1 of 8
1
Tuesday, September 18th, 2012 - Angie
Posted: 17 September 2012 05:18 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9933
Joined  2007-01-08

TUESDAY 120918

“Angie”

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

Post time to comments.

Compare to 120220.

WOD Demo with CrossFit Generation

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

 Signature 

Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

Profile
 
 
Posted: 17 September 2012 05:32 PM   [ Ignore ]   [ # 1 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14223
Joined  2004-06-18

Big Dawgs:
As Rx’d
Make every rep ROM perfect
Pack:
Same rules apply for form.
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats
Sit ups should either be Ab Mat or full range anchored sit ups
Puppies and Buttercups:
For time:
20 Pull-ups or 25 Beginner or Assisted Pull ups
20 Push-ups or 30 Box Push ups or 35 Wall Push ups
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability)

 Signature 

All of life’s problems can be solved by heavy deadlifts.

Follow us on Twitter:
@TheBrandXMethod
https://twitter.com/TheBrandXMethod

M/54/5’11”/190

Profile
 
 
Posted: 17 September 2012 06:01 PM   [ Ignore ]   [ # 2 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9933
Joined  2007-01-08

Some of GD’s past comments on Angie that might help you when you’re choosing a scaling.

From http://www.crossfitbrandx.com/index.php/forums/viewreply/153491/

Garddawg - 16 November 2009 08:27 AM

Gumby,
For the beginner CrossFitter “Angie” soon leads to muscular failure, there is little if any metabolic impact, you slow down, even stop because you physically cannot do another rep.  You have to face the fact that your not strong enough.  For the advanced CrossFitter it can be metabolic disaster.  Most advanced CrossFitters will break the pull ups into 2-3 sets, some do them unbroken.  You stop or slow down, because you feel you cannot breathe.  You have to face the fact your not tough enough.


And especially:
From http://www.crossfitbrandx.com/index.php/forums/viewreply/62803/

Garddawg - 26 July 2008 11:10 AM

Just read your “Angie” post.  Here are a couple of thoughts.  Angie is interesting, because it effectively illustrates how CF works as Rx’d.  Generally new people scale the workout or slog their way through it because they are unable muscularly to do the work required.  (This is not a statement about someone’s masculinity or a comment on their character, just an observation on how it is)  When a person reaches muscular failure they have to stop and let their muscles recover, allowing them time to lower their heart rate.  Another common way for newer people to deal with muscular fatigue is to shorten the range of motion on a movement.  In effect a push up no longer goes from chest to floor to full arm extension and abduction.  In essence instead of running a 400 M they run 350 and call it 400.  Both help people deal with muscle fatigue and both lower the power output, also lowering the amount of metabolic impact the work is having.

The first thing that happens with CF is a person gets strong enough to actually do the work.  Then they get strong enough to do the work so that it has a metabolic effect.  Most people go a long time before this occurs because they approach this with ego.  The workout Angie is a metabolic workout.  Our firebreathers do the entire thing with two trainers watching form and ROM in 13:00.  They will start with a set of 50 pull ups.  drop off rest 10 seconds, do 25, drop of rest 10 seconds, do 15, then 10.  then it is on to push ups.  It is a sprint.

Most people approach training for this with ego.  They want to be able to say I did it as Rx’d .  Which means nothing to a longtime CrossFitter.  We want to see what your average power output is.  If I were training you I would not want you to go up in numbers until you had done the puppy workout with great form in half the time.  Once you had done that I would have you cycle through it twice and see if you could get close to your original time but doing twice the work.  Then I would have you double the numbers of the original puppy workout and run you straight through. And so on, slowly building up to Angie as Rx’d as a sprint.

As an aside to answer your original question, what you are experiencing is not unusual.  Exercise, especially heavy multi joint lifting, is a breathing regulator.  I could probably find the reason on line, but from observation I can tell you that almost everyone has this happen.  Interestingly the opposite also occurs.  When you are gasping for breath coming off the bar for the third set of Fran, the best thing you can do is pick up the bar and start the thrusters.

 Signature 

Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

Profile
 
 
Posted: 18 September 2012 01:00 AM   [ Ignore ]   [ # 3 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  279
Joined  2012-09-09

Shoot, i have to go for a cardioversion, i really wanted to do the w.o.d.
Update, it worked well with an hour i am out of the hospital.

 Signature 

M/56y/1.80m/100kg.
If you want to become number one, train like you are number two.

Profile
 
 
Posted: 18 September 2012 02:31 AM   [ Ignore ]   [ # 4 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1344
Joined  2009-12-21

Workout 31.2
Day 2 on travel for work

Warm-up
800m Run
S/D-S Series
RTC Series

WOD
400m Run (treadmill)
21-15-9 of:
Single-arm, DB Snatch, 50#
Burpee
Then,
400m Run (treadmill)

Time: 8:50
Felt good. Smooth and steady throughout. I really hate using a treadmill for runs…takes too long to speed up. 50# was the max DB weight in the hotel gym. Switched arms every rep during the DB snatch.

Then,

Max Plank Hold…2:32

 Signature 

35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

Profile
 
 
Posted: 18 September 2012 02:38 AM   [ Ignore ]   [ # 5 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  563
Joined  2009-07-07

Puppies
For time:
25 Pull-ups (Beginner )
20 Push-ups
20 Sit ups
50 Squats

4:29

Stretching

 Signature 

“If you’re not afraid of your workout you’re not working out hard enough”
NEVER walk away from your bar! NEVER, NEVER, NEVER! - Jeff Martin

Profile
 
 
Posted: 18 September 2012 02:49 AM   [ Ignore ]   [ # 6 ]
Puppy Dawg
Avatar
Rank
Total Posts:  13
Joined  2012-09-05

Packish
50 Pull ups (Beginners)
50 Push ups
50 Sit ups
50 Squats

Time 14:00

 Signature 

F / 37 / 162 cm (5’3”) / 56 kg (123 lb)
Re-born 20130115

Profile
 
 
Posted: 18 September 2012 02:51 AM   [ Ignore ]   [ # 7 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  916
Joined  2009-04-05

Im a couple of days behind.

135# clean and jerk 30 reps

7:57

Still battling illness. Got gassed very early in the woe.

 Signature 

M/33/5’11”/245#

Profile
 
 
Posted: 18 September 2012 03:26 AM   [ Ignore ]   [ # 8 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  326
Joined  2010-10-11

“Angie”

For time:
100 Pull-ups (20-20-15-15-15-5-5-5)
100 Push-ups
100 Sit-ups
100 Squats

In: stretch, 5 min. jump rope

Wod as Rx’d: 17:50

Out: 40 weighted walking lunges (weight= 3 1/2 year old daughter)

 Signature 

M/37/5’7”/161

Profile
 
 
Posted: 18 September 2012 03:38 AM   [ Ignore ]   [ # 9 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1277
Joined  2010-01-30

Sept 18, 2012

Crossfitbrandx strength bias online with Connor Martin


Tuesday: 

Buy In: 
2x
1:00 banded shoulder traction
10 stiff legged dead lifts with a 45# bar
10 box step ups
1:00 couch stretch
1:00 low lunge stretch

1 rep max power snatch

135 10 lb pr

WOD: 

1/4 Angie full range of motion on all try to go with no break
25 pull ups full ROM
25 push ups chest to floor reposition hands
25 sit ups back on ground
25 air squats 90 degrees

Did this Angie 1/4after reading GD’s post several times.  Firebreating is definitely a level to aspire towards.  Pull ups were definitely the hardest with no cheating by jumping to get momentum, did the push ups clear with no break and the situps with a towel folded as a modified abmat.  Squats are no prob.  I may be able to do a 1/3 Angie with broken pull ups and unbroken remainder and might be able to pull off the feat twice.  The limit for me is clearly the pull ups.  Just not at unbroken sets of 25 with full ROM.

J

Cash Out: 
5:00 plank hold 

 Signature 

“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

Profile
 
 
Posted: 18 September 2012 03:56 AM   [ Ignore ]   [ # 10 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1344
Joined  2009-12-21
JohnStJohn - 18 September 2012 03:38 AM

Did this Angie 1/4after reading GD’s post several times.  Firebreating is definitely a level to aspire towards.  Pull ups were definitely the hardest with no cheating by jumping to get momentum, did the push ups clear with no break and the situps with a towel folded as a modified abmat.  Squats are no prob.  I may be able to do a 1/3 Angie with broken pull ups and unbroken remainder and might be able to pull off the feat twice.  The limit for me is clearly the pull ups.  Just not at unbroken sets of 25 with full ROM.

I was thinking about trying something similar too after reading GD’s post.  I am in the same boat…PUs are the limiting factor, followed quickly by push-ups.

 Signature 

35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

Profile
 
 
Posted: 18 September 2012 03:58 AM   [ Ignore ]   [ # 11 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  801
Joined  2009-11-18

Hotel workout

Three rounds of
50 burpees
2 minute rest
3:57 - 4:06 - 4:28
Total: 16:32

Probably did 52 or 53 in the last round. Terrible setting in hotel bedroom.

—-

100 unanchored sit ups: 3:11 PR!
Max unanchored sit ups in 4 minutes: 125 PR!

 Signature 

F/29/5’10/100

Profile
 
 
Posted: 18 September 2012 03:58 AM   [ Ignore ]   [ # 12 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  559
Joined  2010-06-09

WOD 120911

The Seven

Five 7 rounds for time of:
7 Handstand push-ups or progressions
95 pound 39 kg Thruster, 7 reps
7 Knees to elbows
185-205 pound 90 kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 1.5 pood 16 kg
7 Pull-ups

38:48

Misread this WOD and did 7 rounds instead of five. I really wanted to quit at the 5th round but slogged through and did 7. Probably the toughest WOD I have done.

 Signature 

M43/180cm/80kg

Profile
 
 
Posted: 18 September 2012 04:04 AM   [ Ignore ]   [ # 13 ]
Mutt
RankRankRank
Total Posts:  48
Joined  2012-03-10

20 Pull-ups or 25 Beginner or Assisted Pull ups
30 Push-ups
40 Sit ups (do not do crunches)
50 Squats (depending on ability)

Still beginner pull ups. Modified a little because I felt pretty good this morning.

5:46 but wish my pull ups were better.

Profile
 
 
Posted: 18 September 2012 04:13 AM   [ Ignore ]   [ # 14 ]
Hound
RankRankRankRankRank
Total Posts:  91
Joined  2010-02-25

Deadlifts 5-5: 105-95 kg
Militant Press 5-5: 42.5-40 kg

“Angie” - Pack

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

10:14 min

 Signature 

M/35yrs/74kg/184cm

Profile
 
 
Posted: 18 September 2012 04:23 AM   [ Ignore ]   [ # 15 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  807
Joined  2010-07-06

WU:
Running drills
Barbell Skills work

Catalyst training:
Behind the neck jerk x3x5 175#

Push Press x5x4 175#

Jerk Dip Squat x3x5 195#

Mini WOD:
3 rounds
2 min jump rope
15 pullups

 Signature 

M 31/6’0”/209 lbs.

Profile
 
 
   
1 of 8
1