2012-05-06

Cindy Jumping pullups. Knee pushups 9 rounds exactly.

Cindy

AMRAP in 20 minutes:
5 pull-ups
10 push-ups
15 squats

14 + 13 squats RX (PR)

This is a slight PR, and only 2 reps shy of the 15 rounds that has, apparently, eluded me for years (I thought I had a 15-round Cindy, but if I do I never wrote it down).

Knee still hurt for the first half, then warmed up and stopped bothering me. But my back has been hurting all day since the workout, which is troubling.

Benchmark Blitz

WOD 100706
Minute 0:00
"Fran"
21-15-9
Thruster 95/65
Pull-Up
Minute 15:00 (cannot move on if DNF or scaled)
10 rounds:
5 Pull-Up
10 Push-Up
15 Squat
Minute 30:00 (cannot move on if DNF or scaled)
"Diane"
21-15-9
Deadlift 225/155
Handstand Push-Up

Minute 45:00 - limit
Post time for all three workouts plus total time (sum total of all three) to comments.


DNF
Fran 10:03rx (15 seconds over PR)
1/2 Cindy 14:53rx
Diane DNF (21 deadlifts, couldn't even get into a handstand)
I suppose it's a tribute to the mental exhaustion this caused that it didn't even occur to me to scale Diane down to piking pushups.

They're calling it "the Gauntlet"

I put two classes through this on Sunday, and it looked like hell. So, when it came time to decide what to do today, I figured "what the hell, I haven't done a big WOD in a while," and jumped in. Surprisingly, Joe D, Brandon, Andre and John all signed on as well.

In 30 minutes...
Run 1 mile
50 KB Swings (2P)
50 Burpees
In remaining time, perform AMRAP
5 pullups
10 pushups
15 squats

Score is number of rounds completed.

7 rounds + 3 pull-ups RX
(Splits: mile 6:16, KB 4:20, burpees 5:50, round 1-2:10, round 2-2:37, round 3-2:30, round 4-1:35, round 5-1:44, round 6-1:37, round 7-1:08)

That was satisfyingly horrible. For only being 30 minutes, it lasted forEVER, and the Cindy rounds were brutal. It's nice to see I generally sped up on them (really pushed that last round hard) rather than the other way around, but (as always) it was the pushups that really held me back.

Cindy

Cindy: 14 +9 pushups (PR)

My goal has been 15 for a long time, but I didn't think I had it in me tonight - had I known how close I would be, I think I could have made it (one more pushup and I'd basically be there - the squats were never a problem). Rats!

Did the pullups on the rings - don't know how much difference that made.

2-5-2010 Presses & Cindy

Warmup: run 800m

Press 5-5-5
40-50-52(f rep4)

Cindy
9 rounds + 5 (jumping) pullups

Bleah. My aerobic capacity has gone to pot. The warmup run was sluggish and uncomfortable. And I felt like I was moving through molasses doing Cindy. The jumping pullups were hard; the pushups were hard; the squats were hard.

The first round was only 1:20, but most of my rounds were 2 to 2.5 minutes. I did manage to get my last full round under 2, so although I was really working towards trying to keep my form and ROM legit, maybe the thing that's missing (as much or more than aerobic capacity) is my intensity.

Sent from my iPhone

Cindy Gone Bad

Warmup: ?

WOD:
"Cindy Gone Bad"

In this workout you move from each of three stations after a minute. This is a three-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions, this will be FIVE rounds. The stations are:

1. Pull-ups (Reps) *subbed jumping pullups - jumping C2B with a taller box after round 2
2. Push-ups (Reps)
3. Squats (Reps)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Results:

Set	Pull	Push	Squat	Total
1	16	18	25	59
2	16	18	26	60
3	16	17	26	59
4	14	16	27	57
5	15	16	27	58
TOTAL	77	85	131	293

Comments:
Apparently I originally did my math wrong and I thought I got 303. 293 is still pretty respectable, i guess, but I thought I had broken 300 reps, and that was cool. oh well.

I'm very pleased that i managed to stay so consistent throughout all 5 rounds. It was a real battle to keep the reps up in rounds 4 & 5.

Cindy Gone Bad

FGB comes in phases and flavors. Here's a new one:

In this workout you move from each of three stations after a minute. This is a three-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions, this will be FIVE rounds. The stations are:

1. Pull-ups (Reps)
2. Push-ups (Reps)
3. Squats (Reps)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

313 RX

I set a 10/20/30 pace, and was able to hold or exceed it for everything but the pushups, which went south after the third round:

Set	Pull	Push	Squat	Total
1	11	22	35	68
2	10	20	35	65
3	10	20	33	63
4	10	14	32	56
5	11	13	37	61
TOTAL	52	89	172	313

This is basically a little better than a 10-round Cindy (which would be 300 reps in 20 minutes, as opposed to 313 in 19), however it felt rather more intense.

OMG! I got my first pullup!!!!!

So before anything else - HOLY COW I GOT MY FIRST PULL UP TONIGHT!!!!!!!!! kinda took me by surprise during the warmup. It was a funky kip/deadhang hybrid, but i started from hanging, and i got my chin ALL THE WAY OVER THE BAR. Happy DAY!!!! The only sadness is that it was not captured on video. I was working my kip attempts, and got pretty close on one, and decided to see if I could muscle my way up the rest of the way, and I did! I was so surprised. Fortunately, I had witnesses :-)

Ok. Back to our regularly scheduled workout blog.

Warmup: ME, 800m (fell and twisted my ankle a little bit in the last 50 meters - stupid hole in the sidewalk - i had to limp the rest of the way back, but after walking on it a bit, and finishing the warmup, it wasn't really bothering me much any more.), 20 air squats, 20 hip openers, 10 burpees, 1 Pullup(!!!!) a few more pullup attempts, 8 pushups.

WOD:
Complete as many rounds in 20 minutes as you can of:

5 Pull-ups *kip attempts
10 Push-ups
15 Squats

Results:
12 Rounds + 7 pushups (PR by a WHOLE ROUND)

Round	Time	Elapsed
1	40,36,47	2:03
2	1:35	3:38
3	1:40	5:18
4	1:41	6:59
5	1:59	8:58
6	1:48	10:46
7	1:37	12:23
8	2:01	14:24
9	1:41	16:05
10	1:36	17:41
11	1:38	19:19
7 pushups	0:41	20:00

Comments:
I'm super excited. I got a complete extra round in - and I definitely could have gotten a full 12 done if I hadn't wasted a full 30 seconds at the start due to a less than optimal pullup setup.

My pushups actually stayed fairly strong throughout - I was able to keep the rep scheme to 5-3-2 for most rounds. Though starting around round 9 i had to switch it to 4-3-3.

My real weak spot was the pullups. The attempts I managed to knock out were not very pull up like for the first few rounds, and I had to repeat quite a few reps trying to get a little more height out of them. I think the pullup that I did get kinda burned out those muscles for the workout. Not that I'd opt to not have gotten it. Ironically, the attempts started getting a bit better towards the end.

All in all a very good day!

Sleep:
12:05 - 7:55 - was awakened at 2am by wounded cat trying very hard to scratch his wound through his collar, and he just wouldn't stop, so I got out of bed to try to sooth him. After tending to him, watering him, letting the other cat out as long as I was up so Daniel wouldn't have to do it later, and then laying awake in bed for a while it was probably half an hour before I got back to sleep. Made me wish for a bedroom with a door we could lock the cats out of.

Food:
Fasting 10:30pm - 2:30pm
2:30 - coffee 12oz w/ 2/3 cup milk, 2 cups cottage cheese, 4 oz slivered almonds, 2tsp cinnamon., 1 multiv, 2, glucosamine, 4 omega-3
4:00 - 1 oz spiced cashews
8:00 variety of chinese food dishes - veggie mongolian beef, veggie chicken w/ broccoli, veggie mu shu, kung pao veggies, and tried a cashew prawn - it was ok.
11:00 2 zma

Cindy and climbing

The daily WODs are beginning to take their toll this week - I was feeling pretty beat up when I awoke this morning, and contemplated skipping Cindy to just climb. By the time I'd had my coffee, though, I was feeling better, and since I arrived at Ironworks well before Tor, there was plenty of time to do the workout and get some rest before jumping into climbing.

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

13 rounds w/butterfly kips (on rings)
(splits - 0:49 | 0:55 | 1:05 | 1:25 | 1:29 | 1:44 | 1:43 | 1:52 | 1:43 | 1:51 | 1:57 | 2:10 | 1:31)

Dammit. I wanted 15 rounds, and wound up with the same score I got in September. I'm pretty sure my form was better this time - every push-up touched the floor. It's really the push-ups that are the limiting factor - I can't do 10 consecutive after the third round or so, and I just need rests in order to complete the full ROM. It's like this with any high-volume push-up workout - I just have puny pecs, I guess.

Otherwise, the workout went great. I really love the butterfly kip - it feels so FAST (although in reality my first round was just 5 seconds faster). The butterfly form held pretty well for the first 10 rounds, then started to degrade - I was doing them one-at-a-time in the last couple rounds.

EDIT: Tonight I got some video of my butterfly kipping - first on the rings and then my failed attempts at the bar. Clearly I've got some work to do. Any advice would be much appreciated.

Climbing: 10a(o), 10c(f), 10c(f++), 10c(o)

It was pretty clear from the first 10a that I did not have a great deal of gas in the tank. By the time I got to the third 10c, with two roofs and a small traverse of nothing but pinchers, it was really clear I was out of my depth. The last 10c was slab on the wall, which was more my speed.

Cindy

Warmup: 600-800m power walking to the gym with heavy gym bag, purse, lunch bags and an umbrella. Otherwise - not much because I was late. THere was 90 seconds of hollow rocking - and that was ROUGH - especially since my abs JUST stopped being sore from the knees to chest we did on Saturday.

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

Results:
10 Rounds + 7 pushups - no watch malfunctions!

Round	Time	Elapsed
1	1:23	1:23
2	1:30	2:53
3	1:43	4:36
4	1:53	6:29
5	2:34*	9:03
6	1:29*	10:32
7	2:24	12:56
8	2:09	15:05
9	2:14	17:19
10	1:47	19:06
7 pushups	0:54	20:00

*I forgot to hit the time until a couple pushups into the next round so round 5 is long and round 6 is short.

Comments:
Ok - here is why I love having this blog. I finished this workout, and thought. Meh. I've done better - this really wasn't that great. I get home, I check my last score, and find out that at the very least I matched my PR, or possibly exceeded it by an entire round (there were round counting difficulties last time - though looking at the math, i probably matched my performance from last time). So - hardly the 'less-than-stellar' performace I thought it to be, and I know for sure that this time, my form on all exercises was a heck of a lot better.

For the pullups, I was jumping from a lower box(the second smallest), so my pull-ups had to have a lot more pull in them, and there were a couple rounds where i repeated my last rep to make sure i got my chin to the bar. Therefore, in general, they took a bit longer than last time. Last time, the pullups were much more of a perfunctory: jump up 5 times and get on to the pushups.

Last time, i had to resort to knee pushups for the full last round or two to get it in under the wire. This time, I did not. I had a few knee pushups sprinkled through the sets when I tried to eke out a last rep before resting and just didn't have the juice to get back up, but on the whole, all pushups were full ROM. Last time My sets were generally 4-2-2-1. This time, they were generally 5-3-2.

I think my squats generally took a bit longer this time because I was trying very consciously to have good form and good depth, and if my knees were wobbling or i wasn't getting deep enough I'd stop and take breath and reset, instead of just continuing with half-assed reps.

So, all in all, I'm much more pleased with how I did tonight than I thought I would be. I don't mind having the same round time since I was making a conscious effort to be deliberate about good form, and while I was moving at a pretty good clip, I know there's room in there to go faster and be better once I have my form nailed.

Half-Cindy meets Crankypants

I don't know if it's coincidence or what, but apparently my body got the memo that I was planning a half-volume recovery week and decided, "what the hell, might as well get that cold out of the way, then." I'd been holding strong against Rebecca's little beasties, and thought I was in the clear, until my throat started hurting on Sunday.

So now I'm sick. Not SUPER-sick - I'd rate it a 3 or a 4 out of 10 - but that doesn't mean I'm not pissed about it. I've dubbed this "the cranky cold," as it seems to come with a generous helping of foul temper. I snapped at my boss yesterday, and thought it better to take the day off today. Then I proceeded to completely fritter the day away, rather than being productive and getting shit done, as I'd hoped. This just made me crankier.

I hope it ends soon. I'm ready to move on.

At least I'm not trying to push through full-volume workouts, since I'd already set aside the week for recovery. At first I was sad to see Cindy on the board for today, as I'd be curious to know what my score is, but two rounds in I was glad I wasn't in it for the full ride.

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups (C2B)
10 Push-ups
15 Squats

6 rounds RX in 10 minutes.

This SUCKED. I figured I would shoot for virtuosity, though, since I wouldn't be shooting for a good score. My chest touched the bar on every pullup, and the floor on every pushup, and I did the squats with great deliberation in form. I ran out of steam very quickly, though, and spent a disappointing amount of time sucking wind (and just generally sucking). This is not a good pace - I don't know if I'll ever get a good score at this with the Ironworks pullup bar, but it's easy enought to test on my own with the rings.

Tomorrow is supposed to be 5x5's, and I'm not sure how helpful that would be at half-weight, or if I should just skip them. At the moment, I'm thinking maybe I'll go down, do the light deadlifts, and then do goblet squats or something to work on my non-GM back squat form.

Mini Cindy, and body comp check-in.

Today - due to work, and sore hips, I did not attend CFEB class, but I did manage to get in a quick little workout on my own just to get my blood pumping. I did a 10 minute Cindy, but subbed situps for squats.

in 10 minutes I got 5 rounds + 1 pushup.

1:30 | 1:47 | 1:59 | 2:07 | 2:07 | 0:30

The last couple rounds the pushups were 5+3+2

Body Measurements:

Not sure what my weight is last time i checked it was about 122 or 124 - weighing the day (or two) after Thanksgiving just isn't going to happen :-p.

Biceps: 10.5 (R & L) (+0.25)
Shoulders: 39.25 (+1.25!!!)
Chest: 33.5 (+0.25)
Waist: 30 (+0.25)
Hips: 36.5 (+0.5)
Thigh: 20.75 R (0) 21.0 L (0)
Calves: 13 R (+0.25) 13.25 L (0)

Wow - a whole 1.25" in my shoulders! And another 1/4" in both arms. I guess I'm not just imagining that my T-shirts are getting tight. I got a couple comments on my muscular arms at Thanksgiving, too :) That was gratifying.

I'm not going to read too much (anything) into my hips and waist measurement today - (2 days after thanksgiving!) But I don't think T-day can have had too much to do with my arms and shoulder measurements - and those are the really exciting ones :-)

Tabata Cindy - OMG Really?!

Warmup: 2 quick climbs - a 5.7 amd a 5.9 - both clean. mobility exercises, a 400m run ... don't remember what else.

WOD:

Tabata Cindy
Perform 60 intervals of 20 seconds of work and 10 seconds of rest of:
5 Pull-Ups
10 Push-Ups
15 Squats

Results:
Once again my damn watch totally freaked out after round 16 - it says the total time was 36 minutes (i forgot to completely stop it after the last round) but if I add up all the splits i get 50 minutes! I need a new watch/HR monitor :-P

Regardless. I'm 95% sure I got at least 16 rounds+ 2 pushups - i may have gotten as many as 18 + 2 pushups.

Either way - HOLY COW!!! My PR before this was a whopping 9 rounds. At least I think so. my watch malfunctions lead me to believe that my last attempt was somewhat higher than 9 or even 10.

Splits (such as they are):

Round	Time
1	1:07.2
2	1:12.9
3	1:31.3
4	1:23.6
5	1:30.2
6	1:33.5
7	1:50.1
8	1:48.4
9	1:51.4
10	2:50.2
11	1:29.7
12	2:22.5
13	2:24.4
14	2:02.8
14	0:21.3
15	2:11.8
16	3:14.7
17 & 18?	06:40.1
18 or19	13:13.4

A couple sets are longer and shorter because I forgot to hit the lap time on my watch until after the pullups (like round 10 & 11). Once again my limiting factor was pushups - by the end it was taking me 3 to 4 tabata rounds to get through all 10, but they stayed pretty strong through at least round 10, which is pretty damn impressive given that I didn't even HAVE a pushup a couple months ago. I was determined to make as many of them as possible full ROM, which is why they started taking so much longer - I could have eked out another round - maybe even two if I had just resorted to using my knees - and I still did for a couple reps here and there - and i think my whole last full round - so it wasn't a complete victory - but they still went comparatively really really well.

The jumping pull ups were ... probably too easy an option. It's just that even though my skin has healed, my hands are still really tender, and trying to kip just hurts - even taped. But i won't get there unless I work at it. so. no more being a baby.

I felt like my squats had really improved, too - but without a mirror it's hard for me to say for sure. Max was snapping pictures - i don't know whether he was taking videos too ... I'll ask him if he caught any of either media of my squats.

I think the enforced work and the enforced rest of the tabata structure works really really well for Cindy - or at least it did for me. The main thing it pointed out to me - and Daniel found this to be true too, is that in a normal WOD I wait too long to rest, and then rest too long. I found that with this structure I was super motivated to try to fit an exercise into a tabata period so that I could use the 'rest' time to transition between exercises. This was particularly important going from the squats to the pullups because i had to navigate up onto a box to reach the pullup bar, and if I was hurrying to do it in the middle of a tabata period, i was more likely to misstep and have to try again - wasting precious seconds.

If my splits are to be believed - and I think the earlier ones probably are accurate, I got through 7 rounds in the first 10 minutes.I nearly died when I'd gotten that far and Max said - ok - you're just about 1/3 of the way through. What?! only a third?! Considering that I got through 9 rounds in the whole 20 minutes last time, I was really amazed I was going so fast.

Another issue of note: this was my first workout in an intentionally fasted state. (As opposed to just poorly fed). If these results are any indication of performance in general, IF is amazing! We went to Rudy's for lunch afterward, and I made the mistake of having coffee with milk in it before our food came - and it was a LONG time before the food came - and I felt really jittery and out of sorts for a long time even after eating, which i didn't like. I suspect things wold have gone better if I had had a whole big glass of milk before the coffee.

So much for feeling bad about not seeing good performance. This totally rocked. Now if I can just get my pullups dialed, I'll be able to do it RX! Jumping pullups feel a little bit like cheating.

Oh yeah - and it was really nice to finally get in two clean climbs. There's definitely some muscle memory lacking, and some technique to re-learn, but it felt good all the same :)

Tabata Cindy

Pretty much just what it sounds like:

Perform 60 intervals of 20 seconds of work and 10 seconds of rest of:
5 Pull-Ups
10 Push-Ups
15 Squats

16 rounds RX.

Did this downstairs on the rings with Raphael and James C. Max lent me his watch, which can do intervals, so I was in charge of calling out "rest" and "go," while also juggling my rounds and keeping an eye on the clock to be sure we were doing 30 minutes of work. I think I screwed up and shortchanged us a little on the number of intervals. Max's watch stopped beeping, so I assumed he'd programmed it for 60 intervals, but he tells me he didn't and that it's more likely I just stopped it by accident with my wrist. We couldn't have been TOO far off, as I know we started before the main class and we finished a little before them, too, but I think we may have had a couple more minutes to do. Oh well. It's not like we didn't get any work in.

So this was three more rounds than my last Cindy, in ~10 more minutes' time. Not particularly great. The enforced rests of the tabata protocol DID make it easier, I think - for a large swatch of time in the middle, I felt I was holding down a pace that I could've kept for a long time. It successfully enforced the notion that I rest for too long when I take rests, and that I should A) stop a little earlier, before failure, and B) start again after just a handful of breaths. Hopefully I can keep this in mind and apply it to future WODs.

Afterwards I did some practice at bar-kipping upstairs, and I think I've nailed the form down, even on the bouncy bar (which was giving me trouble). The trick, for me, is to NOT swing so much. It's much more of a pumping, snaking action - I can envision a ledge in front of me at about knee height, and I swing with my hips to get my toes on that ledge, and then push off the ledge to finish the move....or it's like holding a long string and snapping one end of it, so you get a wave that travels down the string. It's like doing that with my body. When I got into the groove of it, chest-to-bar pullups seemed quite natural and easy. It is hell on the hands, though, compared to the rings.

Cindy

In 20 minutes, how many rounds of:
5 pullups
10 pushups
15 squats.

Results ... I have no frickin idea. probably 9 or 10 rounds plus 7 pushups.

I, once again, idiotically, decided to try to time every exercise, instead of each round. Not only did my watch run out of laps, but after round 16, for some completely inexplicable reason, started basically quadrupling my round times. I definitely got 6 rounds in the first 10 minutes. But then - even though my watch stopped @ 18.5 minutes - presumably when it ran out of rounds and/or because i didn't start it until i was a few reps into my first pushup round, if i add up the lap times for rounds 16 through 26, i get 36 minutes!!! Yeah - that's not right at all.

Items I can extrapolate from the data from the first six rounds: my pullups and squats were holding pretty consistent around the 25-30 second mark each. My pushup rounds were getting progressively longer with each round. round 1 was about 25 seconds - round 6 was about 1:10. I am sure that this continued to get longer with each round except the last one where i gave up and moved to knee pushups since I was trying to squeeze in a last round before time ran out.

So - say my first 6 rounds took just over 10 minutes say 10:10 ... round 7 probably took 2:20 - 12:30?. Round 8: 2:30 - 15:00, Round 9 2:35 - 17:35 ?

I remember that I finished my last full round with about a minute left, and it would have been faster than the round before it because all pushups were knee pushups instead of full ROM. So i guess it's possible i finished 10 rounds plus 7 push ups. It's hard to know for sure how much my pushups really slowed down. I definitely got at least 9 rounds.

I'm really irritated i don't know for sure. I was looking forward to finally having a benchmark for this workout.

Aside from this issue - i think that my jumping pull-ups were strong, and my squats were better than they've been, but still need work. And I'm considering taking on a pushup challenge to try to improve my pushup stamina. I can get the first 10 pretty easily. But it doesn't take long for them to completely fall apart. I was pretty determined to try to make all my pushups full ROM for this workout - and i would say tyhat except for the last 1.5 rounds about 90% of them were. In each of the later rounds, i could get about the first 4 and then was reduced to sets of 2 and 1 to finish them out. I probably could have gotten 11 or more rounds if i had reverted to knee pushups since these were definitely my limiting factor. STILL - on the otherhand, i am pretty darn excited to have ANY full ROM pushups :-D

Cindy

Despite being a bit sore from FGB, we couldn't pass up the opportunity to do Cindy today. Not sure why, but Cindy has always been one of my favorite CF workouts - it was the very first one I did, so maybe that's what earned it its special place in my heart. It's not like she isn't as much of a punishing, brutal bitch as the other CF girls.

*18 hour fast*

In 20 minutes, how many rounds of:
5 pullups
10 pushups
15 squats.

13 rounds (PR).

My goal was 15, so I'm a little bummed. The last time I did this was May 15, when I got 10 rounds. Three more rounds in four months - I could wish for more. On the plus side, my pullups were always strong and consistent kips, and weren't what killed me - it was the pushups.

I won't post all my splits, as that's not very interesting, but here are the salient points: My fastest round was 0:54. My slowest was 1:58. The average of all rounds was exactly 1:30. I'll need to get that down to 1:20 to get 15. Hopefully next time!

6/4/2008

Warmup
Run 1. mile

OWWWW. I got about .75 and got the worst side stitch - maybe i've ever gotten. wasn't sure i was going to be able to even keep walking, but i did. Had to walk the rest of the way. Tried to start running again but the stitch said no-way. Not sure what my time was - maybe 11-12 minutes. I can get through half-a-mile ok. clearly I need to work on my stamina.

RX:
Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

Mods:
ring-rows for pull-ups
push-ups: full down, knees up

Completed 2 rounds, plus 15 ring-rows and 15 push-ups.

Super Cindy

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

2 rounds + 15 pullups, 15 pushups.

This was brutally difficult for some reason. I really tried to focus on the full ROM for each movement, going ATG on the squats and low on the pushups. I did the pullups kipping on the ring, and thought I had it, but I'm adding an extra swing in between pulls - need to work on it some more, I guess.

In better news, I ran a full mile for the warmup, and it felt quite easy. Wish I had been wearing my watch so I could know the time, but I came in first in the class by a longshot (not that the others were racing - it WAS just the warmup).

Cindy

10 rounds (PR)

Done at home - all the pullups were legit deadhangs, which is exciting, and it's one round more than last time (which, granted, was my first CF workout). It is HOT today (almost 100) and I'm at the end of four pretty brutal days, so I'd like to think I could've gotten in more rounds if I weren't already exhausted. Guess we'll just have to see.

Heading out of town for the weekend to Oregon. Hoping to get in some climbing and maybe some running, but it probably is not going to be a very good weekend for fitness (which is why I worked so hard this week). I'm looking forward to a rest day tomorrow, despite the five hours in the car.