Freakin' awesome, can't wait for the mornin'!!

Anyone else have a date with Cindy tomorrow?

John H--

Congratulations on finishing the race! Hopefully now we'll see you back at Groundfighting classes on Saturday mornings!

Regards from a fellow Xfitter and Coretactix gym-mate,

John Habanek, the Other John H

I had a sneaking suspicion this would be the WOD! Right after we broke one of the lame pull-up bars at our sub-leased space! Man we need our own space...

Strong work John H!!!!

Way to go John, Semper Fi

This is awesome because i'll be away from my gym tomorrow and planned on using a local park to X fit.

John H, giddy up. Inspiring post. Strong work, work hard and reap the rewards.

Did Cindy Friday
15 + 5 PR

what should my form be for one legged squats? couldnt find a vid in exercise section.

i can wait until mornign i dont wanna go to work but looking foward to this one. my lower back was sore from last week but after todays workout it feels so good <3 crossfit

#10 Delly- Try taking the knee of your non balancing leg, and make contact with the heel of your balancing one doing the squat. Alternate as rxed, and then progress from there.

#12 Thanks Mark! good advice

Good show, John.

-D.

So with the alternating one leg squat is that 5 each leg for 10 total or ten each leg alternating

Way to go, John.

On the less inspiring side, I must report that I have a silver dollar-sized wound on my buttocks, carpet burns I got from the sit ups in the workout three days ago. Humiliating and painful. I was too focused on making my abs and hip flexors fire (and trying to breathe) to notice that I was wearing through the skin on my bottom...

What are people doing to get ready for alpine/downhill ski season (besides Crossfit, of course)??? (Sorry but I can't get my message board ID to work)

17 rounds + 5 pullups
1 more than last time

13 rounds
1 more than last time, I thought my legs were going to explode on the last set of squats.

Are the squats body weight only?

john...those moments with your kids are gold...

CF is the fuel, but you are the engine...no one to truly thank other than yourself at the end of the day, you are the one to make it happen

Go CrossFit!!!!

yea, the squats are body weight only

Paolo,
When I lived in ski country, we did lots of plyometric jumps (box jumps), agility drills, and semi-steep downhill trail running, hopping, leaping to get used to going with gravity. Eva T., however is the one to give that sort of advice!
(I'm a telemark skier, btw)
Turtle
PS- Sorry about that silver dollar- ouchie!

Congrats on the race. Never, EVER let those little brats stop hugging you. Too many soldiers out there don't have that option.

Papa Bravo

bw 145

Took cindy for a good ride last time (31 sets) so I gave mary a shot today.

Mary
12 Sets as rx'd. Balance on squats was a little rough. A video or slide show of a good one legged alternating squat would be much appreciated.

Will

BW: 164
"Cindy"
28 rounds + 5 Pull-Ups

Theresa

19 + 5 jumping pull ups; 10 knees down push ups and 12 squats. PR

Mark

24 + 5 pull ups + 7 push ups. New PR by 7 push ups.

both BigHungry and I did "Cindy", and we both forgot to mention it.

10/25/06 6:40am

19 rounds

On, "Mary" by "alternating" one legged squats does it mean 10 squats on one leg only per round, alternating legs each round? Or do we do 10 squats on each leg? Thanks for any info.

Cindy. 20 rounds flat. Focus on good squat form.

The squats are not weighted correct??

Cindy as rx'd

14

bw 150

cindy
20 rounds

Cindy as Rx'd

Got through 14 rounds in 18:29, but had to stop because I ripped a callus off of my left hand (somebody wrapped athletic tape around the entire pullup bar, which caused it) that left a gaping wound the size of a penny. The thing that chaps me the most is that the light finally went off in my head and I was ripping kipping pullups like I'd been doing them my whole life, where in reality I'd never been able to do more than 2 in a row. Was pretty happy about that, can't wait for this to heal so I can keep on keepin' on...

22 rd. of cindy felt good, ill do more if I can figure out how not to require breathing or water

Cindy
BW 195 25 y.o.
27 rounds

^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

Cindy

16 rounds + 5 pullups + 6 pushups

Can't seem to break the 17 round barrier.

^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

25 rounds "mary" in 20 minutes!!!!! I can't believe I did that many. WOW!!!

Cindy

16 rounds + 5 pull-ups

21 rounds as rx'd

+ 10 lb weight vest

Cindy for 16 rounds.

New PR, but with pretty crappy pullups for the last 5 sets. Pushups were weak again. I hit a wall at 10-11 rouns then have to break all the sets...feel like I tweaked soimething in my shoulder too.

back on the IT--6th day back. Huge Cindy PR for me. Last time was 11 rounds and change.
Today: 15 rounds plus 5 pull-ups!
kipping pull-ups
full range of motion planked pushups
squats to dynamax ball, full hip extension.

Cindy
13 rounds
Started strong, but had to kip on the last few sets.

Paul and Joe from Windsor-Severance Fire, Colorado

"Cindy"

Joe, bw 225: 22 as rx'd

Paul, bw 185: 25 as rx'd

as rx'd 45 yrs old
26 rounds + 5 pulls and 10 push-ups with big dave looking over my shoulder. Personal best

" Cindy"
bw=202
16 completed rds. Goal was 20. (pr=18) Pushups were the problem for the first time ever. Do kipping pullups affect pushups?

Congragulations John. I agree that Crossfit not only gives us the best fitness program, but we can also take aspects of Crossfit into our personal lives to reach other goals and shape our lives the way we want.

Ryan N.

WU- 15 minutes Elliptical, 50 sit ups
Cindy
Jumping pull ups, half push ups were regular and half on knees, squats unbroken

9 rounds in 13 minutes

I had to stop early because of a major heart palpitation event. Maybe I'll try again this afternoon with N & L.

** For all you newbies- The palpitations are due to a pre-existing condition and have nothing to do with CrossFit.

Kate

I've been getting 6 hours of sleep a night, the past 4 nights, wohoo!

Turtlest-
It's funny you called me your rabbit yesterday, the long running joke in my house is that I am called the Snail! You did great yourself.

Kate

Did you miss me while I was away?

10 days off with tonsillitis. Still wiped out, so no WOD for few days

CFWU x 3 and 10/60 on elliptical trainer.

I hate being ill.

Comment #29 - Posted by GeorgeP

My interpretation is to do one, one-legged squat, change legs, do another, change legs again, for a total of 10 one-legged squats per round. Ideally to be done without support, however, I personally use a wall, as necessary, for balance.

Great story John H, great work.

10 min. Cindy + 10# = 4 rds +5plu, 10psu, 8sq
DL 3x135, 2x205, 1x225, 2x225, 3x135
3 hspu w/4" block

13 rounds....first time...focused on form. followed by 20 mins eliptical.

Cindy:
10 rounds as rx'd
42 y/o
215#

CFWU ( 1 x 20 ) - dips -pull ups

Cindy 19 rounds in 19:42

As Rx'd

13 Rounds

19:45

14 rounds + 5 pullups

Cindy
13 Rds + 5 Pullups + 10 Pushups + 5 Squats
2 rds better than last time, 1 rd less than pr

18+3 squats

Cindy last time 16rds this time 17rds all with 20# vest. Front squat and kb practice. Anyone in lower Del. Crossfitting.

i think the crossfit gods are punishing us by posting this workout AGAIN! well...i'm ready for my first date with mary.
GOD HELP ME

Hey all,

I've been doing Crossfit for over a month now...and its impressed me. Like a lot of people...I thought I was in pretty good shape...but this takes it to another level.

I've been lurking on the site for awhile...but figured I'ld post. This is the first WOD that I've had a chance to repeat.

I did "Cindy"...first time was 30...today I did 36+5 pullups. Not sure if I'm doing it right (low enough on squats? full extension? etc...but improvement is obvious).

I'm afraid to try Mary, I'ld be definitly too humiliatiad to post...HSPU are slow in developing.

Age: 31
BWT: 188 lb

400 run + 3xCFWU

I had a good Cindy workout.

13 rounds + 5 + 4

I used the green medium band to assist my kipping pull-ups (last time I jumped). That's a good improvement for me.

Push-ups on knees - chest to ground
Squats to ball - unbroken

Cindy as Rx'd
20 rounds + 5 pullups

bw ~180lbs

cindy: 18 or 19 as rx'd

(i forgot! oops!)

WOD
"Cindy"
19 1/3 rds
Ran hills for 30 min

"Cindy" from Friday posted above.
"Michael" at lunch.
Runs on TM/back ext. on ball next to TM/exagerrated pelvic tilt sits.
3:48/3:51/3:50 all > 15 seconds faster than prev.

Total 20:19...soooo close!

Will need to call this "Mike" since the subs necessary to do it near the TM (nothing like a GHD) probably allow me to do the sits and ext faster, vs. true "Michael" with GHD equivalent and traditional sits.

Fun note: cousin I introduced to CF on Friday emailed me this AM with CF questions for his work-out today! Sent him some Kool-Aid express from Cleveland to Orlando.

New to CrossFit, first ever WOD. Had a date with Cindy.

I was under the impression that I was reasonably fit. I stand corrected. Made it to 8, plus the pullups before I ran outta time. Just like my first 5k, I'm in dead last - nowhere to go but up!

Tim #68 Welcome aboard! I started CF 1/1/06. First Cindy was 8, I think. Did 15 + 5 on Friday. This is GREAT stuff! Stick with it.

D.

Mary as rx'd,

hspu full weight but only able to go down halfway.
pullups using wall climbing grips for grip strength
6 rounds

5 rounds plus 5 hspu of Mary as rx'd
single leg squats done to parallel with no support. Chins are what slowed me down.
Unfortunately a female member at the Y who was interested in personal training got a little scared by the intensity. I hope I can still convince her to hire me!!!

Cindy

15 rounds + 5pu + 10ps + 5sq

- 3 rounds off best attempt.

Age: 31
Ht: 68"
BW: 235 (23%)

CFWU(10) x3 - 19:00
Rest - 6:37

WOD - BrandX Pack: 3 pu (Gravitron -120#), 6 push-ups, 9 squats

20 rounds in 20 minutes

----------------------------

From 060927

BW: 240 (25%)

BrandX puppies 1 jumping PU, 4 push-ups, 7 squats
for 10 min.

17 rounds

Can anyone give me a good reason to do kipping pull-ups vs dead hangs?

30yrs, 5'9", 220lbs

Cindy - Pack scaled

20min
3 pullups (assisted 52lbs)
6 push ups
9 squats

17rns
shoulder still hurts

14+1; Well off PR. Legs didn't want to knock 'em out today after Fran.

#74 Nisocrew

Here's a couple...

Speed
Developing explosive power
Change of pace
They're so damn cool!!

In the end it's up to you. Do dead hangs this time, and kips next time. Whatever floats your boat. Personally, I swap between the two to keep things fresh...

Mary Mary quite contrary.

9 full + 4 one-legged squats (squats done with butt lowering to an 8" bench, I can't go all the way down YET). 2 full rounds better than last time, sets all unbroken, but squats were slow due to poor balance.

18 rounds of Cindy at the buzzer, 1 round better than last time.

hmmm, I can do dead hangs quickly and get the same "explosive power" out of it since the only help you are getting my kipping is from your legs pushing on nothing. I don't know, I guess I will just never see a kipping pull up as a real one.

#62- Welcome!

#67 D- That's "Kool" about your cousin getting hooked! I hope that he stays with it.

Kate

#74, Nisocrew:

Can you do kipping pull ups? If you can then the answer should be self evident. I can do like a billion more kipping pull ups which helps me complete the WOD's waaaaaay faster. Anywho, here's a complete answer from the FAQ SECTION:

2.15. What's with the kipping pullups? Isn't it "cheating?"

"Short version: Kipping allows more work to be done in less time, thus increasing power output. It is also a full-body coordination movement when performed correctly, which applies more functionally to real-life application of pulling skills. Last, but not least, the hip motion of an effective kip mirrors the motion of the olympic lifts/kettlebell swings, adding to it's function as a posterior-chain developer."

Fran

13 Sets in 20 minutes. I'd like to push for 14 next time....

My pull-ups are definately the week link in this one....

#82 Gaucoin

Yes, I can do kipping pull ups, I just don't. Your "power output" might be higher since you are getting more reps, but a dead hang pull up is a lot harder. If it weren't, the Marine Corps would probably be all about letting people do them. To me, it is the difference between push ups and bodyweight benchpress or a standing curl vs a preacher.

Modified CFWU x 3
10 x air squat
10 x back-extension
10 x sit-up
100 x jump rope singles

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups (50% ROM negatives)
10 One legged squats, alternating (16# depth on all)
15 Pull-ups

Total rounds = 4 + 5 HSPU + 3 OLS

BW 174, Age 36
Modified CFWU x 4
10 x air squat
10 x back-extension
10 x sit-up
"Mary"
5 Full Rounds and
5 HSPU
10 OLS

Cindy

22 rounds + 5 Pullups -- New PR by one round

11 rds "Mary" as rx

Mary as rx'd: 8 rounds

#74 Nisocrew I do dead hangs until failure, then start kipping, keeps the workout moving along with minimal rest.

#90 That is exactly what I do too. This way you can get the best of both worlds.
Going from one failure to the next equals success!:)

8 rounds - down from 11 last time. Too many beers last night???

Cindy

13 rounds

same as last time but without assist on PU

getting stronger!

15 rds of Mary plus 5 hspu's and 10 pistols

13 for last 2 Mary's, thanks for the motivation bridges
hands RIPPED apart on new bar, but nice speed/kip on them, blood everywhere, i love it!!!!

Instead:
Tried on Mike Latch's "jacket of pain" to see if it still fits.

It does.

T = 27 min. We'll see if tomorrow becomes the "body-cast of agony"

age 32
bw 250

lost track of time and rounds. (smacks self on forehead) Just did 13 (1 better than last) and called it. Have to bring something to write with and a timer next time.

Just over a year with Crossfit. Hit 2x BW on deadlift. At 35, It's nice to be setting personal records. Thanks, Coach, Grady and Carla.

BW - 178
DL - 365 PR (Deadlift before CF 225).

44
185
cfwu x3 modded pulls
Cindy
16 rounds

sub'd same as last time:
assisted chin ups - 105 lbs
kneeling push ups

15 rounds completed plus 5 chin ups

last time completed 10 rounds plus 5 chin ups plus 1 push up.... i can't believe how much stronger i feel only 1 month later and 3 months post partum!!!

Mary: 8 rds + 5 HSPU + 10 Pistols + 5 pullups
1st workout since breaking thumb a month ago.

roland-17 w/assistance of 85 pounds on pu. + 1 improvement.
booty-do-24 w/assistance of 55 pounds on pu. + 3 improvement.

cfwu x3 - pullups - squats

7x (5 pullups (-120) + 10 pushups + 15 squats) + 5 pullups (-120) + 8 pushups

John H: I crossed that same finish line 11 years ago in 25-degree weather. I haven't run a marathon since, but I'm aiming for Austin in February using a combination of CF and the Furman First marathon program. I'd be interested in hearing more about your training.

As rx'd:

Cindy
24 Rounds +5 pullups

Anyone in the Eielson AFB, AK area want to do cross fit?

Good write up on the CrossFit Weekend Warriors on todays affiliate page.
http://www.crossfit.com/cf-affiliates
Congrats to Ahmik and Krista.

Coach K M/27/180
WOD = "Fran" + 20# weight vest
Time = 9:28

Did yesterdays workout today. Rested yesterday.

Tarr M/29/140
WOD = "Fran" (75# Thruster)
Time = 29:15

22 rounds of cindy.

I tried to focus on doing good deep squats and coming up all the way. My legs are jello

#80, nisocrew, my .02 is as long as your arms are straight at the bottom and your chin is over the bar at the top, it is a chin up...i understand your point as well as i was once there with dead hangs b/c i could not kip (not saying you cannot., i'm not sure) but over time i realized that slow movements do not carry over to day to day activities "I" was doing so kips helped BIG TIME as gaucoin pointed out...have fun with crossfit

#84 Nisocrew

You'll find that CrossFit is about function and whole body exercises. If someone was shooting at you as you were trying to pull-up to a balcony, would you kip if it was faster?, which it is for everyone I know. Your comment concerning curls, of whatever color, implies that you've been defined by the body-building paradigm. I encourage you to review the Exercises and FAQ's for further enlightenment.

Just ran the Baltimore Marathon on October 14th. I am just getting back into the WOD's after 4 months of marathon training. I MISSED THE PAIN!!!

Cindy: 25 rounds

Mary
6 Rounds

Head to floor HSPU's.
Butt to ankle pistols with assistance from paralettes at bottom half of movement.Way tougher than the half ROM single leg squats I was doing.
2 rounds slower than last Mary.

Hmmm, my only response to that is that I am not a body-builder and rarely even lift weights. I don't consider myself "defined" by anything. As far as real world stuff goes, I am just fine at pulling myself over obstacles and such. If I am doing a pull up on a balcony while people are shooting at me, I have more to worry about than whether I kip or not because something has gone wrong. As far as getting over walls is concerned, there is no kip involved there. Thanks for the insights though, they are better answers than just because you can do more that way or you can go faster.

20 rounds of cindy

I focused on push-ups and pull ups though I could have gone lower on the squats I could still feel the burn.

20 rounds of cindy

I focused on push-ups and pull ups though I could have gone lower on the squats I could still feel the burn.

At the risk of giving this undue attention, kipping transfers the bulk of the work involved in a pullup from the arms to the hips.

Hip extension is responsible for the upward motion, rather than the "feet pushing on nothing".

Hip extension has a high degree of transferrability--if you can extend the hip forcefully and powerfully during a kipping pullup, that ability will transfer to running, jumping, throwing, tackling, squatting, thrusters, wall ball, etcetera, etcetera, all of which depend on that hip extension for successful execution at an elite level.

Crossfit does not deny the value of the dead hang pullup--we regularly incorporate L-sit pullups which cannot be kipped and weighted pullups that cannot be kipped in the absence of a vest.

All compound pulling movements are useful. That said, those who can kip the most pullups can typically do the most dead hangs, but the ability to do dead hang pullups has little influence on the ability to kip.

Think of the kipping pullup as expanding your tool box rather than a substitute.

Best,

Jon

Navy PRT today,
10:59 1.5 mile run (best in two years)in less than ideal conditions. Maxed situps and pushups. To me, verification of the Crossfit methodology, in the last 6 months I've run less miles and improved my run time by 30 seconds. Thank you.

Does anyone know what happened with greg amundson and the airforce pjs? Did he make it or did he quit or get injured or what?

Well I figured I'd be done when I got to around 18 or 19 rds, big mistake. I guess this crossfit thing really works!!!

Ryan 26/#185 "Cindy" 30 rds+ 5pu's+ 10pu's+2 squats

2nd day on cross fit

Cindy:
12 rounds
pullups were with a light touch and go, pushups made me rest, squats were my strength

First time with Cindy only been on the program 3 weeks
BW 148

CFWU then 17 rounds

cindy
last time 15 rds this time 16 rds +5pu's &10 pushups
squats to dynamax (this time and last)
previously my pr was 20 but that was without the dynamax ball as guage on the squats i guess it is good that i am on the way back up again

sub'd
Rounds of
3 pull ups
6 push ups
9 squats

20 rounds +3 pull ups and +6 push ups

Nisocrew,

I'm not entirely sure what your angle is on these posts, you asked us for some pros and cons on the kip and we gave 'em. What you've received are opinions and even some facts, now it's up to you what you do with this info. Just don't tell us what is and isn't a chin up if you wanted our FREE help.
Now if you are telling us that your dead hang chin is as effective as your kip then I'm either calling BS or your kip is ineffective (or your body ends somewhere below your belly button). Yes dead hangs are harder, that's why I don't DO THEM! One good addition to the kipping fans is that it 'could' be a good start to doing a muscle up. For me (partly because I'm realatively heavy) I have to kip like a banshee to get anywhere close to a muscle up.
Anywho, like I said, you wanted some pros and cons for the kip vs the dead hang and now you got 'em.

Executed the Cindy WoD @ only 10 rounds in 10 minutes as I ran out of time.
-Warm-up of 5 games of 2-3 half-court hoops for general training and conditioning.

16 pr

"Cindy" = 12 rds

Pullups are still weak! Towards the end I was kipping, jumping and anything else I could do but got Cindy ---> 20 rounds

big pipe/justin--did cindy tag team for 30 minutes, due to lack of pullup bars in gym (one person do an entire round, other person rest til completed and then begin next round)....39 rounds

5 rnds 5 hspu 10 sls 3pull-ups

Kipping Pull-Ups start off ok then my technique goes to crap! First time doing Mary and kipping pull-ups without a box.

28 y/o 170 lb 5’10” approx 12% bf
Warm up: three rounds of L-sit on parallettes, 10 steps walking lunge, handstand against wall.

Cindy: 12 rounds, squats ass to ankles.

Compared to 060927: 10 rounds + 5 pull ups + 10 push ups

Cindy for 14 rounds last time 8. Could I actually be getting stronger? more fit? So the pain is worth it.....exxxxcellent.

Nisocrew, I'd say my kip to dead hang ratio is 2:1. I got out of the USMC right at the change over from sit-ups to crunches and kips to dead hangs. Although it would have hurt my overall score, I agreed with the pull up change as I thought too many were maxing out 20 pull ups but not demonstrating the upper body strength the test was meant to do.

However, the benefit of the kip as a whole body vice isolation should not be overlooked. Training the explosive power from the hips will do wonders. However, CrossFit also wants pure strength demonstated with L-pull ups and rope climbs. Sometimes you'll do a standing press, sometimes you'll do a thruster.

Don't forget you're allowed to switch grips, or use rings or parallel bars. I can't kip with an under hand grip, but I can dead hang better with under hand. Just say what you're doing so you can do an honest comparison later.

Heck, go one further. Make the bar goto your chest for a full ROM. Even with a kip, that's bound to be tough.

cindy 9 rounds rx'd

Basic strenght training for me today
powerclean 5x5
40-50-60-70X-60 kg
ring pull-ups 7x3
5-10-15-15-20-20-20 kg
clean/jerk on technique, empty oly bar.
some skillwork.
Have fun, Johan

N- 14 YOF- WU 100 sit ups, 100 jump ropes
Cindy- 13 rounds

L- 12 YOM- WU 100 Jump ropes
Cindy- 9 rounds + 5 pulls, 10 push ups, 1 squat
L has grown out of his strength for his body. He hasn't even hit his growth spurt yet and is 5' 8" and weighs 150.

Kate

15 plus 5 pullups and 5 pushups. After the first five rounds, my pushups became lower plank position, rise with knees planted. I realized that my pushups disintegrate so much, I think I am getting more of the full range by doing this rather than the pulses that my full body pushups become over the course of this wod. This one never fails to destroy my arms. Finally overcame my fear of the GHD today!

28 rounds 5 pullups 10 pushups in 20:03. New pr.

Was hoping for 30 rounds but I think that after Fran yesterday I was a little spent.

Cindy: 21 rounds.

PR.

55 y.o. 156 5'10"

18 rounds of Cindy. PR. Got into a rhythym after about round 10. Hope to break 20 in the future.

Cindy as Rx'ed: 12 rounds, pr by 2 rounds. Not a great score at all, but I'm definitely getting better. Decided that from now on, for pull ups, I'm gonna start off doing DH pull ups for all of my sets, and then 2-3 reps before failure switch over to kipping. Figure I'll probably increase the number of pull ups I can do more quickly this way.

19 Full rounds in 19:45.

Totally sold out for this workout, didn't pace myself in the slightest. First 5 rounds were completed in ~2:35, then I gradually slowed down until I was getting each round in just over a minute. Not as good a performance as usual, but the lack of pacing was worth the experimentation.

track workout in the am with tire drags sprints and kettlebells

cindy in pm with 21 full rounds plus extras

CFWU3(1/2PU's & Dips)

WOD
DJ 21rds
O'Brien 14rds

Only got 21 today, but was taking time to Coach a prospective CFer who did real well for his first time.

Get some, Go again!

Only got 12 rounds, my bicep was holding me back during the pushups bigtime, dont know why...

Cindy

18 rounds + 5 pullups. That's up from 16 rounds last time. Been doing Crossfit for 4.5 months... The workouts are tough but I'm getting better!

I was weak today.
Cindy + 20# vest 22 rds. + 5 pull-ups

Cindy

22 rounds

Cindy
13 rounds in 20 minutes
14 rounds 21:37
I think Fran tooks its toll yesterday, though I am sure the pizza and 3 cans of pop at lunch didn't help today... yeah I was out of the Zone!

Cindy

18 rounds. (+15 seconds)

since this was my first time going on a date with cindy i wasnt sure how to pace myself, im going to aim for 20 next time. since i havent really ever worked on kipping technique and i knew i'd need it today i was doing something that resembled kipping, just with a lot more flailing.

Anyway, brooklyn local parks commission saved me again with their built in "work out stations" complete with various pull up bars, low bars for leverage pushups, parrallel bars for dips, and lots of other goodies.

26 y/o
bw 240

Cindy as rx'd: 20 rounds

Cindy
18 full rounds plus 5 pull-ups and 10 push-ups

Started out doing regular pull-ups and then had to start doing semi jumping pull ups but I tried to do them on my own as much as possible.

Performed:

5, 45lbs Turkish getups
10, single leg squat touch downs
15 knee ups

for 5 rounds, didnt time, more of a recovery day.

lil pipe-did at gym
hard to count but quite positive that got 28 rounds

1.5 Mile Run Then WOD:

Cindy 15 Rounds

Sick yesterday and today. Bummer to miss two great days of workouts. That's life!

Cindy 14 rounds (3 more than previous)
pushups were weak link
squats were strongest
overall, much more balanced and consistent output than before

27 Rounds

Flew for DC to the Mile High City and was able to at least maintain the same number of rounds as last time.

45 yrs 157lbs

Cindy, as Rx'd: 15 Rounds

(PR) 3 rounds better than last time. At the end, I was indeed spent.

Go Cards!

26yo 200lbs

did baby cindy

bike ride - 10 rounds (9mins) - bike ride

Anthony (BW=180)
Notes: Cindy as rx'd
Rounds: 21 rounds + 4 chinups (1 round below PR, I blame it on Fran!)

Jodi (BW=105)
Notes: Cindy as rx'd
Rounds: 14 rounds + 5 chinups + 10 pushups + 10 squats (PR by 6 pushups and 10 squats)

bw 125

Quick Cindy: 12 minutes as a Jiu-Jitsu warm up.

Completed 15 rounds

Squats were killers after yesterdays Fran.

29, 5'11", 195

My first Cindy

12 rounds

Pull-ups were jumping after 4 rounds, pushups hardest I've ever done, squats not to bad.

working on c2 holiday challenge
row 10k
44:55.8

20 rounds flat...down from last time, didn't have it tonight

Cindy, 28 rounds.

Still on my 1/2 volume week.

WU Stretching and some static holds.

Modified Cindy the Hampton Inn in Beaumont has no P/U bar or partnership with a local gym.

10 Minutes of

10 Push Up's
12 Sit Up's
15 Squats

9 Rounds

I have to really tip my hat to anyone who is doinng 18 plus rounds. this is one of the workouts where I realize how much room for improvement I have.

12 rounds
Much less assisted (jumping) pull-ups than previous Cindy's (16 rounds)

Did an improvised obstacle course.

Lots of fun. =)

31 yo bw 199
cindy
13 rounds

cindy - first time

21 rounds even

left shldr an issue, so tempo was compromised a bit...all sets unbroken

Cindy 25 rounds
20yrs, 190 lbs
great workout!

27 YOF
BTW: 105lbs

Cindy as rx'd:
26 rounds + 5 pull-ups.

PR by 6 rounds and pukie almost stopped by for a visit...

Heck ya first time

21 rounds

Cindy 18 rounds.

25 rounds complete + 5 pull-ups with 20lb. vest
1 round improvement over last
batteries not fully recharged yet...Fran kicked the $Hit out of me,

Cindy- 11 rounds+5/10/1
jumping pull-ups, remainder as rx'd
(a-to-a squats, which felt very strong)

Last effort-10 rounds+5/6
I'm happy with it! Push-ups are the weak link, slow me way down trying to get the full ROM.

F/50/129
Take care, all!
Turtle
(Kate, you are no snail!)

Cindy as rx'd
21 rounds + 5 pullups

Last time was 21 even in 20:30 (by the end of beeping on the watch--I think that's 30 sec) so this was an improvement of about 2/3 of a round. I feel like I'm going to hit a plateau on this WOD pretty soon, but it's such a solid push I don't mind doing it often.

CFWU x 2

17 rds...just finished as the watched timed out.

Team Emerald Coast

Anabel: 25 rounds new PR!

Jen: 15 5/10 rounds new PR!

Nando: 25 5/10 rounds new PR!

Joey: 28 rounds new PR!

The whole group pushed through and set new personal Best! Bravo Zulu Team Emerald Coast!

Cindy

20 rounds

N: Cindy, 15 rounds+5 pullups (not feeling well today)
J: Mary, 13 rounds + 5 HSPU (PR by 4 rnds)

Thanks all for the comments. Just be sure to understand that I am not telling you what is and isn't a pull up, I'm just saying what I consider a normal pull up, I just consider kipping a completely different exercise. That is all good stuff though, I might have to start trying them out every now and then. I still have to train to dead hangs though...orders, haha.

31 YO, bw 220
12 rounds, plus 3 pull-ups.....

resorted to jumping pulls and gravitron machine by 5th set of pulls up, push up's felt great, squats were good, just slowed down in the later rounds, probably still taking too much time between rounds to rest...tried to do the kipping pull ups, couldn't quite get them...still don't see how kipping is not cheating, but I'll just shut up and keep trying, because I defer to the wisdom of the Coach on all things crossfit, ...great workout, Aloha from Hawaii!

bw-198

wu
15x samson stretch, goodmornings, situps, squats

wod-Cindy as rx'd with mixed grips, deadhangs and kips-just to keep each of the "pullup" camps happy

15 rounds + 5 pullups (15 even was previous best)

MC

9 rounds of Mary-first time with her. looking for 11+ next time

9 rounds + 3 hspu's of mary

Completed 9 rounds of Mary.

Mary, as rx'd except HSPU assisted with one leg on bar. About half of pistols required hand touch to floor for balance. 10 rds even.

dbones... the pop comment definately signifies your from the mid-west!

WORKOUT:
Cindy combined with yesterdays thrusters combo:
5 pull-ups (first time, the rest were jumping)
10 push-ups
15 (first 3 sets were thrusters @ 25k, last sets were BW squats)
8x 20min.

Romanian complex: 15kg/6 x 2
-upright row
-high pull to muscle snatch
-BS to BTPP
-OH Squat
-Good mornings
-Bent over row

25 min. bike

42
145#'s

Cindy is oh so mean to me!
19 rounds

bw 185
age 22

21 rounds of cindy as rx'd + (5 pull-ups + 10 push-ups + 2 squats)
new pr
me=dead

Did Fran today. 6:10 with 45# thrusters.

31/ 178

cindy

14 + 2 pull-ups

Paul sub Cindy+ for 20 minutes:
6/12/18 x 16 rounds
5/10/15 x 4 rounds
+ 5 Pullups and 5 pushups

Jen sub 45# BB Bent Rows for Pullups for 20 minutes:
5/10/15 x 20 rounds + 5/10/6

Damon: BW 165, 18 rds
Aldo: BW 185, 18 rds

Both at the buzzer, all squats ass to grass.

Cindy as rx'd 20 rds

Chris + 10 lbs in a backpack
13 rounds and 5 pull-ups
Took it easy because this was the first time with extra weight. I suspect I was good for 15. Full speed next time.

Julie
11 rounds, 5 pull-ups and 9 push-ups.
Julie did jumping pull-ups at the rings.

Mary 6 rounds exactly

The one legged squats are the real slow point for me. I have to do them holding a kettle bell out for balance. First time trying this one (or one legged squats for that matter).

15 rnds + 5 Pull-ups + 10 Push-ups

12 rnds + 5 pull ups.

Cindy 11 rounds

Barely better than last time (9/27/06). Pushups are the weakness (last 2 rounds broken), so I've got to do more of these in warmups. Not sure how I'm going to catch up to the pack on this one, though. Nothing else broken. I thought I was going to be a lot faster because I rippped through squats, firing out of the hole; learned a lot from the Nasty Girls video.

bw: 185

As rx'd: 19 rds. A PR by 1 round. The squats seem to be my weak link now.

Nisocrew, if you search the message board you'll see quite a few threads concerning kipping vs. regular pull-ups. One such link: http://www.crossfit.com/discus/messages/22/8991.html is about 8 pages deep. Some thought provoking stuff to be sure.

Age 29 Bwt 195
Cindy as rx'd
23 rounds (PR)
Previous two times were each 20 rounds, finally broke that barrier!

11 rounds + 15 squats + 10 push ups

Cindy as rx'd for 9 rounds.

Suffering from a chest cold and was coughing like an idiot-but still enjoyed every minute...

cfwu x 3 minus pullups
cindy - had to scale it, still recovering from something
9 rounds in 11 minutes

Only got through it 17 times, but I'm 5'11/220, so the pullups really killed me b/c of my body weight.

Great workout. I love crossfit!

age-40
bwt-210#

25 rounds

Age 50/BW 240#
"CINDY" 10 full rounds plus 5 pullups in 20 min.; finished off round 11 in 21:40

age: 31
bw: 170
"Cindy"
23 rds in 20mins+ my ab workout. It felt so good today plus i had my techno on so i was movin to the beat ;-)

Felt like playing tonight.....
7*5 Push Press (and some muscle up attempts mixed in)
115/125/135/145/155/160/160

14 rounds of Mary after snatch lessons with Catherine Imes, the only U.S. kettlebell Master of Sport. A chance to learn from the best....

bw 165#

cinday 32 rounds

did this workout 20 minutes after "Linda" did linda in 15min 05sec..pr by 2 min...
250#dead
185#bench
125#hang squat clean

Hit "Cindy" up for 31 lovely rounds!!
thats a PR by 5 rounds!!!

bw: 200 age: 36 warm up: 21:00 of rowing, 5000 meters.

Only 8 rounds, plus 3 pull ups. I love Cindy.

#16 Paolo

I've been living in ski country for 16 years and every year going through the same routine for ski conditioning,the usual aerobic type stuff, leg presses and and all that other worthless BS people tell you you should be doing. I'm exactly 1 month into Crossfit and I can tell you I will be in better condition for skiing this season(4 weeks to opening day!) than I have ever been.

If you look at CF's 10 standards of fitness, aggressive downhill skiing incorperates ALL 10. CF is a fantastic ski conditioning course.

If you want to push it a little more, my favorite and extremely effective workout would be uphill trail running. If you have access to any uphill trails, prefferably somewhat technical(rocky)find one 2-3 miles long and do interval sprints to the top.The interval potion is very important because if you are skiing hard, skiing is a very anerobic sport. When you get to the top, run back down as fast as you can to work on balance and agility.

Have fun on the slopes.

Oh yeah......Cindy-20 rounds and 1 pullup.
This was one of my first WOD. 2 round improvement.

Andrew 19 rds
Brooke 13 w/ jumping pullups

23 rounds new personal record by 3 rounds. # 213 and # 214 above 30 rounds is awesome. Just when I thought I couldn't go faster guess I got too.

Cindy - as rx'd, 22+5+10.

19 rounds of Cindy

Austin age 14, did cindy 23 reps total. First time 11, second time 17 reps. Cindy is my favorite.

Austin age 14, did cindy 23 reps total. First time I did it 11, second time 17 reps. Cindy is my favorite.

20 rds cindy as rxed

age 35

14 rounds Cindy in 19:30

Pullups were slightly assisted after 7th round, but improving since last Cindy. pushups ok, squats easy to keep going. Pullups definitely weakest area.

I was able to do 6 rounds. You guys are awesome at this. The pullups are still assisted for me and very difficult. Squats were the strength. Push ups were at muscle failure by round six, but ai finished my last ten.

Cindy: 13 rds. exactly
HR avg 155 max 173
All sets unbroken w/ rest between each round. Seem to be stuck on 12-13 rds. Of course, my mild case of bronchitis didn't help me today!

27 yo, 175 lbs

Mary
7 rounds, +5 HSPU, +4 One-legged Squats

HSPU against wall, forehead to floor.
One-legged squats butt to ankle.
Pullups were at least half jumping.

Pullups are a huge limiting factor on this workout for me. Five HSPU and 10 OLS together were maybe 30-40 seconds each round, while 15 jumping pullups were 2 minutes plus.

did pistol practice...will get to this or some other metcon tomorrow.

1st full date w/ Cindy

WU = 4 games of sand volleyball (4's)
30min drive home/break

11 rounds as Rx'd

2 x 60sec breaks, other smaller ones. Shoulders on pushups were weak link. Pullups and squats were fairly easy. Alternated grip & kipped the pullups. Rounds about 1:30 each. Only one broken set - on the pushups about round 8 or 9.

mod. pull ups 15
mod. push ups 30
squats 15

10 sets

Bw 168
age 37
19 round 5 pulls and 10 push

Bw 203
44yr
cindy
22 rds.

Talissa: Did Cindy 15 rounds (personal best 18)

Thayer: ran 30 min with xfit warmup...trying to get back into it slowly

Yeah! Did Cindy for 26 rounds. An improvement of 4 from last time.

BW 192
Age 38

Warm up-diagnostic Army Physical Fitness Test

Cindy-
7 rounds complete, 8 rounds in 21:30.
Moved to jumping pulls and then negatives to keep from completely gassing out.

Cindy All Round

Adc
21Rds +4 lat PDs
Sub 65kg Lat Pull Down (Neutral Grip) for Chins

JE
23 Rds
Rxed

Troy
19 Rds
Rxed

Alena
18 Rds
Lat Pull Down 35kg

Honza
13Rds
15mins
Lat Pull Down 40kg

Cindy
26 rnds in 19:22
Improvement by 1rd

Cindy:
13
Last time was my first and I got 10. This time was improvement in that I didn't use any assistance with the final rounds of pullups, although they still kick my butt.
Lovin Crossfit.

2nd week doing Crossfit...
18
33 years old 215 lbs 6'7"
Pullups slowed me down...definately my weakness

Cindy:

17 rds, 4 more better than last time

Oh yeah...and I did "Cindy"

19 yo 160lbs

Got 20 sets in this time. All pullups complete dead-hang and pushups chest to the floor.

Cindy 13.

Cindy
13 rds, new PR, but only 1 better than my first go last time.

Pullups killed me, trying to incorporate kipping, but haven't gotten the hang of it yet.

25 yoa
185bw

form: overhand pu's, squats a2a

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

12 Rounds

Ran 3 miles

age 45
wt 224
total rounds 21, and then I threw up

Oops, didn't bring mynote pad to the gym, did Cindy with 15 push ups
Still beat my last one
15 rnds

Cindy: 8 rounds with jumping pull-ups after round 2.

Cindy:
27 rounds + 5 pullups/3 pushups

new PR

16 rounds

Ben: 22 rds +5 pull-ups Cindy

1 rd, 10 push-ups and 15 squats off PR

BW: 143lbs.
Cindy: 24 rounds (new PR by 2 rounds)

Cindy 20 rounds even, 6 seconds left and couldn't get back on the pullup bar. My best yet, last time was 19+5+2. The first time I did Cindy back in May I could only do 11 rounds. Get some Crossfit...

CFWUx1 (sort of, it was late after hockey practice so skipped on the warmup)
Mary 9 rounds
Legs still hooked over bar for HSPUs.

My First Cindy: 13 rounds, did my pullups with bands, can't do them on my own just yet. I'm getting there.

Cindy, buttercup version: complete as many rounds in 10 minutes as you can of: 1 pull-up, 5 pushups, 10 squats.
My subs: pushups on a waist high counter (first set on hip high), "body row" to the knees for pullups, squats to 17' box. 4 rounds.

Well, at least it will give me something to improve on if Cindy comes up again.

Age:25
Weight: 190lbs

19 rounds: 19:36, was dead tired!!!

2 rounds extra compared to last time, YAY!!!!

12 rds + 5 pull ups.

"Candy" again instead of Cindy.
20/40/60 pullups/pu/squats for 5 rounds, 20:08
Hoped to break 20 minutes but 1:26 faster than last time

BW-198
"Cindy"
20 rds. + 5 pull-ups + 10 push-ups

M 34 BW 165

Cindy:

Personal best of 18 rounds. I surprise myself with this one. Big improvement from last time

Age: 30
BW: 74 kg

Cindy for 8 rounds. Shooting for 10 next time.

Also had body fat measured tonight at 18.1 percent.

resting shoulder
visited Crossfit Oahu
did max DL 3 2 2 1 1 1 1 1 to 325lbs (could have done more)
and 3 max L-Sits for 111 seconds

last time did 24 rounds of Cindy

age 40
BW 175
BF 15.8%

Cindy: 13 rounds + 5 PU's

Fighting a cold today...4 rnds of personal best

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

Cindy after a 1000 meter row for warm -up @ 17 reps.

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

Cindy: 16 rds (PR)

Cindy - 18 rounds exactly.
Got 15 + pull ups last time, hope to get 20 next time.

Last time: 15 rnds

This time: as Rx'd 18 rnds

First Cindy in awhile.

42 yrs.
205 lbs.

26 rounds + 5 pullups + 10 pushups

Was shooting for 30. Squats were to parallel. Pullups were kipped, Pushups were below parallel.

Discovered how to kip while doing pushups, made them really easy and fast, also increased ROM.

Age 46;BW 174

Cindy: for 10 rounds 3 PU. Aweful workout. First time benchmark. It will be nice some day to be able to do the whole work out without stopping. Not happening now! First time with Cindy and will be getter next round.

Cindy 18 Rounds

18 plus 5 pull ups

first time

15 rounds

Age: 23
BWT: 154
Cindy rounds as Rx'd: 19

My whole upper body is twitching. It was great weather for the workout though!

22 rounds, which I think is a PR. Pleased with performance as I did Matt G 1600 on Monday (due to hand injury) and my quads were pretty tired.

Tariq

Mary: 7rds
pu w/ rings
get better at 1 legged squats

Cindy: 9 rnds, better that last (8) but behind pb(10)
BW 204.5

Cindy

pullups on rings

16 rounds + 5 + 10 +1

(improvement of 4 + 10 +1)

Mike Donnelly

CINDY
44, 5'11", 205lbs
PB! 12 rounds + 5 pullups, 10 pushups
-2 rounds kipping pullups (mini PB!), then gravitron after 2 in 3rd round; 13th set at 80lbs assistance
-level pushups 1st 7 sets (mini PB!), 13th set inclined at 45 degrees
-good rom on all squats but too slow; taking a break/catching my breath a bit during squats

Mary
10 rds + 5 hspu
All pull-ups dead hang on ledge.

Cindy
15 rounds w/20lbs in the weight vest.

BW 193
Cindy
As Rx'd:
26 rds + 5 PU + 10 Push (PR [+2 full rounds and 10 pushups])

Pullups from about rd 10 on were kipping, alternating rounds of under and over hand grip.

Paolo--I'm far from an elite skier, but my regimen last year which paid huge dividends was 24" box jumps 8 reps forward, 8 to each side (4 rds); 8 "standing" long jumps (out and back twice); 8 lateral jumps (each side) over a span of 4, 4.5, and 5 feet. The box jumps and "standing" long jumps were all done in more or less tucked or aggressive ski position. Oh, and spinning classes.

CFWU
M/39

"CINDY"
Last time 12 rounds
This time 15 rounds

BW 57kg

Got bored with Cindy, so Mary!

5 DB presses 10kg
10 One legged squats using a pole for assistance
15 JPUs

8 or 9 rounds (lost track) + 5 presses + the squats + 11 JPUs

did cindy
age: 16 bw: 130
28 rounds + 5PU, new PR by 4, and the last workout wasnt that long ago

Cindy

21 rounds + 5 PU

Cindy

15 rounds

10 min ellip wu 15/15.
cindy 16 rds w/ 42 sec left over. wanted 17.
vs 15 rds on 9/27/06
vs 16 rds again on 6/30/06!
vs 13 rds 4/8/06(1st time post month layoff for separated shoulder)
vs 16 rds 2/14/06
vs 15 or 16 rds, plus 5 pull ups 12/17/05
vs 13 rds + 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,
vs 13 on 6/6/05,
vs 11 + 5 pull ups on 4/26/05,
vs 10 + 5 pull ups on 3/15/05.

avg 131, hr max 179. really puffing. is lifting chalk toxic?

did i mention i had endoscopy & colonoscopy on monday? did wod tuesday and crashed on wednesday. work was tough slept 3 hrs in afternoon. felt fresh today. test results were fine.

10

10 rounds of Cindy

Cindy
22 rounds
Strict form

first time poster, long time reader...

age: 24
bw: 206

12 rounds in 20:15. 2 more than last time.,

Cindy

18 rounds
pu assisted after the first five rounds. Still trying to recover from the shoulder injury from doing PUs two weeks ago.

Mary

HSPU's to 5cm target.
Pistols supported in door-opening.
Pullups as rx'd

9 rounds + 5 hspu + 10 pistols

Improving.
66kg

JT: 17
GC (first time, jumping pull ups): 12

Cindy:

40lb weight-vest 10 rounds for speed: 8:05

Rest 3 min.

Ditch weight vest 10 rounds for speed: 4:51

14 rounds

1 round improvement over last time, but still didn't get back up to 17 like time before last.

29

Age: 41
BW: 161
CFWUx3 (minus pullups)

got 27 rounds on Cindy last time, so I figured it's time to step up to Mary...

1st time Mary: 7 rounds +5 HSPUs

OLS with pole for balance; HSPUs and OLS all unbroken; PUs broken (and tough) after second set.

26
wu=20 min stairs at 9
cfwux1, no dips right shoulder shot
full yoga after

age 42 bwt 163 cindy as rx'd 14 rds, 4 pu's

Cindy

20 Rds. Last time 18.

15 or 16 rounds, jumping pullups, pushups were sets of 9 but with feet on 20 inch bench

27yo
220lbs

Cindy= 20 rounds+3 pullups
Last time= 16 rounds

Very happy to have broken out of the teens. I thought it would be a very long time before I would hit 20. It only took about a month and a half of crossfit. I can't wait to see where I'm at in another month or two.

Cindy
15 full rounds

cindy 22 rounds. crushed my pr by 5 rounds.

16yo
155lbs

im pleased to say that on my very first attempt at cindy i got done with 25 rounds. i was really pushing myself on cindy i had set a goal b4 i had to beat hobby. and hearing him working threwout the whole period of time motovated me.....

buddy-25rounds
hobby-20rounds
brandon-16rounds

16yo
155lbs

im pleased to say that on my very first attempt at cindy i got done with 25 rounds. i was really pushing myself on cindy i had set a goal b4 i had to beat hobby. and hearing him working threwout the whole period of time motovated me.
buddy-25rounds
hobby-20rounds
brandon-16rounds

cindy
10 rds

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

25 Rounds+5 Pullups+10 Pushups

16yo
155lbs

im pleased to say that on my very first attempt at cindy i got done with 25 rounds. i was really pushing myself on cindy i had set a goal b4 i had to beat hobby. and hearing him working threwout the whole period of time motovated me.
buddy-25rounds
hobby-20rounds
brandon-16rounds

22 plus 5 and 10

Mary: 9 rounds (plus 2 HSPUs) (PR)

cindy-14 rounds

BW: 177
Age: 31

400m warmup lap

"Chasing Cindy"

20 Minutes for max sets of:

5 Pull-ups
10 Push-ups
15 Squats
100 meter run

I did 12 full sets and was 20 meters from completing the 13th when the buzzer sounded. Throwing that run in there was a lot of fun.

Active Rest day:
10-12 minutes of Cindy
10 sets
*Feeling stronger with pullups.

Tim: 8 rounds + 5 HSPU of Mary
Catherine: 10 rounds of Cindy

24 rounds of Cindy.

9 rounds in ten minutes. no time on friday morning.

thanks~ !

Mary 12 rds.

what is the world record for most rounds in 20 minutes?

14 rounds in 20min (kipping) PR

Stéphane, 29, 190lbs
Mary: 8 rd + 5 HSPU + 10 squat

Marie-Pierre, 30, 103 lbs
Cindy: 11 rd

Cindy: 16 + 5 pu
jpu's

166.5
Cindy, 20 rounds
Moderate

170 lbs.
21 years

24 Rounds - felt great! Shooting for 25 next time

skipped

"Cindy"
first dozen rounds with a 20# weight vest
total: 20 +PU,+8 Push-ups

Lvl 7 Pull Ups
15 rds

67 rounds of 5 Pullups, 10 push ups, 15 air squats, all legit too. Full extension on pull ups, 90 degrees on squats. Could've kept going but didn't have any water or towels (pull up bar was getting slippery) Can you send me a message of the best marks out right now so I can try to beat them if possible. thanx (all done in 67minutes)

206lbs
37yrs old
11 rounds