Angie wants you to have a happy Monday

FREE BEGINNERS’ CLASSES every week at the following times: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.
In Brooklyn
#15 Mon/Wed @ 8pm, starts November 16 (5 slots left)
NEW! #16 Mon/Wed @ 8pm, starts December 7

In Manhattan
#89 & #90 are SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (5 slots left 3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

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

Butter vs. margarine showdown

Gluten lurks
Orange juice useless against common cold
Domino’s scientists tests limits of what humans will consume
Astounding push-up feat (video)
Cortisol management for crossfitters
Courtesy of CFE-NYC on Flickr, here’s Black Box member Adam L. (far right) running during the NYC Marathon back on November 1st:


  • Scaling options for today’s workout, courtesy of the CrossFit BrandX forums:
    Big Dawgs:
    As Rxโ€šร„รดd
    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)

  • 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

    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

  • jim

    14.54 – anchored sits, rxd.

  • Tim B

    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)
    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.
    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

    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

  • 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.

  • 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

  • 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.

  • Im depressed…
    Have a nice day

  • Arrg, my mouse got jammed. What I was about to say, was that this is an terrific post. Very insightful and informative at the same time.

  • Very informative, this was just the information I was looking for. You are dead on the money.

  • Hey, This is a terrific string. I found you on bing. Keep up the work.

  • Hey, This is a terrific string. I found you on bing. Keep up the work.

  • Hey, This is a terrific string. I found you on bing. Keep up the work.

  • Very interesting post thank you for sharing I have added your blog to my favorites and will be back ๐Ÿ™‚ By the way this is a little off subject but I really like your blogs layout.

  • Hullo, how are you doing? I genuinely like your blog! I was wondering if you might help me (I am positive some other subscribers may also be curious). I would also like to get into writing a blog as well and I at the moment write a blog with WordPress, but it is very confusing for me to build and I would like to attempt to build my blog with movable type instead to check if it might be easier. As a movabletype webmaster yourself, do u maybe maybe know where i could get online tutorials to be able to do this myself?? Thank you

  • I saw this really good post today, found it on yahoo. i think i may return some time.

  • Greeting. The real hero is always a hero by mistake; he dreams of being an honest coward like everybody else. Help me! Could you help me find sites on the: Annuity products. I found only this – allianz annuity. Annuity, if the prize selects before capsizing out his or her position advantage, the instrument might be played to make a portfolio of the little money employees tickets. The ojibwe had associated kittson of something on their insurance, selling policy for rate and sheltering purchase investments, annuity. With best wishes :rolleyes:, Kassia from Turkmenistan.

  • Extremely interesting blog post thank you for sharing I have added your site to my favorites and will check back ๐Ÿ™‚ By the way this is off topic but I really like your web page layout.

  • Very interesting post thank you for writing it I just added your site to my bookmarks and will check back ๐Ÿ™‚ By the way this is off topic but I really like your blogs layout.

  • I agree with with your conclusion. I am going to do some research and post it here for clarity. Stay tuned and I’ll be back with the info. I made sure to bookmark the site so I’ll be able to find my way back. LOL Also, if any of you women need home ab exercises don’t hesitate to come on over.

  • A good pun is its own reword.

  • Hello! While searching the Net I found your web site. Very intersting post. Thank you for the insights. I have checked over a few of your other articles and found some great information too. Thanks

  • Sweexytypevek
  • Thank you for a great post

  • Good post, thanks

  • And what is this? Something actually worth reading. Thanks.

  • Don’t have money to buy a house? Worry not, because it is real to get the home loans to solve such kind of problems. Hence take a commercial loan to buy everything you need.

  • ladies calatrava watches fake bvlgari classic watch fake rado watches