Thank you Coach for changing my life with CrossFit. I appreciate it along with everybody on this site. Thanks.
Love the burn.

Awesome

Ohh, hard choice. I love them both!

Today's WOD is dedicated to SSG Joseph Rodriguez who was killed three years ago in Dora, Baghdad by an IED while reconnoitering election sites for the first free elections in Iraq. Joe was posthumously promoted to WO1 (since he was selected to attend WOC and flight school). He is survived by his wife Leslie and his son Ethan.

For Rod....BANDITS!

Coach,

You're the best. Thanks for providing us with a free "kick your own ass" type of work out.

"Cindy" here I come! I need to get those HSPU down...soon...very soon!

Here's to ya, SEMPER FI!

For a fallen brother...

Lookin good Big Spoon

Did Cindy last time. Mary tomorrow.

Every time this one comes up, I have to do Cindy because my one-legged squats would totally kill the rest of my workout. Any tips on developing the one-legged squat?

So i was talking to my girlfriend and she was wondering, "not to say it is offensive, but why are most of the workouts on here named after women?" can anyone shed some light on that?

Howdy. My January of "beneficence from bingo" is drawing to a close. I hope it's been helpful. Frankly, from a purely selfish standpoint, the decrease in repetitive questioning has been well-worth it from this end.

"Cindy" and "Mary", the evil twins of CF, arriving as a pair with some regularity, approachable and feared (rightly) by both newcomers and pros. Did you know that there are two teenagers in Ramona, CA who have Cindy scores in the 30's? Speaking of Ramona, consider visiting BrandX if you haven't done these yet for a reasonable way to scale them.

"Cindy": 5 PU--you've been doing PU all month. Scale these just like all the rest. Record what you did so that you can compare the next time she comes around. Doing "Cindy" as Rx'd is one of the first achievable milestones available to us mortals. Same thing with the push-ups. Squats = air squats: no weight on your shoulders, just you.

"Mary": 5 HSPU--there was a great link a couple of days ago on HSPU subs and progression. No, I'm NOT going to give you the link. You're a big kid and it's important that you learn how to find it on your own. It's still on the front page. 10 one-legged squats--that's 10/round. 5 right leg, 5 left leg. No, it doesn't matter if you do 5 with one then 5 with the other or 1R/1L etc. Do 10. 15PU, same as "Cindy". And no arguing about kipping vs. straight. No one cares what you choose to do; the default PU on CF is STILL the kipping PU. It's a power thing...

FWIW, entry to the big-dog club is 20 rounds of "Cindy" as Rx'd and 10 rounds of "Mary" as Rx'd. That means no subs and no assist.

3-2-1...Go.

As I understand it, the workouts are named after women just as hurricanes and tropical storms used to be exclusively named after women. Each workout is a "storm," so to speak.

Mary for me working on unassisted hspu and pistols, normal sub for me is hspu with feet on bar shoulder high, pistols holding onto frame of rack.

Thank you Coach and Lauren and everyone who makes it happen! I look foreward so much to the Feb. cert! Can't wait for a Cindy pr. Soon I'll have the pistols for Mary.

Max #4
RIP SSG (WO1) Rodriguez. I spent a year in Dora, so I know what that's all about. They still havent gotten that little corner of Iraq figured out (South and south of Baghdad). I think we were right after y'all (you were 3-7 IN I'm guessing??).

Think I'll do Cindy bc I did Mary last time coach called for it.

Cheers

DID MARY LAST TIME SO IT WILL BE CINDY THIS TIME.
SHOULD GET GOOD NUMBER OF ROUNDS DUE TO LESS LOSS OF TIME TRANSITIONING TOO AND FROM HAND STAND PUSH UPS.

GOING FOR PR!

ROBERT S.
TUCSON, AZ.

missed sunday, volunteered at a run for the Houston Rockets. Plan on hitting yesterdays WOD and Cindy tomorrow. Cheers, hope I can walk out of the gym.

That headstand video reminded me of the figuring skating I saw when I was flipping through the dials. What do people think about learning to figure skate to improve ones functional fitness?

thanks.

Meant to ask this question yesterday:

What is the official CrossFit position on wearing a weightbelt when doing Olympic lifts?

Sean #9:

Yes. I'm no expert, but my advice is to just do them, no matter how crappy they look, and keep doing them every day until they look better and you can do more of them. Go to failure, over and over again. That's how I managed to develop kipping pullups, one-legged squats, HSPUs (tho I still can't get my head to the floor), and double unders.

Looks like it's time for Cindy once again. Pain...I love it.

cindy +4 for 30 mins
last five sets were pretty rough, otherwise good to go.

cindy +4 for 30 mins
last five sets were pretty rough, otherwise good to go.

My wife just finished a new workout that we designed. Here it is:

21-15-9 for time of both:
Fight gone bad and Fran

The only problem is she did not have a gym or any equipment to work with so she substituted all of the exercises with contractions.

Her finish time was 54:21:00 and she did it RX.

In other unrelated news we just got a new member of the Crossfit Boyle affiliate. He is a rugged young man who can eat and poop his bodyweight (8lb 12oz) in 1:23:43.

I want to give a special thanks to all the marines at Camp Pendleton for hosting a great cert. I thoroughly enjoyed the weekend and when everyone stopped the second day to honor the lowering of the flag it filled my heart with pride to be working out with some of our countries finest warriors. Thank you.

Hi #19,
I don't think we like it, no sir. I think we like it O natural. Although I suppose if you had some sort of condition that required you innards to remain inside of you via the use of a belt no one you begrudge you the use of it. I personally don't like straps, gloves, belts, I don't even like shoes....but I may be alone on the shoes issue.

I feel that I neglect cindy whenever this WOD comes up. Tomorrow she shall have full attention. Mary'll understand.

Much love,
George W

So I told myself a little before the New Year I was going to become more involved on the comments and the message board. I guess better late than never.

The CFT saw me to a new PR (by 25#) , and I'm still astounded over the rate of improvement since I started around Thanksgiving.

Squat: 275# Press: 145# DL: 300# Total: 720#

I think I'm going to choose Mary again this time since I performed Cindy as a sub not too long ago. I'm thrilled to see that I'm among the Big Dogs by Bingo's standards at 10 rounds even!

I've been debating whether performing HSPU on the floor or on Parallettes are more functional. Although I performed them last time unassisted on the floor, I think I'll have more control with an increased range of motion on the Parallettes. I guess my next post will reveal how much the stability issue helps my time.

Illinois/20/M/5'9"/155#

first date with Cindy cant wait

date with CIndy coming up.

are the squats with weight or body weight?

Sean:
Find a pillar and stand with your side just touching the surface. Raise the leg farther away from the pillar. Try to keep your chest up and open, but really bend it forward and extend your arms forward as you go down. Try to minimize your contact with the wall on the way down and up. This should be about 90% of a free single-leg squat. After a week or two of doing it with the wall your body should be much better at stabilizing you during the squat. Just remember to keep that heel on the floor and really reach forward. Also I believe that the single leg squat overlaps somewhat with the overhead squat, so take two or three weeks and do pvc overheads for your crossfit warmup instead of airsquats to beef that up. To dail in the overhead posture, check out the "plays with overhead strength" video. Perfect overhead and single-leg squatting posture is demonstrated.

#27-KLowe

These are air squats so no extra weight would be required. Back and Front squats are the only squats you use weight for. Check out the FAQ page they touch on a lot of questions including this one.

Thanks Joey,

Heading to the FAQ now......

Dan,

Love the post. Congrats on the new little one. Can't wait to see him when you guys get back.

#18 Jerry - I was reading somewhere in a CF Journal that doing a handstand pushup "equals" being able to Bench Press 150% BW.

#19 Bobby - No. (there are a bunch of good threads about this on the msg. board to check out)

Since we are on that...
whats CF's position on using lifting straps for deadlifts etc?

Nice shirt, Freddy!!!

Thanks for repping Valley Crossfit!

Mike
www.valleycrossfit.com

Much respect from civilian to all you soldiers. I would also like to add that every crossfit facility I have ever been to has been filled with the best people in the world. Not only does crossfit provide excellence in mind and body, it brings out the best in every individual no matter what level they are on. Thank you crossfit for changing my life in all kinds of ways.

As far as I know the only gear you are really supposed to use to assist in lifts are lifting shoes and chalk, and I believe folks generally consider those safety equipment. People 'round here generally do not use straps, hooks, belts, mantarays, stingrays or other squat codpieces, etc..

cindy+4 for 30 minutes?

Cindy is as many rounds as you can in 20 minutes, or are you saying you did "Chelsea" +4.?

funny thing i just introduced some of my hometown friends to crossfit by doing a half-Cindy

i'll be seeing Mary tomorrow! hope no one rips hands tomorrow!

buddy lee has to be one of the coolest people on the planet.

Hey all,

I was fortunate to be invited to hang out with Buddy Lee on Saturday. What an awesome experience. The jump rope is so underestimated. I wrestled and have a ring fighter background. I jump roped regularly as a warm-up, but really, all I did was skip rope for a set time and then moved on. I was so missing out on the conditioning aspects of jump roping. Buddy showed me several ways to make my whole Crossfit game better just by using the jump rope. During the short workouts he put us through, I witnessed awesome athletes get their asses kicked!

I am totally stoked about the jump rope workouts I am going to add to my training regimen. My goal is to add 30 minutes of jump rope workouts to my training days. If you really want to step up your game, attend the Crossfit Jump Rope Certification. My humble opinion is that two days with Buddy Lee will translate into huge gains in your workout results. We all pursue PR's. I want bigger numbers and faster times. I strongly believe adding the jump rope to my training will get me to new PR's.

On a side note: I was wiped out from my 18hr assault on San Diego (partying until 3am and then jump roping like a mofo for a day will eventually catch up to you). Couple that with the 12hr shift on patrol today, and I found it very easy to skip the Total. I will be doubling up my workout tomorrow.

Lookin good Dani.

#24 Dan

Most sincere congratulations on your newest arrival. He will be kipping in no time! Do you have a name set, or do we need another suggestion thread? We named a sweet doggie in Tennessee that way, you know. Just say the word. I'm sure wifey won't mind...

can't wait to hit up Mary tomorrow! even tho i kno i'm gonna be tired, as i'm about to head off to the gym to get in some much needed running and maybe make up "Nasty Girls"

just returned from a weekend of snow-filled fun and as soon as we got back in town had to bust it right over to my bball game (which we won = yay!)

i had my very first snowboarding experience on Friday afternoon. i took the beginner's lesson w/a friend of mine, and i swear the toughest part of practicin on the little slope is hiking back up to the top. my buddy got winded fast and wuzn't alone as others in our class also felt the fatigue. thanks to CrossFit i didn't have nearly as much difficulty with the breathing or the trekking. wish i coulda said the same for learning s-turns! but even that came surprisingly fast, as by the middle of yesterday's session, i was carving down the intermediate runs.

this morning i again had to thank CrossFit for the functional fitness required to quickly shovel out our walkway and car from under a foot of freshly fallen snow. loading our gear would've left us with cold, wet feet and ankles on the drive back and it would've taken way more than 5 minutes to get the car to plow its unplowlike body thru the powder. i wuz so tempted to just shovel the entire curvy driveway all the way out to the main road, for time - i mean that would've been an awesome workout! especially since i missed the last 2 WODs haha.

altho i did make up my own WOD to have as an appetizer to dinner after my first lesson day. had brought the rings up to the rental and slung them over the main beam in the living room area for this ...

20 rounds of:
5 dips (between dining table chairs)
7 ring pull-ups
10 push-ups
15 squats
took about 30 minutes. believe it; the 7,000+ ft. elevation makes a difference!

BTW, This is one of my first repeats, so I will be able to start to track progress. Did Cindy 10 rounds last time with rounds 3-10 jumping pull ups. Shooting for 10 rounds no jumping this time. Here goes nothing...

Cindy
17 rounds

Cindy
18 rounds

Cindy, 20 rds, 2 rds better than last time.

Bah, Cindy, and only 11 rounds and light ring rows since my left forearm is in the wrong kind of pain if I use my littlest two fingers to grip. Best take time off from pullups, darn it. 3 rounds worse than last time (admittedly last time was hanging rows and floor pushups, and this time pushups were on parallettes, which makes a bit of difference, but it's still a poor showing).

36/M/175

Modified Cindy due to shoulder injury.
5 pullups
10 unanchored sit ups
15 squats

17 rounds

Frustrated that I couldn't do it w/ push ups, but I promised myself I'd give the shoulder 2 weeks off from any pressing. In the past, the pain has come back quickly after any long sets of push ups, bench press, or shoulder presses.

Great workout nonetheless.

Thanks coach.

#9 sean

i have been holding a 5-10# weight in front of me when doing one legged squats. it helps with balance.

CFWU X 3 (-pu)

Time 16 min 22 sec

Cindy BrandX modded (1 JPU, 4PushU, 7 SQT)
completed 14 rnds plus 1 JPU and 4 pushU in 10 min

Indoor Bike for 17 min
Total time 43 min 22 sec

m/26/6'3"/192lbs

"Cindy"
- 5 Pullups
- 10 Pushups
- 15 Squats

16 Rounds + 5 Pullups

Beat my last "Cindy" by 1 round and 5 pullups.

Today is Crossfit Day 40!

Cindy

23 rounds

New PR

Cindy
17 rounds

Don't know why Cindy was so difficult last time (9), but this time was a major improvement. Figured the squats would be difficult after the PR yesterday but they were actually the "rest" period. Pullups without jumps still remains the beast to tackle.

Boo: 17
Beck: ummm, still on PASS (smokin' and jokin')

SWEET.

33/M/203

Mary as rx'd

10 rounds + 4 HSPU's

Cindy - 32 rounds + 5 pullups, 10 pushups and 1 squat. Kipping pullups, chest to deck/full elbow extension pushups, Dynamax depth/full hip extension squats.

Everything unbroken, but if the WOD were ten minutes longer the pushups would have fallen within the next couple rounds.

SHoulders are still sore from CFT yesterday - it'll be Cindy for me, one of my favorites.

Jeff,
Thank you for having us last weekend, you are a gracious host and an awesome teacher. If you can make me look good you can do anything.
See ya soon!
-Dutch-

19 / F

CrossFit Total
Squat: 145 pounds
Press: 70 pounds
Deadlift: 180 pounds

Total: 395 pounds

My last total back last year was 378 I think... so yup... I'll break 400 next time. :-)
Good stuff - I'll prolly do a Cindy w/ modified pull-ups this afternoon after I get out of martial arts PE

25/m/185/5'9"

Cindy As Rx'd

26(PR +1 from last time)
everytime I do this one I'm floored at the end!

viva la revolution!

I've noticed a lot of duplicative workouts recently and was wondering if there was a method to the maddness? I read coach's article on the method by which the WODs are developed which is why it does not make much sense to me that we have done 3 CFTs in the span of a month and this WOD has popped up twice this month. I have started to go back into the archives to see what the workouts were like in 04 and 05 and they appear wilder for lack of a better description and repeated much less often if at all. Thoughts? Thanks.

Mary for me today. Will post results later.

Still sitting out pressing movements for a bit. I got my rings last week and after working on muscleups for four days straight my wrists, shoulders, and elbows are killing me! What's that whole "moderation" thing again?

So, gonna work on my KB swings today!

49m/5'10"/229
cfwu x 3
19 or 20 rounds - lost count

Been doing crossfit for 3 weeks now religiously. Having never been able to do pullups, sometimes at all, I have noticed a huge difference in only 3 weeks in my pullup abilities, though they are still pretty sad. anyway this was my first date with Cindy and the goal was 15 sets, with kipping/jumping pullups after the first couple rounds.

hit the goal with 7 seconds to spare!!!!

Thanks for the motivation everyone. I love crossfit. For the first time in my life i actually look forward to working out and get frustrated when I cannot.

27/m/6'/205

27/6'6"/200 lb

Mary
4 rounds + 5 HSPU + 10 1-Legged Squats

First time as Rx'd.

25/5'9"/130 lb

Mary
7 rounds + 3 HSPU (to a 2.5"-3" stack of books)

I have a question about CF pull ups. If i am able to do the PU with out kipping then should I? OR is kipping just the way they're to be done in CF??

Mark
21 rounds +5+10

I have my money on KELLY MOORE to win the 2008 CF Games.

32 rounds is just freakin unbelievable.

WOW!

#10 Tenascious R

Anything that you walk into with confidence....and it picks you up, slams you down, whoops your a$$ BAD...and after being near close to death, you get up and it keeps you wanting more..... HAS TO BE a female!

Ergo, a large majority of the WOD's are womens names!

(I would air on the side of caution when explaning this to your fiance! LOL! I explained this to my whyfe and her first response was "HEY!" and when I said to her "Baby, I know you can whoop me in one way or another, it my LOVE for YOU that keeps me comin back for more!"...she was then accepting of it! LOL! Any honest man, knows this is true! haha...good luck!)

Bloody hell Kelly....flippin amazing! I am going to take a drive to MD just to watch you train! I am serious! Incredible! Well done!

Did Cindy Sunday as a "finisher" following a weights workout.

7 rounds in 15 mins

M/31/5'7/178
Mary as rx'd
10 rounds
I hit a long time goal on cindy last time it came up, doing 20 rounds. I had a slow progression, but my improvement was consistent.
I think a major improvement on Mary will be tough. One legged squats slow me down. I'm writing down a goal of 15 rounds. I'm thinking 6 months of practice, and I'll be there.

M/29/165

as rx'd 17 rounds and 5 pull ups.

trying to get to 20 also.

m/37/6'3"/263

Cindy

7 rounds + 5 pull-ups

rds 1-4 pull-ups with 100lbs counter weight
rds 5-7+ pull-ups with 112lbs CW
rds 1-3 reg. push-ups
rds 4-7 mod. push-ups (on knees)

for #57, Boosmith.

19...beat my pr from last time by 7.

did Jackie yesterday instead of the crossfit total (blackhawk sucks and has no squat rack). 9:45 for time then did it again.

see you tomorrow Scott

Cindy: 13 rds + 5 pull-ups

Cindy = 21

165/29/m/5.9

m/47/180

Cindy as rx'd

16 rounds (pr +1 from last Cindy, and more honest too)

much better ROM this time around, just starting my 2nd month into this most rewarding program - my strength and physical appearance has improved more this last month than it did during my entire twenties whilst pumping iron every morning and reading muscle-mags

Cindy
25 Rounds + 5 Pulls and 7 Push.

Very happy. Probably not as happy and Kelly! That is an awesome effort.

41yo/f/159#
Cindy mod
14rounds + 1 set 5 Pullup
all pullups with blue iron woody band, chest to bar
all pushups strict body, chest to floor, straight arm at extension-PR 1st time ever to do all pullups on feet strict!
squats dynamzx depth full extension
lost 4 rounds but gained all pushups non mod and full depth squats. Now to get those kipping pullups and I'm on my way~

#74 J roCK -

If you are ever passing through the Madison WI area let me know. I'm always happy to do a WOD, even the ones that I can't do well (and there are many of those!).

Cindy As Rx'd

Jim 48/M/170 21 rounds
Gary 51/M/205 20 rounds
Both PR's Yeah

Cindy - 17 rnds

Back at #79 -- mattyb_58

Sweet. Nice pr. Won't be long before 30 looks possible. That gym has always been a little low rent. Heck, you have to charge the weapon to head home since the hooch and gym are in the crack district. Hmmm, I love smoke night LOL

51/M/151
Cindy
Pull-ups on Paramount version of Gravitron w/70 assist. Trying to kip; came off knee pad.

6 rounds

Age=28
BW=185

As rx'd:

23 Rounds.

I still can't imagine someone doing 30 plus rounds on Cindy. That is what...like 1 round every 40 secs. Please don't take this the wrong way, this is in no way meant to disrespect or question Kelly's integrity, but is it possible that you can videotape your performance for us?

Again, this is not a challenge. Its simply a request to witness firsthand the awesome display of performance as displayed by an elite athlete and crossfitter.

If you are in the giving mood:
http://www.firstgiving.com/stevesclub

#9 - Sean,
Pistol development site (WFS)
http://www.beastskills.com/pistol.htm

I'm working on them myself, so Cindy for me tomorrow. I will get 20 rounds this time!

Mary
Rx'd 9 rounds in 20:29

Did it at 5am before work, I think I could have got 10-12 if I was a little more awake, oh yea and maybe if some damn guy didn't monopolize the pull up bar with his hundreds of reps of nothing, with the cables set on "1". So frustrating, had to use the smith machine, for most of my reps.

Unrelated question, I am really interested in getting certified, how the heck does anyone afford the certification? Is there some loophole or am I just SOL?

WooHoo! Saw some improvement. Today did as Rx'd, and got 14.3 rounds. Last month I got 12 even, so I'm doing better. My kip's are better, too, so that helps.

Steve,

My workouts have been witnessed by Lynne Pitts, Catherine Imes, Steve Cotter and I've done workouts at several Crossfit certs.

Just read Kelly's post
All I can say is ............................

You are WOW

24/m/5-11/230

cindy 17 rounds

I said it yesterday and will repeat it today--Kelly is the strongest woman on the planet! Strength-to-weight ratio-wise anyway!

Keep doing your thing, girl!

Cindy: First time. As Rx'd.

31/M/202

10 Rounds (18:45)

Cindy

15 rounds + 5 pulls and 5 pushups

Started off too slow with not much ROM on the squats, but got better as I went along.

bw 170

19 rounds

+ 20 lb weight vest

Uhg more squats... :) After yesterday, I think it's going to a visit from the barf-man.

www.angrydalty.com/crossfit.htm

I would just sent greatings from Denmark. We are some who have started on crossfit 2 days a week and then 2 days of BB program. I would just say thanks for this cool site. Love this training. When I am going to the military I will start traning this only.

Maybe cindy again. Nailed her 10 times on 20min last times.

Thanks from Denmark :)

Ran 5k this am for PT - 28:51 with two intervals of 50s walking(PR) since my motorcycle accident.
My progression since my accident has been:
29:12 (PR) 16 Jan 08
29:56 (PR) 28 Dec 08
31:31 (PR) 20 Dec 08
33:26 first 5k run after accident. Each time I run I decrease the amount of time I walk. I wouldn't have been able to do this without Crossfit and will be forever grateful for this site and the personalities in it. I think it's time to turn up my intensity though. So my new training split is going to be.
Day 1 - am: run 5K; pm: WOD
Day 2 - am: no pt; pm: WOD
Day 3 - am: run 5K; pm: WOD
Day 4 - Rest Day
No strenuous activity on Rest Days, continue zoning at 17 blocks, activity level .8, all WOD are off the main page. Any thoughts?
I'll post my Cindy later, hoping for a PR of 15 rounds.

Congratulations Dan.

37/m/150
17 rounds + 5 pullups and 10 pushups, ran out of time on squats. i was hoping for 20 this time but ran out of steam....maybe next time

test

Okay folks, I need some inspiration. I've been crossfitting religiously for 6 months now. I took 8 days off right after Christmas to go skiing but other than that have probably only missed 4-5 workouts (mostly totals, max, etc) in 6 months. My progress has been incredible. For example, my "Diane" time has gone from 16:00 the first time I did it to 10:36 last time. I've seen that kind of progress on all of the workouts. Here is my dilema.......the first 5 months I was dying to do the workouts. I couldn't wait to see what was going to be thrown at us. The last month has been as struggle. I've had to make myself do the workouts. I've been doing them, but I don't trust myself to continue if I'm having to make myself do it. Somehow in the last month I've lost my drive and desire. It's real easy to do something if you want to do it. I think part of it is that I've gotten myself in as good a shape as I've been since college. (I just turned 38)

Sorry to ramble, but has anyone else experienced this and if so how did you work through it. I have no desire to stop, I just want to get that drive back.

Thanks.

33/m

AngryDalty,

It is quite a coincidence that I visited your site today. I woke up this morning and my damn internet was out, I had to call my mom and wake her up at 5:30am so I could get todays WOD, needless to say she wasn't to pleased but she realized the importance and thankfully obliged. This is a big help, thanks a lot!

Kelly~
Thank you for the correction in city and state! LOL! Good thing you did that, or else I would've gotten to MD and would have come up sans any Kelly WOD veiwing! LOL!
WI.....still would consider the drive to watch you workout, and now that the invitation is there, so most certainly get our struggle on together!
Cheers!

#44

His name is Elijah James and he was training wiht crossfit even when he was in the womb. He did rib kicks for time.

30/M/190

Cindy for me - 12 rounds plus 1 pullup.

Better than last time but not my best.

8 rounds + 5 pullups, 5 pushups

The pullups were assisted...

Kelly Moore, you freakin rock girl! Amazing!

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

18 rounds plus 5,10,8

Cindy: 18 as rx'd

All pullups deadhang. Improved by 1 round again!

36/M/200

Cindy as Rx'd
5 Pull-ups
10 Push-ups
15 Squats

17 Rounds

Interesting how different Cindy feels after the CFT. Good stuff.

27.m.169.5'8
warm up-
55 incline BP @ 135#
55 flat BP @ 175#
55 decline BP @ 175#

then right to mary - 9 total rounds

37,F,146lbs
"Mary" (bxma) Complete as many rounds in 20 minutes as you can of:
3 Handstand Push-ups
6 One legged squats, alternating
9 Pull-ups

ROUNDS: 12 + HSPU

I'm sooo excited, this is the first time I was able to do real HSPU (with little assistance from the wall) ----I'm so happy, now I need to master kipping pu's

I am not sure how many of you know this but:

LT. Michael "Murph" Murphy was posthumously awarded the Congressional Medal of Honor for his actions in Afghanistan.

He is the first soldier to be awarded the CMH in Operation Enduring freedom

good luck to everyone today

Lookin good, Dani!! Email me! We didn't get a chance to say goodbye on Saturday. xox, jolie

Cindy

F/37/5'6"/140
16 rounds,2 pull-ups (jump pull-ups)

M/40/5'11"/190
16 rounds, 5 pull-ups, 10 push-ups (barrel pull-ups)

30/m/190

"Mary"

11 rounds

Buretto #91 what an excellent leg pistol FAQ page... Jumping leg pistols, unbelievable! Here is the page again

http://www.beastskills.com/pistol.htm

Have Fun, Train Hard,

Billy

M/23/155

"Mary"

9 Rounds, those pullups become heavy after 4

M/23/155

"Mary"

9 Rounds, those pullups become heavy after 4

5min rope skipping + CFWUx2 (No PU's no dips)

WOD: Cindy

25 rounds + 5 PU's and 10 push ups..

Intented to do Mary, but am still recovering from a shoulder injury..

11 rds of "Cindy" - 1 extra rd this time. Only THIS time my pull-up bar broke half-way up on rd 1. Note, did not stop time to repair bar or wall it ripped out of. Boo-yah.

18 rounds exactly, up from 16 last time (which was my second day of crossfit). Also last time I did it by myself with no people yelling at me, so that probably helped this time, but they were also watching my pushups and squats to make sure I was going low enough. I count it as a victory regardless.

Help Please…this post has nothing to do with today’s workout. I got a set of rings last week and have been practicing muscle ups and on Friday was able to do my first muscle up. I think I have the mechanics down but my left arm is experiencing some pain from the front of my elbow joint back to my tricep. Is this just part of the muscle up process or could there be something wrong with my form? With out actually seeing my muscle up has anyone expereinced this before and if so did you just have to work through it or did you have to work on your form?

Thanks,
Cd

M/22/6'1"/185

Cindy as RX'd: 29 rounds on the nose. Up from 28 last time, I'm closing in on the big 3-0.

I might give Mary a shot this afternoon if there's a break at work.

Post: Swim, just to cool down, 2000 yards.

BW 173

Cindy as rx'd

26 or 27 rounds + 5 pull-ups

Too much cake last night slowed me down!!

26/F/115

"Cindy" 13 rounds

Got an tear on the 8th round...stop and quickly tape my hand up and continue with the WOD. Also, this is the first time I did "Cindy" with kipping pull-ups...pull-ups need improvement :(

wu 2000 m row and stretch

cindy asrx on rings

16+

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

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

26 + 2 pull-ups
-------------------------------------------------------------------------
Compare to 080109

26 + 5 pull-ups + 10 push-ups (PB)

#106 MRB

If you need some inpiration, go to an affiliate class, sign up for the CF Games, or if you're on the East Cast, the Challengein Albany on May 31. Get ready for a triathlon, a 10k, an open water swim, something that you will need to be in great shape for. Going to CFSBK just once put me back on track, same with going to CF Northwest. It really helps because nobody like looking like a chump in front of people

CROSSFIT EAST COAST CHALLENNNNNNGGGGGEEEEEEE!

(May 31st...Albany Crossfit!)

M/25/212/6'4"

"cindy" as rx'd; 14 rounds+5 pull-ups

f/31/134/5'4"

Usually, the distance between "Cindys" is such that I have forgotten how bad she hurts. Not the case today. I remember Pukie peekin' at me over the pullup bars and I stared 'im down! Take that Pukie!

Thanks to everyone on the props for my FIRST MUSCLE-UP yesterday! .... Did I mention I got my FIRST MUSCLE-UP yesterday? Oh yeah. I did. LOVED IT!

Kelly, you and sailorcrew pretty much eliminate any chance that I'm ever going to win any "age category" at any future CF games, even if it's narrowed down to our exact age! Wow, 32 rounds. Absolutely amazing work. Can't wait to get to this tonight.

44/m/160#

34/M/170

"Cindy"
26 Rounds 19:50

59/m/175
Cindy

12 rnds in 20 minutes.

Pull-ups seem to be getting better. No jumping ones this time. Still need lotsa work on getting proper depth in squats. Going to be a slow process for me, I think. Need to take another look at "Starting Strength." Oh, and NEVER drink a glass of V-8 Juice just before w/o again. Hard on the stomach and esophogus.

42/f/5'6

Cindy

18 rounds
woody band pu's
push ups from knee
squats

20:05

12 rds + 5plups 10sup

18 Rounds + 5 Pull + 4 Push

I think I started this one a bit too fast. My pushups were really starting to slow me down after the 4th round - but they were probably better form than I have ever done.

Bingo, loved the intro. Still fighting to get to big dog status w this lady, only 18 rounds; but what a workout! Hands trembling, feeling the exhaustion.

OK, only 18, again, but I did my first MU yesterday ... and feel just like #135/Shana articulates so well!

Pullups no longer the sticking point - it's the pushups for me now.

Congrats Dan, thanks for giving the world another healthy human, I know you'll make sure he's a high quality human, and will help make this world better than he found it.

Paul

I have always picked Cindy over Mary since it seemed a tad easier. It was time to change...

Mary
11 rounds + 5 hspu + 5 pistols

Did my first ever Muscle Up today!! :-)

Thanks to all at CrossFit!

Cindy
15 rounds

M/24/180

cindy, 15 rds w/20lb vest

32/M/203

Cindy

16 Rounds new PR!

myspace.com/gummobaldwin

comment #133 CROSSFIT EAST COAST CHALLENNNNNNGGGGGEEEEEEE!

(May 31st...Albany Crossfit!)

I'm up for that:) I'm from the Boston, MA area.

10 minutes:
6 rounds

One more round than last time.....Cool!

First time doing Mary and holy crap. It was quite a beast. I mainly felt fatigued but not nauseous.

as rx'd: 7 rnds + 5 HSPUs + 10 pistols + 10 PUs

Awesome video, so inspiring. I've already been planning to work on handstands, but now I'm pumped to get started. Just got to wait for this hip to heal. . .

47 yom 160#
31 rounds exactly 19:59
First 10 in 5:38
first 20 in 12:37

m/20/173

cindy

went for 30 min

was at 28 rounds after 20 min, 44 rounds at 30 min.

pushups weren't chest to deck, but was definitely breaking 90 degrees

(did this two days ago cause i couldn't run...ironic that this workout happened to come up today)

will probably repeat tonight after a swim and some abs and post # of rounds.

M/28/185/6'0"

"Cindy" as Rx'd

12 rounds + 5 pull ups, 10, push ups, 13 squats

Cindy Stats
as rx'd all:
median reps: 20

Position Reps Gender Approx. Age Bodyweight CF Gym Affiliation
[1] miguel flores Photo 34 M 22 175
[2] Jami Tikkanen Photo 31 M 26 170
[3] Jon Clingenpeel Photo 31 M 32 152 Home
[4] Anthony Bainbridge Photo 30 M 30 180 CrossFit Fredericton
[5] Joe Lynch Photo 30 M 20 150
[6] Eric Richeson Photo 30 M 27 130 CrossFit Flathead(MT)
[7] Rob Barnum Photo 30 M 26 180 Diablo CrossFit
[8] James Bailey Photo 29 M 23 165
[9] George Mounce Photo 29 M 31 175 Solo
[10] Eric Brandom Photo 28 M 23 185
[11] Todd Lynch Photo 27 M 37 162 Sonz Palm Beach Gardens
[12] Shawn Derby Photo 27 M 35 148 CrossFit Flathead
[13] Peter McIntire Photo 27 M 24 173
[14] Kristan Clever Photo 26 F 26 128
[15] Darren Rosten Photo 26 M 28 225 Diablo Crossfit
[16] Mike Lee Photo 26 M 28 160
[17] Owen Satterley Photo 26 M 28 190
[18] Marc Vermette Photo 26 M 36 205 My garage
[19] Alexander Kornishev Photo 26 M 38 172 My Basement
[20] Paul Hauf Photo 26 M 40 175 Solo

Women's:

Position Reps Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Kristan Clever Photo 26 F 26 128
[2] Corey Salois Photo 20 F 28 125 Crossfit Flathead (MT)
[3] Jill G. Photo 18 F 30 116 BTB CrossFit
[4] Fiona Muxlow Photo 17 F 31 0 CrossFit North Queensland
[5] Amelia Neighbors Photo 17 F 33 140 CrossFit Charlotte
[6] Cherie Chan Photo 17 F 34 133 Front Range CrossFit
[7] Michele Vieux Photo 16 F 30 140 CFSD
[8] Donalda Wengel Photo 16 F 38 123 Crossfit SoCal
[9] gina johnson Photo 16 F 46 135 golds stuart ,FL
[10] Sue Chen Photo 16 F 48 132
[11] Veronica Davis Photo 13 F 29 125 Golds Ballston
[12] Shana Alverson Photo 13 F 32 134 Sonz Decatur
[13] Pamela Barlett Photo 11 F 27 125

more data is always needed! please spread the word and feel free to put any time in - just because i only post the top 20 doesn't mean that the rest don't matter - the more data the more accurate the median becomes - and the more interesting the age groupings/gender/gym affiliation data gets...
stats project on www.LogsItAll.com

-bill patton

hey jeff you're a star! you can add that to the list of things to teach me.

1. muscle up
2. handstand

m/36/6'2"/192
Colorado Springs

Pre Workout: Manitou Incline - Thousands of steps, 1 mile straight up... 2000+' elevation gain.... average of 40% grade and a high of 68% grade. Starting at 6574' and climbing to 8585'. Took my kids for the first time at 7 & 10 time and they tore it up. They did a great job

Pre-Pre-Workout: Rollar skating with kids. :)

Squat: 135kg (297lb)
Press: 75kg (165lb)
DL: 191kg (420lb)
Total: 882

All my totals suffered today a bit. We'll have to tame down the pre workout activity prior to the next CTotal.

See you all tomorrow.

Wrong day, looks like I'll be doing Mary later today.

kind of dissapointed in the repeat but I am not challenging the knowledge of the person who posts the workouts. I have always done mary but I think I will do cindy today.I am guessing I can pull out maybe 40 or more rounds.Hopefully I dont eat my words.

#147 Chantelle

Check your email grl!

Hey from Denmark again. Did Cindy. The first time I did her i nailed her 10 times, but after to much beer in the weekend, I could only manage 9. I run about 1km before and after training. Where very close to throw up:P

Love you Crossfit!

Wow no wonder this was so hard for me...I was squatting 135lbs instead of doing air squats...I was dead after 10 rounds...

18 rounds 20 mins, some assisted pull ups.

25M /162lbs/ 5'8"

M/27/196/6'4"

Completed 8 Rounds + 5 pull-ups.
All pull-ups were jumping pull-ups.
Began to modify push-ups after Round 4.

AL BW 180 did Mary: 10 sets w/ Jumping pullups on the last 6 sets of Pulls & assisted 1-leg squats

Taylor BW 192 did Mary: 10 sets w/ Jumping pulls on last 8 sets & assisted 1-leg squats

Jan-Michael BW 230 did Mary: 10 sets w/Jumping pulls on last 8+ sets & assisted 1-leg squats

32 rounds plus 3 pullups

27/M/6"1'/209.6

Cindy:

20 rounds minus the very last squat... the time went off as I was doing it.

This is huge for me. My metabolic conditioning has been poor since I competed in the Firefighter challenge XIV in 05. HELL YEAH!

Are there any firefighters out there who've competed in the world championship after doing CF? I saw the vids with Brandon and the other guy.

warm up 3x 10reps back ext, ghd situp's

cindy: 21rounds +5 pull-up's

got to workout at crossfit boston last friday, and had a great time. Barebones facility with all the necessary tools and a very enthusiastic 6am group of regulars. Neal did a great job keeping all 18 or so of us warm and working hard. there were a couple of first timers there that i'm sure are still feeling the "benefits" of high intensity functional movements, and just a dash of peer pressure. thanks Neal, see you next year.

19 rounds

no improvmeent from last Cindy, but felt better due to pausing a few seconds at the end of each squat set

#103 MRB:

REST. You've only missed 4 or 5 WOD's in 6 months. You are under-rested. Take a week off. Get a massage. Sleep in. Get...you know. You sound seriously under-recovered.

Larry Lindenman has posted the following many times:

Week 1-3 Full WOD
Week 4 1/2 intensity
Repeat cycle.
Week 9-11 Full WOD
Week 12 OFF. Totally. No WOD.

Now go have fun...

"Cindy" 23 Rounds smoked my old record.

New to CF. does everyone do the warmup every time before the WOD?

14 rounds
jumping pull-ups
knee push ups
squats

m28/203/6'2"

19 + 4 push ups

23/f/5'7/138#

Cindy as rx'd

16rds up to 9th squat

"Mary"

as rx'd 10+27 pr

34/M/75kg

Mary as Rx'd:

12 rounds

I second the request to see a 30+ cindy performance. I don't doubt it, but I just want to see how fast you go and if there is any technical things I can do to make mine faster. I feel like when I got my PR 23 that I was flying- 30+ is just nuts.

CFWU x3

WOD- Mary
DJ: 10rds +5 HSPU's 10 Pistols 13 PU's

Bone: 8rds

My Pistols suck! Almost a full Rd better then last time, but my Pistols were not very good. Bone, good job bro. Your Pistols were spot on. I'm not going to waste time sliding my shoes off and on next time after my HSPU's.

Punished myself w/a :20 Fartlick Run afterward.

Get some, Go again!

Cindy, 20 1/3 RXed sets completed.

Much improvement since i started this 3 weeks ago. This ws one of the first things i started and got only 10 the first time, and couldnt even do all the pull ups. So i actually did them all this time. Kipping has helped me just keep on going.

Jared you dominated me! I am going to have to pick it up!

19 rnds, pullups and pushups of the next round.

Almost 4 rnds improvement over last time (back in November). shooting for 20 and just missed it. Next time for sure.

Bingo- Good advice bro.

Medford- Before most WOD's, yes. If it's a Lifting WOD, I usually do a Row and the Burgener Warm-up. Also, use the warm-up as a chance to work on weak points such as range of motion, HSPU's, etc.. Are you from Medford Oregon?

Did Cindy. 21 rounds 5 pullups 10 pushups ans 1 squat. Pumped!

Posting a day late, but here goes

First CFT ever

Squat 425
Shoulder Press 185
Dead Lift - 395
CFT - 1005

Oh, also hit new max bench on rest day - 305. Pretty excited to cross 300 mark. See, crossfit works, only been doing it for about a month and a half and new PR on bench when I haven't even been benching heavy.

-Seth

1.5 mile run

as rx'd, no kipping, full military style pull ups

25 rounds on the nose.

for those questioning kelly, if i were more fit, 30+ rounds would not be out of the question. i took a couple 30 second rest breaks. If i had gone straight through, 30+ is definitely possible. rock on kelly!

ps is there a way to search for my previous cindy total? or should i be keeping my own excel spreadsheet or something?!

forgot...cindy

44/m/71 kg
3xCFWU
Cindy
11 rounds + 1 PU, not as good as last time...

DJ- from Ohio. thanks for the tip.

M/24/6'3"/185

Cindy - 20 Rounds + (5 Pullups, 10 Pushups 7 Squats)

PR by 5 Rounds!!

Bingo, thank you very much for your daily commentary, its been very helpful to someone starting this wonderfully hellish routine.

#180 Alex84
A 30 round Cindy isn't as impossible as it seems. The key is in pacing yourself. I used to burn my self out going at a :28 sec per round pace and then I would fade down the stretch.

Now I try for a :30-35 second pace for the first 10-15 and let my body tell me what to do for the rest. My last 4 rx'd Cindy's have all been between 30-32 rds. The hardest part for me is my squats. My legs fatigue well before my Pullups (kipped)or pushups.

If you want it you will get it.

26/6'8"/210

Cindy - 19 rnds

37/m/6'2/180
Cindy
18 rnds

Cindy 16 rounds

#187 Tyler. Look at the compare date. Click on that date. Then hit Control F, put in your name and hit find next and there is your result.

Me: 41yo/M/5'10"/190lbs

Stretching Warm-up about ten minutes

WOD: Mary (My first one, I always do Cindy)

7 Rounds + 5 HSPU + 2 Pistol Squats

HSPU: No Broken Sets all good ones

One Legged Squats: I did them on a box to allow the leg in the air to go below the level that would be the ground. This is easier and I believe is a good progression to one legged squats on the ground, which I'll try on the next Mary.

A good site for one legged squat progressions

http://www.beastskills.com/pistol.htm

Pull ups: Normal width grip palms out, all sets broken 6,5,4 mostly. Pretty good extension at the top and I let my toes touch at the bottom.

All in all, I was pretty happy with my first Mary, next step, as r'xd then, 10 rounds...

Have Fun, Train Hard,

Billy

39/M/6'/185

Cindy
21 rounds + 5 Pull-Ups

Cindy 30 rounds YES!!!!!!!!!!!!! PR it took a little under a year to reach this goal!

And up twice with the baby last night.

Cindy
13

26 rounds even.

Thanks to Austin for working out with me. I definitely went harder.

Recovering nicely from my PR effort with a breakfast burrito. Yummy!

I've with the others that would love to see Kelly do this WOD on video. No doubting you being able to do it, just want to see it for motivational purposes.

Cindy 30 Rounds Yes!!
Took just under a year to get this goal.
And up twice with the new baby last night.

Crossfit Total:

Squat: 305
Mil Press: 110
DL: 295

33 m 190

"Cindy"
23 rounds + 5 pullups + 7 pushups

(PR)

Shower time....

38M/175

Cindy
16 rounds
up from 11 last time

Stay safe all

WOD #10 - Cindy

Modifications: Pull up - Gravitron - 90# assist; Pushup - went to knees at round six to maintain form.

Total in 20 minutes - 10 rounds.

mary 7rds + 5 hspu
I find it interesting when someone can't deadlift 400lbs, but then they can squat well over 400. Not that there is anything wrong with that, it just seems strange. Usually it's the other way around.

M/51/206/74"
11 rounds Cindy - previous was 10 rounds. Anybody who does more than 20 rounds must really be hauling it. I can't even imagine doing more than 30 rounds. Kelly, you're amazing.

M/37/188/70"

Mary as Rx'd

Goal 7 rounds. Managed 6 + 5 HSPU, 10 one leg squats and 2 PU's before the buzzer.

Previous 5 rounds + 5 HSPU and 3 one leg squats.

Cindy

21 rds

5 better than last time, still 7 off PB

36/178/5'11/M

Mary

6 round in 15 minutes. We got a call for a fire alarm. We came back and I did 2 rounds in five minutes. It was hard to get a back into it after the alarm. I lost momentum.

33/M/225

Cindy - 20 +5+10

(PR)

Kelly is legit..

145# 28m

fran-- subbed 70# total dubbells- 11:28
next time 75# total db

I am just using a word document to record my workouts everyday, Is there any recommendations by anyone another program or format to use that would make it easier to track?

Cindy: 21 rounds +5 pullups +5 pushups

that is 6 rounds better than the last time. Gonna shoot for 25 rounds next time

CFWU-pd 15x3 6:24

Cindy x 13

29/M/175

Total today, Mary tomorrow.

Squat: 300
Press: 165
DL: 300 (could have gone heavier, but it's all the weight I have)
Total: 765

@mikeman

I have been squatting for like 8 years, bt thaven't been doing olympic lifts long enough to feel comfortable really maxing. My form could be better, and I would prefer to work on that than numbers. So that's why my squat is higher than my DL.

-Seth

Dutch! You're famous! That should be some good inspiration to beat your 34 round Cindy on youtube.

31/M/6'0/195

Practiced: Ropes, OHS, Handstands, GHD

Cindy as Rx'd.
17 rounds (pr)
up from 12 rounds on 20 Dec 07 and my squat form felt good throughout.

Re: #94 - Kelly Moore

Amazing job. Keep throwing up those numbers!
By the way, I'm still looking for raw kefir but having little luck in my search. Trying to implement more of your diet advice.

Steve

I know Coach doesn't comment on the boards much these days, but I second Glenn's question #64. It DID seem really weird that we did CFT twice within one week at the end of December. I still couldn't be more grateful, regardless.

Congrats Shana and Paul on the MU's! Jaw-dropping awesome Kelly Moore and SeaMonkey.

Cindy
20rounds even, should have pushed harder had a little bit left

50/197

20 rounds + 5 pull-ups + 6 push-ups.

M 6'2" 235

13 Rounds of Cindy. Beat last time by 3 rounds.

Cindy

9 rounds..not my best

m/21/150/6'

Cindy: as Rx'd with about 50% jumping pullups

12 rds + 5 pullups

The pushups were the hardest. By the end I was doing doubles and then singles. Looking forward to trying this one again.

M 6'2" 235

13 rounds of Cindy. Beat last time by 3 rounds.

Cindy

First non assisted cindy

12 rounds

i'm calling it a new pr

"heavy" cindy + 20 lb x-vest - 24 rounds

bwt-161 + 20

Mary: 6 +6 HSPU to 1 ab mat and white and red weight.. getting down there further each workout
1 legged squats TOUGH

Hey kids,
Male--24--158 and 1/2 lbs--five foot five

George W:I usually do Mary, but cindy was calling my name.
18 rounds(barefoot)
I was going for one round a minute but at round 6, 12 and 15 I was loosing skin on my hands and the manager of the school's gym was looking at me with great anger. Probably something to do with the chalk and being barefoot.

My buddy Bryan(Male, 34, ???lbs, 6ft) did 8 rounds, 3 JPU, 6 PU and 9 squats.

Much love George

400M run
WOD as Rx'd - Cindy

20 rounds completed with 3 seconds to spare :)

New PR!

Didn't get down with Cindy today. For some reason, I have been thinking about Grace a lot lately, so I ran to the gym on my lunch break 1 mile, 6:45, Grace as RX'ed in 0:04:01. PR and all, but still just off my goal of sub 4. Then ran back to work 1 mile, 7:45, SMOKED. Great times. Workout number 2 this evening.

hehehehe, i said number 2. Good day all.

katon! yeah dude this is one of my favorites, kipping is clutch, I hope you get it down good soon, I know your gonna destory me when you do!

viva la revoution!

First Crossfit Workout Ever!

13 Rounds, mixed grip non-kipping pull-ups (still working on technique for those, videos have helped).

Mary - 10 rounds + 5 HSPU as RX'd

One round short of my PR.

First time poster...fallen in love with CrossFit

27/M/5'8/165

Cindy
18 Rounds

42 yom, 6'1" 173#
back still tight & sore from DL injury, did 10 minute "Cindy"-12 rds. + 8 push ups
midline stabilizing was difficult as the rds. progressed.

31/m/200

23 rounds + 5 pullups/7 pushups

36/m/230#
Cindy

13 rounds + 5 pullup & 10 pushup

Nice work OPT & Freddy C.

Cindy
as Rxd. Yhea
14 Rs 1 less than last time

23/F/5'7"/125

12 Rounds plus 5 pull ups, and 5 push ups

I used the blue band and got two more rounds than last time when I used the black band!

35/m/158

Cindy
16 rounds + 5PU + 7 pushups.

PR is 17 rounds, so I was close.

I had a buddy doing his first CF workout with me today. Once the 20 min was over, he wanted to take the afternoon off work to try to recover.... He met pukie in a big way, not sure he'll join me again.

hmmm...

15 rounds and 10 squats short of 16 rounds. Had 18 rounds last time. Maybe it was the eight mile run on Saturday.

M/51/185

37/m/150

Mary with following subs:
-HSPUs against uptights of PU bar for support.
-Chair just below knee-height for box pistols in place of one-legs.

8 Rounds even (2 seconds to spare).

cindy
13 rounds

Made 9 rounds today, but im sick. I was wondering if i should pull back or take an extra rest day or what. Im coming from a workout program where my coach was an ex army ranger (honorable discharge) so if it wasnt going to kill you you had to go 100%. What is the crossfit community's stance on being sick?

Hey! I'm new to Crossfit. I don't have a pull up bar or access to one in my home. Is there an alternate workout that doens't require a pull up bar in the meantime?

BTW, this is such an awesome thing. Thanks for making this available to the everyday Joe (Or Jane in my case).

Cindy - 17 rounds

been doing crossfit for about a month now. love it. one question, how do ya'll attack workouts like mary or cindy?

should i be hitting it as hard and fast as i possibly can or should i take a good pace? i was watching the video demo of mary and cindy and it didn't look fast and furious to me, but they still had a good amount of rounds.

what do ya'll suggest?

m/37/185

Cindy as Rx'd

17 rounds + 5 pull ups

Bergener Warmup, OHS practice, K2Es

Cindy: 17+5 pullups.
Stuck in the 17 round again, ugh!

39/M/5'9"/187 lbs

Cindy as RX'd 19 rounds, 6 better than last, after three day layoff.

Still gaining weight, not belt size. Diet pretty good, only CF, w/some limited additional weight training. Anyone else sitll gaining? Think I should be around 170ish.

28/m/188

trying to work around a couple sore patella tendons, so in the spirit of Cindy, i came up with this little gal (who shall remain nameless):

as many rounds in 20 minutes of:
5 PUs
10 push-ups
15 deadlifts, 135 lbs.

9 rounds + 2 PUs

absolutely destroyed the lats and grip after about 5 rounds, but it was fun.

Total yesterday: 530 up from 510. YAY! numbers are up despite my best efforts at sabotaging all my hard work - no sleep, really bad diet, and general S.A.D.
squat 195
press 95
DL 245
Cindy today as RX'D!!!! first time.
14 rounds major struggle, but as rx'd. Push ups are really ugly but I take em slow and try.

I have see Kelly Moore work out and she is a machine! Form is perfect. Complete and total intregrity, in everything I have seen her do. Oh, and Kelly was not an athlete as a kid, came to this later in life.

25/m/5'8"/165

Cindy
29 rounds w/ 7 seconds left over. I wasted a few seconds each round w/ pen and paper keeping tally. My goal is 34 rounds next time.

Here's a workout you guys can try:
20 mins for max rounds:
10 Burpies
20 sit ups (full situp, feet not held down)
10 Clap push ups
20 Squats

As many rounds as possible in 20 min. I did 10 and 1/4 last week.

I'm into Muay Thai (kickboxing) and submission wrestling. I've learned you can never be in good enough shape for a fight. I've never gassed out in a fight, but I'm always so glad when the final round is over.

I like this workout because you can do it anywhere (hotel room, etc). No equipment needed.

If you've got gym equipment, I like this:
10 clean and thrust (I use 65 lbs, this is a full deadlift, clean the weight into full squat,and then thrust the weight overhead from the squat position)
10 Clap pushups
10 Burpies
5 Muscle ups (I cheat on these. I use a chin up bar, I jump to the bar and chin up so explosively that I can get on top of the bar and finish the dip)
10 Double jumps w/ jump rope

Repeat this for 3 minutes. Rest 30 seconds/or 1 minute. Do 3-6 rounds. All of these exercises are designed to "gas" you out. 3 min round similulates a 3 minute round in the ring. The break simulates break between rounds. This similates fighting pretty well. You get so gassed that you lose muscle coordination, etc.

This is my first post on Crossfit. I love the webpage. I'm constantly getting new ideas from you guys. And the Crossfit women are the HOTTEST women I've ever seen! They are what real women are supposed to look like!

Cindy with kipping pullups- 17rounds + 3pullups
(Stephenie F/31/150#/5'10)

John DIII did Cindy with jumping pullups- 17 rounds (M/38/160#/5'9")* Cross fit newbie! His first CrossFit workout!

10 rds plus 5 HSPU of Mary
Pistols done to a dynamax ball to ensure same depth each time.

John's first crossfit WOD- 17 rounds (M 38yo 160lb 5'9")

Stephenie 17 rounds plus 3 pullups (F 31 150lb 5'10")

8 rounds in 20 mins, 2 rounds with pull ups, the other 6 were curling

oooo,..yet another visit with Pukey. Phew!

Worked out with a partner and it rocked!

Cindy
9 rounds (incl. the Pukey visit) PR!

Not in as good of shape as I thought I was. I guess that's the challenge of trying to be a CrossFit athlete!

47/m/200

Cindy 19 + 5/10/4
2+ off PR, must be getting older

Had martial arts PE this afternoon - then went directly to the gym and did modified Cindy.

modified Cindy-
20 minutes of
5 (jumping) pull-ups
10 push-ups
15 squats
I got 16 rounds + pull-ups, push-ups, and like 3 squats...
last Cindy I finished that 17th round - so I was just a tad bit slower today (darn) - but I did to the CF total just this morning...

Whew! I love that workout. :-)

45yo m 188#,6'0'
15r +5pu,+5pushups--pr 16r--lost ground

"Jumpin Mary"

20 AMRAP
5 HSPU (nose touching floor)
10 36" Box Jump (full hip ext jumping off)
15 Pull-up

8 rounds for sure, might have been 9 but lost track along the way, smoked.

12 rounds Mary
All unbroken.
Ouch! Thats alot of pullups.

Pat,
I'm posting now, but there is no sign of you...

-Dutch-

I worked out with my Lakeland buddy Grant, and was the first time that I have crossfitted with a partner. WOW does that extra bit of accountability do something! Made it to 14 with 30 seconds to go. Normally would have done 7 by myself. Crossfit rocks!

29M/5'6"/163#

First time tackling Mary. Thanks for the motivation Bingo - had to break that 10 round barrier you established.

11 rounds + 5 hspu's + 2 one legged squats

All hspu's were nose to floor. One legged squats were much better w/ right leg than left & were all A2A. PU's were broken down into 10+5 for the last 4 or 5 rounds.

41/male/182

16 rounds in 19:19

best performance on Cindy to date, no pun intended

26/M/205

Cindy - 30 rounds - 5 pullups, 10 pushups as RX'd

I agree with Jim D. pushups/pullups were a breeze, but mid-20s the legs start lagging a bit.
A PR from 24 about four months ago, I have been doing Mary the last few times this has come up and was curious to see what Cindy had in store for me.

Cindy

16 rounds

not my best

Mary Mary why you buggin

pre: cfwu minus pulls/dips
post: double under and rope drills

almost 9rnds missed by 15 pistols, my pistols and hspu assisted still and my pull ups degenerated by the end tough work
Power Output
96.14 watts
0.13 horsepower
70.91 ft-lbs/sec my lowest power output but man there were different muscles generating said power

#251 fish,

With workout like Cindy, I start fast and try to hold the pace as long as possible. It's mind over matter. Stay relaxed, keep moving briskly. If you start taking breaks between rounds it adds up and doesn't really help you recover all that much anyway. So just keep moving, buckle down and crush it. You're capable of more than you think.

28yo, 5'11", 169lbs

Cindy: 15 rounds

This ties my record from last time. Pushups remain the hardest part, as always.

First time w/ Cindy, just started Crossfit last week . . . thought I was an athlete . . . anyway

11 rounds in 19:00 then did some dot drills and jump rope

Any tips for improving pull ups?

for those questioning the repetition of the workouts just go with it .. the workouts are random meaning sometimes they occur more often than any of us would expect. If you were playing cards (which are dealt randomly) and you ended up getting blackjack 3 out of 5 times the cards were dealt would you question the dealer if he had shuffled correctly? or just think to yourself ..hmmm lucky me... Plain and simple Crossfit works, and its track record is proven. If coach says do Fran 3 times in a row then I would do it, because in laymens terms Coach is way smarter than me. When I have 40 years of proven results maybe I would question the method but even then probably not . I am sure somebody will get their feelings hurt by this and that is not my intent @ all, I guess I just feel like if you don't think its right for you don't do it. That being said I don't remember ever seeing a post from OPT, AFT, Kelly Moore, Etc questioning the process and they set the benchmarks we all strive towards... Happy Crossfitting

32/F/125

Cindy as rx'd: 11 rounds

3 rounds less than pr - boo! However, did this workout after teaching spin and kickboxing this am. My goal was to get at least 10, so there!

As usual, amazed at some of the awesome numbers being posted. Go, crossfitters, go!

Tim:

this morning: 8 rounds
(10 rounds is typical)

Not great, but not so bad for coming off the flu.

Cindy as rx'ed

21 rounds (+1 PR)

Wet Cindy (5 deep end pool muscleups, 10 pushups, 50 yd swim, amrap/20) 10 plus 5 pool mu's. I tweaked twingled my knee yesterday doing squats so today was a good day to head for the pool. I varied my strokes between free and breast. BW:172 Y/A:59

38 bw 190

26 complete rounds

http://www.active.com/donate/17thscottstairclimb/jackwmurrin

Cindy
20 minutes - as many rounds as possible
5 pull ups (13 - big improvement from 18)
10 Push ups
15 Squats

16 Rounds (improvement from 15)

Cindy

11 rounds (2 more than last time)

So I made yesterday my rest day. Today we did the CrossFit Total followed by Mary. Vast improvements in just a month SOOO STOKED!!

"CrossFit Total"
DeadLift = 350 lbs
Shoulder Press = 125 lbs
Back Squat = 365
Total = 840

Finished 12 complete rounds of "Mary" right after the CrossFit Total. Good solid day!!

21/m/170lbs 5'9"

I am new to Crossfit- I probably shouldn't say this too loudly around here but I am a novice natural bodybuilder prepping for my first two shows in September and August. I will be using Crossfit protocol to prepare.

Anyway, I did the Cindy and got 10 rounds in 19:56. It kicked my butt. It was great!

#274 Paul

I hear you. When I started CF last July I too thought I was an athlete. I thought I had never been fitter. NOW I know I have never been fitter. The transition in mindset has been humbling, sometimes painful, but oh so worth it! Funnily enough, first time I did Cindy I did 11 rounds too. But I have noticed an improvement everytime I have done her since.

To repeat advice I have seen her before, to improve do more of the same. I have incorporated Pullups into my warmup (check out the CF Warm up in the FAQ - I have adapted this and it works well for me). I can't get the whole kipping pullup thing as my bar swings on rope from my garage rafters but I kinda like the while dead hang pull up concept anyway!

I am truly addicted to CF - it sure has changed my life!

19 rounds today- one round short of the big dawgs!

Have a good day everyone

B

Warm up .64 mile jog/walk in 10 minutes.
20x2 leg raises for midline strength

Cindy Modified
10 jumping pullups (reverse grip)
20 girlie push ups (knees)
30 squats

4 complete rounds +10 jumping pull ups
21:31

"Mary"
8 rounds
plus 5 hspu, 6 pistols

Big Saarge 26m/191/6'0

I was in 1-8 CAV, 1CD. We took over from 2/504 and RIPd with 6-8 CAV and 3-7 CAV from 3ID

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

"Cindy"

This is my 20th day following the WODs off the website.

Last time I did 11 rounds, but only 3 were as RX'd. I needed to use the gravitron for the rest on the pull-ups.

Today, Cindy, 12 rounds, as RX'd. Only assist was slight hop on last three rounds for PUs to get started.

Can't believe the progress. Today, I felt like a "Crossfitter."

Thanks coach.

WOD as Rx'd
18 Rnds.

30-M-173-6'

Mary

9 Rounds (same as last time)

Swim 1300m in 25:52 using Combat Side Stroke
First time at Mary, seeing as how I used to do Cindy every time I couldn't make it to the gym . . .

"Mary"
7 rounds in 20:46

M/30/204

Cindy - 12 rnds (50# reduced pull ups)

32/m/210/6'5"

17 rounds Cindy PR

Finally got to 17 after getting 16 my previous two times. Pretty amazing since I went into this half asleep and feeling like hell after getting 2 hours sleep last night and having to come into work early. Still had 30 seconds left, which makes me wonder if I could have gotten 18 if I felt better. All pullups and squats unbroken, pushups started to break up around round 13.

cindy level, 13 rounds, startin to easy my way back into doing wods daily

Tash ROCKED. 24/f/5'6"/110#

It was only a week ago I found her struggling on the bedroom floor, trying to complete 8 push-ups, fighting and failing over and over, and crying. A lot of negatives!

We measured her max reps push-ups and she managed to get 6 -- perfect form, as I commented here.

Tonight, she did Cindy, and did 80 push-ups in the 20 minutes! Amazing improvement. I'm blown away.

7 rounds + 5 jPU, 10 push-ups, 4 squats

Kirez 34/m/5'10"/195
17 rounds. I went hypo, mentally weak, quit early. First time on Cindy, will improve.

42yom / 149

"Mary"

12rnds + 5 HSPU

Post - Ab work

Cindy: scaled: 2-5-10: 20 min: 20 rounds

Immediately afterwards a guy came up to me and asked: "Are you doing Crossfit?" I live in a small town in a small country, so I was pleasantly surprised!

I can't believe I just did 40 pullups, 100 pushups, and 200 squats in 20 minutes.

34/M/160

Cindy as rx'd

17 rounds + 5 pullups

M/27/5'10"/170
23 + 5 Pullups and 10 Pushups. Beat old PR of 22!
I am currently deployed to Iraq and was wondering if anyone knew the possibilities of getting a cert. in Iraq? The number of crossfitters in my unit is steadily growing and I think it would be awesome to get one out here. Any information would be greatly appreciated.

m/26/6'3/185.6

Did yesterday's WOD and Cindy back to back today, playing catch up.

Squat: 275
Press: 150(3x on dual stack press machine, no one to spot me,that was the whole weight stack)
Deadlift: 315

CINDY: 9x ( thought it was 10 pulls so thats what I did instead of 5, and used the perect pushup on the pushups)

Tons of fun on my 4th straight day of crossfit, and first time ever maxing out on any of those lifts, I am happy and look forward to improving.

Cindy (15th WOD)

7 rounds

Did this one outside (low 40s F) at the tiny playground in my apt complex. Baffled some of the neighborhood kids, for sure.

Sub'd 2 jumping PUs with slow negatives for the PUs since I was without a gravitron. Should have done 5 that way, at least. I need to work my pulling way more than my pushing.

My squats are becoming way more efficient, fast, and comfortable as I learn to use my hips and keep the weight on my heels, rather than quads/knees/toes.

m/33/6' 220
did 16rds in 19 min "cindy"
after running

Recov from back inj damn DL! 13 rnds!

50 yoa newbie 5'08" 180 lbs

13 rounds of 3 PU's. 10 push ups, 15 squats

21m/6'2/180#

Cindy as RX'd- 16

CFT yesterday took more out of me than expected

39/M/5'10"/195lbs

"Cindy" 13 rds. The first 6 pullups were strict, the rest jumping. 2 rounds more than the last one, which I think is great for me.

Pukie was close for about an hour afterward. I really don't like nausea and/or vomiting, but I know I'll have to face it eventually when my fitness and intensity grow.

Should have done it first thing this morning like I usually do, but I did it midday instead.

24/m/6'/224#
Jump Rope- 10mins
"Cindy" for 12 rounds, with jumping pull ups.
Jump Rope- 10mins

Taking it nice and easy today. Saving myself for Triathlon practice tonight. Crossfit has given me a new outlook on fitness. Very exciting.

M/23/159

On a "1/2" wk so did 10min of Mary
(only sub was holding on briefly to pole on the way down for the pistols)

3rnds + 5HSPU, 10pistols,3PU's

post: hollow rocker 2x15

d - 29m/170

mary
3 pullups short of 10 rounds
alternating pistols to 8" target on floor
still struggling with flexibility on a2a pistols, need to practice

j - 33f/125

mary
5 pullups short of 10 rounds

m/5'4/150#

as rx'ed

33 rounds

with one second to spare. PR!

You know a year ago i did 27 rounds and i thought to myself, man it would be impossible to do much more than that. Here i am a year later and i smoked my old PR. Granted i had a little cheat. I almost died out on a patrol and my adrenaline was still through the roof when i got to the gym. It was almost easy to do the 33 rounds. I was on pace for 34 but I had a slight drop off of energy around 26.

Kelly Moore i have been watching your stats for awhile. You post some very impressive stats. I have noticed that you struggle the most with weight intensive workouts, but anything that has to do with body control or gymnastics you completely smoke it. Keep it up!

"Cindy"
22 rounds, 5 pull-ups

13 rounds... 1st time...

pull ups assisted (34lbs)

23f/118lbs.

28m/5'11"/235lbs

Cindy: 21 rounds

oh i forgot to post my workout partner mark did 26 rounds as rx'ed.

cfwu w/o pull ups or dips, Burgener warm up
Cindy as rx'd: 16 rds + 5 pull ups and 5 push ups

18 rounds

as Rxd

23/m/218/6'1"

10 rounds in 16:40, up from 9 total last time. Also had to use jumping pullups last time, not so today. Pukie started knocking on my door after round 10, nazi globo gym staff kicked me out.

19m/5'11/170

Cindy: 18 as rx'd

1.5 weeks into CF, I'll take it...

34/M/168#/6'0"

WU: 100 rope skips, stretching, ROM
WOD: Cindy

22rds + 5pull + 10 push + 2 squats (PR)

"cindy"

m/23/5'5"/146

rx'd: 34 rounds

21/m/5'7"/160

Cindy: 23 rounds

Congrats Craig and ZG on your MU!
Brent "BWM"- Used to live in CS, CO. Manitou Incline was no joke. Straight up.
Love the burn.

"cindy"
15 rounds+5 pull-ups w/ 20lbs. vest
as:rx form

15 rounds in 20:03

36M/5'10"165#

Mary as Rx: 11 rounds + 5 HSPU.

4 more rounds than last time (10-13-07).

15 rounds in 19:40

M/24/145#

Cindy

24 rounds

CINDY
18rnds + 5 pulls, 10 pushups

down from 19 last time

32/F/5'10"/154#

First day of strength program; started a little light to make sure my technique is sound before I work heavier.

Back squat: 175x5x3
Bench press: 110x5x3
Deadlift: 205x5x1

Then, I took a co-worker through her first Cindy. I didn't keep close tabs on my rounds while I was helping and coaching, but she was able to get 12 rounds! (her strict pull-ups had to turn into jumping pull-ups by the end; she hasn't gotten the kip yet)

Cindy: ~13 rounds (a few rounds less than PR)

tweaked my back yesterday during the total, no cindy for me today.

M/27/5'11''/196 lbs

8 rds (pr)

Still had to jump on pull ups after round 1.

cindy - 12 rounds, + 2 pu's

lost some height on pu's 4 + 5 on the last few rounds - failing with the bar around my forehead, rather than under my chin - something to work on

second time doing cindy, with huge improvement over last time. same number of rounds, but last time i had to resort to gravitron assisted pu's very early in the work out. no assistance at all this time.

25m/245lbs

male/35yrs/190lbs

as rxd cindy

20rds

m/43/#160

Cindy as Rx'd 13 rounds + 2 pu in 20 min

By the looks of other posts not near intense enough. This is the 1st workout i actually did the kip properly.

Great workout! Can't wait until tomorrow. Hopefully it's an early post!

22rds

Did Cindy. Lost count, so I'm guessing 23 rounds, as RXed.

Down from PR of 24, but that's ok. Getting back into the swing to things, and should be performing at 100% very shortly.

Hey Xfitters

I've never posted here before but I've been doing crossfit for a little while now and i'm addicted like most. I figured if I make a habit or posting my time or rounds on here then I will improve more.

just did Mary in 12 rounds. I used a box to assist with the HSPU's and jumping pu's but I was really happy with my time-I've done Cindy many times so I decided to challenge myself. It has just occurred to me that I've done 120 one legged squats and you have no idea how ecstatic that makes me..

have a good one fellow kool-aid drinkers!

I'm a little behind but I did the CrossFit Total today. It was my first one. I don't post very often because I'm doing some CrossFit and some other stuff.

Anyway
6'1 230, 18 yom
Squat (deep down, ass to grass as they say): 455 lbs
Shoulder Press: Had to stop at 190 due to shoulder. Hadn't done that exercise before.
Deadlift: 505lbs. first max so I was pretty happy.
Go CrossFit woo hoo!

oh yeah the total is 1145

Cindy

23 rounds in 20 minutes.

Mary as rx'd

25/m/192

12+5 hspu

first Mary ever

CINDY
19 rnds + 5 pull ups

Illinois/20/M/5'9"/155#

I have to apologize for lying earlier. I said I was going to do Mary. My heart was in Mary, but my brain made the decision to take heed of the doctor's wishes. I'm supposed to take it easy on the shoulders (specifically avoid overhead presses of any kind) for a couple of weeks. I figured there's already been a couple of anchors in there...why not a few more!?

In any case, I did Cindy, and I'm thrilled that I did. Went from 23 rounds not long ago to 25 rounds this time around. Kipping pull-ups, chest to deck pushups, and A2A squats. While my legs felt the most tired, my push-ups were the only thing that had to be broken up during the last couple of sets (8-2 or 7-3).

As exciting as my improved performance was, I was given 2 gifts during my efforts. First, my original recruit showed up to do Cindy. While I've been able to keep him with the program, he's been relying on me for the motivation. Today was all self-motivation for him! Second, my newest recruit popped in about 18 minutes in and stayed to scream me on.

Time to ice down the shoulder and pop some Aleve...

cindy as rxed
29rd + 5 + 8 (pr)
pushups need work.

M/48/152
Working with my hands tomorrow so borrowed this from NavySeals.com
6 Rounds for time:
30 Squats
Run 200M (193)
15 Box Jumps 20"
Run 200M

20:33 (prev. 23:19)

Joined in the last round by 3 young lacrosse players who were gassed after one round. Fun.

Probably Mary tomorrow because I can do HSPU but not Puhs-ups. Weird, huh?

36/M/215

Cindy as rx'd
16 rds

44/76"/189

13 rds Cindy as rx

disappointing - down from 14 last time

but - only one broken set on PU's, which is usually the weak spot - yesterday's heavy squats gassed me on squats today I think

M/26/223

17 rounds plus 5 pullups (PR)

last time: 13 rounds plus 5 pu's

previous PR: 17 rounds flat

cindy - 18 rounds + 5 pulls + 5 push ups

a lot of rounds...

Didn't keep track.

Last time 17. Previously 16.

"Mary"

TBear - 11 & 1/3
Remmington - 13 & 1/3

all handstand pushups against wall, pistols done mid floor in O-Lifting shoes.

Fish,

It's all up to you. Everyone kind of figures out what works for them best. Most start out doing what's called "Selling out". That's where you go balls out from the get go.. Most move on to what seems to work pretty well. Partion stuff up and hit times/rds marks. I.e., I make sure to get atleast 12-15 rds by the :10 minute mark. That way I know that I shoul dmatch that if not surpass that mark w/a blitz at the end. See what works best for. It does wonders on your Filthy-50 time. Unregulated breaks add up.

M/50/6'/195

Cindy - 12 rds 5/10/15

first 7 rounds of pull ups strict dead hang, last 5 rounds assisted

My first time with Cindy, fairly new to CF, not great but now I have a baseline on this. I was really gassed after round seven.

44/M/6' 185

CINDY: 24 ROUNDS + 5 PULL-UPS AND 8 PUSH-UPS.

PULL-UPS ALTERNATED, 5 KIPPING, 5 DEAD HANGS ON BAR.

PUSH-UPS WERE CHEST TO FLOOR.

SQUATS WERE TO 12 INCH BOX.

FELT FAST AND STRONG THROUGHOUT THE WOD. THESE TYPES OF WODS ARE WHAT I'M BETTER AT. POWER LIFTING NOT SO MUCH.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

19 rnds. in 20:25 this was done about an hour after heavy chest and tri workout at the gym. Pushups killed me.

30/M/197

14 rounds of Cindy as rx'd

Compared to 13 1/2 in mid-Dec with weight-assist pullups and 11 in early Jan with about half of the pullups semi-jumping.

Making progress! Pushups are the limiting factor on this for me after about round 9 or 10...

22/m/172

Cindy as RXed:

28 rds
+
5 pull-ups
10 push-ups

Beat PR by 2 rds

m/34/70/191

Mary 9 rounds pr

Cindy

31/m/210

14 rounds in 20 minutes. Did an extra round b/c I had a goal to accomplish. total....15 rounds in 21:30

finally figured out about round 8 that squats is where I should be doing the "resting" instead of walking around trying to catch my breath.

warmup was 0.5 mile run and 3 sets of Sampson stretch for 30 sec, 15 hypers, and 25 incline situps.

pretty out of shape as I felt my heart was going to explode....but it felt great for my first Cindy. 6th CF work out ever.

Lovin it.

KLowe

m/30/170 26 rounds
f/26/ 24 rounds

Cindy
15 rnds

1.5 mile run

As RX'd

17 + 5 Pull-ups

Push-ups really slowed me down...any tips on increasing the speed for push-ups?

27/m/168

14 rounds + 5 pull-ups and 3 push-ups

49/M/220

150 rope skips

14 rds(strict and jumping pu)
2rds > last time

You should see my face when squatting after 10 rds.... :-/

Had to motivate myself to get in the basement today. Yesterday's strength WOD exhausted me, but I feel great now! Thanks to everyone for your positive attitudes and outlook!

46 196

Mary
1st time

8 rounds 5 hspus, 10 one leg and 8 pullups

feet over 6.25 foot bar for hspus

basically a pullup exercise squats very easy

slade
male 17yo
195 6'1

Cindy 6 rounds in 12 min.

smack
male 16yo
125 5'4

3 jumping pullups
6 pushups
9 squats

5 rounds in 6 min

20+5+6, not bad after deer hunting on foot all morning in the mud. Done in backyard on swing set. PR is 21+5

Spousal Unit 1:
5 Cindy's 20 minutes
Spousal Unit 2:
8 Cindy's 21 minutes
In and out (exhausted) in 29 minutes? Love the efficiency of intensity!

cfwu x3 lite on the push and pullups
burgwu x 2

cindy

12 rounds
jumping pu

waited 20 minutes and did cft (first one)
backsquat - 345
standing press - 135
deadlifts - 345

total 825

M/19/172#

"Cindy" as rx'd
29 rounds

Jeff
29 rounds

#35 Michael -

Straps for deadlifts -

While I am no spokesman for CF and am not an expert, I figured since no-one answered you, I would at least give you my take on the way I understand it.

Anything that assists your "target" muscles in lifting more weight by taking the load off of support muscles is discouraged. This would include back support belts for squats and deadlifts, and hooks or straps for deads and well...any other pull you might be creative enough to use such assistance on to boost your numbers.

Crossfit encourages you to use and track various metrics of each workout to evaluate progress. This tracking - and for some - posting of "how many reps", "how much weight" can sometimes lead one to think that the goal is to increase the weight or reps whatever the cost. But we must remember, CF is about functional fitness more than numbers (it just so happens that boosts in numbers are a welcomed side-effect of increased functional fitness).

With that in mind: What good will it do you in the real world to be able to deadlift 350 pounds in the gym if you can't deadlift a 280 pound object off of a trapped person because you didn't bring your lifting straps and you have poor grip strength from relying on straps in the gym?

Sure, scenarios like that may never happen, and your "target" muscles might...might hypertrophy more lifting more weight by using straps or belts, but CF is not about bodybuilding and using straps will be less than beneficial to functional fitness.

Some extend this natural lifting philosophy to the use of gloves and err...shoes...fisrt time I've heard that one. I do use gloves...and shoes. Again, for me it comes down to the functional part, and I like to think that if I can pull it with gloves on I can pull it with no gloves. I know from experience (forgot my gloves) that I can't lift more weight with gloves, so they are not helping me in any way other than to prevent calousing and hamburger hands. Shoes...well, I suppose George W truly is ready for anything. Not a bad idea, I'm just not ready for that.

I am thinking about getting some of those Nike Free shoes though. They do cover your feet but offer varying levels of decreased support, meant to train the muscles in your feet.

The use of assistance equipment and the CF philosophy on it is similar to this training philosophy for fighters: "train like you fight". If you expect to fight hard, you better train hard. If you box, you better be on a heavy bag and some focus mits. If you grapple, you better be getting in some serious mat time. And if you expect to be able to use your strength for real world tasks...alright, you get the picture.

CA

M/56/204/70"

Did mini-Cindy today due to time.
14 rounds in 10 min.

Tomorrow will do full Cindy

Looking for the big 30....

39m/196lb/5'7"

400m run
Cindy as Rx'd
20 rounds plus 5
Asthma boy out.

So...I got weathered over for a couple of days at another FOB, the weather has been crap over here.
I was supposed to do the nasty girl WOD after the flight and was watching the video before I left.
I have had that damn song stuck in my head for 3 days. So even though it is not today's WOD, that's what I did.

13:15 as RX'd

Got 3 dead hang MU's, then kipping, and by the end of the WOD, had to use a slight jump.

Next time 10 min, I'm really starting to get the MU, the comments about "trying to stick your head through the little window as hard as you can" helped immensely. I had been trying to muscle it over with the shoulders up until then.

I'd also like to say thanks to the my buddy for putting me up for the night, I know he has some crossfiters on the team. Gotta get him on the program.

Cindy tomorrow to catch up, CFTs going to have to wait til next time.

Cindy

12 rounds, 5 pull-ups and 10 push-ups

As rxd

usually do Mary
last time 1/8/08 8+ rounds of Mary

Tried Cindy this time
20 rounds (5 squats short of 21 rounds!)
20 minutes of 5 pullups, 10 pushups, 15 squats

f/31/134/5'4"

#144 Apolloswabbie & #146 ZG

CONGRATS on your muscle-ups! Woo-hoo! We should start a club. Oh yeah. We do muscle-ups in our club.

(I guess there already is a club. Otherwise why would we be here... hahahaha)

bwt:151

rx'd w/ 20lb. vest:
22 rounds + 5 pullups + 10 pushups + 6 squats

17 rounds plus 5 pullups. 5 pushups short of my PR. Still working toward my 20 round goal.

Cindy: 18 Rounds + 5 pull-ups + 10 pushups

MSaber
33/m/175

Rx'd
18 Rounds

NDiMatteo

32/m/155
Rx'd
20 Rounds + 5 Pull-Ups

1st time for both..

22/M/155

Mary as Rx'd - 7 Rounds + HSPU + Pistols + 2 PU

First time doing Mary she kicked my ass. Pistols were really tough, I got stuck on the ground a few times.

M/158/29

Mary as Rx'd

9 Rounds + HSPU + 3 Pistols

Total today:

BS: 275
SP: 150
DL: 385

PR's down the board, solid form.

Mary
10 rounds - not feeling great after 5k yesterday. go for 12-13 next time

sub'd 95lb press for HSPU - mirrors on all the walls and I can't do a HSPU w/out a wall.

Mary 8 rds

Mary 7 rds

26/m/195

cindy as r'xd
25 rounds pr by 1

Cindy- 28 and 2/3 rounds at 20 min. finished my 29th round at 20:14
Proof that crossfit works? Last time I did Cindy, I only got 19 2/3 done in 20. Not only did I smash my last attempt, but I was able to finish every round of pullups without having to stop, rest and finish.

M/32/200lbs

Cindy - 11rds

cindy: 24 rounds

post: 21 hspu & 21 15 9 ring dips and 24" box jumps. 8:35

shoulders are pretty toasted now.

haha oops. must have misread -- thought it said cindy AND mary.

Cindy -- 26 rounds
Mary -- 10

Cindy (9) rotations
PU still wall assisted

cindy

7 rounds (5 w/ negative PUs)

Upper body is weak, but CF is going to make me stronger. I'm looking forward to it.

14 rounds new PR!!!

14 rounds of cindy new PR

47/M/216

16

32/m/215

Cindy 20 rounds, PR by 4

M/40/195/72"

CFWU x1

Cindy

14 rds plus 5 pull ups.

1st 7rds of pull ups were dead hang. Last 7 rounds were jumping. Can't do a kipping pull up yet.

Jump rope 2min, CFWUx2

WOD: "Mary" 7 rounds - using parallets, shoulders to hands every rep w/feet on high shelf. That was freaking rough! Whew.

Best,

32/F/140

Cindy 14 rounds, PR by 3

Could not find Demo for One Legged Squat..

Thanks for the site.

f/45/135

Cindy
rx'd
18 rounds+ 5 pullups, 2 pushups
new pr
YES!!

I only did 7 of Cindy, but i did it wrong and did the squats like weighted prisoner squats! Now I don't feel so lame

M 19/5'8/120- 12 rounds
M 20/5'10/180- 12
M 18/5'10/170- 14

but... we had to run outside to do our pull-ups on a tree, so travelling time isnt included.

18 rounds of Cindy today

Craig A. #376:

Great post. Good answer, politely posted, helpful throughout.

Cheers.

ROW: 15 min 4150m
Lifecycle: 30min 10.6 miles

4 Rounds:
10X Shoulder Press @135lbs
10X Cable Rows @ 210lbs

M/25/6'5"/215

I finally saddled up and did Mary for the first time as RX'd. 6 rounds + 5 HSPU.

M/190/36

I've never done Mary before, so I did today:

exactly 8 rounds as rx'd.

Anthony (M/29/170)

CFWUx3, lots of overhead squats after, but kept it light.

Then went to BJJ for a couple of hours, good workout, rolled 6 minute rounds at the end, but my opponents were a bit gassed and I didn't have to work very hard. I guess that's okay since I'm taking it easy before the competition anyway.

Once again, #376 wonderful response, the kind of stuff that makes this so much more than just the WOD's

as rx'd

m/34/173

25 rounds, for whatever reason i didnt kip until the last 5 rounds. 3 rounds off my pr. started the zone today. we will see how it goes.

Tom m/45/180
18 rounds - up from 17 and 5 chins last time.

I did yesterdays wod and todays

CFT= 815
Squat= 355
Deadlift= 315
Press= 135

todays WOD was 20rds in 20mins.

Cindy

10 rounds
5 floor pullups
10 knees down pushups
15 really good squats

Whoo-Hoo! For an old gal, I'm cookin'!

Second time with Cindy, having begun CF about 5 weeks ago. Last time was 8 Jan with 10 sets with a couple of jumping Pull Ups toward the end, this time 14 as Rx'd.... sweet.

40/M/175

Mary: 9 rounds (just 5 PUs shy of 10 rounds!)

HSPUs were nose-to-ground against a wall...

Neil 17 rounds w/15lbs in the vest.

Cory: 16 rounds. Switched to jumping pullups around the 6th round.

Puppies - Complete as many rounds in 12 minutes as you can of:
1 Pull-ups
4 Push-ups
7 Squats

21 rounds

Note: moved up to Puppies as I had tons of sushi energy.

m/33/175

16 rnds
+ 5 pullups

Missed this one last time it came up but the last time I did it I got 13+.

M/52/184

"Cindy"
As rxd - 23 rounds

Crossfit Vancouver

28/M/5'10"/180#

"Mary"

13 rnd + 5 HSPU

Then into a CFT,

Back Squat - 305
Shoulder Press - 175
Deadlift - 395

Total - 875

Next time CFT first then hit the metcon....

NB

I'm a day behind, and posted my CFT on yesterday's board, but I just wanted to repeat it here:

CFT: 1215
Squat: 505
Press: 205
Deadlift: 505

All are Crossfit PR's; this shiznit really works! I'm getting in the best shape of my life and my old Powerlifting strength is coming back (even better, without a suit and wraps)! I wouldn't have believed it possible if I wasn't living it! Thanks Coach and company for making such a positive difference in my life!

NB

35/m/180
CFWU
Cindy as Rx'd
22 Rds

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdssdsdsdsdsd

40 M 190#

CFWU 3X

Cindy as Rx's
25 rounds 2 better than last time!

dsdsdsdsdsdsddsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsd

Cindy

23 rounds plus 3 pullups
(13 rounds in first 10 min)

compare to 22 rounds

closest I have come to meeting pukie.

Big difference was that I did the squats and push ups right under the pull up bar vs. 5 or so steps away. less recovery between rounds.

Oh yea, I did Cindy^^^

Bwt: 134

As Rx'd with 20lb. vest

24 rounds + 5 pull-ups + 10 push-ups + 7 squats

26 rounds, harder than last time at 26.

OPT had a good idea so I decided to do the same...

HEAVY CINDY ...with 20# weight-vest
bwt-170 + 20

22 rounds (+ 5 pull ups & 2 push ups)

5 min C2, CFWU, Burg WUX3

Mary, or...something like Mary:

9 rounds, 5 hspu, 10 pistols. PR.

HSPU w/feet on freezer and hands on parrelettes. Pistons in doorway for balance...but better this time. Doing more Mary's when option given...at a 2:1 ratio as I need work on these moves.

F/3?/175

Cindy(modified w slight jump onpull up and push ups on knees after 2nd round)
13 rnds

39yom/190

16 rounds Cindy.

F/34/175

Cindy(modified w slight jump on pull up and push ups on knees after 2nd round)
13 rnds

Cindy

57/M/188 just wasn't inspired for Cindy today so did Bear for the first time. 65 lbs in 15 min. I know it's not a timed workout but just couldn't help keeping track on the wall clock. It was hard but next time I will use higher weight.

47/F/125 Cindy interupted- 12 rounds in 12:05 and then elbow tendenitus set in.

15/M
9 rounds
At a BW of 215 I'm still workin at pull-ups but as you can imagine, its tough.

So i subbed pull-ups this time for Reverse grip upright row at 135 pounds

Haven't done Cindy for a while...

25 Rounds

Two round improvement from the last time I did Cindy. Get Some.

Mary. I managed 12 rounds. I subbed jumping pull-ups for regular pull-ups and did 10 instead of 5. Looking forward to doing more next time.

15/M
Its the end of my fourth week of CrossFit and from here on out everything is "As rx'd"...even the pull-ups

F/33/145/5'5"

Last time 13 rounds - jumping pull-ups (arms bent at bar), full push ups.

This time jumping pull-ups (about 5" from bar), push-ups full until 4th round.
Only made 7 rounds - really burnt out today - I guess I'll blame that - proud of pull-ups!

As Rx'd 22rounds
one less then last time.

two rounds of regular pull-ups
then rest was jumping pull-ups

M/45/157
First time "Mary"
HSPU on Smith, rest rx'd: 10 rounds plus HSPU plus Squats

Out for 10 days, sore shoulder and rain, easing back in
1/2 Cindy- 10 rounds in 10 min.

26/M/235
25/F/125

HOLY CRAP! This was out first WOD. I've been trolling forever and after showing my wife the Bear Complex video she said "Wow, I think I would like this!"

Warmup - 5 mins squats, burpees, high knees.

Myself- as rx'd 10 rnds. jumping pullups after 5 rounds. no kip.

Wife- 12 rnds as follows:
5 pushup (she's getting there!)
10 sp with 8lb dumbells
15 squat.

looking forward to the rest of this!!!!

15 full rounds w/ 25lb vest

22/m/170

Cindy as rx'd

20 rounds + 4 pull-ups (pr by 1 round)

51/M/160

"Cindy"

20rds + 5 pu's

One off my PR. Jamie-N-Oki, if Coach said to do Fran 3 times in a row, I'd do it too, but I just happened to be chatting with OPT and AFT yesterday, and they were BOTH questioning Coach's crazy methods. Just kidding! You're right, Coach is way smarter than just about everybody, and as I said before I am super-grateful to him. Nevertheless, questioning things is probably a good thing.

Cheers

A big thank you to the fine folks at CF Newport Beach for the awesome Running and Endurance Specialty Certification this last weekend.

Michael Collins and Brian McKenzie have a perfect combination of knowledge and practical experience in endurance sports. They've combined their abilities to provide a great time for anyone who wants to improve their running technique and endurance training with a perfect blend of the CrossFit method.

Their staff consists of trainers who are experienced and accomplished athletes in their own right. Thanks for the great time guys.

Slowly but surely approaching the Big Dog club:

35/f/133

"Cindy" 18 rounds 5 pullups and 8 pushups
Now if I can just the the tendonitis in my elbow to go away,,,,,

24 rounds. Beat my last Cindy by 7 rounds. Must be doing something right.

31/M/190
Cindy as rx'd 25 rds

8 Rounds + 10 Push-ups - rx'd

35M/170
21 rounds

Cindy-17 rounds
New PR

25m/170

As rxed 15 rounds, last time I got 15 plus 5 pu, bjj training the day before did me in.

M/27/6'1"/194#
Cindy
First time with Cindy

12 rounds and 5 extra pu
first two rounds were regular pu, after that jumping pu.

Cindy.
19 rnds.
Up four from last time. Down 3 from best time.

31/m/190

Mary (in hotel room so inverted rows instead of pull-ups)

14 rounds

34m/6'4/210

Cindy...19 rounds

23/m/190
Cindy as RX'D 18 rounds. P.R. this time around. shooting for 20 next time. then i think ill try mary.

48/m/140
cindy
20

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

11
--------------------------------------------------------------
Compare to 080109

8 rounds

44/m/160#

Cindy as Rx'd

18 rds + 5 pullups & 10 pushups (PR)

2+ rds better than 080108....was really gunning for 20 and just couldn't get there on the push-ups.

Day 2 Crossfit.
24/m/200#
Cindy.
12 complete, +5pullup. Was using counterweight on the pull up machine though. hopefully next time I meet Cindy I won't have to.

Cindy
11+3 (pr)

Cindy- 18rounds
(Beat last time by 1 round)

Mary= 6 rds
1:HSPU 2 nose to floor/3 TO 1" plate
2: nose to ab mat
3-6: nose to 1" plate

Ummm, I meant MARY 18 rounds.

ugggh. rough day. I did indeed mean Cindy. Dammit. Please erase my earlier posts.

Cindy: 18rounds in 19:54mins.

"Cindy"

21 Rounds

CINDY AS RX'D!!!

Ok, so I'm not anywhere near the "big leagues" yet (i.e., over 20), but I officially did Cindy as Rx'd for the first time, and damn if I ain't proud of myself for it. :)

Cindy = 12

(ok, I admit I did the last round of pushups on my knees due to shoulder pain, but the pullups are really what I'm proud of anyway...

...and the fact that I ripped a 1/2-inch piece of skin off of my hand 9 rounds in, flicked it disdainfully away in front of all the guys at the gym, and kept going...)

Ahhh.... it's a good day.

Krikey, wasn't paying attention, did boxjumps instead of squats, explains my scores (17+pullups) !! Needed it anyway - box jumps crush me (as do Burpies, filthy fifty.... etc etc etc) haha - great workout

m/25/160#/5'6

22 rounds and 3 pull-ups. (PR!)

My condolences to SSG (now WO1) Rodriguez and his family. This one's for you.

m/39/150

mary: 6rnds + 5hspu + 3one legged squats

cindy: 21 rnds

did mary before work and cindy after i got off.

40y/o M
75" 200#
Cindy as Rx'd
24rds+5pu (PR by 5pu)

forgot to add that it was Cindy on comment #472

EJEJEJJJEJEJEEEEJJEJEJEJEJEJEJJEJEJEE
M/34/168
17 ROUNDS IN 19:14
1ST CINDY WORKOUT
AVG HR=174

35/m/252lbs/76
Cindy as rx'd in the a.m.
18+5 pull-ups and 9 push-ups (PR)
4 rounds better than I've ever done before

felt froggy since they kicked me out of the office for the night so in the p.m.
21,15,9 reps of
135lb push press, glute ham sit ups and double unders
10:17
did another 55 double unders to make them an even 100 for the day
another 4:17

"Cindy"

Did it at the new Suffolk Crossfit. Got 23 rounds. That might be a PR.

Cindy as rx'd 22 round with 30 sec to spare

pr by 1 round

I didn't have an alarm so I would not have known exactly when time is up

Cindy as rx:
11 rounds (12 rounds in 20:04, sigh, so close)PR

Did 10 last time with sets 3-10 jumping pulls, so I am very happy with this.

Cindy: 13 rounds

Used purple band for assisted Chins today. I was going to do Cindy with un-assisted chins but my back is killing me from X-fit total yesterday. Obviously it was a form issue, but I knew that going into it! Next time I will do Cindy as rx'd!

28/m/200#

Every time this one comes up I always choose Cindy. I am really trying to strengthen my weaknesses now that I feel I have developed a good fitness base. So I went with Mary for the first time.

8 rounds
Single leg squats were assisted with hand on squat rack.

First WOD with Crossfit Strong Medicine @ Kevin's Gym; a great group of guys and helpful instruction; thanks to Kevin and John.

Cindy; 5 pullups, 10 pushups, 15 squats; AMRAP in 20:00
goal 3 rounds, actual 8 rounds, yeah!

This morning:
row 5k, damper:10, 26spm, 23:41 pr by 13 seconds

Kudos to Freddy C. and J Rock, awesome work dudes

Cindy as Rxd 17 rounds, 3 better than last time

Peace LC 44M/176/6'

Got my spouse into CF now!

Cindy

Spouse
Warmup n/a
4 rounds (regular pull ups for him)

Me
Warmup 5 min ROW machine and Samson Stretch
4 rounds for me, too with jumping pull ups sub. Gym was so crowded, full of non-crossfitters wondering why I'm already sweating and out of breath since I just got there. In and out in 30 minutes.

I LOVE CROSSFIT !!!

Shana, awesome job on the muscle up! We should be getting our rings tomorrow!

Amy 37/63"/125
Cindy, scaled BXMA
20 minutes
3 kipping pull ups
6 push ups, chest to deck, full extension
9 squats
exactly 25 rounds. Tore a couple of holes in my left hand, fortunately on round 23. Burn baby burn.

Next time, I'm doing it as Rx'ed.

25/M/6'2"/205

Cindy as rxd

13 rounds (last round of pushups on knees)

pr by 1 round

** Cindy done 10 minutes after my PR Crossfit Total 0f 655 **

5'7 195lbs

I am really starting to love this WOD. It is intense yet is also short. I know people wonder how come I can come in the gym and leave a sweaty mess before they even end there bicep day.

"Cindy"

17 rds + 5 pullups + 8 pushups

cindy-34 rounds!! I am pretty excited about those fittest games in Texas. Didnt get my goal of 40 but for the first time I think that will do. Much love to all you crossfitters.

Cindy
19 rounds + 5 pull ups

As rx'd, 19 rounds...one less than my PR from last year, and two better than early January. I'm gonna go for a PR of 21 next time...one round every 55 seconds will be my goal.

Jeff in VA 48/70"/195
Cindy - 18 rounds in 19:48
I got through 11 rounds with pull-ups before going to jumping (most with minimal jump). Last time 16 rounds

John in NY
1/2 intensity ( Thanks for the advice today Bingo)
12 rounds plus 5/10/8 in 10 min

M50/170

18 rounds plus 5 pullups of Cindy

245 lb, 6'0", Male

Cindy x 9 + pull ups
Subbed jumping pull ups

28/m/210

Cindy as rx'd

24 rounds +8 push-ups

J 22rnds
L 13rnds +5 pulls + 10 push + 3 squats

that was cindy as rx'd

29/M/222

Cindy: 5 Pull-ups (jumping), 10 push-ups (box push-ups beginning in round 4), 15 squats - AMRAP in 20 min.

9 Rounds

Last time: 10 rounds in 10 minutes, but only 1 jumping pull-up, 4 push-ups and 7 squats per round

jackknifes x 10*20*30*40*
*60 second bridge/plank inbetween sets
BP 95/5 135/5 185/5 225/5 250/5
Bentover cable row on functional trainer 140/5x5

Cindy 20 rounds, 5 pullups, 10 pushups
3 rounds better than on 1/8!

18 rounds with Cindy

5 jumping pull ups
10 push ups
15 squats

M/45/173

21 Rounds

39/170/M

Cindy:

15 rounds, 2 short of last time

bc

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd
22/218

got 6 rounds 5 SLSQ..last time got 7 but did the pistols to the dynomax ball with out a plate underneath. so new pr as rx'd
plus big T and i mastered some muscle ups on the pull up bar today

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

Cindy (scaled down to jumping pull ups)
All I have to say is in and out in less than 30 minutes. Got quite a few inquiring minds about the WOD.

I LOVE CROSSFIT !

:)

10 rounds Cindy

M/39/6'/199

Cindy as rx'd - 22 rounds. New PR

18 rds + 3 Pu's (PR) up from 13 last Cindy

M/32/6'2"/181
Cindy as rx'd - 20 rounds (+5+5)

140#m/20yo

cindy
18 rounds + 5 pullups (16 last time)

awesome ;)

CINDY
17

M/39/185/5'10'

Cindy
21 Rounds
8 Jumping pullups mixed in.

&&&&&&&&&&

M/27/5'9"/165#

Cindy as Rx'd
20 rounds + 2 pull-ups (new PR by 3 rounds)

Cindy -

8 + 4pull-ups

m/35/238
did Cindy last time for 18 rounds
Cindy this time for 18 rounds. Man I thought I was gonna get to 20 this time. I died out at the end. More work to do. Love the burn.

21 plus 5 pu, 10 pushup. pr is 24, having a very hard time matching it. last month cindy 23.
may be time to rest a few days?

Corinne 29/f/125

Cindy 8 +5 +10

Jerod 26/m/165

Mary 9

23/m/177

Stuck at 14.

I have watched myself progress to never broken sets save push ups. Resting in between reps is really slowing me down.

I need to incorporate some tabata push ups into my warmup I think.

I want no less than 16 next time.

On the plus side, new PR for clean... 175lbs.

27/M/194

Cindy 19
Holy crap that was tough! I stopped with 30 seconds left guess I should have pushed a little harder.

20/M/160
Cindy:
32 Rounds + 5 pullups + 10 pushups

Cindy
12 or 13, I lost count.

I did CFT this morning.

I am totally blown away by the numbers some of you are putting up. 20, 26, 32! Freakin ridiculous! I have yet decided if it inspires me or discourages me. I've got a long way to go!

m/29/190/6'2

OK, this was my first ever attempt at a WOD. I have so much respect for you freaks now!

I did Cindy but did my pull-ups on an assist machine set to 105lbs. and still only got 8 rounds done.

It felt great though; I felt those 20 minutes way more than any traditional "total body workout" program I've ever done before.

Kelly- Last time I saw you workout was four years ago in Colorado and I still remember it. Simply amazing, no question.

I had the good fortune to be included in the Busddy Lee Seminar this past weekend, although as an observer with a messed up knee ( due to practicing jumping rope wrong - yes thanks,got it now )
Lots of good detail on progressions for beginners
to more advanced moves, programming jumping, various workouts and all kinds of details that make all the difference. Thanks to CF for the opportunity to learn, CFSD for the beautiful venue and thanks to Buddy Lee for the energetic presentation.

Mary
11rds of HSPU
11rds of single leg sq
10rds of pu

as rxed

Mary
11rds of HSPU
11rds of sl sq
10rds of pu

as rxed

bw 155 age 39
16 rounds Cindy
little sore from previous days
Previous PR 19 rounds.

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175

Cindy
exactly 19

Disappointed that I did not get in the 20's

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

yesterday
squat 365pr
press 155
deadlift 405

total 925pr

today cindy 17 rounds
man was that tough!

28/5'3/125
Mary as rx'd
5 rounds

M/42/170/70"

"Mary"

20-rounds

male 24yrs 6'6 245
5pull, 10push, 15squat
11 rounds as rx'd

Cindy 14 rds
Wanted 15 but couldn't close the door. Next time!

First time as RX'D for Cindy. Last time I did the rep scheme 3, 6, 9, getting 9 rounds with pull-ups + 9 rounds with jumping pull-ups. This time I got 12 rounds + 5 pullups with 5, 10, and 15 reps. I can't believe how much better my pullups are in a couple weeks.

36yom/6'/205

Did some lifting then:

Cindy
16 rounds

m/29/5'9"/170

"Mary"

9 rounds.

I actually think it was 10, but I'll only count 9.

33 m 195#

"Mary"

5 rounds as rx

Note - a 33 year old, 195 pound man looks ridiculous doing handstand push-ups.

m/30/165/66"

Mary

9 rounds - first time out with Mary

14 Rounds + 5 Pullups & 10 Pushups (PR)
Last time: 13 Rounds

Pullups with slight kip. Pushups were the limiting motion today. Breaking into sets of 5/3/2 by the end.

Cindy
14 Rounds + 5 Pullups & 10 Pushups (PR)
Last time: 13 Rounds

Pullups with slight kip. Pushups were the limiting motion today. Breaking into sets of 5/3/2 by the end.

17 rounds of Cindy. still recovering from previous workout...

cindy - 15 rds

Cindy: 7 rounds in about 12 minutes, then had to abort because of to much knee pain during squats.
I work extra as a paper boy and run/walk about 11 km a night so I guess I have to go easy on my knees, health comes first.

Mary - 9 rounds + 5 HSPU + 5 Squats

Previous = Cindy - 20 rounds + 5 PU/6 PU
Previous = Mary - 7 rounds + 5 HSPU
Previous = Cindy - 20 rounds + 5 PU/10 PU/3 Squats
Previous = Mary - 10 rounds + 3 HSPU
Previous = Cindy - 22 rounds
Previous = Cindy - 19 rounds
Previous = Mary - 8 rounds
Previous = Cindy - 18 rounds.
Previous = Cindy - 21 rounds + 5 PU

first time ever...

8 rounds of cindy, i'm still shaking

Cindy - 9 rounds - assisted PU/PU

Previous = Cindy - 9 rounds
Previous = Cindy - Stopped counting

M/27/180#

Cindy
9 2/3 rounds

Rounds 6-7 jumping pull-ups with broken push-up sets.

Last two rounds pullups broken and jumping. Push-ups reverted to knees as pivot (aka "girl" push-ups).

26/m/180

"cindy"
16 rnds on the button. started with dead hang pull ups for first 4 rnds switched to kipping for obvious reasons, good one next time I kip the whole time.....20+ maybe????

Ugh! Reviewing the comments makes me realize that I still suck.

1 pull up shy of 7 rounds on Mary

Opted out today. Sorry y'all.

This is my second crack at Cindy since starting CF.

As rx: 16 rounds, 5 pull-ups, 1 push-up

Last time 13 rounds even. Getting stronger every day. :) Next time I'll break 18.

#555 Russell J,
You and me both bro...

i'm new to the crossfit scene. only my 2nd day.

day 1 - threw up 6 times, haha

day 2 - cindy 12 rounds, stopped after 19 mins b/c of lightheadedness

building stands tomorrow for HSPU's, cant wait to try them...

21 rounds
plus
5 pull ups
10 push ups

38/m/195

I did the previous days WOD with this.

5 pull ups...no kipping until half way through
10 push ups...good form
15 squats...ass to ankles.

16 rounds in 19 minutes

M 36 5'10" 150#

Previously: 09 Nov 2007
8 rounds (assisted pullups) + 5 Asst Pullups

Goal this time: 5 rounds, no assisted pullups

Result: 7 rounds + 5 pullups
(40 pullups = personal best)

HRM => 20:13, HR: 169 avg, 186 max

M/22/215

Cindy as RxD

21 Rounds flat

Cindy: 9 rounds exactly
HR avg 165/max 176
Shy of PR by 3 rounds but still working back into shape. Rested between movements but nothing broken.

M/46/145
10 min on bike.

"Mary"

8 Rounds + 1 HSPU

HSPU's against the wall, forehead to floor.

M 32/5'10/190

CFWU
crunches for situps - healing
110# assist on pullups and dips

Cindy
8 rounds
Finished with 80 lbs of help on pullups
Switched to pushups from knees in round 7

Nice improvement, but this is still a brutal workout for me.

cindy 12 times at 135lb squats....... thought i was going to die, it was awesome

Cindy Rxd 10 rounds...first time, second day of CF... man can't wait to get to 15! What a workout and what a feeling walking passed all those plodding away on their machines..!

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

Back amoung the living. Last 6 days sick w/ flu and strep throat, fever the works.

Stretch/warm-up then 400m run.
5 Pull-ups (mod)
10 push-ups
15 air squats
12 rounds. mus. failure at round 8. had to mod. pull-up for pull downs (115#)and push-ups from the knees. Very weak from being sick.

m/30/77kg

Cindy

11 rnds + 5 PU

did pull ups on daughters swing set, not a good pull up bar!

Been gone for a while with crazy mommy schedule. Came back early January.
F/42/127 lbs/5.5ft
Cindy
14 rounds. I was estatic when I hit 10! Forgot what a smoker this one is! PHEW!
Goal for next one is 20

24/m/180
21 rounds

M/47/210lbs

At Fortress Bragg, TDY, Did workout at Pope cause the gyms on Bragg are jam packed. 12 Rounds of Cindy..

M/42/190

CFWU x 2 (no PU)
Cindy
20 rounds even
Surprised myself, 'cause I was on vacation last week with nowhere to do pullups. But I still tied my PR. Why?

Because Crossfit works, baby. 3-2-1-GO.

Cindy
17 rounds

M/38/216

Cindy: 25 rounds

PR by 1 round.

Jodi (F/29/105)
Mobility Drills

1/2 "Mary"
Notes: HSPUs to two 45 pound bumper plates
Score: 5 Rounds + 5 HSPUs

I'm just easin' back into things...I'm still pretty tired after the weekend...a powerlifting meet and a funeral in one weekend is exhausting. ;)

First workout back after 8+ months.

"Cindy"

Eric: M/33/190
14 rounds

Heidi:
14 rounds
- subbed 2 x 12.5 lb dumbbell bent-over rows for pull ups

WOW, second time doing this.. first time i rested too many times and made it to 11. This time i didn't rest and made it too 13. 25/m/196

Mike: No Kipping due to shoulder soreness this led to hybrid:

5 HSPU .75 ROM
10 squat-ups- (this is going from a completely bottomed out squat jumping up onto the pull-up bar and performing a pull-up all in one motion.)
15 squats
AMRAP in 20m
8 rds on the dot. pretty happy. still much work to be done on the HSPU.
Hit me back Big Cam!

32 / M / 240

CFWU x 3

14 rounds

26m/5'9"/162lbs
Cindy
Subbed PUs with 30m swim
12 rounds

CINDY

Cindy
8 rounds + 5 pullups & 10 pushups
used junior bar only for squats

19 rounds of Cindy

10 rds + 5 pull ups + 8 push ups

M/39/185

Mary Mary quite contrary...

Because of my dismal showing on the squat in the CrossFit Total, I decided to hit my legs hard. First time doing Mary and needed to hang on to a bar laid across the squat rack for balance on the one-legged squats. Went ass to ankle on each rep, and forehead to floor on the HSPUs.

8 rounds.

More better faster

Cindy--18 full sets, 5 pull ups, 10 push ups, 5 squats

Mary

10 rounds plus 5hspu, 10 alt. squats and 10 pull-ups

cindy for 13 rounds

Cindy did 5 pull, 5 dip, 10 squats in 15 min, 17 rounds.

30/M/5'5"/167

Did 17 rounds of Cindy in 20 min.

29/m/6'4"/210

Modified WOD for me...done in living room for time constraints

10 PU/10 SU/10 Squats

21 rounds.

m/26/190

Cindy

14 Rounds

Pull-ups got me early in round 5, though I was still sore from 2 days ago.

JD

cindy
12 rounds 19:40

m/32/164
cfwu x3
17 rounds as rx'd

"Cindy"
18 rounds + pull-ups + 1 push-up

"Cindy"

23 rounds + 5 pullups

PR by 2 rounds!

Cindy

21 rounds

PR by 3 rounds

14 rounds of "Mary", thanks coach!

Run 1 mile
Row 500m
CFWU
Stretch

Cindy
15 rounds

Quite happy....I felt good...I think I am almost over the ROM bottleneck for a twenty minute workout. Next time my goal will be 20.

Mary - 11 rounds + 5 HSPU, 10 1-Lsquats, and 1 PU

HSPU as rx'd
1 leg squats with elastic band for support
pull ups as rx'd

next time 12 rounds easy

m/28/170

Heavy Cindy done with TacVest on and full of gear 15 lbs

21 rounds

m/25/185

first time doing cindy 15 rounds. used the kip pull up

m/25/225

13 rounds as rx'd

few blank stares from gym patrons and staff

Cindy, 14 rds

Mary

I know it was not my first but couldn't find my stats on the last time I did Mary, though I think it was 6 rounds.

Today I managed 7 rounds.
hspu, feet on bar
pistols with balance assistance

33/M/185

cindy for 22 rounds in 19:48 pr

4 better than last time :)

Cindy
13 rounds should have started out harder could have done one or two more rounds

6'2"/197/26/m
Cindy
15 rounds and 5 pull ups pushed as hardd as i could. Need to work on Pull-ups and Push-up strength.

M/170/6'/20

after 30 minutes stairmaster, ab workout, and 1750 yard swim.

30/31 rounds (lost count at some places...wasn't lower than 30, may have been as high as 32)

chest to deck pushups,
normal pullups,
squats

15 rounds 5 pull-ups

17 + 5 pullups and 10 pushups

Mary:

Break a dozen this time either?

Nein

Cindy:
18 rounds + 5 pullups

33 yom/195#/5'11"
CFWUx3
WOD As Rx'ed: 19 Rounds (PR)

Should have specified...WOD was Cindy

Cindy with jumping pullups and 5 weeks pregnant; 11 rounds

33/M/217.5

Cindy
3/6/9

18 rounds

29/M/6'2"/200

Cindy as Rx'd

18 Rounds with 5 seconds left on the clock. That is a drop from 22 rounds from the last time I did this workout.

cindy
23 rounds, 5 pullups, 10 pushups, 3 squats

Cindy as Rx'd

13 Rounds PR

Ouch. Great burn

Male/19/5'10''/175lbs

Cindy
30 rounds

Tried Mary for the first time: 7 rounds + 5 hspu's.

M/21/175

Cindy
10 rounds

Cindy

20

First time posting. I've been at this for ~ 7 months and LOVE IT!! Keep up the great work everyone! 11 Rounds

btw: Cindy

M/31/196

wu: run 800m, 2x10 OHS
25 rounds in 19:58
Went for a 25 round pace and made it. Started to slip at 16:00, took a few seconds to gather myself for the last 5 rounds off the clock.

This was my first CF workout more than 2 years ago, and probably the one I like best (but I love them all!) I'm looking to lose a few pounds and maybe that will help me break the 26 barrier.

And COME ON folks, let's not go questioning people's integrity on their postings. If sommeone is stretching the truth, why do you even care? Personally, it wouldn't do me any good to say I got a 28, because that would not help me in the long run. Stick around a while and you will come to know that Kelly Moore is the real deal!

cindy 6

Clarification on my #630 post: it was 25 rounds of Cindy, not Mary, of course!

24/F/130#

Cindy 14 1/2 rounds

This was my first CrossFit workout, and my first time working out in quite awhile...I'm 40, not a couch potato but not in any way an athlete...went for the 5/10/15 using the pull-up assist at my gym, helping with 90 pounds of my 210# weight. I made it 4 sets then had to stop because my heart rate went from 57 resting to 160 and thought I was going to die, so got a quick drink then ended up waiting for a lady to get off the pull up machine (about 3 min) then went again...I got 3 more sets before I failed out on pushups and pullups...and did a few more sets of squats...ended up going about 15 minutes, with the wait. (the time in the scaled "puppy" version was 12 min). I'm experiencing a nice level of whole-body soreness today.

Question - better to do the unscaled version and fail out early or do the scaled down version with fewer reps at shorter time?

Disappointed I couldn't do more, even with the break...but I certainly have lots of room to improve!!!

28/M/260

cindy 7 rounds

Charity-
"Mary"
HSPU w/ hands on 45# DB's, nose to ground
11 rounds + HSPU's

Jeff-
"Cindy"
28 + PLU's + 5 PSU's
SQ's to ball

24/m/165

Mary as rx'd:
9 rounds + 5hspu, 10pistols, 5pu

cindy
22+

Cindy 27 rounds and the pushups.

15 rounds in 20:04

5 PU's less than last time, but this time I did all the pullups! Super pumped!

CFWUx3 (no PUs or dips)
9 rds
First two rds unassisted HSPU - feet against wall, remaining rds hooked over crossbar.

CFWU x 2

did 27 rnds and 9 push ups.

2 rounds and 9 push ups more then last time. :D

46/M/180
Sub'd Assist pullup (#4)
13 sets
plus 5 pullups
and 10 pushups
PR

46 - 6' - 215#

Abrev. CFWU

As Rx'd

23 full rounds. (19:54)

Concentrated on full ROM for all sets.

m/36/6'2"/192
Colorado Springs

Mary as RX'd: 10 rounds w/unassisted HSPU's head to floor.

Post Workout: Worked on squat form with some folks that train at the OTC.

Cindy 15 full rounds--PR

this is my first PR!

8 times, but struggled horribly with pull ups...had to sub lat pull downs for last few rounds

m/31/185

cindy
20+pull ups & push ups

32/M/285

Cindy = 13 rounds

assisted pull ups

22rnds

M/22/152 cfwux1

Finally able to do HSPUs against wall so Mary:
4 rounds, in 20 minutes lol. Should have started with a higher pad under head. Oh well, felt good, but ended up with those red blood freckles. I hope those go away with practice ;)

27/m/186

15 and 1 set of 5 pull ups.

did CFT yesterday and I think squats make my knee flare up

Cindy as Rx'd

23 Rds in 19:56, all clean rounds with good form.

Pushed really hard, still shaking. Had to stop a couple of times in between rds to catch my breath. I can see how some get 30, maybe with a little better metcon I could push straight through for those kinds of numbers.

M/35/69"/185

CINDY
17 ROUNDS PLUS 5 PULL UPS

21 exactly
last time 22, 21, 17

1 round off best, bit dissapointing.
pushups are the only struggle

Cindy

15 rounds
PRN except lower squat weight, only 45lbs

Question: I can squat around 105 lbs for reps, however my upper body (being that of a 100lb women) can only jerk, position and hold 45-55lb, so my lower body isn't getting worked as hard as it could be. Any suggestions?

15 Rounds of Cindy.

Mindy -
5 Handstand pushups
10 Pull-ups
15 Squats

27/m/6'0"/180

20 rounds in 20 minutes!!! PR by 2 1/3 rounds!

rock out...

Cindy - 18 rounds

M/56/203/70"

Cindy, part two

28 rounds, 5 pull ups, 10 push ups, 2 squats

M/33/185# 20sets of Cindy! First time doing CF. Love it.

36/M/307lbs/5'9"

First time Cindy WOWthat was a killer. My quads are very sore.

9 rounds 19:41 min.

16 rnds
-2 from last time

Mary, 9 rds, as rx'd.

34/m/254

Cindy - 11 rounds

pr by one round
assist on gravitron as follows:
rd 1 110
2,3 125
4-11 140

Second workout for the day (did bike/stepper/bike) at hotel cause i wasn't sure if I'd make it to the gym. 11 rounds was a serious struggle!

Did a modified Mary subbing 15 squats in place of 10 one legged squats due to leg brace.

light wu

7 rounds even.

pu's were my weak point.

16 rounds, 5 pull-ups.

ok, this is my first post. have been doing Crossfit routines for a little while and did crossfit kettlebell cert with jeff martone. Did cindy for 25 rounds. almost puked...

35/F/128

Did a modified 20 minutes at home...

16 rounds of

5xdumbell presses
10xsitups
15xsquats

did this on 1/29/08

Cindy

16 rounds + 5 pullups

thanks!

30yom, 160#
25 rounds of Cindy + 5 pu and 10 push ups.
All push ups where strict.

did 25 rounds of cindy. walking down stairs were an issue

Mary:

10 rounds + 5 HSPU

Give me Cindy anyday.....

Mary
9Rds +4 HSPU

12 rounds this time, up 2 from last. After 4.5 weeks of CF, am starting to really make some gains.

Cindy 14 rounds

19 rounds

Cindy 9 rounds.

From ~round 5 had to do some jumping pullups and had to break the pushups at ~8 a couple of times.

Cindy 14 rounds plus 5 pull ups
Kipping style pull up on rings

39/m/176cm/68kg

Max. rds. in 20min:

10 wallball 6kg (13#) medball
10 pullups

15 rounds + 10 wallball + 8 pullups

Need heavier ball or do 15wb and 10 pu next time.

Cindy
12.6

Tam
16

Cindy as Rx'd
19 Rounds + 5 Pullups + 5 Pushups

Bwt:146
12rds + 5 pulls
I don't know where I lost my motivation. Last time I got in 18 +5 + 3. maybe it all the late nights at the second job or the early mornings getting crossfit in? Either way I keep going until the end.
CROSSFIT OR DIE FAT!

Cindy

12 rounds

32 yom bwt 248
rds 14 +2 pu's down 3 pu's from last time.

got interrupted in middle of workout and lost track (could have been 15) but it was close so either way. either way.

Done on 1/30/08
Cindy: 18 rounds +5pullups and 2 pushups. Considerable increase from 15 +5+1 last time, and 13 + 5 + something the time before!

38/m/194

Cindy as rx'd 20 rds + 5 pull-ups

14 rds as rx'd, 2 off PR
felt bad from the start, TOTAL from yesterday had me whooped.

Cindy:

15 Rounds as rx'd

I also made a nice new blister and popped it open on the 13th round!

M 39 170

Mary
as rx'd: 11 rounds even

Cindy:

10 rounds as rx'd, 2 round increase since last attempt.

Definitely shouldn't have chugged a power drink right beforehand, otherwise would have gotten at least 12.

29/f/110

Cindy:

Nadia: 24 rounds

eric 34/m/146: 22 + 5 pull-ups 10 push-ups

geoff: 10 rounds
(great job for his first WOD, also did push-ups on DB since he hurt his wrist)

36/m/183
23 rds of Cindy on the last two attempts including 10 ft. movement to and from bar.
Perfect form on all..squats are the problem...tired legs and cramping back
did not conduct on scheduled day...did it 12 hours after "Grace"
???Preworkout drink (black powder)seems to over rev the heart rate and respirations on this type of workout

11

49m/5'7"/170lbs

19 rounds as Rxd

19 Rds in 19:54..tied PR
then
1 Hour of basketball

27/M/5'10"/172

Cindy: 12 rounds

WOW! my lats are killing me.

10 rounds

40/m/190
Cindy
scaled according to pack workout (3-6-9)

last time 24 rounds

this time 25 rounds

34 M 195

Cindy

22 Rounds even

"Cindy" - 13 rounds
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups - kip
10 Push-ups - last two broken
15 Squats

Cindy: 15rounds

08.01.30
'Cindy' x 22 and 5 pull ups
Push ups: nose to 3" pad
Squats: to ball

Cindy
14

running drills,bear crawl, kettlebell complexes to warm up

Mary - 14 rounds. PR.

Pullups were broken, other stuff wasn't.

Will get 15 or more next time. I felt a little off today, so no running or 3 rounds for practice.

Cindy
17 Rounds + 5 Pull ups

Compare to:
080108 (Cindy)
15 Rounds + 5 Pull-ups + 10 Push-ups
071109 (Cindy)
11 Rounds + 5 Pull-ups
070929 (Cindy)
10 Rounds + 5 Pull-Ups
070807 (Cindy)
14 rounds

I do love Cindy! 10 rounds in 19:30. Gassed badly. I think I had 11 before. But just getting back to working out so not too disappointed.

Did 18 rounds in 19:50. Puke and Piss everywhere.

Cindy as Rxd:

22 Rounds (+ 5 Pull-ups & 10 Push-ups)
M/23/170

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/152

WOD as rx'd

27+5 pullups
pr with all reps full ROM

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

oops...did "Cindy"

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

15 plus 5 pull-ups

Cindy 15 in 19.56min
Couldn't continue...blister city...will get gloves/wraps next time.

34m180

13

34f
15

cindy:
9 rounds + 1 pull up as rx'd. this is the 2nd time i've done this and i did only 8 rounds last time. this destroyed me.

my finance did 3 pull ups (w/a little assistance by me)/6 pushups/9 squats. 11 rounds + 3 pull ups.

we're both cf newbies and this kicked our butts

m/28yrs old/155lbs

cindy:
9 rounds + 1 pull up as rx'd. this is the 2nd time i've done this and i did only 8 rounds last time. this destroyed me.

my finance:28yr old
did 3 pull ups (w/a little assistance by me)/6 pushups/9 squats. 11 rounds + 3 pull ups.

we're both cf newbies and this kicked our butts

16 rnds +5+10+9

M/35/140/5'-5"

Did Cindy last time this came up - I think I will alternate each time - 1st legitimate HSPU throughout an entire WOD - not nose to ground, but top of head. When I started CF I could only do about 2 or 3 hspu 1/2 way down - very happy with progression.

Mary @ home: 9 rounds +5 HSPU +10 1 Leg Squats
PU's on rings, it's what I have.

Did I mention how much I love this S#$!*^%!!! Anybody in the greater puget sound area want to talk CF, I would enjoy meeting more CF's & learning more from whoever I can. I do the WOD's @ the fire station, @ home, and at CF Snohomish.

M/35/140/5'-5"

Mary @ home 9 rounds +5 HSPU +10 1 Legged Squats
HSPU to top of head which is a huge step for me
PU's on rings, it's what I have
Anyone in the greater puget sound area looking for fellow Crossfitters. I could talk CF or zone all day and like learning from others about my weak areas and swapping info.

Did Mary right after making up the toatal:

8.98 Rnds. Short of 9 Rnds by 1 freak'n pullup. =/ I'm getting tired of this, the last R4 time workout was the same.
HSPU's done self-spotted with feet over shoulder-height horizontal bar and on parrallets with hands to shoulder depth. Pull-ups & pistols as rx'd.

Kelly Moore, you da beast woman.

Celeste, #477, You're my hero.

Duane, #480, You sick man, you... Cindy & Mary? wow.

Speal, I hate you. OPT, I hate you too. 24R + w/ 20# weight vest. OMG.

Did Mary right after making up the toatal:

8.98 Rnds. Short of 9 Rnds by 1 freak'n pullup. =/ I'm getting tired of this, the last R4 time workout was the same.
HSPU's done self-spotted with feet over shoulder-height horizontal bar and on parrallets with hands to shoulder depth. Pull-ups & pistols as rx'd.

Kelly Moore, you da beast woman.

Celeste, #477, You're my hero.

Duane, #480, You sick man, you... Cindy & Mary? wow.

Speal, I hate you. OPT, I hate you too. 24R + w/ 20# weight vest. OMG.

F/31/4'11"/128
Cindy 18rds (5 pull ups, 1 very ugly push up)
Good Times!

raerae@ www.Crossfithardcore.com

25/f/5'2/131#

done on 1/29/08 after Grace @ 95#

"Mary" amrap in 20 mins:
5 hspus (straight up n down, heels against wall, touch floor w/forehead to full elbow lockout)
10 pistols (alternating, no assistance)
15 pull-ups (kipping)

13 rounds + hspu + 5 pistols

next time; forehead to floor hspus w/hands elevated

18 RNDS + 5 PULL UPS AS RXED
AND MY BUDDY CHRISTIAN DID 17 RNDS FLAT

10 rounds +5 PU/10 PSHUP
Pullup assist with 55#
3 weeks ago it was with 70.

27/m/196

Cindy

15 rounds + 2 pullups as rx'd

PR by nearly 3 rounds!

31/m/6'2"/209

Did Mary on 1/31. HSPUs w/ heels on bar at 5', top of head to floor, full lockout. Pistols done with hand on squat rack for balance. All pullups kipping.

8 rounds even.

Phil 4:13

Cindy for 12 rounds. Logistical difficulties limited a little bit, but just a little. Pull-ups are still the limiting factor by a country mile.

26 male 200 lbs
10 x cindy

Erin:

pre- 500m row

"cindy" 12rnds w/ gravitron on 14 (PR)

29 yom 225#
Cindy as rx'd
23 rounds + 5 pull ups and 2 push ups
New PR for me
laid on the ground hyperventilating for 5 min afterwards, felt good

33YOM 189#

19 Rounds Plus 8 Squats

Finally tried Mary for the first time.

10 rounds

Cindy
18 rds
5pullups
10pushups

I didn't give quite the same effort this time as last time. This time was real pullups though. I'd like to do Mary next time to get a baseline on her.

38/M/191--Syracuse NY
Cindy
26 rds +2/5 pullups

5 rounds plus 5 HSPUs plus 10 one legged squats on each leg, used toe on bar for HSPU

XXXXXXXXXXXXXXXXXXXXX

17

XXXXXXXXXXXXXXXXXXXXX

Cindy

23 rounds (p.r.)

Been doing Mary the last couple times, so I did Cindy after not hanging with her for a while.
24 rounds on the back porch -- pretty sure a PR.

M50/200#
Cindy as Rx'd
13 Rounds + 5 pullups

Notes: Performed 080201 at Boeing DC Rec Ctr; round 1: 49 secs; avg round time 1:30. Alternated OH UH grips each round for pullups.

m 35 bw 162

Done at Crossfit

19 rounds plus 6 push ups. A minor new PR by a few push ups. 20 rounds still eludes me.

Jennie: 26 F 160# 5'9"
"Cindy"
Completed 13 rounds in 19:35

40/M/196

Cindy 19 rounds

M/31/246

Cindy - 15

completed but counting doesn't seem possible w/o a partner

m/27/6'2"/215

Total

BS 315f 315f 315
SP 135 155f 150
DL 355 365 375f

M/34/186

"Cindy"

18 rds.

+5 pull-ups
+2 push-ups

2/2/08 'Mary"
Toes on Smith/pistols on bench/jumping PU

9 + 5 + 9 (finished 10th round at 20:58)

Cindy as Rx'd
24 rounds

14 rounds + 5 pullups + 10 pushups

Pullups were strict, no-kip. Pushups were "reasonably strict" (until strength failed).

CFWUx3
"Cindy"
16 rounds + 5 pull-ups (15rds + 8 squats last time) - not much room to improve on this - push-ups are slowest

Cindy as rxd
17.5
up from 15 on 1/8/08

7 rounds

last round sub'd push-ups for 30# dumbbells press

Did Cindy.
Assist on pull-ups.
13x.

9 Mary, pistols with assist
30 min stairs 15 new stairs at spec.
full yoga

Cindy 7 rounds

13 rounds + 5PUs and I didn't work out for a week cuz I was sick....

Last time 11 rounds

20/m/6'1"/187

Cindy as rx'd
17 rounds

1/2 intensity cycle:
Cindy - 18 rounds

As rx'd 17 (up six from two weeks ago!)

17 or 18 lost count. Plus 5 Pull-ups

m/34/5'9/177

CFWU - 1 rnd w/ 5 L Pullups & 10 dips. 2 rnds just stretch & situp.
Row 4 min
1 Burgener warmup.

18 rounds. Tech better this time. No breaks between pullups. Alternated grip.
Superbowl party Sunday. Still felt really full.

7 rounds as RXd (after a basketball game)
shoot for 8 next time

43/m/165

Cindy

27 + 5 PU + 10 PushUps + 10 Squats

PR

First Day of Crossfit ever.

25/m/197 lbs

Cindy

16 rounds + 4 pullups...Great workout! Just what I was looking for.

CFWU
Cindy
16 rounds + 3 pull-ups
M/47/195#/72"

stretch and ab warmup
16 rds + pullups of
cindy w/
5 ring L-pull ups
10 pushups
15 squats

080108
at the gym

11 rnds

080128
at home

13 rnds + 5 Pull-ups + 9 Push-ups

080108
at the gym

11 rnds

080128
at home

13 rnds + 5 Pull-ups + 9 Push-ups

14rds + 5pullups + 8 pushups

29 year old male
5'8 155#
27 rounds 5pulls and 10 pushes of 28th

mod wux2
as rx'd
18rds +5 +5 PR

Cindy
11 rounds
Used gravitron with minimum assist.

XXXXXXXXXXXXXXXXXXXXXXXX
29/m/167
Cindy 22 rounds 5 PU (PR)

33/m/195

16 rounds

36M/5'10"/164#

Mary as Rx: 10 rounds + 5 HSPU + 10 one-legged squats + 10 pull-ups.

5 fewer pull-ups and 5 fewer HSPU than last time.

41 m 232 6'4"

6 rounds

Cindy at RX'd

22 rounds + 5 Pull-Ups

Mary as rx'd 7 or 8 kinda lost count at the end! Crossfit's Great!!!
21/m/165

Did cindy today...first time doing crossfit got 13 rounds in... still having a little learning these kipping pull-ups but a great work out

Cindy first time
16 rounds
first post

Cindy
13 or 14 (possibly 15)

I lost count last time too, it was 12 or 13.

'Cindy'

32/M/175

21

Cindy

28/f/145

16 rounds
5 pull ups
4 push ups

39/m/190/70"

Cindy-1st time
11 Sets + 5 Pulls +10 Pushups

Pulls w/ 30 lbs counterweight
Good ROM/Form

Mary first time,

By minute 20 i had 13 pull ups to finish the round.

Final score = 10 rounds in 20:48

Done on 2/20, I think.
Cindy, 23 rounds.

cindy (first time!)

as rex'd

25 rounds