« WOD 9.20.09 | Main | Rest Day »


For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.
compare to 3.1.08

Accessory Work

Foam Roll

Felix doing a barbell complex

CFSBK at $14,570 for Fight Gone Bad

To date, CrossFit South Brooklyn has raised $14,570 for charity, more than double what we raised last year!  I'd like to especially acknowledge Matt Ufford who has raised $6,671 through the Kissing Suzy Kolber blog where he is a contributor.  Matt also won a pair of FGB IV Oakleys for being the top fund raiser internationally on 9/16.  On top of this, our own Jim Ryan was the winner of the Home Stretch Challenge last Wednesday. He raised $520 and gets pair of FGB IV Oakleys too. Great work, guys!

Here are our top 5 fund raisers

1. Matt U:  $6,671
2. Brian S:  $985
3. Jim R:  $915
4. Gerrit G:  $703
5. Anne W:  $545

Because of all this phenomenal fund raising, CrossFit South Brooklyn will be receiving a limited edition 24"x36" event poster and a 3'x3' vinyl banner from the good folks at Fight Gone Bad IV.

If your fund raising hasn't hit the floor running yet, why don't you spread some good karma by donating $10 to someone else from SBK?  Click this link and search for South Brooklyn under "Team Name" to make your move.
Good luck to Coach Jeremy who will be competing in the middle weight division of the 2009 CrossFit Strongman Hybrid Fall Challenge

Reader Comments (27)

Tobada Squats #1: 16

Hey Shane, my quads want to hug to you to painful death, but they're too sore, so you get away easy...this time.
September 19, 2009 | Unregistered CommenterBen Weaver
19:51 as Rx'd. First Angie. Pull-ups were a breeze, push-ups slowed me down, sit-ups were easy enough, had to do squats in sets of 10. Got open skin on both hands at around the 93rd pull-up. Thanks to Shane and Chris for the help.
September 19, 2009 | Unregistered CommenterVincent Dugan

sit-ups broken 70/20/10, which might have been the first time I've done a set of 70.Squats weren't as strong as the last time I did Angie, probably due to deadlifts on Thursday.Always a fun one in retrospect.

September 19, 2009 | Unregistered CommenterErik K.
19:44. boxing wraps didn't work for stringing together more than 5 pullups. did we place our grip order?
September 19, 2009 | Unregistered Commenterpaul
24:18. I subbed 30 strict-pullups without bands (started with a set of 10, which quickly decayed into doubles and singles). Then pushups, started with sets of 10s and 5s, which became doubles. On situps, started with sets of 15s and 10s, and then did last 30 or so unbroken. Did the squats unbroken. Big thanks to David McGrath for watching and counting; it really, really helped a lot.

Props to Chris and Laurel for running a tight ship. And a special thanks to Chris for pushing me to not use bands.

One of these days I'm going to burst from all the goodness CFSBK puts into my life.
September 19, 2009 | Unregistered CommenterSamir Chopra
ANGIE19.50modified. did 100cal row instead of pull ups. PUSH UPS!!!!props to samir for banging out 100 squats unbroken.

acc wk10x3 ghd hip extensiondecided to row a 250m with dan and bjorn41.1 PR quite pleased.foam roll

thanks to chris and laurel for leading L1 today.
September 19, 2009 | Unregistered Commenter.DMG

Did 100 of each, blue band on pull ups. Had to use knees for last 20 push ups. Sort of ugly, but I was pleased to finish. Most pull ups ever, by a lot.

Thanks to Laurel and Chris for all the encouragement.

September 19, 2009 | Unregistered CommenterChris
Today:21,15,9 each ofBurpees (some full,some with modification)Jumps (20 inches)for time. (8 min, 30 sec)

Also, from Wednesday:Tobada Squats #1: 15

And about half of a chocolate bar.
September 19, 2009 | Unregistered CommenterKatalina
Damn, I'm missing this! I'll make it up somehow.Samir - Unbroken squats=kick ass.

Congrats to all of the top fund raisers, especially Matt, sprinting out into the very distant lead!
September 19, 2009 | Unregistered CommenterDavid Mak
17:56This was definitely a test of my muscle endurance. I did the pull-ups in sets of 10 until I got to around 70 and then started doing 5s. Did 20-20-10 on push-ups and then continued on with sets of 5s. The squats ended up being a lot tougher than I thought they'd be.
September 19, 2009 | Unregistered CommenterScott
Angie: 29:26Hands ripped, but otherwise the pull-ups were surprisingly ok. Did 15 then sets of five to 90 then fast singles. Push-ups were bad, sets 5 until 50, then I was down to sets of 2. Other stuff was ok.

Great work everyone! Badassery all around.
September 19, 2009 | Unregistered CommenterLaurel

But I only did 60 pull-ups (with the band)...sigh...
September 19, 2009 | Unregistered CommenterTamson
So great to watch 3 classes full of athletes slam though Angie today! Thanks to everyone for making it a smooth day and for their consideration of our neighbors downstairs celebrating the new year as well. I'm pretty sure tomorrow we'll get back to stompin' and bailin'.

Special shout to Samir, Chris, Colette and Edgar on pushing through to a new level on pull-ups. Edgar, you were a lesson in mental toughness.

23:58 on my own Angie. She will be mine in under 20:00 next time we meet.

September 19, 2009 | Unregistered CommenterChris Fox
So sad I missed that, will try to do it later this week from Spain
September 19, 2009 | Unregistered CommenterTal
Angie100 pullups100 pushups100 situps100 squats


Did 33 pullups my first set and gassed out, after that I had to do 5 at a time to 100.Situps were a nice break from the craziness but that just means I wasn't pushing myself hard enough.

My goal is Sub 18:30 the next go around.
September 19, 2009 | Unregistered CommenterAnthony
19:59Pullups in sets of 5 until 90, then singles. Fouled twice.Pushups in sets of 5 until 65, then singles. Hand to stretch out my shoulders between reps.Situps in sets of 20 until the last 10 in 5 and 5.Squats in sets of 10. Fouled twice - Laurel yelled at me for one of them, I yelled at myself for the other.

Not even close to a PR. But that's OK, made it through.

Really like having that huge clock to look at for extra motivation. Wouldn't have hit sub 20 without it.

Nice work everyone!

Afterwards:Rowed, got smoked by David McGrath and Bjorn on the 250m sprints. I don't care if I'm shorter than you!!!! Will catch up..

My one acomplishment for the day: 104 consecutive double unders in 60 seconds. Went done outside on the sidewalk and cranked them out. ROCK!
September 19, 2009 | Unregistered CommenterDan Rx'd
19:39 in the park

Pullups: sets of 10Pushups: 30, 20, 20, 20, 10Situps: 60, 20, 20Squats: 60, 20, 20

September 19, 2009 | Unregistered CommenterAllan E
I tried to do this at Harmony Playground, but even at quarter past six in the evening it was a riot of children. I ended up doing a 1/2 Angie in my apartment.

50 Pullups. This sucked, as expected. Used a variety of chinups, switch grips and whatnot to get through this. It's hard to get full extension in a doorway, but I did what I could. And you certainly can't kip on a tension-mounted bar. Kicked the refrigerator once, which hurt.

50 Pushups. 20-8-various sets of 5-7 for the rest. This was a little worse than I thought. I kind of expected more like 20-10-10-10.

50 Situps. Unbroken. Shock of the night.

50 Squats. Unbroken. Harder than expected, but unbroken.

Time: 18:06 Looking forward to trying this again in the box with a full pull up bar and some group energy.
September 19, 2009 | Unregistered CommenterJoe
Joe and Allan - awesome work, doing this solo SUCKS!
September 19, 2009 | Unregistered CommenterDan Rx'd
Thanks Chris and Laurel.


I felt strong today especially on pullups today. The main thing that slowed me down were pullups and pushups. St ups and squats were relatively easy.

I wore weightlifting gloves and those sucked. I have 2 huge sores in the middle of my palm which is worse than the usual calluses. Feels like road rash.

Im already feeling the sorenes coming on

September 19, 2009 | Unregistered CommenterShawnS

Rowed for 100 cal on the erg in place of pullups due to wonky shoulder. Also scaled the other bits to 75 due to my beginner status.

Big thanks to Bjorn and Chris Fox for pushing me. Scaled though it was, I keep putting in my best efforts because of the awesome people at CFSBK.
September 20, 2009 | Unregistered CommenterNino
Felt really strong going into class. Left a barfy mess. Angie kicked me ASS. But what what fun.

30 strict pull ups (green -- big ups to Malcolm for rescuing me after exhausting at 17).

100 push ups (modified after 50)

100 sit ups

100 squats (did those in 25, then sets of 15 -- feeling strong on these, but really took my wind in the end)


It was personally the toughest WOD since the teaser. But what fun.
September 20, 2009 | Unregistered CommenterMatt R.
question for cfsbk - do you think pull ups on the rings are harder or easier than on the bar? i think they are easier but that the cycle time is much longer but gerrit insists they are harder.

anyway we did angie yesterday also but with pull ups on the rings

nicole 32:30gerrit 25:31

September 20, 2009 | Unregistered Commenternicole

My first time meeting Angie and since I don't have pull-ups this was modified. I only did 30 pullups with the green band which was too easy. I should have used the blue band or done the 100 on green? The pushups (all modified) killed me and were my biggest time-suck. I know I won't be faster next time, but I will push myself harder.

Enjoyed having Mr. Fox running the class:) I might have a crush on him...
September 20, 2009 | Unregistered CommenterJess
16:36, but i halfed just about everything to keep my lower back happy and healthy and not angry, and mean.60 squats50 situps (wanted to do 100, but didn't want a lockedup back situation)50 modified pushups30 green band pushups, and basically christian did those for me, if i'm being totally honest. thanks, christian. they fucking SUCKED.

afterwards i took a nice extra long three-mile walk home.
September 20, 2009 | Unregistered Commentertamar
This was HUMBLING. I have crap-for-pullups. Did the 75 rep scaling. Pullups on blue band, 10-5-5 then sets of 2 and 3. UGLY. Pushups 20-10-5 then sets of 3. No situps--still have separated abs from pregnancy. Squats almost unbroken.Time: 20:26. Gaah. A loong way to go.FYI, its a great motivator to have your hungry baby screaming during the whole back half of the workout....sorry, Linus!
September 21, 2009 | Unregistered CommenterCharlotte
bit late with this post:

21,15,9 each ofSitupsJumps (20 inches)

time: 4m 23s
September 21, 2009 | Unregistered CommenterJames N.

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