thought it was gonna be FGB.
But cindy will do just fine

Has anyone seen the Navy Seals Crossfit WOD's? BRUTAL!!

I had a feeling in my gut Cindy would show up. Sounds like a nice fun relaxing day.

#2 SJV

Where can I see those?

I'm going for the gold tomorrow!

Good to see more interviews, Nadia is awesome!

I would have bet $100 that Saturday was a Fight Gone Bad!!!

Sorry Cindy and Mary, West Chester Crossfit has a Fight on its hands tomorrow.

Congrats to all "Athletes For A Cure" teams. We were at $210,000 earlier today!!!

Is it 10 1-leg squats per leg or 5 per leg, 10 total? Are the squats pistols? Thanks

I was refreshing the page every minute or so for the last half hour. I've never been addicted to a workout regime like this before. Thanks Crossfit. Stoked to jump into the workout tomorrow morning.

Nadia! Great interview. You rock girl!

Nadia, cool to see a face behind the posts. Keep posting, I love to read em.

Navy Seals WOD here:

http://www.navyseals.com/crossfit-workout-day

gracias

"He put me through a cindy, and I almost died... So I thought I would do it again."

Awesome

Nice to put a face with the name, Nadia. Just be careful with those 60 MPH PUs. You might make everyone else fell like they're wasting their time...

luv it! another beautiful, gorgeous face to put to the name of one of those superwomen i look for every day on the comments page. great interview nadia. and your Cindy totals are just insane...ly inspiring! hope to catch up to u someday :-D

Great interview Nadia. As Freddy C said, it is nice to see a face and a voice behind the words written. Thankyou for consistently helping me and keeping my spirits up when I had my injury. Cheers

Ditto cleverhandz,

Well spoken, VERY attractive and a Crossfitter. Triple threat!

Great interview, Nadia!

By now, I'm sure you're doing 60 mph muscle-ups as well.

Great work Nadia,

I'm in the same boat as you. I'm a personal trainer at a large gym as well and I do my best to train my clients in the ways of crossfit. I was actually pretty surprised at the response i got from the other established trainers at the facility. Most of them are pretty interseted in the program and I have lead a couple of them through a WOD (one of the bodybuilders is now severly addicted).
Outside of that, I still wish to own my own Crossfit Affiliate gym in the future, but until then the more people I can get squatting, deadlifting and shoulder pressing the better.

I'm not sure what the one leg squat looks like.

What is a Roman Diane?

I'm in LOVE!!!!

wow. totally pre-empted this one. did it on friday. only 19 rounds (5 rounds off my PR) =(

A "roaming Diane" means that you walk 21-15-9 meters on your hands instead of doing 21-15-9 handstand push-ups. I assume she didn't do 225 lb. deadlifts though... :)

Also, I think that the Navy SEALs crossfit WODs go against the "short and intense" mission statement that is so crucial to crossfit and to any good training regime. They need (like Marines need) to be able to swim and run well, especially with packs, etc. But the workouts are too convoluted and de-stress weightlifting ("olympic weightlifting") and gymnastics. Weightlifters and gymnasts are perhaps the greatest athletes in the world, and they don't row, or do knees-to-elbows or run stadium stairs. They practice the fundamental lifts and the basics of gymnastics.

I'm not sure what the one leg squat looks like.

Ok, so I did this one tonight cause I didn't feel like resting. But I only got 11 rounds, + 5 PullUps. (doing cindy). I HATE pushups by the way, they kill me. But eventually, I WILL conquer them!

Also, I should add this: certain skill sets seem to make somebody better across an entire spectrum of exercises. Weightlifters and gymnasts are perfect examples. They could jump into a rugby match, a running race, a wrestling match, a soccer game, whatever, and demonstrate phenomenal athleticism. You can't say the same thing about rowers, climbers, runners, and swimmers. Just because these activities are obscure and don't pay well doesn't mean that they aren't clearly superior to swiss ball crunches, pilates, bodyweight squats, push-ups, and sit-ups.

In other words, be discriminatory about your training regimen.

#24: I'm a Marine getting ready to go to TBS. Shouldn't I be doing lots of running in addition to the Crossfit works, e.g. the workouts at NavySEALS.com?

Awesome interview, Nadia. It was great meeting you again at the Portland Cert. One of these days we'll have to do a workout together. One without rowing, wall balls, and thrusters of course! I'm with ya on those!
-Charity

I just want to know how long Seals have been using Crossfit. I've been training two years at this program, which I think is by far the best. I'm 38 and have seen and timed results! My question is how much more can my body take? I'd rather be "in shape" than be a body builder. I've recomended Crossfit to anyone that has the drive to be better faster and stronger, but those Seal WOD's are ???? Trust me there is no other way to train than CF.

Andrew you have to understand the "Skill Set" they ae training for. Place those same atheletes you speak of under the same stresses and timeframes of combat (rigorous movement sometimes up to 12 or 18 hours) to include evasion and those same elite athletes would crumble. The (SEAL)WOD's you see (in my opinion)are as much about conditioning the mind as they are the body, to push past the point of exaustion and dig deep for a little more. In combat you can't collapse into the fetal after 5 minutes of maximum output (like many of us do after going for PR in out favorite WOD). Have you ever done a bounding movement, in full kit while someone who hates you with every fiber of their soul is trying to kill you? Imagine Sprints/burpees with 80- 100 lbs of body armor for an undetermined amount of distance( God I hope I didn't just give Coach that devilish idea).Walk a mile in there shoes before you attempt to criticize the method of their madness. Other than that I agree with everything else you said.

Dear Crossfitters,

I don't see "Cindy" or "Mary" listed in the exercises and demos. Anyone know where to find them? Thanks

Awesome interview Nadia!

Are the one legged squats 10 total or 10 on each leg?

wow thats an interesting interview nadia. You motivated me alot to actually start doing handstand pushups and muscle ups < both of which i have not mastered. Definitely going to work on those now.

Holy moly, she mentioned my name in her interview. My heart skipped a beat, that was so cool. You rock, Nadia!

Oh, and it's pronounced, 'gee-oh-koin,' with the soft g.

Great interview, Nadia!

22/m/164

"Cindy" 18 Rounds Completed.

Had 30 seconds left after the 18th. I was smoked, but thanks to crossfit and the crossfit approach to eating I've lost 10 pounds in a month or so.

Go Crossfit !!

Some kind of cindy:
10 jump pull ups
10 push ups
20 situps

11 rounds in 20:30 min.

=110 jump pus
=110 pushups
=220 situps

Thanks to crossfit for all the free advice. One question: I can't do one-legged squats on my left side because my ankle joint is inflexible, I think from spraining it a bunch a few years ago. I can't keep my heel on the ground and go all the way down without my knee caving in. Does anyone know what I can do about this? I stretch my calves all the time but the joint won't go past a certain point.

As RX'ed 12 rounds in 20 minutes. Felt good!!

Question:

I really enjoy doing chinups, and I've actually gotten pretty good at them (to me, anyway- 20+ per set)... but I cannot for the life of me do pullups properly. I recently developed a case of tendinitis in my shoulder from attempting too many pullups. My form suffered greatly from the amount of struggle, and I overexerted myself out of frustration.

Does anyone else have this handicap? I find it strange that chinups come FAR more naturally to me. What can I do to improve my pullups in particular, without hurting myself?

PS I read the FAQ, but this is a bit more specific of a question than the ones answered there.

It's been nice seeing all of the interviews and getting to know everyone a little bit better.

Nadia-
Great interview! You are very well spoken and I always look for your posts.

Kate

as Rx'd
JB 20 rounds in 19:40
David 17 rounds in 20:00
Rob 15 rounds in 20:00

Nadia,

It's great to put a face to your posts. Your one of the gals on here I always look for. I want to be you one day! (or at least be able to do 60 mph pull-ups)

Pilar

Cindy - pushups are still a weakness

Dec 15 : 9.5 rounds (no kip on pu )
Jan 18 : 11 rounds + 5 pu
Mar 18 : 12 rounds + 5 + 10
Apr 16 : 13 rounds + 5 pu
May 24 : 14 rounds + 5 pu
Sep 29 : 14 rounds + 5 pu

No improvement, but I was sick/on holiday/lazy/injured over the summer.

Benchmark times
2 rounds in 2 min. 8 rounds in 10 minutes.

Cindy
20:18
9 Rounds

Too much resting:(

It would have made more sense to have Fight Gone Bad as the WOD today.

Lots of affiliates have been making a big push on FGB (both for the fundraiser and in training up to it). It also would have been a great opportunity to collect a huge number of FGB scores.

9 rounds.
Rounds 5 - 9 did jumping pull-ups.

Warm-up: 15 step-ups/leg, 55 rope jumps, 55 swiss ball crunches, various stretches.

Are the squats done with weight or without weight? This will be the first time I have spent time with Cindy and I'm thinking, like my lovely wife, she's gonna kick my butt.

Are the squats done with weight or without weight? This will be the first time I have spent time with Cindy and I'm thinking she's gonna kick my butt.

Cindy

14 rounds

rounds 8-14 did jumping PU's

Cindy. 16 rounds.

Strict Pullups.

@ evan #28,

Check out Marineocs.com, there is a lot of gouge for prepping for TBS there.

Cindy
16 rounds
back from injury felt good to really sweat again

Cindy, 11 rounds,asst pull/ups

#41 Dace -
When I first started CF 8 months ago I also had some shoulder issues that were made worse by the number of pullups I was doing. I was also doing mostly chin-ups at the time. What I found is for me it was because my range of motion was not full and I was not activating the shoulder in the move. I began to feel better when I stopped doing chinups and focused on full dead hang pull-ups then my next step was to add the kip. Now I bang out pullups without issue all full range of motion and all kippers. The only time I go back to chins now is during weighted pullups and L-hang but even for those I use a neutral grip instead of a chin grip.

Good luck .. Mike

Just ran a 5K this morning... first one in a couple weeks. I wasn't trying too hard and I ran a 21:20. And I have barely been running at all, just doing olympic lifting 4-5 days a week the past 3 weeks. YAY CROSSFIT! Can't wait for the PRT. The first 1.5 miles was an easy 10:42 which was only 3 seconds slower than my fastest PRT time so far. AWESOME!!!!

Just got done with a 5K - first one in a while. I wasn't trying too hard and ran a 21:20. The first 1.5 miles were an easy 10:42 which was only 3 seconds slower than my fastest PRT time yet. Yeah Crossfit! -- I've been doing olympic lifting 4-5 days a week the past 3 weeks and not running much so I was kinda surprised that run felt so good + I'm really looking forward to the PRT in about a month.

22 rounds as rx'd, a PR for me!

bw: 191

Cindy as rx'd: 17+5. A few rounds off my PR. Altitude ;)

#28 Evan,
First, congratulations on becoming an officer of Marines. You asked "Shouldn't I be doing lots of running?" Do a personal assessment. Study the quality of your running before increasing the volume. Look at your strengths and goals. Study your weaknesses. Are you built for running, injury prone? Running is an important part of fitness as a Marine. You need to be able to run hard for anywhere from 40 meters to 3 miles, then have the ability to fight and THINK without dropping in exhaustion. Here is what quality running means to me. Eliminate junk miles. Establish a program that incorporates interval training (Yasso's, e.g.). Think about your form, and practice running with the same attention to mechanics that you pay to the olympic lifts.
I'm a 50 year old colonel. With 27 years in, still posting PFT scores around 275. Been doing CF about 2 years, and I am stronger than I was as a lieutenant at Camp Barrett. "Increasing my work capacity across broad time and modal domains" has done far more for my fitness and longevity than pounding out 5 miles a day.
Best of luck in your career, Devil Dog.
Semper fidelis
Col Monroe

24/m/185

25 rounds (PR)

viva la revolution

33/M/175

"Cindy"
22 rounds

38/M/185ish

CINDY as rx'd

24 rounds + 5 pullups, 10 pushups and 5 squats.

Ryan

Go Nadia! Great interview.

27 y/o male
6' 200lbs

17 rounds + 5 & 10

40/m/180

13 rounds

pushups smoked me 1/2 way thru round 14...

Probably didn't move fast enough in the early rounds...

37/m/170

24 rounds (PR)

38/m/205
cindy
20 rounds
15 squats short of the last cindy

BW=185
Age=27

Cindy as Rx'd.

25 Rounds. Down for the count...

Cindy

20 rounds

23/m/187lbs

Hey there, "'gee-oh-koin,' with the soft g,"
I answered your complaint post from yesterday via email...

25/M/72.1Kg

Mary, 7 rounds, 8 pull ups

Pull ups ain't firing for me lately, plus the flu

Colm
-These aren't excuses, just so I know where my head was at when I do the next comparison.

"Cindy"

16 rounds
20:05

Cindy w/10lb in vest (12lb total)
18 1/3 rounds. PR is 19 1/3 :(

58/m/175

"Cindy"
12 rounds

Cindy
10 rounds
jumpimg pull up's (1- 2x4)
5 rnd's regular push ups, 5 rnds knee pu's
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

m/6/37/168

Cindy - 20 rounds - PR by 2 |:^}

19 rounds in 20 minutes. Kipping pullups.

Followed it with 20 pushpresses at 95#, 11 abwheel extensions, 20 knees to elbows on the ab strap sling.

44/175

Did FGB, 313 points.

23/m

cindy
18 times @ 19.48

25/M/230

11 Rounds not bad for my first ever CF workout. Please tell me it gets less painful though :-D

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

15 Rounds

(20 Minutes / 450 reps = 22.5 Rep per minute)

Disappointed

40y/o M
75" 203#
24rds complete (12rds @ 1/2 way) PR by 2rds

....and Phil (Comment#85)....it doesn't get less painful, you just find a way to make the pain more intense and deal with it longer...GL ;)

To paraphrase, "I did a Cindy, and it almost killed me, so I thought I'd do it again"...Priceless, pure Crossfit.

45m200
cindy: 16 rounds plus 5 pullups

only broken on pushups and they killed me today. new pr, also, very happy and tired.

Cindy
16 rounds in 20 Minutes. Pull Ups gave out before anything else.
41/m/235
2 Weeks of CF

16 rounds + 3 pullups. All pullups on rings.

Nothing like a PR, but a PR of recent times, and a good 1 round 3 pullups more than last Cindy (9/14 for me), so I'm pleased.

34/M/75kg

Mary as Rx'd:

8 rounds completed

38M/175

I "knew" Cindy was coming but did squats on the rest day anyway. Big mistake.

Cindy as rx'd: 19rnds even

Well off PR but still a decent result for me given the number of workouts I have been missing due to work and flu lately.

Sam

5min rope skipping + Samson stretch. No CFWU

WOD as rx'd: 26 rounds + 5 PU's :-)

New PR: Last time I did Cindy (19-7-7) I only got 19 rounds..

Cindy

13 rounds

27/245/78"
Cindy
16 Rds. 1 round improvement

Push ups still the weakness

M/39/185

Cindy as rx'd: 20 complete rounds.

So, last night? I took my daughter to Cirque de Soleil here in Toronto. Anyway, for a long time I have marveled at the fitness and drive of the folks like Greg and Annie and Nicole, but you know what? I've decided that Coach doesn't set the bar NEARLY high enough for you guys. Nope. I mean, if the back of your head doesn't touch your butt on the glute-ham situps, you are NOT Cirque de Soleil CrossFit fit.

Terry? Sure, you pressed 300 lbs over your head. Whatever. Try hoisting 95 lbs over your head, just ten times. But instead of a bar, use Nicole. Oh, and you have to be pedalling a unicycle.

Greg? How about the next time you do "GI Jane" you pull your whole body up and over the bar to land on one foot on the bar, before dropping to the ground and beginning your next rep? The workout finishes with a flourish on one knee. And the clock DOES NOT stop until water squirts out of your boutonniere.

Well Coach? Whaddya think?? No need to get back to me right away. Sleep on it.

Best
Marty

12 rds. + pullups and 5 pushups

bw 170

20 rounds

+ 16 lb weight vest

33/m/187

As much as I dig the "Cindy" workout I've been up in the mountains all week and have some serious catch up to do. Today I did a double for a total time.

070923 - 120 pull-ups & 120 bar dips in 10 rep sets

070926 - 5K, actually 3.4 miles

Total Time = 1:05:46

Tomorrow is 070925

Hey bw 170

+16lb weight vest. Show off! Nice Job!

Mary
12 rds + 1 HSPU

Diane. 10 rounds.

mary
10 rd + 5 hspu and 10 1 leg squats

1 leg squats slowed me down alot

M/61/180/6'

CFWU x3 (-pu)

Cindy 15 rounds + 5pu

4 rounds better than last time.

Nadia and KStar: Great interview, you guys are both so telegenic!

Cindy 22 rounds

36/m/165

Subbed 4 pull-ups, 8 push-ups and 12 squats
15 rounds + 4 pull-ups + 6 push-ups
370 total reps (18.5 rpm)

Abbreviated Mike's Gym WOD
1. sn: 65#-85-95f
2. cj: 95#-125-145f

25 yrs/male/6'5"/215
"Cindy" as Rx'd
14 rounds even

I have no trouble with the pull-ups or squats, but the push ups really slow me down. I'm curious as to what everyone else struggles with?

33m205x6'

cindy

finished the 15th round at 20:03

no rest then went for a 2mile run.
cramped up but finished the 1st mile in 8:54 walked 1/2 and ran the last 1/2 mile.

FINALLY did kipping pullups! I'm stoked.

BW 127, 3 rnds of back ext, situp, squat to warmup

Cindy 23 rnds + 5 pull, PR by 2+ rounds

Greg #109

Pushups were my weak link also....I think I might have gotten 15 rounds if not for slowing down on the last few rounds of pushups.

First time attempting MARY. OOH, WHAT A RUSH!
As Rx'ed: 9 rounds even.

Ran 5km race in Tulsa, Ok
Time: 18:15
2nd overall
1st in age group 30-34

14rds

to add to the navyseals.com debate: I know I'm at the right place when I see other sick fu--- pondering questions like... hmmm... "which is better crossfit or a crossfit variation that de-emphasizes oly-lifting and stresses longer distances?" Amazing. My 2 cents is whatever works for you.

Jay

M/24/170. As RX'd.

34 Rounds Cindy.

Pr by 7 rounds. Hands are all torn up from pull-ups.

Fight Gone Bad: 106-104-97 total: 306. I thought the local affiliate was going to do FGB as part of the prostate cancer fund raiser, but it didn't so I did it at the Y. The box jumps were shy of 20" because the slanted situp board was in use and I normally jack it up to either 20 or 24" for jumps, used a bench today; I also had to run upstairs to the Concept 2 for the rows which means I didn't go right to the rows from wall balls. I totally gamed this WOD shooting for 300+. I needed 20 a station, 100 a round for par. i took mini breaks at 10-12 reps to avoid blowing up to hit at least 20 per station, not always successful but close enough to git 'er done. A shout out to Tim Hamilton, thanks for the reply yesterday; I'll try those behind the head max jerks tomorrow. Maybe I can get close to nicloe's numbers, amazing girl. Thanks all and Coach too! BW:170, Y/A:59 (Happy Birthday to me)

I only say this because the same debate has been going on in my head for the past two days.

going to attempt to take a rest week, though i'm not sure how well it will go... how much non-crossfit activity does everyone do during their time off from the WODs?

John Wopat
Happy B-Day and way to break 300 on FGB, gaming or not that is quite an achievement. Hope I can do that when I am 59.

... Mike

Cindy: 17 Rounds (PR)

27/m/185/6'0"

did what i like to call 'Mindy' [Mary + Cindy]
5 Hand Stand Push Ups
10 Pullups
15 Squats

20 min --> 17 1/3 rounds

M/34/5'9"/166#/CFT=870
Cindy-
17 complete rounds, which is one better than July, but still off my PR.
Then did some split and push jerk work, which gave me all the greater appreciation for seeing Nicole get 1.5x her BW overhead!

Happy Bday John and way to go on FGB.

I knew that Cindy was coming soon...my least favorite WO of all, don't know why, just always a struggle.

K-
WU- Row 500m 2:13
CFWU x 1 (15) interupted by phone call
Then 3,2,1..................go
Cindy-
Jumping pullups various grips
Rounds 1-4 regular pushups, rest on knees
12 rounds

Surprisingly squats were what was my slowest today, normally it's pushups.

Post- KBell swings x 20 w/ 20lb, x 20 w/ 35lb, x 10 w/ 55

N-
5k run
Time- 40:59

That includes being stopped by a local politician to talk about his docket and ask for her vote. She was to polite to keep running and ignore him or to tell him that she is only 15.

Kate

John Wopat-
Happy Birthday! That was a nice present you gave yourself. Enjoy some cake tonight.

Kate

Cindy
19 rounds + 5 pullups. Not a PR, went for very strict form every rep.

Timer reset on me. I checked it at the completion of round 19 to see if I would be able to meet my goal of 23 rounds. After cursing for about 2 minutes because I knew I was going to meet my goal I went ahead and did four more rounds.

Very dissapointing

My results are waiting somewhere in limbo, but meanwhile I forgot to say hey to Nadia! Great interview; you are always one of the people I look for (and hey, let's be honest, try to beat:) But usually you smoke me, so I like to use your numbers as inspiration.

m/22/145
20 rounds in 21 minutes
last time i did 20 rounds it took me 16 minutes.. i must be slacking

CF main page - way to go, Nadia!

Coach gave his opinion on navyseals.com on last Saturday's WOD for those interested and didn't see it.

John Wopat-
Happy 59th Birthday and congrats on the FGB. Keep on trucking!

Just arrived home from doing some climbing before the rain and the hail broke loose (40% chance of rain my butt). I'm pretty new at climbing and my technique needs lots of work, but due to my strength and coordination from 6 months of CrossFit, I climbed my first 5.10 (twice) with minimal hiccups.

I missed Nicole this week and I'm itching to get to Cindy. I may have to do a back-to-back tonight since yesterday ended up as an inadvertent rest day.

M/41/160

22 rounds + 5 pull-ups, 10 push-ups, 10 squats (oh so close to 23 rounds)

Cindy is my benchmark CF workout and is a great test to see how I'm progressing. Exactly 1 year ago today I did 12 rounds.

Cindy
11 rounds +5 pull ups and 10 push ups
Knee push ups
Pull ups- jumping-alternating grip (overhand pull ups practiced kipping style jumping pull ups)
Air squats to parallel

21/m/CT

Cindy: 18 Reps in 19:50

This is my fourth Crossfit exercise.

RWB Fire Breckenridge,CO. (10,320ft.)
Engine 7 A-Shift

"Cindy"
Nordeen: 20-rounds
Scovil: 20-rounds(PR)

yesterday we did the Bear workout from the video...wow! Great workout!

thanks coach.

26y/6'5"/213lbs

"Cindy": 12 rounds + 5 pull-ups.

A 2 round improvement from last time, but wanted 15. Next time.

"Work it harder, make it better
Do it faster, makes us stronger."

Today's workout - hand digging 3' deep holes in the AZ caliche so I can remount the kid's climbing wall (3 4x8' panels) and also (finally) install my outdoor pullup bar (doubling as the kid's monkey bar). Later I'll get in a shoulder workout removing popcorn from the ceilings - crossfit home improvement...gotta love it!

27/M Kirtland AFB, NM

"Cindy"

17 2/3 rounds in 20 minutes.

47yom 160#
Due to rotator cuff problems can't due pushups so I subbed abmat anchored situps for pushups. Reversed grip on every other set of pullups. Pullups kipped all sets unbroken.

25 rounds in 19:52

minimal warm up due to time constraints
WOD as Rx'd
21 rds + 5/10/7
short of PR by 2 rds, I'm sure a proper warm-up would have helped. Great interview Nadia!

26 y/o
BW 215

As prescribed, no broken sets.

15 complete rounds + 5 pull-ups and 8 push-ups.

Cindy

280#'s/44 yom

Cindy 13 rounds w/1.5 lungs.

thanks for the nice comments ya'll. I love coming here everyday to read posts by all these great people who 'get-it'.

#37 gaucoin 'gee-oh-koin,' with the soft g: thanks, now I FINALLY know how to pronounce your name! you crack me up!

John Wopat: happy birthday, and great job on FGB!

#25 Andrew H. Meador: hell no. no 225lb deadlift on roaming diane for me, only 135 and that hurt!

#20 Chris:

That's great that the other trainers at your 'globo gym' are pretty accepting of crossfit. Curious what the management thinks? My clients really like it, the only trouble I run into is with the owners. They seem to really hate bench jumps, handstands, jumping rope, wall balls and kipping pull-ups (basically any fast movement). I make sure to take my clients downstairs and out of sight for those activities. ;-)

28/f/109

class at crossfit seattle:

clean and jerk day
worked on form, trying to lose that donkey kick in the jerk
can't remember weights worked up to sets at 65 or 70.

alternating partner workout:
5 rounds of 5 thrusters
1:30

post: windmills

will try to make up WOD next week. Wanna try Mary again as its been awhile.

19 yom 178#

60lb assisted gravitron pullups

12 or 13 rounds

22 rnds= NEW PR!
yahoo!

27 yr old male, 195 lbs.

Cindy, as RX'ed
21 rds, 19:40.

Good day all!

28/M/160

"Cindy"
25 rounds

27/M/180

FGB as RX'd...359

WU .5 walk on treadmill
WOD
21 2/3 rds and 2 squats

29/m/195

"Cindy"

24 rounds, 2 under PR

Cindy

15 rounds + 5 pull-ups and 10 push-ups. Jumping pull-ups after the 2nd round. May have miscounted number of rounds.

19 rounds, 6 under PR. Sad, sad, sad, sad. Lack of sleep lately is catching up.

twenty mins but was interrupted by a call, completed fifteen rounds.

20/m/135
Cindy
18.5 PR

WU: CFWUx3
WOD: 13 rounds + 5 pullups and 3 pushups :)

After: Voluneered for CrossfitCentral (Austin, TX) at the Fight Gone Bad event, great time had by all there. Pukie almost made a few appearances, but never showed his face as far as I know. Great job everyone!

Thanks,

42/165

Happy birthday John Wopat, what a coincidence, it is my birthday too!

Cindy as rx'd - 22 rounds

CFWU x3 - p/u, dips

Mary - 4 rounds

Mary

hspu 5X8rds
slsq 10X8rds
pu 15X7rds

In 20min - Hands are a mess

36/M/177

18 Rounds new PR

Cindy 19+5. Worst Cindy in about a year, but totally sore from this week and making up Nicole yesterday. Can't wait for our cert next weekend. Happy birthday, John Wopat, I want to be you when I grow up :)

Cindi

14 rounds

John Wopat-
Happy 59th Birthday!! :)

Wanted a Linda WO this week so-
135# DL
85# BP
75# Clean
reps 10-9-8-7-6-5-4-3-2-1
Time 22:24
Next time up wt on all.

Can't wait to watch the Nadia interview today. No laughing but I have dial-up connection so it will take a bit to finish downloading. LOL
Erin

Did FGB at CrossfitNC this am. 298(PR). So close to 300 yet so far away.

42yom / 146

Mary
12 rounds +5HSPU, 5pistols

Never thought this possible. This is 3 full rounds and then some over last time I did Mary. I was trying to get 10 rounds. This program rocks. Only broken exercise was pull-ups but when you do 180 pull ups I guess that is somewhat expected at least for me.

Post - one arm swings

Fight Gone Bad as Rx'd = 251

http://gallery.mac.com/mitchell.hamm#100049

17 rounds @ cindy

30/M/167

as rx'd

16 rounds

Started CF in July and did "Cindy" the first week. Did 10 rounds and only did 3 pullups per round on the last 5 rounds.

I am grateful for all those who keep this site up and running.

Jack

25 m 195 6'0
Didn't do cindy or mary today
Just got in the CFers Special from Witchita Falls Weightlifting and was playing around today with cleans and clean and jerks...awesome stuff. The bar is much nicer than most bars in globogyms...you can really whip it on cleans. Def recommend for anyone looking to buy a set of bumpers. BTW great interview Nadia.

31/m/178lbs

FGB: 310 as Rxd counted by cert. crossfit coach.

22/M/190/6'1

The only modification, which was necessary (owing to i don't have a pull-up bar), instead of pull ups i did twice of 'em in supine row. Got 19 rounds this way, my last legit Cindy was 16 so this should mean around 17 real Cindy.

17 rounds

29/M/175

Cindy: 20 rounds. 3 under PR.

Wopat, happy birthday! Again, nothing but sincerity, I hope to be rockin' as hard as you when I'm 59. Congrats.

Cindy, jumping pull-ups. 10 rounds.

Cindy 19.

31/M/188
I did Cindy today :)
21 rounds as rx'd in 20 minutes
Followed with an easy 3 mile run

M/25/208#

1000m row

3x10 CFWU (minus pullups)

Cindy as rx'd
24 rounds in 19m 57s (all pullups were kipping)

194#

22 rnds as rx'd

M/44/250#

cindy

16 rounds 19:55

Warm Up - GA's warmup w/ no overhead squats.
WOD - Cindy - sub'd jumping pullups for pullups
16 Rounds + 3 jumping pullups

22/M/155
Cindy 12 rds in 16 minutes. This is my first week of crossfit and I'm scaling everything back a bit till I get used to it. Don't think I've ever done so many pullups.

Well had my mind set on 20 but it didn't happen. 18 rds plus 5 chins/10 push ups.
I certainly know where I can shave a few seconds here and there though.

Tim: as rx'ed

'Mary'
10 rounds + 1 hspu

good enough

//Cindy\\
14 and 4 pu- as rx'd.. newly back after 2 month hiatus...
Didn't get as many as i'd like but slow and steady, good form, sets unbroken...

So I gotta ask... Since CF'rs are the only group online that actually look like em...

WHO'S GONNA BE A SPARTAN FOR HOLLOWEEN?!?!?!?

Ab-Mat Cindy

2 hour fixed gear ride in the hills did my legs in so I subbed abmat situps for squats.

17 rounds + 5 PU and 10 push ups in 19:54

added the last two sets for an even 20 in 23:36

The Abmat killed me.

Kong

As rx'ed

'Cindy'

12 Rounds + 4 PU's

Way to much time resting to make the Pull ups happen.

43/6'1"/190

Cindy as rx'd 21 rounds plus 5 pull ups in 19:56. (PR)

broke out like this: first 10 rounds in 6:45; 14 rounds in 10:35; so last 7 rounds were in about 9 minutes. think i can get 25 next time.

Today was my first day doing a "girl" workout. I said to myself "oh, I'll at least do 15". Yeah, I did 11 complete rounds. I have a lot of work to do!

Robert, if I can get over my sense of embarassment walking around in only leather underwear and a cape, I'll be a Spartan for Halloween. :-P

started crossfit about 2 years ago but before that i had gotten bored with my weight lifting routine so i bought a book about the navy SEALs workout. did that for a while until discovered crossfit. now the SEALs are doing what we do. it's all come full circle. so cool.

By the way, I did "Cindy". It helps to put that information up as well, wouldn't it?

28/M/5'11/217

"Cindy"

I've really got to work on my PU's!

9 rds
....especially since I just found out that I'm gonna be the proud daddy of a beautiful baby girl.

Fight Gone Bad Fundraiser at Brand X

I got a 286 with Standard Women's Weight

Row
Wall ball
Sumo DL High Pull 55#
Box Jump 20'
Push Press 55#

Last year I got 234

I just wanna say I'm amazed at everyone who is doing 20+ rounds of this. You guys must be absolutely hauling ass!

It would be great to hear how you 20+ guys are approaching this. Any particular strategy, or just flat bangin out the rounds balls to the wall?

Love to hear a few comments!

Congrats, Renaldo!

m/37/165

Cindy
11 rounds

7 rds + 5 pull ups

John, Just wanna say...Happy B-day partner! You are really a source of inspiration. Thanks for being dedicated and doing what you do.
By the way, your numbers are impressive not just for your age, BUT FOR ANYONE....just a thought!
Cheers

Did Cindy as Rx'd

15 rnds. PR. Would have gotten more if I didn't catch a side cramp that felt like someone was ripping out my liver at about 15 min in. But shook it off and finished the rest of the way.

Look what I stalked (I mean found) http://seattlepi.nwsource.com/health/276859_condor10.html

12 rnds 5,3

Great interview, Nadia!

Fight Gone Bad:

415

15 rds, plus 5 pull-ups and 8 push-ups

m/32/225#

3/6/9 for 20 minutes (still easing back in after a 3 month layoff).

18 rounds

Bwt:152.5
14rds and 5 pulls
july 8
Bwt:156.5
11rds 5 pulls 6 push
may 24
Bwt165
10rds 2 pull
april 16
Bwt:168
7rds 5 pull 10 push and 2 squats

CFWU x 3 did HSPU for Pull ups

WOD as rx'd: 25 rounds + 5 PU's :-)

New PR: Last time I did Cindy I only got 16 rounds..

thank you again crossfit..

m/32/220

new pr 17 rounds of cindy

John Wopat - Happy Birthday.

Great score on your FGB. Inspiring.

Scott

30/m/190

Cindy

20 rounds + 5 pull ups

27/m/5'9/157

first time Cindy:
as rx'ed
21 and 2/3 rnds (didn't finish the squats on the last one...)

33M / 185# / WOD #176 / CFT 825

15 rounds + 5 Pull-ups + 10 Push-ups...still adjusting to the FL humidity I guess (whine).

Thx, Kris!

m/40/175

cfwu x 3 - pu

"Cindy": 17 rounds; 5 kip, 12 jump

post: du practice

John Wopat-
Happy 59th Birthday,

Cindy - 14 rds, + 5 pullups,10 pushups
Jumping pullups after 8 rds.

Mary 17 rd's as rx'd

35/m/5-10/180
9 rounds Cindy as rx'd. 1st post.

"Cindy" was the girl today.

15 rounds as rx'd.

11

Switched from squats to sit-ups every other round. Finished out with squats.

12 rounds only/18.29min ..ran out of gas.
--------
Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups-restricted
10 Push-ups
15 Squats

6 rounds
Squats @ 65 lbs
Pullups hurt

A little help??? Need to know if the one legged squat for Mary is 10 total or 10 each leg???

Any one know, thx in advance!

M/38/6'/193

Cindy as rx'd - 15 rounds

37 bw190
just like a good bottle of wine....

last cindy 29 complete rounds
today new PR 33 complete rounds

12 rounds of Mary, up from 9 and 7 chin last time in April.

This is only the second time I've done Mary with my working foot flat on the floor for the pistols. 12 rounds is a completely different workout from 9, metabolically it taxed me way worse and I had to break my chins into 5's from the 6th round on. I was probably sand-bagging it a bit once I new I PB'd because I was hurting so bad.

Pre-hang clean practice
Post-L sits? Massive torn callus maintenance, ow ow ow...

21 rounds of Cindy as Rx'd plus 5 pull-ups and 10 pushups. Thats 2.5 more rounds then my last Cindy.

i did Cindy...or should i say Cindy did me? first week at CF and finished with:

10 rds as rx'd in 20 min.

tough, but satisfying.

i did Cindy...or should i say Cindy did me? first week at CF and finished with:

10 rds as rx'd in 20 min.

tough, but satisfying.

Nice interview Nadia. Another very attractive Crossfit lady.

19 rounds of Cindy today

34/215

20 rounds + 5pullups + 3 pushups (PR)

Previous attempt 17 rounds.

I thought of Nadia's recollection of her first Cindy when I was looking for the nearest trashcan in globogym around round 20.

26/m/190

23 rounds

26/F/115

Skip the WOD

Row instead. Just got the C2 rower yesterday so I decided to tested out today. First time using a rowing machine.

Row 5000m
29:47

My very first CF exercise routine and I got about 9 rds of Cindy, hoping to improve my Brazilian Jiu Jitsu.

Paul 24 rounds
Bill 21 rounds
Lisa, Kim and Steve 11 rounds

46 / 173

Did FGB instead, 261

35/M/190

14 rounds

The first time I did Cindy 2 months ago I almost passed out and puked and had to quit after 4 rounds.

It's amazing how quickly you progress w/ Crossfit.

21/m/155

23 rounds + 5 pullups + 10 pushups.

Last time was 23 + 5/10/10, seems I wasn't intense enough today.

Ryan, #217

1 leg squats are 10 total, preferably alternating legs , though I think some do 5 left and 5 right.

Wow! 415 total for FGB by #200 Speal. That is like 27-28 reps per exercise. Nice work. I got 327 today. Not my best, but it hurt plenty good.

36M/5'10"/165#

1st time w/Cindy

19 rounds + 4 pull-ups.

as rx'd-22 pb
thanks for the push gee-oh-koin
post-clean practise

41 yo/m
CF warm up x 3
19 Rounds, plus 5 pull ups and 10 push ups

Pilar:
11 rounds + 5 pull-ups + 10 push-ups (PR)
Beat my last Cindy by 2 rounds

Doug (has flu)
11 rounds + pull-ups + 1 push up
First time doing a Metcon of any kind

Happy Bday john wopat!

Congrats Renaldo!

Pilar

42yo/175#/m

Mary
5 handstand pushups - 10 alt leg squats (5 each leg) - 15 pullups

7 rounds in 20.40

45/m/180
cindy 15 rounds + 5 pu

18 rnds

19:57

23m/190

Cindy w/jumping PUs
18 + 5 PUs + 9 push ups PB Woo hoo!

Felt like I could have gone more, but started the workout four times, got four sets in and kept getting calls at the firehouse. Next time.

27m/5'10"/190

20rds, missed 21 by 12 squats (PR)

18 was PR

m/33/175 149 days since CF, Columbus Ohio

13 rnds, up 3 from last time

hit post to soon

That was for Cindy

34/163/5'09"/M

Hiked up Mt. Garfield (its a tough hike if done right) in 1h 6min. then ran down it in 33:55 (with an eight min. stop to play in the 80 mph winds at the saddle). Then flirted with Cindy - she is one tough lady!

17 rounds even - I could have given more, which ticked me off for being lazy. Cindy does not seem to like laziness.

20/m/140
Cindy as RX'D - 25 rounds

Cindy
19 rds plus 5 pull up and 5 pushup

strict until rd 12, started some kipping and switching grip

great job Rob C and gee-oh-koin

great job too Mhlane

27 yr old/M/67"/149lbs

Cindy as prescribed. 26 rds + 5 Pull Ups, 10 Push Ups and 6 Squats.

13 rounds of cindy

great interview Nadia! You're famous! Still waiting for you to come by :)

Jake

27yo 200lbs

cindy

14 rds and 5 pu's

not even close to my pr (20)

Cindy 15 rds. all pull-ups strict (3 more rounds than last time)

Cindy
29 Rds
+5 Kippers and 3 Push Ups
Kippers
Push Ups off PU Handles
Squats to Dynamax ball

24M/245#

as rx'd: 23 rnds

Cindy

13 rounds - strict pullups

31m/170

Cindy 23 rounds.

Cindy 19 rounds, deadhang pullups

Cindy: 12 rounds. deadhang PUs

44 / M / 195

CFWU x1, 1 rope climb no legs

Cindy as rx'd every pullup strict

17 rounds plus 3 pullups

30 1 steps, all black belt forms

27/m/230lbs
15 rounds
strict pull-ups
used rings for push-ups

fight gone bad II at CrossfitOKC. 32 yom 185#. Scored 326.

AWESOME! I did Mary this time and all my HSPU's were against a wall! First time not using the bar or anything to assist. I did put a small pad under my head for when I would inevitably come crashing down (only once) but am totally stoked! I didn't get that many rounds but I'm still very excited about the HSPU's. Danny and Chris did Cingy as rx'd.
Nolan 8 rnds Mary +5 HSPU +1 pistol
Danny 13 rnds Cindy
Chris 10 rnds Cindy

CrossFit Rocks!

First attempt at Crossfit.

Cindy 6 rounds then switched out to gravitron PUs for 5 more rounds.

Need to do more pullups/learn kipping pullup.

27m/183
Somwhere between 25-30 rounds as Rx'd in 19:56.

Cindy @ 11 rnds as rx'd & was interupted by a call w/ 10:45 to go. Will try again tomorrow on 2nd half of dbl shift.

Harder than I expected.

The key for >20 rnds of Cindy is to Tabata it. I set took me 31-34s. I rested the rest of the minute, then did another. M goal today was to break 20. I start CF in July and did 15 rounds in July.

ill make a note to remember next time not to break up the squat sets and to keep my focus

Cindy 14 rounds. Same as last time. PR 17 rounds.

waaahhoooo

21/m/165 5"9

20 rounds 19:35

should have pushed a bit more but those push ups started to get sloppy

gotta work though seeing these 25 rounds makes me wanna do better

hey anyone know where to get weighted vests?
send me an e-mail please scubasteve041186@hotmail.com

Cindy 17 Rounds

All pull-ups where strict. I almost chucked my cookies.

5 rounds doing kipping pullups. Cindy 17 rounds. m/35/238

Cindy, 18 rds as rx'd (strict pullups).

31 yo; 170

cindy x 21

280#'s/44 yom

Cindy 13 rounds w/1.5 lungs.

34m/5-10/165

Mary
9 rounds plus 5 hspu

Cindy. 16 rounds and 5 pull-ups.

Cindy, new PR of 16 rounds + 5 pullups and 10 pushups. Only 10 pushups better than my last. Time to start working on one legged squats again so I can try Mary one of these times.

kyle
13rnds. (5 rnds close grip pu)

han

13 rnds. (all close grip pu, last 6 sets of pu assisted)

30y/M/6'/205/USAF

13 rounds. I think my HR went up to about 250bpm.

My wife did this with 1 psudo-pullup, 5 girl-pushups and 15 squats. It smoked her also.

28 yom, 180 lbs

16 rounds plus 5 pull-ups of cindy

35/m/178
CFWU Subbed 75lbs OHS and GHD Situps
Cindy
19 rds with 10sec to spare.
20 in 20 is in reach.

30/M/180
14 + 5PUs + 10 Pushups

44/M/180
MARY: 10 ROUNDS IN 19:57 AS RX'D.

TRY SHAVING AFTER THIS WORKOUT.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Cindy. 21 rounds + pullups and pushups of 22. But did jumping pullups in alternate rounds after round 6, since still coming back from tendon pull.

M45/240#/6'4"

Cindy. 14 rounds + 3 pullups. New PR

Age 42, First WOD ever, did Cindy, 10 rounds.

My right knee is swollen, so I did a Mary but substituted ring dips for pistols. Limited range HSPUs (2" book for first 3, then 4" book).

6 rounds in 20:19.

New PR for me today!!

Cindy as RX'd: 22 Rounds + 5 Pullups. Felt good doing it too!

Cindy as rx'd 21 rds and 2 pullups!

Male/158lbs/5'6"/29yo

20 rounds; worst Cindy performance in over a year.

20/m/155
First time doing cindy
14 round as rx'd

cindy

12 rnd+5+10

At the Mayo Clinic for my work out in Minnesota.
25 per month for a membership 10 bucks a day for a visit that is bs

O well nice gym knocked out warmup and some split jerks with Heidi, she loved em felt winded afterwards, it was her first time.
Only did a five round Cindy after all the other fun stuff and felt really good. Even knocked out great double unders hop hop explode explode explode thank you Billy. 5 rounds of Cindy in 5 minutes at the end of exploring a new gym.

25/f/5'2/128#

breakfast: run 45 minutes = 6.03 miles

then over to Shelly's to meet her and Jennie for the WOD

Shelly 30/5'4/123#
amrap in 20 mins of:
5 plank rows
10 bench push-ups
15 squats
total = 11 rounds + rows and push-ups

Jennie 26/5'9/160#
amrap in 20 mins of:
5 jumping pull-ups (jump to reach the bar)
10 push-ups
15 squats
total = 8 rounds + pull-ups + 1 push-up

then it wuz my turn, and i think i overcounted, so the posted total below is minus a few possibly imaginary rounds:
amrap in 20 mins of:
5 pull-ups (kipping)
10 push-ups
15 squats
total = 19 + pull-ups and push-ups
still a pr, but it'd be nice to know wut the total really wuz. usually i undercount stuff but i just have a feelin that this time i did the opposite. definitely must have one of the girls keep track for me next time.

First post, first Cindy. Been lurking for a couple months and decided to start posting.

10 rds.

Guess on the bright side I have nowhere to go but up now.

M/17/132

cindy:
18 rounds + 5 PU + 10 Pushups as rx'd.

Hmm pushups need a lot of work. I keep having to stop in the middle of each set because my arms are just too tired.

Marty #97: Right on, I'm with ya ;) I've seen Cirque as well, and they are inspiring athletes. Artistic performance + music + athletics, it's a good combo really.

Nadia #145: great interview! How are you finding your first couple months being a personal trainer at a big gym? I just got certified this summer (CF cert next when I can afford it) and am curious to hear about how that's going for you. As for the management being upset - as all those "fast" movements also don't require the hundreds of thousands$$$ they spent on the machines... might be something there.

Breaking my fast at 5 days (wasn't really committed to going 10).

Max reps:
pushups: 35
squats: 95 (PR, prev 64)
pullups: 20
bench "GHD" situps: 23
24kg KBS: 50 (PR, prev 45)
back ext: 25

26/m 159#

30rds 17:52

I had a goal of 30. Would have done more but the last time I threw up it screwed up the rest of my day. So next time I will do 34 rds!

J: 26 rnds

Cindy
20:18
9 Rounds

(Negative pull-ups)

Too much rest between rounds.

Had to catch up so did a Nicole-Cindy crossover. It went like this:

Nicole-Cindy (15 minutes Nicole into 15 minutes Cindy)

" Nicole " - 5 rounds
(457M circuit around inner-city school property aka "my track")
8-7-7-6-4 pull-ups (kipping)

"Cindy" - 12 rounds + 5 pull-ups
all pull-ups jumping

I could really feel the fact I slept little, really used the pull-ups muscles when I went climbing this morning and I ate junk throughout the day. Just means I'll have to work harder to get stronger and smarter.

18/m 180#

Cindy
16 rounds + 5 pushups

wow cindy way good

im 21 yo
170 lbs

15 rounds with 5 seconds to spare

M/6-01/185/38 yo
did Cindy, never done it before
18 rounds, did strict pull ups, but had problems with ROM on last pu on rounds 15, 16, 17, 18

TIM #194,
I too was amazed 6 months ago @ the 20+ rounds on this WOD .... I struggled to make 14 rounds and thought is there some secret to this? The secret was a commitment to crossfit and giving everything I could muster on ever WOD... now just 6 months later I recorded my first 20+ Cindy....

as Rx'd
Jamie 20 rounds plus 3 pull ups

Chiaki 13 Rounds even (with +60 on gravitron)

The wife has also committed herself to crossfit so watch out Okinawa...

Cindy-esque PLUS+

10 rounds of ................
5 pullups (finally kipping successfully)
10 pushups
15 20lb ball throws
15 sit-ups
-------------
Followed by 21minute 5k row (C2 damper setting 7)

M/45/145
22 rounds and 5 pullups

Good work on FGB John Wopat and Happy Birthday,
Nadia - as nice in the interview as her posts.

#194 Tim - I try to pace it with full ROM at 45 secs per set. I try not to go out too fast at the start. I take some time to breathe while I put down my "tick marks" to keep track. I may be able to get a little more if I go all out from 3-2-1- go and have someone else count for me but then again I'd have less "recovery" time between rounds so would feel it more near the end.

Overall (so far) I usually don't try to game the workouts but try to max out where it's called for.
(But on the other hand what I described above is gaming it...hmmm.)

Does anyone know what the all-time world record is on "Cindy?"

14 Rounds plus 5 pull-ups

Got to work out in the fancy Houstonian hotel gym.

Ran into a fellow crossfitter. Recognized him doing ball slams and squat thrusters.
Got to use my first Concept II rower. Wish I could afford them.

Hope to go to the Houston Crossfit gym on our next visit. We will be back.

17 rds at home on swing set vs
17 rds at gym 5/24/07 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 142, hr max 169.

37m 185
cindy
21 rounds (i think i did 22 last time but may have miscounted)

Heavy Cindy wearing a 23# vest

12 rounds

working on decreasing Murph time. Pushups are the slow point, pulls and squats felt great.

15 rounds of Cindy

75 pull ups
150 pushups
225 squats.

Looking forward to deadlifts tomorrow.

46 y/o – 6’ – 225#

As RX’d

20 rounds + 5 pull-ups

Down 2.5 from PR but understandable with recent layoffs.

M/36/79.6 kg/1.78 m

Wow. Weak. Really need to work on the pullups and pushups more.

I had 18:28 in me. That was it. 6 rounds of Cindy before I couldn't do any more. I stood staring at the bar for a few minutes and tried two more jumping pullups. Okay, go for the pushups and come back. One, two. Uh.. Three, f...loor.

18:28, HR: 151 avg, 168 max. Whew.

Scaled to 3 pull-ups (from racked bar, feet on floor), 6 car push-ups, 9 squats. 13 rounds flat.

Great workout - I dont know if I like knowing that I will be hurting for 20 minutes though, I am 'looking forward' to experiencing some of those metered dose workouts (21-15-9).

Brett 5 x Mary
Errica 6 x Cindy

Thanks coach.

2nd week on crossfit, 17 rounds + 5 pullups

50/195

Cindy, 20 rounds plus 5 push-ups.

36/m/170

12 rounds 19:50

Great Work Out completed 21 sets plus 5 pull ups

24 full rounds + 5 pull-ups + 10 push-ups.

Stoked as hell at the results here.

13sets (i think, maybe 14) 5 pullups 10 pushups 1squat