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Half "Angie"

For Time:
50 Pull-ups
50 Push-Ups
50 Sit-Ups
50 Squats

Post time and Rx to comments.
suggested back-off week

Skill Work
Push Jerk review and practice

"Who wants to fight Shawn?"

Here are some insights into yesterday's Rest Day question from the September 2003 free issue of The CrossFit Journal.  If you like this article and one's like it, check out the thick green binder in the library.  It's got tons of CrossFit Journal articles from 2002-2004.  No reading in the bathroom!

Thank you to Jamie D for helping clean and paint the bathrooms yesterday.  We've got some temporary "shelving" in there for you to put your stuff on while you change as well. 
Please post to comments what else you'd like to see in the bathrooms.

Reader Comments (37)

Everyone wants to fight me judging from all the hands raised.:(

Jeremy gave me a couple pointers on the Jerk that I think will really help me going forward. I realized I've been dipping way too much on Push jerks and Push presses. Doing the small dip--really made me feel more explosive getting the bar overhead.

I did the half Angie WOD yesterday with Peter, Chris with the guidance of Jeremy and Shane.

12:24Not So Bad.I got through the pullups in a decent time knocking out 12, 6, then sets of 3.Pushups, I knocked out 12, 5, then sets of 2 or 3, before finishing with singles.

Situps 25,5,5,5,5,5--need to swing my arms a bit more.

Squats 25 x 25.

I didnt feel so bad afterwards. I had wanted to do Monday's workout but I guess Ill try and come in today to get that done. The extra night's rest has my hamstrings back to 100%.
March 3, 2010 | Unregistered CommenterShawnS
Here's hoping for a big improvement over the half Angie I did in September.

Does anyone have the POSE running book/dvd they'd be willing to lend/sell to me?
March 3, 2010 | Unregistered CommenterJoe
this was mentioned awhile back, but i'm going to repost - i'm registering, anyone else in?


March 3, 2010 | Unregistered Commenterstephaniep
Damn you Steph. I was trying to hide from this one. Come to class tonight and talk me into it.
March 3, 2010 | Unregistered CommenterJoe
I am too much of a wuss, Steph, but talk to Jacinto, he is planning on signing up as well, but he wanted to make sure he had teammates.

Also: I think we need to send David to apostrophe school.

March 3, 2010 | Unregistered CommenterSameer Parekh
Apostrophe school? Do you mean quotation mark school, "Sameer"?
March 3, 2010 | Unregistered CommenterBethany
David used quotation marks properly. Apostrophes too: "It's," "we've," "you'd," etc. Gold star.
March 3, 2010 | Unregistered CommenterGrammar Police
There is no incorrect use of "quotes" in today's post. It's copious, yes, but you can make an argument for each and every one. The quote under the photo suggests that someone (undesignated) is asking the question, since the shelving is temporary and presumably doesn't look like official shelving, the quotes are acceptable there (one might call this shelving is the suggestion). The one questionable use might be "Angie" and you could use it there because it's taking some kind of liberty to call this Angie, since it's only a half "Angie." There is a misuse of an apostrophe--"one's like it." In that particular case I think it would be preferable to say "others like it."

There. That's my grammatical diatribe for the day. Now I feel like a tool.
March 3, 2010 | Unregistered Commentertam
LOL@ Bethany.Am I coming tonight to do this? I can do everything but the pullups, I dont even have them assisted, but otherwise i am the queen of doing things fifty times on my own....though I will likeley finish on thursday :P
March 3, 2010 | Unregistered CommenterRegan
regan - jumping pull ups are your friend! long before the white, blue and green bands arrived at SBK there were jumping pull ups a plenty!

get it!
March 3, 2010 | Unregistered Commenterstephaniep
I was raised by a grammar specialist. If anyone says "she is the cat's mother," I am jumping out of a window.

Love the backoff week idea. When Rita tells me to take out the garbage and put the kids down, I am trying this backoff week thing, I think it's got legs!
March 3, 2010 | Unregistered CommenterJim
Jim's boss: "Jim, do you have that report I asked you for on Monday?"

Jim: "Lay off man! It's a back off week! I'm only operating at 60% intensity!"

March 3, 2010 | Unregistered CommenterFox
Don't fight Shawn! He's "Asian"!

(Did I do it right?)
March 3, 2010 | Unregistered CommenterMatt U.
Actually jumping pull-ups are pretty much universally reviled across the crossfit community today. due to the relatively shortened/easy concentric portion of the pull-up (the ascent toward the bar) followed by the longer eccentric contraction (the descent) it is a great recipe for Rhabdo especially at high volumes.

Ring rows will be prescribed instead of jumping pull-ups in almost every case.

March 3, 2010 | Unregistered CommenterShane
Half Angie: 7:24

Thought I'd go sub-10. I think I was not aggressive enough with my goal. My last Angie was 25 I think though, so sub-10 seemed reasonable. I guess my next Angie goal should be sub-10.

In other news: need a car this weekend to haul some turntables and speakers from my apt to the SBK. Any volunteers?

On apostrophes: Tam noticed the extra apostrophe in "one's" that I also noticed. That was the only apostrophe violation in this post, but I have been seeing them regularly. ;-)

March 3, 2010 | Unregistered CommenterSameer Parekh
toughmudder. i'm interested. are we doing a team thing?

WUrow 5min 20s/m 1300m35 rows on carlos's pace.

ACC Wkpush jerk practice x5x345lb x 5 press45lb x 5 push press45lb x 5 push jerk95lb x 5 press, push press, push jerk x3.

WODhalf Angie10:47 rx'dpull ups were for ass. push ups close to that. have do those at end of each class to avoid that feeling.

great class today. great to have the wifee back in de house.
March 3, 2010 | Unregistered Commenter.DMG
uh i mean sub-20.

March 3, 2010 | Unregistered CommenterSameer Parekh
"Warm-Up"Row 5 Min, force curve focusFoam Roll "Lats", "Traps" "ITB's" and hips

"Push Jerk Practice"Press 45x5x2Push Press 45x3x2Push Jerk 45x3x2, 95x3x3, 115x3x2

Half "Angie"8:30 as Rx'd

I miss the thick pull-up bars..

March 3, 2010 | Unregistered CommenterDavid Osorio
Sameer, where do you live, and how early can you do it on Sat? I can help out if it's early enough.
March 3, 2010 | Unregistered CommenterJim
shane - paint me embarrassed! didn't realize jumping pull ups were no more. i did them all the way up until i got my first pull up and i turned out ok (i think).
March 3, 2010 | Unregistered Commenterstephaniep
how could i forget the foam roll on the lats?! that was a killer!

March 3, 2010 | Unregistered Commenter.DMG
DMG - if we get enough people (6 is the minimum for a "team" hehe) then we can register as SBK.

if not, CF Queens has a team that we can probably join, or we can just each individually register...
March 3, 2010 | Unregistered Commenterstephaniep
David, I second missing the Thick Pull Up Bars.
March 3, 2010 | Unregistered CommenterShawnS
Jim: I'm at the top of 4th avenue in the Williamsburgh Bank Bldg.

I hate getting up early on sat because I like going out fri night, but I can make an exception. =) What is your schedule?

March 3, 2010 | Unregistered CommenterSameer Parekh
Does anyone have a spare bedroom? My 'rents are visiting us next week, Wed.-Fri. nights. If you can put them up, I'd greatly appreciate it; they'll eat all meals at our place – they literally just need a place to sleep. Please email me at nick[at]crossfitsouthbrooklyn.com. Thanks!
March 3, 2010 | Unregistered CommenterNick Peterson
Sameer, I probably am doing crossfit 9:30-10:30am . I could do it right after that, but if it's later than that, not around. if that works you can let me know.

March 3, 2010 | Unregistered CommenterJim
i would love to do tough mudder, but I have an alumni game the night before...and I have to teach young punks how to ruck, maul and tackle the hard way. Not to mention I also ahve to teach them how to drink and eat snakes the hard way.

March 3, 2010 | Unregistered Commentergabrus
Jim-- thanks, will call you. Are you the same Jim I know from last year or a different Jim?

March 3, 2010 | Unregistered CommenterSameer Parekh
Foam rolling goodness followed by push jerk practice. Damn you shoulder mobility.

Half Angie - 8:58Note - I felt tired and listless all day and almost didn't make it tonight. After enjoying the pleasures that CFSB has to offer, I feel great.
March 3, 2010 | Unregistered CommenterDavid Mak
I David's punctuation was fine you bully's! And more importantly, the caption was "funny!"

Foam rolling hurts, but I'm trusting that it's good for me for now.

1/2 Angie 8:58

I used the low bar, but I think fear of dragging my toes hurt my reps. Maybe I am making excuses.

Running through mud sounds fun and I am slightly afraid, so I might have to do it.

Have car, will gladly help with speakers.

David, Joaquin will visit Grandpa and watch Mom run marathon. It was an idea so obvious it took some distance to see it. Thanks.

March 3, 2010 | Unregistered CommenterCarlos
Bravo D-Mak. You flew through that sucker.

9:45. Huge improvement. Fo shizzle, as the kids say.
March 3, 2010 | Unregistered CommenterJoe
Warmup:-5 min consistency row at 20s/m.-Foam Roll and mobility work

Skill work:-Push jerk 45x5, 45x3, 55x3x2, 65x3x2

Half "Angie": 11:32 rx'd-Started out thinking I would modify to 25 pullups but I decided to stick it out. Very glad I did! Pushups were aweful. Was able to do two sets of 5 to start, then it quickly dwindled to 3, then 2's then singles. All situps and squats were unbroken.

-I really wanted to do the tough mudder event, but I have to pass. Boo:(

-I wouldn't mind seeing a bathroom rug...specifically around/near the toilet. Boys tend to miss and I don't particularly like stepping in it.
March 3, 2010 | Unregistered CommenterJess
11:34 as Rx'd. Push-ups were my limiting factor, by which I mean "complete sh*tshow." I think my last 15-20 were singles.

Acc work:Press: 45x5x2Push-press: 45x5x2Push-jerk: 45x5x2, 65x3, 85x3

Foam rolling was pretty pleasant. After a month of doing bikram yoga 2-3 times a week, I've experienced a noticeable drop in muscle soreness all over my body.

Also: Shawn's dog is awesome.
March 3, 2010 | Unregistered CommenterMatt U.
Agreed that Shawn's dog, "Paulie" is awesome.

March 3, 2010 | Unregistered CommenterDavid Osorio
Sameer, I think I'm the new and improved Jim!
March 4, 2010 | Unregistered CommenterJim
I feel terribly confused after reading all these posts. ;(
March 4, 2010 | Unregistered CommenterAsta
Warm up with the foam rolling and push jerk practice. I think the push jerks even though light were enough to significantly impact my pushups.

Half Angie as Rx'D 8:16. I was hoping for sub 10 and got it. Conditioning is coming back a little faster than I thought it would. Still have to get running back, but since it was never good to begin with that shouldn't be too hard.

I like the new thin bars, but they need sanding to take the ridges off. And a coat of anti-rust paint.

After the workout rowed for 10 minutes at a 20 s/m pace. Just trying to work form.

Then practiced hand stands for 15 minutes or so.
March 4, 2010 | Unregistered CommenterMalcolm

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