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.

Running / Pole-Walking

Over the course of the past month or so, my ankles seem to have been improving. This past weekend, however, they were bothering me to an extent that made me worried. I was coaching at a running race on Saturday, and I was therefore running around a fair amount (duh). The problem was that I was running in shoes, I think. After some residual pain for a few days, I decided to get out and do something about it.

I had about 35 minutes free this AM, right before training, so I went out and ran (barefoot) 5km in about 26:00.  The final mile was around 7:10. After the first 5-10 minutes of warmup, my ankles felt better and better!

After running, it was out the door to go to training: pole-walking at Sugarbush. The leaves are looking pretty nice right now, and I was psyched because my ankles felt better after the running. I didn’t do the intervals with the kiddies, but I still logged another 1:25 of exercise.

5km barefoot run = 26:00.

Tomorrow: dips/deadlift.