Conditioning and abs

Ben's out the door five minutes, and I'm back doing a CrossFit workout! This is the first time I've done Cindy since April 2013.

Cindy: Amrap 20
5 pull-ups
10 push-ups
15 air squats
Score = 16 rounds + 2 pull-ups

That's only one rep less than my PR, so I'm pretty pleased about that. I didn't use my previous death-by strategy, but I didn't rush myself, either. I took short rests between each movement and each set. Consequently, each individual set of movements was unbroken until the last round of push-ups.

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Bicycle crunches
50, 40, 30, 20 per side; 60 seconds rest in between.

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Plank - 60 seconds, broken up as needed
1 set, 1 set, 2 sets

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Ab rollouts
10, 10, 10

Legs

No energy today, but it felt more mental than physical.

Push press
85lb x 8, 8, 7, 7

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Back squats
95lb x 5, 5
165lb x 5, 5, 5, 5

Leg press
270lb x 8, 8, 8

Leg extensions
100lb x 10, 10, 10

Air squats, a2g (burn)
60

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Straight leg deadlifts
135lb x 10
215lb x 5, 5

Leg curls
75lb x 10, 8, 7

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Leg raises
20, 20, 20

Side planks
2 x 30 seconds per side, continuous

Legs

I haven't been recording my personal training sessions here for a while, simply because I can never remember exactly what we did by the time I get home. Ben and I get through so many routines that I lose track. Anyway, to the best of my memory...

Warm up - Leg press
110lb x 15, 15; 170lb x 15

Front squats, a2g
95lb x 12, 12, 12, 12

Leg curls
(Can't remember weight) 12, 12, 12, 12

Leg extensions
Single leg, alternating after 10 reps, then repeating = 1 set
(Weight?) 4 sets

Barbell traveling lunges
75lb x 2 lengths of the yoga room
4 sets

Air squats - Full rom - 2 x 30 reps

Air squats - 45 seconds, lower part of motion

Legs

Leg day with Ben.

I finally got squatting again after a long break due to my adductor injury. There was a little discomfort when I started warming up, but it felt like I'd be okay once I got going.

Front squats, just breaking parallel
95lb x 10, 10
115lb x 10, 10, 10

It felt good to be able to squat again, but I was surprised at how quickly I'd lost the ability to go heavy. I was pouring with sweat after the first warm up set!

Leg curls (can't remember weights)
Two legs
One leg at a time x 2
Two legs, drop sets

Leg extensions (weights?)
Two legs
One leg at a time x 2
Two legs, drop sets

45 degree calf raises
Two legs
One leg at a time x 2
Two legs, drop sets

Partial air squats for one minute (just lower part of the movement, not standing all the way up)
I thought I was going to lose my breakfast with this swift up and down motion.

Straight leg dumbbell deadlifts