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Friday, January 3rd, 2014 - Hard Cindy
Posted: 02 January 2014 07:06 PM   [ Ignore ]
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FRIDAY 140103

“Hard Cindy”

Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30” box
15 Squats holding a 45 pound plate

Post rounds completed to comments.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 02 January 2014 08:16 PM   [ Ignore ]   [ # 1 ]
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So let’s start by saying, if you cannot do a pull up you should just scale regular Cindy.
Big Dawgs
as Rx

Women - 25/30”/35

The Porch
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 25 pounds
10 Push-ups with feet on 30” box
15 Squats holding a 35 pound plate

Women - 15/30”/25

Pack
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 15 pounds
10 Push-ups with feet on 20-24” box
15 Squats holding a 25 pound plate

Women - 10/20-24”/15


Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats


Buttercups:
Complete as many rounds in 10 minutes as you can of:
1 Beginner or Assisted Pull-ups
4 Push-ups
7 Squats

Puppies and Buttercups: If you cannot do pull ups do Beginner or assisted pull ups.

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 03 January 2014 02:13 AM   [ Ignore ]   [ # 2 ]
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Deadlift, HSPU, box jumps

Warmup
Mobility
Dead bug variations

WOD
6 RFT
1 Deadlift, 110 kg
3 HSPU, knees on box
6 box jumps, 60 cm

Time: 09:01 (last deadlift 70 kg)

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 03 January 2014 03:54 AM   [ Ignore ]   [ # 3 ]
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WU: 3x10- sit-ups, hip raises, Sampson’s, shoulder dislocates

WO: AMRAP 15:00 minutes
400 meter ski Nordic Track
40# bench press, 10 reps
30 single unders

3 rounds + 230 meters

MWOD: hip extensions, (day 2), 4:00 minutes

CD: 30 seconds each- squat hold, plank hold, up dog, down dog

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

For success, attitude is equally as important as ability. -Walter Scott

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Posted: 03 January 2014 04:44 AM   [ Ignore ]   [ # 4 ]
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1-3-2014

5 am WOD with crew at shed.  Still below freezing

Flexibility
2 mins down dog
2 mins hammy on box stretch
2 mins bottom of the squat
2 mins doubleunder practice.  I think my rope is too short.  Going to look at length and info on that today.  Keeps hitting me in the back of the head

Strength
High hang snatch full drop and stand
10 x 85
5 x 95
2 x 105
1 x 115 (first time landed forward and dumped weights in front)
1 x 115
3 x 120

Cindy not weighted, wanted a start of year fitness number, Fran yesterday, Cindy today
20 min
5 pull ups
10 push ups
15 air squats

Jsj.  15 rounds
Brad. 13
Don. 12

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 03 January 2014 06:14 AM   [ Ignore ]   [ # 5 ]
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WU - stretch; roll; 100 SUs; 10 BTN press; shoulder pass thrus; 12 back extensions; 12 box jumps

SWOD: Power Clean - reset weight to 190lbs
95lb clean complex (high hang, BTK, floor) x 2
135lb clean complex (high hang, BTK, floor) x 2
Power Cleans: 155lbs x 3; 175lbs x 3; 185lbs x 3; 190lbs x 3; 190lbs x 3; 190lbs x 3; 190lbs x 3; 190lbs x 3

7 Rounds of:
False grip pull ups on rings - max reps - 10, 6, 7, 6, 5, 5, 6 - kept losing the false grip
10 hollow rocks - 10, 10, 10, 10, 10, 10, 10

For time: 100 x 24kg kettlebell swings - approx 7 minutes; sets of 10-20 reps

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 03 January 2014 09:58 AM   [ Ignore ]   [ # 6 ]
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Storm

A. 15-11-6 of 50 lb thrusters and pull-ups

B. 21-15-9 of 80 lb cleans and push-ups

C. 21-15-9 of 140lb deadlifts and push-ups

D. Burpee pull-ups
I got through a,b,c and 5 burpee pushups

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 03 January 2014 10:21 AM   [ Ignore ]   [ # 7 ]
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OHS, Burpee Box Jumps

Before: wall ball ladder (1 drop, 1-2 drop, 1-2-3 drop…10), samson lunges, spider-man stretch, DROMs

S/T:
3x 1:00 work (hold position for full minute if possible), :30 rest
Handstand
Superman
Hanging hollow rock
Ring stability
All unbroken except rds 2 and 3 of ring stability (2x :30 ish and :30, :10 and :10

3 RFT
20 OHS 95
10 burpee box jumps 24
12:23
Could have gone a bit faster on burpees, but was right up against muscle failure on the OHS sets (7-7-6) in r2 and r3.

That was the 8:00. Around 1:30 I went back and rowed.

Pick drill pyramid
100m each: arms only, arms and body over, 1/4 slide, 1/2 slide, 3/4 slide, full and back down

Then 15 rounds
1:00 @HINE (220+ watts)
1:00 paddle
Wrote my watts down for last six or so but forgot to note them before cleaning up the chalk. They were all 230+. Overall I think I was between low 220s to low 230s for most. A couple mid 230s to low 240s and went for it on the last one and got 297.

Then: ring dips 7-6-5-4-4 trying to work on kipping these but it is not going well.

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 03 January 2014 10:47 AM   [ Ignore ]   [ # 8 ]
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W/U
5:00 jumping rope
stretch
burgener
3x samson, squat, shoulder pass, good morning, hollow rock, pushups

121231
100 handstand chest taps

7:21

$o
1 mile run

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 03 January 2014 11:20 AM   [ Ignore ]   [ # 9 ]
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Pack
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 15 pounds
10 Push-ups with feet on 20-24” box
15 Squats holding a 25 pound plate

5 rounds + 2 pull-ups

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 03 January 2014 11:32 AM   [ Ignore ]   [ # 10 ]
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Warm Up

SWOD

Bench
Warm Up
45 x 30
45 x 20
135 x 10
225 x 5

Work Set

305 x 1 new PR
Controlled descent 2 sec pause.

225 5x5


“Hard Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30” box
15 Squats holding a 45 pound plate

14 full rounds +5 pull ups, +10 push ups, + 11 squats

100 sit ups
100 back exe

30 min on stair mill

Done.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 03 January 2014 11:35 AM   [ Ignore ]   [ # 11 ]
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@Jennmedic, outstanding workout for you today!


1.3 miles run warm up

20 min:
11 rounds + 5 pull ups + 10 push ups
Used 1 support band for pull ups
18” platform for push ups
2 15# dumbbells for 30 pound squats

15:00 spin bike cool down

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 03 January 2014 11:59 AM   [ Ignore ]   [ # 12 ]
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Glorybelle - 03 January 2014 11:35 AM

@Jennmedic, outstanding workout for you today!


1.3 miles run warm up

20 min:
11 rounds + 5 pull ups + 10 push ups
Used 1 support band for pull ups
18” platform for push ups
2 15# dumbbells for 30 pound squats

15:00 spin bike cool down

Thanks so much Glorybelle. It has been a long 12 weeks but it has paid off.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 03 January 2014 12:08 PM   [ Ignore ]   [ # 13 ]
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WU:
3x3 Heavy Band assisted Bar Muscle ups

3 rounds of:
L tuck hold x10 seconds
40lb KB swing x10

SWOD:
Bench - 45x10, 95x5, 145x3, 185x1, 215x5, 215x5, 215x5

I wanted to give ring muscle ups a go again… finally got 3 in a row! Missed my 4th attempt. Made up a workout on the fly to deal with my weak spots.

5 rounds no timing of:
3 Ring muscle ups
8 22” box pistols each leg
ankle mobiltiy

I’m stoked that my Muscle ups are progressing again. My goals are a strict ring muscle up, a bar muscle up no matter how ugly, and a legitimate pistol this year.

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M/34/5’ 10”/182#

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Posted: 03 January 2014 12:10 PM   [ Ignore ]   [ # 14 ]
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Hard Cindy - Pack
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 15 pounds
10 Push-ups with feet on 20-24” box
15 Squats holding a 25 pound plate
9 Rounds Completed. First attempt doing weighted pullups, pleased with the result.

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M37/ 6’2/ 98kgs
Train @ crossfitmyhouse

If you’re going through hell, keep going.
Winston Churchill

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Posted: 03 January 2014 01:10 PM   [ Ignore ]   [ # 15 ]
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jennmedic - 03 January 2014 11:32 AM

Warm Up

SWOD

Bench
Warm Up
45 x 30
45 x 20
135 x 10
225 x 5

Work Set

305 x 1 new PR
Controlled descent 2 sec pause.

225 5x5


“Hard Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30” box
15 Squats holding a 45 pound plate

14 full rounds +5 pull ups, +10 push ups, + 11 squats

100 sit ups
100 back exe

30 min on stair mill

Done.

Pause reps! work everytime! :^)  I’m glad you hung in there Wes. Great job my friend.305 with a pause. Awesome ! 30 lbs increase in 12 weeks. exceptional!

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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