15 May 2018


Workout of the Day

"Angie"

For Time

100 Pullups
100 PushUps
100 Sit-ups
100 Squats

*I'm going to offer a few ideas for scaling today. Angie is a potent workout, especially if you're not used to that volume (amount) of body weight movements, particularly the pullups and pushups, and the cominbation of them back to back. If you haven't been doing high rep pushups and pullups in the last couple of months (think last week's Wednesday workout as an example), then your body literally won't be able to handle the prescribed amount in Angie and also be able to recover well. With this workout, we want to push the muscular stamina while still having it be metabolically taxing. This means, we want you to be able to complete reps quickly and completely, earn some muscle fatigue by the end of the set and be out of breath because you're moving fast. If you're losing full range of motion or if you're doing pullups in sets of 1 and then resting, you're missing the desired stimulus of this workout. 

We have two goals for this workout today, to meet the stimulus, and to pick a scaling option that is safe and will leave us having worked out, but also able to recover within 48 hours. Here are some ideas to alter Angie a bit to meet those two goals.

A. "Mix 'er up"

5 Rounds
20 Pullups
20 Situps
20 PushUps
20 Squats

*I like this option if you're prepared for the full amount of reps, but still want to keep extreme soreness away. 20 of each, followed by a completely different movement function will allow some time for recovery during the workout, as opposed to doing all 100 of the same thing at once. This also pushes apart the pullup/pushup combo that can be challenging to do back to back.

B. "JUST SCALE THE REPS!"

60 Pullups or your pullup variation
60 PushUps
60 or keep 100 Situps
60 or keep 100 Air Squats

*If you want to keep a brisk pace on the pullup and pushups, cut the reps down so you're not into singles during the last half of them. If you're comfortable with the 100s of situps and squats, keep those the same.

C. "Just a touch"

5 Rounds
10 pullups
10 pushups
10 sit-ups
10 squats

*Maybe you're already super sore from Monday, coming back from a cold, or just not concerned about going 100% today for some reason that's your own. This would be a nice dose of fitness for today that will get you practice and exposure to these 4 movements, without leaving you feeling like you over-did anything.

D. "Your workout"

Or you make up a scaling version that you feel is most appropriate for you. Try to keep the same stimulus as much as you can. Also, if you have a score to compare to, do whatever you did last time, if it seems right for today. Chat with your coach, your classmates, and look in your notebook at previous workouts. Be realistic about what your body can do at this very moment.

Angie, kind of like "Murph" is meant to be like the "marathon of the crossfit world". People don't wake up in the morning and decide they're going to run a marathon later that day without having done any preparation or training for it. Exposure to increasing doses of distance is part of the training plan. The same goes for doing a grueling workout like Angie or Murph. Regular exposure to increasing dosages will get you there successfully and most importantly, SAFELY. 

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Email Us
50 Main St
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(607) 299-4926
Open Hours:
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