I so wish i wasn't down with this stupid cold... I love Cindy. Have fun xfitters!

Hmm...think I'll try out Mary tomorrow. My hand stand pushups need some work.

Man what a photo, she has the body of a 30 year old! Is that a photoshop trick? Great work!

she is one hot grandma makes me look forward to old age.

Cool, first to post time.

Cindy, as rx'd. 25 rounds + 5 pullups and 8 pushups.

That was my first time for Cindy. I was aiming for 20. The anaerobic overload is probably the biggest killer. You just don't get a rest the whole time

Wooooooooooohooooooooooo CF Philly is in the house baby!!

I will see you guys down there soon and I look forward to some gut busting training :)

--Zach :)

When it says 10 alternating one legged squats, does that mean 5 on each leg? or 10 on each leg?

Anyone know how old she is? Whatever it is she sure does have a smoking body!! Much respect

Wow

Cindy, as rx'd: 20 rds in 19:59.
13 rds DH pullups - 7 rds kipping.

This one was my 7th WOD in November and I did 16 total, 8 rds DH, 8 kip. In a month, I improved 4 rds!! And, to be honest, I was crushed from yesterday's WOD and was hoping just to make the same as last time. So, even tired, I added 4 rds more. Hey, maybe this CF stuff works, eh?

Fitted this in at 8.30a.m UK time and it was cold ,which affected my grip on the metal pull up bar.Did 15 minutes ( due to child care!). However I did 10 rounds which I was pleased with.I am guessing a 5k tommorrow...!

Strange did this a couple of days ago...as rx'd 20 rounds of each exercise! Man was I tired.

Cindy:
22 rounds 19:09

I'm hot for teacher.

-D.

cindy

22 rounds plus 5 pull ups, 10 push ups and 3 squats

down 4 rounds from last time but im smoked from yesterday

24 rounds as rxed. PR by 1.

The perfect Saturday afternoon:
1. Me
2. Mary
3. Cindy
4. Chiefs vs. Giants

Have I died and gone to Heaven?

Cathy is 58yrs old smokes women half her age.

13 rounds. We added 10 situps to the routine in preparation for PT test.

I had the whole team at it this morning. Convert or be killed...physical fitness-wise. ;)

-Dennis, Buckeye Crossfit

20 rounds plus 5 chins and 5 pushps
21 last time

2 x CFWU - pulls + 12' box jumps
16 +PUs + 7 push ups
Not as big an improvement as I would have liked, but some improvement nonetheless...
finished w 5 min bicycle, 5 min eliptical, 5 min treadmill run 5 min max incline treadmill walk.

21 rounds + 2 pullups. This one is a smoker.

The woman in that picture is a very impressive athlete!!! Awesome!!

Crossfit-Fallujah

Cindy, w/ Dead Hang pullups
13 rnd + 3 Pullups

21 rounds + 5 pullups.

Mary as rx'd:

7.66 rounds

CINDY:
26 complete rounds + 5 pull-ups.

3 less than last time. Probably a combo of yesterdays killer WOD and one too many holiday brews.

Oh well, I guess the beauty of Crossfit is that guilty pleasures (aka beer and pizza) turn into just pleasures.

Cindy,
29 rounds in 19:50,,,,,,had Pukie talking to me after this one !

10 yr. old son did a modified Cindy, (sit-ups,push-ups and squats)for 25 rounds in the same time. Did some of his push-ups off of his knees toward the end, MADE ME PROUD

hey guys im vince from manila, philippines i started doing crossfit 2 weeks ago. i've been working out for 8 years and this is by far the best program i ever did now all the people in my gym here in manila are doin it! keep up the good work and thank you crossfit!!!

just posted yesterday's workout (am a day behind b/c of a time zone difference). it's amazing, coach always seem to know when i am staying at another fob-this workout has come up the last three overnight trips!

18, and I am way out of shape...

Cindy
P:13 last 3 sets of pu neg.
J:16 all sets pu neg.

Liz,

It means that you do five on each leg. Have fun with it.

Well given that today is a rest day I decided to go easy on my favorite girl. I had 17 rounds in ten minutes, and decided I best finish the twenty. I had that in 11:51.

Maybe I'll try and catch Connor's 37 later on this week *grin*. I'll catch you yet buddy... 5 more and I have you...

17 rounds of Cindy with 30 seconds to spare. All pull ups were dead hang, so that slowed me down a bit. I am hoping to get 20 the next time.

12 rounds Mary + HSPU and 4 pistols.

15 rounds. strict pull ups, squats all the way down. Sub'd sit ups for push ups on every other set. (My stomach muscles need more work than chest.)

Cindy at Crossfit Atlanta
7 rounds + 5 pulls
pullups with bands

Awesome WOD, Glad to have CF Atl! Thanks to Dan, Frank, and Russ fo all our hard work!

Big Lew
Just a thought but if you are doing strict form pushups you will be using a lot of core muscles. The advantage to pushups is that they compliment the pullups in giving a full body workout. The combo works your back, delts, pecs, and arms... not to mention your core.

Mary- 9 rounds
+ HSPU and 3 pistols

Jeremy

Took a page from the Matt G playbook, and did Cindy with a 20 lb vest. 21 complete rounds plus 5 pullups. The pullups were the toughtest part with the vest.

cfwu (-squats and pullups) x 3

WOD (Cyndi): 21-2/3.

First Date with Mary- most girls I know don't go that far on a first date.....

11 rounds even

pc has been broke down.Thanks to hyperfits doug chapman for getting me the WOD's.I havent missed a beat so far.

MARY = 9 rounds
1/2 rom on 1 legged squats
almost to the ground on hspu's

cindy w/ 4 lb weight vest

21 rounds as rx'd

Windy City sub for today, no real pull-up station in the condo gym...
10 rounds:
5 2x 45# dumbell hanging squat cleans
10 push-ups
15 squats
TOTAL TIME=17:17
first/best=0:59
worst(rd8)=2:07

cindy
20 rounds

Cindy
20 sweaty rounds

Last time this came up, I chose Cindy and completed 27 complete rounds
Plus 5 pullups 10 pushups and 11 squats

I decided to try Mary this time and was humbled!
12 rounds as rx'd.

Tommy A. worked out with me at the firehouse today thankfuly b/c I needed the support. He chose Cindy after a week off due to an injury.
17 rounds as rx'd.

WU (if you can call it that, -25 C) 7k jog

WOD Cindy

25 rds + 5 pu,10 pushups, 4 sq
2 better than last time but 2 off of PB

Gina
PB
23 rds + 5 pu,6 pushups

Still working on full range of motion

cindy 25 rounds as rxd, beat my pb by 3 rounds...yess

I thought I was in “shape” but the Crossfit fitness style has taught me that I have wasted too many years doing sub intensity workouts.
Cindy 11 rounds

"Cindy" today...

Ross = 14 rounds complete + 5 pullups & 10 pushups

Jake = 16 rounds complete + 5 pullups & 3 pushups

"Mary" 12 rounds + 5 HSPUs and 3 right leg pistols. HSPUs nose to carpet, pistols done 5R/5L (full range butt to ankle), kipping pullups.

Excellent work Cathy! Impressive!

Had a great time at Crossfit Philly's location today on Germantown Avenue. 2 rounds of FGB, and got to showoff climbing a rope and doing a muscle-up!

Congratulations Jason and Pam on a great CF affiliate gym! And thank-you for the beer and grilled chicken.

A buddy and I did 15 rnds in 20min. Just wondering if the squats were supposed to be weight free? We did squats with 135lbs. We're both in the SFQC at Ft. Bragg and heard about cross-fit from some instructors. This is my 1st week and it is an awesome workout. Keep em coming!

Team Mosul(Splinter Group)

"Cindy"

Matt W: 21 rounds
Mike H: 21 rounds
Chris C: 20 rounds+3 pull ups
Rae: 17 rounds
James: 13 rounds

Had a couple new guys work in today. They were impressed. Both Mike and Matt improved by one round. I did exactly the same as last time. Grrr...

Rick, The sqta are done w/body weight only. The WOD will usually say front/back squat or overhead squat if weight is to be used. Good score for using 135.

Rick,

Yeah, those squats are weight free. Good job, nonetheless. Glad to hear more guys in the community are hearing about CF. Maybe in a few years we won't have to debate with the "isolate and alternate the muscle group" crowd as much.

Was ill yesterday so did the WoD from then.

As RXed.

Total time: 18:10

R1: 3:42, 3:04, 1:41; total: 8:27
R2: 3:38, 1:28, 0:48; total: 5:54
R3: 2:27, 0:56, 0:24; total: 3:47

Sets broken as follows:
R1: Thrusters: 10-10-10-10-10; PUs: 10-8-6-6
R2: Thrusters: 12-13; PUs: 10-5
R3: Thrusters: 12-3-2 (minor pauses); PUs: 9

This one really smoked my legs. Nice combination of push and pull.

Laid in a heap on the floor for a good 5 minutes after this one.

Nice, fun workout!!

yeah,

my ymca which has a large membership is turning into a cf training center slowly. just two months ago i was by my self, and now there is about 20 of us.

OUCH!!!
my first time to do "Cindy"
17 complete rounds
+ 5 pull-ups
+10 push-ups

My shoulders are screaming

cindy
18 cycles then did 100 situps and 100 back extensions

15 rounds + 5 PU
New PR (13 last time)

Quick note: I had been lacking intensity for a couple of months (IE could not keep my heart rate sustained above 160-165 ((I am 24))). I decided to start on creatine last week and problem solved. I am keeping the intensity up and shattering all of my old PRs. Maybe its the placebo effect, maybe not, I really don't care.

should i take supplements

24 rounds 20:14
Last time 23 and 5 pullups in 19:57. Not bad have a sinus infection which really seemed to slow me down after 4 rounds. squats went better today. all strict pullups until rd 16 then kipped

Team Ruthless CF Va

Cindy 27 rounds ring pullups

20 rounds of cindy--
4/8/12 each round. Ready to bump up.

Kind of an easy Crossfit ME day
bench
315
6 sets of 2

Steveo

Mary, 8 rounds plus 5 hspus & 10 sl squats.

really hoping tomorrow's WOD is just a run...cause I am SORE!!!

8 rds of mary

Cindy

23 rounds, 5 pull-ups, 10 push-ups and 6 squats.

A little over around less than my best, but after yesterday, I am not that upset.

15 rounds + 5 PU's. Last time I only got 14 rounds in.

Cindy for 31 rounds.

Dave, check out the Nutrition Message Board (http://www.crossfit.com/discus/messages/23/23.html)for great information on nutrition. Also check out the Getting Started link for the free CF Journal that discusses nutrition.

John

17 rounds 20s before time
thought it would be a good score, but it definitely is not

2x modified CF warmup
Samson Stretch
OHS w/ 20lb bar X10
Back extensions x15
Sit-ups x15
Handstand holds (:20 seconds)
Dipsx10

Cindy-21 rounds (did 17 last time)

Very surprised coming off of yesterday's workout.

First time with Mary
Only 5 rounds
Pistols to 12" stump & 10 Lb plate took to round 3 to get my groove on with them
HSPU self assist on Bar then moved to wall (finally) for the last round

Saturday Chipper @ Brand-X

Run 800m
50 x Hang Squat Cleans @ 45 lbs.
5 Rope Climbs
Run 600m
25 x Hang Squat Cleans @ 45 lbs.
3 Rope Climbs
run 400m
15 x Hang Squat Cleans @ 45 lbs.
1 Rope Climb

27:45

Hi all,
Workout as follows ALL WEIGHT IN KILOS
Lisa Bike ride warm-up; snatch 35x3x2, 40x3x5, sit-upx70 (2:00); Squat 60x5, 85x2, 100x1x4,5 supersetted with ring push-upx6x5. Bdw. 61.

Jon Ride (Airdyne) 2 miles (5:55); snatch 50x3x2, 60x3x6; sit-up +10 kilos x65 (2:00); squat 102x5, 127x2, 140x1x4,3 supersetted with ring push-up +25 kilos x5x5. Bdw. 81.
Rest...

22rnds + one kickass snowbath afterwords.

Today was a 24 hour fast, followed by Cindy, to be followed by an awesome christmas party with free microbrew beer, sushi, and grill. It's GREAT to be in NEW ENGLAND for the holidays. Happy holidays folks!

Cindy:

15 rounds, + 5 pull-ups and 7 push's.

cfwu -pu's
bw 235
18 rounds of cindy with assisted pullups
64 lbs of assistance 1-8
70 lbs 9-12
76 lbs 13-18
still sore from previous wod's but i love these workouts

"Cindy"

18 full rounds with strict form

Rachel got 11 full rounds plus the pullups and press ups. Pullups assisted and pressups on knees.

22 rounds + 5 pulls+ 10 push+ 6 squats

Austin Gals

Emily: 15 rounds + 5 pullups + 6 pushups
(pushups on toes, pullups with feet on platform...11/20 did 19 rounds w/ knee pushups, 9/28 did 13 rounds. Feel good about today)

Kerry: 15 rounds + 5 pullups + 10 pushups
(pullups with feet on ground, pulling towards bar, pushups on knees)

Just my 4th CF workout. This stuff is incredible. Did Cindy today to the tune of 19 breath-beating rounds. I was impressed with that, but you all over 20 and approaching 30 are truly impressive.
Whoever the lady is in todays picture has some ridiculous abs. My girlfriend commented that each can in the six pack is half the size of her face. Very nice!

17 rounds "Cindy"

CrossFit Philly!
Got to see Cathy in a FGB today...Awesome!

Oh, and there were folks at CF-Philly today from Delaware and NJ...next time Jason and Pam host an event, make the trip - loads of people passionate about Crossfit in attendance!

Cindy
12 rounds plus one round w/o squats
I made two improvements since my first Cindy:
a) one round and 6 push up more
b) real pull-ups instead of assisted/jumping/negs

Laurette: 10 rounds + 2 pull-ups as Rxed.
Clay: 14 rounds as Rxed.

Still feeling the effects of my command X-mas party Thursday night. Scotch is not advised the night of a rest day. It was rough. I didn't even have enough gas in my tank to take on yesterdays WOD. With that said, I made alomst a full round improvment over last time.

CFWU x3(- pull-ups, sub'd flutterkicks for sti-ups)

WOD 23rds. +5 pull-ups(Cindy)

Strict form pull-ups until the 20th. Then kipping. Last time I was only able to go to the 11th before switching from deadhang pull-ups to kipping.

A kid at the gym asked me a few questions about my "crazy" workouts. He ended up giving Cindy a shot... 5 rds. All jumping pull-ups after the 1st rd. He almost puked a couple of times. As I was leaving, he asked if I would be back tomorrow. As addictive as cheap crack!

21 rnds and three pull ups.

John Murphy, 31 rds... That is sick! Great job.

Sam P, Good job on improving the pull-ups.

20 rounds in 20:09...after 4 mile intervals run in Minnesota snow and ice.

Mary
8 rounds, with 5 HSPU, 10 pistols and 5 Pull-ups into the 9th.
Tore a callous on round 6 and switched to underhand grip.
Props to those who got over 10 rounds. That is awesome!

David as rx'd
Cindy 16+5

Leanne
Cindy 14+5+10+3
ring jumping pull-ups
1st 5 push-ups standard, 2nd 5 push-ups on knees

Rower: 15:20min 300Cal
Lifecycle: 30min 10.2miles

50-60lbs Snatch (ea. arm)
75-Pull-ups

20 minutes

8 rounds of:

5 ring pull-ups
10 push-ups
10 1-legged squats for 1st 5 rounds then 15 regular squats for last 3 rounds.

When I started Crossfit in September 2005 I couldn't do 1 one-legged squat in good form. And I haven't done any significant one-legged squat training. Thanks Crossfit!

Cindy at home

19 rnds + 5 Pull-ups + 10 Push-ups + 7 Squats

PR, beat last one by more than 4 rounds!

Jerry Hill and John Messano

Glad you both could make it today. Good to see you both again.

Today's turnout was great!! Performances were awesome, and Cathy is inspiring!

Pamela

cindy 15 or 16 rounds, plus 5 pull ups. compares to
13 rounds + 5 PUs and 10 push ups on 11/18/05 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
10 min elliptical warm up 13/13.

Cindy - 7 rounds + 5 pullups, 5 pushups

Mary

10 Rds + 3 HSPU

Not a PR, but HSPUs were unbroken and much deeper than last date with Mary.

Cindy: 21 rounds + 5 PUs; PR
Chris

19 rounds plus 5 pullups

"Stuff that doesn't hurt too much" -
5 snatch pulls, 65#
10 ring pushups (rings 4" above floor)
15 kb swings (53# kb)

9 rounds in 20 min.

Yesterday's fun-filled 2 hrs of shoveling sleet/slush trashed my back and elbow, and painfree (relatively) options are increasingly scarce.

28 rounds (pr!)
cindy is my favorite girl :-)

16 rounds cindy + 3 pull-ups (PR!)

10 min rest

3 rounds:
10 1-arm landmines
20 KTE's on Aborigionals
15 2-arm landmines
15 Ball-Slams, 40# D-ball

core=sore

14 sets DH pullups,10 as rx'ed, 11-14 broken 3/2,
14 sets pushups as rx'ed
14 sets sqts as rx'ed
Doing WOD on weekends at 5:00PM, Sat and Sun., Gleason Park, Indian Harbour, FL, (South of Patrick AFB).
Join us. We're at the monkey bars.
THANKS CF.

Thought I was in fair condition about 2 months ago. Then started crossfit!!!!

Did Cindy for the second time today
15 rounds plus 5 pull-ups, 10 push ups and 6 squats.

Last time was 10 rounds even.

Thanks cross fit. My climbing shows the results as well. Climbing 2 grades higher comfortably.

Cindy: 23 complete right @ 19:58. Steady progress. Almost actually kipped (once or twice!)

i suck

15 + 5pus.

every other time i do cindy, the pushups are the easiest part. almost like a break. of course after the last two wod's, the kicked my ass this time.

21 rounds +5 pullups

20 rounds (pr 25), still struggling with pushups. today is our first hot day of summer, 0900 and 35c. it hurt.

Cindy had her wicked way with me 16x in 20 mins. I loved it!

20 rounds +5pullups 10 pushups and 10 squats
i could sure ues a rest day, my shoulders are still fried(hint hint)

22 rounds of Cindy

15 rounds of Cindy. I was on a one round per minute pace but 10 mins in I started dropping off.

Sat this one out... lots of sore muscles from the past month. Pick it up tomorrow, with some running.

Man! You guys are flying.
I did -
CFWU

Cindy 7 Rds + 5 pull ups.
All pull ups but 1st round jumping.
Push up sets broken after the 3rd Rd.
Squat sets broken after 4th RD.

Question: With jumping pull ups I usually
lower to a 5 count negative. But today
it was all I could do to keep it at a 3 count
negative. What is the recommended?
J

13 rounds in 20 mins (PR) for Franz. 18 +1 pullup(PR) Pre-diet of Big Mac supersized,4 smokes, 2 redbulls+rye. Yep ready to puke.

1.5 incline 1/2 mile run then :
CF WU x3 without pullups, or dips.

Did "Mary"

10 pullups shy of 5 rounds. HSPU's heels against wall, all full ROM. Pistols, had to use sides of power station to balance. Pull-ups where definently the limiting factor ( I have got to learn to Kip arrrrgh).

Note to self : Coffee right before a WOD doesn't go well for me. It was hard to keep down while doing HSPU's ( almost spewed Starbucks all over the wall). They would have loved that at the commercial gym I go to. God I love this stuff, Xfit rules.

Thrusters followed by today. I'm hooked. 20 rounds with Cindy with time left to spare but I threw in the towel. Live to fight another day.

With the 15 pull ups(chin ups) in Mary, does grip matter . How important is form in all this, i cant see people doing multiple round's of chins with good form with out a break. Im new to your site, so what's the focus form or speed. Thank you

14 rounds + 5 pullups, 9 push-ups

I added 2 rounds compared to 051118:
12 rounds + 5 pullups, 7 push-ups

Cindy

20 rounds

Cindy

14 rounds + 3 squats

that was sick. definitely the closest I have ever gotten to meeting Pukie...and passing out

cfwu x3

10x ~80m runs on the minute

then later

12 rounds of Cindy in 10:11

I was very lazy yesterday in posting. I didn't get to the gym until late in the evening for yesterday's WOD and then did "Cindy" just a few hours ago! I will post times and results for both.

Friday's WOD:
subbed Row for Sumo Deadlift High Pulls (1 sdhp to every 10 meters)

Almost completed the first 30 pullups unbroken!
Last two rounds were completely unbroken with just a few seconds of rest between each round.

Total time: 21:37:93

Funny...yesterday I had to walk away from my bar after thruster to do pull-ups. As I was finsihing # 30 I saw someone walking over to grab my bar which was still laying on the gym floor. So I jumped down and cut them off before they had the chance to steal it. Of course, I could tell that two of them had gotten pretty irritated and stood beside me to watch me complete my next round. Without directly looking at them I walked between them saying "don't grab that I will be back for it in less than a minute". So I watch as they continued to stare. As I completed my third round, stopped my stop-watch, and started pacing around taking sips of water, I noticed the three walking up to me. I started looking for a small db to pick up as I knew this couldn't turn out too good. Well, to my suprise instead of getting jumped by three guys I was just bombarded with questions about the WOD and then about CrossFit. I think there are three new CrossFitters out there who just joined the community!

Saturday's WOD:
"Cindy"

No good story for this WOD!

Total rounds completed 19 + 8 pullups!
I think that was two complete rounds better than my last "Cindy" WOD!

Team Tikrit (minus 1)

9 ROUNDS OF CINDY.

Cindy
18 rounds plus 5 pull-ups, 10 push-ups.

18 rounds
Was shocked that I showed improved time, reason being that before doing Cindy today my legs were so sore I could barely do one air squat. Willed myself into doing the WOD anyway and once the adreneline? endorphins? kicked in I was off and flying.
Confirms to me that the biggest muscle in my body being trained while doing crossfit is the fat one between the ears.
Took 2 rest days off because of wrecked posterior chain from last few WOD. Will attempt to do next day WOD now (same day Sun PM, Deadlift max).

12 rounds of Cindy

Started with kipping pullups and after about 5 sets, had to revert to negatives. squatted with 45# barbell.

Cheers.

12 rounds.

Cindy's turn...

BTW=150. Did her with a 20# weight vest. 17 rounds (plus 5 pulls and 10 pushups).

-D.

Post Christmas parties so not alot of pep in my step. So worked on form. 12 rounds all pullups perfect, good depth on squat and lockout at top and chest and nose to floor on pushups.

team tikrit:
mfbunch (currently the away team in mosul): 25 rounds, 6 better than last time
joeyd, where ya at?!

joey d, just saw your post, we split one for one with one more to go!

Did a modified Cindy due to a injury to my right arm. A good workout!

Warm Up - Ran 1.5 miles

1. 5 pull downs
2. 10 dips
3. 15 sit ups
4. 20 squats
(11 rounds 19:48)

CINDY: 11

NDS/

Cindy
PR!
20 Rounds + 3 pullups

19 reps and some change.

14 rounds

19 rds, 5 pullups, 2 pushups. Improvement from 18 rounds.

15 rounds of Cindy, a 4-round improvement over the first time.

Cindy
29 rounds in 20:08
wu=stairclimb with one peak 10 min
rest 5 then Cindy
need to push through middle rounds, goal is break 30 then move to Mary
Shoulders fried...

8 rds + pullups, pushups, and 4 squats.

11 rds +5 pullups last time.

Got yet another new person to do crossfit with me

Cindy

Stephen Sengebush - 13 rounds in 16 minutes

Matt McKinley - 13 rounds in 15:30 minutes

The pull up bar that hangs in my doorway snapped off when I finished my last pullup. We decided to just do some more pushups and situps but not count them as rounds.

Thanks for the workout coach

Meyer 15 rounds as Rx'd- 11 last ime
Jason 1st wod - 10 rds
Jeff 15 Rd's
Webb 18 Rd's
Kea 16 Rd's
Ben 25 Rd's

24 rounds plus five pullups of Cindy.

Van
24 sets as Rx'd plus 5 pull ups.

Head
19 sets as Rx'd.

Oh yea, the girl would be Cindy.

2 set improvement over last time.

8 set improvement since the first meeting 2-2 1/2 mos. ago.

No complaints here!

Van

as rx'd 24 rounds

Cindy, 12 rounds, same as last time. I had to stop and take a few breaths between each exercise.

Cindy: 17 rounds + 5 pull-ups

Cindy:

10 rounds + 1 pull-up (to grow on). 4 rounds better than last time.

Been working up to do X-Fit for some time, with today being the 1st one.
Cindy as Rx'ed:
Stopped counting at 8 rounds...felt like hurling at minute 12 (a lovely feeling which never really left me)...arms/shoulders useless at minute 17...legs shattered at minute 20...
Walked downstairs on what felt like stilts.
God help me, I do love CrossFit; count me in!!

Cindy:
20 rounds + 5 pulls, 10 pushs, 6 squats

Cindy:

19 rounds. No broken sets. 6 more than last time - PR.

Did Mary for the first time:
10 squats on each leg
9 rnds + hspu's and squats, no pu's

Cindy: 10 rounds -

Pullups - Jumping negatives

Last time did 11 rounds, BUT this time I did all regular pushups vs last time (all knees). I'm happy about the progress.

Cathy is my hero!

77.kg/11.9%

22 rounds plus 4 pull ups (PR). Good result considering the amount of Christmas cheer I've been consuming over the last couple of weeks.

Handstand practice and 50 GHD sits.

Did this one with the red-haired cutie, sharing the pullup bar. 18 rounds for me. 17 for her.

Mary
14 complete rounds + 5HSPUs/10 pistols/5 pull-ups

Cindy, 16-17 rounds. Somewhere between the beginning and the ass kicking i sorta lost count.

I haven't been able to do CF for about 2 weeks. It SUCKED coming back to this terrible lady. *whimper*

Did about the same as last time.

Cindy 13rounds with extra 5pu and 10 push ups

Cindy: 19 rounds

Cindy - 22 1/3 rounds

Cindy - 12 rounds even, one better than last time.

Cindy
26 full rounds @ 19:45

Cindy
17 rounds + 5 pullups

Cindy; 17 rounds even. Two better than last time

Cindy
14 rds + 5 pull-ups

Cindy
18 rounds plus 5 pullups. Flatlining.

Cindy:

19 Rounds/did chin-ups and kipped

Last Cindy was 14 rounds/ 5 round improvement

Cindy
20 rounds + 5 Pull-Ups + 5 Push-Ups
over 17 rounds previous
I'm feeling better today compared to the last two weeks.

Cindy:
18 rounds (albeit I needed 7 seconds extra to finish 18th round)
PR by 1 round.
Yes, I'm counting it.

Now that I can finally kip efficiently, pullups are no longer the slowest part of this . . . gotta work on pushups.

15 Rounds in 16 min as RX

15 rounds for the REDNECK
15 rounds for the YANKEE

Two months ago we couldn't do 8 rds
Thanks CF

WOD-25 rounds
Started round 26 when I began to dry heave.

The last input was Cindy

Cindy 18 (19:53)

Cindy, 10 rounds but with about half the pullups done as jumping negs.

My first full WOD, hoped I'd do better... humbled.

cfwu x3 -pu's, + goodmornings

Cindy, 24 rounds, subbed bar dips for pu's.

did Cindy

18, went slow b/c of soreness and wanted proper form...did 16 last time

cindy - 18 as rx'd

My 3rd WOD, Cindy - 6 rounds in 10 minutes. I was starting to gas and decided to take it easy.

You guys and girls are amazing!

11 rounds of Cindy, but had to wait to do pull ups during three rounds, which was downright annoying. Full push ups and almost unassisted pull ups (at 25).

Expect to do 15 uninterrupted next time around!

Cindy-

19 rounds as rxd.

GRD-Olly

cindy 17 rds. gack.

Cindy, 19 rounds vs 19 last time.

Olivia: Cindy, 15 rounds vs. 15 last time. All pu's normal vs. knees on ground last time.

Took a run at the 100 burpees: 8:50 with a mostly pushup and a hop. Did 10s and 11s on the minute.

On Sunday, 16 rounds plus 5 pull-ups. All pushups were planks going down and from the knees coming up which accounts for the 3 rounds more than usual. All squat sets unbroken, nearly so for the pullups as well. Pushups continue to be a huge weakness. Held an L-ish shape for 30 sec in L sit practice afterwards.

Cindy
BW 70kg
21 Rds Flat

Completed 'Cindy'

Rigid push ups thanks to the Crossfit london Seminar I had attended as well as perfect squats also thanks to the seminar. Pull ups where done with assist (due to go to a seminar on muscle ups will probably help with these too) Dealayed by person monopolising gravitron half way through work out (not that I was complaining too much really).

12 Rounds completed

London Crossfitter!

Cindy
3 squats shy of 20 rounds

I've been away from Crossfit for a while and have finally returned home - forgot how brutal the workouts can be!

Cindy:
20 Rounds

Cindy
8 rounds, assisted pull-ups

Modded to an attempted Chelsea(-2).
3 pu(rings, black ironwoody), 8 pushup, 12 squat.
Completes 17 rounds in twenty minutes. Three rest minutes at 12, 16, 18. Squats hurt the most after completing ME squat day yesterday.

Totals: 51 pullups, 136 pushups, 204 squats.
Wasn't very motivated today, hence calling it quits after only twenty minutes.

14 rounds + 5 Pull-ups (tied PR)

Min time: 0:44
Max Time: 1:57
Avg time: 1:26

12rds + 3 pus

less than best...but added 1 kipping pu to first rnds (1-5 maybe?) and most pus were jumping to good negatives. pushups on toes and squats a2a.

also had taken a bit of a vacation from xfit and am now back on.

18 complete round + 1 pullup

Trying to catch up on my posts.

Cindy: 10 rounds, 5 pullups, 6 pushups. Only 6 pushups better than last time. Also 6 pounds heavier, evidently not all muscle. Pushups still my weak point in this workout.

21 full rounds + pullups and pushups

25 as rx'd

15 rounds plus 3 pull ups

Abraham Lincoln Crossfit

Tom (bw 206)
15 rounds

Cindy, w/ turnouts(40lbs), ran out of air half way through.
15 rounds

"Cindy" 17 rounds + 5 Pull ups