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