Monday, May 18, 2015

Crossfit – CINDY

Monday, May 18, 2015

Coach Arik

(6AM) Marie, Laura, T$$$, Ben, Nick and me

CrossFit Warm Up

2 rounds of 10 reps:  Samson stretch with 3 second holds, OH squat with PVC, sit-ups, back-extensions, pull-ups, dips.  I actually managed this, but did jumping pull-ups on my second round

Mobility:  Banded Shoulders

Pull straight down, hook band around elbow and lean forward, grab band and bend over, 2 minutes each position, each arm.  My right shoulder was much tighter than the left shoulder.


20 Minute AMRAP of 5 pull-ups, 10 push-ups, 15 squats

I was determined to Rx this workout and was hoping to get 3 rounds, but given the 20 minute duration I wasn’t sure how that would work out.  I got through the first round in about 1:10 and felt pretty good.  The second round was tougher and I started sub-setting the pull-ups (2-2-1) and push-ups (5-5).  At the half way mark, I wasn’t sure how it would end.  The second half I was doing pull-ups 1 at a time and doing push-ups (4-3-2-1), but kept a good rhythm and could complete a round every 2:30 to 3:00.  My total was 8 + 0 rounds.

While a far cry from making the board (15+ rounds), I was quite pleased with the effort.  The Mechanix vented gloves worked great and I will continue to use them during pull-up days.

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