Tag Archives: Cindy

Sunday, 6/10/12

9 Jun

SESSIONS TOMORROW, 9am and 11am with TIM.
CROGA at 10am with TIM.
ADVANCED CLASS with JIM, 12-2pm, 2-4pm.

CFCC warms up for CrossFit for Hope.

ACTIVATION: Box Jump: Work up to peak of 2. 5 minutes.
METABOLIC CONDITIONING:“CINDY” AMRAP in 20 minutes: 5 pull-ups, 10 push-ups, 15 air squats


Saturday, 11/12/11

11 Nov

Wanna wish Stephen Downs and Kelly Quinley a VERY Happy Wedding? Come to the 9am workout and train with Stephen on the day of his WEDDING! 🙂 Congrats, you two! We love you!

Picture from CFCC PROM, by Mikem!

Stephen’s Wedding Workout (9am Class open to all members of CFCC!)


With a partner.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Clean, 155/115lbs.
1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)

Either partner is allowed to complete the clean reps. Each partner must alternate rounds of Cindy. Example: if Bob is scaling the clean to 135lbs. then Job must scale the clean as well. If Bob cleans 6 reps of the first 10 because his clean is stronger then Job can complete 4 to finish the reps needed in that round. They also have the option of alternating as many times as they’d like (Bob can do 2, Job can do 2, etc.). After the cleans, 1 round of Cindy must be completed in TOTAL by either Bob or Job… but Bob cannot help Job once he has started his round and vice versa.  Those who do not power clean at all (have no prior CFCC experience with it – will complete a HIGH BOX JUMP instead).

ON RAMP with Liz at 10am:

SELF-MYOFASCIAL RELEASE: Lax Ball to Hamstrings, 1 minute each side. Foam Roll IT Bands and Quads, 1 minute each side, each.
MOBILITY: Band Assisted Hamstring Stretch, 1 minute each side.
DYNAMIC WARM-UP: 1 minute with each: Cat Camel, Spiderman to Stand, Bulgarian Goat Bag Swing, Goblet Squat
SKILL WORK: Russian Kettlebell Swing
METABOLIC CONDITIONING: AMRAP in 8 minutes: 8 Bulgarian Goat Bag Swings, 8 Goblet Squats, 8 Hanging Knee Tucks.

CROSSFIT ENDURANCE with Liz at 11am:

Get to know your Damper settings (that dial on the wheel of the erg). This class is capped at 5 participants – sign up ASAP!

3 mins: row at damper 3-4, 80% effort. Note 500m split time, watts, or calories
40 secs: max capacity
20 secs: active rest
30 secs: max capacity
30 secs: active rest
20 secs: max capacity
40 secs: active rest
1 min rest: kick up damper to 6-7
repeat above cycle. Match the split time established in first cycle
1 min. rest: kick up damper to 10
repeat above cycle. Match the split time established in first cycle
1 min. rest: damper down to 5
repeat above cycle. Match first split time.
1 mins. rest: damper to 1
repeat above cycle. Match the split time

At the end of this workout, you will have a better understanding of what damper settings are most efficient for you.

Tuesday, 9/6/11

5 Sep

Below is one of my FAVORITE photos that Ramsey took of the CrossFit Total this past Saturday. Did you miss it? You can now sign up for the alternate date on Sunday, September 18th.

SELF MYOFASCIAL RELEASE: Lax Ball to Pecs, 1 minute each side.  Lax Ball to Upper Traps (while glute bridging to manage pressure), 1 minute each side.

MOBILITY: Band Overhead, 1 minute each side.  Band Pec Stretch, 1 minute each side.  Floor Pigeon Pose, 1 minute each side.

DYNAMIC WARM-UP: 3 rounds of: 10 Cat Camel, 5 Spiderman to Stand Steps (each side), 5 inchworms.

METABOLIC CONDITIONING: “CINDY” : as many rounds as possible in 20 minutes of: 5 pull-ups, 10 push-ups, 15 squats.

*** extra credit *** You may opt to do CHEST TO BAR “CINDY”. 

GYMNASTICS with Sammy at 730pm:

Skill Work: Rope Climb Technique +  Hand Balancing (you pick the skill: handstand pushups, single-arm handstand, free-standing handstand, handstand walking, etc.)

Met-Con: 3 rounds for time of
10 handstand thigh slaps
15 burpees
1 rope climb

ON RAMP with Erin at 6pm:

SELF MYOFASCIAL RELEASE: Foam Roll everythang, 10 minutes.

MOBILITY: Band Assisted Hamstring Stretch, 1 minute each side.  Band Assisted Wall Quad Stretch, 1 minute each side.

DYNAMIC WARM-UP: 3 rounds of: 10 Cat Camel, 10 steps Prisoner Lunges, 10 Spiderman steps, 5 Squat to Stand.

POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.

STRENGTH: Back Squat, work the movement for 15 minutes.

METABOLIC CONDITIONING: Complete 5 rounds for time of: 5 Single Leg Squats each leg, 60ft. Bear Crawl.

Saturday, 8/6/11

5 Aug

There are NO regular CrossFit classes today but there is RUNNING at 930am-11am!  (Gymnastics has been moved to Sunday.) If you aren’t new, please don’t attend the ON RAMP – that’s just not fair to the new people (and I’m definitely enforcing this from vacation… even though it’s “Cindy” do NOT attend the On-Ramp unless you are new!)  If you are new, today is for you!  Come out at 11am for a great workout and a good start to your weekend!

Don’t forget that Jim Rutter is still coaching all the noons for next week – if you’d like to be better at Olympic Lifting or even if you’d just like to see if beginning the next Oly Dominant Cycle is the right move for you – these noon sessions are for you!  Carve out some time now for Olympic Lifting Camp!

Diane of Balanced Bites is doing a seminar here on September 17th.  Have you checked out her website yet?  It’s full of great ideas like this one: how to ease in to turning dinner into breakfast!

Todd, at the top of a clean.


If you can be there at 930am, you’ll be more likely to run the appropriate number of 5ks.  Please arrive at 930am if you can!  Thanks! 

2-3x5k, rest 5:00 mins

ON RAMP at 11am:

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 10 minutes.

MOBILITY: Band Assisted Pec Stretch, 1 minute each side.

DYNAMIC WARM-UP: 3 rounds: Leg Swings, Hip Swings, Arm Swings as needed.

STRENGTH: Pull-up (Supinated Grip/Chin-up): up to a peak of 1.

METABOLIC CONDITIONING: 10 rounds for time of: 10 Push-ups, 10 Air Squats

Tuesday, 6/21/11

20 Jun

5 Barbell Rules, from CrossFit Lisbeth.


CFCC’s next Happy Hour is Thursday, June 30th, at 730pm at the Up Bar at Marathon on 10th and Walnut.

The Last Nutrition Seminar for a whole month is at 11am this Saturday. Sign up on the calendar to attend.

If you attended a Nutrition Seminar and did not schedule a time to speak with me about your own specific goals – please email me at crossfitcc at gmail with three available times that work for you (mid-mornings and afternoons are better for me, but if you can do after 730pm that works too). Measurements and pictures for your own records will be done on Saturday at 12pm after the last Nutrition Seminar or, if you cannot make that time, they will be done next Monday.

Chris, Beka, and Avener.

SELF MYO-FASCIAL RELEASE: Foam Roll Quads/Adductors, 2 minutes each side.

MOBILITY: 90/90 off the Box, 2 minutes each side. Barbell Assisted Thoracic Extension with a partner, 1 minute each person. Band Assisted Pec Stretch, 1 minute each side.

DYNAMIC WARM-UP: Skill Work, Hang Power Snatch.

POWER: Hang Power Snatch, complete 5 x 2 at 60% of best snatch. Focus is on jumping the bar straight up the body (as opposed to letting it swing away) and catching the bar as high as possible.

METCON: 6 Rounds for time of: Kettlebell Farmer’s Walk ½ of Chancellor, Sprint ½ of Chancellor (pick your load! – heaviest load + best time is score.)


ON RAMP, at 630pm, upstairs, with Sammy.

Self-Myofascial Release: Lax Ball to Glutes, 5 minutes.
Mobility: Spiderman Stretch, 1 minute each side.
Dynamic Warm-up: 3 Rounds of: 5s Wide Grip Supinated Hang, 10s plank (arms extended, not on elbows!), 15 Steps of a Prisoner Lunge.
Posture and Stability: Wall Squat, 3 minutes of practice.

METABOLIC CONDITIONING: “Cindy” : AMRAP in 20 minutes of: 5 pull-ups, 10 push-ups, 15 squats


GYMNASTICS, at 730pm, with Sammy.

STRENGTH: Front Levers-bar
SKILL: Muscle-Up
5 jumping muscleups
7 burpee tuck jumps

Wednesday, 5/25/11

24 May

Activation: Broad Jump, up to a peak of 1, 3 attempts… just like the Olympics!

Then, 6 Rounds for time:

Broad Jump, 75% of your peak distance, 3 reps (chalk your own line to start from and end on – rest if you cannot complete the jump)
Box Jump (30/24), 3 reps
Deadlift (75% of your tested max, or ask a coach), 3 reps


ON RAMP (with Liz, Chris and Erin assisting):

Skill work: how to pick stuff up off the floor safely: the deadlift.

Metcon: For time, 50 Deadlifts (135/95/or 1.5 pood as needed), every minute on the minute do 3 Burpees before deadlifting.


CROSSFIT ENDURANCE with Liz at 530pm:

5x800m, 90 sec recovery. Don’t drop below 5 seconds from your fastest time.

Tuesday, 5/24/11

23 May

For anyone who’d like some there’s muscle-up skill work to be had at the 730pm Gymnastics Session!

The spirit, the will to win, and the will to excel are the things that endure. These qualities are so much more important than the events that occur. -Vince Lombardi

Workout of the Day:
Self Myofascial Release: Massage trigger points in forearms. You’ve got ’em.  You’ll find ’em.  (a special edition of the Mobility WOD series with Dr. Kelly Starrett involving getting more mobile while sitting in airplanes.  We’re not kidding, folks – you’re an athlete. That means you do this stuff every. single. day.)
Mobility WOD: Band Assisted Internal Rotation + Postural Stretch, 2 minutes each side.
Activation: Medball Slams, 6 x 2.
Strength: Weighted Pull-up, up to a peak of 2.
Metcon: “Cindy” : AMRAP in 20 minutes of 5 pull-ups, 10 push-ups, 15 squats.
ON RAMP with Sammy at 530pm:
Self-Myofascial Release: Lax Ball to Pecs, 2 minutes each side.
Mobility WOD: Wall-assisted Butterfly Stretch, 2 minutes.
Dynamic Warm-up: 10-15 of each: Cat Camels, Cat Stretches, Wrist Stretches, Pec Rolls, Arm Swings, Leg Swings, Hip Swings, Air Squats, Easy Russian KB Swings.
Skill work: How to be upside down and fall safely.  Work forward rolls and handstand to rolls.  Work handstand hold and kick-up progressions, and if strength allows, handstand push-ups.
Metcon: AMRAP in 15 minutes of: 5 Russian KB Swings, 5 Air Squats, 15 second handstand hold or 5 HSPU.
GYMNASTICS @ 730pm with Sammy:
Kinesthetic Awareness: pistols
Strength/Skill: Muscle up

10-9-…-1 reps
Toes to Bar
Burpee tuck jumps


The Absolutely Amazing First On Ramp Class!