Monday, 16 Nov, 2009

Posted by Mandee on November 16, 2009   |   43 Comments


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

The best exercise for your bones

Post thoughts to comments.

43 responses to “Monday, 16 Nov, 2009”

  1. Aaron says:

    21:46 (pr)

  2. klowe says:

    Goal was 12:40. Previous 13:40 – happy with results, a bit fatigued so I think there is some more room for improvemen

    • klowe says:

      Great intensity in the 7am class. Many people with first time for Angie and many PR’s.
      Jake N and Joe C really busted ass to get up on the big board. Props to them both!

  3. Hudson Slater says:

    If you havn’t already heard about it from Kevin check out beyondthewhiteboard.com. Good website to keep up with your progress.

    • klowe says:

      Only 3 bucks a month and many ways to look at trends, age group comparisons, scaled v/ non-scaled, etc, etc.
      -I’d be lying if it didn’t provide me a little pre-WOD motivation to “kill it” for the BTWB.

      -every little thing helps.

  4. Krista says:

    27:27 scaled
    5 real pull ups and 95 jumping.
    (I took the last week off to rest, hoping to get rid of these headaches but it didn’t work. After 5 real pull ups my head was pounding again.)

  5. Aaron says:

    Interesting article on bone density, especially the take on long endurance activities. If you subscribe to CF Endurance and Brian MacKenzie’s philosopy I don’t think this anythying new. I was watching a video on the CFE website, and Mackenzie is talking about all these legendary long distance athletes and how they look like shit, I think he compares them to meth addicts. I was like “wha? hold up?” then I thought about it, damn he’s right. Not that I have any calcium loss that I’m aware of yet but I’ve been contemplating giving up the long distance races and focusing on the middle distance races, simply because I’ve always enjoyed the higher intensity/interval workouts vs. the LSD runs/rides, but now it sounds like it will be better for my long term health too. My hesitation was a fear of losing fitness by training for shorter distances. My opinion has done a 180 since starting CF and CFE almost 2 months ago. I feel more fit now than when I was peaking for long distance tri’s in the past. My overall health is better, I don’t battle colds after spending 4+ hours on the bike on a drizzly December Saturday or tearing my body down after running for 3 hours. And even though I’ve committed to Rocket City and Mt. Mist, afterwards I think I may retire my long distance ambitions. I’ll be interested to read Dr. Barry’s results on the competitive cyclists later this year.

    Regarding the jumping mice, does this mean we’re going to be adding 50 DU’s to our warm-ups?

    • Patrick says:

      Few days ago saw a televised race from Hawaii. Think it was call the Xtera… or some such name. Most all of the competitors looked like they were about half way through a cancer chemotherapy regimen. It’s good to hear you’re moving away from LSD run/rides and focusing more on what you enjoy.

    • Aaron says:

      Haha! Yeah, that was probably the Xterra World Championships, an off-road triathlon. The elevation change in that particular race is gnarly nuts! After the bike, I don’t imagine many age groupers had much left in their legs for the run, considering 90% train with the LSD mentality. Xterra tri’s are a blast and I think the CF and CFE WODs provide great preparation for those kinds races; short hard efforts followed by brief recovery.

  6. Daniel says:

    20:40. Not a PR by a long shot, but I was up till 3:00am last night working. Did PR on the pull-ups though. 35 b4 dropping from the bar the first time.

  7. joe c says:

    16:55 P.R. thanks kevin for pushing me at the end never could have got the pr with out ya yelling at me.

  8. Patrick says:

    19:55 (18 sec PR)

  9. Mandee Miller says:

    27:03 as Rx’d (PR)

  10. z says:

    Joe, your on a roll, great work! Kevin, another superhuman performance. Aaron, I vote you newcomer of the year as your already beating me.

    • Aaron says:

      Thanks Tony, but I think you would have beat me this morning if you would’ve abandoned your Donald Duck in Mathmagic Land counting system on the sit-ups and squats. 🙂

  11. Slade White says:

    23:58 as Rx’d (PR)

    Pushups are still my nemesis…oh and pullups….and overhead squats, front squats, back squats, muscle ups……..

  12. Robert S. says:

    On duty today, so I hit the track on Patton RD for this one.

    18:19 PR
    This is a huge pr over my last Angie. Almost a 5 minute improvement. Very happy with this one!

  13. Jake Naumcheff says:


    Big thanks to Kevin and Josh for pushing me on this one, this is a PR by about 3 minutes, still have lots of room for improvement on the pull ups and push ups

  14. Kerri says:

    36:44 as Rx’ed-PR
    Took me 20 minutes to do the 100 pull ups, and a little over 15 for the other 300 reps…Talk about a difference in efficiency. Might have been different had my hands been completely healed from last week’s pull-up WODs. It’s a start though. Just like last week…to do it as Rx’ed is a PR alone, for me.

  15. Larry Lowe says:

    Nice times Kevin, Jake, Joe C. Wish I could have been there.

    Visited Crossfit Boston this afternoon. One of the first 25 affiliates (Thanks, Cliff Claven – Cheers fact for the night).

    Led by Jen – pretty intense. Perfect form on everything like Russell.

    Lots of stretching to begin the class
    Foam cyliners or 4 inch PVC to roll out all your muscles. First time I have ever used the foam roll. I like it.
    Inch worms
    Moon the Sky
    Super amazing stretch??


    PVC work with push press.
    weighted push press:
    Reps: 5-3-2-2-1-1-1
    Weights: 95,115,135,155,165(double dipped my knees like a jerk),165,185(f)


    3 sets of 500m row with 2 minute rest – max effort

    133.2, 146.2, 152.1 lever at 5. Lot’s better than last time i did the 3 sets of 500m row.

    Great box.

    I walked 4 miles to get there. My android lead the way – through the heart of downtown Boston then through the hood. Very interesting.

    • Garth says:

      Larry, I have been to CF Boston. If I had known you were there, I would have strongly advised against walking in that neighborhood. It is no joke. Running as a simple human survival method there or back would qualify as a true CFE or any CF WOD.
      Walking around with your new fancy phone only ups the ante! I say Larry gets the prize today for simply surviving!

    • Larry Lowe says:

      now you tell me. I thought you had visited that gym a few times. I was going to email you and ask if that is the one in Boston you visit, but ran out of time. Interesting gym with the weights in one room separated from the exercise room.

  16. tracey says:

    30:18@ Rx’d I think…too tired to go to the car and look at journal. First time for Angie.
    Bone density article is interesting. Jumping rope is not the invention of the devil after all!:)

  17. Hudson Slater says:

    18:55. Slow pushups. Good job on all the PRs

  18. Patrick says:

    Kinda stoopid but “the Boy” wanted a work out partner.
    So, 4 hrs after Angie:

    Back Squats 3×5: 225-225-225
    Press 3×5: 130-130-130
    Power Cleans 3×5: 170-170-170

  19. Justin says:

    PR by 2:38

  20. Daniel says:

    Tennis, Doubles. Felt great!, but lost. Getting my old form back. I never lost my serve.

  21. Daniel says:

    FRAN! I’m excited.

  22. Kerri says:

    I mean, really? Fran? My hands will maintain their ground meat status, for yet, one more week….PERFECT!!!!

  23. Garth says:

    19:23. Almost all pull-ups.

  24. dunnbball says:

    24:46 w/JPU’s
    PR by 13:09!

  25. Zak says:

    Squat 5×2 @ 90% of 1 RM
    Press 5×5 (set new PR)

    As many rounds as possible in 15 minutes:

    5 L-Hold Pull Ups
    10 Tru Push Ups
    15 Double Unders

    7 rounds + 3 Double Unders

  26. Larry Lowe says:

    Russell, that is sick. Nice to watch you and Kevin throw some super-human times up on the board.

  27. Jimmy says:

    28:37. first workout in 8 weeks,i was done with everything except pullups at 13 something then had to do single pull ups to finish and they definently sucked

  28. leah says:

    20:26 jumping pull-ups

  29. Barry S says:

    couldn’t find a way to do alternate pullups at the lovely residence inn tonight (is it too much to ask for rings in the hotel workout room?), so I skipped that part & just did the rest of it: 17:36, but the last 40 pushups were really, really bad…

  30. Katie says:

    25:19 – first time actually doing as rx’d (not breaking into 25’s).

  31. LeshaS says:

    Scaled with jumping pull-ups. 24:32.
    I……will……not…..give……up…….on………pull-ups……. (repeat 100 times).

    Way to go Kerri! I used to blame my inability to do a pull-up on my left-handed uncoordination (all that kipping stuff), but you squashed that excuse! Keep up the work!