Fitness - WOD "Cindy" 8/12

This morning's WOD was a quintessential, alpha CrossFit workout. "Cindy" is what CrossFit is all about, pushing it hard and fast and whatever you do, keep moving.

Focus: 5x5 max effort dead lift
1x5 - 70Kg
2x5 - 90Kg
2x5 - 110Kg

WOD: "Cindy" - AMRAP in 20 minutes of:
5 pull ups (chest to bar)
10 push ups
15 air squats

Score: 23 rounds
Calories burned (including focus and WOD): 513

I went light on the dead lifts today because my lower back and hamstrings just wouldn't loosen up. they remained pretty tight so I decided not to push it. Also, I wanted to reserve some energy for "Cindy". Today marked our first meeting.

I loved this WOD! It was right up my alley. Lately, we've been doing WOD's that center around exercises with heavy weights. Lots of heavy kettle bell work, squats, deads, cleans etc. I was excited to get after this one which was done with only your body weight. Pull ups, push ups and air squats. It can't more simple, yet excruciating then that.

I was really happy with my out put on this one. I was shooting for anything over 20. No matter what, I was determined to get 20 rounds. Which would only mean that I averaged 1 round per minute, but that's what I wanted. I went out as hard and fast as possible and was done with 6 rounds by the 4 minute mark. By 10 minutes I had completed 13 rounds. Then it got gritty and it was time to dig in.

The only thing that slowed me down was the push ups. I rocked through the 5 pull ups and was going as fast as possible on the squats almost every round. But the push ups started to break me down. I was having to break them up into 2 sets of 5. Then it became a set of five, a set of 3 and a set of 2. I was having to sit back onto my knees and shake it out every now and then to get some rest, or go into child's pose and try to stretch out my pecs.

I look forward to "Cindy" again. But I wouldn't mind it if we didn't see each other for a while.