Angie wants you to have a happy Monday

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Monday 091116
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 090926.


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HAPPY BIRTHDAY, PAUL B.!
Courtesy of CFE-NYC on Flickr, here’s Black Box member Adam L. (far right) running during the NYC Marathon back on November 1st:
adamlakemarathon.jpg

Responses

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Scaling options for today’s workout, courtesy of the CrossFit BrandX 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!
    Pushups:
    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
    Squats:
    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.
    Pack:
    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)

  • Emerson

    My hands are still pretty tore up from Eva. Is there a substitute for pull ups that can be recommended?

  • Ric

    I won’t be able to do this until later this week.
    do these have to be done in sequence (100, 100, 100, 100) or can the reps be sectioned out to say 4 sets of 25each?

  • Hari

    Ric,
    This WOD is not intended to be partitioned. This is part of what distinguishes it from from “Cindy” or “Barbara.”
    A more appropriate scaling approach for “Angie” might be to do fewer reps of each exercise (e.g., 75, 75, 75, 75)
    When I first did this, it took me over forty minutes.

  • Mike Mishik

    First crossfit workout I ever did…given I couldn’t do any pull-ups, I couldn’t move my arms for a week after this.

  • Justin K

    Did Angie today Rx’d
    24:22

  • jim

    14.54 – anchored sits, rxd.

  • Tim B

    21:13
    unanchored turtle situps, or whatever they are called
    shoulder not happy

  • Chris C

    in BK first Angie for both Saskia and I
    28:11 rx’d (unanchored strict frog situps)
    Saskia:
    23:13 (fat band PUs, knee pushups, unanchored strict frog situps)

  • Michael

    29:06 (thin purple band pullups)

  • Reagan

    As Rx’d 20:54
    Black Box (239,239)

  • Jenn Tang

    23:40 (green band pull-ups, bench push-ups).
    Four minutes faster than the last Angie I did in Oct!

  • torch

    16:49 Rx’D

  • torch

    frog sits…
    Emerson: KB Sumo Deadlift High Pulls. 1.5 pood

  • Tony

    24:52 as rx’d with frog style situps.
    (19,9)
    PS – Nice pic Adam. Look at those guns!

  • Naveen Vennam

    35:07 as rx’d at the pacific palisades rec center. Unimpressive time, but 1st time I’ve ever done 100 pullups in a workout, so pretty pleased.
    Also, caught a workout on friday at LaLanne crossfit in San Francisco and a great time – fyi in case anyone finds themselves in norcal at wod time.

  • Mike Mishik

    20:01 rx’d

  • Matt D

    27:34 rx’d unachored forg

  • Martin

    27:26 Rxd – Unanchored

  • Brett_nyc

    19:53
    PR is 19:40, happy enough to be sub 20.
    feet unanchored, no abmat

  • kj

    Did a “my arms are about as strong as still wet noodles” version of Angie.
    50 pull-ups (blue band)
    50 push-ups
    (finished these around 21 minutes)
    100 sit-ups (unanchored)
    100 squats
    26:17

  • Lenny

    13:28 anchored sit ups
    Justin K and Ari were in this class so those guys really pushed me hard. I don’t think I would have done any where near this if those guys weren’t in class pushing the pace.

  • http://sophiecrossfit.wordpress.com/ Sophie

    35:26 Rx’d , push ups were miserable…

  • Hari

    19:39 (PR)
    (68,54), (55, 42), (61, 48), (32, 17)

  • Mike K

    Damn Lenny. Nice time.
    18:18 rx’d PR by 28 seconds
    unanchored frog situps
    (28,27)

  • Jeffrey B.

    RX 19:56 (PR)

  • Rickke

    21:30 anchored sit-ups (PR)

  • Jai

    2 purple strings for pull ups, first 50 push ups without knees, last 50 on knees. Not groggy, but unanchored (and still in love with yoga mat). 29:43.
    Also did cashout of Tabata kettlebell swings with 12 kg, with a total of about 73, though my counting skills were negligable at this point.

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