AMRAP15
5 pull-ups
10 x 18kg band bar bench
15 air squats

Runny Cindy

3RFT
200m
2 Rounds of
5 pull-ups
10 x 25kg AWOH
15 squats

15:21

Running wasn't so hot, need my pace-makers.
Pull-ups OK.
Presses OK.
Air squats were a bit hit and miss. Couldn't lock in the groove.

Cindy mod

AMRAP 20
5 x supinated pull-ups
10 x 30kg press to OHAH
20 squats

9 rounds
1 1:52
2 2:08
3 2:08
4 2:23
5 2:31
6 2:51
7 2:11
8 2:15
9 1:39

Obviously a sprint finish.

Supinated because it started spitting as I began and I wasn't going to kip on a slippery bar.
Presses were a little too heavy. They were strict, round 7 I think when I started crabbing my shoulder, so I switched to push-presses and push jerks.
Squats were OK. Butt was tight from yesterday and it was working the whole time. I wasn't rolling my left femur out as much as I should all the time.

After, tried some sotts presses. Completely pressing forward, almost horizontal! No wonder I'm struggling to get my shoulders into position to OHS these days. What a mess!

Another Cindy mash-up

3RFT
6 x 60kg power cleans
2 rounds of
5 pull-ups
10 x 12kg dumbbell press
15 squats

17:09

Except I forgot to do the second round of squats in the first round so I did 30 reps in the very last round.

Power cleans were not great. Only two real reverse curls into the rack, many, too many near misses.
Need to review kipping, I lost it again. Got it back a little and very slippery hands.
Dumbbell presses weren't very hard.

Multiples of 3

3RFT
6 x 100kg deadlift
3 Rounds of Cindy
3 pull-ups
6 push-ups
9 squats

13:43

1 3:50
2 4:38
3 5:14

The first round of deadlifts was OK. Not great though, didn't feel solid. Succeeding rounds were more gassy than anything.
Pull-ups were dead hang. My kip needs an overhaul.
Push-ups were push-ups, ie yuck. Did the Brand X belly flop progression to ensure my right shoulder was lined up for the push in each rep. It's a not been happy with me since I tried some OHS the other day and apparently didn't have my shoulder properly externally rotated.
Squats were easy. Affected more by puffing than difficulty. Kelly's toes forward knees out thing and working on back squats is paying off, I was popping up nicely.

Supposed to have been an ME deadlift day but I couldn't face it. Hopefully this will set me up to rock into them next week.

Deadlifts + scaled Cindy

3RFT
5 x 80kg deadlifts
3 rounds
3 pull-ups
6 ring push-ups -  bottom of rings at top of patella height
9 squats

12:18

That was about where I wanted it to be.

Pull-ups were pretty good. One set was hopelessly off rhythm, the rest were pretty darned good. Even got ambitious and aimed for CTB. Missed, but it was fun to try.

Pose practise.
Pony
Change of support.
Change of support leaning against a wall.

Deadlifts and Cindy

4RFT
6 x 80kg deadlift
3 pull-ups
6 ring push-ups, rings at top of the patella height.
9 squats

12:18

Nothing outstanding.
Pull-ups were disappointing after some useful kipping practise in the weekend. Oh well.

Box squats and mini-Cindy

Box squats
3 x 5 x 40kg paused on a 12" box

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

5 rounds

Push-ups, as always.
Wanted to hit muscular failure if it was there for me this time and it was. Getting stronger, but I can't last more than 2 or 3 rounds unbroken.

Back to 3, 6, 9 again.

The cement is drying in my souped up version of TP's redenck squat stands right now.
I'm badly in need of a drill press or at least an engineers vice, preferably both, to finish them. I'll see what I can do.

Video failure

3RFT
10 x 30kg HPC and overhead
3 Rounds
3 pull-ups
6 push-ups
9 squats

21:07

My video camera seems to have died, or at least is extremely unwell. I watched 7 minutes of the workout and the warm-up.

HPC were too much shoulder and arms, almost no leg and I received the bar with my hips forward most of the time. Presses/Jerks were not locking out solidly and too many jerks had my hips forward again dammit. At least I know why I keep hurting my back on heavy push-jerks.

Pull-ups were the best of the workout.
Push-ups were just bloody hard. I have real issues keeping my core tight (which showed on the presses and cleans too) and I did several reps over for lack of ROM. Just never going to be good at these.
Squats; not a disaster. I let my chest drop too often and I wasn't sinking my hips. Knees stayed out and I initiated the movement with my hips. Hamstrings were engaged to some degree, but I need to bring them in much much more. That's a big part of why my chest drops and knees travel forward a bit too much. Buns of steel, need buns of steel. :-)

Cashout
3 Kick ups to supported handstand
6 (I have no idea actually, a whole bunch trying to get them right, but 6 was the intention) "hollow-rocks". More like U shaped bumping back and forth.

Well, maybe one more, sort of

Cindy
AMRAP 10
3 pull-ups
6 push-ups
9 squats

And it's sort of a rehab. workout because I lost count of the rounds. About 8 and the pull-ups I think?
I always go into this thinking I'll remember the rounds. Why that is I have no idea because I never do.

Push-ups fell apart at round 5.
Squats hurt my left knee dammit. I should have got off my chair more today so I didn't seize up.


Actually pretty OK with this despite my grizzling. I didn't expect much and this was a little better than I thought I'd manage.

Christ I've got a long way to go!

Pushy half-Cindy

AMRAP 10
5 x 40kg push-jerk
10 x push-ups
15 squats

4 rounds plus the push-ups.

I was hoping for 5 and as usual the push-ups killed me. Blasted things. I don't know how come I can power them out some days and just flop to the ground like a dead fish others.
Squats were blah.
Push-jerks soft on the lockouts.

I have some work to do. Like I didn't know that!

Attack of the mini-Cindys - Brand X Workout

Buy in:
2 minutes double unders
200M run
2 minutes double unders

Got a couple of consecutive double-unders
I think I might be getting closer to the pose running style? I remembered to lean a lot as in the CF Newport beach videos and that seemed to make things work a little better.

5 minute Cindy-5 pull-ups,10 push ups and 15 squats
rest 3 minutes and repeat 3 times.

First round : 3 and 5 squats
Next round: 3
3rd round : 2 and 8 push ups

Push-ups sucked. Just sucked.
I took the squats slowly still trying to feel the hamstrings engaging. Except in the second round when I could see the 5 min mark looming with 15 seconds to go so I abandoned technique, apologised to my knees and knocked them out the fastest I could. Where's the ice bag.


Cash out
5 broad jumps

I did 10 because I need the practise. I do them like a little old man, barely any forward lean and only travel about 2 feet per hop.

Tonight was not my finest hour in Crossfit.

Half “Cindy” - Brand X workout.

Buy in:
25 T-pushups

Half “Cindy”
AMRAP 10
5 pullups
10 pushups
15 squats

5 rounds + 3 squats

Cash out:
50 situps

First time doing full Cindy reps.
It wasn't pretty and the push-ups hurt me the most.
The pull-ups weren't fun, but I can hack it for 5 at a time.

Cindy 080515, Fran

Pack - 20 minute version
20 rounds plus 3 pull-ups

I made 20! Yip-frigging-pee!

Big dawgs next time!
Woohoo!

I didn't expect to do well as I wasn't feeling particularly energetic.
Splits were:
0:35, 0:37, 0:43, 0:39, 0:46, 0:59, 0:53, 1:03, 1:05, 1:07, 1:02, 1:06, 1:03, 1:03, 1:11, 1:11, 1:02, 1:07, 1:06, 1:05
Push-ups were the limiting factor.
Pull-ups slowed down a bit and ROM decreased, from chest-to-"bar", to chin over bar.
Squats got a bit faster as I settled into it and then may have slowed slightly.
But push-ups! Oy vey!
Broken into doubles toward the end. All good though, well, good by a self-adjudicating Satellite Brand-X'er's standard.

Afterward I sponged off and got a chicken roasting and Lynette warmed up for her first Fran.
15-12-9
20kg thrusters
Beginners pull-ups/body rows

6:19

She wanted to try it since seeing me do it last week.
I wasn't too keen on her doing this because we haven't gone over thrusters yet or even front squats. I made sure she wasn't at obvious risk of hurting herself and let her get away with depth and ROM issues.

I need to be around people teaching these movements to know how to teach her properly. I figured it out for myself, so I haven't thought through how to teach people yet. And yes, I could of course, but I want to be lazy and pinch someone else' good ideas.

Cindy 080305

Pack:
AMRAP 20:
3 Pull-ups
6 Push-ups
9 Squats

19 rounds + 3 pull-ups
Splits; :42, :47, :51, :54, :55, :57, 1:04, 1:05, 1:09, 1:03, 1:06, 1:09, 1:07, 1:01, 1:11, 1:09, 1:02, :57, 1:04

Pull-ups; I rolled a towel up and duct taped it along the rafter. It helped enormously. My hands didn't tear or even wear very much and the lack of pain from the square edges meant I could concentrate on kipping, which is coming along thanks to some remarks by LauraR and TP. Next step is a hollow pool noodle split lengthwise, draped over a section of PVC and taped to the rafter. That should set me up nicely.
Push-ups; The slowest part and where I took my 5 or 6 v. short pauses. Good form (I think), just hard.
Squats; Found the groove in the last 3 or 4 rounds. Need more practise.

Overall lack of fitness and probably inexperience with driving myself to the limit were the problems. I didn't have to rest and I kept moving except for the pauses in the push-ups, but I just couldn't sustain the necessary pace for the 20 rounds I've set myself as a target before going Big Dawgs on this.

Still, it's a 2 round PB.

Cindy 0800128

Pack
AMRAP 20
3 pull-ups
6 push-ups
9 squats

17 rounds. Same as last time dammit.
The pull-ups would have been faster if I could string two kips together. I ripped my hands up pretty good and they're stinging a bit now. What's that superglue thing you do? The kips got "lighter" toward the end, or at least a few did, so I think I still haven't been kipping properly. I've been very heavy on my hands until today, but on the "lighter" ones I wasn't heaving myself up, more of a flick if that makes sense. I'll pursue that now that I know about it.
Push-ups were hard. My form was good until it wasn't and then I rested. I'd say they are what hurt my result the most.
Squats felt good. 50 squats is a slog, 9 is not so bad. I didn't use my butt correctly on all of them, still grinding my hip a bit. I'll pay for that.

I'm happy with the work I did, but I really wanted the 20 rounds this time.

Cindy 070929

Cindy
Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

17 rounds

I'm puffing, but I'm not as buggered as I thought I was. I guess I have to learn to keep going when I'm short of breath.

I was surprised at how easy the squats felt. They probably come of that way in comparison with the thrusters the other day. These synergies in Crossfit are fascinating. You lever up a notch in one exercise, it feels disastrous, but it makes something else feel easier, so you go harder in that next time, it feels disastrous, but the first exercise feels better etc.