Just a reminder. Classes will not be held at normal times this evening. Heats for the Crossfit Total and 1/2 Cindy Challenge will be starting every 20 mins begining at 5 pm. If you forgot to sign up for a heat, don't worry about it. Just show up and we will fit you in.
Show up about 20 mins prior to your start time. A warm-up will be posted on the board. This warm-up will be a very broad and total body warm-up. Once you complete this warm-up you should be starting to squat with light weights. When you do begin the challenge you will have.......
1 20 Mins per Station (Squat, Press, and Dead Lift in that order)
2 Upon completion of part 1 you will have a 5 min res
3 10 Min of Cindy
Just to clarify. Cindy = as many rounds as possible in 10 minutes of the the following.....
5 Pull Ups
10 Push Ups
15 Air Squats
Good Luck
Subscribe to:
Post Comments (Atom)
Crossfit total
ReplyDelete215/120/270
previous PRs: 205/115/235
1/2 cindy: 10 rds + 1 push-up.
well i suppose its time to join the blog, since we have our own now :)
ReplyDeletecrossfit total:
255/88/275
sooo close to 300 on the DL but couldn't quite lock it out :)
1/2 cindy: (black bank pullups and pushups on knees) 6rds + pushups
looking forward to the challenge! :)
CF Total: 895
ReplyDeleteBack Squat: 275
Press: 145
Dead Lift: 475
Half Cindy: 10 rounds even
Forgot an entire round of squats so I did 30 in the tenth round... that sucked.
Total felt good, but I know I can improve on the BS and Press. I want 1k BAD.
Saw a TON of PR's going down this evening. Awesome.
CrossFit Total:
ReplyDelete140(PR)/80(PR)/160
Great to set a baseline and see where I improve.
1/2 Cindy:
7 rounds + 4 squats. Push-ups were the limiting factor here. Ugly.
This comment has been removed by the author.
ReplyDeleteBest day doing CF so far!
ReplyDeletePR for everything except back squats because I don't remember my old PR.
Back Squat: 245
Press: 145
Dead Lift: 345
Half Cindy: 8 rounds even. Push-ups were terrible.
Just to document improvement, my old dead lift was 315 and my old press was 115. Let's go!
Squat - 225
ReplyDeletePress - 160 PR
Deadlift - DNF. Cannot deadlift because of my back. It might be a while before I can, which sucks.
1/2 Cindy - 13 rounds + 3 pull ups. Pullups were fast and easy the whole way through, pushups were easy through 10 rounds then got pretty hard, squats were at a slow but unbroken pace from round 4 on. Want to hit 14 rounds next time, I think squats is the area where I can improve the most.
As a CF newbie, it's nice to see where I stand with all this lifting stuff. I totally appreciate this challenge.
ReplyDeleteCF Total: 85/65/205 - I think. I may have to update this as I'm slightly guessing on the first two. In my exhaustion forgot to write down the totals.
1/2 Cindy: 6+4 push ups
225 Squat
ReplyDelete125 Press
355 Deadlift
This is the first time I've maxed out on Squats since highschool. need to work on these. A little disappointed w/ my press #. need work on all of these. Rounded my back a bit on the DL.
1/2 Cindy: 11 rounds + 6 pushups. Pushups were definitely the limiting factor.
Back squat: 135
ReplyDeletePress: 65 (previous 70#... I blame the decline on starting Paleo 2 weeks ago)
Dead lift: 155 (previous 135#)
Half Cindy: 9 rounds + 5 squats. Green band, push-ups on knees. Time to start scaling harder.
215 Squat
ReplyDelete105 Press
295 Deadlift
I need to work a bit harder to get my press back to what it was just a few months ago. But I guess thats the whole point.
Half Cindy: 5 + 8 squats...
Felt very weak in the Cindy. Just need to work at it, but I cant wait to see where I end up.
235/125/260
ReplyDeletePaying for it today, im sore...
.5cindy 11 rounds 2 air squats