For Mary, is that 5 pisols per leg? Or do we alternate legs each round?

Thanks in advance.

Ahh nevermind.

sick dude, sick

#1 Good Question, I've been trying to figure that one out myself.

And the Academy Award for best unsupported HSPU in a "Mary" goes to...

BRETT MARSHALL!!

READ THIS: I thought it would be cool to let everyone know that they used Crossfit priciples and workouts to help train the actors of the upcoming movie 300. If you go to the website and look under video journals it will talk about "Spartan Training" It is also featured in this months Men's Health. I am not sure if the trainer is a Crossfit affilliate or not but it will be a huge boost for those that teach and train the Crossfit way. Cheers!

I feel small, slow, and weak every time I see Josh Everett demonstrating Oly lift form... it's infuriating that he weighs the same as me

Tobias, 300 is a cartoon. Why do they need to train cartoon characters?

BTW, great video with Josh Everett. That guy's a machine.

Beautiful, Josh.

Wow, I love the split landing for the snatch.

Hey Spider Chick #5:

100lbs increase on DL in 7 months! Righteous stuff.

Nice WOD to head into a rest week...

Josh makes the Oly lifts look so easy!

Also, this is the second reference I've seen here on Crossfit to 300 being a cartoon. As anyone who has seen the trailer/teaser can attest, it is a live-action movie.

It's based on a comic book I think, that might be where the confusion comes in.

Holy gluteus maximus Batman! Awesome photo.

Comment #13 -- seen the trailer. It sure as hell looks like a cartoon to me. It's done like Sin City.

on the split snatch, should we alter which leg goes forward or does it not matter?

The only thing "cartoonish" in 300 is the backgrounds. They're done with blue screens to use Frank Millers art. All the spartans (main characters and extras) went through I think 6 months of intense Crossfit like training to make them look like they've been cut from marble and to prepare them for all the combat sequences in the movie. Here's the link to the homepage, the video is under "making of 300".

http://300themovie.warnerbros.com/

Hope this clears things up! Looks like an incredible movie. Oh and I chose Cindy and did 12. Don't know if thats good or not, it was my first time...but man was I struggling near the end.

More people that need to should split snatch. Need to = can't correctly squat snatch after sufficient trying, or your pull is much better than your squat, or your shoulders are old and lack the ability to stretch into position. I'm convinced that the squat snatch is a fad, like bellbottoms and lava lamps. Eva demonstrates a very nice low position here for both styles.

Comment #18: Mat, do you play a lot of video games or something? I'm asking because I don't see how you can't see that 300 is a cartoon. Here are some screen captures from the trailer from the warner bros link you posted (link safe for kids, work and anyone except those who want to believe that 300 isn't a cartoon):

http://img243.imageshack.us/img243/8040/soloya9.jpg

That's a cartoon bro. Sorry but that's not what real life looks like.

damn another exercise I need to learn.

comment #20, 300 is not a cartoon like sin city was not a cartoon. Maybe you should look up the definition of "cartoon". If a cartoon is any movie that does not perfectly represent reality, then I guess you think almost all movies are "cartoons"

Coach Rippetoe--

Should we just stay completely away from squat snatch or practice both. Can you elaborate? I fully intend to get some professional coaching, but until then which is better to learn on my own? I've done some searching on the message board, but haven't found much on this. I've been using your exercise demo vid of the squat snatch as my guide. Thanks.

WTF--

If you're kidding, get some new material. If you're not then keep posting the "cartoon" comments. You're cracking me up. Dude, at least do a little research. I found a video clip of Mark Twight training the cast. It took me about 3 minutes to find by going to the 300 site.

Today I came full circle in Crossfit, this was the work out I started with. Today she Cindy beat me down , but I did 5 more than last time. Looking foward to meeting up with her agian and agian!

25 for Cindy

did cindy, 22 rounds and my hands stayed intact

pr 25 so hopefully back there again soon. hands are the main issue at the moment

Really happy with this one. I set a new PB for Cindy about a week ago at 14 rounds + 5 pushups. Today:

16 rounds + 5 pushups

I was actually only expecting to get about 12 because I felt very ordinary (sunburnt this morning), but I had my secret weapon - my 7 year old daughter as my coach. She honestly did help push me. Excellent!!

Is it me or have there been a bunch of trolls lately on the comments board.

Dan

Hammered out 19 rounds at 7.15am here in the UK.Felt ok,wanted 20 but just felt abit more tired than usual.Just had some soup for evening meal so I think that there was not much in the tank as I only had a banana before I started.Stll all in all a good workout.2 years ago I was on 14 rounds which says it all.

I'll be having fun with Cindy in the morning (it's 10:08pm here).

FYI - Fiona Muxlow (CrossFit Nth Queensland) just won through to the ADCC grappling titles to be held in May in the USA.

Great Eva !

17 rds + 5 pull-ups in 19:25

I started with this one and did 14 rds a year ago. I guess the biggest difference is today I did no jumping or assisted pull-ups. I'm finally able to kip. I never tried until about a month ago and it's getting easier and easier to keep form on them. I swear in the last month I've made some great gains and I contribute most of it to the great instructions and videos from the staff.

THANKS!

15 rds + 5 pull ups and 10 push ups
last time got in another 10 squats

Wow, these videos are through the roof helpful. They actually inspired me to post on comments for the first time ever (now).

Also, 300 is done in the same sense as sin city was. It integrates live acting with animated effects for that "live comic book" feel. I think frank miller has done this well and pleased both comic book fans and movie goers. Should be a smokin' film cartoon or not. Also, good to see Mark Twight torturing those poor buggers, what a set-up he has at gym jones.

-chris

165lb male 21yo

I did 8 rounds + 9 pushups, and I used a gravitron @90lbs for the pullups. I tried doing them unassisted for the first round, but that just wasn't going to work out. Also, the pushups really stuck for me. After the first 4 rounds or so I had to break them into 2/3 sets. The squats were actually a breeze, which was good since the WOD from last weekend killed me when we did 50.

I am new to crossfit and loving it...When it says squats do they mean air squats or squats with the bar???

38M/182

Cindy as Rx'd: 20rnds + 4 pull-ups (new PR)

Didn't feel great this morning so I was shocked to hit a PR on Cindy (old PR 18 rnds). Feels great to finally crack 20.

Sam

M/18/185

Did Cindy

15 rounds in 20 minutes

Hey guys, I saw squating, and that made me think of Over-Head Squating.

Just a question: What is the benefits of doing OHS as opposed to behind-the-back squating? Vice versa?

28 y/o 170 lb 5’10” approx 11% bf
CFWU x 3, reduced to 3 pull ups per round. Subbed 10 ring dips per round. 2nd and 3rd round subbed 45lb Overhead Squat x 5.

Mary
4 rounds, 1 Handstand push up.
Compared to 070118: 4 rounds.

27M/160 Cindy as RX'd, ---17

Cindy - 21 complete rounds + 5 pullups and 10 pushups before the clock ran out. PR is 21 and I just can't seem to break through to 22+

All pullups kipping and unbroken. All squats to Dynamax ball. Full pushups, with only a few sets broken here and there. Must be the cycle time and general fatigue that sets in around round 11.

Back at in a few minutes to pick up the OHS workout I missed the other day.

26M
145

cfwu-pullups
23 rounds of Cindy + pullups
all kipping pullups

wanted to do Mary today but the gym is closed and have no way to do handstand pushups well. I was surprised how much energy I had doing this

bwt 240 age 31

10min ellipitical
cindy as rx'd
15rds +5pu's
took a little back slide in this (-3rds)
just didn't have it today.

rest day wod ran 5k on treadmill
25:19 no incline

#37 Jollam,

Here is a Dan John article explaining the benefits of the OHS.

http://danjohn.org/overhead.html

Jay, #34, unless otherwise indicated "Squats" means air squats. The FAQ is helpful for any questions.

Cindy

13 rounds - 20mins

Cindy

15 rds

Cindy (with 20 lb x-vest) 21 rds + 5 chin ups

bwt-167

preppin' for Murph, gotta get 23-24 rds with vest to get sub 35 min next time

17 rounds plus 5 pullups and 5 pushups. All pushups on a 12" riser. Honestly, I spend most of every Cindy doing pushups. Everything else is fast and unbroken.

Cindy with mod's - 13 rds + 3 chin ups

jumping chin ups off 2 blues
kneeling push ups
squats - A2A

10 rds last time..learning how to get "comfortable with uncomfortable"

19 rounds plus 5 pullups wearing 20# weighted vest. Previous PR is @23 without the vest.

"Jack Bauer"
Complete as many rounds in "24" minutes of:
- 4 hspu
- 8 pullups (kipping or strict)
- 12 pushups
- 16 squats

10 rds completed in 23:46 as compared to 9 rds in 23:39 last time.

Male 40 / 6' / 185 lbs.

"Cindy"

8 complete rounds plus 5 pullups and 10 pushups

Cindy: 19 rounds + 5PU

Wasn't happy with the ROM on pushups after round 10. Didn't have the endurance to keep going chest to floor.

Good metcon though.

m/27/170 liverpool UK

Cindy : 22 rounds.
[strict pullups]

the tank went dry really fast. did a 2000m row as a warm up, [lousy time] also was training alone, which sucks i've found. wanted 30. didn't get it. angry.

NEXT TIME!!!

20 unbroken dead hang pull ups

3 partners and I did: Cindy @ Doc-15 and pullups, 7 squats. XO-15 and pullups, FSO 17, Kooter-14. Today was the first day that we didn't use the gravitron for pullups. Some of us got PR on these.

Modified Cindy:
5 Ring Pull-ups
10 Ring Dips (full rom)
15 Squats
8 rds

Alright. Did this at home. Was hurt in December and was using the workouts in the men's journal before that for a few months so haven't been full crossfit since summer. Last PR was 13 plus.

Today:

17 and 2 Pull Ups!!!!!!

Can do more next time.

PUs on home bar so may have been a little suspect, but not much.

pushups when broken went to knee-style push ups.

No pukie, but see it coming in the next month or so. Can't wait.

I've been to two of Terry's TI workshops. I reduced my stroke count by 60% in two days. "Swimming Made Easy" is an understatement.

Cindy
15 Rounds in 19:35

male, 39, 160# trying to coax my 11 year old kid to follow along in a similar circuit

17 rounds even on Cindy. I think that I could have squeezed one more round out.

My 11 year old did several sets of:
lying on a bench-chest,down-doing pull ups with 8# dbs.
knee push ups
air squats

074/217/42yoa
Cindy, 15 rnds, first time as Rx'ed, pull ups have come a long, long way in five weeks. It seems laughable now that I was as strong on the bench press as I've ever been, and was comfortable doing reps with 270 pounds on the hammer "strength" machine, but could do only 4 pull ups. Five weeks later, my shoulders are in a new league of power and feeling far, far healthier.

That's a rockin' work out. Had a Soldier co-worker, built like a truck, walk up to me today while doing Cindy; said: "You're working harder than anyone else in here." Of course I couldn't take that so I just said "I've been waiting so long hoping you would notice." It was a "crossfit feather" for my cap.

Pulled a new PR Dead yesterday by 30#, still baby weight relative to the charts from Rip's book, but being able to pull it and feel strong in my back (vice one month ago's fragile) left me feeling like the king.

Speaking of which, thanks to Coach Rip for weighing in because that split version will help get around my short achilles tendon.

More muscle up play today but will skip a day and heal tomorrow.

Camp Cupcake quiet as a mouse today, perfect weather. The contrasts here are stark.

20 yrs. old male / 200 lbs.

"Cindy"
17 rds. in 19:45

My first time doing Cindy and it was a killer. Need to work on my pull-ups, otherwise everyting else un-broken.

Jeremy

16 Rds. + 5 pull-ups & 5 push-ups.

Post: KB Swings, K2E's.

"Cindy"

18 Rounds with 30 seconds to spare.

Did this workout in the basement with my kids with my pullup bar being a support beam. (need to go dig the splinters out now.)

:)

Age 34
BW 146#

24 rounds +5 pull-ups/10 Push-ups/3 Squats

169
Cindy-20
Finished with a minute remaining. Decided to focus on form rather than numbers. Will hopefully steadily increase workload. Feeling stale so need to reevaluate training intensities.

46 yo male 165#
29 rounds tied Pr, squats slowed me down. Pullups all kipped and unbroken.

Still can't get the elusive 30 rounds. Promised myself I would get 30 rounds of Cindy before moving on to Mary.

Maybe next time I'll finally satisfy Cindy and be able to move on to Mary

WU = 4 mile run + CFWUx2 (minus PU's)
"Cindy"
25 rounds + 5/10/5

"Jumpy Mary"
5 HSPU - 10 double under - 15 pull-up

10 rds (still suck at double unders)

Team Lakeland
Neil: Cindy w/10lbs in the vest
15 rounds. One less than last time.

Cindy-22+5 pullups. 21 last time. Got a call 4 minutes in, so after a 15 min. break, I started where left off, not counting the half round I was on when we got the call. Oh well, Semper Fi...

#51 why didn't I think of that, Great workout!

"Cindy 9 rounds not my best but had to share space and bench for squats.
Did 800 meter run finished with 50 walking lunges.Then went home shoveled 4in of snow.
Next time me and "mary are going for the gold!

Cindy
as rx'd-24 rounds (pr)

Cindy
18 Rounds +5PU
Got the flu, I thought death was eminent.

Hey, if you do Mary are those 5 one legged squats with each leg or 10 with each leg.

15 cindy... This is just the begining!

cindy; 10 rounds with 25 pushups and squats for the first few rounds

Male
Age: 30
Weight: 135

Cindy:
18 rounds
PR: 22 rounds

Off day I suppose...hopefully I'll get back there soon.

Mary-

At home-

HSPU heels on wall
OLS-pistols with post for balance assist
PU- False grip on rings
6 rounds

32Y/M/210lbs

Cindy (first time for me)

11 rounds*

*broken sets for push-ups and pull-ups started in round 5 as did jumping pull-ups (could only manage around 2 unassisted pulls per round after 5.

Lots of work to do. She did me in today.

6 rounds
First attempt at Mary. Sub'd HSPU's with negatives for first 4 rounds and Olivia assisted on next 2. Not sure if my interpretation on one legged squats was correct, but I did 10 total per round or a total of 5 for each leg.

Hi everyone. I'm doing the OHS from Friday, and have a problem. I have a short ceiling in my basement, and it's freezing rain outside. Should I just do squats or what?

Big Cindy (20lb vest) push ups done on bars
21 rounds

172yom, 26 years old:

Cindy, 23 rounds

cindy

23 rds + 5 pullups + 10 pushups (pr)

33m/185#/6'/CF42

12rep CFWUx3

CINDY: 16 even as Rx'd. Had to raise my pullup bar in the middle...but only took a few sec's.

last time: 12 with 30-50lb gravitron assist.

My wife Jax did 11 +pu for her first full CF workout! She used the medium band for pu and knee pushups.

Great Metcon. Go for 20!

16 rounds plus one pullup. Same score as last time - apparently it takes >2 weeks to regain what is lost by taking 2 weeks off! I'm almost back...

age 28 bw 165lbs

Forgot - the WO was Cindy

Coach Glassman,

Again...I love the program and thank you so much for your commitment to real athletics. The gains keep coming and the knowledge keeps growing. I preach this program like gospel to anyone willing to listen. Broke 300 on DL a while ago and nearly 300 on the back squat all the while cutting weight and leaning out. This is the finest program i have ever worked.

Ricky
Richmond

23
6' 170

19 rounds

Vast improvement from my first time of 11!

"Cindy"
22 rnds. strict pullups, mixed grips

26Y/M/198lbs
cfwu x 2 no pull-ups

cindy 17rds + 5 pull-ups
15 miles on mountain bike

did this today

row 250
5 thrusters 135lb plus 20lb vest
10 pull-ups plus 20lb vest

seven rounds,
hard wod, thanks brand x

Cindy: 12 rounds second time, improvement of five rounds.

10 rounds in 10:30 (chest cold keeping me down)
jumping pullups
knees on ground for half of the pushups

worked on kb swings and lat pull downs after

#73 Thanks! 2nd time I've done it. Really makes standard pushups difficult after adding hspu and the kip. A few extra minutes never hurt anyone right?

11 rounds of Cindy.

6'5" male, 185 lbs, 38 yrs.
13 rds Cindy
Lime slushies by the pool later.

28/M/185
CFWUx3 (minus pull-ups)

Cindy: 21 rds. Improvement of 1 round, but I used rings for the pull-ups this time.

CFWU x 2

Cindy with 15 sit ups added ea rd

14 rds +5 Pull Ups

10 x 30 lb Turkish Get ups afterwards

6'1'" male, 155 lbs, 26 yrs

Beginner here...first time posting. I only managed 8 rounds, doing jumping pull ups after the first round. It's somewhere to start I suppose.

cindy, 10 rounds. first few rounds did 25 pushups and squats

6'3" Male 195lbs, 31y/o

Mary against the wall. 7 rounds Even. And I saw a Journey Cover band the night before. Which ought to count for something.

AS RXD
11 Rounds

Terry Laughlin is a genius and it's no coincidence that he's a friend of CF. I was priviledged to take his Total Immersion weekend twice and it was worth every penny. All of us who are committed to elite fitness should learn how to swim efficiently; Terry will teach you how to swim like a fish.

Heavy Cindy (25# in a backpack): 17 rounds, up from 14 last time. Kipping with a 25# plate, even if it's strapped down, requires almost samba-like rythmn. Brazilian I'm not and I have bruises to prove it. Thanks, Coach! BW:174 Y/A: 58

Cindy x 10 rounds

bw 259
Cindy last time: 19:55
8 complete rds + 5pull, 10 push, 0 sq.
pullups: rds 1-3 -115#, 4-6 -130#, 7-9 -145#

Cindy this time: 19:30
10 complete rds
pullups: rds 1-6 -115#, 7-10 -130#
Almost met 'Pukie the Clown', but was shaking afterwards and met his cousin, 'Violent Stomach Pains & Diarrhea... the Clown' :)

male/35
14 rounds of Cidny, which is 2 more than last time.

Crossfit warmup
11 rounds plus 5 pull ups
subbed bands w/pull ups, knees for push ups to get full range of motion.
kettleball, lat pulldown, bench press afterwards

cindy, 10 rounds. first few rounds did 25 pushups and squats

m/22/6'3/195

19 rounds

20 M 140#
cindy 21.6 (+4.3 rounds!!!)

Cindy, subbed sit ups for pullups, as I did 50 yesterday...13 rounds...I suck at metcon...

Cindy

15 sets

used the bar for the first 8 sets of squats...broken pullups for the last 7 sets.

M / 37 / 185

WOD – “Cindy”

5 Pull Ups - 10 Push Ups - 15 Squats
As many rounds in 20 minutes…

12 complete
….Last time it was 13 2/3...

21/m/150
Cindy as rx'd:

27

5 miles on TM at 39:10. 13 rounds of Cindy afterwards.

M/24/176

16 Rounds of Cindy

21+5
stress form over sets
first 10 on rings, shoulders to ears full extension
next 5 on rings kipping
next 5 on tree branch kipping
last 2 on rings kipping

wu=jog 20 min

M/45/240
Cindy:
10 rounds + 5 pullups & 7 pushups
34 real pullups, rest jumping

Big improvement. Thank you Crossfit.

Cindy

9 rounds
Pull ups broken on round 8
Push ups broken on round s 7 and 9

21 rounds plus pullups and pushups for Cindy with a 20# XVest......

170 lb Male: Cindy - 25 rounds + 5 pullups and 4 pushups

M/40/180

I started crossfit in mid october of 2006. My first cindy was 13. Today I just completed 27 rounds! I still have along way to go, but I am in it for the long haul! Thanks crossfit!

"Cindy"

17 rounds + 5, PR (prev. 15 + 5)

In 14 months I have more than doubled my initial "Cindy", and now doing all PU unassisted. Did drop to knees after 10 or 11 for the push-ups, but that was much later than befor, too.

As always, Coach, it's difficult to put into words my gratitude and respect.

17 rounds + 5 pullups

Mike Donnelly

Cindy
16 + 4 pull-ups (14+2 last time)

"Cindy:

m/48/163 Crossfit Newbie thanks to Fred and Noel at NLR Athletic Club.

12 rounds

"Cindy"

19 rounds of Crossfit goodness". Best program I have ever used. Tougher workouts than some we faced in Marine Boot Camp.

"Cindy"
24 rounds

14 rds
first 5 rds of pullups DH, then Jpg p/u's

F/49/110

Cindy 22 rounds, last time 20
Pull-ups were 40# assisted
Had to drop to knees after 10 rounds of push-ups (last time after 7 rounds)

mike 185/37yo
24 rounds of cindy

tj 165/28yo
31 rounds of cindy

Cindy
Male/ 180/ 5'10"/ 23yo
29 rounds +5pulls & 8Push

#12 thanks bingo! I really owe a lot to my coach, Tony Young of Crossfit Ohio. He's a genius.

Last Cindy was 20 rounds.

This time it was 16 rounds, 5 pullups and 5 pushups.

I'm tired, but could I be THAT tired? Ugh. Oh well, not discouraged. Just a bit perplexed.

bw-199

Cindy

16 rounds + 5 pullups + 10 pushups + 12 squats (new pr)

1st 10 rounds were unbroken. The rest only had broken pushups. 15 + 5 + 10 was prior best. Making progress every time.

Love this one.

MC

did this instead today:
250 row
85# thrusters x5
pull-ups x10
7 rds- with 10# vest on:)
(added 10 more thrusters at end w/o vest to get 45 reps in)

44yom/223lbs

Cindy
17 Rounds

22 yrs old, 150# 5'11"

"mary"
10 rounds
no broken sets of hspu
broke sets of 15 pullups after 2nd rd.
one legged squats were killer for balance.

This huge bodybuilder at the gym today, seen me doing "mary," He was like, holy ****, what are you training for dude. Are you trying to be an iron man or something. I explained the crossfit workout and he was like, I do supersets but no way am I doing that. Thats too hardcore.

The looks you get in the gym from doing hspu, windshield wipers, and the metcon workout are just funny. Man, I love crossfit.

bodyweight - 190lbs

as rx'd

Cindy, 18 rounds, 19:13 (PR)

Could have sucked it up for one more I think. But last time I was happy w/ 16 rounds; 14 before that; 12 the first time I did it. I find that if I work as hard as possible to do one round in about 45 second, and then rest for 15 seconds before starting the next round is better than just flooring it from the beginning. Once I can do 20 rounds, then I'll work on more than one per minute. Felt pretty good. Heart and lungs were struggling during, but really started hurting after. Thought I was gonna puke in the grocery store afterward. Good stuff.

OMG. just stood outside in front of my house and conversed with Mr. Pukie. imagine, if you will, a nice lady in shorts and a workout top standing outside of her house in the ohio snow dry heaving.

now that's good etiquette in any country club neighborhood. i must look like such an ass to my neighbors.

50/200/6-4

20+5 pull-ups

33yom/180#s

Cindy -- 18 rounds in my house

11+3 pull-ups

23 yom
195 lbs.

Cindy

21 rounds + 3 pull-ups

2 more sets than last time

180/34

23 rounds + 5 pull ups, 10 push ups and 10 squats this a new PR

"Mary"

28yom/190lbs

9 rounds then "poopie" visited and I had to run to the bathroom with 4 minutes left. Pukie I'm sure wasn't far behind.

Cindy you make me feel so sexy.
about 14 rounds. I know I did at least 14 but I almost lost track a couple times.

first time with Cindy in along time. Don't know previous score.
17 rds plus 4 push ups.
better than I thought but I could have gone a bit quicker on the squats at the beginning.
chins unbroken except the last 2 rds which is a big improvement.

as many rounds in 20 minutes of:
3 pull ups
6 push ups
9 squats
Rounds: 18

39/200

Cindy
13 rounds plus one set of pull-ups
personal best

Then (2006/10/26): cfwu x3 - pullups - squats

7x (5 pullups (-120) + 10 pushups + 15 squats) + 5 pullups (-120) + 8 pushups
--------------------------------------------------
2007/02/25: cfwu x2 - pullups - squats

8x (5 pullups (-80) + 10 pushups + 15 squats) + 5 pullups (-80) + 10 pushups + 5 squats ... did the last 10 squats to complete 9 rounds in 20:25.

13 rds + 2 Pullups
Much better than last time when I only did 10 rounds

Male/21/160#

Mary as Rx'd
7 rds (kipping pullups and assisted hspu's by the end, i.e. buddy holding ankles)

27yo 200lbs

1000m row

17rds and 5 pulls
(no records here)

1000m row
.5 mile walk

149# 'poopie visited'. Floored me - crowing with laughter.

I thought I trained hard. Never got the brown light from a workout though. Should I be training harder?

31yom/195#

Cindy- 23 rds (PR) as rxd

Started "cruising" at round 10. Should have pushed harder.

CFWUx3 (no pull-ups / dips)

Cindy
13 rounds

I was at crossfit Philly today for there Olympic Weightlifting seminar. I got a chance to meet some great people and learn some valuable information. After the seminar was over I ended up getting my first muscle up. I was very happy. I took and break from cindy and mary.

M/40/210#

Mary
12 rounds + 5 Pulls

Pushups slowed me down???

cindy x 13 + 4 pull ups. Mary looked pretty tuff so so I went for a tumble with Cindy

did 15 "cindy" but i had to go to work so i couldnt finish

Hello all coming to you from Windsor Ontario Canada, 28yrs. old, 195, 6'2. I did Mary for 13 rounds.

bw: 185

As rx'd: 20rds + 5 + 10 (pr)

did 7 rounds of Cindy in 14 minutes

Paul 20

Nolan: 10 rnds Mary
First time doing mary and Wow is all I got to say. The one legged squats are gnarly and 15 pull ups per round really start to add up. Had to assist on the bar but my ROM was great and I can feel myself getting stronger.

Dan: 13 rnds Cindy
This was Dan's first time with Cindy and she let him know what's up.

Crossfit rocks!!!

matt:
Cindy; 10
assisted pull-ups, too much fat, but it's going away.

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

heather:
Cindy; 12
assisted pull-ups, but getting MUCH better

Bwt: 133

Cindy as Rx'd:

33 rounds + 5 pull-ups + 10 push ups + 13 squats

Uggh, felt super tired and drained today. I think I might do this with a vest next time just to get some more power out of it.

M/26/180
CFWUx3
WOD as Rx'd: Mary

9 rounds + 5 HSPU
10 1 legged squats
8 Pull-ups

Kind of cruised through the whole thing, first time with Mary, aiming for 11 next time.

Theresa

19 rounds + 5 pull ups + 10 Push Ups + 3 Squats

Mark

26 rounds + 2 pull ups. New PR by two rounds.

WHY IS SHE WEARING KNEE WRAPS? 100% FAN BUT......AND YES I REALIZE SOMEONE SUPER SMART AND REALLY GOOD AT WRITING WILL GIVE ME THIS GREAT EXPLAANTION BUT.......WHEN DO WE NOT DO CERTAIN EXERCISES. I DONT WEAR WRIST GAURDS... SORRY IF I INSULT SOMEONE BUT MY KNEESS HURT SOMETME ALSO..

comment #174, 8 knee surgeries later the sweaty warmth the material gives me is soothing, especially when it is cool out. Not for support, for warmth.

I am out of touch with reality!! My husband convinced me to try a crossfit workout today and I must say I had no clue how out of shape I am. Tell me it has to get better...

male, 27, 6'2", 250lbs
1 week into crossfit.

off day--big time. should have taken an extra rest day.

Cindy: 5 rounds in 10 min. Then pukie came knocking at the door.

Fortunately I was able to stave him off...there were lots of attractive young women at the gym tonight and, as a single guy, a visit from Pukie just would not have been good.

'cindy'
14 rounds + 3 pulls (about the same as my last time in Dec)

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

24rnds

55y.o. 156lb 5'10
17 rounds, +( 5 pullups, 10 pushups, 2 squats)

12 Rounds of Cindy in 15 minutes.
Too weak today to continue on, I'll repeat on next rest day.

Both did Cindy
N: 18 rnds, 5 pullups, 1 pushup
J: 26 rnds, 4 pullups

26 yrs. old 5,10
17rds , + 5 pullups, 10pushups, & 2 Squats

#175 eva T- record breaking response time!

All 3 of us did Cindy today-

L 12 YOM for only 2 more days- 14 rounds + 5 pullups
(subbed jumping pullups and push ups on knees, squats were to parallel)

N 14 YOF- 11 rounds + 5 pullups & 10 pushups
(subbed barely jumping chin ups and push ups on knees, squats were to below parallel)

K- 11 rounds exact
(subbed jumping pullups and push ups on knees, squats were to below parallel) First time everything unbroken.
15 minutes elliptical
1 1/2 hours of sleep last night, yuck!

Kate

M/30/193

CFWUx2
Snatch 2x5 50kg
Cindy
20 rounds
Just couldn't push it today

Cindy:
22 rounds (PR)
first time I've made it through with no broken sets

Warm up with run

mary 11

Last date with Cindy I did 12 rds and it hurt bad with poor effort on PUs.
Today I got 15 rds no broken sets.
I will take it.

First time with a Crossfit workout.

6'3" 260 24y

Cindy, completed 13 rounds, completed the first 5 rounds without the pull up machine.

Wow are my arms tired!

6 rounds of Cindy, but I misread and did 20 squats. Jumping pullups.

Also ran up 47 flights of stairs this AM, so I could have used the rest on the squats...

M/48/5'10"/177

"Cindy"

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

18 rounds

Okay I survived "Cindy"...or I can say I did my best
10 rounds in 18:00 didnt have any more to offer, I had to do jumping pullups, which I could've done more except my ankle is still healing. And this weekend was my official Zone diet........Everybody have a great week : )

37 yo M 195lbs

"Cindy"
25 rounds as RX

M/27/250
warm up with light run, form running and stretching
Cindy
14 rounds

14 rounds of Cindy.

Surfed for an hour
CFWU (no PU or Dips)
Cindy - Ring PUs strict, it started raining in the 10th rd
23 rds + 5 Pulls, 5 Pushes
Beat last time by 2 rds.

8 rounds in 17:01

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

Started out strong and then slowed down quite a bit on the last 2 rounds.

age 40
bwt 212#
"Cindy"- 22 rounds.

14 rounds of Cindy, this is more than four rounds off my best. I'm coming back to CF after 7 weeks of just heavy lifting to put on muscle mass. It worked, but I'm heavy and slow. Can't wait to get back into it.

Cindy as rx'd

26 rounds (PR) Felt great!!!

61, BWT 283. PROGRESS!! Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Last time: 8 rds with all pull-ups jumping, but unsupported.

This time: 10 rds with pullups still unsupported and parallel (the horizontal bar is the same location as the ever-popular cable pull-can't get at it), strict until 5th rd, kipping thereafter. Great improvement in about a month! Thanks, Crossfit!

45/M/195
RX'd 21, 5 pull ups

CFWUx3
Cindy-
16 rounds + 5 Pull ups, and 4 Push ups
(compared to last time 15 + 5 pull ups)
(all pull ups asst on gravitron, asst wt is going down a bit)

Almost met pukie. Blech..
For fun, did 6 rounds
15 WB
15 KB, 35#
10 Burpees
15 Dips

Stairmaster 15 min
Kate- I've been there with the no sleep thing for before. Prob for different reasons but nonetheless, I understand. Hang in there! :)
Erin

skate ski for 55 min(10k)

cindy as rxd

25 + 5 pullup 10 pu, 10 squats(pr)

46 yo/170 lb
Cindy-20 rounds+4 PU
A new PR by 4 rounds since I last did this one last June.

51/6'/190

"Cindy" 21rnds+5+7 PR

Last time 19+5+10+1

CFWU
Cindy - as Rx'd: 18 Rounds + 5 Pullups + 10 Pushups.

Cindy: 22 full and 7 push ups. I've been shooting for 25 full for about 6 months and I've peaked, apparently. I'm only as fast as my push ups and they go to crap on me before I'm even half way. I've done 24 full rounds in the past and I keep getting worse?!?! If I could get 12-15 full rounds unbroken I'd be loving life but the bejesus push-ups always sabotage the whole mission!! Anyone have any ideas here, I'm lost lost lost.

43 yoa 200lbs

CIndy as rx'd
18 rounds

cindy - 11 rds

Cindy
27 Rds

11 rds.
Recovering from illness, injury and overeating
PB is 17 rds, 6 weeks ago

38yo M 155#

Cindy as RX'd
17 rounds
No room to kip, but did use knee momentum on last few sets

First Cindy was 11 rounds with jumping PUs

14rds

so...i cheated a little bit, i decided 20 was my magic number, so i just kept goin until i hit it, i think i went over by maybe 10 mins, but i also modded the exercise a little by adding 20 situps after the squats so that took me a little bit longer to do

20 rounds even.

24/F/5'10/140
Cindy-21 rounds

18/M/5'11/170
cindy-18rounds-5pullups-10pushups.

M/30/200

WU - run 500 m, OHS 1-1-1-1-1-1-1 WOD from a few days ago. Max was 115#.

Cindy - 14 Rounds + 5 Pull-Ups.

Mostly jumping pull-ups, switching between 'chin-up' and 'pull-up' grip every 3 rounds. Could maybe have squeezed out another round or two, but no music or partner to motivate me today...

27 rounds + 5 Pull + 10 Push +5 Squat
I am pleased, but do not feel very well yet......

M 50 69 179 CFT 715
Cindy, 16 rounds + 5 pullups.

Mary
18 rounds + 5 + 10

#208: Gaucoin, I think all of us have certain CF WOD's that just gets to us. For me, it's Fran where I'm stuck in the 7's and sinking. I think if I want to bring down my time I'll have to practice thrusters; for more Cindy rounds, maybe you'll need more pushups. With CF, there's always something to work on, handstand pushups, squat cleans and, yes, muscleups. The list is endless. It's sort of depressing until you go to the gym and look at everyone else doing preacher curls and all is right with the world again...until the nest WOD.

I mean "next" WOD. My bad.

cfwux3
Mary:
10 HSPUs per round with feet hooked on smith machine bar.
7 rounds + 10

I hear you there, John Wopat... Thanks for the support, I just need to pound my push ups into submission.

15 Rounds. - 2 from last time, but all p.u. were on the rings. Broken around set 5 or 6. Pullups were the limiting factor. No broken set of push ups this time. Also I'm about 5 days off due to sickness. Good to get back at it - ya right! ouch.

Cindy

18 rounds +5+9

finally got someplace i could do kipping pull-ups. Now i need to work on my tech. 20+ next time!!!

ratt

43 yoa 200lbs

CIndy as rx'd
18 rounds

14 rounds of cindy.

23yo/170lbs

Cindy as rx'd
20 rounds, great workout.

--

"Cindy"

Alternated grip on pullup each round
Pushups on fists for first 7 rounds

9 rounds as Rx'd.

--

34 yom
bw 180#
13 rounds

40M/5'8"/180

WU - running sled drag w/3kids x 1Mile
- shoveling wet/heavy "heartattack" snow from driveway

Cindy: 21 rounds

Age 51/BW 240#
"CINDY" jumping pullups, otherwise as Rx'd (13 rounds plus 5 pullups and 5 pushups), finished off round 14 in 21:11.

12 rounds
all real pu, one set broken
3 more rounds than last

Today was my first crossfit workout ever. I completed 6 rounds. The pull-ups is what killed me. Had to break them up. I am out of shape. Looking forward to continuing this though. Every other workout regimen I have started I end up getting bored. I think the variety will be a huge plus in sustaining workouts over time. So glad I found out about this site (Maxim magazine)

Mary- 8 rounds 5hspu and 4pistols

pistols are still the limiting factor

19 rounds; slow motion squats today.

19 rounds as rxd
need to work on squats

23m/180/5'6
Cindy 12 rounds
Pull ups on parallel bars

of cindy that is

5 km run 26:20 for WU
Cindy
18 rounds + 5 pull ups (Was 20 last time but run slowed me down I think. Also my pull-up bar at home is free moving so it saps power on the pull up - no worries).
More importantly, I got my wife to do this one too - she got a fantastic first-timer of 12 rounds!

Speal #171 - Wow! tired and drained eh?! 33 rounds! I'd hate to see if you felt good - you'd probably start to fly! Good work.

Regards,

Did this one at work in the PT room to replicate first CF WOD, Cindy in May 06. That time I got 9 rounds, using a 30 deg. sliding bench and bar for pullups (TotalGym), knee pushups, and air squats (poor depth). This time I got 21 rounds with 10 sec. to spare using same pullup setup (nearly as hard on the arms as kipping, but doesn't get in the rest of the body at all), same pushups, and deeper squats.

I find that I am having a hard time mentally with this WOD, it just seems to come up so often and for whatever reason I can't always summon up the desire for it. I have gotten to 21 rnds full kipping/real pushups, but I think my pushup depth was poor, so I focused on form a few times ago and got 17+. Last time 10 rnds in 10 min...next time I really need to sack up and go for it, just do the full as rx'd Cindy. Ok enough blathering.

As RX'd.
19 rounds
20 last time
Was hoping for 21
Maybe next time...

Post BJJ - did 10 rounds of Cindy in 8 minutes.

Note to self: must remember to eat in the morning before workouts; light-headedness due to low blood sugar is detrimental to outcome.

m 36/190

cindy: 21 rds

Cindy x 13

cindy as rx'd
20 rds + 5 pull-ups
every wod is getting better and better I cant say enough about where crossfit is taking me!

Did jumping pullups on the shower curtain rod in the women's bathroom at work because our darn workout room is in the center of the station and the fishbowl effect drives me nuts -
added bonus - you don't have to be decent when you work out in the bathroom!
Cindy
15 rounds 5 pullups and 9 pushups
pullups jumping and pushups "girl kind"

16 + 5 pullups and 6 pushups.

Cindy - 13 rds assited pullups after the 1st two rds. Pushups/Squats went well

31yr old
170 lb.

First time doing Cindy
Warm up 1.5 mile run in 12 min.

Cindy as rx'd.
14 rounds.

Squats slowed me down since I did walking lunges with dumbbells and squats yesterday.

BW 59kg

Mary
5 11.5kg DB presses
10 pole assisted one legged squats
15 JPUs

8 rounds + 5 presses + 10 squats + 5 JPUs

For 11 year old Ashley Husband of the Tallahassee Rock Gym:

15 exactly for a 15 minute Cindy: rock ring pullups, 50/50 knee pushups and regular pushups.

M,32,200
Mary
HSPU-against wall,straight legs
1LSQ-to a bench alternating
PU-first couple rds. strict then kipping
7rds and 3 quarters of a round complete.

20 as rxed - shoulders were still sore from 2 days ago.

26,M,210lbs

Cindy

8 complete rounds ( first time with this WO )
The intensity kicked my @ss. I need to work on my stamina.

Cindy

17 (last time, 16)

As Rx'ed.

26m/200#
last time: 10 rounds + 5 pullups + 10 pushups
this time: 12 rounds + 5 pullups

i think i could do better. last time i thought i would die. this time i think i could have done a little better if i'd moved from one movement to the next without 'mini' breaks. i was resting for a few seconds between excercises for the last ten minutes.

29/185

25 full rounds in 20:02

was at 13 squats on round 25 when time ran out.

Cindy- 21 rds w/ jumping pullups after round #6

Cindy w/ jumping pull-ups and knee push-ups

19 (PR formerly 13)

17 rounds
Pull ups on rings
squats to dynamax ball
push ups feet on dynamax ball

Bill 46yom 179bw, Charlene 42yof 41bw
Modified CFWU X3 (did more sit-ups, Back ext, and ring dips)
Dated Cindy again- Improved 2 rounds to 15 (plus pull ups and push-ups completed for 16)

24/bw210

16 rounds + 5pullups/10 pushups/7 squats

met cindy today... she's tough.

12 rounds - pullups killed my time, had to use between 40 and 65 lbs of assist per round on pullups. pushups and squats were strong though.

CFWU 2x10 (3-5 reps on dips/pullups)

20 rds +5 pullups (PR)

18yo/6'2"/74kg

9 rounds Cindy - strict pull-ups

37/M/190--Syracuse NY

After several dances with Cindy (pr 26 +10/10 pushups), I thought I'd give Mary a whirl. Eesh. I see why she's not as popular.
As Rx'd: 12 rounds (flat, 10 seconds to spare)

Cindy:

15 rounds....

must do better!

"Cindy" 5 pullups, 10 pushups, 15 squats; 5 rounds 9:52
first time unbroken - need to work pushups more - kipping pullups were the easiest part - totally unbeleivable.

mixed it up a bit today with Cindy.
Try this one:
For 30 minutes, complete 5 rounds of Cindy then row 250m sprint. 5 rounds + 250m = 1 round

Did 4 rounds plus 3 rounds of Cindy in 30 minutes.

oh yeah, subbed dips for pushups!

7 2/3 rounds of Mary.

Kipping pullups, some rounds broken into sets up pullups.

TSCHANZY 44YOM 175LBS 5'9"

GAINED 10LBS IN 2X MONTHS AND LEANER.

20X ROUNDS OF CINDY AS RXED ALL CLEAN PU'S

4 hours snow shoveling warm-up not exactly sure how it equates...to 3XCFWU? Followed by very sub-par Cynthia 12 rds with nothing left in the tank. Ring Pull-ups though Last time 19 rds...

DSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDS

as rx'd:
25 rounds

DSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDS

27 yo, 5'11", 172 lbs.

Coming back after a long time off.
Managed 13 rounds and 3 pullups for Cindy.

Cindy

34 yo M / 200lbs

First time 01/19/07 - (first xfit workout ever) 7 rounds and felt like puking the entire night after, finally puked that night and realized I had the flu for the next couple days. Think I did jumping pullups the whole time.

This time 2/25/07 - 11 rounds (that's more than 50% better!) and I did kipping pullups through round 7.

I LOVE crossfit! Boredom has always been the downfall for my weight training in the past. The variety of crossfit makes it fun to go to the gym and try new things.

Catherine: xx rounds of Cindy (did not keep count, first WOD back)

Tim: 8 rounds of Mary + 5 HSPU, as rx'ed, no assistance on HSPU!!!

My rounds may look the same, but the HSPUs are MUCH better.

30:00 min. run= 3.86 miles

7 rounds.

3 sets x 35 bicep curls.

37 YO male.

Cindy: 20 + 5 pull-ups.

2 rounds shy of my PR.

17 rounds even +20lb vest

cindy - 19 rounds

Previous: mary - 8 rounds
Previous: cindy - 18 rounds.
Previous: cindy - 21 rounds + 5 PU

"cindy"
25 rounds

as rx'd

Glenn 24 rounds

PJ 26 rounds + 5 pull ups

Both personal bests using full extension pull-ups and parallel squats.

last time
070118

Cindy
10 rnds + 3 pull-ups

this time
070225

pre-planned reduced effort
Cindy
9 rnds in 14:22

Charity-22 rounds of Cindy
Jeff-23 rounds of Cindy

after 18.5 hour fast
22+4pullups

Cindy
Did 15 rounds. Could've done more. Need to motivate myself.

50 yo male 185 5'9"

13 rounds Cindy as RX'd

19yo/6'00"/168
Cindy 16rds+5 pull ups PR

Cindy
19 rounds +5 pull ups

M/20/160

Cindy...up four rounds from last time I think...
17 Rounds

Cindy 20 rounds. 1 more than last time

29/M/6'1" 177#

Cindy

27 rounds
19:39

21 rounds last time....crossfit is the best!

bw 165#

Mary 18rds on nose

did this workout 10min after Josh from 2/26

had a 1min round pace up until 13 round then a bear jumped on. I'm gonna get 20 next time. I'll do this workout first.

cindy - 13 rounds+ 5 PU+ 5 PU
3 rounds off my mark, wasn't feeling it today

16 Total
+5 pull/6 push
I think that's a PW (personal Worst)

last night

Cindy
20 rounds plus 5 pull-ups

previous best was 19 rounds

15 rounds

cindy 17 rds in 19:33--nothing left.
vs 17 rds 1/17/07
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

10 min ellip wu 16/16. hr avg 138, hr max 174.

16 rnds + 5 pullups 10 pushups 10 squats

40yr M 150lbs
Mary
15 rounds felt good started off slow...stayed in a good rythem

21 perfect form rounds.......worked on real good form.....cindy is real hard with perfect form!!!

bw 190
as rx'd - 18:09
all OHS unbroken
all Pullups broken into sets of 5

Here's a letter that I received from a buddy in Afghanistan a few months ago. I'm not sure where he got it or if it really was written by this gentleman. However, that is immaterial. I apologize for the length, but while it is long, it is accurate. I'd like to dedicate it to Josh, Travis, Rowan and all those who fight to keep the wolves at bay...

This letter was written by Charles Grennel and his comrades who are veterans of the Global War On Terror. Grennel is an Army Reservist who spent two years in Iraq and was a principal in putting together the first Iraqi elections January of 2005. It was written to Jill Edwards who is one of the students at the University of Washington who did not want to honor Medal of Honor winner USMC Colonel Greg Boyington because she does not think those who serve in the U.S. Armed services are good role models.

To: Edwards, Jill (student, UW)

Subject: Sheep, Wolves and Sheepdogs

Miss Edwards, I read of your 'student activity' regarding the proposed memorial to Col Greg Boyington, USMC and a Medal of Honor winner. I suspect you will receive a bellyful of angry e-mails from conservative folks like me. You may be too young to appreciate fully the sacrifices of generations of servicemen and servicewomen on whose shoulders you and your fellow students stand. I forgive you for the untutored ways of youth and your naïveté. It may be that you are, simply, a sheep. There's no dishonor in being a sheep - - as long as you know and accept what you are.

William J. Bennett, in a lecture to the United States Naval Academy November 24, 1997 said: "Most of the people in our society are sheep. They are kind, gentle, productive creatures who can only hurt one another by accident."

We may well be in the most violent times in history, but violence is still remarkably rare. This is because most citizens are kind, decent people who are not capable of hurting each other, except by accident or under extreme provocation. They are sheep. Then there are the wolves and the wolves feed on the sheep without mercy. Do you believe there are wolves out there who will feed on the flock without mercy? You better believe it. There are evil men in this world and they are capable of evil deeds. The moment you forget that or pretend it is not so, you become a sheep. There is no safety in denial.

Then there are sheepdogs and I'm a sheepdog. I live to protect the flock and confront the wolf. If you have no capacity for violence then you are a healthy productive citizen, a sheep. If you have a capacity for violence and no empathy for your fellow citizens, then you have defined an aggressive sociopath, a wolf. But what if you have a capacity for violence, and a deep love for your fellow citizens? What do you have then? A sheepdog, a warrior, someone who is walking the unchartered path. Someone who can walk into the heart of darkness, into the universal human phobia, and walk out unscathed.

We know that the sheep live in denial, that is what makes them sheep. They do not want to believe that there is evil in the world. They can accept the fact that fires can happen, which is why they want fire extinguishers, fire sprinklers, fire alarms and fire exits throughout their kids' schools. But many of them are outraged at the idea of putting an armed police officer in their kid's school. Our children are thousands of times more likely to be killed or seriously injured by school violence than fire, but the sheep's only response to the possibility of violence is denial. The idea of someone coming to kill or harm their child is just too hard, and so they chose the path of denial.

The sheep generally do not like the sheepdog. He looks a lot like the wolf. He has fangs and the capacity for violence. The difference, though, is that the sheepdog must not, can not and will not ever harm the sheep. Any sheep dog who intentionally harms the lowliest little lamb will be punished and removed. The world cannot work any other way, at least not in a representative democracy or a republic such as ours. Still, the sheepdog disturbs the sheep. He is a constant reminder that there are wolves in the land. They would prefer that he didn't tell them where to go, or give them traffic tickets, or stand at the ready in our airports, in camouflage fatigues, holding an M-16. The sheep would much rather have the sheepdog cash in his fangs, spray paint himself white, and go, "Baa." Until the wolf shows up. Then the entire flock tries desperately to hide behind one lonely sheepdog.

The students, the victims, at Columbine High School were big, tough high school students, and under ordinary circumstances they would not have had the time of day for a police officer. They were not bad kids; they just had nothing to say to a cop. When the school was under attack, however, and SWAT teams were clearing the rooms and hallways, the officers had to physically peel those clinging, sobbing kids off of them. This is how the little lambs feel about their sheepdog when the wolf is at the door.

Look at what happened after September 11, 2001 when the wolf pounded hard on the door. Remember how America, more than ever before, felt differently about their law enforcement officers and military personnel? Understand that there is nothing morally superior about being a sheepdog; it is just what you choose to be. Also understand that a sheepdog is a funny critter: He is always sniffing around out on the perimeter, checking the breeze, barking at things that go bump in the night, and yearning for a righteous battle. That is, the young sheepdogs yearn for a righteous battle. The old sheepdogs are a little older and wiser, but they move to the sound of the guns when needed, right along with the young ones.

Here is how the sheep and the sheepdog think differently. The sheep pretend the wolf will never come, but the sheepdog lives for that day. After the attacks on September 11, 2001, most of the sheep, that is, most citizens in America said, "Thank God I wasn't on one of those planes." The sheepdogs, the warriors, said, "Dear God, I wish I could have been on one of those planes. Maybe I could have made a difference." You want to be able to make a difference. There is nothing morally superior about the sheepdog, the warrior, but he does have one real advantage. Only one. And that is that he is able to survive and thrive in an environment that destroys 98 percent of the population.

There was research conducted a few years ago with individuals convicted of violent crimes. These cons were in prison for serious, predatory crimes of violence: assaults, murders and killing law enforcement officers. The vast majority said that they specifically targeted victims by body language: Slumped walk, passive behavior and lack of awareness. They chose their victims like big cats do in Africa, when they select one out of the herd that is least able to protect itself. Some people may be destined to be sheep and others might be genetically primed to be wolves or sheepdogs. But I believe that most people can choose which one they want to be, and I'm proud to say that more and more Americans are choosing to become sheepdogs.

Seven months after the attack on September 11, 2001, Todd Beamer was honored in his hometown of Cranbury, New Jersey. Todd, as you recall, was the man on Flight 93 over Pennsylvania who called on his cell phone to alert an operator from United Airlines about the hijacking. When they learned of the other three passenger planes that had been used as weapons, Todd and the other passengers confronted the terrorist hijackers. In one hour, a transformation occurred among the passengers - athletes, business people and parents. -- from sheep to sheepdogs and together they fought the wolves, ultimately saving an unknown number of lives on the ground.

There is no safety for honest men except by believing all possible evil of evil men. - Edmund Burke. Here is the point I like to emphasize, especially to the thousands of police officers and soldiers I speak to each year. In nature the sheep, real sheep, are born as sheep. Sheepdogs are born that way, and so are wolves. They didn't have a choice. But you are not a critter. As a human being, you can be whatever you want to be. It is a conscious, moral decision. If you want to be a sheep, then you can be a sheep and that is okay, but you must understand the price you pay. When the wolf comes, you and your loved ones are going to die if there is not a sheepdog there to protect you. If you want to be a wolf, you can be one, but the sheepdogs are going to hunt you down and you will never have rest, safety, trust or love. But if you want to be a sheepdog and walk the warrior's path, then you must make a conscious and moral decision every day to dedicate, equip and prepare yourself to thrive in that toxic, corrosive moment when the wolf comes knocking at the door.

This business of being a sheep or a sheep dog is not a yes-no dichotomy. It is not an all-or-nothing, either-or choice. It is a matter of degrees, a continuum. On one end is an abject, head-in-the-sand-sheep and on the other end is the ultimate warrior. Few people exist completely on one end or the other. Most of us live somewhere in between. Since 9-11 almost everyone in America took a step up that continuum, away from denial. The sheep took a few steps toward accepting and appreciating their warriors, and the warriors started taking their job more seriously.

Its ok to be a sheep, but do not kick the sheep dog. Indeed, the sheep dog may just run a little harder, strive to protect a little better and