“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Heather ripping up some weight
72 thoughts on “Newsletter Day!”
Heather (Mum)
Wow I hurt but it’s a good hurt. Glad to be back in full swing and off the sugar again.
CFWU X 2
Strength 3-3-3-3-3
Front Squat
35-45-55-50-55 Thanks for the coachng on form Kevin.
WOD “Cindy”
AMRAP in 20 min. of:
5 pullups
10 pushups
15 squats
11 rounds plus 8 pushups PR by 5 pullups and 8 pushups
Gillyon
Great newsletter! I look forward to those every month.
CW x 2
Shoulder Press (3s) 45-50-55-65-70(failed 2nd)
Strength – Squat Clean
3-3-3-3-3
85-85-85-85-85
Worked on form, starting to get the hang of it.
WOD “Cindy”
12 Rounds plus 8 Pushups
Kevin, left my book over by the bench press.
Kevin
See! I didn’t remind you before you left and look what happened!
Heidi
Warm up x 2
Strength: Push Press 3 reps x 55-60-65-70-75(PR)
WOD: Cindy – AMRAP in 20 minutes
5 Pull ups (Green Band)
10 Push Ups (on my knees)
15 Squats
Completed 12 Rounds + 5 pull ups + 10 push ups + 7 squats
….just missed that 13 round mark – BURN!
Ed
Alright..
WARM UP today was Do a muscle up and then move around a lot.. did like 8 muscle ups ha not bad.
Strength back squat 3-3-3-3-3 with skipping and DU practice in between.
185-205-225-245 (not deep enough) – 245 tring to use lances springy hammys technique.. got deeper and Felt better π
W0D CINDY AMRAP IN 20 MINS
5 PULLUPS
10 PUSH UPS
15 SQUATS
20 rounds and 3 pull ups! Hit my goal and that is a PR π
Wait.. A new guy with a 125lbs shoulder press, and 9 round Cindy??? I sense a qualifier contender for next year π
Ed
Definitely! I think his Shoulder press is higher, I don’t remember seeing him struggle… Looking forward to seeing his progress π
Marcel
Awesome job — tough first WOD.
Pierre
Welcome Dan, you did great tonight! Looking forward to train with you this week!
Johan
Dan, you pretty much pressed my jerk on the first night … uhh, you know what I mean π Awesome work and welcome!
Jeff
Modified βCindyβ at home.
5 SDHP Bucket Lifts (56#, a pail filled with weights and rocks) π
10 Push Ups
15 Squats
15 Rounds + 5 SDHP Bucket Lifts
Patrick
that modification looks pretty close to the real thing to me. Good job!
Tracey
CFWU x2
Back Squat: 1-1-1-1-1
75-85-95-105-115(PR)
WOD: “Cindy” AMRAP in 20 min of:
5 Pull Ups
10 Push Ups
15 Squats
15 rounds and 5 pull ups & 8 push ups
Only first 9 rounds of pull ups unassisted, rest with yelllow band.
First 2 rounds of regular push ups, rest on knees.
WOD βCindyβ
AMRAP in 20 mins of
5 pullups
10 pushups
15 squats
11 rounds + 13 squats
MC
warm up x 2
Front squat 3 reps 65-95-115-130- lack of time
I pulled something on my pullup muscles yesterday. Kevin prescribed me a Pullup Free diet for a week.
wod: Modify Cindy
5 ring dips (one knee with yellow band)
10 pushup (chest to floor and on feet)
15 squats
Score: 11 rounds + 5 RD + 9 pushups
Ring dips and pushup are not a good mix since its pretty much the same muscles. But I am glad I did chest to floor for every single pushups, some were ugly but I wanted to work on it!
Patrick
I was concentrating on chest to floor as well I think that’s why I didn’t PR today. It’s really hard. How’s your pulled muscle??
Gillyon
I remember doing ring dips and push up for my goat workout..and wanting to quit part way through. That combination is super rough. Way to power through it!!
Chest to the floor changes the feel for sure, but it will make us stronger and more ready for the GAMES!!! whoo hoo! π
But since I was ahead of Ed by 1 round, my guess is that I did 21 rds + 7 pushups. But like Kevin said, no matter what I had a good workout! Cindy really sucks, I hate that WOD!
Ed
you totally had 21, Pennies don’t Lie!
Pierre
Also, we had another new member starting tonight… Welcome Catherine, you did great tonight! Goo push.
Maybe that will help her out to post!! π
Johan
WU x2 haha, had 44 pounder giggling on the back for second pushup round
Push Jerk – 95-105-115-125-135 … still working on form… need to hammer the floor. thanks Pierre.
“Cindy”
5 pullups
10 pushups … she had me down on my knees at six.
15 squats
15 rounds up to 6 pushups … however sidekick counter had me at 13… maybe she didn’t count the ugly ones π
Johan
WU x2 haha, had 44 pounder giggling on the back for second pushup round
Push Jerk – 95-105-115-125-135 … still working on form… need to hammer the floor. thanks Pierre.
20 Min. “Cindy”
5 pullups
10 pushups … she had me down on my knees at six.
15 squats
15 rounds up to 6 pushups … however sidekick counter had me at 13… maybe she didn’t count the ugly ones π
Rob
Another great newsletter!! I felt reconnected!! Best wishes to all for a happy healthy 2010!!
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Wow I hurt but it’s a good hurt. Glad to be back in full swing and off the sugar again.
CFWU X 2
Strength 3-3-3-3-3
Front Squat
35-45-55-50-55 Thanks for the coachng on form Kevin.
WOD “Cindy”
AMRAP in 20 min. of:
5 pullups
10 pushups
15 squats
11 rounds plus 8 pushups PR by 5 pullups and 8 pushups
Great newsletter! I look forward to those every month.
CW x 2
Shoulder Press (3s) 45-50-55-65-70(failed 2nd)
WOD: Cindy
17 Rounds (no PR π )
CFWUx2
Shoulder press(1s) 45-55-60-65-70
WOD Cindy (12 rounds)
Push Jerk 1-1-1-1-1
85-115-135-145-155(PR) it was ugly but I’m very happy
“Cindy”
15 round + 1 pull up
Someone is getting stronger….
Hey Kevin,Mom and I are going to cancel our 5:30 tonight.Thanks
Tim has to cancel his spot at 4:15.
I’ll take the 4:15 spot if that’s cool!
Done!
cheers!
Kevin,
If another 4:15 comes up I will take it.
Kelly
Kelly, there’s a 4:15 that has your name on it.
Great newsletter! I like the picture of MC, Gill & Rob on the last page! very neat.
Food inc. can be watched at:
http://topdocumentaryfilms.com/food-inc/
it’s eye opening and not pushy, just really good info!
I guess Pierre looks like Rob!! heheh!!
Nice pic of you on the first page Elissa!
Yep! It’s Pierre… think I can see the “S” carved into his stomach. …or is than and arrow?
OUPS!!!! he really does!!!
Hey you don’t bring this back on the site please….it was almost forgot by everybody!
Sorry.
Hey Kevin,
I can’t make it to the 4:15 class, if there’s anything for 5:30 or 6:30 available until then, could you let me know?
Thank you
Kelly will take the 4:15 so her 5:30 spot is available.
I’ll take that 5:30 spot, Perfect switch! thx! π
Cancel my spot at 6:30…I booked for 5:30.
I am kind of nervous about doing that WOD….
Guy – I think Jane received the papers…I saw her today and she looked pretty ticked off
Good luck at the workout tonight.
Hee hee…
Strength – Front Squat
5X3 95-105-115-125-125
Cindy
AMRAP
5 pull ups
10 pushups (from feet)
15 squats
16 rounds + 10 pushups
I will match your one rip and raise you another! π I got two on my right palm yum
WU x 2
Strength – Back Squat
1-1-1-1-1
105-115-125-135-145PR
WOD = Cinful Cindy!
AMRAP
5 pullups (Green Band)
10 pushups
15 squats
12 rounds.
Haven’t tossed my veggies yet… think I’m okay. Cindy is a harsh mistress!
Nice Pr! π
WU x 2
Overhead Squat
3×35
3×40
3×45
3×55
3×65(PR – reps)
3×70(PR!)
“Cindy”
10 rounds + 5 pull ups – Pretty happy with this as it is my first time doing “Cindy” with unassisted pull ups and “real” push ups. π
That’s great Jane! Congrats!
WAY TO GO!!!! That is super impressive!
Holy Jane, you rock! Cindy is not a very nice girl. Not like you and I.
Ummm….
That’s my woman!!
Right on!!! You freakin’ rock!
Thanks guys!
CFWU x 2
Strength – Squat Clean
3-3-3-3-3
85-85-85-85-85
Worked on form, starting to get the hang of it.
WOD “Cindy”
12 Rounds plus 8 Pushups
Kevin, left my book over by the bench press.
See! I didn’t remind you before you left and look what happened!
Warm up x 2
Strength: Push Press 3 reps x 55-60-65-70-75(PR)
WOD: Cindy – AMRAP in 20 minutes
5 Pull ups (Green Band)
10 Push Ups (on my knees)
15 Squats
Completed 12 Rounds + 5 pull ups + 10 push ups + 7 squats
….just missed that 13 round mark – BURN!
Alright..
WARM UP today was Do a muscle up and then move around a lot.. did like 8 muscle ups ha not bad.
Strength back squat 3-3-3-3-3 with skipping and DU practice in between.
185-205-225-245 (not deep enough) – 245 tring to use lances springy hammys technique.. got deeper and Felt better π
W0D CINDY AMRAP IN 20 MINS
5 PULLUPS
10 PUSH UPS
15 SQUATS
20 rounds and 3 pull ups! Hit my goal and that is a PR π
Great job Ed! That’s awesome.
Thank you π
20 rounds??? woah!
I was chasing Pierre.. lol
You did a really good job of keeping me pushing hard Ed! Great work!
That’s incredible!
CFWU x 2
Strength β Cleans
3-3-3-3-3
Worked on “form” or lack there of…
65-65-75-80-85
WOD βCindyβ
12 Rounds as Rx’d
Great, I thought Heidi got 13!
Rx’d. Awesome!
First day today!
CFWU x 2
Strength – Shoulder Press 85-105-115-125
WOD Cindy (15mins only)
9 Rounds + 5 pull ups, 9 push ups
A lot of fun, sure to feel it tomorrow.
Welcome Dan! That’s a great score!
Wait.. A new guy with a 125lbs shoulder press, and 9 round Cindy??? I sense a qualifier contender for next year π
Definitely! I think his Shoulder press is higher, I don’t remember seeing him struggle… Looking forward to seeing his progress π
Awesome job — tough first WOD.
Welcome Dan, you did great tonight! Looking forward to train with you this week!
Dan, you pretty much pressed my jerk on the first night … uhh, you know what I mean π Awesome work and welcome!
Modified βCindyβ at home.
5 SDHP Bucket Lifts (56#, a pail filled with weights and rocks) π
10 Push Ups
15 Squats
15 Rounds + 5 SDHP Bucket Lifts
that modification looks pretty close to the real thing to me. Good job!
CFWU x2
Back Squat: 1-1-1-1-1
75-85-95-105-115(PR)
WOD: “Cindy” AMRAP in 20 min of:
5 Pull Ups
10 Push Ups
15 Squats
15 rounds and 5 pull ups & 8 push ups
Only first 9 rounds of pull ups unassisted, rest with yelllow band.
First 2 rounds of regular push ups, rest on knees.
CFWU x 2
Strength β Push press 1-1-1-1-1
55-65-75-85(PR)-95(PR)
WOD βCindyβ
AMRAP in 20 mins of
5 pullups
10 pushups
15 squats
11 rounds + 13 squats
warm up x 2
Front squat 3 reps 65-95-115-130- lack of time
I pulled something on my pullup muscles yesterday. Kevin prescribed me a Pullup Free diet for a week.
wod: Modify Cindy
5 ring dips (one knee with yellow band)
10 pushup (chest to floor and on feet)
15 squats
Score: 11 rounds + 5 RD + 9 pushups
Ring dips and pushup are not a good mix since its pretty much the same muscles. But I am glad I did chest to floor for every single pushups, some were ugly but I wanted to work on it!
I was concentrating on chest to floor as well I think that’s why I didn’t PR today. It’s really hard. How’s your pulled muscle??
I remember doing ring dips and push up for my goat workout..and wanting to quit part way through. That combination is super rough. Way to power through it!!
Chest to the floor changes the feel for sure, but it will make us stronger and more ready for the GAMES!!! whoo hoo! π
First WOD at the gym since end of Nov…
CFWU x 2
Strength
Shoulder Press 5-5-5-5-5
75-85-105-115-125
WOD Cindy amrap 20
5 p/u (sub ring rows)
10 pushups(1 on feet, 2 knees)
15 squats
————
9 rds even in 15:30
(Pulled the pin early)
Good to be back!
Welcome back Shoulder Press Partner…. yeah that’s true guys, I can press as much as Andy! π
Welcome back Andy.
Shoulder Press – 3RM
45-65-75-85-95-105-115(2 reps)
Cindy –> 19 rounds + 7 pushups (as per Kevin)
But since I was ahead of Ed by 1 round, my guess is that I did 21 rds + 7 pushups. But like Kevin said, no matter what I had a good workout! Cindy really sucks, I hate that WOD!
you totally had 21, Pennies don’t Lie!
Also, we had another new member starting tonight… Welcome Catherine, you did great tonight! Goo push.
Maybe that will help her out to post!! π
WU x2 haha, had 44 pounder giggling on the back for second pushup round
Push Jerk – 95-105-115-125-135 … still working on form… need to hammer the floor. thanks Pierre.
“Cindy”
5 pullups
10 pushups … she had me down on my knees at six.
15 squats
15 rounds up to 6 pushups … however sidekick counter had me at 13… maybe she didn’t count the ugly ones π
WU x2 haha, had 44 pounder giggling on the back for second pushup round
Push Jerk – 95-105-115-125-135 … still working on form… need to hammer the floor. thanks Pierre.
20 Min. “Cindy”
5 pullups
10 pushups … she had me down on my knees at six.
15 squats
15 rounds up to 6 pushups … however sidekick counter had me at 13… maybe she didn’t count the ugly ones π
Another great newsletter!! I felt reconnected!! Best wishes to all for a happy healthy 2010!!