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Posts Tagged ‘Cindy

G

Helped Dee and Ryan move from Melbourne to Wangaratta. Unpacked the truck, had some ‘new home celebration’ beer and pizza, drove back to Benalla and …

Cindy
5 Pull-ups
10 Push-ups
15 Squats
AMRAP in 20 min

Rounds:

14 (equal PR)

 

Notes:
No holds barred, no pacing, no strategy other than to go all out. I had seven rounds at six minutes and looked like smashing the 14 round PR when the push-ups broke down. From then on push-ups were done in sets of two and three, with ever-lengthening gaps between them. Pull-ups and squats were never an issue. If I can fix the push-ups I think 20 rounds is within reach.

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M
G

Workout
5 Pullups
10 Push-ups
15 Squats
AMRAP in 20 min

Rounds:

11 … geez …

 

So…
Felt consistent but turned out to be pretty damn slow. Used dirt in the absence of chalk, Fee’s parents’ carport for the pull-ups. Push-up strength sucked. Pete got 19 rounds including a walk across the park to the drinking fountain! Eep.

Food

Not perfect but nowhere near as bad as you’d expect.

Bike / MTB

Basically…
An hour spinning around the Reef Hills park outside Benalla. 25km all up and didn’t my legs feel weird. Not enough strength or spin to really challenge the lungs. Nothing but fire roads, but strangely still fun to be out. Need more.

 

G

“Cindy”
5 pull-ups
10 push-ups
15 squats
AMRAP in 20 min

Exercise Sets/Reps/Dist Weight/Time
Exercise 0 reps 0 kg
Pull-ups 5 reps 0 kg
Push-ups 10 reps 0 kg
Squats 15 reps 0 kg
Time:

0:20:00

Rounds:

13 (maybe 14?)

 

So…
A PB by two rounds, maybe three but it’s better to be conservative about these things. The push-ups were the weakest link (still) by a long shot. The pull-ups came surprisingly easily with some hard kipping. I’d really like to learn how to butterfly kip. Today was a Good Day.

Shaking hands with Cindy

G

As many rounds as you can in 20 min

Exercise Sets/Reps/Dist Weight/Time
Pull-up 5 reps 0 kg
Push-up 10 reps 0 kg
Squat 15 reps 0 kg
Time:

0:20:00

Rounds:

11

 

So…
The push-ups were slow from round two and broke down much faster than I would have liked – gotta keep up practice on those. Pull-ups were decent ’til about half way through when I started to mess up the kipping and get 4+1. That was probably worth a round. Squats, as always, were easy and fast.

I tore my right hand pretty good on the second last round too.

 

Fee
Fee joined me with a scaled down, preggie-variant.

Exercise Sets/Reps/Dist Weight/Time
Press 10 reps 5 kg
Incline Push-up 10 reps 0 kg
Squat 15 reps 0 kg
Time:

0:20:00

She’s not sure, but she thinks 6 rounds. I think it may have been more.

Food

  • Muesli w/fruit and nuts + boiled egg
  • Coffee
  • YoYo biscuit
  • Tuna bake pasta :X
  • Steak and veggies w/olive oil
  • Nuts

M
G

Basically…
5 pull-ups, 10 push-ups, 15 squats. As many rounds as you can in 20 minutes.

Exercise Sets/Reps/Dist Weight/Time
Pull-ups 5 reps 0 kg
Push-ups 10 reps 0 kg
Squats 15 reps 0 kg
Rounds:

10

 

So…
Better kipping = more pull-ups.

Ever-slowing push-ups aside, everything was going smashingly until the final round when by pull-ups finally gave out. The last five were a mess of missed singles and bad kips, but it was ten rounds even with seven seconds to spare. Pretty happy with that.

Food

  • Muesli w/fruit
  • Coffee
  • Apple
  • Nuts
  • Salmon linguine
  • Nut bar
  • Banana
  • Chicken and pea soup
  • Iced jam doughnut :0

M
G

Basically…
This is my first attempt at Cindy as it’s prescribed. No jumping or other assistance on the pull-ups. It’s as many rounds of 5 pull-ups, 10 push-ups and 15 squats as you can do in 20 minutes.

Exercise Sets/Reps/Dist Weight/Time
Chin-ups 5 reps 0 kg
Push-ups 10 reps 0 kg
Squats 15 reps 0 kg
Time:

0:20:00

 

So…
Eight rounds. Resisted the urge to switch to jumping pull-ups at the end and wound up doing messy singles, but still better than ever before.

Food

  • Muesli w/fruit
  • Coffee
  • Apple
  • Banana
  • Lasagne
  • Tuna
  • Sardines
  • Chicken kiev, broccoli, corn, carrot

October 2019
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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