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Short on time today so I decided to take a short, focused workout. Did "Cindy": AMRAP in 20": 3 Pull Ups, 6 Push Ups, 9 Squats.

Last Cindy I got in 20 R and change. I "scaled" this one by: doing parallel grip pull up (padded:) ) and used exercise ball at slightly greater that parallel depth to target the squats.

Completed 22 rounds plus 3 Pull Ups, 6 Push Ups, and 4 Squats. I don't think I would have hit these numbers without the scales. On the other hand, my hands are intact and the groin was not hurt. So, a PR*. :D

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did I get the number of reps correct for Cindy? I hadn't planned on doing Cindy. I just decided to do something that I could do in 20 minutes.:shrug:

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:love: Happy Valentines Day, all!

See the posted SD AZ Sectional Workouts? Holy moly - WOD 3 makes my shoulders hurt just looking at it!:D
[url]http://media.crossfit.com/cf-video/CrossFit_SDAZSectionalStds.wmv[/url]

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2/13 Workout.

5,000 m row: 21:08.

This was hard!

The Claw

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[QUOTE=Pat Quigley;739124]did I get the number of reps correct for Cindy? I hadn't planned on doing Cindy. I just decided to do something that I could do in 20 minutes.:shrug:[/QUOTE]

Pat,

Cindy= AMRAP in 20 minutes: 5 pullups, 10 pushups, 15 squats


2/14: REST

2/15:

WARMUP—
Bike
25 squats
10 band pullups
20 PVC rollovers

STRENGTH—
Pullups (dead hang/max. reps)
5x4, 5x3, 5x3, 5x3, 5x3
Shoulder Press 3x125, 3x130, 3x135
Behind Neck Press 3x95, 3x110, 3x120

WOD/CASH-OUT—
21, 15, 9
GHD situps
Jump squats (45 lb. bar)
6:31

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2/15 WOD.

Box Jump for Max Height
Followed by AMRAP 15
3 Backsquats (Bodyweight on the bar)
6 Leg Raises (to 90 degrees)
9 Burpees

36" box jump.
9 rounds + 3 backsquats + about 4 leglifts.
First time trying max box jumps. I think with a little more room around the box in case of a fall, I could have hit 40".

The Claw

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[QUOTE=John Jaeckel;739654]Pat,

Cindy= AMRAP in 20 minutes: 5 pullups, 10 pushups, 15 squats


2/14: REST

2/15:

WARMUP—
Bike
25 squats
10 band pullups
20 PVC rollovers

STRENGTH—
[B]Pullups (dead hang/max. reps)
5x4, 5x3, 5x3, 5x3, 5x3[/B]
Shoulder Press 3x125, 3x130, 3x135
Behind Neck Press 3x95, 3x110, 3x120

WOD/CASH-OUT—
21, 15, 9
GHD situps
Jump squats (45 lb. bar)
6:31[/QUOTE]

I meant: 4, 3, 3, 3, 3 :)

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[I][B]100215 MONDAY

Warm-up:
[/B][/I][B]Run 800m
Hip mobility/leg swings[/B] - front to back/side to side
25 reps each direction, each leg

[I][B]Strength WOD:
[/B][/I][B]Back Squat 3 X 3 @ 88% of 1RM - [/B]165# (145.2 lbs)[I]Warm-up: [/I]
45# X 8
95# X 5
[I]Working....[/I]
135# X 3
145# X 3
[B]155# X 3[/B] - (9.8# over Rx'd weight today) - not a PR, but a good reset.
[B]Shoulder Press:[/B]
[I]Warm-up:
[/I]45# X 5
95# X 2
105# X 1
110# X Fail
[B]105# X 1[/B] - Not a PR, but a good baseline for my reset.

[I][B]WOD: [/B][/I][B]AMRAP in 3 minutes of:
4 HSPU[/B](Scaled to feet on wall but partial ROM)
[B]10 Kb Swings (54#/35#) ---[/B](45# Db)
[B]15 Squats[/B]
[B]Rest 1 minute and repeat for a total of four cycles.[/B]
--------------------------------------
[B]Score: [/B]2, 2, 2, 2 = [B]8 rounds total.

[I]Finish day with 1 ascent on new climbing rope.
[/I][/B]Made one full ascent with legs assist.
[I]First time I have done this since High School. YAY!!!!!!!![/I]

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CFCWU

weighted pullups 3@45# 3@50# 3@55# 3@65# 3@70# 3@50#

WOD 3 rounds
10 135# clean
10 burpee
5:45

Post WOD 10 Turkish getups @35# each arm

m/55/173 CrossFitChesterton

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John J. thanks for the correction. I had misplaced my 2009 log and could not come up with the correct numbers. So I guess I still have a PR of "Cindy"--just not the one that everyone else does.:rofl:

Next time I take the ginko before going to the gym---If I could only remember where I put it!:confused:

Did the short workout from 100214 today> AMRAP in 8 minutes: 4 HSPU, 8 KB swings w. 2 pood, 12 GHD sit ups.

I did the HSPU's w. toes over a bar a little above shoulder length, 70 lb. DB, and GHD sit ups done to straight out or parallel position.

5 rounds plus 4 HSPU's, 8 swings, and 8 sit ups.