20 Minutes As Many Rounds As Possible (AMRAP)
5 Pullups
10 Pushups
15 Squats
Ahh, the Cindy. Still remember, my first every Crossfit workout was a Mini-Cindy with Nick over at OTG. Got 4 rounds back then, and I was slaughtered. I really wish Nick would have video taped that one.
What a difference a year (and change) makes.
Today, PR'd the Cindy with 22 Rounds.
My last PR was 19 Rounds (almost 20) back in December. Back then I was still getting back into it. I hit 20 at about the 17 minute mark (and change). I finished 22 at 19:40, with 30 seconds left to go, so I know I can definitely get 23. That said, I think I am going to take a few months off from Cindy now and see if I can bring up my pushups.
The big limiting factor was push ups, which I was into 4s and 3s for many of the later rounds. The pullups were all unbroken, and very strong, getting a lot better there. The squats were also all unbroken, no real problems there. Pushups were tough.
Nice PR. If I bring up the pushups a little bit, I should easily be able to get 23 next time, maybe 24.
Showing posts with label Girls. Show all posts
Showing posts with label Girls. Show all posts
Friday, March 12, 2010
Sunday, January 17, 2010
Annie
For Time
50,40,30,20,10
Double Unders, Situps
Results:
Finished 7:47, 17 seconds better than the last time of 8:04.
Broke more than I wanted to on the DUs, but I killed the situps.
50,40,30,20,10
Double Unders, Situps
Results:
Finished 7:47, 17 seconds better than the last time of 8:04.
Broke more than I wanted to on the DUs, but I killed the situps.
Sunday, January 10, 2010
Angie
No buy in or cash out, I did this at home today.
100 pull ups
100 push ups
100 sit ups
100 squats
Finished: 18:07, PR'd that by 25 seconds (previous PR was 18:32). This made up for the 24 minute debacle at 215 in November.
The pull ups were still the slowest, finished around 7:30 or so. Push ups about the same.
I went unbroken on the sit ups(I can't wait to feel my abs tomorrow), but I was a little slower on the squats than I wanted. My legs were still sore from Friday's workout, I think that got me.
I should be able to get under 18 next time.
100 pull ups
100 push ups
100 sit ups
100 squats
Finished: 18:07, PR'd that by 25 seconds (previous PR was 18:32). This made up for the 24 minute debacle at 215 in November.
The pull ups were still the slowest, finished around 7:30 or so. Push ups about the same.
I went unbroken on the sit ups(I can't wait to feel my abs tomorrow), but I was a little slower on the squats than I wanted. My legs were still sore from Friday's workout, I think that got me.
I should be able to get under 18 next time.
Sunday, December 27, 2009
Fight Gone Bad
Fight Gone Bad
This was a little different than I have seen it elsewhere, so the differences are important to note.
Wall Ball - 16lb
SDHP - 65lb
Box Jump - 24 inch
Push Press - 65 lb
Row - Calories
I do not have my card, but I finished with 300 reps. Here are some notes:
The Wall Ball was not a Dynaball, but a smaller medicine ball that was flat on one side. It was easier than I thought it would be, I think I finished with 35 in the first round, and close to 30 the last two rounds.
I watched the guy after me (he finished at 376), and he was a ton more efficient in his movements (SDHP and Push Press) than I was. There would be a difference between 65 and 75 lbs for sure, especially on the push press. I really need to get more explosive through these two movements, and I think I can churn out more reps.
The 24 inch box jumps are absolutely killer. The difference between 22 (I believe that is RX) and 24 is very significant.
I dogged the Row, which was last, that is to say it was more of an active rest in the first two rounds. I think I finished 13 or 12 calories, which is weak, but I did this on purpose, and I think it worked. The last round I was all out and finished with 16. Other than the Row, I think I pushed myself pretty hard throughout the workout.
In a nutshell, I would have preferred to do this closer to RX, just to be on the same level as everyone else. I need to get more efficient in the SDHP and Push Press, in order to get to 350. I would love to try this at a 22 inch box jump, as they were a big hole in all my rounds. Wall ball was unexpectedly my best movement.
This was a little different than I have seen it elsewhere, so the differences are important to note.
Wall Ball - 16lb
SDHP - 65lb
Box Jump - 24 inch
Push Press - 65 lb
Row - Calories
I do not have my card, but I finished with 300 reps. Here are some notes:
The Wall Ball was not a Dynaball, but a smaller medicine ball that was flat on one side. It was easier than I thought it would be, I think I finished with 35 in the first round, and close to 30 the last two rounds.
I watched the guy after me (he finished at 376), and he was a ton more efficient in his movements (SDHP and Push Press) than I was. There would be a difference between 65 and 75 lbs for sure, especially on the push press. I really need to get more explosive through these two movements, and I think I can churn out more reps.
The 24 inch box jumps are absolutely killer. The difference between 22 (I believe that is RX) and 24 is very significant.
I dogged the Row, which was last, that is to say it was more of an active rest in the first two rounds. I think I finished 13 or 12 calories, which is weak, but I did this on purpose, and I think it worked. The last round I was all out and finished with 16. Other than the Row, I think I pushed myself pretty hard throughout the workout.
In a nutshell, I would have preferred to do this closer to RX, just to be on the same level as everyone else. I need to get more efficient in the SDHP and Push Press, in order to get to 350. I would love to try this at a 22 inch box jump, as they were a big hole in all my rounds. Wall ball was unexpectedly my best movement.
Wednesday, December 23, 2009
Cindy
Ahh the Cindy, where I started Crossfit.
This is the full Cindy, AMRAP in 20 minutes
5 pullups
10 pushups
15 squats
I got a PR today at 19 rounds + 5 + 7. Used the new pullup bar.
I was just shy of my goal of 20 rounds.
I know I can get 20. I should have pushed harder on the squats, and been a little more agressive to the bar. The pushups are the weakest movement here. I did 5, then rest for 4 breathes, then 5 on all pushup rounds. By the end, I was breaking twice on the pushups, which killed my time.
I didn't wear gloves and I didn't have tape, so I chalked heavily before every pullups. I think just having tape would get me that extra 30 seconds I needed to get to 20.
I opened up at the end, but they weren't too bad.
The moral of the story is, TAPE TAPE TAPE, and push through the squats a little faster, and we WILL get 20 rounds.
This is the full Cindy, AMRAP in 20 minutes
5 pullups
10 pushups
15 squats
I got a PR today at 19 rounds + 5 + 7. Used the new pullup bar.
I was just shy of my goal of 20 rounds.
I know I can get 20. I should have pushed harder on the squats, and been a little more agressive to the bar. The pushups are the weakest movement here. I did 5, then rest for 4 breathes, then 5 on all pushup rounds. By the end, I was breaking twice on the pushups, which killed my time.
I didn't wear gloves and I didn't have tape, so I chalked heavily before every pullups. I think just having tape would get me that extra 30 seconds I needed to get to 20.
I opened up at the end, but they weren't too bad.
The moral of the story is, TAPE TAPE TAPE, and push through the squats a little faster, and we WILL get 20 rounds.
Saturday, November 21, 2009
Grace
For Time
135lb Clean and Press
There are a few variations on Grace, Squat Clean and Push Jerk, Power Clean and Press, etc. I will do whatever is the flavor of the day at Crossfit.
I know I did this before with a Squat Clean and Push Jerk, which is a much more intense sequence. Today, I did power clean to press / push press.
I have this rated as a Gym workout just because it requires one bar, and you can do it in the corner of your gym fairly easily. However, most gyms don't have bumpers, which make it impossible to dump. I think you need to be able to dump to get to your best time, which is to say this should be done at a Crossfit facility.
1. May 12, 2009 - Squat clean and Jerk ,125lb - 8:33
2. Nov 21, 2009 - Power clean and Press, 135lb - 6:51
I found the press limited me here, not the clean. I got 7,4, then all 3s and 2s. The shitty thing was, I didn't get the met-con response I could have because of my press fatigue. If I did this at a crossfit facility with bumpers, I could have shaved a little time by dumping the weight. Also, if I had bumpers, I would have been more comfortable doing a jerk, which also may have helped. Need to bring up that shoulder strength / stamina, and work on the push jerk.
135lb Clean and Press
There are a few variations on Grace, Squat Clean and Push Jerk, Power Clean and Press, etc. I will do whatever is the flavor of the day at Crossfit.
I know I did this before with a Squat Clean and Push Jerk, which is a much more intense sequence. Today, I did power clean to press / push press.
I have this rated as a Gym workout just because it requires one bar, and you can do it in the corner of your gym fairly easily. However, most gyms don't have bumpers, which make it impossible to dump. I think you need to be able to dump to get to your best time, which is to say this should be done at a Crossfit facility.
1. May 12, 2009 - Squat clean and Jerk ,125lb - 8:33
2. Nov 21, 2009 - Power clean and Press, 135lb - 6:51
I found the press limited me here, not the clean. I got 7,4, then all 3s and 2s. The shitty thing was, I didn't get the met-con response I could have because of my press fatigue. If I did this at a crossfit facility with bumpers, I could have shaved a little time by dumping the weight. Also, if I had bumpers, I would have been more comfortable doing a jerk, which also may have helped. Need to bring up that shoulder strength / stamina, and work on the push jerk.
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