Sunday, January 23, 2011

11-01-21: Angie!

CrossFit benchmark WoD: Angie
  • 100 80 Pull-ups
  • 100 80 Push-ups
  • 100 80 Sit-ups
  • 100 80 Squats
As Rxed, For Time :Complete all reps of each exercise before moving to the next.

Scaling: Sub-sets of 10 each to make it even remotely possible.
Jumping-Chest-to-Bar Pull-ups instead of real ones, because that's nearly an infinite number of pull-ups, at least for me...

If someone tells you pull-ups are good for isolating muscles in the back, try not to laugh at their utter incomprehension of what a full-body monster pull-ups CAN be. (

All the way down, all the way up. Repeat as needed. (
Abmat allowing proper lumbar curvature throughout the entire ROM of a sit-up, making it both more effective AND (at least in my mind) easier, because the initial ab contraction doesn't just fire your lower back into the floor. Because your back is supported, that initial contraction actually works towards elevating your torso! Just like what a sit-up is supposed to do! Yay Abmat! ( (Note, I am NOT a paid sponsor, but if the abmat folks want to sponsor me, I'll do it!)
It's ok if your hip crease doesn't drop below the top of your knees. You just can't count the rep, and have to keep trying until you DO break parallel. For as long as it takes.  Come on, the toddler can do it! Why can't you? (For what its worth, watch almost ANY toddler, and you will see nearly perfect squat mechanics, perfect running form, everything. It's AWESOME!) (

I ended up doing this workout at the end of the workday on Friday, having missed my window to get it in during my lunch hour. The number of complications this created was large, but the biggest were these: I had eaten lunch recently, and I usually workout on a nearly empty (read: pre-lunch) stomach, and I had pretty much written off working out, so I had very little time to try to psych myself back up when the opportunity presented itself. But, I grabbed my crap, headed down to the gym, cranked up the Amon Amarth, and went to work!

Some quick intense jump-rope and active stretching, then onto the workout. I grabbed a dumbbell to anchor my feet on the sit-ups, my AbMat for its first WoD use, and set myself up under the ever multi-tasking Smith machine (for the jumping chest-to-bar pullups, a scaling borrowed from the fine folks over at CrossFit Garden City). Then, viking metal cranking, I started knocking out sets of 10 of each exercise.  One other change (not reflected above) was that I did each exercise in the wrong order, having written down the workout from memory.  Rather than pull-ups, followed by push-ups, sit-ups and finally squats, I did them as followed: 10 squats, 10 push-ups, 10 jumping c2b pull-ups, 10 sit-ups, with the driving factor being not doing the squats the jumping c2bs back to back.

Two rounds in, I just wanted to die. Two rounds later, I knew I was going to die. In the fifth round, I started having to stop occasionally to let my stomach settle, since lunch was still floating around and starting to make itself known.  I didn't want to meet Pukie the Clown until it was because of my awesome intensity, not just my bad scheduling.
So, with some pasta and sausage and chicken with red sauce making its way around my guts, I continued working through sets.  By the time I hit the 7th set, I had to break up the sit-ups and push-ups.  Jumping pull-ups had already started being broken up in the 4th or 5th rounds, but really only because my form was starting to fall apart, especially on the negatives and landings. Better to take a breath and keep from re-tweaking my knees doing pull-ups (just TRY explaining that one to someone).

By the end of the 8th set, I was pretty much done. Had I pushed through the final 20 reps of each exercise, I certainly would have ended up booting, and probably still not completed the full workout. However, I also misread/misremembered the recommended scaling from CF GC, and thought that they wanted you to shoot for between 15-20 minutes for the workout, scaled as necessary. I finished round 8 at 19 minutes even, and figured that was perfect.  Having just reread their workout, it actually reads that we should have been shooting for 20-25 minutes... ie, I was right on track, or at least could have fit in one more round, if not both.

This highlights an unfortunate reality I failed to take into account when tackling this workout: if you don't plan ahead for what you want to accomplish specifically, you will end up doing less every time. At least, I will. Granted, CF GC's scaling recommended doing maybe 50-75 reps of each exercise to stay within the timeframe, so I did MORE than that... but in terms of the overall time period, I actually ended up cutting it short. Lesson learned, the hard way.

Music for the workout:
Amon Amarth - With Oden on Our Side - 2006
Valhalla Awaits Me - Live at Summerbreeze 2007

Runes to My Memory - official video

Asator (Embedding disabled by request, so I'm sure you won't follow the link. Heh.  Lord the Rings footage set to Amon Amarth. Love it!!
Hermod's Ride to Hel - Loke's Treachery Part 1

Gods of War Arise (Call of Duty games used as footage = awesome!)

With Oden on Our Side

Cry of the Black Birds

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