November 16, 2009
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CrossFit Certification Seminars: Key West Naval Air Station, Rainier CrossFit, CrossFit Fort Meade
"Why Gymnastics" with Jeff Tucker, CrossFit Journal Preview - video [wmv] [mov]
Posted by lauren at November 16, 2009 12:11 PM
seriously more pullups.. haha my hands are thrashed!
oh well. 3-2-1 go!
anyone know the method behind this pullup programming?
doesnt seem intelligent
WOW! That's all I can say! I had the priviledge of attending the Level 1 Cert at my home affiliate (FT. Meade) this weekend. That was the most amazing 2 days I've had in a long time. Pat, Boz, Joe, Jen, Rudy, Casey, Steve and all the other trainers that taught this weekend were phenomonal! I learned so much from this cert. I just wanted to let you know that the training was top notch, they were all knowledgeable and extremely helpful, and HILARIOUS! Loved every minute! Thank you!
TO THOSE WHO ARE SCARED OF PULL-UPS
If you have sore arms and lats, it's okay to SCALE this one. I'll give you some options:
1. Only do 50 pull-ups
2. Cut the pull-ups out completely and do 100 Cals on the C2 rower instead
3. Sub Ring Rows or Bent-Over Rows for a different angle
4. Check out the BrandX site
I hope everyone enjoyed their rest day! :)
I'm so glad that we have this chance to work on our pull-ups! Increased work capacity in a single movement for the win!
Dang Coach, more pull ups?
Let's go hard FRAT, Affiliate Cup training starts tomorrow.
Knee tendonitits in both knees playing silly buggers with me at the moment so no lower body stuff at all.
5 x 10kg weighted muscleups - 52 seconds
30 MU for time
Hey, congrats to all those who went to the certs.
Anyway, I will be in Key West in a week and am wondering if there are any Crossfit gyms or Crossfitters I can train with while I am there. I know Certs. have been held in Key West so there has to be something going on down there.
Would love to train at least for at least one day while I am in the Keys.
AMAZING weekend at the Key West level 1 cert! Chuck, Justin and Jenn, it was great to meet you guys. Thank you for all of the great help and instruction.
I've been waiting for this for a while now ... last time did the pull-ups at my in-laws on the jungle gym ... they were insaine on the monkey bars!
Question on Angie? Can you split this WOD up or does it have to be 100 of each in a row? Was thinking of breaking this down into 10's of each for 10 rounds. I think I have split this up in the past for scaling reasons. Not sure my shoulder can take 100 PU in a row.
ha ha ha! I was coming in from a walk and was thinking of what wod I wanted to see and which wod I did not want to see.
The one I wanted: Mr. Joshua
The one I didn't: Angie!
...oh well, what's another 100 pullups anyways?
Mind over matter. 3,2,1,go!
Cheers, Dan M.
Ronnieboy, if you're in charge of your own schedule, why not do Mr. Joshua? It's a great idea if you aren't in the mood for all those pull-ups, and if you like gambling that high rep heavy deadlifts won't come up tomorrow! :)
Comment #18 - Posted by: Jordan Wright
That's another good method of scaling: 10 rounds of 10. If you do it, annotate it as such and then you can compare it to all 100 in a row next time!
LMAO!!!My 17 year old wants to start doing the WODS with me starting tommorrow...Pukie and kyle are gonna be close friends I just know it. Now if only I could get the wife to try the Kool-aid as well. She says she doesnt wanna get big like I have been off of this workout...(doesnt she see how hot chicks like Gillian are?)Just wait, when I come back from basic she'll start with me (so she says now)
Oh yeah also missed this the last time with cracked ribs(had to check my journal)cant wait to see how long this takes me,pullups are gonna suck though.
Quick question...does everyone keep a journal or is it just the die-hards?
Just finished the Level I cert at Rainier Crossfit and must say that it exceeded all my expectations. Thanks to Todd, Curtis, Stephen, Drew, Nadia, Lisa and the whole team for a fabulous weekend with a special appearance by Dave Castro and Nichol Carrol. Great instruction, activity, and fellowship. I learned a lot especially in areas I personally need to improve in, and look forward to being able to train others. After 40 years as I physician, I feel my career has been in "sick care", my hobby is health care--and Crossfit IS Healthcare!! Will done.
Not too concerned with the pullups, no one else has sore abs from those L pullups yesterday? These will be a tough 100 situps
Yeah my abs really hurt from the L pullups too, hopefully they'll be better by tomorrow for angie
I just returned from the Level 1 certification at Ranier Crossfit. Thanks to Todd, Steph, Andrew, Lisa, Nadia, and all of the amazing trainers. I was thoroughly impressed by their knowledge and professionalism. It was great to meet Nicole and Dave Castro as well. Ranier Crossfit is a fantastic box. I look forward to hitting some WODs with my improved skills.
YES! LET THE DOMINATION BEGIN!
Herm- Eric Gohl IS a beast LOL I was just going over my journal (yes J-Bird, I've got one too) and saw that, among some other good one-liners and assorted memories from the Games.
-Playoff Beard's Party Bus (with Dave Castro and Tony Budding crashing for food/ beer)
-showing Nelson how to shotgun beer (apparently Animal House is not big in Ecuador)
-Corey Bibolet "are you s'more?....are YOU s'more?"
-Franiel yelling at Brock Lesnor on the jumbotron "your workout is OUR warm up!"
aaaah. Aromas 2010... Keep working that clean, Beard :)
in8girl- killer eva time. You ARE planning to meet up with us at the Games in july, right? ;) Rookie & s'more- you too! start planning NOW.
Should we be doing kipping pull-ups or regular pull-ups for big timed sets like these?
Jen n Joes gym Open for buisness (or at least some personal torture) I Attended Level 1 at North Santa Cruz about a month ago. The instructor AMAZING and now given the beleif I can accomplish so much more convinced me to spend the cash and outfit my garage. $1500 later (thanks again faster) we have enough to do most of the current wods here in a 20X20 garage.
I am short of 1 pull up bar and isnt this a bad time to be missing that. the wife and I have substituted double push ups for pull ups for the last 2 wods, but tomorrow I definitely will go back to Globo and do the rx wod.
This shit works. I have given/programed these workouts to my students (fire cadets) and they hate it/love it. I have tried to keep hitting every wourkout that has been programed. Core work is where true strength is. Anyone can work out on thier back. real strength is what you do while standing up (credit to josh everett).
I want to keep rambleing but Thanks for the forum and tomorrow will be fun.
Excited to do another WOD in the fledgling garage gym.
and oh yeah FRAT like Beard said- kill Angie tomorrow.
BrandX Scaling for those interested
Make every rep ROM perfect
Make them games worthy reps. Full extension of the elbows and shoulder girdle to chest touching bar!
Full body touch at bottom, full extension at top(press down with your shoulders)
Ab Mat if you have one, otherwise full range, shoulder blades and shoulders touch ground to sitting position
Sink well below parallel full extension at top. Do not be satisfied giving up the lumbar curve in the bottom position or not fully extending the hips in the top.
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
Puppies and Buttercups:
20 Pull-ups or 25 Beginner or Assisted Pull ups
20 Push-ups or 30 Box Push ups or 35 Wall Push ups
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability)
Ouch. Big tear in both hands. Going to have to tape them up like a mother. Hope it doesn't make it worse.
I'll be prepped next time Eva comes
For everyone that are talking about Pull-UPs, Man up!!(LOL!), You can do more. don't let the little voice get to your mind, it is just 100 of each, I am still sore from Eva and the workout afterwards, but thanks to that rest day. BANG! I am beating my own PR on this one, I feel stronger and faster everyday because I know I am pushing myself to my limit, Goal is to complete Angie in less than 14 minutes, or beat my PR or 16:10 either way will be happy. :)
You can rest when you done.
I spent the weekend in Ft.Meade, MD getting my Level 1 Cert. I was completely impressed with all of the CrossFit trainers there - Pat, Boz, Jeff, Joe, Dennis, Jenn, Casey and the other guys. They were awesome speakers - filled with knowledge, completely professional and they kept us laughing the whole time. Thanks for a GREAT WEEKEND!
Hope to see you soon at CrossFit Obsession ! :-)
Had the great privilege of attending the level 1 cert this weekend at Rainier CF. Thanks to Curtis, Todd, Stephen, Drew, Nadia, Lisa and all of the other trainers. Great instruction, great motivation and a couple great workouts. I met a lot of extremely motivated people who all have a passion for CF. Was awesome to meet Dave Castro and Nicole, thanks to those two for answering all of our questions.
Also attended the barbell cert last weekend at CF Eastside, that was awesome too. Special thanks to Todd, you are a great trainer and it's good to have you up here in the Pacific Northwest!
Overall a great 2 weekends. Thank you CF!
Just got home from the CF Nutrition seminar in Atlanta. Great information and I'm so glad I went. Maybe it'll help me break into 10-min territory for Angie!
It was great meeting everyone, and Robb was awesome. Lunch wasn't bad either.
#22 about the journal. I have kept a record of every workout I and my trainees have done since my first WOD. It has been priceless. It helps motivate us to beat our old times and weights on EVERYTHING. And it really comes in handy when I get a frustrated or discouraged trainee. I can go back and show them when it took 29 minutes to complete Fran three months before they did it in 10.
Highly recommended for all. Even the less hardcore.
Thank you to the great trainers and Rainer Crossfit for the level 1 cert. Awesome knowledge presented in a understandable, precise, effective way. Looking forward to an amazing journey ahead. Bonus thank you for being the beta for the test and Castro and Nicole braving the crappy n.w. weather.
i was just talking about this to two of my army guys (well an officer and another instructor on a basic military course). just didn't remember the name, but knew the workload
i just want to say thanks again to all the staff that taught at the Rainier CrossFit level one it was a great weekend
As sore as I am and as much as this seems like its going to suck......I cant wait to get into the gym to burn off my aggression of seeing the Pats lose to the Colts.....Angie is mine!
I feel like it was just yesterday when I last did this WOD.
It's going to hurt.
Can't wait to hang with Rhabdo.
Great level 1 cert at Rainier Crossfit. The instruction, organization, professionalism, knowledge and humor were top drawer. It was 70s big without bulk. Well done!
Awesome weekend attending the LvL I cert in Key West! Thanks Chuck, Jenni, and Justin. I am addicted! Judging from the photos, looks like we definitely had the location advantage. Loved the outdoor instruction and workouts. Looking forward to meeting some of the affiliates in the DC/VA/B-more area this week before heading back to Tokyo and spreading the word to all my friends.
Was Chuck teleporting to Fort Meade when he wasn't lecturing or does he have a twin that also likes working out in CT high tops?
Thanks to all the trainers with us at Rainier Crossfit for turning my BIG brother into a Fat-Burning-Machine! I enjoyed the depth and breadth of the information along with the humor. Keep up the great work!
Thanks to all the trainers with us at Rainier Crossfit for turning my BIG brother into a Fat-Burning-Machine! I enjoyed the depth and breadth of the information along with the humor. Keep up the great work!
for those talking about tears in the hands:
1) sometimes it is unavoidable
2) most of the times it's due to a wrong grip (as was with my case for a long time before i saw this video)
check out this crossfit video for grip corrections. also, you can expect a significant strengthening of the forearm if you learn to use this grip.
Angie: 16:07 (PB: c 13min as a phase in FMP)
#50, I second that. I haven't ripped since I watched that video. My pullups went down a little until my grip strength compensated for the change, but I'm back up and over my old PR. It's worth it.
#22, keeping a journal really helps your motivation. In fact, once you see how fast you're improving, you might get addicted like some of the rest of us. I keep my journal in a Word document, it only takes a few seconds to enter my times/weights, and it's searchable.
#31, kipping pullups accomplish more work in less time, so they'll give you the best time on this workout. The kipping pullup is the default CrossFit pullup; variations (like strict or L pullups) will be specified.
Speaking of kipping pullups, does anyone know who invented the butterfly pullup? Was it Brett Marshall (AFT)?
First time - 19.40 and the squats sucked, I thought they would be the easiest!
17' 59" as rx' d
A little bit disappointed cause my PR is at 17' 54".
I ll do better next time!!!
Did this too close to breakfast. Not pretty.
new to crossfit, i like this site. my buddy showed me. nasty workouts.
as rx'd: 23:28
as rx'd: 30:55
100 pull ups are killer.
Had to move to jumping pull ups as I have kept with strict crucifix pullups instead of kipping pu.
Struggled to get my breakfast anywhere near my mouth but luckily crossfit is why a mop was invented.
18:36 (first go at this)
Are there going to be anymore Barbell Certs?
Are they being replaced with Power Lifting Certs?
If so, is Crossfit switching to the stance that a shorter range of motion with more weight is better to increase work capacity?
14:34 PR (last time 14:38)
Not too bad, considering I'm still sore from saturdays push jerks and L-pull-ups.
subbed ring rows for pull ups
first time ever doing crossfit... haven't been working out for over a year... but - i did it!!!
instead of pull-ups i did jumping pull-ups... but the rest was just like the program says...
i'm just proud of myself for not quiting - played football for 10 years and there was only one game tougher than this workout!!!
my only thought during the work out: pain shows you that you still alive!!! so shout up and push/pull
As Rx'd 14:13
[Jamz- 21:30 w/ Jumping PullUps]
15:54 as rx'd
anchored sit ups
time: 18'30 (pr, but I've been doing the pull ups on rings before so that was expected)
Learned so much at the Level 1 Cert in Key West. Justin, Chuck and Jenny were great. Thanks for all the information-I don't know if my legs or head hurt more. Unfortunately there is no Crossfit Affiliate in Key West yet but you can find some garage gyms.
29:23 (pr and first time across the 30 min mark)
21 DB swings 50#
i had so much fun at the lev one cert at ft meade. i loved it!
completed a versions of "EVA"
800m, 30 x #60 DB swings, max pull ups combined with back extensions to equal 30 reps.
I'll do "angie" later today
1840 as Rx'd. I felt fairly good. Still have alot of work to do, some of you guys are just crushing this.
Angie this morning.
Scaled weight for the "300" this afternoon. Used 95lbs for deadlift and floor sweepers, 25lb for kettlebell clean and press. 18:56
Correct me if I'm wrong but Angie is supposed to be done in order of 100 reps of one exercise and then the next and not partitioned? IF you are doing as Rxed.
My first attempt ever at this workout
My first attempt ever at this workout
Today i've done 50 pull up 50 push 50 sit up 50 squat i've worked to a 1Rm in the deadlift with a new record! 50 pull up 50 push up 50 sit up 50 squat. I love Crossfit! All the rest is boredom!
sub - 50 pu,pu
25:23 - Second time I do this workout.
Comment #87 - You gotta be kidding! I was proud of myself before I saw your time... :)
33:01 - PR for myself
Made 27 PU's and then had to transfer to a lat pull down @ 110lbs to finish the PU set.
as Rx'ed (kipping pull ups- my first Angie without a band!)
Push ups actually took the most out of me. I was so jazzed about doing well on the kips i knocked pull-ups out in 20 sets of 5 with no more than a pause at the ground so i could re-grip.
did 50 long arm pull ups as can't kip at the gym
As Rx'd 26:30. PR by 1:35. this was my first CF workout about 10-11 months back. Have improved by 20 minutes!
50 Press ups
probably should have gone for the full wack, but the gym was really busy.
I corrected somebody in the gym on their DL forn today: it's unbelievable watching the form of people in a globogym.. I saw one lad try and teach another, and conveniently ignored the lumbar curve.. Oh jesus. I'm glad i stepped in eventually!
Patrick McClurg, Northern Ireland
CG E-City CrossFit
been on a 2 week hiatus and this was a nasty welcome back. 24:08 previous PR 21:14
30 lb assist pull ups
100s of pullups, pushups, situps, squats: 34 minutes
forgot to bring lunch to work today, good thing i now have a couple of burgers attached to my wrists!!
just attended my first Level 1 Cert this weekend here at Rainier CF and I am so happy I did this. I think the information given has better prepared now and wish I would have done this instead of the elements/on-ramp classes. Much thanks to Todd, Stephan, Nadia, Andrew and the rest.
WOD as rx'd in 19:44
PU 50 reps (strict)
everything else as rx'd
I wanted to say thanks for the Level 2 Cert at Ft. Mead last week. It was a great experience.
Even had I not passed, I would have learned a ton, getting a lot of very small group instruction with some great coaches (you spend most of your time in a 1 to 5 coach to trainee ratio).
So thank you Pat, Chuck, and Boz. And Pat, here is not moving like a wounded animal anymore.
18:32 as rx'd. Pullups took about 7:40.
10 sets of 10
last 5 were jumping pullups
50 Horizontal Pull-ups
27.55 - as RX'd + CF endurance this morning..loving having post Afghan tour leave
only 25 pull-ups hands are still shredded from eva
Can’t tell you how much I didn’t want to do this one today. Bodyweight WODs are one of my GOATS. Anyway; felt like I was going to take about 22 minutes today. I had that in my head before I even started.
First set of pull-ups was only 25 (5 less than last time), then 5, then 3’s for the rest. I just told myself that if I was only going to get 3 at a time, I better not rest AT ALL. Somehow, that allowed me to finish the pull-ups in 6:25, which is about a 30 second PR.
Push-ups were 2 at a time; again, less than usual, but I didn’t let myself rest for more than a breath between sets. Sit-ups and squats were similar to last time; no better, no worse.
18:12 PR (1:25 faster than last time)
Overall, quite surprised with the PR, both because of the volume of pull-ups recently as well as the fact we just did Angie six weeks ago.
Okay... here we go... been out on injury for 9 months... need to ease back into today... is there such a things as easing here?
100 sloppy abmat situps
when i thought i started my watch, hit mode button instead.
dirty 30 birthday bash Angie
14:58 (not pr, blaming last week's flu)
then 30 more of each exercise without stopping clock
happy 30th birthday to me, i guess.
pretty crazy how much the psychological side of things shuts off after the initial angie is done, it was brutal to get myself to do 30 more of everything. my body thought it was done already.
"Angie" as Rx'd
22:26 (2 minutes slower than PR)
Hands are torn up...
Go hard FRAT!
Angie, scaled to 75 reps, with band-assisted kipping pull-ups and ab-mat, anchored sit-ups.
Angie, scaled to 50 reps, with dead-hang pull-ups and ab-mat, anchored sit-ups.
Pony was torn between working out this morning and trying not to wake me up (until the gym is done the pull-up bar is in the bedroom doorway). She resolved the conflict by setting her alarm to go off every five minutes and staying in bed until I finally got up. She then informed me that I was working out, just as soon as she was done with the pull-up bar. I informed her I had read an article somewhere that working out will make you sweat, so maybe I should skip it. No dice.
Later I will back-squat, press, and deadlift.
need to fix my shoulder
does it matter what grip pullups you do
2009-11-16: 23:09: Sit ups were bad after doing L's set WOD, squats slow but unbroken.
2009-09-26: 1st time, 24:37,full range on movements Pu's 10 mins alone.
Wu- ran 1/2 mile
50 Push ups
50 Sit ups
40 KB swings 15lb
30 Push ups
30 Sit ups
20 Push ups
20 Sit ups
40 KB swings
Wow! I was at the Ft. Meade level 1 certification this weekend and it was just amazing. The skill and patience shown by all of the HQ staff was just staggering. So much progress was made with so many people in such a short period of time; they're all top notch trainers. I can't wait to make it to my level 2, not to mention the other certs! Special shout to Jenn for her encouragement in Fran and muscle-up work, and to Boz for the gift of the best crossfit shirt ever. I hope to see all of you again very soon!
16:19(PR) as rx'd. last time, 18:06.
21 minutes... struggled on pull-ups due to forearm pain
assisted pullup - feet on tire
New to CF
sub standing rows for pull ups, otherwise as rx'd.
playoff beard--nice work brother, it's been a brutal period for the pullups, ouch man. keep killin it!
get some FRAT!
Two and a half minutes worse than last time. My excuse is that I'm still very sore from all the pull-us last cycle, and I did much better ROM on the push-ups this time.
Still a great workout.
The first time I tried Angie was about 3 weeks ago, I scaled down to 50 of each and took me 0:25:31. Today it felt great, I was able to do Angie as Rx'd and my time was 0:42:11. I know it isn't a great time but it feels good to know I kicked my own *ss!!
As rx'd 17:12
Nice WOD...28:00, lousy shaking pull-up rack, slowed me down.
Not related to the workout but just read this article, this guy had to be a crossfitter haha
"We sought the advice of a former Virginia State Trooper, now retired and working happily at an intelligence analyst job for a federal agency in Washington, D.C. He told this story..."
"One serious but amusing tale involved a driver who was "power-braking" his pick up truck outside a raucous Springfield, VA bar at 3:00 a.m. He was extravagantly spinning and screeching his tires "and just filling the air with blue smoke and burning rubber," recalls the police officer. "And he's doing it right in front of me at a traffic light. So I pulled him over, and he was clearly intoxicated, but he wasn't belligerent or anything -- he was a nice guy, an 'ol' country boy. But he failed every field-sobriety test I gave him." This included a breathalyzer test, which revealed that he had a .18 blood alcohol level, more than double the legal limit for driving.
But the guy kept insisting that he be allowed to perform "his own test" which he claimed would prove he was not drunk. So finally, just out of curiosity, the police officer acquiesced -- with no guarantees. "So the guy takes off running, and all of a sudden he goes into this cartwheel/back flip, with his cowboy boots on, and his legs go counter-clockwise, and he lands it, perfectly, in his cowboy boots, like he was a gymnast at the Olympics or something."
First day back after a 2 month break.
Angie was my second ever crossfit work out ever in Sept this year my time was 2 hours and 3 min. This time 27m 20s with 63 pull ups before going to jumping. Huge improvement. Crossfit produces great results.
Question on this one.
Can I divide the 100s as I want, like (10*4)*10. Or do I have to do them in order, 100+100+100+100?
Great workout as always :) 26 minutes asa Rx'd, not bad for an old guy!
Quick question: My wife has just began doing crossfit with me, and faced with "Angie," her surprisingly obvious question was, "Why 100 reps?" More to the point: Why the specific number 100 for each exercise? Why not 75, or 125? This goes more to the programming theory and logic behind it. My answer was simply that 100 reps represented a good target number for a high volume workout. Being the intelligent and inquisitive person she is, my answer was insufficient. Any thoughts?
Ran out of time and was feeling super sluggish
Only 50 reps of each and added in 50 Dips.
Dips and Pullups were completed with 20Kg assist.
Pull ups were blue band assist.
Sit ups anchored.
Beat my last time by 1 minute.
50 pull ups (all kips)
50 push ups
100 sit ups
first time attempting Angie
WOD as RX'ed.
100 pullups 11:01 (FIRST 50 IN 3:50)
100 pushups 6:27
100 situps 6:01
100 squats 4:30
Total time 27:51
I'm having trouble with my pull ups, the stringing together part. The only part of me that gets sore or tired from pull ups are my fore arms. Based on this info, can anybody tell me what I'm doing wrong? I know it's not much info but it's all I've got. Thanks.
30 pullups assisted 40 pounds
30 squats w/105
2009-11-16: 23:06@8:21,5:32,5:59,3:13. Office. Sit ups were bad after doing L's last WOD, squats slow but unbroken.Want 8,5,5,3 next time.
2009-09-26: 1st time, 24:37,full range on movements. Pu's 10 mins alone.
first time doing this one as rx'd
18:34, unanchored SU. SLOW, SLOW, SLOW.
Then CFE, getting ready for the St. Jude Half in Memphis in December. Looking for a sub 2hr. Good stuff.
God is Good , All the Time.
I'm having trouble stringing together my pull ups. The only thing that gets sore from doing them are my forearms. Based on this info, and I know it's not much, can anybody tell me what I'm doing wrong?
Just did an upside-down Angie a couple of days ago, did "Michael" today...
As rx'd: 19:34 PR
Back started to seize up on start of second run. I definitely have a sub 19 in me...
1) 3:03 / 2:41
2) 4:13 / 2:50
3) 4:21 / 2:24
as Rx'd 17:48
As rx'd - 14:08
20:03 with unanchored situps
Feeling very sluggish from a nasty flu on Friday (about an hour post Eva). I barely ate all weekend.
PR remains 12:41
4 rounds ( 25 PUs, 25 MSPUs, 25 SUs, 25 Squats )
Subbed Medicine Ball Push Ups for Standard PUs
Sit ups are something I need to work more on.
I cannot take another pull up. I am baglicked. Angie did me in today. 12minutes:30seconds
Broken into 4 rounds (Pull-Push-Sit-Squat):
25 Pull ups; my lats are killing me!
75 push ups... wish i'd done 100 now...
100 sit ups &
...I'm gonna get awesome at Pull ups, I swear...
50 PL - strict
100 PU - some on knees after 50
100 SU - unanchored
Heck of a weekend, guys! Thanks for doing such a great job. It was tough, but very inspiring. Fantastic work!
25:25 (Pr 24:14)
Scaled to 50 = 12.17
Beat prior Angie by 6 minutes and increased unassisted PUs by 10 to 30, jumped the other 20. Kipping technique is along very well. Wish DUs were doing as well.
Used an Ab Mat for the first time and it makes a huge difference. I used to feel a burn in the lower back and quads and with the Ab Mat all the burn is concentrated in the abs.
Will bump up the scale to 75 each next date with Angie.
unanchored situps. Pullups took the longest almost 12 minutes.
m/39/5'10/200lb,,need to lose 20 so kipping pull ups will be easier
last time 16:16
light warm up DU practice ring dips, ghd's, back ext.
That was tough, pullups all broke up, push ups all broke up, situps all broke up(situps hurt bad today)
Squats good, the squats was the only saving grace, Pullups were fast but broken.
Breaks held to really short(less the the 3 count) or 3 count.
Shoulders and arms and abs toast. Good workout, it was fun.
Scaled to weight assist pullups @ 20, and knees pushups.
Thanks brother...but you KILLED it. Happy birthday my friend, hope you have a great day!
Great memories from the Games. I was just telling the "Nelson-shotguns-a-beer" story the other day. That was priceless.
She's right folks...start planning for July now, don't put it off. FRAT party 2010!
First CrossFit exercise ever!
Did 20 pullups, then went to the negative weight machine and took 100 lbs. off. I cannot kip. Done at 18:30.
Pushups at 24:05, Situps at 30:11, and Squats with the big ball at 35:37.
21.30 pu's in under 9 min, alt pu/chinup used full extension on most pu's, slow su's
wu=30 min lvl 8
18.45 sub 100#pulldown machine. wu=20 min elliptical at W hotel
slow cause only took 6 mins for pu's so rest was slow
nov 16 2009: 30.15 coming off back injury, took it easy. wu=30 min stairs level 8 home. pu-13 mins, tried pushups on swiss ball-very hard, stopped after a few.
November 1, 2008
wu=30 min lvl 8 stairs. Alternated pu/chinups took 8.40 for pu's
last time: 19:54
wu=20 min interval lvl 8 till last 5 mins then level 10, end with manual point 10 for 5 min, ride bike to 10th st, then angie. alternated pu/chinup, situps slowwww too
as rx'd 21:09
last time 23:04
50 pullups (25 kg)
The cert this weekend was amazing. Im fired up to change lives and develope our future athletes and work hard on my goals. Thank you crossfit
I was at the Level 1 Cert this weekend at FORT MEADE, MD. It was freakin' outstanding. The trainers are extremely knowledgable both from an academic standpoint (they can geek-out pretty damn well), as well as a practical, hands-on standpoint. And it was A BLAST - not dry like some other settings. Great job everyone! Hopefully will run into you all sometime later down the road.
Pull ups broken up 25-10-5-5-5, then 3's and 2's
Push ups 20-10-10-10- then 5's
Situps 30-10- then 10's
Squats 30-20-10 then 10s
Very little rest between the sets, all straight through
Pullups took the longest, about 17 mins. Need to work on speeding those up.
First time ever doing this. 24mins 47seconds. Major jello arms.
18:36 (as Rx'd) New PR (improved from 24:24 last time out)
I thought I was gonna DIE!! 3rd crossfit workout after a 2 year layoff - uhhhhhggghh
CFWU x3 w/o the pullups
Angie as rx'd
Scaled to 50pull-ups. I had my first callous rip last week and it's still crippling me. Good workout otherwise.
As rx'd, except I swapped out 60 pull-ups for inverted rows (still did the other 40 pull-ups). My form was pretty bad by the end of the pull-ups; only getting a little over half of the full range of motion on each rep
As Rx'd - 19:10
3rds modified cfwu
Angie as rxd
500m Row, CFWU x 1, Rope skip
NOT as Rx'd
Sub'd 80 PUps on Gravitron (20 more than last time)
100 as Rx'd
so my chaplain told me that the air force is no longer going to be endorsing crossfit because of that navy guy who sued his cross trainer. so i looked up the wod that he claimed to hurt him and holy crap what a wimp. my fat friend who works out with me can smoke that wod. well i know it might be old news to most of everyone but i just found out. and then the air force wonders why the other services laugh at them.
Angie as Rx
19:44 as 7:32-4:18-4:28-3:25
About four min slower than PR. Third WOD in four weeks. Ouch.
30 strict pull ups- rest assisted.
Scaled to 20 per, 4:36
spin bike 20 minutes
M 37 6' 165#
15:51 rx'd - used Ab mat
To get a total of 100 pull ups, I have to use the "Pull Up Machine", is that an OK substitution? Thanks, after this weekend, I'm looking forward to getting my butt kicked in the gym! -John
Just started trying some of these workouts about aweek and a half ago. This was the first time i tried this and know i can do better. i did every thing in 31:07.
30 straight pull ups, rest 80lbs. assisted
All exercises broken up into 10 and rotated.
22:32 as rx'd
spit up the PUs with the other three...PUs are still my weakest link but last time I did this one I only did 60 so I'm improving I guess
As RX'd in 20:31. Pull ups kicked my butt.
As RX'd 9:28. Does anyone know what the top times for Angie are? I took pretty much no rest between excercises and did the the pullups in 4 minutes, Pushups in 1:30, Situps in 1:50 and Squats in about 1:28. I felt like this was a good time and I was curious if anyone could provide me any info on what the top times are. Thanks.
had a goal of 20 minutes.
Unfortunately it took as long just to do pull ups. :-(
@Home with Iron Gym
Pull up: 19:00
Push Ups: 6:00
Situps (anchored, no abmat) 8:00
sucks-- I can shatter this in a CF gym for sure.
as rx'd 17:39
6:51 split PU
12:43 split push-ups
16:32 split SU
PR by 6 seconds.
first time angie: 28:20 min (splits pull up: 11:20 min, push up 7:40, sit up 6:00, squat 3:20)
16:40 as rx, not a pr but getting closer
to #166- Cheri
If you've never worked with them before, I'd safely say that most people's sorest spots from pull-ups will be forearms, so you're not alone... one thing you can do to help battle the soreness would be to maybe switch grips? Go between chin ups and pull ups (palms facing you, palms away from you) on your sets until your grip gets stronger.
Also, shoulder felxibility is a big factor. Your shoulders may not be loose enough for the hang at the bottom-- we helped a lady out at my gym who couldn't get her pull ups done very well and diagnosed her with this issue. She started working on lots of shoulder rotation with the pvc and has been seeing massive improvements. Good luck!
27:34 from 30:50
pullups took over half of the total time!
anchored sit ups
Whoo! Killed this WOD! I took an extra much needed rest day and felt totally fresh.
A little strategy goes a long way on this type of workout. By not ever going near failure, I beat my PR by about 5 minutes. I broke the 100 pullups into sets of 10 butterflies with a little less than 10 seconds rest in between. The last set I finished with 20 unbroken. Push-ups were broken into 5 sets of 20 with about the same rest periods. Surprisingly, sit-ups were the hardest. I did sets of 15 or so with about 3 seconds to catch my breath. I just tried to get the squats done as fast as possible.
AS RX'D: 9:23.
Going to use some light weight in the vest next time this comes up.
25:55 w/ someone else working in on the pull-ups
I did this in 31:33
7:55 - 50 Pull-ups with 105# assist + 50 Pull-ups with 120# assist
11:45 - 40 Push-ups + 60 150# Decline bench presses
7:05 - 100 Sit-ups
4:48 - 100 Squats
strict pull-ups took most of the time with many rests, all others broken into about 4 sets each, anchored sit ups
091116 29:28 time delayed at Camp Victory Gym
080424 26:11 PR w/pull ups at 12:07
071211 39:24 pre Achilles Rupture surgery
Rx'd 18:52 PR
21:05 Angie is an evil woman...
#205 Raph, we don't laugh at you, we just nod and smile. After all, according to the USAF web site, the Air Force is actually the hardest of the services.
sub 50 PU but the rest as Rx'd. Time 28:00.
Raph #205, Your chaplain's not 100% correct. The AF never endorsed CF and they never will. CF is a commercial enterprise, and as such, the AF (as a Federal entity) cannot legally endorse them. However, CF gyms are popping up all over the AF as a result of inspirsed senior leadership that knows the difference between "fitness" and push-up, sit-up, run, lather, rinse, repeat. I personally know of at least 2 AFB boxes that have opened up in the last 3 months, and if you watch the Monday moto pics, you'll frequently see pics of Level I certs held on AF bases. However, there are still a few of the "old school" fitness center directors out there that will fight the method ... you just need to be more persistent than them. Trust me, my friend, CF is alive and well in our AF and is here to stay!
So I feel like I just did Angie (9/26), and we just had an Angie-like WOD a couple of weeks ago, and then a not-too-dissimilar one last week with Cindy. So I decided to jump off main site programming for today, and do a WOD I have been wanting to do for awhile:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Body weight today = 170. So I did DL 255, BP 170, Clean 130. Full squat cleans. I set up 3 bars w/ the rx'd weights at the gym, and was fortunate that nobody tried to "work in" on any of them.
As rx'd, 25:14. Brutal. This WOD tore me up big time. I was surprised how quickly it got difficult! I was drenched by round 2, bleeding by round 3 (grazed my leg on a DL). Happy with the time, but I was a mess after this - arms, shoulders, and entire posterior chain were just shredded. Amazingly, bench was my strong point - unbroken through all rounds.
Back from my biz trip, tried to make up Eva, got 4 rounds in 28 minutes. Right on the schedule I set for myself, but I was hitting a wall. Next time she comes around, the plan is to try the same pace but hopefully last longer.
Buy-in: 2 rounds DU practice, handstand, scaled HSPUs, 1-arm db swings, OHS, bar MUs.
as rx'd 12:39
Today/ Last time/ time before/ time before
12:39/12:42/ 13:18 /12:23 (pr)
Pu's 4:54/4:13/ 5:16 / 4:26
pushups 2:01/ 2:19/ 2:00 /1:56
situps 3:13/3:34/ 3:22 / 3:12
squats 2:29/2:34/ 2:39 / 2:15
pull-ups were slower today, left shoulder felt a little weak.
Situps seemed really slow. After 50 squats my calfs and hamstrings started burning. Eventually had to break squats into sets of 4's. Not sure why my squats have become so slow and painful in the last year after knee surgery.
2 min. better. Next time hope to break 20. Some of these posted times challenge me!
Not timed, scaled to 25 pull ups and 50 for the rest + 2x400 meters
19:30 - last time: 14:56 ...that sucks!
Should have been sub 15 min but my pull-ups and sit-ups suffered because my abs are extremely sore from the L pull-ups on Saturday.
even on fat pullup bar
13:18.02 as rx'd (PR)
(Last time 13:52.71 on 090926)
PR - 17.08 compare 26.55.. Smoked it
Last time - 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.
SUB 80# pd (t)
100 Pull-ups (subbed with jumping)
100 Press-ups (tried to get chest to floor on them all - but not sure I managed it on 98 of them)
Time : 14:26
Did this in my Garage with Elaine offering words of encouragement - (25/25/25/25 X 4 ;-))
completed as Rx'ed at 14:43
4th crossfit workout
subbed jumping pull-ups. 40 minutes (PR) beat my last time by 33 minutes.
100 kipping pullups>>100 strict pushups
>>100 situps >>100 squats
greets from the crossfit team in Augsburg,Germany!
pull ups took over 12min...
Missed the sub ten mark. Pooh. Changin the diet to zone after hearing Dr. Sears talk, definitely sounds like there are some awsome benefits.
pull ups weak
push ups started sloppy
19:30 as RX.
2 mins worse than PR.
Yup, Im thinking about competing soon....
Third week doing CrossFit!
17:45 as Rx'd
28:15. assisted pull-ups after traditional pull-ups to failure.
as rx'd 18:29
PR by 1.5 min
32 minutes. Pullups by sets of 10, push ups by sets of 10 past the 40 first ones. Sit ups unanchored, sets of 20. 100 squats.
Not in best shape, might have the flu or something ...
20:26, new PR by 7 minutes, sub 15 next time!
21:29, new pr by 4 min
as rx'd 18:56 (New PR)
new to the site
did it in 20:05 with a 30 pound weight vest.
shipping out in a few weeks will this site get me ready to crush a PFT test?
20:40 m/36/180 not a PR. PR in the 18s
as rx'd 24:30 pull ups killed my time
Did strongman workout, 4 rnds 1min work 1min rest, tire flips, 2-95# farmers carry, 53# kb swings, then 3rnds - situps, 20# wallball, ring pushups.
Pretty tough, a lot of fun.
The. Tabata style kept bobby, daniel, and I huffn and puffn
as rx'd in order
Pull-ups on the 2x4 in the NEW BARN!!!!
Sit-ups on the GHD.
Ouch, that hurt...
Pullups were not full rom. Time: 16 minutes
i did 20 sets of 5 each. then when i couldn't do 5 pullups in a row, i did two, then the pushups, 1 then the situps, then 1 then the squats then 1 more!
i'ma hurt tomorrow!
Viva CrossFit Hollywood..
Shift change Sunday yesterday, graves to swings,next to no rest sleep cycle screwed
PUs in sets of 5. Still struggling with hand pain but my callouses didn't rip this time. Was shoting for 50-75 but went ahead and did 100.
time 19:40, hit it hard, couldn't talk for 1 hour after, felling great now, ready for the pain tomorrows going to bring.
24:39 - to the second same as last time.
Unanchored sit ups.
As Rx'd. 21:37
Pullups and push ups were strong. Lower abs were killing me from those miserable 70 lb KB swings and 800s last week.
Pullups took 6:20 - Dangit :=[
Not bummed about the number of pullups lately; just glad we didn't hit the shoulders too hard, compared to last WOD cycle.
10x10 Jumping Pull ups.
Hands were all bloody when finished.. NICE!
As rxd 21:30
I think I scared people in my suburb gym. Someone saw me doing air squats and asked if I did crossfit. he was fireman and he did too. We high fived like a couple of dorks. Haha! I love the feeling of running into another crossfitter.
can't wait to see how I do when my fat butt loses more weight LOL
Men pushups full ROM
pullups blue knee in band
Squats to ball and all the way up each rep
100 butterfly pullups 4:15ish (first 35 unbroken)
100 pushups sub 4:00 (sets of 10 for 1st 50, then sets of 5)
100 decline situps #3 (first 45 unbroken)
100 air squats (many broken sets)
slower at pullups, faster at pushups/situps, slower at squats
Just got my Level 1 cert. at Rainier Crossfit yesterday! What an amazing 2 days! The lesseons and instruction were fantastic! I learned things about my own form on certain exercises that I need work on as well as way to improve and coach those people at my gym who may need some extra help. A special thanks to Todd, Stephan, Drew, Nadia, Lisa, Curtis, Dave Castro, Nichole Carrol, and the rest of the Crossfit crew! You all are truly and amazing group!
Angie as Rx'd
as rx'd 13:51
Krista as rx'd 19:27
Each time I get closer to actually being able to do the whole exercise set something like this pops up. Time to sprint at the brick wall. I love it!!!
As RX'd. 14:40
100 pullups (3:52)
100 pushups (4:45)
100 situps,decline bench #3 (4:00)
100 squats (2:02)
Pack (50 reps). Sub'd ab machine for situps. Assisted pullups w/ 8-12 plates. 9:22 (PR).
19.59 as Rx'd (pr by 3 minutes and 50 seconds)
pushed very hard on the squats to hit under 20 minutes. made it by a tenth of a second.
long time goal of mine. happy to finally get it.
22:24 as rx'd (pr by 5:26)
Gotta love the programming! Hit a big pr today after all the pullups. Gamed them in sets of 5 with short rests (5-10 seconds).
Situps: Abmat (not anchored)
Only had a ten minute window in which to work out today. Did a "Wimpy Angie":
30 of each-- 4:41
My bad diet is affecting my results. I need to buckle down and eat more nutritious food.
Subbed bench dips for pull-ups.
1 rx'd 081030 30:36
2 rx'd 090630 29:57
W/U: jump rope, 100 single-unders; 17 ROM exercises; TWG Abs Conditioning, 1x5.
As Rx: 16:37.
New PR by 0:28. Mix of strict & kipping pull-ups; honest push-ups; anchored bent-knee AbMat sit-ups; squats to an 11-inch box (below parallel).
30yo, 5'11", 175lbs
This beats my record from August 2008 by 2:09. The pushups didn't seem as bad as usual. I was pumping them out 5 at a time by the end.
Different Stroke "Angie":
50 Dead Lifts @ 205
50 Bench Press @ 115
50 Decline Situps w/ 20# Kettlebell
50 Front Squats @ 95
*Recommend other Rx'd Members to try it. First time doing Angie with a barbell, Totally scalable up or down.
as rx'd 20:28. Nob don't hate the player hate the game.
BS 3x5 (240)
100 Pull-ups Last 10 jump pullsups
100 Push-ups RX'd
100 Sit-ups Yoga ball RX'd
100 Squats RX'd
sub'd leg lifts for sit-ups
19.45 as rxed (pr!!)
25.01 as rxed last time
last time in September, 50 pullups, 65 all others. 15:09
This time, 75 of everything, 16:39. Feeling strong feels good.
M / 5'8" / 150# / 33
This feels like my first real PR.. (by 5:18) I was determined to beat my old time.
Angie scaled to 75 reps - 21:35.
As RX'd 22:20 (old PR was 31)
@ 213 John,
I think, could be wrong here, the general advice is to avoid machines, even the assisted pull-up machine.
Preferred subs are either jumping pull-ups OR use resistance bands.
Wow, I knew I loved Crossfit, mostly because I love how intense it is. I love to push myself to my limits regularly. However, I have only been doing Crossfit since September and so have not had too many repeats on workouts. Well, a couple weeks ago I bested my time on 'Annie' by 8:16. I thought that was pretty good. Today was a whole different animal. Angie was 1:13:32 on 9/28, and today I did it in 43:52. That is a 29:40 improvement. Holy sh**! Thank you Crossfit!
4th crossfit workout
36:05 as rx'd
Bolling CF Gym
Assisted Pull-ups (75 w/blue band; 25 w/green band)
Modified Push ups (all)
Sticking with my come back slow vow, did 70 of each. 13:16. Strangely enough, last time I was coming back off several weeks off also and did 65 of each at 13:05. Did not do tabata style today.
As Rx'd 21:19 PR
(squats weren't so good though)
Previous time was 26:57
Angie scaled to 50's (had to do pullups last b/c equipment)
19:03, big PR. Last time was 22:20. Huge improvement.
21:27, with a 10# pull-up assist.
scaled: switched between sets of each
pull ups 40/30/20/10 (dead hang)
push ups 40/30/20/10
sit ups 50/50
22:40 as rxd
broke it up into 10 rounds of 10 each
I almost forgot Doug's time.
3XCFWU (No pullups/dips)
100 strict P-U/C-U - 13m01s
100 Pushups broken - 4m42s
100 situps anchored - 4m44s
100 air squats - 3m10
Pull ups killed me :( biceps wouldn't contract anymore - back was fine
Angie Rx 22:32...better than last time-hand ripped at 80th pullup, today i made to to the 98th before the rip!!!
C: 20:30, 8:00 PR! 100 pullups in 8:00
Hoot, hoot, hoot.
as rx'd 29:55. took me 17:30 for the pullups alone, did them kipping for the first time. couldnt get the timing down on pushing the bar away and as a result had to swing twice each time. what really wore me out tho was the gym has this stupid thick grip on the bar and it has a slight downward angle on the outside so my grip was wearing out before my arms were.
i finished everything but the pull-ups in 18:00. about 30:00 with only 30 pull-ups added (assisted). anyone have any suggestions on how to really improve my pull-ups, except just doing more of them? i've been working on them but i just can't get past like 5 unassisted pull-ups.
19:59 from 23 something.
Kipping PU took less than 6 or 7 min.
hands still healing growing then bursting callouses from doing a mary then a cindy the next day (as opposed to either or for one day).
19:59 from 23 something.
Kipping PU took less than 6 or 7 min.
hands still healing growing then bursting callouses from doing a mary then a cindy the next day (as opposed to either or for one day).
which the kipping PU was done mostly using fingers rather than the upper palm behind knuckles.
16:30...... Improved time by 6 minutes.
Angie as rx'd - 14:42 (All sets broken)
Definitely left some room for improvement today. No good excuses for this really, last time I did Angie my situps and squats were unbroken. I didn't write down my time from that so I don't know how much I was off, but I'm making it a point to set rest among my top priorities now.
All good form,ab-mat sit-ups,before, s/p 3-3-3 and snatch technique work.Plus an hour of sparring at the boxing,all the kids tryin tae knock me oot !!!
Substituted Pullups for kettlebell swing (COMPLETE R.O.M.)
It was the only option I had granted my location and resources.
100 35lbs Swings
@ home upstairs
had to use wood dowel thru rings...hard to kip
19:50 same as last time
100 PULLUP 11:15 +1:45 (PR 9:30)
100 PUSHUP 15:16 -:44 (PR 4:01)
100 SITUP 17:02 -:19 (PR 1:46)
100 SQUAT 19:50 -:42 (PR 2:48)
29:00 as rx'd
Just wondering. Can I do 50 of each twice or does it strictly have to be 100 and then you can move on? Reason I ask is because it's still 100 of each you just don't have that mental block with that big number.
As RX'd but 50 L-Pullups and 50 Strict:
5'10", 175 lbs, 28/m
CFSB week 1
5 DB front squats(65lb db each arm)
15 GHD situps
3 rounds 14:38
Practices free handstands 25 attempts
As Rx'd 16:22(PR)
Having an off day did not feel 100%
but I did PR max pull-ups at 50
kipping c2b, pullups chest2deck,ghd situps, a2a squats
5:40, 5:42, 5:04, 3:03
Compare to 090926
19:48 old PR
7:27, 5:24, 4:01, 2:54
last time 4/19/2009 28:26
22 y/o m 6' 187lbs...
100 anchored crunches straight, 7 rounds of 10 dead-hang pull-ups, 10 push-ups, and 10 squats...grand total time of 50 minutes. This is only my second WOD ever! Terrible, but looking forward to improving!
34 sec. improvement for a new pr.
did 60 pulls before I started push ups
die the sit and squats straight thru
Did this WOD in the morning already. RX'd 9:23.
Tonight I wore the 50lb vest and did 25 of each in 4:01.
shoulder surgery rehab going OK...still painful almost a month out.
60 kipping pull ups~30 unbroken
50 45# push press~can't do a push up at all
sit ups and squats as Rx'd.
just want to be pain free..it hurts whether I WOD or not so my attitude is to do what I can for WODing..maybe a crappy attitude, but just frustrated.
28 minutes, scaled 4 sets of 25 each. After a week of being sick, now I'm going to yak.... I love you crossfit.
as rxd 9:50
I did "Barbara" instead, with C2B pull-ups:
Smoked. First time doing Barbara as Rx'ed.
First time with Angie - 17:50
Scaled back to 50 strict pull-ups. Was a mistake to eat spaghetti right before, almost met Mr. Pukie(okay, okay... I'm not really Paleo yet).
Comment #367 - Posted by: Fit Mom
Hang in there, Kim! Be patient. Having fully healed shoulders is worth the patience, I know firsthand!
subbed 25 muscleups for pullups
This morning I ran 4km in 23min (new PR, down from 28 min.)
This evening my wife and I did:
5 rounds AFAP
HER: 4:58 mins
ME: 3:38 mins
15:59 - NOT A GOOD SHOWING FOR ME
18:05 (PR by about 20 seconds)
Need 17:00 next time. Tried to more so "game it" this time. Don't really know what works better. Really going to have to push next time.
Pullups were done around 6:00
Pushups around 12:00
Situps must be faster.
Did "Angie" in 34:06
Subbed pullups for jumping pullups, everything else as rx'd
Did "Angie" in 34:06
Subbed pullups for jumping pullups, everything else as rx'd
No more pull-ups for a few days please...
100 assissted band pull-ups
100 push-ups on knees
100 cal. row
100 push-ups on knees
Subed jumping pull ups and push ups on knees.
No Crossfit for about a week and I was craving some Sumo Dead Lift High Pulls so I threw together this WOD:
Complete as many rounds as possible in 20 minutes:
10x95lb Sumo Dead Lift High Pulls
Completed 9 rounds even
First wod back from sickness and it showed.
3 rounds of 25 each. Last round had to sub 112# lat pull downs for pullups. 10:00.
PR is 19:40, happy enough to be sub 20
did not respect the rest day and felt slow
am - CFE on C2
1000m warmup row
9 rounds of 1 min on,2 min off
pm - Angie w/pullups scaled
100 situps-4:20 (unanchored, hip flexors disengaged)
first time doing crossfit for me, been doing strictly strength training for the past 2 - 3 months.
75 strict pull ups, last 30 switched to assist (70lb assist)
time was 32:45
crossfit is no joke! :O
just did todays wod at 9:00pm - 14.29
felt pretty good. and now i see more pullups tomorrow. my pullup muscle is getting tired but i love them.
back at it in 8 hours.
Where's bingo? I always look forward to your tid bits.
Had to do jumping pullups arms are jello.
No bigger slap in the face after Angie. Fran.
18:21 as rx'ed
I have a quick pull-up questions. I am having a hard time with them, I can do four to five good ones and it goes all down hill from there.
What I end up doind are jumping pull-ups, but not like they are done on here. I am about five inches from the bar and I jump up and finish the pull-up.
Question? Am I OK doing them like that? Do they count as pullups?
17'47" - 5 extra pullups and 3 extra on the pshups, stups, and squts
21:27 as rx'd.
not that great
splits at 5:31/7:03/4:55/3:58
due to tendonosis of both knees did everything except squats in 10 sets of 10.
60lb assist on pullups. anchored situps
did angie for first time 3 weeks ago, with avg. 70lb assist, and time ~37:00.
was hoping for sub 30 time, but pullups took way too long ~14min. pushups were similar time. at least I could storm through su and sq.
20:45 (down from 39:00 on 9/28)
(last time: 30:06)
Feel pretty good about the Pullup time, but the pushup numbers are draggin me down.
Fran's gonna suck.
9:28 - pullups (PR)
4:24 - pushups (PR?)
3:47 - situps (PR)
2:40 - squats (PR)
20:21 total (PR by over 1 minute)
First time back after six weeks off.
Scaled to 50 each
jumping pullups - i just cant do 100 pullups as a metcon exercise yet.
wu: .25 mile run, 500 m row, .38 mile run, 750 m row, .5 mile run, 1000 m row
runs @ 7.0, 1%
23:16 (might be a pr, 23:33 last time)
I did this at 830 pm in my garage.
I felt good. I broke it into 5 sets
10 min. warmup on tredmill
aka tito 30 male
As rx'd (crunches for situps)
1:02 slower, wore gloves due to torn callous so pull-ups were slow. Did sit-ups without locking my feet which added some time also.
beat old pr by 1:13, love it!!
jumping pull ups and scaled push ups
Ouch this one hurt, Pull Ups killed me,
First time xfiting in a few months.. felt great to get back in the swing of things..
Stephen D P/Male/16/5'11"/150 lbs
10 mins 54 secs big new pr...
Assist pull-ups 100
21:14 as RX'd
Back after taking some time for shin splints
As rx'd: 39:41
I am mad! starting with the pull ups I broke my own PR by a lot, I mean finished the Pull-ups in about 3:36 or 3:26, first 50 all in a row, non stop quick, the rest of the pull-ups I broke them down to do 5 pull ups taking a 3-5 seconds rest, all the way until 100, the form wasn't the greatest in my last 15 pull ups. but I was still able to go all the way down and chin pass the bar, well! when I began the push- did 50 in a row. check my watch and guess what! I hit my stop button with the back of my hand!, the time stopped, GRRRRRRRRRRRRRRR! my motivation went down and the little voice was laughing at me! however I let the watch continue, the other 50 push-ups did them all in row, everything else as Rx but I don't have an honest real time! I probably would have broken my PR for about 5 minutes, from last time that I did Angie for about 5 or 6 minutes, I am happy because my final time would have being closed to 10 minutes maybe in the middle of the ten minutes, but I am mad at my watch! because I actually don't have a real time, bottom line lesson learn DONT WEAR A WATCH IF YOU ARE DOING AN EXCERSICE IN THE SAME AREA, INSTEAD, HANG THE WATCH, START THE TIME, MAKE SURE THE WATCH STARTED AND KEEP GOING, or maybe have someone else with you that is timing his time too.
after basketball so legs were cramping
50 pull ups
50 chin ups
100 sit ups
Hands are still torn from "Eva"!!
Forget the body, these WODs are working out my mind. I'm beginning to see when, where, and how I convince myself to slack off or quit. I am slowly learning to 'grit up'.
As Rx'd. Really struggled with the pullups, but did them all as the doctor ordered.
40:59 - dead hang pu's.
pu's 21 min.
band pull-ups 7:28
followed by 3 minutes of losing my lunch
1/2 Angie. 12:49
post 2 back2back indoor soccer games
I changed up the situps, no bracing on the feet and knees out to remove the hip flexors from the equation. Weak point! I've gotta work on that.
Angie is a brutal, brutal lady.
We put in the pull up bar today and tried to pull it down tonight.
rx for me at 21:28
flat back ring feet on the ground ring pull ups for Jen at 22:02
The key West Cert. with Chuck, Justin and Jenny was Awesome! Nothing better then working with trainers that are really into what they are teaching. Fantastic job delivering the information and teaching the moves. All three instructors passion for what they were teaching was infectious! Great Experience!
48:30 - PR
Pull ups - chin over bar, not chest to bar
Push ups - on handles
I can't understand how I can do GI Jane in just over 20 minutes consistently and 12 rounds o' Cindy both with chest to bar pull ups but have such slow times every time on Angie.
Does anyone else have this problem ?
35:00 scaled to 75 pullups.
I saw an 8:55 here a while ago, I think it came from logsitall.com.
With that time I would suggest you enter the CrossFit games qualifier in your area.
My first Angie.
14:10 baby, a personal best
60 pull ups, rest Rx'd
Angie sucks. Next time, full 100s, sub 19:00
As Rx`d 24:02
Did a one mile run for a warm-up and a one mile run for a cool down. (7:00 mile) Could say it was a mini-"Murph".
13:01 as rx'd
* New PULL UP PR of 66 in a row.
* over a minute slower than my PR
* purposefully broke up the sit ups and squats, which i don't normally do, in order to get a faster rep time... didn't work, just gassed the same.
Rx'd: 18:26 (PR by 1:26)
Sub Jumping Pull-ups
Push-ups on knees
time 21min 12sec
Took forever, had set up Smith Machine for pull-ups, ball for push-ups and mat for sit ups and all got swiped before I could start. So moved to pull up bar standing on box and push-ups from knees and had to keep chasing people off my mat.
Then went on to Snatch practise. Ended up on my butt or knees again. I might be flexible but my balance was a nightmare.
Like to encourage where I can!
45 mins, the pullups took the most time.
Dan 28:05 (rings)
James 45:56 (jumping pullups - rings)
34 minutes (jumping pullups)
First week of crossfit - I guess I need to push it more...but the pullups really held me up. sit ups were harder than I thought they'd be. Quick but efficient WOD.
15:52 (substituted crunches)
18 minutes 21 seconds. Had to do body weight pull downs as we have no bar or facility in the gym for pull ups!
Did V situps which tend to hit the mid abs nice and hard!
I had big problems with the WOD due to my ribs.
7:30 mile, (I was in moderate pain while running)
Forgot to rest,
17:55 Angie - but I couldn't do a single sit-up. I laid there for about a minute trying. The pull-ups and push-ups were not as bad as the running, and the squats were fine, but the sit-ups were impossible.
Then I rested and tried to run again, but I only made it about 200M before I had to stop and walk.
3 min rest,
19:12 Angie - complete with 1 inch long tear in right hand,
3 min rest,
14:49 - 1.5 mile
I was smoked.
"CFSB" Front Sqt 3x5/ Back Sqt 1x15-20 WU 135x10,185x5,205x3
235x5Pr but form was ugly
5 min rest then...METCON AMRAP 10min 3 255# DL, 3 BURPS, 3 deadhang PLU
10+2 rounds (Shouldve gotten more but I lost alot of steam...get more sleep)
35yom / 207lbs
Pack, for time:
50 Pull ups
50 Push ups
50 Sit ups
Broke up the pull-ups, and resorted to jumping pull-ups after the first 25. Broke up everything else, too (some in larger chunks than others). Good workout.
18:56, no kipping, done in doorway, bounce at bottom, strict military on situps and pushups
Subbed 50 machine pulldowns @ 150# for pullups.
last time we did this my time was 48:36, so I dropped the time considerably. Pull ups took me 18:00 this time compared to 28:36 last time.
Scaled back to 50 of each and did assist pull ups.
100 Push-ups (heels touching ground, toes touching wall)
Time: About 29:40; last times 30:08; 29:09, 28:52 is my best. Should be able to pick up time in squats. next time do situps on bench.
Samson, ohs, double unders, good mornings 10 X 3
Angie as rx'd
17:54 big pr
did eva on the rest day, said i'd quit if pullups showed up. think i went fast on pullups fearing a grip failure if i took any longer. nowhere close to the speall 100 pu's in 2 min----nuts.
As rx'd 18:43 pr. At St 291
52 yoa new guy. Scaled, 50, 50, 50, and 50
subbed 100# lat pulldowns for pullups
subbed 100 dips for the pullups, both gyms available were packed and no room for pullups, gave up after waiting an hour
second crossfit workout ever, first was cindy on friday and did about 16 rounds
completed angie with dips in 22:23
10 rounds of 10 reps
Pullups scaled _ 3 rounds unassisted, 2 rounds 22# assist, 1 round 40# assist, 4 rounds 52# assist
Situps on matt, no anchor
Had to switch to assisted pullups half way through but otherwise as rxd
30 yom, 185 lbs
18:00 as rx'd
pr is 17:13
shoulder bothering me, switched to Squats @135, pullups as rx'd
New PR :)
Damaged labrum slows the pullups dramatically.
~35:00 with pullup assist
Forced rest for this cycle. Start back at the beginning of the next one.
Sit-ups (anchored) 3:48
Total 17:37 (PB)
As rx'd - 23:56. Over 12 minutes on pullups
As Rx'd: 17:07 (PR)
Did it in 19:10.
Only did 75 pullups as coming back from serious bruised ribs and pec injury so felt a bit tight on them.
Almost as RX'd -- did 75 pullups, 100 of everything else, then went back to do 25 more pullups.
19:54 (PR). Last time was 23:17 using the same rep scheme.
Missed today due crazy schedule - came home exhausted. I'll hit it hard tomorrow. See last WOD for PR and breakdown of reps
Angie without squats in fatigues, 14:20.
Have to run a PFA tomorrow, so I wanted to keep my legs unsore. Pull-ups were really tough, sit-ups were not as hard as usual.
33:30, pretty disappointed. i don't think it's a PR but gotta check my records. last time i did this Rxed was last december, before i could kip. now i can, so the pullup portion was a definite PR but by less than it should have been bc hands are pretty wrecked from the last few days. more disappointing though was the push ups, sit ups, and squats. did not PR in any of those. situps because of the L pullups workout, which I did yesterday. done mostly in 10s, usually i can do them as two sets of 50. squats were more broken than usual too (usually 2 x 50). oh well, at least the pullups improved. next time will be better.........
This was hard, but beat my best time by 10 seconds, and that was in the prime of the cobra crossfit training, yesssss
As Rx'd. Time=21:25 PR by a minute and a half.
First day back to Crossfit in a couple of months - did "Angie Lite ", 50 of each instead of 100. 10 mins even
50 of each. 16:51
Pullups/Pushups on smith bar
Situps/Squats with physioball
pullups in 9
pushups and squats in 6
grips and hands sore but oh well.
mentally alot stronger, never heard the "this sux" voice haha
Only 50 Pull ups, everything else as RX'D
(jumping pull-ups & push-ups on knees otherwise as rx'd)
2nd ever CF workhout
23:03 - assisted pullups, about half of the pushups from the knees.
as rx'd...Anyone have thoughts as to doing this one with a weight vest?
1st CF workout!
22:08-only did 50 assisted pullups
34 yom 225 bwt
angie w/ abamt unanchored situps
time: 21:30 new pr by 3 seconds
23 / M / 5'9" / 133lb
Scaled to 75 of each
Am I the only one who hates the push-ups more than the pull-ups?
78 jumping pull-ups
100 push ups
100 unanchored sit ups
Core was weak after doing those damn L pull-ups, so the sit-ups were brutal. As rx'd: 19.41
60 Push-ups (Knees)
100 Sit-ups (L+R=1)
Shoulder still prevents much improvement on push-ups.
70 pull-ups 30 burpees
60 push ups 40 burpees
100 sit ups
50 squats 50 wall balls
100 jumping pullups
100 Abmat situps
Felt good... real good
as rx'd unanchored situps
17:40 pr'd by 2 minutes.
14:14 as rx'd
PU-3:36, Push-3:58, Sit-4:21, Sq-2:17
not a time PR, but did 56 (or 58, my memory was foggy) consecutive PU's which is a PR. I blew my WOD though. Slower overall on Pull's, Push's, and squats.
100 pull-ups (Various assist)
Approx 32 minutes
20 pull-ups (52# assist)
20 push-ups (Dips on rounds 2 and 4)
20 sit-ups (Feet anchored)
Approx 26 minutes
PR (last pr 21.49)
I WILL break 20 next time.
23:55 as rx'd
Anchored sit ups: 13.08 (PR)
PR by over a minute.
KB and Pushups 3 rounds (29:44)
(300 kb moves and 300 pushups)
20 single arm swings
20 circular cleans
20 push press
1/4 Angie with 45# power clean & press
pu - 11:18
pushup - 17:51
su - 23:13
squat - 26:32 (final time)
Been in transition for the last 3 months with moves, jobs, etc. Been doing body weight wod's on my own and some off here after following the WOD strict for over a year. Amazed at the results I have had by only doing a WOD 3 to 4 times a week instead of 6 and resting in between. I am sure my lifts have went down in numbers by not concentrating on them, but times and reps of body weight WODs have soared. Just did this WOD as Rx'd in 14:34....compared to 4 months ago at 18 minutes. Just had to share that.
got pull-ups done in 6:50 which is pr. just need to work on those sit-ups
28 male. 175 lbs
Doing crossfit for 1 1/2 months now.
unhooked feet crunches
17:58, as rx'd. Done on 11/17. PR by about 40 secs. Situps w/ feet anchored and using abmat.
m / 27/ 202/ 74"
20:00 on the dot. Blech :-(
forgot to post this when I did it! 17:03 as rxd. pr
30/m/71"/18#/Camp Taji, Iraq
CFWU x2 (1/2 normal pullups and dips)
Angie: 15:36 as Rx'd
Today felt normal, but I crushed my last time by almost 3 minutes! I don't know where that came from, but I like it. On the other hand, I did split my chin open and chip two teeth when I impacted the bar on the way up from a kip. Every day is interesting with Crossfit.
The cert at Rainier CrossFit was amazing!
The passion and professionalism of the staff was a potent combination!
Thank you Todd, Drew, Stephane, Lisa, Nadia, Dan, and Dan.
Todd, you asked for constructive criticism. The two days were about as good an introduction to everything CrossFit as can be imagined. If I had to pick nits, I would possibly omit the section on the GHD. Lisa and Nadia did a great job on that, but it doesn't seem like a device used in a lot of workouts and isn't common in the gyms I've been in. Perhaps that time could be used to expand the time available to the "snatch, double-under, kipping pull-up, and muscle-up break-outs". Or that time could go to points of performance and common faults on the C2 rower. Or given the ropes up in the rafters at RCF, maybe a segment on various rope-climbing technique.
But I'm grasping at straws. The "What is CrossFit?", "What is Fitness?", the programming, the nutrition, and the 9 movements lectures were incredible.
Special thanks to Rainier CrossFit and the Bowlers for hosting.
Two weeks on travel, been way lazy.
1/2 Angie 12 minutes
Warmed up with clean work 3 sets of 3 at 65lb
rounds of 50 : 9min04
better pushups next time
11 min w/u run to park
pullups: 8:13 (sets of 10 to 60 then 5-9, kipping)
30 min easy run back, about 145ahr.
LAST ONE: Sept 26, 2009
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
27:30 second time
Pullups took 14 min; supported pulls.
"Angie" as RX'd.
100 Pull-ups, kipping.. first set 35, off the bar little after 4 min
100 Push-ups done around .. first set 35, 5:45
100 Sit-ups, feet held, done around 7:45
100 Squats, only three small rests.. done at ..
NEW PR 9:12 felt pretty good doing it... down from 10:14 where I almost pissed down my leg.
By any definition I had one hell of a day.
as rx'd 18:24.
Not my best. Did a cycle at OPT and am returning to the main page.
Abs really really hurt today. was having trouble with the pullups (felt like my midsection was ripping in half). so i scaled to 50 PUs.
Angie:First attempt 33:15
Few things I've noticed since starting CF is the amount of energy I have throughout the day. It's only been two weeks since I've started and I'm amazed. My last tour of duty I saw a bunch of guys doing this and I was a total Negative Nancy about it, and this time around one of the guys here got me into it. So far I'm loving it, I never thought it would as much fun as it truly is. I'm certainly glad I've started and everyday I look forward to the "punishment" the WOD brings. Something I would have never said not too long ago... Before this I was just doing lifting and it bored me to death, I'm just glad I tried something new and look forward to the next time around to see what improvements I have made...
50 Pull ups (20kg Assist)
50 Dips (20kg Assist)
50 Sit ups
Total time: 33:27
The pullups and dips alone took me 20 minutes... argh
m/63/196- Short of time-"Angie"
as rx'd 22:59, prior PR was 28:00 ish
as rx'd 22:59...prior best was 28:00
as rx'd 16:34 PR
Craig: 19:43 all kipping pullups.
Last time, anchored sit-ups after the first 20, otherwise as rx'ed:
This time went unanchored on the sit-ups:
Just finished the level 1 cert in Fort Meade, it was a great time. I have been doing crossfit for over a year now and have a pretty good understanding of how to program WODs and what to look for in proper and improper form but the cert helped me with fine tuning my form and really gave me a better idea of what i was doing wrong with my nutrition and programming. Was a great weekend and want to thank all the trainers who helped out and good luck to all of the other cross fitters who completed their cert. take what you have learned and share your knowledge with others. That is the best way to be sure that this program and sport will continue to grow.
3 mile run
50 of each
In the garage at home.
100 pullups first 21 unbroken kipping (woohoo!)
100 Push ups (did 20 real ones, then "girlie" ones
100 Sit ups Anchored (but did not really need it )
100 squats forst 45 without stopping
(way better than last time 39:47)
Jeff @ home
50 of each
Pullups need work BAD...I keep saying it....and I keep working on em...they ALWLAYS slow me down.
First time doing Angie as Rxd:
Not looking forward to Fran tonight.
**pullups take FOREVER. About 35% of total WOD time.
anchorred situps and milt pushups
Have not worked out since Sat. the 14th. Good WOD for day back. As rx'd, situps unanchored:
16:14 (0:50 faster than last time).
Tempted to double up Fran and Elizabeth for make up tomorrow, but highly doubt it!
As Rx'd: 14:59 (PR)
determined to get sub 15 and did :) Last time was 16:45 or so...
Angie As rx'd
pull ups assit with black band for 50
push ups weak 70-100
Angie as rx'd 17:06
struggled push ups 70-100
pull ups assist with black band 50-100
hands still raw from Eva so sub'd 33 strict pull-ups (since i can do about 1/3 as many strict as kipping)
Angie As RXD
17:19 new pr
As rxd at home, 16:22, 51 sec off PR
17:00, cut into 5 rds of 20 reps
no kipping. Almost 5 mins faster than last time.....
As Rx'd 16:47
experimented with this and did 5 sets of 20 each and got 14:27 PR by a min or so. not sure if this is due to the way i did it or if i just got a better time. anyone have an opinion on this? it's still the same amount of work 100 each etc.
9:57 50lb resistance for pulls
wrong time. 28:56 50lb resistance pulls
Started this week a day late, finished up this cycle w/Angie.
Modified CFWU x3
Had to sub for the Push-ups. PU's were a minute slower then last time.
Get some, Go again!
Thank you to all the great instructions and instructors! especially Jeff T.
19:02 today w/40 PU's in a row at the start.
16:30 is PR
1st Angie ever: 31:30
pullups slowed me down the most, everything else felt easy...
As rx'd. I waited to finish each 100 before moving on.
PR by a minute or so but this is the first time I've been perfect with my form.
Pullups were predictably bad as my kip is probably a 2 out of 10.
I was surprised today at how weak my press ups were - I was doing them in 5s by the end and that was a struggle.
Mind you, it's almost 100 degrees in Sydney today and I played poker with whisky til late last night
Broke into 10 sets of 10.
PU assistance, increasing each set
12:56 as Rx. PR by 1:30
3 minute jump rope warm up
Would be a PR, but I'm not counting it--un-anchored crossover situps. Avg HR 169, peak 183. At Muscle Gym, San Quintin, Baja California.
11:59 PR baby! holla! haha
Did Barry Cooper do this WOD?
(10 secs off my PR)
100 Assisted pull ups (~12 min)
100 push ups knees (~9min)
100 sit ups (~9 min)
100 squats (~3 min)
20 pullups (palms facing each other)
100 jumping pullups
100 situps (anchored)
Oct. 2 "Angie" 37:55
Nov. 19 "Angie" 30:15
50 pu + 50 jumping pu
Rx'd 30 minutes even. Broken down as follows:
Pull Ups - 10 sets of 10
Push Ups - 20-20-10-10-10-10-10-10
Sit-Ups - 2 very slow sets of 50
Squats - Unbroken - fast to start, steady through middle, fast for last 10.
Last time I did this was in the spring and it took 36 minutes. Areas for improvement - stringing more pull-ups together, less "rest" between pull up sets, more consistency on push-ups.
18:30, almost rxed
Only chin to bar and only chest (not quads) to deck.
All were broken up
a lot in second half...... Still feeling pukie
getting a co-worker in to it, makes it more fun to race someone, even I the scaling is different.
did everything, but had to work in the other sets with the pullups fo rest
As Rx'd except pullups... all were kipping (70)
All as Rx'ed
090926 22:03 (old PR)
091116 19:18 (new PR)
"Mrs. Miyagi" performed modified Angie:
50 jumping pull-ups
50 standard push-ups
As Rx. 19:15. After doing max dead lift 1-1-1-1-1-1-1. Switched bewteen palm down pull-ups, kipping, and pulm up pull-ups.
Hangover punishment, 24:30.
Cheated by starting on the other movements when my pull-ups were taking too damned long.
Actually, I set 2 PRs this time. My old PR for max one set of pullups was 39 and I got 45 today. I might have been able to eek out 50, but since I was on the clock and there were plenty more reps to do, I figured I'd stop before my hands ripped.
I love Angie...and her twisted sister we saw on Halloween.
As Rx'd with broken sets on everything
Strung a lot more kipping pullups together
Dead hang pullups. Situps on inclined bench, first 50 with 2 steppers, second 50 with 1 stepper.
scaled to pack
50 pullups 7:03
75 pushups 12:00
75 situps 16:33
75 squats 19:36
situps were hands crossed over chest touching front delts; anchored, no abmat
last time 9 minutes for situps - probably did em with hands on ears; still, pullups were 8:20 last time, so picking up over a minute on that is awesome
as rx'd broken up into 4 sets of 25 each
19.44 not bad
vs 22:47 on 9/29
SBS - Ugh!
As rxd 24:24
lots of broken sets.
5s on pu and push
last time 28:30, this time 28:20...
Oh, I guess I should mention that last time was scaled to 75,75,100,100, and this time was AS RX'D!
50 of each
(haven't eaten properly today)
091123 - 24:42 (strict form sit-ups) abs still sore from Saturday's L-pull ups
081106 - 24:01
080829 - 24:14
090926 - 24:49 (Damnit!)
090419 - 22:29
080822 - 35:00 (Ouch!! Met pukie)
080301 - 21:20
070606 - 24:31
070402 - 22:51
9.57 PR woo hoo. Double up after also having an awful deadlift wod
First 50 pull ups normal, then 20 jumping, then 30 assisted. Rest as Rxd.
21:50 as rx'd. PR by about 1:30.
Pull ups were all kipping.
No CFWU. Just rowed 500m. Running late.
Good considering 8 lbs heavier than last time. Good job pushing on PU & pushups.
Last time was 11 and some change.
This time was 16:43.
Something's wrong with me at the moment... I think work is killing me.
Scaled to 50/75(std)/75(anchored/abmat)/75
Rt elbow continues to be an issue on pull-ups and ate most of my time.
20:49 pullups were done on a fat bar, really killed my grip and time.
33 min. First time Angie.
20:49 as rx'd. Pullups were done on a fat bar, killed my time.
hmmm... i've done all my pull ups on a flat bar since starting crossfit back in july- i know pull ups at the playground with kids always seems easier, but never really thought about it that much... good to know.
as RX'd (pull ups on an "I" beam)
This is exactly six minutes faster than the 090926 Angie. WOOT
21:18 - last time with no sit-ups I did it in 18:41, so I have definitely gotten faster.
22:52 as RX'd
8+ minutes for the pullups. That's the time suck.
pu's 1st 45 regular, last 55 jumping pu's on monkey bars.
the rest as rx'd. 26.30
As rx'd, 16:59 (PR).
Surprised by this - maybe extra rest days helped. Pullups were a little slower than last time (6:00) - I tried to do 20 every minute, but struggled a lot near the end. Pushups went faster (5:00), situps were the same (4:00), and I was able to push through faster on squats (2:00).
I've now done 4 Angies, 3 of them here in Salt Lake - weird. Next time I do this, I'm going to try pullups and pushups Tabata style - think this may yield faster times.
ring PU, used pushup bars, abmat SU: 18:59
(37 secs slower than last time); coming off thanksgiving weekend
not sure if 1st time chest2floor Press Ups
Pullups >10mins :)
25:21 (PR by 50 seconds)
34 year old male 202 lbs
As RX'd 26:24. Didn't partition this time.
As Rx'd - 18:45
pretty damn slow compared to 15:21 on Dec 11, 2007 and 14:33 PR on June 6, 2007
Compare to 090926
Reps as rx'd
smith pushups on 3rd
smith pullups on 5th
Squats to DB
CFWUx3 (no pull-ups)
kipping & jumping after first 55 pull-ups
sit-ups took longer than expected
WOD: As rx'd, 28mins. :0( Way longer than PR, time to start hitting it hard.
100 push ups
100 sit ups
100 pull ups (33 dead hang & 67 jumping)
as rx'd. pullups were real slow, i think from lots of pull ups in previous workouts
TIME - 20:52
~18:00 pullups, ~14:00 everything else. situps and squats unbroken
Did this on the 19th.
Chin-to-bar pullups; abmat-style situps with anchored feet).
1 min off PR, not bad
75 pulls, the rest Rx
No Pull Up bar the gym was closed :(
so 50 dips
This is my very first post on the main...
I love CrossFit!
Day 4 of 90 of Crossfit rx'd WODS & PaleoDiet
...thanks to Robb Wolfs Podcast.
Day 1 - Started with a modified WOD.
35lb dmbl Thrusters x 10
120lb Lat Pull x 10
Max rounds in 20 min. = 6 rounds
First day was brutal. But you gotta start somewhere right?
Day 2 - modified WOD
45lb Overhead Squat, Assited Dips, lat Pull x 21,15,9 reps
Feeling it...Each day though begins with 30min. Cardio.
Day 3 - REST DAY
Day 4 - Really an ANGIE...OK I'll get back to you.
100 cal on C2 - wimped on pull-ups b/c callous.
All else as rx'd
27:45 as rxd (no kipping)
w/ last 50 pull-ups jumping.
Otherwise as Rx.
First time doing CrossFit.
Happy New Year
Angie: Modified pullups (10 kipping) and mixed between dips, pull-downs, and upright rows....
Time = 27:46
100 pull ups (kipping)
100 push ups
100 sit ups (on GHD)
I was pleased with this result but wondered how it compared with others?
did it with Kipping pull ups stopped at 50 then 20 20 10.
went 25 25 25 25 for push ups.
went 25 25 25 25 for sit ups.
went 83 then 17 for squats.
21:15 kipping, nose to floor, anchored, below parallel. 3:45 improvement
(25:01 on 09/4/19 and 30:30 on 09/12/25)
P/U's took 9 mins. GREAT WOD- thanks Angie
20:33 (PR) as RX'D
40-50-60-70 lbs assist changing on the 25 count. Pulled something in my shoulder around the 60th pullup.
reposting this where it belongs.
12:35 as prescribed.
Comment #632 - Posted by: DavisBenDavis at November 16, 2009 2:56 PM