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 was commenting to me just how what a great coach he thinks you are. I'm of the same opinion. We did Mary on Monday after the gymnastics workout. Here's what we got:

Ugh: 7R
Andres: 7R, 3 HSPu (On parrallets, all the way down, self assissted spot with feet. Had to substitute 30 assisted squats instead of pistols because my legs and knees were thrashed.)
Roger: 9.67R (Free standing hspu's on parrallets.)

Cheers!
P.S., I love the CrossFit workout comments that go something like.. "I did X rounds of Cindy at 7,000,000Ft altitude and was about to barf from round X/4 on, my head was about to explode. I had a wonderful time, it was great! I love CrossFit" You guys are so funny.

14 . ok so i did mary last night, so today i did cindy

36M/5'10"/169.5#

Cindy As Rx: 22 rounds.

Finished last round on the dot. Last time was 19 rounds + 4 PU.

warmup-stretching, 100 rope skips unbroken, 5 DU unbroken

Cindy: 10 rounds and ran out of gas

Crossfit is a very humbling sport. It's hard to believe how out of shape I really am, and how I thought I was in shape before finding crossfit. Tons of inspiration here, thanks guys and gals.
Time to go order some rings and extra olympic plates. Strength is there but endurance is hurting.

First time doing Mary. It really makes you appreciate how important balance and flexibility are.

8 rounds

#92 Carol Hamilton
Sorry to hear about your loss. My wife, children and I will keep your family in our prayers.

Cindy- Rxd 20 rounds in 20minute
I finally figured out how to do kipping pull ups. I'm wooped.

M/44/153
Cindy as rx'd: 21 rounds + 5 Pullups
Last time 22.. close..

17 Rounds

28/f/107

Cindy:

24 rounds

push-ups gave me a lot of trouble. going all the way down now and shoulder isn't too bothered by it as it was in the past. now it just kills me chest. ;-)

pre: burgener WUx2
post: 5,000m row 26:02 (first time rowing more then 1000m, and maybe 10th time rowing total) time is awful, but i was so spent after cindy.

M/21/23

Cindy, 28 rounds + 10 squats. I'm done for the day.

28/m/195

Cindy as rx'd:
21 rds, 5 pullups, and 10 pushups

PR by 10 pushups!

F/46/115

travel workout with quad strain:

Rounds in 20 min
5 HSPU
8L/8R renegade rows, 36# kbs
10L/10R kb clean & jerk

5 rounds +3HSPU

Did Cindy

Pull ups are a huge weak point for me right now..

9 rounds + 4 pull ups

I could feel my triceps popping as I did the last 2 sets of push ups, that doesn't happen often for me :)

age 17 bw 170
mary 9 or 10 rounds (lost count)
assisted a little on 1 leg squats

No Cindy today. I did the 65# x 30 WOD from Santa Cruz posted yesterday followed by the video WOD db swing/pullup double tabata. On the press,push press, push jerk: 1:44, 1:03, and 1:10(?) w/ 5 minutes rest. Push press most comfortable; watch malfunction on the push jerks, there were a little slower than the push press, but not too much. As for the db swing (45# db)and pullups double tabata: total 76 each. Thanks Coach! BW:170 Y/A:59

M/30/170

Any tips on how to get faster at Cindy? I can't seem to break 20 minutes. Hah! Hah!

Cindy: 31 rounds

A new PR! Last time was 28+5 pull-ups, 10 push-ups. Ripped up my hands pretty good. I did GI Jane yesterday after the deadlifts, so I already had a blister on my hand that ripped in round 3 today.

David

61/m/178/6'

CFWU(-pu's) x3
C2 row 1k
HSPU 2 sets

"Cindy" 18 rds + 5 pull ups

last time 15 +5

bwt:154

cindy as rx'd: 27 rnds plus 5 pullups

Carol Hamilton-

I am so sorry for your loss. I definitely remember Greg's posts. I wish you and your family peace during this difficult time.

Some kettlebell swings and walking lunges to warm up

WOD - Mary, 13 rounds plus 5 hspu's in 20 minutes

Some double under jump rope practice

3 rounds
15 ohs at 75 lbs.
hollow rocks
6 hspu
superman hold

Dynamic Warm up
Agility ladder
Full Cleans: 2x110, 5x132, 4x154, 4x154
Modified Cindy: Subbed clapping pull-ups, clapping push-ups and jumping squats.
9 rounds.

Well I've been trying Crossfit for a while and now I've decided to start posting.

Cindy
14 Rounds

26/M/185/6'2"

Carol Hamilton-
I also remember Greg's posts and hope you will stick with the community. Out thoughts are with you and your family. This is a big dysfunctional family and you are part of it.
Wish you well.
Coop

M/28/6'2"/206

Mary-

7 rounds

15 rds + 5 pullups/10 pushups/10 squats (so close!)

45/m/180

pr 16 rounds..yes!

oops..mary 16 rounds

21 rounds + 5 pull-ups (PR)

28/m/186

"cindy," as rx'd: 17 rounds + 5 PUs (PR)

squats are definately the limiting factor for me.

finally surpassed the 20 round mark.
last time - 18 full plus 5 chins/10 push ups
this time - 21 plus 3 chins
chins better, transistion better, squats slightly slower but better in terms of straight though.
push ups the trouble spot for the last 10 minutes this time.

32 yo, 228#

20 rounds, NOT as Rx'ed

did 15 squats for 1st two rounds, 5 squats the next two rounds, then dropped the squats altogether. Feeling a nasty pain in both knees...not the kind that you want to just push through, but the kind that makes me want to schedule an appointment. So I guess it was kind of like a baby Cindy or something.

m/22/71"/155

1.5 mile warm up
first time for Cindy
15 2/3 rounds
1.5 mile cool down

quads were slowing me down, pull ups and push ups were great

This was my first Cindy. (at least thats what I tell my wife)

Male 37 Y.O. 225lbs

11 full rounds + 5 pull ups and 10 push ups. Couldn't get the last set of squats in time. I ended at 19:55

For me the squats were the were the hardest part. My gym is on the second floor. I thought my legs were going to give out going down the stairs to go home.

i should also mention that i bowled a PR of 236 today. i am by no means a regular bowler (maybe 3 times a year) and i haven't been since i began crossfit about 4 months ago. i've always thrown a straight ball, fairly hard, but today the pins were absolutely exploding upon impact. i cannot help but think the extra power can be traced directly to an increase in hip strength - the motion really is something akin to a KB swing or kipping PU.

yet another fascinating side-effect of CF...

44/177

21 Rounds

Had 12 rounds in at 10 minutes and tried to keep a 1 round per minute pace for the next 10. Started to slip at 15-16 minutes, dogged it for a few rounds and had to pick it up last round to squeeze in the last one. Soccer at lunch left me with a tweeked hip ext but the goal was worth it.

12 rounds plus 4 pull ups left

19 rounds in garage
2 rounds less than PR
I have not been working out consistantly of late. Time to get with it. Stopped to drop some friends off at the pond after round 14.

awesome video instruction today and I picked up some great cueing. It's was great to hear Rob Miller and it reminded me of what an excellent job he did coaching when I was a the CF Cert in Vancouver.

Male 37 y.o 225lbs

This was my first Cindy (at least thats what I tell my o'l lady)

11 full rounds plus 5 pull ups and 10 push ups. I couldn't get the last 15 squats in time. I ended at 19:55

The squats were killer. I still have jello legs.

Timely vid. I'm just starting my muscle-up quest & have been recently shamed by difficulty of ring dips

I'd like to visit Santa Cruz someday, but my current fear is to show up & hear 'today we're doing muscle-ups and HSPU's'.

I have a new set of goals - attack the MU, ring-dip, & HSPU deficiency!

M/5'6''/22/195lbs

Today was the first time to do Cindy with no assistance, just kipping.

10 rounds

Thought someone was stabbing me in the side after round 7.

M/34/190

Cindy as Rx'd

21 rounds

When I started CF about 18 months ago I only got 17 rounds. I improved quickly, but for the last 2 I've plateaued at 21 rounds.

bw 253.0
12rds done at home, held negative chinups for 1-2 seconds. Brutal!

Oct 1 was 11rds + 5 assisted chins in 19:30.

"Cindy"

strict pullups, 16 rounds

Carol, My thoughts and prayers are with you and your children. I am sorry for your loss, and thank you for sharing your thoughts with us. Although most of us have never, or will most likely never meet, I always feel as though we've lost a friend every time I hear that someone from the crossfit community has passed away. I pray that you find comfort and peace within your memories of Greg and the little parts of his being that he left within each one of your kids.

29M/5'6"/165#

cfwu x 3 - pull ups, dips & push ups

wod: 21 rounds + 5 pull ups + 9 push ups

Previous best was 19 rounds

After my workout, I was sitting on a chair sweating profusely waiting for my heart rate to drop below 200 & some guy comes up to me & says, "you work too hard. I was getting tired just watching you". All I could do was smile - mainly because I was too exhausted to speak.

Bought some books on "The Zone" today & looking forward to drinking the zone flavored kool-aid starting Monday. Have a good weekend everybody.

Oh yeah - that was Cindy by the way.

39yom:195

15 rounds, personal best.

Yesterday was my first crossfit workout.

Only 4 rounds for me today. Can't do pull-ups yet, just the negatives for now. :)

cindy
18 + 5PUs

17/143/M

22 rounds plus 5 Pull-ups. 1 more round than last time. I did 100 push-ups 100 pull-ups 100 squats and 100 dips last night maybe thats why it was only 1 more round.

mary
10 rd plus 5 hspu 10 squats and 3 pulls
i am making slow progress on 1 legged squats

Mary: 8 rounds plus 5 HSPU and 10 Squats.
Pullups were definitely the limiting factor. After the second set of 15 i did subsequent sets of 10. Great workout. First time doing HSPU in a WOD instead of subbing and it felt great.

WOW. Just did the "Cindy" workout. 22 complete rounds in 20 minutes. Amazing. Still hurting from yesterday's workout:

"Those Burpees Suck"

10 pullups
20 dumbbell swings
30 box jumps at 36" box
40 pushups
50 situps
60 burpees (jump and clap)
10 pullups

Total time: 16:17

LOVE CROSSFIT!

"Mary"
7 rounds
5 hspu
10squats
11pulls

My 1st time doin Mary,man did she kick my ass!!
I loved every min of it.
5'9" 159 m

WOW. Just did the "Cindy" workout. 22 complete rounds in 20 minutes. Amazing. Still hurting from yesterday's workout:

"Those Burpees Suck"

10x pullups
20x dumbbell swings @ 50 lb dumbbell
30x box jumps at 36" box
40x pushups
50x situps
60x burpees (jump and clap)
10x pullups

Total time: 16:17

LOVE CROSSFIT!

forgot to say how much i love one legged squats! first time ever doin those. took awhile to get my balance down but after about 15 mins of practice they got easier. i felt great doing them.

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

WOD
10rds +5 HSPU's

Pistols were not as good as most, I never really do them. Pu's started adding up quickly. Need to hydrate. Bone, to Hoots to Re-hydrate.. quickly!

get some, Go again!

m/36/205

14 as rx.
First WOD Ever.

22/m/187

18 rounds in 20:05
3 round improvement!

35 m 198 CFT 955

cindy asrx

15rounds even. first time doing cindy she is definately not a easy pickup.

Anthony (BW=180)
Notes: as rx’d
Rounds: 30 rounds + 5 chinups + 7 pushups

Jodi (BW=107)
Notes: ring chinups
Rounds: 15 rounds + 5 chinups

WU: CFWU

WOD: 9 rounds, hspu on parallets feet supported. Pistols using one of my rings for balance.

The first few sets of pistols were too slow and not smooth, then found a rhythm in round 5. First time to do Mary - last time I chose Cindy.

Thanks,

Long time listener, first time caller... I really like the program. A friend of mine turned me on to Crossfit a little over a year ago. I have made great strides in my fitness and I am very grateful for the site and its information.

M/37/225 lbs

I did Cindy and tied my personal best at 14, and I did it at 8500 above sea level. I didnt really notice yesterdays dead lifts until I started today's workout.

The first time I did Cindy I did maybe 6 or 7 rounds. I spent most of my time staring at a pull up bar, praying to God for the strength for just one more. I would race thru the push ups and squats, just find myself back staring up at a pull up bar. However, now that my pull ups have improved, I find that the push ups and even the squats are more taxing, making the work out even more difficult - if thats possible.

31/m/150#

5 squats short of 17 rounds

Cindy
17 rounds, 3 pull ups

20/m/180lbs

56 y.o 154lbs 5'10

Completed 20 rounds: PR. Didn't stop to drink water, rested two or three breaths between later rounds.

Age 35
BW 148#

Cindy
25 Rounds

"Mary"
rx'd
7 rds

25 6'5" 245

The extra chub I'm carrying sure kills me on these metabolic conditioning WOD's. They keep getting a bit easier everytime though.

11 rounds
a bit of jumping on the pulls.

36/M/182

I'm a virgin with "Mary", but I made it through 15 times. Pull ups were the weakest and I could have done another few sets of squats. She kicked my but and I liked it. :))

36/M/182

I made it through 15 times. Pull ups were the weakest and I could have done another few sets of squats. She kicked my but and I liked it. :))

I always forget....

"Cindy"

Cindy
17 rds

Carol,
I'm so sorry for your family's loss. I remember seeing his name on the posts. You and yours will be in my thoughts and prayers.

M/36/190
Cindy - 19 rounds + 5 pu (PR)
Some personal observations: although this was a pr for me, I was still somewhat disappointed due to the fact that I just learned to do continuous kips about a week ago, which I couldn't do the last time Cindy came up. I found it interesting that since the pull ups are now unbroken, my chest/tris and glutes/quads don't get as much rest, so they, especially push ups, become my limiting factor. I thought the kips would push me into 22 round territory (my goal this time), but didn't consider how much the broken pullups were allowing me to zoom through the other two exercises. Amazing how Crossfit lifts you up, then knocks you right back down (lol).
Also, Angry G commented above about the mental disconnect when working out. I'm not great at it, but I have found that, at least on squats during Cindy, if I close my eyes, I magically move faster and lower. I now do that on purpose and although I suffer during the transition to pull ups, it never fails me.

random thoughts...

Cindy - 11 rounds as rx'd. Probably could have done a couple more rounds, but I did yesterdays deadlifts about 5hrs ago. Feeling good though!

M / 44 / 6' / 180

Cindy as rx'd. 25 rounds

21 rounds of Cindy, it's not good but I was training for three weeks so crossfit was limited.

13 rds + 2 pullups (PR - previous was 12)

11 Rounds

m/32/174lbs

Did Mary not Cindy b/c of big lunch at Legal Seafood. Sissy.

Ice Climber Mary (at gym)
5 rounds + 5, 10, 8
Good strong effort. P.R. by full round. Pullups were on rope to simulate ice tools.

m/32/174lbs

Did Mary not Cindy b/c of big lunch at Legal Seafood. Sissy.

Ice Climber Mary (at gym)
5 rounds + 5, 10, 8
Good strong effort. P.R. by full round. Pullups were on rope to simulate ice tools.

12 rds(barely)
Pull-ups were rough.
Zercher deads from yesterday didn't help.

WU- 3x Samsons, 15 supermans, 15 sit ups.

WOD- Cindy 11 rounds
jumping Pull ups. 1 2x4
5 rounds strick push ups, 11 rounds knee.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Mary was girl of choice today.

Cindy: 9 rounds

Mary, nice to meet ya

paced myself
did 5 rounds + extra h/s-pu.

weak... :(
25/178/5'10"

21 Rounds w/12lbs in the weight vest

no warmup

then

Cindy@
7 + 2 pushups
-jumping pullups all

33/m/235
(btw I weighed 256 when I started Crossfit 9 weeks ago, see what the Zone and Crossfit can do for a feller!)

Cindy very nice to meet you.

As rx'd - 19 rounds. Cindy introduced me to Pukie for the first time.

I hurled on round 17.

Excellent, I think I might have a new favorite girl, well maybe its a tie sorry Grace...

9th day with CF ,1st Cindy
Started with 15 min warm-up on treadmill then modified CFWU minus Pull-ups and Push-ups then
as Rx'd 12
Finished with 10 Jumping Pull-ups and 10 slow Push-ups concentrating on negatives.
Not sure what to make of my effort. Is this average? Or above or below?? I felt like physically I could have done more but I just didnt have the lungs. What an eye opener.

33 yom/5'6"/180

32/F/5'10"/151#

'Cindy' - 15 rounds
(and ripped my hand, darnit!)

12 rounds +5 hspu (no kipp) + 10 pistols + 13pu with kip.

m/33/70/195

Mary 6 subbed military press for HSPUs

15 rounds with Cindy...she's a Champ

21+5 pullups Cindy.

32/male/167

"Mary" I love you!!!

8 rounds plus 5 HSPU

Pistols done using a ring for balance.

Mary and I didn't get along so...
Cindy
14rds +5, 10, 12

39/M/178

7 rounds, 5 neg pullups. had to go to knee pushups for the last set, negs on the pullups after two sets

M/22/150 cfwux2

Mary, HSPUs on smith-machine, else as rx'd: 8 rounds + 20 HSPUs (just decided to finish off on the HSPUs).

m/40/142

Cindy as rx'd

17 rounds, + 10 pushups + 12 squats; pr

Just find out about this site. Have been trying to find a new workout for awhile now. Can someone just explain to me what has to be done to follow the crossfit work. Where are the full days workouts posted? Any other info for a beginner here would be nice. Thanks

Cindy 23rds

"Cindy"

21 rnds as rx'd + 1 pull-up.

Was aiming for 22 to be up one from last time but w/ the wife watching & 15 month old daughter "helping", it made it hard. I also didn't have my Lt. firedave to keep the pace up. I guess we feed off eachother's intensity when Cindy comes around.

We'll see how he does eh?

a.m. workout of 55 min on bike trainer
p.m. WOD but added 20 situps after the squats. My abs need the help and my lats need a bit more rest.
9 rounds in 19:40! PR for me.

37/M/6'/180#

Cindy

8 rounds

Much more difficult than I expected and with the amazing results of other posters, kind of disappointing. So it makes me feel much better to say I did 40 pull ups, 80 push ups and 120 squats.

Cindy, 1st time

16 rounds in 19.5 mins

16 rds plus 5 pullups.
18:47 then got a call.
pullups and squats felt good had to break on about 7 on the last 3 rds of push ups.

14.5

as rxd, Mary
5 handstand pushups
10 alt single leg squats (5 each)
15 pullups

7 rounds + 5HSPUs and 7 single leg squats no assist on squats this time

last time 9/29/07 7 rounds in 20.40 with some assist on the squats

I'm an idiot... I worked mu's then drank 2 coors lights, and then did cindy. I got 12 rounds, and I'm not sure what got me, but I need to get a little more serious.

m/23/194

Frustrated. I had to wait around at least 3 minutes waiting for the pull-up bar to free up.

14 rounds, 5 pull-ups, and 8 push-ups

34 m 186

20 rounds, 17 rounds last time...

225x3
245x3
275x3
315x3
320x2

27/m/168

Mary

7 rounds + 5 hspu + 10 pistols + 12 pull-ups

hspu w/ one foot over bar @ chin level; pistols holding broomstick for extra balance.

really wanted to do mary but after the deadlifts yesterday i had very little range of motion in my back for pistols so i stretched and warmed up a lot and did cindy:

21 + 3 pull ups (two pull ups short of the pb)

the whole thing felt like a struggle through out but i just plodded along thinking i was going slow but had 10 rounds at 6:45 and 13 just short of the half way mark. feel like i have a 25 in me on a better day. very low energy today. next time.

M/25/165lbs

Cindy
24 rds with 1 second to spare

"Cindy"
As R'xd
9 rounds
(Nose to the deck)

Cindy
10 rounds
pullups assisted after 2 rounds.

m/20/72kg

Cindy: 10 rounds

Squats were actually the limiting factor for me... not the pullups like I thought they'd be.

PR
16 rounds + 1 pull-up

Tried "Mary" for the first time since I started Crossfit. 5 rds + HSPUs + 7 Pistols.

I hadn't really done pistols before and they wiped the floor with me. Used a PVC pipe for assistance, and admittedly there were still some depth/form issues. But it's a start, and I will incorporate them into my warmups from now on until I get better at them.

Good news post-workout. I finally found a use for the old Smith machine. The top crossbar actually worked fairly well for hanging my brand new rings for the first time. PS: Ring work is HARD.

Mary first time
WOW

8 rds + 5 pull ups

This kicked my ass, had to run for the puke bucket twice but held it all in and kept goin. Still felt like I was gonna be sick for an hour after though.

Great WOD

22 rounds

5 pullups
1 pushup

PR by 2 rounds, 5 pullups and 1 pushup

31/m/155

First time with Cindy, 15 rds even

The push-ups kill me in these workouts. Anyone else have that experience? Suggestions for improvement?

If the push-ups and pull-ups were reversed in reps, I would have hit 20.

24M/6'6"/245

Cindy as RX'd: 16 rounds (7 short of my PR)

In defense of my horrible showing: I did 150 pushups and muscle up practica after yesterdays WOD. I was not sore today but knew if i did Cindy that my muscles would fatigue fast. However of the two I had done Mary most recently so I want ahead with Cindy. I had to force myself to go to the gym today and from the time i showed up i wanted to leave. The first ten rounds felt like the last ten and towards the end i was fighting myself to finish out. My mind and my heart were just not their. That is not the kind of person i am. If this WOD had been a battle then today i would have died. I am ashamed of my performance and will not let this happen again.

CFWU wth pullups at 5 per round

Mary
HSPU'S on paralettes but assisted with toes on bar.
9 Rounds

37/6'1/210

18 rounds

first day of crossfit. m/17/5'9"/135.
-cindy-
22 full rounds.

first day of crossfit. m/17/5'9"/135.
-cindy-
22 full rounds.

M/31/195

Cindy 9 rounds

first day of crossfit. m/17/5'9"/135.
-cindy-
22 full rounds.

cindy 9 rounds subbed jumping pullups

M 40 190#
CFWU X3 minus pullups
"Cindy" 19 rounds WAY harder than I thought it would be. Who would have thought the pullups would be the easy part?!

Christy
F 31 135#
WU 5 min. uphill on treadmill
"Cindy" 14 rounds

21/m/180

15 rounds

26/f/135

Cindy, pushups from about 18" elevated, jumping pullups

9 rounds + 5 pullups, 4 pushups

Wow... it looks weak compared to all of you, but that was really hard.

#92- Carol, my condolences. I can only imagine how hard that must be. I'll be praying for you and your family.

#306 Nadia- Holy moly. I'm in awe!

RAZE
I was the same.
It's been cold and snowing. I got up from an afternoon nap and went to the gym. Just couldn't get into it. I even felt crappy on pull ups and I usually kill them. blek. happens I guess.

27/200lbs/6'/M

10 rounds

did the cindy,
15 Rounds
Great workout, Thanks :)

27/205lbs

Wow, I loved this one. Did 13 rounds plus 5 pullups. My only problem is the kipping pull-up. I can't get the rhythm down and I find myself not going down all the way or keeping my arms flexed hastening muscle fatigue. Other than that, I think I pushed myself pretty hard.

m 34 150

cindy plus 25 lbs vest
15 rounds

previous best on cindy, 26 rds. This was a whole new ballgame with the 25 extra pounds, wow!!

25yo 188lbs

I took a day off because my hamstrings were sore and body sore from the 150(135lbs DL) 150 pushups.

M/39/6'/198

Cindy - 18 rds.

f/122

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups (gravitron 30 lbs)
10 Push-ups (first round regular push ups, then on knees)
15 Squats

completed 20 rounds (pat on back)

16 rounds

Mike 37/M/190

Cindy as RX:
22

Lee 35/F
Cindy Modified
3 Pull Ups (Orange Band)
6 Push Ups (Green Band)
9 Squats

17 +3 PU, 6 Push Ups, 8 Squats (Good Job)

18rds

I also lost my Crossfit cherry to Cindy

20 Rounds + 1 pullup (PR)

Hit that last squat at 19:57 and for some reason it seemed very important to get 1 more pullup.

m/33/170

First time doing Cindy:

13 rounds +5 pu, 1 push up

I thought I'll knock out 18 no prob. Ten minutes in the plan changed to just trying to get over 12. I am truly humbled. Thanks. Fun, fun!

Bwt: 134

"Mary" As Rx'd

14 rounds and 5 hspu's

First time with this one, definitley hard

Raze

we all have bad days. even if you weren't sore (like i sure was), if you really push yourself on deadlifts they take a lot out of you. i bet at a time before crossfit you would have skipped today like i would have. but we have to post and so we have to push on through even when we know it will suck. take some pride in that you did the wod and kick her ass the next time. time for a beer.

Well, I thought I did okay but did poor.
I did Cindy, or probably the other way around.
Only did 8 rounds. After seeing 16, 20, 21 I feel like I need to get it going. The bar is raised.

30/m/190

Cindy

22 rounds (all strict form)

Bettered my last Cindy by about 2 full rounds.

26/m/6'3/170#

Sucked out today at 16 rds. Beat my last one by 1, but should have done better.

AM
----
deadlifts, 3-3-3-3-3 reps.
(playing a little catch-up today)

warm up- 8 x 135 / 3 x 185 / 1 x 225
3 x 245 / 275 / 295 / 315 / 335

-i held out from going to a mixed grip all the way through the set of 295lbs. last 2 sets i mixed.
-------------------------------
PM
----
Cindy:
15 rounds + 5 pull-ups

-prev PR, 16 rounds. i think my drop might have something to do with the deadlifts this morning.
-------------------------------

-I just finished uploading the "Nasty - GiTMO" WOD video that we made:
http://702.mihd.net/dl/99c7672257c9fb729148c45cfbcc01b1/4735105b/702-re6ost-2608342/nasty_gitmo.wmv

-Let me know if the link is broken or if you have any problem downloading / viewing the video.

First time posting. Loving this stuff!!

Did 14 rounds of Cindy. Started out with straight pull-ups and had to switch to jumping at round 10.

23/f/148#

Cindy
11 Rounds + 5 Pull-ups

Last Time:
Cindy
10 Rounds + 5 Pull-Ups

070807
Cindy
14 rounds

34m/6'4/210

cindy
17

20 rounds + 5 pullups
2 1/2 round improvement over last time, started fast and slowed waaay down.

27yrs/M/180

Cindy as RX'd...27 rounds.

m50/170

17 rounds of cindy

heavy cindy- 15 rounds + 2 pullups with 23# VEST

Pushups are holding me back. Need to work on those. 3 round improvement.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/230
wod as rx'd
"mary"
7 rounds new pr

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

Cindy
as rx'd: 36 rnds. new pr.
"bama"

22yo M, 142lbs

Cindy as Rx'ed: 21 rounds + 5 pullups, 2 pushups

PR for me by 2 rounds

Mary: 7 rounds plus 5 HSPU

Dead Lifts
135 X 3
225 X 3
315 X 3
335 X 3
355 X 3

#420 Raze, take it easy on yourself man. If memory serves, you were in the 400# plus range on the deadlifts yesterday, and you did extra work after. Don't let one workout bum you out, you are constantly putting up great numbers.

First Cindy, third CF WOD

CFWU X 3 minus pullups and pushups

15 rounds

(tiny hop on pull-ups first 7 rounds, thought it was making it too easy, went to gravitron at 50# for last 7 and felt better)

Happy all rounds of push-ups I did strict and no breaks.

LOVE Crossfit, tonight beginning the quest of my garage gym. Wife approved!! I am so happy

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

WOD as rx'd: "MARY"

11 rounds + 4 PU's(pr by nearly 2 rounds)

Used a dynamax ball for a landmark for the pistols
HSPU's were all nose to the floor...felt strong!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

26 m/ 6'2"/ 185
w.o.d= cindy...... i only got 14 rnds, bad day. very tired from mission. i also threw in the w.o.d deadlifts i missed due to mission....
225, 275, 285, 290, and 300

Cindy
19 rounds flat. 5 pullups+5 pushups less than last time. I'll make the excuse that earlier today I did that workout from the Nov. 7 video, 2min Defense, in 12:28 (including that 2:00 minute rest) and that workout really beat me up. And I haven't eaten since breakfast. There're my whining moans for the day.

Jim 48/M/170 18 rounds
Gary 50/M/200 12 rounds

CFWU 3X15, Ring PU X5 and Ring Dips X10

Mary:

Last time 9 rounds, +5HSPU
This time, 9 rounds flat.

Row 500m pre and post.

Worked harder than last time due to sickness. Sounded like an obese man with an asthma attack. Getting better though.

Cindy - 11 Rounds

This was a toughy for me because I did my own workout yesterday and I am still sore from that one so instead of 20 mins I did 15 and I got in 10 rounds

Cindy 13 plus 5.

wow, just now getting to read all the comments...

J roCk -- good luck with your wifey's surgery. hope she recovers quickly!

carol -- again, my sincerest condolences. thank you for thinking of us, as we will undoubtly be thinking of you and your family.

kelly -- well done!! congrats!

kate -- well said about the military losses.

and congrats to all of you who are putting up PRs and to those of you putting up mid-20+ Cindy's you have my utter respect!

ck

Cindy in the am:
14 rounds plus 5 pullups and 6 pushups

Mary in the pm:
9 rounds plus 5 hspu

I think I lost a layer of skin on my hands!

Cindy as rx'd:

140 pull ups
280 push ups
420 squats

28x total in 20 mins

F/33/144
WU Run 20 minutes
Cindy
13 Rounds
PU Assisted 70lbs
Push-ups on knees - full ROM

25/f/5'2/128#

breakfast: run 47 minutes = 6.04 miles

last nite's pink punch at kickball just knocked me on my butt.

WOD:
"Mary"
5 hspus forehead to floor
10 alternating one-legged squats
15 kipping pull-ups
9 rounds even

Shelly 30/f/5'4/125#
"Cindy"
8 rounds

28/M/205

"Heavy" Cindy: performed with 40# vest

13 rounds

21

Age 51/BW 250#
#92 Carol- Thank you for taking time out of your grief to share. Fair winds and following sails to HAMMY. Hang tough, Semper Fi. Dedicated WOD to HAMMY (did "MARY" and "CINDY"). "MARY", subbed single arm presses w/55# "big Bar" for HSPU, most pullups jumped (got to agree with Kegger, garvity sucks) = 4 rounds, finished off round 5 in 23:04. 5 minutes rest and then "CINDY" got 10 rounds with 6 seconds to share.
Good to hear from Kelly Moore, always look forward to her post.
Happy Veterans Day to all. May I propose a "Virtual Toast" (drink of your choice) to all Veterans @ the 11th hour (PST)/of the 11th day/of the 11th month. Stan K.

37 bw190

16 rounds @ 9:54

Total 28 complete + 5 pulls/10 push

22 + 5 pullups

192#

20rnds in at 16:49 (had a fire call)

Aw, Cindy, our first and favorite WOD

56/M/188 24 + 5Pullups, 10 pushups, 10 squats

47/F/125 20 a real milestone. She couldn't do a pullup a year and a half ago.

Cindy - 41/f/118# (a little chunky now)
16 rounds, all pullups with assistance

Met a fellow crossfitter on the Camp Pendleton field during the workout. It's a Marine Corps base so we have pull-up bars *everywhere*
Followed up with some crossfitkids with my kiddos.

Great day!

#92 Carol - My thoughts and prayers go out to you and your family.

Cindy - 14 & 2/3

Cindy - 22

BW 164 AGE 38
Cindy 19 rounds

M/27/215/6'2"

Mary
Piked HSPU
Supported on Pole for Pistols
Jumping PU

10 rnds

d - 29m/175

worked out at CF Fort Collins:

20 min amrap:
100m run
12 x 1.5 pood swing
10 pullups

9 rds + run, swings, 8 pullups

post: slosh pipe stupidity
thanks Chris!

j - 33f/125

22 rds + 5 pullups (pr)

Spamcatcher isn't working too well. Poor Tori Sue had FIVE repetitions of her comment, and mine apparently got deleted because I used an asterisk.
I started and stopped Cindy 3 times due to various minor injuries, but eventually achieved a PR:

21 rds.

Cindy:

20 rounds
5 pull-ups
8 push-ups

Bad idea to bench press and ring push-up yesterday, but suffered through...

Think this was only my second Cindy. Took my time and paced myself. Finished 17 good sets.

5 rounds with mary. Haven't done vert pushups since highschool. was pretty fun, but a little depressing. Second day doin crossfit and lovin it.

M 36 5'10" 160.5#

Cindy, with assisted pullups

8 rounds + 5 pullups

(Did 6 last time.)

1/2 Cindy, just shy of 10rds. Full Cindy PR is 16+

9 rds + 5, 6, 12

M/22/168

18 rounds

I loved this workout, can't wait to see what I get next time around!

M/27/150 lbs

14 rounds of Cindy as prescribed

from all the posts it looks like kipping pull ups really makes a difference in Cindy performance.

Scratch my previous posts. I did 14 rounds of Mary, not Cindy. PR for Cindy is 27 rounds as prescribed. PR for Mary is 14 rounds, scored today!

cindy
12 rounds in 20 min
I feel like I could have done atleast 15, I feel silly, but at the same time I improved from the last time which I only had 8.
Cheers

This is by far my least favorite workout so for the sake of sanity I started doing both. Cindy forwards and Mary backwards. I always lose track of # of rounds.

3 sets saxon sidebends 10lbs
3 sets one arm barbell curls 21lbs

22 rounds + 8 push-ups.
the gym was a deep freeze burned the chest pretty good.

1st cf workout!
managed 12 rounds + 5 pull ups
pull ups were the pig - slowed me right down.
Will be practising my pull ups b4 cindy returns!

M/37/225 lbs

Cindy as RX'ed: 20 rounds even.

Chest cold caught-up with me. I was way ahead of pace with 13 rounds in 10 min. But the hacking cough took over. Pretty disappointed, but you have to be realistic when you are sick.

PR is 24+, and I had it in me. Next time we meet Ms. Cindy....

This was a toughy for me because I did a custom workout yesterday and I did a workout wrong so Im hurting but my wussing self did 10 rounds in 15mins instead of 20. I'm working on it

By the way I did CINDY

21M wt184

warmed up with tues and thurs. WOD's

Cindy
23 as rx'd

5 rounds

CIndy

Livestrong!

14 rds last time. Got 18 rds last night. Really happy. All down to an increased ability to do pull ups. All bar 2 rds were unbroken.

Aiming for 20 rds next time

41/M/205
Cindy
17 rounds

17 reps
85 pull ups
170 push ups
255 squats

25 Rds
+5
+10
+14

Some use of elbows in Squats as judged by Matt Swift Fit

11/10/2007 (day behind)

M/51/170

Warmup - 10 min. exercise bike + 2 rd. of
Barbell bench press 65# 10 reps
Ring dips 15 reps
Slant board situp 20

WOD - Cindy
14 rd. plus 5 PU, 10 pushups

I did the WOD outside in hot, humid Colombo, Sri Lanka. Murder.....

Tom m/46/180
18 rounds. Was hoping for 20 (did 19 last time), but wasn't to be - a workday that finished 3 hours later than normal and didn't include eating lunch took its toll.

Nat m/9/60
22 rounds, 5 chins, 10 pushups.

CFWU

Went easy due to a little handicap I've been dealing with...

SPB: 33/M/210 -14 rounds (first 5 were strict pulls, then jumping)

Geno: 40/M/165 -14 rounds (first 8 were strict pulls, then jumping)

23/m/6'2/218

Cindy as rx'd:
19rds and 5 pullups

PR by 3 rounds. Could have done a few more rounds if I had someone there with me. It was a mental thing.

########################################

38/M/165
great work out
16 sets in 20
added 30 lb weight belt to work out
changed routine, added push ups - 15
Added Squats - 20

3rd month on cross fit - turning Golds in to a real gym, 3 people turned to the dark side, cross fit is my father

I did "Cindy" and did 7 rounds.
It's not alot but I concentrate to correct my form

anyhow have a good day Crossfiters!

cindy 12 rounds

So many people list cindy as their first...
what a wonderful, angelic, whoreofaworkout!
She was also my first crossfit workout and definately the one that started my addiction.
I can't wait to meet her again today... after 4 days off nursing a slight back strain, it should be interesting!
3,2,1...GO!

PR - 17 rounds plus 5 pullups. Pleased with effort. Last time was 16 rounds. My ultimate goal is 20.

27/m/175

Cindy
18 rds + 5 pull ups

PR by 9 rds! (compared to 30SEP)

I have real issues with "cindy", I can do fran in 8;30, yet when it comes to cindy, at the ten minute point, i die. My coach says its all in my head, but for all I can try, I go straight down. My PB is 18, and at 14 min 38 sec, coach stopped the clock and sent me packing, stating that my form had gone south. Now at 46 years old and at 218 lbs, I no that there is no justification for my poor showing. I just cant get over the hump. So today, sat, I will go back to the gym, and do 20 rounds of cindy, and see how long it takes with the best form. I wish my self good luck.

21 rounds (PR by 1)

Hard to believe that just over a year ago I could only do 7 rounds!

25/M/6'5"/215
Cindy as Rx'd: 15 rounds + 5 pull ups
(Previous best was 13 rounds)

Push ups are really holding me back.

First time doing cindy with correct ROM for pushup's and pullups. I am down from 18 to 12 rds :-( I keep teeling myself it was just a bad day :-) My rounds went down and i was sore hopefully i get stronger.

Been Crossfitting since September. So, many of the wods are first times for me. Did Chelsea yesterday so opted for Mary. 7 rounds,:-( pullups let me down towards the end. But am beginning to master the Kip!
Colin. London UK

M/39/6'2"/206

Cindy as Rx'd

15 rounds

22.5 rounds

assisted pushups after round 12

39/M/170

PR of 15 rounds

BC

M/31/195

25 rounds in 19:47 (tie pr)
Pushups were strong to the end.
Working on a 24 round pace, realized that I was feeling good and fit an extra round into the last 4 mins. Next time try to tuck an extra in the first 10 mins to get 26!
Note: do first 2 rounds ahead of pace.

26/m/151/5'6"

Cindy

22 rounds and 5 pullups

Cindy

12 rounds plus 4 pull-ups

one round better than last time.

39/m/190

"Cindy"
Last time scaled to 3,6,9 and went 22 rounds for a total volume of 396 reps.

this time did as rx'd and went 17 rounds +3 pullups for a total volume of 513 reps.

14 rounds. I had to wait about 1:15 mid-workout for some guy to stop stretching on the pullup bar though. So maybe i would have done 14.5

Push-ups were definitely 'honest'

Mike: with 20 lb vest 18 +5 +10.
Erin: 20 +3

M 34/170

pr'd cindy w/ 23 rounds exactly.

i haven't been posting on the main board lately, but this is up from my first ever cindy of 13 rounds that killed me. ty ty crossfit.

Cindy As Rx'd
22 rds + 5/10/7

I think I miscounted and actually did 23 and change but I'm not sure about that. I always start losing track about rd 12. I should video it so I can confirm how many rds I did.

Cindy. 18rds.

8 Rounds

34 m 195

as Rx'ed

20 rounds + 5 Pull-ups
2 rounds less then last time, but used rings to do my pull-ups on this time.

44/m/71 kg

CFWU x 3, no pull-ups, fewer dips

Then my first Cindy: 12 rounds + 2 pull-ups

Now sauna with the family!

38m 178

PR of 20 rounds. Last time it was 18, where I didn't pace myself, and blew up early. This time I focused on doing one round every minute, making the most of the 15-20 sec. of recovery time...

Beautiful Coaching, Rob!

m/36/180

First time for Cindy

11 rounds + 3 pull ups

my first cindy.

20 rounds

38/190/m

Cindy as Rx:

18 rounds complete 5, 10, 15. Started the 19th and finished the pull ups and push ups.

did some arms, rowed 2000 m, 200 abs upright rows and blew out.

m 35 bw 160

Cindy. 19 full rounds plus 2 pull ups.
I can't seem to get that 20th round. I've been stuck at 19 rounds for a while.

26/m/195

cindy- 24 rounds pr

up 2 rounds from last time

m 35 bw 160

Cindy. 19 full rounds plus 2 pull ups.
I can't seem to get that 20th round. I've been stuck at 19 rounds for a while.

17/M/171

as Rx'ed

20 rounds + 5 Pullups

first time doing Cindy all the way through, was really tough.

Did Cindy only 15 rounds today need to get better, my push-ups failed me

Shoulder is not good; sub'd my own workout in today:

10 rounds of:

200 jumprope skips
20 situps

29:07

I like this workout; might add something else to make it a bit more painful.

Cindy, 18 rounds no more no less.

aahh Cindy...

500m row

then 23 rds, full ROM, with 3 seconds to spare (and 6 extra pullups)

1000m row (very difficult - hips were fried)

post: stretch, 12 L-pullups
practice: Clean and push press (135#), Clean and Jerk (115#)

Too many "Chris"es - putting my stats in my sig from now on

did cindy today saturday 17 rounds. What great torture this is.....

21/m/155

23 rounds of Cindy.

I can't seem to break 24 rounds, my last 3 Cindys have been 23 rounds + some reps.

Cindy: 20 rds +5 pull +3 push

Stuck in a bit of a rut also - between 20 and 22 for last 6mo. Realized today that I was a bit dehydrated - had not had one water since I woke up this am. Need to keep that in check.

On the up side, I had a physical for insurance the other day - first time I'd weighed in for about a year (gained 8 pds). When they checked my heart rate they had to run for extra time to get a decent reading - they asked if I was a runner because they said "you only get heart rates that low on runners and the dead".
I have only run in the last year when prescribed by the WOD's. So much for crossfit not focusing on "cardio."

Done on 11/10.
Cindy, as rx'd. 20 rds + 5/10/10. Miserable and 3 rds off of PR. A lesson in how much sleep can impact your WoD times - very little the night before.

42 yo male / 225 lbs

Did Mary today. I think this is my first time.

Decided to work on my weaknesses today, which includes HSPUs and one-legged squats. And weaknesses they were -- my pathetic result:

4 rounds plus 3 HSPUs. Ouch!

Did the HSPUs against the wall, no piking this time. Got my nose almost to the ground, but getting back up was really difficult. I basically had to do one at a time.

JB: 21
LJ: 12

Cindy, pullups jumping after round 2
16 rounds, completed 17 in 20:45

Bwt:152 "Cindy"
13 rds and five pulls
I feel weak. I need to start hitting the gym hard core again.

5 hspus, 10 48kg lat pulls, 15 one legged squats. 12 rounds plus 5 hspus. Using a small gym at a hotel.

I didn't have time to work out yesterday so I decided to punish myself today by trying something different: Chelsea. I did 30 rounds of Chelsea in the prescribed 30 minutes. This is not that much of an accomplishment given my Cindy PR is 24. However, I definitely now can say that I prefer Cindy to Chelsea. It is a lot more fun and a lot less of a slog.

Tariq

M/38/155
16 rounds

(Cindy)

M/42/142#
COB Speicher

I love Cindy even though she is just plain mean.
26 rds (PR)

WU
.5 walk on treadmill
Cindy
20 rds

27 + 5 Pu

15 minutes bike Cascades level 6 - 4.3 miles

9 rounds of Cindy - plus 5 pullups and 7 pushups

First time not using assisted-pullup for an entire WOD

I did Cindy today at the gym as I took a rest yesterday.

The gym is closed Sunday and Monday in observance of Veterans day. I can workout at a track that has pullup bars what should I do for the next two days can anyone help me?

14 rounds! A new PR!

M/41/185

CFWU x 2 (no pu, 5 dips)

20 rounds + 5 pullups

New PR by 2 rounds, and my goal of a 20 round Cindy reached. Seemed virtually impossible when 12 rounds were tough, but hey, Crossfit WORKS. Period.

3-2-1-GO!

J: Cindy 25 rds (2 rnds less than PR)

I6: 12 rds + 5 PU

Mrs. I6: 12 rds

Probably could've got 13 but I kicked over the chalk bucket (rogue kip) & had to take a moment to adjust fire.

27/m/195

Cindy as Rx'd (used push up bars)

21 rounds (+2 pull ups)

Cindy
17 rounds
plus 5 pull ups
Trying to work out in a hotel gym
I was asked twice to slow down
very detrimental to keeping a good pace

22/m/170#/70 inches

Did this a day late but did Mary

6 rounds + 5 HSPU

HSPU ranged from 100% ROM to 50% ROM but this was the first time ever i didnt have to resort to 100% negatives. One legged squats (pistols) were done alternating legs using a pole for support. pullups were done as Rx'd changing up the grip as i usually do.

OH yeh, i didnt do Cindy because i did it a few days ago to sub O-lift workout since i dont have access to a bar. I did 18 rounds, new PR.

CFWU x 3
mary
9 rounds + 2 HSPU (only could do eight HSPU before I had to go to bar for support).

27.f.142

First time doing Cindy as rx'd...pull ups need some work!

4 rounds + 3 pull ups

did Mary
managed 10 rounds

f/44/5'10"/167

cindy: 12 rounds
Jumping chins, 1of 10 pushups from feet, rest from knees.

29/M/160lbs

Cindy
24 rounds, plus 5 pull-ups.

-I love this lady!

32/M/5'5"/208

CFWU -PUs -Squats 10x2

Cindy 16 rounds.

2 better then last time and could have been better but some knucklehead kept doing cable crossovers and getting in the way. Soon as we move into the new house one garage bay is becoming crossfit gym.

14 rds of Cindy

This was my first time doing crossfit.
41/M/5'8"/190

Cindy 13 rounds.

Now I am leaving to go throw up

20yom/140#
cindy as rx'd
17 sets + 5 pullups & 9 pu

as compared to 13 sets last time!

29/m/185
"cindy"
17 rounds complete +5pullups

Cindy
13 sets
pullups sa
pushups 7rx/6sa
squats rx
35m

Cindy: 22+5+9

10 rounds...my hands are freaking hamburger from the deadlifts recently...two new blisters and one ripped callus...

cindy
20

I did this a day late in place of the SDHP/DU WOD on the 10th, since I'm suspecting that my SDHPs are the culprit behind a possible meniscus tear.

Cindy, on the other hand, felt great. Last time I managed 13 rounds, flat.

This time I managed 12 rounds + 10 pushups. I had about 15 seconds to spare to get the squats in, but I was so winded that I spent the time recovering from the pushups.

Think I could have at least tied my 13, but extra time was spent walking from pull-up area to a space where I could do the pushups and squats... probably took 30-40 seconds total off of my 20 minutes.

Wish I was seeing more improvement in Cindy, but I think it will come in time. First Cindy was 9 rounds, so there has been SOME improvement, at least.

As always, I'm envious of the people putting in anything over 15... some day I'll get there.

38/m/191

Cindy:
23 rds + 5 pullups/10 pushups/5 squats

Cindy 19 rounds

Cindy as rx'd:

11 rounds

-----15 rounds of Cindy------

-Last few sets were jumping pull-ups-

I couldn't take not doing Crossfit for another week so I did Mary before work:

14 rounds + 5 HSPUs and 10 pistols. I believe this is a PR. No breaks on anything, but the pistols were slow and provided the needed breather.

Cindy 7 rds

Mary 7 rds

35/5'10"/185

19 rounds, PR by 5 rounds.

22/M/155

A little bit behind. Cindy 15 rnds + 5 pullups and 3 pushups.

22/M/155

A little bit behind. Cindy 15 rnds + 5 pullups and 3 pushups.

First workout since ham pull and relocation. Downtime about 1 month
CFWU - s/u;b/e x 3x15. ohs w/25# bar 2x15
Mary - 18 rds.

m/29/194

Cindy

10 2/3 rounds

beat last time of 9 2/3 rounds

Substituted 15 one legged squats, each leg, for the 15 normal squats. Same as last time.

9999999999999999999999999999999999999999999999999

TSCHANZY 45 YOM 174 LBS 5'9"

9 ROUNDS, NEW PR!

9999999999999999999999999999999999999999999999999

9999999999999999999999999999999999999999999999999

TSCHANZY 45 YOM 174 LBS 5'9"

9 ROUNDS, NEW PR! That was Mary by the way.

9999999999999999999999999999999999999999999999999

m/21/160

9 rounds of Cindy

45/M Hudson Ohio

Wow. This is my first time doing a Crossfit workout and it's a beast!

7 rounds. Hope to do better next time.

I love Crossfit! Hope to see where this goes.

Ron

I completed 20 rounds in 16:30, then my son needed "help" finishing up going to the bathroom. I stopped the clock, ran up stairs, did the "paperwork", ran down and restarted the clock, finishing 24 rounds total. I do believe I would have had 24 rounds even I did not have "paperwork" to do.

13 rounds

First time cross-fitting - 10 rounds.

Great site

m/25/72kg

Cindy

20 rounds + 5 pullups + 10 push ups

38/f

Cindy

8 rounds

Doing pushups concentrating on full range of motion makes it a whole new ballgame!

m/32/175

Cindy

14 rounds flat, PR by 3 push-ups and 15 squats.

17 1/3

18 rounds and 5 pullups 10 push ups and 10 squats

Cindy

age: 16
bw: 155
25 rounds. had to do jumpers at 19 or 20

29 yom, 6'4, 96kg,

18 rounds + 4 pull ups

cindy -- 14

33 yom/195#

CFWUx3
Cindy as Rx'ed, 16 rounds

cindy: 11 rounds in 18:10

22 rounds as rx'd

Cindy
as rx-ed

16rounds + 5pull-ups + 10 pushups

2 round improvement since last go through and I'm getting sick...c'est la vie. The only one that really got me was the squats. Gotta work on getting endurance during those lil guys

13 rounds...(PR by 4) last few rounds were jumping pullups.

20 rounds even, last time 17 even
very happy as this is the first repeated workout done
struggled most on the pushups which is strange because normally it is my strong point.

2 mile run
14:19
WoD 10 Minutes
9 Rounds
Then 50 Weighted Sit Ups

29.m.150lb.72in
071110
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Mr:
9 min and was beat
Pullups a MAJOR limiter
Did pullups pn a little playground that put my knees on the ground.. no kipping and had to decend slow and it just sucked.

Afterwards played with my new rings

Mrs:
50# assist pullup, girl pushups
9.5 rounds
Her first WOD and first time doing pushups since shoulder injury.. Great job!!
###kS###

Comment # 525, well its sunday, did crossfit jax at the beach with the jacksonville crew, and had a blast. With respect to cindy and my comments #525, did a new cindy, I will call her, 20 y/o cindy. You start the clock, and see how much time it takes to do 20 rounds, this time for me 24:50. Its a start, my goal, 20 rounds, 20 min!

m/33/210
cfwux3
18 rnds as rxd

yay, 15 rounds as rxed. my pullups started sucking though, that's for sure.

Cindy did:
5 pullup, 5 dip 10 squats, 10 minutes
10 rounds+5

22/M/207.5lbs/6'

Cindy as rx'd: 15 rounds + 1 pull-up

note: right leg still dragging, but good to be getting back into it

Hey guys my first Cindy
11 rounds

Cindy
14 plus 5 p/u
Not completed until Sunday 11/11, been sick, took off Friday and Saturday.

Cindy:
10 rounds complete
3 more rounds broken
push-ups were weakest link
used 1:30 interval

17
+5+10+10
May actually be 18 rounds +, but waiting for the video count back.(Hop to it andrew) Not to bad seeing i have been off sick for 2 weeks and this was first one back PR is 20 +5

48/m/150

Mary
11 rds at 19:58. PR (previous 10 rds +5 +6). HSPU probably the slowest.

Cindy

12

I suck

8 complete cindy's.
had 2-3 minutes left, could've fit in another

Half way through I realized I didnt start my clock, so I just did 20 rounds.

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

prior time on 10/4/07:

23 rounds + 5 pullups + 10 pushups PR

WU- JM & 3rds. x 10 of - samson, ohs, janda situp, dips

AS Rx'd
15 rounds

M/21/161#
Had to sub sit-ups for pull-ups, no bar.
23 rounds and five sit-ups.

27/M/180

Cindy as rx'd 21 rounds in 18:50. All pull-ups and squats unbroken; push-ups were the killer for me and broken after the 14th round.

CINDY

Rx'd

26 rounds + 5 pull ups, 10 Push ups

FIRST WOD EVER!!

8 rounds of Cindy. Still recovering from a shoulder injury. I love this stuff!

m/225/28

Cindy, added 10 situps: 9 sets

Did this on Friday. Was thinking that I didn't make any progress since last time (15 rounds). Then I remembered that I did jumping pull-ups for the last 4 rounds back then. Ok improving.

As Rx'd: 15 rounds + 4 pull-ups

That would be "Cindy"

17 rounds as prescribed.
pushups and cardio were the limiting factors

Nice Video. I just seems to me that Rob is just a super nice guy and wants to help everyone become more fit. Thanks for the instruction.

Age 36
BW 186

CFWU 2x15

17 rounds vs 16 last time. Creeping up on the 20 round mark.

October 25 of 2006 - 8 rounds.

33/M/205

25 Rounds
+ 5 Pull
+10 Push

36/f/135

"Cindy"
15+5 pull-ups+9 push-ups

19/M/165
First time doing Mary.
7 sets
All one-legged squats were self assisted with balance.
HSPUs all against a wall.

Will this be added to your exercise and demo videos? Rob Miller did an excellent job on it.

17 rds in 10 min
bwt-162
33 yom

M/166#/30

22 rds as rx'ed.

Thought I would easily hit 24. Last time I started out way too fast and felt like I was going to puke from the 8th round on. This time I felt good throughout but started too slow. Hammered out the last round with 1 second to go and felt pukey for an hour afterward. Last cindy 21, this cindy 22. Go figure.

M/170/24

Cindy
10 rounds + 5 pullups + 6 pushups

I'm just glad I was able to make it through 10 rounds without resorting to jumping pullups or pushups from the knees.

As RX'd

21 rounds + (5 Pulls and 8 Push)

What's up now Robby Hole.

BW=204.5, 72", 47 yom

As Rx: 17 rounds even.

PS - slow & steady pace, push ups @ 6+4, pulls & squats unbroken. 1 short of pr.

Uhhhh.....heh, heheh....Cindy

Carol- My condolences for you loss. Your husbands passion for this community is clearly evident for your words. Thank you for sharing that with us.

--------

Cindy- Brand X Scaling- as Rxd for only 12 minutes

only 8 rounds. Pull ups really whipped me.
Will attempt this again in a couple of months. Determined to go the full 20 and break 15.
K

On my own misfit cycle atm
pre stretching and rom stuff

modified "Cindy"
20 minutes sets of
jumping muscle ups x5
pushups x10
kb swings one armed 15# 15 reps
finished 10 rounds and 5 final muscle ups

Power Output
157.4 watts
0.21 horsepower
116.09 ft-lbs/sec

21 rds in 20:02 (I don't have a timer stop watch that you can put 20:00 on and wait for buzz so I have to look at the watch between exercises near the end to see when I am out of time by the time I could get the watch up to my face and focus my eyes it was 20:04 so I am guessing it was 20:01 or 20:02 to finish). I couldn't find my last post for Cindy (I think I might have done it a day or two late and posted on the other day but I think I got like 16 or 17 rounds last time. I pushed harder this time, but it felt a little better too. Still recovering after about 45 minutes.

f/35/145

Cindy: BrandX scaled (puppies)

12 minutes of:
1 x pull down (135# the first 4 rounds, 145# for the rest)
4 x knee push ups
7 x squats

8 rounds complete plus one pull down and three push ups.

143lbs/30yoa

Cindy:

20 rounds +4 pull-ups

improved almost a full round, still off my PR (21 rounds +5,10,0)

EJEJEJJJJEEEEEJJEJEJJEJJEJEJEJEJJEJEM
M/34/169
Mary 7 rounds... +5 hspu +10 one legger

11 rounds, attempting perfect (no-kip) pullups and perfect pushups.

M/44/154

22 rds 5 pu's
as RX'ed

"Cindy" at the cabin
16 rounds exactly

Cindy
20 rnds + 5 pullups

50/195

21 rounds

CFWUx3 (no PUs or dips)
Mary
8 rds + 5 HSPUs, 10 pistols.
Completed that last few pistols as the timer sounded.

15 rounds... up by 6 rounds. Feeling better every day now.

9 rounds- no cheating, feeling better.

15 rounds - PR

17 rounds - cindy

22/M/155

Cindy - 15 Rnds + 5 PU + 3 PU

14 rnds, 20min 21sec

43/m/064

First time with Mary, previously all Cindy,

8 round + 5 HSPU

37/m/5'9"/168

"Cindy"

Did her 15 x in 20 min. It was great.

All pullups were strict. No kipping or jumping.

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

Total rounds = 8

cindy
20 rounds with 20# vest
wife Christine 20 rounds as rxd

I can't remember if I posted...

CFWU

"Cindy"

Geno: 40/M/165
Beetle: 33/M/210

14 rounds...

Took it a little easy because of a few ailments.

Mary
9 2/3 rounds -- 9 was previous best.

Lana 9 1/2 rounds
modified Mary
Assisted HSPU 3
OL Squats using bar for balance 3+3
Gravitron PU 6

Charity-
missed due to Poppy's death

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

cindy 14 rds 1 pu

CFWUx3
"Cindy"
15 rounds + 8 squats

12 rds

24/m/170

Cindy as rx'd

21 rounds + 3 pullups

M/37/202

CFWUx2

Cindy as Rx'd

18 rds in 18:55. Had to stop due to a severely torn callous. Proper maintenance is the key.

8 rounds

5 x pull-ups
10 x 25# dumbbells bench press
15 x overhead squats

m/31/190

Cindy

12 rounds. Pull-ups are holding me back.

Cindy, 15 rds

Cindy

34 M 184

10 rounds

34 F 132
12 rounds: sub ring rows and knee pu

32/male/203lbs

13 sets. Up 2 from last time.

38/M/195--Syracuse NY

Mary, As Rx'd: 8 rds + 11/15 (+1 round since doing "real" pistols...)

cindy, 8rounds

*********************************** 11/17

16 + 5

222/43

Cindy 10 rounds

26/30 = 87%

26/55 = 47%

cindy:
15 rounds

should start wearing my vest again

(done 11/16/07)
Cindy: 10 rds. in 19:45
HR avg 163 max 176. Not close to my PR of 12 but all movements unbroken. Rested mostly before and after squats. Feeling lats after DL's yesterday too!

Cindy

16 rounds - 20:05

20 rounds as rx'd

Feeling little baggy today, taking it easy with Cindy. Last time: 15+5, today: 11 rds even.

2nd time with modified "cindy"...I only do it 20 times through for time.
Today was 20 times in 17:55.
Better than the 18:50 on 10-1-07

070929
at a hotel room in Vienna
sub Push-up for Pull-up
13 rnds + 15 Push-up + 12 Squats

071109
at home
screwed up the timing - let's say 14 rnds + 5 Pull-up + 10 Push-up + 7 Squats

51/M/155
Cindy
10xJumping pull-ups w/slow negative.
10xPush-ups w/feet elevated on ball (easier on my shoulders.
15 squats
7 rnds (may have been 8, I can't count)

Cindy
8 rounds. Did regular PU's, didn't use Gravitron at all. Slowed me up Big Time! Also made it way harder.

cindy 18 kipped
225x10 deadlift
75x25 curl

29/m/170
I am a fatass...
16 rounds, no kipping on pullups.

M 27 100kg

15 rounds

I chose Cindy. I completed 10 rounds. I focused on complete reps with maximum ROM for each exercise.

10 rounds of Cindy. First timer here.

Looks like I'm in good company... I'm also a first timer with 10 rounds.

Looks like I'm in good company... I'm also a first timer with 10 rounds.

10 (behind a day. PU and Pushups unmodded).

26/M/185
19 rounds of Cindy. Great workout, I loved it!!!
I did a 3x5 of pistols (with as good of balance as I could) and handstand pushups to build up for Mary.

When doing one legged squats, how do you maintain flexibility in the ankle? I get unstable just prior to 90 degrees. How should I work on getting it done without falling backward? Can I use a 2x4 block under my heal, is this legit?

Thanks for the help!

"Cindy"

w/m 34 yoa 74" 293
w/f 34 yoa 64" 169

Assisted pullups

11 complete sets

Travis - made it to 8 squats of set 12 went to knees on pushups on set 9

Traci - made it to 2 squats of set 12

34/M/160

Put too much thought into it and attempted to pace myself with 20 second rests - won't do that again b/c only managed to get 15 rounds. Could of done quite a bit more if I wouldn't have done that.

m/46/6'0/200
Cindy
13 rounds as rx'd

m/25/6'2/195
cindy
20 rounds as rx'd

27/m/217.5

13 rds + 5 pull-ups + 1 push-up
sub jumping pull-ups after rd 1

First heard about this from the Spartan Race website, cant wait to try it today!! Get some!