Tell uncle Dioufy about today's sesh

[jonoevansla]

Well just managed to nail a PB on Crossfit's 'Cindy' workout. One round comprises:

5 pull-ups
10 press-ups
15 bodyweight/air squats (no bar/weight)

Aim is to do as many rounds as possible in 20 minutes and I managed 19. Next stop is to beat the 20+ barrier... not bad for a 40-year-old

I like the sound of this workout - will give it a go on Thursday, and let you know how I get on. 19 rounds sounds really fast - good stuff!!!

[Deserter]

Well just managed to nail a PB on Crossfit's 'Cindy' workout. One round comprises:

5 pull-ups
10 press-ups
15 bodyweight/air squats (no bar/weight)

Aim is to do as many rounds as possible in 20 minutes and I managed 19. Next stop is to beat the 20+ barrier... not bad for a 40-year-old

I like the sound of this workout - will give it a go on Thursday, and let you know how I get on. 19 rounds sounds really fast - good stuff!!!

Thanks mate - it's a killer. Best method I've found so far is trying to do one round on the minute, every minute - at that pace I start off for the first few rounds managing to do a round in about 35 secs and getting 25 secs recovery time. That obviously starts to erode the further into it you get, but it's the best pacing I've discovered so far.
It's the pull-ups where I lose time as I have to start breaking them towards the end into 4-1, 3-2 etc, whereas I can bang the press-ups and squats out in one every time.
Good luck and let me know how you get on

[jonoevansla]

Cheers mate, will do.

I suspect I'll also struggle with the pull ups, mainly due to grip strength. I usually use wrist straps when doing pull ups, as my grip tends to fail before the rest of my body. I'll avoid using them for this workout though.

How strict do you keep your form on the pull ups?

[Deadendgeneration]

Cheers mate, will do.

I suspect I'll also struggle with the pull ups, mainly due to grip strength. I usually use wrist straps when doing pull ups, as my grip tends to fail before the rest of my body. I'll avoid using them for this workout though.

How strict do you keep your form on the pull ups?

Do you use them to do deadlifts? Having a bit of trouble with my deadlift at the moment. Finding the bars slipping down my hands so that by the end of each lift the bar is nearly slipping out of my fingers to the floor.

[Deserter]

How strict do you keep your form on the pull ups?

I don't do crossfit-style kipping pull-ups, but do use momentum to get me up. However, I do full extension in terms of chin over bar and full extension of arms at the bottom.

[Dioufy]

I made sure my form on the pull up was perfect - full hang and going as far as I can upwards.

[EddieShredder]

Gotta dead-hang on pull ups for them to count

As for deadlifts - use over/under grip and that should help stop the bar slipping out of your hands Deadendgeneration

[jonoevansla]

Cheers mate, will do.

I suspect I'll also struggle with the pull ups, mainly due to grip strength. I usually use wrist straps when doing pull ups, as my grip tends to fail before the rest of my body. I'll avoid using them for this workout though.

How strict do you keep your form on the pull ups?

Do you use them to do deadlifts? Having a bit of trouble with my deadlift at the moment. Finding the bars slipping down my hands so that by the end of each lift the bar is nearly slipping out of my fingers to the floor.

I rarely go heavy on deadlifts to be honest - I tend to keep the weight low and do high reps, as part of my warm up (3sets x 20reps x 60Kgs & 3sets x 12reps x 100Kgs). I can manage these weights OK without straps (I grip with one hand facing inwards and the other facing outwards).

I always use straps for doing pull ups (weighted or just body weight), and use them for heavy bent over rows. I find I'm able to get a much better work out when using them, and would definitely recommend them if you struggle with grip. I suppose the down-side is that you become overly reliant upon them, and your grip never improves as a result.

[Dioufy]

Gotta dead-hang on pull ups for them to count

Yeah, I do when just doing them, but I can see myself with Cindy going down as far as possible without dead-hanging. Otherwise my times will never improve.

[EddieShredder]

60mins No-gi sparring at lunch. Off for 90mins competition sparring now

[jonoevansla]

Well just managed to nail a PB on Crossfit's 'Cindy' workout. One round comprises:

5 pull-ups
10 press-ups
15 bodyweight/air squats (no bar/weight)

Aim is to do as many rounds as possible in 20 minutes and I managed 19. Next stop is to beat the 20+ barrier... not bad for a 40-year-old

I like the sound of this workout - will give it a go on Thursday, and let you know how I get on. 19 rounds sounds really fast - good stuff!!!

Thanks mate - it's a killer. Best method I've found so far is trying to do one round on the minute, every minute - at that pace I start off for the first few rounds managing to do a round in about 35 secs and getting 25 secs recovery time. That obviously starts to erode the further into it you get, but it's the best pacing I've discovered so far.
It's the pull-ups where I lose time as I have to start breaking them towards the end into 4-1, 3-2 etc, whereas I can bang the press-ups and squats out in one every time.
Good luck and let me know how you get on

Decided not to wait until Thursday, and did the Cindy workout tonight prior to a much shortened shoulder workout.

Managed 16 rounds (5 pull-ups, 10 push ups, 15 squats). I tried your pacing which worked OK for the first five rounds, then started to slip and by the 10th round was begining to fall apart on the pull ups!!! Enjoyed the workout and will definitely give it another go soon.

[Deserter]

Decided not to wait until Thursday, and did the Cindy workout tonight prior to a much shortened shoulder workout.

Managed 16 rounds (5 pull-ups, 10 push ups, 15 squats). I tried your pacing which worked OK for the first five rounds, then started to slip and by the 10th round was begining to fall apart on the pull ups!!! Enjoyed the workout and will definitely give it another go soon.

That's superb for your first attempt

[jonoevansla]

Decided not to wait until Thursday, and did the Cindy workout tonight prior to a much shortened shoulder workout.

Managed 16 rounds (5 pull-ups, 10 push ups, 15 squats). I tried your pacing which worked OK for the first five rounds, then started to slip and by the 10th round was begining to fall apart on the pull ups!!! Enjoyed the workout and will definitely give it another go soon.

That's superb for your first attempt

Cheers mate, will let you know how the next one goes.

[jonoevansla]

Where do you guys do your crossfit training? ie. Do you go to specialised Crossfit gyms?

[Deserter]

Where do you guys do your crossfit training? ie. Do you go to specialised Crossfit gyms?

No, I just train in my apartment gym (to be fair as apartment gyms go, it's a bloody good one - I'm such a geek that it was a main factor in me choosing to move in!).
I had to buy an olympic lifting bar but otherwise it's got everything I need bar a squat rack, so I only tend to do front and overhead squats rather than back squats.
I'm 99% sure Eddie goes to a specialised crossfit 'box' and I'd definitely recommend that route.

[Dioufy]

Might fornicate Cindy tomorrow and see if I can hit 10/12 rounds.

Feesable?

[jonoevansla]

Where do you guys do your crossfit training? ie. Do you go to specialised Crossfit gyms?

No, I just train in my apartment gym (to be fair as apartment gyms go, it's a bloody good one - I'm such a geek that it was a main factor in me choosing to move in!).
I had to buy an olympic lifting bar but otherwise it's got everything I need bar a squat rack, so I only tend to do front and overhead squats rather than back squats.
I'm 99% sure Eddie goes to a specialised crossfit 'box' and I'd definitely recommend that route.

The closest crossfit gym is a good hour or so away from me so not really feasible. I do my training in my cellar - it's pretty well kitted out with olympic weights, dumb-bell rack, squat rack, dip bars, bench & bike; but I'm a bit restricted on excercises due to ceiling height. I can only do overhead lifts when seated, need to do pull ups with bent knees, etc. It's served me well, but as I say is a little limiting. I do my pull ups using the olympic bar on the top pegs of the squat rack.

[Deserter]

Well, only managed one session all week due to work so punished myself this morning by having a crack for the first time ever at Murph:

1 mile run
100 pull-ups
200 press-ups
300 squats
1 mile run

You can break it up how you want in terms of the section between the runs, so I was hoping to do 10 sets of 10,20,30, but after just 1 set of that I realised the pull-ups would slow me down too much, so I switched to the same system as Cindy - 20 sets of 5,10,15.
Brutal session and took me 44 mins 32 secs. Deliberately took the first mile run slowly as wanted to use it as a warm-up rather than already feel gassed by the time I got to the body weight exercises. Did it just under 8 mins and felt fine, but despite that, still suffered on the Cindy-style routine - bear in mind that I've managed 19 sets of that in 20 mins before, but this time to put it in context, it took me about 30 mins to do 20 sets! Yet again, it was mostly the pull-ups that slowed me down.
Based on reading other people's experiences, I expected the final run to be horrible after completing 300 squats, but to be honest it was OK and I did it in about 7 mins 30 - started at a 12 km/h pace and stepped up to 13 and finally 14 for the last 400m.
Think when I try it next time I'll take the first run even slower as it definitely drained me for what followed - would like to bring it under 40 mins.

[Dioufy]

Well done matey

By the way, do you use a slight incline on the treadmill - I got taught it was sacrosanct to use it, otherwise it negates wind resistance ands natural undulation - therefore the treadmill helps you out too much.

But kudos.

[Deserter]

Well done matey

By the way, do you use a slight incline on the treadmill - I got taught it was sacrosanct to use it, otherwise it negates wind resistance ands natural undulation - therefore the treadmill helps you out too much.

But kudos.

I don't bother to be honest - I know the 1% incline argument, but even then you're not replicating the muscle movement you'd use outside to propel yourself forward. As long as I know I'm beasting myself that's good enough for me!

[EddieShredder]

Well, only managed one session all week due to work so punished myself this morning by having a crack for the first time ever at Murph:

1 mile run
100 pull-ups
200 press-ups
300 squats
1 mile run

You can break it up how you want in terms of the section between the runs, so I was hoping to do 10 sets of 10,20,30, but after just 1 set of that I realised the pull-ups would slow me down too much, so I switched to the same system as Cindy - 20 sets of 5,10,15.
Brutal session and took me 44 mins 32 secs. Deliberately took the first mile run slowly as wanted to use it as a warm-up rather than already feel gassed by the time I got to the body weight exercises. Did it just under 8 mins and felt fine, but despite that, still suffered on the Cindy-style routine - bear in mind that I've managed 19 sets of that in 20 mins before, but this time to put it in context, it took me about 30 mins to do 20 sets! Yet again, it was mostly the pull-ups that slowed me down.
Based on reading other people's experiences, I expected the final run to be horrible after completing 300 squats, but to be honest it was OK and I did it in about 7 mins 30 - started at a 12 km/h pace and stepped up to 13 and finally 14 for the last 400m.
Think when I try it next time I'll take the first run even slower as it definitely drained me for what followed - would like to bring it under 40 mins.

[Dioufy]

Well done matey

By the way, do you use a slight incline on the treadmill - I got taught it was sacrosanct to use it, otherwise it negates wind resistance ands natural undulation - therefore the treadmill helps you out too much.

But kudos.

I don't bother to be honest - I know the 1% incline argument, but even then you're not replicating the muscle movement you'd use outside to propel yourself forward. As long as I know I'm beasting myself that's good enough for me!

Fair enough.

[Dioufy]

In my dinner break I will do Cindy as a 'warm up' as it's my leg day.

[jonoevansla]

Impressive stuff!!!

[Deserter]

Impressive stuff!!!

Except when you look on the crossfit board and see there are people doing it in under 30 mins