Mini Cindy

Still feeling the effects of “Annie” on my core. Have been getting solid sleep lately and starting eating clean last Friday. Dropped 6 pounds already, down to 194#. I’d love to get back to under 190, which is golden for my conditioning.

Warm-up

  • Crossover Symmetry Activation
  • Dynamic Toe Touches
  • 5 Inch Worms to Cobra
  • Zombie Kicks
  • 6×155# Deadlifts
  • 2 Box Jumps (30″)
  • 6×245# Deadlifts
  • 1 Box Jump (36″)

XWOD

  • 6-6-6-6-6-6 Deadlifts (335#)
  • 2-1-2-1-2-1 Box Jumps
    • 2s: 36″
    • 1s: 40″

Should have pushed it higher in weight and box height.

Conditioning

3 Rounds

  • 3:00 “Cindy”
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats
  • 1:30 Rest

We started each 3:00 where we left off the last one. I got exactly 4 rounds the first time through, 3 rounds plus 5 pull-ups, 10 push-ups, and 8 air squats the next time, and finally 7 air squats, 3 rounds, and 5 pull-ups. Push-ups started to go at the end of the second 3 minutes. They always get me.

We jogged an easy mile right after.

Another afternoon workout in the garage. Warmed up with Crossover Symmetry Activation.

3 Rounds

  • MAX Strict HSPU

I got 7-7-5. According to my records, over 2 years ago I got 10, but I tip the scales 20 pounds heavier these days. Not like I don’t know that overhead pressing is a weakness of mine though.

3 Rounds

  • MAX L-Sit on parallettes

Also a weakness. Not even true l-sits, but my feet were off the ground. I managed 14-21-15 seconds.

2,000m SkiErg

The fun part! First time trying long distance for time. From some rough comparisons with rowing I figured a pace of 2:10/500m would be a good place to start. That went out the window 5 seconds in after a 2:06-ish felt pretty good. I finished in 8:26.2 with 500m splits of 2:07.1, 2:07.0, 2:07.4, and 2:04.7 with a stroke rate of 35 for each split, so very consistent. I picked up the pace in the last 150m, which seemed like it should have gotten me more than a few seconds! Something to shoot for next time I guess.

4 Rounds

  • 30s Hollow Hold on hands/feet
  • 30s Rest

Wow! These were a bitch after the other stuff. They seemed pretty easy when I did them at SF before.

Finished up with Crossover Symmetry Iron Scap.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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