Monday
WOD:
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
You must complete all 100 of each exercise before moving on to the next.
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Now that’s an open hip!
Oddly enough, this photo of Brian A. was taken the last time “Angie” came up. Brian completed Angie with the fastest time of the day and some of the most flawless legit range of motion on Pull Ups, Push Ups, Sit Ups, and Squats that I have seen in the gym. Do you have what it takes to match that? Remember, on the Pull ups, the chin must clear the bar. On the Push Ups, chest and thighs must touch the deck and the elbows must lock out. On the Sit Ups, your shoulders must touch the ground each time, and you must sit all the way up. And last, for the Squats, the crease of your hip must go below the knee (below parallel), and you must open the hip and straighten the legs at the top. Some degradation of form is necessary when you ramp up intensity, but always remember…RANGE OF MOTION IS NON-NEGOTIABLE.
This Week: How Fit Are You?
A lot of times, people assume they are fit if they look thin or have some good muscle tone. This week we are going to talk about what it actually means to be fit. Being fit is not gauged by how good you look in a swim suit. It includes a number of factors. We need to take into account what’s going on inside the body as well. We will look at food, workouts, and lifestyle in this week of posts. Stay tuned….
“They have no struggles, their bodies are healthy and strong. They are free from the burdens common to man; they are not plagued by human ills.” Psalm 73:4-5
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ANNOUNCEMENT
Carolina CrossFit will close on Friday, July 3rd at 1:00pm and re-open with normal hours on Monday, July 6th at 6:00am. We hope that you have a safe and relaxing Fourth of July!
Good luck to all today…….. See ya in the p.m.
prepare your hands…. we haven’t done that many pull-ups together in a long time. my hands were bleeding – trim you callouses and use prepH (on your hands) – thanks, Eric
WOW Brian A posted a 13:54 rx!!
Brian is a beast!
Sanders – I heard from a little bird that you rocked Angie out RX for the first time today – SUPER proud of ya!
absolutely ate it on skateboard yesterday (I know, i’m prob too old)… banged up both wrists and hands lost a bit of skin. no pull ups in my future. have fun with this one.
Thanks. Pullups, situps and squats all took about 3 minutes each, about the same as last time. Pushups killed me in March, taking 7 minutes for those alone. Knocked 2 minutes off of those, finishing the pullups and pushups together in about 8 minutes. Must be eating right. Having to work Saturday and thus getting a two day rest helped more probably. The longish workouts the past couple weeks were awesome, Brandon.
thanks, Dawn….hope all goes really well on your rocking out Auntie Dawn WOD today with the newest Xfitter in your family….and it is not a GRRRRL…it’s a boy!
Is there tape at the gym today?
Thanks Sanders! Still waiting on my nephew to make his grand entrance – kid’s been getting some serious R&R in my sista’s belly – he better come out screaming and doing baby BURPEES!
Felt good to Rx something upper body. Did the pushups closed fisted. First time I’ve done more than about 5 pullups in about a month. So why not do 100?
Was more than a minute off my PR, but was fairly pleased considering the heat and the focus on ROM. Hats off to Brian A. on a fantastic time!
I can definitely tell I haven’t been working on pullups lately. They took the longest, by far.
17:28 Rx
Nice to be back and getting to work. Note to self……tape hands BEFORE starting the workout.
8-| live ‘n learn. 8-|
What Paul and brian failed to mention is that Brian did Angie again and did it in about 20 minutes. Pretty humbling to lose by 5 min to a guy doing his 2nd workout. It kicked my rear end. 2 minutes better than lasttime.
Fran – 3:48
30 seconds slower than my last one. I am working out at crossfit oddesey this week. Good people, lots of weights, and good trainers. Kinda cool that I had the best Fran of the day in the gym on my first day there. Supposedly a couple of the beasts hadn’t come in yet.