5 pull-ups
10 push-ups
15 squats

As many rounds as you can in 20 minutes

Results

Jay: 14 rounds
Christian 12 rounds

photo: The wall in my office where I collect my race numbers

A New Personal Record for the Marathon

3:59:58, two seconds under four hours.

Towards the middle of the race, I didn’t think I was going to get the sub-4 marathon, but towards the end, I sucked it up and pushed as hard as I could, finishing the last stretch of the Atlanta Marathon with a 5:24 minute mile.

Because of the way that I train, I attribute much of my continued run improvement to CrossFit training methodologies. I am getting stronger – Whole body stronger, which allows my body to hold up, longer, under stressful conditions.

Back to WODS …sorta’

Easing Back In

• A little Berg warm-up
• Hang cleans and squat cleans up to 135lbs
• Front squats up to 155lbs
• six rounds of “Cindy”
  • 5 pull-ups
  • 10 push-ups

  • 15 squats

WOD summary

I started to feel the work in my back. Although I was paying close attention to strict form, staying “tight” throughout the core was tough due to some continued muscle fatigue from the marathon. I chose to stay safe and easy.

There’s always tomorrow.

WOD – Cindy’s Cocky Little Sister

12-minute round (a “full-grown” Cindy is 20 minutes)

• 5 pull-ups
• 10 push-ups
• 15 squats

no rest, round and round we go.

Christian says: “Not too bad. nine rounds in 12:50 – My kipping pull-ups are finally coming along and I was able to get five clean ones for each of the nine rounds. No chest touch yet, but chin-over-the-bar.”

Total output:

• 45 pull-ups
• 90 push-ups
• 135 squats

“That’s real improvement for me; but I was very fatigued. Not sure how 20 minutes would have played out, but next time I do Cindy, I will shoot for 12 rounds.”