Crossfit Metro » scaled http://crossfitmetro.com CrossFit Training in Metro Atlanta Sun, 24 Apr 2011 12:31:47 +0000 en hourly 1 http://wordpress.org/?v=3.1.3 Cindy’s Cocky Little Sister http://crossfitmetro.com/wod/cindys-cocky-little-sister/ http://crossfitmetro.com/wod/cindys-cocky-little-sister/#comments Wed, 13 Aug 2008 12:23:05 +0000 Christian http://crossfitmetro.com/?p=73 As I mentioned, this is a recovery week for me, so today’s workout was body – scaled, but deadly.

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.”

]]> http://crossfitmetro.com/wod/cindys-cocky-little-sister/feed/ 0 Weening back in Even Stronger http://crossfitmetro.com/wod/weeing-back-in-even-stronger/ http://crossfitmetro.com/wod/weeing-back-in-even-stronger/#comments Tue, 01 Jul 2008 12:06:35 +0000 Christian http://crossfitmetro.com/?p=33 Feels good to be Crossfitting again – not quite at WOD strength again yet – but completing the movements and working my way back up.

“Tossed Salad”, CrossFot Metro custom WOD

One round of: all lifts with the 45 lb Olympic bar only

  • 20 deadlift
  • 30 sumo deadlift
  • 40 squats
  • 20 overhead press
  • 20 pullups
  • 20 45-degree pullups
  • 20 pushups

Went well…

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