Short answer, basically a bunch of body-weight work. I've been doing a bunch of micro/mini Cindy workouts off and on but rarely have been going the full 20 minutes. I did it today, looking forward to doing it faster next time.
Hello!
Long time no post. I've got a new workout partner in Colorado and we've been doing stuff for the last six months or so. We've been doing what most people consider to be typical workouts, where you focus on a group of muscles on each day. Basically, the rotation went chest+triceps, shoulder+biceps, back, biceps+triceps, legs. Rinse and repeat. You'll notice that out of five days only one dealt with legs. You can probably imagine how happy I was with that. Well, I've convinced him to do more varied CF style workouts with me, and in honor of that I've posted the first of them here.
"Cindy"
AMRAP in 20 minutes of
5 pull-ups
10 push-ups
15 squats
SS: 13 (in 19:54)
JL: 10
I was quite surprised I got 13. I had about 9 rounds at the 10 minute mark and then hit a wall. I'm mostly surprised because this is pretty close to my peak score (here) and really far from my more recent scores which ranged around 11-12. Looking forward to more stuff like this!
Had very little time yesterday, but managed to squeeze in a quick 5 minute workout.
micro-Cindy
AMRAP in 5 minutes of
5 pul--ups
10 push-ups
15 squats
SS: 5 + 8push-ups
Almost hit 6 here, but the push-ups were really failing in that last set. The first 4 rounds of push-ups were unbroken, but I had to take a tiny breather on the 5th and several breathers on the last round. The pull-ups felt super easy and the squats felt ok, both were unbroken. My knees don't creak as much when I'm doing squats now which I take as a good sign.
Today Clayton and I hit the gym before lunch. Here's what we did:
"Micro-Cindy"
AMRAP in 5 minutes of:
- 5 pullups
- 10 pushups
- 15 squats
- GF: 6 rounds
- CF: Did a few pullups on the 1st round and then mostly did the pushups and squats, about 4 rounds.
Turkish getups: 10 (5 both sides)
- GF: 4 with 20 pounds and 6 with 25.
- CF: 10 with 15.
2 x 10 2 feet boxjumps
3x5 deadlifts
- GF: all at 135
- CF: all at 135
I am not sure how those are called but we did 2 sets of 10 lifting your legs straight and then the other pushes them down.
I added 5 weighted pullups at +50
Cindy was really hard for me, I can't believe K did 10 min. The getups were better than last time but I am still a bit all over the place. The deadlifts are at super low weight and still my back is feeling it. I am sure this is partly due to bad form.
I rewarded myself with a Taco plate and strawberry Fanta.
warm-up:
dynamic stretching
3x5 low-bar back squat (w/u 45x5x2, 95x5, 135x3, 185x3)
210 x 5
220 x 5
230 x 5
"mini-Cindy"
Complete as many rounds in 10 minutes of:
5 pullups
10 pushups
15 squats
KL: 7 rounds on the nose
2x1:00 front plank
1x10 dumbbell lunge and twist (25#)
Squats felt great today, especially given that I hit deads yesterday. Weight felt better than usual coming off the rack, nice and solid. Really held my core tight today which helped alot. Little slowing on the last rep of sets 2 and 3 but not much - up to 215/225/235 next week.
The pushups were killing me on the 1/2 Cindy, I really need to work on press strength and/or reps for endurance. HR ~132 at the end, too much pausing between broken 2-3 rep pushup sets to get a real metabolic burn going. Note that 7 rounds is what Brian pulled in his 5 min micro-Cindy...
Warm-up:
good mornings
overhead squat
hang power snatch (to 115#)
7x1 hang snatch (125,130,135,2x140 [f1],145)
5-3-2-2-1-1-1 deadlift (135,225,315,365,2x385 [f1],405 [f])
"Micro-Cindy"
AMRAP in 5 minutes of:
5 pullups
10 pushups
15 squats
BL: 7 rounds w/ all of 4 seconds to spare (same as last time)
Hang snatches felt good. This is the heaviest I've gone from the hang, and there's a good chance I may be good for what I pull from the floor (I think in theory one might expect to pull more from the hang due to the stretch reflex, but I'm not sure how that works out in practice). Deadlifts felt really weak today. Failures broke the floor, but I couldn't maintain a good arch, so I dropped both at mid-shin. I should have gone for reps at a lighter weight (like I planned).
Kipping was super-retarded. Guess I haven't done that in awhile.
Koklyaev hang snatching 200 kg:
'Cindy'
AMRAP of
5 pull-ups (AS sub jumping pull-ups)
10 push-ups (AS sub knee push-ups)
15 squats
SS: 12 rounds + 5/9
Compare to last time
Well, I ended up doing better this time than last time, but my PR is right at 14 rounds so I've still got a round and a half to catch up. Push-ups were certainly the limiting factor today, likely due to Tabata push-ups yesterday. I had to break them up starting the fifth round (4x10, 3x7-3, 5x6-4, 5-3-1). Pull-ups went unbroken until round 11 (4-1, 4-1, 3-1-1). Squats unbroken each round. I got a pretty big headache after this one. There's still a bit of it going on right now. I probably haven't eaten enough today.
'Cindy'
AMRAP of
5 pull-ups (AS sub jumping pull-ups)
10 push-ups (AS sub knee push-ups)
15 squats
SS: 12 rounds + 3 pull-ups
AS: 8 rounds + 10 push-ups
Meh, better showing than last time, but I was able to do kipping pull-ups so I'm not sure it's a fair comparison. Went home and made myself some sweet & sour chicken and some meatloaf. Adrienne had a pretty good showing on the Coles roof today. They had some plyo boxes up there so she was able to get her jumping pull-up on. I tend to think that the jumping pull-up is much better to train the actual pull when compared to the machine in the weight room. I initially thought that because 'crossfit said so' but when Adrienne's tired she can scrunch her torso and then extend on the machine to let the weight push her up. No such luck with the jumping pull-up :) Seriously though, she really rocked it tonight. She's even got the knee scrapes to prove it!
Warm-up:
deadlift (triples to 225#)
3x3 deadlift (275,295,315)
"Micro-Cindy"
AMRAP in 5 minutes of:
5 pullups
10 pushups
15 squats
BL: 7 rounds in 5:03
Couldn't resist some pulling today, so snuck in a very short workout with some metcon for good measure. Deadlifts felt easy today, although I need to keep an eye out for back rounding at 315. Micro-Cindy was fun!
CFWU x3
(no pull-ups)
workout:
1/2 Cindy (I just did this!)
Complete as many rounds as possible in 10 minutes of:
5 pull-ups
10 push-ups
15 squats
SS: 6 + 6 squats
Well, 5 squats worse than last time, but I feel like my squats were also much improved, so it's hard to gauge. During this class we worked on using the GHD machine and how to tell the difference between using your back and using your hip flexors. Also did a fair amount of ring work, focusing on dips and skinning the cat (which is alot of fun!). Also did L-sits on the parallettes and graduated to L-pullups. I still can't keep my legs straight on those. Finally, we ended up with burpees (fun!) and handstand push-ups. and box jumps, I forgot those. I think I haven't been standing fully erect at the end of the box jump, so I haven't been doing them properly. As far as the handstand itself goes, I flipped both feet on the wall at one point, but I bounced right off. I'll get it someday, I just need to work at it. Anyway, that about wraps up this class.
warm-up:
Prison 8 (3:27)
(8 burpees, walk to other end of room, then 7 burpees, walk back, etc.)
workout:
1/2 Cindy
Complete as many rounds as possible in 10 minutes of:
5 pull-ups
10 push-ups
15 squats
SS: 6 +5/10/10
Second time attending the beginner crossfit class, and I'm really enjoying it. I've been working on my squat form lately and it really shows. It was also helpful to consciously push my butt out instead of just collapsing my legs. Pull-ups done with full extension on the downswing which is something I haven't always followed through on. A good run all in all, and I look forward to starting the Elements class this Monday.
Warm-up:
pushups
glide kips
Crossfit WOD 060408
Complete as many rounds in 20 minutes as you can of:
15 pullups
30 pushups
45 squats
BL: 4 rounds + 15 pullups + 20 pushups
What Scott said. Close to puking several times. Pushups the limiting exercise.
crossfit WOD 080604
Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats
SS: 3 rounds + 15 pull-ups / 9 push-ups
This one really burns all around. Where Cindy lets you rest the various muscles between sets, this one is kind of like Angie in that you have to slog through a large amount of reps on the same exercise. It's like an Angie/Cindy hybrid. First round of pull-ups unbroken, but that didn't last too long. Tried to open strong with each exercise every round (~6 pull-ups, ~9 push-ups, ~23 squats) but wore down to smaller set sizes towards the end of each exercise at the end of the later rounds (~2 / ~3 / ~5).
glide kips
pushups
squats
Crossfit WOD 030508
Complete as many rounds in 20 minutes as you can of:
5 pullups
10 pushups
15 squats
BL: 15 + 5 pullups & 4 pushups (0:36,0:39,0:49,0:59,1:07,1:23,1:24,1:32,1:17,1:43,1:27,1:37,1:40,1:29,1:34)
I had every intention of doing the Filthy Fifty, but the gym was kind of packed. I didn't want to deal with gathering equipment, so Cindy it was. Man, improvement is so slow for me on this WOD. After seeing everyone's comments on the main page, I was hoping for a 3 round improvement.
Warm-up:
"Glide"-kips as described here
pushups
pullups
squats
"mini-Cindy"
Complete as many rounds in 10 minutes of:
5 pullups
10 pushups
15 squats
BL: 8 rounds + 5 pullups
3-3-3-3-3-2-1-1-1 deadlift (135,185,205,225,245,275,295,315,330)
Had to get to the gym to reset my brain. Kipping was a little goofy today, but the deadlifts felt good. 330# is a PR, but it felt really heavy (wasn't very fast either!).
Cindy
WOD 01/08/08
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
SS 11 rounds even
KL 14 rounds + 3 pull-ups
Scott and I went over to the Palladium to reintroduce ourselves to Cindy. No kipping pull-ups today since we did it in the auxiliary gym, I switched grips constantly to try and keep fresh. Attempted a round a minute but was derailed when muscle failure caught up to me in the 7th or 8th round (pull-ups and push-ups, squats felt fine). Little sore from yesterday but otherwise none the worse for wear.
"Cindy"
As many rounds as possible in 20 min of:
5 pullups
10 pushups
15 squats
BL: 14 + 5 pullups
PMenu guys are tapering before their next cycle, so I was happy to get some metcon in. I was on pace to do a bit better, but crashed near round 12. Nicely surprised that the kipping got me unbroken pullups until about round 11, after which kip was out of phase with pull (kind of hilarious looking, epileptic pullups). Pushups were the weak link.
warmup:
3x10 face pull 80#, barbell complex 55#, lap and a half around track
workout:
"Cindy"
As many rounds as possible in 20 min of:
5 pullups
10 pushups
15 squats
SS: 14 (in 20:06)
(0:54, 0:54, 0:49, 0:57, 1:02, 1:20, 1:28, 1:35, 1:46, 2:06, 1:43, 2:00, 2:05, 1:28)
Felt good today. I think I may have burned some time futzing (note: spellcheck accepts this as a real word) with the watch, but all around a decent showing. I improved on my previous time and felt better afterwards. I guess technically I didn't improve since I only completed 13 in the alloted time, but I'm considering it a moral victory nonetheless.
Funny thing though, I ran into the guy doing crossfit at nyu again on the roof. He also messaged me today on facebook because of a post I made about people in my lab doing crossfit. He thought we were studying it, but I explained that we just did it together. Anyway he was on the roof doing crew training with his team I think. As he ran by he yelled a few encouraging things which was cool.
Also, Mark Dean should be doing Cindy today with one of his friends!
Warm-up:
front/back squats to 155#
overhead squats
good mornings
"Cindy"
As many rounds as possible in 20 min of:
5 pullups
10 pushups
15 squats
BL: 13 (0:42,0:45,0:45,0:47,1:05,1:28,2:01,2:24,2:22,2:04,1:45,2:07,1:40)
Underwhelming.
Warm-up:
stretching
pullups
"Cindy"
As many rounds as possible in 20 min of:
5 pullups
10 pushups
15 squats
BL: 13 (with 25 seconds to spare)
Pretty painful. Guess this was a good way to find out that the lungs aren't quite clear yet. Managed some kipping; when it works it's pretty cool, chin is way over the bar, when it doesn't it actually makes things worse.
