Cindy

Warm Up: 500 M slow row - 2 min

"Cindy"

20 Min AMRAP Of :

5 Pull-ups
10 Push-ups
15 Squats

18 Rounds + 9 Push-ups? I think

I think I pr'd on this today..shoulda broke 19 rounds..had to break once or twice an help spot this guy..one time to lift the bar off of him..ugg..oh well..still good

Yeah I just checked..the last time I did Cindy was las yr and I only did..

14 Rounds, 5 Pull-ups, 10 Push-ups and 7 Squats...say sumtin!

3 Mile Run..

ACTUAL WORKOUT ON: 20100728

3 Mile Run..

Rx'd - 19:43

started the run strong..a lil fast..ended a lil slower but ofcourse..lil sprint at the end..

Rest Times..

ACTUAL WORKOUT ON: 20100727

Pull-up / Push-up pyramid type thing

1 Pullup
10 Push-ups
2 Pullup
10 Push-Ups
3 Pullup
10 Push-ups
4 Pullup
10 Push-ups
5 Pullup 10 Pushups
and then back down..4..3..2..1..etc

Did 5x5 of pull-ups (Negatives) and inbetween sets a set of 10 push-ups

Log Press - 3x20 - #50, #40, #40
Shrugs - 1 min strait of #135 - 58
Shldr press BB - 20 strait

Legs?

ACTUAL WORKOUT ON: 20100725

5 Rounds for Time:

10 Squats, #115
20 Lying ab mat sit-up

8:02

14, 4 count flutter kix

16 Step lunges holding #35's
16 Step Ups holding #35's

40 Crunches
10 KTE
30 Crunches
10 KTE
20 Crunches
10 KTE
10 Crunches
10 KTE

Needless to say..abs are sore today :)

TAP OUT

ACTUAL WORKOUT ON: 20100723

Warmed up with a slow 500 M Row


This workout was one from the 2010 Crossfit games..had to scale and change alot..they did alot with wall climbs an what not..don't have access to alot of that stuff so this is what I came up with..

PART A - Three Rounds For Time of:

30 Push-ups, release hands at bottom
50 Jumprope

7 Minute Time Cap
*Rest 30 Seconds
PART A- Did 2 Rounds + 22 Push-ups

PART B- Three Rounds For Time Of:

30 Toes to Bar
95 lb ground to overhead, 21 reps

7 Minute Time Cap
*Rest 30 Seconds
PART B- 30 Toes to Bar + 18 GTO

PART C- Three Rounds For Time of:

5 Burpees, after round 3 I started doing 10
15 BB curls, #45

12 Minute Time Cap
PART C - 6 Rounds + 4 Burpees

Shoulder Press, #45 BB, 20 reps straight

No Sprints

ACTUAL WORKOUT ON: 20100720

7 Minute AMRAP:

315 pound Deadlift, 7 reps - I did 205 pounds
20 meter Sprint, subbed 2 burpees
14 One legged squats, did 14 reg
21 Double-unders, after first round did 42 reg
20 meter Sprint, subbed 2 burpees

4 Rounds + 2 Deadlift

After..it was supposed to be a cooldown but turned into a 500 M Row at 1:40..not too bad cuz I did start off decently slow! Tomorrow they got some more leg stuff..I'ma have to take a day off..I'm really sore today..tryin to break myself back into the crossfit routine slow..which is pretty brutal..its hard to let go of my ego and cut down the reps of the workout so that I'll be able to move the nextday

Half Off

ACTUAL WORKOUT ON: 20100719

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood, I did 32 kb swings
36 Pull-ups, I did 32
Run 800 meters
42 Kettlebell swings, 1.5 pood, I did 21 kb swings
24 Pull-ups, I did 21
Run 400 meters
21 Kettlebell swings, 1.5 pood, I did 10 kb swings
12 Pull-ups, I did 10

Time - 21:48..probably spent a good 2.5 minutes talking :/ lol

then did 3x10 -#35 plate burnout

Still weighin in at 160..def lookin to gain..

Run in the Park

ACTUAL WORKOUT ON: 20100718

Ran 3 miles or so in Lincoln Park Chicago..yeah it was a pretty nice place to run..I'm jealous of Dave lol

On the Minute

ACTUAL WORKOUT ON: 20100715

Was planning on doing max reps for various exercises 1 minute on and 1 minute off..but my intensity just wasn't there and so it got switched up..looked like this..

Squats - 36..slow
push-ups - 31.slow
kte - 24

3 rounds of
shoulder press - 10
push-up- 10
squat - 15
pull-ups - 10

yeah it was a really disorganized workout :/
i'll try an not let this happen again

2 Minutes

First run since I've been back from OCS..

3.1 miles - 20:33..just over 2 minutes slower than what I ran my last 3 mile run when at OCS :/..that's what happens when you take a week off pretty much from running..I run much better in groups..no excuse..SNC will seek self improvement and get a faster time! lol

Easin back

ACTUAL WORKOUT ON: 20100712

Warm Up: 1 mile on bike, slow 500 M Row, 2 minutes

21-15-9

Hand Stand Push Up
Ring Dips (3:1)
Push-Up

Time - 12:52

Lost quite a bit of strength since coming back from OCS..did the first set of 21 of HSPU but after that had to switch to 65 lb push press..only like 3 of the HSPU were all the way to the ground..supposed to do 3:1 reg dips but didnt wanna be sore for like the next week so I just did what was on there..posting this workout the day after and I'm still pretty sore :)

Too many abs?

ACTUAL WORKOUT ON: 20100708

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Yeah..I cut out the lunges..legs were still soo sore from the day prior..did strict pull-ups and for the sit-ups did twice as many listed..

time of 19:02

JUST BACK

ACTUAL WORKOUT ON: 20100707

Warm - slow 750 M Row

For Time:
225 Squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood

Only did 135 on squat..easing into working out since haven't done squats in 6 weeks..did 40 toe to bar..along with 60 kb swings with my new kb, #50..

Rx'd - 12:36

legs very weak, noted..first workout since I got back from OCS..