Girls, Girls, Girls

Thursday 070524
“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 070416.
I knew this one was coming up. Get some!

Responses

  • Kevin

    Cindy
    as rx’d
    20 rounds + 5 pullups + 10 pushups
    pullups on thick bar

  • Brett_nyc

    Everybody sleeping in today?
    5′ 10″ 207lbs
    16 rounds +5 pullups
    Aside from the extra 5 pullups today, I’m stuck at 16 rounds…for the last 3 times. Pushups are still the weak link by far

  • Brett_nyc

    …with Cindy. Nice Kevin

  • Kevin

    Thanks Brett. Nice job as well. My goal was to break 20 then I got it with a minute left. I should have gutted it out a little faster to get 21.
    Oh well, next time.
    I might try Mary next time. I would have done it today but my hamstrings were killing me from good mornings on Tuesday and you use alot of hams on the pistols.

  • alex

    You guys are animals! Well done.

  • Ewen

    15+ rounds.
    Freakin’ slow-ass 3-at-a-time-after-a-few-rounds piss-poor push-ups.

  • Ewen

    Just checked my last Cindy (April 16th) and I posted 15 rounds. Can’t remember if it was 15 rounds even (this time 15 rounds + pull-ups + 7 push-ups, arms (pecs?) collapsing with a handful of seconds left on the clock).
    Push-ups are a tool of the devil.

  • http://www.self-aggrandizement.com josh

    I know I’m a trainer and all, which should make me know everything, but I don’t, and I’m therefore appealing to the hive mind for wisdom:
    I’ll be doing Mary today, and while I can blaze the HSPUs and Pullups, the pistols will undoubtedly be my weakest link – in large part because I haven’t been practicing them much.
    Any accomplished pistol’ers have last-minute thoughts on form / technique / style / whatever that might help me bang them out a bit more easily tonight?

  • Kevin

    Oh yeah Ewen those pushups kill me after a while. Thats definitely my Achilles heel in this workout. According to Keith my back just started to sag towards the end there. Maybe cuz I was totally wrecked at that point.;)
    I went from unbroken pushups to 6,4 then 6,3, and the lonely 1. I grinded out the last ugly rep right at the buzzer.

  • http://allisonbojarski.blogspot.com/ Allison

    Is it wrong that I’m very happy that TODAY is my rest day?

  • Kevin

    Josh for pistols I would do 5 on each leg. Everytime you come up put the leg that is extended, down to give it a little rest. I find if you keep it extended the whole time you just fry your hip flexors and rectus femoris(front upper thigh).
    Even better is to alternate a rep on each leg which gives them even more rest.

  • michael

    how many reps if you sub assisted or jumping pus?

  • justin

    Yeah, today is a rest day for me as well… I am exhausted and those damn good mornings have my hammys still fried. Off on Friday, so maybe I’ll hit the early morning class then.

  • brett_nyc

    Yeah my push ups went down to singles too.
    Kevin did you pace yourself, like 1 min rounds or just try to charge through? What about yoy Ewen?
    The last two times for me I’ve paced, and I usually break down near round 11-12 and go over 1min.

  • Kevin

    As far as pacing goes I just kept going at a steady clip with as little rest as possible. All my rounds were unbroken til about round seven. I was on round seven at 5 minutes in. After that, I started partitioning my pushups in groups of 6 and 4, with 4 deep breaths between the grouping. I kept this going til about round 16 or so, then alternated between 6+4 and 6+3+1. The pushups was the only time I rested, the pullups and squats were unbroken. 15 minutes in, I was on round 16. With 2 minutes left I was in the middle of the 19th round.

  • Dan O

    Josh:
    Don’t know if this is an option you’ll find too unmanly, but I used to practice them by using one of the pullup bands as support. Take a band in one or two hands and step away so it’s at about a 45 degree angle from the bar. Just gives you that little extra assist to develop numbers.
    Dammit: I am tired like the dead today. I blame you and the wicked drink you serve. Slinger of sin.

  • Hari

    Cindy: 16 Rounds
    All sets were unbroken until round 15, and then only the pullups were broken. Learning to kip made a huge difference.
    I am amazed by Kevin’s 7 rounds in 5 minutes. I couldn’t maintain that pace (43 seconds) for more than 1 round.

  • brett_nyc

    I think I need to rest less early on. My first 6 rounds were all under 35 sec.

  • brett_nyc

    …meaning I rested 25 sec per round the first 6 rounds, almost 3 min. Hmm

  • Kevin

    Brett, 35 seconds for the first 6 rounds is fast! If you were resting early on and doing it that fast you must have been flying.
    I would try to maintain the 35 second pace for longer by slowing down slightly and using that time fully. Maybe try to keep a steady consistent pace instead of speeding early on and fatigueing so much that the later rounds suffer.

  • http://www.dammit.com dammit

    muah-ha-ha-ha!! my fiendish plot unfolds apace.

  • Kevin

    Thanks for the comments Hari. Great work! I’m blown away you were able to keep the sets unbroken for that long.
    Oh I misunderstood Brett I didnt know you were doing it on the minute like that. Thats still a very good pace. Try slowing it down a bit and the second you finish the squats go right into the pullups. Pacing and especially breathing is very important and helpful. I take deep breaths as I’m going through each rep and that helps with recovery.
    The great thing about Cindy is each exercise is set up perfectly to give the previously worked area a rest. Everytime I did squats, I was relieved(?!) because I felt the swinging movement with the arms stretched my chest and shoulders after the pushups. Same with the pullups and pushups providing rest for the lower body. Thats how I’m able to keep my rest to a minimum, except of course on pushups where I just get total muscle fatigue. Gotta start GTG’ing those.
    I’m still amazed how these freaks on the HQ site are able to do 25+ rounds!!

  • brett_nyc

    Kevin, I think I’ll try that next time. Slower rounds, but no rest between. I was trying for fastest possible rounds to maximize rest until the next round…I saw Lynne Pitts, or Kelly Moore post a 32 round Cindy once.
    Hey Dammit, is Weds the only night you’re at HiFi?
    We should do max beers in 20mins some night…

  • michelle

    hey guys who is teaching the 6 pm tonight?

  • Ewen

    My “strategy”:
    I was pretty much on pace with Kevin at first, maybe a round back by 5 minutes. My push-ups were slower from the start, but my squats were faster.
    By the 6th or 7th round, maybe even earlier, I started splitting the push-ups 5/5. Soon I was literally maxing out at 5, it wasn’t even about pacing myself anymore. One round later I was almost maxing out at 3, and I started splitting the push-ups 3/4/3 or a similar combination. Third and fourth reps were always excruciating. In the final minutes I tried reverting to 5/5 to go faster, but it was ugly. What stopped me from reaching 16 full rounds was that I did 5 push-ups (barely), rested a bit, did 2 and collapsed.
    Squats and pull-ups were a side-note.
    I don’t know if I should go slower at first, or split the push-ups sooner. Basically I have to find a way to do 10 push-ups per minute for 20 minutes.

  • brett_nyc

    “Basically I have to find a way to do 10 push-ups per minute for 20 minutes.”
    yeah me too. Sounds so reasonable too…

  • chad

    thought i was gonna break the push-ups after 7 rounds but just started keeping my torso stiff as a board and didn’t end up breaking the 10s until the 14th (the last) round… or i guess that was the reason… psychosomatic?

  • http://www.crossfitnyc.org Tyler Durden

    Cindy as Rx’d: 18 rounds. A new PR for me. :)
    It was brutal. I tore my hand open in round 15 and didn’t realize what had happened until round 16. Ouch. Pushups were mostly broken into 5+5 after about round 3. I experimented with a few other combinations but 5+5 was the easiest/fastest for me.

  • Michael

    Well at last I found something at CF I *am* good at; push-ups :)
    19 + 10PU + 2 Squats, got the push-ups 10-straight throughout.
    Caveat: Jumping PU after round 5, though I did try to add as many non-jumping in each round as I could (this translated to nil at the end).
    I could only do 1 chin-up and 2-pull-ups when I started, and I gave up the bands for breaking up the 10 into full pull-ups and that has helped alot. I can get 10 if I do 3 overheand, 3 underhand, and then do one hand over one hand under alternating for the rest. Goal is 10 of either.
    Kudos to the Marys, damn!

  • A2

    Cindy is a bitch. my first time
    8rounds + 9 Pushups
    did regular pullups the first three then switched to jumping.
    The pushups killed me. By round 5 I couldn’t do more than 5 in a row.
    Thanks to Alex, Dan and Avery for cheering me on. It really helped.
    I felt like death at the end. Love it.

  • sarena

    Hey A2, did u Bikram? I told u I used to manage one of the Bikram studios in the city and know most of the teachers. Let me know next time and I will send u to the best!!

  • A2

    We didn’t make it in time. It was for the best considering I felt and still feel like I was Bitch slapped by Cindy.
    We plan to try again tomorrow after class.
    Again anyone who’s interested in trying Bikram Yoga should feel free to join us.

  • Adam

    I was finishing up moving today and unable to make it in. I did Cindy at my school’s gym and managed to get 17 rounds + 5 pull-ups.

  • A2

    THE BLACK BOX NYC HAS A MYSPACE PAGE!
    Make friends

  • Justin

    So where is this Myspace page you speak of???

  • A2

    I named it CrossFit NYC THE BLACK BOX. find it or I can find you– whats yours

  • juan g.

    linkn for the box on myspace
    http://www.myspace.com/194240441

  • A2
  • Jeff

    Mary made me her bitch.
    Went to NYSC for some 5×5 db benches on the stability ball, some rotator cuff work, and a light 20 minute walk/jog/run on the treadmill, and a few more pathetic attempts at handstands.

  • Jeff

    Btw, thanks all for the kind words and compliments during my WOD. I think my ego got the biggest workout of all.

  • michael

    A2, the push-ups might have killed you but you were totally *rocking* on the squats (which killed me, I think you did all 8 sets faster then one of mine). I’d wager with a little push-up work you’ll be in the mid-high teens in a couple of cycles.

  • dan

    19 rounds @ 7pm class. Pull ups and push ups were mostly unbroken. Lost time on the squats– very slow.

  • dan

    19 rounds @ 7pm class. Pull ups and push ups were mostly unbroken. Lost time on the squats– very slow.

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