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Friday, October 11th, 2013 - Cindy or Mary
Posted: 10 October 2013 04:32 PM   [ Ignore ]
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FRIDAY 131011

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

OR

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

Post your choice of girls and rounds completed to comments.

Compare to 130106.

The mainpage of CrossFit directs new people here for help getting started.
CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.

Answers to frequently asked questions can be found in the Beginners forum.

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“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 10 October 2013 07:26 PM   [ Ignore ]   [ # 1 ]
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Cindy
* The Brand X record is 39 rounds

Big Dawgs:
as Rxd

Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

-or-

Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats


Buttercups:
Complete as many rounds in 10 minutes as you can of:
1 Beginner or Assisted Pull-ups
4 Push-ups
7 Squats

Puppies and Buttercups: If you cannot do pull ups do Beginner or assisted pull ups.

Mary
* If we are doing Mary in our gym we would program a scaled Cindy for the Pack, Pups and Buttercups.  Mary is essentially a Big Dawg WOD.  A high proficiency on Cindy (20+ rds) is best before moving on to her big sister.

Big Dawgs
as Rx’d

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


Pack:
Complete as many rounds in 10-12 minutes as you can of:
3 Assisted Handstand Push-ups
6 Assisted One legged squats, alternating
9 Beginner Pull-ups


Puppies:
Complete as many rounds in 10 minutes as you can of:
1 Assisted Handstand Push-ups
4 Assisted One legged squats, alternating
7 Beginner Pull-ups

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 10 October 2013 10:59 PM   [ Ignore ]   [ # 2 ]
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No rings here, did scaled “Cindy” from http://www.customwod.com/mainsite/20131011

Do as many rounds and reps as you can in 20 minutes of the following:

1. Assisted Pull-up 5 Reps
2. Push-up 7 Reps
3. Air squat 15 Reps

Time: 16 rounds 11 reps

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Posted: 11 October 2013 01:41 AM   [ Ignore ]   [ # 3 ]
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Been a bit inconsistant the last few days with running a course and its only going to get worse as I get closer to November, I have managed to do Fitness test 1 and 2 though and got a PB on the bench press at 100Kg so im happy with that, would have been better if I got more than 4 pts for it with the 29 Pull Ups but hey ho, and did 15 C+J at 50kg which was harder than it looked, so I will take those 4 pts as well, next week 3-4-5 with a bit of luck…..

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 11 October 2013 03:33 AM   [ Ignore ]   [ # 4 ]
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Well happy Crossfit birthday to me. One year ago after seeing the games on TV I decided to try an easy Crossfit workout called “FRAN.” I made it through 11 thrusters at 95#, before I had to scale down to 65#. I finished the workout in a blistering 21 minutes. And so it began.

This morning for the first time I managed Fran as Rx, in 8:04. Not world record by any means, but considering where I was a year ago, I am pretty happy with that.

Deadlift 3-3-3-3-3

135#x5, 225#x3, 245#x3, 265#x3, 295#x3, 315#x1-FAIL.

$ out with 20 minutes on the elliptical.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 11 October 2013 03:39 AM   [ Ignore ]   [ # 5 ]
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Oct 11 2013


Flexibility
10 PVC pass through
2 min bottom of squat
Left leg front split
Right leg front split
Center split

Strength

5 x 3
136-155-165-175-180
15 lb 3 rep max pr and just 5 lbs under 1 rep max!

Back Squat


Back Squat

20 reps for load
105 all coming out of pocket strong

WOD

On a 12 min Clock
50-40-30-20-10
Kettlebell Swing 35 lb
Double Unders

In remaining time complete max reps

Muscle Ups

Finished with 51 seconds left.  Got in four muscle ups

Volleyball match last night was a thing of beauty!  Won first 23-21 lost sec 24-22 and lost third 21-19.  But both teams killed it.  First indoor match after a long summer and I’m hung thru the roof!  Somebody had an overpass from the other team and I opened my shoulder up and it hit the floor nearly hitting the ceiling.  Love feeling so strong!

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 11 October 2013 04:03 AM   [ Ignore ]   [ # 6 ]
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Cindy
Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-up
4 Push-ups
7 Squats
18 rounds

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43/M/5’8”/155# (180# in early 2012)

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Posted: 11 October 2013 04:05 AM   [ Ignore ]   [ # 7 ]
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Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

26 rounds

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M/30/5’9”/156

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Posted: 11 October 2013 04:53 AM   [ Ignore ]   [ # 8 ]
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WU - stretching, 110 single unders, 12 push ups, sit in bottom of squat, Burg warm up, PVC pass throughs and egg beaters

SWOD: Power Clean 175lbs
95lbs x 3; 95lbs x 3; 115lbs x 3; 115lbs x 3; 135lbs x 3; 135lbs x 3; 155lbs x 3; 155lbs x 2; 170lbs x 3; 175lbs x 3; 175lbs x 1

WOD: “Cindy”
Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

13 rounds - PR, last time i did the scaled version I had 12 rounds.

Have a good day all!

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 11 October 2013 05:12 AM   [ Ignore ]   [ # 9 ]
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Murph99 - 11 October 2013 04:53 AM

WU - stretching, 110 single unders, 12 push ups, sit in bottom of squat, Burg warm up, PVC pass throughs and egg beaters

SWOD: Power Clean 175lbs
95lbs x 3; 95lbs x 3; 115lbs x 3; 115lbs x 3; 135lbs x 3; 135lbs x 3; 155lbs x 3; 155lbs x 2; 170lbs x 3; 175lbs x 3; 175lbs x 1

WOD: “Cindy”
Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

13 rounds - PR i guess, last time i did the scaled version I had 12 rounds.

Have a good day all!

Good job Murph. Congrats on the PR for Cindy. Nice improvement wink

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 11 October 2013 05:12 AM   [ Ignore ]   [ # 10 ]
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Rest day, Squats tomorrow.

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 11 October 2013 06:09 AM   [ Ignore ]   [ # 11 ]
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Running day for me ...

WU: 1k

5k in 23:50 (PR)

Cd: 1k

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M/44/6´/185
CF since 08/01/2013

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Posted: 11 October 2013 06:11 AM   [ Ignore ]   [ # 12 ]
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Warm up 3x12(pull up,ush up, sit up, squat)

Front squat 10x45, 10x135, 10x200, 5x250

LBBS 15x250

Five rounds
Row 500m
Rest 90 s

Aim was to stay under 1:45 for each round

1:44.0, 1:42.6, 1:42.6, 1:42.0, 1:43.4

Stroke rate stayed between 24 and 28

Couple of things I played with today -

Initiating squat by statically sliding feet sideways.  Largely similar to shoving knees out sideways but felt more grounded and stable through the ankle ...

Secondly, limiting my forward travel a bit on the row.  Found I maintained tension and the resulting stroke felt more balanced - felt like a good tap and go deadlift.

Cheers, kempie

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Take a deep breath ... Now do it again!
http://www.crossfitnortheastengland.com

BX Coaching Gold - “your doing all the right stuff its just coming out all wrong. “
CFSB Dummie’s Playground

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Posted: 11 October 2013 06:14 AM   [ Ignore ]   [ # 13 ]
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@No Coast

Warm-up
500m Row
Group Stretch

Strength
20:00 to establish heavy 6 step, front rack, walking lunge
With Fat Bar
Session: 25-75-115-165-195-215

Metcon
Every 2:00 for 14:00:
7 Front Squat, 175# Fat Bar
7 Burpee
7 Ring Dip
Result: 0:37, 0:39, 0:51, 1:38, X, X, X
Unable to complete round 5 under 2:00, so I went for a 6:00 AMRAP…2 rounds + 9 reps

Then,

5x
0:10 Hollow Hold
10 Tuck Crunch

Then,

100m Hanging Yoke Walk…115-205-245-205

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 11 October 2013 06:34 AM   [ Ignore ]   [ # 14 ]
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Outlaw

Conditioning
5 rounds for distance, reps and calories of:

:30 ME Airdyne for Calories (sub row if you don’t have an AD)
:30 Rest
:30 Double KB Hang Clean & Jerk 24/16kg (KBs do not need to return to the floor every rep, start from the same “hang” that you would on a swing) - 45# bar/16#
:30 Rest
:30 ME (trips) 10m Shuttle Run - subbed burpees
:30 Rest

Karen - (no cal counts) 12/4, 11/8, 16/8, 16/8, 16/8
Elaine - 7/5 11/5, 9/5, 11/5, 10/4

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 11 October 2013 06:34 AM   [ Ignore ]   [ # 15 ]
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Aaron_CO - 11 October 2013 06:14 AM

@No Coast

Warm-up
500m Row
Group Stretch

Strength
20:00 to establish heavy 6 step, front rack, walking lunge
With Fat Bar
Session: 25-75-115-165-195-215

Metcon
Every 2:00 for 14:00:
7 Front Squat, 175# Fat Bar
7 Burpee
7 Ring Dip
Result: 0:37, 0:39, 0:51, 1:38, X, X, X
Unable to complete round 5 under 2:00, so I went for a 6:00 AMRAP…2 rounds + 9 reps

Then,

5x
0:10 Hollow Hold
10 Tuck Crunch

Then,

100m Hanging Yoke Walk…115-205-245-205

Those 6 step lunges with fat bar sounds like a killer. Great workout all the way around Aaron.

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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