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Sunday, August 18th, 2013 - Angie
Posted: 17 August 2013 05:42 PM   [ Ignore ]
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SUNDAY 130818

“Angie”

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

Post time to comments.

Compare to 120918.

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.

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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

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Posted: 17 August 2013 07:59 PM   [ Ignore ]   [ # 1 ]
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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)

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

M/54/5’11”/190

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Posted: 18 August 2013 02:14 AM   [ Ignore ]   [ # 2 ]
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Backward Filthy Fifty

Warmup (3 rounds of: 10 sit-ups, 10 supermans, 10 air squats, 10 pull-ups, (-57 kg), 10 dips (-57 kg))

WOD
Backward Filthy Fifty
For time:
28 barrier jumps, 35 cm
28 Burpees
4 Dumbbell thrusters, 8 kg
28 Back extensions
28 Push press, 20 kg
28 Sit-ups
Walking Lunge, 28 steps
28 Kettlebell swings, 16 kg
28 Jumping pull-up attempts
28 Box jump, 40 cm box

Time: 27:11

Strange feeling in my left triceps after a few dumbbell thrusters so that’s why I only did four of those.

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 18 August 2013 03:26 AM   [ Ignore ]   [ # 3 ]
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Another chipper

Wu: yes

Skill: snatch, loaded good mornings

WOD:
Complete
35 pull ups
35 box jumps (ca 65 cm, tractor tire)
35 hang snatch 30 kg
35 walking lunges
35 loaded good mornings 30 kg
35 sit ups
1000 meter row
16:51
15 sec spent to get to the rower. Only plan today was to count to 3 when breaking and get on it again. Nothing un-nrooken (box jumps might be called u-b; slow and steady).

MWOD:
K* 12 minutes

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 18 August 2013 03:33 AM   [ Ignore ]   [ # 4 ]
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Warm up: 10 mins hip/leg mobilisation and stretching, 3x (15 GHD back extns, 15 GHD sit ups, 5 HSPU to 9cm, 5 ring dips)

Strength:
Front squat kg: 10x20, 5x40, 5x60, 5x75, 5x77.5, 5x80
Skipped the high rep back squats cos of the metcon squats

Metcon <10:
20 front squat 60kg,
30 box jump 24”,
40 T-bar swings 16kg,
50 wall ball 7.5kg
Time: 7:43

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M/47/80kg

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Posted: 18 August 2013 03:35 AM   [ Ignore ]   [ # 5 ]
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First angie ever, my results were,
40
70
70
70
Time 15.39
Now do I keep the amount of reps and try to beat that time or do I try fit in more reps in, in that time???

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Posted: 18 August 2013 03:56 AM   [ Ignore ]   [ # 6 ]
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Rest Day, My neck and traps are stiff this Morning From Grace, I know better than to tangle with one of her evil sisters when I feel like this wink . Have a Good Day all.    My Wife made some coconut pancakes this morning. The texture is nothing like regular pancakes but it has a very nice taste. I appreciate her humoring me by trying some of the Paleo type recipes. We both liked the Sausage, Egg, Kale ,breakfast bites a couple days ago. Good stuff. grin

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 18 August 2013 04:41 AM   [ Ignore ]   [ # 7 ]
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moll28 - 18 August 2013 03:35 AM

First angie ever, my results were,
40
70
70
70
Time 15.39
Now do I keep the amount of reps and try to beat that time or do I try fit in more reps in, in that time???

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 11:27 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 02:10 PM
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.

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Posted: 18 August 2013 07:15 AM   [ Ignore ]   [ # 8 ]
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@CFN Box

Chipper
77 Double Unders
66 Hand Release Push Ups
55 Sit Ups
44 Kettlebell Swings 53/35
33 Air Squats
22 Box Jumps 24″/20″
11 Burpees

44 pounds KB

Time
11:55

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M/47/5’10”/155

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Posted: 18 August 2013 07:24 AM   [ Ignore ]   [ # 9 ]
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DROMS

SUNDAY 130818

“Angie”

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

Time - 20:57

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45/M/6’ (1.83m)/180# (82kg)
Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

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Posted: 18 August 2013 09:20 AM   [ Ignore ]   [ # 10 ]
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Bike to work, 8 miles mixed trail / road
40:31

Hit a slick spot on a turn on the road and bit the dust! Had to stop 3 times to reinflate tire for the remainder of the ride.


Bench press 5x5
125-135-145-155-165


AMRAP 15:00
10 Russian twists 20# med ball
5 HSPU
10 T2B
15 Double unders (1/2 rounds were DU, other 1/2 was 45 singles)

7 rounds + 5 reps

Quads were locking up on the double unders from the ride in, so switched to singles. Russian twists were 2 count (1 each side = 1 rep).

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 18 August 2013 09:23 AM   [ Ignore ]   [ # 11 ]
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OPG57 - 18 August 2013 03:56 AM

Rest Day, My neck and traps are stiff this Morning From Grace, I know better than to tangle with one of her evil sisters when I feel like this wink . Have a Good Day all.    My Wife made some coconut pancakes this morning. The texture is nothing like regular pancakes but it has a very nice taste. I appreciate her humoring me by trying some of the Paleo type recipes. We both liked the Sausage, Egg, Kale ,breakfast bites a couple days ago. Good stuff. grin

Nice! Did y’all find these recipes online?

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 18 August 2013 09:51 AM   [ Ignore ]   [ # 12 ]
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dannyrod - 18 August 2013 09:23 AM
OPG57 - 18 August 2013 03:56 AM

Rest Day, My neck and traps are stiff this Morning From Grace, I know better than to tangle with one of her evil sisters when I feel like this wink . Have a Good Day all.    My Wife made some coconut pancakes this morning. The texture is nothing like regular pancakes but it has a very nice taste. I appreciate her humoring me by trying some of the Paleo type recipes. We both liked the Sausage, Egg, Kale ,breakfast bites a couple days ago. Good stuff. grin

Nice! Did y’all find these recipes online?

Sure did . The site was Marks daily Apple, Primal Blueprint recipes . Quite a variety of recipes to choose from.

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 18 August 2013 10:04 AM   [ Ignore ]   [ # 13 ]
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Why Stop Here - 18 August 2013 04:41 AM
moll28 - 18 August 2013 03:35 AM

First angie ever, my results were,
40
70
70
70
Time 15.39
Now do I keep the amount of reps and try to beat that time or do I try fit in more reps in, in that time???

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 11:27 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 02:10 PM
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.

So you think I should just start with the buttercup routine even tho I can do 70 reps of the other exercises, just wish my pyllups did suck so much!

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Posted: 18 August 2013 10:37 AM   [ Ignore ]   [ # 14 ]
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1/3 Angie (33 reps each):  12:08

The pull-ups took a full 8 minutes.  Went back and forth between doing 1/3 and 1/2.  The most pull-ups I’ve done in a WOD is 60, and 50 seemed a little too close to being a slog.  Probably made the right choice.

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 18 August 2013 01:05 PM   [ Ignore ]   [ # 15 ]
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WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHD sit-ups, 10 GHD back extensions)

Shoulder mobility

WOD - 130810

Pack/pups
Two rounds for time of:
95 pound Thruster, 30 reps
15 pull-ups (assisted w/ green band)

14:03 (5:33 - split)

$O: 1000m row ... Forgot to get the time… But was around 4 minutes… Not a PR… Just a cool down row…

Thrusters turned into a slogfest, but I had a feeling that was going to happen going into the WOD.

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M/33/6’3”/245lbs CFBD: 3/1/13

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