Workout: Crossfit Cindy

Warmup:

• 5 min moderate effort - Row, Run or Bike.
• 10 Push-Ups
• 10 Air Squats
• 10 Sit-Ups

Workout: --> "Crossfit Cindy"

Complete as many rounds in 20 minutes as you can of:

• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Finisher:

Treadmill Drivers (3 x 20 second rounds)

I completed 11 rounds the last time I did Crossfit Cindy (May), today I completed 15 rounds.  Which is significant progress.  This equates to: 75 Pull-Ups, 150 Push-Ups and 225 Air Squats in 20 minutes which is a personal best.  I had to start brief periods of rest after the 7th round. 

My training partner Chris completed 12 rounds.

My goal is to get to 18-20 rounds, when I attempt this again in a couple of months.

Update on Friday, August 13, 2010 at 14:19 by Darryl Edwards

Just about to kick off another 20 minutes, to try and reclaim the top spot.  See you soon!

Update on Friday, August 13, 2010 at 15:57 by Darryl Edwards

I managed to really power through today, and completed 18 rounds, and 3 pull-ups!  Inspired by the competition from Mitch and Keshani!  Until next time guys...

-Darryl.

Workout: "Angie" - Crossfit

Photo taken at Crossfit Boston

Workout: Angie

100 Pull-ups (dead hang)
100 Push-ups
100 Sit-ups
100 Air Squats

Complete all reps of one exercise before progressing to the next.

My time: 28 minutes (2 of us sharing the pull-up bar).  My warm-up consisted of a 10 minute row.

This is another one of my favourite Crossfit WODs.  A full body, strength endurance workout.  Lots of trepidation and mettle required to finish it in a decent time.  The dead hang pull-ups were so taxing that even the push-ups were a struggle.  A great workout.

Crossfit "Filthy Fifty" workout

50 Box Jumps

50 Jumping Pull-Ups

50 Kettlebell swings - 16kg

50 Knees to Elbows

50 Push Press - 20kg

50 Back Extensions

50 Med Ball (Front Squats) - 10kg

50 Burpees

50 Bicycle Kicks

Time: 37 Minutes

Recovering from a cold, this was much more effort than normal.  The knees to elbows and burpees, were especially challenging!  My training partner completed in a few minutes after me.  We were both smoked.

20 Minute Workout (Crossfit) - "Cindy"

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

I completed 11 rounds, Cindy is a great example of a metabolic conditioning workout from Crossfit, one of my favourites.