First to post! Any suggestions on the best way to carry out one-legged squats?

I found that one legged squats are best learned from the ground up, Hands out in front of you for balance. After a few times, starting from the standing position will be no problem. I always try to keep my lifted leg as straight as possible.

PT is free

The easiest way to learn pistols/one-legged squats is to have an object for balance to hold on to. A chair, or the strap hanging from the power rings, will do fine. Keep your weight back on your heels, head up, chest up, and maintain the natural lumbar arch as you drive upwards.

-D.

cindy
21 rounds complete in 20 minutes
exactly the same as last time around

Cindy
5 complete rounds in 20 minutes
4 broken rounds

1 full round better - the pullups kill me. I am so weak there. No problem with the pu and squats. I think I should try kipping or jumping so I can get more rounds in.

Please help

Cindy

25 rounds in 20 minutes...

10 complete rounds in 20 minutes
11th round: 3 pullups, 9 squats
assistance 6-8 on pullups.

10 complete rounds (assisted pullups)
11th round- 5 pullups 10 pushups

Cindy: 19 rounds. That's 2 better than last time and I did harder pull ups (still modified though).

Mary.
17 rounds

Haven't done HSPU in a while..getting so much better at them.

Warmed up with samson stretches, pipe OHS, situps, and 20" box jump--3 rounds.

Then I weighed in at 145lbs and set up the 145 bar.

BW OHS:
5/5/8

A straight 8 with the Oly bar and BW is my current PR, so I'm excited.

first time I'm meeting Cindy, I was having some nausea and feeling week but managed to do 19 rounds in 20 minutes plus 3 extra pull-ups.

Cindy 27 rounds- not sure I can go much faster.

Matt ( age 11) 24 rounds
Erica ( age 8 ) 25 rounds

My kids might lose style points, but they put forth a great effort.

Afterwards, worked on form with cleans and snatches. There was a link yesterday on the message board to a Chad Ikei instructional video.
I found this very helpful, and recognized my form when he went through the common errors section.

No WU today

WOD
Cindy - 26 rds and 5/10

Gina
23 rds - and 5/6

legs burnt early from yesterday's WOD

Cindy: 13 Rounds +2 pull-ups

-Beats last time by 2 rounds. Mostly due to unbroken pull-up sets.

Cindy: Last time I got 8 rounds +, and Fletcher got 7 rounds.

Neil: 10 rounds this time.

Fletcher: 9 rounds this time.

Nathan: 7 rounds for his first time.

15 rounds. 1 2/3 less than last time but this time all pullups were completely on my own. First two sets of pushups were full body chest to floor and after than all pushups were from the knees. At this point full body pushups are really hard and pushups from the knees are too easy. Ended with hollow rocks and L sit practice. Stuck at 20 second max hold.

cfwux3

did mary for 6 rds. in 20 min.

Greg,
Couldn't agree with you more on the military's PT tests and training for that matter. I had a CSM tell me once that, "we train our Soldiers to be like athletes and the last time I checked there weren't any body bags on the sidelines of athletic events". We have to train/test our Soldiers as they are going to be tested on the battlefield and that is pushing through until the mission is complete. We need to make our military more crossfit!

WOD Cindy/15 rounds

I've pretty much hit an impass with Cindy. Since I'm at home without a weighted vest, I decided to do the Lion's Den workout posted in the forums.

3 rounds:
1 mile run
50 pushups
50 squats
50 situps
10 pullups
Descending by 10s and 1s to 10/10/10/6

Time: 45:30

Joint mobility

2 minutes 15# cb mills - 46L/48R
3x10/10 15# cb inward pendulums

10 minute rest

Butt to ankles 105# OH squats - 8/3/6/6/3/5

10 minute rest

9 rounds + 1 HSPU for Mary - HSPUs were head touching floor from 6" blocks. No breaks but a lot of grinding reps; 31 overhead squats with nearly my bodyweight didn't leave much in my shoulders. Pistols were done shoeless (much harder!), 5 left then 5 right per round; right leg was fine, left had a lot of balance problems and I had to redo quite a good number of reps when I couldn't keep my balance.

"Cindy" Did 23 and "change" in 20:00 as follows:
10 @ 7:44
15 @ 13:43
20 @ 17:39
23 plus 5 PU's and 5 PushUps @ 20:00
HR 152 when finished, 120 4 min. later

2 rounds of Warm up before starting today.
Worked on HSPU, pistols and OHS yesterday PM.

Front squat: 8x4x80kg

Cindy: 30 rounds + 5 pullups, 10 pushups and 3 squats - pr + 3 and a bit rounds!!

cindy
18 rounds/2 round improvement

33 rounds for Cindy(same as last)
Kettle Bell w/o before that

Jeff

So I went out last night and got boozed up to all hell, I even came home with a Jessica,and as I made sweet love to her,all I could think about was Fridays missed workout with the one armed snatches, I call her "Priscilla." I woke up bright eyed and bushy tailed,called a cab for Jessica and rode my happy ass to the gym to meet Priscilla. I think I found a new love...

bw=165
40lb*5 db and pu's
45lb*5 db and pu's
50lb*20 db and pu's
time=16:32
No broken sets,just a broken heart when i was done

First time of meeting Cindy - only 7 complete rounds, couldn't finish pull-ups on the 8th.

All pull-ups done using bands for assistance - still could only do very broken sets after the first 2.
Push-ups - on knees but unbroken.
Squats - no problems.

A humbling experience - hoping for big improvements in upper-body strength before the next encounter!

I had done Mary the past couple of times this workout came up, so I decided on Cindy this time.

26 rounds(PR by 3)

Pullups done on rings. Nice brisk pace. Felt great.

22 Rounds...a bit sore from the pool yesterday

Hit the track following workout. Did a total of 5mi. 1mi warm up with 6-400s ranging from 1:26 to 1:20. 400 recovery in between each sprint and a mile cool down to finish.

Workout
Squats
Worked up to 2 singles of 420lbs.

Immediately after did Cindy.
Exactly the same as last time. 19 rds, 5 pull-ups, 5 push-ups.
post workout bodyweight 252lbs

Steveo

22 rounds of Cindy, 4 pushups + 15 squats better than last time. I'm getting over a cold, which made this extra fun.

Cindy 17 rounds

Nick Glatz,

KIP AWAY on those pullups dude! I was a strict pullup guy myself until someone showed me the light. You'll see great improvement on your WODs.

Check out this vid of Greg Amundson doing strict vs. kipping pullups. It should help.

http://www.crossfit.com/cf-video/strict-kip.wmv

Did Mary first- 7 rds, w/ 5 HSPU and 10 1 legged squats. then did Cindy (wobbly version)- with balance board for squats- 10 rds, 5 pull-ups and 10 push-ups.

Then did Pavel's Force Recon Workout.
Weighted pull-ups 5x5 (1.5 pood)
alt. w/cleans and military presses 5x5 (1.5 pood)
Rock bottom front squats, hold one sec. 140# barbell
Snatches with 2 pood kettlebell- 12 x 2 rds
alt. with strict hanging leg raises 12 x 2 rds.

20+5pull-ups+10 push-ups+5 squats.
Did cindy this time,last time I did mary.

ROWER: 16.04min 300Cal
LifeCycle: 30.00min 474Cal 9.48miles

REST: 10min

5 Rounds of Each>
SQUATS 15@135lbs=75
DIPS 15 Dips =75
PUSH-UPS 15 PU's =75
CRUNCHES 50 =250

cindy......20 rounds.

last 2 sets of pull-ups broken.

Cindy with 15lb weight vest
14 rounds +2 pull ups---
That's 3 rounds more than last time!!!
Thanks Coach!

Running behind on WOD's did "tabata something else"
I am 6'1", 200 lbs., about 17% bodyfat
On pullups: 12/5,2 negatives/5 neg/5 neg/4 neg/5 neg/4 neg/3 negatives
Pushups: 20/17/10/9/5/3, 6 on knees/3, 5 onknees/3, 5 on knees
Situps: 11/14/11/9/7/6/6/8
Squats: 16/15/18/17/16/14/15/17
After looking at what everyone else did, I am a bit discouraged with myself. (Not to the point of giving up or anything, just feeling like a wimp) Did anyone else out there have numbers like this during their first month of xfit?

Cindy

12 rds.
1 round better than last time.

7 squats short of 22 rounds w/ Cindy. this is a little better than last time but still not where i feel i should be. each round of squats left me hurting way more than it shouldve. i think ill add more Tabata squats to my program.

maybe some gymnastics or lifting later...but definitely some bball w/ my lil sis.

Jim,
i think pretty much everyone here was in your position at one time or another. stick to it and your reps/weights will go up while your times go down. CrossFit owns.

Got on yesterday's workout a little late, but got 30 rounds done with a 60lb. dumbell. didn't keep time though, lost my stopwatch or some excuse.

17 rounds of cindy in 20 minutes. went for a 1 mile run in the rain to finish

did two rounds with Jeff Martin's Pet rock at BrandX

Jim - I'm 6' 175 and this was my first time through Tabata SE, my results are posted Tuesday 050531. Like I said on that day. Nowhere to go but up.

d-

power snatches +3 OHS 135,145,155,165 F/B
pistols then did
Cindy for an even 20 sets, I have forearm splints from yesterdays workout, I feel whipped. The pullups and pushups are actually easier for me than the BW squats.

Pet Rock idea was Rutman's, just tweaked it a little.

“My Pet Rock”
Groups of 2 or 3
Big Dogs
3 rounds for time:
20 X 95# Power Cleans
30 Pull ups
60 Push ups
3 rope climbs or 1 w/ no legs
400 M
Pet Rocks were 2X50# dumbbells. Pet rock must be held by one of the partners at all times. If the pet rock falls to the ground both partners must do 5 extra cleans the following round. As I told you in my email Mike, it's probably not safe for you in San Diego right now.

17 + 5 pullups

slight improvement. Went out too fast and then lost steam. That happens alot to me. It's my excitement at the start of the WOD that I need to control.

Wow, Mary really kicked my butt! I need to work on one legged squats!

7 rounds and 5 HSPU, 10 squats.

Ted

Went for cindy today and we made a fair 21 rounds!

Jim, I have to agree that I am struggling with the pull ups and this is one of my soul focus'. Stick with it, I sometimes feel discouraged...some good advice on these, everytime you go by the bar, try a few

Cindy 4 rounds, 14 minutes

"Mary"
Only finished 6 rounds,but I did all three excercises with a 25 weight-belt(Smartbell).

the best way to learn a one-legged squat is by starting with one leg straight out in front of you, then sit on a 12-16" box. On the way down go as slow as possible (most people are weakest eccentrically, not concentrically) when you get down to the box, either stand up with both feet or try to stand up with one leg. give this a try and after a 4-5 weeks you should have the strength to do an unsupported one-leg squat

18 rounds, 275# BW. this is the toughest workout i've had for a while. I haven't done reps over 5's for a while, gotta build the endurance back. goal is 23 next time. GREAT WORKOUT

My boss is named Cindy and she's coming back to the office on Monday after a 5 month maternity leave. In any case, Cindy kicked my ass a day early. Lost count but at least 15 rounds. Needed to jump on the pullups. Walked 1.5 miles to the gym and back. Practiced some OHS with bar. Rowed 2k (8 min alternating 1:45ish and 2:15ish minutes) when I got home. I am now toast. Next week off week :-)

Strict full extention ring dips... 20x5...100 total 34:48min
I never knew it would take that long but I rested between sets... from now on Ill just work on time/speed down to arm pits...up to full @ the top

A bit of a threesome here...

Cindy (wearing a 20lb. vest)
29 full rounds at the buzzer

- 20 min. rest (Pukie, Cindy and I almost had a little rendezvous) -

Mary
9 full rounds

These were number 3 and 4 for the day. Started with a run(3)-swim(1)-run(3), did a leg lift mid-day.

Mary. 7 rounds in 20 minutes as Rx'd

Warm up:
135lb OH squat 5x2
275lb Deadlift 5x2
185lb Bench Press 5x2

Mary:
11 Rounds + 5 HSPUs, 10 one-legged squats and 6 pull-ups.

Finished with 20 Janda Situps and 3 'L' holds for maximum time (one hanging, one on paralettes and one on fingertips)

did an improv:
7 rounds
10 pushups
10 pullups
10 knees to elbows
10 1 legged squats
10 stiff legged deadlifts, 40lb dumbells
10 situps
10 dumbell thrusters 40lbs

goodstuff!

23 and then 5 pull ups.

Beat my old score by more than a round, good stuff.

Got a rip in my hand trying to max out on pull ups a couple of hours later, bad stuff.

Off to get some crazy glue.

REST DAY

haha! Rutman's name got dragged through the mud today....This was pure insanity, of course Jeff made it dangerously insane on top of it. I had a guy partner and he was a bit stronger on everything than I am...mods galore on this one:

1 rounds 30# pet rocks (30# each hand):
20 X 60# hang Cleans
30 Pull ups
20 Push ups (goofed)
1 rope climb (3 attempts)
400 M
finished@28 minutes

1 rounds for time :
20 X 25?# hang Cleans
switch to 16# pet rocks (2x8#) each hand
30 Pull ups (20 for me)
switch to 8# pet rock each hand
60 Push ups (me 30 no knees, 30 with knees)
(skipped rope climb)
400 M
Finished @42 minutes

REST DAY

eh...that was 42 minutes for both rounds of "my pet rock".....Laura

I'm fairly sure I did 21 rounds of Cindy once but for some reason this has killed me that last few rounds.....perhaps it's the fat ass.
I tried to do it non stop for the first time and DID.
Started off very liesurly and increased intensity as I went.
17 rounds....but 6 rounds plus in the last 5minutes
better than crash and burning

Cindy 20 rounds
3 round improvement in less then a month.
I really paced myself on this one to 5 rounds in under 5 minutes and then used the extra time as rest.
Push-ups still the weakest link but I'm noticing a definite improvement since I started practicing them on a daily basis.

Rounds of:
Load firewood into big plastic tub
Drag tub 15 yds across gravel
Bend and stack firewood.

Repeat for 8 hrs.

a.m. 1 mile walk, 100m x 6 sprints, 1 mile walk

p.m.
"Cindy"
11 rounds + 4 pullups
1 round +4 improvement

not a big improvement on the surface but last time I did chinups, this time all strict pullups. Felt stronger than ever on pushups. Legs were tired from a.m. so squats were slower than usual.

Cindy - 1st meeting

BW = 227 lbs

4 rounds as Rx'd then
6 rounds with 40 lbs assist for pull ups
and 5 pullups with 40 lbs assist then the buzzer went off.

Pull ups were unbroken until I had to switch to the assisted pull ups

2nd Cindy. 15 rounds w/ assisted pull-ups. BW=175

My first Cindy was also my first WOD (5/14), so I was eager to see how well I did tonight. I beat my last performance by two rounds (hey, new PR!) and I didn't need any assistance on the last few rounds of push-ups, which I did on my last attempt. So, overall I'm very happy, though exhaustedly so.

Saturday, June 4, 6:30pm

First Mary

5 Hanging push-ups
10 One legged squats, alternating
15 Pull-ups

7 rounds + 5 Push-ups + 8 One legged squats in 20 minutes. Pull-ups slowed me down.

Did this one extremely fatigued from no sleep and people waking me up early.

16 rounds.

Beautiful day to PR in the sun.

Cindy
21 rounds + 5 pulls + 6 push-ups

Wife:
Cindy
21 rounds + 5 pulls + 2 push-ups
(1st 4 rounds as Rx'd -- in 4 minutes. The rest were slight jumping pull-ups and push-ups on knees.)

Cindy
3squats short of 18 rounds. Over 2 rounds better than last time.

5 rounds of Mary as Rx'd..very humbling. The HSPU's are my stumbling block

My first Cindy

Cycled to work

13 Rounds

I have been doing Crossfit for a month now and I am loving it.

Cindy 11 rounds in 20:09. Two round improvement and all push-ups for real this time.

Cindy - 26 rounds

did wod with brian_g. Had a nice little puddle of sweat going.

did cindy.
14 rounds + 5 pull ups and 10 dips.

just picked up the timex ironman sleek watch. it rocks. here are my times for each round:
:48/:57/1:02/1:09/1:11/1:15/1:26/1:27/1:32/1:38/1:27/1:26/1:37/1:40/1:22

second crossfit workout, first was tabata.

cindy, 17 rounds. my goals 20, a round a minute

I'm a little tired of Cindy, so deicded to give Mary a try.

6 rounds + 5 HPSUs + 10 pistol squats.

Pulls were the big weak link with this, although the squats did slow me down more than I expected.

Cindy

26 rounds + 5 pull-ups

25 rounds and 5 pull-ups. Better than my last venture with cindy @ 22

Mary

5 HSPU - heels hooked on blue JumpStretch band
10 1 leg squats alternating
15 pull ups - knee hooked in green jumpstretch band

10 rounds in 19:55, the I lazily took the last 5 seconds off.

I added the assistance to get more work in.

-Philip

Cindy = 13 rounds - same as last time (I believe - I missed the last posting). Happy with that as I'm still recuperating. Completely fried me for the rest of the day.

bought my first house yesterday - the first thing on my mind - "jeez, that concrete slap would be great to do crossfit on... now, where to put the pullup bar?"

25 Rounds in 20:03 (8 rounds better than last time)
I was quite impressed with this workout considering I almost didn't do the WOD due to a hangover.

Assisted Mary:

Ring rows and ring assisted one legged squats. "Nearly" full range hand stand pushups.

5 rounds.

I always do Cindy when these two come up. I figured I would never do Mary if I did not at least try.

Good job Wade W. That is 2 rounds better than I have ever done on Cindy.

"Cindy"

15 rounds
3 rounds improvement from last

Modified MARY.
I remembered it wrong and did 7 full rounds plus 5 handstand pushups and 10 pushups in the 20 minutes. The 15 pullups on each round were my sticking point; I had to do sets of two, and after round 5, jumping pullups.

Cindy--

Steve: 19 rounds in 20min, did full 20th round after the bell.
Leanne: 18 rounds, modified/assisted pullups.

after morining surf session and a snack
Mary--6 rounds + 5 HSPU and 10 pistols
1 round less than last time. HSPU's assisted by smith machine. pull-ups mixed between real and jumping.

10 rounds in 14 mins at home. subbed bw rows hanging under kitchen table for pullups.

Darlene: Chelsea for 24 rounds

Went for the threesome:

Cindy- 25 Rounds (four over PR).

Rested 15mins.

Mary- 8 Rounds (one under PR).

Wasted.

-D.

1st Cindy - 20 rounds

got 16 this time beat my last by 5 the squats wear me down

Did this 6/4/05; just now posting rounds...

17 rounds.

Pullups assisted after 1st 5 rds. Pushups on an incline after 13 rds. Squats as RX'd.

Also:

C.J. - 14 rds; Chas - 12 rds.

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
19 complete + 5 Pull-ups (up from 19 on 5/17/05)
1st=0:41(prev. 0:43)
last=0:57(prev. 1:00)
slowest=1:10(prev. 1:13)

Cindy

10 rounds

"Mary" - 16 rounds
I actually did this the next day, but I am posting it today for future comparison. I almost doubled my previous score.

16 rounds in 19:35 seconds (my brother was using the pullup bar the last 25 seconds). Pulled a nice chunk of a callous off my left hand on last round of pullups.

I wrote that wrong; it was:

"Cindy" - 16 Rounds

Mary (first time trying it)
8 rounds
Need to go a little deeper with hspu's, but was happy with 1leg squats. pu's all good. Finishing this one definitely feels different than Cindy. Not sure how to describe the difference, though...

Modified Cindy - no pullup bar at my hotel. Sub'd 10 situps instead.

20 rounds completed. Had extra minute or so but abs were mega-fried.

13 complete rounds. compares to 11 rounds+5 pulls on 4/26/05 and 10rounds+5 pulls on 3/15/05. 10 min elliptical warm up 13/13.

first time with "mary":
8 full rounds
+ 5 HSPU + 10 pistols + 2 pullups
full ROM on everything. the pistols took a long time.

OK, so this was a warm up for the MMA challenge (10 cleans, 15 pu's for 5 rounds) and I subbed sit ups for the push ups.
Still, I got 16 rounds. Improvement of 4 rounds over 20 minutes. Could it have been that much easier? Guess so.

21 full rounds plus 5 pullups, didnt feel it today.

Cindy

15 rounds a PR by 2 rounds

Today I paced myself and rested a few times for 20 - 30 seconds and still beat my old mark.

run 2 miles

Cindy: 14 rounds + 2 pull-ups

Progress: 4 rounds better than last time and pull-ups were strong and fast (first time I've ever been able to say that). Had a good kip going. This time it was the squats that slowed me down.

Went home and practiced on the parallettes: tuck sit, L-sit, tuck planche; followed by handstands and frog stands on the floor.

Then took a shower.

assisted hspu for both
tim 6 rounds plus to 8 chins! love it
big kev 6 rounds plus 4 one-leggs!

Playing catch up.

Last time did 12, this time did 15! Wrote down on paper numbers 1-14 then crossed them out each time a round was completed. 14 came along and knew i could squezze in one more set! Very pleased. Must look at the kipping video, not getting it. Then did 7 June's workout.

"Mary"

10 rounds, yay! Actually, 10 rounds + 5 HSPU + 10 pistols + 2 pullups.

Got 9 rounds the 1st time, then 9 1/2 rounds 2nd time; finally broke into double figures.

She's a great girl, Mary...

19 RDS
PLUS
HANDSTAND PUSHUPS 20-15-8-3

Cindy 20.8

Cindy

A paltry 14 rounds - 7 less than last time. That's what happens when you take three weeks off - ugh! Ah well, still a lot better than where I started from - two steps forward, one step back....

(*posting now for future personal records)

Cindy: 22 1/2 rnds

Cindy: 17 rds.

"Cindy" - 12 rounds

Had to stop at 18:40 as I was quickly preparing for a visit from Pukie...barely kept 'em away. Jumping pullups and girl pushups.

Cindy
17 rounds + 5 pullups + 7 pushups

first 10 rounds in 10 minutes then lost Chelsea pace