100131 WOD “Cindy”

“baby Ashlyn”, born 1/25/10 @4:25pm.  7lb. 10oz., 19.5inches

Workout: “Cindy”

As Many Rounds as Possible in 20 minutes of:

5 Pull Ups
10 Push Ups
15 Squats

Post rounds completed to comments.

Todays WOD is one of the Crossfit classic benchmark workouts.  The key is moving quickly between movements to avoid wasting time.  When you’re down with pull-ups, drop quickly and do push ups, then, jump to a squat and start.  Remember standards on pull ups, chin over bar (no chicken-necking!).  Push ups are chest to floor, then arms fully extended.  Squats have to make sure hips get equal with knees and legs locked out at top.

Advanced(RX’d):

As Many Rounds as Possible in 20 minutes of:

5 Pull Ups
10 Push Ups
15 Squats

Intermediate:

As Many Rounds as Possible in 15 minutes of:

5 Pull Ups (Strict, Kipping, Jumping, or Assisted)
10 Push Ups
15 Squats

Beginner:

As Many Rounds as Possible in 10 minutes of:

5 Pull Ups (Strict, Kipping, Jumping, or Assisted)
10 Push Ups
15 Squats

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article: “Personal Goal Setting“, Fitness Spotlight

Just to revisit the “rules of goal-setting,” your goals must be:

  • Specific – Do you know exactly what it is that you’re trying to do and why?
  • Measurable – Is there a set of criteria you can use for measuring progress?
  • Attainable – I lump this in with Realistic, but I’m sure there’s some Life Coach out there that can tell us what it really means.
  • Realistic – Can you really and truly accomplish this goal? Stretch goals are good. Unrealistic or unmotivating goals are bad.
  • Timely – A goal should have a timeframe. “I want to do X by Y.”
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3 Comments

Filed under WOD's

3 responses to “100131 WOD “Cindy”

  1. Done at Russian River Fire Station

    Back Squat 5×5

    -rest5-

    Cindy: 23 Rds + 5 Pull-ups

    Do you make babies for time too? You shouldn’t.

  2. Done at Russian River Fire

    Bench Press 5×5

    10 Rounds
    10 Knees to Elbows
    10 Push ups
    10:06
    Just wrecked after yesterdays Max Effort 1 Rep Thrusters with a FRAN piggy back.

  3. Done at Russian River Fire

    Back Squat
    225#x5x3

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