Hoo-yah water polo!

Conner Martin is my hero!!!! Seriously, if my son grows up to have his intensity and drive I'll be the luckiest dad around.

Awesome work!!

Matt G.

Hooyah Burpees!

I am horrible at pull ups. Anyone know of a good way to improve?

is it just me or do those dowels seem to be a little too short for overhead work? my snatch/overhead squat grip is much wider than those dowels would allow...then again im 6'2"...

Dave,

Do pull-ups.

Amen Brendan. It's not relativity.

I can understand where Dave is coming from. I've been doing Crossfit since Feb. and, although I haven't given the pullups a one time max rep attempt, I haven't felt like they've gotten any stronger - even after all the pullups we've done. A buddy of mine showed me the other day a little routine he does for pullups.

Start with grip away, hands together over your head and do three.
Rest for about ten seconds.
Grip away, hands about shoulder width, three
Rest 10secs
Grip away, hands about two feet wide, three
Rest
Grip away, hands about as far as you can get them, three
Repeat with grip towards you.

I haven't had a lot of time to work with this so I don't really know how it will work, but I'm going to give it a shot - try to incorporate it into the WOD.

Also, there's always the weighted pullup

I'm gonna put on my weight vest and kick Cindy's butt. Hey right, she's gonna go to jail for domestic violence. AGAIN!

there is a LOT of pullup ideas on the community boards. Do a search for millions of ideas on increasing pullups.

Dave,
One other thing about pullups (but first the newbie disclaimer).
When the USMC went from kipping pullups to dead hang, a lot of people's numbers went WAY down. Kipping is a good intermediate technique to help you get over the bar, but I would say the goal ought to be to do dead hangs for improving your strength. On timed events - sure, kip for speed. But during the WOD, if at all possible, try to do dead hangs. I think you'll see some improvement then.

I dream of Cindy...

I did it for you:

http://www.crossfit.com/cgi-bin/discus/search.cgi

http://www.crossfit.com/discus/messages/21/2768.html

there are a ton more.

Connor,

If you keep up the work ethic and tenacity you have at such a prime age, I predict you are going to be an absolute freak one day. Looking at the video, you were the only one who was getting set into the pushup position and cranking one out that would pass a PFT. Outstanding work young man. Keep it up.

Looking forward to starting the weekend with a date with Cindy.

I think the best way to imporve pull ups is just to do more.

These also help
-weighted pullups-failure
-assisted pullups-failure (15 reps or more)
-towel pullups-failure

challenge yourself...everyday just add 1 more rep

NBFD

UW WP: Aloooooooooha!

Cindy tomorrow? Did the chipper today, so Cindy sounds like the coup d'etat.

Connor Martin comes from good genes. They should have more.

How to improve pull ups? Well, I know this guy named B. . .

Hi, I'm new and have read the "foundations" documents, but still had a few questions for the crossfit post manager.
1) 20 minutes a day of working out? Is this considered a complete workout for the whole day?
2) If it is considered complete, what are the advantages/disadvantages of continuing to work out after completing the WOD? I train in boxing, brazilian jiu-jitsu, and muay thai. Should I keep the rest of my workout mild?
3) After each listed workout, you exhort us to post our times, but no-one ever does. Am I misunderstanding the instructions?

Sorry, but I gotta laugh at that UHM picture. Not because of the dowels, I would poke fun first because I would be thinking that they actually might be doing or might start doing WODs. Secondly, there are a lack of overhead squats or work as well as the year round discipline in some of the athletic teams over here to bring hard in conditioning, practice, game time, and in class. Ever wondered how a FB team with a piss poor record can even think they deserve a bowl bid? Okay enough negativity.

The water polo team is cool though, never thought to see a pic of them on here. (I understand that CF is adaptable to water sports, no worries). Cool.

Wanted to do Mary 'cuz my hspu's are weak, but not very good facilities for doing them - even just a blank wall. (No kidding, welcome to Afghanistan.)
Did Cindy instead.
16 Rds - 20:01. First 8 rds, strict, dead hang pullups. Second 8, kipping. All other exercises, form over time.

Cheehoo!

Just to compare those quality Burpees with my own crappy Squats thrust jumps in a complex I did today.
15 12 9 reps for time
2x 1.5pd KB C&J
Burpees
http://www.zippyvideos.com/4776079352282456/cj_burpees/
The real deal will be a 21 15 9 for time but had to ease into it.
Cindy tomorrow.

Cindy - 31 rounds + 1 pullup. Kipping pullups, pushups with full arm extension and chest hitting a baseball, squats to full hip extension and butt to 11" block. Pushups and squats were definitely feeling the effects. This was a max effort; no breaks anywhere and I don't have a clue how I could get a 32nd round at my current fitness level.

20# clubbell swipes: 5X7
20# clubbell two handed swipes: 3X5/5
1 minute of 5# clubbell drumming

Did Cindy 2 days ago due to lack of equipment for the prescribed WOD - 23 rounds even.

Did Angie today as rxed, 18:43. Nothing to write home about compared to other times I've seen on here, but a 2 minute improvement over last time doing Angie.

Dear Dave W:
One thing the army has always done in the past was to have a pullup bar outside the mess hall and required guys to do 3-6 pullups before eating.

I know you may not have access to a pullup bar all day, but if you even set up one in your doorjam at home and do 3-4 sets of 3-5 pulups - when you get up, when you get home from work, after dinner, and before bed. The sheer repetition conditions not only the muscles but sort of gets your nervous system used to doing them. At least that's how it's been explained to me. Hope this helps!

8 1/2 rds of Mary.
I was just starting the pullups of my ninth rd. when the timer went off.

Already posted my times, but wanted to check something, then saw Kelly's post.
I just had to post to say Kelly M., that is just amazing. Absolutely mind-boggling. I hope I don't run into you in a dark alley. (Just kidding.) 31 f'in rounds!?! Man, do I have a LONG way to go for that level of fitness.

Watching the video I'm staggered that Annie got 28 burpees and then threw out a Russian at the end...

I did this one a few days ago. Cindy - 12 rounds. Disappointing. Down from 15 rounds last time.

I got slightly distracted midway through when I realised that women's Olympic Weightlifting was on Eurosport (Yes, I did this WOD in my living room). I kept pausing between sets to watch women smaller than me lifting my deadlift 1RM above their heads. Humbling stuff.

Taken off???

1st attempt
11 rounds
Had to do negative pullups rounds 4-11 ;-(

Good morning from ice-cold Troy, MI. Where the local Powerhouse Gym has just been Crossfitized...

Cindy (no vest today, it's at home)...29 full rounds plus 5 pullups, 10 pushups and 7 squats. Pullups were no-kip of various flavors.

Will do Mary (and a 5K) when I get home tonight.

Kelly,

Go back to Mary, you're making us look bad :)

I did CINDY! 5 minute hill walk, 3x minor CFWU, 3x Burgener warm-up instead of squats, pus, dips
1st time:
16 full rounds, 3 PUs
1 complete round of laying on the floor gasping and holding back last night's takeout
CrossFit is amazing. Crossfit is awful. I love CrossFit, I hate it.

Paul:
24 rounds

Sosa:
21 rounds

Vince:
19 rounds w/ 20lbs weight vest

-CF Japan-

1st date with Mary after a long, passionate love affair with Cindy.

11 rounds at 19:59. I slacked off, and rested for the extra second.

kelly... thats amazing, your insane.

Doug,
In regards to your questions. Manyof us treat crossfit as a base workout. While it can act as a stand alone program if you follow it to the letter, many people also have other pursuits. On days that weightlifting/o-lifting/
gymmnastics/sports/martialarts overlap with crossfit it can be wise to do them seperated by a period of time. Also while it may look easy, you will find that you expend more effort in 20m of crossfit than you would in an hour of exercise.
I personally train far too much, and so often do more than the WOD.

As to not posting times... I have no idea what you are talking about. If you check past the first 20 or so posts every day you will start to see numbers. These numbers will often terrify you (Fran in under 3 minutes...).

Also if you have other questions check the message board.

17 rounds as rx'ed PR! last time was 16 rounds and the time before that was 11.

woohoo!!

wow 31 rounds...that is nuts way to go Kelly!

"Cindy"...22 & 5 5 PU Im going to have to quit posting after "you know who " 33 wow from the frozen tundras so early in the am!

You can not rape the willing... but then Mary came close... 11 sets plus 5 handstand pushups 10 pistols 10 pullups.

So very close to twelve... but pullups were killing me. So my question is... does anyone else find the rest of Mary really easy, and then gets killed by a set of 15 pullups by the 5th round?

"Cindy"- 24 rds. last Cindy - 21 rds.

thanks,
Josh

16 (+5+7) - New PR by over one round. Wasn't expecting that.

21 rounds
167 lbs bwt

Rolled my own today, no offense, I hope, to Cindy or Mary.

I'm trying to build a decent 5K, so I am mixing some running into the WODs.

30 mins:
400m (fast, for me, anyway)
10 Sumo DL High Pulls (70#)
15 Push Ups

Got in 6 rounds.

Cindy: 18rounds + 5pullups,10pushups,8 squats

(last time 18rounds + 4pullups)

"Mary"
11 rounds + HSPU's + 7 OLS's

Dave,

Believe me when I started Xfit I couldn't do pull ups or much of anything else. When my Ruthless Coach told me about 4 months I'd be doing them by November I didn't believe him.
Now, although I'm still doing them on the graviton machine, doing 150 reps as many days of the week as possible have helped me improve and use less resistance from the machine. I just tried getting started on kipping pull-ups this week...not easy either. Key to pull-ups, as Dino told me, is to be able to lift your body weight. The rest on how, and how many you do is up to you. I know that to become a strong crossfitter it takes time, and it all depends on how much time and commitment you add to the daily WOD. Whatever you do, don't quit.

Crossfit Virginia
Team Ruthless
www.teamruthless.com

Crossfit Virginia
Team Ruthless

Cindy as rx'd tolal of 18 rounds

Not ready for Mary yet...but looking forward to getting started on those darn HSPU soon, ha ha ha but I'll probably need Dino, Ashley and Jeff there for support...definitely scared/paranoid of getting hurt

Completed 12 cycles plus 3 squats.

RE Pullups: The fact that CF is pullup/BW-Centric is a huge plus. I have never been so motivated to LOSE WT., while maintaining, if not increaseing strength... my thinking at this point: I can do a greater number of pullups if I lose my uneaded toneage (about 20# for me) and I maintanin or maybe, just maybe increase strength...

The beauty is the same holds true for HSPU, Tabata type squats, pushups, rope climb, L pullups....

A huge challange... but who here doesn't LOVE such challanges!

Best,

Joe H

Sean G.

I understand why you don't like kipping pullups, however you would probably get a better overall workout stimulus from cindy if you do kipping pullups the whole time and then do weighted pullups and L-pullups after the workout if you feel like you need more strict pullup work. I used to do Cindy with strict pullups, and I would get sort of out of breath by the end, but when I switched to kipping it turned into the metabolic workout from hell, even though I had improved in my conditioning since the last time I had done it without kipping. Good work.

as rx'd 23 rounds plus 5 pullups, 10 pushups 12, squats!

Great job katie jo

13 rounds but stopped at 14:10
Felt a bit of an arrhythmia so felt it prudent to stop and will take tomorrow off as well.
Good thing is I felt strong.
Last time I did this my legs were burning after 6 rounds. This time I felt I could have gone further.

JeffT,

You are killing us with the Ruthless Workouts! Didn't think you had an evil mind. I love it all, but can't wait to have a REST WEEKEND!!!

CrossFit Virginia

In response to Dave W. on increasing pull-ups....

My theory on pull-ups is that you have to train past the number you are trying to achieve & vary your workouts. For example, if you can only do 10 pull-ups but have a goal of 15, then you need to train to around 20 pull-ups. It's like running....to be good at 3 miles you need to stretch out a few runs to 4-5 miles. So get on the bar, do as many as you can, then have a buddy grab your feet & assist you for another 5-10 pull-ups past what you can do on your own.

My max hovers around the low 40's right now. However at my peak (50+ pull-ups) I did 2 pull-up workouts per week. The 1st workout was 5 sets of max effort plus 10-15 forced reps. Then I would do the concept 2 rower for 30 minutes. A few days later I would strap weight around my waist, usually 40-50lbs(but use whatever you want), then do a max effort set, hop off the bar, drop the weights, hop back up with no rest and do another max effort set plus 10-15 forced reps. I would do 5 sets of that followed by 30 minutes of rowing.

If you don't want to go that crazy, then I would just hit the concept 2 rower a few times a week. I think that machine helped my pull-ups more than anything else. I had peaked at 38 pull-ups for over a year before someone introduced me to that machine. My pull-ups increased by 12 after a few months. Okay, this post is long enough.....good luck!

Annie... YOU ROCK!!

First Cindy. 11 rounds. I thought it was fairly good until I read the other posts. Sigh. More next time.

Last time almost 14 rounds of Cindy. This time only 10 rounds.

I did Mary....I dont think my back and legs could handle the other young lady!!!

I did 30 rounds. I know i lost count twice so i went with the lower number to be safe.

Did pullups on rings

Avg HR 159
High in the high 160's

Forgot . . . Cindy this time.

33 rounds, Kelly. My hat's off to you.
First date with Cindy 15 for me I had about 10 seconds left, but I couldn't catch my breath to get up on the pullup bar again.

As RXed.

25 rounds + 5 pull-ups + 8 push-ups.

Previous PR was 22 + 18 seconds left.

Not displeased, but think i might have been able to do a bit better; Pukie was not too close, so i know i had more in me. Want to aim for at least 27 rounds next time Cindy pops by for a visit.

Way to get some, Kelly!

cfwux2 also did tabata double unders
9-12-10-8-7-7-8-10=71

WOD "MARY"
did 9 rds in
19.53.44
hspu's getting deeper handstand practice has helped a bunch
1 legged squats 1/2 rom

cindy as rxd 22 rounds even-bw 173, cheers cindy

Cindy--1st time.

11 round (+5, +10)--last two rounds of pullups were static. Squats were limiting factor.

25 rounds of Cindy plus two pullups. This is one of my favorites.

BW 175lbs
Was in the woods for the last 5 days, so I missed my two favorite girls….”Linda” & “Fran”
Had to double up.

“Linda”
Deadlift 275lbs
Bench 175lbs
Clean 135lbs
18:34

30 min rest

“Fran”
As RX’d
11:22

That was a nasty threesome!!

24 rds. second Cindy workout. Last 21.

cfwu x2

WOD: 10 minute Cindy bc im pressed for time and i want to go for a run later. that said i got 11+3/0/0 rounds. squats were OHSs w/ a broomstick. cement and pullup bars are cold when its in the 30s...i wore gloves. run and handstands later.

31+ rounds is just incomprehensible to me...way to go, Kelly!

Long time since last post...

Mobilizing for the War on Terror for the fifth time...Hoo Ya!

10 rounds. Threw in 10 sit ups each round.

-Dennis

mbfowlerbjj,

WOW. 30 rounds of MARY and pullups on rings. WOW

23 rounds & 5 pullups in 19:57
last time 21 rounds
first time 17 rounds
Squats are still my weak point. Did fingertip pushups and switched grip on pullups no kips.
Longest set 1:02 shortest 37 secs

22 rounds of Cindy in 19:55

"Cindy"

14 rounds.
Underhand kipping pullups.
58 seconds left at end of last round.

For anyone who has a vested intrest in outdoors pursuits; climbers, hikers, skiiers, freakin idiots of any flavor- try this sub: 'Cindy with balls'
5 P/U- regular or ring (I go with the rings to keep elbow tendonitus at bay)
10 Pushups- Feet on an ab ball (65cm cissil or similar) hands on basketballs,volleyballs or similar
15 Squats- (you'll want to work up to this & don't blame me for your breaking your fool neck) standing free on the cissil ball.
today's score: 21rds, +5 p/u, +10 pushups

correction, anyone BUT Kelly Moore try this, I'd like to not get spanked in my own front yard just yet...
31?! Holy S#*%!, your my hero.

17 + 5,10, & 10 squats
PR by 3+ happy with that... pushups are my weakness... will be working on them.

Good job Katie... I really wanted that 18 to keep up with you. You'll get that 19 and more next time.

Cindy

15 rnds + 2 Pull-ups. PR but wrenched my neck pretty good.

Double WOD day! Doing the chipper later this afternoon.

This was my first try with Cindy.
14 rounds.
I was just about to start doing round 15 when the timer went off. I have been doing this for almost 2 1/2 and haven't skipped a day. It's been kicking my butt, but I like the challenge.

first cindy: 18 rounds and a puddle of sweat

as rx'ed

20 rounds+2 pull ups(PR)

Did 16 last time.

Kelly, will you marry me? Of course, we'd have to do the WOD separately. I'm not totally devoid of ego :)

Oh yeah, the above post is in reference to Cindy.

Cindy, 24 sets.
Paced myself and worked on form full arm extension on pull ups, below parallel squats. Previous best was 27, but today was harder with specific form.

Cindy for the first time: Barely made 12 rounds. Definately room for improvement, but still fun. Big ups for the mental push from my partner.

5 rounds of:

135 power clean x 10
15 pushups.

9:45

worst time ever

misery

10 Rounds + 5 HSPU + 10 one legged squats

One legged squats were assisted.

Ray

Cindy - 22 rounds

8 rounds of Mary, my first time at her too.

I mainted good form, which was what i was after!! throughout the workout. A2A, no kips and nose to ground.

time 20mins on the dot
times finished 18.

First time ever trying her

Subbed the following for Wod from Wendesday with a 400 Hurdler.
11/17/05
Chipper
Sled Pull 20m x20 reps 10%BWT
Box Jumps 26inchx35
Straddle Liftsx35
Lunge Walk x35 each leg
Wall Ballx35
Cleansx35 x 95lbs.
26:10

Try it and you will have a huge Neroendocrine response. The lactate will be swimming in your blood. When she was done she could hardly hold a pen to write her time. Lactate system will get you to places unknown.

Cindy x 22
plus 5 extra pull-ups and 5 push ups in 20:00

9 rounds last time, 10 rounds and 5 pullups this time. Pushups weak this morning.

First time with Cindy - 9 rounds. Struggled with the pull ups.

Cindy

20 rounds with 4lb weight vest

24 rds plus 5 pull ups, down from 26

Chest to bar for pull ups
Chest to 1.5" target for push ups
Ass to 15 inch can for squats

If you do not currently do this I highly reccomend it. Because I get fatigued and I concious or unconciosly shorten my rom towards the end of a wod I made sure to give myself touch targets today(chest on the bar, chest to 1.5"target on floor, ass to can). It is surprising the difference this made on the effort.

Something to think about.

31 is awesome!!

WOD

23 rds
5 off of PB

Lav (let go of the 80's)
first Cindy
13 rds

Kelly - awesome!!!

41 yo male 185 lbs.
Cindy
15 rounds new PR
last was 14, time before 11

First time player.

Cindy 16 rounds in 15:45, then tore skin off of both hands so ended up stopping at that point. My hands need to get conditioned to this high rep pullups again.

I was a little behind and did Fran yesterday ... then Cindy today .. m#!f#* ...

14 rounds ... mostly jumping pull-ups

Kelly ... wow!!

First time player.

Cindy 16 rounds in 15:45, then tore skin off of both hands so ended up stopping at that point. My hands need to get conditioned to this high rep pullups again.

O Course this morning followed by snatch work. Thanks again Steve.

25 rounds of Cindy. 1 round PR.

Good to see you posting again TimKl.

18 rds of Cindy, up from 14 the last time. This stuff really works! Thanks for putting this site together for us.

In Waterford for the week so had no place to do Pullups so did our modified Cindy of 10 pushups, 15 situps, 20 squats for 20 min

Talissa: 15 rounds plus 10 pushups, 15 situps and 8 squats

Thayer: 10 rounds plus 10 push ups

Cindy: 21

cindy: 22 rounds

Crossfit Cisco SJ - Cindy

Brand - 13 (ties PR)
Julian - 16, blows past old PR of 13!
Nice work!!!

Jonathan - dealing with upper back injury, did 1/2 Cindy (1 round every 2 min, with strict form, total of 10 rounds)

JK

Cindy: 15 + 5 pullups. First time on this girl. I turn 48 tomorrow and have been trying to incorporate CrossFit in my workouts over the passed 3 months. The efficiency of these workouts is superlative.

11 +5 pulls

paced myself too much

Dave,

If you can only do one pull-up, alternate a pull-up with a set amount of time (doesn't matter how much, just be consistent). Then try lowering that amount of time. When that gets too easy try alternating a set of two pull-ups with a set amount of time. Then decrease the time. And so forth...you get the picture. You can stay on this plan forever by increasing sets and/or lowering rest times, OR... try a pyramid method for increasing pullups. Do 1 pullup then rest, 2 then rest, etc. Always try to lower the rest times and/or increase the # of pullups (3,4,5, or try a "sum of" plan 1,2,3,6, or cut the rest times in half, etc). Or you can go back down when you get tired (3,2,1). Be creative but try these pull-up/rest interval plans. Mix in negatives, reverse rows (use a smith machine) and jumping pullups. I've seen these interval plans work for most other exercises (pushups, burpees, situps, etc). It's just a matter of slowly increasing strength endurance/pain tolerance. Good luck!

Myself + Cindy 18 rounds and 5pu, 10 push and 14 squats, new PR up more than 2 rounds.

Jim, my 8 yo did 16 rounds.

Jeremy

cindy 26 plus pull ups, push ups and 7 squats

p.r by over 2 rounds

"Cindy" 20 rds

Didn;t have anything in me today so decided to walk through Cindy at an easy pace. Then, for first time in one year doing CF, got a cramp and had to rest for a bit. 18 rounds.

18 rounds (PR by 3 rounds)

First day back after being sick and having LASIK surgery. All pull-ups were kipping, push-ups on toes, squats were to parallel. Feels awesome to be back!

Alan

Cindy
30 full rounds, full ext squats
plus 5 pull ups, 10 push ups, 2 squats

Yeah, baby!

Cindy
19 rounds + pull ups, push ups, 4 squats

OLAD Military Press
6 sets of 3
150 lbs

"Cindy"
18 rds
Down 1 full round from the last time I did these back in June.

I also had the good fortune of working out with a STRONG and beautiful female firefighter today.
Her very first WOD ever and she pulled off 18 rds.
This woman puts a quick end to the debate over whether or not women belong in the fire service.

Steveo

First time with Cindy, 12 rounds plus 5 pull ups.

My workout today was highly motivated by Kelly's score. Her numbers usually become my benchmark goals although she is a woman and I am a mere little boy. Way to put out some inspiring numbers.

Cindy: 29 rounds at 19:52 (PR by 5 rounds)

Crossfit for Life!

First Cindy
11 plus pull ups and 4 push ups
Negs on pull ups

11 rounds of...Caitlin
I wanted a compromise of sort between the two workouts, here's what I did:

Rounds of...
3 HSPUs
5 Pull-ups
7 Dips
15 Squats

16 rounds + 4 Pull-ups

77.6, 10.6 b/f.

- 21 + 5 + 10 + 2. PR.

- 50 ghd sit ups and hand stand practice.

21 rounds of Cindy

17 rounds as Rx'd. PR, 3 & 2/3 better than last time, and no assisted pull-ups.

WAR DAMN EAGLE!

Cindy -- 14 sets with assisted pullups

First real Cindy

17 rounds-

13 rounds of cindy and only cheated on a few pullups (jumped)
last time 7 real rounds and 4 cheating rounds

So I see this as an improvement of 6 rounds

I have to second matt

WAR DAMN EAGLE!!

Cindy: 19 rounds + 5/10/10
Squats seem to be my weak point.
Chris

Did Fran, posted time there. Leanne did numerous carries, drags with the big kettlebell, and drags + carries out in the yard. New BFS harness beats an old climbing harness.

I only had 15 minutes during my break. I chose Mary, twas fun!

I started out doing the handstand pushups with one foot on a dip bar, the other overhead. After the third set, I did them freestanding on the floor, mostly as eccentrics. This increased my time a bit, but it was worth it, as the balance aspect adds a TON to the difficulty!

15:00-6 rounds total

Team Ruthless CF Va

Cindy with 20 lb. vest

25 rounds + 5 pull ups

10 rounds even
40yr old male
first time with cindy
pull ups need work
Is it possible to do 30+ rounds? I am in awe
I was hoping to do at least 10

Some of these scores are unbelievable
My watch must be messed up

Group Moffett completed 15 rounds of "Cindy".

14 rounds plus 5 pullups and 3 pushups

In the moment I usually feel like I'm just about completely tapped out, but when I reflect on my workout, I always seem to feel that I could have pushed myself harder...these workouts are more about heart than they are ability. I think I need to dig a little deeper, have a little more mental strength...tomorrow

Vanessa- 19 rounds as Rxd

apologize!! Partner read me wrong one!!.. I did Cindy!!

Cindy as Rx'd

Pullups were dead hang until rnd 6, then kipping
Pushups were shoulders below elbows
Squats were to below parallel

12rnds+pulls+pushs+2squats

up from 9+pulls+a few pushes last time

20 rounds of Cindy for a PR.

Did 5,500m C2 @ 6:00 AM, then did Cindy at Lunch. Subbed Dips for PU's...I've been feeling dip deprived.

12 full sets + 1 PU.

Wow...I thought I did OK, but I'm blown away to see these scores!! Soon I will be up there in the stratosphere with the rest of y'all. I did Cindy for 8 rounds-I stopped at 18:45 cause I didn't think the Y would appreciate my lunch on their floor. Feelin good.

water polo in the am
cfwu X 3
Mary - 10 rounds
no improvement since 10Aug05, actually slightly slower. Mary is definitely one of my top 3 most dreaded workouts.

mary-14 rounds. Stopped a little under 20 minutes, felt tired, almost lost dinner.

Mistyped, Cindy for 14 rounds. I wish I could do that many rounds for mary.

Cindy - 14 rounds. Pullups were dead-hang.

cfwux3 minus the Cindy exercises.
Cindy x 17 plus 3 pull ups. I learned to work out in the military where the dead hang pull up was the only pull up. This kipping though, I like it. It feels so bad yet so very good.

I did 16 rounds of cindy in 15:09. I had to stop when my nose started bleeding from the lack of humidity in the winter

Cindy - 18 rounds. First try with this one, can't wait to see her again.

My first time doing the WOD, didn't think it was going to be that hard. Then I tried Cindy and only got 12 rounds of strict full pullups, push ups, and squats below parallel. Guess I wasn't in as good of shape as I thought!

Cindy 14+5

Same as yesterday; training today and ran 7k in am and 1hr soccer in pm. Will try and do this WOD tomorrow.

WOD-18 rounds with a 20lb vest on.
I started out hot but Cindy ended up catching up with me around round 8. After round 8, I started kipping to get up on my pullups and everything else seemed to take me a little longer to do. Adding weight was good, I need to get used to it, but that doesn't mean I have to like it.

crossfit tikrit:
mfbunch (from baghdad): "cindy": 19 rounds + 5/8
worked up a decent sweat on that one

11 sets pullups, (1-6 as rx'ed, 7-11 broken 3/2, all pullups dead hang.)
11 sets pushups as rx'ed
11 sets sqts as rx'ed
da' bell.
THANKS CF.

13 rounds + 5 pullups of Cindy

Did some jumping pullups, otherwise as RX'd

X-tra rest day for me

Cindy- 28 rounds in 20:05.
Afterwards tried a couple of rounds in my 20 lb vest- ugh. Maybe next time.

cindy 13 rounds + 5 pull ups and 10 push ups vs
16 rds + 4 pull ups on 8/10/05 vs
15 on 7/15/05
13 on 6/6/05
11 + 5 pull ups on 4/26/05
10 + 5 pull ups on 3/15/05

not bad for hernia recovery. pull up ability seemed to suffer most from lay off. 10 min elliptical warm up 13/13.

"Mindy"

12 rounds of alternating "Cindy" and "Mary".

8 rounds of Cindy on assist. pull up machine-lowering resistance and getting stronger.

19 rounds. pushups were weak (probably because I tabata'ed them ealier).

187#, 20 y/o male

Had to do an abbreviated version, 15 minutes...

16 rounds.

I did cindy as proscribed:

35 rounds

Only 6 Mary's. I feel weak as hell.

I can't even come close to HSPU, so I went with Cindy. She hurt me enough.

11 rds + 5 pullups
Really concentrated on form, went all the way down on pullups, but did kip as well.

12 rounds + 5 pullups, 7 push-ups

Oh yeah-did Cindy...

Cindy

10 rounds - Legs are the weekest link.

This is my very first WOD ever. I dicovered crossfit about 10 days ago and I was overwelmed with the amount of information given on this site as well the links. My workout usually consists of the normal splits you find in bodybuilding magazines. About 5 months ago, out of a combination of stress for my job and boredom from these workouts, I completely stopped excercising altogether. I am currently deployed in Iraq and have gained 30 pounds during the deployment. I just happened to see crossfits website in an issue of men's journal and decided to check it out. I can't explain what I have felt scrolling through the countless information. I feel that I have had a whole new fitness world opened before my eyes. Enough with the touchy feely stuff. Here is my first post ever.

Cindy 12 times.
I did 20 squats instead of 15 per round but I still feel like a punk. Also, I'm 30lbs heavier than my last pullup. Can't do them; supped for pulldowns half stack (no clue how much weight).

Needless to say, I'm walking funny this beautiful desert morning but I can't wait for the next WOD.

P.S. Love seeing a female kick ass is that video. That motivates me even more.
P.S.S. I can't wait to get home to see my new daughter and get the wifey next to me swinging kettlebells.

CFWU x3(-pull-ups +flutter kicks)
WOD 22rds 5pull-ups, 10 push-ups

Almost exactly the same score as last time. I definatley think I could of pushed my self to get a couple more... I didn't even puke. I did get light headed though. All sets were unbroken. Didn't start kipping till the 11th rd.

Stage,C. How did that go w/the vest?

Should of taken that day of rest off yesterday...

I had to choose Cindy!

27 complete rounds
Plus 5 pullups 10 pushups and 11 squats

My first time with Cindy and I felt like throwing-up a little in my mouth after I was done. . .

posted on 16/11/05 also (the day it should of been done)

31:07 (with subs)

1200m run (sub for bike)
35 box jumps
35 GHD situp
45 pullups (subbed for 3 ascent rope climb)
35 30# db swing (subbed for slam ball)
60 70# barbell lunges (30 each leg) (for 120 ft lunge)
35 70# barbell hang squat clean
105 bar dips

I enjoyed this one a lot

Baz

Cindy
22 Rds
5 Chins 5 Pushups

CrossFit Tikrit

W/U: approximately 1 mile jog to GYM. Forgot about running back after workout!

WOD: "CINDY"
17 complete sets...SMOKER!! Started 18th and time expired on squats!

Cool Down: Jogged approximately 1 mile back..nearly passed out on bed from exhaustion!

Cindy, push-ups done on rings

14 rounds + 5 pull-ups + 7 push-ups.

Amazing burpee video. I can run marathons, but I gas after 15 burpees.

5 mile warm-up run
Cindy 33 rounds

19 rounds + 5 pulls + 10 pushes + 5 squats

Mary
10-2/3 rounds
My weak excercises are pull ups and HSPU's - so I took Mary.

cindy

14 rds + 1 pu
all pu's jumping, pushups on toes. squats were hardest. next time hope to have some kipping pu's. getting closer...still can't string any together though.

12 rounds, full ROM on all. I am trying to keep the quality of the reps consistently high. I am fighting the temptation to increase the rounds and/or decrease the time at the expense of quality.

cindy
13 rounds

5 pullups, 10 pushups, squats with 40lb dumbells(completed 5 sets then dropped weight and did just bodyweight) for 10 sets in 20 mins. Weak workout on my behalf. Bj got 20 sets w/ 35lb plate. Oh ya and my heart was pushing about 182 bpm, ya thats good for heart attack famil.

cindy = 13

11 rounds

Pushups - knees
Pullups - assisted, but getting stronger (I can jump up and hold for a few seconds).
Squats ok

cindy = 15
Got doubled up by Kelly Moore. Kelly, move on. You're not wanted in this WOD.
Pushups are the stopper.

And I thought that Cindy was a cruel mistress...

Mary: 8 sets

as rx'd 19 plus 5 pu's. finally got the kips down.

Cindy - 14 rounds plus 3 pullups (up from 13+ 5/7). Met my breakfast again...

14 rounds + 3 pullups new PR..

rounds...
min time: 0:48
max time: 1:54
avg time: 1:24

cindy
20 rounds even

cindy
25 plus 5 pu's

wu=run 1 mile 8:28, cfwuX1 5 pu's

Went hard to make last 3 sets, could go harder next time.

051119
Did Cindy today

13 rounds-A plus 4 from my last outing with this lovely lady

My God, you guys are animals!!! Very impressive numbers. I'm almost embarassed to post my measly 13 rounds of Cindy, (kipping pull ups, nose almost to floor push ups and atoa squats.
Oh yeah, and I had a huge dinner about an hour before which was completely ill advised.
Male 44 bw 185
This was my first "Cindy", hope to improve next time around.

1/2 mile treamill run on 1.5 incline then :

Cindy 14 rounds

Cindy: 16 rounds.

Push-ups are my weak link.

Cindy:19 rounds

Completed this as 2nd WOD, a few hours after Grace. Subbed 5 ring rows, 10 ring pushups, 15 squats. BW 236

11 full rounds in 20 min.

First attempt with the ring subs. Did rows so I could leave rings at same height. Pushups done with feet on chair(parallel to ground at bottom of pushup). PR is 12+ with normal pullups, pushups, squats. Usually the pulls slow me down, today it was the ring pushups.

11 rounds even...same as last time...still too much sucking wind in between rotations

Last time... 10 rounds. This time...
12 + 5 pullups + 10 pushups. Nice improvement!

Did Cindy. Still suffering a post-Linda sore and stiff back. Second time at Cindy - last time 20, this time 25. Improvement mostly down to more confidence to just keep going without taking short breaks between rounds. Last time, started each round on the minute, this time just kept going. Time to try the much more vicious twin Mary.

Mary, 10 rounds+ 5/10/1

17 rounds

forgot to mention it was Cindy and 3 rounds better than last time.
I day behind as well so didn't have enough in the tank to attempt Grace right after so added
C&J
4X2 with 95lbs
2X2 with 115lbs
1X1(f) 125lbs

12 rounds of cindy

Ran 6 miles in 60 min. Didn't get to cindy.

Cindy as RX'd
22 rounds in 20:08
5 round improvement and went slower concentrating on technique..

Gotta love it!

New to crossfit been messing around with it for about 4 weeks. Where has this ben my whole life.
In 4 weeks I feel lighter, faster, stronger and less joint pain. Anyway my first date with Cindy
27 rounds with dead hang pull ups for the first 12 rounds and assisted for the rest. Saw pukie lurking around but didn't meet him

I know this is late by a few days, and by australian standards (12:55am when i started Cindy) it is late at night, early in morning, but i couldnt sleep.

I only just started and got out 12 sets of Cindy in 20 minutes. I am 18 and today is my first day. I did jumping pull ups because i cant do proper pull ups at all.

Mary

6 complete rounds.

Mary

6 complete

cindy

26 rounds

Mary, 6 rounds as Rx'd.

My first "Mary", been doing "Cindy" for the last 5 cycles

first time posting my cf results ...

cindy -- 10 rounds. i can do pushups and squats until the cows come home, but after two rounds, pullups hindered greatly.

Mike: 8km run. Cindy, 19 rounds.

Olivia: 8km run. Cindy, 15 rounds

Me: 15 rounds; 1-leg box jumps for squats

Tracy: 11 rounds; jump stretch PUs

17 rounds + 5 pullups. Same as last time, except for the extra pullups. 18 next time...

18 rounds + 5 pullups Cindy

Cindy
19 rounds + 5 pullups + 10 pushups
Felt great today and never stopped. Pushups were on my knees, which was different than last time. It's time to start off my knees again AND get a full ROM.

Really pleased with the improvement!

9/28/05: 13 rounds + 5 pullups

Cindy. Just 5 squats short of 19. Much improved.

11 rounds + 4 hspu's

Doing WOD's late.
First Cindy:
15 + 5 PU's.

The Last Post
24 solid rounds of CINDY!

Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
19 complete rounds in 20:02
(previous 9/28/05 was 20 complete rounds in 20:05)
1st=0:40(prev. 0:39)
last=1:02(prev. 0:49)
slowest= 1:19 on 16th rd (1:10 on 15th rd)
Went out to go as fast as possible... paid the price in later rounds.

"Cindy"
16 Rounds plus 5 pull-ups

Cindy Workout
4 sets of 5PU/10PUP/15SQ
3 sets of 2PU/10PUP/15SQ
1 set of 1PU/10PUP/15SQ
It is true, I am fat and out of shape.

Cindy + 10 situps, 10 rounds

Ruby: 15 rounds of Cindy (~half of push-ups on knees and all jumping/kipping pull-ups)

Evan: 10 rounds + 5 pull-ups of Cindy

17 rounds and 5 pull ups w/ 15lbs weight belt.

cindy 12 full rounds
then 5 pull ups 6 pushups

Did her on a beautiful day in New Zealand where i did a great conference on the immune system and the brain. Cindy came out with me at lunch time while everyone else was scoffing free food!
excuses..pull ups were hard on a thick tree branch so slowed me down a lot.

Way, way late on this (doing 'em all out of sequence), but it was a decent outing (for me) with Cindy:

16 full rounds + 1 more with only 5 squats short of the 17th round.

22 rounds

Did this one today:

warmup up with a 1.5 mile bike ride, then 1 quick mile around the track.

Mary: 8 rounds, HSPU weren't full enough, but pullups were all full sets of 15

cooled down with a single set of 25 pullups and a 1.5 mile bike ride up the hill and home.

Just catching up after a few days off...

Cindy

11 rounds on the dot. I really wanted to puke after this one...

Finished with CII for 15 minutes.

Did Cindy on Nov 22. First time back in the gym since November 3rd! 10 days of illness later,plus a couple of days where I couldn't motivate myself, 10#'s lighter due to the illness and Cindy kicked my butt.

Had 8 rounds done at the nine minute mark when Pukie jumped on my back. Only managed to do 4 more rounds for a total of 12. Didn't quite puke, but came damn close. Guess I'll have to ease back in.

Did 'Cindy' on following Monday 11/21/05, which was a rest day with John and Tony.

11 rounds as Rx'd (19min 34sec)

CFWU x 3 (Modified - No Pull-Ups or Dips)

Dated 'Cindy' on Tue 11/22/05

16 rounds (Last date 9/19/05 = 14 rounds + 5 Pull-Ups)

1 hour jog as warm-up
12 rounds + 5 PUs, disappointed.

"Cindy"
Meyer 11 rds as Rx'd 2 set modified pullup
Ryan 24rds ; Kastner 10 rds; Alvaro 8 rds;
Miguel 23 rds ; clarence 8 rds ; Zach 10
Marty 25 rds; Webb 7 rds; Duong 8 rds ; Maggie 7 rds;
Tiffany 3 rds; Lewis 5 rds; Robby 3 rds;
"Mary"
Meyer wall for hspu 8 rds
Godfrey 9 2/3 rds

Cindy, 17 sets, is this good for a first timer? Squats were much harder than expected, couldn't walk for 2 days...

Cindy using modified pullups

15 rounds, 5 pullups, 7 pushups

Did Cindy 11/24 (Thanksgiving) at local playground...lots of parents eyeing me warily as I grunted and groaned through it.

BW = 146

10 rounds + 5 pull-ups with last 2 sets of 5 pull-ups performed as jumping pull-ups

Definitely thought I was going to get hit with Pukie's bat on this one, but somehow breathed my way through it.

Couldn't get to the gym so did Mary instead a few days late. 10 sets (last time 8). Had maybe 20 seconds to spare but didn't think I could do another thing.

18 rounds + 1 Pukie
Right in my armpit, where my tricep is feels like some stretching and pulling going on causing a sharp burning pain-really hurting my pullups. any advice-plz email me

was "CINDY" and a pr by 3 rds.