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All Falls Down
Mar 16 2010
Front Squat
Work up to a quick, heavy triple
"Angie"
Complete the following AQAP:
100 Pull-ups
100 Push-ups
100 Sit-Ups
100 Squats
Post front squat triple and Angie time to comments.
Make sure to eat a balanced protein/carb/fat meal 45-60 minutes post workout.
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73 Comments
Brotherly Love right there.
Angie....a day early but timely nevertheless.
Nice pic. "Good job big bro....good job."
Back from vacation!! Ready to do some work!!!
165 x 3
22:14
Awesome having Dean and Chase this morning.
215 x 3
16:38 Rx'd... got broke off on the push-ups.
Im still a little queasy from the 7am
185x3
26:12 on Angie w blue band
Hmmm imagine that...
http://news.yahoo.com/s/ap/us_new_basic_training
115#x3 (30# PR -- is it the shoes or the programming??)
3/4 Angie w/ blue, knees 22:11
LAUGHING at how much my arms/shoulders/chest are shaking just from trying to pick up my coffee cup!!
Can't wait to get there for the 7!
Julie B-awesome! (it's not the shoes!)
Wade - BTB at the 5er?
Here are the pictures that people took with my camera this weekend @ Sectionals. Thank you to everyone who took turns using my camera :)
http://2010cfdcsectionals.shutterfly.com/
Man I would love to, and I might. Have more KB instruction at the house today plus a 20 min 5x5 KB Snatch on the minute WOD for myself. Maybe I can make it just for Angie
DEAN and CHASE - Great job today with the Roosters. Your warm-up was a complete workout. Sick WOD.
225#
24:05, about half of which was spent on pullups(green & skinny yellow and had to go to knees about halfway through the pushups). May arms are still toast, awesome though! Thanks everyone for the push at the end!
Just to add, I used both a green and red band. Had to go to my knees during the pushups or it would have taken me an hour. Great wod.
Wade - do it for Angie.
Chase - for you: http://www.cnn.com/2010/SHOWBIZ/Movies/03/16/captain.america.movie.star....
185# FS
13:59 w/ Green Band on PUs. " Angie" is a whoopin, can't see me rx'ing this anytime soon. Any rx on this gal is greatness, regardless of time.
Z-Do Angie for Angie interesting proposition, well I do have to pick up Tyler's meat. I suppose I could come do my KB strength whilst you are FS. That is if the coaches didn't have a problem
"whilst" an under-utilized word. well played, Wade
Here's an interesting article:
http://www.sciencedaily.com/releases/2010/03/100311123639.htm
But Channing Tatum does not look like Chase at all....stupid Hollywood.
Speaking of movies - go see Un Prophete. 2.5 hrs of stone cold intensity. Brilliantly filmed and acted at every level. This is a going to be a classic like the Godfather, Scarface, Good Fellas....but French.
Wade - get your ass to the 5er.
Barbie - nice hangin' with you you this wekeend.
Going to attempt Angie off 3 hours sleep.
Question for Sammy: Was your longest run really only 6 miles prior to the 50k that you did on Saturday? Or was that the shot and beer talking?
Truth. 6.3 miles on the Garmin, on Thursday the week prior.
Check it out. Crossfit has even made it to my fashion magazines! You will have to read the full article in the March 2010 edition of Vogue. This is all there was online. http://www.vogue.com/voguedaily/2010/03/fitness-power-workouts/
Here is a video of the coverage I got this past weekend. It's short but maybe it gives just a glimpse of what went on (my coverage was very limited... so I apologize if you did not make the video).
Thanks for the Memories CFDC.
JJ_
http://www.youtube.com/watch?v=99gSsr8OuKU
Time to give Michelle McClellan a hard time. I went through all of the pictures during lunch, and of all of those badass athletes, Michelle was the only one doing the WODs while wearing dangling earings. No wonder crossfit in in vogue (pardon the pun).
Video = Killer
Love the Dean/SPN Blue Steel handshake
Travis - to paraphrase Dean (when I commented on the "ear warmer" he wore during WOD 3) -- if you can't do it with STYLE, you might as well be doing it all alone in a dark room! Love it, Michelle Mc!
JJ what a great video! What an inspiration all of you are to the rest of us! Wish I could have been there.
115#x3 FS (ran out of time)
3/4 Angie 19:50.
That's amazing Sammy! And proof that this stuff works.
FS: 130x3
Angie: 22:24
scaled pulls and pushes to 60 reps each but rx'd ROM
100 reps on su and sq
Last time we did Angie was in May and intervaled (2 min rest between each movement), and I used a blue band on pulls and did knee pushups. Took 22:11. Pretty happy with my results today!
Thanks for posting that JJ...cool looking back and seeing pics/video
155#x3 front squat. Felt easy but putting up 165# just wasn't happening today.
24:58 Angie rx'd and rs'd. At least 10:00 of that is pushups :( - I did 200 yesterday as an extracurricular activity and felt it today.
Love the video, JJ, thank you for sharing! A part of me wants it to be last weekend all over again...just loved every minute of it, even the cold windy weather!
Carrie - Great Job on Angie... :)
Cool video, JJ!
FS: 115x3
Angie: 24:57, green band and knee push-ups
Carrie, you should be happy! Great job!
Nice, Carrie!
Travis-pulling a 50 lb sled behind you-Not Girly; wearing dangling earrings while doing it-Girly!!!!!
Watching that sled pull video is so weird...it looks like that should be a cake walk, but you just can't describe the pain of that workout. It was still my favorite WOD from the weekend.
You killed WOD #2 Mike... wanna do it again for fun tomorrow?
JJ- That's why it's my favorite! I'm going to take a break from that workout for a little while...wouldn't mind another crack at WOD 3 one of these days though.
Thanks, Mel, Jamie, and Michelle!
Jamie, you did an awesome job yourself!! Thank you for pushing me and keeping me honest on ROM. Banged my chin and neck a few times on pullups in my efforts to make every rep count.
Michelle - you looked great while hauling that sled! :)
I think WOD #2 would be a perfect warm up for tomorrow's football games ;)
185# x 3
21:52 rx'd
still shaking
Hung with the nooners today.
FS 115x3, 135#x2 but ugly ugly ugly.
3/4 Angie with a small blue band. Forgot the time, but it was not fast. Pullups killed me as always, but kept moving pretty well through the other parts.
Thanks Kason for keeping me in a good rhythm with the pushups and for pushing me in general.
We'll run a little five yard out and fall down
JJ, sweet work. It brought some tears. Just so cool how much we've all accomplished training together, hanging out together, being part of each other's lives.
Does anyone have a reference for a good massage therapist? (besides Erin...shes the best) :)
JoDee - I really like Kumi at my Aveda salon, Artistic Salon Spa on Park Lane next to Sports Authority and Bed Bath & Beyond.
JJ - Watching you guys kick ass at sectionals got me stoked to try those workouts. I would be up for doing #2 with anyone that wanted to.
Or #1 or #3 for that matter.
Hi from across the pond...hitting the UK Crossfit tomorrow! can't wait to share the Dallas love over here!Sounds like everyone is doing great!! Bummed I missed Angie (in both respects)
JoDee-THANKS! I have a guy i can recommend if you like. send me an email and i'll try and get to ya! erinkhannah@gmail.com
This is the best massage in Dallas for the price (he does great sports massages). $49 for an hour, $65 for an hour and a half. He does massages at Gold's Gym at Preston Center. I heard he does or used to do Crossfit.
JJ Johnson
http://www.synergybodywork.com/
(214) 924-2255
Front DL: 145# x3
Angie (first time): 24:35 (scaled pullups to 75 reps)
Crossfit in another country. Effing awesome.
185# x 3
24:00
JJ - Awesome video, thank you for doing that.
Back in the saddle and shaking the rust off!!
235X3 Front Squat (PR)
14:21 Rx'd, first time doing Angie
Thanks for the help Collin and Noah!!
Dean - OGB2B
Sweet video John... Well done sir.
225x3 PR by 20lbs. 15:59, very happy with that time considering the amount of terrible food I've been pounding. Back to proper eating habits right now-the new whole foods.
235 FS
14:59 Angie Rx
Chase, we are back to the griz-ind.
185# - 10# PR for 3RM
18:04 rx - first time for Angie
Pretty happy with today's performance given that today marked the return from my 4-day bach party
205#x3
3/4 Angie with banded pullups, 17:40.
235# fs
Angie 16:15 rx'd
Great to be back in the gym after over a week out.
205x3 on front squat
16:56 Rx'D on Angie
185# FS, 60#s shy of PR but didn't want get too aggressive
One Arm Angie: 22:11
100 x Ring Rows with 2 fingers per hand
100 x Seated Dumb Bell Press (30x@30#s, 70x@20#s)
Rest Rx'd
Just watched John's video...finally! Loved it, John. Thanks for doing that.
135# x3, 145# x2
26:44 on a weirdly scaled Angie - 50 kipping PUs, 75 knee push-ups, 75su, 100as. Dean, thanks for not cutting me off.
Angie also turned out to be a rite of passage in my CrossFit journey - first rip on pull-up 49...
No front squat. 18: and change on Angie at a comfortable pace. Trick knee acting up again.
20:15 on Angie, 75 reps
Whole Foods brisket = crazy good
Feels good to be back working out along side you guys, there aren't words to describe how much I've missed it. I've still got a long way to go but taking it one day at a time.
Angie - the bum shoulder/biceps edition:
100 ghd back extensions
100 double unders
100 sit ups
100 squats
15:51
2.5 x 205
16:17 rx'd
20:46 Rx. Too slow....and that's with doing the squats unbroken. Really thought I would break 20 mins here comfortably - not.
Need to find a way to so AMSUs more efficiently and obviously need to do Pulls and Pushes faster.
24:90. Barely missed cutoff. Did not scale #'s, although I did use a green & white band for pullups, and knees for pushups. DOMS setting in. See y'all tonight.
I was at 18:40 something. Not sure exactly. Pullups need work. Grip sucks so I ripped up my hands. Will be working on that.
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