Do we have to do these in order, or can we alternate and do say chin ups, 20 pull ups, etc...

how much weight on the squats? or no weight at all?

Beautiful!

In order, or it isn't Angie.

cool WOD.:)

and wow crazy vid. Tabata running looks great haha

Is there an official CF sit-up?
I typically do them off of my incline bench for the CFWU

Question: I love olympic lifts but everybody I talked to said in the long run I'm going to run into problems. I know the benefits, but I havent come across any opposing research that suggests otherwise. The guys I talked to claim that its hard on your joints i.e. the knees, and that the competitors dont last very long meaning that they have injuries. Is this true?

That video looks like fun. I am gonna have to try that!

Oh yay. I did this about a week ago in 36:00. I hope I can beat that now that I can kip even though I'm still sick.

I have a little blister in the middle of the palm of my hand. It hurts. My brother is very concerned. He said "Aww poor Awisin, let me wub it."

Does this happen to anyone else?

nice photo :)

Need some input: after deadlifts last week, I have swelling, numbness, and tightness over right patella, but not much pain. Anybody else ever have these symptoms? I think I'm off to the sports doc.

3 more added to the MU club.. Walking into the gym this afternoon, I was approached by some students tryng to get a MU. Spent a little time explaing it from the False Grip through the entire mov't. No crap, w/out any delay they 1 at a time jumped up & kocked out a MU. Pretty stoked, but not as stoked as they were.

That picture rocks. The only thing cooler than a woman with a gun is a woman with a gun on a motorcycle!!

"So, do ya' feel luck punk? Well, do ya'?"

Angie is going to suck, will probably do jumping pull-ups.

Um... this may be a dumb question, but do you have complete each exercise before you can move to the next one or can you do some pull ups then some push ups then go back to the pull up then do some situps, etc until completion?

Nadia: thanks for noticing yesterday!

For the uninitiated and those who can't decipher the elegance of Lynne's poetic response:

Angie is 100 pullups performed in a row, any way you can get your chin over the bar, followed by

100 pushups, chest to deck if you can, any way you need to if necessary; don't call 'em "girl" push-ups if you have to go to your knees until you can top Nicole's as Rx'd "Linda; all push-ups in a row followed by

100 sit-ups; there is no official CF sit-up for this, just do what you've done before so that you can compare, or if you've mastered it one way do a more difficult type of sit-up this time; all sit-ups all in a row followed by

100 squats; yes that's an unweighted or air squat, no weight on your shoulder (chip excepted), overhead, or in front; all in a row followed by

push button to stop timer...

Please feel free to refer each and every poster who asks "do we have to do all of the..." here. My WOD contribution since I still, STILL, S T I L L can't do the WOD.

We now return you to your regularly scheduled work-out...

Michael #14,
It's only a dumb question because it's been asked and answered already tonight!

Those Newport Beach kids love their running, don't they?

I have a comment about the picture posted.

I do agree with what Tes Salb said in the journal about mental imagery and I use it every day. It's too bad that the a picture of her holding a hand gun with one hand was chosen for the article. Although it is a valid way to shoot, it leaves most people who do not shoot with the impression that this a good way to hold a handgun when in fact it is one of the most unstable positions you can have while holding a firearm. I wish the picture was a weaver or modified weaver stance. At least she had both eyes open.

By the way, I love the Crossfit journal, there is tons of great info in it every month, thanks Coach.

Have Fun, Train Hard,

Billy

Angie AKA the sick century

I VOTE FOR BINGO to head up a SEPERATE newbies Q&A page. (Unfortunately he's got the time;)Nice Micheal btw)

To all newbies...the answers to almost all of your questions are clearly explained through resources like the FAQ section and even free back issues of the CF journal(An article comparing the five girls says pretty much what Bingo said.)Heck there's even advice in the FAQ that tells you how not to answer stupid questions. The time spent wading through all the available material will only deepen your appreciation for and knowledge of Crossfit.

"Push button to stop timer" what a kidder. BINGO!BINGO!BINGO! B-I-N-G-O! For SEPERATE newbies Q&A Page!

kinda funny ... a few years back, hiking with my son on some trails my wife and I used to cover I mentioned to him "hey, wouldn't it be great if you found a girl who liked to hike and ski and sail?"

his response ... "Yeah, and it would be great if she could shoot a gun!"

I'd show him this picture, but I'm not sure he could handle it.

#11 - first thing is check your form on your DLs, make sure you're knees are tracking straight up and down. If they are, it could be bursitis (judging by the swelling), or you may just not have warmed up enough.

As for Angie, she was my local CF (Windy City CrossFit which is FINALLY OPEN!!!) last week. I did it the day after Gym Jones 'Unworthy', finished in 20:35.

"...how not to answer stupid questions" meant ASK. Goodnight I'm' doin' Angie in the mornig.

Sweet, I can do this wod at home on the pullup bar I mounted in my back yard. Don't have to waste time going to the gym in the am. Can't wait to wreck this one.

I've been doing CF for 8 days. Lynne was tough enough even with my unimpressive number of reps. Last Thursday (400 m, 21 sumo lifts, 21 thrusters - all repeated 5 times)was brutal. But Angie. Holy crap! I'm expecting total body soreness by Wednesday night! I can't wait!!!

Is anyone else still sore from Lynne?

You must learn to get past the newbie questions in the WOD comments. If they're truly interested they will go to the FAQs. Just point them in the right direction.

#2-If you're bad enough, you can put on a 20lb. vest. But believe me, your body weight will be plenty. If there is weight involved, Coach will always let you know!!

oh no.. not angie.. 100 pushups... nooooo

freddy c

not Lynne, deadlifts! not really sure why.

I will be doing "Angie" with a smile as rx'd except I will be subbing left leg pistols for squats for I am walk amongst the "Working Wounded".

Havnt done this one yet. Cant be as bad as murph though.

freddy c-

not lynne but still EXTREAMLY sore from that run/SDHP/Thruster workout on THURSDAY. Seriously it's monday night and my inner thighs and glutes STILL hurt. So guess what i did? i made 2 of my clients do that WOD today...I'm mean.

btw I hate angie.

ANGIE!

I love Angie. So will everyone I meet with tomorrow!

I turned in my Two-Week Notice to Gold's today. I feel liberated.

(=

Cheers everyone!

Well, that's a nice welcome back after subbing skiing and hockey game for the last 2 workouts. This will take a while :-P

AndrewBueno, congrats on your 2 weeks notice. Nadia, that's just awesome! I made my whole group of 8 do it on the same day, so I think we are both cruel.

Still sore from Lynne, although I'm amazed my hamstrings feel fine. Angie is probably my favorite WOD and I'll be going all out for a PR tomorrow. Gotta beat 13:42

Since it has been such a "hot topic" I will share with everyone that today is my 39th birthday. Looking back over the years the only regret I have is not discovering CF sooner.

Wow, this will be my first time doing Angie and she looks like a killer. Looking forward to it! Although I did pick a bad night to stay up till 2am to do a hot network cutover for work :(

As Rx'd,
23min 27sec

35/m/80kg

I've never done Angie she sounds like a fun one. I like the running wods. I did a tabata 100 meter sprint wod, thats a beast!

#9 Allison,

No, my brother has never said that to me. I'd probably smack him if he did.

25/M/163/5'8"

Made up thursdays wod today
5rds
21 SDHP 75lbs
21 thrusters 75lbs
400m
as rxed 36 minutes.
I dont know why it took so long. It seemed like it would never end. Tonight I ran 3 miles in 20:27
Lookin forward to angie. hopefully I can bust out the pullups in under 3 min now that I can kip.

Nadia,

Your not alone. My inner thighs are still sore from that workout too.

24yo/6'5"/200

First time doing Angie. Was so excited that I couldn't wait until tomorrow.

As Rx'ed: 25:25

freddy c - I definitely still feel Lynne, not to mention Michael is still lingering in my hamstrings from last week.

- Tom

#35 Happy birthday Adam. No better way to celebrate than with a big, fat Angie PR. Go get 'em.

5 minutes rope jumping + the greg warm up

Time as Rex'd:

20:04

#44

Did 50 sit ups on the ground and 50 sit ups on a roman chair..

39/M/100kgs

My Saturday WOD

8 x tabata treadmill sprints
50 x ghd back extensions
50 x ghd sit ups

x 3

Maximum heart rate after third set of tabata sprints = 182

Total time 32 minutes and very drenched!!

Maybe being in Iraq isn't so bad. It's nice to wake up and be on the right WOD. I'm normally a day ahead in Guam.

As Rxd with incline situps 24:28

Nick

I did "Ang" - half an Ang-ie.

CFWU (Samson, Dips, Good-mornings) 3x10
50 x Pull-ups, Push-ups, Sit-ups, Squats

KPU - 15, 10, 10, 8, 7
PU - 30, 15, 5
SU - 30, 10, 10
Squats - 50 (slight pause at about 37)

Total Time: 9'49".

No visit from Mr. Pukie today, either. Last two workouts, I got a howdy from that evil, sinister "give-it-back minister"!

#7 - Mike, you might want to post your question about O-lifts on the Message Board / Forum. You will probably get more responses on those types of questions there.

-Jake

14:56

been a while...

No crossfit warm up.

30 min total time.

39/m/185/75"

37:15 as Rx

Pullups liked to kill me. Sets of 5 after about 30 or so.

Push ups liked to kill me. Did 20, 10, 10, and then 5-8 (I felt like such a wimp.)

Sit Ups on Ab Mat, liked to kill me, did 40, 20, 20, and then 12, 8.

Squats liked to kill me. 20, followed by 15 or so.

Great work out. Liked to kill me though...

34/M/170

As Rx'd: 19:07

Good morning everyone.

I keep telling my clients that as soon as I believe that they will wear it, I am giving them all tee-shirts that say:

"I (HEART) MY PERSONAL TRAINER!"

But considering I have increasingly large number of clients that cuss at me during a WOD, roll their eyes, flip me off, etc throughout (mind you there is always a high 5 or a knuckle up or a hug at the end)....today my dear clients...

YOU GET INTRODUCED TO ANGIE.(it is bout time they meet more of the ladies!)
(doG I love this job! ha-ha-haha! AHHHHhhhh hahahahahahah~ (evil laugh)!)

To be continued...

~J~
~Train Hard and Push Through "IT"!~

AllisonNYC~

Are you joining the group of us in Albany as well during the trip up? I I know my bride will be going shopping on the 23rd, and she is still healing from surgery, so I am trying to set it up at Albany CF for the 23rd. I know that there is a bunch of interest, hopefully this wil spark more, and I just need the word back from them and from Primal stating that it is a go for us all to get our pukie on... Primal style and alabanyCF style. Let me know.

~J~

34/m/155# 16:45 broken sets with 1/3 of PU were Jumping PU, but dropped 2 minutes from last time.

30/m/185

as rx'd

17::28

Hey found this site via google today.

Sounds interesting and Im going to start workouting from today. Is this program all you do in one training day?

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

CFWU X 3 (stretch,BE, BDIPS)
9 min 31 sec
Modified Angie
75 JPU
50 pushups
50 situps
50 squats
18 min 55 sec
Total time 28 min 26 sec

25/5'9"/132

21:42 sit-ups were anchored with a weight on an abmat

26/6'6"/201

26:25 half of sit-ups were unanchored on ground, half were anchored on abmat

#60 Beerdonk - welcome to the addiction that is CROSSFIT! It is important to respect what you don't really know. Warm up for 10 - 15 minutes, do the WOD sooo hard that you feel like you are going to vomit (that's right, as fast as you can), record your time, then ask again whether that is all you are going to do in one training day. Rather, rather pray it is the only thing prescribed for today.

Don't panic, there is more to come tomorrow.

@64 bladeboy

It wasnt meant to say, that it was a baby program or anything, I was just curious :)

I will now go to the gym and try it. If Beerdonk doesnt post more in this thread, he has passed out!

20:30, as rx'd. 21:30 last time.

as rx'd
18:39

49/5'10"/223
Angie 14:37
cheated on thepull ups (toes were on top a 12"box)

Freddy C- Yes.. But a small price to pay to look swoll this weekend. Lol..

#57

Wow!

I'm at Albany Crossfit, and really excited to meet any Crossfit travelers passing through our neck of the woods.

Jason is away until Dec. 22nd, and I'm sort of handling correspondence for the group, so if I can help you in any way, please feel free to email or call me. (sdw1255@aol.com, phone number is on www.albanycrossfit.com website)

Glad I checked the comments today..:)

Susie

26/M/5'10"/170

26:28

pull-ups: 14:00 (last 20 reps kipping)
push-ups: 5:00
sit-ups: 4:00
squats: 3:28

Still sore from last week. Going strong over the last couple months and think that my body is starting to finally pay the toll. Another poor night of sleeping which is unusual for me (can't think of any other reason other than signs of overtraining). So I decided to take the rest of the week off. My plan was to take off for Christmas week but I don't want to chance it. Nothing worse than being sick, tired and miserable...especially during the holidays.

www.stevesclub.org

As REQ

16:45

26YOM/5'6"/160lbs

Ryan

23/F/5'2"/120

18:40

still not good at pull-ups though...

#70 Susie

Check your email girl! Just sent! Thanks for chekcing the posts today!!

~J~

~Train Hard and Push Through "IT"!~

Underestimated again! This is just getting ridiculous.

25:22 as rx'd

I've been layed out with the stomach flu since Saturday - THIS SUCKS!!!
Missed:
DLs
Push Jerks
... now this one!

bw 170

18:25 as rx'd

+ 18 lb weight vest

33M-225-6'2"
2 days

ROM's
CFWU x1

WOD
DJ :16::45 (:01::45 slower then last time)
Woody :10 (Scaled @ 1/2 Rx'd)

The gym was crowded this morning so we went outside and did the WOD using a PU bar that spins.. That only added to the pain. Looked at my watch when I finished my last PU and it read :08. Way to slow & I can't blame it on the spinning bar or sharing a bar. Only on my own weakness.

Good job Woodrow. Hope you stay w/CF and reap the rewards that we all have already.

Bone- You should easily smoke my time.

Get some, Go again!

top 10 standings from logsitall for Angie:

Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] john mcallister 8 mins 43 secs M 33 195
[2] Adam Master 9 mins 11 secs M 23 185
[3] Peter McIntire 9 mins 39 secs M 23 173
[4] Joe Lynch 12 mins 54 secs M 19 155
[5] Eric Richeson 13 mins 16 secs M 26 130 CrossFit Flathead(MT)
[6] Trevor Thompson 13 mins 45 secs M 19 160 Solo
[7] miguel flores 14 mins 10 secs M 21 175
[8] Chris Merrill 14 mins 30 secs M 32 165
[9] Jim Rebesco 14 mins 55 secs M 25 195
[10] Peter Trapp 16 mins 0 secs M 40 185 Crossfit victoria

Link to view Angie standings:

http://www.logsitall.com/stats-embedded.asp?ai=22&mi=2&mil=19&mvl=Angie&gender=mixed&ag=0&mmx=min

Hey guys, quick question (although it might be a dumb one). I've been doing CF for about 5 months and have noticed a huge change in my energy level and the way i look. That being said, I'm doing very poorly at keeping track of my times and PRs (if i've made any). Any advice on how you guys keep track (i.e. an excel spreadsheet with different wods listed where u put time)? I know, i'm being really lazy about it, but just wanted to know the most effective way to see an improvement over time.

28:52
all 4 broken sets, PUs w green strap.

a terrible 41:17 min
building up again.
have fun, Johan

nevermind, just saw the post #79 and noticed logsitall.com. Can't wait for Angie later on. Will be the first time i'm doing this wod.

Pullups alone took me over 26 minutes.

Total time was 43:53 and that was with mixing my situp sets in with my pushups so I wouldn't be late for work

Real niche

john

#65 Beerdonk: I think Bladeboy meant that you need to respect Crossfit in the same way that you respect a loaded gun or a wild bear. Meaning, they can hurt you if not paid due diligence.

12:47

Kipping pullups, chest to desk/full extension pushups, anchored situps and squats to Dynamax ball.

Off to Costa Rica until the 23rd!

23:13 Not so pleased with this time.

PR stands at 22:19. I need a fast pacer like Kevin or Brian around. I tried pacing off at 10 reps every 30 sec, that held up till about 50 for pull ups and pushups. Pullups were done after 8min+, pushups done right at 16min. I need to squeeze time out of there. The situps and squats were slow cycling but nearly all unbroken. Long post. have fun.

Amzazing work Kelly!

Oh yeah, good luck and welcome. Read the FAQ twice. This is life changing stuff.

32/M/172

Ar Rx'd

17:53

As rx'd

22:13

too many rests - need a partner to push me a little

27/225/M/6'3"
Added 100 dips as well. 21:36

23:21

27/225/M/6'3"
Added 100 dips as well. 21:36

Gun control is keeping both hands on your weapon. This woman needs to lay off the Dirty Harry/Gangster with a Glock look.

As rx'd
17.52

pull ups after first 20 were jumping, took me nearly 10 minutes to finish them really slowed me down
push ups hit 60 then sets of 10
sit ups and squats unbroken

Happy Birthday Adam W!

40min

I think the reason Tes is holding the gun with one hand is that she's still recovering from all the work she did at the Quantico cert. The trainers wanted a woman to be involved for each of the workouts we did. Since she was one of maybe 4 women there, she got no rest. Cindy, Fran, FGB, etc... Her hands were torn up!

32 m 190

as rx'd

15:33(PR by a smidge)

Great job everyone! I don't care whether one of can crank out each set of 100 in 50 rep blocks, or whether one of is doing 20 sets of 5, this is a taxing WOD, TO THE BONE BABY, and anyone and EVERYONE who steps in the ring with "ANGIE", or any of the CF GALS, and runs, walks, crawls or drags themselves out of the ring upon completion of doing the dirty deed should congradulate themselves REGARDLESS of time, weight, reps or anything else!
Say, "HEY, I flippin DID IT!" and move on to the next order of business for the day!

Great job everyone!!

~J~

~Train Hard and Push Through "IT"!~

Did Angie this morning and set a new PR. 13:56 My last time was 18:40.

28/m/210

as rx'd:

17:37

My gym was closed today due to ice storms! I need to find a pull up bar somewhere ugh.

I guess I'll skate my way to a local gym and pay a day pass for just a pull up bar.

26.01 as rx'd.

M/22/6'1"/185

Angie as RXed: 13:48
Blister torn off left hand at Pullup 35 and right hand at 42. Super cool.
Used GHD Situps.
Angie is a beast and for even trying everybody deserves a huge round of applause. Great job!

I love Angie.

20:23 (new PR)

38/M/225#
My 10th day doing CF (including rest days) and I'm thoroughly enjoying the challenge and the incessant soreness. And the great sleep these workouts induce. Not to mention the humility.

Angie modified
100 Push-ups - had to switch to pushups on knees - required multiple sets but I did it
48 pull-ups. I couldn't even hold my weight eccentrically by the time I hit 48
100 sit ups unbroken
100 squats with one stop

#80 I keep track of my CrossFitting with Gmail by setting up a category called "CrossFit". After each WOD I enter my info and email myself with the subject line of "CrossFit MM/DD/YY". A rule sees that email subject and categorizes it to "Crossfit".

To see all my workouts I just click the "CrossFit" category. To find my Frans, I can narrow down the database by adding "Fran" to the search box.

It's free, easy, quick and is accessible from any web browser or my cellphone.

Wow. This is gonna smoke me. I was reading the last few days worth of comments. Found the soy vs. whey protein ref. estrogen. This explains my desire to held after each WOD.

32/m/6'/185

Wasn't going to workout today because I'm fighting a cold but I kept hearing coach say, "Don't push yourself it's ok to be a pussy." So I did "Angie" as rx'd.

17:30

24/f/5'6"/148

first 58 pullups were kipping, the rest were jumping. Situps were with an abmat, feet anchored.

Time: 44:17

29:08 completed at the PD makeshift gym. Thought I was going to collapse the power cage with my kips...scary.

22:38

as rx'ed

all pullups, then all pushups, etc.

did this in 20 sets of 5 in sept. time was 15:55. much harder doing all 100 then switching

Time:16:18
M/176/45yrs old
Clarksville, TN

First time as rx'ed (kipping pullups and GHD sit-ups), and I beat my PR! Woohoo

I broke it down into blocks, and managed my rest. Next time, I should be good for under 25:00 (my rest breaks were too long).

27:16 (old PR 30:17)

AL

Time 23:37.

Pullups 26,10,8,7,8,9,9,7,4,4
Pushups 40,20,20,20
Situps 50,25,25
Squats 100

- OlliS

Never did Angie before, did wrong this time. Did 10sets of 10reps none stop, will do it properly next.

Sorry forgot time 14:29

Threw some iron around with my wife yesterday, she with a heavy broomstick, me with some weight.

Front Squat 5-5-5-5-5 (45-135-155-175-185)

This was a far cry from any 5 rep. PRs, but it was all I could muster. My 2nd chemo treatment was last Wednesday, and I was fighting off dizziness and a bit of nausea. But I felt a million times better after the WO.

I had a friend do a little favour for me, she copied and pasted all the lovely and supportive words you folks sent my way on Oct. 25. I will print these off and keep them in my 'health binder' for a little inspiration when needed.

Stay strong, all!

Bob
neverfeltbetter.blogspot.com

Yeah, OK, so I didn't follow the rules exactly and partitioned the exercises. I used an abmat for the situps.

Time: 21:29

M/170/30

19:42 (strict pull-ups and sit-ups with feet anchored)

I forgot to mention that my time today was 6:03 faster than last time (partitioned last time too)! Maybe next time I'll try 'Angie Legit'.

First Angie with GHD situps.

21:18

situps took 10 of those minutes.

Bwt: 133

As Rx'd

11:45

30 sec slower than best, tried breaking up pull-ups more but I don't think it helped.

BW 173

15:32

M/5'7"/160

24:05 as rx'd

First time doing Angie. I haven't done a significant number of pull-ups in awhile. It shows.

I was glad to see your post Bob. You are one cool dude.

M/56/204/70"

Angie as rx'd 17:35

Still doing pullups off a beam in the basement, so dead hang. Hope to do these in the gym kipping, think I can knock a good two minutes off this time.

27:40

18:50 as rx'd at DNRCrossfit, Utah

Ripped off my huge callous, I'm pissed.

Snow and ice here in Nebraska, so it looks like I can do this one indoors :D

11:45 Speal ? Oh my that's f a s t

J roCk: No Albany for me. I'm crazy but not that crazy. It's cold up there and far far away. One day though.

Done after yesterday's push press WO:

As rx'd: 14:50

Jrock- Let me know when you confirm a date and time for albany crossfit, i live 1.5 hours west from there. If possible i will swing by and bang out a workout...

Scaled Annie

25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats

8:30

I think I need to not scale so much even though my arms are a bit sore. I will move up to the next level.

JFG

pre-cfwux3,bwux2 pull,push & sit ups & squats 3-5 reps x 5
wod-big time pr, 14:05, 18:14 last time
everything improved with less rest time, now need higher # of reps with less rest

First time as (almost) rx'd

pullups: first 50 kipping, then 25 jumping, back to kipping for last 25
pushups: wide stance for last 30
situps and squats: as rx'd

26:01

M/45/6'/175/7500'

Angie as Rxd
17:14

61/m/178/6'

Row 1k CFWU x 1

WOD "Angie" first time:
100pu
100pu
100su
100squat

27:17

First 50 pu kipping, rest jumping pu.
Situps on GHD to parallel. Squats to D-Ball.

Angie: 21:27 pr:)
(pull ups-6:47)

27/m/166/5'8

definatly got some today...
2 things....
1)does anyone have a quick remedy for shin splints
2)no-xplode: good ju-ju, or bad ju-ju?
mod CFWU x 3
15 wall bal shots 12#
1/4 mile run
Angie as RX'd 13:21

Not feeling to well (cold), but doing "Angie" made me fell better: 25:30

Me: 41yo/M/190lbs/5'10"

CFWU+HSPU - pullups and dips

WOD: 26:04

Pullups: most jumping
Push ups as r'xd
Sit ups: feet under bar
Squats as r'xd

I felt a little like puking after that one, it must be the "quickening"

Have Fun, Train Hard,

Billy

M 190 27

First Angie

28:30

Totally shredded my hands on the KPU's which I'm still getting used to. I wound up having to do strict pu's for the last 30 or so b/c it was a little easier on my hands.

WU .5 walk on treadmill
WOD
28:25

26/m/6'1"/221

26:05

PU - I haven't figured out kipping yet, so I did 5 regular, the rest were jumping. I switched grip every 10

PshUp- sets of 10 to start, then sets of 5, then at 75 alternating sets of 5, on knees and regular.

SU- busted through these pretty easy.

Sqts- did in sets of 10, with 10 secs rest in between.

Bought "Chi Running" yesterday and practiced after workout. Pretty cool!! Also shot basketball for about 20 minutes.

Cheers,

Tim

AllisonNYC~ LOL, Wuss! (teasing!) Hey, why do you think that we are in Virginia now....NO COLD,NO SNOW!!

Primal it is! (and I am workin on wifey for the Black Box!)

I am sure that I will here back from those affiliates in the next day or so. If not, I will pick up the phone and call! Look forward to it! And keep up the good work..(and take care of dat bwista awisen!)LOL!

~J~
~Train Hard and Push Through "IT"!~

39 minutes
did 40 pull ups then did my push ups then 20 more pull ups and then squats, then finished pull ups. I just could not do them straight through. I was taking long rests and only being able to do one or 2 at a time.
Pulls- 50 jumping from ground, 50 jumping from 1-2x4
pushs- 30 regular the rest knee.

OW!
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Age: 42
BW: 164

CFWUx3 minus one set of pullups & dips
-still recovering from wrist & shoulder injuries

As Rx'd - 15:21
almost a minute off my 14:33 PR on June 6, 2007

Hi Gina!

Angie- 13:06 as Rx'd

(also made up yesterday's W.O.D. but only did 5 sets instead of 7)

PUSH JERK- 3-3-3-3-3
95, 115, 135, 155, 175

Allison- I use those fingerless work out gloves. I have calluses still but I have never ripped or blistered the skin on my hands.

#124, davidorr: that's nice work, 100 dead hangers alone is a workout in itself!

Allison:

I don't get blisters as much as i get tears in the creases of my hand, and when they get infeted from dirty hin up bars etc. they hurt but i persevere. have a good one

#79 Thanks Bill for posting the rankings~
CFWU x2 sans pullups
did filthy fifty/300 16:44
Excited!
Pullups with green iron woody band-should have used blue band, 15 strict pushups, remaining on knees, DL 135#, 24"box jump, 15# DB clean and press, 135# wipers,
torqued my knee getting out of band and it hurts now...

OK, I'm back to posting since plugging numbers into my personal spreadsheet and logsitall lacks the community aspect of these posts. Besides, last time I posted consistantly I was in Iraq and desperate interaction with people that spoke English and thought working out was more than jumping through hoops of fire.

Angie: 24:30.

I am oddly bad at sit-ups. It's really unexplainable.

I'm waiting for the go ahead on the group Primal Fitness workout. I was there once before and it was great. I encourage all of you, (J roCK, AllisonNYC) to show up.

23/m/190lbs.
wod as:rx
time: 18:35

30:30

39:00 pr

34 M 195

As Rx'ed
21:54 A little slow, I was working in on Pull-ups

40y/o M
75" 201#
as Rx'd
16:08

as rxd 28:32

40y/o M
75" 201#
as Rx'd
16:08

as rxd 28:32

32/M/173

As rxd: 18:37

Sit ups were on the ground with hands locked behind my head. My head broke the plane of my knees.

m/34/5'9/165#/CFT=865
Angie as Rx'd w/ SUs on AbMat
29:19, which is a 90 second PR for me.

Angie broken into smaller sets....

Gary-------51/M/205....25:30
Scott------33/M/152....27:35
Justin-----33/M/215....24:03..negative pullups

31/f/158/68"

i feel like i am starting over... my bad 2 days has turned into just totally jacked up every time. i guess its my lack of focus on working out and focusing on classes. but i want to get back at it -- its been a week since a real workout. (i've played around with form and just the CFWU or pilates.) my upper two abs are still jacked after doing my pullup ME w/o last Sunday, (i know, stupid, since i just did my first just 4 days earlier.) nothing hurts more than pullups. which is insanely frustrating! its not strained, its that twinge right before you strain it. which, for whatever reason, rest has not helped, even active rest. this is the first real roadblock that i have hit since starting CF. so i am starting over -- scale scale scale.

modified angie

w/u run 400m, 1x10 squats, pushups, situps. 1x3 jumping kipping pullups then stopped due to pain.

100 pushups
100 situps (on ball)
100 squats
13:41

good enough. gotta not worry about time and just get through it and get past this bump.
ck

29m, 6'2", 197

26:19, no kipping*

*(had to sub lat pull-downs on crappy pneumatic machine at my approximate pull-up effort...couldn't kip if I wanted to!)

Still new at this. A fun routine. Not as strenuous as Cindy for a bodyweight workout, IMHO.

Strong work Speal!

as rx'd 14:49 pr!

37 bw 190
last Angie 13:16

today 13:22

In my humble opinion; the slower time is a reflection of "MENTALbolic derangement" and NOT what the "mainstream" would refer to as "age"

published in the Journal of JackM 12/11/07

After Angie (13:48) coach got all mad at us.
100x100 on 1:10 - I had to alternate fly and free. Ouch

Jerome
as rx'd
16:45

Lisa
50 jumping pullups
50 girl pushups
100 situps
100 squats
17:45

29m, 6'2", 197

26:19

(subbed pullups on pneumatic pulldown machine, using approximate bw-equivalent effort. Strict form, no kipping...obviously)

On the squats, I came down to the "butt-on-the-swiss-ball" level, since I've seen that in the videos. Not a true deep a-2-a squat.

5min rope skipping + samson stretches for warm up

WOD as rx'd: 18.20

20/m/177lbs

everything as rx'd except did 80 ring PU instead of 100 standard bar PU

29:25

M/34/77kg

As Rx'd:

24 min 17 sec.

29:51 as rx'd

did a lite helen yesterday in 7:45.
was borderline ischemic, peripheral circulation pretty much shut down, cold fingers - perfect!

13min 32sec

As Rx'd except for pull-ups; only did 65 Pull ups. Was using an I-Beam that ran across the ceiling in my basement, don't have pull up bar in home. Hard to hold onto after a while.

The Push Ups, sit ups and squats were easy though :)

broken down to sets of 10
48/M/170 18:47
Go team Diamondback!

40/M/170

I did this in sets of 20. The first set of (kipping) PUs was unbroken; after that, I had to shift to 10/5/5. Everything else was unbroken throughout.

Time: 16:40

30/M/5'10"/180

Kipping pullups
Chest-to-deck pushups
Flat-ground situps w/ feet anchored
Rock-bottom squats

32:06

Nice times, everyone! Get some!

39/m/160

as rx'd 17:08 - all sets broken and painful!

ALBANY CROSSFIT is a green light!

The 23rd will be the date. Time yet to be determined!

All those interested please email me so I we can touch base and make plans!!

HELL YEAH!

~J~
~Train Hard and Push Through "IT"!~

For the Zone, what level of activity do Crossfit people enter?

35/M/182/90

As rx'd, 25:24, first Angie ever

28 yom, 180 lbs

26:00 as rx'd

down from 27:22 last time

bingo- "no weight on your shoulder (chip excepted)" - very funny

Did today's workout but didn't realize that it should be in order. I also did knees-to-elbows instead situps, and added 100 back extensions. After that sweet cup o' tea, did some deadlifts. I had bad form the last couple of weeks, so I went through the Exercises and Demo's link and wathced a few vids of Coach Rippetoe teaching deadlift principals. What a huge help. We started with 135 and worked our way up to a single rep max of 305. And it felt really good, so a big thank you to Coach Rippetoe!
p.s. for those of you who have access to a Crossfit affiliate, thank your trainer, I would LOVE to be able to get personal advice on a daily basis. And on the other side of that coin, I just have to take a second and be thankful for the crossfit.com site. There are so many resources available and it's been amazing to be able to be part of a community like this. And it's free! I know it's been said before, but. . wow!

The Ocho! I love it.

23/m/207/6'2"

Had to do jump PUs' after 55.

27:24

40/m/240

23:33

1st time doing this one ,good workout,probly feel this the rest of the day.

WOD AS RXD
ANGIE A OLD FAVORITE DONE IN 25:36 ARMS ARE NOW NOT FUNCTIONING VERY WELL BUT LOVED THE WOD.

20/M/168/5ft 10

as Rx'd --> 13:15

Did kness up on bench crunches...want to do ones on Romain chair, but didn't have one, and haven't practiced enough yet

Ryan

28/m/186

28:41

knees extremely tender - made the squats the hardest of the four. kind of killed the whole gets-easier-as-you-move-from-exercise-to-exercise thing. time to ice.

44 yom and 288#

sub jumping pull ups all the rest as rx'd in 34 minutes

24/m/198
15:45 pull-ups and sit-ups both slow.

23/m/184

11:20 minus pullups

only did pushups, situps, and squats b/c I've tweaked my left wrist and couldn't do pullups. Shouldn't have done the push-ups, but I was stubborn and did them anyway.

Also added in 100 hanging knee lifts to get another 100 of something.

100 jumping pull-ups(with kip motions)
100 push-ups (some knee, focused on full ROM)
100 sit-ups on floor
100 squats
33:23
very, very ouchy shoulders

M/36/180

as recomended

Angie

For time:
100 Pull-ups broken after 4 sets of 10
100 Push-ups 20/20/10/10/10/10/5/5
100 Sit-ups 25/25 25/25
100 Squats 50/50

time: 30:46

21:40
after my pullups got under 10 (3rd round) I went to the Gravitron

3 sets clean pulls 95lbs
3 sets front stepups 55lbs

M 39 175

as rx'd: 17.33

whoa, just checked my last time - PR by 5:09

M 32 225

As Rx'd

27:27

It's amazing to me that people are doing this in the low teens for time.

47 5'10 190

as rx'd 20:15

25 kipping pullups the rest jumping.

Comment #94

She's a sports shooter - perhaps she's only allowed to use 1 hand.

44/m/71 kg
First attempt at Angie, but I only reached 75.
3xCFWU, fewer pull-ups and sit-ups
Angie (75/100), the pull-ups took abt 25 min, total time 35:26

20:21, as rx'd. I thought my pull-ups would be weak since I have'nt done many in the last 3 weeks due to a bicep injury but my push-ups are what were the worse.
5:24 Pull-up
12:51 Push-up
17:11 Sit-up
20:21 Done

25/f/5'2/128#

breakfast: run 35 minutes = 4.55 miles

"Angie"
100 x pull-ups (careful kipping so as to not rip hands)
100 x push-ups (deep and full ROM)
100 x sit-ups (anchored)
100 x squats (a2a, full hip ext. at top))
time = 18:30

last time finished in 35:16
post: run 1.5 miles = 11 minutes

happy day! one of my favorite sheroes met up w/me this morning. despite feelin a bit of sickness creepin up as well as being the opposite of an "a.m. workout" person, she toughed it out and did awesome!

Cara 26/5'6/130#
1 mile warm-up run, then:
"1/2 Angie"
50 x pull-ups (gravitron asst. 60#)
50 x push-ups
50 x sit-ups (unanchored)
50 x squats
time = approx. 18 minutes

male/30/156
did them all in order and the pullups killed my time
15 min for the other 3
35:20 total time

Question for Mr. Glassman re "metabolic derangement": Would you define for me more precisely what constitutes a "low-fat, high-carb diet"?

Does that refer to an Ornish-like recommendation of 10% calories from fat?

My reading of the Am Heart Association, AMA and such traditional authorities is that they recommend a diet that is approx 25-35% calories from fat, consistent with the Zone prescription. (These traditional authorities do recommend lower protein and higher carb--by about 10 percent each--consumption than Zone.)

thank you.

42yom / 147

16:53(PR) as rx'd

This is 1:30 better than last time. Need to get better at high rep push-ups for this time to fall more. Over 6 minutes spent on push-ups, still feeling Lynne across the chest.

Post - Jump Rope practice

32/m/215/6'5"

31:55 as rx'd

Pull-ups: 15:00
Push-ups: 6:23
Sit-ups: 6:54
Squats: 3:38

Easy to spot the movement I could improve on the most. I will be cursed with doing damn near strict pullups unless I can convince my work to put in a pull-up bar. Considering I can't get them to get kettle bells or even a 55 lb. dumbell, I don't see it happening.

Also just had to comment on the picture. First, it is an illustrative picture, so don't take it so seriously. Secondly, it says she is a marksman and shooting sports editor...you only use one hand in most competition shooting.

Tony #16
Thanks, Smart Ass

Bingo #15
Thank you for the detailed description of Angie. I was really hoping that wasn't the case with the WOD, but at least now I know. Thanks again!

11:10, did the "Pack" rx:
50 pullups
50 pushups
50 situps
50 squats

I've only been doing Crossfit for a little over a week, and already noticing nice improvements. The last time pullups came around, I could only manage 2 "real" ones. This time I did 5 and the other 45 were jumping, but I tried to do a negative every time I lowered myself. Crossfit is awesome!

did my own thing. have a super weak bench press, which i painfully found out after lynne and the 3 barbells of death. so i been working on my heavy deads and bench.
male/80kg/24
1--10--1 pyramid of:
bench press 70 kg
deadlift 100 kg
ghd situps
42.min
i think ill stay in bed tomorrow.
i was in greece last week and was pretty lazy, wanted to do repeated angies, but had no motivation. so im catching up
you guys did thrusters one day, then lynne the next. i did the navyseal.com workout yesterday [thusters and pullups and dus] so i did the deads and bench today. trying to follow the same progression.
later
dg

oh yeah

forgot to say

crossfit moscow -- me

5'10 205lb male
22:43

split it up!!
50-pu 50-pu
50-su 50-su
50-psh 50-psh
50-squ ; 2:40 50-squ ; 2:54

Completed in a total time of: 5:34

17/M/140

Coming back from a resting break that was about 2 weeks, ready to come back and work hard.
Rx'd 25:14
I know I can do better those two weeks crippled my pull-ups dramatically. I was at 40, now I'm down to 20 in a row. Those took the most time, about 10 minutes and 45 seconds. Pretty bad. I'll do better next time.

29:26 but with massive subs (about 30 straight-body hanging rows with feet on chair, then rest with feet by butt; pushups all done from knees; situps with feet under chair, no abmat or GHD; air squats as RXed).

It is now 12 hours later and my entire body hurts. Owww.

AdamU: Thank you. I appreciate it.

Home sick with the stomach flu since Saturday - but just couldn't stay away any longer... no fear of pukie - he's been around all week anyway.

22mins.

Missed the previous two WODs (DLs and Push Jerk)... will try to make these up in the next week...

Tim:

pre: run 800m, Burgie w/45#

wod: 23:40 +20# vest

post: med ball sotts press

M/32/170/5'7/8.0%

Did pushjerk WOD as I like to be a day behind for planning purposes.

135, 155, 175, 185, 195, 205, 215

I'm strong today.
Finished with 300 jump ropes in 6 sets with heavy bag blocking drills for 12 reps each.

37/m/165

5x 3 high-hang snatches + 3 overhead squats 65#

100 Pull-ups (50 jumping pull-ups): 10:37
100 Push-ups (50 knees down push-ups): 8:49
100 Sit-ups: 4:26
100 Squats: 3:37
Total: 27:29

For every good pull-up and push-up I did one assisted. For example, if I did 3 pull-ups I immediately followd it with 3 jumping pull-ups. My sub-sets ranged in size from 8:8 to 2:2. When my time drops below 10:00 for the pull-ups I will change the ratio to 3:2.

16:36 as rx'ed. I did a Maximus-inspired partition of the pullups(kipped of course), 10 every :30 which held until 70 or so, it took me 6 and change to do all 100; a similar plan for 20 pushups every :45 folded after the first 20 and it took me almost as long to do all 100 pushups as the pullups, situps and squats were unbroken with a couple of pauses for deep breaths at 60 and 80. thanks Coach! BW:169, Y/A:59

19:22

4 rounds of 25
pullups were 60/40 split of pullup/chinup

not pure angie but worked in the missed Saturday workout

22:35, 1:10 slower than last time.

7 rounds of 10 reps
1 round of 20 reps
1 round of 10 reps
13:50

Should have done this one in the garage and tested out my new pullup bar.

Cut in half for two maybe three cycles

50% in 8m30s

27/m/195
Made up yesterday's WOD
135 - Push Jerk
155 - Push Jerk
175 - Push Jerk
185 - Split Jerk
205 - Split Jerk
185 - Push Jerk
205 - Push Jerk

205 overhead is a huge landmark for me and I am thrilled about it. I've been doing crossfit for about 6 months now and the strength and speed increases I am experiencing are phenomenal. I don't know if I would have ever reached some of these landmarks doing the conventional, zombiesque, weight lifting program that I'd been doing for years(my body instinctively lets out a big yawn just thinking about it).

I have one question...is the push jerk comparable with the split jerk? I feel so much more comfortable doing the split but I don't know if I am cheating. Today was the first time I really challenged myself with the push-jerk and I was very pleased with the results. (Even though I almost knocked myself out with the bar on the way down on my last rep). As I increase weight from here, I'd like to use the split for the most part. I expect to pust 250 overhead by the end of March 2008.

I would be thankful for any feedback.

Chris

Still on vacation in the mountains (6k ft.) :)

27/m/6'2"/200#

Could only find interior room beams in the lodge to do pullups, got a couple funny looks, hahaha.

29:57

time sucked, but I was totally gassed, pullups took over 15 minutes alone!

I wish I'd read Lynn Pitts comment on Angie BEFORE I started
I split it up like Murphy
set of 1 each then 2 each
I did half Angie (50)

30:44

Livestrong!

21yo M 185#
First time meetin angie.

27:54 as Rx'd

M/45/235

as rx'd 26:59

29/M/175

50% week, therefore, 1/2 "Angie": 9:43

31yo/m/180lbs

21:50

75 assisted pullups

f/24/104

31:02

50/50 kipping and jumping for Pullups

3 minutes + better than my last angie so I am happy. If only my pushups didn't suck so bad! they take half my time.

39/m/197lb

Is it me or does it take more time based on overall body weight for the pull-ups?
38 minutes total as rx'd
had some problems with the pullups as i was trying to modify my kipping style. also had some lower back pain during the sit ups from the jerks...all in all was feeling pretty good about the workout. whats next?
Asthma boy out

As Rx'd: 24:31

PR by about 4 minutes.

Could have been a few mins faster if my triceps weren't so blasted from yesterday. Was reduced to sets of 2 on the pushups.

25/m/158
As rx'd

21:10

#148 Verve: I would never ever hear the end of it if I walked into the Black Box wearing gloves.

I get sprayed with the YBF (you'll be fine) enough as it is everytime I complain.

I can't go to the gym tonight. I was feeling fine this morning but now I have a pounding headache. How long do colds last?

20/M/168/5 ft 10

Hey everyone, I did Angie in 13 min 15 sec, and looking at all of the other posts, I dunno if I was doing it right (most people were in the 20 minute range).

For chin ups - I just maxed out, waited, and then maxed out again

Same for push ups

Crunches I did with knees on a bench. Haven't done enough crunches on roman chair to feel comfortable doing so many. Even if that's the case, can that really make up so much time.

And squats were body weight.

Any ideas?

21/F/5'5"/128lbs

broken sets, jumping pull ups, 80 pushups...

23 mins

Still an improvement :)

40/M/170

As rx'd

23:15

All strict pull ups as I have not mastered the kipping tech.

m/24/167

as Rx'd

18.36

Rory
26/195/68"/M

15:50 as Rx'd

I realized around pull up 65 that this workout would not make a great warm up as I had intended.

16:50 as rx'd unanchored sit ups
20:42 last time. chins started 20 then 10/10/10/ then 5/3/2 until 100

pre: very long dynamic warm up with mixture of cfwu/bwu/hip and shoulder mobility stuff.

24/m/170

first angie.
as rx'd - 32:07

all pullups kipping. i wore a nice little hole in my pinky. next time i hope to be sub 30 min.

i did the WOD from sunday today. pull ups/bench press

i was able to get out a total of 47 pull ups split up between the 5 rounds. my bench press i was able to get up to 175lbs for 4 reps on the last round. this is a new record for me. i weight about 155lbs and have never put up more than 165lbs.

my main workout today (aside from warm ups) was like this:

pull ups: 15
bench press: 135lbs x 12

pull ups: 10
bench press: 155lbs x 8

pull ups: 8
bench press: 160lbs x 5

pull ups: 8
bench press: 170lbs x 4

pull ups: 6
bench press: 175lbs x 3

these WOD's are killer. this is only my third week doing CF. this site has brought a whole new way of thinking to working out for me. thanks!

Ryan: Are your push-ups chest to the ground? What kind of "crunch" are you doing? You should be doing a full sit-up.
Same for the pull-ups and squats? Full ROM?

37/m/155

20:45 as Rx'd (10:45 for the pull-ups and 10 flat for everything else).

#235 Ryan - Sounds like you just crushed it buddy. Nice work. Only area of contention may be the crunches as they don't sound like they were full ROM sit ups, but that's another 2 minutes or so at most. Make sure squats are a$$ to ankles as well.

As for me:

29M/5'6"/163#

20:38

Pull ups - 6:21
Push ups -5:19
Sit Ups -5:51
Squats -3:06

Was catching my breath afterwards & felt like I was going to yuke. Closest I've come to meeting pukie so far. Guess I'm not working hard enough.

34/M/6-01/185

as rx'd 28:31

37m 185
no warmup
my 2nd angie
crunches (at the park--no place for feet)
13:15
about a minute faster than last time, and this time all real pullups. goodbye jumpers forever.

8 x Tabata Treadmill run
+
Angie

Partitioned it into 5 reps of each exercise - 20 rounds.

Total time: 20:02

Is it ok that I partitioned it or should I have done each exercise straight through?

M/27/180/5'9"

CrossFit Newbie [About A Month And A Half]

Pull Ups on Assisted Pull Up Machine With Negative 45lbs.
Everything else as RX'd

37:00

Jumping Jesus On Pogo Stick!!! Spit up a little. Not a full vomit as with "Helen," but still shaky and nauseous.

Any ideas for quailing this?

17yom 135#

12 minutes

Took the daily WO challenge and video challenge and combined.

Half Angie (on rings)Rxd
10:18

2 min rest

Tabata Run 12%Grade 7.5mph

That sucked, but felt great to accomplish.

Great work to anyone that has taken the CF drug

F/29/112/64.5

34:45

Assisted pull-ups at 50# and "knee" push-ups. First time doing Angie and my muscles are spent. Pull-ups alone took me over 15 minutes - and to think I'm only really pulling up 62 lbs :(

as rx'ed, but split into multiple sets

pull ups: 10:12
push ups: 8:52
sit ups: 4:07
squats: 3:16

bonus: no bleeding hands this time.. I definitely expected it, but they survived. They're finally turning into leather...

m/33/73"/165#

40# vest

19:02 (as rx'd w/ dh pu)

just say "NO" to kipping

#231 - Rob_ME

I think there is certainly a correlation between body weight and time it takes to do a set number of pull-ups. I also think long limbed people take a little longer. Of course, overall fitness is the largest factor.

27M
150

broke the 20 min mark barely 19:45, and got the confused look from the people on the ellipticals as I did my 100th pullups, I love CF. haha

32 yom 245

i definitely embraced the suck on this workout
time 36:16
did jumping pullups and my time was about six minutes slower somehow.
I guess finals, research papers and lack of sleep finally caught up.

Allison #9 that's funny. thx for the laugh.

170#/22/M

as rx'ed: 19.33

first time doing angie since learning to kip, made a big difference.

That was a killer.
CFWU x 1 (modified)
250m row on C2

Angie, in order, FULL ROM on everything:
100 pullups - <10 min.
100 pushups - app. 5.5 min
100 situps - app. 5.5 min
100 squats - app 3.5 min.

Final Time: 24:22 (need to speed up pushups and situps)

After:
100 dips just because (untimed)
10 L-pullups w/legs arrow straight and toes pointed, as in the elite rings video
Stretch

#248 Chris Holt:

see #4 and #15 (and the FAQ)

Although I guess I could see why one would make a vid of treadmill running...Please make a wod vid of outdoors running too! For the best of all crossfitters!

M/29/170

23:58

22/m/71"/155

18:22

Pull ups gave me trouble, everything else was no problem. Also, are we supposed to do them in order, b/c i broke it up.

Messed up the order because I forgot what it was when I got to the gym.

53 PUs (went until I couldn't do them without jumping...still gotta work on that kip)
100 SUs (50 on floor, 50 on roman chair)
100 Pushups
100 Squats

21:00 even

32/F/125

First time with Angie. Unfortunately, was pressed for time so only did 60 reps of each exercise.

60 pullups (strict - can't kip)
60 pushups
60 situps
60 squats

Time: 23:52

Over half that time was devoted to the pullups.

Colleen (#162),

Welcome back! You'll be up to speed in no time. Take it easy with the twinge of the injury. All this rest makes it so you can come back stronger than ever!!

Until tomorrow...

Age 35
BW 149#

As rx'd:

15:35

14:09

hi bill

john mcallister here

on that logsitall ranking above, i busted my shoulder on that "angie". consequently, i didnt even finish. i selected Non-RX to make sure it wouldnt make the standings. i just went ahead and deleted that entry altogether just now.
my latest angie is 26:18!!!

sorry for the mix up. the real stud is Adam Master.

oh, and thanks for logsitall btw. it is one of those sites that i turn to everyday. an invaluable tool in my fitness life!
and getting better by the day!

100 strict pullups (cant kip for the life of me)
100 pushups
100 situps
100 squats

20:02

24/M/205
23:32

Digity, I hurt.

It took longer to recover from this than to do it. Angie is one of my favorites because it almost always allows me to analize how I'm doing, and really see results. The first time I did this it took over an hour an my hands were shredded, then it was a half hour and my hands were shredded, now it's just 20 minutes of writhing on the floor and I'm good.

37yo M 179
100 push
100 sit
100 squat
No pullup bar, WO b/t patients.

20/m/169
-21:57-
Fist time with Angie. Didn't know what to expect so I was just hoping for a time under 25 min. Pull ups really started sucking after about 70 when I couldn't even do sets of 5 anymore. Pulled it through in the end.
I've messed with some crossfitesque workouts since this summer and I have become really committed in the last month to crossfit. It's unlike any workouts I have done before, and I am addicted.
Thanks to everyone,

40/m/168

27:00

I’ve only been doing Crossfit for the past 3 weeks so I scaled the reps to 75. Pull ups (kipping) were definitely the toughest and took the most time.

30 yom 150

As rxed: 22:39

Mike P.

Hilltop Park, San Diego

"Angie"

24:42

Previous PR, 31:02

Good day to be a crossfitter

Allbest,

Moz

24/m 165LB

10:51 as rx'd

32 yo, 230#, week 4 (1/2 week)

lil' Angie

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

about 17 minutes (forgot my stopwatcha)

Rob Corson and Intent, nice frickin' work today. Rock out with your bad selves.

29/m/225

31:30

whew.

got a blister and had it accidentally pop with about 30 pullups left. but "pulled" it off!! (no pun intended).

34:00 (damn blister slowed me down)

10:20 as rx'd

bwt-159

49m/5'7"/170

ran 5k roadrace in 25:44 on Sunday 9 Dec.
As a consequence of that performance, ran 5 X 1 Km repeats hard with walking recovery 3 min between repeats.

That was fun!

Well because of the lunch time crowd i had to modify it a little bit:

100 pushups
100 squats
100 sit-up (1/2 flat, 1/2 incline)
and was doing great;
then
50 pull-ups (varied strict and kipping)

Time: approx. 16 min.

o but then there was the last
50 pull-ups (kipping and assisted)

Final Time: 29:36

Much room for improvement, but i loved it because everyone the gym was just watching and wondering what i was doing.

enjoy the WOD's lets me get in a full workout at lunch and i finally can fell it, gotten in much better shape and stronger, want to tell the rest of the gym about crossfit. Thanks to everyone involved.

15:24 as rx'd

M 51 69" 183lb
Angie: 27:00 flat
I've been slacking.
On a positive note, got my Aero Speed jump rope today! Makes double unders soo much easier.

252 aj: 19:02 w/ deadhangs and a 40# vest? Strong work.

bwt:153

as rx'd: (with ghd situps)

15:27

took 6 min to do just the situps...

21/M/166
Whoaaaaa! This was fun.

23:48

Only did 50 pull-ups, as grip was failing and I was already at 9:23 at 50 reps. I was surprised how quickly the other portions went.

34m 12s as Rx'd

pull ups felt weak from obsessive kipping practice this week, had to use gravitron @ 50% bw

22:19

f/37/145

Ryan

Sounds like you did a good job. Now do Linda...

wow that sucked. I had to not do it in order because i fatigued really early and i was outside cold so i decided to rotate . i felt really weak

32YOM 197#

19:40 as rx'd

M/35/175

25:56 as RX'd

38:04 as Rx

underhand pullups
all sets broken

TIME - 21:05

M/20/150#

22:20 Rx'd

-50 DH pull-ups/50 jumping pull-ups
-Sit-ups on decline bench

I really need to practice that kipping technique as well. I spent a little more than half the time on the pull-up bar.

nice job yourself john wopat. I'll be chasing you next time!

Thanks for all the great feedback everyone.

I tried to ensure that I did good push ups by breaking it into sets (I think it went 25,25,15,10,10,5,5,5)

I didn't know it was a$$ to ankles on squats...in the videos I see everyone squat to a medicine ball height - seemed like a few inches below parallel.

Now if only I could get that 10k run down...

M/28/185/6'
As rx'd:
24:13

21:37

100 35# KB snatch (switch arms as needed)
100 pushups
100 crunches
100 squats

26/m/6'3/170#

As rx'd (pull ups on rings)

23:21

F/33/5'5/144
Modified 5 sets of 20
everything broken, pullups on galvetron c70lbs
26:10

25:11 as rxd
pullups done on rings

Hi folks! This is my first crossfit workout and I see I have some work to do. As Rx'd:

27/M/5'8"/195
20:24 - Pullups were tough. Pushups were easy. Situps were brutal. Squats were soso but made my left leg fasciculate which was pretty neat. Said the S word and the F word when I finished. Nearly puked. Good times. Ya'll are definitely crazy! Thanks for having me.

36:06 as rx'd
(15:53, 11:27, 4:32, 4:13)

44/M/6'/185
TIME: 11:41 AS RX'D

FELT GOOD TODAY. PULL-UPS KIPPING, SQUATS FULL ROM, PUSH-UPS TO FLOOR TO FULL LOCK OUT AND SIT UPS NOT ANCHORED.

SPEAL. YOU WERE MY MOTIVATION TODAY. I FIGURED THIS WOD HAD NO REAL HARD TO LEARN TECHNIQUE FOR ME SO I MIGHT HAVE A CHANCE TO GET CLOSE. I USUALLY GET MY ASS HANDED TO ME THOUGH.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

18:02
jumping pu
knee push ups
still a wrecker of the body.

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 per round.

“Angie”
100 Pull-ups - 13:00
100 Push-ups
100 Sit-ups
100 Squats
Time: 29:19

All sets broken. Foam roll after.
Compared to 070606: 34:36

27m 6'1 200
17:50 as rxd
I felt the fever today. The fever for more cow bell. And my pushups are weak.

About 29 minutes...my watch stopped working halfway through. Doesn't matter though-this was one crazy awesome WOD.

Good job everyone!

24m 5'9 210
33:11 (blush)

but as Rx'd

Angie as rx'd : 14:54 PR

About 5 or 6 minutes faster than the last time that I did it about 8 months ago...imagine that
Obviously pullups were the limiting factor as I had to transfer to jumping pullups at 80. I wanted to keep the metcon up. Ended up finishing pullups at 5:30ish

Hope everyone is good
Cheers

#79 that website is cool, but 8:43? Gotta call shenanigans there. That is like 1.5 seconds per rep, no rest.

m 36 160

1st time Angie

39 min

pullups - sets of 10 on various hangboard grips (jugs, full pads, wide jugs (no crimps))

pushups - 20 / 20 / 15 / 15 / 10 / 10 / 10

situps - 34 / 21 / 15 / 15 / 15

squats - 40 / 30 / 30

John Wopat, way to represent all of us in the senior set. Great time.

ROBERT SUTHERLAND, 11:41, ANOTHER GREAT TIME. ALMOST MISSED IT, THOUGH, YA GOTTA SPEAK UP...

OPT 10:20...ten twenty...we are not worthy.

As for me, worked on back squat depth. Realized that I was not doing an acceptable CF squat after watching the CF Games.

5 x 5 x135, a2a.

24 / m / 170lbs / 5'10

10:40 as rxd

divided it into 4 sets of 25 each

36/M/205
22:40
pull ups deteriated to jumping about half way.

December 11, 2007
48yr/m/5'10/200lb
Angie"
Modified
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats
20 Min.
The PU were the hardest part. This was great! My goal is to do 75 next time for all sets.

M 36 180

For time:
100 Pull-ups broken after 4 sets of 10
100 Push-ups 20 20 10 10 10 10 5 5
100 Sit-ups 25 25 25 25
100 Squats 50 50

Frist time
time: 30:46

50 Pull's
100 Push
100 Weighted incline sits
100 Squats

20:03

WOD as Rx'd
24:30 with no kipping just straight dead hang pull ups. I am looking at some of these times and i don't know how you can physically get 11 min on this workout. Thats just nuts! I thought 24 was good.

32/m/165

as Rx'd

26:45

Great workout...did the push-ups using dumbells lying flat on the ground to prevent wrist injury...makes a huge difference! 1st time and I loved it!!

32:29

100 ass't Pull Ups (green band)
100 Push Ups (on knees)
25 GHD to parallel, 25 unanchored, 25 GHD-P, 25 "
100 Squats

ok well i have to say i like crossfit it really works legs and lower back but theres not much for gaining upper body strength and size my arms have decreased in size and i used to max 140 at bench and today i only put up 200 twice...itd be better if there were more chest and bicep and tricep workout to get size and strength in the upper body

cfwu 3x's

as rx'd, 100 then next exercise

16min even
6 min pull ups, 4 min pushups, 3 sit ups, 3 squats

20/M/160/5'10"

Attempted to break down to 5 rounds of 20 reps each. Had to do jumping pull ups after the 1st set. Straight wrist push upsbecause ROM still isn't back from broken wrist. Dry heaving after 2nd set. Fought it back then puked up some bell peppers, broccoli, and part of a banana after 3rd set. Ended workout after that.

Scaled

60 Pull ups (jumping after 15)
60 Push ups (straight wrist)
60 Sit ups
60 Squats

Time 17:07

#316,317,318 eric:

nobody's stopping you from wearing a vest or adding more upper-body movements to your warmups, are they?

41/M/171

Annie
23:20

38M/5'10"/170

Holy Sh*t Batman

30:56
Pull ups were ugly, 35 on my own, jumping for the last 65
everything else as rx'd

36/185

as RX'd 23:17

23:57 as prescribed for the first time. Previously I used an elevated surfact for the pushups. No more! All full body on the floor.

Pullups 8:11 (vs. 9:30 last time)
Pushups 9:15
Situps 3:27
Squats 3:02

35 min total....pull ups took forever, but it was a healthy break from exams. i think crossfit just might help me keep my sanity in law school.

40 M 190#

No warmup

As Rx'd
20:47

Can't imagine someone doing this under 10 minutes. I need to see it to believe it. Video please :)

First Time Angie,

m/38/172

Chins 10:25
Pushups 18:20
Situps 24:18
Squats 27:13(total)

Interesting.

33M / 186# / WOD #219 / CFT 845

"Angie" as Rx'd in 25:30pr

New "AFT kipping" cut about 6 minutes from my last time. Goal of sub 20min is in reach.

I happen to agree with Eric...about 20%. I agree in the sense that there are a lot of great (and functional) exercises that you rarely ever see with Crossfit. I don't think there need to be any tricep and bicep exercises, that's bodybuilder thinking. I never isolate arms and none of the full body lifts suffer. As far as chest, it's not the most functional bodypart, and it's tough moving away from the bench :P, but something like weighted dips would be a functional and full body exercise. Though that's not really that important since we do a decent amount of ring dips and muscle-ups.

Things that I think would be great would be zercher squats, turkish get-ups (one and two armed!), KNEE JUMPS, bent press, maybe some explosive or weighted pushups. Not complaining, it's a great program and the best resource I've come across on the internet...for free at that! I guess it's sort of surprising some of the exercises that you don't see.

25m/170

35:30

Kipping pull ups took 15 mins, had to mix sit ups and squats due to a station being taken.

thats the silliest video i have ever seen. what the f?

Oh yeah, I've got to postpone this workout until tomorrow. Finals week. Looking forward to it though!

OPT, Robert Sutherland, Speal & Intent,
Great times!!

M/25/215/6'4"

first Angie; 27:33

BW 127, little time for warmup

as rx'd 21:04...so close to under 20, but this is a PR by almost 9 min so I'm happy. Kipping pulls, pushups, situps on abmat all in sets of 10; squats straight through.

First time doing this one . . . A good confidence builder as I had never thought I could do 100 pullups.

M/45/157lbs -- As Rx'd :45min

Pullups = 100 dead hang, had to break up into sets of 5 (took me almost 30 min!!)
Pushups = 100
Situps = 100
Squats = 100

29:20

26:49 almost as rx'd... had do throw in some assisted pullups

-back squat 3reps x5
185, 215, 235, 255, 275

-snatch grip deadlift, 160lbs x 3 slow reps

-push press 5 reps x 3, hold full lockout
135, 155, 165

-3 sets of AMRAP pullups with 2 min break w/20lb vest
22, 20, 11

-windmills 8 reps x 3 sets
10lbs, 25lbs, 25lbs

19:10

26yom/6'1"/207#

As Rx'd, 16:55.

42/F/5'6

100 pu w/ green band
100 push up, knees on floor
100 sit up on swiss ball
100 air squats

25 minutes

M/34/160/5'6
6 min 25 sec mile warm up
18:25 as Rx'd
Pull ups suck, kipped the last 60. 2.5 months and loving crossfit. Slowly building a powerlifting gym in my basement.

26/m/5'10"/168

Helen as rx'd in 11::21. Second time doing Helen. First time was two weeks ago (15::36). I may have compromised the quality of my movements slightly to compete with my buddy Mike. He finished his pullups when I had ten left and I was playing catch-up the rest of the time.

And I got my butt whooped by yet another WOD. Been a long time since I had to dry heave from a workout though. Felt good to really push myself again. Final time: 31:50

13' 45"
I guess I cheated. It came to my attention, after the workout, that I was to do them all in a row.
I did:
5 sets of 20 each
next time I'll do it right

Male 37 219lbs

This was my first Angie. The pull ups by far the hardest part of this routine for me.

I did the chins (palms out) with no kipping.
Regular push ups
sit ups on an incline sit up bench at the lowest rung.

Air squats.

Total time 33:17 and exahausted

31/f/136

Ugh! I just did Angie about a month ago. This time I shaved off about 4+ minutes, I think. I thought I had written my time down from before but I guess not. If I'm right, it was 43 or 44 something.

Today 38:59 as Rx'd with GHD situps.

Then 50 d-unders.

Oh yeah, and a PR for me, I did 7 pull-ups in a row. I can usually only get 4 or 5!

Stairs this morning!

22 min on the dot as prescribed. Little slower than I was hoping.

18/m/6'3''/190

Helen as rx'd in 00:17::12

Didn't have perfect form on everything.

As RXd:

22:55

~25 minutes (hope it's not the worst time today!)

23.45

44/76"/192

first Angie

as rxd

37:23

approx 19 min on pullups

Jodi (F/29/107)
500m row
Mobility Drills

"Angie"
23:42 (52 seconds slower than last time. I guess I can't win 'em all...

Any particular reason why the guys in the tabata run video were taking such short strides? Cross country and track coaches have always told me if you have long legs, use them, and a 12% grade doesn't seem steep enough for short, high steps.

I don't know. Maybe I'm the odd man out who hasn't agreed with any of the Newport Beach people's running tips and techniques so far.

24/m/152

as Rx'd: 21:33 new PR!

man my arms are shaking so much I can hardly type.

Age: 19
Weight: 170

First time trying out Angie
She's tough..

17:42

32/m/6'2'/195

1 mile run

WOD as rx'd:
24:58

44/178

As rx'ed: 20:02

My 14 y/o daughter did it with jumping pullups as the only sub and beat me with a time of 18:41. That's ok, I tripped her on the way up the stairs to get even. Thank goodness I can still out deadlift her..for now.

Angie

100 Pullups - 11:43.7
100 Pushups - @ 21:45.2
100 Situps - @ 27:43.5
100 Squats - @ 30:45.7

Like Cindy wearing a dominatrix outfit...

36yom/6'/205

as rx'd
22:30

It's week 4 and I'm averageing 10 min flat on my back after the timed workouts, is that 'normal?'

As rx'd

15:25

pullups in sets of 5-8
pushups 50-25-25
situps continuous
squats 60-20-20

unfortunately i didn't time each part, but pullups were about 8 min, pushups about 3, and about 2 min each for situps and squats.

as rx'd: 19:42

wow. definitely not feeling my superpowers today. but i found some kryptonite in my shorts afterward so i'm pretty sure that's why.

pull ups: 25 8 5 then a butt load of 4s to get to 100. about 9 minutes.
push ups: 50 then 10 then 8s and 7s
sit ups: don't want to talk about it
squats: 70 then 10s (should have to just push straight through)

room for improvement

M/155/24/5'8"

"Angie"

As Rx'd:

16:58 missed my PR by 2:10. Oh well, still trying to get back from the broken wrist

As Rx'd
26.12

as rx'd

10:19

Sit-Ups killed me.

#361

Yes, It's very 'normal'. Nothing like giving it your all every time! :D

Is it legit to break the pullups with sets of the pushups? Do them both in parallel? Or is rx'd defined as finishing the exercise in order?

M/27/149

As Rx'd:

23:45

21/m/200

as rxd:
13:35

#9 - Allison

yeah, the middle of the palm seems a weird place to blister from pull-ups huh? i've never gotten the blister, but i have ripped the skin there on both palms a couple times. in fact yesterday i had to stop kipping practice cuz i felt the hot spots there and really really didn't wanna tear them. i think it happens more if you're getting a palm-ful of the bar as you kip. todayz WOD wuz a challenge in avoiding that very phenomenon. happy to have pulled off all 100 kips w/o ripping those spots.

bw 163 age 39
19:20 as rx'd
post tabata sprint workout at 12% incline.

Koley (m/30/165)

as rx'd: 19:28

-----

Tina (f/39/158)

with JUMPING pullups instead of strict ones: 14:28

m/33/70/201

31:20

25:25 just a bit off my best, but I haven't done this for over a year. However, I'm pretty sure the last time I did this I didn't complete the full 100 pull ups, which I did this time. Either way, I'm beat.

WOW , you all amaze me! This was a painfull experience. Both physically and mentally. I thought I would be around 25 min or so but I guess I am in worse shape than I thought.

as Rx'd 33:41

I just didnt have it in me today. The pull-ups absolutely crushed me. I felt really fatigued half way thru them. I hit 60 and thought about quitting. I did jumping PU's to get 100. PATHETIC!
The push-ups weren't too bad but after the PU nightmare I paced it out to slow I think. Lots of room for improvement on both movements.
The sit-ups were my saving grace if there was one Lol.
The squats.....ahhh they weren't kind either.
But what the hay, atleast I finished! I am really down after this one. What am I doing wrong?? (I know; thats a loaded question huh? lol)

ohh I forgot all my PU's were DH. I do not have the area or equipment to Kip yet. But I am working on it.

Hi All-

Been doing CF for a week and loving it!!!! Great stuff.

Here are my results today:

Total time: 21:27

100 Pulls (30 kip)
100 Push
100 Situps (use plate to hold feet)
100 Air Squats

Couple of questions for the group:

1) I hit my wall at 70 and did 30 kip: ok or should I have gotten a spot or just kept plugging away at it
2) Situps: ok to put plate on foot?

Thanks for any feedback!!!!!

24/M/158/6'1

As Rx'd

15:34 PR

50 pullups+75 sit-ups+75 push-ups+75 squats=20:15

WU: 400m jog, CFWUx3 (less WOD movements)

WOD: 37:06 doing Abmat situps.

The situps with the abmat...i wanted to burn it. My first time to use it besides warmup sets of 15, and now I can seriously feel the effects of using it. I was getting cramps in my lower abs! That thing kicked my butt.

39/m/201#/6'1"/565CFT

3 x CFWU without OHS (knee swollen)

100 assist pull-ups (-70# grav)
100 knee push-ups
100 sit-ups
0 squats (see knee, supra)

31:03
(Down 20 lbs since starting CF 2 months ago)

As RX'd 25:01. 3:17 better than last PR. Need to improve this one big time! The 100 pullups and pushups kill me, the rest is (relatively) easy.

Warmed up with five minutes of skipping rope.

"Angie" -- 33:12. For the pullups, I substituted ring pulls from 45 degrees to vertical with my feet on the floor the whole time. Pushups were done on my knees.

I saw God at situp eighty. If you see him there, say "hi" for me. I was too busy to chat.

did 5 sets of 20
15:10
25m/195

"Angie" done as rx'd 38:54
damm am i the only one who took longer than 30 min,lol.the pull-ups r what killed it, I'm still doin them too strict gotta work on my kipping

29yo/M/6'4"/197#
Subbed 1K Row for Squats
25:29

32yo/F/5/10"/153#
As Rx w/ GHD Sit Ups
32:23

First time doing Angie fro both of us.

BW 70kg
15.35
as Rxed

Kippers on Swinging C&P Bar
Push Ups
Ab Mat Sit Ups
Squats to Dynamax

I mean "for" both of us!! LOL

M/38/225

As RX'ed w/some jumping pull-ups mixed-in. My indoor set-up does not allow for kip's.

Push-ups and Squats rocked. Sit-ups were a little slow.

16:30 - an indoor PR. I can't find my outdoor w/kipping pull-ups benchmark.

kk kk kk kk kk kk
F/44/125/5'2"

Angie as rx'd 19:15

Beerdonk?

Beerdonk?

Has anyone seen Beerdonk?

Sandy 14'40

Mark
17:44 as rx'd

47/M/6'3"/230
34:25 as Rx'd. First time doing "Angie," and she didn't look too bad in black and white on the Home Page. Executing at 6,700 ft. in Big Bear, Ca, was a different matter - not whining, but I think the altitude does add an additional element to the WODs. I've been doing the WODs religiously up here even though I have the week off from work – thank goodness for a 4WD vehicle to make it through all the recent snow to the airport gym. As a novice to CrossFit, I appreciated bingo's comments in #15, and that is exactly how I did it today - thanks, bro.

CFWU
First time with Angie. Pull-ups took a lot of time. By the end they were jumping pull ups in sets of 2.
28:50
M/46/195/6'

24:40 w/10lbs in the weight vest. Push ups weren't as deep as they should have been.

Anthony (M/29/170)

Two hours of BJJ, rolled 6-7 rounds, conditioning felt awesome.

29/M/165
as rx'd, 25:05

50/195

22:08 as Rx'd.

Tom
m/45/180 30:30, but form sucked on pushups, and subbed crunches.

Nat
m/9/60 27:25, Nat waited for me ... could have gone faster. Ring pullups.

Chris
m/14/100 half Angie ... 16:51. Good form on most stuff - 15 of the pushups were modified.

17:16 pr.

1st time trying Angie. i finally kinda-sorta figured out how to do kipping pullups and tried them for the 1st time in a WOD. i got to rep 61 in the pullups until i ripped a big ol chunk of skin out of my right hand. yeah yeah, i should buck up and keep going, but this is my worst rip yet and it was bleeding all over so i moved on to pushups. i got my reps in the other exercises. total time was 31:33.

31/m/185

28:31

#94 Angry G:

The photo has nothing to do with 'Dirty Harry'. One should be able to control a pistol with a single hand, though two hands is more stable, and a rest more stable still, when available. Traditional pistol marksmanship requires a one hand stance. In terms of practical pistol shooting, one should be proficient with a single hand as well as a two hand grip, with either the strong hand or the weak one. One hand may be injured or otherwise engaged.

# Steve

had to substitute wod for OPT wod as my callous is still very sore and my abs are so sore and not functioning from GHD sit up's the other day!
for time: 16:05
1 km row
30 wall balls - 12 kg
50 double unders
30 push press - 45 kg
50 box jumps - 20"
1 km row

31/m/200

as rx'd
24:47

pullups took 10 min. to accomplish

pushups and situps were slower than they should have been

f/125

"Angie"

100 pull ups done on gravitron, first 50 @ 30 lbs, next 40 @ 40 lbs, last 10 back @ 30 lbs.
100 push ups, first 10 were regular then had to get on knees.
100 sit ups, feet tucked under bench.
100 squats.

21 minutes

Post: bench press 1 max rep @ 85 lbs.

23:40

the workout was tough today i had to stop a lot during pull ups and a little bit during push ups...Does anyone else ever get the feeling theyre getting smaller in size when theyre actually getting bigger? Every time i look in the mirror i think im getting smaller and everyone else says im getting bigger haha

The pull-ups were all jumping, the rest, as rx'd.

42:42

That's 38 seconds longer than the Back In Black album.

ax rx'd w kips & ab mat: 22:04

way over previous PR of 16:27 (with jumping pullups). huge difference a little jump can give a girl.

arms still smoked from cindy & the filthies this weekend. percolating a nice juicy cold too. eww. send kleenex.

and OPT, you are the man.

44:56 as rq'ed

w=42.16 jumping pull-ups and knee push-ups

First Angie, in first month of CF

CFWU (Minus pull-ups, and sit-ups)

28 minutes

Pull-Ups...sigh did 10 good, then 10 gravitron, then 80 jumping. My only saving grace was i did all jumping with a good negative to make it harder then regular jumping and then dropping. I try and try and try to Kip, but a chronic shoulder separation problem makes it that I am so weak on the dead hang. Any suggestions would be very welcomed

Push-ups, 25,15,10,10,10,10,10,10
Sit-ups 50,25,25
Squats 100 straight

34/M/5'8"/173

As rx'd
15:51 PR for TBear
previous 20:04 in June07

Wildabeest 17:09
Sheppie 17:51
CFP 21:50

34/M/5'8"/173

As rx'd
15:51 PR for TBear
previous 20:04 in June07

Wildabeest 17:09
Sheppie 17:51
CFP 21:50

36M/5'10"/170#

As Rx: 20:37.

1st time w/Angie.

m/23/6'2/212

Pull ups push ups and squats broken = 12:15

Sit ups immediately after with continuous clock = 7:15

Total = 19:30

The freaking situps are killing me every time we do them!!

m/24/210

21:12

22:22

Little lackluster today.

Last time full Angie was in Afghanistan -- altitude and 28:30.
This time on Bayshore -- much better locale.
20:20. Pull-ups felt really weak. I could do a lot better.
34m/170/Tampa

Angie, as RX'd

24:27
(8 mins on pull ups)

As Rx'd 23:57 PR push ups took me almost 12 min

m/35/5'11/206

40 min, 5 x 20 sets, clean bar (40 lbs).

First time in a long time.

24:19 w/ some assistance on the pullups

24M/6'6"/245lbs

As rx'd: 17:54

37F/5'5"/125lbs.

As rx'd: 18:49

27/m/6'0"/185

11:30

rock out...

Scaled so I can workout again tommorrow.

Worked on kips and strict squat form to ditch the butt wink. This was gut to floor pushups - lol. Have about 30 more lbs to lose before the "chest to floor" comes about.

30 reps for a time of 11:55
(trust me I'll feel this enough)

angie was full today, got me going

WU - samson, ohs, 45lb good mornings, double unders (10x3)

pull-ups were killing the intensity, ended up at sets of 1 around sixty went ahead and did to 65 then moved on to push-ups. Let the pull-up performance decide my reps for this Angie. So I did a 65% Angie.

65pulls
65push
65sups
65squats
17:22

37/F/5'5"/125lbs.

As rx'd: 18:46

100 Sits
100 Push
100 Squat
45 Pulls
...
Did not finish
@ 19 minutes

21'54"
3 min PR as rxed,6 minutes compared to last time.

56 y.o. 152lb 5'10

Did pushups on rings and situps on a Glut-ham macine: 27:24

Ref above pic: I hate guns and the killing the pic suggests. This is 22 years in the military talking.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD as rx'd

18:58

pr stands at 17:45, but today i performed abmat su's rather than anchoring my feet like my pr day. still needs to be much better either way.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

As RX'd 21:02

50 Y.O. Male 5'9" 190 lbs.

26:05

70 pull ups 30 jumpers (grip failed)
everything else as RX'd

awesome cert in Irvine. One of our guys went and I think it changed his life.

Congrats to Tony of Salt Lake City!

As rx'd-
w/ strict pull-ups (only bc I can't kip)

23:57

Nicley done Robert, squeezed by me! And my sit ups were anchored :)

as rx'd
approx. 25 min. I lost track of exact time.
30/M/200

Rx'd
Didn't get a time. Had to bandage hand 3/4 way through PU's. Took the wind outta my sail...

25 6'5" 245

30 yom, 160#
21:45
Strict pull-ups, push-ups with feet 6inches higher then hands, unanchored sit-ups and squats to a 7inch med ball.

As Rx'd: 17:43

Last time: 21:30

Toyed with the idea of doing RC sit ups this time, but I wanted to see my improvement doing it the same way. Maybe next time.

comment #431

come on dude. Only positive posts. :)

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd
22/220
20:26

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22:35, 1:10 slower than last.

#431 ken_davis: ring pushups and ghd situps are much harder than rx'ed. good job.

f/44/5'10"/168

Did 10 sets of 10 of each exercise. Used jumping pull ups
31 minutes.

26yom
195lbs
5'10"

Warm up: Run .5 Miles

WOD As Rx'd
18:11

m/38/178

First Angie. 23:30

Pullup bar was really low, so I needed to lift my lower legs more during the kip, and it felt like it restricted my movement a bit. Situps sucked. Squats were fine, pushups went better than I expected.

32/M/5'5"/208

Allison_NYC, I'm not complaining or whining but I ripped my calluses off around PU rep 65. The last 35 really sucked... but I'm not whining...I'm just saying :) From what we've seen of you, I'm sure even your calluses are smokin hot!

Not extremely happy with my time... just happy to be alive after that WOD. Even happier to beat ROB_ME's time:)
Angie is MEAN! 35:45

Sigh.. I am embarrassed and almost didnt post but lets just be honest I guess. I did 42:17 as prescribed. I would like to tell you that it was because I worked all day with the third story ladder and didnt eat enough all day, but honestly even I dont accept that.
But hey I achieved level 2 (seattle cf) on my push ups and k2e. I am going to have my day Angie
29 m 73"

CFWUx2, minus p/ups dips, HS hold 47 seconds, oly lifting practice, snatch and snatch balance
WOD as rx'd
37:44

m/24/6'/165
WOD as rx'd
31:19

I have met Angie and I can say she is quite saucy!

Yeah Baby! My 20:38 was shag-a-dellic Baby!

YEAH!

5'7 190 Male 25

Horrible, Terrible, Lost, Sucky, Weak are just some of the words that can explain this WOD for me.

I can't even do 8 pullups straight plus I have some nasty calluses on my hands under every finger except my thumb and index on both hands

Annie-Subbed for my weakness

Pullups-11,5,4,5,5,3,3 then I couldnt do anymore at all so I did lat pull downs with 120lbs.

KB Swings-20lbs 50 swings.

Pushups-40,15,15,10,10,10,-I got a good tight burn and pump from these. I relaxed on my knees. I should of did a back flex as I would on the apft. I will probally suck tommorow at PT.

Situps-30,15,10,10,10,10,10,10-I did these on an incline. I didn't get up until all 100 were finished my hips were tight.

Squats-25,25,15,15,20-Didn't rest more then 20 seconds.

As a punishment to myself after the workout I did 50 double unders and ran 100meters 10 times.

BTW I am on my 3RD day of the zone diet and is it normal to almost have 3,000 calories,94g fat, 318carbs, 218gr protein? Because that's what fitday has me down for and it seems like way to much. 29% fat, 40%carb, 30%pro.

m/40/174

wod as rx'd

20:50

5'7 190 Male 25

Horrible, Terrible, Lost, Sucky, Weak are just some of the words that can explain this WOD for me.

I can't even do 8 pullups straight plus I have some nasty calluses on my hands under every finger except my thumb and index on both hands

Angie-Subbed for my weakness

Pullups-11,5,4,5,5,3,3 then I couldnt do anymore at all so I did lat pull downs with 120lbs.

KB Swings-20lbs 50 swings.

Pushups-40,15,15,10,10,10,-I got a good tight burn and pump from these. I relaxed on my knees. I should of did a back flex as I would on the apft. I will probally suck tommorow at PT.

Situps-30,15,10,10,10,10,10,10-I did these on an incline. I didn't get up until all 100 were finished my hips were tight.

Squats-25,25,15,15,20-Didn't rest more then 20 seconds.

As a punishment to myself after the workout I did 50 double unders and ran 100meters 10 times.

BTW I am on my 3RD day of the zone diet and is it normal to almost have 3,000 calories,94g fat, 318carbs, 218gr protein? Because that's what fitday has me down for and it seems like way to much. 29% fat, 40%carb, 30%pro.

M/190/36

As Rx'd: 31:13 (PR)
Disappointed since I was unable to kip the last time I did this. Pullups were still my weak link.
Everythink else went fairly quickly.

m/33/205
1st Angie
20:54 as rxd

36/M/6'3"/225
18:45
squats were only unbroken exercise
lots of jumping with pull ups
standard situps

I guess I didn't pay too much attention.
5 sets of 20 each exercise rotating through
20 pull ups, 20 push up, 20 sit ups, 20 squats x5
12:37 after running mile in 29 degree weather, 2 hours to warm back up.

Here's a helpful tip I use for subbing pull ups w/o having a bar. I go to the high school down the street and find a baseball dugout with a 4"x8" crossbeam supporting the roof on the front. Doing either pull ups or chin ups gives a whole new perspective on grip strength.

22:57
9 mins for pull-ups, no jumping or kips
pushups: 1X40 3X20 - nose to ground
Situps: 1X30 3X20 1X10 -knees split, hand to ground in front
squats, ATG:couldnt remember reps whatsoever -

first time ever do angie

25:59 as rx'd vs
29:17 6/6/07
30:37 1/29/07.
38:57 11/3/05 w/ 46lb assist on pull up machine.

10 min ellip wu 18/18. no torn callouses. sit ups anchored.

1st Angie... as Rx'd pullups are brutal of course, but pushups were harder than I thought.

9:17 Pull-ups
15:00 Push-ups
22:30 Sit-ups
24:54 Squats

Total 24:54

Not gonna let Pukie visit, but I'm pretty queasy right now.

19:55

22:34 I felt good but I know I can do a lot better.

First attempyt at this. No idea what time because my watch is broken. Probably over 45 minutes. Maybe even over an hour.

Wouldn't count it anyway since pull-ups were just about all jumping and the bar (on one of those combo gyms) is kinda low. Pushups were hardly textbook. Lots of sets of 10 or 5.

39/M/170

pullups were jumping, situps were standard on the floor (didn't think I'd survive 100 GHDs)
37:26

hey crossfitters! it has been a while since i last posted. I started training clients and before you knew i didnt have time to train myself. but i back in the game.

did angie as rx'd in my house.

23:40 it sucked but i cant wait to do it again.

28/m/195

as rx'd
with GHD situps

28:19

SPEAL,

YOU STILL HAVE 26 SECONDS ON ME FROM THE LAST TIME YOU DID THIS. I JUST GOT CLOSE. A GOOD THING!

ROBERT S.
TUCSON, AZ.

M45/250#

As Rx'd (Abmat situps). Time = 30:29, almost 13 minutes faster than last time.

First post ever! I've been doing WOD for about 3 weeks now and loving it!!

M/24/165

Angie as rx'd

23:50

34:30 - deadhang and jumping pullups (at home)

M/42/195

26:38 as rx'd

145lbs/30yoa

Still on the road, still on midnights, therefore:

Angie as Rx'd in 22:29

I think this was somewhere around my previous time, but a couple minutes slower than my PR.

12/11/07 - 32:30, Pullups took longest, pushups second, Situps were feet achored everything I could muster

First WOD ever and it was a great change of pace. 32 minutes on this, but know I can get below 30 if I had to do it solo (team effort-never leave a buddy behind!). Looking forward to Wednesday WOD!

Z

33yo/m/215

12'43"
as rx'ed

m/30/167/66

19:03 -
So of the push-ups may have been little skinny but glad to be under 20.

13:34 as rx'd PR!
This time I broke it up into 5 sets of 20 and it destroyed my old time by like 3:00.

21:15

previous = 24:20
previous = 19:02
previous = 21:33
previous = 25:25

M/39/6'2"/200

70 Pull-ups
70 Push-ups
70 Sit-ups
70 Squats

22:57

14:27
Completed each exercise before moving on.

30:40

Pullups - assisted/rings
Pushups - knees
Situps - abmat
Squats - rx

broken up in random sets of 10

darn, i didn't read the comments first. i broke them in to sets, rotated pull-ups (assisted) and pushups(from toes and knees, full ROM)(15x6+10) and then the sit-ups (ball) and squats (4x25).
honestly, i'm just happy i completed all 100 of each! yay! time: about 30min.

1st Crossfit workout!!!!!
60 pullups
100 Pushups
100 squats
100 sit ups
32:43 Pullups killed ahhh feel the burn
Really excited to join the crossfit community. No crossfit gym in Charleston, SC. Any advice?

23/M/5'7"/165
First time doing Angie.
Completed as prescribed - 18:23

Crossfit One World late night party-

raz- 35yo/185#- 17:39
austin b- 28yo/205#
Josh- 15yo/140#- 20:59
Jason II- 22yo/215- 21:01
freddy c.- 42yo/185#- 22:34
jason I- 36yo/165#- 23:33
rigo- 29yo/175#- 25:27
lil' joe- 16yo/245#- 30:47

27:55

I DID 27MIN 15 SEC AND 10´´´ GOOD JOB, I´M CHILEAN.BYE AND TRAINIG HARD.

M/29yo/160lbs

Angie RX'd 16:58

M/29/185lb

31:10

just under 40 min. total with my workout partner Jack screaming at me from the bench next to me...oh yeh, he's about a mouth old, wears a diaper and is my new alarm clock for my A.M. workouts. Had to stop a few times to settle him down, but got through my first 'angie'. psyched about front squats tomorrow.

27:25.

100 pull-ups (35 of mine, 65 jumping).
100 push-ups (easiest part of this).
100 sit-ups (ouch).
100 air-squats (these felt good).

I wuz just happy to finish!

21:15 as RXed

43/m*164

As Rx

22:26

PR

J: 16:17 ABMAT situps

19:53...freddy spaced on my time

14:38

Ok, guess I did it wrong, didn't do all reps of pullups before moving to next exercise...just broke them up as I saw fit...ended up doing 60 of everything and it took 34 minutes. Can't Kip yet, kinda undecided on whether or not I want to...that was the hang up, everthing else seemed easy compared to strict pullups.

WU: 10 min ellip

1/2 RX'd
50 Asstd. Pull Ups (1x25, 1x15, 1x10)
50 Push Ups (1x25, 2x10, 1x5)
50 Sit Ups (2x25)
50 Squats

Time: ~15min

Attempted second set
16 Pull Ups Un-Asstd. (2x8)

Got feeling extremely light headed/sick and didn't feel like passing out :-)

29/f/110

Angie:

16:03 (PR)

pull-ups sucked up 7 min. i thought eric was going to have me beat on this one. we finished pull-ups at the same time and he went to town on the push-ups doing 50 unbroken, then it caught up with him. can't let him beat me just yet!

eric: 34/m/145

17:41

pre: snatch practice + 1 hour dance class
post: stretching

M 36 5'10" 153#

:s/pullups/assisted pullups/

All else as RXed. (Pullups outdoors at the park. Little bit chilly out. Pushups, situps, squats all in my sun room.)

{some of the pushups weren't strict. not all the way to the dogtags, but I gave it my oomph.}

26:46, HR: 150 avg, 170 max

24/m/162

First time doing this 29:38 as RXed (pullups non kipping)

27/m/165

23:51

Situps on abmat, unanchored feet.

Very brief and modified CFWU + 800m run. Wanted to do 1 mile but something in my knee started flaring up again :( Wish this damn thing would get better already...

First Angie ever.

Pullups: 10:31
Pushups: 19:15
Situps: 25:30
Squats: 31:44

Total: 31:44

Pullups and pushups held me back for some reason. Did about half of the pull-ups kipping. Still haven't perfected it, but the few that I did manage to get felt really great, form-wise.

I didn't feel as winded as I thought I would afterwards, but just about every bit of my wanted to never move again.

Loved this WOD... hope to get as close to 25:00 as possible for next time.

Forgot to mention - did anchored situps. If Yukon ever decides to ship my GHD, which I ordered in early September, I may some day get to do GHD situps for these.

Bwt:154
:33::40
The last time we did this I could not do the whole thing with all pushups. I had to do a push-press for to sub the rest of them. This time completed with no sub on the push-up. One day it will come when I wont be on the assisted pull-up. Tonight was done with 70 off. Plus I riped my clauses off and made them bleed.

Someone check on beerdonk.... He is unresponsive.. LMAO...

Spiderchick..... WOW... You rock! We do this tonight!

29 yom 95kg 6'4

23:12 (Wentworth Park)

(30 minute rest and then a "special")

21 kb Snatch Left / 21 Right (24kg KB)
21 burpees
15 kb Snatch Left / 15 Right
15 burpees
9 kb Snatch Left / 9 Right
9 burpees

9 mins 11 seconds.

20:53

22/M/6'4"/215#

I hate to post this, because it's the slowest time I've seen in my skimming...

100% as Rx'ed, no kipping cuz the gym won't bolt their pullup racks properly, feet unanchored: 55:43.

I've been doing Crossfit for a while, and I have to ask... what am I doing wrong? 25 minutes for 100 pull-ups is clearly WAY too slow for a 22-year-old, as is 20 minutes for 100 push-ups.

25 m 180

As rx'ed

21'36"
strict pullups

28:38

20 sets of 5. i'm a wuss...

(but still did the full 100 of each exercise)

38/m/194

18:43 as rx'd

skipping/du's warm up

outside damn cold
Rx'd with rings for pull ups
22:31

35/m/70/170
WOD Angie, strict (home pullup bar, no head room for kips) 100 pullu, 100 pushu, 100 bent-leg situps, 100 squats 22:16

I didn't scale.. But I did break it into chunks of 20.

25:01

One thing, had to use assisted PU's.

www.angrydalty.com/crossfit.htm

28/m/205#

first time doing angie: 28:05

25min
partitioned x10
pull ups are limiting factor

26/m/5'10"/203

Helen as RX'd
00:11::21

Tied Jake. Not sure how he up to me during the squats, but he did.
Good form today, deep push-ups and squats.
Still chasing Greg Amundson's numbers, I'll get there.

44 / m / 200

As rx'd

23:58 pr

Ouch...
Been out of the game for a while.

72:06 Pushups alone took 30 minutes...

56/M/5'11'/216

44:55 - subbed 130# lat pull down for pull-ups

I've been easing into CrossFit for a couple of months and this is the first WOD I've posted. I've got a long way to go.

36/m/170

100 pull-ups (practiced pushing away from the bar in my kip)
100 push ups (practiced touching chest to floor)
100 sit ups
100 squats (practiced opening my hips and going straight down instead of sitting back and leaning my torso forward)

Getting better at each movement.

Time: 28:30

Arlington, VA

Angie as Rx'd

32:29

Pull Ups took me 12 mins to complete. Even though they were all kipping but had to break em up. Ugh gotta do better next time around.

23:59

23-195-6'

39/m/176cm/69kg

As Rx'd

19:29

All kipping pullups in 6:40. Situps took forever.

unanchored sit-ups
25:39

M/51/170

12/12

Light warmup on eliptical + a few sets of ring dips, 45# barbell bench press, back extensions

WOD - 28:55 (Hard, hard, hard)

I didn't do it as rx'd, as I broke up the pullups.

25 PUs, 100 pushups (broken sets)
25 PUs, 100 situps (slant board, broken sets)
25 PUs, 100 squats (broken)
25 PUs

All PUs were broken sets. Finished with few rounds of clean and jerk press w/ 95# to practice form, and 8 rd. of 20# med ball slams X 10 reps.

Angie

56/M/189 21:23

47/F/125 29:05

27 mins

#507 Bradley: Get accustomed to funny looks and lots of unwarranted "good advice" from people who participate in sports where your back is always supported by a bench or people who think leaning on a treadmill talking to young hot people constitutes a workout!
I'll also warn that Most globo-gym staff seems confused by muscle confusion techniques and high intensity workouts where you actually run from one station to another... It's actually hillarious!
You'll get to see the same people doing the same things day after day wondering why their body isn't changing and they will actually defend their ineffective workouts. You meanwhile, will get in and out of the gym in often 20 minutes or less and see some incredible changes in your body...
Enjoy and Welcome! :)

43 yom 6' 210#
24'18" pr 24 even
9'30 on pullups

Mike: As Rx'd 16:22

Pullups tougher than I thought... sucked up almost 15 mins...
28 mins as Rx'd
need to improve on that time.

31.56

unanchored sit-ups
pull-ups were kipping and epic

24:30...my legs fell off my body

40.06, grunting, panting and cursin' all the way through

29.30

(pull ups - 13 mins; PU 7 mins; SU 7 mins; SQ 2.30 mins)

sit ups on ab mat feet anquored

24/M/190

50 PUs rest 100's 42 mins

28m/185 in boots

As rx'd: 15:23

37/m/196

as rx'd:
14:35

M/39/185

Felt slow throughout and took far too many rest breaks. Must be the illness that has decimated the newsroom finally catching up with me.

As rx'd:
21:30 (a minute and 10 seconds slower than last time)

More better faster

Well, I didn't know that you couldn't break up the workout, so I did 'broken' Angie with five rounds of 20 reps of each exercise in 9:25. Tomorrow, after work, I'll do the real deal.

cfwu X 3

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

25:15

25:56
as Rx'd

36/195
Colorado Springs

As RX'd: 19:40

The last time Angie came around was about 10 days prior to me starting crossfit in July of '06. Look forward to doing her again.

M/44/154

20:58 as RX'd

Sit ups on ground with feet hold down.

male/165/19 time-24:49

32:03 jumping PU after 60; knee PU after 75; 1/2 GHD pullups 1/2 abmat; squats to b-ball.

M50/170

29:22

Unable to do kipping so strict pullups took forever.

First Crossfit workout ever and it was tougher than I thought it would be! 34:50 was my time but I read those articles about taking it easier the first few workouts. I think my next one will be better.

I'm in Iraq so I'll always be a day or so behind schedule.

Mike~

F/25/5'2"/139

18:36

did ring pull ups
20 normal pu then went to knees

crossfit-richmond.com

Most discouraging.

41 minutes, the last 10-15 minutes of which were spent trying to recover on pull-ups. Also, didn't do Angie, did Angie's easier sister, Arlinda, who was nice enough to let me alternate exercises instead of doing each all at once. This may have been motivation enough to finally learn the kip.

23:55

Pullups - mostly 10s
Pushups - 30, 20, 20, 15, 15
Situps - ditto
Squats - 50 50

50 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

37:55

Joints by thumb aches so only did 50 pull ups

32 min all strict PU

M/45/156
As rx'd: 17:54 (last time 18:52)

38yo M 200lbs
100 pull
100 push
100 sit - incline
100 squat
as Rx
18:37

26:10

Missed this workout, but looks like Beerdonk didn't make it back from the gym .... Poor Beerdonk

23:06

27:48

#584 I was thinking the same thing.

Did this one this morning as Rx'd: 25:09.
About 7 min. for pullups.
10 min. for pushups.
5 min. for situps.
3 min. for squats.

The pushups killed me ... could definitely shave six minutes off just on the pushups and situps.

as rx'd except subbed 50 left leg pistols for 100 squats and took my time because of Achilles injury.

100 pull ups no kipping knocked out 13 then completed in 5's and 3's
100 push ups 40,30,15,10,5
100 sit ups flat on floor only using left leg wedged for support
50 left leg pistols using cross bar on rack for support.
39:24

Got MRI today. Operator says, "it looks bad"! ;-[
Operation scheduled for 0800 tomorrow.

37:20
50 pullups (11 / 39 mit gravitron)
50 pushups good
50 GH situps good
50 squats good

19:15

2 mins. better than last time.

30 y/o female
57 minutes
70-80 alternating CW on PUs
flat & slight incline alternating on SUs
girl Pushups
alternating wide legs & close legs on squats

18:46

30:22
had some blister problems on the 58th pullup

Angie, sets broken as follows:

Pullups: 20/20/20/20/20
Pushups: 40/30/20/10
Situps (GHD): 20/20/20/20/20
Squats: 40/30/20/10

26:10

17:35, as RXed

2 minutes improvement from last effort. Pull-ups done in ~7:30, push-ups in ~3:00, sit-ups in ~4:00, squats in ~2:00.

partioned into 50 reps each

16 min

42/161

As rx'd

Wanted to go under 20 minutes but it was not happening today. Pullups are still taking up the most time.

100 Pullups - 8:24
100 pushups - 4:21
100 situps - 6:46
100 squats - 1:37

21:09

46 yo - 6' - 225#

As RX'd

19:20

Full range of motion "all"
anchored AbMat situps

34/M/168#/6'0"

WU: stretching, rom

WOD: Angie (in sequence - 100 pull, then 100 push, then 100 sit....)

(17:47)

Did Angie in sequence this time to see how my 100 pull up time compared to Amundson's from the video a couple weeks ago. I came in at 5:56. Sub 4 minutes is beastly. New appreciation for how difficult that is. I liked the comment in the CFJ, "Greg is atypical in his diligence, not in his response to our program."

25:44

Took 10 minutes just to get through the pullups.

"Angie"

(22:23) 1st attempt

10:15 for pullups (10/9/8/7/6 12x5)
pushups (25/25/10/10/10/10)
Situps (50/25/10/15)
Squats (20/20/20/20/20)

I had some knee problems during workout (never had them before). Had to go very slow on the squats. Next attempt will definitely be under 20 minutes.

I was hoping for a easy day on the legs on 12/13 but then I saw a squat workout! On well, just have to see how it feels tonight!

squats - 100
pullups - 50
pushups -50
situps - 50

20.08 - first time on this WOD. Almost died!!

5'10"/180

16:28

halved it lack of time and energy
12:23

M 48 70" 174

"Angie"

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

15:58
-------------------------
Compare to 070606

15:45

Jennie: 26 F 160 5'9"
"Angie"
Time: 43 minutes

Shelly 30 F 130 5'4"
"Angie"
Time: 49 minutes

As RX'd,

36:40

pullups took way too long.

44/m/158

M/35/157

down 8lbs total after 26 days on the zone.

1st Angie ever

As rx'd 25:27

37/M/217/5'10"

Half of Angie
50 reps each
11:44
Knee pushups for about half. Band and jumping pullups.

as rxd but one day late!

performed in sets of 20 without rest

5 sets - pullups, pushups, situp on back ext station, squats

18.40

as rxd 27:30

2:50 slower than last time

28/F/115/5'2"
First time with Angie!

23:45
Used purple band for pull ups. No Knee push ups either.

22:22

Could be 2-3 minutes faster once I get my kipping PUs back to where they were... Felt good, though.

33:53

first time using GHD situps. wow that took a long time.

50 pull
100 push
100 sit
100 squat

40 mins

did this next day on wed- 15:30 (pr)

"Angie"
For time:
100 Pull-ups (jumping 7:01)
100 Push-ups (13:41)
100 Sit-ups (9:46)
100 Squats (3:50)

34.15

I'm getting over an injury I got in Iraq, so I'm not in the shape I used to be in. That's why I'm starting crossfit. I cut this one in half. I did it in about 25 mins.

m/30/191

30:52

31/M/190
As rx'd
15:11
Had a PR 25 straight pull-ups

Late post due to ice storms knocking out Internet..
22:09 as Rx'd
I'd call it a PR, but I need better form on the pull-ups.

33 yom/195#
CFWUx3
As Rx'ed 18:56

"Angie"

For time:
100 Pull-ups (broke first couple of rounds in 10s then more broken)
100 Push-ups (broke first couple of rounds in 10s then more broken)
100 Sit-ups (broke in 20s)
100 Squats (broke in 20s)

Time 36 minutes, lot better than last time when I led off with 70 ring pullups--that destroyed me for pushups. I made one modification based on that experience--did the pushups (my weak point)first. I figured this was a rational change because most people would feel the pullups were the hardest part of this.

25:00

I used to have such beautiful callouses. Tore my hands up tonight. I haven't done a WOD as RX'd in a year. Seemed like a good day to head back to the deep end of the pool.

37:35

31/m/170

Julie (30/f/weightless) did an untimed KB workout TGU's (2x3/side)
1 leg deadlifts (3x5/side)
swings (2x15/side)

38/190/m

11:31 as rx

22/m/195

23:55

Angie as rx'd

32:54

m/23/175

17:22

I didn't realize we were supposed to do them in order, i did anything i could when i fatigued at an exercise. i guess next time will definitely be different lol.

25:35

Jumping pull-ups
Push-ups (had to drop to knees at 40)
Sit-ups on GHD
Crazy fast on squats

First Angie:

23:58

53 Kipping Pullups + 47 Jumping Pullups
Situps were on the floor unanchored, not GHD situps

I did this in sets of ten, is that cheating? Was I supposed to do all pullups before moving onto pushups?
(10 Pullups then 10 Pushups, then 10 situps, then 10 squats and started at the beginning).

Disregard my question about cheating. Next time I'll read the posts before posting my question.

Sorry

First time doing this as Rxd (still did Jumping Pullups though)

Situps were non-anchored feet elbows crossed to knees

44 minutes - the Pullups are what killed me, and the pushups were pretty bad as well, mostly because my arms were already dead from the pullups.

I don't like this one...so I need to improve on this one soon. But I am glad I stuck through it. I just kept telling myself...have some crossfit heart!

75
25:20

27/M/190

34:00
pullups 65 kipping 35 jumping
pushups 100 easy
situps 100 hyper-ext very difficult for me
squats 100 not too bad but many rests required from situps

Great workout. But why the glorification of gun-toting?

Steve Rogers #423 --

I agree with your post except for this part:

"In terms of practical pistol shooting, one should be proficient with a single hand as well as a two hand grip, with either the strong hand or the weak one."

My quarrel is that Crossfitters, of all people, shouldn't have a weak hand! :)

49 mins

Pull-ups: 31 mins. It was a lot of kipping and jumping after 40 and showed me how weak I am at them.

Push-ups: 100 in 3 mins. I can normally knock out 77 in the first two mins, but the pullups drained me.

Situps: 100 in 9 mins. Again, something I have let slip but will work on with time.

Squats: 100 in 6 mins. I used to do that many in half the time and I'm sure I could get back to that or less.

Overall, it showed me what I'm made of, and it's not steel quite yet. I'll just keep refining.

28.36

Yay! It looks like my time is pretty good for my first time with Angie! I did it in 27:30!!

F/25/137

I tried to do at least 4 of every 10 pullup non kipping... I started strong with 8 straight! Pretty good considering I have only been at this for 2 months! Push ups were tough but I did the first 40 straight through...no girl push ups the whole time. Sit ups were a little rough after about 60...Squats are my forte!!

Thanks everyone!

25:38

26 yo male 187lbs

Angie indeed sucks!! I was off to a pretty good pace until pukie showed up after the situps @ 23:39. I'm ashamed to say I didn't finish. The pullups took the longest...duh. Until next time Angie, you scorpion woman.

29 yo male, 6 ft, 174lbs

As Rx'd. Time 27:52mins

Pullups killed my time. Finished 100 strict pullups (managed to do the whole lot without jumping) in 18 mins dead.

Finished pushups (sets of 50,25,25)by 21:28mins
Finished situps (4x25) by 25:15mins
Finshed squats (2x50)by 27:52mins

I have my pullup hanging down from the rafters in my garage with some rock climbing rope. I want to try kipping my pullups to see how much quicker it is but think I need a fixed bar for that. Anyone out there got any tips for kipping (or similar?) on a hanging bar (much like the gymnasts?)

Cheers

m/36/185

BrandX scaled;
Pack:
75 Pull ups
75 Push ups
75 Sit ups
75 Squats

Time: 23:16

36/m/152#/67"

I am back on Crossfit! Had a little hiatus training up for a marathon (in 3 weeks). Now, plan on getting back into it.

Angie, as Rx'd

24:20 (few seconds faster than last time!)

14:20
Pullups in about 7 min

21:53

I had to have up to 80lbs supported pullups. The rest as Rx'd.

First CF workout ever, been looking for years and took the plunge today. Could only get 70 pull ups in, the last 51 assisted with 30 then 50 lbs. The rest were easiers as I regularly train to them... need more pull ups in my routine, obviously. Overall did it in 31:50, but I figure it's a great WOD to start with, as I now have a baseline for next time Angie comes a callin'...

M/5'11"/189lbs/39

first full workout since i've been sick for about a week. split it into 10 sets of 10 or i'd have been there all day.
36 minutes

First "broken" Angie (10x10) = 25:38
It felt great but the aftershave in the huge blisters this morning was not so great. CrossFit is amazing!

18:34 as rx'd

23/m/6'6"/245

I forgot to bring my watch to town with me this week, but I did this exercise on 071212. 100 pullups seems to be a bit much, so I opted for 50.

43:10

25:49

38/M/177

CFWU X 1

Scaled to 50 reps of each

24:10

23:58

23/M/200
25:50
last 50 PUs were jumping

46 / 171

as rx'd 23:55

Needed almost 13 minutes to do the pull-ups. That's not good.

179/6'0/M/27

15:18

PUps where the slowest part - 25,10, then random
Push Ups - 50,25,25
SU's- 50,25,25
ASquats - 25,25,25,25

190/6'0/M/30

18:45

Pull Ups 20,15,10,10,10,5,5,5,5,5,10
Push Ups 25,15,8,2,5,5,5,5,5,5,5,5,5,5
Sit Ups 25,20,5,25,20,5
Air Sq's 25,25,10,10,5,5,10,10

19.20

Charity-
15:51
w/ DZ's suggested cheek to floor PSU's (thanks a lot Dan!); UA abmat SU's

Great Job Jenny O., SWA and SRA-looking forward to a Jan. group WOD!

Angie; 26:41 PR

Dec 12, workout with Mark. bw 255.0
subbed jumping pullups, anchored situps, sloppy pushups
Me: 22:32 (2:30-3:00 improvement)
Mark: 18:31

Some jumping pull-ups, rest as r'xed
21:56

25:33 as Rx'd. Im not very happy. Been sick last couple of days finally felt well enough to go to gym. No excuse.

39:27 as rx'd

Jeff-@ work
Pull ups broken-20 then 10's
Push ups to deck broken-10's-5's and 3's
Anchored no abmat sit ups broken 20 then 10's
Squats broken-50-20-15-8-7
15:30

Pull ups in 4:20 (pr)
Push ups and sit ups slow.

m/195/28
First time with Angie. As rx'd 17:42
Pullups got pretty lame toward the end though.

Couple days behind in posting, this one took 26:18, 9:36 was pullups, which is a personal best.

35/M/178
CFWU
WOD as Rx'd
24:10

40/M/160

broken sets: as many as I could do on one exercise-then do the same to the next.

11:39

24/M/178
2k warm up

As rx'd: 25:35

23:40

Age 52/BW 250# Revrse "ANGIE" No particular reason, finished squat workout of 12/12 and seemed like agood idea. As rx'd 32:07. Some pullups kipped, most jumped.

Angie as Rx'd - 16:02

Squats were held back by messed up right hip flexor which is not fully recovered yet.

slam ball challenge - 1,2,3,4,5,up to 15, partner goes, you go, etc.

3 rounds
no hands rope climb
5 dead hang pullups
6 hspu to forehead
13 gh situps
20 air squats
13 gh back extensions

38/m/220
38min
pullups w/ 80lb assist - 16min
pushubs - 8min
situps - 9min
squats - 5min

28:54

30/m/184

as rx'd

19:05

36 minutes

F 48 64" 150

"Angie"

100 Pull-ups SUB elastic band pull-ups
100 Push-ups
100 Sit-ups
100 Squats

17:32

as Rx'd - 17:25
...full extension pullups took me over 7 min

followed with bottom of MU practice, working on
false grip/full ext. turnout/pullup to transition (never made it through transition from full ext, but close)
2,3,4,3,4,3

9:15
did situps on ball bc hip-flexor issues

followed with KB work.
4 min of tabata swings 1.5 pood alt w/ 1 pood jumping jacks

first Angie

26:06

M/40/6'5"/235

33:15

For my reference for next angie - Pushups took 18:00 all psuedo kipping

21:52
CFWUx2 (light PUs)
10x10
20x2-10x6
10x10
100 (pause for 2 deep breaths every 10 reps)

First day in the program...

Buttercup

4:13

20 jumping pullups (not full, just as far as I could get - and I was improvising. I am working on getting equipment)
20 pushups (to 90 degree angle, rested/stretched after 10)
20 situps
50 squats

wooooo! First wod done as rx'd. 33:52. Pull-ups and sit-ups done in "whatever it takes" style. Clean up form next time.

27:15

mix of kiping and jumping (more jumping)

i'm still messed up from angie today...

11:40

32:06

as rx'd 22:30
31/m/167

Age=27
BW=185

Ad rx'd:
17:50 mins. Supposed to be my week off but ate way to many calories today...so couldn't resist diving in.

24:59
Did not do sit-ups

Pull-ups:
Did two every 20 seconds up to a count of 70, then went for it.

Push-ups:
Did 10 every 30 seconds till 30. Very weak on these.

Squats:
Did 30, then broken after that

Next time:
For pull-ups: do 3 every 20 seconds
For push-ups: try 10 every 30 seconds again
For squats: try sets of 20

17:48 (anchored su)

26/m/195
as r'xd 16:54

29/M/182

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

21:08

20yom/140#

22:55

had a lot of trouble moving after this one lol

m/27/6'/167

First time for Angie

As Rx/ed approx 48 min

Pullups took 33 min of that.....definitely a weak spot
Most in a row:
Pull-14, push-52, sit-up-35, squat-100.

Only 50 pullups, then as rx'd - 31:39
Came back to final 50 pullups - 41:22 total
situps were glute ham

M/29/190
As Rx'd in 18:13
A little disappointed, as this wasn't my best time

m/6/165/30
not consecutive
17:30

B/w 142 age 22

Pullups: 25/25/25/15/10
Pushups: 20x5
Sit ups: unanchored (unfortunately) 1x100
Squats: 20/20/20/20/20

time was 11:39

I love to do pullups, 100 will take me about 3:45 to 4:30 depending on the size of the bar.

The last time i did this workout was an a 4 inch basketball brace and sub ring dips for push up, took me 21 mins. and change.

070606
at home

43:27

071211
at home

30:55

time = 29:39 as rx'd (no splitting of sets; stopped watch between exercises to record time and move to new station)
pull-ups = 14:14 (lots of 5's, but no assist)
push-ups = 8:07
sit-ups = 3:52 (slot 2 on incline)
squats = 3:26

60 jpu's, 40 assisted 40-70lb
otherwise as rx'd
25:59
done after 5x3 dl's

34.00
pullups in a ridiculous 17.05 mins
not bad after that
pushups in 4 sets, squats straight, situps in 4 sets
as always i could have gone faster

34M183

As Rx'd

45:08

ouch

34F
Sub ring pulls, 34:00

45/f/143

Just under 30 minutes.
Pullups broken into sets of 5. Kip 5/jump 5 X 4. Then all jumping. Girl pushups. The rest as RX'd.

51/M/155
Burg wu
Oly work - 3xhigh hang snatch + 3xoverhd squat - 5 sets
80 jumping pull-ups
80 push ups with not the best rom
80 sit-ups
100 squats
42:21

38/M/195-Syracuse NY

As Rx'd: 12:45
Tried to do 5x20 for pullups, but gassed after 40, and pretty much only did 3's or 5's after 60.
Pushups: 50/25/25
Sit ups: 50/25/25
Sq: 50/50

Modified as follows:
100 lat pulldowns, sets of 20, 95#
100 pushups on bench press bar, sets of 20
100 situps, sdetso fo20
100 BW squats, sets of 20

26 minutes
M/55/185

JJJJJJJJJJJJJJJJJJJJJJJ
27/m/198

18.07

(I may have done 110 of each)

Did WOD, but substituted 16kg kettle bell swings for sqauts: 25:30

1st Legit Angie; all sets broken
28:40 (10minutes on the pull-ups alone)
also, gave Tabata Treadmill a shot...12incline and 7.0mph...felt great

m/35/240
Ran on treadmill for 400m then did cfwu X 1
everything was in sets of 10 excepot squats were sets of 20. First set of pullups strict, second were kipping the rest were jumping. 24:28

26:10

35 minutes.

bc

M/35/157

@ work

I lost my time I think it was around 25:00

Didn't that chick star in Team America? Fuc# Yeah!

26:45

Pull Ups-10,10,10,10,10,10,10,10
Push Ups-20,20,20,20,20
Sit Ups-20,20,20,20,20
Squats-20,20,20,20,20

17:47, Still recovering from a small Lat Strain. Felt like I was pushing it with the pull ups so I dropped 20 from the RX. Still a good day, I love the girls of crossfit...Angie, Fran, Mary.

35/m/6'/205

19:01 (pr)

145m/28yo

27:55

did this broken, as doing them sequentially messes up my cardio mojo. first time i was able to complete the 100 pullups in one session.

got a new pr 26 pullups consecutively on the first round here

M/43/208

Pullups - As rx'd except did 25 on G-tron with 6 pound assist.
Pushups - 100
Squats - 100
Situps - 100
FT - 12/20 with really tired arms and sore, too.

26(full) 74 (reducd weight) pull-ups
60 push ups
100 sit-ups
100 squats

19 pullups - 81 reduced weight
100 push ups
100 sit-ups
100 squats 40 min.

32:03
PU's - 15:05; Push Ups - 5:37; Sit Ups - 7:51; Squats - 3:30

PU's sets of 4 w/ 10s rest through 24 then all jumping; Push Ups sets of 15 w/ 10s rest int; Sit Ups sets of 20 w/ 10s rest int; squats sets of 20 w/ 10s rest int; very heavy (fat boy) will do better after cutting some weight
bw (211#)

20 pullups
30 pushups
30 situps
50 squats

27/m/225/6'3

38:51

Holy crap. That's humbling.

10:00 min jump rope wu

pullups @10:00 min
pushups @5:00
situps subd lying on ground leg raises w swiss ball @6:00
squats @4:30

@26:00 min total w few secs btwn each exercise

20:00 as rxd
19:30 last time. metcon starting to suffer a little as i try and gain weight/ strength.

waay too long dude - like 25 minutes too long. had to use lat pulls (no pu bar around). worked at 168/144 most of the time.

Did on 12/19.
7:57, 5:36, 5:27, 3:15 for 22:16. Situps were 50 Abmat with heels up to butt and 50 anchored.

as rxd
37:41

70 each, 17:05

37 min

20071220 2000

CFWU 5 x 2 (push ups, ring dips)
WOD071211: Angie as RX'd, Push Ups on paralettes; 39:10.85

17yom 160lbs 5'8

as rx'd 21:30
the pullups took 9:30

last time was 34 minutes
and the pullups took me 20min

Meyer-27:52PR over last january 29th 31:14This is one of those workouts that I don't see how people are scoring the times that are posted- amazing!
Godfrey-28:19
Plunkett- 28:51
Edler-25:12-jumping pull ups

M/168/5'6"/29yo
Angie as prescribed
19:55

20:05; makes me kick myself for the extra 20 seconds between pushups and situps. Could have broken 20 min. Ah well...

I forgot to time myself but I actually finished this one without any help

m/51/190/6'0"

30:46 Pr by 5 mins.

43 minutes

Did 70 instead of 100 due to time constraints.
PU's on Gravitron.

29/m/170

23:20

29/m/264#/6'2"

First Angie ever so I only did sets of 60. THe pullups were really tough since I can't do a full kip due to my gym having a crappy pullup bar. Around 24 pullups I had to do 2 at a time. Then after 30 it was one at a time. Situps were a little tough, but everything else was somewhat easy.
33:41

I just got into Cross fit about a week or so ago. And I really enjoy it. Today I did Angie and she hurt me bad. I had trouble doing all chin ups I had to bounce off the floor after 30 or I wouldn't have made it alternating sets wide hands down and close hands facing me. It took me 10 minutes to do the pullups and 10minutes to do the other 300 reps so a total of 20 minutes I am quite tired!

Roger

47yo / M /165 lbs

18:17 As Rx'd

CFWU X 3 minus the pull-ups

As rx'd 14:58

27/m/5'9"/160lbs

CFWU X 3 minus the pull-ups

"Angie" as rx'd: 14:58

34/190/34

“oh Angie don’t you weep, causes your kisses are just as sweet…”

Those last 30 pull ups killed my time.

Angie as RX – 20:39

angie in 10:28 rx with GHD sit-ups

Pre: 5 min C2, CFWU (lower reps on pullups, dips, situps)BWU.

16:54
Last time 17:43

A little surprised at improvement. Bad hands still since Eva WOD and huge lasagna bd dinner w/family. Cake and ice cream too. Serious food shock this afternoon. Forgot how bad it is since I have been zoned. At in laws so used their scale...still 177.5 with clothes but look better and times still improving everytime just about.

Post: hand/grip work.

first Crossfit WOD!

first Angie

29:10

11 good pullups on rings, rest jumping, about six minutes

normally get 25-30 pushups in a go, knew it was going to be nasty when I failed the first set at 12

unanchored situps straight through

squats were the strongest

22:05

WOW I was stoked about Angie and now I need to hurry and get in the shower and wash my hair before I can't lift my arms tomorrow. Oh and puttina couple clients through this one FOR SURE tonight!

27/f/130lbs
split b/w jumping pulups and kips
rest as rx'd
22:10

WOW I was stoked about Angie and now I need to hurry and get in the shower and wash my hair before I can't lift my arms tomorrow. Oh and puttina couple clients through this one FOR SURE tonight!

27/f/130lbs
split b/w jumping pulups and kips
rest as rx'd
22:10

First Angie, thought I was gonna vomit after finishing up the sit ups in 18 min or so... too dizzy and sick to finish.... is it better to force yourself to puke?

27/m/206.5

42:15

100 Pull-ups: 16:35
100 Push-ups: 13:50
100 Sit-ups: 7:50
100 Squats: 4;00