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.