Mary and Cindy...the evil twins!

To all of you....from all of us.

Thank You

http://www.youtube.com/watch?v=ervaMPt4Ha0

That video is excellent. My thoughts and prayers to all those who are fighting and continue to fight in the name of our great country.

Wow, the video truly brought tears to my eyes. Thanks for being there for all of us. Wishing you safety, health and peace!

This workout appears to arrive with great frequency and I am wondering if there is a reason for this?

I Love You!
I Miss You!
I Am Proud of You!

I Want You To Come Home!!!

Do you guys do the full warm up on a day like this?

The U.S. Armed Forces: the finest group of individuals, serving as our true ambassadors to the world. Your honor and sacrifice will never be forgotten by me.

Each of us must remember them in our own way, but never forget that we are Americans not by what color or skin is or where our families come from, but what we believe in and what we do in life.
Hooah and hoo-rah!

I will remember them in my small way tomorrow by doing Cindy with a ruck.

OCTJOEY
Beautiful, thank you!
That touched me more than anything has in a long time. Yes, I am crying!
Thanks to all, we love you, miss you, and admire your bravery and sacrifice.
And to think I was going to complain about Cindy!
Shame on me!

Joey,
when you get a chance hit me up on my personal email... J-rad has a few guys in the area this summer so we may be interested in taking you up on your offer about the crossdressing competition you invited us to.. peace =P

So does anyone know the best form for a one-legged squat? Does the "resting" leg go out straight or stay bent beneath? They feel completely different...
Thanks!

Whats a good sub ratio for jumping pullups to regular pullups? I was thinking a ratio of 3 Jumping pullups for every pullup (making 15 jumping pullups on Cindy).

Do people do other things besides the WOD? I know this is asked/addressed in the FAQ's, but it doesn't really give a definitive or personal answer, so I figured I'd put the question to the masses. I know these workouts are tough in-and-of themselves, but I was curious if other exercises are helpful/necessary.

#11
I personally let the resting leg go straight out. I find i can go lower with this technique, it feels more comfortable, and it also allows me to practice my balancing technique.
Remember: 1-leg squats are more about technique and balance then about strength.

18 rounds straight (19 min 59.81sec!)

PR by about 3/4 of a round. Slowly but surely getting towards 20 rounds, which has been my goal for sometime.

Oh that was Cindy by the way.

Could someone explain Angela Hart's video? I am not understanding what she's saying about the braking and restarting...

#17
Every time you make contact with the flywheel, (AKA Spinning device inside the c2 rower) you temporarily halt movement as you make contact in an effort to continue moving it faster...

If you pull with more efficient force (Correct technique), you will move the flywheel faster with less pulls or less gyrations/repetitions to get the total ending force higher with less overall pulls?

Hope that make sense?

More efficiency with fewer repetitions is the goal.

G'day,
First timer,
17 rounds with Cindy - I'm buggered!

Thank you for this brilliant fitness tool, you guys are so generous!
I gonna save up my pennies and come do your training.
I guess I should be fairly advanced/fit before coming?
It's quite a distance for me, (Western Australia) I want to get the most out of it.

Ouch. I couldn't use my normal swingset for the pullups, so I hung a rod from the three-meter ropes on my ring tree. My kips had me swinging like Tarzan ... and whimpering like Jane.

14 rounds. And my underarms feel like a truck ran over them. Still that's up from 12 last time, and last time was on the swingset. Progress!

30 yom / 205lbs

As rx'd PB 33rds legs are smashed

Last time 29rds

Got around to doing Helen today, and also did 5x5 overhead press + 5x5 push press beforehand, since I was also catching up on the jerks but didn't really feel like doing jerks as I'm not confident on the form just yet.

Did it in 17:12. I'm wondering if I should slow a bit on the 400m runs. I did each in a little under 70 seconds, which seemed much faster than what the demo girls were running, but I was gassed after each and couldn't go straight into the dumbbell swings like they did. I also got a little distracted by a girl walking around naked in her living room who was visible from the track, a small perk for using a university track, I suppose. She probably didn't expect anyone would be out there after dark.

Joey-Thanks as always for providing the inspirational video link. To you, and all those in harms way under the American and coalition flags, my family and I are greatful, we know you're sacrificing tremendously, and you're regularly remembered in our prayers.

CFWx2 (fewer pullups and dips)
Cindy as rx'd. 26rds and 5 pullups. I think it's a PR.
Pre- OHS, Post-Sweat angels.

Cindy
15 Sets +5 Pull ups
1st 2 sets regular pullups
next 8 jumping pullups
last 5 gravitron assited
pushups
Squats
Form for pushups and Squats was proper all the way through.

finally back from vacation!!! i'm ready to get started again!

28 yo 190lb

did 20 mins of:

5 chins
10 dips
15 squats

I'll call it Mindy.

managed 17 rounds. Dips were limiting factor.

32M/185ibs
CFWUx2
Cindy as Rx'd
16.33 rounds
pushups were what hurt me today

23/m/170#

Warm up: 1000m row, 4:10

"Cindy"
22 + 4 PU

PR by 1 full round.

Coach,
I can't find a video on doing "Pistols" or "Mary". I would like to know what 10 1 legged squats looks like because I'm pretty sure I can't get passed parallel on 1. Thanks for the help

I wanted to work with Mary this morning, perhaps after I have mastered the hand stand.

Cindy for 6 rnds and the last two rounds were ugly.

33/M/262#

No too bad for the fourth day on the program.

Cindy, 1st time
13 rds
pull ups very limiting after 3rds had to break them up.
pushups no problem
Squats no problem

Just starting from Camp victory Baghdad

280#'s/43 yom

I am a little sore in the joints so I rowed a 5K for time.

18:52 (9 seconds faster than last time)

I was away from my computer this weekend, so I had a bit of catching up to do!

Bingo-
Welcome back, I hope your vacation was a relaxing one.

Kevin Rogers-
Congrats on your win at the Highland Games.

CCTJoey-
Thank you for posting the video.

To all the service members out there-
Thank you, we do miss you, and we do remember.

Kate

On Saturday, I guessed on a WOD and did Cindy, funny that I should open the site today and see what the WOD was.

12 rounds

Not great, but I always lose steam halfway through.

I will do Helen today and post those results there later, and work on the Push Jerks.

Kate

John
7 1/3 rounds of Mary. That is with 10 Pistols each leg.

Kate 19 round Cindy.

New PR up from 18.
19 full rounds + 5 pullup,10 push and 8 squats.
20 rounds at 20:09.
Next time i will crack the 20

M/164/27/liverpool UK

Cindy

25 rounds

+ 5 chinups, 10 pressups

PR!

43 yom
cindy
13 rounds

Cindy - 12 rounds

Subbed jumping pullups
Did the pushups on my knees

Pushups are definitely my limiting factor and that is why I did them on my knees, to allow me to complete more rounds. Is that the suggested strategy or should I have just went for fewer rounds but as RX'd?

CFWUx2 (no pull-ups or dips)

Cindy - 14 rounds + 5 pull-ups + 10 push-ups

+3 Cindy in 20 min

8 chin
13 push
18 sq

20 rounds...
toast

darn proud of all who serve...
be swift, be silent, be safe...
you are missed...

Semper Fi,
Jerry

15 Rounds...completed Friday

32/m/72in/160

First timer for Cindy

19 rounds in 19:55
I should have tried for 5 pullups with the remaining time but didnt think they count partial rounds.

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
CFWUx3
CINDY: 5PUs, 10PshUs (+25# plate), 15Sqts (+25# plate)- 15 Rounds

cindy - 13 rounds

CFWUx2
Mary - Smith assisted HSPU and held onto bar during pistols. 6 rounds.
FIrst time doing pistols. They were pretty slow. Looks like I have something new to work on. I'll just add it to the list.

19 rounds

Finally! My back is sufficiently better to do a full WOD with intensity without feeling like there is a knife in it at the end.

Cindy
21 rds, 5 pulls, 10 pushes, 6 squats

lost two rounds from last time but after 6 weeks of "light duty" I'm just happy to be here.

CCTJoey - great video.

JPW

19 rounds

Did Chelsea yesterday, kept pace for 21 rounds (new PR, up from 14), completed 26 rounds + 5 PU. Resting today.

#18

ahhh thanks for the explanation!

BW 169

Decided to mix it up.

Pre- Snatch Grip High Pulls to Chest- up to 205x3

Mary- 10 mins
7 rounds

Cindy- 10 mins
13 rounds

Cindy

10 rds as Rxd sort of...

5 pull-ups (kipping in later rounds)
10 pushups
25 squats (somehow read 15 as 25...my quads are toast!)

31M,215

19 rounds on the nose

quads=jello

that last 10 seconds of furious suqatting was dedicated to Donald Theodore Kirabatsalis

"Donny was a good man-- and a good bowler..."

18 rounds

+ 14 lb weight vest

Cindy, 14 rds, subbed jumping pullups (need to learn to kip).

First time I did the full 20 minutes.

Took my time today with "Mary" to make sure I didn't break anything. I, also, would like to see a video of it... or at least a vid on proper pistol form.
6'2"
225lbs
As rx'd:
6 and a half rounds! What the...?
Pistols were ugly as sin.
Head felt like scrambled eggs for a good 10 minutes afterward.
Looking forward to the May cert...

First time doing Mary. Normally I choose Cindy.
This was more or less "do as many pullup sets as you can in twenty minutes," with a few handstand sets along the way.

Wasn't sure what alternating meant, so started off alternating legs in the same set, doing 5 each, then later switched to a set being 10 on one leg, then next set switching. That seemed to be a better workout. Regardless, one-legged squats are hard to get down, let alone A2A.

Oh, forgot the important thing:

8 rounds, Mary.

Mary - 10 rounds

HSPU against wall
Pistols off of a bench
Pullups alternating grip

cindy: 13 rounds

Cindy Rx'd 17 rounds even + 20lb vest. I can't seem to break 17.

body is tired from hockey and soccer for the last 2 days

1/2 Cindy for 10 rounds

followed with 5x5 Push jerk

18 male

Cindy 19rounds + 5pullups
PB from 16rounds
=D
Keep up the hard work everyone!

"cindy"
35yo/m/168
16 rds as px'd

I am very much looking forward to better my time with Cindy this time around. I have an open question however. I was trying to find out the proper ratio of the squat to dead lift, weight to squat, weight to deadlift, or press to weight. Basically I am looking for a semmetrical balance. I pressed 165, squatted 365, and dead lifted 345. On my last total. I see that most people's deadlift is srtonger than their squat. Am I horrible asemmetrical?

40M/5'8"/185

17 rounds of Cindy; down 4 rds from PB while body weight is up 10lbs - coincidence? Probably not.

29F/5'3"/114

12 Rounds of Cindy as Rx'd w/ Kipping PU's.

Somehow the first 7 rounds took 8 minutes and the last 5 rounds took 12 minutes... not sure what happened on that back half?! Yikes!

Hoping to bump this up for the "sprint Cindy" in Santa Cruz in July. :-)

Competed in Salt Lake City's "Tackle the Tower" on saturday with my only preparation being the Crossfit WODs. I came in 5th overall, finishing 6 seconds behind the winner. My fiancee, a fellow crossfitter, finished about 30 seconds after me and had the leading women's time. I count this as another testament to how well the Crossfit program works.

This was my first time ever doing it and ran it in shorts and t-shirt, but my hat is off to the fire and law enforcement crews that ran the race in full gear. Next year I will supplement the WODs with some stair/hill running so that I can win it, and I'm going to pack some extra weight so that I don't feel like such a wuss compared to the firefighters.

I love crossfit and am trying to spread the word as much as I can.

10 complete rounds of Cindy.

First time as Rx'd. Pull-ups were the speed bump. Lots of broken sets, but no jumping pull-ups this time. Progress for sure. Thanks, coach.

Completed 13 rounds of Cindy as RX. Last six rounds were with ugly pull-ups. Followed up with 20 minutes of stair mill with jacket, SCBA, and 2 1/2" high-rise pack. Interval between level 6, 7, and 8.

31/m/190
Word!

Will do #27's Mindy tonight.

Anyone experience shoulder soreness in the front of the shoulder after dips? Anyway, its too shot for a work out today. I don't want another shoulder injury. I'll make this one up tomorrow.

QUick question that has probably been asked tonnes of time but I'm new....are the squat air squats or weighted?

#21,
That is nothing short of amazing! You are an animal.

Bwt: 132

Cindy As Rx'd + 15lb. Vest

28 rounds + 5 pull ups+ 10 push ups

May try Mary next time

Cindy

red band assisted pu, pshu all from ground on toes

14 plus 5pu and 5pshu

Last time I did jumping pu and pshu off bench and managed just shy of 13. Looking like 20 rounds will be doable. Need to get my pshu unbroken.

16 rds of Cindy! Have been crossfitting for about 2 weeks now. It is a humbling experience every time. Did 11 rds in 10 min and then it took 10 min to do five :-)

Mary- have been alternating between cindy and mary every month.

11 rds; one better than last time. Pistols were much better than last time; full A2A.

So, for the first time in 2 years I posted 1st last night at 7:19 PM - only to find out this morning that my comment was deleted. Fate, I suppose. I'll not try that ever again...

I'm not sure how/who I offended?? Comment was:

"1st?? Great Day!! We'll be doing 'Mary' first thing tomorrow morning"

No double meanings / puns, etc. intended - frankly they're all too obvious and unfunny.

Nonetheless, we completed 'Mary" @ 0600h:

Jason 10rnds
Ward 11rnds

CFWU X 3 (plus 5 HSPU/rd)

Modified Cindy
5 x Ring PU
10 x Push Up
10 x Sit Up
15 x Squat

12 Rds

Cindy

23 rds

3 better than last time.. Legs felt good

Tim: just getting over a nasty head cold, not up to snuff yet...

7 1/2 rounds of Mary as rx'ed

Not so bad, considering. I really wanted to quit after 5 rounds (10 minutes), as I felt like microwaved ass, but figured I could get another 2-3 rounds in the final 10 minutes. "It's OK to be a pussy"

Tim: (still with head cold)

7.5 rounds of Mary as rx'ed

1/2 Cindy

9 rounds and 5 pullups

37 yoM/5'8"/150

Cindy: 21 rounds (PR)

First time past 20 (prev. pr was 17)

mary
7rds hspu
6rds pistols & pu

first date

17 rounds, seconds away from 18

after 4 rounds, jump pullups

only 3.5 hours sleep night before

Cindy
17 rds
168#

I did a modified "Cindy" and only completed 6 rounds IN 15MIN. Just starting!
Only hoping to improve with time. My modification was 5 negative Pull-ups and added situps of 20 to make up for lack of pull-ups. Also did Overhead Squats because I wasn't sure the proper weight to use with the "Squat" portion.
This mod-Cindy Kicked my !@#$ASS!!!

First time posting....still new to this stuff.

14 rounds. The later pull up sets were split between up into standard/jumping pull up sets.

Age: 24
BW: 105 (Im a small guy)

Still new to this stuff. First time posting results.

14 rounds with some of the later pull up sets split between standard and jumping.

Feeling very puny after reading others' posts.
4 rounds of Cindy in 17:10. Had to go get daughter. Would not have completed another series anyway. PUs limiting factor. Found I couldn't do 10 consecutive push ups after first round. Did jumping pullups.

6'1", 262#, 42yom

Joe

cindy 23 rds.

25yr Male 175lbs

"Cindy" for 15 rounds in 20min.
Subbed Jumping Pull-ups for last 7 rounds. gotta get better at that!

Second WOD
First time post

36yom 5'11" 215#

Cindy
10 rounds. Jumping PUs on last 8 rounds

Still trying to figure this all out.

Shoulders fried!!!!
46yom 165#'s
Cindy 29 rounds 19:56. All kipped. Best round :29 secs worst :48

50/200

Did WOD from 5/5/06.
5 rounds with DB's.
5 reps of deadlift
5 reps of cleans
5 reps of push press
5 reps of squats
40-45-50-55-60

21 yom/180lb

Mixin up the pullup grip, under, over, close, wide, under/over
20 rnds. Last squat happened to be a buzzer beater. PR by one rnd
Dave

3 rounds in 5:20, just no energy today and I thought I was eating good.
Previous attempt was 6 rounds 10:00
Pushups are my limiting factor now.

It was Cindy
Dave

Cindy. 18 rounds plus 3 pullups. Pushups on a 12" elevated surface.

Cindy
22 rounds...again!
Can't seem to get to 23.
Congrats to anyone in AZ who completed the Ironman!
Triathletes inspire me.

Just turned on the news...my prayers and condolences to all victims and families affected by the Virginia shooting. Let's all remember to let our loved ones know how much we love them each and every day.

20yo 190lbs

cindy- 15 squats, 10 pushups, 5 pullups= 20min

15rounds

Hey All...
Long time no posting so keepin up with it now...
Cindy as Rx'd ...concentrated on form...
15 complete rounds (PR up 2 rounds from last) woot woot!
Have to get the gang back together!
Not bad for my fat ass... you other machine peeps inspire me keep it up!

41 YO M 250#

Mary- 7 rnds + HSPU & Squats.

Joey,

Thank's for that video. I want you and all the other men and women serving our country that I'm proud of all of you, and I'm thankfull for your sacrifice. I know what it's like to leave your loved ones to do an often thankless job. Many people in our country have forgotten what this war is all about and have grown impatient, wanting instant hollywood movie results. However, I speak for myself and many others when I say that I will never forget!

Thanks again. My prayers are with you.

Cindy

Dec 15 : 9.5 rounds (no kip on pu )
Jan 18 : 11 rounds + 5 pu (kipping)
Mar 18 : 12 rounds + 5 + 10 (kipping)
Apr 16 : 13 rounds + 5 pu (kipping)

Can you see a trend ?

#2 Joey

I have been a part of numerous teams both in personal and in my professional lives and I have to say it has been a long time since something has impacted me the way that video did!

To say thanx would be like reaching an empty bottle of milk for that long awaited bowl of cereal.... just empty and dissapointing!

So I say Congrats to you and Lizzie for sending a life message to us all.....

Mark

40yom, 11 complete rds of Cindy. PR by 1 2/3 rds.

M/28/6'6"/287

Cindy: 12 rnds + 5 pullups (all pullups jumping)

CFWU
Cindy x16.
That was my first crossfit that broke me. Being doing it for about 2 and a half weeks. Press ups were the hard part - that surprised me.
Thanks coach for a great one

26 rounds

M/30/191

Cindy
21 rounds (pr=25)

Energy and endurance down, a good workout, still.
Pushups became the nemesis again.

10 rounds of Mary. Feeling the pump!!!!I can't put my arms down.

Great video both the bike and soldiers one!!!!

I have a question, I recently received a rowing machine (Air resistance) but the computer is kaput. Is it worth keeping even though I can't track my speed and other stats? I realize that I can indeed still exercise on it but performance is hard to monitor.

Cindy as rxd' 20 rounds + 5 pull-ups

Push-ups definately a struggle today!

10 x Cindy

Bad idea to do a full crossfit warm-up...

Cindy as rx'd 21 rounds in 19:40 I am still shaking 5 minutes later.

M/18/175

28 rds of Cindy
bwt-164

26 Cindy's last year @ 160 lbs, Mary's since then - best Mary is 15rds+5+10

21/m/220#/76"

13 rounds

subbed jumping pullups

21/m/220#/76"

13 rounds:Cindy

subbed jumping pullups

37 bw190
Cindy
last 29 rounds
TODAY PR 31 rounds

Standing Monday of Rest for me. Will visit Cindy tomorrow (right knee a little sore for pistols).

#2 Joey: Thanks!

30yrs/158lbs/5'7"

10 rds Mary

M/48/160lbs

Cindy

16 in 20 minutes after full Crossfit warm-up.

Butch

20 Cindy's. Darn pushups are my achille's heel. All pullups, squats unbroken, with no rest between rounds, just during pushups. Very frustrating, but using better form also...followed with 1 hour of ultimate frisbee.

28/240/5'10
21 rounds mary bout puked. first actual exercise after a fat, lazy weekend.

"Cindy"

14 rounds as rx'd.

joint rotations for warmup

16 rounds, strict but broken pullups until round 8, jumping after.

can't remember if i got 12 or 15 last time i did this... either way i beat it!

31 yom, 206lbs

11 rounds of Cindy.

My first one of the girls, ever.

did 10 rounds of 5 jumping pull up's, 10 kneeling push up's and 15 squats - didn't do it for time as i am not feeling well today.

33M / 186# / CF #75 / CFT 795

"Cindy" for 16 rounds + PU

I was short on time this morning so I wanted to see if I could beat my 16 round PR by saving the CFWU until after work. It worked...barely. 18 is definitely doable soon!

Did 3x1/2 Cindys (10 min.-same exercises)

Ran 1 mile
12 rounds
Ran .5 mile
9 rounds
Ran .5
10 rounds
Ran 1 mile

(a little beat up and hungover from rugby this weekend)

10 X cindy in 18:26

couldn't do any more pull-ups :(

(my leggs are gonna be sore 2morrow :p)

plz don't say I'm a pussy, I just started crossfit :p

Goodnight everyone

Age: 29
BTW: 195

"Cindy"
27 RNDS
PR

Ripple

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)
2007/04/16: cfwu x3 - pullups - squats
9.17 rounds (-100 on pullups -- different machine)

Did Painstorm XXIV

As rx'd

32:19

Felt on today. Very pleased. Thanks CF.
36/M/65kg

I love my younger brother who just got back from Iraq.I know free speech is a right but I sure would like to have a "punch the protester" day.the things some of these people say are way worse than that clown Imus said.
"cindy" 15 w/SCBA

My third week of Crossfit and my first Cindy!

A rather paltry 10 rounds. Did this at home, using my own pull-up bar rather than the Cybex machine at the gym, so needed to take a lot of breaks during the pull-up sets. All pull-ups were using a supinated grip and with a bit of a jump to help. I really struggled with these.

M/205/29

as rx'd Cindy 15 rounds

My plan is to "grease the groove" with pistols for the next few weeks so I can tackle Mary next time.

A quick, painful "team" workout with Catherine...man, I only wish she would have rowed faster. I have a renewed respect for everyone doing double jerks....I've never done them before and they hurt! I need to learn to rest in the rack.

One person rows 500 meters while the other does double 36# jerks. 3 rounds of pain.....

First rows averaged 2:15, next two 2:06. I'm not good at rowing, but knowing that someone else was depending on my finishing fast helped boost my time the last two rounds. Jerks: 26, 22, 24. Hamstrings and shoulders felt this one. Good workout.

3x10/10 deadhang twisting KTE.

Male 205lbs 5'11 20yrs old
Cindy:
11rds in 19m6s (all jump pull-ups except 1st rd)
*first week of crossfit is brutal!!!*

Heavy Cindy (25# in knapsack): 17 rounds plus 5 pullups, 8 pushups. 16 last time. Thanks, Coach! BW:169 Y/A:58

Not much warmup...vacuuming I guess is sort of a warmup. BW 128.

Cindy as rx'd 21 rounds even, as the timer went off. Last round in 40 sec just to see if I could. Best in a long time.

Spouse in bed with fever. 4 boys alone with me all afternoon. Now THAT's an exercise for CFitters!
But Mary is waiting for me tomorrow. Hopefully with a kiss... I know. It's OK to be a pu***!

202lb/66"/38yom

first cindy

16 rounds

M/26/180
CFWUx3
WOD as Rx'd: Mary:
12 rounds in 19.47 (up 1 round from last time).

42 197#

16 rounds + 5 Pullups and 10 pushups.

Dropkick Murphys motivated for a little extra.

22 round in just under 20 min.
sealevel
as rx'd.

Cindy:
subbed: purple band with pullups
11 rounds almost 12 (5 P/U 10 P/Up, 10 squats)

Cindy - 19 rds plus 1 pull up
bum to 13" bench (below parallel)
Mary last time and Cindy before that at 17rds and 4 pull ups

pre: cfwu x 3
post: 10x10 60 sec rest btw. GHD sit ups

CFWUx 2 no pullups
Cindy kicks my butt again
15 full sets with the last set of pullups jumping.

45 / 179

Cindy

22 complete with 1 second to spare (PR by 1 complete round)

20 rounds Cindy (maybe 21)
41m 160#

Last time: 19 rounds.

I think I did 21. Lost count, will call it 20. Pushed hard, a couple of quick air breaks, go for 22 next time and call it even. Neutral grip pullups.

CrossFit Alex Crew:

Johnny - 23 rounds with 20 squats (he didn't figure out he was doing it wrong until about 18 rounds in, so he just went with it)

Casey - 20 rounds

Rudy - 23 rounds

All as RX'd (except Johnny - he may not be smart, but he is strong)

cindy 11 rounds

5'8 at 155lbs

first crossfit workout ever
only 9rounds of cindy because pullups were hard.
pushups and squats were cake

Back after a few months of training for distance running. Taking it easy, 6 rounds in 13 minutes; probably had 2 rounds left in me.

How much weight are we to use for the squats?

30/M/200

Bike to gym

CFWU x 1

Cindy

21 rounds +5 pullups
(20 + 3PUs last time)

Felt sluggish at the start, but decided not to be a sally and picked up the pace a little. The breaststroke technique on the squats worked well. Tried some pistols - Mary's going to have to wait a little bit longer

Brad
39 y/o - 205
scaled according to brandx (3,6,9)
22 rounds in 20 minutes

Drew
17 y/o - 165
as rx'd
19 2/3 rounds in 20 minutes

# 160

Read the FAQ, if they don't mention the weight, they mean Ari-Squad ;)

I know it's the wrong place to post this one, but I did fight Gone Bad (FGB) with a class today and got a PR for myself:

14# Wall Ball (21,18,17)
65# SDHP (16,13,15)
20" Box Jumps (49,35,35)
65# Push Press (25,20,17)
C2 Row (17,14,12)

Total Score: 324

#5:
Because it's awesome.

Thanks # 163 - I guess that is why are lunch workout group is really in a lot of pain - we used 115lbs for squats....ugh - sorry Richard, Terryl and Ryan.

8 rounds with kipling pu

pre-cfwux3
wod-16+pull ups
down over 2 rounds from the last time - legs are still sore from Sat.

should be + 4 pull ups

16 rds of Cindy and I'm really pissed off.

This is about my 2nd month doing Crossfit and I'm Not getting any stronger, in fact I'm getting weaker, and my times and rds are pathetic in comparison. I get absolutely toasted within the first 10 minutes of whatever excercise I'm doing and then it's all down hill from there.
My body composition has slowly turned to muscle with a covering of blubber and I'm just not getting the results everyone talks about.

What the hell am I doing wrong?????

42 yom/159.5#

CFWU X3 (No squats, dips, or pullups)
Cindy for first time:
11 rnds for 20 min
last two sets of Pullups were jumping the rest were kipping

20 cindy's. I did full push ups versus what I call kipping push ups the last few times.

12 + 5 pull ups

21m/175#

Cindy :
19 rounds

unmotivated today... my thoughts and prayers are with today's victims

19 rounds. And almost died.

#169...what is your diet like? That is the first thing that springs to mind, but feel free to PM me if you like.

#169, BryanW, richardhopleymac@yahoo.com

cindy 27 rounds

28/M/185
cfwux3 (minus pull-ups)

22 or 23; lost count.
I knew my legs were going to be trouble on the first round; absolutely jello, now. Push Jerks did the trick.

Cindy;sorry. Wish that were my score with Mary.

11 Rounds of Cindy... after my 3rd round some guy jumped on the gravitron and started doing these wierd twitch pull-ups where he only went down like an inch... then he started doing twitch dips... it was REALLY bizarre. So that cut 2 minutes into my time.

On another note in the past 7 weeks I have noticed some big results in my physical composition. Thanks crossfit keep the WoDs coming.

P.S. Thanks for hitting the legs hard today, its my weak spot and I've really been wanting to give them some attention.

18 rds for me.
Best yet!
Very happy, maybe get 20 rds next time.

Cindy as rx'd

20 Rounds

Quads are fried, did not expect that.

Anthony (BW=180)
Notes: as rx'd
Score: 22 rounds + 5 chinups + 6 pushups

Jodi (BW=104)
Notes: as rx'd
Score: 15 rounds + 4 chinups

.....felt like those days at Marine corps boot camp.... PI... quarterdeck im liking crossfit

Cindy

9 full + 7 chins of Mary Mary, where you going to? Rounds are down from last time but this marks the first occasion in which I've performed strict pistols with my foot planted on the floor where previously I've elevated my heel. My 'balance' leg needs to be straighter, though. I was sucking wind hard near the end so I was working hard but I think less-than-stellar diet may have caused some sluggishness...

Pre-CFWU and snatch/OH squat practice
Post-10x10 GHD sit ups. Ow.

Don't usually warm up too much before WOD's, but today I did tabata rows for wattage (BW+ n(0.1BW, n pertaining to each round))as a warm up, then did 25 rounds of Cindy, PR. Haven't done better than 23 since early to mid 2006 I believe, so perhaps I'll start warming up more often. (Duh)

I do vector calculus just for fun, I ain't got a 'gat but I got a soldering gun (what?)

"Cindy"
14 rounds

Wt: 210#

Cindy
13 rounds flat (~2 better than my last/best)

Subbed chinups for pullups (had to do a few jumping at the end).

Neil(49) & Ellie(52)

20 rounds of Cindy each

Hang power clean practice (Neil)

Push press practice (Ellie)

Hi. I'm new here, but i've been lurking for a while. Comment threads seem pretty friendly, which is good, since i'm sure i'll have lots of questions.

Today:
w/u
3x10 situp/back extension/assisted dips
cindy
7 rounds - jumping pullups

M/160/20

Cindy
17 Rounds plus 5 pull-ups and 6 push-ups

27yo 200lbs

cindy

18 rds, 5 pulls, 3 push

that 20 rd mark keeps eluding me...

m/37/6ft/175 - cindy - 15 rounds

M 175lbs 23yrs
CFWUx3
WOD - CINDY as rx'd 24 rds complete

First post, 5th xfit workout or so.
male / 37 / 6'2 / 164lb

Cindy, 13 rounds.

Mostly the challenge resting up till I could bust out some more pullups, but I did 100% real ones.

And I was particularly happy that on my last incomplete set (i.e. round 14) I got all 5 pullups done!

m/20/5'9"/150ish
mary 13 rounds

M/36/6ft/185 lbs. Pretty new to Crossfit.

Cindy, 16 rounds. Gravitron set at 70.

Was pretty sure I was going to pass out. :)

Awesome video.

Cindy, 30 + 5,10,2

Howdy,
Saturday's work
{DL 180kgx1x13 SW/Press 63kgx1x13}.
Duration 15:00
Pushup (+40#'s; hands on DB's and feet on step)x10x2 and Pull-up (+35#'s)x10x2.
Bdw. 84.5kgs.
Today's work
{Ride (Airdyne) .2 at level 10 and .3 at level 2}x8.
Duration 13:00.
Ring dip and pull-up (10,9...1).
Duration 6:20.

Cindy
First 3 rounds rx, rest with slow neg pullups
16 rounds
+2 over last time

Cindy As RX'd

13 full rounds in: 19:55

I feel like I could have pushed in another 1 or two sets if I would have moved fast and taken less rest

more so mental

14 solid rounds...i still can't get off the gravitron. For some reason i just can't get the strength to do the REAL pull ups.

51 y.o. M 175#

second date with Cindy
as rx'd (love it when I can say that)
15 rounds (beat last time by 3)

ROM's
OHS x10

WOD
19rds

Day 3 of scaled down cycle. Was going nice and slow, cruising at 1rd a minute (Even while sharing the bar, it made for a smooth pace). That way I wouldn't let my competitive streak kick in and go all out.

Get some, Go again!

"Cindy"
30 rounds + 5 pull-ups

M 33/167

cindy

cfwu x3 minus push ups, pullups, squats

15 + 2 pullups

up from 12 the first time i did it.
making progress in only a month.

pushups and squats easy and unbroken
pullups got really really tough after 10th cycle

my first official crossfit workout...wow...i thought i was gonna pass out....quite an eye-opener for me...i knew i wasn't in good shape, but had no idea how truly incapable i am...here's the numbers..
cindy as rx'd....8.5 rounds...did the .5 after twenty minutes...wanted to do another set of pull-ups and push-ups....this site is freaking amazing...i have been looking for a realistic and functional approach to training for years....i have found it...thanks to all those who make crossfit a reality...

Team Lakeland

Cindy

Neil w/12lb vest 17 rounds

James 14 rounds

bwt:146
cfwux1

As rx'd + 20lb pack
15 rounds

cfwux3

cindy
23 rounds

I don't even think that I am worthy to post here, but I guess you have to start somewhere.

Joint Mobility

Warmup
3x10 Bench
3x10 Pulldowns
3x10 Situps

I am so far out of shape I couldn't do the workout as prescribed so I did:

165lb Pulldowns instead of pullups
60lb dumbell press instead of pushups
180-270lb leg press instead of squats

Even with the subs I only did 6 rounds in 1 minutes.

Ryan.

Age 34
BW 145#

Cindy as rx'd:

27 Rounds

12 rounds, 20min, 27yr'o, 190lbs

Cindy
17 rds.
1st time to do this
awesome workout

16 yom
176 6'1"

as rx'd: 11 rds. in 18:29

You read about a "lump in your throat" in books and hear people say it on TV. But I just had one for the entire video.

For those of you who keep the wolves at bay, realize that those who support you, miss you, love you, and are proud of you FAR OUTNUMBER those who don't.

After that, Cindy was easy. I blew away my old record of 18...I got 20 rounds in 19:32. Each round in 35 secs, then recovered for 25 and hit it again. All sets of pullups unbroken.

First date with Mary

8 rounds at the buzzer

Can't do pull-ups without an assist and couldn't get to the gym's gravitron, so I improvised with a mix of jumping pull-ups and negatives, mixed grips.

7 rounds in 17:00

I really, really want to see my performance with pull-ups improve. Bad.

age 15

height 5'6 weight 170

as Rx'd (kipping pull ups)

18 rds +2 pull ups

26 yom/220ish/6'1

cindy 19 rounds

push jerks 5 sets of 5 - 155

Cindy: 18 2/3 rds.
5K: 23:01

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

"Mary" for the 1st time

12 rounds

Managed to tear a nickel-sized chunk of callus during round 11 despite using chalk. Next time should be close to 15...if I can keep my skin attached. Thank God for rest days!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

mary for 8

pistols occasionally towel-assisted

28/F/105#

made up Helen today:

400m run on treadmill
25# DB swing, 21 reps
12 pull-ups, kipping

8:42 (PR)

Last time I did Cindy (October 2006) I really hurt my shoulder (too many pull-ups and push-ups the result was awful tendonitis), and have been scared of her every since. She used to be my favorite WOD too. Maybe next time.

BW 58kg

Mary
9kg DB shoulder presses
assisted 1-legged squats
JPUs

8 rounds

as Rx'd

16 rounds (+2) from last time.

age 40
bwt 210#
"CINDY"
16 rounds with 20# vest.

The last few times these WOD's were posted I did mary but decided to go back to cindy today. Last time I did cindy was 22rds as rx'd. Did the push ups on rings today just for kicks and it cut me to 11 +5PUs.

21/m/155#

first time doing cindy, 10 rounds
completely exhausted, need to do more squats

M 45 210

Cindy

Almost all jumpers for pullups
26 rounds new pr by one
time to go to real Cindy no jumpers??

28yo M 170lb 5’10”
CFWU x 3: 5 45lb overhead squats, 3 pull ups, 5 ring dips per round.

Mary:
4 rounds + 5 HSPU, 10 one legged squats, 9 pull ups.
Compared to last time I did Mary 070225: 4 rounds, 1 HSPU push up.
One legged squats A2A. HSPU ROM steadily increasing. Foam roller cool down

Cindy

16 rounds

33
230#
Cindy 20 rds, 7 more rds than last time doing Cindy

Cindy:
17 rounds...just got the last squat in before the 20 min mark.

22yoM 195#
WOD as rx'd
CFWUx3 no PU
did 18 rounds of "Cindy" + 5 PU + 10 Push ups
2.5 better than last time

26 yom
195#
5'10"

Warm up: Run 1/2 mile

Cindy: 24 Rounds on rings

Felt too good afterwards. Should have pushed harder. This was still a pr though. Also improved ROM from last time.

16 rounds, and then some dry heaving.
I'm 31, 238 lbs, 5'11".

18/F/140

Cindy + situps
5 pullups (assisted)
10 pushups
15 squats
20 situps

I lost count of rounds after about 10... I think I ended up somewhere around 13...
This is definitely one of my favorite CF workouts -- and a good inside workout on a day as WINDY as it was today. (yay for East Coast weather that can't decide to be WARM yet--- I miss SoCAL weather)

15 rounds. Last 8 I was doing jumping pullups. You people who do like 30 rounds make me sick.

25yo/167/6'1"

19 rounds at 20:00

Getting better but still sucking hard.

Last time: 15
Time Before: 10

Cindy

added 15 sit ups to ea rd.

17 rds

PR by 3

Alright, popped the Crossfit cherry today with this workout. Definitely underestimated the workout b/c I added push press to it as well as weight. Are we not supposed to add weight? Because everyone seems to have such high reps in 20 minutes and i certainly don't. Please enlighten me:

21/6'1/220

In 20:29, 5 rounds of:

5 Pullups
10 pushups
10 squats (225,185,185,185,185)
10 push press (135 throughout)

Are we not supposed to add weight here? because after jamming 5 into 20 minutes i was DONE. I know the press was additional, but are the squates supposed to be air squats or something? excuse my ignorance.

poor GK. it's all bodyweight, son. this is what on crossfit is called a "metcon" workout.

if weights are prescribed, it will be so noted in the WOD post.

Joey,

That was well done.

Thank you to all of you who are serving our country with courage, dignity, skill, and grace, at significant personal sacrifice.

11 rounds Cindy.

warm up with 10 minute run

Cindy
11 rounds in a little under 20 minutes
5 sets of planks to failure

second cross fit work out, just started program yesterday...I'll try and pick up the pace next workout as long as form doesn't suffer

35/m/205-----cindy-----15
33/f/140-----cindy-----14

We both improved by 2 rounds

Female Bwt:168
Cindy
7 rounds, 5 pullups @ 80 off assisted,
10 pushups, 2 squats

#242 GK,

Anytime squats are mentioned with no weight, you just literally squat down, then stand back up. Air squats I think they commonly referred to as.

Hope this helps.

Goal was 20.
Finished 3 pull-ups short of 20 full rounds.
Still my PB.

Cindy 15 rounds.

13 Rounds as RXD Improved over last time by 2 rounds.

M, 27, 6'2", 255lbs

"Cindy"

2/25/07 - 5 rounds in 10min (50% bw assisted pullups)
4/16/07 - 8 rounds in 15min (100lb assisted pullups)

For some reason, this WOD really kicks my butt...

Cindy: 14 Rounds as RX'd

39yom/195

Cindy-12. Regressed 2; squats held me back due to residual soreness from sprints on Saturday.

39yom/195

Cindy-12. Regressed 2; squats held me back due to residual soreness from sprints on Saturday.

bw: 183

As rx'd: 19 rds

32f/5ft/110

Cindy- 12rds

(starting to use jumping kip pu instead of bands)

28/f/150#ish

CFWU x 2, subbed dog pushups for upper body exercises

Cindy - Brand X pack mod

Time limit 20:00, rounds of 3 chinups, 6 pushups, 9 squats

9 rounds. Squats were easy. Pushups were moderate. (All pushup sets unbroken though I struggled with the last few.) Chins are my weak link. I did them strict and unassisted as much as possible, though there were a few where I pushed off the wall to get past the halfway up sticking point.

Finished with resistance band upper body stretches, broomstick behind the neck presses, and light forearm work.

FIRST DAY OF CROSSFIT. I only posted 9 and my buddy almost passed out half way through! Cindy kicked our butt.

29/m/178

20 rounds of Cindy

Thoughts and prayers go out to all my fellow Hokies after today's tragedy.

35/m/205 "Cindy" 15 rounds as RX'd + 5 pull ups and 10 push ups.

1st time trying Cindy. And first time posting my results on here.

13 rounds. did pullups with rings. i think the rings might have made it harder i'm not sure. i didn't realize until like around 11 that i was even able to do any kipping motion on the rings. DUH ! cardio wise i felt great. i remember the 1st time trying a modified barbara over a year ago i nearly puked after the 2nd round.

#243 and colin 248 - thanks for your help! advice duly noted.

I did 14 rounds in just under 20 minutes. I used assisted pullups but everything else was as RX'd.

"Cindy"

10 rounds + 5 pullups (pushups on parallettes)

Pushups continue to be my weakness on this

Last time was 11 rounds + 1 pullup

Been pretty bad about my diet recently, must get back Zoning

CFWU x 3

WOD: "Cindy"
5 Pullups(strict)
10 Pushups
15 Squats

15 rounds + 5 Pullups + 6 Pushups

Mark
21 rounds +5 +4
All push ups were chest touching.

Theresa
18 rounds + 5
4 rounds were full push ups, 14 rounds were knees down. Jumping pull ups.

CFU then Cindy as rx'd 22 rounds

Cindy: 19 rounds as rx'd. Previously completed 18

M/26/207

"Cindy"

14 rounds

Pullups were on an incline bench with an easy curl bar (no place for pullups today). It worked really well, had a hard time keeping feet up the last few rounds though.

Pushups were from knees last two rounds.

M/26/194

"Cindy" - as Rx'd.

11 rounds + 3 pullups. This is definitely a PR, I've never even hit the 10th round before but I wasn't posting before so I'm not sure what my real numbers looked like before.

The wife did Cindy as well today. 4 rounds doing negative pullups and pushups on her knees.

21 yom 195
24 complete rounds (pr)
fun times, nearly met pukie

m/30/163

first WOD, been reading, learning, and practicing for a couple months.

"cindy" as Rx'd
18 rounds

thankx.....to everyone for such a great site and
great vid's keep them coming!

Cindy as RX'd:

16 Rounds

(last time = 13 rounds)

SSASASASASASASASASASASASASAS
m/48/165
CFWU 3x15 (pullups 3x5)

Cindy--17 new PB
Extra
squat
HSPU
Abs 25x25x25

32 yo M - 195#

Cindy - 17 rounds - 7 better than last time.

Mary, 8 rounds & 5 HSPU and 10 pistols. I think last time was barely 7.

I'm amazed about how my HSPU form/ability has improved.

55y.o. 155lb 5'10

Cindy:
18 Rd + 5 pullups. (May have been 19 rounds, lost count)

Cindy 9 rounds + 1 pull-up

This marks my first!

28/m/145

Cindy: 26 and 2/3 rounds (same as last time)

It's just too much to seriously date Cindy after work, especially on a Monday...

d (28m/170)

was in the mood for muscle ups so went with

5 muscle ups
10 situps
15 squats

5 rounds in 11 minutes (muscle ups became broken so starting losing metcon)

went to cindy for final 9 minutes: 10 rounds + 5 pullups

j (33f/120)

cindy 22 rounds (pr)

last 6 rounds: 60lb assist on pullups

Male/21/5'8" 160lb

Mary 7 rounds

9 rounds +5 pullups, 10 pushups.
Very dissappointing.

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

38yo/M/215lbs

Cindy 15 & 2/3 with strict form pullups

*** Never thought I'd look at a bar and say $%&! I have to do 5 pullups??!!***

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

34/M/187

Had a great WOD

CFWU
15 Rds (2 Rds better then last)
+5 PU's

In 6 weeks have dropped 18lbs and feel my best in a long time.

45/145

Cindy 20 rounds + 5 pullups & 10 pushups

#2 CCTJOEY - Thanks

John Wopat - good work! Time to throw some weight on here I guess...

16 rounds, first 5 rounds kipping pullups, last 11 jumping.

Shane #254 there there is no weight for this WOD .. its all about pushing and pulling your own body weight .. cheers

Modified Mary:
5 HSPU
10 One leg squats
15 25lb db curls(no place to do pull-ups)
10 full rds (curls actually took longer than pull-ups)

M/235/45y

13 rounds + 5 pullups

Note: first Cindy with no pullup assist. Thank you Crossfit!

Cindy as RX'd: 14rds (PR!, previous was 11rds)

Started doing consecutive kipping pullups for the first time around round 10. They are awesome once I linked them together. Before I could only do one at a time, swinging 2-3 times before the next.

Me 23yo/155#/m
2nd Time vs Cindy
20 rounds + 5 pullups, 10 pushups, 10 squats
(PR by 5+ rounds, figured out kipping pullups finally)
had to use both hands on the banister to get up the stairs afterwards

My Wife 22yo/135#/f
1st Cindy scaled to 1 pullup, 7 pushups, 15 squats
17 rounds

175/34

cindy for 21rnds + pullups, pushups and six squats. I lost a couple of rounds but I had better pushup form and deeper squats

slow 20 min run
15 rounds, switching grips

40/162
cindy
21rds + 5 pullups

Cindy - 18 rounds as rx'd

M/168/5'11"/38

CFWU x 3-10 chins w/blue band, 5 ring dips

Cindy, as Rx'd w/ no assist
15 rounds

Chalked throughout & calluses did not explode. Today, for the first time pushups were the limiter and not the pullups (those were all consecutive, w/full kip, just being a bit conservative with my grip) Fatigue wasn't the factor in pulling as some of the last kips were better than the first rounds. Been more than a week since I felt any rib pain!

Get some, go again! WhooHoo!

13 rounds of mary. first time doing mary. my shoulder is getting better every pullup workout.

Did nasty girls workout last night too...8:40

Age 51/BW 240#
11 rounds, plus 5 pullups and 10 pushups (finished off round 12 in 20:52).
All OHS with broomstick.

Cindy
3 squats short of 15 rounds

Tried Mary this time cuz I love me some HSPU's, subbed 20 walking lunges for 1 legged squats. Just can't figure out the one legged squats. Got 7 rounds.

30/m/5'11"/185

Cindy, as rx'd:
20 rounds

2 rounds better than last time. After this weekend's workouts ugly, ugly times I was happy with my workout today...

27/M/215#

Cindy, pullups on rings
17 rounds

from Windsor Ontario Canada 6'2, 195, ripped on a good day, 23 rounds of Cindy man she good, I truely have to admitt, it makes a huge difference make you have a good team, thanks to my crazy canadian brother workout partner and my other partner that only works out on his days off the RADMAN, anyways. that all for now keep up the good work everyone, always remember doing anything is always better than doing nothing at all. BYE FOR NOW!!

M 36yrs/6'3"/200lbs

Cindy as rx'd

14 rounds

did mary what a woman
11 rnds + 5 HSPU
all HSPU's assisted w/ squat rack
maybe next time I'll try cindy again and see how she's doing...
CCTJOEY
Thanks for the vid, I've seen a lot of the sentimental vids and I have never forgotton about my buddies that didn't come home but that was the first to hit me hard. They will never be forgotton.

M/6'2"/198lbs/29yo

Cindy
18 rnds + 5 pullups + 5 pushups

--

"Cindy":

10 round exactly.

--

btw, #2 CCTJOEY: amazing video, thanks for the link.

Bw 167 age 38
16 as rx'd

cos 13
will 11

15 Cindy. Almost two rounds short of last time -- but I've been totally without vim lately due to diet tweaking, and I felt better today than the last few workouts, so I consider it a step up.

Realized I had not put in any high rep pull up work for awhile so....
How many rounds in 20 minutes of:
200 M run
Max Pull ups
Record rounds and pull ups
1-41
2-31
3-20
4-21
5-24
6-21
6-24

I am a little embarrassed by the steep drop off.

21yom 167lb

40 min row (~7000m)

Cindy, 12 + 5 pullups

This is another improvement of 2 rounds over my last try, and I felt much stronger. I did a full 7 rounds of regular pullups (kipping), then the last five on the gravitron at 40lbs. Pushups were mostly unbroken (maybe the last couple rounds).

1/5 SSP
Patino- 25
OCS- 19
Hill billy-24
Eddie-24
Nut-22
Tyber-24

This is my second day on crossfit.

"cindy"

10 rds.

I have no pull up bar at my University, so I used the hang board on the rock wall for the Pull Ups. They pretty much slowed the whole process down.

17 rnds

30/M/185#

No warm up as I did this at home and am not feeling all that great. Eating two double hamburgers at work didn't help much either.

9 Rounds at 8000ft

46/M/150# Absolute Crossfit virgin here.

Cindy-12 rounds (dead hang pulls) as Rx'd (20:22)

My first day ever. I've been doing medium/low rep compound type lifts and pulls along with 2 or 3 mile slower paced runs for a couple of years now. The wind is what got to me. I had to slow down and start breathing more on round 7. This stuff is killer. You guys are great! I love it already!

17 Cindy's.

35 yom
5'8"
208#

Made up a middle version.

First 5 sets were
5 pullups
5 HSPU's
15 squats
Then I did the rest as rx'd
5 pullups
10 pushups
15 squats

19 sets + 5 pullups

Smashed my old record, even after being on a nearly 2 month training break!

23/M/6'0"/168#

21 rounds as Rx'd

oh yea, that was Cindy in #318

Cindy
as rx'd
21 rnds
5, 10,3 last round...almost =S

Cindy
as Rxed
25 Rds
+5 Kippers +7 Push Ups

WOD
Cindy
22 rds
all dead hang pull-ups

2000 yds of swimming prior to 14 sets of Cindy, what an "evil vixen"

First timer

23/m/62kg

Cindy x 10 and then one extra pull up. My arms are shaking and my fingers twitching from it, although the squats posed no problem to me.

41yom / 153

CFWU x3 x12 (-Pullups, Dips)

WOD - Cindy
20 Rnds +5Pullups, +10Pushups

Post - Additional Ab work

Finally feel like I beat Cindy. No rests just a steady pace of a round in a little less than a minute. Now I just need to keep increasing the pace. Last time was 18 rounds and change.

Mike: 8 rds + 5 HSPU, 1 better then last time
Erin 19.5 rds, 4 better then last time.

Mike: Mary: 8 rds + 5 HSPU, 1 better then last time
Erin: Cindy: 19.5 rds, 4 better then last time.

Male 28yrs/6'0"/185lbs

Cindy:

17 rounds as rx'd plus 5 pullups & 10 pushups.

29/m/6'2"/220
lunch break..CFWUx 3
cindy
15 full rounds in 20 mins....3 better than last time
then did Helen in the evening(had to make one up)
as RX'd 14:30
Helen and Cindy in the same day....man those women are tough

37/M/190--Syracuse NY
started off doing only Cindy, but tried out Mary last two times out, so thought it was time to try Cindy again... good idea...
CINDY
28 rds+10/10 pushups (PR--prior 26+10/10)

Did not get to do this one yesterday, so I did it this morning.

Male/165#/24YO/5'8"

Cindy as RXD: 24 rounds + 5 pull-ups

PR!

mary
m/190/39y
5 rounds

Cindy as rx'd:
16 rounds in 20:05

m 34 bw 160

Cindy.

Last time: 19 1/2 at the Black Box NYC

This time: 19 1/2 also at the Black Box NYC

Disappointed no improvement, but also consistent. Squats took most time, which I think is a result of my new deep squat training fatigue. Pull ups solid and push ups pretty good too. Lost lots of time on squats. Next time this should be 21-22.

Cindy:
PB was 16 rounds but 60-70% jumping pullups and at least 50% pushups on knees.
Today: 13 or 14 rounds (lost count) but all regular pullups and only about 15-20% of pushups on knees. Squats were all good.
Surprising b/c I felt like crap going to the gym.

20 rnds +5 +10

Cindy, 9 rounds

M/175/27
25 rounds as Rx'd
2 better than last time!

Cindy that is

Cindy
16 Rnds - Around 25% of pullups were jumping and 60% pushups on knees, although this was my first ever WoD so I'm not feeling too disheartened!
Looking forward to some more!

-Warmup - 18# OHS, samson stretch, joint mobility, pushups/pullups
-WOD: "Cindy" as rx'd

Score: 20 rds +5 pullups 10 pushups 6 squats

I was going for 22 to get that CFO "advanced" rating, but couldn't get it done in time. Pushups definitely the limiter, pullups and squats felt almost easy in comparison, never broken. My Cindy scores are improving less and less, last three have been 20 and change, only going up by fractions of a round. Need to improve pushups!

cindy

Foz: 25 rounds + 5 pullups (PR 26 rounds)
Annie: 19 rounds (PR 16 rounds)

F/26yo/5'7"/123
"Cindy"
9 rds as rxd

Cindy
19 Rounds + 5 Pull

15 rounds
1st 2 rounds of pull ups regular
2nd 2 rounds kipping hard
rest jumping pullups
pushups/squats=easy

Cindy
50 yo male, 215#
9 rounds plus 5 pullups
pullups done from dead hang; limiting factor was too much time spent sucking air.

Cindy
3 squats short of 15 rds

Ugh.
Ran 1 mile
7 rounds, 45 seconds left over.

40 yom
5'10" 180
25 rounds as rx'd

"Pregnant Cindy" (+ 20lb. weight vest)

13 rounds in 20 min.......worked to 15.

Cindy x 14

34 yo/m 212 lb.

#3 WOD
Cindy
12.3 Rounds
Pull Ups (Jumping after 3rd round)
Push Ups as Rx'd
Squats as Rx'd

43yr 215lbs

"Cindy"

22 rounds

After a long day of work. starts at 0200 hours ends at 1730 hours.

9999999999999999999999999999999999999999999999999

TSCHANZY 45 YOM 174LBS 5' 9"

6 rounds and 2/3 first time. Those pistols are tough, steep learning curve!! First time for this WO

9999999999999999999999999999999999999999999999999

9999999999999999999999999999999999999999999999999

TSCHANZY 45 YOM 174LBS 5'9"

THAT WAS MARY BY THE WAY

9999999999999999999999999999999999999999999999999

30/M/202

Cindy
12 rounds plus 5 pullups

@ Al Taqaddum, Iraq

"Cindy", day behind. In gym.

18 Rounds on the nose.

Much stricter push-ups c/w playground; push-ups continue to be limiting factor.

1st time 21 set in 20 min felt like death.

Cindy

Had to take rest day yesterday

19 Full Rounds + 5 Pull + 6 Push (PR by 2 rounds minus 1 pushup!)

Forgot: Age 29 BW 165

Cindy - 12 rounds + 5 pullups

Cindy:

Paul 23 + 5/10/3
Jaimie Sub Band assisted Pullups 16
Jen Sub Jumping pullups 23 + 5/5/0

41yom/180#/68"

Cindy 22rnds + 5 chins
PR!

160#/33yom

Cindy as Rx'd
22 +5/10/0

26yom, 175#

24 1/2 rounds.

Exscuted Cindy at 15 rounds.

29yof
5 rounds (annoying people kept stalling me on assist machine...could have done 2 more at least...
80lb counter weight pullup, 40lb press, air squats

41/M/176

24 rounds (busted ass on the last to get in under 20)

felt good

M/37/175

Had a PR of 24 last time I did Cindy, so figured I would give Mary a try.

5 HSPUs
10 Pistols (alt legs)
15 Pullups

9 rds even, with 4 seconds to spare

This kicked my butt -- I had to do modified HSPUs with my feet supported on a high set Smith machine bar. Pullups were the sticking point. Did palm forward grip first 5 sets, neutral grip next 4 sets. Had to do jumping pullups to round out the 15 reps beginning on the 4th set (to keep the metcon going). My arms and back will be in pain tomorrow!

did a day late but went 16 rounds (up 12 squats from last time, baby steps)
bwt 240 age 31

"cindy"

20 yo btw 208

20 rounds

compare with;
march 17th: 20 rounds +5 pull ups +10 pushups
feburary 24th: 18 rounds even
january 18th: 13

thats a pretty cool progression except I cant get past 20 rounds maybe next time

44/176

Cindy: 20 Rounds.....again. That's 4 Cindy's in a row at 20.

27 yom
5'9,
195,
23 rounds as rx'd

25 yom
6'5" 215#

11 Cindys as rxd

God I hate pullups.

Fat Cindy (w/ 20 # vest)

23 or 24 complete rounds + all ring pull-ups and push-ups.

Lost track around 16 for a minute.

Cindy: 10 rds. in 19:41 HR avg 155 max 172
All p/u's kipping. I'm doing fewer rounds than previously, but these are more solid in form, especially the p/u's.

16 rounds of Cindy.

Mary - 10 rounds + 3 HSPU

Previous: Cindy - 22 rounds
Previous: Cindy - 19 rounds
Previous: Mary - 8 rounds
Previous: Cindy - 18 rounds.
Previous: Cindy - 21 rounds + 5 PU

Cindy 20 rds plus 5P.U.

Cindy:
5 Pull ups (Dead Hang Chin ups/unbroken on VKR machine)
10 Push Ups
15 Squats

12 rounds

Cindy as rx'd 21 rounds

CFWUx3 (no PUs or dips, after youngest's baseball practice so it was late).
21 rds + 5 PUs
(May have been 22 I might have lost count of one somewhere between rds 15 and 20, use tally sheet next time!)
Note: Timer does 100 intervals than restarts so 200 6 second intervals = 200 mins. Make sure to use last "0th" interval as well.

cindy
18 rounds in 19:36

i know that's not an impressive time, but every time cindy comes around i lose heart and can't put together more than 15 minutes. PR and im seriously pumped about it

these 2 guys meathead looking guys saw me doing that first round of air squats and i could hear them snickering. 19:36 and 18 rounds later these same guys were looking at me like superman, asking me all these questions.

i feel great. thanks crossfit

Recent Cindy done by the Marines of 1st Plt...
http://crossfitjarhead.blogspot.com/2007/04/wednesday-plt-pt-cindy.html

42/m/168

Cindy

19 rounds, PR!

23 rounds Cindy, pr. Did on 4/17. Previous pr 20 rds.

Had to substitute deadlifts for pullups, because station was busy at gym.
Deadlifts: 155lb
Pushups
Squats: 10lb medicine ball holding overhead

did 17 rounds.

im a day behind on my WOD. :)

I did Cindy 24 times in 19:30

Chose Mary this go around.

8 Rounds in 20:03, as RXed.
All pull-ups deadhang, no kipping, sometimes a little jumping. Got 1 full round better than my last effort, and that was with kipping pull-ups too. Happy with the progress.

crossfit is dumb...BUUUUURN

cindy 17 1/3--tried a rd a min. compares to:
16 rds at home using swingset 3/18/07
17 rds in 19:33--nothing left 2/25/07
17 rds 1/17/07
17 2/3 rds 12/15/06
16 rds on 10/25/06
15 rds on 9/27/06
16 rds again on 6/30/06!
13 rds 4/8/06(1st time post month layoff for separated shoulder)
16 rds 2/14/06
15 or 16 rds, plus 5 pull ups 12/17/05
13 rds + 5 PUs and 10 push ups on 11/18/05
16 rds + 4 pull ups on 8/10/05 (pre-surg)
15 on 7/15/05,
13 on 6/6/05,
11 + 5 pull ups on 4/26/05,
10 + 5 pull ups on 3/15/05

hr avg 135, hr max 174. 10 min ellip 17/17.

Cindy - 19.

Next time 22!

Thanks

Cindy as RX'd 23 times
3 round improvment from last time!

i'm very happy with cindy, it was my first WOD and i did back in december 17, last time i did 20 and i was very happy too, yesterday i did 21 so next time hopefully at least 21 again, we will see, thanks crossfit, juan

20 rounds +5+10+3

45yr/m

Cindy as RX'd:

16 full rounds, started on another set of pull ups.

First time, but I feel like I paced myself badly. Too slow at the beginning--too much left when I hit round ten. Tried to make it up after that, but just not enough time. Quads, however, are now screaming.

Jeff @ work-"Mary" 14 rounds
Charity- "Cindy" 23 rounds + pullups & 4 pushups

I wanted to try something new so I went with Mary.
It was harder than I thought.

7 rds + 5 HSPU (feet on Smith machine)

36/m/175/5'4"

did 10mins of cindy on 4/17 PM

First day back and i was feeling it!!

Thanks!

8 rounds

interrupted by call (cancelled) for approx 5 min. at 10:20. finished with a total of 24 rounds even.

23 rounds of cindy

w/u: none
wod: 18 rounds, 1 up from last time

42yom/160
Cindy - 19

new pr

as rx'ed

21 rounds

Running few days late.
21 sets
PU-jumping after failure
rest of WOD Rx'D

Jay

14 rds

37yr old male
26 rnds
1st 5 done weighted pull ups 35lb KB

First time bangin' "Mary"

5 rounds.

Those one-legged squats are a killa. My HSPUs are also lame but improving.

46 yom 5'6" 170 lbs
Cindy - completed 24 rounds (20:05)
full rom on all pullups/pushups and squats

Age: 37
B.W: 159
CFWU x 3
WOD: "Mary" as rx'd

Did my first Cindy (second week of CF).

CFWU x 3 (No Pull-ups)
19 rounds + 5 Pull-ups & 3 Push-ups.

Age: 41
BW: 166
CFWUx3 (minus pullups)

5th time Mary: 3 PUs short of 11 rounds. Damnit!
(PR) compared to old PR of 9-2/3 rounds March 19, 2007

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

5th week on Paleo Diet

lost count but was on pace for 15.

M/48/5'10"/170

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

22

Compare to 070308

19

CrossFit Edmonton

Auty Brooks 24/179

"Mary" as Rx'd

HSPU's off paralettes
Pistols off a box
All pull ups unbroken

9 Rounds

Cindy
17 with 3 sec left

last time was 16

50 yom; 228#

Cindy as rx'd

12 rounds + 5 pull ups + 10 pushups + 7 squats

13 rounds 20:07

33 / 232#

17 Rounds + 5 pull-ups + 5 push-ups

All jumping pull-ups

Last time: 18 rounds

34 yom/ 202# / 6'6"

Cindy as rx'd
14 rounds + 5 pullups, 10 pushups and 1 squat

2 round improvement over last time

For pull-ups, do you guys recommend a narrow grip, or a wide grip? I like using the wide-grip, but I wanted everyone's input.

Also, for squats (no added weight), do you guys recommend having your feet parallel or pointed outwards? As for your posture, do you keep your head over your hips when you squat down, or do you end up leaning forward?

Thanks!

Had a go at what we put our guys through earlier this week;

run 430m
10 rounds of;
5 pull ups
10 press ups
15 squats
run 430m

11.03

26 rounds

Cindy as rx'd

about 11-13 rounds (forgot to count a couple)

Cindy, 17 rounds. PR

m/39/198
26 rds +10 squats (PR). Last one was 25 +5 pullups. 30 seems a long way away.

Cindy - 28 rnds

I did 18 rds of Cindy +5 pullups before I ran out of time on Monday. My legs are still jello.

Cindy
9 rds
many subs:
pullups broke in rd 3, then did pullups on smith machine with feet on bench
pushups broke in rd 2, first time that they broke before pullups, switched to bench pushups in rd 6
squats unbroken throughout

10 Rounds

*5 x Pull Ups (first 4 round feet elevated on bench remaining 6 feet on floor)
*10 x Ring Push Ups
*15 x BW Squats

M 31/212
"Cindy"

10 rounds.

PFT yesterday.

M 32YO/6'/170LBS

CINDY - 23 ROUNDS + 5PU/8PUSHUPS (PR BY 2 ROUNDS)

Here at the firestation my buddy and I did "Cindy" and in 20 minutes he did 21 reps and I did 26 reps. All I can say is my legs are paying for the squats.

22yom/6'2"/218lb

"Cindy" as Rxd
21 rounds (New PR)
old one was 18
always a humbling workout

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

CFWU(15) x3 - subbed pull-ups and dips with 12/60 double unders. Used 25# bar for OHS.

WOD - as Rx'd, max rounds in 20 min of 5 pull-ups, 10 push-ups, 15 squats

Total - 14 rounds

Sweet, first time I go as RX'd and nearly match my jumping pull-up from last time. Last time I rested 30 secs between rounds, this time I tried for 20 secs though it got longer at end. Unlike others, the push-ups kill me, not the squats.

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

Mar. 18, 2007
Wt - 210# (14.7%)
WOD - max rounds in 20 min: 5 jumping pull-up, 10 push-ups, 15 squats

Total - 15

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

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

27m / 196#

14 rounds as rx'd

Cindy 18 sets

Cindy = 22 as rxd.

Starting to plateau on this one.
My last 4 Cindys = 16-20-22-22.

on 4 hours sleep

10 rounds

pullups graviton assisted at 60/70/80/90 lbs.

First WOD!

CFWU x3 -PU
10 rds, gravitron assisted PUs early and often. My upper body strength sucks. Push ups 99 and 100 were excruciating. I imagine the people walking by thinking "this dork can't even do a push up!" My workouts have been in plateau for months -- (3x per wk, 2x 5 PU, 40 push ups, 40 crunches, run 3 miles). Thus trying CF.

PPPPPPPPPPPPPPPPPPPPPPPPPPPPP

As rx'd

18 rounds 19.11

PPPPPPPPPPPPPPPPPPPPPPPPPPPPP

25m/5'8"/156

17 rounds, 5 pull-ups, 10 push-ups, 2 squats

Really wanted to get 20 rounds, but burned out on pushups. Still an improvement though.

Also, my wife did 14 rounds as rxed. When she start crossfit she could not do a pullup. Crossfit is the best!

Thanks again Coach!

Only was able to get 18 this time, plus 15 squats and 2 pull ups.

Simply brutal.

Still behind the schedule but really like this upcoming series. Looks punishing.

15 rounds, minus 5 of the pushups on the last set. Wanted to get that last round of squats in

33yom, 5'8", 175#
In UAE
Cindy x 20

15 rounds plus 5 pull-ups

Warm-up was lacking, as was time.

37yo male. 218 lbs.

Cindy: 20 rounds as rx'ed. All kipping pull-ups.

Cindy

17rds + 5 pu's

Cindy: 19 rounds, 1 better than last time. Wanted 20, though, so a bit disappointed.

11 rounds

32... 175lb (give or take)
Twenty minute run on treadmill, 2.65 miles.
Followed by 21 rounds of Cindy @ 19:30. Felt like throwing up a couple of times....
Then two rounds of 20 KTE's + 20 suitcases + 20 bicycles.

31 yom 175lbsish
20 rounds+5 Pulls + 10 Push ups + 8 Squats

Last was 24 + 5

Want 30 so bad.

35/m/190

Cindy: 13 rounds

Mary, first time, 11 rnds as rx'd

17 2/3 rounds

38/m/178#s

First time crossfitter.

Cindy as rx'd
no kip

21 rounds

loved it,I'm hooked.

29 rounds Don't like Cindy, but I have mad respect for her!!!!!
legs are feeling it today!

10 rounds of cindy... well under 20 min. just didn't have anymore in me today. broken pull up sets

Did two WODs today!
M/36/230/6'4"

CFWUx2 add 10 knuckle pushups
Did yesterday's Push Jerk WOD

Then did Cindy 16 rounds
Feelin it...

Cindy with jpu's
17 2/3

39 m, 72/221
Cindy
14 rds
1.5 better then last
first 8 went smooth, last 3 were crusher

Cindy

Did 10 rounds

29yo/6'4"/212#

Cindy for 10 Mins
9 Rounds
*Did my 40 min Leg/Shoulder Workout then:
Cindy for another 10 Mins
8 Rounds

*Will do it straight through next time!!

M 30 76 kg

Cindy 10 Rounds

Broke into double figures for the first time. Push ups on handles all rounds unbroken.

35y/o 152# M

Cindy as Rx'd
18 or 19 rounds. I lost count. It's hard when you're hypoxic. Last time was 14 rounds.

subbed jumping PU
12 rounds + 5 PU

Old PR's
completed Mary 7 rds+hspu 5 pistols- finished off pistols even though past time

Cindy Pr 17 rds + 8 squats
Comment #338 - Posted by: Meyer at December 19, 2006 05:04 PM

Comment #373 - Posted by: Meyer at January 21, 2007 05:18 PM

This time:
Cindy 16 rds + 5 pull ups & 10 push ups

Cindy 16 rounds as Rx'd 4/ 19

M/26/196

13 rounds in rx'd time, kept going to 25 rounds but it took over 50 minutes! Too slow...

I kept my pulls as strict as possible and it was kicking me in the bean bag!

Cindy was my dominatrix of choice

16 Cindy
after
fly 200lb 8reps + 205lb incsmith 3reps
100lb db pulover 8 reps + 130lb cablerow 3 reps

13 Rounds, 3 more than last time

as Rx'd
27 rds

cindy - 10 rounds (did kipping pull-ups instead of jumping).

25 ROUNDS

19 rounds of Cindy

************************ 04/23

17 rds + 5 PU and 10 push ups. **PR**

42/225

11 rounds + 5 PU's
Cindy
Used Gravitron for PU's

44, 5'11", 203lbs
cindy
11 rounds + 5 pu as rx'd PR!
-have done more total rounds but never without jumping or weight assistance on pullups; did every pullup in every round; broken pullup sets after 3rd or 4th round

5 rounds / first round all pull-ups / after that tried kipping / look like a monkey fuc@#$ing a football / need practice

m/ 29 yoa/ 6'2"/ 255 lbs

Max Rounds in 20:00 of:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats

I completed 17 rounds, which is 2 rounds better than my previous best. All Pull-Ups were kipped, whereas last time I jumped the last few rounds. Good progress.

19:57 for 8 rounds.

I like these.

Jeff-Mary 14 rounds + 10 pistols + 7 pull ups

m 28 - 5' 5" 145#

15 rounds

M 31/205

"Cindy" (on rings)

15 rounds. PR
Last time I did 10. I'm 7# lighter now.

Thank you Crossfit!

Stairmaster 5 min lvl 12

Cindy as Rx'd
15 rounds in 19:53

Abs

I am smoked!

Stairmaster 5 min lvl 12

Cindy as Rx'd
15 rounds in 19:53

Abs

I am smoked!

Cindy

27 rnds + 5 pulls

2/21/08

m/ 30/ 6-2/ 245

Cindy

20 Rounds.