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WOD Wednesday 1-10-07

Wednesday, 10 January 2007

APK Warm-Up

Workout- "Broken Angie" 10 rounds of the following for time:

10 Pull-Ups

10 Push-Ups

10 Sit-Ups

10 Squats

Post time to comments. Compare to the Crossfit Classic "Angie" and to 11-10-06

Users' Comments

Display 8 of 8 comments

1. 01-10-2007 10:02

This morning I did the Primal Fitness Workout at 6:30

Then did the CrossFit workout at 10:30 - 8 rounds and up to 7 pullups

m2.

2. 01-10-2007 11:41

So, I just started doing this monday. I got on earlier and today's workout wasnt up so i did last wednesday's WOD. I ran for 20:00 and mixed in all of the pace changes and what not.

Then i found this one and tried it, but i only made it for about two and a half rounds before getting exhausted. Is that like... normal for just starting off? or am i going to have to step it up.

abarnes26

3. 01-10-2007 12:06

I beat my previous and got 15:43

When I just started off I did have difficulties but I was always able to finish workouts like these. I had some other workout experiences like air alert though. Maybe your earlier workout today tired you out or you had not eaten enough.

If you can't finish this as prescribed I think you should still aim for ten rounds and 10 reps but with easier exercises, like jumping pull-ups.

Also see this article on exercise substitution

Bubblemaker

4. 01-10-2007 12:14

Good that you do these workouts! They have been very beneficial to me, I hope they are to you as well :grin

.

Gear and M2 are certified crossfit trainers, I think they are glad to answer your questions if you pm them or open a topic on the fitness board

Bubblemaker

5. 01-10-2007 15:07

Great job on getting started!

My first advice is not to try it all in one day

The second is that Bubblemaker made a great suggestion, use the substitutions to get through the whole thing, but only when you're fresh.

The warmup itself is a workout if you're not used to exercising regularly, maybe do that 3 days on one day off for two weeks, then try the workouts themselves

m2.

6. 01-10-2007 15:24

16:23. I personally like the workouts like these over running since I get plenty of time on my feet.

abarnes26, don't worry about feeling tired since this all part of conditioning and what-not. Just check out the forums for more info since the guys that post on here know what they're talking about. Most of 'em anyways... :grin

supafish9

7. 01-10-2007 16:29

Well it was snowing today and that closed of some of my usual options so I decided to try this WOD for the first time it was fun. Finished in 13:01 I feel good that was the first met con type workout I have done in ages. I substitued 10 one arm towel rows per arm for pull ups cause I don't have pull up bar at home, though I figured out to use my door for my last set. Also substitued in 5 handstand presses(wall asssited) for the sit ups cause I wanted to work on them.

Faelcind

8. 01-10-2007 20:39

Lot's of driving today to get down to Rockville for my mother's birthday, I subbed this workout for a delicious filling dinner and plenty of rest :]

akh

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