still can't do a complete handstand pushup so i'll stick with cindy and add 5x5 to the workout.

With regards to the handstand pushups, try "kipping" your legs up to assist the movement. Start with your head and hands on the ground, forming a "tripod", with your legs bent at the knees, (like you are sitting in a chair, upside down though). When you initiate the movement extend your legs so they are inline with the rest of your body. Timed right this will help "lift" you up, and lighten the load on your shoulders. Obviously its similiar to kipping pullups in effect.

Excited to try Cindy for first time! Pull-ups are one of my weak points. Good day to help out with that...Me thinks breakfast after Cindy is a good idea.

when alternating the one-legged squat, do you do 10 with one leg and then immediately after 10 with the other leg (so 20 reps per round); or is it 10 reps per round, alternating legs each round?

This will be my first time trying to workout at 5am before heading off to work, trying to start a new schedule. This will be a perfect quick workout for this.

Should be fun trying to break my PR 6 rounds.

Bobby im gonna tie you today or get 1 more just because!!!

15 rds unbroken, no kip. Still trying for 20.

Cindy by the way.

For Cindy, those squats are just body weight squats correct? Thanks.

~The Titan

#4 Matt

I believe it is 10 reps alternating legs for each rep, so 1 right; 1 left; 1 right; etc… x10.

Someone please correct me if I am wrong.

Titan (#10):
Yes, Bodyweight Squats.

Matt (#4): Sharon is correct. 1 right, then 1 left for a total of ten.

Thanks bozman. I'm looking for 8 rounds tomorrow. Can't wait.

~The Titan

My favorite workout! PR of 26, can't wait! Anyone doing Crossfit in Tampa? I am going on leave on the 29th of May and will be in Tampa for 10 days.
Shoot me an email.

Congrats to the 3 newest affiliates!!! Welcome!!!

Ahhhhhhh mary"my favorite girl workout I so love this choice that I might just try both and have one killer workout!!.The kool aide is on me!

Good luck on that little endeavor mom. You got more guts then me. =)

Team Peleliu

ME Total body
Cleans: 3,3,3,1,1,1

Tabata front squat (weight used was either 45 lbs (bar) or 95 lbs)

KTE's: 10x10

Warm up: 1000m Row

Stéphane: 15 rounds + 5 Pull ups KP unbroken
Antoine: 14 rounds KP unbroken

Special thanks to Coach Glassman, Nicole, Eddie and Dave for last week seminar at the Candadian Combat Trg Center.

Mary - 11 rounds plus 5, same as last 2 times

15 rounds plus 5 pullups and 5 pushups. As usual, pushups are the limiting factor. After first 2 rounds, pushup sets broken 5-5 until the last 5 rounds where the break was 5-3-2. Ran to and from gym for warmup/cooldown.

Cindy
22 Rounds + 5
Daws-altitude makes this one a bear!

Cindy at 0630.
22 rounds and 4 pull ups.
1 round better than last.
Great start to the day.

0 x CFWU

Cindy as RXed

30 rounds (+8 from last PB)

bw=180

*sigh*, wish it was another rest day....

Cindy.....

New PR.....25 rounds.....

2 round improvement over old PR....

BW: 173
Did both girls:
Did "Mary" first
7 rounds plus 5 HSPU's and 10 alternating one-leg squats
On the alternating squats: each round did 10 per leg
"Cindy" was next
16 rounds plus 5 PU's

Cindy @ ~270#'s

13 rounds + 5 pullups, 10 pushup and 6 squats.

Up from 13 rounds last time but had a lot more interference from the crowd at the gym. I was going for 15 rounds and I think I could have made it. This is a great workout for the basement gym, when it is done.

Forgot to add that pullups were jumping except first 4 were unassisted.

Team Fallujah tackled Cindy today:

Gunner - 20 rounds
Capt S - 18 rounds (improved from 12+ last time)
Mr M - 16 rounds

BW: 145

Mary: 10 rounds
2 round improvement.

The L pull-up does not exist in my world with my 6'4" body. It's not even a half-asses 'J'. The pic is nice, though.

Cindy as RX'd -- 21 Rounds

27 min 4 mile warm up.

Cindy X 21 +5 pullups.

well second time to ever do this. i have been doing CF for about a month. I did cindy
BW:183 5'11"
16 rounds + 5 pullups
weak point is definatly pullups

Cindy 21.67 rounds
0.67 more than last time

Cindy:
11 rounds as RXd + 3 pull-ups
-10 last time
-pull-ups the only thing holding me back

Cindy:

10 rounds as RXed with 3 seconds to spare. Only did 6 rounds last time.

-Beau

20 rounds complete as rx'd. Improved from 16 rounds last time.

Cindy
10 rounds - 20:18
alt front HSPU 5/ pushups 10
pullups broken on last two rounds

Anyone want to try this with a 40lb Weight Vest?
Have never seen anyone post a score with a +40 load.
Shoot me an email, I might not get to this til Thursday.
-Jerry

ARe the pullups suppose to be L-Pullups as in the picture?

Cindy

13 rounds + 1 pullup

Figured out how to do better pullups--usually jumping, but the bar is at about head height already, so I just barely used my legs and did a lot more of the positive movement than just the negative.

Had very little energy today...thinking I'm not eating enough. Lots of little rests added up.

This may have been asked already in a different format that I may have missed, but are the 15 squats for Cindy bodyweight only?

Thanks....

Cindy: 20 rounds in 19:25.

#43

Hampton,
Do kipping pull-ups if you can! If you can't then just do whatever variation you are capable of.

15 Rounds with 10# vest

"Mary"

Tommy A.: 8 rounds + (5hspu, 5 left leg squats)

GAK: 8 rounds (assisted hspu)

Capt L
GySgt M
Sgt W
Cpl J
LT G

We mixed it up a bit and did a sprint workout in between rounds. Went like this, one Mary Round, one slow lap (400m), one fast lap (race pace, 3 mile), then one Mary round x 6. No rest. We found that with the "rest"(running) between rounds, the upper body did not get overly taxed.

Cindy
17 rounds
Up from 13+ rounds 060408

(#32)gaucoin13 - keep practicing them. I used to feel the same way at 6'2"+ but they're coming around. One way to work on them is to set the smith machine bar up as your pullup bar. That way, you can start the pullup sitting on the ground with your body already in the proper position, instead of trying to bring your legs up when you're hanging from the pullup bar - it makes it a lot easier!

Cindy -- 21.67 rounds; 1.67 improvement!!

Thanks Pierre.
I am capable of the L-pullups, its just that the exercise description doesn't specify L-pullups in "Cindy" or "Mary", but the picture shows them. Its a bit confusing.

So I assume we are to perform L-Pullups, correct?

Cindy
16 rnds +5+7

Improved from last time(15+5).

Cindy

20 rounds

+ 10lb weight vest

23 rds. Pull-ups were dead-hang.

3 rds off my PR. I guess the steak and cigar dinner last night slowed me down.

My first WOD. 35 lbs overweight. 4 hours sleep.
Cindy- 9 rounds
help-myself-up & lower 3/4 down pullups
push ups on my knees

Sweatin' like a pig. I'm gonna sleep good tonight!

"Cindy" modified to include a 1 1/2" diameter rope and a 60# loosely packed sandbag:

2 7' hands only rope climbs, each ascent starting from a sit on the floor
10 HSPUs, nose to carpet and full elbow lockout each rep
15 60# sandbag butt to ground squats with full hip extension; sandbag cleaned to a shoulder for the squats.

9 rounds plus 2 seven foot rope climbs in 20 minutes. Rope climbs were strong and HSPUs unbroken with a fair number unsupported. It was the sandbag squats that kicked me in the backside - the uneven weight worked my core, glutes, hams and quads differently than a bar. Fun WOD!

Cindy
15 Rounds
CF since 1/1/06; my first "Cindy" was 8 rounds with the Gravitron set on 9. Powerful stuff, this Kool-Aid!

Darrell

Cindy - 23 (pr by 2) w/ ring pullups

Been on a lay off with back pain (hurt doing squats) and had a bout with that nasty flu virus. But, back in the saddle, and did ok.

Jump Rope - 2 minutes
CFWU x 3 (no pull ups, no squats)

11 rounds, 5 pull ups

Seemed faster than last time. Kind of odd I did less. Probably slow from lay off.

Did an hour and a half of PT, then did Cindy.

29 rounds in 19:44

Cindy: 22 rounds + 5 pullups
all kipping pullups; no broken sets

BW:164

~1/2 round better than last time

Cindy as Rx'd

20 rnds + 5 Pullups +7 Pushups

3 rnds better than last time

44 yrs old BW 210 lbs

Mary as RXed.

Total rounds: 11 + 5 HSPU + 10 OLS + 7 PU

All HSPU and OLS unbroken.

PUs broken as follows:
R1: 15
R2: 10-5
R3: 9-6
R4: 7-5-3
R5: 7-5-3
R6: 7-5-3
R7: 7-4-4
R8: 7-5-3
R9: 7-5-3
R10: 7-5-3
R11: 7-4-4
R12: 5-2

Previous best was 10 rounds + 5 HSPU + 10 OLS (2006-02-14). Beat it by 1 full round + 7 PUs.

HSPU done against wall with about 10” ROM.

OLS done holding door frame for support (and a little assist).

Wow, once again I set a PR on practically no sleep.

"Cindy" -- 19 rounds in 19:43.

2 rounds better than my last Cindy 3 months ago.

Had to leave my date with Cindy early. I got to eight rounds and couldn't continue. Tennis elbow from rope climbs was throbbing. I was at eight minutes work. On good pace and not too smoked.

I also added my usual 10 situps to the mix. Just keepin' it real for the APFT!

Had a new addition to our Baghdad Cult, I mean, Club. Put him through the paces. Did well...

Thanks Coach!

-Dennis

Cindy as Rx'd:
14 rds

I've done Ciny Several times allready so I decided to do Mary for the first time today. I did 8 Rounds with 5 HSPU's 10 OLS both legs and 10 PU's (did the other 5 for good measures after the time ran out anyway.)

Question: On the OLS, I did 10 left leg, THEN another 10 right leg. Is that correct?

Sorry, I meant "Cindy"

24 and 5 pullups, pr stii 25 in 19:52
first 19 strict pullups, all sets unbroken
squats still slowing me down.

32.86,35.83,43.19,45.2,50.87,50.06,49.61,48.6,46.79,55,50.54,45.67,51.23,54.81,55.09,57,58.44,55.83,58.93,51.38,56.6,57.35,39.62,39.46, and 5 pullups.

Did deadlifts yesterday that may have slowed me down.

Mary = 11 rnds.+5HSPU's+ 5 alt.single leg squats

I would like to ask the CrossFit community to keep the Fairfax County Police Dept. in their thoughts and prayers. Several Police Officers were ambushed in the parking lot of their sub station yesterday. Detective Vicki Armel lost her life. Her Husband is also a Fairfax County Detective. They have 2 young children.Another Officer is still in critical condition at this time. Two other Officers received minor injuries.The sniper was killed.

Cindy as Rx: 24 cycles.

This is my second time for Cindy. First time got 17 cycles. So I'm seeing great improvement.

BW first time 170
BW now 164

Cindy @ 16+ rounds (-5 from PB)

Just got over a wicked stomach virus from the weekend and Cindy felt like a good immune system boost. Did post- WOD cardio on bike.

Jeff (#71)

Sorry to hear about your officers. May the killer BURN IN HELL for all I care. Thoughts and prayers are with you all.

Love the WOD ESP. Had to take some days off for moving and such...didn't want to take yesterday, but lacked equipment. Did Cindy. Reached my 2006 goal of 20 rounds- up from 17 in Jan.

Cindy
10 rounds
Jumping pullups and pushup off bench

13 in 15min, pu tore my hand up, stopped early so that i could go on tomorrow

First bout with Mary, humbled as usual. 9 rounds plus 5 HSPU's.

Never thought I'd say this, but God I miss Cindy

JeffT,
Many thoughts and prayers to the FCPD and the friends and families of all those involved; events such as these hit too close to home.
And, at the risk of sounding politically incorrect; I'm glad to hear they smoked the son of a bitch.

WOD: "Mary"... 12 rounds + 5 HSPU's

17 sets + 10 push ups + 3 squats

Chris:
Cindy 22 rounds +5, 10 and 4 squats

Julie:
Cindy 13 rounds
jumping pull-ups, push-ups from knees

"Cindy" plus situps
20 min = 8 rounds

PullUp x 5
PushUp x 10
Sit Up x 12
Air sqts x 15

5 good pull ups, the rest were jumping negs/step up negs.

Did 11 rounds of "Cindy" in 20 min.
Up from 8 last time.

Cindy
23 rounds plus pullups and pushups of 24th.

Wanted to try Fran again using my improved squat depth. Dropped marker 2" from previous depth.

21 - 15 - 9 rep rounds of

99lb thrusters; and

Pull-ups

5:50 as rx-ed. 14 secs slower than last time but with the improved depth I don't have a problem with that.

Then did 5 rounds of:

Row 250m

55lb db swings, 20 reps

in 8:31. Not an all out effort but all unbroken with rows about 1:45 pace. Nice little met-con smoker.

Cheers, kempie

Cindy

14 rounds; pushups and squats were easy. Broken sets for pullups. Still weak on pullups. I am going to start "greasing the groove" as prescribed on the message board. Hopefully that will help.

Cindy:
20 rounds + 5 pullups

Ripped a callous off my palm around round 17...made the last few pullups lots of fun.

Need to improve my 1-leg squat before tackling Mary.

Cindy

14 Rounds + 5 + 10 + 12
Pull-ups assisted
Push-ups on knees

5 more squats completed since the last time I did Cindy and I lowered my assist on the pull-ups by 10#

Cindy: 14 rounds + 5 pullups and 10 pushups, up a full round and 10 pushups from last time.

Are one legged squats pistols?

Cindy

20 rounds + 2 pull-ups

BW 205

I need some work on the pull-ups.

Cindy

8 rounds last time. 12 this time. 50% improvement.

First 6 rounds of pullups good. Last 6 negatives.

4 Cindy's! With jumping pull-ups!

Gotta start somewhere...

Downtown Norfolk Crew

All completed Cindy with light cfwu completed.

Phill 20 rounds
Steve 19 rounds
Shawn 18 rounds

Cindy

16 rounds plus 5 pullups, 10 pushups and 7 squats.

My last dance was 13 rounds so almost 4 rounds of improvement.

This is an easy one to do at the gym since nobody uses the chinup bar.

New to Cross Fit. Need to know what type of warming up (length and type) that people do before tackling the WOD. Thanks

assisted pu 1 band
o/w as rx'ed
12 rds

Cindy
as rx'd
kip PU from squat rack support beam. fingers are sore.
22 1/3 rounds in 20:00

Me: 11 + 5 hspu mary
Julian: 9 mary
Vicka: 11 cindy w/ bent rows for pull-ups.

I've been wondering for some time about lock out on l-pull-ups. As I see in the picture, and as I've noticed on my own, the lock out leaves me some distance from the bar unless I really stretch to get close. I'm guessing from the picture that this is OK? I've always thought it was fine, since I was going to near nipple level...

16rds +5+9
#s went down but range of motion went up

crossfit@rawc.org

Age:42, Wt:178

12 rounds (even) with Cindy. Jumping pullups after round #2.

Bring a piece of chalk with you. It makes for easy counting.

18 rounds of cindy in 18 minutes. + warmup 2.5m run beforehand.

got 2 buddies into crossfit now. Iraq is a lot more fun with these workouts. thanks

18 rounds of cindy in 18 minutes. + warmup 2.5m run beforehand.

got 2 buddies into crossfit now. Iraq is a lot more fun with these workouts. thanks

17 rounds of cindy. subbed reverse push ups for pull ups.

bw = 224 lbs

20 rounds in 20 min.
10 rounds in 8:16

CrossFit: Never in my life did I think I'd do this many pull-ups.

cfwu x2

Cindy
17 rounds exact in 20:00
jumping pullups after round 5

been doing crossfit for almost a month and it is doing wonders!!

Thanks Coach

I just started CrossFit this week, and it's kicking my butt...I love it!

Cindy:
14 rounds + 3 pullups

Cindy
11 rounds in 19:50
Pushups were on the rings (planche position, feet resting on a shelf at ring level)

Cindy;

24 rnds (+1)

20 rds of cindy. full dead hang pull ups. push ups chest to floor. squats to 12 inch box. body weight 190

first time 15 rds
last time 18 rds
this time 19 rds
jumping pu's rd 18 and 19
bwt 230

Sorry I just got yelled at by Nikki #104.
When I posted her rds that was 17 rds +5 reverse push ups and 8 push ups.

28 rds

of "Cindy"

8 rounds of Cindy in 18 minutes. 80# on the Gravitron, perhaps too high cos the pull-ups were a lot easier than the push-ups.

Could've gotten 9 or at least 8.5 rounds but another person stole the Gravitron from me in our public gym. I'm gonna call whine-one-one and get the waaaaahmbulance!!

Jeff T (#71) My thought and prayers are with the officers and families of your PD.

Cindy 20 rounds

PR by +2 rounds

If still amazes me and at some of these scores.

Ran 2 1/2 miles for warm up

Cindy:

14 rounds/20 minutes

~The Titan

21 Rnds of Cindy
Jumping pull-ups after 7th round.
Still working on improving pull-up strength.

7 rnds

Modified "Mary"

I decided to modify this to work on some of my current gymnastic progressions.

HSPUs all full range hands to shoulders on parallettes.
One leg squats w/20 lb dumbell
Ice cream makers on rings instead of pullups. (swinging pullup to momentary front lever)

6 rounds plus 5 HSPUs in 20'. Core smoked from ice cream makers.

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
21 complete rounds in 21:04 (miss counted, luck I saved each split...)
2/14/2006= 20 complete rounds in 20:19
1st=0:40 (prev. 0:41)
last=1:00(prev. 1:00)
slowest= (1:08 on 19th)

Woops, that's "miscounted" and "lucky"
and my previous slowest was 1:13 on the 17th.

20lb vested Cindy
17 rds

PPD Results:

Matt (bw=175)
"Cindy" = 13 rnds (20:51), was in the middle of 12th rnd at 20min mark and decided to finish. Pull ups holding me back but I'm getting much better.

Cindy
11.1 rounds

First Cindy and 3rd real crossfit WOD since Hernia operation. Just under 17 rounds- down from January by 2 rounds. Not dissapointing though since I just had an operation and I wasn't going insane. I think Cindy is Pukie in drag and I got a surprise. I Dumped Pukie and ate some saltines before I ran 2 miles- plus I needed to cool down- it was around 90 degrees!
Rick K.

Cindy

20 rds + 5 pullups; bwt = 170 lbs

Holy Keerap - when I did this 2 months ago, I only squeaked out 11 rounds.

First 4 sets were good puulups, had to switch to jumping pullups at round 5 (all 11 rounds were jumping two months ago)

Heart rate = 220 at finish, back to 150 in 2 minutes

Cindy
17 rounds

CrossFit Auburn at it again.

Matt: 19 rounds as rx'd NEW PR!
Mike: 13 rounds feeling it from a wod he did yesterday.

Mary
8 rounds plus 5 HSPUs and 12 pullups.

132 BW
Cindy
20 rounds + 5 pull-ups & 10 push-ups. No kip.

I wanted 20 rounds and after I got them, I kind of slacked at the end by getting a drink of water.

My first serious "Cindy":
18 rounds
5PU in round 17 on knees
BW: 84kg(185lbs)

hooah

as rx'd 27+5

CFWU x 3 (-Pull-ups & squats)

"Cindy"
18 rounds + 4 pull-ups

1 better than last time, 4 better than time before!

Pass the Kool-aid!!
ratt

mary
12 reps

on rest day

ran 1 mile in 5:24
200 push-ups
100 pull-ups
ran 1 mile in 5:12

27 y/o 170 lb 5’10” approx 12% bf
cfwu-pu x3
10 rounds + 5 pull ups + 10 push ups
last time only got 10 rounds.

Just got back from three days of swimming WODs and drinking in the Florida sun. Missing the pool.

BTW=152. 16 complete rounds (and change) with a 20# vest. Rings and 10" ball for squat depth.

-D.

CFWUx3 less dips, pull-ups, squats

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Total rounds = 13 + 5 + 5

Notes: Last time around was 9 + 5 + 10 with 40# assist on pull-ups. This time all pull-ups were kipping, no assist. So basically I PR'd by almost 4 rounds with legit pull-ups. Thanks Coach for providing the work and opportunity to make such significant improvements in overall strength and endurance!

Oh, BTW, doing kipping pull-ups on the jungle gym's 2x4 has given me whole new and different set of ripped open callouses across the mid-palm of both my hands. So I got that going for me...which is nice...

Cindy

13 complete sets as RXd - (20:45 - had to finish 13th)

first time I've been able to keep from substituting jumping pull ups

Cindy - 17 rounds

cfwu x 3 (minus pullups & squats)

BW 165

12 rounds

8 rounds last time (January)

cfwu x 3 (minus pullups & squats)

BW 165

12 rounds

8 rounds last time (January)

cfwu x 3 (minus pullups & squats)

BW 165

12 rounds

8 rounds last time (January)

CINDY
16 full rounds +5pu

BW 109kg
Cindy: 11 rounds (+1)

10 rds
modified:
pullups - jumping
pushups - knees
squats - normal

I think Cindy 4/8/06 was my first WOD did 11 rounds

Today 15 rds, +5+10 both times(today and 4/8) used 260lbs lat pulldowns no pullup bar bw 197 lbs

Thoughts and Prayers to both Fairfax County and Chesterfield County PD's for their recent LODD's
Chris
Norfolk PD

10 rounds of Cindy.

Have been using the bands to assist my pullups. Happy to say I moved up (or down?) from the largest, black band to the green one today.

19 for Cindy
2 better than last time

Cindy, as Rx'd.

24 rounds! At the end of 23 I was all "Can't...squat...another...rep..." and then I noticed I still had 50 seconds to go and just went for it. Huzzah!

bw 181

"Mary"
12 rounds in 19:59

HSPU- Nose to floor against the wall
Pistols
Kipping Pull Ups

All HSPU/Pistols unbroken
Pullups broken after first set

This stuff works. I added 5 rounds from my last date with Mary but was able to HSPU against a wall for all rounds versus using a squat bar. I am more than happy with my performance!!
Thanks Coach!

Cindy
21 rounds + 5-10-13
6 squats better than last

10 min break:
Push Press
21-85#
18-95
15-105
12-115
9-125
6-135
3-145

Mary

10 rounds + hspu + squats
last time 10 rounds + 3 HSPU
Next time 11 rounds!!

27 + 5 Rounds (PR)

Cindy
19 full + 5 push ups. Kicked my old score's butt.

Cindy
Seven rounds with 30 lbs. in the weight vest.
Used push up bar thingies and varied the angle of the push ups.

Dan Silver...you da man....I was wiped out after only doing seven rounds.

Anthony (BW=180)
Notes: out due to surgery, but I am a damn good rep counter!

Jodi (BW=110)
Notes: as rx'd
Score: 13 rounds + 5 chinups + 10 pushups + 12 squats

3 squats short of a full 14 rounds! NICE!

hey sharon and bozman...thanks for the info. i didnt even think of that possibilty...however it is the most preferable now that i consider it against the other two. i wouldve been totally off.

Hi all,
Workout as follows ALL WEIGHT IN KILOS
Lisa DL 90x2x10 SW/ PP 45x2x10 (14:50).
Jon Ride 2 miles (5:13). D 165x2x10 SW/ PP 75x2x10 (14:50). Bdw. 82.5.
Until tomorrow...

Cindy -

17 rounds + 3 pullups

Last time was 17 rounds + 2 pullups

But.....this time all pullups were unassisted and almost all from a dead hang - only the last 4-5 rounds did I have to kip at all. All pushups were full ROM. I'm pretty sure last time I was on the gravitron by the end and doing pushups on my knees.

Gym is closed for renovations, so after some hunting around, I discovered a little park nearby with a 1/4 mi track and fitness area - pullup bars, dip bars, etc. Never would have found it otherwise!

Cindy, 15 rounds. Yesterday I went to the ortho doc and he shot my shoulder full of cortisone. Today was the first day I've been able to do more than a couple of body weight pullups.

cindy-
11 rds

Slight injury to my leg kept me from the twins today. Keegan and I did the following instead:

Run 200
15 Push Press
5 Rope Climbs
Run 200
12 Push Press
4 Rope Climbs
Run 200
9 Push Press
3 Rope Climbs
Run 200
6 Push Press
2 Rope Climbs
Run 200
3 Push Press
1 Rope Climbs

Keegan 10#'s dumbbells 17:30
Jeff 60# dumbbells 20:10

14 Rounds (1 round improvement)
kipping pull-ups
full extension push-ups
squats to Dynamax ball

only 15 rounds today... I am such a poon.
Lunch was coming out and I was feeling quite weak, did Cindy by the way. Got 17 rounds last time

Up in the morning with the rising sun,
21 Rounds with Cindy and I was done.
Singing Low righty left right...

First ever WOD so I stuck with Cindy because the HSPUs are still a bit much for me. Also managed to trick my regular workout partner into trying the WOD by saying it was a "new warm-up routine."

Anyway, managed 13 rounds as rx'd with full deadhang pull-ups. Started breaking pull-ups at 8th set to 4+1 and then 3+2. Partner finished 8 rounds.

Very humbling experience, especially when comparing results to those of more experienced crossfitters.

Cindy as R'd, squats to Dynamax

21 rds, up from 19.

Jeff #71, my thoughts are with you and the families of your fellow officers. God Bless.

Did seven rounds of modified combination

5 HSPUs (Military shoulder press of 180 lbs) - more difficult than the angled HSPUs that I was doing)
10 pullups
15 single leg leg presses (180 lbs for each leg)

22 + 5pu

That's Cindy by the way

14 rounds
BW 158

Cindy

9 rounds with assist band on pullups @ CF Atlanta

started cf in Feb this year - 1st Cindy on 2/15 did 20 rds in 19.54 (nearly died) - 2nd Cindy on 4/11 did 20 rds in 18.57 - today 22 rds in 19.25 - getting in best shape of my life and working on my garage gym - chin bar - olympic bar and plates - dumbells - crossfit rocks

5'8" @ 138 bwt
44 yo

cindy

18rnds-sinebad
12- nemo
14-mustfa
10-buzz

16rounds and 5 pullups. cindy

Cindy - 11 Rounds, 11th round broken, then 3 pull-ups

Hey-

CFWU x 3
WOD 20 min - Mary 5 rounds

HSPU to post
SL-Squat with post-assist
Still ain't no good at kipping so PUs take lots of my time.

Jump rope practice for DUs and cross-overs
250m x 4 @ 34 s/m C2 rower

Good luck in your training,

-K

12 rounds plus 2 pull ups

I did kipping pull ups as much as possible but had to sub jumping pull ups with a negative for most of them.

4 rounds less than last time, but I did body rows last time.

Cindy: Did 15 rounds (+ 5 pullups). A PR!

Last best was 14 rounds using Gravitron for pulls. Today's pullups were on bar, but just half ups (top range only) to allow my elbow to heal more.

Felt great!

2 hour surf session this morning...felt tired going into this:

"Cindy"

18 rounds
+5 pullups, 10 pushups

First time doing Cindy! Nice!!!!

Cindy 10 rounds 20:00 min

Cindy

Justin:
21 rounds as Rx'd.. felt good

Armita:
12 rounds, modified standing pull-ups
First ever WOD!

Cindy
Tommy: 26 + 5pull
Billy: 25 + 5pull + 10Push

Marv,
Were you wearing a weight vest?

The standard CFWU seemed too similar to the WOD. Biked to the gym and did a 10 minutes martial arts workout instead. Modified Cindy to make it a little harder: pushups on blocks, overhead squats with a 10 pound steel bar. 11 rounds. Last two rounds had broken sets.

My first WOD (on the day it is supposed to be done)..I've been cruising the archives and easing my way into it.

BW- 236 30% BF (yea..I know..not good).

First week on Crossfit.

5 rounds of Cindy (assisted pull-ups on a Cybex)

-Jim

Warm-Up:
DL 305# 2x5 (This was my one rep max a month ago.)

Completed 3 rounds in 00:01:51, was kindly interupted, then started over.

22 rounds with 2 seconds left on the clock.

1/2 mile sprint warmup

Just to get the heart pumpin.

12 rounds 20 minutes 4 better than last time.

Its workin!!!!

"Cindy" 19 rounds

Performance clearly lacking... considering its finals week, my diet and sleep have suffered couple that with high stress I'm not surprised I did so poorly.

On a lighter note I was feeling crappy all day but after doing that workout I feel much better.

Matthew, 77.6kg, 10.3% Mary 9 rounds. Aim for ten next time. Plenty of room for improvement.
George, Cindy 22 rounds, plus 5.

Cindy as rx'd

full 17 rounds
3 round improvement

17 on Cindy

Hardest part was trying to stay focused... I have always zoned out on repetitive bodyweight exercises.

Cindy
16+3 - just less than 3 rd. improvement.
Got some good kips in but my upper lat tie-ins are already really sore just 30 minutes after the workout.

This is a great a workout...15 rounds of Cindy.

cindy
11 rounds even, down from 12 last time
positives: no broken pullup or pushup sets
negatives: squats were difficult and the heat index was probably 105...and i was outside.

Cindy: 22 + 5 + 4 = PR by the about 5 reps

Push-ups and squats unbroken. Pull-ups very broken after 7th round. That's where I need to focus. First 10 rounds in 7:15. The rest averaged one minute each.

am gymnastics practice -
L-sit, tuck sit to tuck hip lift, L-pullup 2/10, 4/5, HS holds 3/30 sec front/back

arms-only rope climb 15 ft - 5 ascends
straight-arm leg lift on rings - 3/5

cindy - 19 rds

Crossfit Plano

This was my first WOD in 3 months, I am a High School Baseball Coach so during the season I did not have time to work out, but today I am back and I completed 8 rounds of Cindy.

Time for a threesome...
Mary - 9 rounds on the nose
** 15 min. rest ***
Cindy (w/ring pullups and a 25lb. vest) - 22 rounds + 5 pullups and 1 pushup

Depending on how you want to count, WODs were either 3rd workout of the day or 3rd and 4th.

Group Moffett 2

completed 10-14 rounds of "MARY" down here in Florida. It has been 7 days since our last WOD.

cindy
13 rounds + 10 pushups 18:28
hands shredded on 13th set of pullups rendering anymore out of the question; on a good note, all pullups were unassisted; got a bit of the feel for kipping today

1st WOD.

20 rounds of Cindy + 1 pullup

BW 194

Anthony & Joe

2nd time with Cindy

16 rounds flat

6 rounds better then last time, it's nice to see such consistent gains.

Thanks everyone.

Mary
6 rounds + hspu + 6 one legged squats
100 push ups
100 sit ups

first time doing Mary, usually do Cindy. Felt froggy today. 1 legged squats are killer.

bw 199
44yr
24 rds as Rx nothing broken. Could have kept going! David Aaron and Brian got some.

CINDY!!!

Cindy

16 rounds, plus
5 Pull ups
10 push ups
5 squats

approx. one round better than last time

First time on crossfit and enjoyed it, not as in shape as i thought i was and didn't pace myself.
cindy for 11 sets, all pull-ups hanging towel and no kips. this place is great people can't wait for tomorrow

Age: 49 BW: 175 "Cindy" 18 plus 5 PULL 10 PUSH 6 Squats
17 last time
I'm happy

17 rounds of Cindy. A new best by (1) round.

Cindy: 14 + 2 pu
Previous PR = 13...so a small improvement

Cindy 14 rounds + 5 pullups.

Cindy: 10rnds in 8mins

on track to meet last date's rnds, but then somewhere in the 11 rnd i more or less blackedout while doing squats. i would have rather met pukie. have been feeling pretty crappy past couple days might be sick. anyway i plan to get nasty with cindy in the park on thursday or friday with my xvest.

24 rounds.

24 rounds

bw: 182
cindy: 16 rounds

bw 89,3 kg, the zone is working
Cindy 20 rounds

happy healthy training, Johan

JeffT, take care,God's bless

Going on 2nd week of Crossfit. Love it so far.

First Cindy: 14 rounds +5 pull ups + 10 push ups.

Did 1:45:00 bike ride warm up, roughly 35 miles.

Workout #1- 500yd Freestyle(running short on time at the pool)

Workout #2- CFWU x3(-pull-ups, +ball push-ups)

WOD
23rds 5pullups, 10 push-ups

Just wasn't feeling it today. Felt spent since I woke up. Might be lack of decent sleep. Who knows. Maybe I just need to stop acting like a little girl and sack up. 15 squats short of matching my PR of 24. Squats were only to parallel. They didn't feel to good.

I think I need to switch from pints of stout to pints Kool-Aid for awhile to recharge my batteries. Yah, and maybe not.

Get some, Go again!

Cindy

14 complete rounds

1 partial round of 5 pullups and 6 pushups

Cindy 16 rounds, 1 better than last time. Maybe could have done 17 or 18 but legs still tired from Sundays Triathlon.

Cindy
BW:200#
18 rounds. Increased 4 from last time @ 14 rounds.

Andy: 16 + 5 pullups
Paul: 22
Jen: 22 + 4 Pullups

Edit: Jen Sub Assisted Pullups :-)

I am new to the cross fit workouts, about two weeks in, and was excited about this one. I did 10 rounds of the Cindy. Can someone give me some insight here...is that below average, average or pretty good for a beginner to this style of workouts?

BW= 230ish

Cindy 19 Rounds.

17 rounds

Cindy 21 rounds

Did a 5 mile run in 39:43 min yesterday
Max HR 167
Average HR 145
Calories 315

Cindy 20:00
Max HR 174
Average HR 156
Calories 315

Half the time: same calories

Cindy. 9 rounds. Em-BARASSING. Argh. Mitigation: tweaked my lower back a few weeks ago and have been taking it easy, and lost some conditioning there. I think there may be some tabata's in my near future. Argh, again.

Mark,

We all start at different levels. I started out w/12 if I remember correctly. Maybe more. I thought that I was in pretty good shape. Yah, I was wrong. Remember it's the journey not the beginning. Just keep at it and watch the numbers improve w/disbelief.

Cindy: 14 rounds

hey franz
21rnds+10 squats...and 3 dry heaves

No Billy, no weightvest, just a tubesock of fat I guess. Tommorrow is another day tuffnuts.

Mary
15 + 5 HSPUs

16 Rounds

2 better than last time.

bw:204

13 as Rxd
First attempt at "Cindy". I don't know what was worse. The five pull ups or the 15 squats.

I'm 40 and compete in Judo. This series has improved my stamina and helped with the recovery from a MCL injury.

"Mary"
10 rds 19:51

30 min rest

"Cindy"
23 complete rds stopped at 20min

"Cindy"
25 rounds + 5 chins

cindy 13 rounds (1st time post month layoff for separated shoulder) vs
cindy 16 rounds 2/14/06 vs
15 or 16 rounds, plus 5 pull ups 12/17/05 vs
13 rounds + 5 PUs and 10 push ups on 11/18/05 vs 16 rds + 4 pull ups on 8/10/05 (pre-surg)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 14/14.

"Shingles comeback"
20 rounds in 20 minutes of Cindy. Can't complain for being a little off.......

Cindy x10 using pull-up machine

Mary

12 complete rounds- HSPUs were to a 2 inch pillow.

1st WOD after a week off. Working hard to defend my dissertation next week and have been eating poorly and only sleeping around 4-5 hours per night.

Stronger than last time, but completely exhausted half way through.

10 minutes - 8 rounds.

CFWU X 1

Jaw-jacked on the phone with a buddy about fishing

CFWU X 1

7 circuits in 11:30

That's enough for me for now - trying to be smart about easing into all of this.

Cindy - 12 rounds at the buzzer. Down by one round from last time, but it was miserably hot in the garage gym tonight. 95 outsde, 89 in the garage. Roughly 400% humidity, give or take a bit.

All pullups kipping and unbroken. Pushups a bit weaker this time. Had to go to knees on set 6. Getting a breakthrough on kips - smoother, but slower swing, getting much higher over the bar this time.

"Cindy" as rxd - first attempt.

Only six rounds, was shooting for ten. Could've done at least two more rounds without too much trouble. Need to work on kipping pullup.

team tikrit (campbell forward):
mfbunch:
16 rds + 5 pu, 5.5 (muscle failure on #6) push-ups
for all the army folks out there-don't succumb to the temptation to do pushups apft style and squats to knee-bender style. go full range of motion (chest to floor, elbows locked at top on push-ups; and butt to as close to ankles as your flexibility and balance will allow on squats); this makes the difference between 29 rounds w/sloppy form and 16 rounds with strict form and you will get a better workout

Talissa: Did "modified Cindy" since I had no PU bar in LA.
10 Pushups, 15 Situps, 20 squats in 20 min:
I did 17 rounds

First WOD, first of many to come...

Thought I was strong and a solid runner...

8 rounds +5

New crossfit convert, for sure.

9 rounds + 2 pullups for Cindy

I was surprsingly energized this WOD, and I believe its due to Crossfit. I do, however, feel I could have gone much faster than I did.

I was SO close to 10! And for those who lose count easily, this is how I marked my progress:

Wipe a finger on your forehead to collect an immense amount of sweat and wipe it on a mirror after each round. After the 20 minutes, breath on where you marked and count the number of marks! People thought I was gross but it's the price I pay for fitness.

19 rds / 7 push-ups.

JeffT #71, the FPD is in my thoughts, especially the two children and their father.

WOD: First time with Cindy, in fact my first time with any of the girls.

7 rounds in 19:54
pull-ups with my new doorway bar and therabands
push-ups on an incline (the easier kind, not the harder kind)
squats to thighs parallel to ground -- I could go deeper, but am worried about my knee until I gain strength and muscular balance in my legs

Since pull-ups were the easiest part, I conclude that I used way too much assistance. I haven't done a pull-up since I was 14, so those should have been the bottleneck.

HR 168 at end.

...it can only go up from here!

Did wod "mary" 12 reps,wanted to try and do both workouts but "to many women not enough time!But I also did a run of 2 miles.

Cindy

17 plus 5 pullups and 5 pushups. I've done better, I think.

Mary
12 rds in 20:03
HSPU nose to floor, many without wall. Still trying to find that balance.
One leg squats to milk crate for depth.(savd me some time)
Pull-ups unbroken through set 8. Finished with 10/5 for last 4.
Great Workout! So simple yet so effective!

Cindy, 25 rounds

Its funny that I was at round 16 at around the 00:10:00 mark...

KT: 6 rnd in ten min, then break before doing more

Ali: 4 rnds in ten min, before doing more

Good workout to start Crossfit with regualrly!! We had a great time, and am learning to concentrate on form... both of us new- and eagerly awaiting for tomorrows!

As Rx'd Cindy 16 rounds.

Got 2 new guys working out with me now. They got about 16 rounds of cindy I hit 18 with 2 minutes left, ran a preworkout 2.5 mile so that mightve slowed me down I dunno. We're working on handstands till we get em down. Thanks for the great workouts, everyone in the gym out here in the desert keeps asking me what Im doing, it's pretty funny. Take care everyone

20X[5 X Broken Jumping PUs + 10 Pushups + 15 Squats]

I can feel a good progression especially in my pullups.

Cindy: 13 rounds (I think)
Did this WOD in the playground with my 1-yr-old son and his "girlfriend" pestering me, so I may have lost count. Much less focus than when I'm in the gym. Did 14 rounds last time, so probably could've equalled or improved on that total.

************************************************

Cindy as rx'd 14 plus 5 pull -ups then 8 push -ups.

************************************************

My first post. I've been a "stealth" crossfitter for about a month, but had to take a week off due to rippin' headaches. I see from the messsage board that others have suffered from this as well. Better now. Should I be concerned?

9 rounds + 5pu and 10 push ups (did the 15 squats after the fact - 20:22). All pu on grav at #12 or jumping. Just getting back into working out after 10 years of being a couch potato. Lovin' it!

Cindy:22 rounds. 3 less than last time. Haven't been getting much sleep lately.
3x5x22#squats
3x10x00#dbs shrugs
3x10x40#db curls

Messed up on the extra stuff.
3x5x225#squats
3x10x100#db shrugs
3x10x40#db curls

8 rounds + the HSPU and Squats of round 9.

Danced with Mary.

Cindy
26 Rds
+5 Kippers

First "official" Crossfit workout:
Cindy for 12 rounds
(did pullups on a Total Gym slidy-inclined-bench thing; did pushups on knees)...I hope by next time I can do the pullups unassisted and full pushups.

Thanks to Scott McAndrews, my friend and inspiration for starting CrossFit; died on Mammoth Mountain Ski Patrol 4/6/06. His spirit is with me as I take up the mantle of "Crossfit Eastside" (Eastern Sierra, that is).

Cindy

12 rounds.

This is my second time doing Cindy, first time was about 9 rounds and I had only had about 20kg on the assist for the pull up this time. Last time it was about 35kg. So I think I can call that a successful improvement.

did cindy and managed 21 rnds (pr 25)

slowly getting back in to it

did cindy and managed 21 rnds (pr 25)

slowly getting back in to it

Went for Mary this a.m.

x5 HSPUs (nose to floor)
x10 One-leg Squats
x15 Pull-ups (Jumping)

11 Sets + 5 HSPUs + 10 OLS + 7 PUs

With regards to the One-leg squat. Is your free leg supposed to remain in front of you or under you?

Modified Cindy - 5 PU (kipping)/10 Push Ups/10 Sit Ups/15 Squats

14 Rounds + 5 PU

14 rounds even (probably could have finished another half a round if I wasn't huffin and puffin so hard)...

Finally a true cindy :). First as r'xd
Having an "off" day and only mangaged 12 rounds, but they where all as rx'd and pull ups where unbroken till the 9th round.
then 4/1, 4/1, 3/2, 3/2

Cindy

22 rds +5 PU

Wynn first WOD ever

9 rds

0600L KAF

Team Baghdad
MAJ J: 18 Rounds
MAJ K: 18 Rounds
MAJ N: 15 Rounds- no pullup juice after 3rd Round

14 rounds

18 rounds pull ups on rings

"Cindy"
16 rounds, PUs on bars

46 y/o
5'-11"
170 Lb
"Cindy"
15 Rounds of:
5 L-Pullups
10 Pushups
15 BW squats

Mary- 7 rounds. First time taking the option. Best ROM ever on HSPU's, had to use pole for support on squats.

Did Cindy for 10 rounds

15 sets 5pu 10 pu 2sq B much beteter than first time
9 set Cq same as first time Shoulder hurt

linda due to left elbow epicondylitis

dl: 185
bp: 175
sc: 90

10/9/8/7/6/5/4/3/2/1

Cindy: 16 rds., PR (reg. pullups for first 6 rds, then jumping/kipping).

11 rounds + 5 pull ups

(pull ups unassisted, chest to ground push ups, and butt to ankles squats with good form - after re-reading the cross fit journals again).

Hello everyone!

Well I was aiming for 15 rounds of Cindy but was sore from yesterdays so this is all I managed almost at my PB of 14 though which I achieved with assist. Next step is doing this without any jumping pull ups.

Rounds = 13

London Crossfitter!

CINDY 11 rounds w/23 lb flak vest

followed by 5 mile run.

2 weeks into crossfit, love it !

"Cindy" in India!

17 rounds (2 more than last month)
jumping pullups
good form on squats but harder to maintain on the pushups

post-WOD: 3 rounds of 5-min. treadmill run + 5-minute C2 rowing

17 rounds as rx'd = 4 pushups

Worked out with Konantz doing "Cindy"

I did 15 sets with assist on pull-ups

He did 15 sets with no assist, with an extra set of pull-ups

Cindy

15 rounds

18 rounds of Cindy.

Cindy

Bike 12min/ 3miles (level 8)

17 rounds
+ 15 pullups / 25 pushups

Breck (comment #27) inspired me to take on both girls today.
"Mary" 8 full rounds + 5 HSPU + 10 OLS + 13 PlUPs
"Cindy" 21 + 5 PLUP's

Cindy

17 rounds

Later pullups were a little weak in form.

Correction
Time was 13:50 for PP 75 kilosx2x10 SW/ DL 165 kilosx2x10.
Same time for Lisa.

bw: 215
22 rounds Cindy

Cindy scaled:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

13 Rounds 20:11

Pull-ups were assisted but they are getting easier and less assisted. The last several rounds of push-ups were down normal; knees up. Squats were the easy part of Cindy. I have always loved squats.

People were really looking at me weird with this one. I love it!!

JFG

Dropped to 23 rounds from 26 last time.

Back in the fray . . . CFWU 3x15. BW: 205. 10 rounds of Cindy. Weak, but gotta start back somewhere.

Cindy

12 rounds even

Cindy: 12
pullups assisted 30-40-50

13 rounds

CFWUx3 (sub leg raises for pullups)
Cindy 20 rounds (38-40 seconds per round 20 second rest), so really finished in 19:40.

Next time I'll have to increase to 1 round per 55 seconds (that's going to be fun trying to keep track of).

5 round improvement, thanks coach/crossfit/Rick Ihrie!

cfwu x 2, minus dips and pullups, then

as rx'ed:

12 rounds

12 rounds

Finished 16th round of Cindy at 19:32. No sets broken. Pullups kipped. Spotting others on bench press and waiting for pullup bar kind of screwed up my time.

Cindy:
Been up to 24 rounds before, but questionable on full ROM. Tried a different approach today, driving each rep to full ROM. I'm not used to this, so lots of repeats.

8 rounds

included sit-ups
(5 Pullups, 10 pushups, 10 situps, 15 squats)
13 + 2 Pullups
last 4 sets included some jumping pullups

20 rounds Cindy
1 better than 15.2.06

Mary is tough....Cindy is cruel.

17 rounds same as last time.

Mary
5 Pull-ups shy of 7 rounds. Slightly assisted SL Squats, and not killing it speed-wise, so I'm happy.

Cindy Rehab (still rehabbing MCL of right knee) - 13 rounds plus 5 pullups
situps subbed for squats - very gingerly moved from sitting position.

Cindy - 24 rounds. Just a couple squats shy of 25. I am running a day back due to in service training.

"Mindy"
5 hspu
10 pullups
15 pu
20 squats
8 complete rds in 20:00

Cindy

18 rounds

Chose Cindy this go around.

18 rounds with 10s to spare, pull-ups done on rings. I've been inconsistent for too long with crossfit lately. Getting back in really wooped my butt.

Cindy
23 rounds.

Cindy

12 rounds 2nd time on routine since starting program. 5 rounds better than 1st time in April (7 rounds then).

Mary

10 rounds complete...

5 hspu's short of last time...

Cindy:

lil brother Andy= 13 rounds + 3 pull-ups

big brother Scott= 8 rounds + 2 pull-ups

Executed the Cindy WoD on 051006 @ 11 complete rounds.
-Followed up with the back squat WoD from 051006.

Second attempt at Cindy

10 rounds: Torture at 7 rounds.

Was one round better than last attempt

Cindy

Previous: 14 rounds
Today: 15 rounds

Goal: 20 rounds (almost there!)

Jason- "Cindy"- 19 rounds

Vanessa- 1st time doing "Mary"- 9 rounds

Joe- "Cindy"- 23 rounds + 5 pulls, 10 push-ups, and 3 squats

Sarah- "Cindy"- 15 rounds + 5 pulls and 10 push-ups

Cindy
Brando: 9
Jules: 9
Jules yesterday: 9 (did twice in a row)

bw 165#

Mary got 13 rounds exactly in 19min 57sec

waited about 15 minutes
did Cindy (modified) 5 ring dips, 10pushups, 15 squats

got 22 rounds and 5 ring dips, 6 pushups

bw 170

21 rounds

up 2 rounds from last time, and 6 rounds from the time before last

Cindy
interupted at 13 sets, 5 pullups - 13:49
pushups were becoming the limiting factor

Cindy
19 rounds
Need to work out earlier in the day. Still 2 more than last time.

cindy 15 rds.

"Cindy" - 14 rounds and close to 5 pullups (20:02 when I looked at stopwatch). BW - 240 / age - 50. This was up from 9+ rounds completed last "Cindy"

Mary 7 rounds + 5 HSPUs

Well maybe i didnt beat you or tie you but i got one more round then last time at 15 rounds in 20 mins

Cindy
15 rounds.

PPD Results (Con't)

Andy (196bw) = 9 with Cindy.

Meh. 12 rounds Cindy. All PU dead hang.

40lb Weight Vest
20 rounds

Did this one a day late.

18 rounds - up from last time and approaching that elusive 20.

Cindy 12 rounds.

Did kipping pull ups through round 8, then jumping. Did all Gravitron and 10 rounds last time so that was good improvement.

i did 10 rounds plus 120 extra pushups and 15 extra pull ups, although it took me an extra 15 mins to do the extra push-ups and pull ups

Cindy - 18 rounds. New PR.

Cindy 20 rounds subbed L-pull ups for reg pull ups.

cindy

14 rounds + 5/4 (pr by 3 rounds)

Cindy - 22 @ 20:24
Pull ups on the big bar @ 31's today (seems to have a lot more bounce on the kip)

bwt: 195lbs.
10 rounds
subbed assisted pullups (50 - 70 lbs off bwt) after 3rd round so I could get full range of motion instead of just jumping and negatives...

failed to mention that it was Cindy. Also forgot to mention that after round 7 I had to use knee-pushups to get full range of motion. Hope to improve all around next time.

Cincy as RXd: 23 rounds + 5 Pull-ups, 10 push-ups, 7 squats.

24 next time!

Cindy

14 rounds

PU - jumping kips
Pushups - knees

Tried Mary for the first time.

7 rounds + 5 HSPU, 10 squats, 8 PU.

Have had a horrible two days at work. Probably my worst ever. Can't sleep at night. Then, true to form, I got a PR on Cindy - 21 rounds, with good ROM on pushups and pretty decent ROM on pullups. Think I may have been able to add a full round if I hadn't have been displaced form my usual pullup bar mid-workout.

Tariq

Horrible two days at work. Can't sleep at night, hating life. Then, true to form, I squeezed out a PR at Cindy - 21 rounds. Would have maybe had 22 if I hadn't have been displaced from my pullup bar mid-workout.

Tariq

"Cindy"

16 rds + 5 pullups + 3 pushups

pullups kipped, palms parallel (facing)
finally getting close to my PR of 17 from last July
pullups and squats unbroken; pushups terribly broken after 4th rd.; pushup form/ROM could be better as I tire but still seemed acceptable to me; would be useful for me to video these to tell for sure.

BWt = 155

Cindy 14 rounds + 5 pull-ups (PR)

BW = 257

Cindy

14 rounds.....pullups slow me down something awful but I am getting better at them.

Steve:
Cindy
15 rounds + 3 pull-ups

Sabina:
Cindy
11 rounds
Did 3 pull-ups in round 1 and 1 PU in rounds 2-5 unassisted, all the rest were assisted.
Half of round 6 push-ups were on knees as well as all of rounds 7-11.

Cindy 13 rounds + 3 pull-ups. Rounds 1-2: Overhand; Rounds 3-5: Under-hand; Rounds 6-13 + 3: Parallel Grip.

22 complete rounds
Chest feels like I am pulling muscle for pushups
Not satisfied with effort today

27 flat
good rom on squats, better on psups, all kipping
wu=run 1 mile 8.08, 10 min stairclimb one max peak (ouch)
legs hurting after DL's yesterday, no breakfast

CFWU x 1
Cindy (Modified)
2x handstand push-ups
5x L-pullups (alternating grips)
15x pushups
15x overhead squats
10 rounds in 20 min.

4 rounds of Cindy in 12 minutes. I might have gotten another round in if I hadn't had to cut short my workout, but 20 was already a lot more pullups than I thought I could do.

16 Rounds + Chinups

As rx'd 8 rounds

Mary: 13 rounds in 20:05

Did 10 pistols all on 1 leg, then the other leg next round. I can't wait to try alternating legs in the same round...

Used a pole for balnce, great depth...A2A

I was marking each round as I went on a piece of paper and totally miscounted how many rounds I did on my previous post (post #367). The correct amount is:

23 Rounds + 5 chinups

Cindy
9 rounds even

Warm up 15 inverted burpees
CFWU (minus pull-ups and dips)

I'm shocked.. I mean when I started crossfit just before the new years I did cindy a little over 11rounds.. 16 late febuary...

19rds + 5 Pullups with 5seconds to spare..
Crossfit is amazing.

Cindy
13rds.

17 rounds plus 5 p.u.
up from 14 rounds

1 Mile Training Run (7.20)
WOD as RX'd
14 Rounds, 5 Pull-ups....

14 rounds up from 12

11 rounds in 20:36 -- PR by about 30 secs.

(It's easier to count rounds and time than "fractions," so I just finish whichever round takes me past 20 minutes.)

I really have trouble gaining and maintaining pushup strength -- most sets were very, very broken.

Cindy, 19 rounds

Cindy...21 rounds at the gym....people kept looking at me and wondering what I was up to...I was sweating!!!!
Pull-ups broken, but all others good

10 rounds even.

18 rounds of Cindy

improvement of 3 since April

Cindy 25 rounds. Down on pb, but happy enough - at the end of a long week and squats getting deeper each time.

13 rounds + 4 pull ups
Nice!

Ups sorry forgot that was Cindy.

I am working 1 week behind on the WODs. The logistics are easier.

Cindy
19 complete rounds.

Looking to cut the recovery time between sets on the next go.

********************************************************14---dropped one round from last time. Work day.