Benchmark WOD: “Angie” & Pegboard Efficiency – CFS


Kalahari Biltong at GrandTen Distillery TONIGHT!
Did you know that there’s a Distillery right next door to Southie Green? Yep, right on the other side of our walls! Our friends over at GrandTen Distillery have invited us over to check out their pop-up tonight with Kalahari Biltong, a lean jerky company. Kalahari Biltong was a vendor at the Southie Showdown this year and their stuff was delicious! They’ll be at the GrandTen Bar tonight from 6pm-10pm. It’s the perfect way to recover from Angie!

Pegboard Tutorial
More Pegboard time this week! It’s been awesome to see everyone working on this skill and a lot of you making it all the way to the top last Monday! We have the Pegboard again in our second WOD today. Take a minute to watch our tutorial for tips on how to climb efficiently and safely!

Hydration, Safety & Rhabdo
Most of us by this point in time in our CrossFit journey have come across the term “rhabdo” at some point or another. The conversation was most likely started by a coach and went something like “make sure you’re hydrating…you don’t want to get ‘rhabdo’” or something along those lines.
But what exactly is this “rhabdo” and how does it fit into the context of CrossFit?
Rhabdomyolysis , according to the National Center for Biotechnology Information, US National Library of Medicine, occurs when muscle fibers breakdown and are released into the bloodstream. These particles can be harmful to the kidney and often result in kidney damage.
There are numerous risk factors but the most prominent that would factor into our CrossFit workouts are:

– Heat intolerance
– Heat stroke
– Severe exertion such as marathon running or calisthenics
– Trauma

The symptoms of Rhabdo include:
– Abnormal urine color (usually a dark cola color)
– Weakness
– Muscle stiffness or aching
– Muscle tenderness
– Abnormal muscle swelling

The good news, Rhabdo can be prevented. Not to beat a dead horse, but preparing for a workout is crucial. Being properly hydrated well before the workout and hydrating at appropriate intervals during a WOD are critical for avoiding this type dangerous condition. In CrossFit we constantly push our physical limits (what’s up severe exertion?) but we also need to understand our bodies – and that means knowing when we’re pushing too hard. Don’t think that as summer ends so do the dangers of rhabdo –the risk factors can occur in any environment so long as we’re not properly prepared. So again, train hard, but train smart. In order to mitigate the risk factors for rhabdomyolysis, we must constantly fuel our bodies correctly pre and post workout and understand our physical limits as well. Coming from someone who nearly lost their life to the effects of a severe heat stroke and y, I cannot reiterate the importance of taking these steps enough.
-Former CFS Coach Joe Masely, 2011

2 Rounds (use bands if necessary)
12/10 Cals on Bike or Erg
5 Strict Pull Ups
10 Kip Swings
5 Kipping Pull Ups

Cargo Climb/Peg Board

Benchmark WOD
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Level 3- 75 pull-ups
Level 2- 75 reps of each
Level 1- 50 reps of each

Rest Exactly 5 Minutes from your finish time and then complete:

3 Rounds Not for Time
20/15 Calories on Bike or Ski Erg
1 Cargo Net Climb or Peg Board Ascent

Level 2- 15/10 calories, half climb
Level 1- 12/8 calories, pull to stand with regular rope

**If Angie takes you more than 30 minutes, do not complete WOD 2.**

Scores/Comments from “Angie” completed on 6/29/16


  • Joel Carpenter

    06/27/2017 @ 12:42 am

    7/24/2014 – 28:55 RX
    6/29/2016 – 26:01 RX
    6/23/2017 – 25:44 RX

  • Shea

    06/23/2017 @ 10:18 pm

    13:21 rx

Comments are closed.