Wednesday 7/9 WOD "Running with Angie"

[rord]

Post your comments, questions, and time.

Hoo-Yah!!

[sandwich]

I'm curious, on things like this, are kipping pullups called for? Can one substitute dead-hang pullups instead, and what ratio? I thought I heard figures of 3:1 for kipping vs. deadhang, but I'm not sure.

[insealshape]

Are the Squats, No Weight Body Squats???

[scskowron]

I'm curious, on things like this, are kipping pullups called for? Can one substitute dead-hang pullups instead, and what ratio? I thought I heard figures of 3:1 for kipping vs. deadhang, but I'm not sure.

All pullups are kipping unless otherwise noted. Don't substitute deadhang pullups. You're not going to get a better workout that way.

Are the Squats, No Weight Body Squats???

No weight unless specified. It should be hard enough without weight.

[whouton]

i think that 3:1 ratio is pull ups to muscle ups

[scskowron]

i think that 3:1 ratio is pull ups to muscle ups

The 3:1 ratio is bar dips to ring dips and jump ropes to double-unders.
There is no ratio of pullups to muscle ups, unless you combine it with dips.

Ratios of kipping pullups to deadhang pullups vary considerably by the person. I know I can do only like 15% more pullups by kipping, but some people can do 50%-100% more. It all depends on how good your kip is, what type of kip you use, and how good your grip is.

[sonovthegun]

Ahoy, all ye nautical wanna-bes!! I'm back.

Did a bunch of HERO WODs in Siberia and then took about three days off getting life set up here in Santa Fe. Been doing high-rep bench presses, weighted pullups, runs and bike rides when I had a minute or two.

Just got internet set up in my apartment. Real nutbuster for the first SealFit WOD in two-three weeks.

39.41 Which is actually pretty sh!t. I only ran two of the four miles. 7.30 and 7 min respectively. One step at a time, left foot, right foot. Hence "Running BEHIND Angie"........she lapped me a long time ago.

Good to be back.
Hoo-Yah/OO-RAH
How were the CrossFit games GMT?

[hamburger]

I too cut down the run, the multiple sores on my feet decided to open up so I had to cut out the second half of the running.

46:00

HOO-YAH

[gmt-nyc]

Ahoy, all ye nautical wanna-bes!! I'm back...

39.41 Which is actually pretty sh!t. I only ran two of the four miles. 7.30 and 7 min respectively. One step at a time, left foot, right foot. Hence "Running BEHIND Angie"........she lapped me a long time ago.

I literally spit my drink out when I read "Running BEHIND Angie!" I saw 39:41 and said, "wow" then saw "I only ran two of the four miles..." and nearly pissed myself. Dude, my PR for 4 miles is 2 mins off you 2 mile version! HAHAHA. Anyway, welcome back brother!

How were the CrossFit games GMT?
Sadly, work completely blew up my travel plans and then to add injury to insult I suffered a stress fracture of the 2nd metatarsal in my right foot a week and a half before the Games. I tweaked it doing some sprint intervals in my sprinting flats - in hindsight sprinting for a total of 1+ miles in flats is stupid. But then I made it way worse when I did one of the Wed beatdowns that resulted in my running 2 miles on steep long hills. I was pissed to say the least that I got injured, but got way more pissed when I saw the event line-up which I'm sure I could have crushed. I'm having a friend videotape me doing all three WODs in the same day once my doc gives the foot a green light. Until then, just been doing pull-ups, dips, MUs, FKs, sit-ups, KtE, etc. Sucks immensely, as I was peaking at just the right time across the board. But I'll be back in short order, don't you worry. And I'll be back next year to compete and win the Games.

As for today, I did the SEAL Fit + 100 Push-ups (one legged) for time:
150 FKs in 4:38
100 Push-ups in 1:46

[jltiger143]

Yesterday's Crossfit WOD was plain old Angie, for which I subbed "Sprinting with Angie" and included 400M sprints in between sets.

22:52 and I came close to meeting Pukie in front of the gym on the way back from the third sprint.

Today it's a 5k for time after work.

[rstorck27]

Welcome back to the good 'ol US of A sonovthegun!


As rx'd: ~47mins (forgot my running watch w/ stopwatch... Had to use the old school clock)

Last time I did this, I was at 1 hr 2 mins... So I'm pretty happy.

[sonovthegun]

I literally spit my drink out when I read "Running BEHIND Angie!" I saw 39:41 and said, "wow" then saw "I only ran two of the four miles..." and nearly pissed myself. Dude, my PR for 4 miles is 2 mins off you 2 mile version! HAHAHA. Anyway, welcome back brother!


Yeah.........it was pretty ****. I'm still a little cautious with my shins. Haven't run more than two in a row yet, but I'm pretty sure I'm all right.

But seriously, take 6 months NO running plus a 7000 ft elevation increase and you've got a prime recipe for sh!t runs.

But I was dragging on the other stuff too. Better next week.

[jmidd]

Skipped Angie for today, I'll get it tomorrow. I had to swim today, and I didn't have time for both. Made up our own little workout.
10 thrusters@ 65lbs
10 KB Swings @ 45lbs
10 Box Jumps
10 Pushups
We were heading for as many rounds in 20 minutes as we could, but cut it short because of a groin pull. I had 6 rounds in ~11:30.


Swam and practiced the CSS stroke. I have a triathlon in Lake Erie in about 2 1/2 weeks, so I'm thinking it may be a good stroke to use so I don't swim diagonally all over the lake like many people do in non-pool triathlons. This will be my first open water one.

Looking forward to Angie tomorrow.

[da_runner]

I followed Joe's workout today as we wanted to swim.

I could only manage 5 rounds in 13 minutes and it was my muscle in the leg that made me quit.

I'm glad I did because I will be around to fight another day.

BTW was it wrong to do another set of thrusters after Monday's "Fran" or was this from the deadlifts?

I dunno.

Swam for 28-29 minutes the first time in a while
:)

[deadly nedly]

My legs are feelin pretty good today. Not quite done.. but if we hit legs hard again tomorrow I might have to take a rest day on friday so they are mission capable for the run on saturday. Did the no-run version of angie because I have this f-ing splinter in the ball of my foot and I can't get the sucker out! I cowboyed up for the squats because I can stay on my heels but that is not an option for the run :mad:

Hope everyone had a good hump day and gets to celebrate by humping something attractive today, it's good for your neuroendocrine systems and will help yield better gains by decreasing stress levels and cortisol, thusly increasing recovery capacity so you're good to go for tomorrow's WOD.:D

[scskowron]

Did a regular Angie today without the runs because I'm hitting a long run tomorrow.

15:59

Not my best. Finished the pullups in 8:19.

[scskowron]

Did a regular Angie today without the runs because I'm hitting a long run tomorrow.

15:59

Not my best. Finished the pullups in 8:19.

Welcome back sonovthegun!

[pipelinesurfer]

good to see you back sonov!!

no angie for me today, i did one(actually you suggested sonov awhile back) of the benchmarks from crossfit.com

run 1 mile and do 21 BW bench presses in under 10 minutes.

ran the mile, but only had the weights to do either 145 or 155(i weigh 148), i decided to up the ante. completed in 8:41.

got a tough workout tomorrow...

[wcor]

As Rx'd but man did I get beat down today. Note to self , make sure to eat during the day, especially if you have a date with Angie. I hit the wall after the 3rd mile but managed to gut it out. I sometimes forget how important nutrition is.

Time: 57:46


But I did managed to set a new PR. 45 pull-ups none stop.

[sonovthegun]

Thanks for the welcome guys. Good to be back. Good suggestion deadly...if only for the uh......recovery benefits right :)

[sonovthegun]

I got the weirdest workout craving..........I was DYING to do bicep curls!!!!! I mean, what the hell?????

Did 11, 12, 12 reps at 35 lbs each arm.

Did 150 flutters in 3.09

My wife the flutters in 3.55. She was proud and thus insisted I post her time :)

Maybe she'll end up a regular here...that is if she develops the love of vomiting we all share.

[Lockedown20]

Well this was my first WOD attempt. I wanted to try it out to see how I liked it but I cut down the running to 3/4 a mile each time (3 miles overall).

I ended up w/ 37:12. Pullups probably took the longest (besides running) because I found that my form sucks for the kipping pullups (i think thats what they're called?).

Overall, I thought it was a good workout.

[deadly nedly]

I got the weirdest workout craving..........I was DYING to do bicep curls!!!!! I mean, what the hell?????

Did 11, 12, 12 reps at 35 lbs each arm.



hahaha that's great. When I get the biceps craving I do gymnastics stuff, that way I can pretend like it's functional, even though in reality I just want to get girls. But you are married so you have no excuse!

[cpetersnd]

Time: 43:15
Except did the running first, exercises second - had to run to gym to use pullup bar (i gotta get me one at home).... looked like this
Run 1 mile, 100 pullups
Run 1 mile, 100 pushups
etc

Legs felt like JELLO after the row/DLs yesterday (I lag one-day behind because I usually do them in the morning!)...

[jmidd]

Did this on Thursday

as rx'd - 50:59

Last time - 53:12. I'm a little disappointed in the lack of time gains on this one. I will say, I've been a little slow on the runs. They are feeling better, but not where I want them.

I kept the runs at 7:30 pace. I did the pullups in 9:28. That was actually pretty good for me. My forearms kept giving out, nothing else, so that sucked. I had a few 15-20 second breaks between some of the exercises. People kept asking about the workout. One break was strictly preventative banana regurgatation.

[parishke]

WOD as Rx'd

Time=44:30 minutes

[cbrittendahl]

Time: 48:15

(Note to self: Felt dehydrated and didn't eat enough throughout the day. Done after work and schoolwork @ 11pm.)

Welcome back sonovthegun!!