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Old 05-12-2012, 12:10   #1
ateamer
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Fitness Challenge

A fitness challenge has been issued at work between day, swing and graveyard shifts. Five competitors from each shift will do the Cro$$fit "Cindy" workout - 5 pullups, 10 pushups, 15 air squats, as many rounds as possible in 20 minutes, with the goal of 20 rounds. We have four weeks to prepare. My first go at it wound up with 7 rounds in 8 minutes and almost going for the bucket, but too wiped out to puke.

Bring.
It.
On.
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Old 05-12-2012, 14:54   #2
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That sounds tough. Good luck.
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Old 05-12-2012, 20:30   #3
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Good luck ateamer. Keep us posted on your progress.
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Old 05-13-2012, 06:15   #4
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Pullups are the great equalizer on that one.

I've never gone longer than 10 mins on Cindy.
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Old 05-18-2012, 07:23   #5
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I would primarily GTG the pull-ups for training. I think my best Cindy was 16 rounds and some change.
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Old 05-20-2012, 23:30   #6
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If it was a kettlebell challenge, I bet the swing shift would win!
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Old 05-21-2012, 23:51   #7
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Good luck Ateamer. I am trying this tomorrow night for my workout. I may die.
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Old 05-22-2012, 13:13   #8
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So far not making a great deal of progress, but at least I am going to try. Some guys wimped out completely because they "aren't good at pullups". Weak.

If I get to choose the next challenge, it will be 1.75x bodyweight deadlift for max reps, 60% bodyweight military press for max reps amd pullups with bodyweight +10% for max reps, two minutes between exercises.
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Old 05-22-2012, 23:41   #9
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I tried this tonight thinking I was going to have my ass kicked. If my arms wouldn't have weenied on me, I would have been gtg through 20 minutes but I started to slow down at #11. I made it 13 with about 4 minutes left and tried unsuccessfully to do 5 more pull ups. The push ups were no problem, the squats were no problem. Like Brad said, the pull ups are the killer. I am going to try it again in a couple weeks and see where I am at.

BTW, I warmed up with 200 rope skips.
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Old 05-25-2012, 08:11   #10
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Ateamer,

Are you doing the cheating style of pullups like the Xfitters do?
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Old 05-26-2012, 01:40   #11
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I'll use fairly strict form. Five pullups is no prob, at least for the first five rounds or so. But since the rules allow it, I have no problem with swinging or kipping or whatever it is called. If the rules allow it, take advantage and go right to the edge.
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Old 05-26-2012, 02:23   #12
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My best Cindy is 21 rounds. Kipping pullups of course, full ROM squats and solid push ups for the most part. Cindy is a grueling workout but it is mostly how much gas you have in the tank rather than strength. Strength comes into play but the reps for each movement are small enough each round that you don't burn out too bad. Pushups are my goat in that workout.

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Old 05-26-2012, 13:21   #13
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Good old Cindy.....good luck and have fun!
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Old 05-27-2012, 01:05   #14
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It looks like I am out, and for awhile. Injured at work while making an arrest. Looks like torn and detached tricep tendon.
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Old 05-28-2012, 15:22   #15
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Ouch man, sorry to hear that.

I may attempt this workout this week.
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Old 06-01-2012, 20:54   #16
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I tried it again and got 17. It's become my "I don't have time for a big workout but I need to sweat a little" workout.
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Old 06-01-2012, 22:10   #17
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Nice! Good work.
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Old 06-01-2012, 22:13   #18
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The initial diagnosis from the ER is a ruptured triceps tendon. The first appointment with a surgeon is late next week. It took a few days to wind through the bureaucracy of workers' comp, but they are letting me pick the doctor.

I did some reading up on this type of injury. It looks like it is rare, cannot be fixed without surgery and recovery takes a long time.
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Old 06-03-2012, 06:05   #19
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Very sorry to hear that ateamer.

Best of luck on a speedy recovery.
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Old 06-03-2012, 06:56   #20
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Quote:
Originally Posted by ateamer View Post
The initial diagnosis from the ER is a ruptured triceps tendon. The first appointment with a surgeon is late next week. It took a few days to wind through the bureaucracy of workers' comp, but they are letting me pick the doctor.

I did some reading up on this type of injury. It looks like it is rare, cannot be fixed without surgery and recovery takes a long time.
I got one of those on each arm (one upper and one lower). It was two different events. My biceps shifted away from the tear point on each one. On one they said they couldn't do surgery and on the other they said they don't need to. They said the surrounding muscles would take up the slack, and they pretty much have. If I'm pulling somebody hard in class, I sometimes notice pain. Good Luck with your recovery.
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