20 Apr Saturday, 21/04/12
Choose either of the two workouts – A or B. Both workouts are 20 minute AMRAPs. One way to inform your decision is to choose the workout that provides the best balance for your week of training.
Workout A) “Cindy” was last programmed in February, which is not so long ago but it gives you an opportunity to see how your fitness has progressed over the last two months in terms of your bodyweight movements. You can check the scores from last time here.
Workout B) “Jack” has not been programmed at CFK before so you will be setting a new benchmark effort if you choose this workout.
A) “Cindy”
Complete as many rounds and reps as possible in 20 minutes of:
5 Pullups
10 Pushups
15 Squats
B) “Jack”
Complete as many rounds and reps as possible in 20 minutes of:
10 Push Press (50/35kg)
10 Kettlebell Swings (24/16kg)
10 Box Jumps (24″)
Pip
Posted at 04:23h, 21 AprilIm on my way to Melbourne this morning for the weekend – heading to Schwartz’s as soon as I get there for back to back sessions (may just die today :P). Will let you know what the WOD’s were 😀
Jim King
Posted at 10:00h, 21 AprilI’m not sure what “pu” refers to here, pullup or pushup, as people put their own scores up on the board. If I write the score up I usually use “pu” for pullups and “push” for pushups. “kpu” = knee pushups, jp=jumping pullups.
A) “Cindy”
Lana 11 rounds (purple)
Pip LF 12 (box pulls)
Chris Bats. 10 + pu
Lucy K 8+10 squats (box pulls)
Ali 11+ pu (red/orange)
Kate P 13+5 pullups (blue, kpu)
Patrick 12+4 pullups Rx
Kim L 10 ( green/orange, kpu)
Jo G 7 Rx
Bianca 11+3 pu (red, kpu)
Lauren 15+5 pu (blue, kpu)
Leah 13+8 squats (green)
Melita 9+5 squats (green/blue, kpu)
Rob C 12+9 push Rx
Nick LF 13+2 pullups
Sue O 11 (orange/red)
Jim King
Posted at 14:51h, 21 AprilShifting your body weight is the most functional movement of all the exercises that we do. “Cindy” is a magically simple blend of upper body and lower body strength, stamina and coordination (if kipping) and cardio endurance. Those who don’t recognise the cardio aspect of a workout like this have never attacked it properly.
Big up to Jo G today. Rx for the first time on this workout, it sets a good benchmark standard for future trials of fitness. If you put these personal performance goals ahead of weight loss, body shape, dress size, bicep diameters etc, you’ll stop standing in front of the mirror wondering where all of the effort is going to. These results will come as a natural consequence of improved performance over time and a good diet.
The evidence is in the numbers, not your subjective evaluation of self that is dependent on so many variables on any given day. Performance numbers don’t lie if your movement standards are consistently good.
Patrick also went Rx for the first time on “Cindy” today. How did your numbers stack up? Use them as an evaluative tool to target your training goals.
Sue O'Connor
Posted at 22:33h, 21 AprilHey Jim
Know I haven’t been around for a bit but I was there and did Cindy – 11 orange:red band and strict pushups.
Sure it wasn’t done on purpose – wont take it personally and will be back Mon…
Cheers SueO
Jim King
Posted at 07:01h, 22 AprilIt’s on the board now. Good effort too comparing to last time when you used the green band for your pullups.
Jim King
Posted at 10:08h, 21 AprilB) “Jack”
Kate L 8 rounds+6 pp (25kg)
Matt D 8 (40kg)
David C 8+10kb (35kg, 20kg, 20″)
Hayley 7+3kb (20kg, 12kg)
Andrew H 9+2bj (20″)
Rebecca G 8+9pp (20kg, 20″)
Megan 8+1kb Rx
Chris Bow. 7+8pp (40kg)
Trent 8+7pp Rx
Ian 6 Rx
Nat DNF – 4 (13 min.)
Robyn 4+5 squats mod
Pip
Posted at 11:23h, 21 AprilStupid damn flight was delayed 3 hrs so missed both sessions lol have to wait till Monday now to be killed at Schwartz’s :p
Trent
Posted at 13:30h, 21 AprilCaveman Bars
You need…
3/4 Cup Raw Almonds
3/4 Cup Raw Macadamia Nuts
1/4 Cup Raw Pepitas
1/4 Cup Raw Sunflower Seeds
1/4 Cup Shredded Coconut
1/2 Cup Cranberries
1/2 Cup Coconut Oil (or substitute with macadamia oil)
1/4 Cup Organic Honey
2 Eggs
2 Tbsp Cinnamon
Crush the almonds/macadamias first, then add everything else to a food processor. Mix through and bake for about 20mins in whatever baking tray you have. Let them cool in the fridge before cutting them up.
I get most of the ingredients from the markets to save me some $$$.
One batch makes about 9 bars, but I’ve been using these as a breakfast bar so I want more than just a snack. As April says, don’t go nuts (hehe, get it?) and eat heaps everyday.
Enjoy.
April King
Posted at 14:26h, 21 AprilThanks Trent. Recipe is appreciated. And the joke too!
Leah
Posted at 15:05h, 21 AprilThanks for the recipe – if you can’t get to the markets I find Crisp on Creek (near Mt Gravatt Bunnings) is fantastic for everything we have needed and not over priced.
Anonymous
Posted at 15:06h, 23 AprilThanks Trent….passing it onto other Crossfitters I know 🙂
Kate L
Posted at 16:27h, 21 AprilHey April! You can put me down to bring a salad for next weekend.. I forgot to mention it to you this morning! 🙂
jess
Posted at 17:18h, 21 AprilAwesome jo! Yay! Sorry to hear pip. Bec 55 kg split jerk, jess 60 kg 🙂