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WOD Monday 3-13-06

Monday, 13 March 2006

Benchmark week, Day one; "Angelina"

APK Warmup

"Angelina"-5 rounds for time:

Run 400m

25 Box Jumps

25 Pullups

25 Pushups

Post time to comments.

Appropriate substitutions

- Box Stepups or 1/2 of the box-jump reps

- Jumping, negatives or assisted pullups, or 1/2 of the pullup reps

- Knee or incline pushups or 1/2 pushup reps.

Post question or comments about scaling or substitutions to comments. Also, don't hesitate to shoot me an email if you have any questions or concerns.

Users' Comments

Display 18 of 18 comments

1. 03-13-2006 07:17

Hey Jesse, It was great seeing your mug on the CrossFit front page. Great form on the L-seat. Keep up the tremendous work spreading the news about Parkour

Stone

Stone

2. 03-13-2006 07:46

Thanks a lot man. I'm just glad that they got a pic from the first set rather than the third

gearsighted

3. 03-13-2006 10:24

woah.. that was hard. 38:35
I guessed the distance, so it was probably between 350-450. Did stepups, 17 pullups and skipped the last of pushups cus I thought i was gonna puke.
I suck at running

rupert

4. 03-13-2006 10:47

Yeah...I would say that the 30-40 minute range should be the absolute maximum allowed for any of these workouts, so if it seems as if you're going to run over significantly, scale it back to compensate!

Good job Rupert! Way to push through! :D

gearsighted

5. 03-13-2006 10:50

Hey Jesse,
I saw you on the crossfit website and it reminded me, that I wanted to let you know that dispersion was FUCKING AWESOME! Everyone involved should give themselves a big pat on the back.
Later
Motion

motion

6. 03-13-2006 11:52

I didnt have the energy for the whole thing today. I got through a few rounds and it took about half an hour.

SkyNative

7. 03-13-2006 15:04

Yep, needless to say, finishing this at all will be a great testament to overall fitness

A test of character is to see who might attempt it even though they have convinced themselves that it's impossible...

gearsighted

8. 03-13-2006 16:39

I hopped 800 Meters on one foot and then did 10 more reps in 2 minutes :grin

Kipup

9. 03-13-2006 17:52

My goal was to finish in half an hour and i kid you not i finished in 29:50 so i'm pretty psyched, maybe i'm not completely worthless after all!

Frosti

10. 03-13-2006 18:00

Way to go Kipup!

That workout was bossanova! I hope I'm all rested in time for tomorrow's workout!

Last 2 rounds I only ran 250m, and in the last round I subbed stepups for boxjumps and jumping pullups for the pullups.

Total time 29:45 or so.

Nice Frosti! You ran that extra 300m that I didn't, you r0x :] That whole falling in the hudson thing is now totally forgiven

akh

11. 03-13-2006 18:18

Actually it's only because i fell in the Hudson, i actually have mutated into a new species. Oh green water...

Frosti

12. 03-13-2006 18:20

I did three rounds in about 23 minutes.

In a way it'ds a new PR of 75 pull-ups "at one time" ... but these were crappy compared to my 70 from last week.

Could have done more of everyhting but pull-ups, those were stalled after like 30 tonight. Ran out of time.

m2.

13. 03-13-2006 20:40

i did 2 rounds of box jumps, 2 rounds of pushups, 2 rounds of running, and some crunches. i didnt do the pullups becasue A)i dont have anyplace to. and B) i know i can only do 2 or 3.
ill get better, i promise.

bry

14. 03-13-2006 21:31

Just trying is the first step. Now it's time to find the appropriate subs so you can get the full effect. We gotta' find you a place to do pullups!

gearsighted

15. 03-14-2006 05:55

I felt weak to the stomach after this one, And on the 5th i barely could get anything done.

32:10

leonn

16. 03-14-2006 09:10

Wow, the APK warmup would be a workout for me, guess I have a ways to go. Thanks for organizing this, GS.

Warmup Apr 14, 2006:
1 round of APK warmup, subbing 3 kipped PUs for 10 pullups, taking it easy and resting as needed. 5:35.

WOD Apr 14, 2006:
Subbs:
15 Box Jumps (instead of 25)
10 Kipped PUs (instead of 25)
20 Pushups, 10 full body, 10 knees (instead of 25)

Total time: 39:12.

All this after 45 minutes of back tucks and handsprings; I'm so close to getting 'em I can't stop now

soar

17. 03-15-2006 22:41

That was a lot harder than I thought it would be.

A shade over 30 minutes but I only managed 4 rounds with sets of 12 pull-ups.

The runs and box jumps were no problem but my pull-ups are still weak. I was only doing about 3 at a time in the last two rounds - blah.

coastal96

18. 03-17-2006 11:33

Exceeded my own expectations of 35 minutes with 29:44. No substitutions

Bubblemaker

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