Sweet. One of my favorites.

light weight!

3x Cindy, pretty cool.

Took a week off from training. Took my boy walking in the Scottish mountains. Came back to training on Monday and was dreading it. Felt tired and lethargic, probably all that bad food in my system. Decided to do the CFT on Tuesday trained with some one younger and stronger than me. Got a new PR by 20 kg! Crossfit is the business.
M A/42 70kg

Sweet, Cindy on Juice. lol..

Cindy From HELL!!!!
3..2..1..>
"Well, is it like Fran-suck, FGB-suck or Cindy Suck?" ~ Marshall Tucker, CrossFit Athens

Love the video. "I'm doing a film!"

I thought Cindy was bad, for someone getting over stomach flu this is going to suck. OK enough whining 3-2-1 go...

Ahhh! Ive been refreshing for 30 mins to be the first comment and just as it came up... BOOM! Pop up froze up my PC! Oh well, looks like Wednesdays going to be a rough day...

Yes, Cindy(x3), very cool.

I put together some footage from the CFT at the East Coast Challenge, check it out.

should be good fun tomorrow!

Very exciting!!

Congrats Laguna Beach!

Anyone else feel like they are the only Crosfitter in the world without their own affiliate facility?

If so, let's start one...
CrossfitBrazil
(people are hot there)

See you tomorrow Cindy, I'll pick you up at 6

Should i expect to get 1/3 of my normal cindy during this WOD?

This is awesome. My favorite WOD... three times in a row. When I first did "Cindy" a couple of months ago, I only finished 9 rounds. More recently, I finished 20 rounds in the 20 minutes. It's crazy to think that I've almost DOUBLED my productivity in a couple of months.
Aiming for over 7 rounds... Bring it!

Oddly enough I decided not to do Tuesdays WOD cause I'm new to Crossfit and didn't feel comfortable doing it, instead I did Cindy + 1.2 mile run. Looks like Wednesday is gonna be deja vu lol.

Somehow I don't think this will work out to be one third of my Cindy rounds...

Blew out my back big time when doing heavy deads less than 2 weeks ago. (Overtraining). My wife had to drag me to the hospital because I couldn't move. I recovered extremely fast and started doing crossfit again today. I took my time to get back into it as to not re injure the area. I attribute my quick recovery to the crossfit workouts! It's AWESOME!

lol at the juicing comment!

Wow, triple cindy, sweet.

God I love this stuff just started and already I am looking forward to the next days distruction... Bring it on CINDY

Jason Ackerman, that albany crossfit video from the east conference was awesome, congrats on a good turn out, looked like fun.

Heavy Cindy. I'm excited for tomorrow morning. To all those who tried the Crossfit WOD at the National Patrol Rifle Conference, outstanding job. I hope that you tasted the Kool-Aide. Thanks to Matt and Vinny from Motor City Crossfit for bringing the juice.

PS-
Tony Blauer is potentially the coolest human to ever exhist. I am still laughing at his response to the "known juicer" comment last week. Well played.

So this is going to be my first CF workout and guess what... I can't do pull ups. Should I do them assisted with a chair or what?

I've been sitting here since 8 o'clock (east. time) watching CrossFit videos and waiting for the WOD.

I cant wait to get this done tomorrow.

Also, anyone in the bay feel that quake just now?
So there I was, balls deep in fran. 3rd round 7th thruster...I'm shaking on the way up. I stop shaking at the top, pause, then the friggin ground starts shaking and almost lose weight.
Shaking Fran for time=4:36
Thanks to crossfit, I'm now prepared to do thrusters in an earthquake.

Dave,
If you can manage it try jumping pullups. there may be a demo for them in the exercises and demos section.
Good luck and Get Some.

Tony - bring back the designer jeans......and get off the juice (well smoothies)

When I rob people at ATMs, middle aged juicers that wear designer jeans are my #1 Targets.

They're usually good for some coin and the juice swells em up and limits functional strength.

At the bottom of my hit list, on the other hand, is Tony Blauer.

My goal is 11 rounds. Should be interesting.

Who knocked up Cindy?

Haha you're a good sport, Tony. Again, sorry for the jeans comment.

Looking forward to this one! Aloha to everyone!

Hey i saw some conversation about lacrosse on tuesdays page, and thought i would bring it back up.

Ive played for 7 years, and currently play for University of North Texas.

ive done CF for about a month and am anxious to see how it plays off next season. Have you other guys seen any direct translation into you LAX game yet?

Hey guys, I'm very new. Today's WOD was my first. I should probably look around the site more to find this answer but can someone tell me what weight I should do for the squats or where I should look. Thanks a lot!

Help out the new guy here - I can't find video demo for "Cindy". Should I assume air squats (no weight)? I might get one round of 15 pull-ups but probably toast after that - any suggestions for later rounds?

#37 I can't do pull ups and it was suggested that I do jumpping pull ups. Thanks Ruiner

can we call this "East German Cindy" after the article from Monday?

#37 partition as needed.

You are correct, this workout calls for air squats.

As for pullups, if you can no longer do the pullups, do as many kipping pullups, and then start doing jumping pullups to get to 15.

#36 Chris and # 37 Tim.
The squats, unless otherwise stated are air squats. Heels planted, hips drop below knee level if you can manage it.
As for the pullups, 15 per round is rough for a beginner or anyone with limited upperbody strength. Try to do as many as you can and then switch to jumping pullups when you can't handle any more.

The ATM video is fargin hilarious

Awesome video. Tony is the man, even without the designer jeans.

East German Cindy. I love it.

Sam (15), I'd wager a bit lower than 1/3. The bigger sets take proportionally longer (> x3), and the bigger "rest" (while doing the other exercises) doesn't give proportionally as much recovery (< x3).

If you're such a metabolic animal that the time spent in transitions is a factor, it might be faster, I guess.

Any of you 25+ Cindy folks want to weigh in?

Lol i love how tony went from a serious video to answering the accusations from last week...he shouldve looked into the camera and been like "im coming for you (name of guys who called him a gay juicer)!

Hoping for 5 complete rounds and change. My hands have been toast since starting the "butterfly kip."
Glad a rest day is coming, tomorrow is workout number 5 for me since Sunday.

Maurkov

I myself am a 30 round "Cindy"-er

I just figured i'd have enough upper body rest from the 45 squats, that massive amounts of rest wouldn't be necessary, but the following sets of squats might be a factor...

for those of you who post your stats on logsitall, you can post your 400 and 800m times under run. it comes up as 1 mile and you just put in .25 or .5 and enter your time. not nearly enough times on there.

As you may know, I've been selling MiR weight vests at a discounted price recently (info here - WFS). However, I was told my MiR today that my prices were too low (ha!) and that other sellers didn't like it. Honestly, I don't know why they can't go lower too, but that's a different story. It's been suggested that I keep my discounts below $10 or $20. Also, with the rising prices of gas, the retail prices have been creeping up too.

So, if you want to get a vest, please do so now before I have to raise my prices.

Thanks,
Patrick D.

ATTN: Anyone looking to buy a weight vest...

It seems you can't use HTML in comments, so the link I meant to include in my previous post (#50) can be found here:

http://patrickhdonnelly.blogspot.com/2008/03/discount-mir-weight-vest-sales.html

Take care,
Patrick D

Tony Blauer is awesome. I used to get dissapointed when I didnt see a WOD as the video of the day, but now when I see a Blauer vid pop up its like xmas. Rational thought meets preprogramming for action. I love it.

Thanks Tony, and I hope to see your new place next time I am up in VB.

I love the Crossfit Laguna Beach website, excellent work, I love the feel of it.

Tony B. You're the man, your pre-contact cues are the best in the business.

Keep juicing man, Jack LaLanne say its the bomb, "don't just juice, power juice" is what Jack says:

http://www.powerjuicer.com/index-deluxe.html

Have Fun, Train Hard,

Billy

I'm officially a slave to the WOD, reading it every night to decide how to incorporate it into the next day. I had never done double unders in succession until Saturday, and never done GHD situps until Sunday. My abs hurt when I stand up, which is new.

CrossFit is badass.

Tony, funny video. Great advice,'Devaluing yourself". Seriously good advice.

BTW- ATM = automated teller machine.

ATM Machine - ?

This has nothing to do with today's WOD, but what the heck, I was pretty stoked to break 3 minutes on Fran this evening.

Fran as Rx'd - 2'43" *new PR*
Previous PR - 3'04" - 12/17/07

Three years of CF WOD results all kept in journals chronicled the drop in time over the years - from 5 minutes and change in the beginning and continuous improvements to now. No doubt about it, CrossFit works!

And yes, it was all legit. 95 Lbs Thruster, below parallel to full overhead and pull ups chin over to full extension. In fact, my wife made me re-do a pull up and thruster respectively since they were pretty junky.

I program the majority of my own WOD's and use some of the benchmark girls to gauge fitness/improvements every few months. Things are right where I want them - I am looking forward to the Games!

Take care and stay fit!

1 X Cindy = met. stress/burning lungs
3 x Cindy = ?
only one way to find out: 3-2-1 go

Ian, Comment 56, 2:43 Fran wholly smokes, you are an animal!

Have Fun, Train Hard,

Billy

#53, Billy,

I much prefer the Blendtec blenders, they can blend anything!

http://www.willitblend.com/
;)

I'm really liking the variation in the WODs lately :)

#53 Billy
Did you know that Jack Lalanne's nephew, Chris Lalanne, is a CFer?

I can't wait to go home & see the video after reading the posts. My PDA sucks!

Oh, & Tony is one of the coolest, honest guys you'll meet.

Get some, Go again!

I'm here in Ft. Lewis, WA for BNCOC for the next 2 weeks. Anyone know where locals CrossFit on post?

I saw an image a few months back of Ft. Lewis CrossFitters (I'm assuming some SF guys). Any help would be appreciated.

Adam comment 61, Now that you mention it, I remember Chris blogging on CF not too long ago. I think that's very cool...

Kurt comment 59, thanks for the link, Willitblend.com , golf balls blend, who knew?

Have Fun, Train Hard,

Billy

Awesome video. Keep juicing Tony.

RV-KY comment 63, yup,

CF'ers on Ft Lewis workout at the 1st Group Compound. Ask for CSM Sherlock and tell him, Billy Adams said it was Ok for you to workout here with Duke, the short guy or Eric, the tall guy. Please email me after you work out there, I promise that you will not be disappointed.

Have Fun, Train Hard,

Billy

Alright who can answer this?:

Tony Blauer, Chuck Norris, and The Zohan get in a fight wearing designer jeans after doing "Fran", Who wins?....

Answer: Trick question you cant do thrusters wearing designer Jeans...

DUH!

#67 daled

Wrong, Tony can.

Thanks 37, 40 and 41!

#68

Well Caleb did you consider that its also a trick question because Tony Blauer and Chuck Norris are not actually real people...How could The Zohan fight make believe characters?!!

Huh...I thought so ...

Did last Tuesday's WOD tonight.

Run 1 Mile
2 minutes each of:
Row
30# Thrusters (which I had mistakenly written 60#...picked up the 60's and saie "NO WAY, these people must be superhuamn, then dropped to 45's and did a few, then said that I must be Mr. Puniverse and dropped to 30's. Checked WOD when I got home and realized my mistake...I now feel a bit better about myself.
20# Med ball cleans (only had 12#)
Double unders
Pullups

6:45 run on treadmill
156 pts

I must add that I am continually impressed by the fantastic achievements I see posted!

Great job to all!

Just finished the workout from Sunday. With the cleans and ghd sit ups.

Don't have our GHDs yet so subbed 1/2 knees to elbows, 1/2 ab mat sit ups.

RXd with 95lb Squat Cleans

11:22

I was pretty happy with this

Tomorrow I will do both the snatch workout and todays 3x Cindy!

Miranda
CrossFit 801

OK some answers to questions that haven't been asked, and some that have.

Squats - when coach says squat you do air squats. No load other than your butt and increasingly heavy legs. Get that butt at least down below your knees and then stand all the way up tall. A Dynamax ball is the standard CF butt target to ensure consistent depth but shorties might need a lower target.

Pull ups - we love em and do loads. This is a beast of a WOD if you only have a few so try jumping pull-ups or body rows. This will keep the workout rolling so you can do more press-ups and squats. By all means throw in a couple of real pull ups per round but don't spend your 20 mins staring at the damn bar.

Press-ups (or push ups for you seppo's) not much to say. Body stay's straight and arms go from totally straight to bent so your chest touches the floor and then straighten again. This gets easier and easier as the blood pools in your swollen pectorals but make the effort early on to put your chest on the floor. Half assed push ups done fast look weak.

Lastly, folks look at the CF Warm-up (it's there in the FAQ, I checked) and then look at today's WOD. They're the same right?! So yes, you can do something a little different today. Some rowing, the Coach Burgener warm-up, practice your Buddy Lee skills or just knock off the last of that espresso and press go.

Cheers, kempie

Just wanted to say that crossfit is the meanest SOB program in the world. Although my buddy and I are probably the only two people doing it South Africa - we're seeing results quicker than anyone we know. And this from a couple of guys who're in their mid-twenties, have been working out for the past 10 years and played several sports at representative levels. Crossfit makes me feel like I've never lifted a weight - but I'm seeing massive gains. We've even started our own garage gym - no doubt we'll open the first Crossfit SA - just as soon as I get certified, and affiliated.

Thanks a lot guys, the site's awesome, the community's great and the video's and journals are really informative.

I'm converted.

awesome video. NSF?! WTF?! great stuff

This looks like a good one. Cant wait.

Question for a fellow VFF owner or POSE runner: Is it common to have lower back burn when just starting out? I ran to and from the gym, less than half a mile each way, and my lower back felt like I had just done Michael. Bad form, or just part of the process?

morning everyone from TX midnight patrol!!
looks like an exciting WOD.

Tony you rock! I appreciate your videos. F%&k it, I appreciate your designer jeans too. Everyone knows the 80's are back anyway! Keep up the good work.

34/M/168
"As Rx'd":
8 Rounds

Haha. Great video!

Great video!! Dammit I want to meet you Tony!!

WoW

Never taught I'd meet Cindy on crack.....

Diggin this variation on Cindy. As far as metcon goes, this is my favorite approach, doin' it all.

28/M/168/6'4"
"As Rx'd":
4 Rounds

interesting... this wasn't really much like cindy at all, because the pacing was so different. i got 5 rds plus 38 squats. so close!

As Rx'd
7 rounds. As usual, harder than it looks.

40/m/176cm/71kg

As Rx'd

7 rounds + 15 pullups

Kipping pullups and squats to medicine ball all unbroken. Had to break pushups after the first round into 15-10-5 and 12-8-6-4 in my last round.

Anybody else feeling that these workouts are mentally very challenging, if not to say scary? You know before the start that you will suffer big time pushing through.

as rx'd 7 rounds

Cindy and her evil twin sisters. Great workout.
6 full rounds in 18:56.

5 rounds as rx'd.

m/42/5'11/19
start xfit May 09
first WOD 4 rounds as rx'd in 19:50 looking forward to repeating this down the road

33/M/188

as rx'd
7 rounds + 5 pu's

m/29/5'10"/150lbs

as rx'd

4 rds + 14 pullups

#56 ian carver

congrats on the sub 3 fran. i'm jealous.

9 rounds + 6 kipping pullups

I'm pleased I had no breaks on any of the pullup rounds; stayed strong despite the taped and gloved hands (I stupidly tore a large blister on my right hand yesterday) - adding gloves and tape made hanging onto the bar a little more challenging.

All pushups chest to deck with full elbow extension and strong plank position. All rounds broken as needed after 15 consecutive reps; I was happy that I could maintain the 15s for all rounds. The extra pushup/ring dip/HSPU work is paying off.

All squats below parallel with full hip extension. No breaks.

As my pushup endurance continues to improve, ten full rounds will be mine.

37/M/198

As Rx'd

6 rounds + 5 Pullups

47/M/200

7 rounds + 15 pull ups and 6 push ups.

Smoothies count.

"Cindy on Steroids" as the Camp Pendelton CF site says! Go get some!

"East German Cindy"

Mike-5 rounds, 15 pullups, 30 pushups, 8 squats
Drew-5 rounds, 15 pullups, 30 pushups, 9 squats
Walsh-4 rounds, 15 pullups, 30 pushups

finished right at 6...

30/m/508/205

As Rx'ed, 5 and 1/3 rounds.

6 rounds even. Getting 8 next time

age 42
bwt: 210#
5 rounds

As Rx'ed, 5 and 1/3 rounds, with a 20 lb vest.

10 rounds in 19:50
as rx'd, pushups were the weakness

Still recovering and sore from SouthEast CF Challenge.

BW 217
Fast 15 hrs
24 bl protein/18 bl carb/ 21 bl fat

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

3 rounds Rx'ed with 25 lbs vest - easy pace and good form.
Feeling good.

M/24/160

As rx'ed
5 rounds + 15 pullups

4 rds + 15 pulls + 5 push

Hilarious video. Tony Blauer rocks!

"300"

24:14

43/M/6'3"/197

Who made "Cindy" mad? I think I should be able to pull off 28 Rounds. J/k

M/41/175#/6'1.5"

WOD, as Rx'd:
5 rounds + 15 pullups, 16 pushups.

For comparison, my last Cindy a week ago was 16 rounds + 4 pullups.

M/39/185

As rx'd:

5 rds + 15 pullups + 15 pushups

I tend to hit 20+ rounds on a regular Cindy so I thought 6 rounds of Heavy Cindy were a foregone conclusion. The pushups were the weak spot. Rested too often for too long.

More better faster

Last time I did this pukie came to visit. Will he return??

Curious, but do you all do the Crossfit Warmup before a WOD like this? I already work pushups into my CFWU, so I wondered ....

As Rx'd 5 Rounds, this was pretty awesome in that terrible sort of way.

m/53/180
as RX'd
4 rounds + 15 pull ups and 30 pushups

42yo/f/155#
wu
15 pullups-red band
30 strict pushups on feet
45 med ball depth air squats
5 rounds w/ 2 sec to spare

28/M/6'2"/198

9 Pullups (with one resistance band)
12 Pushups
27 Squats

8 Rounds in 20 Min

2 rounds in 9:17

did 3 rounds of back extensions and sit ups for warm up.

Easing back into it and still have a shoulder and hamstring injury.

38/m/241

jumping pull ups

4 rounds + 15 pull ups 10 push ups

as RX'ed hard after swimming

7 rounds

Age=28
BW=185 (depending)

6 rounds as rx'd.

5 rounds + 15 pull ups + 27 pushups

5 rounds + 8 pullups.

Pull-ups major weakness - took up half the time.

hi all,
today's was really tough, i got 20 on cindy the last time we did it and 9 on mary so i thought i'd definately get 7 or 8 rounds. in hindsight i was a tad generous, i got 5 rounds plus the chins and press ups and an annoyingly close 35 squats. i was trying to do 15 butterfly kips each time, i could nail about 10 then lose rhythm. my hands hurt.

dave t, twickenham london

4 rounds, no kipping, push-ups to army standard. Rowed 4X500meters. This was a good one!

so what is more important here: doing the pushups correctly, or doing them faster? I know that by round 4 or so I will be weakest on pushups and find myself breaking them into sets of 4 or 5. Should I just blast thru by doing pushups on my knees instead?

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

Did only 10 minutes to make sure I could walk and go to my BJJ training:

2 rounds in 9 min. 30 seconds.

M/35/185

It figures that pullups would come up after doing weighted pulls with the snatch wod yesterday.

As Rx'd 6 rounds + 15 pullups and 30 pushups

Hopefully deadlifts don't come up tomorrow. I have a DL comp. on Saturday. Shooting for 395. My abs still feel like someone is holding on to the bottom of them and swinging through my legs. Guess thats a bit graphic, but they really hurt.

Sunday- ran 10k
Monday-

85# Thruster x10
50 Box jumps
85# Thruster x8
40 Box jumps
90# Thruster x 6
30 Box jumps
90# Thruster x 4
20 Box jumps
90# Thruster x2
10 Box jumps

Time: looked at timer, it never started. Arrg!

Tues- rest
Erin

25/5'9"/137

5 rounds + 15 pull-ups

I did Cindy last night (in addition to yesterday's WOD with a PVC pipe to work on form). I got 14+ rounds.

My pushups are killing me. I got through 5 sets without a break, but then end up doing broken pushup sets (5-3-2 or 5-2-2-1). The breaks can be 10-20 seconds, which eats up a lot of time. I'm most concerned with keeping my form (nose, chest, and thighs to the floor)...am I doing this right? Do I keep doing what I'm doing expecting my pushups and Cindy numbers to improve?

Lastly, should I do today's WOD or sub something else?

ok i love crossfit, and the buddy i teach with loves it to. We are converted bodybuilders, and love the results we see with crossfit, BUT wow the posts on here are so wierd. we love reading them because we make fun of them everyday! keep up with the dorky posts. haha

I too wanted to improve my pushups. I scheduled a tabatta push up session twice a month or a pushup ladder. this helped greatly. The wod question you could do todays but just do not expect numbers just relish in the struggle.

-I only thing I've ever juiced are smoothies.

haha, priceless.

Great WOD.

m/29/195

as rx'd

4 rounds + 6 pullups.

Trying to learn the kip technique through the videos, still can't do them, so I'm stuck doing dead hang.

(50lb assist on pullups)
2 rounds +15 pullups and 5 pushups

I guess I really need to start counting calories. I've been stuck at 230lbs for 5 months now. Bleh

6 rounds as RX'ed
Could have done more, if would have been for yesterday workout.

Another awesome workout. It's amazing how there is unlimited variety to true functional workouts. Also, check out the workout from navyseals.com (WOD). I'll give you a hint before you check it out, it's called Frannie.

24/m/175

As rx'd: 5 rounds... terrible

thought it would be a good idea to split my lifting schedule, crossfit in the AM, heavy lifting in the PM. Last night was my chest night so pushups hurt!

26/m/196

jumping pull ups

4 rounds

m/29/210/6´6"

As Rx´d

3 rounds
+ 15HU & 30PU

Almost 4 rounds!

Am I the tallest crossfitter out there? I saw someone claiming that title yesterday.

Petter

m/37/174/5'8"

7 rounds scaled per Brandx (Pack)

9 pull-ups
12 push-ups
27 squats

37/m/150

5 rounds plus 15 pullups and 4 pushups
Tougher than I thought it would be

CapeCodDave#116:

Answered by Kempie at #73. You will find that many of your questions will be answered long before post #116. Kempie has volunteered this month to explain each WOD and "pre-answer" some expected questions.

Thanks, Kempie!

M/42/175/70"

4-rounds 15-pull ups, 30-push ups, 20-squats
5-rounds @ 21:00

rats. I got to the gym and forgot the numbers.

I ended up 20 minutes of:

10-pullups
20-pushups
35-squats

...maybe I just "made" myself forget the real number RX

5 rounds in 20 minutes - pull-ups kill me.

started an adults gymnastics class last night - an hour of tumbling, flipping and handstand walking - not a bad addition to Crossfit training.

Wow!

Cindy on steroids!...should be interesting considering that I can effectively kip 15 PU on a regular basis although I can see having to partition them after a few rounds. I am shooting for 5-10 rounds range I really dont' know how that's going to go. I guess I'll know after 2-3 rounds...

3,2,1...GO!

m/43/175

as rx'd

6 rounds plus 5 pullups.

Went with "Cindy" the good ol' fashion way...

5 pullups
10 pushups
15 squats

12 rounds

My abs are still pissed at me for Sundays WOD. Any one else?

bw 165

5 rounds as rx'd (45 squats shy of 6 rounds)

+ 24 lb weight vest

Adam from Temple
I'm going to be visiting some friends in Manayunk this weekend and was wondering if there is a Crossfit gym that's close to get my WOD in? I would prefer not to go to the local globogym if at all possible. Thanks

hey sleeveless(#14), I feel like you do. I just got out of the army in Ft. Bragg,NC and moved to the middle of farm country in Minnesota. People around here think that you are wierd for working out, let alone crossfit. I'm with you. Brazil here I come.

Question from a Newbee:

I have been feeling a little under the weather the last 2 days, but I have still been doing the CrossFit WODs. I really want to do the WOD today but I am concerned about "overtraining" (for lack of a better word).

What is the experience of you out there? Do I do the WOD or take 1 or 2 days off to get better?

Thanks!

Anybody's abs still sore from Sunday's GHD situps? I did them on monday and am still having trouble standing up straight...make that standing up, bending over, sitting up, laying down, it all hurts!!

Did the old Cindy, with all clean pull-ups

Did 10 rounds and 10 push-ups, 15 squat and 3 pull-ups

warm up with 500 meter row
5 rds
500m row

almost puked. get some

4 rounds +15 pullups. My grip was really limiting. I've been trying to file down my calluses but they are still on the verge of ripping.

WOHOOO!!!! I just got an internship at a gym/martial arts center! I'll get access to good trainers to learn from *and* become a mean fighting machine.

I just wanted to express my thanks to Brian MacKenzie, Rookie and the folks at CrossFit North Santa Cruz for putting on the Run Technique and Endurance Certification last weekend. I have already began see vast improvemetns in my running form and I have become a much more efficient runner. Just like there is a standard form for all of the crossfit exercises, there is a standard for running and Brian MacKenzie does a wonderful job teaching that standard. I highly recommend this certification to anyone interested in improving thier running form and endurance.

5 rounds.....squats were burning baby.....23/m/6'3''/215

M/52/179
As required 9 rounds

I was very tempted to do the buttercup workout, but made myself do the extra couple of minutes for the puppy workout instead. I was able to do four rounds in fifteen minutes.

horrible showing. almost embarassed to post.

4 rounds plus all pulls and push's and 34 squats. After the time ran out I still finished the lat set of squats...so I guess 5 rounds in 20:08ish. I was not feeling it this morning and could not get going, this is when I wish i was going to an affiliate so someone could push me. Normally I have no problem pushing myself, but today was a different story.

Did snatch WOD this AM, then did the 'lift off' with another team member for the chance to compete in the .75 body weight bench press - I hit 28, he got 29 (I lost a rep by raising butt off of bench!). Plus 8 reps since I first tried it a couple weeks back.

Took silver in the NPC Olympics target shoot yesterday - good fun.

Still have dead hang pullups to go.

Taking a pass on this WOD - body is beat up in the feet, abs (from GHD extravaganza I did Monday), hamstrings, low back, tennis elbow ... time to take a bit more rest.

Paul

M/27/175

Hi guys,
I am a newbee and its just my 3rd day following the WOD, earlier i have been doing weight training (with heavy weights) and cardio ( running for 1/2hr or 1 hr before weight training). Can any one please suggest me if its sufficient to follow only WOD and do nothing else, i think i still have some energy left after the WOD.
Thanks in advance.
Hoshi

Rx 5 rounds in 19:23. I was slapping my thighs to try and numb them during the last set of squats. lol! Already was in the mid 80's here in S.C. at 10am. Semper Fi

31/M/170

5 ROUNDS PLUS 15PUS AND 30 PUS.

WANTED TO GET 6 ROUNDS BUT RESTED 2 MUCH BETWEEN EXERCISES. NEXT TIME..

23m/160/66"

As Rx'd:

6 Rounds + 15 pullups +16 pushups

I was able to burn through pullups and squats each round....
...pushups on the other hand...they were performed to military standard, but I had to partition into sets of 15 by round 3 and at the end of round 5 i was struggling to get 5-7 at a time.

Enjoyed the pain!

Band assisted pull ups and knee push ups
4 rounds

31/m/190

as rx'd

6 Rounds + 15 pullups + 16 pushups

Awesome workout. Pushups were the sticking point for me.

As RX'd: 7 rounds plus 9 pullups. Wow

WOD near killed me or at least felt like it.

completed 5 rounds just

Pull Ups Kipping technique is coming along but still needs more work. Had to revert to a few jumping pull ups on each set.

Push Ups - did these on two benches parallel to each other rather than on the floor.

Coach Blauer another cool video. Is the elevator one next?

Neil

Neil

hey got a tech question for someone. i want to get the WOD sent in a text to my cell phone. i can't figure out how to do it. i get it emailed to me but i need it sent to my phone. if you know how please send me an email. thank you

completed 9 rounds and have the blisters to prove it!!!

6 rnds. in 20:30 was short 15 squats to finish in 20 min.

4 rounds +
15 pull-ups
30 push-ups
5 squats

All pull-ups unbroken. Squats to 10" med ball. Push-ups slowed me down.

WU- 3x's 15 sit ups, supermans, samson's

WOD- 2 rounds + 13 pu's
Richard moved the pull up bar and it's harder! Pu's took me forever!
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

m/26/74kg

6 rounds and 15 pull ups.

bit of a layoff for the past while but back stronger now. good summer of training ahead!!

WU .5 mi. walk on treadmill
WOD
6 rds plus 7 PU

WU .5 mi. walk on treadmill
WOD
6 rds plus 7 Pull Ups

F/39/121

3 rounds with some of the pull ups assisted. I did Cindy on Sunday and lunges, hang cleans and squats yesterday...bad idea!!

as rx'd:

7 rounds + 15 pull ups + 30 push ups + 20 squats

(25 squats shy of 8 rounds)

all pull ups unbroken

Awesome Video never thought of that approach

Did a nice long warm up today and did the WOD in the globo gym. I stopped with 2 minutes left because I was exhausted. Total was 3 rounds and one set of pullups. However, I did my first set of pullups all kipping. It was pretty amazing. I think I finally have the kip down.

JFG

Wow, that was a smoker. Curiously the push ups set me back the most. Guess I'll just have to work more on my push ups.

5 rnds +15 pull ups and 1 collapse (attempt at a push up)

"3x Cindy"
AMRAP/20
15 pullups, kipping, full extension to chin over bar
30 pushups, chest and chin on deck to full extension
45 squats, A-to-A to full extension

All sets of pullups unbroken, pushups and squats broken.

4 rounds + 15 pullups, 21 pushups

M/27/180

5 rounds, but I am going to downgrade it to 3 rounds because a trainer came by and gave me some pointers on my form.

Thanks for the tips. I'll be practicing the squats and push ups tonight.

4 rounds + 15 pull ups 30 push ups 12 squats
pull ups are getting better, stil can't kip. watching the movie clips still don't help

27/M/160

7 rounds + 15 pullups + 15 pushups.

There's nothing like a painful WOD to help get you through Hump Day.

6 rounds in 20:13
I am never taking Hot-Rox before a workout again.
My heart feels like it's going to explode!

M/44/200lbs/6'2"

5 rounds

could have done a little more b/c at a regular gym sometimes people jump in on equipment your using and slooooow you down!!
hello, can't u see I'm in the middle of my CROSSFIT workout????

CFWUx3 (pu's & dips only 2 rounds)

WOD: as rx'd

5 rounds plus 1 pu

My Cindy pr is 18 rounds, was aiming for 5 on this version. Pushups, as usual, were the time killer.

5 rounds with 25 pound weight vest with only 3 seconds to spare. Much harder than I anticipated (isn't it always??).

Any advice on whether or not you should do the WOD if you are sick? I wnat to do it but don't want to get sicker. Suggestions?

28/m/175 lbs/6'3"

As rx'd.

5 rounds.

I finally got sick of my gym (the ones that wouldn't let me wear my FiveFingers in there) and after smuggling chalk in in my pocket today I went and got a membership at another place. They're no CrossFit gym, but they have an entire Oly room, plyo boxes, and they said I can do all of my CrossFit stuff and they'll leave me alone! They also have a coach there named Jianping Ma who is a 1984 Olympian, three-time World Cup medalist and five-time Chinese National champion weightlifter. That'll do until the day, God willing, I can get a garage gym going.
I also started the Zone diet (for the most part, I'm trying to eat the right foods, then I'll try to figure out the blocks). Life is goooood.

Thanks Coach and the whole CF community.

M/28/190

Super Cindy!

5 rounds

broke up push-ups & pull-ups as needed after 1st round

34/M/77kg

7 rounds + 15 pull-ups + 10 push-ups

4 rounds (with assited pullups)

Almost finished one round

4 rounds + pullups and 27 pushups

5 Rnds+ 8 pullups

43yrs old/male/174lbs

hi been crossfitting for 4 weeks bloody awesome

just done wod x 6
knackered
question for all why dont everyone just do the wod as is written? if u are going to cut it o add weighted vest etc. why comment on it as it isnt what you have done?

cheers paul from WALES UK

30/M/190

very disapointing

3 rounds plus 13 Pullups.

John

As Rx´d:

6 rounds

33/F/5'10"/155

Going to be on and off the grid for a bit to work on some of my weaknesses.

Back Squat
185x5; 3 sets

Bench Press
115x5; 3 sets

Deadlift
230x5; 1 set

post: misc. skills practice

#205 Paul. A lot of people have to sub the WOD , eg if they cannot do pullups and others like to make things harder by adding weighted vests etc. After completing a WOD with said vest i will damn sure post that I was wearing it!

6 rounds plus 1 pull-up

If I had to do one more round I think it would have taken me at least 5 min.

Tony Blauer you crack me up! "She spent all my money! I can't believe she spent all my money!" That gives me something to look forward to when I get married next month!

Question for Coach....

Do you have an updated template for how you are developing the WOD's? I've noticed that the 1, 2 and 3 element cycle WO's are not the norm and wonder how things like the "Dirty Dozen", "Filthy 50" and today's WO's fit in based on the Feb 03 CF Journal template. Thanks.

Ian, MY MAN!!! Strong work! You were a beast in January, you're totally ready for the Games now! Good luck!

#142 Nik - Why do you feel the need to lift on top of doing CrossFit? If you're trying to put on some size, follow the Starting Strength program (or some MEBB variant - check my log for more info if you want). If you want to get stronger, just stay with the WOD. Doing too much is typically counter productive. If you don't think so, then do whatever you feel is best. But I can tell you that very few of the CF elites do anything other than 1 WOD per day. I've heard more than one say that if you've got energy to do anything else that day, then you didn't go hard enough on the Rx'd WOD. I agree with that probably 99% of the time. Don't get sucked into the overtraining (under-recovering) trap. There was a video within the last few months where Eva T. addresses this very issue, but I can't seem to find it right now.

#168 Hoshi - Same as above.

Oh yeah, 6 rounds + 15 pull-ups. All reps full ROM.

as Rx'd

6 rounds plus pullups and push ups. If my gym didn't hate the crossfitter i've become yesterday, they sure hate me as a crossfitter today after I yaked all up in the gym trash can on my last set!

(this is only my second week at crossfit, I still need to learn my pace)

as rx'd

7 rounds + 14 pull-ups.

Wade #157-
Totally your call. Day off might be right, you might also tackle the WOD and cut it in half. Rounds in 10 minutes, take a nice easy pace. Get the metabolic rate up a little and see if you feel better but don't do a scorcher. There is no formula that trumps common sense on this stuff!

5 rounds
10 pullups

M/27/183/69

6 rounds as rx'd.

46m 200#
4 rounds and 15 pullups, 30 pushups, 34 squats.. so close, but I was spent.

All pullups unbroken, but all pushups broken, badly at the end. did the first round of squats unbroken, then broke them up.

A tough workout (aren't they all); much different flavor than Cindy. I really like the 20-minute time limit WODs: I feel like I get that great intensity without wiping myself out for the rest of the day.

Mr. Blauer get video! Real world advice everyone can use instead of fancy self defense moves that without alot of training would just get some one messed up if not killed. Always avoid the fight if possible and it is usually safer using your brain instead of your brawn

age 18 bw 170
6 rounds + 15 pullups + 12 pushups

Glen #212-

I'm not Coach but I'll take a crack at that. The theoretical template could build a 3 gymnastics move WOD like Cindy (pull up, push up, squat) just as easily as it could build a 3 weightlifting move WOD like Linda (DL, bench, clean). Nothing is really violated here as the goals are simply variety, intensity and functionality. In general we find the most bang for our buck in couplets and triplets that are smartly structured. Too much work leads to an undue amount of pacing (to survive) and this starts looking more like an hour long step aerobics class than CrossFit. The occasional chipper however (like the filthy 50) is a hell of a stimulus, just not something to build the backbone of an effective s&c program from.

There was a time when the WOD was literally drawn from a hat and it was indistinguishable from the regular programming...with the exception that the legs were hammered 3 days in a row instead of the usual 2!

As Rx'd: 7 rounds, 15 Pullups, 21 Pushups

M/27/265/6'3"

As rx'd

4 rounds at the buzzer.

as rx'd: 7 rounds even

push ups are my nemesis

really tried for fast but full ROM on squats - opening hips at top...

Not as Rx'd. Shoulder therapy and lower body + torso opportunity, day 4.
Started with 15 minutes of stretching.
Rounds of 45 situps on a slight incline and 45 squats.
Result, 6 rounds plus 45 situps in 20 minutes.
The situps were the long pole in the tent but my legs were hurtin' too.
Finished with 15 minutes of stretching

40/M/275
2 rounds + 15 more body weight rows.
I know I suck, but at least I am sucking less every day.

Pack:
Complete as many rounds in 20 minutes as you can of:
9 Pull-ups
12 Push-ups
27 Squats

7 rounds, +9 pullups, 12 pushups and 26 squats. ugh

Did first 4 pullups underhand deadhang, with a little bend in the elbow. Rest were kipping. Had to break into 4s by the end. Most rounds of squats broken into 15s.

Didn't quit at 19mins like I did last go round with Cindy.

#198 propain

Pretty fortunate of you to stumble across a gym which has an oly coach of that calibre. Take advantage!

#205 Paul

Welcome, it's good to see more and more people in the UK are embracing CF.

It's for reference, note the "compare to" links on wods that have come up in the past. The last one to have the link is the CF Total wod from last Friday.

wod as rx'd

Trained outside today, only had my PM rings as the elite's are in the gym. Pull-ups done off tree branch.

7 rounds 15 pull-ups.

32/m/210/6'5"

5 rounds

Had about 10 seconds left but I used everything up making sure I got 5 done. Didn't have another pull-up in me. Funny thing is, first round was done in 2 mins...all down hill from there. :)

28/M/5'6"/180

WOD as rx'd: 9 rounds.

Pull-Ups were a challenge today, but pushed through it and got them done. Lovin it more and more everyday.

Push it til you Puke!

Wednesday 080604

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats
CFWU x 3, As RX'd:4 rounds. Much Harder than it looked.

4 rounds of:

45 squats
15 knee push ups
15 jump pull-ups

I had to scale it down, but it was amazing. I feel great!!

25/m/205

made 10 rounds, but I was kipping the pullups, so I cheated.

WOD: "S. DeMay", USFS Wildland firefighter and newbie Crossfitter:

5 Rounds:
Run 400m
21 Pushups
21 Box Jumps
20 One-Armed Rows (65lb. aux battery)

Time: Same Day, 95 degrees @ 40% humidity.

cfwu x 1
burgener wu x 2
Squat Cleans 3x5 15# bar, 45# bar; 60# (on women's bar)
WOD:
70# squat clean x 10, 8, 6, 4, 2
Sit ups on GHD x 50, 40, 30, 20, 10
26:08

fear was the word of the day. squat cleans scare me. period. i wasted so much time. however, this translated to very good form. full squat, A2A, every time. the other time-consuming/fear thing was that the weight room was so humid, i had to wipe down the GHD and my hamstrings every 10 reps. i did the set of 20 unbroken and slid all over the place. scary...

ck

p.s. first thing i did when i was done was take some sudafed. holy sinus headache!

I can do 15 pull ups the first couple of rounds but after that I have been doing as many as I can then sucking wind for 10 seconds and then finishing the set before going the the next exercise. Is that better than doing say 10 then jumping 5 or doing negatives for 5?

I did an empty-stomach Fran this morning at about 7:30 and PB'd with a 3:24. That was a ton of work for only a 2 second improvement but the big story today was the mental clarity I had during Fran and my quick recovery afterwards.

Previous to this I've pretty much been stumbling through the clouds during Fran but today I could self-coach and think about the next set so there's something to be said for the highly demanding WODs and meal timing. I'm not advocating doing all my WOD's first thing in the morning before breakfast but I definately think I should be at least 3-4 hours removed from my last meal for the high-powered WODs. I could probably eat a sandwich during my deadlift workout they take so long...

All thrusters unbroken (some pauses), which is the key for a fast Fran and the first set of pull ups were unbroken. The set of 15 went something like 6,4,3,2 and the set of 9 were all 3's. Definately need to improve to 10, 5 on the set of 15 to make the big jump closer to sub-3. Encouraging workout this morning, time for some strength stuff in the PM.

Did yesterdays hang cleans 135-155-175-185-195-200F-195F-185F-175-175 waited 5 minutes

then did today's Rx'd finished on round 5 with 15 squats completed. Are WOD's and crossfit.com like heroin to anyone else, If you dont have it you go through withdrawls?

ARRRRGH I knew I was slow, but I only got 3 rounds 15 pulls 30 push 38 squat......

the pullups were the worst for me, still getting them. I got a pr of 10 consecutive pulls today, which was good.

This is my and 3rd week zoning and 6th week crossfitting.

M 192 36 6'2"

Tom, how'd you do?

In reference to my earlier post #213, can anyone point me in the direction of that video with Eva T. talking about rest/recovery? I've looked through all my videos and the E&D page but can't seem to find it. It was a great video as I recall, and I'm pretty bummed that I can't find it. :-(

Thanks!

lessee, triple cindy...

3 rounds + 15 pullups and 23 pushups

I can do 15 rounds of Cindy, so the fall off is
pretty intense.

M/175/36/5'6"

In reference to my earlier post #213, can anyone point me in the direction of that video with Eva T. talking about rest/recovery? I've looked through all my videos and the E&D page but can't seem to find it. It was a great video as I recall, and I'm pretty bummed that I can't find it. :-(

Thanks!

I scrolled all the way to the 80th comment before I hit any postings related to todays WOD results....Never mind me; I only got five rounds..so now I'm just pickin' a fight.

Is Tony married? I didn't see a ring. I'd like to get in line please ;)

CFWU 1x

WOD as rx'd:

5 Rounds (+ 15 Pull-ups, 30 Push-ups and 31 Squats)

Since I was just short of 24 rounds last Cindy, I shot for 8 today.

Yeah - nahgonnahappen. The pushups are still my sticking point and I have to rest too much on them so I lost time. However, I can say that I think the next Cindy should have some improvement as I was always able to get more than 10 pushups before having to rest.

Thankfully the pullups are a non-issue compared to the rest.

6 rounds, 15 pullups, 30 pushups, 21 squats. I should have pushed a little harder, but still a good workout.

5 rds plus 5 pull ups

all pull ups strict, Marine Corps dead hangs.

Ur Rah

does anyone know how to get the wod text sent to your phone?

Wow, stupid echo post...

Daniel #234, you got 10 rounds? That's a pace 1 round every 2 minutes...

And kipping isn't cheating unless it specifies "Strict."

4 rounds + 7 pull-ups.

I just did Chelsea on Saturday, and I'm still sore from THAT, so this was hard! I want to think it was harder than it would have been otherwise.

I've been doing CF for 1 month and I'm seeing great changes. Thanks!

4 rounds + 15 pullups and 15 pushups
--finished that 5th round after time

26/m/210

4 rounds but had to save the last 5 pullups until the end. Lots of 1 rep sets today!

5 Rounds. DONE SIR DONE!

Being different like Sutherland lately.
pre: rom stuff
post: back extensions Lsits

Kept the three gymnastic template for 20 minutes
replaced 15pulls with 3 assisted muscleups
scaled the pushups to 20 due to extra from muscle ups
replaced the 45 squats with 20 pistols, I am working on weak areas this week

Estimated 5 rounds of the Cindy the Sasquatsh with some extra pulls based on prior efforts

Hit exactly 5 rounds with my mod so not far off, plus great rest for tore up hands and I am out of tape.

5 rounds plus 10 pullups
as rx'd

Bwt: 135

As Rx'd w/ 20lb vest

6 rounds + 15 pull-ups + 21 push-ups

As Rx'd
4 rounds in 18:21, couldn't bring myself to jam out any more pull-ups.

4 rounds...had 40 seconds left, but I couldn't bring myself to even attempt anything else

5 rounds plus a few pullups
Used the least assist band on PUs. Still no kip. Pushups were military and squats were dynamax depth.

CONGRATULATIONS to "Laguna Beach CrossFit"!!!

What an awesome group!...
Jimi, Madeline and Gillian it was a pleasure meeting you and the crew.
Great location and Great facilities!

HP Snatch rep 1:
55-60-65-70-75-75-75-75-75-75
tried about 7 times for 80#....soooo close…

Soccer tonight

Erin

5 rounds + pull-ups and press-ups

Just all about the press-ups - weak ...

Cheers, kempie

30/M/180

6 rounds even. I was feeling proud of myself when I read Speal's post, thinking I had kept it close to him. And then I realized he wore a 15# vest. Good God man, I hope you do well at the Games, you deserve it.

Patrick #249

Go here: http://www.angrydalty.com/
Click on link @ left - "Xfit Notifier"

You know that scene in Animal House where Pinto has the angel on one shoulder and the devil on the other? I am pretty sure that is what is happening to coach on this one.

Angel "just give them Cindy"
Devil "no way..punish, punish, punish"
Angel "just give them Cindy, that is good enough"
Devil " Not a chance...why don't you triple it!"

why did you listen to the devil?

Completed 7 rounds in 19:56
jumping pullups

5 + 15 pullups

All sets broken in half

Battling horrible chest cold, did 4 rounds w/ assisted pull-ups.

Felt like an accomplishment though,with the bad cough dogging me the entire time!

47 5'10 195

cfwu minus pull ups

4 rounds + 8 pull ups

3 rounds plus 10 pullups

27/m/160

5 rounds + 15 pullups + 27 pushups

Dang. I did three rounds and I was broke. Had to sub 150# lat pull downs for pull ups. I know I know...give me time and I'll get better at this. It's only day two. Loved it...and yet hated it at the same time. I'm a fan!
Stay Strong,
Paul

MD 5 rds & 7 PUs as rx'd
SH 5 rds as rx'd
SC 5 rds & 8 PUs as rx'd

26/m/157

4 rounds + 15 pullups

woot

22/M/135

8 rounds + 15 Pullups + 30 pushups + 12 squats. Finished the entire 9th round in 20:31.

I was a little surprised by this as my previous Cindy record was 24 rounds, and I pegged this as being harder. But I guess losing that rotation time made up for the extra strain of more reps per round.

1000m Fin Work (200x2, 100x2, 50x8)
ROM's

WOD
7rds +15PU's

Think I actually got 8, but due to me not paying attention to detail, I forgot to do a set of Squats. So when I stopped to do them, I lost count of what Rd I was on. Had only 5 marked, but was sure I was on my 6th. Who knows.

Anyways, I need to up my fat intake. That or be more disciplined with my sleep & eating/Beers when training 2 a days and grappling 3x's a week.
.. A beer does sound good right now though.

Get some, Go again!

4 rounds + 6 Pull ups
Very Lazy

m/33/5'11/172

as rx'd 5 rounds. Pushups really slowed me down.

F/26/63"/118#

As Rx'd
5 Rnds + 10 pull-ups

At the local playground where there is actually a pull-up bar from which I can swing (unlike my gym) and allowed me to do all pull-ups consecutively for the first time in a LONG time. My hands didn't even rip until the very last one.
I enjoyed this much more than Cindy.
Thanks Coach!

28/m/188

4 rounds + PUs, push-ups, and 14 squats

I'm a day behind and did this after some PVC practive on the Hang Power Clean.
400m run
100 squat
800m run
75 push-up
1600m run
50 burpees
Right about 25 minutes

Great Workout BTW!!!

51 yoa new guy, 180, 5'08

did some cf working out at the Nat'l Patrol Rifle Competition, in the Detroit area. Thanks to the CF rep who came from Ann Arbor (?) to help us...

as rxd today, three (3) rounds

Jim 48/M/160 7 rounds +3 pull ups
Mark AKA hosedragger
28/M/220 4 rounds even.

40M/190#/5'7"

400m run

CFWU X 2 minus PU's

as Rx'd:
5 rounds

the gym was stanky hot and humid today. felt like we were working out in sludge...still, good workout.

m/37/182

rx'd with 20 lb. weighted vest

8 rounds +15pullups+20pushups.

WOD as rxd:

4rds + 15 pullups + 18 pushups.

Good WOD. My main weakness was the pushups. They really held me back.

400M Run
CFWU x2

5 rounds with 20 seconds to spare.

A truly pathetic attempt. Extremely tired after yesterday. 3 hours in a car, Golf for 5 hours, 3 more hours in a car, sleep 5 hours, go to work, do crossfit. I will kill this one next time it shows up!

22/M/162

5 rounds + 2 pullups

2nd day of doing CF. The pullups were brutal after 2 rounds. Really enjoying it so far and looking forward to getting in better shape.

# 176 and #249 -- for crossfit sent to your phone,
go to angrydalty.com.

XFit Notifier

Newfoundland time is the earliest time zone listed. That gets me a text message harsh wakeup call at 5:35 or so CDT every morning.

I like having the phone in the gym as reference.

31/m/5'8"/175

7 full sets at 19:58

32 yom 240 bwt
bike 10 miles
wod as rx'd
4 rds 15 pu's 10 push ups
great wod.
bike 10 miles

awesome video by tony blauer. that is great to know and he is funny at the same time. love it.

M.31.5'7.174
As rx'd
7 rounds plus 12 pullups

CFWU

3 x rounds,,,however I neglected to do 30 push ups/45 x squats...for some reason I was thinking 25/35,,,and I resorted to jumping pull - ups...the weather is great in Va Beach right now, 94 and a bit of humidity so it was a nice time.

46 / 177

as rx'd

5 rounds plus 15 PUs and 5 push-ups.

25/M/158/6'1

5 Rounds + 15 + 30 + 7

That was not easy...

they should call this "cindy's heavy sister".

5 rounds plus 15 pull-ups, 30 push-ups and 19 squats.

as rx'd: 5+15 pullups

felt weak. 5 rounds + 15 pull ups

5 as required. No jumping, strict push-ups.

Im happy as my cindy are at 18 reps.

M50/197#

Warmup: CFWU - Pullups - Pushups

WOD: 4 rounds + 12 pullups

Round split times: 3:07/4:47/5:02/5:07

Notes: WOD is Cindy x3 (except not for 60 minutes, thank goodness!) It probably more proper to call this WOD: "Triple Strength Cindy (TSC)" Typical Cindy score for me is 16 rounds, so is 4 rounds of TSC(=12) unexpected? Less transition time, but more endurance is needed for each exercise. The 3:07 time for round 1 is not far off my first 3 rounds of Cindy. It looks like I hit the wall much sooner than with regular Cindy.

9 rds on the nose
bwt-167
34 yom
5'10"

5 Rounds plus 15 pull-ups and 12 push-ups

Love this workout

4 rounds
Can't break the 200-lb body weight barrier.

145/M/18

6 rounds, 15 Pull-ups and 7 push-ups.

7 rounds - died on pull ups...

5 Rounds plus 5 pull-ups

3 rounds completed + 5 pull-ups

This was the second WOD that I have tried (Cossfit total was first). I have been tracking the WOD for a while and finally decided it was time. I am a mechanical engineer and needed a change in my workout. I found the crossfit website and watched many of the videos. Good stuff and I can't wait to start seeing the results everyone else has posted.