Tuesday 131015

All-levels WOD/Beginner WOD:
“Cindy”
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 min

or

“Mary”
5 Handstand push-ups
10 1-legged squats
15 Pull-ups
As many rounds as possible in 20 min

Competition Team WOD:
Part A. 3 rounds: 1 minute box jumps (24/20), 1 minute kettlebell swings (32/24 kg)

Part B1. Front Squat 5×2, rest 60 seconds
Part B2. Weighted Ring Dips 5×3, rest 2 minutes
Part C. 3 rounds: 1 minute box jumps (24/20), 1 minute kettlebell swings (32/24 kg)

P1250703
(Photo credit: Alex Robleto)

The overhead squat: Decoding your physicality
Theoretical hierarchy of development
Misunderstood cue: the sumo deadlift (video)
Our skin’s sense of time helps protect against UV damage
CrossFit vids

Here’s what’s on tap for Wednesday’s classes:

All-levels WOD/Beginner WOD:
A. Front Squat 3-3-3-3-3
B. Deadlift 3-3-3-3-3

Competition Team WOD:
REST DAY.

CFE WOD:
4x
50 sec row
10 sec rest
50 burpees
10 sec rest
50 sec situps
10 sec rest

Rest 2 minutes

4x
50 sec wall balls (20/14)
10 sec rest
50 sec row
10 sec rest
50 sec jump switch lunges

  • Kyle J Smith

    Fran on Friday. Fun on Fran-day. Fried on Fun-day. Fran on Friday.

    • AndyK

      Kyle, I don’t think you need to give yourself all of these advantages going into the Dynamix Duo on Sunday. I am pretty sure after event 1 you will have a sizable lead over me!

    • Todd Brandon Morris

      Looks like a PR Friday! Maybe a PRi-day, if you will…

  • Brad Hoover

    Cindy: 18+10 compared to 2/27/13 of 13+13. CrossFit is fun.

    Awesome effort by Andy and Patrick to go sub 1min average rounds.

    • AndyK

      Nice PR!

    • Patrick

      Nice work Brad.
      Great job Andy, that’s a huge PR.

      22 rounds*. Push-ups are the equalizer. Gave myself an asterisk because push-ups in the last few rounds felt ALJ.

      http://crossfitoneworld.typepad.com/crossfit_one_world/2013/02/scaled-rxd-and-alj.html

      • Brad Hoover

        ALJ haha. I like that. I’m sure that during some of my pushups in the last couple rounds my back did not remain flat throughout the entire movement. ALJ man, ALJ…

  • AndyK

    Cindy: 22+26, a 5+ round PR over 3/2/13 of 17+25. Push-ups started to slow me down in the later rounds (was through 12 at 10 minutes).

    • Brad Hoover

      Hey you too, Andy. Big PR. I think for 90% of people this workout is all about pushup volume. I was down to reps of 2 and 1 by the 12-13th round.

  • Nicki Osborn

    Cindy: 14 rounds + 15 Rx (!) versus 13 + 22 with blue band on 3/2/13

  • ben

    22rx (pr)… Special thanks to coach Sean for reprimanding me when my push-ups were looking questionable

  • Craig Bagno

    Five squats short of 18. Limiting factor for me, weirdly, is squats. Yeesh. First time I’ve done Cindy. Will be intrigued to do it again in a few months. I like this one.