CrossFit East Bay WOD @ BIW 091114:
"Cindy"

10 rounds. finally figured out kimping!!

Aaron

21 rounds RX, limiting factor ended up being my weak lungs

15+ 9 push Ups RX

Cindy: 18 rounds + 14 squats. Just squeaked past my old PR of 7.

20 rounds + 4 pushups.

worked on FULL ROM for the pushups. definitely a weakness. In terms of energy and pullups i was very far from tapped out (thank you butterflies!), and squats aside from serious suspect rounding at the bottom were my absolute full ROM. just dem pushups! that extra effort to lock-out at the top is the same frustration as in my jerks. I spend so much energy on the top 5% of the movement, both in trying to lock out and in worrying whether i did lock out, that it ruins me. something to focus on!

15 rounds + 12 squats
Seriously bad form on the push-ups.

14 rounds PR

11 rounds - cOb pull ups. Another workout illustrating my frustrating lack of ability in the core CF movements. Lots to work on.

I really hammered people on full ROM, so i decided to apply the same standards to my self:

Pull-ups - chin broke the plane of the bar on both axes (prevents reaching with the chin). This is how I do it anyway, so this was the easiest part.

Push-Ups - every rep was chest-to-floor to true, full lockout. In addition, as i pushed off the floor, within a 1/2 inch of initiating the push, only my feet and hands were touching - way, way harder.

Squats - full depth, hamstrings contacting calves in a OLY-style plyo bounce on every rep. Complete extension, straight as a post at the top.

I got 13+ 4 push-up.

This is far off my PR of almost 22, at a much lighter body weight. I wonder how much of it had to do with really doing ROM 100% on every rep. Also my legs were toast after Nancy.

12 plus 10 squats. Horrible push ups. Really bad.

11 plus 5 pull-up. squatting to a ball.

7 + 2 pushup. Pullups and squats didn't seem to be a problem at all. Push ups were weak -- I think still tight from the previous week's "Murph." I avoiding using my knees on all push ups, something that I tend to do as the rounds go on, but in later rounds I was peeling myself off the ground. Something to work on.