Intermediate & Advanced WODs, CFE WODs: Monday 120709

Posted on July 8, 2012 by Allison Bojarski

Intermediate/advanced WODs at HR:00 and HR:45
A: Bent press / windmill

B: “Cindy”

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

Stop wasting athletic tape. Watch and learn from Coach Bo how to properly tape up your hands when you need protection:

Partial announcement of 2012 CF Games WODs for individual competitors
Say it with me: “No more sh*t reps.”
Free diver breaks world record by holding his breath underwater 22:22 minutes
The Costanza priciple
For you law-enforcement folks
Suspect fails to bike, run, and swim from the law

Here’s what’s on tap for Tuesday’s intermediate & advanced WOD classes at HR:00 and HR:45:
A: Front squat 3×3 @ 75%

B: “Helena”
1500 meter row
50 x 1.5 pood/1 pood Kettlebell swings
30 Pull-ups

  • reisbaron

    They posted five of the WODs for the 2012 Crossfit Games: http://bit.ly/N8ktgG

    Four remain TBA…that clean ladder will be ferocious…top listed weight is 385. #whatever

  • reisbaron

    8 Rounds + 2 Pull-ups (Green Band)

    18 reps shy of my PR, which I got last August with the red band. Progress for sure, but tough to still be shy of 10 rounds. It’s also my first day back after 9 days off from Crossfit (longest break since I started over 18 months ago). Not sure if that played in my favor or not, but it’s good to be back either way.

  • Jai Berg

    Second week of the push-up challenge! Twenty push-ups a day;
    they do not have to be unbroken. In fact, you should only be doing as many as
    you can with perfect form. So break them into sets that make sense for you.Week three will be thirty push-ups, and week four will be
    forty push-ups. Same rules will apply: break them into smaller sets so that you
    can keep your form perfect. But on the last two days of week three and week
    four, try testing your endurance by doing as many as you can unbroken for your first set (stop when your form degrades), and then do the remaining in sets for the rest of the day.If you want to jump in now, you have a few options:You can begin with week one (doing ten a day) and just do the full month with a week’s delay.You can jump into week two with twenty push-ups, but you have to hold plank for a minute each day as penalty.You can make up all the push-ups you missed in week one, but get them all out of the way within a day or two, don’t spread them out. This option is only for those who already have really good form (no snaking, and your chest hits the ground EVERY TIME). If you’re going for volume over technique, then you should know that I have a whiffle bat and you will be chased around the gym.

    • http://propriavirtuteaudax.wordpress.com/ The_Lisa

      Today’s 20 pushups were taken care of during Cindy. Many many times ;)

  • BenS

    13 rounds + 3 squats, rx’d

  • Albert Insogna

    Cindy- 15 even.

  • Jeff K

    17 rounds plus 5,10 and 7 squats. Previous best was about 13. 20 rounds I am coming for you.

  • Jana B.

    Cindy: 12 + 2 pull ups (green/blue bands and (first) elevated big-girl pushups – bye bye knees. Next should be bye bye blue band).

  • Naveen

    is a regular power snatch technically a split snatch? and why is Jackie/Helen hybrid called “Helena”?

    • reisbaron

      Split Snatch – http://bit.ly/McPstD

      Power Snatch – http://bit.ly/Nk3oiX

    • Albert Insogna

      I’m thinking tomorrow’s workout is more of a Helen variation than a Jackie/Helen hybrid. Running is very unpractical at either location, and rowing is the usual substitution.

    • Sully

      When I did my Oly Cert Josh Everett said he likes the split snatch due to his mobility issues. He had us try some at the end of the weekend, I thought they were pretty fun, most of the other folks did not agree.
      http://www.youtube.com/watch?v=GS2oEfay5W8&feature=related

  • http://twitter.com/msater michael sater

    15 + 5 pushups (first 5 rounds of pull ups, unassisted; the balance green band)

  • http://www.facebook.com/leienming Andrew Louie

    15 rounds, 5 PU – First time I did Cindy Rx.
    I’m excited for Helena – 1500m row!

  • Patrick

    CINDY!!! 13 + 10 pushups RX. First WOD ever with no bands. BOO RAH!!

  • Aaron Segal

    20 + 5 pullups, could have pushed harder

  • Jim S

    I can’t tell you how much I’m looking forward to those air squats today after a quarter mile of walking lunges yesterday. :)

  • james_vergara

    Cindy: 17 rounds plus 5 push ups as rx’d. Last Cindy 11/15/11, two weeks out of elements: 11.5 rounds with some sort of band to scale pull ups.

  • Allan

    17 rounds + 3 pull-ups rx’d. Improvement from 13 and change in November.

  • Jim S

    15 + 5 pull ups + 1 pushup

  • Andy Graves

    Cindy 13+5+1. Down a full round from last fall. I totally suck at push-ups. I am on with the push-up challenge. Did 131 today to catch up! 20 a day going forward this week. Sully made the windmills fun just like he said he would, thanks mountain man!

  • Judy

    14 even for Cindy. 1st time rx’d with strict pullups! Yay! And yes those air squats are killing my glutes after 300 walking lunges yesterday!!

  • http://twitter.com/williamlanier Will Lanier

    finally getting back to training after 7 weeks hiatus…

    working up to getting back into competition training. did a little workout i made up…was quite unpleasant.

    5 rounds
    5-7 Push Press (heavy)
    500m row
    4 minute rest

    1. 135# x 7, 1:38 row, 2:09 total round
    2. 155# x 7, 1:43 row, 2:19 total round
    3. 175# x 5, 1:49 row, 2:30 total round
    4. 175# x 5, 1:52 row, 2:33 total round
    5. 175# x 5, 1:48 row, 2:29 total round

    never take almost 2 months off unless you need to. this shouldn’t have sucked as much as it did.

  • Emily L

    Cindy: 8 rounds + 3 push-ups. Did at Rx for the first time, so its my new PR.

  • http://www.facebook.com/sam.mitrani Sam Mitrani

    12 rounds + 5 pullups + 7 pushups all RX. Pushups were killer…seriously need to work on that.

  • Vince

    10 rounds + 5 + 10. Compared to 9 rounds last time, plus using less assistance on the pull ups.
    Also nice work Coach Kevin in running an unusually large 7pm WOD today.

  • Katharine

    A: 8kg KB, 5×2, each side
    B: 12 rounds, first 5 push ups full – the rest on knees, blue+black band – some kipping

  • http://propriavirtuteaudax.wordpress.com/ The_Lisa

    8 rounds plus 2 pullups. 2-round PR. Pullups slowed me down – pushups were fine this time around.

  • Maria_L

    16 + 5 pullups, 10 pushups, 2 squats/green,blue

  • Jesse L

    Cindy: 12 rounds, rx, pr (by a lot)

  • http://www.facebook.com/profile.php?id=28593 Spencer Hawes

    Cindy: Rx 15 round +1 pull up

  • DarraghLynch

    Cindy: 13 rounds + 6 pushups – no band.

  • Dave B

    12 rounds + 5 Pullups + 10 pushups, no band on the pullups. PR. Need to work on pushups, which use to be a strength.

  • Adam H

    21 rds + 9 pushups