Just what the doctor ordered. 3,2,1...Go

Looking forward to this one.

Thanks Coach G.

3-2-1- Go!

Who's doing the new pullup standard ?...Chest touching bar for 100 straight will be tough!

nice..i like this one

Sorry for the double post but -

Am I wrong to assume that all PU are to be done "chest to bar"?

Don't miss this vid under any circumstances! this was easily one of the top ten moments of the Games, truly incredible to witness. Paul

Kallista - You gave me goosebumps!! Amazing performance.

Me like. I'll do this one in the AM and then I'll do boot camp in the PM. Two a days are FUN...

Kallista,
holy hell you are a bad-add!

Don't miss this video under any circumstances. That is one powerful human being.

that video made me cry

Just did this a few days ago.

Used a resistance band to assist pull ups after the first 25ish

TIME: 19:03

Previous PR when I switched to jumping PUs: 13:42ish

Anyone have a solution to the constant tearing of my hands when I'm doing pull ups? It seems like every time I end up doing a large amount of them, my skin comes right off. You'd think they'd toughen up by now, but nooo...I fully expect to have my hands taped and hurting after this...blah.

Kallista,

Inspiring!

Great job to everyone at the games, hope you all get some good rest, you deserve it!

Found a new inspirational video... What an amazing effort Kallista

Patrick (14),

You need to file down your calluses. Buy a Pedro's or Tweezerman callus stone (a foot model is fine) and grind those suckers down. A few minutes every week while reading this website will keep them manageable. Just file them until smooth and no edges are sticking up.

-- KK

I was standing about 10 ft. from her during the WOD. It was one of the most powerful things, both physically and emotionally that I have ever had the privilege to be present for. Bottom line, Kallista is a savage.

one of the best crossfit videos ever

I use gloves, my hands are fine.

Motion to name a workout after that girl. That was intense!

Happy Crossfit New Year's Day! Let's get it on!

Just watched the video....... WOW! I am speechless. Way to go girl!

Sunday- ran 6 sets of intervals, 3min hard/3 min easy

Monday- C&J 90# x30 = 13:49

I typically use 65# for Grace and recently tried 75#. I think I could have gone up a bit in today's but, next time I will give it a try. This was great for today. And I ended up with a bruise on my collarbone. I get these often from cleans and get harrassed at work as it could resemble something else...ha ha ha
Erin

I watched the video after I posted a time.

That is my new favorite CF video.

That was absolutely raw and conveys all the emotional aspects of CrossFit.

I second the motion to name a WOD after her.

Kallista - that effort was gritty as hell, totallly mesmirizing. Awesome.

Oh... Hell...Yes! Tonight was meal one of back on the Zone again, and tommorow will be day 4 of back on crossfit (day for ever for my training partner, mwhahaa)
Good Night and Good Luck!

Wow, Kallista! I have tears running down my face...simply amazing!

im assuming these are body weight squats..am i correct?

Haven't posted in a long while.

WOW. That girl kicks ass! Outstanding.

Watch it twice. I missed her spill in the beginning because I was focused on the foreground and the text. She dumped hard, didn't miss a beat, and arrived back at that bar in a bad mood.

OUT - F(&%*$& - STANDING

Kallista does CrossFit proud.

rock solid lil shero :-)

#14
I shave my callus off with an old razor blade. I also have used a pumice stone. However, I still think the razor is the way to go. There is an article in one of the recent crossfit journals that covers this exact topic.

Holy crap Kallista!!!
I was cheering at my laptop near the end and gave a Tiger Woods arm pump after the last one. Damn!
Hey, are jumping pullups okay?

Weird.... randomly did this one yesterday. This has been happening to me a lot in the last few weeks.

21:05 PR

Previous best: 23:55

Glad to see that I'm not the only one crying after that video. Incredible.

simply amazing. One of the most powerful, inspiring videos I've ever seen. Get me some tissues.

Another request for a Kallista WOD.

I agree w/ Apolloswabbie, I only wish I could have been there. Kallista Pappas' performance rivaled Nicole's performance in 'Nasty Girls.' She displayed the toughness and intensity that seperates elite athletes from all others. The dilema now is if that video will inpsire or crush the spirits of 20-something men everywhere. I, for one, was inspired. Congrats to all those that competed. Go ahead and hit your chest on the bar during 'Angie' tomorrow, I'll be Kallista does it.

I was just thinking yesterday that it was time to do this one. I'm pumped! it might be hard after i do the clean and jerks that I missed.

That video was incredible. I'm sitting here in tears right now. That kid is my hero.

I LOVE watching that girl clean and scream. We watched it twice. I wonder how many boys in her class can clean and jerk 100 pounds ONE time.

awesome video... tells everyone to keep driving regardless... i guess i got no room to b@#$% and moan about angie tomorrow... 3...2...1... get some Kallista

New pull up standard. I should be done next week. lol

Can't wait to get home & watc the video. I know she's a badass.

That was badass.

Great video, and great job Kallista.

complete inspiration

Looking forward to Angie tomorrow. Will be the first time for me.

Do I do these in any order, or, 100 pull ups, than 100 push ups, etc?

that is THE MOST inspiring crossfit video I've seen yet!

that's insane she clean and jerked her bodyweight for 30 reps. most people would limp off a fall like that, very inspiring video.

crazy

After she fell backward not only did she land hard but the barbell nailed her shins-then she appears to be shaking it off and squating to get ready for the next reps! That girl has heart! I am showing this to all my clients and keeping it in mind for my workouts.

#47 Exactly in the order stated.

Is touching ur chest the new standard??? I thought it was just for the games???

By far the most inspiring video to date! That is amazing!

Steve

My top 3 most inspirational crossfit videos:
(In no particular order)
-Nicole in Nasty Girls
-Deadlift-Jumping Ring Dip-Rope Climb WOD (CF Fairfax
-Kallista Pappas at the games

I say that girl just earned herself a named workout. Agreed?

Kallista, YOu are an amazing. Your determination was awesome to watch!
You Rock!
Lysa

Did you all catch the fact that Kallista is 14?

I have A 13 year old daughter so I have a great reference point

Watching Kallista got me choked up. Let's hope she takes the warrior mentality with her into adulthood and all her endeavors.

Kallista:

I'm 25. College football. Rugby. Military. Rodeo.

... I used to think I was tough.

You are tough.

Kallista is serious bad. That girl's heart is bigger than my liver. Such a great experience seeing her gut through that workout.

Mr. Pappas - great to meet you Sunday. I didn't connect the dots until later - I would've liked to tell you how proud you should be of your daughter.

Awesome to see everyone else there as well - lot of folks I haven't seen in years in some cases. And great to meet those of you we did. Dave, Mike and the gang did an amazing job organizing and managing the event. Thanks to Coach and Lauren for having Aimee and me out. I'm excited for next year.

Does anyone post times anymore?

Kallista,

A superb effort - truly inspiring. Also note the other crossfitters - 100% supportive - shows the true meaning of crossfit.

Outstanding video. Great form on every C & J. Deep clean and locked out every rep. WOW.

Kallista. WOW!!

As a former nail tech, we learned plenty of tricks to smoothing calluses, but I have yet to find the right balance of callus and smoothness to keep from ripping. Did Fran last week and got the worst rips I've ever had, this was after not doing pull ups for a couple of weeks (in a WOD) and keeping my calluses filed. Part of it is you just have to find that balance. Unless you know what you're doing I would stay away from the razors. Keep a waterproof foot file in the shower an use it before you dry off. Keep slight calluses, you definitely don't want your hands to be too smooth, I think that was my problem this last week. That and it's so humid in Oklahoma right now you can't chalk up enough.

Love you Kallista! I'm so proud of you.

What an awesome video. As noted above, it is raw.

It sums up why I love CrossFit.

Great WOD tomorrow. I just love the way Coach sequences the exercises.

Did a five mile run today: Run for 45 seconds (at 70% - 80%); walk for 30 seconds. Time 35:15.

Wow! Truly inspiring, Kallista. Keep up the good work. You make us all proud.

So yesterday was an off day, and I didn't work out this weekend. So I picked out a named WOD to do to make up for it today. I picked Angie, 19:31 as rx'ed. So today, I will shoot for just under that, should be fun.

Amazing, incredible, awe-inspiring, yes-speechless.

Congratulations to all, winners and contestants, but this 14 year old has won the hearts of all.

I am in awe of this video, can't imagine actually being there.

Thank you.

===========
TODAY'S FAQ
===========
Complete all reps for each exercise before proceeding to the next.

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

Pull-ups are chin over bar at top and full extension at bottom.
Push-ups are chest to floor at bottom, and full extension at top.
Sit-ups can be anchored, unanchored, abmat, GHD to parallel, or GHD to floor, just note which you did.
Squats are without weight, hip below the knee cap at bottom, and full hip extension at top.

For further questions, see http://www.crossfit.com/cf-info/faq.html.

I must say this girl was freaking awesome. I was standing front and center watching her scream out those last few reps. It was absolutely incredible. I wish I had half the heart that she does.

well done, kallista

time for angie is 17min 29 seconds

Crossfit games 2008-what a great event, it was everything i thought it would be and so much more, already excited for 2009. Time to hit up the ice cream and cheeseburgers, for a few days at least :)
It was great to meet the Calgary Crew, OPT and AFT, great guys, thanks for all your help the past year, keep in touch. Also gaucoin, and rob corson, it was nice to meet you.
Monday afternoon was fun chillin at the beach with Pat, Speal and Dutch, good times...speal you need to work on your volleyball...ha
2009=stronger....

Chest to bar is not the new standard. I don't think Tony could have said it any more times. If it is the standard you would like to use (not a bad idea) note it and record your time. If not (notice that the people who do "wussy" chin barely over the bar pull-ups normally STILL had the fastest Fran times at the games) note it and record your time. This is not a new CF pull-up standard.

Posted this today, but should have waited for the video!
Congrats to all competitors! I was a judge/timer at the event this weekend and it was a great honor to be a part of it all. Thanks to Coach G for creating this CrossFit movement and to the organizing staff for pulling off an AMAZING event.
There were many great moments this weekend, but none better than while I was timing Calista on the C&J. Simply one of the most inspiring moments of my life. After jerking her 23rd rep, she fell backwards and I couldn't catch it in time and the bar fell on her legs. Visibly hurt, she got up, dug in and finished like a true champion. I had tears in my eyes the last 10 reps and could barely count. THAT it what Crossfit is about! HEART!
Thank you Calista for reminding me to NEVER GIVE UP!!!!
PURE MAGIC!

Kallista: your effort transcends greatness. Truly awe-inspiring. I 2nd and 3rd the motion to name a workout after this young warrior. That was beyond bad a$$.

That video made me cry too! She showed some serious heart, and I thank Coach and Lauren for showcasing this young woman. We can all learn a lesson from her.

Amazing performance by Kallista, of course, but I was even more impressed by how this crowd - her competitors included - got behind her and cheered her through each and every rep. Catch the moment at 3:46 where Jolie "Tough Love" Gentry is wiping her eyes. I wasn't there, but I assume that she was so touched by the moment that she started crying. Show me many other competitions where your competitors will cheer you on and then shed tears at your performance.

Wanna know how Crossfit is different and what it can do for you? Just watch that video. Nuff said.

- Mark

Intense. So unabashadely intense.

Kallista ,,,,simply amazing. I third the motion to name a WOD after her. That was more than superior for her age and body composition.

I was equally moved watching my fellow CFSD friend Dani Martin power through her deadlifts and burpees. Super inspirational.

Having witnessed hundreds of up-close performances as a volunteer judge, I have nothing but love and respect for every athlete who got after it in that "dusty box". It was unbelievable.

All I can do now is go back to CFSD and use those images as motivation to improve my performance as a CrossFitter.

Thanks CJ for your leadership and big heart. You demonstrate how much you care in all ways, at all times. It's appreciated brother.

BC

Kallista! you just blew my mind. congrats

Kallista...you are one of the most inspiring athletes I have ever known. Your phyiscal abilities are as amazing as your gracious spirit. Great job, girl.

17 yrs, 143lbs., 70"

Very creepy!!! I have not been doing the WOD on the website because of a hamstring injury and just started doing squats a week ago. Today, on vacation in Colorado, i felt moved to do angie before I saw it posted, it was like a nagging craving. Felt very, very good, crushed the workout then when I came home and saw Angie posted I almost fainted.

as rx'd 13:57,felt amazing

Kallista, WOW! Strong finish from a strong woman- heart and body!

wow kid! are you related to tommy and billy papas from oregon? you must be, with that kind of heart, tommy is on the olympic team for the decatalon agian at age 33! I luv crossfit!

that video is amazing. Kallista is one amazing athlete.

#75 Add my name to the petition to get a WOD named after Kallista.

Talk about some intestinal fortitude! Awesome work Kallista! I got pumped up watching that!

did angie last week for the first time. 28:12 with strict pullups although the full extensio was questionable on several. i want to do murph in a few days so no pullups until then.
also this is my first post and im new. any advice on constructing a wallball? i made one and it bust open so i put it in a reinfoced bag and now i got a "wall sack". i suppose it gets the job done

To Coach Glassman and all the CrossFit Community:

I left the CrossFit Games a changed person. My mental and athletic confidence has grown tenfold and I cannot adequately express my gratitude for everyone's support and encouragement.

The event was bigger and better than last year by far. I came into it nervous and not knowing what to expect, but I came and did what I came to do. I couldn't be more happy with the outcome.

The last workout was the event that made the Games something that I will never forget. Knowing that I inspired people old and young to never give up makes me feel proud of someone inside of me that I did not know before. I am so proud that I can say that I am part of this community and you are a part of me. I thank Caity Matter for her gifts, I will always remember the thought that came with them.

I express my congratulations to the top women: Caity Matter, Tanya Wagner, and Gillian Mounsey; and to the top men: Jason Khalipa, Josh Everett, and Jeremy Thiel, and ALL those who competed for their incredible performance.

To Chris “Speal” Spealler: You are my inspiration. Power to the little people!!

I also want to congratulate Dave Castro, Tony Budding and the rest of the Games staff and volunteers for the impeccable execution of the whole 2nd Annual CrossFit Games. I will never forget it.

Kallista

People who were there will be talking about that performance for the rest of their lives. She could quit now because her legend is made - but she won't - no surprise, eh?

Kallista - Good luck in your upcoming season as a Level 9. I am certain you will do great things. Looking forward to watching you compete again.

Mr. Pappas - My hat's off to you. You and your wife deserve a round of applause. As a father of 4 daughters, I know it ain't easy. But it sure is satisfying like nothing else when they turn out right.

I'll hit Angie tomorrow am. Still wound up after arriving off the plane.

Bingo and Paul - Thx, brothers. It was a great, great weekend.

Re: video
Reaction: Damn ...

#13 Don't forget the chalk! Lots of chalk!

Kallista, holy crap that's incredible.
Thanks for the reality check.

Kallista - VERY inspiring.
It is just amazing to see your focus.
Beautiful job.
You made the whole Pappas family proud!

i use these when i have to do a bunch of pull-ups (i.e., angie, death by pull-up). i don't use it for Fran or low rep pull-ups.

http://www.gorilla-grips.com/

My grip has gotton stronger when I don't use them, so they help train that way as well.

I can't believe that you can clean 100 pounds! I might do weight lifting when i'm tall enough and old enough. for now I do crossfit with my mom.

Kallista,

The whole CrossFit San Diego and Brand-X family are very proud of you! You represent the positive spirit of CrossFit and you inspire people of all ages to persevere and go hard. A truly beautiful moment in time.

My vote for the new KALLISTA (BIG HEART)-WOD
Bodyweight Clean and Jerk for 30 reps!
10:47 Time limit or it doesn't count!!!

If the Crossfit Games standard calls for "chest to bar" ROM for the PU - shouldn't we always use that ROM?

It seems that "Chest to bar" is more functionally correct b/c it's needed to get into position to complete a bar muscle up.

Let me add to my previous post #97.
After rep 23, you must hit yourself in both shins with a hammer very hard before continuing!!!

Let me add to my previous post #97.
After rep 23, you must hit yourself in both shins with a hammer very hard before continuing!!!

As soon as I can get the tears out of my eyes I'm going to show that video of Kallista to my daughters. Wow!

Great work, awe inspiring heart.

Sweet video

Kallista , you can express yourself as well as you lift!

Nicole in nasty girls has inspired me for the last three years since seeing it. Your video will inspire me for years more

Simply amazing.

Kallista, nice effort. She must be careful dropping that heavy weight though. It looks like her legs get caught underneath the bar- eek. Scary!

As far as grips, I too am tired of torn hands on high-pullup WODS. I was about to buy a pair of Lynx grips (http://www.lynxpt.com/performancegrips.php) when I saw #94 Ronnie B. Good's post about Gorilla Grips (http://gorilla-grips.com/). Does anyone have any experience with both who can give an honest opinion on which works best for lots of pullups?

Kalista, what a battle with this barbell... Congratulation, as someone already mentioned this video make me cry (almost :).

Kallista,thanks for the inspiration. I will now know this workout as "Kallista" and I'm sure I'm not the only one. Thanks for making a grown man cry. Your commitment and drive have inspired me. Thanks for the hard work.

Kallista- You go girl!
Great clip was fantastic to see the support for these lady's well done to all that took part in 'THE GAMES'

#75 add my name to that motion.......still gettin' goosebumps

As rx´d: 17.38

Still working on the pull-ups substituted with pull-downs t 75% of weight. Time 18:23 and feeling the burn!!!

Been on vacation now for a little over a week, and spending the weekend working at the CF games was the best!

Another vote for a "KALLISTA" WOD; Body-weight Clean and Jerk for 30 reps sounds perfect. Good job Kallista, it was a pleasure to meet you.

To keep my hands from tearing, I keep the callus ground down with a pumice stone. I also vigorously rub a small amount of Vaseline into each callus before a WOD with high rep pull-ups, and I rap the bar with fresh tape. I did this the last time we had a high rep pull-up WOD, and no tears!

When your hands do get torn, big John (NFL) says they heal quicker if ya spread some Neosporin on the torn parts, then cover them by wearing thin protective rubber gloves (like the kind doctors and nurses use) when ya go to bed at night, then take the gloves off during the day time.

Awesome work Kallista! Damn, I think of where I'd be now if I'd been doing that when I was 14 instead of eating pizza and playing video games.

Staying up all night adjusting sleep for new shift. Waiting for the gym to open at 5:00a.m.

Wow, this video is just awe-inspiring.
It's just like Sevan said - "the Games are fu*king insane".

I bow down to Kallista, amazing work.

this is my first time doing 'angie'. i am really looking forward to it. the body weight workouts are a real challange for me weighing 285.

i am getting a new pull up station tommorow. so this will be my first time doing jumping pull ups instead of the weight assisted ones i do at my globo gym.

“Strength does not come from physical capacity. It comes from an indomitable will.” -Gandhi

Or, from an awe-inspiting combination of the two.

Heart and soul, Kallista. Well done.

You can make tape grips. While the first aid station was wrapping people up, wrapping horizontally just unravels during pullups.

Our " home " during the games by the bleachers and Gatorade booth ( as well as the First Aid booth ) had tape grips for any and all who wanted. We had hoped to have word out before the first event but we couldn't man the table always.

CrossFitMarin had shot a video for crossfit on taping hands that hasn't been posted yet. Russ has been meaning to make one just to post to youtube.

CrossFit journal #68 of April 08 shows how to make a tape grip.

http://www.mspt47.com/gymnastics/index.php?General_Articles:How_to_Make_a_Tape_Grip

This picture, courtesy of Steve Bonham of Southern Georgia, originally posted on DrillsandSkills.com ( Roger Harrell runs the CF gymnastics certs out of CrossFitMarin )

http://academics.georgiasouthern.edu/cet/SB/Gym/BigTapeGrip.jpg

That video was great. Well done!!!

Wow, I didn't see Kallista post on this. You were great to watch and I think we actually ended up doing the same weight during the games ( Rog had me drop down to 105 to complete after I was just struggling to squat clean anything that morning. )

Watch this gal, she could be the poster child for CrossFit gymnastics come another 4 years in College gymnastics! Maybe even an Elite CrossFitter and Gymnast!

that video brought tears to my eyes. i guess because it was a girl trying to do something great and it made me think of what i want for my own daughter.

wow, i was in awe before seeing the video.

now THAT is intensity. incredible performance, kallista.

Kallista,
Are you sure you're only 14?!? You express yourself in a manner that reflects otherwise. There are some knuckleheads that post on here that are 3x's your age and can't write like you. Your performance will go down in the books as one of the most inspirational and touching moments in CF history. Well done! A performance that, as my children grow, I will make them watch over and over again. With such great fortitude and heart whatever you decide to do with yourself in the future is sure to be successful!

Pullups: 12:25
Pushups: 7:25
Situps: 4:15
Squats: 3:32

Total: 27:37

Straight from the crossfit journal article
(by coach) on pull-ups: http://www.crossfit.com/journal/library/pullup_Apr03.pdf

"The requirements for the CrossFit pull-up are simple yet tough to execute. The pull-up begins from a hang at full arm and shoulder extension and ends, regardless of grip, with the chest pressed tightly to the bar."

So, do your pull-ups however you want, but it looks to me like the standard used at the 2008 games has been the standard all along. So before you wimp out and just do chin over bar to finish Angie, ask yourself: WWKPD? (What Would Kallista Pappas Do?)

As rx'd 20:02

To Patrick!
Maybe this can help you.
http://www.brownsgym.com/resources/article1.htm
Good luck!

Kallista, you are a star! I don't think I've ever been as moved emotionally from watching a vid. I, too, had tears rolling down my cheeks. Truly inspirational.

I also vote for a "Kallista" WOD: Body-weight C&J for 30 reps.

You must terrify the other kids at your school.

i tried to do fewer sets of more reps and ended up slowing myself down. that, plus my situps are still really slow. not sure how to fix that.

20:36 Rx, compared to 19:31 Rx last time.

17:48, subbed 4ct flutter kicks for sit ups.

33/M/185

as rx'd
16:48

as rx'd

14:42 PR by 16 seconds

Kudos to you Kallista. that's a truly awesome performance.

As rx'd, 25:48 (new PR by 1:02)

Inspirational, but way too young to be exerting so much...muscle growth can exceed bone growth, leading to muscle tearing away from origin/insertion, not to mention effect on growth plates that are not "sealed" yet. Not discounting effort nor crossfit, I do it myself, but I would not let my daughter do this at this age.

Holy FUH-reakin *$!@...that was incredible. Tears? Yeah, tears of inspiration. That was amazing. I have NEVER seen such determination in a young woman like that. Amazing. Gives me motivation to hit this WOD today.

Hoo-rah!

As RX'd 26:31

+1 on the Kalista WOD idea. Of course I'd have to scale it...or lose 50 lbs.

40/m/176cm/71kg

As Rx'd

17:22

PR (17:43 last time)

All kipping pullups
Pushups chest to floor
Situps with feet anchored to 6kg medball
Squats to medball

Sub 6 min for the pullups, 10:05 split after pushups, situps unbroken but still slow.

M/45/6'/170/7500

24:23

Great work Kallista! You are a very inspiring young woman.

Pull-ups were mostly jumping after the first 20, alternating grip between 3 chin-ups, 2 pull-ups.
The last 30 push-ups were from the knees.

Time: 33:41

M/32/205
25:19
10/10/10/15/20/35 broken up

Never felt compelled to post before, but that video...

Best ever.

You are an amazing young woman Kallista.

Here's an idea for next year. Towards the end of the second day, there were competitors 'playing' around, doing snatches on the balance boards, trying to pull the Underarmor bus, etc. Someone hauled in a gymnastics mat and started doing flips. Next year there could be equipment set up all over the place for people to play with - mats, pull-up bars, barbells, slack lines, rings. Kind of a fitness playground. It would make for a fun atmosphere.

I just emailed that video to 3 friends 2 who dont crossfit but do the globo gym routine (as I used to) and one who barely ever hits the gym.
Awaiting there responses later in the day, I'm guessing it will be humbling and motivational or at least I hope so because thats the effect it had on me.

age 42
bwt 215#
time: 22:00

M/40/5'11"/175

34:35 (unanchored sit-ups; pull-ups in approx 21 min)

F/38/5'6"/140

25 pull-ups, unanchored sit-ups; (doing any pull-ups/OHS work at 25% this week for shoulder rehab) and for what it's worth, in 21:55

Unfortunately I accidently stopped my clock for my first 20 pushups. Time of 28:18 compared to 30:46 last time. Would guess watch was off for about 1:30.

8:06 as rx'd (but not chest to bar)

Kallista,
To see that level of comittment at 13years old was great. You were never going to stop, you could tell that you had true focus and the heart of a lion. Great job!!! The support of the other competitors was great.

25/M/5'8"/130

as rx'd - 26:30

prev Angie - 30:30

=)

chest to bar for all 100? WWKD (what would Kallista do)?

Just starting Crossfit seriously today following main page workouts.
Angie as Rx'd 43:38
6:30 am up in Maine
30 something minutes was pull ups
Strict pullups as I wasnt in a place I could kip

23:01

as rx'd

14:41

26/M/190

32:30

pullups: 15 mins (sets of 2-3)
pushups: 12 mins (sets of 4-5)

25/5'9"/137

19:55 - with unanchored abmat sit-ups

Got the pull-ups in under 5 minutes (which was my goal), but sit-ups slowed me down today.

Great video, Kallista!

Great, Great job Kallista, I think crossfit owes you a wod because you just showed what crossfit is about, good work

32:30

pullups: 15 mins (sets of 2-3)
pushups: 12 mins (sets of 4-5)

32m/5'10"/195#
BROKEN SETS
21:42

17:46

PUs had a few bad ones and I didnt take it chest to floor a little under 90 degrees in the elbows. Much improved over last time (24:something)

16:46

Chest touching bar pullups, chest touching floor/full extension pushups, anchored situps and below parallel (no Dynamax ball bounces) with full hip extension squats.

Adding chest touching bar pullups made this part of the WOD a more strength based challenge. No redos needed as I touched the bar each rep, but I had many breaks. 20 consecutive the first attempt, breaks at every five reps after the 20. I can feel these more in my upper back, forearms and triceps. Hands in good condition; no tears or scrapes.

A note on the running breakdown so I have future reference: pullups - 8:22, pushups - 12:00, situps - forgot to look, squats - 16:46

More strict, more ROM, more strength - I like it!

Such an inspiring effort!

Day 1 of training for the 2009 CF Games:

"Angie", as rx'd.
23:00

Still sore and worn out from Games, about 3-4 mins off my pr. Glad just to have gutted it out.
1/3 CFWU
Some days you just have to show up and get the work done.
Pullups were chin over bar, sits were 50 Abmat and 50 regular (feet not anchored).

31/m/190

as rx'd

21:37

Great video. I love the WWKPD comment! The bodyweight c&j would be a great WOD to name after her (even though I couldn't do it!).

24/m/160

Angie
21:44

Splits (approx):
8:40
14:40
19:20
ballgame

29:41

Absolutely Horrible

Kallista,

Wow!

WOW
Forwarded the video to a friend who just started crossfit!! I think she'll get the point now! very inspirational

M/40/180

WOD as RX'd 15:48

That kind of determination and commitment to your mission/objective/task is awsome. It is what makes the difference.

Just think of the that potential these young athletes possesses now and will possess in the future if that willingness to work hard is taken care of by professional instructors and teachers.
I can't wait to see what boys and girls, like Kallista, will put out in terms of virtous intensity and performance in the years to come.

I wish I had been doing right from the start instead of that bodybuilding crap.

I also call for a WOD named after young miss Pappas.

I will do the following today -

Modification of the Petranek website workout -

36-24-18-12-9 rep rounds for time of:
Rowing, calories
(@225 watts 1:20, 1:00, 0:40, 0:30, 0:20)
Push press 65# (80#)
Knees to elbows
Wall ball, 20# (Thrusters, 40#)

For those counting - that is 99 of each. Nearly the full 100.

For the "Kallista" workout - check out Coach's other gym's site:
http://www.crossfitsantacruz.com/crossfit_santa_cruz/

I have not seen the video yet. But, I think that Coach has the workout on the Santa Cruz website.

"Go, and eat your bread in gladness, and drink your wine in joy, for your action was long ago approved by God...Whatever it is in your power to do, do it with all of your might." - Ecclesiastes

Way to go, Kallista!

30/F/155

22:26- PR by 2:03

Kallista,

Thank you for showing what true determination and strength is. True fitness, even.

Michael

"Angie" for Puppies:
For time:
20 Pull-ups or 25 (3:15)
20 Push-ups
20 Sit ups
35 squats
6:16

Glad I read the comments- didn't feel so bad about getting choked-up and teary-eyed. Amazing! I cannot see what WOD while now be known as the Kallista.

Working out at CF-Albequerque for July- loving it already. . . I've been doing CF on my own for a year and a half and nothing compares to getting into an affiliate. I feel like if I squeak-out a Kallista scream in an affiliate, it'll be understood. . .

Scaled this one
100 Pull-ups (assisted)
100 Pushups (from knees)
100 Crunches on swiss ball
100 squats

24:29

First post... was compelled to say "wow".

Good work. That gives me my motivation for the day.

37/m/145

19:25 as rx'd. 6 minutes faster than last time!

18:11, exactly 1:30 faster than yesterday's time of 19:31

37:00
38:51
40:03

Completed all reps

You guys are monsters!! We are just getting it started, let see if these times drop by next time we get to these again.

27/6'8"/215

21:59

Sorry, Kallista,I thought you were 13, not 14.Still you rock!!!

25:25...pukie almost came and got me ;)

That's pretty awesome for a 14 year old to tough it out. Rather than walking off the field crying in embarrasment like most kids her age, she read the gut check and fought! Sweeet. Way to freakin' post up and lay the beat down on that bar!

And hats off to the coaches who got her through it too! Way to bring out her best guys, and to the crowd cheering her on! Too cool, way too cool.

M/47/6'/185

10 sets of 10 each
12:02

+ 5k Run

No more tears: Buy yourselves lifting gloves

Im in the us army, and angie workout was friggin intense. definetly gonna try crossfit more often!
my time 16:57

my time 16:57. army strong!

16:52 - full minute off previous

bw 165

last time:

19:17 as rx'd

+ 24 lb weight vest

this time:

stupid globo-gym didn't open --- will sub 150 burpees for time after work

"Angie"
As Rx'd 16:38
Next Generation Crossfit, Tulsa, OK

Lots of good data for Angie - i've posted top times for all age groups (up to 60+) on logsitall.com main page.

highlights:
median all: `20:38
median women: 21:55

top 10:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] James Bailey 8 mins 55 secs M 23 165
[2] Eric Brandom 1| 9 mins 23 secs M 23 185
[3] Peter McIntire 9 mins 39 secs M 24 173
[4] Shawn Derby 10 mins 55 secs M 35 148 CrossFit Flathead
[5] craig descoteaux 11 mins 53 secs M 30 135 Crossfit Tulsa
[6] Jason Cole 11 mins 57 secs M 26 155
[7] Fred Pimental 11 mins 58 secs M 33 145 Andover, MA Garage
[8] Eric Richeson 12 mins 8 secs M 27 130 CrossFit Flathead(MT)
[9] Rob Conner 12 mins 10 secs M 26 175 CrossFitMemphis
[10] Tommy Conroy 12 mins 11 secs M 26 147 Crossfit

top 10 women:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Stephanie Roberts 14 mins 24 secs F 33 135 Carolina CrossFit
[2] Nicci Loscalzo 14 mins 28 secs F 28 0 CrossFit New England
[3] Megan Maclellan 16 mins 0 secs F 22 145 Crossfit PEI
[4] nadia shatila 16 mins 3 secs F 30 108
[5] Becca Wells 16 mins 25 secs F 27 0 WasatchCrossfit.com
[6] Kristan Clever 17 mins 42 secs F 26 128
[7] Katrina Burton 18 mins 30 secs F 23 105 CFLethbridge
[8] Michele Vieux 18 mins 58 secs F 30 145 CFSD
[9] Kath Knox 19 mins 15 secs F 45 130 CrossFit North Atlanta
[10] Jill G. 19 mins 52 secs F 30 116 BTB CrossFit

more data = more better - thanks for logging so many workouts - over 30,000 now!

-bill patton

m/47/175

21:22
Broken sets of pull-ups.

Coop
age 39 bw 150
pullups 12:36
pushups 06:06
Sit-ups 05:04
Squats 02:50
Total 26:36

how are you guys doing your pullups? I mean i see times like 3 minutes for 100 pullups. Are these legit pull ups or are you guys using the gravitron and just reducing your body weight etc... are you jumping? what's the deal?

Right Shoulder Pain

I have pain in my rotator cuff to shoulder blade. Does anyone know the best way to recuperate? It has now been about a month.

Pain in Canada

Not as Rx'd, 14:55. (Shoulder recovery/opportunity day 38)
Sub'd dumbell bench press with 30-lb dumbbells for push ups. Sub'd bent over rows with 30-lb dumbbells for rows.
Preceeded with 15 minute bike ride to the gym, and 15 minutes of stretching. Followed with 10 minutes of shoulder exercises.

Kallista,

You proved that the human spirit is unbreakable.
WTG!

Steve
M/46/171

As Rxd 22:16 Two minutes better.

This is my first time doing any of the WOD's and this was impressive, i normally lift weights but i was looking to try something new, and i think i've found it.

Overall i did everything in 25:47

Pull ups a little over 12 mins...dang

this was a great workout i look forward to beating my times...

You moved me Kallista - heroic.

Angie as rx'd: 25:34 PR by more than 2 minutes

m/34/215ish/5'11

As Rx'd
28:40

Well, maybe not as Rx'd. I turned this guy on to Xfit and he did Angie today.I tried to help out as best I can so it slowed my time down a bit( by about a min)...but I was stoked that I helped someone else.

29:40. All kips. Girl pushups. That's 10 seconds better than last December, and that time it was 20 kips 80 jumping. Nice to see improvement for a change.

M/52/183
As rxd= 14:06
Need to work on those pull-ups

Let me join the chorus. There were proud tears running down this serious, military guys's cheeks watching that video of Kallista. You are truly inspiring. I screamed out loud when that bar came down on your shins. It would have been an amazing performance without that, but seeing you rebound from that just made it more impressive. That video will stick with me for years.

Like many before me, I vote for a Kallista WOD.

Thanks Coach and Kallista

that was not inspiring...that was painful! shoulda warned me to turn down the volume.

30yo/M/6'4"/209#

Kallista P,
Great, great video!! You are one of my new heroes, and I LOVE that power scream!! ;-)

As Rx 27:21 (PR by 3:27)

46/m/270
Did majority in boxing , pus and rest of xrc's after class, no time. PU's assist with 10-13 plates on gravitron

as rx'd

46/m/6'2"/218

28:20

19/m/167

as rx'd 20:00

PR is around 14 but recently my times have been SUCKING. Not sure what's going on with me...

Kallista-
Darling girl, you are a delight to my life. Thank you for your amazing inspiration. I never ever cry, and can hardly even flinch, no matter what goes down. You shook something out my soul, and had me in tears and joy as I watched you. I was mesmerized by your soul, as it battled against the bar and imposed your unbreakable will over it.

I am still hoarse voiced from screaming for you as you struggled and endured. As Coach Berg said, your form was perfect. You can see me in the panned background of the video, clapping my hands over my head. A second later, I was gone to hug you as you came out the gate.

I will always be your friend, and am here with all I have if you ever have need of whatever I can do for you. If I was ever to have been a mother, I would have wanted you for my daughter.

The future is yours, darling girl. I think you are the best of all that is CrossFit. Bless you.
-Karen

jumping pullUs and pushUs on an 18" box

57:42

WWKPHD? She would have whooped me!

30/M/190

as rx'd except I mixed up all the exercises instead of doing 100 of each then moving on. This is what I have always done.

time was 27:22 which is a huge improvement from last time which was over 40 minutes

John

M/200/43

Assisted Pull Ups (Broken sets of 3-5)
Push ups (broken sets of 3-5)
Sit ups (4 x 25)
Squats (4 x 25)

30:05

Need to work on pull ups; next time aim for 28:00

25/M/195/6'2

as r'xd

17:54

19 / F / 140 / 5'7

more like "angelina"...kinda wimpy...
modified
50 assisted pull-ups
100 pushups
100 situps
100 squats
time - 23:15

the pull-ups were with 60 pounds assist, but the bar was so big my grip was dying - it was annoying because it didn't feel like I was working too hard, but I couldn't grip the friggin' bar! >:-( sorry machine-manufacturers, don't make your machines just so big guys can work on dips - girls want to do pull-ups too! Keep in mind our hands and grips just aren't the same! enough ranting...

whatever...hopefully I'll get in some swimming tonight and then a rest day tomorrow (wont' try to workout on a submarine)...

Kallista,
Meeting you at the games was one of the extraordinary experiences of my life. Watching you do the C&J's gave me goosebumps. I have never in my life seen such a display of fire, determination and focus. And not to mention, you execute each movement with impeccable form and grace. You inspire the athlete in all of us - watching you makes us dig a little deeper even when we feel there is nothing left. Keep up the good work. Looking forward to seeing you at next year's games and chasing after you up the hill.

23m/160/66"

as rx'd
20:56

PR by nearly 5 mins.
Felt great today. I'm hopin to keep the PR momentum goin all week.

As Rx'd 16:22

Surprised myself. I would say that about 90% of my pull ups were chest to bar, 100% push ups chest to ground, full sit ups on slant board laid flat, and squats full range of motion to med ball.

Even though I don't hit the WOD's on regular basis I think that swimming around 1000m every 3 days is helping out with all over muscle endurance AND in my pull ups especially.

Still have the Kallista power scream in my head! Awesome.

Quote:
"Straight from the crossfit journal article
(by coach) on pull-ups: http://www.crossfit.com/journal/library/pullup_Apr03.pdf

"The requirements for the CrossFit pull-up are simple yet tough to execute. The pull-up begins from a hang at full arm and shoulder extension and ends, regardless of grip, with the chest pressed tightly to the bar."

So, do your pull-ups however you want, but it looks to me like the standard used at the 2008 games has been the standard all along. So before you wimp out and just do chin over bar to finish Angie, ask yourself: WWKPD? (What Would Kallista Pappas Do?)

Comment #124 - Posted by: ether at July 8, 2008 2:59 AM "

Thank you for the link, that is a great article.

Angie is my favorite workout. It's gonna be a good day.

M/45/152

20:13 Sit up were non anchored.

M/27/5'10/220lbs

38:35 - 2:35 sec pr
pullups in 13:30, 30 sec faster than last time.

hands look like hamburger meat.

Vance

F/5'3/129

23:32

Wish I could say my time was getting better on this one. I started out with my usual 10 pull-ups in a row (which is all I can do before dropping off). Then jumping right back up for six more. After that, it was intermittant jumping pull-ups, overhand, underhand, reverse grip. Whatever it took to get the job done.

Chest to bar? Don't make me laugh. Maybe one day... The standard I hold myself too (if you could call it that) is chin above bar, no lifting head and do it over goddammit, if it don't get up there.

We all got something to work on. I will say this though, my new standard for squats(ass to mediball, no touch, no count)may have lengthened my time but quads and glutes feel like they have lungs now.

Sorry for the newbie post, but are people actually doing the crossfit warm up before "Angie" or just a basic body warm up? Can't see doing the 3x15 pull ups before embarking on the set of 100.

Didnt know that Natalie Portman did crossfit lol

Congratulations to everyone who poured everything they had into this year's CrossFit Games! I'm bummed to have missed such a great event! Kallista, phenomenal performance!

ANGIE
25:05 (PR)
With new chest to bar rule. Abmat situps with feet anchored. Pushups, chest and hips to floor. And squat to 10" med ball.

19 /F
Oh and Kallista - you freaking rock! Seeing you & all the awesome CrossFit ladies at the end of that video - I wish I could have gone to the games just because I want to workout with awesome chicks like you and have a crazy sweaty glorious CrossFit wod time - and meet some of you -role models... nothing pushes me to strive harder than to watch how crazy, strong, mentally tough, awesome, focused, others are-especially other girls in the CrossFit community. For me- it gets discouraging never doing CrossFit wods w/ other ppl and just getting weird looks and feeling like I'm in the way as I'm trying to do thrusters in a gym between all the upper body machines and guys benching and all the other girls are in other parts of the gym. In a couple weeks when I go home, that should change, but until then - I look to the site for motivation and seeing your video I say--Thanks for the inspiration! :-)

thank you to the new guy at my gym who would not stop talking this morning. i cannot mention my time although i did perform extra reps.
i started with a 1.5m run
110 pull-ups
120 push-ups
120 sit-ups
140 squats
i then finished with a quick round of
10 pullups
25 pushups
12 ghd sit-ups
20squats
felt pretty good. maybe i will go for a run later

Garrett

Scaled to 50 reps of each:
23:30

Jim

As rx'd
25:15

34/m/6'2/186
As Rx'd
16:36

What a video! Kallista, you are such an inspirational athlete. Congratulations to you!

Did Angie today and not very happy with my time.

Pullups - 7:31
Pushups - 8:17 (gotta get this down!)
Situps - 4:07
Squats - 2:26

Total time - 22:21

Like I said before...for all those who have been chatting about BW x this and how unfair the competition was...

Remember 103lb Kallista doing practically BW C+J. 14 years old, ladies and gents. Amazing.

I was there and saw her do it but seeing it again actually started the tear ducts going. Then I looked over at my 11mo old, scarfing her breakfast down and told her that she can do ANYTHING she puts her mind to.

Kallista, YOU are my definition of CrossFit.

Love,
Sakura Barrientos
AKA MrsMommyB
1LT USAF

14:16 as rx'd (PR)

new pull up max: 51
did sit ups unanchored w/ abmat

27 minutes. did 50 wannabe GHD situps, then 50 on the floor. Fun times. Almost military style pushups.

35/M/5'10/185

As Rx'd

29:25

Goose bumps and tears flowing, Kallista, you are an amazing young woman. Thank you for the inspiration.

Another vote from me for the Kallista named WOD.

3-2-1 Go!

Incredible effort Kallista, way to go!
35/m/70/180
29:31 Angie

Jumping pu's (from 3 boards) 70 push up's then the last 30.
Push up's all strict except 35 of them were knee. both of these are improvements.
squats sit ups as rx'd
39:53 4 minutes worse than last Angie.

M/39/6'2"/225
biked in to work today and will hit Angie tonight after the temp goes below 105F. Was reviewing the Flickr pictures of the Games... looks like AllysonNYC made an appearance?!

Love it when an unknown (in terms of the hype) comes from the field and takes it!

Get Some

As Rx'd
(Anchored Sit-ups)
Angie - 21:29

As rx'd: 25.35

Do you have to complete the pullups before you can do the squats and the squats before you can do the pushups etc. or are you allowed to run a circuit and something like 5 rounds of 20 or however you may break it up?

21:51
Situps were the toughest.

As rx'd 14:39
Beat my previous best by 3:00!
I've been crossfitting for about 3 months so I am starting to see my progress!

I love this stuff!

Kallista 103 lbs. I wish you were on my wrestling team. You could show my boys what intensity means.

Vic

didnt really focus on time. approx 15 minutes

M/34/190cm/86kgs

Being a beginner I scaled down a little:

60 pull-ups (jumping for most of them)
60 push-ups (25 from the knees)
60 sit-ups w/ pillow under small of back
60 squats

Time: 14:48

Wow girl you rock. Kallista very inspiring! Keep up the great work.

Kallista, amazing. It was a joy to watch, didn't know why I was crying but evidently a lot of other people felt the same way. Thank you for the inspiration. Best of luck young lady, I know you will succeed at anything you try in life. I think your coaches must be as amazing as you are, perfect form!! High fives to your coaches. The games were simply awesome. I'm sorry I missed seeing the first two rounds on Saturday. I will be there from the start next year. I can't stop thinking about the weekend.

24/M/6'0"/168

24:34

I did this 2 months ago when I first started and got 34:30. I love this stuff.

That video was amazing!

Great video. I wonder what her scholastic sports are. Basketball? Track? BTW, did the Games get any media coverage? I checked the on line editions of several NCal papers (Santa Cruz, Oakland) and didn't see anything. On the subject of weight classes and age groups at the Games: no. When I competed in tri's, I won numerous age group awards and they're in a box in my attic. They mean nothing to me. What counted were the races in which I was close to the overall top. I was 9th in a biathalon once, and the overall winner was a guy a year older than me. Then there's the 1.5 mile ocean swim in which I was 2nd overall. The winner? A woman! P.S. She swam the English Channel 3 years ago. Leave the Games the way they are. My .02

WU .5 mi walk on treadmill
4/40 1:26 ea.
WOD
22:57
BWT 167

today's fran: 4:34 PR 86oF 57% H
today's wod later today

Full contact chess. For some reason, I thought my fellow crossfitters would find this amusing.

http://www.theglobeandmail.com/servlet/story/LAC.20080708.CHESSBOX08/TPStory/?query=chess

Maybe we should solve quadratic equations the next time Angie comes up!

M/22/6'1"/185

Decided to up the ante a little

L-Pullups
HSPU
GHD Situps
Pistols

19:57

I like the original a little bit better. I can walk shortly after

33/F/5'10"/153

22:55 (PR by 2:51)

Made a conscious effort to get at least collar to bar for each pull-up, and still finished my pull-ups in 8:45, which is over a minute faster than last time. Sit-ups were anchored AbMat.

That video is amazing. Kallista's comments (#90) are awesome. Very inspirational.

If you're doing the Kallista WOD do you have to scream your throat out on every rep? It's increased cardio I would guess. ^_^

Did this workout outside in the hot Afghan 100
degree heat.

26:07

Cut 12 minutes off the last time I tried this
workout back at Fort Campbell in February.

Ran 8 miles this morning.
Working out hard. We are having a Crossfit
competition in Bagram, Afghanistan in 11 days.
We are doing 3 rounds of Nancy, with the winner
receiving the coveted Black Dragon trophy.

Black Dragon 7

finished in 15'58. Did we have to get our chest all the way to the bar because I just used kipping pullups and got my chin above bar.

Kallista,

I don't care what you do in life... you will CRUSH it!!

You are as bad-to-the-bone as they come.

You and your dad always have a place to train and sleep in Reno.

Zach

Kallista is the true hero from this event...worth every mile from Texas to see this! Thanks Coach for making all this possible, what a inspiring weekend!!!

m/37/191/70"

Compare to 080424 - 18:19 with jumping p-u

Today as Rx - 18:23
Pull-ups 7:56
Push-ups 3:26
Sit-ups 4:03 (unanchored)
Squats 2:58

Push-ups and sit-ups were the hard part.

Rested 15 min then warmed up on the C2 and did a 1000m for time: 3:28.9

Just for fun! And inspired by the "Rowers have huge hearts" article.

3..2..1..Go!

28:40 as rx'd.

Although I still haven't mastered the art of 'kipping' I did manage to shave 25 min off of my first Angie time..

ARMY STRONG!

BAGRAM, AFGHANISTAN

With no loving in our souls and no money in our coats
You cant say were satisfied
But angie, angie, you cant say we never tried
Angie, youre beautiful, but aint it time we said good-bye?

age 19/bw145
with a 20lb vest 20:53

"Angie" as rx'd.

Time 14:08 (PR! last time 18:49).

- OlliS

I hope I'm man enough to inspire my daughter to be like that.

I hope I'm man enough to inspire my daughter to be like that.

M/40/5'10"/207

100 Pullups (Kipped like hell!)
100 Pushups (chest touched floor)
100 Situps (anchored feet with barbell)
100 Squats (low, low, low,)

30:35 slow but sure! Will beat it next time!

Crossfitting for about 90 days now. Been preaching Crossfit to all that will listen. Resutlts are starting to really become visible. Starting to develope a following. My wife, who swore this stuff was way to hard for her, has now become a crossfitter. "If you build it, they will come" Thanks Coach!

Did this workout outside in the 100 degree
Afghan heat.

26:07

Cut 12 minutes off of my last time a few months
ago.

Getting ready for our upcoming Crossfit Challenge
in Bagram, Afghanistan in 11 days. We will be
doing 3 rounds of Nancy. We are doing 2 person
teams, adding the times together. The winning
team gets to hold the coveted Black Dragon
trophy. The best individual time gets a Black
Dragon Coin of excellence.

Black Dragon 7
1SG Mark Nash

19:07 25:08 29:50 34:33

Completed the workout outside in hot Afghanistan.

26:07

Working out hard in Bagram, Afghanistan.

Black Dragon 7

WOW!!! Kallista, you ROCK!!!! My neighbor came over to make sure that I was okay. I didn't know that I was screaming for you and rooting you on.

angie as RX, 35M, 69", 186, strict pullups, sets of 10x4, then sets of 5, pushups, sets of 33+1, situps unanchored, 50x2, squats, 50x2. Pullups are the challenge. Still not sure of these Jumping pullups

oh ya 35 minutes 41 seconds.

45/M/6'/180 HOME

TIME: 17:23 AS RX'D

CHEST TO BAR PULL-UPS. SOME RE-DO'S...
CHEST TO FLOOR TO LOCK OUT PUSH-UPS.
UNANCHORED SIT-UPS.
SQUATS DOWN TO 12 INCH BOX.

A THOUGHT ON STANDARDS. IN ANY COMPETITION COMPARING APPLES TO APPLES IS THE ONLY FAIR WAY TO DO IT. AS LONG AS ALL ARE DOING A MOVEMENT THE SAME WAY TO THE SAME STANDARD THE FIELD IS LEVELED. A DEFINED TARGET IS NOW RIGHT IN FRONT OF MY FACE. I LIKE IT...I LIKE IT A LOT!

IT'S ONLY ROCK AND ROLL.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Awesome workout today:

3500 meter swim in the morning
rest 2 hours
11.2 mile outdoor road bike ride, varying terrain
rest 5 minutes
"Angie" as rx'd: 20:48

Have a great workout all.

M/18 years/6'1/160

M 33/142/5'7"

As rx'd: 24:30

3 minutes faster than previous, so good on me

GREAT VIDEO!!

WHAT HART!

THAT WAS 110% ALL THE WAY.

STRONG WORK.

ROBERT S.
TUCSON, AZ.

51/M/144

34:21 as Rx'd. 2 minutes slower than last time, but much better on the pull-ups. Next time sub 30:00.

Kallista, that was awesome.

M/35/220/5'7"

PULL UPS
PUSH UPS
ABS
SQUATS
TIME 29:08

I DID 75 HEAD OVER BAR JUMPING PULL UPS/25 HALF HEIGHT PULL UPS. I DID AB CRUNCHES BECAUSE I READ THE WORKOUT TO FAST AND MY MIND SAID AB CRUNCHES. I MUST SLOW DOWN AND COMPREHEND, BUT THIS DID KICK MY GLUTEUS MEDIUS, MAXIMUS AND IN BETWEENUS. GREAT VID.

A fantastic effort, BUT is it right an under 18 year old, not fully physically developed doing that? And the tear jerking emotional thing- must be cultural because me no understand, but watching films from hollywood I can understand that's the mindset.

Kallista~
You are the epitome of an athlete! What an amazing future lies ahead for you~GO FORTH AND BECOME ALL THE YOU WERE CREATED TO BE!
42yo/f/155#
Angie
7-8-08 22:47 prior 4-24-08 19:08
pullups-red band broken sets 50green band, 50blue
pushups-strict on toes broken sets same
abmat frog feet 100 straight same
dyna ball depth squat 100 straight same

rowed 1600m 7:36 2 min rest, rowed 1600m 7:07

37/F/122

My First WOD:
pullups: 8:30 - very assisted on gravitron
50 pushups
situps on stability ball: 40/20/10/15/15 - 4:00
Squats: 2:25

Great improvement Ollis! Cutting out four minutes is awesome!

23M/73"/170

Did the Angie as rx'd in 18:22. All my pull ups were kipping pullups (is that spelled right?) Great workout!

Katels

Jumping PUs
Knee Push U
Unanchored Sit-ups

20:28

Meeks
as rx'd w/

PU and Push U = 11:25
Anchored sit-ups = 5:45
Squats = 2:39
19:54
First workout I've beaten her!

As Rx'd, 16:59 (PR)

Previous was 19:48

40/m/160
11:24. Broken sets

m/14/6'0/160

WOD as rx'd- 24:28

these athlets are great AKA- TRAIN HARDER

M/44/5'8"/170

17:50 PR
As RXd, 1:39 faster than last time in April.

CrossFit gets results!

1st time Angie: 21:07, chinups took over 10 minutes

38/m/190

as rx'd
15:32

28/F/5'4"/148lbs

Warm-up: 400m run followed by 3 rounds of-
10 squats
10 push-ups
20 sit-ups
1 pull-up
2 dips
10 back extensions

WOD: Scaled "Angie"
For time-
50 Pull-ups
100 Push-ups
100 Sit-ups (anchored)
100 Squats

25:09

Was aiming for 75 pull-ups, but hand tore around pull-up #15. Lucky to finish 50. Very sore.

33/m/5'4"/150

20:15

as rx'd

amundson wu

as rx'd:

19:27
chest to bar on pull ups, and soles together unanchored for sit ups

33 minutes

nursing as sore shoulder so I took my time

M/19/5'9"/175

10:13 As Rx'd!!!

PR by over 3 minutes!!

I was astounded when I looked at the clock
Pull-ups, regular standard
Push-ups, Chest to Deck
Sit-ups, anchored
Squats, below parallel obviously

M/24/167

As Rx'd

24:39

23/m/187

27:45
as rx'd

this one is tough. It seems so simple, then just wallups you upside the head. The pullups took the longest, but the pushups weren't easy either.

Harder Angie, Harder!
100 Fat-Bar Pullups (all reps chest to bar)
100 Ring Push-Ups
100 Incline Sit-Ups
100 Squats (first 50 w/ 45 lb. bar)
39:15
GASSED!!!
Kallista, You are my new idol !!!! Go get some, girl !!!

Is angie to be done in order or can the reps be broken up into 10 or 20 of each per set??

28/m/205

20:28(PR, by 8 minutes)

as rx'd 43:13

Abmat situps.

46/5'8"/125#

Kallista = AWE-INSPIRING!

Watching the VIDEO gave me chills down my spine and goose bumps too!!!

CONGRATULATIONS to all the "Winners"!
...I wish I could have been there!

17:06 :16 slower than last time...:(

Angie as rx'd 28 min.
i am curious of other people's strategies while doing this workout. does everyone just do reps until they are gassed, rest, and then keep going in that respect. Or do you break up the sets of 100 into smaller sets, or say 20 or 50, regardless if you can do more than the 20 or 50 in a row, so you are not gassed for the rest of the workout? i appreciate feedback!

28:38, rx'd. Great video, really impressive effort!

As Rxed - 17:54

Kallista, amazing.

As rx'd. 16:37 PR by 18 seconds.

Very inspiring Kallista!

ripped up my hands on the pullup's last week so am focus on leg workout this week. Did Griff two days ago (2:57/7:30/11:30/15:30), squats yesterday (worked up to 210 for several singles with partials after) and Micheal today in 23:40.

re: Nick Green Bay

I usually just max out on my pull ups right off the bat, and then continue with broken up smaller sets until they are done... and I do the same for the rest of the exercises also. I just figure the faster I can get through the first half or so of an exercise, the less agonizing it will be. It seems to have worked today at least... PR'd my Angie time and hit a new consecutive PullUp Max at 51 reps.

Also, (assuming by your name that you are in Green Bay) my cousin is the Packer's new Long Snapper. His name is Thomas Gafford.

M/19/5'9"/175

#301, Nick Green Bay

You're inevitably going to encounter localised muscular failure during this WOD

What I do for each is, my first set is close to max/failure, but not QUITE there, that way when I rest, I can recover quicker and thus pump out more reps

Here's how todays went
Pull-ups-40,10,10,10,10,10,10
Push-ups-40,20,20,15,5
Sit-ups-50,25,13,12
Squats-40,30,20,10

Remember you're going to have lactic acid buildup so your rep range is going to decrease as you transition from exercise to exercise and go through your reps

36/M/6'5"/210

As RX'd, but had to switch to jumping pull-ups pretty quickly: 15:06

I was moved by the video, as well. Kallista has a lot of heart; I'm sure she'll be extremely successful as an adult in whatever she chooses to do.

-Dave

First workout after vacation and I was pumped to see this one. First time performing Angie.

M/270/28/6'3

As Rx'd

Time = 28:32

1/2 Angie - sub'd jumping pullups - 17:30

abbreviated and modified, Angie is still the girl I dread the most. headache and queasiness always follows.

Yesterday was the start of my fourth week doing Crossfit. I finished the WOD in 27:43 with three nice blisters on my palms from the pullups!

jason m/31/160 as Rx'd in 18:08 Love that on.

Thanks a lot, MarcusG and Sam, for the feedback!

20:32 (pr)

080424 was 21:09

Wow - that Kallista video is inspiring! Great work!

Angie as rx'd. Time: 15:05.

Fast through pushups, but struggled more than expected on situps.

22:28, love it

As Rx'd,

First 'Angie', second week of CF..

27:59...wow that HURT, but I love these workouts.. im hooked

6'3"/m/200

As rx'ed between 25:00 and 26:00... lost track of time. Wasn't really able to kip because of lack of good pullup bar, so most pullups were strict... much tougher!!

oh, and squats down to 12 inch box

37/m/5'11/165

1/2 Angie
50 Pull-ups 5:06
50 Push-ups 3:57
50 Sit-ups 1:58
50 Squats 1:28
Total 12:28 (this would actually be respectable if it weren't half the required reps)

hang power snatch: 6x1 85#

Kallista that is absolutely awesome to see. Reminds me how lucky I am to be a CrossFit trainer and witness similar scenes almost daily. That video proves Kallista is strong in many more ways than just physical, very inspiring, I think that video gives everyone a sense for the true spirit behind the Games.

9607
as rx'd 15:52

0508
as rx'd 19:29

0303
modified 23:00

28/m/191

20:54 (PR by 2:14)

as rx'd

"Angie" as rx'd

anchored AbMat situps

time = 23:20

4 min slower than PR

37/M/200
20:05

Tough workout for the pullups.
I think all of us have to practice more pullups.
Keep it up, crossfitters

"Angie"

For time:
100 Pull-ups (broke most rounds in 5s)
100 Push-ups (broke first couple of rounds in 10s then more broken)
100 Sit-ups (on situp bench modified to be like GHD situps, touch the ground, touch the toes, broken after about 30)
100 Squats (broke in quick sets of 10s)

Time 28:52. I'm shocked; this is 6 minutes faster than last time. Maybe helped by breaking pullups into 5s? I did some slightly kipping pushups to keep up effort; think this may help my pushups get better, especially use of core to keep midline firm.

Still can't do squats (but knee is getting better, 16 weeks after surgery)so I subbed Back extensions.

Pull1ups chest to bar. 13/7 then sets of 5.

First 50 pullups at 4:39 (normal time for 100 chin over bar pullups)
100 pullups 12:35
100 pushups 2:46
100 situps 3:07
100 BE 3:44
Total 22:13
PR 12:24

Kallista great work. Your inspiring.

24/m/200
Should have taken today off...26:01 didn't have it today.

Angie

100 x pu (on split bar)
100 x sq (hip below knee)
100 x push ups (nose to deck)
100 x situps (on GHD but didn't touch hand to deck)

time: 20:34

made up the 30 x 155# squat clean WOD yesterday
time: 8:35 (ps should have watched Kallista's effort prior. I know what to do next time. Again, excellent work Kallista. You are Crossfit personified).

14:02

Need to run more for the 2 mile APFT.

28:08

Oh Dear!!!!

As Rx'd

18:24

Not very good at all. 14:03 last time.

As it used to say in my school reports "Simon has the ability but could do better"

Perhaps I shouldn't have celebrated turning 42 so much at the weekend. Actually, on second thoughts, yes I should, and sod being fit for a few days.

M/36/196

did 50 reps of pull up/push up/sit up/squats
for time of 21.54.
(kipping pull up with a little jump).

2000m Swim (1500, 250,150,100)
:10 Rest

WOD
:16::33

A couple minutes shy of PR, but still a little faster than last time. Shared the PU bar w/2 others, so I may have made it under. Did PU's in sets of 15 until 75, then went w/5's(:07 total). Sit-ups took forever.

Kallista, I know your dad is proud.

Get some, Go again!

FederalStud - Improper form? Huh? That looked like a great example of maintianing good form during a grueling workout.

100 pullups, 100 pushups, 100 situps on about a 20% incline, 5 squats........and had about a 15 minute convo wih Mr Pukie. In front of about 70 kids in the gym for wrestling camp.

It was pretty awesome, I couldn't make it 20 feet to the door outside. But then I ran a mile and a half home.

as rx'd!

100 Pull-ups: 10:00
100 Push-ups: 5:32
100 Sit-ups: 7:33
100 Squats: 2:45

total: 25:52

(first week of training...after trip...)

going to share that video with my 11 year old daughter tonight.

CrossFit t-shirts are in order with WWKPD under the logo...

27:30

I did 100 jumping pullups, 50 pushups. I also paced myself tabata-style, which helped a ton. Thanks to CF Camp Pendleton for providing an excellent mp3 to use.

P L m/42/200/5'11
start Xfit May 08

WOD as rx'd 34:04,kips in sets of 5 after first two sets of 10, push ups 10x10, situps and squats 5x20 reps

21:38

16:10. Still working my way back after knee and back injuries, did 75 of each. Also blew out 2 callouses. The road back to rx'd will be long...

An amazing, singular feat of strength, stamina and will. I humbly stand in awe.

30:04
Stopped pullups after 80 due to tear in callous. The rest as rx'd. Next time, Angie.

I think we have a new convert. Took wife/kids to the Games. Wife was inspired. Got up with me Monday morning for WOD!!!

Late Sunday WOD post: subbed "Chase daughter around Games". Completed in 2 hours.

Modified

Jumping and Kipping 10-10 ratio untill I got to 50 then 5 K to 10 Ju

24:19 was aiming for 20 min. as i did 24 min. last time. DAMN!
SU were ugly

With mostly jumping pullups

32:38 New PR! (-10:02 from previous)

Next time less than 30:00.

CFWU 1x15
Pullupa-mixed
Pushups-10s
situps-on bench no anchor
squats 50/30/20

Time 29:31
CF since 12/06
M/49/167

I'm new to this whole training program. My coach recommended I try this website for training for rugby this fall. As for todays workout should I do the entire thing if this is my first day of training?

M/25/5'11"/180#

70 Pull-ups, head above bar
70 Push-ups, nose, chest & thighs to ground
70 Sit-ups, anchored
70 Squats, hip below knee
21:54

First time posting, been doing WODs off & on for about 5 weeks now & lovin it! Same as other newbie posts I've seen, thought I was pretty fit till I tried CrossFit, now I know what true fitness is. Gotta learn to kip properly, I was almost at 10:00 just from the pull-ups. For now I'm doing the WODs at the local GloboGym, can't afford the monthly rates for CrossFit gyms around here.

28 m 170
as rx'ed
17:34 PR
I did not to chest to bar pullups. I only did chin over bar. Its interesting that the standard has been chest to bar all along. Most videos that I have seen on the website have chin over bar, & when I was at my level 1 cert, doing Fran it was only chin over bar. I suppose that with following the crossfit philosophy I could vary the workouts some with chest to bar and some with chin over bar, one focusing on strength and muscle endurance and the other on metcon. Thanks for the clarification.

Hi all,

My first time with any CF workout. Pretty tough! I couldn't do any "real" pullups so I did the jump up and negative version. The rest was pretty good. I could only do 50 reps of each though. My time was 12:30 exactly. How does this compare? Thanks in advance, Jerry

M/25/5'7/145

As Rx'ed

Pull: 6:50 (strict)
Push: 3:42
SitU: 2:39
Sqat: 2:00

Total: 15:11

29:40 (10 minutes better)
Pull-ups took the most time, 12, 8, 8, 6, 6, 6, 5, 5, 5, 5, 5, 5, 5, 5, 5, 5, and 4 (+/- 15 min)
Push-ups 2 sets 50, 50
Sit ups 2 sets 60, 40
Squats 2 sets 75, 25
M/50/220

~18:30, as RXed.

28/m/148/5'10"

27:15

50 pull-ups then 50 jumping pull-ups. All the rest as Rx'd. DB-anchored kipping sit-ups. Push-ups still tough after wrist sprain. Slower than last Angie but did 35/65 no-jump/jump last time.

pullups 9:36
pushups 6:08
situps 2:55
squats 2:37
total 22:34

Yesterday: 5 mile kettlebell hike, 1 pood; arms/shoulders a bit off this morning.

Today:
as rx'd 30:22

Kallista you are a beast!
Hooah!

100 pullups: 60 kipping pullups where bar touches chest, ran out of energy, last 40 were done with chin over bar kipping.
100 pushups: all reps done with chest and thighs touching floor and full lockout.
100 situps: 25 GHD Situps with alternating hands touching floor, the last 75 were straight-legged situps.
100 BW Squats: All done as low as possible (past parallel) without Dynamax ball to bounce from.

TIME: 22:33

What a difference a couple of modifications makes! My PR on this workout is 17:37 with regular kips and chin above bar, pushups to parallel for upper arm, SL situps, and BW squats to the dynamax ball. I am humbled.

Today:
as Rx`d

21:05

Only 5 weeks into Crossfit but getting there. Need to work on pull ups

Male/160lbs/5'9"/26

Pinched a nerve a month ago. My left side is weaker than my right b/c of weaker neural signals. My bench is at 70% of my before injury strength. Pull ups are at 80%.

As Rx'd, without splitting the exercises up, 15:20.

Kallista's effort was awesome. Technique, strength, and guts. She's got it all in spades. For me, 30 C&J will be now be called "Kallista."

First for CF and completed it in 31:15. Not very good, but in time it will get much better.

That girl made me push harder today. What a trooper!

23:56

50 pullups- chin above bar
100 pushups- chest on ground
100 squats-hips below knees
25 kippings- chin above bar
100 sits- elbows to knees
25 kippings- chin above bar

male/42/225pounds
as RX'd 28:30
The last time we did this the time was 40min. I was (still am) startled at how much things have improved.

The people who competed at the crossfit games, my repect. If all Families acted like you guys do, who knows how the world would be then......

6'2"/195#/24m

I chose to do the pullups and pushups in pyramids to 100 and split the situps and squats into 2 sets of 50.

As Rx'd:

100 Pullups
100 Pushups
100 Situps
100 Squats

For time: 00:19:45:68

Happily dripping sweat from head to toe :D
Great workout, keep'em coming!

Angie was my first Crossfit WOD on 4/24!

Now Angie returns at CF WOD #52!

First Angie: 33:59
Second Angie: 27:25

I have done a better job "planning" the workout. My pacing was much better this second go around.

That said, I did a much better job at Pull-ups. First time NONE were kipping. This time I got through 35. (assisted on the rest) Also I was able to make it through more swiss ball anchored sit-ups in one set.

In other words, I am very pleased. Thanks, Coach!

Angie as RX'd

42:00. Push-ups killed me.

bwt:151

as rx'd w/ ghd situps...13:38

37:21

FederalStud,

You may not know it, but comments like that turn Spider Chick into a MAMA BEAR!

Great job, Kalista. Truly inspiring.

F/39/120

I can't stop watching Kallista's remarkable video.

4000 meter Row
1 Mile Run

"Angie"
50 deadhang pullups/50 jumping pullups
100 pushups (chest to floor)
100 situps (feet anchored)
100 squats to medicine ball

16:10

I think slower then last time but better form.

23:30

What an inspiring weekend at the games!! It was so great to finally put faces with names and see all the crossfit greats compete in person. It makes me proud to be part of this community.

A big thanks to Rob Corson and his lovely wife, Elizabeth, and all the Calgary crew for their hospitality to Ken and me Sunday evening. We had a blast hanging out with ya'll. You are welcome in Texas anytime.

Ava

39/f/142

"Angie"

100 pull-ups - assisted (25 min!)
100 push-ups - 20 regular, 80 on-knees (10 min)
100 situps - crunches (5 min)
100 squats - in between phone calls at work! (7 min)

47 min. a couple minutes slower than the last time I did this, but I didn't do any pullups last time either.

BRI CrossFit Group

TJB: As Rx'd 19:33 (PR by about 1:15)

Chris: Subbed jumping P/U, last 20 squats a bit degraded: 26:05

Crystal: Subbed 50 P/U: 22:45.

Sigh. Terrible. 27:20

18:22 Rx give or take 10 seconds.

Need to start doing weighted push up work to get stronger. Those things killed me.

33/M/176/6’00”

“Angie” as rx’d:

19:40 (pr by 2 1/2 minutes)

Hands are destroyed. (Haven’t healed since the continuous clock pull-ups last week.)

DD

47 / 174

21:06 - first 20 pull-ups with clavicle to bar

I felt I worked harder, had good ROM, kept my rests shorter, weight gazing never happened, and still this WOD was 2 minutes longer than my PR.

Comment #351 - Posted by: wisco

Good question. This is a metabolic conditioning workout (metcon). The goal is to complete the workout with a "hard and fast" tempo.

consider scaling your first few workouts to get a feel for the intensity required to score in the middle of the pack.

the message board is a great resource for someone new to CF to read how to approach the workouts. Full-volume and full-steam intensity for a beginner may not be such a great idea.

17/M/195/6'3"

50 pullup unassisted
100 pushup
100 situp
100 squat
50 sidecrunch
50 backextension

23'24"

33 yom bwt 240
angie as rx'd (in order; first time doing like this in a while)
pu's about 90 to chest/ 10 chin over bar just missed
pushups (need work on form a bit)
situps (anchored)
squats (hips super sore for some reason but got good depth)
time: a poor 38:29 but couldn't get a good feel and flow for new pulls.

160/M/30

would have posted earlier but i passed out on the keyboard.

21:38 (pr)

last time was 24:16

good to see things back on track after such a long hiatus.

the video is amazing, incredible, and inspiring. i cannot wait for the movie!

This workout kick both mine and one of my soldiers butts. Keep up the killer workouts.

SFC Tarman: 24:08
SPC Munoz: 23:00

Help/Advice/Opinion

First let me start by introducing myself, for this is the first time I have commented. My name is Matt Ort and I am a 25 year old chiropractic student living in Daytona Beach Flordia. Two of my close friends and I had stumbled upon crossfit about four months ago and have been using it everyday since. My two friends are both CSCS (certified strength and conditioning specialists) and we all can't get enough of crossfit. We leave our gym everyday feeling like we are the hardest working people in there. Bottom line is, we all love it and are extremely glad crossfit is a huge part of our lives.

Here is where we need some help! While doing the WOD today, half way through our sets of pull ups we were stopped by one of the YMCA staff members and were told we were not allowed to do kipping pull ups. He first said "it adds too much strain on our connective tissue and under liability issues we are not allowed to do them." I believe this all came about through one of their younger trainers, who is and ex-marine in his late 20's/early 30's. This individual does not believe that kipping pull ups are good (an obvious bias for someone who is uneducated about crossfit and about kipping pull ups).

None the less, we had to finish our workout outside on a bar, which was fine, its a nice day and the WOD could be done outside. We just were wondering if there was anything we could do or any articles we could bring into them to show that we are following exercise guidelines that benefit our bodies and could not cause anymore harm (Basically following the crossfit guidelines).

Thank you so very much for your time and we would be very grateful for anyones opinion.

Sincerely,
Matt Ort

Times today (time stopped when we had to relocate):
Erik - 18:44
Trevor - 19:25
Matt - 19:06

P.S. That was an amazing video, great job Kallista

Angie as Rx'd 29:25. First time as Rx'd. Pullups were strict and at least collarbone to bar, not always chest to bar (that took over 14 minutes by itself); pushups were thighs and chest to floor, squats were to 12" box.

Count me as another member of the Kallista Pappas fan club. I have been involved in sports of one kind or another for 30+ years and have never felt so impressed and inspired.

As Rx'd

18:30

50s off PR but not bad considering I haven't worked out much in the last three weeks due to travel and injury. PR remains 17:41

Kallista,you are amazing.please don't let anyone stop you. i am just glad your a girl so i don't got to run with yea.hehe

spider fight!!! fight!!!

**federaldude**
dude crossfit is about heart it out,i have learned more from failure then i have from any sucess.if the form was bad the heart is working just fine.!!

thanks again Kallista!!!!!!

I can't do kipping pullups in my basement, so I did 50 dead hang and 50 jumping and did ghsu.

A very humbling 33:43. Pullups took around 23:00.

Good job everyone.

I agree for a WOD named Kallista!!!!!

as rx'd

41:00

M/38/150

Yeah, I'd like to see a WOD named after Kallista.

as rx'd

16.59

Broken knuckle slowed me down, I've had a few days off and thought i may have been ok.

m/31/230

As rx'd 16:43

Male

28 yrs
73 in
198 lbs

35 Pull-ups
100 Push-ups
100 Crunches
30 Squats

1:03:16

100 Jumping Pu's
100 Pushups
100 Unanchored situps
100 Squats

broken into sets of 20 each, alternating exercises.

17:59

The video was amazing: There's always going to be someone faster/stronger than me, but I can aspire to the intensity, focus, and bravery that Kallista showed.

Couldn't get a rhythm to my kip today, but still managed to knock over a minute off my time.

As rx'd
22:43

"Angie"

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

pullups in 5:42
pushups in 9:34
situps in 13:04
squats 16:53
total in 16:53

looking for more.

36:34 as rx'd

M/40/175cm/69kg

Angie
Jumping PU´s (slow on the neg.phase)took forever, ca 13 min.
Push-ups. Thin pillow 2"on the floor below the chest (due to backproblem)ca 10 min
Situps. Crunches this time (due to the backproblem)ca 3,5 min
Squats OK ca 3.10 min
Total 29.42 min

#385

Yah, Matt. What the hell would Marine know about pull-ups, right? Those uneducated idiots! They only do them everyday with strict form. We've got to root out ignorance like that.

CincyBurgs, # 389,

Do you live in Cincinnati? If so, let me know if you're ever interested in getting together for a WoD...

28:10

Pull ups -- not jumping, but standing w/arms extended. (still hate pull ups)
Push-ups -- 1/2 w/feet elevated, 1/2 normal
Sit-ups -- unanchored
Squats -- as low as my knee would let me go

22/M/140

CFWU x 2 then worked 5x5 on squats. My squats have really gone down the crappy since I've been doing long runs again. Guess I learned my lesson

Angie as RX'ed

6:38 for pull-ups
3:22 for push-ups
4:16 for sit-ups
2:12 for squats

16:29 Total

20:08 (pr) as rx'd

26:03

A little annoyed that it took like 12 or 13 minutes of this to get just the pull ups done. On the bright side though I managed to get to 50 in sets of 5 before I started breaking into sets of 2 or 3. Small victories I guess since the most pull ups I've ever done in a stretch is 8.

m/49/216
100 pull ups
100 push ups
100 sit ups
100 squats
22:55

47/m/195

As Rx'd. 25:55
Really slowed down the times when you tighten up the form.

Pull-ups - butterfly kip, sets of 10 every ::30 - :04::40
Push-ups - :04::20
Sit-ups - GHD, floor to toes, :14::00
Squats - :03:00

TOTAL - about :26

Can definitely feel the increased work capacity thru the butterfly pull-ups. GHD sit-ups mess me up...

don't know what pu rxed is any more...
17:23

50 PU Chest to Bar
50 Pu Butfly kip (chin over Bar)
100 PU Chest to Deck (need work!)
100 Sit up un broken
100 SQ one break

Thanks Sofa, it was fun!

22:30

Pull ups were slow, but i expected that. I think I lost ground on my sit ups though.

PU 9ish
Push Up 4ish
Situps 6 min
Sq 3 min

22:30 total rx'd
-1 min from last time.

Oh and Federal Stud, I'd like to se you do you C&J 100# 30 times with form that spot on. Her awesome form was one of the many things I was astounded by. Take off.

Angie

22:19

4 minute PR. Thank you Zone.

Kallista: That video was just as inspiring as it was watching you at the Games. You're incredible. Strong Body, Strong Mind, Strong Heart.

You made everyone in CrossFit land Very, Very Proud.

You go girl.

as rxd 23 mins I suck at pullups completely ugh.. Are they ever going to getbetter?

17:15 subbing supinated/incline bodywieght rows w/ heels on ground for pullups.

25:59
Did a max set in each exercise and rotated through them till done. Switched to gravitron on pullups at #75, using 15 and 20 kgs of assistance.

Then ran 5k to finish off.

As prescribed.

25:22

As Rx'd

24:15

Got first 25 pull-ups straight. The rest was sets of 5.

Just watched the vid of Kallista-

I cannot voice what has not already been written. But I had to say that your effort was both inspiring and challenging...

How about a WOD named honor? 30 clean and jerks- bodyweight...

Kallista,
Thank you for that moment. It is always great to see the top athletes perform, but although the cameras were all on them, that's not what made this weekend so great. Having a guy nobody was watching sweep into the lead; a 50 year old explode the last rep of heavy Grace over his head and turn towards the crowd with the weight locked out over head and pop out a huge grin; the dude whose hands were bleeding, with no hope of finishing Fran climbing up to do more pull ups because he still had time left; The 14 year old who picked the weight up and finished. Its where the real stories were this weekend.
Thanks

And Bingo thats two days in a row.

Awesome...almost puked

40 mins. not bad for my 4th WOD!!

cant wait to do it again to compare

First off.. Great job Kallista!!

This is my first WOD,
Whoa! reminds my of getting smoked in boot camp.
21:05
pull-ups 9:00 chest NOT touching, about last 40 sets of 3 and some jumping...really tough!
push-ups 3:45 not too bad
sit-ups 5:30 holding back the VERP'S
squats 2:50 the easiest of the four.

Thanks Crossfit!! I am sold! Can't wait for the next one
M/30/164#/68"

Miss Pappas, That preformace was hard core. Thanks for sharring the video.

19:59! Just under 20 mins. The pullups took more than half my workout. Need more practice kipping.

I am a 30-year-old male.
I have a mass of 70 kilogrammes.
I am 170 centimetres tall.

I did Angie with anchored sit-ups and chin-over-bar pull-ups. I finished in 20:42 [PR by almost two minutes].

Pull-ups = 13:34 with 18 breaks (kipping)
Push-ups = 7:31 with 5 breaks (as Rx'd)
Sit-ups = 4:33 with 4 breaks (anchored)
Squats = 2:55 with 1 break (as Rx'd)
Total = 28:33

Just started last week and I don't have much equipment, so I'm really digging these bodyweight workouts.

Kallista, I can only hope that continuing with Crossfit will make me more like you! Great job!

Pull-ups = 13:34 with 18 breaks (kipping)
Push-ups = 7:31 with 5 breaks (as Rx'd)
Sit-ups = 4:33 with 4 breaks (anchored)
Squats = 2:55 with 1 break (as Rx'd)
Total = 28:33

Just started last week and I don't have much equipment, so I'm really digging these bodyweight workouts.

Kallista, I can only hope that continuing with Crossfit will make me more like you! Great job!

male 35 y/o, 149#, 68#

WOD pull ups 33 kipping 67 jumping. The rest of the workout as rx.
24:34

I too found Kallista's performance to be as incredible a display of determination as I have yet to see when it comes to athletic performance captured on video. The fact that it was combined with such great form was truly amazing. It really was inspirational.

That having been said, as a P.T. and C.S.C.S. (and a parent of 2 kids just slightly younger than Miss Pappas) I would hate for anybody to misinterpret her outstanding and inspiring performance as being a norm that other children of similar age should strive for.

Both the American College of Sports Medicine and the National Strength and Conditioning Association have modified their recommendations over the past couple of decades to encompass a more inclusive and open approach to strength training for children, but they still emphasize that the goals and training methods should not merely copy those used for adults.

Crossfit Kids is a much more reasonable and appropriate approach for the vast majority of the physically immature, and a safer way for any coach or affiliate to deal with the entry-level kids that will be drawn to this in the years to come. "Graduation" standards to be met before moving on to the normal WODs are certain to be a point of discussion, but kids should definitely show consistently high levels of proficiency and maturity before being allowed, expected (or worst of all, pushed) to participate at an adult level.

It would be a huge shame if Kallista's overwhelmingly positive performance somehow ended up being twisted by some overzealous parent or coach into something discouraging. Stay inspired. Stay safe. Stay appropriate. Helping kids to grow up without pushing too hard is a very difficult balancing act. I wish us all luck.

K, had to rush thru my warm up and get it done PRIOR to getting to the
gym. My awesome Husband is out of town and was trying to cram in my
work out during the kids swimming lessons. ;-)

Shane, thanks for cheering me on! ;-)

First time with Kipping Pull ups. Sometimes chest to bar, but hell, I
was happy to get my chin up and over! 100???!! Dang!
Also, did strick GHD sit ups instead of regular sit ups. Love those
GHD's. I swear my lips were 'tingling' half way thru but I kept on
pushing. The squats were a welcomed rest! ;-)
last Angie with jumping pull ups :
13:54

This time with kipping pull ups and GHD Sit ups
22:58!

WAAHOOO I was happy to have it under 30!
Kelly, thanks for cheering me on!

Bring on tomorrow!
Lysa

30:13 First wod post
26M 217# 6'5"

27:08, about 3 min slower than last time.
First 25 pullups bar to chest, then chin over bar.
Situps feet anchored hands behind head.

male 21 y/o, 6'0, 150#

Workout as rx- 17:29

29:34 old PR 37:+

Only did 50 of each and last 25 pull-ups were jump-ups plus an extra 2 negative pull-ups

Time=14:04

M/32/6'3/208

50x PU,PU,SU,SQ

17:20

F/32/6'3/180

30x MPU,MPU 100xSQ,SU

14:40

19:58
chin pulls
ancorhed sits

Thanks!

37M/5'10"/165#

As Rx: 24:34

9:44 slower than PR. But, followed CFG08/Apr03 Journal standards for pull-ups (which I had to do w/o kipping). So that slowed me down. Also, followed Mar03 Journal standards for push-ups; bent-knee anchored sit-ups; 11-inch box squats. 85F.

As Rx'd

22:23

First time doing "Angie." Pull-ups take me over 11 minutes. Could only do 3-4 kipping pull-ups at the end.

29yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

As Rx’d: 28:30 PR
Compared to 080424: 37:57
Foam roll after.

23/M/6'1"/205

As RXed:

23:23

Pullups took the most time, a little over 10 min.

Tim:

pre: run, burgie

wod: 23 minutes (d'oh!!)

weaksauce

As Rx'd 30:23
Feet anchored
Pullups killed me

Should have rested today, was only able to finish half of the Angie, I think I am gonna take the next few off, I am feeling a little over trained, any advice to help my recovery.

30:09 as Rx'd

Tore my palm open on pull up #70; this is the first time I did Angie consecutively, last time I broke it up into intervals.

Kallista, what an awesome acheivement; you're inspiring to say the least.

I've done a sloppy short ROM version and decided that I needed stronger sauce, so instead of:

Short ROM kipping pull-ups, Push-ups just below parallel, anchored sit-ups, and squats in 20 and some change ...

I did it (almost) totally legit:

50 Pull-Ups from lockout + 50 Jumping PU
100 Push-Ups
100 GHD Sit-ups
100 Squats

42:30

And the lil' Mrs did:
100 Webbing-assisted Pull-Ups
50 Push-Ups + 50 Knee Push-Ups
70 GHD sit-ups, 10 GHD Roll Ups, 20 Floor crunches
100 Squats

50:09

That video got my eyes watering hard. I agree with Steven N. comment # 21. Let's get a Kallista WOD. This vid is definitely going onto my i-pod.

M/30/6'/197

As rx'd 18:40. 9 mins for the pullups, then a good rally for the remaining 3.

29/M/5'6/170

WOD as rx'd - 10:16

100 Pull-Ups: Crossfit Standard
100 Push-Ups: Full lockout and chest to floor
100 Sit-Ups: Anchored Full range of motion
100 Squats: Full squat and open hips at the top

Push it til you puke!!

21/m/177

As Rx'd
25:55
first workout in about 2 1/2 weeks.

30yo m
128lbs
17:28

nick 17:38
dave 17:51
carol 25:00
marcy 25:00

completed all rounds of 100 reps each

23/m/190
21:09 (19:17 last time)

Way to gut it out Kallista!

"I never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself."

DH Lawrence

32yo m

26:32(PR)
4 minute improvement.

-marc

GREAT work Kallista!

18'05" as rx'ed. got some weird looks from the globo-gym types in the Southern Methodist U gym...rookies.

btw anyone at SMU doing crossfit want a workout partner?

Kallista...I apologize for spelling your name incorrectly in previous posts.
Regarding the body of my posts however, I make no apology.
Here is a statement from Hakagure: The Code of the Samurai that I believe is fitting for you.

"If one makes a distinction between public places and one's sleeping quarters, or between being on the battlefield and on the tatami (training mat), when the moment comes there will not be time for making amends. There is only the matter of constant awareness. If it were not for men (or women) who demonstrate valor on the tatami (training mat), one could not find them on the battlefield either."
It was hard for me to describe what I saw on Sunday. I was at a loss for words.
...valor...that's the word.

M/51/6'/200

3-1-2008 30:12
4-25-2008 28:50
today 26:57

Body weight 5 pounds heavier than on previous workouts. Goal next time - break 25:00.

22/M/152lbs/5'6"

as rx'd - 20:01

took about 10 minutes with pullup. was actually surprised by how hard the situps were.

USMC OCC-Class 199

Last time I had a "date" with Angie, it lasted over 36 min...

Today RXd 23:52
Split times:
End Pullups 9:43
End Pushups 15:24
End Situps 19:45
End Squats (and WOD) 23:52

I surely wasted a few sec writing down splits, and I surely didn't care. That wasn't much fun.

hey people, I have been at it a few months now and am improving all over, especially in the weight room.I need some help to improve the all important pull up.I suck on the bar.Any suggestions would be welcome.I'm a pretty burly fellow and find them extremely difficult.

sean

m/38/5'11"/222
as rx'ed 19:15

M/38/217

16:56 as rx'ed. Way off my pr. Too much vacationing lately.

M/24 for one more day!/5'9/155#

As RX'd - 12:50

Wow I am beat. I think that last time I did Angie was several months ago, and I am pretty sure I did them at 75's instead. Great to be back in gear after a very long weekend

31/M/150/5'8"

Mini"Angie"
30 pull-ups
30 push-ups
30 sit ups
40 squats

9:50

Damn, I suck!

29:34 PR
37:+ old pr

Slow, 12 minutes for pullups

21:56

as rx:
22:52

Weak sauce

Can we superset these in smaller increments so as to not rest as much?
i.e. do pushups while im resting between pullup sets

36/m/172

Run mile

20:45
4 Rounds of 25
Assisted pullups
crunchs subbed for situps.

31:55.

6 minutes more than my old PR thanks to chest-to-bar pullups.

As rx'd

29:47

24:01 as rx'd

It was my first time doing the WOD and had to do the pullups on ropes. Loved it. 13:16

It was my first time doing the WOD and had to do the pullups on ropes. Loved it. 13:16

m/34/180

All done outside (a nice 85 degrees and sunny), back 2 back - CFE WOD 1st... 3 miles in 9:20 on trek MTB, then CF WOD as RX'd following CFE in 25:42... I felt destroyed after, LOL.

32:30

Awesome f*%ing Video!

last nite i wanted to have another go at it, so i did the final Games workout again:

for time, 30 reps of 100# full squat clean & jerk
time = 6:03

today....
26/f/5'2/131#

breakfast: run 46 minutes = 6.1 miles

*A Note on Taping Against Rips*
instructions with photos for a simple method (my favorite so far) can be found on "Rifs Blog" here
http://rifsblog.blogspot.com/2007/05/how-to-tape-your-hands.html
i like to add a modification of a lil underwrap on the palms to lessen any friction between the tape and skin. today i went one step further and also put a lil bit of moleskin (softside down) over my current hotspots.

WOD:
100 pull-ups (kipping but not chest to bar as i wuz using a split bar)
100 push-ups (chest to deck, to full extension)
100 sit-ups (anchored)
100 squats (a2a to full hip extension)
time = 15:45 (pr)

like last time, used a tabata-like strategy on pull-ups and push-ups. got the pull-ups done a lil faster this time. tape grip held and the extra bit of moleskin worked like a charm and made things much more comfortable this time.

post: handstand work, chest2bar pull-up practice (regular kip or butterfly i just lose the rhythm at rep 7-8)

28:47

Had to pause the clock in the middle of pull-ups because of a business call. Accidently swapped sit-ups with push-ups.

42yom / 152

17:25 as rx'd

Slow today.

Amazing capture of what it truly means to be a warrior - keep it up Kallista; you rock!!!

20:59 as x'd

i've been doing CF for 3 months. first time doing angie. first time doing kipping pull ups (still have to practice).

as rx'd
44:41

m/30/5'11/156

M/48/153

"Not Angie"

100 pull-ups (not even CLOSE to Games worthy)
100 push-up like things
100 sit-ups
100 squats

Broken, battered, and busted...

19:32

Yes, Jeff, I AM counting :=)

44/76"/190

26:40 (incl 13:25 on pullups); slower than PR by about 15-20 sec

as rx'd 25:47

25:47

M/248/73''

As rx'd, chest to bar on pullups, chest to deck on pushups: 19:58

Kallista, you are my hero.

M/35/185

15:02 as Rx'd

No rest day since I got behind on this weekends wods. I felt it today. Still a PR, but I feel pretty beat down.

29/f/115

15:45 (pr)

pre: wux2
post: 2 mile run

great job to everyone who competed in the games!

31yo/m/170

17:10 this time dont know my times for each. last time was 18:44..

M/23/215/6'3''

as rx'd

28:45

huge improvement compared to last time considering I didn't even get to 70 pull ups

31yo/m/170

17:10 this time dont know my times for each exercise though. last time was 18:44

23/m/5'7"/151#

I keep managing to find reasons to take time off from the WODs. Just spent a week on vacation, eating complete sh*t and not doing anything remotely physical... unless you count lugging around a cooler full of ice and drinks.

This was my first WOD back...

Pull-ups done in about 12:45 ... 70 on was a struggle, mostly in sets of 3. Comparable to my time last time.

Push-ups done at around 18:30. Push-ups improved since last time.

Sit-ups were unanchored. I thought about doing them to parallel on the GHD, but decided against it. Finished them around 25:00. I think anchored would have been significantly faster.

Made it through the first 50 squats and hit the biggest brick wall I've ever hit. Complete dizziness, nearly toppled over. 105 degree heat finally started getting to me.

Took me nearly 15 minutes to crank out the last 50 squats. Sets of 5-10, separated by long dizzy spells and time on the ground trying not to pass out.

Previous PR: 29:40

Time: 38:10

Was on track for a PR until those last 50 squats... don't know what happened. Usually I tear through them.

Oh well... good to be back. Still working for that sub 25:00 on this girl

20.56 as rxed.
First time done without mixing.

47 5'10 194

modified cfwu

as rx'd 24:45 PR

better on pull ups

21:53

Angie Rx'd:

23:31

First day back to Crossfit proper since mid April.
It's good to be back.

F/34/139/65"

Pull-ups - jumping -
Push-ups - 50 reg - 50 knees
Sit-ups - anchored

Broken in sets of 25

21:11

Thanks for your help Mac - hand is still a tad tore up. :)

12/26/07 - 42:40
03/03/08 - 30:00
04/24/08 - 26:26
Today - 28:50

:-\

As Rx'D:
100 pull-ups 7:28
100 push-ups 8:21
100 sit-ups 4:51
100 squats 2:07
Total: 22:47

It was a PR by 1:16 but I hoped for better. My push-ups were absolutely horrendous. I couldn't do more than 10 in a row from the start, reflecting my 4 month hiatus from push-ups b/c of a shoulder injury. and AllisonNYC beat me... (not to put down allison, you're the shitt and congrats on the PR ) being a guy, sometimes its always a slight hit on the ego when a woman beats you. and man, I see a lot of women that did just that. good job ladies.

First "Angie":
34:28 those pull-ups hurt a little, gotta learn the kipping style

Ran two 1 mile runs, 400m walk in between:
6:51
7:48

1st timer
31min- weak on pullups

21 mins... pull ups were brutal

27/m/177

30:56 as rx'd

30 minutes even

GHD situps

26:17

Hands are still torn up from the deadlifts on Saturday

NEW

M/26/225

20:30

29M/180.
As RX my @$$! This was my first Angie and I had to half it. Total time 13:26. Looks like I can only strive to be as hardcore as KP

32/m/200

as req'd.

16:42

38/M/183/6'1"

18:04

My 7 yo daughter, who does CossFit Kids, watched the video with me and said, "I hope I can be like Kallista one day!" I smiled, hugged her, and said, "I hope so too, honey, I hope so too!" As the father of 3 daughters, I could learn a lot from Kallista's parents, who apparently have 4, and obviously are doing something right!!

m/21/145

34:08

Marty Zalla, one of my Cadet buddies m/19/150

37:06

15:45 as Rx'd. First time doing sit-ups on the floor normally do GHD.

19:30 - new PR

three Crossfit game "wod's"

thruster/ pull-up as rx'd 4:58
deadlift/burpee as rx'd 4:14
squat clean and jerk as rx'd 4:49

no hill to run so no time

26/m/180/6'1

22:25 as Rx'd PR by about 5 mintues.

about 6 mins each for pull, push, sit, then about 4 for squats

as rx'd

26:30

27/m/181

As rx'd 17:09

Pull-ups - 6:36
Push-ups - 3:34
Sit-ups - 3:50
Squats - 3:19

Jeremy: As rx'd 14:36
Nicole: As rx'd 21:06

Kallista,
Truly amazing to watch. Wish I could've been there, but you will be with me through my tough moments....thank you for your inspiration!

Nicole

With Jumping Pullups and anchored situps:

18:44.157

Woohoo!

m/25/6'2/203

8:49, except I only did 60 pullups.

Kallista you rule!

pull-up: 12:58
push-up: 5:45
sit-up: 4:15
squats: 5:25

total: 28:23

the last 30 squats was almost a chunk fest.

This was my first crossfit workout.

m/43/175

as rx'd

20:51

m-66-175-5'10"
When I saw the video this am before work I was almost in tears to see this much grit and determination from such a young lady. This should be a must see for our butt sitting, thumb punching, over weight and under striving youth. I immediately sent this off to my six kids ranging from 48 to 19, they are real winners and I knew they would love to see another winner in action. Kallista, great job, keep up the good work. I was so moved that I dedicated my "Angie" to you today.
I did as rx'd 24:42 a new pr, this is a full 5:05 off of my old time.

as rx'd

080708 27:41 10:44,5:41,7:31,3:45
080424 26:11 PR w/pull ups at 12:07
080301 27:13 9:42,7:48,5:37,4:06
071211 39:24 pre Achilles Rupture surgery.

I work out in the Pentagon Athletic Center, and Crossfit is growing like crazy here. Every time I go downstairs there are more people in there doing snatches, kipping pullups, you name it. It's great to see.

as rx'd
feet anchored sit-ups
chest to bar pullups (not the new standard, I just like to get the air, it's more fun!)
butt to medicine ball

18:09 PR!

m/28/165/5'11

as rx'd 18:14 PR

23/M/185

broke into 5 sets of 20... is that allowed?

13:50

Warm-up
3 rounds of:
10 x 45# ohs
10 x pull-up
10 x push-up
10 x sit-up
10 x back-extension

1/2 Angie
Total time = 18:08

M/171/25/6'0

As Rxd

17:30 (pr)

20/m/155

17:15

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

3 CFWU 12
25:00

36M/5'11/200

Angie (partitioned)

100 Pull-ups (assisted)
100 Push-ups
100 Sit-ups
100 Squats

26:01

I've been away for a while - it was good to feel the pain again...

I screwed up, don't know what I was thinking:
100 pullups
50 pushups
50 situps
100 squats
50 pushups
50 situps
19:58 100deg at 16:00

Kallista is a winner -- performing at her best when it counts the most.

I know I'm not the only one who dislikes the expression "110 percent." I think it's pretty meaningless. People should focus on giving 100 percent. If you want to know what that means, then check out Kallista.

22:17

I need to figure out how to do pull ups faster.

Chris

After a week of treking through Central American rain forests in my five fingers (which was awesome!), i had the opportunity to stop by Dallas Central on my way home...Thanks to Spencer and everyone for a great workout...i don't recall my time, but i'll always remember feeling like i'd been coming there for months after being there for only minutes! You guys rock!

M/Old/166

107*F
WU: 2000m Concept-2 row

As Rxd
45:17

Did 100 situps after yesterdays 275 dl and burpee wod... so I came up with this instead today:
6 rounds
10 pullups
10 thrusters
10 pushups

about 15 mins.

M/23/5'10/150lbs

47:12. Ouch. Did it all in five-rep sets, dead hang pullups.

51/M/150

17:51 PR

Unanchored situps and regular kipping pullups. On Sunday I did the full squat C&J workout, but scaled it to 105 lbs, and it was hard as heck doing it in 15 mins. Last night when I saw Kallista do the same damn weight I laughed and cried. Kallista, I'm sure you won't read all these, but you are an incredibly classy and articulate person. Congratulations!

As Rx'd
Jim 48/M/160 20:03
Mark 28/M/230 25:47

Still using Gravitron, otherwise as rxd.

19:35

Blew away last Angie by 14 minutes!While using 20 less pounds on machine(Last time was 4th day of Crossfit)

I just keep watching that video of kallista. That is freaking incredible... I second having a WOD named after her.

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

23:32

Did CFE 3K TT first- 13:16
----------------------
20 kipping pull-ups
30 jumping pull-ups
100 push-ups
100 sit-ups
100 squats

22:41

"Angie"

I felt pretty good on this on 12:00 was the goal 18:39 was the reality.....now I know why they say reality sucks.

m/37/235
as rx'd
100 pullups 21:14
100 push ups 29:43
100 sit ups 35:35
100 squats 43:13

R.J m/14/95
30 jumping pull ups 11:12
30 push ups 16:36
30 sit ups 18:39
30 squats 23:31

As Rx'D:
100 pull-ups 7:28
100 push-ups 8:21
100 sit-ups 4:51
100 squats 2:07
Total: 22:47

It was a PR by 1:16 but was still a bit disappointing b/c of the push-ups. I just started doing push-ups after a 3-4 month hiatus due to a shoulder injury and 10 was the most I got in a row this time around. Not too long ago I could do 50.

M/5"11"/167
26:25 w/12lbs in the weight vest. Squats done down to an eleven inch box.

Inspiring video young lady!

WOD 7/8/08 as rx'd 18:21

F/125/5'3"

First real WOD since knee probs. As rx'd but 1/2 range squats. 29:28

Rx'd 22:02

Today Angie put me through a hellish set of pull-ups which destroyed my weak hands... My new skin will grow back with vengeance and put Angie in her place the next time we meet again!

22:32 - PR (1st time)

42/168

95 degrees...

21:31 - About 3 minutes off PR, using the heat as an excuse. About 25 degrees cooler the last time I did this.

25/M/156/6'1

17:06

m/42/5'11"/ 210#

1st time to try crossfit. I did a modified angie with results 50, 50 ,2x50 and 55 in 25 min. I got my butt kicked! this was after a 45 minute eliptical session. I also had to do a Trainer prescribed leg workout as I am rehabing a bad tibial plateau break. I finished up with a 2nd 45 min eliptical session.
I'm glad I heard about crossfit!
I am looking forward to more.

Jumping pull-ups (at work; can't kip here), feet anchored on sit-ups; otherwise, as Rx.'d. 19:17. Avg. HR: 148.

17:34 as Rx'd (PR by 1:40)

Great video today - What an effort!

#531 (steven k)..

as rx'ed is 100 pull ups before you do the push ups, then 100 push ups before you do the sit ups, etc.

as rx'd
28:32 (PR)

KRob - 16:21
Diggity - 18:20
Both unachored s/u

31/m/173

21:05 as rx'd

m/34/200
angie as rxd
23:45
dissapointed, felt tired on both pushup and situp.

24:26

as rx'd except last 50 pullups jumping

22:03

the best weekend I've had in along time.

thank you Coach,Lauren,David Castro and all the volunteers.You all made my weekend special.

As RXed.

Pullups: 16 minutes
The rest: 11

Total: 27 min.

Pullups kill me. I need to get better at them.

On the plus side, the rather large callous on my left middle finger began to blood blister. I think it looks pretty badass.

congratulations to all the crossfitters who competed at the games.
todays WOD: 18/m/140lb
18:45 with a 20lb weighted vest.. precious time was 19:59 with no vest. SWEEEETTTT

25:39

pr is still around 22

Kallista,
You really are amazing. This is 2 years in a row that you have moved me to tears. I am so proud of you, not just for your how you compete but for how you conduct yourself outside the competition arena.

Bill,
As someone said earlier, " Ihope to man enough to inspire my daughter". It is easy to see where she gets her composure. Dan and I were talking last week about how you stayed up till 3 in the morning at last years games to help build and level the lifting platforms. You are a great example for all.

There were alot of great moments from the games this year, Speal, Dani Martin during the DL/burpee WOD, Jason during the final WOD, Freddy"Big Spoon"Camacho shoulder pressing the final WOD, Steve Serrano giving it his all, the list goes on.

Congrats to Dave C. and crew for an outstanding weekend.

Thanks to Coach and Lauren for everything.

And a big thanks to Kenny Castro and the Castro family for allowing a bunch a crazy fitness junkies to crash their property all weekend.

"angie"
100 Pullups (on tree, sets of 5)
100 Pushups (sets of 10)
100 Situps (straight leg, 25,25,40,10)
100 Squats (straight thru)
time: 19:23...previous PR 22:00

Kallista! Could barely believe you are 14 . . . unreal. I keep showing this video to get people PUMPED!! You're a BADASS!

cfwu

As rx'd, GHD situps-

30:28

19/m/167

Now for the PM WOD

I missed one from a couple weeks back so I made it up today. It was about nine hours after I did Angie...

3 Rounds
800M Run
21 DB Swings (55lbs)
21 Thrusters (95lbs)
21 Pullups

as rx'd approx 30:00

I've had my stopwatch for about 6 years and it never ran out of battery, even after I didn't use it for 3 years. It decided to cut out today after round 1. Wonderful timing (forgive the pun...)

F/39/5'6"/115

22:21 (as rx'd)

Inspiring video - very refreshing to see a young lady with so much determination and also to be such a good role model to young and old. Thank you!

Some thoughts, and please note that I haven't made it through all of today's comments.

Some of the nicest people live in the Crossfit world. You can't imagine what a nice man Mr. Pappas is. Hats off to you, Sir, even before Sunday. And really, just what is in the water in Canada? Are there nicer people on the planet than OPT, OPT Mommy, or Anthony and Jodi Bainbridge? Man, even Gaucoin turns out to be a pussy cat! What a pleasure to meet each and every one of you. And hey, DJ, were you really there and we didn't meet?

Again and again I kept coming back to the phrase "where does it come from?" Where do these people go to find what it takes to do what they did at these Games? I am just as awestruck as everyone else by the performances of the superstars in the hunt for the trophy, but the performances that still give me chills were from people with no chance to win. I was in the ring when Kallista went to that place after judging another competitor. I turned to my fellow judge, might have been Gar or Angel (truly my pleasure, both of you) to say "where does it come from?" Kallista, 48 year old men can have 14 year old heroes.

I also judged the C&J event for the Games' oldest competitor, Jacinto from the Black Box in NYC. 4 reps left with 2:00 remaining, recovering from surgery, and he rocked them out in 1:30. Right in front of me. "Where does it come from?" The hair on the back of my neck stands up still, each time I run that image back. Spider Chick, running out of time, certain to be timed out, REFUSING to stop, stalking the bar, willing one last rep. "Where does it come from?"

And finally, during round 3 on Saturday, an out of the way heat of the DL/Burpee WOD, an example of grace under pressure that would make the hair stand up on Hemingway's neck. Connor Martin, all 150 pounds of him, struggling, fighting his way through the 5th round. Jeff and Mikki watching from behind him, their faces each a mask of agony. I was directly across from him, outside the ring, transfixed. 2 reps. 1 rep. O n e r e p. The fifth, halting, stuttering, finally up, the lump in my throat massive, my eyes blurring (something in my eye, again)...and he dropped the bar! No lift. Back to the bar and up it goes, faster than rep #1, then 10 of the fastest burpees yet. Connor, 48 year old men can have 16 year old boys for heroes, too.

Where does it come from? At Crossfit we find it.

And then we train it.

M/27/175
CFWUx1
WOD as Rx'd: (except did GHD sit-ups)
14.36

M/18/5'11"/160

40:49 as rx'd

Male 38/181

CFWU(modified)

total time 1302

had to knockout pulls in sets, but was able to knock out all the PU/SIT-ups and Squats

24.51 only got 81 pull ups before hands got too tore up.

"Angie"

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

23/M/170

As Rx'ed 22:24 (pr) last time i did it in 27:40, still need to get better at my pull ups that is where I lose most of my time

22:03 vs
27:40 sit ups slowed me down 4/24/08
25:30 w/ 1 torn callous on pull up 84--3/2/08
25:59 12/11/07
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 20/20. sit ups anchored.

Comment #557 - Posted by: kevin o at April 24, 2008 6:38 PM

24 minutos and shaking

13:51

50x instead of 100x

first time...

Goal was 18 mins and if it was for having to climb 4 flights of stairs (which took forever aprox 2 mins) to finish I would have done it. But excuses, excuses...18:48

To anyone in the San Diego area. I am going to be in town for the cert next weekend and my place to stay just became non-existant. If anyone has room for a Texas boy let me know. david_f_nichols@yahoo.com

.5 volume week

50
50
50
50

9:56

22.m.134.65"

as rx'd with a sauna belt
23:58

last time was:
27:04
*I Believe that was pre-stage 3 ankle sprain. so in all... improvement

m/27/150
approx 25 min. mostly as rx'd except that I had to do them in set minus the situps - those were straight through. Decided to finish with some double unders just for fun. I've got some lovely blisters on my hands now but they did not tear, i thank the amount of bouldering i do for that.

"Angie"

For time:
100 Pull-ups: 17:40
100 Push-ups: 7:30
100 Sit-ups: 6:55
100 Squats: 4:06

Total time: 39:08

I had to really break up the pullups. I did the first 50 in about 6 minutes, but turned to jumping PUs due to muscle failure. I was done with them at about 18 minutes. All told it took me:

32:16

First time doing this one, 16:55, pretty happy with that time, can't wait to see how much I improve for the next one.

32:40

For time:
100 Pull-ups (11:37)
100 Push-ups (8:13)
100 Sit-ups (7:40)
100 Squats (5:10)

BW = 168

29 yom 225#
as rx'd
did straight leg sit ups
4 rounds of 25 reps
19:19

24/m/190

As rx'd - 19:00

10:00 of that was the pullups, I need to work on that.

31:42 as Rx'd

Broke pullups into 5s after first ten
broke pushups into 5s after first 20
broke situps into 20s
broke squats into 20s

Less rest between sets next time, and go for 25s on situps and squats.

WOD - new time (old time)
50 Pull-ups on gravitron (25 at 130, 25 at 150) - 6:01 (7:55)
50 push-ups - 3:47 (4:52)
50 sit-ups - 1:04 (5:42)
50 squats - 2:08 (1:56)

13:02 (20:27)

32/m/210 and 32/f/135

me:
26:25 as rx'd all broken sets

wife:
23:52
20 kipping and 80 jumping, rest as rx'd

Probably the worst workout ever. PR for 100 pull-ups, but I think the exhaustion of a hard day's work got the best of me. Caught a cramp in the side after 25 sit-ups, and then met pukie after 41 squats. Think I finished somewhere in the neighborhood of 35:00

Compare to:
080424 - 1/2 Angie (50 Pull, Push, Sit, Squat)
9:36
080301 - 21:20
070606 - 24:31
070402 - 22:51

24/m/185

as rx'd with chest hitting bar on pull ups
15:33 (PR last time was 16:40! Beat it by 1:07)

32/M/6'4"/255lbs

Last time I did this was about a month into crossfit and there was no way I was going to get 100 pull ups so I subbed 100 KB swings 45# and had a time of around 24 minutes.

Same sub today, 20:32

f/25/120/5'5"

27:14 as Rx'd

23/148

WOD as rx'd

16:41(pr)

m/24/6'1/218

as rx'd

33:12 min

Angie *0.5

50 kipping pu's, broken after 15, 5:30
50 pushups,broken after 30, 2:38
50 situps, 1X30, 1X20, 2:02
50 squats, 1X30, 1X20, 2:52

Total: 13:07

1 mile run
100 pull ups
100 push ups
100 sit ups
100 squats
1 mile run
thank you angie for reintroducing me to pukie

M/37/5'10"/185

33:10

pull ups reps of 10x
push-ups 50 then reps of 10
sit-ups 100 straight
squats 50 x2

Good post bingo.

Angie: 16:32 (PR by 1:18)

Was hoping for sub 15 this time around but I'll have to live with this PR for now. Pushups were the limiting factor, which wasn't what I was expecting.

"Angie"

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

16:42
--------------------------------
Compare to 080424

15:09

45/68/150/m

3 x cfwu

"Angie"

100 pullups (chest to bar)
100 pushups
100 situps - GHD
100 squats - 25#

Chest 2 bar pullups are deadly - but I can feel the difference in my back after a couple of weeks.

31:10

as rxed: 25 mins

Kallista,
You're a rockstar!!! I love watching people like you compete and give it their all. It's been a great reminder for me of what so much of it is about. Using those gifts and abilities you've been given to the best of your ability. You've got them, and your definitely using them! Keep up the amazing work! Come by Park City sometime and we will get in some WOD's

Speal

21 M / 6-foot-2 / 191 pounds

100 pull-ups (30 regular, 70 jumping)
100 push-ups (50 regular, 50 knees)
100 sit-ups (as prescribed)
100 squats (as prescribed)

22:05.1

21 M / 6-foot-2 / 191 pounds

100 pull-ups (30 regular, 70 jumping)
100 push-ups (50 regular, 50 knees)
100 sit-ups (as prescribed)
100 squats (as prescribed)

22:05.1

21:18

M/23/5'11"/185
18:34 "Angie" had to finish pull ups with jumping ones, and the sit ups took way too long.

Kallist,
You are a trooper. First of all: I want to cry just thinking of doing 30 BW C+J, and second: watching how much heart you have inspires me to go try it (while crying of course)

As Rx'd for all three.

Ed - M/36/200 - 18:58 (pr)

Will - M/42/150 - 18:59 (pr)

Julie - F/31/109 - 23:42 (pr)

Does Kalista compete in olympic weightlifting? If not, she should.

31/M/5'9/212

as RX'ed
47:38
New at this and totally spent and slow, but I did it.

37/F/120

Angie: 20:22 (pr by 6min!)
100 kipping pullups (took 8min)
100 pushups on toes-depth not great
100 abmat situps
100 air squats to med ball

M/42/175/70"

as rx'd

pull-ups 8:50
push-ups 14:05
sit-ups 19:50
squats 23:52

23:52

31/M/150
as rx'd
22:04
Nice welcome back to CrossFit after about a year out of it.

100 pull-ups (used Gravitron)
100 pushups (knees)
100 sit-ups
100 squats

27 minutes

"Angie" as rx'd
24:33 (PR by 6:58)

18:36 as rx'ed....1 min slower than last time..need to eat better. wanted sub 15

18:43 as rx'd (PR by 24 seconds)

Pull: 7:55
Push: 4:28
Sit: 3:37
Squat: 2:43

broken up into sub sets:

50 (all 4)
25 (all 4)
25 (all 4)

16:59

next time I'll have to grin and bear it and do all 100 before moving on.

as RX 46:32...I am freaking smoked.

25:59, a minute off my PR. Hands are in shreds which slowed me down.

m/51/5'-8"/150
12:55

I am clearly not working hard enough!

As Rx'd

bwt: 165

18:45

37/6'2"/196
Colorado Springs

Time: 18:27 as RX'd

Tried a different strategy today by breaking up the pullups into managable groups as opposed to busting out 30+ on the first set. Pushups are a weakness for me, they were weak today.

First workout back from my birthday weekend in Vegas. I've got to get my eating and sleeping habits back in order again.

M/47/5'11"/194

Angie 26:10 as Rx'd Previous was 34:25. Pullups were tough, was down to reps of 5.

27yo m 180# 5'8"
as rx'D

Pull ups - 8:46
push ups - 4:36
sit ups - 5:04
squats - 3:58 - gnarly cramps half way through squats, coulda been better

total - 22:24

21:10

push ups after pull ups was death.

esp because i used the Concept 2 Rower in the am that day

F/39/5'4"/124

Cruel and unusual punishment

33:20

m/23/170

well just got done with ranger school...first wod since...32:22...about twice as long as usual.

ranger school definitely gets you skinny and burns away all your muscle in the process. oh well, crossfit day 1 ...

F/115#/33

18:04
Jumping PUs
Modified push ups

M/22/23 GregAWu

As rx'd (anchored situps) - 21:08

Yo Bob in the river # 620, great effort, the best part is "I did it". Makes all the difference in the world when you can say that.
Roger Strand

25/m/157/5'8"
as rx'ed
17:29 (pr)

jeremy you have a new time to beat now!

CF Cobra!

M/38/188

Pullups: 8:30
Pushups: 3:54
Situps (on GHD to parallel): 5:06
Squats: 2:55

Total: 20:25

BW 70kg
17.25

Kipping Pull Ups
Push Ups
GH Sit Ups
Squats to Dynamax

m/39/5'4"/143

28:52

Improved from 44:27 on Apr 24, which was my first crack at Angie.

angie as rx'd
18:30

40/M/170/5'9

Two weeks doing CF. Very humbling.

Total time: 25.44

Form good on all. No support on situps. Great workout. Crossfit getting popular up here in Victoria BC.

Showed my daughters (6, 4) the video this afternoon. They talked about Kallista all day and at dinner. They just wanted to watch women do the Girls' WODs all night. Thanks for the inspiration.

CFE 500y TT swim this afternoon

WOD 26:04
Pull ups took forever
Rocked the rest, I think I even threw in a scream on my last squat!!!

37m/5'10"/178

Pull-ups were jumping.

Total time - 26:53

Pull-ups - 11:23
Push-ups - 7:10
Sit-ups - 4:06
Squats - 4:12

WU - 1200m run

100 pull ups = 10:55
100 push ups = 6:56
100 sit ups = 6:58
100 squats = 3:54

28:43 (new PR)

Next time: try Tabata pull ups

44/m/159#

24:20

4 minute improvement from 4/24.

29/m/187

24:02

26/M/6'2"/205

25:10 As rx'd

PR by 1:50!

M/27/#174/5'9"

subbed 50 pullups with gravitron #28 assist
Sit-ups with feet anchored

41:55

Pullups segment took 20min
**********
Kallista, that was awesome

Pullups: full extension to throat touching bar
Pushups: chest-on-deck to full extension
situps: unanchored on flat ground
squats: A-to-A

20:01

Almost 6 min faster than last time!

M/21/5'10/160

First time doing Angie.

Pullups royally screwed me.
Pullups: 70 as RXd, last 30 with gravitron
Everything else as RX'd.
Time: 43:50

Not cool.

48/M/213

39:21

12 minutes slower than my last Angie. I guess I am still week from my weird sickness.

CFWU 2x10 subbed knee ups for PU dips 8,4 unassisted

"Angie" puppy

30 Pull-ups (band Assisted)
30 Push-ups
30 Sit-ups
50 Squats

11:20

Kallista certainly lives up to her name (Kallista is Greek for "the most wonderful"). That performance makes it extra hard to wimp out of my workouts and make excuses. You're an inspiration, Kallista. Keep on doing it.

M 37 5'10" 150.5#

"Angie", as RXed:

49:20.76 (PR: prev - 55:08). Tore calluses off left hand at 72 pullups and right hand at 85, remembered a certain young lady dropping a barbell on her shins, and pushed through to finish the whole WOD. Ooh aah, make it hurt.

Drive on!

M/24/161/67"

17:02 in sets.

#388: Matt, I'm a Marine, too, and the only time I don't kip is on the PFT (physical fitness test). I have yet to suffer any pull-up related injuries, and I always get at least 20 dead-hang pullups when the need arises (exactly twice a year). Hope that helps.

Sammy W

M/21/160/5'7"

that has to be the best video i've ever seen.
great job Kallista!

anyways, angie as rx'd:
14:42 (PR)

MGySgt. USMC M/46/6'2"/202

As Rx'd with a little extra. I wore my 20 Lb weight vest for the duration.

Pull-Ups - 20 x 5 = 100

Push-Ups - 7 x 10= 70
6 x 5 = 30
Total = 100

Squats - 1 x 20 = 20
6 x 10 = 60
1 x 20 = 20
Total = 100

Total time including stopping to answer questions when asked what type of workout I was doing.
52 Minutes.

Here is my two cents Re: A "WOD" named Kallista
BW CJ x 30. Lets Rock - 3-2-1-Go. The bar is now raised, at least for me personally because I had a tough time doing the CJ x 30 @ 155 Lbs.

OooRahh CrossFit

Need to start getting back into X-fit took about 4 weeks off after my triathlon

Time HR Description
2:06 84 Subbed 35 WPU for 100 Pull-ups
2:40 124 60 Push-ups
5:03 113 100 Sit-ups
2:42 144 100 Squats
1:17 151 40 push-ups

15:32 & 161 Max HR

AM: 1+ hour rock climb

PM: 600 yd swim, then:

100 Pull-ups (Band Assisted; tore hand @ 85.)
100 Push-ups
100 Sit-ups (50 unanchored; 50 anchored)
100 Squats (butt to medball)

33:23

Maybe time would have been better if this hadn't followed the rock climbing? Oh well, it's my first Angie...good to have the benchmark.

F/29/5'9"/155

23:10 as Rx'd

slower than usual; took my sweet time through the pullups today, chest to the bar Fran gave me a massive blood blister below all my layers of callus, and really didn't want to rip that thing open today

14:58 as rx'd pr
27m/210/6'1

M/5'10"/175 lbs/ age 20

24:47 As Rx'd

F/30/126

29:02

As rx'd -anchored sit-ups

M/35/77kg

22:38

In order as Rx'd:
22:20

S/F
Katz

WOD done sa rxd in 23:01 mins

M/26/190

100 Pushups
100 Situps Anchored
100 Situps
100 Squats 135lbs

42:17

27min pullups kill me

Angie at Nightmare Gym- feet anchored for situps.

Jes- 15:02
JB- 14:42
Paul- 10:48

35:18

Half of that time on pull-ups, can't do unassisted just yet.

Worked on negative every other set, gravitron assisted every other set.

Shoulders still aching from the last WoD.
As Rx'd, but split into smaller rounds.

29:34

23:12

Still have pullup bar w/ no room to kip
Pullups with about best form i could manage in 10:58
Pushups took a little extra time, hand feels like something pulled from MA class

as rx'd,angie;15.39[pb by 1.14]
great vid!

1.25 mi run warm up
Angie as RX'd
12:09

38m/6'/188

21:21 as rx'd
pullups: hang-chest to bar

28m/70"/185

I"m new to cross fit and havent really got much out of it. I did Angie in about 14 minutes but still had energy so i worked my biceps as an add on. I've noticed a lot of deadlifts and was wondering when the WOD will include bis and tris?

As rx'd

Pull ups with fat bar.

Total time 33:23

24:36

19:32

50 ring pulls otherwise as Rx'd, ring pulls much harder then 100 kips 18:46 about 4 min slower then PR but 3 of those minutes added on because of ring pulls

Ian M/26/160/5'11

As Rx'd - sit ups anchored,
pull ups dead hang to chin kipped

34:06

Mike M/23/180/5'11

As Rx'd (except 55 pull-ups were jumping pull ups)

54:00

31/m/6'2"/205

Approximately 24:30 (accidentally stopped watch between pullups and pushups). Chin over bar only on pullups. Not bad, I did Nancy in 15:23 (PR) about 11 hours earlier.

Phil 4:13

Scaled to 65 each.
29:28

Tam
50 each
Minus the pull ups
11:44

27/m/6'0"/170

100 pullups (7:47)
100 pushups (3:45)
100 situps (3:30)
100 squats (3:02)

18:07 Total Time

Pull-ups were difficult due to the fact that I did them in a friend’s garage on the trusts (Plywood is no joke when doing pull-ups).

Still kinda new. I had no idea that we had to do all 100 in a row.I broke them up in to:
5 sets of 20
Pull ups---did jumping pu after 40
Sit up
Push up
Squats
17:01
will do all 100 in a row next time.

Still kinda new. I had no idea that we had to do all 100 in a row.I broke them up in to:
5 sets of 20
Pull ups---did jumping pu after 40
Sit up
Push up
Squats
17:01
will do all 100 in a row next time.

Sub'd:
As many cycles as I could get in 15 mins of:

5 Pushups

5 Situps

5 Squats

5 Pullups

Got 12 complete cycles, + 5 Pushups.

Hindered by waiting on others at the Pullup Bars.

Did this yesterday evening, the 1/2 Angie, in 15'18"....mostly jumping pull-ups with emphasis on the negative.

jumping pu
all sets broken
32:15

As RXed: 24:32

23/F/144

Pack: (50 of everything)

25:00 approximately

Took some time on the squats to try and fix the so-called 'butt wink' that I have recently noticed that I do! Otherwise time would have been faster. Pretty tired so took it a little easy. Sleeping in the humidity is rough!

23:28 as Rxed.
Pullups on Rings

26/m/198

all pullups assisted

30:44

25/M/175

56 Dead Hang PU/ 44 Assisted PU (110)
33:30

M/27/185

27:00

Pullups slowed me down. Lost most of the flesh from my hands. Very motivating workout.
MattJ

Angie (-)
100 Pullups (regular kip)
100 Pushups (fast, chest to deck)
100 Squats (full range, with heels,with arms in front squat position)
100 Sit-ups (anchored)

13:40 PR

Ripped left hand open at 4th & 5th finger.
Sets of 10 pullups, 10 pushups, 10 Squats. 3 sets of 5 at the end.
Sit ups in sets 3 sets of 20, then sets of 10.
Shook for 10 mins, no pukie.

f/25/107

27:10

31 second PR... I'll take it!

Really annoyed with pullups, my hands just hurt so much that after 30 it was agony! grrr. Need new hands.

If I could just tie myself onto the bar and not be limited by grip/hand issues I know I could half my time for pullups (they took me almost ELEVEN minutes!)

100 squats in about 2 minutes flat :)

m/37/175

24:58 (PR by about 1:30)

Pullups and pushups are still broken. Starting to work on that easy, Rob Miller-esque, swinging kip. Harder on my shoulders, but seems easier in a positive way than my natural frog kicking-style kip that just came outta me when I developed my kips. Next up: butterfly kips.

just when I was making a lot of progress....humbled again

38:13 - pullups took too long (~18min)

Beautiful video!
Another example of superhuman performance that takes place at Crossfit gyms across the world on a regular basis. Crossfit empowers people to go beyond themselves to achieve their goals. That Kallista has embraced this at such a young age is truly inspiring.

1st time with Angie
just under 31 minutes

Teri f/35/150/5'7

Still need slight toe-touch assist on pull-ups, but worked hard on getting chest to bar on most (as best I could on an angled split bar). While the swing wasn't there, I worked on kipping legs up each time. Not quite full ROM on push-ups. Chest didn't touch ground, but locked to full plank each time. Anchored sit-ups and hip below parallel squats.

23:15

Todd m/35/160/5'10

Kipping pull-ups, chest to ground push-ups, anchored sit-ups, and hip below parallel squats.

22:45

We know our kip is improving, as it was MUCH harder to do the sit-ups than previously.

Kallista, your performance was totally inspiring!! Please post MORE games footage!! Can't get enough of it.

Gotta love CrossFit

I haven't hardly worked out at all in the last six months, and started up about a month ago. I've lost about five pounds, see an amazing difference, but most importantly feel such a difference in any kind of endurance thing, running, climbing, etc.

M/23/185/5'9"

Did "Angie" two weeks ago got 35:00

Did it yesterday with 29:40

And this time I didn't immediately take a nap!

The frustrating part was on about pullup 97 all my callouses ripped off! The last three were killer!

As rx'd + 900 meters row, 27 minutes

19/202/m

substituted lat pulldowns for pulls ups. angie was first wod. ever.

30:01

CFWUx1
C&J 155 7:33
Angie 50 reps each 8:32 Chest to bar pu

28:02

That's a HUGE PR for me, first time I've ever completed Angie. Still can't do pull ups, yet, so I did pulldowns at about 30% bw. But about halfway through my forearms are screaming. Is that normal or am I doing something wrong? Everything else just causes that wonderful muscle fatigue that seems normal but the forearms thing has me baffled. And today while other muscles are sore those are fine. Go figure.

pull - 7:38
push - 3:26
sit - 4:41
squat - 2:48

Total - 18:35

28:50 I only did 50 pull-ups. Still working on those! I'll get'em!

13:04

Jumping pullups and knee pushups (full ROM).

Going to try real pushups for at least the first 50 next time.
And one day I'll be able to do real pullups...

One month into Crossfit and I'm addicted already!!

26:30 First time I've ever tried any sort of Crossfit exercise! Pretty good considering the pull-up was the bulk of the time.

m/27/225

I was short on time so I didn't think I'd be able to finish, so I changed it up a bit. I did 10 reps of each and the plan was to do as many rounds as I could in the 20 min. that I had to work with. I did all 10 rounds in 14:44. I know this isn't the same, but I was surprised I finished. Jumping pull ups throughout. Not quite there yet on the kipping pull ups, hopefully the stud bar I ordered will help me to develop my pullup.

35/f/160

75 pullups (blue band)
50 abmat/ 50 regular situps

35:32

MAWL

A - 23:27 (jumping PUs)

M - 28:23 Rx'd
11:30 Pull-ups
19:00 Push-ups (died on these today for some reason)
23:30 Sit-ups
28:23 squats

21:50 as rx'd
previous: 16:34 (didn't do events sequentially)

m//30/182

Mostly jumping PU's

23:58

M/43/70"/150#

First full Angie (did half once before) 35:00

Pulls 12:06
Pushups 6:02
Situps 10:58
Squats 6:54

Hands/forearms starting tingling during the last half of the situps (never had that happen before).

Dizzy several times during squats so I had to take breaks. Usually can power through 100 straight in about 80 seconds.

Most room for improvement on situps - still my weakness.

as rx'd except had to do some kipping pullups after the 50 mark but got a time of 15:57

As rx'd 29:01

First week of Crossfit (Started Mon), def harder than I expected!

Roger in post #643.

For as much as I wanted to puke last night.... I feel great today.

Thanks.

Scaled to 50 reps of each.

Time: 11:24

M/33/197/6'0"

1 mile run w/u: 7:14

As rx'd:
16:30

24:57

What an amazing video. My girls (7 & 9) loved watching it too. Thanks for being a great inspiration Kallista!

"Angie" - 21:48

M/31/6'1"/220

My first full Angie. I did jumping pull-ups though.

28:15

Second Angie, great improvement.....dropped 7 minutes and did all 100 pull ups (although there were a lot of jumpers).....25:20

As rx'd: 12:55, new PR!
And great job to everyone at the Games!
M/28/150

33yom/170/6'0"

As rx'd - 29:30. More than 5 mins off my previous 22:50 after taking 6 days off and eating 4th of July fare (basically anything i could get my hands on) and drinking too much.

no warmup, road my bike to/from work then over to baseball game after workout
23:55
10x10 (alternating with Matt)
30-20-15-15-10-10
15-15-8x10
100 (pause for one deep breath every 5 reps, legs were tired from all the cycling lately)

Matt: 27:33

36 M 168#

Angie as rx'd

14:53 (PR)

as rx'd:

22:28

definitely not a PR!

M/32/197

wu: 800m run, 2x3 Hang Clean #135

subbed 50 lunges for last 50 squats

Strict pullups instead of kipping:
33:40
The first 20+ minutes were spent on pullups.

CFWU (5 pull-ups per round)

19:52 (kipping pull-ups, unanchored sit-ups)

M/28/218

First Angie:

Sub 80 jumping pullups
the rest as RX'd
23:50

10:04 rx'd

22:40 as Rx'd unanchored sit-ups

Pull-ups ate up the time

M/35/200/6'

30/m/195

22:16 as rx'd.

pr... 8:02/6:33/3:59/3:41. can still be a lot faster i think.

Age 36
BW 150#

As rx'd:

16:01

50 pu.
situps unanchored.

32 mins

I just jumped back into CrossFit today after 2-3 months off doing nothing but running and kettlebells. I suppose I must not have been doing the cardio right, but I was picking up lots of functional strength in a hurry. Too much mass anyway. I do notice the squats being much easier and painless now due to the KB lifting. Anyhow, here it goes:

23/m/252#/78"
14:49 Angie (except last 25 pullups)

Round 1:
15 pullups, 30 pushups, 30 situps, 30 squats
Round 2:
10 pullups, 20 pushups, 20 situps, 20 squats
Round 3: (started jumping pullups toward the end of this round)
10 pullups, 20 pushups, 20 situps, 20 squats
Round 4:
5 pullups, 15 pushups, 5 pullups, 15 situps, 5 pullups, 15 squats
Round 5:
10 pullups, 15 pushups, 10 pullups, 15 situps, 15 squats, 5 pullups

m/47/175

21:21 as req'd

3 mile run (in place of CFWU)

As rx'd save for the pull ups, 20 dead hangs and then I did the rest jumping...

29:00

The weekend was amazing, watching Kalista's performance was one of the most awe inspiring demonstrations of heart, courage and strength I have EVER witnessed.

I am humbled, stunned and re-motivated in both my training and my coaching.

30:52 as RX. Pull grip was the limiter..very hot & humid (done outside). Used leather gloves for pulls.

1:08 Improvement over 4/24

28:16 as rx'd

23/m/180

My arms felt like they were going to explode during the pull-ups but I've scaled Angie the couple other times I've done it and I promised myself I would finish it regardless of time today.

As Rx'd
43:55

23:55

100 Ring Pullups, then
100 full Pushups, then
100 situps, then
100 Air Squat all the way down.

m/33/6'/195

As rx'd 24:02. Still not really pushing it too much. I need to attack this next time. I want sub-20.

m/36/5'8"/215#

CFWUx3

Angie as rx'ed
100 pullups (kipping)
100 pushups
100 situps
100 squats

31:57 (PR, exactly 1 min faster than last time...I will take it!)

Kallista - Fantastic work. Young women like you are terrific role models for girls like my six year old daughter. I love being able to show her movies of other physically fit women to give her something to aspire to. Keep up the good work.

15:15 as rx'd

15:15 as Rx'd

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

did a kb workout

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

Had to search to find this one in my history.
Only time done full was with jumping pulls.
Did half in 8m30s.

today broken Angie two 50s
first 50 7m40s reset timer for different interval then
second 50 10m including break to reset interval.

Hands felt good with just chalk and thumb over the bar.

40/m/186

19.5 mins Rx'd (anchored situps)

32yom@195lbs
15:38 as rx'ed

Rest Week

60 of each, not 100 (sit ups ununanchored)
At easier pace: 15:36

19/m/180

as rx'd 27:05

oops...realized after workout that i was supposed to go through each in order...Ignorance is NOT bliss though...still tore up hands on the playground monkeybars & no chalk...I hear dime-sized blood blisters are in style though..
(Kinda Angie)
*Kipping pullups (about 50 made it to chest, the rest were just chin clearing bar) - *Push-ups (chest within 3" of ground) - *Unanchored Bent-knee Situps - *Full Squats
100 each, broken into something resembling sets.
33:34
f/5'8"/140/old enough to know you shouldn't pop blood blisters

18mins

"Angie"
Pullups were 1st 40 were kipping, then jumping sometimes in sets of 3

everything else as rx'd

24:28

13:05

10 sets of 10. I'll get 12 next time. . .

As Rx'd, unanchored situps:

Pullups: 8:56
Pushups: 6:20
Situps: 4:20
Squats: 3:14

Total: 22:50

age 18 bw 170
18:57 as rx'd
my pr is 15:40

The sit-ups hurt the most--interfered with the kp-ups. I liked this one.

as rx'd
with
broken sets
14:18

21:44 as rx'd

#683, Mike T....Hilarious!

#189, Bill Patton...Why don't we see any of the 8,9,10, minute Angie guys posting on this site?

M/31/170
first time doing Angie ... 30:06 as Rx'd... humbled to say the least

m/27/170#/5'9"

25:41 as rx'd

angie ~29 min

first time

too much resting, need to anchor feet next time

As Rx'd 38:10

M 35/226

21:21

m/31/145

18:59 (pr)

21:6 last time

28/m/5'10/180

CFWU x 3 (everything 10 reps except for Pull-ups, 5 reps)

Angie as Rx'd (HOLY CRAP I could only due 1 pull-up in January, Crossfit works. I love it!!)
100 Pullups: 13:25
100 Pushups: 4:01 (that impressed me. did 45 straight and then it was all downhill from there)
100 Situps: 5:03 (not sure what happened there)
100 Squats: 3:38

Total: 26:08 = Laid on the ground for about 10 minutes to recover

Pullups: 13:25
+ Everything Else: 12:41
= Lots of room for improvement!

17:41 (PR!)

M/29/6'6"/220

22:57 as Rx'd

Notes to self for next Angie... hopefully you've improved your kipping pullup because you had to start using the Gravitron at 50. It took 14 minutes to finish the pullups... That was pathetic. You broke up the final 40 pushups into 5 reps w/ a 5-second pause between each... because you're weak. haha... jerk.

21:44 PR! All the pushup work is starting to pay off.

First time doing this one, asskicker.

As Rx'd

For the situps, I did GHD to floor, which was...difficult.

30:41

Was stuck at the in-laws with nowhere to do pullups.

100 pushups, 4:30
100 squats, 2:35
100 situps, 4:25
With a bit of rest in between exercises, 11:55 total.

6'4", 215, 34yo.

Day late and nothing to crow about. Hopefully I can look back at this and see my improvement.

60 pullups (25 clean)
60 Pushups (40 clean)
60 Situps
60 Squats

21 minutes

Did a day late, after Crossfit Total at lunch.

14:34 100 pullups
24:33 100 pushups
34:30 100 situps (actually 35 knees-to-elbows and 65 situps)
37:00 100 squats

Sets of 3 on pullups and pushups with 10 second rests in between. Form was solid: full extension and up to chest on pullups, fists and full shoulder extension on pushups. Squats were on my usual pace, 1.5 seconds each, but I was tired after maxing deadlifts and squats at lunch.

37/m/205

As rx'ed 24:13
Kallista, wish I had half the heart you have shown.

DONE JULY 9

bw-192.5

Angie-modified into groups of pulls, pushes, sits and squats rather then straight through
1. 20, 20, 20, 20
2. 20, 20, 25, 30
3. 15, 20, 20, 25
4. 10, 20, 35, 25
5. 10, 10
6. 15, 10
7. 10

23:37 total

Is it permissable to perform 10 reps of each exercise for 10 rounds? i.e. 10 rounds of: 10 pull-ups, 10 push-ups, 10 sit-ups, 10 squats

Kalista,
You are one amazing woman! This video made me so choked up that my son had to console me! Your drive, focus and determination to succeed is breathtaking. Like I said when I met you at the games - you ARE my hero!!

M/24/180

24:16 rx'd

M/5'10"/175 lbs/ age 20

24:49 as Rx'd

..ripp

29 yom, 180 lbs

21:32 as rx'd

one minute slower than last time

Im really getting faster at all my WODs
This was the best angie Ive ever done
15:39
ten sets of 10 each
Ive tried so many different ways, this is the best, it gives your back a rest until the next set of pullups.

AKA Tito

didn't have any equipment today so did 3/4 workout without timer. Took about 9 minutes.

100 Pushups, 100 situps, 100 squats
went swimming with kids... i'm on vacation! :)

15:59
last time 19:07

sub'd rowing for pullups and calories for reps. Way easier than pullups. I've got to get a pullup bar for my garage.

22:23

16:34
didnt feel like I was going for record time. But afterwards I felt wrecked!

20:30

completed on 9 Jul 08

23:03

1st 50 pullups kipping / 2nd 50 jumping
1st 50 pushups normal / 2nd 50 on knees
situps & squats as RX'd

SLIGHT improvement from 23:15… but could’ve pushed harder...

time 40 min

m/27/5'4"/214#

as rx'd (sit-ups anchored)

24:18

compared to 080424:

42:15 with jumping pull-ups

That improvement speaks for itself. Crossfit is amazing.

I just watched the video of Kallista. I am truly amazed... and only 14 years old! Very inspirational.

M50/170

14:10

Partitioned

4 x 20pu/20pushups/20ghd situps/25 squats
1 x 20pu/pushups/20 ghd situps

16:09

Tim and Andy

Tim as Rx'd
29:53 (PR by 1:06 and 60 pull-ups)

Andy
Subbed jumping pull-ups
36:18

46.39 First CrossFit wod ever. Routine weight training doesn't hold a candle to this. Immediately hooked myself and three friends.

m/25/6'3"/206

as rxd 27:35

i did wod for 080702 yesterday
Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

CFWU 10 x 3

57:32

39m220

52min

29min pull, 10min push, 7min su, 6min squat

52 mins
Pullups - CW70
Girl pushups :(
sit-ups
squats (10 were overhead with 8 lb bar)

31:16

f/39/118

29:13

as rxd

26.31

M/31/203

29:12, but there is a caveat to that.

I did 50 before I moved on. In between sets I performed 100 jumps with a jump rope. So I did 50 pullups than 100 jumps. 50 pushups, than 100 jumps....etc. Two rounds. Than I ran 1.5 miles in 10:19.

My first ANGIE, puuh!!

50 pullups with body weight, the rest with gravitron. The pullups took me almost 25 minutes.

Totl time 45.40

18:29

37 minutes - felt loads stronger than last time. All chin ups done without assistance and did 100 squats in one go.

I did 10-10s in 29 minues

Karri did a half load and doorway pullups.

Rx'd
Ring push ups 20:35

M/32/190

As Rx (Sets of 10 Pullup, 20 Pushup, 20 situp, 30 Squat)

16:06

18.01

PR by 17 seconds

Was shooting for under 18

All done:-) pull ups are getting easier and easier. My last time was 17:40:-)

16:30min!!!!! HAPPY:-)

m/28/158

WU Joint Mobility and Stretching - 10 minutes

100 pullups on door - 12:15
100 pushups - 5:00
100 situps - 6:00
100 air squats - 2:00

25:15

Not my best...the door pullups kinda killed my time.

BrandX Pack Scale WOD ~ 75 reps of each

Rounds of 25

Time ~ 18:30

M/30/148

Did this last night.
CFWU (light on pullups)

22:20. PR by 5:40. Could have been faster but my hands were killing me during the pullups. I need to get some grips or something.

MBK

24:20 as rxd.

Flew thru the situps & squats.
Pullups took half the time, and situps took longer than I expected as well.

165/29/m/5.9

Did this workout for the 1st time and did it in 22.58. Watched form instead of time.

Did this workout for the 1st time and did it in 22.58. Watched form instead of time.

I did it! Kind of. I split up and rotated all the exercises, but got through 100 of each, plus four x 400m, in 55 minutes.

But a hundred pullups, and any speed, is a PR.

M/44/72kgs

M/35/172
Bozeman, MT

2x50
27:30

as rx'd 21:11 CTB pull-ups

22:00

Age 36
BW 186

CFWU 2x15

23:33 as Rx'd.

26/m/155

16:42

I felt really good on this one. Wasn't destroyed at the end, but it did hurt in the legs, haha. Cobra!!!

30:07
Pull ups to chest on taped bar alternating grips -- a lot slower
Abmat sit ups feet unanchored -- a lot slower than normal situps anchored
On base at lunch ~90deg
Been a while since last Angie -- previous PR ~20:04 with chinups and feet anchored

25/m/175
13:00

3 minutes faster than last time :)

38:05

m/33/218/6"0

As Rx'ed in 25:16 (new PR)

previous best was 26:05.

Did the pull ups in about 8:58

9/5/6/3 = 23:00

M 33/181/6’2.5”

Angie as RX’s 13:54 (PR by 1 sec :)

Did this already on July 2nd after
CFWU (10) X 3, 9:30
BWU x 1

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Angie

* 100 Pull-ups 4:50 (4:50) 10+10+8+7+5+5+5+5+5+5+5...4s and 3s till 100
* 100 Push-ups 7:30 (2:40) 25+10+10+10+10... roughly 8-6ses to 100
* 100 Sit-ups 11:50 (4:20) 12+10+8+... god awful 5-2s to finish, worst abs ever.
* 100 Squats 13:54 (2:04) 10+15+10+10+10+10...roughly 8-6ses to 100

Hit a complete wall on the abs. Bizarre. Last time I did Angie on April 24th I did the abs in about 3:30. I love this WOD, and this leaves good room for improvement.

As rx'd M/38/190

12:20

scaled to 75 of each

25:45
pullups took forever but I
should have just gone for the 100 as RX'd
less wuss next time
was surprised that the abmat situps took me so long

10th July, 2008

32:45

completely forgot to post. has been a while, and it's obvious

100 ring rows
100 push ups (knees)
100 sit ups
100 squats

around 32:00

I can really start to feel a difference in strength and it's truly impresive!! I used to be able to just knock out 12 pullups today my first pullups I banged out 25 with no prob!! I am only about 1 1/2 months in and still don't have all the proper equipment but I make it do what it do!!! First WOD of this nature that I came in under 30minutes and I am very pleased with my progress! CROSSFIT's da SHYT!!!!!

29:12

I'm behind a few days.

M/34/5'6"/185

25 kipping pullups (5 at a time), rest were jumping (subbed 3 to 1 for total of 225)
100 push ups
100 sit ups
100 squats

All sets broken.

38:40

Still sucking on my pull ups...

27:26

14 strict, the rest jumping.

as r'xd for the rest.

As Rx'd. 34:27! Fired up about that as it is 10 min faster than my previous time. Wore out but feel great! Hand grip was an issue this time on the pull-ups. I'm not sure what the issue was. I did them on the smaller diameter bar as it was open at the time I needed to start and that may have had something to do with it. I think I could have cut the time even further if I had been able to hold the bar for more reps. Did half the pull-ups with an over hand grip and half with an underhand grip.

as rX'd 16:30

Kelly G:

sub 80# assist PU
sub knee PUs

38:57

Kevin L:

sub 140# assist PU

32:25

Mike F:

as rx'd

24:44

David H:

sub 80# assist PU
squats with ball behind back

26:34

Amanda B:

sub 70# assist PU
sub knee PU

36:34

as Rx'd
21:48

15:31

21:29

previous = 22:17
previous = 21:19
previous = 21:15
previous = 24:20
previous = 19:02
previous = 21:33
previous = 25:25

7/8/08 - 23:59; As Rx'd. (Situps - 40GHD, 60 feet anchored, no abmat)
4/25/08 - 27:34 (pull-9:21, push-7:48, Sit (abmat feet butterfly) 7:56, squat 2:28)
3/5/08 - 28:18 - new PR,everything as Rx'd.(situps butterfly ABMAT)
12/11/07 - 32:30, Pullups took longest, pushups second, Situps were feet achored everything I could muster

Got 14.27 for this one, but ripped the hell out of my hands

Kallista you are truly inspirational. We have 3 girls 8, 4, 1 and I hope we can help them develop that inner drive that you portray. You Go Girl!!!

Charity-
Angie w/ CF games standard PLU's, Squats deeper than parallel w/o ball.
18:33

Jeff @ home
Games style pull ups (8:15- almost twice as long as normal)
Unanchored abmat sit ups.
Deep squats
19:26

Angie--first CFT workout--28:55yo male, 5 feet 10, 190--acceptable?

32:45

As rx'd: 21:25 - PR by almost six minutes.

Butterfly abmat situps, squats to a dynamax ball.

36 minutes. 49 years old and the first attempt. Elite athlete here I come.

31/m/190

Had to do pull ups more like inverted rows on a desk in the hotel room. Running times went like this:

Pull ups: 12:00
Push ups: 18:03
Sit ups: 23:25
Squats : 27:42 - Total

35:36 as rx'd.

Jennie: 27 F 160# 5'9"
"Angie"

Time= 26:06

19:43

28:50 (25:30 previous)

Time went up, but all situps were GHD. did 50 GHD and 50 on ball last time.

pullups continue to get faster, about 10:30 this time compared to 12+ previous.

CFWU
90# assist on pullups and dips
situps to 20 degrees below horizontal

WOD
100 pullups 120# assist
100 pushups
100 situps to 20 degrees below horizontal
100 squats

39:37 - PR by 2:19 over 080301

11/07/08
M/32/75kg
Angie (strict, anchored sit-ups)
20:52
Pull-ups took over 8 minutes (disappointing)
Push-ups completed inside 14 minutes
Improvement on last time (23:26 on 30/04/08)

Oh yeah forgot to post my time - idiot.

100 Pull Up (20, 10, 5s)
100 Push Ups (50, 50)
100 Squats (60, 40)
100 Sit Ups

31:37, pull ups took the longest, those 100 almost smoked me.

as rx'd:

25.18

pull ups-11.30
pu-5.00
su-6.00
sq-2.18

Nic - 19:56, as rx'd
Katie - 25:00ish (watch problems), 20 band PU
rest jumping

23/m/195lbs.
angie
100-pull ups (ctb)
100- push ups
100- sit ups
100- squats
time: 23:48

27:10

Rest week

m/30/230

33 min
(last 60 pullups with 70 lb of help)

M/24/194

18:05 as Rx'd (PR by 2:25)
Kallista: badass

36:48 new pr

29/5'6"/163#

Starting to get back into the full swing of CF after a couple of months off. Those couple of months took their toll. Did mini running Angie.

100 Pull-ups - 7:45
800M run - 4:34
100 push-ups - 6:22
800M run - 4:22
100 sit-ups - 4:13
800M run - 4:15
100 squats - 4:08
800M run - 4:23

Total: 40:05 (includes about 30 second transition at the start of all events except first for time to run to treadmill)

Kalista - Great work. Is your dad's name John by chance?

Angie was a lot harder then I remember...

Pull-ups 11:34
Push-ups 10:52
Sit-ups 6:35
Squats 2:50
________________
Total 31:51

those pullups were tough -had to break this one down to sets:
Pull Ups -10x10 for 100

Push Ups -20x5, then 10x5 for 150 each.
Sit Ups - " "
Squats - " "

total time: 31:15

I haven't gotten those pull ups to the new standard YET...we'll get there ;)

M/48/185

As Rx'd straight sets 14:27

As Rx'd 20:46

27 minutes (PR over 30min)

28/m/150

27:45 As Rx'd

19:17

CFWU x 3

Angie as RX'd 13:41

PR for me on this, crank out squats better next time, I hit cruise control after the intensity of pull-ups and push-ups.

(done 7/10)
50% Angie in 19:33...155/171
50 ea: kipping pull-ups/push-ups/anchored sit-ups/squats
Been averaging about 1-2 WODs/week for a while, so scaling it back for now.

20080711 1700
1 km row in 4:12.4, CFWU 15 x 3 (5 x 3 PU, 10 x 3 ring dips)
WOD080708: Angie: 100 PU, 100 Push Ups, 100 SU, 100 Squats; did 60 PU then 40 jumping PUs, otherwise as rx’d in 33:45...my rack was all wobbly following a move to uneven ground and could kip out more than 2 in a row (sucked)

13:34

Sorry I am a couple days behind

20:35

7 minutes off my last Angie!

m/35/235/72in
as rx'd 24:54

24:00

broke it into 10x4x10 because was doing pullups on 3" tree branch, very hard to grip

as rx'd 34:55

Cant believe i actually finished

m/26/170

first angie

22.25

cfwux2 scaled push ups, pull ups

angie

33:55

all pullups kipping broken 10's, 5's and 3's
push ups broken 15, 10's and 5's
situps broken 20, 10's 7's and 8's
body squats broken 30, 10's

pullups took about 17 minutes then 17 minutes to do other three.

48/m/183 from france (alone ?)

about 45:00
need improve PU, I haven't got the kipping PU, about 30:00
so scaled Pullups : 5*10 with gravitron-15kg, 5*10 as rx'd

20 PUs / 80 PUs w/ 40 lbs assist
otherwise as rx'ed

38:20

40/M/164

Last x did 50 pulls, and went to knees on pushups after 55. This time:

As Rx'd
37:04

Pushups went to sets of 5 after first 25

22:53

PR by about 1 min...totally spent

100 jumping pullups - did 63, then moved up a step in 12.45
100 pullups - some with knees on ground. about 10 minutes
100 situps - used arms to help. about 7.30
100 squats - 5 minutes
total time of 35.29

I did not keep track on how long it took to do each one but finishing time I kept.

Did 50 Pull's then
did 55 push up went back and did
25 pull's
then finished push up
then finished pull's I had about 45 Neg's

Then did 60 sits then went into squats
didnt 75 squats got light headed

then finished sits and squats

took me 1 hour 45 mins pull up took me forever

31/m/197

29:40

Pullups took half of that...

CFWU

As Rx'd:

24:33 (PR by 1:22)

Pushups and Situps slow me down. Did pullups in about 8 min, and squats in about 2:30. I'm just not built for situps...

50 pullups rest as rxed 35:02

M/44/6ft/220#

Did as 2 rounds of 50: 20:06 ouch.

Regular pullups, not chest-to-bar.

M/23/155/17:42

40% Angie. 40 of each. First workout since 1st July due to illness. Not yet 100%. 13.5 mins. Was aiming at 60 but pull-ups just weren't going to happen. Down to singles and doubles pretty quickly.

50 of each
feeling weak
11.12

100 pull ups: 10:13
100 push ups: 15:15
100 sit ups: 20:30
100 squats: 23:37

23:37

Kallista, You Rock!

M/39/185

A few days late, but decided I needed an all-round body shocker to shake me out of my two-week vacation torpor.

18:20 (pr by more than a minute)

More better faster

prev PR 18:23
new PR 17:52

19:54
wu=20 min interval lvl 8 till last 5 mins then level 10, end with manual point 10 for 5 min, ride bike to 10th st, then angie. alternated pu/chinup, situps slowwww too

37 Minutes

sets of 10 pull-ups 100lb assist
50 strict pushups 50 three point pushups (no break)
70 situps then sets of 10 til 100
60 squats then sets of 10 til 100

41/M/170#

-did a bunch of pullups yesterday, so that really hammered my pullup split:

21:40

Age 52/BW 250# done after the 30 minute workout of 7/12/08, "ANGIE" 29:17, Pullups jumped, done outside at the playground. Tris and legs are fried.

At work 24:03, which was about 2 minutes faster than last time I did this.

29:58
Pull ups – 14:51
Push ups – 5:54
Sit ups – 6:43
Squats – 2:29

This girl was truly inspiring. Gave me alot of extra motivation that will go along way.

M/36/140
@ home, Avery was my timer, Pull-Ups done with varying grips, push-ups were perfect and biggest weakness, sit-ups UA on garage floor, 17:29. PR by 1:02.

as rx'd:
17:55 pr

13:24

last time 13:38

15:42
as Rx'd

PU: 6:04
PU: 4:01
SU: 3:06
SQ: 2:31

AL: 18:53
Ryan: 25:34
Taylor: 25:00
Jan-Michael: 20:05

27:26,

15:20

pullups in 8 mins (30 kipping, 70 dead hang with side grip)

2008-04-24
36m/6'1"/201
33:00 total
pull-ups: 100 x jumping

This time:
2008-07-14
26:16
pull-ups: 100 x kipping

34M180
57:30
(pullups 20 17 13 12 10 10 10 8)!

35F
43:00 (ring rows, 1/2 assisted pushups, 1/2 regular)

Tom
40:00 (some pullups, mostly ring rows.)

M/23/5'11"/181

As rx'd except only 75 pullups :( 50 dead 25 jumping

18:10

pushups 50-25-15-10
situps 50-25-25
squats 30-20-15-15-20 (wasn't going to take no for an answer that last set)
pullups 10-7-5-5-5-5-5-5-5-3 then 10-8-7 for jumping

M/23/5'11"/181

As rx'd except only 75 pullups :( 50 dead 25 jumping

18:10

pushups 50-25-15-10
situps 50-25-25
squats 30-20-15-15-20 (wasn't going to take no for an answer that last set)
pullups 10-7-5-5-5-5-5-5-5-3 then 10-8-7 for jumping

as rx'd 40:49
not what i'd hoped for

Angie

27:03

50 Kipping/50 assisted PU, all else as Rx'd

100 pullups - 15:53mins
100 pushups - 21: 53
100 situps - 24:57
100 squats - 27:06

Total time - 27:06

M 23/6'3/223

As Rx'd

24:10

23 min

J -
40 pull ups
40 push ups
100 sit ups
100 squats
10 pull ups
15 push ups

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

22.25 as rx'd

30/M/180

posting results for posterity. coming off illness: 22:08.

M/6'1"/215

as rx'd: 24:32

35:00

Done on 7/15/08. as rx'd 28:00. No sleep last night. slept all day. it was a bitch!

WU
25:30 split all in sets of 10. Not sure that is allowed.
M/47/192#/72"

M/29/154

16:59.

Kept hands on chest for situps, which were anchored.

-D.

25.41 with bar pu and lat pulls for pullups at 60#

Previous time 26 min 10 sec with gravitron at 125#

28:30
6'3/250/M Rx'd
The chins take me forever first time doing all chins as Rx'd. Everything else I did in a few minutes total. Mixed between ring and regulars pull ups. Really starting to Kip which helps big time!

M/38yoa/157lbs.
WOD: as rx'd - 18:30

WU: x-c run a few miles
WOD: 19:29

Notes: last time 15:01. BUT I was doing shelf Pulls (back of stairs, sets of 5) and I'm straightening may arms all the way on pulls and pushs.

18:56

pull-ups: 11:00 (10:23 last time)
push-ups: 7:34 (6:27 last time)
sit-ups: 3:24 (2:51 last time; slot 2 on incline)
squats: 3:22 (3:21 last time)
TOTAL = 25:20 (23:02 last time)
-stopped watch between exercises to move to new station

37 minutes
pull-ups had 100lb assist

07/15

30:20

Greg's warm up

Time as rex'd

16.27

the same time as last time..

Did this one at seven o'clock in teh morning with only a bisquit as breakfast.. I felt the fatique real soon :(

25/m/5'8"/175

got through 40 pull ups, looked down, and the callouses on the right hand were bleeding profusely, so that was the end.

Did this instead of WOD of today.

9/4/6/3 = 22:00

Full Angie, unassisted sit-ups

M/23/6'2"/203

20:50

EJEJJJEJEJEEEEJJEJEJEJJEEJEEJJJJEJEJEJEJE
M/35/170
26:28
AS RXED FAR FROM PR

33:31
Pull-ups on gravitron with 100#

18:50 as Rx'd

Pull ups done as horizontal pull up/rows with body weight

M/154/5'8"/28 yrs

As Rx'd

19.49.

1st time attempting 'Angie'

27/m/235

Subbed 115lb pulldowns for pullups

19:35

:35 sec slower than last time, gym was crowded, had to wait for turtles to move

100 Total Gym Pull Ups (Aprox. 107 lbs.)
100 Push Ups
100 Squats
100 Sit Ups

39:34

Angie
30:25

44/m/166

Pull Ups....9:12
Push Ups....4:08
Sit Ups.....5:36
Squats......2:24

21:20, minute and a half off PR, deterioration over past 6 weeks, with two week vacations, and 5 and 4 day breaks. Need to work out more on vacations.

22/m/190

21:34
26 seconds slower than last time (PR)

31/m/185cm/80kg
26:44

boots, utes, flak

TIME - 22:01

26.22

Pullups were deadhangs, then kips, then jumping

cfwu x 1
wod
subd situps for leg raises lying on ground w swiss ball btwn legs
22:24

1k run to warm up
gravitron pu's
kneeling push ups

35" - in Beijing

f/38/5'5"/148

24:29

70# assisted pull-ups on gravitron

Age: 27
BW: 243lbs

13:58 kipping PU's but otherwise as rx'd.

44:31

21.m.137.65"

as rx'd
22:01

last time
27:04:43 *but with strict

m/21/145/5'10"

50 x pull up/push up/sit up/squats

time - 12:48

m/22/6'/189

Angie, Rx'd, 17:40

Sit-ups were on the ground with heels hooked over the bottom of a press-squat stand.

As Rx

I couldn't do all of the pull ups in a time efficient manner so I mixed it up a little.

Warm Up/Cool down: Rode my bike to the gym 14 miles.

10 Pullups
25 Pushups
10 Pullups
25 Pushups
10 Pullups
25 Pushups
10 Pullups
25 Pushups
10 Pullups
25 Situps
10 Pullups
25 Situps
10 Pullups
25 Situps

Well you get the idea...I just kept this rotation up til all reps were complete to keep the intensity very high! I just wish I would have remembered to start my watch!

Good luck tomorrow!

00000000000000000000000
30/m/165/5'6"
20:31 - had to use a telphone pole for pullups
sub crunches

yesterday - Nate
12 rds +1 MU

23:20

14 Male 9th grade 5'4 102 pounds
50 full pushups 50 knee pushups
100 squats with 20 pound bar
100 situps
100 ring pullups off heels

14 Male 9th grade 5'4 102 pounds
50 full pushups 50 knee pushups
100 squats with 20 pound bar
100 situps
100 ring pullups off heels

Did 1/2 angie

Steve
M/46/170

23 minutes

Last time 22:13

as rx'd
12:52
25/m/200

m/34/5'9/173

Charlotte warmup. Superman - 1. Burgener
23:26
Pullups:20,8,7,5,7,4,4,2,7,6,4,3,6,3,4,3,3,4
Pushups:20,15,5,10,10,10,10,10,10
Situps:75,25
Squats:75,25
Did pullups & pushups together. Situps & squats alone.
Pullups: Tech not real good here. Head not going between shoulder well on kip.
Squats: Slower, steady pace. Try going a little faster to improve time next time.
4-24:25:45
3-1:23:50
PU: 4-24:20,8,6,6,5 for remaining sets
3-1:15,7,14 sets of 5, 2 sets of 4.

Pushups: 4-24:25,12,10,10,10,10,10,13
3-125,20,10,10,10,7,8

Situps:4-24:75,25
3-1:40,20,20,10,10

Squats:4-24:30,20,10,10,10,12,8
3-1:50,20,30 (Not fast pace on last 30, but did unbroken.)

29/m/170

1833 as rxd

short of my pr (1755)
Blame game on the year end party last night.

FSJ rhinos

i did a mix of everything, rotated sets between all 4 at once.. final time was 11:05

(21 male, 210 pounds)