Friday: Angie Ladder

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July 24, 2009 · Posted in WOD   · Comments (24)
Schools Out!!!
Schools Out!!!
Congrats to Brad on successfully completing his elements sessions, I apologize for the “Mrs Bradley” comment during his push-ups. I can be a bully at times. Welcome to the family.   ”Now you can’t leave”,, lol
 
Enjoy this Friday killer.. Please do not under estimate this ripper. compare this to the last time we did it.
 

WOD:

 
“Angie Ladder”

1-10-1

 
  1. Squat
  2. Push-up
  3. Sit-up
  4. Pull-up
 
Perform 1 of each movement, then 2 of each movement, then 3 of each, then 4 and so forth till you hit 10. Then ramp back down to 1.
This will end up being 100 reps of each movement.  ENJOY!
　　　　

Comments

24 Responses to “Friday: Angie Ladder”

  1. Foot on July 24th, 2009 4:20 am

    Ok so I’m alive….my shoulder is sore a s hell AGAIN…and I still feel like I got kicked in the rig,but not as bad as yesterday. I can’t believe there’s no video evidence. I would’ve been famous on youtube.

  2. Brad on July 24th, 2009 4:41 am

    Glad ur alive Foot! I might not be… I’m not sure. I’m a bit sore today! Maybe my gf can use my drywall lift to help me out of bed in the morning!

    I was happy I completed whatever it was today. A modified Fran? Steve “almost” was impressed with my time… but, not really I think! :-) Maybe he was surprised it took so long!
    He was calling me Miss Bradley (thanks A LOT Drew!) as I struggled through my 4th day in a row of push-ups (during the warm up! hahaha).

    Miss “But You Can Call Me B’Rad” Bradley

  3. Drew on July 24th, 2009 5:24 am

    Uh-oh… something tells me that I’m a’ gonna’ pay dearly for letting that nickname slip out…

  4. Tina on July 24th, 2009 12:34 pm

    Today is a killer body weight workout….whos resting today and whos coming in?

  5. Deb G on July 24th, 2009 12:43 pm

    Im in! Unless I keep thinking about it and talk myself out! :)

  6. Mandy on July 24th, 2009 1:07 pm

    Brad – Congrats! Glad you joined us!

    I’m going to do this workout this afternoon at home before I leave for my trip. No pull up bar though…any suggestions for replacement? I was thinking maybe burpees??

  7. JohnO on July 24th, 2009 1:26 pm

    Mandy…There is a pull-up bar called the “Iron Gym” that is sold just about anywhere where they sell “as seen on tv” items. I’ve seen it at KMart, Wal Mart, Bed/Bath/Beyond and just about every pharmacy around (CVC, Walgreens, etc.). I think it goes for $30 and it works GREAT. You should definitely consider getting one.

  8. Randy on July 24th, 2009 2:09 pm

    Mandy:I would not sub burpees for pullups. You need a pulling exercise. Maybe tuck jumps. See what stweve says. R

  9. Tina on July 24th, 2009 2:22 pm

    Mandy yes I would substitute the pull ups for burpees…Even though we will be doing a pulling exercise at ignite, ideally a pull would be good…but finding a pull equivalent is very tough you gotta work with what you got. I also would suggest picking up the moveable pull-up bar, its really beneficial. But as far as today goes ladder with the burpees…they are equivalent to the exhaustion you will feel from doing a pull-up and you will feel the full effect of the WOD. You always want to follow a workout the closest you can when not able to attend the actual class, but speaking in reality Steve and I are always swaping out exercises when it just isnt feasible for wherever we are, Good luck! Any other questions shoot em out

  10. Tina on July 24th, 2009 2:25 pm

    …and being that you are working on the progression of your pullup while being spotted…your better off with the burpees while your alone…hope this helps out chick…enjoy your vaca!!

  11. Tina on July 24th, 2009 2:30 pm

    Congrats B’Rad! Welcome to the family!

  12. Tina on July 24th, 2009 2:37 pm

    BTW Vic and Deb are coming back soon! I’m psyched…miss you guys!

  13. Mandy on July 24th, 2009 2:53 pm

    Ok, burpees it is! I will definitely look into getting that pull up bar.

  14. Deb G on July 24th, 2009 2:57 pm

    Mandy, enjoy your vaca! Congrats and welcome Brad!
    Unfortunately as soon as Deb and Vic are home, they are gone again! :( But I know that Vic was holding “Vicfit” at camp for all of those that could handle it.

  15. Randy on July 24th, 2009 3:06 pm

    I guess I am lot further away from being a crossfit trainer then I thought. Will try and make it tonight with Z. I love the Angie ladder, it might be my favorite workout.

  16. Brad on July 24th, 2009 3:16 pm

    Thanks everyone! Look forward to getting to know more of you and killing some workouts!

  17. Tina on July 24th, 2009 4:07 pm

    Rand we love u!

  18. Mandy on July 24th, 2009 6:50 pm

    Wow this one was tough! I completed in 20:31 but I had to nap right after. haha

  19. Brad on July 24th, 2009 7:10 pm

    Great job getting a WOD done at home Mandy.. I need to get a nice floor space if I’m going to attempt some…

  20. steve on July 24th, 2009 8:13 pm

    Wow busy board today.. my Blackberry wasnt working wll sorry for no responses.. Tina has got it covered though.. she nailed the burpes post well..

  21. andrew on July 24th, 2009 8:43 pm

    on my way!!! welcome to the family Brad!!!

  22. JohnO on July 24th, 2009 9:47 pm

    I won’t be able to make it tonight, so I will do it at home.

    When you all get back, post how it went. I am curious to see how everyone did.

  23. Randy on July 25th, 2009 12:17 am

    Rx’d 18:55. Tore both of my hands. Nice to see so many faces tonight. Great job Matty.

  24. JohnO on July 26th, 2009 2:23 am

    I didn’t get to it as planned yesterday, so I just did it. I RX’d it at 20:36. Tore my left hand. Ugh! That was harder than I had anticipated!

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