As with Fran, Helen, Lynne and the other girls—Angie is a benchmark CrossFit WOD. These benchmarks are used as tests and measurements to see how far you’ve progressed since last performed. If you are improving at the benchmarks, you’re getting fitter and developing athletically. Use Angie as a measure of fitness and as a benchmark that can be monitored over time to record an increase in strength, power, and muscular and metabolic endurance.
When approaching the workout, start off by setting your goals. Angie will require a lot of effort investment for all 400 reps, so understanding what will take more effort for you personally will be a good starting point. For most of us, the hardest part will be the 100 pull-ups at the start of the workout. Thankfully, these pull-ups come when your arms and back are fresh. Mentally prepare for your splits by looking at your individual workout log and knowing how you can scale down the 100 reps to chunks. One way to strategize is to consitently do 10 reps, 10 times. Or to break a set into 40 reps, followed by 30, 20 and 10. Find a count that works for you. (Don’t forget to log your strategy!)
One way to fail miserably is to sprint as hard as you can, and exert 110% of your energy for the first set before rest. While you may be able to get 20, 30 or 40 consecutive pull-ups in this manner, your overall time may suffer because of a overexhertion. Physiologically, sprints have a different effect on your body and muscles. While working to the point of failure may be good training, this strategy is not good for establishing benchmark times. You will want these muscles to perform optimally for the pushups that immediately follow, which once again tax your biceps, shoulders and lateralis.
Benchmark Girl Angie
100 pull ups
100 push ups
100 sit ups