January 1, 2010

Friday 100101

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


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 091110.


Enlarge image

RedPoint CrossFit

"Ding Tucson" Part 1 with CrossFit Works, a CrossFit Journal preview video [wmv] [mov]

CrossFit Copenhagen: Casper does "Mary" - video [wmv] [mov]

Posted by lauren at January 1, 2010 5:00 PM

Hey Allbody, today is my CrossFit Birthday! My name is Aileen, a 38 yr old mother of a teenage girl.

I am a CrossFit athlete with humble beginnings. I never played a sport in high school, was always picked last for any team, was convinced I was not good at anything athletic. I had never squatted, deadlifted, cleaned. Never did pull ups, dips. Never rowed. I did run quite a bit, to mask an eating disorder, and to spend time bonding with my dad and sister, but I never aspired to more than just finishing.

My first workout was Michael in late September 2008, with just a few more sprinkled in over the next few months, due to intimidation from the WODs and a controlling abusive boyfriend who literally told me, “I don’t want you doing that CrossFit” When I found myself lying to go to the Guerrilla Fitness for Foundations, and saying that I was going to run on the treadmill but really was doing Griff at the track, I knew it was all wrong. He got the boot in December.

I was already reading the main site comments everyday, bought a pretty sparkly notebook to record my workouts, and resolved for the New Year of 2009 just 2 simple things:
1. Follow the main site, 3 on 1 off, no matter what the WOD, no cherry picking.
2. Make new friends.

I did well.

3 weeks into January, I decided to start posting and chose Strong Lil Pony for my nickname. As a girl I loved the Little House on the Prairie books and read them all several times. Laura, very young and small for her age, recalled leaping over a huge barrel and astounding her pa. "There was only Pa standing there with his blue eyes shining, looking at Laura. "Well!" he said to her. "You're only a little half-pint of cider half drunk up, but by Jinks! You’re as strong as a little French horse!" For some reason that resonated with me and I just always remembered it.

S’more and Playoff Beard were the first to welcome me. Many more friends followed, and so did my confidence and physical skills. I started to attend certs: Level 1, Barbell (at the cert with Rip, he squeezed my arm and said “where’d you get those 13” biceps without lifting, woman?” It was the first time I ever benched, and I did 115) Gymnastics, Kettlebell, Nutrition. From 0 to 60…
DL 1RM: 255
BS 3RM 160
P 1RM 95
FS 3RM 120
PC 3RM 115
BP 1RM 125 (last week!)
I grew strong. I learned.

The biggest, hardest lessons: Acceptance. Surrender.

Accept my body’s need for rest. Accept the fact that I have certain physical limitations that I must train around, not simply ignore. Accept imperfection – not every workout *must* be a PR, or done as RXed.

Surrender to Love. Like many, I was afraid of failure. I had a child to protect, I vowed I would NOT bring her pain again by yet ANOTHER failed relationship. Keep a man at arm’s length, if not more.

Then I met Goat. And though I fought it, kicking and screaming, I fell in love. I did not want a boyfriend. I was not ready to be loved for exactly who I am, to be cherished and adored. I could not fathom that someone would drop everything… for me. With all my frailties and imperfections, I felt undeserving of such warmth and care. I was strong on the outside, weak within. It took many months to believe that he would not hurt me. I grew strong. I learned.

Today, Goat lives with my daughter and me. We run CrossFit Rising out of my one car garage, 210 sq feet of compressed bad-a**ery. Marriage and a family is in our future.

To have found my inner athlete, to realize that not only am I very strong – I have more potential to be realized, to have made good friends, and best friends, and found a sincere love, a soulmate, who shares my passion for CrossFit and the community here… And all of this in one short year…is amazing.

Thank you Coach & Lauren for your gift. s’more, Playoff Beard, Herm, Eric, jakers, Stephen, Franiel, Benny1, pokey, Paul, Gene, Corey Bibolet, bingo- you are all my brothers. Thanks for looking out for me. J9, Xtina, in8girl, FitMom, Laura DeMarco, Kelly Moore- you inspire me to be strong, be tough, and gut it out. CynthiaJ, Rebe- my PaleoChix, business partners and kindred spirits.

Lastly…Cookie, a soul sister indeed. I love you so much, you are always on my mind, in my thoughts and prayers. I am so happy for you and the journey that we share. Being a single mom was hard enough for me with 1 child. You did it with 3. I am blessed with your friendship.

I have lofty goals for 2010. I know that I will DO WORK (BlackCatXFit) and get 'er done- with the help of this family I have found here.


Comment #1 - Posted by: StrongLilPony! at December 31, 2009 5:02 PM


Comment #2 - Posted by: Fintan at December 31, 2009 5:03 PM

As a small guy I'm loving to bw stuff!

Comment #3 - Posted by: Evan at December 31, 2009 5:06 PM

Great way to start the decade!!

Comment #4 - Posted by: Easton - M/19/179cm/77kg at December 31, 2009 5:07 PM

I knew it! Finally I predicted the Glassman hopper correctly.

Comment #5 - Posted by: thatguy at December 31, 2009 5:13 PM

Well hello there! Happy New Year to my Brother and Sister Crossfitters and Happy Anniversary to me! Today is my fourth Crossfit anniversary. 4 years of fitness, health, and community.

Are you new here? My name is bingo, and as I've done for a couple of years I'll offer up an explanation of each WOD for Crossfit newcomers for the month of January. Call it my gift to the other experienced members of our "cyber-gym" and an anniversary gift to myself. I will try to "pre-answer" the typical questions that come up time and again with our work-outs. For those of you with more CF experience I hope these will be helpful, but please remember that I am specifically trying to assist the new and inexperienced Crossfitter with their New Year's Resolutions.

Let's all remember that we were once new to Crossfit. Feel free to direct newcomers to a "bingo" post. If you do answer, and you really should try, please be kind. This is a cool place, and it has always been more friendly than not.

Thanks to all of you for letting me hang out with you here on crossfit.com. And most heartfelt and humble thanks to my friends Greg and Lauren for this place, this Crossfit, and for your friendship.


Comment #6 - Posted by: bingo at December 31, 2009 5:15 PM

Cindy after Angie, is just sick. But I love it!!!

Comment #7 - Posted by: Josh at December 31, 2009 5:16 PM

Happy New Year CrossFit World!

Comment #8 - Posted by: Jonblaze at December 31, 2009 5:16 PM

I have been hoping for another go around with Cindy soon! Last time I was sick. This time I am in full health!

Comment #9 - Posted by: Wyatt22 at December 31, 2009 5:21 PM

bingo=true Crossfit spirit...thank you brother for giving back in a world that does nothing but take...awesome!

Comment #10 - Posted by: mac at December 31, 2009 5:21 PM

did someone say we had not done enough pull ups lately?

anyways, for my last WOD of 2009 I got the following from Shane Skowron's Comprehensive Bodyweight Workouts Version 2.0 (available in the Crossfit Discussion Forums Training Section):

5 rounds of
1 minute max rep double unders
6 Muscle ups

My result was 19:22, with 178 DU's
I am sore for the first time in a long while!

Comment #11 - Posted by: ian M/32/182/5'11" at December 31, 2009 5:22 PM

Hey Evan (#2),

I hope you choke on a bone...

Just kidding, dude. My 6'/204lb a$$ is just jealous.

I do love it though also. Keep the BW work coming; I've never felt better!

Comment #12 - Posted by: JustinT at December 31, 2009 5:23 PM

nice way to start 2010 :)

Comment #13 - Posted by: irro at December 31, 2009 5:28 PM

Happy new year. To a great decade!

Comment #14 - Posted by: tom at December 31, 2009 5:33 PM

And away we go...

"Cindy" and "Mary", the Crossfit twins, always arriving together and offering up your choice of pain. Remember, this is Crossfit--it doesn't have to be fun to be fun.

Before I talk about these WOD (Work-Out of the Day) a couple of words about "The Girls". Yup, that's right, we name our benchmarks after girls. Kinda like hurricanes. You'll know why when you're done. These, and the other girls, will come up again and again. "Cindy" is often the first WOD that gets done "as Rx'd", as written or prescribed.

You're new here. New to Crossfit. We're nuts here. We time almost everything here, and we definitely measure our results. It's all about intensity. Get comfortable with uncomfortable. Since you are a newcomer let me make it easy -> do "Cindy" (we always "do" the girls; people will think you're nuts too when you say this). If you are not only new to Crossfit but not in terribly good shape scale "Cindy" to 10:00 instead of 20:00.

As many rounds as possible (AMRAP) in 20 minutes of the triplet 5 Pull-ups, 10 push-ups, and 15 squats. Let's take each one in turn. Can you do a pull-up? Great. Do 5 pull-ups, any way you can. The default pull-up in Crossfit is the kipping pull-up (take a look on the left side of the main page under "Exercises and Demos"). Can't do a pull-up? No worries, do jumping pull-ups, or use an iron woodie or other band, or use a Gravitron assist machine.

10 Push-ups. Chest to deck. Do them from your knees if you have to, just don't call them "girl push-ups". There are literally hundreds of Crossfit women here who will do standard push-ups better and faster than most of the men!

15 squats. That's unweighted squats. No bar. Just you and gravity. Squat below parallel then stand up being sure to open your hips fully at the top. One. Whenever you see "Squats" in Crossfit this is what it means: no weight. Go fast.

That's it. Oh, now do all three again. And again until the clock hits 20 minutes. Pant. Puke if you have to (we're strangely OK with that). Come back here and tell us how you did. Entry into the Big Dawgs club is 20 rounds of "Cindy". There will be people above 30. Yes...they really did go that fast.

A couple brief notes about "Mary" for the semi-new:

Handstand push-ups are an advanced move. There are a number of videos in the "Exercises and Videos" section on substitutions and progressions. The good folks at Brand X (click "Start Here" and then click "Brand X scaled WOD") will almost surely offer some links, too. One-legged squats or pistols-do one with your right leg, then one with your left leg, then...until you've done 10.

And congratulations on discovering Crossfit. Welcome aboard. Fasten your seatbelt.


Comment #15 - Posted by: bingo at December 31, 2009 5:40 PM

Go Donna!!!

Comment #16 - Posted by: Kasie at December 31, 2009 5:46 PM

What a great wod to start out the new year.

Comment #17 - Posted by: Eddie Laubengeyer at December 31, 2009 5:49 PM

Ohhhh yea!!!!! Bring it on!

Comment #18 - Posted by: kelli boniecki at December 31, 2009 5:50 PM

Bonne annee tout le monde

Comment #19 - Posted by: 11381/29/m/5'7/155 at December 31, 2009 5:55 PM

tommorow's workout:

sit on the couch and watch college football for 12 straight hours!!

Comment #20 - Posted by: Chris S at December 31, 2009 6:27 PM

Well, Merry Xmas, and to all a Happy New Year.

Bingo, thanks for starting off again this Jan. Newbies, when you read, you would do well to listen to Bingo. Great advice, just the right amount of humour for seasoning.

To everone else out there in CrossFit-land, hit the workouts hard, and to those us us who fight, police and protect, stay safe this year round.

Mary's still too much of a big girl for me to handle, so it's off to say hi to Cindy, and quite possibly, Pukie.


Comment #21 - Posted by: Fireman Ben Melb, AUS at December 31, 2009 6:41 PM

Happy New Year CF world. Today is my anniversary and it has quite honestly changed my life - not just my fitness, but the way I view the world is different now.

Good luck to all those embarking on the Crossfit journey in 2010 and thanks to the Crossfit community. And to everyone on deployment - stay safe, we're thinking of you (even all the way from australia).

Comment #22 - Posted by: adrian at December 31, 2009 6:42 PM

So what's tomorrow??? Murph or Tabata Something Else??

Comment #23 - Posted by: SuzieQ at December 31, 2009 7:08 PM

My arms.....

Comment #24 - Posted by: JEREMY Troy/IL/23/6'2"/160lb at December 31, 2009 7:22 PM

two girls one week its a miracle!
hopefully Saturday is "fight gone bad" or "Jason"

Comment #25 - Posted by: Max at December 31, 2009 7:26 PM

#1 Pony, GIDDY-UP is right! Awesome.

Comment #26 - Posted by: jon h M/47/145 at December 31, 2009 7:33 PM

RedPoint Crossfit bringing in 2010 with the first main-site WOD pic of the year! Great gym, great people, great workouts!

Comment #27 - Posted by: Sam at December 31, 2009 7:53 PM


Pony, thank you for the great post. I started following the main site WODs earlier this year, and the encouragement I got from you and a few other people really showed me what was so special about the community here. Thanks again for sharing.

Comment #28 - Posted by: B Bowen at December 31, 2009 8:00 PM

Pony, your post should be required reading not just for ambitious Crossfitters but also as an illustration of positive thinking. All that good stuff? You earned it! Whether earned with sweat or with karma...its yours. Just ask Bingo, he's been earning his by keeping his head up, heart strong, and a smile on his face for 4 years now. (Probably much longer than that, if I know Bingo even a little.)

I don't think it matters at all whether we all meet in person or online...are 20 or 40 or 60... consider our "Goats" to be lifting or metcons (or boyfriends ;) )... It just matters that we do like Pony and commit to the work and make new friends.

Happy New Year

Comment #29 - Posted by: Benny1 M/40/74"/220 at December 31, 2009 8:28 PM

Cindy done - 11 Rounds only, and 35 jumping pullups in the last minute and a half when I knew there'd be no round 12. My poor arms..

New Year resolution - to post more of my times for those workouts I didn't do so well at...

Comment #30 - Posted by: Fireman Ben Melb, AUS at December 31, 2009 8:28 PM

Yeah! What a way to start a year! Looking forward to this WOD! Hope to start the year with a good PR!

Comment #31 - Posted by: ALX M/31/5'7/255 at December 31, 2009 8:33 PM

Happy New Year!

Comment #32 - Posted by: Damian at December 31, 2009 9:07 PM

"Puke if you have to (we're strangely OK with that)."

Newcomers, don't think for a second that puking during or after your workout is acceptable. It is not. If you even begin to think that you are actually going to hurl, stop or slow down.

Comment #33 - Posted by: Lewis Dunn at December 31, 2009 9:08 PM

That's just mean. The day after Angie?

Comment #34 - Posted by: Jim Moore at December 31, 2009 10:04 PM

Thanks for posting WODs that can be done with little to no equipment or a gym for the New Years. It really helps out those whose local gyms are closed during these couple days

Happy 2010 to everyone out in Crossfitdom!!

Comment #35 - Posted by: Joshua K at December 31, 2009 10:19 PM

Happy New Year everyone!! great workout to start a new year

Comment #36 - Posted by: Dash at December 31, 2009 10:29 PM

Happy New Year fellow CrossFitters!!! It's my 21st birthday today!! I'll be celebratin with "Cindy" today!!

Comment #37 - Posted by: Mike m/20/6'2"/225 at December 31, 2009 10:51 PM

Happy New Year fellow Crossfitters!!! It's my 21st birthday today so I'll be celebrating with "Cindy"!!!

Comment #38 - Posted by: Mike m/20/6'2"/225 at December 31, 2009 10:52 PM

Happy New Year!

Cindy at midnight on the new years with my wife, now that's a good way to start it off! Even better since I set a new PR of 26 over my last PR of 22!

Comment #39 - Posted by: ConstableBrew at January 1, 2010 12:30 AM

Gonna give Cindy a shot in the morning, as my first Crossfit WOD ever. I've been doing SS for the past year, so hopefully I'll be up to par!

Comment #40 - Posted by: Mark L at January 1, 2010 12:57 AM

Did Casper just do 14 rounds of Mary?!?!? niiiice.

Comment #41 - Posted by: GC at January 1, 2010 1:08 AM

Gosh Aileen, I've been seeing your posts all year long, but what a big bold beautiful way to start the new year. Thank you so much for sharing your incredible and inspirational story. Like you, I'd never done most of the things we do as Crossfitters, and like you my life has been transformed by the challenges of Coach and Lauren's system, bolstered by the virtual and real communities of Crossfit. Was it just yesterday that I was so moved by Sarah's incredible story?

Happy New Year everybody, and thanks, as always to Coach, Lauren, Tony, Lynn, Bingo, and everyone in this amazing community. Benny1 is right, it doesn't matter if we meet online or in person. On the other hand, now that we've met online, I can't wait to meet StrongLilPony at the Games this year!

Comment #42 - Posted by: mas 52/M/150 at January 1, 2010 1:39 AM

as rx'd 28rds

Comment #43 - Posted by: JJ at January 1, 2010 2:04 AM

i request murph for tomorrow, so we start the 2010 properly

Comment #44 - Posted by: irro at January 1, 2010 3:18 AM

Pony-great post! Keep at it!

Happy New Year!

Comment #45 - Posted by: J9 at January 1, 2010 3:41 AM

Happy New Year all!


Cindy 9 rounds, plus 5 pull-ups and 6 push-ups.

Comment #46 - Posted by: Ole57 at January 1, 2010 3:48 AM

Man, wanted to get 20 bad (this is my first time doing Cindy). Started off strong, got a little weak in the middle, and finished strong.

19 rounds. Leaves room for improvement, good way to start the year.

Comment #47 - Posted by: Simon/29/M/185/5'9" at January 1, 2010 4:59 AM



11 rounds +5 HSPUs (last time 11 rounds +5 HSPUs +10 Pistols +7 Pull-ups PR)

All exercises unbroken. HSPUs head to floor on push-up holds, knees on large swiss ball.

Comment #48 - Posted by: Memuc at January 1, 2010 5:09 AM

Woke up to find Angie still beside me. Strange, as I thought she left last night. Snuck out though for 13 rds of Cindy. Had more in me, but Angie tracked me down in the 15th minute...

Comment #49 - Posted by: JustinT at January 1, 2010 5:14 AM


Took on Cindy today ... 21 rds, got into the 7th pushup and time. Great way to start the year!

Comment #50 - Posted by: AHill at January 1, 2010 5:25 AM

PONY~ Splendid reflection. Thank you for sharing and congratulations on personal and CF achievements.

Happy 2010 CF Community.

Comment #51 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at January 1, 2010 5:44 AM

Have a Happy and Healthy New Year everyone!
Many Blessings!

60 pull ups done mainly as deadhang, usually toes asst. Then could do no more, and rigged up so I could do toes asst.
= 22:51, not a PR but considering above, was pleased

did Cindy right before I came home-
23 R + 5 Pull ups,

all pull ups toes asst only and prior to this did Cindy with gravitron


Comment #52 - Posted by: in8girl at January 1, 2010 5:58 AM

Pony, you are strong in many ways, and you have given strength to others. Your generosity of spirit has changed lives.

Welcome to everyone that is here for the first time. Read the FAQ, read Bo's starting message on the message board, figure out how to scale the workouts, keep an open mind to learning new things, prepare to be humbled many times, and start getting stronger.

Happy New Year everyone.

Comment #53 - Posted by: Paul_C m/39/6'/175 at January 1, 2010 6:06 AM

Cindy as rx' d 25 rounds+5 pull ups
far from my 28 rounds pr but not so bad considering my yesterday' s new year binge party LOL

Comment #54 - Posted by: Nicovats at January 1, 2010 6:09 AM

Happy New Year!!!

Ran 2 mile to park
Cindy as rx'd 20 rounds plus 5 chins
Ran 2 mile home

all done outside in the snow, an excellent start to the new year.

Comment #55 - Posted by: Ash m/37/200 at January 1, 2010 6:10 AM


Decided to murder my arms and give Mary a try for the first time. One-legged squats were done with the assistance of a 12" box. I lack the strength, control, coordination, etc to do them unassisted yet.

10 rounds + 5 HSPU + 10 one-legged squats

Happy New Year!

Comment #56 - Posted by: Mike at January 1, 2010 6:16 AM

"Lazy Cindy" - 1 round/90 sec - 13 rounds

Comment #57 - Posted by: Justin D. _ 30/M/6'/200 at January 1, 2010 6:26 AM

#1: Way to go girl! Happy New Year everybody!!

Comment #58 - Posted by: ECHO at January 1, 2010 6:30 AM

Cindy, 8 sets, with cheat pullups.

Comment #59 - Posted by: steve in hatfield at January 1, 2010 6:47 AM

Cindy as rx' d 25 rounds+5 pull ups
far from my 28 rounds pr but not so bad considering yesterday new year's party

Comment #60 - Posted by: Nicovats at January 1, 2010 6:49 AM

A day after Angie. My arms and hands are shot.

As rx'd = 14 rounds from Umm Qasr, Iraq


Comment #61 - Posted by: Brian at January 1, 2010 6:57 AM

Bingo I have a queston. I do pull ups at home and there is not enough space to do kipping pull ups so what should I substitute should I do dead hang pull ups or jumping pull ups what do you think

Comment #62 - Posted by: Juan 15/122 lbs at January 1, 2010 7:03 AM

Pony, thanks for sharing the story of "you", It's strange how we all conversate on here but some of us just dont know the true story behind some of our motivation. It's awesome to here the success stories of people like yourself and VERY inspiring.

Sorry I haven't been on in a while, I've still been doing the WOD's when I could but from Thanksgiving to Xmas I usually just kinda hide. It's not exactly my favorite time of year (or wasn't until a few days ago.) You see I'm 32 and have felt EXTREMELY short changed in life from losing my Mom 9 years ago.(THE most important thing in my life all through my years)This time of year was ours. We were the best of friends always and loved the holidays. Everything was always a lil brighter, people a lil nicer. When she died the holidays physically started to hurt my heart. I still had Dad and my lil sister(by 4 years) but I was always taught by Dad that Mom is the most important thing on earth. My sister un fotunately has fallen prey to the drug scene, and we dont talk anymore, I just cant have my children around that, and Dad and I had gotten really close.

He remarried a woman named Barbara whom I treated absolutely dreadful at first. I didn't know how to be a stepson, and just went about it all wrong. But the past few years we too have gotten closer. Then unfortunately, last October I lost my Dad to a heart attack.

They say you should never out-live your children and they are absolutely right, but laying your parents to rest at an early age, when your just starting to enjoy each other as friends...well it just plain sucks! I think of them both every day and hurt so much it's physical sometimes not just emotional but theres a country song out right now called I Need You Now and one line sums it up perfectly...I'd rather hurt than feel nothing at all.

But this year my outlook changed Barbara is the only person left on the planet who loved my Dad as much as i do and this has brought us so close its like she gave birth to me. I even bought her a Mom necklace and charm to show where our relationship stands. If it werent for her I dont know how I'd have made it through the past year. She just kinda made me feel whole again, it feels like I have a Mom and I can't begin to explain how its changed me.

I wrote her a letter for Xmas to explain everything to her and apologise for being such a bastard to her early on and stuffed it in a Xmas card for her. The poor thing couldn't talk when she was done reading it. But she now knows if I died tommorrow how much I truly love her. The holidays have taken on a new meaning to me, I cant explain it, but it sure is nice to smile again.

My only New Years Resolution: Star posting more often I missed being able to talk on here and just kinda get away for a few minuetes. Some people have video games..I have Crossfit!

Comment #63 - Posted by: J-Bird at January 1, 2010 7:26 AM

Juan #63

Welcome aboard young Brother! Boy, do I wish I had CF when I was 15 yo...man...

Switch it up between deadhang and jumping PU. If you are doing a high volume WOD or a speed WOD like "Cindy" I would suggest JPU, but it really doesn't matter. Just be careful NOT to do negatives on the way down on the JPU when you are going for speed--really good way to induce Rhabdomyolysis.


Otherwise remember that it's you vs. you, and record what you did so that you can compare next time. Good luck. We're all glad to have you here at Crossfit.

Comment #64 - Posted by: bingo at January 1, 2010 7:29 AM


5 Pull-ups
10 Push Ups
15 Squats

17x in 20 minutes

Comment #65 - Posted by: Jeff at January 1, 2010 7:29 AM

Did Cindy
Favorite workout, felt good, lights were shining bright this morning!
29 rounds + 10 pushups + 10 squats

Comment #66 - Posted by: J. Galt at January 1, 2010 7:30 AM

As rx'd 20 rounds, but Bingo I in no way consider myself a big dog lol. This is the first workout in a few years that made me almost puke but it felt so good.

Comment #67 - Posted by: Tylor at January 1, 2010 7:31 AM


"Bartender! Man hugs and bad English all around!"

#1 Pony,

Beautiful post sister! I still remember reading your very first comment, seems like just yesterday...sigh.

It's been great getting to know you and follow your amazing journey this past year, but I've got a sneaky suspicion that 2010 is going to be your best yet!

Keep up the good work and as always, Never Quit!

Your friend,


Comment #68 - Posted by: Playoff Beard at January 1, 2010 7:38 AM

Pony- great post :) Congrats girl!!!!


Comment #69 - Posted by: in8girl at January 1, 2010 7:52 AM

First time with Mary = 6rnds
Need work on one legged squats.

Comment #70 - Posted by: shannon carr at January 1, 2010 7:55 AM

Clean from floor 152 / HSPU
10,9,8,7,6,5,4,3,2,1 in 13:56 then tried Cindy, lets just say I quit early:

10 Rds in 8:34

Comment #71 - Posted by: NU M/25/177/5'10 at January 1, 2010 8:03 AM

14 rounds. First time. Had to do jumping pullups.

Comment #72 - Posted by: Dalton at January 1, 2010 8:07 AM

Really want to try Mary, but I am not efficient enough at HSPU's to keep the heart rate up as well as Cindy will. By the time I finish 5 HSPU's, my HR will probably start dropping...LOL...

Comment #73 - Posted by: neil at January 1, 2010 8:08 AM


First time with Cindy
17 rounds, 4 pulls

Comment #74 - Posted by: gradytripp at January 1, 2010 8:15 AM

I'm not sure how good this is as I've never done any crossfit training before, but I did the "Cindy" workout today for 20 sets in 20 minutes.

Comment #75 - Posted by: Ben at January 1, 2010 8:15 AM

The filter does not like me lately :-(

Comment #76 - Posted by: Playoff Beard at January 1, 2010 8:15 AM

10 rnds and 5 pull ups / 10 pushups

Comment #77 - Posted by: CPT E at January 1, 2010 8:16 AM

20 rounds in 19:57


Comment #78 - Posted by: Aaron at January 1, 2010 8:17 AM

12 + 5 + 5

really wanted 13 today, but yesterday crapped me out

Comment #79 - Posted by: jeglit (m/38/6'4"/220) at January 1, 2010 8:18 AM


did this yesterday, got 25 rounds, one worse than last time.

Comment #80 - Posted by: ericthered at January 1, 2010 8:36 AM

2010-01-01: 23 in 20:21 (5 in 3:52,10 in 7:49,15 in 12:27,20 in 18:04 at work with shoes)
2009-11-10: 25 in 19:42 (work/no moving/no shoes)
2009-08-24: 24 in 19:58 (gym/no moving/morning)
2009-07-27: 21 in 20:04 (gym/no moving/morning)
2009-06-09: 20 in 20:30 (CCGA on Course/no moving)
2009-05-13: 19 in 20:08 (gym/walked to stations)

Comment #81 - Posted by: gs at January 1, 2010 8:50 AM

oops, that was cindy, of course.

Comment #82 - Posted by: ericthered at January 1, 2010 8:50 AM

Cindy-24 rounds-PR!


What a way to start the new year! A PR on Cindy, and I finally found my butterfly kip.


Comment #83 - Posted by: B Bowen at January 1, 2010 8:52 AM

Mary 1
Butt 2 Box on Pistols
7 Rounds + 3 HSPU (PR)

Comment #84 - Posted by: Jonblaze at January 1, 2010 8:57 AM

8 rounds Of cindy. 6ft 198lbs 36y m

Comment #85 - Posted by: Chris Gordillo at January 1, 2010 9:02 AM

12 rounds of cindy
5 pullups(dead hang)
15 pushups

Comment #86 - Posted by: mike/40/6'3"/225 at January 1, 2010 9:07 AM

For Mary does a one legged squat on each leg count as one rep or two?

Comment #87 - Posted by: Nick M/25/200/5'11" at January 1, 2010 9:08 AM

Mary as Rx'd
9 rounds + HSPU's & 8 squats (PR)
Today is a good day PR'd on Mary, celebrating my 27th birthday, and also marks my 1 year anniversary of starting Crossfit

Comment #88 - Posted by: Tyler Scott at January 1, 2010 9:09 AM


Comment #89 - Posted by: kylec at January 1, 2010 9:11 AM

as rx'd 22rds
I am going to go throw up!

Comment #90 - Posted by: wcg at January 1, 2010 9:14 AM

Props to the FRAT and all the Crossfit community!!!

AWESOME post Pony!!! Great to see all the improvements the PRs the friendship that shows how SOLID ís the crossfit community, a friend Nelson that compete at the games told me about the kindness and the supportive that hardcore crossfitters as Jason Khalipa, Chiss Spealer ARE.

We are a SOLID community remember to support and help all our crossfit family always

Big hugs and bad english for all!!!

David Andrade AKA s'more

Comment #91 - Posted by: s'more at January 1, 2010 9:18 AM

26 + 5 pullups
busted callouses

Comment #92 - Posted by: charbs 185/24/m at January 1, 2010 9:25 AM

#1 Pony

Thanks for sharing your story. I hope you make all of your goals in 2010.

Our results all suffered today, on account of yesterday I'm sure.

8 rounds of Mary.

14 rounds of Cindy.

18 rounds + 4 pu of Cindy.

15 rounds of Cindy.

Yes, Carole crushed me again. That is two days in a row.

Comment #93 - Posted by: Kevin C. at January 1, 2010 9:32 AM

A thank you to all the men and women of CF that post their acomplishments and their setbacks. I have learned so much from everyone. Pony, AllisonNYC, Laura DeMarco, In8girl, Fitmom, Fitmom mom's, Carole, JuliePlatt just to name a few. I always look for your posts and other women, you are all an inspiration.

The posts help me prepare for my workouts and help me push forward to times and weights that I would not have attempted. Bingo is great for the explaination of the WOD. Read and learn.

My crossfit gym is my garage. My workout partners are Hazel the Beagle, who assists me with bodyweight WOD, climbs on my back during pushups, on my chest during sit ups and barks when my squats are not deep enough. And Kitty, the stray cat that moved in our garage and won't leave, so we adopted her. She just watches. My hubby Tum, he just makes fun of me, not crossfit minded, just a strong farmboy.

If you are new to this site, stay with it. Been using this site since April 2008. Took a long time to post my results but would always read the posts. Make this a little part of you everyday. I don't live to crossfit, I crossfit to live. And I love every minute of it.

Laura f/47/5'7/150

Comment #94 - Posted by: power-girl at January 1, 2010 9:38 AM


As Rx'd 26 rounds(PR) Been setting PRs all year! How long can I keep it up?

Comment #95 - Posted by: Dan B at January 1, 2010 9:40 AM

CG E-City CrossFit
Mary-7 rounds +5 HSPU
HSPU form much better than last time.
One Legged Squats from a 20" box, got parallel.

Comment #96 - Posted by: Dan Leary at January 1, 2010 9:43 AM

9 rounds + 15

Comment #97 - Posted by: beemer (f/38/5'4"/130) at January 1, 2010 9:50 AM

10 rounds + 5 pullups, 10 pushups, 6 squats
(jumping pu, knee pushups)

Comment #98 - Posted by: nea at January 1, 2010 10:04 AM


17 rounds in 20min and finished the last 3 in 23:41

Can't wait to give Cindy another go-Angie was still in my mind and lats

Comment #99 - Posted by: anthony Ricci at January 1, 2010 10:05 AM


Cindy 25-rds

new pr

Comment #100 - Posted by: Mark at January 1, 2010 10:05 AM

Cindy as rx'd 21 rds + 5 pull ups
What a way to start the new year!!

Comment #101 - Posted by: Joel Foust at January 1, 2010 10:12 AM

4 rounds. Incredibly sore from angie yesterday. Pullups where singles from first round.

Comment #102 - Posted by: tom at January 1, 2010 10:12 AM


Went "one for one" for the first time with Cindy. 20 rounds as rx'd + 5 pulls even after New Years Eve's drinks and......3 deserts.

Eight months ago when I started Crossfit, I struggled to get 11, then almost met Pukie.


Comment #103 - Posted by: Greg at January 1, 2010 10:19 AM


Comment #104 - Posted by: boy at January 1, 2010 10:29 AM

5 pullups assisted
10 pushups
15 squats (45 lbs bar)

11 rounds with 3 of us sharing the pullup bar & squat bar... brought another girl into the crossfit fold so it was well worth the shared equipment!!! 1st time going out with Cindy and she's BANGING loved it!!!

Comment #105 - Posted by: Blithe F/28/167/73 at January 1, 2010 10:43 AM

Mary as Rx'd

5 rounds + 9 reps
Brutal after Angie yesterday

Comment #106 - Posted by: tnikkola at January 1, 2010 10:47 AM

Warm Up~ GHD sit ups and GHD back extensions 3 sets of 15

Tried doing a handstand push up..got 2 head to abmat but the shoulder wasn't going to put up with much more.

I am BEAT UP from Angie yesterday..she kicked my A$$!


25 rounds +1 pull up~not a PR
kipping pull ups
thigh to deck push ups
at or below parallel in air squats~no more spotter ball after watching Speal do "Angie" without one!

Comment #107 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at January 1, 2010 10:49 AM

M/25/6'0"/ 290

I'm a Cop in the nations capital and have been working in one of the roughest and most violent areas in Washington DC (we average 160 homicides a year in my district alone there are 7 districts in DC) . when I got out of the academy I was a hard 240, after 3 years of 24 hour work days and not eating right I gained. A friend from Body building.com turned me on to cross fit, at first I though " this isn't for me, I need real weights, gave king kong a try and I was humbled lol. I havn't hurled since training camp when i played D-1 Football , thanks CF

10 rounds i did air squats I carry enuff weight to get the job done.
I'm a little sick..lol excuses, excuses.

Comment #108 - Posted by: Julius at January 1, 2010 10:51 AM

pistols to box
4rds + 5HSPU +10pistols
Really struggling with torn hands. Like someone else said, Angie didn't leave me yesterday.

Awesome life change Pony. Thanks for caring about me when I thought I had a small case of rhabdo. This community is awesome!

Happy New Year to all!!

Comment #109 - Posted by: justaman - liberty sc at January 1, 2010 10:54 AM


22 rounds
not feeling it today did an extra 100 push ups yesterday and arms were dead today.

Comment #110 - Posted by: Jon at January 1, 2010 10:56 AM

Whenever this WOD comes up I always chose Cindy, Always.
Bad shoulders prevent handstand push ups and bad knee makes one leg squats difficult.
Well its time to have the power to change.

Modified to fit my needs with the knowlegde I will improve.
feet on bench for push ups.
one leg squat to home depot bucket
blue band pull ups

10 rounds in 20:35.

My "power-girl" name derived from my old gym partners. A small black iron gym, I belonged for many years. One of my workout partners told me that when I arrived at the gym the others in the gym would make the comment, "Oh Oh, here comes that power girl". To impress me they would add weight to make themselves look good. Most guys don't want to be outlifted by a "girl". At first I took offense to the name. But my devoted workout partner told me you are an inspiraton to these guys, you make them work harder, you make them stronger. Power girl rules. I'll never forget his compliment. So the name stuck. He died several years ago. I never competed in another powerlifting contest. But through crossfit I still make him proud.

Laura f/47/5'7/150

Comment #111 - Posted by: power-girl at January 1, 2010 11:00 AM


As Rx'd
15 rounds

Comment #112 - Posted by: Eddie Laubengeyer at January 1, 2010 11:01 AM


Cindy, as rx'd

19 Rounds

Comment #113 - Posted by: MWade at January 1, 2010 11:01 AM

Thanks for an inspiring post to start the new year. It's a testament of your personal strength and that of the Crossfit community.

My New Year's resolution: sub-4 minute Fran.

And finally, Cindy today (fighting a cold and still PR'd--thank you Crossfit). 21 rounds plus pullups and pushups.

Comment #114 - Posted by: ryan 6'/33/185 at January 1, 2010 11:14 AM


First time doing CF. Oh man... the arms are gonna feel this tomorrow!


15 Rounds

Comment #115 - Posted by: Frodo W at January 1, 2010 11:15 AM

Cindy 17 rds. M 40 6ft 180lbs, 1st time at crossfit. Just ran a marathon and looking for another challenge.

Comment #116 - Posted by: Craig at January 1, 2010 11:16 AM

Happy New Year! Ryan here again..I'm 9yrs old and my Dad let me post this. I did the 'Cindy' WOD and got 15 rounds completed...with my assisted pull-up bar and getting better with my push-ups. I did the WOD with my big sister so there was some good family competition.

Comment #117 - Posted by: Ryan at January 1, 2010 11:19 AM

Happy New Year Crossfitters. I've been doing Crossfit for 2 years and continue to be amazed by the way I feel and the people on this website. Thank you.

Mary as rx'ed
8 rounds plus 5 HSPU

Comment #118 - Posted by: Adam 43/6'2"/190 at January 1, 2010 11:20 AM


Pony -

Thanks for sharing your "you" story and thanks for the "welcome back." I always read your posts and wondered about who you are. FREAKIN' AWESOME!

Bingo, HNY to you too...

From a fellow CrossFit dude in the Catskills region of upstate NY, HNY everyone...

Cindy, 19 rounds.

Comment #119 - Posted by: jpatrick at January 1, 2010 11:26 AM


15 rounds + 5 PUs (PR)

Comment #120 - Posted by: JimL at January 1, 2010 11:31 AM

#110 power-girl

Nice job on Mary. Congrats on having the courage to try her.

Thanks for telling your "name's" story. I have wondered about that, and figured there was a reason. I am sure your former workout partner would be proud.

Comment #121 - Posted by: Kevin C. at January 1, 2010 11:33 AM

Mary: 7 rounds. Assisted one leg squat. Last set of pullups, ugly.

Comment #122 - Posted by: therozfather at January 1, 2010 11:42 AM

Cindy: 11 rnds as Rx'd

Comment #123 - Posted by: Tripper Ryder at January 1, 2010 11:48 AM


28 rds. plus 5 squats

Comment #124 - Posted by: blaney at January 1, 2010 11:57 AM

This was my first attempt at 'crossfit'

I did the Cindy routine, and managed 20 rounds in 20 minutes.

Oddly enough, push ups were what I had the most difficulty with, especially around round 14. ANd I always thought push-ups were one of my strengths!

Comment #125 - Posted by: Chris at January 1, 2010 12:03 PM

Question, I have no pullup bar at my house and am new to crossfit, provided I want to give Cindy a try, is there another exercise I could do to make up for the pull ups?

Comment #126 - Posted by: NavNurse11 at January 1, 2010 12:05 PM


21 rounds of Cindy plus 5 pull-ups (jumping)

All gyms closed, so I had to shovel my way through the snow to the closest set of pullup bars outside (6 deg F, -14 deg C).

US Army Chaplain, Fort Richardson, Alaska

Comment #127 - Posted by: Chappy B at January 1, 2010 12:07 PM

2010 starts a 2-month strength cycle for me, before lacrosse season starts again in mid-March. So in the spirit of that+Cindy:

5x5 weighted pullups, 20#
5x5 bench press, 185
5,5,5,5,5 back squats, 225,255,275,275,275.

Happy New Year!

Comment #128 - Posted by: Benny1 M/40/74"/220 at January 1, 2010 12:11 PM


14 Rounds as rx'd

Comment #129 - Posted by: Glenn at January 1, 2010 12:11 PM

TM - 223
(M/24/167lbs - 5'7") Krak

Mary As Rx'd (workout done against a tree for hspu, and a 3" jungle gym bar for pull ups)

- 12rnds + 5 hspu

Last time with mary did 13rnds + 5 hspu + 5 pistols (done in gym with a real pull up bar).

Comment #130 - Posted by: brandon at January 1, 2010 12:17 PM

Wow it's good to hear all the great results on Cindy today. I hope I can get 10 in after yesterday,s 40 min workout. Will do Cindy tonight at the Fire hall.

Comment #131 - Posted by: captain wyatt52 at January 1, 2010 12:17 PM

Angie yesterday and now this...
I think I might do Mary this time

Comment #132 - Posted by: Vladimir at January 1, 2010 12:18 PM

20 Rounds in
last time 19:52
PR was 19:35

Then 50 Sits.
Great workout

Comment #133 - Posted by: dyagg at January 1, 2010 12:21 PM

9 rounds and 5 HSPU's and 10 one legged squats
HSPU's were slightly anchored

Comment #134 - Posted by: Zach 24/m/175/5'9" at January 1, 2010 12:27 PM


First time to try Mary.
9 Rnds + 5 HSPUS + 10 One Leg Squats
OLSs to my squat box, below parallel but not all the way to ankles.

Comment #135 - Posted by: Alan at January 1, 2010 12:30 PM

Miss Cindy,

15 rounds

Happy new year to all of you!

Comment #136 - Posted by: Frank at January 1, 2010 12:34 PM

Very sore after yesterday's Angie, but that's all a part of functional fitness.
20 Cindys. I went about 10sec over, but am going to go ahead and call it 20. Pr is 23-25.

Comment #137 - Posted by: BPemberton at January 1, 2010 12:36 PM

cindy: 15

Comment #138 - Posted by: chavez at January 1, 2010 12:38 PM


"Cindy-Mary" mash-up (really sore from Angie)

AMRAP 20 min.

5 PU
15 Squats

15 rounds even

Very sore. Not fun at all.

Pony, you came out of the filter after I posted. Very nice. HNY to you and Goat.

Comment #139 - Posted by: bingo at January 1, 2010 12:39 PM

Cindy: 20 rounds plus 5 pullups and 10 pushups (PR)

Still a little sore from Angie yesterday

Comment #140 - Posted by: Piff M/37/6'4"/215 at January 1, 2010 12:44 PM

Cindy: 15 with jumping pull ups and knee push ups around minute 15....what an asskicker!! LOVE IT!!

Comment #141 - Posted by: Tara at January 1, 2010 12:45 PM

Yay Strong Lil' Pony!!!
Congratulations girl!! I love reading all the female posts here and I am going to post more often

Cindy as rx'd
17 rounds + 5 pullups
Pr by 1 round and 2 pullups
*New years resolution: 20+ rounds this year for Cindy

Complete 150 35 lbs. kb swings then as many burpees as possible with a 15 min. cutoff
after cindy scaled down to 75 reps but with 45 lb. kb swings
score=83 burpees


Comment #142 - Posted by: Megan-crossfitnasti at January 1, 2010 12:46 PM


Ran 1 1/2 mi for warm up.
Then 16 rds + 5 pullups
20 min

Comment #143 - Posted by: H. Lane at January 1, 2010 12:48 PM

Cindy, Rx'd.
25 plus 5, 2.

Comment #144 - Posted by: Josh M/34/74"/195# at January 1, 2010 12:53 PM

Jen started Day 1 of Crossfit today. She did 2 rounds of CF warm-up, then she learned the back squat, front squat, and overhead squat. She said she felt good so I had her do Cindy on Puppies:

Complete as many rounds in 12 minutes as you can of:
3 Assisted Pull ups (gray band)
4 Push-ups -- started with full push-ups, switched to push-ups from knees on Round 4
7 Squats

Jen completed 12 rounds in 11:35, and rested the last half-minute. And apparently, this wasn't enough - she went on a run with Seumas afterward!

Comment #145 - Posted by: Mel 36m/5'10"/170 at January 1, 2010 12:55 PM

Did "Murph" as RX w/vest today that's a Crossfit Guayaquil tradition...39:22 PR!!

Big Hugs and bad english for all....From Coach Carlos and s'more

Comment #146 - Posted by: s'more at January 1, 2010 12:56 PM

12 rds
my pull ups suck. I really need to learn how to kipping

Comment #147 - Posted by: Ramsey at January 1, 2010 12:58 PM

First go at Mary

need to work on full depth one legged squats

6 rounds + 5 hspu + 10 pistols.

Comment #148 - Posted by: jonEl M/38/5'9"/172 at January 1, 2010 1:02 PM

23 / M / 5'9" / 135lbs

Snatch 1-1-1-1-1-1-1
60-65-70-75(ugly)-75(horribly ugly)-75F-75(slightly ugly)

First time doing these for weight. The most I've done with an overhead squat is 75lbs, so no suprise that's where I got stuck with these.

I'm a bit behind, but I saw a group of guys doing today's Cindy/Mary at the Y. It's always nice to see fellow CrossFitters.

Comment #149 - Posted by: BC at January 1, 2010 1:04 PM


Comment #150 - Posted by: ccraft at January 1, 2010 1:08 PM

still so smoked from doing 100 pullups yesterday that all i managed was 5 rounds. nearly all the pullups today were jump, or negative, or partial but i did them on a real bar not the gravitron.

progress not perfection as they say

happy new year

Comment #151 - Posted by: dave/m/46/68"/250 at January 1, 2010 1:11 PM

Cindy - 15 rounds
(rough night last night)
Happy New Year!

Comment #152 - Posted by: Nick at January 1, 2010 1:12 PM

ugh, those damn pull ups slow me down so much.

I was aiming for 10 rounds of cindy and I made it, but compared with you guys it's nothing.

I started out well, the first three rounds were going well at 1 round a minute, then the pull ups just slowed way down.


Comment #153 - Posted by: Brent at January 1, 2010 1:13 PM

Starting to get kipping down i think...


23 and 2/3 rounds haha

(was at 10 squats when 20 minutes hit)

Comment #154 - Posted by: Frank Castle at January 1, 2010 1:13 PM


Cindy as Rxd.
21 + 5 PUs

Comment #155 - Posted by: Stubs at January 1, 2010 1:16 PM

first time
21 rounds of cindy, worried too much about the clock.
Hopefully Jackie tomorrow
PLEASE let me do Jackie!

Comment #156 - Posted by: Max at January 1, 2010 1:17 PM

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

11 rounds + 5 pullups

Comment #157 - Posted by: Ironhorse at January 1, 2010 1:19 PM


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

Comment #158 - Posted by: Alfie at January 1, 2010 1:29 PM


5 Pull-ups
10 Push-ups
15 Squats

21 Rounds +5 pullups and +10 pushups

Hope everyone is having an awesome new years!

Comment #159 - Posted by: stryder9 M/36/5'8"/150# at January 1, 2010 1:46 PM

Mary 9 rounds + 5 HSPUs

3 rounds:
plate loaded front squats 25lbs
dumbbell floor presses 45lbs

new year new workout doing Mary for the first time. Still my least favorite Crossfit workout, hopefully not a bad omen for the upcoming fitness year.

Happy New Year to all

Comment #160 - Posted by: jc at January 1, 2010 1:49 PM

feet draped over power rack for Hspu limited rom. one legged squats to bench not pistols

12 rounds plus 5 hspus and 10 one legged squats

Comment #161 - Posted by: Kevin McClellan 48/M/195 at January 1, 2010 1:50 PM


8 rounds...
...weak but I'm recuperating from injuries. That's my excuse :)

Comment #162 - Posted by: rossglory at January 1, 2010 1:56 PM

10.5 rounds of modified Mary. Kept hspus and pull-ups, replaced one-legged squats with Bosu ball squats. Awesome workout. Forearms are cashed and looking forward to tomorrow.

Comment #163 - Posted by: Jesse 32M/6'2"/190 at January 1, 2010 1:57 PM

13 rds as rx'd was pushing for 15 ....

Comment #164 - Posted by: Cole at January 1, 2010 2:00 PM

Angie Followed by Cindy Kicked my Butt! First week of Crossfitting and I love it I will never go Globo again! Still cant Kip any suggestions?

Comment #165 - Posted by: Chris at January 1, 2010 2:07 PM


cindy as rx:
23 rds +5+10+10

Comment #166 - Posted by: jnel at January 1, 2010 2:08 PM

Decided 2010 would be my start to crossfit journey.

First WOD- "Cindy"
17 rounds + 4 PU


Squats were tough for me, but I look forward to improving at them.

Comment #167 - Posted by: Ben I. at January 1, 2010 2:10 PM


20 rounds even. pr.

Comment #168 - Posted by: SAT at January 1, 2010 2:13 PM



As rx'd

16 or 17 rounds + 5 pull-ups + 10 push-ups + 8 squats

Not sure if I counted my last complete round...

Comment #169 - Posted by: nutfam at January 1, 2010 2:17 PM

19 rounds +PU & Push
PR by almost three rounds

Comment #170 - Posted by: magnus 24/5'8"/155 at January 1, 2010 2:18 PM

32 rounds of Cindy...oorah!

Comment #171 - Posted by: Bob at January 1, 2010 2:19 PM

As the new year, I'm starting it off by joining the community and tackling Mary! I've always done Cindy and usually get about 20rds done, but I'm loving HSPU, so Mary's the girl of 2010!

My name is Sam, and i have a training group who studies ninjitsu in Arkansas. Mixing crossfit fitness with the ninja fighting and evasion techniques really produces some fine shadow warriors! : )

Sam - mary
10 rds
Hayden - cindy
15 rds

Comment #172 - Posted by: Crossfitninja at January 1, 2010 2:20 PM

I am doing the workouts but i stay sore for about 3 days. . . does this go away slowly or do you do the workout sore anyways. . . i did frallen 3 days ago and i am still sore

Comment #173 - Posted by: j at January 1, 2010 2:20 PM

cindy as rx'ed


18 rounds
could have done more if callous didn't explode

Comment #174 - Posted by: JBreakey at January 1, 2010 2:32 PM

CINDY as rx'd 24 rounds in twenty minutes.

Good stuff!!!

Comment #175 - Posted by: AD at January 1, 2010 2:34 PM


Mary as rx'd
15 Rnds Even

Comment #176 - Posted by: Stu at January 1, 2010 2:37 PM

Cindy as Rx'd:

17 rounds + 10 (PR)

I was keeping a good 1 round per minute pace, then right around halfway through felt gassed. Kept with my previous strategy of breaking up push-ups to catch my breath.

Comment #177 - Posted by: angstadt at January 1, 2010 2:37 PM

not feeling it today...
24 rounds exactly

Comment #178 - Posted by: troy at January 1, 2010 2:40 PM

sorry, did cindy for 24 rounds

Comment #179 - Posted by: troy at January 1, 2010 2:41 PM

M 34 175

19 rounds. Happy new year!

Comment #180 - Posted by: Jason Martin at January 1, 2010 2:43 PM

Cindy, 11 rounds. I had to do a lot of jumping pullups. I also did 10 minutes of jumprope and a 20 minute fartlek run. M/44/5'9"/200

Comment #181 - Posted by: Easyrunning at January 1, 2010 2:43 PM

Happy 2010 Everyone!

Wow! Ths the first time I've read posts/comments. I'm loving it (especially StrongLilPony). I've been doing Crossfit for over a year now, but not pushing myself the way I should be. I find myself cherry-picking the WOD's I wanna do and altering others. Bad, bad girl! I wish I have done more than just log on for workouts and demos. I want to take these workouts to the next level, but one of my resolutions is to do a full marathon this April. I'm sure with my training schedule, I will have little left to give to CF. Does anyone have any suggestions how I can do both? When I finish the marathon, I'm going to dedicate to pushing myself like I should've been this whole time.

I have a feeling someone is probably going to yell at me about looking at past posts :)

Comment #182 - Posted by: callen022 at January 1, 2010 2:46 PM


13 rounds (2 fewer than PR)

still hurting from past couple days

Comment #183 - Posted by: Matthew at January 1, 2010 2:47 PM

22 RDS + 5PU + 2 PUSH

PR =
22rds +5+10

Comment #184 - Posted by: KOA2 at January 1, 2010 2:47 PM

m/49yrs/220lbs/6'/xfit since 0809

Cindy: 8 + five pullups

Can't kip, but did the pullups without dropping. Started out doing 10 pushups, but did 3rd and 4th round 2x5, then 5x2. Squats no problem.

Very inspiring to see what the others do.

Comment #185 - Posted by: vietnamlit at January 1, 2010 2:47 PM

warm up: agility ladder

wod cindy w/ parallette pushups (feet elevated on bench)

16 rds +5 pullups

Comment #186 - Posted by: brian t at January 1, 2010 2:50 PM

Pony your an insperation. You never post a FRAT, Love me some AMRAP see you all on the floor!

Comment #187 - Posted by: Allie 39/M/165 at January 1, 2010 2:53 PM

Did Cindy

17 and three chin ups

Poor performance...my PR is 19

Comment #188 - Posted by: Cleveland at January 1, 2010 2:54 PM

FNG! I could only hang for 10 minutes, but was able to accomplish those 10 as Rx. I didn't puke today, so I am making progress forward. Woo Hoo!

Comment #189 - Posted by: Raybone at January 1, 2010 2:58 PM

Beat PR by 2 rounds!
cindy - 14 rounds + 5 pull ups

Comment #190 - Posted by: CGNewell at January 1, 2010 3:05 PM

Cindy as rx'd
25 rounds (PR)

I'll be 51 in a couple weeks and pr'd Angie and Cindy back to back. Never think you can't get in better shape!

Am I the only one that thinks the pic of the day is sexy?

Comment #191 - Posted by: bill/50/212/72" at January 1, 2010 3:07 PM

21 rounds (PR)- Cindy

Comment #192 - Posted by: SB at January 1, 2010 3:08 PM

First time meeting Cindy!

16 Rounds, as rx'd

Quite pleased with that!

Patrick McClurg, Northern Ireland

Comment #193 - Posted by: Patrick at January 1, 2010 3:09 PM



28 rounds
5 pullups
10 pushups
11 squats


Comment #194 - Posted by: david orr at January 1, 2010 3:15 PM

Actual Temp: 22F
Wind Chill: 10F

22 Rounds Cindy + 5 + 7

Couldn't feel fingers for the first 5 rounds (cold bar at the park)

Comment #195 - Posted by: Triple A/24/178/70" at January 1, 2010 3:18 PM


W/U: jump rope, 100 single-unders + 100 double-unders; 17 ROM exercises; 250m erg row (0:45).

Mary as Rx: 8 rnds + 5 HSPU + 10 pistols + 1 pull-up.

C/D: hip/bar ext. to vertical, 1x15; 10# reverse hypers (on GHD), 1x15; practiced butterfly kipping pull-ups.

Off PR by 3 rnds. Head-to-floor HSPU; ATA pistols; strict pull-ups.

Fell flat on this one today, esp. on the pull-ups. I don't think I've fully recovered from doing Angie yesterday. Just didn't have much drive.

Comment #196 - Posted by: rjf (Since 07-20-07. WOD no. 673) at January 1, 2010 3:24 PM


3 squats shy of 17 rounds.

This is a nice little move up from my old record of 16 rounds. I trucked right along with hardly a stop for a breath. The pushups are starting to get easier, and I'd say progress there is responsible for the whole round improvement.

Comment #197 - Posted by: Alton M/30/5'11"/176 at January 1, 2010 3:24 PM

"Deadhang Cindy" (Take 2)

19 rounds (pr by 1 round 10pushups 15 squats)

I'm pretty surprised I got that much of a PR to be honest. I went into this pretty dang sore from yesterday's Angie. Once again since it was deadhang, my pullups quickly became broken into 3+2 somewhere at the midpoint, and then down to 3+1+1. Pushups were all unbroken which i think may be a first. Squats were a breeze as usual.
Crazy thing is...my Rx'd Cindy PR is 20 rounds...once i get my pullup bar from Rogue set up I'm smelling a true PR coming :)

5 round splits:
3:38 / 9:11 / 15:04 / 19:57 (4 rounds)

Comment #198 - Posted by: Eric Gohl 23/5'10/163 at January 1, 2010 3:36 PM

25 min cardio then wod as rx'd

first time doing Cindy as far as I can remember.
19 rounds + 5 pullups and 7 pushups
wanted to hit at least 20 rounds, but next time for sure

bw at about 185, can't wait to get back down to 155-160

Comment #199 - Posted by: Bobak at January 1, 2010 3:49 PM

Did Cindy again:

17 rounds plus 5 pull ups and 10 Push ups.

Last time I only did 13(+5+3)!

Comment #200 - Posted by: neil at January 1, 2010 3:56 PM


13 rounds

Comment #201 - Posted by: Power_Puff_Boy at January 1, 2010 3:57 PM

20min AMRAP =
5 Feet elevated pushups
10 pistols (5L/5R)
15 Kipping Pull ups

7 rounds plus 5 FEP, 10 Pistols, and 2 Pull ups
(pull ups sucked...alot)

Comment #202 - Posted by: vladimir at January 1, 2010 4:05 PM

"Mary" scaled
HSPU: x5
1LSQ: x10 to step
PU: x15

20min, 8 rounds exactly. See how L knee feels tomorrow.

Comment #203 - Posted by: Harpo at January 1, 2010 4:11 PM

Aileen -StrongLilPony-
Thanks for sharing your personal story. It was incredible...I know we all have a story and yet we really we hardly ever share them. I don't post all the time but i always look for you and many of the other women! I'm doin WOD's almost always by myself and it's encouraging to hear from other crossfitters and especially to know that your story (while still in progress!) has come to a happy place!Thanks again.

Cindy today was a bit tough...sick over xmas...
Rx 14 rounds...i was ok with it since this was 1st WOD after over a week off.


Comment #204 - Posted by: Nikita at January 1, 2010 4:25 PM

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Handstand push ups against wall to 3” stack x 1,1,1
Single unders x 100, double unders x 20

Mary: 4 rounds + 3 HSPU
HSPU against wall to 6” stack
Foam roll after

Comment #205 - Posted by: Sesoku at January 1, 2010 4:26 PM

First time with Cindy. 15 rounds plus 5 PU. I was surprised at how well I kept pace for the first 9 rounds...then the wall at 10 min. mark. Slowly lost steam after that. Last round plus 5 PU took entire last 2:10!

Overall, I'm happy. Second full CF cycle almost finished!

Happy New Year Everyone!!

Comment #206 - Posted by: Billy M/37/218/5'9" at January 1, 2010 4:28 PM

25 rounds 5 pullups.

Not sure if it was Angie yesterday or the New Year's Eve party but, Cindy was slow and painful today. Five rounds off my normal and 7 off my PR.

I took a week off from pullups to rest my shoulder and have really paid for it the last 2 days.

Comment #207 - Posted by: Jim D. 49/m/165/5'11" at January 1, 2010 4:29 PM


First time ever trying out crossfit. 10 rounds + 5 pullups and 8 pushups.

All pullups were jumping or assisted. Despite all the lifting I do I can't do pullups straight. Clearly it is good I began this program. Last few sets up pushups were on the knees. My heart could keep up but my chest and arms couldn't quite keep up.

2 years ago I weighed close 235lbs before changing my life. I now come from a "typical" gym background---5-6 days per week, distance running/spinning, and heavy lifting. But this was hard. That why I really loved it.

Comment #208 - Posted by: adp at January 1, 2010 4:38 PM


17 rounds + 3 pull ups

Comment #209 - Posted by: Del M/27/168/5'5" at January 1, 2010 4:41 PM

13 rounds,

Comment #210 - Posted by: Eburley at January 1, 2010 4:42 PM

14 rounds plus 5 pull ups, 10 push ups and 2 squats

old PR: 18+ rounds

Comment #211 - Posted by: bryan ck M/23/5'10"/140 at January 1, 2010 4:49 PM

23 rounds plus 3 pullups.

Comment #212 - Posted by: Justin 34/M/71"/181 at January 1, 2010 4:51 PM


6 rds pr

last rd hspu pretty ugly

Comment #213 - Posted by: controlfreak at January 1, 2010 4:53 PM

32/5'8"/ 175
Cindy rx'd
22 rounds + 5 pull ups

Comment #214 - Posted by: Chris McLendon at January 1, 2010 4:53 PM

Cindy as rx'd (first time so this is my PR!)

19 rounds flat


1 month into CF and loving it, as a folkstyle/freestyle/greco wrestler CF is such a great tool for building strength and endurance.

Comment #215 - Posted by: Jeff Wood at January 1, 2010 4:59 PM

35 rounds
5 pull ups

Comment #216 - Posted by: Uriel at January 1, 2010 4:59 PM

15 Rounds - Cindy

First ever crossfit workout! Been wanting to for some time, finally committed and went down to the park and made it happen. This is awesome!

Comment #217 - Posted by: Andy at January 1, 2010 5:00 PM

Wow, first WOD ever, and I am about to pass out, haha.

Cindy as RX'd: 9 rounds, was on the squats of the 10th round when the beep sounded, ffffffff-


I've been doing Rippetoe's SS for about half a year, so trying Crossfit is new for me. It's tough, so I'mma have to have some serious willpower to follow through. But I will try my best!

Comment #218 - Posted by: Mark L at January 1, 2010 5:03 PM

DARN FILTER!! Well my Pony girl (comment #1) Happy CF Birthday!! I am so proud of you - who you are and all you have done and where you are headed :) You inspire me as a woman and and a friend. You nudged me to post and so it began - so much in common and to talk about!! You are a true shining star in the community. You and Goat may have a tiny affilliate but it has more heart and enthusiasm than any other out there! You motivate me daily with your words of wisdom, positive attitude and love of life. You are with me during every wod, good and bad - in my pocket - reminding me that tall socks and lip gloss make me lift heavier stuff and running and rowing to Eve will bring on a PR every time. I love you my sister and cant wait to see you again! There are some people you encounter in life that truly make an impact - you my friend are one of them for me! ROCK ON!

Comment #219 - Posted by: Cookie at January 1, 2010 5:04 PM

Jen has inspired Marci to also try Crossfit. I committed her to giving it 1 week - as long as I give up treats for the same week (small price to pay). So, we started day one today. We did "Cindy" - I did Pack (5 unassisted pull ups, 10 push ups, 15 squats in 12 minutes), and Marci did Puppies in 12 min of: 3 assisted pull ups with double blue band, 5 push ups, 10 squats;

Rounds completed:
Marci - 14
Charlie - 9

Comment #220 - Posted by: Chuck m36/5'8"/175 at January 1, 2010 5:07 PM

As rx'd:

22 rounds

Comment #221 - Posted by: Shawn B. 37 - M - 5'9" - 155# at January 1, 2010 5:12 PM

@ home
CROSSFIT 1st Year Anniversary!

22 ROUNDS @ 19:59 (PR BY 4 ROUNDS)

Comment #222 - Posted by: waderpro at January 1, 2010 5:16 PM


17 Rounds (Cindy)

Not a PR. Pull-ups and squats strong, push-ups slow.

Comment #223 - Posted by: Dan D. at January 1, 2010 5:16 PM

"Cindy" 7 rounds

Comment #224 - Posted by: Pete In Sun City at January 1, 2010 5:19 PM


22 + 5 pulls

I've lost about 5 lbs of muscle since summer due to extended surf trips and an intestinal parasite. But I'm back now and looking forward to a great 2010!

Comment #225 - Posted by: Crix (m/39/5'11/168) at January 1, 2010 5:21 PM

Haven't done Cindy for awhile, so I figured it was her turn

24 rounds + 5 pull ups

Not a PR but not my worst.

Comment #226 - Posted by: Adam (m/23/5'9"/163) at January 1, 2010 5:41 PM


11 rounds

Had to sub jumping pullups at round 6

Comment #227 - Posted by: CGS (m/35/6'/195) at January 1, 2010 5:41 PM

Scaled it down to 15 minutes instead of 20 and completed 10 rounds + 5 Pullups and 4 Pushups
Felt drained of energy today.

Comment #228 - Posted by: Justin Haley at January 1, 2010 5:47 PM

wu: 2 runs around the block

Cindy: 20 rounds + 5 pullups PR (19 rnds old pr)

Comment #229 - Posted by: DOPP at January 1, 2010 5:50 PM

10 rounds

Comment #230 - Posted by: jshep 24/6'1/205 at January 1, 2010 5:56 PM

MGySgt. USMC M/48/6'2"/210

Well I find myself humbled again. I am paying the price for slacking off. Today Cindy proved she is still more than a match for me. My PR is 17 and today I was nowhere near it as I struggled to get 11 complete rounds. I think doing Angie yesterday while wearing my weight vest took its toll.

Tomorrow is Barbara and I am thinking there seems to be a pattern here. Hmmm ha ha ha

OooRahh CrossFit

Comment #231 - Posted by: W.D. at January 1, 2010 6:00 PM


with lots of modifications during wod, but we did it!

12 rounds
soooo sore from yesterday!!

Goal for 2010, consistent posting, consistent wod

stronglilpony, loved reading your story. Thanks for sharing.
Happy new year everyone!

Comment #232 - Posted by: dogdoc (39/f/5'7"/150) at January 1, 2010 6:00 PM

Cycle 23.3 K on rollers 30 min. Avg Watts 143

HSPU leaning against wall, forehead to floor.
Pullups on swinging pullup bar, had to bend knees due to low ceiling.

8 Rounds + 5 HSPU + 10 Pistols.

Happy New Year!

Comment #233 - Posted by: jon h M/47/145 at January 1, 2010 6:00 PM

17 rounds + 5 pullups

-3 rounds off pr. Asthma has been bad the last couple of weeks.

Comment #234 - Posted by: Ronnieboy at January 1, 2010 6:10 PM

17 rds + 5 pull ups, 8 push ups
Wonder what happen to my post from yesterday?
Exactly how do the filters on this work?

Comment #235 - Posted by: Duffy Gaver at January 1, 2010 6:23 PM


I was so happy yesterday that after doing 100 assisted pullups and 100 pushups, my elbows didn't hurt. Everything else did... but not my elbows.

Then I find out that today's workout is the very same exercises. I thought I could complain about it or do something else but I decided that I would give it a go since in real life, you often have to do things that you're not completely rested or prepared for.

So, I did a wimpy Cindy... keeping in mind that I wanted my elbows to continue to not hurt.

20 min of:
5 trx strap back flies
10 knee pushups
15 squats

17 rounds

Posting a number seems a little silly since I ended up scaling two of the exercises. Then again, I had a worthwhile 20 minute workout.

Now... I just have a few more cookies and chocolate to eat (thus clearing the house out of junk food) and then I can get back onto a decent diet and lose the pounds I gained over the holidays. I could throw it out... but ... ah heck... I'm nearly there.

I especially loved the personal posts lately... Pony, J-Bird, Power Girl, Bingo... what a great community.

Best of the New Year to everyone

Comment #236 - Posted by: JuliePlatt at January 1, 2010 6:26 PM

26 rounds +5,10

Not great, but not bad considering how sore I am from Angie yesterday

Comment #237 - Posted by: Dryw 31/m/175 at January 1, 2010 6:27 PM

Dead Hang Pullups until i had to start breaking sets, then slight kip till had to start breaking, then Jumping. Rest as RX'd

20 Rounds in 19:50

Comment #238 - Posted by: bugaloo_shrimp at January 1, 2010 6:30 PM

15 rounds + 5 pullups

Comment #239 - Posted by: Neal Dickey at January 1, 2010 6:33 PM

18 rounds
Not a good effort. Getting over a sinus infection and not eating very well

Comment #240 - Posted by: Travis W at January 1, 2010 6:59 PM


Cindy; 24 rounds 5 pull-ups

Comment #241 - Posted by: medic8 at January 1, 2010 7:04 PM

Cindy: 14

Comment #242 - Posted by: Aaron at January 1, 2010 7:16 PM

SUB 80# pd (t)

11 rounds Cindy
previous 10

Comment #243 - Posted by: Ticotexas M/40/69/150 at January 1, 2010 7:23 PM

19 Rounds

Comment #244 - Posted by: CB at January 1, 2010 7:26 PM

As rx'd at the local park while my kids played.

20rds + 5 pulls + 10 pushes + 8 squats

I've crawled my way back to 20 rds. pr remains 26 and change.

Comment #245 - Posted by: jpw m/40/6'0"/155 at January 1, 2010 8:01 PM

M/24/153 GregAwu

Cindy as rx'd - 19 rnds

Comment #246 - Posted by: Y. Zhou at January 1, 2010 8:01 PM

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups Dead hang collarbone to bar.
10 Push-ups
15 Squats

21 plus pullups and 3pushups.

Comment #247 - Posted by: Nik Nichols 42yo,5'7''165lbs at January 1, 2010 8:18 PM

Cindy as rx'd - 13 rounds

First workout in 2 months- So I won't kick myself too hard for what feels like a poor performance.
Here's to starting over!

Happy New Year ALL!!

Comment #248 - Posted by: Billy at January 1, 2010 8:25 PM

was tired today: did 10 rounds of cindy in 10 minutes

Comment #249 - Posted by: jamie/31/m/175/5'11" at January 1, 2010 8:26 PM

It's very inspiring to see so many people stay focused and continually motivated through the year but even more so to see the level of these increase at the beginning of a New Year!

I am a Certified Personal Trainer, Group Fitness Instructor, and recently Level I CrossFit Instructor... Fitness has become my life. In the past I struggled with being consistent with working out and staying focused... That all changed about three years ago. Because I was over weight my quality of life was lacking and I realized I was too young to not change it!

I like many styles of training and the problem is I like them ALL! lol... CrossFit is my favorite by far!!! The problem with that is I over train and become so broken down my body gives out...Long story short... Thank you for the great motivation this site and all the great CF athletes out there give me!

To hold myself accountable I am going to list my 2010 resolutions:
1. Train and complete my second half marathon with PR...
2. Do CrossFit three times per week pre marathon and then follow it as rx'd post marathon...
3. Be a "balanced" athlete
4. Learn Spanish! lol :)

Today's workout: First time with "Cindy"= 10rounds. I had to do jumping pull-ups after three rounds and modified push-ups after three rounds (shoulders are popping)... Overall happy with result... I'm definitely going to beat this!
5K run = 28:01
50-25# DB swings; 50 push-ups; 150 sit-ups/ 9:54

Again, thank you to all!!!
P.S. I hope to see more women posting... :)

Comment #250 - Posted by: Michelle f/28/5'5"/155# at January 1, 2010 8:26 PM


11 reps plus 5 pull ups plus 10 push ups

followed with
4 mins of 8 min abs... brutal

Comment #251 - Posted by: DCF at January 1, 2010 8:35 PM

Cindy, as RXed = 27 rounds on the nose. PR. Starting the new year right!

Comment #252 - Posted by: Luke/m/29/5'9''/185 at January 1, 2010 8:36 PM

Cindy: 14 or 15 rounds, lost count around 12.

Comment #253 - Posted by: Sherwood m/21/6'/205 at January 1, 2010 8:46 PM

20 rds cindy, then 3x5 press135, 10x3 squat30sec rest225

Comment #254 - Posted by: johnmc at January 1, 2010 8:50 PM

Cindy as Rx'd 11 rounds + 10 pushups, 10 squats, almost had 12. My hands are hamburger, dreading tomorrow after seeing more pullups but oh well

Comment #255 - Posted by: Tony W--KY at January 1, 2010 9:01 PM

2 1/2 hours of tackle football then Cindy as Rx'd

12 sets
Gained 2 lbs this week, hoping that it is muscle!
Bring on the SQUATS!!!


Comment #256 - Posted by: Bageland2000 at January 1, 2010 9:18 PM


6 mins of Cindy = 5 sets.
Sub'd lat pulldown for pullups.

First CF WOD!

Comment #257 - Posted by: Lauren at January 1, 2010 9:23 PM

I report for OCS in 3 weeks. I'm sure we will do more than 20 min smoke sessions, so I pushed it to 60 min. Felt like it took me 30 min to warm up. Always a good sign...

49 sets.

Comment #258 - Posted by: Spence m/6'0/210 at January 1, 2010 9:28 PM

Cindy as RX = 22 rounds. PR by 1 round!!!

Happy New Years everyone!!!

Comment #259 - Posted by: Turkmeister at January 1, 2010 9:31 PM

Finnaly chose "Mary" stood next to a pole and grabbed it for about half of my one legged squats other than that RX.

8 2/3rd ROUNDS.

Comment #260 - Posted by: nickPFD at January 1, 2010 9:33 PM

13 rounds + 7 pushups

note: no pull up bar. notch 6 on pull down machine.

Comment #261 - Posted by: PiosoendAlppe at January 1, 2010 10:24 PM


As Rx'd

21 Rounds + 5 PU - Tied PR (Didn't realized that puts me in the "Big Dawgs" club for this BM - Awesome!)

Comment #262 - Posted by: Ransom at January 1, 2010 10:42 PM

Forgot to say I did Cindy - oops

Comment #263 - Posted by: Ransom at January 1, 2010 10:42 PM

17 even (pr 20 + 5 pull ups, not good)

Comment #264 - Posted by: coyo at January 1, 2010 11:52 PM

I'm setting PR's all the time! I absolutely love this program! Just when I feel like I'm in shape and making good progress I do better and better. I set a PR last night on Angie by a whopping 7 minutes. I just knew in my mind that tonight I would be too sore to complete another pull/push/squat WOD, but to my surprise I did 19 rounds. Thats 4 rounds better than last time, which was 2 round better than the time before it. EAT,SLEEP,BREATHE,CROSSFIT

Comment #265 - Posted by: BrooksT/M/6'2"/192 at January 2, 2010 12:11 AM

Cindy modified
5 pull ups
10 push ups
15 situps
20 squats

9 rounds

Comment #266 - Posted by: djp 27/m/6'2/190 at January 2, 2010 12:24 AM


27 rounds

Comment #267 - Posted by: Paul C /M/40/195 at January 2, 2010 3:29 AM

Cindy as Rx'd--had to swing toward the end of the pullups...

17 rnds + 5 Pull ups


Comment #268 - Posted by: AFRGR183 at January 2, 2010 3:57 AM

That is by far the hottest pic ever posted on this site.

Comment #269 - Posted by: Mike at January 2, 2010 4:36 AM

Cindy 18 rds nursing right hand

Comment #270 - Posted by: mjp at January 2, 2010 5:21 AM

Ran the Joint Base Balad, Iraq Resolution Half-Marathon this morning....1 hr 55 min. 11 min faster than the Deployed Air Force Half Marathon in Sept.

Thought that I would take Cindy relatively easy this afternoon. That lasted about 1 round. Final score: 22 Rd +5/10/4 (only 11 squats short of my PR!!!!)

I can only wonder how I would have done if had not ran 13.1 miles earlier in the day....

Comment #271 - Posted by: Bryan K at January 2, 2010 6:27 AM

Cindy RX'd
12 + 5 pullups
Now Barbara.....ouch

Comment #272 - Posted by: Kaleena at January 2, 2010 7:12 AM

Still battling back strain, did 12 rounds in 15 min., taking it easy.

Comment #273 - Posted by: ScottMacArthur at January 2, 2010 7:34 AM



Comment #274 - Posted by: Will at January 2, 2010 7:34 AM


Comment #275 - Posted by: rche9820 at January 2, 2010 7:36 AM

mary, sub partial rom hspu and elevated pistols = 7 rounds

Comment #276 - Posted by: tamas at January 2, 2010 7:48 AM

15 Rounds

Comment #277 - Posted by: Matt H at January 2, 2010 7:55 AM

hey if anyone can help this music rocks just cant figure out who the last few are any help would be appreciated crossfit for life

Comment #278 - Posted by: Tim at January 2, 2010 8:01 AM

note to self: A couple of weeks ago I did 18 with Alex and Cesar at the park.

subed jumping pull ups and push ups on knees.

Comment #279 - Posted by: Humberto at January 2, 2010 8:20 AM


I picked Mary, first time doing Mary did 10 rounds, the only reason i picked Mary is because i am not good doing Pistols and did 28 rounds before doing Cindy, Handstand push-ups were a challenge, along with the pistols, my saying is work at what you are weak at and fortified your Strenght,

Completed 10 rounds doing Mary..


Comment #280 - Posted by: santi at January 2, 2010 8:28 AM

Cindy - 20 Rounds plus 5 pull-ups

Comment #281 - Posted by: Edwin 27/M/68"/170 at January 2, 2010 8:51 AM

20 Rounds plus 5 Pull-ups

Comment #282 - Posted by: Edwin 27/M/68"/170 at January 2, 2010 8:52 AM


12 rds + 1 pull-up

Comment #283 - Posted by: TReed at January 2, 2010 8:55 AM

m/33/160 6'1


17rds. + 5 pulls and 3 pu's...not pr. angie killed the pushes!

Comment #284 - Posted by: Nathan Barnet Herrera at January 2, 2010 9:02 AM

9 rounds
squats from box

Comment #285 - Posted by: Jette 40/M/5'11"/175 at January 2, 2010 9:34 AM


Cindy: 23+5/4

Previous: 23+5/5 (PR)

Comment #286 - Posted by: Ben S at January 2, 2010 10:59 AM

As rx'd: 19 rounds even

PR! last Cindy was 15.75 (finished pullups and pushups)

Comment #287 - Posted by: David M/25/175/5'8" at January 2, 2010 11:02 AM

Cindy - using rings for pullups

Equipment failure at 07:47 - on round 9 when one of my ceiling anchors gave out. didn't have time to repair and finish.

Comment #288 - Posted by: Kiko at January 2, 2010 11:28 AM



As rx'd

21 rounds + 3 pull ups

Comment #289 - Posted by: Abu Aqilah at January 2, 2010 11:32 AM

Male, 34 years, 177 cms, 72 kgs
First Cindy
22 rounds

Comment #290 - Posted by: Paris Fernández at January 2, 2010 11:48 AM



26 rds

Comment #291 - Posted by: cheflin at January 2, 2010 11:51 AM

17 rounds + 5 pull ups
improved from last time
PR: 21 rounds + 5 pullup + 10 pushups + 4 squats

Comment #292 - Posted by: i_m_sam at January 2, 2010 11:52 AM


23 rounds +5+10+2

Comment #293 - Posted by: Panger at January 2, 2010 11:58 AM

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

Completed 15 Rounds. This was a really good workout.

Comment #294 - Posted by: Shawn Becker at January 2, 2010 12:17 PM

Did this today..

Mary as rx'd
9 rounds + 5 HSPU + 5 Squats

Wanted 10, had to wait for pull-up bar on round 7 or 8, so I'll blame it on that.

Comment #295 - Posted by: Pete 20/M/150/5'8" at January 2, 2010 12:26 PM

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
14 rds plus: 5 pull-ups, 10 pushups, 3 squats

Comment #296 - Posted by: peejay2 at January 2, 2010 12:29 PM

Cindy, as rx'd
21 rounds

Comment #297 - Posted by: Jeremy 27/M/175/5'10" at January 2, 2010 12:31 PM

cindy 20

Comment #298 - Posted by: e5fyrman at January 2, 2010 12:52 PM


Cindy @ 18 rounds. Tied last but 3 short of PR

Comment #299 - Posted by: denob at January 2, 2010 12:54 PM

Cindy as Rx'd. 14 rds

Comment #300 - Posted by: Jonathan Paulson at January 2, 2010 1:15 PM


There's something about Cindy.....

19 as rx'ed, not a PR but sure felt like it a day after Ms. Dickinson.

And Streisand tomorrow....that's one tough broad after another, as Frank would have said.


Comment #301 - Posted by: jeff at January 2, 2010 2:56 PM


There's something about Cindy.....

19 as rx'ed, not a PR but sure felt like it a day after Ms. Dickinson.

And Streisand tomorrow....that's one tough broad after another, as Frank would have said.


Comment #302 - Posted by: jeff at January 2, 2010 2:58 PM


Cindy as rx 13 rds.

Comment #303 - Posted by: jhinds at January 2, 2010 3:29 PM


Happy New Year to you all, and thanks Lil Pony for sharing your story with us today and Fit Mom for sharing your story with me (and, thereby, the rest of the community) at the Games. And Bingo for your good humour, wit, patience and advice. I'm looking forward to seeing you all at the Games again this year.

Cindy as rx'd:

21 rounds. (May have undercounted between rounds five and 10 so 22 may have been the actual result - but since I can only be certain of 21, 21 it is)

More better faster

Comment #304 - Posted by: Marty at January 2, 2010 3:30 PM


mary (modified)

11 rounds
10 pistols
7 deadhang/minikip pu

pullups in doorway without kipping possibility. 15 would have killed the metcon aspect of wod. still have to use hand for balance with my right leg pistol.

Comment #305 - Posted by: liggy at January 2, 2010 3:38 PM

35yom / 206lbs

Mary on "Pack" complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

8 rounds + 5 pull-ups, 10 push-ups, and 1 squat

Almost a full round more than last time, which is good because I was tired today, and the holidays are putting crappy fuel in my body.

Comment #306 - Posted by: Bphantom at January 2, 2010 4:00 PM


20 rounds (up from 19 + 5 pullups last time)

Comment #307 - Posted by: Chad Bakken at January 2, 2010 4:08 PM

10 rounds as rx'd

last time got ten rounds 5 hspu and 2 pistols. shooting for 11 rounds next time.

Comment #308 - Posted by: Anthony/Worm M/5'11"/37/200 at January 2, 2010 4:32 PM

'Cindy' scaled to:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

15 rounds + 6reps

Comment #309 - Posted by: d_wurm at January 2, 2010 4:35 PM

My last Cindy was 23 rounds plus the pull-ups. Was pretty proud of myself for that, so I decided to tackle Mary this time.

12 rounds plus the HSPUs, the squats and 10 pull-ups.

Comment #310 - Posted by: MTR/m/173/5'9" at January 2, 2010 4:35 PM

Cindy as rx'd

26 rounds plus 5 pulls and 10 push (PR)

Comment #311 - Posted by: Josh at January 2, 2010 5:12 PM

19 Rounds + 3 pull-ups

Comment #312 - Posted by: Hari at January 2, 2010 5:41 PM

12 rounds Cindy. Did squats w/ 20kg Kettlebell

Comment #313 - Posted by: Headshine at January 2, 2010 5:49 PM

7 rounds

Comment #314 - Posted by: ZachT at January 2, 2010 6:14 PM


16 rnds + 5 pull-ups and 5 push-ups.

Comment #315 - Posted by: VooDoo Medic at January 2, 2010 6:25 PM

Mary: 6 rounds.
8' plup bar. Pistols to parallel.

Comment #316 - Posted by: Xman at January 2, 2010 6:32 PM

Subbed crossfit football.
115lb OHS & Burpee pull-ups (15,12,9)

Comment #317 - Posted by: GMN M/34/6'1"/198 at January 2, 2010 7:58 PM

First ever Crossfit WOD :

Cindy RX'd - 17 Rounds

Comment #318 - Posted by: Anthony at January 2, 2010 9:43 PM

as rx'd

21 rounds + 5 pullups+ pushups(new pr by 3 rounds + 5 pullups and 5 pushups).

Comment #319 - Posted by: Jorge Montesinos at January 2, 2010 10:43 PM


24 rounds

last time in november was 16 rounds....go crossfit.

Comment #320 - Posted by: eric in eugene 31/6'3"/293 at January 2, 2010 11:39 PM

13 rds. HSPU's still need work.

Comment #321 - Posted by: 42elysium at January 3, 2010 5:23 AM

Cindy, 13, same as last time but have been pretty inconsistent lately. After doing Angie yesterday, this isn't too bad.

Comment #322 - Posted by: brett_from_wylie at January 3, 2010 6:37 AM

20100103 0330hrs
WOD100101: "Cindy": AMRAP 20 mins of 5 Pull-ups, 10 Push-ups and 15 Squats
10 rds + 5 Pull-ups

Comment #323 - Posted by: AlexR 29/m/94kg at January 3, 2010 8:20 AM


22 and 2/3 rounds.

Just realized I missed my PR (last time) by 1 squat.

Comment #324 - Posted by: Snodgrass at January 3, 2010 8:47 AM

First time doing Mary.

6 rounds.

Comment #325 - Posted by: Latham Fell M/29/180 at January 3, 2010 9:32 AM

Mary: 8 rds minus pullups on the last set
HSPU done w/ feet on chair (wish i had somewhere to hook em and assist with the legs)
1 legged squats: holding on to door frame so i don't fall over (assuming this is normal for just starting with these and when you don't have good balance to start)
pullups done in door, can't kip

Comment #326 - Posted by: RussA at January 3, 2010 9:35 AM

Cindy as rx'd:

29 rounds + 8 squats

Basically tied my PR, so close to 30!

foam roller after.


Comment #327 - Posted by: brian p at January 3, 2010 11:13 AM

13 Rounds

Comment #328 - Posted by: fosterww98 at January 3, 2010 11:19 AM

5 rnds + 2 OLS Greg
6 rnds Kelli

Comment #329 - Posted by: Deano at January 3, 2010 11:23 AM

Cindy as R'xd

15 rounds and 1 pull-up

Comment #330 - Posted by: wilsontt at January 3, 2010 11:48 AM

Would love to have started the New Year with a wod but the gym was closed and the garage was -8.
Need to get to the gym soon, eating for Scotland.

Comment #331 - Posted by: Elaine in Scotland at January 3, 2010 11:54 AM



As rx'd

3 rounds + 5 HSPUs + 10 pistols

Never even tried one-legged squats before so spent most of the workout toppling over. Got the hang of them by the end though.

Comment #332 - Posted by: Abu Aqilah at January 3, 2010 12:12 PM

Ran 1 mile
10 rounds + 5/10

PR is 12 rounds + 1PU
No subs

Comment #333 - Posted by: Headhunter at January 3, 2010 12:19 PM



9 rds (subbed box jumps for squats)

Comment #334 - Posted by: Solway at January 3, 2010 1:14 PM


Did "Cindy" - only completed 6 rounds, plus 50 squats at the end.
Did modified pushups - it kills my right wrist, but I am getting better at pushups! :) Squats are easy for me, but I do not have a pull up bar, so I did deadlifts instead with light weights.

Comment #335 - Posted by: svanel77 at January 3, 2010 1:49 PM


warm up:

1000m row at an average 500m split of 1:42

Cindy as rx'd

20 rounds....crazy doing this day after Angie. chest, back, legs all shot.

great cycle thus far!

Comment #336 - Posted by: Neill at January 3, 2010 3:02 PM


Thighs fried after Angie and Barbara (did this one out of turn)

PR is 28

21 = 05JUN09
22 = 27JUL09
24 = 24AUG09
28 = 03OCT09

Comment #337 - Posted by: jayhawkcf at January 3, 2010 3:08 PM

First timer. brother in the USMC told me about this. ran 4 miles then did work out little trouble on pull ups but it worked me hard.

Comment #338 - Posted by: chops1989 at January 3, 2010 3:55 PM

10 rds of Cindy (10 Minutes)

Compare to:
090513 (Cindy) - 17 rds + 5 + 10
080515 (Cindy) - 15 rds
080128 (Cindy) - 17 rds + 5
080108 (Cindy) - 15 rds + 5 + 10
071109 (Cindy) - 11 rds + 5
070929 (Cindy) - 10 rds + 5
070807 (Cindy) - 14 rds

Comment #339 - Posted by: B. Rhaly at January 3, 2010 4:29 PM

Mary 9 rounds plus HSPU and OLS. So close to 10 but the PU were killing my arms and since a right biceps strain, I did not want to reinjure it. I felt good about 135 PU and the HSPU all felt very good with full ROM on all - usually I start to not go down all the way in the later rounds but not today!

Comment #340 - Posted by: Sting at January 3, 2010 4:31 PM


21 rounds

pull ups strict but had to assist after 13th round - need more work on those, but considering angie yesterday, I'm happy.

Comment #341 - Posted by: harry at January 3, 2010 5:47 PM

0508 = 16 rounds
9607 = 15 rounds

Comment #342 - Posted by: scfd1_9607 at January 3, 2010 5:58 PM

First Mary. I have been ducking it since I started over a year ago. I decided to hit it today since it contains two of my weak links that I want to work in 2010 - HSPU and OLS. Used a ring for assistance on OLS and hung feet over dip bars to assist HSPU. Scaled 9 rounds + 5 HSPU, 10 OLS, and 11 PU. Finished last four PU around 20.15.

Comment #343 - Posted by: M. Honcho M/31/5'10"/170 at January 3, 2010 5:58 PM

22 Rounds. That is a PR.

I thought it would be garbage after doing Barb and Angie in the previous days. Not so. So what is the story coach? Adaptation?

Comment #344 - Posted by: Charles L at January 3, 2010 6:13 PM

17 rds

Comment #345 - Posted by: Chris R at January 3, 2010 6:22 PM

Subbed jumping pull-ups, modified push-ups

19 rounds + 5jpu+10mpu+3sq

Comment #346 - Posted by: flyingfleet at January 3, 2010 6:23 PM

Mary for first time

box pistols

7 rounds + 5 + 10 + 12

Comment #347 - Posted by: ferb44 at January 3, 2010 6:26 PM

Cindy 23 rds. PR up from 16 last time. Strict pull-ups

Comment #348 - Posted by: Mike at January 3, 2010 7:15 PM

1st time completed Cindy as Rx'd for me...18 rounds plus 5 pullups. Woo-Hoo!!
Hans played two hours of volleyball this morning,tuckered out and still battling H1N1..back at it tomorrow, mister!

Comment #349 - Posted by: Hans and Maria at January 3, 2010 7:24 PM

amrap in 20:00
05 pullups (unbroken)
10 pushups (unbroken 23 rounds, pr was 13)
15 air squats (5 rounds unbroken, then 1-2 breaks per round)

05: 3:26
10: 4:25
15: 4:25
19: 3:48

biceps, upper back, chest, shoulders, and quads sore from angie day before. didn't transition well between exercises, long pauses. was slow with pullups and squats, but pushups were strong.

23 19:49 01/03/2010 (+5 pullups)
25 19:27 11/10/2009 (+5 pullups, 10 pushups, 6 squats)
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

Comment #350 - Posted by: johnathon in seattle 28/5'8/158 at January 3, 2010 9:23 PM

Pistols to 12" box
12+ 6 pullups

Comment #351 - Posted by: Jeff & Charity @ CF Snohomish at January 3, 2010 9:59 PM

Jeff @ home
Nose to ground hspu
14 rounds + 6 pull ups

Comment #352 - Posted by: Jeff & Charity @ CF Snohomish at January 3, 2010 11:01 PM


12.5 rounds

Comment #353 - Posted by: Daniel at January 4, 2010 1:10 AM

To Bingo. Thanks for your posts. I consider myself just past beginner and always get something from your posts. I like your attitude. We must be gentle with people, even when they are boneheads, because you never know when you will need a hand yourself. CF rules, it has changed my life. Thanks Coach and I look forward to a great year.

A thankful Mountie.

Comment #354 - Posted by: Longshanks at January 4, 2010 4:40 AM


Nowhere to do pull ups as at home. Replaced with 10 sit-ups instead.

12 Rounds completed with 30 seconds left at the end.

Comment #355 - Posted by: BenG M29/5'10"/185 at January 4, 2010 4:58 AM

23 - 2 squats (pr)

14 pr

Comment #356 - Posted by: chinchens1 at January 4, 2010 5:33 AM

After 2 weeks off, it's nice to start with a classic like Cindy!

F/45y/62"/138# JULIA
Cindy with Jumping Pull Ups
11 rounds + 5 + 2

M/41y/68"/160# GEORGE
Cindy as Rx'd
12 rounds + 5 + 4

Comment #357 - Posted by: George Hernandez (in Chicago) at January 4, 2010 6:02 AM

Did Cindy as RX'd because I can't do one-legged squats.

12 rounds + 5 pull ups.

Comment #358 - Posted by: Adam A. at January 4, 2010 6:04 AM

Did 9 rounds of Mary.

Comment #359 - Posted by: Dan Orozco at January 4, 2010 7:16 AM

11 rounds

Comment #360 - Posted by: matt m/46/65"/154lb at January 4, 2010 7:30 AM


with gravitron

8 rounds

Comment #361 - Posted by: pelon at January 4, 2010 8:04 AM

Cindy: 16 rounds + 2 Pullups.

Comment #362 - Posted by: RIC at January 4, 2010 8:10 AM

First time w/ Cindy...27 rounds. It's always impressive when you tally up the total reps: 135 pull ups; 270 push ups; 405 squats. Sore already.

Comment #363 - Posted by: Chad at January 4, 2010 12:11 PM


As rx'd: 8 rounds + 5 HSPUs

Comment #364 - Posted by: Richie D. at January 4, 2010 12:21 PM


22 Rds +5 Pullups + 9 pushups.


18 Rds

first one after all of the holiday debauchery...

Comment #365 - Posted by: Ron M/35/5'11"/165 at January 4, 2010 1:28 PM

age 19 bw 170
10 mins with pistols full ROM from block box

7 rounds + 5 + 10 + 11

Comment #366 - Posted by: Chris S at January 4, 2010 1:36 PM

Cindy as rx'd:

17 rounds, Time: 19.51

Did 5 more pullups last time, but I was def. still swore from the last killer workout...

Comment #367 - Posted by: Woo - m/28/5'7/185 at January 4, 2010 1:45 PM

18 rnds + 3 pull-ups

18 rnds
jumping pull-ups after first few rounds

Comment #368 - Posted by: rstrang at January 4, 2010 1:50 PM


Mary: 5 rounds + 1 round minus the pullups

Completed a Body Pump class afterward at Gold's

Comment #369 - Posted by: Archer6479 at January 4, 2010 2:09 PM

13 complete, 2/3 more before time
163.5 lb

Comment #370 - Posted by: Eddie at January 4, 2010 2:57 PM

Cindy: as Rx'd; 24

Comment #371 - Posted by: Erik 28/M/76.5"/200 at January 4, 2010 3:22 PM

I know I'm a bit late on this, but it's been a busy weekend and the New Year's had plenty of distractions...

Cindy: 23 (PR!) (8 more ROUNDS than last time!!)

Here's to 2010!!! Let's get it!!!

Comment #372 - Posted by: Slav 22/m/5'8"/153 at January 4, 2010 4:25 PM

At an out of shape almost 90kg this was tough.

Scaled to AMRAP in 20mins of 3 pulluops, 6 push ups, 9 squats as per Brand X

Got 25 rounds then did a 2.4km run to cool down. day 2 back on the wagon crossfit and zone, starting to feel a little more like me but a long way to go to my former glory.

Comment #373 - Posted by: Brian R at January 4, 2010 4:51 PM

Done on 1/4.
Cindy, 22 Rds, as rx'd.

Not bad, given the proximity of Angie. 2 rds off my pr.

Comment #374 - Posted by: Dale_Saran at January 4, 2010 5:05 PM

Cindy as rx'd

20 rnds + 5 pullups and 2 pushups
PR by 2 pushups.... baby steps, i suppose.

Comment #375 - Posted by: stojo at January 4, 2010 6:25 PM

Cindy as rx'd

12 rounds

tweaked something in neck during pull ups of 7th round.

Comment #376 - Posted by: Darren, Pasadena, CA, 38m/5'10"/225lbs at January 4, 2010 7:44 PM

Cindy as rx'd:

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

Comment #377 - Posted by: dingrr 51/m/175 at January 4, 2010 9:16 PM

Cindy as rx'd:

19 rounds
+5 pull-ups


Comment #378 - Posted by: Rich at January 4, 2010 11:11 PM

18 rounds

Comment #379 - Posted by: TomO/43/M/200 at January 5, 2010 2:30 AM

5 rds (I think) in 17'00"
Had to stop. My conjunctivitis made the sweat like needles in my eyes and everytime I inverted I thought my eye balls were about to burst.

Comment #380 - Posted by: James GS at January 5, 2010 3:37 AM

as rx'd
strict pull-ups
18 rounds

Comment #381 - Posted by: NJS at January 5, 2010 4:12 AM

5 pullups
10 pushups
15 squats

16 rounds 19:30

Comment #382 - Posted by: Nashville Steve at January 5, 2010 4:30 AM

5 RNDS +HS P-ups, Squats & 6 Pull-ups
Pretty pathetic when campared to everyone else.

Comment #383 - Posted by: M.Z. at January 5, 2010 4:47 AM

As to comment 349.....

as rx'd

22 rounds
I'm just a little late getting to it

Comment #384 - Posted by: Hans & Maria at January 5, 2010 6:33 AM

5 full rounds + 5hspu, 10 one legged squats and 10 pull-ups
performed on 1/4/10

Comment #385 - Posted by: Mitch m/26/190/72" at January 5, 2010 7:06 AM

Cindy as Rx'd: 22 rounds

Comment #386 - Posted by: Matt Laney at January 5, 2010 7:18 AM

Cindy - 29 (3 short of PR)

Comment #387 - Posted by: MJS at January 5, 2010 7:19 AM

(done 1/4)
9 rds...154/166
Forgot to use rings for push-ups this time. First WOD in 2-3 weeks and still dealing w chest cold. Best that I didn't push it too hard although it still kicked my butt.

Comment #388 - Posted by: Mike Scott M/43/5'10"/215 at January 5, 2010 9:47 AM

(done 1/4)
9 rds...154/166
Forgot to use rings for push-ups this time. First WOD in 2-3 weeks and still dealing w chest cold. Best that I didn't push it too hard although it still kicked my butt.

Comment #389 - Posted by: Mike Scott M/43/5'10"/215 at January 5, 2010 9:48 AM

Mary as rx'd:

8 rds
(hspu with parallettes)

Comment #390 - Posted by: Zeb G at January 5, 2010 10:35 AM

Cindy as rx'd- 18 rounds and 5 pull ups.

Comment #391 - Posted by: Vaughn at January 5, 2010 12:32 PM

Cindy, 18 rounds

Big improvement over ~15 rounds two months before!! Pull-ups could have gone a little deeper, but were good frog-kips for the most part.


Comment #392 - Posted by: Kent at January 5, 2010 12:33 PM


8 Rounds - subbed progression to HSPU's for HSPU's.

Comment #393 - Posted by: texinma at January 5, 2010 1:01 PM

Cindy 25 rds

Matt: Cindy 17 rds + 5 PUs

Comment #394 - Posted by: Doug at January 5, 2010 3:59 PM

Just got back from 5 days in sector....no food today besides a tuna packet and a protein shake :(

26 rounds in 20:02....argh!!!

Then did 3 rounds for time:
12 MuscleUps
75 Squats

9:59. ouch.

Comment #395 - Posted by: Kevin Bania, 27yrs, 5'10", 178 lbs, Ramadi, Iraq at January 5, 2010 4:25 PM

Did 9 rounds from 17 rounds
but this time, these rounds consisted of clean/strict pullups, pushups and squats (should have been that way from the start, eh?)

Comment #396 - Posted by: Go at January 5, 2010 4:46 PM

As Rx'd:

090727 16 rounds + 5 pull ups + 10 push ups
100101 18 rounds + 5 pull-ups (PR)

"Mrs. Miyagi"
Scaled to jumping pull-ups and kneeling push-ups.
15 rounds + 5 pull-ups + 5 push-ups

Comment #397 - Posted by: Miyagi 29/m/168# at January 5, 2010 5:12 PM

17 +5

Comment #398 - Posted by: Sue Ady at January 5, 2010 5:14 PM

First time with Cindy:
14 Rounds

Comment #399 - Posted by: Toothless Ginger Midget at January 5, 2010 6:16 PM


18 rounds

PR is 20 rounds + 5 PU.

Arms are shot from 100's yesterday! Doubt I'll get Barbara tomorrow unless they loosen up!

Comment #400 - Posted by: Andy A at January 5, 2010 6:42 PM

Cindy is my girl of choice by the way.

Comment #401 - Posted by: Andy A at January 5, 2010 6:43 PM

20 rds

Comment #402 - Posted by: ecp2 m37/69/165 at January 5, 2010 6:54 PM

10 sets
first 2 as rx'd, then jumping pulls and modified pushes

Comment #403 - Posted by: Dominck at January 5, 2010 7:26 PM

21 rounds + 5 pull-ups, 10 push-ups

last time - 20 rounds + 5 Pull-ups

Comment #404 - Posted by: gepeto at January 6, 2010 4:04 AM


8/24/09: 16 rds even
11/11/09: 17 rds even
Today: 18 rds (3 squats away from 19!)

Comment #405 - Posted by: Sri from B'ham AL (29/m/5'8"/170) at January 6, 2010 4:27 AM


19 rds

Comment #406 - Posted by: Alanna T. at January 6, 2010 6:59 AM


Mary as Rx'd

8-2/3 rounds

06-09-2009: 7 rounds
01-19-2007: 9-2/3 rounds
12-15-2006: 7-2/3 rounds

Comment #407 - Posted by: OCMike (M/5'9"/168#/44yo) at January 6, 2010 8:43 AM

did this on 1/5/10

Cindy: 19 rounds rxd YAY, YAY, YAY! PR by 3 rounds!


Comment #408 - Posted by: Cori at January 6, 2010 9:42 AM


Pull-ups sub Jumping pull-ups
Push-ups sub Push-ups with feet (or whole body on gym ball)
Squats Just about managed

12 rounds + 5jpu + 10 push-ups + 5 squats

Looked slightly flushed by the end. Husband said I had a glow when I got home. He was just being kind. I looked as if I was going to pass out. I've put on soooo much weight, don't think that helped.

Good Fun

Comment #409 - Posted by: Elaine, Scotland at January 6, 2010 11:47 AM

7 rounds, 5 handstand push-ups, 4 one-legged squats


Comment #410 - Posted by: Logan S at January 6, 2010 2:04 PM


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

5 Pull-ups
10 Push-ups
15 Squats

22 rounds completed + 5 Pull-ups + 10 Push-ups

Compare to 091110

23 rounds completed

Comment #411 - Posted by: Louis Herrera 50 70" 181 at January 6, 2010 3:27 PM


As rx'd

18 rounds

Comment #412 - Posted by: themken at January 6, 2010 3:35 PM

16 + 5 + 10. Weak early. Dehydrated

Comment #413 - Posted by: apolloswabbie at January 6, 2010 3:52 PM


21 rounds. 2 round improvement! :-)

3 walks to the water for a break.

Comment #414 - Posted by: Patrick at January 6, 2010 3:54 PM


18 Rounds + 5 PU's

Comment #415 - Posted by: TBR at January 6, 2010 5:11 PM


25rds (newPR)

Comment #416 - Posted by: stinker |27.m.160#| at January 6, 2010 5:25 PM

42 rounds + 7 push ups

Comment #417 - Posted by: Mad Max at January 6, 2010 5:40 PM


20min, 3-6-9 with jumping pull-ups

15 rnds (tied pr)

First workout after that nasty stomach bug.. pretty pleased! Although tomorrow will likely be hellish..

Comment #418 - Posted by: jess at January 6, 2010 8:40 PM

Snuck the 16th in in the last minute felt like I did my best. Next time will be 18.


16 rnds

17 is PR

Comment #419 - Posted by: Adam/25/215/5.9 at January 7, 2010 5:19 AM


17 rounds + 1 pullup (pr)

Comment #420 - Posted by: cbecker at January 7, 2010 5:54 AM

Cindy as rx'd
8 rounds

Comment #421 - Posted by: JR78 at January 7, 2010 9:41 AM


6 rounds + 5 HSPU's + 10 single leg squats + 13 pull-ups

Squats done to a 12-inch tall cinder block.

Comment #422 - Posted by: PatS at January 7, 2010 2:19 PM

35 rounds

also ran 5 miles

Comment #423 - Posted by: Rosie in Atl at January 7, 2010 4:54 PM

My first time posting on the site.

Love what you guys are doing and I am addicted to this style of training. Have been doing it for 4 months now and haven't looked back. 8kg lighter and getting close to the goal shape.

Modify and set up alot of my own programs, but will start following the site a bit more closely.

Thanks for posting up so many great sessions...

Cindy as rx'd
13 rounds

Comment #424 - Posted by: Scotty at January 8, 2010 2:36 AM

Thursday, Jan. 7th
13 rounds + 3 PU

Comment #425 - Posted by: Flynn at January 8, 2010 7:49 AM


First time with Mary- 8 rounds

Comment #426 - Posted by: Chad Bakken at January 8, 2010 9:26 AM

Cross Fit Warmup followed by Cindy (5 pullups 10 push ups 15 squats) rounds per 20 minutes is the metric

15 rounds.

Comment #427 - Posted by: Karsk (56 M 5'9" 185lbs) at January 8, 2010 12:59 PM

Mary: 13 rds + 5 hspu

Comment #428 - Posted by: MikeyPaul/m/28/170/5'8" at January 8, 2010 4:44 PM

@ the sweatbox

22 rds + 5 pull-ups

Comment #429 - Posted by: N_Rahim 28/m/150# at January 8, 2010 5:14 PM


as rx'd
21 rds

Last Time
21 rds

22 rds(PR)

Comment #430 - Posted by: Francis Vu Nguyen at January 8, 2010 6:02 PM


Have been a slacker, have not done much at the gym over the holidays. Was tough to do this

14 rounds

Comment #431 - Posted by: EREK GILLESPIE at January 9, 2010 1:26 PM

+5 Pulls
+9 Push

Comment #432 - Posted by: Zim at January 9, 2010 2:21 PM

CFWU-3. Reg except 12 pushups instead of PU 2nd & no HSPU 3rd. Superman. Burgener. DU.
8 + 5 HSPU + 5 pistols
Disapp compared to last time. Just didn't push hard enough. Disapp due to bodyweight.
Last time: 8 rounds + 5 HSPU, 10 pistols, 8 PU.

Comment #433 - Posted by: jrm at January 9, 2010 7:30 PM


Comment #434 - Posted by: tommykrackcorn at January 9, 2010 8:47 PM

Mary as rx'd

10 Rounds + HSPUs + Pistols + 12 Pullups

About a full round short of a PR.

Comment #435 - Posted by: Jon/M/27/5'9/160 at January 10, 2010 3:19 PM


Comment #436 - Posted by: dcyn at January 10, 2010 7:48 PM


9 rounds

Comment #437 - Posted by: AST at January 11, 2010 8:00 AM

Cindy: 11

Comment #438 - Posted by: Adam B. | 37m | 199 at January 11, 2010 1:37 PM

Cindy as RX'd
16 Rounds minus 6 squats

Gotta hit at least 17 next time.

Comment #439 - Posted by: Hugh Daddy at January 11, 2010 2:25 PM

16 full rounds
5 HSPU, 10 one leg squat alternating, and 9 pull ups

Comment #440 - Posted by: Matt Burritt at January 11, 2010 3:36 PM

Cindy as rx'd: 23 rds

Comment #441 - Posted by: Casey at January 11, 2010 4:56 PM


Mary as rx'd
15 rounds (pr)

Comment #442 - Posted by: Brandon Burritt at January 11, 2010 5:05 PM

way late....cindy..24 boring rounds...this has become my least favorite workout


Comment #443 - Posted by: soulsurfer at January 11, 2010 6:46 PM

13 plus 10 sq

Comment #444 - Posted by: BIrch28_204 at January 12, 2010 6:49 AM

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

13 squats short of 14 rounds. 14 rounds plus 5 plus 2 is my PB.

Comment #445 - Posted by: blades at January 12, 2010 9:30 AM

cindy as rx'd
pullups were kipping. ripped hand on last round, so skipped last set of pullups

12 rounds minus 5 pullups

Comment #446 - Posted by: Callum at January 12, 2010 10:20 AM

Cindy as rx'd (did jumping last time)

14 rounds + 5 pullups + 7 pushups = dead

(may have been 15 but this leaves room for improvement)

Comment #447 - Posted by: Govervich at January 12, 2010 10:22 AM

M/ 35/ 132 lbs/ 5'-6"
I decided to go back to this WOD that i missed and I did it with a twist.. I did it wearing a 20 lb vest. This was my first time using my weighted vest... WOW... sooo much harder and it really hit me hard. I loved it.
I did 5 rounds of MARY and then did 5 rounds of Cindy in about 23:00
Just as an indication, I usually can get 30 + rounds with Cindy and about 13-14 rounds with Mary. I am looking forward to doing more WODs with the weighted vest. Cindy and Mary will try again sometime soon.

Comment #448 - Posted by: Anton at January 12, 2010 10:43 AM

23 rds + 5 pus +10 pushups

Comment #449 - Posted by: srod at January 13, 2010 7:45 AM

Cindy 5th
Total: 13 rounds (PR) (167/174)
Squats were tough then arms went on PUs.

Comment #450 - Posted by: Phoenix "On WOD Delay" at January 13, 2010 10:02 AM

19rnds, pr

Comment #451 - Posted by: schinizel at January 13, 2010 10:06 AM

13 rds

Comment #452 - Posted by: kws/m/28/175/5'10" at January 13, 2010 2:36 PM

This: 17 rounds plus pus and 2 pushups
Last: 15 rounds plus PUs

Comment #453 - Posted by: Rosser at January 13, 2010 4:42 PM

Cindy as RX'd

24 + 5 pull ups

this is amazingly 5 rounds better than the last time...

Comment #454 - Posted by: Isaac Twist m/30/165/5'11" at January 13, 2010 4:51 PM

mary as rx'd

8 rounds in 20:25

Comment #455 - Posted by: smithwick's at January 13, 2010 7:36 PM


Comment #456 - Posted by: ~VERVE~~~~~~~~ at January 14, 2010 8:23 AM

in boca raton for the week....

did 5 hspu's
10 pushups
15 air squats

13 rds + 5 hspu's

Comment #457 - Posted by: al deezy (32-m-155) at January 14, 2010 7:31 PM



8 rds (PR)

PU on new PU bar, HSPU nose to floor, pistols with heel on 45# steel plate. reduce plate thickness next time

Comment #458 - Posted by: MoGreene at January 15, 2010 5:21 AM

Straight hang pullups
10 rounds plus 3 pullups

Comment #459 - Posted by: JBGP at January 15, 2010 9:40 AM

WU: 3x10 of BoxJumps, Burpees, Sit-Ups, and DL w/ 45lb bar.

8 Rnds + 5 HSPUs

HSPUs done with Parallettes

Comment #460 - Posted by: Big-T (26yo/5'2"/155lbs) at January 15, 2010 11:07 AM


PR! Didn't think I'd make it with a few minutes to go but a final push got me a new best.
Dead hang pull ups.

17 rounds + 5 PUs + 10 Push ups + 1 squat

[17 rounds + 5 PUs + 10 Push ups + 1 squat]

Comment #461 - Posted by: JonK at January 16, 2010 12:52 PM

As RX'd. 22 rounds in time. First 5 in 3:20, 10 in 7:11, 15 in 12:37, 20 in 17:03. Pushups broken from 13th round (PR), squats slow to ensure full ROM, and pullups were slow from rip in hand from 3rd round...still not sure how that adds up to a loss of 3 rounds from last time, since I didn't feel slowed from Angie the night before.

Comment #462 - Posted by: R.Lee_Seattle at January 17, 2010 3:31 PM

17 rounds cindy

Comment #463 - Posted by: Josh S at January 18, 2010 2:15 PM

37 rounds cindy)its first training in crossfit for me!im from Russia!!!

Comment #464 - Posted by: danila at January 23, 2010 1:04 PM


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

On the boat during the cruise.

25 Rounds + 5 pull-ups

Comment #465 - Posted by: Chad at January 25, 2010 1:14 PM

34 yom

Only got 13 rounds! Took three minutes off my Angie time yesterday and my arm and back are smoked. Still looking for 17 rounds! Maybe next time.

Comment #466 - Posted by: kgw at January 30, 2010 3:19 PM

44 yom 196 lbs.

10 rounds even

No jumping pullups

Comment #467 - Posted by: Speedster at January 31, 2010 12:35 AM

Cindy: 23

Comment #468 - Posted by: mcdontron at February 2, 2010 6:25 PM

18 rounds even

Comment #469 - Posted by: Dan T. at February 3, 2010 12:53 PM

21 rounds + 5 pullups+ 10 pushups + 5 squats

Comment #470 - Posted by: TROY at February 6, 2010 9:13 AM

14 rnds.
Felt aweful today. Still sucking from Angie.

Comment #471 - Posted by: chaps at February 10, 2010 11:22 PM


9 rounds

Comment #472 - Posted by: Ben at March 1, 2010 3:09 AM

17 rounds + 2 pull-ups

40# assist on the pull-ups for the 4th round on (so sad)

Comment #473 - Posted by: Govervich at March 10, 2010 8:52 PM

Better late than never:

24 rounds (+ 4 pull-ups)

Comment #474 - Posted by: Steve O M/44/5'9"/160 at April 10, 2010 7:12 AM

12 mins

Colleen: 9 rounds+5pullups+10pushups+10squats (green band)
Lampman: 8+5+5 (g/knee pushups)
Rachael: 7+5+10+9 (g/k)
Amanda: 9+5+8 (g/k)
Megan: 9+5+10+8 (g)
*KJ: 12 (g/k)
M. O'neal: 8+5+6 (g/k)
Emma: 10+5+7 (g/k)
Abby: 10+5+5 (g/k)
Max: 12 (blue band)
Kurt: 6+5+10+10 (b)
Diz: 11+4 (b)
Ko: 13+5
Mikey: 9+5+8 (k)
VB: 9+5 (b/k)
Pip: 12+5+1
Jack: 14+5+5
Morrow: 8+5
Gabe: 13+5+5
Frank: 7 (g/k) - 8 mins
Lama: 10+5+10+2
Size: 7 (g)
O'neal: 11+1
*Ryan: 15

Comment #475 - Posted by: BFCC at June 19, 2010 4:49 PM

Cindy Re-test
12 mins

Frank: 9 rounds+5 pullups+9 pushups (blue band assisted pullups)
Mrs Hermes: 6+5+10+12 squats (jumping green band assisted pullups/knee pushups)
Colleen: 14+5 (g/k)
Renee: 14+5 (b/k)
Tara: 13+5+10+11 (ring pullups/k)
Amanda: 12+3 (g/k)
Meghan: 12+5+8 (g-with knee/k)
VB: 10+5+7 (g-k/k)
Carey: 12+5+10 (g/k)
Wick: 14+5+6
Lauren: 11+5+10+9 (g/k)
Max: 12+5+10+2
Alex: 11+5+4
Size: 9+5+4

Comment #476 - Posted by: BFCC at July 26, 2010 2:01 PM

23 rds + 5 pus +10 pushups


Comment #477 - Posted by: Dane at August 23, 2010 10:26 AM

14 rounds of fun

Comment #478 - Posted by: Toth Janos at February 21, 2011 12:03 PM

8 rounds + 5 pullups

last two sets of pullups did with 60lb assist

Comment #479 - Posted by: tErkel at February 21, 2011 12:14 PM

"Cindy", second WOD ever and i did 20 complete rounds

Comment #480 - Posted by: edwards14 at February 21, 2011 4:42 PM
Post a comment

Remember personal info?