Archive for the cindy Category

Cindy as Rx’d (In Eamon We Trust)

Posted in agility, back squats, barbara, cindy, snatches, thrusters on March 5, 2013 by coughingsparks

Saturday I got my third Rx’d benchmark, to add to Annie and Grace. As evidenced by my last post, I had some trepidation regarding Cindy as Rx’d. I figured that I would get maybe three rounds, if I were really lucky:

20 minute AMRAP:

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

I got 9 rounds, 1 pull-up. Yes, everyone throughout the day had more rounds and reps than me but I don’t care. I did it Rx’d. That is all.

Yesterday was the test for the 1RM back squat:

-45×5
-95×1
-135×1
-165×1
-175×1
-185×1
-190×1

That exceeds my body weight (although it didn’t use to — thanks, Paleo diet!), and meets my post-Katrina PR. Finished with three rounds of AMRepsAP:

-One minute thrusters (75/55)
-One minute lateral bar hops (Yuk)
-One minute high hang power snatch (75/55)
-One minute rest

I got 147, which broke down as 51, 51, 45. The lateral bar hops got me. Despite practicing them, they still hung me up, and I was getting maybe 10 each round. Oh well.

Today was the final three-round Barbara for the Paleo challenge, which went B-A-D-L-Y:

Three rounds:

-20 pull-ups (2″ band to knees)
-30 push-ups (knees)
-40 ABMAT sit-ups
-50 squats

I ended up with 23:43, two seconds slower than last time. By round 2, I was already at 14:11, two minutes slower than last time. I know exactly why and I told Eamon as much. Cindy killed, like destroyed, my capacity to do pull-ups and let’s be honest, made doing push-ups difficult too. The last time I did two-round Barbara, I did 15 pull-ups or so right out the gate, and on the second round did, like, 12. Then I was doing sets of three or two after that. Today, on the first round it was 10-2-1-1-1 etc. The second round was 8-2-1-1 etc, then 6-2-1-1-1 etc. I knew I was in trouble from the beginning. BUT. I did the squats unbroken on the first round, which was a first. I refuse to beat myself up about it. I wasn’t going to win the Paleo challenge anyway and I have no regrets about Cindy.

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Slow

Posted in box jumps, burpees, cindy, double unders, kettle bells, overhead squats on November 13, 2012 by coughingsparks

Started out with 5×5 cleans, mostly trying for technique rather than weight, so I got:

45×5
65×5
85×5
95×5
95×5
95×5

I got some good ones in there, and some not-so-goods ones.

Finished with Thursday’s CFP metcon, because today’s involved lots of running, which my body can’t handle well right now, so I did:

10 burpee box jumps 24/20
20 OHS 65/45
30 KB setting 35/25 (I did 35)
20 OHS
10 burpee box jumps
100 DU

I finished in 13:45, which was, frankly, an embarrassment, considering I’m actually good at most of those elements. I felt like my feet were in molasses and my shoulders were made of lead. I couldn’t get a good run of DU to save my life. It was just bad. So I’m going to repeat it at some point.

Cindy and Albany

Posted in albany, cindy, front squats, presses on September 14, 2012 by coughingsparks

Wednesday, I did an OK press, matching what I have previously done:

45×5
65×5
75×5
80×5
85×5
90×3(F)

I psyched myself out on this one because I told myself I could only do three reps, so that’s what it ended up being. Finished with five rounds of Cindy for time:

-5 pull-ups (green band)
-10 push-ups
-15 squats

I’m doing band-assisted because my trapezius has been f’d up for quite a while and I am slowly, with the help of my dad (who’s a chiropractor) rehabbing it back into shape. But I do like this scaling better than under-bar rows…
Anyway, I managed 9:08.

Today, I did a pretty decent front squat:

45×5
95×5
105×5
115×5
125×5
125×5

That’s more than I’ve done in a while, so that’s good.

Finished with a scaled Crossfit Albany WoD, three rounds for time of (15-minute cap):

-10 C&J 135/95
-50 ABMAT sit-ups

Did the sit-ups flat, and the jerk was more of a muscle-push-press, especially towards the end. Did it in 12:21

Have to get back in the blogging habit

Posted in box jumps, cindy, double unders, marcus, overhead squats, presses, pull-ups, push-ups, shoulder hell on August 13, 2012 by coughingsparks

Again, I have three days of catch-up to do. So here I go and it’s going to be sketchy, because I have to start with Friday, and I only vaguely remember what I did. I want to say 5×3 press to start:

45×5
65×3
75×3
80×3
85×3
90×2 (F)

Finished with what was supposed to be a double under WoD, but ended up being a single instead, three rounds for time of:

-100 singles
-10 push-ups
-50 decline sit-ups

I did it in 15:29, and was doing the sit-ups three at a time towards the end. I am still sore today from that one.

Saturday, did OHS, again, I think, although I may have Friday and Saturday mixed up. Once again, I kept it simple, trying to ease my way back into everything:

45×5
65×3
70×3
70×3
70×3
70×3

Finished with a 20-minute AMRAP that I guess I could call Marcusindy:

-5 under-bar rows
-10 box jumps
-15 air squats

This one was miserable for my legs, my calves being sore from climbing Buttermilk Thursday and doing jump rope on Saturday, so I only managed 10 rounds. I think I should have put more under-bar rows in it too perhaps, because I did all of those unbroken, that or take out my resistance bands again.

Today, I did a horrible front squat, that was supposed to be 5×5:

45×5
95×5
105×5
115×4(F)

I went into it knowing it was going to suck and it surely did. Finished with a pretty good variation on shoulder hell, which was seven rounds for time of:

-5 push press 65#
-20 double unders

Did it in 10:07, and got some good runs in there.

225? Really? And Bad Cindy

Posted in cindy, dead lifts with tags , on December 30, 2011 by coughingsparks

I was close to actually making it on time to the gym today. Almost. When I have my daughter (which is almost every single non-work day), getting into the gym by 0900 is very difficult, so I usually don’t get onto the floor ready to go until 0910 or 0915. And I wanted to take my time on a 5×3 dead lift today, and it paid off:

45×5
135×3
155×3
175×3
195×3
215×3
225×3

Definitely a new 3RM, and *gulp* only 10# away from my all-time 3RM of 235. It is gratifying to get ever-closer to actual PRs after only 4 months of post-Katrina lifting.

Finished with a sort of crappy Cindy: AMRAP 20 minutes of:

-5 pull-ups (under-bar rows)
-10 push-ups (knees)
-15 squats

I managed 15 rounds, 5 under-bar rows, 7 push-ups which is almost exactly one round more than last time, but I also had the same problem as last time of breaking up my push-up sets. I am terrible at push-ups; I always have been. That should probably by my New Years’ resolution: improve my push-ups measurably. I am so very bad at them…

Today

Posted in cindy, cleans, dead lifts, jerk with tags , , , on November 16, 2011 by coughingsparks

I made good use of my time today while the good people of Island watched my tiny daughter at the Kids Cove (she behaved–YES!! and met some other babies). I started my warm-up and had the urge to do some C&J, so did:

45×3
65×3
75×3
85×3
95×3

The last one was pushed up in a rather ugly way, and I need to do these more. Rather well warmed up, I went onto a not-groundbreaking set of 3s for DL:

45×5
135×3
155×3
175×3
195×3
205×3

The last one was reallyreally hard. I think my form suffered but I wasn’t about to go backwards, seeing as how I got 205 last time.

I finished up with CFNYC’s WoD from yesterday, one minute on and one minute off for 20 minutes of Cindy, continuing on where you left off after each break (5 pull-ups, 10 push-ups, 15 squats). I subbed under-bar rows and knee push-ups and got 11 rounds, 5 under-bar rows. My legs are totally dead and kinda sore, so they’re going to be real bad tomorrow.

I am going to post this video everywhere, it is so freaking funny. Crossfit Oahu presents Bad Gym Etiquette:

OHS/Cindy

Posted in cindy, overhead squats with tags , on October 17, 2011 by coughingsparks

Today I finally got back to overhead squatting, which was not bad, 5×5 of:

45×5
55×5
60×5
65×5
65×5
65×5

Nothing spectacular, but the sets felt solid.

After that, I was bound and determined to 1.) do a longer metcon and 2.) hit some goats, i.e., push-ups and pull-ups. So Cindy it was: AMRAP in 20 minutes of:

-5 pull-ups (under-bar rows)
-10 push-ups (knees)
-15 squats

I ended up with 14 rounds, 5 under-bar rows, 7 push-ups. by far the hardest was the push-ups. I should have used a mat to protect my knees; not doing so was stupid, although I switched to a mat around Round 10. I am proud to say I didn’t break up the rows or the squats. Also, this is the first time I’ve done the full 20 minutes.

In other news, (and not to jinx anything), I am finally below 200#! I think it’s due to the fact that I am running my butt off at work for 12 hours, three days a week on not much food. I know I’m not supposed to care about this stuff, but I’m pretty glad.