I Am CrossFit W.O.D….July 13, 2012
Posted by Webby in W.O.D. | 27 comments
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Post time to comments and compare here
Attention Members: All boxes are closed this Saturday. We will have open gym at CrossFit Coconut Grove Saturday from 9am to 12pm and Sunday from 11am to 1pm.
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Dritter
First time doing this WOD. 28.97.
At least I finished it
Thank you Juan G, Joy and Danny for the motivation and support
Good job out there today
22:39 scaled on pull ups. Beat my April 2012 time by 2:05.
32 pullups away from finishing this wod RX.
Two important things I think everyone should know before doing this:
1. Bring gloves!!! I finished the pushups, situps, and squats within the first 15 minutes. I was positive i could do the pullups in 15 minutes but within the first 15 kipping pullups my hands started to tear and by the time I got to 40 i was a bloody mess.
2. If you cherish your cute booty, get an ab mat and a mat under it. I flew through the situps, breaking it down in intervals of 25. When I got home and showered, I was preparing my self for the pain that would ensue from the water hitting my bloody hands, so i decided to enter the shower back first, but all of a sudden I had a great stinging pain in my tushie, apparently i had scrapped it up pretty bad during the situps.
I haven’t done this WOD yet, but I can definitely relate to using a mat for the sit-ups. The BOX’s floor is not the best for comfort…lol
Lol… man… I can relate… This wod and Barbara will get you with that!! It will go away by Monday or Tuesday though.
First time doing this WOD, finished 24:41, scaled to jumping pull ups and scaled on push ups
I’ve been hitting a wall during my WODS and spoke with trainer Danny and DJ to help troubleshoot. They suggested to look into my diet(and a couple of other things). This is my typical food intake for a day. I also train 6 times a week. Hope this message gets to them but welcome any advice from IACF team/members.
Breakfast(3:45am) 4-6 oz of meat
Breakfast(3:45am) 3-4 oz of vegetables
Breakfast(3:45 am) large coffee with almond milk no sugar
Snack (7 am) – banana or raisins(1oz) – large coffee with no sugar
Snack (10 am) – 1-2 oz of nuts, usually almonds
Lunch (11:30am) 6-8 oz of meat
Lunch (11:30am) 4-6 oz of vegetables
Snack (1:30pm) – 1-2 oz of nuts
Snack (3:00pm) – piece of fruit
Dinner (5:30pm) 6-8 oz of meat
Dinner (5:30pm) 4-6 oz of vegetables
Thanks,
Rom
Rom your diet looks good. Cut down on fruit a little. Think of replacing with protein shake but I see you drinking that after our workouts. I’ve been taking an intra workout called Xtend it helps with synthesis and repair. That might help you a bit. I’m not a nutritionist but my diet is similar to yours and I have seen good results. See you tomorrow buddy.
Ohhhh and rest up!
25 mins with jumping pull ups.. Angie left me shaking!!!
ANGIEEEEEEE 19:36 boo ya…..next time play the Stones
Everybody HAVE A GREAT WEEKEND
So after tearing my hands pretty bad, I have decided to buy either gloves or grippads, anyone have any recommendations for solid wodding gloves especially for kipping pullups?
Try chalk and wrist bands before you try the gloves. Your hands start to rip fast when the sweat softens the skin, chalk prevents that from happening and you don’t sacrifice grip.
26:45…did 30 pullups then had to jump over to the bands…tough as shit…I’m so ready to take steve’s suggestion and have a beer…. :-p
19:59 killing wods lately.
19:27, scaled with jumping pull ups. First time doing this wod.
14:05
22:30, first timer.
Scaled on pull ups.
15:30
Hey all
Had a most excellent workout today- the FIFTH in a row!!!! and I wasn’t super sore!!!
Today the WOD was a killer.
100 pullups, (50 on the small box, then Jim said switch to the larger box. which was really the best because I was starting to struggle and I think at the beginning of my physical training like I am, full range of motion and completing the sets is best.)
Then onto the pushups. Struggled, but found that tapping was a good way to keep myself from stalling out. Everyone was like you dont have to, but for whatever reason it actually made them easier to keep moving my arms, maybe it let the blood flow I dont know.
The next instructor Klaus,(?<– hope I spelled that right, was very helpful, totally motivating and absolutely the reason I was able to finish the wod. He kept me from stopping too long, counted out, This workout would not have been completed without him, and I want to say THANKS!!!! Your efforts will not be wasted, I will get stronger!)
then the situps, used the mat, and the back thing ( not sure what its called) but that really softened the floor, and let me focus on my core, I just kept at em,got to 50 then started breaking them into groups of 10.
then the final phase, of the workout was intense, squat squat squat omg it totally killed my legs. my heart got going really fast on this exercise. did 20, then a few breaths then 20, then breaths then 10, 10 10 10 then the last 20 in a hyper fueled frenzy of motivation from Jim, Klaus, and Juan tag teaming, it was madness- in a good way.
Finally the last one was done, the time was 37: @#$%* ? I think28 or 38 or 48? 58? or something with an 8 in it. but again I was so far past coherent that all I remember hearing was the 37.@#$8.
I gotta say, this was no joke, one of the most difficult WODS I have done.
~ to improve, I think I will need to spend a few more weeks working on my pullups, I feel Im basically starting at level zero, the jump pullup is really all I can do at this point, I feel like such a wimp on that exercise, its actually very tough to do with underdeveloped muscles and an overdeveloped belly. lol.
I will get it tho, I know its possible, cause I was able to get 1 single clean pullup when totally fresh the other day. so its possible, just gotta keep at it, watch the diet, and keep going to crossfit. soon I will be using the rubber bands, then the real deal. I am looking forward to every workout coming up as a chance to become better than I was today, stronger than I was yesterday.
My gratitude goes out to all of the members and Crossfit instructors that have been so awesome and friendly, I thank you for making this something I look forward to monday- friday.
See yall at the next 5pm class monday!!!
Sincerely,
Ron Lambert.
Awesome Ron! Keep motivated and just focus on small goals in every workout and you will continue to progress daily! Take time to look reflect on the progress you have made already and it will help fuel your motivation…
Pleasure to meet you while i was working in Miami. If you/anyone ever makes it out to San Diego, hit me up and we will put in some work at one of the SD affiliate gyms. Peace out from the San Diegan’s!
Nick Ciolino: nickciolino@gmail.com
This WOD was my first at IACF three months ago. My time then was 19:57 with jumping pull ups. Coaches said I should do it the same way this time around to be able to compare my times…did it in 17:10 today.
19:43
33 pull-ups away from finishing RX..