Nov 13, 2013

Thursday 11.14.13

Main WOD
"Half Angie"
For time:
50 pull ups
50 pushups
50 situps
50 air squats


"Bad Angie"
For time:
45 chest to bar pull ups
40 handstand pushups
35 GHD situps
30 thrusters (95/65)

Skill Work
10-10-10 Glute Ham Raises

Optional Strength Work
Every 40 seconds for 4 minutes: 1 Full Snatch + 1 Heaving Snatch Balance + 1 Overhead Squat. Use a weight that is 60 to 70% of your 1RM.

Post your time and choice of Angie to the whiteboard and to comments.

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)

Main WOD
If you are competing in the Iron Major CrossFit Challenge on Saturday, take it easy and do Half Angie. If not, go all out with Bad Angie.

Skill Work
The glute ham raise is one of the most popular posterior chain exercises in the lifting world. It's a one-stop shop for a better backside. Perform three sets of 10 reps.
If you need a refresher, read this article.

Optional Strength Work
To increase stability in the shoulders and speed under the bar, try this three-movement combination: (1) Execute a full snatch; (2) Drop the barbell on your shoulders behind your neck and perform a heaving snatch balance; and (3) Finish with an overhead squat. This three-movement combination should be performed without setting the barbell down on the floor.


EJ Gust said...

7:54 Rx'd for the Half Angie this morning. Now it's time to fix some ripped calluses!

Sam Friend said...

7:00Rx for Half Angie. That beats my old PR by 45 sec!
I love the body weight movements and felt good about myself... Then I was humbled again by the snatch work.

Allan Jackman said...

Half Angie: 7:08 Rx
I was trailing Sam... good pace. Abs were on fire afterwards.

Completed 11 GHRs. Began to feel like I was going to tear my hammies, so I stopped.

Did the Snatch (power, not clean) -heave balance-OHS at 95 lbs. Since I didn't realize it was a squat snatch, I worked on a few squat snatches afterwards. Need to work on the set-up position for the snatch, which is not the same as the deadlift.

Jacob Heppner said...

Baaaaadddd Angie: 9:15
Looking forward to seeing all of you compete this weekend. Make sure you get plenty of rest Friday, I wouldn't even touch weights maybe just practice some lights skills.

Ross said...


Half Angie @ 5:42 strong on pull-UPS today.

Snatch work did a 4min rd @95 felt really good so i rested 2 min then did it again @ 115. First time I have been able to consistently do snatch balance movement with more than the bar so excited about that.

Dan R. said...

Half Angie 6:03 Rx.

3x10 GHD's. Set 3 felt better than 2 which felt better than 1. Maybe a hint to work on hamstrings in warm up.

Snatch work with #65.

Jimmy Chen said...

I'm just in awe seeing some of these sub-7 times! Came in at 7:42 with half Angie. In retrospect, I could've done more unbroken PUs, but my hands were getting shredded. Bottlenecked at sit-ups thanks to doing Annie on a whim on Monday...bad, BAD idea!

I'll be at the pool doing nice, slow laps tomorrow in anticipation for Saturday.

scottnkelly9901 said...

IMCF Hohenfels:

Full Angie @ 19:21

Nurse Murse said...

First day back from leave with an 8:44 RX for Half Angie. Not great, but not bad for just discovering what a pierogi is.

Quick question for WOD 3 of the Challenge on Saturday, if one is competing in the Open, can one still scale movement? Such as AMRAP M/U's for instance?

Susan Friend said...

No scaling will be allowed in the Open division. However, we put the MUs at the very end of WOD 3 such that the majority of the athletes won't even make it to this movement.

If you are in the Open division, and you don't have a MU, you have 2 options: 1) drop into the Rx division or 2) stay put and don't worry about the MUs.