Cin.dy

Going to start following the main page workouts from one week ago as best I can. Should be interesting.

3 x 10 CFWU (large band)

CINDY
AMRAP in 20 minutes of:
5 pull ups
10 push ups
15 squats

Did this at 2/3 speed for the first workout back in three weeks...

AMRAP in 15 minutes of:
3 pull ups (medium band)
6 push ups
9 squats

15 rounds + 3 pull ups

I'll take it. 5 on 2 off is going to be painful for at least two weeks until my eating and sleeping get sorted out...

Half Mara-WHAT??!?!!???

SATURDAY 090829

Not sure why I thought this would be a good idea...

2:16:30

First I thought my nipples were going to rub off in the first few kilometers. Then it was one long, muggy sweatfest where my gooch and my arm pits were rubbed raw!!!

Kept a 6-min per kilometer pace through the first 15 kilometers, then the wheels fell off...

I have a newfound respect for what Greg Amundson did just on CrossFit training. 89 miles in 24 hours. HOLY SHIT!!! WWGD...

Army PT Sucks

FRIDAY 090828

Hit some PT with the company after redeploying from UFG 09. Regular suckfest. Side straddle hops. 25 push ups. 30 sit ups. 45 min death run. Stupid.

Team Murph

SATURDAY 090808

Tackled this one with COL Clark, LT Mitchell, CPT Gillette and myself.

Run 400m
~25 pull ups
~50 push ups
~100 squats
Run 400m

This one hurt even breaking it up between four people. Poor David Kim hit a whole Murph by himself.

MEBB

FRIDAY 090807

Back Squat 3-3-3
185-225-225

Bench Press 3-3-3
185-185-185

Deadlift 3-3-3
225-245-265

Weigh-in

231 lbs
25% BF
172 lbs lean body wt

Shit. Work to do.

GOAL (1 OCT 09)
215 lbs
17% BF
178 lbs lean body wt

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Run day

29:00 run in VFFs

Banged up the bottoms of my feet pretty good. Need to run in these
every week. Definitely like hill sprints better...

Crap: breyers at lunch, fingertip of frosting, powerbar protein plus,
can of soup with ramen. (Day 3 without soda)

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Rest Day

WEDNESDAY 090805

Crap: Subway flat bread, crispy crowns (broccoli, green beans, no Pepsi)

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Hill Sprints

All kinds of sore today from Monday's workout but it felt good to get
out there. Jogged down to MP hill for some 30-sec sprints.

6 hill sprints (each ~:25)
Rested 1:30 btw each

Did a few push ups and pull ups... weak...

Crap: ramen yesterday (forgot); Subway flat bread, donut, finger
sandwiches x 8, breyers (no dinner?)

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Dan John Rapid Ascent Program

MONDAY 090803

Back after it after a three week break. Painful.


Power Cleans 8-6-4 reps
115-125

Press 8-6-4
95-100 (8-4-3)

Front Squat 8-6-4
100-115


Going to start recording all the crap (non-Paleo) I'm eating throughout the day...

Crap: Subway flat bread, small bag Cheetos, box Milk Duds, 16oz soda, small Movie popcorn...

777

AMRAP in 10 minutes of:

200m run
7 push ups
7 squats

6 + 100m

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Body Armor

TUESDAY 090721

Sweet double under warm up

400m run
21 OHS (95-lb)
30 pull ups
15 OHS
20 pull ups
9 OHS
10 pull ups
400m run

31:34

Ouch...

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Press-PP-PJ

1RM day at CrossFit San Fran

Press
95-115-135(F)-135

PP
135-155

PJ
155-175-185(PR)

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"Light" Snatches

TUESDAY 090714

Hit CrosSFit San Francisco for a weightlifting workout. What a great
space right under the shadow of the Golden Gate bridge and what a
great group. I would kill to workout with these guys everyday...

10-12 sets of 2 snatches (50% of 1RM)

After warming up with some good dynamic mobility and muscle snatches
we were off. Not sure how many sets we did but I used 65-lbs and I
didn't want to stop except my quads were burning from the new
positions/movement patterns.

What a phenomenal exercise. I can't wait until the Oly cert in Hawaii
in NOV...

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Fran (9:30)

Leave it to CrossFit to kick yer ass every workout.

This workout was also able to tell me that my fat ass needs to start
eating right and doing more metcon work...

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MEBB

TUESDAY 090707

Back Squat 5-5-5
185-225-240(PR)

Bench Press 5-5-5
185-195-205(PR)

Deadlift 5-5-5
225-245-280(PR)

Lots of good work with Jay Baker...

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APFT WOD

82 CF push ups
92 sit ups
2-mile run

24:31

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MEBB

BS 5-5-5
185-205-235

BP 5-5-5
185-195-200

DL 5-5-5
225-245-275

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Dan John Rapid Ascent

WEDNESDAY 090701

Power Clean
115-135

Press
95-100 (8-4-3)

Front Squat
115-135

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MEBB

MONDAY 090629

Back Squat 5-5-5
185-205-225

Bench Press 5-5-5
185-185-195

Deadlift 5-5-5
225-245-255 (PR)

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