Tuesday 081209
Update: PCF’s own Chris and Chad of “Two Kings” are playing a benefit concert tonight at Iota Cafe. Come on out and support these guys and give to a good cause!
Update: The Kettlebell Seminar scheduled for 13 December is cancelled. We’ll be having our normal class schedule on Saturday.
“Cindy”
Max rounds in 20 minutes of:
5 pullups
10 pushups
15 squats
Post rounds to comments.
Compare to 20081104.
69 comments for this entry:
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Photos
December 9th, 2008 on 7:34 am
Really good output this AM! It’s always a joy to see my early PCF’ers come in and kill it!
Ken, Thanks for getting me all juiced up about Kettlebells!
I’ve had a few people ask about doing Kettlebell work. Let me know and I’ll work something out!
Jen
December 9th, 2008 on 7:45 am
How about cardio and ab work? Haha
December 9th, 2008 on 7:49 am
28/m/5’4″/211
30 rounds as rx’d
December 9th, 2008 on 7:53 am
I can’t believe you didn’t show last night HM!
December 9th, 2008 on 8:22 am
What were the past guy records on this??? Cause Ian just did 30 as rx’d. And according to the board, Erika was the only female in the past to do this as rx’d. So ladies, if you can forgo the band and knee pushups – do it! Let’s make that PR board proud.
December 9th, 2008 on 8:30 am
I had a tummy ache! Dnt hate! Forgo the band? There you go again Mace with the crazy talk. Last time brian told us to do jumping pull ups instead of using the band so I might do that again for comparison sake.
December 9th, 2008 on 8:32 am
HM, I hope you show up today!!!!
December 9th, 2008 on 8:36 am
Ian,
30 rx’d is phenomenal. Awesome job!
December 9th, 2008 on 8:40 am
max rounds in 20 min. of:
5 ab-mat situps
5 supermans
10 push-ups
15 squats
17 rounds
December 9th, 2008 on 8:41 am
Can anyone recommend a good massage therapist around here? Tendonitis troubles…
14 rounds +5 PU’s (Blue Band, Knees, Subbed Situps for Squats)
December 9th, 2008 on 8:45 am
Wow. I feel so loved. Everyone wnts me there. Jen u going to be there in the pm?
December 9th, 2008 on 9:00 am
15 rds (rx’d but left trap cramped after 11th rd; stretched out a bit then resumed w/ blue band)
I usually suck wind with cardio WODs the day after a heavy one. Today was no exception.
Laura, I’ve been here a couple of times. It’s in Ballston: http://www.tealcenter.com/
Oh yeah, Ian was a machine.
December 9th, 2008 on 9:02 am
Laura G – I use Barbara Raizen, 703-841-5421, she’s in Arlington, only does massages for women (does it out of her home)
December 9th, 2008 on 9:05 am
Nice job to everyone on the Totals yesterday. Unfortunately, I’m pretty much treading water with mine – I was going to blame all the Snatch practice on Sunday – but I see it didn’t affect Aaron or Erika (damn you two). I did mine by myself last night – I think I needed some other PCFers to cheer me on.
Squat – 295 – Same as last time (down from 305 from time before that)
Press – 155 – (so close on 165 – which I’ve done before) – Same as last time (down from time before that)
Deadlift – 375 – Up 10#(yeah!) – but ugly.
And for everyone thinking Abs and Cardio, stand by. I have the programming starting on Thursday . . . remember three things: Strength, Speed, and Scaling
December 9th, 2008 on 10:03 am
First, everyone should try to post if you improved over your Cindy from last time just like you did with the total.
Second, Ian proves a point we are trying to make about the relationship between strength and cardio. There are plenty of us at the gym that have sufficent cardio to get 30 rounds. And in other metcon/cardio style workouts we might finish ahead of Ian. But he finishes a full 5 rounds ahead of us in this because he is STRONG enough to not have to break up his push-ups (plus he’s a squat machine). If I want to get 30 rounds and improve my score on this CARDIO workout, I need to get STONGER in my pressing movements, not do more cardio.
Third, people doing Cindy how did jumping pull-ups last time and knee push-ups, try to remember how many rounds you did with that so you can compare. If you get just as many rounds as last time but did two more rounds not on your knees, that’s a big improvement.
December 9th, 2008 on 10:03 am
Dan, if it makes you feel any better, I am EXHASUTED….I also blame the snatch practice on Sun.
Sharon….no bands and no knee push ups….I fully expect to see you on the PR board today. Just think…twice in one week!
December 9th, 2008 on 10:04 am
BTW, Ian – just awesome. And after that strong performance yesterday…man, you’re a monster!
Big props, man.
December 9th, 2008 on 10:52 am
12 Rounds – Green Band/Knee’s
December 9th, 2008 on 11:18 am
8 rounds as prescribed…trying to lean the kipping pull up and its not going well
December 9th, 2008 on 11:45 am
Mmm twice on the PR board in one week would be almost too much happiness for me to handle! My crossfit dreams coming true!
Two most fantastic reminders I hope you all participate in!!!
1) Crossfit Happy Hour this Friday!!
Clarendon Grill back patio (the next block up from the Box)
7:30-10:00 pm
Drink specials and crossfit shooters thanks to fellow crossfitter and Grill bartender, Gordon!
2) Two Kings (and friends) Perform at IOTA TONIGHT!!!
8 pm
2832 Wilson Blvd, Arlington, VA (about 5 blocks from the box, near Whitlows)
Cover – $10 (goes to Crohn’s and Colitis Foundation of America)
Fellow crossfitters Chris Dufour and Chad P of Two Kings fame will be rocking out for a good cause!!! So show your support and enjoy some awesome music tonight!
Your Crossfit Social Chair – MACE
December 9th, 2008 on 11:50 am
I hate Congress. I can’t make it tonight
December 9th, 2008 on 2:05 pm
EMMA……will you be at the Happy hour? I can’t go all week without you.
My CFT was not great today. 495# ):
Jen
December 9th, 2008 on 2:12 pm
Cindy
12 rounds
Did first 5 rounds kipping pull ups/tan band, then all tan band for the rest
Did not scale push ups!!
Did 19 rounds with JPUs and knee push ups last time, so I consider this an improvement-one day I will do the whole thing as rx’d.
Thanks Curtis and Jen for pushing me to do it the hard way!
December 9th, 2008 on 2:15 pm
Ummmm…..obviously! Not even the federal government can keep me away from that. Everyone else better be there too!
December 9th, 2008 on 2:48 pm
I can’t believe we have Sunshine talking about Cardio and Abs. Can anyone doubt the power of the PCF board now?
December 9th, 2008 on 4:04 pm
Keith — If you want to do Cardio and Abs, Washington Sports Club is located at 2800 Clarendon Boulevard. I’ll chip in for your membership.
December 9th, 2008 on 4:10 pm
Burn…..
December 9th, 2008 on 5:02 pm
WOD in the Home Box: 15 rounds
December 9th, 2008 on 6:31 pm
“Cindy”
Max rounds in 20 minutes of:
5 pullups
10 pushups
15 squats
16 rounds (blue band on pull ups)
December 9th, 2008 on 6:59 pm
Thanks Jenn, whoever you are. but I already belong to Fitness First.
December 9th, 2008 on 7:07 pm
15 rounds
Pullups with blue band
December 9th, 2008 on 7:21 pm
28 rounds as RX”D plus 5 pull-ups. Up four rounds from last time.
Great job everyone at 5pm.
December 9th, 2008 on 7:23 pm
14 rounds
December 9th, 2008 on 7:25 pm
16 rounds as RX’d
(A month ago I did 14 with jumping pullups and knee pushups after 5 rounds)
December 9th, 2008 on 7:35 pm
“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups (jumping),
10 Push-ups (knees),
15 Squats,
17 Rounds (14 in November).
(32/129/5′4″)
December 9th, 2008 on 7:36 pm
17 1/3 rounds
jumping pull ups
knee push ups
Last time I did 14 2/3 rounds so great improvement.
December 9th, 2008 on 7:53 pm
personal stats (5’4″, 125#, 27)
17 rounds as rx’d!
December 9th, 2008 on 7:54 pm
12 Rounds – 7 rounds of kipping PU, the rest done with the tan band. Knee push ups at round 10
Last time:
15 rounds
knee push ups starting at round 8, jumping pull ups starting at round 3
December 9th, 2008 on 8:01 pm
“Cindy”
5 pull-ups
10 push-ups (knees)
15 squats
20 minutes
21 1/3 rounds
December 9th, 2008 on 8:21 pm
I hate this workout.
“Cindy”
5 pull-ups
10 push-ups
15 squats
24 Rounds.
That’s the same as last time. Not too disappointed since this kind of proved the point that focusing on strength doesn’t hurt metcon and obviously makes many people better. if I do this on a different day I bet I get 25.
And I finally weighed myself. I actually weigh one pound less than before so am 6’1″ 189 and 30yo. I need to eat more.
December 9th, 2008 on 8:22 pm
“Cindy”
Max rounds in 20 minutes of:
5 pullups
10 pushups
15 squats
20 rounds as Rx’d
December 9th, 2008 on 8:34 pm
Hey 5pm crew…Really awesome effort tonight. And to everone else that I did not get to see do the WOD..really good stuff! You all made me really proud!
Jen
December 9th, 2008 on 8:42 pm
“Cindy”
Max rounds in 20 minutes of:
5 pullups
10 pushups
15 squats
15 rounds (2 rounds better than last month)
December 9th, 2008 on 8:42 pm
m/30/242/5’8″
“Cindy”
Max rounds in 20 minutes of:
5 pullups (jumping)
10 pushups
15 squats
11 1/3 rounds
Last time I only got 9 rounds and had to do knee pushups almost the entire time. So I had a pretty nice improvement as well.
December 9th, 2008 on 8:44 pm
Cindy”
Max rounds in 20 minutes of:
5 pullups
10 pushups
15 squats
17 rounds as Rx’d (5 squats short of 18)
15 rds last time.
December 9th, 2008 on 8:56 pm
F/41/5’6″/170
“Cindy”
14 rounds (up from 12 + 5 pull-ups)
some knee push-ups (less than last time)
This is an improvement.
December 9th, 2008 on 9:04 pm
17
December 9th, 2008 on 9:10 pm
26/5’6″/126
Old: 11+2/3 rounds (i was mistaken in class)
New: 18 rounds (jumping/knees–same as prev)
December 9th, 2008 on 9:18 pm
“Cindy”
5 pull-ups (jumping)
10 push-ups (ALL REAL)
15 Squats
19 and 2/3 Rounds
Had 25 Rounds last time but all knee push-ups then. After about 8 rounds I had to start splitting my push-ups into sets of 5. I also was not warmed up properly when we started so I think I could have done better otherwise.
December 9th, 2008 on 9:30 pm
Today: 28 rounds with knee pushup and jumping pull ups
Last time: 22 2/3 rounds with knee pushups and jumping pull ups
-next time I should try to do regular pushups
December 9th, 2008 on 9:44 pm
“Cindy” First time. 16 rounds.
5 Pull-ups
10 Push-ups
15 Squats
December 9th, 2008 on 10:19 pm
Made it to 11 rounds RX’d today. One up from last time. I just felt slow today, and I need to improve my pushups. Great job today everyone!!
December 9th, 2008 on 10:33 pm
16 Rounds as rx’d
December 9th, 2008 on 11:04 pm
16 rounds (all kips)
December 9th, 2008 on 11:46 pm
18 as RX.
1 down from last time.
December 9th, 2008 on 11:56 pm
16 Rounds as rx’d
081104 – 14 Rounds
December 10th, 2008 on 12:58 am
12 rounds- as Rx’d
December 10th, 2008 on 7:47 am
Although I felt like crap, I still came to crossfit so that could jen yell at me and ana could tell me that I look awful. Thanks for that ana.
20 2/3 rnds
Jumping pull ups
Real push ups
I actually did 1 more round last time but I did knee push ups last time
December 10th, 2008 on 8:25 am
After 5 weeks away from Crossfit for a rib injury and travel, I came back in time for Cindy to punch me in my face. And now, I can’t straighten my right arm. Oh, Crossfit, I have missed thee…
12 rounds, black band, knee push ups
December 10th, 2008 on 9:34 am
Cindy as Rx’ed
18+ PU
Up from 16+PU last go round
M/27/6′/166#
December 10th, 2008 on 9:44 am
last time 12 this time 18 as Rx’d.
December 10th, 2008 on 11:01 am
17 rounds
up from 14 a month ago
M/30/5″10/170#
December 10th, 2008 on 3:41 pm
19 rounds
jumping pull ups
knee push ups
up 3 rounds from a month ago
December 11th, 2008 on 4:34 am
15 rounds, just a few squats shy of 16, jumping pullups.
February 15th, 2009 on 8:02 pm
[...] Monday 090216 “Cindy” Max rounds in 20 minutes of: 5 pullups 10 pushups 15 squats Post rounds to comments. Compare to 081209. [...]
February 16th, 2009 on 7:39 pm
[...] 2008-02-06 WOD “Cindy” “Cindy” Max rounds in 20 minutes of: 5 pullups 10 pushups 15 squats Post rounds to comments. Compare to 081209. [...]
March 31st, 2009 on 8:42 am
Every time i come here I am not dissapointed, nice post
August 28th, 2009 on 8:01 pm
[...] AMRAP 5 Pull-ups 10 Push-ups 15 Squats Post Rounds to Comments Compare to 090216, 081209 1 comment for this [...]
August 29th, 2009 on 8:00 pm
[...] 10:00/17:00 Classes Make Up “Cindy” AMRAP 5 Pull-ups 10 Push-ups 15 Squats Post Rounds to Comments Compare to 090216, 081209 [...]