CrossFit-Springfield

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W.O.D Friday 1/18/13

Posted by jeremy On January - 17 - 2013

“Cindy”

5 Pull Ups
10 Push Ups
15 Air Squats

Post times to Comments.

“Go HARD IN THE PAINT until your face explodes…at which point I’d like you to keep going HARD.”

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21 Responses

  1. Lisa G Said,

    Yippeeee!!! My favorite girl!

    Posted on January 17th, 2013 at 9:36 pm

  2. Luke S Said,

    Love the video J! They’re all hilarious!

    Posted on January 17th, 2013 at 9:57 pm

  3. Alissa Said,

    The guy screaming about cake must be on whole 30….

    Posted on January 17th, 2013 at 10:10 pm

  4. Mary Said,

    I just spent 15 minutes watching these and trying to not wake up my husband. Do yourselves a favor and watch the Herman Caine one. Seriously.

    Posted on January 17th, 2013 at 10:19 pm

  5. Andy Cross Said,

    The bad lip reading videos are AMAZING!!!

    Posted on January 18th, 2013 at 5:12 am

  6. Dane Said,

    What is considered a good amount of rounds on this wod? Like, how do you know you’ve given Cindy a black eye?

    Posted on January 18th, 2013 at 7:24 am

  7. Deena Said,

    So how do you guys like to attack Cindy? Go as hard as possible? Or time yourself to get 1(ish) round/minute?

    Posted on January 18th, 2013 at 9:08 am

  8. Chad Brinkley Said,

    A good score on Cindy is, like everything else in Crossfit, relative. Generally, hitting 20 rounds in 20 minutes is considered a significant accomplishment. Competitive athletes routinely get between 20 and 30 rounds. The best score on Cindy I know of was Chris Speiler’s score in 2009. I believe he did 38 rounds in 20 minutes (in other words, almost 1 round every 30 seconds). The top scoring female athletes in that same competition did 28 rounds.

    In terms of pacing, the best advice I have is to find the pace you can maintain for 20 minutes and stick to it. I think it is better to try to push through the reps and rest only as needed. That is the only way you will ever break the 20 round mark.

    Have fun with this one… One of my favorite Girls… I did 20 Rounds + 5 Pull Ups RX this morning. New PR!

    Posted on January 18th, 2013 at 10:15 am

  9. Dane Said,

    Thanks,Chad. That answers my question!!!

    Posted on January 18th, 2013 at 10:50 am

  10. Eric M. Said,

    Great work today Chad! I tried my best to keep up with you, but I had to settle with 18 rounds and 2 pull-ups….a PR by 1 round from the last time we saw Cindy in November.

    Posted on January 18th, 2013 at 10:51 am

  11. Macy Mitchell Said,

    I coincidentally did this one in awhile a couple days ago. Chad has a great method. For me, I go a pretty quick tempo, probably 75% the first 10 minutes, then start speeding up little by little until the last 2-3 min, then you put the gas pedal on…good luck!

    Posted on January 18th, 2013 at 10:55 am

  12. Lance R Said,

    PR on this today. 18 rounds and 11 air squats from 19 rounds. That is up from 15 rounds and 1 Pull Up in July. I had to rest during Push Ups. They smoke me every time. Great job Eric and Chad on the PRs and thanks Karen and Amanda for the encouragement as I was struggling with my Push Ups.

    Posted on January 18th, 2013 at 12:08 pm

  13. Coach Meg Said,

    Macy forgot to add that he got 3,528 rounds.

    Posted on January 18th, 2013 at 2:56 pm

  14. Cameron Said,

    After hearing that Coach Meg, I’m staying home and eating doughnuts all night

    Posted on January 18th, 2013 at 4:43 pm

  15. Jon F Said,

    Meg and I will be having a foot race tomorrow. And since girls are faster than guys, she’s going to run 10 miles and I’m going to run 10 meters, because that is clearly fair.

    Dane — if you can’t get 20 rounds, you should probably quit CrossFit.

    I got 10rds + 5 + 2. PU’s were scaled.

    Posted on January 18th, 2013 at 6:16 pm

  16. Leslie G. Said,

    Hadn’t done Cindy since November of 2011. If any new people out there don’t keep track of their workouts, you should definitely start, and at a minimum keep track of these benchmarks.
    While my 13 rds & 20 reps is nowhere near 3,528, I did PR by almost 3 full rounds and am now doing it Rx, whereas a year and 2 months ago I was banding pull ups and excited that I rx’d the push ups.
    It is so cool to look back and see where you came from and exciting because it means that there are awesome things to look forward to in the future as well!
    Thanks coaches! (And all of the random people encouraging at 4p!)

    Posted on January 18th, 2013 at 6:17 pm

  17. Brian Rice Said,

    Round

    Round

    Round

    Thanks Meg for letting me copyright “Round” today.

    New PR on Cindy.
    22 rds + 5 pull-ups

    Posted on January 18th, 2013 at 7:18 pm

  18. Amy Hietter Said,

    Nice Leslie! Sorry I had to run out early at 4P and couldn’t cheer everybody on. I think Cindy got the best of me. Was feeling a little sick.

    Posted on January 18th, 2013 at 8:11 pm

  19. Bill Abbott Said,

    Great WOD to finish the work! 16 rounds…totally agree with Leslie about writing this stuff down because I cannot recall my first Cindy totals…probably 1/2 round so I’ll just consider it a PR. Jen C. cheated on the row (hope you feel good about that, Jen)! :)

    Posted on January 18th, 2013 at 8:41 pm

  20. Bill Abbott Said,

    Great WOD to finish the work! 16 rounds…totally agree with Leslie about writing this stuff down because I cannot recall my first Cindy totals…probably 1/2 round so I’ll just consider it a PR. Jen C. cheated on the row (hope you feel good about that, Jen)! :)

    Posted on January 18th, 2013 at 8:42 pm

  21. Jen C Said,

    SOMEBODY doesn’t like being beat by a GIRL! And SOMEBODY can’t keep their a$$ on the rower! Isn’t that right, Bill? ;)

    Great efforts by ALL the groups today! Strong work, CFS!

    Posted on January 18th, 2013 at 9:24 pm

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