bigger assist and do them in one go or use less assist and do them broken?

(nb, I did a straight 100 pull-up workout in my flat using my own bar - took 20 minutes. I get at most 4 consecutive chins, or only one pull-up at a time. With my dodgy elbow, I'm certainly not going to chance it so I'm inclined toward using assistance tonight).

Angie as modded

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

as modded in 24:32

Cheers, kempie

First WOD in a LOOOOONG time...

broken Angie

25:02

Epsa (#28), if you're just starting out you have to scale the workouts. I've been CF'ing for about 3 months now, and I do about 50% of the workouts as Rx'd and the other 50% scaled. I scaled everything for the first month. Check out Brand X for great breakdowns and scaling of the workouts.

Full CF is definitely something to work towards. Consistency is more important than maxing every workout.

CFWU X 3 (stretch, be, bench dips)

Angie as modified:

75 jumping pu
50 pushu
50 situ
50 squats
No time. Forgot to start timer.

Angie this morning. 2 April time : 24:15. Todays time : 22:02 2min 13 sec better in two months. Paced it a little bit, so I defintately have room for improvement. Looking for another 2 min drop the next time it comes around!!!

Holy Cow! Pull-ups I knew would be bad, but I was frustrated on how the push-ups were more difficult after doing all the pull-ups. Great WOD - Took longer than I expected.
As Rx'd: 100,100,100,100
18:16 (33 yoa/160#)

"Angie"
As Rx'd
17:01

155bwt 26yo m

as rx'd

15.48 - i figured id try to get the chins in around 7 mins and did, press ups were easy but the sit ups took me aaaages! awesome workout

As Rx'd
23 y/o male
155 lbs
17:49

age 30, 5'10", 176#

24:25, :25 longer than last time.
All sets broken, and pullups: 10 kipping, 90 jumping.

23:50. Nearly 1 minute improvement. Full body pushups alternated from 12" elevated surface to a 6" elevated surface vs all from 12" elevated surfact last time. Roughly a 30 second improvement on the 100 pullups (9:30 this time). Pushups took a little longer and situps flew (thanks to all the GHD situps and L practice).

Does anyone have the body weight WOD randomizer?

it is a one page doc that has several BW exercises, a column for time/rep and the numbers etc...

You use a random number (such as a dollar bill serial #) to generate a random WOD.

I downloaded once but now I cant find it. Please send it to jfdoherty4@gmail.com

Thanks much!

21:38, my worst time ever by several minutes. Wasn't feeling it this morning.

3x9L/9R 52# kb jerks. Each rep started with the kb well below my shoulder. At my limit on the left side, but it's up from the 4-5 rep max....right had plenty of reps remaining. Left side slowly becoming stronger, but it's a long process.

Just enough rest time to tape both hands for callous protection before the WOD.

WOD: 12:55 - 50 pullups nonstop even with taped hands (tape is more slippery than skin and it was a little too tight - cutting off circulation!)- I'm thinking 55-60 would have been possible without the tape. As usual I was reduced to sets of five to finish the 100 after going all out on the first attempt. I'll have to try Angie with partitioned pullups the next time.

Pushups stunk (as normal) with many breaks. No breaks on anchored situps or squats.

Comment #28 Epsa.
As somebody mentioned to you, scale your workouts so that you don't burn yourself out, especially when you first start out. CF workouts have a way of evening out sometimes;you'll have a very tough 3 sometimes followed by 3 not so punishing ones, that make you want to do extra work at the end of them. Resist the tentation, especially as a beginner. I remember when I started 3 months ago with Tabata Fight Gone Bad, followed the next day by some squats, runs, Michael, etc. If you stick with it, eventually it will pay off, and not so far down the road either. As for calluses, well anyone that touches weights or lifts will have them; it's a was of life. I've had them for 16 years. They're not painful, just ugly. Good luck in your CF endeavours.

32/M/185
as rx'd
100 pu - kipping
100 pu
100 su - anchored
100 sq
total time = 17:48

100 jumping pull-ups (alternating grip every 10)
100 push ups (very broken but every rep strict)
100 sit-ups (broken at 50 and briefly at 77)
100 squats

40:07

Slow, but I'm very happy with my push ups. It wasn't so long ago that I only barely made 100 in sets of 10 spanned over a whole day. :)

22:01

#24- We use stuff called moleskin for blisters in football and it seems to work pretty well. Its like tape with furry stuff on the outside, you can cut it to fit however you like. Hope that helps. I'm not sure if I'm allowed to put links on here, but
http://www.thebackpacker.com/beginners/moleskin.php gives a pretty good description.

are body weight rows a decent sub for pull ups or should I try pull downs. really have trouble with pull ups and I am trying everything to keep improving

Amy, Susan and Sheryl

Angie
Susan-19:08
Amy-19:48 very broken pullups, but no jumping.
Sheryl Between 20&23 (she didn't time)

1x800m run
6x100m sprints

age 41
bwt 215#
time-19:45
broken down into sets of 20 and 10.

29/170/m

angie

23:30

jumping pull ups on last 40.

24/72.5/M

27:17.68

First WoD after holiday, so bad food and now I've to try cut weight to -68Kg on Saturday. Felt so weak with the PUs but did them all without resorting to jumping/reverses

Pull Ups: 17:40.37 (well broken, into ones for the last forty)
Press Ups: 4:18.24 (50,20,10,10,8,2 - can't believe I couldn't complete the last ten unbroken!)
Sit Ups: 2:39.76 (50,30,20)
Squats: 2:39.31 (70,30, slight break)

Colm
-Good to be back

23M 6' 165

22:30

as rx'd
32/M/165
23 minutes - personal record by 5 minutes.

Pullups still take the longest. I'm still having trouble stringing together longer sets of pullups. Start off with 20 reps and am down to sets of 5 very quickly. Any suggestions?

20:21

non-kipping pullups

SDHP 20,18,16,14,12,10
Box Jumps 10, 12, 14, 16, 18, 20

Did this workout this morning at the local big box. When I was about halfway done, a bodybuilder type nearby said "stop it already, you are making me tired!"

Here buddy - have some kool-aid...

For beginners and other less experienced CF'ers (of which I still consider myself one), the link at the top of the WOD page "compare to..." is another resource when questions arise. CF and the CF community is very generous with answers and help, but CF is also about being self-sufficient; it's part of the CF DNA. The "compare to..." can be as valuable as the search and FAQ sections.

For example, if you link to the "compare to..." for today's "Angie" essentially all of the questions asked thus far are covered. Post #48 discusses scaling and how to get through "Angie" if you are unable to make it through "as Rx'd". Post #101 is from a moderator and definitively answers the question about what "as Rx'd" is for "Angie".

Use search, check the FAQ, review the previous time the WOD came up with "compare to...", 3-2-1 GO...

dave rad #48:

For today sub jumping pull ups for the pull ups. To improve with pull ups over the longer term, add them to your warm up. Focus on negatives - jump into the 'up' and lower yourself down slowly - until you can do proper pull ups.

There's lots on this in the forum if you search for pullups. Once you can do one or two, try greasing the groove if you have access to a bar throughout the day: http://www.dragondoor.com/articler/mode3/69/

4 sets of 25, as rx'd 15 mins approx.
Was this workout intended to be done in sets of each excersize, or complete 100 then move on?
22/m/82kg

23 minutes
the last 10 minutes just to finish up the pullups

39yom/155# 5'6" as rx'd 18:56

F/24/131

Row 1000m
CFWUx1 + light stretch

20:27 As Rx'd

Cooldown: Row 500m, stretch

BW 170

as rx'd

14:07

First time, and loved it.
Didn't go crazy on it...
BUT, only got 50 pull up's
what's good sub in the beg.
15:20 (set of 50)
M/165/42

26/6'6"/200
Row 5 minutes, stretching

21:40 (pull-ups, push-ups, and sit-ups)
I did the squats really slow (hamstring injury) and not for time.

First time Angie and I got to hook up.

All 100 in 5 sets of 20. The first set of pullups was straight 20. The second was 10, 8, 2 negatives. The third set was 3 sets of 6 with 2 negatives. The fourth and fifth sets were 4 sets of five. All other exercises were done in sets of 20 straight.

31 minutes.

26:24

Hey-
48y/M/200lb/CFT-1005/15 months of Crossfit

Since I workout by myself in my garagym, I often run video of my WODs to self-coach. I've made significant improvements in many areas, but still can't lockout my elbows on the snatch. One has too much scar tissue from sports damage and can't fully extend and the other just doesn't cooperate. Any ideas?
Very novice PBs-PowerSnatch 165lbs & SquatSnatch 95lbs.

Outdoor throwing season is keeping me busy; 2 competitions to date with a win and a second place finish. Next up is Kansas City highland games on Saturday.

Good luck in your training,

-K

40/m/160

21:23
New PR
beat last by 3:30

thanks for posting the WOD early.

I couldn't imagine doing pull-ups or pushups after the other day 100 pull ups and 120 dips. I am aching a great deal (new to CF).

I'll do everything else though, and throw in a 400m run in between each

I'd prefer to finish one exercise before moving onto the next, however, I'd be down to singles on the pullups after 30. Just went to failure then moved onto a different exercise. This allowed me to keep the HR up. Used abmat for situps.

Time 27:32 - 0:15 better than last time AND all the pullups were kipped (used blue resistance band for 65 of the pullups last time).

Age 29
BW 160

Pullup subs = band assist, gravitron, jumping (not lat pull-downs)

To those new to CF, you should be working towards 3x15 pullups in your warmups.

If you can't do some approximation of that, I would advise you to consider scaling your WOD I.E. don't do 120 pullups or you will likely set yourself back due to torn up hands.

Once you are used to this type of programing for a while, a total of 100 pullups is not hard.

I am not saying baby yourself too much for too long, just use common sense and progressively work up to it.

Me 40yo/M/5'10"/190lbs

4 weeks post wrist surgery (non crossfit related injury)

CFWU x 3sets / 15 reps per set

WOD total time 16:15

100 pullups:
Almost all jumping, my wrist does not hurt as much as last week doing pullups. I am now using a box for jumping that allows me to barely reach the bar. Its the hang that kills my wrist right now.
100 pushups:
I worked on hand positioning to see which is most comfortable for my wrist. It turns out that every position I tried hurt quite badly especially at the top of the rep. I did all pushups on my knees.
100 situps:
As rx'd
100 squats:
As rx'd

Overall, I feel that my wrist is not holding me back as much as the week prior.

Have Fun, Train Hard,
Billy

18:39 as rx'd

+ 14 lb weight vest

blew up a callous doing it as rx'd in 20 min. The callous took about 1 square cm of skin with it. ouchness.

-chris

Mark
18:50. Last time 17:36. Time before 18:50. Moving the wrong way.

bw 166 age 38
5 rounds of 20 reps
pulls,push,sit,squat
25:00 mins

bw: 185

Angie as rx'd.

time: 25:34, which is around my last time in C'ville. Given the altitude here (6,200'), I'd say I made some improvement. My splits were:

pullups: 09:12 (9:12)
pushups: 16:40 (7:28)
situps: 21:54 (5:14)
squats: 25:34 (3:40)

24/m/215#
First time Angie but I feel like I sucked today
42:00
Gravitroned most of the pull ups
Varied up the push ups

I think I had too much to eat. I met pukie after all was said and done.

19:48

pullups: kipping, jumping
pushups: 30, then 20s, then 15
situps: same
squats: 2 50s

WU
.5 mi. walk on treadmill and stretching
20:35
added 10 sets of 10 of 135# BP too

as rx'd 13:51

26:04

6'1, 213

25:40

Almost all pullups were jumping with a slow negative. The rest as rx'd.

Completed each 100 before moving on as one comment advised as the correct approach to Angie.

21:30

First time doing the "Angie" WOD. Broken PU (of course) and Pushups (less so). SU and Squats did pretty good with maybe a hesitation at a couple points.

Now you can do your WOD while traveling!

WOD Randomizer, from Crossfit Journal (March 2006)

Link below.
Hale

http:/www.crossfit.com/journal/library/43_06_austere_training.pdf

29:00

almost all of my workouts have been of the "Angie" "Cindy" "Michael" breed this summer so I'll post my results for today's Angie

WU - 800m jog to park
WOD as Rx'ed: 16:20.26

800m jog home

pullups held me back, no kip, 9:00 there.

once the sun gets hot I'm doing 3mi. boots, sweatpants, and 16lb "M16" (lead pipe) run on the trails. little less than 5 weeks 'til ship date.

20:28 as rx'd

Oh and that was after doing the Mary workout yesterday as part of Officer PT in my unit. Getting ready for Ranger School in 2 months!

33yom/66"/155#

CFWU x 3 (light on pull-ups)

Angie as rx'd

14:57

Age: 41
BW: 164

As Rx'd - 14:33 (PR)

2:11 faster than 4/2/07, and 7-1/2 minutes faster than 3/16/06

11th week on Paleo diet

Broken Angie

100 sit ups
100 push ups
100 squats
60 pull ups

Time: 21 min

I am still having trouble with my pullups, but I am getting stronger.

175lb m, 22

I'll do this without the pull ups and push ups. Still sore from workout 120 pullups/dips

M/200 lb/19

"Angie"

did each 100 before moving on
100 pullups (no kip, all pullup and curlup)
100 situps
100 pushups
100 squats

20:56

100 Pull-ups
100 Push-ups
100 Glute-ham Sit-ups
100 Squats

45:00 min

50/199

19:27 as Rx'd.

First time with Angie--2nd day crossfitting:

50 Pullups (2/3 jumping)
100 Pushups
100 Situps
100 Squats

44:03

Broken Angie:

5 rounds of
20 pull-ups (5 x 4)
20 push-ups (2 x 10, last round unbroken)
20 sit-ups (anchored, full range, unbroken until last round)
20 squats (unbroken)

Time: 29 minutes

Did this one outdoors in the sun (it was very, very hot). After 8 sit-ups in round 5 it felt like I was about to pass out. Had to break for 2-3 minutes (so I would have finished in about 26.30 without that break). It was a bit scary actually, and I will never again do such a tough workout in that kind of heat. I guess being hung over from a bachelor party yesterday didn't help either.

First time doing Angie (almost) as rx'd, and I am pretty happy with the result.

WOD as Rx'd 12:31

Jeez my times have gone down and my workouts are far more intense when I started to do the kipping pull ups. Its like you Crossfit guys and gals know what you are talking about. Please next time someone just hit me over the head with a brick!

#32 - Jason Cole
Thanks, i will give full CF a try till my second Rest day. If i feel like bs, i'll probably be forced to scale.

I saw the times posted today, and just for all here to know how frustrating it is ... i'm a 23yo male. I should perform better.

i did this yesterday!

M/20/165
as rx'd

16:01

my pullups need to be better.

AS RX'D
20:50

17:59

3:32 better than last time.

16:13 as rxd

1:03 slower than last time. Sit-ups killed me today.

20:53 (broken Angie)

31 yom 182lbs
As RX'ED
16:48

24:47

23 y/o male 229

"Angie" as rx'd
51:15 wow Pull-ups took forever

36/M/64kg

As rx'd

12:58

Long time since doing high-rep pullups. Was careful, but shoulder fine! Need to improve on situps and squats.

11111111111111111111111
CFWU w/ Gravitron PUs and dips
ANGIE- 22:52
Pull-ups took ~9:00; push-ups ~2:00; sit-ups no anchor, some rocky style; squats 20#-total DB-OVHS

Just in case you missed it/or care:
I'm returning from a 3wk rest cycle and feel awesome! I am so glad to be back into the WODs. That I-cannot-push-in-the-clutch feeling after some good leg work, or that I-can't-grip-my-razor feeling after beau-coup pullups, was greatly missed. Had to take the long way to work to avoid engaging clutch (jeeps shouldn't be made with automatic transmissions- or A/C); couldn't avoid the shave though . . . looks like I tried to lip-lock a wet kitten.

I believe the rest-cycle experiment has been a success so far. It feels like I have a base of strength and endurance to BUILD-ON, instead of a static level of strength and endurance capability.

Looking for feedback on my plan for a 12week on, 3 week off schedule. I have nothing to base that off of other than an experience based observation of how long my body takes to totally recover from a period of long-term, high intensity training.

38/m/195#

Hands still fried from subs for muscle-ups, but:

-100 pullups (25 kipping, alt grip, then 75 jumping with head above bar)
-100 push ups - strict, 10 sets of 10
-100 Sit-ups - on GHD..... definitely killer, compared to "normal" sit-ups.... sets of 10
-100 Squats - sets of 20, against wall (as per "squat therapy": hands high against wall to get max extension at top (reach for highest point possible)
30:17
Slow, but I focussed on technique, as I have been getting VERY sloppy in my quest for better time (scores). Practice makes perfect.....

AL

Age 51/BW 240# "dipping ANGIE" = No place for pullups. Done outside by daughter's pool in Phoenix AZ (80 degrees @ 0900). Subbed dips for pullups; otherwise as rx'd (24:55). I'll look for a gym and pickup pullups this afternoon.

23:20 it was not that funny :o)

M/26/178
CFWUx3
WOD as Rx'd: 16.14

did GHD sit ups, last time only did anchored ones and got 15.49.

14:10

1 SET
------
10 PU'S
25 PUSH-UPS
10 PU'S
25 SIT-UPS
5 PU'S
25 SQUATS

5 SETS
-------
5 PU'S
15 PUSH-UPS
5 PU'S
15 SIT-UPS
5 PU'S
15 SQUATS

M/26/178
CFWUx3
WOD as Rx'd: 16:14

28 yom, 185 lbs

27:22

not much room for full kip, pullups took forever

19:59.99

CFWU X 3
WOD
23:26

50 yoa male, 180 lbs, newbie
50 PU's, followed by 30 assisted with 35lb, 20 assisted by 25lb.

100 Pushups....30, 20, 20, 15, 15....

100 crunnches on machine....30, 20, 20, 15, 15

100 air squats (50, 50)

APPROX 46 minutes.

Anyone that could provide feedback I'd appreciate it.

Thanks!

WOD as prescribed...Did everything in one set except the pull-ups-which I lost count on how many sets..Maybe 10?

It hurt so good though...

35:45

28 minutes

Day behind. Did Snatch work, details there. "Angie" tomorrow.

M/35/5'8"/157

Warm-up: 5 minute walk + stretching

Angie as rx'd
30:30

200lb/66"/38yom

as rx'd with anchored situps

29.27.65

compared to first time 4/2/07-23min, while only doing 50 pullups.

M/38/185
Great workout... one of my favourites but I had to hit it after a just a two minute warm-up because of time constraints.

20:20.

Last time out was 20:10. I wasted time in between pull-up sets. Slow on the push-ups too. And pretty slow on the sit-ups. And then there were the squats, which were kinda slow as well.

More better faster.

46 y/o
5'10"
194

CFWU x 3

As Rx'd 33:30

My PU's suck!!

Max unassisted PU is 12 did sets of 12, 10, 7
then went to assisted PUs it took forever.

I don't feel my lats engaging and believe my PUs are all arms.

Any suggestions as to how to get my lats to help?

I have always stuggled with PU and during BUD/s ate a lot of meals wet and sandy because of it. Now that I am retired I would like fix my problem. I always enjoy the workouts and wish I knew of CrossFit earlier.

Mark

31yom 205#

21:50

Five sets of ten for each then, after fifth set I finished the other fifty push-ups and squats. Finished with five sets ten for the sit-ups and pull-ups.

BW 240
As rxd 27:00

Bwt: 133

as Rx'd:

11:28

About 15 sec slower than last time. Might try pull-up's more split up next time. Did 50 for fist set and broke the rest up. Push-ups and sit-ups were a little slow today too. Still fun though

40/219
asst pu
17:30

33M / 185# / CF #111 / CFT 825

"Angie"

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

00:32:20

(Jacki sub'd 50 PU & pushups 00:25::59)

19:53

pre-cfwux3,50reps 20# wall balls for time-1:39
wod as rx'd-18:14, 2 mins. faster than last post
Pull ups-15,3,2,3,2...until 70, then 2,2,2... until 90 and last 10 quick singles
Push ups-10,5,5,5,5,3,2,3,2...until 90 then quick singles again
sit ups-30,then sets 10
squats-to dynamax ball,30,10,10,10,10,15,15
post-amrap HSPU in 5 minutes-23, these still need a ton of work

Medwig - 22:00

Milan - 30:00 (hell of a great effort for his first crossfit workout!)

Found a workout partner, score!

25 yom 6'2" 155#

Broken Angie: 5x 20/20/20/20/20 What a real butt kicker!! Non-kipping pull-ups..still tyring to get the hang of those.

16:13

21yo Male, 5'10" 155lbs
"Angie"
As Rx'd
19:11

Whew! Push-ups, sit-ups, squats - no problem, less than 15 minutes.

Pull-ups: |:^{ Took me 17 minutes to do all 100. Had to break the majority into sets of 5, also alternated between pull-ups and chin-ups.

Total: 31:40

27 yom/175#

59:57 as R'xed. New to crossfit, but I was able to finish unbroken, doing all 100 reps of each exercise with no subs before moving unto the next. Pullups took forever b/c of fatigue and the fact that my hand exploded and started bleeding everywhere. Had to patch it up (but didn't stop clock), and that got torn off too. Just happy I finished as Rx'ed at this point but should I be discouraged at such a horrendous time?

#132 Gino,

Congrats on getting all the way through. That's an achievement in and of itself. However, if you're new to CF, you may want to scale back the WOD's. I know I did, as have many others. No point in getting frustrated and disappointed. Stick with it.

weak showing on my part

25:56
as rx'd

39 (not for much longer) yof

As RX'd except pull-ups done on Cybex-type assisted machine, 40kg assist (last Angie: 50kg assist).

Pull-ups and press-ups broken.
19:00

32/M/72"/160

"Angie"
as rx'd
19:42
pullups on thick bar.
First time with "Angie".

Pushups slowing me down big time.

M/33/85kg

4 rounds for time of:

Military Press 30kg, 25reps
Pull-Ups, 25reps

time 21 min.

M 33/170

first time for the real angie.

24:20

pullups took all the time.
all sets broken on all exercises.
plenty of room for improvement, but good effort.

26/M/72''/250
2hrs of full court basketball
100 PU's (30 regular/70 jumping)
100 pushups
100 sit-ups
100 squats
39:00
New to CF, first time w/ Angie, first time posting. I'm hoping to shame myself into a better time :O)

Nice one today! I was looking forward to this one coming back around.

M/160/24

Angie, as rx'd: 14:38

#141 edevine

thanks for the response; I appreciate your input & definitely can see the value in scaling back WODs for newbies like me.

however, I am stubborn (hence continuing with 50 or so unassisted pull ups after my hands were bloodied) and took the unbroken Angie as a challenge so I gave it a whirl. on the bright side, I have lots of room for improvement for next time!!

Still sore from 30 muscle-ups.

Angled pull-ups on rings 100
push-ups as Rx'ed 100
Squats and sit-ups 100

23:28

Love this WOD!!!!

21:50 as rx'd
situps on abmat
squats to dynamax ball

About 3 minutes slower than last time.
Poor dietary choices are slowing me down.

Wow, this will be a tough one. Bring it on Angie!

M/48/5'10"/175

"Angie"

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

15:45
----------------------
Compare to 070402

18:13

31:50

last 70 pu kipped.

beat last time by 6 min and form improved as well. way to go me.

31:50

last 70 pu kipped.

beat last time by 6 min and form improved as well. way to go me.

to #3 bodhikenobi

1st Lay off the pull ups!!!!

I just started getting good a pull-ups and got tendoitus it is disasterous...

Ice immediately and take an anti inflamitory like ibuprofin after work outs...I dont like ibuprofin so I have to be really careful

Lay off pull-ups until the tenderness eases up then when you start pull-ups again use a big band hung on the bar and rest your knee in it to scale down your body weight or use a cheat machine and go real light. If you dont have those have a friend spot you from behind and if you lack all the above do jumping pull-ups instead. Also widen your grip to use more lat and less arm.

The tendonitus will only get worse...be careful.

24 m 5'8 160
28:00 min
11 min faster than last time but still too slow

Subbed jumping PU
19:04

WOD as rx'd

17:53

30/M/200

Bike to gym

CFWU x 1

Modified Angie

Approx. 21:30

25 Pullups (broken)
100 Pushups (dissapointingly broken)
20 Pullups (broken)
100 Situps (took forever)
25 Pullups (broken)
100 Air squats (consecutive)
30 Pullups

18:29 as rx'ed. PR. Previous: 20:00, 19:10. Thanks, Coach! BW:168 Y/A:58

23.03

100 each

Work out @ station 11.
No pull up bar only a assistance machine.
Did first 25 unassisted 75 with 50lbs
push ups, sit ups and squats felt great.
Didn't time

54 y/o 29:44

HOLY CRAP! Last time, 30:39. Sad.

Today, as rx'd 21:10!!!! I was like um...wow!

I wish I had CrossFit 10 years ago, my fitness has improved beyond belief in just 3 months. =D

41yom 180lbs

Holy S@%&!! I thought I was going to kick Angie's behind until I got to my 5th round of Pull ups!! By round 3, I was done with sit ups a squats. Push up were next on round 4. Then Angie kicked my ass with pull ups. I breezed through everything else in about 4 min.

PU:30-60-80-100
SU:40-70-100
Sq:40-80-100
PUp:14-24-34-41-46-51-55-59-63-67-71-75-79-84-88-92-96-100
Total time: 23:25.

Angie, watch out next time!

28 m5/10,230
this workout was just what i needed. get that stress out!!!!! did all the pull-ups kip style except for the last 6 my hands were about to turn into hamburger, so i did 6 false grip on rings. but did all in a row; strait down the list. total time 22:30 Fat boys can be fast!!

41yom / 152

WU 6min on elliptical and Back Extensions
WOD - 2nd time for Angie on April 2 time was 23:19

Today - 18:22 close to 5 minute improvement feel really good about this

Post - Yeah Burpees with 20# dumbells (2 sets of 10) and GHD sit-ups 3 sets (16, 12, 10)

26/M/217

This is my first post, and after a little over a month after starting Crossfit, this was my first try with "Angie" and a first close encounter with pukie. 100 pullups, followed by 100 pushups, 100 situps, and then I got to the squats. finished off first 50 and felt great, I was also just under 15 min with 50 squats left... about 10 seconds later, my stomach started heaving, I sat down and for about 10 min controlled my self. Got back up and finished the last 50 squats. Time would have been about 15 min...however its going down as 25 min as I almost met pukie...

Ill keep these shorter from now on

45 / 180

Angie as rx'd

18:46 new PR (by 1:38)

100 PullU (40 assisted), 100 SQ, 100 SU, 100 PU
BW 166 Time: 31:40

44/M/72"/185

16:39

.

Male, 25yrs, 170lbs

"Angie" (subbed 100 Jump PU's)

14:45

Pull-ups DO NOT come easy!!! Geez...

37/m/185
WU: ran .8 mi to the park
WOD (first time for me for angie):
I did them all in a row, but all broken
pullups - sets of 10, only the first set was all legit, the rest i started doing real ones then had to finish with jumpers
pushups - sets of 25
situps - sets of 50
squats - sets of 50
time: 14:21 (8.5 minutes of that was pullups)
ran .8 mi back to car

26yoM
68kg
5'9"

Angie as rx'd to Brand X standards

18.14

28/M/185
CFWUx3 minus pull-ups

A disappointing 25:10.
Previous: 18:23.

I hit a wall on the sit-ups, and then it fell on me during the squats.

24:57, as Rx'd...

WOD as Rx'd
Time of 11:36.
I broke the workout in to intervals of ten.

17:29 as rx'ed, a new PB again. Push ups sucked probably because of 100 burpees yesterday but chins were faster and I think I got almost 70 sit-ups before I rested there. Squats just plain hurt but I had a good rhythm to pump them out, I need to be able to storm through these now though.

Pre-CFWU + kettlebells + clean practice (135 for touch and go reps)
Post- Absolutely nothing.

I am on a cycle that I found on the message board.
12 week cycle:
3 week hard WOD
1 week half volume WOD
3 hard
1 half
3 hard
1 off

I am on the off week right now. Cannot wait till this off week is over, but they are well deserved.
Get some!

Time of 23:54

Im pleasantly surprised as I ve been recovering from illness and have been away for a while. Its my second workout back.

As modified:

25 pull ups/25 jumping/50 rows
50 push ups/50 push ups from knees
Situps and Squats as rx'd

38:30 as rx'd.

by the way, anyone attending the Pittsburgh Cert in November? I am already stoked!

25/M/245

22:55 with some assisted pull-ups

as rx'd 17:00

I was kipping the last decades of pull ups.

Worked out today at the school where Murph is gonna be. I think it will be a great location. The pull ups bars are a little thick but nothing a crossfitter can't handle. So pumped for this workout!
CFWU x .5

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

Wore my vest for this one except sit ups, lack of ROM.

18:58

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD as Rx'd: 17:40pr(50 seconds better)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

28:20

Pullups (assisted)
Situps
Pushups (Knees)
Squats

Wow . . . this work out is great! I need to work on my upper body strength . . . But that's what CrossFit is for!

27yom/6'4"/212#

40minutes, kipped the second half of the pullups.

28 minute improvement over last time, and I only did half the pullups that day, so I'm pleased.

As rx'd
46yom 160#
12:24
2:00 faster than last time
Pullups kipped 4:26 1:40 better than last time
pushups 1:56 :10 slower
situps anchored abmat 3:46 same
squats 2:15:31 faster

19yom/6'/185

22:30

First as RX'd workout in almost a year.
32:59
23/m/180

27/m/210
25:32
Then 2 sets of 50m lunges along with a ladder on the concept 2
1m
2m
3m
2m
1m

1 min rest between each

approx 40 min - 37yro male
Pullups - 10, 10, 10, 10 kips, 6x10 jumping
Pushups - 50, 25, 25
situps - 80, 20
squats - 100

OUCH! ...

ps - Comment #3 - Posted by bodhikenobi - Watch that biceps tendon...I have a small tear from 3yrs ago and have only been able to do pull ups the last 8 months and at a significantly reduced amount...try using the Cybex-type machine that uses counter weights to assist the pu or lat pull downs at a comfortable weight until you feel confident

20/M/1.82m/79kg
13 weeks in the programme

Angie

Previous: 21:38 (070403)
Today: 18:17 (070606)

Sit-ups, sit-ups, sit-ups. Really need to do better on these. Probably loads of time saved by that.

Performed at 22:30 CET to escape from daytime heat (27C). Very hot according Norwegian standards but being closer to the polar circle, the sun is still not going down soon.

29yof
47 minutes
80-lb. counter-weight on pull-ups

38/M/183

WOD-Groups of 10 w/only 80 pullups

18 mile bike
3.5 mile run

44/176

Angie as rx'ed: 23:37
Almost 4 minutes slower, very disappointing. Did get a PR in the pullups, 100 in 6:01, :21 faster than last time. So thought this was going to be a good one but ran out of gas 1/2 way into pushups. Really wanted to stop but I have a poster on the wall from an old Nike ad saying "Everyone is invited but not evertone attends" and just gutted it out.

110 asst pull ups
100 Push ups
100 Squats
100 Sit ups (decline bench on highest level which is the closest to the glute ham I can think of)
Time: 19:16

(April 7, 2007- time: 20:04, pull ups with more asst than today, sit ups with with towel as a sub for ab mat)

Practiced HSPU
Soccer game tonight
Erin

13:28

M/33/5'9/178#/CFT=870
Angie as Rx'd
33:00
A 5+min improvement over last time, but still 130 seconds off my best.

Age 35
BW 145#

As rx'd:

14:58

19:21

29:30

50 pullups on assist machine 70lb 75 pushups 75 situps 75 sguats all broken time=26:40 34year old male 225pounds. Thanks to Pinstripes & Pedals

19:06

Kipping pull-ups took 13 min.

The rest were okay, but still broken.

First time doing it, but I already love angie.

Here hoping for a better time next go round!

28 yom
5'6" - 165#

Broken Angie - 19:52

Sounds much much much much much MUCH easier than it is. Almost met pukie in the bottom of the trash bucket in the locker room. Good times.

26yom, 175#

18:38; as Rx'd.

Folks, I've been doing the WOD's for about 3 weeks now and I have noticed, given the amount of opprotunity, that my "grip endurance" is really what fails me on my pullups. Any suggestions? Also, my hands are taking a beating (thanks snatch WOD :) ... any suggestions there? I never see gloves in the video clips, so I haven't been wearing them. Tape? Chalk?

28yo M 170lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Time: 34:36
All sets broken
Compared to 070402: 41:09

Managed a horrible 32:49 on this one. I only managed the first 12 pullups in a row before coming off the bar. Just didn't seem to have any gas in the tank today, not sure what is going on.

31:19 -minus 10 pullups (got some "bad" pain in shld)

And to those who jumped on my 10x100M sprint post a while back, like a Harley in the summer, I give you my deepest, most sincerest apologies . . . I was 50 ft shy. Thanks for looking out!

M/17/133

Pretty disappointed, took 33 minutes to do this. First time doing Angie, my body just isn't conditioned enough for lactic acid removal i guess.

bout 40 min as rx'ed :$ hope it'll go waay better next tiem :D

17 yom
6'0" - 135#

23m/178lbs

as rx'd:
26:57

24m/150lbs

15:05

As rx'd:
14:33
Great Workout!

11:40 slower than last at 11:17, hands still not totally recovered from last tear so pull-ups were about 30s off pace.

As rx'd
25:39
29m/255#/18%bf
Just started crossfit last 2 weeks. Former powerlifter.

25m/187 lbs

Split into 10 sets
30min 40 seconds

Squats with 185lbs

15:50

31/M/190lbs

First time doing this WOD

assisted pull ups after my first set of 20

32:55

Cooled down with a short 1km jog and lots of stretching. Angie is a remorseless beast.

CFWU x4

snatched:
75
75
75
105
105
105
95

Then did angie with gymnastic rings for pull ups.
Time was 45mins
I got a nasty cold too which i had to stop for a few times.

My time is really horrible, for those doing under 30 mins, how long have you been in crossfit and what do you recommend for me to improve my time?

As rx'd 33.10

Maybe 10 mins slower than my personal best but still recovering from the flu and took it pretty easy. Happy to complete a solid workout to get back in the groove.

Will attack the next WOD.

21 y/o male 206#

100 pullups
100 pushups
100 situps
100 squats

time of 22:00

compare with April 2, 2007 total time of 23:30

compare with January 31, 2007 time of 23:36 on

Angie: 37:15 Broken time; did all but pullups in 15 min. The rest of the time was at the pullup bar.

I did it without knowing it was strait through each exercise. i did 40/30/20/10. I messed up and did 30 twice and went to 10's. so it was more like this 40/30/30/10.

Time=21:20

How does this stack up? i have done some of the WOD's so far, getting my feet wet so to speak. Im still sore from the 120 pull ups and 120 dips from a few days ago. (the 30 muscleups). Waiting for my rings to come in so can build my pull up/ dip/ ring station.

someone shoot me an email. im looking for good time goals.

26yom/190/6'1"
16:50-time

35 pull-ups 65 with kip
100 push ups
100 crunches
100 squats
New to crossfit- thought i might puke but just got light headed. Are the sit up full ones?

#210 Josh, you're just gonna have to keep doing what your doing and your hands should adapt soon enough. Keep an eye on your calluses so they don't tear off and DON'T wear gloves because they are for... well... never mind. You can build up your grip strength with deads and kettlebells, too.

Are sit up full ones? Full ones what? What's a half sit up look like? Is it like a half push up or half squat?

Did angie a couple weeks ago 20:13 (chest to ground push-up, ab mat sit-up) a little slow but was playing with my strategy.

Today: AMRAP 250m Row max ring Dips
16/11/10/8/8/7/7/6/5/7

36/m/168/5'4"

Broke under the 20 minute mark.
As rx'd:19:48

32/f/110

26:14 (jumping kip pull-ups)

M/26/198

as rx'd - 36:45

Took a long time to finish the pullups but I didn't have to do any jumping ones this time.

bwt 240 age 31 (feel like 131 after workout)

angie as rx'd everything broken like my spirit

time: 30:26 about a minute slower then last time

Wow. I really had nothing in me today and it showed. 21.42, a full 2.30 off my PR. Felt like I had really crap output but my effort was strong, at least.

Tariq

29/146#

Back to it after injuries. Reduced to 60 reps each.

28:36

bw 207, 29 y/o male

broken angie as modified:
30 pullups (learning how to kip)
50 pushups
50 situps
50 air squats

pullups were all 1's and 2's after 10
pushups 25,10,10,5
situps 25,20,5
squats 25,10,15
28 minutes

closest I've come to completing a 1/2 modified WOD yet. Getting back in shape fast.

M 31/205
Did it in 31:30. Almost all the pullups were jumping with slow negatives.

BW 255, 42 y/o male.

31:54, 100 of each exercise, but all sets were broken and mixed together. All but 5 pullups were jumping - still sore from 50 kipping pullups last night.

Now time to crawl off and take some painkillers.

Almost threw up but I made it in 19:54

16:29

Last try. Maybe you will post this one.

M/50/165 lbs.

WOD: Angie - 33:34 min. total
85 PUs (got ab cramps)
100 pushups
100 situps
100 squats

Abs sore, quad sore, exhausted....

M 50 69 178 CFT 735
as rx'ed 23:30
Last time 21:55, jumping pull ups.

M 42/190

Broken Angie in 16:45! Great PR for me.

Chins were my modified kips (1/2 to 3/4 range, palms facing in, close grip). These are my only defense against injuring my elbow again.

Overall, very happy today!

6/6/07 - 21:21
100 Jumping Pullups
100 Girly pushups
100 Situps
100 Squats

Last time: 4/2/07 24:57

Son 18 185
18:07

Me 45 205
14:47 (pus 7min, pus @3min situps@ 3min squats 2)

he is at elite level athele(37 inch vert/ 100lb weighted pullup for examples) his first storm workout,
My sets much more broken just only gave myself 2-5 seconds between sets for breath and shake arms he took too long between sets.

Nicole: 23:13 as rx'd
Jeremy: 18:09 as rx'd

39/79.4/12%
20:36.
More than a minute over my PR, but nonetheless glad to be back into it after ill health.

170lb male/ 12:50, no jumping or kipping

37 190
as rx'd
13:16

27 y/o 185 lbs

100 pull-ups gravitron assist. with 140 lbs.
100 push-ups broke at 50 rest every 10
100 sit-ups broke at 40 rest every 10-15
100 squats broke at 30 rest every 10
total time 21 min. 39 sec. 19 hundredths

Angie kicked my butt hard, it was awesome finishing 100 pull-ups even though they were assisted. Pull-ups started out unassisted until I got to 15 and the bar was to high for jumping pull-ups so had to transition to the gravitron. Everything else felt pretty strong, squats killed my legs and made me want to puke, only saw stars for the next three minutes!!!

Hope you all enjoyed it as much as I did, please don't come back for a while Angie, you just might kill me next time

27 y/o 185 lbs.

100 pull-ups broken at 15 from body weight. Assist with
gravitron with 140 lbs. for remainder

100 push-ups broken at 50 rest every 10

100 sit-ups broken at 40 rest every 10

100 squats broken at 30 rest every 10, last 20 consec.

Angie kicked my butt hard, but it was awesome! Pull-ups were tough, the rest felt pretty strong although man-handled me. Angie please don't come back for a while, you may just kill me next time.

Forgot to include time in my earlier post TOTAL TIME: 21'39"19

Steve
First 10 pu rx, rest negs. Everything else rx.
Last time: 31:51
This time: 23:22

My pullups don't seem to be getting better (in the last month or so). Wish I knew when the pullup-centric WODs were coming so I could do extras without feeling burnt out. Any other suggestions?

31 M - 195lbs

subbed jumping pullups after the first 25

20:44

28/F/105#

as rx'd

17:20

last time 16:36. Yesterday after snatches I did back squats and bench press, go figure...today legs and chest sore. Also have 2 rips, one on each hand. tried taping them but tape got bunched up after first 20 pull-ups.

pre- 3 mile interval run on treadmill + Burgener WU
post- stretching. legs were on fire

I know there are a lot of former and current service men and women who do Crossfit. I know Memorial Day has only just passed, but on this 63rd anniversary of D-Day I want to say Thank you to all who have served and are serving at home and abroad.

John
Petranek Fitness
Crossfit LA

5min jumprope warmup
24:40
after first 50 pullups alternated chins with pulls
5min jumprope post

22/195

37:55, but I did all kipping pull-ups! Trying to work away from doing negatives.

I've decided that those of you who can do this in under 15 minutes are simply crazy. And the older guys who blaze through these are really amazing too. When do I get my old man strength? :P

Bwt:162
assisted pull-ups @ 80 off
did 85 push-ups and 15 shoulder press
got a charlie horse about 40th sit-up in the right calf. Took a few seconds to rub it out and then finish.
time :48::53

202#

We did 3 teams of 2 and raced at worked. Each guy had to do the full Angie WOD, but only one guy could go at a time.

My Partner and I did it in 24:42

33:38 as rx'd

Sommer, 7:56 Scaled puppies Angie

24:46
last half of pu were jumping.

M/26/170
Angie as rx'd: 13:14

22:42

at a public park in Ventura

25:30

24:15

First WOD in a long time... good to be back

Mark and Rob in new U.S. Tactical CrossFit Training Center!!!

17:56

Feels Great!

17:00 beat that hobby!!

27yo 200lbs

23:25 as rx'd

1:30 slower than last time
pulls took 10mins, push 7mins

22 min

31:23 as RX'd

34/m/178
Modified CFWU
First 50 Pull-Ups a mix of strict and kip, last 50 jumping. Rest of WOD as Rx'd

24:41
Much better the last time.

25YOM 234
17:40

WOD at work with my crew on Engine 7 in Breckenridge, CO. 10,000 feet.

Nobody started the stop watch...probably in the 35 minute range.

cfwux1
as rx'd 25:20

31/F/5'6/119 lbs

100 situps
100 pushups
100 squats
20 jumping pullups

41:00

Clearly I need to work on my pull-ups. Loved Angie, though, because I can do the entire workout in my living room.

29:17 vs 30:37 1/29/07. pull ups took 15 mins+ vs 17 mins. sit ups anchored. 10 min ellip wu 17/17. tore callouses on both hands on pull up 92.
vs 38:57 w/ 46-lb assist on pull up machine; sit ups unanchored; 10 min ellip wu 12/12 on 11/3/05.

have to thank kelly starrett for tips on kipping pull ups. video helped a lot, too.

25/f/5'2/133#

oi... i think gravity wuz a lil bit heavier today

run 50 mins = 6.43 miles

WOD
35:16

bleh. first attempt @ Angie. shoulda tackled her before running. lesson learned.

M/32/170

As rx'd. Kipping pullups.

22:38

21:25, 20 sec. faster than last time. Pushups much better, squats real fast. Did GHD sit ups this time, which was much harder. Yikes...

M/27/194

CFWU x 2 (only 5 pullups/dips)

Snatch practice with bar only.

Angie: 41:08

Most pullups were kinda half kipping due to the crappy pullup/dip station I have. 40-50 were jumpers but the rest were kipping. The split after the pullups was over 19 minutes. The pushups took about 10 minutes but weren't as bad as I expected.

Took about 30 minutes, roughest part was the pull ups, everything else was pretty easy.

bw-198.5

wod-1/2 Angie
50 pullups, pushups, situps, squats

10:09 total

MC

100 Pullups, no kip or jump;dead hang w/ 25lb weight
100 Situps
100 Pushups, threw in 1 handers, 5 each arm for fun.
100 Squats w/ 50lb weight

52m:49s

Oh Sir, Can I have some more please? hahaha.. Time slow but was fun.

24/M/150

Harder than it looked! Scaled down to:

50 Pullups
75 everything else

27 minutes. Pullups were the main driver of the high time, took me forever.

RX'd,

Ring pull-ups(with lots of Kip.)

26:51

My workouts got a little mixed up and I just did the 120 PU's/Dips yesterday so arms were DEAD. I went ahead and did angie anyway: 30:27
PU's: Broken into sets, did half on rings & half on bar, kipped last 30 or so.
PshU's: broke up a little but all good reps
SU's: anchored
Sqt's: a nice rest for the upper body

This was my first non-scaled WOD...

23/M/155
29 minutes as RX'ed

...First time I really worked on doing kipping pullups. I was doing them on a hangboard I have mounted in my apartment and almost ripped it out of the wall when I finally got a rhythm down.

Angie...Angie...Angie.

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

3 sets of 30 reps each, then one set of 10 reps each.

Apprx Time: 35 minutes.

Question: I should get better at this, right? I am going to get stronger I hope?

5th WOD. Don't know how you all manage 20ish times. I scaled pullups after 8, finding a happy 1/3 body weight assist after 22. Shoulder tried to let go of arm around 97, but made it through. Pushups and situps broken to bits following pullup meltdown. Tacked 1/3 body weight back on for squats, which felt reasonable. 42:45

32 y/o Male, Weighing in @ 220lbs, on Week #7 of training with CrossFit

- 100 Sit Ups
- 50 Pull Ups (150lb Assist)
- 100 Squats
- 100 Push Ups (On Knees)
- 50 Pull Ups (150lb Assist)

33 minutes

150#/19yom
WU
1km row + stretching

100 pullups
100 pushups
100 situps - decline bench
10 strict pullups/50 kipping/40 assisted

youch.

27/M/190
27:15

Did Angie but sub'd 30 MU for PU
30 Managed MU with very few multiples: ~ 6:45

Push-ups ~ 1:30 - 2:00
Sit-ups ~ 3:00 - 3:30
Squats ~ balance of time
Angie: ~ 14:35

Then a couple rounds on bag.

43 yoa / male / 200lbs

100 pullups - assisted with band veried grip
100 pushups
100 squats 50 to bench - 50 no bench
100 situps - air force elbows to knees feet not on ground

19:31

After massage today felt very light headed.

60 of each in 20 mins. Need to learn the kip for pullups.

Angie as Rx'd: 19:30.

There may have been some "snaking" towards the end of the pushups.

pullups=9:57 (jumping 10x10)
pushups=7:21 10x10
situps=8:18 (10x10)
squats=4:22 (5x20)=29:59

38/m/188/5'9"
Broken Angie 22:57
in sets of 25; Pull ups is what killed. Got to get the kipping down!

After a week off, 1/2 intensity week on met-con to ramp up:

therefore:
1/2 Angie

20:13

Push-ups are still the weakest link.

41/M/170

As rx'd

Pullups took about 9 1/2 minutes, I better learn how to kip instead of just trying to powering thru.

21.39

got some mean blisters from the KPU's.
had to omit the situps today and did 60KPU/40JPU
broken angie in sets of 20's and 10's

21:03
:(

6'0"/170

2 1/2 wks on WOD

When I first saw Angie in the FAQ section, I balked. Now, having tried it, I'm no longer so wary. I can't wait until next time. I probably fudged on a few of the numbers, but keeping count is a little tough when you're hypoxic!

To make up for this, I threw in a few extra pushups and pullups at the end. All told, it was an even 30 minutes.

I won't be able to move in the morning, but it was fun!

22:39

still feeling effects of being sick in the lungs. Pullups a bit slower trying to save hands. Pushups were surprisingly slow today. Situps and squats about par for the course.

Jumped back in today with the wods. After spending some time focusing on my oly lifts. Time was pretty slow for Angie. Mostly cardio, kipping pull ups, chest-to-floor push-ups, ab-mat situps, full squats.
as rx'd
31:25

In re my comment #245, does anyone else get muscle cramps from kipping pullups, or am I doing something wrong? I had to stop at 85 PUs because my abs were cramping too much and eventually finished the WOD by saving the last 15 PUs for the end. This was not the first time I had gotten muscle cramps while kipping.

K-
Jumping Pullups- Broken into 20's
pushups on knees- Broken and barely making it through, I was down to 1's and 2's at the end
anchored situps- broken into 25's
squats- broken into 20's and the 10's for the last 40
100 of each
Time- 33:30
My legs were killing me before I started from doing yardwork for 3 hours before hand, Now they really are!

N-
Jumping Pullups- Broken into 20's
pushups on knees- Broken into 10's
anchored situps- broken into 25's
squats- broken into 50's
100 of each
Time- 32:15

J-
Jumping Pullups- Broken into 20's
pushups
anchored situps
squats
100 of each
Time- 21:49

Kate

13:29
did 11 rounds of 10 (counted wrong, did 1 extra round!)
sub'd
jumping pull up's
kneeling push up's
sit up's as rx'd
squats as rx'd
post: max sit up's, stretch

as rx'd but pull-ups on rings
43:29

22 min

28/m/145
Angie- 13:21 PR (2:35 faster than last time)

Right hand "ripped" after 70 pull ups. I haven't felt that since I was in college gymnastics back in 1996. And for some reason, it motivated me more... I LOVE CROSSFIT!