Diane redux (of sorts) and Hard Cindy

Jeff, please ensure that you take good pictures of me. okay? Thanks.
Jeff, please ensure that you take good pictures of me. okay? Thanks.

My latest addiction is the “My Wife Said It Would Never Sell” burger from the Salem Street Pub: burger, cheddar cheese, bacon, honey, and peanut butter. Deliciousness.

Coach Liz led the 11:45 session yesterday, and did an amazing job doing so! I was there to observe and provide feedback. I also decided to complete “Diane” again, and for 2 reasons: 1. so that Liz could coach without me hovering over he; and 2. just because.

For a slight change of pace, I completed the handstand pushups before dead-lifts. It was no less easy or any more difficult doing so.

“Diane”
21-15-9
Dead-lifts (225#) Handstand pushups
Handstand pushups Dead-lifts (225#) 

I didn’t record and thus may not be recalling reps exactly. I do know that I completed HSPUs in reps of 6, 5, 5, & 5, with no failed reps, and dead-lifts in reps of 5, 6, 5, & 5. The round of 15 HSPUs was completed with no failed reps. Yeah! I didn’t want that to happen again. I completed the round of 15 dead-lifts in reps of 5 & 5, and then 5 fast singles, i.e., I dropped the bar after each lift. The round of 9 HSPUs were completed in reps of 2, 2, 2, 2, & 1, again with no failed reps and dead-lifts in 9 fast singles.

Time = 8:45, slower than time earlier that day — as was to be expected. Uhm, that’s 90 dead-lifts and HSPUs in the span of about 5 hours.

‘Twas once again a full house at CrossFit Surmount, with more than 20 members at both the 8:30 and 9:45 sessions, and over 20 at the Community WOD.

After power snatch from power position skill work, folks were given the option of completing benchmark WOD “Cindy” or “Hard Cindy”. I worked out with the 9:45 group, including birthday boy John, and — you guessed it — completed “Hard Cindy”.

“Hard Cindy”
20-minute AMRAP
— 5 weighted pull-ups (35)
— 10 pushups with feet on box (30)
— 15 weighted air squats (45)

My goal was to complete all rounds of reps unbroken, and to complete a minimum of 12 rounds. I knew I was going to do fewer rounds than a typical “Cindy”, as I would have to manipulate equipment and the transitions would take time.

This was tough, but a tremendous amount of fun.

While I did complete the first round of weighted pull-ups unbroken, it became obvious that I would’t be able to continue to do so — not because of lack of strength, but because the weight vest moved as I kipped. I didn’t want to take the time to secure the strap around my chest, so I merely placed the vest over head head and on my shoulders. Whack! Thud! Pow! I completed no more than 4 and no less than 3 unbroken pull-ups at the beginning of each of the remaining rounds (except last 2 singles). I completed all rounds of pushups and air squats unbroken.

As I typically do, I placed the 45# plate on my back while completing air squats. What I hadn’t thought through, though, was the effect that holding the plate would have on my forearms. I would often have to “shake out” my arms prior to attempting pull-ups.

The box was also very humid, and everything was covered in a layer of moisture. The only time I noticed this, though, was when I attempted to grab the plate from the floor.

I completed 13 rounds + 2 pull-ups; 67 pull-ups, 130 pushups, & 195 air squats, yo.

Brad’s daughter, Ella, attended the Community WOD, and I had the honor to work out with her. Jeff led the session.

14-min AMRAP
Partner WOD
7 wall ball shots
7 presses
7 KB swings
Partner alternate activities.

Whew, this was tough! Elle began, and we completed 15 rounds + 5 wall ball shots; 54 (20) wall ball shots; 49 plate presses (45#) and 49 KB swings (52#).

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