Cindy for me.....haven't mastered that HSPU yet....can't wait to hit the gym tomorrow!

I've been waiting for this wod for quite some time. ;)

I can't wait!!

I know this probably isn't the right place to ask this, but what do you all think of the split snatch, compared to the "regular"?

I believe that tomorrow is my first go at "Mary".

Looking forward to it.

Any advice on doing double-unders? I just can't seem to get the rope going fast enough. Thanks.

I knew we were due for this one!

How many firefighters will do this in full PPE?
I got 17 last time on air I'll being going for 20 tommrow L3331 Pburgh, OH. cindy

I'm doing Cindy but going to do 10 alternating one legged squat instead for the 15 squats.

I felt it coming too Theresa.. I've been looking forward to it but my hands are such a mess! Gosh Darn It. I guess I'm going to have to push through the pain.

Sniper 64: Infidel6 was right the other day. When I posted on the message board about kipping I got lots of really quality info. It also gave me a little lesson in patience too. :) Give it a shot.

this is a question from a crossfit newb, are these wods meant to be the only thing you do a day?

Whenever I do front squats, the way I bend my hands back to support the bar is always very painful. My hands just don't want to bend that way. Does anyone else have this problem?

#10 .. I think it's fair to say the WOD is the prescribed minimum .. but for other relative newbies like me .. mastering even them is still a distant goal. When you're new the WOD's can look deceptively simple, but when they're done to time, involve gymnastic feats (muscle ups and handstand pushups for eg) you realise how humbling they can be. Also you're quickly realise the limitations of your strength endurance - just try doing 150 burpees and see how long you last. On the flipside, the WOD being the "only thing you do a day" can be incredibly liberating - because it's quick and challenging and you can get about your day, knowing that slowly bu surely you're drastically improving your general physical preparedness for just about any sport or bit of fun or work thrown at you .. enjoy!

was expecting Fran, was in the ballpark

I mentioned that the other day b/c the message board is searchable and preserved. Trying to follow a sub-thread when there are 400 posts gets pretty tough too. Obviously off-topic chatter is something we all do, but if it's a good off-topic issue, then yeah, the message board might be the better place to ask. No hard & fast rules really so the poster will have to use his/her judgement.

Hope I didn't come off as rude the other day. It was late & I had to be up at oh-dark-thirty.

My gym buddy Mike Mc and I just talked about this today. Going to attempt "Mary" for the first time tomorrow. By the way I just pop an blister practicing kipping pull-ups tonight so I think I am going to "self cry myself" tomorrow doing the WOD.

Hmmmm. I just may need to set aside my other program to take up Cindy. I can handle these numbers, slowly, but those rep numbers I can do.

I'm new to Crossfit so I hope you'll forgive the dumb question: When squats show up in a workout like this where you're running through cycles of several exercises are they intended to be weighted or body weight?

#11 Anthony, look at the message boards under FS wrist pain from today. I posted same ? and got awesome advice.
good luck

What's the best pull-up practice if I can only do one? I don't always have someone around to do assisted pull-ups, so would it be lat-pull downs or the gravitron? I just don't feel like I'm getting any better or closer. I'v done about a million jumping pull-ups too and It doesn't seem like I'm getting closer to real pull-ups. Thoughts?

Evening.

Cindy and Mary, classic, benchmark CF "Girls". Often the introductory WOD for the newcomer. If you are at all unsure of your fitness, strongly consider "mini-Cindy", 5 PU, 10 Push-ups, 15 squats, # or rounds in 10 (not 20) minutes.

Record what you did, exactly. What kind of pull-ups. What kind of push-ups (and don't call them girl push-ups, there are plenty of girls here likely to kick your results in the butt). What kind of HSPU. Squats are un-weighted, "air" squats.

Yup, that's all there is. If you have enough left over to do any substantial work-out you didn't do your chosen "girl" hard enough. Even the CF monsters generally don't do a second WOD at the same time of the day. Want more work? Go for it (skills, strength, etc.), but beware, this is the second of three days in a row, and Coach knows what you did after the WOD...

Oh Cindy, Oh Cindy, maybe my favorite lady.

Been expecting her for a while. I usually have difficult times walking for at least 4 days after her.

3, 2, 1, let's get er' done!

I like these sequential videos that tell a sort of on-going story. It's like a Crossfit Soap Opera.

PR'd Helen today with 9:42, as Rx'd

5'6/18/145

#17 .. Squats are body weight only unless there is a reference to loads .. to you and #10 check out the FAQ and the execrise demos ... rarely is there question which hasn't already been answered ..cheers

It's been a while and time to get back to CF. I haven't done a handstand push up in months, but I'm going to choose Mary anyway. I need the challenge. Plus the one legged squats help my running.

#7 Pat:

Wow, very impressive. No full PPE for me, just happy to get your scores without them. I would need at least 1.5 bottles to go the full 20 minutes.

Awesome work young warrior.

Wayne.

#11 .. The gravitron is best or assistance bands from iron woody et al ... it's always best to be doing the full motion because lat-pulldowns etc just don't engage the core and back the way pullups do.. i still use assistance bands to avoid injury because the tendons in my elbows take a lot longer to get conditioned than my muscles do ... it takes time but it does happen

Spy: The way to get pull-ups is to do pull-ups. . . Lots of pull-ups. Work the negatives. Jump up, hold yourself for a bit then lower yourself slowly. Use a band. Get yourself a pull-up bar at home and do them all the time. Use different grips - wide, narrow, chin up, pull up. Once you have some start mixing it up with kipping, dead hangs, weighted, Ls, I went from 0 to 18 that way.

(You could also go to the squat rack and do bicep curls. Just be careful, the last time I did a bicep curl I pulled a muscle. :)

I6: Not at all. I appreciated the advice and it worked. I got all the information I was looking for on the boards.

#19 .. sorry that last post to #11 was meant for you..

Regarding the Andy V. Pat in Charlotte

"Old age and treachery will overcome youth and skill."

It's been a while since I've had a date with either Cindy or Mary. I feel like Sue and Double Down Trent from Swingers waiting six days to call back. "I'm lookin' like the money, like the bomb"

MARYS FOR ME!

NEED TO WORK ON HAND STAND PUSH UPS.

ROBERT S.
TUCSON, AZ.

Question regarding the one legged squats:

Is it 10 squats for EACH leg or 5 squats for each leg to make 10 reps per set?

Good to see you hope:-)

Cindy is my kryptonite! Curses!!

#7 Pat

full turnouts? on air?

holy cow!

I will be happy to get close to twenty without.

it does sound fun, in a sick crossfit sort of way.

Cindy it is!

By the way, anyone who can do a handstand push-up without any assistance gets my respect.

Webb -- I miss you.

AAAhhh, Eric you got me. Did the front squats and Tabata tonight (was joined by a few onlookers to see how they matched up....teehee.....they didn't know what hit 'em)

Anyway,

FS:
1x225, 1x245, 1x265, 1x285, 1x305, 1x315, 1x335, 1x345, 1x355

Tabata:
448 was the overall score. Pullups started strong, but ended numb.

I'll see if the same crew wants to play tomorrow.

Hi Guys-sorry if q is silly-

BlacBoxer here- 38/f/5'5/119

if u can do HSPUs but not full ROM and only against the wall (use one abmat under head) does it make sense to do Mary and work on the HSPUs or instead do Cindy having just finally mastered kipping pullups thus at least Mary will be as rxd (thought it may not be the strongest showing)?

Any advice?
Thanks! This site is awesome!

will attempt mary tomorrow; going to go for unassisted hspu's all the way through.

Oh, and WoooHooo, LSU just won the Championship tonight! The City will probably shut down to party!

I just did 24 sets of "Cindy" with strict pullups, standard pushups, and standard squats within the 20 minutes, and one extra set after the time limit just to round it off to 25.

What about every else?

Mary? Wow, my first thought was a reflection to the first time I saw Pavel doing single leg squats. Then doing some more. Then some more. Wow. Those single leg squats are well beyond my ability, at present.

I'll be doing Cindy, so I can actually do the WOD. I'll tack on some HSPUs with my post, just to keep improving.

For single leg squats, would you suggest negatives on a box? The floor? Something totally different?

For the squats you do alternating one legged squats for a total of 10, so 5 squats for each leg.

Check out the video

http://media.crossfit.com/cf-video/CrossFit_MillerDoesMaryAt7000.wmv

Enjoy!

Leslie Ap: You can use a door frame for support to practice pistols.

I'm thinking about trying Mary for the first time. I can do some pistols although I don't know how many after tabata and FS. My new HSPUs need practice too.
Pull-ups are going to kill me either way because of my hands so I might as well practice new skills. I do push-ups and squats everyday.
Yeah. Mary. Eek.

#3 Sniper 64 -

Watch some of the o-lifting demos in the exercises/demos section, you'll see one of the crossfitters doing only split snatch/cleans (rather heavy). The difference is this:

"Regular" (aka squat) snatch is more efficient and generally considered superior, as displayed by a pair of weightlifting brothers.

Split requires more power generation to accelerate the bar to get the height necessary to get under and catch it. But does not require the balance and flexibility of the squat snatch.

Split snatch was the norm for quite some time until Jim and Pete George "convinced" everyone that the squat snatch was superior.

In my opinion, which you choose to do makes little difference. Split snatch is more efficient so for example for Elizabeth, you'll probably have a better time if you can squat snatch. If you can't split snatch is fine too. If you wanted to compete in weightlifting, it'd probably benefit you to learn the squat snatch (and use a much more specific training program).

m/30/164/66

since I could not make the gym to do my front squats this evening I was quite happy to see this show up.

Mary - 16, 2 more than what I did last time this shows up.

A note for people who might just be getting started. If you get a chance and live close enough try out one of the affiliates. I have been hitting CrossFit Eastside in Redmond, WA once a week for the last month and it is a blast, fun asskicking and great coaching.

Dan

m/30/164/66

since I could not make the gym to do my front squats this evening I was quite happy to see this show up.

Mary - 16, 2 more than what I did last time this shows up.

A note for people who might just be getting started. If you get a chance and live close enough try out one of the affiliates. I have been hitting CrossFit Eastside in Redmond, WA once a week for the last month and it is a blast, a lot of fun working out with other peopole and great coaching.

Dan

doh! double post

Tonight at dinner I told my wife, "I bet tomorrow's workout is Cindy/Mary." Nice!

#10 - If you do the CrossFit Warm-up at full reps (15) followed by the WOD at full intensity you will be thoroughly taxed. Coach answers that question in his interview here: http://www.crossfit.com/journal/library/05_03_Interview_Glassman.pdf

3 posts and I still can't get it right. Cindy. I think I hurt my brain...ack

Pat,
That "Old Man" KICKED YOUR ASS! Say it ain't so. It gives me hope that one day I might be ready to take you on.

Andy,
Way to represent the over forty crowd. You are a friggin beast.

About pistols:
I like to use an Iron Woody band held at the chest or higher for assistance since I still struggle with the one-legged squat.

Gonna try Mary tomorrow. Not looking forward to the single-leg squats. That will be a first time for me...

DAMN PAT.. i thought you were unbeatable..

great job ANDY

Just finished front squats...

I got up to 155 which was my max the other day for my back squat! I need to up that by at least 20 lbs on the next CFT

Cindy was our first and favorite, but now I'm begining to fear her. Belinda has been closing the gap on me. This may be the time she catches or passes me. I don't know if I can suffer enough to keep it from happening. Oh well... pass the koolaid.

29/f/110

we accidently did 11 sets

front squats:

135-145-145-150-155-160-165(f)-165(f)-165(f)-165-170(PR!)

eric: 34/m/140

155-145-165-155-160-165-165-165-165-165-170

pre: CFWUx2+ squat cleans 95x3, 95x5, 95x5
post: nothing

still feeling sick, throat is super sore again.

i yelled the f word so loudly when i saw cindy or mary posted. ugh.

after the front squats this morning i looked at the area in my garage where I do my hspus and thought "gotta be soon".

Have never done Mary before so I think I might take at crack at her! Here comes the pain!

Concerto

#32 James D

L1, R2, L3, R4, L5, R6, L7, R8, L9, R10.

Equals 5 per leg.

10 total.

#39 Louis-

Before you challenge everyone on the site you might want to:

a) Post on a regular basis. Of course, if you did that, you would know that no one ever challenges anyone on this site because there is always someone better, faster, stronger.

b) Do your homework and checkout what some of the monsters here do for Cindy.

Just sayin'..... :-)

No offense Pat, but I'm a little relieved to see that even someone like you has a weakness. Still, a great effort! Now if we could just find Amundson's weakness one day...

Might I ask yet another newbie question? What is the overall goal of CrossFit's workouts?

My goal, for instance, is weight loss/body fat % loss and I want to LOOK and feel leaner/thinner/stronger (think Jennifer Garner in Daredevil or Britney Spears before she became all blown out). I know, sounds silly, but that's my goal.

I don't necessarily want to "bulk up" or look like a body builder. Am I on the right program?? I sure hope so, because it's grown on me ;)

Can't wait to try out my first Cindy tomorrow morning. Looks like a lot of fun. No goal since it's my first try, but I'm gonna push it.

27/M/5'10"/173

Cindy x 12

Cassandra,

You're in the right place.

You will meet and exceed your goals.

It'll grow on you.

Welcome.

#59 the goal of crossfit is not to improve your look but your functional fitness ... it just so happens that if you're functionally fit enough to complete WODs in good time and you follow the crossfit nutrition prescription you will end up leaner/thinner/stronger .. you should read the latest january journal about the featured crossfit chick .. that should answer your questions and hold any fears at bay .. but don't expect aspirational sentences which include "Britney Spears" in them, to be taken too seriously here .. good luck

#7 Pat

Sounds fun but tomorrow's my day off and I don't know if I have the guts for that one!! With two bottles I might make it to 10 rounds...no joke. I'm going to remember that one for the future.

23/m/5'10/62kg

Cindy 26 rounds + 3 chin ups

New PB up from 23. Totally stoked!:-D

just finished the last 2 videos. great work guys. i am still amazed by pat's christine, and andy sure kicked the younger guys butts on the other WOD! love the commentary, i had to rewind the video a few times to understand what andy was saying after his workout, as he lay there on the floor. :-)

i think it will be mary for me tomorrow.

When I first read todays WOD my first thought was, "that doesn't look too bad"....
Ha! I was sorely wrong.
Streched, ran 1/2 mile to loosen up sore legs from yesterdays WOD.

0-4:30min 5 intervals :30 sec. rest
(modified pull-ups w/ heals on bench)
(push-ups no problem)
(ball under butt during squats)

5:00-10:30min 4 intervals 1:00 min rest
(gased)

11:30-13:00min 2 intervals 1:00 min rest
(legs like rubber, pain at top of shoulders during push-ups)

14:00-19:30min 3 intervals had to stop
(light headed and dizzy, thought I was going to puke but held it back)(couldn't complete push-ups)

Total=14

5min rope jumping + CFWUx1

WOD Cindy:

23rnds + 5PU's

That's exactly 3 rounds LESS then last time :(

I actually had a dream last night that Cindy would be today. She was my introductory workout last February. One of these days I'll have to try Mary but I love Cindy too much and I can't do pistols for sh!t.

14 Rounds Plus two Pull Ups.. Preceded by 3 Sets CFWU and 20 mins Jump Rope...

First and foremost, 73 years ago the King of Rock-n-Roll was born! Happy B-Day King!

#11 - Anthony You are not alone here. It took me some time to get over the soreness also. What worked for me was just holding the bar, with weight, in that position to stretch the tendons, ligaments or whatever you may be stretching. After a week or so you should get over the soreness.

#59 - cassandra You are on the right program. Exercise and diet...hand in hand. Stick with it, hone your diet and you will get where you want to be.

I'm tackling Mary today...pistols will be the big challenge.

Tattoo Nicky...no Mary?? My pistols suck too, let's give it a go...wuddya say?

Elvis: I can't do the pistol period. I've tried and tried but something in my broken down body prevents me from being able to do them. By the time I get down to parallel I look like a hunchbacked troll. My flexibility sucks! Hats off to everyone who chooses Mary.

M/170cm/65kg

as RXD, 28degrees celsius, 100%humidity.

21 rounds + 5 pull-ups, 3 pushups.

tonight 22 rounds
last time 21 rounds
1st time 17 rounds
- very happy but god knows how i will beat 22 rounds, any one getting over 30 is scary.

YEAH! I was also waiting for this WOD. I always do 'Cindy', but I'd like to change that up.

Sadly, I did 'Josh' today and ripped my calluses off. I'm going to do 'Mary' tomorrow, but I'm going to stop if I re-tear and start bleeding everywhere- might make everyone sick/angry.

Tattoo Nicky - I hear you. I will have problems too...I'll be lucky to get more than a few rounds. Good luck with Cindy, she can be nasty too. Paced myself last time to get 20. All those in the mid 20's - great work!

39yom/5'6"/150

only did 5 rnds of fs:
135
185
205
225 (miss)
225
that was a pr for me plus i was running late for work so had to stop there.
going to try mary for the first time. i know i'll have to hold on to something to perform those one legged squats. wish me luck.

26 m 170
as rx'd - Cindy x 14, last time 12

housemate 1st CF (23 m 154)
as rx'd - Cindy x 14

should also add that I told him it would be a "gentle 5 pull ups, 10 push ups, 15 squats"

34/M/170

"Cindy"
25 Rounds

as rx'd Cindy x 11

38/m/150

I'll be hurting the rest of the day. Yipee.

32/M/63

Mary
5 HSPUs, 10 one-legged squats, 15 Pull-ups

12 rounds on the nose (requiring 4 extra seconds).

Oh what to do what to do...

Probably should do neither, however I have an MRI finally SCHEDULED for tomorrow on my shoulder, so I may jump in the water one last time today before they tell me the inevitable tomorrow.

#37 Rajun Cajun
read your post yesterday bro and I am in Virginia Beach. Give a shout if you are heading this way!

GO GET IT, EVERYONE!
~J~

27/6'6"/200

16 rounds + 5 pull-ups + 10 push-ups

25/5'9"/129

18 rounds + 5 pull-ups + 10 push-ups

Nadia - Awesome work on your front squats!

49m/5'10"/225
cindy
19 rounds

"Mary" with a 15' rope climb in place of the 15 pullups (no good reason except that I haven't touched the rope for a while): 13 rounds + 5 HSPUs and 6 pistols. Rope climbs two trips up an eight foot rope using hands only , each trip up started from a seated position on the floor. Hands were getting tired the last couple rounds.

I think I'll stick with Cindy. I'm a little stiff from the Squats yesterday. :)

http://www.angrydalty.com/crossfit.htm

33/M/200

Mary x 9 in 19:45

Rajun, congrats on LSU. You've already beat me out of the box today, I'm not even going to try Mary because I'm just too exhausted to even think about pistols, let alone hspu's. Let's hope that you convert the onlookers,

"Cindy"

Scott 33/m/155: 23 rounds

Justin 33/m/212: 17 rounds (last twelve used jumping p/u)

damn Smurf beat me again!

Late from yesterday
Jeff in VA M/48/ 70" /195
CFWU x 1 x 10 (subbed front squats 45 x 10 for OHS)

Front Squats 10 x 1 @ the following weights: 125/135/145/155/165/175/185/195/205/215 (last two were heavy enough for this go around)

Took 2-3 minutes rest between reps.

My target ended up being 15” (2” below my bench) which should have me close to parallel.

Just found a new target for next time that is 12” - that’ll be low enough for me!

John in NY
M/47/68"/160
Stretch
CFWU x 1 + KTE
BL BB: 10 47 41…took one knot out of rope…125…enough
Last (& 2nd ever) FS was a 5 x 5 on 24 July…maxed @ 135 3 reps

WU 45 x 5

122/133/144/155/166/177/188(tough)/193 close to dumping but managed to stabilize it & get it done/
177/177

3 + min between sets

Not done A2A…used a 9” box as a target….son Bob says way past parallel

Both will do Cindy...results later

27/M/6'1"/211

Cindy -15.2

The first 5 were each a bit under a min each, 2nd 5 were about a minute a peice and the last 5.2 took the remaining time... Need to work on cardio but that's no suprise.

Dan

M/29/5'9"/173

As Rx'd
20 rounds

Chose Cindy as my first official WOD after being ROR'd by the chiropractor.

10 rds + 5 pull ups. Also, markedly out of shape.

Forgot to mention, I did Cindy

37/M/6'2"/230

The last time I did Cindy was 9/6/07, and I got 9 rounds plus 8 pushups. This morning I got 11 whole rounds, so that's a success. Pretty happy to be in double digits at last.

26/f/142/5'9

Needed a 5K today... 25:33 :)

41yo/f/160
Cindy 20 min
18 rounds + 5 pullups and 10 pushups
blue iron woody band assit pullups
pushups on knees, strict body line

Yet another fantastic video from the weekend with Andy Hendel! It just gives you an all-round good feeling and puts a huge smile on your face. Andy's a beast, nuff said.

M/40/5'11"/195
Cindy: 15 (barrel pull-ups)

F/37/5'6"/140
Cindy: 14 (jump pull-ups)

I'm busy looking for the video of Coach B taking pat through the Burgener warm-up at lunch on a recent cert, does anybody know where I can find it as it doesn't seem to be in the o lifting vids section.

Thanks.

Did Cindy, 14 rounds... Great stuff!!

First time for cindy.

29m/5'9/165

sa rx'd 17 rds in 20:05.

good stuff.

cassandra: Train Hard and the looks will come.

E-Mail me if you need a million reasons why CrossFit women rock, why you should focus on your improvements and why this is the right program for you.

Get Eva Ts calendar and read the Journal this month.

:)

30/m/180

Mary - 7 rnds

We did FGB yesterday...legs are a little sore.

Cindy: 27. Almost dead by now.

M/30/5'7/180
Cindy 20 rounds (PR) plus 5 pullups and 5 pushups

What are everyone's thoughts about using lifting straps?

29/m/185

Sub par performance for me today

Legs were a little more affected by yesterday's workout than I thought.

Cindy as rxd: 23 rounds even

Allison I am going to piggy back on that statement! I love this topic! So let me give a couple reasons coming from the opposite $ex!

1) It is not 1940, Elvis is dead (not the CF Elvis), and the days of staying home barefoot and preganant are long since over!

2) The womean of today is strong in body, mind, spirit and soul.

3)The woman of today is courageous!

4)Today's woman is more beautiful than ever!
The woman of today takes no bs from the ridiculous statements of "you can't.." from the weak and insecure pawns in society who are disguised as the strong and powerful!

5) Today's woman has earned her train stopping asthetics by sweating, bleeding, swearing,...but never quitting, adding an irreplacable element to her beauty.

Don't know why I like this topic so much, but I dig it!

Love to hear some of your million reasons Allison and others! I get alot from sharing in this belief that I try to pass to my clients who come in initially with...old thinking!

~J~

Great video series! The rubber match should be fun to watch.

Cindy = 19 as rxd.

Still recovering from the hollidays. Nowhere near my 24 max for this exercise. :(

J-Rock,

Will do.

Eric,

I feel what you're saying. You are an inspiration.
Will post today's stats tomorrow.

Gotta hand out resumes this morning.
Email me if any of you know of a company looking for a master planner/scheduler (any field).

Good luck today, Everyone!

Cindy

bw 170

18 rounds

+ 20 lb weight vest

34 M 230lbs.

11 rounds of Cindy

#59 Cassandra, with regard to developing fitness verses bulking up, I would suggest you look at pics of Eva, Nicole, Annie, Jolie, and Allison to judge the effects of extensive use of Crossfit, with reference to the shape you want to develop. When not straining in demonstrating exercises, aren't they pretty well representative of the appearance goal you have? In other words, HOTTIES!

To all Colorado Springs Crossfitters: I just moved here and have some questions about the best places to work out. Any advice or info would be great...Thanks

#43 Gavin and #9 AllisonNYC

Thank you both for the info! Very helpful!

I agree about the flexiblity up top, and definitly with the low squat, but I would think a split would require more balance. Either way, I can perform the split and can't perform the squat snatch, so I will continue with what I can do, since I won't be competing anytime in the next 60 years or so :)

Cindy, 19 rounds.

Little less than in past, but better form.

23 rounds. Up from 21 last time. Just amazed that each time one exercise stands out as the real weak point. This time the push ups were kicking my a**.

35/m/155

Cindy. 23 rounds. A full two rounds better than last time. Finally no breaks on the pull ups for all rounds, but much slower on the last few sets of push ups.

M/44/154

Cindy
21

Not my best, just ran out of wind.

39/M/5'10"/195lbs.

This is my first Cindy.
11 rounds.
The pullups were about 80% jumping.

Cindy
22+Pullups

Yesterday afternoon I broke the ladder going up into our attic and ended up jumping/ falling the last 36 inches and landed badly and twisted my ankle a bit and banged my shin. Once you get one badly sprained ankle it is just a weak spot always looking to turn at the slightest moment, sheesh. I was pretty upset the remainder of the day.

Even though I break and spill things a lot, it is still aggravating every time I do it. As many people have told me, if it wasn't for bad luck, I'd have no luck at all!

When we went to bed last night, I had a note on my pillow from L (13 YO son). I thought I might share it with you all-

Do not grudge that you are not the Hare

Be thankful that you are the Tortoise and have principles to go by and that you have finished the race

And it matters not what place you finished it, but that you have finished it

And most importantly, remember that others will tell what you have done wrong with no end, but should you look inside you will know that there are those who do not care what you have done, only that they love you for who you are and would stand by until the end because they know you have always, some how clamored back on top and never did any thing less than your best. I Love You Mom.

Have a good day everyone!

Kate

30/M/190

I did Cindy with exactly 11 rounds. Somewhat disapointing since last time I was 5 squats short of 13 rounds.

I just started using rings for my pullups and they are harder but maybe I'm just in a lull, don't know.

John

Age=28
BW=187

Cindy as rx'd:

22 rounds

Not my best performance, yet not my worst. Glad to get back to my daily workout routine. Good-bye holidays!

"No substitute for hard work"
http://stevesclub.typepad.com/

Cindy as rx'd, 21 rounds.

Dealing with a head cold, but still an improvement over 19 last time.

Andy-
I have enjoyed the past 3 videos greatly, Great job in all, keep up the good work!

Nadia-
Awesome weights on the front squats.

Cleverhands-
As always, very impressive yesterday.

Dave-
Good luck keeping ahead of Belinda. I have found that if you make the other person laugh at some point, it will slow them down a little bit, giving you the advantage to get ahead. ;-)
However, I usually laugh along too, thus regretably, losing my headway.

Kate

Thanks, everyone! I appreciate the encouraging words. I'm not going anywhere :)

Cindy as Rx'd: 18 Rounds + 5 PU's.

GO ANDY!!! You rock. Nice work on those GHD Wall Balls. Did Mike G put you up to that?

44 yom and 280.5#'s

Cindy 14 rounds, up from 13 rounds last time.

cindy is a really popular workout in LIA - top 19:

Cindy

Position Reps Gender Approx. Age Bodyweight CF Gym Affiliation
[1] miguel flores 34 M 22 175
[2] Jon Clingenpeel 31 M 32 152 Home
[3] Jami Tikkanen 31 M 26 170
[4] Joe Lynch 30 M 20 155
[5] Rob Barnum 30 M 26 180 Diablo CrossFit
[6] Anthony Bainbridge 30 M 30 180 CrossFit Fredericton
[7] Eric Richeson 30 M 27 130 CrossFit Flathead(MT)
[8] George Mounce 29 M 31 175 Solo
[9] James Bailey 29 M 23 165
[10] Todd Lynch 27 M 37 162 Sonz Palm Beach Gardens
[11] Shawn Derby 27 M 35 148 CrossFit Flathead
[12] Peter McIntire 26 M 24 173
[13] Mike Lee 26 M 28 160
[14] Owen Satterley 26 M 28 190
[15] Ben Bergeron 26 M 31 175 CrossFit New England
[16] Marc Vermette 26 M 36 205 My garage
[17] Alexander Kornishev 26 M 38 172 My Basement
[18] Aaron Jones 25 M 30 194
[19] craig descoteaux 25 M 30 135

i've put the whole results on the home page:
http://www.LogsItAll.com/login.asp (w/f/s)

looks like the median # of reps is 20.

women's ranking:

Position Reps Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Lisa Quinn 28 F 42 160
[2] Dina Mendola 23 F 36 123 CrossFit Milwaukee
[3] Kelly Frankson 20 F 29 135
[4] Kristan Clever 19 F 26 128
[5] Michele Vieux 16 F 30 140 CFSD
[6] Donalda Wengel 16 F 38 123 Crossfit SoCal
[7] Becca Wells 13 F 27 0 WasatchCrossfit.com
[8] Sue Chen 12 F 48 132
[9] Pamela Barlett 11 F 27 125

-bill patton

32 m 192

21 rounds @ 19:52

now...we ice.

~J~

ps- some impressive rounds posted everuone! great job!

#104 Leon,

Coach Burgener helping Pat w/ the snatch is a video article in the Jan. 08 CrossFit Journal.

First time to have a go at Cindy
As RX'ed
14 rounds

First time doing any CF workout
Cindy
13 rounds as rx'ed

I am not questioning credabilty, SERIOUSLY.

But, does anyone know where I can see video's of people doing 34, 31, 30 rounds of "Cindy"?

I want to see this, I really do. Numbers are impressive, I want to see how it is done.

~J~

M/45/6'/175
Cindy as Rxd
20 rounds

#7 Pat, I can't break 20 on Cindy without PPE, much less with it. Oh what size bottle, not that it makes a difference to me, since I havent gotten that far yet. We just started about a month ago CF'n at work. Haven't started following the 3/1 format yet, but workin on it.

Cindy 18 (without turnout)

everyone keep it up, I'm trying to catch up
bec

22/m/139

15 rounds as Rx

Last time = 10 rounds

27m 6'1 200
5 squats short of an even 20rds.
the spinning pullup bar didnt help me today.

#140 J roCk: word up. I'd like to see that show too.

(you did not just say "word up"... did you?!) AllisonCameoNYC!
LOL! (sorry honey, I had to! Nothin but love grl!)

24/f/5'6"/147

Cindy: 8 rounds

28YOF/122#
"Cindy"
25 rounds + 5 pull ups, 10 push ups and 1 squat

Cindy, 20 min, BrandX Pack: 3-6-9

16 rounds

That was INSANE! (in a good way)

M/22/6'1"/185

Cindy as Rx'd: 28 rounds. OUCH. For the first time ever, my pullups were faster than my squats. Good luck on this one and hat's off to anybody brave enough to do mary.
Peace out home diddlys

BW 174

Mary as rx'd

12 rounds

Cindy: 10 rounds

Really sucked. Can't believe how out of shape I am, especially when seeing these guys doing 30+ rounds of cindy and guys doing up to 20 rounds of mary... pshh

BCoPDJason #111
Instead of straps try chalk. I used to lift with straps and got some great advice from a serious powerlifter. He told me that straps definately put you at a disadvantage and you loose some from what you could have gotten out of the lift. Chalk helps gives you a great grip and you still get the full benefit of the lift. You can find it pretty much anywhere online and its inexpensive. I use it all the time now and find it almost as effective as straps, but my forearm strength has grown considerably more than when using straps.
V/R
Matt

j. rock I agree, I'm still trying to get to 20 rounds and I'm smoked afterward. The people doing mid twenties and up have to have a crazy pace. It would be a cool video.

25/M/6'5"/220

Of those who are doing "Cindy" and are below 20 rounds...what is holding you back? Pull, push, or squats? My push ups are embarassing...and haven't been seeing improvement from completing the WODs.

mary

9 rounds + hspu

Hale - Mary

Did I do a dozen?

Nein.

12 rds Cindy...scaled pullups /pushups for rt shldr

30/m/188

"Mary"

11 Rounds (Finished round 11 at 19:51)

HSPUs - nose to floor
Pistols - hand on side of rack for balance

kate - thanx for the props, and thank you so much for sharing that touching story w/the CrossFit family. gotta give big props to L - to communicate such a loving and encouraging message to his mom; wut fine character he must have.
must be his upbringing ^_^
stay up, shero. take care of that ankle and keep rockin it w/teh kool-aid!

#156 Hale-
Very funny play on words!

Kate

Cindy, 18 rounds
last time 15 rounds and some change
Bettering my Push-ups is going to make the biggest diference.
have fun, Johan

29/M/200
Cindy as RX'd

11 Rounds + 5 pullups + 8 Pushups

It's a good burn!

Dustin

#154 Heavy d. Pull ups hold me back. I have to rest alot as the rounds get higher. I'm not sure if it is better to rest and do the pulls or scale it to jumping pulls in the end.

45m200#

18 1/3 rounds
last time 19, I guess I didn't push myself hard enough. I tried to pick up the pace and then rest, tabata-style, but pushups were again my weakness. more, more, more of them.

Cindy: 9 2/3

The push ups are definitely a weak spot. I wager I can go faster on the squats as well.

M/35/183

12 rounds, up from 8 last time.

I too am really curious to see someone break 25 rounds, let alone 34. I just dont think its physically possible to do 5 pullups/10pullups/15 airsquats in just under 34 seconds for 20 minutes straight.

Cindy for me and Cindy for Sam.

hub - 14 rds
Sam - 20 rds

I gotta say that I didn't watch any of the 3 part videos until today and I really enjoyed them. Whoever put them together did a really impressive job of breaking it up and adding all the little elements that kept it really interesting. Strong work guys. Very inspiring.

M/39/185

Cindy as rx'd: 20 rnds plus 5 pullups and 10 pushups.

Last time out: 19 rnds and 5 pullups

More better faster

10 minutes:
5 rounds + 5 pull-ups

I got I long way to go......

Also worked on push presses afterwards, built up to 155 lbs. Got really close to 165 which is my bodyweight. . . next time.

hey michnyc,
I tried to email you re: trademark question, but your email bounced... if you see this, and you actually do feel like offering a bit of informal advice (apparently saggy's concern was well-founded, and my little interpretation on the kool-aid guy was enough to trigger cafepress.com to pull my design...), can you email me?
thanks,
celeste b.

24/m/200
Warm up: Row 1000 to get the blood flowing, and some stretching.
23 rounds + 5 pull ups + 10 push ups
First time doing it with all the sets unbroken.

CFWU- Minus pu's and squats
Cindy- 11 rounds
Jump pu's from ground (pr)
6 rounds of push ups strick, 5 knee.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

28/m/210

Mary x 10

Hand on rack for pistols.

Vast improvement on HSPUs!

Cindy - 12 rounds as Rx'd.

Last time I did 10 rounds with half regular pull-ups and half jumping. I'm going to shoot for 15 next time.

I'm still not ready to take on Mary yet-need more HSPU practice. I did get my first pistol last night, so that's coming along. Now to get one with the left leg...

Cindy today, 15 rounds. 33/m/230

Hi all,
Just looking for a little assistance for a friend here. He needs to set up a ring pullup combo in the back yard for one of his clients. $ is not really an issue for his client. Anybody know a good source for this or a crossfit preferred method of construction? Any help is much appreciated!
Just so I'm clear, we're talking about a fixed in the ground deal, for basically just one person at a time, and perhaps with the capability to convert to bar pullups. Thanks again!

28yom/6'4"/215#

Cindy 13 rounds. Which is a PR of sorts, though I tend to do 14 rounds in the first twenty minutes of Murph before, so go figure.

m/30/170, 30 rounds of cindy.
Mrs Nuts 26, 22 rounds of cindy.

Cindy - 16 rounds pr

Very happy with that. Was shooting for 15. Last time I only made 12 (which was the first time as rx'd).

22/m/170

First time doing Cindy.

19 rounds, with 5 pull-ups and 2 push-ups

Hope to do a better next time.

31/M/190
Cindy as rx'd
20 rds
Focused on full ROM and missed my PR by 4 rds.
I have to work on push-ups because they were the real killer today.

jknl Kate - thanks for sharing the note from your son; made me smile; very cool!

Oddly enough, I could not find chalk in any sporting goods store in the Chula Vista area; wound up finding it at REI. Those pesky climbers use chalk quite a bit. If I remember right, I spent about 5 bucks for a brick and a mesh bag full of chalk both go double bagged in my gym bag.

28m/6'4"/225
Subbed military press for HSPUs....still trying to get stronger pressing over my head....gona make my parallettes this week to help!

Mary(w/milt press) X 9 rounds

Cindy

18 complete rounds + the pull's and pushes for #19

back to doing pull-pu's after laying off them for 3 weeks. happy about that

Cindy
23 rds + Pullups and 1 pushup in round 24 as rx'd

Second day at crossfit: 42/M/5'10"/194

Cindy

(2, 10, 15), (2, 10, 15), (none, 5, 15), (none, 5, 15), (none, 3, 15), (none, 2, 15), (none, none, 10)

Total time: 8 minutes

Does anyone else think that the Eliminator in the new American Gladiator show is pathetic?

28 yom, 180 lbs

Cindy-18 rounds as rx'd

47 yom 160#
30 rounds 20:01 (-2pr)
First time doing Cindy since August due to shoulder problems. Shoulder felt good on most rounds, almost back to normal.

I love Cindy, she messes with your mind. After the first 5 mins. your body tries to convince your mind to stop. After 10 minutes your mind tries to convince your body to stop and after 15 minutes they both see the light at the end of the tunnel and work together to reach the end.

Cindy
Jim 48/M/170 20 rounds
Gary 50/M/205 18 rounds

Tuesday, January 8th, 10:30am. Fasted. WOD: "Mary": as many rounds as possible in 20 minutes of 5 handstand pushups, 10 alternating elevated single leg squats, and 15 pullups.

6 complete rounds, completed up to 5 chinups (not jumping) on the 7th round.

Did some light higher rep DB snatches a few minutes after Mary.

Notes: Pullups became chinups midway through second round, and became jumping chinups on the 3rd round.

cleverhands-
Thanks!

WU-
1 hour yard work (you would think that with it being winter, there would be none)

Cindy-
Jumping Pullups, pushups (back on knees)
12 rounds

I don't like Cindy at all, still trying to defeat her, but it's all mental.

Kate

23/m/194lbs.
20 rounds after a 10 day break

36/180/5'11"/M

Mary

5 rounds

This was the first time where I was able to do handstand push-ups touching my head to the ground. The one leg squats were assisted by touching a wall with one hand. First round of pull-ups I did all 15. The following rounds of pull-ups were broken but I did not less than 10 on each round.

I have found that doing full range on my exercises for either Cindy or Mary has really decreased the amount of rounds I am able to do. I have also found that because of the full range of motion I fell a lot stronger.

Kate,
If you attribute any amount of luck to parenting, then you have reversed your "only bad luck" trend. What a fantastic note. Take solace in a a job well done, and ice the ankle. You'll be back in no time, "clamoring" I'm sure.

Eric

Mary
6 rounds L-pullup very slow

34/M/168#/6'0"

WU: stretching, rom, 100 rope skips

WOD: Cindy

21 rds + 5 pull ups

Kate

You have a very wise 13 year old on your hands there. Congradulations.

Oh, and by the way, I'm not really worried about Belinda passing me by on Cindy (it's just a matter of when). The competition is just for fun. She has beaten my times before on WODs like Filthy Fifty and others. I'm really proud as punch of her. She couldn't do any pullups at all and maybe just 5 pushups when we started Crossfit. Now she gets 20 rounds of Cindy. J roCk is right, Crossfit women are the tops.

Dave

26M/205lbs./75"

Warm up
1 mile warm up
3 x 400m intervals
1 mile cool down

WOD Cindy as RX'd 18 1/3, last time I posted 14.

37/F/5'3"/124

Cindy, scaled from BrandX
12 minutes, as many rounds as possible
1 pull up
2 push ups
7 squats
21 + 1, 4, 4

And the best news - I GOT MY KIPPING PULL UP! I'm so excited!! I just cranked out 8 of them consecutively, after scaled Cindy! Yippee!!!

32/F/5'10"/155#

Cindy
15 rounds + 5 pull-ups and 8 push-ups (PR)

Fighting a head cold, but finally was able to do this workout with all pull-ups and squats unbroken. The push-ups definitely take the most time for me.

37/F/5'3"/124

Cindy, scaled
as many rounds in 12 minutes as possible
1 pull up
4 push ups
7 squats
21 + 1, 4, 4

And the best part is I finally got my kipping pull ups! After Cindy, I just cranked out 8 consecutive ones, just getting in the groove! I'm so excited.

38yo M 205lbs

Cindy with 20lb weight vest

19 rounds in 20 min

Kate, Great post. Give that kid a big hug...but don't let his buddies see it!

40/217/m
cindy 15+

The pullups, pushups, and squats were hard.....the rest was easy!

33/M/173

Mary-used a 6lb counter balance for one legged squats.

10 rounds + 5 HS push up and 4 one legged squat

Boots and utes

SMOKED!

Cindy
14 rounds(jump pull-ups, knee push-ups) + 5 pull-ups

up from 13 last time but was shooting for 15, how could I forget how hard this one is? Keep working on pull-ups, during warm up actually got almost 3/4 way up on my own! Getting there...

"Cindy"

as rx'd + 20lb vest

17 rounds all Honest reps

25/M/6'2"/225

Second day on crossfit program.

Cindy: 10 rds as RX'd

still working on the kipping

13 reps-much harder than it sounds

Can only handle Cindy at this time, I think. Did 8 sets in 15 min. I am 39yo male at 200lbs.

J roCk,

Here's a video of Dutch from CrossFit ATM doing 34 rounds of Cindy:

http://www.youtube.com/watch?v=GAuP9Llm2hE

I didn't think it was possible either until I saw it. He just keeps going and doesn't rest, it's amazing. 170 pull-ups, 340 push-ups, and 510 squats in 20 minutes. That dude is a beast.

21/M/168

16 even. New PR.

Pull-ups were much better. In order to get the kipping rhythm I had to tap my toes on the ground every rep or two, otherwise I get swinging out of control. :-)

Gabrial #165

It can be done. I've managed 27 (I think I put 25 in Logs it All from my last attempt) and see people with better form than me make it to 30. 34 is hard but not out of the questen. I think Greg A was on pace doing 16 in 10 minutes. Granted he was smoked after 10 min and probably wouldn't have kept that pace, but he is a big dude. Take some of our smaller crossfitters who dominate the body weight movements and I'll bet you could get 34.

I seem to recall hearing Jerry Hill down in Alexandria's own Crossfit Challange does pretty well at Cindy.

Aaron

post #1 from me...

comment on the videos -- have loved the vids the last couple days. i love following someone through a cert weekend. but most of all, Tony B., you choices of music was AWESOME -- from 3 days by Jane's Addiction (one of my ultimate favs) to Mr.T to "redemption song" -- they were great and made me smile throughout.

great job Andy, and thanks for letting us follow your weekend!

ck

Front Squats, details there.

Kate, that boys a keeper. Thanks for the smile.

Cindy: 17, maybe 18 (lost count)

This is my third Cindy and I at least tied my last pr. I'm worried that 17 is basically my theoretical limit. All the fatigue sets in at the exact same time, every time.

Still sweating after almost 30 minutes, a shower, and a change of clothes.

Jeff A #212

To solve your swing issue, really really focus on the "push away" at the top. It helps big time.

#211 havoc

Great video! Dutch, speal, OPT...all not of this earth for sure.
thanks for the post followup!
cheers!
~J~

cindy
16 +
5 pull ups + 4 pushups

32/m/210/6'5"

16 rounds

Same as I did last time, barely got it in under the wire and then had to sit around for 5 minutes recovering before I could even move off the floor.

38M/175

got to 11 rounds before my kipping just fell apart.

cranked out 4 more rounds with jumping to come in right at the bell.

WOW! Heart rate is jacked.

Stay safe all

post #2 from me! i will get to the comments later, i need to get some work done at the office first! :-)

31/f/161/68"

w/u CFWU x2 (air squats to med ball)

i missed yesterday due to a mild stomach thing, but i had planned on doing "sprint" from LiveLong CF (WOD 1/3/08, i think.) it was something similar, but i wanted the cardio to burn off the christmas flub!

"sprint"
20 back squat (rx'd 135 women, but i subbed 85#)
5 burpees (to med ball, - pushup part)
16 BSq
5 burpees
12 BSq
5 burpees
8 BSq
5 burpees
4 BSq
5 burpees
8:54 -- made sweat angel #1.

REST 8'

"mini-cindy" 10' AMRAP
5 pullups (sub jumping, but lowered box -- very little jump!)
10 pushups (on toes)
15 squats to med ball
4 rounds -- made sweat angel #2

SERIOUSLY fighting off pukie whole last round. wanted 5 rounds, but wouldn't let myself "cheat" on knees for pushups, so they ate up time.

i feel awesome. first real double workout. the first one is a great mix of exercises. i experienced what Andy mentioned in the videos -- how it messes with your nervous system going from heavier lifts to functional, fast cardio. i kept saying to myself, if you train this right, you won't get hurt. means a lot to an athletic trainer. also, i have squat form issues, so while i could have gone heavier, as i fatigue it was very evident that i picked the proper weight. perfect amount of struggle.

thanks for the ramble, guys!
ck

Great job colleen! You should be, and seem to be, stoked! Great "ramble" as well!

Cassandra,

"CrossFit is a Strength and Conditioning Program..." The goal of CrossFit is to produce General Physical Preparedness (GPP), ie Fitness. To make sure you can handle lifes challenges, foreseen and unforeseen, large and small, heroic and everyday for the rest of your life. It's great for women, childen, men, young, old, etc.

I'd strongly recommend the Starting page where you can check out some of the summaries of the program by Coach. CrossFit develops conditioning in the 10 general areas of fitness by using Functional movements combined in varied if not random ways performed at high intensity.

You're alread hooked, so you'll soon see the results you want. Make sure you include the dietary side of the equation, because to see all the feminine muscle structure you're developing, body fat will play a part. It's really about being functional and healthy. Form follows function.

:)

I did "Cindy" but substituted the pushups for a 100lb bench presses and did 10 alternating 1 leg squats instead of 15 squats.

Completed: 10 rounds

M/37/185/70"

WOD = Mary (First Attempt)

Gave blood yesterday so I knew this would not be my best effort but I set a goal of 5 rounds.

Result: 5 rounds + 5 HSPU and 3 one leg squats. Last 15PU required a jumping assist :(

Afterwards, I did front squats to makeup Monday but did 5 sets of 5 instead of singles. Haven't done these before.

5-45#
5-65#
5-95#
5-115#
5-135# This is the point were the blood loss really hit me and I decided to hit the shower.

CFWU x 3 -PU's -Squats
WOD as Rx'd
Completed 17 rounds with 10 seconds to spare.
:) New PR!
Rowed 2 minutes before hip flexors started cramping...
Oh what fun...I LOVE CF!

39/m/196 5'7"
CFWU x2 minus squats and pull-ups
as Rx'd:
17 rounds
3 minutes on the row machine.
that was awesome! cant wait for tomorrow
Asthma boy out...

Sorry... that was Cindy! :)

dang...CFWU x3 and Cindy was the workout...still a little loopy ;)

Backyard Brawl Cindy
13X
with rope climbs/clean-jerk chasers...

M/40/6'3"/215
Burgener wu x 3
Cindy
Pullups Gravitron 90-130#. All else as Rx'd.
8 rounds.
1 mile treadmill run. 6.2mph, 1.0 incline.

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

26 + 5 pull-ups + 10 push-ups (PB)
---------------------------------------------------
Compare to 071109

24 + 5 pull-ups

Tim: as rx'ed

"MarY"

8 rounds w/fussy baby watching

Rx'ed

160/m/23

17.3666666 rds :-)

Bwt: 133

Mary As Rx'd

15 rounds + 5 HSPU's+ 10 Pistols

Have been doing modified Cindy for no real reason I guess. Had to do some digging to find last score, 070707 did 17 rnds at buzzer with jumping pull ups.

today 18 rounds at the buzzer with regular kips
work output

Power Output
197.48 watts
0.27 horsepower
145.65 ft-lbs/sec Great output

Still fighting pukie, planning on starting the Zone in Feb that will be one year into crossfit

34/M/77kg

Mary as Rx'd:

10 rounds

29/m/205/6'
CFWU x 2
12 rounds + 5 pull-ups, 10 push-ups

Just started last week.....HOLY CRAP!!!

61/m/179/6'

cfwu x 3 (-pu's), burgener x 3

Cindy

20 rounds + 5 pullups

last time 18 + 5

post: weighted situps and back ext
3 x 10 25#/35#/50#

8 rounds & 13 squats. Frustrating because I wanted to do 9 or 10 full rounds, but at least I did it!

Has anyone else had their post from the last Cindy workout disappear?

"Cindy"

18 rounds completed + 2 Pullups
new PR

Speal #235

I've been watching your posts for awhile now--dude, you totally motivate me. Great job.

25/m/185/5'9"

Cindy as Rx'd

25 rounds with 15 seconds at the end and floored, but got another person to drink the kool-aid today, i love crossfit!

viva la revolution!

Speal you are a machine.

27/m/224lbs

Cindy

pathetic 14 rounds :(

38/m/185lbs/6'1"

Cindy

21 rounds with 30 seconds to spare

New PR by one round, plus I wasn't as dizzy when I finished as last time.

Cindy:

18 rounds +
5 Pullups +
6 Pushups +
1 torn callous

PR by 5 rounds.

18 + 11

39/M/173

Couldn't think of a good warmup, so I did some jump rope and a few situps and back extentions. That's really all that's left of the CFWU if you take out the squats, dips and pullups :) Anyone have any better ideas?

Cindy as Rx'd:
9 rounds

Big day. My goal was 10, but I resolved not to cheat (all pullups real, no knee pushups, etc.) so I was down to singles on the pullups by round 7. Last time Cindy came up, and I quote :)
"7 rounds, 5 neg pullups. had to go to knee pushups for the last set, negs on the pullups after two sets"

So from 10 pullups to 45, and from 60 pushps to 90. Yeah baby. Also, since I was so close, I went ahead and did one more round to make it 10. Next time, next time.

18 Rounds + 5 PU's Rx'd

That's a PR, but I'm still working with a shoulder injury making the pushups difficult. Going for 20+ when the shoulder heals!

bwt:153

cindy with 20lb. vest: 21 rnds + 3 pullups

Cindy as Rx'd: 26 rounds

I did Cindy today and totally lost count of my rounds! I was too busy running from one corner of the gym to do assissted pull-ups, then to the other to do my push-ups and squats.

After about round 6 I finally dragged a mat over by the gravitron machine and took up all the space around me. Oh well. I got some funny looks today and I just smiled.

Crossfit rules!

(I think I did between 12-14 rounds)
Gnat

24/M/186/92

Cindy

12 rounds, (I´ll blame a infected elbow..)

ran 1 k, low/mid tempo

6 x 14 situps (yoga ball)

EIGHTEEN

15/M/212

Cindy as rx'd

Exactly 20 rounds

Afterwards in the parking lot i was introduced to Pukie for the first time. :)

#135 Bill Logsitall - Why do you post the rankings in both Rx & non-Rx? Wouldn't it make sense to post only the Rx rankings? Just a thought.

Cindy:
-10 Complete rounds + 6 pushups.
-Assistance on the gravitron is starting to go down(in pounds): 50(2sets)-60(3sets)-70(2sets)-80(4sets)
-Squeezing elbows together and pointing them up seems to help the PullUps.

Run:
-Treadmill, 0%incl, 1.5mi., 11:53

m/51/185

Cindy for 18 with 10 seconds to spare. Beat 14 from last time.

20/M/148lbs

Cindy as Rx'd

18 rounds

It's funny how just the motion of raising your arms during air squats makes your shoulders scream after awhile. Who would've thought.

AllisonNYC and others with hand issues: after my first time with 30 bar muscleups, I tore 3 huge callouses off my hands and a bunch of other skin as well. There was a link posted about a year ago on hand taping that kept me going. I can't find it now, but basically, you need some name-brand athletic tape from your local drug store. Basically, you take a few half strips of tape about 8 inches long and loop them behind your middle and ring fingers so the ends meet at your wrist. Overlap the strips a bit so that your bad areas are covered. Then, tape around your wrist a few times to hold the tape strips in place. I hope that makes sense...you should be good to go!

Cindy as Rx'd

25 rounds

almost died on this one

1 round 6:32

50/197

"Cindy"
20 rounds

11 rounds of Cindy;
kipping pullups (divided into 3/2 on the last few rounds)
full-length pushups (started off with 10s, went to 5/5, then 5/3/2, then 3/3/2/2 for the last few rounds)
Air squats to a 13" platform (missed touching down a few times, but hit it about 95%)

Beat my previous (aka my first) Cindy by 2 rounds!

29/F/110
Cindy as Rx'd
11 rounds

Just got a dynamax wall ball and that really helps the air squats and oly lifts. I wasn't going deep enough at all! Last Cindy was 13 rounds. This time the pull ups were the easy part.

The posts from Cassandra and Allison really comfort me that I'm not alone in this battle to build the upper body strength.

14 rounds - did ring rows as subs for pull ups :-(

Harder than it seems!

m/35/238
ran 800m did cfwu x 1
"Cindy" 18 rounds
I need to work on one legged squats before I attempt them in a wod. Not a lot of flexibility there.

cindy
27 rounds + 5 pull ups

30 min run

mary
17 rounds

Does anyone know of any brands of Stop Watch that can have multiple count-downs i.e. ideal for Tabata stuff?

Thanks

Cindy as rx'd 24 rounds

HAha man this is a funny place sometimes.

J roCk yeah bro. WORD. don't hate iight?!
That video was intense. That man is an animal. So is Speal.

#273... really?

Davej: I'll be trying that tonight for sure. Thanks a lot :) I'm going to use some new skin too.

38 bw 190
Mary as rx'd

7 complete + 7 one legged squats

Viola
Cindy with jumping pullups and knee pushups

17 complete rounds

29/F/112/64.5

Cindy - I was glad to see her again - she was my first CF workout two months ago and I'm happy with my improvement in that time.

12 rounds (could've been 13 if people didn't interrupt me)
Pull-ups at an assist of 40#
Knee push-ups (besides first five)

20 rounds of Mary and 5 HSPU's

FINALLY....after 2.5 years at her i finally get over 20 rds, a long time goal, it feels great!

Please post a video of someone doing 30 plus rounds...I would actually sit here for 20 full minutes and watch that in sheer admiration

Please post a video of someone doing 30 plus rounds...I would actually sit here for 20 full minutes and watch that in sheer admiration

44/M/6'/185

MARY AS RX'D

11 ROUNDS + 5 HSP, 10 SINGLE LEG SQUATS AND 4 PULL-UPS.

FELT SLOW AND HARD TODAY. LOW ENERGY DAY.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

You guys posting Cindy rounds up into the 20s are insane. I was keeping up with 1 round per minute for the first 8 or 10, but then I just start to bonk...especially the pushups. Kudos.