Happy Birthday’s to Jessica Anne (Sunday) and Phil D (Monday ) !!
Warm Up and Mobility
Movie Clue – Two Left Feet
“Cindy”
AMRAP 20
5 x Pull Ups
10 x Push Ups
15 x Air Squats
CrossFit Benchmark WOD
Compare here
Repeat Workouts
We repeat workouts about once a month to be able to gauge our progress. Sometimes it is a classic CrossFit bechmark workout or a CFRT one. Always log your workouts so you can track your progress. Here we go CFRT!!
Cindy 15+5 as written
11-20-14 (15+7)
Knee feeling stronger, getting back to 100%.
Monster 5 am class. DJ PJ thanks for the coaching.
Enjoy the day.
What was the genre this morning Gaff?
nice mix.
Warm-ups had some 60s/70s (even a lil late 50s Chuck Berry for a minute until PJ switched it)
Mobility was Lil Wayne
WOD was a flip between techno-glowstick instrumentals and 80s rock (Quiet Riot to kick off the WOD, lil Motley Crue then my brain went to mush after 7 mins…
Ha, nice!
“Cindy” 17+25
Improved from 16 Rds back in November. Now I just hope I don’t get T-Rex arms tomorrow. Like Gaff said, HUGE 5am class. Awesome work everyone! Thanks PJ for keeping us on it.
Great work Melch!
Nice improvement brother!
“Cindy”
10+5 (knee pushups)
11/20/2014
12+20 (jumping pullups, knee pushups)
Numbers may be less, but I did Kipping Pullups this time!!!! Very happy to say that. Felt the pullups going when I started to get tired, thanks for the tips PJ – need to stay tight! Apparently last time we had some Gaff karaoke going on, I think that probably contributed to the higher numbers….. where was it this morning?!!?!? great work monster 5am class!
Cindy 14+13 rds RX
A little improvement from last time’s 14+1 rds RX. I really enjoyed the energy in the class. Thanks PJ. Have a great day everyone.
Improvement is improvement, especially after all those Burpees yesterday! !
Cindy- 12+12 (knees, RR)
Started the first 3 rounds with pull-ups but could feel my hands ripping so I moved onto ring rows
Cindy (Nov)-8 rounds
I actually liked scaling the movements down this time around to be able to keep moving. RX fatigues me too quickly. Definitely got a better stimulus out of it! Congrats on your PR today Liz! Great 930 class today!
Hell yeah, love that Marie! Preach it!
Thanks girl!!!! Awesome job to you as well 🙂
“Cindy”
12+5
5 x Ring Rows
5 x Push Ups – knees
10 x Air Squats
Did my pushups to one abmat! And reached it each time!!!! WOO HOO! I remember when I started PJ said that I could use two abmats if I needed to have something to touch and I really needed four. No bueno! I could not get down low enough to touch the two. And it was a sloppy mess. Feel like my form is pretty decent and I can get down to the one abmat.
All the squatting was hard but I got it done.
Thanks PJ! Way to work it All Stars!
Cindy- 5 Ring Rows, 5 Push ups (knees), 15 Air Squats – 13 + 4
This was awesome – I really enjoy the bench mark wods. Starting to feel really strong from the ring rows. Had to scale the push ups after a couple rounds from 10 reps to 5 because I was lagging. I’ve been working on correcting my pushup stance – I did wide stance for years and am essentially starting at zero.
Thanks PJ! Have a great day, guys 🙂
Cindy- 5 Ring Rows, 5 Push ups (knees), 15 Air Squats – 13 + 4
This was awesome – I really enjoy the bench mark wods. Starting to feel really strong from the ring rows. Had to scale the push ups after a couple rounds from 10 reps to 5 because I was lagging. I’ve been working on correcting my pushup stance – I did wide stance for years and am essentially starting at zero.
Thanks PJ! Have a great day, guys 🙂
Oh boy. Too many posts.
I am so impressed with myself after this workout and that is the best feeling!! My pull ups and push ups were feeling awesome and it was PR from last time. Today I got 14 rounds plus 12 and last time I did it in November, it was my first time RXing and I got 11 rounds. I didn’t even want to come today and I am so glad I did!!!
And you should be, that’s the best I’ve seen your pull ups and push ups Liz!
“Cindy” 13+3. Not bad good advice splitting those push ups. They get a little difficult after 100. Thanks pete nice work all stars.
Cindy
14 plus 28
RR
Loved this one,made me feel super strong!
You are strong!
“Cindy” 14+22–ring rows, 2 abmat knee pushups
I missed the last time, so this was my first one at CFRT. My goal was 10 rounds, so there you go. Thanks for all the encouragement, Mike! It always helps.
Goal reached!
Got after Cindy, she’s a sneaky little girl! Hit 11+15 rounds as perscribed which is an improvement from November (12+15) when I did jump rope instead of the squats!!! That’s a PR in my books! Squats were slow but hey made it through!
Yeah it is! !
“Cindy”- 12+14!
Officially, first time getting after Cindy. Used ring rows and knee p/u’s. Great work 7pm peeps and hello Cindy! Thanks for coaching Mike.
First time and you did great Susan!
Cindy: 17+2 Big improvement from the last time we met (13+13). Pretty happy with this today.
Great work 7pm….Thanks Mike!
Wow, ha-uge improvement Joe!!
15 + 3 PR!! Huge improvement from Nov. I didn’t need a band for my pull ups this time, and I didn’t need 2 ab mats for my push ups. And I got more rounds!! Yahoo!
Scaled up and still beat your last one, amazing!
“Cindy”
16+11
This was a decrease from 20+10 from last time. Not entirely surprised in the decrease. This will be the standard for the next couple weeks. After the WOD Paul, Geoff and I went for a mile run on the trail. Feels good to be out running again. Hoping Ill be back to normal by the end of the month. Great work 6pm!
You’ll get it back buddy, that was a lot of time off and sickness. You keep working the way you are and you’ll get it back quickly!
You guys crushed this little lady Cindy today! Great efficient movement and standards upheld! Drink lots if water and stretch, no T- Rex 😉
“Cindy”
16 + 9
This was a 1 Pushup decrease from last night. Pushups went after round 10 and had to break them up into 2’s and 3’s. Ill get her next time !!!
Nice job 7pm! Thanks Mike!
last time* 11/20/14
16 + 10
Don’t forget about the 100 burpees yesterday 😉
Cindy is a sneaky one indeed…
First time doing real Cindy. I thought I had, but I guess I’ve done a few of the hybrid versions.
13 rounds even, ring rows and push ups with 2 ab mats – back up plan was to go to knees, but I was pretty glad I held out the whole time. Squats were brrruuuuutal after Monday’s madness!