Thurs June 9

WOD

For Time:
20 Snatches (95/65)
30 Pistols
40 Chest to Bar Pullups
30 Pistols
20 Snatches (95/65)

RESULTS

55#, red band pistols and pu's

16:14

ANALYSIS

I was super speedy on the snatches - its where I made up all the time lost on my pull-ups. I should have done 65# - snatches were more about flexibility vs. strength at that weight.  Pistols were fun! Need more sleep and more consistent crossfit sched. Looking forward to this LAST trip for work and then back to routine!

Yoga Tuesday

Decided to take a day off crossfit and go do some yoga, of the hot variety. Ended up at Dancing Mind Yoga in Falls Church - went with a friend, otherwise location would have made this a no-go, and loved it. The instructor had so much personality, was light hearted and strong, and just a generally awesome teacher. I really enjoyed practicing at DMY and will go back soon.. I am going to try to start a weekly yoga routine, on Sundays.  Its a great way to get centered for the week and I am really curious to see what is does for my lifting.  I think its going to help!

Cindy Cindy Cindy!

WOD
Mini-Cindy
10 Minutes AMRAP:
5 Pullups
10 Pushups
15 Air Squats
Then 

Unbroken Clean 3-3-3-3-3

RESULTS

8 rounds + 5 pu's (new skinny blue band)

105# clean

ANALYSIS

I wanted to go sans band but then Andrew showed us his new "skinnier than red" blue bands and I wanted to use it. It felt the same as a red band though. LOL. I am tired of doing Cindy.. I can honestly say.  105# cleans were still light. Could have gone heavier for sure, but was running out of time.. and lifting with Layne, who lifts less than me (but shouldn't bc she's really strong!).

Drop-in at Adaptations.

DCF was closed due to the move and Regionals so I decided to drop-in at Adaptations with Liz and Kristin. 


WOD
"Cindy"
20min AMRAP
5 pull-ups, 10 push-ups, 15 air squats


RESULTS
Ring Rows, 14 rounds


ANALYSIS
My hands were ripped to shreds from Murph, well my left hand, so I decided to ring row at the urging of a very smart coach.  Ring rows were still hard - in fact, I think almost more hard for me since its the same movement as the push-up (well if I could cycle pull-ups that would make them easier too ;). Either way, 20mins went fast and I definitely reached muscle exhaustion towards the end.  Great workout, enjoyed meeting new people!

It's too hot to WOD without AC!! So hot, so whiny ;)

WOD
Push Press 3-3-3-3-3
Then..
5 Rounds:
25 Situps
20 Wallballs (20/14)
15 KB Swings (1.5/1)

RESULTS

95# PP

18:22 (12#WB, top line; 1 KB)

ANALYSIS

Its so freakin hot. I just couldn't push myself on this one. I didn't go to failure, or really even close on the push press. I have a big hole in my left hand from Murph and it hurt to grip the bar. But really, I just didn't want to push myself to go heavier. I also think it makes a difference who I am lifting with .. if it's someone thats not as strong as me, I am ok with going lower on my weights - and conversely if its someone that stronger than me, I will let myself get pushed heavier.  I should consider that in the future ...

WOD kinda dragged along. It was just so damn hot.  But hey, I was there and I finished it. Done.