CFF_040510-1938We’ve got a long one for you Friday, so we’re going to warm you up, and let you get after it.  Angie doesn’t require a lot skill, obviously the challenge lies in the volume of work, but how you pace yourself, and plan your reps can make a big difference in your overall time.  Go after Angie with a strategy, and come out with a faster time than before.

For some inspiration, here’s a video of Chris Spealler doing Angie in 10:11 (WMV/MOV).

And if Speal’s 70 pull-ups to start Angie wasn’t impressive enough, here’s a CrossFit Journal video documenting his quest for 100 (WMV/MOV).

April 23rd, 2010


100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

As RX’d all reps of each movement must be completed before moving on to the next.

Compare to 123109

The Saint Clair’s are hosting a breakfast this Sunday, April 25th.  Please go here to RSVP.

The Red Sox begin the final series of their homestand against the Orioles Friday.  Jon Lester is going through his traditional rough start to the season, but maybe he can get right against the perennial doormats from Baltimore.  Because of the game there will be no parking at CrossFit Fenway for the evening classes.

Programming Note: All of the CrossFit Fenway coaches will be out of town this weekend, so there will be no invasion Saturday.  Please feel free to use the comments on the blog to organize yourselves and take to the streets for a WOD.  If you do all get together, I want to hear about the madness you program, and hopefully see some photographic evidence.  Have fun out there.

17 thoughts on “Angie”

  1. Free Trial Jon

    38 minutes (roughly…too light headed to recall) with three different color bands. Perhaps Thirsty Thursday was not such a good idea?

  2. 22:54 Rx on my first Angie. looking foward to doing this one again now that i have a better idea of the strategy. really need to work on situps

  3. 30:30 today, so happy I finished. I couldn’t wash my hair after the work out, my arms were noodles…but I feel like I am on top of the world! I love Crossfit.

  4. That was awesome, in a holy [bleep] that was really challenging kind of way (and I have the Sandon-style epic ripped calluses to prove it!). LOL

    33:31 (pull-ups: 45 purple, 55 purple/red).

    As irony would have it, I did a modified travel workout/WOD yesterday. Warmup then high bar back squats and the WOD: 40, 30, 20, 10 of sit ups and push ups with 50 single unders between each round. Needless to say, arms were a bit smoked today, so I’m looking forward to seeing this particular girl again in the future.

    As for this weekend, is anyone up for doing a CrossFit Endurance WOD tomorrow ( I can’t do another WOD that includes strength/lifting for a 3rd day straight but I figure I could do some running (as long as it’s not summit ave!) . . . anyone else interested? If so, I propose we pick something and meet up at the track near CFF tomorrow. 🙂

  5. Good work today Shawn.

    37:11 for my first Angie. The pushups are killer – definitely need to work on those and my kip.

    As for an invasion workout: I’m not around on Saturday, but plan on heading over to the outdoor workout area on the Esplanade and doing some sort of workout on Sunday. Not sure what it’ll be, but it’ll probably include some pull ups, burpies, short runs. Open to suggestions if anyone wants to get involved.

    Eric and Co., is there a way we can upload our actual pictures? The MC Escher-inspired avatars gotta go! 🙂

  6. 27:44.

    Pull-Ups: 13 with 1 red band before I accepted defeat and grabbed a second.
    Push-Ups: After 60, JT told me to scale to the box b/c my form was crap. I wholeheartedly agreed.

    What a week. Thanks to everyone (particularly JT) who mocked me for sandbagging, I mean motivated me to go for things I didn’t think possible!!! Well, let’s be honest- 3 months ago, walking after “Angie” wouldn’t have been. That’s assuming someone didn’t just beat me during my awful squatting. 🙂

  7. 18:10 as RX

    JT and Eric think I had an unfair competitive advantage because I was wearing compression socks, but i wholeheartedly thing it was Michael Cahill’s kick-ass tunes that inspired the 5pm class!

    First time I crossfit’ed was in December, and I had completed Angie at 36 minutes with plenty of colorful bands… 4months later, I cut my time in half and scaled to RX… I’m a believer in CrossFit for sure!

    1. Ted, et al: Use to set a profile picture instead of the “pomo quilt” thing. It’s nifty. (You’ve got yours working, but others might want to know how, too!)

      Eric: I agree, Mr.Cahill’s DJ skills were much appreciated. Sorry to have to tell you, but the 6pm class beat your time. Twice. Ty edged you by 3 seconds, and James Wen turned in a truly unbelievable 16 minute time. It was awesome.

      For myself, on New Years Eve I did Angie with GREEN bands on the pullups and a ball target under my ass on the squats. Today, I did it as RXd: 28:10. Met my goal of “RX under 30”.

      Jen, you did awesome things this week, and then wrote some awesomeness on Faceypage. Thank you for all the support and inspiration YOU provide. I do this for you. (And all of you. And me.)

    2. I’m gonna chime in to second the tunage at the 5pm class! thanks Michael! also, WOW Eric P. that’s great!

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