this one really got me last time, going for 22 rds

Does the alternating on one leg squats mean 10 right next round 10 left or 5 and 5 each round? Thanks

if you are in the denver area, we'll be at washington park for cindy around 5:00 p.m wednesday eve.

Randy
Wish I could be there with you and Crossfit Denver tomorrow. Have fun!

#2 - Tbird

I read in the comments when this workout came up before, that the proper way to do the one-leg squats is alternating each leg per rep for a total of 10 per round. So, 1 rep right leg, 1 rep left leg, and so on until reaching 10 total reps (works out to 5 each leg per round). Can someone else who may be more knowledgable confirm this?

Got 16 last time. Shoot'n for 20 rounds this time. My elbows are killing me though, does anyone have a website I can go to for treatment options?
Thanks!

#6 Ron

I use elbow braces when I do my pullups because I was starting to get tennis elbow (again) in my right arm. I did a quick search and found ones similar to the ones I use:
http://www.elbowpain.com/Elbow_Pain_Products/EpiPoint_Elbow_Support.htm
I'd certainly check around to get a better price, $38 seems awfully high. You should also check to see if your doctor/insurance provides braces for free.

Which one is more prefered mary or cindy?

Wednesday 0430, I'm not gonna sleep a wink!

#6 - Ron

I answered your question about where to go for sore elbows, but I think my comment (and link) triggered a spam filter, and consequently my post will have to be approved before it makes it to the board. Just do a web search for elbow braces and you'll find lots of options. I use a brace that goes on my forearm, and it has totally taken my elbow pain away. Check with your doctor and insurance company, as they may provide you these for free.

#3 Randy
Damn I've got to pick up my in-laws from the airport at 4:30. Wish I could be there. Guess I'll do Cindy alone in the morning.

#6 Ron,
if it is your joints your talking about try taking "glucosamine chondroitin plus MSM"
it works awesome.
I love Cindy, She was my first CrossFit workout.
Jason.

Go Rob!

Rob, my Irish brother, once again you impress! Got to work on our hand shakes still though.

Riiiiight, compare results with two weeks ago. Time to dig deeper into the drum of torture, methinks.

OPT, you wrong!!

there needs to be a crossfit joint set up in miami, fl.

on a day like today, what would a typical total workout look like after the cfwu and then "cindy", would you do anything else???

This is going to be killer, but I wonder if this is going to hurt more than the 2 hour swim practice that is going to come after this lunacy.....I think I have an appointment with pukie either way.

Mary 12 rounds + 5 HSPU + 7 pistols

Kinda distracted from the fitness monster depicted by the black socks and shorts he has clad himself in.

-D.

Travis bwt:238 12rds, 1 round over last time
i think i had 30 seconds left but it took me a wile to be able to focus on my watch and tell what the numbers were.
Rob bwt:231 16rds, 1 round over last time

Well, after a week off (to let an injury heal . . . partially), I'm back. And what a WOD to return to . . .

Cindy:
15 rounds as rx'd
15 last time

10 rounds plus three pull-ups, with 50# assist

Last time 9 rounds, 5 pull-ups, 3 push-ups, with jumping pullups

Last time assisted 8 rounds 18 min 80# assist

of Cindy

yeah, seems that I forgot to mention that it was "Cindy".
so there, I've mentioned it. have a nice day

Ooooo Mary how I am gonna own you....cindy got it last time, now its your turn......25 rounds for cindy now its time to get over 20 for Mary!!!

Team UB Xfitt

12 2/3 Mary's as rx'd, i think 11 last time, too far back to check

New to this program. What kind of squat? Barbell, dumbell, weights, no weights? Couldn't find a demo of just "squats" on the exercise link.

1 mile run
CFWU (less OHSQ an PU)

Cindy as rx'd

16 full rounds (2 more than last time)

not bad considering that I did "3 bars of death" less than 13 hours before this.

1 month in...I guess this cross fit thing really works.

#28 Carter..

Just air squats. Put a big med ball at your heals and squat down to it to make sure you get the full ROM.

Cindy w/ jumping pull-ups
20 rds + 1 rd of pull-ups

last time: 16 rds + 1 rd of pull-ups

Last time I did 10 2/3 rounds w/20lbs in my weight vest. I'm going to shoot for 13 rounds this time.

CPWU - 10 min

7 rounds in 10 minutes

First time doing pullups since June, tried to get back in the groove last week. Going to do some scaled back WOD's this week.

Prehab stuff from Core Performance book - 15 minutes

5 rounds of Cindy. Squats were a breeze, pushups started getting challenging in the last couple rounds, but I kept getting stuck on pullups and having to take big breaks to be able to complete all 5 reps.

"Cindy" as Rx'd
10 complete rds + 5 pull ups

Did something a bit different today. Felt like being outside.

5 rds for time:

100 single unders
25 box jumps, 24" box
25 wall ball shots, 20# ball/10' target

22:52.8

great workout, legs are shot

Cindy: 17 rounds, as rx'd

Crossfit Philly in 'da house.

#6, I use the "band-it" elbow brace. Had a nasty case of tennis elbow from heavy cleans...It works wonders as a protection from tendonitis, without cutting off circulation. Unique design. I swear by it.

Cindy -

10 times as per...

Warm up (sort of a modified CFWU):

10 dips
15 samson stretch
15 squats
20 sit-ups
15 back extensions
20 sit-ups
15 back extensions + 25lbs
5 minutes jumping rope

WOD:

13 rounds of Cindy. I think my previous best was 10.

Nearly passed out while stretching afterwards.

Yesterday was my second day of crossfit and since it was a rest day I went back and did Saturday's workout. I'm extremely sore in my chest arms and back. Should I go ahead and give this one a shot or what. Any advice?

I am waiting for the day when we have the Murph workout. Right now everything is too easy. We do the Murph for a warm-up. Have a good workout.

25 rounds Cindy. 1 down on last time, but deep squats to a medicine ball made a difference. Followed by 38 pull ups.
Move on to Mary next time.

Cindy 14 rounds 1 more than last time

#6 Ron:

Try this for your elbows instead of a brace:

http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1376

#41 david c.

yes, do the workout even if you're sore.

BWT=277#'s; 42 yoa

Cindy with jumping ring pullups (rings at top of wrist at max reach)

17 rounds, up from 14 last time.

First time with a kip. make all teh difference. 20 in 20' 20".

Then a 1 minutes 15 kg weighted plank inspired by yesterday. 20 situps and 2x10 hammer curls 14 kg's. These are on advice from Mark Ripptoe from his paper on strength training for fencing. Funny thing was that after teh kipping pullups my biceps while mpumped weren't exhausted.

Cindy as Rx'd
30 rounds...25 last time
Crossfit...like nothing else!!!

BW 180
Warmup: 5 min C2 row (1100m)
3 x 10 situps/good mornings
Workout: Cindy as Rx'ed - 5 squats short of 14 rounds

BW 205 WOD CINDY

14 Rounds with 9 push ups

When I started CF in October, I could barely do five pull ups as a one set max. I am forced to dead hang due to a flimsy chin bar... but I did every one of the 14 rounds! Thanks to CF!

Cindy as rx'd. Had to resort to jumping pullups by the 10th round, but pushups and squats were still strong and I wanted to max the NE response. 15 rounds + 5 jumping pullups + 10 pushups + 3 squats.

Visit with Cindy once again. Last time 18 + 5 pullups. I was aiming for 20 today. Did 22 rounds + 5 pullups, 10 pushups, and 6 squats. Next time I'm planning to break 25. Also, did 30 minutes of kickboxing before my date with Cindy. Right shoulder and lower back sore but pushing on. Jim

Cindy: 11 rounds.

Created my own little workout this morning.

10 rounds for time:

5 - 225 lb. deadlift
5 - 70 lb. weighted dips

19:40

Lunch hour is time for "Cindy" to die! This was one of the first WOD I did (started about 3 weeks ago). Busted out 15 rounds then, looking for at least 16. I'm still using dead hang pullups, so that hurst the number a little.

#49, you're a Crossfit Demon!

Mary - 11 rounds in 20:03

5 HSPUs on squat rack - unbroken
subbed 10 squats with 45 lb bar - unbroken
15 pullups - broken from 4th set forward

age 41
bwt 231

Cindy: 10 rnds w/jumping pullups
10min on C2
10min on bike

So, just because I love the parallettes so much, do you guys do your WOD pushups on the parallettes or just on the floor? Anyone mixing in any variations? Diamond, clapping, etc?

Also, for pullups, does everyone switch back and forth? Or can someone remind me which is a pull up and which is a chin up (palms in/out)?

Didn't have access to internet and actually did this Cindy last night. 10 rounds with palms in, and parallette pushups.

13 Rounds
one round less than last time
kipping pull-ups
push-ups on toes
squats to dynamax ball

10 Rounds of Mary
Assitted pistols
Kipping pull ups

"Cindy"
18 Rounds
Up from 16 2/3 last time. All sets unbroken(PB).

7am Class CrossFit Santa Cruz:

Cindy:
Jake Wormhoundt - 19
Brent Edwards - 14
Joe Londrigan - 14
Amanda Londrigan - 14
Alan Goldstein- 12
Amy Garrett - 8

Mary:
Cill Adams - 9
Rob Miller - 11
Karyn Goldstein* - 9

"Pregnant Mary"
5 HSPU
10 Pullup
15 KBS

Annie Sakamoto - 11

11 rounds Cindy
ring pull ups

Took a break for awhile...however it's nice to be back.

As Rx'ed: 15 rounds + 5 pulls and 10 push

Focused on doing deep squats

21 rounds plus pullups, pushups and 7 squats on 22nd round. Did Mary last time, but in April did Cindy for 20 rounds. It's nice to see continual improvement. Thanks Coach.....

WU 1/2 mi walk on treadmill and stretch
WOD
"Cindy"
23 1/3 rds as required
Notes: Felt pretty good. Not light headed.

Cindy 15 rounds in 19:39. Comepletely wasted.

Pushup endurance was the weak link and killed my round count. Pull ups and squats were fine.

Guy on the leg press machine next to me kept looking at me to see when I was going to stop. He moved on before I was done.

cindy

19 rounds as rx'd w/ 10 lb weight vest

CFWU
500M row
L sit Progressions
Front Plank Progressions
800M 4:10
Cindy 5 rounds/10 Mins, dead tired

22 rounds

Not a PR

5000m row in 17:49. Not a PR but close.

Followed by 20 rounds of Cindy.
(Every minute on the minute)

skipped the girls to do Painstorm XV. 51 minutes later I regretted the decision.

Been creeping ever closer to Cindy's 20 in 20 benchmark.

Last time got 18 + pulls. Going for 19 today....got all day to get ready.

Cindy
11 rounds plus 5plu, 1pshu

Jumping pullups
Pushups off bench
Squats b2a

Pushups my weakness, first two rounds unbroken, rest broken at 6/4

Last time 10 rounds

Some of you guys and gals are animals -- way to go!

Dan - age 38, bwt 252#

"Cindy"

8 rounds plus 5 pullups. Did a couple dead hang pull ups in early sets then used 50# assist, last several sets had to use 65# assist. Still a big improvement over April 8th, when I did 9 rounds but used 100# lat pulldowns instead of pullups.

Did a Stew Smith pyramid workout today instead.

IMO, CrossFit is definitely the best program I have done for functional strength and overall fitness. However, if there's people out there looking to specifically increase a PT (military or otherwise) score, Stew Smith's program has been more beneficial for me. the big drawback of Stew's stuff is that once you get into the more advanced stuff, the workouts can possibly last up to 3 hours (including transition times).

#73 Travis,
How many rounds did you get? I'm thinking about doing painstorm xv for the day before rest workout.

As Rx'd 28 19:58 PR
Did C&J's and PU's yesterday. Squats went much better today.

All rounds in less than :51 secs. 15 rounds in less than 10 minutes. First 9 rounds hanging pu's the rest kipped all rounds unbroken. Felt really good today. Just started zone diet a few days ago, not sure if that was the factor or not.

Had to use a machine today due to the rain outside, so these were dead hanging pull-ups!

As Rx: 18 Rounds
Last: 24 Rounds- outside bar

Feel pretty good even though the number is lower, I couldn't cheat my pull-ups by kipping!

8 rounds of 5 jpu, 10 pushups, 15 squats
one round improvement over previous
40yrs, 213#, 17th WOD

crossfit@rawc.org

Age:42, Wt:178

Warmed up with a jog around the cul-de-sac.

17 rounds, dead-hang pullups, chin-to-dirt pushups, forearms-to-knees squats, using the kid's swingset in backyard. The last time I did Cindy I got 15 rounds. Improvement feels good.

AHR:154, MHR:174, RHR:49 before I got out of bed.

37 YOA
188 lbs

Cindy

20 rounds + 1 pullup

PR-18 + 5 pullups and 10 pushups last time.

CF is working.

I've been coming to Xfit for several weeks and i love the workouts. I've been seeing lots of improvement.
wod cindy
10 rounds + 5 pullups
Anyone know the best way to work up to handstand pushups. I can do one but it about kills me.

age 37
bw 220
2nd date with Cindy
Upped pull ups by reducing assist to plate 15 on Gravitron from plate 20
It was either nine rounds plus 5 pull ups and nine press ups or ten rounds and the same extras but I had a mind meld with gym floor and lost count.

Cindy with pull-ups on rings.
16 rounds.

Ben: Mary, 12 rds, HSPU self-assist on squat rack

User malfunction on timer, failed to do immediate action so estimated time.

#49

30 rounds! Holy Moly! Maybe next time you could make a video of at least a few minutes of it? Amazing.

age 16 bw 160

26 rounds of cindy

i wonder if barry weinder #49 is still alive after doing 30

by the way fhace#36 your workout looks sweet, im gonna do that on my rest day. thanks a lot

BW: 173
CFWU X 3 except Pull-ups
"Cindy"
As Rx'd
23 rounds plus 5 Pull-ups

"Cindy"
6 Rounds
1-2 20 assist on pull ups
3&4 30 assist
5&6 40 assist

substituted squats for sit-up, squats tomorrow

Normal chest/tri workout
additional ab work

Cindy - 12 rounds in 20:59

After 12 rounds I started to get a pain at the top of my right lat at the back of the shoulder--Teres Major or Minor? (I think I might have tweaked it 2 days ago doing assisted HSPU's.)--so I stopped and tried to work it out doing a bit of myofascial release with the foam roller. That didn't provide any immediate relief, so I set up a step under the pull-up bar such that I could grip the bar at full extension, restarted the clock and finished to 20 mins subbing one handed jumping pull-ups (break time was about 3 mins).
Total reps, Cindy: 23. All unbroken.

24 rounds as Rx'd + 5 pull ups, 10 push ups and 3 squats.

I pulled my groin yesterday in SWAT Training. Not a bad pull but I can't run very well. Any miracle cures so I can get back at it ASAP!

Ryan

"Cindy"
23x + 5 pull ups

"Fat Cindy"

+ added 25lbs to bodyweight

8 rounds + 5 pullups in 20 mins.

5 Pullups - chain weight belt
10 Pushups - plate on back
15 Squats - held plate to chest

the movements weren't as difficult as breathing. all sets were unbroken, except pullups in last two rounds.

Didn't have internet access earlier today, so I did Fran, as rx'd 8:12.
Just moved into a new place and it took about 5 days of work to get the garage usable for a gym. definately felt those days off during the workout today-- a little too much.

BWT 160.
CFWU modified for 5 pullups and 5 dips
Cindy x 15 in 19:40. Dead hang pullups.

#77 Did Stew's 12 weeker about a year back. I agree that it gets you in good shape, but for very specific sort of physical activity. I'm currently in the "Growth" phase of Maximum Fitness. Had to travel for work for a while and forgot to copy down the workouts. Switching to CF for the time being.

First time with mary. 6 rounds +5 HSPU 10 Pistols 8 PU's as rx'd BdyWht 190 lbs

BWT 174
Cindy: 15 Rounds in 19:36.
Dead hang pullups.

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

Total = 15 Rounds + 5 Pull-ups + 7 Push-ups

Notes: PR by almost 2 full rounds! Thanks Coach!

Cindy - Love the Women
1st time on this one - 10 rounds in 17min - almost passed out. Stopped at 17min. Think I found a partner from work though. Hoping for some added motivation in the future.

WOD 5

(30+20)JR + (CFWU+)x2 + wall ball
Cindy x 9 in 20:15.

Barry #49 - 30 rounds is sick!

BW 170, Age 33

Chunky Cindy (as rx'd but with 20lb vest)

19 rounds even, only 3 rounds less than Plain Cindy two weeks ago, but started kipping at 5th round, instead of 15th, and broken at 17th, not 19th. Everything else unbroken.

Did a 20th round (after lying on the floor for a couple minutes...) Felt like some had sprinkled Pixie Dust on me!!

#49 --> Great job!! 30 rounds, impressive!!

my first "as Rx" WOD,

9 rnds of Cindy

ok, so i had to got to assisted pullups after the 1st rnd

Second time w/ Cindy

As rx'd

20 rounds in 20:13.

Last time got 16 rounds. Next time 22!

Mary 7 rounds complete.

33yo male @ 195#---12 rounds in 19:45

that was cindy

Cindy...

20 rds as Rx-ed in 18:53 -- finished about 5 pullups and 5 pushups at end before 20 min passed.

Lovely little workout - only bein' 5'7" helps on the squats

Hey everybody, first time poster here.

Got 16 with my girl Cindy and that was after a concert last night. My feet are killing me. Floor seats rock.

Also got a bit of a stomach workout from the comments about the socks and sandles. I'd be disowned if I wore that. He's a braver man than me.

20 rounds using 60# assist on pullups.
4th time in 3 months to do this workout. improved from 12 to 14 to 18 to 20.

CFWU x 1
Cindy
20 plus 5 pullups, 10 push ups and 2 squats

aet 43
bw ?163

22 or 23 rounds as rx (lost count) 19:37

2 ( or 3) better than last time

WOD
CFWU x 10 reps per exercise, 1 round
Cindy as rx'd, with a 25# vest-18 rounds
Burpees x 30

Mary

10 + HSPU, SLS 10 pu
SLS (pistols) with slight assist.

#41 "Marcus" is full of crap, and a phony to boot.

There's no "Marcus Bartels" at Minot AFB. There's a little airman named Sean Bartel, however. Hmm...

first time w cindy, 10 rounds 19 minutes, not too bad. Was on the ice after playing hockey....talk about jello on ice!

Age 34
BW 210

Never thought an old gym rat like me would like these workouts, but I havent breathed this hard since ...... I LOVE IT - and yes more flexable and gaining muscle tone

18 1/2 sets of Cindy's
1 mile run warm up
1 mile run warm down

Keep them coming

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
19 complete rounds in 20:16
6/30/2006= 19 complete rounds in 20:00
1st= 0:41 (prev. 0:42)
last= 0:59 (prev. 1:03)
slowest= 1:12 on 18th (1:15 on 16th)

For the Mary "hand stand" pushup, can you use a wall or a partner to hold you? What do you like for the best results?

14 rnds. Same as last time.

Can't seem to break the 14 round barrier. The pushups were the limiting factor as usual. They were stronger though. After the first two unbroken sets, the first break never came before 5 reps.

Cindy modified

3 pull ups (jumping)
4 push ups (hands elevated on box)
7 squats

18 rounds

"cindy"
bw195
RX'd
22
fat cindy sounds like fun...next time...thanks for the idea I think.

30 y/o, 145 lbs.

2nd time with Cindy, as Rx'd.....32 rounds! Beat my 1st run by 6 rounds. Felt like puking afterwards. I'm not looking forward to attempting to break this PR down the road.

Introduced my buddy to crossfit 2 days ago with Cindy:28 rounds for me, he didn't keep track. Did Mary today:14 rounds, which is 14 PU better than last time. Going for 15 rds. next time. #49 good job on getting 30 rds.

170 lbs.

12 rounds of cindy in 20:00.

bwt: 140lbs

10 rounds doing regular pullups(no kipping or jumping) and ring push ups

i'm at work so i had to take a phone call for about 3mins

5 pull ups--chair aided
10 push ups from knees, touch chin on ground
15 body squats

11 rounds

5 kipping pullups
10 pushups
15 squats

2 pushup sets were girl pushups, just to keep moving through

20 sets!

#55,#87,#88,#103
I do not know what came over me. I stood under a pullup bar and just knocked out 30 rounds. Since starting Crossfit in February, my mind and body go into a zone where nothing else matters except the workout. Squats were done all the way down, pullups were to full extension, and pushups were chest to floor. Thanks for comments.

bw 198

cindy
20rnds+3pu

completed 8 rounds of mary.

Does anyone know of a sub for single legged squats? I have tendonitis in my right knee and they were bothering me today.

"Cindy"
18 completed rds (pr)

I think next time I will try Mary. When it says to alternate the one legged squats, does it mean you are supposed to do 10 on each leg, or do one round on one leg and then the next round do the other leg? Or even alternate legs with every rep?

Not sure of the exact rounds either 9 or 10 Rounds plus 5 pull ups, 10 push ups, and 6 squats.

Used a 26lb vest and did jumping pull ups.

18 rounds Cindy

2 less than 2 weeks ago, non-kipping pu's, and its hotter here in Redding. I was shocked when I got 20 and it is hilarious to realize that I am disappointed with 18. Thanks Coach.

speed and agility training in the morning

cindy in the afternon
19 rounds +5 jumping pu's
rounds 16-19 were jumping pullups

last time did 20 rounds but rounds 8-20 were all jumping pu's

i don't think i have ever sweat so much in my entire life with the workout plus the humidity here in michigan
get some. go again

WOD and Cindy - 21 complete and 12 of 15 squats at 20:00 exactly. Finished 22nd round @ 20:03.
Squats all to full extension on the up.

THE ZONE DIET ROCKS!

Did the wod today which was Cindy.

Last time I did it i had just started the zone strict again and got 21 rounds. Today after nearly 3 weeks strict....24 sets!!

25 full rounds of Cindy for a new PR.

"Mary" 10 rounds as rx'd

Cindy - 29 rounds completed

PR by two rounds!

19 rounds PR..
Darn those push-ups!!

Cindy

15 rds as rx'd

5 in under 5 mins, 10 in 12 & change.
first 9 rds unbroken.

i think i need to get in the Zone...

45 y/o 185 lbs 3 months of Crossfit

Cindy as rx'd, jumping pullups with full negative extensions after 1st round

15 rounds in 20 minutes with some wind to spare, best previous was 13 and totally wiped out.

Did 3 straight rounds then a 30 second break, repeated til done. so the total workout was similar to five 3-minute fighting rounds, I liked it.

Who thinks I should try to work up to 20 rounds, or instead add maybe a 20lb vest and try to get to 15 again?

Neither option excited me today so I made up my own WOD:

Muscling-up with FranaBeth
(Farn+Elizabeth+Muscle-ups)

BW 130

For Time:
21-15-9
Squat Clean Push Press 95 lbs
7-5-3
Muscle-ups (basically the equivalent of 21-15-9 pull-ups+dips)

I did it like Fran: SCPP then MU etc...

I managed it in just under 21 minutes.

1.5 hour fixed gear ride to work.

Cheers,

Carl

PS CF+Cycling dropped my BW and Body Fat from 134 at 7% BF to 132 at 4% BF according to the same Tanita Scale at the gym.

28 y/o 170 lb 5’10” approx 12% bf
CFWU-PU x 3

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
12 rounds + 5 pull ups, 10 push ups.
060630 did 12 rounds even

age 39
bw=130 lb.

35 rounds plus 5 pull ups plus 1 pushup
personal best.
I've been doing cf since the new year and have seen excellent progress. this is by far my most productive crossfit work out.

Age 36
BWT: 225

Cindy

20 Rounds - 19:47

Another PR

AND - I finally reached my 20 in 20 goal - set when I started CF'ing in January. I'm stoked!

15 Rounds + 5 Pull-ups

Cindy, 19 rounds and 3 pulls

1 round better than last time. 3 mos in, 6 rounds improvement so far.

30 rounds, 32 rounds, these numbers are crazy.
Im looking at my calculator, and thats an average of 1.3 sec a movement - I want to see this on film - Great job guys

#117

There is a Marcus Bartels. I just checked the Air Force Global. He is a Senior Airman at Minot AFB. Probably some Security Force dude who wishes he was something else.

26yo 200lbs

Cindy
16 rounds (straight arm pu's)
+ 5 pu's

better than last time
hopefully, 20 next time

DAMN this one hurts...

47 yr/old 200lbs
CFWUx3 w/o pull-ups or squats
'Cindy'
19 rounds+ 5 pull-ups
[All pull-ups dead hang]

5 push-ups less than last time, today was 80'F 80% humidity, that and the big mexican lunch were the difference. Heart rate exactly the same as last time; ave=164 max=178

Pass the kool-aid i'm a little dehydrated!

ratt

"Before enlightenment; chop wood, fetch water.
After enlightenment; chop wood fetch water."

Cindy -

Subbed 15 situps for every set of squats due to a bum knee.

20 rounds completed

As Rx'd

Rick 20 rnds

Capt D 20 rnds

Z 16 rnds

20 rounds Cindy with 7 ticks left.

Did 23 1/2 last time I did Cindy which was 3 episodes ago.

Cindy:
16 rounds + 5 pullups

20 rounds ...I got my goal.

21

19

Cindy:
sub jumping pullups
sub knee pushups

11 rounds + 5 pullups + 6 pushups

51 y/o, 150lbs.

Cindy:

14 rounds...2 better than last time.

Ah my first WOD with IF, and my first time with Cindy since I missed the last one.

12 rounds in 19 minutes
The pushups slowed me down a ton, pullups were great though, strict and unbroken till the last round.

Cindy
Age 38
BW 240
18 rounds Improved by three rounds

Cindy w/20lbs in the weight vest
10 2/3 rounds...the same as last time..booo.

20 rounds Cindy
2 better than last time.

#155 - Dave P., Odd, he's not in my GAL. But then, they're migrating our email from base-level to MAJCOM, so could be they've got the GAL hosed up. Regardless, he clearly wishes he were someone/thing else.

Cindy
5 jumping pull-ups
10 push-ups, on knees chest to ground
15 squats, to dynamax ball

11 rounds + 5 + 8

Less than PR, but more strenuous with jumping pull-ups and chest to ground push-ups.

20 rounds +10+10+8
Double Jumping Pull ups.

3 rounds better than last time. YEAH!!!

20 rounds of cindy
3 better than last time

---------------------
---------------------
mary for the first time
10 rds plus 5 hspu in 20 min
been working on the hspu almost everyday for about a month

Jeez Dave (#155), why you gotta rip on Security Forces....

Oh wait, I forgot. The whole time I was a cop, I couldn't wait to get into a MOS where I wouldn't die from boredom.

36--bw 190
as rx'd
28 rnds + 1 pullup

19 as Rx'd. Couldn't touch my last pr of 21.

cindy as rxd 20 rnds- 19min30sec

took a little bit to get in the groove. lacked motivation tonight. moving to tennessee tomorrow and have a lot left to do. also yesterday's painstorm db hell slowed me down a little.

next time i think it is time to move up to mary

Mary
(4 pullups short of) 8 rounds

17 rounds

Cindy 21. Next time Mary.

49 YO, 183 BW

Cindy

12 rds + 5 pull ups, down from an even 13 last time.

BW: 168lb

Cindy as rx'd 18 rounds + 5 pullups + 2 pushups

Almost all pullups deadhangs as my left elbow and rotator are sore lately.

32 yo, 168#
Cindy as RX'd.
17 rounds

I got my wife to do a crossfit workout with me today for the fist time. I am so proud of her. She completed 10 rounds of Cindy.

Cindy as rx'd.
18 rounds.

Mary
17 complete rounds
New PR

cfwu x 3
subbed seated 30# db curls to press for pu's to loosen rt inner elbow for the pu workout
WOD Cindy as rx'd
11 rds + 3 pu's; 1 up from last Cindy
pu move felt more powerful maybe because on bar instead of rings this time. another butt whippin'. Thanks again Coach.

"Mary"... 13 rounds + 5 HSPU's + 1 Pistol
New PR, old PR was 12 + rounds.

15 rounds of "Cindy".

had to shift to pulldowns once i could no longer pull my butt up to the bar. still can't kip correctly.

Age: 25
Bwt: 135

Cindy, as Rx'd
Warmup: 1.5 mile run with dog

22 rounds in 19:45

Legs are gonna be feeling it tomorrow.

I was super-motivated last Saturday, so after 2 hours of intensive Parkour training with lots of work on climbing and wall top-outs with my weighted vest, I came home and gave Cindy a shot with the 20lb vest on.

Hit 14 rounds with some in the tank...I definitely could have pushed closer to 20 but I'll save that for a day that I'm totally fresh.

Fun times, either way :D

bw 165#

cindy as rx'd with dead hang pullups

32 2/3 rounds (pr)

haven't done cindy in awhile so I decided to try it and see my gains...pretty good.

deuce nice work. on Mary I was told you do a total of 10 one-legged alternating squats. 1 right leg 2 left leg...to 10. So a total of 5 for each leg.

Did 4 mile warmup run, then "cindy" with situps added after squats, so I only got 10 sets in 20 minutes, then I did another 2 miles to cool down.

Group Moffett

"Barbara"

5 rounds for time of:

20 Pullups (Kettlebell swings were sub'd)
30 Pushups
40 Situps
50 Squats

Total time: 49:25:70

Today we had a good showing for CROSSFIT. We had a total of 10 personnel doing CROSSFIT. We only have three Pullup Bars, so we sub'd Kettlebell swings in place of Pullups. Like I told some of them PT has to be for life, not just getting ready for a PT test or to look in for the summer. The new Crossfitters did really well today.

Group Moffett

"Barbara"

5 rounds for time of:

20 Pullups (Kettlebell swings were sub'd)
30 Pushups
40 Situps
50 Squats

Total time: 49:25:70

Today we had a good showing for CROSSFIT. We had a total of 10 personnel doing CROSSFIT. We only have three Pullup Bars, so we sub'd Kettlebell swings in place of Pullups. Like I told some of them PT has to be for life, not just getting ready for a PT test or to look in for the summer. The new Crossfitters did really well today. Tomorrow is another day and we cannot wait.

cindy 14x 20:20

Cindy as rx'd for 17 rounds + 5pull + 2push

New PR, last time was 15 even and the time before was 12, but with assisted pullups and knee pushups.

I didn't know if I could really improve on last time this soon, but I just kept telling myself that I could breathe later, and to keep going. Didn't have to break anything up, and felt more limited by my breathing than anything else. Bring it!

18+5+10+5

cindy - 11 rounds

Cindy
20 rds

as rx'd... Cindy
Garry 'the Wolf' - 28 rounds [25y/o 180lbs... 23 last time]
Chris 'the Duck' - 22 rounds [26 y/o 180lbs... 1st x-fit workout]

BW-201
Cindy
20 rounds, 2 more than last time.

Cindy

9 rounds + 5 PU

1 round better than last month, on 6 hours of sleep.

Managed the crap out of it.

First time doing Cindy, had a really badly planned pre-workout meal:

Cindy - 10 rounds, 19:00.0 flat.

Pukie was about a foot away from me the whole time.

Cindy - 23 rounds. Kipping pullups and "chinups". Pushups on the floor. Still improving at this even though I did Mary the past 3 times, and haven't done Cindy in months. What a program!

Sorry, age 20, bwt - 180.

All of my sets were unbroken, but between each round I had to rest.

Cindy
15 rounds last 5 w/modified pushups + 5 plp + 10 psp
slightly better than last time

14 rnds

did this workout immediately after a KM workout that laid waste to my shoulders. definitely felt its effects.

managed 10 rnds in 10 minutes of "cindy-lite" last time.
18 rnds the time before that.
need to get my head back in the game.

been almost10 months since i did cindy. I have been doing Mary, so I decided to do cindy today.

I got 21 rds and 5 pullups in 20 mins..

"Cindy"

14 Complete with dead hang pull ups

Thought that was pretty good until I saw the family record of the day was 18+. Nice workout Mark in Redding...

23+10 squat. Wanted 25, burned out quick after the first 12.

Of Cindy.

Beat my last time by 2 rounds

cindy

warmup + 8 mins on treadmill at 7.0

14 rounds + 5 pullups + 10 pullups + 1 squat

TEAM EMERALD COAST

Joe: 16 1/3 rnds
Joey and Anabel, I missed your encouragement but didn't miss the hour and a half in the car.
Still managed to kick my own ass though...Cindy, you're a dirty little tramp.

18 rounds of Cindy

"Cindy"

13 rounds + 5 pull-ups/10 push-ups
Last Cindy was 9 rounds

After round 7 pull-ups were broken. As usual, pull-ups were my weakness. Does anyone else have as much trouble with pull-ups as I do? The amount of pull-ups that some people post here is amazing.

Cindy as RX'd 31 rounds

powered through 30 rounds at the park with no clock. probably went over 20 minutes by a minute or 2, but judging by the fact that my shorts, socks and hat were completely drenched...the crossfit caliber intensity was definitely there ;)

Don #218-
My pullup counts went up after about 4 months of crossfit. I also started mixing my grip (using pullup grip one set, chinup grip the next). Finally, I used to do dead hang pullups all the time because that's the way I always did them. I then found that kipping during workouts like Cindy improved my power output (and pullup count).

Cindy as rx'd

20 rounds in 19:58

16 last time
I was going for 20 this time just
barely made it. Pukie was banging on
the door, peeking through the windows,
and even tried to coming down the chimney.
But I didn't let him in.

Age:37, Wt:128

CFWUx3

13 rounds of Cindy
Gravitron pullups @ -70#, incline pushups

Transition times between gravitron and incline board was a factor, as was the fact that I had to share the incline board area.

bw 153

cindy 20 complete sets
first 10 dead hang pull ups
second 10 had to start kipping

BW: 173

"Cindy"

15 rounds, 1 more than last time

Cindy 21 rounds

Time for Mary

15 rounds vs. 13 rds + up to 2 squats last time.
Squats were also a2a this time.

Did Front Squats, Dips, and Pullups yesterday.

Today worked on Snatch and Clean catch.

Grumpy
- "Cindy" w/ jumping pull-ups
- 9 rounds + 1 jumping pull-up

Mrs. Grumpy
- "Cindy" w/ partner assist pull-ups
- 10 rounds + 5 partner assist pull-ups

#220 Randy @ Crossfit Denver
Nice work you stud! Although you could drench youself in a Colorado snow storm.

Bw 203
44 yr
18 rds.
deep squats and ring pullups. 40 min eliptical after the WOD.

cindy 6 rounds
sub'd jumping pull ups

Wednesday 060712
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

BW - 180
Age- 23

7 rounds in 20 min.

4th day of crossfit! Lovin it. Definately a smoker. My biggest challenge in this one were the pullups. Everything else was great!

Cindy

BW - 180
Age- 23

8 rounds in 20 min.

4th day of crossfit! Lovin it. Definately a smoker. My biggest challenge in this one were the pullups. Everything else was great!

mistake sorry :-P

"Cindy"
As Rx'd @ Grieg's
23 rounds
Played 18 holes in the morning
Standing calf raise
12 x 135lbs
12 x 180
12 x 205
12 x 205
20 x 90
Incline Flys
12 x 40db
12 x 40 db
12 x 50 db

Age 35 BW 196
"Cindy"
23 Rounds as rx'd (PR)

tb: 11
dk: 20

Team Emerald Coast

Well Joe, Thanks for posting first, you made our workout that much more intense. We both could have stopped at around 12-15 but you gave us a goal and WE are both VERY competitive! I was sweating like a bodybuilder oiled up for competition! Too bad I dont look like one yet! lol!

See you tomorrow JOE!!
"Cindy" (also my ex-wifes name!) beeeotch!
I usually do Mary due to that fact.

Anabel: 18 rounds 5 pu 10 pushu 3 squat

Joey: 21 rounds 5 pu 10 pushu

Heavy Mary

5 rounds with 35 lbs weight vest; 65 lbs dumbells military press as a sub for HSPUs.

The heat helps to make it harder too.

How long did Rob Miller hold that lock-out?

Cindy 21 rounds

Age: 23
BW: 185
Cindy 24 rounds

Cindy 15 rounds

Age: 34
BW: 160
Cindy: 18 Rounds (up from 16 last time)

Mary- 6 rounds- pullups really slowed me up- I'm sick of pullups- great as they are. I notice that if I do heavy pullups within a couple days of each other my recovery is really bad. Monday I did over 100 doing Sundays WOD. Is there any good sub for them once in a while?

Cindy
18 rounds even
approx 1.5 rounds better than last time

21 rounds of my darling Cindy. 25 my max. Long long day.

17 rounds +5 as rx'ed

Taylor (12 yrs. old) 16 rounds as Rx'd

Tehani (9 yrs.old) 11 rounds with 40# pull downs.
We're the bomb diggity cuz we're GIRLS

BW-200

27 rnds as rx'd (needed to kip in the last set, all others dead hangs)

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

J-
1/2 ass Cindy
6 Rnds Legs Elev.
6 min.

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

Mary 6 rds. Felt lousy.
Brooke: 7 rds Cindy.

age: 30
bw: 230
rounds of "Cindy": 23 + 5 pullups

4th Cindy

8 10 12 and 15 this time - no assist on pus!!

PR

BW 200
Age 36

20 minute warmup
20 rounds Cindy

CFWU
Cindy
12 rounds + 5 Pull-up +10 Push-ups. Just barely made 12 rounds last time. Little improvements!

Mary:
8 rounds + 5 HSPU

27 rounds of Cindy. BW:178, YOA: 57. I was going to take another stab at Mary, but after a long grinding day of office work, I just wanted roll through Cindy. mary next time. Good work, everyone!

CINDY always looks so deceptively easy and then she licks my butt. 10 rounds plus 5 pulls/10 pushups and 2 squats (finished off round 11 in 20:27)

09:30 am

CrossFit warmup then

"Cindy" Completed 11 rounds.

19:00 pm
Hit it hard on the single speed for 9.2 miles loop @:44.5

Cindy
20 rounds with 1:20 to spare (both hands tore badly enough on the last round of pullups to make me quit)
3 round improvement from last time and what my goal was!

Modified Warm-up

WOD
21 rds +5 PU's & 7 push-ups (lost track, may have got 23)

Still short of my PR, even if I did miss count. No excuses. Went hard early and lost it at the end. Next time!

Thanks to Eddie and the crew at CrossFit San Diego. Loved working out w/you guys and look fwd to the rest of my time here.

Get some, Go again!

Oh yeah, that was "Cindy".

BW 238lbs. Wow good job there John Wopat! 17 rounds today felt good. could have got way more but ran out of gas after 10mins due to missing a meal before workout.

Cindy
9 rounds
pullups - 5,4,3,3,2,3,2,3,2

Suzana
Age 27 BW 122

Mini Fight on Friday
3 X 15 Squats/15Pushups/15 Situps/15 Burpees with Jab Cross on Heavy Bag

10:34

Had to modify Cindy to my hotel room ... no where to do pull ups or lat pull downs. So I decided to give my abs some torture!!

20 Sit Ups
10 Push Ups
15 Squats

15 Rounds

#3 I was in Denver today for work and actually was free (roaming the mall) at 5pm ... I wish that I would have read the post before now. I could have joined you! :-(

Cindy
21 + 5 pulls
Hot day today. What a great WOD.

Mary - 4 rounds + 5 HSPU + 3 one-legged squats before time ran out.

Cindy 17 rounds

age 37, 175 lbs.

started my timer and did 10 rounds before I realized that the timer had stopped at 19:58(only two seconds had ticked off). so I made myself do 20 more rounds. Unkown time but I did keep moving the whole time without stopping.
so 30 rounds not as rx'd.

cindy- 17 rounds. Started strict on pullups, B2B chin to ground pushups, B2B, squats

Cindy.
15 rounds. Much better of pull-ups. Had to do a few jumping after 13th round.
Also did 10 extra minutes and did 7 more rounds

Jennifer
first WOD
jumping pullups
7 rounds

Scotty
first WOD in 6 months.
8 rounds

Second pass at this one back from injury. Better, but still pretty weak compared to three months ago.

8 Rounds plus 3 pu.

Garage temp 90 degrees at 10:00 pm w high humidity. Not conducive to a best effort. Summers are tough around here.

team tikrit:
joeyd: 18 rounds
mfbunch: 16 rounds + 5 pullups
suspect some (not all) of the folks posting the higher #'s are not doing the full rom, to put it in perspective, while adhering to army APFT standards, was getting 28+ rounds, now full rom squats instead of knee-benders, and full lock-out to chest on ground push-ups has been a rude awakening

Cindy rx'd

New PR - 19 rnds @ 19:30.... all unbroken!

Mary, 10 rnds in 19:54

Mary
9Rds +5 HSPU,10 Pistols,5 kippers

Assits:
1/2 ROM HSPU against Wall
Pistol 1 arm assit from bottom position.

Cindy: 12 rds.
HR: 182 max, 162 avg
Still weak from 3 weeks off, but felt good overall. Two rds. less than my PR.

Age: 26 BW 148

With a 45lb weighted vest 14 rounds in 15 min
dropped vest and did 7 rounds in the last 5 min.

Forgot the workout: Cindy

3xCFWU

Puppy Cindy
10 min
1xPullups (L band)
4xPushups
7xSquats

4 sets - Pushups and Pullups much stronger

No Cindy for me today, will do Mary tomorrow.
Did 1 1/2 hours of medieval (sword)fighting. First part wrestling: holds and grips, second part sword and dagger against 1 1/2 hander sword. Nice workout.

Did Mary again today.

Got 9 sets this time, but I did jumping pull-ups on the last set.

Last time I got about 6 and a half sets.

Cindy 12 rounds plus 4 pull-ups. Modified: jumping pull-ups, girl pushups. Drained from heavy deadlifts yesterday (255) and push-presses (95). Better next time

24 rounds + 5 pullups

Cindy: 22 rounds +5 pullups +3 pushups.

"cindy"

19 rounds of hell

Cindy, only 8 rnds, 15ish last time
-very sore today
-added 10 dips before pushups
-subbed in squat jumps for regular squats

Did Cindy today as my first ever crossfit workout. Did over 12 rounds, just couldn't keep track after the 12th one - I started seeing Pukie and he kept distracting me from my count! After my last round and the end of the 20 minutes I walked outside (about 11:30AM local time here near Samarra, Iraq) and again Pukie was like a cloud over my head, but I successfully made it back to my room. :)

Easily one of the best if not the best 20 minute workout I've ever done so far. Thanks Dr. Glassman and Crossfit!

cindy

22 + 5 pull ups + 5 push ups

Cindy
16 rds

BW 222

"Cindy"

15 rounds as Rx'd. New PR!

Thanks, Coach!

-Dennis

Cindy
pullups on rings

10 rounds + 3 pullups (a new low)

Mike Donnelly

Cindy

16 rounds +3 pu as RXd
PR by 2 rounds!!!!
Started crossfit 2 and 1/2 months ago

BW: 180.5#

Cindy
14 rounds, 2 rounds better than last time

5 rounds w/ kipping pullups, 9 w/ jumping.

BWT 260!
since i need to do more cardio, i rowed for 30 mins @ 2:30 pace average (1 min sprint every 5 mins fastest 500M pace @ 1:31)

then untimed Cindy - 10 rounds

18 rds and still can't catch dk!!

t-minus 14 days and counting...

"Cindy"

BW: 195 lbs
18 rounds

Up from 14 - Really helped to have water close by this time. Pull ups getting much better, need to work on my lung recovery to get to 20.

Cindy

27 rounds (new PR by 2 rounds)

11 plus the pullups and pushups, after 3 hours of bad sleep.

Mary - but I think I'm a little slow!! 7

17 - Cindy.

17 sets, all jumping pullups with box. 1 set more than last time.

Camp Liberty, Iraq

Cindy as rx'd

Age 28
BW 205

17 rounds and 3 pullups (PR!)
up from 14 rounds last time

some jumping pullups

5 rounds of Mary, plus 5 HSPU's and 10 alternating, one-legged squats. All HSPU's were against wall for stability.

Not bad for my first WOD back from an appendectomy.

-Beau

27rounds

15 Rounds
+5 Pull-Ups
+5 Push-Ups

3 rounds, plus 4 chins.

The only pullup was the first one or two, then chins and closegrip chins

cfwu x 2, minus pullups, then as rx'ed:

14 rounds

I got mixed up with Mary:

5 HSPU
10 PU
15 one leg squats

I think that is fine because the squats were my weakest thing so they could use a little extra.

8 rounds

21 rounds
All u/b
HR Av 171 Max 180
New PR after over a year of crossfit!

Cindy, 19 rounds as rx'd. that's 3 better than last time

10 rounds, beat last time (9)
bw 200

little pipe
cindy 24 rounds

Weight: 155lbs

Cindy
Previous: 20 + 5 pullups + 10 pushups
Previous Goal: 22

Today: 22

AGAIN BROKE MY GOAL!

New Goal: 25 rounds

Chose Cindy - 16 or 17 rounds even (lost track a little in the middle)

17 rounds cindy + 5 pullups, 7 pushups

bw 220 lbs, age 44

then did 15 pullups, 15 ring dips, 15 overhead squats with 45 lb bar

Maj-K
BW:225
AGE:44

17 rounds Cindy
One more than last WOD of Cindy

Crossfit Liberty

18 1/3 rounds of Cindy rockin' and rollin' at sea on a Navy ship!

CFWUx3 (sub pushups for PUs) Mary 8 rounds (first timer w/Mary)
HSPU were with legs hooked over bar on squat rack (2 sets just against wall)
Pistols are killer, not the legs as much as an all body exhaustion, I was resting before PUs most rounds.

after a long 1:30mins of Shoulder/Legs/Clean and Jerks I decided to do Cindy proper :( 1st time I did her I did 19 rounds with 20 seconds to sprare but all I could do I pant like a dog. I tried her today after my workout and I did 15 rounds in 16mins (to tired, I passed the I cant go on phase, so I had to stop) is this good?
im 19 and 168 bw

BWT: 206
Age: 32

"Cindy"
14 Rnds (12 rnds last time)

First 4 rnds of p/u's were strict compared to 2 rnds last time!

6 rounds Cindy, last two with jumping pullups.

Cindy

2 round improvement

20 rounds + 5 pull-ups + one hell of a Calgary Stampede Hang-over!!!

Cindy: 13 rds = PR! Last time 11 rds, first time 9 rds... good progression. WOOT!

Hey 30+ rounders: Someone post some video for inspiration.

age 28
bw 192.2

Cindy

18rd with 30 sec left...
One less than last time... first time doing cindy at the end of the afternoon... and way more hot and humid than the last time...

As rx'ed with jumping pullups- 6 rounds.

As Rx'ed with jumping pull ups- 6 rounds.

"Cindy"

19 rounds
Kipping pull ups

#48
You are my inspiration!!

Modified this one a bit...
5 HSPU
10 PUll-ups
15 Push-ups
20 Squats

8 Rounds for P-No and I

"Cindy"

10 Rounds

"Cindy"

27 Rounds + 5 Pullups

Mary, 9 + 5 hpsu, felt like garbage.

Cindy...
10 rounds 19:55
P.U locked out elbows.
Push Ups straight back paralell.
Squats fingers touching the floor.
22M
BW145
1 month into crossfit
Love you all best workouts ever!!!

Day behind.
Cindy.
12 rounds+5+10

tough day...Loobs in hosp...head and heart not in it.

Cindy
18 rds
previously: 17 rds

Last time 11 rounds and 5 pull-ups
This time 13 rounds even at the last second

Cindy that is

12 rounds of Cindy today.

Day late
Cindy

Kay (35yo)
jumping pull-ups/knee push-ups/squats
8 rounds
(didn't keep track last time, but I'm certain I only did 4-5 rounds)

Che (36yo)
jumping pull-ups/push-ups/squats
7+ rounds

Wolf (5yo)
pull-ups/push-ups/squats
8 rounds

Did 18 rounds (up from 15). Using 95lbs for squats. Does anyone else use weight for their squats???

15 rounds of Cindy. Last 14 rounds were jumping/negative pullups.

2 Mile Training Run....17.06
Then
10 Rounds + 5 Pull-Ups
in 15 Minutes in lieu of 20 minutes

Previous time July 4th..17 Rounds + 5 Pull Ups in 20 Minutes

11 rds + 5 pu's & 5 pushups
last time 9 1/2

14 rds + 5 pullups + 4 pushups

Pullups and squats unbroken
Pushup broken after rd 4

Did 1-4-7 Cindy. 26 rounds. Pull pullups and push ups.

Cindy light on 7/13
subbed reverse pushups with rings for pullups

7 yo son did 10 minutes of 5 rev pullups, 5 pushup, and 5 squats. 20 rounds

I did 10 minutes of 5 rev pullups, 10 pushups, 15 squats. 6 rounds.

J

Mary-
10 complete.
Went deeper today- half were to a 1 inch pillow, half to a 2 inch pillow. That one inch makes quite a difference.

Cindy

18 rds

10 off of PB, 5 off of PB in KAF, 2 better then last Cindy

0530L KAF

Walked around the block, then abbreviated CFWU, and

Catherine: 12 rounds of Cindy, subbed jumping pullups for pullups, squats done w/45# bar. PR.

Tim: 7 rounds of Mary. Alternated HSPUs with feet over a racked bar with reverse pushups (bridging), otherwise as rx'ed. Horrendously difficult! PR.

GOOD LORD! Almost passed out at the end. Cindy is no joke.

Day behind

I usually do the mary work out but to day i did cindy

27 rounds push the pull ups and push-up than the time ran out

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

As rx'd; 20.

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

3 mile warm up run 19:46

Cindy

16 rounds + 5 pull ups and 5 push ups

Got 16 rounds even last time but without the run to warm up

Have been doing Crossfit since April 22 and weighed in at 228. Today I weighed in at 198. And I'm not really dieting. Just eating healthy and religiously doing Crossfit. I am hooked!!!

BW 125

Cindy, subbed pull-ups for JPUs.

18 rounds + 5 JPUs + 10s

Must've counted wrongly the previous Cindy when I wrote 20 rounds, because I lasted longer this time

PPD Results:

Matt: 10 Cindy. Used rings for pull-ups.

30m ellip
15 cindy

9 rounds with 5 pull ups.\

all assisted.

Cindy: 25 rounds
all kipping pullups; no broken sets

BW:161

~3 rounds better than last time (May 9, 2006)
also 3 pounds lighter

Wow.

Cindy: 18 rounds

I really felt it the next day

Cindy: 20 (or maybe 21) rounds

Jumping P-Us; bar to sternum

15 rnds --had 16 last time --maybe the 4 hours sleep i had the last two nights had something to do with it :)

Good job brian on your 17 sets

SABRE 3 at FOB FALCON

Did 10 miles of mountain biking before doing
Cindy.
8 rounds in 15 minutes.
Got chased out of the playground by day care kids counselors who probably thought I was some crazy guy after watching me for a while before bringing the kids in.
Oh well, it was their playground that I was using.
I gtta get a crossfit t-shirt which may help explain.

Cindy
Did 14 complete rounds and got in my 5 pull ups before time ran out

Next time I don't make this up the day after the three bars of hell

"Mary" 6 rounds

Cindy

12 rounds

Couldn't find last post but pretty sure I did 16 round in May-Goal 15 next time

Did "Fight Gone Bad" instead-

Sarah- used 12# ball for 1st 2 rounds and 8# ball for last round and 45# bar. Total=248

Ruby- used 8# ball, subbed step-ups for box jumps and used 45# bar. Total=322

Joe- as Rxd. Total=358 (we think)

Jason- as Rxd. Total=367

Gian- as Rxd. Total=364

Vanessa- used 12# ball, did step-ups for 3rd round, and used 45# bar. Total=278

BW 174, Age 49 CFWUx3 minus pullups and squats
Cindy
5 Pullups, 10 pushups, 15 BW squats in 20 minutes
19 rounds

Tried Cindy out today, did Mary last time.

24 rounds

A girl at the gym asked if I was trying to kill myself sometime near round 15, all I could do was smile and nod. haha

My first WOD.
11 Cindy-s, pausing 3 sec at bottom of each squat and pushup. Pullups hurt! Paused between sets for the pullups. Next time, sprint through it all.
A little hard to do most of these WODs onboard ship, but will give it a shot. Off to run on a pitching treadmill!

11

Cindy only 8 rounds this time. did body rows and real push-ups this time, while trying to keep my 18-month old busy.

Last time did JPU and modified (not called "girl pushups" BTW) push-ups. Got 10 .

34 yo, BW 193, 6'3",
Wingspan 6'5"
(goal is to do a real pullup and dip)

Cindy
Last time: 16 rounds
This time: 18 rounds

3 DAYS BEHIND

bw-201

CINDY

15 rounds-(13 rounds+5 pullups+10 pushups last time)

I could have done a lot more, if I were only stronger, more fit and weighed less. Oh well, maybe next time.

way behind
Cindy 15 rds- can't seem to get over that plateau

17 rounds (2 better than last time)
used shelf in hotel closet for pullups. assisted with wall on a few insteadof kipping

26 rds Cindy

Rene: bw 191, 39 yo

18 rds +5 pu (last 19 rds)

+prac. HSPU, ring dips, ring pu/false grip BEFORE wod

bw 170, age 21

20 rounds

getting over a cold, started to feel it. Could have done a few more if feeling better

7/16
7 squats shy of 19
last time 18 even on 7/4

"Cindy" sorry!

11 rounds of Cindy jumping pull ups after 3rd round

10 rounds + 5 jumping pullups
1/2 mile run

7 rounds of mary

Cindy as rx'ed

18 rounds

Hurt my back at work yesterday. Hope/plan to be back at it tomorrow.

Cindy - 17 rounds, 1 more than last time.

Cindy - 14 rds - same as last time but did pull ups with asst. lvl 9 vs. 11.

D 10+3
M 9+5+7

did negative pullups from round 3 on.
completed 12 rounds, 2nd Cindy attempt ever.

11 rounds

Lat pull-downs - 90 lbs (still nursing a pulled muscle)
All full push-ups

70 kg
36 yo

15 rounds + 5 pull ups + 10 push ups

80 pull ups
160 push ups
225 squats (rock bottom)

Did 10 rounds in 14 minutes. Just getting over being sick and the heat in London is killing me!

Hello everyone!

Couldn't do this have been slacking with the WODs of late will start catching up from tomorrow (20/07/2006) has been really hot here in London.

London Crossfitter!

3 rounds as rx'd
12 rounds jumping pullups
+ 5 jpu's

Sorry... Cindy that is!