May 11, 2014

Sunday 140511

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squats

Compare to 121119.

2014CFGR_ME5_174952_DTR_9543_th.jpg

Enlarge image

Elijah Muhammad, 3:33 on Event 5, South East Regional.


Baby on Board by Kristin Auger - CrossFit Journal article [pdf]


Watch live Regional coverage.

Posted by Pukie at May 11, 2014 5:00 PM
Comments

Way to go EZ!!!!

Comment #1 - Posted by: mrl at May 10, 2014 5:22 PM

Murph Prep

Comment #2 - Posted by: Archie Bass at May 10, 2014 6:01 PM

3 rounds + 9 squats in sub-round 2 (PR by 12 reps)

As rx'd

Comment #3 - Posted by: Brett (25/M/188cm/79kg) at May 10, 2014 6:50 PM

Thanks @Jim K for missing me (at least someone did) not being able to train properly for a mouth was so bad. I could not believe how much I missed CrossFit..... and you guys. .. will do today's WOD later..

Comment #4 - Posted by: RW/50/5:8/183 at May 11, 2014 1:22 AM

Missed 15 squats to complete 4 rounds.

No excuse, but I'm tired, I have shoulder pain and the run is almost 500m here :)

Comment #5 - Posted by: Arthur Clement at May 11, 2014 3:25 AM

4 rounds, and a fifth of the 5th 400m.

Comment #6 - Posted by: Jacob M. K. at May 11, 2014 3:35 AM

5 rounds + 1 pull ups

Comment #7 - Posted by: Sempay at May 11, 2014 4:13 AM

Cindy with a little run eh???

Comment #8 - Posted by: JF at May 11, 2014 4:59 AM

4 rounds + 100m

Comment #9 - Posted by: EricS M/33/5'10/175 at May 11, 2014 5:11 AM

3 rounds
plus about 25m run
looking forward to see
how the usual suspects
crush this one.
snails run faster than me.

Comment #10 - Posted by: Mike Andridge/44/5'8"/175 at May 11, 2014 5:42 AM

4rds + 400m run + 1rd

Comment #11 - Posted by: Stacey 39/6'2"/180 at May 11, 2014 5:49 AM

5 rounds

Comment #12 - Posted by: Ilcho at May 11, 2014 5:52 AM

4 rounds + 400 meters

Comment #13 - Posted by: gb 46/m/71"/185# at May 11, 2014 5:53 AM

4 rnds + 400m & 1rnd
So much harder than I thought.

Comment #14 - Posted by: Jbs at May 11, 2014 6:11 AM

5 rounds + 50 METERS
M/26/220 LB
CROSSFIT LEBANON

Comment #15 - Posted by: badih at May 11, 2014 6:37 AM

AMRAP 20:00
Missed 4 complete rounds by 11 squats.

Comment #16 - Posted by: ChuckB M/56/5'11"/165 at May 11, 2014 6:38 AM

4 rounds + 340m of round 5.

Comment #17 - Posted by: Pip at May 11, 2014 6:46 AM

Sunday musings…

1) Illin'. This respiratory thing can go away any time now, thank you very much. Totally get what you're feeling RW.

2) Breakable. We learn in our L1 seminars that CF is universally scalable. We talk about it here all the time. The good folks at Brand X give you 4 or 5 versions of each WOD published on .com every single day. And yet certain folks in all too predictable groups continue to get broken.

My brother-in-law was in town for about 14 hours to pick up my darling and altogether delightful niece at school. Great visit, but one that was tarnished by his tale of yet another injury which came from "too much" in his Box. It's tragic, really, because Pete really loves CrossFit. He openly states that it's the only thing in his 51 years that made him excited to exercise. Now despite his love for it he's afraid to start up again.

Who's to blame? Certainly Pete bears some responsibility because he admittedly can't make himself throttle down during a WOD, and he has never insisted that he be slowly ramped up to having the ability to safely redline each WOD as Rx'd. Here's where the coaches at his Box, especially the lead dogs, need to step in.

Lil'bingo has 3 or 4 guys just like Pete, mid-life men who are driven to perform, and a couple of them ended up "breaking". The one who just crumbled under the intensity of the volume of even heavily scaled WOD's was a pretty simple fix, especially since he realized his problem and brought it to his very young coaches. Scaling for him needed to include less volume, lengthening and flattening the steepness of his onramp to the highway of fitness.

The other client was just like Pete. He broke himself by redlining when he knew he shouldn't/couldn't. Here's the difference, though. Lil'bingo's client got smothered in coach attention after his injury because it was clear, and he admitted, that he was not to be trusted to protect himself. Injure yourself by not listening to or following advice? Shame on you. Do it twice though and at least some shame on your coach. That's part of the beauty of a Box vs. just being on your own, the fact that a coach lives in the box.

The message here is to the coaches in the Box: the further away we are as athletes from the athletes you may be coaching to the Games the MORE attention we need. Job #1 is don't break us. Job 1A is keep up from breaking ourselves.

3) Mom. It's Mother's Day in America. Mrs. bingo, mother to "The Heir", "Lovely Daughter", and "Lil'bingo" is astride her beloved Lyra, riding riding right in front of me as I type. They are a beautiful couple, all the more so because of the joy that springs from their mutual love and trust. Two very happy girls sharing their passion. Nothing in my life (except Mrs. bingo) makes me as happy as riding Lyra makes Beth happy.

A Mother's Day gift was easy for me: make sure my girl got to ride her horse.

Other than that the gift that I will send to my Mom, and the one I'm hoping my kids will send to Mrs. bingo, is a simple expression of how wonderful it's been to be her son. I'll search my internal hard drive for a couple of happy memories and bring them up when I call her. I'll make sure to let her know how lucky I am to still be the son of a Mom. In my case I'll also gently tease her about how she can probably relax a bit on the need for ongoing parenting her son, but we'll both know that dialing back on that is genetically impossible, another source I hope of happiness and smiles between us.

Unlike Father's Day, a day that I've proposed should be spent in the active pursuit of fatherly stuff, Mother's Day is quite reasonably a day to devote to whatever Mom might want just for Mom's sake. Like an hour at the barn for Mrs. bingo, or an hour at the Box for anyone who shows up to the Open Gym I'll run in a bit. And if Mom wants to do some Mom stuff today, well, we should all be as OK with that as we possibly can, at least for today.

Happy Mother's Day to all of you still fortunate enough to have a Mom to celebrate, like me, and the Clan bingo progeny. Tears and only the happiest of memories for those orphans of any age who must make do with only memories, again hopefully happy. Happy Mother's Day to each and every Mom chez CrossFit, making the world a better place one MomWOD at a time especially Shelly who will hover over "The Heir" for a couple of months. I hope you all get to do just exactly what you want all day!

Now, off to see what else will make Mrs. bingo smile! Happy Mother's Day to my darling Beth.

I'll see you next week...

Comment #18 - Posted by: bingo at May 11, 2014 7:26 AM

4 rounds + abut 70m

I'm liking the runs of late...I've become way slow!

RW, glad you're healed and back in action.

ChuckB and Mike A, good to see some early Sunday workouts!

Comment #19 - Posted by: Jim R. 51/5'8"/157 at May 11, 2014 8:14 AM

1 full round + 400 m (not for time)
then...
3x5 bench press @ 115
first workout in months

good to know I can still beat my dad in ONE 400m

Comment #20 - Posted by: Josh R. 17/6'2"/~170# at May 11, 2014 8:24 AM

4 rounds + almost got the extra lap (~350 meters)

Comment #21 - Posted by: Brad H at May 11, 2014 8:33 AM

3 rounds + 450 meters

Running on an indoor track so 11 laps = 1 Mile. Ran 3 laps that roughly equals 450 meters for each round.

Comment #22 - Posted by: BW at May 11, 2014 8:40 AM

5 rounds + 200 meters

Comment #23 - Posted by: Mike B. at May 11, 2014 8:41 AM

3 rounds + 100m

Toes to bar, instead of pull-ups
Runs outside in great weather!

Comment #24 - Posted by: Carole (F/55/5'6"/135) at May 11, 2014 9:15 AM

4 rounds + 350m

Runs on elliptical.

Comment #25 - Posted by: Kevin C. (M/55/5'11"/174) at May 11, 2014 9:16 AM

@RW- welcome back! Glad to see you are able to train again.

@Mike A, ChuckB, and Jim R.- you guys are all looking great!

Comment #26 - Posted by: Kevin C. (M/55/5'11"/174) at May 11, 2014 9:19 AM

46/m/176cm/73kg

Sub'd 400m rows for runs

4 rounds + 400m row + 2 rounds of Cindy + 5 pull-ups + 2 push-ups

Next time I'll complete the 5 rounds...

Comment #27 - Posted by: Memuc at May 11, 2014 9:26 AM

Worked out at the box yesterday. Rest today. Spend time with mom. Happy Mother's Day! See you tomorrow.

Comment #28 - Posted by: Jim K m/143/5'6"/38 at May 11, 2014 9:30 AM

Made up some other WODs I've missed last couple of days.
Regional event 6; time: 27:34

First sn@tchpractice though and finished of with DU practice. Finally I think I'm on to something with the DUs. Start to get the feeling of the timing.

Comment #29 - Posted by: Tomas (Sweden) 40yo/177cm/71kg at May 11, 2014 10:07 AM

6 rounds rx plus 7 th round run and pull ups

Comment #30 - Posted by: Mayhem2100 at May 11, 2014 10:12 AM

3 1/3 rounds

Comment #31 - Posted by: Keith at May 11, 2014 10:15 AM

3 rounds + 1 400m run. Happy Mother's Day mommies!

Comment #32 - Posted by: Matt von L (28/m/6'0"/200) at May 11, 2014 10:32 AM

M / 1,64m / 64kg

3 rounds +2/3rounds

running on the treadmill

Comment #33 - Posted by: Bruno Christ at May 11, 2014 11:06 AM

3 r
M/43/81

Comment #34 - Posted by: nicola toffolon at May 11, 2014 11:09 AM

4rds

Comment #35 - Posted by: DLong M/38/5'10"/185 at May 11, 2014 11:15 AM

5 rounds + 1/8 mile

Comment #36 - Posted by: Tom G at May 11, 2014 11:29 AM

4 rounds in 19:56.

Comment #37 - Posted by: Bill at May 11, 2014 11:34 AM

5 rounds + 400m & 5PUs (PR)

Comment #38 - Posted by: MAGNUS 28/5'8"/155 at May 11, 2014 11:45 AM

4 rounds plus 15 pull-ups (PR)

Comment #39 - Posted by: mlt at May 11, 2014 11:56 AM

Rx'd

3 rds + (400m, 5 pull-ups, 5 push-ups)

Comment #40 - Posted by: porffenton M/30/5'8"/150 at May 11, 2014 11:58 AM

4 rounds + 190m

Glorious to be running outside again

Thanks

Comment #41 - Posted by: mikeyb m/53/178 at May 11, 2014 11:59 AM

Wow. Would like to see a main site video of Elijah's 3:33 in event 5. Impressive.

Comment #42 - Posted by: Greg at May 11, 2014 12:15 PM

Ran outside - as rx'd:

3 rounds + 400 + 2 rounds of the triplet

(Finished 4 full rounds in 20:38)

Comment #43 - Posted by: dsm19 / 35 / 6'0 / 210 at May 11, 2014 12:24 PM

M/27/5'8/165

4 rounds as rx'd

Comment #44 - Posted by: nelsmich at May 11, 2014 12:32 PM

2 rounds + 400 + 70 reps

I kept screwing up...I would do one round of Cindy, then start running, realized I messed up, run back, do another round, forget to do the third...

Wasted a lot of time.

Comment #45 - Posted by: buffedout at May 11, 2014 12:52 PM

Thanks Kevin C and Jim R! Nice work yourselves!
I hear you Carole! Great weather at last! I think that long cold winter slowed a lot of us down Jim R and Mike A. I too actually enjoyed the runs.
Welcome back RW!
At first glance at the picture, I thought Elijah was sitting on the crossbar! Great performance!

Comment #46 - Posted by: ChuckB M/56/5'11"/165 at May 11, 2014 12:55 PM

4 rounds, all pull ups strict

Comment #47 - Posted by: George Sterner at May 11, 2014 12:56 PM

CFWU x 1, some add'l warm ups

4 Rds in 22:22.

Comment #48 - Posted by: F15E_WSO/51/M/185 at May 11, 2014 1:28 PM

5 RDS + 250m run

Comment #49 - Posted by: Jennah Quinn at May 11, 2014 1:36 PM

Subbed runs with 500m row

3 rnds + 5 pull ups & 10 pushups

Comment #50 - Posted by: Craig Beveridge 39/5'11/210lbs at May 11, 2014 2:08 PM

At first I misread this and thought it was only one round of Cindy after each Run. Luckily I caught it right before I started. Was looking at everyone else's results and thinking I was hot stuff or something. Nope. Ha ha

4 Rounds and 1 x 400 Meter Run

Did this one outside.

Comment #51 - Posted by: Trent M. 34/5'10"/185 at May 11, 2014 2:34 PM

@Mike Andridge, ChuckB, and Jim R, Kevin C, porffenton, Carole - awesome effort, everyone! I'm with you Mike, I need to run faster.

Got my weekend pass for Central East Regionals! Just watched the South East final women's heat and can't wait!

Comment #52 - Posted by: Joe Northside m/35/70"/195 at May 11, 2014 2:51 PM

3 rounds + 400m run + 3 pull-ups (3 rounds even on 121119 with 75# on the Gravitron)

Hang Squat Sn@tch 1-1-1-1-1 reps
95 - 115 - 125 - 135 - 135

Comment #53 - Posted by: Joe Northside m/35/70"/195 at May 11, 2014 2:52 PM

Comments filtered.
Nice work Joe N.!

Comment #54 - Posted by: ChuckB M/56/5'11"/165 at May 11, 2014 5:10 PM

4 rounds + 3 squats RX

Comment #55 - Posted by: Jobes at May 11, 2014 5:23 PM

I was complaining about the programming at my box because they frequently program AMRAPs with running that always end when you are on the middle of a run and are super frustrating. I pointed out how HQ never does AMRAPs with runs...until today.
Oh well...

Comment #56 - Posted by: bird 50y/o 5'9" 183 at May 11, 2014 5:25 PM

Thanks Kristin Auger for the great article on Mother's Day. I'm 19 weeks pregnant with my 4th and still going strong in my garage every day. This is my second pregnancy with CrossFit to keep me going and it is all about listening to my body and not someone outside of it to tell me what to do. My midwives always advocated listening to your body, and it pays off throughout pregnancy, birth, and postpartum.

Comment #57 - Posted by: KellyO at May 11, 2014 5:37 PM

4 completes rds, + 125m of run

Comment #58 - Posted by: Sebastian 45/6'2"/180 at May 11, 2014 5:59 PM

Ouch !
Finished 2nd set of squats on 5th set !=hurtbox

Comment #59 - Posted by: Josh c at May 11, 2014 6:22 PM

Bingo?

Comment #60 - Posted by: hollyhog at May 11, 2014 7:31 PM

4 rnds + 400m then 46 reps

Comment #61 - Posted by: Jake Kiddoo at May 11, 2014 8:02 PM

2 раунда+2 минираунда отжиманий, подтягиваний и приседаний

Comment #62 - Posted by: dima at May 11, 2014 8:19 PM

4rds + 400m + 5 Pull-ups and 2 push-ups. Felt pretty good until round 4 and then really started to feel those 400 meters.

Comment #63 - Posted by: NickR at May 11, 2014 8:33 PM

sub 500m rows, scale pullups to +36-+54# gravitron assist:

2 rounds + 500m row + 5 pullups + 10 pushups

c/d: 20-35# kb one-arm walks, 10-7-5 hspu (2nd level smith bar); 2x5 t2b; 20 mins rest, then 8 x 90-100m sprints on lax field (:29-:18)

Comment #64 - Posted by: matt h 52 5'11" 180# 3.9.11 at May 11, 2014 9:10 PM

Rx'd
4 rounds + 400m run + 2 nested rounds

Comment #65 - Posted by: phill 37°21'41"N 118°23'43"W at May 11, 2014 10:01 PM

2 rounds + 400m run

Comment #66 - Posted by: Tonny at May 11, 2014 10:35 PM

5 rounds + 100m run

Comment #67 - Posted by: Mahmood Sharkatly at May 11, 2014 11:07 PM

3 rounds + 5+10+15

Comment #68 - Posted by: andrey at May 12, 2014 3:29 AM

47/F/5'4"/125
3.5 mile run. Then...
3 rds +400m run.

Comment #69 - Posted by: Dawn at May 12, 2014 4:40 AM

3 rounds + 400 meter run +2 rounds of pull ups, push ups, squats
Last time 3 rounds and assisted pull ups

Comment #70 - Posted by: D.S. F 52/5'6/117 at May 12, 2014 6:06 AM

4 rounds complete with 34 seconds remaining

Comment #71 - Posted by: ady992 at May 12, 2014 6:18 AM

Subbed 500M rows for runs... got 4 rounds on the nose. NOT a PR.

Comment #72 - Posted by: Fletcher M/42/6'3"/225 at May 12, 2014 6:26 AM

had trouble with directions this morning..

7 rounds of
400m run
5 pull-ups
10 push-ups
15 squats

might have to throw down some pull-ups/and push-ups tonight to make up for it..

Comment #73 - Posted by: Silas (M/28/6'/175) at May 12, 2014 7:30 AM

3 rounds + 400M run + 2/3 sub rounds

Comment #74 - Posted by: ChrisH 40/6'/180 at May 12, 2014 7:56 AM

4 rounds + 400m run Rx

Had to really kick on that last 400m to finish in time. Was an awesome finish to a great workout. I held a steady pace that I was pretty happy with the whole time, so finishing on nearly a sprint of a 400 really sent it home!

Was 106F here in Saudi today. Not too bad, since I got to duck into my AC for each round.

Comment #75 - Posted by: Matt Stringer M/35/172/5'10 at May 12, 2014 8:05 AM

4 rounds + 400 run + 1 round of pull up, push up, squat + 5 + 10 + 6

Comment #76 - Posted by: Mart Eykman (M/23/177cm/71kg) at May 12, 2014 8:39 AM

Fell 10 pushups and 15 squats short of 3 rounds.

Comment #77 - Posted by: BradB at May 12, 2014 8:54 AM

M 43/185/6'
4 rnds + 400m.

Comment #78 - Posted by: Munster at May 12, 2014 9:18 AM

M/25/6'/180#

4 rounds

Comment #79 - Posted by: Przemek at May 12, 2014 9:22 AM

4 rounds

Comment #80 - Posted by: myles456 at May 12, 2014 9:40 AM

4 rounds

Comment #81 - Posted by: myles456 at May 12, 2014 9:41 AM

4 comlpet rounds

+400m and 1 round of push,pull,squad

Comment #82 - Posted by: Dusan at May 12, 2014 10:04 AM

3 mega rounds + run + 2 mini rounds + 5 PU + 4 pushups

Comment #83 - Posted by: Windlord at May 12, 2014 10:30 AM

m/46/195/5'11"

I misread.
Did 1 set of pullup, pushup, squat per run...

5 rounds in 21.38

Comment #84 - Posted by: slowweak at May 12, 2014 10:34 AM

m/46/195/5'11"

I misread.
Did 1 set of pullup, pushup, squat per run...

5 rounds in 21.38

Comment #85 - Posted by: slowweak at May 12, 2014 10:50 AM

4+100meters.

Comment #86 - Posted by: ScottMacArthur at May 12, 2014 11:04 AM

1/2 Mile Run..
Then
10 rounds
5 Pulls
10 Push
15 Squats
Then
25 Weighted Sits
My watch quit working so I don't know the time.

Comment #87 - Posted by: dyagg at May 12, 2014 12:04 PM

1/4 mile runs on the treadmill.

3 rounds + 1/4 mile + 1 Cindy + 4 pull ups.

Semper Fi!

Comment #88 - Posted by: MajorDad M/54/6'3"/168 at May 12, 2014 12:54 PM

3 rounds + about 100m.
I realized I'd started off wrong, with 400m, 1 round of Cindy, then 400m... half way through that run I remembered it should've been 3 rounds, so I made up for it with 5 rounds after the second run.

Comment #89 - Posted by: SimonB at May 12, 2014 1:31 PM

sub wallballs for squats. 3 full plus a partial 400M

Comment #90 - Posted by: therozfather at May 12, 2014 1:40 PM

34/5"8"/78kg

8 x Rnds RX

Comment #91 - Posted by: RK at May 12, 2014 1:41 PM

Darn! Into 3rd 400m dawned that this was going way to quickly had only been doing 1 sub rd, corrected after that and managed 2 + 20m. Oh well 20 min wod nonetheless pedal to the metal flat out. Also sub'd HSPU for pull-ups.
Well done everyone.

Comment #92 - Posted by: JBR M/38/5'9"/170# at May 12, 2014 1:59 PM

5/12 midday no HR
Only 2 rds. Really tired today from hard work on previous WODS, muscle fatigue, and lack of adequate sleep. Plus it was really hot outside.

Comment #93 - Posted by: Mike Scott M/47/5'9"/197 at May 12, 2014 2:39 PM

3 rnds plus a 1/4 mi run.

Comment #94 - Posted by: bird 50y/o 5'9" 183 at May 12, 2014 3:38 PM

It's always the hardest when you get back into it...Pack, (row 500m, pullups w/ blue band), 2 full rounds plus 1 rd of 5/10/15

Comment #95 - Posted by: RussA at May 12, 2014 4:09 PM

 WOD
Rx 3 Rds + 200 meter run 

Comment #96 - Posted by: Heath M/43/6'/215 at May 12, 2014 6:29 PM

M/50/224#/67”

4rds + 200 meters (Bad hip)

Comment #97 - Posted by: kalauka at May 12, 2014 10:11 PM

M/50/224#/67” 4rds + 200 meters (Bad hip)

Comment #98 - Posted by: kalauka at May 12, 2014 10:13 PM

row instead of run

3 rounds
400m row
1st set 8 PU's

Comment #99 - Posted by: Marc 43/200/6' at May 13, 2014 2:01 AM

3 rds.

Comment #100 - Posted by: kevin o at May 13, 2014 5:48 AM

4 rounds in 19:26

Comment #101 - Posted by: Rowan (M/49/5'5"/154) at May 13, 2014 5:55 AM

easy day after Okoboji competition
3 rounds in about 24 minutes with 4 rounds of pullups, pushups and squats between. with the wife today

Comment #102 - Posted by: Bells at May 13, 2014 5:56 AM

3rds + 400m + 1 Cindy + 5 pullups + 7 pushups

Total: 1600m + 312 reps

Comment #103 - Posted by: Dave H (M/38/5'8"/144) at May 13, 2014 6:13 AM

Complete as many rounds as possible in 20 minutes of
no run

5 ring pull-ups
10 push-ups
15 squats

17 rounds + 5 pull ups

Comment #104 - Posted by: Manny Da Rosa M/185/5-11/46 at May 13, 2014 7:03 AM

Runs consisted of 17.5 down & backs on 75 ft. turf.

3 rounds + 74 reps (344 reps total) Rx

Comment #105 - Posted by: Robert - 30/m/5'10"/151# at May 13, 2014 7:41 AM

rx'd

3 rounds + 190m

Comment #106 - Posted by: Kyle (M/36/5'10/207) at May 13, 2014 9:42 AM

Had to run the mezzanine of a hockey rink only 300m + or - but got some stair sprints with the run.

5 full rounds plus one round of Cindy

Comment #107 - Posted by: Mac (M/56/5'11''/195) at May 13, 2014 9:53 AM

3 rounds + 400m

24/m/5'11"/183

Comment #108 - Posted by: Logan S at May 13, 2014 9:56 AM

05-13

Subs C2:

4 Rds plus 164m

Comment #109 - Posted by: Tommykrackcorn at May 13, 2014 12:34 PM

M/33/5'8"/188

Rx'd, 3 full rounds + run and 34 reps.

This looked like a breeze on screen but felt like a typhoon in the garage!! Nice job to all the Usual Suspects!!

Comment #110 - Posted by: Chris Luka at May 13, 2014 1:04 PM

Misc warmup, then
Deadhang pullups. At 19:56 I had completed 3 rounds, I stumbled for a few yards until 20 min exactly.

Comment #111 - Posted by: J.Wood at May 13, 2014 4:32 PM

4 rnds + 400m

Comment #112 - Posted by: Kri$ at May 13, 2014 5:05 PM

4 rds

Comment #113 - Posted by: B. Rhaly at May 13, 2014 5:29 PM

4 rounds, not for time time though. spiked a fever, couple extra rest days, easing back in. I'd like to hear how games level athletes deal with sickness/minor injuries.

Comment #114 - Posted by: elove1 at May 13, 2014 5:49 PM

Archilles was sore so didn't run

Cindy

15 rounds + 5 pull-ups and 2 push-ups

Comment #115 - Posted by: DanNZ M/25/177cm/62.5kg at May 13, 2014 5:57 PM

4 rounds +
400m
5 pullups
10 pushups
4 squats

rx'd

Comment #116 - Posted by: Tormod at May 13, 2014 6:42 PM

4 rds + 400m run

Comment #117 - Posted by: Dave 31/6'/185 at May 13, 2014 7:41 PM

3.5 rounds

Comment #118 - Posted by: Tod at May 14, 2014 3:11 AM

8 Rounds + 200m Run. Set treadmill at 10mph and kept it running to use as my clock.

Comment #119 - Posted by: Kevin at May 14, 2014 9:14 AM

2 sets +5 & 10

Comment #120 - Posted by: Ukkrew at May 14, 2014 10:09 AM

3 rds + 400m + 1 triplet

M/34/5'7"/163

Comment #121 - Posted by: Manuel_R at May 14, 2014 12:45 PM

4 rounds + 5 pullups

Comment #122 - Posted by: Dan E at May 14, 2014 3:15 PM

6 rounds + 200 meters

Comment #123 - Posted by: Kevin: M/42/195/6' at May 14, 2014 3:15 PM

M/46/5'11"/210

14 squats shy of 3 rounds

Comment #124 - Posted by: nutfam at May 15, 2014 5:57 AM

Male 39/5.8/75k
4 rounds + run+ 2 rounds cindy.

Comment #125 - Posted by: Weebill at May 15, 2014 8:52 AM

3 rounds and 400m.

Comment #126 - Posted by: JonNYC xfit since 6/08 45/M/175/5'11" at May 15, 2014 12:16 PM

3 Rds + 15 push ups

35 y/o - 180 lbs - 5'10" Camp Lejeune, NC

Comment #127 - Posted by: Carlos Alfonso at May 15, 2014 3:00 PM

M/24/5'11"/190

3 rounds + (1 round + 10 pushups)

Comment #128 - Posted by: Miles Forks at May 15, 2014 3:56 PM

M/24/5'11"/190

3 rounds + (1 round +10 pushups)

run on sand.

Comment #129 - Posted by: Miles Forks at May 15, 2014 3:57 PM

M/34/5'7"/168
rx 5 rds + 10 meter run.

Comment #130 - Posted by: Mark Salzman at May 16, 2014 6:45 AM

Run: 400m
PU/pu/SQ: 5-10-15 x3
20 min, 3 rounds + 5PU + 10pu + 10SQ

Comment #131 - Posted by: Harpo m/46/5'7"/145 at May 16, 2014 2:43 PM

4 rnds at 19:45
Previous: 4 rnds at 20:30

Comment #132 - Posted by: hollyhog at May 16, 2014 6:31 PM

m/40/5'9/184
CFWU-3. Reg 1st. HSPU instead of PU 2nd. L sits, KB work 3rd. Burgener.
4 rounds. Done at Clubworx so transition between run & PU may have hurt. Disapp. Thought I had better pace & also thought I only got 3 rounds & change last time. Run & squat pace felt good, but must need to go faster on squats, especially.
11/19:12: 4 + 200m.
Decent job pushing overall. As usual,could go faster on runs, squats too. Good job pushing on last run.

Comment #133 - Posted by: jrm at May 17, 2014 6:57 PM

4 rounds + 400m run and 4 pull ups

Comment #134 - Posted by: rwr m/43/175/70" at May 19, 2014 4:27 PM

4 rds
200 meters

Comment #135 - Posted by: Marty/160/5'7"/34/m at May 19, 2014 7:08 PM

5 rounds as rx'd.

Comment #136 - Posted by: Kurt M/40/185 at May 20, 2014 4:15 PM

5 rounds + 400 m run

Comment #137 - Posted by: RAD at May 20, 2014 6:23 PM

M / 51/5'11" 215 lbs as RX'd 4 rounds . I wish I could enjoy running..

Comment #138 - Posted by: Kwaney at May 20, 2014 7:13 PM

2014-05-11: 7rnds.
2012-11-21: 7rnds@19:30. 2:30-3:01.
2012-06-10: Sub 400m/Cindy. 20rnds@1:00.

Comment #139 - Posted by: gs at May 21, 2014 10:22 AM

2014-05-11: 7rnds.
2012-11-21: 7rnds@19:30. 2:30-3:01.
2012-06-10: Sub 400m/Cindy. 20rnds@1:00.

Comment #140 - Posted by: gs at May 21, 2014 10:24 AM

4 rounds . . . Just. Had to sprint last bit. Nearly killed me

Comment #141 - Posted by: maddie at May 21, 2014 10:06 PM

Previous: 5 rounds+200m rx'd. for some reason I doubt that haha. Used to cheat on pull ups a lot for one.

This time: 4 rounds+160m (approx) definately rx'd.

Comment #142 - Posted by: Josh/21/176/5'6" at May 22, 2014 3:25 PM

3 rounds + 400m + 2 rounds Cindy + 10 push-ups

as rx'd

Comment #143 - Posted by: Ronnieboy M/51/5'9"/185 at June 6, 2014 5:25 PM

December 2012 2 rounds + 3 pushups

runs on treadmill
strict chinups

2 rounds + 1 mini round + 8 squats

m/43/5'8/235

Comment #144 - Posted by: phat boi at June 16, 2014 3:27 PM

Complete as many rounds as possible in 15 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
*Split into teams of two. One partner works while other runs to dumpster and back twice.

Team Momma 14 + 5 + 10 + 10
Katie/Elizabeth 15 + 5
Alyssa/Lauren 13 + 5 + 6
Jackie/Murley 16 + 5 + 10 + 3
Tyler/Erika 15 + 5 + 4
Mr. Carey/Chris 13 + 5

Comment #145 - Posted by: Champions Club at June 24, 2014 9:32 AM

rx'd
3rounds

Comment #146 - Posted by: Chan Lee at July 1, 2014 12:03 AM

3 rounds and 50" of running

Comment #147 - Posted by: Tuan at July 10, 2014 10:31 AM
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