Angie – Everyone's BFF
It’s here guys – the day you’ve been waiting for since last week! That’s right – “Angie” is today’s Benchmark workout!
Get ready for some fun with pull-ups, push-ups, sit-ups and air squats!
So, what can you do to get ready for this beast of a WOD? If you subscribe, this CrossFit Journal article does a great job of discussing scaling in general, and gives some particular tips for Angie. The Journal is a great resource and I’d highly recommend subscribing to it.
If you don’t subscribe, here are a few ways of looking at Monday’s WOD. You can reduce the total amount of work, which is an option for those who have been CrossFitting for longer and are more experienced with pacing themselves during a long WOD (i.e. doing 60 reps of each movement instead of 100). For those who are newer to CrossFit, physically limited, and/or less conditioned, not only will we want to scale the number of reps, but we will scale the workout so that not all reps of each movement are performed before moving on to another (i.e. doing 6 rounds of 10 each for a total of 60 reps).
Your coach will also help you to find the proper scaling method, but it is important that you come into class tomorrow knowing a few things.
- What scaling method (i.e. band or rings) allows you to do 10 kipping pull-ups or body rows with relative ease
- What scaling method (knees, band, wall) allows you to do 10 push-ups with relative ease
- What sit-up method you will use (ab-mat, butterfly, etc.) and how to get it set up
- Whether you have any issues with performing full range-of-motion air squats (knee, hip-flexor or lower back limitations)
Knowing these bits of info will help to make Angie a pleasant (hahahaha!) experience for you and for your coaches!
-Emilie
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Monday’s WOD:
“Angie”
For time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
To be completed as Rx the WOD must be completed top to bottom. All Pull Ups before push ups etc.
Compare to:
7/18/11
11/14/11
4/23/12
8/27/12
1/7/13
2013 06 09