Running

[treelizard]

Managed to sneak nine negatives into my warmup (which was 2 rounds of 15 situps, back extensions and Samson stretch.) I like the Crossfit warmup but might switch to something else.

Crossfit WOD "Cindy" subbing body rows for pullups... 20 minutes of 5 body rows, 10 pushups, 15 squats. Got 14 rounds and 5 body rows.

Last time I did assisted pullups (40# assist) and got 13 rounds and two pullups. I'm pretty sure body rows are harder than the Grav though.

The guys at the gym got a kick out of my kitchen timer.

If my lower back is REALLY sore compared to my glutes and hams, does that mean I really screwed up yesterday;s deadlifts?

[gregimotis]

If my lower back is REALLY sore compared to my glutes and hams, does that mean I really screwed up yesterday's deadlifts?

Mine too, but it feels like a healthy sore, not an injury sore, so I'm putting it down to crossfit once again targeting my weak areas.

I really liked that 10-9-8- workout. I had to do it with handweights and no spotter rather than bar which lowered my weights some (especially the bench presses) but I am plenty sore all through my shoulders, back, and legs.


I meant to do Cindy yesterday, but ended up sparring a couple rounds and pad holding. Not really a workout, but better than nothing. I need to find a way to get more workouts in - I've been trying to do it while our gym is open but I keep getting interrupted.

[treelizard]

I think sparring is a good workout. I go to a 24-hour gym, so I have no excuses. I'm totally wiped from "Cindy."

Yeah, "Linda" is good. Handweights should be at 80% of what you'd use with barbells--since you're using your receptor muscles more.

I really don't want to do "Michael" today but then I just start asking myself, do you want to get in better shape or not? Maybe I'll be in the mood after work. I know 150 back extensions are gonna hurt though.

I just hope I can move properly again before FMA tomorrow night.

Oh, the misery!

[treelizard]

about five pulldowns as a warmup, was gonna do body rows but didn't.
oh wait, yeah i did, i did about fifteen. i forgot but i wrote it down.
3 rounds of 800m run, 50 situps, 50 back extensions,
Runs on treadmill, situps and back ext's on glute-ham developer. I may be doing my glute-ham situps wrong, I'm not sure (the video confused me.
36:53 Last time was 39 minutes, I'll take it.

Can't wait for tomorrow's rest day!!!!

[gregimotis]

I made my fitness class do a modified Cindy. We did twenty one-minute rounds at stations.

station one: dips and push-ups switching off at will
station two: situps and back extensions, 30 seconds each
station three: swing the kettleball (well dumbell) up and down - can't remember the name of it.


I mostly kept time and watched - at ten minutes I had to give them a one minute break. At 17 minutes everbody was panting and shirts were soaked. Very satisfying.



I got in a short run with sprints - maybe two miles.

[Tom Yum]

Tuesday - weights: shoulders/upperback/legs/biceps
Wednesday - weights: chest/tris/lowerback

Last night: 3 x 3 min rounds of bag work + light sparring to get timing back.

[Tom Yum]

I made my fitness class do a modified Cindy. We did twenty one-minute rounds at stations.

Gregi, what's a Cindy?

[gregimotis]

Gregi, what's a Cindy?

Crossfit has several pre-packaged workouts with women's names such as:


"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups


"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.


Linda kicked me good.

[Tom Yum]

Sounds tough.

[Tom Yum]

Swim, swim, swim!

20 x 50 meter swim sprints

30 min of cylcing (average pace = 21 mph).

[blitz]

130 pushups
25 pullups
200 crunches/other ab excersizes mixed in

[Tom Yum]

130 pushups
25 pullups
200 crunches/other ab excersizes mixed in

How many sets, Blitz? That's a lot of reps!

Today:

1. Hit the bag 5 x 2:00 rounds - focusing on different skills each round.
2. 30:00 on the bike @ 19.4 mph.
3. 6 x 200 meter sprint runs.

[blitz]

5 sets
10 characters.

[treelizard]

yesterday FMA, today warmed up with hollow rocks, Supermans, pushups and handstand hold (only not really, but as close as I can get to a handstand, on the back extension machine) then ten negatives, followed by ten body rows, then backsquats, 2X 45-55-65-75-85-95(f)-45-75-85. Did an extra 85 at the end since I only got one of two 95's. My PR is 100 but that was for single not double reps.

[Tom Yum]

5 sets
10 characters.

Is that 5 sets for each excercise? or 5 total sets of work?

you're keepin it going!

Today I swam 1250 meters.

(400 meter warm-up, 850 meter straight swim no stops).