TRAVIS - hey buddy here is your chance...I am halfway to Mexico but I would like to see you bust out a 30....come on now, you can do it! If not @ least 28, keep inchin' towards that goal!

GOODLUCK!!!

#4 Steve,

I agree with your comment, but just as people post questions w/o reading the FAQ there's gonna be those that comment about 300 without realizing it's been discussed to death (check out the thread in pukie's bucket in the forums).

To be fair, it was the 300 video diaries that led me to CrossFit, so I'm sure it lead others here too (though it's more difficult now that Mark Twight purged most references to CF from his site). And I know I'm going to see 300 as soon as my ship finally decides to pull into a country that's showing it.

For the WOD, man I love this one. It's perfect as a group pt for my division though I have to adapt it a bit since there's not enough pull-up bars for 30 people.

This is one of my favourites! Now, can anyone tell me why Cindy is always paired with Mary? I always go for Cindy. Is one harder than the other or should I mix it up?

Big P,

Both Mary and Cindy are both "Do max rounds in 20 minutes", that may be the main reason they're paired up. Mary is obviously the more advanced of the two.

As to why we're given the choice, you may have to go back a couple of years when Cindy replaced Chelsea. Not sure when the Mary part entered the routine.

Big P #6: try both and see which one is more challenging for you. I suspect that the 'load' from Mary is actually less than Cindy, but I find Mary to be a tougher challenge for me personally. So that's the one I do. YMMV.

Other Guy: chalk is available from any REI store.

Well, you have to start somewhere, so this will be a beatable benchmark for the future: Cindy x 12.

The nice thing was that my pullups were fine - no cheating at all. It was the pushups that were giving me heck. I hadn't realized how weak my pecs are!

CrossFit Day 2

35 y/o Male 218#

"Cindy"
10

I have quite a few explatives to call Cindy this morning. Great workout though.

Cindy

14 + 5 pullups

(3 rounds worse than last time, Bleecch)

Mike Donnelly

40M/73"/200

CINDY = 9 1/3

27 y/o male - 160#
1st time with Cindy, got 13 in 20mins.
Pretty tough, had to use a rubber band on sets 11-13 to help with pull ups.

Erin, Thanks for the offer. After they kicked us off the Raleigh flight, I decided not to rebook because I would have gotten to Raleigh who knows when. The rebooking line looked like Saigon in 1975 so I reluctently scrubbed the mission...for the time being.

23/m/175#

"Cindy" pull ups on rings

21 + 4 pull ups

38M/180

CFWU

Cindy as rx'd:

20rnd + 5 pull-ups (new PR by 1 pull-up)

Pull-ups broken to 4+1 after 15th rnd.

Sam

Cindy last time 17 rounds, this time 20 rounds i'm very tired i have a headache. juan

Cindy

16 even

- Crossfit Baghdad Embassy (unofficial)

Cindy

26 rounds +

5 pull ups
10 push ups
9 squats

cindy 10 rounds

5 pull ups
10 push ups
15 squats

34yo male
170
Cindy for 24 complete.

bw 175
age 50
I did Cindy 23 times!

bw 188 age 58
cindy 16 pr

What a workout! Feeling quite sluggish now.

4 mile run at about a 8:30 pace.
21 complete rounds of Cindy.

Does Nkele crossfit? I'ld be interested to know if any basketball teams have adopted and or modified crossfit for their programs.

"Cindy" 9 rounds

1-round of St. Patrick. yuck.

PB comment #22:
check out the march issue of the crossfit journal. An entire year of training is outlined complete with workouts for the UC Riverside Women's basketball team.
Kemie Power cleans 185lbs, has 33 chins, and an 8:16 helen with a 16k KB.
Kemie was also the Big West conference player of the year this year.

Cindy

14 rounds (PR)

BW 147, 31 yr old male
Cindy - 31 rounds in 20 mins (PR); last time was 26

37 bw190
Cindy new PR--29 complete rounds
old PR 26

#27 Adam...nice work!

Bwt: 133

"Cindy" As Rx'd:

Used 15lb. weight vest for the first time

22 rounds

23/M/148#

cindy-16 complete in it's entirety

i did mega lats and shoulders yesterday! pull-ups killed me!

squats and push up were easy as pie..

Cindy
20:03
16 Rounds even

Today: 17 full rounds + 5 pullups + 7 pushups
Last time: 16 full rounds + 1 pullup

This one really burned my lungs!

Age: 28
BW: 165

46 yom 165#
30 rounds 2 pullups. 20:00 New PR
all pullups kipped, all rounds unbroken
Fastest round :28.58 slowest :48.05
15 rounds faster than :40 secs
15 rounds between :40 and :48

Sorry - mine was Cindy!

27 male - 160 lbs
Cindy X 25 (first time/PR)

no kips on pull-up until last 3 sets

10 rounds Cindy (last 5 assisted pull-ups)

male, 31, 200 lbs

Cindy - 10 rounds

Pushups and squats were no problem.
Pullups gradually deteriorated thru the workout:
- 3 rds normal (kipping) pullups
- 3 rds jumping pullups / chinups (working grip)
- 2 rds gravitron (55 lbs assist)
- 2 rds gravitron (100 lbs assist)

Guess I know where my weakness is. 8/

38 yom 190#

3 rounds of CFWU

Mary as Rx'd 8 rounds < 20 min
9 rounds in 20:31
(Strict pull ups until round 9 & had to kip)

"Cindy"
20 rounds + 5 pu all unbroken
198# 28 yom
This is the first crossfit wod that got me hooked, and I haven't gone back to my old weightlifting routine since. I've seen more results from one month of crossfit than five years of lifting weights. Thank you!

1/2 "Cindy"

10 min= 6 rounds

#24 - Thanks Josh. Impressive #'s for sure.

Looks like you had them do crossfit style workouts twice a week, after doing strength work.

Why did you only choose 2 per week?

I'm an assistant coach at the univeristy level...and help train our athletes...I'm considering adopting CrossFit as our training program...but uncertain of how much we should do it. How much do you feel Crossfit was a factor in Kemie's increased performance??

as rx'd
25 rounds

My 3rd wod...9rds of Cindy. This one was a true test!

Cindy: 10 rounds jumping pullups on the last few sets

11 rounds + 5 pull ups. Push ups broken into 5's on last 2 rounds.

Last time 9 rounds. First repeat cross fit workout and I feel good about the improvement.

M25/198lbs
CFWUx3
Cindy as RX'd
16 rds
Last time, 14 rds.

32yo male
190lbs

11 rds complete

Cindy

16 rds

Male 20yrs 5'10" 158 pounds

"Cindy"
28 rounds PR!!!

12 rounds, Cindy

1st time poster here, been doing crossfit for about a week now.

27 yr old female, 135 lbs, 5'1"

"Cindy"
8 rounds, but I did modified pull-ups and my push-ups were modified for the last five rounds since I'm still wimpy.

someone cheesed out of the first 14 miles of the run prior to Cindy.... but I don't name names....

M/193/30

Cindy
Went for 26, on pace until the 9th minute, then fell off, and fell off 25 (my pr) in the 13th minute. Held on for:

24 rounds complete

M / 37 / 185

14 1/3 Sets in 19:59

Last time was 12 complete sets....

Cindy as rxd 12 sets

Mary - 15 rds + 5 hspu's and 10 pistols...best yet...right hand ripped apart....bwt-166

Cindy modified - 14 rds plus 5 jumping chin ups off 2 blues, 10 kneeling push ups and 9 squats...14 rds last time

CFWUx3

Mary
7 rounds even
(assisted hspu on squat rack, also used squat rack for balance on 1-legged squats)

Cindy

19 rounds

+ 12 lb weight vest

CFWUx3

Mary
5 rounds + 5 hspu/10 1-leg squats/2 pull-ups
(assisted hspu on squat rack, used squat rack for balance on 1-legged squats)

cindy 16 rds at home using swingset vs
17 rds in 19:33--nothing left 2/25/07
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
.6 mi run wu. hr avg 136, hr max 170.

wife = 1st wod 16 rds + 5 PUs(jumping PU, 45 degree PU, squats as rx'd--great effort!)

cindy
24 rounds (pr)

Cindy

29 rounds in 20:13

Cindy
20 rounds

280#'s/43 yom

Cindy; sub jumping pull ups

14 rounds

Cindy
14 rounds, 19:30 last 2 sets were jumping pullups. First time for WOD in almost 60 days. Good to be back!

43 yo/6'/214

cindy
20 rounds pr
only been on cf 2mo., last pr was 16 and change.
can see 25 as realistic, have no idea how one can push out over 25 in 20 min.-incredible! gonna have to try mary next time-are one legged squats in lunge position, or is one held up in air?--haven't found answer in faq

Male 19 yo/5'10"/150lb

Cindy: 7 rounds

First real WOD. Pushups and squats were pretty easy - the pullups killed me and really slowed me down. I gots to get my arm strength up.

cindy 21 rounds

Cindy, 14 rounds + 5 + 7

Cindy-

11 rounds, same as last time :(

I seem to slow way down around the 11 minute marker everytime.
Jumping pullups, push ups on knees after the first round. My foot could handle the tension for the push ups for the first round but not any more after that. It's slowly getting better.

Kate

31 years old
176lbs

24 rounds + 5 pull ups PR

Last attempt 15. 3 months with Crossfit

First time doing Cindy

10 rounds

jumping pullups and knee pushups.

5 rounds of

5 HSPU to 5cm target
10 Back Squats w/40kg
5 Weighted Chin-ups w/20kg

9:50

BW 65kg
Knee and shoulder almost ok now. Going to start ramping things up.

47yo/M/5'8.5"/154/665
"Cindy"
Close hands palms facing PU
Push-ups to bottom of slide in park

19+5+10+5 PR (Prev. 17+5+10)

10 squats, 8 seconds shy of 20 (completed 20th round 20:08)

CFWU x3(1/2 PU's&Dips)

WOD

DJ 26 +5 PU's
Terry 22

May have got my goal of 30 had yesterday not been St. Patti's Day. Not sure if it was the Guinness or the Jameson that slowed me down. Terry smoked his old PR by 5 full rds. Nice work bro!

Mom- 12 rds, nice work!

Get some, Go again!

Bingo- Impressive Darrell. You're going to be blowing past me soon.

Cindy 11 rounds

Thoughts for a Sunday (pollyanna alert for the cynics and the New Yorkers):

I was reading the Affiliates Blog, A test at the cert? If I pay my tuition and if I promise to be really quiet in the back of the room, can I just audit the cert? Please?

"Daddy, I think he called you stupid." That's OK, Honey, it's just Rest Day on Crossfit and sometimes people forget that a debate isn't an argument.

It's 35 degrees in Cleveland but the sun is out and the sky is as blue as any I've ever experienced. So my "Cindy" was done in the park despite the fact that it's March and it's Cleveland. How good is that?!

My Dad is on the way home from Yale New Haven after having an emergency cath and stent last PM, once again dodging the big one. I guess it got a little tense during the state HS championship hockey game ( my nephew's team won in OT). Seems like we're on borrowed time, each day a little gift, another day I get to be a son.

"But Daddy, you're NOT stupid!" I know, Honey. It's OK. Let's go call Gramp. Oh, and tell the nice CF'ers from New York I was just kidding...

Cindy.

A sad 9.

Mr. Puky was only 5 pull-ups away.

Speaking of "300", I finally saw it today so I decided to do the workout as well:
cfwux2

"300":
25 pull-ups
50 deadlifts @ 135#
50 push-ups
50 box jumps @ 24"
50 floor wipers @ 135# -> subbed 50 knees to elbows
50 Kettlebell clean & presses @ 1 pood -> subbed 2 35# dumbbells.
25 pull-ups
= 300 reps total
Time: 29:56

I was unfamiliar with the floor wipers so I subbed knees to elbows, but I tried them out more after the workout and realized they weren't as hard as I thought. Maybe Coach will post this as a WOD sometime?

Cindy 9 rnds even.

DJ:

No place and no one to drink Bushmills with so I was primed for the work-out. Huuuuge jump from 20 to 26, but those footsteps you hear ARE mine ;=)

D.

Oh yeah, there would also be that 20 or so years separating us!

5 Squats short of 12

Cindy 16 rounds. Left side of my face was tingly. What does that mean. Bring a paper and pencil to keep track of rounds next time.

Bingo:

That just motivates me to push harder to get to 30. You're age just adds to the fact that CF works. To see you go from when you first started to now is awesome. And when you get to 26, the Bushmills or Jameson, or La Froige is on me. Until then, I'll keep listening for those foot steps.

22/m 5'11, 215 lbs.

New to crossfit. This was my first time with "cindy".
14 rounds plus one pull-up. It was brutal. I have always done a lot of heavy powerlifting style workouts, but after my first few crossfit workouts i am finding out what my true level of fitness is. Can't wait till tommorow!!

22/m 5'11, 215 lbs.

New to crossfit. This was my first time with "cindy".
14 rounds plus one pull-up. It was brutal. I have always done a lot of heavy powerlifting style workouts, but after my first few crossfit workouts i am finding out what my true level of fitness is. Can't wait till tommorow!!

44/175

Cindy: 20 rounds even.

M/25/175

Cindy
27 rds

Wanted 30, but didn't pace right. Had 10 complete in the first 5 minutes, then had to slow WAY down...

6ft/182/24

Mary 9 rounds even

14 rounds + 3 pullups

jump assist on the last few rounds of pullups

21 rounds even. Strict form on everything. 3 less than my personal record but strict form and a chest workout on the rings yesterday did not help.

Cindy:

16 +5 +5

16 Rounds in 19:53.
This is 2 rounds better than last time, and with less cheating.

Pushups killed me. Pullups always kill me.

Pretty pleased with this as I skiied really hard in heavy snow for about 5 hours yesterday. I was tired when I started, so my 16 seems like a good improvement for me.

Am amazed at the people who crank out 19+. I am not worthy to do the same workout.

Ran 1 mile for WU
Cindy
Only got 10rds today.

7 rounds in 14:58

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

Age 34
BW 147#

Cindy as rx'd:

27 rounds

M/20?160

Cindy - 16 rounds. Down 1 from last time.

23/m/5'7"/155

Cindy as Rx.. 15 rounds.

Male/25/187 lbs

Cindy 22 complete rounds with 5 extra pullups

M/22yo/6'2"/215
"Cindy"
19 rds as rxd

M/48/5'10"/175

"Cindy"

5 Pull-ups
10 Push-ups
15 Squats

19 (+1 from 25 Feb 07)

Day two of Raleigh certification:

First thing this am we practice with cleans using med ball....Lots of them until we got it right. Kept us warm though b/c the minute you stopped it was freezing.

Later- Row 500m for time so we could compare power ratios. My average watts 255, 1.7 power ratio. I'll be anxious to try this again in a couple months and see if there is a difference. I started rowing in mid Dec so fairly new to it.

Evening workout: 10 min version of Cindy
(I did jumping pull ups for the first time, usually use gravitron)

= 12 rounds -tied first place with the fastest guy!! :)

Was a great weekend. I recommend it to anyone wanting some critique on moves and how to teach them/break them down. The trainers were all a big help and very friendly. Coach Glassman did a great job. Thanks Coach and everyone for the great weekend!
Erin

I subbed the following: 95# squat clean x 5; 115# bench press x 10; 15 pullups. Complete as many rounds as possible in 20 minutes. 5 rounds plus 5 squat cleans and bench press. 6 rounds in 21:16. I'm still in a bad mood over missing Raleigh. I was with you all in spirit.

M 175lbs 23yrs
CFWUx3 + some muscle-ups practice
"Cindy"
23 complete rnds

Cindy - 17 rounds

John- wish you could have been here. It was great. Hopefully sometime soon! :)
Erin

Cindy - 12+5+10

M 24yo/6'3"/235
Cindy for 10 rounds

Would have liked to have tried Mary but I don't date girls who can beat me in arm wrestling....

39/195

Cindy-14
slight step back, but not bad for having a stomach virus...

Cindy

Dec 15 : 9.5 rounds (no kip on pu )
Jan 18 : 11 rounds + 5 pu (kipping pu)
Mar 18 : 12 rounds + 5 + 10 (kipping)

I have a new religion - its called Crossfaith.

44yom / 225lbs

Cindy Babe as Rx'd

18 rounds

Be Strong and Live Long!

24/M/140#

cindy-18 rounds

this was my first cross fit exercise ever, its a neat program.

Nolan: 11 rnds Mary plus 5 hspu 10 ols and 3 pu
Dan: 14 rnds Cindy

16 rounds + 5 Pullups

20 yom, 5'10, 200lbs
23 and 5 pullups
that was fun

Cindy: 19, as Rx'ed

previously, 17, 16, and 12. Really getting the hang (pardon the pun) of the kipping pullups.

Next time, I think I'll try Mary.

#79 Y. Zhou
I did 300 last week with the same subs in the same time. I noticed in a picture on the website later, however, that they used only a single 1 pood bell, so I think they were doing 25 CJ's each side.

Cindy
Bradford: 14 rds + 5 pullups, 4 pushups
Timmons: 13 rds + 5 pullups
Maynard: 14 rds + 5 pullups, 3 pushups

All pushups were of Greg Everett's "non-wanker" variety

#79: Doh! I guess we could have shaven some time off huh? Oh well, better more work than less. No 300 actor can say we did less of a workout than they did =)

First workout with Cindy.

15 rounds + 3 pullups

28yo M 170lb 5’10”
CFWU x 3, - pull ups, 10 ring dips per round.

“Cindy”
14 rounds plus 5 pull ups, 10 push ups.
Squats to 12” box

Compared to last Cindy on 061215: 11 rounds plus 5 pull ups, 10 push ups, 4 squats.

39/m/167 lbs.

First real (or complete) WOD.

Cindy - 9rds + 5 p/u.

Pull ups are by far my biggest slowdown on this. Lack of strength combined w/ an extra 25+lbs of weight.

35yo m
165#
cindy
17 rounds with 20# vest

Suppose to go to the Cert in NC. Got snowed in in Philidelphia for 37 hours.

Did Cindy today:
subed' 15 squats with sit ups:

M/18/185
10 rounds in 11:51

Mary - 8 rounds plus 1 pistol
hspu were good, pistols need work so the heels elevated but ass to ankle.
chins very broken up unfortunately.

49 yo bw 110
22 rounds of Cindy
Same as last time only used 10# less assistance on pull-ups.
Went to knees on push-ups after 9 rounds....last time I got through 10..oh well

BW 59kg

Cindy, lost track of # of rounds...
Think it was about 18 or 19?

55y.o. 155lb 5'10.
18 rounds, + 5 pullups, 7 pushups. Personal Record.

did my SS workout and then got 20 rounds of cindy. now presently stoned on endorphins.

TEH NOOBIE FILES

Keeeeeeeeriiiiiiiiipes Man!
I post this with complete disregard for my pride- and for all my fellow Noobs who are looking at numbers like 20+ and crying...

35 yom, 5'10" 215 lbs
7 rounds with Cindy

It probably took like 21 minutes since after my last push up the only way to get to squat position was by laying on my side and getting helped up by the Concentration Curl freak. JK

Any help on getting better at PU's would be great, cuz I suk at em. I'll be back for another spoonful tomorrow.

Marcus

22/F/147lbs/5'5"

2nd try at Cindy

14 rounds (PR last time was 10)

21 y/o
6' 215 lbs

Mary
16 rounds

5-10, 160 lbs.
Cindy, 22 rounds, new personal best

40/M/149

16 rounds of Cindy

This is my first time doing cindy
man that just doesnt sound right.

all pull-ups kipped and chin over bar
all push-ups chest had to touch floor
all squats butt had to touch step -so I knew my hips were below my knees- and for consistency sake...yes I know I'm anal retentive.

45/145
5km run 24:31 for WU
Back Extensions and various sit ups for WU
1st time with "Mary"
6 rounds and HSPU and squats.
5 HSPU were assisted (insteps over bar)
10 One Legged Squats alternating(5 per leg).
15 Ring pullups - were broken (except for the first set)8-7, 8-4-3, the balance were 5's

OPT #56 that's freaking amazing to do 15+ rounds of Mary.
Regards,

M 50 69 180 CFT 715

First ever Mary: 8 rounds. HSPU with heels over Smith bar, squats assisted by holding sides of rack, but pullups unbroken!

30/M/200

"Cindy"

As rx'd

20 rounds + 3 pullups

(3 more rounds than last time)

Very close to 10+ rounds (goal) but I just didn't push hard enough. "Pacing" oneself is overrated...

Catherine: indeterminate number (10?) rounds, Cindy
Tim: 9 rounds + 5 HSPU + 10 pistols, Mary, as rx'ed

Next time, 10 rounds -- no more screwing around!

ps. I always figured it was easier to keep track of rounds with Mary but now I'm going to run out of fingers. If I was OPT or AFT, I'd have to do it barefoot ;-)

Mary
9Rds
HSPU 3/4 ROM off wall
One arm assit on Pistols
Kipping pull ups

#132 Colgate Hockey -- 16 rounds of Mary at 215lbs. -- that's outrageous. Would not want to be on the other side of a faceoff from that package.

32/m/185

cindy
21 + 12 squats (man i thought i could pound 3 more squats off) - kicked my butt, but damn i loved it

mary.....you are mine next time...HA!

Sub'd:

3 rounds of:

135# power cleans x 10
2 minutes on Airdyne bike

plus 3 rounds of:

135# push press x 10
8 pullups
10 situps

Mary

Assisted HSPU full range with one toe hooked over second shelf in garage, other leg extended, rest as rx'd.

10 rds + 5 HSPU + 7 pistols. 2 pistols improvement over last time, but did 20:00 handstand holds instead.

Shoulders slowly improving with some rotator cuff rehab, return to full gymnastic kips on pu's, and active shoulders for all shoulder work. Started at 13 rd pace but couldn't even hit 11 in the end. Maybe next time.

OPT, strong work as usual, and inspiring.

35/m/205-----cindy-----13
33/f/140-----cindy-----12
16/m/217-----cindy-----11

F/25yo/5'7"/123
CFWU x 3 and 2 mile run
"Cindy"
8 rds as rxd

Cindy (1st time)
50 yo male
6'2", 215#

9 rounds
I use a doorway gym for pull-ups, not able to kip. The pull-ups are the toughest part; did several sets of pull-ups yesterday was still able to do all sets unbroken, but they were the toughest part of the workout.

20 minutes bike
15 rds +5 pu's 10pushups, 3 squats up a wee bit since last time

M/24/6'2"/175

CFWU x 3

"Cindy" as rxd - 24 rds.

For the last five rounds I could taste the Guinness seeping out of my Irish pores. Happy Patty's crossfitters.

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups (ring, dead-hang, feet touching the ground)
10 Push-ups
15 Squats

Total rounds = 18 + 5 + 10 + 8 (PR by 2+ rounds albeit using the dead-hang-feet-touching-ground-ring-pull-ups)

Mary
3 pull-ups shy of 19 rounds
Peeked at the clock and was ahead of pace (1 round per minutes) at 12 rounds. I need to push the last 4-5 minutes if I am going to make 20 rounds.

M/26/181
CFWUx3
WOD as Rx'd: Mary
11 rounds in 19.53

43 m, 175#
Cindy x 13

There are some serious studs out there! Keep up the great work. Getting smoked motivates me!

hah, thanks tim!

Age: 31
BW: 178

WOD: NC Seminar...so, let's see...

W/U: Parkour class
[QM across mat, 5 burpees (w/tuck jump)] x 5
Run around the room a few dozen times
"Box jumps" to a 4 inch board, a few dozen times
Run and tic tac from the mat wall

W/U2: [Medicine Ball Squat Clean, Push Jerk] x I dunno, 50 or so

W/U3: Row 500m, max effort: 1m:36s, 385 Watts

WOD: Half Cindy - 10 minutes of 5 Chins, 10 pushups, 15 squats - 10 rounds for me

Awesome seminar. I highly recommend attending one!

19 y/o male, 165lb, Cindy. Lost track of set about three times. Believe I was at 16 + 5 pullups + 10 pushups + 6 squats (4 pushups and 6 squats more than last time). Killer intensity.

Age 51/BW 240#
"CINDY", subbed jumping pullups
12 rounds + 5 pullups/10 pushups (finished off round 13 - 20:55)

Cindy

13 rounds*

*Still resorting to broken sets for pushes and pulls and some jumping pull-ups with negatives toward the end, but much fewer than last time. 070318: 11 rounds.

25 rounds

10 rounds... wow.

22/m/165

Cindy 12 rounds

10 rounds... wow.
cindy as rx'd

22/m/165

I did the first two thinking I'd bang out as many rounds as possible... big mistake.
Push-ups on parallettes with feet elevated, nose to med ball to ensure quality
Squats touch-n-go to a med ball
first 4 sets of pull-ups were strict

Cindy

7 rounds.

10 rounds... wow.
cindy as rx'd

22/m/165

I did the first two thinking I'd bang out as many rounds as possible. yeah, right
Push-ups on parallettes with feet elevated, nose to med ball to ensure quality
Squats touch-n-go to a med ball
first 4 sets of pull-ups were strict

Cindy

23 Rds

Did the Cindy as Rx'd

20 rds +5 pull ups (I go palms out, but I always thought they were called chin-ups?) and 7 push-ups.

26/m/220

My first pro MMA fight is this weekend (24th), I think 20+ rds is good enough for HW.

Cindy
Broke in the new pull-up bar in the garage gym with a PR of 20 rounds + 5 pull-ups.

Thanks Coach,
Gordo

33/m/215

Cindy 23 rounds as rx'd. Last time I did 20+ pulls and pushes.

Cindy: 18 rds+5+7

Wt: 213#

Cindy:
11 rounds + 5 chin ups

"Cindy"
26 rounds

"Cindy"
20 rounds

33 yom/218
Cindy x 14

I just love this workout!!! I made my friends and my Tae Kwon Do Master (5th degree black belt) all do this one.

Cory- 27 rounds (25 last time)
Master Lee- 18 rounds
Kerry- 24 rounds (incline pull ups)
Terry- 18 rounds (incline pull ups)

My goal is to hit 30 by the end of the year.

Cindy 14 after a 11 day drinking binge

Cindy
17 rds

Wasn't feeling too motivated to do my workout and not looking forward to my client showing up.She came in,got stuck into her workout,giving it all.So amped from her energy I had an awesome workout as well.Moral is:don't always have to look inwards for motivation.

Cindy
9 rounds, 15 squats, 3 pushups
some jumping pulls at end, pushups broken at end.

21 year old male 156 lbs
cindy 20 rounds

Cindy
11 rounds plus 5 jump up pull ups

36/m/177/5'4"

as Rx'd

Cindy:25 rds
beats my old pr by 4:)

Cindy - 15 rounds

41 yom / 151 lbs

18 rounds + 5 pull ups PR

Last attempt 15.

2nd try at this one

10 Rounds as RX'd

Quite displeased with myself. I blame it on doing it so late at night. Also, pullups are the bane of my existence.

Cindy

16 rounds as RX'd

Cindy 20 rounds as rx'd

7 rounds plus HSPUs and OLSs

Luke and Pritha:

Luke
22 rds

Pritha
10 rds

Cindy 12 rounds with mini-band assisted pullups.

Cindy
as Rx'D 20 times!
This is my fifth straight CrossFit Wokrout and I am hooked! In fact I am getting an entire Gym doing crossfit exercises in AZ!

33m/185#/6'/CF55

12rep CFWUx3

Cindy
as Rx'd 16 rounds

Jax did 11 rounds, sub knee pushups. Go girl!

Cindy, 14 rounds in 16 min. Then visitors came for my wife's birthday, so I stopped.
I feel my technique is getting a lot better, but my endurance is getting worse.
I will put something on the messageboard later.
Have fun, Johan

Cindy: 7 Rounds

M/25/5'11"/205

Cindy: 13 Rounds

Carol 41yo/149 lbs
Rebecca 27yo/125lbs

Denise 36 yo/

Cindy Denise and Rebecca sub knee pushups

All did hanging beginner pullups

20 rounds/ 20 minutes

Carol 41yo/149 lbs
Rebecca 27yo/125lbs

Denise 36 yo/

Cindy Denise and Rebecca sub knee pushups

All did hanging beginner pullups

20 rounds/ 20 minutes

As Rx'd

16 2/3 rounds

2 2/3 improvement

38yo 70KG M
Cindy as rx'd
Blown-out at 14 in 14:30
PR 17 - previous 11

Cindy as Rx'd
23 rounds

"Mary"
12 Rounds

Cindy
11 rounds + 5 pull-ups
1st time all kipping pull-ups and regular push-ups

Mary 12 rounds. I hear ya McIrish #151

Cindy
16 rds
1st 2 sets pullups
next 14 gravitron assited
pushups (stract no breaks)
Squats (deep)
Getting stronger
Love Crossfit

Mike: 2nd time with Mary. HSPU .75 ROM against wall. assisted pistols using stretch band in squat rack. Pull-ups broken. 7rds, 1 better then last time.
Erin: Cindy, 15 rds + 3 pulls. 1 better then last time.

Danced 13 rounds with Mary.....did a number on my hands...

Cindy

I made 14 rounds and did kipping pull-ups throughout. Smoker, but manageable.

Finally stepped up to the plate and did Mary.

12 rounds + 5 HSPU's.

HSPU's could be deeper...but I'm pleased...15 pullups the killer...broken into 2 and 3 sets after first 4 rounds.

I didn't alternate the one legged squats...did 5 then 5. Need work on these.

As rx'ed

18 rounds

43 yo male; 200 lbs.
Cindy 22 rounds + 5 pullups + 10 pushups

New PR

29 yo female, 125 lbs.
12 rounds.

Cindy - 22 rounds

Previous: Cindy - 19 rounds
Previous: Mary - 8 rounds
Previous: Cindy - 18 rounds.
Previous: Cindy - 21 rounds + 5 PU

Age: 41
BW: 165
CFWUx3 (minus pullups)

4th time Mary: 9-2/3 rounds

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

same as January 19, 2007

4th day on Paleo Diet

Cindy: 20 straight
5'8": 135: 30 yo female

Cindy

30 rounds and 5 pullups(pr)
Done with CIndy...now it's time for Mary.

30 YO/M 190#

Cindy:
13 Rounds: Only been doing Crossfit for a week now, good workout.

31 185#

8 rounds last 3 jumping PUs

a little better than last time, long way to go

2nd time around
age 43 BW 210
20 full rounds "Cindy"

Cindy, 19 rounds

Had no idea what to shoot for, this being my first time--happy with the total but will break 20 next go round.

22 rounds + 5 pullups + 6 pushups

Mary.

8 rds as RX'd. First time doing the HSPU's unassisted! :D

Mary 12 rds

WU
4rds 1/4 mi run with 2 min rest
WOD
16 2/3 rds

Cindy - 14 with jumping pu's

Cindy
13 rounds, PR.

Strict deadhang pullups, extended ROM pushups, squats to a 12" target.

40/162
Cindy
20 rounds
Pushups were the bottleneck

Correction, It was 13 rounds in 14 min. I did the last 6 min on monday.
Have fun, Johan

15 rounds (1 rd improvement)

This is my first week with Crossfit. I love it. But as a noob, I read this really quick and went and did the WOD. Now, I read it and see that I read it wrong. I did 15 of each (cindy), not the posted 5, 10, 15. I knew it was really hard but that was bad.

I made it 6 1/2 rounds in 20 minutes. Now I wonder what it would have been if I did it right.

26M
145

cfwu x 3 -pullups

Mary
9 rounds + push-ups and squats

Still using the smith machine to balance myself on the handstand pushups. although I used one leg, not sure if that is any better

THe CF PR crew:

3min jump rope
CFWUx3-Pull ups and dips

Cindy As Rx'd

Rafael 23 rnds (improvementn of 6 rnds from last time!!)
Carlos 20 rnds
Erika 13 rnds (with assited PU)

M49/194#

Cindi as rx'd - 16 rounds - Ties PR

Notes: Performed 070319. Switched Pullup grips every round which helped stay fresh. Pushups need work as rounds 8+on were broken. First 5 rounds all under 1 minute; later rounds avg about 1:20.

Paul sub 3 rounds of:

3 x 25# pull 100# sled (hand over hand)
Return sled by dragging backwards
20 x 20# Slamball
20 x 125# Deadlift
20 x 20# Wallball @ 9'

13 Minutes

Jen: Sub Broomstick Mile 18:35

Paul sub 3 rounds of:

3 x 25# pull 100# sled (hand over hand)
Return sled by dragging backwards
20 x 20# Slamball
20 x 125# Deadlift
20 x 20# Wallball @ 9'

13 Minutes

Jen: Sub Broomstick Mile 18:35

Cindy

20 rds

Not bad considering how sore I was from Broom-A-loom

Comment #230
Hey, Caleb, that's a wonderful way to start. =) Good Job! You'll be better at those pull ups for sure next time!

5 weeks in.
Home Garage Gym.

Cindy
14 reps

WOOT WOOT!!!

50 yo 185 lbs 5'9"

Cindy as RX'd 15 rds

Cindy
13 rounds + 5 pull-ups and 3 push-ups
all pu were jumping

-slightly jealous of those of you in the 20's, good job!!

Mark = Cindy; 23 sets
Theresa = Cindy; 17 sets + 5 pullups & 5 squats
(all push ups not modified, Yeah!)

"Cindy"
13 rds
5 pulls and 10 push ups

Jumping pull ups after the first round

M 167lbs 5'11" 38
CFWUx3
Cindy, as Rx'd
13 rnds

26yo/M/68kg

"Cindy"

21 full rounds, plus the pull ups

21yo/M/180lbs/6'0"

15 rounds plus 5 pull ups

Thats three rounds better than last time. I had to start kipping pull ups at about round 8.

21 rounds of Cindy beat me down;
pull-ups got ugly after rnd 15

19 rounds of Cindy - first time effort. Super fun.

15 rounds

35/m/205

Cindy

5 rounds as rx'd
6 rounds with 3 pull-ups, the rest as rx'd

Mary

10 rounds as Rx'd

age 17 bw 165
11 rounds of mary
killed my pullups, squats were pistols(but a little shaky, and knocked out most of my hspu's. my arms are absolutely shot

23 rounds Cindy as Rx'd.

Seemed like it should have felt a little easier!

Work Strength, Hammer Weakness!

CrossFit Edmonton

24/184 lbs

"Cindy" as rx'd: 22 Rounds + pull ups and push ups

10 rounds Cindy.
Focus on form and "honest" reps cut my round count by about half.

Cindy:

16 rds - completed
5 pullups
10 pushups
5 squats

TSCHANZY 45YOM 174lbs 5'9"

20 ROUNDS NEW PR

CFWUx3 (minus pull/dip) BW 127

Cindy 18 rounds; not the best, not the worst. Had to stop to slash bread and put in the oven in the middle, but that only cost me maybe one round.

Trying to work on ROM and intensity on this one...got the ROM pretty good, but could have gone harder if my ripped calluses hadn't hurt so much. Looking forward to sprinting tomorrow...

6 sets of:
Pullups x 5
Pushups x 10
Squats x 15

4 Sets of:
Pullups x 3
Pushups x 10
Squats x 15

10 Sets Total

24 y/o male, 160

Cindy, 17 rounds

No kipping on the pull ups, only dead-hangs

Cindy
24 rounds plus pull ups and push ups.

one and a bit rounds better than last time.

3x CFWU, subbed bent rows for the pullups

Cindy, 13 rounds even. Varied grips for the pullups and pushups for each round, squats done with a 25 lb bar. All reps done full ROM. First time on this one and loving it!

Next time shooting for 17

47/165
18 - not my best effort.

Did a 4 hour hike yesterday, so I did this WOD a day late.

26/m/165
Cindy

23 rounds +
5 pullups, 10 pushups

PR

m/39/197
25 rds + 5 pullups (pr)

29/M/180#

Cindy

27 rounds, same as last time

43 yom/5'8"/195lb
First true WOD for me.

6 rounds cindy (1 day late)
dead hangs on first 2 rounds
jumping PUs on next round
last 3 PUs with homemade pulley assist

Focusing on good form for now.

30/m/175
I just started working out again. So I'm new to Crossfit. This was my 2nd WOD. Did Cindy, scaled as follows:

1 pullup
4 pushups
7 squats
15 rounds in 15 minutes

I had trouble with the pullups and pushups. On the pullups I went from strict form, to jumping, to the Gravitron. On the pushups, from about round 10 on I had to rest between reps 3 and 4.

Thanks to BigDawg at Brand X for scaling the WOD.

Cindy
17 + 5 pull& 8 push
Better, but no where near my best...

adam: mary as rx'd: hspu feet grazing wall:
10 full sets (up from 8 last time)

harry: cindy as rx'd
8 full sets plus 4 pullups

44 /198

9 rounds

as rx'd 11 rounds + 1 pullup
all pullups kipping, unassisted

last time, 4 squats short of 12 rounds, but pullups were assisted (jumping) - my goal was to do this as rx'd with no assist on pullups. now, time to add more rounds

Cindy

18 rounds (3 round improvement from last time)

Broken pull-ups by the end.

33 / 230#

18 rounds / jumping pull-ups

Previous 3 attempts:

2/25/07 15 rounds + 5 pull-ups / jumping pu
1/18/07 15 rounds w/70# pu assistance.
12/15/06 14 rounds w/70# pu assistance.

Did Cindy a day late 22 rounds.

Damon: 29 y/o, bw 163, 20 rounds, all unassisted, unbroken. Had 20 seconds to spare but pulled so hard for 20 I was done.

Aldo: 34 y/o, bw 194, 20 rounds, same as above.

31 + 5 pull ups

14 Rounds as RX'd

Cindy

20rnds +5 one round less than last time

where's my brain -- #271 -- Cindy

cindy, 9 rounds

Cindy - 17 Rounds complete.
Push ups are still the limiting factor with reps of 7/3 after about round 10 or 12.

Jeff- Cindy 24 rounds

Cindy - My First WOD.

9 rounds.

Anthony (BW=180)
Notes: cindy as rx'd
Rounds: 20 rounds + 5 chinups + 10 pushups + 6 squats

Jodi (BW=103)
Notes: cindy as rx'd
Rounds: 15 rounds even

26m/200#

cfwu x 3, no pullups/dips

cindy 12 rounds + 3 pullups

I did Cindy on Monday - 13 rounds, three off my PR. But my hiatus is over... I am slowly re-integrating into CF. So glad to be back!

24 rounds. need to start using better form on pushups. doing those awfully fast. not going all the way back up. kind of like a kipping pull up if you will.

16 Rounds

m 34 bw 161

Cindy as Rx at Crossfit NYC Black Box.

19.5 rounds. (5 pullups and 5 pushups in 1/2 round)

Personal Best.

Cindy-
Foz: 26 rounds (previous was 25 + 5 pullups, 10 pushups)

Annie: 15 rounds (first "Cindy", did jumping pullups)

Female:bwt 174
Cindy- 7 rounds, 90 off on assisited pull ups
sub pushups for shoulder press 55 pounds

Cindy
17 2/3 rounds. Recovering from some kind of bug/virus.

Cindy

26 yr. old female
5'1''
126 bwt

14 rounds
(band assisted pull ups)

Cindy as Rxed 15 rounds in 20:15

Cheers, kempie

9 rounds
+ 5 pull-ups
+ 2 push-ups

I used the blue band for assist with pull-ups
First time doing plank style push-ups vs. knees.

18 complete sets + 5 pull ups

Cindy- 12 + 5 pullups

2007/02/25: cfwu x2 - pullups - squats

8.67 rounds (-80 on pullups)

2007/03/19: cfwu x2 - pullups - squats

9.17 rounds (still -80 on pullups)

21yom 165lb

Cindy
10 rnds + 5 pullups
(3 rounds with regular pullups, 2 1/2 rounds with jumping pullups, 4 1/2 rounds negative pullups; pushups broken after 5 rounds or so; squats as rx'd)

Less than a month ago I only had 8 rounds, so this is a pretty good improvement for me. Especially since Sunday I drove 8 hours and spent the other 9 hours of waking time either in auditions or nervously waiting for them, and then Monday I just slept and ate crap (I'm did this workout on Tuesday, March 20). Also I felt much stronger on the pushups and my pullups are also lasting longer without needing to use assistance.

However, after the first 3 rounds or so I was definitely not going for "As much as possible" but instead "beat my last score," which I thought was 9. So I wasn't really pushing myself. I think I'm afraid of puking or passing out -- I definitely felt like I blacked out for a second at the top of some of my pushups. But it will help when I start working with a partner next month (back at school).

15 Rounds

Cindy, 21 rnds in 19:43 as rx'd.

11 rounds in 19:52 -- probably a PR but don't have my records handy.

bw 182

did some rock climbing for about an hour and half, then cindy.

didn't go nuts today. 17 rounds as rx'd.

Cindy 14 rounds

CFWU light
16 Cindy--HCA--PB

Kalani Ng
26 y/o
198 lbs
5'9"
Male

"Mary"

9 rounds plus 5 hspu and 10 ols

Notes: rds 1-6 all kipping pullups, rds 7,8 last 5 pullups were jumping and 9th set all jumping.
Got a lot of wierd looks at the gym and Had an altercation with an elderly man because I was doing pull ups behind him while he was doing cable fly's.

1 cor 9:27

15 rounds. I think my body is already on vacation. Worst Cindy in awhile. Pushups killed me.

37 yo Male - 218 lbs.

Cindy x 22 + 5 pullups. Need to double check, but that is either close to, or ties my PR.

15 Rounds

As Rxd other than need to sub jumping pullups for some after round 5

37/M/190--Syracuse NY
Mary
as Rx'd: 13 rounds (flat)

Charity- "Mary" as RX'd
9 rounds + HSPU's, Pistols, & 8 pull ups

Brand new to Crossfit as of last week, which has been a unbelievably tough but positive change to my very stale weight lifting routine. Anyhow, 17 full rounds w/5 pullups at 20 minutes even for "Cindy" today. Looking forward to improving on that number. Great site.

35 y/o 172lb.

35/m/190

13 rounds of Cindy; performed pullups with 50 pounds of assistance. Did three more sets than last time that way.

21 rds + 5 pullups for Cindy

Did a 15M run yesterday, then did some pullups and pushups today (like 100 of each). Gonna try to do cindy now. wish me luck! be right back with the results.

cindy 14 rounds

Ok I'm back.

21yoM, 174#

Cindy! 23 rds + 5 Pullups, 10 Pushups and 1 squat as time expired. wow. sweating now lemme tell ya! PR by 5 rounds!

30yom, 185#

Cindy for 18 rds. Probably could've done more, but it was my first time doing them and wasn't sure about my pace. After maxing out on squats and dead-lift yesterday, the air squats were the only thing that really got to me...

Age - 32
Ht - 68"
Wt - 210# (14.7%)

CFWU(15) x3 - 17:00 (sub PU and Dips w/ 133-17 jump rope-du)
Rest - 6:20

WOD - max rounds in 20 min: 5 jumping pull-up, 10 push-ups, 15 squats

Total - 15

Rested exactly 30 seconds between rounds, worked out good so dropping it to 25 secs next time.

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

Feb 25, 2007

Wt - 215# (16.7%)

WOD - max rounds of 5 jumping Pull-ups, 10 push-ups, 15 squats in 20 minutes.

Total - 14 rounds, last 3 were knee push-ups.

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

From Jan. 18, 2007

Wt - 230 (22%)

WOD - modified BrandX Pack: 20 min, do rounds of 4 jumping pull-ups, 8 push-ups, 12 squats.

Total - 19 rounds

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

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 Sept. 27, 2006

BW: 240 (25%)

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

17 rounds

45yo male
bw 185
as Rx'd 23rds

Crossfit works!

Mary = 8 rounds

first date with Mary. She is meaner than Cindy

26 YOM
190lbs
5'10"

Cindy:
12 rounds in 10 minutes with pull-ups on rings

Need to work on going to full extension with the pull-ups.

29 yom @ 150lbs.

Cindy: 31 rounds (PR)

21 + 5 pulls

Cindy 18+5. Pathetic...

Cindy x 15

Mary
6 rounds + 5 HSPUs

-one-legged squats self-assisted.

cindy 17 rounds, kipping pullups

even though a little late, did 19 rounds. better than I thought I could. i am 6'1", 225 lbs. Been doing the WOD for a while now, first time posting. I guess this is a good way to keep track of my progress.

22 as rxd.
(last two Cindy's were 16 & 20)

28yr, 165#, male, 5'9"

ON 070320

33yoM6'185#

CFWU -(pull-ups and dips)

Cindy*11

first few rounds ~50sec ea., last few rounds ~2:40 ea.

kipped pull-ups: not a problem
push-ups: became a challenge, broken up last 4/5 sets
squats: used a broomstick. not a problem

NOTE: next time pace a bit on the pushups, I wasted a lot of time waiting for the arms to recover.

Cindy- 17 rounds

16 rounds - Cindy

24 y/o
134lbs
5'3"
Male

Cindy:
19 rounds, first time doing it.

I could do more, but I was sick for almost two weeks and decide to do it anyway even if I wasn't recover fully.

Cindy is my favorite girl. Something about it is amiss, and I'm fascinated.

My first Cindy, done by myself, in my basement was 20 rounds. It sucked, but I was on it. I felt awesome.

My second Cindy, done again by myself in my same darn basement was 16 rounds. It also sucked, and I didn't feel awesome. And, I was ragingly disappointed in the monster drop in rounds. Oh, and I was heaving in my front yard, which was also humiliating.

Forget the puke. Why the drop in reps?

Then, at the Cert this weekend, we did a 10 minute Cindy. I was in the groove, but not going all out, since the last thing I wanted was to throw up again and have a video of it posted on the website. A few miscalculations by the shouting and overtaxed rep recorders, and it looked like I did 9 and change. Quel horreur! I knew the count had to have been off. Either that, or I was turning into my grandmother.

So, yesterday Coach Young put me through another 10 minute Cindy, since it was bugging me to no end: was I getting weaker? slower? WTF? Yesterday's Cindy was 10 and change for the reps and I felt lovely. It confirmed my suspicion that the cert count was off.

So, the question is: where did the 20 rounds in 20 minutes come from on my very first Cindy?

My guess: my original form was atrocious, and now I'm slower but using better form. Either that, or I need to install a new battery pack in my @$$ and drink more Kool-Aid.

So, I am committed to attacking 10 minute Cindy till I get 11. It's one higher... Then I'll attack 20 minute Cindy till I get to 20 again. Then I'll press onto some other delicious torture and leave her behind.

Karen + Cindy 4ever!!

Late post. Just catching up with the admin part of this program.

Cindy as Rx'd:
19 sets plus 5 pull-ups and 10-push-ups. Ran out of time.

Did 20 last time out, but my form was better this time round. Looking forward to nasty girls.

More better faster.

24/bw 205

last time 16 rnds + 5/10/7
this time 18 rnds + 5/10

23m/200lb/6'1"

Cindy
17 rnds

15 rnds
alternating grip on pull ups

12 - pullups/pushups are assisted (wiped out from a 10 mile hike/trail run yesterday)

Anthony (BW=180)
Notes: cindy as rx'd
Rounds: 20 rounds + 5 chinups + 10 pushups + 6 squats

Jodi (BW=103)
Notes: cindy as rx'd
Rounds: 15 rounds even

Both a couple rounds below PR, but not bad.

24 rounds (plus the pull ups and push ups)

1 round plus pull ups and push ups more than last time.

M/37/174

Done on March 20th:

PR of 23 rounds, +5 pullups, +9 pushups (finished the round up anyway for 24 total)

Beats previous PR of 21 rds + about 4 pullups. Felt strong today, but dead afterward.

M/74/214/42yoa

18, PR by 3

34 yo Male, 205#

Cindy - 12 Rounds + 5 pullups

last full effort
070118

Cindy
10 rnds + 3 pull-ups

this time
070318

Cindy
12 rnds + 5 Pull-ups + 4 Push-ups

PPD Results:

Matt = Cindy: 11 rounds, mixed ring dips and pushups for regular pushups.

PPD Results:

Matt = Cindy: 11 rounds, mixed ring dips and pushups for regular pushups.

M/204/5'10.5"

WU 500m C2 row