Sep 7, 2014

Monday 14.09.08

Main WOD "Angie"

- 100 Pull-Ups
- 100 Push-Ups
- 100 Sit-Ups
- 100 Air Squats

Double Unders at 5x Max Effort (Cap 25)

Post loads and results to

Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Benchmark WOD!!!  You must complete events in order without partitioning for Rx. Before you begin, decide on your rep scheme. Some find success with knocking out as many unbroken reps as possible while others find success planning out blocks of reps (40, 30, 20, 10). 
  • Tip #1:Warmup doing movements similar to the workout. Use ring rows, walking lunges, air squats, pushups, sit-ups and stretch band for warm up.
  • Tip #2: Kipping is authorized and highly encouraged. Leverage that Kip-up training from last week to transfer horizontal momentum to a vertical advantage.
  • Tip #3: Watch your "Redline." Don't burn out with large sets unless you know how to manage your recovery and get back into it. Have rep scheme. Slow is smooth, smooth is fast.
Scaling: If you have never done "Angie", or if you have never done 100 Pull ups, consider "1/2 Angie."  Cut all reps in half and record your time.  If you still feel good, go back through the list and do the other half.

Skill/Strength: If you cannot do Double Unders (DU), grab partner and work the points below.  Then give 5 attempts of a max effort DU.  If you have DUs, give 5x attempts of 25 reps focusing on controlling your breathing to reduce recovery time in between sets.  Then go help a buddy. You will all need them tomorrow...
  • Tip #1: It is all in the wrists.  Keep your elbows in and spin at the wrists
  • Tip #2a: Spin twice as fast.  It will feel unnatural and you will hit yourself a lot until your brain learns a new rhythm.  Incorporate next tip to build said rhythm.
  • Tip #2b: Jump twice as high.  It will feel like wasted effort, but the longer you are in the air, the more time the rope has to travel a second lap around your big old head.
  • Tip #3: Keep your toes up.  If your heels are 12" off the ground, but your toes are 3" off the ground, you have wasted 9" of effort.
  • Tip #4: Don't give up...and maybe wear high socks.


Sean Carmody said...

14:26 Rx PR


20:20 Rx

Pull ups wore out my shoulders just before push up time...

Nice time Sean!

Jimmy Chen said...


Finished 20:44" Rx. Compared to my last Angie where I finished around the 18 minute mark, this was a bit disappointing. My excuse was that I did the 2.7 mile hike up the Wichita Mountains the day prior, so maybe that's why I felt sluggish on the SUs and squats.

Regardless, I have to give props to Sean - that's an impressive finish!

Ross said...

Decent PT session with cadets, big thunderstorm here so we adjusted to running shuttle sprints with Push up and situps and then some stadium stair sprints.

Really sore today on Pullups, pulled peck muscle from last week not loosening up like I would like. Limited me to mostly sets of 10 at a time on Pullups and Pushups so I could shake it out between sets.

14:57 RX - actually first recorded Angie time I could find.

Dan R. said...

18:47 Rx
Got to bubble late this morning which put me on the north rig with no abmat. Surprisingly minimal damage to my butt.

Sean Carmody said...

You guys are gonna make me blush!

Charles Lawrence said...

18:08 Rx PR. That's a great time, Sean!