January 3, 2014

Friday 140103

"Hard Cindy"

Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30" box
15 Squats holding a 45 pound plate

Post rounds completed to comments.

Enlarge Image

Michael Lawing, Albemarle, North Carolina.


"Constantly Varied Kitchen: Pastel de Papa" with Nick Massie CrossFit Journal, video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]


"Data and Your Diet" with E.C. Synkowski - video [ipod] [mov] [HD mov]

Posted by Pukie at January 3, 2014 5:00 PM
Comments

[The door to the gym sloooooowly opens. A single, green eye sheepishly peeks in]

Are you in there? Did you come back? I know, I know…I forgot to tell you that the day after the day after is worse. A little thing called DOMS, Delayed Onset Muscle Soreness. I did tell you that you’d feel worked, even if you really scaled the WOD, but I sorta kinda did forget to warn you about the DOMS.

Shorry.

But here you are anyway! Good Chap/Chapette! We can tell we’re gonna really like having you around. You’re just in time for another new WOD straight out of the lab courtesy of the mad scientists at HQ. Let’s take a look.

Uh oh. Someone must have ticked Coach off. As if the “Girls” aren’t hard enough we’ve got a new WOD called “Hard Cindy”. I guess Coach got tired of reading how everyone always does “Cindy” as their first “As Rx’d” WOD. Oh…wait a minute…you’re new…you have no idea what a CrossFit “Girl” is. My bad. Like any program that measures output and results CrossFit has benchmark WODs, one category being the “Girls”. These are classic CrossFit WODs, brutally effective as both a training and a testing modality. The very first “Girl” was created in Coach’s garage in high school and eventually named “Fran”. You know, girls’ names. Like hurricanes.

So anywho, “Hard Cindy”. As Many Rounds As Possible (AMRAP) in 20:00. This is a time demand WOD; we are given an amount of time during which we will work and we try to do as much work as we can in that set time interval, in this case 20:00. If you are a true Newcomer to CrossFit, no matter what your athletic background, let’s do a “mini-Hard Cindy”, 10:00 of work today, AMRAP 10:00.

“Hard Cindy”, like “Cindy” is a classic CrossFit Triplet. 3 exercises done consecutively. When you’ve finished all the reps of all three you have completed one round. For the record (sorry, I know how much you hate that term, Dale), entry into the Big Dawg club for “Cindy” is 20 rounds. We’ll see what that number is today for “Hard Cindy” when the All-Star Club weighs in later on! One round is therefore 5 weighted pull-ups/10 push-ups with your feet elevated on a 30” box/15 squats holding a 45 lb. plate. Let’s look at the 3 movements.

We do a sh!t ton of Pull-ups (PU) in CrossFit. All kinds of PU. To prove that today we do weighted PU. Can you do a PU? Even one? If you can do PU I would simply do an un-weighted strict (non-kipping) PU today. If you can do >20 PU without letting go of the bar, or if you regularly do weighted PU you can opt for the As Rx’d version, but really, you’re better off letting that pass today. Don’t have a PU? (That’s how we talk around here—you do or don’t “have” a movement). No worries. Do any kind of assisted PU you’d like. Us an Iron Woodie band or a Gravitron. Kip to your heart’s desire. BTW, it looks like you can kip your weighted PU if you go As Rx’d, but I digress. NO JUMPING PU. This is how Newbies get hurt. Nasty little thing called Rhabdo can happen because most people let themselves down too slowly. No Jumping PU in this WOD. None. Nada. No.

10 Push-ups with your feet on a 30” Box. Can you do a push-up? A real push-up without snaking yourself up? Cool! Make this a little harder and lift your hands at the bottom of the push-up. Seriously, none of this “feet on a 30” Box” for you tenderfeet, OK? Do a push-up. If you don’t have a push-up go ahead and do it from your knees. You’ll never hear anyone here call them “girl push-ups” because there are literally thousands of women who can do a strict pull-up better than you can!

15 squats with a 45 lb. plate. If you just see “Squats” here that means an “air squat”, just you, your a$$, and gravity. Just to mess you up a bit “Hard Cindy” asks that you hold a plate, preferably a bumper plate (covered in rubber) so that it will bounce if/when you drop it. Hold the plate any way you’d like. Hug it like a bunny, rest it on your head, let it hang you know where…whatever. If you are in my nest of Newbies use 10 lbs., just to say you did a weighted squat!

There ya have it. A new “Girl”, because the old girl just wasn’t hard enough. Does this mean we’ll get a “Hard Mary”? You know, because “Mary” is such a pushover? Tune in, I guess.

“Hard Cindy” in 3-2-1…GO.

Comment #1 - Posted by: bingo at January 2, 2014 5:09 PM

Each Sunday, I coach a different Hero WOD at my CF gym (CrossFit Pride) in Santee,CA (San Diego County). I'm honored to have done about 2/3 of them and coach them as well. I recently wrote the following on my gym and thought I'd share. Thanks CF for creating these WOD's and honoring the fallen the way you do.

I thought I'd take a few paragraphs to reflect on something very dear to me, the CrossFit hero WOD. I'm passionate about these WOD's and thought I would share just why they mean so much to me. Hope you enjoy.

The first reason I began enjoying hero WOD's came in the early morning hours of February 28th, 2010 I happened to be working when a call of "Officer down" came over the radio. One of my friends and colleagues, Deputy Ken Collier, had been chasing down a drunk driver who was driving the wrong way on the 52 freeway. Ken had tried to intercept the driver and due to the foggy and wet conditions that night, Ken mistakenly drove his vehicle over steep cliff. Ken had been ejected and was lying seriously hurt on the cliff. I answered the call and made it down to assist Ken. I was able to assist with getting Ken into the gurney and carry him up this steep, wet, rocky cliff. Along with other Deputy's and fire personnel we began the long ascent back up the hill. This process took about 45 minutes and was arduous work. Many of the other personnel were not able to stay next to Ken because they could not hold up the stretcher and climb at the same time. Only Deputy Jake Klepach (Jake's a fellow CrossFitter and got me interested in it) and I remained next to Ken the entire time. This was a tremendous blessing as I was able to spend the last 45 minutes of Ken's life next to him as Ken passed away as a result of his injuries. Ken was able to share his feelings with me and pass on things he wanted me to tell his fiancée. I had been crossfitting for about four months at the time and credit CrossFit with the strength and stamina I needed that night. It took me a few days of grieving for Ken to realize just how fortunate I was to have been able to be by his side during his final moments. I think of Ken every time I hit a hero WOD.
Hero WOD's are tough for a reason. They are meant to pay homage to the fallen, they are similar to moments of silence as they are meant for you to reflect for the fallen, they are meant to suffer for the fallen. When I'm struggling through one of these WOD's, I'm always picked up when I think, "What would the fallen give to be able to do this WOD.?" It takes all my misery away and gives me the extra drive I need.

Wikipedia defines a moment of silence as "The expression for a period of silent contemplation, prayer, reflection, or meditation. Similar to flying a flag at half-mast, a moment of silence is often a gesture of respect, particularly in mourning for those who have died recently or as part of a tragic historical event." For me, a hero WOD is very similar with the difference being sound and length but the meaning being the same.

Recently, I attended a memorial service for 4 Marines who were killed on November 13th, 2013 at Camp Pendleton while working with explosives on a range clearing operation. I work as a Bomb Tech and have done these types of operations so this really hit home with me. I was honored to attend this service and being there made me again realize something new about the hero WOD. At the conclusion of the service, the Commanding Officer stands at the front of the auditorium and called out the soldiers name four times. While this is occurring, his friends are walking through the auditorium with the fallen soldier's rifle, helmet, and boots. These items are placed on a cross and laid out as a tribute. When these items are in place, the Commanding Officer reads a bio of the fallen soldier. This is the same bio that is listed on the CrossFit main site under a picture of the fallen hero when the WOD is posted, and the same bio that I read aloud every Sunday morning. I had been reading these bios aloud for months and never realized the significance of those words. The hair on my arms stood straight up when they were read during the service and I can only hope I carry on a portion of the significance when I read them.

It matters not whether you RX each hero WOD, what matters is that you persevere and pay homage to the fallen. I'm honored to coach these workouts and to see the grit you CFP members display while doing so. So many times I see your faces and your pools of sweat and realize you're giving it all. Thanks for what you give and allowing me to be a part of that.

Comment #2 - Posted by: Shawn Wray at January 2, 2014 5:25 PM

I've decided to start posting all my results. I'm not nearly as fast or as strong as a lot of people on here, but I figure posting my results will help me keep pushing myself. I love reading all the motivation that goes on here. What a great community!

Comment #3 - Posted by: Drew H at January 2, 2014 6:03 PM

January 3rd marks the four year anniversary of USAF TACP Brad Smith's death (KIA). To commemorate our fallen brother, the 14th ASOS will do "Bradley" in his honor.

Happy New Year to all and never forget the fallen.

"The strong shall stand, the weak will fall by the wayside"

Comment #4 - Posted by: Tom at January 2, 2014 6:14 PM

Can't wait.
In honor of Brad.

Comment #5 - Posted by: Mark at January 2, 2014 6:20 PM

Nice job Nick! This looks delicious!

Comment #6 - Posted by: steve at January 2, 2014 7:20 PM

5 Weighted pull-ups, 18#
10 Push-ups with feet on 30" box
15 Squats holding a 45# plate
10 rounds

Comment #7 - Posted by: scfd1_9607 at January 2, 2014 8:04 PM

Nice report Shawn. People like you are what makes this community so great. Same to you Bingo (have enjoyed musings for several years and always look forward to your newbie training in January).

Long time lurker here and rare poster. Just know those of you that contribute that you postings extend far further than you can ever imagine.

Comment #8 - Posted by: CBS at January 2, 2014 8:30 PM

"Hard Cindy"
*PU w/out weight
20:00 Min
6 Rounds

Comment #9 - Posted by: Wes at January 2, 2014 11:11 PM

"Hard Cindy"
9 ROUNDS/20 MINUTES
5-PULL UPS 33LBS/15 KG PLATE
10- PUSH UPS USED INCLINE AT ABOUT 30"
15- SQUATS W/ 44LBS/20KG PLATE

Comment #10 - Posted by: JRAD at January 2, 2014 11:55 PM

9 rounds + 2 pull ups
As rx'd

Comment #11 - Posted by: Benny(M/31/6'0"/205) at January 3, 2014 12:22 AM

Rx'd
10 rounds + 5 pull-ups + 10 press ups
Pleased with that. Last normal Cindy was 14 rounds.

Comment #12 - Posted by: Mike at January 3, 2014 12:29 AM

OK, Mr Bingo -

5 x Unassisted Pull Ups
10 x 30" Raised Feet Press Ups
15 x Weighted Air Squats (25lbs)

10 minutes - 6 rounds.

Still have man flu and feel sick as a dog but like I said, I promised Pat...

Permission to pass out now?!

Comment #13 - Posted by: Mike Savege (UK) at January 3, 2014 1:58 AM

Starting mainsite because of the journal article from Mr. Pat Sherwood. I have so many lacks in my fitness due to weak self programming. This has to stop...

Rx'd:
7 rnds + 3 pullups

Humbling experience!

Comment #14 - Posted by: Andreas Kummer at January 3, 2014 2:27 AM

8 Rounds and some change RX

Comment #15 - Posted by: Sandbox at January 3, 2014 2:51 AM

10 rounds + 3 Weighted pull-ups rx

Comment #16 - Posted by: gb 46/m/71"/185# at January 3, 2014 3:07 AM

9 rds + 4 pull ups Rx. The transition to & from the weighted pull ups ate up my time

Comment #17 - Posted by: Steven Jerome at January 3, 2014 3:21 AM

6-3/200 M
12 rounds as Px'd

Comment #18 - Posted by: Mark Berven at January 3, 2014 3:31 AM

As Rx's
8 rounds
M/34/5'11/220

Comment #19 - Posted by: Yeiro Mateo at January 3, 2014 4:02 AM

No 30" box scaled it a little bit different.

5 Weighted pull-ups, 35 pounds
10 Weighted Push-ups 45 pound plate
15 Squats holding a 45 pound plate

COMPLETED: 7 Rounds + 5 weighted Pull-ups & 10 weighted Push- ups

Comment #20 - Posted by: Mel ANTOLIN at January 3, 2014 4:06 AM

M/45/5'6"/145
20# pu/24" box/40# squat
10 rounds

Comment #21 - Posted by: duane at January 3, 2014 4:07 AM

Cindy with 35lb vest

8 rounds + 2 squats

Instead of push-ups on box and squats with a plate, I just wore the vest throughout a normal battle with Cindy.

Comment #22 - Posted by: EricS M/33/5'10/175 at January 3, 2014 4:29 AM

M/22/6'0"/205

12 rounds + 5 pull ups (16 kg dumbbell between feet...hard as shit to hold on to!) and 4 push ups...369 reps total RX'd

Comment #23 - Posted by: CameronD at January 3, 2014 4:51 AM

Shoveled snow for 45 min. PR'd the sidewalk.

Comment #24 - Posted by: Chris at January 3, 2014 4:53 AM

5 pull ups (no weight)
10 feet elevated press ups @ 30"
15 squats with 35lbs

9 rounds

Comment #25 - Posted by: Chris G at January 3, 2014 4:56 AM

25/m/185
12 rounds, 5 pullups, 7 push ups
asrx
4 eggs an avacado and 1/4lb of bacon for time after

Comment #26 - Posted by: Evan K at January 3, 2014 5:02 AM

AMRAP in 20:00
5 Weighted pull-ups, 15#
10 Push-ups with feet on 24" box
15 Squats holding a 25# plate

9 rounds + 4 push-ups

Comment #27 - Posted by: Joe Northside m/35/70"/200 at January 3, 2014 5:03 AM

20 min. Amrap
5 pull ups with 5#
10 push ups feet on 20 inch box
15 squats with 25# plate
9 rounds + 5 pull ups

Comment #28 - Posted by: D.S. at January 3, 2014 5:18 AM

@Shawn Ray post 2,

Thank you for that, Brother.

Comment #29 - Posted by: bingo at January 3, 2014 5:31 AM

AMRAP 20 mins

5 Weighted Ring Pull-ups (15kg plate)
10 Press Ups (28'' Table)
15 Squats (20kg KB)

16 Rounds

Felt strong! All done at 3600 ft ASL

Happy New Year

Comment #30 - Posted by: Jeff at January 3, 2014 5:39 AM

5 Weighted pull-ups, 15#
10 Push-ups with feet on 30" box
15 Squats with 45#
8 rounds completed

Comment #31 - Posted by: Spook at January 3, 2014 5:53 AM

@Shawn Wray - thanks for sharing. I agree - a puddle of sweat can speak volumes over words.

@Drew H - welcome!

Comment #32 - Posted by: Joe Northside m/35/70"/200 at January 3, 2014 5:57 AM

M/30/5'8/150

AMRAP in 20:00
5 Weighted pull-ups, 20#
10 Push-ups with feet on 15" bench
15 Squats holding a 25# plate

10 rounds

Comment #33 - Posted by: Mr Fenton at January 3, 2014 6:04 AM

F/43/5'6"/140

scaled/modified:

5 kipping pu's (tried ankle weights, but bailed; maybe should work on strict pu)
10 push-ups, 24" box
15 squats holding 15# DBs

stopped after 5 rounds with 7:45 of 20 min left; fingers too numb with temps b/t 20 and 25 degrees
next time go for 7-8 rounds

Comment #34 - Posted by: mom to five at January 3, 2014 6:14 AM

First time to do a Cindy
13 rounds +9 Squats RX

Comment #35 - Posted by: Bo R. at January 3, 2014 6:17 AM

Getting to this late but wanted to say thanks to everyone for the help and inspiration all year

Comment #36 - Posted by: D.S. at January 3, 2014 6:20 AM

Hard Cindy:
5 pull ups, 20# backpack
10 push ups, feet on 32" sawhorse
15 squats, 35# plate

9 rounds + 12 squats

Comment #37 - Posted by: Jim R. 51/5'8"/160 at January 3, 2014 6:31 AM

@D.S. - it's been great seeing your progress, and I really enjoy having another early bird posting haha

Comment #38 - Posted by: Joe Northside m/35/70"/200 at January 3, 2014 6:31 AM

Between bingo's commentary, Gavin's personal story yesterday, and Sean Wray's ode to our fallen heroes and the hero WODs, LOTS of great motivators to start the year. Thanks to all 3 of you.

#4/Tom, as a now-retired Airman w/ 27 years in, and much personal work in the air-ground world, I'll be with you and Brad in spirit today.

D.S., thanks to you too. Every time I read "but women can't do pull ups" I think "but they don't know D.S.!"

Comment #39 - Posted by: Jim R. 51/5'8"/160 at January 3, 2014 6:40 AM

I'm guessing not or it would have said so, but is the plate supposed to be held overhead during the squats?

Comment #40 - Posted by: Chris Engelhardt at January 3, 2014 6:47 AM

20:00 Rx

8 rounds + 5 pullups

Comment #41 - Posted by: Daniel Johnson at January 3, 2014 6:51 AM

#35/Chris E, however you want to hold it. I alternated, holding it next to my chest one round and behind my head the next. Overhead would add a lot more work.

Comment #42 - Posted by: Jim R. 51/5'8"/160 at January 3, 2014 6:53 AM

@Chris Engelhardt - it's always a good idea to read bingo's comments:

"Hug it like a bunny, rest it on your head, let it hang you know where…whatever."

Comment #43 - Posted by: Joe Northside m/35/70"/200 at January 3, 2014 6:54 AM

20:00 Rx

11 rounds + 3 pull ups

Started Crossfit Jan 1st, great community, great lifestyle.
------------
Age: 21
Height: 5ft, 10
Weight: 74kg

Comment #44 - Posted by: Matthew Tearse at January 3, 2014 6:59 AM

11 rounds

M/58/185

Comment #45 - Posted by: tom at January 3, 2014 7:05 AM

M/58/185
11 rounds

Comment #46 - Posted by: tom at January 3, 2014 7:06 AM

M/43/90kg
5 Pull ups 16kg dumbell on dip belt
10 Press Ups unknown height Bench on top of two rebook steps at full height
15 Squats 20kg Plate

12 Rounds with 5 secs left to spare just left the belt on it was easier 50DU and 5 mins on the gross trainor WU and a 1000m row in 3.48 for cool down LIKED THIS ONE

Comment #47 - Posted by: Tadger at January 3, 2014 7:15 AM

9 rounds in 20 min of:
5 35# weighted ring pull ups
10 decline pushups using a bench
15 squats holding a 50# kettle bell

Comment #48 - Posted by: M/36/176/5'11" at January 3, 2014 7:24 AM

9 rounds.

first 4 RX, dropped to 25lb weighted PU's for last 5 rounds.

Comment #49 - Posted by: Silas (M/28/6'/175) at January 3, 2014 7:25 AM

Joe N always felt like I was slacking when you posted before me. Jim R. That was why I started working so hard at pull ups. Don't tell me women can't do them!

Comment #50 - Posted by: D.S. at January 3, 2014 7:29 AM

11 Rounds as RX

Comment #51 - Posted by: stevecalhoun at January 3, 2014 7:30 AM

Rx'd
9 rounds plus 5 pulls ups

Comment #52 - Posted by: Mike Andridge/43/5'8"/175 at January 3, 2014 7:30 AM

6 Rounds after rowing 5K

Subbed chest to bar pull ups for weighted pull ups

Comment #53 - Posted by: batman24 at January 3, 2014 7:33 AM

Warmup 30 secs bike sprints/30 secs rest w/10 situps, 30 rds, 5.14 miles.
47/F/5'4"/125#
5'10 banded pullups, 10 pudhups 30" box, 15 squats 35#, 9 rds +1 pullup.

Comment #54 - Posted by: Dawn in EC, NC at January 3, 2014 7:34 AM

"Hard Cindy"
5 Pullups w/35lb dumbbell between feet
10 pushups 30" box
15 squats w/45lb plate

12 rds + 8 as rx'd

Comment #55 - Posted by: Michael Heafner at January 3, 2014 7:42 AM

Scaled to regular Cindy.
10 rds.

Comment #56 - Posted by: Carlos P at January 3, 2014 7:47 AM

M 37/6'/177#

5 rounds Rx

weighted pull-up was the rate limiting step for me

Comment #57 - Posted by: Ferdie at January 3, 2014 7:48 AM

M 37/6 '/177#

5 Rounds Rx

Weighted pull-up was the rate limiting step for me

Comment #58 - Posted by: Ferdie at January 3, 2014 7:50 AM

"Hard Cindy" - in the basement
20 min
5 pullups, holding 25 lb medicine ball between legs
10 pushups, feet on a folding picnic table
15 squats with 50-lb dumbell

13 rounds in 19:30, called it there. Fun times.

Comment #59 - Posted by: Mike A. (25/5'9''/164) at January 3, 2014 7:54 AM

That barn in the background.....that could make for a killer gym!

Comment #60 - Posted by: will at January 3, 2014 8:07 AM

@ Bingo thanks as always
@ Shawn Wray thank you for sharing
A lot of good work out there and keep at it.

Comment #61 - Posted by: Mike Andridge/43/5'8"/175 at January 3, 2014 8:14 AM

M 6'00 205 37

11 1/3 rounds Rx

Comment #62 - Posted by: Mark at January 3, 2014 8:30 AM

M/41/179cm/91kg

Beginner pullups.
Pushups with feet on 20" box.
Squats holding a 10kg. plate.

10 rounds + 11 reps.

Compare to 1209118 (Modified Cindy, beginner pullups): 9 rounds + 6 reps.

Comment #63 - Posted by: Jose-Luis Morales at January 3, 2014 8:38 AM

"Hard Cindy"
*PU without weight
6 Rounds in 20:00

Comment #64 - Posted by: Mike L. at January 3, 2014 8:48 AM

I'm mighty pleased with myself today.
As rx'd
11 rounds + 5 pull-ups

Comment #65 - Posted by: SSgt Ryan Vaught at January 3, 2014 8:50 AM

5 rounds of
5 no weight pull ups
18 inch push up decline
45 pound barbell squats

8 rounds in twenty minutes

Can somebody give me tips on how to increase number of pull ups I can do?

Comment #66 - Posted by: Anthony Erwin at January 3, 2014 9:08 AM

"Hard Cindy" w?basement mods:
Pull-ups w/o weight
Push-ups on 35" ht. tailgate
Squats w/70# heavy bag
10 complete rounds + 5 pull-ups + 10 push-ups

Comment #67 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at January 3, 2014 9:13 AM

15 rounds in 19:30

Comment #68 - Posted by: Fred 39/176/78 at January 3, 2014 9:16 AM

Rx'd Hard Cindy
16 Rnds, 7 reps... Was fun!

Did 1st Jan WOD yesterday (ie 5 Rnds of 20 strict ring dips + 14 thrusters, 61kg - Rx'd 12:46)

Comment #69 - Posted by: Dave at January 3, 2014 9:17 AM

"TK" make-up:

7 Rounds + +

RIP "TK"

Comment #70 - Posted by: james.patrick [M/51/66"/135] at January 3, 2014 9:23 AM

M/44/155
Rx'd: 10rds + 1 pull up
Pull ups were really hard

Comment #71 - Posted by: Andy Lock at January 3, 2014 9:24 AM

Scaled to just 10 minutes:

Complete as many rounds as possible in 10 minutes of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30" box
15 Squats holding a 25 pound plate

5 rounds + 3 pu

Thank you Shawn Wray.

Comment #72 - Posted by: Kevin C. (M/54/5'11"/176) at January 3, 2014 9:30 AM

Great effort today Joe, D.S., Mom to five, Jim R. and Mike A.!

Comment #73 - Posted by: Kevin C. (M/54/5'11"/176) at January 3, 2014 9:31 AM

12 rounds 3 pull ups

Comment #74 - Posted by: Dmxch at January 3, 2014 9:38 AM

Scaled to 25lb weighted pull up on 4th round.

10 Rounds total

Comment #75 - Posted by: Dixon at January 3, 2014 9:40 AM

M/24/6'1"/170

5 pull-ups w/ 15# plate carrier +20# weighted vest
10 pushups w/ PC, feet raised 29"
20 squats w/ PC + WV

13 rounds +3 pullups

Comment #76 - Posted by: ericthered at January 3, 2014 9:45 AM

8 rds, 9rds total

Comment #77 - Posted by: Pacers at January 3, 2014 9:47 AM

I have to disagree with the diet video. To recommend topping up carbs with fruit (fructose) over glucose sources is misleading, particularly in the context of energy requirements for a cross-fitter. Athletes would be far better off adding more glucose into the diet such as sweet potato, potato, or even white rice than more fruit. Glucose is a far better energy source. This is pretty basic information. Not all carbs are equal. I'm not knocking the zone or E.C but 1 carb of this does not equal 1 carb of that in all contexts.

Comment #78 - Posted by: T at January 3, 2014 9:48 AM

17 rounds RX'd - spicy!!!

Comment #79 - Posted by: Austin Malleolo at January 3, 2014 9:50 AM

@Shawn Ray, thank you so much for sharing that.

Comment #80 - Posted by: Glorybelle (F/44/5'5/135) at January 3, 2014 9:53 AM

Wow, some awesome scores there -16 rounds! Wish I had tried RX instead of scaling up. Not sure why I did...
10 rounds 3 pull-ups
Pull-ups with 16 kg KB
HSPU instead of push-ups
40kg squats
M37 5'9" 81kg

Comment #81 - Posted by: Rob W at January 3, 2014 9:56 AM

Paul: Rx 12+3
Jen: (20#/24"/25#) 12
Gunnar: Rx 11+2

Comment #82 - Posted by: Jennifer wills at January 3, 2014 10:02 AM

10 rounds + 5 pull up + 10 Push up

Comment #83 - Posted by: Bob at January 3, 2014 10:05 AM

@Anthony Erwin,

Stay tuned. That topic always comes up in the Chronicles.

Cheers.

Comment #84 - Posted by: bingo at January 3, 2014 10:09 AM

I agree great posts to Gavin, Bingo, and Shawn!

Lots of good effort here today!

Scaled to:
5 Weighted pull ups 25#
10 push ups 30" box
15 Squats 45# plate
10 Rounds + 5 pull ups + 10 pushups
19:50

Comment #85 - Posted by: ChuckB 55/5'11"/155 at January 3, 2014 10:22 AM

first two rounds as rx'd failed on third went down to 25lbs for 5 rounds then down to 15lbs. I need a weight vest would be quicker than a belt. 9 rounds all together not too shabby but the weight belt ate my time up

Comment #86 - Posted by: Brandon at January 3, 2014 10:24 AM

5 Weighted pull-ups, scaled to 25#
10 Push-ups with feet on 30" box
15 Squats holding a 45 lb plate. Scaled to 35#

Finished exactly 9 rounds. Looked up and saw 20 seconds left in the workout so I REALLY busted my butt getting the last 15 squats

Comment #87 - Posted by: Chris Allen at January 3, 2014 10:29 AM

RX : 18 x Rnds , 5 x PU, 10 x PRU, 11 x Sqt .

I'm a Cindy fan so really enjoyed this. Really great programing on the main site, keep it coming Pukie!

Comment #88 - Posted by: RK at January 3, 2014 10:34 AM

9+2 rx
is tomorrow a rest day?

Comment #89 - Posted by: chrisfitjax at January 3, 2014 10:40 AM

No scaling except I did 35" on the pushups, since the closest thing available was my kitchen counter.

6 rounds + 10 pushups and 15 squats

Comment #90 - Posted by: Steve at January 3, 2014 11:03 AM

Rx'd 10 rounds

Comment #91 - Posted by: Chris Schenk at January 3, 2014 11:12 AM

@chrisfitjax - our next rest day is Monday; we're on a 3-on-1-off schedule, and yesterday was a rest day. This is day 1 of the 3-day cycle.

@Kevin C - thanks! 5+ rounds in 10:00 is great, especially after the workout you and Carole did yesterday!

@Jim R, Mike Andridge, ChuckB - great work today guys! I'm focusing on strength this year to try to catch up ;)

Comment #92 - Posted by: Joe Northside m/35/70"/200 at January 3, 2014 11:17 AM

20# med ball for pullups and squats
17" chair for pushups

13 rounds 5 pullups 4 pushups

Comment #93 - Posted by: DLong (M/38/5'10"/185) at January 3, 2014 11:18 AM

Thanks Joe! I debated even doing it today, after last night. Figured 10 minutes was a good compromise.

Of course, you will probably work out twice today! You are a beast.

Comment #94 - Posted by: Kevin C. (M/54/5'11"/176) at January 3, 2014 11:30 AM

R'xd 12 rounds+22 reps 15/120/5'8"

Comment #95 - Posted by: Timothy Hesford at January 3, 2014 11:31 AM

1.3 miles run warm up

20 min:
11 rounds + 5 pull ups + 10 push ups
Used 1 support band for pull ups
18" platform for push ups
2 15# dumbbells for 30 pound squats

15:00 spin bike cool down

Comment #96 - Posted by: Glorybelle (F/44/5'5/135) at January 3, 2014 11:34 AM

M/16years old/175cm/67kg

20 minutes of:
5 Weighted pull-ups, +16 kg
10 Push-ups with feet on 30" box
15 Squats holding a 20kg plate

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

Comment #97 - Posted by: U. Upenieks at January 3, 2014 11:37 AM

9 rnds + 2 PUs
Rnd 1-4: as rx'd
Rnd 5: 4 PUs + 1 Jump PUs
Rnd 6-9: 3 PUs + 2 Jump PUs

Comment #98 - Posted by: PW56 at January 3, 2014 11:38 AM

9 rounds plus 5 pullups,

Comment #99 - Posted by: todd at January 3, 2014 11:40 AM

Subbed 25# on pull-ups, all else Rx'd:

9 rounds + 2 pull-ups

Squats were tough!

Comment #100 - Posted by: Davis M/28/5'9"/165 at January 3, 2014 11:42 AM

What are the Chronicles as mentioned above?

Comment #101 - Posted by: A erwin at January 3, 2014 11:57 AM

I only made it 13 and I didn't even weigh myself down on the pull-ups haha I have a lot of work to do.

Comment #102 - Posted by: Anthony Peace at January 3, 2014 11:59 AM

12 rnds + 3 PU as Rx'd

Comment #103 - Posted by: Jetté 44/M/5'11"/175 at January 3, 2014 12:08 PM

Man, that was tough!

I've decided to start logging workouts on here. I need to be able to easily refer back and compare results.

I was interrupted half way through by the delivery guy with my new kettlebells and 7' bar. Stopped the watch so got a short rest - <5 mins.

Anyhow,
5 x weighted PU in 10kg weighted vest
10 x push ups in 10kg weighted vest
15 x squats with vest plus extra 10 kg plate.

16 rounds (well 15 plus all but five squats which I finished after the clock stopped).

Comment #104 - Posted by: Andy Coyne at January 3, 2014 12:17 PM

Rx except 15# pull up
10 rds.+5pu.

Comment #105 - Posted by: Jlg/52/5'10/175 at January 3, 2014 12:23 PM

10 rounds as rx'd

Comment #106 - Posted by: Erick Popoca 5'7" 165lbs 19 years old at January 3, 2014 12:25 PM

9 rounds plus 5 pull ups and 10 box push-ups.

Pull Ups with BW. (Still working on form for pull ups but making progress!)

M/6ft 2in/240//24

Comment #107 - Posted by: GLEW at January 3, 2014 12:30 PM

M/29/5'9/160

20 min AMRAP:
5 pull-ups
10 push-ups on 24" box
15 back squats @ 45lbs

11 rounds

Comment #108 - Posted by: jclarke042 at January 3, 2014 12:32 PM

M/25/5'7''/78kg
Rx'd
14 Rounds +
5 x Pull Ups + 10 Press Ups + 12 Squats

Comment #109 - Posted by: JGCC at January 3, 2014 12:35 PM

6 rounds.

Comment #110 - Posted by: JonNYC xfit since 6/08 44/M/175/5'11" at January 3, 2014 12:36 PM

rx'd: 15rds + 5 pullups

Comment #111 - Posted by: jay at January 3, 2014 12:42 PM

changed it slightly to:

20 min amrap
5 pull ups , no added weight (current body weight 75kg)
10 press ups as rx'ed on box
15 squats with 20kg Kettlebell

finished with 14 rounds exactly, totally drained afterwards, loved it!!!

Comment #112 - Posted by: robbo at January 3, 2014 12:48 PM

15 rounds. No weighted pull-ups

Comment #113 - Posted by: Pete at January 3, 2014 12:53 PM

First time posting:
"Hard Cindy"
AMRAP 20 Minutes
I did the whole WOD with a 20lb Vest and did the squats with a 44lb Kettle bell front squats, and I did standard push ups because of the vest.

5 pull ups
10 push ups
15 squats

8 rounds + 5 pull ups, 10 push ups and 2 squats.
**ended work out with "Team America Theme Song"**
--got to enjoy agony--

Comment #114 - Posted by: Josh Abt at January 3, 2014 12:58 PM

Rx 11 rounds + 4 push ups

Comment #115 - Posted by: EC 25/m/5'10/185 at January 3, 2014 1:09 PM

9 rounds +3 pullups

Comment #116 - Posted by: Gibby at January 3, 2014 1:12 PM

6 + 3 Push-ups. Rx

Comment #117 - Posted by: Shane at January 3, 2014 1:17 PM

8 rounds plus 4 pull-ups
No weight on pull-ups

36/m/6'1"/190

Comment #118 - Posted by: MikeD at January 3, 2014 1:20 PM

Scaled
5 dead hang pull ups no weight
10 elevated push ups
15 squats 25# plate

12 rounds plus 5 pull ups

Laura f/51/5'7/155

Comment #119 - Posted by: power-girl at January 3, 2014 1:23 PM

10rnd +16reps rx

Comment #120 - Posted by: Kri$ at January 3, 2014 1:26 PM

Rx'd
8 rnds + 4 pull-ups

pull-ups killed my time...
need some work

Comment #121 - Posted by: TK M/45/5'9"/180 at January 3, 2014 1:29 PM

After following for a year, time to start posting/tracking on here...

Ring pull-ups with 40# (forgot to account for the wt. of the backpack until after the WOD)
Pushups with feet on 26.5" box
Squats as Rx

7 rounds + 3 PU

30/M/5'11/174

Comment #122 - Posted by: MF at January 3, 2014 1:30 PM

Logre realizar 10 round en 20 min. Fue brutal

Comment #123 - Posted by: jose at January 3, 2014 1:32 PM

13 rounds plus 6 squats. Pretty cool WOD.

Comment #124 - Posted by: Matt at January 3, 2014 1:36 PM

"Hard Cindy"
Started off Rx´D, but scaled the weighted PU:s to 27 Ibs after two rounds. I´m to weak at weighted PU:s... The two first rounds took me forever! Elevated push ups and squats with 45Ibs plate as Rx´d through the whole WOD.

12 rounds + 15 reps.

Comment #125 - Posted by: Tomas 39/5´8´´/156 at January 3, 2014 1:40 PM

10+5pullups, rx'ed tough to hold onto an Ibeam in sub20 temps.

Comment #126 - Posted by: Frank at January 3, 2014 1:40 PM

PSC 6 rounds

Comment #127 - Posted by: Sugar Land at January 3, 2014 1:43 PM

M/44/5'8"/170

RXd at 12 rounds even

Comment #128 - Posted by: Jon Craig at January 3, 2014 1:44 PM

Morning
1) 5/3/1 Strength Programming
Deadlifts
2) Skills Work
EMOM x 12
7 TTB + 35 Double Unders
***Rx'd first five rounds then scaled the last 7 rounds to 5 TTB + 20 Double Unders

Afternoon
"Hard Cindy"
Scaled pull ups to 15#
Rx'd the rest
11 Rounds + 2 Pull ups

I see some impressive numbers today, great work by everyone!

Comment #129 - Posted by: Dustin 37/M/195#/5'11" at January 3, 2014 1:44 PM

M/49/150

As rx'd thought pull ups without weight, strict dead hang

10 rounds + 5 pullups

Comment #130 - Posted by: David at January 3, 2014 1:45 PM

Morning
1) 5/3/1 Strength Programming - Deadlifts
2) Skills Work - EMOM x 12 (7 TTB + 35 DU's)
Rx'd the first 5 rounds, scaled the last 7 rounds to (5 TTB + 20 DU's)

Afternoon
"Hard Cindy"
Scaled pull ups to 15#
Rx'd the rest
11 Rounds + 2 Pull Ups

Comment #131 - Posted by: Dustin 37/M/195#/5'11" at January 3, 2014 1:48 PM

rx'd 11 rounds

Comment #132 - Posted by: bowman 36/M/5'8"/170 at January 3, 2014 1:51 PM

9 complete rounds, plus 5 pullups and 10 pushups:

5 pullups with 10#
10 pushups w/ ft elevated 36 inches
15 squats with 25# plate

Total of 285 reps

Comment #133 - Posted by: Jill 26/5'2/100lbs at January 3, 2014 1:55 PM

standard Cindy

15+5+10

Comment #134 - Posted by: chris at January 3, 2014 1:55 PM

37/M/195#/5'11"

Scaled the pull ups to 15#
Rx'd the rest

11 rounds + 2 Pull Ups

Comment #135 - Posted by: dustin at January 3, 2014 1:57 PM

5 pull ups on rings ( no bar) with 25#
10 push ups 25 inch box
15 squats with 45# plate

7 rounds plus 2 squats

M/5'6"/140/38

Comment #136 - Posted by: Jim K. at January 3, 2014 1:59 PM

This was hard, me and my mate have converted his car port (uk, open garage) into a home box. We quite new to Crossfit, managed 8 rounds and 15 reps. Was soaking after even though it was freezing out there!

Comment #137 - Posted by: Tim at January 3, 2014 2:01 PM

33/m/5'10"/195

7 rounds, plus 2 pull ups as Rx'd

28 Degree weather.

Comment #138 - Posted by: Jesse Montagnino at January 3, 2014 2:08 PM

M 43/185/6'
10 rnds + 10 push ups.

Comment #139 - Posted by: Mike at January 3, 2014 2:18 PM

7+ 20
Scaled to 30# DB after the first set

Comment #140 - Posted by: David M/38/5'10"/195 at January 3, 2014 2:19 PM

16+15 Rx

I used a DB btw my knees, which was awkward while kipping.

I went chest to ground on the push-ups, which required a little over-extension.

But the real issues for me were during the squats. My hip flexors are real tight, which contributed to significant back tightness. Fun workout.

Comment #141 - Posted by: Matt Chan at January 3, 2014 2:24 PM

Used 25# for pull ups. Otherwise as Rx.

11 rounds.

M/168#/6'/39 yrs

Comment #142 - Posted by: britishfireman1 at January 3, 2014 2:31 PM

Fifth workout as a new CrossFitter.

5, 35lb weighted pull-ups
10, push-ups on 30" box
15, 45lb plate squats

7 rounds even. No breaks, no pauses, pretty happy with how my endurance is coming along. Thought about doing this workout with my 40lb vest on but figured there was a reason to the design so stayed as is.

Comment #143 - Posted by: Ken Lovell at January 3, 2014 2:35 PM

As Rx'd
10 rounds + 5 Pull-ups

Comment #144 - Posted by: Leif at January 3, 2014 2:43 PM

#Newbie
M/45/265/ 6'4"
Pull ups were weight reversed with #15 for assistance
7 Rnds as rx'd otherwise

Lightheaded--- first WOD complete tho ;)

Comment #145 - Posted by: Shamu at January 3, 2014 2:44 PM

As Rx 10 rounds + 5 pullups. No kipping for pullup. Chin to ground for pushusps, held 45 lb. plate behind neck.
Thank You to Matt Chan, Austin Malleaolo, Pat Sherwood for posting your results.

Comment #146 - Posted by: Brian Martin M/32/192/5'9" at January 3, 2014 2:45 PM

8 rounds

15 lbs pull ups

Comment #147 - Posted by: Andrew at January 3, 2014 3:05 PM

Rx 10 rounds + 5 PU
m/20/175/6'0"

Comment #148 - Posted by: PG at January 3, 2014 3:08 PM

Rx 10 rounds + 5 PU
m/20/175/6'0"

Comment #149 - Posted by: PG at January 3, 2014 3:08 PM

11rds + 7
Cherie

Comment #150 - Posted by: Cherie at January 3, 2014 3:17 PM

m/78kg/30

hard cindy

8 rounds + 5 pull ups + 10 push ups

cheers community

Comment #151 - Posted by: yanglin at January 3, 2014 3:19 PM

15 rounds
5 pull-ups, 10 push-ups, 5 squats

That was a bruiser.

Comment #152 - Posted by: Pat Sherwood at January 3, 2014 3:24 PM

12rd 5 pull ups Rx'd

Comment #153 - Posted by: Travis Morgan at January 3, 2014 3:27 PM

Power Clean 3-3-3-3-3 reps
155 - 165 - 175 - 180 - 185(2)

Comment #154 - Posted by: Joe Northside m/35/70"/200 at January 3, 2014 3:31 PM

Hey, Pat. I hope that's a typo, brother, and that you didn't do only 5 squats each round. ;-)

As rx'd, 10 rounds + 5 pullups.

The pullup bar was so cold it was painful. The girls had to shovel out the garage because evidently the door went up last night and so we got the snowstorm inside. Beautiful.
I really miss SoCal.

Comment #155 - Posted by: Dale_Saran at January 3, 2014 3:32 PM

Scaled to 10 min
Regular pull-ups, 36" push-ups , 25 lb plate squats

An even 5 rds, just glad to be back after a few lazy months!

Comment #156 - Posted by: Ryan M/35/177 at January 3, 2014 3:33 PM

10 rounds plus 3 pull ups. Everything rx'd except for pull ups. I didn't use 35lbs.....I just used my bodyweight, but did very STRICT pull ups. Forearms and biceps were burning. Good WOD.
Then...

Push Press 2-2-2-2-2 (115-135-155-165-175)
Only got 1 rep at 175(tried 3 times for the second rep, but just couldn't get it)

Comment #157 - Posted by: Jake at January 3, 2014 3:42 PM

8 rounds rx'd. I think I'm in love with Cindy when she fights me like this.

Comment #158 - Posted by: Matt von L (27/m/6'0"/190) at January 3, 2014 3:43 PM

Rx'd @ 9 rounds + 10 push ups. 35#KB hanging on strap around my neck, chest to deck push ups, 45# plate behind neck on squats. 46yo/74"/205#

Comment #159 - Posted by: PK at January 3, 2014 3:46 PM

5 Weighted pull-ups, 35# DB between legs
10 Push-ups with feet on 30" box
15 Squats holding 45# Plate

Completed 11 total rounds

Comment #160 - Posted by: Rebecca Voigt at January 3, 2014 3:51 PM

35 LB vest
As rx'd
11 rounds
P/U w/ vest and 24" box
Squats w/ vest and 15 lb plate
Hooah mu'fuckin' hooah

Comment #161 - Posted by: Lehmo at January 3, 2014 3:56 PM

10 Rounds
No weight pull up
Rx'd push up
50ld squat

Great job everyone!

Comment #162 - Posted by: Justin Starr at January 3, 2014 4:22 PM

Weighted pull-ups, bw
10 Push-ups with feet on 30" box
15 Squats holding a 45 pound plate 6 rounds

Comment #163 - Posted by: Felipe anselmo at January 3, 2014 4:24 PM

Wore a 35# backpack for everything.
11 rounds

Comment #164 - Posted by: Brad Evers at January 3, 2014 4:30 PM

I'm just lucky i have a pull up bar so I did regular Cindy as a L2 (which is just wrong haha) finished 12 rounds which is actually a PR for me last I tried this I only did about 8 rounds before I puked and stopped at 18 minutes. So i'll take 12 rounds with almost puking but not quite

Comment #165 - Posted by: travis at January 3, 2014 4:30 PM

8 rds
Used 25lb for pull ups instead of 35lb
32/m/5'7"/156

Comment #166 - Posted by: Drew H at January 3, 2014 4:31 PM

35 LB backpack for everything
11 rounds

Comment #167 - Posted by: Brad Evers at January 3, 2014 4:32 PM

15 rounds +5 +10 +3 Rx'd
M/27/180cm/84kg
Held 35# with feet

Comment #168 - Posted by: Pescara at January 3, 2014 4:42 PM

As RX'd: 9 rounds

Comment #169 - Posted by: Steve Shiffka at January 3, 2014 4:52 PM

@ CF Reedley
11+3 RX
M/33/5'9"/210

Comment #170 - Posted by: Matthew T at January 3, 2014 4:54 PM

CrossFit Football

Strength: Power clean 5x3 @ 155# (reset at this weight).
WOD: 7 rounds of max rep false grip ring PUs & 10 hollow rocks. Rest 5 minutes and then 100 plate slams 45# for time.

False grip ring PUs: 4,4,5,4,4,5,3. Hollow rocks unbroken. Plate slams in 7:56.

Comment #171 - Posted by: Gavin at January 3, 2014 4:59 PM

Neglected to mention that I started the Zone diet today. Going with 19 blocks to start. 5'10", 185#, 35 yo male.

Comment #172 - Posted by: Gavin at January 3, 2014 5:00 PM

M/29/165/6'0"

As RX'd 10 rounds

Comment #173 - Posted by: James Bobo at January 3, 2014 5:07 PM

@Gavin, it was great to read about your progress yesterday. Thanks for sharing that with us!

Comment #174 - Posted by: Glorybelle (F/44/5'5/135) at January 3, 2014 5:09 PM

12 rounds plus 5 Pullups as rx'd. Cool challenge!

Comment #175 - Posted by: Kurt M/40/190 at January 3, 2014 5:11 PM

As rx'd
Matt 15 rds + 5 pullups
Seb 15 rds + looked at weight vest....

Comment #176 - Posted by: Sebastian 45/6'2"/180 at January 3, 2014 5:20 PM

7 rounds + 10 push ups (Pull ups strict with foot through the handle of a 35lb. KB)

Comment #177 - Posted by: B. Rhaly at January 3, 2014 5:20 PM

As RX
17 rounds 1 pull up

Comment #178 - Posted by: Heber at January 3, 2014 5:24 PM

Rx'd
8 rds 5 pull-ups
M/5'11/185/32

Crossfitter since 2007 (mostly mediocre) never posted before. I read Sherwood's article and (like a lot of others from the comments) realized that a faithful obedience to main site wods would be a huge improvement to my normal "ah, I'll just do it tomorrow" crappy self-programming. I've stuck to it for two cycles before letting myself post. Thanks guys for the great programming and thanks Pat for the moto article.

Comment #179 - Posted by: EGW at January 3, 2014 5:29 PM

20:00 AMRAP
5 Strict Pull-ups (no weight, tried it but too much)
10 Push-up, feet on 20" box
15 Squats, holding 25lb plate

8 Rounds + 10 push-ups

M/16/5ft,9in/73.9kg or 163lbs

Comment #180 - Posted by: Jack Aagesen at January 3, 2014 5:33 PM

Rx'd 7 rounds + 1 pull up

Held a kettle bell with my feet. Terrible way to do it.

Comment #181 - Posted by: Brent Fallon at January 3, 2014 5:37 PM

M/5'9"/183

11 rounds Rx

Comment #182 - Posted by: jd at January 3, 2014 5:38 PM

M/17/6'0/160#
12 rounds +11 Rx'd

Comment #183 - Posted by: Drew Fountain at January 3, 2014 5:41 PM

10 rounds rx'd

Comment #184 - Posted by: Josh/20/180/5'6" at January 3, 2014 5:42 PM

M/41/5'6"/180
11 rounds + 5 pullups
Rx

Comment #185 - Posted by: Fernando at January 3, 2014 5:44 PM

Him

10 rounds + 3 pull ups
Scaled to 3 pull ups, 7 push ups, 10 squats with 15 lbs

Her

11 rounds
1 pullup, 10 push ups on knees, 15 squats with 10lbs

Comment #186 - Posted by: Texas couple at January 3, 2014 5:48 PM

7 Rounds

Gotta work harder next time

Comment #187 - Posted by: Matt at January 3, 2014 5:52 PM

"Hard Cindy"
20 min AMRAP
10 rds + 3 pull-ups Rx'd
1st post to main site! Long time follower!
CF level 1 certificate, CrossfitGalt!!
Happy New Year!! Good work everybody!

Comment #188 - Posted by: George Ogas at January 3, 2014 5:54 PM

m/25/6'2/210

35lb. Weight Best
5 Pull Up
10 Push Up
15 Squat

18 Rounds + 5 pull Ups

Comment #189 - Posted by: Wills at January 3, 2014 5:59 PM

m/25/6'2/210

35lb. Weight Vest
5 Pull Up
10 Push Up
15 Squat

18 Rounds + 5 pull Ups

Comment #190 - Posted by: Wills at January 3, 2014 5:59 PM

8 rounds + 4 squats

Scaled pull-ups to 12kg
Scaled push-ups to feet propped on 24 inch box
Scaled squats to 15kg plate

Comment #191 - Posted by: Brett (25/M/188cm/77kg) at January 3, 2014 6:00 PM

16 rounds..as stated
M/47/171

Comment #192 - Posted by: Aglaroth at January 3, 2014 6:07 PM

@bingo: Thanks for the Newbie Chronicles. I'm a longtime lurker, occasional poster, on and off follower of Crossfit. Looking to commit to the mainsite using my garage gym that I'm slowly building up. I appreciate the scaled WOD suggestion.
10:00 amrap
5 pullups
10 pushups
15 squats with 45# plate.
5 rounds + 5 pullups

Comment #193 - Posted by: Pete at January 3, 2014 6:10 PM

F / 26 / 5'1 / 121lbs

8 rounds + 5 PU

Did no weighted pull-ups, push-ups with feet on a 24" box and holding a 25lbs plate on squats

*** Fiz as pull-ups sem peso, push-ups com os pés na caixa de 60cm e segurando uma anilha de 10kg nos squats

SP, BRAZIL

#KEEPGOING

Comment #194 - Posted by: Larissa Gonzaga at January 3, 2014 6:15 PM

CrossFit Rio Preto - SP - Brasil

Resultado: 10 rds + 5 + 7

Adaptei as Pull-ups 5kg (11lbs)

É GUERRA!

Comment #195 - Posted by: Marco Gonsales at January 3, 2014 6:18 PM

10 rounds plus 2 pull-ups as Rx'd. Wasted to much time figuring out the best way to hold the dumbell. Started with it between my knees then it would slow start sliding down my calves. Last two rounds put dumbell between my feet and did pull-ups much easier.

Rested 10 minutes then did
21,15,9
115# power snatch and box jumps with sotts press and double unders thrown in at the end for fun

Comment #196 - Posted by: Pond 74"/205#/33yo at January 3, 2014 6:26 PM

Warmup- 4 rounds
400m
10 side-side burpees

WOD-rxd 10 rounds 2 pull ups

Very tricky holding a 35lb DB between legs. Guess I'm not within the big boys league.

Comment #197 - Posted by: Luis Estrada at January 3, 2014 6:32 PM

17rounds + 5 Pullups. Yutt !

#TrainHardTrainOften

Comment #198 - Posted by: D Weston at January 3, 2014 6:49 PM

F/44/180/5'10"

Soft Cindy.... not even Rx Cindy Yeesh!

Pullups and Squats unweighted and increasingly scaled pushups

I went from parallette push ups to knee push ups to ring pushups with my body nowhere near horizontal. I was struggling so hard to do a freaking push up!

I knew things were bad when I was failing knee pushups.

In my defence, I haven't done very very few pushups this past 6 months due to tearing my shoulder doing bench press. I'm happy to say that my shoulder felt fine, just stupidly weak.

anyway.... Soft Cindy... 10 rounds, 3 pullups

Comment #199 - Posted by: JuliePlatt at January 3, 2014 6:52 PM

M/40/72"/200

As RX'd
7 Rnds + 5 pu +10 pu + 7 squats

Comment #200 - Posted by: Mike at January 3, 2014 6:55 PM

7 rounds + 1 PU, rx'd

Agree with #181 Brent...KB is a tough way to do it. Switched to belt with chain and plate after round 2. Could've done better.

Comment #201 - Posted by: Steve at January 3, 2014 7:13 PM

12 rds + 2 PU

Push ups with feet on 36"

That was fun once it was over= a good one.

Josh
35/183/71"

Comment #202 - Posted by: Josh at January 3, 2014 7:15 PM

12 rds + 2 PU

Push ups with feet on 36"

That was fun once it was over= a good one.

Josh
35/183/71"

Comment #203 - Posted by: Josh at January 3, 2014 7:16 PM

10 rounds + PUs
squats killed me

Comment #204 - Posted by: MAGNUS 28/5'8"/155 at January 3, 2014 7:41 PM

9 rounds + 5 pull ups Rx'd

Comment #205 - Posted by: Dan S. 36/M/5'11"/187 at January 3, 2014 8:07 PM

11 + 3 pul ups rx'd

Comment #206 - Posted by: Jake Kiddoo at January 3, 2014 8:10 PM

9 rounds as rx

Comment #207 - Posted by: David Gonzalez Guerra at January 3, 2014 8:24 PM

11 rounds + 12 reps as Rx'd

Comment #208 - Posted by: phill 37°21'41"N 118°23'43"W at January 3, 2014 8:30 PM

40/224/69"

Newbie...not rx'd

8 rounds
8 jumping pull ups (arms start at 90)
10 standard pushups
14 bodyweight squats

Kicked my butt...gonna take time to get body use to this...after workout, came very close to meeting pukie

Comment #209 - Posted by: Glen F at January 3, 2014 8:33 PM

5 pullups
10 pushups 30"
15 squats with 45# plate.

7 rounds

Comment #210 - Posted by: Derek S 27/M/74"/175 at January 3, 2014 8:40 PM

8 rounds but not weighed pullups

Comment #211 - Posted by: Brent L at January 3, 2014 8:41 PM

m/28/215

RxD

Finished 16 rounds kinda not for time, at minute 10 my clock died......I was on round 8.

Comment #212 - Posted by: Jason Khalipa at January 3, 2014 8:44 PM

Rx'd
8 rounds. Had to slow down a little because re-tasting lunch didn't sound nice

Comment #213 - Posted by: Aaron at January 3, 2014 8:52 PM

5 pull-ups (assisted)
10 push-ups
15 squats w/45# plate

8 rounds

One of my 2014 goals: "Cindy" with unassisted pull-ups

Comment #214 - Posted by: Elle W 44/F/5'6"/125 at January 3, 2014 8:54 PM

11 Rounds
5 assisted Pull-Ups
10 Push-ups
15 Squats
My first Crossfit workout!

Comment #215 - Posted by: Rachel at January 3, 2014 9:03 PM

RX'd - 10 rounds + 5 + 10

Comment #216 - Posted by: 6pakzak at January 3, 2014 9:20 PM

I tried to upload my backward roll video on the comments for Jan 1, 2014 but it hasn't showed up yet. I counted comments with video attachments and I am still within the first 500. I'm thinking maybe the comment thread maxes out at 600 comments. Posting it here too.
https://m.youtube.com/watch?v=I-WvNqPqBmQ

Comment #217 - Posted by: Wil Escalante at January 3, 2014 9:53 PM

As Rx'd
13 rounds + 4 Pull-ups

Comment #218 - Posted by: Cary at January 3, 2014 11:37 PM

11 round, but with a little modification:
- pull-ups with 44 lbs
- push-ups as stated
- squat 175 lbs but only 10 reps per round instead of 15 reps

Personal stats:

Age 25
Weight 165
Male

Comment #219 - Posted by: René at January 4, 2014 12:18 AM

5 strict pull ups
10 30" push ups
15 squats @ 20kg plate

13 rnds + 2 pull ups

m/30/74kg/1.74m

Comment #220 - Posted by: ady992 at January 4, 2014 1:26 AM

Scaled to:
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 25 pounds
10 Push-ups with feet on 24" box
15 Squats holding a 35 pound KB

9+12

Comment #221 - Posted by: Jeremy N. at January 4, 2014 3:11 AM

12 rounds

Comment #222 - Posted by: Ronin at January 4, 2014 5:16 AM

10 rounds as rx'd

m/48/175/5'9"ish

Comment #223 - Posted by: David Catalano at January 4, 2014 5:40 AM

10 rounds as rx'd

m/48/175/5'9"ish

Comment #224 - Posted by: David Catalano at January 4, 2014 5:42 AM

Scale to:
5 pull up (#20)
10 push up 30"
15 squat (#35)

11 rounds

M/38/178/1.75m

Comment #225 - Posted by: Dave at January 4, 2014 5:43 AM

9 rounds as Rx'd
1 round w/o weight on PU (couldn't get weight attached in time)

Completely Wiped.

Comment #226 - Posted by: Jeff cooper at January 4, 2014 6:02 AM

9 rounds as Rx'd
1 round w/o weight on PU (couldn't get weight attached in time)

Completely Wiped.

Comment #227 - Posted by: Jeff cooper at January 4, 2014 6:08 AM

Hard cindy indeed.

Pack from BrandX
pullups with 10lb kettle bell
pushups on 24 inch box
squats with 25lb plate

8 rounds even, done in 19 minutes. Couldn't do anymore.

Comment #228 - Posted by: brett_from_wylie at January 4, 2014 6:09 AM

I recorded 10 rounds but I think I missed a round in there. Way too slow on the transitions - awkward setup for this.

Comment #229 - Posted by: mlt at January 4, 2014 6:51 AM

M/45/185

As rx'd:

8 rounds plus 3 pull-ups.

Great work, Heber!

More better faster

Comment #230 - Posted by: Marty at January 4, 2014 7:20 AM

8 Rounds RX's with
altitude training mask 3000feets

Comment #231 - Posted by: alonso at January 4, 2014 7:49 AM

8 rounds + 18 reps

Comment #232 - Posted by: BW at January 4, 2014 8:15 AM

9 + 5 RXd

Comment #233 - Posted by: BPemberton at January 4, 2014 8:26 AM

Able to do 6 complete rounds and time expired after 10 squats in the 7th round

Comment #234 - Posted by: Troy at January 4, 2014 8:50 AM

11 rounds

Comment #235 - Posted by: Derek W. 23/5'8"/160lb at January 4, 2014 9:02 AM

8+5 Pullups Rx

Comment #236 - Posted by: Glenn Ellis at January 4, 2014 9:31 AM

CF Day #1 - Gotta start somewhere

6 rounds + 2 pull-ups (pull-ups unweighted)

Comment #237 - Posted by: Andrew B. at January 4, 2014 10:15 AM

16 rounds RX. Squats got tough, DB was awkward to hold between the legs! Nice one!

Comment #238 - Posted by: Jared Davis at January 4, 2014 10:27 AM

M/34/190/70"

Rx 10 rounds

lost lots of time fiddling with dumbbell strap to waist. probably could have found a better way

Comment #239 - Posted by: Justin Fisher at January 4, 2014 10:58 AM

7 rounds

Comment #240 - Posted by: myles456 at January 4, 2014 11:00 AM

Rx'd 11 rounds.
Did 12 rounds at 20:20

Comment #241 - Posted by: 26/m/6'2"/240# at January 4, 2014 11:21 AM

11 rounds +5 as Rx'ed

Comment #242 - Posted by: Apolloswabbie at January 4, 2014 11:28 AM

5 20# kb pull ups
10 push-ups (30 in box)
15 squats (45# plate)
10 min amrap
6 rounds

Comment #243 - Posted by: Patrick F at January 4, 2014 11:29 AM

10 rounds + 5 pullups

5 straight pullups
10 pushups with feet on bench
15 squats with 20 kg plate

Comment #244 - Posted by: Tomi K. (M31/180/82) at January 4, 2014 11:37 AM

7 rds + 5 pull ups + 5 push ups RX

I found resting the plate on my back, holding it against me with my finger tips, and bringing my elbows close (almost pinching them) worked best for me than holding/hugging saved my arms. I just had to fight to keep my elbows up, chest up, and driving the knees out going down.

Comment #245 - Posted by: Eric Maciel at January 4, 2014 11:48 AM

As RX'd
5Rounds + 4Pullups
Pullups Killed Me. Dumbbell Between Feet Not Fun.
Weighted Vest Would Have Been Nice And Allowed Me To Kip.

Comment #246 - Posted by: Michael Kirby at January 4, 2014 11:48 AM

M/28/180/69"

8 rds + 2 pus rx.

I suck at pull ups so bad... Haha.

Comment #247 - Posted by: dorkiz at January 4, 2014 12:26 PM

M/23/5'11"/183.8

9 rounds. RX'd.

Comment #248 - Posted by: MilesForks at January 4, 2014 12:42 PM

M/36/180lbs

10 rounds
5 rds as RX'd
3 rds with 25lbs PU
2 with no weight

I was stoked until I saw the thing about 20 rds. Those guys are super human.

Comment #249 - Posted by: Dave at January 4, 2014 1:13 PM

Rx'd
9 rnds + 5 pullups

Comment #250 - Posted by: JBS at January 4, 2014 2:11 PM

8 1/2 rounds as rx'd

Comment #251 - Posted by: cole m/19/6'4''/185 at January 4, 2014 2:16 PM

M/34/6'1"/185

Rx'd
7 rounds+ 5 pull-ups+ 10 push-ups+ 4 squats

Just missed 8 rounds by 10 seconds, but finished out the set anyway.

Comment #252 - Posted by: NickName at January 4, 2014 2:19 PM

5 rounds in 10 min as a beginner
Assisted PU 80lb counter weight.
Adjusted push-ups to nurse shoulder injury
25lb weights squat

Comment #253 - Posted by: Lonna at January 4, 2014 2:27 PM

Regular Cindy:
5 Pull up
10 Push up
15 Squats

16 rounds even.

First ever RX'd Cindy. Didn't have sufficient pull ups before to do it. Pretty happy!
M/5'9"/196

Comment #254 - Posted by: CharlieBoulder at January 4, 2014 2:55 PM

Scaled PU.
PU: 20lb vest x5
pu: 30" box x10
SQ: 45lb plate x15
20 min, 8 rounds.

Comment #255 - Posted by: Harpo m/46/5'7"/145 at January 4, 2014 3:19 PM

10 rounds + 3 pull ups

Only first round of pull ups weighted

Comment #256 - Posted by: G (M/35/6'6"/250) at January 4, 2014 3:56 PM

TOUGH!!!

20 lb weight vest pullups/pushups
+10 lb for squat

7 rds +2 pullups

my pr Rx Cindy is 17 this was tougher than i expected

Comment #257 - Posted by: jla at January 4, 2014 3:58 PM

m/44/160

13 rnds + 3 pull ups
As rx'd

Comment #258 - Posted by: Seth H. at January 4, 2014 4:01 PM

11 rounds 1 pullup rx'd

Comment #259 - Posted by: Tormod at January 4, 2014 4:50 PM

Complete as many rounds as possible in 7 minutes of:
5 pull-ups, small and medium band
5 Push-ups
10 Squats 4 rounds

Comment #260 - Posted by: ccraft at January 4, 2014 4:51 PM

8 rounds
unweighted pull-ups

Comment #261 - Posted by: Anna at January 4, 2014 4:52 PM

13 rounds + 5 weighted pullups Rx'd

Comment #262 - Posted by: DLW M/47/179 lbs/6'0" at January 4, 2014 6:43 PM

Male/15yrs/135lbs
As Rx
11 rounds, no mas
This one is a killer!

Comment #263 - Posted by: Kayman at January 4, 2014 7:16 PM

Did easy Cindy with kid in globo this AM

10 min amrap of 5 pu, 10 pushups, 15 squats

7 + 5 pu for kid, 6 rounds flat for me

First 3 rounds of pullups deadhang, no weight assist - woohoo.

warmup - 5x3 snatch 55-95#; 9-7-5 untimed of 95# dl, squats

Comment #264 - Posted by: matt h 52 5'11" 182 3.9.11 at January 4, 2014 8:27 PM

8 rounds, 2 reps as Rx'd
Pull-ups killed me. Overall feeling put in my place by this one.

M/27/5'11"/175

Comment #265 - Posted by: Evan at January 4, 2014 9:50 PM

2014-01-03: 100 rounds of stair challenge @ 1:13:40.

Comment #266 - Posted by: gs at January 5, 2014 2:50 AM

2014-01-03: 100 rounds of stair challenge @ 1:13:40.

Comment #267 - Posted by: gs at January 5, 2014 2:50 AM

10Rounds

Comment #268 - Posted by: marchenke at January 5, 2014 3:20 AM

16 rounds in 20 minutes.

New to crossfit and really liking these workouts. did strict pullups with the weight. Haven't figured out the other techniques you use for other pullups. Anybody wants to give me some hints you can email me cremick23@gmail.com Thanks

Comment #269 - Posted by: cremick at January 5, 2014 8:15 AM

M/28/180lb

9rounds event-I enjoyed this one!

Comment #270 - Posted by: Jonny M. at January 5, 2014 9:59 AM

at bluffton Y
2.5 Mile run
Then
10 Rounds of Regular Cindy
Then
50 Weighted Sits

Comment #271 - Posted by: dyagg at January 5, 2014 11:09 AM

Was shooting for 8 rounds but lit a fire under my ass and knocked out 12!
5 weighted pull ups @ 25#
10 push ups @ 30"
15 weighted squats with 45# plate

Comment #272 - Posted by: Dylan at January 5, 2014 12:14 PM

M55/6'1"/210#

10 rounds with mods

Assisted pullups (70#)
std. pushups
25# wt for squats

Performed 140104

Comment #273 - Posted by: jeftyg at January 5, 2014 12:58 PM

Male 39/5'8/75k
"Hard Cindy"
15 rounds was happy with that!
Big N got 19!!!

Comment #274 - Posted by: Weebill at January 5, 2014 1:05 PM

Gavin,

After looking at your performance and seeing your height and weight, 19 blocks is probably too much food for you. (I'm practicing restrained understatement)

16 blocks is going to give you much more of what you're looking for.

Hit me up at greg@crossfit.com.

Comment #275 - Posted by: Coach at January 5, 2014 5:13 PM

11 rounds rx'ed
M/39/5'8"/180

Comment #276 - Posted by: Dominic at January 5, 2014 6:28 PM

M/17/145#
16 round + 5 pull ups rx'd
New to crossfit but seems really fun

Comment #277 - Posted by: Hector at January 5, 2014 7:07 PM

8 rounds + 5 Pullups
Only had a 25 pound dumbbell so I increased the reps to 7 instead of 5 for Pullups. (Same total weight lifted per round)

Comment #278 - Posted by: Victor 26/168/6'1" at January 6, 2014 4:04 AM

M/46/5'11"/205

12min AMRAP

5 10# weighted pull-ups
10 push-ups with feet on 24" box
15 squats with 20# dumbbell in each hand

5 rounds

Comment #279 - Posted by: nutfam at January 6, 2014 5:12 AM

12rounds

Comment #280 - Posted by: Jacques at January 6, 2014 7:30 AM

scaled normal Cindy

15 Rds

Comment #281 - Posted by: Nate at January 6, 2014 7:48 AM

15+12

Pull Ups - 25# DB between thighs
Push Ups - 24" box, chest to floor
Squats - 25# bumper

Comment #282 - Posted by: Sheila Barden at January 6, 2014 8:42 AM

15 rounds in 19 minutes, rx+

40lb dumbbell. 36" box.

Comment #283 - Posted by: aermio m/34/67/164 at January 6, 2014 10:03 AM

7 rounds Rx'd

Comment #284 - Posted by: Dustin Sargent at January 6, 2014 11:00 AM

9 rounds a RX'd

Comment #285 - Posted by: Dain Lewis 34/200/5'11" at January 6, 2014 11:06 AM

8th day
pull-up , no weight & assiste
push ups as Rx
squats as Rx

Comment #286 - Posted by: Apodigo at January 6, 2014 11:10 AM

8th day
pull-up , no weight & assiste
push ups as Rx
squats as Rx
9 rounds

Comment #287 - Posted by: Apodigo at January 6, 2014 11:11 AM

8th day
pull-up , no weight & assiste
push ups as Rx
squats as Rx
9 rounds

Comment #288 - Posted by: Apodigo at January 6, 2014 11:12 AM

10 rounds + 5 pullups. Rx. Strict pullups with belt, loading pin & 35lb bumper.

Comment #289 - Posted by: tylar (m/31/6'/178lb) at January 6, 2014 2:19 PM

13 rounds + 19 reps

Pull-ups with 25lb DB
Push-ups with feet on 24in. box
Squats with 35lb plate

Comment #290 - Posted by: Cara at January 6, 2014 3:25 PM

Rxd
12 rds, 3 pull ups

Comment #291 - Posted by: Dave 31/6'/180 at January 6, 2014 6:54 PM

scaled
weighted pullups to 10#
pushups on 24 inch box

9 rounds + 1 squat

Comment #292 - Posted by: ScooteR at January 7, 2014 5:01 AM

M/36/6'3"/200

11 Rds + 1 Pull-up

Flat again today

Comment #293 - Posted by: Ben S at January 7, 2014 5:47 AM

M/33/215#

10 Rounds Rx

Comment #294 - Posted by: Josh Holden at January 7, 2014 6:22 AM

m/42/5'11"/165

6 rds + 1 pullup Rx

retired army 1SG
clarksville, tn

Comment #295 - Posted by: mark nash at January 7, 2014 8:04 AM

8 rounds with :45 remaining. Used an oly bar and alternated rounds of BS and FS.

Comment #296 - Posted by: Xman at January 7, 2014 9:14 AM

9 rounds as Rx'd

Comment #297 - Posted by: Evan Reeve at January 7, 2014 10:38 AM

Scaled to Semi-Hard Cindy
10 minutes of:
5 weighted pull ups with 25 lbs.
10 push ups with feet on 24" box
15 squats holding 35 lb db

6 rounds + 2 pull ups.

Semper Fi!

Comment #298 - Posted by: MajorDad (M/54/6'3"/168) at January 7, 2014 12:10 PM

RX'd 9 Rounds + 5 pullups, pullups sure got tough. Bench pressed and front squatted before

Comment #299 - Posted by: Kyle Pelech at January 7, 2014 1:07 PM

Subbed HSPUs for feet-elevated push-ups. Otherwise, as rx'd. 8 rounds + 2 Squats. Did right after 5-3-1 Deadlifts.

I tried out feet-elevated push-ups in warm-up without problem, but ultimately I decided to sub HSPUs, to ensure I didn't re-strain the pec. Did weighted pull-ups with a weight belt and chain around a 35# plate. Thought this would make for faster transition time and still allow me to kip, but I think a weight vest would have been a better choice. The plate tended to swing a bit. Put the 45# plate on my upper back for squats. Unbroken through round 5, then had to break pull-ups as well as HSPUs. HSPUs really slowed me down at the end. Fun variation on Cindy...much less painful.

Comment #300 - Posted by: Mel 40m/5'10"/180 at January 7, 2014 2:02 PM

Scaled to Semi-Hard Cindy
12 minutes of:
5 jump pull ups
10 girly push ups
15 empty squats

7 rounds

Comment #301 - Posted by: pixxelchick at January 7, 2014 2:12 PM

as rx'd - 9rds + 2 pullups

Comment #302 - Posted by: Casey Ray at January 7, 2014 2:29 PM

7 rnds
weighed pulls ups - 5 pds
24 inches box
squats - 25 pds plate

Comment #303 - Posted by: Fiona at January 7, 2014 2:51 PM

14 rounds +4 pull-ups

Grrr!

Comment #304 - Posted by: hillbilly M/31/5'11''/175 at January 7, 2014 4:13 PM

As Rx'd:

11 rounds + 5 pullups.

M/50/190

Comment #305 - Posted by: John4726 at January 7, 2014 5:50 PM

15#-24''-25#. 9 rounds

Comment #306 - Posted by: lucio1928/41/182/95 at January 7, 2014 6:24 PM

8 rounds. Scaled to ring rows, PUs rotated between 30", 24" and flat.

Comment #307 - Posted by: JFM at January 8, 2014 8:52 AM

16 rounds
5 pullups
10 pushups
8 squats

did squats holding a 45 lb weight vest in front

Comment #308 - Posted by: Zack at January 8, 2014 11:57 AM

M/ 39/ 130 lbs/ 5'-6"
As Rx: 11 complete rounds
I did this today at lunchtime.
Great WOD.
For me, I did a rowing wod last night and I was feeling it on my forearms on the squats with those big plates digging into my skin. I must ahve been being pulled a little onto my toes because my calvs are a bit sore as well.
I was super strict on all movements and took a few seconds break inbetween each station and after each round, except the last round to squeeze in the last round before 20 minutes expired.
I don't do Cindy anymore since doing it a lot when I started and bodyweight movemetns I usualyl do well on, so I don't stress them as much as weighted exercises since I need more practice on those. These twists make this a totally different workout than the original Cindy.
Good time.

Comment #309 - Posted by: Anton at January 8, 2014 12:27 PM

12 rounds

Comment #310 - Posted by: Kevin: M/42/195/6' at January 8, 2014 3:35 PM

20# weighted vest for pu's
Otherwise as rx'd

9 rds + 5 pu + 1 pushup

Comment #311 - Posted by: drew m/45/5'10"/170 at January 8, 2014 6:37 PM

45/m/176cm/73kg

As rx'd

9 rounds + 17 reps

Completed round 10 anyway.

Used a 45 pound KB for the squats.

Started slow and strict. Halfway through, when muscular failure kicked in I began using a slight kip for the pull-ups and did faster push-ups and squats which was a lot easier.

Next time I'll start faster and do 10+ rounds.
Nice workout.

Comment #312 - Posted by: Memuc at January 9, 2014 7:39 AM

M/54/154/1-1-06

25# for both PU and Squats.

7 + 14

Comment #313 - Posted by: bingo at January 9, 2014 5:01 PM

5 Weighted pull-ups, wore SCBA airpack
10 Push-ups with feet on tailboard of engine
15 Squats holding a 45lb(goblet squats)

9rounds + pull-ups & push-ups

Comment #314 - Posted by: MAllen M/35/5'11''/180 at January 9, 2014 6:26 PM

11 rounds + 5 pull ups
Done after press 5x5
got to 60 x 3
Have a stomach bug

Comment #315 - Posted by: Mik at January 9, 2014 11:16 PM

46m,72/202
sub 8 for 35lb p/u (torn bicep- stronger last 6mo)
6 rds + 5p/u, 10 push-ups

Comment #316 - Posted by: will h. at January 10, 2014 6:37 AM


22'' box for pullups
44# kb for squats
9 rounds + 24 reps

Comment #317 - Posted by: M/29/5'8''/77k at January 10, 2014 9:06 AM

Got to love Cindy!!

Just got back from hols so decided to start back with this as I missed it.

Comment #318 - Posted by: Steve at January 10, 2014 9:45 AM

10 minutes

5 sets

Comment #319 - Posted by: Ukkrew at January 10, 2014 10:08 AM

2 full cycles behind...

11 rds even with 30# kb & 24" box.

Comment #320 - Posted by: ART/M45/5'5"/150 at January 11, 2014 6:13 AM

6 rounds even
just reg pullups rest as Rx

Comment #321 - Posted by: fp at January 11, 2014 10:52 AM

Did this Saturday, 11 Jan 14.

Did 5 rounds RXd in 12 mins. Intensity started to drop, so I dropped the weight on pull-ups and subbed C2B (something I have been working on getting more fluid at with the butterfly). Did 4 rounds + 5 C2B/10 Push-ups/8 Squats

From Italy,
MJ

Comment #322 - Posted by: Mighty Joe at January 13, 2014 12:49 AM

7 rounds at 18:28
Each round took from 1:52 (round 1) to 3:04 (round 4), so if figured I could not get another complete round.
Took a breather and then did round 8 untimed for icing on the cake.

Most pull ups unbroken til then end, squats were slow and steady, push ups were with feet on a bar at 30in and were all unbroken (push ups weren't too bad, most likely because my feet were like a fulcrum which had the affect of making it seem more decline than incline.

Nice twist on a good wod.

Comment #323 - Posted by: clark at January 13, 2014 3:56 PM

10 Rounds + 5 pull-ups. Push-ups done with feet on 20ish" bench.

Comment #324 - Posted by: Edwin 31/M/68"/170 at January 15, 2014 3:16 AM

Rxd
8 rounds + 5 pull-ups + 10 push-ups

Comment #325 - Posted by: Artur G at January 15, 2014 8:50 PM

12 rounds
Pull-up assisted
Push up 24"
Squat 25lb
Not bad looking forward to geting better.

Comment #326 - Posted by: Greg at January 17, 2014 9:29 AM

Scaled to:
pullups with 25# plate in backpack
push ups with the same backpack on, feet on 20# bench
suqts with 35# DB. did one round with plate and as am iffy on flex and working on it, the dumbell/goblet made it less ilekley to hurt self
with all that did 7 rounds plus 5 pull ups, 10 push ups

Comment #327 - Posted by: J.P./MA/69.5"/195/51/M at January 17, 2014 11:17 AM

Rxd +1

10 rnds + 3 pullups

Pu on 30"
Pullup 35 Pds
Squats 55 pnds

Comment #328 - Posted by: hollyhog at January 17, 2014 5:37 PM

As rx'd. 9 rounds, wen't kinda light

Comment #329 - Posted by: Anders 26y,73 kg,179 cm at January 19, 2014 2:04 AM

8 rounds + 2 pull-ups

Pull-ups really slowed me down.

Comment #330 - Posted by: Justin M/27/5'8"/144 at January 20, 2014 9:47 AM

8rnds wearing 20lb vest
added 15lbs for pullups (35total)

Comment #331 - Posted by: cscarr52 m/48/190 at January 20, 2014 5:13 PM

Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 20 pounds
10 Clapping Push-ups
15 Goblet Squats, 45 pound dumbbell

10 rounds + 5 push-ups + 10 squats

First XFit in awhile...need to work on getting the intensity back.

M/29/5'11''/190

Comment #332 - Posted by: Kent at January 22, 2014 10:17 PM

M/34/5'7"/168
RX 13rds plus 4 pull ups

Comment #333 - Posted by: Mark Salzman at January 24, 2014 10:22 AM

53/m/190

8rds + 5

Comment #334 - Posted by: denob at January 24, 2014 12:00 PM

11 rounds + 1

34 inch box

Comment #335 - Posted by: savetheh at February 3, 2014 8:01 AM

regular Cindy

Aaron 13 + 5 + 4 (b/m)
Elizabeth 15 + 3 (m)
Jacqueline 16 + 5 + 1 (sb/m)
Carter 12 (sg/m)
Kate 12 + 5 + 4 (sb/m/box sq)
Pryde 15 + 5 + 7 (sg)
Amanda 12 + 5 (g/m)
Lauren 9 + 5 + 10 (black/m) - in season
Veronica 13 + 5 + 10 (g/tire)
Jason 14 + 3 as rx'd
Tara 15 + 5 (black/10# db press)
Anita 15 + 5 (g/10# db press)
Erin Kav 16 + 5 + 2 (sg/m)
EP 16 (g/m)
Bubs 18 + 5 + 9 (sg/m)
Ricky 17 + 5 (sb/m)
David 18 + 5 + 8 as rx'd
Mr. Wonsil 18 + 5 + 1 (b/m)
Master P 19 + 5 + 3 (b/m)
Elle 8 (g/knees/in-season)
Mrs. C 16 + 5 (b/knees)
Jack 14 + 1
Collin 20 +4
Crystal 16 + 5 + 10 +12 (g/knees)
Aaron S. 9 + 5 +10 +3 (in season)
Marianna 16+ 5 + 10 + 3 (b/knees)
Mrs. Pip 16+ 5 + 7 (g/knees)
Kyle 18 + 5 + 10 + 14 (ring/knees)
Pudge 20 + 5 (b/knees)
Wendy 14 + 5 + 10 (black & sg/knees)
Steve 16 + 5 + 10 (sg/knees)
Murley 10 + 5 + 5 (in season)
Alex Faust 17+ 4

Comment #336 - Posted by: Champions Club at February 3, 2014 9:46 AM

6 rounds + 2 pull-ups

Comment #337 - Posted by: Manchild at February 3, 2014 6:06 PM

did regular cindy

10 rounds + 5 pushups

m/43/5'8/238

Comment #338 - Posted by: phat boi at February 7, 2014 9:25 AM

25 lbs for pull-ups

9 rounds + 2 pull-ups

Comment #339 - Posted by: JAM15 at March 23, 2014 6:21 AM
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