Well, at least there wasn’t much running…

Well, at least there wasn’t much running…

CrossFit “Nasty Girl” Cindy paid the pax a visit, seeking to evaluate our improvement over the past two months since her last visit.  25 minutes into our hour long beat-down, all were gasping for breath, but at least we weren’t running!

The Thang

Warmup:

• 2 lap jog around the track (1/4 mile total)
• 10 Side Straddle Hops
• 10 Imperial Walkers
• 10 Squats

Warmup complete; mosey to the playground for

Cindy

20 minute running clock, complete as many set as possible of

• 5 Pullups
• 10 Merkins
• 15 Squats

Recovery with a slow jog around all the fields (about 1/2 mile)

Circuit 1 by the concession stands:

• 15 Derkins
• 10 Step-ups (each leg)
• 15 Situps (old school, without partner hold)
• Rinse & repeat (3x total)

Slow jog around outside of baseball field

Circuit 2

• 10 Lunges (each leg)
• 15 Dips
• 20 Toe touches
• 1x only (YHC incorrectly thought we were short on time)

Low Tide on Q:

• Jack Webb – to 7
• Prairie Fire Mary – to 7

Mary:

• 12 Mason Twist
• 10 Freddie Mercury
• 12 Dolly
• 10 Flutter
• Protractor

Filler (once YHC realized we were not short on time after all…)

• 5 Burpees (OYO)
• Peoples Chair
• 20 Carolina Dry Docks (OYO)

COT:

Announcements:

• Next Saturday may be a convergence – stay tuned for confirmation

Moleskin:

Cindy is one of the CrossFit “Nasty Girl” benchmark workouts and was introduced to the Pax 2 months ago at the hard launch of Ascent.  YHC though that was sufficiently long ago to merit a reevaluation, especially since I was trying to avoid running (still nursing sore Achilles).  Cindy being a call for AMRAP for 20 minutes, the Pax was feeling done for the day only 25 minutes into the workout (5 min warmup + 20 min Cindy); however, everyone dug deep and pushed through the next 35 minutes, which were intentionally lighter by comparison (but still not easy).

Low Tide has developed an eagerness to Q whenever he can, so he took control of the Weinke for the final 15 minutes and did a great job.

The Pax continues to impress, putting forth strong effort to improve themselves.  Today’s workout was one of the harder workouts but benchmarks help us empirically see the results of our work and are therefore worthwhile.  Everyone was encouraged to modify as needed but push themselves as much as they reasonably could.  After all, Ascent is supposed to be moderate, but not easy – easy would do us no good.

It was suggested in the COT that Cindy might be a good quarterly benchmark, and YHC agrees that might be more appropriate than bimonthly.  #toomuchofagoodthing

Thanks as always for allowing me to lead the group.  It’s an honor.

Remember