I think Cindy gets the nod for Thursday-
vae

Show more videos like that! Trying the Filthy 50 tomorrow...

Fantastic video! More please!

Great stuff, as always.

Awesome. Can I learn more about this Spear System?

this guy really knows his stuff. absolutely correct and i wish i could've articulated that as clear as he did years ago.

brilliant video.

Thanks for the video.. Waaaayyyy good and very correct..But don't forget the necessary mind set that even if you get the sucker punch, you will still win the fight even if it means swallowing your teeth. Cindy for me..

K9 Willem

James (comment #5)....yes you can....in addition to all the traveling a teaching he does for mil/LEO, Mr. Blauer also has PDR (Personal Defense Readiness) seminars throughout the year. A great opportunity is coming up in August in Florida where there will be a mix of SPEAR System and CrossFit. For more info, go to www.tonyblauer.com, and click on the top link for Annual Combatives Camp. It's well worth the money...it'll change your life (it did mine over 5 years ago), just as becoming a Crossfitter has changed me....FOR THE BETTER!

JTG

Great video! I was fortunate enough to participate in a S.P.E.A.R. system seminar during my 3rd degree black belt training last year and it transformed the way I thought about both martial arts and street self-defense.

#5 James: Tony Blauer's website is www.tonyblauer.com - lots of info, and probably an email inquiry would help you locate someone in your area who is certified to teach.

Wow, great video...now I wish I talked to Tony more in May...

For mary...is it 5 one legged squats each leg? or 10 one legged squats each leg?

I did "michael" today as I was catching up on my wods done, in 23:35.Will do mary as my wod tomorrow.

So glad I did squats and chins yesterday! o_O

James (#5) and JT (#9), the link to the PDF for the Orlando camp with Tony Blauer and Greg Glassman is http://www.tonyblauer.com/FilesUpload/orlando%20flyer%20full.pdf.

9 rounds
5 x Thrusters 90#
5x 4kg bell+ belt pullup (close enough to 10#?)

26:56

All the Thrusters were split 3/2 - should have gone down to 85#.
Round 3-8 unbroken sets of 5 pull ups. Broken in rounds 1,2,9

CFWU (12), WOD Cindy as rxd, 21 rounds + 5 pullups...the spear system has been taught to aussie ct groups for a few years now...very effective in close environments...

Alex's Cindy:

10 rounds, first try... 10th cf workout.

m, 6'2", 203lbs... down 62 lbs since Sept. when he couldn't do a pull-up

congrats.

m/32/68kg.
did 3 by 7 rds of push press.
70kgs each time, not bad was happy with that result.

Nice, I was doing a CF on a rest day yesterday and I just happened to pick Cindy. I had my best feeling one yet.

19 rounds.

first 10 as rx'd. Last 9 - push ups were 5 regular + 5 assisted.

I think he missed a belt loop......

Coach and Lauren,

I'm a day late on my post as I tried to post yesterday, and it failed to go through.

First of all congratulations on the new baby girl (if what I heard is true)!!!

Regarding the bonehead who is copying and stealing your material....well my first response is "imitation is the sincerest form of flattery". I know "theft" isn't included in that adage, but this guy is not worth your time going after. My opinion is to say to stay focused on your "core" group of folks, who support and believe in what you do, and move always in that direction.

My own experience has been that no other competititor who has copied any one of our ideas, has ever lasted. From the looks of his "cheesy, unproffesional website, this guy won't last long.

From a marketing standpoint, it still promotes the CrossFit name. And believe it or not, any PR (whether good or bad) is still good PR.

You have developed a superb brand, a strong name, and others will steal and copy, but only temporarily. Stay the course and don't get sidetracked with numbnuts that want to bring you down to their level.

Just to agree with JT in Comment #9, the upcoming event in August with both SPEAR System and Crossfit involvement is going to be an awesome event.

I've been using the CF WODs since being told about the program by Coach Blauer and love what it has done for my overall fitness level and capacity.

CFWU X3 (-pu, -ovs)
8:42

BrandX scaled down Cindy "pack":
3 pu, 6 pushu, 9 squats

23 rnds in 20 min
Total time 28:42

155bwt 26yo M

as rx'd
20 rounds - easy. will try the other next time.

Are one legged squats just pistols? or is it some thing else? I benched yesterday, so mary is doing.

65# thruster X 15; Jumping Pull Up X 21

8 full rounds + in 20 minutes.

Mark

Mary: 12 rounds + 5 HSPUs, 10 pistols and 2 pullups.

First time doing Cindy as rx'd (jumping pullups the previous times):

13 rounds

Pullups broken 3 + 2 for rounds 7-11 and 13, otherwise unbroken.

Stormed through the last round in 50 sec, tore a callus and can't remember the last time I was that tired...

Thank you crossfit.

Nicole: Cindy 19 rounds + 5 pullups, 7 pushups

Mary, 7 rounds + 5 HSPU. 8 rounds last time.

Cindy
16rounds, same as last time I did it, except, did only 100regular pushups and 60girl last time. This time did 160 regular pushups!(thats big for me)
OHHH it hurt to lift my arms to wash my hair after! Thanks forgefit.... I mean crossfit! JJ

32/M/185
as rx'd; 21 rds

did a fast set in each minute starting at zero, and rested the remaining 20-25 seconds of each minute. Shaved rest time off of 19th, took no rest after 2oth, and finished 21 with about 4 seconds left.

22 rounds of MARY///BUT this is my 1st WOD after hernia surgery a few weeks ago...its great to be back!

oops...change that to CINDY,,,definately Im not ready for HSPUS & Pistols yet

Been working on pistols... excited for my first mary.

Haven't done pistols on my rehabbed acl repair for over 5 years... crossfit was the motivation to get it back

Amy and Susan

Cindy
20 rnds

pb for both of us

Cindy
As rx'ed
26 complete + 5 pu + 10 pushups + 4 squats

287.5#/43 yom

Cindy with jumping pull ups

14 rounds

Gravity sucks.

Age 30, 5'10", 177#

Cyndi
17 rounds... 1 more than last time
6 rounds as rx'd(+1 from last time) + 11 rounds jumping pullups.

24/72.5Kg/M

Cindy - 17 Rds, 5PUs,10PushUps,7Squats

Cindy was my first ever WoD, the last time it was posted, so this was a nice challenge for me. Back then, My pull ups failed around Rd5 and I got to 11 Rds with jumping PUs and reverse PUs, felt sick all the way through for about 13 minutes.

This time, I felt tired, yeah, pushed, yeah, but I was inspired by how I managed to get all proper PUs (though not 5 in a row each set) and my squats began to speed up even though my legs were aching. I'm also finding it easier and easier to drop into a full squat so my ROM is improving.

Wahoo!

M/164/27/liverpool UK

Cindy

25 rounds

+ 5 chinups, 10 pressups

EXACTLY the same as last time, but I went too fast out of the blocks, last time I paced myself better.

age 40(for 7 more days)
bwt 210#
17 rounds(1 better than last time)
with a 20# vest.

23M 6' 170

Cindy
20 + 10 push ups

last time was 26, don't know what happened, last time my bro Trav was beside me at the same time and he got 30 so that is why I possibly finished 26, major bummer this time ....

Hey guys

has anybody tried the WOD that was posted on the video link for yesterday. 10-1 db c&j + weighted chins 1-10?

It looked like a smoker!!!

Great Video.... sucker punch? I'm more of a fan of the rabbit punch..

This is my first week of CrossFit, so nothing spectacular.

Cindy, 12 rounds.

I think I was so slow because I stopped to rest too often and I did the squats relatively slow (trying to correct several problems with my form). Oh well. Nowhere to go but up, right?

Nice video and concepts, more please !!

PR for Cindy is 17 rounds, would really like to break 20 today. Have fun ya'll! :P

Legs are killing me from all the squats...did Cindy, all pullups jumping

12 rounds

Howdy,
Work
{MUx1 (bar; regular thumbless grip); Rope jumpx50; and Hand stand hold :10}x24.
Duration 30:10.
Bdw. 83.5kg...

Fantastic Video

CFWUx3 (no pull-ups or dips)

Cindy
15 rounds + 5 pull-ups + 5 push-ups

Cindy as Rx'd

16 rounds

Question about 50% weeks: For those of you who cut it in half every four weeks, do you do so for all five, or just the first three? The answer is the difference, for me, between shooting for a PR with Cindy, or trying to kill myself on a 1/2 Cindy. Thanks.

Cindy

20 rounds as rx'd

+ 14 lb weight vest

Could someone check out my post in the "exercise" portion of the message board and give me some advice. I am anxious to fix this. Thank you!

Chris C

CFWUx3 (-pull-ups/dips)

Cindy
19 rounds

Cindy
26rnds+5+10

20 rounds + (5/5)

CrossFit coming to Blauer Tactical’s Annual SPEAR System and PDR Combatives camp is going to rock!

For the CrossFitters not familiar with Blauer Tactical, it is the CrossFit of the combatives world.

I have been training with Coach Blauer for six or seven years and his research and knowledge about what happens in a real fight never ceases to amaze me. As a firefighter and training officer I use Coach Blauer’s research every day training firefighters. Coach Blauer’s research goes way beyond physical combat.

If you can, get to the camp and experience both the SPEAR system and CrossFit in the same weekend. http://www.tonyblauer.com/FilesUpload/orlando%20flyer%20full.pdf

WU
.5 mi. walk on treadmill
WOD
Cindy
20 rds plus 5 PU
BWT 164#

32/M/72"/160

Cindy
as rx'd
20 rounds + 5 pullups + 10 pushups
Second time with Cindy. Should have gutted it out a little faster to get to 21 rounds.
last time was 19 rounds

5' 10" 207lbs
16 rounds +5 pullups

Aside from the extra 5 pullups today, I'm stuck at 16 rounds...for the last 3 times. Pushups are still the weak link by far

Cindy -

10 rounds + 5 pullups + 10 pushups + 3 squats

last time 10 + 5 pullups

Cindy
12 rounds
Finally off the gravitron! I'm kipping like
the best of 'em...well i can only do five at a
time, but i'm getting there.

Cindy

CFWU (-PUs) x3

Seriously winded, side ached.

20 rounds (PR) as RX'ed

m/30/187

Cindy: 18 rounds, up from 12 rounds last time.

Seems there used to be more variety to the workouts. Any chance we could mix it up a bit more?

Cindy, 15 rounds + 5 pull + 7 push

I hate push-ups, and they hate me.

bw - 203.5
Cindy - 10 rounds + 5 Pull-ups

Cindy - 18 rounds exactly - 3 more rounds than last time - woohoo!

Cindy:subbed jumping pull ups
13 rounds +5 pull ups.

Newbe question: What do you guys do in addition to the WODs?

Cindy as rx'ed:

13 rounds + 5PUs + 10 pushups

44yom/218lbs

Mary:
18 rds + 5 pu's

Life is good!

Recovering from mono, so did Brand X's scaled Mary:

CF warmup

12 minutes of:
1 pullup
4 pushups
7 squats

Only managed 15 rounds, but it's nice to work out again!

CFWUx1
BWUx1
1/2 mile jog
Cindy rx'd 17 rounds 20:54 +20lb vest. Slower than last time.

one legged squats = pistols? I think they are but I'm not sure. Please respond. Thanks!

Bwt: 132

Changed it up today and did "Fran" to see what my time would be. I was planning on doing some other stuff but I was too spent afterwards, funny how that happens in such a small amount of time.

21-15-9

95lb. thrusters
pull-up's

Time: 3:13

Cindy:

Decided to use gravitron instead of my usual band assisted pu. Really slowed down my time. Only managed 12 rounds +5pu+10psu+6sq
Last time was 14+5+5

23/m/6'1"/178#:

Cindy as rx'd 16 1/3 reps.

Cindy 24 rounds (PR by two rounds)

40# assistance on gravitron (5 less than last time)
Went to knees on push-ups after 10 rounds (last time 8)

Cindy - 18 rounds

#73 - play a sport, go running, hiking, biking, walking the dog, enjoy life!

Cindy As RXed

Ward: 15 rnds + 5 JPU
(Last 5 rounds of PU were sloppy, some were JPU)

Ian: 8 rnds + 5PU, 10PSHU, 14 SQ

Strong work today Ian, Keep it up buddy, can't wait for the new bars and bumpers.

Cindy

15 rounds

first cf workout. 21/m/6'0/145#

cindy:
12 rds (plus 5 pull-ups & 10 pushups)

first cf workout. 21/m/6'0/145#

cindy:
12 rds (plus 5 pull-ups & 10 pushups)

Did Cindy the day before yesterday, it still counts right?

29/M/5'4"/137#:

Cindy as rx'd
24+

Ulm
Crossfit Flood

Age 25
Bwt 110#

Cindy

Used assistance band (blue) for pull-ups

17 rounds + 5 pull-ups + 10 push-ups (PR)

Las time was 15 rounds.

Age 25
Bwt 110#

Cindy

Used assistance band (blue) for pull-ups

17 rounds + 5 pull-ups + 10 push-ups (PR)

Las time was 15 rounds.

15 (+5 Pull-ups +6 Push-ups) - PR

--

Cindy:

Sub'd - 15:00

6rounds

Good to be back from back strain.

--

20yo./ M./ 1.82m./ 79kgs.
12th week into the programme

CINDY

Previous score: 25 rounds
Today: 29 rounds (+5,10)

Aimed for 26 rounds or so but amazingly I haven't reached my ceiling yet (if there is one with the CF protocol, anyway).
If I still cannot do MARY next month I'll definitely give FAT CINDY (10,20,30) a try.

Thanks.

comment #78 - kirk

one-legged squat = pistol

21 rnds

PPPPPPPPPPPPPPPPPPPPPPPPPPP

Cindy. 20 rounds, 19:00. 2 more than last time in exactly the same time.

PPPPPPPPPPPPPPPPPPPPPPPPPPP

"Cindy-Loo-Who who was no more than two"...19 rounds in 20:20 (tried to squeeze in another round). PU - gravitron (90 lbs then switched down to 95 after 10)
Push-ups - after 10, did 5 from toes then 5 from knees. Squats were a breeze...

On the road, no pullup bar today so I did an upside down Cindy
5 hspu 10 pushups 15 squats
13 rds 4 hspu.

10rds first time around. Im a little heavy at 210 so the pullups sucked the wind out of me...

cindy

Age: 41
BW: 166
CFWUx3 (minus 2 sets of pullups)

6th time Mary: 11 rounds - new PR!

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

10th week on Paleo Diet

"CINDY ON STEROIDS"

done with a 20 lb vest today.

14 rounds

27yom/6'4"/215#

10 rounds, was feeling good about that until I read the numbers here.

WU: 3 x CFWU (- pull ups and dips, sub 20 kg OHS)

14 rnds/Cindy/19:40

push ups on knees for rnds 11-14

21m/190
20 rd +5 pu
improved by 4 rd.

Tomorrow's Mary...And she's visiting Farah, Afghanistan.

She's going to hurt so good...

19 rounds as rx'd +5 pull ups

Cindy

11 rds

20 years old
145 lbs
cindy - 16 rounds

M/26/178
CFWUx3
WOD as Rx'd: Mary

11 rounds + 5 HSPU (last time I made 12 full rounds, but this time I had about a 10 sec. jog to and from the pull-up bar).

I'm pretty happy.

Last time (a month ago) I did 13 rounds.

Today I did 20.

Cindy... you love to remind me of how much I need to improve...

F/30/125
Warmed up with a 2 mile run
(all jumping pull ups) (hey, I'm working on it!)
21 rounds (switched to "girl" push ups after 4 rds)

#8- Go There!

Demo of one legged squats available for this first-timer?

Cindy, 18

M/35/156

CFWU 3x15 No pull-ups or dips

Mary as Rx'd

5 Complete Rounds
6th round finished HSPU/squats, but only 6 pull ups
Broke up pull ups (3 of 5) for rounds 3-5

1st full week of WOD...used to think I was fit...now a whole new outlook. Pain is weakness leaving the body.

31/m/220/6'5"

15 rounds cindy.

#102 connorb

I know what you mean, I like to think I am slower because of my height and I have further to move. All my sets were unbroken and still only got 15 rounds. I did rest start to rest a little between rounds, but I don't think I could ever get over 20.

pre-split jerk practise
"Cindy" as rx'd-19 rounds + 5 pull ups + 10 push ups + 5 squats PR
post 3 sets x 7 HSPU

6'5/219/40 YO
CINDY 15 ROUNDS
MILD RT BICEP TENDONITIS
NOT TOO HAPPY WITH PU
WILL KICK IT NEXT TIME
THX CF

35/M/200
Cindy 11

33/F/138
Cindy 7

200lb/66"/38yom

"Cindy"-19 rounds, finally getting the kip down

4-16-07: 16 rounds

This program continues to amaze me....Thanks to all who make it possible.

Did 5 rounds but had to abort due to elbow pain. Meh. I hate pull-ups!

M/31/194

Cindy 24 (last 22, pr 25)

CFWU x 3
"Cindy"
25 Reps
Previous 24

PPD Results:

Matt: 37/M/169lbs - Cindy = 16, need to start kipping...

CFWU x 2

Cindy

26 rounds +5+10+11

This one felt really good.

First time doing Cindy as RX'D, i've look forward to posting as prescribed (no sub's!)...
7 rounds plus 5 pull up's
great work Nicole, Amy, Susan and Mary Ann - gives me scores to strive for!

last time:
10 rounds of 5 jumping pull up's, 10 kneeling push up's and 15 squats

ValerieS-
Congrats to you on your youngest's graduation today! Definetely bittersweet.
Congrats also for your PR!

WU- 15 min on elliptical

Cindy-
Jumping pullups, pushups on knees after round 2

15 rounds in 22:23 min

I had set my goal for 15 rounds today, but I used the count up timer instead of the count down timer without even thinking about it until I had reached 15 rounds. Last time was 12 rounds in the standard 20 min.

Kate

Just finished my first week crossfitting. The numbers I've read above tell me I've got a long road ahead of me.

24/m/170

8 rounds of Cindy

30 2/3 Cindy's

bwt-165

waited 2 yrs to do this, feels great

#125 OPT Mommy-
That's awesome and it must feel great!

Kate

M/33/5'9/178#/CFT=870

Cindy-
13 rounds + Pull Ups & 3 Push Ups
Way off my PR mark-draggin' today.

Thanks Kate! Lots of nervous energy going on! I'm waiting for him to come home from school right now...made him a very cool slide show and got the yard decorated...I am so proud!

Andy P. #110 Fabulous improvement...congrats!

28m/145/5'9"

first week on xfit-- heard about it from Dave G. at American Kettlebells

10 rounds as rx'd, plus 10 PUs for good measure. Heard some circus music emanating faintly from my abdomen by round 8...damn that pukie!

Am training for the FDNY physical this Summer-- any advice for CPAT training?

Cindy: 16 Rounds

33M / 185# / CF #102 / CFT 815

"Cindy" = 17 even(pr)

"Getalong home Cindy, Cindy..."

pre: cfwu x 3, bwu x 3, OHS practice
wod - cindy - 18 rds plus 10 push ups down from 19 rounds and 4 chins last time.
post: muscle up transistion practice and lounging.

M/48/5'10"/172

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

25 + 5 Pull-ups and 2 Push-ups
------------------
Compare to 070416.

22
-----------------
Compare to 070308

19

'Fat Cindy' with 20lb vest- 15 rounds and 10 push ups. (BW-195lbs)

Wanted to try something different today to work on the push ups and more deliberate kips (chins and squats unbroken throughout). Not a bad number considering I did 13 rounds the first time I ever tried Cindy 2 years ago.

Pre-CFWU + KB work
Post- 2K row in 7:45

WOD: Cindy

12 Rounds as Rx

Cindy

14 Rounds + 10 JPUs - 2 more rounds than last time!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD "Mary"

14 rounds(pr...+2)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Got some time before I head to the homegym, but I got an interesting email today, from Trainer-Businessman Ryan Lee, with a 3 exercise workout using the 21-15-9 protocol. Apparently he's got more of these workouts in his business site after $99 fee.

Is this IP? I've never really seen the same approach to the 21-15-9 used anywhere else but from a CF friend/affiliate.

30/M/200

Bike to gym

CFWU x 1

Cindy

22 rounds

Hurtin' for certain. Better than last time, but not by much. Possible lame excuses include, but are not limited to:
a.) too much coffee
b.) poor pacing
c.) mildly infected wound on forearm

Going to give Mary a go next time

Mary

7 full rounds

16, after 4th R could only do 3 Pu and then 2 Jumping

16, after 4th R could only do 3 PU and then 2 Jumping

I did the WOD from yesterday's video w/ the Canadian Conans. I used 2 35# db's for the clean and jerks, a 35# plate for the weighted pullups. 27:04. Be careful what you wish for. Thanks, Coach! BW:167 Y/A:58

45 / 180

Cindy as rx'd

22 complete plus 5+10+8 (PR)

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

16:41

willp
28m 250lb 27bf
12rds in 19minute
wasted the last minute

Age 34
BW 145#

Cindy

25 rounds

CFWU- 2X10
Cindy
8 rounds

** First WOD since early March. I am spent.

26/m/5'9"/180
Cindy
15 rds (last 5 rds pullups were kip ups)

Today's workout at st. 5:
1 hr. unbroken hard ultimate frisbee
45 min. shop, return to quarters
Cindy as rx'd (outside), 15.5 rounds in with 5:49 left, get a call, gone 25 min.
start over at 15 rounds, finsh with 23+5. I think I was well on pace to finish 21, until we got that call. Oh well, I'm still wasted. Priceless...

Team Lakeland

Neil 17 rounds w/12lb vest (total)
James: is broken.

14 rds all strict pullups.

Last time did 16 :-(

41 yom 185lbs

Cindy as rx'd

19 rds, 5 pull ups, 10 push ups in 19:54.

Very impressed with Mr. Blauer's video. Great information and presented with great style and manner. I like the "complex move to complex move" timing discussion - "If I'm late...sh*t."

I usually eschew this stuff as a marine, and a 3rd degree black belt in jujitsu - but that was excellent training right there. Kudos.

Off to "Cindy"

BW 171

Pre- Power Clean from Boxes (above knee start)- Up to 175x1x3sets
Overhead Squat- up to 180x4

Cindy as rx'd

26 rounds

21/m/6'0"/190
Cindy

15 rds, felt good.

does anyone here use any fitness supplements to enhance their workouts?

37yom 185ish
Cindy as rx'd
19 rounds (actually did 20 rounds but realized i was already past 20 min)
Last time I only did 16, and those were jumping pu's. This time did legit pu's (kippers)
another encouraging cf result!

M/29/6'6"/278

CFWU x 3 minus pullups

Cindy 9 rounds as Rx'd (compared to 12 last time with jumping pullups)

After: 1k row 3:45

Tim:

Mary: 8 rounds + 5 HSPU + 10 pistols + 5 pullups

(PR, I think)

35/195#
15 rds

23 rounds of cindy as rxd

male 22

cindy....15 rounds. smoked the hell out of me. but i loved it.

M/34/5'9/180

Cindy

20 rds in 13:36

Felt really good, even rested between sets.

26 rounds

23 rds+5 pulls and 10 pushes
Tied my PR

W/U
3 mile run easy pace. ( Preparing for Great North Run)

Workout scaled to 10 minutes to fit in before Muay Thai training

11 rounds.

cindy
15 rounds

Cindy - pushups are still a weakness

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)
May 24 : 14 rounds + 5 pu (kipping)

Can you see a trend ?

9 rounds + 5 hspus + 10 pistols + 5 pullups. All pistols assisted with hands on bar (need to work on getting these without any help). While still not at full depth, hspu depth has greatly improved. All the practice is paying off.

9 rounds + 5 hspus + 10 pistols + 5 pullups. All pistols assisted with hands on bar (need to work on getting these without any help). While still not at full depth, hspu depth has greatly improved. All the practice is paying off.

Cindy
14 rnds + 5 pullups + 10 pushups

17 rds. in 20:23

Mary - 11 rounds + 5hspu

m/44/72"/185

28/M/185
CFWUx3 minus pull-ups

1.5 Cindy
12 rounds in 9:53

I'm an idiot. I meant .5 Cindy. Can you tell I just finished?

31 M - 195lbs

Cindy
16rds + 5 PU's

#177, no self-deprecating language allowed!

5 pull-ups (80 lb counter-weight)
10 push-ups (girl style)
15 squats

8x in 20 minutes

CFWU 3X12 (minus pullups)
Cindy
18 rounds + 5 pullups

1st shot at Cindy.

Mary - 19 rnd's + 5 + 10
Was ahead of pace into the 16th round, but hand was torn which slowed me for the last few.
20 rnd's eludes me for the last time!

Congrats to OPT!!! Over 900 reps. in 1,200 seconds. AWESOME!

173#, 40 M

Cindy
19 rounds plus 5 pull-ups

Cindy, 20 rds in 20min 10sec.
M 33yo 5'5" 155#

Last time was 17 and 1/3rds, so I continue to improve. And I was 160#

New PR
Cindy as Rx'd
24 RDS (+4 from last effort)
32yo/m/155#

32M/209lbs/5'4"

10 minutes cycling + cfwu

Cindy
jumping pu's
the rest as received and unbronken
10 rounds +5 jump pu +10push ups +10squats

I feel great!

Mary

5 rounds

70lb assist on Gravitron

WU: 3 x situps, dips, back extensions, sampson stretch. 10 reps each

Modified Cindy:

5 pullups
10 pushups
15 barbell squats (105lbs)

Rounds: 8

Followed up with 3 sets of weighted crunches.

15 rounds as rx'd

28 yom
5'6" - 165#

cfwu x 2 (minus sit ups, pull ups & dips)

Cindy:
13 rounds + 5 Pull-Ups, 10 Push-Ups & 12 Squats

Just shy of 14 rounds.

#185 Chris E. - 24 Rounds? You my friend, are an animal.

cindy
15 put me 30 sec over 20 min.
i sure wish i could kip cause the pull ups are what slows me down.

cindy
15 rounds put me 30 sec over 20 min.
i sure wish i could kip cause the pull ups are what slows me down.

44/176

Cindy: 21 Rounds, PR by 1 round.
Thanks Tom Perry, #147, for the motivation today.
Hands still torn from last week, taped them according to: http://rifsblog.blogspot.com/2007/05/how-to-tape-your-hands.html

worked like a charm.

28yo M 175lb 5’10”
CFWU x 3, 3 pull ups, 3 ring dips per round.

Cindy
15 rounds plus 5 pull ups

Compared to last Cindy on 070318: 14 rounds plus 5 pull ups, 10 push ups.

Foam roll after

first day ever trying crossfit wod
23yr 230 lbs 5'10"
wu: 5 min hard elliptical and 5 min hard rowing
finished 8 rounds of cindy and felt like i was gonna puke. squatted with 185lbs though i should've used more.

Andrew,

That's bodyweight squats, as in..your bodyweight. No additional weight is necessary. You'll fly through next time without that 185 lbs of extra weight on your back.

Wednesday:

CFWUx3
As many rounds in 20 min:

50# Power Snatch, 12 rep
10 Push ups
= 12 rounds + 2 snatches

Evening: soccer game, we tied

Today: Abs sore in a great way from the snatches

CFWUx2 (-pull ups), worked on DL, clean & J

“Cindy” (asst pull ups)
=21 rounds + 4 pull ups
(last time 15 rounds + 5 pull ups and more assistance on pull ups than now)

And boy was I ever glad I chose to do a push up WO yesterday… Ha ha

Erin

Cindy, as rx'd

21.

23 last time - really bad past 2 wks of work, little rest, not enough good eats. Makes a diff.

Cindy baby, you're one wild ride..

150# 19yom
20:10
13 sets
5 kipping pullups
10 pushups
15 squats

Tried normal pullups last set, seems like they've gotten a lot stronger just doing kipping.

37/M/182

"Cindy"

18 rounds

Cindy
20 rds

43 yoa male

as rx'd

18 rounds pullups assisted

First time with Cindy. I like her.
Rested for air, but muscles were ok. I hate squats though.
16 rnds w/ strict pull-ups
27yo/M/6'2"/175

as Rx'ed 26 rounds....

quick side note, started xfit Feb. 1st. Took measurements on Jan. 31st. I was 220lbs. @ 15%! as of today i am 190lbs. @ a little under 5% (7 site calipers)... resting heart rate is now 49!!

Oh, yeah. Forgot.
1/3 cfwu

Then OHS afterwards 115lb x 7 x 3
with 2 mins rest b/w

28 yom, 190 lbs

19 rounds

slight drop off from last time

"Cindy"
9 rounds + 1 pull-up

I did a new sub that I have tried once before: "towelie Cindy." Cindy with towel pullups. 18 rounds plus 5 towelies. Think last time I had 17. Prior Cindy PR is 23ish. BW=155#, 33yo.

Tariq

31/205lbs
Cindy
20 rounds as rx'd

Mark
20 rounds + 5 pull ups
Kipping pull ups and chest touching on the push ups.

39yom/155# 20 rds +5pullups,10 pushups

Second day of crossfit - gettin this lazy ass into shape

M/23/6'6"/215

9 rds + a few reps

Is that as awful as I feel?

My data:

22 year old woman
5ft 1 1/2"
103lb

Cindy 8 rounds

Comment/question: I did the routine wearing my boyfriend's 20lb vest and the squats were with 95lbs in addition to the 20lb vest.

After reading some of the comments I don't think I should have used extra weight. Am I right?

cindy 16 rounds, up 3 from my last try

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

32-M-190

Cindy as Rx

17 rounds + 5 pull-ups and 5 push-ups

Great workout. I loved it!

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

15 rounds of cindy after running 7 miles

"Mary"
HSPU toes on Smith machine

9 rounds even (PR, prev. 7)

Valerie S. : apologies for not acknowledging your milestone when you first posted, especially in light of the life decision you and your family made when you committed to being a stay-at-home mom. There are sacrifices involved for families whether Mom works inside or outside of the house which are real and measureable. It went fast, huh? My first is off to college this Fall and Man, I KNOW it was just yesterday...

Congrats to you, your son, and your entire family. May your blessings continue to be on the way.

Tamas #171: nice pattern--well done.

41/190

Cindy

26 rds as dx...a2a

Cindy as rx'd: 16rds, 5 PU, 7 pushups
should have pushed much harder, but I'll be ready next Cindy!

CFWU x3 (1/2 PU's)

WOD
26 rds

Finished the 26th w/::02 left on my watch. Just cruised through, trying to save something for grappling in an hour. I still need to look at my food intake and rest cycles. I don't think I'm sleeping enough, or eating the right amount of blocks. Maybe it's just that I've been away from my CF brothers and sisters far too long.

Get some, Go again!

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

31-M-185

15 rounds

First CF work-out...started out too fast and ran out of gas...probably could have done more rounds if I paced myself better. Amazingly simple yet challenging workout...thanks CF!

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

34/m/183

Started the day with a 9km Ruck March with the Bty. Nice pace, not too fast or too slow.

After work.
CFWU X 2 (15 Reps)
Cindy
16 Rds + 5 Pull-ups

Practiced Deadlifts till I got light headed.

Cindy as Rx'd

36 rounds

#215 Jill - you are correct, you didn't need to add any weight to the squats... just body weight. A little extra pain never hurts though...

#206 B.O.S.S. - Way to go man! Those are the kinds of results that keep me motivated.

'Cindy'
5/24/07 14 rnds

4/16/07 12 rnds

Getting better. My next goal is to start working to not have to sub assisted movements into the pushups and eliminate some of the jumping pullups.

26yom, 175#

Cindy, 29 rounds.

cindy 10 rounds in 19 min. lots of rest for creaky knees

cindy 10 rounds in 19 min. lots of rest for creaky knees

would love to see video of those doing 29 rounds. that's impressive.

27yo 5'11" 172lbs

Been a while since last WoD. Chose Mary.
6 rounds + HSPU + OLS + 10 Pullups

A mere 5 pullups short of 7 rounds. Feels good, but I feel so out of shape.

M/50/165 lbs.

Warmup: 30 minute interval run + 3 rds. mod. CFWU - stretch, situps X 15, dips X (10, 10, 15), back ext. X 15

WOD: 14 rounds + 3 PUs
Alternated between overhand and underhand kipping PUs. Last 3 sets of PUs were broken.

First time I've done Cindy. Cindy, you're a hard woman.

28/F/105#

Cindy: 28 rounds (PR by 2)

My last Cindy was 10/25/06 and hit 26 rounds +5 pull-ups. I was dealing with minor tendonitis in my shoulder and that Cindy put me over the edge. Finally am getting it under control and thought I would give her another try today. Surprised with a new PR as I thought all that time away from her would slow me down. Unfortunately now (after about a month of no pain) my shoulder is sore. Must be something with the combo of pull-ups and push-ups.

tomorrow is a rest day for me. been sick, and decided to take it easy this week.

Just cruisin because of box gym and waiting for equipment:
20 rds, next time at least 24.

Wanted to go hard at this one, but gym was just packed full of yackers and slackers, so had to put it on cruise control a little. 20rds next time at least 24.

25/f/5'2/135#

breakfast: run 6.13 miles (vary tempo); 47 minutes

WOD: 14 rounds even

yesterday was a heavy upper body day: bench + KTE + dips + pull-ups..... *iitai*(ouchies)
still, perhaps could have pushed harder and got at least 1 more round...

#232 nadia - rest sounds like a good decision; hope your appetite issues are gettin better (and that there wuz/is no parasite involved). to me, sounded like they came from overtraining. so yeah, go u! getcho rest on ^_^

55 y.o. 157lb 5'10

19 rounds + (5 pullups, 10 pushups 4 squats)

This is a PR for me. I was really charged up today.

26/M/152

Cindy as RX'ed 21 1/3 rounds.

M/26/198

15 rounds

1 better than last

(could of gotten 16 easily but my wife went into labor...no excuses, it's just a note so that I know I should at least get at least 17 next time)

26/m/230

16 rounds + 5 pullups, 10 pushups, 5 squats.

need to work on speed, i still had gas left, i just had issues going faster.

after 2nd round pullups done jumping.

Steve
Cindy
1 rnd rx, rest jumping pu
18 rnds exactly (+2 over last time!)

#223 Dutch- 36 rounds wow, very impressive!!!

#183 AFT- you always amaze me, but 19 round Mary??? WOW. great job, you'll hit your 20 next time for sure.

Cindy
as Rxed
26 Rds
+5 Kippers
+10 Push Ups
+5 Squats

Cindy 15 rds + 5 pull-ups

Nice day to come back. Haven't been here for a while due to shoulder surgery, but I think now is the time to start back. So here goes

Cindy

17 rounds w/cheats
can't do a full pull up yet so did jumping
can't do a full push up yet so did knee
squats are ok, nothing overhead

can't wait to compare again in a few weeks. should be ready to stop w/cheats by then.

Did Cindy 18 times with 3 pull-ups a Rx.

Tried Kipping PU today for the first time and had some trouble with the form. Hope to do 22 next time.

29 rounds as rx'd

Cindy 16 rounds.

Last night played Ultimate, so I took the night off from Crossfit

Tonight:
Cindy
20 Min.
5 Pullups
10 Pushups
15 Squats

13 Rounds even...

No AC today, house was 84 degrees... bahhhh!

mod cfwu
Cindy - my favorite w/o
18 rds even, pr

42/m/166

22 Rounds + 5 PU + 6 push ups, PR!

Not feeling that great today, so did a 1/2 Cindy.

11 rounds in 10 min.

Today's performance a little sub-par.

M/160/24YO

Cindy, as rx'd: 22 rounds + 5 Squats

2 rounds less than last time.

21 rounds + 1 round pullups

1st logged workout since shoulder injury

Bwt:165
10 rds 2 pull-ups 70 off assisted
improved by 2 rds

22/m/185

Cindy, 23+5 pull-ups+ 10 Push-ups

Did wod "mary" 12 rounds in 20.D.J missed you being here,....mom

As RX'd,

EDWARD: 24+ rounds
KIMO: 26+ rounds ("bah!" i say...)
DREW: 18 rounds (jumping pullups)

Amazing...first time with Cindy and certainly room for improvement. Too much rest after the 10th round. All three of us were thoroughly smoked.

Cindy
16 rds + 5 pullups

"Cindy"
8 rounds in 20:00. My 6th WOD since 5/16. My legs and knees are feeling great. My upper body still "feels heavy". I'm really getting into this stuff!

m/44/6'/215

Cindy

11 rounds
jumping PU after 2

as rx'd Cindy 17 rounds with strict pullups. Could have pushed a little harder but it was my first time trying Cindy so I paced myself a bit

as rx'd Cindy 17 rounds with strict pullups. Could have pushed a little harder but it was my first time trying Cindy so I paced myself a bit

30 yo male 5'9 170

as rx'd Cindy 17 rounds with strict pullups. Could have pushed a little harder but it was my first time trying Cindy so I paced myself a bit

30 yo male 5'9 170

"Mary"
HSPU toes on Smith

9 Rounds even (PR, prev. 7)

Longer post in purgatory...

First WOD since the 14th....fighting off a cold or something. I wanted 15 rounds but finished at exactly 14 of Cindy.

24/M

Before: CFWUx2 (15 reps, -pullups, -squats)

"Cindy" as rx'd: 15 rounds (busted it on the last round to get it in 20 minutes.

After: Softball game (we won 14-9)

23/m/185

CFWU X 3 minus the pullups
Deads
135 x 10
135 x 5
225 x 5
285 x 5
315 x 5
365 x 3
405 x 1
415 x 1

cindy as rx'd 22 rounds flat (+3 rounds pr)

35/M/166

Cindy
10 rounds
19:55

PR for me, mostly because I paced myself just a little this time instead of flat out killing myself out of the gate. Feels good though.

BW 60kg

Cindy
subbed JPUs for PUs

11 rds

Cindy - 15 rounds

Cindy 14 rds +5 pull ups...last time was 22 rds but wore 20lb vest today.

male 30 177lbs 6'2

Nice work Mom!

Cindy- 20 rounds. Last time 16
John

Cindy- 20 rounds. Last time 16
John

Great video. Please post more of Tony's stuff.

I'm skipping today's WOD in favour of recovery from O lifts yesterday and the faint hope that I can compete in a BJJ comp tomorrow (my shoulder injury is ba-ack).

Cindy-12 rounds even as rxd, getting adjusted to the humidity in the Carolinas after 9 months in the dry heat of Iraq is killing my times and sets

Keeping it fun and adaptable while the gash in my knee heals -- be aware, sheet metal is sharp.

20 mins modified "Mary"
5 rounds
5 pike press
5 left leg squats
15 60 lb dumbell rows

5 pullups,10pushups,15squats
as many rd's in 20min

10rds in 8:15 @ hall #1
paired with Nancy but got broke up
lft shoulder/chest getting worse

19 yom 185 lbs

Cindy was my first WOD ever, and I struggled mightily to finish 9 rounds of her and gave up after about 12 minutes because the pullups were simply too much... Then during the Cindy we had a few weeks ago, I pushed myself through 14 rounds and went for the full 20 minutes.

TODAYYY I couldnt move from pullup bar to pushup mat up to squat fast enough! 21 rounds and I am officially SOLD on CF's effectiveness.

Rifle range and back 19:57 (w/ #2 break)
Learned QM w/ barbells - holy moly!

First time doing CrossFit. I suck. Glad to be here.

34
5'9"
160lbs.
Pisces. I like long walks, sunsets, and sarcasm.

10 rounds (alternating pull-up and chin-up grips)
1-2 40lbs. pull-up assist
3-4 60lbs. pull-up assist
5-10 80lbs. pull-up assist, 6-10 push-ups on knees

45M/235#/6'4"

Cindy: 13 rounds + 5 pullups + 3 pushups

sasasasasasasaasasasaasasaasasasa

CFWU-pushups, pups, squats

15 Cindy

26 yom 205#

11 cindy's and earned every last one of them.

29/145#
As Rx'd
10 rounds + 3 pullups.

Great video. Would love to see more.

Cindy, 9.

Really should've laid off the pullups on the warmup. Was doing chinups and negatives by the end.

2nd WOD

cindy 17 rds vs
17 1/3--tried a rd a min 4/17/07
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 131, hr max 173. 10 min ellip 17/17.

BW 167 Age 38
15 rounds
30 secs left.
1 day in Miami very humid!
Last time 16 rounds

18-Push ups were a little slow. Lost the 1 per minute pace around 10.

24 rounds + 5/6

#285 continued all ring PUs.

New to crossfit. Male - 36, 6'2", 190lbs
Cindy - 18 rounds

#235 cleverhandz-

Thanks! Yeah pretty sure it is due to training. I've been noticing this over the past 5-6 months (since I started adding strength training after my CF WOD) and thanks to the suggestions I received on the message board, I have been playing with my macros and timing a bit. Still haven't figured it all out though...oh how I miss a full night of sleep! :-)

p.s. nice run this morning cleverhandz!

M/17/135

cindy, 17 rounds + 5 pullups and 3 pushups.. disappointed, my best is 28 rounds, but i guess that's what happens when you don't CF for half year.

M/20/160

18 + 5 pullups + 9 pushups

PR. Gotta work on the pushups though. Hey Coach, where's all the chest been lately?

M/21/185

Cindy: 25 rounds

27/m/215
Cindy= 18 rounds
1 round more than last time

Matt
22yom/6'2"/217#
"Cindy" 19 rounds

Michael
27yom/6'4"/265#
"Cindy" 16 rounds

M/24/180

22 rounds as rx'd.
This was my first ever WOD i did doing crossfit about 3 months ago. First time a did 15 rounds, second time 21 rounds and now today, 22. Pretty happy!

M/17/145

"Cindy"
12 rounds + 4 pull-ups

Was 12 minutes and 12 rounds in when I banged my nose against an exposed beam on my ceiling. Had to call it good after that...

25yom 6'2" 155#

Cindy as rx'd
20 rounds and 5 pullups, 10 push-ups

This was a real butt-kicker

Ryan - 21 rds
Vanessa - 19 rds

I did Cindy. The pull ups and push ups weren not too hard, it was the squats that slowed me down. Were the squats supposed to be without a barbell? I used a barbell on a squat "machine," the kind where you just have to rotate the bar to lock/unlock it into place instead of using a spotter behind you.

7 rounds plus 5 pull-ups, 10 push-ups and 4 squats

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

Cindy (first time)

5 pullups (just the down half)
10 pushups (girlstyle)
15 squats

7 rounds, thinking, please let me get to the squats, at least those I can do!

..a journey of a thousand miles..

m/28/205

cfwu -pu x3

cindy 14 rounds

cf wod no 2 for me, this stuff is amazing!

M/18/155

Cindy
October 2006 - 12 rounds
Today - 21 rounds

22 rounds + 5 pull-ups

Pull-ups done on rings, mostly dead-hang. This is a humongous PR for me (from 19), which I mostly blame on the drastically lower altitude of Atlanta compared to Denver.

Mary 8 rounds (pr!)

Both of us set new personel records for 'Cindy'

56/M/195 26 rounds +5+10+6

46/F/125 19 rounds +5 so proud as 1st time all pullups unbroken

Cindy-

12 rounds. about halfway through the pullups switched to chinups. beat my old score of 10, i started out really fast but ran out of gas after about 8 rounds, finsihed the last 4 in about the same time as the first 8.

Back Squat
285 X 3
285 X 3
225 X 10

Push Press
185 X 3
190 X 2
190 X 2

Deadlift
275 X 3
275 X 3

'Cindy'
24 rounds
5 pull ups

Cindy

Subbed jumping PUs with a slow negative when necessary, otherwise kipping PUs

14 rounds + 3 PUs

Increased from 11 last time, plus I used fewer jumping PUs!

The last time we did Cindy was actually my first day on Crossfit!

I did Cindy this past Saturday - 10 honest rounds.

Today I did Diane
21-15-9
Deadlift scaled to 145#
HSPU to partial rom - to the best of my ability

12:49
Will keep to this weight until I half my time befor I move up.

I did 19 rounds of Cindy, my height is 6,3 i think (193cm) and weight 186 pounds (84 kg? Ireally need a standard so i can aim for something...

/ Max

By the way

Age 41/bw 150/CFT 440

cindy is the devil.

Cindy

19 rounds +5+10+8

2 rounds short of earlier best!

M 33/170

previous best for cindy was 15 rounds

did 16 this time, then realized later i only went 15 minutes.

WOW, is crossfit effective or what.
shooting for 20 next time for sure, i will even use the whole 20 minutes!

33/m/200

Cindy as rx'd

14 rounds

Cindy was a bitch.

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

33/M/200

Cindy as rx'd

14 rounds

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

Cindy:
cfwux3 5 pu,5 dips/round
17 rnds + 5 pu, 10 pushups

Mary subbed 20 walking lunges for 1 legged squats. 8 rounds + 5 HSPU and 20 walking lunges

12 rounds, had to go to knee push-ups and jumping pull-ups. Almost doubled what I did on my first CrossFit workout. Really impressed with the program and am telling all of my friends about it.

Cindy as Rx - 11 rounds. Pull ups are my enemy.

26yoM/68kg

"Cindy"

press ups chest to the floor.

17 full rounds.

18 rounds

Cindy
21 rounds and loved it.
This was one of my first ever workouts of the day.

30M/185lbs

20 Rounds (PR)

this is my first CF WOD. i have been following the simplefit workout to get me to this point.

37yom 196#
Cindy - 9 rounds

j

late post
cindy
jason-24
pat-22
i would have been closer to jason but on "go" he pushed me into a wall

late post
cindy
jason-24
pat-22
i would have been closer to jason but on "go" he pushed me into a wall

Fisrt time I have done this doing regular unassisted PUs. Huge improvement for me.
Only PUs were broken
Thanks Crossfit
12 rounds

39 yom, 161#
14 rds

27m 200#
cindy 14 rounds

M-27-170

As RX'd:

17 full rounds

26yom
189lbs
5'10"

Pre: CFWUx2

WOD: 23 rounds

My wife and I did cindy.
Dave
29m/170/5'11"
We did 20 rds in 21 min
My last 6 rds were jumping pull ups

Chelle
jumping pullups
girl pushups.

Cindy
25 + 5 pullups

M/185

12 rounds, down 1 from last time but took some time off for an injury in that time. wiped out as always!

Male
Age: 30
Bwt: 133

Cindy - 25 rounds (PR!)

Late post. Played ball yesterday and hit the C2 afterwards.

Cindy
17 rounds as RXed for the first 11 and then jumping pull ups. Had to use the door no pull up bar.

35/m/205

Cindy - 17 rounds
up 2 rounds from last time

F/28/108

Second time doing Cindy. This time I did 5 pull ups each set. As always, thanks crossfit!

20 full rounds

m 34 bw 160

19 rounds even

I am officially stuck at 19 rounds as this is my third cindy in a row in 19 round land. Pushups and Pullups mostly unbroken. All time lost on squats.

F/28/108

Second time doing Cindy. I would not let myself go to the next unless I did 5 pull ups each set. Thanks crossfit!

20 full rounds

22 rds
jumpimg pullups sets 15-22
pushups & squats unbroken throughout

up 8 sets since my last Cindy! Thanks crossfit!

1K meters on the C2

18 rounds

3 rounds of knees to elbows x 7

3 rounds of back extensions x 12