“Cindy” Cycles

Walked 18 holes yesterday and did a long ROMWOD. I think I was feeling those Bulgarian Split Squats in my legs and hips.

Out in the garage today before lunch to get in some work I missed yesterday at the gym.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets
    • 1:00 Air Dyne
    • 10 OHS (45#, close grip)

Amazing how much easier those close grip overhead squats get after the initial set. My shoulders really open up.

Conditioning

6 Cycles

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

6-cindy-3min-cyclesEach cycle starts fresh with the pull-ups.

Still no butterfly pull-ups for me so all regular kips. All go in the first 3 minutes with quick squat cycling. Squats slowed a bit in cycle 2, and then push-ups also started to slow mid 3rd cycle. Scores were 4+5, 4+1, 3+26, 3+17, 3+15, and 3+15. Comes to a total of 126 pull-ups, 240 push-ups, and 313 squats. #volume

I got a little blood blister on my left hand near the crease of the pinky and it popped. Didn’t even noticed until a rest period when I felt blood dripping down my fingers. Was no issue continuing since it wasn’t a rip and wasn’t going to get any worse; just meant I kept leaving blood on the bar. Whoops!

Strength

E2M – 6 Sets

  • 11 RDL (185#, standing on 55# competition plates)

My back was feeling pretty tight after these so decided to skip the GHD work I had planned. I’ll get in some midline tomorrow. That was enough reps for one day anyway!

ROMWOD tonight.

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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