Cin City!

Wednesday 080305
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 080128.

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The Filthy Fifty


  • chad

    court, this clearly flies in the face of any programming that you were implying this afternoon as to the order of these workouts … what’s up with that? or perhaps that’s the point…

  • Jack Bauer

    Wow you called it Keith. I guess they are really gunning for us this week, huh? At least no 2 poods were lurking in there.

  • Hari

    March 14 (One Week From Friday)
    Friday Rest Night Black Box Dinner
    7:30 Or when you finish at Black Box
    Johnny Utah’s
    25 West 51 Street
    In so far (9) : Brian D, Carlos, Coach P, Hari, Jacinto, Juan G, Kurt, Robzilla, S2
    Who else is in?

  • Moon

    Rob is a prophet.

  • Robzilla

    Since I called it I don’t have to do it, right?

  • JuanG.

    nice, was waiting for this one.
    anybody wanna go checkout guerilla fitness(montclair, nj)this friday afternoon?

  • AllisonNYC

    Juan I’ll go but how would we get there? Is it far?

  • JuanG.

    nah its like 20 min drive.
    i wanted to go mid day, but their scheduled for all private classes.

  • Erica

    hey Hari, count me in for the dinner.

  • Jeff

    What time in the afternoon?
    One of our regulars is 17.
    I think I’d rather make up 50s than Cindy or Mary.

  • Brendan

    Filthy 50: 19:42
    Cindy: Skipping that sister.

  • Justin

    Dont know if any has mentioned it or seen it yet, but HQ has its first Gymnastics Certs listed for registration now!!!

  • chris

    11 rounds of cindy, first time doing this wod, at home in my apt. gym. know I would have gotten a few more rounds if I were in the box.

  • Dave
    what about exericse that leaves you passed out on the floor in a puddle of sweat? what does that do for exhaustion?

  • Dave

    First Cindy ever. 10 rounds + 5 pullups + 10 pushups. The hardest part seemed to be the fact that my heart was pounding out of my chest!

  • Jeff

    Last night while you guys were doing the 50s, I attended my last session at Bluestreak, the other program I’ve been doing.
    Here’s an article about it from 3 days ago written by a guy who did one of their non-hockey programs.
    We never did squats there, especially not at the half-depth that’s described at the end of the article.

  • Jeff

    Last night while you guys were doing the 50s, I attended my last session at Bluestreak, the other program I’ve been doing.
    Here’s an article about it from 3 days ago written by a guy who did one of their non-hockey programs.
    We never did squats there, especially not at the half-depth that’s described at the end of the article.

  • From Kelly Moore’s Crossfit/competition KB log:
    8 minute 16k kb snatch set: 82L/78R. Hand switch at 4 minutes. I must have been distracted when working the right hand…I was off the 20 rpm pace and had to speed the last 30 seconds to almost make 80 reps. A few more seconds and I would have had the goal. I need to pay more attention. Hands in good condition.
    10 minute rest.
    Crossfit “Cindy” – I achieve 30+ rounds regularly doing this WOD; I don’t think I can go much faster than I currently do and still maintain good form and ROM. It’s time to up the ante and add weight to Cindy. Good choice – this was much more challenging and really exposed my pushup weakness. The 20# weight vest made this workout a great blend of metcon and strength that I will be doing more often.
    “Heavyweight/Increased ROM Cindy” – done wearing a tight 20# X-vest: 20 rounds + 5 pullups, 10 pushups and 6 squats. Constriction from the vest made breathing difficult. The vest kept riding up under my ribs where the velcro straps come around the front….painful.
    Kipping pullups done with increased ROM over the bar with clavicle or chest touching bar rather than just chin barely over bar. Full elbow extension. No broken sets.
    Pushups were my nemesis as usual. I was breaking them after round two. (At least I didn’t have to break any rounds more than three times). Hands on 2″ blocks to make up for the reduced ROM of wearing the vest. Vest to deck and full elbow extension each rep.
    Squats to 20# D-ball with full hip extension. The D-ball is smaller diameter than the Dynamax for a little more ROM. No broken sets, but no real speed either as squats were my “breather”.
    In the future I can increase the speed on the squats to squeeze out another round or two, but I really need to become stronger on the pushups to break into the 25 round realm.
    Report Post Reply With Quote

  • Kevin W

    Filthy 50: 24:13
    Last time I did Cindy I got 19 rds. Gunning for 20 today

  • Wow! Sarena it’s great the way you captured the essence of that post by cutting and pasting it onto our blog! Also I liked the way you personalized it by posting it under your name! Way to go!!!

  • AllisonNYC

    Keith: The !! at the end was a nice touch!!!

  • Joseph_B

    Is there a 6pm WOD today, or not untill 6:45pm ?

  • michelle

    “Mini cindy”- as many reps in 10 minutes -as per Tyler
    first time ever as rxd!!!
    5 rounds plus 5 pullups (last one was crappy) and one pushup. really happy. so was keith.
    wait did i just write that?
    worked some bench presses bc i had BP envy the other day when I had to do pushups for Linda-never done a bench press before
    got to 70 I think with 3 reps. thanks Jacinto for helping out
    worked thrusters. Got to sets of 3 with 75. Failed with 80. next time, right keith?

  • Dan L

    20 Rounds (PR) Full ROM on everything. Been a while since I did this, but last two scores were 13 and later 16. Thanks Paleo.

  • michelle

    jeff-is bluestreak at chelsea piers?

  • Robzilla

    Nice work Michelle and good work on hitting 20 rds Dan L

  • Cindy…15rds +5chins +1 pushup

  • CFT meet in NJ?
    Erg race in NJ 3/16?
    I think there’s a flier about a running race posted at the Box.
    And who’s thinking of going to the Albany CF East Coast Challenge?
    -Think outside the Box-

  • Jeff


  • JuanG

    saw this on

  • Jon were you gunning for me? I was also 15rds +5chins +1 pushup

  • Margie

    Michelle – wow, I am impressed! Awesome work.

  • michelle

    thanks guys! 🙂 I felt like it was a big milestone in my crossfit life. Looking forward to being able to do 5 kips in a row as opposed to 3/2.
    kind of want to do the full 20 minutes now.
    Tyler-dont read that.

  • Brett_nyc

    For all the ladies in the house.
    My company is currently working on designing a toothbrush that appeals to women and we want to hear their opinions. We’re looking for women of various ages and backgrounds to come to an informal discussion about toothbrush design. It will take place Wednesday, March 12, between 7:00 PM and 9:00 PM at the Smart Design office. We‚Äôll have wine, cheese and other snacks and we‚Äôll pay $150.
    contact- yvonne.lin@smartdesignworldwide(dot)com
    if you’re interested

  • michelle

    Brett -what do u do?

  • Brett_nyc

    Michelle, I’m a product designer…at Smart. 🙂

  • marisela

    allison and i are in
    today was the first work out back in the game with the squats. slower than i would have done them without injury (duh) but i still did one round more than the last time i did it. that upper body stuff must have worked or something.
    6 rds+2 pull ups as rx’d

  • michelle

    awesome job marisela
    brett-i would love to do it but i really only participate in formal discussions on toothbrush design. let me know when you are going to have one of those.

  • Dan L

    Respect to the Elders.
    #246/#247 on the mainsite, aged 47/48 posting over 30 rounds. Trying to get my 52yo father into this routine when I get back home, couldn’t have a better justification then this.
    Jacinto/Hari, care to add some more evidence?

  • JuanG


  • AllisonNYC

    Brett I’m in

  • Brett_nyc

    17 rounds + 5 pullups + 5 pushups,
    another PR by a small amount. After 2 years, still inching my way up towards 20 rounds.
    All you gals should contact that person directly if you’re interested…thx

  • Brett_nyc

    nice job Juan!

  • Hari

    19 Rounds + 5 pull-ups + 3 pushups (PR)

  • jacinto

    dan L
    that’s still 20yrs younger

  • Joseph-B

    Mary 5 rounds+5 HSPU’s, thanks to Coach P for making sure I did the Pistols right.
    Next time I’m doing Cindy.

  • Hari

    Dan L,
    I looked at today’s post #247 on the main site. I can understand how it might be possible for someone (not me) my age to do 30-plus rounds of Cindy, but I can’t imagine how anyone any age can do 10 rounds in under 5:30.

  • jacinto

    dan L
    not to mention the half ass pull ups and push up
    they probably did.

  • father time

    way to go old geezers
    speak up for the elders

  • Michelle – that’s awesome! Next time you have to do the 20 minutes.
    I scaled Cindy down to 3/6/12 because real pull ups are the limiting factor, especially after the past two days.
    13 rounds + 3 pull ups + 6 push ups

  • Moon

    1st Cindy on 18 Apr 07: 8 + 1 pullup (pullups with bands)
    2nd Cindy on 8 Jul 07: 11 + 5 pullups, 8 pushups (no band)
    3rd Cindy on 29 Sep 07: 10 + 5 pullups (what is this “band” you speak of?)
    4th Cindy on 5 Mar 08: 14 + 1 pullup. (Now I use the pullup phase as rest.)

  • Jack Bauer

    *19 rounds -10 pushups andd 10 squats! Asterisk next to it-jumping pullups.

  • Kurt

    1/28/08- 11 rounds + 5 pull ups
    3/5/08- 13 rounds + 4 pull ups.
    An almost full two round gain. Still suffering on the pushups. Next time will focus on making squats faster and more unbroken pull ups. For the push ups, well, just have to plain do more of those between now and the next date.

  • Andrew

    Hari, put me on for dinner Friday, thanks.

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