Holy $&*#!! Just did my first WOD

Brian Dolan · 04-03-2007, 08:24 AM

New guy, 6'2 250 35 y/o

Yeah, I did the "Angie" WOD Scaled:

100 Pull-ups on the Cybex Assist P/U machine
100 Push Ups
50 Sit-Ups (cramped BAD)
100 Sqauats

Completed the above in 22:20 after a WU of 5:00 min Rowing and doing Clean/press & Clean/Jerk with just the bar for form (never did Oly Weight lifting before).

Pull ups are HARD for me, but I'll NEVER do a Pull down machine ever again. They have proven useless next to even assisted Pull ups...

Any tips/advice as I continue?

Oh, and it was great, feel REALLY good (after the dizziness and Nausea passed).

Paul Findley · 04-03-2007, 08:32 AM

Slow down. Too much too soon can be harmful.

Cal Jones · 04-03-2007, 08:56 AM

I'm going to have a go at Angie tonight (I was at my Thai boxing class last night). First time for me too. :-)
For the record, female, 39, 5'7, 143lbs (10 stone 3).
Will report back later!

Brian Dolan · 04-03-2007, 09:23 AM

The intensity is why I'm doing crossfit...I've been "lifting" for years and doing "cardio" but it just stopped working for me and got boring. At the end of my workout, I had the same fatigued but good feeling I had after a tough Fire Evolution. My Angie was tough, but I did scale it back, especially with the Pull Up assist machine and sit ups....

Can't wait for tomorrows WOD...

Paul Findley · 04-03-2007, 09:46 AM

This is a good read:

http://www.crossfit.com/journal/libr..._cf_rhabdo.pdf

I am not trying to be a buzzkill. I think this is easier to induce than even the article suggests, I have seen it.

Jeff Martin · 04-03-2007, 10:16 AM

Paul, You are doing the right thing.

Brian, take a couple weeks to aclimatize yourself Crossfit. You will be better for it.

Cal Jones · 04-03-2007, 12:31 PM

Alright, so it wasn't as bad as I thought.

I did the pull-ups on an assisted pull-up/dip machine. On reflection I probably used too much of an assist as I got them all in one set (although the biceps were burning pretty bad).

Press-ups - needed a short rest after the first 30 and then every 10 reps after that.

Sit ups and squats - no real problems. Knee was giving me gip after my Thai boxing class last night so didn't go too low or too fast.

Felt pretty good all things considered. I'm sure the last three exercises would have felt a lot tougher if I'd used less assist for the pull-ups but I didn't want to go too crazy on my first WOD. :-)

Overall time: 19 mins on the nail.

Brian Dolan · 04-04-2007, 08:32 AM

Thats an intersesting and cautionary read. I've never even heard of rhabdomylosis and I have a history in EMS. I'll take this into account and slow down for the first few weeks to get adjusted.

Thanks for the heads up guys...

Nia Kelley · 04-05-2007, 07:02 PM

For some reason, my original post did not show up earlier in the week, so trying again..

I also did my first CF workout on Monday - Helen. It was a great workout. I was able to do the workout as prescribed, but I did Iron Woody band assisted pullups. I've never been able to do a full BW bodyweight pullup, but I know that with determination and dedicated training, I will be able to do it. I just have to keep practicing. My time on Helen was 22:02. I am a female body builder, 170# currently in off-season, taking some time to learn the O-lifts (and boy is it packing on some muscle)!

I'm looking forward to becoming more involved in the CF experience and for sharing the journey with these remarkable athletes!!

Cal Jones · 04-05-2007, 11:20 PM

Welcome Nia! Seems we have similar goals since I'm lousy at pull-ups also (can do three with a supinated grip and zero with any other grip - though I have issues with the traditional wide grip due to an old rotator cuff injury that left me motion imparied). 170lbs is a lot to pull-up as I'm sure you've found. I'm 143lbs and that's heavy enough for me. I find using the assisted pull up machine at my gym helps, but I have a chinning bar in my flat and make a point of trying to get a couple of pull-ups every time I pass under it. Seems to be a good tactic so far as I could only do one when I installed it.

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04-03-2007, 08:24 AM	#1
Brian Dolan Member Profile: Join Date: Mar 2007 Location: West Palm Beach FL Posts: 276	New guy, 6'2 250 35 y/o Yeah, I did the "Angie" WOD Scaled: 100 Pull-ups on the Cybex Assist P/U machine 100 Push Ups 50 Sit-Ups (cramped BAD) 100 Sqauats Completed the above in 22:20 after a WU of 5:00 min Rowing and doing Clean/press & Clean/Jerk with just the bar for form (never did Oly Weight lifting before). Pull ups are HARD for me, but I'll NEVER do a Pull down machine ever again. They have proven useless next to even assisted Pull ups... Any tips/advice as I continue? Oh, and it was great, feel REALLY good (after the dizziness and Nausea passed).

04-03-2007, 08:32 AM	#2
Paul Findley Member Profile: Join Date: Jan 2006 Location: Longmont CO Posts: 1,257	Slow down. Too much too soon can be harmful.

04-03-2007, 08:56 AM	#3
Cal Jones Member Profile: Join Date: Mar 2007 Location: London England Posts: 795	I'm going to have a go at Angie tonight (I was at my Thai boxing class last night). First time for me too. :-) For the record, female, 39, 5'7, 143lbs (10 stone 3). Will report back later!

04-03-2007, 09:23 AM	#4
Brian Dolan Member Profile: Join Date: Mar 2007 Location: West Palm Beach FL Posts: 276	The intensity is why I'm doing crossfit...I've been "lifting" for years and doing "cardio" but it just stopped working for me and got boring. At the end of my workout, I had the same fatigued but good feeling I had after a tough Fire Evolution. My Angie was tough, but I did scale it back, especially with the Pull Up assist machine and sit ups.... Can't wait for tomorrows WOD...

04-03-2007, 09:46 AM	#5
Paul Findley Member Profile: Join Date: Jan 2006 Location: Longmont CO Posts: 1,257	This is a good read: http://www.crossfit.com/journal/libr..._cf_rhabdo.pdf I am not trying to be a buzzkill. I think this is easier to induce than even the article suggests, I have seen it.

04-03-2007, 10:16 AM	#6
Jeff Martin Affiliate Profile: Join Date: Feb 2004 Location: Ramona Ca. Posts: 1,318	Paul, You are doing the right thing. Brian, take a couple weeks to aclimatize yourself Crossfit. You will be better for it.

04-03-2007, 12:31 PM	#7
Cal Jones Member Profile: Join Date: Mar 2007 Location: London England Posts: 795	Alright, so it wasn't as bad as I thought. I did the pull-ups on an assisted pull-up/dip machine. On reflection I probably used too much of an assist as I got them all in one set (although the biceps were burning pretty bad). Press-ups - needed a short rest after the first 30 and then every 10 reps after that. Sit ups and squats - no real problems. Knee was giving me gip after my Thai boxing class last night so didn't go too low or too fast. Felt pretty good all things considered. I'm sure the last three exercises would have felt a lot tougher if I'd used less assist for the pull-ups but I didn't want to go too crazy on my first WOD. :-) Overall time: 19 mins on the nail.

04-04-2007, 08:32 AM	#8
Brian Dolan Member Profile: Join Date: Mar 2007 Location: West Palm Beach FL Posts: 276	Thats an intersesting and cautionary read. I've never even heard of rhabdomylosis and I have a history in EMS. I'll take this into account and slow down for the first few weeks to get adjusted. Thanks for the heads up guys...

04-05-2007, 07:02 PM	#9
Nia Kelley Member Profile: Join Date: Mar 2007 Location: Austin TX Posts: 10	For some reason, my original post did not show up earlier in the week, so trying again.. I also did my first CF workout on Monday - Helen. It was a great workout. I was able to do the workout as prescribed, but I did Iron Woody band assisted pullups. I've never been able to do a full BW bodyweight pullup, but I know that with determination and dedicated training, I will be able to do it. I just have to keep practicing. My time on Helen was 22:02. I am a female body builder, 170# currently in off-season, taking some time to learn the O-lifts (and boy is it packing on some muscle)! I'm looking forward to becoming more involved in the CF experience and for sharing the journey with these remarkable athletes!!

04-05-2007, 11:20 PM	#10
Cal Jones Member Profile: Join Date: Mar 2007 Location: London England Posts: 795	Welcome Nia! Seems we have similar goals since I'm lousy at pull-ups also (can do three with a supinated grip and zero with any other grip - though I have issues with the traditional wide grip due to an old rotator cuff injury that left me motion imparied). 170lbs is a lot to pull-up as I'm sure you've found. I'm 143lbs and that's heavy enough for me. I find using the assisted pull up machine at my gym helps, but I have a chinning bar in my flat and make a point of trying to get a couple of pull-ups every time I pass under it. Seems to be a good tactic so far as I could only do one when I installed it.