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Components
Weighted Pull-ups
Strict Cindy
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
Strict Cindy - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
7pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
53 (38/15)
Workout
Strict Cindy
Warm-up
15 Scap Push-ups
15 Scap Pull-ups
15 Air Squats
5 Double Push-up Inchworms
15 Banded Face Pulls
10 Banded Low Ext. Rotations / side
10 DB Rows / side (moderate)
5 Big Kips
15 Air Squats
5 Strict Pull-ups
1:00 Handstand Progressions
Strength
Weighted Pull-ups (Build to a 3RM)
The Strict Pull-up
All with pronated grip
15 minutes
Metcon
Strict Cindy (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
10 hand-release push-ups
15 air squats
Please scale so that multiple rounds of the 5/10/15 can be done unbroken with little trouble.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 05, 2019
Male Clients
1
Brandon
Thorsten
4pm CrossFit
1 x 3 @ 102 lbs
2
Felix
Dion
6pm CrossFit
1 x 3 @ 88 lbs
3
Trenton
Mulder
5pm CrossFit
1 x 3 @ 80 lbs
4
Diggy
Hagos
6pm CrossFit
1 x 3 @ 69 lbs
5
AJ!
Isabelo
6am CrossFit
1 x 3 @ 68 lbs
5
Brian
Kalmenson
6am CrossFit
1 x 3 @ 68 lbs
I think this was the weight?
6
Adam
Gelfand
12pm CrossFit
1 x 3 @ 62 lbs
6
Izick
Espinoza
5pm CrossFit
1 x 3 @ 62 lbs
7
Fernando
Flores
6pm CrossFit
1 x 3 @ 58 lbs
7
Nate
Cobb
8am CrossFit
1 x 3 @ 58 lbs
8
Mike
Tighe
6am CrossFit
1 x 3 @ 55 lbs
Pronated
9
Craig
Kreinest
5pm CrossFit
1 x 3 @ 53 lbs
9
Jay
Cortez
6pm CrossFit
1 x 3 @ 53 lbs
9
Robby
Tabellija
12pm CrossFit
1 x 3 @ 53 lbs
9
Ryan
Figuerado
5pm CrossFit
1 x 3 @ 53 lbs
9
Ryan
Goderre
5pm CrossFit
1 x 3 @ 53 lbs
10
Chris
Aldrich
6am CrossFit
1 x 3 @ 52.5 lbs
11
Ulrick
Matsunaga
7am CrossFit
1 x 3 @ 49 lbs
12
Olivier
Derei
7pm CrossFit
1 x 3 @ 45 lbs
failed 55. I was super sore, pullups felt really hard
13
Abdullah
Bin Essa
6pm CrossFit
1 x 3 @ 44 lbs
13
Brad
Damon
6am CrossFit
1 x 3 @ 44 lbs
13
Jim
Pinkerton
6am CrossFit
1 x 3 @ 44 lbs
14
Nathan
Thompson
12pm CrossFit
1 x 3 @ 43 lbs
14
Ron
Singer
6pm CrossFit
1 x 3 @ 43 lbs
15
Bill
Curci
4pm CrossFit
1 x 3 @ 40 lbs
failed at 45
16
Chad
Baker
12pm CrossFit
1 x 3 @ 35 lbs
16
Ron
Kao
12pm CrossFit
1 x 3 @ 35 lbs
17
Steven
Bui
7pm CrossFit
1 x 3 @ 27.5 lbs
18
Fabricio
🦍
12pm CrossFit
1 x 3 @ 26 lbs
#35 2 reps
18
Lenny
T
5pm CrossFit
1 x 3 @ 26 lbs
19
Tyler
Eickmann
5pm CrossFit
1 x 3 @ 25 lbs
20
S.W
SHIM
12pm CrossFit
1 x 3 @ 22.5 lbs
21
Jet
Javelet
4pm CrossFit
1 x 3 @ 20 lbs
22
Jaimeson
Pollen
5pm CrossFit
1 x 3 @ 18 lbs
23
Jerry
Gramling
4pm CrossFit
1 x 3 @ 17 lbs
24
Private
6pm CrossFit
1 x 3 @ 5.5 lbs
25
Marco
Hernandez
6pm CrossFit
8 x 5 @ 0 lbs
Sub ring rows
25
Salvador
Urena
4pm CrossFit
1 x 3 @ 0 lbs
BW
Female Clients
1
Claudia
Chaloner
12pm CrossFit
1 x 3 @ 44 lbs
2
Emily
Gruber
6am CrossFit
1 x 3 @ 40 lbs
3
Heather
Spears
6am CrossFit
1 x 3 @ 37 lbs
42x2
4
Wifey
(aka Chris ...
6pm CrossFit
1 x 3 @ 35.5 lbs
26KB+5+2.5+2lb belt
5
Maria
Mercado
6pm CrossFit
1 x 3 @ 18 lbs
6
Kym
Janke
4pm CrossFit
1 x 3 @ 10 lbs
7
Gracie
Laciste
4pm CrossFit
1 x 3 @ 7.5 lbs
Tripple-PR! (;
7
Katie
Spurrell
4pm CrossFit
1 x 3 @ 7.5 lbs
8
kasey
stark
5pm CrossFit
1 x 3 @ 2.5 lbs
9
Becca
Chang
4pm CrossFit
1 x 3 @ 0 lbs
No bands
9
Danielle
Barragan
12pm CrossFit
1 x 3 @ 0 lbs
Banded pull ups
9
Kait
Pollen
5pm CrossFit
1 x 3 @ 0 lbs
Red+orange
9
Kimberley
Diaz-Jones
4pm CrossFit
1 x 3 @ 0 lbs
Went from red and orange to purple. Only did did max with purple
9
Lisa
Gift
5pm CrossFit
1 x 3 @ 0 lbs
thin red band for 2
9
Theresa
Brinsa
4pm CrossFit
1 x 3 @ 0 lbs
thin red
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