warm-up:
dynamic stretching
3x5 low-bar back squat (w/u 45x5x2, 95x5, 135x3, 185x3)
210 x 5
220 x 5
230 x 5
"mini-Cindy"
Complete as many rounds in 10 minutes of:
5 pullups
10 pushups
15 squats
KL: 7 rounds on the nose
2x1:00 front plank
1x10 dumbbell lunge and twist (25#)
Squats felt great today, especially given that I hit deads yesterday. Weight felt better than usual coming off the rack, nice and solid. Really held my core tight today which helped alot. Little slowing on the last rep of sets 2 and 3 but not much - up to 215/225/235 next week.
The pushups were killing me on the 1/2 Cindy, I really need to work on press strength and/or reps for endurance. HR ~132 at the end, too much pausing between broken 2-3 rep pushup sets to get a real metabolic burn going. Note that 7 rounds is what Brian pulled in his 5 min micro-Cindy...
Tuesday, October 13, 2009
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7 comments:
yeah push-ups is where I flag too. We can start doing them in the lab you know...
How do you do the squats? Do you go as low as you can and then jump up, or just get back to standing?
Hip crease below patella:
http://media.crossfit.com/cf-video/CrossFit_AirSquats.mov
If you're talking unweighted (air) squats, like the ones in Cindy, it's hip crease below kneecap like B says. Return to standing, feet stay on the ground.
Yes, that's what I meant. Thanks guys.
But if you wanted to jump that would be fine too. Just make a note of it so you can compare it properly :)
There is also "Exploding Cindy"
AMRAP:
5 clapping pullups
10 clapping pushups
15 jump squats
Probably only want to do this for 5 minutes, or you're likely to hurt yourself.
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