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.

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

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!!

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