Training: Run + Cindy
Ran 2.5 miles (in 34:00) not the best but slow and steady…
Then did 5 rounds of Cindy in the weight vest 20#. That shit was hard. It really wore me down fast. Scary to know it’s only ¼ of Murph.
Training: Dojo
Early morning session. We warmed up, then ran through each Kata once. In between every 2-3 Kata we did a round of Cindy.
Next time we need more Cindy, talked about a ascending ladder.
Training: CrossFit
Baseline:
Rom Drills + Stretching
Warmup:
3x Cindy
5 pullups
10 pushups
15 air squats
Strength/Metcon:
5x Rounds (For Time) [17:44]
12 dumbell snatches (6 each arm, 50#)
9 bench press (100#)
6 dips (with band)
4x 25 reps barbell only benchpress
Durability:
1,000 meter row
Stretch + Hydrate + Fuel
Training: DojoFit
Baseline:
ROM Drills ~6 minutes
Comprehensive Joint Mobility + Stretching
Warm up:
*Cindy = AMRAP in 15 minutes:
5x pull-ups (or jumping pull-ups)
10x push-ups
15x air squats
(8 Rounds)
Strength + Work Capacity:
(Goal is 5 rounds – scale down on rounds as needed)
Farmer’s Carry (~25m) Go as heavy as you can
25x sit-ups
Stretch + Hydrate & Fuel
Murph
Did a full Murph this morning. It was more grueling than I first thought it would be, definitely had to dig down deep at round 13 or so. Broke it all up in the style of “cindy”…
The “Murph”
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
Completed in 01:37:00