She got me feeling all bent out of shape.
Cindy is a benchmark CrossFit WOD (workout of the day) that I haven’t done in a very long time. I don’t know why because its so simple and easy to set up. But it can also be just plain scary. Cindy is:
As many rounds as possible in 20 minutes of:
15 air squats
I am planning to do a long Hero WOD before Thanksgiving, so I wanted to do something that gets my mind in the right place. But now I’m totally sore from Cindy. I am teaching a yoga class tonight where I end up demonstrating a lot, so hopefully everything will be OK.
Also: I cooked two medium sized turkeys yesterday and froze the meat. I made two pie crusts too so my wife will finish those up today. But, my parents are not well right now so I don’t know if we’ll travel or not. We’ll see.
Enjoy your pre-Holiday my friends. Happy Thanksgiving!
OK, so there may already be a WOD (workout of the day) named “Andy”, but ignorance is bliss. I’m naming my benchmark workout “Andy”.
I’ve been telling you about my experiments with the Trap Bar. My excitement hasn’t waned in the least. I started just repping at 135 pounds, then doing WODs with 225#, and working strength at 315#. I really don’t want to hurt myself, but I’m beginning to wonder if I can hurt myself. Yeah, I know I can, but its not foreseeable.
I mean a Trap Bar Deadlift is, to me, like a “Naked Deadlift”. There isn’t any space for a bar to rub your shins or climb up your thighs. You don’t need Weightlifting shoes to feel extra flexibility to blast out of the hole. You don’t need a mixed grip since your hands already counter each other facing inward. And it is so similar to a squat with hips down, but you don’t think about weight on your shoulders. Hand placement on the bar, bar placement on your back, squat depth…well, all of that is irrelevant. It is the perfect Naked Deadlift/Squat.
So my short couplet is simply:
21-15-9 reps of–
trap bar deadlifts at 135#
I might propose a “Heavy Andy” with 225# and weighted 20# dips. That’s for another day. But for a quick “Fran” style WOD, this works well. It is semi-antagonistic with a pull and a push movement. It works your whole body in one workout.
Give it a whirl and tell me how it goes.
I’ve started a new work and yoga teaching schedule this week. I think I’m going to love it. I’m so excited to share:
- Mon – rest day, yoga prep – Teach Rocket Yoga in evening
- Tue – rest day, yoga prep – Teach Candlelight Yoga in eve
- Wed – a.m. CrossFit, p.m. Olympic weightlifting complexes
- Thu – a.m. Bodybuilding, p.m. Olympic weightlifting
- Fri (week 1) – a.m. MAX lift Friday – p.m. Hot Yoga class
- Fri (week 2) – a.m. Sunrise Yoga class – trail run, kayak, fish, camp
- Sat – teach noon Rocket Yoga – p.m. hero, chipper, EMOM*
- Sun – a.m. short WOD*, Olympic complexes, Tabata – p.m. Restorative Yoga class
*WOD = workout of the day. EMOM = every minute on the minute.
On Monday & Tuesday, I work 10 hour days and 8 hour days the rest. Then I take every other Friday off. Its a “ME” day!!!
After two rest days, I was chomping at the bit to workout. I wasn’t sure what I was going to do today, so I set up a short WOD. Then I did another…then another. Yay for 3 WODs. Here is what I did:
WOD 1: 3 rounds for time (warmup)
- 10 ring dips
- 10 wall ball shots 20#
WOD 2: 7 minute AMRAP (as many rounds as possible)
- 7 deep parallette pushups
- 4 pullups
- 11 back extensions on machine
WOD 3: 4 rounds for time
- 3 strict toes to bar
- 6 kettlebell swings 1.5 pood
- 9 double unders
These were fairly easy wods, so I focused on keeping going without much rest and strict form. I felt totally refreshed afterward. The goal wasn’t to get sore, but to get a good heart pump. It was a completely athletic workout. Tomorrow will be for getting sore when I do bodybuilding. It will be all about eccentric contractions and the pump.
Don’t you love a new workout plan? It is so invigorating!!!
Mental barriers to working out are huge for most people. We are full of excuses.
- I don’t have my clothes with me to workout
- I’m sore. Maybe I’ll just rest today
- I don’t have time
- I’ll be too sore to function if I workout hard
- I’ll just do this tomorrow instead
And these are only a few that I use myself. As a yoga teacher, I need to be able to demonstrate poses in classes I teach. If I wipe out my chest and can’t do a single chaturanga, that’s not good. So I structure workouts around that. Many of us have something that holds us back. Time seems to be the biggest hurdle.
These excuses are largely invalid. Instead of simply walking down the hall, lunge or hop down the hall. That is, if your colleagues don’t mind. Maybe do 50 squats or 30 pushups in your office or cubicle. That takes all of 1 or 2 minutes. Sit forward on your chair and lift your legs for a 1 minute hold. There really are no excuses.
I’m lucky that I have a very well-equipped CrossFit gym in my basement. I have everything from competition Olympic KG bumper plates, to Concept 2 rower and ski erg, to wall balls. There really aren’t many excuses for me NOT to workout. I could easily stroll down in my jammies or my work clothes and bust out a WOD. But why don’t I do that? Because my mind won’t let me.
So, this morning, I almost called off my workout. I teach Rocket Yoga tomorrow and thought, I really don’t want to be sore tomorrow. But you know what? I can make a WOD (workout of the day) that doesn’t affect my yoga teaching muscles too much. I was short on time, so this is what I did.
WOD 1: 5 rounds for time
- 5 kettlebell swings 1.5 pood
- 5 burpees
This was short and sweet and took under 5 minutes – and my heart jumped out of my skin. I rested less than 2 minutes and went to the next WOD.
WOD 2: 5 rounds for time
- 5 pullups
- 10 push press with 30 pound dumbbells
Again, this was nothing really. But I worked opposing muscle groups and got my heart pumping. Both of these WODs hurt. If something seems easier, then you go faster and it hurts just as much.
All together this took under 15 minutes. And I was sweating hard and was totally exhausted. But now I feel wonderful. It doesn’t take much at all. You just have to do it. Don’t even think about it. Don’t even pre-plan. Just get it into your mind that you’ll do something. And do it!!