Cindy

AMRAP in 20:00 of

1. 5 pullups
2. 10 pushups
3. 15 squats

Done on a clothesline outside our cabin. The bar was about 3″ in diameter, and wet. New PR by 2 full rounds! Gonna be sore as hell!

16 rounds in 19:57

The team doing a scaled version of "Cindy" (w/clothesline as pullup bar!)

Hike Mt. Marcy / Muscle-Ups

Yesterday I hiked with most of our boys to the top of New York State: Mt. Marcy. That was 4:40 door-to-door, and around 14 miles. Pretty cold and windy on top, with some precipitation. It was mostly light rain, but a bit of slushy/snow falling too.

On top of The Empire State

In the afternoon I did about 6-8 bar muscle-ups (mine aren’t quite as pretty as the guy in the video, but I’m just learning).

Today, I did another 7 bar muscle-ups, then came back later and did 5 consecutive bar muscle-ups.

5km run / more running / Pull-ups

This AM before breakfast:

5km, barefoot = 18:54.5

midday:

easy/moderate jogging ~5miles

PM:

pullups, 5-5-15-15-18

Overhead Squat / Back Squat

I friggin’ killed it today. 35:00 of barefoot running on trail that included some rough patches (to toughen up my feet). Then I did a squat workout:

OHS:
5 x 45
5 x 55
5 x 65
5 x 77
5 x 82* pr
5 x 87* pr
5 x 92* pr
2 x 95* pr

BS:
5 x 65
10 x 95
5 x 115
5 x 135
5 x 135
5 x 150
5 x 135
5 x 135

GHD Situps / Back Extensions

After the team finished their strength session, I did some GHD-Situps and Back Extensions:

GHD’s: 30 / 30 / 20
B.Exts: 25 / 25 / 15

Time = 8:56

I’ve done upwards of 80-100 GHD’s and Back Ext’s in a single workout, but I’ve never done this many in such a few number of sets, and also in such a short amount of time. There wasn’t more than about 1:00 of total rest in there. That may make me sore. GHD’s are pretty wicked, and there are lot of Crossfitters that have encounterd “rhabdomyolysis” as a result of GHD situps. Scary stuff, but I’ve been building up slowly for quite a while.

Dips / Deadlift

“Ouch” would be a good way to sum up this workout in a word. The workout from Monday made me pretty sore, and I was still feeling that when I began today’s workout. My lower-back-area had some really odd sensations when I was deadlifting today. It wasn’t exactly pain, yet I don’t think it was good. Probably from the HPC’s and SDHP’s.

By the end of the workout, I was more or less maxed out on dips. I should have stopped around 80-90.

Deadlift

1. 10 x 75
2. 10 x 95
3. 10 x 125
4. 10 x 155
5. 15 x 155 (grip was more or less done by this point)
6. 12 x 155

Dips

• 10-10-15-20-15-12-11-8

Total Dips = 101