Heavy Cindy

Hey Y'all. Hope everyone is enjoying hump day before the big Forth of July weekend. I would have to say Forth of July is probably one of my favorite holidays of the year. Well that's enough of that from my personal life, lets get down to business.

Today was a rude awakening for myself of where I'm at strength-wise and where I need to be for the Crossfit competition at the end of the month. Without making excuses my overall strength has diminished significantly since returning home for the summer. I contribute this to losing some weight and also focusing on my endurance and metcon aspects of the sport of Crossfit. But I believe that we cannot be the best at all aspects of Crossfit. I hate to say it someone is either going to be stronger or faster than you at some lift or workout. But if you are a well rounded athlete that's a different story. Its the athlete who are well rounded are the ones who are a top the leader board at the end of the day. I mean you wouldn't see Mark Bell posting a sub 2 minute Fran or run a marathon . (Mark Bell - 2008 Ranked #1 Bench Press in America in 308 lb. category @ 805 lb.) But focusing on one aspect will not make me a better Crossfitter. That's why a lot of the workouts performed from this blog have different aspects whether its work capacity or strength or gymnastics. All of these categories of Crossfit will make you better overall athlete. But today's WOD focused on strength where we, myself, Adam and new addition to the blog, Kurt, all did a modified heavy Cindy. Tony Perkis was also there but did a variation from us and just did Cindy. 


Now the Workout 


WORKOUT 
Skill Work - Dynamic Upper Body 
Band Bench Press (Monster Mini Bands) 10x1 @ 165lbs for 7 sets/ 175lbs for 3 sets


"Modified Heavy Cindy"
Max Time of 20 minutes perform 5 Rounds 
- 185lb Back Squat - 15 reps
- 185lb/165lbs Bench Press - 10 reps
- 185lbs Bent Over Row - 5 reps


NOTE: The bench press went from 185lbs for the first 2 sets then bumped it down for the last 3 sets. The way it was set up was one person would go through 1 full round then go right to jump roping while the second person went. When the third person went was the first person's time to rest before his next round. So there was rest involved with this workout because we were using more weight than used in regular Cindy. All of us were able to finish before the 20 minute cut off time. 


Tony Perkis's Workout
"Cindy"
As Many Rounds as Possible (AMRAP) in 15 Minutes
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats 


Total Rounds: 15 Rounds
NOTE: He explained this was much easier than the workout from yesterday but I wanted to start him somewhere and not crush him in the first week of training because he won't want to come back. If you run a client into the ground and don't let him up for air they're most likely won't be your client anymore. So allowing him to get some sort of recovery but still getting a pretty good session will keep him coming back for more. 




PERSONAL
WORKOUT #2: 
3 Rounds of 5 
 - Inverted Cross
 - Standing Half Range straight Arm DB Press
Hours of Sleep: 6.5
Nutrition: Excellent, Still doing intermittent fasting. Definitely felt a little lack of energy but hopefully once I get into for a couple of weeks my body will become accustom to it. 
Weight: 183lbs
NOTES: Just disappointed in the lack of strength in the bench press. I couldn't perform one set of bench press unbroken. I have never been good at bench pressing. This is why Crossfit and working out with person who have different strengths then me is great. I'll come to the gym and not want to do a certain workout because I don't like exercises incorporated into them but my lifting partner are always there to tell me you need to work on your weaknesses. But this goes hand in hand with me pushing them where they are weak. Finding not only good Crossfitters to workout with but good people. 
Tomorrow is looking like an active recovery day with a potential of a swimming WOD which I have never done and should be really fun. But Until Then, Cheers!