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Tag Archives: Cindy

1/16/11
-Snatch work –up to 135#, 155#=F

-took 1/17-1/22 off to de-stress
-snowboarding on 1/22

1/23/11
12 min “Cindy” = 15 rounds, 5 pullups
3 min rest
3 rounds:
3 squat (225#), 12 KB swings
2 min rest between rounds

1/24/11
light rowing workout

1/25/11
3 x:
Hand stand holds / 5 OHS (95#).
-20 squat snatchs (135#) minute density = 8-9 min.
*Note: need to focus on shoulder flexibility and cardio endurance

1/27/11
DL: worked up to 315#x2,2,2
“Fran” = 4:30
*last fran was <3:30 (need to get on top of things)

1/28/11

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5/3/10
(am) yoga – 30 min
(pm) 20 min bike; 5 rounds:
20 wall ball
15 unbroken pullups
20 box jumps
rest ~1 min
*note- this is the first time i’ve felt all of my pullups had good kipping form. I’ve previously not been dropping all the way, which has put extra strain on my biceps. 5 sets of 15 is def better than prior attempts

5/4/10
(am) row 15 min, stretch
(pm) 75 x snatch (75#)

5/6/10
(am) 50 double unders
10 burpie box jumps
20 stability ball pushups
30 wall ball
40 hang cleans (95#)
30 wall ball
20 stability ball pushups
10 burpie box jumps
50 double unders
(pm) Heavy day:
deadlift – 225#x5, 275×3,3, 295×3, 315×1, 335×1, 345=Fail
squat – 225×5, 275×3, 295×3, 315x (1/2 ROM)=Fail, 305×1
press – 95×5, 135×3 (shoulder felt weird so I quit)
… lower ab work ; stretching.

5/8/10
(pm) 12 min “Cindy” AMRAP
17 rounds

4/5/10
thrusters (135#) 10,8,…,2
B.squat (225#) 5,5,5,3,3 and 4×12,15 KB swings
800 m row

4/6/10
row 2k – easy pace (9:36)

22 rounds of “Cindy” – PR

4/7/10
row 1k

yoga
6×5 clean and jerk (135#)
45# OH squat – I really need to work on these

4/8/10
row 20 min: 5 min warm up, 5 rounds of 30s sprint / 230 easy
4400 m
120 double unders

4/9/10
squat work (can’t remember exactly what)
pullups (“)
sprint work

3/1-7/10
I was sick (slight cough and sinus congestion) and used this week to rest and do yoga daily. I also went for hikes both Saturday and Sunday in my VFFs.

3/8/10
“CINDY” = 20 min AMRAP of “chelsea”
18 rounds in 19:05
= 90 pullups, 180 pushups, 270 squats

3/9/10
4 rounds:
25 box jumps, 25 sit ups, 250 m row… ~13 min w/ walking 1 fl b/w row station
3×5 DL @ 225#

3/10/10
20 DB snatches (40#) / pullups
16 DB snatches /pullups
10 DB snatches / pullups … 5:50
….
Clean technique work and 3×5 cleans (155#)

3/11/10
2 k row = 8:58
5×5 B.Squat (225#)
OH Press (95, 115, 125, 125#)
1 more OLY lift—- can’t remember

3/12/10
yoga………
tabata sprint — F-ing hard at 10k’. WOD intensity is a pain in the ass
Tabata row – 50 cal total
1/2 tabata push ups – (25, 15, 10, 12)
50 double unders
3×5 F.Squat (135, 185,185#)
2×2 clean (185#)

3/13/10
1000m easy row (230/500m)

3/14/10
1 hr biking at ~120 BPM
3 rounds: 500 m row, planks

NOTE: I’ve been quite busy this week and not writing my WOD’s down immediately afterwards (boo me)

1/11/10
3×5 clean – 135, 155, 155
3×3 OH press – 115,135,135
3×5 back squat – 225, 275,275
1,1,1 DL – 225,275, 275 (hands slipped on 325 (chalk needed))

1/12/10
“cindy”=20 min of “chelsea”
19/0 (rest minute)
ie – 95 pullups, 190 pushups, 285 BW squats
… stretching

1/14/10
5 rounds:
500 m row (range 2.02-2.20)
25 sit ups
25 back exts…. 15 min

3×25 KB swings (40#)
3×3 cleans (135,175,175)

1/16/10
30 min yoga
hr biking
Pullups: 12 Kipping, 5,5,5,5 Dead-hang