“Cindy”
5 pull ups, 10 push ups, 15 squats
20 minutes AMRAP
Compare to February 5th.
Sectional Competitors: Max Squat Snatch in ten minutes, not including warm up. Rest as needed. 5 minute MetCon, Pete’s choice.
Of interest:
17 Responses to “Monday the 1st of March, 2010”
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Snatch 95, 135, 155, 175f, 175f, 165f, 165 PR
Randy 6:05
I f’d up the count – may have done 5 extra reps
need more practice on heavy snatches
Cindy – 15 Rounds + 4 Pullups
*Made some Progress
Pullups – Red and Blue Assisted – Going blue only next time!
Pushups – A little snakey – gonna tighten it up and going for the same amount of rounds next time
Squats – Missed a couple but 95% of them were good.
Last Months Cindy – 11 Rounds(Gave up in the last 30 seconds)
Pull Ups – Green Band
PushUps – Very Snakey
Squats – Missed a few but for the most part was good
A little fried from weekend workout and need to get a good swim in tonight. Last week the am wod destroyed my swim set.
Feel like crap on a stick this morning. Went to sleep at 1230, up at 700am. Blech. Not enough for me.
Breakfast
4 oz chicken breast
4.7 oz grapes
7 almonds
Fiber
Fish oil 8x1200mg
Coffee
Water
C & J skill work – 155, 185, 205 x 1 (PR)
155# Grace (30 reps): 6:01 including splitting my chin on the 5th rep. Bloody bar rest of the set. You would think it will teach me to get my head out of the way, but it is not the first time it has happened.
10 min rest, then – New Zealand row, burpee hopper: 12:53
Overall lots of rest last few days and feel a much better. Anyone looking to do some extra work this week who like to come in the morning (JC?), give me a shout adam.mopsick@amicondevelopment.com and we can set up a time to meet
Snatch 155, 170, 175(PR), 180(PR) ,185(PR)
3 CNJ 185
4 Muscle Ups
5 HSPU’s
:46, :46, :47
Snatch
135, 145, 155(PR), 165(f), 165 (f), 165 (f), 165(PR)
3 Clean & Jerk 185#
4 Ring Muscle Up
5 Handstand Push Up
3 rounds, starting every 6 minutes
1:30, 1:41, 2:53
Some newbie data:
Cindy
1/15/10 (prior to any Crossfit and CF305 OnRamp): 13 Rounds
3/1/10: 15 Rounds
6 wks x CF305 = +2 rounds
Goal of 20 rounds by June.
Stoked to be training with you guys.
50 dubs (PR)
Snatch
135×3/145/155(f)x3 Technique sucks!
3 rounds (rest 5 mins btwn rounds)
185lbs C&J x3/MU x4/HSPU x5
Round#1 1:13
#2 1:15
#3 1:25
All MU’s unbroken. First time stringing MU’s together.
Good job Dan and Pete on your PR’s. Impressive work Big Dog…
K2 Cindy 16+5+10+6
Swim – 300m warm up, 10x100m, 20x50m,8x25m, 100m cool down
40min run.
1hr rest
snatch: 155, 165, 185, 205, 215(f), 210(F)
2 MU 10 GHDS x 5 rds(already feel sore)
first time doing a one rep max for snatches since ’96. lol. pretty sure got more in the tank.
My first time Doing this workout was Febuary 2nd i think. I did 11 rounds and 2 pullups.
I was super hyped about doing this snce it is the first time i do a WOD like this one twice.
At the end big FAIL, since i did murph i had been experiencing pain in my left bicep, and i ignored it. Bad call, after the first round i could already feel the pain, and in the second i already knew that i wasn’t going anywhere with that arm. I changed the pull ups for ring=rows. but i think the arm will be out of service for a while. just depressing.
Juan-
Don’t be depressed, see this as another hurdle to get over. Take a look at your training and decide if you need to lay off a little bit. CrossFit + Triathlon training Over training injuries will not heal with more training. They will heal by resting, recovering and training around that injury. Watch this video, as well as part 2: http://journal.crossfit.com/2009/06/why-crossfit-with-acute-injuries-part-1.tpl
Work – no WOD
The gym in my hotel sucks. Looks like I’ll be doing body weight stuff in the room.
Diet has taken a total nose dive… loving it.
25 Squats
25 Push-ups
25 Dead Hang Pull Ups
25 Sit-ups
50 Squats
50 Push-ups
25 Dead Hang Pull Ups
50 Sit-ups
75 Squats
75 Push-ups
25 Dead Hang Pull Ups
75 Sit-ups
dm ( dan, dom?), thanks for the reply. went in today and felt good, i will sat active and probably improve my lower body and core until i feel my arm is back. i am going to watch the video now but i was reading the comments on self massaging and how it might help so i will give that a try.
And i agree this is another hurdle, wont stop me. since i started CF i feel great. right now i just want to get better and try to get kipping pullups, and start improving my times on the WODs
BIG thanks.
Lunch
Lunch
8 oz chicken and ground beef
1 red pepper
Some caesar dressing
Snack
2 cups milk
Peanut butter
Paquito’s
Guacamole
Salsa
chips
mixed grill with some rice and beans, left about half the rice and beans but definitely overate.
Woke up in the middle of the night and had some chocolate