Wheeeee, this is going to be fun!

3-2-1 GO!

Wow! This is gonna leave a mark... anyone gonna try both? This will be so much fun before my flight to LA!

thanks for the early post, now I can get some sleep.

hee hee! first time i have ever called a WOD! nice!

ck

Awesome vid...was actually working on my technique to get a muscle-up in the gym today. Can't hit it yet, but I was working a negative muscle-up to get the range of motion started. That helps out a lot. Love Cindy... it's what I challenge anyone in the gym to do when they question my workouts.

M/49/164
Thank you for the early post. My WODS are getting better everyday. Been doing the crossfit thing for 5 months and love it.

Cindy, years ago, was the first WOD I ever did in my parent's garage. Why do I feel like it'll also be the last one I ever do?

3, 2, 1................................

42/164

Hey you guys aren't going to believe this, well maybe you will. I was pressed for time and decided to do Cindy today (Thursday). As I was finishing up I was thinking that Cindy should be showing up soon.

26 + 5 pullups, 10 pushups and 5 squats (PR)

When I discovered I can do pistols I said I would do "Mary" when it came up. Here it is.. uh oh

Umm.. just noticed it's 15 pull-ups. See ya next time Mary

I'm going Cindy on this one

John

Never tried handstand push-ups,
is there a good sub or should i just go for it?

Awesome video. I need Rob Miller to help me. I'm not having much luck with the Muscle-up.
I hope we get Part II tomorrow.

I was thinkin about this workout all day (Cindy, that is), here she is.

This too was my first crossfit workout probably a year or so ago...

World Class Rob- Proving once again that he's one of the best at what he does.. not just climbing.

nice video.. good timing on it too lol, i ordered my rings a week ago.. I was wondering how i could work on my muscle ups! :)

Looking forward to this tomorrow. It will be the first time as rx'd. Now that I have a somewhat decent kip down, I won't need to use a band.

Wicked Vid,waiting on my rings so these tips will deff help.

I will commit now to Mary. Now it's on the blog I can't back out.

#12 See the vid from the exercises page for HSPU variations. http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv

Any chance that Saturday will be "do the opposite workout that you chickened out for on Friday"? Hahaha.

Rob, you are a great teacher, how fortunate they were to experience your style.

Cindy's my favorite -- just need the 20# vest now for a real challenge...

"Cindy"

90 pullups
180 pushups
270 squats

18 rounds completed in 20 minutes

Any crossfitters at the AF base north of Boston? I'm gonna be down there Friday night, might have a chance to workout Saturday morning. . .

Rob has such a demure "Stewart Smiley" teaching style. Never heard him speak, but his attitude is so consistent with these uber confident monsters who would thrash most people in the gym or any other physical arena.

Rob, you big gentle giant, you.

Pull-ups will be the rate-limiting step for me here. Any thoughts on whether to do them:

1. As broken sets, limiting the number of pushups/squats I get to as well as limiting the Metabolic conditioning experience.

or

2. Switch to assisted pullups or (gasp!) the lat pulldown machine?

I did Cindy with rings for the first time but there was no drastic change. However, I did pull-ups on them and did push-ups on the floor. I'm sure if I did push-ups instead, I'd really see my numbers fall. Anyway...

M/24/140
12 rounds, 5 pull-ups, 10 push-ups, 8 squats

This is my favorite workout!

If anyone wants to trade, I'll give you thirty muscle-ups for flexible hamstrings.

Rob Miller is a great teacher!

"its the deepest dip you've ever done and the biggest pull up you've ever pulled"...
great video

Should we do the one which is harder to complete each exercise, or the one which will leave us more drained? I can't decide.. but I think I'm going with Cindy so I feel beat up at the end. Thanks!

#20 thanx 4 the heads up,I'll let ya know how goes tomorrow

I've never met Rob but I like him already.

My first time calling a WOD too... Did "Mary" before checking cf tonight... 22 rounds as rx'ed

Tomorrow will do 50pull//21 DL @ 185 for time, didn't get the triplets in today...

Motivational pic below.

Semper Fi

Funny, I did a 1/2 Cindy today as a warmup, and was a little disappointed with my score. Guess I get to make it up tomorrow.

I got turned on to CrossFit last week by one of my gym buddies.I already got 2 of my clients loving it and put one of my friends through WOD of the day with me yesterday and today,they're all gettin hook on it,keep it coming.

One thing he could've 'improved' on for the MU description is taking the dip down so that the hands go directly underneath the armpits. That's where you want your hands to be right after the transition. Requires a fair amount of shoulder flexibility if you can't do it so you can see what some people need to work on besides strength.

Umm.. Robzilla wasn't that after you deadlifted?? Cut yourself some slack.. You gave your all. You rock.

Thanks Alli, cause I tend to forget to take it easy on myself. I'll get plenty of rest tonight and then go at it tomorrow.

have done cindy so many times and i really like her but there is something about mary that is well...challenging.

30/m/5'10/190

WOD as rx

Cindy
20 sets in 20 min.

I was afraid I would go the next few days with only a sore lower back and legs, but thanks to Cindy my upper back and arms are smoked too.

I will give this one a miss as i did Barbara yesterday.. but you guys knock yourselfs out...:)

Did cindy today on a whim.... 20 rnds and 5 pull-ups. thats a first for me. CrossFit rocks!

Looking forward to Mary tomorrow. Cindy was my first CrossFit WOD as well. Oh, the memories...

Is there a part II or III to this video? My friends and I have been trying to teach ourselves how to do a MU and it aint going so well. We can do pull-ups fine and ring dips fine, but the transition from pull-up to dip is killing us. Any help would be appreciated.

28/f/107

deadlifts:

175x3
185x3
190x3
195x3
200x3 (PR)

oh god no, not cindy. 1/2 cindy about killed me at the cert in september.

New to Crossfit, need a suggestion. I can do 5 pull-ups but not sure I could do it for as many rounds as expected in 20 minutes do you suggest either:

1) assisted pull-ups

2) Jumping pull-ups with a slow negative?

Thanks

#13 Allison and others concerned with Muscle-Ups.

Not that I am the best at them either, but something I found helpful when first practicing them is to completely forget about doing them in the WOD's for the next little while. Do the normal subs for them and then use the "REST DAYS" to practice movements geared towards improving the MU's.

Since my problem used to be the transition as well, I would devote a little time to that on rest days or warm-ups; it wouldn't be hard enough that I was killing myself on rest days, but enough to get that edge. The main movement that I would do was to hang the rings approx at armpit height. Then I would hang straight-arm from them and bend my knees accordingly. I would then go through very high reps of a simulated MU focusing on the transition area and using my feet to work my body through it. Do enough reps and you eventually do feel a burn. Think of it as a MU version of the assisted Pull-up machine.

Also, since the rings require you to use all the stabilizers muscles, I personally think that anyone already reasonably fit has the ability to do a MU already, it just might have more to do with the "new and unfamiliar" movement. So, try do work some rings push-ups into your routine as well.

There is a good sight listed below that gives plenty of different versions of ring push-ups which will begin to strengthen and "familiarize" your muscles to workouts with rings, not to mention help improve your Push-ups at the same time. Hope that this helps somehow.

http://www.ringtraining.com/pages/articles/100pushups.htm

"Cindy"

M/26/190
22 rounds in 20:00

Camp Corregidor, Iraq

Rob Miller has, by far, the best demeanor with clients I have seen, judging from that video. He was so natural. It is almost like he was born to be a trainer.

CFWU x2

After a 25 round cindy last time a taught it was time for a Mary this time.

So did Mary as rex'd but did the pistols assisted for the balance.

rounds: 10!

HSPU went easy with a big ROM
Pistols went also very well only balance with my right leg is a issue
PU were the hardest but I'm pleased with my first Mary.

#48 Hey neighbor. I am right next door to you. Good Job out here. Keep it safe, Semper Fidelis

I got 21 this morning. Might try Mary later tonight just for fun. Hopefully Coach will reward me and take it easy on us tomorrow.

Have you noticed how many people say that Cindy was their first WOD, and than on other hand many people use it to challenge people who question their Crossfit workouts? Maybe there is a link? Maybe Cindy is one of the Crossfit mass conversion tools? :)

Cindy must come up about once every 3-4 weeks which is great.It is a real benchmark workout.
I remember doing 14 rounds about 2 years ago but I am now at the 20 rounds which I feel very pleased about.

Jumping MUs are what finally got me over the hump. They really teach you how to get through the transition quickly. I set the rings at the highest point at which I could just barely jump through the transition, and raised the rings a couple inches every few days or so. A week of this and I was a walking, talking member of the MU club. Also, I think keeping the rings as close to each other, and your body, as possible is very important. Of course, all of this is moot if you don't have a solid false grip, so start there. Hint: it should really hurt at first. Hope this helps.
John

Cindy was my first too! Can't wait to compare results! Also going to practice standing on head since I still get dizzy real fast.

My first threesome perhaps? Me, Cindy AND Mary!

5min rope skipping + CFWUx3 (NO PU's)

WOD: Mary (First time)

9 rounds + 5 HSPU's

Did assisted one legged squats..

Man, am I pleased with myself today! Two days ago, I managed kipping for the very first time. Today, I finished my first WOD that included pullups as rx'd!! Cindy, 10 rounds. And even better, I did the pullups unbroken the first eight rounds :-) Yes, me very happy today!

26/m/163/5'8
"Cindy"
as Rx'd 22 rds in 20:01

Might try Mary later, I am interested to see how I fair. Should be inteesting.

FOB Hughie, Afghanistan

Cindy

21 rounds, plus 5 pullups. New PR.

"Cindy" should be the Army PT test... much better assessment of cardio fitness than a stupid 2 mile run. Every time i've been deployed it's been consecutive sprints as opposed to a nice jog.

I'm sure we could come up with something, maybe CFT followed by Cindy? That'd bring some fear back to the APFT, hahaha.

Since we are talking muscle-ups, I did this tonight, thus proving that cops aren't always eating donuts:

http://youtube.com/watch?v=v7Lxl_dlKm0

A huge kip, but I couldn't get it at all a year ago so I am pretty stoked. Next time I chalk up real good and go for five. So cool to work in the same city as my gym.

Great video. Really makes me want to start saving up to attend a cert. Thanks coach for sharing these little gems of knowledge.

Nick T. One way I train police recruits is by running a modified Cindy (Mindy) based off the Michigan Law Enforcement test. The first time through Tourettes syndrome tends to take over the class. By the second time we do it they see a great improvement in their physical ability and are sold on the Kool-Aid.

GREAT VIDEO

Awesome job as always, Rob. We love your style!

The MU had eluded me so far also.
I think I am still letting the rings get away from body like he was saying in the vid.
Maybe thats why I get the bruises on my arms.
Not sure I have the false grip either.

Anyone know the reason why my posts keep disappearing? The one from today is still here, but the one from yesterday is gone.... I dont think I am including anything that could be considered 'spam'. I was looking for my last Cindy earlier, and couldn't figure out why it wasnt there... weird...

cindy
18 rounds in 20 min
big improvement

Did a 5-minute Cindy as part of the Crossfit Boston warmup yesterday. Although she is one of my favorites (and also the one I challenge people with), I think I may give Mary a go. I've never tried the lass before and I think it's time my fear of her ceased.

Get some.

Cindy
20 rounds, as rx'd.
Better that last time, but not a PR.

26/6'6"/202

16 rounds + 5 pull-ups + 7 push-ups

Mary:

7 rounds + 5 HSPU + 4 Pistols

Feet supported on neck high bar for the HSPU. Assisted pistols (held on to squat rack).

I couldn't even do 1 unassisted pistol (fell on my ass). Probably a flexibilty issue. And poor form. And weak legs.. Any advice on how to improve on those?

Skipped today...I've felt on the verge of getting sick the past couple days, so decided to take it easy. Did my Burgener squats instead.

Cindy. 22 rounds + 5 pullups

6 more than 070929.

25 Rnds/Cindy

Thank goodness for that video. I was just saying yesterday that I am so so close to getting a muscle up, I just need someone to tweak my technique and I'll have it. Hopefully this does it.

YESTERDAY:

TEAM JUDOSO

DOING "TRASHED"

300 PULLUPS
400 PUSHUPS
500 SQUATS
600 SITUPS

37:04

This was a great workout. It was alittle chilly (50 degrees, which is chilly for down here but wifey, steven and I are all from up north so no big deal) and the sun was just setting! I'll be posting the video clips on myspace this afternoon.

It was great! Let me know if you give it, or have given it, a go and how it was!

Have a great day everyone! Wifey has surgery today so I won't be on til later this evening!

~J~

~Train Hard of Stay the F$#@ Home!~

37/m/6'2"/194

First time Cindy:
5 Rounds + 5 Pullups + 7 Pushups

Cindy as RX'd: 16 rounds + 5 pull-ups + 5 push-ups

My last one was 14 rds + 5, but I did jumping pull-ups and knee push-ups after round 5. Having a good kip now really helped.

27/M/172/71"
CFWUx3
"Cindy" 22 rounds in 20 minutes as RX'ed.

Cindy...Mary...Cindy...Mary....
choices choices!
Can we get more Rob coaching videos?

Mark
Feeling kind of puny today

21 rounds +5+10+12

cindy. yesterday. 19 rounds, 5 pullups, 10 pushups, 4 squats & then the bell rang.

my pr is 22 & change, so this was a let down.

pushups were the weak link. this was worse than my murph time.

Cindy as Rx'd,

15 Rounds + 3 PUs.

First time doing anything involving cardio fitness in 3 months. At 7k alt I felt like I was going to lose the lunch from round 5 on... first real CF workout. Felt great!

23/f
"Cindy"
14 & 2/3 Rounds
Woo Hoo! : )

M/39/185

Cindy. 19 rnds and 5 pullups.

Last time out I completed 20 rnds. Clearly a few too many breaths taken between rnds.

Less worse slower

M 48 70" 177

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

24 + 5 pull-ups
---------------------------------------------------
Compare to 070929

25

I got 11 plus 1 pull up, Zack got 10 and a half.

Nick T... I think MOST soldiers would flip if cross fit anything took over the PT test... I think your on to something....

We are a day behind everyone else..My first cindy...nailbiting begins

37/m/6'2"/193

Completed first week of CF and am into second week. "Cindy" as rx, 12 sets/20 min. Assisted pullups with a bungee 5th set.

My name is Carol and my husband was Hammy that posted many times on here. Greg passed away on Monday evening. What they originally thought was a small heart attack, turned into a viral infection that attacked his heart muscle. He was trying to convince a couple of the nurses and the doctor on Monday to look at the Crossfit website and how awesome you guys were. I have included the information for his services. We had seven children, all of us do crossfit. He coached the Barracuda swim team here, a nationally ranked team and they all did some sort of Crossfit for their dryland workouts. HE TOTALLY BELIEVED IN YOU! He was in the best shape of his life and knew it was because of Crossfit. Please relay to Coach how much he was admired by Greg and how much he spread the word about your work. We miss him so much. His last Workout was Tuesday of last week and he was so proud of how he did.

Thank you so much for all you work and just know how many lives you touch even if they do not POST all the time.

Carol Hamilton

As most of you have heard by now, Greg Hamilton passed away on Monday evening. He leaves behind a loving wife, 7 children and a multitude of friends and family. Greg and Carol loved their friends, family and life together.

Funeral arrangements have just been made.

Brookside Funeral Home
Millbrook AL

Visitation: Friday, November 9th from 5-7 pm

Memorial Service: Saturday 11 am


The family is requesting that in lieu of flowers, please contribute to a fund that has been set up for his children.

Greg Hamilton Family Fund
Compass Bank
Riverchase Banking Center
1789 Mongomery Highway
Birmingham, AL 35244

Attn: Brenda Bole
205-297-3510

nadia

great job on the new pr.

freddy c.

post was late the other day but congrats on the new pr for squats. re your commment about having crossfit when we were in our twenties, so with you on that. would have saved me years of shoulder pain from the usual back-n-bis, chest-n-tris, blah blah blah.

FOB Warhorse, Diyala Iraq (the heart of it all...)
Malcom, Pat and Tim...Crossfittin' like a mo fo, flossin' n' sh*t!
As Rx'd
Malcom 16
Pat 16 plus some change
Tim 20 (PR)

M 36, 179
Did half Cidny (10:00 min), and hit PR of 13 rounds + 5 pullups + 10 pushups (almost 14 rounds). Happy.

FOB Warhorse, Diyala Iraq (the heart of it all...)
Malcom, Pat and Tim...Crossfittin' like a mo fo, flossin' n' sh-t!
As Rx'd
Malcom 16
Pat 16 plus some change
Tim 20 (PR)

ok, so I did mary yesterday, I thik I'll do cindy today. Legs and shoulders are sore.

15 rds of Cindy. I look forward to the day I can do 20 rds in 20 min and call myself a man amongst men.

my bad...I only did 19-still a PR!

25/m/170
first cindy, 12 in 20mins.

Cindy

11 Rounds

This rib and elbow combo is slowing me down. I hope it heals soon.
I was hoping to blow out 15 today. Oh well, all part of it.

35/m/70/180
800m run warmup 4:12
Cindy as Rx'd, 13.6 rounds
Saw some a trainer at the gym running some folks through a crossfit-type workout, plyo box, kettlebells, deadlifts and recumbent pullups.
Day 2 of the Zone and man am I craving crap food and pasta.

41yo/f/162#
Cindy 16 rounds 3 sec to spare
all pullups with blue iron woody bands
1st 8 rounds ring pushups, 2nd 8 rounds on knees
spin class 1 hr.

M/30/5'7"/183
Cindy
18 rounds

Age=27
BW=185

Cindy in 24 rounds.

Hey everyone, I am rather new to crossfit but am blessed to workout at a gym where crossfit is accepted. A bunch of guys from the gym including myself are planning to start crossfit jan 1. Until then I work crossfit into my current training split. I have to say, that crossfit exposes so many weaknesses and its fun to push myself to the limits.

I have a question: Has anyone worked crossfit while training for a marathon/half marathon? I have never run a half marathon but am planning to run the Shamrock in Va Beach on March 18, 08. Any advice is appreciated!

wod
5 rounds 225 lb deadlift
12 knees to elbows
7min 40 secs
forearms burn like crazy

Anyone have an awesome tip[ for a handstand pushup? I'm really struggling with that...

I tried a variation of Cindy but instead of squats I did 10 push-ups. Its a smoker.

"a muscle-up is the deepest dip you've ever done and the biggest pull-up you've performed." Nice I'm going to use that next time I'm trying to explain a muscle-up.
I read the other day that they have drooped the muscle-up as a skill grade in gymnastics. It used to be an A level skill but they thought it was too easy so they have dropped it completely and it no longer has a rating... haha to easy...hahhaha.

Excellent video. It'll be nice to work on those over the weekend.

Rested for PT Test this weekend.

Looking forward to the workout.

Attempted the Amundsen 100 pullups in 3 minutes last night. I only got 80. I then did the deadlift workout (my grip was fried).
315x3 335x3 355x3 375x3 400x3

My form is absolutely horrific on my deadlifts. I'm thankful to have the strength to get these numbers. I believe if I actually took the time to stretch out my hamstrings and get good form, I can reach 500 - 600 ranges. I cannot squat low like most people and end up using all lower back to pull.

#103 va_beach Matt

Hey Matt. I am currently training 4 different clients for the Shamrock Festival, living in VB myself, and train all my clients CF.
One of the results that CF yeilds is an increased aerobic activity and cardiovascularity via interval anaerobic training. In my opinion based on experience of my own and those of others I have trained, there couldn't be a better way to train for the Shamrock than through training CF. CF will add lean mass, burn fat, increase your speed, endurance, self confidence and self esteem and align you with a community around the world that is improving themselves in the same manner everyday.
Unless you are at one of the two CF affiliates here in VB, which mind you both Jeannie at Jeannie's Beach Crossfit (she used to work for me) and Thomi and Pat at Crossfit Virginia Beach are absolutely fantastic and both affiliates are worth every penny and then some to pull from their experience and knowledge, but unless you are at one of those, i have a feeling I know what gym you are at, and it is a good place to be as well.

Good luck in the Shamrock, and I hope that I helped!

~J~

~Train Hard or Stay the F$#@ Home!~

Yesterday we attended a memorial at JFK Chapel, FBNC, in the morning for MAJ Jeffrey R. Calero. He was in the 1/20th SFG(A) and was killed on October 29, 2007 in Afghanistan, when he stepped on an IED.

Jeffrey Calero was a fellow CrossFitter. In one of his eulogies, his friend speaking said that he will miss 'silently suffering through a CrossFit WOD together'.
It was a good memorial with no notes missed by the bagpiper, no 'popcorn' with the gun volley, and Taps was clear.

The memorials do not get any easier. I have been to 8 this year alone and that is not all of the SF guys that have been killed. We miss all of our friends, and think about them often. We won't forget the sacrifices made by all.

To all of the deployed soldiers out there, Stay Safe, you all are in our thoughts every day, and Thank you!

Kate

16 rounds + 5 pullups + 7 pushups

Still can't break 17...pushups kill me, the squats and pullups are pretty much rest for the pushups.

26/6'8/215

Cindy

18 rounds + 5 PU

First post here. Doing CF for nearly a year, improved everything loads. One question. Me and my girlfriend were wondering, where is all the men's bodyhair in the videos. Is there some CF / kool-aid shearing exercise I've missed? Is it an American male waxing aesthetic thing? I'm quite follically challenged myself, but i'd look like a gorilla next to your video guys.

After watching the video I got excited and decided to practice MU. Still can't get one. The transition is killing me.

So after failing, I went ahead and did Cindy.

22 Rounds (24 Rounds PR)

Wasn't tired at all because I paced myself. Will definitely up the rate next time.

You're my favorite Cindy!!

3-2-1 Go!

First day in weeks I've been able to do any pullups.
I made it through 10 rounds, but didn't want to overdo it and end up back where I was.
So, 10 rounds of Cindy and some oly work.
Squats were burning after those deadlifts.

Such a simple workout kicked my keaster after doing a boots/ute's + sapi plate filled flak + kevlar + 50lb ruck run for 5 miles. :38 run, but only got 15 sets in on the WOD.

CORRECTION: 48 MINUTES!!!!! WISH I COULD DO IT IN :38.

9 rnds exactly Mary, I definately like Mary better than Cindy. I think I need to figure out a better way to tape my hands, any suggestions?

38/m/6'1''/205

ok here it is, my first ever WOD, "Cindy"- 7 and i thought i was in shape, brutal, thanks for the wake up call

Where is Kelly Moore?

JB 6'5" 215 M
MD 6'1" 152 F

This is great! We are still down in Orlando and did Cindy yesterday. JB took 21 rounds (24 is personal best, but pullups were probably not full ROM like they are now). MD rocked out 16 rounds (pushups were elbows-level-with-shoulders, but not chest to the floor...we counted them anyway). She also used the lat machine since she cant do a full pullup and I was on the bars anyway.

It was a solid workout. Newbie JS "drank the Kool-aid" and might be hooked on CrossFit now. She rocked out on her third workout with lat machine pulls, "girl" pushups and squats. She charged it though and her form actually got better as she went.

Last night MD and I also worked on handstands and talked form (with some much appreciated help looking at the videos online). It was like a sweaty homework session.

Regretfully, were both leaving today...so CrossFit CTTA is officially in the books.

GET SOME GO AGAIN

#119 nolan
This is the way I tape mine, and it works really good for me. You might want to practice a few time before your next pullup session....

http://rifsblog.blogspot.com/2007/05/how-to-tape-your-hands.html

Anyone having wrist/hand problems? My left hand, It hurts to close it. The pain is on the "meaty" part of my palm at the base of my thumb.

Still going to do the WOD, might have to do the pushups on my knuckles is all...

www.angrydalty.com/crossfit.htm

BW 174

Mary as rx'd

11 rounds, 5 HSPU, 10 1 Legged Squats

I've done Mary before, but this was the first time I've been able to do legit hand-stand pushups the whole way through.

Mary was pretty funny because we used a couple Air Force pallets, a piece of crap pullup bar made of rebar, and a water treatment truck for the handstand pushups. People look at us like we are crazy. Gotta love CrossFit.

Scores for Mary today:

Jason: 9 + 5 Handstand Pushups
Ed: 7 + 5 Handstand Pushups
Andy: 7
Chris: 5 + 5 HSPU + 10 OLS + 7 Pullups

We had one taker for Cindy:

Nick: 14

The best thing about CrossFit is no matter what kind of shape you think you are in, you always find something you are weak at to break you off.

m/55/200

cindy

26 sets

bw 170

17 rounds

+ 18 lb weight vest

My $.02... I think that Cindy strikes a cord with a lot of new folks getting into Crossfit because it might be the most physcially and mentally 'accessible' girl. I'm betting that most new folks won't know about muscleups, cleans, thrusters, etc... plus it probably 'sounds' the easier of the girls.

I know when I first started CF, I slightly pooped myself reading Angie. Looking at Cindy was something realizable and something that I could at least feel good about accomplishing (though I only got 4 way back then, I still went through all twenty minutes). I can imagine some folks might be a bit discouraged trying to do an Angie or a Karen right off the bat. *shrug*

Did Cindy earlier this week, so instead I did...

Angie on Caffeine

100 Jumping Pull Ups
100 GHD Sit Ups
100 Clapping Push Ups
100 Jumping Broomstick Back Squats

Broke up the sets 25x4

24:51

Nice scores on Mary, guys -- those of us on this side of the road wimped out and all did Cindy:

Ski: 15
Magnum PI: 14
Schneegans: 15
Max: 16
Kendall: 21

I ripped off 17 and some change, but my pullups definitely need some work.

How you guys feeling after the 24-hour run?

Been out for about 2 months...decided that Fran would welcome me back with open arms... as Rx'd I put up my best time.. 5:36. I then collapsed and legs started to shake. I somehow found enough energy to pull myself to the bathroom to get reacquainted with pukie. Man did I missed this.

Looking forward to doing Cindy again. This was also my first CF workout.

23m/6'2/190

#121 Bingo,

I just returned from the World Kettlebell Sport competition held in Miami. I did Crossfit and Coach Imes proud, earning the World Class Master of Sport title with 187 jerks and 178 snatches in the 50k weight class.

I stopped doing the Crossfit WODs about a month out from the comp and now I'm taking a short break from training to just relax. I need it!

We pussed out on the 24 hour run. We were supposed to run it, but ended up having a couple of things come up that broke up our team.

Did you see our CrossFit segment on AFN yet? I've got a copy on digits if you want it.

JW

4 round improvement!

20 rounds
20:05

14+5+8

Outstanding video. This is the first instructional video I have watched featuring Rob. Outstanding coaching and cues. His clients are lucky to have him.

Tony

Been strictly lifting and have not done a WOD in about 2 1/2 weeks so I hope to do better next time.

27/6'/202#

10 rounds +5 pullups

31/F/158/68"

i am going to write this and then go check out all the comments. first, i will tell you all that i finally figured out my chest/back pain. i had it checked out yesterday and and sure enough, i have a rotated rib. i makes dips, bench press, heavy cleans, distance rows hurt like a mother. this has been going on for 2 years or so. i have to modify a lot for the time being, but refuse to stop my CF workouts. i had it adjusted and between that and the DLs yesterday, i feel like i was beaten last night. but onto the WOD...

w/u bike 5', trap rehab (3x10 I's, Y's and T's)

14 rounds

did not attack this workout and had to "cheat" on my pushups (go to 90 degree elbow bend) and have extra pullup help, due to injury. i was expecting 15 rounds with all the extra modifications, but i'll take 14. cindy was my first CF workout back in February, 10 rounds with lots of help then too. i'll take the improvement.

ck

m/37/6/167

Cindy - 20 rounds + 5 PU, 10 PU, 1 Squat

M/51/209
11 rounds Cindy. I could have done 12 but a trainer brought a client over to to the pullup station I was on while I was doing the pushups.

CrossFit Mississippi
25/M/180
"Mary"
-20 min
5 Hand Stand Push Ups
10 One Legged Squats
15 Pull Ups
-9 Rds minus 5 pull ups

Another morning workout, feeling great, and plan to sleep like a baby on my flight later this afternoon.

"Cindy" as RX'd

WU
500 meter row - 1:26.0 (PR! Again with photos!)
CFWU only sit-ups and dips (and usual stretching a la Greg's WU)

22 rounds + 2 pull-ups

I was still a bit winded from the row, only took about 2 mins rest between the row and the CFWU, and another 2 mins rest between CFWU and my first date with "Cindy." She's a tiger! Anyway, I'm confident I can get into the mid-20s next time. The squats were the most painful part, which was a bit of a surprise. Also, Pukie was watching closely, but stayed on the sidelines.

#132 Kelly Moore-
That is awesome, Congrats on the win!
Enjoy the relaxation. :-)

Kate

#111 j Rock-
Thanks for the info! I found a half marathon training program from the Shamrock website that looks manageable. I love to workout but I don't really care for the running all that much and the farthest distance I have run to date is like 6.5 miles. I def. love the crossfit workouts as brutal as they can be though.

I actually workout at The Gym Downtown on granby st in downtown norfolk. It's not an official crossfit gym but there are some crossfit ppl there. Not to say that I dont get weird looks when doing some of the workouts...

That being said, I'm glad to get a vote of confidence about crossfit and training for the half! Like your quote and I agree with it fully.

Im excited for this workout out Cindy was one of the first crossfit workouts I ever did. I got 10 rounds.

Im going to do it a little different this time.

7 pullups
15 dips
15 squats

I am going to run this cycle for 30min

#132 Kelly Moore - wow very cool! Great work.

ANY ADVICE WELCOME

If you are in the 20-25 rounds for cindy, would it be reasonable to add a weight vest at this point, or should the round total be higher before adding the extra weight.

Kelly Moore- That's the coolest! Great job!

22 complete + 3 pullups.

165/28/m/5.9

^^^Cindy

Cindy
21 round

40y/o M
75" 198#
"Cindy"
23 rounds new PR by 3rds despite demanding work week.

30m/174

NEW PR - 29 rounds +5 pull-ups, +10 push-ups.

No way I was going to do 15 squats in 5 seconds, so I stopped with 5 to go. Beat previous PR by 5 rounds, I can smell 30 rounds now!

Congrats Kelly!

M/22/6'1"/185

Mary as Rx'ed: 13 rounds
Cindy is Rx'ed: 25 rounds

Really tough

Oh - that was Cindy I did btw. =P

21/M/163

Cindy: 14 rounds even

That's 1.6 rounds less than my PR, but that PR is with jumping pull-ups. The PUs were decidedly less jumping today, with me just pushing with my toes a little.

Pull-ups are the number one thing slowing me down in all the WODs. I hope they start improving soon. Any suggestions on the best strategies to improve them?

Rob you are such a great and patient teacher. I think a lot of trainers would benefit from being around you just to catch a glimpse at how the mellow side lives. By the way, the Black Canyon is calling for you!

m/38/165
3 mile trail run
"Cindy" 18 rounds
3 mile run back
Tallman State Park

44 yom and 283 lbs

Cindy with jumping pullups 13 rounds

Gravity sucks.

Jeff A - head to the forums and look up Grease the Groove.

Cindy

1st workout in 2 months

18 rds

Cindy
20rds as rxed

I've never tried both in one day...might as well give it a go now.

45m71"186

cfwu x 3

wod as req'd

23 and 5 pulls

Rob is an awesome instructor. I spent two days in his shadow and was impressed with his relentless attention to detail. He is not nice. He's just passionately dedicated to the principles of CrossFit and proper technique. He'll pick apart your form and help you reconstruct it correctly. Working with Rob, you'll get tired, and sometimes frustrated and angry, but you'll walk away enlightened and thankful.

27/242/78"

Cindy as Rx'ed
17 Rds, 5 pullups,10 pushups

Carol #92, Sorry to hear about the loss of your husband, sounds like he will be missed dearly.

Kelly Moore, Good Work, Congrats!

37f/140

Cindy as Rx'd:

19 rounds

Great job, Kelly!! Thanks for checking in. See you after your (well-deserved) break.

D.

25/m/135

Mary

6 rounds

I realized recently that I wasn't locking out my elbows at the bottom of my pull-ups, so I decided to fix that and I started with Mary. This was also my first time doing all the HSPU's in Mary nose to floor, as well as my first time doing the one-legged squats without a hand on the wall for balance. So, although I only got 6 rounds, I feel pretty good about today's WOD!

Cindy: 21 plus 5 pullups. 2 rounds off my PR.

Congratulations Kelly Moore. I have also missed your postings. I have always admired the numbers you post up. Would love to make half that!

Addey, #61. I hear you. This is also my first Cindy unassisted as as rx'd. Was happy with my results. Getting the kip down was a milestone.

Cindy:
12 rounds

Nursing a pulled hammy
Did three rounds of
21 HSPU
42 Situps
42 Pushups
21 Pullups
400m jog just to keep it loose

Didn't time it. Worked on my Kip skills and form on HSPU. Hopefully I can catch up this weekend if my hammy heals

Cheers

#124 PatrickD --

Check out _The Anti-inflammation Zone_ by Dr Barry Sears.

I had what sounds like a very similar pain in my left wrist. Holding a bar in the rack position was a screamer. HSPUs and cleans were absolute killers. I was icing it every night and taking 2400mg vitamin M (motrin) per day with no improvement. What did help me was:
1.cutting egg yolks completely out of my diet (I was already on the Zone)
2.taking fish oil
3.resting that area (e.g. doing pushups on my knuckles, no handstands, no cleans/front squats).

After 3 months of trying everything else I could think of, my wrist was fully funtional after 3 days; back at 100% after 1 wk.

Good luck. I hope this helps.

Cindy as rx'd

21 rounds + 5 pull ups
PR by 1 round

27/m/200

I've always loved Mary, but Cindy is my "Lady on the side!"

I'm excited about today, this is one of my favorite WOD's.

30/192/M
Cindy: 9 rounds + 5PU + 10 PSHU

#92 - Carol...please accept my condolences on the loss of your beloved husband. I remember seeing Hammy in the comments. I send my prayers to you & your family.

I did Cindy-lou-Who-who was no more than two...sub'd jumping pu's...14 rounds in total

16 rounds, plus 5 pull up, 10 push up, 6 squats PB!

last time 14 rounds

Started the zone diet this week. So far hasn't been too difficult. Using the eye method most of the time and measuring when I can. Seems ok, it looks like I will try Cindy again next week to see if I do better.

Todays Cindy 14 sets.

Could have pushed it a couple of more sets if I had waited until the afternoon to do this.

28yom/6'4"/215#

11 or 12 rounds of Cindy, I had trouble counting and it was generally a very weak day mentally.

Cindy As rx'd

24+

#92 Carol Hamilton

Sorry to hear about your husband. Greg sounds like he was one of the good guys. My thoughts and prayers are with you and your 7 little ones.

Trip

Carol, #92: Very sorry to hear about your husband. Condolences to you and your family.

#92 Carol-
Thank you for taking time out of your grief to share. I missed your post earlier, so I apologize for not offering my condolences until now.
I am terribly sorry for your loss.
I liked to look for Hammy's posts and read about your family CFing together and I enjoyed his humor.
You and your children are in my thoughts and prayers.

Kate

wod as rx'd "Cindy"-23+5 pull ups & 6 push ups
I'm still shaking & I finished over an hour ago.
Thanks OPT for the coaching.
I need to work on less rest in push ups and all sets of squats straight thru with better breathing to get to 25 rds.

Cindy for me.

12 rounds + 5 Pullups + 10 Pushups + 5 Squats.

Thank God for squats, they were a rest from the pullups and pushups

John

37/m/170
as rx'd: 26 rounds (PR)
tried a new approach, just going for max from the beginning. much tougher that way...

#92 - Carol - My condolences go out to you and your family. Thank you for taking the time to post those touching comments.

Angry G: Whoa that's a lot of rouns.

Carol, #92

I am so sorry for you and your family's loss. My thoughts and prayers are with you.

Jason

as rx'd 11 rounds

cindy with 95lb squats!! lots of fun, however only got 13 rounds in...

Carol #92, I am sorry for your loss. You and your family will be in my thoughts and prayers.

As for the muscleup video, I along with many other people on the board are anxiously awaiting part 2. Hopefully we get #2 tomorrow or soon. I just recently began on my journey to complete a muscleup. Frustrated at first by the feeling that I am not even close to doing one. I did find some helpful training tips on the beastskills site. The biggest help so far has been the recommendation on how to do "assisted" muscleups, with your feet on a platform (bench, jump box or in my case a cooler). I also read on a message board a post stressing the importance of shoulder flexibility. That is a glaring weakness for me so in addition to the muscleup work I have put more focus on shoulder flexibility as well.

cindy with 95lb squats!! lots of fun, however only got 13 rounds in...

I concur with #26 wich, what a great instructor. I can see how he is so good with the Crossfit Kids.

43f/5'4/120 Cindy/10 rounds +2 pull ups...any good? My first WOD, and my pull-ups really stunk - had to break 'em up after round 3 or so...Did push-ups with feet up as my shoulders hurt.

26/M/166#

26 rounds (PR by one)

M 29 / 180cm / 81kg / Helsinki, Finland

Cindy: 14 rounds with 15 sec of overtime

Quite pleased with it to be honest even though I did the squats with very moderate pace (I just hate fast up'n'downs).

Carol, condolences on your loss.

started out with mary... 8 rounds 19:45
5:00 rest
finished with cindy. 14 rounds 19:25
190 pull-ups
40 hand stand push-ups
290 squats
140 push-ups

never in my life could i ever think of doing that in 40 mins... i love crossfit

started out with mary... 8 rounds 19:45
5:00 rest
finished with cindy. 14 rounds 19:25
190 pull-ups
40 hand stand push-ups
290 squats
140 push-ups

never in my life could i ever think of doing that in 40 mins... i love crossfit

27yrs/M/164lbs
1 mile run (7 min) then 2min rest before WOD.
"Mary"
11rds in 20 min as rx'd
Total Reps:
55 HSPU
110 one leg squats
165 pullups (kipping)

44/M/6'/185
ROUNDS: 27 + 5 PULL-UPS. CINDY

DID MARY LAST TIME SO CINDY WAS UP. MARY WAS MUCH HARDER THAN CINDY I THOUGHT.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

MOMO-RUSS:
Thanks man, that looks like the ticket. I've been trying all sorts of things from regular callous maintenance to taping, but just like the blog says I have trouble keeping the tape from rolling. I'll give it a shot the next time I do pull-ups, definately looks like the way to go. My hands thank you.
nolan

32/m/215/6'5"

16 rounds Cindy

Reading how many rounds some people did makes me want to cry! :)

calebg: M/155/24YO
"Cindy"
20 rounds in 20 min. (4 less than my PR of 24 before my 12 week hiatus after my wrist surger)

laramy
17 rounds PR by 3 rounds!!!

Carol, our prayers are with you. #65 Freddy C. I have often thought of doing a video of me in my uniform doing the same thing! Stay safe brother!

27/M/5'10'/185

16 rds in 20:34

Wasn't feeling it today

"Cindy" as rx'd

11 rounds

My first round of Cindy ever, as prescribed:

22 rounds, 5 pull-ups, 9 push-ups.

26/m/200/6'0"

36/m 175
Cindy 18 rounds (PR)

Awesome video today. It really inspires me to actually buy a pair of rings.

Cindy, as rx'd:

12 rounds

This was my first date with Cindy and was proud of the results. I was shooting for at least 10. Next time I want 15!

Angry G -- You're my hero! Almost 30 rounds...incredible effort!

Cindy, as rx'd

11 rounds.

Yvette my goal was 10 too, nice work!

#210 nolan
No problem glad I could help, I know I have the same issues, It's tearing the old callouses that really hurt, and as far as maintenance goes it really does help to keep those little puppies trimmed and filed, my significant other makes fun of me because while she is doing her nails, I'm doing my hands.. I hang (literally ha) with some free climbers and they all use alcohol to dry and toughen there hands after a callous has been torn, I've tried it but couldn't really tell the difference, but your welcome too. Oh check this blog out too it's David Whitley's hes a bad lvl 3 RKC kettlebeller/ massage therapist so he has to keep his hand soft but tough. He has some good tips on there. http://irontamerblog.blogspot.com/

M, 175, 39

Cindy
24 rounds

CAROL,

YOU AND YOUR FAMILY ARE A PART OF OUR FAMILY OF CROSSFITTERS. YOU WILL ALWAYS HAVE FRIENDS TO HELP.BE STRONG.

ROBERT.
TUCSON, AZ.

Cindy, 20 rds as rx'd (kipping pullups).
+2 rds from last time.

21 rounds PR

34/M/6'0/205
First time 4 Cindy ever

15 rds in 20:10, did 5 more rds to reach goal of 20 rds...total time 28:30/had very slow start, will do better next time! Great video

12 rounds as Rx, but additional 8 without the pullups... since the jumping part would have been about 20"

Cindy - 15 Rounds in 19:47.

Last time was 14 rounds in 19:40. w00t!

Carol~
Our hearts deepest condolences go to you and your children as you move through this time of mourning.
We wish you love and peace for your healing heart~

AllisonNYC - It is all about pushing yourself beyond what you "think" you are capable of.

Amazingly enough the thing that helped me keep going was not thinking about Cindy at all. It was more like just counting the round number in my head with each breath. By forcing myself to only think of the round number and making sure I was continuing to breath, I was in a complete Zen state, which I'm very accustomed to since I practice Zazen daily. Focused and concentrated effort is something I strive for in every WOD, so the rest of the world pretty much drops out for me between the 3,2,1..go! and the beep of the watch ending the WOD.

This state of mind is often said to be "compartmentalizing", something people in high stress or mentally taxing jobs deal with every day. The MIL/LEO individual cannot be worrying or distracted with what is going on at home during the course of executing their mission, so they set it aside and focus on the task at hand. I apply the same principle I used in my years as a pilot to my workouts. The only thing that matters is lifting the weight, performing the exercise. The feeling of "tired" does not enter my mind during the workout, it only hits after it is done and I'm laying on the floor.

45m198#

as rx'd
19 rounds flat, last time 16 rounds.

did the last round in 45 seconds to finish me off. found a good, fast tempo that didn't waste me and was able to do that sprint at the end, but not totally wipe me out like these used to. pushups still my weak spot.

Should have said "use" as a pilot - still flying the friendly (and often not so friendly) skies.

oops, did cindy

The mind tires before the body does!!

21 rounds o' Cindy - no kipping pullups till the last 2 rounds

first time with cindy,

16 rnds

35/m/5'11"/175

Cindy...22 rounds

Will try Mary next time this WOD comes around.

24/m/199!

21 rounds...still had 57 seconds left and just couldn't mentally push myself for one more round. Up from 13 last time though, so not too bad.

Cindy as rx'd.
11 rds plus 5 pull-ups and 2 push-ups.

Carol Hamilton, you and your family are in my thoughts and prayers.

First Cindy

16 rounds with one second left

Guess that would make it a PR

Mine was Cindy by the way.

First time here. What does WOD stand for?

Tim: as rx'ed

"Mary"

9 rounds + 5 HSPU + 10 pistols + 10 pullups

cindy
16 rounds and 5 pull ups, 3 push ups

Cindy: 16 rounds (strict pullups).

One of my first WODs; hope that's at least a somewhat respectable score.

First attempt at mary ever.
8 rounds....loved it.

male/31/79kg

Carol #92, very sorry for your loss.

Cindy -21 rounds in 19:47...was going to barf so didnt attempt another round

WOW! A friend of a friend told me about CF yesterday afternoon. I spent the evening checking out the website, and couldn't wait to get up this morning and head to the gym. I attempted to remember the warm-up video that I watched yesterday, followed by a 1m treadmill for warm-up.

Cindy becomes my first ever wod :)
13 rounds.

Simply amazed at both the cv workout, and the fact that I've been pumped all day. I remember looking at my watch thinking I've got to be close, only to see that I had eleven minutes left. I was breathing hard and sweating. Toward the end I kept looking at the clock thinking I could get one more.
Well needless to say I will improve and I don't think I could go back to the typical boring 3x10/chest-tri, after this.
Just wanted to say thanks to MBN for showing me this :D
I'd rather be strong, than look strong...

170/6'0/m
cindy
20 rds. 20:18

#92 Mrs. Hamilton and family, please accept my sincerest condolences for the loss of Greg.

m/39/208#/73"
Cindy (first time)
6+ rounds
35 pu (-85# BW on grav)
64 push ups (knee) [weakest part]
100 squats

M/27/175
CFWUx3
WOD as Rx'd: Mary
12 rounds + 5 HSPU.

14 rounds, but subbed hanging rows for PUs since I have no bar in my room... and was typing a line or two to my wife via IM between sets (hey, gotta keep in touch), and had pulled something trying HSPUs beforehand, so not a best showing or a particularly accurate one. Ah well, maybe next time.

m 41 195

my first Cindy
what an awakening - am toally spent
as rx'd - 12 rounds in 20 min
defintie room for improvement, 15- 16 next time!
I need to learn to pace myself

cheater hspu (stomach facing wall)
shaky on 1 legged squats (first time doing them)
first set of pu unbroken, sets of 5 thereafter

6 rounds + 5hspu and 10 one legged squats

m/33/176 188 days since CF, Columbus Ohio

Ciry (Cindy/Mary)

I tried Mary for the first round but completly failed on my left leg doing one legged squats. Interesting since that is the are I hurt a few weeks back. So I switched to Cindy but instead of push-ups I did HSPU. So

round 1
5 HSPU
10 assisted one legged squats (failed on every one)
15 PU

rounds 2 thru 9
5 PU
10 HSPU
15 squats

had nothing today 17 ds, 6 off my best. lost my push-ups in rd 8, did tabata push-up w/vest 2 days ago think that killed them.

Hey Crossfitters! TGIF
5 rounds + 5 HSPU as Rx'd.
1st time able to get 3hspu by myself,been trying awile now, so the fact that i knocked out 3 after being out for a couple of wks is proof that this is the best system ever. Started with full hspu's then finished with those God blessed kipping ones.

My deepest Condolence to the Hamilton family for your loss. May God bless your family with an easy transition. You'll be in my prayers

25/m/160

Cindy - 19 reps, almost had time for a 20th

32/M/175

22rds + 5pu, 10 push ups, 5 squats

Will be doing Cindy today. Going to wear a 20lb vest, should be a good one.

Hooah!

27/m/180
Cindy - as Rx'd
18 full rounds and 5 pullups

m/29/185

cindy

13 rds + 5 PU

Done after yesterdays deadlift workout. My legs really slowed me up.

40/M/170

Cindy: 19 rounds + 5 pulls and 8 pushes

24/m/170

Mary - 8 rounds on the dot.

m/22/217/6'0
11rds +5pullups

13 roundss (pr)

16 rounds plus 5 pullups. i suck at pushups

35yom 5'9" 210#
First time going around with Cindy.But 14 rounds as rx'ed.
To all of the MARINES that post on here: HAPPY BIRTHDAY!Dont forget 10 nov 1775 SEMPER FI ooooh rahhhhh!

Comment #242 - Will - Workout of the Day

27m 6'1 208#
mary
7rds plus 5hspu.

with 20 lb vest 15+13

krista as rx'd 17+13

42yo/185#

22 rounds + 5 pull-ups
I am in the middle of CIndy thinking, "No way anyone can do more than 25 rounds of this!" Then I remember seeing Greg A. at the Valencia Cert crushing a mini-Cindy and I quit my whining and try to work harder.

Tim H.- Saw your post about your back yesterday. I hope you are feling a little better today. Just a tip from one 40+ to another. I woke up today with no back soreness what so ever (and no motrin in my system either)! I have found a good routine for me: full body warm-up and 10 minutes or more of pre-stretch. I take a good half an hour or more to work up to my opening weight. I film all my sets and check my form before I go heavier. That has probably been the biggest difference. Sometimes we think we are nailing it and then we get humbled when we see the video. (Get a vid camera, it pays for itself in the long run) If I can't fix it at the same weight, or I know I can't fix it, I call it a day at that weight. Also, I spend a good 15 minutes stretching afterwards. Hope this helps you next time!

WU:
Misc. Abs
400m Run

Cindy as rx'd
20 rounds and change.

Cindy, 16 rounds plus change. Was hoping for my first 20 but just didn't have the gas.

Pushups were my limiting factor (again).

46 / 171

Cindy as rx'd -- 20 rounds with 8 seconds to spare compared to 22 plus last time.

Considering I've just come from the Santa Cruz cert where I learned I probably wasn't getting fully extended in my pull-ups, complete lockout in my push-ups, and not low enough in my squats. I'm ok with an honest 20 rounds.

Male
195lbs
5'10"

Cindy: 23 rounds

First workout back from deployment.

38/M/177

CFWU x 3 (without pull-ups)

"Cindy" for the first time ever

10 rounds, plus 5 pull-ups, 8 pushups

Scaled to max rounds in twenty minutes:

3 pull-ups @ 50 pounds assistance (BW 208)
6 push-ups, mostly assisted
9 squats

10 rounds + 3 pull-ups.

3 of the push-ups in the first round were real ones; 1 in the second; 1 in the third. Thereafter, they were all against a bar racked in the second-from-bottom hooks of the Smith machine.

29/M/175

21 rounds. Tough after doing man-makers yesterday, which is now one of my favorite exercises. Perfect for travel as well.

39/m/196#

Mary, as rx'd:

9 rounds (with 1 or 2 seconds to spare).

Pull-ups (surprise, surprise) were the deciding factor here: started off strong (unbroken), then 8/7, then 7/6/3, then 5,5,5 for rest.

HSPU's really coming along, thanks to all the extra practice doing kipping HSPU's has helped (see Rob Miller doing Mary in Flagstaff video: Oct 16 2007 WoD movie (sorry, don't know how to link to that days post)). That has helped me SOOO much on my ROM for the HSPU. Warning: not for beginners (IMO), as there is the very real potential for neck/head/spine injury. The same can be said for HSPU in general, but I felt that I should warn those trying to improve, without the prerequisite foundation. Having said that, I am using a folded up gym mat for padding in case my arms/shoulders give out, and I can rest on my noodle to give my arms a break.

AL

Normally do Cindy, so tried Mary for a change at FightSkool gym.

6 rounds - used one hand slightly on bar to cheat with one legged squats. Damn they are hard.
Pull up about a foot from wall so not much room to get kipping motion.

46 196

cindy 25 rounds even/ off pr by a fair amount

possibly causes, bad day, rom improvement or cute lady showing her "boob" to her girlfriend.

The conversation after was probably more distracting, I am very weak in this regard. But I am not looking to improve.

Jeff-@ home
Cindy-
26 rounds + 5 pull ups

Push ups the limiting factor.

25/M/208#

A little shy of the number i did last time

Cindy as rx'd: 23 rounds + 5 pull-ups

33M / 185# / WOD #196 / CFT 825

"Cindy" = 20 rounds even (pr)

Rested for PT Test this weekend

Last Mary on 070929
1 mile run wu on mill @ 2% incline
16=PR
with 20 sec's left

37m 185
no warm up
wod
23 rounds + 5 pullups and 10 pushups, PR by almost 2 rounds

m/180/18

first time doing cindy
19 rounds + 2 pullups

M / 28 y

Mary as rx'd

8 rounds

Cindy 10 Rounds in 19:48

-pushups biggest time sucker/weakness

26m/185

Cindy

17 rounds

10 rounds as Rx'd
WU 500m row
3:00 jog

26/m/165
Cindy as rx'd: 24 rounds
Still short of my personal best by 4 rounds.

Cindy: One rep short of 23 full rounds, still off of my PB of 24 rounds that I set probably over a year and a half ago.

There's some mental disconnect that occurs with me and Cindy, it's now my worst WOD because I never get better at it. I need to just focus on Cindy whenever she comes up and beat her into submission. My push ups fail me in the early rounds but I need to make up that time on the squats aka. move faster. If I could get through the first 10 rounds with unbroken push ups I'd be golden. Oh Cindy, how I loath thee.

Post-100 8lb sledgehammer hits in 3:03.

I am home for the weekend so l figured i make this one up since i don't have rings (or a non slippary pull up bar) at truman to do Muscle ups.

first time as Rx'd

13:57

i think this was even an improvemnet over my last non-rx'd attempt

I'm going to save cindy for back at school since it will be easy to do in the rec.

embrace the suck is all I can say.

cindy 14 rds +5pu's +10 pushups +2squats

last time 13 rds

bwt 245 32 yom

Modified 'Mary'

Shoulder Press (35lbs), first two rounds were 30lbs. . .oops!
Reverse Lunges
Assisted Pull Ups (green band)

9 rounds

Great video, Rob. Roger w