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INTRODUCE SOMEONE
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THE FIRST CROSSFIT
STANDARD OF FITNESS
There are ten recognised general physical skills. They are cardiovascular/respiratory
endurance, stamina, strength, speed, flexibility, power, coordination,
agility, balance, and accuracy.
You are as fit as you are competent in each of these ten skills. A
regimen develops fitness to the extent that it improves each of these
ten skills.
Importantly, improvements in endurance, stamina, strength, and flexibility
come about through training.
THE SECOND CROSSFIT
STANDARD OF FITNESS
The essence of this model is the view that fitness is about performing
well at any and every task imaginable. This model suggests that your
fitness can be measured by your capacity to perform well at these tasks
in relation to other individuals.
The implication here is that fitness requires an ability to perform
well at all tasks, even unfamiliar tasks, tasks combined in infinitely
varying combinations. In practice this encourages the athlete to disinvest
in any set notions of sets, rest periods, reps, exercises, order of
exercises, routines, periodization, etc.
THE THIRD CROSSFIT
STANDARD OF FITNESS
There are three metabolic pathways that provide the energy for all
human action.
Total fitness, the fitness that CrossFit promotes and develops, requires
competency and training in each of these three pathways or engines.
Balancing the effects of these three pathways largely determines the
how and why of the metabolic conditioning or “cardio” that
we do at CrossFit.
Favoring one or two to the exclusion of the others and not recognising
the impact of excessive training in the oxidative pathway are arguably
the two most common faults in fitness training.
If this is your first time doing Angie , here are some tips.
Angie is one of the benchmark workouts that absolutely requires a strategy to minimise time. No one can do 100 chinups straight (yes you have to complete one exercise before moving on to the next).
So you need to have a think about partitioning the sets on all exercises to complete them in the shortest amount of time.
As a general rule the weaker you are at an exercise the better it is to decrease the reps and increase the sets with short breaks.
Before I learnt Kipping Chinups I use to tackle the chinups in Angie by doing 3 chinups every 30 Seconds (6 per minute) You can knock off the first exercise, which is the hardest in around 15 mins doing it this way.
Most people find pushups easier, I did 10 sets of 10, then sit-ups sets of 20 then 10, squats 4 x 25. Finishing Angie in around 30 mins which is a very respectable time.
It will be interesting to see how my time has improved since then.
Be reaslistic about your abilites and work out a strategy, you might have to change it as you go, but at least your working to a plan.
Good luck, its a killer workout.
p.s. Completing this workout should be your first goal. Its a big acheivement no matter what your time is. Usually anything under 45 mins is a good time if form is good.
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