Crossfit Cindy

A meeting led to a late start, so we went with a modified Crossfit Cindy today.

As many rounds as possible in 20 minutes:
Machine Pullups x 5 @ -170
Hand-Release Pushups x 10
Air Squats x 15

We made it through 8 rounds today, which means 24 sets in 20 minutes.

It got the job done, and the recovery took longer than the workout.

Somewhere, about circuit six, a young guy with a knit cap and a scruffy beard started to offer me advice. I patted him on the side and said, "I've got another set to do, and I've got a master's in Human Performance. Thanks though." I think he did 4 sets of bench during our entire workout. Pick it up, son.

20 Minutes

Thursday's workout.

We had a limited time, so we moved fast, trying to get done in 20 minutes.

We did three exercise ball sets without stopping, and rested alternately during the dumbbell set.

Two Circuits
Feet-up Pushups x 10 (on exercise 55cm ball)
Jackknife x 10 (on exercise ball)
Long Crunch x 10 (on exercise ball)
2-Hand Dumbbell Clean & Press x 5 @ 35#/35#

One minute break

Two Circuits
Feet-up Pushups x 10 (on exercise 55cm ball)
Jackknife x 10 (on exercise ball)
Long Crunch x 10 (on exercise ball)
2-Hand Dumbbell Clean & Press x 5 @ 35#/35#

One minute break

One Circuit
Feet-up Pushups x 10 (on exercise 55cm ball)
Jackknife x 10 (on exercise ball)
Long Crunch x 10 (on exercise ball)
2-Hand Dumbbell Clean & Press x 5 @ 35#/35#

We did twenty sets in under 20 minutes and were done.

The Jackknife is an abs killer by itself.
Doing the pushups first and then moving straight into the Jackknifes definitely worked the arms & shoulders.

The dumbbell clean and presses are an old standby, but in this combination they really worked our backs & biceps.

Not exhausted, but sore all over.

On Wednesday we played.

Soccer.

Two on Two on a 25-by-17 yards field with 5-foot-wide goals.

We've done this a few times, and have increased the length of the field over time.

It was cold, in the 40's, but we had an amazing time and were breathing hard for more than an hour.

A fun and effective workout.