Sunday at the Box with Angie

Thank you so much for everyone’s sweet birthday wishes yesterday, most especially those of you who specifically thanked me for what the blog gives you every day (both people I know well in person and people I’ve never met and may never meet). As much as I love coaching and teaching people, posting to this blog is still one of the major highlights of my day. I was lucky to inherit this blog from Keith, who did a great job of building our content and an audience to go along with it. We usually get 1500 hits a day from people all over the world. I just do my best to provide useful and interesting content for our readership and look forward to seeing it grow. So keep on reading, commenting, and sharing this site with friends who are interested in health, nutrition, fitness, and/or crossfit. Thank you.
Sunday 090419 (68) (14)
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 081225.

Easter is for Greeks what Thanksgiving is for Americans (and it’s today)
GAS Gym, up in the Bronx
DeFranco’s in Jersey
Want to volunteer to judge at the CF Northeast Qualifiers? Click here.
Fat and happy?
“Recreational athletes just want to play their sport and wear the clothes.”
Ladies and gents…the BA-K-47, a.k.a. the gun made of bacon (thx, Luke)
Lots of fun was had at Friday’s Rest Day Dinner at Radegast Hall and Biergarten:


  • Lt Gabe

    speaking of bacon…I took the challenge and ate 3 Wendy’s Baconators yesterday. I highly advise against this course of action.

  • Scaling/commentary on today’s WOD from the CrossFit Brand X forums:
    Big Dawgs:
    As Rx’d
    Make every rep ROM (“range of motion”) perfect
    Pull ups:
    Make them Games-worthy reps. Full extension of the elbows and shoulder girdle to chest touching bar!
    Full body touch at bottom, full extension at top(press down with your shoulders)
    Sit ups:
    Ab Mat if you have one, otherwise full range, shoulder blades and shoulders touch ground to sitting position
    Sink well below parallel full extension at top. Do not be satisfied giving up the lumbar curve in the bottom position or not fully extending the hips in the top.
    Same rules apply for form.
    50-75 Pull ups
    50-75 Push ups
    50-75 Sit ups
    50-75 Squats
    Sit ups should either be Ab Mat or full range anchored sit ups
    Puppies and Buttercups:
    For time:
    20 Pull-ups or 25 Beginner or Assisted Pull ups
    20 Push-ups or 30 Box Push ups or 35 Wall Push ups
    20 Sit ups (do not do crunches)
    20-50 Squats (depending on ability)

  • juan

    i ate 6 white castles yesterday. i do not recommend the method i took though.
    and speaking of food.

  • Sara

    This will be my first time doing Angie and I’m going to have to do it at my gym…. are we allowed to portion it in 10 rounds of 10 or is that just wishful thinking on my part?

  • Hari

    “Angie” (unlike “Murph”) is not partitioned. Your only options are (1) scale back the number of reps per exercise; (2) takes breaks as needed (and needed, and needed); (3) get stronger using a steady progression of 1 and/or 2 combined with doing the WOD’s.
    I advise that when breaking up the sets (for those of us who can’t do 100 pull-ups or pushups unbroken) that you work in small relatively even sets. You will get done faster and require less total recovery time, if you do, say, 20 sets of 5 pushups, instead of 15, 12, 8, . . . 2, 1, 1, 1, 1, 1.
    With small muscle groups, once you go to exhaustion, subsequent performance is extremely compromised.

  • Sara

    Thanks Hari! I think…. not looking forward to this one 😉

  • Scott Stevens

    Just posting a hello note because I like to lurk on this blog. Always lots of good info here!

  • Jeffrey B.

    RX – 21:51.,

  • Hari

    (68,54), (10,9)

  • Stephanie

    32:42 (green/blue bands; pushup form).

  • Reagan

    Black Box (82,82)

  • Jeff

    chin grip, vest to bar
    hands and feet on 25# plates (~2.25″?), vest to floor
    This was even slower than when I did this with 30# over a year ago.

  • michelle foxman

    Hari nice job!

  • isaac

    50 reps, 11:22 (or something like that).
    First Angie, first kipping pull-ups, first blood spilled on the bar.
    Thanks for letting me off easy, Justin. I had plenty of juice left for a few laps around the Loop.

  • Brett_nyc

    19:40 PR by 2min
    I tied with the oldest member of our box. Seriously, thanks Hari for your help with partitioning today.

  • Kelly

    I know Brian isn’t around this week, but any CFE classes scheduled for the upcoming week? thanks!

  • Mike

    Did this at the gym in my apt since I couldn’t make it to the box this morning.
    First Angie, and faster than I expected to be. Especially since the guy running on the treadmill next to the pullup bar was wearning enough cologne to kill a small country and it was pretty distracting.
    18:46 – and a bunch of crazy looks from everyone else in the gym.

  • Max

    13:08, 2nd day of 100 burpee challenge.

  • Grace

    Modified Angie at home. Since no pull-up bar did 100 box dips instead.

  • Levi

    17:27 as rx’d

  • Tony T.

    29:01 Rx’d (first time doing it as rx’d)
    Also ran 6 miles at a comfortable pace upstate this afternoon. (8:30 min/mile)

  • Alexei

    Happy Easter to any Orthodox Christians on here (not just Greeks)!

  • juan


  • jim

    did this at 86th st on sunday – 19.04
    did this again today – tuesday – 15.22

  • 29:16