January 4, 2012

Wednesday 120104

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

OR

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

Nadia Shatila 13 rounds (Mary), Connor Martin 12 rounds + 2 pull-ups (Mary), Kim Malz 11 rounds + 3 pull-ups (Mary), Keegan Martin 11 rounds (Mary).
Post your choice of girls and rounds completed to comments.

Compare to 111008.

PaulWatkins_DenalisWestButtress_th.jpg

Enlarge image

"High camp at 17,200ft above sea level, on Denali's west buttress. Successfully summited 3 days later."
- Paul Watkins


"Training in the Off-Season" with Mikko Salo and Dan Bailey, CrossFit Journal preview video [wmv] [mov]


"Visual Perspicuity" with Greg Glassman - video [wmv] [mov]


"Mary" WOD Demo with Connor Martin and Keegan Martin - video [wmv] [mov]

From the Vault:
"Mini-Cindy" with Greg Amundson, October 2007 - video [wmv] [mov]
"Mary" WOD Demo with Rob Miller, October 2007 - video [wmv] [mov]


"Don't go around saying the world owes you a living. The world owes you nothing. It was here first."
- Mark Twain

Posted by Pukie at January 4, 2012 5:00 PM
Comments

Cindy is known to do wonders for tired thighs!

Comment #1 - Posted by: Brian at January 3, 2012 5:19 PM

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

Cindy:

22 Rounds
+5 Pullups
+5 Pushups

Comment #2 - Posted by: Mike at January 3, 2012 5:19 PM

Cindy w/20lb vest 16 rds + 5 pullups

Comment #3 - Posted by: Sean Butler at January 3, 2012 5:20 PM

Love this WOD, love these girls.

Comment #4 - Posted by: Mauricio Carneiro at January 3, 2012 5:21 PM

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.

Comment #5 - Posted by: bingo at January 3, 2012 5:25 PM

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

Comment #6 - Posted by: derek washington at January 3, 2012 5:35 PM

Congrats Paul! Awesome pic!

Comment #7 - Posted by: dave w at January 3, 2012 5:37 PM

What's the best app for Crossfit?

Comment #8 - Posted by: Joel at January 3, 2012 5:43 PM

I love Cindy,She always makes me hurt.

Comment #9 - Posted by: Toby at January 3, 2012 5:43 PM

@Joe . Try WODTracker

Comment #10 - Posted by: Mark at January 3, 2012 5:47 PM

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!

Comment #11 - Posted by: michelle at January 3, 2012 5:57 PM

last week 23 rounds

M/49/170/5'8

Comment #12 - Posted by: Dee Grimes at January 3, 2012 5:57 PM

M/49/169/5'8

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

Comment #13 - Posted by: Dee Grimes at January 3, 2012 5:59 PM

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 :)

Comment #14 - Posted by: jennah at January 3, 2012 6:39 PM

great pic!

Comment #15 - Posted by: kevin o at January 3, 2012 6:52 PM

Cindy, 2 squats short of 19 rounds.

Comment #16 - Posted by: KaysheeZEE at January 3, 2012 7:02 PM

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?

Comment #17 - Posted by: wikus at January 3, 2012 7:03 PM

Its body weight squats

Comment #18 - Posted by: Ck at January 3, 2012 7:23 PM

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!

Comment #19 - Posted by: Kyle at January 3, 2012 7:31 PM

Awesome quote.

Comment #20 - Posted by: Caleb at January 3, 2012 7:34 PM

10 total squats, 5 each leg.

Comment #21 - Posted by: Ck at January 3, 2012 7:45 PM

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

Comment #22 - Posted by: Trevor at January 3, 2012 8:15 PM

Cindy- 26 Rounds plus 3 pullups

Comment #23 - Posted by: SCOTT MORROW at January 3, 2012 8:23 PM

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

Comment #24 - Posted by: Amanda at January 3, 2012 8:46 PM

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

Comment #25 - Posted by: phen at January 3, 2012 10:56 PM

Cindy 19 full rds

Comment #26 - Posted by: Dillon Bear at January 3, 2012 11:20 PM

Congrats to Paul Watkins! top effort!!

Comment #27 - Posted by: Ian at January 4, 2012 12:32 AM

Cindy
17 rounds

Comment #28 - Posted by: TomO/45/M/200 at January 4, 2012 1:41 AM

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.

Comment #29 - Posted by: Memuc at January 4, 2012 1:43 AM

Cindy 12 rounds

Comment #30 - Posted by: DPL at January 4, 2012 2:16 AM

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

Comment #31 - Posted by: Arth Gwyr at January 4, 2012 2:28 AM

m/46/185

cindy: 22rds + 5 pullups

Comment #32 - Posted by: cosmo at January 4, 2012 2:44 AM

Germany, Münster

M 37/5'11/187lbs

Cindy:

25 Rounds

Comment #33 - Posted by: Rocco at January 4, 2012 3:34 AM

M/37/168

Cindy: 22RNDS + 5 pullups!

Comment #34 - Posted by: Travis at January 4, 2012 3:36 AM

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

Comment #35 - Posted by: ChikaraMIke at January 4, 2012 4:10 AM

"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!!!

Comment #36 - Posted by: Lawrence Chaisson at January 4, 2012 4:36 AM

M - 45/5'3"/150lbs

Cindy

23 rounds + 5 pull ups

Comment #37 - Posted by: David at January 4, 2012 4:37 AM

Newbie post in the filter around no. 10.

Comment #38 - Posted by: bingo at January 4, 2012 4:54 AM

Mary: 10 rounds..
I hate pistols.

Comment #39 - Posted by: Jas Denmark at January 4, 2012 5:01 AM

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

Comment #40 - Posted by: Joe at January 4, 2012 5:05 AM

Mary
5 PU short of 11 rounds.

Comment #41 - Posted by: Julian Rex at January 4, 2012 5:13 AM

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

Comment #42 - Posted by: Tomas at January 4, 2012 5:58 AM

M
1 day short of 40
5' 7"
180

Cindy

19 rounds + 10 push ups

Comment #43 - Posted by: primeroguero at January 4, 2012 6:10 AM

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

Comment #44 - Posted by: Livy959 at January 4, 2012 6:13 AM

Cindy 17 rounds + 3 pull ups. PR

Comment #45 - Posted by: preacherman at January 4, 2012 6:35 AM

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

Comment #46 - Posted by: drew814 at January 4, 2012 6:42 AM

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

Comment #47 - Posted by: Alan H. in Kabul at January 4, 2012 7:00 AM

22 Rounds

FOB Salerno

Comment #48 - Posted by: james.patrick [M/49/66"/135] at January 4, 2012 7:01 AM

"Mary" 13 rds + 5 pistols as Rx.

Comment #49 - Posted by: Trevor Elkins at January 4, 2012 7:02 AM

"Cindy"

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

Comment #50 - Posted by: Whitaker at January 4, 2012 7:11 AM

Cindy as Rx

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

Comment #51 - Posted by: Rob at January 4, 2012 7:17 AM

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

Comment #52 - Posted by: bobr at January 4, 2012 7:21 AM

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!

Comment #53 - Posted by: britishfireman at January 4, 2012 7:34 AM

M 37/6'0/186

Cindy as Rx
15 rounds + 1 pullup

Comment #54 - Posted by: Getupndown at January 4, 2012 7:34 AM

F/38/5'/125

"Cindy" - 14 rounds & 5 pull-ups

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

Comment #55 - Posted by: Wendy at January 4, 2012 7:46 AM

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

Comment #56 - Posted by: Calgary Newfie at January 4, 2012 7:53 AM

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

Comment #57 - Posted by: Grant at January 4, 2012 7:59 AM

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

Comment #58 - Posted by: Ken at January 4, 2012 8:18 AM

"Cindy" 16 rounds plus 4 pull ups

Comment #59 - Posted by: Corman at January 4, 2012 8:21 AM

Mary-14rds+ hspu and pistols

Comment #60 - Posted by: Eamon 31.m.168.5'8 at January 4, 2012 8:45 AM

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

Comment #61 - Posted by: Rab Paterson at January 4, 2012 8:46 AM

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

Comment #62 - Posted by: Pete In Sun City at January 4, 2012 8:47 AM

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.)

Comment #63 - Posted by: matt h - 50 180# 1mar11 at January 4, 2012 8:57 AM

Mary - 10 rounds + 5 HSPU

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

Comment #64 - Posted by: James M/29/5'7"/155 at January 4, 2012 9:00 AM

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

Comment #65 - Posted by: Sanchit at January 4, 2012 9:07 AM

Cindy, 15 rounds.

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

Comment #66 - Posted by: MattyP at January 4, 2012 9:16 AM

15years/68kg/182cm

21 rounds + 5 pull-ups

Comment #67 - Posted by: Stian at January 4, 2012 9:20 AM

"Cindy"

9 Rounds even

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

Comment #68 - Posted by: Joseph Masson at January 4, 2012 9:42 AM

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!

Comment #69 - Posted by: Curtis Warren at January 4, 2012 9:46 AM

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

Comment #70 - Posted by: Ken Johnson at January 4, 2012 9:52 AM

Cindy : 11 rounds - 4 squats

First ever CF session rugby background pumped for tomorrow!

Comment #71 - Posted by: Tom at January 4, 2012 10:04 AM

m/42/67"/181#

Cindy
16 rounds + 5 pullups + 1 pushup

Comment #72 - Posted by: Anthony Rubino at January 4, 2012 10:22 AM

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

Comment #73 - Posted by: Batman at January 4, 2012 10:25 AM

sean
14 rounds Cindy

lorie
10 rounds Cindy

Comment #74 - Posted by: sean snyder at January 4, 2012 10:37 AM

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.

Comment #75 - Posted by: Kevin C.(M/52/5'11"/172) at January 4, 2012 10:53 AM

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

Pr is 10+3hspu

Comment #76 - Posted by: Jonblaze at January 4, 2012 10:55 AM

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.

Comment #77 - Posted by: TRN III at January 4, 2012 11:01 AM

Cindy

17 rounds + 3 pull-ups.

Comment #78 - Posted by: LaZZi at January 4, 2012 11:12 AM

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

Comment #79 - Posted by: water-ratt at January 4, 2012 11:17 AM

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

Comment #80 - Posted by: Caveman/m/5'9"/200/28 at January 4, 2012 11:40 AM

19 rounds plus 10 push ups

Comment #81 - Posted by: JuliAnn (F/43/5'6/148) at January 4, 2012 11:48 AM

Cindy 13 Rounds

Comment #82 - Posted by: Brad R M/31/6'4"/195 at January 4, 2012 11:50 AM

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

Comment #83 - Posted by: Angiestone 50f/115/53" at January 4, 2012 11:57 AM

Cindy 17 rounds even with not a second to spare.

Comment #84 - Posted by: Monte at January 4, 2012 12:09 PM

Marry 13 rounds RX Cave CrossFit

Comment #85 - Posted by: Zee at January 4, 2012 12:09 PM

M/27/5'11"/189

Cindy: 15 rds + 15 reps

Comment #86 - Posted by: RST at January 4, 2012 12:11 PM

Cindy 26 rds + 3 pull ups

Comment #87 - Posted by: Ricard Csosza at January 4, 2012 12:53 PM

15 rounds and 5 pull ups.

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

Comment #88 - Posted by: AGL at January 4, 2012 1:05 PM

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!

Comment #89 - Posted by: Dwayne at January 4, 2012 1:06 PM

Cindy
23 Rounds + 5 Pullups + 6 Pushups

M/19/155

Comment #90 - Posted by: Daniel Chevalier at January 4, 2012 1:14 PM

M/26/5'8/190

15 rds

Comment #91 - Posted by: Gabe at January 4, 2012 1:16 PM

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

Comment #92 - Posted by: jack wallace at January 4, 2012 1:38 PM

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

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

Comment #93 - Posted by: aermio m/33/5'7"/148 at January 4, 2012 1:52 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.

Comment #94 - Posted by: Bugdjj at January 4, 2012 1:56 PM

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

Comment #95 - Posted by: TM at January 4, 2012 1:58 PM

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

Comment #96 - Posted by: jomo m/48/6'/172 at January 4, 2012 2:05 PM

Cindy:
14 + 5 pulls and 3 push

First day back to the site.

Comment #97 - Posted by: Jeremy Paris at January 4, 2012 2:05 PM

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

Comment #98 - Posted by: jake at January 4, 2012 2:14 PM

M/29/5'8"/185

Cindy - 19 rounds + 3 pull ups.

Did shoulder strength work prior.

First WOD ever! Loved it/hated it.

Comment #99 - Posted by: Josh at January 4, 2012 2:14 PM

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

9 rounds + 5 pistols

Comment #100 - Posted by: Sheldon N (M/34/6'/183) at January 4, 2012 2:16 PM

50/M/180
13 rounds + 5 Pulls

Comment #101 - Posted by: Ibzim at January 4, 2012 2:21 PM

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.

Comment #102 - Posted by: JB at January 4, 2012 2:36 PM

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

Comment #103 - Posted by: James at January 4, 2012 2:37 PM

cindy 11 rounds 5 pullups 10 pushups.

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

Comment #104 - Posted by: James at January 4, 2012 2:40 PM

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

Comment #105 - Posted by: Rob Hole at January 4, 2012 2:41 PM

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.

Comment #106 - Posted by: Pete In Sun City at January 4, 2012 2:43 PM

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

Comment #107 - Posted by: Pete In Sun City at January 4, 2012 2:52 PM

M/20/6'0"/191

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

Comment #108 - Posted by: Joe at January 4, 2012 2:55 PM

"Cindy"

19 rounds
I hurt all over!!!!

Comment #109 - Posted by: Scotty at January 4, 2012 3:05 PM

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

Comment #110 - Posted by: justaman - liberty, sc at January 4, 2012 3:08 PM

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

Comment #111 - Posted by: Harpo m/44/5'7"/145 at January 4, 2012 3:12 PM

26 rounds of cindy as rx'd (PR)

Comment #112 - Posted by: Magnus 26/5'8"/160-165 at January 4, 2012 3:12 PM

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.

Comment #113 - Posted by: Kevin C.(M/52/5'11"/172) at January 4, 2012 3:29 PM

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.

Comment #114 - Posted by: Todd at January 4, 2012 3:31 PM

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

Comment #115 - Posted by: Jose T. at January 4, 2012 3:34 PM

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

Comment #116 - Posted by: Kay f/30/5'6"/116 at January 4, 2012 3:42 PM

Cindy 12rds + 5pullups
1st time

Comment #117 - Posted by: Rich 34M/5'8"/216 at January 4, 2012 3:51 PM

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

Comment #118 - Posted by: gs at January 4, 2012 3:58 PM

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

Comment #119 - Posted by: gs at January 4, 2012 3:58 PM

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

Comment #120 - Posted by: Matt Burritt at January 4, 2012 3:59 PM

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

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

Comment #121 - Posted by: Aaron at January 4, 2012 4:03 PM

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...

Comment #122 - Posted by: Kevin M/29/5'10/185 at January 4, 2012 4:04 PM

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!

Comment #123 - Posted by: Heather Szabo at January 4, 2012 4:05 PM

Cindy 22 rounds + 10 pushups
A little sore.

Comment #124 - Posted by: Edwards M/15/5'11/169 at January 4, 2012 4:05 PM

14 rounds. New PR

Comment #125 - Posted by: ryman at January 4, 2012 4:07 PM

20 rounds +5 pullups

Comment #126 - Posted by: Lance L at January 4, 2012 4:08 PM

cindy
13 rounds + 1 pull up

Comment #127 - Posted by: Benjamin at January 4, 2012 4:11 PM

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

Comment #128 - Posted by: Saam at January 4, 2012 4:16 PM

Cindy

15 rounds + push-ups

Comment #129 - Posted by: Carole (F/53/5'6"/138) at January 4, 2012 4:19 PM

M/34/5'7"/195

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

Comment #130 - Posted by: Jason M at January 4, 2012 4:19 PM

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.

Comment #131 - Posted by: mas 54/M/150 at January 4, 2012 4:27 PM

Cindy, 17 rounds, full sweatsuit

Comment #132 - Posted by: Tom at January 4, 2012 4:28 PM

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

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

Comment #133 - Posted by: Joel B M/37/5'10"/175 at January 4, 2012 4:30 PM

M 21/ 6" / 185

Cindy 14 rounds + 5 push ups

Just started doing Crossfit and loving it !

Comment #134 - Posted by: Hristo at January 4, 2012 4:34 PM

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

Comment #135 - Posted by: redbird103 at January 4, 2012 4:59 PM

9 rounds

Comment #136 - Posted by: Rangerboy574 at January 4, 2012 4:59 PM

m/42/150/5'7

Cindy as Rx'd

25 rounds.

Comment #137 - Posted by: texinma at January 4, 2012 5:00 PM

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.

Comment #138 - Posted by: kevin o at January 4, 2012 5:03 PM

Cindy - 27 even

Comment #139 - Posted by: dcestnik at January 4, 2012 5:08 PM

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!

Comment #140 - Posted by: Kurt M/38/190lb. at January 4, 2012 5:21 PM

42/m/185
Cindy as rx'd

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

Comment #141 - Posted by: JackM at January 4, 2012 5:57 PM

'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.

Comment #142 - Posted by: sebastian m/43/180/6'2" at January 4, 2012 5:58 PM

Cindy

21 Rounds + 5 Pull ups + 8 Push ups

Comment #143 - Posted by: ferb44 188# at January 4, 2012 6:09 PM

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

Comment #144 - Posted by: Fidencio R. Hinojosa at January 4, 2012 6:21 PM

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.

Comment #145 - Posted by: Xman at January 4, 2012 6:24 PM

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

Comment #146 - Posted by: Caleb M/27/5'7"/165 at January 4, 2012 6:25 PM

Cindy 15 rounds

Comment #147 - Posted by: Jason Crocker at January 4, 2012 6:26 PM

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

Comment #148 - Posted by: Sesoku at January 4, 2012 6:32 PM

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

Comment #149 - Posted by: Dwayne at January 4, 2012 6:33 PM

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

Comment #150 - Posted by: thinlizzie at January 4, 2012 6:34 PM

M/25/5'11"/175

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

Comment #151 - Posted by: Msb at January 4, 2012 6:36 PM

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

Comment #152 - Posted by: DAVID LINGLE at January 4, 2012 6:41 PM

27 rounds + 5 pull ups

Comment #153 - Posted by: cnc at January 4, 2012 6:54 PM

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

Semper Fi

Comment #154 - Posted by: SheepDogPatriot at January 4, 2012 6:57 PM

cindy
13 rounds

Comment #155 - Posted by: mnf at January 4, 2012 7:23 PM

cindy
13 rounds

Comment #156 - Posted by: mnf at January 4, 2012 7:24 PM

Mary - 8 Rounds

Keesler AFB

Comment #157 - Posted by: Brandin at January 4, 2012 7:25 PM

Cindy - 25 rounds.

Comment #158 - Posted by: Jerod at January 4, 2012 7:35 PM

First WOD ever. 6 cindys. Assisted pullups.

Comment #159 - Posted by: zeppelin at January 4, 2012 7:52 PM

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

Comment #160 - Posted by: Dancer at January 4, 2012 8:18 PM

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

Comment #161 - Posted by: Jase H at January 4, 2012 8:24 PM

Mary 9 rds

Comment #162 - Posted by: gritty at January 4, 2012 8:29 PM

mary
12 rounds and 3 hspu

Comment #163 - Posted by: Jordan Seppala M/18/5'8"/155 at January 4, 2012 8:49 PM

Mary
12 rounds 3 hspu

Comment #164 - Posted by: Jordan Seppala M/18/5'8"/155 at January 4, 2012 8:50 PM

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).

Comment #165 - Posted by: anthony at January 4, 2012 9:21 PM

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

Comment #166 - Posted by: Scott Dyer at January 4, 2012 9:36 PM

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

cindy-17 rounds and some change

Comment #167 - Posted by: Brian Dye at January 4, 2012 9:43 PM

"Mary"-16rds + 6 pistols

Comment #168 - Posted by: Ryan Leake at January 4, 2012 9:53 PM

F/42/136#/5'3"

Cindy

16 rounds, even

Comment #169 - Posted by: Nessa at January 4, 2012 9:53 PM

M/49/175#

Cindy 13 + 5PU and 5 pushups

Comment #170 - Posted by: gtm at January 4, 2012 10:09 PM

M/39/151/5'8"

1st Cindy

22 Rds

Comment #171 - Posted by: Paul CF DOB 10-30-11 at January 4, 2012 10:44 PM

Mary 9 rounds 5 HSPU

Comment #172 - Posted by: Dylan Fyfe 37/m/6"/170 at January 4, 2012 11:03 PM

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

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

Comment #173 - Posted by: ccfeldt at January 4, 2012 11:51 PM

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

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

Comment #174 - Posted by: LT M/ 28/ 6'1"/ 204 at January 5, 2012 4:12 AM

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.

Comment #175 - Posted by: Lars at January 5, 2012 5:11 AM

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

hspus- 25lb plate, pistols- weight and medball

Comment #176 - Posted by: brittk at January 5, 2012 5:35 AM

Cindy

28 rounds
+5 pullups
+5 pushups

Mark
M/31/5'9"/175

Comment #177 - Posted by: Mark at January 5, 2012 6:00 AM

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

Comment #178 - Posted by: mom to five at January 5, 2012 6:07 AM

Mini-Cindy 15 Rounds

6'1/180/50/M

Comment #179 - Posted by: John Davis at January 5, 2012 6:31 AM

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

Comment #180 - Posted by: Logan S at January 5, 2012 6:50 AM

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.

Comment #181 - Posted by: matt h - 50 180# 1mar11 at January 5, 2012 7:40 AM

M / 5'11" / 210 / 41

Cindy

23 rounds plus 3 pull-ups

I'm a day behind due to travel.

Comment #182 - Posted by: CPT Hoolie at January 5, 2012 7:44 AM

14 rnds 2 pistols @ home. PR

Comment #183 - Posted by: JDisch at January 5, 2012 7:47 AM

14 rnds 2 pistols @ home. PR

Comment #184 - Posted by: JDisch at January 5, 2012 7:48 AM

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

Comment #185 - Posted by: Bells at January 5, 2012 8:06 AM

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

6 rounds +4 pistols

Comment #186 - Posted by: JFA at January 5, 2012 8:29 AM

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

6 rounds

Comment #187 - Posted by: GU997/m/42/5'10"/195 at January 5, 2012 8:44 AM

as Rx'd for Cindy 14 Rnds Even

Comment #188 - Posted by: SanJo Monster M/33/5'9"/189 at January 5, 2012 9:37 AM

Cindy - 23 rounds. New PR.

Comment #189 - Posted by: Michael m/49/5'9"/170/MI Survivor at January 5, 2012 9:55 AM

15 rds of Cindy, love these workouts

Comment #190 - Posted by: chris at January 5, 2012 10:27 AM

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

Comment #191 - Posted by: Jetté 42/M/5'11"/170 at January 5, 2012 10:48 AM

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

Comment #192 - Posted by: ScottMacArthur at January 5, 2012 11:03 AM

New PR!

30 rds + 2 pullups

Shredded my right hand around round 12, worth it.

Comment #193 - Posted by: JC/M/29/68/163 at January 5, 2012 11:19 AM

Cindy
16 rds + pushups

Comment #194 - Posted by: Matthew m/31/175/6'2" at January 5, 2012 11:20 AM

14 rds + 5 pull ups + 4 pushups

Comment #195 - Posted by: Brock at January 5, 2012 11:36 AM

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

Comment #196 - Posted by: Scratchy at January 5, 2012 12:56 PM

Cindy 19 rounds 5 pull ups.

Comment #197 - Posted by: Jeff A. at January 5, 2012 1:15 PM

cindy - 16 rounds

Comment #198 - Posted by: Jbone1988 at January 5, 2012 1:19 PM

"Cindy" --> 16 Rounds + 5PU

Comment #199 - Posted by: tmbjared at January 5, 2012 1:33 PM

m/36/6'4"/200

18 Rounds of Cindy + 5 pull ups

Comment #200 - Posted by: Tim T at January 5, 2012 2:14 PM

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"

Comment #201 - Posted by: Tine Neff at January 5, 2012 2:23 PM

Cindy 12 rounds

Comment #202 - Posted by: myles456 at January 5, 2012 3:29 PM

Cindy- 31 rounds +5 +10 +7
PR

Comment #203 - Posted by: Jeremy at January 5, 2012 3:43 PM

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

Comment #204 - Posted by: Jeremy at January 5, 2012 3:45 PM

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

Comment #205 - Posted by: Jjames at January 5, 2012 3:47 PM

26/M/6'0/180

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

Comment #206 - Posted by: Daniel at January 5, 2012 4:00 PM

Cindy (after doing o/h squats)

21 rounds even (paced myself too much)

Comment #207 - Posted by: Thomas at January 5, 2012 4:28 PM

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

Comment #208 - Posted by: GWL at January 5, 2012 5:03 PM

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

Comment #209 - Posted by: Brandon Driscoll at January 5, 2012 5:16 PM

34/M/6'6"/255

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

Comment #210 - Posted by: CPT Ross at January 5, 2012 5:36 PM

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

Comment #211 - Posted by: Dre at January 5, 2012 5:38 PM

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

Comment #212 - Posted by: slowwweak at January 5, 2012 5:46 PM

cindy 19 rounds

Comment #213 - Posted by: erik at January 5, 2012 5:56 PM

Cindy
29 rounds

Comment #214 - Posted by: Stuart at January 5, 2012 5:59 PM

Cindy
29 rounds

Comment #215 - Posted by: Stuart at January 5, 2012 6:01 PM

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

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

Comment #216 - Posted by: Jeremy A. Olive at January 5, 2012 6:04 PM

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

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

Comment #217 - Posted by: georgecole3 at January 5, 2012 6:06 PM

15 rounds + 4 PU's

Comment #218 - Posted by: dsm19 M / 33 / 6'0 / 210 at January 5, 2012 6:18 PM

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

Comment #219 - Posted by: B. Rhaly at January 5, 2012 6:58 PM

Mary
10 rounds 5 HSPU

Comment #220 - Posted by: Chewuchjeff m38/5'9"/185 at January 5, 2012 7:22 PM

23 rounds + 5 squats (Cindy)

Comment #221 - Posted by: Ben Rogers at January 5, 2012 8:01 PM

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

Comment #222 - Posted by: coyo at January 5, 2012 8:37 PM

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

Comment #223 - Posted by: Phil at January 5, 2012 9:04 PM

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

Comment #224 - Posted by: Jase H at January 5, 2012 9:26 PM

Brand-X Scaled Buttercup

15 rounds

Comment #225 - Posted by: Matt S at January 5, 2012 10:22 PM

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

Comment #226 - Posted by: Rick M at January 6, 2012 12:58 AM

m/36/185/6ft

16 rds...1 up from last set

Comment #227 - Posted by: Vinsanity at January 6, 2012 2:39 AM

Cindy

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

Comment #228 - Posted by: Scooter at January 6, 2012 4:24 AM

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

Comment #229 - Posted by: Tbull at January 6, 2012 5:05 AM


33 +14 ( RX CINDY)


THAT'S MY GIRL!

Comment #230 - Posted by: Leo at January 6, 2012 6:00 AM

new pr at:

23 rds 5 pull ups.

could def get to 24 or 25...

excellent.

Comment #231 - Posted by: robS at January 6, 2012 6:13 AM

Completed 15 rounds of Cindy as Rx'ed.

Comment #232 - Posted by: fosterww98 at January 6, 2012 6:36 AM

M/26/165 GregA-wu

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

10 rounds - 5 pullups

Comment #233 - Posted by: Y. Zhou at January 6, 2012 7:06 AM

20 rounds plus 5 pullups

Comment #234 - Posted by: madman2083 at January 6, 2012 7:18 AM

"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.

Comment #235 - Posted by: CoryD at January 6, 2012 7:50 AM

"Cindy" as Rx'd.

20 rounds even.

Comment #236 - Posted by: DanEOD at January 6, 2012 10:03 AM

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

Comment #237 - Posted by: Seth H. at January 6, 2012 10:03 AM

M/34/6'3"/200

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

Comment #238 - Posted by: Ben S at January 6, 2012 10:33 AM

~16 rds cindy

Comment #239 - Posted by: MSbar at January 6, 2012 10:35 AM

Cindy...
19 Rounds in 20:09


PR was 20 rounds in 19:35

Comment #240 - Posted by: dyagg at January 6, 2012 10:55 AM

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

Comment #241 - Posted by: Pablo Barcia at January 6, 2012 7:13 PM

Mary:

1st time as rx'd!

6 rounds + 2 HSPU.

Comment #242 - Posted by: tjo at January 6, 2012 7:34 PM

Cindy

24 Rounds 3 pushups

Comment #243 - Posted by: Brad Lee at January 6, 2012 9:04 PM

CINDY

24 rounds 3 pullups

Comment #244 - Posted by: Brad Lee at January 6, 2012 9:11 PM

Cindy
23 rounds
M/51/165

Comment #245 - Posted by: James Warwick at January 7, 2012 6:07 AM

Best 19

Previous a couple 15's and one 17 for Cindy

Tonight did 18 plus pull ups and push ups

Comment #246 - Posted by: Cleveland at January 7, 2012 8:53 AM

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

Comment #247 - Posted by: brett_from_wylie at January 7, 2012 11:57 AM

51/m/190

Cindy, 18rds

Comment #248 - Posted by: denob at January 7, 2012 12:16 PM

As Rx'd: 9 Rds

M/28/175
6 Jan 12

Comment #249 - Posted by: Joshua at January 7, 2012 1:09 PM

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

Comment #250 - Posted by: Brian R M / 49/ 6'2"/ 186 at January 7, 2012 6:29 PM

M/24/5'9"/165

Cindy

16 Rds + 12 squats

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

Next time I'm getting 18.

Comment #251 - Posted by: lwoody at January 8, 2012 8:50 AM

32 yom, 185 lbs


11 rounds + 5 hspu, 5 squats (pr)


pr's-Cindy 23 rounds

Comment #252 - Posted by: Jeff Weltmer at January 8, 2012 11:56 AM

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

Comment #253 - Posted by: Ajax at January 8, 2012 2:46 PM

13 rounds + 5 pull ups

Comment #254 - Posted by: mjcorry at January 8, 2012 3:59 PM

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

Comment #255 - Posted by: Adda 30/5'9"/160 at January 9, 2012 5:20 AM

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?

Comment #256 - Posted by: Corral at January 9, 2012 6:55 AM

17 sets + 11 squats

Comment #257 - Posted by: nsb at January 9, 2012 8:25 AM

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

Comment #258 - Posted by: Samuel at January 9, 2012 10:16 AM

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

Comment #259 - Posted by: Mike Scott M/45/5'10"/195 at January 9, 2012 5:45 PM

M.37.174

Cindy as rx'd

19rnds

Comment #260 - Posted by: LMD_Mike at January 9, 2012 6:45 PM

M.37.174

Cindy as rx'd

19 rnds

Comment #261 - Posted by: LMD_Mike at January 9, 2012 7:26 PM

#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.

Comment #262 - Posted by: LMD_Mike at January 9, 2012 7:33 PM

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.

Comment #263 - Posted by: Weeksbs 5'8/168/m/33 at January 10, 2012 3:29 AM

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

Comment #264 - Posted by: Jeff & Charity @ CF Snohomish at January 10, 2012 2:22 PM

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

m/34/6'1/192

Comment #265 - Posted by: Montana03 at January 10, 2012 2:25 PM

Cindy

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

Comment #266 - Posted by: al deezy at January 10, 2012 3:03 PM

#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!

Comment #267 - Posted by: LMD_Mike at January 10, 2012 7:15 PM

As Rx'd

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

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

Comment #268 - Posted by: kazik m/27/5'10/170 at January 10, 2012 9:00 PM

13 rounds
5 HSPU

Comment #269 - Posted by: nick at January 10, 2012 9:18 PM

Cindy - 20 rounds

Comment #270 - Posted by: Aframe at January 10, 2012 10:53 PM

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

cindy, 10 rounds plus 5 pulls

30-240

Comment #271 - Posted by: Birch at January 11, 2012 5:19 AM

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.

Comment #272 - Posted by: anton at January 11, 2012 7:22 AM

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.

Comment #273 - Posted by: anton at January 11, 2012 7:23 AM

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

Comment #274 - Posted by: Brian M/30/5'9"/179 at January 11, 2012 10:13 AM

Mary - 12 Rds + 5 hspu

Pr: 13 Rds + 5 hspu

Comment #275 - Posted by: MikeyPaul/m/30/170/5'8" at January 11, 2012 5:23 PM

17 rounds, 5 pullups, 9 pushups.

Comment #276 - Posted by: Crossfit Chris at January 11, 2012 7:52 PM

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

Comment #277 - Posted by: tscottmajor m/33/5'11/175 at January 12, 2012 4:07 AM

Mary
9 complete rds

Comment #278 - Posted by: Faleep at January 12, 2012 8:20 AM

Cindy
13 + 8 pushups

Comment #279 - Posted by: squirrel at January 12, 2012 1:01 PM

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

Comment #280 - Posted by: Miyagi m/31/170.2# at January 12, 2012 5:33 PM

14 rnds and 1 pushup

Comment #281 - Posted by: PaulDiane at January 13, 2012 10:12 AM

19 rds + 5 pullups

Comment #282 - Posted by: Aaron G. at January 13, 2012 4:03 PM

Jeff @ home
C2B
22 rounds

Comment #283 - Posted by: Jeff & Charity @ CF Snohomish at January 14, 2012 4:38 PM

22 rd's

Comment #284 - Posted by: Pacers at January 14, 2012 9:22 PM

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

Comment #285 - Posted by: Mik at January 15, 2012 2:58 AM

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

Comment #286 - Posted by: Jason H. 22 / M / 148 / 5'8" at January 15, 2012 8:57 PM

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

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

Comment #287 - Posted by: Ben S at January 16, 2012 5:04 AM

M/42/5'8"/172

Cindy as Rx'd:

26 rounds precisely

Comment #288 - Posted by: Jon at January 16, 2012 10:32 AM

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.

Comment #289 - Posted by: clark at January 16, 2012 4:27 PM

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.

Comment #290 - Posted by: clark at January 16, 2012 4:27 PM

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

Comment #291 - Posted by: fathertyme 33/m/6'/170# at January 17, 2012 8:05 AM

"Cindy"

14 rounds + 3 pull ups

Comment #292 - Posted by: RHJ at January 17, 2012 11:49 AM

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

Comment #293 - Posted by: Matt A at January 18, 2012 6:32 AM

cindy......22 rd's

Comment #294 - Posted by: Pacers at January 19, 2012 1:27 AM

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.

Comment #295 - Posted by: TommyKrackCorn at January 19, 2012 7:48 AM

12 rounds + 5 pull-ups

Comment #296 - Posted by: Eric B at January 19, 2012 10:27 AM

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

Comment #297 - Posted by: Kent at January 23, 2012 2:51 PM

Cindy - 19 rounds!

Up from 18 last time

Comment #298 - Posted by: TZ at January 24, 2012 9:25 AM

“Cindy”
30 rounds + 10 pushups

Comment #299 - Posted by: Kevin: M/190/6'/40 at January 24, 2012 1:28 PM

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

Comment #300 - Posted by: Kevin: M/190/6'/40 at January 24, 2012 1:34 PM

Cindy: 18 rounds + 5 pullups

Last time I did 14 rounds in 15 minutes

Comment #301 - Posted by: SF at January 28, 2012 10:26 AM

M/36/5'8"/180

27 rounds, 5 pull ups

Comment #302 - Posted by: Dave Berry at February 3, 2012 5:25 PM

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

18 + 5 + 10 07.10.11

Comment #303 - Posted by: zenoperegrinus at February 9, 2012 10:14 AM

19 rounds

Comment #304 - Posted by: Jonesy Boy at February 15, 2012 9:04 AM

M47
9 rounds (PR)

Comment #305 - Posted by: Scott R at February 23, 2012 6:36 PM

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.

Comment #306 - Posted by: Saadiq at April 5, 2012 2:43 PM

Cindy - 5-16-2012

20 rds

Comment #307 - Posted by: MikeyPaul - M/30/5'8"/170 at May 16, 2012 8:05 PM

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

Comment #308 - Posted by: ColinLuck at May 31, 2012 2:32 AM

4 rounds of Mary

Comment #309 - Posted by: Manchild at June 4, 2012 5:12 PM

Cindy-New PR- 27 rds + 3 pullups

Comment #310 - Posted by: Jesse at June 9, 2012 5:30 PM

Mary

9 Rounds

Comment #311 - Posted by: pablo (Argentina) at June 10, 2012 8:59 AM

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

7 rounds
*need better cardio
*pullups were hard!

Comment #312 - Posted by: Bricely at June 10, 2012 11:37 AM

4 rounds of Mary

Comment #313 - Posted by: Vincent Dube at June 11, 2012 10:40 AM

Cindy 17.5

Comment #314 - Posted by: BIGDUMFATGUY, at June 11, 2012 1:48 PM

M/34/6ft/184lbs

"CINDY"
11 rnds flat

Comment #315 - Posted by: rcascell at June 11, 2012 6:14 PM

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

Comment #316 - Posted by: Jarryd at June 12, 2012 8:45 AM

"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

Comment #317 - Posted by: leibc2 at June 13, 2012 6:06 PM

CFWUx1
Cindy
21 rds

Comment #318 - Posted by: Doug at June 19, 2012 10:51 AM

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

Comment #319 - Posted by: KOB at August 3, 2012 1:13 PM

Mary - 10 rounds.

Comment #320 - Posted by: Randy W. at October 28, 2012 5:00 PM

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

Comment #321 - Posted by: sr at January 4, 2013 10:49 AM

M/40/155#

"Cindy"
As Rx'd
19 rds + 4 squats

Comment #322 - Posted by: Hooper at June 26, 2013 12:01 PM

31 y.o.
5'4" 142#
28 rounds + 5 +10 +11

Comment #323 - Posted by: Kevin at October 14, 2013 12:23 PM

Completed 26 rounds of "Cindy" in 20:05 mins (using kipping pull ups)

Comment #324 - Posted by: kunal at October 21, 2013 10:25 AM

6'6 255lb Cindy finish 5 pull ups 10 push ups

Comment #325 - Posted by: Montez at November 12, 2013 1:11 PM

Cindy
32 rds completed

near cologne, Germany

Comment #326 - Posted by: Steffen Schalk at February 6, 2014 9:55 AM

2nd week of crossfit...
Cindy
10 rounds plus 5 pull ups
I REALLY need to learn how to kip, then I can blow through pull-ups. That is the weak point of that WOD

Comment #327 - Posted by: Derrick Sines at February 7, 2014 4:54 AM

Just did this as WOD number 2 for the day, 25 rds and 5 pull ups.....8 round pr!

M/18/163lbs/5'10

Comment #328 - Posted by: Jack Sproson at March 8, 2014 11:23 AM

14 rounds,
I did outside in 35 C deg temp. :).

Comment #329 - Posted by: karol at March 15, 2014 8:48 AM
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