February 17, 2011

Workout of the day:

ANGIE!

100 pullups

100 pushups

100 abmat situps

100 squats

Another girl- another benchmark. It has been a while since we did Angie.  These workouts serve to measure and benchmark your performance and improvements though repeated, irregular, appearances in the “Workout of the Day”.

From The Crossfit Journal- September 2009- written by Greg Glassman

“Angie, Barbara, and Chelsea, are super simple (being comprised entirely of common calisthenics), very tough, dramatically reinforce the pull-up, and yet each presents a different metabolic challenge.
Angie and Barbara, contain pull-ups, push-ups, sit-ups, and squats. Chelsea contains pull-ups, push-ups, and squats but no sit-ups.
For each of these three workouts the pull-ups clearly present the greatest challenge. And, in the workouts’ aftermath, most athletes expressed surprise at their significant lat, rear delt, and biceps soreness. At CrossFit the pull-up is sacrosanct and everyone needs more. Angie, Barbara, and Chelsea support these values and aims.

Varied Metabolic Demands
The real story with these three workouts though is perhaps hidden by their obvious similarities. Each offers a distinctly unique metabolic stimulus. (Though, each is completely exhausting.)
Angie represents about 20 minutes of continuous work. Even with the necessary breaks in the pull-ups and push-ups the exertion is largely steady from start to end. For most, the tempo picks up with each new exercise. This workout has a strong aerobic flavor that increases throughout the workout.”

**Angie, Barbara, Chelsea, Diane, Fran and Elizabeth
According to the National Weather Service the use of “short, distinctive given names in written as well as spoken communications is quicker and less subject to error” than “more cumbersome” identification methods, so since 1953 storms have been assigned female given names.
This convenience and logic inspired our granting a special group of workouts women’s names, but anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date certainly deserves naming.
In this Journal we introduce you to Angie, Barbara, Chelsea, Diane, Fran and Elizabeth. Six amazing ladies whose charms we discuss in this issue will be making irregular but repeated appearances as the “Workout of the Day” (WOD).
Only by repeating workouts can we confidently measure our progress. We’ve chosen to repeat those workouts most challenging, formative, and expressive of the CrossFit fitness ideal, and these ladies fit the bill.

Is this your first time conquering Angie?If so, are there places in this workout that you know that you could get faster or rest less? If not, did your time improve since the last time?

“Success is in living well, making changes in yourself, believing in yourself, and persevering where you thought you couldn’t.” -Anonymous



Mobility WOD