Cindy is known to do wonders for tired thighs!

Just did this one the other day but still want to see how I stack up.

Cindy:

22 Rounds
+5 Pullups
+5 Pushups

Cindy w/20lb vest 16 rds + 5 pullups

Love this WOD, love these girls.

Newbieville, Day 3.

Well, will ya look at this! Day three of our first cycle of 2012 and we get our second “Girl” WOD. First “Fran” and now the Twins “Cindy” and “Mary”. Our benchmark workouts are named after women. You know, kinda like hurricanes, and you get TWO in your first cycle. I have a feeling that we’ll see some Heroes before the month is through, too.

“Cindy” and “Mary”. They have always arrived together here on .com, one of the few times we get a choice of our Main Page WOD. “Cindy” is the first WOD that most people are able to do “as Rx’d”, exactly as written. “Mary” is a little more hardcore, asking for a couple of advanced movements and asking that you perform them quickly. These are examples of Time Specific WOD’s: how much work can you perform in how much time. Both of these “girls” are AMPRAP workouts, As Many Rounds As Possible. Just like 21-15-9 this is a very common pattern chez CF.

Let’s look at “Cindy” first. You’re a Newbie; you should be doing “Cindy”. 5 Pull-ups (PU)/10 Push-ups/15 Squats. Do this triplet of exercises as many times as you can in 20:00. Hmmm…20:00…if you are really new to CrossFit 20:00 is actually too much. Think about AMRAP 10:00, a mini-Cindy. Trust me.

5 PU. Arms fully extended at the bottom. Chin over the bar at the top. The default PU in CrossFit is the kipping PU. If you don’t see some other description you should always assume that PU = Kipping PU. You can surely do deadhang PU but you will not do as much work. Can’t do a PU? No worries. Scale by using Iron Woodie or other bands, a Gravitron, or Jumping PU. Remember, don’t do negatives if you do Jumping PU (I’ll talk about building up your PU tomorrow on Rest Day). Always record what you did so that you can compare next time.

10 Push-ups. Chest to deck. Hand release at the bottom is the Games standard but is not necessary here. If Push-ups are difficult there is no shame in doing them from your knees, just don’t call them “girl push-ups”. There are literally hundreds of CrossFit women who can do 10X the push-ups you can do!

15 Squats. When you see “Squats” written with no other qualifier it means air squats. Just you and gravity. No weight. Squat to a depth where the crease of your hip is below your knee. A$$ to Ankle is optimal. The Squat is completed when you stand straight up with your hip open. Entry into the Big Dawgs club for “Cindy” is 20 Rounds. My lifetime PR is 19 rounds + 5PU + 10 Push-ups + 10 Squats and I’m STILL bitter.

“Mary”? Weeeelllll…if you insist, but if you are really a CrossFit Newcomer this makes no sense. 5 Handstand Push-ups (HSPU)/10 One-legged Squats/15 PU. AMRAP 20:00. Big Dawg level is 10 Rounds. PU as above, just 3X as many. One-legged squats or Pistols (check out the “exercises and demos”) are a squat performed with one leg sticking out in front of you. Alternate legs: 10 = 5 w/right leg, 5 w/left leg. HSPU? Unless you have a gymnastic background these are gonna be a real challenge, and this is a great reason to do “Cindy”! We’ll probably get a WOD where we can’t avoid ‘em, but for now how about surfing over to CrossFit Brand X (Start Here -> Brand X Scaled WOD -> Google HSPU progression) and we can get into the details later. Just for the fun of it, though, check out the videos of the Martin boys doing "Mary" above.

So there you have it, the CrossFit “Twins”, two “girls” for your fitness pleasure. We take special joy in saying stuff like “I just did Cindy”, probably why we get the whole cult thing. Remember, tomorrow is a Rest Day. Give it all you’ve got.

3-2-1…Go.

Random. I did "Cindy" last night. 23 complete rounds + 10 pushups.

Congrats Paul! Awesome pic!

What's the best app for Crossfit?

I love Cindy,She always makes me hurt.

@Joe . Try WODTracker

LOVING the instructional videos lately! for those of us doing our own things in basements and garages, the how-to's and tips in the explanations are priceless. thank you!

last week 23 rounds

M/49/170/5'8

M/49/169/5'8

last weeks wow......see y'all at Then Garage Games

I'm not sure if it was Connor or Keegan, but one of them said it's important to train through the full range of motion because any new range of motion is weak range of motion. Brilliant! I will always remember that! Sometimes I feel like a wimp for modifying a workout...but now I understand why it's better to lighten the load and get that full range of motion. Thanks guys :)

great pic!

Cindy, 2 squats short of 19 rounds.

I am new to crossfit and just want to know if the squats in Cindy should be weighted or is it a body weight exercise. If it is a body weight squat why don't you call it a air squat?

Its body weight squats

For the pistol squats in "Mary" is it 10 on each leg for a total of 20? Or is it 10 total (5 for each leg)? Thanks for the help!

Awesome quote.

10 total squats, 5 each leg.

did half of Cindy last night as part of a monstrous welcome back workout to the box i attend - 13 rounds in 10 minutes

Cindy- 26 Rounds plus 3 pullups

I don't have a pull up bar in the gym at my apartment - just wondering what I could do instead? Thanks!

just did mary a few days back...guess i'm doing cindy.

Cindy 19 full rds

Congrats to Paul Watkins! top effort!!

Cindy
17 rounds

43/m/176cm/73kg

Mary as rx'd

14 rounds (last time 14 rounds PR)

In the first half I was slightly ahead (7 rounds in 9:40) and hoped to squeeze in a few extra reps for a new PR, but in the end I could barely match my previous PR.

HSPUs against wall, head to floor, unbroken and pistols unbroken (easy), 5 rounds of unbroken butterfly pull-ups, then a few more rounds of unbroken kipping pull-ups and the rest broken in 10/5 with all sorts of kipping. Last time I did all the pull-ups unbroken.

Cindy 12 rounds

Cindy: 26rds + 5 Pull Ups + 1 Push Up

m/46/185

cindy: 22rds + 5 pullups

Germany, Münster

M 37/5'11/187lbs

Cindy:

25 Rounds

M/37/168

Cindy: 22RNDS + 5 pullups!

Coach G video a hint that the Lvl II certs are coming back soon?

"CINDY"

SSG CHAISSON= 28 complete rds
Male 25
WT 212
HT 69

PFC HIGGINS= 27 complete rds + 6 squats
Male 23
WT 164
HT 67

Completed in Arghandab River Valley Afghanistan!!!

M - 45/5'3"/150lbs

Cindy

23 rounds + 5 pull ups

Newbie post in the filter around no. 10.

Mary: 10 rounds..
I hate pistols.

Cindy, 14 rounds. Hell of an introduction to Crossfit.

Mary
5 PU short of 11 rounds.

Cindy: 23 complete rounds.
Increase with 6 Rounds since last attempt.

M
1 day short of 40
5' 7"
180

Cindy

19 rounds + 10 push ups

Cindy
13 rds + 5 press-ups
not feeling the love for Cindy this morning, enjoyed her company though!

Cindy 17 rounds + 3 pull ups. PR

M/19/5'8"/163
Mary
13 rds + 10 pistols
should probably wear gloves next time..

Cindy 13 rounds + 5 pull-ups + 3 push-ups. PR, last effort was 12 + 5 + 6.
Then 14 sets of chest and arm lifts.

22 Rounds

FOB Salerno

"Mary" 13 rds + 5 pistols as Rx.

"Cindy"

Dewey - 31 rounds
Shade - 20 rounds + 6 push-ups
Whitaker - 20 rounds + 5 Pull-ups

Cindy as Rx

29 M/5'11/170
Boots and utes in Af-candyland
23 rounds +7 squats

M 51 6'2" 195
15 rounds of cindy + 3 pull ups

Usally strong on this WOD. Chest completely betrayed me!!

As Rx 18 rounds + 5 pull ups + 5 push ups.

About 5 rounds less than my pr. Not happy!

M 37/6'0/186

Cindy as Rx
15 rounds + 1 pullup

F/38/5'/125

"Cindy" - 14 rounds & 5 pull-ups

"Mary" - 7 rounds, 5 handstand push-ups,10 pistols, & 5 pull-ups

That's is a lot of squatting for 3 days. Enjoy walking tomorrow.

M/40/5'11/202

Cindy - 17 rounds - finished last squat to the second! Enjoyable one (is 'enjoyable' really the word I'm looking for?).

Managed to do the CFE runs 10 minutes later - did 4 x 800m in between 3:57 and 4:03

"Cindy" 25 rds + 1 pull up. Where is there a scale that shows what is good effort on the WOD's?

"Cindy" 16 rounds plus 4 pull ups

Mary-14rds+ hspu and pistols

M/36/165
Cindy
28 rounds + 1 pullup. New PR by 2 rounds.

DND
DJD acting up, swollen and achy knee, Pain killers, ice and rest for the next couple days. Extracting synovial fluid isn’t pleasant
M/54/6’/205

Cindy or mini-Cindy later in the week I think.

Did 5x (50m swim + 25 pushup) wod early am: 12:15 - 3rd time practicing Total Immersion; like it much.

w/u - 30 sec Samson, 5 pushup, 5 scap pushup, 5 situp, 9-7-5 for time of 45# dbs + dips: 1:34

May intro E. to C2 rower this eve @ Y...should be fun.

(Pete in Sun City, pulling for your knee to recover. I'm going easy on my arthro'd-in-June right knee since a tweak in late December.)

Mary - 10 rounds + 5 HSPU

Note: can't do kipping PU since bar too close to wall

that's the first crossfit workout i've tried:
12 full rounds

been keeping fit for the last few years in different ways. people might wanna try this:

1st to 3rd week- Mon-Fri: (No breaks at all; only if the pushups seem too many, take 10 sec breaks but do them in as few sets as you can) 100 pushups, 100 squats, 100 situps, 1km running
Sat-Sun: rest and stretch

4th-8th week: Mon-Fri: (No breaks at all; only if the pushups seem too many, take 10 sec breaks but do them in as few sets as you can) 200 pushups, 200 situps, 200 squats, 2km running
Sat-Sun: rest and stretching

Cindy, 15 rounds.

I read about the "Fran cough" on Monday. Is it weird if I started getting it today after Cindy?

15years/68kg/182cm

21 rounds + 5 pull-ups

"Cindy"

9 Rounds even

Big improvement seeings how a couple weeks ago I couldn't even do 5 pullups to begin with. Go Crossfit!!

Strength: Max turkish get up: Left: 80# DB Right: 85# DB

Cindy: 7+4 pushups... strict hollow body PU, games pushups w/ vertical forearm, attentive squats with bench in front of knees... fixing my low back!

M/40/5'9/195
Cindy- 25 rounds + 1 pull-up as RX'ed
Not so Army Strong today

Cindy : 11 rounds - 4 squats

First ever CF session rugby background pumped for tomorrow!

m/42/67"/181#

Cindy
16 rounds + 5 pullups + 1 pushup

After seing some of the posts above I feel like I did terrible. M/19/207 9 rounds Cindy

sean
14 rounds Cindy

lorie
10 rounds Cindy

15 minute amrap

5 pull-ups
10 push-ups
15 sit-ups

10 rounds + pu + pu + 10 sit-ups

Did this variation because of knees. I hear you Pete in Sun City and matt h.

Mary as rxd @bfcf
7+5hspu+1pistol

Pr is 10+3hspu

6 rounds, 5 HSPU's of Mary

HSPU's alternated sets between standard wall HSPU's and parallette full-ROM reps with my feet on a five foot high platform. Those came a little slowly, especially toward the end.

Pistols are a goat, or rather, a new skill to nail down in the New Year.

Cindy

17 rounds + 3 pull-ups.

21 rounds + 5 pull-ups & 6 Push-ups
PR AND the first time I did hand-release Push-ups.

I LOVE Cindy!

53 yr/old M
6'1"
195 lbs

22 rounds on Cindy
Lost some more skin off my hands...it'll grow back though.

19 rounds plus 10 push ups

Cindy 13 Rounds

Used red again faster band for pull ups
10rd's and 5 pull ups and 9 pushups
Glo Bo gym. And someone kept talking to me...I'm going to do this again!

2nd wod
3-3-3-3-3-3 Ovhd sq
45-50-55-60-65-2reps at 70

Cindy 17 rounds even with not a second to spare.

Marry 13 rounds RX Cave CrossFit

M/27/5'11"/189

Cindy: 15 rds + 15 reps

Cindy 26 rds + 3 pull ups

15 rounds and 5 pull ups.

long way off PR (21). Too much pudding over christmas...

Cindy (scaled down to the Pack)

20 rounds +3 pullups

3-6-9
can't do regular pullups yet so I did assisted pullups with 40lbs assistance.

First time attempting this WOD, it was great!

Cindy
23 Rounds + 5 Pullups + 6 Pushups

M/19/155

M/26/5'8/190

15 rds

m/17/6'0"/185lbs
first time doing cindy, 13 rounds
goal was 16

mary 13 rds + 22 reps rxd (22 rep pr). 6:30 am.

cindy 30 rounds + 18 reps rxd (18 rep pr). 12:45 pm.

M/36/205/5'6"
Cindy 22 plus 8 pushups. I have to say I owed the last 12 rounds to my training partner because I really felt freaking DONE. Total zombie mode. Can you say tricep failure? Holy.
@72 batman- dude don't feel bad. There's 4 types of people here. Ones who do less than you,ones who do the same as you,ones who do more than you and ones who lie to you. I think you did awesome.

New PR, first time above twenty rounds!
Cindy as rx'd 21 rds

Cindy
18 rds + 5 pull-ups + 10 push ups

Cindy:
14 + 5 pulls and 3 push

First day back to the site.

nice picture! im off to get cindy down right now!

M/29/5'8"/185

Cindy - 19 rounds + 3 pull ups.

Did shoulder strength work prior.

First WOD ever! Loved it/hated it.

Run 800m warmup, then "Mary" as Rx.

9 rounds + 5 pistols

50/M/180
13 rounds + 5 Pulls

16 rounds and 2 pull-ups - I slowed way down during the last 5 minutes - HR was above 90% of max so I need to work on interval training.

cindy 12 rounds 5 pullups and 10 pushups. dont know if thats all that good but getting there

cindy 11 rounds 5 pullups 10 pushups.

M/18/145/5"10
dont know how great that is but getting there

8 rounds of Mary. Better than I expected on pistols.

Thanks matt and Kevin, I had DJD in the medial compartment of my left knee. I modify the WOD when necessary; biking and heavy bag work for running, step-ups for box jumps, Kettlebell swings for double unders…etc. Just got home from doctor’s appointment and I now have Tricompartmental DJD, doc referred me to Ortho, more pain killers, wait till the swelling goes down before doing any lower body exercising.

Modification is my word for 2012
Garage Crossfit enthusiast
M/54/6’/205

M/20/6'0"/191

Started out with a run of 1.70 miles
Cindy-11 rds plus 3 pull ups

"Cindy"

19 rounds
I hurt all over!!!!

28/m/5'11"/185to190
Mary as rx'd
6rds + 5HSPU + 1Pistol(PR)
PU rough at BFCF

Mary as rx'd:
8 rounds + 5 HSPU
(beat PB by 5 HSPU).

26 rounds of cindy as rx'd (PR)

Pete in Sun City-You have a great attitude! Modification is way better than doing nothing at all. Let us know what the orthopedic doctor has to say.

Best of luck in 2012.

Love it. Not what we did today but Cindy was certainly one of my firsts. First time I screwed up and not paying attention did 20 squats instead of 15. I was not impressed with myself for messing that up.

M/33/5'8"/165lbs
Cindy 25 rounds + 5 pull ups + 10 push ups

10 rounds:
5 (lame attempts at) pull-ups
10 (modified) push ups
15 (awesome) squats

Cindy 12rds + 5pullups
1st time

2012-01-04: 10@20:38. "Mary"
2011-10-09: 8@18:46,9@21:31,10@24:12. "Mary".
2011-02-21: 8@19:46. "Mary". 
2010-01-01: 23@20:21 
2009-11-10: 25@19:42
2009-08-24: 24@19:58 
2009-07-27: 21@20:04 
2009-06-09: 20@20:30 
2009-05-13: 19@20:08

2012-01-04: 10@20:38. "Mary"
2011-10-09: 8@18:46,9@21:31,10@24:12. "Mary".
2011-02-21: 8@19:46. "Mary". 
2010-01-01: 23@20:21 
2009-11-10: 25@19:42
2009-08-24: 24@19:58 
2009-07-27: 21@20:04 
2009-06-09: 20@20:30 
2009-05-13: 19@20:08

M/35/5'4"/145lbs
Cindy
26 rounds plus 5squats

12 rnds, 5 HSPU, 10 single leg squats, 14 pull ups

1 pull up shy of 13!!!!!!!!

Cindy - 17 rounds

did pushups & v-situps throughout the day for 300 of each total, but the squats are what slowed me down... I just don't do those quickly...

F/41/5'4"/117
-done late inthe afternoon. Less than motivated. half mile warm up jog.
-in garage.
Cindy = 19rds + 7
PR by a LOT!
Sometimes when you don't feel great, you can still kick out a great result. Woo! Hoo!

Cindy 22 rounds + 10 pushups
A little sore.

14 rounds. New PR

20 rounds +5 pullups

cindy
13 rounds + 1 pull up

First time trying Mary

6rds+ 5 HSPUs + 6 pistols

as rx'd

did an extra 5 mins of Mary for fun and finished with 7rds + 5 HSPUs + 10 pistols + 10 pullups

Cindy

15 rounds + push-ups

M/34/5'7"/195

Mary- to work on my weaknesses 8rds even (hspu's gave out completely)
rest 5min
half Cindy- 9rds

Cindy, an unspecified number of rounds, not for time.

After 6 years of Crossfit, my 2012 goal is to reduce the pain. Congratulations Paul Watkins; thanks bingo; Good luck Pete in Sun City and matt h. Very inspirational to see all the "Master" Crossfitters today: great job Dee Grimes, james.patrick, bobr, the great Kevin C, water-ratt, Angiestone, and Ibzim.

Cindy, 17 rounds, full sweatsuit

Cindy as rx'd:
22 rounds + 5 pullup, 6 pushup.

bummer last Cindy was 24+ rounds. Still fat and slow from the holiday season.

M 21/ 6" / 185

Cindy 14 rounds + 5 push ups

Just started doing Crossfit and loving it !

m/46/7'7"/175
18 rds..

9 rounds

m/42/150/5'7

Cindy as Rx'd

25 rounds.

15 rds Cindy vs
16 rds at home 10/8/11
15 rds at Montclair Park--weak 2/25/11
19 rds + 5 PUs 7/27/09
16 rds cindy on swing set 5/13/09
13 rds w/ no chalk--bloodied both hands 2/9/09
17 rds on fat bar swing set--no kip 5/23/08
18 rds cindy 3/6/08
19 rds in 19:20--tried 1 rd per min 1/8/08
17 rds at home on swing set 9/29/07
17 rds at gym 5/24/07
17 1/3--tried a rd a min 4/17/07
16 rds at home using swingset 3/18/07
17 rds in 19:33--nothing left 2/25/07
17 rds 1/17/07
17 2/3 rds 12/15/06
16 rds on 10/25/06
15 rds on 9/27/06
16 rds again on 6/30/06!
13 rds 4/8/06(1st time post month layoff for separated shoulder)
16 rds 2/14/06
15 or 16 rds, plus 5 pull ups 12/17/05
13 rds + 5 PUs and 10 push ups on 11/18/05
16 rds + 4 pull ups on 8/10/05 (pre-surg)
15 on 7/15/05,
13 on 6/6/05,
11 + 5 pull ups on 4/26/05,
10 + 5 pull ups on 3/15/05

slow. too much transition time? 1st time squatted to dynamax ball. 1k run wu.

Cindy - 27 even

First time with Mary - 12 rounds + 5 HSPU. Pull ups and HSPU as RX. Pistols had to use one hand on pole. Need to practice pistols!

42/m/185
Cindy as rx'd

33 complete + 1 pullup new pr!
old pr 32 complete

'Mary' 1st time
7 rounds, kick up to hs no rep's
Pistols destroyed me, really helped holding onto toes, hspu after round 5 very sloppy.

Cindy

21 Rounds + 5 Pull ups + 8 Push ups

M/26/5'7"/138
"Mary"
13 Rounds + 12 Pull-ups
Did HSPUs on 45# Plates

Mary. Toe Assisted HSPUs. Bands assisted OHOLS with dowel. Strength WOD of heavy plups 5x5 before WOD. 1st week back following a month off; no where to go but up.

Cindy - 19 plus 5 pull ups and 3 push ups.

Cindy 15 rounds

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 1 HSPU per round
One legged squat x 2-2-2

Mary
4 rounds + 2 HSPU. Last 6 HSPU reps negative only.
Foam roll after
Compared to 100101: 4 rounds + 3 HSPU to 6” target

M/ 23/6'4''/ 235lbs
Cindy (Scaled down to Pack) 3-6-9/ 20 mins
20 rounds + 3 pullups

Assisted pullups with 40lbs of assistance

On round 14 when time ran out...so finished 14.

M/25/5'11"/175

Cindy 34 rds, 5 pulls, 10 push ups
As rx'd

m52/158
15 rounds in 17 min stopped to feed family

27 rounds + 5 pull ups

M/29/5'8"/175
First time doing "Cindy"
As Rx'd; 19 rounds +2 pullups

Semper Fi

cindy
13 rounds

cindy
13 rounds

Mary - 8 Rounds

Keesler AFB

Cindy - 25 rounds.

First WOD ever. 6 cindys. Assisted pullups.

M/24/5'11"/210
Mary 19

32/m/243
No gym access:
105 air squats
105 push ups

Mary 9 rds

mary
12 rounds and 3 hspu

Mary
12 rounds 3 hspu

M/39/6'1"/208
morning - Mary, 8 rds + 2 pistols.
afternoon - 4x800, 3min rest, 3:13/3:13/3:20/3:23 (grass track, loosely measured distance).

Nice climb and pic. Keep up the good work. Scott

nice pic jordan! how long did you wait at base to make your ascent?

cindy-17 rounds and some change

"Mary"-16rds + 6 pistols

F/42/136#/5'3"

Cindy

16 rounds, even

M/49/175#

Cindy 13 + 5PU and 5 pushups

M/39/151/5'8"

1st Cindy

22 Rds

Mary 9 rounds 5 HSPU

Mary as rx's: 8 rounds, 5 hspu, 5 one legged squats - new pr =)

@Paul Watkins: awesome photo, congratulations on the summit!

Mary as Rx'd... with O2 trainer on.

7 rds + 5 HSPU. CURSE YOU PISTOLS! ...something to work on.

M/195/6'3"

Cindy, rx'd
16 rnds + 5 pullups, 10 pushups, 13 squats.

Been following since 1/3, one day behind mainsite. Legs were pretty sore, but pushups were definately the limiting factor. Need to work on these.

Went out too fast early on, thinking it would be easy to get 20 plus rounds. Next time I'll pace myself with the goal of 20 in mind.

Mary
5rds+ 5hspus+ 10 pistols+ 3 pus

hspus- 25lb plate, pistols- weight and medball

Cindy

28 rounds
+5 pullups
+5 pushups

Mark
M/31/5'9"/175

F/41/5'6"/145

Cindy with jumping towel pull-ups from tip-toes (20 degrees out there = frozen bar and still have some unhealed tears from previous pull-ups)

12 rounds + 5 squats

Mini-Cindy 15 Rounds

6'1/180/50/M

Cindy:

22 rounds, 5 pull-ups, 3 push-ups (pr)

No warm-up.

Pull-ups and squats were unbroken. indoors. pull-ups started out doing 10's then 5-5's and some 4, 3, 3.

Felt about a 9. Pushing hard in the beginning gives you more time later.

22/m/5'11"/169

done 1.5

mini-cindy (10 min amrap): 8 rounds, 5 pullups, 10 push

w/u - 30 sec Samson, 5x (push, scap push, sit, dip), lax ball pec mob, 9-7-5 50# kbs + dips: 1:27

left hip and right knee not solid, so didn't push mini-cindy hard -- maybe 60% intensity.

rehab time.

M / 5'11" / 210 / 41

Cindy

23 rounds plus 3 pull-ups

I'm a day behind due to travel.

14 rnds 2 pistols @ home. PR

14 rnds 2 pistols @ home. PR

mary with no energy or enthusiasm
5 rounds in about 15 minutes

worked on butterfly pullups and wasn't good
did pistols sitting on 18" bench

Modified Cindy
5 HSPU w/feet on bench
10 pistols (down to a 12" box)
15 pullups

6 rounds +4 pistols

Mary: scaled HSPU's (legs elevated/pike position)

6 rounds

as Rx'd for Cindy 14 Rnds Even

Cindy - 23 rounds. New PR.

15 rds of Cindy, love these workouts

Mary w/ ring hand-stand push-ups
9 rnds + 5 RHSPU

17+5 Cindy. Not so good, pr is 22 rounds, amazing what only 4hrs of sleep will do to you.

New PR!

30 rds + 2 pullups

Shredded my right hand around round 12, worth it.

Cindy
16 rds + pushups

14 rds + 5 pull ups + 4 pushups

Cindy
13 + 4 pushups.
Should have done squats faster. Pushups killed me.

Cindy 19 rounds 5 pull ups.

cindy - 16 rounds

"Cindy" --> 16 Rounds + 5PU

m/36/6'4"/200

18 Rounds of Cindy + 5 pull ups

Cindy
14 rds+4pu
(beat last Feb by 1 round, all unasisted p.u. this time!)
Heather, are you sure you counted right? ;)
"I'll get you, my pretty, I'll get you!"

F/42/125/5'5"

Cindy 12 rounds

Cindy- 31 rounds +5 +10 +7
PR

Cindy- 31 Rounds +5 +10 +7
New PR

would love some feed back... done after doing yesterdays 5 X 3 o/h squats with about a ten min light active rest completed 10 @ Cindy

30/M/250

could have done better but didnt [: any quick tips on how to advance more quickly

This stuff is legit [:

also my girl did a modified 10 with jump pull ups and combo true/knee push ups

we love cross fit

26/M/6'0/180

Cindy.... 20 Rds + 5 pullups, 2 Pushups rx

Cindy (after doing o/h squats)

21 rounds even (paced myself too much)

46/m/217/74
10 rds, Cindy. Weak -- first time in 18 mos

Mary 11 rds+ 5hspu+3 pistols rx 15 years old

34/M/6'6"/255

Cindy...14 rounds...could have done more but wanted to conserve "some" energy for 400m sprint intervals!!

28/5'8"/158
Cindy total of 19 rounds

m/43/195/5'11"

Complete as many rounds in 20 minutes as you can of:
5 jumping Pull-ups
10 Push-ups
15 Squats
18 rounds in 20:30

cindy 19 rounds

Cindy
29 rounds

Cindy
29 rounds

m/39/6/190
As Rx'd
18 plus 5 push ups

f/30/501/140
As Rx'd
15 plus 5 pull ups

Cindy
22 rds + 5 pullups (PR)
last time was 21 rds

Getting anxiety a little bit now when I see Cindy coming up!

15 rounds + 4 PU's

10 rds in 10 minutes

Jessica - 20 rds + 5 pull ups

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

Mary
10 rounds 5 HSPU

23 rounds + 5 squats (Cindy)

20 rounds + 5 pull ups + 7 push ups (PR by 6 push ups)

Some amazing times, great job, especially all you marines and soldiers. 12 rounds + 5 squats for me, PR. 11+6 pu last time.

m/37/6'1"/193

32/m/6'01/243
Cindy w/ jumping pull ups
16 rounds +5 jumping pull ups

Brand-X Scaled Buttercup

15 rounds

Mary - 10 Rounds + 5 HSPU + 10 Pistols + 1 Pull Up

m/36/185/6ft

16 rds...1 up from last set

Cindy

9 rounds in 19 minutes (not sure why I stopped there)

m/36/300/6ft
"Cindy" subing ring rows for pull ups
12 rounds plus 5 ring rows.

Been Crossfitting in a garage gym for a year now, I have lost 30 pounds and I am in much better shape than I was a year ago! I am loving it and constantly improving!

Tbull

33 +14 ( RX CINDY)

THAT'S MY GIRL!

new pr at:

23 rds 5 pull ups.

could def get to 24 or 25...

excellent.

Completed 15 rounds of Cindy as Rx'ed.

M/26/165 GregA-wu

Mary:
4-inch box for pistols
else as rx'd

10 rounds - 5 pullups

20 rounds plus 5 pullups

"Cindy"
First "Cindy", though I've been following this site's and other sites programming for a few months.
18 rounds + 5 pull-ups + 10 push-ups.

"Cindy" as Rx'd.

20 rounds even.

m/42/160
Cindy: 22 @19:55

M/34/6'3"/200

Prev (Cindy):
23+2
23+5/4
23+5/5 (PR)

~16 rds cindy

Cindy...
19 Rounds in 20:09

PR was 20 rounds in 19:35

24 rounds before my hands split open with 2 minutes to spare
age-17
weight-165
height-70 inches

Mary:

1st time as rx'd!

6 rounds + 2 HSPU.

Cindy

24 Rounds 3 pushups

CINDY

24 rounds 3 pullups

Cindy
23 rounds
M/51/165

Best 19

Previous a couple 15's and one 17 for Cindy

Tonight did 18 plus pull ups and push ups

cindy: 14 rounds + 5 +10+2

Last time in a 98 degree garage in October: 12 and change so I'm happy with the improvement even though December didn't have much working out.

m.39.155

51/m/190

Cindy, 18rds

As Rx'd: 9 Rds

M/28/175
6 Jan 12

Mary
6 rounds + 2 HSPUs
pistols were butt to 12" box. Still can't quite do these completely free standing.

M/24/5'9"/165

Cindy

16 Rds + 12 squats

Only needed 2 more seconds for 17....aaagghh!!!

Next time I'm getting 18.

32 yom, 185 lbs

11 rounds + 5 hspu, 5 squats (pr)

pr's-Cindy 23 rounds

20 rds as rx'd, then swam 800m.
squats onto med ball (much tougher), PAC.

11/11/09: 10 rds Cindy in 6:25, after 1RM clean/jerk workout
PM, garage

7/27/09: Am, garage, 20+ rds cindy...lost count. 97• F

6/9/09:
26 2/3 rounds
Garage, PM

13 rounds + 5 pull ups

And TG for rest day tomorrow.. I have no arms left... and I love it

Adda: 10 rounds + 3 pullups (all jumping)

Vinny: 11 rounds + 3 pullups

My friend has shoulder issues due to a rotator cuff injury she had awhile back that she never had surgery for. I've gotten her involved in doing crossfit with me, but she is hesitant to do pull ups. Is there anything she can substitute for pull ups?

17 sets + 11 squats

M/17/6'0"/170
25 rounds
2 squats

1/6...156/169
Cindy: 10 rds.
Started smooth, finished really slow

M.37.174

Cindy as rx'd

19rnds

M.37.174

Cindy as rx'd

19 rnds

#257 Corral

Anyone with shoulder issues needs to ease into Crossfit as there is a lot of pullups and people tend to go too hard too soon.

I would build up to pullups by starting with machine pull-downs or a pullup assist machine. I like to have people use a chair to start in the pullup position and lower in a controlled fashion. Then use the chair as a pullup assist and lower under control. You could then progress to controlled jumping pullups and lower under control. Easy on the workload as jumping pullups will let you go beyond your limit with rhabdo potential.

Strict pullups require more pure strength but will be easier on the shoulders than kipping.

Couple ideas to get started but mainly don't push too fast.

Mary: lost track of my count, either 10 or 11 plus 5 HSPUs.

The pullups were my weakness, doing sets of 3 at the end. Pistols and HSPUs were a breeze.

C-
14 + HSPU's
HSPU's w/ hands on 10# bumpers, top of head to ground

5 pullups
10 pushups
15 squats
10 rounds in 12:38.

m/34/6'1/192

Cindy

19 rds
+5 pull ups
+10 pushups
+8 squats

#257 Corral:

There's not really a pullups substitute other than lat pulldowns or using a pullup assist machine. Bets thing would be to slowly, carefully work up to doing pullups again under control and avoiding kipping for a long time. Try using a chair to start in the pullups position and lower under control. Can progress to squatting on top of the chair and using legs to assist getting up to the pullup position then lower under control. Next progression could be jumping pullups in limited numbers as overdoing these can lead to rhabdo. The strict and finally kipping. Avoiding the movement completely will ensure your friend is never able to gain that strength back in her shoulders and pullup is a foundation movement of crossfit but more importantly a functional movement in life.

Be careful with the shoulders and good luck!

As Rx'd

15 rds + 5 pull ups, 9 push ups. (PR)

Note for next time - form was sloppy on the push-ups.

13 rounds
5 HSPU

Cindy - 20 rounds

after numerous injuries and being lazy I am back, very fat and out of shape.

cindy, 10 rounds plus 5 pulls

30-240

M/ 37/ 135 lbs/ 5'-6"
As Rx: (Mary) 13 complete rounds + 8 pullups.. almost 14 rnds. (PR) I'm about 95% sure it's 13 + rounds... I kind of got a little messsed up in the 8th round... but was pretty darn confidant... next time I'll go out a tiny bit slower, and I'll tape up the bar or something, for more tactile surface...
last time I did this, I did 13 rounds, but didn't have to break up my pullups until round 11.. my grip was feeling it after like the 4th round.. I started to break up my pullups in the 6th round.. shocker... the bar is smooth and my forarms and pull was not quite what it normally was.
I went out a little too fast.. I really wanted to get 14 rounds this time.. (I don't do Cindy anymore after 31 rnds... it's more little tricks to get more, like exploding out of the squats into the pullups.. saves some seconds.. those seconds add up to another round, if you keep on moving.. so i just do Mary now).
All HSPUs & Pistols unbroken... I never do pistols, except for when called upon... good movement for balance especially when you get tired... I like that aspect of them.
I wore sneakers, but not sure if that's optimal for this WOD.

I forgot to mention that my shoulders were really tight and sore after this WOD.. I think that the many kipping pullups did this.. I don't kip often, I usually do butterfly... that and the HDPUs probably did it.

Cindy as Rx'd = 24 rounds + 5 pullups, 10 pushups, 6 squats

Mary - 12 Rds + 5 hspu

Pr: 13 Rds + 5 hspu

17 rounds, 5 pullups, 9 pushups.

Cindy
16 rounds
Made sure chest hit floor on pushups and full range of motion on squats.

Mary
9 complete rds

Cindy
13 + 8 pushups

Cindy WOD
21 rounds + 5 pull-ups
Previous PR = 21 rounds + 5 pull-ups + 10 push-ups + 7 squats

Mrs. Miyagi
Cindy WOD
16 rounds
Previous PR = 18 rounds + 4 pull-ups

14 rnds and 1 pushup

19 rds + 5 pullups

Jeff @ home
C2B
22 rounds

22 rd's

Did Mary, but I increased the difficulty by doing ring pull ups instead.
Result: 13 rounds + 1 ring pull-up (pr)
2nd WOD today and 2nd PR.
Done on my balcony

Was feeling adventurous and tried Mary. Glad I did. 12 rounds RX'd (PR'ed by a little more than 1.5 rounds :D

M/34/6'3"/200
22+3

Prev Cindy:
23+2
23+5/4
23+5/5 (PR)

M/42/5'8"/172

Cindy as Rx'd:

26 rounds precisely

Cindy 15 rounds
equal to a pr set a couple yrs back, and two more rounds than the last attmept earlier this yr

All unbroken, pullups at a good pace.
Improvements for next time - less rest in between and faster squats, I kind of took it easy on the squats and used it as my "rest time," should have pushed harder and kept myself closer to or over the edge.

Cindy 15 rounds
Did this right after the 5x3 OHS WOD
This was equal to a pr set a couple yrs back, and two more rounds than the last attmept earlier this yr

All unbroken, pullups at a good pace.
Improvements for next time - less rest in between and faster squats, I kind of took it easy on the squats and used it as my "rest time," should have pushed harder and kept myself closer to or over the edge.

Cindy
21 rds + 4 Pull-ups (2 rds less than PR)

"Cindy"

14 rounds + 3 pull ups

m/40/190/5-10
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups.
13 rnds +4 hspu. New PR!

Last time :11 rnd +5 hspu in Feb 2011

cindy......22 rd's

01/13/2012

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

17 rds.

12 rounds + 5 pull-ups

Cindy as rx'd, except I subbed 135 lb cleans for pull-ups

20 rounds

Gave myself a few extra seconds to finish the last round. First time subbing pull-ups for cleans and really liked it! Made for a lot of intensity towards the end.

M/27/5'11''/195

Cindy - 19 rounds!

Up from 18 last time

“Cindy”
30 rounds + 10 pushups

btw = (PR) by 2rounds + 10 pushups....

Cindy: 18 rounds + 5 pullups

Last time I did 14 rounds in 15 minutes

M/36/5'8"/180

27 rounds, 5 pull ups

Cindy: 20 rounds + 5 PLU + 10 PSU + 4 SQ pb 09.02.12

18 + 5 + 10 07.10.11

19 rounds

M47
9 rounds (PR)

Just completed Cindy for the first time. This was actually my first crossfit workout. I must say, It kicked my ass! But I made it to the 20 min mark without passing out or puking. I was able to crank out 8 rounds plus 5 pull ups and 10 pushups. I am extremely excited to see myself get to 10 rounds, then 15 rounds, then 20 rounds. As a person who trains using strongman, body weight and strongman training, the addition of crossfit is perfect. And at 6'6", 270 solid it will help me gain a level of endurance I thought never existed.

Cindy - 5-16-2012

20 rds

im an idiot this is my 2nd crossfit WOD i ran home to do the work out and didnt double check the exercises so i ended up doing 20 rounds of 5 pull ups (strict) 10 push ups (chest to ground)and 15 KB swings @ 24kg... my arms just about fell off and i have blisters all over my hands haha will try again as the proper workout in a day or two.

either way was 20 rx'd

4 rounds of Mary

Cindy-New PR- 27 rds + 3 pullups

Mary

9 Rounds

M/22/6'/154
6/10/12

7 rounds
*need better cardio
*pullups were hard!

4 rounds of Mary

Cindy 17.5

M/34/6ft/184lbs

"CINDY"
11 rnds flat

Former pro soccer player here, new to crossfit world. I am digging it big time. "CINDY": 20 legit rds + 5 pullups, + 3 pushups

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating (used wedge under heel)
15 Pull-ups (jumping kippings)

8 rounds and 1 one-legged squat

CFWUx1
Cindy
21 rds

Just beat my PB
33 rounds + 5 + 7 for Cindy RX
Woo! Woo!

Mary - 10 rounds.

Mary
5-10-12(nokip)
7rds + 5/10/4