March Bamfness: Karen vs. Angie

All this week, MMG is hosting March Bamfness, a single-elimination bracket tournament to crown one of the eight benchmark CrossFit “Girl” WODs as the most badass.

In the second round of March Bamfness, it’s Karen versus Angie. Get your abacus out because these ladies are going to make you count a lot of reps before you finish. I like them both because they are real straightforward and just require a lot of mental grit to just keep moving to get through them.

My Documents1Here’s the breakdown with my analysis:

Karen: 150 Wall Balls (20 lbs / 14 lbs)

  • Karen has a way of sneaking into other workouts. In both Open Workout 12.4 and 13.3, you had to do Karen plus double-unders and muscle-ups, which is crazy. Karen by her itself is a really tiring workout and one where things can quickly go wrong if you don’t keep a good pace and string longer sets together. This WOD can feel never-ending if you start getting sloppy, dropping the ball and not hitting the target.

Angie: 100 Pull ups + 100 Push ups + 100 Sit ups + 100 Air squats

  • The most important thing to know about “Angie” is that you must complete all the reps of the first movement before moving to the next. So there is no secret strategy to get your through this workload. You have to tackle one thing at a time and just push through. I’ve only attempted this workout once and at that point was doing pull-ups with a blue band. I got a DNF (did not finish), which is the equivalent of a very bad first date.

Which of these two Girl WODs is the most bad-ass? Which one makes you and your fellow athletes tremble in the knees at the sight of it’s name being written on the whiteboard? Which workout deserves the win? Vote now! (And make sure to leave a comment explaining why you voted for Karen or Angie.)

Cindy, Cindy, Cindy!

Despite the Brady Bunch joke, I actually like “Cindy”, which is a CrossFit benchmark workout that consists of as many rounds as possible in 20 minutes of 5 pull-ups plus 10 push-ups plus 15 squats.

thecindyworkoutFor me, “Cindy” is the perfect number of each element. I have difficulty rapidly string pull-ups together, so 5 is very doable. And on a good day, I can do multiple sets of 10 push-ups (just don’t make them sets of 11). As for squats, I guess there is really ever a good number of squats so the less the better and only having to do 15 at a time seems like I am pulling a fast one over my coaches.

This evening’s attempt at “Cindy” was okay, not great. Truth be told, my push-ups could have been a lot better. Early on into the workout I had to start breaking up the sets of 10. At this time last year, I was coming to the end of doing 100 push-ups for a 100 days in a row. During that time, my push-ups improved dramatically in terms of form and capacity. It paid off in the WODs in class that involved push-ups and helped with my overall strength. Plus, it was a fun challenge that I was able to rope some of my friends into

Making them a part of my daily routine has fallen by the wayside. I have heard mixed advice about whether doing so many everyday is valuable or not. Whether or not 100 per day is necessary is up for debate and will require more research.

However, I do believe there is value in my training if I regularly do push-ups throughout the week rather than simply do them when they show up on the whiteboard in class. A workout like “Cindy” is never going to get easier if you don’t practice the elements involved.

Colin Stuckert, in an article entitled “50 Ways to Get Better at CrossFit“, advocates that you “Wake up to 20 push-ups every morning”. That seems like a good way to start the day that even Mrs. Brady could get behind.

Today’s Training:


  • Overheard Press – Main sets = 3 x 5 @ 85#
  • Deadlift – Main sets = 1 x 5 @ 245#


  • 5 x 2-minute Rounds: 10 burpees + Double-unders
  • Stretching
  • “Cindy” = AMRAP / 20 minutes of 5 Pull-ups + 10 Push-ups + 15 Squats

# of days until Freeze Fest: 120