Run + pull-ups

27-minute run, with some sprinting intervals. Scott was coaching me on my sprinting technique, which was tough and a little frustrating. My calves are sore now.

Stretching at the playground afterwards, and 11 pull-ups.

Slow Fran

2 x 10 x CFWU (minus the pull-ups and dips)

The pull-up machine was in use, so I used the pull-up rack by the climbing wall and did all REAL pull-ups instead!

9 pull-ups
21 thrusters (50#)
6 pull-ups
15 thrusters (60#)
3 pull-ups
9 thrusters (50#, quickly)
2 pull-ups (for a grand total of 20 real pull-ups - probably the most I've ever done in one day!)

Time - something under 20 minutes. I'd like to cut this time in half!

Four 1-minute planks: front, side, side, front

Tabata sprint

Focused on lengthening my stride. Did it in my new "barefoot" shoes - awesome!

Arboretum run

Our arboretum loop is shorter now, since we moved. I did a few intervals but felt wimpy overall. Good to get out.

7x7 thrusters

CFWU x 2 x 10 (55# assistance on pull-ups and dips)

7x7 thrusters: 45, 55, 65, 60, 60, 60, 60

I feel very deconditioned - not surprising, given that I've pretty much ignored my upper body for the past month. All the more motivation to get back into the swing of things now!

Another tabata!

CFWU x 10 x 2 (at-home substitutions)

13-minute warm-up

Blast! The track team is using the track! Cancel the track workout. Sprint tabata on campus roads instead.

9-minute run home

Tabata + run

Ran for about 13 minutes.
Sprint tabata.
Run another 5 minutes?
About 23 minutes total.

My first bout of exercise in a week... a good thing to do when it's a sunny 70 degrees out and you're coming down with a headcold and you're growing weary of chemistry problems. Need to prioritize exercise, especially when school gets hectic.

Short Cindy

10 rounds in 15 minutes. Hectic week.

CrossFit San Francisco!

All kinds of fun stuff, on a sunny but not-quite-forty-degree morning in San Francisco.

Warm-up
Lots of jump roping, to keep up warm while we waited for everyone to show up. Turns out I'm not very good at double-unders. (I'd never tried them before.) I can do one, but not two consecutively.

Some squats, push-ups, sit-ups and a short jog.

Partner pull-ups - the goal was to do 50 pull-ups between the two of you (your partner can help push you up), but we just did 15 each. Good exercise, but hard!

Work-out
5 rounds, X = 3-6-9-12-15:
X wall balls (10# ball)
X box jumps
5 burpees
1 stair run (up a nearby flight of stairs, about 2 floors)

Time: 12:51

Notes
My wall-balls were ugly - I was fairly uncoordinated before I got tired, and very much so as the workout went on. I will be sore from this! I finished towards the end of the pack, but felt good about my effort.