Knock Knock! Who’s there? CINDY!
“Cindy“
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Suzanne wrestles with the Bear
Categories: WOD's
CrossFit Moncton
The Sport of Fitness
“Cindy“
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Suzanne wrestles with the Bear
CFWU x 2
Strength – Overhead Squat
3-3-3-3-3
35-45-65-75PR-85 Failed
WOD – “Cindy”
5 Pullups (Green)
10 Pushups
15 Squats
13 Rounds, 5 Pullups, 10 Pushups and 6 Squats
Great job everyone, the 6am workout is a little harder than the afternoon ones.
Wow am I ever weak in the morning. I love it though cause I know I’m getting good progress by working out in the morning and try new PRs in the evening later.
Warm Up x 2
Push Press 3-3-3-3-3
65-95-115(2)-115(3)-115(2)
“Cindy”
15 rounds + 5 pull ups
I beat my PR by 2 rounds from August so I’m pretty happy.
CFWU x2
Strenght 3-3-3-3-3
Back squats: 45-55-65-75-85
WOD: Cindy
AMRAP
5 pull ups (rings)
10 sit ups (modified)
15 squats
13 rounds + 5 pull-ups + 8 push-ups
Just wanted to say great job to Kevin and Jane. The show was awesome, lots of laughs, loved it. You guys were great!!!!!!!!!!!!
Kevin, I need to switch from the 5:30 class to 6:30 so there’s a spot open.
I switched my 5h30 to 4h15, so there’s another open spot at 5h30.
My 4:15 spot is available.
Great job Jane and Kevin. It was an awesome performance by all involved.
In the past couple of weeks I’ve started getting questions from members on massage therapy, so I thought this article would be good for all to read. It explains the effects/benefits of massage therapy for runners (which would be the same for other physically active people)
http://www.trackshack.com/training/training-talk/massage-for-runners.shtml
Another good question asked was about insurance and doctor’s referrals. We as massage therapist do not require a doctor’s referral in order to treat, but you may need one for your insurance to cover it.
If you have any other questions please don’t hesitate to ask me:)
Cindy who?
Cindy next one in please.
Can’t make it for 4:15, I’ll try to go later…
Mike is stuck in meetings, so I won’t be able to make it at 5:30. Nobody to take care of the babes. Sorry!
Did some front squats before the 4:15 crew arrived.
95×5
135×5
155×5
175×5
195×5 (pr for reps)
215×1
225×1
235×1 (PR!)
Congrats on your PR Kevin. Don’t wreck yourself before the show. Mike would have a Hairy Tease fit.
CFWU X 3(didn’t pay attention to the whiteboard…)
Strenght 3-3-3-3-3
Back squats: 65-85-105-125-145(PR)
Cindy
AMRP in 15 mins
5 pullups(rings)
10 pushups
15 squats
completed 5 rounds
pushups killed me…
ah well, will do much better next time around!!
I’m in love with Cindy.
CFWUx2
Strength: 3-3-3-3-3
Shoulder Press: 65-85-95-105-120(PR!)
Really happy about the shoulder press.
Two months ago in fundamentals my max was 65# for 3 reps!
“Cindy”:
AMRAP in 20 min of:
5 pull-ups
10 push-ups
15 squats
Did all as Rx’d.
13 Rounds + 5 pull-ups + 10 push-ups.
Everyone in the 5:30pm class gave it all they had! Great work!
CFWUX2
STRENGTH: Clean 3-3-3-3-3
95-115-135-145-160
“Cindy”
AMRAP in 20 mins
5 pull ups
10 push ups
15 spuats
14 rounds (Did 9 rounds when I did it in June)
That’s a huge increase! Way to go!
Wow!! Great job Time!!
You should be proud of an improvement like that!
That is a huge PR! Way to go Tim!
Awesome work Tim… Congrats on the PR!! That’s huge!!
Did some strength while the 5:30 crew was recovering from the WOD!
Front Squat –> 3-3-3-3-3
135-155-175-195-205-215 (PR for reps)
And I attached Cindy with the 6:30 crew while Rob kept track of our rounds…thanks man!
Did 22 rounds + 6 pushups….PR by 1 full round!! Pretty happy about that!
No prob Pierre… BTW you were a machine – 22 + rounds!! Awesome!! Also proved that I could count beyond 20. Ha!
WU x 2
Back Squat 5 x 3
75,95,115,125,135
Cindy
AMRAP in 20 mins
5 pullups
10 pushups
15 squats
20 rounds +10 squats
Warm up x2
Push Press 3-3-3-3-3
45-65-85-95-105
Cindy AMRAP in 15 mins
did 7 rounds + 5 pull-ups
Warm Up x2
Overhead Squat 3-3-3-3-3
15-25-35-40-45(2)
“Cindy”: AMRAP in 20 min
5 pull ups (green)
10 push ups (knees)
15 squats
19 rounds
Warm up x2
Push jerk 3-3-3-3-3
45-65-85-105(2)-105(f) Totally mental
wod: Cindy
AMRAP in 20 min of:
5 pullup
10 pushup
15 squats
17 rounds + 5 pull up + 5 pushup….5 pushup less than my PR
I am surprise because I did the pull ups and squats unbroken and the last 4 painful rounds under 4 min. I really though I had at least 18. Ah well…I guess I need to work on those push ups I’ve been avoiding in my warmup for too long!
Good job Elissa on Cindy as rx’d!!
CW x 2
Strength: OHS – 3/3/3/3/3 – 15/25/35/40…and I was unable to do the rest. My technique is terrible. I think I may need another video tape or a mirror to correct it. Thanks for the coaching Pierre. Sorry if I seemed stubborn with my knees.
“Cindy”: AMRAP in 20 min
5 pull ups
10 push ups
15 squats
17 Rounds + 5 pullups + 9 pushups.
The pullups and squats felt great…I also need to work on the pushups. :S
Well back Dave! You did great tonight!
Yes, welcome back Dave! It is good to see you back!
You did a good job on the 15 min Cindy!!
Kevin, can you cancel my 6am spot for tomorrow morning; I reserved for 5:30
Thanks!
800M Run with 20# med – Punishment paid in full
CFWU x 2 – Advanced
Strength: Clean @ 3 Reps: 45/95/105/115/120
“CINDY”: AMRAP in 20 min.:
5 Pull-ups
10 Push-ups
15 Squats
18 Rounds + 5 pull-ups. (PR)
Prev. was June 9/09: 7 Rounds in 10 min.
Great work 530 crew… heck great work all crews… I was late for the 415, so I watched them and had a date with the Med ball – Trained at 530 and then stuck around to help out with the 630 class… great seeing everyone.
Welcome back Dave and good to see you on board Jeremy!!