May 14, 2005
Complete as many rounds in 20 minutes as you can of:
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
Cindy is Chelsea’s less patient twin sister. Post your choice of girls and rounds completed to comments.
Posted by lauren at May 14, 2005 6:47 PM
I can feel a threesome coming on... ;)
When they say squats, which ones are they talking about?
Using only your bodyweight, Kathryn.
Thanks Jose. To further clarify, do you mean air squats, or rack my weight on a bar and do front squats?
joe means Air squats.
choose to do CINDY
21 rounds complete in 20 minutes which is a personal best for me and 3 rounds more than my last effort.
finished off the workout with some kettlebell drills.
very happy with todays workout
geeze... at first I thought we were supposed to do them both..
BTW... does this workout require the official WOD warm up or can i skip it? this WOD looks like it's going to beat be harder than anything I've done yet.
as rxd, back up at 8000 ft again, 8 rounds of Mary, never met this lass before, I think I wore her out.
For the one legged squats, is it 10 each leg or ten total goiong left/right/left/right etc?
Don't want to cheat myself and is it ok to do
both for a laugh??
I'm sure I won't be laughing tommorow if I do!
Whats this choice thing in the WOD?
I'm going to have to do Mary and do all the squats on my good leg!
Ten total one-legged squats: rt/lt/rt/lt/rt/lt/etc.
Feel free to do both WODs. Matt G will, without a doubt. His brand of madness should spread, even if there isn't any laughing involved.
Mary - 10 rounds
Picked Mary because I need to work on HSPUs. I used the power rack for balance and assistance on the one legged squats. My knee was making some nasty sounds.
warmup run steps at a taboggin hill...
22 rounds + pull ups + push ups
a bit less than last time but on the plus side I managed a set of 25 kipping pull ups after I had finished
No this would be a day to skip the official crossfit warmup. You can do a light run and/or do some skills to warm up. Perhaps warmup with Mary and do Cindy as the WOD.
By warmup with Mary I mean try learning HSPU and Pistols a/k/a One Legged Squats.
Best of luck.
I started off strong, then hit a wall. Man did it get ugly. I only managed 12 repeats. Better luck next time I guess.
Did not attempt Mary
24 + 5 Pullups, 2 pushups
24 + 5/5
Need an easy way to count
150 Wall-Ball "Karen" time: 8:52
2 minutes better than last time.
I've been doing Crossfit for about 4 months, but some of my weak points still remain weak. Should I go for Mary, and do less sets, or Cindy and work to my strengths?
21 rounds of Cindy.
I started kipping for the first time, and it is a most wonderful thing. I had to force myself to stop after 5 pull ups. Mt kipping got sloppy as I got tired..so bring up the conditioning to keep better kipping technique, and kip better and longer.
Cindy: 13 rounds plus 5 pullups, 10 pushups, 2 squats.
24 rounds as Rx'd (cindy) had 2 partners bail on me today used it as fuel
24 rounds of Cindy as rxed. PR for me!
16 rounds + 4 pullups
an annoyingly painful little muscle pull in my mid back probably slowed me down. I may have injured myself doing jackhammer dips in the warm-up. about 2 rounds slower than last time. grrr!
i will re-visit Cindy as soon as my back mends.
Mary - 12 rounds + 5hspus, 10 ols's, 7 pullups
pr +1 round and the rest!
Fired up after some gimp ripped me off on EBay.
11 Rounds of Cindy (my pull-ups are definitely improving but still breaking sets on the back half of the regimen).
-Ahmik . . . I put some tape on a playground crossbar down the street so we don't have to go far for pull-ups on the weekend.
I did Mary in 9 rounds. That didn't sound right. Anyway I'm gonna do Cindy later this evening more as a test of my recovery time.
I mis-read the alternating one-legged squats and did 10 on each leg per round...oops. I have sore quads and glutes now. Good stuff!
1 min + 1 min hollows
40 sec + 40 sec static hs
Maybe coach will put the choice up again some time soon and we get to do the one we didn't today. I was too pooped to do mary after cindy.
lol @ John Walsh
10 rounds + 5 HSPUs + 6 pistols
Great workout. Gonna try to work some rings later today.
20 rounds of cindy today, then a little tabada l-sits for good measure. cheers, we got wrecked last night !
You're animal workouts inspired me to try chelsea +1 with the 20# vest... Started off strong and got 22 rounds out before the arms went and clock caught up with me... Thanks for pushing me.
Well yee-haw...I doubled up. Results:
"Cindy" w/ring pullups + a 20lb. vest...
25 full rounds + 5 pullups and 5 pushups.
Ditched the vest, did 15 minutes of abs. Then:
"Mary" w/ring pullups...
10 rounds + 5 HSPUs.
I held ~:45 rounds on Cindy. For Mary I held 2:00 rounds. I'm a little disappointed, as the total amount of weight moved (work) fell from my last Cindy. Last time (unweighted) I did 33+ rounds. Thoughts on the pros/cons of this? I did manage to knock out the same number of rounds on Mary as the last time I did her...despite the fatigue from the vest, so I'm happy with that.
WODs were #3 and #4 on the day...track for plyos and sprints at 0500 this morning, gym for lower lift at 0800.
THANKS FOR THE SUGGESTION MATT G
CINDY & MARY
9 of each for 18 total sisters
this was the most fatigued I have ever been after a 20 min WOD ... did sub DB walking lunges for the pistols 'cause of knee issues.. Usually I can do 20 plus Gindys.but this combo was brutal...essentially 20 PUs in a row each 15 for mary then 5 for Cindy
Justin, that's bad-assed. Nice job. Next Chelsea, I'm right behind you with the vest.
Done at UK HQ (aka 'the tree')
Karl-25 full rounds plus 5 pull ups/10 push ups and 9 squats
Dan-24 full rounds
Rachel-x10 situps/x10 push ups/x10 squats(5 rounds)in 5:26.07
Mary 14 complete rounds + 5 HSPUs, 10 pistols and 10 pull-ups
substituted pushups with dips
31 rounds plus 5 pulls and 8 dips
substituted pushups with dips
31 rounds plus 5 pulls and 8 dips
16 rounds cindy
3 round improvement
First timer with Mary. Really had difficulty with the one legged really uncoordinated. Completed 9 full rounds.
21 rounds 5 Pullups 10 push ups
All pullup sets were broken after the eight round.
Did both today.
Started off with Mary:
5 sets + 5 HSPU/ 10 Squats
3 min rest:
13 sets + 10 pushups/ 15 squats
I've been brutalized by strep + for 3 weeks now. This was the most deflating.
First time for Cindy, 17 complete rounds in 20:06
Cross-Fit is awesome stuff. I have been doing Cross-Fit now for about 3 1/2 weeks and was guided there by a great friend (Ted Socha). Ted and I are training for SWAT tryouts, which will happen in 46 days.
7 rounds tlux 5 hxtu 10 one legged squats 8 pullups
Cindy w/modified pull-ups. 17 rounds.
Sandy: Mary in 10 rounds even
Darlene: Cindy in 19 rounds even
I've gotta take another rest day....major stress week and now I'm sick. Bummer.
Lincoln and I did Nan, Frans dysfunctional sister today after class.
95# thrusters X 45 followed by 45 pull ups.
I was able to do 15 or 16 rounds of Cindy, I lost count, either way this was better then the 9 rounds I did last time.
Hey y'all, sorry I haven't posted in awhile. I've been doing the WODs, but have also been busy with studying for exams and such.
Anyways, did Cindy today, and got 30 rounds plus 4 pullups. A little frustrated, since last time I got 33 and change.
WOD was #2 on the day, after a 5 mile run.
The above should read that Lincoln and Jeff did Nan. Mikki suffered through the WOD Lincoln brought up.
I did 20 rounds of 1 pullup, 15 sqts. 10 pushups in
17:50 My pullups suck.
44 yr old. 6'0 210
My son Tylers first crossfit workout today.
20 rounds of 2 pullups, 15 sqts, 10 pushups.
Right at 17:50 also...
18 yr old
Cindy = 33 rounds on the button.(PR)
Felt strong today
recovered and did KB w/o with 1.5 pood bells
double swings 3 sets of 8
double snatches 3 sets of 8
double cleans 3 sets of 8
alternating renegade rows 2 sets of 5
windmills 1 set of 3 each side
double front squats 1 set of 10
double clean and press 1 set of 10
17 total rounds as RX'd. Only one better than my previous go at Cindy.
Push-ups are still holding me up big time so I'm going to replace the dips I do for my WOD warm-up with push-ups. Next go at Cindy I'll hit 20 rounds.
13+ rounds, really wanted 14 or 15 but could not keep it together on the pushup's. Bit of a shoulder issue I'm dealing with. Incredible #'s by many as usual.
Map props to everyone that doubled-up!
24 rounds of Cindy.THought about doing Mary but I seem to have picked up a bum right knee.
Woke up feeling like I was hit by a truck last night. Not feeling much different now.
I think I could have done more without my cold.
Did cindy and only got 20 rounds today. 7 less then last time.
Warmed up with handstands and snatches to 135, then did Cindy.
25 complete rounds, 5 pullups
Cindy..18 times as Rx'd...1 round improvement
11 full rounds.
Then fifty situps.
Didn't have access to a pull up bad, so I hooked a pair of ice tools on the underside of my apt buildings stairwell and did chins on them. This makes the completion of a rep a little more subjective. Not to mention the ever present fear of poping a tool and getting an adze on top of the head.
I'm sure I'd get some stares from the other tenents if they came out in the stairwell when I was doing this as well.
Rower: 15.12min 300cal
LifeCycle: 30:00min 480cal
5 SETS of Each:
17 rounds...paced the first 10 min more and tried to get stronger as I went..blazed the last 5min
Mary: 8 rounds in 20 min. Alternated facing toward v. away from wall on HSPU's.
Returned from a morning of Crossfit and kettlebell fun in Chicago. Had a great time meeting the Crossfit and the Chicago Kettlebell Club folks and limping through Ryan's chipper:
20 kettlebell swings
400 meter run
30 unanchored situps
Run to bleachers, then run up and down the bleacher stairs twice
Run to the rotating pullup bar for 20 reps (the rotating bar was quite the unexpected surprise!)
Waiter Walk a thick handled dumbbell to the light pole
Light pole Wall Ball for 20 reps
A wonderful way to spend the morning with motivated and interesting people. Great idea Dave, and thanks for inviting the CKC to join in the fun. It was good to meet the faces behind the names. I'm more than game to drive back down for the next meeting and I promise to be uninjured - I want to give Ryan a run for his money!
Did 11 rounds of Mary + 5 HSPUs, 10 pistols and 10 pullups returning home. HSPUs done off 6" blocks (top of head touched floor), all pistols done with left leg only (right leg groin pull causing all kinds of agony), pullups with very little kip (groin pull hurts when kipping).
Yes Lynne, I am preparing for the recommended ice treatment....:(
HAHAHA. . . I'm an idiot. I recalled Cindy as 5pullups 15pushups and 25squats instead of 5,10,15. That explains why my legs were on fire. Did 17rnds of "Cindy+"
19 full sets, 5 pull-ups, 5 push-ups in 20 minutes. 20 full rds in 20:38
Then did yesterdays Squat routine, as I was climbing all day.
7 sets of 5, 315lbs
Cindy 9 rounds, last 3 rounds assisted in pullups and pushups. Had an ultimate frisbee tournament this afternoon, probably wasn't the best idea to do the WOD right after that. Fought off Pukie but lost to Crampie.
Cindy: 10 rounds, 2 PU
1-3 PU per round, the rest jump assisted. Last few rounds, pushups were broken.
(no broken sets for a change!)
21 rounds, 5 pull-ups and 5 push-ups.
ah ha remembered my watch today!!! Warmed up 10 mins. @ 1 mile on level 9 on eliptical machine.
pushups and squats.
14 full rounds of "Cindy" before the alarm sounded.
much better on the pullups today. No assisted anywhere today. Cindy was a wonderful date, was totally winded when finished.
May try her friend "Mary" tonight. DAVE
Worked on Mary, since pullups are my weak point. Got 7 rounds and was 6 pullups shy of 8 rounds.
Finished with working on deadlift form with 95 pounds (~30 reps).
Cindy, 20 rounds plus 5 pull, 5 push
1000 meter row in 3:30
21 squat clean thruster burpees
750 meter row
rower taken, so 250 jump ropes
took 20:30. Time a little long b/c stuff was spread apart and having to get a jump rope.
Then 175 lb. power clean to front squat for about 10 sets of singles and doubles.
The squat clean thruster burpees were with 35 lb. dumbbells. I also did walking lunges with a 70 lb. barbell afterwards. Boy do those work the stabilizer muscles.
First WOD Ever - Cindy: 13 w/ assistance
Pull-ups: 1 full + 12 assisted
Push-ups: 11 full + 2 assisted
Squats: 13 full
I can feel my heart beating in my lower lip. I can't remember that ever happening before. Looking forward to more.
Still resting my elbow.
Did no arm version of Mary
10 one legged squats (assisted, half onto 15 inch box the other half holding onto a chair for balance)
15 glute ham sit-ups
Followed immediately by a no arm version of Cindy
15 squats (butt to ankles)
15 anchored situps
After two years this is my first results post. Some of the scores here are so incredible that I'm still reluctant, but . . .
1.5 Mile run in 12 Min
"Mary" for exactly 6 rounds
Lost balance on many pistols--need to practice those.
Cindy, just what the doctor ordered. 20 min completed of Cindy, at +3.
16 rounds of bliss... Cindy almost had her way with me today. I finished a cup of coffee about 20 minutes prior and I was sure I was gonna blast that out my nose after about round 13. Nice WOD for a fat old newbie like me.
Elbows needed a break after a day of tree-cutting and rock-hauling, so came up with an alternative, I call "Grandpa S." I'd rather do a guy than a girl... ;^)
5 kb hack squats
5l/5r kb snatches
10 rounds in 20 min, plus 5 sq and 10 snatches. Used a 36# kb.
Cindy - 12 rounds just under the wire: new PR
20 rounds + 5 Pulls/7 Push-ups. 1st 3 sets as Rx'd. Next 17+ were jumping pull-ups w/ lowered platform -- jumped from tiptoes. Push-ups on knees for 17+ rounds. 2 rounds better than last time with similar mods.
13 Rounds, pullups til failure which was usually after 2.
Referenced above by Jeff, Lincoln brought us a killer today:
Bear complex (Clean + Push Press + OHS) x6
12 pull ups
How many rounds can you do in 20 minutes.
I did this modified (back squat for OHS) -
5 rounds - with 3 rounds @ 30# (baby bear), 3@40# (mama bear), plus I finished 5 bear complexes @45# (papa bear) for an incomplete round. Pullups were assisted.
I can't do a kip up, and it shows.
Mary x 5 :<
I felt bad so I did another .66 Mary after the bell
Mary at 9 rounds even. No time for Cindy, as well, D/T work. Floor and wall with forehead or nose touch. A to A on the pistols. Kipping. Broke the pullups except for the last round.
Thanks for the help Dan S but I didn't check in again before I went to the gym. I did 10 each leg and I'm suffering now. my ass is killing me.
Cindy: 13 rounds - pull ups suck bad!!!
5 minute break
Mary: A pathetic 3 rounds and 5 HSPU - I was well shagged after this. My legs feel like lead!
Later on I did 5 30s hard 30s easy intervals on the rower which i havent done in ages. Easy was 200 watts and hard was at least 350 watts.
Then it was jumping jacks, shuffles, burpees and sit ups 30s each for 6 minutes.
Overall a good days training.
day behind due to glorious weather in UK (well in North West anyway!)
400m warmup on my new treadmill!
Did 12 rounds but was interrupted by next door's kids, could have knocked on 13 or 14. All as Rxed
Mary for the first time. Did 8 round and 5 HSPU x 10 OLS x 10 Pull-ups.
Cindy: 15 rounds + pullups
20 rounds plus 5 pull ups
I really wanted 23 rounds, but I fell of pace...
bw=200. Cindy. Crossfit warmup plus 5min treadmill. 7 rounds in 12 mins, then gym closed.
Cindy - 11 Rounds
Pull ups done on rings
Last round pull ups were negatives
20 full rounds plus 5 jumping pull ups
alternated each round between jumping pu's and chair assisted pu's
all push ups on toes
improved from 12 rounds and push ups on knees
"Cindy" 15 Rounds(same as last time)
Cindy 14 set very slow still recovering from shoulder injury
Did an easy Cindy late (5/15) due to nagging illness. 15 rounds. Felt good. Coughed up about a pint of snot afterwards.
26 full rounds of Cindy + 5 pull-ups and 10 push-ups
20 rounds in 19:58. New PR. PUs on rings.
2nd WOD in home gym. Goodbye CommGym for ever!!
Shane: 15 rounds plus 5 pull ups.
Joel: 13 rounds plus 5 pu and 10 pushups.
Matt G: Your posts are inspirational. I've got one question. What do you do when you are NOT working out? - Butch in B'ham.
cindy 22 rounds.... pb by 3 rounds
i love kipping
CF warm up
1.5 hours of Jiu Jitsu with 3 rounds of sparring (one win, one loss, one draw)
Mary X 7.5
20 rounds of Cindy, after the 5K run. (had to double up due to the week-end.
I did mary
9 rounds+5 hspu's +3 olsq's
9 rounds + 5 HSPU and 15 tabata squats on "Mary".
My back really felt this one, I guess I am still recovering a little.
Complete as many rounds in 20 minutes as you can of:
19 complete rounds (19:59) up from 18 rds 4/25/2005
22 rounds. 4 less than last time. Not at all happy with that. Felt like I was pushing pretty hard, but obviously not hard enough.
I chose Cindy and crushed my old record of 17.
21 + 5 pullups.
Pull-ups are slowing me down. Had to use assisted pu's after the third round. Did this because I also wanted to keep my heart rate up instead of slowing too much for one exercise.
12 rounds, 5 pull ups, 10 push ups.
I think I did 14 last time. Maybe not. I'm old, I forget.
1st ever mary attempt
16 or 17 rounds, minus 1 or 2 squats, maybe + some pushups. (i can't count)
1-2 pullups out of each 5 was flavoured with a very slight jump (i stand on a stool but still can't reach,so it's a kind of tip-toe jump/reach). The pullup bar swings a bit (it's a bar hung between a couple of ropes) and the grip is narrow; I seem to be able to do more with a narrower grip.
Much better than the first couple of times i tried this, but I can't remember where I wrote my results down. I seem to remember having trouble squeezing out 7 rounds or something, maybe got 12 or 13 last time? pullups are much easier now.
Limited by what I could manually bring back down.
Split Jerk 1-1-1-1-1-1-1-1-1-1
Perfromed at noon, Friday, 5/20/205
RAN 5K @NATOMAS JR. HIGH TRACK, 1330 5/21/05
SPLITS=MILE=7:50, 2MILE=16:26, 3MILE=24:27