WOD: Cindy…we all know her and love her….

thecindyworkout

 

It is April, which means May is right around the corner, which also means Murph is coming. What’s the best way to prepare for Murph? By doing Cindy of course! Twenty rounds of Cindy sandwiched between mile runs. Your friends will be at BBQ’s, opening pool parties, you know, enjoying themselves while you and the rest of the CrossFit addicted horde will be running pulling and pushing. Yay.

In my mind this is what “Cindy” looks like. She can’t hurt you. The highest rep count is 15 and it’s squats. You do this all day every day. How can this possibly be hard. She wouldn’t hurt you. She’s little and innocent. You are going to crush this…in twenty minutes there is no reason why you logically can’t get at least 20 rounds. At least. No way you get less. It’s Cindy.

I wouldn't hurt you...

 

Here is a picture of you before Cindy.

Bullet proof coffee, Kill Cliff, exuding confidence and pissing excellence. You are a mixture of Froning, Ricky Bobby, and the Hulk. Nothing will stop you from destroying Cindy. She stands no chance. She will run and cower in the corner.

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Chalked, taped, stretched, rolled, rowed, and assault biked. You are warm, limber, caffeinated and fueled. 3,2,1 GO! Jump on the bar, get your grip right and…what the hell? How is that person already on push ups? shoot. I better get going. Knock out the first round in less than a minute. You own it. This feeling continues, until about five or six rounds in. Time to Suck it up Buttercup. Dig deep.

The rubber mat feels cool against your face as you have now resorted to hand release push ups. Don’t fall into that trap. Keep pushing. When squatting all you see is your sweat imprint on the floor from the push ups. That’s weakness leaving the body. It’s a good thing. Another pool has formed on the floor between your feet. Damn, should have invested in that Rogue headband!

Hands are starting to tear but it doesn’t matter because you are over halfway there and while 20 rounds may be out of reach you are however on pace to PR. No stopping you now. Damn, she is still doing unbroken push ups. How? Isn’t she tired!! WTF.

Three minutes left and you need two full rounds. No problem. Does that person not feel pain? Jeez…they have been doing two rounds to my one round. How the hell do they do that? Can’t focus on them. Finished the second round and started the third…you Pr’d but have to keep going. TIME! Because you are a bad ass you finish the round and this happens:

Mommy…?

Mommy…?

The walls are vibrating. Can’t really catch your breath. You’ve never sweated this much….of course you have. You are a CrossFitter. We sweat a lot. Heartbeat is finally slowing down. Need water. Vision is back to normal. Whew. Thankfully that is over. The average person would have quit halfway through. You have done more in the past twenty minutes than most people will accomplish all day. The hardest part of your day is over. Time to EAT!!!

 

 

 

 

 

 

Mommy…?

Email from a Friend After you Join CrossFit

Hey, it’s been a while. Seriously I don’t even know if you’ll have time to read this email since you practically live at the CrossFit gym now. Oh, sorry it’s a box. What gives? We haven’t seen you in forever. Every time we talk to you it’s CrossFit this and CrossFit that. Either it’s some workout at midnight, which is weird, or some weekend competition. Next thing it’s a cookout or a happy hour.

We don’t even understand half the stuff posted on your Facebook page. What the hell do you mean you PR’d and did something Rx? And now your up at five am posting stuff to boot! You used to be a night owl. Are you ok? Taking pictures of your food or posting pictures of empty plates with the caption “time”? Huh? Time for what? Chipotle three times a week. Thanks for checking in every time. Trust me, we know where to find you!

Please explain to me your new-found love for bacon? Six months ago you wouldn’t have touched the stuff, now you can’t wait to find something new to wrap in bacon. Dates, seriously? Bacon wrapped dates!?!? Have at it bro. All you.

People have been saying its a cult. Is it? Please don’t tell me there is a leader in a white robe talking about the end and only his or her disciples will make it! I checked it out online and it looks hard as hell and people have gotten hurt. This rhabdo stuff is no joke.

Ok, time to come clean. We want in. Your box looks ten times more fun than our globo gym and the members, well, God bless Facebook pictures. Damn! You are having way more fun than us and look a hell of a lot stronger than when we were doing preacher curls. Are you still doing those? You have to be. Or did you switch to cable curls? Anyway, how can we join? Is there a pizza night or something?

Look forward to hearing from you.

Thanks

A Week of Rest and Cleared to get Back at it!

I had my physical therapy evaluation on Friday and I was cleared to do CrossFit, on a scaled basis. Still no running, box jumps, for which my shins are thankful, no heavy snatches, etc. To say I am happy is an understatement. I need to take it easy and not try and blow the doors off. It took me four days to recover from Angie. That was kind of dumb. My Patella tendon was very angry with me. I really don’t know why. 100 squats isn’t that many.

Saturday CrossFit Evaluation:

Following is the rep scheme I used to get sense of where I was with my lifts, and of course, how much they would hurt. I can tell that I am close to back where I started. Squats aren’t deep enough and I am still reverse curling the cleans. It will get better, and hopefully quickly.

3, 3, 5, 5, 7

Squats and Dead Lifts: 135lbs
Front Squats, Push Jerks, Hang Cleans: 95lbs
KB Swings: 50lbs

Surprisingly everything felt good, just very tight. Need to get on the roller and the field hockey ball.

Sunday Funday WOD:

Five Rounds:

5 pull ups
10 push ups
15 squats
500 meter row

I did it a regular gym and the rowers were in a different part of the gym so people were looking at me like I had three heads. Actually, that happens often and not just in the gym.

Sunday Cooking:

With the exception of bagels on Friday and cocktails on Saturday, we have stuck to 100% Paleo 85% of the time. It definitely makes it easier to prepare the week’s breakfasts and lunches ahead of time, otherwise I’ll fall right off the wagon, and they won’t let me back on. Repeat offender.

Breakfast:

15 eggs
2lbs spicy turkey sausage
Big box of baby spinach
Cherry tomatoes
Coconut oil

I usually have a either oven roasted squash or sweet potatoes with the egg and sausage medley. It tastes great and it keeps well in the fridge in a big tupperware container.

Lunch:
Roast
Coated in Montreal steak seasoning
Garlic cloves
Carrots
Celery

Usually have another vegetable like green beans or peas. It’s so easy to put it in the Crock Pot and forget about, Eight hours later you have lunch for the week.

Need to get some snack ideas. I get hungry at 10:00am and 3:00pm without fail. Probably pick up a couple packets of tuna, almonds, and some apples. Good times.

Have fun out there.

Wow, I Got Old Quick!

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We did Angie on Sunday at CrossFit Everlast and I am still pretty beat up. We are going on three days here! What happened? I know….I turned 36, that’s what happened. Time flies when you love craft beers!

Went to rehab last night for my knee, which is doing well, it’s just sore. They started me on box jumps which felt great. Everything is super tight so lots of stretching today.

I am skipping the gym today for the sake of recuperation. Swimming at lunch which usually helps because: 1) the water is cold as hell, which means it’ s like ice, and 2) you can stretch while swimming, in particular my lats are a little angry right now.

1200 yards
16 lengths
8 lengths
4 x 4 lengths
4 x 2 lengths

link for those of you are interested in swimming a mile: Click Here

Alright, time to go to work. Have fun out there.

CrossFit Everlast; Grand Opening,…ANGIE.

Today is the grand opening of CrossFit Everlast. We are heading to the 10am class which is everybody’s favorite WOD….Angie. Good times all around. For those of you who have not experienced Angie, lucky dogs:

100 pull ups
100 push ups
100 sit ups
100 squats

You have to finish the pull ups to move on to the push ups, and so on.

Today was a lot of fun. Great turn out and I’ll share any photos that are posted on Facebook. My time was 28 minutes and change. I’ll take it.

It’s a great facility with a kid’s room, strength area, rowers, airdynes, stones, Viper Press, etc. There wasn’t anything missing. Great coaches with Bret, Zach, Ryan, Toni, and Rae. Our friends from Uberfit were also on site.