September 18, 2012
Post time to comments.
Compare to 120220.
Luke Thormann, Austin TX.
"CrossFit Games Behind the Scenes: Friday, Part 3" free CrossFit Journal video [wmv] [mov] [HD mov]
WOD Demo with CrossFit Generation - video [wmv] [mov] [HD mov]
Posted by Pukie at September 18, 2012 5:00 PM
Extended footage - video [wmv] [mov]
I have a question on the angle of the feet as shown. Are they pointed too far out? Do you lose or gain anything by having your feet pointed out rather than more straightforward?
My opinion is that they are pointed too far outward. He's got his pointing more toward the "10 & 2" positions instead of the standard "11 & 1" positions. I know that some athletes point their feet slightly more outward to compensate for poor hip flexibility. If they lack the flexibility to push their knees outward by way of opening their hips, they may turn the toes out to essentially guide the knees open. I believe this position would have an impact on overall balance and weight placement in the foot, which could then prevent the athlete from recruiting the full strength potential of the legs & glutes.
Love the LazyBoy next to the rack. Too funny!
I did this workout ealier today (creepy). But with HR pushups. I'm such a try hard.
Pr'd this Friday! 20:29 sit ups + squats unbroken, pull ups + push ups- not so much.
I prefer the feet angled out (up to 30 degrees out). It allows for the femur to avoid bumping into the hip pointer. This makes it easier to hit depth and maintain lumber curve at the bottom of the squat. Also, it allows for greater use of groin muscles in the squat movement.
He'd get a lot more out of those chains if he attached them to the bar with a much lighter lead chain or rope and doubled them up at the bottom. As it is he is probably getting about 10 lbs of accomodating resistance. The rest that is just hanging there is pretty much like straight weight on the bar.
How much weight do you usually put on the squat rack? What is the RX'ed?
Looks like he's following one of the Westside principles of squatting with chains: Attach the chain so that approximately 3 links are on the ground/floor when the bar is in the "racked" position. When you reach the bottom position of the squat all of the chain should not be laying flat on the ground - approximately half of it should still be hanging from the bar. He should be using a certain percentage of his 1RM then using the chains as accommodating resistance (As I'm sure he is). In any event....this is a bad-ass picture and he's not sitting on his effin couch.....
@#7, nancy. Unless a weight is specified, they are body weight squats.
There is no way I could do 100 pull ups I would be there till next Saturday..but the rest is simple enough very fatiguing though.
Hi Angie, the workout:Tuesday 120918
How are each of these excerises done, the Pull-ups 5x20, Push-ups 2x50 and so on?
I am new to Crossfit and would love to learn more before I injure myself.
Feet beyond 20deg in oly lifting gets dicey as it reduces the torque generated by external rotation of the femur. It's very subtle, however notice his left foot is turned out more resulting in it rolling inward collapsing the arch. One of my favorite body weight wods!
Why the weight belt for support? Doesn't that defeat the "core to extremity" concept?
Kick ass garage gym!!! Take a look at footage or photos of world class lifters and foot position. It varies as much as us average joes. Hard to say but too angled out or in is not good. I know, didn't help at all did it?
I hear ya, no weight belt for me 90% of the time. However, for those times when you want to ge really heavy, and the weak point being the lumbar spine, by all means, wrap the knees, and wear a weight belt.
Welcome to the sport of fitness. You are wise to exercise "caution" as apposed to insanity. CrossFit rewards the smart athlete, and punishes the ignorant and shortsighted meat head. Check out: http://www.crossfitbrandx.com/index.php/forums/viewforum/16/
-They brake the WOD down to bite size pieces for the uninitiated and curious.
Break them up however works best for you. The idea is to complete these moves as fast as possible. If you can complete 100 Push-ups without a break, then do it. If you need to break it up 20x5 or 50x2, then do it. Good luck and work hard.
Just make sure you do your 100 pull ups before you move on to push ups, your 100 push ups before you move on to sit ups, and so on. This is NOT a workout where you partition into 10 rounds of 10 pull ups, 10 push ups, 10 sit ups, and 10 squats
How much weight on the squats
I am new to CF, in pretty good shape, but I am female and can't do more than 2 or 3 pull-ups at a time (yet). I prefer not to be doing this workout for 5 hours straight because I need to break every time on pull-ups. I am familiar with the scaled versions but can anyone offer any advice on how to scale the workout for this? Lat pull downs maybe with 60% body weight (100 pounds in my case)? Thanks!
Just a little curiosity of mine...Why are they using a cone instead of the deck to gauge proper depth on push ups? It seems to me like they're just trying to get out of the last 2 inches of depth. I'm not hating on anybody, but what ever happened to chest-to-deck, full ROM push ups?
My gym is called ATHELITE Sports Training Academy in Augusta Ga. I played pro football for 8 yrs past college and now offer performance training. We will be a CrossFit gym by December.
Ive enjoyed the workouts. Completed the 185 lb clean and jerk for 30 in min even today. Can't wait to do Angie tomorrow! My goal is under 14 min!
Alright last time I did this workout I puked. Can't wait. Love CF hopefully it will help with my future OHP Academy.
14:29 In the Okinawa heat.... Not near enough water in me today but pushed trough. I puked right there with you Josh.
@ #29. Oklahoma Highway Patrol? I'm OHP. Good luck getting into the academy. Keep doing the WOD's the academy is incorporating alot of CF to the physical training. And whatever you do in the academy...don't quit.
Did all strict pull-ups with varying hand grips due to low bar and wobbly platform. Pullups took about 19 minutes alone. Suck!
I'll try it, but I prefer strict pull ups, so it would be really hard :)
did this one last friday at CrossFit Roar in australia! Freaky that is poped up on the main sight! 19:19 RXD Pretty slow but hopefully I demolish that time next time I do it!
@L2MOM, Have a look at the Crossfit journal for scaled excercises.
A good scale for the pullups is a jumping pullup off a box, just remember to work on the kipping motion and eventually you will get the motion and build the necessary strength. Ring pullups is another great scaling tool.
Avoid using machines over incorporating the natural movements of your body :).
2/20/12 - 18:02
Today - 15:00!
100 pullups, 100 pushups, 100 sit ups (butterfly), 100 squats.
You took me 19:51 to get over you, please note I will come harder next time.
How on earth do you get these times guys?! I'm pretty fit - and I mean - really, I'm one of the fittest guys in the gym I go to - but 100 pull-ups, seriously? That alone will take me probably close to 10 min?! HELP!
as Tesla would say.."gettin' better everyday"
thanks to CrossFit.
19:45... pullups took 10 minutes alone
100 unanchored sit-ups
Scaled to 50 pups and 75 on the rest.
Where is the leader chain? Only 20% of the chain can hit the ground. Doesn't this defeat the purpose of accommodating resistance?
16:45 Rx and 40 years old. First 40 pull ups unbroken. Best shape of my life.
21:36 - HOD push ups, butterfly abmat sit ups
pull ups kicked my butt
as rx'd with mixed and broken sets and hand release pushups
19 something last and 15:19 best
previous time from 2/20/2012 - 14:46
32:18 as Rx'd.
First time I have been able to do this one as prescribed. Half of my time was spent on pull-ups, boy do they kill the hands.
Mastering my kip for pullups is a necessity.. Can't string many together right now :/
14:56 as Rx'd (missed PR by 30 seconds)
M/ 38/ 134 lbs/ 5'-6"
I did a different WOD super early this morning.
I did 10 rounds of:
10 KB swings (1.5 pood)
10 toes to rings
13:25 ( my goal was sub 10 minutes... got some work to do) - I'm pretts sure that I did 11 ROUNDS... AND THIS WAS IN THE RAIN SUPER EARLY. ALL KB Swings were unbroken. I was breaking up the T2Rings from round 4 on.. usually I would do 7 of 8 then finish off. My grip was getting taxed, and the rain wasn't helping.
This was the most taxing on my grip.
GREAT WOD... grip got killed.
I did almost no stretching after the WOD... I just did 2 really slow and long skin the cats with a couple back and forths for each time... just to stretch out and feel less tight.
@41 it's not that hat to 100 pull ups utilizing a Kiping pull up method... Usually I prefer strict pull ups but for big numbers like 100 a kip or too will be best. Just remember the standar if arms fully extended an chin above the bar.
22:01 about 10min less then last time, it could be shorter but my wife call in the middle of the 100 pull ups, n I didn't stop the timer, either way, it was still good time, I'll take it...
Got a question about the sit-ups, is the abmat being used backwards? The only actual Cfit Gym that i have been to used it with the steep side at the butt and the other end pointed away. I recently bought an abmat and that is the way that I have been using it. Clarification would be appreciated.
100 Pull-ups 11:50 (pr)
100 Push-ups 9:24
100 Sit-ups 5:18
100 Squats 3:12
Sit-ups were surprisingly difficult.
@ #31 Yes sir the Oklahoma Highway Patrol. I just made it to the background investigation. Tahnks for the words. I've been adding a thirty min run on the rest days to extend my running endurance. I've been in the Army so I have an ok idea of what it will be like. Thanks again.
15:20 RX -beat previous time by 2:18
100 Pullups with Purple Band
Rest is Rx'd
40 Assisted Pull-Ups
Rest as Rx'd
18:33 As Rx'd. First time I've ever done this one, and I must say it was quite enjoyable!
Assisted pull-ups with fattest band. Still dreaming of butterfly kips. Leaned on 20 inch box to do pull-ups. Normal butterfly sit-ups and air squats.
14:22 as Rx'd. Hate Angie
Femur should track parallel to feet. Needs to jack his knees out more or turn feet toward 11 and 1. Either way, common error is knees track inside feet, hence the need to stress pushing knees out decidedly.
37/m/186 23:02.... What an amazing work out!!! This rocks!!
11:41 as rx'd. First set of pullups got 65. We followed Angie up with heavy front squats after some laying around on the ground.
as Rxd 23:20
PU 9:42, Push ups 6:45 Sit ups 3:54, squats 2:59
Wow! 100 pullups just shredded my hands. Is there a way to tape for pullups to prevent tearing? I tore both hands below my pinky finger. Great workout anyway!
How does everyone feel about using dumbbells as an anchor for sit ups? Personally I say what for it's kind of an advantage...
100 one arm rows (1 pood kettlebell 50-50)
finally got sub 14. It only took me 4 yrs to do it. haha
24:18....Forearms were blowing!! Not got the hang of the kipping yet.
Can you break the exercises down into sets, or do you have to complete each 100 reps in order??
Thanks #94! I will try that next time. For now I have a couple big ugly holes on my hands that make the required constant use of waterless hand cleaner at the hospital a real joy. :o)
12:55 rxd - 25 second pr.
50 bench dips
23 y/o M 170# 5'10
First time with "Angie"
24:04 Pretty happy with that right now.
first time ever doing 100 pull-ups in one training session! now i know what it's like to push your body and finish when you really wanna quit!
tough one, but now i have my measuring stick
"Helen", details there.
10:59 with 1 Pood. PR at this weight by 1:41.
Been crossfitting for about 7 months now and this is my 2nd Angie!
1st time i couldnt do 5 pullups unbroken and could only manage about 40 and that took forever. I think I did 60 each of pullups, situps, and squats and my total time was about 35 mins. And of all those reps who knows how many where actually good reps. I was a cheat repper lol.
Today I did all 400 reps in 21:17. No cheat reps and I also did hand release pushups just to make it more fun. This crossfit stuff is crazy but works and I say to all those that are just starting out and not doing what the guys and gals in the demo do to just keep going everyday and give what you can. It will come and you will look back and laugh at all the times you wanted to curse this blasted site ;)
19:37 as Rx'd...and for some reason, those were the hardest set of 100 situps I've ever done lol
RX'ed PR Time 15:20
Hand Release PU were the toughest in the movement set.
1st WOD per se from Crossfit.com
1st Angie - scaled down. 50 rep of each.
Like Brien - this was absolutely horendous.
Pullups: Did 10x5 Decided on doing jumping-pull ups, and even here I couldn't nearly manage. Did this 5 reps at a time.
Pushups: Did it 5x10. Pushups could also have been better form, as I put my knees to the ground on the final 2-3 rep after each 'set'.
Situps went okay, as well as squats.
Time: 24:28. Shit.
However, as a student with fuck all equipment, I managed to do this in the local playground.
I didn't find that you had to do each movement the move on (I looked too) so i did them mixed up but still a killer workout. Pull-ups minimal gravitron assist
15:30 (last time 15:50, before 13:55 PR)
Pull-ups and push-ups fast in 9 minutes. Anchored abmat sit-ups.
34:02, w/ assisted pullups
the rest as rx'd
Very disappointing time.
pull up were the killer
First time doing Angie. As Rx'd 36:35
Question: are you supposed to complete each exercise (100 reps) before moving on to the next one. Or can you break it up into say 10 sets of ten for each exercise.
Reading some of the times I think I would have completed this WOD faster had I broke it down into 4x10x10 instead of a straight set of 100.
Suggestions, comments, snotty remarks?
as rxd 17:16. PR by 14 seconds!
Just a suggestion for those whom seem confused...Watch the video demos and also check out the FAQ portion as well as the scaled exc portion on the main page. Everything is there. Also, WOD are done as they are read. It's 100 pull-ups, then you move to 100 push-ups, and so on.
So.....about me.....19:42 as Rx'd. My hands are pretty torn up and tape came off from all the sweat but, excuses aside, I'm a bit disappointed. Killer WOD and I'll do better next time.
24:48, pr is 18:20 when done tabata style. Sucked today
24:20 (jumping pull ups, all else as rx'd)
WOW. That's all that can be said.
35:02 as rx'd
Scaled to 75 reps
Assisted pull ups
BS to 308 x 3
Angie as Rx:
5:31/2:36/4:08/2:32 = 14:49
New to this site and method of working out.
19:45 - Also, I didn't realize I was supposed to do them sequentially. So, I mixed them up. Oh well, better luck next time. But still a great workout!
100 jumping pullups
Sub 100 crunches on ab machine for something different
Time aside for any of these workouts I always leave the gym with sense of accomplishment.
ouch this was more difficult than I thought or remembered.
17:16. Let's do Barbera Tuesday
33 yom, 190 lbs
16:54 new PR from 21:00
24:25 as Rx'd (PR)
Threw up in my mouth at around 80 on the sit ups, finished the squats, went out side and spat it out.
Was worth it, PR'd.
Probably would be easier and faster if I could do kippings.
First Angie ever!!!
35 Rx pull ups, 35 50# assisted, 30 100# assisted
all else Rxed
Broken into 10s
17:48 - PR
Last time was:
Post spine surgery friendly Angie:
100 pullups - no kipping
100 pushups - hands off floor at the bottom of each rep, chest and thighs touching and leaving floor together
100 curlups - one leg held out straight, other leg bent. Back of head touching floor each rep, upper body curled as far as possible with lower back constantly pushed into floor
100 jump lunges - jumping on 2" thick Judo mats each rep, knee lightly touching each rep.
22:20 total time. Curlups had my abs cramping hard. Had to stop several times to stretch out the cramps.
Much harder than the RXd Angie but much easier on my low back.
41:20 I'm new to this but I got through it!
Hey this is my very first Crossfit workout. Is there anyway I can scale this down and not be frowned on?
12:56 Rx - 1st time
Happened to be today's WOD at CFPC in NY
It was awesome and brutal at the same time...I had to lie down for a while before I could drive home.
As rx'd (all sets completed to 100 before moving to next)
Crossfit junkie since June 2004...
NEW PR! 13:23. (old or 13:28)
M \ 54 \170 \ 5'8 as rx'd 12:17 new pr set. feeling better after being back for 1 week, Got some....
I really need to improve my kip, pullups kicked my butt.
22:37 as RX'd situps got me, still have sores from the WOD last week with rope climbs and situps. Getting faster but have to get better at pullups
Todd, north bay , 40/205/6'1
retired army 1SG
23:49 (PR by 3:11)
Alex in Spain
chest to bar pullups, hand release pushups, ab mat situps.
Time - 20:31
Pull-ups followed with push-ups was narly lol!
So I busted out Angie she wasn't very nice to me 19:22. Bu my question is because I am still sorts new to this world. I am a marine and need to run as well will there be endurance workouts or do I just get destroyed everyday by one of the girls. I gues main question is there running involved besides the workout or do I need to add that in. I would like to maintain a 4 mile run in under 30 min. Thanks guys!!!!!
21:18 - Partner Cindy
200 pull-ups, 200 push-ups, 200 sit-ups, 200 squats - 100 reps each per person (1 working at a time)
Didn't have a pull up bar :( so I done 300 pushups, 300 situps, 300 air squats all unbroken. Can't wait to get a pullup bar to do the 100 pullups on.
15:51 as rx'd
Squats killed my time. Everything else went very well.
40 y/o M 229lb 6': 32:11 RX'd
She has always intimidated me. The whole 100 pull ups. I don't think I've done that many in my life combined till CrossFit. I have no way mastered kips yet maybe next month at the cert. First time doing her so I didn't go balls deep but I still pushed hard. Really felt it on the second half of the pull ups & push ups. Just tried to keep a steady rhythm.
13:40 unbroken with kipping pullups
Brent - there are running WODs, and quite a variety at that. But it is fine to supplement these work outs with a bit of you own programming in order to meet your specific goals. Also... Don't be afraid to (occasionally) make up your own WOD.
Angie @ 50%
Check out the crossfit endurance site. With crossfit endurance you typically will have a strength move i.e squat, bench, or clean followed by a daily wod and then a running wod in the evening. Running however is programmed into this sites wods. Occasionally the wod will be run a 5 or 10 k. Or some type of sprint 400 800 m mixed in.
Total Knee Arthroplasty over 5 months ago
100 Push-ups (chest to deck)
100 Sit-ups (unanchored Abmat)
8 minutes faster than previous "Angie"
100 pups 5:04
100 push 4:04
100 sit ups 5:49
100 square 2:21
Crossfit for about a year and a half. First time with Angie. First 50 of each set were fine. 51 - 100 were tough. Did a bunch of T2B yesterday, so sit ups were slow. Butterfly technique for the pups, perhaps 2-3 no reps.
16:39 as RX'ed (My first time doing this WOD)
First 50 pullups jumping, next 50 with 60# assist. Sharing the pullup bar. The rest as rxed.
This is the day after doing 36 strict pullups( 6 rep pyramid ) 100 bench at 135 and 125 kettle bell swing at 50
First month of CF. First time doing one of the girls.
15:20, divided into 5 rds as before. Luke outdoor trk. Jog to/from.
17:00, cut into 5 rds of 20 reps
16:25 as Rx'd GHD partial sit-ups.
for those wanting a heavy lift try 5 100#db 1 arm snatch followed by 100# FC for 50 yards, then 5 lt arm 1 arm snatch then repeat for 15 minutes....did it last night..8 rounds with each arm being a round....Geezus!
9:09 Rx. 3 minute PR from Feb.
as rx 21:15
Not happy with the time, but set a new pr for cleans beforehand at 215.
Damn you Angie, Damn you!
as rx'd 37:40
19:05 as rx'd. At 245 lbs, 100 pullups is a doozie, but the rest went very well.
Pull-ups killed me!
25:00 but I had to cheat with a chair on the pull ups.
12:31 - when I stopped doing pushups (@ 50) I went on to the pull-ups, when I stopped there I went on to situps, and so on. finished on the pullups and situps. Not exactly RX but I was rac ing my crew at the station and that's how they were doing them.
26:27. butterfly situps and pullups slowed me way down ! took 10 minutes on the pullups and prolly nearly 10 minutes on the butterfly situps !
20:29 better than last time!
44:15 (but i did it)
80 pull ups
20 pulls ups
First time posting on site...thought I was in shape. Guess I've got some work to do!
Been exercising for 30 years...crossfit reinvigorated my passion for working out. Love it.
51:02 Good first day of cross fit! 30 min. just to do the pull ups.lol. I like it. Will be better once I have better form on the kipping.
As tough as Angie is, she's better than Barbara.
Mike D (subbed jumping pullups) 13:43
Cute wife Jen (jumping pullups), 50 reps each,
approx 15 min's
Pulls,Push,Back Extentions, Squats
Did in rounds of
20:45 as rxd.
@66 just bought some ab mats from rogue and it came with instructions. it said you can use it either way just find whats comfortable. I actually like it high part towards my butt
4x25 jumping pull ups
knee push ups
anchored sit ups
squats 12" bench
Day 6 of CF
Felt bad. Head wasnt in it. Didn't eat enough the day before. Disappointed with my effort.
average time. Pull ups killed me. Need to work on body weight movements more.
First time trying Angie.
100 Strict Pullups (16:13)
100 Pushups (10:33)
100 Situps (9:30)
100 Squats (5:15)
Really weak on pushups and situps.
Thanks for the help guys will look into all on the endurance part keep pushing Semper Fi
19:26 as RX'd
This was very slow, I've done a lot better in the past but it felt I gave it everything.
First time, Ouch!
Out of shape 38/m/6'3"/215
35:36 as RX'd, except strict pull ups.
First time with the lovely Angie...and I'm pretty sure she didn't like me.
not happy with time, sit ups killed me for some reason
16:02 as rx'd
Not great, but first time doing a workout to Rx.
15'45 as rxd! PR!
40 pullups >> 40 pushups >> 10 pullups >> 10 pushups 10 pullups >> 10 pushups >> 20 situps >> 10 pullups >> 10 pushups >> 20 situps >> 10 pullups >> 10 pushups >> 20 situps >> 10 pullups >> 10 pushups >> 20 situps >> 50 squats >> 10 pullups >> 10 pushups >> 20 situps >> 50 squats
14:27 as rx'd
Love Angie, my hands not so much from the pull up bar!!!
100 pull ups- 50 w green band, 50 jumping pull ups
100 pushups- broken- 25-10-10-10-10-10-10-8-7
100 situps-50 butterfly, 50 standard
100 squats- broken 55-45
Not bad for an old lady
Rx except jumping pullups
23:31 as rx'd
Push ups & pull ups need some work
Did this at the box this morning, got a 14:59 as Rx'd, my PR is 13:30 as Rx'd, the Pull-ups took me longer than last time, but u ripped my hands this time, weak sauce. I'll do better next time for sure!!!
M 28/5'8/155 18:30 as RX'd
100 pullups/jumping pullups on rings: 11:56
100 pushups: 4:20
100 situps: 3:28
100 squats: 3:24
Site pulled my post...it was my 1st time posting. didnt swear, just said how hard wod was and how much i like crossfit. i was pumped now im kind of bummed.
rx'd Angie 44:35
M 30/6'3/205 35:30 as Rx'd
Pull ups were jumping due to can't do a full pull up yet workig on it.
Push ups started on toes and ended up on knees..
Just started doing crossfit back in May- been doing own thing and pulling from the site now and then...started really following it now..still subbing moves and do not have all the euipement like for weight I have a bar and weights only up to 86lbs and needing heavier for sure.
I have a captians chair and have to use the pull up bar on that- would love to do kipping but with the chair I can't...
135 pound bench press
135 pound squats
100 sit ups
32:00 minutes w/40lb weighted vest
M, 6'2" 200lb, 41yrs old
pullups took about 16 minutes, but I'm pretty happy with the result since I started to do crossfit 2 weeks ago.
All push-ups chest to deck.
As Rx'd - 14:53. PR by 2 min.
70 jumping pull ups
50 push ups
100 sit ups
Congrats on the PR Kevin.
55:43, first time - I feel like such a wimp compared to you all!
pull-ups: 25 3:00;
push-ups: 50, 25, 25 3:00;
sit-ups: 50, 25, 25 3:00;
squats 45lb: 50, 50 6:00;
Had to do a "mini" Angie - 50 of everything - no way I can do 100 pull-ups yet.
9:21, then added 1000m of rowing in 4:48.
Abs first, strict pullups: 19:00
This is 3:44 longer than last time (4:11 longer than my pr in Nov 2009). This is so far a consistent pattern with fasting days. I feel fine and not hungry at all, but my workout performance gets way worse.
100 Pull-Ups w/Chair
Total Time: 46:27 - Can only get better!!
100 Pull-ups (band) 8:20
100 Push-ups 8:50
100 Sit-ups 5:50
100 Squats 3:40
Felt like I did a lot better than I actually timed on this. Can def say it's prob better than the last time.
just started CrossFit a week ago. this WOD is awesome. time: 22:34
18:39 (19 Sep '12)
23:23 (20 Feb '12)
3 min DU's/3 min Push Ups
2 min DU's/2 min Push Ups
1 min DU's/1 min Push Ups
120220 - 18:45
090926 - 24:49
090419 - 22:29
080822 - 35:00
080301 - 21:20
070606 - 24:31
070402 - 22:51
M 58/ 5-10/185
as Rx 27:24
100 pullup 8:10
100 situp 5:50
100 squats 5:44
Not quite as fast as the young guns.
Catchup day...Tabata (85# hpc, pp) = 121 total (72 hpc, 49 pp)
then mini-Angie - 25 each of Grav. pullups + 70#, hand-release pushups, situps, squats = 4:16
(pull ups 9:30)
(push ups 7:00)
(sit ups 4:00)
The belt in the picture is unfortunate.
If you feel the need to use a belt, you need to lower the weight and work on form.
Belts are a crutch that lead to poor development of the core.
Also, there were no belts in the Paleolithic Era.
19:57 as rx'd. new PR
Scaled to 75 each. Pulls took 10:55, push 7:31, sit 5:34 & squat 4:37.
18:00 as Rx'd. 5 sec. off my PR. *sigh*
situp in butterfly/indian style
My grip went away and sets of more than 5 pull ups soon followed...
30 min even
Never felt good from warmup on long work day bad diet
15:59.10 - new PR
Split up and performed as 10 x 10
hy, I can do only 9 pull ups at a time. can you tell me the best training to work it up a 20 or 30 ?
15 mins on pull ups. Sit ups tough too.
M/ 38/ 134 lbs/ 5'-6"
As Rx: 14:45 (with almost no warm up)
I wasn't going to workout last night, but I got all fired up (pissed off) from a late night meeting and decided to get out my frustrations on the workout. I haven't worked out upset in a while.
I did this at about 10 pm in a totally dark totally unlit playground nearby. I had to do the pullups on metal rings (monkey bar stuff) I liked having to kind of jump up blind to grab the rings/ bars. I could not even see the stop watch when I pressed it, or see it to turn it off when I was done.... it was DARK.
I jsut did the WOD, went home, then stretched and ate.
I actually felt better after the workout.. kind of let the stress and anger out in a good way.
I don't like to use anger for working out.. stops you from thinking of the movements and keeping good form, but after that first couple sets your back into the regular mode. I was concious of that and only let myself do 20 pullups the first set to not overdo it and go out too fast.
I did the squats a little bit differently than normal. I just did them slow and steady with almost no breaks. I did the first 60 unboken and then did 3 short sets to finish them off. My quads have been seizing up, and when they did I decided to just keep on doing them, but take a second break at the top of each one to let the quads relax then back into the next rep. I wanted to see how the legs would respond.
26:34 alone in my garage gym..... gets done a lot faster when you have friends motivating you to keep going!
Tom: 17:06 Rx
Chris: 18:53 Rx
Then: 4 x 4 weighted pullup (35 lbs)
4 x 5 weighted dips (35 lbs)
40/m 6ft2 185lbs.
29:55 as Rx`d
After doing Crossfit for more than a year it amazes me that i still struggle with pull ups and push ups.Any advice from you Crossfit bad asses.
This was a first for me. I was still sore from the clean and jerk.
Anyway, it went well. I actually thought I couldn't even do it. I'm very proud to have finished even though I did modify a few things.
Pull-ups (jump asst.): 9:20
Push-ups (knees): 11:21
Feeling good. Thanks crossfit!
strict pull ups, Rx'd 24:03
Lots of jumping pushups
More breaks on pull ups to prevent grip blowout. Usually any day when there's 80+ pull ups it's an auto grip blowout for me...
First 25 push ups strict, rest on knees.
Butterfly with abmat sit ups.
Angie always humbles me...
15:12, ab-mat sit-ups, and so-so pull-up form near the end.
Camp Clark, AFG
Weak, 24:30 as rx'd following a 14:15 two mile run. 30/5'7"/170
17:18 RX'd (first time)
The pullups weren't too bad, it was the pushups and situps that got me!
@ #311: For more pushups, I have found that doing hand release on every workout where pushups are prescribed helps develop the movement. If you can do 100 hand release pushups pretty quickly, chest to ground becomes nothing.
Likewise for the pullups. Do only strict pullups for a while to build your strength, but also work on the butterfly kip as your homework. If you have the strength and skill, 100 butterfly pullups will seem pretty easy in a month or two (depending on where you are now, of course).
14:09 as rx'd
Completed as Rx'ed.
Total time = 29:31
"Angie" as rx.
slow by 1:12. Ripped hand and stopped to tape. All kinds of grip by the end of PU.
12:30 half angie vs
29:43 at montclair park 7/25/10
27:40 sit ups slowed me down 4/24/08
25:30 w/ 1 torn callous on pull up 84--3/2/08
38:57 11/3/05 w/ 46lb assist on pull up machine.
1k row wu 3:55
half Angie, first real workout back after 2 months of summer heat.
first "angie" workout
Tonight 26:31 Time before PR was roughly the same 26 minute time
60 single unders
50 single unders
40 single unders
30 single unders
20 single unders
10 single unders
3 rounds for time of:
146m 30lb DB farmer's walk
pullups took forever
Did pull-ups on a tree branch
3/4 Angie. Pull-ups were limiting factor.
Get this under 18 minutes before increasing to full.
angie average times for age brackets from logsitall:
average women: 23:17
pics and more:
strict pull ups as rx'd.
CFWU-2. HSPU 2nd. Superman. Burgener. Row 500m.
Little disapp. PU not bad rep wise. Breaks prob little too long. 33 then around 6-7. Mostly 7. Pushups disapp. What has happened to chest strength? Only 10, then lots of 3's. Situps a little tough. Didn't use good momentum at top to push back down. Legs, esp left one cramped up about 1/2 through squats so that hurt time. Felt like tech was pretty good - rotating feet out - within static foot position at beg of each rep
2/20/12: 15:17-PR Pushups-27, then very sporadic - anywhere from 2-5. Get faster drop to take advantage of muscle elasticity.
Squats not bad. Good job w/hips back. Tried to mentally focus on pushing on squats. Prob helped to get the time I did.
See 12/31/09 for further history.
Subbed lat pull downs (90#) for pull-ups
everything else as rx'd
10/2/12: 35.30 rxd. 14.11 PUs, 12 min push, 4.40 sits, 4.00 squats
3/24/12: 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
Did it at home..
28:20 (mixed sit-ups)
unanchored abmat situps
My time went up from 120918 :(
17:51 PB as rx'd 23.02.13
Missed this one back in sep due to illness
+100 doubleunders for an additional 2:11 foe 16:30 total
Did this again on 3/5/13.
Mitch did what he could in the same time
Total: 9mins 25secs
was on a high for the rest of the day.
I am a novice CF guy
I did 15 regular pullups and need to learn how to kip better
60 pullups on the gravitron
60 situps w/ feet anchored -- Need to work on these
as RX'd in 17:39. last time I had 19:15... worked on my kipping pullups...
Alpha Horsemen Crossfit
No kip pullups
Rx'd 16:48, tougher than I thought it would be.
subbed 50 pull-ups, burpees, and squats