Workout of the Day:
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups [wmv]
10 Push-ups [wmv][mov]
15 Squats [wmv]
Post rounds completed to comments. Compare to May 12th
Andrew – Starting Strength and getting to grips with the Deadlift
How to Spoil a Good Walk, Part 1
How to Spoil a Good Walk, Part 2
A Concept for Functional Fitness – USMC
9, with the last 4 rounds i was doing jumping pull ups
Yeah, I was wondering what’s the deal with people doing pullups outside of the gym – do you lads have pull up bars welded to the end of your houses or what?
I’ve seen the cheap lookin’ ones you can get in Argos that attach to the inside frame of your bedroom door, but are they any good? Do you have to drill holes in your door for them?
(Not that I can actually manage straight pullups yet, but I’m getting there!)
Hey Paddy,
I’d an Argos Pull up bar for the longest time. Back then I couldn’t kip, but they were great I found for pull ups and chin ups, particularly if you’re starting out and your numbers are low enough. The do require you screwing minute holes in the door frame, however. I thin irish-lifting.com has one that can attach without drilling.
Dan – 6 Rounds, 5 Pull Ups
Kyle – 16 Rounds, 10 Push Ups
Paul – 7 Rounds, 3 Pull Ups (pull ups slightly less than full rom)
Rob – 16 Rounds, 3 Pull Ups
Shane – 7 Rounds, 4 Push Ups (push ups slightly less than full rom)
I remember the bullworker! My dad dusted off his one and handed it to me when I was 13. What on earth was everyone thinking?
As for hitting a 20 round Cindy this year Shane, hammer the wod, do the zone and sleep properly and I’d bet you could do one in the next 2 months.
The cool thing about crossfit is you get to decide exactly how much fitness you want, rather than hoping you get fit.
I managed 12 rounds + 5 pullups for clapping cindy. Rather unpleasant.
20 rounds is definitely achievable over the next 6 months, especially considering you’re doing 15 already. Add in a little extra work on whatever movement slows you down the most on top of the WOD and you should be golden.
Good to hear the high-performance nutritional plan is going well (I hate the word “diet”). The long-haul attitude is definitely the way forward. Once you get comfortable with eating natural food and start moving towards zone-like proportions things really begin to take off.
12 and full compliment of pull-ups and push-ups, finished the squats about 20secs after the bell.
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