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Tuesday, September 18th, 2012 - Angie
Posted: 18 September 2012 09:40 AM   [ Ignore ]   [ # 31 ]
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“ANGIE” as Rxed
-100pullups
-100pushups
-100 situps
-100 squats
19:10 P/R wanted sub 19 , ill get it next time ,dam xtra 11 seconds of breathing.

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Male/45 years old / 5’10”/174#. Been crossfitting since august 08.

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Posted: 18 September 2012 09:46 AM   [ Ignore ]   [ # 32 ]
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TexasPatrick - 18 September 2012 09:03 AM
deputy95 - 18 September 2012 09:00 AM

I don’t really do sit ups anymore.  Anyone subbed timed planks?

Why no situps?

I have a balky back and have just stayed away from them for awhile

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Posted: 18 September 2012 09:58 AM   [ Ignore ]   [ # 33 ]
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Tuesday, September 18th, 2012 - Angie


Puppies
For time:
20 Assisted Band Pull ups
20 Push-ups
20 Sit ups w/AbMat
20 Squats

3:32 Should have done 30 cool mad but I’m sure tomorrow’s WOD will more than make up for it…..

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F/47/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 18 September 2012 10:14 AM   [ Ignore ]   [ # 34 ]
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WOD as rx’d

100 pull ups
100 pushups
100 sit ups
100 squats

time: 23:56

Wow was i not ready for this one. I’ve been traveling alot the past two weeks and the gym has been non existent. The pull ups were the biggest issue with my hands hurting so much and thats why i had to break them up into like 7’s and 8’s.

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Posted: 18 September 2012 10:25 AM   [ Ignore ]   [ # 35 ]
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WoD

Angie

63 pull ups (45# offset on gravitron) (16-12-10-10-8-7)
63 push ups (20-20-15-8)
63 sit ups (30-20-13)
63 squats (30-20-13)

18:21

My first “Angie”. I chose 63 because it is halfway between 50 and 75. I went down from 50 to 45 offset on the gravitron which is progress. I stayed at that offset and just kept at it although it was difficult the further I got into it. The push ups hit me pretty good after the pull ups and I thought I would be catching a break with the sit ups but noooooo! Then the squats. I left the gym with the wonderful ache that follows a good workout.

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If you’re going to be a bear… be a Grizzly!

M/44/6’3”/225

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Posted: 18 September 2012 10:30 AM   [ Ignore ]   [ # 36 ]
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Bench Press 5 @ 80%, 2x3 @ 87.5%, 4x1 @ 90%+
38.5kg,41,41,43.5,43.5,43.5,43.5

One Minute On…One Minute Off…for 10 minutes.
25 KB Swings - 1 pood
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.

Scaled from 30 reps and 2 pood, to 25 reps at 1 pood.Last time I did 30 reps at 12kg.

Mobility

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 18 September 2012 10:39 AM   [ Ignore ]   [ # 37 ]
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Strength:
Squat Snatch EMOM 10:00 @ 115

WOD:
3 Rounds

24 KB Snatch (12L/12R) (53)
400 m run
50 Double Unders

Rx’d
9:28

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Posted: 18 September 2012 10:51 AM   [ Ignore ]   [ # 38 ]
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WU: 500m row, DROMs, some tumbling

Deadlift: 120x6, 190x3, 210x3, 220x2, 225x3

FRIDAY 120914

Four rounds for time of:
15 foot Rope climb, 3 ascents
30 Push-ups
30 Sit-ups

Post time to comments.

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Four rounds for time of:
15 foot Rope climb, 1 ascents Lat pulldown machine @125.5lbs, rope handles, 5 reps
20 Push-ups
20 Sit-ups (unanchored, round 1 and 2 - hands on the floor, round 3 & 4 using arms for momentum)

Time: 7:53 (1:32, 1:58, 2:01, 2:20)

Notes: prolly could have gone with 25 reps

$out: stretching, 3x1min wall handstand 1min rest

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M/47/5’10”/160

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Posted: 18 September 2012 10:59 AM   [ Ignore ]   [ # 39 ]
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Warmup
Single-unders, 20 seconds Toe on wall calf stretch (both feet) x 3

Shoulder external rotation work , Hip Opener Stretch (both legs), 7 knees to elbows x 3

sit in bottom squat position, Couch stretch x 3

Hamstring stretch (leg up on bench), 10 air squats, legs crossed bentover hamstring stretchx 3

My warmup is quickly turning into mobility/stretching work with a little bit of cardio just to get the blood flowing. I have naturally tight hips, hams, achilles and pretty much everything else. Truth is I won’t be able really see good progress until I get my mobility improved. The next step is to have a cool down mobility work as well.

Cash-in
CFSB: Dead-lift

135 x 5

185 x 3

215 x 3

WOD

Four rounds for time of:

15 foot Rope climb, (sub’d 15 close grip reverse ring rows)

20 Push-ups

20 Sit-ups

Time 13:50

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M/32/6’2’‘/240#

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 18 September 2012 11:09 AM   [ Ignore ]   [ # 40 ]
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Weighted walking lunges, jump rope

First, the warm-ups:
30 1-pood kb swings
10 1-pood turk get-ups
400 m run

Then,

a pack-ish version:
Five rounds for time of:
10 Walking lunge steps, carrying a 60# barbell in the front rack position
90 single unders
Time: 11:24
Had to scale way down. My lunges stink. Rebuilding phase!

Closed out with a lot of foam rolling.

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Posted: 18 September 2012 11:34 AM   [ Ignore ]   [ # 41 ]
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deputy95 - 18 September 2012 09:46 AM
TexasPatrick - 18 September 2012 09:03 AM
deputy95 - 18 September 2012 09:00 AM

I don’t really do sit ups anymore.  Anyone subbed timed planks?

Why no situps?

I have a balky back and have just stayed away from them for awhile

You could do planks.  How about the other way, i.e., sitting up hurts, does curling up, like knee raises cause any problems?  You could do KTEs (a whole lot less, but you could do them…)

I’m trying to think up subs, but am drawing a blank. Hopefully a trainer will hop on here and suggest something.

TP

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The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

“Really Connor? Really?”—Jeff Martin

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M-47/5’11”/180lbs

There’s a reason they don’t call it “Fight Gone Good”.

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Posted: 18 September 2012 11:42 AM   [ Ignore ]   [ # 42 ]
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Tuesday 120918
“Angie” Pack - For time:
65 Pull-ups
65 Push-ups
65 Sit-ups
75 Squats (got to 75 before I thought to stop)
13:22

CFWU
CoolDown: Hand-release PushUps 4x5, Dips 2x10
D2 W4 = 30 PU

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Posted: 18 September 2012 11:53 AM   [ Ignore ]   [ # 43 ]
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Warm-up
250m C2 row/10 GHD sit-ups/250m C2 row
Various Jami, Kelly, and Marko mobility work

CFSB ME Work Cycle5 week2
DL
[10@135;7@225;3@295;1@345 warm-up]
Attempt 3x5reps@355 (3min rest b/w sets); got 555
5min rest, then…
BS
[7@135;4@185;2@225 warm-up]
Attempt 3x5repsreps@245# (3min rest b/w sets); got 555
Debrief:
DL- 90% of max weight lifted last cycle.  Felt heavy.  Belted at 355
BS- 90% of max weight lifted last cycle.  OK.  All belted.

10min rest, then…

WOD (from BrandX 9/18/2012)
Elizabeth
21-15-9 reps, for time:
Clean 135#
Ring Dips
9/18/2012=7:08 (2:37/2:38/1:53)

57sec PR.
Cleans: 21/9,6/9
Dips: fractured

Previous:
3/20/2012=8:14 (3:26/3:04/1:44) 135# [SICK]
6/14/2010=8:46(3:18/3:13/2:15) 135#
11/19/2009=8:44 (2:20/2:57/3:27)3x15reps, 135#
10/12/2009=8:30 (1:06/1:35/1:50/1:57/2:02)5x9reps, 135#
10/26/2008=8:05 (3:26/2:50/1:47)Hanging Power Clean, 135#
5/6/2008=9:10 (3:57/3:24/1:49)Hanging Power Clean, 135#
4/22/2008=9:51 (4:16/3:37/1:59)Hanging Power Clean, 135#
8/6/2007=9:39 (4:08/3:33/1:58)Hanging Power Clean, 125#
6/13/2007=11:09 (4:34/4:11/2:24)Hanging Power Clean, 125#
4/11/2007=11:02 (4:44/4:03/2:15)Hanging Power Clean, 115#
1/31/2007=13:24 (6:21/4:39/2:23)Hanging Power Clean, 115#

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 18 September 2012 12:07 PM   [ Ignore ]   [ # 44 ]
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Pack

Five rounds for time of:
10 Walking lunge steps, carrying a 65 pound barbell in the front rack position
60 singles

10:45

i can already tell, i’m gonna be hurtin tomorrow, those lunges did their job and them some.

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M/26/5’10”/170 crossfit start date, march 2012

“Once you’ve wrestled, everything else in life is easy.” Dan Gable quote

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Posted: 18 September 2012 12:08 PM   [ Ignore ]   [ # 45 ]
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Pushups/situps

For time:
35 pushups, 35 situps
25 pushups, 25 situps
15 pushups, 15 situps
5 pushups, 5 situps

6:18

cashout:  tuck pullups, snatch to OHS

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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