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.
Warm-up:
5 min run (10:00 min/mi)
Burgener warm-up
Crossfit WOD 130510
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.
KL: 25, 3x35, 40
3 rounds:
2x8 hamstring curls (L-R; 35)
30 sec weighted deadhang (25, 35, 45)
Nice to get a little more metcon workout in once in a while. The DBs were much tougher on the shoulder and elbow so I kept the weights relatively light (probably should have started lower and kept increasing). Could have gone a tad heavier but not much more.
Warm-up:
5 min treadmill (10:00-9:00 pace)
dynamic squat stretching
1x5 deadlift (5x135, 3x185, 3x225, 1x245 then 1x5x255)
3x5 bench press (5x45, 5x65, 3x95, 1x115 then 3x5x135)
CF Football WOD 120515
Complete 3 rounds:
1 Muscle Clean to Push Press...2 Muscle Cleans to 2 Push
Presses...3 Muscle Cleans to 3 Push Presses and so on until you can not
complete the progression. Once you fail, rest 3-4 minutes, decide if you
went too heavy or too light, adjust the weight if need be and try to
beat your previous rounds.
*Each muscle clean must start on the ground.
KL: 95 (4 rounds), 115 (3 rounds), 115 (3 rounds)
Since Coles is closed for renovations, made the trek up to Union Square to visit the Palladium - been a long time, though I recall some rather awful workouts back in the day there. Scaled back the DL weight a little bit to work on form, felt heavy but better as sets progressed - to 265 next time. Bench felt nice and steady, not stalling yet - to 140 next time.
Interesting workout from CFF. It was hard to not dip a bit at the top of the clean, too much of a habit to start dropping to catch the bar. Muscle cleans really focused all the concentration into the 2nd pull.
Warm-up:
court jogs
dynamic squat stretching
deadlifts (to 225)
Based on CF Centurion WOD 061311
10-9-8-7-6-5-4-3-2-1
Deadlifts (50% 1RM) - subbed 135#
DB Push Press (35/25) - subbed push-ups
2x5 KTEs
Getting back into a groove of going regularly again, while avoiding squats to let my hip flexor heal. Realizing squats (and full cleans, etc) are pretty fundamental to my exercise routine - it's going to take some flexibility in programming.
Good metcon idea, I stayed conservative with the dead weight (should be ~185 for me right now) and subbed push-ups because the presses were tweaking my right shoulder. No time as I forgot my watch, roughly 10 min. Did all sets slow and steady and unbroken, could up the DL load next time for sure. Finishing HR ~165.
warm-up: Run 1/2 mile
then
"Lynne"
Five rounds for max reps of:
Body-weight bench press (SS: 155# = 86% BW, JL: 185# = 92.5% BW)
pull-ups (with kipping)
SS: 8/21 5/12, 6/12, 4/11, 4/10
JL: 8/10, 5/10, 4/5, 3/7, 4/6
Previously.
It's hard to compare to the previous attempt since this was done at a higher weight with kipping pull-ups, but I did roughly double the kipping pull-ups compared to last time so in general I will call this an improvement. However, the last time this was done was about, oh, three years ago so it's unclear how relevant that really is. Anyway, this can be the new benchmark. JL's getting much better at those pull-ups. I think when we started his max reps for a set was about 5, so he's really shot up there. He keeps injuring his back doing squats and such, so we're probably going to have a light weight form day pretty soon to see if I can fix anything. I thought working some light good mornings or squats into the regular warm-up could be good to strengthen those muscles as well.
CFWU (3 rounds of 10 pull-ups, push-ups, sit-ups, squats, back extensions)
then:
crossfit WOD 110418
Three rounds for time of: (did ONE round, subbed 160 meters for 100 meters))
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions
SS 13:25
JL 15:08
SS: push-ups broken 25-10-5-5-5
sit-ups unbroken
squats broken 36-14
back ext broken 15-15-10-10
Ok, so doing one round instead of three was a mistake, but a fortunate one. As it was, this workout had me gasping on the floor for 10 minutes afterward, and it's only now, an hour after the workout, that I feel competent enough to write the post. When I looked at the workout last night I legitimately did not see the three rounds part. Convenient, right?
We did increase the length of the runs, but that's because the track length is 1/10th of a mile, so 100m is .6 of a lap around the track which is kind of hard to do consistently for an oval shaped track. However, had I done all three rounds I would have probably found a way to make it work.
crossfit WOD 110407
"J.T"
21-15-9 reps of:
HSPU (smith machine assist)
ring dips
push ups
SS 16:15
First attempt at J.T. today. Holy crap I forgot how much harder ring dips were than regular dips. Still, I was glad I checked this out last night so I could bring my rings in from home. It's something I've been meaning to do and just never got around to it. Also, now that they're here I can do ring dips (and other ring exercises) whenever I want! I also remembered to bring my Tabata timer so maybe some intervals will show up in the future.
Having a locker at the gym is niiiice.
crossfit WOD 110405
"Michael"
3 rounds for time of:
Run 800 meters (1/2 mile)
50 back extensions (subbed supermans)
50 sit-ups
SS 21:12
JL 21:30
Not a bad time, but one and a half minutes slower than my previous attempt. At least I did the supermans and sit-ups in the proper order this time. The run felt great on the first round, but I was dragging serious ass on the last one. The supermans were generally broken something like 30-20 or 40-10 and the sit-ups were broken 30-20 on the first two sets and 20-15-15 on the last set. Running after doing a whole bunch of sit-ups isn't super fun. However, doing those supermans after running was actually kind of awesome. Since I'm laying on my stomach, every time I go up it forces the air out of my lungs and when I come back down I inhale. It seemed like the oxygen recovery I got was far better than it would have been were I simply standing around.
crossfit WOD 110317
5x1 OHS
5x1 front squat
5x1 back squat (did low bar)
Try to increase weight on each rep
OHS: 95, 105, 115, 125, 135
FS: 135, 155, 160, 165, 170
BS: 185, 190, 195, 200, 205
JL was ill this morning, likely self-induced from St. Patty's activities last night, so I was squatting all by my lonesome today. I did better than I thought I would, which is nice, but I'm sure I could have gone higher for those overhead squats. Apparently my PR for OHS is 140, and I'm pretty sure I could beat that now if I tried. For both front and back squats, I'm 20 lbs under my PR 1RM (back squat, front squat) which is fine for now, but I'd definitely like to hit those next time. For both squats, I seem to be lacking in core strength to keep my body rigid while I lift with the legs. With the front squats, it was simply difficult to hold the weight with my torso but there were no actual problems lifting it. for the back squats, I definitely stalled a little, but the more troublesome aspect was my tendency to go up with the legs and butt without raising my torso. I really need to work on building strength there, so more squats are definitely on the menu.
CFWU x 3, no pull-ups
crossfit WOD 110313
Seven rounds for time of
10 wall ball shots, 20 lb ball (subbed 15# dumbbell thrusters)
10 pull-ups
SS: 9:49
John's strained leg was only a little tight today, so we figured we could get away with some light thrusters to loosen it up.
First set blew by super fast, started breaking up the pull-up sets at the 4th round. I didn't catch John's time, but I know he did 2x10 and then 2x8 pull-ups before switching to lat pull downs for the last three rounds. It's an hour later now and I still haven't caught my breath, but I don't feel this was a metabolically taxing as it should have been. Will probably up the thruster weight if we do this again.
crossfit WOD 110310
With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, and so on as long as you are able.
SS: 10
JL: 8
In addition to this one, we did the same thing, only with 135 lb bench press.
SS: 7 + 4 reps
JL: 9
John's leg is still in recovery so this was a good one for today.
crossfit WOD 110308
Ten rounds, each for time of
Sprint 100m
Rest 90 seconds
SS: 16, 16.52, 17.52, 18, 19 (John injured himself here), 18.16, 17.30, 20, 18.8, 18.5
There's an indoor track at the gym here that's 1/10 of a mile (even smaller than the roof of coles!) but they don't let you do intervals on it (in theory, we haven't tested that out). Regardless, we decided to run across the basketball courts downstairs. These times reflect running across three courts (width-wise) and back, which turns out to be ~100m. If it were nicer outside we could have done it there, but we had no such luck.
On the 5th sprint John strained him hammy, so we'll probably do upper body stuff for the next week or so.
crossfit WOD 110302
3 rounds for time:
400m run
65lb squat snatch, 15 reps
handstand push-ups, 9 reps (subbed feet on 2.5 ft pylo box)
SS: 19:21
JL: 20:59 (snatch sets went 15, 12, 7)
Quick morning workout! My elbow is still janky so I'll take a rest tomorrow and start again on Monday.
crossfit WOD 110301
We modified this one so heavily I'm not sure it still qualifies as the same workout.
"McCluskey" (modified)
Three rounds of:
9 Dips
15 Burpees
21 Pull-ups
Then,
Run 800 meters
JL: 25:12 (2nd round 18 pull-ups, 3rd round 12 pull-ups)
SS: 23:25
I had every intention of doing a 21-15-9 of high pulls and OHS's that was put up a few days ago, but we went with this one instead. We only intentionally subbed the dips for the muscle-ups. Changing the burpee pull-ups to burpees and cutting running from the first two rounds was accidental, but in retrospect probably a really good idea. Took me quite a while to catch my breath after this one, likely because Wednesday to Saturday was spent drinking with prospective graduate students. For some reason my elbow is feeling janky too, but that should resolve itself in a few days.
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!
Dug up an old workout that KL posted a while ago for this morning. It was a CF Football metcon workout that seemed easy to do in the gym. It proved how out of shape I am.
Warmup:
~2km run at 3%
Workout:
21, 15, 9 reps of:
Hang Dumbbell Cleans 45 lbs (subbed 20Kg = ~44lbs)
Burpees
Rounds: 5:25, 6:20, 4:49
This hurt a bit, but more my pride than anything else. I was completely winded at the end of the first two rounds and the times reflect the time required for my recovery before the next round. The Hang Dumbell Cleans are a good easy hotel workout but I'm not sure it I liked my form (but perhaps its just a bit awkward). I could probably up the weight a touch as it was difficult to engage the hip/legs with the prescribed weight (at least until I was worn out).
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.
dynamic stretching
heaving snatch balance (45)
The Bear (compare to 010809)
5 rounds, each consisting of 7 sets of:
Power Clean
Front Squat
Pushpress
Back Squat
Pushpress
Rest is allowed during a round as long as the bar stays off the ground. Rest between rounds as needed, increase to max load.
ED: 65, 75x2, 95
KL: 75, 85, 95, 105, 115(f3)
1x20 low-bar back squat (135)
Both Eric and I had an idea to do the Bear as a quick, weight-centric metcon. Recently came up as a workout over at Crossfit One World. Eric had to leave after 4 rounds, but was looking good with his range of motion; think he could have gone up in weight easily. Felt better than the last few times, but I started at a lower weight. Interestingly, the hardest part as the weight went up wasn't the presses this time, but linking the power clean smoothly to get the bar up and moving. Just felt awfully awkward on the 1st and 2nd pull in the last round.
Warm-up:
dynamic stretching
5-5-3-5-5-5 deadlift (135, 185, 225 then 275, 285, 295)
5 rounds of:
7 dumbbell swings (55#)
7 burpees
KL: 7:14
Starting a CFSB-type cycle, hit deadlifts today since I hit squats on Saturday. Didn't bother with a hook grip on the DLs, a regular grip was fine up to 295. Focused on driving down through the floor via the heels, felt nice and solid. Think I'll shift the load down to 3x3 though...
Cobbled together a little mini-metcon which was short and sweet. HR ~175-180 after 5 rounds. Not a bad workout, but needs a little something extra to increase the worktime: either up the rounds to 7 or add in another exercise (pullups, SDHPs, boxjumps, etc.)
