Holiday Hangover Cure

"Cindy"


As many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

20 rounds and 5 pull-ups. PR! As always push-ups were the L factor.
Went swimming after... Did 10x50m sidestroke and another 500m freestyle. Can't remember my exact times but do remember keeping all the 50m under 1 minute.

Failed Induction

AMRAP in 5 minutes:
5 pull-ups
10 push-ups
15 air squats
Rest 2 minutes after each round, complete 4 rounds

Sets were 6 rounds + 5+ 10, 6 rounds +3, 5 rounds +5, 5 rounds +1... 22 rounds and change.

Go Already

"Cindy"
20 min AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats

I got either 17 or 18 full round plus 5 pulls and 10 push... a PR but def not me best me thinks. I tried to game the push-ups and it took entirely too long (went 5 and 5). Guess the good news is I went unbroken on my first 5 push-ups every round.

Don't I Know You?

"Cindy-ish"
AMRAP in 2o minutes of:
5 pull-ups
10 push-ups
15 squats
Every 3 rounds do 3xdeadlift at 80% 1rm

Interesting twist on the WOD today... funny thing is I've only done one legit Cindy and I think it was at the very begining of my CrossFit adventure. I need to bust one out so I have a true baseline. Today would not have been a good time to attempt that though, it was stoopid full at the nooner today. Space on the pull-up bar was LIMITED. Heck, I could hardly find a spot on the floor to do push-ups. Add to that the new "hands-off" standard on push-ups and my shitty score today starts to make a little since. I was only able to knock-out 13 rounds, 5 pulls, and 6 pushes before the clock ran out. I did the deads at 280#.

W/G/M Mash-Up

With a continuously running clock:
5 minutes: obtain a heavy single on snatch
5 minutes: AMRAP of chest-to-bar Cindy
5 minutes: max calories rowed
From the first second of snatching to the last second of rowing, the clock does not stop.
1 round of Cindy: 5 chest-to-bar pull-ups, 10 push-ups, 15 squats

135+215+82=4325# PR on the snatch

Front Squat: worked up to 208x3, then 213x2, then 208x2
Press: worked to 120x3, then 130(f), then 125x2... Ugh

On The Move

Weighted Pull-Ups
3-3-3-3-3

Partner Running Cindy
With a partner, as many rounds as possible in 15 minutes:
400m run
1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)

45x3,53x1(damn)
50x2(double damn)

Did the met-con with Tolbs, we were 9 squats short of 17 rounds and ran 5 laps (1.25 miles) each. Thinkin we ran too much/too fast.

Aesop's Stable

"Interval Cindy"
5 rounds, for lowest total time:
4 rounds of Cindy (5 pull-ups+10 push-ups+15 squats)
Each round has a 4 min cuttoff

First 3 rounds of 4 were: 2:22, 2:54, and 3:38
Last 2 rounds of 4 DNF, but completed 3 rounds and some pull-ups each... guessin that's 18 completed rounds in 16:54? With rest that's 18 in 20. Definite PR if it were the real-deal Cindy.

Push-ups. Have. To. Get. Better.

Hot, Fresh, Made To Your Order...

Back Squat
5-5-5-5-5
5 x Box jumps after each set

My right upper quad is super tight/hurting today. Still managed to get it fairly warmed-up/loose and trucked on through the WOD. My loads were 185-185-195-195-200 (x4). Used a 30" box with 2x35# plates stacked on top. My leg didn't hurt at all during the box jumps, and I really only felt pain during the concentric portion of the squat when I was coming out of the hole. I noticed it helps ease the pain if I push my knees out wide.

We also did 5 rounds of Cindy towards the end of the session. My time was fairly quick at 2:48... it got the blood pumping fo' sho. The best time for the day (so far) was a blazing 2:15!

weight: 174.6

Cindy

AMRAP in 20 minutes of:

5 Pull-ups

10 Push-ups

15 Air squats

My goal today was to complete as many "strict" pull-ups as possible since this seems to be an issue when I go to PFT. I also made sure to go full ROM on my push-ups where a lock-out at the top isn't habit just yet. The pull-ups were the limiting factor and as the clock continued to tick I began to alternate strict and kipping pulls to try and keep a decent round count. That didn't really happen though. I ended up with 12.5 rounds. 

On a side note, there were some fellas that finished with 27 rounds today and while I don't doubt their fitness level I do question their ROM. I mean really... 270 legit push-ups? AFTER 135 pull-ups? I suppose seeing is believing so I'll definitely have to spectate some of the am sessions next time Cindy comes to town.

Weight: 169.0