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Saturday, January 11th, 2014 - Cindy XXX
Posted: 11 January 2014 12:11 PM   [ Ignore ]   [ # 16 ]
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Modified:

Complete as much as possible in 15 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
21 Pull-ups
Finished at this point. Did not complete the rest.

50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Finished up doing as much as possible of L-sit’s for 10 minutes.

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Posted: 11 January 2014 12:22 PM   [ Ignore ]   [ # 17 ]
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Saturday 140111 9:45 am   decided to workout in the back yard for this one,  warmer in the sun than in the garage. 

WU: 3 rounds of: Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 sit-ups, 15 good-mornings w/45 pounds (no pull-ups, or dips)

WOD:
Pack
Complete as much as possible in 15 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
34 Push-ups

Total reps =  204

Pull-ups not too bad,  broken in second round 10-5, third round 5-5-3-3-2-2.
Once again, the push-ups were the slog here. I figured I needed the work, so I went full push-up, no knees.  Last 34 push-ups took 4 minutes ugh!  Many breaks in that last round.
Air squats easy. 

Like ktm I forgot the L sits !

SWOD:
Back Squat
95 x 10,  125 x 5, 175 x 5, 175 x 5, 175 x 5,  125 x 15

On the last set at 125 I figured out an error in my technique. I finally got my hips back enough and it felt much better, no more forward lean.  I have been having trouble trusting that lean back.  I’ll keep working on that!

Have a great weekend everyone!
Now more housework and NFL playoffs !

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 11 January 2014 12:35 PM   [ Ignore ]   [ # 18 ]
Big Dawg
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Squats 45# x 30
Sit-ups x 35
Squats 35# x 30
Back extensions x 35
Squats 25# x 30
Sit-ups x 35

9:03

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M/55/73”/175#

If you start to doubt yourself the real world will eat you alive. 
Henry Rollins.

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Posted: 11 January 2014 01:18 PM   [ Ignore ]   [ # 19 ]
Big Dawg
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Great to see many of us doing Cindy XXX today.

345 reps in 20:00
1 green support band for pull-ups (30# supported)
dropped to knee push-ups after 70
air squats actually felt good

I tried, but could not get an L-sit off the ground to save my life.
I can’t decide if the pull ups or push ups were worse!

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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: 11 January 2014 01:30 PM   [ Ignore ]   [ # 20 ]
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140111
WU:
work up to 160# 3 rep BS

WOD:
AMRAP in 20m
5 overhead press 75#
8 pull ups
14 single arm dumbbell snatch (full squat) w/ 10# DB

Results: 6 rounds.

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Posted: 11 January 2014 01:31 PM   [ Ignore ]   [ # 21 ]
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140109
Workout at Rise above Strength
Lots of single limb and core work. Mixed in with lots of KB work (deadlifts and swings).
KB cleans, and push presses
push ups with one hand on med ball
single arm ring rows
weighted lunges
single leg RDL w/ KB

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Posted: 11 January 2014 02:02 PM   [ Ignore ]   [ # 22 ]
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W/U
1K row
stretch
burgener
3x samson, squat, shoulder pass, good morning, pull-up, dip

140108
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Complete as many rounds as possible in 15 minutes of:
15 Sit-ups
95 pound Deadlift, 21 reps

6 + 3 situps

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 11 January 2014 02:06 PM   [ Ignore ]   [ # 23 ]
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Outlaw 131231:

10 min. to establish a 2RM Clean from floor pausing above the knee + 1 Jerk
60-70-80-85(f)-85kg
5x2+1x65kg

a) 3X5 Muscle-Ups + ME Ring Dips - 5+10, 5+7, 5+4 – rest 90 sec.
b) Back Squat: 8X90kg, 5X97.5kg, 5X105kg ­ quick up and down with minimal pause every set, rest 90 sec.

Row 2X2k Rest as needed
7:59, 7:37 (av.1:54/500m) equaled my PR from 13 months ago

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M 29 178cm 80kg

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Posted: 11 January 2014 02:08 PM   [ Ignore ]   [ # 24 ]
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OPG57 - 11 January 2014 10:27 AM
jennmedic - 11 January 2014 09:03 AM

Warm Up

“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 got 42
90 Squats   0

In 20 min reached 42 push ups.
Every thing after 20 pull ups I broke down into 10s and 5s depending on movement. Wanted to at least get half of 90 squats.

10 min L sit hold and Tuck holds.

Done.

  Slacker!  You must be tired still.  LOL!  Great job Jenn

Thanks OPG. Last week at work kicked my tail. I’m not 25 anymore. I feel every sleepless night for weeks now. LOL. Have a great one.

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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: 11 January 2014 03:09 PM   [ Ignore ]   [ # 25 ]
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WU
5:00 row (1145m)
Dynamic stretching

2x(10 shoulder dislocates, 10 OHS w/PVC, Burgener WU w/PVC)

Burgener WU
1x45

3 position snatch (high, mid, floor) @ 65#

C.A. O-lifting starter program week 1
Saturday - heavy singles (#)

Snatch - 95-105-115-120-125(PR +5) - video in movies section

C&J - 135-145-155-165-170(PR +5) - video in movies section

Front squat - 135-155-175-185-195 - video coming later…

2 rounds
20 GHDSU
20 GHDBE

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 11 January 2014 03:57 PM   [ Ignore ]   [ # 26 ]
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wu
jump rope, DROMs, overhead passes, etc.

wod

TUESDAY 140107

Three rounds for time of:
10 Strict handstand push-ups
15 Strict ring dips
20 Strict push-ups
45 Strict pull-ups

pack
Three rounds for time of:
3 Strict handstand push-ups or 10 strict dumbbell shoulder press
6 Strict ring dips or 15 strict bar dips
9 Strict push-ups or 20 roll up push ups
12 Strict pull-ups or Assisted pull ups

time
9:54.68

1. ‎1 ‎49.75
2. ‎3 ‎41.83
3. ‎4 ‎23.09

notes
Unbroken first round. The rest is broken into too many to count.

So this will bring up the question of defining strict.  At Brand X we would define this as using no kipping momentum and keeping a gymnastic hollow throughout the entire movement.

No kipping - yes. Not so much regarding the gymnastics hollow, especially on pull ups.

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M/47/5’10”/160

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Posted: 11 January 2014 05:02 PM   [ Ignore ]   [ # 27 ]
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Pack
Complete as much as possible in 15 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

Intended to do the Rx 20 minutes, but when I finished 60 squats at 15:00, knew I’d spend most of the next 5 minutes on 25 pull-ups. Quit while I was ahead.

Completely forgot about the L-sits.

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 11 January 2014 05:38 PM   [ Ignore ]   [ # 28 ]
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Smokey - 11 January 2014 05:02 PM

Pack
Complete as much as possible in 15 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

Intended to do the Rx 20 minutes, but when I finished 60 squats at 15:00, knew I’d spend most of the next 5 minutes on 25 pull-ups. Quit while I was ahead.

Completely forgot about the L-sits.

Good job Smokey.

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 11 January 2014 05:39 PM   [ Ignore ]   [ # 29 ]
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Glorybelle - 11 January 2014 01:18 PM

Great to see many of us doing Cindy XXX today.

345 reps in 20:00
1 green support band for pull-ups (30# supported)
dropped to knee push-ups after 70
air squats actually felt good

I tried, but could not get an L-sit off the ground to save my life.
I can’t decide if the pull ups or push ups were worse!

That’s a lot of reps Glorybelle, sounds like you stopped after the 50 pushups,  that would be 345 reps if my addition is correct.Good job

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 11 January 2014 06:34 PM   [ Ignore ]   [ # 30 ]
Big Dawg
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140111 SATURDAY

WU: 3x20- sit-ups, shoulder dislocates, single unders, Sampsons

WOD:
Puppies
Complete as much as possible in 10 minutes of: 
10 beginner pull ups
20 Push-ups
30 Squats
15 beginner pull ups
30 Push-ups
45 Squats
Post reps completed to comments and practice L-sits from the floor for 3-5 minutes. How much of 3-5 minutes can you spend in the “L”?

Did all plus 20 beginner pull-ups and 35 push-ups (7x5) in 10 minutes.
Tried to get an “L” sit from the floor for 2 1/2 minutes and couldn’t,  so I switched to a “V” sit and got one 40 consecutive second “V” sit and two 30 consecutive second ” V” sits with the remaining 2 1/2 minutes.  Like a good friend once said: “Adapt, Overcome, Persevere.”

MWOD: 2 minutes/hip hip extensions

CD: 60 seconds each- butterfly, hurdlers, and split stretches, and hip raise hold.

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

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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