yesssssssssss

mary for me today

Can't wait for Mary better get some sleep...
3..2..1...go!

So let me get this straight. Mary if you're badass, Cindy if you're not so badass.

Cindy and I will be hanging out tomorrow.

Hoping to do Cindy @ Crossfit 801 in Salt Lake!

Where's the hook grip?

I was driving home today and thought this was gonna be the WOD

My previous PR is 11 rounds and change...hoping to get at least 15 because I feel much stronger in all these exercises.

My DL today were:
245-245-255-265-275(PPR)-280(PR)-285(PR)-290(Fail)

I did about 3 sets of 135x3 with a little bit of progression without trying to fatigue myself obviously

Can't wait for tomorrow and Cindy...hopin to have my first date with mary soon.....I just need some pistol work

I'm new to crossfit...about what percentage of my 1rm on squats should i be doing or is there a certain weight everyone does? For "Cindy"

#9 air squats homie

Good WOD to do with my 22lbs Vest :) Should be awsome !!

Train hard everyone!

cindy's my 8 year old's favorite WOD

Thank you #10

I stay up til 2300 to find out the new wod, meanwhile I have to get up at 0530 to work. I think I'm obsessed. lol

13 rounds last time, but did 20 for murph in 23 minutes recently. Time to blow that 13 round number out of the water! GET SOME!

Anyone ever do 10minutes of each Cindy then Mary?

I know it does not follow the protocols but...

Either way looking at Mary time manana, need to hit 10 rounds.

18 / 175 / M

PR is 18 (after getting VERY pumped up)

Hoping to break that tomorrow! I love Cindy, but I am going to be laying down the law tomorrow!

-Marty

Good idea, #11. I will use a 20# vest on Cindy. Can't do Mary yet, so that'll be my skill practice post workout. :)

Sweet - I was hoping for some body weight stuff.

I got a question. I'm currently doing the "Pavel's Ladders" on pullups during my CF warm ups.So today should I just the the WOD and skip the ladders?

did cindy monday at 16 rounds. I could have gotten 17, but i read my stop watch wrong and stopped early and didn't realize until there was only 15 sec. left.

Mary tomorrow...

QUESTION

If I can't do many free standing one leg squats
can i hold on to a bar for steadying support only.

thank you

Red Deer now has TWO CrossFits!! Crazy!
Jason looks pretty...focused? I dunno...scary?
Cindy for me...can't wait!

10 one legged squats- alternating.

5 left / 5 right or 10 left / 10 right?

25 rounds in 20 min new p/r

Cindy is my girl of choice Can't wait to hit this one in the morning!

looks like Cindy will be following deadlifts tomorrow so I can get caught up. Got a pounding migrane right now and can barely see straight. I am going to bed!

Fight comin' up?

Beautiful facility.

Mary as rx'd

12 rounds

PR by 2 rounds.....I'm getting there

OK I know I already posted but I just had to let you guys know what just happend. One of my buddies just walked in and asked what I was doing. So I told him I was asking a question about pullups for this X fit workout. He then said he wants to get in better shape but doesnt want to get all big and bulky. I said do XFIT. He replained but saying "I don't want to do that crazy s&%t!" I said "Neither do MOST people".

#20
Skip the pullups for this wod. You should be fresh for an accurate set count.

A few questions..why is this the only workout with a choice in it?

And why are so many weight workouts 7 sets? Did coach just figure out from empirical evidence that this is the right number?

I'm new to CrossFit as I have only been doing the WOD's for about two weeks now. The last couple of years I have been apt to train as a bodybuilder. Did the DL's today

225-275-295-315-365-385-405, this following the CrossFit warmup, and 10 sets of Bench.

forgot to say did 20 Cindy's in 20 mins as part of Murph last week so thought I would do this other fine WOD

To fight fans, Jason "The Athlete" MacDonald.

Deadlifts today

185 205 225 245 265 285 305miss
295(PR) 305miss

did it on an empty stomach after 21 hr. fast and felt great. Been smashin food ever since. ME deadlifts are better than fran on empty stomach.

Can't wait for Mary I love pistol squats!

Ugh! I am so NOT stoked. I've been wanting to do Cindy again, since the last time I was coughing my lungs up and only got 11, but I really think I'm good for 15....

But now... I had to go and f!&k up my shoulder, and had a yummy time on Monday getting dye injected into it for an MRI...

Anyway... Enough crying... Anyone have recommendations for WODs that don't involve shoulders? The only ones I could think of were Michael & the 5 rounds of 30 GHD situps & 25 back extensions (which I did today)...

Atom I've always wondered that too! Ohlord I hope it's the first one... that's what I get for always choosing Cindy. I'm going to make it a point to break my Mary-cherry lol.

Ryno,
Wont be at GSX tomorrow, gotta 830 rez at dorcia. Got to do the workout in the morning. Way before you wake up. Good Luck!

Kath,
Ya, I think for the one-legged squats it's 5 left / 5 right too but I don't want to end up cheating if it's not.

anybody know for sure?

This is my first time courting Mary too, good luck to ya....

Nova Scotia rough &
Nova Scotia tough
...by D'Jesus that's just about enough!

#24, #40
To answer the questions about 5L/5R one leg squats:

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

Its in the Exercises and Demos

Joel

Gilbert, nice amalgamation of a word, replained. Sweet man.

17/m/60kilos

frist time doing cindy, and just managed 10 rounds, i really need to get fitter.

Heh,
this will be my first time with either of these ladies. I just tried to do a couple of one legged squats... nope. no joy.
Cindy it is!

BTW, love the Blauer stuff. just makes sense.

was wondering if there is anyway to combine the cindy and mary...
I can do 1 legged squats, but not true hspu and for speed my pull up well.. s*%k

Hello crossfitters,
quick question. I am scheduled for a cert. on June 13th and was wondering if anyone put together anything different than usual in regards to training or diet in order to perform at their best for the cert.? If anyone has any tips they would be greatly appreciated. I have been doing crossfit for about 1.5 yrs so I am fairly confident but want to be at my best. thanks alot! looking forward to the responses.
-Jake

The great workouts just keep coming. I'm pumped for Cindy. Going tackle her with the 20lbs vest.

Hey Joel Comment 42 phx2083

The video that you just posted is the video that made me realize that I had been doing Mary wrong for quite awhile. I was doing ten leg pistols on one side on one round and then I would do ten on the other side on the next round. Tomorrow, I will do it alternating legs after each rep instead of after each round, for the first time. I am looking forward to see how different my score will be.

Also, I still remember when you gave me those tips on my dead lift in Phoenix about six months ago. I have increased my dead lift over 25 percent since that day. Thanks a lot brother, stay safe.

Have Fun, Train Hard,

Billy

m/40/205

Cindy
25 rounds

36/6'2/195
Colorado Springs

Going to try and beat 10 on Mary today.

My DL video from yesterday:
http://www.youtube.com/watch?v=bK48TYY4daw

26/M/190
This is my first post. Cindy 12 sets as rx. Getting much better with my kips. Not there yet.

Yesterday DL:
225/235/245/255/265(broke form)/260/260
260 new pr

Sorry Rich3,
Guess I should've cheecked my spelling on that one. I also lost count of how many rounds I did but I also got so tired from doing this today that learned to do the kipping pullup out of sheer necessity.

26/m/190
This is my first post. Cindy-12rds as rx.
Kips are really improving.

DL yesterday:
225/235/245/255/265(broke form)/260pr/260pr

DL previous PR 325#

315,335,355,375,395,405(f),405(f)

355
http://www.youtube.com/watch?v=aRnO5EbjcyI

375
http://www.youtube.com/watch?v=8rkk_xu_QH8

395
http://www.youtube.com/watch?v=e8XM9gCut88

Bittersweet. Hard to get mad at a 70lb PR but with 400 right there I just couldn't get it. Hope to make it with a little form work.

Did this last Friday, 17 rounds, 7 push ups

22/m/78kg

Cindy as rx'd
19 in 20.02

PR by 4 rounds

My first attempt at a legit "Mary"...ended up having to use a balance for the pistols. 8 rounds in all. Good workout, can only go up. Have a good day!

23/m/~85kg/Australia

1st ever Crossfit WOD!

It's a bit embarrassing to post, but I did 9 rounds of Cindy. Pull ups were definitely the weakest link...

I attempted to do a Crossfit exercise for the very first time in my life... EVER. However, I couldn't do Mary because I can't do handstands very well. (y'all are gymnists!) And I couldn't do Cindy neither because I don't have a pull up bar at home.. so I did the best I could with a Cindy inspired exercise by replacing 5 pull-ups with 25 stomach crunches. I did 12 rounds.

who has the worlds best cindy and what is the score? not that i think il beat it but interested in what i need to aim for. infact where are the best scores shown would love to see what people can do on the other side of the pond. from bodywise-uk

Celebrated my 43rd Birthday yesterday with the DL WOD-came up short of my 430lb goal (hit 420, failed at 425). Always next year. Cindy today. My heartfelt thanks to XFit community-more Kool Aid please!

CFWU X 3 (-pu, -pushu)
Time: 15 min 41 sec

BrandX Buttercup Cindy

6 rounds (1 JPU, 4 Pushup, 7 squats) for 5 min.

Total time 20 min 41 sec

First timer here.
Cindy - 6 rounds.

Pull ups ate up most of the time.

Nowhere to go but up right?

M/37/ 194 lbs
Optioned for Cindy
17 rounds in 20 mins.

44/M/156#

Cindy
16 rounds with a 20# vest

NICE BOOBS!

"Free" Mary
No wall on Handstand push-ups

14 rounds in 20 min.

#47 Jake O,
I've been a Personal Trainer for years and I was CrossFit certified nearly a year ago. Before my Cert, I made the mistake of trying to create a program that would "prepare" me for the intensity of the WOD's @ the cert. UH UH!! Simple answer, do the HQ WOD's and do them hard. Do them with people that will push you. The Cert WOD's are gonna smoke you anyway....but that's what they're supposed to do!! Enjoy it Homie!!

34/M/167
"Cindy"
26 Rounds

#32 Sam F :

to attack the cns in an effective way, you have to hit your body with "big"(intensive muscle-coordination required, big muscles hit, many muscles involved, especially if taxing the core and stabilisers) and heavy movements in a way that allows you to have enough rest to not hit muscular failure, while keeping a good frequency you hit the muscles with, meaning the central nervous system is best trained at high loads with more sets and low reps.
an example would be to do as many sets of 3xdeadlifts as you can within 20 minutes at a load of at least 80% of your 1RM. (of course, you can always replace the deadlift with another excercise, like squats, weighted pullups etc, as long as a plenty, and especially big muscles are involved). this prevents your muscles from failing, keeps your workload high, and by having a good amount of reps at high loads, your cns is trained in an effective way.

hope that helped.

CF WOD #17
Classic CFWU 2 x 11
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

12 Rounds + 1 Pull Up. Not great, not bad. Enjoy your workout everyone!

always do Cindy...but today I'll give Mary a whirl...stay tuned.

cindy: 21 + 3 squats, compared to 22 + 8 squats last time. dang.

13 puppy rounds of Cindy - ugh!

lol @ #67

cindy for 21 rounds! my record by more than 5 rounds.... that will make my day....

m/29/150/5'10"

Cindy: 15rnds, 5 pullups, 6 pushups.

PR by 5 pullups and 6 pushups.

22 rounds which is short of 24 PR. But with morning workout 10% discount it's in line

Tariq

Cindy, 17 rounds, short of PR by 2, I'll take TK's AM discount; TK, can we get a group rate?

Anything done this hard this early in the AM should be a W, but this was just a 17.

Paul

Cindy

21 rounds + 5 PUs

#61 Joe

I know Speal did 36 rounds last time but not too sure if that is the record

49m/5'10"/225
"Cindy" as rx'd:
22 rounds

'Cindy' this morning.

Got the last 5 or 6 rounds on video--my form on the squats suffered severely as I got closer to the end of the workout. I was not happy to see it, but I am thrilled to find things that I'm doing wrong. I highly recommend getting yourself on video if you can, it's a great chance to see what you're doing right and what you need to work on.

22 rounds, 5 pullups, 10 pushups, 1 squat

Last time:
20 rounds, 3 pullups

PS - first time to be able to squat to a med ball, ie, first full ROM Cindy. My thanks to the folk (Andy, Eric, Lisa, Nicole) at Level II cert for making sure I got that part. Those AM wall squats are the real deal. Paul

I think I'll have Cindy do me...

Did horribly in my deadlifts yesterday, almost like I couldn't hold the bar. I got it off the ground at 345 but I could feel it dropping.

Granted the GF was on her elliptical with the news going on the TV, so I didn't have any pump up music going..

Hm... Perhaps...

Anyhow.. Queens of the stone age concert tonight. Can't wait. Date with Cindy first.

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

33/M/186

Mary As Rx'd

(Hands on 3" Blocks for HSPU)

10 rounds + 5 HSPU

Tim Taft #62;

Happy birthday, Brother!

25/m/190/5'9"

Cindy as Rx'd

27 full rounds +5 pull-ups, +10 push-ups, 13 squats... down on round from last time, I didn't have any heart today

viva la revolution!

37/M/198

Cindy as Rx'd

21 Rounds

Cindy: 11rds

Mary as Rx'd
9 Rounds

Cindy:

10 rnds as rx'd.

3rd XFit Workout! Kips are awesome, just need some work. That will come in time.

37/m/5'11/165

4 Pulls, 8 Push, 12 Squats
16 + 4 pull + 8 push
totals 68-136-192
19.8 rpm

Cindy:

walk with 1-lb kettle - berg wu

9 or 10 rnds (lost count) *almost* as RX'd --- forced to pulldowns for a couple of reps

strong in pushups, a little slow in squats ...some squats done with 9lb bar in front squat position for variety

run home .5 with 10lb kettle

37/m/5'11/210

christian
http://run50miles.org

did anyone else get a email from BRAD KOLAROV? He claims to be crossfit guy getting his MBA and doing a survey. Id like to help him out but don't want to open any attachments from people I dont know. If anyone knows him or has taken the survey just let me know.

M/27/5'11"/215
Cindy
13 Rounds as RX'd

cfwu x 3 (used 130 of assist on the pullups to save the arms)

20 sets. hard stuff.

2nd post attemp....i never saw the first.
Figured i would put my daily programming for all to see

315lb dead
50lb db hang power clean
15,12,9.........12:36
enjoy..jb

M/40/5'11"/180

Cindy: 15 + 5 pull-ups, 10 push-ups, 10 squats

F/37/5'6"/140

Cindy: 14 rounds as rx'd

37/m/242

cindy
jumping pull up
12 rd's

Cindy - 21 rounds

M.31.5'7.175
Mary as rx'd
11 rounds plus 5 HSPU

27/6'8"/210

Cindy - 19 rounds

Someone get #97 a cookie...

HOME MADE RINGS
BEST DEAL IN TOWN
www.sjp-crossfit.blogspot.com

m/36/286lbs NY

Day 2 of Xfit...
half mile run warm up
Cindy

8 full rounds
failed after 3 pull ups on round nine then finished the set.

was shooting for 10 rounds but after 3 hours of Krav Maga last night just happy not to blow off the gym. Pull ups are a problem (for now) used weight assist (150 first 3 rounds, 140 next 3, 130 last 3)getting a feel for the kipping motion.

Cindy today but did variation handstand pushup with flat bench instead. First time got 15rds. Next time I'll try Mary. Have to work on the pistol can't even do one without losing my balance. Crossfit rocks.

34/M/185 Colorado Springs

Cindy - 21 rnds as RX (19:58)

35/m/70/170 16 rounds Cindy

18 even...had 45 seconds left over...use it next time

'Cindy'
8 rounds plus 5 pull-ups
only 2nd time with pull-ups not assisted and regular push-ups

Male/28/5'11"/222pds

New PR for me: 19 wonderful rounds of Cindy..

First WOD ever several months ago. Getting back on it, loving it!

m/39/198

22 rounds of Cindy - much better than last time - new pr

Inspired doing this workout with Tariq this morning, I hit a new PR of 18 rounds. Perhaps the spell of underperformance is breaking?

37/m/150

20 complete rounds, plus 5 pull-ups, 10 push-ups
And 9 squats.

Up from 19 last time.

M/ 34/ 133 lbs/ 5'-6"
30 Rounds As Rxrd. (new PR)
Finally got the 30. I just went for it. Now that I've passed that little barrier, I'll start working harder on other techniques. I felt pukie comming around at round 27 and had to really slow down. I know that if I hadn't had that feeling I could have done more, which makes me feel good about the next time.

Cindy 13 rounds... did deadhang pullups

10 rounds in 20 minutes. I also did 3k in about 14 miuntes pre-workout. God bless you.

MAWL

A - 15 rds + 5 pull-ups/5 push-ups. All PUs were jumping
M - 14 rds + 5 pull-ups/10 push-ups.

Cindy for both of us

m/29/195

cindy

14 rounds + 5 pullups, 10 pushups

27/m/152

Just finished 4th day of XFIT.

Cindy

16 rounds in 20 mins, lungs were burning, still feeling the effects of smoking for 2 years. Is there a set CFWU? I can't seem to find it.

Thanks

Jason mcDonald stopped by our gym and was one of the coolest, most humble guys I've ever met. Wish him continued success in the UFC and his gym.

felt good yesterday.
225/235/245/25/265/275/295 faild/295 good
0.5x4
4:05/3:58/3:56/4:01 w 2min break between

Am I the only one still sore from 120 dips? My push-ups will NOT be fun today.

23 Rounds + 5 pullups + 10 pushups + 1 squat (PR)

Last time I did this in January and got 18 rounds. My old PR was just under 20 last summer. I wish I could do more pushups unbroken. Most rounds after the 5th were done 7/3 or 6/2/2 which eats up the time! However, I made sure to hit chest to floor and come up elbows straight on all of them. I'll be faster next time!

Oops - that was Cindy BTW!

30/m/200

Cindy as RX'd
23 rounds 20 min

YEAH,
23--beat personal record by 9! (must not have been really trying hard enough b4) Like they said b4...time to get a vest...
Nagel

17 Rounds

20/M/6'1"/195

Cindy as RX'd: 17 rounds with one second to spare

23m/160/66"

Cindy:
20 rounds +5 pullups +10 pushups +3 squats

Easily could have gotten 21 or 22 rounds, need to push more during the last few minutes.

M/52/184
Cindy as rxd = 25

mary.

7 rounds + 5 hspu + 10 ols

most of the pull-ups were negatives, which not only schlowed me down, but also showcased how far i've got to go to be cross fit.

steve
M/46/172

17 rounds 19:35
Tried to go to pull up bar again but nothing left!

27/m/215

dl as rxd 135,205,225,225,315,295,305
315miss, 305 pr I was all over the place because actually their all pr cause I never do dl's for max.

Doubled up again and did 120/120 took forever not postingtime that was hell.

Not sure who my girl of choice is today looks like cindy though. I must admit my legs are spent cf just doesnt give me time for them this is intense im diggin it though.

51/M/202

Cindy Rxd...19 rounds
too much resting...

m/33/70"/165

Warmup-run and stretch

Cindy-16 rnds

Good training.

32/m/196

-ran 3 mile run for unit PT.

-did 1/2 Cindy (i.e. 10 min worth).

14 rnds + 5 pullups

#121 Jos1980

Look in the FAQ it gives you the details for CFWU.

The flexor-extensor physiology is interesting. When you startle a cat, it hits its extensors, which makes it jump up. But when you touch something hot, the flexors are hit, which causes the limb to retract from danger. The difference is that when touching something hot, it is an autonomic response--meaning that the hot signal goes from the finger to the spine, then back to the nerves that fire the arm flexors. There is no processing in the brain. However, the startle-flinch response is initiated from other senses (sound, visual, etc.), so it goes through the brain, which is microseconds slower. Aparrently, the startle response fires the extensors, not the flexors. Is this correct?

First time with this WOD ... went with Cindy's red headed step sister (Chelsea)

same RX but only 12 min

6 rounds

(1 rd strict pullups)
(2 rd jumping)
(3 - 6 negatives)

this kicked my butt - i love it

oops meant #122

wu 3x15 ghd situps and back ext.

Cindy: 23rds

Mark
M/155/48 yoa
22 rounds + 5 pull ups

Finished with press 3x3 95, 100, 105

31/m/190

Cindy as rx'd

22 Rounds

cindy am WOD 10 rds muscle-ups, pu, sqts
mary pm wod ?

cindy 25 rounds.

Cindy 18 rounds, 5 pull-ups and 10 push-ups

I've been working on my pistols, maybe I'll try Mary next time, or go for 20 rounds+ on Cindy, then go Mary.

#95 Drew
I took the survey...relax a little, it'll be fine.

32/195/M

14 rounds Cindy as rxd PR by 2 rounds.

Cheers

M/38yoa/157lbs.
WOD: as rx'd: 19 + pulls and push ups

m/24/5'8"/152

Cindy
26 rounds and 5 pu's, 10 pushups, 6 squats

Dec 15 : 9.5 rounds (no kip on pu )
Jan 18 : 11 rounds + 5 pu
Mar 18 : 12 rounds + 5 + 10
Apr 16 : 13 rounds + 5 pu
May 24 : 14 rounds + 5 pu
Sep 29 : 14 rounds + 5 pu
Jan 08 : 17 rounds
May 08 : 15 rounds + 5 pu

Cindy: 26 rounds as rx'd

This is like the third time of hit 26 rounds as rx'd... but the last two times i've done Cindy, i've done it with a 20# weight vest on and completed 23 rounds... so you'd think I'd break the 26 rounds when done as rx'd. I was in Haiti from May 1st-8th and since i've returned everything has been a bit harder for some reason... I did bodyweight workouts while i was there and actually thought it was a nice break and was hoping to feel refreshed when I returned. Well, not so much... o well, still a great WOD today.

Cindy Rx'd

16 rounds + 5 pull-ups + 3 push-ups

New PR. Last time was 13 rounds.

Second week of crossfit: addicted to say the least!

As rx'd:

19 rounds in 20 min
20 rounds in 21:05

Cindy as rx'd

17 rounds plus pu's and pshup's
Was shooting for 20, but still a pr by nearly two rounds. (Previous was 16 even)

41/f/5'10"/160

Cindy w/ band assist pull ups and knee push ups

15 rounds, plus 5 pull-ups, 10 push-ups, 3 squats (PR)

f/39/140

I just did this on Monday for lack of anything better to do.
On Monday I completed 9 rounds of Cindy.
Today I will try for 10.

#82 thanks for the info Rookie, im a master personal training from dorset england, just set up a gym and getting all members to try out cross fit they will love to know about the speal record on "cindy". can't get on the cert yet but starting to use some crossfit allong side my training. did the three rounds of fran took me 40mins i loved the challenge pushed so hard had blured vision.

33/m/135

Cindy as rxd = 15

M/29/167/5'8"

Cindy as Rx'd:

27 Rounds (PR)

Cindy as rxd

22 on the nose

Hey All,

4th day on Crossfit, just finished Cindy. I'm at work right now, and all i see is Stars. Is this normal? I'm an accountant and i can't see the numbers on the screen. Crossfit could be trouble.

31/m/6'4"/220

First time doing Cindy.

16 rds as rx'd

With all the great martial artists that do crossfit why do you keep featuring Tony Blauer?

His niche has been the mental side of self defense which is all theoretical. He should just stick to that.

When he starts to demonstrate actual technique it's terrible. Case in point, today's lesson that any high school wrestler could provide more realistic solutions.

m/28/210/6´6"

Cindy:

9 or 10 rounds, lost count.

First time, this was hard, I can't believe you guys doing 15 rounds and more!

First time Crossfitter. Cindy as rxd-11. Took about 5 minutes to get up off the floor and stumble down to the computer to post.

Cindy as rx'd 14 rds

M/35/180

Last Cindy I did 26 rds and since I missed the last Murph while I was on leave I thought that this would be a prime opportunity to make it up.

Murph (Cindy style, no vest) 38:34

I'm pretty smoked.

cindy as rxed. No kipping, after the sixth round I had to break the pullups into two sets.

10 round, 1 minute to spare.

Quite happy with it, suffering from a hangover and one month of excessive binge drinking.

23/m/249/73"

16 rd's as rx'd

This is my second cindy, last time only did 11 rds. Signing up for the southeast challenge. Cant wait!!!! Three months into crossfit and I cant get enough.

14 rounds of Cindy. Maybe next time i'll try Mary. Maybe not.

2nd Week of CF

1st "cindy"
as RX'd
13 rounds w/ about 30 seconds to spare.

my whole body & lungs were burning... WOW, I haven't pushed myself like this since high school athletic practices. I love this stuff!! I really need to get my cardio up and i know CF will do that for me over time. i definately think i short changed myself a little..next time i'll push myself even harder! thanks!!!

14 rounds of Cindy. Maybe next time i'll try Mary. Maybe not.

7 rounds
First time doing this without assisted pullups...need to keep practicing the kipping pullup.

"cindy"
23 rounds and 5 pull-ups
m/26/158

It's too bad that people evolved to have heads on top of their shoulders. It would be so much easier to do cyclical pull-ups if we could just get rid of our heads all together, no? Imagine sub-2 minute Frans...AND we would have 10 to 15 pounds less weight to carry around...but only in a perfect world I guess.

Our times would be so great.

Damn evolution for giving us these useless appendages!

P.S. How great would our times be if we could just lose 6-8 inches of arm length too?

Been doing xfit for about 3 weeks now, first time doing Cindy- 16 rounds but prolly could have done more but timer broke so I used clock on wall. Love this stuff can't wait for WOD every day

Cindy, 15 rounds. First time. Will do more next time after this experience.
M/41/190/6'2"

Mary 7 rds + 5 / 10 / 10.

Yall "20+ rounders" are animals! I'm gonna try Mary, but haven't been able to do HSPU's b/c should problems several months back.

I am considering treatment for my lower back pain called Network Spinal Analysis...anyone ever tried this? It is a gentle/non-invasive form of spine treatment (as opposed to the Chiropractic method). My back pain has gotten worse from the heaps of DL's and Cleans we have been doing lately. Thanks for any help!

I heard that speal was going for a 50 round "cindy" today.

18 rounds of Cindy. Stupid push-ups kicked my butt!

M:31:6'3":265lbs

"Cindy" as Rx'd

12 dcomplete rounds, completed the pull ups on the 13th.

P/R by 4 rounds on last time!

Maybe this works :-)

First time I did Cindy
14 rounds

47/m/196

Cindy as Rx'd. 18 plus 5+5

M/23/5'6"/155

Also my first ever Cindy, 19 rounds + 5 pullups and 8 pushups.

First time doing Crossfit

Cindy for 14 rounds.

WU
.5 mi walk on treadmill
WOD
Cindy
23 rds

Hey Robert, my first time too, funny the pushups ended up getting the hardest for me...i thought my legs would die first from doing all those squats, bodyweight or not, that's a friggen lot of squats.

19 rounds + 5 pullups and 8 pushups

M/23y/5'6"/155#

Cindy
21 rounds + 5 Pullups

Last Cindy on 2/5
13 rds + 5 Pullups

8 round improvement in 2.5 months! I can gut through 5 pullups without stopping now pretty much indefinitely. The pushups are definitely the slow point for me as they were the only thing I broke sets on at the very end. I'm real pumped about this one!

34 M 195

cindy

20 or 21 rounds lost count

M 33/181/6’2.5”

CFWU x 3 (10-15, 5pu) 7:10

"Cindy" as RX’d 25rounds +5+10+4sqats
Compare with
3 April 2008: Cindy 27 rounds + 5+10+6 (PR)

Bad day. I’ve had a lot of work and family stress the past 6 days and I’m quite finished. Only had an omelet in the morning and a small protein drink in the afternoon. Did 5k run twice in the past 3 days and felt it in my legs today. Strengthless and fatigued. Last time I did Cindy I could do all set unbroken but now I had to start breaking the squats down a bit after 15 rounds. Well, you can’t have great days always, but it would be worse without CrossFit.

18 rds 5 pull ups

26/m/6'1"/205lbs

19 rnds +5,10,8
A few kipping push-ups on reps 9,10 of the last 4-5 rnds. 8) Push-ups are always where I fail on Cindy.
Perhaps I should to a tabata push-ups once a week too??

Cindy Stats:
297 Pr's recorded
Median reps: 20
Median Womens: 12

Top Women:
Position Reps Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Kristan Clever Photo 26 F 26 128
[2] nadia shatila Photo 24 F 30 108
[3] Katrina Burton Photo 20 F 23 105 CFLethbridge
[4] Corey Salois Photo 20 F 28 125 Crossfit Flathead (MT)
[5] Dana Lynch Photo 19 F 37 130 Sonz Palm Beach Gardens
[6] gina johnson Photo 18 F 46 135 golds stuart ,FL
[7] Jill G. Photo 18 F 30 116 BTB CrossFit
[8] Kath Knox Photo 18 F 45 130 CFNA
[9] Jodi Bainbridge Photo 17 F 30 105 CrossFit Fredericton
[10] Cherie Chan Photo 17 F 34 133
[11] Amelia Neighbors Photo 17 F 33 140 CrossFit Charlotte
[12] Sue Chen Photo 17 F 48 132
[13] Stephanie Roberts Photo 17 F 33 135 Carolina CrossFit
[14] Fiona Muxlow Photo 17 F 31 0 CrossFit North Queensland
[15] Michele Vieux Photo 16 F 30 140 CFSD
[16] Donalda Wengel Photo 16 F 38 123 Crossfit SoCal
[17] Elizabeth Harkey Photo 16 F 32 117 CrossFit North Atlanta
[18] Laura DeMarco Photo 15 F 33 155 CFATL
[19] Shana Alverson Photo 13 F 32 134 Sonz Decatur
[20] Veronica Davis Photo 13 F 29 125 Golds Ballston

Position Reps Sex Age Body
weight Gym Affil.
[1] miguel flores Photo 34 M 22 175
[2] Jami Tikkanen Photo 33 M 26 175
[3] Miguel Garza Photo 32 M 21 163
[4] Joe Stricklin Photo 32 M 45 160
[5] Rune Lind Photo 32 M 35 180 CrossFit Bodo
[6] Shawn Cagle Photo 31 M 30 205 True Strength Challe.
[7] Jon Clingenpeel Photo 31 M 32 152 Home
[8] Carl Woodward Photo 30 M 37 163 Garage
[9] Rob Barnum Photo 30 M 26 180 Diablo CrossFit
[10] Eric Richeson Photo 30 M 27 130 CrossFit Flathead(MT)
[11] Ben Bergeron Photo 30 M 31 175 CrossFit New England
[12] Anthony Bainbridge Photo 30 M 30 180 CrossFit Fredericton
[13] Joe Lynch Photo 30 M 20 150
[14] Shawn Knowles Photo 29 M 30 170 Crossfit Wilmington
[15] James Bailey Photo 29 M 23 165
[16] George Mounce Photo 29 M 31 175 Solo
[17] Chris Woods Photo 28 M 30 170 CrossFit BWI
[18] Eric Hall Photo 28 M 26 167
[19] Eric Brandom Photo 28 M 23 185
[20] Bubba Hagood Photo 28 M 45 160 CrossFit New England

Cindy - 50-60
Position Reps Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Peter Nathan Photo 20 M 56 160
[2] Dan Cobb Photo 18 M 59 182 Carolina Crossfit
[3] Mark Brinton Photo 17 M 52 172
[4] Gary Gary Photo 15 M 51
[5] Mike Erickson Photo 14 M 60 157 DiabloCrossfit
[6] Geoff Long Photo 13.17 M 51 225
[7] Steve Ellis Photo 12 M 53 185

Mary Stats:
Median: 10 reps

Position Reps Sex Age Body
weight Gym Affil.
[1] brendan gilliam Photo 14 M 31 190 Crossfit North Santa.
[2] Fred Pimental Photo 14 M 33 145 Andover, MA GloboGym
[3] David Schlesselman Photo 14 M 33 203.5 Solo
[4] connor martin Photo 13 M 17 145 brand x
[5] Kristan Clever Photo 13 F 26 128
[6] Anthony Bainbridge Photo 13 M 30 180 CrossFit Fredericton
[7] miguel flores Photo 13 M 22 175
[8] Gerry Hutchings Photo 12 M 34 155 CFVB
[9] Matthew Rose Photo 12 M 24 180 Genesis
[10] nadia shatila Photo 12 F 30 108
[11] Leon Mitchell Photo 11 M 30 200 CF Aliso Viejo
[12] Rune Lind Photo 11 M 35 180 CrossFit Bodo
[13] Stephanie Roberts Photo 11 F 33 135 Carolina CrossFit
[14] Maria Fisher Photo 11 F 43 118 Wasatch Crossfit
[15] Joe Lynch Photo 11 M 20 150
[16] Brian H Photo 11 M 31 176 Solo
[17] Jeremy Creed Photo 11 M 31 175 Solo, Puerto Rico
[18] Paul Hauf Photo 11 M 40 175 Solo
[19] Owen Satterley Photo 11 M 28 190
[20] Steve Newton Photo 11 M 20 160 my basement

Good, bad, great or not - please help make the logsitall stats collection complete - i'm working on a function to draw performance curves for each workout - so more data = better curves.

-bill patton

ps - live standings are on www.logsitall.com/login.asp (w/f/s) and can now be embedded into facebook pages.

M/39/6'0"/155
Cindy as rx'd
24rds + Pulls,Pushes,3 squats
PR by a little

I've reached the point where I'm not taking rest breaks longer than 2 quick breaths so any significant improvement from here will be due to faster tempo within the sets. I actually felt pukie nearby a little around the 20th round. That's never happened with Cindy before.

I'm officially registered for the Crossfit Games now. I'll be rooting for everyone from Cali to bring home the trophies.

bw 165

Cindy

19 rounds as rx'd

+ 24 lb weight vest

30yo/M/6'4"/213#
As Rx
15 Rounds
+ 5 Pull Ups & 5 Push Ups

PR by a full round, still shooting for 16.

CFWU

Cindy
16 rounds.

Was finished after round 5, shooting for ten, so 16 was a very pleasant surprise.

5 min jump rope. Double-unders.

Mary
7

M 33/145/5'7"

Cindy as rx'd 17 rounds

24/m/160#

Chose Mary. I couldn't turn down HSPU's.
stood on box for pistols (need to work on them).

13 rounds even.

m/39/5'6"/173

Cindy as Rx'd

11 rounds in 19:35 (pr)

This feels good, no scaling today.

When I started I thought I could probably do 7 or 8, considering I was going to do unassisted pullups. But the pullups were not so hard, CF keeps on amazing me. Another PR next time...

Cindy
(still no kip, had to use the skinniest band on PUs)
19 rounds + 5-10-4)
f/5'9"/140

yesssss just what i needed after yesterday's killer dl's.........time to reward yet punish myself..

My knee has been sore so I'm staying away from squats for a little while, although dead lifts felt good.

2x Muscle-Ups
10xPush-ups
15x lunges in place

13 round in 20 minutes. Was shooting for 15, my lunges could've been quicker.

32/m/6'/188

my first +20 reps

21 reps

33/F/5'10"/155#

'Mary' (HSPU's to two AbMats)

7 rounds + 5 HSPU, 10 pistols & 6 pull-ups

20 cindy

17 rds + pullups + 3 pushups

21/m/200

14 rounds 5 push ups and 10 pull ups

unacceptable

Cindy as Rx'd

19 rounds

31yo/m/170

19 rounds of pull ups, pushups, and squats.

M/43/175

Cindy as Rx'd

22 rounds

+5 pull ups, 10 push ups, 4 squats

33yom/167/6'0"

Cindy, as rxed - 16 2/3 rounds.

Cindy

26rnds

PR

Bwt: 134

Mary As Rx'd

18 rounds (pr)

would like to evetually get 20

Cindy -as rx'd

15 rounds +5 pull ups (better by 4 rounds)

16-1/3 Cindy as Rx'd

So is Crossfit prevalent within the MMA community? It would seem so, with Hackleman, Texeira, McDonald & Penn here.

21/m/160/colorado springs

Cindy
17 rounds

M/27/185/69

Cindy 25 rounds as rx'd. PR by 4 rounds woot.

Modified "Mary" by using rings instead of a pullup bar 6 rounds, 5 HSPU, 10 pistols

I went with "Mary" cuz I need work on pullups. Dont have a pullup bar so I did the pullups on my rings. The HSPU were cake, the pistols weren't that bad, but after getting the first 15 pullups on the rings the first round, I had to break them up quite a bit. On the last couple of rounds, I was even throwing a little bit of a kip in there.
Ron Burgundy on Crossfit: "Stay fit San Diego"

M/39/235#/73"
Cindy 7 rounds in 15 minutes....Had to cut short before loss of consciousness...LOL...I am in my second week of the zone and cross fit...I thought I was in relatively good condition...I always excel on the Navy PFT...But this is quite humbling... Looking forward to the journey.
Ciao for now.

34/m/180/5'11"

Cindy

14 + 5 PU as rx'd

First time as rx'd.

To many breaks. Felt pukie around 7, feel like I can do at least 18 if not 20 with a bit more practice.

51/M/145

Cindy 12 rounds as Rx'd (+5 pull-ups, +3 push-ups)

Sandbagged last 5 minutes. Could have had 14.

I've been doing Crossfit(on/off) for almost two years now and this is my first post. Hopefully there will be many more to follow.
Cindy 22 rounds, M/24/185lbs.
Oh, note to Justin, the coin collector...beat that.

Xfit rocks.

Cindy 11 rds as rated, first attempt

m/21/182

CFWU x 3

mary
8 rounds in 20:05 as rx'd

S/F

M/37/6'1"/225

First attempt at Cindy: 13 rounds. I ran 1.5 miles after.

First Cindy.

19 rounds in 19:53. Shootin' for 20+ next time!

43/f/5'6

cfwu X 2

cindy

jumping pull ups
push ups from knee

18

M/28yrs/165/71"

Cindy - 20 rds as rx'd

37/m/175/6'2

Cindy as rx'd

19 rounds. Wanted my mommy after the 7th round. Prayed for calgon to take me away after the 14th. Funny because last night I thought this was going to be an "easy" WOD. I'm a dipsh*t!

Mary
17 as rx'd

Cindy

15 rounds
Plus Pull-ups, push-ups and 8 squats
Last time was 15 too, but not the extras!

Modified Cindy - no pullups, bicep tendon been sore for past two weeks.

10 situps/10 pushups/15 squats

22 rds in 20 min

First post. Been doing crossfit for about six weeks and my garage is looking very gym like.

Decided to go for Mary instead of Cindy but it became very apparent after the 3rd set of pullups that I wasn't going to last. Switched to 10's. HSPU's weren't a problem, Pistols squats will leave me crippled for a few days. Got 12 rounds scaled. 3 legit and 9 modified.

Thanks. Loving this stuff.

24/m/196
Mary
10 rounds as rx'd

i want to try mary but can only do modified HSPU and pistols. is a modified attempt worth it or better to stick to cindy (20 last time)

400M Run
Modified CFWU x 2 (KB swings, L-PUs, crunches, dips, sampson stretch)

Last time we did 20 rounds of Cindy so this time we mixed it up a bit.

"M-indy" or "Cin-ary" ?
5 HSPU
10 Pull-Ups
15 Squats

12 rounds + 5 HSPUs

This really sucked in all of the best, most painfully fun ways!

did K2Es and Push-ups after as well as some additional pullups. Helping a newby learn the kip...

Still working on pistols... not quite ready to incorporate into an intense workout. Maybe a true Mary next time.

9 using elastic in work gym

24/m/200/5'11

Lost track it was either 18 + 5 or 19 + 5, im pretty sure it was 18, man that kicked my butt

M/25/5'8"/155

first Cindy, other then when doing murph a few weeks back

22 rounds

34/M/135/5'6"
As Rx’d: 13 rounds + 2 pullups

Worked out in Sligo Creek Park. I’m nearing the end of my first month of CrossFit—I started on 4/19/08.

M/44yrs/219 lbs/6ft (100kg, 152cm)

Cindy As Rx'd -- First Time
9 Rounds (might have been 10 if I did 7 twice!)
First five dead hang pull ups, last 4 kipping

51/M/150

50%week, Cindy 10 minutes

12 rds + 5 pullups & 10 pushups, PR

At Santa Maria YMCA.

Hm, I just went to get out of my chair (cube dweller here) and could barely lift my ass up..

I think I'm a little fried from the deadlifts. :)

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

m/36/265

slept like sht last night

cfwuX1
cindy as rx'd.
13 rounds (lucky i got that - i was hurting after 2!)

Cindy as Rx'd: 15 Rounds.

My timer died in the middle of it so I had to estimate the time based on the wall clock. Ordering a new watch as I type this.

47 5'10 200

cfwu minus 2 rounds of pull ups

As rxd 14 rnds + 5 pull ups

PR by 2 rnds 2 pull ups!!

Oops, I forgot to say in my previous post: 13 rounds + pullups of CINDY, not Mary.

24/M/6'1"/180
"Cindy"
5 Pull-ups
10 Push-ups
15 Squats

19

f/39/115
Cindy 10rounds
Pull-ups wit toe touch/broken sets
push-ups/air squats as rx'd
pr. Cross fit x 3mos...

I don't know if anyone is still reading this far down the page, but does anyone else think "Murph" is not the same as "Cindy" x20?

When I did Murph a couple of weeks ago I did all the pullups, then all the pushups, then all the squats, which took way longer than doing 20 Cindy's would.

I would think that the WOD would prescribe "20rds for time" if you were supposed to break it up that way.

24/F/5'6"/165

Cindy as Rx'd, 9 rounds. First day back to the gym after wisdom teeth removal on Monday--percocet makes pullups that much more fun. //dizzy//

Accidently posted on "compare to" date first. It's the newbie in me...

"Cindy"
5 Pull-ups
10 Push-ups
15 Squats

20 PR

only got 15 last time.

Started toe touch pull ups went to jumping for last 7-8

DID WOD "CINDY 14 RNDS IN 20 MIN.

Cindy did 9 Cindy's in 15 min.

Cindy as rx'd, 15 rounds. Could've done more - will push harder next time.

33/m/206

Cindy as rx'd

21 rounds + 5 pu + 10 pushups + 2 squats

Everytime I do it I am floored at how difficult this WOD is!!!

27/m/5'10"/151

Cindy

5 kipping pull-ups
10 push-ups
15 squats to medicine ball

14 rounds + 5 pull-ups + 5 push-ups (PR by 2 rounds and 5 push-ups)

Set my new Gymboss timer for 16 rounds (1:15 per round), but needed a break at round 10 and got lapped by the timer after that. The pacing wiuth the timer was a big help.

Made it through 7 rounds of Mary this time. 1 up from the last time!

M/19/182/6'1"

Cindy as rx'd

17 rounds

Pull-ups as weak point, squat as strong-side

30 rounds of Cindy, I think it is my PR

32/m/210/6'5"

17 rounds Cindy, same as last few times

31/M/220

Cindy x 9 rounds, 5 pu and 8 push-ups

Did push-ups on TRX and squats on BOSU ball, pull-ups are my weak link but overall had too much left in the tank after 20 minutes. Will push harder next time!

Alex, it clearly states to "partition as needed." That means, if you want to break them up into Cindyx20, go for it. If you want to do all 100, then 200, then 300, that's your call too. I think "partition as needed" is pretty clear.

m/34/190/6'1"

Mary as rx'd

11 rds + HSPUs & squats

(PR: previous PR was 7 rds + HSPU & squats)

24/m/5'7"/155#

Cindy as rx'd, 13 rounds

Definitely an improvement. I got a friend of mine to hit the workout with me, and we were neck-and-neck the whole time. For me, the pushups were the bottleneck, but my friend banged 'em out no problem. On the other hand, I blew past him using kipping pullups while he struggled with normal pullups. I tried to teach him a kip afterwards but decided it would be better to just show him the videos.

Another example of crossfit targeting weaknesses...

21/m/185

Cindy as Rx'd

16 rounds i think. Couldnt keep track for some reason. PR is 17+10PUs. Need to stay with the zone. Ate like crap the past few days and it showed. Just didnt feel strong because of diet.

36/M/178

Cindy

30 Rounds

New PR

Old PR 27 rounds

"Cindy"

18 Rounds

First 10 rds done with 20lbs vest

Beautiful day in So Cal...time to get drunk poolside

Comment #241 - Sparky

I like your mixture of them -- I'm not quite there yet for pistols... so that looks like an awesome mix to work on the HSPU as well

Body weight workouts rock!

48/m/210
Cindy - 15 rounds

CINDY as RX'd
25 ROUNDS~ PR

44/76"/190

no warmup - light stretching

Cindy

19 rounds (PR)

Cindy
Pull-ups on Gravitron (first 5 rounds set at 110, afterwords at 120)

9 rounds + 5 pull-ups

First time trying Mary:

5 Rounds as Rx'c
3 rounds w/jumping pullups + 5 HSPUs

Felt Good

First of all... comment #4 cracked me up..

Cindy basically as rx'd.. 13 rounds + 5 Pullups + 10 pushups + 9 squats.

We'll be playing with Mary later tonight after the kids go to bed. We went to the gym and opted to work on our max load for bench.

CFWU x 2
TODD: (first time heavy since shoulder replacement) warm up 135 x 10 x 2;
185, 215, 225, 245

ALISHA: warm up 65 x 15;
95, 115, 135, 135, 135, 135 (Todd had to touch the bar through my one inch sticky point otherwise I had it easy--argh!!)

we finished with bench press drills through our weak spots and a 500 m row, damper 7 (T)1:52 (A)2:02--I couldn't stay on when I was going at the 1:50 pace! I slide all over the place--any tips besides bringing out the duct tape! :)

Nolan (Mary): 9 rnds +5 HSPU +10 Pistols (PR)
Chris (Cindy): 17 rnds +5 PULLs +9 Push Ups (PR)
Ramira (Cindy): 9 rnds +5 PULLs +5 Push Ups first time

39/225/6'2"
Finally got my two 25# bumpers yesterday - Look out Speal - I'm coming after your 2-min Fran! Hahaha - not until I drop about 30# off my fat a$$
My wife and I are gonna do Cindy fast and hard tonight - I love watching her do the girls.

m/35/78kg

Cindy as Rx'd (1st)
16 rds + 5 pull-ups, push-ups and about 5 squats.

21/169/5'9"
Cindy- 20 rounds. Cindy has been my first girl. I've busted my cross-fit man hymen. Huzzah.

Never take an extend hiatus from the program. Cindy as rx'd after a 3 mile run; x10, weak and pathetic.

11 rds of Cindy - jumping pull-ups

26/m/185

22 as r'xd, couple rds slower than last time

33/210/5'11"
First Crossfit workout! Hooah! This is fantastic stuff.
Cindy x 11 rnds.

31M/82kg

Cindy 15 + 5 PUs.

11 rds of Cindy - jumping pull-ups

Did something a little different today.
1.5 mile run w/ 15 lb vest

Modified Cindy
w/ 15 lb vest.
Do 10 rounds as fast as possible - 9:09

Then ran 4 miles w/o vest.

Next time I'll just do as Rx'd and shoot for 20+. My hands just couldn't handle that many pull ups today after the 120 three days ago and dls yesterday.

1.25 mile run to the gym

16 rounds of Cindy

1.25 mile run home

Felt pretty good today, Cindy was really tough!!

19/m/175

31/M/6'0/190

Practice: Snatch Assistance work

Train: "Mary" as Rx'd - 8 rds + 8 pullups

First time with Mary. Pistols felt good on right leg but not so good with the left. HSPUs to nose on cement, felt good throughout.

f/5'9/150/24
"cindy"
17 rounds
1st 5 rounds full push ups
negative ring pull-up with 12 inch box

Cindy

28 rounds plus 5 pull-ups, as Rx'd.

PR is 32, but this is my best in almost two years.

16 rds.
Beat. Haven't had a rest day for over 2 weeks.

+ Bike ride to work & shoulder presses.

24/M/154/6'1

"Cindy"
As Rx'd 23 rnds + 5 Pull Ups

PR by almost 2 full rounds, eating in the Zone really improves ability to do work. I felt like I could have kept going, all sets unbroken.

got 8 rounds in 11 minutes, then i had to continue onto other things.

Cindy as RX
19 rds, 5 pulls, 10 push
PR

Cindy 33 rounds pr.
Then did Crossfitendurance WOD bike
Then Mary 9 rounds.

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
19 rounds + 3 pull-ups

cindy 16rnds +5+10+1 pr

28/m/189

17 + 5 pull ups (PR by 1 full round)

26/M/140/6'

cindy as rx

10 rounds (newbie).

Cindy, 20 rounds, using rubber band assist for shoulder rehab on pull-ups. Baby steps...

Been doing X fit for about 3 weeks now and love it.
Cindy as RX
11 rds + 5 pulls

M/45/154

22 rds PR- Just started the zone.

m/40/5'10"/180 lbs

cindy as Rx'd 24 rounds (5 seconds over on 25th)

beat pr of 19

Love this workout!

Cindy

9607 = 37/m/176
25 rounds

0508 = 32/m/188
20 2/3 rounds

14 rounds
Cindy and I had a date today.

Good fun!

Cindy
Warm Up: 5x5x5

20 rounds
Maybe could have done a round or 2 more, but first time doing the workout, paced myself at 1 round per minute, pretty tired afterwards.

cfwu x 2

cindy 17 plus 1 pu

really cleaned up my diet and starting to see results and new prs.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

cindy killed me today...19

cindy

16 rounds

31/m/170/5'8'

Cindy as Rx'd

20 rounds with 9 seconds remaining.

20min later...still shaking.

Anyone doing the East Coast Challenge in Albany??

Me: 41yo/M/5'10"/179lbs

Warm Up: Greg A's Warm Up - Pull Ups and Dips

WOD: Mary 9 Rounds + 5 HSPU, 10 one legged squats and 6 Pull Ups.

HSPU: From Full Extension at the top to head on four 5lb plates (about 4 inches) at the bottom. All sets unbroken

One legged Squats: From open hip at the top to A to A at the bottom. All sets unbroken.

Pull Ups: Kipping, palms facing away. From chin over the bar to elbows almost locked at the bottom. First set unbroken remaining sets broken into 10&5 / 6,5,4 / or 5,5,5.

Today, I wanted to get 10 rounds of Mary and I fell short by 9 pull ups (which I completed after the time expired). HSPU were the easiest exercise and it is time that I pull another 5lb plate off of the stack leaving me with three 5lb plates to rest my head on at the bottom. My leg pistols felt strong and I have a good technique to string them together. Pull ups take the longest by far and probably account for at least 10 minutes. Next time I would like to do at least three rounds of unbroken sets of pull ups. After I get ten + rounds of Mary, I'm going back to Cindy until I can get 20 + rounds, I think :>)

My lady Lysa did 16 + rounds of Cindy today and a majority of her pull ups were on the pull up bar un-assisted (only a couple of jumping) very nice baby, you are looking awesome, yeah me!

Have Fun, Train Hard,

Billy

age 18 bw 170
went back to cindy this time
26 rounds + 5 pullups + 1 pushup

Mary-6 rounds plus 15 reps front squat at 55lbs(50%)BW after each round, so probably could've done more, but hey, I'll try again next time!

Great Picture

My kind of gym and my kind of man.

Anyone going to the CrossFit Kids Cert this weekend need a roommate?

#178
No heads, 6-8 inches off our arms?? I dont know if ill agree with you there, haha..I think ill give up a little bit of time on crossfit rather then be headless..

cindy x 16 rounds....dead hang pullups though, I am so used to having to start over on a set of pullups if i kicked a little that I can't get myself to do it mentally...ohhh well, pry for the best..

22/m/218

"Cindy" As Rx'd

12 rounds

First post
"Cindy" 21 rds

m/42/73kg
Mary
8 rounds+5HSPU+10pistols+4PU (PR)
Great WO

Jennie: 26 F 160# 5'9"
"Cindy"
Completed 18 rounds

"Mandy"
5 HSPU
10 Pull-ups
15 Squats

as rx'd 10 rnds

"Cindy" completed 13 rounds

m/24/160

cindy as rx'd

22 rounds +5 pull ups

pr by 1 round + 5 pull ups

25 +4 pull ups

Is it cheating to keep your elbows tucked in on the push ups. i seem to be able to post better numbers using this technique?

29 yom, 180 lbs

Cindy 22 rounds + 5 pull ups (pr)

Mary
as RX:d
12+5HSPU, 5Pistols PR

last 10+5HSPU, 7Pistols

wohoo

next time i might need someone to take alook at the pullups... got a little dizzy closer to the end.
Pushing harder will probably lead to not knowing if my chin is over the bar or not.
This time, just focused at a spot i only could see with my chin over the bar.

Comment #272 POS: I had the same results as you, and I had the same previous PR - good to break the 30 mark finally right? Did you read #302? He has a PR of 33 - something to shoot for I guess. Congrats on your new PR.
WOW, I can't believe that Speal got 18 on Mary. Well, I can believe it... man he's in great shape right now... OPT I can't wait to see who's gonna win this year... I'm kind of rooting for Speal.. I gotta root for another little guy. OPT is awesome though. Both you guys have posted about the same crazy Fran numbers good luck and keep up the great motivating mind blowing numbers.

25/F/131/5'8

'CINDY'
10 rounds + 3 pullups

All pushups(full extension) and squats unbroken but still don't have those dern pullups down yet, was doing 1 at a time by round 3. Sucks. Not sure why they're so hard for me.

I am a 29-year-old male.
I have a mass of 72.7 kilogrammes.
I am 170 centimetres tall.

I did Cindy as Rx'd.

I completed 18 rounds plus five pull-ups. This is a PR by one round.

Cindy as rx'd

23 rounds . . . yea baby!

46 - 6' - 210#

AS RX'D

26 ROUNDS... PLUS 5 PULL-UPS

(PR)

Concentrated on full range of motion and extension

found out today i have a herniated disc in my lower back and wont be able to crossfit for a while.... its been fun and you can guarantee that i will be back

m/26/180/6'3"

4.7 mile run to start @8:07 pace. Then since Mary wasn't getting much play I decided to tackle her. this was my first time with Mary and I think I did OK with 7 rounds and 5 more HSPU's.

Pain is temporary...

P.S. Good work today Billy and Lysa.

cross fit newbie
as rx'd
12 rounds and change (5 extra pull-ups)

25m/5'10"/185
cindy
22 rds. 5 pullups, 3 pushups

Cindy

17 rounds as RX'D

(First time for this one)

Very light wu.

Mary as rd'x 8 +4 hspu's

080515 Mary 8 rounds +4 hspu's
080305 Mary 7 rounds +5 hspu's, 10 ols's, 7 pu's PR
080128 Mary 7 rounds even.
070929 Cindy 16

Very light wu.

Mary as rd'x 8 +4 hspu's

080515 Mary 8 rounds +4 hspu's
080305 Mary 7 rounds +5 hspu's, 10 ols's, 7 pu's PR
080128 Mary 7 rounds even.
070929 Cindy 16

First post, first time for this.

Did "Mary" w/ 5 or more HSPU's

6 sets in 20 mins

m/31/180/6

Cindy

with 25lb weight vest

16rds

25/M/5'8"/130lb

was tempted to give myself a birthday present today by doing both mary and cindy.

but after mary (8 rounds as rx'd), i couldn't straighten my arms.

i guess i just can't do 2 girls even on my bday! =)

Cindy

21 rounds +

5 pullups
5 pushups

"Cindy"
21 rounds +5 PU (PR)

Thanks Coach!

27/m/6'2"/168lb

130lb pulldown subbed for pullup

12 rounds, that's 3 more than last time!

26/220/75

24 rounds cindy

When I get into it, I don't fully extend my arms, any tall guys do this as well? I can do a lot more this way and end up with a lot more squats and pushups as well. Thoughts on what I may be missing?

28 at 19:47

I may go puke now!!

6 rnds
5 HSPU
10 Pistols
9 Pullups

Cindy as rx'd

Phil 32
Pat 28
Tj 22

26/f/5'2/131#

breakfast: run 46 minutes = 6.15 miles

cfwu

WOD:
"Mary"
amrap in 20 mins of:
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 + pistols (pr)

bah sooo close to 14 even. had to stop in rnd 11 to tape up a small tear on right ring finger. could've gotten 14 if it hadn't been for that delay. o wellz. at least the rip isn't really bad compared to the last one.

34/m/205

Cindy
19 rounds (19:10)
New PR completely gassed.

M/35/175

Cindy
15 rounds

1st time w/ mary (modified)
Used bar for balance w/ hspu's and bench as platform for pistols...
8 rounds + 5 hspu's

bwt:151

cindy as rx'd...29 rnds

Tried Mary today,

7 rounds

HSPU's against wall went about halfway down
pistols were off a bench
kipping pull ups

tough one because you don't get really gassed, its you reach muscle failure so quick with these exercises.

17 rounds, but with jumping pull-ups. Now I'm going to run to the gym and do the CFE.

24/F

Filthy Fifties today and I got my butt kicked. 21:30 as rx'd, way down from my PB of 18:50.

Although I treat each workout like a competition and try to give it my 100% today I got a beat down. Because I know the biggest hurdle each time I do this WOD is the stinkin'-inkin' burpees I always make the goal of just buring through the first eight exercises as fast as I can. I felt things were going pretty good until I hit the push presses where I had to break them up some. Last time was straight through but I think because I was at a house fire yesterday tearing down walls and ceilings my arms may have already been a little tired. Back extensions were straight through and then I nearly bonked when I hit the wall balls. Wall balls are generally one of my strengths but I could barely lift my arms at that point so when the burpees arrived, at about 11:30-ish on my watch, I was dying. They were brutally slow, as usual, and I may have actually completed 55 reps because I got muddled near the middle. After that fiasco my doubles were doomed, last time was straight through but not so much today. What do ya do? Box jumps, lunges, KB swings and back extensions straight through. Next time will feel much better.

Post-not much, I was smoked but I tried some strict chins and then a Sorensen's hold for 1:13. That needs to improve.

Incidentally, I was pretty down after this WOD but the weather is so amazingly beautiful today in Calgary my mood improved quickly. I can't wait for the long weekend so the family and I can go hide in the mountains...

39/m/229

Cindy as rx'd: 14 rounds. Definitely improving through CrossFit. My Murph last week was 71:40 and this time I knocked out 70% of the non-running in only 20 minutes. Had I done the entire Murph, I would have killed my last time!

#272 You are flying Great work! I would have to start wearing a vest if i were you....see if you can evntually climb to the 30 one more time!!
TRAIN WHICKED HAHD........

m/29/192
Mary. First time with HSPUs and one legged squats with very little assistance. 6 full rounds, 5 HSPUs, and 6 one legged squats. Squats were a beast. Legs gave out at 18:30.

Cindy is my new favorite lady. i had 9 rounds at 10 min then hit the wall... was lucky to get to 14

As rx'd, 14 rounds

M/33/191/6'0"

Mary as Rx'd

9 rounds even.

Pistols started slow b/c of balance problems on right leg.

BRI CrossFit Group

TJB (37/m/155):
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.
9 Rounds + 5 HSPU + 10 SLSQ + 1 P/U (PR)

Jeff (32/m/180):
Cindy as Rx'd. 9 rounds

Chris (33/m/220):
Cindy with Jumping P/U: 10 rounds + 5 JPU

Crystal (?/f/?):
Cindy with Jumping P/U (first four P/U normal).
14 rounds + 3 JPU.

Corey (?/m/?):
Cindy as Rx'd. About 14 rounds (didn't really count).

"Cindy"
17 rounds + 5 pullups

last time, i completed 16 rounds in like 20:10. Not bad!

http://renewingimprovingrefining.blogspot.com/

23/m/170/5'10"

Cindy: 11 rounds +2 pull ups. Done with tape over a wound where a callous used to be... ugh.

cindy

15 rounds +5 pull +10 push

M/45/6'/175/100'

Cindy 20 rounds

After yesterdays deadlifts my hands are ripped up with the pullups.....ouch Cundy hurts so good

29yo M 185lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

Cindy
As rx’d: 15 rounds + 5 pull ups, 10 push ups, 10 squats.
Compared to 080108: 16 rounds
Foam roll after.

M/38/214

Cindy: 27 rounds + 5 pull-ups & 10 push-ups.

Previous PR was 26 flat.

m/39/6'/180

Cindy

10 rounds.

160/M/30

Cindy: 20 rounds + 5 pullups, and 4 push ups

this is a pr for me i don't think i did more than 15 rounds before today. so, yay!

17 rounds

42yo M 175lbs 6'0"
Cindy
As rx'd 13 rounds. Would have had 14 rounds but my wife interrupted me. That's my story and I'm sticking to it!

m/28/155

Mary, but incorrectly. 10 one leg squats on each leg and didn't switch legs until all 10 were done.

4 rounds, 5 HSPU, 10 left leg squats and 7 right legs.

My friend just introduced me to X-Fit and I am loving it.

#68 you are insane for being able to do no wall handstand pushups for 14 rounds. The first or second maybe. Balance is a struggle after that.

bw 272
Cindy:

13 full rounds, 20 mins.

Had to do most of the pullups as jump pullups,
concentrated on negative, at least no Gravitron this time!

Mary as rx'd; 8 rounds plus 5 hspu and 9 pistols

Anyone doing crossfit in the London area? Looking for a training partner for the coming summer

Jason,
You are looking strong. Now I know why they call you "The Athlete". Looks like you are going to smash your next apponent in the UFC. As an Albertan boy myself I support you 100%.

16 rounds

22/F/170
Cindy
13 rounds
110# on the gravitron

"Cindy"
Scaled to 10 min, yellow band assist jumping pullups, and pushups from the knees.

5 rounds

"Cindy"
Scaled to 10 min, yellow band assist jumping pullups, pushups from knees on last two rounds.

5 rounds

38M/175

19 rounds

Stay Safe All

Cindy

14

I am way outta shape. Which just makes me want to keep going, which is a good thing i guess.

cfwu x2
Cindy
10 rounds

Got to get better! Got To!

9 rounds of Cindy, interrupted in the middle by a coughing fit. Guess I shouldn't be doing push-ups on carpet.

F/32/132#

m/21/5'10"/190

Cindy

12 full rounds

what does rx'd mean? Im a newbie

#391

Rxd is prescribed... as in you followed the workout of the day

did cindy with 25lb vest... that sucked,
17 rounds.

guys in globogym look at you funny when you bring a wieght vest

170lb/23yom/5'10"

First time!
Cindy - 6 rounds.
F#$king sucked.

28/F/145#
Cindy
19 rounds Rx'd

#391 ... it means as prescribed (sp?)...

29 yom 225#
as rx'd
15 rounds
nearly 7 off my PR
not a good day

m/25/165

cindy as rx'd 24 rounds

M/30/150
CFWU

Cindy as RX'd

15 rounds + 3 pull-ups

First time with Cindy. Pushups seemed to be limiting factor, need to cut down on breaks in rounds 7+.

MBK

31yo M, 162cm, 71kg

12

When I started Crossfit two years ago, I scored 12. My bottleneck was the pushups.

My bottleneck is still the pushups.

FFS.

37M/5'10"/163#

Cindy as Rx: 28 rounds.

PR by 3 rounds.

14 rounds of Cindy @ 19.9

28/M/6'2"/203

Cindy as rx'd
10 rounds
used only one band for pull ups

24/m/175

Mary (first time)

10 rounds and HSPU's

HSPU's done with forehead touching ground, 1-legged squats done using a wall for assitance (pistol style), and pullups done with rings which absolutly killed!!! They were definitly the limiting factor, and were the only things that I had to break up.

26/M/190lbs.
Cindy, as Rx'ed
21 rds. PR by 2!!!

29/f/110

mary

11 rounds + 5 hspu + 10 pistols

pre:warm up
post: nothing

didnt eat enough, super shaky cant even type

M/22/6'1/185

"Cindy"

as Rx'd

18 rounds + 5 pull-ups
(PR)

56 y.o. 5'10 152lb

As Rx'd 20 rounds.

One short of P.R. but got a rotator cuff tear now...bummer.

M/52/5'11/185

45 minute hill run @ lunch

Cindy, straight pull-ups
12 rounds. Blah... started too slow

On the rings.

11 + 4 pull ups.

I am a gimp. First Cindy.
10x -- kneeling push ups, rows instead of pull ups.
you people are animals. Animals I say.

M/50/5'11"/188

Mary as rx'd

9 rounds + 5 HSPUs

Anthony (M/29/170)

"Cindy"

33 rounds + 2 chinups (PR)

Now I remember why I chose Mary the last few times ... ouch.

32/M/179/6'00"

21 Rounds (pr) [Previous was 20]

Like it!

Dan D.
www.CrossFitStickers.com

M/50/220
First time doing Cindy - 13 rds as rx'd

27/m/5'11"/167

cindy today

27 rounds.

Def an improvement in the last 2-3 months of crossfit. I have done cindy 3 times: 21 and 22 rounds the first 2. Felt great today. havent mastered the pistol yet.. will do mary next time

Cindy

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

M/40/5'7"/145

Been doing crossfit for 2 weeks and loving it.

"Cindy" (first timer)
18 rounds

I reckon I could have got 20 but I ripped a callous halfway through (another first, rite of passage I guess) and had to do fingertip pullups (no tape with me).

Pullups are still holding me back. I'm slowly starting to get the kip motion, but I have no coordination and it breaks down after 3-4 reps.

Also tried one-leg squats for practice. I'm nowhere near doing them, but did 20 reps each leg holding onto an upright post. Now my knees are killing me. I need a beer. Cheers.

My fist Cindy
(done with dead hang pullups on account of equipment).
16 rounds plus 5 pullups 10 pushups and 1 squat.

I spent more than half the time on the pullups. wouldn't have beeen much better if I could have kipped because I stink at that too. squats made me want to barf. pushups were fine.

M/19/5'9"/176

"Cindy"

29 Rounds + 5 Pull ups

Can anyone give me any suggestions on how to get better at pistols? I want to do "Mary" sometime but i can barely do 1-2 pistols...

As rx'd, 4 full rounds plus 4 chins.

First crossfit ever, first workout in ages. Thought I was going to die. Had to do every chin 1 at a time.

Love it!

Bob D
M/43/6'/185

6 rounds in 15 minutes. out of gas on pullups and pushups at the end.

40/M/165

Warmup:
1k row 4:05
CFWUx3(-pulls and dips)

10 rounds, 1 pullup

Halfway to Big Dawg territory, and 1 round more than last time. Next time 11

cindy

18 rnds

New to CrossFit...2 weeks...first time to meet Cindy...14 rds...and I an SPENT

F/39/5'10"/160

cindy
17 rounds + 5 pullups
only first round of pushups from the toes, rest from knees.

m/35/168

Mary as rx'd: PR @ 11 rounds!

"cindy"
19 rounds. also sick...

#255 Murph clearly states to partition as needed. Compare that to Angie which does not. Doing them in straight sets is definitely tougher and is certainly in the spirit of a hero workout, so do it however you wish! If I didn't need to partition, I would not, but I'd rather finish in less than a day.

#178 It would be pretty hard to get your chin over the bar if you didn't have a head.

42/F/114#
Cindy
14 rounds

First time doing all my pullups without assistance/scaling/jumping -
regular pushups

m/40/72/190
Cindy
16 full rounds

ran 4 miles earlier in day at 29:05

31/m/172

15 rounds all kips

M/22/6'1"/185

Cindy: 31 rounds + 3 pullups

I've gotta get a weight vest, the idea of that makes me sweat

12 rounds not my best

Jodi (F/29/110)
Mobility Drills

"Cindy"
AMRAP in 20 min of:
5 chinups
10 pushups
15 squats

17 Rounds + 5 chinups + 8 pushups (a PR by 5 pushups)

I'm totally pi**ed about this. I was sure I was gonna get a huge PR today. I'd like to blame it on this cold, but other than being congested, I feel pretty good. It's those damn pushups GGRRR!

24/m/163

Cindy as rx'ed: 25 rds exactly
My hands are torn to pieces. Bloody tape and a bloody pullup bar, definitely a crossfit workout!

Compared to 17rds and 5 pullups last time.

I told myself if I got over 20 today then I could move on to Mary. Looks like I got her the next time she comes around.

Workout partner: 23/m/166 23 rds, off day for him. Usually he would do more.

35 y/o male, 149#, 68"

Cindy 13 rounds

M/29/5'10"/188

Cindy - 13 rounds + 5 pullups

need to push myself a little bit more.

also would have helped if someone didn't steal my pull-up bar for some half-rep pullups while I had a few minutes left

worked on my pistols afterwards. mary is still a long way off.

F/40/5'2/123

Cindy

as rx'd!!!
(first time doing any WOD as rx'd since I just got my first pull up 2 weeks ago)

10 rounds

(oh, and real man push ups, not on knees anymore. Yes!)

M/36/5'10'/165

Cindy as Rxd 12 - PR

I've got a question about the Zone diet. I'm trying to calculate my protein needs and can't decide which of Dr. Sears' activity factor multipliers to use.

I'm 54 and pretty sedentary, except for the WOD. Typically, I train four, not five, times per week. I think that's more than what Sears calls "moderate" activity, but it's clearly not what he calls active or very active. I'm leaning towards using 0.75, but that's not a lot of calories! (BTW, I'm 71" and 174#.)

Those of you who actively do the Zone diet, please weigh in on this question. Thanks.

Mobility Drills
CFWUx3 (x1 pullups and dips)

As Rx'd: 19 + 5 pullups + 1 pushup

My first time with Cindy. Was pretty sure I could get at least 15. Now I know I should have aimed for 20!

forgot:

I'm m/25/5'4"/144

21/m/165

Combined with yesterday's snatch-grip deadlifts.

Mini-Cindy on rings
AMRAP in 10 minutes, rings touching shoulders for every pullup.

9 rounds. Best full Cindy on a bar has been 24 rounds.

m/25/220/5'11"

Cindy:

13rounds + 5 + 10 +8

New PR

m/6'1/195/23

20 rounds.

Rock on.

Ben:
Cindy as Rx'd 15 rds

Kelly:
mod Cindy 5 ring rows, 5 incline pushups, 10 squats
11 rds in 10 min
Kelly's first time Xfitting!

M/19/190/5'6"
As rx'd: 19 rounds + 5 pullups + 4 pushups

PR, but I was hoping for 20.

Mary
8 rounds

3 CFWU 10
M - 21 Cindy
J - 5 pushup, 10 pullups, 15 squats - 13

#440- Coach has mentioned on one of these boards that if you follow Cross-fit, that it is an activity level of .8. Since you are following it less one day a week I think your .75 will be right on.

You need to find your lean body mass, total body weight less the total fat you carry...is lean body mass. Divide the lean body mass by 7 (Protein per block) and this will tell you the total amount of blocks possible. Take this amount and multiply by your activity level (.7 - .75) as you have mentioned..

This will be the total blocks for a day.

Remember, part of the WOD is to also perform the full CFWU x 3 prior to the actual WOD. This is what brings the activity level up to the .7-.8 ratio.

I for one will tell you the Zone "FOR SURE" works.

If you are feeling tired, up some fat (Small amounts).

Be prepared to lose weight you didn't think you needed to. I have and my performances have not suffered, in fact I keep getting PR's.

m/51/165
Cindy as Rx'd
16 rounds

as r'xd 18 rounds , 1 round less than pr

m/23/180lbs/6'

As rx'd, 20 rounds + 5 pullups (new PR by 5 pullups)

24 rounds (PR)

stuck in hotel room

wu - samson, squats, situps, pushups, superman 10 x 2

Mary

5 hspu (nose to ground)
10 pistols
15 door pullups

6 rds + 5 hspu

The pullups on the door were surprisingly hard.

M/50/6'/195

Not feeling so great - guess I got some bad food.

13 rounds

WU: a few miles (4 laps @ preserve) x-country run
WOD: my first Mary! Did HSPUs to a 5" platform and squats to a 14" platform.
9 (maybe 10, I think I forgot to write one down) rounds

I thought the pull ups would be the easy part but I ended up having to break these into 8-7 sets at round 6. The HSPUs felt my best yet and the pistols are really coming along (I did my first all the way down the other day)

M/32/215

Cindy
25RD pr +pullups

30yom, 160#, 5'9"
21 rounds + 5pu + 10 push-ups.
Strict pull-ups with active shoulders.

====================================
m/45yrs/5-8/150

cfwu x 3

2nd time for cindy

17 rounds + 5 pullups (pr by 5 rounds)

CF is the best!
=====================================

46 / 177

Cindy as rx'd -- 19 complete plus 5, 10, and 3 squats

42/170

Felt like...before I even started Cindy. I think I'm coming down with something.

22 rounds even

Last time 23+5

Wayne

Cindy 20 rds , 3 off last one

Double B

1st WOD Mary 8rds + 2HS
followed by 2 beer and 3 slabs Pizza.
2nd WOD Cindy 23 rds + 5,10,10

22 rounds, 5+10+1

Me likey the big mean tattoo'd beast in the photo. Send him to me at once.

27/m/184

Saving Cindy for when I'm in Vegas.

3rds - 19:59
40 Wall balls 20#
21 55# dumbbell swings
36 pull-ups
12 ring dips

Haven't done this one in a while...I had 19 in me though. I'm sure people in the commissary were pleased by my odor afterwards haha!!

cindy for 10 min - 7 rounds + 5 pulls + 10 push

41/m/5'10/235

Cindy, 11 rounds, with seconds to spare.
- Gravitron pullups
- Two rounds full pushup, nine rounds knees
- Air squats as rx

Was absolutely sucking air at the end, and it felt great.

Deano

1st Cindy 12 rds

34/M/180
Cindy
26 rds PR by 5

31/F/118
Cindy
15 rds PR

Cindy as rx'd
6'2"/205/19
20 rounds in 20:49

Made up DL WOD yesterday:
315 x 1
325 x 1
335 x 1
345 x 1
360 (F)
355 x 1

Then Cindy: 24 Rounds + 5 Pull Ups

Cindy as rx'd.
10 rounds. Had to run inside the house and tape my hand part way through.
Quit at 19 minutes. Knew I couldn't get another round, so I just gave up.

Oh-kipped all pullups this time- did negatives last time I did Cindy.

Cindy
19 rounds even, as Rx'd
toebud

Cindy as Rx'd 19 rounds + 5 pullups and 1 pushup.
started with CFWU then deadlift workout from yesterday's WOD. Great workout! Looking forward to breaking 20 next time.
Any advice on post workout stretching, cool down?

m/30/5'7"/155ish

Cindy
6 rounds

Push-ups and squats were super-easy. Pull-ups were killing me. Tired today and just didn't feel it, plus I stink at them.

32/m/315 lbs.

Used the Gravitron to assist a little.

19 rounds.

I just got my physical and blood work.

Cholesterol - 173 (123 LDL / 32 HDL - am I missing something/ That is 18 less than the total. Is there another cholesterol that they are measuring?

Triglycerides - 100

No glucose level given but in a good range.

Blood pressure - 125/90

Need to get the diastolic down a bit.

Talked to my Uncle about weight loss.

He used phen-phen - ended up with a heart valve that is malfunctioning.

He tried the Atkins diet. Went from a clear heart to needing a quadruple bypass.

I am trying to get more into a Zone diet. I am just very tired tonight.

Talk to you guys soon.

Cindy as Rx'd 19 rounds + 5 pullups and 1 pushup.
started with CFWU then deadlift workout from yesterday's WOD. Great workout! Looking forward to breaking 20 next time.
Any advice on post workout stretching, cool down?

Cindy

15 Rounds

First time, 13 rounds. My mom looked at me after the exercise and said "what the fvck!!" haha, I was looking terrible...
Pretty good WOD, I think aim gettin addicted to Crossfit.

This is my first post, Just wanted to say I have been doing Crossfit for a little over Two months with Brandon Cunningham here in Augusta Ga. I have lost about 25#, and I am totaly hooked on crossfit it has changed my life dramaticly, Brandon is a world class trainer. I can't thank him or crossfit enough.

cindy as Rx'd
15 rounds

Times at completion of each set as follows:
Started time 20.20.00 EST
20.20.43
20.21.23
20.22.37
20.23.13
20.23.54
20.24.51
20.23.47
20.24.51
20.25.47
20.27.45
20.28.53
20.30.44
20.32.33
20.34.13
20.36.12
20.38.07
20.39.47

25/m/6'/165#

CFWUx3 (-) pull ups, squats

Cindy as rx'd:
13 rounds with 10 extra seconds

My first 'Cindy'
M/28/150
27 rounds

Cindy for 22 rounds

Slowed down again by my squats

31/M/172/71"

FF Cindy
Bunker Gear (minus gloves)
SCBA (minus mask)
15 and 1/3 rounds

M/16/150

just came back last week after an injury. (i cut off a chunk of my left index finger) this one sucked!!!!
i did cindy. scored 20 rounds plus 5 pullups, and 7 pushups. i havent done this one in a verry long time, but, i think it was around a 5 round PR for me, but GOD those pushups messed me up!!
by the way my hands and feet won't stop shaking!!!

Comment #37 just make up your own like:
run 800m
situp tabata
run 400
box hop tabata
run 800
For time

Alright, I was playing catch-up today. Last 3 WODs to get back on schedule. This morning I did OHS and DL.

CFWUx1x15

OHS
85-95-105-95-95-105-115(1)

DL
275-285-295-305-315-325-335

Then, this afternoon, I took a run at Cindy. This time, I did dead hang pull-ups - last time was jumping pull-ups. Not that it's an excuse, but I untied and moved my dog twice during the workout. I think that cost me a round or two.

Cindy
5 Pull-ups (dead hang)
10 Push-ups (chest to deck)
15 Squats

12 rounds, 2 pull-ups

Had to modify due to pulled pec. Did it after yesterdays WOD doing L-pull-ups, still trying to figure out how. Weight assisted pull-ups: 5, weight assisted push-ups: 10, squats: 15. Did 19 rounds. I think that I stretched the muscle out good. Will know more tomorrow morning.

m/28/165/5'11
Cindy

22 rounds + 4 PU pr by 2 rounds

29/m/195

cindy
16 rounds
+5 pull-ups

Jeff-
"Mary"
15 rounds + HSPU + Pistols + 10 PLU's
Charity-
"Mary"
14 rounds + HSPU + Pistols + torn up hands
HSPU's nose to ground for both of us

cindy w 25lb. vest. first time using a vest on cindy. push ups were the toughest.

heavy cindy as rx'd: 15 rounds + 5 pull ups and 5 push ups

ava

great job! very good first wod.

kk kk kk kk kk
F/44/125/5'2"

I did Mary for the first time: 8 ROUNDS + 5HSPU
I tried the kipping hspu that I saw Rob Miller do in the video, very cool.

Mary was HARD haha

I have now completed four crossfit sessions over the past few weeks; I'm starting to really get hooked!!

Cindy as Rx'd (dead hang pull-ups) 11 rounds +5 pull-ups

I thought I would break the 20 round mark when i made through 6 rounds in the first 5 min, but Cindy had other plans for me.

Cindy: 19 Rounds + 5 pull-ups + 8 pushups (PR)

"Big Cindy" with a 20# vest:

21 rounds + 5 pullups and 10 pushups. Pullups were to base of neck ROM, pushups done off 2" blocks to make up for the vest thickness and squats just below parallel with full hip extension. I'm proud that I didn't have to break any of the pushup sets until round 8; much better than March 5, 2008 where I had to break the sets starting at round three.

17:45 92deg
Cindy
Tried to beat it but got 22 rounds. It just rained and it was humid.

18/m/170

Cindy 16 rounds in 20:05

14 rounds +4pull ups
This was my first Cindy and I did all the pull ups - no mods!!!!!!!!!!!!SWEET!!! I love Crossfit!

Cindy kicked my tail! 16 rounds on my first stab at Cindy...

m/26/173

12 Rounds of Cindy. PR by 4!! I feel like I've really gotten over a huge hump. My cardio is FINALLY coming around... woop woop CF!!!

20/m/175/5'10"

Mary as rx'd

11 rounds + HSPU, squats, and 3 pullups

F/115/33

13 rounds
Jumping PUs
3 rounds normal push-ups/10 rounds knee push-ups

First date with Cindy and I am in love! 21 rounds + 5 pull-ups. My legs are screaming after deadlifts earlier in the week, I left the garage floor with puddles of sweat that babies could drown in and my heart is ready to jump out of my chest. Gotta love a date that ends this way. I may call her in a few days.Maybe.

Today was quite horrible for me. I only took in 1200 calories before i worked out(out 7pm) and did 15 rounds in 9:43 before i just tanked. I couldnt even remember doing anything after that and stopped around round 18 or so at around 15 minutes.... Finished off with a cry

22/150/5'10
Cindy as rxd 18 rounds. Trying to get back to 100% for police academy.

Today was quite horrible for me. I only took in 1200 calories before i worked out(out 7pm) and did cindy, 15 rounds in 9:43 before i just tanked. I couldnt even remember doing anything after that and stopped around round 18 or so at around 15 minutes.... Finished off with a cry

24 1/2 rounds of Cindy. Knee soreness an issue, slowed me down on squats.

M/27/5'10/231lbs

10 rounds. + 5 pullups, 10 pushups.

not bad. Considering I'm on the vacation at the beach.

Vance

M/28/5'8"/165

8 Rounds of Cindy in 13 minutes. I missed yesterday's WOD so I did it right before this and totally ran out of gas... Legs were just DEAD!

13 rnds cindy

m/30/210/6'1

19 rounds

Cindy:
7 rounds + 5 pullups but as Rxd.

last time:6 rounds +5 w/ most pullups being asssited by 62#.

I'll take that as a massive improvement.

40/m/190

Cindy 14 Rounds
Squats/Pullups felt good. Pushups sucked Big Time.

Todd: 18 rounds as rx'd. Tried kipping pullups--may have helped the pullups but slowed my squats, or was it the deads yesterday?

Teri: 16 rounds with jumping pullups. Still working on the kip. It's not far now and my ripped bloody callous tonight from practicing kills.

Not bad for our first Cindy.

- Did a light CFWU (3 sets of 10 reps, skipped pullups)
- Deadlifts 215 225 235 245 255 265PR 275F
- Cindy 10 sets (PR is 12 but I figured after DL, it's not too shabby)

Time to load up on carbs + protein now...

17 rounds of: Cindy

workout buds got the same.

New Crossfitter
first time posting.
first time with Cindy
17 rounds

Question for all you long-term Xfitters - does the soreness ever go away? A friend told me about Crossfit and I have been doing this for about 2 weeks now and I really like the WODs but I have been constantly sore for most of the past 2 weeks. I am doing the scaled versions for most WODs. Would taking more days off help?

Just curious if this muscle soreness is the price I must pay forever?

23/m/172

As rx'd

24 rounds + 5 pull-ups

PR by 3 rounds

Tom m/45/175 15 rounds

45/181

21 Rounds plus 4 Pulls and 5 Pushes. That's my best to date. I remember the first time I did this and got 12 rounds, reading the posts and saying to myself "20 rounds is unreal, how will I ever hit that". Now 25-30 seems unreachable.

Ken C, fun stuff with the vest. Any problems breathing? David.

26 rounds of mary; PR by 4 rounds.

Urine is tea colored but not coke, i'm worried but holding out on a hospital visit since i don't feel weakness anywhere or cascading soreness.

42/f/5'3/110

MARY
As RX'd

4 rounds + 5 HSPU, 10 Alt Pistol Squats & 1 Kip

Cindy, not Mary, sorry.

M / 18 / 175#

New PR for Cindy as Rx'd = 21.

Thats 3 up from my last PR of 18.

Needless to say I will be high on life this weekend! Haha-

-Marty

I had to fix my pullup bar today. I broke it yesterday practicing kipping, and I still suck at it.

I subbed jumping pullups:
10 rounds + 5 pullups, 4 pushups.

I was hoping for 10 rounds, so I'm pleased. I've never been this exhausted after a workout before. I'm filthy, sweaty, stinky, and the room is still spinning and it's been half an hour since I finished.
- Chad

17 rounds.

M/22/211

Did my workout today at Crossfit OneWorld

5k Run PR 22:22

Whoops posted on wrong day!
*this is what I did today...

2.21 mile fun run with wife

Bear Complex
rd 1- 65
rd 2- 85
rd 3- 105
rd 4- 125
rd 5- 135

South Nashville Crossfit:

Cindy as Rx'd

Carissa : 14 rds. Polo: 20 rds.

F/28/6'1/195

Cindy mod:

5 - 70 lbs pull-downs
10 - wall push ups
15 bw squats

13 rounds

18 Rounds

CFWU x 3 + double under practice

mary as rx'd
9rounds+hspu

three hours later
Cindy
21 rounds
a few rounds off PR cindy, but I expected that. I'm tired.

M/24/190

Cindy as rx'd

15 rounds...getting better

...Plus while I was doing my pull-ups, I guess I was blocking the mirror 'cause this guy with a sleeveless under armor shirt had to move so he could see himself do seated bicep curls in the mirror. That made me chuckle a little bit...along with all the odd stares I get while doing my WOD. I never get bored when I go to the gym...I always have myself a laugh.

18M/5-10/162

new to cross fit, started last Saturday and I'm really enjoying it.

CINDY: 26 ROUNDS-20mins

8 rds of cindy in the heat on a fat pipe.

Cindy

10 rounds

HHHHHHHHHHHHHHHHHHHHHHHHHH

Nic - 28/175, Cindy
20 rds + 5 pullups

HHHHHHHHHHHHHHHHHHHHHHHHHH

Hale
"Mary"

...full of...

"Clean and Jerk 135 lbs, 30 reps for time"

No wait. I did Mary.

9 times, plus 5 HS pushups, 10 one-legged squats and .. TIME!

13 Rounds. Pullups are still my bottleneck.

AM:
Cindy, as rx'd...23 rounds

PM:
Hands were already blistered and cut from AM Cindy,
Mary, as rx'd...9 rounds

First time with Cindy. Did it at a playground and didn't put much into it.

M/18/191

13 Rounds

First Cindy ever
as rx'd 17 rounds

Deadlift
225,225,245,265,285,305,305

Cindy 9 rds

First Mary Rx'd
8 rnds + 5 HSPU + 8 pistols

sailor

not too bad. didn't have it on too tight but it would push up on the push ups and the collar part would choak me a little bit. made it slightly harder to inhale. like the extra weight though.

Chad Caden
Elmendorf AFB, AK
Cindy as RX'd
28 Rounds

Did Mary first for 9+ rounds (5 PU short of 10), trained two clients and came back later for Cindy at 18 rounds. Should've had more...

Cindy as rx'ed, 21 rounds + 5 pullups, 10 pushups.
Compare to 26 rounds last time. First 100 degree day of the year wore me out.

22 rnds + 5 pull-ups.

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

14 rounds minus 6 squats. My previous best is 12 rounds. This is more like it.

Cindy

24X same as last time

Shoot, I didn't even think about doing Mary too. Maybe later today I'll give her a shot.

Hey Ken,

I can never breathe right with mine on, might as well hold my breath the whole time. It never feels so good as when the wod is over and the vest is on the floor.

Cindy

13 rounds + 4 pullups
I don't remember what the last time was but this was a lot better.

For monday: 20 muscleups then my body laughed.

22 as rx'd cindy

190# M

Cindy 13 rds

40M/190#/5'7"

400M Run
Modified CFWU x 2 (KB swings, L-PUs, crunches, dips, sampson stretch)

Sparky and I thought it wouldnt be to disrespectful to mix it up. felt it in the knees after the deadlifts, so we came up with:

"Mindy"

5 HSPU
10 Pull-Ups
15 Squats

12 rounds + 5 HSPUs

kept going with 25 pushups, 20 crunches, 25 + 12 knees to elbows.

Cindy
16 rounds

23 rnds and 5 pull ups as rxed

Jpu
14

23/m/5'9"/152#

Previous PR: 13

Did about 1 round per minute up until 10:00 then slowed down a bit.

16 rounds - PR by 3 with 35 seconds left.

Cindy: 19 + 5 pullups, 5 pushups

new PR by 2 rounds :)

....think i'll try Mary next time

15 rounds

Cindy as RX'd

16 rounds and 5 pu's

1st Cindy

Cindy

8 rounds, kneeling pushups, assisted pullups.

First attempt at Cindy.

M/36/5'10"/205

Cindy as rx'd 22 rounds. PR by 2. Once my elbow heels I think I can 25.

M/37/5'8"/171

22 rounds, PE by 2. Woot!

Cindy
18 rounds +5 pull ups+ 4 push ups

Could have got 20, but I started to puss out after round 14. Feels really good to be able to get back in the normal habit of doing the WODs and eating Paleo again.

M/23/6'2"/175

11 rounds as rx'd + 10 pushups and 15 squats

Pullups were obviously limiting factor

25 rounds

5 min c2, CFWU, BWUX3, DU's.

Mary--scaled.

9 rounds +5HSPU, +10Pistols, +6 PU.

PR by 6 pu. HSPU kicked into HS on wall instead of feet hooked on freezer as in past, but head not quite to floor on ROM. Pistols in doorway, but better. Still pr with tougher scales, which is great.

500m easy row cool off, hand grip stuff.

28/m/205

rx'd

36 rounds

m/6'0/244/40

Cindy

19

First time doing Mary!

7 rounds + 5 HSPU

m/40 6'/244

Cindy
As rx'd
19

m/33/6'/210

as rxd

14 and 5 pu
only split one set of pu

[191.5 lbs.]

As rx'ed 4, 5th saw failure in pull-ups and switched to negatives, 6th was all negatives in pull-ups.
I should have kept going with the pushups and squats (easy).

I am a (not so youthful) child among men.

cindy-16 rnds

25/m/220lb
First time with Cindy
16 rounds
Pullups are the bottleneck, but I'm getting better quick with these workouts. Thanks again

Any doubters of crossfit.. please depart now. A few months ago when I first started crossfit, I did Cindy and I think I hit ten rounds. Today I hit 19, and could have kept going, but I ran out of time. So maybe I wasn't working quite hard enough. But man, this stuff rocks!!!

Cindy- 20 reps (PR)

Mary as rx'd:

8 rounds +5 HSPU +10 One leggers +10 pull ups

used my swinging pull up bar in the garage for extra kick.

m/39/5'4"/143

Cindy - 17 rounds

Mary as rx'd. The pullup bar I was using was a fat bar, so I now have a bicep and forearm pump any bodybuilder would be proud of.

9 rds + 5HSPU,10 pistols,14 Pullups

I was strict and wouldn't give up that last rep for nothin'. This is my baseline PR, after all.

Mary as rx'd 8 rounds.

Second time doing "Cindy". Set a new PR at 19 rounds.

M/34/156

Cindy
21 rounds
almost passed out

Forgot to mention, I'm celebrating my first shirtless workout. Here's to crossfit-sculpted chests and hot Texas nights!

38/m/185

mary--10 complete PR
previous best 7

colo spgs/38/m/145

Cindy
22 rounds + 5 pull ups. Should have gotten another round! Goal: 25

This was the workout that intorduced me to Crossfit in 2006. My buddy showed me a Men's Journal with an article on Crossfit. This workout was perfect because our ship's gym was tiny (it gives new meaning to the phrase "tiny box"), but we had a pullup bar welded to our mast outside.

The first time I did this I think I did 12 rounds in 15 mins. I was completely spent and loved it.

Today: 27 rounds. Once again, completely spent and lovin' it.

CFWUx2 took out pull ups.

Cindy

16 rounds + 5 pull ups, (3 kipping 2 negatives with slight push off from toes,) 10 push ups and 12 squats! ALMOST 17!! NEXT TIME!

Was doing great on my first 5 sets, then Billy and I were competing for the same bar, so for time sake went to a lower bar for my next 3 pull ups (negatives with slight jump from toes)

Moved back to the pull up bar for the rest until my very last set. Then on pull up #4 failed so moved back to the lower bar for my last set.
Very happy anyway! Almost 17 rounds and MY FIRST TIME WITH REAL PULL UPS!! hurray!!

looking forward to Michael tomorrow!

This was the workout that intorduced me to Crossfit in 2006. My buddy showed me a Men's Journal with an article on Crossfit. This workout was perfect because our ship's gym was tiny (it gives new meaning to the phrase "tiny box"), but we had a pullup bar welded to our mast outside.

The first time I did this I think I did 12 rounds in 15 mins. I was completely spent and loved it.

Today: 27 rounds. Once again, completely spent and lovin' it.

18/M/5'8"/150lbs

Cindy as rx'd (First time doing it)
24 rounds

7 weeks of CrossFit and Im loving it

Cindy as rx'ed
21 rounds + 5 pullups + 10 pushups
compare to 26 rounds last time, poor effort today.

cindy for 11

27F/5'8"/170

21 rounds + 2 pull ups

(2 PUs short of my PR)

all PUs jumping/negative

this is the hardest WOD for me i think...

27F/5'8"/170

Cindy

21 rounds + 2 pull ups

(2 PUs short of my PR)

all PUs jumping/negative

this is the hardest WOD for me i think...

Cindy as Rx'd

23 rounds (PR)

36yom
5'11"
153bwt

M/205#/36yrs/6'4"

Cindy - as rx'd - 11 rounds + 5 pull ups + 10 pushups + 9 squats!

First time. Pull ups were the hangup...no problems with pushups and squats.

27M/6'2/215
19 Rounds
Following 40 minutes on the bike.
Semper Fi

cindy:
10 sets in 20:30

Mary

9Rd
+5 +8

M/46/145

Mary
HSPU's - heels leaning against wall. Forehead to floor.
9 rounds + 5 HSPU's

Cindy: 20 rounds, done at 19:43 just walked away. +1 from last one

37M/5'10"/185

First day on CrossFit.

Cindy: 13 Rounds in 20 min.

22M/5'9"/180

08.05.15
M/53/172
'Cindy' 23 + 5,3 of 24th.

Cindy, 14 rounds. shoulda pushed it harder but too hungover

Did "Mary"

10rds +5 hspu +10 squats

Jay
12rds +5 hspu +10 squats

Cindy as rx'd

17 rounds, 5 pull ups, 10 push ups .
PR (last was 15,5,9)

Did Cindy with L-pullups.

19 rds.

18

cindy - 18

29/m/183

Cindy As Rx'd

20

M/36/140

Cindy last time, "Mary" tonight, @ home, 12 rounds flat. (PR by 15 PU & 2 rounds)
HSPU nose to ground, unbroken
PISTOLS bottom out, unbroken
PU played around with grip, first 2 rounds unbroken

First date with Cindy. 2nd month on X-fit and i got 20 sets at 19:53.

Played soccer first therefore only did "half" Cindy

Completed 10 rounds in 10 minutes.

Rested, got water and then finished with 10 Pull-ups, 32 Push-ups, & 50 Squats

Yeah! Finally a workout I can post without having watered it down to my level!

18 rounds of Cindy as rx'd

Any other crossfitters that are doing this for 24 hour mountain bike racing fitness?? I think this stuff will really help along with all the milage.

14 rds (1 less than last time)

My first WOD
Cindy 7 rounds

M 37 5'10" 152#

Cindy, as RXed.

10 rounds + 5 pullups (PR)

28 Jan 2008: 7 rounds + 5 pullups

HRM: 20:30, HR: 173 avg, 186 max
Outside temp @ 22:15 hrs => 84 F (29 C)

38/m/5'8/225 as a beginner, I am finally getting some use out of my "total gym" by using it to do 'graviton' type pullups. 40% body weight.
10 rounds of 5 40%bw pullups,10 knee pushups, 15 squats. Now I see why everyone on the CF videos are so fit!!!! Whew. 90 seconds left to spare but pukie was knocking and my lips felt blue.

28 rounds + 5 pullups (pr)

Gotta work on not going out so fast (10 rounds < 5 min). If I pace myself next time around, 1 round/40 sec, I'll be able to hit 30.

30/m/180cm/69kg
it was my first wod. cindy 10 rounds

Cindy

5 Jumping Pull ups
10 Push Ups ( body/ legs on the ball)
15 squats

17 rounds plus 5 Jumping Pull ups.

Legs are sore this morning after Cindy.

Nicholas

Mary As Rx´d:
11 rounds + change (PR by 3 rounds)
Began round 12 at 19.01 finished at 20.50

Lu

Cindy modified 30 kg assisted pull-ups:
About 18 rounds

Mary
7 rounds
squats were a little dodgy probably due to a tight back from yesterdays DLs.

F / 70" / 28yrs / 173.5lbs

10 rds +8 pushups.

used gravitron (@ 50lbs of assistance) It's a standing model so I'm starting to kip a little.

on knees after first 3 rounds for the pushups.

Cindy - 11 rounds (10 last time)

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

24 + 5 Pull-ups + 10 Push-ups + 10 Squats
-------------------------------------------------------
Compare to 080305

28 + 5 Pull-ups + 10 Push-ups + 9 Squats

"Cindy"

17

Thought I'd be able to do 20 or 21 but shoulda, coulda, woulda.

Banged out Cindy. 21 rnds PR.

S/F
Katz

Cindy
18 rounds

m/29/5'10"/220lbs

Cindy - 20 rds + 5 pull ups

m/29/5'10"/220lbs

cindy - 20 rds + 5 pull-ups

37 sets

11 rounds + 5 pullups.

First WOD where I did PUs at the bar, instead of gravitron. They were jumping PUs so the cardio impact was huge. Last 2 sets of pushups were full ROM. Aiming for real deadhangs by the next Cindy!

2nd week

7 rounds w/negative pull ups. Muscles felt fine, it just felt like my heart was not strong enough to pump enough blood. More cardio!!!

Sucking pretty bad after taking three weeks off but it's so nice to be out of Iraq and back in the states.

As Rx'd: 22

that's only six less than my PR so I don't feel too bad

40/m/160
did Mary
did 10 sets flat

25/m/150

Mary as rx'd

11 Rounds, 5 HSPU, 10 one legged squats, 1 pullup

Started the Zone Paleo and I'm starting to feel it in my workouts. Didn't break up any of the HSPUs which was a first!

still on tendonitis break - did squats WOD this morning and 13K mtb after work (which aggravated my elbow - arrg)

Nice to see Michael, will do in the AM

My very first CrossFit WOD!

I did the scaled workout - 3 pullups, 6 pushups and 9 squats. Since I managed 18 rounds, I think that I should have tried the full version. But I did manage to get through 10 rounds before I had to start doing jumping pullups!

M / 28 / 5'8 / 175
First CFit evar - Cindy 15, squats were the death. Paced myself way to much at the start.

Cindy

24 rounds

M/29/160/5'8"
as Rx'd Cindy
16 rnds

Cindy

13 rounds

M/31/6'3/195

New to all of this, when it says squats, are you doing body weight squats or are you adding weight to the whole process?

20/m/160/5'10

Cindy as rx'd

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

29/M/511/180
As Rx'd first time doing all my pullups and not subbing jumping pullups. 11 rounds completed.

Cindy - I lost count after 15. What a beastly, grueling, but fun, workout. I love it.

First time I ever ripped open a palm doing pull-ups, around minute 7. Whats the best way to work around this dime size hole of missing skin on my left hand?

42/M/164/5'10

19 as rx'd PR

16 rounds

M/38/150

m/34/215/5'11

18 rds.

Cindy, 13 rounds w/ jumping pullups. Getting better all the time, although next time I could do without loitering friends (who are just in the gym stretching out) correcting my pushup form.

F/24/130

13 rds + 5 pullups (PR)

2 rounds better and all were full pullups this time (no jumping) getting better.

Cindy

Pr = 18

today:
10 rounds + 5 Pull + 10 Push

I haven't seen a pr since winter :(

First time Cindy so I went in conservatively. Could have gone a little harder.

16 rounds on the nose.

26/m/6'3"/185

Cindy

18 Rounds + 5 Pullups + 10 Pushups + 10 Squats
(just 5 squats short of a full 19)

25/5'9"/136

19 rounds

m/53/180
Cindy
15 + 5 Push Ups

m/37/175

Cindy as RX
17 rounds (PR- 15 last time, 11 before that)

Binky
f/35/?

Cindy
10 rounds
Modified 150lb assist, knee pushups

And I have my buddy at work now dipping into the crossfit experience on occasion. He had a run at Cindy with me and did 12 solid rounds. He gets a kip and he'll be an animal. I will keep working on him!

M/31/199

20 rounds in 20 before work

M/32/210

Some catching up today on my lunch break:

I did my first Cindy ever - 17 rounds

After that I did the deadlift 1 rep x 7 with 130 kg (290lbs)

cindy, 10 + 5 pu

late post
warm up - jump rope-2 min
10 rds + HSPU/5 pistolsin time, then finished 11th rd

14 Rounds

22/M/160/67in

As RX'D 27 Rds + 2 pullups

39/M/179

CFWU X 1
"Cindy" 7 rounds, with 100 lbs. assist on pullups

39/M/179

CFWU X 1
"Cindy" with 100 lbs. assist on pullups

7 Rounds

F/29/5'3/115

"Cindy"

21

Can't do 5 pull ups, did pull downs

M/45/5'10"/175

17 rounds. Some pull-ups were "Ls" because my 16-month old daughter kept running interference.

44/m/159#

"cindy"
20 rounds (PR)

So psyched to get 20 full rounds!

13 rounds +5 pullups, 10 pushups, 6 squats.

i missed my goal by 9 squats, but still a PR. maybe next time i'll get 15.

F/34/141/65"

CFWU X 3

8 rounds of Cindy + one pull-up.
Real pull-ups - though everything was broken - I'm very happy with this effort!

I am getting back into the CF routine. Had a hip resurfacing in march. I did the Cindy with my brother, who is here from Aus. He managed 12, I only finished 9 + 1 P/U. We did add Sit-ups in as well.

Getting back into CF. Had a hip resurfacing in Mar. Cindy with Sit-ups in between p/u and squats. Did it with my bro who is here from AUS. He managed 12 + 1 p/u and I did 9 and 1 p/u.

m/37/197

as rx
19 rounds (PR)

23/m/175

Cindy, 13 rounds as Rx'd

Mary
first attempt
6 rounds
no pull-up bar so had to use racked bar - no kips

M/25/6'2"/215lbs

Cindy 19 rds

A day behind..
CFWU x3 (1/2PU's)

WOD (Mary)
10 or 11 rds ??

Lost count at the 1/2 way point. It's ok though, because my Pistols looked like crap! I really need to incorperate those into my warm-up. Going to swim if the pool doesn't close due to Thunderstorms.

Get some, Go again!

Cindy
12 rounds with some assist on the pu's
F/39/124

M/5'11"/167
16 1/3 rounds with 15lbs in the weight vest.

M/5'11"/167
16 1/3 rounds with 15lbs in the weight vest.

m/42/6'/190

Cindy

22 in 19:40

sub jumping pull-ups after 2 rounds

Rest Day 5/15
Toured 91,000 tons of American Diplomacy, i.e.,
The U.S.S. George Washington, anchored off the coast of Chile. Inspiring. Motivating.

So I nailed Cindy this am, 5/16:
(modified Murph, actually)
1 mile 8:13
20 rounds (15 in 15 min, shattering my last Cindy on 3/5) brief 2 min rest due to boss' phone call @ 15, then finished strong.
1 mile 7:52.
Kipping pullups this time, I got 'em down now and will incoporate them.

M/6'2"/36/191 (this morning)
10 rounds the pullups were kipped

CFWU- minus pu's
Cindy:
Jumping pu's (from ground)
1.5 rounds knee push ups, the rest normal

11 rounds
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

m/5'6"/36/172

Cindy as rx'd

15 rounds (PR, previous PR was 13)

I feel great about it. Just turned 36. I hope to be
at 20 rounds by the time I turn 37.

36/m/225
Cindy:
17 rnds + 5 pullups + 10 pushups.
PR.

m/6'/195/47

My first post and I messed up the WOD I did 5/5/15 but did 25 rounds.

Did this after the 7x1 deadlift

Wasnt going all out: Did 13 or 14 rounds - lost count

Cindy as rx (OHS down to 3xstep)
14 rounds

Hey Haiti dude...maybe its harder now because of all the worms you've got in your gut?

4 seconds short of 25 sets of Cindy.
360-370-375-375-380 for Deadlifts
We'll see how today goes for Michael.

14, didn't have a real timer so maybe could have put out .5 round. used 40# offset, push ups the limiter

Cindy, 16 rounds in the stairwell...
struggled with push-ups
kipping pull-ups

Cindy 12+3 (PR)

I will be doing Cindy tomorrow.

Comment #362 - "I tried some strict chins and then a Sorensen's hold for 1:13"

What is the Sorensens hold? I googled and could not find anything?

Cindy - 12 rounds - bad night

Previous = Cindy - 20 rounds + 5 PU
Previous = 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

"Cindy"
20 rounds + 1 pull-up

36m/6'1"/198 lbs.

Cindy
12 rounds

Cindy

16 rds (pr by 3 rds)

Cindy:

10 rounds and 5 pull-ups

cindy 21 rds

cindy 21 rds rx'd

M/46/185/6'1"

Cindy as Rx's

25 rounds after 2 hours of tennis!

Squats killed...

11, 8pu's short of 12. took 20.32 to finish all 12
wu=20 min platue lvl 8

In Oct 07=Mary 10+5 short of 11 full rounds
wu=old (harder) stairs 30 min 19 at level 13 then level 11
-coulda got 11 if i pushed!

each set of cindy is like drinking a beer:

the more i have, the more light headed, wobly, and closer to puking i become

as rx'd, pr: 12 sets, + 5pllu's, 2pshups

25m/245

Had to sub dips for pulls due to lat pull.

5 Dips
10 Pushups
15 Squats

15 or 16 rds, lost count.

13 rounds of "Cindy" however I forgot that it was supposed to be squats and I did sit-ups instead. First time with this workout. I got some dirty looks as I refused to move from the pullup area when the spin class came in and wanted to use my spot.

m/30/226

15 rounds of Cindy except for the last 10 it was 3 or 2 pullups

did Cindy, managed to do 10 rounds. had to stop for the pull-ups for the last two rounds. Funny enough, I ran into one of the San Francisco Crossfit coaches while working out...

m/37/182

Cindy Rx'd

32 2/3 rounds.

PR by 4 2/3.

felt very strong doing this one. am seeing marked improvement in overall fitness, especially cardio. crossfitter for 9 months now

M/25/135#

Cindy

14 rounds. All reps good with unbroken sets, just general conditioning that kept the rounds down.

39m220

14 rounds, slowed by pullups after round 3 and pushups after round 8

32 yom 240 bwt
bike 10 miles to gym
cindy
rds 17 +1 pu
last time 14 rds +5 pu's
bike 9.5 miles home

Cindy

17 rounds + 5 pulls and 7 push

M/33/5'6"/183

Cindy

Last time could only manage partner-assisted pull-ups and got about 8 or 9 rounds.

Still working on my kipping but was able to do them on my own.

12 rounds + 5 kipping pull-ups.

To Comment 141

The amazing thing about the startle flinch response is that it automatically calibrates for distance and direction without conscious processing. It is a response straight from the amygdale. If the stimulus is close there is a covering action, a rising of the arms towards the head, before we start to engage flexors and push away. This has the added advantage of locking and loading kinetic energy of the extensors which then explode violently in the direction of the stimulus to push away danger.

If the stimulus is far enough then it automatically selects pushing away danger without the initial locking and loading. It is also amazing that when the stimulus is something like a hot stove, we automatically withdraw (withdrawal reflex) without the need to push away.

The human body is amazing in its ability to protect itself and the SPEAR System simply integrates everything your body will do in an ambush moment and through special drills and skills teaches you how to take advantage of this in a surprise attack.

Tony Torres

pre: handstand a parellette (sp?) practice

12 rounds, 5 pullups, 10 pushups, 3 squats

Pushups were the killer this time

Post: stretching and ring play

M/23/6'4"/183

105 degree weather took its toll on my time :( Missed my PR by 4 rounds...

Cidny: 16 Rounds even .... :(

11

Mary with no energy post Vegas: 6 rounds. I'll get 8 next time.

33/M/192#

20 Rounds

Cindy as rx'd

13 rounds

ended the night at a pilates & yoga class

#############
4mi run: 26min
Cindy as Rx'd
20 rounds + 5 pull-ups
Solid 46 minutes!
#############

Jim 48/M/160 Cindy 22 rounds,5 PL,10PU,2 squats
Mark 28/M/220 Cindy 11 rounds.

cindy
15
+ 5,10,7

M/48/150

First "Cindy" since injury; first push-ups in a timed WOD since injury. Did push-ups from knees with elbows tight to stay in ROM of pecs and out of ROM of rotator cuff.

16 rounds

Not bad...

cfwu x 2
burg wu x 2

cindy

11 rounds
kipping pullups

same number of rounds as last time but rx'd this time

as rx'd. best performance yet, with most of the hspu unbroken

TIME - 9 rounds, 5 hspu, 10 one legged squats, 8 pull ups

M34/86kg

10 rounds.

25/f/5'6"/144

cindy- 11 rounds even

29/m/6'2"/210lbs

Cindy, as rxed. 11 rounds plus 5 pullups w/ 1 minute to spare, but I couldn't do any more pushups. I'm going to have to work on my pushups more.

Pullups were mostly deadhang, with some attempt at kipping.

This was my first attempt at a CrossFit workout, so I'm OK with 11 sets... for now.

11 rounds plus 5 hspu of mary

Hands are finally close to normal. This was far from my best, but I'll get back up there.

M . 28yo . 181lb
cindy as rx'd

25 less 7 squats ... Finished them and did 2 more rounds 4 fun.

36/6'2"/195

10 rounds as rx'd w/head to floor hspu's.

not quite as rx'd

still fighting pluresi (steroids are done, but it AINT over)... its still winning!

5 rounds of mary in 15 minutes

had to stop for fear of passing out since I can not catch my breath yet.

M/40/5'10"/210#

Cindy, as rx'd, first time unassissted,
14 Rounds, 5 Pull-ups, 10 Push-ups, PR (in spite of the unassissted Pull-ups) by 6+ rounds. WOW! Starting to get my kipping down.

35 M 165#

Cindy:

26 rounds + 5 pullups & 10 push-ups

@5100ft.

35 M 165#

Cindy:

26 rounds + 5 pullups & 10 push-ups (PR)

@5100ft.

11 rounds

mom

mod 20lb db swings, push ups squats 10 rounds

35 M 165#

Cindy @5100 ft:

26 rounds + 5 pull-ups and 10 push-ups (PR)

Mary:

Pullups from free-swinging pulldown machine bar for first 4 rounds, then 140# pulldowns for the rest (after banging up my knees and shins in a hotel gym that is lacking in many ways). HSPU's with feet on high object, legs piked, forehead to floor.

9 rounds (Did a 10th to round it out)

Then 100 2-count Russian twists with 25# weight

Cindy: time/20:08
- 14 rounds

m/6'/43/180

Cindy 12.6 or 13.6 rounds, lost count
Must have paper & pencil next time!

20 rounds.

First time doing Cindy.

Cindy is the first Crossfit exercise I ever did back last July. I did 12 rounds and damn near died. I thought I was in great shape because I could kick box nearly 8 rounds and not get tired. I was wrong.

Today, after nearly three weeks of mostly inactive pencil pushing, I did a personal best of 19 rounds. I love you guys.

25 rounds + 5

first time doing Cindy.
17 rounds plus 5 pu. Felt good.

27/M/5'10"/170

Cindy
17 + 2/3 rounds

pre: Burgie, stretch

"Mary"

11 rounds (PR)

I feel like I got run over by a truck, which kept going and yanked my arms off. Normally I like pullups, but 165 of them added up to a lot of pain.

Cindy

12 full rounds +
5 Pull-ups, 10 push-ups & 1 squat

Did this at 6:40pm,16May2008

CrossFit Snohomish-Trainer *Jeff Vale*
15

m/26/215/6-4

Cindy

21 rounds....1 short of my PR

34/184/M

Cindy as rx'ed

26 rounds + 5,10 & 6 squats (PR)

Last was 22 rounds +5,6....zone is workin

21 rounds + 4 pullups

Mary
5 rds +1 PU Outside in 101deg after 7mi bikeride
Rode back

25yo M 200
Cindy as rx'd
20 rounds

m/33/200
cindy- 20 rnds in 19:47 pr by 2

32/M/5'9"/204

As RX'd (a day behind however)

15 rounds of Cindy, plus 5 pullups

Jumping pullups--15 rounds + 5 pullups.

13 rounds with a 20 pound vest

22 rds + 5 PU + 10 pushups + 2 squats

CINDY 27 rounds & 3 pull ups.

33/M/185

Mary
HSPU done shoulder deep on parallettes
pistols done with slight assistance from wife

6 rounds, pr by 1 round

this was definitely an improvement for me. my last cindy yielded only 11 rounds. this time my pr is 15 rounds. pull-ups were all the way stronger for me here, the push-ups are what winded me. i did however manage to catch my breath on the squats. my last attempt at cindy was well over a month ago. does this varied routine stuff work, i don't know. periodization? t-n-t are devoted souls look for their posts. rest later as they say!

Cindy -

29 rounds in 20:08

Better by one round from last.

43/M/155

1st date with Cindy

21 rounds in 19:fiftysomething

Rounds 1-15: approx. 27 seconds work, 33 seconds recovery

Rounds 16 -21: dropped recovery to 20 seconds each round.

Not sore enough at the end, need to chop recovery time sooner.

scaled Cindy

3 JPU, 6 Push, 12 Squat

9 rounds, moved the push-ups to a box starting round 5

26 / M / 5"11 / 160 lbs

CINDY as rx'ed

25 rounds (with :02 to spare)

cindy as rx'd w/ pull-ups on rings
22rds through another 5 pull ups(pr-previous was at 17 rds. through another 10 squats)

then did crossfitendurance tabata workout

My first time 10 round .... 21:00 bad bad next time ... i want to do it better

M/19/158
cindy as rx'd 21 rounds and just kinda stoped when there was 10 seconds left

m/28/185lb

Cindy as rx'd. 19 rounds (last time 18+5pullups).

- OlliS

cindy 18rds

Cindy 14 rounds even
5 at 6min; 7 at 9min;10 at 13.5min;
floundered thru 4 more; broke p/u on last half
into sets of 2-2-1, 2-3, or 3-2, depending
justin 33/m/215

32yom@195lbs
Cindy - 24

Evgenias score on Cindy: 11 rounds plus 5 pull ups (pu's jumping)

9...need waater....

"CINDY"

**Performed on Sat 17 may**

First time, 20 rounds in 19:59. I flew through the first 10 rounds, but then I either slowed down or the clock sped up... lol.

Can't wait to go at it next time.

M/45/160lbs

"Cindy"
13 Rounds + 5 pull-ups

Cindy - 18 rds w/5 sec left (PR, previous was 17 rds + 5 pull ups)

gotta speed up during the middle... the mid 6-7 rds were 5 pullups/6 pushups/4 breaths/4 pushups/15 squats/4 breaths... could at least eliminate the one after the squats next time.

Yesterday: Cindy

PR 20+5 plup+ 8 pshup

27 YOM 185#

first time doing mary what a b*$!#.
11 rnds even

cindy

20 rounds + 5 pull ups + 10 pushups + 8 squats

m/24/6'3"/206

cindy as rxd
15 rounds

BWT:155
10 rds flat. I suck! Never take a long time off again. 16 is my best

m/31/6-1/184
15rds

#452 I've been loosely zoning for about 1 month. I've been doing so to increase my athletic ability not to loose weight. Well I've gone from 205 to 189. I'm kinda afraid it wont slow down.

Anyway, did Cindy 11 rounds plus 1 set pull ups and 9 push ups

took two days off not feeling it yet.

Saturday started with warmup then 2 rounds Cindy 1 round Mary stopped taped up hands then
20-25-30-35
15-20-25-30
10-15-20-25
5-10-15-20
pulls push sit squat
time 9m33s
wanted to do a practice Franita 1/3 Fran 7/5/3 but was toast

m/26/180

Cindy: 16 rds

m/34/195

Cindy as rx'd: 19 rounds (2 less than last time. Grr...)

27/m/175

Mary (needed one ring to steady my single leg squats)

8 rounds plus 10 single leg squats

48/m/140
cindy
22

28yo, 5'11", 172lbs

Mary: 6 rounds + HSPU + 1LS + 6 Pullups

This is a little shy of my best Mary back in January. I've been off pretty much since then for school. Pullups are still the part of this that holds me back.

20rnds

29/male /170
21 rounds,

finished off w/ ov squats 135-135-145 3x3x3
45-50-55- db snatches

40/M/160
10 FULL ROUNDS OF MARY

24/M/180
6 rounds of Mary

M/27/5'4"/217

Cindy

14 rounds

AS R'xed.

22 rounds + 5 pullups.

A new PR!

San Diego Cert Here I come!

18 sets of Cindy - same as last time.
Pull ups were tough - squats and push ups were ok

"Cindy"
as rx'd with 20 lb tac vest

21 rounds PR by 7 rounds and last time no vest

Thanks Crossfit!

Age 52/BW 250# "MARY" after "MICHAEL" on 5/16. Subbed SA press w/55# "big bar" 5/side for HSPU, otherwise as rx'd = 5 rounds in 20:04. Then "CINDY" outside on 5/17 subbing dive bombers for the pullups and OHS w/PVC pipe for squats = 10 rounds plus 5 dive bombers in 20 minutes (finished off round 11 in 21:57).

*I did this with a 20-lb weight vest*

17 full rounds + 5 pull-ups

27 / M / 175

Mary: 11 sets 5 HSPU

21 complete rounds + 5pullups + 10pushups

PR DAY

(15rounds previously completed)

41/M/170#

Cindy as rx'd:

17

29/m/190

cindy 16 rounds at 20:05 min.

this was way faster than my murph performance, as it seems easier to split the exercises up this way. super excited about the fact that the pullups were the easiest part of this one for me. my kip is really paying off. need to get my pushup strength WAY up.

good workout.

54/m/155

cindy as rx'd:

12

cindy. 16 rounds

>>>>

First "cindy"

19 rounds with time to spare...should have pushed for 20+

33/M/175#/6'1"

Not my best but still getting over upper resp infection.

18 rnds w/ 5 pull-ups, 10 push-ups, 8 squats.

South East Crossfit Challenge here we come!

24/m/175

Cindy: 19 rounds

Was really looking to get 20 rounds, but missed it by 1. As soon as I hit 20, it's on to Mary.

Done on 5/18.
Cindy, as rx'd, 23 rounds. Still stuck on 23 rds. I had a pace of one rd every :48 for a 25 rd total, but had to take a pause at the 13:30 mark and then skipped another rd for rest later on. Dern it. And thence does a 25 turn into a 23.

37/m/180/5'9"

Cindy: 28 plus pullups and pushups at 19:53

as rx'd: 17 rounds

Cindy - 15 Rounds

Compare to:
080305 (Mini Cindy 10 min.) - 10 Rds. + 5 Pulls + 2 Push
080128 (Cindy) - 17 Rounds + 5 Pull-ups
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

16 rounds. No time for even one more rep...

M/32/185/6'

As rx'd

19 rounds

Cindy as rx'd

19 + 5 pull-ups, 10 push ups

cindy
24min

m/21/205
14 rounds + 5 pull-ups
started jumping pu's after 5th round

27 rounds! my personal best was 22 rounds before..

Did 19 rounds as rx'd.

m/16/176

24 rounds of cindy

m/17/170

27 rounds of cindy

m/17/170

27 rounds of cindy

10 rounds

12 rds (first cindy)

Cindy
13 rounds
*Final six rounds, used 55lb assisted pullup.

rope skipping + CFWUx2 (No PU an dips)

WOD Mary:

11 rounds

1 round more then last time.Pistols were assisted by a chair.

Felt horrendous in Globo during this. They've taken away the big cable thing that had a stright pullup bar on it, so now it all has be done with a 'wider-than-is-comfortable' grip. Ah well.

Storming headache during this WOD too.

M/30/157#/67"

19 rounds + 5 pullups. Was aiming for 25. Crestfallen I am, crestfallen.

37/m/5'8"/145

wu
800m (pose tech. improving)
3rnds
15xplanche pushups
15xabmat
15xsquats
100m sprint (pose) my calves are sore

planche,presses & freestanding hspu's
I can now do Straddle planche pushups (one at a time)
but Im getting better at it.

3rnds 400m 2min rest

Mary(Mary why you buggin)
rx'd nose to floor

done on a pu bar thats only 5'9" tall it requires
that you controll the movement of the kip with your
core even more then a complete hang since your
knees are always bent....Try them youll hate them...
Bent Knee Kips

10rnds

40m,72/220
Cindy- 15rds +
PR by 2 x rds

male 30 71kgs 5'10" UK

17 rounds cindy

m/30/6'/245

cindy
17 rnds

CFWUx1 (no PUs or dips), skipped most of warmup because I rode my bike to work today.
Mary - 8 rds, 5 HSPU, 8 Pistols
First 5 rds unassisted HSPU (2 rds more than last time) - feet against wall, remaining rds hooked over crossbar.

Cindy

21 rounds completed...

15 rounds,

Goal = 20 to 25 next time

AS RX'd "Cindy"

25+5 (PR)

Cindy: 20 rounds even.

CFWU X 2

"Mary" (scaled)
AMRAP in 12 min
5 Bridged Pushups
10 Stepups
15 Pullups
6 rounds total

The pullups kicked my ass my lats were sore as hell the next day. Wanted to give it a try instead of doing "Cindy" again.

23 rounds +5 PU's (PR)

Mary

7 rounds, 5 hspu and 4 one legged squats

NNNNNNNNNNNNNNNNNNNNNNN

M26/6'3"/180#

20 Rounds & 5 Pull-Ups

NNNNNNNNNNNNNNNNNNNNNNN

Cindy, as Rx'd, 11 rounds

M/31/6'3"/205 lbs.

"Cindy" as rx'd-
17 rounds

Cindy - 9 Rounds.

Cindy, 16 rounds (20:10) outside @ Pond.

Damn.

22, cindy

Cindy

10 rounds even

Cindy

10 rounds even

Cindy 30 rounds even

Cindy.

17 rounds.

AL: 9 sets + 5 hsp & 5 1 legged squats
Taylor: 6 sets pressing 95lbs 8 times instead of hsps

My first Mary

8 rounds + 5 HSPU/10 Pistol/3 Pull-up

Need to practice pistol form and work on kipping. All pull-ups were dead hang which slowed me considerably.

Overall pleased with my first attempt.

Greg's WU

did Cindy..

PR: 27 rounds..

this time... 29 rounds, 5 Pu, 10 Push ups and 12 squats...

Age 36
BW 183

CFWU 2x15

17 rounds on the nose, PR.

M/24/195/6'1"

Cindy - 22 rds. as Rx'd

PR by 4!

cindy
20 rds
5
8push

M50/170

Cindy

21 plus

5 pullups and 7 pushups

Cindy:
20 + 3 pullups

Cindy

15 rds

Cindy

15 rds

25rds as Rx'd

PR by 3rds with :30secs left

Cindy as rx'd first time. No jumping pullups no girl push ups. I lost 5 rnds

12 rnds

My grip on my right hand is still jacked from tearing it. Plus the broken ring finger. I may get a strap for the right hand.

Made up Cindy on 5/17, after resting my shoulders a bit more...

13 rounds

(1 more than last time, but still 2 shy of my 15-round goal)

male/26/5'9"/165

First Mary
12 rounds, 5 HSPU

Used a pole to maintain balance during the one-legged squats. I held it only 1 ft from the floor, so I couldn't pull myself up with it, but I'm sure it still made the exercise easier.

m/35/200/6'

Mary

9 rounds + 5 HSPUs

1/28/08 - 15 in 19:40
3/05/08 - 16 in 19:45
Today - 14 in 18:00

quit early as i was about to throw up. it's too friggin hot; thermostat says 85-86 and it's only getting warmer. ugh.

cindy rxd
30 rds

Cut it short.

11 rounds in 10:51

Cut it short.

11 rounds in 10:51

cindy
42 sets (20:02)

Cindy

18 rounds, +5 pullups, 7 pushups

m/35/180/70"

followed up with the crossfitendurance treadmill tabata. that gets your attention. was really hoping for 20 rounds. pullups felt easy, pushups were the problem. that was weird.

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

20 rounds. (pr)

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

Completely forgot to post our results from last week.

John: 15 (w/ assist on pull-ups after round 7)
Juliana: 9 (sets of 3, 6, & 9)

m/22/6'/198

First time doing Cindy.
20 rounds as Rx'd

m/28/185

Cindy rx'd as rx'd

21 rds + 3 pull ups

Cindy
21 rds + 3 pull ups

Comment #7 -- don't use the alternating grip on a deadlift if you don't need it.

The purpose of the alternating grip is only if your hands are not strong enough to hold the weight. Your back won't lift what your hands won't hold.

With 2 overhand grips, if your hands aren't strong enough, the bar rolls out of your hands. With an alternating grip, the bar won't roll out of your hands and you can lift a heavier weight.

M55 180 5'9"

Cindy 14 rounds

Been awhile since I posted
Today:
1/2 mile warmup
Cindy 8 rounds in 20 (pushup PR)

Some new PR's recently: 187# C&J (good form finally) 199 # clean, 293# deadlift 2 reps 3 sets

M 36/64/157 Completed on 22MAY08
CFWU 3X15
as rx'd 20 rounds PR!
4 more than last time!

Great work out! Thanks Coach!

Cindy

26 rounds

Cindy as Rx'd:
10 Rounds in 19:15

24/M/160
22 May 08

cindy 10
pr12

88888888888888888888888888888

CINDY

PUSH UPS ON PARRALETTES CHEST BELOW THE BARS

25 ROUNDS WITH 4 SECONDS LEFT.
PR BY 2 ROUNDS.

888888888888888888888888888888

Meyer- mary- 6 rds +hspu and pistols

Edler- 15 of cindy w/ jumping pulls

P- 11 of cindy w/ jumping pulls

G- 11 of cindy

17 rds on fat bar swing set--no kip vs
18 rds cindy 3/6/08
19 rds in 19:20--tried 1 rd per min 1/8/08 vs
17 rds at home on swing set 9/29/07 vs
17 rds at gym 5/24/07 vs
17 1/3--tried a rd a min 4/17/07
16 rds at home using swingset 3/18/07
17 rds in 19:33--nothing left 2/25/07
17 rds 1/17/07
17 2/3 rds 12/15/06
16 rds on 10/25/06
15 rds on 9/27/06
16 rds again on 6/30/06!
13 rds 4/8/06(1st time post month layoff for separated shoulder)
16 rds 2/14/06
15 or 16 rds, plus 5 pull ups 12/17/05
13 rds + 5 PUs and 10 push ups on 11/18/05
16 rds + 4 pull ups on 8/10/05 (pre-surg)
15 on 7/15/05,
13 on 6/6/05,
11 + 5 pull ups on 4/26/05,
10 + 5 pull ups on 3/15/05

2nd workout after slight injury so concentrated on form
14 rds

M 33y/o 224lbs 6'4

Cindy as Rx'd 12 rounds.

2 CFW's yesterday, (Michael and Deadlifts) little pooped today, getting ready for Vegas poolside, thanks Coach for the phenomenon.

34M175
Cindy 12+5pu

Tom
14 - jumping pullups after about 5 rounds

35F
14

cindy

19 rounds 5 pullups 1 pushup (PR)

43/m/166

Cindy

26 Rounds

Almost, not quite, gotta minimize time between exercises and keep on pumpimg out the squats

8 rounds

m/34/5'9/175

CFWU 3. No PU last 2 sets. HSPU 4 reps.
2 sets superman raises.
Burgener

19 rounds.

17 on 3-5-08 using Bob's pushup blocks. No pushup blocks on 5-15-08.

10 rounds after bike

M/37/5'10"/265

800M Run WU

14 Rounds as Rx

27/m/232

15 sets

pullups were kipping, had 45sec left and just walked away

"Cindy"
18 rounds + 5 pull-ups (17 rds even last time)

mod cfwux2

Cindy as rx'd

13rds +5 +10
very weak on psh ups, off pr of 17+,missing too way many WODs lately

I am in my second week of doing crossfit.
f/31/5'7"/160

I did 9 rounds.
pull-ups were assisted by the gravitron machine, but I did all the pushups!!

M/23/150

"cindy" as rx'd
22 rnds (PR)

(done 5/19)
Cindy: 11 rds...154/175
Not a PR but better than several recent past performances.

26/m/5'9"/165lbs
Cindy - 17 rounds + 5 pullups, 10 pushups & 3 squats

As RX'd in same order listed - got 4 squats into 20th set when time ran out

15 rnds

Tried cindy again, less than one month since last time. 15 rounds. Thats just plain silly, 50% improved in three weeks. Woah. No kipping (cant to them at home), had to break the pullups into 3/2 and 4/1 quite early, but did all the pushups in one set and same for squats. Going to put pushups into my warmup for sure, to weak one them.

Cindy
14

17 rds. pr

080812

Cindy

12 rounds (13 finished at 20:27) [1st Cindy]

Cindy - 7 rounds [1st Cindy]

mary

11rds plus
5 handstand pushups
10 1 leg squats
finished off with 8 pull ups

next time 12 rds

Modified Crusader Warmup:
3x10 pushup/leg raise (90s)/dips
Stretch

WOD: Cindy as rx'd

10 rounds...first 5 pullups unassisted, remainder 30% assist

46/m/184
as rx'd
11

My first Mary today 8+19
One legged squats kill.

m/36/210

12 round 19:45

m/22/160
19 as rx'd

f/38/5'5"/148

15 rounds plus 5 pull-ups

used gravitron at 50# assist for pull ups

m/43/198
21 rounds+5 pu

Was post #881 a typo?

m/43/168

20 rds PR

10 rounds of cindy.

22 Rounds of Cindy this morning in 20 minutes. Have the blisters to prove it. Ouch!

11 rounds of Cindy. Tough workout. Getting better on pullups.

M/30/5'10"/185

Jogged a mile to warm up.

WOD: 22 Rounds of Cindy.

Awesome workout.

m/41/181

Cindy

15 rounds; focused on full depth on pushups, and it tore me up.

cindy:
did 13 sets with a half hour break for an aid run in the middle. first time doing this workout and it rocks.

Did Cindy:
13 sets + 5 pullups + 10 pushups.

Cindy
Lost count 10, I think

m/55/190
first cindy
12

this was my first time doing a cross fit workout, i did cindy for 12 sets! not too bad i hope. i already love this concept.

13 rounds of Cindy

M/24/5'8/160lbs
Cindy
31 sets +5 pull ups

Cindy as rx'd

14 rounds and 4 pull-ups (chin-ups actually).

I finished the 15 round off the clock just for fun.
Brutal workout. Kills me every time.

First time with Cindy: 16 rounds
I love CrossFit!

virgin run with Cindy
16 rounds in 19m53s

BALLYS GYM IN CLARK, NJ ... saw a kid doing the same workout: IF YOU READ THIS contact me cuz id love to have a partner for some of these workouts... i need someone to push me. if you are interested email me at ryanpatrick24@gmail.com

Cindy

17 RD's, 5 Pull's, 10 Push's, 13 Squats

28/m/185

26 rounds of Cindy...new pr!

Alan M/43/5'9"/185# Cindy 16 rds
Kristi F/36/5'4"/125# Cindy 12 rds

M/33/5'8/168
In my first week of crossfit
Mary 7 rnds using hand weights and back against the wall on handstand pushups . Took to many water breaks so I did both .
Cindy 18 rnds using bosu under my feet on pushups . Think I could have done alot more without the extra weight from bosu .
will work harder tomarow

M/18/140
23 rounds of CIndy

M/35/165

14 rounds 5pull/3 Push

Push ups are the drag on this one...Pullups and Squats are quick and dirty, pushups devolve into singles and take up lots of time...

m/19/6'4"/195

Cindy
15 Rounds +5 pull-ups

Cindy

15 rounds

cindy

24/m/6'/81kg

17 rounds

F/28/130

First time with Cindy

16 rounds, plus 8 pushups

13 rounds