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Rowing Workshop — Saturday, May 15th
Wednesday 100421
Black Box WOD:
“Screw You, Cindy!”
This is team workout with two-person teams that compete for four rounds. Let’s call those two individuals “A” and “B”.
Top of Round 1:
Person “A” does 1 round of “Cindy” (i.e., 5 pull-ups, 10 push-ups, 15 squats) as fast as possible. Person “B” does as many front squats as possible, cleaning the bar from the floor (men: 135# / women: 95#). Top of Round 1 ends when Person “A” completes the last squat. Score for Person “B” is equal to the total number of front squats completed.
Bottom of Round 1:
Persons “A” and “B” switch.
Subsequent rounds are similar with the two individuals of each team alternating during the top and bottom of the round.
In each half round, the speed of the person performing “Cindy” determines the duration of that half round. The number of reps done by the person doing the front squats is that person’s score.
Final score is the sum of the reps of all front squats performed by each person during the four rounds. Rounds are similar to innings in baseball, with each person getting to play both offense (AMRAP’s of front squats) and defense (limiting the time available to the other person by doing a round of “Cindy” as fast as possible).
Like baseball, there is also no need for a clock. The coach plays the role of the umpire, making sure the game keeps moving and that the teams assume their positions on the field in a timely fashion.
Unlike traditional team WOD’s, in this type of WOD, each member of the two-person team is working to prevent the success of their fellow team member.
Post score to comments.

Because “Cindy” alone wasn’t evil enough.
Hour-long WOD classes:
7am, 8am, 12:30pm: “Screw you, Cindy!”
5:30pm: No WOD (Rest Day)
6:30pm, 7:30pm, 8:30pm: “Screw you, Cindy!”
Express WOD’s (in the back half of the box):
6:00-6:40pm: weighted pull-ups / sprints / ring HSPUs
6:40-7:20pm: lunge / squat / back extensions
7:20-8:00pm: on-the-minute heavy cleans
Let’s fix that rowing technique, part 1; part 2
“But what about The China Study?”
Happy birthday, marathon! / Boston Marathon results
Thinking about tomorrow / How our brains make memories
Take better sports photos (and then send them to me for the blog!)
Rest day TV: Food, Inc. on PBS tonight! (check your local listings)


  • Hari

    Some additional points on the WOD:
    The top and bottom of each round will start simultaneously for all competitors. So, for example, if one person complete’s the round of “Cindy” in, say, 45 seconds, he or she then yells time to his or her competitor (don’t yell so loudly that other pairs get confused). The competitor will then stop doing front squats, and both competitors then rest (the one who just finished squating logs the number of reps completed) while they both wait for the other pairs finish up. When last pair finishes, the instructor has everyone switch and starts the next half round.
    There is no rush to start each half round because both competitors are benefitting equally from the brief rest.
    People should pair up so that both competitors are scaling equally, if at all. So if your competitor is using a green band and 75 lbs, you should be doing the same. Ideally, both opposing athletes should be using the same weight barbell, to minimize the equipment and floor space needed.

  • jake

    Tim this is the link to the overview that Tim Carroll of Crossfit 908 did on the Robb Wolf seminar
    I grabbed this recipe off crossfit hoboken site and thought it was delish
    Carrot Banana Muffins
    2 cups blanched almond flour
    2 teaspoons baking soda
    1 teaspoon celtic sea salt
    1 tablespoon cinnamon
    1 cup dates, pitted
    3 ripe bananas
    3 eggs
    1 teaspoon apple cider vinegar
    ¼ cup coconut oil
    1 ¬Ω cups carrots, shredded
    ¾ cup walnuts, finely chopped
    1. In a small bowl, combine almond flour, baking soda, salt, and cinnamon
    2. In a food processor, combine dates, bananas, eggs, vinegar and oil
    3. Transfer mixture to a large bowl
    4. Blend dry mixture into wet until thoroughly combined
    5. Fold in carrots and walnuts
    6. Spoon mixture into paper lined muffin tins
    7. Bake at 350° for 25 minutes

  • Allison Bojarski

    Just added this to today’s links above, but wanted to make sure everyone saw it:
    Rest day TV: Food, Inc. on PBS tonight! (check your local listings)
    If you haven’t watched this movie yet, WATCH IT. Consider it your crossfit homework.

  • Zach Singer

    I like the idea of Screw you, Cindy. And the volume is way more manageable than Screw you Angie.
    That said, interesting thought if there’s no pre-determined rest time between rounds (by either the powers that be or the pairs of competitors themselves) – is that there is sort of a double screw you effect this time. The person doing Cindy screws the other person in terms of how long they give them to do front squats, but the front squatter can then bitch slap right back in the form of not allowing rest as he/she starts Cindy. Presumably less rest is needed after heavy front squats to do a round of Cindy than vice versa.
    Have fun screwing each other today peoples…

  • Hari

    The timing of the start of the half rounds is up to the instructor. It is like baseball, where even if one team rushes out onto the field after their third out, they still can’t start throwing pitches before the umpire gives the okay.
    In the case of a large-group WOD, the start of the half rounds is determined by the slowest pair.
    “Screw you Angie” was done by teams of four this past Saturday, so the average team member did 25 reps of Angie during their team’s half round. Here, each person doing Cindy does 30 reps during their half round.

  • Mike K

    Some subs on yesterday’s football due to shoulder.
    2 snatch grip deadlifts on the minute for 10 min @ 225 instead of 8×2 power snatch
    Strict pulls ups on the metcon instead of weighted: 7:35
    Cashout: 100 double unders: 3:53
    DUs are getting better – a bunch of decent strings in that 100

  • Mike Mishik

    39 reps @ 135…
    flight simulator cash out…5,10,15,…50…back down to 5, double unders: 8 something

  • brad s

    did the pullup, run, ring hspu with too many modifications to bother counting rounds, and then the lung, squat, back extensions in 8:32. thanks to jeff for the fundamentals work and stretching advice. at least my putrid quad-dominant air squats will leave me with something in the tank for tomorrow’s wod.

  • brad s


  • Emily

    did the first 3 rounds with 73
    failed to clean twice on the 4th so bumped to the 53# bar sitting next to me…
    41 total reps. last 9 were with 53#
    cash out: 5, 10.. 20, 15…5 DU’s 12:22 tried to make it to 25, but it wasn’t happening. so i started going down…. probably would have shaved off a few minutes if i planned on going to 20.

  • Jai

    Got my ass handed to me in Screw You, Cindy: score was 27, using 53# for the front squats. That weight is fine for me, but not for high reps (breakdown was 10, 7, 5, 5), and my push-ups are still slow. And wormy. Doh!