March 15, 2005
Complete as many rounds in 20 minutes as you can of:
Post rounds and fractions of rounds completed to comments.
John Hackelman - SLO Kickboxing/The Pit
John Hackelman will present on striking at the next CrossFit Certification Seminar, April 15th, 16th, and 17th.
Posted by lauren at March 15, 2005 7:22 AM
I love SLO. I played in the Junior Olympics there in like '86 or '87...neat town, good people.
so is Cindy supposed to be a twist on Chelsea or an independent girl i just havent noticed? and if she is Chelsea's hyperactive little sis, are we going to be 'fooling around' w/ all the girls? (man, that sounds bad)
Cindy is a twist on Chelsea with a different metabolic stimulus. Chelsea has regular breaks, Cindy does not. Your results on Cindy might benefit (depending on your conditioning) from slowing down a little to reduce rest, wereas Chelsea demands top speed efforts the entire time.
21 sets + 5 pullups
Gettting a bit of a cold so didn't have the power today. Hoping the WOD will kill it before it grows.
Good theory on Chelsea. Just one thing; when you're an old, slow, fat guy (like me) there is no rest period in Chelsea. I think I like Cindy a little better.
From the picture, it looks like HQ gets to have all the fun!!
Mom lived in Grover Beach for about 5 years. Only got to SLO twice. Loved Woodstock Pizza!!
11 rounds exactly, pretty pathetic really!
I did the first 4 in 5 minutes and then lost the plot in the middle and totally forgot how to do pushups.
Woke up and started bracing and breathing properly for the last few rounds and things went a bit better
check my other website... thepit.tv
22 rounds and 5 pullups
pullups were dead hang. Haven't quite figured out the kip yet.
26 rounds in 20 mins all complete none broken
2 sec left when finished
32 complete rounds, all unbroken, no rest taken except to record reps.
all sets unbroken
Is the squat a regular squat with a barbell or is it the "air squat"?
Please forgive my ignorance I am new to the WOD.
Mike- It's an air squat. Full depth.
I'll probably run Cindy for 30 minutes tomorrow. Haven't been able to tame Chelsea yet; target is 20 rounds (in 30 minutes).
20 sets. started like a bat out of hell and lost some steam about the 6th set. slowed up but pushed through.
12 sets, plus 5 pullups. Tried to pace myself a little bit, but still achieved O2 debt after 8 sets. Held on for dear life after that.
Cooled down with the 45# bar deep in the OHS position. Great stretch.
Yesterday was a makeup for Sunday: weighted pullups, sets of 25, 35, 45, then singles of 70 (x3), 80 (x4), 90 (x3), then doubles of 45 (x5), ending with singles of 60 (x4). So it was with some apprehension that I saw today's assignment. I was surprised to find myself well on pace, and finished with a PR 24 sets. Hooah Crossfit, even for the old.
21 rounds 5 pullups and 5 pushups
deep squats with full hip extension and an added jump here and there.
My goodness, I hadn't noticed Todd's performance. Truly spectacular! What an example for the rest of us.
Cindy and I may become friends over time. She's not as bossy as her sibling Chelsea. 16 rounds, complete w/ body rows and knee-ups subbed.
23 or 24 rounds. I lost track in there somewhere.
18lb weight belt
20rounds + pullups
25 rounds + 5 pull-ups and 10 push-ups in 18:45
Math error! I set my watch for 45 second intervals and assumed that it would keep track of total time as well. Unfortunately, it only kept track of "reps" so I had to try to do math in the midst of the WOD to figure out how many reps would equal 20 minutes. Obviously, I was off. I'm pretty ticked because I'm confident I could have cranked out 27 full rounds in 20 minutes. This just goes to prove that CrossFit is a mental exercise as well!
21 rounds with 4 seconds left on the clock
20 rounds with 15 seconds left. Just couldn't muster the energy to get ahead of the clock today.
20 rounds + 5 pullups, 6 pushups. I was surprised to find that the pushups were the limiting factor. Something to work on.
6 rounds in 18:35, with no arm strength for another pull-up left.
I'm finally caught up. I got behind this weekend and had to use yesterday to do Sunday's workout.
15 rounds plus 5 pullups
Pushups started getting real hard around set 8. Pullups and squats felt pretty good.
2 squats short of 23 rounds. That is a 2 or 3 round improvement over last time.
Ya know, I hate to nit pick, but I love argueing martial arts (I learn that way).
I'm sure John could lay down a whalup with that punch that could knock quite a few people on their butts (from the looks of it, harder than a few people could kick), BUT... If someone were to lean/step, 4" to their left he would be in a bad spot... I prefer to stay rooted, but of course you can't always stay rooted in the chaos of a fight...
I noticed most of you get the workout done before its 9 am! Being a college student, that is a little more difficult :D
19 rounds, had to use cellphone for time because I didn't have stopwatch.
shimmy, that's true if John has one arm and fights people as if they were punchbags. I'm sure the second one is true in some cases;)
(using my ikea Tromsö bed as a pull-up bar) =)
A weekend of tequila in the southwest might have taken it's toll.
17 rounds + pullups and pushups. (3 rounds worse than last time)
Usually I get a second wind of sorts around #10....it never came!
Managed to turn off my stopwatch for a few minutes there between timechecks (I need to get another with a countdown timer), so I stopped at 24 sets with 18:00 measured. Guesstimating from my pace, I'd say probably 22 sets were actually within the 20 minutes.
18 rounds + 5 pullups.
:..a 7 round improvement.
and Todd H. (gulp) still doubled my score!
first 6 ring pullups last 3 bar pullups
Form getting better, using less and less jump assist on the pullups. My pushups have really come on strong in the past few weeks, I don't know why!
10 rounds. First 6 rounds were pretty manageable.
Last 4 were tough.
23 rounds .....mega awsome Todd H Congrats...what a time!
almost met pukie at 17 minute mark
my workout today for those interested...
2 position snatch worked up to 5 sets w/105k
sn pulls 3 sets of 3 top wt 125k
push press 1x3 100k, 2x3 110k
glute-ham raise 3x10 supersetted w/ 3x10 chins
15 minutes agility work
Coach Burgener wants this to be a recovery week for me so no "crossfitesque" workouts :(
at least 24 rounds + pull-ups and 5 spare seconds. Lost track twice so I went back to the smaller number of rounds...so it might have been 26...
Continued thanks for the postings, Josh. If you ever lose your training log, let me know - I'm saving all of your workouts in a Word document.
Used kipping pull-ups for todays workout. I tried blasting through 5 rounds and then resting 30-40 seconds before tackling the next 5-round block. Had some breaks in push-ups towards the end. Got 22 rounds even.
17 rounds plus 5 pull ups.
sorry Davie and Graham for being slack!
my pennance for missing about a week of wod, after much debate has been decided as...
a set of bicep curls in the power cage at peak time :-(
1. baggy lairy tracky bottoms
2. weight belt
5. baseball cap on backwards
6. skinny vest
anything i've missed lads??
oh yeah and i gotta take a photo and post it to prove i'm sorry and i'll never let it happen again sir!
teach me to slack........ LOL
19 rounds + 5 pull-ups, 4 round improvement over last time
18 rounds with a few seconds to spare! A 4 round improvement over last time. First 6 rounds of jump up pull ups the remainder assisted with 22# (bw=126) and all pushups from the knees. Cooled down with 1 min hollow rock, 3 sets of 10 V-ups, 3 15 sec L sits and 3 30 sec handstand holds. I think the zone is finally working for me :)
Cindy = 28 rounds + 4 pullups - ring pullups with no kip. I knew 30 was out of reach when I just finished round 15 at the 10 minute mark. Outstanding jobs Adam, Todd and Grady!
OH squats, butt to ground all reps:
5x5 15# double clubbell swipes - working on tighter arc, more hip drive. Almost fell over backward the first time I used some serious hip drive....
5x5 10# double clubbell cossacks, full choke - working on full elbow extension
3x10-20 seconds - Shoulder balance off 12" blocks - surprised myself that I could even do these. I'll sneak up to a wall-free handstand yet!
3x15 seconds - Forearm balance
22 or 23
I am not sure, but I think I did round 13 twice - momentary loss of concentration. Will record reps next time instead of just counting in my head.
that is absolutely hilarious...you perfectly described a bunch of guys at my gym. i think i might dress up as one and take a picture as well...its too hilarious not to.
21 rounds + 5 pullups...used a tree as assist on the squats to maintain perfect form. once i prefect my squat form and get it going quicker, ill be able to do more rounds as the squats were what slowed me (didnt really take any rest except to mark rounds and sip water).
good work karl...cant wait for the photos!!!
You should also spray on a fake tan before hitting the gym :)
Ok Davie now we've sorted out Karl, we gotta get Gally!
24 Rounds plus 5 pull ups....22 secs remained
22 rounds even, 1 sec left.
Great work out, I like this version!
But, why were people in the GYM looking at me 'funny'? You'd think they never saw anyone gasping, panting, grunting and trying to dodge Pukie before!
29 Rounds plus 5 pull ups
No time, and no breath remaining. I've finally found a groove with the squats. The only problem is that now I can work twice as hard and suffer twice as much!! Decided to go wide grip on the pullups and discovered that kipping was easier with this grip. Pushups & Pullups NP, but squats took there toll. I sure wanted 30 though. Nice job Todd. Still waiting to see what the other mighty one scores (you know who you are!).
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups (no breaks)
10 Push-ups (broken 6,4 after rd3)
15 Squats (no breaks)
***16 complete rounds + 5 pull-ups + 8 push-ups
(+1 complete round better than in Jan.)
Still recovering from flu, so, as per suggestions on the message board did the following workout (which I missed the last time I had the flu):
Crossfit warmup * 3
3 - 245
2 - 255
2 - 265
2 - 275
1 - 285
1 - 295
1 - 305
1 - 315
1 - 325 (fail - could budge it from the ground)
set a goal of 15 rounds and did 18 rds with pullups being assisted since i am still having trouble hauling my old fat butt on the pull up bar..looking forward to tomorrow...ahhh the pain
10 rounds +5 pull-ups
What an ass kicker. I am new to the whole crossfit thing. I sure didn't expect it to be so hard
only got 12. My pullups took at least half the time...Some day they'll work.
33 plus 5 pullups, 10 pushups, 11 squats.
Waiting like a scared child for Matt G. to break out the whip.
18 even. Didn't eat breakfast and totally felt it.
Dottie Hinson: It just got too hard.
Jimmy Dugan: It's supposed to be hard. If it wasn't hard, everyone would do it. The hard... is what makes it great.
(From "A League of Their Own")
Exactly 14 rounds. Did kipping pullups so squats slowed me the most as well as pushups some.
a cook did 26 + 5 pullups
1st time for "CINDI"
+ 5 PULL-UPS
ouch! that was fun!
13 rounds + 5 pull-ups and 8 push-ups. A 2+ round improvement over last time. Pull-ups and squats unbroken. push-ups broken afterround 5 or so. need to work on push-ups!
Finished 25 complete rounds.
28 rounds even, very close to puking. An improvement of 12 rounds from January.
20 rounds even. An improvement of 13 rounds (although this time she didn't do squats with 95 lbs on the bar....)
Chris Robinson....you're up!
16 rounds even and way easier than "Chelsea"
23 rounds and 5 pullups
all unbroken - except me
This rocks -I'm hooked
11 rounds. There are mitigating circumstances, but my diet has not been the best lately, and that was a 248 pound frame I was moving. Oh, I actually did 11 rounds plus one pullup, because everybody knows you're pussing out when the number is exact. I still sat out the last minute. It's a free country.
I did 9 rounds but my husband helped with the pull ups. I'm a newbie to this. Am I the only girl trying this out??
Tough workout but I am motivated!
15 rounds exactly. Two better than last time. So hooray for Crossfit.
Did 18 rounds plus 5 pullups 10 pushups and 10 situps
I subbed situps for squats since thats more functional for my requirements.
18 + 5 + 10 + 14.5
That's one-half squat short of 19 rounds. The timer went off as I was rising from the box on the last squat. Improvement of over 7 rounds from last time. Closest I ever got to Chelsea, but Oh, "Little sister don't you do what your big sister done."
Thanks to John M. for leading the way.
My first workout after 3 weeks down with pneumonia. 15 rounds. Lungs were burning
I was dying after doing Sundays workout on monday
Executed 13 rounds in 20 minutes having warmed up with ~30 minutes of full court hoops in the sun prior to the WOD.
Did Fight Gone Bad today. 299 Kicking myself because somewhere I know I could have picked up a rep or two.
15 rounds + 5 pullups + 6 pushups
pullups almost unbroken
pushups broken by 3rd or 4th round and some bad form, I'm sure, trying to sqeeze them out toward the end
squat form OK, but ended up on my toes sometimes if I tried to crank up the speed
nice work, Mike D.
you clobbered me, then finished the job with that last half rep. must be all those macadamian nuts.
My first ever WOD. 5'8" 220lbs. Got 14 full rounds in 20min. Used pushup handles for greater depth and had to sub bent rows w/ a pair of 70lb KB's for chins. That ended up hammering my low back. Pushups were easy. Squats killed me. Bent rows were about right. Caught a second wind late at like 16min, been a long time since pushing to a 2nd wind. Lots of fun.
14 rounds + 5 pull ups
Nursing a cold, full of benedryl...
9 2/3rd rounds
I slowed up to much to make 10
11 full rounds, plus 5 pullups and 10 pushups
2 sec left so didn't start the squats
pullup's were the killer, got 5 the first three rounds then reduced to doubles and singles.
Pushups all unbroken and fast, squats a bit slow
12 rounds + 2/3 (5 pullup and 10 pushups)
4 rounds better than last time...
Next time shoot for 16
33 full rounds + 5 Pullups, 10 Pushups and 7 Squats
Greetings from the middle of nowhere Texas...I'm pretty happy with this result, as I've had a looong day.
WOD was #3. Started early (5am) with a lower body lift. Mid-morning was a run(3)-swim(1)-run(2). After that I jumped a plane to Dallas and drove another 2 hours to lovely Paris TX. Then I knocked out the WOD.
For those of you who had to stop to write down rounds, may I suggest just using the "split" function on your stopwatch. Many watches (like my Ironman) will keep track of the number of splits you've taken...which equates to the number of rounds you've done. It'll save you a few seconds per round.
I blasted through 4 rounds but then I decided I wanted to actually get 20 rounds or more, so I took a 1 minute break between each round. I got 16 rounds total (could have done more but was running late for work). Next time I guess I'll do cindy as intented. Did you guys rest at all between rounds if so how long?
18 full rounds + 5 pullup and 4 pushups
a 3 1/2 round improvement over 1/19/2005
Nope, no rest here. Going in I set a goal of :35 per round as was able to stay with it as long as I didn't stop.
I set up in a Smith machine...pushed the bar all the way to the top (for pullups) and did pushups and squats within the frame. I didn't have to move around the room at all. It was a pure speed rig.
16 rounds, thought 20 was do-able but setd took longer as it went. Feel the previous WOD had me ready with all the pull ups which are feeling better. Will work on squats......Craig
Grady Mac has piqued my interest...I think next time I'm going with a weighted vest.
23 rounds... 10 seconds rest after each 5th round.
Cindy was better to me than her sister was last time. I was only able to do 15 rounds for Chelsea on the 1 minute times, so this is a nice improvement with these bodyweight excercises. I'm hopeful that next time Chelsea rolls around, I'll be able to tackle her straight through.
15 rounds using the Gravitron for pull ups. Great workout...way fun.
Jodi - I'm a girl, too!
Jodi and rcl,
Look for Kelly Moore's daily posts. She's insane.
14 rounds plus 5 pull up and 10 push ups. 3 rounds better than last time. Just out of curiousity, MattG. what do you do for a living? Is there something that drives you to train so much? Seriously, no BS or disrespect meant, I'm genuinely interested.
Started on 3 pull-ups per set. managed this twice. went to two pull-ups per set. managed this a few times. then went to one pull-up (see a failing pattern here!). then gave up on pull-ups altogether and managed around 10 sets there after without pull-ups. pull-ups are tough! Feel like a wuss! Lauren
Well, it's a two-factor thing:
Point 1...my job (field engineer) is such that I have a lot of dead time. I work out of my house in Memphis, my HQ (and boss) is in Canada and I'm very rarely there. My boss is also the kind of guy that as long as the work is being accomplished, he doesn't care about the particulars. So...it's either watch TV endlessly or go do something physical (actually, I probably read more than anything else). Yes, I have the best job in the world.
Point 2...from age 8 until I finished college at 23, I trained about 4-6 hours per day for swimming and water polo. It's simply a matter of momentum at this point...I'm used to very high volumes of physical activity, and working out is something that I really enjoy.
I'm interested in wearing a weighted vest next time as well. Just out of curiosity, how much weight were you thinking of? I don't really think I can improve much on the speed here, didn't rest or stop at all, and did all exercises as fast as possible, while still keeping form (dead hang pullups, chest to ground pushups, below parallel squats). I think we're about the same BW (145 here) so I would be interested in how much you're thinking of adding to start.
Also wanted to say, Matt G., you are my motivation for workouts like these. Thanks for being so freaking good at the WOD!
25 rounds + 5 pullups.
Not sure how many girls are doing this, but several of us women are... ;^) and some of us think we do ok.
Great job on the pullups, Adam! Glad to see you back!
Finished with some ohs work and clubbell swipes: 10#s x 20
15s x 15
JSP...thanks for the compliment, I appreciate it. There are people a lot better at this stuff than I (Josh and Greg for sure, and I suspect that Annie S. could kick my ass). You'll come to recognize where certain folks excel...running and BW exercises are my baliwick. I drop back with some of the weighted stuff.
I'm a little heavier than you are, not that I think that matters much. For starters I'll probably go with a +10-15lb. vest. That should present something of an additional challenge.
did the db c&j workout (wod 050312),
followed by "angie":
100 pullups - 40,10,10,15,5,10,6,4
100 pushups - 20,20,15,15,10,15,15
100 situps - 50,25,25
100 squats - 20,20,20,20,20
time = 18:02
new PR on pullups (40)!
this was one of my new year resolutions, so i'm really happy,
although it sure slowed me down for the rest of the workout.
12 2/3 rds did 3 squats before time went up didnt want to finish squats. Was already smoked road marched about 3 to 3 1/2 miles with a 88lb ruck.
28 rounds and some change
ripped a callus completely of after round 14
guess it will be a bit before I kip again.
26 rounds. I know I could have squeezed out a couple more. I was too worried about going out too fast and burning out. I should know better :)
24 rounds in 20:04, this betters my last effort by four rounds
16 rounds total.
Push-ups slowed me down big time. Working on them though.
Finished off with some snatches.
10 Rounds...sad. First WOD, 3.5 mi run after...ouch.
20 complete rounds. May have been 21 but I lost count around round 8.
Started the WOD gassed from 2.5 hours at MMA. Squats went first, I suspect the hours of level changes and sprawl made this even worse. Kinda bummed though, I was aiming for at least 28. Something to look forward to. I don't know why this seems harder than Chelsea but it is.
17 rounds lots of rest and whimpering between sets.
Matt keeps failing to mention being part machine!! ;-)
While in Texas, say hi to the good people of Big Spring. It's the garden spot of West Texas!!
I said above I like Cindy better than her big sis and I was right.
15 full rounds, but no gas in the tank at the end!
12 full rounds, 5 pullups, 7 pushups
10 squats short of 14 rounds.
11 full rounds in 20 minutes.
17 full rounds, I was 11 rounds for 10min before my chin strength failed me.
Then I forced another 6 rounds out, my last couple of rounds of chins were all broken
Finished with ring dips
you people are animals!
7 sets, all pull ups negative.
broken push ups since set #3
ironically, squats were my "rest", but at least i felt my butt dropped beneathe my knees...
Starting to feel some improvement in the chin ups.
16 rounds + all but 6 squats for a 17th
Worked out today before work, which is not my optimal time.
15 rounds, with 3, instead of 5, pullups per round. All pullups rock solid, however.
22 rounds. Only 1 round improvement over last time. Very disappointing. Started out way too slow.
And Matt G...your WOD times truly reflect your lifetime of fitness, but I've always been more impressed with your time management ability to get in 1, 2, or 3 workouts per day! Thanks for explaining how it works.
A day late for my date with Cindy! First date, not a very good impression. 16 complete rounds as prescribed with 1 second remaining after the last squats.
"Cindy", John and Joe, performed as perscribed in my garage using my new squat rack with pull-up bar.
John: 15 rounds, (1 round more than last time)
Joe: 14 rounds, (3 rounds more than last time)
By the way, I never heard what happened with Connor. How was that issue resolved?
I did 17 rounds.... chinups became hard and "stiff" towards the end.
27 rounds + 10 Squats. I was happy with this performance, although I resorted to kipping (sp?) on the pullups for expediency.
10 rounds as rxd. S.A.D.
pullups deffinately the limiting factor
Completed 17 rounds + 5 pull-ups and 10 push-ups in 20 minutes.
Posting a day late - was out of town and unable to get to a computer after the WOD.
16 rnds + pulls + pushes + 6 squats
Followed up with the BSak stomach workout o' death and then a two miler - felt good
skipped this yesterday due to weird lingering illness. Did it today despite ongoing malaise
shocked myself with 20 rounds. A personal record by 4. thank you crossfit
17 rounds. Had 5 seconds left, but felt like nothing left.
I forgot my log book to see how I faired against the last time I did "Cindy". Then again, I did pretty good for being hung over from a long, late night of debauchery n partying. I'll be doing wednesday's and thursday's WODs tomorrow, thursday. the running/wallball in the morning, first thing and the thrusters in the evening. I call it self-discipline for a night of "sin".
only got in 10 rounds. Not feeling well, think I need to eat more or better...
11 rounds, wearing 20 pound weight vest.
Pullups killed my time, but gave me a little breathing room, so not as cardio challenging as it should have been.
Rested 15 minutes with some stretching/ JM, then attempted "Diane"
14 minutes, sumo DLs, but HSPU ROM may be too minimal for the naked eye to notice. I guess its the only way to improve them though.
15 minutes of Cindy, 10 rounds.
13 rounds + 5 pullups.
Pathetic. But then, moving this workout to the end of the trifecta of fun this week (due to the flu) and thus doing wallball yesterday did blast my quads but good, which really slowed me up.
Got through 9 rounds in 6 minutes and was interrupted. Started over 15 minutes later 22 rounds in 20 minutes.
I did 34 rounds today. After I had already run 5 miles cross country for track team.
22 rounds with about 3 sec. left at the end
finished 15 as the beep started!
22 rounds plus 5 pull-ups and 5 push-ups.
Anyone recall the date we last did "Cindy?"
I paced myself, and I was able to complete 12 rounds. Great workout.
As info Sandy, I'm a bit behind in the WOD. Did Cindy Thursday. My first Wod was Cindy and I did 22 2/3.
29 with 15 seconds left.
Writing this today after a couple of days off I am really feeling it.
8 rounds. Had to do pushups from knees after first 2 rounds. Also I'm not able to do pullups so I use the smith machine and do pullups at an angle. Getting stronger though.
22 rounds as rx'd following a week on the road, 3 days off Crossfit, and a headcold. High confidence of my first full 30 round Chelsea in the near future. Watch me eat serious crow !
... and I was knackered. All unbroken.
Kipped like a madman on the pullups.
15 rounds. Slow and steady, nice and easy.
I think I did 12 or so...next time I'll do tally marks or something. The only number I can focus on is the 5 for pullups.
Pullups on Gravitron after the first 5? rounds.
14 rounds, 5 pull-ups/2 pushups
23 rounds + 5 Pulls
Felt good, 5 round increase from last time.
25 Rounds - no breaks, but was dragging for some reason.