September 26, 2009
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Compare to 090419.
Operation Phoenix: Fort Leonard Wood - video [wmv] [mov]
Dr. Barry Sears on Performance, CrossFit Journal Preview - video [wmv] [mov]
Posted by lauren at September 26, 2009 8:01 AM
Fight Gone Bad 4 is tomorrow morning! if you haven't read up on it please do!
I can't wait!
oh no! i havent even done the workout yet and i am so excited for this one. Angie seems like a tough cookie!
Will do this tomorrow at the fire station and hope for a PR with all my pull up and push up work lately.
Angie is a good one. Looking for a new PR (23 mins).
Unfortunately it is raining and the pull-up bars will be wet.
1, 2, 3 GO!
Good ol' ft. lost-in-the-woods...home sweet home! Especially in the summer time.
oh joy! on the road again tomorrow, so this is a perfect one for it (low equipment requirements)
link boroke to OP Phoenix
Waiting to see the video for our heroes
"Angie" is one of my favorites!
She'll have to wait until FGB IV is over though...maybe on Sunday depending on the WOD or on rest day Monday.
Those participating in FGB IV~best wishes for a great time and great numbers.
I'M HOME.... yes I *am* recovering from rhabdo. Just got home, discharged this afternoon. I am resting in bed, and reading up on how to best heal from this.
Laura- "How does someone that possesses excellent physical conditioning as you get this?" Well, to be honest I have a few hunches, but that's all they are. I will get to them. Believe me, no one was more shocked than me.
"Did you over work, poor form, work too fast?" Yes, I over worked, no my form was excellent (Goat was there to witness, but even if he wasn't, I am very strict with CrossFit- and most of my life, which factored into this scenario- so my form was spot-on) No I don't believe I was working too fast, I really was focusing on strict reps. I took many rest breaks.
"Was this caused by GHD sit ups?" The WOD in question was the GHD/back extension.
HOWEVER- I HAD BEEN SICK a few days prior. I had several days of poor sleep AND (I really think this is as important as the infection I was fighting) I was taking a very strong OTC med- which is rare for me I tend to shy away from this stuff- but it was the only thing that worked. MucinexD Maximum Strength: Guaifesnin 1200mg and Pseudo-ephedrine 120mg. I am thinking the med started me off in a dehydrated state, it was working SO well that I convinced myself I was well enough to do this WOD (which I had done before AND I do GHDSU in my CFWU 3 sets) Next, I was still fighting the viral infection.
and finally... I am stubborn. The chance to do a WOD as RXed, the chance to beat a previous time, to PR. Another opportunity to kick my own butt and fall in a heap, a soggy sweaty mess, high on endorphins and full of pride. I have NEVER considered myself an athlete. Here, via CF, I have unearthed strength, physical and mental, beyond comprehension. I usually scale. I do my best not to compare myself to others, though I admit to some envy here and there. I look at FitMom & Laura DeMarco in awe & wonder, as my heroes who inspire me to push, pull, run and row as best I can.
"Wondering if the massive numbers of recent GHD sit ups are worth this risk. I have incorporated 10-15 in my CFWU, to get my body used to the movement. But to try to complete the recent WOD's with the high numbers is almost insane." As I said, I do 30-45 full ROM each WU. I USUALLY scale to BrandX pack. For this one, I did NOT. I am very hard on myself, I was pissed that I had been sick (that sounds so dumb, I know) and ta-dah! here's a WOD that I can do as RXed. Goat told me to stop when the fourth round was done and I said NO, as I grit my teeth. I was so angry with myself. I could not believe how weak I felt and how difficult this WOD was and how often I had to rest. Poor Goat stood there and watched as I punished myself by continuing. (Uh, let's just say I unearthed a couple of issues while I was flat on my back in the hospital and have come to terms with a coupla things :)
I WORKED OUT THE NEXT DAY (saturday) Did back squats, didnt go heavy, focused on form/ depth. Max squat was only 135, very light for me. On Sunday I could barely move at first, but as I moved around some it got better. I spent the day walking around NYC, went to Museum of Natural History with Goat and my daughter.
I WORKED OUT MONDAY- did the SP-PP-PJ WOD- went light, felt strong. Did notice swelling in abdomen, but since I have body image issues, thought I was just seeing things and ignored it. I also taught a yoga class.
I WORKED OUT TUESDAY- taught a spin class. Abdomen now visibly swollen. Pain was nearly gone. Thought I was being a nerd with the body image thing again.
WEDNESDAY MORNING- I measured my waist at work on my lunch hour- it was up almost 5", misshapen, and hard. I called the dr. Immediate directions to go to ER...
Comment #277 - Posted by: Strong Lil Pony! at September 25, 2009 4:46 PM
Thanks for the free zone info and everything else Crossfit provides. Been dialed in on the eating and treating food as medicine and am busting pr's with just about each workout. Now if I could work on that sleep thing of 8-10 hours;)
Thanks again coach!
Oh and a few things:
my urine was clear, not pink/ tea colored
no nausea, fever, vomiting
Kinda scary, did not think I was susceptible, was under the impression this was just a risk for newbies.
I must say I am overwhelmed by the wonderful thoughts, prayers and well wishes via the main site, e-mail and facebook. You are a wonderful community, I am so proud to be a part of this.
Now, off to sleep!
Comment #292 - Posted by: Strong Lil Pony! at September 25, 2009 7:24 PM
To see the Operation Phoenix vid, you have to delete all characters up to the second http in the address line.
The remaining address will get you to the video.
Ah the 100's day ... let's go!! Pullups (even modified) will kick my butt.
can we break this up, as 20 of each in rounds till we hit 100 of each, or is it 100 of each in order?
I am planning on trying this tomorrow night, going to do FGB workout in morning, even though I did not get signed up for it in time.
I can only do a few pullups consecutively. I'm thinking about going for the "do it to it" plan on this one, which will make my time forever...but it'll help me do more pullups down the road hopefully!
I'm going to scale the pullups down like crazy unless I read at least 10 "do it to it" posts before I get around to this (20 hours). :D
Angie will have to wait for another day with FGB on the to-do list tomorrow a.m. What a great way to spend a Saturday morning.
Angie is a pretty tough warm-up for Fight Gone Bad. I don't think I'm that tough yet.
actually did this yesterday kind of randomly.
pr by 1:30.
#14: "can we break this up, as 20 of each in rounds till we hit 100 of each, or is it 100 of each in order?"
I looked in FAQ because I had the same question.
Answer: "Complete all reps of each exercise before moving to the next."
M, 37yrs, 6ft3, 230#
Angie looks like fun! Starting to get addicted after just 10 CF WODs... A little too new to be jumping into Fight Gone Bad at this point... Ièll be doing this at work. Is there an alternate to pullupsÉ No PU bar at work!
Strong Lil Pony!
Thanks for posting details of your recent experience with rhabdo and letting everyone know the dangers of intense high-rep GHD situps to even experienced CrossFitters. I wasn't as mentally tough as you were and was happy to complete 3 rounds last Friday. I can still feel a litte soreness right now, which is a whole week later.
I hope that you will get better soon.
Very nice post. Please email me, if you would, so that I can chat with you about where you are now. Either click on my name or ask Goat. I'm traveling with Coach so it may take a bit for me to respond. Thanks.
Pumped for this one. Just started getting back into crossfit and i'm sore as hell, but imma power through it.
As a missouri resident and affiliate owner, I'm extremely proud to see Fort Leonard Wood get CrossFit. Go marines!
Operation Pnx so cool, I'm getting everyone t-shirts for xmas!
I did this on the 5th of September and am doing Fight Gone Bad tomorrow, so stats from that will have to do.
that clip was money. the navy's draggin' ass more and more. now army bases are hosting USMC's op phoenix. you'd never see that at one of the navy's MWR facilities. we're getting fatter and slower every day. at least we're pretty adept at those cables and elipticals though.
Ft. Wood in the house, great job Operation Phoenix, they are a deserving bunch of Marines. I am headed to the website now to buy another t-shirt.
For some reason I really don't like Angie. Its not that I find it particuarily hard, quite the opposite actually as my heart rate never really gets up until the squats and even then it is only for a minute or so. I guess I find Angie very boring as far as WODs go. Maybe I will do FGB tomorrow instead. We'll see come morning.
Does anybody know the last name of the gentleman jumping up on the red wooden bench towards the end in the red shorts? Looks just like an old Drill Instructor I had back at MCRD.
Damn, my abs are toasted from yesterday's GHDs. This is gonna hurt.
Yeouch, thanks for the info. Did you get a blood test? Specifically a CK (Creatine Kinase) reading? Normally CK is around 200-400. The CK reading can be used for diagnosing rhabdo - it will climb to 10,000 ++ in rhabdo cases. Alcohol and drugs make the body more susceptible to rhabdo - especially if the drugs increase pain tolerance.
That you took pseudoephedrine AND had your symptoms (even without dark urine) is pretty scary to me.
Normally the body works pretty well to get rid of the cellular by-products of work - shed muscle fibre, lactic acid etc and can balance the electrolytes thus keeping the cardiac system working.
In rhabdo, the shed muscle fibre and cell contents (myoglobin) kill the kidney cells which effects the electrolyte balance, which in turn effects the heart rate.
Pseudoephedrine directly effects the heart rate also.
Dehydration compounds the effects as the body has insufficient fluid to flush the kidneys.
Consecutive workouts compound the effect.
You probably know all this by now.
I hope you are recovering well.
Keep your fluid intake up - water and electrolyte drinks.
Give yourself a lot of rest.
If I did that to myself(I have in the past but not THAT bad), I would be interested in seeing a blood test including CK readings every 3 to 5 days for the next 4 weeks.
If you could keep us posted please that would be appreciated.
I'd also be interested in knowing if anyone else out there has had that very warm and somewhat swollen feeling in their abdomen after doing GHD situps or other ab workouts.
See your Doctor for medical advice.
So when Dr. Sears talks about having something like a 60/40 carb protein shake post workout(or say 55/45 or whatever fits) what kind of carbs are we talking about here? Veggies? Fruit? Maltodextrin? And should we have a meal when we "return to normal life" after 2 hours from the workout?
I'm almost positive that Marine is GySgt Maxwell.
Good WOD! My back is killing me!
Just finished Angie, needless to say she absolutely screwed me.
Total time = 19:12 (new PR)
Previous PR = 27:48 on 14 Aug 09
Feeling great. Love CrossFit.
Did 'Angie' in 11.14min!
That's a personal best by almost 8 minutes!
PU 6:40 6:51
PU 6:11 5:27
SU 3:19 2:59
SQ 2:18 2:33
Next time Pace strategy:
PU 15 every 50 sec x 6 + 10
PU 5 every 12 sec
SU & SQ Go 4 it!
Just did Angie - this was a first time for this specific WOD, though I have been doing CF for a while.
Question - I know some of you guys are most certainly ripped individuals, but posting times of 11min 14sec is making me think that there is some kipping / jumping pull-ups going on here, or something of that nature.... Let me know, cause I know I can't be sucking that bad. I usually get 15-18 pull-ups in my first set, 12-14 in the second... but on these I was deliberately trying to make every rep legit (though many weren't great).
Pilates routine to warm up.
Angie, buttercup scaling -- 5:48
25 beginner ring pullups
20 situps, unanchored
My first time Angie 23.03. 30 fist pullups was of course strickt but had to kipp the rest because i wanted a better time.
18:07, my first attempt at Angie, jeez those pull ups were killer!
Doubled up on the WOD's today. Did yesterday's first then today's. Needless to say it was fun!
Yesterday's WOD was 18:38 and today's was 35:20. A little slow, but I finished.
Shake n Bake
Thanks for the post, good information to know. Hang in there and heal up.
Thanks for the rhabdo information. I did the GHD situps as prescribed yesterday (on my fourth CF day) and now I'm terrified. I was watching my urine, last night I did feel some lasting nausea but my belly doesn't appear to be swollen. I guess I'll just press and hope I didn't really hurt myself.
#40 Hank the tank - i'm pretty sure all pull ups are kipping unless specified otherwise....props on doing them strict though!!
24:30...not good at all. Had no power in my core thanks to 150 GHD situps yesterday. All exercises felt sluggish.
GOOD LUCK yall on the FGB IV.....
WOW this WOD definitly looks worse..
strong lil pony,
Glad to here you are home and on your way to recovery. It was not my intention to front you on your exercise performance. I was just trying to understand how this occurred and how I can prevent it from happening to me. I, like you, am very competitive. I see a WOD and think I can do that. I see posts of great times or extra ordinary weights and think, I can match that. I get so consumed in my weights or my times that I will sacrifice quality for time or quantity. I have to pause and regroup. I must take an extra 15 or 30 seconds and do the WOD right. I too, thought this was a newbe condition. You have educated me and I hope others. Thanks for the explaination.
And "joh h" thanks for your input. It all helps.
Laura - power-girl
3rd week of crossfit and really enjoying it!
Pullups took ages! Ended up doing them in sets of 5.
Sit ups were also slow.
Did it Tabata style today and started a new set every 30 seconds.
Lost about 30 seconds on the pull-ups, sit-ups almost unbroken.
Still in Germany...
1 mile run to the gym for a warmup.
First 30 pullups strict, then 10 kippers, then 5 -5 -5 etc until complete. Probably kills my time.
Didn't feel that strong and this is my first non-scaled Angie:
As Rx'd ---> 25:12
The pullups took me about 14 minutes. I just could not get into a rhythm.
did pullup- situp-pushup-squat
New PR for me. 23:30
Old PR was 25:30
I was worried at first because like the others my core is smoked from yesterday and everything today felt sluggish.
Get well Lil Pony.
I have to go do a trail clean up but i'm really looking forward to this one when I get back!
started kipping pu in July. PR. I love CF!
I am confused...
I have been doing crossfit for about 3 months now, and I love it. But i have seen a lot of discussion about whether to do kipping or strict pull ups when the WOD of the day just says "Pull ups." I have been doing strict pull ups, hence a bit longer to do the WOD.
So, which should I do? Like today I did strict. When it says kipping specifically, i do those. So..whats the final word?
I go out to FLW often. Where on base is the facility?
As rx'd 33:36
Pull-ups absolutely screwed my time.
Like everyone across the country, we've got a fight on our hands today! I'm picking a fight gone bad at CrossFit NKY Underground Fitness today! Good luck to everyone! Get some!
I've been doing Xfit for about 3 months as well and by my understanding, it is allways suggested to do kipping PU unless it acctually says strict. Or if it says something like something like L-pullups.
7:27, 5:24, 4:01, 2:54
last time 4/19/2009 28:26
I can't complain cuz I PR'd but I wonder how much better I could have been without yesterdays cleans and GHD's. Plus, yesterday I did five sets of max rep ring pushups.
Does it matter which order you do this in? I think that going from from pull ups to push ups will surely burn your shoulders out quickly....last time I did this one I went squats,pull ups,sit ups and push ups.
100 sit-ups has never been so hard after yesterday
me: 34:45 (PR, but was hoping for sub 30)
beemer (pullups on dip bar): 37:14
Since this question comes up every time pull-ups are in the WOD...
***Kipping PU's are the Xfit Standard***
Do these unless noted otherwise
Good Luck to all those doing FGB this morning!
On my way to see Angie
16:30 new PR. Felt slow even for a Pr. Faster next time.
#65 Always kipping pullups unless it specifically says otherwise.
Kipping pus works alot more muscles then strict pus. It activates the hip flexors making you better at cleans, squats, snatches, etc. We train the hip flexros in almost every workout in crossfit.
@65 - Kipping pull-ups always unless strict are specified. Kipping pull-ups are a full body workout and aren't considered cheating.
W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises.
As Rx: 18:44.
Off PR by 1:39. Strict pull-ups; honest push-ups; anchored bent-knee sit-ups; 11-inch box squats (below parallel).
Rare first thing in the morning WOD for me (usually evening). Body doesn't like when I do that! Lost most of my time on the pull-ups.
Today is my 600th WOD w/o taking more than the Rx'd rest day.
first time doing angie in awhile 35:40 as rx'ed
12 min w/u walk - run to park
pullups: 10:01 (sets of 10 to 50 then 5, kipping)
pushups: 3:37 (sets of 15 & 10)
situps: 4:31 (20, then sets of 10)
squats: 4:19 (20, then sets of 10)
174 max - 138 ave including w/u
I hope you feel better Strong Lil Pony, thanks for sharing your story and all of the info on Rhabdo.
I was wondering if it is just me or do others get throbbing headaches from doing full range GHD sit-ups. I figure it must be all the swinging. Does anyone else experience this?
Good luck with FGB today. I will be fighting along with everyone else when I head over to the gym in an hour or so.
hmmmm, isn't today the Fight Gone Bad fundraiser to help wounded warriors ? Would have like to see FGB as the WOD vice Angie. Then again would have like to have seen a Hero WOD on 9-11 vice Barbara. Strike two.
plus- +/- 1 mile walk- 18:30
1 rope climb (17 ft)
2 muscle-ups (toes on ground)
25.01 as rxed
(20.56 still pr)
24:14 new pr
pu - 9:18
push - 2:59
sit - 6:27
sq - 2:14
total = 20:56
prev = 29:46
totally smashed it...
CG E-City CrossFit
40 Pull ups
40 Push ups
40 Sit ups
Man am I drained from yesterday and the last WOD cycle. Adds pretty sore from the GHDs. Perhaps I'm hitting the month 2 wall.
Scaled to Pack 50 ea. Had to jump assist the last 30 pull-ups.
Question: I have some soreness in my forearm around where the muscle connects near the elbow. It is really sore for the first few pull-ups then goes away as I get through some reps. Could this be tendinitis from all the pull-ups I've been doing the past 6 weeks? I noticed it after the weighted max pull-up WOD about a month ago.
Any suggestions for treatment or just work through it?
100 pull-ups - 9:10 (50 kipping, 50 jumping)
100 push-ups - 3:58
100 sit-ups - 5:15
100 squats - 2:58
30 minutes - couldn't do any push-ups - shoulder still hurts.
Ran 11 minute mile.
17:31. Pulls are my kryptnite.
As a former Soldier, who now works as a civilian instructor on Ft. Leonard Wood, I have benefitted from the Operation Phoenix donation and the Marine Corps Detachment's hard work in setting up the equipment in Cunningham and the Clamshell. I have been Crossfitting for nearly three years now, and it has always been on my own and with equipment that either I bought, or is regular gym equipment that is not intended for Crossfit.
Having the ability to use the equipment is amazing. What is more amazing is having the community start to build at FLW. Between the Detachment Marines, some of the guys I work with, and other Soldiers and civilians on post, quite a decent community is being built here.
Again, thanks to Operation Phoenix, the Marines of the Ozarks, and Crossfit.
65% jump PU on basement cross beam - fingers couldn't hold on
150 glute hams yesterday and now this...ok
Great effort with FGB IV at CrossFit Persevere today.
14# Wall Ball
20" Box Jumps
55# Push Press
Total: 319 not a PR
25:33 as rxd.
Pullups were by far the limiting factor. Let the DOMS begin.
PR for worst ever. I've been doing minimal warmups lately which evidently is very bad for pullups. Also situps on slant board for the first time. pr remains 12:41 with unanchored situps.
1.5 mile run as warm up
1.3 mile run/walk cool down
1 Mile run for warm-up
Pull-ups....plain nasty....Get Some!!
It took me about 10 minutes for the pull ups and a bout 3 minutes for the push ups. Is this normal?
Pack (50 reps). Sub'd ab machine for situps (lower back pain). Assisted pullups w/ 9-13 plates. 21:30.
Angie as rx'd 12:58pr by 45seconds.....
after squat cleans and GHDs?
more squats and situps?
Today/ Last time/ time before
12:42/ 13:18 /12:23 (pr)
Pu's 4:13/ 5:16 / 4:26
pushups 2:19/ 2:00 / 1:56
situps 3:34/ 3:22 / 3:12
squats 2:34/ 2:39 / 2:15
Situps much slower today, I may have miss counted and done 10 extra, but yesterday was also 150 GHDS.
Tried to game the pullups but, I don't think I gained anythng from trying to break them up.
Pony, glad to hear you are doing better. After last Friday I couldn't use my abs for 4 days. But, nothing like you experienced.
Subbed assisted pullups for kpu
pull ups on graviton 1/2 body weight
Strong Lil Pony - I am so sorry you have been under the weather, to put it mildly! I pray for a speedy recovery for you and all the best! I haven't been good about posting on here lately, but I am still doing the wod's and they are still kicking my @$$ - :) wouldn't have it any other way.
Did Angie today - took way to long on the pull ups but I finished it. Done in 20:58 - not a good time but I felt the hands rip at the 20 pull up and knew I was in for a long haul. Oh well - just happy to get it done and do it right.
I am sooo happy to see Fort Wood on here - I am a missouri resident too and it does my heart good to see more of our "homies" going to the CrossFit lifestyle!
Thanks Coach! Have a wonderful weekend!
Scrat Over and Out
25:45 as rx'd. A full minute higher than last time...oh well, pre injury time vs now, I guess it isn't all bad.
#40 and #65-
Kipping pullups unless otherwise specified. Aside from the reasons everyone else has mentioned, kipping allows for a higher power output.
F is your weight (lbs)
D is vertical displacement (how high you lift your center of gravity)
The work performed for each rep (in ft-lbs) is the same whether it's dead hang or kipping, so kipping isn't cheating.
If kipping allows you to do more work (i.e. more reps) in less time, then your average power output is higher. Not to mention the difference in peak power output between an explosive kipping pullup and a controlled strict pullup...sorta like the difference between a step up and a box jump. A step up produces the same amount of work as a box jump (again, W=FxD) but the peak power output is no comparison.
Fight Gone Bad
as rx'd, ab mat sit ups
not my best time, about 20 seconds slower. I blame the abs from yesterday.
24:37,full range on movements
Pu's 10 mins alone
Took me a long time, but I can only improve!
Pull-ups were unassisted, sit-ups were unanchored butterfly style, Squats were down to a wall Ball.
Times are my splits at completion of each:
Total time was 48:36, so it took my 20 minutes exactly to do everything after the Pullups. I was proud of myself for not grabbing a band to assist or getting on the Gravitron!
Thought I was going to wake up this morning even worse off than yesterday, but I actually felt pretty good going into today’s WOD. Started off the workout with a pull-up PR of 30 consecutives, too :)
19:37 PR (34 seconds faster than last time)
Not a big PR, but I know my push-ups looked a lot better this time, and my pull-ups were about 45 seconds faster (finished them in under 7 minutes). Oh, and again, I’m 10 pounds heavier than last time, so I’m happy with my performance today.
Well, not nearly as fast as I would've liked but I've only been crossfitting for 2 weeks so overall not bad.
As Rx'd: 34:15
Also, I'm still not comfortable kipping my pullups so all 100 were strict this time (3x20,2x10,8x5).
FGB, Rx'd, CF Frederick.
some stretching to warm up
21:27 (PR by 0:55)
First time on this WOD
34:48 as rx'd
16:20 just on pullups
4 minutes off PR
this time (last time)
I lost count on squats so I did 10 more, just in case. Still beat PR.
12:55 as Rx'd.
Full range on ALL movements - I am calling my other times bogus! This time/movements WILL hold up in a court of law.
Damn, looks like I need to cut this time in 1/2!
20 minutes of hard cardio
WOD as Rx'd
Pull-ups - 25; 10; 10; 10; 10; 10; 10; 8; 7 (10:19)
Pushups - 40; 20; 17; 15; 8 (15:31)
Sit-ups - 25; 15; 10; 16; 20; 14 (23:46)
Squats - 25; 25; 30; 20
Total Time 30:14.15
(left time running, but checked where I was at after each exercise)
18:20 as rx'd
As RX'd using ring push ups, 15:38.
Oh forgot to mention :
Abmat sit ups
im hurting and going out did not help a damn thing...angie is going to kick my butt today...this will be my first angie...
pullups on graviton 1/2 body weight
13:23 PR (15:49)
work on SU and pushup form.
Nate: as rx'd 15:41
Laura 50 pu's 20:09
Pullups 60 with band, 40 jumping. Abmat situps unanchored. Pushups and squats ok. 21:10. Took lots of breaks. Usually an afternoon WOD person, mornings are harder.
Going backwards in pullups. Have been in PT for elbows for 3 weeks - not helping. Less pain, but less strength too. Almost time to try something else. :(
Good luck to everyone in FGB today! And safe recovery to you, Pony. Thanks for sharing your story and thanks for recogniing it in yourself in time to get better!
31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Handstand push ups against wall to 6” stack x 3,4,3
As rx’d: 27:30
Foam roll after
Compared to 081030: 25:29
"Angie", all three as Rx'ed:
Her first time as Rx'ed.
All three hit new PR's today.
I've done Angie as rx'd in the past but the pullups and pushups take too long and I don't get a good metcon workout. So decided to do jumping pullups and knee pushups for a change, (plus situps and squats).
good time to shoot for as rx'd.
As rx'd 20:18
last time 21:34
31:53 (85 assisted pull ups)
Thanks for sharing your experience with all of us. Try not to blame yourself. You will probably never know, with any certainty, why this happened.
We are all hoping you make a quick recovery and are back to normal soon.
Best wishes from my family.
Pony - did Angie for you today gurl!! Sending love and sunshine your way :)
Angie 13:08 - jumping pus and girl pushups
Hit a pr with 18.09.Pull ups still take the most part(10 minutes) but very pleased with effort for a 45 year old.
I wonder why 100 dips did not make it into this workout?
Won one for the old codgers!
used swiss ball for situps
Did not feel like I was in my element today...must've been something in the burgers :( Or not eating at all yesterday.
As rx'd: 17'54''
-PU: 8'36" ( wide open grip dead hang pull ups )
-PU: 2'22" ( with handle push up )
-SU: 4'31" ( anchored feet )
PR: 19'39" on wednesday the 23rd of september 2009
As Rx'd 34:41 (previous: 30:06)
Pullups 15 min
Pushups: 10 min
Sit ups: 7 min
Squat: 2 min
Puhups were crap, Lower abs still hurt from 9/24.
15:09 as rx'd
lots of negative pull ups for me, but the rest as Rx.. yes i'm a newbie & loving this pain!
I suck at pullups...took me 34 min for 86 pullups and had to stop when my left pronator gave out.
I am constantly humbled by the uber-fit who hang out here...and motivated to keep going.
18:01 reps got sloppy on everything but squats about halfway through each set
5K Charity Fun Run: 24:35 at 8:00 AM
WOD as prescribed at 11:00 AM
PR by almost 30 seconds lol!
14min48 sec as rx'd
is my count right: 250 sit-ups in 2 days???
my abs thanks you coach
14:00 even (pr)
last time posted in april 18:31
5minutes off PR
Hey Pony glad you are ok!
I did Helen today Rx'd 11:12
Wanted a better time but I will take it, for some reason my get up and go got up and went!! I've lost my drive how do I get it back? Haven't had a great workout in some time! Hopefully I can pull myself out of this funk! Anybody else ever go through this? Sincerely Frustrated
Sticking with my vow of restarting slow, so did 65 of each.
My PR is 00:20:11.0 subbed box jump pull ups after 25
25:18 not too good legs were done after yesterday
rx - 13.40 - first time with this woman.
Brand new to crossfit. This is the end of my first week. Pull ups killed me, tore open 5 fingers on the bar and took me 2 hrs 23 min but finished every rep. Felt good.
23.50 as Rx'd
New pr by 6 or 7 minutes. Finished sit-ups around 21.15
1st Workout- :90 Grappling
2nd Workout- ROM's
Way out of shape. About to ditch the boot so I'll be back soon.
Get some, Go again!
PR by 2:26
improved on the PUs and the SUs. Same amount of time taken on the push-ups and squats.
last time i did this i was new to crossfit by a week or so. That was in April I think. Time was approx 51 minutes.
Just did it in boots in 19:15!
Warm up- 2 mins of jump rope
Time for Angie- 14:46 as Rx
No Angie for me due to Fight Gone Bad.
Started the workout at the push-press station, hence the high starting number. Boy, did things slow down fast after that.
Total: 303 (PR)
More better faster
hey guys im about to do this at work tonight but we dont have a pull up bar at work anyone have a good replacement exercise i have access to free weights...help would be much appreciated.
20:28. Beat prev. PR of 21:48.
I look forward to beating my new PR next time.
as rx'd (completed in order)
NEW PR! 14:44
(old pr 8/08 14:57)
Bart - impressive resolve. Well done.
As for me -
Thought I had sub 20 in the bag when I finished pullups at 12:00, and hit sit ups at 17:46.
CFWU x 1
W.O.D. in 17:47
Definitely no PR...
Some jumping Pull ups and some girl push ups. Felt really sluggish today but not that surprising after 5 pieces of pizza, plus ice cream with a brownie..... Not exactly the best eating before a workout. Also paddled 5.2 miles this morning along the Rouge River south of Detroit.
I'm getting irritated tendons in my pecs from pullups, any ideas how to deal with that? It seems to be the hang at the bottom that does it.
15:25 as Rx'd
my two sons 13&6 did the WOD as a team relay and beat me by 30sec. We had fun!
PU - 12:36
pushup - 19:00
situp - 24:32
squat - 27:44 (final time)
alternated pullups and chinups to failure
decline bench situps
bad leg cramps during the squats
SUB 50-110#+50-80# pd (t)
Scaled down, 2nd day back at xfit.
75 of each and back xtensions instead of situps bc of the situps yesterday.
No situps, burned out from GHD's
pullups were on rings. I did 80.
Fight Gone Bad as Rx'ed, 249 reps.
I am amazed at how generous the Crossfit community is. I have gone from not being signed up for Fight Gone Bad 4 less than 6 days ago to generating $925 under my name. More importantly, FGB4 is closing in on the $1 million mark!
Not bad for a 146 pound wussy cross country runner who had a meet earlier today... it took forever to finish the pull ups because there was too many people wanting to use the same space in the weight room
CFSBII wk 6, BS, 5x210, 3x220, 3x230 PR, 1x240, 1x 245 PR, 1x250 PR, 2x255 PR!
Oh man, what a great day. Even had a neighbor come over and witness my depth.
Pony, sorry to hear about your experience. Get well soon. Crossfit has ALWAYS struck me as a battle to balance excelling and injury.
Hey Jon h, are you a doctor, or what? Your advice sure SOUNDS professional!
Thanks Coach & Lauren, and Jeff & Bingo.
Ripped a huge flap of skin off my right palm out of nowhere around rep 70 of my pull-ups. That slowed me down a bit but push-ups were the real killer. My chest is so weak!
Wanted sub 15 badly, alas (yes, I actaully used that word!)
did 40 pullups in a row then broken into 10 and 15s..situps unbroken.
mas #213 Nice PR's there Brother!
Got a Crossfit 101 in your neighborhood? Get yourself there! Great time, open access to Coach and Lisa Lugo. Lots of time for questions. Don't miss out.
Angie - rx'd
Unable to kip (due to space constraints) on pus so I did a little hop
-First ~30 PU were strict, rest kipping.
#34, Maxwell was the name I was looking for.
I was trained at MCRD by Drill Instructor Sgt Maxwell back in 1994.
Anybody know how to track him down? Or if he reads this blog give me a shout.
Sgt ML Taylor USMC (1994-1998)
last time: 9:54; but I am pretty sure I partitioned--not this time!
not sure if this is a PR for me.....
As Rx'd: 12:20
Push ups: 1:43
Sit ups: 4:17
Sit ups were BRUTAL after yesterday's wod
22:22 (PR) previous PR--25:39
31 minutes exactly as RX'd
Pull ups took a while and arms were completely shot going into push ups... ouch.
Almost met pukie.
It's been 2 1/2 weeks since last CrossFit WOD, always happens once hunting season opens. Not eating or drinking properly, that showed too.
As rx'd - 25:20
Last time - 24:41
Before that - 20:48
Intended to do FGB Tabata style, watch timer was not cooperating so did the wod I had wanted for tomorrow...
C&J, 100# x50 = 26:04
Horrible time but I wanted to finish. I was yawning and yawning before wod. Late to bed last night and worked pretty hard before wod. At rep 30 time was 12:16, over PR. Decided to keep going for the 50 rep. Time slowed drastically. Had the shakes and felt little light headed after about 35 reps. Slowed down to singles. Decided not to go at 100%, just to try this wod. Kinda cool wod ;)
#177-Mom of 3, yup, I know what you are going through. I have not had that "edge" I had before in my wods. Been on the tired side.
Julie D- NICE JOB!!!
Pony- hope you are feeling better!
as rx'd 16:27
1st try 24 mins flat m/37/5'7"/155
Did this with a buddy so we took turns with holding feet for situps and on the rings for pullups
50 ring pullups
man i'm so mad.. i'm brand new to crossfit, this would have been my 5th wod, without including the rest day yesterday. had to work all morning and just got home now, gym is closed and entirely way too tired to try it.
by the time angie comes up again hopefully i've got the kipping pullups down. still having trouble with opening up my hips and doing it one after another. two personal goals for myself
1-master the kipping by halloween
2-master handstand pushups unassisted by halloween.
pullup bar that i used sucked & slowed me down =[
As RX'd. SUs in decline situp bench (#3). 16:19 (PUs 5:00, pushups 4:18, SUs 4:38, squats 2:20).
No pullups since I worked out from home today.
100 assisted pushups (right tricep fail on 80)
30:50 from 33:53
the pullups hurt the most!!!
It's been a long time since I have posted on here because I've had to stop crossfitting for awhile do to a back injury from DL's. I decided to stop so that I could try to let my back heal. Well it hasn't healed so I went to the dr. this week and had an mri done. It came back as a disk protrusion/herniation. I'm going back to the dr. this week to see what my options are. Do any of you have any ideas or advice as to what is going to happen? What should I expect from this. My biggest worry is that I won't be able to come back from this. Advice please!!
I'm brand new to Crossfit and todays workout was killer. Those kipping pullups are gonna take some getting used to. Those took right at about 18 minutes to get through.
FGB was bad evil very evil...looking forward to doing "Angie" hopefully tomorrow after WOD...try to fit it in there...Congrats all all that supported FGB and participated...
first time doing angie, harder than i thought
BrandX scaled to buttercup. Can't lift bodyweight for pullups/pushups, so did seated pullups from horse trailer bar and incline pushups off the side of the front porch.
My two youngest sons, 16 and 14 also did this with me, scaled to buttercup but without the mods
Extreme fatigue today, and I hurt all over (except my right ear lobe, think its still ok)
wasn't able to get in two w/o today. Just did Angie.
Un-anachored ABMat Situps
as rx'd plus a mile run before and a mile run after.
44:30 10 minutes faster than last "Angie"
1st time doing angie, hard as hell id did it in 19:03, i was super stoked i beat my time that i set for myself which was 20:00 mins
As Rx'd, plus a mile warmup before. The pull ups hurt the most! 25:09 m/42/5'10"/178
in8girl...Thank-you:) Killed me...but tried to keep ploughing through!
It was fantastic to have my kids do it too! They are 9,7 & 6 and managed all 3 rounds!! They used a broomstick and skipped instead of rowing.
It must be a mom thing! Back to regular school routine catching up with us all! Take care of yourself!
50 reps of each modified with:
chest to bar
Nothing fancy about this workout, a back to basics Crossfit classic.
Had to listen to my body today.
Yesterday, immediately after doing a set of max reps pull ups for a little friendly competition with my 145 lb friend, which I won stopping at 22, I developed a nasty migraine-ish headache in my temples and lower skull/upper neck. No specific clue as to what started it, but it came back with a vengeance 20 pull ups into Angie today, so I had to call it quits. Going to take a couple days off and see how I feel. DEFINITELY coming back to Angie though.
shouldn't have done cleans with 225# yesterday. Legs were way sore.
800m, 3 rds. 4:03, 3:17, 3:37.
I've been trying to break 3:00, but after today's BS PR's, I didn't have enough energy left. Rd 2 avg HR 186, peak 196. Thanks for the shout-out Bingo. Are you talking about MY neighborhood?
In Tricities this weekend for Peewee Tiering.
Ran to a nearby playground
21:33 on the playground
Ran back to the hotel.
Cfwu no arms
PR is 17:45
I think all of the ghds yesterday had an effect...or maybe i'm just a big baby :)
15ish mixed cheati/real pullups (no kipping)
50 X 60# DB curls
30 X 40# DB curl and press
Abs were sore from yesterday.
Thighs feel like heaven.
As Rx'd 18:21 (PR)
Happy with this! Hard, didn't feel good, think I'm dehydrated and possibly a bit of over training.
Did this on metcon day of CFSB.
Pullups 30-then 10s (try for 40 then 10s)
Pushups 20 then 10s and some 5s
Situps 40 then finished in sets of 20/15
Squats 25 then pushed through with small breaks.
Everything went well but next time will have to take shorter breaks and try to push a little more reps. Sub 18 next time!
I get the same thing, those headaches are brutal..I think they are called exertion headaches. One thing that I do combat them is ease into a workout out gradually increasing warm up intensity as i go through a session. Then if it starts i ease off...listening to your body can help alot. Bayer also works quite well. Good luck, and go Air Force ;)
Because of work, I took a rest day 3 days ago. I've done the last 3 workouts, ouch, and I've still got one more to go! Jackson's out trading in some old, busted sat gear for new stuff. As Rx'd.
fgb today for first time at crossfit music city, 321...
then felt frisky, so i did angie 26:00, kipped all pu's, situps anchored, fun day!!!
No pullup bar, Subbed 185# DL's for chins.
everything else rx'ed
Much harder than chins IMO
I applaud everyone connected with Operation Phoenix; your efforts are commendatory.
It is unfortunate, however, that the USMC is in a position of relying on charity in order to field functional physical training equipment to Marines. It appears that this situation is the result of two primary causes. First, the USMC has become unresponsive to the physical fitness needs of modern Marines and has opted to shift focus away from effective everyday training methods and instead develop the CFT as an answer to combat fitness requirements. Second, the MWR system which controls gym/recreation facilities on bases is more concerned with providing a service to all members of military bases (families, employees, military members, etc) and is thus not prepared to provide and support the needs of today's Crossfit oriented Marine.
Senior members of the USMC should remedy this problem and ensure that Marine's do not have to rely on the generosity and initiative of well-intentioned civilians to provide equipment to a tax-payer funded military service.
I'll try the Bayer Aspirin for sure. I took a few Tylenols, but they don't seem to help much. I'm going to ease into my warm ups next WOD I hit.
It was strange how it came about. I've been plenty hydrated and got a lot of sleep last night (night prior to first occurrence I hadn't...) and I can't shake it. The last week's WODs went great, felt strong and fit. I guess I am human after all ;)
Oh Angie...just when my hand had recovered from the rip I got in Daniel...
26:54 as Rx'd
My pull-ups were just not fast enough. I spent aprroximately 15 min of my total WOD time doing the pull-ups..ridiculous.
AND I re-opened the rip I had gotten on my hand doing Daniel, ouch!
been off the mainsite doing CFSB - it's awesome! did this for the prescribed metcon day.
all rx'd except for pushups - still on knees.. but slowly moving to toes!
first time doing angie with no assist on pullups - sweet!
PR by 8 minutes
Carrie....CFSB? Is that Santa Barbara?
The last few months my hands have been a mess after any long pullup workout. At a cert, our trainer saw someone using gymnastic grips. You can buy them online for $10 at http://www.gymsupply.com/index.asp?PageAction=VIEWCATS&Category=57. Beginner Grip with Hook & Loop wrist closure. The grips have been a handsaver and let me focus on technique instead of tearing hands.
30 yom, 185 lbs
17:21 as rx'd
pr is 17:13
I think CFSB is "Cross Fit Strength Bias"
Did this one in april and finished under 35 minutes. However, after the GHD's from the day before, the situps were rough and took me a little longer.
as Rx'd - 39:16
male - 37 - 160
Angie as req'd 22:55
25:23 as rx'd
Did PU in sets of 10
Did 30/10/10/10/10/10/8/6/3/3 PU
Did 50/30/20 SU
Did 30/30/30/40 SQ
090419 - 22:29
080822 - 35:00 (Ouch!! Met pukie)
080301 - 21:20
070606 - 24:31
070402 - 22:51
10:34 as Rx'd
14:59 as Rx'd but with some jumping pullups
@ crofton crossfit
As rx'd 21:12
ripped right hand up.
no warm up. no time.
20 legit, 80 assisted pullups
Situps were a joke; did most on an exercise ball
Pushups and squats were easy.
Warmed up with some selective stretching and some ball cleans. Then I turned to the wod:
Pull Ups, Kipping, 100 reps (25-15-10-5-5-5-5-5-5-5-5), 6:42
Push Ups, 100 reps (60-20-10-10), 2:23
Sit Ups, 100 reps (60-15-10-5-5-5), 2:52
Squats, 100 reps (60-20-10-10), 2:29
Way slower than my PR of 12:43 on 081225. Pull ups slowed me down tonight (6:42 versus 5:23 on 081225). Form on pull ups was not good, either. Not getting locked out on the bottom for all reps. Need to keep working on my pull ups - this is where my opportunity is for improvement on this wod.
as rx'd 17:22
pull ups 20/10/10/10/10/10/10/10/10
push ups 50/25/25
sit ups 100
Did this wod an hour before, but broke everything up and finished @ 14:20. I read #19 answer to #14 and realized I did it wrong so to get rid of the guilt I did again correctly.
Felt the ghds. Broke up excersizes with jumping pull ups, and knee push ups.
PU - 30,15,10,10,10,10,10,5
Psh - 10x10
SU - 20x5
Sq - unbroken
Time: 20:29 (PR by 4:31)
28:30. Well off my PR of 22:00. I felt terrible. Better next time.
Also, doing this one day after the GHDs and squat cleans was just evil.
As Rx'd 20:47
Janet and I tried a team Angie we both did all 100, but we did them in sets. Pull-ups and push-ups were done in alternating sets of 10 until we couldn't do 10 then went to 5. GHD sit-ups to parallel, sets of 20 and we did squats at sets of 25.
Total time 35:17.
as rxd 19:13. Just some info to pass on to all of those people that struggle with hand rips on pull ups. A while back I bought some tennis racket grip and wrapped my pull up bar with it. It works great. It's just cheap wilson grip from target, about $2.50 for 3 peices and has lasted a couple of months. I've tried a lot of things and this is the best so far.
Jog 800 m to Warm up
CFWU1 pullups at 5
Angie As Rx'd
Unexpected PR by 4 minutes.
Run 800 m to cool down.
mas, I'm not a doctor but have done a fair amount of research surrounding the physiology of exertional rhabdomyolysis.
Hey nice Back Squat PR's by the way. It looks like CFSB is doing you well!
I did a Half-Angie (it's my second day back):
* 50 pull-ups (BIG WEAKNESS of mine, so I shifted to Gravitron after failing out at 22 pull-ups -- took off 100 lbs and got through them)
* 50 push-ups
* 50 sit-ups (on floor, feet anchored by 45# plate)
* 50 squats (used Smith machine w/no weight on bar to keep form)
Total -- 16:20
Finished my first sprint Triathlon today in 1hr:40mins. Then completed the wod in 42mins.
CFWU, WOD as rxd, 18m29s...
new PR by 3 minutes
new PR by 3 minutes
new PR by 3 minutes
16:55 as rx'd (7:10, 3:09, 3:54, 2:37 splits)
Felt really good. I think the biggest difference was changing grip on PUs each time I dropped from the bar and having a watch with a lap timer to keep track of how long each round was taking. Beat my old time by over a minute (17:58). Good times. BTP.
11/04/09: 11:07 @ 50reps
21/04/09: 9:44 @ 50 reps
27/09/09: 17:34 @ 75 reps
Situps are always the killer for me.
Hoping to beat this time by a minute or so the next time I do it, and then I'll bump things up to 100 reps.
I love Annie, just thought I'd through that out there.
100 Pull-ups in 4:19
first time doing annie
15:20 as Rx'd
50 pullups / 50 jumping pullups tried to hold a even negative all the way down
rest as rx'd
this was my second date with Angie, my lost love. First date lasted 26:30, taking 14 minutes to complete the pull-ups. This date occured nearly 4-5 months ago, in my first month of crossfit. The second date didn't last nearly as long.
16:20 (pr) with 4:20 for pullups.
Wow, I can feel that I'm getting stronger. Can't wait to do this again next time.
Broke the sets into a circuit with 5 sets of 20 each.
M/30 yo/6'4"/220 lbs
Time: ~22 min
Pullups (assistance in lbs) 115, 130, 130 130, 115
Pushups: Broken into groups of 5-10
Situps: As RXed
Squats: As RXed
CFSB is CrossFit Strength Bias - There's an awesome journal article about it - you should check it out!
50PU, 65 of everything else.
22:52 beginner pull up the ready as rx'd
Did this scaled to 75s
Pull ups on back of the stairs
Completed 26 Sep:
Scaled to 50 of each - 10:18
22:56 off PR by about 5 minutes
ripped open my hands on #90 of the pull-ups and had to tape those up to get a good grip.
As rx'd, regular situps. 17:38 (PR).
Have been waiting for Angie to come up again! Previous attempts were both 25 minutes and change. Some of this improvement is real, but some is due to kipping - also, both previous Angies were done in Salt Lake, so altitude could have been a factor as well.
I was shooting for sub-20, thought I had a chance at sub-18. Splits were:
pull-ups (~5:30) -- big improvement vs. last time
push-ups (~5:30) -- happy with the effort, but about the same as previous
sit-ups (~4:30) -- a little faster than last time, I was gassed during these
squats (~2:00) -- about the same as previous, was happy I could push thru these
no wod today...
ran 5K race. Dunedin Brewery 5 K : 25:30 (PR)
4:02 100 butterfly pullups
4:26 100 pushups
4:43 100 decline situps #3
2:38 100 air squats
20 minutes something.
Spent 15 minutes on the pull ups- did 20 first series, then had to do 5 at a time. So weak today.
Last time 17 minutes, but then I did not extend my arms fully, so I will let 20 minutes be the time to beat.
Need to learn how to kip. Then I will crush 20 minutes!
19:55 as rx'd.
day late with FGB.
felt horrible and still hit a PR, so that's a nice surprise.
splits at 6:38/5:43/4:09/3:25.
100 Pull-ups (50 jumping pull-ups): 6:63
100 alternate knees down push-ups & 45# press: 6:59
100 Sit-ups: 4:12
100 Squats: 3:45
Total: 27:07 (1:50 off my best time)
For every good pull-up and push-up I did one assisted. For example, if I did 3 pull-ups I immediately followd it with 3 jumping pull-ups. Same for the KD push-ups and presses.
Tore both hands on the pull-ups. Palm on the left, finger and palm on the right.
4 pull-ups/46 jumping/ended with 5 dead hangs
the rest as rx'd
The rest as rx'd
10 rounds of 10 reps, scaled pullups @ bodyweight 1-40, -28 41-60 and -34 61-100
18:42 PR (kipping helps time but it's definitely a stronger movement all the same)
17:41 w/CTB PUs
A PR by over 2:00.
Until I can do a pullup, these workouts will forever be looooooong.
As Rx'd, 19:34 PR by nearly 3 minutes
PR on unbroken pullups (33).
After 16 days of not working out, Angie's half-sister today, or 50 of each in order.
30/m/71"/185#/Camp Taji, Iraq
800m jog, CFWU x1,
Angie: 18:31 as Rx'd
followed by CFWU x2 (as a cool-down)
Thank you, Pony, for posting your experience with rhabdo. Get well soon!
first time for Angie. did this sunday 9-27 the day after it was posted. But after going balls to the wall for FGB4 yesterday, I couldn't help but take it a bit slow cuz i am sore and warn out.
28:05 first time, no kipping
Mark: Fight Gone Bad IV = 239
Theresa: Fight Gone BAD IV = 220 (work on the WB!!)
Double Mint Annie
100x4 constantly running clock. 16:20
6 min rest
5 rounds 20 reps. Last round start and end with 10 pull-ups. 15:12
All pull-ups kipping, all sit-ups anchored.
30 y/o, male, 172 lbs.
23:17 as RX'd.
Angie as rx'd
21.49 (PR- from 22.38)
No pull up bar today so did modified:
100 Pull-ups 9:42
100 Push-ups 17:54
100 Sit-ups 23:47
100 Squats 28:00
Done after bench press practice for the Raw World PL competition:
50 consecutive kipping chin over bar pullups followed by sets of fives with quick recovery breaks. The set of 50 killed my grip for the later sets.
Pushups had many breaks....tired after bench pressing.
Anchored situps. Thumbs on chest for all reps.
Squats with no Dynamax ball. Below parallel with full hip extension.
I hit my stopwatch on again sometime between the gym and home but I am pretty sure it was 34 something. Did a mix of kip, jumping and reverse grip pullups. situps were a killer after yesterday's ghd's. Hopefully faster next time but i did have to wait sometimes for the pullup bar.
"Angie" with chest-to-bar pull-ups: 19:15
assisted pull ups... I just can't get my fat us up there... yet:D
only 85 pull-ups because i got a wicked callous and couldn't even hang from the bar.
blue band, knee pushups
One elbow acting up so played it safe subbing body rows for pullups, scaled to 50 reps on everything.
Thanks Steven Low for saying 1000 times to take care of your tendons.
32:07 as rx'd
Okay, one word. "OUCH"!
I scaled this workout down to 50 of each. However once I started I found out just how sore I actually am. Here is the stats:
Pullups: 4 (I had no power or strength at all)
Situps: 30 (I hit failure at 30 and couldn't go any further)
Unreal. I envy the rest of you. I can't wait to get to your level. Although this is very painful to get started in I am really enjoying it.
Didn't push it.. results were 50 secs slower than last time
10/30/08 1/2 Angie (50 each) 24 min.
7/8/08 Subbed 50 P/U: 22:45.
M/24/153 Mobility WU
50 Strict PUs, else as rx'd - 21:51
8:47 new pr since its the first time i've done this, i like to dabble in x-fit every once in awhile for something different. good luck all
Sorry "Jeff." Not buying it. 400 reps in under 9 minutes? You should be in the Olympics.
Followed up with 1/2 Angie with 20lb vest. 9:58.
"CFSB" BS 3X5 WU-135X10, 185X5
5-10 MIN REST
TIME: 25:47 / KIPPING PU, ANCHORED SU
12:50 as rx'd
* 51 seconds slower than pr
* pull ups- 65, then broken every 8 or so...
* push ups- 30, then broken every 10-15 or so...
* sit ups- unbroken but slow
* squats- unbroken but slow
28:06. last 4 pullups were jumping
No Angie for me.
Managed to the gym. Did Back squats, OHS,Shoulder Press and Push Jerk. No one to talk to. Got so much done.
brand new to crossfit! I've been lurking for about 2 weeks trying to suck it up enough to dive in head first. i finally worked up the nerve. i'm excited to join the community.
19:07 as rx'd
unreal. so much different than anything i've ever done.
As RX'd: 16:10
PR by like a minute and a half
I'm sure I could have broken 16:00 if I hadn't had such a good time at the frat house the night before...
rounds of 75, 15min
(prev rounds of 70, 16min)
37 yo male 175ish
As RX'd 11:02
As rx'd. I so suck compared to everyone else! Man, this is humbling. First Angie.
34 min flat.
Pull ups do take forever but someone else said that and she finished in only 22 and change! what the....! :) Still working on my kip so was straight hanging pullup.
BODYWEIGHT 215 LBS
as rx'd 12:24
WU row 1 mile
CD row 1 mile
pulls-8:20 (32, then 7-10 from on out)
push- 14:00 (25, then 10's and 5's)
situp- 18:30 (unanchored,short break at 50)
squat- 21:21 (30 then very short breaks at 10)
first time angie. lot's of room for improvement in all excercises especially pulls and pushes.
17:29 chest and abs were beat already
not timed, still recovering from flu
First Angie - pull-ups are killer - still working on kipping (though, this gave me a lot of practice!!!) so these were largely dead hang and kipping attempts. 27:36. Pull-ups and sit-ups killed me - day before was my first ever GHDs - took some advice and only did 50 of those - the other 100 were all regular sit-ups - but my abs were smoked before I even started. Blew through the push-ups in 6 sets and in under 3 minutes - and the squats didn't take long. Pull-ups were just over 14 minutes and the sit-ups took me a while. Two days later my biceps are still crying.
At least I have something to push to beat for next time!
about 20 mins my clock did not start when I did. Started the clock at round 4 (sets of 10) then finished with about 14 so I am guessing around 20 mins.
sets of 10 unbroken until round 8 then did 5 and 5 pullu ups.
50 Pull-ups (30 strict and 20 jumping)
25:22 (pull ups took me 10 min)
Squeeked in a half Angie after PT today. 50 of each cal: 5.52
19:47 (after max clean/jerks)
22:57. New PR, barely. I'm not impressed.
(partner forgot to set timer until after first set of 25 kipping pullups.. so 13:56 + about 30 seconds)
Chris 28:30 using JumpStretch Light bands for pullups.
Joey threw up at 42 situps.
Mod to 10 min max reps
10:03 (JUPU 85- Backyard... bad grip)
10:04 (86 reps)
03:34 (No worries here)
04:26 (Anything not involving arms... Happy days.)
28:07 Total, next time 100s all around!
male, 37 y/o, 149#, 68"
Push ups 60
the rest as rx'd
Assisted pull-ups (55#)
80 reg push-ups; 20 modified
as rx'd: 16:47
broke it up into 4 rounds of 25.
as rx'd 18:10
pull ups on rings
normal sit ups
Completed as Rx'd ~14 minutes (need to work on remembering the stop watch)
~14 minutes with jumping pullups
M / 24 / 72" / 190lbs.
Wow, the pull ups really killed my time.
27:50 (pr by 3:22)
Abmat situps (not anchored)
Couple of days behind due to Golf with the boys on Friday, Ace's wedding social, and hangover Saturday. Did this wod on Monday (normal Rest Day).
Half Angie - 6:40
Caught up with the thruster, hang clean, sdhp workout this morning, so decided to do a half angie tonight. Only done 2 workouts in a day twice before, but wasn't ready for a full Angie. Shoulder is still a little hot on pullups and pushups.
100 Pull-ups- first set 40 unbroken kipping
100 Push-ups- first set 35 unbroken
100 Sit-ups- feet held curl ups. 35 unbroken
100 Squats- 25 unbroken
Lost some pep on the situps and the squats.
Felt pretty good about the effort though.
Not a PR of 10:14, but still good. 7x1 dead lift was a small factor in squats but I am fine with the results.
situps anchorred pushups milt
3 mile run
then WOD 50 of each
29:05 - breakdown as follows:
12:40 pullups all kipping
25:22 situps unanchored, hip flexors disengaged
All took longer than last time. First time doing all kipping - last time did 8 kipping and rest were jumping pullups.
last time 38:47
this time 34:50! yay for PR's!
as rx'd 21:14 (PR 2:03
I did this wod after I ran to station 4 and with a vest did the stair master for 15min, and then ran back home. 16:30
Not bad. my Pr. with sets was 13:07
I guess i should be writing PR after everything considering it's all my first time doing it..
did 42 pullups straight
did 50 pushups straight
sit ups i DIE on...
squats was alright..dont rememer how many i did straight
30 pullups/20 lat pulldowns 170 lbs
~ 20 mins
21 min...split it up though...arms are now dead - first time for angie
First time doing Angie:
Split it up 4 sets of 15 each (Pull ups started to be broken sets on 3 and 4) then finished with
10 Pull ups
40 Push ups
10 Pull ups (Broken 8/2)
10 Pull ups (Broken 6/4)
10 Pull ups (Broken 5/3/2)
Pull ups were a forearm/grip killer!!!!
I'm a couple days behind
15 minutes of that was just for the pull ups.
I started with the gravitron on a 34lb assist and then bumped it up 6 lbs every time I didn't get 10 in a set. This WOD is going to be my benchmark for how far I progressed next time it comes up.
24:31 As Rx'd.
Pull ups 20 straight then sets of 10 (got a little sloppy at the end I lacked the full extension)
Push ups. 50 20 15 15
Sit ups. 30 then sets of ten.
Squats. 50 then randomly got to 100.
inturupted by Corey's call...)
as rx'd 24:06
Quick but tough!
First time to go Sub 20 minutes!
19:16 As rx'ed
first time as Rx'd 32:34. I felt like my heart never got going. very frustrating WOD. Afterward I tried to do a few double unders I could barely do one, I'm completely spent
26.55 minutes. (1.5 minute penalty) This is for not finishing the 15 pulls i had left after I sliced my hand. so did as rx'd minus 15 pulls.
As Rx'd. 23:38
Wow.... second CF WoD. yeah a few days late, but OSU played this weekend, what do you expect?
finished pullups in about 7 min
15:25 (pr 14:58)
18:05 I did all reps but only did 60 pullups...I will get to 100 in the next month at this pace...thanks for the great post
Scaled to 20 pullups, 40 situps, 60 pushups, 80 squats. 20 minutes.
100 pull ups 18:55
100 push ups 7:26
100 sit ups 3:57
100 squats: 3:55
scalled to 50 reps per movement
broke into sets, except squats
As Rx'd, kipping pull-ups:
as RXd 18:27
Still suffering from lack of CF'n the last few weeks in the field
w/ ring pull ups and unanchored abmat style su's
Just going back to do some I missed...
Only used pull up assistance on last 25 reps... time: 22:20.
As Rx'd. 24:08. 3 slower than last which was a min slower than prev. Suc
Lat pulldown at 50#
Smith pushups at 5th peg
Squats at 22"
Towel situps as rx'd
5 rounds of 20 reps each
As rx'd with broken sets of all
Smoked my last time b/c I was able to do kipping pullups. It was 21:23 last. Still get burned out on pullups but able to do a lot more in a row.
10 sets of 10
About 15 hours post Vegas, felt terrible
20 strict pull ups 80 jumping.
pushups on knees, about half of them.
Sit ups I was slower than normal,
Squats I did okay but was out of breath and lazy.
Angie scaled to "pack"
50 pullups (dead hang)
Angie scaled to pack
50 pullups (dead hang)
as rx'd - 19:08
M/ 35/ 131 lbs /5'-6"
As Rx: 14:38
My capacity needs some work... although the time was o.k., I just need to make room for a couple more WODs a week to really improve. I may start doing pushups and situps and squats and what not in the enenings to get a mini workout on nights that I can't make the gym.
as rx'd with anchored situps
Did pullups on rings dead hang.
Sit ups anchored
as rxed 21:41
100 pull-ups (Matt 52# assist, Karen 82# assist)
100 sit-ups (Matt anchored)
Shan9n, 30, F, 180, 68"
pullups on assist machine
wow, that was a long workout. can't believe I did 100 sit-ups. a year ago, I couldn't even do 1!
some of these times are incredible. I did all 100 of each before moving on, sometimes only 5 at a time. I look forward to smashing my time when this comes around again!
best chins were 21 :(
kind of cheated by breaking up the 100s:
Pull Ups 33 50 70 80 85 90 100
Squats 50 50
Push Ups 33 66 85 95 100
Sit Ups 33 66 85 100
Does this defeat the purpose of the workout?
1st workout in 3 days off for food poisoning...
23'15" with extra reps, approx. 7 for each exercise.
Last time was 25'
As rxd: 17:16. :+I Try Tabata style? Plups were marginal. Pups low # sets.
Angie 13:39 as rx'd
PR by 4min and 53 pullups unbroken!
CFFB DWOD: 5rnds 115#PSnatchx6/3x triple box jump series 6:38.
DB bench: 65x5,75x6,85x7,95x8
Angie scaled a little
75 Pullups (hands were bleedin pretty good)
Slow by 0:02. PU were weak, SQ were good form and unbroken.
As rxd 20:02
pull ups finished as sets of five. Pushups same
Compare to 090419
Angie with (STRICKT) pullups 32,11 min
Angie with (KIPPING) pullups 20,05 min
blue band pu
As Rx'd 20:56
100 jumping pullups
100 situps (anchored)
100 Sit-ups (on situp bench modified to be like GHD situps, touch the ground, touch the toes)
Time: 30:08; last time 29:09, 28:52 is my best. I've got a tweaked knee (from golf) so did squats portion very slowly.
23 minutes. Pullups took 10 minutes
21:55...pathetic and about 6 mins slower than my PR. still recovering from last week in LSU and sore as hell but no excuse.
OMG,....did anyone else's quads kill them?
Angie as Rxd:
15:03(pr by 2 minutes)
crossfit suck my dickhole? here at minooko our team hate crossfit. its suck dickhole?
50 Dead Hang Pull-ups
50 Sit-ups (Abs destroyed from GHDs the other day)
as Rx'd:17:37 PR
Male 32,90kg 176cm
Hammered it and did it in 14m 57s! I can shave a min off me thinks!! Tough on chins but good!
25:30, last time 25:10
23:35 as rx'd. 7 seconds off my pr. Blah.
3 weeks off -- hamstring issues. as rxed 18:20 - brutal
did sets of 25 for this workout before I read the rules
as rx'd wayyy late...been busy moving/babysitting/relocating/job searching/ ha
17:00 on the dot....
CFSBII final week, metcon day.
With anchored abmat situps; knocked off 4 minutes. Avg HR 169, peak 178. Done on 9/29.
my first time doing this one--end time was 25 minutes 44 seconds. I am pretty happy with my first time results and look forward to doing his one again.
ran ~3miles, then angie
did 43, 20, 20, 17
Did this one before, but it's the first time doing it as Rx'ed
Sub'd Kettlebell swings (16kg) for the Pull-ups, otherwise as rx'd
Felt way off...crappy diet for last few days
20 Sit ups
20 Pull-up progressions(90# Back Row)
20 Sit ups
Leg raises 50
sub 50 deadhang pull ups for 100
50 Sit-ups (strict, unanchored)
9:27 (PR by 0:42)
50 Jumping PU
50 Push-Press 45#
50 Criss-cross SU (L+R=1)
WOD as rx'd
3sec off of PR
19:11 as rx'd
As Rx'd (anchored sit ups) 18:26 (PR)
splits: 6:49, 3:50, 4:30, 3:17
abs had hurt too much from last friday's GHD situps (new to it).
2nd time doing it. did it today 23:01 with initially strict then kipping PU. towel situps w/ heels planted and hands parallel to ground.
ANGIE prior to this was 07/12/2009 on my own - 32:26
As rx'd 16:41(pr)
Old time was 17:23
Pull ups went well but everything else felt like I was swimming in mud. Will improve next time again!
ripped my hands wide open on the pullups!
50 PU's consecutive first time
CFWU non standard; Stretch/PUs/Situps/BE/Dips/Jumprope x 3
NOT as Rx'd;Subbed 60 Gravitron assist #70 but elbow feels good the next day so happy
Room for improvement
pull-ups mostly jumping
As rx'd, 16:44
Pull Ups 9:57
Push Ups 6:15
Sit Ups 3:28
Time 22:36 (PR)
Same rules apply for form.
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
Sit ups should either be Ab Mat or full range anchored sit ups
(5 rounds of 10 reps)
Went to park & had to finish early
Did 3rd Fight Gone Bad instead.
situps were horrible after 150 ghd yesterday
First day back from Seattle to Yukon roadtrip, feels good to be working uout again...as rx's...remembered to not partition this time.
"Angie" 30 min
100 Pull-ups (115# gravitron assist- 200# assist (last 50 reps)
-10 elbow in
abs sore from yesterday's wod so cut out the sit-ups. Otherwise as rx'd.
50 pu 25 (tough..)
50 push ups
As Rxd 16:31
Messed up on the push-up count.
CFWU-3. Reg except no PU or pushups 2nd. Figured Burpees were enough. Superman. Burgener. 34 Burpees.
Good job pushing. Esp on PU & pushups.
Squats - about 50 before left quad started cramping. Making sure to open hips seemed to help alleviate.
much worse than previous. Been "halfing" it lately.
As Rx'd (Correctly this time)
Last "ANGIE" 090419
My bad, I didn't know i couldn't partition. I broke it up into 10 rnds of 10 each workout.
ready to go again the correct way.
26.55 - 15 pull up penalty. sliced my hand open on the pull up bar... niceee!!!
i was more than happy with my time untill i have read the all yr comments, now im not to pleased, have to do better next time.....18.01 m/27/11st6
as rx'd, strict pull ups
Parallet Push ups
No sit ups
Went slow for strength
Dead hang Pullups, Situps on inclined bench at 30-40 degreea.
PR by nearly 2 minutes.
Anchored sit-ups after the first 20, otherwise as rx'ed:
First 50 pull-ups in under five minutes. Next 50 in over 10, ugh. Still happy to get the total time down by almost three minutes.
43 yom 203 lbs.
1.10 mile run wu
10 x 8 of each
34 yom 197 lbs
As rx'd 24:31
Last time 28:03
Did first 25 of each exercise then went to 15 then 10. Finished doing sets of 5
Did 10 pull ups every 30 seconds. Strategy worked well until 80, at which point I just did sets of 5 (or 3... or 2) as soon as I could.
70, 20, 5, 5 for push ups
100 sit ups and 100 squats.
Squats were hard, made me nauseous going up and down... still sore from the max rep back squats from a few days back.
75 progressive pullups
cut pullups and pushups to 50 or 60
took too long and recover too long
pullups took 8:00 - then crashed
First time w/ Angie. Have done "running w/ angie" before when I started crossfit. this was the first time i was able to do the pullups as rx'd though. splits were around 12/6/6/3.
ring PU, pushups done on push up bars, abmat SU: 18:22
Abmat style situps (rolled-up towel) with heels wedged behind a stump.
15:50 - crunches for situps
as rx'd 16:56
pullups suck, I gotta learn kipping pullups, haha
30-60lbs assist on the pullups.
1st time doing angie. still need lots of assist on the pullups (30x60#,30x80#,40x100# ... sad).
Pull Ups 9:05
Push ups 2:50
Sit Ups 5:20
19:16, two min off PR, almost all from Pull ups which have gotten weak
As Rxed....8:40...new PR again from 10:32.
66 pull ups
34 Assisted pull ups
rest as rx'd
Pull up form sucked! had to sub lying heaves by halfway!
Still recovering from a broken foot so I wimped out and went 10 cycles of 10 each exercise and hobbled 50m in a square to "station"
31degrees celcius and humidity here helps with the sweat!
this was only my 5th time doing the routine posted, that being the case I finished in what I think a respectable time of right under 45 minutes.
30 kipping 70 jumping pull ups
100 situps anchored
on travel. as rx'd minus pullups 8 minutes 45 seconds
2nd week with crossfit. I'm having trouble finishing the amount of pull ups posted. What's the best way to get my back stronger to finish.
50 pull ups
100 push ups
100 sit ups
Should I be doing all of the pull ups first then moving on to push ups or can I cycle 20 at a time?
Missed ! at level 1 cert .
scaled to pack
50 pullups 8:20
75 pushups 13:20
75 situps 22:15
75 squats 24:45
finished w/ 25 more pullups 3:10
not sure but probably situps w/ anchored and hands on ears
30/m/71"/184#/Camp Taji, Iraq
CFWU x2 (1/2 normal pullups and dips)
Angie as Rx'd: 15:36
I don't know where it came from. I felt normal today, but crushed my last time by over 2 minutes. I did split my chin open and chip two teeth by impacting the bar on the way up with a kip. Crossfit always keeps it interesting.
First Crossfit workout, so had to scale it and was still almost sick. I feel satisfied and look forward to more.
Disregard my last post. Wrong date.
Oct. 2 "Angie" 37:55
50 pu + 50 jumping pu
4 min. improvement over the last year. In April of 09 did it 18 something.