Archive for the cindy Category

Saturday, Monday, Tuesday, Wednesday

Posted in cindy, cleans, double unders, jerk, muscle-ups, push-ups, rope, rowing, snatches on July 21, 2016 by coughingsparks


0:00 – 10:00
-Clean and jerk (155/105)

10:00 – 20:00
5 clusters
400m run (row)

Did these out of order, and so did the clusters and row first, got 8:30, or something. Did the second one with jumping BMU, didn’t finish, got 42, I think.


15 minutes to complete:
-3×10 Bulgarian split squats
-3×10 Ring push-ups
-3×30 bicycle crunches

I did the Bulgarian split squats with 12kg, the ring push-ups as prescribed, and pulled a groin muscle on the bicycle crunches, sudden pain and then couldn’t extend my leg all the way. The WoD was 6-minute AMRAP:

-10 power cleans (95#/65#)
-10 OH lunges

I honestly can’t remember what I got.

Tuesday: 4 rounds:

1-minute rope climbs
1-minute Row for calories
1-minute double unders
1-minute rest

I got 6 rope climbs, 69 calories on the rower, and 112 or something on the double unders


15-minute AMRAP:

-3 Power snatches (185/125)
-1 round Cindy

Got 5 rounds at 95#.

Three more days, including Murph

Posted in cindy, double unders, jerk, knees-to-elbows, murphy, overhead squats, rowing on May 31, 2016 by coughingsparks

Saturday was pretty good, 3 RFT:

-500m row
-20 TTB
-10 STO (135#/95#)

12-minute time cap

I did KTC and got it in exactly 12:00. Not too bad.

Yesterday was Murph, which I did like I did it last year:

-2k Row
-10 rounds of Cindy
-5 pull-ups
-10 push-ups
-15 squats
-2K Row

I did way worse than last year, like 9 minutes worse with 57:00. I got it in 48-something last year. I was not at all motivated. Cindy is so boring. I may have to listen to music next time because I just wasn’t feeling it. The rest of the day I was exhausted too, and not in a good way.

Today was a bit of a de-load, 12-minute AMRAP:

-10 OHS light
-40 sec DU
-20 V-ups

I did it at 45# and did suitcases instead.

Lousy Cindy

Posted in cindy on June 29, 2015 by coughingsparks

Had to go to the 0600 class again today, and I will tomorrow also.  I am very stiff and tired at this hour, physically, even if I am mentally awake.  My back didn’t feel very good to begin with, and the WoD was 20-minute AMRAP:

-400m run (500m row)
3 rounds:
-5 pull-ups
-10 push-ups
-15 air squats

The run/row counts as a round, and I got 7 + 3.  That’s bad even for me, and I have a bad Cindy to begin with.  Like usual when my low back is out, I had to resort to strict pull-ups after about the fourth round.  I also was pretty slow on the push-ups.  I just felt like I was moving underwater today.  Definitely the worst score in class (although not everyone was going Rx’d).

It’s Official

Posted in cindy, pull-ups, rowing, wall ball on April 21, 2014 by coughingsparks

I am actually getting worse at kipping pull-ups. I realized I forgot to post Friday’s WoD, which was:

-100 wall balls
-75 pull-ups
-something else
-something different

-22 minute time cap

The last two things don’t matter because I never made it off the rig. I got 174, one less than required by the prescription and it was definitely the worst score of the day (I think, probably). I suppose I ought to do ring rows, but this is sort of the only opportunity I have to practice them. I never did string more than 2. I used to be able to string 4. Anyway, it took forever, like 16 minutes, because I got through the wall-balls fairly quickly, not Karen quickly, but pretty fast. My hand was fixing to rip open on the last 10 or so, so I switched to strict with my hands
turned around, and that went faster, actually. Strict is equally easy/hard as kipping.

Today was not really any better. Let me preface that by saying that I ate like $#!+ yesterday, a lot of white flour and sugar, what with it being Easter, and had a moderately stressful holiday, because most holidays are mildly to severely stressful, I find, not that that excuses my horrible performance today, but I definitely came in feeling rough. In any case, it was Day 6 of the pull-up progression, supposed to be 6-5-4-3-2, ended up being Day 1 again for me, which was 5-4-3-2-1. Finished with 14-minute:

-1 mile run (2000m row)
-AMRAP Cindy with remaining time
-5 pull-ups
-10 push-ups
-15 air squats

Timed separately.

I got 8:14 on the row, which is really, REALLY slow, and then got 2 rounds of Cindy. That’s pretty bad.

And then I died

Posted in cindy, double unders, pull-ups, rowing on February 3, 2014 by coughingsparks

Today was very hard and I’m on the third day of a chest cold, so already not at my best. Started with 2 sets of max effort pull-ups, one strict, and one kipping and I got 4 on both. I seem to have lost my ability to string them. My record is 9 for kipping. IDK.

Went on to this:

Group 1:

-1k Row

Group 2: 12-minute AMRAP
-40 DU
-5 rounds of Cindy
-40 DU
-3 rounds of Cindy
-40 DU
-1 round of Cindy

I volunteered (haha) to row first. I knew that I didn’t have a snowball’s chance in hell of doing spectacularly well on a Cindy with double unders in it and I really wanted to have an awesome row. Which I did, PRing at 3:32, the fastest time in class. But I have never been that close to passing out ever in Crossfit. My vision narrowed down to a tunnel in the last 100m or so and after it was over, my chest felt like it was caving in. Luckily, I had plenty of time to rest.

But it still wasn’t enough. I started double unders and got, at the most, about 7 in a row. I just had no gas left in the tank. I ended up with 4 rounds, which was pretty bad but I don’t really care that much today.

No I’m back in pajamas. It’s not quite noon and I am completely done for the day. No more things.

#noregrets #yolo

Posted in cindy on January 25, 2014 by coughingsparks

Today was supposed to be Cindy XXX:

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

But I decided in the car on the way over that I wasn’t going to do that, even scaled. So, without telling anyone, when the clock started, I did a regular old Cindy, AMRAP 20 minutes:

-5 pull-ups
-10 push-ups
-15 squats

Ever since starting the push-up progression, I’ve wanted to do Cindy because it IS a benchmark and it’s really, really hard for me anyway. Last time I did it was in March of last year and I got 9 rounds, 1. Then, we did a 1/2 Cindy in the beginning of November and I got 4 rounds, 12. So, I was curious. Today I PR’d at 11 rounds, 3, a 23% increase in work capacity. Also, I got 6 rounds in at the 10 minute mark, so that beat the pants off my old 1/2 Cindy.

What I did may have been dishonest, but I have no regrets. It was the best possible use of these 20 minutes this morning on a WoD with pull-ups, push-ups, and squats. Here’s how I look at it: Cindy XXX is an up-scaled Cindy. Regular Cindy is hard enough for me, so I figured it was a smart scaling choice. Had I attempted Cindy XXX as prescribed, I would have spent the majority of the WoD staring at the pull-up rig. As it was, I didn’t really stop moving too much, so it was actually more difficult than attempting Cindy XXX would have been. I may get in trouble, but I don’t really care. At the end of the day, you own your own fitness.

What went well: The squats of course were cake; they are for most people. The pull-ups went pretty well and I never got to doing them one at a time. I couldn’t string really, but I also wasn’t coming off the bar too much.

What needs improvement: The push-ups are still the hardest part, but it was going a lot better than it sometimes does and I hardly ever did one at a time and always started with at least a set of five.

Big guns, no ammo

Posted in cindy, rowing on November 2, 2013 by coughingsparks

Today was a half Cindy, 10-minute AMRAP:

-5 pull-ups
-10 push-ups
-15 squats

One minute rest

-1 mile run (2k row)

Scored separately.

For the first part, I did do it Rx’d and got 4 rounds, 12 reps, which, well, I was hoping for five, but knew it might not be realistic. It’s not that I hate Cindy; I don’t because I don’t expect a lot out of myself on this WoD, other than attempting it Rx’d. I did it one other time, for the full 20 minutes and got 9 rounds, 1 pull-up, and that was back in the beginning of March, so I’m tracking with that, more or less. Who knows what would happen in 20 minutes? I did have a good moment my very first round and actually PR’d in a way getting five pull-ups unbroken, which I have never done kipping in a WoD or otherwise.

For the row, my goal was sub-8, which I knew was 1.) going to be very difficult after doing 1/2 Cindy and 2.) realistic. I got 7:55. Not a PR (7:33), but it was hard enough to keep the pace under 2:00/500m. And I made my goal, so there you go.

What went well: 5 pull-ups in a row, in a WoD, no less. Not a bad row, either.

What needs improvement: Oh jeez. Pull-ups and push-ups. Of course.