February 20, 2012

Monday 120220

"Angie"

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

Post time to comments.

Compare to 100725.

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CrossFit Level 1 Certificate Courses: 3rd Infantry Division, Ft Stewart, GA, Alamo CrossFit , NorCal CrossFit, CrossFit Virtuosity, CrossFit Atlanta, Mundo CrossFit, CrossFit Brisbane, CrossFit Santiago.
CrossFit Coach's Prep Course: University of San Diego, CA.


"Muscle-Up Virtuosity: Part 1" with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]


"Intros To The Open" - video [wmv] [mov] [HD mov]
Register for the Open here.


WOD Demo with Telluride CrossFit - video [wmv] [mov] [HD mov]


"20 Common Grammar Mistakes That (Almost) Everyone Makes" by Jon Gingerich, Lit Reactor.

Posted by Pukie at February 20, 2012 5:00 PM
Comments

To my Level 1 Trainers at the Atlanta Cert. (Chuck, Christmas, Mike, Andy, and Chris):  I cannot say thank you enough for the experience I gained from you all this weekend. It was a level of instruction far greater than anything I have ever experienced before and will carry this weekend's memories for a lifetime. To anyone out there that is thinking of taking a level 1 but hasn't made the decision to do so:  Your only regret will be not having done it sooner. It's an amazing experience that you have to be a part of to truly understand. Thanks again guys!

Comment #1 - Posted by: James J at February 19, 2012 5:07 PM

Yeah, been awhile

Comment #2 - Posted by: jmart at February 19, 2012 5:09 PM

It was amazing the Level 1 Certicate course. Thanks to Lisa, Lance & Maggie. I learn a lot of things and clarified another ones.
I hope to see u soon.
Hughs

Comment #3 - Posted by: Javier at February 19, 2012 5:16 PM

Love these kind of workouts!

Comment #4 - Posted by: Dustin at February 19, 2012 5:16 PM

183 lbs/male/6'0/26
Regular, official, military pull ups. 28 minutes.

Comment #5 - Posted by: John Webb at February 19, 2012 5:18 PM

The seminar was amazing and so much fun, it was a bittersweet moment when we all finished our last seminar knowing this was our last day together. But what I learned from the staff will forever be seared into my brain. To all the staff their all I have to say is that you guys made my CrossFit experience 10X better now because you guys took the time to help fix our flaws and help understand the methodology of CrossFit.(EPIC)

Comment #6 - Posted by: Oscar Perez at February 19, 2012 5:21 PM

To my level 1 trainers at crossfit virtuosity (joe, jenn, keith, james, chris, and rob),
thanks for the awesome weekend and overall amazing experience. I can honestly say i learned so much this weekend, and gained more insight on things i though i already knew pretty well. To anyone out there considering getting the level 1 cert, deffinetley go for it and you will not regret it. Its a ton of fun, and you'll leave feeling like you've accomplished/ learned a lot.
Thanks once again guys.
-Evan Peikon

Comment #7 - Posted by: evan peikon at February 19, 2012 5:23 PM

My experience at the Level 1 Cert this weekend in Atlanta was far beyond anything I was expecting. The instruction and education given by our coaches (Chuck, Mike G., Xmas, Andy, and Chris) was nothing short of spectacular. (It's always interested to learn some of the things you had no idea you didn't know.) And the atmosphere and camaraderie created by all participants was just a reminder of why it is I love Crossfit so much. Thank you guys for this experience!

Comment #8 - Posted by: Daniel W. at February 19, 2012 5:28 PM

To all the trainers at CrossFit Virtuosity Brooklyn Level 1 seminar. Everyone of you were amazing and your knowledge of everything we learned was top notch. You all represent CrossFit in such positive ways. Ive learned things that will make my lifts so much stronger and powerful I cannot wait to load up the bar. You are all truly amazing people..Hope to see all of you in the future.
Thank You
James Donaldson

Comment #9 - Posted by: James Donaldson at February 19, 2012 5:34 PM

Thanks for the reference point John (#5), I was about to ask. 56:56 a few weeks ago with strict (Marine Corps) pullups. Took me 25:55 to finish the pullups alone; that's with a max set of about 17. Does anyone else do this workout without kipping?

Comment #10 - Posted by: Kenny at February 19, 2012 5:44 PM

To ALL the trainers of my Level 1 Cert- Joe,Jenn,Rob,Keih,James & Chris!
Thank you so much! We learned so much :)

Comment #11 - Posted by: Sophia Sophia at February 19, 2012 5:46 PM

To all the trainers at Crossfit Virtuosity Brooklyn (Joe, Jenn, Rob, James, Keith and Chris) Thank you guys for an awesome weekend. Thank you for the knowledge and experience and thanks for introducing me to FRAN!!! I have a kindergarten CRUSH on her!!!!! ;) See you guys at the games!!!
Jason Maglaqui

Comment #12 - Posted by: Jason Maglaqui at February 19, 2012 6:14 PM

Good thing that blister just healed. :)

Comment #13 - Posted by: ScarecrowSean at February 19, 2012 6:18 PM

To all the trainers at CrossFit Virtuosity Brooklyn Level 1 seminar: Joe, Jenn, Keith, James, Chris, and Rob. Thanks for the epic experience!

Comment #14 - Posted by: Jim C. at February 19, 2012 6:19 PM

A big Thank You to the coaches at Crossfit Level 1 seminar at Crossfit Virtuosity, Joe, Jenn, Rob, James, Keith and Chris. The entire experience was amazing. I would attend 100 of them if the coaches were all like you.

Comment #15 - Posted by: Jeff K at February 19, 2012 6:35 PM

Are you supposed to partition the exercises or do each to completion before moving on to the next?

Comment #16 - Posted by: Mike at February 19, 2012 6:41 PM

Male, 18 yrs, 165 lbs.
18:36

Comment #17 - Posted by: Parker Smith at February 19, 2012 6:42 PM

CrossFit Virtuosity... amazing class.. thanks for everything, had a great weekend.. made waking up at 7am on the weekend worth it...

Comment #18 - Posted by: Joe Floria at February 19, 2012 6:47 PM

M/130#/5'6"/34

Angie
As rx'd

12:15

Introduced a coworker to Crossfit with this one tonight so i was extra motivated to do well. He finished in 23:26. A real eye opener to how out of shape he is.

Comment #19 - Posted by: robert bourgault at February 19, 2012 6:51 PM

What weights are people using for squats?

Comment #20 - Posted by: Jono at February 19, 2012 6:56 PM

Thanks to the trainers at the level 1 certs in Atlanta. That was the most fun i have had in a long time. It's not everyday you get to train under the father/ creator of the butterfly pull up, the fittest 50 year old on the planet, Thailands own muscle up master, Chuck "norris" Carswell, and the world greatest demo Christmas. and yes i did have a run in with uncle puckie right after that picture. thanks again guys.

Comment #21 - Posted by: Josh T. at February 19, 2012 6:56 PM

To the Level 1 Trainers at the Atlanta Cert - Chuck, Mike G, Andy, Chris, and Christmas: Thank you for an amazing weekend! This was a tremendous experience that taught me so much. I can't wait to share this with everyone I can. I definitely left re-energized!

Comment #22 - Posted by: Karen Key at February 19, 2012 6:57 PM

I have to say the CrossFit Level 1 certification seminar held in Santa Clara, CA was by far the most warming experience in my 15 year career. This has been the best investment I have ever made and it wont be the last. I've coached at all levels and wish I would have ran in to these people years ago. If you aren't afraid of your weaknesses being exposed (thank's Miranda for getting my big butt through the pull up's in Fran) this is something you MUST do. I'm looking forward to CrossFit Football, CrossFit Kids, CrossFit Gymnastics...etc. Also being a former Marine, I want to be the best, but these coaches definitely humbled and inspired me.

Thanks again and God bless you all!

Comment #23 - Posted by: Michael Johnson at February 19, 2012 6:59 PM

@14 - You must complete all reps per exercise before moving to the next

@18 - No weight is the norm

Comment #24 - Posted by: ChuckO at February 19, 2012 7:03 PM

Im going to guess that the pullups are gonna take me at least as long as the rest of the workout COMBINED. Grrrrrr.

Comment #25 - Posted by: Pull Up Pee Wee at February 19, 2012 7:10 PM

Gonna do this with strict pull ups this time

Comment #26 - Posted by: Adam at February 19, 2012 7:10 PM

"Angie" PR 21:02
Cant wait to take this one on again!

Comment #27 - Posted by: Zackry at February 19, 2012 7:20 PM

28:35

:)

Comment #28 - Posted by: Ian at February 19, 2012 7:22 PM

BIG THANKS to all the trainers at Crossfit Virtuosity Brooklyn (Joe, Jenn, Rob, James, Keith and Chris). I had an awesome weekend. WHY? because I did crossfit, I learnt a lot about crossfit (thanks again to the coaches!) and I met some great folks from the crossfit community. So glad to have been part of that amazing experience! That weekend made me happy! DANKESCHOEN!
see ya!
the german chick :)

Comment #29 - Posted by: greta at February 19, 2012 7:23 PM

Thanks to all the trainers at the Atlanta level 1 certs. This weekend was the most fun I have had in a long time. I mean how often do you get to train under the Chuck "norris" Carswell, the worlds fittest 50 year old, Thialands own muscle up master, the father of the butterfly pullup, and the worlds greatest demo girl Christmas. See you guys back here in a year for level 2.

Comment #30 - Posted by: Josh T. at February 19, 2012 7:30 PM

Thank you cross fit virtuosity for hosting a great seminar. Your depth and understanding of the crossfit methodology really helped me with my questions. You guys are Epic!! All the members of E64/L47 in the south Bronx owe you a debt of gratitude. Stop by anytime for a WOD in our dungeon.

Comment #31 - Posted by: Craig m at February 19, 2012 7:35 PM

#18 Jono

Generally when it is high reps in a row it is just your body weight. So in ANGIE since you are going for speed they are air squats. Remember to keep good form in these and don't short cut them by not going all the way down(crease of the hip just below your knees) and all the way up(hip fully open. Same goes for pushups, they should be chest to the ground and fully locked out at the top. Pullups are chin just over the bar.

Comment #32 - Posted by: robert bourgault at February 19, 2012 7:39 PM

#18 Jono -- good question -- but this is all "air squats". Me -- I don't dig the air squats as a lot of CrossFitters do...I prefer weighted squats because that is where the strength gains come from. So for me, I go heavy or I don't go at all!

Good luck to all my fellow fire breathers who give this one a go! But hey kids -- don't you all forget -- the Open is around the corner!! Don't get spun out on an old benchmark like Angie when we got the Open WOD numero uno coming up!! 3 2 1 -- GO FOR IT!!!!

Comment #33 - Posted by: Jake the Snake at February 19, 2012 7:55 PM

This is the first lady WOD assigned since I started...I have to say I'm excited and nervous for this workout in the morning! I've seen the times people are posting but I'm wondering what a reasonable goal is for the first time.

26/m/155/5'10"
Thoughts?

Comment #34 - Posted by: Chad at February 19, 2012 8:00 PM

Just a quick question - when it comes to the push ups , do you release the hands on the bottom ?

Comment #35 - Posted by: Hristo at February 19, 2012 8:04 PM

#28, when it comes to WODs, you can tailor these to what suits you, if u wanna do hand release push ups go for it. Remember though that this is supposed to be a high intensity workout, try not to break as much as possible. If ur gonna go hand release, might as well go strict pu with weighted squats and glute hams in a chipper style.

Comment #36 - Posted by: Doc at February 19, 2012 8:19 PM

No hand release

Comment #37 - Posted by: Loren L at February 19, 2012 8:29 PM

A big "thank you" to all the trainers (Joe, Jenn, Keith, Rob, James and Chris) at CrossFit Virtuosity this weekend! You guys did an awesome job teaching, demonstrating for, and inspiring the lot of us who because of our deeper understanding of CrossFit have a greater love for it. What a great experience--sad it had to end.

Comment #38 - Posted by: Veronica P. at February 19, 2012 8:38 PM

A quick thank you for the epic weekend at my crossfit cert in brooklyn. I was proud to have Joe, Jenn, Keith, Rob, James and Chris as my trainers, they all managed to stand out in different ways to make all the information clear and complete. Thank you all! Can't wait for level 2 and my affiliation!
-Matt Swerdlow

Comment #39 - Posted by: Matt swerdlow at February 19, 2012 9:06 PM

Took and passed my level 1 last week. By far the best course in fitness I have taken.

Comment #40 - Posted by: Joshua at February 19, 2012 9:15 PM

Telluride CrossFit, great job with Angie!

Comment #41 - Posted by: Pat Sherwood at February 19, 2012 9:29 PM

Just did this last week
Rx'd: 14:08
And a nice rip to go along with it!

Comment #42 - Posted by: Stephen Martin at February 19, 2012 9:51 PM

Can't wait to see where I stand with this workout. It will be my fourth CF.

Comment #43 - Posted by: Scooter at February 19, 2012 9:55 PM

Can I vary varieties of pullups?

Comment #44 - Posted by: Scooter at February 19, 2012 9:56 PM

To Joe, Jen, Keith, Rob, and James, the seminar staff at Crossfit Virtuosity this weekend: Thanks so much for an amazing certification! I learned a ton and it was truly powerful to experience the strength of the crossfit community. I learned some amazing cues and improved my technique, but even more valuable than that was seeing examples of truly great coaches. Thank you all!

Comment #45 - Posted by: Mike Plank at February 19, 2012 10:37 PM

31:05

Comment #46 - Posted by: Brett at February 19, 2012 10:38 PM

20.20

Comment #47 - Posted by: scuttie at February 19, 2012 10:42 PM

Todd, Jason, Justin, Hollis, Austin, Miranda, and all the other folks who helped out at Norcal Crossfit...thank you all so much for an awesome weekend. It was a pleasure to meet you all and I can't tell you how much I appreciate everything I took away from this class. I wish the level 1 trainer cert. class was a week long instead of a weekend because you guys (and gals) were all so knowledgeable and helpful I didn't want it to be over! One of the most suprising but rewarding parts of the class was how much I actually learned about myself as both an athlete and a coach. This class leaves you with a very solid foundation on which you can begin to build a great coaching career. I am still new to Crossfit, but after this weekend I know I've found home! Thanks again everyone.

Comment #48 - Posted by: Bryan at February 19, 2012 10:46 PM

M/175#/5'8"/42
24:03 PR
Seoul, S. Korea

Comment #49 - Posted by: Lucky at February 19, 2012 11:11 PM

m/27/5'7/70kg

23:35

Rx'd. I did strict pull up instead of kipping, cant do them. In think this really slowed me down!

Comment #50 - Posted by: Ash at February 19, 2012 11:36 PM

As Rx'd.

Time- 20:58
On 091116- 19:17

I think my time was a bit slower this time because You can't really kip on the pull-up bar I was using today, and my sit-ups were strict with fingers along my temples, instead of using them to gain momentum between touching my toes, then the floor above my head.

Comment #51 - Posted by: DanEOD at February 19, 2012 11:50 PM

15:52 as rx.

Situps were unanchored, feet together, knees apart, with an abmat substitute (loosely rolled yoga mat under a flat yoga mat).

Comment #52 - Posted by: Torrey Hoffman at February 19, 2012 11:53 PM

Male 5'7" 165
24:20
Blood on the pullup bar :O

Comment #53 - Posted by: Clemente Fernandez at February 20, 2012 12:31 AM

Male, 5'11", 165, 37

As Rx'd - 8.49 (Pr by 8 secs)

Comment #54 - Posted by: Chris at February 20, 2012 12:36 AM

15:13

Comment #55 - Posted by: jim in korea at February 20, 2012 12:45 AM

20.55 rx'd (pr by over 5 mins)
Just need to work on those last 40 pull ups - they took FOREVER! Next time Angie, I'm doing you in well under 20mins!

Comment #56 - Posted by: Cheeto m/29/138/5'7" at February 20, 2012 1:31 AM

Germany,Münster

M 37/5´11/187lbs

15:31

Comment #57 - Posted by: Rocco at February 20, 2012 2:17 AM

23:48

Comment #58 - Posted by: TomO/45/M/200 at February 20, 2012 2:36 AM

14:26 - PR by 55 seconds! Still see lots of room for improvement.

Comment #59 - Posted by: Jerod - 25/5'6/160 at February 20, 2012 3:01 AM

Me:

rx'd 19:45

Buddy:

rx'd 26:32

Comment #60 - Posted by: Dillon Bear 26/M/165 at February 20, 2012 3:03 AM

Male 6ft1-75kg
21min
Pullups took up 1/2 the time +

Comment #61 - Posted by: Blake.S at February 20, 2012 3:13 AM

28/M/5'8"/130

19:02 as rx'd

Comment #62 - Posted by: SX at February 20, 2012 3:27 AM

M/44/5'11"/200

30 pull-ups
40 push-ups
50 sit-ups
60 squats

9:40

Comment #63 - Posted by: nutfam at February 20, 2012 4:12 AM

m/33/6'3/250
30min

Comment #64 - Posted by: Big Jodie at February 20, 2012 4:14 AM

28:06
Killer WOD!!!!

Comment #65 - Posted by: Todd at February 20, 2012 4:35 AM

Thank you to Keith, Rob, Joe, Chris and Jenn for being just awesome role models! You guys gave me a new love of cross fit and TEACHING it. I loved how you took the complex and simplified it so it was easy to understand and entertaining. I can't remember laughing during the lecture on ATP in college! I would have written this post last night but I was so tired from the weekend. There was just so much to learn. Love, Love Love it! I'm terribly sore but am so happy because every time I lift my arms and cringe in pain, I think of you guys and what an amazing experience I had:))))
-Stacey Noonan

Comment #66 - Posted by: Stacey N. at February 20, 2012 4:41 AM

Thank you so much to all the coaches, Joe, Jenn, Keith, Rob, Chris and James at the Brooklyn Level 1 course this weekend. You are amazing and outstanding coaches and athletes. And your passion inspired us all and you each created an amazing community in just 2 days. I'm stoked I took this course to fine tune my mechanics and get a deeper understanding of crossfit. You guys rock! Thank you!

Comment #67 - Posted by: Stephanie Normand at February 20, 2012 4:47 AM

Thank you to all the level 1 trainers at CrossFit Virtuosity this weekend. I learned a lot and can't wait to put all my tools into good use. Thanks for all your hard work!

Comment #68 - Posted by: Claudia at February 20, 2012 4:52 AM

28:17 rx

Comment #69 - Posted by: Rachel F/32/5'5"/132 at February 20, 2012 4:59 AM

M/31/5'9"/173

As rx'd

14:46
Mark

New pr

Comment #70 - Posted by: Mark at February 20, 2012 5:07 AM

I love this girl!!

Comment #71 - Posted by: Hugo at February 20, 2012 5:11 AM

18:08 Rx'd.

FOB Salerno

Comment #72 - Posted by: james.patrick [M/49/66"/135] at February 20, 2012 5:21 AM

12 min EMOM squat cleans at 175lbs

then

"Angie" as Rx'd
16:43 hello burn

Got the death stare from a weak-a$$ bro doing curls when I was kipping on the pullup bar.

Comment #73 - Posted by: Eckers 22/M/6'/189lbs at February 20, 2012 5:39 AM

Excellent seminar. Very professional conduct and delivery of content combined with humor, patience, and fun. I wish this seminar was the old five day model. Excellent job Joe, James, Keith, Rob, Jenn and Chris! I can't wait to get back to my local box and put your teaching into action!

Comment #74 - Posted by: Ben at February 20, 2012 5:43 AM

40:30. Dang. Had to break the pullups into 50 at the beginning and 50 at the end.

Comment #75 - Posted by: Bello Pizzimenti at February 20, 2012 5:43 AM

27:57

Pullups: 8:47
Pushups: 7:25
Situps: 8:44
Squats: 3:00

Comment #76 - Posted by: Dave W at February 20, 2012 6:03 AM

100 pull ups
100 push ups
100 crunches
100 squats

7:50

Comment #77 - Posted by: Joel at February 20, 2012 6:07 AM

Really enjoyed the L1 seminar in CF Atlanta! Professional and friendly! Thanks to Chuck, Mike G, Xmax, Chris, and Coach Andy for an awesome and very educational seminar! HELL YEAH!

Comment #78 - Posted by: Sepehr Vakili at February 20, 2012 6:09 AM

26:33, no kipping

Comment #79 - Posted by: Zaur at February 20, 2012 6:10 AM

to # 66 Why crunches? I think isn't a functional moviment like situp. If you can do 100 pullup you also can do 100 situp...

Comment #80 - Posted by: stefano gasparotto (Steve) at February 20, 2012 6:19 AM

F/41/5'6"/150

31:36

kipping pull-ups, 10 then mini-sets of 5; used tape and no skin tears-yay

I'd be o.k. with not doing this WOD again for a while!

Comment #81 - Posted by: mom to five at February 20, 2012 6:37 AM

Thanks to Joe, Jenn, Rob, Keith, James & Chris for an amazing Level 1 Certification weekend at Crossfit Virtuosity in Brooklyn. You guys are a wealth of knowledge! Thanks for giving us so many good tips for our tool boxes. Hope to see you guys again soon!

Comment #82 - Posted by: Danielle at February 20, 2012 6:37 AM

26:37, pull-ups and push-ups broken sets. 9:38 for pull-ups, 9:49 for push-ups, 2:38 for squats, 4:32 for sit-ups. Good workout!

Comment #83 - Posted by: Alan H. in Kabul at February 20, 2012 6:41 AM

32:28 as Rx'd

Comment #84 - Posted by: SanJo Monster M/34/5'9"/189 at February 20, 2012 6:48 AM

19:54

Comment #85 - Posted by: Wendy at February 20, 2012 6:51 AM

Gracias a los organizadores del curso de entrenador nivel 1 Santiago Chile, fue increíble poder compartir esa experiencia, ojalá sigan desarrollando iniciativas de este tipo en Latinoamérica para que la filosofía crossfit cada vez pueda llegar a mejorar la vida de mas personas.

Comment #86 - Posted by: Guillermo at February 20, 2012 6:56 AM

19:27 as rx'd as BFCF

Comment #87 - Posted by: SB at February 20, 2012 7:02 AM

23:33, jumping pullups

Comment #88 - Posted by: Addey (m/39/182cm/95kg) at February 20, 2012 7:13 AM

#68 yeh I read it wrong i thought The task involved crunches, i did crunches to the point that tension remained on abs and didnt engage hip flexors, I think crunches are harder and more beneficial,, but Im going to do it again in a couple of days with sit ups.

Comment #89 - Posted by: Joel at February 20, 2012 7:19 AM

rx'd 21:33

Comment #90 - Posted by: Biff05 at February 20, 2012 7:26 AM

No pull up bar as I'm on the road, but I did sneak a 53 Ib kettlebell with me. KettleAngie-100 KB swings 'Merican style, 100 pushups, 100 squats, 100 sit ups. I'll see how it goes this afternoon.

Comment #91 - Posted by: Mike 23/195 at February 20, 2012 7:28 AM

M/30/74"/210

34:23

Comment #92 - Posted by: lazyday at February 20, 2012 7:31 AM

21:33 male/200/6'/34
Greetings from the Dominican Republic

Comment #93 - Posted by: Omar P. at February 20, 2012 7:32 AM

Male: 180/5,8"
two weeks ago 18:59min
it was my first "Angie" = PR!!! ;-)

Comment #94 - Posted by: Dragan at February 20, 2012 7:36 AM

M/37/73"/200lbs

19:30 Rx - 2 min PR!

FOB Salerno

Comment #95 - Posted by: David Vinup at February 20, 2012 7:41 AM

23:52 rx'd

Comment #96 - Posted by: marky mark at February 20, 2012 7:42 AM

22:37 (HOD push ups and butterfly abmat sit ups)

Comment #97 - Posted by: Townsend m/28/5'8"/140 at February 20, 2012 7:46 AM

Chuck, Mike G., Andy, Chris, and Christmas:
Thank you all for an amazing weekend at CF Atlanta. I will remember it for a lifetime. I can't wait to dive head first into teaching people what I was taught this past weekend. You guys were top notch!
Jonathan

Comment #98 - Posted by: Jonathan Maxwell at February 20, 2012 7:53 AM

26:23
This was killer.

Comment #99 - Posted by: Tito at February 20, 2012 7:57 AM

Strict pulls, everything else as rx'd:

9.20

Oddly, it was the sit-ups that were killer. Residual affects from yesterday's WOD.

Comment #100 - Posted by: Dan the Destroyer at February 20, 2012 8:00 AM

18:10
PR by almost 2 min
situps and pushups were AF PT standard

Comment #101 - Posted by: georgecole3 at February 20, 2012 8:08 AM

Awesome Level 1 Trainer course in SATX! Thanks to Eric and crew!
"Perfect practice makes perfect"!

Comment #102 - Posted by: Xavier at February 20, 2012 8:11 AM

M/27yrs/170lbs

*14:30

Finished 100 Push-Ups in 1:35..good time
Slowed Up on Pull-Ups..did sets of 10, then at 70 went to sets of 3, then 2 and used that rotation till 100
Sit Ups did set of 50, 5 sec break then last 50
Same with squats...All and All Good Work Out..recovered quicker than usual..Love ya CrossFit!!

Comment #103 - Posted by: Eric Robles at February 20, 2012 8:18 AM

M/34/6'3"/203

As Rx'd: 16:34 (PR)

Prev:
16:54(PR)
17:07

Comment #104 - Posted by: Ben S at February 20, 2012 8:18 AM

33:55

no kipping, but 80# assisted pull-ups.
remainder as rx'd.

Comment #105 - Posted by: C.J. at February 20, 2012 8:19 AM

The Level 1 Cert was both humbling and invaluable! Thanks to all the great trainers/instructors for providing excellent instructions and a wonderful learning environment.

Comment #106 - Posted by: Darla S. at February 20, 2012 8:19 AM

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

15:22

Comment #107 - Posted by: Jonathan Offen M/26/5'8"/160 lbs at February 20, 2012 8:20 AM

Thanks to my Level1 trainers at Alamo CrossFit this weekend. Eric, Matt, Cherie and Joe, you guys more than exceeded my expectations and really opened my eyes to the exciting world of CrossFit. Excellent job presenting and demonstrating all the material. You all truely epitomize the meaning of CrossFit and I appreciate the example you set. I look forward to sharing what I learned this weekend and improving the lives of those around me. Good luck with the games and hope to see you all again.

Comment #108 - Posted by: Jared at February 20, 2012 8:24 AM

Rx'd
16:33

Comment #109 - Posted by: Lance at February 20, 2012 8:45 AM

2012-02-20: 19:13@4:49,4:04,5:01,4:17.
2010-07-25: 21:40@8:18,5:01,4:33,3:47.
2009-12-31: 24:52@10:04,6:17,4:16,4:14.
2009-11-16: 23:09
2009-09-26: 24:37 

Comment #110 - Posted by: gs at February 20, 2012 8:52 AM

M/44/6'/189#
28:00
I hate pullups!

Comment #111 - Posted by: mr garison at February 20, 2012 8:54 AM

@ #77
Wow Joel that is an amazing time you are such an inspiration...Even Spealler himself only scores around 10...I am sure we will see you at the games.

Comment #112 - Posted by: Fyrwrks416 at February 20, 2012 8:56 AM

22M/ 170/ 5'11"

13:36

Semper Fi !!!!

Comment #113 - Posted by: Corey at February 20, 2012 9:02 AM

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

20:11

Comment #114 - Posted by: RHJ at February 20, 2012 9:12 AM

Thanks and Congrats to everyone that showed up this weekend for the Level 1 seminar at Virtuosity. It was a pleasure to host you.

Stay strong!

Comment #115 - Posted by: Keith Wittenstein at February 20, 2012 9:12 AM

Just finally getting back at it, not excited for this one!!!

Comment #116 - Posted by: Danny at February 20, 2012 9:15 AM

Male, 35 years old, 16:58 Rx

Comment #117 - Posted by: Simon Ramirez at February 20, 2012 9:15 AM

Thanks to Chuck, Christmas, Mike, Andy, and Chris for sharing a weekend with us. I felt like I was back in the Army again. Incredible instruction and loads of fun! Also, thanks to the Godfather of CF Atlanta for hosting.

Comment #118 - Posted by: BarefootAndyIL at February 20, 2012 9:20 AM

F/45/6'1"/160
32:40
kipping pull-ups
push-ups all hand release/no knees

Comment #119 - Posted by: FitDocMom at February 20, 2012 9:22 AM

If you are competing the games workout this week shouldn't we cut back a bit to perform well? Ill do half the workout and see.

Comment #120 - Posted by: Jim McHugh at February 20, 2012 9:28 AM

28:02

Comment #121 - Posted by: joshua newman at February 20, 2012 9:30 AM

Thanks to all of the coaches at this weekend's L1 Cert @ Crossfit Virtuosity. It was a fantastic and inspiring weekend. Most of all thanks to James Hobart for teaching me "Prison Defense." Perhaps not the most valuable tool/cue but by far the best one I learned all weekend!

Comment #122 - Posted by: Kevin at February 20, 2012 9:39 AM

53yo male/6'2'/228lbs
Did everything strict, but added a 45lb plate to the squats.
17:18

Comment #123 - Posted by: James Allen at February 20, 2012 9:52 AM

21:43 Rx'd

Comment #124 - Posted by: JK m/28/215/5'10 at February 20, 2012 9:54 AM

M/20/5'10"/176

22:37 Rx

Comment #125 - Posted by: NigelGrizz at February 20, 2012 9:57 AM

22:02 RX'd; unanchored ab-mat sit ups

Comment #126 - Posted by: TRN III at February 20, 2012 10:17 AM

32:08

Comment #127 - Posted by: preacherman at February 20, 2012 10:17 AM

@77

WTB video.

Comment #128 - Posted by: husar at February 20, 2012 10:20 AM

Assisted pull ups
Pushups from the knees

I've been a runner all my life, so all this strength training is definitely new and exciting. This is the first program I've been a part of that doesn't have a goal of bulking up. It works great with my cycling an running.

27:27

Comment #129 - Posted by: Chad at February 20, 2012 10:22 AM

i work out with #122 and did it in 19:18
60 yo male 5'8" 172lbs
sit ups were the killer for me....

Comment #130 - Posted by: Ray Truluck at February 20, 2012 10:24 AM

Level one cert at NorCal = force x distance / time!

Powerhouse dynamo MC Todd, Superstar and friendly giant Jason, Gift from the Heavens Miranda, Energizer bunny Austin, Superman Neal, Hollis the Knower, and the Justice of Nutrition, Justin - are the definitions of virtuosity.

Amazing weekend, tons of insights, incredible CrossFit community.

HUGE thanks to everyone involved in this weekend.

Comment #131 - Posted by: Eric Mathre at February 20, 2012 10:25 AM

20:30
Took the weekend off to get rested,
really sluggish today.
No more 3 day rest sessions

Laura f/49/5'7/145

Comment #132 - Posted by: power-girl at February 20, 2012 10:28 AM

As RX'd 40:36

M/27/5'8"/174

Comment #133 - Posted by: Curtis at February 20, 2012 10:29 AM

20:50 Rx'd

Pushups strict hollow-body chest to deck, but not hand release. Situps unanchored AbMat with soles together.

Comment #134 - Posted by: Bill M. m/47/5'3"/135 at February 20, 2012 10:33 AM

23:11
rxd

pull 7:55
push 6:58
sit 4:35
squat 3:41

Comment #135 - Posted by: Matthew m/31/6'2"/175 at February 20, 2012 10:33 AM

20:59

Comment #136 - Posted by: Magen at February 20, 2012 10:34 AM

23:01.

Comment #137 - Posted by: Jeff A. at February 20, 2012 10:37 AM

crossfit warmup
WOD 27:29
l-sit pullups 10
handstand pushups 20

Comment #138 - Posted by: Karsk (58 M 5'9" 175lbs) at February 20, 2012 10:40 AM

22:53
as rx'd

Comment #139 - Posted by: Dexter at February 20, 2012 10:42 AM

19:30 PR
Dead hang pull ups.

Comment #140 - Posted by: Eick S at February 20, 2012 10:44 AM

Carole
F/53/5'6"/138

20:55, Angie, as Rx'ed

Kevin
M/52/5'11"/174

Made up Friday's workout this morning.

15:58, with 12' rope, and 15# ball

Nice job Laura!

Comment #141 - Posted by: Kevin C.(M/52/5'11"/172) at February 20, 2012 10:45 AM

1/2 Angie

11:56

Comment #142 - Posted by: jd m/51/6'1/180 at February 20, 2012 10:49 AM

M/27/6'2"/210

rx'd 21:24

Comment #143 - Posted by: CoachDake at February 20, 2012 10:52 AM

M/23/5'10"/190

23:09 as rx'd

Comment #144 - Posted by: T. Swihart at February 20, 2012 10:54 AM

m/21/5'8/160

"Angie"

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

Time: 16:10 w/ a 20lb vest

Comment #145 - Posted by: Drewpy at February 20, 2012 10:56 AM

First time for Angie. 21:10 as Rx'd, did 30 chins then fell apart. Could only do 15's for push ups, then diminished to 5's...did 60 sit ups unbroken, as well as air squats. Air squats were done in under 1:10. Will definitely improve this!!!

M/41/5'11"/158lbs

Comment #146 - Posted by: John at February 20, 2012 11:09 AM

"Angie"

24:10

M/41/71"/186

Comment #147 - Posted by: Luke at February 20, 2012 11:12 AM

23:58

Did the squats before sit-ups.

Comment #148 - Posted by: RCL at February 20, 2012 11:15 AM

Thanks Todd, Jason, Justin, Hollis, Austin, Miranda, Maddox, and the helpful coaches at NorCal CrossFit for the amazing Level 1 cert course this past weekend. I have learned many things about being a coach from the different perspectives and personalities of each of you.

-Jesse Phillips

Comment #149 - Posted by: Jesse Phillips at February 20, 2012 11:19 AM

15m34s

Comment #150 - Posted by: Dcestnik at February 20, 2012 11:21 AM

M/28/5'6''/174 22:15

Comment #151 - Posted by: Nick at February 20, 2012 11:26 AM

M/27/6'2"/203---Rx 40:30

Comment #152 - Posted by: Charlie at February 20, 2012 11:43 AM

25:15 as rxed

Comment #153 - Posted by: Doug Sunshine at February 20, 2012 11:43 AM

12:45 as RX'ed.

Comment #154 - Posted by: MW at February 20, 2012 11:58 AM

M/29/5'4"/155
20:07rx/pr

Comment #155 - Posted by: Elisha K at February 20, 2012 12:12 PM

M/25/6'0''/205

18:05 Rx'd

PR by 4 minutes. yeah buddy!

Comment #156 - Posted by: Andrew at February 20, 2012 12:18 PM

A Huge Thank YOU to NorCal Crossfit and the Level 1 Training Staff! What an amazing and life changing experience. To anyone who is thinking about earning their Level 1 Cerificate, stop thinking and just do it! I can't wait to share the knowledge.

Comment #157 - Posted by: Val Shamoon at February 20, 2012 12:21 PM

24:57 as rx'd

Comment #158 - Posted by: Tom 50/5'10/177 at February 20, 2012 12:27 PM

14:10
Tough as always!

m/38/6'1"/195

Comment #159 - Posted by: Rough Robbie at February 20, 2012 12:30 PM

M 42/6'4"/210

21:47 Rxd

Comment #160 - Posted by: LJ at February 20, 2012 12:32 PM

M/45/6'/196
22:00 Rxd

Comment #161 - Posted by: stdbg at February 20, 2012 12:44 PM

M/45/6'/196
22:00 Rxd

Comment #162 - Posted by: stdbg at February 20, 2012 12:46 PM

M/26/5'7/168

26:25 as Rx'd

Tough workout!

Comment #163 - Posted by: Adam at February 20, 2012 12:48 PM

To Todd, Jason, Justin, Hollis, Austin, Miranda, and everyone else THANK YOU!!! I didn't think it was possible to love CrossFit more, but I do. I just loved everyone's passion for the sport and passion to coach all of us. Best of Luck to everyone else that was at the course!

Comment #164 - Posted by: Mike at February 20, 2012 12:54 PM

READY FOR THE GAMES
Adam Kubo
NorCal
Male
Age: 26
Ht: 5'11.5"
Wt: 162 Lbs.

As Rx'd:
11:52

Comment #165 - Posted by: Adam Kubo at February 20, 2012 12:56 PM

Didnt have time to do this at the gym and i dont have a chin-up bar at home, so i did "swinging angie"

100 kettlebell swings 1.5 pood
100 push-ups
100 sit-ups
100 squats

Time: 12:45

Boyah!

Comment #166 - Posted by: Odinson at February 20, 2012 1:11 PM

M/18/5'11, 185
18:54

Comment #167 - Posted by: Griffin at February 20, 2012 1:16 PM

17:50
as RX'd
Pullups started getting tough around 70

M/30/5'6"/180

Comment #168 - Posted by: John Beneduce at February 20, 2012 1:19 PM

Angie
100 pull ups
100 pushups
100 sit ups
100 squats

23:47 20lb vest

24/m/69"/190

Comment #169 - Posted by: Joe at February 20, 2012 1:21 PM

Male/23/165 5'7" 4 years removed from NCAA football (very out of shape)
Today was my first cross fit workout, saw it on espn this weekend and loved it so i had to look into.

I havent done kipping pull ups before so decided to do regular pull ups, and will try to master the kipping another day. I completed 40 first off then needed assistance to complete the following 60, wasent very happy about it but its some kind of start. The rest of the lifts didnt give me much trouble.
Final time 23:32 its a start and looking for big improvements after some time to get into the swing of things.

Comment #170 - Posted by: Austin Wingerson at February 20, 2012 1:34 PM

42/m/185
as rx'd
each 100 completed before moving to next

100 pulls 4:34
100 push 3:31
100 sits 3:20
100 sqts 2:03

13:28 NEW PR!

Comment #171 - Posted by: JackM at February 20, 2012 2:07 PM

13:37 rxd

17 seconds slower than last time, but weighed in 7 lbs heaver.

Comment #172 - Posted by: aermio m/33/5'7"/155 at February 20, 2012 2:15 PM

This was my first Girl WOD, Done in Oct 2010. I PR'd by almost 10min.

31/M/5'9"/175

Rx 15:46

Comment #173 - Posted by: Issac at February 20, 2012 2:18 PM

50/M/180
Sub'd
75's
26:04
Split into 3 sets

Comment #174 - Posted by: IBZIM at February 20, 2012 2:20 PM

Got it done in 12.34 I gassed myself at the end

Comment #175 - Posted by: John p at February 20, 2012 2:30 PM

26:47

This is 0:27 slower than Nov 2009 when I did this last. Pullups and Pushups each took more than 8 minutes. Squats were about 3:30 or so.

Comment #176 - Posted by: Alton 32yo/5'11"/175lbs at February 20, 2012 2:42 PM

18:12

Broken up -- I know, I know.

Keesler AFB

Comment #177 - Posted by: Brandin Coy at February 20, 2012 2:45 PM

Do I lose any credibility if I kip the pull ups?

Comment #178 - Posted by: Eric at February 20, 2012 2:53 PM

sean
30.40

lorie
31.16

Comment #179 - Posted by: sean snyder at February 20, 2012 2:54 PM

m/46/202lbs jumping pull-ups
29:20

Comment #180 - Posted by: Cam Ratcliffe at February 20, 2012 2:59 PM

F/42/5'4"/118
21:54
pull-ups felt awful today
pushups were hard
situps, no problem
flew through the squats

Comment #181 - Posted by: Heather Szabo at February 20, 2012 3:03 PM

M/23/5.10/185
30.39.5
Pull ups took 14:19.1

Comment #182 - Posted by: Scooter at February 20, 2012 3:07 PM

M/24/6'3/185

18:36

Comment #183 - Posted by: Oaks at February 20, 2012 3:13 PM

m/32/5'11/180

19:59

Comment #184 - Posted by: m cowboyd at February 20, 2012 3:17 PM

18.25 as Rx'd. PR by 26 seconds

Finished pull-ups at 6.53
Finished push ups at 12.57
Finished sit-ups at 16.12

Felt about a 7

22/m/5'11"/173

Comment #185 - Posted by: Logan S at February 20, 2012 3:18 PM

Male - 35 Years Old - 6'0", 208 lbs.
Total Time 18 minutes 26 Seconds

Comment #186 - Posted by: Randy Scott at February 20, 2012 3:23 PM

40 pullups. Remainer as prescribed. 32 minutes.

Comment #187 - Posted by: David P. at February 20, 2012 3:24 PM

18:08
Abs sore from Annie yesterday.

Comment #188 - Posted by: Edwards M/15/5'11/172 at February 20, 2012 3:25 PM

As rx'd: 16.01 PR (Games standard push-ups, butterfly abmat sit-ups: 4.29, 5.08, 3.32, 2.52)

100103: 20.55
091116: 18.54
090930: 22.22
(above efforts not full ROM on push-ups)

The Empress: 1/2 Angie: 17.21

Comment #189 - Posted by: I AM THE UPSETTER at February 20, 2012 3:26 PM

21:37

Comment #190 - Posted by: Mavrick at February 20, 2012 3:27 PM

f/28yrs/105lb - 25:00 Rx

pullups sucked today.

Comment #191 - Posted by: christy at February 20, 2012 3:35 PM

6' 7"/ 260 lbs/ 34 yrs
18:05- no kipping, but didn't realize they had to be done in order til I was finished. Next time.

Comment #192 - Posted by: Hellbilly at February 20, 2012 3:40 PM

100 Pull-ups; dead hang
100 Push-ups
100 Sit-ups; unanchored AbMat
0 Squats; Pending total knee replacement in April
19:36
M/54/6’/205

Comment #193 - Posted by: Pete In SunCity at February 20, 2012 3:46 PM

"Angie"
PU: x100
pu: x100
SU: x100
SQ: x100
19:48
PB by 0:28.

Comment #194 - Posted by: Harpo m/44/5'7"/145 at February 20, 2012 3:47 PM

Male/40yrs/150lb/5'6''
Angie - 18:23
Dead hang pull ups

Before: 5x5 Squat Clean - 120lb

After: 3+3+3 Hill Sprints 60m

Comment #195 - Posted by: Nuno Silva at February 20, 2012 3:50 PM

17 yrs
16:37

Comment #196 - Posted by: Diego at February 20, 2012 3:52 PM

15:23 PR

Anchored abmat situps. Avg HR 170, peak 182. Great job Laura, Bill M., Carole and Kevin.

What a fantastic weekend, I happened upon Crossfit San Francisco, driving by Crissy Field Saturday, and then came upon TJ's Gym in Mill Valley, on my drive home today, and got to try their cool pullup bar ladder. Marcus was doing a fantastic job of coaching.

Comment #197 - Posted by: mas 55/M/150 at February 20, 2012 3:57 PM

As rx'd
10:48

Comment #198 - Posted by: Dancer at February 20, 2012 3:58 PM

21:20......workout is rough


Come on Joel let's be real.....sub 8 is hard to believe

Comment #199 - Posted by: Keegan at February 20, 2012 3:59 PM

M/28/170#
As Rx'd, PR (1st time doing "Angie")
Time: 20:07

Comment #200 - Posted by: William at February 20, 2012 4:02 PM

28:37 rx

Comment #201 - Posted by: Ape teach at February 20, 2012 4:02 PM

M/41/5'10"/181

19:31 cant say rx cause I did do some assisted pullups... first time with Angie...damn

Comment #202 - Posted by: sauce at February 20, 2012 4:06 PM

19:27- kipping pull ups, like the video.
did it outside, no shirt with sunglasses. my kind of gym.

Comment #203 - Posted by: Pike at February 20, 2012 4:10 PM

M/34/5'7"/180

rowed 1000m before and after

Wod time Rx'd 22:14 pr

Comment #204 - Posted by: Jason M at February 20, 2012 4:11 PM

rx'd: 18:04. Just didn't have it today. Much needed rest/mobility day tomorrow.

Comment #205 - Posted by: buzz at February 20, 2012 4:11 PM

First time with Crossfit.

M/31/175#

As rx'd
31:25

Comment #206 - Posted by: ES at February 20, 2012 4:12 PM

As rxd
Unanchored abmat situps
22.30

Comment #207 - Posted by: Jonblaze at February 20, 2012 4:13 PM

as rx'd 25:20

31/m/175

Comment #208 - Posted by: hill2jb at February 20, 2012 4:16 PM

26.57 as rxed top 2 bot

Comment #209 - Posted by: Kyle A. at February 20, 2012 4:23 PM

subbed pullups with band assisted pullups

37 minutes

Comment #210 - Posted by: ScooteR at February 20, 2012 4:32 PM

34 minutes as rx'd

Comment #211 - Posted by: AGL at February 20, 2012 4:41 PM

M/35/5'4"/145lbs
As RX'd
13:13

Comment #212 - Posted by: Matt Burritt at February 20, 2012 4:46 PM

First Crossfit Workout

Scaled Angie
50 pull ups (8 legit, 42 jumping)
50 pushups
50 sit-ups
50 squats

14:18

Very motivated to improve. Happy I started

Comment #213 - Posted by: AD at February 20, 2012 4:49 PM

First go around with Angie. As rx'd 17:30. Pushups were tough. Did the sit ups with a towel rolled up - no abmat.

Comment #214 - Posted by: Kurt M/38/190lb. at February 20, 2012 4:50 PM

F/23/125/5'6"
27:43

Bro: m/11
25:37

We both subbed jumping pull-ups.

Comment #215 - Posted by: Mary at February 20, 2012 4:54 PM

Male / 6'4" / 30 / 208 lbs
As prescribed
20:32

Comment #216 - Posted by: Neil at February 20, 2012 4:58 PM

October Angie 45 min DNF
today Angie 21:01 RXed!

Comment #217 - Posted by: brent at February 20, 2012 5:00 PM

To the Level 1 Trainers (Todd, Jason, Justin, Miranda, Hollis, Neal, Austin, and all the other helpers) at NorCal CrossFit: thank you for an amazing and unforgettable weekend. I've been CrossFitting for less than a year but my experience has been life changing and I'm excited to have the tools to change other people's lives. I learned so much from all the trainers and I'm excited to take some new information back to my box. I hope to see you again soon at other seminars. Thank you again for a job well done and a great weekend. - Heather from CrossFit Government Island (USCG) Alameda, CA

Comment #218 - Posted by: Heather at February 20, 2012 5:01 PM

Angie as rx'd
21:23
Pullups and pushups slow for me

Comment #219 - Posted by: sebastian m/43/180/6'2" at February 20, 2012 5:01 PM

12:31 as rx'd

Comment #220 - Posted by: Neil at February 20, 2012 5:12 PM

Angie as rx'd

18:43

Comment #221 - Posted by: J Tag at February 20, 2012 5:14 PM

21:44 - jumping pull ups

I WILL do it in 20:00 next time round

Comment #222 - Posted by: Baggers at February 20, 2012 5:19 PM

M/26/165 GregA-WU

As rx'd - 26:50

Comment #223 - Posted by: Y. Zhou at February 20, 2012 5:23 PM

M/20/5'8"/170

27:05

Comment #224 - Posted by: Neil at February 20, 2012 5:29 PM

28/m/5'11"/188
As rx'd unanchored abmat
20:30(PR)

26 pull-ups unbroken at beginning
100 squats unbroken
Push-ups still bad but better than used to be
Competition definitely helped!

Comment #225 - Posted by: justaman - liberty, sc at February 20, 2012 5:34 PM

Angie:
Sub 2* shoulder surgeries:
Ring pull-ups
Counter push ups
All other RX

45/F/5'7"
25:50

Comment #226 - Posted by: LisaCFSF at February 20, 2012 5:37 PM

M/26/5'8/191#

27:04

First day back since I injured my hammy. Disappointed in the time but happy that I finished with no pain.

Comment #227 - Posted by: Gabe at February 20, 2012 5:42 PM

m/39/6/195
As Rx'd
Seriously lacking energy today. Regular pushups (no release) and sit-ups were anchored.
23:15

f/30/501/145ish
As Rx'd
25:17

Comment #228 - Posted by: Jeremy A. Olive at February 20, 2012 5:45 PM

44:52. I'm the worst at pullups, and cardio. This was a great work out for me. It hit me where I needed to be hit.

Comment #229 - Posted by: Seth m/21/190/5'8 at February 20, 2012 5:49 PM

21/M/6'1"/210
As Rx'd

40:11

Comment #230 - Posted by: Jared Walker at February 20, 2012 5:50 PM

23:29, with my g/f coming in at 23:49!

Comment #231 - Posted by: Anthony Gonzalez at February 20, 2012 5:58 PM

18:44
PR is 18:43

Comment #232 - Posted by: BPemberton at February 20, 2012 6:21 PM

14:01 as rx'd

Comment #233 - Posted by: Aaron (M/26/5'8''/180) at February 20, 2012 6:23 PM

15:05 as rx'd

Comment #234 - Posted by: J.D. at February 20, 2012 6:32 PM

M/24/173

20:31 as rx'd

Comment #235 - Posted by: KAR at February 20, 2012 6:35 PM

5'9" 158 lbs

"Angie"

Had to break it into two rounds because I can't kip the damn pullups on my chin up/dip station at home:

50 pullups (strict, no kip)
50 pushups (regular, no hand release)
50 situps (no ab mat, knees wide)
50 squats

11.10 first round; 14:20 second round - blitzed through the pushups and squats. Surprisingly, the situps were slow going today. Knew the chins were going to be brutal.

Comment #236 - Posted by: CableTec at February 20, 2012 6:37 PM

Had to double up.


Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
235,115,275

Angie Jan 18 17:51
Angie today 16:45 pr wooohooo!!!!

Pull, Push, Sit ups & Squats YTD 5500 lol


Comment #237 - Posted by: PT m 5'7" 39 150 at February 20, 2012 6:45 PM

M/29/168

Pull Ups: 13:28
Push Ups: 5:24
Sit Ups: 4:47
Squats: 2:15
Total: 25:54 as rx'd

Comment #238 - Posted by: Rob at February 20, 2012 6:47 PM

Male/19 years old

17:36

Comment #239 - Posted by: Dave pine at February 20, 2012 7:04 PM

18:45

Compare to:
090926 - 24:49
090419 - 22:29
080822 - 35:00
080301 - 21:20
070606 - 24:31
070402 - 22:51

Comment #240 - Posted by: B. Rhaly at February 20, 2012 7:09 PM

Did half Angie
15:30
8:30 for the 50 pull ups (25 strict pull ups, 25 assisted #5)
7:00 for the rest.

Did un anchored sit ups for the first time in a while ... Definitely slower & harder.

Comment #241 - Posted by: Scott M/48/5'10"/195 at February 20, 2012 7:12 PM

M/38/6'2"/215lbs.
Angie, first time, 17:10

Comment #242 - Posted by: Caleb at February 20, 2012 7:15 PM

26:32. straight pullups.
M/35/5-11/185

Comment #243 - Posted by: JMR at February 20, 2012 7:17 PM

M/20/5'9"/160

17:32

The pull ups took me half the time.

Comment #244 - Posted by: Post at February 20, 2012 7:19 PM

M/20/5'9"/160
17:32
Pulls ups took half the time

Comment #245 - Posted by: Post at February 20, 2012 7:21 PM

15:18 RXd

Comment #246 - Posted by: HOL at February 20, 2012 7:27 PM

18:11 first time doing this one.

Comment #247 - Posted by: Joe L. at February 20, 2012 7:33 PM

M/28/5'4"/175
16:50 rx'd

Comment #248 - Posted by: Andrew at February 20, 2012 7:34 PM

m/40/5'11"/165

20:48 rx

Retired Army 1SG
Fort Campbell

Comment #249 - Posted by: mark nash at February 20, 2012 7:40 PM

23:25

Comment #250 - Posted by: Jason Crocker at February 20, 2012 7:52 PM

Male 15:19

Comment #251 - Posted by: Ben Lane at February 20, 2012 7:54 PM

Joe;

29:20
Had to jump the last 20 pullups. Ouch.

Comment #252 - Posted by: Jill & Joe at February 20, 2012 7:55 PM

First time doing Angie. F/33/150 lbs/5'7"

Broken rds of 50, 29:36 minutes.

Comment #253 - Posted by: crissy at February 20, 2012 8:02 PM

19:34 ... Scaled pull ups to 50 & situps to 50

Comment #254 - Posted by: KHarts87 at February 20, 2012 8:02 PM

19:34 .. 50 situps/pullups

Comment #255 - Posted by: KHarts87 at February 20, 2012 8:03 PM

16:20, did only 75 of each.

Comment #256 - Posted by: ScottMacArthur at February 20, 2012 8:08 PM

18:03 (pr, down from 24:39)

Comment #257 - Posted by: coyo at February 20, 2012 8:22 PM

as rx'd
33 min 55 sec
2nd time doing Angie.

Comment #258 - Posted by: sf1 at February 20, 2012 8:41 PM

Way to go mas... You're still hanging with the younger folks!

M/61/190 - 26:36

F/51/128 - 25:16

Comment #259 - Posted by: Dave and Belinda at February 20, 2012 8:51 PM

This will be my 1st cf workout. In faq's it said to skip warm up stuff you will be doing a lot of in the workout...for this workout should you skip all 4?

Comment #260 - Posted by: Padgett222 at February 20, 2012 8:57 PM

16:55

Comment #261 - Posted by: Stuart at February 20, 2012 9:26 PM

20.44

Comment #262 - Posted by: Peter at February 20, 2012 9:34 PM

As rx'd: 20:31

Comment #263 - Posted by: Joey K M/25/5'6"/170 at February 20, 2012 9:39 PM

M/43/220
AS Rx'd
20:23

Comment #264 - Posted by: bill wilhelms at February 20, 2012 10:26 PM

as rx'd: 17'57 - pr.

Comment #265 - Posted by: ccfeldt at February 21, 2012 12:16 AM

Pull ups 8:04
Push Ups 8:00
Sit Ups 5:04
Squats 3:35

Time = 24:43

Comment #266 - Posted by: DPL at February 21, 2012 12:24 AM

27:00

As Rx'd

Comment #267 - Posted by: Brett (M/23/188cm/77kg) at February 21, 2012 12:30 AM

Marie 33:13 assisted PullUps

Hugo 26:33 as Rx'd (trying to learn butterfly pull ups made it difficult)

Comment #268 - Posted by: hugo at February 21, 2012 12:38 AM

20:10 as RXD *PR*

Comment #269 - Posted by: Robert at February 21, 2012 12:39 AM

35/M/196/5'11"

28:23 as r'd

pull-ups 10-10-5-5-4-4-3, etc...
push-ups 20-15-10-5-5-5-5, etc...
sit-ups 20-15-10-5-5-5-5-5, etc...
squats 15-10-10-10, etc...

Comment #270 - Posted by: Robert at February 21, 2012 3:11 AM

27:03

Comment #271 - Posted by: 513climber at February 21, 2012 3:45 AM

First time having a go at Angie. The Pull-ups killed me this morning. Spent almost half the entire workout on pull-ups! Better next time.

27:41

Comment #272 - Posted by: Daniel Murdock m/39/74"/205# CF start-date 2/10/11 at February 21, 2012 5:11 AM

Rx'd 25:20
The pullups/pushups killed my time. Pretty good work on the situps and squats.

Comment #273 - Posted by: Jacob Hayes at February 21, 2012 5:25 AM

Big thanks to all the coaches at the NorCal CrossFit level 1 cert seminar, I have never had so much fun learning stuff in my life, i went back to work today and started my classes off like usual and started noticing all these little details that everyone was doing wrong, that i never would have noticed before, so i made all my classes into fundamental classes and just focused on technique the whole day! You guys have an amazing way of teaching that made everything i learned be second nature! CrossFit truly has an amazing program, and I'm proud to say I'm officially part of it!

Comment #274 - Posted by: Shea Bigz at February 21, 2012 5:35 AM

24/M/185/5'10

17:07 as rx'd

for pullups, did sets of 12 with 15 sec of rest in between as long as I could and finished the rest accordingly
for pushups did sets of 25 with about 20 sec of rest in between as long as i could
situps were for the most part unbroken, as were the squats which were done at a nice steady pace

Comment #275 - Posted by: Pauly C at February 21, 2012 5:54 AM

M/41/5'11"/205

25 min as Rx

Comment #276 - Posted by: Pjduenas at February 21, 2012 6:22 AM

19:25 mixed and broken sets(15:18 best)

Comment #277 - Posted by: Bells at February 21, 2012 6:34 AM

19:57 pack @ 60, purple band for 32 pull ups then green with poor kipping, 1 foot on ground for pushups, rowers and rx squats

Comment #278 - Posted by: RussA at February 21, 2012 7:50 AM

Level I Cert; CF Virtuosity - Just wanted to say thanks to all the coaches this weekend. You all did an amazing job of teaching the Crossfit methodology and making as all better athletes, trainers, and overall human beings. Joe, Jenn, James, Rob, Chris and Keith, you guys are awesome and inspiring. I only hope to one day be able to train as well as all of you. Thank you for all the new tools. Chris, special thanks for the Fran advice and coaching tips. I hope to see you in a red-shirt on the next round of Level I pics. Epic weekend!

Comment #279 - Posted by: Paddy Mac at February 21, 2012 7:51 AM

24:53

Comment #280 - Posted by: JFA at February 21, 2012 7:53 AM

M/24/5'9"/160

First Angie

19:18 as Rx'd

Comment #281 - Posted by: lwoody at February 21, 2012 8:31 AM

M/30/5'9" 145

As rx'd

14:34

Comment #282 - Posted by: Matty at February 21, 2012 8:36 AM

One word: EPIC!!!

Comment #283 - Posted by: Anthony at February 21, 2012 8:37 AM

Stats from logsitall.com

angie all: 21:49

angie women: 23:18

U19 21:18
20-30 20:58
30-40 22:15
40-50 22:38
50-60 24:12


Full stats, pics and age brackets:
logsitall.com/ranking

-bill patton

Comment #284 - Posted by: bill patton at February 21, 2012 8:50 AM

Crossfit "Angie" Approx 27 minutes
100 pull ups - All dead hang, no kipping.
100 push ups
100 squats
100 situps
1 minute rest and set up.
And then some isolation work- 'cause I was in that kind of mood.
Bicep curl bar: 80x10-10, 90x7-7, 100x5-4-4, 90x5-5-6-6-5

Comment #285 - Posted by: JoeLaz at February 21, 2012 8:55 AM

First time doing angie. Kip on pull ups and had to switch to knees on push ups. :( next time.next time. 24:31

Comment #286 - Posted by: JenE at February 21, 2012 9:02 AM

10:45

PR by 1:38

M/41/179

Comment #287 - Posted by: jayhawkcf at February 21, 2012 9:07 AM

M/19/6´1/196
23min 24s
squat with 110lb

Comment #288 - Posted by: Tommi at February 21, 2012 9:34 AM

Male, 23, 6'2", 205 lbs
23min (flat)

Comment #289 - Posted by: Ryan Hoesley at February 21, 2012 9:41 AM

22 min rx

Comment #290 - Posted by: Rob Hole at February 21, 2012 9:49 AM

34/M/190

as rx'd

24:39

My PR is 22:16 the last time.

Not surprising, I've been eating like crap the past 2 weeks.

Comment #291 - Posted by: john g at February 21, 2012 9:50 AM

16:57. 2:40 off of PR. Sit ups took 3x as long as usual. 100 pullups 3:07.

Comment #292 - Posted by: JDisch at February 21, 2012 9:58 AM

20:35 jumping pullups

Comment #293 - Posted by: Steve at February 21, 2012 10:06 AM

24:49. Decided to get some use out of my rings and subbed ring pushups which slowed my pushups and situps down a bit, but forced me to work on my hollow body position and external rotation of the shoulder more.

Comment #294 - Posted by: Eli Saggy at February 21, 2012 10:17 AM

42 min
Pullups - 25 regular, then one full every 5 reps, kipped the rest.

Comment #295 - Posted by: Israel at February 21, 2012 10:37 AM

Rx'd at 23:10

20/m/6'4"/190#

first time with this one, can't wait to try it again

Comment #296 - Posted by: Taylor at February 21, 2012 11:03 AM

22'48" as Rx

Comment #297 - Posted by: DC at February 21, 2012 11:20 AM

28:30 as Rx'd

Comment #298 - Posted by: Eric B at February 21, 2012 11:22 AM

Correction: 28'48"

Comment #299 - Posted by: DC at February 21, 2012 11:23 AM

20:07
Pull ups took half the time! but I didn't rip!

Comment #300 - Posted by: Allison at February 21, 2012 12:14 PM

20:07 Rx
Not bad for my first crack at her.
Pull ups took half the time, but I didn't rip!

Comment #301 - Posted by: Allison at February 21, 2012 12:15 PM

17:49 w/ hand release strict push-ups and strict Abmat sit-ups
5:26, 6:18, 3:47, 2:14

Comment #302 - Posted by: Jetté 42/M/5'11"/170 at February 21, 2012 12:56 PM

29/M/5'7"/155
20:53
Strict pull ups
First girl WOD done!

Comment #303 - Posted by: Bobby F at February 21, 2012 1:06 PM

M/25/183 pounds.
25:53

Comment #304 - Posted by: Doc Spruell at February 21, 2012 1:30 PM

17:56, 2:24 off PR.... Just not enough in the tank today. 148# btw then, today closer to 155#. Either way I'm smoked

Comment #305 - Posted by: Mad Max at February 21, 2012 1:33 PM

I got the WHOLE workout done in 17min flat. Im 19 and 170lbs.

Comment #306 - Posted by: Alan at February 21, 2012 1:43 PM

29min

Comment #307 - Posted by: Kerber at February 21, 2012 1:45 PM

24:42

Comment #308 - Posted by: jomo m/48/6'/172 at February 21, 2012 1:54 PM

17:55. PR. Nice.

Comment #309 - Posted by: Michael m/49/5'9"/170/MI Survivor at February 21, 2012 1:55 PM

16:54 PR.

Comment #310 - Posted by: B at February 21, 2012 2:01 PM

as rx'd
19:18 :(

Comment #311 - Posted by: Troy at February 21, 2012 2:28 PM

Today is Tuesday and we are having all of our Telluride CrossFit athletes do this WOD. So far we have seen tons of PR's including three women who took nearly 3 minutes off their last time. My PR was more than 2 minutes faster than 8 months ago.

Andrew 15:31 as Rx (PR)
Teresa 17:13 as Rx (PR)
Amanda 20:21 as Rx (PR)
Erika 25:27 as Rx (PR)

Thanks to Elliot from CF HQ for filming us and Pat Sherwood for the great compliment!

Comment #312 - Posted by: Andrew Brachle at February 21, 2012 2:46 PM

75 reps, 15:59. Best time ever by 40 seconds. Probably time to think about going to the full reps.

Comment #313 - Posted by: brett_from_wylie at February 21, 2012 2:52 PM

100 jumping Pull-ups
100 Push-ups
100 Sit-ups (60 ghd, 40 on floor)
100 Squats
24:00
I cheated and broke it up into sets of 20. Its the way I did it last time. Last time was 22:35

Comment #314 - Posted by: slowweak at February 21, 2012 3:33 PM

17:23 rx'd
M/22/5'10"/162

Comment #315 - Posted by: Brent at February 21, 2012 3:38 PM

Nowhere to do pull ups but 92push ups/100/100 in 15:51 for 6th - 205lbs

Comment #316 - Posted by: Bryant ng at February 21, 2012 3:47 PM

22:37

Comment #317 - Posted by: therozfather. 31/M/194 at February 21, 2012 3:49 PM

Heavy kips on the pullups. Broke it into a TON of sets but got all 100.
No anchor sit-ups

13:44

I was feeling it today

Comment #318 - Posted by: Paul Daniel m/28/6'2/195 at February 21, 2012 4:01 PM

M/42/5'8"/169

As Rx'd - 18:45

Comment #319 - Posted by: Jon Craig at February 21, 2012 4:11 PM

M/66/192-1 mile on elliptical and then:"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
31:33

Comment #320 - Posted by: peejay2 at February 21, 2012 5:01 PM

As Rx 16:21

Unanchored sit ups.

M/168#/6'/37yrs

Comment #321 - Posted by: britishfireman at February 21, 2012 5:02 PM

55:19

Comment #322 - Posted by: myles456 at February 21, 2012 5:47 PM

75 reps 13:17

Comment #323 - Posted by: Crossfit Chris at February 21, 2012 6:11 PM

f/46/5'3"/130
28:57
assisted pullups with green band
rest at rx...no knees with pushups!

Comment #324 - Posted by: kelley at February 21, 2012 6:35 PM

M/21/6'2"/182#
14:13

Comment #325 - Posted by: Danny at February 21, 2012 6:51 PM

M/21/6'2"/182
14:13
finished with 100 double-unders... that was a great workout KEEP IT UP!

Comment #326 - Posted by: Danny at February 21, 2012 6:52 PM

M/24/145, 12:14

Broke up into 10 sets of 10.

Unanchored sit ups, strict pull ups up to about 40 then kipping. Rowed 2K to warm up and finished up with 10 muscle ups.

Comment #327 - Posted by: Jaime at February 21, 2012 7:27 PM

23:35

as rxed

Comment #328 - Posted by: Storm at February 21, 2012 8:02 PM

M/22/6'1"/190
15:08 Rx'd

Comment #329 - Posted by: guido at February 21, 2012 8:23 PM

No pullup bar in hotel.
50 squats, 50 pushups, 50 Situps
50 squats, 25 pushups, 25 Situps
25 pushups, 25 Situps
Time: 10:26

Comment #330 - Posted by: Gerry at February 21, 2012 8:27 PM

M/28/6'0'/185 - Telluride Crossfit
RX'D in 26:26, first benchmark workout RX'D since I started in November.

Comment #331 - Posted by: Turner at February 21, 2012 8:33 PM

39:49 as Rx'd

Comment #332 - Posted by: Aaron at February 21, 2012 8:40 PM

32:01 as Rx'd

Have a meaty tear on both hands which slowed me down a lot. I usually don't tear, hands are killing me :)

Comment #333 - Posted by: cooperman at February 21, 2012 9:10 PM

M/39/5'9"/165

As Rx'd.
19:31

Comment #334 - Posted by: Ronen Gottlib at February 22, 2012 12:09 AM

M/31/6'/225

As Rx'd
24:39.27

Comment #335 - Posted by: Donny D at February 22, 2012 3:45 AM

As rx'd

51mins

Damn, 100 pullups in a row took me 25 mins.

M/26/6'/207

Comment #336 - Posted by: Greg at February 22, 2012 5:22 AM

As rx'd

20:10

Comment #337 - Posted by: theron 47/68"/168 at February 22, 2012 5:47 AM

26:31 rxd but vesting a 10kg Jacket.

I Love it!

Comment #338 - Posted by: stefano gasparotto (Steve) at February 22, 2012 6:32 AM

27:50
100 pu 25/11/11/5s & 6s
100 pushup 35 then 10s & 15s
100 decline su 50/10s
100 sq 25s & 15s

Comment #339 - Posted by: Johnh 43/205 at February 22, 2012 8:12 AM

as RX'd- 11:35

Comment #340 - Posted by: Joe at February 22, 2012 9:33 AM

As Rx'd
28:15
Damn!!

Comment #341 - Posted by: Alx Polaco at February 22, 2012 10:08 AM

25:18 from our garage here in Mabank, Tx......great job everyone!

Comment #342 - Posted by: Don A. at February 22, 2012 11:21 AM

22 minutes

Comment #343 - Posted by: jbone1988 at February 22, 2012 12:04 PM

19:22

I have no idea if this is a PR or not. I should look.

Comment #344 - Posted by: NinjaTarzan at February 22, 2012 12:38 PM

50 Pulls
50 Pushups
50 Back Ext.
50 Squats
7:22
Last time was 9:51 After 3 mile run
then
500 M Row

Comment #345 - Posted by: dyaggy at February 22, 2012 12:40 PM

Rx'd
m/35/5'9"/165
42:00
that f%^$$% hurt!

Comment #346 - Posted by: Paige at February 22, 2012 1:12 PM

Did first 50 pullups then spread rest throughout:

27:05

Comment #347 - Posted by: dsm19 M / 33 / 6'0 / 210 at February 22, 2012 2:03 PM

last time I did this, it took 37:17 (in early Aug of 2011) and I didn't even do real pullups (had to do jumping/negatives after 30)

This time: 26:30! PR by over 10 mins!!!

Time breakdown: pullups - 9:30, pushups - 8:30, situps - 5:00, squats - 3:30

Pullups in early aug of last year took me about 16-17 mins; what an improvement! Thanks Crossfit!

Comment #348 - Posted by: Saam at February 22, 2012 4:12 PM

18 yrs old
5'9 - 145
19:58 rx'd

Comment #349 - Posted by: DFOOSE at February 22, 2012 4:46 PM

33/M/5'11"/169
15:28 as rx'd

Comment #350 - Posted by: Parson at February 22, 2012 6:14 PM

The Level 1 at NorCal CrossFit was absolutely incredible! All coaches are knowledgeable, inspirational and just amazing. I would recommend this course to anyone and everyone who is many years into CrossFit or just starting out... You will walk away filled with invaluable information that will change your life if you let it! I cannot say enough about this experience... To Todd, Jason, Justin, Miranda, Hollis, Austin, Neal and all the other coaches - Thanks for taking time to teach me, pushing me so I would push myself and cheering me on till the end!

Comment #351 - Posted by: Christina at February 22, 2012 6:43 PM

37/M/5'08/175
5Min Row Warm up
26:28 5 Sets of 20 pu/pshup/su/sqt
Dead hang pull ups.
5Min Row cool down

Ok, somebody give me the benefits from the Kipping pull ups as opposed to the dead hang pull up. My time sucks compared to others but i did dead hang. I could post a 18 or possibly less if I did the kip. L8R

Comment #352 - Posted by: gpdjmac1 at February 22, 2012 6:51 PM

1/2 Angie

12:36

Next time shoot for 3/4 (if not full.

Comment #353 - Posted by: Sinal M/33/5'9"/230 at February 22, 2012 7:16 PM

100 Pull-ups (assisted)
100 Push-ups
100 Sit-ups
100 Squats
24 minutes.

Comment #354 - Posted by: JT at February 22, 2012 8:52 PM

M/26/5'7"/143

As Rx'd: 13:30

Comment #355 - Posted by: Fidencio R. Hinojosa at February 22, 2012 11:45 PM

P.S. It was my first time with "Angie", and she wasn't gentle at all.

Comment #356 - Posted by: Fidencio R. Hinojosa at February 22, 2012 11:50 PM

25:37 - jumping pullups, pr by 8+ min

Comment #357 - Posted by: Jon Kinder at February 23, 2012 4:26 AM

M/32/5'10"/200
As Rx'd: 24:32

Comment #358 - Posted by: M. Steele at February 23, 2012 4:44 AM

27:42 vs
29:43 at montclair park 7/25/10
22:03 7/8/08
27:40 sit ups slowed me down 4/24/08
25:30 w/ 1 torn callous on pull up 84--3/2/08
25:59 12/11/07
29:17 6/6/07
30:37 1/29/07.
38:57 11/3/05 w/ 46lb assist on pull up machine.

1k run wu 4:55

Comment #359 - Posted by: kevin o at February 23, 2012 6:15 AM

M/190/6'2"/37

20:39 down from previous PB of 21:15

Comment #360 - Posted by: Chad Bakken at February 23, 2012 6:17 AM

M/190/6'2"/37

20:39 down from previous PB of 21:15

Comment #361 - Posted by: Chad Bakken at February 23, 2012 6:20 AM

19:30 rx'd

Comment #362 - Posted by: cm at February 23, 2012 7:29 AM

M/202/6'5"/18

15:20

Comment #363 - Posted by: Max at February 23, 2012 9:00 AM

M/202/6'5/18

15:20

*Netherlands:D

Comment #364 - Posted by: Max at February 23, 2012 9:01 AM

40 reps each
11:07

Comment #365 - Posted by: Jason O'Dell at February 23, 2012 9:24 AM

M/37/178/5'8"- 28:35 as rx'd

~16 min of pullups!
~7 min pushups
~3 min situps
~2 min squats

... Guess I need to know what to fix.

Comment #366 - Posted by: Joel Kam at February 23, 2012 9:31 AM

M/36/195/6'4"

19:10

Subbed push/press for pullups. No bar available.

Comment #367 - Posted by: TimT at February 23, 2012 9:48 AM

24:47

Comment #368 - Posted by: RAD at February 23, 2012 2:22 PM

26:52

Comment #369 - Posted by: GU997/M/42/200#/5'10" at February 23, 2012 2:25 PM

24:35

slower, hands off deck this time

Comment #370 - Posted by: Raph at February 23, 2012 4:13 PM

Did this today, third CrossFit workout ever; passed the level 1 class about two weeks ago (those were my first two workouts).
M/66"/160#/24
25:54.
Weak!

Comment #371 - Posted by: J. Camm at February 23, 2012 5:20 PM

19:09

14:12 pr, don't know what the hell happened!

Comment #372 - Posted by: al deezy at February 23, 2012 6:03 PM

37:13

first time unassisted pulls (kipping). need to get back into decent pullup shape. PR was 33:30, but that was wit assist.

Comment #373 - Posted by: Callum at February 23, 2012 6:19 PM

15:24
wimped out with the easy end of the pack workout and went for 50's instead of 100's
m/34/77kg

Comment #374 - Posted by: Duncan at February 24, 2012 2:38 AM

m/45/165/5'8"

As required at 20:42. If anyone says this is good for my age I will come find you. :)

Comment #375 - Posted by: Vaughn at February 24, 2012 3:43 AM

23:33
100 Band pull-ups
100 Pushups -- had to go to knees for last 30 or so
100 Abmat sit-ups
100 Squats

Pretty tough

Comment #376 - Posted by: Carlo at February 24, 2012 5:30 AM

15 min. flat (hanging pull-ups)

Comment #377 - Posted by: Connor Berg at February 24, 2012 6:38 AM

m/19/160/5'10"
15 min flat. (hanging pull-ups)

Comment #378 - Posted by: Connor Berg at February 24, 2012 6:42 AM

M/ 38/ 134 lbs/ 5'-6"
As Rx: 13:55
I was pretty let down by this score. I did this early in the morning and was really stiff... I rowed 400 m and did a lot of stretching, but still my back was pretty stiff.
You get what you get and you don't get upset....
get at it next time. I thought I'd be in the 12 minute range this time... next time get after it and shave off some more seconds... 12 minutes will come eventually.

Comment #379 - Posted by: anton at February 24, 2012 6:43 AM

33 yom, 190 lbs


16:45 as rx'd

pr is 16:34

Comment #380 - Posted by: Jeff Weltmer at February 24, 2012 7:47 AM

16:45 (PR 15:39)

Comment #381 - Posted by: lucien at February 24, 2012 7:54 AM

16:51

Comment #382 - Posted by: mlt at February 24, 2012 1:41 PM

21:13

Comment #383 - Posted by: chavez at February 24, 2012 2:51 PM

47:43

My first ever crack at crossfit, so happy to just get going. Lots of room for improvement as I had to take the pullups assisted and lots of the pushups on my knees. Situps was ok and squats only took 4 mins.

Comment #384 - Posted by: twi at February 25, 2012 2:26 AM

24:47

Comment #385 - Posted by: Ryan E at February 25, 2012 3:49 AM

23:29 as rx'd
pullups: 25,10,8,7,8,7,5,5,8,7,5,5
pushups: 25,10,8,7,5,5,8,7,5,5,5,5,5
situps unbroken (no abmat, touched floor behind head and between feet)
squats unbroken

Comment #386 - Posted by: James M/29/5'7"/155lbs at February 25, 2012 10:25 AM

M/17/6'0"/170
19:39

Comment #387 - Posted by: Samuel at February 25, 2012 12:25 PM

44/m/176cm/71kg

As rx'd

15:50 (last time 13:55 PR)

Pull-ups and push-ups fast in little over 9 minutes. Anchored abmat sit-ups, slow. Broken squats, used to do those unbroken.

Still recovering from the flue last week. Done on 20120225.

Comment #388 - Posted by: Memuc at February 26, 2012 11:52 AM

m/43/5'6"/150

18:10

Comment #389 - Posted by: duane at February 26, 2012 12:33 PM

17:04
Very slow on the squats. I'm still getting my legs back from my long vacation. Did 40 pull ups unbroken, so that was not bad.

Comment #390 - Posted by: Mik at February 27, 2012 2:44 AM

RXd with ring pullups (sucked...)31:05
M/39/5'10"/220

FOB Connolly AF

Comment #391 - Posted by: 1SG at February 27, 2012 3:10 AM

RXd with ring pullups (sucked...)31:05
M/39/5'10"/220

FOB Connolly AF

Comment #392 - Posted by: 1SG at February 27, 2012 3:11 AM

21:17 rx'd

Comment #393 - Posted by: B-Mo at February 27, 2012 1:50 PM

28:05 as Rx'd
Pull ups took just under 11 min
didn't track interval times on the rest.

Comment #394 - Posted by: Brian R M / 49 / 6'2" / 188 at February 27, 2012 2:48 PM

Male / 35 years / 200 lb
100 push ups
100 crunches
100 pull ups
100 squat

10 minutes

Comment #395 - Posted by: Teo at February 27, 2012 3:04 PM

21:56 rx

Comment #396 - Posted by: gb 44/m/71"/185# at February 27, 2012 5:13 PM

17:30

Comment #397 - Posted by: Joseph Quintana at February 27, 2012 5:43 PM

15:53

Comment #398 - Posted by: Pacers at February 28, 2012 10:19 AM

15:53

Comment #399 - Posted by: Pacers at February 28, 2012 10:21 AM

20:45 Rx and PR by 3 min!

Comment #400 - Posted by: Jessica G 25/F/64"/120 lbs at February 28, 2012 2:39 PM

Missed.
Previous PR = 19:18

"Mrs. Wobbly"
As Rx'd.
35:29
Previous PR = 21:24

Comment #401 - Posted by: Miyagi m/31/177.0# at February 28, 2012 8:07 PM

13:40 Rx'd

* 65 consecutive pull ups

Comment #402 - Posted by: MarcusG 30 5'9" 160# at February 29, 2012 4:35 PM

21:45

pull-ups band assisted

Comment #403 - Posted by: Bre F/26/5'9" at March 1, 2012 1:38 AM

20:45

band assisted pull ups

Comment #404 - Posted by: Bre F/26/5'9" at March 1, 2012 1:39 AM

Strict Pull-Ups, otherwise as Rx'd: 18:45

Comment #405 - Posted by: Dennis M/28/6'0/195 at March 1, 2012 1:41 AM

32 min, same as last time (Aug 2010). Broken along almost the same lines. Push ups were the weakest link - need to work these and dips more into warm up to improve I think. Pretty much spemt after this wod.

Comment #406 - Posted by: clark at March 1, 2012 12:14 PM

21:45

Comment #407 - Posted by: nsb at March 1, 2012 2:27 PM

40 y/o m 5' 8" 175#

22:43

Comment #408 - Posted by: slap at March 2, 2012 3:17 AM

Previous
26:27

Tonight
19:44

Split it up did it at the JC

Comment #409 - Posted by: Cleveland at March 2, 2012 8:47 AM

15:18 Rx'd, PR

Comment #410 - Posted by: Chris B. at March 2, 2012 9:10 AM

20:00

Comment #411 - Posted by: MikeyPaul/m/30/170/5'8" at March 3, 2012 10:22 AM

12th wk
6ft male 237
28:50

Comment #412 - Posted by: billy at March 3, 2012 10:53 AM

m/38/5'9/182
CFWU-2. HSPU 2nd. Superman. Burgener. Row 500m.
15:17-PR
PU - Got 33, then 4's, 5's, 6's. Get good swing on each initial rep to get head through, keeps shoulder joint from hurting.
Pushups-27, then very sporadic - anywhere from 2-5. Get faster drop to take advantage of muscle elasticity.
Situps OK. Stop a few times to adjust makeshift abmat. Good job pushing toward end.
Squats not bad. Good job w/hips back. Pretty steady. A few pauses.
Tried to mentally focus on pushing on squats. Prob helped to get the time I did.
7/25/10: 15:21
12/31/09: 17:03
11/16: 17:55
9/26: 17:54
4/19: 20:07
See 12/31/09 for further history.

Comment #413 - Posted by: jrm at March 3, 2012 8:09 PM

51m/5'7"/150#

10 rnds/10 reps/26:00

pull ups/push ups/situps/60k deadlifts/20k OHSqt

Comment #414 - Posted by: ed eybel at March 3, 2012 9:53 PM

17:50
13yo male
140# 5'10"

Comment #415 - Posted by: John/Jack Dougherty at March 4, 2012 11:03 AM

30.22 rxd


29.27. only 71 PUs but honest ones.

April 09 - 28.32 with about 10 on the pull ups which were feet on the ground. So probably some progress vs. last time:

36.39 Pull Ups: 14.30 - 50 straight, then 30x50#assist then 20 with 70# assist; Pushups: 9.45; Situps: 7.11; Squats: 4.53

Comment #416 - Posted by: JonNYC - xfit since 6/08 at March 4, 2012 2:51 PM

13:59(pr)

Comment #417 - Posted by: Kevin: M/190/6'/40 at March 5, 2012 2:00 PM

15:28

Comment #418 - Posted by: Stuart at March 5, 2012 5:34 PM

15:28

Comment #419 - Posted by: Stuart at March 5, 2012 5:36 PM

03/06/2012

21:25

Comment #420 - Posted by: TommyKrackCorn at March 6, 2012 12:08 PM

.75 Angie

16:49

Comment #421 - Posted by: squirrel at March 6, 2012 1:42 PM

Warm up
Pull up 3x5
Dip 3x5
Squat 3x5
Push up 3x5
Time - 16.04.75

Comment #422 - Posted by: AB at March 7, 2012 1:30 PM

I am seriously doubting the times on some of these comments. Unless your form is complete trash, some of these times are impossible.

Comment #423 - Posted by: Ted at March 8, 2012 5:29 AM

51/m/190

Rx'd. 19:27.

Comment #424 - Posted by: denob at March 8, 2012 7:19 AM

f/35/145

50 pull ups w purple band
50 push ups
50 sit ups on GHD
50 squats

13:45

Comment #425 - Posted by: sharlene at March 8, 2012 1:17 PM

22:35 rx

Comment #426 - Posted by: tum1 at March 9, 2012 9:31 AM

20:27 PB 06.04.12

34:10 25.08.10

Comment #427 - Posted by: zenoperegrinus at April 6, 2012 6:36 AM

April 19, 2012 in Korea

15:41

Comment #428 - Posted by: Stuart at April 18, 2012 11:02 PM

CFWUx1
21:07 (-1:20)

Mitch: 33:o6

Comment #429 - Posted by: Doug at July 26, 2012 11:15 AM

That should have been +1:20 (slower than last time) :(.

Comment #430 - Posted by: Doug at July 26, 2012 11:39 AM

Did again at CF Rehobeth - straight thru:

25:20

Comment #431 - Posted by: dsm19 M / 33 / 6'0 / 210 at August 8, 2012 11:29 AM

Did again at CF Rehobeth - straight thru:

25:20

Comment #432 - Posted by: dsm19 M / 33 / 6'0 / 210 at August 8, 2012 11:33 AM

Male 199 pounds / 34 years
24 m

Portugal
Cascais

Comment #433 - Posted by: fanfas at September 18, 2012 11:15 AM

m/39/180#

20:16rx

Comment #434 - Posted by: hayes at September 18, 2012 11:44 AM

23:13 pr
8,15,20:30,23:13

Comment #435 - Posted by: cort at September 18, 2012 1:28 PM

M/23/5'11"/170

11:58 rx + 2000 m row 8:58

Corpsman up!!!

Comment #436 - Posted by: Seth at September 18, 2012 3:37 PM

16:18 rx

BW: 228 lbs Height 5:11

Carabao

Comment #437 - Posted by: Fitz at September 18, 2012 9:29 PM

17:54 Rx'd

Comment #438 - Posted by: Peter Nemr M/31/65.5"/167 at September 20, 2012 12:01 AM

As RX'd:
16:48

Comment #439 - Posted by: Randy W at September 25, 2012 5:24 PM

Butterfly ab mat situps. 31:10 rx'd.

Comment #440 - Posted by: J.Wood at October 21, 2012 1:02 AM
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