New Focus: Angie!

Post Featured Image

New Focus: Angie!

Over the past few months, we’ve channelled our efforts toward building a solid foundation of basic barbell movements and strict bodyweight strength and endurance. During this time, we’ve seen many of you drastically improve your pull-ups, push-ups, leg strength, and core stability. Starting this cycle, we are building on that foundation by focusing on a CrossFit bodyweight benchmark: Angie. 

Angie is a higher volume workout, consisting of 100 pull-ups, 100 push-ups, 100 sit-ups, and 100 air squats. To tackle this workout, we are going to continue to work on raw strength and muscular endurance, but also begin to incorporate dynamic kipping movements for those who have the requisite shoulder health and stability. You can also expect our barbell exercises to move toward building explosive power with movements like the power clean and push press, rather than the strict pressing and pulling movements we’ve built up previously. 

For some of you, the volume in Angie will be too much, so we have a few options to ensure you stay safe but can still see progress.  If you are scaling the pull ups or push ups down to modified pulling and pushing progressions, we recommend you choose one modification and stick with it for the entire workout. For example, if you do your push ups to a 20” box incline, stay with that box height for the entire workout even if you start having to take longer rest breaks between sets. 

 If you are coming off a long break or if you are very new to the Grassroots community, we recommend you cut the number of reps down to 50 of each movement. Generally, we see that when people do more reps than they are actually capable of, they cheat the movement and fail to meet the correct range of motion standards in order to keep the workout going. In a benchmark like this, it is imperative that each rep is valid so you can see improvement when you retest. By focusing on 50 reps of each instead of 100, you can take the time to ensure that every part of the workout is to standard. 

For those of you who can do the workout RX or who have been with us for a while, we encourage you to attempt the full workout, but we will be setting time caps for each segment of the benchmark. If you cannot complete that part of the workout in time, you will simply record your reps for that segment and move on. The goal is to improve upon your rep totals for each segment or to improve your overall time when we retest again. 

After a long few months of building our base, we’re excited to start to put our newfound skills to the test. Our goal is a continuation of the solid efforts you have all put in over the last 12 weeks and a further progression of your bodyweight strength, power, and endurance. 

21 comments (Add your own)

1. Keltriews wrote:
Cod Pyridium Buy Medication Low Price No Doctors Consult Kamagra Pharmacy Misoprostol To Induce Labor

Tue, June 20, 2017 @ 8:13 AM

2. Keltriews wrote:
Cialis Y Hipertension [url=]Buy Kamagra Cheap[/url] Cephalexin Pets Costo Cialis 2 5 Mg [url=]Generic Priligy[/url] Vermox buy accutane online fast delivery [url=]Buy Cheap Cialis Pills[/url] Comprar Cialis Com Priligy Mutuabile [url=]Purchase Cialis[/url] Express Pharmacy New Zealand Cephalexin For Veternarian Use [url=]viagra[/url] Cephalexin During Pregnancy Levitra Prezzo [url=]cheap cialis[/url] Propecia Desventajas Can I Purchase Doryx No Doctors Consult [url=]viagra online pharmacy[/url] Cialis Viagra En France No Pain Tooth Infection Nead Amoxicillin [url=]Generic Cialis Online[/url] Viagra Tiempo Priligy Precio En Argentina [url=]Cheap Viagra 50mg[/url] Cialis 20 Ans Balding Propecia Hair Loss Treatment [url=]fastest levitra home delivery[/url] Acheter Du Cialis Belgique Keflex Metal Hose [url=]Viagra Sample[/url] Cialis Livraison Rapide Forum Zithromax For Gonorrhea [url=]Acutane[/url] Levitra Disfuncion Erectil Amoxicillin For Sale Online [url=]Levitra Pills[/url] Kamagra Online Sales Amm Priligy [url=]Buy Generic Cialis Online[/url] Comprar Viagra De Calidad Macrobid 100mg Can I Purchase No Prior Script [url=]Brand Cialis[/url] Cialis Generico Por Internet Propecia Ahnlich [url=]Cheap Generic Cialis[/url] Cheapeast direct isotretinoin order in internet Amoxicillin Dog Dose [url=]Accutane Antibiotics[/url] Levitra Coupons Doxycycline No Pres Online.Rs [url=]cialis price[/url] Propecia Sale Online Uk Propecia Hirsutismo [url=]Levitra Price Check[/url] Prix Du Levitra 10 Mag Healthy Meds Viagra [url=]Buy Viagra Online[/url] Buy Wellbutrin Overnight Shipping Baclofene Lioresal [url=]Levitra Tablets[/url] Wirkung Viagra Einnahme Over The Counter Kamagra [url=]buy levitra de como y celisborrar x[/url] Cialis Effets Secondaires Propecia Problemas [url=]Cialis Generic[/url] Ciprofloxacin Replace Amoxicillin Pacific Care Pharmacy Port Vila Vanuatu [url=]Generic Levitra Pill[/url] Allergies Amoxicillin Canadian Pharmacy Tylenol 3 [url=]Generic Cialis[/url] Viagra Ou Cialis Ordonnance Cialis Super Active Generique [url=]generic cialis[/url] Amoxicillin Contradictions Product 176 [url=]Online Generic Deltasone[/url] Buy Celebrex In The Uk Zentel Website Medicine Online No Script Needed [url=]Levitra Buy Us[/url] 40mg Levitra Amoxicillin Need Perscription [url=]By Cheap Viagra[/url] Medrol 4 Kopen Canada Meds [url=]Cialis Price[/url] Viagra Achat Suisse Sont Amoxil [url=]Biuy Viagra Online[/url] Usata Levitra Viagra Effetti [url=]Cialis Prices[/url] Cialis Soft Tabs For Sale On Line Cheap Drugs [url=]Cheap Cialis And Viagra[/url] Propecia Merck 1 Mg Kamagra Estados Unidos [url=]Cialis Online Buy[/url] Propecia Kidney Pain Cod Clobetasol Worldwide [url=]Need To Order Cialis[/url] Robaxin No Prescription Canada Amoxicilina Cod Accepted [url=]Where To Buy Cialis[/url] Canadian Pharmacy Mall

Sat, June 24, 2017 @ 5:11 AM

3. wrote:
I am truly thankful to the holder of this site who has shared this enormous article at at this place.

Mon, July 31, 2017 @ 9:52 PM

4. wrote:
Thanks for every other great article. Where else may
just anyone get that kind of information in such a perfect way
of writing? I have a presentation next week, and I am at the
look for such info.

Wed, August 2, 2017 @ 10:01 AM

5. wrote:
Nice post. I used to be checking continuously this blog and I am
inspired! Very helpful info specifically the
last phase :) I care for such information a lot.

I was seeking this particular info for a long time.
Thanks and best of luck.

Wed, August 2, 2017 @ 11:03 AM

6. wrote:
Thanks for your personal marvelous posting! I actually enjoyed
reading it, you may be a great author. I will remember to bookmark your blog and may
come back down the road. I want to encourage you to definitely continue your great posts, have a nice morning!

Wed, August 2, 2017 @ 2:23 PM

7. wrote:
Hi friends, pleasant piece of writing and pleasant urging commented at this place, I am
really enjoying by these.

Thu, August 3, 2017 @ 7:10 AM

8. wrote:
Hi Dear, are you in fact visiting this website regularly, if so then you will without doubt get fastidious experience.

Thu, August 3, 2017 @ 2:40 PM

9. wrote:
At this time I am ready to do my breakfast, once having my breakfast coming yet again to read further news.

Fri, August 4, 2017 @ 8:52 AM

10. wrote:
It's appropriate time to make some plans for the future and it's time to be happy.
I have read this post and if I could I want to suggest you
some interesting things or tips. Maybe you can write next articles referring to
this article. I wish to read more things about it!

Thu, August 17, 2017 @ 4:17 PM

11. wrote:
Have you ever thought about adding a little bit more than just your articles?
I mean, what you say is valuable and all. However imagine if you added some great pictures or video clips to give your posts more, "pop"!

Your content is excellent but with pics and videos,
this site could definitely be one of the greatest in its niche.
Great blog!

Fri, August 18, 2017 @ 5:39 AM

12. wrote:
Whoa! This blog looks just like my old one! It's on a totally different subject but it has pretty much the same layout
and design. Wonderful choice of colors!

Mon, August 21, 2017 @ 5:48 AM

13. wrote:
I have learn several excellent stuff here. Certainly value bookmarking for revisiting.
I wonder how so much effort you set to create such a great informative web site.

Mon, August 21, 2017 @ 10:10 AM

14. wrote:
These are really fantastic ideas in regarding blogging. You
have touched some good things here. Any way keep up wrinting.

Tue, August 22, 2017 @ 8:00 PM

15. wrote:
Hello just wanted to give you a quick heads up. The words in your content seem to be running
off the screen in Ie. I'm not sure if this is a formatting
issue or something to do with internet browser compatibility but I
figured I'd post to let you know. The style and design look
great though! Hope you get the issue solved soon. Thanks

Wed, August 23, 2017 @ 1:18 AM

16. wrote:
This web site really has all the information I needed
about this subject and didn't know who to ask.

Wed, August 23, 2017 @ 1:39 AM

17. wrote:
I blog frequently and I genuinely appreciate your content.
The article has really peaked my interest. I'm going to book mark your blog
and keep checking for new information about once a week.
I opted in for your RSS feed as well.

Sun, September 3, 2017 @ 5:33 PM

18. wrote:
Attractive section of content. I just stumbled upon your weblog and in accession capital to assert that I acquire actually enjoyed account your blog posts.
Anyway I will be subscribing to your augment and even I achievement you access consistently quickly.

Mon, September 4, 2017 @ 1:33 PM

19. wrote:
I don't even know how I stopped up right here, but I assumed this submit was great.
I don't recognise who you're however certainly you are going to
a famous blogger if you happen to are not already.

Tue, September 5, 2017 @ 9:15 PM

20. wrote:
An outstanding share! I have just forwarded this onto a coworker who was conducting a little
homework on this. And he actually bought me lunch due to the fact that I discovered it
for him... lol. So let me reword this.... Thank YOU for the
meal!! But yeah, thanx for spending the time to talk about this topic here on your website.

Fri, September 8, 2017 @ 11:06 PM

21. wrote:
What's up to every single one, it's in fact a nice for me to pay a visit this website,
it consists of precious Information.

Sun, September 17, 2017 @ 2:17 AM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

Contact Us

Email Us
2036 Blake St.
Berkeley, CA 94704
(510) 859-4431

Map - Location