Cindy Meets Mary
I haven’t been blogging as much lately because of the shift in schedule – now I’m coaching Wednesday mornings and Friday evenings, which doesn’t put me on the late shift for writing up the morning weekend WODs. The schedule shift is due to my new duties as an elected official, and I can assure you that the work is getting done – but if you’ve been in my classes, then from the music selection you know how much I love mashups.
Fortunately, the work continues to get done every day here at CFSV as well. We’re spooling up a new 6-week programming cycle for you, and you’ll read about that when it’s ready in this blog. We’re also finishing this last cycle strong with some more long WODs that will let us stretch our legs, as it were.
One problem with big long WODs is that they can sometime become a bit repetitive. Veteran CrossFitters will tend to mix in a bunch of high-skill movements or just “throw the kitchen sink at it” and pile up a ton of different movements in a long WOD to keep their attention. Here in our class format we’re more careful to keep it simple and make sure that athletes of all levels can keep track of all the movements we use
Today we’re making it a bit more interesting by mashing up two different benchmark WODs to give you a little variety in a longer format WOD: Mary and Cindy. Both are 20 minute AMRAPs on their own, with three movements each. But mashing them up works great: they share the pullups, they share a pushing movement, and they both have squat variants.
If you’re new to CrossFit or still a beginner athlete, your coach may scale your movements extensively to keep the skill threshold accessible. But if you’re a veteran, enjoy this opportunity to dig in to a longer WOD that has a few different ways to move your own bodyweight around.
5 HSPU
5 Pullups
10 Pistols
10 Pushups
10 Pullups
15 Squats
15:36 with scaled pistols to a 18in box. This was fun!
19:59 Rx
Mel DID push us to shoot for sub-20.
WoD: 19:58 (!) with significant scaling.