I did the puppy scale in 4:02 (previous was 6:30) and wanted more so I went back for another round.
shoulder press 1 x 11 @ 45 lbs
push press 3 x 3 @ 65 lbs
10 KTE
kb (plate) swings 1 x 25 @ 35lbs
deadlift 1 x 25 @ 65
Up until today I was SO sore from the inverted burpees. Gotta practice those more because I got a killer workout from just doing the puppy scale. Love that feeling!
I dont want to beat a dead horse here, but I am curious about something that happened…due to training for a triathlon, I was unable to do Angie on the prescibed day…to date, my best Angie time is around 20 minutes, with pullups taking the lions share of time…I found a scaling called 20 Pieces of Angie which is 20X5 of pull ups, push ups, sit ups and squats…i decided to use this workout, and my time dropped to around 16 minutes and i was fully smoked at the end…my intensity level was much higher and my form was by far superior to a regular Angie, especially when i get close to muscle failure, especially on pull ups…now i know that part of this was mental, it is easier to stay focused and push hard through 5 reps, but there has to be more at work here…can anyone shed some light on how and why partitioning and scaling works? pretty curious about how this works…thanks!
It has to do with muscular fatigue. Angie is designed to be a MetCon that tests your local muscular endurance. By forcing you to complete all 100 reps of each exercise in order, you must manage rest periods so that you don’t hit total muscular failure and are able to keep moving through the WOD.
By breaking up the exercises and moving through 20 reps of each you are effectively changing the effects that the WOD has on your body to avoid muscular failure because it allows the muscle groups to recover while others are working. It shifts the focus of the WOD more toward the MetCon aspect.
This isn’t a bad thing necessarily, just different.
buy in
2x
5 broad jumps
10 squats
5 ice cream makers, using bar
Back squat (3RM=290)
[5@95;3@135;3@185;1@225 warm-up]
3@240
3@255
3@270 3rd less than pretty
3@285 2nd/3rd less than pretty
(3-4min rest b/w sets)
Better than last week’s form
BS @ 215 attempt >15 in a single set or 30reps total with 1min rest b/w attempts; got 15 (new multi-rep PR)
10min rest, then…
WOD
Fractured JT
AMRAP in 15min of:
5 HSPU (ALL HSPU head to deck)(down to 1s)
5 ring dips (mostly 3,2)
5 push-ups (all 5s)
7 complete in 14:56 (0:57/1:44/2:15/2:20/2:18/2:48/2:32)
Been a while for HSPU to show up in WOD, and some of the recent buy-ins with them had me feeling like I’d lost some capacity there, so tried this for today. No improvement here, looks like I should work these and ring dips into b-i and c-o…
3/16/2009=15:41 (6:02/6:08/3:30) ALL HSPU head to deck
11/20/2008=AMRAP 15min (5rep/rd): 7rds+2HSPU (ALL HSPU head to deck)
10/06/2008=17:01 (6:02/6:26/4:33) ALL HSPU head to deck
6/21/2007=21:53 (9:09/8:01/4:43) not full ROM HSPU
1/11/2007=20:50 (8:25/7:51/4:35) not full ROM HSPU
8/01/2006= 21:16 (8:52/7:28/4:57) not full ROM HSPU
6/12/2006= 21:40 (8:00/8:10/5:29) not full ROM HSPU
Hi everyone I am Zhaneta and I’m from Bulgaria (in Europe). First ... I have to apology in advance for my english ..it’s horrible
So ..I play judo from 11 year’s ago, we train every afternoon from monday to friday . Almost a year we use the crossfit ssystem for our morning session’s and I think it’s very..very goood!!! We loved crossfit ...ok…someday we realy hated it , but we loved crossfit as a whole . I try to read this brand X forum regularly ...and I have to be honest ..sometime is a lot of fun to read what are you people commented here ...but what I realy want to say is that I’m realy thankfull, because here I find ideas for my WOD. I would like to comment our WOD here with you, but I have a little problem ...usually we don’t do the same WOD which you do in the same day .
090421 “Danny” 3 rounds in 20 min (and thirty seconds!)
Packish: 20” (stump with flagstones), 65 lbs, pull-ups on trapeze bar feet on stool
Warmed-up with 24” jumps 6x3 and 80 lbs press 3x3
Stumps are very sturdy! Thank goodness for nice weather.
090420 “Helen” jumping pull-ups: 16:17
That was slower than last time! I was feeling slow and hot. I’ll have to push harder next time. I may have done too much warm-up—I did 5 100 ft sprints, pull-ups 3x8, dips, MU squat and kneeling.
Hi everyone I am Zhaneta and I’m from Bulgaria (in Europe). First ... I have to apology in advance for my english ..it’s horrible
So ..I play judo from 11 year’s ago, we train every afternoon from monday to friday . Almost a year we use the crossfit ssystem for our morning session’s and I think it’s very..very goood!!! We loved crossfit ...ok…someday we realy hated it , but we loved crossfit as a whole . I try to read this brand X forum regularly ...and I have to be honest ..sometime is a lot of fun to read what are you people commented here ...but what I realy want to say is that I’m realy thankfull, because here I find ideas for my WOD. I would like to comment our WOD here with you, but I have a little problem ...usually we don’t do the same WOD which you do in the same day .
That’s fine.
You’ll see lots of people posting the WODs they did at their affiliate and very few of those are the same as the mainsite.
Post away and we’ll enjoy seeing what you’re up to.
Went to the SoCal regional qualifier this weekend and saw some amazing competition! A very well run event. I do have to say I really liked the idea of judges watching other judges. Brought the fairness issue to another level.
Nichole and I got to work out at Crossfit Marina in Huntington Beach yesterday, Steve and Denise Serrano’s place. I was a little nervous because I thought it was going to be ” Angie” and the thought of that many pull-ups on a straight bar was a little much for me. But to my delight it was back squats. Just what I needed for my CFSB cycle. I did 95X3,110X3,125X3,135X3,140X3.
Today at Brand X the buy in was deadlifts. Warm up set, then 185X5,195X5,205X5. I think that is a PR for me. I have done 205 before but not by 5. I got some good coaching tips from GD. Thanks.
Then the WOD was AMRAP in 10 minutes of hill sprints and 20 situps. I only did 2 rounds. Then 3 beginner rope climbs. Today was HOT outside.
I am Zhaneta and I’m from Bulgaria (in Europe). First ... I have to apology in advance for my english ..it’s horrible 
, but we loved crossfit as a whole . I try to read this brand X forum regularly ...and I have to be honest ..sometime is a lot of fun to read what are you people commented here ...but what I realy want to say is that I’m realy thankfull, because here I find ideas for my WOD. I would like to comment our WOD here with you, but I have a little problem ...usually we don’t do the same WOD which you do in the same day .
