"Cindy"Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
What is the legitimate substitute for squats? (for Cindy)
ReplyDeleteMondays workout was the CF Games WOD posted. Time: 12:20mins. My row form is a little better after getting some tips off a CF Journal video.
ReplyDeleteDid Cindy last week so will stick to my program and do Squats 5 x 3 today.
Hit the WOD's hard everyone.
phwoar! 15 rounds for Cindy this morning :D I'm stoked. Oh and I got an extra 10 push ups out beforehand for the 100 day challenge :)
ReplyDeleteWhen your subing due to a knee injury like yours, any thing thats doesn't make it worse. KB swings, situps(as you did today) one legged squats on the good leg are all valid options, just remeber to write which you used down in your training diary.
ReplyDeleteNice work Chris, we did this one today too. I managed 16 rounds. You're catching me mate, won't be long before your ripping out 20rounds!!
ReplyDeleteIn one month/or 5 weeks today and I'll be back in the ADF...gulp! :)
Pushups challenge day 10, bye-in=55
ReplyDeletePM crew
ReplyDeleteAll cindy with mix of bands assist & Jumping Pulups
Anne 10
Hilary 12
Peta 19
I pumped out CINDY today at Sunny Palm Island.
ReplyDeleteGot 20 rounds and 2 chins. Am happy with my result however I have done zero since Saturday's session so I was very fresh for the workout.
Have a great time away on your holiday Nicole. I'm sure you will find ways to enjoy England and Europe. And I know there's CrossFit London and Crossfit Scotland for starters!
ReplyDelete20!! Nice work Jeff!
ReplyDeleteThanks Scott. I have a bit of a way to go. I'm jogging now, but it's still slow. I'm very envious of the way that Michelle and Jeff just appear to 'bound' along. Good to hear that you've made your goal of getting into the ADF.
ReplyDeleteJeff, that's an awesome result. I'll have to work more to catch up to you.
Congrats on achieving your goal of returning to the ADF Scott, do you know where you will be posted?
ReplyDeleteChris, you have done so well since March when you were just walking on two legs!
But if its any consolation I always feel like I've under achieved after a WOD. There always seems so much more to learn, so much more margin for improvement, and always a feeling of pressure to keep pace with everyone else, to be "RX" and in the Hot Heat as at the CFB Games.
Perhaps it's part of the CrossFit Culture to feel driven to keep pushing oneself, perfecting technique, lowering times, lifting heavier weights etc.
So to to avoid getting too disillusioned, I write down every bit of improvement, no matter how small and tell myself to be pleased with progress.
Thanks guys :)
ReplyDeleteI'll be at Amberley
Robin, Brett has a good post on his site about the way you feel with training. Worth a read :)
Thanks Scott, yes, I read the post on Brett's site and yes I can see where that guy is comming from.
ReplyDeleteNo matter how much you improve there always seems so much further to go when you have the knowledge of what times and performances others are doing and what's REALLY a good time/performance for a particular WOD, what some are capable of achieving.
I've found it better to focus on the progress, how ever small it might be, rather than the daunting task of how far you still have to go.
In my case there is probably more of an urgency be cause I might run out of time!
Am crew
ReplyDeleteSorry its Late
Robin 10
Nicole 7
Matt 12 rxd
Chris 15 rxd