mary, mary quite contrary

how come we get an option when they are two completely different workouts

wow i was just thinking about mary today. im pumped anxious to see if i have improved from last month!

Just returned home from the Golden Certification. What an Awesome experience. We all know the Physical prowess of all the Certification team. It is equally matched with their professionalism and passion for teaching. Now I am off to my ice bath.

my choice of girls huh.... lucky me

Mary again for me. need to work those pistols

just returned from level I cert in Golden. Been waiting almost a year to do this and I was not disappointed. I got everything I wanted out of this cert and then some. The staff is great, can't say enough about you all. I will expect more from myself and got a reality check. My fran (and other wod) times were not legit and technique is non-negotiable. I was so close to my first ring muscle up and know with Becky/Boz's tips I'll get it soon. I can't recommend this enough.

Only suggestions,,,the staff should get a sense of humor and Spealer should get some bigger quads & Boz should really practice the muscle up a bit more. jk,,,you guys rock. Thanks is insufficient.

Right, gotta get those pistols firing

We are having a competition this Saturday at our gym:
http://www.crossfitgarage.com/?page_id=849

And we are going to be doing Mr. Joshua, and honoring Joshua Thomas Harris for his sacrifice.

I was just wondering if anyone who reads this might be aware of more of the details of his life, and service, so that I would have something very relevant to say before the event starts. Thanks in advance.

CF HQ - just flying back from the Level I cert in Golden. I can't say enough about how amazing the experience was. The trainers were so professional, knowledgeable and, most of all, fun. I knew I was going to learn a ton, but I never considered how much I was going to enjoy the entire experience. Well done especially to Andy and Boz, who prove that CF really does have the best people around. Great job.

Matt

Cindy was one of the first crossfit wods I did. I hope I've improved...

About 9 rounds of Mary the last two times I did it. I hope I can break that!

I was just thinking how I wanted to do some HSPU's... but then I dont have a posted time for Cindy... what to do, what to do...

I know!

Do Mary, rest 10 minutes, then do Cindy!
Yay!

Trying to put together words to describe my inspirational Level 1 cert. experience this past weekend at FirePower Crossfit, is not an easy task.
The weekend was jam packed full of practical, hands on information delivered at the highest level of professionalism. I am so proud to call CrossFit my sport.
Pat, Nadia, Dennis, Stephan and Chuck...you are incredible ambassadors to our sport. Thank-you.

my buddy and i may do both. oh boy

It looks like we get this choice about every month. I do these alternating every time.

Cindy this time for me.I haven't done so well the last to times. It was getting tough for me to beat my PR.

Now that I am on the Paleo diet lets see if it helps.

delightful

Crossfit HQ- OK, was nervous about attending my 1st cert at Crossfit Firepower up in good ole Canada. Ended up having a blast and having my skills reinforced by the great trainers who came in for the weekend. Their lecture style was light, entertaining and quite informative. Their instruction with the movements was right to the point. This was a great experience, and I think that everyone left on quite a high note from it. Great job Pat, Chuck, Stefan, Nadia, and Dennis! Thanks also to Andrea for closing Firepower for us over the weekend. ( The beer at the end of the first day was a GREAT reward!) Thanks again- Randy

And it is PRETTY cool to be in a photo on the main page!

Oh Cindy we meet again. I'm very excited! Time to set a new PR!

Had a blast at my level 1 cert in Milton Ontario at the lovely CROSSFIT FIREPOWER! Great seminar, great coaches, can't wait to apply what I've learned in my own training and with others! The excitement I've had the last few weeks sure was met, nothing more fun and INTENSE like Fran for the first time with a barbell(I'm a kettlebell fanatic!) I HEART CROSSFIT! Thanks again Andrea(host), Pat, Chuck, Nadia, Denis and Stefan! You guys ROCK!!-Angelina

I can't do one legged squats, I keep falling down. Should I work on Mary or should I stick with Cindy?

Was Chuck in two places at the same time? Did HQ clone him?

Cindy was my first WOD a few weeks ago..I want to do Mary since I did 20 sets of Cindy last time but not sure how many sets of 15 pull-ups I can do since my kipping PU's still blow. If I broke the PU's into 3 sets of 5 before going back to the HSPU, does that mean I'm not ready for Mary?

wat exactly is the technique for a one legged squat... is it like a lunge or something completely different?

is the squat with cindy just body squats?

Why do these come up every few weeks?

I don't mind the movements. I just get bent about the AMRAP's. Can't get into the idea of not knowing how much work I have to do. I guess that's the whole "unknowable" thing... but I'm just a simple man who likes marching orders. "Do this, as fast as you can" works for me. I guess the AMRAP's are a goat for me (and I don't mean a Navy mascot... or maybe I do?) :P

yes, just body weight squats

personal best is 17, will go for 20.

Benny, I won't talk about why these come up every 6 weeks or so. That is up to you to ponder. I'd suggest getting it in your mind that you will crush these 20 minutes like they are your last few moments to live. Then we'll see if you get a good workout. Agree?

***FRAT***

Have a GREAT WOD fratters big hugs and bad english for all

***FRAT OUT***

Ah cindy how i have missed you so

Nice!! Cindy was my first. I like it because she can kick my butt at home, no trip to the gym necessary.

3rd WOD, Did Cindy

26/m/6'3/225
7 rounds of her
Subbed in jumping pullups for normal pulls up and up'd the reps to ten
1) 10 10 15
2) 10 10 15
3) 10 10 15
4) 10 10 15
5) 10 5/5 15 (I had to drop to my knees for the rest of the pushups)
6) 10 15 15
7) 10 15 15

I just returned home from the Golden Level 1 Cert. I want to thank all of the trainers for their dedication. It says a lot about CrossFit when such a great group of trainers are sent out to represent.

should be exciting i havent done either of these workouts yet so tonights gnar sesh should proove it self from what everybody is saying.. breakfast time!

My first date with Cindy!!

Should be a good one

I just came home from the CrossFit Running & Endurance Cert at CF One World. The trainers were great, the content excellent. Just want to give them some props on the Main Page and encourage others to go to a future Cert.

As with everything else we do, once you clean up your technique it's a whole different ballgame. Everyone, from the really fast young dudes to the aged and somewhat infirm [ahem, that includes me], improved noticeably and measurably.

Day 1 was focused mostly on documenting how you run now, then learning how to run properly through analysis, explanation and lots of skill-building drills, plus discussion of injuries and shoes. We finished with a WOD, Death by 10 Meters (kind of like a pullup ladder with 1 the first minute, 2 the second etc, but with running 10 m as the exercise.)

Day 2 was focused on how to use CrossFit and CFE, training athletes (CFers adding Endurance, and Endurance athletes entering CrossFit), and learning how to use the tempo timer, along with another video analysis of how you run using your new skills. What's REALLY cool is seeing the before and after videos, and finding out how much more efficient you become - in my case, I had fairly good technique to start out with but had NO pull off the ground, but with my new skills, I had good technique PLUS a 64% improvement in efficiency.

What that meant to me was that all of a sudden running took WAY less energy & effort, and felt EASY! I'm never going to be a speed demon (on my own feet, anyway) but I can set out to do CrossFit Endurance's intervals, time trials, tempo runs, and CF WODs with runs etc. with enthusiasm rather than dread. PLUS, I think I'll actually be able to run my half Marathon in November, versus run/walking it.

So, if you can, get thee to a Run Cert. It is WELL worth the time and money!

Went to my first intro over the weekend and I think I'm hooked.

Lots of experience in the lifts, so I'm going to jump into the WODs until I can get the other 2 intros knocked out.

Just to be clear, the squats for "Cindy" are with NO WEIGHT???

Thanks, I think this is going to be a great life change for me!!

Yeah because 1 svc batt should get the certs, not the 2 infantry units on base....the infantry obviously doesn't need crossfit.

I just completed the Level 1 cert in Golden, Colorado. Yeah, that is me with the blue shirt in front with my eyes closed, obviously, Andy, you met the requirements for threshold training for taking pictures for time. All eyes open would mean you were not photographing intensely enough.

The cert was excellent. Thanks to Andy, Miranda, Boz, Chris, Brenda, Jimi, Matt, Cherie and the hosts. You all are professional, well spoken, concise in your explanations and have a variety of methods to coach individuals- meeting many different needs. It was pretty amazing how in a cert with so many people, I got to spend some time being coached by each instructor- getting some feel of their individual styles and techniques. Yet, instructors are so solid in their instruction that mixed messages or confusing cues never occurred.

I think it was a great idea to remain with the same small groups the entire weekend. Initially I thought this might not be a good idea- wanting to talk to as many people as possible. But actually, it was probably better for ME to get to know a slightly smaller group of about 12 people somewhat better. The weekend goes FAST- so I would suggest to anyone going to a cert- don't sit back and wait to meet people. Be open, ask lots of questions (of trainees and trainers alike), and take advantage of the short time that is available.

The scheduling of the day allowed for many topics to be covered and shifted a lot between activity and lecture. Never got too tired of sitting and listening, practicing the foundational movements or doing the workouts. There was no time wasted shifting among stations, activities, or breaks- they were well spaced, planned well, and ended/shifted quickly and ON TIME. We were really kept active, moving, and focused on what was going on.

I was glad to be able to read the training guide before the cert- appreciative that the guide and the CFJ subscription/renewal were provided. Over the past 9 months I have read just about every article, watched most of the videos- particularly the lectures, have discussed/debated issues with others, and experienced and experimented with CF methods and training. I know that I came to the cert very well informed and prepared. Talking to others and based on the questions asked in large and small groups- for the most part- it seems to be the case that most others were very knowledgeable as well.

Perhaps I was at an exceptionally well-informed cert- but I think that probably this is more and more common. One reason I say this is because during the lectures there were very few additional questions the participants asked and the points raised were not particularly superficial or simple. Now this is partly because of the lecture being very thorough- but it is also likely that many of the participants were hearing some/much of the info for the 2nd, 3rd, 4th time- also getting it from CFJ and the main page. For this reason- perhaps we could have spent a slightly greater percentage of the time in movement-related groups and less time in lecture.

Now I realize that we covered such a huge amount of information, and while Andy, Boz and Chris are certainly excellent speakers (and damn funny too!)- much of the segments I have seen/read in entirety a number of times. Along with supplying the training guide, could CFHQ training staff require cert participants to watch some of the videos to be viewed before the cert so that we could spend more time in direct instruction?

Overall, I am very impressed and fully satisfied with my weekend. It was worth the time, the money, and the effort. I highly recommend it to others- both new CFers and old-timers. Thanks again to the trainers who fully exemplify the CF community that I have grown to love- and to the other participants who pushed themselves and others- great talking, sharing ideas and helping out with suggestions.

THANKS!-
Mike Anderson- Los Angeles, CA
Go Outside and Play

COMMENT 2 BLANCO

Eventhough the movments may seem completley diffrent "cindy" is basically a scalled "mary"

Notice your doing pullups either ways, Your doing squats in one, one leg squats in the other. Pushups in one, HANDSTAND pushups in the other. So there very similar. Cindy will be a subsitute for mary untill you can do mary. THEN when you can do both. Alternate bettwen them, They always come up together. You will be fast at cindy which trains endurance and slower at mary which improves strentgh and power so yeahh.

They are both for the same amount of time so they serve the same training purpose really.

Remmemmber, when you can do both dont stick to one, alternate every time they show up. Have fun most importantly =)))

def going with cindy, but man i really need to work on handstand pushups soo i might be "adjusting" cindy to include the handstands

Loved the video,

Best quote: Tuck says "....train that movement in increments of 1 to 3 secs each for a total of 60 seconds, max, that way, your tendons will still work, you might needs those...."

I laughed out loud at how true that is...

Have Fun, Train Hard,

Billy

'Cindy', 16 rounds
This is my first time

I went with cindy this morning. I got in 11 rounds. Pretty happy with the results.

cindy
24 complete rounds

m/14/6ft./60kg

What a fantastic time we all had at the level 1 cert at Firepower Crossfit this weekend! It was not only very informative, but very entertaining as well. The lectures were great and everybody was so funny. I learned so much from all of the trainers there and I can't wait until I can walk again to go and put those lessons to good use. My only suggestion to improve upon the level 1 certs would be to add more squatting. HA!

Thanks again Pat, Chuck, Nadia, Stefan and Dennis.

first time doing cindy in the higher humidity of okinawa...it was rough. finished 19 rounds + 5 pullups. other than sucking air it wasnt too bad. loving the time i have to dedicate to this. no worries on deployment.

this is the first time i have posted a comment - i am the only crossfitter i know where i am at the bottom of New Zealand's South Island at the bottom of the world ! recorded 15 rounds of Cindy (no scaling). Is there anyone else out there in NZ ??

26 rounds

18 rnds + 5 pullups + 10 pushups + 2 squats
I will get more next time! Cindy you will be mine!

m/46/5'8/180

'Cindy'
21 rounds + 5 pull-ups.

CFWU X2
11:54

Cindy (BrandX Puppies)
rnds in 10 min: 1 PU, 4 PushU, 7 sqts
10 rnds + 1 PU +4 PushU

10 min indoor bike ride
Total time: 31:54

m/41/5'6"/145

cindy:24 rnds

As Rx'd
21 Rounds + 5 Pull-ups + 10 Push-ups
PR

Thanks Coach

16 2/3

M/48/6'/184

As rx'd
20 Rounds + 5 Pull ups

8 Rounds of "Cindy"

M/28/191/6'1"
14 rounds as rx'd

F/27/125/5'7"
15 rounds
Band assisted PU

post #59 sorry for posting again, but we did "CINDY"

m/6'8"/263
cindy x6
Hit 6 last time, goal was 7, but my upper body isn't there yet.

24 in 19:58
21 in 20:04 last time

24 in 19:58
21 in 20:04
19 in 20:08

First WOD

M/34/160/5'5"
20 rounds

F/23/145/5'6"
11 rounds
band assisted PU

F/19/130/5'6"
11 rounds
band assisted PU

Cindy as Rx'd
15 in 18 min, got a big run tomorow morn the squats were doing me in...

M/28/71"/165#
Cindy as Rx'd, 23 rnds even

cindy - 10 + 5 (maybe 11 + 5 but i lost track).

same as last time

28/6'8"/219

Cindy - 15 rds

Mary as rx'd
7 rounds + HSPU's (PR)

26/m/5'11"/177
Been dating Mary the last three so went with Cindy.
As rx'd
16rds(PR) or maybe 17 if I miscounted
either way, pleased with progress

What's a common ratio for Cindy:Mary performance? For example, if you manage 15 rounds of Cindy, which: 3,6 or 10 rounds of Mary, would sound about right? Doesn't affect anything. Just curious.

CG E City Crew
Leary
Cindy-18 rounds

M/35/190/6'2"

18 rounds + 5 pullups, 10 pushups and 10 squats (up from same stats but with 16 rounds)

cindy
18 rounds
plus 5 pullups plus 6 push ups

Just finished Cindy...think I want to puke now

Cindy: 17 rounds + 2 PU's (PR, last time was 12 so I'm very happy with the improvement)

Tore the crap outta my hands doing pullups.

m/35/153

The last two times i've done Mary I only got 9 2/3rd rds. Got up this morning pumped and ready took my class through Cindy, they got me excited and ready, so I ended up with 11rds + 3hspu...Very pleased!!

m/37/228

13 rds..maybe 14 rds couldnt pull up anymore...i was toast!!!

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups assisted 40 pounds (5 pounds better)
10 Push-ups
15 Squats

7 ROUNDS

Mark - 21 rounds

Theresa - 14 rounds (a few less reps than previous, holding steady at 14 +. Next goal is 15!!)

m/26 yrs old/ 165lbs/ 5'11"
CF for 3 mon

"Cindy"
16, pr by 5 rds!!!

Cindy
18 rounds + 5 pullups

090609
16 rounds

090513
12 rounds + 5 pullups

9 rounds

subbed ring pushups

m/28/6'2/205

Cindy.

11-13 rounds (lost track)
Fail on 5th pullups the last 3-4 sets.

Puke: twice.

Something about being at the local park before sunrise, puking beneath the monkey bars as cars drive by real slow in awe, kind of makes you feel like "this is gonna be a good day".

m/29/5'11/168

back squat 112.5kg *3

Mary
rx 13 rds, nice 2 rd pr

7 rounds. May be a weak showing but it is my PR! Better than my last showing of 6 1/3 rounds :) (only my second "Cindy" ever-and 1st WOD in two weeks).

M/35/165/68"

25 rounds in 19:48.

PR by a round.

Cindy
13 rds + 5 pullups + 5 pushups

previous
13 rds flat

m/42/6'/189

Cindy: 13 rounds (13th round only 4 p-ups)

F/22/5'9"/164

Modified Mary - 5 Rounds

Weak arms.

Crossfit @ Burning man festival!!
http://playaevents.burningman.com/brc/2009/playa_event/412/

First time: 15 rounds

17 rounds (PR by 3 rounds) right at 20'

it'll sure be nice when I can slim down a bit (running about 13% BF right now) to make these exercises easier, hah!

m/26/207/70"
mary
as r'xd

13 rds+10 O.L.S (PR)

Many thanks to Pat, Chuck, Dennis, Nadia, and Stefan. The Crossfit Level I cert. at Firepowertraining in Milton, Ontario was fantastic. My skills have been sharpened, and I feel some new PR's coming! Thanks guy's!!

bw 165

Mary

11 rounds

I just completed the level 1 cert at Golden. The course was quite possibly the best 2-day training I've ever attended.

Pros:
Knowledgeable, professional yet approachable instructors who obviously practice what they preach.
Well designed course with a healthy blend of lecture and activities.
No PowerPoint slides! I was worried about death by ppt when I signed up. I was grateful for their absence - they would have only hurt Andy, Boz and Speal's presentations.
Awesome balance between theory and application.
The course expanded the knowledge I gained from reading the course material before attending (instead of simply rehashing what I read).

Con: I had to dig really deep to offer any opportunity for improvement...so this is minor.
The class size was larger than I prefer. I believe around 65 people attended. I would prefer a size of around 30 - and am more comfortable actively participating in the lectures with a smaller size.

My hats off to CrossFit and the instructors for providing me an excellent learning experience!
Thanks
Carl Mitchell

As RX'd:

10 (measly) rounds

I can't wait 'til I'm in shape again...

Cindy, by the way...

Cindy with jumping PU

14 rds

20 rounds on Cindy. lat's burned out first.

Just finished Cindy. 20 minute run prior to and after Cindy. 15 rounds as rx'd.

Also, a quick questions. I been on the zone diet (not strictly) and doing crossfit for about 2 years. I just finished reading a book called The China Study, that blames heart disease, clogged arteries, cancer, ect, on cholesteral from animal proteins. I am considering trying a plant based, whole food diet.

Do any of you nutritional experts have an opinion on this as it relates to crossfit and health in general?

is the squat with cindy just body squats?

25/m/5'11"/186

Cindy Pack:

18 rounds

(54 PU, 108 pushups, 162 squats)

Cindy: 26 rounds + 5 pullups, 10 situps, 4 squats.

Previous PR - 21 rounds in >20'.

Mary: 9 rounds + 13 pullups
(assisted pistols)

Cindy, 10 rounds + 2 pullups. I had to switch to jumping pullups halfway through, though.

#104 - I think your math is off. If you did 18 rounds, then your numbers would be 90, 180, 270 ... Unless "pack" is referring to the crossfit kids website.

M/33/6'/193

25 rounds - new PR by 3 rounds and change

40 second turns through the first 10 minutes, then 45 seconds and finally 50 second turns at the finish. I'm not seeing a whole lot of room to improve beyond this -- except going back and ensuring better form on all pushups which are the easiest to start hacking away at for speed.

never mind...just realized i subbed situps for pushups.

/kicks self

M/40/175/6'

Mary

10 rounds First time doing Mary

Ran 5k in 27:00

First time w/ Cindy:
8 rounds

assisted pull-ups

nearly died

Cindy: 12 rounds plus 5 pullups

Comment #103 - Caveman - at 7:11 AM

Yes these will be air squats/body weight squats.

Good luck

Billy,

That was my favorite part as well. I like the way he almost said it under his breath.

cindy
m/31/5'9/195

16 rounds

Buy In: 50 jumping jacks, stretching

Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats

3 rounds with 1 pull up
12 rounds with beginner pull ups
3 final beginner pull ups

no cash out

f/23/5'7"/138

cindy--10 rounds
added 50 squats afterward
& 3o minutes of cardio

need to improve upper body strength, though! :S

Cindy was my first WOD back in the end of July. I was able to finish 9 rounds as Rx'd with Dead hang pullups.

Did it this morning:
15 rounds! PR. dead hang pullups.

so in less than a month i set a personal record by 6!

Cindy
19 RDs As RX'd (PR) by 2 rnds and 15 Squats
1 RD off the elusive 20. This has come up twice in the last 3 months so I smell Murph coming up soon.

3-2-1 GO

m/42/5'11"/181

Cindy: 16 rounds + 5 pullups, 10 pushups

22 + 5,10,4 PR

m/24/175

21 rounds
cindy as rx'd

Cindy

Gravitron assisted pullups @ 80 lbs

13 rounds

Mary (assisted pistols)

10 + 3hspu's

M/36/5'10"/182

"Cindy" as Rx'd

18+5 (2 round less than PR)

Weak sauce. No excuses, I just didn't have it today.

Cindy

Last one 18, PB 28

Today 15 rds (junk)

m/46/177
Cindy + 20# vest
16 rounds +5pu 7pu

mary: 8 rounds, final sets of handstand pushups got a little sketchy.

Cindy for 22 rounds. This is a new PR for me and one of my goals when I first started Crossfit was to break 20 in Cindy. Next time it will have to be Mary since I've met my goal.

The extra special bonus motivator is that I did my PT test this morning and hit sub 13's in the 2-mile run. It's been a good day.

Cindy

22 rds + 5 pullups

Legs still sore from lunge/pullup/situp wod on 8.22

M/39/160/5'6

You'll never forget your 1st Cindy
10 rds in just over 10 min
2 more rds in 3:30
1st time doing kipping pullups-much faster!

Kicking myself for stopping early- may try again later tonight

Cindy
As RX'd

22 rounds + 5 Pull-Ups (PR)
old PR 18+5+10

WU- 1/2 mile run
13 rounds + pull up's and 3 push ups.

Push Ups from Kness and all else As RX'd

16 rounds + 3 pull-ups (PR)

last PR 12 rounds
(unmodified push-ups, problems with wrist)

Cindy
19 rounds 19:56 (PR)

fighting really bad torn hands, made 6 rounds in 7:15. Just not feeling it and hands dont want to go on.

M/31/6'3"/205

Cindy:
20 Rounds +5/10
Prev: 18
PR: 21+5/10/14

Cindy
13 rounds (19:15), though I had to use a gravitron on the PUs

This was one of my first ever CF WODs, and my first Cindy. Always had a problem with upper body strength, in part due to a persistent partial shoulder separation. Thanks for pushing me, though!

Last time i did Cindy so this time I wanted to push more and did Mary...I had no clue just how bad my pullups would be.This is still my weak point but still made sure i was doing it as RXD.

Mary as RXD
6 full rounds
(had to break up pullups in sets 10-12 first then finish)

PS Ill be doing Cindy after i pick up the kids from school just for kicks.

M/6'/180

After the Level 1 cert in Golden, CO I feel more equipped to battle and throw down explainations with why I do CROSSFIT! I don't need any other reason, but it sounds like I need to explain to others. The staff was incredible, I am fortunate enough to have two of the instructors (Chans) as regular trainers. They teach the movements at their gym exactly like they taught at the cert. I feel like was really informed already on the movements, however it was nice to learn more about the science of Crossfit, the history and all the other stuff that "works". It was nice and familar to have the same cues and instructions on all the movements. The WOD was awesome I was pushed harder with everyone there and screaming, pushed me to a new PR !!! Thanks for that. I'd like to say as far as the all around cert was the instructors were great, well informed, and kept the lectures quick and to the point. The best part was being able to see how easily they all worked together and got along. Looked like they have been doing this with the same crew for years! Like a family making fun of eachother at every opportunity, never got boring! Thanks again.

25 rounds in 19:30 doing "cindy" pr by 7 rounds,

woah wait a minute, its 5 per leg on mary? if thats so i screwd up and did 10 per leg.someone please advise...

cindy 20 rounds 19:30

First WOD Cindy 6 rounds, so sad. Did the first one in :57 thought this should be easy, funny it gets harder each round.

First time doing Cindy
as rx'd: 12 rounds and I left the last 32 seconds on the clock.

I can't wait to do it again so I know what to shoot for!

M/57/160

Cindy as rx'd, 24 rounds

I can't believe how far i've progressed since starting crossfit.

Cindy as Rx'd
19:58 iPod playlist
11 rounds + 5 Pull ups 7 push ups

i think i got like 7 rounds the first time i did cindy.

Cindy pack :
13 rounds

First time with Cindy
15 Rounds
Had to do mostly jumping pull-ups, but I did at least 3 kipping pullups!! Woo hoo! Can't wait until next time!!

6rds of Mary w/ paralletes as rx'd

M 37 6' 165#

MARY
9 + 5 HSPU & 10 1 Leg Squat

Did Cindy last time 25 rounds

12 rounds (pr)

6 rounds were deadhangs other 6 were half kipps since i couldnt do a full kip with a wall infront of me. after almost a month i see alot of improvment
last month i literally died on push ups after hmm 6 sets?

anyway got a question im about to buy 100 kg weights barbell, bench and barbell holder.i dont know how long the barbell i should choose -> 180 cm or 213cm? i cant take olympic bar. so the longer the better or?i need it for crossfit workouts.

F/21/140/5'8"

Mary
7 Rounds
head to 2 ab mats for HSPU

M/23/185//5'10

Mary as RX'd

6 rounds plus 5HSPU and 10 1 Legged Squats

substituted 75 lb barbell curls for pull ups on cindy, made it through almost 16 and threw up lol haha

25/m/5'11"/209

"Cindy"
17 rounds + 5 pull ups + 5 push ups wearing 20# MIR weight vest

first time doing cindy

7.5 rds
came out of the gate way too fast and puked after rd 5... burned up a solid 4 minutes of my time and i never could quite get back on track after that

Had a date with Karen since I missed her while in chicago.
could go harder next time...

150 wallballs
10:28

last time did mary, so i figured this time Cindy was a go.

as RX'd 23 rounds, 4 down from last time. my legs are a little rough after a run yesterday.

Mary as rx'd
5 rnds in 18:30 then a call.

29/M/175

10 rounds

Cindy: focus again on perfect pushup reps as opposed to my past garbage. 17 rounds, 5 pulls, 5 pushes. Last time did 16 flat. Happy with the improvement.

Well I went from 11 the first time to 14 this time. Also knocked out the hang cleans I missed last week. Good workout.

23 rounds + 3 PU NEW PR w00t

17 rounds
Cindy
-knee in the blue assistance band (least assistance band) for pullups. Can do pullups without a band, but only deadhangs and it takes me forever..need to learn how to keep and get a little stronger first..
-squats to ball
-men pushups (nose to floor and all the way back up to straight elbows each time..)

26/M/5'10"/180

CFWU 3 x 10

Cindy
16 Rounds (PR)

wow some of you guys are monsters, i dunno how you got over 20 rounds on cindy haha i was dying after 10.
the push ups killed me
------------cindy------------
14rds
5x10x10

sooo close to 15.
only rest time was collapsing doing pushups lol

#142- heat- I have been wondering the same thing.

I have been struggling with the heat as well. I know when it cools down my workouts will improve. the heat takes the wind out of me and fatigues me much quicker. some of my times have improved in spite of the heat but others I am left wondering.........have I regressed?

"Cindy"

As rx'd

20 Rounds (PR)

Woke up and went for a run first thing this morning. Then headed to the gym. Was working on getting two consecutive muscle ups but it was to no avail. Did like 6 or 7 MU's before doing Cindy as RX'd.

Last time I did Cindy was 2 days after a fight so my weight was about 5-6 LBS less than what it is now.

7/27 = 13 RDs + 4 Pull ups.
8/24 = 14 RDs + Pull ups and 3 push ups.

May not be a huge gain but a gain none the less.

20 and 2/3 rounds.

Second time with cindy. Kipping pullups definitely help.

20 rounds, plus one dead hang pull up. A PR by five rounds.

M/41/158/5'9"

Cindy
11rds - 20:02

PR by 2.5 rds

Cindy
Previous PR: 15 rounds + 5 pullups
This time: 16 rounds flat!

Cindy - 35 rounds.

Cindy- 12 rounds 1st time

Cindy - 7 rounds

Had a previously strained right lat, so had to do one arm assisted pullups.

Looking forward to beating this total as it's my first.

22/m/195

cindy - 13 2/3 rounds ending @ 20:08 w/ palms facing pull ups and neutral (perfect hand grip) push ups

started crossfit last week

Cindy - 22 rounds + 5 & 10. 15 squats shy of 23 rounds.

New PR. Cool!

34/m/175
cindy 20 rounds no time

Cindy:

18 rounds first time, very happy

M/43/185/5'9"
Cindy 22 Rounds + 5 Pull ups. PR

Mary: 10 rounds

Cindy

Subbed w/ ring push-ups

15 rounds + 5 pull-ups, and 6 push-ups.

Unquestionably more challenging. To me, at least!

Cheers,

Ben

Cindy - 18 rd's

A little off my pr of 19 rds in 19:37. Adjusting to my new 6:30a workout time. Felt terrible this morning.

first WOD in 8 months.... i missed crossfit.

m/24/5'7"/155lbs.

Cindy
9 rounds even

i thought i did pretty well, till i got on here and saw the numbers, guess i'll be shooting for twenty next time.

CFWU x3 (1/2 PU's)

WOD (Cindy)
22rds

A very slow and painful 22rds. A weekend of celebrating b-days & life has me feeling like the Health Care Reform trying to be passed... Garbage!

Get some, Go again!

F/137/5'5"/23

Back squat 3x5 at 100 really focusing on form

Then Cindy as rx'd
15 rounds PR!!
Last time was 13+9 pushups so a pretty solid pr for one month!!
Couldn't do a single pullup seven months ago... Now the pullups are the easy part! Lol.
Next time less breaks on the pushups.
Good luck to all!

M/32/123/5'5"

"Mary"
15 sets

Took one week off. Just came back from a elbow injury...
Also got a slip disc on my neck thats been bothering me for couple of days. Hope the neck injury goes away soon. Luv the crossfit system.

11 rounds as RXed

17

6'4"/220 lbs/22

Just popped the CrossFit cherry with Cindy to the tune of 7 rounds.

Been doing resistance training for a few years so I thought I did okay with 7 rounds but now I see people are crushing out 20+.... got a lonng way to go haha.

Cindy (and I got the name right this time), 25 rounds. PR.

26/m/5'7"/165
Just finished P90x and wanted to switch over to CF.
First WOD, Cindy: 17 rds w/ 4 PU.

David Simcox #102:
Check out Robb Wolf and Loren Cordain's work. They've got plenty of evidence (empirical and anecdotal) that animal protein and cholesterol intake have very little to do with blood cholesterol, and that most diseases of civilization (morbid obesity, hyperinsulinemia, diabetes, cancer, heart disease, atherosclerosis, etc.) are due to diets high in processed carbs, most of which are foods that didn't exist in human diets until the last 100 years. That's why they recommend the Paleo diet, which says you will be healthiest and perform best on the diet that our species has evolved to eat--minimally processed meats, fruits, vegetables, nuts, seeds, etc.

What sort of data does The China Study point to? Most of today's low-fat diet information comes from Ancel Keys' 7 Nations study, in which he conveniently ignored data that didn't support his hypothesis that high fat intake caused diseases. Anecdotally, I know plenty of people who have seen their dangerously high HDL and triglyceride levels drop to normal levels after a few months of eating "unhealthy" stuff like eggs, sausage, bacon, and beef several times a day.

Quality of animal protein matters too. Processed meats, farmed fish, eggs from caged hens, or beef that's produced in an industrial feedlot is not in any way comparable to grass fed beef, free range eggs, or wild caught salmon, for instance.

I think somewhere on his site Robb says he refuses to train vegetarians at his gym--they won't make any significant progress, and they'll just constantly bicker over diet so it's not worth the hassle.

Oh, and 8 rounds + 5 HSPUs on Mary...first time I've done her instead of Cindy. HSPUs down to an Abmat.

41/m/155
Mary: 10 rounds, 5 HSPU, 10 one-leg squats, 5 pulls

Keenan m/39/73/208:

Modified CFWUx3

Sampson, 75 ropejump, situps, good mornings, 10 ring dips

Main:

Cindy: 15 complete sets, 5 pullups, 10 pushups.

Squats were the weak link...mainly turnover. First three sets straight thru, follow on sets needed breaks.

20/m/6'/195

Mary 7rnds rx'd

13 RDs as RXd

First time on Cindy:
17 rounds after warmup and 1/2 mile run

cindy:
15 rounds

Monday

ran 2 miles
CFWU 1x15

13 rounds in 20:30

some bench and rows--strengthening right shoulder

Cindy:
Rx'd
21 rds

meant to say KIP and need Keep on my comment #166

M/22/5'7"/160
I also have some questions, so responses would be much appreciated.

Mary -- first time ever doing this one, and first time ever to do HSPU's! I think I was facing the wrong way on the HSPU -- I had my toes agianst the wall instead of my heals? Is that right? If it wasn't, well... it helped for my first time doing these. And for the one legged squats, I did 1 right, 1 left until I reached 10 -- so 5 per leg... was that right?

Anyway, 8 rounds + 5 HSPU + 6 1-leg Squats for 20 minute AMRAP.

Form could use some improvement, too, but overall, awesome workout.

- Thanks,

Pat

17+2, 1 round more than last time

cindy rx 11 rounds

CFWU then Cindy, 13 rnds - feeling a little underwhelmed after seeing some of the scores on here. At least I know the targets I have to shoot for!!

39m/6/185

Mary
9 rounds + 5hspu + 1OLS

M/47/66"/135

Kalsu gym closed this afternoon, back to the compound and really rickety pull-up rig...outside, mid-afternoon, FOB Kalsu, Iraq.

19 rounds

"Cindy"

Ran 6.21 Miles Morning.

Lifted for an hour and a half about 2 hours prior to starting Cross Fit workout.

22 Rounds. 19:40.

11 rounds pr
13 rounds w70# pulldown wt.

CE 14 rounds of death by 10m

48 / 178

Cindy as rx'd

18 complete and 5 pull-ups and 7 push-ups in the 19th

Cindy

17 rounds
w/ deadhang pullups

Cindy 12 rounds. Felt weak at 10 minutes. Not much gas left in the tank.

Took Mary on today for the first time and "wow" was she bad ass!! got 10 rds in...maybe back to cindy next time..

All of us did "Cindy"

F/51/5'6"/135
19 rounds + 5/30, as Rx'ed. Big PR.
Over two rounds better than in July. This is only the second Cindy she has been able to do, without pull-up assist, since having surgery on both hands. She had great ROM on all moves. She beat me too, so I think she is back!

M/16/5'11"/170
22 rounds + 4/30. Another PR. He beat July by over one round, and made his goal of 22.

F/16/5'8"/135
16 rounds + 20/30 with 20# pull-up assist. PR. She beat July by a couple of reps, but today was after 3 hours of volleyball practice.

M/50/5'11"/172
18 rounds + 17/30. Not a PR, but I'm doing it with better ROM on my push-ups and squats. Got crushed by my wife on this workout, but I'm really proud of how well she has come back after surgery.

cindy, first crossfit workouts.

M/19/5'11/200

13 rounds, had to do some jumping pull ups though.

33M/5'10"/190#
CINDY 22 ROUNDS EVEN - PR BY 2

I'M NOT ONE TO POST COMMENTS ASIDE FROM MY STATS ON THE WOD BUT I CAN'T HELP MYSELF. I'VE BEEN CROSSFITTING FOR 2 1/2 YEARS AND HAVE SEEN GREAT RESULTS. DESPITE GREAT MUSCLE GROWTH I COULDN'T DROP THE FAT AROUND MY STOMACH. I CONCEDED THE PROBLEM WAS MY DIET. AS SUCH, I STARTED THE PALEO DIET 3 WEEKS AGO AND HAVE DROPPED 15 POUNDS! IN ADDITION, I HAVE GAINED MUSCLE MASS. I HAVE HAD ONE PR AFTER ANOTHER IN THE LAST 3 WEEKS. I KNOW CROSSFIT RECOMMENDS THE ZONE BUT PALEO ROCKS!

23/m/6'0/177lbs

10 minute Cindy
11 Rounds + 5 Pullups + 5 Push-ups (Not very pleased with this at all.)

Cindy
As Rx's 21 rounds + 5 Pullups

I love this workout. Its my second time doing this and have improved greatly in the 3 months I have been doing CF. I love this stuff and can't get enough.

27/m/170

7 rnds plus 5 hspu on Mary.

Feel pretty lame compared to some of the scores on here. I often wonder if there are a bunch of people with scores like mine or lower, and if they just don't post their scores, or if I just suck that bad. =)

Went out with Cindy

15 rounds

Asstd PUs toward end. :|

32/m/5'11"/195

Cindy

14 rds

YESYESYESYESYES, Sorry but one month ago I started Crossfit as per my recruiter and this is the first WOD i did (cindy). So this morning I tried Mary and got whooped. I just had to do Cindy this afternoon to see how I had improved. Thank God For Crossfit.

Mary this A.M. 6 rounds

Cindy this P.M. 14 ROUNDS!
PR by 3 rounds!

Cannot wait till tommorrow.

31/M/6'/180

M/35/5'6"/195

Cindy

14 rounds, plus 2 pullups

12 rounds 5 pull-ups and 8 pushups.

Last time got 13 rounds..... :(

Comment #223 -- Crow: Hey man, I'm sure a lot of people feel like that sometimes, especially on AMRAP type workouts, in my opinion. But remember, everyone has different strengths. For example, I am not very good at the 1-1-1-1-1-1 type workouts or things like 155 lb split jerks, but when it comes to other workouts that are lighter weight and more endurance type, I typically have better personal results. So hang in there and compete with the big boys and girls by proudly posting your scores and kicking some serious butt next time. Some of us are endurance athletes and others are what I'll call sprint athletes, but with Crossfit we're working on becomming both -- in my opinion, you'll likely always lean one way or the other. Anyone agree or disagree severely with me?

Cindy: 10 rounds in 10:30.

Modified the pull-ups to Machine-assisted with 112#. Modified the Push-ups to inclined Push-ups from a platform exactly hip bone height. BW Squats were unchanged.

17 rounds.

"...I often wonder if there are a bunch of people with scores like mine or lower, and if they just don't post their scores, or if I just suck that bad."

Comment #223 - Posted by: Crow at August 24, 2009 12:26 PM

Dude! 7 rounds of an Rx'ed Mary is better than most people can do. I did CF for a year before I could do a pistol squat.

"Cindy"

18 rounds.

M/31/5'10"/184
16 rounds

"Cindy"

25 rounds as rx'd

19:42

3 rounds off my best, but ok for today

Mary, scaled, 11 rounds. HSPUs facing towards wall when upside down (that's easier than facing away from wall upside down). Pistols to bench right at parallel, started off as a target, ended up being a crutch.

Buy in: 2 rounds run 400, 6 ghd, 6 be, handstand 20 secs, 3 jumping bar muscle ups, L-sit 15 seconds.

Cash out: foam roller.

CFWU

Cindy as RXed:

10 rounds + 5 Pullups

New PR.

Cindy as rx'd
11 rounds

mary 13 rounds + 5 HSPU + massive rip on left hand after round 8

had a 6 inch box for pistols as a target, as kamper said, it became a crutch

21 rounds of Cindy

first time doing cindy since my first time doing crossfit in early april. tied my PR of 14 rounds but this was done as rx'd...last time was jumping pullups...also did a pre metcon work out of 5-5-5-5-5 power cleans which wore me out pretty good

Cindy - 7 rounds in 13:48. Modified pullups. One round better than last month. Push ups are the weak point here.

First of all thanks to CF and CFE. I've been doing both since March and Paleo since June. I completed Timberman 70.3 yesterday finishing in 6:14. Not a stellar time but for me that is very good.

I crashed at the beginning of the bike and broke my carbon fork as well as tearing out several spokes on my Shimano Dura ace front wheel. The boys from Mavic were johny on the spot. They dusted me off and offered me one of their neutral bikes. So I rode a new bike with different geometry for 56 miles. That may be why my legs suffered on the run or maybe the heat...but more likely it was because I wasn't consistent enough with my CF and CFE (mainly not doing the CFE long TT when's they came up).

I injured my wrist during the bike crash and thought I broke it but doc believes it is a strained ligament. Xrays were taken today.

I was extremely happy with my Paleo diet and my energy levels throughout the race. During the ride I ate two Lara bars and a gatorade and on the run I had one gu. I didn't eat another Lara bar as I didn't think it would digest. So not completely Paleo during the race.

And another note I had my blood levels checked and my cholesterol is 141. Two years ago it was checked and I was at 200. My mom is on Cholesterol medication. The only thing different I did was change my training from LSD to CF and CFE and change my diet to Paleo. I was 172 pounds in June and now I am at 162.

As so many before me have said. I have drunk the Kool aid and like it.

Thank you CF, CFE and the entire community.

m/43/5'5/162

m/42/162/6'

Mary--14" box for squats
12 rounds

f/38/135#/5'4"

Cindy as rx (first time)
14 rounds @ 19:59

(eeked out that last set when I just didn't think I had it in me!!)
yay!

M/22/5'10"/140
First Cindy ever: 11 rounds as RX'd
Push ups were weak point

wod as rx'd
23-230
cindy
18 rounds even

hey y'all from the Mediterranean
jumping pullups on rings with slow negatives to full extension
pullups and squats as rx'd
21 rounds in 19:57, a wicked PR for me. i'm stoked!
Ian

Herm,

Nice job today, you are on your way.

If I remember right, you are only about two months out, post op. I would say you are ahead of schedule.

When my wife had her hand surgery, she had just had the pins removed at two months out. Today, about a year from the first hand being done, she knocked out over 19 on Cindy, and beat me.

You will be 100% way before that.

age 19 bw 170
9 rounds + 5 of mary

close grip on handstands for greater ROM and squats were pretty much full ROM too done on black box

F/43/130/5'5
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups (using gravitron @ 70#)
10 Push-ups
15 Squats

9 rounds (last time 6) Yippeee

Cindy...14 rounds even.

cindy

28 tied pr

last time was 25

15 rounds - new pr!
last was 13
last pr was 14

m/27/225/6'4

"Mary"

6 rounds plus 5 hspu and 1 single legged squat

Cindy
22 rounds
pull ups and one push up for 23 round.
last time was 21 with pullups on 22
new pr

Cindy as RX'd. 24 in 19:45.

5 rounds in 2:52
10 in 6:55
15 in 11:15
20 in 16:35
25 in 20:44

#176 - I'm calling SHENANIGANS!!!

Can you prove it otherwise with a video???

If so, please show it to the CrossFit world so that we can see what 35 rounds of Cindy look like.

Thanks in advance...

First time with this WOD. Now that I have a starting point my goal is to hit 30 rounds then move on to Mary.

Total= 28 rounds + 5 pull ups + 1 pushup in the cut off time of 20mins.

f/28/5'0"/108
Mary, as Rx'd - 9 rounds right on the buzzer, PR by one round.

Second time doing Mary, used chalk this time, only tore my hand a bit (have to sneak chalk in to my gym). Last time they looked like hamburger when I was done, so an improvement in both performance and side effects.

(additional note: pushups were only unbroken through round 5)

Dear Cindy:
Me love you long time, 10 times in fact.

Dear Cindy,
Me love you long time, 10 times in fact.

First time at Mary- 9 rounds RX.

subbed ring pull ups

21 rounds + 5 pull ups

pr is 22 rounds, need to better that soon

Cindy: 9 rounds, 20:15

8 + 3x pull-up, mary

Cindy as Rx'd: 23 Rounds
Same as last time. Note to self, shoot for 24 or 25 next time.

Cindy

19 rounds and 10 pushups

18

Cindy

17 rounds

+ Deadlift 5x5; 135,205,255,275,305
= squat clean skill work

m/178cm/89kg/33y
Cindy
20 rounds + 5 Pull-ups - may have misscount (21r)
last time 20 rounds+ 5 Pull-ups+6 push-ups

I was hungry

M/29/185/5'8"
Cindy 14 rds. PR 12 on July 27th

Hey all, Great job on the workout today!

I made Cindy MY girl this time...
Last PR in March was 28 1/3 rounds... Today...
A wopping 32 rounds

I'm not gonna lie.. pullups were looking ugly at the end and I'm pretty sure my squats were getting a little less range of motion as the INTENSE burn kept creeping up.. HOWEVER, Hit the target goal of 32 rounds.... Now it's time to conquer Mary... Ah, HSPU!

I also wanted to second a comment from Cynthia (Comment #37) about the running cert... If you get a chance to get out to that cert, even to improve your form for the WODs, it will help DRASTICALLY!!! I improved 46% in overall running efficiancy and can NOT wait to see how my Ironman goes in June of next year... and keep up with a 395# deadlift :) Gonna be a fun year!!

Keep it up y'all. work hard, play harder, TRAIN HARDEST

m/48/5'11''/180
Cindy
25 rounds

Wow!!

This is my first WOD since returning from Baghdad. I have had three weeks off and it is great to be back into the WOD.

2XCFWU (actually only did the GHD situps and Extensions)

Cindy as RXed: 13 rounds. Four less than last time. Not sure if it is because of too much time off or working out on empty stomache.

m/27/6'2"/165

Cindy - 19 rounds in 19:21. PR.

Cindy

21 rounds + 5 pull-ups + 5 push-ups

*jumping ring pull-ups & modified push-ups

Hmm... I'll take the Mary with a side of rhabdo. Will post results.

I mistyped, or I was thinking about my goal for next time...18 rounds in 19:21

m/49/5'8"/160

Cindy: 11 rounds.

4th week on CF. I thought I was fit...before I met CrossFit. I'm still learning. Tks, CF.

Mary

6 Full Rounds

BTW: I switched over to crossfit 1 month ago from a lifetime of a combo of weights and cardio AND military PT....4 or 5 people at the gym have asked "what's different lately. You're looking phenomal." I tell em, "Crossfit bitch."

cindy as Rx'd

17 rounds 5 pull-ups

20/m/5'11"/163

Wow, thanks CF, lie to me about running CF Level 1's, shut down my memos, then go cert a bunch of Service Btn ahead of Infantry.

Canada, the Doughnut Army

cindy as Rx'd

13 Rounds

m/21/5'11"/200

Cindy
13 rds - 19:14

Pulled the first 5 rounds in the first 5 minutes and then sucked wind the rest of the way. Ripped my hand on round 11 so the last 2 sets of pullups kind of sucked.

cindy as rx'ed

19 rounds.

Went with Cindy today, 17 times. Not bad i guess considering i missed the last couple of days and had to make some up yesterday. I did the 100 ft lunges, pull ups, and sit ups WOD yesterday, followed by Cindy today... I hurt. I hope there is no running tomorrow... but im sure i will be disappointed. HA

Mary 10 rds flat...

Just getting back into the swing of things.. thank you crossfit for giving me workouts that can kick my butt in a timely matter.

Nick

Cindy (dead hang)
10+3

cindy 16 rounds

peeeearrrr

m/38/76/200

Been behind on the WODs, and my legs are just shot from thrusters/lunges. Did alternating sets of hspu/ring pullups as a scaled WOD to Mary.

M/22/6'2/160

15rds

My PR is 15

male 31 225
Cindy 15

as rx'd
pullups slow, but no band :)

12 rds + 5 pullups (PR)

cindy
rx'd
20 rounds

i dont know how people get more than that i was blasting threw this workout and felt great with no broken sets! and i was doing dead hang pull ups!so mad props to those of you that got more than 20!!!

M28/175/72kg

As RX´d

New PR today!!

20 rounds 5 push up

18 rounds
rx'd
Legs still sore from last week

29/182/6'2"
20 rounds
pr by 5 push ups and 15 squats,
Weaked out at the end, finished w/15sec in hand
Not sure if I was feeling like coming down with a cold before I began, or just sick at the thought of impending annihilation.
Whatever, felt great after 5 rounds so kept going.

Just had foot surgery and I haven't been able to XF like I'd like to before then, but I'm trying to ease my way in when I saw this workout come up and I thought, "why not, let's see where I go"

20 rounds, which isn't too far from my PR of 25. Guess the fitness sticks around longer than I thought!

Mary as rx'd

12 rnds + 5 hspu + 10 pistols + 12 pu

pr by 1 rnd and 12 pu

As rxed in 19:44

19 rds

Cindy

25 rounds

m/21/150/5'7

cindy

20 rounds + pullups and pushups

used rings for pullups and parallettes for pushups

S/f

Hi Everyone,

This is my first post on the main site.

"Cindy" as Rx'd

14 rounds + 5 + 10

kipping pull ups
all push ups on toes
butt to ball for air squats

That was the first time I did "Cindy" for AMRAP 20 minutes!

1st date with Mary:

7 rounds

M/33/70/210

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

20 full rounds

CFWUx2 with sit ups/back extensions

"Cindy" with a 10# weight vest.

21 rounds + 3

m48/6'2"/195

15 rounds Cindy (PR) fourth time through
last PR 12
I'm psyched!

#145~ Adam, great to have you! The 6 (yup, 6) rips you earned during "Cindy" today may have had something to do with being 4 rounds off along with the nasty humidity!

Look forward to having you join us again soon and thanks for the shout out on the main site!

Mary

11 rounds + 5 + 10

Mary as rx'd

7 rounds in 20:00min

Cindy as rx'd

20 rds (tied PR)

had 4 sec to spare

I did Mary for the first time.

Not as r/x either

Did HSPU against the wall facing inwards with probably a 30 degree angle.

Did pistols standing on a bench to give me a little more leverage - although can probably do them straight next time

5 completed rounds plus 5 HSPU.

Need to focus on my gymnastics

090727 was the last time I did cindy, and my first ever WOD. I did 8 rounds as rx'd.

I have only missed 3 days since then.

Today (090824) I did 15 rounds + 5 p/u.

PR!!!!!

31yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

Cindy
As rx’d: 14 rounds + 5 pull ups, 10 push ups
Foam roll after
Compared to 090727: 16 rounds

Mary as rx'd

10rds + 5HSPU + 10 OLS + 9 P/U (PR by 9 P/U)

#176: Sorry man gotta call Bull#$%5. Thats 1.14 seconds per rep for 1050 reps. If you can do it please tape it and get it posted. Thats faster than the current top Fran.

Cindy as Rx'd

21 rds + 5 Pull-ups

Cindy
as rx'd

21rounds+5pullups+2pushups (PR)

30yo, 5'11", 173lbs

Mary
7 rounds + hspu + 1ls + 10 pullups

This breaks my record from June by 2 pullups. Wee. If it wasn't for my super-sweaty grip giving out on the pullups so much, I should have broken 8 rounds. Pullups are still the part that holds me back.

"Cindy" As Rx'd with 20# weight vest on.

Exactly 14 rounds with 18 seconds to spare.

Pull-ups unbroken. The vest make it difficult to breath on the push-ups. After the 3rd rounds push-ups was broken up into set of 3-3-2-2. The squats was slow to the the weight.

38M/5'10"/167#

W/U: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises; 3 sets of 15 reps on each of the following - OHS, AbMat sit-ups, back ext.

Mary as Rx: 9 rnds + 5 HSPU.

C/D: PNF of hamstrings; static stretching of quads.

Off PR by 2 rnds. Head to floor HSPU; full squat pistols; strict pull-ups.

30 yom, 185 lbs

Mary 8 rounds

21 rounds of Cindy last time

M/51/6"1"/186

17 Rounds of Cindy

16 rounds of Cindy last time.
I decided to give mary a shot this time, 7 rounds+5 HSPU

Cindy with 20# vest

19 rounds + 5pull + 10push + 7 squats (Vest PR)

First time with weighted vest. Was shooting for 20 rounds but lost heart between 13-17 and couldn't make up for it in time.

Overall I'm pleased.

Been adding much more fat (~5x) in the diet and stopped w/m as strictly. Felt like I had too much fruit at lunch today as I got the carby-sleepy feeling but best feeling wod I've had in a while.

Cindy: as rx'd. 21 rounds. 19:43.

Mary today:
7 rounds + 5 HSPUs, 3 1 LSs
Last Mary (pr)
8 rounds + 5 HSPUs, 10 1 LSs

2nd Cindy, new PR

21 rounds and 5 PU

20

m/23/175

Cindy Rx'd

20 Rounds plus 4 push ups

Mary next time

12 rounds with "Cindy" was great.........maybe next time "Mary"

bicept was really sore from a saturday night arm wrestling match. Did deadlifts instead, focused on form. Used 25 lb weight plates (the only available at my house) so there was a greater range of motion.

5x5: 220 240 260 260 260

m/26/5'8"/140#

23 rounds

@EriCRossFit

Cindy

5 Hubby assisted p/u (lower back push)
10 pushups on knees
15 squats

14 rounds

34/M/200

18 rounds a 5 pushups

Mary

6 Rounds Rx'd w/ dead hang pull-ups

Fun! Haha

"Cindy"
25 rounds @ 220 bw (rxd)

10 rounds of cindy! I started crossfit about a month a half ago and I completly love it!

Started Strength Bias today...
5x3 squats
225,275,315,365,405
10 min amrap
1 Muscle Up
3 Tire Flips
6 Cleans 135# - 4 cleans short of 7 rounds..rx'd

did 4 rounds of mary rx'd then 2 hours later did cindy as rx'd cuz its my all time favorite wod 17 rounds (old pr 21-22ish) really crapped out dehydrated style first 10 rounds in 7 min then cramps

F/34/142

Cindy
Still assisted pull ups after first round
18 rounds and (10 squats)

my arms feel like jello

CFWU non standard

elected Cindy; Non-std due to bad elbow and working back in. Pullups was TWO very strict from a deadhang

16 rounds in 20:43

"CTB Cindy"

24 Rounds + 5 pull ups + 7 push ups

First time Cindy as Rx'd. 15 rounds + 3 pullups.

Thanks for the kick in the pants, Herm. I know its a great workout...I just hate the draining hourglass feeling. It distracts me from focusing on the work. I'll get over it!

23/m/165

Cindy as rx'd

12 rounds + 3 pull-ups

Cindy: 18 rounds (pr by 1 1/2 rounds)

Got home in the wee hours of the morning from 72-hole golf weekend up at beautiful Clear Lake, MB. Feels very satisfying to set a pr today considering all the beer, golf, sun, poor food, and lack of sleep!

Fun times!

M/24/150 GregAwu

Mary as rx'd:

8 rounds + 5 HSPU + 8 pistols

edit #349: 9 rounds + " + "

M/49/151/1-1-06

"Mary", toes on Smith

7 rounds even. (PR is 9)

male 6'1, 205 29yrs old
17 rounds and 1 chin-up PR. Hand is torn apart.

29/m/186

Back squat, 3 x 5 @ 220

Three hours rest, then 10 rounds of "Cindy":

9:40, CTB PUs

Made the quickest, easiest decision this year today: Renewed my prescription to the CrossFit Journal today. In my opinion, the Journal is one of the greatest values a CrossFitter could ever hope for.

Ever notice how the shopping mart's magazine stand is becoming obsolete? (in terms of "lifestyle and fitness" magazines)

m/29/6'/180

Cindy

12 rounds + 5 pull + 5 push (pr)
Torn hand after 3rd round

Last go was 10 rounds even.

2 months in and am realizing I definately need to square the diet.

subscription.... (should be Rx'ed?) Ok, I'll shut up now.....

12 rounds + 1PU
No subs
PR

3rd date with Cindy since May (my very 1st CF workout).

17 rounds with a second to spare.

PR by 2 rounds. Only squats were broken sets - still hurting from last 3 day set - couldn't breathe.

Mad props to all that got 20+ rounds - metcon machines!

Mike/VaBeach
39/6'2"/230

Cindy 22 rounds +5 pull-ups and 2 push-ups PR

M/45/5'6''/145

Cindy

17 2/3's rounds......PR by 2/3's :)!!!

Did 13 last time...helped to do this one after a rest day!

m/23/5'11"/173

Cindy

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

PR

Run 1 Mile 8:24

Then AMRP in 15 Minutes
5 Bench Press 155 Lbs
10 Pull Ups
15 Box Jumps (24 inch)

7 Rounds

Run 1 Mile 9:32

1st WOD
Cindy- 10 rounds, damn, I may be hooked

as RX'd, 21 rounds.

@ #363 Navydoc16, you will be. And this is a great WoD to start. Great to see fellow Sailors doing Crossfit.

Cindy 9 - assisted pullups w 30# help

17 complete rounds plus 5 pullups of cindy VESTED.

1st time with Cindy

17 - 19:50 - kip about half pull ups

M/6'3"/215

1st time Cindy...

17 Rounds as RX'd...

16 rounds plus 5,10,5 PR by almost 2 rounds

7 rds in 14 min, stopped because neck still sore

18 Rounds...whooo. PR by 1 Round..last Cindy was 17. The push ups are what is holding me back from more.

Cfwu x 3 no arms

Cindy

21 rds

Did Cindy this time after doing Mary the last 2 times.

As RX'd 20 rounds on the beep, below my pr of 21 +5 pullups

20 plus 5 pulls and 10 pushups, a pr by the 5 and 10.

5 rounds Cindy - Just getting started I can't do pullups w/o help. Any tips for improving them? Lemme guess. . . . Do more!

Cindy 20 rnds

M/26/140/5'11"

16 rounds with a 20# vest

Cindy. 15 rds + 5 pullups.

5'9"/210/m

as rx'd

18 rounds + 5 pull ups/10 push ups

D
@ 29's

18 @ 19:35 (PR by 3 rounds, 15 @ 19:30)

5 @ 4:13
10 @ 9:18
15 @ 15:43
16 @ 17:17
17 @ 18:24
18 @ 19:35

Mary: 9 rounds

Cindy
As rx'd
20 rounds + 5 pullups (pr)
old pr 14 rounds

167/m/20

16 rounds cindy

old pr 17 with 1/2 jump pull ups

m/16/5'7"/127

7 rounds of Mary

I did not do well with Mary on our first date:
Asst'd HSPU (greenx2), Asst'd Pistols, PU
7 rounds, I look beating this next time.

m/34/230 lbs/ 6'2"

17 rounds

5 pullup
10 pushup
15 squat

20 min

Cindy

17 rounds from 13 previously!

38/m/5'11/163

4 Pull-ups, 8x40# KB Swings, 8 sit-ups, 4 Squats
68-136-136-68
17 rounds
20.4 rpm

Kenny 18rds as RXd (PR) plus got my 1st MU
Wendi- Puppie- 16 rds
Kensi- Puppie (8 mins) 13 rds

F/41/5'6/165
RX 12 rounds plus 5 pu (2 more rounds than last time :)
just started kipping last month

20/m/5'10"/183lb

Cindy as RXed

32 rds + 5 pull + 10 push

may have been 33rds actually cause I got confused at one point, would rather underestimate though.

Cindy.
13 rounds+5ullups+5 pushups.
1 pushup shy of last time!

Cindy

20 Rounds

M/23/180lbs/71''

M/32/146lbs/5'5"

Cindy as rx'd
27 rounds plus 5 pull ups

28/f/5'6"/125

Cindy
13 rounds + 5 pull-ups. Assisted pull-ups and "girl" push-ups. Squats weren't so bad considering the WODs from Thursday and Friday had me hobbling.

"Cindy" 31 rounds + 5 pull-ups + 10 push-ups...so close but so far

**FRAT**

Big hugs and bad english for all

**FRAT OUT**

Wow 32, stomps my pr of 27. nice job man.

M/28/5'5/153

Cindy as Rx'd
23 rounds PR last time only did 21 rounds.

20 rounds + 5 pullups and 10 pushups

My first Cindy ! Kicked my butt. Did assisted pull-ups at 66% body weight. 15 times. Hope to be able to do unassisted pull-ups next time this comes up!

cindy

23 rounds 19:53

m/39/192/77"

So I lost count and I dont know if I had 19 or 20 so I am calling it 19 just to be fair. Which is the same as last time which is not good.

#396~S'MORE, WAY TO ROCK IT-EXCELLENT!

Love seeing all the PR's out there!

Oh dear Cindy,
14 rounds (dogged it) plus 25 push ups.
It was 105F outside while doing it/her (the WOD)

34yom / 206lbs

"Cindy" Puppy/Pack Hybrid
Complete as many rounds in 17 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

17 Rounds + 3 pull-ups

Took last week off, so this was a good start. Probably should have done better.

Cindy PR @20 rounds; up from 15 last attempt.

destructive criticism: I want to punch anyone in the face who can do 30+ rounds of this in 20 minutes. I envy you. I have a long way to go.

My PR is 14
wow 140 push ups
70 pull ups
210 squats, never thought I'd do that in one workout. thanks Coach!
m/29/175lbs/5'11"

m/31/158/66"

Cindy
27 rounds+5 pull-ups,10 push-ups and 13 squats
PR, 23 rounds previous

M/41/5'11"/185

Cindy: 14rnds + 3 Pullups

"Deadhang Quarter Cindy"
-5 min on/5 min off Cindy x4. If a partial round is left unfinished at the end of the 5 min, continue it on the next round and continue-
Round 1: 6 rounds
Round 2: 6 rounds (12 rounds total)
Round 3: 5 rounds+ 5 Deadhang PUs (17 rounds+5)
Round 4: 10pu+15 sq --> 4rounds +3 DHPU

Total: 22 Rounds + 3 Deadhang Pullups

I haven't felt all that great the last few days so i didn't really feel like leaving my house today (other than for work). So i just did this on my Pullup/Dip station and on the floor. It's not anchored, hence the deadhang. I almost tipped it a few times.
My best and only Cindy was 20 rounds with chest-to-bar, so i'll take that considering the deadhangs.

37/m/185/6'
Cindy
21 rounds in 20:16

*Missed my last by 3 rounds. Sore today from last week.

27/f/145/5'01"
Cindy
18 rounds in 20:00

*Beat last by one round

m/215/30/6'1"

21 rounds in 20:00

M/39/160/5'6"

2nd Attempt w/ Cindy today- set PR

Completed 15 Rnds in 20 min. for a total of 27 Rnds. in 33 min. 30 sec.

My legs are like jello

First time doing Cindy
19 rounds plus 5 pullups & 7 pushups.
After a 6 mile run yesterday the squats were rough.
M/23/177

Cindy:

30 rounds + 2 Pull-ups

PR

Cindy as Rx'd

16 rounds 1 p/u

Last time 14 and 4 p/u

Hands are still pretty torn up form the last WOD cycle...really wanted to hit the 20 mark today

Hi Stephan,

I have a favor to ask you. Since you are able this speak french. Would it be possible for you to translate this message to the others. Since my english is not to good, I want to be able to say everything..So there it goes !!!

Cette fin de semaine, moi et Caroline avons vécu une expérience inoubliable qui nous a permis d'en apprendre plus que l'on espérait sur ce qui est aujourd'hui notre plus grande passion, Le Crossfit.

Merci à toi Stéphane qui a su si bien nous expliquer la composition de chaque mouvements avec simplicité.

Merci à Nadia de m'avoir (Caroline) si bien expliqué comment effectuer la technique du "pull up"....Wow ! je n'aurais jamais cru faire des "butterfly".

Merci à Chuck, qui à su nous inspirer par son incroyable intensité lors de son entrainement de dimanche (front squat)....Wow, Awesome !

Merci à Denis, de nous avoir permis perfectionner mon snatch. Tu sus rendre se mouvement facile à comprendre...

Merci à Pat, qui a su orchestrer toute cette fin de semaine d'une main de maître et rendre l'occasion inoubliable et instructive.

Merci à Andrea et son mari de nous avoir si bien acceuillit à leur superbe gym.

Merci à vous tous de votre générausité.

Hope to see you all very soon !!

"Mary"
9 rounds + 1 hspu
pistols done on a 6" step. will move to the floor next time.

m/19/167lbs

"Cindy"

24 rounds at 20:04. PR by 3 rounds.

Josiah- 11 rounds in 11 minutes. Bleargh.
Julie- 18 rounds of 4-8-12 (instead of 5-10-15) in 19:15

"Cindy" 19 rounds, 1st date with Cindy, hopefully she will ask me out again.

M/23/195lbs

Anyone else wear a Polar or equiv HR monitor?

I was going thru my lap times to see how much I gassed btwn 1st and last rounds and just noticed my maxHR was 194!

So much for the [MaxHR = 220-age] formula - I'm 39! It read that I was at 104%

Cindy
16 rnds + 5 PU

Cindy=11 rounds

19 rounds with chest to bar pull ups.

Just did Level 1 Cert at Firepower, what a great box. It was informative, fun and painful all at once. #18 Randy hit it on the nose. Of course once I got home I found thats when I had the most questions. Hearing the trainers talk about intensity was one thing watching them display it with their lunchtime WODs really drove the point home. Thanks to Pat, Chuck, Stefan, Dennis and Nadia. *purrr*

m/32/195
27+3 PR (old 26)
limiting factor is still squats

8 rounds in 20minutes

m/30/6'3/200

Cindy
16 rounds

Ryan - M/25/158#/5'7"

CFwu

Cindy as Rx'd

21 rounds + 5 PU (PR by 15 squats and 5 PU)

Amanda - F/23/95#/5'3"

CFwu

First CrossFit WOD - Cindy: Puppies Scale

As many rounds in 12 min of 1 PU, 4 PshUP, 7 Squat

12 Rounds + 1 PU + 4 PshUP (PR!)

Cindy

18 rounds

Cindy; scaled to BrandX's Pack:

12 min
8+1

Pull-ups were a breeze with kips--butterflies actually slowed me down as it was difficult to find the rhythm with just five at a time. My muscles fatigued on push-ups, so next time I'll need to take fewer breathing breaks on squats and catch my breath whenever I break on push-ups.

20 Rounds + 2 pull-ups

10 in 20 min.

added crunches to first five sets
had energy left at end, should have gone a little harder

good start after 6 months doing other workouts

I normally do cindy but did mary this time - way harder :)

only got out 5 rounds

andrew

11 in 20min
Mary & Cindy combined switched back and forth each round.
m/46/5'9"/197

Cindy 16 rounds same as last time only this time I did not use bands on the pull ups. Wow!! What a difference. One of trainers after I was done said "Welcome to the big boys club." I do feel as if I have been jumped into so kind of gang that's for sure.

PR.
Between 23 and 25 rnds. as RX'd

M/21/165/5'10"

Cindy as rx'd:

32 rnds

Pr by 2 rnds. This workout brings back old memories - the third crossfit workout I ever did back in spring 06.

Howdy all! Sorry I haven't posted on here in a few days. Major computer issues. Technology is great until is messes up. I chose Cindy today - 19 rounds, 5 pull ups, and 9 squats. I was happy 'cuz I got another whole round more and change than last time and my hands are still burger from a the lungey, pull up, sit up wod but things are looking up. Tonight we did tire flips, kettlebell swings, and wall balls 10, 9, 89, 7, 6, 5, 4, 3, 2, 1, for time. My partner blew me out of the water on this one. Gotta have a goal, right? Hope you all have had a great Monday and here's looking for an awesome week!
3, 2, 1 - GO!

Scrat

Cindy as rx'd

14 rounds (PR-previous 12 rounds

Cindy

11 rd + 5 PU + 10 pu

28 rounds with 5 sec left to spare

Scott m/49/6'/207
Janet f/50/5'9/

We did a team Cindy alternated rounds. Both blue assist bands , Janet did modified push-ups.
Did 15 rounds in 27:54

f/30/140/5'8"

Cindy - 14 rounds

used band for pullups

Cindy 16 2/3 rounds

Roommate conned me into a different WOD:

Max reps front squats @ 185 - 20
Rest 5 min
Max reps front squats @ 135 - 30
Rest 5 min
Max reps front squats @ 95 - 44

No fun

Beth

Cindy
11 rounds
jumping pull ups

M/24/6'5/213
14 rounds of Cindy in 105 degree heat in AZ

Rx'd

16 rounds + 5/7

30 y/o male 6'0 172 lbs.

22 rnds as rx'd PR
old PR 20 rnds

First time posting here. Also first Cindy, my endurance with pushups is horrible.

f/22/122/5'1"

Cindy- 13 complete rounds with no modifications.

Goal for next time is 15.

CFWU

As Rx'd 13

30 y/o male, 5'5", 170 lbs
Mary-10 rounds
8 min rest
Cindy-21 rounds

I have just woken up from my long recovery sleep after attending the certification in Golden. High altitude, jet lag, and cranked up intensity at the cert have all lead to me feeling very exhausted but very satisfied. I wanted to take a moment out to thank all the trainers for their time and their hospitality. One of the greatest things about CrossFit is the sense of community as well as the tendency to foster belonging for new comers, which is often rare among groups comprising A type personalities. Not so with CF. From the get go the trainers did an excellent job of personable and approachable.
Likewise, the people attending were a fairly gregarious bunch as well. I had the chance to develop a few good acquaintances and build the foundations for friendship all across the country. Like Mike said above, ask questions early and don't be afraid to get to know those around you. A lot of people, students and trainers, have good and unique information to share.
So a quick three ups and three downs.
Up
- Good broad spectrum of information, including viewpoints that explain the CrossFit goals clearly.
- No power point presentations...the discussions do fine without them.
- Nice inclusion for opportunities to excel
Down
- It would have been nice to have a shared snack or meal, maybe to go along with the discussion on nutrition. Shared food tends to build good bonds.
- Felt the movement review the second day still didn't have me dialed in. An in lecture, review of cues and common error/fixes during the second day recap might be useful for non-tactile learners.
- Spealer needs to work on those legs...I say more deadlifts, because you know he only has to lift it 8 inches.

Just giving Spealer a hard time. Thank you all again for the excellent weekend and the enjoyable experience.

Eric Battison
CF Portland/Ft.Vancouver

M/30/6'4"/218

10 rounds. Most pushup sets broken after the 2nd round, and last set was on knees. Squats were strong.

Pullups
1 rounds: 80 lbs assist
4 rounds: 90 lbs assist
3 rounds: 100 lbs assist
2 rounds: 110 lbs assist

mary-9 rounds

Cindy as rx'd

17 rounds + 1 pullup.

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

14 or 15 rounds. Form on the pu wasn't always optimal

A painful 9 rounds. Not a very good showing, but it hurts so good.

Mary (first time)
4 rounds. Ugly

M/6'0/195

"Cindy"
16 rounds + 5 pullups + 10 pushups

As rx'd...Cindy 16 rounds. 2 more rds than last month

I started CF in June and Cindy was my 1st WOD. Got 12 rounds then. This time I got 23 rounds in 19:40. Did unassisted pullups for the first 7 rounds and then chair assisted for the rest. Pushups were strong the entire way through though. Can't believe the results I've seen in the last 2 months.

m/28/173

Cindy as Rx'd

19 rounds

"Cindy" 17 rounds+ 5 pullups + 10 pushups

1st time I met Mary. Completed 7 & 2/3 rounds. 29/m/6'0"/190 lbs. - Huntington Beach, Ca

CINDY
18 rds rx'ed = 20:02
m/25/180

31/m/196

cindy
17 rounds + 2 pull-ups

rounds to beat: 12 and some change

rounds today 14, 15 squats, 5 pullups (changed order to better keep track of rounds)

17 rounds

As rx'd

17 rounds of Cindy

8 rounds + 5 pullups + 3 pushups

All but 5 pullups were jumping. Pushups very slow starting at round 3. 1st Cindy, much tougher than expected.

as rx'd

15 rounds even

did Cindy by the way

This is my first ever post to CrossFit. I haven't even been doing it for a month yet. I have one chronic injury to my right shoulder, and a lingering one in my right knee, so I'm having to take it really slow. So I apologize for seeming like such a weakling.

I did the puppies version of Cindy with assisted pull-ups and wall pushes instead of regular pull-ups and push-ups due to my shoulder. I managed to get 11 rounds and a pull-up though. I guess that's not to bad.

my personal best

19 rounds +5 pull+ 10 Pushup + 13 Squats
almost 20 maybe next time.

Cindy: 21 rounds + 5 pullups. (PR)

no warm up

I chose to do "Murph" instead.

44:40

1st run: 6:59
pull, push, squat: 29:11
2nd run: 8:29

Really slow. Been slacking for the past couple months.
Never let my knees touch for rest during the pushups. 1st time doing this.

First Day of Paleo down, hoping to put on some healthy poundage with it. Definitely going to be harder than expected with the amount of chicken consumed today and the small total calories at the end of the day.

total of twelve rounds three guy, new to working out to crossfit. we love it though.we did Cindy with 12lb Xtra weight on squats

m/40/5'4"/139

21 rounds even

2 pullups shy of tying PR; had ~ 6 secs to spare, but didn't remember doing those two extra pullups last time, otherwise I'd have tried to get three.

cindy

Cindy:

10 rnds as Rx + 5 pull-ups.

Mod pull ups - actually did chins.

Pulls/chins weak spot - definitely want to get in better shape.

26 rounds of Cindy :D totally tired out

M/21/160#/6'2"

Cindy:

17 + 5 Pullups(PR)

This was my first crossfit workout ever what like a month ago. I didnt catch the 20 minute time limit last time and ended up doing 19 rounds in 30 mins before i gave up so i would say i have improved quite a bit. thank you crossfit!!!!

I went with Cindy, it was tough but i survived.
Did 12 rounds ran a mile and did the squats with 12 pound medicine ball. keep up the good work you crossfit fantics......

Cindy 15 rounds

As rx'd. 18 rounds in 19:26, after 23.5-hour fast and poor night's sleep.

Last time: 18 rounds in 19:05

21 Rounds + pull-ups and push-ups

58 180 37/m
22 rnd cindy as rx'd

I gave my 200% on this one!

When my body told me to stop. I pushed myself even harder.

I basically told myself to quit being such a...for a lack of a better word... a fat lazy person.

"Quarter Cindy" as RX'd:

1st round: 8 rounds+5 pull-ups

5 min rest...

2nd round: 10 push-ups+15 squats+7 rounds+5 pull-ups+10 push-ups

5 min rest...

3rd round: 15 squats+7 rounds+5 pull-ups+10 push-ups

5 min rest...

4th round: 15 squats+7 rounds+5 pull-ups+5 push-ups

Total: 32 rounds+5 pull-ups+5 push-ups!

I gotta feel good about that PR! Thanks Paleo!

"PROPS TO THA FRAT!!!"

Franiel

Cindy
22 rds
left 20 secs

Rx'd

20 rounds (chest to ground push-ups)

cindy 30 rnds as rx'd. at 5'6" the 8' high bar made for a bit of a leap. Brother in law pr'd at 23 rnds. Life is good in the garage gym....Final note, son poo'd his pants ( he's 2)in front of the fan around 15 min. in, almost met pukie.

M/63/195-"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

13 rounds PR!

20 rounds with 20 lb. weighted vest.

Ben
20 rounds +5 +4 (pr) As Rx'd

This is exactly 3 rounds better than last time. I am happy with the score. Best thing is I know I will get more next time.

Hyme
11 rounds +5 +4 Scaled (Jumping PU, Push ups on knees x 5, 1/2 squats x 15)
This was his first attempt at Cindy. It is his 4th CF WOD. The big fella is going well.

Mary

10rds

either 15 or 16 rounds; lost count at the end. Pushups were rate limiting step.

18 rds.

36/m/5' 8"/ 180 lbs

PR: 12 rounds of Cindy, over previous best of 11 rounds.

Much better form on the squats, noticeably better strength/endurance on pushups, but those pullups are still very weak (better than before but still behind what I think most guys my age can do!). Like anything else, I'll get better as long as I stick to it.

Thanks to everyone for posting- it keeps me motivated by realizing others are committed to this too.

9 rds, down from best of 16
Satisfied with the performance, all things considered. Goal was 8 rds, beat that.

Cindy

26rounds

I tried the workout that the cert staff did at lunch on Sunday during the L1 cert at Firepower Crossfit in Milton, Ontario. The intensity on display was unreal. Nadia, Pat, Dennis and Chuck all took long rides on the pain train. Thank you for that most inspiring display of Power Output!

Max rep front squats rest 5 minutes between efforts
185/135
135/95
95/65

I did Girls weight(barely), Nadia there was definitely no purring..mostly cursing and knee noises:)
135 x 11
95 x 25
65 x 61

The Certification Staff delivered a ton of information in an understandable and entertaining way that kept the audience engaged throughout the weekend. Kudos to Pat Sherwood, Chuck Carswell, Nadia Shatila, Stephan Roche and Dennis Marshall. I had already met Stefan and experienced his coaching at an Olympic Weightlifting certification, so my expectations were high. I was not disappointed, these people were well chosen by Crossfit HQ. I would also like to thank Firepower Crossfit for being excellent hosts and creating a superb training facility. My only complaint is that it wasn't a 3 day cert.

first ever day doing crossfit. it was righteous. I almost threw up. I did the Cindy and completed 13 sets. I'm going for twenty next time.

Been CFing for 6 months pretty religiously, rarely post, but super stoked about today. Rested over the weekend (much needed after thurs and fri.) So I made up the hang power clean:

135
135
135
145
155
165 (PR)
175 f

super stoked to finally get body weight.

THEN

Cindy

30 Rounds - PR by 7 full rounds.

With a PR of 23 last month, I was nervous when i hit 18 so early in the workout, so i started going extremely deep on the pushups and squats just so i could convince myself i wasnt cheating.

I cant believe what a good day i had, new PRs every day it seems like. Thanks Coach!

Cindy

12 rounds + 5 pull ups

Pull-ups with lightest band
Push-ups on ball
Managed air squat myself

Slightly better than last time.

Why do people have to talk to you when they can see that you are at least trying to work hard at a wod. Need some sort of sign. Don't talk to me, doing this for time.

Not in the mood last night. Tired, Could not even be bothered to gab, (didn't have to, Tommy was there). Wee olympic room was busy, 4 of us in it (one was management to say that we are losing the room for one night a week). Tommy was in dumping 90kg/100kg when he was there, don't think that would help us as the gound was shaking with each dump. No way he will let us go to another room now!

Good Fun

amrap in 20:00
05 pullups (unbroken)
10 pushups (unbroken through 12 rounds)
15 air squats (unbroken through 7 rounds)

25 19:49 08/25/2009
25 20:00 07/27/2009 (+5 pullups, 10 pushups)
25 20:04 06/09/2009 (+5 pullups)
23 19:30 05/13/2009
20 19:58 02/08/2009
15 19:55 12/21/2008
16 19:30 10/07/2008

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

19 rounds + 5 pullups + 7 pushups
all pullups on incline bar

much better than last time, and a PR!

26/male/5'10(179cm)/181lbs(82kg)

"CINDY"
16 complete rounds with 15 seconds to spare..... i sat down and complained for those 15 seconds

oh right wait, start of week 3 crossfitting

some guy ('josh') posted 35 rounds of cindy...
I'm thinking that a load of BS...that's one round every 34 secs...for 20 mins!!
I'd like to see the video on that

Last Time 18
This Time 18 +5pu + 5push ups.
4th day in a row working out, legs were sore but still improved!

bw 256.0
did jumping chins (pulling quite a bit) to save my hands
14rds (PR=13rds with kipping pullups) Was hoping for 15 rds; gym was boiling though (~30C)
Tara: 12 rds, jumping pullups and pushups against the basketball bench (PR)

m/44/165
mary last time, cindy this one

24 rounds, PR

Cindy
21

M/40/6'/215
Cindy as Rx'd
14 rounds in 18:45
Couldn't complete last set. Still made PR in less than a minute better time than last Cindy.

F/27/115

Cindy
13+5+7

Did Cindy with a 20# vest today. It was brutal! Hands still feel numb.

12 rounds + 5 pullups

24/m/175

cindy as rx'd

23 rounds. PR by 3

Matt:
12 rounds in 19:52 (Pull-ups at home with feet touching ground in start position. Last two rounds jumping.)

Karen:
~13 rounds at home yesterday

M/39/250/74"
Cyndy 9 rounds

25/m/6'1"/170

Did Cindy.

Last time: 20 rounds + 2 pull-ups

Today: 22 rounds + 5 pull-ups + 3 push-ups (PR)

Thanks, Coach.

40/M/6'/180

Cindy

11 rds

The level 1 cert. in Milton was great everything i expected and more. We had a amazing team of instructors who knew their stuff. Thanks to you guys Pat Sherwood, Chuck Carswell, Stephan Roche, Nadia Shatila and Dennis Marshall.

I would recomend a crossfit cert to anyone and everyone.

20090825 0400hrs
Did HSPUs with knees on support, and pistols with 'rope' for balance for last half or so
6 rounds + 5HSPU, 10Pistols and 7 PUs
First time with Mary. Would have been nice to be able to kip, but the 2x4 archway doesn't realy allow it.

As RXed Cindy
15rounds plus 5 PU 19:48 SOOO Hot out

Cindy, 20 rounds. Did 21 last time. Oh well.

Cindy, 10 rounds. Maybe my fourth CF WoD.

Fit Mom's kid (Rielly, age 9) posting:

Cindy as rx'd

14 rounds+5+10

kipping pull ups
all push ups on toes
squat to ball

Mary 9 rounds

Little sleep last night, somewhat tired.

"Cindy"

F/45y/62"/136# JULIA
Jumping Pull Ups, Honest Push Ups, Squats
11 rounds + 3
Last time: 9 + 5 + 10 :)

M/40y/68"/157# GEORGE
Pull Ups, Honest Push Ups, Squats
11 rounds + 5 + 10 + 5
Last time: 15 + 1 :(

Cindy - 14 rounds.

done 8/25 730

12 min elliptical w/u, one round.

21 rounds, kipping pull ups
ave 58 sec per
mhr 170 ahr 160

Backsquat 3x3 (185,205,210(2),210)

10 min cindy w. 10lb vest:

8 rounds + pullups/pushups.

...correction: 20lb vest.

Cindy

17 rounds plus 5pullups + 8pushups

13 rnds + 5 PL + 7 PU

as RXed - no jumping PL or knee PU

3 PU more than last time, and did jumping and knee PU then

As rx'd,

Decided to try Chest to Bar Cindy - 20rds and 5 pull ups

Normal Cindy was 21 rounds a few weeks ago

23 rounds,
I believe this is really close to a PR. I felt great the first 10 minutes, then of course I needed more time in between. I did this one in my garage, my favorite place to do Crossfit.
kirk Rangel
aka tito

M/25/187/5'9"

CFWU x 3 (no pullups)

"CINDY"

17 rounds + 5 pullups

I think I did like 19 rnds last time, but I am not to worried about given the fact I was on 13 hr plane ride the day before, so I was a lil off today. Gave it all and almost met pukie.

DO WORK!!!

Hurt back doing front squats a few weeks ago and finally getting back into the WODs. Not to mention I've eaten like absolute garbage while staying out of the gym.

18rds + 5 PU

As Rx'd 20 min-
20 rounds w/ 5 sec. to spare.
Beat my last total by 4 rounds

Cindy as rx'ed
Joe - 23 rounds
Dave 20 round + 5 pu's

17 rounds

Level 1 Cert - Firepower Crossfit (Milton).
Want to echo all the positive cert comments - fantastic two days, heavy on content and technique, with witty, motivational and inspirational trainers (Pat, Stephan, Nadia, Dennis, Chuck). Thank to all the kick ass attendees, and that took the time to help me with my feeble muscle-up and kipping form (community and intensity!). Still trying to explain to people how PVC (no weights) crippled me in a good way (PROPER mechanics, PROPER depth... oh boy).
Thanks again - happy crossfitting
Andy

31/m/5'10"/210

as rx'd

14 rounds + 5 pullup + 10 pushups

Cindy: 31 rounds + pullups and pushups.

I forgot to mention that I did Cindy.

M/34/6'/175

“Cindy”: 14 rounds on the dot

Last time I did Cindy, I was on vacation in a neighborhood park with limited ROM on pull-ups, so got 11 rounds. This time, did kipping pull-ups and squats throughout without breaks. Push-ups are where I get hung up. Interesting, though, when you look at my splits that the last round was a lot faster than the previous 10 rounds. Amazing what you can do if you see the timer counting down to your end time. I guess I need to imagine that happening each round !! I think I might be able to get another round with minimizing the breathing in between rounds, but other than that, it’s just a matter of improving the push-ups.

cindy 13rds

Cindy as Rx'd

24 Rounds + 5 Pullups

Last time: 25 Rounds

18 rounds in 19:52. First time doing this. Loved every minute!!

28 rds

M/25/185/5'11"

17rds of Cindy

warmup: row 400 meters x 3 / 10 pushups
Cindy: 21 rounds (last time, 24 rounds)
Did Ryan yesterday, with pullups and dips sub for muscle-ups. hurt my cindy.

Cindy - 17 (PR)

Cindy...2nd time - 18rds. and 2 pullups.
First time I got 14rds.

Good improvement, need to break the 20rd. mark :)

Thanks Crossfitters and Coach G!

m/29/5'10"/191 lbs.

"Mary"
16 rnds. as rx'd

... it's at times like these that I think about lipo.

m/20/200/6'1"

"Mary" 7 Rnds + 5 HSPU

Ryan

"Cindy" 13 Rnds

Erik

"Cindy" 10 Rnds

one day behind due to AWESOME level 1 cert at firepower crossfit - i was a little too sore to do cindy yesterday.

17 rounds (HUGE PR) at 19:53 .. too gassed for any more.
last time 14 and a half rounds. stoked!

M/35/5'11/225

Cindy

28 rounds

M/35/5'11/225

Cindy

28 rounds

M/35/5'11/225

Cindy

28 rounds

M/35/5'11/225

Cindy

28 rounds

m/35/5'11/225

"Cindy"

28 rounds

M/58/6-2/208
Cindy
3 rounds bodyweight pullups
9 rounds plus 5 pullups 22 pound assist

previously did 3 rounds bodyweight, 8.5 rounds 28 pound assist.

14 oorah

m 5'10/185/28

18 times through with 2 pull ups

23/M/160

CFWUx3, only 5 squats, PUs, and dips per round.

16 rounds even.

I was coming off two rest days, but that's still 1 full round + 5 pull-ups, 5 push-ups, and 3 squats less than my PR. I didn't pace myself for the first 10 minutes like I did previously, though, so I started to burn out early. Next time: shoot for for 1 round a minute.

M/33/5'9"/162

CFWU

Cindy
12 rounds

m 5'11/204lbs/40

Cindy 9x as rx'd

Had 12 last time, but two weeks off due to serious flu crushed me. Going for 13 or more next time!

'Cindy' 19 Rds + 5 as Rx'd

I started doing 2 sets a minute, progressively getting slower. Would it be better for me to pace myself? Like 1 rd every 50 sec or so?

male / 6'1'' / 196lbs

As Rxd

"Cindy"

30 Rounds. Personal Record by 3 rounds.

M/25/5'8"/170

27 complete rounds, rx'd

27/m/155

20 rounds

Did better than the last two times, so I was happy

M/34/5'11"/170

Cindy
14 Rounds

WOD - Cindy 14 + 5 (bandera negra)

23 rounds

Cindy 20 rounds rx'd

Just back from a 4 day trip to Geneva. Lack of sleep and proper diet really took their toll today. Really sucking wind on squats.

29 rounds
:30/:32/:30/:32/:34/:32/:32/:36/:35/:40 (5:37)
:39/:41/:50/:44/1:01/:55/:50/1:00/:58/:37 (13:56)
:36/:42/:42/:43/:43/:41/:38/:36/:33 (19:55)

Cindy as rx'd

18 rounds + 5 pullups

male, 37 y/o, 149#, 68"

WOD 12 rounds Cindy

rx'd

11 rounds + 1 pullup

rx'd

11 rounds + 1 pullup

17 Rds + 3 pullups

**note: first 8 rds = 1 rd/min avg 20 sec rest, subsequent rds slower but tried to maintain no more than 20 sec rest between rds**

PR 1 rd + 3 pullups

M/30/150

rx'd

23 rounds, 5 pullups

M/38/5-10/195

21 rounds complete; 22nd rd up to 5 squats.

Semper Fi

m/27/205

23R + 5P 10P/U 7S

yah

Cindy

15 rounds

All unbroken

Cindy - 13 rounds + 3 pullups

WOD Mary
11 rounds,
hspu's ,better rom,
pistols,had to hang on to rings,or i'd've fallen on ma butt wi nearly every one,as i'm sooooooo flexible,NOT !
pull-ups, like a break .
earlier did cleans and got a new p.b., worked on snatch and high pulls.
after wod ,worked on front and back levers,ring dips,p.b. on them too,nearly mornin before i got finished !

Cindy
19rds 5 pullups 6 pushups. Steadily getting better, last time not quite 17rds and this time the beginner pullups were set at a higher level and I felt like I had been ran over by a truck when I woke up. It's nice to have Cindy/Mary to have a pretty regular check on my progress. First Cindy 2+ mos ago 11rds with jumping pullups.
F/5'5"/26/177

m/30/5'10/205

"cindy" as rx'd:

17 rounds + 5 pull-ups

M/21/190/6'2
Cindy - 23 rds

24 rounds of "Cindy"

10 rounds

M/20/175

Cindy - 17 rounds/20 minutes

M/20/175

Cindy - 17 rounds/ 20 minutes

Cindy with 20# weight vest:

20 rounds + 3 kipping pullups.

Cindy
Assisted pull ups @ 100#
12 rounds

This was in the afternoon after I did the 8/25 workout in the morning

Cindy as rx'd
9 rounds + 5 pull-ups + 4 push-ups

"Cindy"
5 pull ups, 10 push ups, 15-2 hand swings 70lb kb
14 rnds+5 pull ups+10 push ups

My injured back is 100%

Hey I finally went to the gym this morning and did Quarter Cindy as was programed by Herm for the FRAT 30 day Paleo Challenge. 5 minutes of Cindy with 5 minutes of rest each round.

I thought doing over 27 rounds would be awesome. I ended up doing over 28 feeling like I should have done more. Here are the details:

Round 1: 7 rounds + 5 pull ups and 1 push up
Round 2: 7 rounds + 5 Pull ups and 5 push ups
Round 3: 7 rounds + 5 pull ups and 2 push ups
Round 4: 7 rounds plus 3 Pull ups

Total 28 rounds + 18 pulls ups and 8 push ups.

I blame my poor performance on the junk food I ate this weekend. I should have done over 32-33 rounds. This was actually hard even with all the rest.

19 rounds + 10 pushups

cindy for the begginer

first WOD

8 rounds at 17:30. my son was crying and had to stop.

male/37/5'-8"/270

only negitives on the pull up. my fat ass can pull myself up

Mary

11 rounds and 1 pullup

19

M/47/200

Cindy

22 rounds in 19:51

CFWUx1 (no PUs or dips)
Mary
9 rds

Matt:
Cindy
15 rds

Cindy - 13 rounds

8 rounds.

hspu to abmat
holding a pole for the pistols

wiped me out

cindy as rx'd
20 rds + 5 pullups pr

9 rds. + HSPU's and 7 squats. PR by 1 rd. and extras.

Cindy

As Rx'd
18 Rounds

15 w/ @ 16 sec to spare. First time CF'ing in about 2 weeks since back from leave.

m/44/175

Mary
7 rds + 5 hspu & 10 squats

CINDY

completed 26 rounds (+2 pull ups)

* everything unbroken

Mary
9rd +5hspu,10pistol,9PU

9 complete as rx'd
PR

m/20/170/5'9"

Cindy 22 rounds

M/28/6'3"/205

25 rnds as rx'd

16 rounds +5 pullups & 5 push ups

cindy, 17

Mary

19 rds + 5 pullups and 6 pushups

Mary as RX'ed
11 Rounds

cindy

13 rounds
5 pullups - 7 pushups

Congrats Joan on getting your Level I cert! We are so proud of you!!

cindy Rx 15 rounds....had difficulty with pushups making sure chest and quads touch....

F/115/5'

30 rnds of Cindy in 20:05. PR

Just a few squats short of completing the round.

later,
b
m/32/5'8-1/2"/165
(weighed in at 157lbs yesterday.)

Cindy

13 rounds as rx'd + 3 pullups (PR, 11 rounds last time)

Cindy

13 rounds, 5 pull-ups and 6 push-ups

14 +5 pullups

On no food.

Score = 9 rds + pull ups + 3 push ups
Subbed jumping pull ups.
Reps and time as Rx.
Push-ups broken starting rd 4.
Jumping pull ups & Sq unbroken.

Score pretty much same from last time but help reps higher in push ups for longer. But once reps broke past 6-4 I faded fast!

M/39/197/5'10"

Cindy as rx'd=21 and 3 pu's.
Burned out, started a little to fast.

21 rounds.

started on 24 round pace but pushups were the weak link.
next time will target 22 rounds.

m/29/6.0/195
Thank goodness for Cindy. I want nothing to do with Mary.

12 rounds

PR great workout

Shift change Rest cycle

Cindy

14 rounds w/ 7 reps of 90lb lat pulldown subbed for chinups (no chinup bar)

Love the incredulity at all the 30+ rounds. I'm supposed to go buy a couple hundred dollar video camera, get written permission from my globo gym to film my effort, so I can "prove" my workout? I don't do the workouts for you or the "community"--I do them for my children and myself. I'm training for life, not for the sake of crossfitting. Just gotta be able to look myself in the mirror and know what I've accomplished.

Started crossfit May 2009:

First Cindy: 20 rounds
Second Cindy: 28 rounds
Third Cindy: 32 rounds
090824: 35 rounds

Brian Perron, Portland, Oregon
5'll" 219 34yo

"Crossfit is made for Waterfowlers."

cindy 11 rounds

Cindy
26 rounds + pullups, situps, and 13 squats.

Better than last time, but still below my PR.

Cindy:

25 rounds + 5 pullups

FS 10" box, 190x4, mini cindy 10 rnds 10.36

Air squats such a treat after 10" front squats! But I still ding my back every front sqt day; ?

m/24/5-11/160

Mary as Rx'd

11 rds

cindy

12 rounds

mary

11 rds in 20:10

Cindy

18 rounds

m/30/5'11"/180

26 rds as rx'd (pr)

Cindy- 16 rds

Pack Cindy:
3-6-9

12 full rounds + pullups, squats, and 4 of the 6 pushups

3 full rounds fewer than last time. it appears lack of sleep and smoking are contraindicated

m/40/6'3"/259#

Warm up: 20 minute bike ride=7.25 miles

Cindy
5 pull ups
10 push ups
15 ambat sit ups
Total round: 13 + 2 pull ups

Hanging Power Cleans:
1-1-1-1-1
170
185
195
205
215
225 PR

9+ 5HSPUs = PR!

PR is 18 Cindy
9+5hspu

Cindy as Rxed

13 rnds+5 pullups-10 pushups

First time without ring pushups, thought I could have hit it harder, but wasn't feeling too good today. Definitely went a few blocks overboard at supper time...

Back is feeling much better, but feeling the effects of a week off. PRed on the HPC yesterday, but my metcon got mangled from too much rest.

It's not the mountain ahead that slows you, it's the grain of sand in your shoe.

Go Navy!

16 rnds cindy

Not feeling that good today but hey still managed to get 11 rounds of the good girl cindy done, better than sittign on my butt feeling sorry for myself!

skipped - left arm tendonitis
PR: 21 rounds + 5 pullup + 10 pushups + 4 squats

MARY:

8 rds
+ 5 HSPU
10 Pistols
6 Pull Ups

My first time doing "cindy" after being challenged at work!
Wide grip over hand chins,
Full Press ups,
Complete squats.
Exactly 30 rounds!!
It hurt!!

Mary As Rx'd

7 Rds & 5 HSPU

1st crossfit wod
Cindy 12 rounds
used 95 lbs for squats

Cindy as rx'd

20 rds + 5 pullups
(19 rds last)

17 rounds same as pr, one more round than last time
27M 6'5" 220#

2 pullups
4 pushups
7 squats
15 minutes

10 rounds
plus 1 pullup

Cindy as rx'd 22 rounds

cindy as rx'd. 19 rds, 5 pulls, 10 push ups.
I don't know why this kicks my ass so much but it does!

I was in Golden for the Level I certification. What a great weekend!!!! The Certification staff was amazing. I am so thankful for all that I learned.

12 rds
cindy

cindy - 7 rds.
PR: 8

13.5 rounds

5 chins
10 situps
15 pushups

m/40/170/5'10"

20 in 19:46

PR is 21.
Started out strong, hit wall and slowed to crawl at 16, limped home to 20.

25/m/5'8"/150

Cindy as Rx'd: 24 rds. PR!

As rx'd
11 rounds of Cindy.

Cindy

16 rounds

Cindy
13 rounds

m/49/6'3"/170

Cindy 12 rounds + 5 pu.

okay. 17 rounds, had to wait for the pullup bar a couple times. probably coulda squeezed out 1-2 more sets. squats were the hardest part, had to rest in the middle of the 15 reps

16 rnds in 18 mins
felt very sick
plenty of room for inprovement

Did this one after PT today. Lots of push ups and abs....

WOD: 21 rounds

New PR for me by 2 rounds.

Cindy as Rx'd

22 rnds

39/5'10"/168/M

Cindy, 18 rds

25/m/171

cindy 26 rds +5pullups PR

M/24/173

As Rx'd Cindy:
20 Rounds + 5 pullups + 10 pushups + 3 squats

Crossfit HQ,
I have to say, after attending the Level 1 certification this weekend and the Colorado Highway Patrol Acadamy in Golden, it was by far the best training I've ever been to...in anything. I've been to host of trainings, seminars, classes and conferences on a variety of topics but have never been to one that had multiple presenters who were equally skilled at teaching and presenting in a manner that held everyone's interest throughout. The trainers knowledge, expertise and great sense of humor was fantastic. You guys truely are second to none. Definitely worth every penny and every minute!

I started Crossfit about 8 months ago and it really didn't take long for me to be completely addicted. I'm commited to spreading the Crossfit gospel of I.W.C.A.B.T.A.M.D. to anyone who gives me half a minute to rant.

Thanks to Andy, Miranda, Boz, Chris, Brenda, Jimi, Matt, Cherie and the hosts at the CHP Acadamy for making this weekend cert absolutely awesome.

Brian Green
Tucson, AZ

Cindy
19 rds

I felt really tired right from the beginning, and the heat and altitude must have drained my energy. Avg HR 180, peak 187, rec 58. At a playground structure at the fairgrounds, McArthur, CA.

PR!

29 rounds...and completely excited.

28yo/m 180#

Whew, Cindy again? First time was 14 rounds...so lets go for 18! And then Mary!

M/30/5'11"/231

Cindy
12 rds (2 more rds than previous wod in July!)

Shoulders have been aching superbad since Sunday when I did hang power cleans. I don't think I received the bar very well a couple times and one of my shoulders was already hurting from doing PushPresses the week before. Anyway, I took a few days off, shoulders are a little better, but today's WOD was disappointing. Last time I did 7 in 12 minutes. This time I did 7 or 8 in 18 minutes. I think it was 8 but I'm not sure.

Last time I was off all day being that it was summer break, today was the first day back at work with students, so maybe that was the difference.

M/49/175

Cindy

26 and 2/3 rds

21 rounds

m/26/222/6'3''

the cindy

19 rnds

not my pr (which is 20) but the heat was sucking my energy so next time prepare to be dazzled anonymous reader...

Done on 8/26.

24 rounds - PR.

I've been stuck on 23 for quite some time. It's about how much you're willing to suffer. I've known this and I've been at this for some time, but just when you think you've poured it out, you can do more. Journal article helped for motivation, as did some personal issues. Nothing like using the dark side of the force every once in a while.

cindy

back grip pullups

22 rds + 5pu pr

M/44/6'0"/175
Cindy
1 squat short of 20 rounds
Last time 15 rounds
time before that 16 rounds
form is pretty good overall I would say

14 rounds after mountain biking for an hour.

5

Cindy: 17 Rounds+ 5 Pull ups (pr)

22 rnds. doing this one a day late and instead of the 2 MU 4 HSPU and 8KB don't have the equip for this one at work. Can't seem to get by 22 on this one.

14 rounds+ 5 pull-ups

M/34/185

Cindy 22 rds + 5 pu + 10 push ups + 3 squats
not a PR perfecting the Butterfly

Mary: since can't do hspu sub'd negatives and partial reps alternating each round
6 rounds + 5 "hspu" + 6 sls

12 rounds

9 rounds

First day doing program did 7 sets in15 minutes

CIndy
19 Rounds

m/20yo/6'2''/180
1 month in to training the Crossfit way and loving it.

First time doing Cindy
11 complete rds on the buzzer.

hoping for better next time

m/29/6'/167

prolly skippin' this one due to vacation. did fun montana style heavy log lifting workout as a sub. hoisted a approx 130-150lb log to chest position and push pressed it five reps for 20 min or so. then did some overhead squats with other log after the first one broke. had me drippin with sweat...

23 Cindy's (pr I believe)

(done 8/26 without rx'd rest day yesterday)
8 rds + 5 pull-ups using ring push-ups
First time using rings for push-ups. Had to split the reps on the last few rds. Normally none of my reps are broken. I'll continue to use rings though.

37/m/165

Cindy
20 Rounds in 19:48
PR is 20 rounds in 19:35
then
50 sits

22 rounds not a pr but good workout anyway.

m/29/6'1/194

as rx'd

22 rounds

jumping chins

?

m/40/67"/185#

rx'd

14 rounds + 5 pullups

37 rounds PR by 1

8 of Cindy with :36 to spare

Jeff @ home
C2B
22 rounds + push ups

m/24yrs/223lbs

20 rounds + 5 pull ups + 1 pushup

can't...talk

Cindy
21 rounds
20:14 to complete 22 rounds
Strict squats
Did HSPUs yesterday, so opted for Cindy.

Cindy
27 rounds

cyndy
42 rounds

Cindy
42 rounds

34/F/5'10"/160

18 rounds + 5 pull-ups and 5 push-ups (last time was 18 even)

I avoid Cindy about half of the times it comes up. I guess I will try and hit it every time in the hopes my push-ups will eventually improve enough to get me up to 20 rounds. Pull-ups and squats are easy and quick; it’s the push-ups that waste all my time.

C-
26+pullups

20 rounds +5 pullups +10 pushups and 5 squats
first time doing this workout...this is a great workout
2 weeks in and loving crossfit more each workout!

20 rounds + 5 pullups + 10 pushups+ 5 squats
first time doing this workout really like it. 2nd week into doing crossfit and loving the workouts!!

20 rounds + 5 pullups +10 pushups+ 5 squats

34rds + 5 pullups

Mary
9 rounds + 5 hspu's + 10 pistols + 9 pulls
slightly off last time

19 sets

Cindy - 11 rounds. Same as last time. Time before that was 14. Ugh. Gotta get back hard into XFit...

Cindy, 8 rounds and 5 pull ups.

49/m/190

Cindy, 20 rounds. One less than last.

23.m.137.65"

as rx'd
21 rds

Last Time
21 rds

PR:
22 rds(PR)

MARY rx`ed did 9 rounds

Cindy (Rx'd)

17 Rounds (PR)

Did this workout late on the 28th. doing overhead squat at lunch.

Cindy: smashed my PR by nearly 2 rounds, helped in no small part by a guy I didn't know shouting me on when I started slacking off on the pushups towards the end. Did dead hang pull ups, pain in my right knee slowed me down on the squats a few times.

18 rounds, 5 pullups, 8 push ups.

[18 rounds + 5 + 8]

31/m/5'10"/168

Cindy
19 rounds

First CrossFit workout ever!

25/m/5'7/165

Cindy

20 rounds, a new PR!

25 rounds

28 m 196

15 rounds plus 5 pulls, 10 push

47/M/184
12 +
5 pullups
10 pushups

Mary 9 rounds, first time
Couldn't get all the way down for HSPUs.

21 rds.
5 pulls
3 push

23

22 rds

33/f/5'8"

did on wednesday 8/26...22rds+3pull-ups with jumping pull-ups

7 rounds
sub'd 20# dumbbells bench press
OH squats

Cindy
13 rounds

cindy
19 rounds

08/28

17 + 5

m/23/5'8/180

Cindy
18 rounds as rx'ed

had to stop after 17:30 due to dime size blisters on both hands.

as Rx'ed - 24 rounds

M/23/161

as rx'd

6rds + 2 squats

Cindy as Rx'd

20 rounds. Did better in the past.

Mary, at home, as rx'd, 11 rounds + 2 HSPU

Not good. More than a round worse than my PR.

16 rounds.

Push it harder next itme.

Cindy

As rx'd, 24 rounds + 5 pull ups

m/19/170/6'1

m/41/245/6'

Cindy As Rx'd

18 2/3

20 rounds of Cindy this time. Did 10 rounds of Mary last time.

Cindy

18 rnds

strength bias
DL 245/255/265/275/285/295/300
BP 185x3x5

10 min cindy 8 rnds

m 28/5'9"/155

cindy as rx'd

14 rds

@thesweatbox

24rds +5pu +10pu

newPR

Cindy as rx

19 + 5 pu

M/31/5'9"/152

Mary

9 rounds (PR)

My HSPUs are getting way better. The majority are head-to-floor. (Or head-to-my-folded-T-shirt, really).

8 rds, hspu/squat into rd 9

pr is 9 plus hspu

M/40/195/6'

As rx'ed
14 rounds

cindy 19 rds benched1st

Cindy

19 rds, 5 pullups and 10 pushups. PR

m/31/6'1"/180
Cindy as rx'd
11 rounds

M/37/185/5-10

Mary- AMRAP in 20 min.

5 HSPU
10 pistols
15 pull ups

9 + 5 HSPU, = 9 1/3
Better form on HSPU and pistols without aid.
Last month 8 2/3.

Rounds: 8
Had to stop at 13 min b/c my hand blew out on me during pull ups. Have now read up on hand/callous care and will be filing regularly.

CFWU

Mary 7 rounds plus 5hspu/7ols

M/19/5'10/144

W-Up: squat therapy

did 'Cindy'-

did 15 lunges instead of squats as they are not yet up to scratch. Otherwise as rx'd

18 rounds + 5 pull-ups + 9 push-ups

14 1/2 rounds. with good form. my press ups are terrible. was doing singles for last 7 sets or so

13 rounds. didn't have stop watch. Usually can do 16 rounds but I was hot and tired early

14 rounds

11 burpees
WU
Cindy - 21 rounds + 1 pull up (same as last time)
M/48/193#/72"

m/35/5'9/175

CFWU-3. Reg except 12 pushups instead of PU 2nd. No HSPU 3rd. Superman. Burgener. 10 Burpees.
8 rounds + 5 HSPU, 10 pistols, 8 PU.
Pistols good overall, esp in later rounds. Keep core tight & weight under leg. Good breath in on way down. HSPU mostly unbroken.

Started with a light oly warm up.
I set up the stations close together and it was nice and cool.
Cindy
13 +5 PU's +4 Push Up's
I felt pretty good. I had a little too much too eat and kind of pussed out because I didn't want to puke. Next time I need to try and do this on an empty stomach and push even harder. All of the exercises felt strong it was just my Metcon and Cardio that was hurting.

Cindy:

16 rds + 2 pull-ups

M/35/6'/205#

"Cindy"
15 rounds (PR)

As rx'd. 14 rounds + 10 pushups. +2 rounds compared to last go.

did this before jiu-jitsu so i was hurting for time... decided to do 20 rounds then stop... did 20 rounds in 17:11

Cindy as rx'd

36 rounds

12 rounds for a first Cindy. Will be better next time.

CFWUx3
"Cindy"
16 rds + 5 pull-ups (15 rds + 5 squats last time; 18 rds + 5 pull-ups PR)

19

M/33/190

Mary

4rounds

+5HSPU
+10 1-Leg Squat
+3 Pull Ups

Gym was mobbed, had to run around looking for pull up bars, lost at least a few reps

m/31/6'1"/195

Work up to 1RM Clean
135/155/175/195/205/215 (PR)

then Cindy as Rx'd

17 rounds + 5 pullups...tied PR from last time (4/23/09).

Cindy

10 rounds

amrap in 20:00

05 htf handstand pushups
10 alternating one legged squats with 10lb weight
15 pullups

9 rounds in 21:32

08 rounds 09/03/2009 (+ 5hspu, 4ols)
10 rounds 07/31/2009 (+ 5hspu)

"Cindy"

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

5 Pull-ups
10 Push-ups
15 Squats

24 rounds completed + 5 Pull-ups + 2 Push-ups
---------------------------------------------------------------
Compare to 090727

23 rounds completed

Mary. HSPUs head to floor first 4 round, rest to 25lb plate. Only 1st round unbroken. Pistols modified to standing on 45lb plate on platform and single leg squat to low bench off platform. PUs unbroken each round. 7 rounds in 18:00, 8 in 20:59

R1: 1:27 (01:27)
R2: 3:06 (04:33)
R3: 2:42 (07:15)
R4: 2:44 (09:59)
R5: 2:23 (12:23)
R6: 2:46 (15:09)
R7: 2:50 (18:00)
R8: 2:59 (20:59)

43 yom 204 lbs.

Cindy

12 rounds even.

Cindy as RX'd!
(Brand-X scaled last time)

10 rounds
I was surprised the push-ups were kicking my butt this time.
Did pull-ups unassisted and without dropping off the bar. Very pleased!
I can only get better, right?

rxd 20 rounds

no pullups for 6 monthes due to injury.
Started back today: Cindy 18 rds as rx'd

090727

Cindy: 8 rnds + 5 Pull-ups + 10 Push-ups

was interrupted by a guy asking about the way I was doing Pull-ups, heh

090824

Cindy: 10 rnds + 5 Pull-ups + 3 Push-ups

11 plus 5 PU
last same with 5PU and 7 push up

HSPU with feet on bench (L-shape)
Single leg squats had the off leg back/to the side, rather than forward.

9 rounds + 1 round without any pull ups.

cindy 17 rounds + 5 PU

m/23/155

Dam, I did 10 rounds after a 25 min run and thought I was beast - apparently not.

cindy: 19 rounds + 5 pullups (pr)

Cindy:21 rds + 5 pull-ups+4 push-ups

"Cindy"
19 rnds. Down by 2. Feeling very rough with bad cough, so good effort.

29/m/185

Mary: 7 rds plus 5 HSPU, 10 pistols in 8th

full depth pistols; used pole for balance

on Sunday sept 20

as Rx'ed for Cindy
28 rounds

31/m/160/65"
"Mary"
6 rds + 5 HSPU + 2 Pistols (PR)

Rugby for 2 hrs beforehand

9 rounds, 5 + 10 + 12 (PR?)

retested this today, 0ctober 18 2009

as Rx'ed

33 rounds!

6'2/42/185

1st time with 20lb vest.

14rounds+5pullups+3pushups

M/27/6"/165

Did Mary again for the second time. I counted 9 rounds even but I must have lost count and really did 8 because I couldnt have possible destroyed my PR by that much (previously 6 round + 5 HSPU's. My HSPU's have improved a great deal though so I guess its possible.

cindy-- 21

Did 6 rounds of Mary!

8 rounds of Mary but doing 5 x long arm PU rather than kipping.

ROM on HSPU massively improved

M/22/5'10"/~200#

Cindy (subbed jumping pull-ups)

7 rounds.

Cindy, for the second time since July'09 when I got 4 sets in 18 minutes and thought I was going to die. Today, I did 4 GOOD sets in 5 minutes, and 6 more with kips and jumps, in the remaining 15. This program is awesome!

mary

7 rounds then through eight squats

This is my return from the flu.
15 rounds 10 push ups

SUB 80# pd (t)

20 rounds
previous 20

16 rounds, it was sweet but.........it hurt ..........

m/39/185lbs

27 rounds with Cindy today. I was gassed by the end.

m/39/185lbs

27 rounds with Cindy today. I was gassed by the end.

m/5'11"/168/16 years old

Mary- 9 rounds + 3 reps (pistols executed on bench)

F/5'8"/135/16 years old

Cindy-17 rounds+ 7 reps <- Impressive PR

M/5'11"/168/16 years old

Mary-9 rounds+ 2 reps

F/5'8"/135/16 years old

Cindy-17 rounds+ 7 reps <- (impressive new PR)

17 rounds of Cindy PB

m/36/213/5'11

17 rounds

9 Rounds of "Cindy" plus 2 P/Us.

M/35/5'11"/180lbs
17 rounds w/ 12lbs weight vest!

20 rounds

August 25th/09
10 rounds + 3 PU

First time with Cindy = 16 rounds and for what it's worth - turn 63 next month