“Cindy, Row Your Boat”
AMRAP 10 minutes:
5 Kipping Pull-Ups
10 Push-Ups
15 Air Squats
Rest 2 minutes, then:
AMRAP 3 minutes:
Max Calories Rowed
Post rounds completed, calories rowed and Rx to comments.
Kim R Front Squatting
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The 2014 CrossFit Open and Regionals schedule has been released!!
Cindy Row Your Boat – Finished right on the buzzer with exactly 6 rounds on the first portion, subbing kneeling push ups. I am SO excited because I figured out something the other day that has gotten me one step closer to cycling those dang kipping pull ups. I was actually cycling three in a row today! Josh gave me a cue a few months ago about making sure I'm fully extended and vertical at the top, which has helped tremendously. I was happy with my 6 rounds, I moved steady and with good form, no breaks except very short ones during the push ups. Rowed 42 calories on the second part. IMO, rowing was way worse, even though it was only 3 minutes. Day two of LFPB, feeling good.
6am with Lady Fox and D.O.
Hit 8 rounds plus 2 pull ups. 49 calories on the row. Watched Fox lap me a couple times on the next rack over
Day one of the Challenge went pretty well. I hit all of the bonus points except for the sleep. I had great intentions but the kids decided I didn't really need a full seven. They decided this at approximately 1:30am, 2:00am and 3:30am.
Doing this one tomorrow. I need some advice on how to scale it. I'm out of practice on kips and they have fallen apart. I don't want to get an unnaturally low score just because I spent the whole ten minutes staring at the bar. So I was thinking either 3 strict chins per round or maybe banded kips or ring rows. (I think jumping pullups would be too easy and won't necessarily show improvement from day 1 to last day of the challenge as well as something that involves my actually pulling bodyweight over the bar in some way.) What say you, coaches?
6am with DO and Jess. Completed 8 rounds, plus 5 ring rows, 10 push-ups (from the knee) and 4 squats. Oh so close to 9 rounds! The pushups are definitely the movement I get stuck on, as my arms fatigue. Hoping I can improve my pushup capacity throughout the LGFB challenge. 47 cals on the row.
Stella – ring rows are the sub we're using for this, and sounds like the way for you to go.
—
6am class (wtf)
Cindy – 9 + 5/10/2
Boat – 52 cals
Lots of great stuff on the forums!
7am with Lady Fox and DO
First time doing the turkish get-ups, didnt know the heavier dumbell was for another exercise, pheeew, that was a relief.
Cindy, RYB
2 rounds RR, regular push ups
4 rounds RR, modified push ups
Rowing felt surprisingly good, at 45 cals.
This was a fair assessment of my abilities at this point, cant wait to see what I pull in 6 weeks.
Day 2 of challenge, my margarita blender has separation anxiety.
The Kettlebell Kitchen discount code is LFP2014 in case you missed it. Good for 15% off through 2/14/14
Super fun noon class with Jess and David. Going back to work and returning to evening classes is going to be so sad! Not really, the evening is great too. 9 rounds + 5/10, modified push-ups and ring rows. 46 calories, but I wrote 56 on the board. Oops. David told Zach to do an extra round of the other stuff, so I joined him.
Constructed my own little version of the LFPB challenge, so I'll happily be following along! Feels normal at this point. We'll see in a few days.
For rest days… how many minutes of dancing do we think would constitute a WOD?
Did the capacity test this morning, 9 RD 5/10 on the Cindy part, 53 cals on the erg. Pushups slowed down, I think dropping some of my "weighted vest" may help speed them back up.
12pm with Jess & David
11 rounds + 5 push ups then 58 cals
Please come to my office and help me stop eating "paleo-friendly" snacks. I am in midtown.
12pm with Lady Fox and DO.
The warm-up was pretty awful as I am ridiculously uncoordinated, so the less said about that, the better!
Cindy- 9 rounds plus 5 plus 3 push-ups. Row- 52 calories.
I did ring rows and managed 26 strict push-ups but dropped to my knees after that because ow.
Cash out- freezing bike ride home with big backpack full of fruit and veg from Whole Foods.
Kate R- it's been great seeing you at the earlier classes!
Training with Arturo:
Snatch
Worked up to 70 kilos
Front Squat
80kilosx3x3
LFPB WOD
1/2 Cindy: 9R +5,6 (stupid push-ups)
Row: 53 Calories
L-Sits: :10 x 10 Rounds
6am with Jess and DO
Got 9 rounds plus 5/10, and 52 calories on the row which was, honestly, a bit of a slack fest. Gave my best on the Cindy-like part, though, and I'm pretty happy with this.
First evening YOGA FOR ATHLETES class is TONIGHT! 6:30PM.
woot woot!
Met up with Rikkie at Crossfit 305 in Miami for some lifting. I am interviewing here tomorrow….
Snatch
135, 185, 215, 235, 245, 255, 265, 245, 255, 270, 255, 255
Clean and Jerk
135, 225, 275, 295, 315(Failed clean?? forward), 315, 315(press out), 315
Back Squat
365x3x2
I miss NY already…
Managed 9 rds +9 push-ups RXed. The 7th rd I rested too long 10 seconds… That cost me an even 10. Rowed out 58 calories.
I was spent after but ground through the Turkish Getups and balances/v-ups.
Looking forward to doing this one tomorrow. It's going to be a cold run to class in the AM! is there any chance the gym is closing if the snow is bad? I'm assuming you guys will post about it. let me know, thanks!
9 rounds plus 5 pull ups, 4 push ups. As always, push ups were the limiting factor. You would think I would have done something about that by now.
Row came in at 59 calories. I was shooting for 60 and started my sprint just a second too late.
I hate Turkish get ups.
Hey all,
Yes it's snowing. As of right now the plan is to stay open but depending on how the storm unfolds that's still not 100% certain. We'll keep our eye on it and depending on how practical it is to have coaches come in for the AM classes may need to adjust. If we do something will be on the blog by 5am or so.
I made the blog! Boss. On my way to Phila for work. Good luck to all doing the challenge.
9 rounds +5,10,8. 48 cals on row. I really wanted that 10th round.
Yesterday: 95 on snatch complex. Widened grip to raise point of contact to waist after some bruising. Had good results from "head through" cue from DO.
220 5,5,5 hbbs
5:30pm class
Was in the first heat the got to get right into the WOD first.
Half Cindy:
8 rounds plus 5 pullups and 3 pushups.
-started a few seconds late because I wasn't ready but that really wouldn't have gotten me much more. pushups as always were the limiter. all pullups unbroken and all squats relatively fast to makeup for pushup time.
3min Erg:
46 calories.
-there was at least 4 different times that i just wanted to stop. probably could have pushed this but i just didn't have it in me.
Got through 2 rounds of part B:
-3e turkish getups at 20#, 8e. single leg RDL's and 12 v-tucks.
-i love turkish getups but my right knee was acting up again so I stopped after 2 rounds.
Fun class today! I want 9 full rounds and 50 calories when we retest.
I forgot to post my WOD numbers to the board
9 Rounds+5 Ring Rows+10 Knee Push Ups+2 squats
41 Calories on the row
Still getting over a cold so that WOD wasn't the best time ever.
7:30pm group class:
LFPB Capacity Test:
7 rounds + 3 pull-ups. 43 Calories.
-pull-ups were all sets of 5; felt put together and relatively easy (!)
-push-ups were the goat in this one. did them from feet and most of them hand release to keep myself honest. most were in sets of 5 with good rests in between, otherwise i seriously just lose them and can't get off the floor. a couple later rounds got down to 3 at a time. I have not been doing a lot of push-ups in the past couple months (been sticking with warm-up 1 pretty consistently to improve my pulling/ring-rows… which has been awesome), and i felt it big time!
-squats were fine and fun and fast. i heart air squats!
Row: just closed my eyes and kept pulling. looked at the reader occasionally to try to keep it above 800 cal/hr, pulled hard for the last 30 seconds.
was going to make up lbbs since i missed yesterday due to a long stay in Hangover-town, but… too tired and hungry to make it worthwhile.
9 rounds even. The last 1 or 2 squats were after the bell but I was coming out of the bathroom when the WOD started. 56 cals on the row. I was shooting for 60 but didn't have the gas. This was fun except for the row. I'm looking forward to the retest.
Fun 8:30 with MeLo – I'm finally getting over my aversion to kipping pull ups and decided to try them in a WOD. Maybe only 30-40% of my reps had good form, but I think it was good to try something new. I should practice this more, I don't think I'm super far away from getting it.
Finished 7 rounds + 3 pullups (maybe I should call the last three "pullups"), then rowed 54 calories. I burned out my arms doing pushups, leaving me not super tired after the 1/2 cindy, so I thought I was going to crush the row… but then I ran out of gas after 90 seconds. Oh well!
TGUs are so odd feeling but I think I like them. Worked up to 55#, which that first move getting onto my elbow all sorts of crazy things were happening. This has to be a balance problem. Hmmm.
Also! Finally managed to spend 10 minutes in a single deep squat last night, doing AR at home after class. MWOD #1: complete.
8:30 with MeLo.
Fun part one, despite my horrible coordination on the RDLs — kept it light on the TGUs (30lbs) because my shoulders tire easily and was concerned about the capacity test.
7 rounds + 7 reps on ½ Cindy. This felt a little slower than I'd go on a full Cindy; I think I was moving slower than normal on the squats after the last few days and in order to keep something in the tank for the row.
73 calories on part 2; went with my FGB strategy for the first two minutes, then all out for the last 60 seconds.
5:30pm with Ro and Josh
I am TERRIBLE at keeping track of rounds so I either got 8 or 7 rounds plus 5 ring rows and 1 pushups. First 3 rounds of pushups were modified knee (normal on the way down, pause and then knee on the way up – a variation that's half way between knee and regular).
When you lose track of rounds like that and you're going to retest later, is it better to go with more or less?
7 (or 8?) + 5 RR's and 1 knee pushup.
42cal on the 3 min row. I was real grunty during this. Rowing kicks my booty.
LFPB Challenge Capacity Test
8 rounds + 2 pull ups (242)
push ups on my knees
50 calories rowed
292 total
Not formally doing the challenge, but definitely trying to make improvements in a variety of areas, and will use this in six weeks to assess improvements.
Cindy RYB
8rds+3 pushups=248. i was hoping for 9, but the pushups really went on me. pullups were all unbroken. needzmorebenching
Row: 46 cals. My back was a total pain in the ass on this, as was my lack of rowing ability and gas. Working out my back/hip/etc. imbalances is one of my goals for improvement, so I look forward to doing this again with much less strain.
Last night at 7:30
Cindy RYB: 5 rounds + 5 ring rows + 5 pushups = 160
Annoyed by this, but the pushups killed me. By round four i had to take long pauses just to finish the sets. Lots of room to grow here
Row: 61cal
This felt good, and I think I could have gone a little harder here earlier.
Total: 221
LFPB Capacity test:
6 rounds + 5 ring rows
36 cals
Really dragged on this. Punishment for excessive waffle eating, I think.
Looking forward to improving this– especially the row!
LFPB Capacity Test. Done on Friday.
4 rounds (yes people, 4 whole rounds) plus 5 RR + 1 pushup.
Details: Ring rows. Pushups modified, from the knees, well, really they were push-downs.
Row: 31 cal.
It's a shitty score compared to ya'll. But I'm proud of it — proud to finally be healthy enough able to work out at all.
Cindy RYB – 7 rounds + 5 + 1, subbing ring rows and knee pushups, and 54 calories on the row. I hope the LFPB challenge gets me to a point where I never have to do another knee pushup again. And that I'm not so winded on the row.
1/2 Cindy performance: 6 rounds with 5 ring rows, 10 push ups, 3 squats.
37 calories on the row. Total score: 235
I did elevated push ups on the rack at notch 27. Hoping to get to 8 full rounds, 42 calories and knee push ups when we retest. Oww.
LFPB Challenge Capacity Test
[Remotely]
6rounds + 3 pull ups *
46 cal row
*sub pull ups with jumping pull ups, bar just above fingertips