December 31, 2009
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Sadr City, Baghdad
Sarah Dunsmore, Reflections on the 09 Games, a CrossFit Journal preview video [wmv] [mov]
Chris Spealler does "Angie" - video [wmv] [mov]
Fort Hood Sentinel on the Lumberjack 20 Memorial Fundraiser.
Posted by lauren at December 31, 2009 5:00 PM
yes!!! ANGIE!! my favorite WOD! I was planning on taking a rest day but....well thats not gonna happen now!
Looking forward to this in the morning. Hopefully set a new PR. Feeling brave! :)
Cool. One I can do at home.
I Can't wait to do Angie in my bedroom tomorrow morning!
Oh yea... Let's do this =D
Me, Angie and Pukie...is that menage possible?
Spealler doing Angie, wow! Can we please see him doing the first 5 minutes of Cindy too? He looks like he's put on a good bit of muscle.
Been looking foreward to this little lady.
I love this one. I am really bad at pull-ups. I can only get 10 dead hangs at a time and down from there. Any suggestions to build up my pull-up count?
Ok so I just found the app for the WOD on my iPhone and was thinking of starting crossfit. I am 17 and have been working out at a globo gym as you guys would put it for 2 years. I haven't really done any Olympic style lifting before but was wondering if you guys think of the program and what kind of gains you have made.
i've been looking forward to seeing speal do this!
Armstrong Pull-up workout, google it. I'm at around 13-14 dead hang pull ups.
It all depends on how hard you try while doing the pull-ups, give it your all and you will improve by at least 1 each week/week and a half.
I find that I perform best with no rest days between the week workout. The workouts in the last three days are based on small numbers done many times over.
Thank you! I will try it.
1) Do more pull-ups
2) Try negative pull-ups
3) Do reverse flyes to strengthen the rhomboids and posterior delts
4) Do more pull-ups
5) Practice jumping pull-ups
6) Get a good kip going
7) Do more pull-ups
I've been familiar with CrossFit for about a year now, but only recently started doing it regularly. I learned proper technique on the Olympic lifts before I attempted them with a coach at the Olympic Training Center in CO (lucky, I know!) then cleaned up my deadlift with one of my buddies who has his CrossFit cert.
I've been lifting for years, so my strength was pretty good when I started. I did the WOD programming everyday for a month as close to rx'd as I could, the things that I needed to scale, I did. I maintained my weight (168) while slicing about 5% body fat in that training month. I'm trying to gain another 10#, and I find that's hard to do with the WOD programming since it's so high intensity (just my opinion there, others I'm sure will say otherwise), so I've scaled back to about 3 CrossFit workouts a week to stay lean and mixed in some heavy traditional lifting for chest, back, legs, and shoulders. I've put on about 5 pounds while maintaining my desired body fat %.
So anyway (I feel a FRAT coming....), what does it all mean? I feel great, look great, and am strong as hell. Going back to the traditional lifting has been really interesting. Pull-ups are cake, deadlift is clean, squats are full range of motion, bench press is strong, and shoulder pain (other than constant soreness) is gone.
Love CrossFit. I think it's a great program as long as your technique is solid and you understand that scaling is best for your body if the load is too heavy. Am I fanatic? No. I like to do my own thing, too. But I really enjoy it.
Hope this helps!
70 pull-ups in a row, he,s a beast.
One thing I would suggest is CrossFit Football. We had a few people do it religiously for about 4 months and their strength gains were incredible. One guy went from about a 265# Power Clean to 300#. His deadlift also went from about 425# to 505#. I understand that you want to put on 10# but you need to realize that you if you are getting huge strength gains, you will put on the extra muscle. Hope this helps. As far as sticking with traditional lifting, I personally feel it is a waste of time.
Yes! I was considering Angie for the new years anyway~
the best way to finish the year, though!
Thanx to the coach G. and the whole CF team!!!
30/M/150/ 5,10, MTN WARRIOR
shooting for closed 9 minutes in this one, no warm up for me, just a `12 minute warm up in the bike! did it in about closed to 10 Minutes in this one last time maybe higher 9nines. Saw a guy that did this in about 8 minutes last time. check last angie.
BEWARE OF THE HONEYBADGER
Do you have to do all 100 pull-ups before starting the push-ups?? and so on or can you do like 25 pull, 25 push....
Yeah...so, for the record, my HALF "Angie" is 9:52. Major props to Speal.
It's almost New Year's Day. Lots of resolutions will bring lots of newcomers. Remember, kindness and caring. We were all new once, too.
Thanks for posting the video. Could you post it to the "Exercises/Demos" section under "The Girls"? That would make it easy to find in the future. Thanks!
Gee, what a great idea to have made up last week's BP WOD today. Pushups are gonna be so much fun tomorrow...
Sarah Dunsmore is one tough cookie. It was a privilege to watch her compete, and even more or a privilege to have been invited into her "inner circle" in the time before the final chipper. Jeff Tucker was, indeed, inspirational, but he was also careful and comprehensive in his evaluation of Sarah's condition, in his advice as a "coach of the moment."
Sarah is one more example, one of dozens here like Jenni yesterday, of strong women, women of character, who teach us all about Crossfit and about life through the grace they exhibit "in the ring". What a great video. What a neat woman.
Cheers, Sarah. I'm glad to have met you.
Angie is as written, complete each movement before moving to the next. 100 pull-ups, 100 push-ups, etc.
was just thinking that we haven't had pull ups for mroe than 3 cycles.
happy to meet my old friend Angie again.
I will be doing this next decade.
Happy New Year everybody and all my best wishes for a healthy, love filled and peaceful 2010.
I noticed in the video that he only does kipping pullups. Obviously this is the fastest way, but is that the Rx'd WOD or should I do as many strict pullups as I can and then do kipping? Thanks in advance for the answer.
Speal is an absolute beast.....thanks for the inspiration man!
Last time I tried this it took a long time to finish the 100 pullups but didn't have the kip down pat. now that I have this better I am looking forward to see a much better time.
cheers and happy new year to all. looking forward to greater gains in "10"
Speal destroyed that wod.
I had the honor of doing Angie with him once in Sweden. I was on push-up #40 when he finished the wod and yelled TIME! Needless to say, I was in shock.
Great job, Chris!!
I went from 8 to 25 in about a month the way I did it was
Lat Pulldowns 5-20
Super Wide grip pullups max
Wide grip pullups 3 times a day.
That is the best pull-up bar ever conceived...I love that I can say I get to lead these brilliant and innovative soldiers! HOOAH! Looking forward to Angie tomorrow.
Awesome "Angie" time! Mad props to Speal on an amazing performance.
Personally, I wish he would do his sit-ups UN-anchored instead of anchoring them for named WOD's. A big difference in overall speed and performance when you're not anchored. Be curious to see the difference.
Other than that, the guy is just flat out awesome. He realistically had a shot at sub-10:00 for Angie.
Wait for it......SICK!
Can this be broken up any way you want? Or do you do a complete 100 reps before moving on to the next 100 reps?
Crap I been doing this all wrong then. I was partitioning the different lifts!!! I am gonna change my ways now for sure! I think it will be more effective too
is it ok if i do like 5 rounds of 20 for each (=100) so i wont have to keep stopping?
Can this be broken up any way you want? Or should you complete 100 reps before moving on to the next 100 reps?
#18, before Crossfit Games this year, Chris did more than 100 pullups in a row. That guy is a monster.
Number 42: You have to completed 100 reps of pull-ups and then do 100 push-ups etc
Awesome job Chris! It give me a lot of inspiration
hmm, I guess there are alot of new folks posting...
COMPLETE ALL PULL UPS BEFORE MOVING ON TO PUSH UPS, THEN COMPLETE ALL PUSH UPS BEFORE MOVING ON TO SIT UPS. FINALLY; COMPLETE ALL SIT UPS BEFORE MOVING ON TO SQUATS. ONLY COUNT FULL ROM REPS. REST AS LITTLE AS POSSIBLE; THAT IS THE POINT OF THE WOD!
I am looking forward to this one. Looks like I better charge my Ipod tonight. This might take a while...
~24 minutes, no watch so used digital clock. Mr. Spealler, you are a beast.
Great job on Angie, looks like oakley wanted to join you!
I'm with EC- HONEYBADGER!
Oops. Didn't look at the day, just did the workout at the top of the screen so this is a bit early.
16:15 as rx'ed
With an awe shucks look on his face, "Push ups felt kind of slow.".........I hate you Chris Spealler.
I joke, I've been so inspired by that dude after I saw that 106 pull ups video.
Thanks for the awesome interview with Sarah Dunsmore! I loved hearing her story and it's a good one.
Birthday workout! I Love Angie, thanks coach!
Done outside in Philippines 90 degrees F 100% humidity.
21'14"35 as Rx'd
50 of each, jumping pullups and abmat situps
~15:00 pr by about 1.5 min!
Spealler is amazing, and about twice as good as me.
20:25 as Rx'd
2 min. PR. Can't.complain
I used to lifeguard at a Huge indoor pool, and we had a bunch of bleachers because we hosted a lot of huge swim meets.
anyways, I made a pullup par exactly like that under the bleachers with one of the extra Olympic bars the facility had!
Do the exercises you are bad at every day, (given they are good crossfit work outs and not something like burpees where they are best when done occasionally) Try starting with 3 sets of 7 L pull ups every day, remember don't max out on anything other than the WOD
Get a kip going or at least jump on a pull up machine. Kip is much better, but you aren't going to do 100 dead hang pull ups and get the cardio effect intended with this work out.
Crossfit is a great work out, you will get results quickly. I had taken a few weight training classes and weight lifted in globo gyms (still do but that isn't the point) for a few years and my max bench was 135, 3k 33 mins etc. In about 3 months my bench was up to about 185 first time ever (push ups are awesome) and my 3k was below 30 minutes. Progress is very fast and very real- you will get addicted
Nice! We did this WOD at our box on Dec 30th.
19:09 Rx (unanchored sit-ups) New PR - improvement by 11 minutes and 40 seconds from last time performed in Feb 2009.
Broke in my new C2 - 5k row 23:32 :) PR! YIPPY! So hoping 2010 will motive more female CrossFitters to post! We are all here to support and motivate each other, so if you're lurking...come on out!
f@#$ing beast, i wonder if a 235pounder will ever be able to match that or even be within 1 minute of that performance. let me know
Welcome! I've been doing CrossFit for over 3 years and still making gains in strength. Check out all the FAQ's and demo video's. When starting out scale the WOD's and use good form. If you're into the Olympic lifts check out ALL of Coach Burgeners stuff. Get the CrossFit Journal - for the $25 it's a gold mine of info.
Speal you're incredible. Wow.
I did this a few days ago 14:50 as rxd. the pull ups took me like 6 mins!
Speal makes it look so easy.
By the way,thank you for taking your shirt off. And I might add I liked the angle of the camera shot on the sit ups. I noticed nobody got upset over the very sexy video of Speal but if a women CF had done the same video we would never hear the end of it.
Hahaha, ya Speal baby is going to be my new screen saver. Thank God for Hot Crossfit Men!
Chris Spealler you are a monster. Thanks for the inspiration
as rx'd 12:24
31:00 however, 1st time I made it all the way through with doing full pull ups. I broke it up into 10 sets of 10 for puillups and squats, and 5 sets of 20 for situps and pushups.
Finshed with colldown/practice 10X45lbs snatch, 30X45lbs narrow, wide and regular bench press.
Happy new year to the new, to those with tenure, coach and cf family! We kick off the new year at my place with a midnight workout as we call 3 2 1 happy new year and go at the same time! Good times good times! I pray you all have a safe evening i will see you on the other side! J
11:30 pull ups
2:30 press ups
9:00 sit ups
2 mins squats
Think I know what I need to work on in the new year.
30(ish) min (wall clock). Only my 4th WOD done as rx'd since getting off the couch 5 days ago. Pull-ups sucked (~15 min - and lost count along the way). Finished about 40 min ago and still feel like I'm gonna puke. Happy New Year!
Another great performance by Speal! What are you eating? Packed on some serious muscle!
As rx'd 20:08
14.58 Terrible time.
Need a rest day bad
We took a few days off because of the flu going around, so we are back on minus Dan who still has a nasty bug. So 3 of us did "ANGIE". With a added 100 dips.
Spealler is the man!
What is the song playing in the background here?
20:19 with a 20 lb. weighted vest
Wow, this was very hard.
I did "cheat" pullups and managed 76 over 6 sets;
then I did 40 pushups, 40 situps and 40 squats. I did not bother recording the time since I could not finish.
Day two complete. What a long way to go.
Steve/M/39 yo/5'9"/235 lbs
23:15, hands bleeding on pullup no 68, maybe need gloves or chalk? Never had this problem before...
Speal are you ever not in beast mode!?!?! Inspirational brother!!!
RX´d 19:21 (New PR)
Cool video. Best part of all was the black lab. Had to show my chessie that all humans do strange things in their gargages and that he need not worry.
I do have a question. The pad under his back during the sit-ups. Is that for lower back protection or to make the sit-ups more difficult?
+ 24 lb weight vest
Man, I thought my time was decent until I saw most of you are around 20 minutes. My time: 25:41. I started crossfit with Angie about 50 days ago, couldn't complete the exercise as prescribed back then. 50 days later I've got a decent time. Looking forward to posting a 20 minute time next iteration (unless it's in 2 days from now). Great way to end the year, looking forward to 2010.
Oh, and for pull-up improvement. I've started a 100 day pull-up challenge (started this when I started crossfit). 1 p/u on day 1, and continue to increase daily until 100 on day 100. It's seemed to help, although it is a bit tiring on rest days. (I'm sure this is not the approved method, but it's kind of fun) I'm hoping on day 100, we have to do Angie again...kill two birds with one stone.
15:39 (last time PR 14:34)
Pulled a muscle in my chest during the first pull-ups. Knee was pain free.
Some of these times are sick.
My first ever crossfit, proud to have completed it but no where near the times on here.
Pull ups - 10, 10, 10, 10, 10, 10, 10, 10, 6, 6, 4, 4 (13:50)
Push ups - 25, 25, 25, 10, 10, 5 (7:07)
Sit ups - 42, 20, 18, 20 (8:25)
Squats - 20, 20, 20, 20, 20 (5:07)
Hans - 15:59 a whole minute slower than last time but I'm still kicking the crap out of H1N1
Maria - 18:45 compared to 21:50 last time....thats my girl!!
14:44, new PR by 31 seconds
Wow...impressive times. I am wondering if everyone else is doing all 100 of each exercise in a row like I did or if they are splitting them up and moving quickly between them.
AS RX'd 24:50
Yesterday there was a suicide bombing at a US base in Afghanistan (FOB Chapman),which killed 8 Americans. According to news reports, the bomber was a National Afgahn Army official who apparently was able to access the base and carried out the bombing at the base's gym. My thoughts and prayers go out to the loved ones of those brave Americans.
I'd been trying to think of what I can do at home tomorrow (day behind) and this is the WOD that most frequently passed my mind - I'll see if I can beat 22:50 from last time around!
The thing that helped me with my time is a 20lb vest and I wear it as much as possible.
I freakin love crossfit!!!
My first crossfit workout. I compleated as rx'd with a time of 24:32.
no rest in a long time but i did about 16:00 with it....pullups hurt me im not used to kipping
Have pretty much been out-of-the-loop...got really, really sick late November (even landed in the ER), all the while trying to manage/help with the construction of my new CrossFit barn. By early December I was totally de-conditioned, and could hardly even finish super-scaled-down WOD's...
Managed to get to (and through) the Olympic Certification at WestPoint in mid-December, good stuff and thanks to all coaches.
Barn is still awaiting utility hook-up and has no heat. The Concept II chain tends to get really stiff in 5 degrees, not to mention the layers of clothing...but this is SO much better than Iraq...
ANY-HOO, good to be getting back slowly...hello to all and welcome to all newcomers...
Angie 28:50, S/U's on GHD...
1st time doing this workout
CFWU x3 w/o the pullups
30:32 - 6 min slower than previous
finished each exercise before moving on
still feeling the 400 sdhp on Monday and Tuesday each.
Hopefully first and last time will do this at 225#'s
2009-12-31: 24:52 (10:04,6:17,4:16,4:14) Not sure what happended today. Felt good going in and wanted sub 20. Every station was bad. No excuses.
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.
40 each, stopwatch glitched, situps done ghd style on monkey bars
5:32, 5:59, 7:17,2:56
5:40, 5:42, 5:04, 3:03
19:48 old PR
7:27, 5:24, 4:01, 2:54
anchored abmat situps
did 50 reps of each 9:12
only my second time to hit this WOD since i found Crossfit!
pr by 6:11!!
Could have done better but my hands were torn up from all the snow shoveling over Xmas weekend. So i had trouble gripping the bar.
I was about 17 when I started lifting. Followed many routines throughout the years. I am now 36 years old. I have been doing crossfit for about 1.5 years. Hands down the best gains I have ever made. As far as weight gain? In my opinion crossfit will bring you to your genetic potential without the use of steriods, the bodybuilding model will not. So if you are like me, tall and lean, you will pack on the most muscle possible to your frame without a degradation in your athletisism.
Also, it is fun walking into globo gym and dead lifting 330 lbs next to a guy that is twice my size doing dumbbell curls with ken and barbie weights.
I wish crossfit was around 15 years ago! I can only imagine where my body would be today.
Hope this helps.
As rx'd 12:55
17:24 = PR. I still need to work on getting the right "kipping" form down for pull-ups, because pull-ups took me nearly 9 minutes.
As Rx'd - 17:26
15:18 first attempt, Pull ups ruined me!
Wu-1/2 mile run
Pull ups- 30 assisted
push up's- all strict except 8
17:47 last time 15:01
I believe, and certainly hope, that I lost count. Seem to get especially confused during pullups (my biggest weakness) and squats.
13:33. PR on Consecutive Pull-Ups(30 in a row) No where near Chris but something to reach for. Haha WOO!!
As rx'd 25:17
Pullups and Pushups killed me. Those two took up about 18mins. Great workout to see where I'm weak!
19:30 as rx'd.
splits at 5:12/5:53/4:39/3:46
24:17 kicked me in the ass.
Yea, Tony, I was thinking about that gym that was blown up in Afganistan also. I was wondering if it was a crossfit group there.
CHRIS SPEALLER is a machine! My best "Angie" time 100% healthy is 10:54. When I am full throttle back to no shoulder pain I will have to give it my best effort to come closer to his 10:11!!!!
excited to do it as prescribed while rehabing of right shoulder/bicep tendon/various back muscles continues.
TIME: 13:05 (2:08 off my PR, but I'll take it!)
HAPPY NEW YEARS EVE EVERYONE~ BE SAFE!
Whew,knocked 8 minutes off my last time, though last time I did it was right after the 5k row =P
25 each 2 band pu, pushups, situps abmat anchored, air squats
aprox 5 min
Pull ups w/ blue band assist, these always take the longest.
Push ups are improving
Sit ups ab mat
Squats about the same
Is jumping pull ups a good sub for kipping pull ups
How much weight are men suppose to do for the squats?
I only did 75's due to time
15:18 (pr for 75's, pr for 100's is 24:39 but that was a long time ago)
30:48 - disappointing after sub 30 last time
CFWU x 2; Mod'd avoiding Angie events
PUs with Gravitron; full 100
Pushups; 20, then sets of 10
31:09; ages on the pullups
Pull-ups were dead hang and sit-ups were anchored-these took up the most time so I need to continue to work on them or find a straight bar so I can do kipping pull-ups.
Third time doing this since starting crossfit. My last time on this WOD was 19:15 so I killed it! It's nice to see how fast my body has adapted within 6-7 weeks of doing crossfit.
Hands down the best all around fitness program available.
As rx'd 26:13
Pull-ups are still killing me
pull ups 1-20 20 lb assist, 21-100, 30 lb assist
Happy New Year from Bangkok!
About 35 minutes - stopwatch stopped during pull-ups - not sure exactly how long it was off.
Pull-ups were with a 105# assist
Does anyone know what the Crossfit record time is for Angie, and by whom?
Time in November was 34:58, and in September was 48:36. Pull ups took me 7:28 this time compared to 18:00 and 28:36 resepctively!
I am very happy with my improvements!
I developed a Nasty cramp in one of my left quads about 30 reps into the squats, but I stormed thought it anyway...LOL.
To honor the 101st, I did "Eagle Annie."
Cheesie, maybe. 101 of each, kipping...
31:46. Not happy with the time, but damn glad I finished!
#129 - Phil, unless you see a specified weight (i.e. for one of the barbell squats), "squats" always indicates air squats; i.e. just bodyweight.
19:20 PR by 11:40. previous PR was 31:00
how did i do it?
changed my approach technique to the workout:
instead of my sets on pull ups and push ups being something like 30, 20, 15, 10, 8, 7, 3, 3, 2, 2 like they were back in november;
i did 10 sets of 10 (on pull-ups and push-ups) with much less rest between sets and also didn't struggle with the near-fail slow reps which i encountered on most sets back in november. those type of near-fail sets take so much energy and can take about 3-5 seconds to do a single push up. eliminate those reps.
28.30 as rxed. PR
I blasted the pull ups and the push ups killed me, going to add some into my daily routine for the new year
as rx: 16:51 PR (-:42)
I did 5 rounds of 20 no rest 15.14 is that ok
Thank you so much for you kind words. It was a privilege for me to meet you at the Games. Although it didn't come through in the interview, you were integral part of my positive experience in the final WOD. I would not have had such wonderful coaching were it not for your insight, thoughtfulness, and attention. I was certainly the lucky one to have you in my "inner circle." Thank you sincerely.
I hope our paths cross again in the community sometime this year!
Did a half intensity workout, was feeling a bit beat down with no rest days since last Friday. Kept it under 30 mins, but metcon it was not.
W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; 250m erg row (0:45).
As Rx: 17:48.
C/D: Hip/back ext. to vertical, 1x15.
Off PR by 1:11. Strict pull-ups; honest push-ups; bent-knee anchored AbMat sit-ups; squats to 11-inch box (below parallel).
Everything felt slow today. Bit of an off day, I suppose.
Angie as rx'd 17' 45" pr by 9"
pull ups 7' 56"
push ups 3' 16"
sit ups 4' 15"
squats 2' 18"
Very humbling. I'm really loving Crossfit though. I can only get better.
for those new to crossfit or relatively new like myself: scale the WOD to where you can keep up your intensity throughout the workout. If it takes you 15+ minutes to do 100 pull ups BREAK THEM UP into 20, 30, 40 at a time and move onto push ups.
YES, when you do this it is not rx'ed. But you will benefit more by doing so. There is no sense dangling on a bar for minutes on end while your heart rate slows. Angie is a sprint, while Eva for instance, is a marathon. Don't let others push you past your ability, it will cause injury and limit your results. Don't need to tell you to not slack or quit a WOD you start either though. 2 cents
First time -took 11 min of it with pullups-butterfly kip looked more like roadkill around 80. This will leave a mark.
100 Pull-ups C2B
did a light warm up at 10, not much, some cleans at 115lbs, 30 back ext. and set up for todays workout.
Note: back is getting better. I can feel the effects of the ibuprofin on the workout. I felt slow and tired. But real happy with the WOD. Pullups were real hard.
More heroes give their lives in Afghanistan. R.I.P. CIA brothers. Well done.
That was so cool to see! I used to shake my head every time I saw Chris' Angie time posted in comments. Not that I did't believe it, but that is just insanely fast. Alright maybe a small part of me didn't believe it.
Chris, You're an inspriration to many and a CrossFit hall of famer.
CG E-City CrossFit;
30:47 with assisted pull ups. I still haven't perfected Kip pull ups. 6ft 200lbs 36 y.
Had to sub pull-ups with lat pull-downs. Otherwise as rx'd
Man!! What a killer. Definitely need to work on kipping. Only did 50 PU with last 15 being hard kipping singles. Increased to 75 for PU and SU. All 100 squats though!
20:37 (~half that for only 50 PU!)ouch!
I guess my legs have the rest of me beat right now (although it will probably help if I lost some BF).
Next time will supplement PUs with weight assisted machine to finish the 100.
Still loved the workout, even if it does give me one more reason to hate my sister Angie! HA,HA,HA!
Nice PR for Doug. Carole smoked me today.
Only did 30 pullups, but did 100 of everything else.
Had to do a combination of reg pull ups and jump pulls.
Coincidence on eve of 2010?!
24:04. Disappointing. Reflects my lack of dietary discipline over the holiday week.
19:16 as rx'd (situps were abmat situps w/ butterfly feet)
Pull ups killed my time. Improved time by about 6-7 minutes
21:03 not PR must be this holiday diet ive been on
15:30 as rx'd
65 consecutive pull ups (I am coming for you speal on the 106!!) then 30, then 5. Sit ups and squats were terrible, spent probably 3 minutes on each one need major work with situps!
18:26 2 minutes off PR
SUB 80# pd (t)
As rx'd with un-anchored sit-ups
21:28 (PR) previous PR--22:22
24:46 as rx'd
#144, I think I will try your technique next time and see how it works out for me...
Previous PR was 25:02
Is the goal to get 100 with each exercise, even if broken & slow...or to scale (50 ea.)& do it as fast as you can.
Is the goal to get 100 with each exercise, even if broken & slow...or to scale (50 ea.)& do it as fast as you can.
Today/ Last time/ time before/ time before/time before
12:40/12:39/12:42/ 13:18 /12:23 (pr)
Pu's 4:58/4:54/4:13/ 5:16 / 4:26
pushups 2:12/2:01/ 2:19/ 2:00 /1:56
situps 3:16/3:13/3:34/ 3:22 / 3:12
squats 2:13/2:29/2:34/ 2:39 / 2:15
as rx'd: 34:00
pretty slow today, feeling a little worn out.
So still working on my arm strength & I decided to break it up into sets of 20's... pretty excited though cause i didnt rest inbetween sets (except to drink water & attempt to skake the dang calluses off my hands)
what a way to spend a New Years Eve overseas... I was pretty pumped, LOVED IT!!!
I've been doing Crossfit since last week, i started on the Front Squat exercise day.
20:25 for my first attempt at the Angie, Great workout.
I think it was as rxd with no anchor for sit ups.
PR by 2:02 (17NOV09)
Inspirational in one sense that this girl was willing to fight through her physical barriers....however, to blast a vid to the general public which basically states that CF is just like PT post Lumbar Decompression and Fusion is pretty bold. Yes, it worked for her, but certainly would not be recommended by the surgeon. We all make choices, she made hers....but I hope your aim was not to promote CF as PT post Spinal Fusion...could be easily misconstrued. I would much rather see someone who fought through drug addiction or the loss of a loved one. I hope this girl stays healthy....for that matter I hope we all do.
As Rx'd w/anchored situps
17:19 PR by almost 2 mins
second time doing Angie..already addicted to Crossfit...
cut down time by 5 minutes from my first time doing Angie...feels good to be in shape! hopefully next time can cut it down another 5.
29:06 1st time doing Angie
jumping pullups in sets of 10 and 5
pushups in sets of 20
unanchored situps straight
1st time doing legit air squats, sets of 20
first time doing a CF workout in this particular gym, and it sucked; only pullup options were a gravitron and a bar that was just high enough for me to reach with my toes on the ground; pullups are my weakest of the basic gymnastic movements, and there was nothing there to put under my feet to make it a better fit; injured myself, hurting from center of my collarbone out to my left shoulder (previous AC separation in that shoulder that's never fully healed anyway).
US Army Chaplain, Fort Richardson, Alaska
My performance a year ago was about as peak as it could be. I transitioned from just crossfit to writing my own workouts and crossfit. Unfortunately for me, I thought that my increased performance was a result of my 'awesome programming', so I gradually transitioned to just my own workout programs. After taking about a year off of crossfit I can tell my overall performance has suffered.
I have recently transitioned back to crossfit after I started losing strength and overall endurance from my own programming. My current (horrible) times and rep counts point to a lack of cardio-respiratory endurance and muscle endurance.
I guess the point of this is just to say that the crossfit program works. After testing several workout styles on myself (just crossfit, crossfit and my own programming, and just my own programming) I think that crossfit's broad general inclusive fitness prepares me, and others, the best to accomplish any task at any time - strong and fast.
100 jumping pull-ups (did at home at heard a crack in the door frame when i tested out the iron gym pull-up bar thing when i tried kipping so i stuck with jumpers)
100 push-ups (last 40 from knees)
First work out in a while because I've been stressing about school/college and what not.. but I checked the site today and decided Angie would be great to get back into the swing of things because my mom (Mrs. Bingo) talked with Mr. Martin and Mr. Glassman and is sending me to San Diego in February for the Kids Cert and the Level 1 Cert... Thank you coaches so much for setting up this opportunity for me! You guys are great!!
beat my PR by about 4 minutes! Shoulders are totally burned from the 2 5k rows! What a way to end a year! Hope it starts off as hard-core as it ended!
First time doing Angies - 21:50. Pullups ANNIHILATED me. Everything else was pretty easy
After that, swam 1750yds, was very slow and could barely pull myself. This means I need to do more pullups to improve swimming strength! Glad I learned that!
Music - Opeth - Deliverance
Eating a monster 5 egg, tomato/onion/yellowpepper/avocado/bacon/spinach omelet as we speak. Arms are hurtin
just grateful to be here climbing out of my hole of total inactivity for two years.
did 100 pullups (gravitron assisted) which is the most i have ever done...
23:59 as rx'd
pullups @~11 min
pushups @~16 min
situps @~21 min
snowed in - no pull up bar - subbed 40lb standing dumbbell horizontal rows - harder than pullups IMO!
rest as rx'd
3 X CFWU
WOD ~ 25:00 just under
Trying to get over a cold, still tried to give her my all.
Long time weightlifter, First time Cross-fitter. I'm gonna feel that tomorrow.
18:57 as rx'd
Pullup - 9:40
Pushup - 2:52
Situp - 3:09
Squat - 3:16
as Rx'ed 16:00 (PR)
11/16/09 - 19:01
i'm pretty confident my drop in time is 100% related to getting my kipping form down for pull-ups (took just over 6 minutes), because i felt really weak on all of the other exercises today. i guess that just means i know where i need to focus on shaving off time next go round.
happy new years from fob kalsu, iraq!
anchored abmat situps
focused on full ROM
2nd best time for me I think
couldn't do kipping pullups at the gym today so couldn't string as many together. Broken sets with all.
Pullups 10 x 10
pushups 5 x 20
squats 4 x 25
situps 4 x 25
about 27 minutes
smith pushups on 3rd 5 x 20
smith row on 6th 10 x 10
situps 4 x 25
squats 4 x 25
did half pullups and half jump pullups. need to get better at these
Forty minutes and forty five seconds.
First workout in almost 10 days. All sets broken up. Still recovering from strep throat/sinus infection. Felt really weak and time showed it.
ive known about CF for aobut a year but today was my first WOD. my pullups are very weak: only have about 6 in me on a good day so i subbed in jumping pu's after failure. is that legit?
21'43 with 2 hours of lingering nausea! totally rad!
4 mins. off my recent PR--must be all the naughty holiday cuisine. With Thomas Crubaugh and Sean Kerr.
IMO, pound for pound, Speal is the true Crossfit champion, and Sarah is a SUPER inspiration! What a pleasure to hear some of her back-story.
Fantastic work today Fit Mom, jpatrick and Jim D.
34 yom 225 bwt
angie as rx'd
w/ abmat unanchored situps
time: 21:43 missed a pr by 13 seconds.
idead for HQ: crossfit trading cards.
i'm thinking i'd trade a chris spealer 100 pull up card and a josh everett every second counts cover card for a rookie mikko '09 games. championship card.
Did this one in 22:05. First 25 pullups kipping!! All pushups Rx. More kipping pullups next time (no bands).
5 sets of 20 reps each
I drank a low carb monster before the workout. Kind of dumb, but I was fiending for one this morning. Now I regret it. due to feeling like crap before and after.
28 minutes as Rx'd - stunk on pull ups, no place or room to do kipping, so all hang... ouch.
34 yom 225 bwt
angie as rx'd
time of 21:43 13 seconds off pr.
That is amazing! Nice work Speal. That is one of the workouts on my 2010 list.
75 Push-ups (Knees)
Creeping back to as Rx'd after shoulder injury.
L'il Bingo is back in the game and has a post in the filter.
16:43 as rx'd
Pull ups finished just over 6 minutes
training for soccer.going to Argentina in the summer and I think this is the best training program I could do.thanks crossfit
Back problems, so no go on the squats and situps
Did 110 ring pushup workout and alternated 5 KTE's each round
About 18 minutes
Archer to side
Archer to front
18:50 as rx'd
Gym has a new pull up bar, just couldn't get into a rhythm with the pulls. Happy with time though.
FS 2x200 on the min for 12 min.
Angie, Rx'd, 16:53.
WOD - 24:25 (25 pullups chest to bar, all situps GHD)
All Completed - 31 Minutes - 220 lb man - 6 mos ago was 287.
Feel like a f'n titan right now.
Thanks to all the brothers and sisters for inspiration and competition...
Beast to all of you
age 20 bw 170
great year in CrossFit for me. highlight is either 6:48 Helen or 428 Fight Gone Bad
17:55 as rx'd
last time and pr was 16:09. After watching the video I know I need to get my pull ups in order.
Did the craziest things with kettlebells yesterday for about an hour, so shoulders and quads are shot. Took a 5k run today with some ab work afterwards instead of Angie. 5k was 25:33, much slower than my row time of 21:08.
Last time we did Angie (November?) I didn't do the pullups, did pushups on my knees, and it still was brutal at just under 16 minutes. I bought a pullup bar at the beginning of December and this week went from one kipping pullup to two kipping pullups. Not great, but better. I have the strength of a T Rex (all legs, no arms) and look like a pudgy bunny (there are muscles under there somewhere!).
Tomorrow... I'm doing Angie with the 100 pullups any which way I can AND real pushups... a perfect way to start 2010. Who knows, maybe I'll end 2010 looking and performing more like a racehorse if I keep it up. :-)
Cookie #58 - Thanks for the encouragement and community spirit! It helps me to see posts from other chicas too! Blithe, Carole, Laura, FitMom, and others... thanks for making me believe I can do it! Happy New Year to all!!!
19:49 as rx'd
PR by over a minute
My first date with "Angie". Wow, what a gal!
Pull-ups 10x8, 5x4 (my bar is low, so it makes it tough to kip).
Push ups 20x5
Sit ups 20x5
Air Squats 20x5
Ran 12 miles this morning can not wait until I do Angie later obviously will be a little slow but gonna be o so sweet
21:25 as rx'd
m - 32yrs - 6'0 / 180lb
unanchored situps and about 1/2 pullups were strict. Fastest hundred ever on pushups - only about 1:20. Situps took all day.
slant board sit-ups
A little off my recent times (20ish). I've been skipping wods to surf and even did a snowboard trip with my kids so no surprise. pr remains 12:43 (w unanchored sit-ups)
Cheated and did them in 5 sets of 20/20/20/20. I have company at the moment and snuck out to knock this one off. Better than skipping entirely.
60 situps on roman chair, last 40 on abmat
Pushup and squat as normal
nevermind. range of motion
split up sets but much less than last time. Will be ready for rx next time:
did 50 pullups, 50 push ups, 50 sit ups, 50 squats, 25 pull ups, 50 push ups, 50 sit ups, 50 squats, 25 pull ups
had a little kip to pull ups (hard to do with door frame bar) What six short weeks have done...
16:37 (PR by 5 minutes)
New to Crossfit. This is the first time I have done "Angie". I did it as prescribed and it took me 27:30. The Pullups took forever and the situps were godawful. I will continue to persevere and scale the workouts as they come due.
did the exercise straight through.
Angie w/ pullups on rings in tree and unanchored situps
My PR on this is 17:27. Way off today's time, but that's almost entirely due to the ring pullups (took 8-9 minutes alone). Can't wait to get my Rogue garage pullup bar mounted up when it comes on the 6th. I think working with the rings so often should improve my pullups drastically when moving back to a static plane. Then i can finally get some PRs on these types of WODs again.
Huge step backward. Almost 9 minutes off pr. Pullups were hard today. Had splitting headache after about 20.
ran 3 miles outside
100 pull downs 125lbs
50 floor press 185 lbs/ 50 floor press 135 lbs
100 sit ups
milt pushups and anchorred situps
I am new to the xfit Wod's. I love them. This is the first one that I have done for time. Finishing this workout alone is something to celebrate...
as rxd--Anchored ABMAT situps
Just starting back into crossfit...
33:30 on 12-15-09
....Got my work cut out for me.
PU - 25, 15, 10, 10, 10, 10, 10, 10 - 7:53
Psh - 20, 15, 15, 10, 10, 10, 10, 10 - 4:55
SU - 20 x 5 - 6:03
Squats - Unbroken - 2:11
Time: 21:04 (Miss PR by 0:35)
It was the PU that slowed me down. I realized that I haven't done high rep PU in a while. I'll beat it next time
No pull up bar. So did push up, sit ups, and squats with 20# vest.
20 min cardio then wod as rx'd
Great way to end 2009....but unacceptable time!
Pullups - 35, 15, 10, 8, 7, 7, 6, 5, 4, 3
(time - 10:38)
Pushups - 50, 20, 15, 9, 6
(time - 14:01)
Situps (legs up - 90 degree angle) - 30, 15, 15, 15, 15, 10
(time - 20:08)
Squats - 30, 20, 15, 20, 15
Total time - 26:01.45
Next time will aim for under 25 min
off prev by 7 min.. Horrible
green band 1st 50 pu, blue band 2nd 50
60 strict pu, 40 on knees
did 50 then 50
I am a 42 yo avid marathon runner and weight lifter. Today was the first work out that made me puke since high school football. I am digging crossfit.
With 20 pound weight vest as RX'd exactly 18 minutes
Rx'd 24:20. Pr by 3 min. Nice way to finish the year!
6:24 split PU
12:03 split Push-ups
15:44 split Sit-ups
16:17, started off with 48 pull-ups (thought I had 50 in me) but that also affected the rest of the WOD, good way to end the year. Be safe CrossFitters!
non kipping pull ups and unanchored sit ups
Off of Crossfit for a few weeks nursing a bicep strain. Angie was a great workout to come back on.
WU 1.5 mile run 11:15
Scaled PU to 70 due to bicep
jumping pull-ups, push-ups on knees and used abmat for sit-ups.
23:37 as rx'd
pr is 18:43
pullups very difficult today
Ran 12 miles this morning can not wait until I do Angie later obviously will be a little slow but gonna be o so sweet
23:48...bad gravity day
27:24, 4 min faster than last time.
push up`s very slow (in 2`s)
pushups, situps, squats: 11:00
pullups: + 18 mins (with tons of cheating - jumping!) = 29 min
I sure do stink at pullups.
Yesterday did 4 rds for time, 50 x pushups, situps, squats
Today doing 200 KB swings/10' whichever comes first
Pulls 7:55PR (-1:35) (50 2:31)
Push 12:30 (4:25)(+:34)(PR = 4:01)
Sits 14:39 (2:09)(+:23)(PR = 1:46)
squats 17:58 (3:19)(+:31)(PR = 2:48)
as rx'd, 13.42
2 secs slower than last month,didnae warm up as garage was brass monkeys,absolutely baltic ! F/S 5-5-5-5-5 and D/L's ,thought bar was gonnae stick to ma hands !
23 / M / 5'9" / 135lb
My first time rowing more than 2k. Glad I finished, though I rested twice. Now that I know I can do it, I'm going to have to try much harder for the second 5k row in a few days (I'm a bit behind the main page).
7x3 Overhead Squat, PR at 74kg. Then Angie in 23:30, which is slow for me.
This was the first time I did 100 of one exercise before I moved on to the next. Next time I do this,I hope the time will be much slower as I will do some real pullups. I've just come off of having tendonitis in my elbows and I've been avoiding pullups and for a while I couldn't do any Olympic lifts either. So, I did 100 pullups but I put my toe on a ledge about 2 feet in front of the bar and helped push myself up with my foot. I was pleased, however, that i was able to do 100 pushups from my toes (didn't expect to be able to do that). So.... my time is irrelevant other than it tells me I did a 24 minute workout.
I suppose my resolution this year is to have healthy elbows, learn how to kip and Rx a workout that involves pullups.
Best to you all for the New Year.
Just didn't have it today. My pullups were definately slower. Oh well, there's always next time!
muscles were dead today
Great video of wod.. Love the dog hanging out
pullups - 8.24
pushups - 2.50
ghd situps - 8.17
squats - 2.34
pr wo ghd - 19.59
not bad overall...
100 Pull-ups (10:12)
100 Push-ups (6:58)
100 Sit-ups (5:59)
100 Squats (2:36)
April 24, 2008
100 Pull-ups (12:23)
100 Push-ups (7:42)
100 Sit-ups (6:54)
100 Squats (2:26)
24:45 and I skipped 40 sit-ups because I almost lost me dinner. Really struggled more then I thought I would. Not sure if it was because I was sore, or the food, or if I am just trying to come up with reasons why, but it kicked my butt.
SUPER ANGIE , i did her once lovedher so much did her again, actually a friend showed up to the gym and asked me to do her again with him ... what a great start to a new year.. HAPPY NEW YEARS TO ALL
As Rx'd in 20:08 with unanchored situps. Not sure if this is normal, but with most of the stuff I did like 20 or 30 in a row and then ended up doing the remainder in 10's, 5's or less. Anyone else end up doing that?
As Rx'd except switched from pull ups to lat pulldown at 35 pullups (all other reps completed)
Not only did he torch that WOD, but he did it at 7000' (Park City, UT elevation). Unreal, great job.
Happy New Year!
I did 100 p/ups on Tues so this will wait until tomorrow, glad I can do it at the local elementary. Did the CFFB Bear this morning, ugh.
First time doing the whole thing legit. Stoked.
wu: 5K row from 091229 19:19 PR (19:34 last time)
Angie: 21:38 PR (23:16 last time)
Went to muscle failure on first sets of PU/PH/SU/SQTS to make it interesting
HAPPY NEW YEAR TO ALL
I'm gonna hurt tomorrow.
30/M/150/ 5,10, MTN WARRIOR
11:30 AS RX'D
the slowest one was the pull ups, still managed to do them under 3:30, I need learn the Butter fly technique it will improve my time for about a minute, and maybe faster unbroken sets of the SIt-ups and the push ups. really no problem with the squats.
PR by 55 seconds.
Subed Short sit ups
Subed jumping pull ups and push ups on knees
WOW! The last time we did this WOD i completed it in 29:02. Drumroll please....21:57! I beat my time by 7 min and 5 sec! Im stoked! Crossfit is AWESOME! Go ANGIE!
First time with this WOD...
I had to make most of the pullups assisted. I added 100 bar dips at the end.
100 pull ups = 23:33
100 push ups = 8:52
100 unanchored sit ups = 7:57
100 squats = 3:27
Beat last time by 0:37
Hi, I'm Ryan and 9yrs old. I broke this wod down into 4 sets of 25. Got it done in 13:24. My dad made me an assisted pull-up bar - so they're not 'real' pull-ups but I'm getting stronger. I'm a swimmer and a wrestler - Happy New Year!
as rx'd, off my last time - 16:20 :(
Way to go Ryan (#321) Stay with it young man, wish I had this type of program when I was young!!
This morning 12 miles 1:54 afternoon Angie 18:33
26 minutes, first wod in 6 months.
Time: 30 Minutes.
100 Sit Ups
100 Squats (added a 45lb bar)
100 Push Ups
100 Pull Ups (Assisted)
31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Handstand push ups against wall to 3” stack x 1,1,1,1,1
Single unders x 100, double unders x 25
As rx’d: 23:10 PR
Foam roll after
Compared to 090926: 27:30
I am SO HAPPY to be able to post that I FINISHED this wod!!!!! Yay! Nevermind the time, I finished it! Woot! Woot!
PR by 49 secs
only did 50 for all. 11.24
As RX'd 27:10. Took me 15:30 to get the pullups. Must work on those.
MGySgt. USMC M/48/6'2"/210
As Rx'd ? 53:11
Completed while wearing my 20 Lb weight vest and doing GHD style sit-ups off of my 24" jump box. Even managed doing 30 dead-hang pull-ups along the way.
Angie as rx' d 17' 45"
new pr by 9"
only the pull ups take me 7' 56"
push ups 3' 16"
sit ups 4' 15"
squats 2' 18"
rounds of 50 = 9min15sec (prev 9min04sec)
35yom / 206lbs
Pull-ups - 9:17
Push-ups - 2:56
Sit-ups - 4:35
Squats - 3:48
TOTAL - 20:37
Time was considerably more this time, but I added another 15 reps per exercise, and I also didn't resort to jumping pull-ups. Good workout, but I REALLY need to learn how to do kipping pull-ups. Soon.
As rx'ed: 20:50
PR, my previous time was 22:56!
Fighting a cold so I just did the reps and didn't keep time.
As rx'ed: 20:50
PR, my previous time was 22:56!
workin to get back at it
Well I started with a 100 Burppee's then did Angie and my total time was a horrible 39.59
5 minutes slower than my pr. Pullups alone were 8 minutes.
24:58 band pullups, and knee/chest to floor pushups.
My arms couldn't move. Best part of the workout? Watching the Atlanta Thrashers practice :) And then them checking me out. LOVED the attention! Crossfit Buffalo rocks! Love looking out on the ice rink during WODS!
Thanks for the reply markewallace appreciate it :)
As Rx'd: 16:54(PR)
100 pullups (gravitron -40lbs)
100 situps (anchored)
My 1st "Angie"
SCBA (off air)
"Angie" as rx'd
i need that song anyone know who it is please
As Rx'd. 23 flat. Slower than last but lack of sleep from work last night may be the case???
15:53...not a PR but a fun effort to end the year. Forgot to post last night in anticipation of the new year. Happy New year everyone.
M/ 35/ 131 lbs/ 5'-6"
As Rx: 13:56
(I was pretty o.k. with the results (30 seconds slower than last time) but that's mainly due to the holiday horrible dieting and lack of consistent sleep. Felt o.k. and I was pretty much shooting for sub 14.
I did the Randy WOD a few days ago and killed my last time.. but this last time I used a bar at home, NOT a universal bar, and it's diameter is smaller, so my grip was a lot easier. Not sure if that's o.k., but my technique felt good and I did a bunch of technical work with 75 lbs (full snatch, overhead squatting, power snatch, etc.)
2 PR's today
4:35 on the pull ups and 14:10 as rx'd.
Pull ups (no kipping as I don't know how yet): 16:10
Press ups: 2:16
Sit ups: 2:56
30/m/71"/185#/Ali Al-Salim, Kuwait
CFWU modified... 5ea pu & dips. 10ea OHSq w/45#. Sub good mornings 85# for back ext...
Angie with ACU pants and boots on:
17:41 (2:05 slower than last time in shorts and sneakers)
31:30 as rx'd
22:12 as Rx'd
unachored Abmat situps
as rx'd 24:34, worst Angie performance
22:25, PR by a whopping 3 seconds!
Today when I woke up, I almost could not fully extend my arms - my biceps were so sore from the sumos on Wednesday. But they loosened up, and I got excited after watching Jen do Cindy. So today I stayed a day behind and did Angie:
Fifth time with Angie, about a minute off PR, but glad to stay under 18. Tried doing everything (except for squats) Tabata-style. Think it worked best on pullups, worst on situps. Splits were: pullups (5:30), pushups (5:15), situps (4:45), squats (2:30). Situps were my downfall today.
as rx'd 23:46 first angie. loving crossfit.
for pu's, about 1/3 regular, 2/3 jumping
for ph's about 1/3 regular, 2/3 from knees
su's and sq's reguular
question: how does everyone approach each section? do as many reps as possible till you can go each time till you are done, or, break each section up, for example 10 sets of 10 reps?
i'm assuming its different for everyone - just a matter of whatever gets each person their fastest time
20:03 pull ups done in doorway
short WU then 5x5 wk3 day3:
Benchx5/Rowx5:225/215 x5 sets (0:30/0:45 rest)
Rest 12:00 then Angie as rx'd anchored SU's:
tried breaking up the pullups more (25/12/13/10's/5's) and ended up slower. Next time do 50 unbroken. SU's slow as usual.
Slower than last time but just got back from PHX and getting over a cold.
In the garage at home.
20:18, about 2 minutes off my best. Still, good to get a workout in on New Years day after a late, New Years eve.
Pull ups - 60 straight 2:56
Push ups - 20's and 10's - 6mins
Sit ups - 4 mins
Squats - 3 mins
My first Angie...
34 years, male, 72 kg and 177 cms
13:55 pr'd by 1min.
I did it! (My previous post is #240.)
Didn't have a stopwatch handy, but finished in 26 minutes watching the time on the vcr.
100 pullups - got my 2 kipping pullups in, then resorted to jumping, with resistance on the negative. Thinking about getting bands like some other folks had mentioned. With a time of 7 minutes, I know I can get better at these and do more if I work at it.
100 pushups - real ones from my toes, not my knees. Took me 11 minutes in sets of 10, then 3-3-4s then 3-3-2-2s, but all were nose to the floor or I did not count them.
100 situps - 5 minutes, sets of 20.
100 squats - 3 minutes, 20-20-20-10-10-10-5-5
My girlie T Rex strength prevails! Happy New Year 2010 everybody...
as rx'd, 16:37
I'm running about 3 days behind the main site's WOD... and now that I've done Angie for the first time ever and ripped my hands apart from the pullups I'm going to have to substitute a few workouts for the next few days!!
64 pushups (I just couldn't do any more with the bits of skin missing!!) - 7:33
100 pushups - 6:49
100 situps - 6:16
100 squats - 2:54
Set my entire day in the right direction...everyone needs a little time with Angie.
as rx'd in order
14:08 NEW PR!
(old pr 14:44)
8' Plup bar/no situp feet holder.
Pull ups on door frame, 50 reg 50 jumping, Push-ups 50 reg 50 'ladies', otherwise as rx'd
two scores. Friend did it in 23 min 12 secs (F 22 and 65Kg)and I managed it in 14 min 36 secs(M 45 and 85kg)
Love this one...
30 kipping PUs, then 70 jumping
Rest as Rx
Push ups- 7:41
Sit ups- 5:08
22:30 as rx'd. PR, former was 26:30.
only did 50 pull ups (strict) - that took a frustrating 9 minutes
100 reps for everything else:
100 of everything else. (The 100 PUs make me more sore than I care to be....)
21:20 (Jumping Pull ups / Jumping Dips)
090926 - 24:49 (Damnit!)
090419 - 22:29
080822 - 35:00 (Ouch!! Met pukie)
080301 - 21:20
070606 - 24:31
070402 - 22:51
what a great workout!
as rx'd 19:27 (pr)
previous - 21:00
need to get a better handle on those pullups. can do 20 straight but then start falling to 10 a set till reaching 100.
anchored ab mat sit ups
17:26 as rx'd with 20lb weight vest and 125 jumping pullups due to the weighted vest.
rx'd sit-ups anchored
as rxd 15:42
subbed reverse pullups / smith mach
20 minutes flat
PR by 2.30
It's the pull ups I always dread but the push ups are slow too - pretty much do them in 5s
once I learn a proper kip I can take more time off here
still, it's a PR and the fifth one this Christmas holidays - I've put on 5kg and am eating crappy carbs and drinking most of a bottle of red wine every night.
clearly this works for me!
Kip was not flowing well at all. Did first 50 kipping then switched to jumping with a controlled lower down to try to more effectively work my pull-up strength, then switched to lat pull-down for final 20 due to grip.
First 20 Push-Ups were full, strict, then switched to knees, got very hard very quick. Mostly had to break into sets of 5.
Sit-ups were anchored, arms out in front.
Overall, it was a better time than last by a couple minutes, but it felt horrible and I felt weak and not on at all. 3 days with no workouts, too much alcohol, too little rest, and too much stress. It took me a good 45 min to recover afterwards to where I didn't feel nauseous and could move again. I needed to get through the pain of Angie to get back into it. Crossfit is always humbling, one of the many reasons I love it.
3 mile run
PU - 10x10
PU - 20x4, 10x2
SU - 20x5
SQ- 100 (bad form)
75 of each, 20:28, 3 minutes slower than last time. Slow, slow slow.
Mixed it up this time. 20 slices of Angie: 5 pull-5 push-5 sit-5 squats for 20 rounds in 11.45
Slower than my PR by 50s, but took most of Dec off. Felt good overall.
22:39 6 min slower then pr.
100 butterfly pullups (4:22) (1st 30 unbroken) (4:02 PR)
100 pushups (3:50) (started off with 3 sets of 12)
100 decline situps #3 (3:58) (1st 30 unbroken)
100 air squats (2:39) (1st 40 unbroken)
struggled with pullups, rack kept rocking couldn't get into good rhythm
everything else was okay
"Run with Angie"
1 mile run
1 mile run
1 mile run
1 mile run
Pullups took forever, but all were unassisted.
still not doing stellar pullups
Love the workout, always a new experience each time I try Angie. This time I used a Bosu during the squats. That was awesome!
Little slower than my PR but good.
21:19 (slower than PR by 0:58 - shortfall all in situps and squats)
didn't want this bad enough, need to check my pants
Help of 0,0,0,4,5,6,6,7,7,7
scaled to pack, 1/3/2010
50 pullups 5:39
75 pushups 10:17
75 situps 14:26
75 squats 16:39
original plan was to stop there but kept going as follows:
+25 squats - 17:45
+25 pushups - 19:15
+25 situps - 20:28
not sure if I counted pullups correctly, it seems too low; pushups were about 20/10 and then sets of 5; situps were hands crossed over chest touching front delts, anchored, no abmat
last time 11/21/09:
50 pullups 7:03
75 pushups 12:00
75 situps 16:33
75 squats 19:36
time before that 10/10/09:
20:33 (problem sa rukama-krema)
only mod was small jump on pull-ups after 40. Could have done everything else all day long. Anyone with a tip on 'the best way' to get my pull-ups up to speed with the rest of me? I suck at em. so far I have chosen to assist with a jump instead of ding negative resistance, or band/gravitron assist.
as rxd 22.40.40
used rafters as a pull up bar, that sucked, no kipping possible, so that slowed me down.
was out to beat my previous time of 21:21 and was on pace after the pulls. but pushups and situps killed me. missed wods and recent diet definite factors, but not gonna beat myself up about it. been a while since i've met pukie.
1st time doin this work out
16:52 as RXed.
Just started getting into CrossFit before the holidays to try and ward off the FEASTS of Thanksgiving and Christmas and now that New Years is over I've been hitting the ground running on these WOD's. I know its a day late and a dollar short on this one but didn't really feel like a rest day.
50 of each
First workout back from holidays
just under 29:00
First workout back after a few months off, back on the zone day 1. I'm a massive 89.4kgs at the moment, way out of shape, almost met pukie.
Had to do strict pullups as only had door mounted pullup bar so can't kip properly.
This workout was rough for me.
I broke the pullups up into 50 at the beginning and 50 at the end. Other than that I did it as advertised.
pull ups: 14 strict / then swiss ball, step and jump pull ups
push ups: 60 strict then 40 from knees
as rx'd but 70 PU, then 6 full un kipped
NEED TO WORK ON PULLUPS!
16:29 - Ring PU's; in basement
I did it wrong and did everything in sets of 10 (10 pullups, pushups, situps, squats x 10). Next time I will be doing it the right way. 20 min with my way.
Some of these times blow my mind. I didn't have a stop watch so I just used the gym clock. As RX'd: just under 20 minutes, and nearly passed out. I can't fathom doing it in under 14 minutes...but I'll bust my ass to get there.
Not only shaved 12 seconds off my last time, I did 50 pull-ups/50 inverted rows instead of 40/60, plus my reps were MUCH better.
17:59, as rx'd.
Pullups felt awful in the cold. Holidays really killed diet and left me feeling fatigued. But only 3 secs off pr.
Done on 1/2/10.
50 strict pull-ups
Question. When doing the squats. Are youu doing weighted squats or free squats? I'm going to do this workout soon and want to know before attempting it. I did cindy today it was my first crossfit attempt and I used a smith machine with 25lb weights on each end to do squats. I did 13 rounds in the 20 min. Good or bad? Thanks everyone!!
23.27, Off of PR a bit, situps slow today. Love this lady
Comment #454 - Posted by: jules
Jules - if it says squats, it means 'air squats' or unweighted squats. Back squat, overhead squat and front squat denote weighted squats. Whatever you do, don't use a Smith machine! Your knees will thank you.
First workout in about 3 months...injury timeout
One hour hockey in AM.
Afternoon workout - 24:40
One hour hockey in AM.
Afternoon workout - 24:40
All as Rx'ed:
091116 19:18 (PR)
"Mrs. Miyagi" performed modified Angie:
091116 50 reps: jumping pull-up, push-up, sit-up, squat 9:58
091231 75 reps: jumping pull-up, push-up, sit-up, squat 15:57
That's what I get for taking 2 weeks off for the holidays
Angie as Rx'd:
For some reason, I'm slowing down on this one...
Stopwatch timed it at about 28m30s or so. I could have gone a little faster but kept getting distracted so I'm going to give myself a time of 25m.
Seriously need to work on Pullups, first set was 20 reps, then could only manage 6-10 reps after that with about 60 sec in between.
i think my holiday diet and mr. pukie got the best of me
Way behind....as rx'd
nice...pullups in 4:15
shooting for sub 4 minute 100 pullups next time
19.33 as Rx'd (pr by 26 seconds)
@ben you have a pullup bar in your bedroom?
Damn pullups took nearly 12 minutes! I have a 2" pullup bar but it still shouldn't take that long.
As Rx'd: 14:52(PR by 1:04)
So smoked after this one
18:53 not a good showing
lats exhausted from rowing
the day before...redemption
pullups split: 11:45
pushups split: 10:06
situp split: 5:04
squat split: 6:30
33:26 from 27:24 (wrong direction!) but still fROM done for the most part
4 seconds off my PR, and I blamed the terrible dinner that I ate the night before. I felt horrible when I woke up that morning. But hey, they can't all be PR's.
disappointing that i didn't get a PR
pushups were the killer.
Compare to 091116
as rx'd: 16:00.93
Chin to bar pullups/abmat style situps. Slower than last time.
32:05 as Rx'd still learning kip
24.07 broken, mixed up and slow
I'm tired today.
20:03 - PR! by 1:15
This my last Crossfit workout for a while. I am going off to do Starting Strength. See you soon.
Have a slight head cold, definitely didn't help.
50 PULLUPS, OTHERWISE AS RX'D
CFWU-2. Reg 1st. 4 HSPU 2nd. Rowed 500m as 3rd. Superman. Burgener. DU.
PU very tough, but must have done a good job pushing throughout workout. Surprisingly squats bailed me out. Looked at rail below heating vent while standing under PU bar.
Last Angie 091006
ouch! out of shape
subbed 35 pullups/65 jumping pullups
untimed (forgot my watch)
31.12 pr by 2 min
enetering this 2 weeks late
after this workout 2 weeks of SI pain
Forgot to post a week ago.
More better faster
First time going 100 reps straight each exercise. Time much slower than splitting into rounds. Used gravitron for hanging pullups.
100 Push-ups 100
Sit-ups (heels touching ground, toes touching wall)
Time: About 30 minutes; 28:52 is my best. Should be able to pick up time in squats. next time do situps on bench.
beats last time by three min!
CHRIS SPEALLER YOU ARE AN ANIMAL! YOUR VID INSPIRED ME TO PUSH HARDER! THANK YOU!
otherwise as Rx'd
As Rx'd: 27:12
Pullups took 13:20
bar PU, regular push ups, SU done on roman chair: 14:49 (PR, I think).
first full crossfit workout ever, absolutely brutal.
as Rx'd 31:55
first crossfit workout ever fully completed, absolutely brutal.
As Rx'd 31:55
100 reps straight on all exercises. Pullups scaled, No. 5, 8, 11, 12, 13, 14, 15 assist on Gravitron.
36:40. compares to 27:47 when did it 10 rounds of 10 reps each.
Dead hang pullups, inclined situps (1 stepper plus feet).
As RX'd. SUs on decline bench (#3). Squats slow to assure full ROM but still unbroken. 16:17 Slow, didn't push.
age 20 bw 170
went back and did this as rx'd
a little more than a minute off my pr
First recorded Angie
CFWU: 1 set of 10 reps of standard exercises, 0.5 mile run in VFFs
Pack: 50 of each, jumping pullups = 23:22 (i think; can't really read my handwriting for start/stop)
100 pullups 10:15
100 pushups 5:31 (15:46)
100 situps 5:02 (21:48)
100 sqts 4:02 (25:50)
first time doing Rx
pullups - out of practice, had to do mustly sets of 5
situps - wgtd military style
as Rx'd 31:55, couldnt believe how tough it was.arms were still sore a week after, no joke.
On the boat during the cruise....pull-up bar left something to be desired.
60# assist on pulls.
33:30(PR by 1:30)
need to get faster at pulls
21:30 (PR) partitioned 25-15-10-10 then the rest in sets of 5.
Last time: 26:24 not partitioned.
Previous PR while partitioning was 24:31.
Pretty happy with that. Had cardboard cereal for breakfast about 3 hours before workout and per workout drink. Hopefully I can keep going in that direction.
Felt really bad on this one. Did as rxd until 50th squat. Almost launched chow so took a couple of seconds to recoup. Finished last 50 squats after couple second rest.
Bad, bad, worse on PU, Push Ups, Sit Ups. 4 min off PR.
Chest to Floor Pushups
butterfly situps no abmat
Dynamax ball for squats
24yo 192cm 88kg
Found my old name on nickname on here.
I've just started to do cross fit training, this week, enjoying it a lot rather than regular gym sessions or runs.
I did regular pull ups not the swinging ones (forgotten the name) and did it in a time of 11.51.
m/22/81kg ish ( 178ish pounds)
I've just started crossfit workouts this week, but already really enjoying them, much more intense and interesting than the same gym sessions or runs.
I did regular pull up's not the swinging ones (forgotten the name)
Did it in 11.51.
16:21 PR (wicked flapper)
15:09 as RX'd
100 each, not partitioned
situps with feet anchored
situps with feet unanchored