Evil Sisters

Monday 0800128
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
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 080109.

Review of new documentary on steroids: Bigger, Stronger, Faster
Devil’s food
“I’m a powerlifter.”
What’s cholesterol have to do with it?
Print for the commute home: Gary Taubes interviewed by Seth Roberts
via Iron Maven


  • Brendan

    oh jesus…

  • Jack Bauer

    Damn these hoes!

  • Cindy: 19 rounds + 5 + 10 on the buzzer.
    Should have gone harder on the squats in the early rounds. Push-ups 5/5 from start to finish.

  • AllisonNYC

    I met and talked to Lauren Glassman for about an hour. She’s wonderful.
    Going to a swim workout this morning then off to Mike’s Gym. This should be Fun. I can’t wait to get my hands on the bar!
    Then off to Santa Cruz and guess who I’m having a sleepover with while I’m there — EVA! :O I had no idea she’s so little! She’s only about an inch taller than me and she is crazy pretty and cool. I got to watch her teach a woman kipping pull ups. She went from 0 to 7 in a minute. That’s great coaching.
    I’m working on the OPT style. There are lots of people out here that know how to do it.
    POSE RUNNING is the way to go. You guys are going to LOVE this stuff.

  • Brett_nyc

    Nice Ewen, that’s a PR by a few rounds, no?
    A-nyc say hi to Kevin at San Fran Crossfit while you’re up there.

  • I can’t post under yesterday anymore, but my CFT from yesterday:
    485 (pr)
    165, 175 (pr tie), 185 (pr)
    75, 80F, 80F (I need to work on my press – this isn’t even my max)
    205 (pr tie), 225 (pr), 230F
    Thanks everyone for encouraging me to take the huge jump up on the deadlift; I needed it!

  • Kevin

    Nice work today Ewen and congrats on the pr avery!

  • Jack Bauer

    Ewen, great work man! Your rowing will be great. I’ve never done this one before so if I can get at least 13-15 rounds I’ll be happy.
    Hari-been taking your rest advice. Cash over credit man.
    A2-Make yourself useful and learn that OPT kip and bring it on back to the Box, ya hear? Thanks

  • Thanks everyone. That’s actually a PR by 1 full round from three weeks ago. According to my “master plan,” I still have to do a legit 20 round Cindy before I retire that old hag and start working on Mary.
    I believe Ethan got a PR also this morning with 20+something.

  • decided to make up that 7-sets-of-singles deadlift workout from a week or two ago:
    155, 175, 195, 205, 215, 225 (PR), 230 (PR again!)

  • Bigger Stronger Faster*
    I saw this documentary last week at Sundance. It is a must-see movie. Extremely informative, entertaining and thought-provoking.

  • juan g.

    14 rounds
    + 5 pullups, 9 pushups

  • Chris Bell the creator of Bigger Stronger Faster* will be on CBS Sunday Morning this weekend. Stay tuned!

  • Kevin

    Congrats on the pr Allison!
    Mary as rx’d
    9 rounds + 4 HSPU
    Felt good today since I alternated legs on pistols as opposed to 5 per side. That made it more bearable.
    HSPU felt solid with some freestanding reps in the first 2 rounds.

  • Jeff

    Here’s a fashion article that’s also about trends in body perceptions.

  • Brendan

    hey killers,
    cindy: 26 rounds

  • JUAN G.

    gladiators is on
    46 y/o mom, marine corp vet and powerlifter

  • juan g.

    that was all one person btw, some chick named Toni.

  • Hari

    Cindy: 18 Rounds + 5 pull-ups + 10 pushups (PR)

  • Forgot to mention in my earlier comment: Jacinto helped coach me through my deadlifts today, including those 2 PRs. Thanks, Jacinto, for watching my back (literally) and encouraging me to go for it!

  • Brett_nyc

    brendan, time to add a vest.

  • Chris

    9 rounds.
    Lot of work to do, but really glad to be training again!

  • Adam

    I was very impressed with everybody tonight. Hari did an awesome job with just under 19; Greg, Dexter, and Matt did great getting new PRs. Brian, it’s always nice to have you there to drive me on (and beat). And everybody else I didn’t mention or see congrats.
    Brendan, good to have you back again. Hopefully I’ll see you tomorrow.

  • From Kelly Moore’s training log:
    Cindy: 32 rounds + 5 pullups, 10 pushups and 1 squat. I could not go any faster with good technique. Plus my shoulders were near their limit. I didn’t have many more unbroken rounds of pushups in me.
    31-32 rounds has been my Cindy limit for a while. I can’t maintain good technique and go any faster. Until my pushups get stronger that will remain my stopping point. I believe Dutch has done 34 or 35 rounds…now that is something!

  • michelle

    avery that is AWESOME!

  • Robzilla

    15 rounds + 4 pushups (PR)

  • Brendan

    way to dig in, my man. great work.

  • Thoughts for tomorrow: Will you be armed with will and determination, or skill and its frustration?

  • Jack Bauer

    “I never met a truly strong person who didn’t have self-respect…Strength reveals itself through character”-Henry Rollins
    This pretty much describes how I feel about the people I work out with at the Box-esp. today. Wasn’t feeling it when I walked in, and I did Cindy for the first time ever and got 15 rounds+5 pushups! It was definitely a result of diet but more importantly the support from Paul S, Adam and Smallville, Dan Def, and Robzilla keeping me on pace! The best part of the workouts is the camraderie.
    And Hari again shows us all that get older means getting better!

  • Hari

    Adam, Brendan, Greg, thanks.
    Adam, two back-to-back Cindy’s is just frightening!
    Brendan, 26 Rounds is simply amazing! (I found it easy to follow your advice on this one and just not think.)
    Jacinto, Glad to see your back. You available to teach this Saturday AM Beginer’s class with me?
    Allison, Avery, Ewen, Congratulations!

  • JuanG


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