Finishing up the week

Haven't had time to log the workouts recently, most of which have been a muddle of biking, running and crossfit. Just bought a new moutain bike, which I desparately need for my adventure race next weekend. Excited, but also a little nervous considering I have only kayaked once before in my whole life and have never done a 12 mile off road bike trek. Definitely need to log some more time on the new toy, if only to get used to the saddle.

Had a good day today and not just because it is Friday. "Michael" came up again, so I got a chance to measure myself against a benchmark. As I wrote in my last post about this workout, it is three rounds of 800m run, 50 back extensions and 50 situps. My last time was 18:26, which is respectable, but I knew I could do sub-18. We had reset the distance for the 800m, so I ended up running an extra 40-50 meters, but still managed to bring the time down to 17:44.

Definitely happy with the improvement, although much less after watching my fellow CF'ers bust out a crazy kettlebell workout. I really need to work on my swing, as the last time I did a workout with it, I ended up with a hyperextension of my spine.

Looking forward to the weekend, as I am hoping to get some kayaking in tomorrow in preparation for the race. Also want to do some biking, cooking, running and investigate the possibility of buying a whole pig directly from the farm. Good stuff.

Running in the Heat

Weekend was great, got to see Alvin Ailey at BAM, went to the Museum for first Saturday's, went bike riding and running. No real official work out, but did do some heat training on Saturday with a 5 mile run in 95 degree weather. Sunday had some jump rope practice and shoveling, but nothing too official either. Looking forward to actually getting back to the gym today.

Teams of 2

Took it back to Brooklyn tonight, as the Manhattan location is currently overpopulated and underventilated. Since there were only four of us and limited equipment, we broke into teams and did the following:

400m run/KTE (Knees to elbows)
100 walking lunges/KTE
200 situps and 200 squats (total for the team)

For the first two, one team member does one and then switches when the other team member comes back. Do the Situps and Squats together. Took about 15 minutes. Really like the team element, as it makes for a great push with the twin drives of competition and potential shame (letting your teammate down). Good stuff.

Since I have tickets for a dance performance tonight, I went to crossfit instead of going out for lunch. We did:

3 rounds for time of:
250m Row
5 burpees
10 SDLHP 75#
20 pushups
10 KB swings 1 pood
20 situps
10 DL 95#

Finished with a 12:54, which seemed like a good time, as I didn't rest that much during the exercise. I used a lighter weight with KB, as my back still feels a little weird from the hyperextension I put it through at the beginning of the week.

2 hours until the weekend!

Hotboxing it

So the new "temporary" Manhattan location opened yesterday. Looks like an old clothing store, complete with hanger rakcs covering most of the back of the small space. Unfortunately, it is both small and doesn't appear to have working AC. This resulted in high temperatures and even higher humidity. The clamouring for the re-opening of the Brooklyn gym was loud.

Nonetheless, we did the rest day homebrew WoD below:
500m row
40 KB swings
30 pushups
400, 30, 15
300, 20, 10
200, 10, 5

Time was around 14:30 with a 24 KG bell. However, my form was fucked up on swings and resulted in repeated hyperextension of my back. I worked on it after my WoD, but it did a number on my back. Still hurts today, but I don't think anything is busted. Nonetheless, in an effort to remain healthy, I am taking both today and tomorrow off from the gym. Thankfully, today's workout is a series of high weight snatchs, so I am not missing much.

I'll have a Mini-Cindi, hmm, make that on the Rocks

Ran to the gym on Sunday for the 11am class, but the gym was closed. Still wanting a workout, I ventured to the nearby park and found that they have a faux playground rockwall. I decided I could have some fun and make up a workout based on that:

Mini-Cindi:
AMRAP in 10 minutes of-
5 pull ups
10 pushups
15 squats

On the Rocks- All exercises must be performed off the ground and on the rock wall while retaining their prior orientation to the ground. Essentially, pullups and squats have your body vertical and pushups it is horizontal. Grip strength and stabilization are incredibly important. Fun workout (4 rounds) followed by the run home for a total of a little over 5 miles.

Take this Double Under and Thrust It!

Time for a back dated post. This workout was on Saturday and was a real bitch of alternating 95# Thrusters and Double unders in the following groups

10/50
8/40
6/30
4/20
2/10

My time was around 17:30, but I subbed the last 50 DUs with Tuck Jumps as spending 10-15 seconds per double under was both frustrating and interfering with the met con nature of the workout. I hate DUs!

Steak, Shots and Bull-Riding, Yeah, it's a Crossfit Party

Friday was Hari's, a trainer at the Black Box, birthday and that meant that 30+ fitness freaks descended on Roth's Steakhouse on the Upper West Side to feed like a plague of locusts on their tasty meats. Many diets went on hold, mine included, with the promise of Filet Mignon with Bernaise sauce and three flavors of gelato. After the party, a younger group of 7, basically mean and a bunch of 24 year olds, piled into a car meant for four and went down to the lower east side to Mason Dixon. There, we ordered up some vodka shots, beers and got our drink on. After sufficient fueling, I decided to lead the group in the main event of the evening- mechanical bull riding.

Normally, I would say that the idea of me riding a mechanical bull, strap in one hand, leapord print cowboy hat in another is ridiculous. Now, picture that, except I am wearing my $500 designer suit as I went to the party straight from work. What can I say, I don't really have much dignity left. Pictures will be posted as soon as I get them.