Ack! No!!! Don't make me think!! HA HA HA!

Does anyone run in addition to the WODs? Need to get the 2 miler down so the cadre can get off my back ;)

And way to go Connor!!

Love the video, awesome job!

I'm thinkin' about a little 3-way...me, Cindy AND Mary ;)

Almost forgot...

Hey Connor, awesome job! Don't let "The Man" keep you down...

I realize that it's unlikely that there be a WOD error but should Cindy have included squats (vs sit-ups)to remain consistant with Mary's including single leg squats in liew of sit-ups??

It's got to be the haircut! Awesome job! So which girl is prettier?

I'd be curious to know why the PE Dept Head thinks its impossible. Because his fat lazy behind can't and a 13 year old can? Need more kids like this and less kids plying Playstation and video games.

Well when you do it again, (and you will do it again), thank the principal for motivating you to do more. And if you fall short on the day, Do it again. YOU are the man in the arena.
Seven times down, Eight times up.

From my crew to yours, keep barking big Dawg, Mess em up !!

I'm reminded of "Easy Company" (Band of Brothers), 2nd Battalion, 506th Parachute Infantry Regiment, 101st Airborne Division while training prior to WWII. 2nd Battalion, led by Easy Company, scored so high on the physical aptitude test that the higher-ranking establishment didn't believe it. So, the entire Battalion of over 500 men re-took the test and scored even higher.

Connor, this is just one of many tests you'll face in your lifetime, young man. Go out there, retake the thing, and prove to everyone--yet again, that Crossfit and BrandX Martial Arts prepare people for record-breaking performances.

Like you, I performed "Fran", "Helen", and the "Bottom-to-Bottom" Tabata squats last Saturday--and witnessed your willingness to get better.

Keep charging, my young friend, and Semper Fidelis!

Andrew Thompson
CAPT USMC

Tim,

Ooops! Good eye, Sir. Thank you. Yes, it's squats not sit-ups.

Connor - you rock, boy. Keep on rockin'.
JK

I'd say Conner has a little friendly bargaining power here .... like if he does it again.... the P.E. head has to follow him for one minute!

Seeing a kid like Connor tackle 2 benchmarks, tabata B2B squats, and 3 hours of o-lift training was nothing short of amazing. I can only hope my son has 1/4 the drive of this guy when he gets to that age. Connor is obviously the product of solid parenting and solid training! He is the unfortunate recipient of PE teacher mentality ("no one else in the class can do that, so you must be lying!). Notice I did not say "victim." Having just met Connor, I have a feeling he will smoke his PE teacher and serve him a steaming plate of crow! In other words, he's no victim!
Jeff and Miki, great job with this one! Let's see what the other kids have!
As for me, I'm Cindy's guy. Don't tell my wife!

How many ladies are there now?

Oh, for our Cannuck brothers: Get deep in those squats and thrusters (unless they were push presses, then you're OK). Get the back arched and weight on the heels. Use a broomstick/PVC for overhead squats to build flexibility.
Is that what you had in mind, Coach?

Represent Connor. Proud to know you dude. You are one hell of an athlete! Bury them.

Why am I not surprised that PE teacher can't believe it.

I believe.

Remember, when you see your time isn't as good as his, don't say you got smoked by a 13 y/o. Just say you got smoked by Connor M A R T I N! No shame in that.

WOOF!

20 full sets plus 5 pull-ups and 8 pushups.

Ring pull-ups no broken sets.

This is shaping up to be a very good week for me.

Did sit-ups before it was changed. I don't know if squats would have been easier or harder.

What about doing both squats AND situps for Cindy, just to make it more "interesting"???

Connor,

Sorry I missed the 1-day clinic, but I remember you from the USAW CCC at RBVHS. You are unique among your peers in that you are willing take on intense physical challenges to improve your fitness in a world full of couch potatoes. You just keep doing what you're doing. The people who count know that it is hard work and dedication that set you apart. I wish I could see the PE director's face when you come up with 93 sit-ups next time around.

Going to try to make the twins happy tomorrow and spend some time with both. As many rounds in 30 min of:

10 Pullups
15 Pushups
15 Squats
10 HSPU's

I'll let everyone know how the date turns out.

Hey Connor,

I had a similar thing happen many years ago at 14 but on push ups. Both the best athlete in the school and I had been absent the day of the President's Physical Fitness testing so we had to go head-to-head in front of the class the following day. Well with everyone watching and cheering Marshall on, I did 52 push ups in a minute to his 29. There was a stunned silence.

I had to redo the effort 15 minutes later. I did 62 the second time around. No matter whether you equal your 92 sit ups on the redo, not quite as many, or a few more, we're all proud of you.

You're a champion, and an inspiration to all of us at CrossFit!

Cindy- 14 rounds.

Thanks for the feedback Ron

It is amazing how the current Commercial gym model (and "cardio") has produced a generation of people too inflexible and/or weak to get low and on their heels on a squat...same thing for a lot of the other Crossfit movements

Look for the next video....to show vast improvement

All comments are greatly appreciated

Cindy - 10 rounds

Cindy 27 rounds in 19 m 32 sec
Now aiming for chelsea + 4. Did
Chelsea + 3 twice last year!

Mary - 14 rounds

Mary - 3 rounds + 4 HSTPUs.

5/10/5,5,5
4,1/10/5,5,5
5/10/5,5,5
2,1,1 (3 failures)

Due to time difficulties, had to do this at work (door pullups). The HSTPUs did me in - I am not used to do them without complete rest.

Cindy - 17 rounds
Pull ups differed for each round, went wide grip pronated, mixed grip left, mixed grip right, close grip supinated, close grip neutral

Cindy - 21 rounds +1 pullup

Japan Larval Crossfit affiliate

23 rounds plus 5 pullups.. all on rings.

Connor...YOU DA MAN!!!!!!!!!

Cindy for above post

Mary: 10 rounds + 5 HSPUs + 10 pistols + 10 pull-ups

Great workout. Didn't feel too great this morning, but this workout made me feel a lot better. I hope I am not getting sick.

11 cindy

All set unbroken. Determined not to break up a set did slow me down but I am happy to have done 11 sets. My goal was 5 sets!

"Mary"
borrowed 2 seconds to get 9 rounds
pullups limiting factor but getting better

"Cindy" for 23 rounds. Each additional round you add is exponentially harder. Anybody that gets 25 rounds or more gets a tip of the hat from me.

First workout of the day!

Cindy 14 rounds + 3 pull-ups

Did Cindy but subbed sit-ups pending results of MRI on my knee.

12 rounds plus 5 pullups.

All unassisted and unbroken.

Ryan, thanks for the encouragement!

Mary 11 rounds. +2 rounds from last time, HSPU's unbroken!! What was that about people will die in the pursuit of points...Still chasing Dr. Hockenbury.

I take it the squats are unweighted?

Connor - awesome job! I'm inspired by you! I had to re-read the post to get that you did 92 in 1 minute, not 2 minutes! That's flyin'. As for re-taking the test - If you did it once, you can most definitely do it again! Go Get 'em!

Vancouver Boys - great video! Love the log toss - seems very Canadian - the only surprise is that you didn't have him chopping or cutting the wood up first!

Great video by the way! Keep up the good work! Does the guy wearing the t-shirt with Chinese on it know what it says? tee-hee! Unless it's a reference to arboreal training...

Did "Cindy", 17 rounds. Might have had 1 more but stopped in the middle to demonstrate barbell rollouts for someone (needed the break, anyway).

Way to go Connor! I wish I could see the look on the PE director's face when you repeat your awesome performance! It was a honor to meet you in person last weekend and have you beat my time on Helen after you had already smoked Fran and Tabata bottom-to-bottom squats!

18 rounds. Interupted by someone hanging on the pullup bar : (

Great workout!

Excellent work, Connor.

question: On Mary for each round is it 10 one leged squats on each leg or 5 on each leg?

Josh,

Ten total, 5 each, alternating, rt-lft-rt-lft-rt-lft-rt-lft-rt-lft.

Cindy:
13 rounds + 5 pullups and 5 pushups.
Used 40lbs assist on pullups.

Cindy

19 rounds

Squats with Cindy
1st 5 rounds - 135 lbs
2nd 5 rounds - 115 lbs
last 9 rounds - 95 lbs

did "cindy"

8 rds.

pullups broken after 4th rd.

23 rounds and 5 pullups on Cindy

Cindy:

20 full rounds plus pullups and pushups on round 21.

Cindy.....

16 rounds + 5 pullups

CINDY 17 rounds + 5 pullups all pullups done on the rings.
After a short rest finished with Recon Rons weighted ring pullups and dips level 3.

flipped a coin and the winner is:

Mary!

four rounds + 5 HSPUs, 10 one-legged squats, 7 (5+2) pullups.

subbed in airborne lunges for pistols (presumably, that's what we're supposed to do - I'm not there yet)

Cindy 16 rounds....getting back at it after surgery on my wrist. Did pushups on fists.

Cindy: 16 rounds - could have pushed it a bit harder perhaps...

Cindy: ~20 Rounds (may have lost count)

Did 3 rounds of Romanian Deadlifts, Double Unders, 500m Row, & Situps for Warm up.

Also threw in some mills & swipes with my home made 12 pound club bell.

Cindy 14 rounds. Pushups on paralettes for full ROM, various pullup grips. All sets unbroken.

Mary
14 rounds completed in 20:02
gave it my all that last round but couldn't crack the 20min mark
Conner...as soon as you stand up from your 93 situps when you test in front of the PE dept head ask him if he wants to have a go at "cindy" with you. Just kidding Conner, always be humble and respectfull.

Cindy: 15 rounds in 20:10

"...always be humble and respectful."
-Josh Everett

Awww...do we have to? ;)

Connor,

You rock--keep up the great work!

Patty,

Besides the squat fixes, I'm noticing a lot of your athletes are carrying the bar/load way too far forward in their front squats, thrusters, and/or push presses. At heavier loads, this will result in either dumping the bar forward or having to reverse-curl the bar just to keep it from dumping.

I'd emphasize two things:

1. Hold the bar in your fingertips. This will get the elbows in that nice position where they're parallel to the ground.

2. For thrusters and push presses, finish with the bar overhead, not out in front. From the side view, you should not be able to see the athlete's ears when the bar is locked out overhead.

Keep up the great work, CF Vancouver guys!

Mike

I did cindy

20 rounds plus 5 pull-ups.

I have finished chelsea before so I knew I would at least get twenty. I was hoping for more but oh well. I will do recon ron tonight I think I will introduce handstand push-ups in my circiut. Right now I am doing weighted pull-up and weighted dips.

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
**15 complete rounds in 19:51

Very interesting WOD - I can only do 13 on-the-minute Chelseas (poor, I know) but still expected to be better than 15 for this one. Then realized how quickly performance degraded without the "rest" between rounds in Chelsea. I took splits of each round in Cindy: 1st in 46sec, 2nd in 1min, slowest in 1:35, last in 1:13, and ave 1:19). As in Chelsea, pull-ups and squats unbroken, push-ups broken. That's Cindy and Chelsea whispering in my ear to incorporate push-ups/dips into the everyday warm-up.

Cindy: 15 rounds + 5 pullups.

Thanks Mike......that is great commentary.....we will work on it

As for the chinese shirt, what does it mean???...(the guy is a goalie...all goalies are weird).......let me know...and I'll ask him

And the logs....That's my Dad....I've got video of him sawing down the tree, sawing it into 2 foot chunks as well as the loading and unloading......he is in unbelievable shape for 65 years old....he is retired....all he does is lug wood around....loves it.....

Mike,

if flexability is an issue....How do I get these guys to get their arms back and elbows up???

Cindy: 14 rounds plus 5 pull ups. First five rounds were regular pull ups. After that I failed and so switched to ring rows. This is an improvement over the last time I did this where I got 12 rounds and did all pull ups on the gravitron.

Connor, I am not surprised by your PE persons response. The disbelief of what us humans can do when using crossfit seems to hit us all. You just happen to be one of the most amazing kids. Keep it up. You will probably encounter more disbelief as you grow older and stronger and fitter. Maybe you could throw in some muscle ups after the push ups next time!

Patty, it means 'ape' pronounced yuan.

"Musical Medicine Balls"

Today at the 7am HQ workout, we did a bit of everthing, running, Med Ball tosses as various weights, paying penance for dropping Med Balls, and a drill that resembled musical chairs--it entailed spints, walking lunges with medicine balls, repeat x alot, and pay more penance if you get knocked out. Great fun.

I appreciate your guidance to Connor, Josh Everett. It was wise counsel. Your humility is rare, and to be admired.

Brian C. This will be a first 4 U. 2 Girls?

Cool

Thanks Graham

Did Cindy today. Used overgrip deadhangs for the pull-ups. Broken sets of these after round 8 with several singles by finish. Push-ups, squats went smoothly. 20 rounds even.

Mary

10 rounds complete

SAT WOD, Sick order. H-S-P-U.....it's getting there.

Hey Connor,

Awesome job! The next time around I want you to REALLY try, though :-)

BTW, you might want to stick with the sit-ups. They're safe, unlike cartwheels and such. From what I've heard, you start doing those and you might get suspended.

Keep up the good work!

Cindy: 10 rounds & 5 pullups.
Had to use a Smith machine for the squats, so not the real thing, dropped from 90 to 70 lbs of plates (who knows how much if anything the bar weighs)somewhere in the middle of the workout.

Had Neal's CrossFit class this am. Did Fight Gone Bad, with the following:
3 rnds w/1 minute ea. of:
Rowing for calories
Sumo deadlift high-pull 45 pounds
Box Jump – 20” box
Push-press 45pounds

Did okay. 254 score. Need desparately to work on push press and form on DB thrusters. (Squats. Squats. Squats.) Oh, and thanks Neal :)

Way to go Connor. Was it a pre-test or a post-test? Just reminiscing fom when I took those PE tests back in school. The plan was to meet the record or set max on the pre-test on purpose, even if we could do more. When came time for the post-test we'd blast beyond the max and set a new mark. Each year we used to do that just in case. I don't think that strategy is used anymore at my old school. Too bad you gotta retest because an authority thinks bad of it. Reminds me of some of the same experiences with authority.

Don't mean to be rude, respect goes to all teachers who help our young to achieve their potential- please update your methods to those that produce the most results, if you haven't already. In other words the 80-20 rule. Sorry, but I'll say that computers are nice to teach with, but I learned more without a computer. When the power goes out who teaches then?

[Bob Dole]
This post brought to you by Pfizer...
[/Bob Dole]

As promised...had to go for the 3-way:

Cindy - 26 rounds, plus 5 pullups and 10 pushups.
** 15 minute rest **
Mary - 10 rounds, plus 5 HSPUs.

This was workout number 2 on the day...earlier was a lower body lift followed by a 5K.

Someone mentioned above that "all goalies are weird". Speaking as a goalie, I can assure you that "weird" is the low end of the scale for us.

A little double date today, thanks to Matt G's suggestion.

7 rounds of Mary.

22 rounds of Cindy.

Is it rest day yet???

Cindy complete at 16 rounds.

Hey Carl...

Let me save you some future pain. Unless the workout is designated as a "back squat" or a "front squat"...you should just do "free" squats. No bar, just you. Bodyweight in this case just means your body, not a bar loaded with your bodyweight.

Awesome effort though...

Finished Cindy for 11 rounds +5 pull ups/10 push ups/7 squats in 20 mins. a full two round improvement over the last time I did it.

cindy
21 rounds

Shoulder still too tweaked to do pullups.
Did Cindy, subbed V-ups for pullups.
23 rounds plus 5 V's, 10 pu's and 6 squats.
JK

Cindy
20 rounds+5pull-ups+5pushups

Most rounds on the minute with Chelsea was 11 before so I am pleased.
Instead of going as I felt....I set a goal of 20 and looked at my watch every round... man it wouldn't let me off the hook!

Cindy

12 rounds

Was expecting much more

"Cindy"
Did not read the correction before I ran off and did this one...so did 15 situps vs. squats.

9 rounds, plus 5 pu's and 6 pushups...pretty lame.

Did Cindy= 13 rnds + 5 pullups + 10 pushups

the squats were, for me, the limiting factor, 'specially after the FGB WOD yesterday,
after dabbling with WOD's for the past month or so I decided to jump in with both feet...

did mary and she's got avery strong perspnality.
got through 13 rounds excluding the last set of pull-ups.

Before that sounds to impresive all handstand push-ups were done against a wall and only the first six sets were nose to ground others were merely breaking parrallel. the last four sets of pull ups were ten regular pull-ups with the last five being negatives

Cindy
8 rounds pullups broken after the 4th round

next CONGRATS to Connor that is awsome. don't worry about those who don't believe; you did it and you know it. You'll be doing awsome things if you keep training and learning from these great guys at cross fit, your already ahead of the curve, and that is probably a real understatment. NEVER LET UP

First date with Cindy.
24 rounds + 5 pull ups.

Did Chelsea last time plus 1.

We love these girls.

"Cindy"
21 rounds + 5 pull-ups/5 pushups

Did this little ditty with Jeff Webb at Gold's The "conventionals" at the gym were unsure of what was going on, but they had plenty of time to watch during breaks between sets.

Did 10 MU's, pullovers, 3x15'rope climbs, pushup and benchpress sets earlier in the day,which hammered my pushup speed.

kls and las--did cindy, 15 squats short of 16 rounds. i got the first couple sets of pullups and then went to jumping ones. las did all jumping. we went from real pushups to knees about half way through.

Did Cindy, she was a bitch this was my first WOD I did 13 rounds and 3 pull-ups, after 4 rounds my pull-ups gave way and I had to have assistance. My push-ups were starting to fade at 10 rounds so I would arch and do the rest after a sec or two pause. squats were perfect all the way through. I am waiting for the next days work-out I got really close to pukie. I don't understand how this will increase my cardio.

Gordon...what was your heart rate during this evolution? Was it in your training zone consistently? It was also a 20 minute cycle, right? There's your cardio.

Cindy
12 rounds in 20:10

Getting deeper on the squats but still difficult to keep my back positioned properly down there.
Pushups got difficult too soon!

Cindy:

11 rounds + 5 pullups

Felt like I was thrown backwards in time into FGB

Mike Donnelly

Cindy: 23 rounds + 5 pullups and 5 pushups

i felt like mary was getting neglected, so i chose her. got 6 rounds + 5 HSPU & 10 1-leg squats (in other words, i was 15 pullups short of 7 rounds). got 6 rounds even on 041030. my HSPU were about 1/2 depth but they are steadily getting better. good workout...might swim or meet up w/ cindy later.

Great workout Coach. 22 rds with Cindy + 5 pullups. 3 sets of push press. Followed by 1 hour of cardio. I really want to do the HSPU, but don't think I have the shoulder strength and I know I don't have the courage yet.

Interesting (and incredibly sad) article regarding school PE on CNN.com:

http://www.cnn.com/2005/EDUCATION/01/18/pitiful.physed.ap/index.html

Cindy - 11 rounds + 5 + 10 + 1

Cindy- 18 rounds plus 5 pulls and 10 pushs.... I did 15 situps, not squats.

11 rounds plus 3 pullups on Cindy.

Cindy-
13 rounds 5 pullups 10 pushups 11 squats.
-brandt

Patty,

I can't tell from your question if you're talking about flexibility as it relates to the position of the arms during the rack (bar in fingertips, elbows parallel to the ground) or the position of the arms when the load is locked out overhead.

For the rack position, in almost every case, if you tell them to let go of the bar and to let it rest on their fingertips, their arms will end up in the right position (elbows parallel to the ground).

I'd suggest checking out these two links for more info on the rack position and how to apply it to training others.

This first link is simply a picture of a guy with a big front squat with his arms in the perfect rack position. Notice how the bar is resting on his fingertips:

http://www.crossfit.com/cgi-bin/discus/show.cgi?tpc=22&post=7434#POST7434

This second link doesn't contain any pictures but is a great discussion:

http://www.crossfit.com/discus/messages/22/1834.html

Regarding flexibility for the overhead (lockout) position, that can be much more of an issue to correct. If gymnastics moves aren't off limits, I'd definitely recommend having them do handstands and bridges. These help a ton for creating the flexibility needed to lock the bar out overhead with arms next to ears.

If handstands and bridges are too much, you can always set up a squat rack, put a bar across it, and have them work their range of motion by extending arms overhead against the bar (similar to what Lauren did in the Squat Clinic in the October seminar). You can also employ the use of therabands (jump stretch bands) to stretch the shoulders.

Mike

Cindy. 20 rounds.

5 rounds complete, still tired from yesterday

Cindy for 18 rounds.

Cindy

9 rounds 5 Pull-ups & 10 Push-ups. Perfect garage WOD.

11 rounds exactly with 3 seconds left.

Managed 20 rounds plus 5,10,8 on "Cindy"

I liked this workout...not looking forward to tomorrow's back squats...my legs are still dead. We'll see how it goes.

Ran "Cindy" in platoon PT this afternoon. I got 20 solid rounds in and was really happy with my form on all exercises. The top two studs beat me out with 21 rounds respectively. Everyone was pretty fired up!! Errr.

Only made 8 rounds of cindy. I gassed badly after about 15 minutes. That and my arms are killing me. Not my bicep, but something on the "side" of my bicep really hurts....

"Cindy" 13 rounds

Cindy: 12 rounds + 5 pull-ups

going easy, working with a hurt right shoulder

Cindy

14 rounds (assisted pull ups)

50 situps

Completed 8 full rounds... my first WOD... woot!

Although I did assisted pullups on the pull and slow unassist on the descend.

Cindy for 22 rounds.

Cindy - 13 rounds

Cindy: 10 rounds + 5 pull-ups/10 push-ups. This was my second workout of the day (trying to catch up with the WOD prescriptions).

WOW 2nd WoD and I am exhausted...

did Cindy for 11 full and 10 pushups/15 squats/2 pullups.

"Cindy"
John and Joe, performed as perscribed, Chris did pulldowns.
John: 14 rounds, 5 pull-ups
Joe: 11 rounds
Chris: 10 rounds

15 rounds

Oh yeah... Cindy

GTG w/pullups 10 sets of 3

WOD:
Cindy
Did 1 pullup; 10 pushups; 15 squats
23 rounds + 1 pullup & 3 pushups

Cindy: 12 rounds even.

Cindy - 16

Cindy 13 rounds

Cindy 13 rounds none broken. Wall squats for the squats.

Cindy

21 rounds on the buzzer. After a tough MA workout. I am glad I had a good dinner earlier.

I got ahead of one-rnd-per-minute in the begining, but couldn't keep it up. I was really pushing myself torward the end, I wanted to get 22. Oh well, Maybe on our next date.

Way to go Connor, I bet you have to have re-counts on the pull ups, the sit and reach too! (all part of the 'Presidental Fitness' thing in schools right?)

first time crossfitting: you guys are insane...I did 5 rounds in 20:50....I was not clear if you were supposed to do 10 single leg squats on each leg or alternate legs with each round...I am in awe of some of the scores, you guys are insane

Cindy: 10 rounds + 5 pullups

14 rounds with 6 seconds to spare. I bow down to you people getting 20+ rounds.
alison got 13 rounds. (assisted pullups, about 1/2 and 1/2 on the push-ups from feet and knees)

cindy

Cindy, 7 rounds.

Still suffering after yesterday's FGB. I might schedule an extra-curricular apointment with FGB in the next couple of weeks. Ever since yesterday morning, the spectre of a five-round FGB has been looming over me, and I want to be ready for it!

Cindy - 15 rounds

warm up 30 minutes on the air-dyne...

Cindy:
5 pullups
10 pushups
15 squats

13 rounds and I was spent at 17:48. I couldn't do any more. I came out of the blocks fast, hitting 7 rounds in a row, the slowed down considerabley for the next 5. I was gassed and done at that point and forced in one more round.

-Philip

Mary
5 rounds +3 HSPU

warmed up on bag and rope
Mary
5 rds + 5hspu, 10 pistols, 7 pull ups

"Cindy"

13 rounds complete

10 rounds of Cindy with sit-ups.

I realized that my sit-ups have gotten weaker and they really make the pull-ups harder. I think I would of gotten 12 rounds had it been squats and gotten more of a cardiovascular workout.

Did Cindy.

20 rounds! an all time PR for me. My previous best was 13.

Sheesh! Over 100 posts! Between Connor and the twins, this has been a busy blog!
Danced with Cindy and she was mean! Thighs once again smoked to perfection! Ham anyone?
15 rounds on the dot! Ass to ankles everytime!

Mary had a little lamb,
and kicked his wooly ass!
13 times.

I couldn't hang with the sets of 15 pull-ups, so at rd 9 I switched to jump pull-ups on a 9' high bar, then things got really ugly

Cindy for 14 rounds. All pull ups assisted with 40# (bw=125). Push ups were half full body, half bent knee until after round 6 where all but the first 3 were bent knee. Surprisinly push ups were the hardest part for me. I thought that the decreased assistance on the pull ups would be more of a challenge but it wasn't that bad.

mary 6 rds + hspu and ols's

Cindy: 21 rounds + 4 pullups.

Cindy: 10 rounds in 19:54
First ever WOD.

Did Cindy
20 rounds
regulation pushups first 5 rounds
first 9 pullups dead hang the rest jumping pullups.

can't get to the gym tomorrow for the back squats, so i modified "Cindy" to include weighted squats.
in 20:00, how many rounds of:

5 pullups (dead hang)
10 pushups (per tj standard)
3 squats @ 225# (full depth a2a)

total = 13 rounds

added snatch practice: 3x95#,3x115#,3x135#
BW = 168#
i'll do "Mary" at the park tomorrow.

Cindy 15 rounds.

9 rounds in 20 minutes.

First Mary: As RX'd
9 1/2 rnds
BW 248

18 full sets of Cindy

21

Thank You for all the support on this. It meant a lot to me. They didn't let me retest today. I'll let everyone know what happens when I do. By the way I broke my mile record today 6:17.I'm Going to do Mary tonight.

Cindy: 13 rounds

Shane:
5 Pull Ups, 10 Push Ups, 15 sit ups x 12

Dave:
Same x 13

Cindy

BAGlass (9) 1(assisted)/5(knees)/7 6 sets in 5 min
JMGlass (12) 2(last sets assist)/4/7 10 sets in 10 min
JEGlass (7) 1(assisted)/3(knees)/5 5 Sets in 4 min

Cindy: 22 rounds.

Coach, you missed the boat! "Mary" should be "Kelly" - who better to represent HSPUs, pistols, and pullups???

5 squats short of 10 rounds.

First three rounds with std pushups. then 7 + knees, 3 + knees, etc. Last round all knee pushups.

Pull ups still not strong good enough to do a "real" Cindy. Next time.

Did Cindy for 12 rounds. The Pullups needed some serious jump assists at the end.

I did 30 rounds on Cindy today in 20 minutes.

Cindy for 13 rounds. The pulls were definately the limiting factor there. Glad I did this one instead of Mary.

Working to my weakness I chose Mary. 6 pitiful rounds. Left shoulder is getting stronger though.

Matt G:

Thanks, I suspected it was squats with no weight or just a bar, judging from the awesome number of rounds people are doing. But I wanted to add some weight cause I need the practice going low to build up actual back squats. So I took it slow, although I was hurting at the end...

first WOD.

Cindy: 15 rounds

Cindy

15 rounds even, 6 seconds to spare. Kept up a round/minute through #6.

Jay

Sandy: 16 rounds of Cindy
Darlene: 7 rounds of Cindy, squatting 95 pounds

Back from my California trip, a great visit to Crossfit HQ & NorCal + the seminar last Sat.! A big thanks to all!

A few days late on this one:
7 rounds of Mary.
HSPUs broken, this is the first time that I tried them from paralletes - lost some time in not kicking high enough to handstand. Pistols felt good - unbroken. Pullups seemed weak today.

Day three in motel:

AM: 5 min 26# snatch test - 76 reps, only 10 with left hand. Would like to test out at 100 in five minutes....

PM: Got talked into visiting the local Gold's Gym. Couldn't manage to keep the dumbbells I needed to do Fran (they grew legs during the pullups).

Pullups/pistols 10x10
OH bar squats 75x15 (butt to floor)
Trap bar deadlifts 135x3 155/175/195x2 215/225/245/265x1
Dumbbell TGUs 45# 3x1

Again inspired by Matt G. - 6 easy nonstop laps of pool (2 crawl, 2 back, 2 side strokes). Attempted breaststroke but couldn't remember how to work breathing into the mix.

couple days late, but completed 10 rounds of cindy, plus 5 pull ups. warm up was 30 mins on elliptical. great work out. pull ups all dead hang, unbroken.

Cindy: 16 rnds.

Tried Mary today
did 6.5 rounds- Last round was pitiful.
Pistol squats started out deep- but did not end up that way- are you supposed to bounce up from the bottom- or just a slow steady rise ?

"Cindy"

15 rounds even. All reps unassisted.

"Mary"
9 rounds + 5 HSPU + 4 pistols

Got 9 rounds neat last time, so a slight improvement. Pullups are still my downfall. After quite a while doing the WOD, I really need to pickup my pullup performance.

Cindy

10 rounds.

18 rounds

12 rounds completed at the buzzer.

5 pullups (60# assist)
10 pushups
15 squats

12 mary
just getting over cold - not much enthusiasm

Cindy

22 rounds