You don’t win the warmup

My poor Google reader is feeling so neglected. Twitter has become my news feed. I find so many interesting posts and articles related to my different interests.

Wouldn’t you know, most of the people I follow talk about health, Crossfit or Paleo. I should REALLY branch out a bit.

But one of the feeds I follow is @CAthletics, and I love the quotes and blog links the post. One that really interested me is on warmups, and how they are meant to warm you up — for real. They’re not supposed to rival your workout in intensity.

I’ve been thinking about that on my warm up runs – both in class and at home. I used tear out of the gate, trying like hell to get back before everyone else. OK — I tried not to be last. That was my big worry.

Then Andy told me, “Cindy, you don’t win the warmup.” And I realized racing in the warm up is kind of silly if it wears you out before the workout. So I dialed it back a bit. It’s no JOG. I’m still running. But it’s not a max effort run. I save that for AFTER the warmup.

After this morning’s warmup, it was time for another benchmark!

20min AMRAP
5 pull ups
10 push ups
15 squats

Results: 10 rounds + 5 pullups + 10 pushups + 4 squats w/ strict pullups on blue band & pushups on knees

I was slower this month, but that’s because I changed up my pullups. I’m going for strength — not speed — so I did strict pullups with the blue band.

Ow. I’m going to hurt tomorrow. I’ll be rolling out in the morning.

Benchmark: “Cindy”

The benchmark WOD we do every three months, “Cindy,” is so simple looking, and yet so brutal. It’s amazing how a seemingly small number of pullups, push ups, and squats can absolutely destroy you.

“Cindy,” one of my favorite WODS, was this month’s benchmark. I missed it the last time it came up because I was on vacation. I love it because it’s one of the first Crossfit workouts I ever did where I thought, “Pullups, pushups and squats. I can do that.”

AMRAP 20 min
5 pullups
10 push ups
15 squats

Results: 13 rounds + 10 push ups + 6 squats (using 1 purple band and pushups from knees)

Argh! If only I had pushed harder and I would have finished the 14th round. Next time.  But hey! I only used 1 purple band! I have to admit, my pullups were feeling, and likely looking, pretty darn weak after just a few rounds. But you only get stronger if you push yourself, right?

(This is where you nod your head.)

It’s time to get some sleep so I can get up early and do some mobility work and rolling out. My legs are sore!

Aquafor is my friend

My calloused and ripped hand.  Ewww...I ripped one of the callouses on my left hand this morning.

I should have done a better job of managing my callouses, but thanks to some Aquafor (awesome stuff!), my hand doesn’t hurt anymore.

I haven’t ripped my hands in a while — over a year, I think — so I was surprised.   I hope I don’t have to do pull ups until it’s healed, but knowing my luck… well, you know.

Today was a benchmark day.  My FAVORITE benchmark day because it’s my FAVORITE benchmark WOD.  Hmmm…. wonder why.

AMRAP 20 minutes
5 pull ups
10 push ups
15 squats

Humor me as I pat myself on the back, OK?  Last time — 3 months ago — I finished 15 rounds + 5 pull ups + 1 push up with the blue band and push ups on my knees.

Drumroll, please……..

Today — 14 rounds + 5 pull ups + 1 push up with 2 purple bands (that’s lighter!) and push ups on my TOES.


I’m stronger.  Oh yeah.

Dancing with “Cindy”

My gym has changed up our monthly benchmark workouts.

We used to do “Angie” as a benchmark (100 pull ups, 100 push ups, 100 sit ups, 100 squats), but now we’re doing “Cindy” as one of the three monthly benchmarks.  Naturally, I think “Cindy” is awesome.

AMRAP 20 min
5 pull ups
10 push ups
15 squats

Results: 15 rounds + 5 pull ups + 1 push up

I used a blue band and did the push ups on my knees.

According to my logs, about a year ago was the last time I took on “Cindy” — and I mean the full one, not one scaled because of pregnancy.  I was pleasantly surprised to see that I have maintained pretty well, even performed a little better — considering how much has happened in the past year.


And even cooler — Zach is my I AM CROSSFIT coach.  I found out this morning, and my pre-challenge body comp is today.  (Chuckle)  This should be interesting.  But to be honest, no matter what the results are, I’m not worried.  I’ve been through a lot in the past year, and even if my body fat is way high, that’s OK.  I’ve got somewhere to go from here.

Next time I do this benchmark, I plan to do the push ups from my toes and either use a purple band or no band at all.  I’m ready to lean out again.  I’m ready to crush some goals.


I decided to do a quick AMRAP Wednesday night even though I went to Kung Fu in the morning.

At the risk of offending people who go to my Kung Fu school, it’s just not enough of a workout for me.  Sorry, folks — but when you only have an hour, have a kid in tow, and are trying to learn some new katas, it’s not a workout.  It’s simply being active.

I digress.  The AMRAP.  I do love “Cindy.”  This one I turned into:

“Baby Cindy”
AMRAP 15 min
5 pull ups (subbed ring rows)
10 push ups
15 squats

I made it through 12 rounds.  I would normally do the pull ups with a band, but my shoulders were sore from Tuesday, so I decided to do the rows.

In Kung Fu, I did a little review of lower belt material while of rest of class did freestyle on the bags.  Then Hugh finished showing me Table Top sword, which I love, but I can’t seem to make it stay in my head.

It’s frustrating because I haven’t been going regularly, I feel really behind, and I can’t seem to remember the new stuff I’m trying to learn.  Grrr….