Friday, January 28, 2011

Cindy is not my friend

Yesterday was another classic CrossFit workout: Cindy.

But, before we even got to Cindy, we did some other good work. I got to the gym early and worked on stretching for a while. Then, we did some group stretching as well. My favorite was squat walking; we looked like a bunch of ducks waddling around the gym, but I could feel how it worked on hip mobility.

Then, we moved to deadlifts - one of my favorite lifts. The plan was three heavy sets with a rep pattern of 5-5-3. I warmed up at 135 and 225 and then did my first set at 255. That felt easier than I expected, so I went to 275 for my second set. That also went well, so I moved to 295 for my 3-rep set. I still felt good, so I decided to do a few single reps to see how it went. I did one rep at 315 and then another at 325. A few weeks ago, I had failed at 335 and 325 (despite a PR of 355 a year ago), so hitting 325 felt pretty good. With Cindy looming, I called it quits there.

Cindy: 20 minutes, as many reps as possible:
5 pull-ups
10 push-ups
15 air squats (bodyweight squats)

Twenty minutes is longer than most of the metabolic conditioning workouts we do. In some ways, it seemed easier than some because it wasn't a sprint. On the other hand, it seemed like it would never end and I am tired today.

I did a modified version of the workout. I can't do 5 legit pull-ups in a row right now. There was no way I could do many sets of them. I can do regular push-ups pretty easily, but I knew I'd be well over 100 reps there in 20 minutes. So, I did knee push-ups instead. The goal of these workouts is to keep moving, not hit complete muscle failure. If I'd done regular push-ups, I would have hit muscle failure.

The coach estimated that we should do 15 or so rounds in 20 minutes. I must have selected the correct band for pull-ups and the right approach to push-ups because I got 14 rounds plus 5 pull-ups.

That's a total of 75 assisted pull-ups, 140 knee push-ups and 210 air squats. I hurt all over today, but it was a good workout.

After the workout, I stopped at a nearby restaurant and had a salad, asparagus and a steak for dinner.

I was originally planning to do CrossFit again today, but I know I need a rest day if I'm going to ski well this weekend. Getting older kind of sucks sometimes, but at least I've learned to recognize when I need a rest day.


Speed Racer said...

Niiiiiiiiiiice! Clearly I've missed a lot if you've started drinking the CF Kool Aid, but that's gnarly! (I can't even do one grown-up pull-up, so the fact that you can do 5 unassisted blows my mind). Cindy hurts me too, but MY Cindy is the Chinese lady at the massage shop who has a crush on my girlfriend, so it's a different kind of hurt.

Glad to hear you're keeping on your stretching, you're gonna need it!

Damon said...

It's good to hear from you. I'm still following your adventures in your blog as well. It sounds like your work is going well and you're running some races as well. I haven't raced since September, I think, and that was a 5K.