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Old 10-29-2008, 10:50 PM   #1
Herm Blancaflor
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Angie scaled up

Tomorrow I am doing a scaled up version of "Angie":

100 Muscle-ups
100 Handstand Push-ups
100 GHD Sit-ups
100 BW Back Squats

I think 100 of any of these in a row will prove futile, so I will break it up into 20 rounds of 5 rep sets. Manageable chunks.

Full hang extension on the MU, top of the head to ground on HSPUs, hand from ground to toe on the GHD Sit-ups, and 92.5 kilos on back squats. This is gonna be fun!

Disclaimer:
Do not attempt unless you have a sub-20 minute Angie.
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Old 10-30-2008, 12:36 AM   #2
Wes Palmer
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Re: Angie scaled up

My Angie is around 20 minutes....yikes
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Old 10-30-2008, 02:54 AM   #3
Tate Rivera
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Re: Angie scaled up

Quote:
Originally Posted by Herm Blancaflor View Post
Disclaimer:
Do not attempt unless you have a sub-20 minute Angie.
I dont think I would even want to attempt that when I get under 20. My last time was 20:04. But that looks like a scary workout. Look forward to seeing how it goes!
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Old 10-30-2008, 04:13 AM   #4
David Sailor
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Re: Angie scaled up

Herm,

That sounds like a very cool alternative. I started kicking around a straight through style versus a "Cindy" style and know that 100 reps, like you stated, would be futile. It takes me about the same amount of time to do 100 pullups as it does to do 30 muscle ups so an alternative might be do it "Angie" style but at only 30 reps per movement. I am going to do one of these versions tonight, not sure which one.

The 30 rep scheme is likely to fall in the normal Angie time whereas the 100 rep scheme is probably going to be somewhere in the 40-60 minute range, but I'm just guessing at this point. I'll check back to see if there is any input before giving this a go. David.
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Old 10-30-2008, 04:59 AM   #5
Herm Blancaflor
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Re: Angie scaled up

David, I have several beginner clients who do a 30 rep "Angie", and that is plenty for them. These clients eventually get to a full-on Angie. I think this one is gonna be the same for me. I'll get to 30 and then see how badly I feel before going towards 50. The most muscle-ups I've ever done in one day is 40 or so.
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Old 10-30-2008, 06:12 AM   #6
Vince Shimp
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Re: Angie scaled up

Pretty ambitious Herm. Good luck, can't wait to see the time
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Old 10-30-2008, 07:23 AM   #7
David Sailor
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Re: Angie scaled up

I'm just debating between doing this in the Angie style:
30 mu
30 hspu
30 ghd situps
30 bw squats

vs 100 of each but broken up Cindy style. The 30 rep scheme is more the flavor of Angie, finish one before moving on to the next and the time is likely close to the traditional Angie wod. 100 reps of each, even broken up, is going to be an hour slog. Like you Herm, I haven't done more that 50 mu at a time so this would double that plus the additional movements. I still have about 6 or 7 hours to decide. Maybe someone will post their performance in the meantime, David.
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Old 10-30-2008, 07:26 AM   #8
Nick Cummings
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Re: Angie scaled up

If you can do that workout you need to videotape it and send it to CFHQ so they can put it on the mainpage. Or at least send it to me. I want to see it. Hell, I want to see the 30 rep version of it done. Or maybe better yet a 21-15-9 version of all 4 exercises you mentioned.
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Old 10-30-2008, 07:44 AM   #9
Scott Allen Hanson
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Re: Angie scaled up

Bold idea. I like the quartet, but 100 each? It'd take me all day.
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Old 10-30-2008, 10:21 AM   #10
S.S.
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Re: Angie scaled up

How about pistols instead of BW back squats? Keep it a BW workout...
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