Been away from Crossfit Flagstaff and have not yet acquired and free weights (will this weekend, yahoo!) so I'm fired up to have a body weight workout... or is it? Are these one legged squats (AKA pistols?) Rx'ed without weight? The vast majority of the pictures I've seen have been with weight.

This is the 2nd time in as many weeks where we have seen a video involving burpees to muscle-ups.

Hmmmm.......

Regular air squats jerimiah, no weight, only pistols if you do mary.

Thanks for the reply Travis. I could have been more clear: are the pistols of Mary w/o weight?

I love Burpees!! That picture is amazing. How did you get it with everyone off the ground??

#4 Jerimiah- yes, no weights

Dutch, you love Burpees? I'm pretty sure they where created for torture only, not enjoyment. Are you sure you are doing them correctly, because when I do them I am in pain?

I remember that a long time ago Coach was musing about doing away with burpees because of the jumping into flexion aspect. I see that they're still around...did he ever explain what led him to decide to keep them?

The pain feels so good!! So you can check my form...
http://www.youtube.com/watch?v=jJuAD9bvkBg

Can someone tell me what the CFWU is? I presume that it is the Crossfit warm up but what does it consist of. Any help would be nice.

On the one legged squat is the free leg behind or in front - are there any demo videos.pictures? Thx

Dutch

those are some rediculously good burpees!
totally fluid...wow man

I need to get more comfortable with falling on the ground that fast

I realize that posters generally hate people who get off topic (this relates to the burpee video, not the WOD), so if you're one of those people then disregard this.

I've never seen crossfit advocate or mention 'burcleans' or 'bursnatches'- where you address a barbell as if cleaning/snatching, do the push up part of the burpee with both hands on the barbell, keep them on the barbell for the squat, then substitute a clean or a snatch for the jump- give 'em a try- I love 'em.

I like to think it is athletic ability, but it could be stupidity. haha. Thanks for the kind words.

would anyone comment on how crossfit has improved their PT, PRT, PAST, etc. scores? I can see how it definitely builds up the pullups....how about max pushups and situps?

38yo 155# Newbie
Cindy
11 rnds + 3 PUs
Okay on PUs and Squats, but PUs killed me.
Had to jump and emphasize negatives by rnd 3.

Clarification - Okay on push-ups....pull-ups killed me...

Is there anyone crossfitting in the Joliet/Plainfield Illinois area? If so shoot me an email. Would love to meet some kindred spirits for weekend workouts or just to bounce ideas around.
-John

np Dutch

Safe Link
http://capitalcrossfit.blogspot.com/

this is the home of Crossfit in Ottawa, and that is a picture of me doing my PR clean! (at my other Gym)

Post on the comments, about where you are from and all that good stuff!

Great photo. Great weekend. Great coach.

#10 Jeremy regarding your question check out the FAQ link which is essential information for new Crossfitters. Seek and you shall find.

hey, I was just wondering if someone has a video or a good descpritive tutorial of one legged squats "crossfit style", because i just dont know exactly which ones i am supposed to do. I know too many variations of one leg squats. Any help would be greatly appreciated. Thanks

Justin

Jeremy

It is the CF warm up. Check the FAQ, it is full of useful info.

I will be doing Cindy at the gym tommorrow. I can't wait for the funny looks and comments on my intensity. Love this stuff!!

Jeremy (comment #10)

read up, bro!

(from the FAQ)
1.8. What's the "official" CrossFit warmup?
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

I know this is a little off topic but is there a good way to develop a muscle up? I have been trying to do them for a while and I can't get my elbows over. I can do pull ups and dips pretty good but what gets me is the conversion from the up pullup position to the dip down position. Thanks.

#8 david - I posted this same question on Eva's site (about burpees). I believe Coach said he kept them only because they seemed to be so popular. I remember the comments as well, but I'm unsure if they were on the board or on a WoD comments section. I find I have lower back pain if I do a lot of burpees, so I may pass on them in the future and do them only for the Filthy Fifty or some other "special workout".

We sometimes have our athletes do burpees to a dumbell height. They do their bends and thrusts off of the DB's and don't have to flex the lower back as much. The push ups are nice and deep with the DB's too. Just one option.

I just bought a new Mac and I cant open the videos what application should I use? Thanks

Comment #25: John. Try lowering the rings so when you stand up straight your hands are below the transition point. Then just use your legs to help you through the transition. Worked wonders for me.

Comment #28: Matt. Go to microsoft.com/mac and look around for Windows Media Player for Mac OS X and download it. You should be good to go.

YAAAAAAY BURPIES!!!!!!!Great photo!!!It really captured the spirit of the seminar:lots of energy, great attitudes, and people hungry to learn.

Not sure if this is the place to post this on the site....but you gotta see this guy. Yes, I know is a break dancing video, but this guys core strength is UNBELIEVABLE!!

http://www.youtube.com/watch?v=XAznhunJC5Q

Anyways, I'm shooting for taking Cindy on for 20 rounds this time. (18 last time)

By the way, check out his planche pushups on his fingertips at the end of the video

Happy to say I planned this workout tomorrow with my roommate, who has very few of the technical skills that CF requires.

His first time floored him, which was incidentally my first CF workout. His score: 9. Mine: 11.

My personal record stands at 15. Should beat it, tomorrow.

mary
with a tree not in my usual setting...
5 rounds

Question

when i make my rounds with cindy tomorrow, with the 15 squats, how much weight are we talking? Im a newbie completed 8 wod, age 24 body weight 225 6'3

#35 Garth

Just your own weight

Cindy
13 and change

1st CF workout

39 yo male, 172#

First time with Cindy: 20 rounds as RX'd

No broken sets, all pullups kipping varied grip from set to set.

Surprised myself, but had nothing left in the tank on last round with 13 seconds left on the clock. But that's the goal, right?

Week six of CF, I love this stuff.

Garth, use your own body only. No extra added weight. May be later, if you are realy realy realy strong ( and do 30+ rounds/or are more than slightly crazy:))
Johan

Cindy
16, last 3 rds jumping pull-ups

36 yrs 175lbs

CFWU x 3

Cindy 11

Jon

25 yo 200#m

Cindy

11 rds followed by 100 Wall balls

Pullups really slowed me down. Had to use gravitron by rd 9. Push ups and squats felt perfect.

38yo 100kgs/220pnds

Warmed up by mowing the lawn for nearly 2 hours

As Rx'ed: 12 rounds. Was fairly happy, but I need to stop dawdling between rounds so much.

I'm pretty annoyed at myself for missing yesterdays WOD too. I'll have to add it on sometime, but the WOD's, just as they are, are tough enough!!

#15 gundy,
My PRT run dropped 30 seconds (1.5 mi) between Apr 06 and Oct 06. My pushups and situps I already maxed out but the pushups were easier. Situps still suck. During this time Crossfit became my exclusive interval and strength training program. When I tested myself on the SWCC PRT my pullups went from 15-16 deadhang to 20. Off to the Chief exam wish me luck. V/R Bob

Wow! Had a slice of humble pie this morning.

Full extension pull-ups with as much kip as I could muster

Chest to deck push-ups

Squats to a 50 pound dumbell on end.

PJ- 22 rounds
Glenn- 21 rounds

Had a previous cheating Cindy of 29 rounds with non-full extension pull-ups and squats to bench.

19 rounds + 5 pullups. 43 y/o male, 180 lbs

Mary
6 rds + 5 hspu and 10 one legged squats (did not get p/u in this 7th rd)

muscle failure on p/u was limiting factor

Male
Age 30
Bwt 135

Cindy
20 Rounds

280#'s/43 yoa

Modified Cindy: jumping pull ups, push ups between mini-paralettes and 45# OHS

9 rounds + 5 pullups and 2 pushups/10 rounds in 22 minutes

Cindy

17 rounds + 5pull ups & 10 push ups

Should have got to 20, I was pretty slow this morning.

If my lo back is alittle tweaked, would it be better for me to do snatchs or OHS, for a previous WOD. which has less leverage on the lo back?
thanks.

CFWU (10), WOD 'Cindy', 22 rounds + 5 pullups + 10 pushups...PR...felt good

Matt #28,

You need to download Windows Media Player for Mac. You can Google it. It's a freedown load. Let me know if you have any questions. My wife and I both have Macs and had to do the same thing at first.

26/m/197#

cfwu (no pullups, squats, or dips)
cindy: 10 rounds + 5 pullups + 10 pushups

"Cindy"
30 Rounds

Cindy for 16 full rounds.

Pullups still slowing me down but got 2 more rounds than last time. All pullups were kipping pullups.

BW 175 Age 28

Thought everyone might like to see the body control in this vid.
You may not like the music or dance style but Iknow you can appreciate the strength.
Enjoy!
http://www.youtube.com/watch?v=RGjKsUSdbJE

Howdy,
Work
{MU (thumbless, reular grip; w/kip)x1 and walk (w/25# DB's)x180'}x31.
Bdw. (w clothing)86kgs.
Duration 31:25...

Mike G #13: Check out Board inder exercises. I describe a version with a med ball incorporating a med ball slam, push-up on the med ball, and med ball clean = 1rep. Called it a "Slurpee". Fun.

#38 Bayendor: First Cindy ever 20 rounds!! Strong work.

Will do my first Mary today. Plan to revert to jumping PU in order to get more than 5 rounds. PU are limiting factor by far...

26/6'6"/180 lb
Warm up: Jump rope and basketball
Cindy
13 rounds + 3 1/2 pull-ups (Did 4th pull-up after time expired)
Pull-up sets: 5, 4-1, 3-2, 2-1-1-1, 2-1-1-1, then all singles (did tip-toe pull-ups as needed)

Big Cindy: Cindy with 15# Xvest. Bwt 114#

24 rounds + 5 pullups/6 pushups

All movements full ROM....pullups and squats stayed stronge with no breaks; pushups became the problem. I had to do the old "kneel, pause and return" break once during each pushup set starting at the 19th round. The reps didn't count if I didn't touch the vest to the desk, maintain full plank and have elbow extension at the top.

I was aiming for better than 25 rounds with the vest - next time.

28 rounds (PR) plus 5 push-ups & 10 push ups

Steve HB...is that you in the front????

You struck me in SD as an over-achiever:)

Cindy - 30 rounds

Personal record, personal milestone, very excited

Hello X-Fitters-
Cindy: 20 Rounds of heaving joy.

Changed my name from Ant Chick (capable of lifting and tranporting more than her body weight) to Spider Chick (capable of spinning webs and catching terrorists just like flies). The occasion for the name change? I just did my first rope climb to the gym rafters last night. IT WAS AWESOME!! Coach hung a rope, I had been dreaming of this moment for quite awhile, and I threw myself at the line and just scrambled right up. Did it again another 5 times just to re-live the fear & accompanying adrenaline rush... it would have been a long fall or wicked rope burn if I messed up. Almost as much fun as a girl gets from a near miss in a car crash.

Now to conquer my remaining 2 X-Fit goals for 007: the to-the-floor HSPU and the muscle up. Just got notified that my rings are in FedEx's hands and on their merry way.

18th day of Zone. Dang. Huge difference. Highly recommended. Not grouchy or hungry any more either. Just got more muscles and less body fat. Workouts still strong too. Happy 40/30/30 to you all.

And, as for #13, Mike G... I LOVE to mix my burpees with a DB clean and whatever. Got a fun idea for you: try a Turkish Get Down. Put together a burpee, a clean and press, and a Turkish Get Up. Oh, the delicious agony you can build up in almost no time. And, it confuses the heck out of everyone else at the gym, which I confess, gives me a giggle.

#15, Gundy, my USAF PT scores went from top in my age group to top period. Situps are restful for me. Pushups went faster and way easier too. Keep it up, you'll see on your next PT test. Of course, the USAF PT test is a total joke and I should probably shut up now.

Have a Happy Air Force Day and Semper CrossFit-
-Spider Chick

14 rounds + 2 pull-ups (previous score 13+4)

34yo Male, 215#

Cindy - 10 rounds even

Mary

10 rounds in 19:50

Pistols somewhat supported in door opening.
Otherwise as rx'd. Very happy with this. Big improvement in HSPU's.

BW 66kg

w/u: short interval run, set of pull-ups on gravitron, push-ups from knees, and 10 squats, dynamic stretching
WOD: Cindy-17 rounds + 5 pull ups + 6 push-ups, either 1/2 round short of last time or 6 push-up improvement (joey d posted for me last time)

BW 175

Cindy as Rx'd

33 rounds

response to #51:

I would do the OHS before the snatch if my lower back was tweaking on me...

I'd also throw in some ab work out to counter balance, and maybe some good hamstring stretches...

my 2 cents...swing

"Cindy"

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

5 Pull-ups
10 Push-ups
15 Squats

24 Rounds+5 Pullups+10 Pushups

(2 rounds less than last time)

cindy

18 rounds

+ 12 lb weight vest

Cindy -

Last time = 12
This time = 16

No broken sets.

As Rx'd.

Male/28yo/165lb/5'7"

Cindy

21 rounds

No kipping, chest to floor, below 90 degrees

QA4, Afghanistan

37 BW 190
Cindy
27 rounds flat (PR--last was 26R +10/10 PU)

33yom / 180lb / CF#15

10rep CFWU minus Pullups

CINDY: 12 rounds

2 rounds pullups unassisted. then added 30, 40, 50, 60lbs assist on gravitron to keep the pace up and still keep pullups challenging, which are my weak point...shoot for 15 next time...keep assist to 40lbs or less or use barely-jumping/pu bands.

Age 39, BW 175
Cindy w/ IBA and plates (29lbs)
18 rnds, + 5 Pullups, 10 Pushups, and 13 Squats. Timer went off before I got the last two squats. Dang! So close! Push-ups became the weak link, I thought it would be the pullups. Looking forward to rest day! Thanks, Coach!

Age 30
5'10'', 182#

Cindy
15 rounds+ 5 pullups/10 pushups

jumping pullups and squats to milk crate.

Awfully humbling to post this behind #78 Robert. Great work!

Allow me to tell a little story:
Sep 1, 37 y.o., high BP/Pulse/Cholesterol, BW 168. 2nd CrossFit WOD ever - Cindy. 11 rounds with a gravitron set at 50% BW, couldn't straighten my arms for a week. 2 intervening Cindys, 16 & 18 rounds, both using a flex band for the pull ups.
Today, 37 y.o., clean bill of health, BW 154.
Cindy as RX'ed (finally!) - 17 rounds.
Am I happy? OH YEAH!

143lbs/30yoa

CFWU x 3 modified

"Cindy" as Rx'd

20 total rounds, + 5 pullups, 10 push-ups and 4 squats.

pull-ups were overhand grip, started kipping at round 15.

I did 17 rounds of this before, but subbed handstand push-ups for regular push-ups.

130 lbs/ 16 yo male

"cindy" as Rx'd
24 rounds, 25 last time.

STEVE HB...could you drop me an email?

Joey

14 rounds

last two rounds of pullups were jumping

I shaved a minute and a half off my 1.5 mile run time in less than two months after doing CF.

I've already maxed out the AF PT test, but now my goal is to get in the "20/100 club"--get a score of 100 according to 20 y/o standards. It's not that much harder!

Cindy
15 rnds

45/160

Mary : 6 rds + 5 hspu + 10 pistols

Limited by pull-up burn-out

Mary
10 rounds (15 seconds to spare)
collapsed

Still marking my 70th birthday, Cindy 20 rounds; did 25 rounds last year, will have to get to work to do better next year. Hearty congratulations to those who did 28-30 rounds, that is absolutely awesome. Crossfit is certainly working for you athletes.

did "cindy" for 25 rounds, improving from my last time at 23...i think i might try "mary" in the afternoon..

WOD
Cindy 23 rds

16 Rounds although I was tanked afterwards.

Happy b-day Adam #89 !!!
I hope to be in as great of shape in 30 years.

Man oh man I'm excited for "cindy". The last cindy was my very first WoD, and I managed 10 rounds and 1 pullup, but I was extremely gassed and dead after only 3 rounds. I've missed a few workouts because of holiday illness and a Fiesta Bowl trip (Boise State baby!) but the workouts have deffinatly made me stronger and better conditioned, so this should be a great indicator of progress. I'm a week behind in the workouts however so I will post results then. I've been looking forward to this the moment ever since I wrote down that first score. :)

25 yo male/5'7"/158 lbs

Goal: 16 rounds

29/173

Mary

6 rounds + 5 HSPUs

messed up and did 10 SL squats on each leg instead of alternating for 10 total.

Wow, my bud and I are slackers. 8 rounds and whipped.

I did a "Mandy" - 5 HSPU, 10 PU, 15 air squats. Scratched and clawed and jumped and whatever for more than half of the pu, but you have to start somewhere. I'm looking to do Helen again tomorrow ... I'm liking being in the 'can't get enough stage.'

GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

Did not workout in past 11 days due to illness, and still not 100%. I felt it, struggled, and could only complete 11 rounds of Cindy in 17 minutes. Couldn't go any further. Now just looking to get back in the groove and get healthy again.

GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

Cindy as rx'd 21 rnds

Male,43,260# 2nd month of Crossfit 1st post

"Cindy"
13 rounds + 5 jumping pull ups then another hour of "butts-n-gutts" feel great.
Up 5 rounds from last time (12/15/06) which was first time, working hard on getting real pull ups.
Hooked on Crossfit!
Thanks to everyone for creating this community, especially coach.

Mary

HSPU feet on bar
OLS holding onto bar
PLU at angle with feet on floor

10 rounds plus 5-HSPU, 10-OLS & 6-PLU

as rx'd pullups done at dead hang
23 rounds +5 pull-ups (PR)

After doing cleans last night it raised some questions. I never really did cleans until starting Crossfit, so this may just be due to poor form.
When doing light weight and when warming up, I try to do more of a squat clean. But last night, when getting to my heavier weights, I did not have to drop that much to catch the bar. (This is not the case with Hang Cleans, when I really have to drop to catch the bar.)
Should there be any pull up at the top before the catch, or should I emphasize dropping under the bar to catch it? I don't think I was using my arms much because they aren't sore at all, but my legs are. Any recommended exercises to ensure proper form? Thanks.

6'00"/19/165
disappointing 13 cindy
broke push ups at 11
pull ups and squats not broken

#80 Josh L-
Good work! Feel proud of your accomplishments.

#89 Adam-
Happy Birthday! Thanks for setting the example.

Kate

age 35 bw 184

Cindy - 10 rounds, same as last time.

re: #70 - 33 rounds?! er... are you mortal?

Ha! Look, it's "CrossFit the game show"!

http://www.youtube.com/watch?v=zU6-42QL7NE&eurl=

35 yo male. 215 lbs
CINDY
11 2/3 rounds. Last 2 rounds involved some assisted pull-ups. The rest were full hang.. still can't figure out the kipping..

Overall, form was good. A good workout.
swing

Body# 148, Age 19

Cindy

13 Rounds even, kinda went over about 40 seconds.

30 yo male. 170 lbs
Cindy
15 rounds as RX'd.
Coming back strong after a pathetic first semester.

"Mary"

*6 Rounds

Those pullups killed my rounds

Well after NOT working out in 7 months due to illness, not thrilled with the outcome, however still on a mission. I only did 6 rounds and my pull-ups if you want to call them that I jumped and pulled and cried...I definitely lost my upper body strength, hopefully my muscles dont have alzheimers....and will remember the good ole days!

35/M/196/73"

Cindy

19 rounds. Jumping pull ups with negatives after round 12.

Cindy with 20lb vest rx'd 17 rounds + 5pull-ups, 10push-ups,6squats. last time 17 rounds even.

17 rounds started slow. Finished fast. WHO DAT!!

Cindy

Sub Negative pull-ups and jumping pull-ups

8 rounds

Addition
MU's were performed on a bar with a thumbless, regular grip with a kip.

M/30/193#/72

Cindy
Went for 25 rounds...
and got it in 19:51! (pr +2)

Rounds 7-20 were a blur of misery, but comfortably numb after that. Pushups held up well enough throughout (unlike last time).

Cindy for 19 rounds about after round 5 half of pullups were jump pullups.

14 (5/10) Mary's as rx'd

164 lbs, 32 yom

14 (5) last time so happy, and heavier, 4 lbs + so happy that at a higher weight little better, longing for 15 so might go xvest Cindy for a few times and more chin up high rep practice to get to 15 @ 165 lbs

..off to CF cert in Irvine!

Nancy

Dec 15 : 9.5 rounds (no kip on pu )
Jan 18 : 11 rounds + 5 pu (kipping pu)

Thanks to kipping and bench presses

Scratch that Nancy and replace with Cindy...

Too many girl's names in my had, or just plain dehydration ... of to the pub !

Cindy
17 rounds + 5 PU

but I had a break in the middle for a fire call.

37 bw190

Let's refer to this as the Crossfit "manaje trois"
It's a little bit Cindy, Chelsea, and you

Complete as many rounds during a 30 minute running clock as possible.

10 pullups
15 pushups
20 squats

This was my first experience with the manaje trois

21 rounds + 10 pullups

35 yo male. 165 lbs
Cindy, 12 rounds, as RX'd. all sets unbroken.
I'm improving. slowly but steady.

cccccccccccccccccccccccccccccccccccccc

38yo bwt 157 Cindy

5 pullups
10 pushups
15 squats
Unbroken 24 @ 20'
25 @ 21'17" had to get it : )

ccccccccccccccccccccccccccccccccccccccccccc

Last Cindy 12 rounds
43yo 200lb
5th week of Crossfit
Today 15 rounds. Shooting for 18 next time

22yo
175lbs

Cindy as rx'd
20rds

A: 27
BW: 195
Cindy
11 rounds, as rx'd

One better than last time

Had to catch up:

37yo 165lbs

CFWU (30push ups, 30 SU, 10 PU, 10 Dips, 10 Back extension, 10 OHS) x2

Helen (wod 1/16/07): as rx'd 12:02

80 situps

Cleans (wod 1/17/07):
1x95#,1x95#,1x95#,1x115#,1x115#,1x125#,1x125#,
1x135#,1x135#,1x135# all from ground, caught in squat. Worked on form.

F 32 150
Thought I would try MARY
all assisted
only managed 6 rounds.

18 full Cindys plus 7 push ups, a few rounds less than last time I dated her. Quite unsatisfied with this today as I wanted to set a 'Cindy Standard' for myself for 2007 and then go back to Mary. The Tabata push ups I did yesterday really slowed my performance of said exercise today because my chins and squats were solid. I used to have to fraction my squats in the higher rounds but now I just bomb through them whereas the push ups are fractioned still.

On a happier note, I practiced pistols after and did my first real one with my foot flat on the floor and my butt touching my calf.

Me 40yo/M/195#/5'10"

Cindy
14 rounds even / I had about 10 seconds left so I just looked at the bar and laughed (used jumping pullups after about the first 5 rounds)

I learned something while is was training with Cindy that others may find helpful. I was holding my breath on the way up on my pullups. When I focused on breathing through the entire rep my splits actually got faster. I hope that this helps someone else. Next Cindy I would like to complete 18 rounds.

Billy

Cindy

24 rounds + 5 pullups

33/194
15 rds

F 35 195 6'3"

12

"Mary"
HSPU on Smith Machine
Pistols using bench
Pullups

6 rounds....working to unassisted pistols soon

Russ (bw 209)

Cindy as rx'd 20 rounds

Cindy
15 rounds
+ 5 pullups 10 pushups 10 squats

10 "Cindys" with mod's

5 jumping chin ups
10 kneeling push ups
15 squats

Mary
12 rds + 5 HSPU + 1 Squat(same as last time)
Started off slow, really had to pick it up in the last 10 min.
Pull-ups on ledge, dead hang.
Shooting for 13 full rds next time.

Cindy
- 14 rounds + 5 JPUs
- all PU with slight jump starting at 5th round

14 rounds of Mary. Wore a 20# vest.

12 rounds. Same as last time.

2nd time doing Cindy.

31 yrs
192 lbs
week 2 at CrossFit.

Last week did Cindy at 12 rounds. Today 15 rds + 2 Pull ups.

Had to do Jumping Pull Ups at Rnd 8.

Dead Tired after.

Love it here.

28/M/185
CFWUx3

Cindy: 16 first time-ended up in the hospital; 17 last time-no pain; 21 today-proof positive that "whatever doesn't kill you, only makes you stronger"

I like to see that others struggle somewhat at first but make improvements rather quickly. Gives me hope.

31/M/180
First meeting with Cindy ("Doing" Cindy sounds obscene :)

9 rounds as rx'd although I had to do jumping, negative Pull-ups after the 3rd round. Took 20 minutes afterwards to ward off Pukie. Man I hate that clown! Hope to score 11 or 12 rounds next time

subbed 'Cindy'.

5 rounds for time of;
9 thruster (40kg)
9 pull ups

time - 6.28

#89 - My B-day too
29/170

Mary
8 rnds.+5 hspu

31/M/160

23 rounds

Cindy:

as rx'd
26 rounds + 5 pullups.

Age 34
BW 147

Cindy as rx'd:

25 rounds +5 pull-ups +10 push-ups

28 y/o 170 lb 5’10” approx 11% bf
CFWU-PU x 3

1st time doing Mary, 4 rounds.

Limited ROM HSPU with feet against wall, pistols getting a little stronger :-)

29/M/76kg

"Cindy" 11 rounds

28yo 200# m

cindy for 13 rounds

you people are animals

1st time doing "Mary"

5rds
+5 hspu

17 rds in 20:04, pb

bwt 240 age 31
cindy
pullups (kip rounds 15-18 did 4/1)
pushups
squats to dynamax
this time:
18 rds +3kip/2jumping pu's
last time 18rds even really need/want to break the 20 rd barrier.

39/M/220# novice

Inspired by the big numbers here on the comments page, I reached a new high of 15 rounds of Cindy. (Only 11 last time) Needed an assist on the pullups starting in round 10 or so... Thanks Kevin!

So blinded by motivation, we both kept going after 20 minutes! 40 pounds from now maybe I'll be a contender.....

M / 37 / 185

13 Full Sets
14th Set - Pull Ups and Push Ups only

19:56

Cindy-18 sets

10 rounds....and i ate a raw egg rocky style after

13+5+5 pr 16

3D RECON BATTALION, PARACHUTE RIGGERS
OKINAWA, JAPAN

Cindy

16 Rounds as Rx'd

Had to wait in line for the pullup bar a little, but we're all smoked! Great WOD!

FYI, for those who read the articles about the Canadian military's evaluation of CrossFit, you probably saw the 9-week series of WOD's that Coach put together for them. We're going to start that next week after taking a PFT, etc, to get a baseline on our fitness levels. We'll let you know how it goes!

We've been doing CrossFit for just a couple months now, but we're seeing great results. It looks like the USMC is going to make sweeping changes in our PT program, centered around a CrossFit-style "Functional Fitness" regimen. Unfortunately, there's not a single gym on Okinawa that's got Olympic-style weights, kettlebells, rings, or many of the other apparatus that we need. But with a few ammo cans filled with sand, and some ingenuity, we're making do!

cindy

23 rds + 5 pullups

been off the wagon for a while. this one came pretty close to being a smoker.

21 rnds as rx'd.

17 and 2/3 rounds.

Mary
11 Rds
+ 5 HSPU
+10 Pistols
+3 kippers

HSPU 1/2 ROM off Hex DB Handles
Assited Pistols
Kipping Chin Ups

Wednesday 18th Jan:

5-5-5

sets of:
Overhead squat
Front Squat
Back Squat

OS: 15-20-25
FS: 30-35-40
BS: 40-45-45

PBs achieved on all three exercises (OS not done for weight before)

Great coaching from the lads as usual!!

first time doing "cindy"
19:55
8 complete rds + 5pull, 10 push, 0 sq.
pullups: rds 1-3 -115#, 4-6 -130#, 7-9 -145#

Cindy as rx'd

22 round + 5 pull-ups.

Improvement of 2 full rounds and 2 pull-ups from last month.

50 y.o. M
182#
First date with Cindy
goal - 10 rounds
as Rx'd
12 rounds w/ 20 seconds to spare

Kegger,
You're scary, over head squats @ 45#'s ?!

11 rounds at 19:50, pretty pathetic compared to last time of 17 rounds. I've really got to get back into the swing of thing.

Cindy as Rx'd
24 rounds

L challenged me to Angie today instead of Cindy and we asked if N wanted to join the fun, and she did!

Kate-
100 Pull ups- (jumping) broken into sets of 25
100 Push ups- (on knees) broken into sets of 15
100 Sit ups- sets of 50
100 Squats- sets of 30 and 10
Time- 31:04

N-
100 Pullups- (jumping) sets of 20 and 15
100 push ups- (on knees after first 20)sets of 10 and 15
100 Situps- sets of 20
100 Squats- sets of 20
Time- 39:04

L-
Just did the exercises until tired then moved on until all 100's were acheived. Jumping pullups, push ups on knees after first 25
Time- 23:16
He won! :)

I tried to compare to last time we (as a family) did this and my old notes are incomplete. Time to scrap them!

Kate

last time it was a date with mary. I fugured I'd take out cindy and see where it went. 25 rounds even. But I was on the ground and Cindy was still standing. I hate getting beaten up by chicks.

Cindy as Rx'd
23 rounds

12 rounds of Cindy for me.
The looks I was getting in the gym were interesting.
Ran a half a mile on the treadmill after.
Was a good workout. i would like to be able to do 20 rds in 20 min.

CFWU x3(1/2 PU's)

WOD
25rds (Cindy)

Finished the 25th rd as my watch was sounding off. Elbows are killing me now. They always do after Cleans. Thinking I may dance w/Mary next time... I always did have a thing for chicks named Mary.

Time to go and drown my tears in beer after the test this morning.

Get some, Go again!

"cindy"

25 rounds + 5pull ups 10 push ups 11 squats

22 rounds last time

CFWU - pullups

"cindy"

17 rounds = 5 kipping pullups.
still need work on my pullups but good workout.
finished with a 10 min mile cooldown.

"THE MORE WE SWEAT IN TRAINING, THE LESS WE BLEED ON THE STREETS"

"Cindy"
6 rounds, with kipping pullups. I'm the wimpy of the crew. I'm new to CrossFit and still building strength.
I used 55# on the squats. Didn't know I was not supposed to use weight. OOPS. No wonder I'm so damned sore!

Great workout though. I'll be doing more WODs for sure.

Cindy 20 1/2 rounds

Maj A - 17
Capt E - 19
SSgt A - 17
SSgt L - 15
Sgt A - 11
Sgt O - 11

Team 11th MEU completed Cindy

cindy - 16 rounds

Cindy

17 rounds + 5 pullups + 5 pushups

nearly a 2 round improvement from last time

Was very tired today so planned on doing an 'easy Cindy' (I know, an oxymoron). However, I was setting a PR pace early and I followed it through until round 20 where I ran out of steam. 22 rounds plus 5 and 10, which matches prior PR. I'll get 23 next time, I promise!!

Tariq

Cindy - 12 rds. All jumping pullups. Brutal workout.

Rx'd CFWU (3 rnds)
Cindy 11 rnds.

Glenn - M/47/180# (gaining muscle!)
Corey - M/20/160#

CFWU X 1

Cindy as Rx'd - Glenn - 16 rounds, Corey 17. This beat last time by 5 rounds! Serious psyched about that! All rounds unbroken. Slight toe jumps on otherwise dead hang pullups, some on rings. A great way to spend 20 minutes!

15 rounds and 5 pullups

20 M 140#
Cindy
17.4 (+4 rounds!)

*17.3

My wife and I started today. We worked with Cindy. I did 7 cycles and my wife did 5 cycles with some modifications. She has to work on her pull-ups and push-ups. She is excited, but now sore :)

27/f/126

cindy
12 rnds, and 5 pull ups

23 AND 5 PULL-UPS

Just wanted to tell you all that Painstorm XIX was brutal last night.

As many rounds as possible in 40 minutes:

All with 70#
5 deadlift; 5 hang power clean; 5 front squat; 5 push press; 5 back squat

I got 17 rounds, then laid down next to the power rack for ten minutes, sweating all over the floor.

14 rounds in 19:43

4 rounds better than last time!!!

31/188
HSPU: feet on rope sling
OLS: did 10 per leg each round holding bar
PU: Had to break down into sets of 5 for most of them
6 rounds

bw 165#

mary 19 rounds

the way I keep count is I take 20 rolled up pieces of paper and put them in a hat and after I finish a round I throw one out...got done with my last round with 8 seconds left on the clock...I looked down and saw 2 pieces of paper left in the hat and was mad...then I realized I didn't take my last piece out. Very pumped.

32/170
Cindy as rx'd
no kipping
28rds + 5pu/10pu/8squats

"Cindy"
Pull-ups were 40 lbs. assisted on gravitron.
Got through 7 rounds of push-ups, then had to drop to knees.

20 rounds.....18 last time.

3 rounds of mary in 5 minutes, I had to eat dinner.

Age 14

28/230#/M

Cindy
21rds
No kipping
One better than last time!

TSCHANZY 44YOM 169LBS
CINDY AS RXED EXCEPT RING PUSH-UPS, NO KIPPING
16 ROUNDS

Mary on 061025: 8 Rounds

Mary today: 10 Rounds

My first date with Cindy and I will never forget her! only 8 rounds, incredible workout!!

I love it here.

29/M/6'1" 170#

3 rounds of 15 sit-ups and back extensions for warm-up

Cindy
21 rounds

31/ 184

as rx'd
13rds +5+1

down from pr of 15rds + 2

Legs felt fatigued during today's wod.

lil pipe BW: 165
mary
10 rounds
first time w/ mary (pu's = dead hang)

Tim:

8 rounds of Mary, unassisted HSPUs for first 5 rounds (this is new for me).

If I'd hurried up a little bit instead of slacking through it, I think I could get 9-10 rounds. Will have to keep this in mind next time as a goal.

Still pleased with the progress.

bridges, OPT, mrjing -- you guys are animals. I would be seriously concerned about my meniscus if I did pistols fast enough to compare with those times. Probably you're all a lot more explosive than I am when it comes to HSPUs. I really need to work on that.

In any event, much respect to anyone doing >10rds with Mary. It always looks much easier on paper :-)

Bill and Char for a round with Cindy.

13 Rounds in the 20 min.

CFU then Cindy as RX'd
21 rounds + 5 pullups,10 push-ups and 8 squats

WOD "cindy" done 11 round plus warm up.Took it easy due to back spasms.

48
250
cindy - 17 rnds
my best so far

First Mary ever

And I influenced someone to not use that stupid Blue Manta Ray, for squats.

Anyways,was going for 7 rounds... with assisted Handstand push ups (put my feet up on the smith machine bar, the only use I have for it.)

Finished 8!...(had to wait for pull-up bar a lot... hurt time a bit)
Found that my Handstand pushups were too easy (at the start) so I put the bar up gradually through the cycles and the bar ended up on the top rung, with a pretty wicked balancing act needed.

I also found out that I can do One-legged squats without support. Right-leg is pretty good and is a little below parallel. Still working on the left leg, can get to parallel but gets a little shaky underneath.

Thank you, CapitalCrossfit for taking me out of my comfort zone, by doing Mary.

All pull-ups kipped except for 6th round where they were "almost" dead chin-ups
(first 5 rounds palms forward, next 3 were palms back (palm back is still stronger than palms forward, even though I practice the latter everyday...))

M/26/180
CFWUx3
WOD as Rx'd: CINDY 23 rounds

Plus did some overhead squat work for form w/95 lbs.

CFWUX3 w/ extra assist on PU's & dips

Cindy X 7 ending with 50# assist on pu's and knee-pushups, for about the 2nd half really. Had to rest even on the last few set of pushups, even going from the knees. Looking forward to improvement.

cindy - 10 rds

Burgenger WUx2, 3 rounds 15r sit ups, back ex, sampson stretch

Cindy- 15 rounds + 5 Pull ups
(pull ups asst)

20 min on Stairmaster
Practiced some cleans after. Upper body now wiped out for today!!
Erin

bw: 203 age: 37 warm up: 15:00 of jump rope

8 rounds, first choice as rx'd.

28/F/105lbs

second Mary ever!

"Mary"
HSPU (against wall)
Pistols (slight assistance with fingertips at the bottom)
Pullups (kipping)

7 rounds + 5 HSPU, 10 pistols and 7 PU

Cindy
21 rounds

CFWU - squats, pullups, dips
Cindy
20 rds + 5 Pull ups, 10 Push ups, 3 squats
Good form entire time

Cindy 15 rounds in 20 minutes 30 seconds.

Cindy 17 full sets + 5 pull ups

1 Mile run
Then WOD
15 Rounds

Team Lakeland

Neil "Chubby Cindy" , 16 rounds w/10lbs. in the weight vest.

James
Brand X Puppy (3,6,9)w/beginer pullups, 21 rounds.

33yom/152#

Light CFWU x2 (Dips, SS, Sit Ups, OHS)
WOD: Cindy

Last time: 20rds +5 Pull +10 PU (Pukie wispering sweet nothings in my ear the whole time...)

This time: 23rds (Pukie no where to be seen...)

CrossFit at work.

60, BWT 283. "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

HOOOOYAW! Numbers nowhere near some of you CF'ers, but: LAST TIME: 4 rounds w/all pullups on Positron.
THIS TIME: 8 rounds, pullups unsupported w/slight jumps, parallel grip.

9 rounds plus 5 jumping pull-ups and 4 push-ups in 19:58

With a 50 pound vest, complete as many rounds in 20 minutes as you can of:
1 Pull-up
4 Jumping pull-ups
10 Push-ups
15 Squats

Rounds 9 and 10 are all jumping pull-ups.

32/5'10"/180
"Cindy" as rx'd. 16 rounds with 20# vest.
-John

33 / 230#

15 rounds - 70# assist on pull-ups. Last time = 14 rounds.

Mary as rx'd except 20 sec (appx) handstand holds (active shoulders) against wall instead of hspu's (shoulder pain aggravated by hspu's, trying to heal).

10 rds + 1 handstand hold + 5 pistols versus 10 rds last Mary in October with one-legged assist hooked on bar hspu's. Did Cindy in December.

Lunch with Cindy
16 rounds

Mary 7 rounds+5hspu

a round better than last time, but just felt really sluggish throughout.

Age - 31
Ht - 68"
Wt - 230 (22%)

CFWU(12) x3 - 13:01 (subbed 150 jumpropes for pull-ups and dips)
Rest - 7:00

WOD - modified BrandX Pack: For twenty minutes do rounds of 4 jumping pull-ups, 8 push-ups, 12 squats.

Total - 19 rounds

I'm doing a round every minute on the minute till. When I get to 5, 10, 15 I'll carry it over.

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

From Oct 25, 2006

BW: 235 (23%)

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

Cindy 18.5x, trying the other one next time.

did "Mandy," 8 "handstand" pushups (feet up on couch, bent over so torso is upside down), 10 pistols, 10 pullups.

8 rounds + 8 pushups. last time had muscle failure on pistols after 6 rounds.

Paul: 21
Stuart: 15 sub lat pulldowns at 87.5 plate
Jen: 22 sub jumping pullups

21 Cindy's with 8 seconds to spare.

did cindy, 5 lat pull-downs, 10 push-ups, 15 squats. did 3 rounds, couldn't do anymore push-ups after 30 of 'em.

15 rounds
kipping pull-ups
full range of motion planked pushups
squats to dynamax ball, full hip extension.

M 180lbs 23yrs

CFWU (always)
"Mary" - 16 rds as rx'd

Had to break up the pull-ups towards the end into 10 and 5

The whole Army should be doing this.

"Cindy"
26 rounds + 5 chins

9 rounds of mary..first time with her...10 alternating for pistols i took as 10 total, not each leg. am I wrong? anyway my wife started a few days ago and got 7 rounds of cindy, needed some help with p/u's but enjoyed being done!

Mary
9 rounds

HSPU hooked one foot on smith bar
OLS- started with pistols but had to go back to leg back style when left quad acting up again
PU- kipping, this is where the bottle neck was, way slowed down with the broken sets.

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

12 rounds, 1 more than last 2 times with Cindy. Thought I was going to crush my last count, but then weakness on push-ups showed up.

"Cindy"
As Rx'ed

20 rounds on the button. 5 more than last time.

I'm thinking of trying "Mary" next time.

30 5'4 145
Did yesterday's and today's:
Cleans 1 X 65/75/85/90/95/100/105/110/115/120

Cindy 25 exactly, old PR was 24.

cindy 17 rds
vs 17 2/3 rds 12/15/06
vs 16 rds on 10/25/06
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

hr acg 137, hr max 171. 10 min ellip wu 16/16.

9 Rounds

CFWU
12 rounds (reverse push-ups for pull-ups, knee push-ups after 6th round)

12 rounds + 5 pull ups + 5 pushups

This is 3 rounds less than last time, but 5 pushups more than my first try 3 months ago. However, this time all pull ups were deadhang because I can't kip at my gym, so I am very satisfied.

28 yo, 185bw

"Cindy"

8 rounds + 5 pull ups
pull ups and pushups broken after 5 rounds

2 rounds better than last time.

Have to give my fellow lowballers something to feel good about!

"Cindy"

13 Rds
I did the 13 Rd when my watch went off.
Just wanted to add one more set in their.

CFWU x3 -pulls and dips.

Cindy as Rx'd - 14 +5

as rx'd

14 rds.

"Cindy" As Rx'd - 20 rounds - I wanted to evaluate fitness compared to last effort. I felt better and form was better than last time too. HR to 174BPM.
My first "Cindy" was 18 rounds on 061215.
Regards,

Deadlift
265 X 5
275 X 5
285 X 5
295 X 5
300 X 5

'Hilly 100's'
10 100 M hill sprints
10 Squats

12:50

25/120

Cindy:
18 rounds + 15 squats
(did exercizes in reverse order for some reason!) Band assisted pullups round 3 and after.

Beats last time with Cindy by 7+ rounds

Cindy
14 rounds

Cindy
9 + 1 pull up.

buddy,160lbs
cindy

worse than my last try but still alright i got 21 rounds in 20 minutes but i kinda pased myself more than usual so i continued doing a few more sets maybe 5 more...

Cindy
13 rounds
Scaled: 40# pullup assist & 30% of pushups on knees toward the end...

One fewer round but less scaling than last time => incremental progress.

buddy,160lbs
cindy

worse than my last try but still alright i got 21 rounds in 20 minutes but i kinda pased myself more than usual so i continued doing a few more sets maybe 5 more...

First "Cindy" ever.

12 rounds + 2 pull ups. All pull ups were kipped. Almost puked, so I assume I was at the right pace :)

I started CrossFit this week... I am nowhere in the shape that I thought I was.

Cindy

Goodstuff!Just short of 10 rounds. My pull-ups were weak (had to jump many times), everything else was solid. I'm ready to row, bring it on!

peter 16 rounds
Donna 15 rounds + 5 Pullups,10 Pushups

15 rounds + 5 pushups and 9 squats.

cfwu x 3 (-) pullups

Cindy
10 rounds
pullups done body weight for first three rounds, then on gravitron 2,2,2,2,3,3,4

Couldn't decide so i did ten min on each

First 10 min Mary - 9 Rounds
Second 10 Min Cindy - 11 Rounds

I find mary much harder.

CFWU 3x10

Cindy: 11 rounds + 4 pullups

8 rounds less than last time (!). Was sore as hell and didn't feel like working out at all today, but gave it what I had anyway.

Concentrated on full ROM with chest to bar/floor on pullups/pushups.

21 rounds pull ups on rings

27yo 200lbs

cindy
19 rounds
still trying for 20+ rounds

34/180
mary
23 rounds + pullups PR

Im sorry that was cindy instead of mary

11 rounds

Cindy

Second time for Cindy. 11 rounds + 5 pullups.
Improved by five rounds. Also the first time I could only go 15 minutes.

37years
210 lbs

After 3+ months out with torn hamstring, got 18 rounds. Down from 24+PR pre-injury. Looking forward to getting back at it.

24/M/153#

CFWU
"Cindy", 13 rounds. Happy with my performance: my pull-ups were a huge limiting factor last time, whereas this time I was able to keep the pace a bit better. They were all kipped, but otherwise as RX'd. I should aim for at least 15 next time.

Sanjeev:
17 + 5/10/7

Tony:
21 + 5

Cindy- 21 rounds in 19:47 (pr)

23 rounds even

30 yo M 6-2 @ 182#

Last time I did these I got in 9 rds.

I was able to muster 12 with 4 secs left on the clock. Although delighted with my progression, I hope to do 15 next time around.

25yo
215lb

15 rounds, cindy
kinda tired not really feeling it this week

9 Times

I am a newbie (2 weeks in), 40 years old, 195 lbs. I did only 5 Cindy's...were the squats supposed to be weighted or simply the motion with an exercise ball under my butt?

completed 14 rounds + two muscle-ups for:

-- 3 muscle-ups
-- 5 handstand pushups
-- 15 squats

Mike: last time 20 this time 19 + pulls and pushes. Sets all unbroken except one set of squats. Box gym is limiting
Erin : last time 11 this time 14+pulls. pulls limiting factor

29/185

"Cindy"

Props to "lawman" - bout killed me!!!
He won't believe me, but...

23 rounds + pullups + pushups

last time 061025

15 rnds + 5 pull-ups + 10 push-ups

this time 070118

10 rnds + 3 pull-ups

5 rounds of 5 pullups, 10 pushups, 15 squats 11:49
just no energy anymore, must be my diet.

cindy

16 rounds

175# 25yom

Cindy: 24 rnds in 19:36 as rx'd

Age: 41
BW: 165
CFWUx3 (minus pullups)

3nd time Mary: 9-2/3 rounds

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

improved from 7 rounds 3/4 rounds 12-15-06

26M166lbs6'2"

CFWU
Cindy: 9 rounds = 5 pullups, 15 squats, and 5 pushups; almost 10 rounds.

First full-out effort on a WOD.

23/5'9"/185#
CFWU x 3 - PU

Cindy
10 rounds and pleasantly exhausted.

My goal was 10
Got 10 full

First time for cindy...and by the way, cindy is not a morning girl (before breakfast). Only got 4.5 rounds...hope to see A LOT of improvement on this one.

age 40
BW 181

Cindy -- 17 rnds + 3 pullups (PR)

Cindy

19 rds

2 off last time and 9 off PB

CFWU X 1
Cindy: 11 sets, 16 mins. Ouch.

One more than last time. 14 rounds. Ouch.

One more than last time. 14 rounds. Ouch.

"Cindy"
17 rounds. Avg HR 153. Push-ups are the limiting factor. After 13 rounds, pushups became broken sets of about 6-4 or 7-3.

did 16 rounds, plus 5 pull up's,10 push up's, and 2 squats. Did modified pull up's with feet on a bench in front of me. Still working on Pull-up #'s.

Cindy as rx'd
12 rounds

(modified wod) "Jack Bauer"
Complete as many rounds in "24" minutes of
- 4 hspu
- 8 pullups
- 12 pushups
- 16 squats

bw=202, age 35
9 rds in 23:39

First time trying 'Cindy'...was only able to complete 9 rounds with 57sec still on the clock. Pull-ups were the definate weak point as was overall cardio as it neared the end.

21 rounds as rxed. Not my best effort but felt good.
I like that Jack Bauer WOD.

m/5'9"/41/bw 198

cindy 11 rounds

I am amazed at some of the numbers I see on the board for this workout

31 yo male
Cindy: 10 rounds. aiming for 25 some day!

It amazes me that the US military can't afford to buy decent exercise equipment for 'pointy-end' guys on Okinawa. And yet the Boeing contractors always wear nice suits!

M/ 29 YOA/ 255 lbs

1. Warm-Up
Did 5 minutes of dynamic stretching of the shoulders.

2. "Cindy"
Last time: 8 rounds
Goal for this time: 10 rounds
Results this time: 12 rounds

3. Axel Reverse Wrist Curls
45x 3 setsx 8 reps

4. Axel External Shoulder Rotation
45x 3 setsx 8 reps

5. Static Stretching
10:00

Cindy
13 R
last time i recorded myself doing 18 I cannot imagine i dropped that much

all pull ups good until R7 then 3 reg. 2 jumping per round

Cindy
15 rounds + 5 pullups + 10 pushups

sub: partial chins for pullups (graduated from jumping)

"Cindy" was my first WOD and into to CrossFit.
I made 9 full rounds in the 20min.
This site is amazing!!
Thank you CrossFit.
jaison

Crossfit Rockford Challenge
Pull-ups, Push-ups, Squats
Day 1 5 rounds 20-40-60 27:03 (:40 better than last year)
Day 2 10 rounds 10-20-30 21:18 (:30 better than last year)
Day 3 20 rounds 5-10-15 17:21 (:10 slower, sore, ouch)

7 PU's short of 18 rounds
Pull-ups limited me today. Pull was a little weak. Hand tore in 15 round and had to finish pulling from the fingers. Otherwise, better than last, so I will take it.

DONE FRI JANUARY 19

bw-197

wod-Cindy

15 rounds + 5 pullups + 4 pushups = new pr by 4 pushups

Cindy in October was 15 rounds + 5 pullups

MC

Pullups and Squats unbroken

Pushups broken after 4th round into 6s and 5s-

I'm in my first year at the Naval Academy...I'll graduate in 2010 and I want to go USMC - so why not start getting in crossfit shape now?

...had the privilege and honor of working under coach burgener at RBVHS throughout most of high school...first time doing crossfit online workout (recommended by one of the USNA class of 2007 who will be a Navy SEAL after graduation )

age 18, bw~140

"Cindy"
17 rounds + 5 pullups
I did jump pull-ups...and just regular air squats

Awesome workout. It's fun being one of the few girls in the weight room with sweat pouring down your face and your breathing all rough b/c you're working hard..."born again hard" as coach used to say.
OORAH.

First Cindy:
26 yof, wt 120
13 rounds:
slight jumping pullup, all real pushups, air squat.
I even left during to get the stereo and later an inhaler. I couldn't go to sleep afterward because I felt so good! yeeha crossfit!

Cindy

21rds.+5pullups

Any crossfitters in the St.Charles,Batavia IL,Fox valley area, send an email.