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Monday, November 16th, 2009—Angie
Posted: 16 November 2009 07:52 AM   [ Ignore ]   [ # 46 ]
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11/12/09:
Clean and Jerk: 1-1-1-1-1-1-1
50-60-65-70-75-80-85
First time doing split jerks. I feel like I am limited by how much I can clean. But it was a PR by 10 pounds for the jerk. grin

11/14/09:
Eva:
Pack/puppy:
4 RFT of:
800m run (sub’d eliptical)
20 8kg KB swings
20 pull ups (assisted)

39:42

Looking forward to Angie tonight.

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“I may die tomorrow, but I did it today.” - Me, after first full pack WOD 09/12/09 gulp
F/31/5’8”
CF DOB: Sometime in late July 2009

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Posted: 16 November 2009 07:55 AM   [ Ignore ]   [ # 47 ]
Top Dawg
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091106 Power Snatch, Pushups

AMRAP 15:00
45# Power Snatch
10 pushups
6 + 10 power snatch

I would give myself a C for effort on this one.

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 16 November 2009 07:55 AM   [ Ignore ]   [ # 48 ]
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bah. did it as rx’d but with assisted pullups
pushups and pullups killed me, i can squat and situp much better.

21:41

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Posted: 16 November 2009 07:56 AM   [ Ignore ]   [ # 49 ]
Big Dawg
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11/13/2009

EVA (Scaled):
4 rounds for time
800m Run (8:34 pace)
20 Kettle-ball swings (35lbs)
20 Pullups (Gravitron assisted)

(Time = 34:43)

Awesome workout.  First time ever done EVA.

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45/ M / 5’10” / 200#

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Posted: 16 November 2009 07:57 AM   [ Ignore ]   [ # 50 ]
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Thought I’d have a go at a Pack-ish scaling of this. So…

CFWU: 3 rounds, 10 reps, except no pull-ups, and only 5 dips /round.

WOD - Angie:
(Pack -ish)

50 Pull ups (beginner’s pull-ups I’m afraid) (15 10 5 7 8 5)
50 Push ups (25 10 10 5)
50 Sit ups - anchored feet, using towel as Ab Mat (25 15 10)
50 Squats (30 20)

8:53

Cool down: lots of water splashed on my face!

Am useless at pull-ups (can only do 2 or 3 from dead hang, and not enough floor clearance for kipping), but wanted to push for 50 for the other exercises.

Definitely think I could go faster on the squats, so will really push for that next time, along with doing some proper pull-ups.

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You wake up on a sunny August morning with birds singing, and the air fresh and clear. However, your joints are stiff and you have not woken up in your bedroom as you would have expected…

M/28yrs/175 lbs/6’1”

Started Crossfit: 10.11.09

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Posted: 16 November 2009 08:05 AM   [ Ignore ]   [ # 51 ]
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W/U Samson and superman 3x 15sec

Angie pack
50 Pull ups ( alternated chin up/ pullup every three due to wet bar)
50 push ups
50 sit ups
50 squats

17:47
Pullups took over 10 min

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Posted: 16 November 2009 08:27 AM   [ Ignore ]   [ # 52 ]
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20 pullup assists
20 pushups (full on men’s push-ups—yea!)
20 sit ups
20 squats

4:25 secs.  May be time to graduate to puppy lol, although I was about to puke after this.  Still can’t do pullups on my own though :( (getting close)

Added 5 mins treadmill intervals, 5 mins stairmaster intervals, and 5 mins rowing.

My clothes are fitting a lot looser, but the scales arent moving much.  I know I’m in a lot better shape regardless and getting more fit by the day!

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F/42/5’1

started CF August ‘09

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Posted: 16 November 2009 08:27 AM   [ Ignore ]   [ # 53 ]
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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.

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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: 16 November 2009 08:29 AM   [ Ignore ]   [ # 54 ]
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KatieC - 16 November 2009 08:27 AM

20 pullup assists
20 pushups (full on men’s push-ups—yea!)
20 sit ups
20 squats

4:25 secs.  May be time to graduate to puppy lol, although I was about to puke after this.  Still can’t do pullups on my own though :( (getting close)

Added 5 mins treadmill intervals, 5 mins stairmaster intervals, and 5 mins rowing.

My clothes are fitting a lot looser, but the scales arent moving much.  I know I’m in a lot better shape regardless and getting more fit by the day!

You have to be careful about the scales - muscle weighs more than fat so even though you may be losing fat, you’re increasing muscle, so to a point it’s a trade off. I think the bigger thing to pay attention to is the bodyfat percentage. I’ve been seeing a dietician a few months now and she’s had to drill into my head not to pay attention to the scale. Weigh once a week but pay closer attention to whether I’m losing fat and increasing muscle. Just thought I’d share. Keep up the good work!

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M/28/6’4”/Crossfit B-Day 9/9/09
04/25/2009 - 286.5
05/26/2011 - 229.0

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Posted: 16 November 2009 08:33 AM   [ Ignore ]   [ # 55 ]
Puppy Dawg
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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.

Deffinitely was beasted on this one. Appreciate the advice. It was a great workout though.

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Posted: 16 November 2009 08:38 AM   [ Ignore ]   [ # 56 ]
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I missed posting my Friday WOD:
“Filthy Fifty”

Time:  37:28

This was a better than 5 minute improvement on my previous time.  KTE’s and burpees really slowed me up, but not as badly as last time.  I spent all weekend feeling the effects.

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“Look at a stone cutter hammering away at his rock, perhaps a hundred times without as much as a crack showing in it.  Yet at the hundred-and-first blow it will split in two, and I know it was not the last blow that did it, but all that had gone before.”  ~Jacob A. Riis

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Posted: 16 November 2009 08:41 AM   [ Ignore ]   [ # 57 ]
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Monday 091116
“Angie”
40 Pull-ups
40 Push-ups
40 Sit-ups
40 Squats
10:00 even. PR by 6:36. Next time I will move up to 50. I’m chipping away at this one.

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M/29/6’/183
“It’s all in the hips.”-Chubbs

I really, really, I mean REALLY hate burpees!

After four months of soul serching, I have come to understand that there is no better workout than Crossfit.

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Posted: 16 November 2009 08:47 AM   [ Ignore ]   [ # 58 ]
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Supawood26 - 16 November 2009 08:29 AM
KatieC - 16 November 2009 08:27 AM

20 pullup assists
20 pushups (full on men’s push-ups—yea!)
20 sit ups
20 squats

4:25 secs.  May be time to graduate to puppy lol, although I was about to puke after this.  Still can’t do pullups on my own though :( (getting close)

Added 5 mins treadmill intervals, 5 mins stairmaster intervals, and 5 mins rowing.

My clothes are fitting a lot looser, but the scales arent moving much.  I know I’m in a lot better shape regardless and getting more fit by the day!

You have to be careful about the scales - muscle weighs more than fat so even though you may be losing fat, you’re increasing muscle, so to a point it’s a trade off. I think the bigger thing to pay attention to is the bodyfat percentage. I’ve been seeing a dietician a few months now and she’s had to drill into my head not to pay attention to the scale. Weigh once a week but pay closer attention to whether I’m losing fat and increasing muscle. Just thought I’d share. Keep up the good work!

I agree. I’ve been about the same weight since starting CF, but close fit looser, except around the shoulders, and I’ve gained quite a bit of muscle. I don’t even weigh myself anymore, maybe once a month. I’ve also started The Zone, hopefully I will lose more fat with it. Just stay consistant with the program and you will see the results.

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M/29/6’/183
“It’s all in the hips.”-Chubbs

I really, really, I mean REALLY hate burpees!

After four months of soul serching, I have come to understand that there is no better workout than Crossfit.

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Posted: 16 November 2009 09:07 AM   [ Ignore ]   [ # 59 ]
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Push Jerk, L-Pull-ups
Puppies +
three rounds for time of:
Push-jerk 85 lbs, 10 reps
3 Beginner pull-ups
1 L sit Max
3 Beginner pull-ups
1 L sit Max
3 Beginner pull-ups
1 L sit Max
Result - Unassisted pull-ups for 1st two sets, L sit for about 15 sec. each
Last set 24Lb assisted pull-ups, L sit/tuck 10 - 15 sec
Time = 8:17

Did another set of Push-Jerk for 10
5 sets of Supermans (hold for 10 seconds) & stretch

Saturday
Alternate between
Ring dips, sets of 5
Practice double unders
At own pace

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43, 5’-8”, 185lb, Paleo since June 19th 2010, started at 197lb
Schedule: 3 on, 1 off, 2 on, 1 off

“You’re not lowering the weight, your increasing your power . . . ”—TP

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Posted: 16 November 2009 09:15 AM   [ Ignore ]   [ # 60 ]
Big Dawg
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Fran

Following gd advice, used 75#
Last Fran was 7:15 with 95#
this fran 75#

4:45 pr HUGE difference

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