Crossfit Cindy

Anton Emery · 12-04-2007, 02:31 PM

Tried the Crossfit workout Cindy today, 5 pull ups, 10 push ups, 15 squats. As many rounds as possible in 20 min. I managed to make it to 14 rounds. Looking on the Crossfit site this seems to be on the lower end of the scale. This is my first exposure to this workout, i've mostly been doing stuff from Ross Enamait's books along with my brazillian juijitsu. I just started working out at Crossfit Portland a little while ago. I was able to kip all the pull ups and generally did not have to stop during the pushups and squats. My lack of rounds just seemed to come from being totally out of breath as i got further into the 20 minutes, not muscular fatigue.

I enjoyed this workout, will have to try it again in a few weeks. Doing kipping pull ups in the squat rack pull up bar kind of sucks, i can only kip so hard or the whole thing starts to shake.

Anton

Mike ODonnell · 12-04-2007, 02:54 PM

Haven't done that workout in a long while but I think if you are doing unassisted pullups (Not jumping) for 14 rounds that is pretty damn good. I think my max was like 15-16 rounds long ago when I was doing metcons. Good job and I am sure you will see great improvements!

Garrett Smith · 12-04-2007, 04:34 PM

Anton,
I have the same problem in my squat rack pullup bar. As I get more tired and my kips become more violent, things get a bit sketchy--and that's with 250+ pounds of KBs as a counterweight!

I don't think 14 rounds is shabby at all for your first time. I also don't think a lot of those really high numbers you see posted are all totally legit--think lots of shorted pushups and squats...not stuff that should be counted.

Derek Weaver · 12-04-2007, 06:03 PM

As Garrett said, most of the extremely high times (upwards of 30) aren't totally legit.

Keep up the good work, don't sacrifice form for numbers and you'll notice a significant improvement.

Sam Cannons · 12-04-2007, 06:36 PM

For a first time i think 14 rounds is a great effort, i love cindy, i found i got good at it pretty quick and started on like 14 rounds as well, the last time i tested i think it was 23 rounds. You got to learn the pacing and shoot for 1 round a minute for 20 minutes, just another way to look at it, worked for me to get my first 20 rounder. But as far as cindy goes its awsome, and great for conditioning. Keep it up, what kills you the most - squats/pushups/pullups ? i find the squats really get to me after about 13 rounds or so. i dont think its possible to get much higher than about 28 or so ? The best effort i have seen was Greg A do 16 rounds in 10 min.

Sam Cannons · 12-04-2007, 06:39 PM

i remember the when i PR on cindy with the 23 rounds i was sore for days (like walking funny sore) !!!! look out for it, hence the slogan 'mess you up'

Anton Emery · 12-04-2007, 11:22 PM

The pull ups and pushups are probably the hardest. There were some push up reps where i was just grinding them out. The pull ups seem to tax me more metabolically, with the kipping and all.

Next time i try this i will have to map out some sort of strategy beforehand. Figure out how many rounds should be done by a certain time.

anton

Allen Yeh · 12-05-2007, 03:33 AM

Quote:

Originally Posted by Anton Emery

Tried the Crossfit workout Cindy today, 5 pull ups, 10 push ups, 15 squats. As many rounds as possible in 20 min. I managed to make it to 14 rounds. Looking on the Crossfit site this seems to be on the lower end of the scale. This is my first exposure to this workout, i've mostly been doing stuff from Ross Enamait's books along with my brazillian juijitsu. I just started working out at Crossfit Portland a little while ago. I was able to kip all the pull ups and generally did not have to stop during the pushups and squats. My lack of rounds just seemed to come from being totally out of breath as i got further into the 20 minutes, not muscular fatigue.

I enjoyed this workout, will have to try it again in a few weeks. Doing kipping pull ups in the squat rack pull up bar kind of sucks, i can only kip so hard or the whole thing starts to shake.

Anton

Nice, my first time I got 11.5 rounds and I was wasted afterwards. That was my first Crossfit workout and it was a mistake for me not to have scaled that down! There were parts of my back sore that I didn't even know I had!

The last time I did Cindy when I was met conning more reguylary I PR'ed at 16 rounds and I was actually timing each round at about 75 seconds. I'm not sure I'd fare as well today though my pullups feel like they aren't up to par like they used to be.

Allen Yeh · 12-05-2007, 03:36 AM

Quote:

Originally Posted by Sam Cannons

i remember the when i PR on cindy with the 23 rounds i was sore for days (like walking funny sore) !!!! look out for it, hence the slogan 'mess you up'

23 Rounds...in my dreams!

My weakness is the pull-ups for just about every met-con. The squats are part of my rest time! Heh.

Steve Liberati · 12-05-2007, 05:51 AM

Not trying to boast (just not my thing) but my PR for Cindy is 27 Rounds. All exercises are done to form. Kipping pullups top to bottom. Squats below parallel and pushups chin to floor. Swore I was going to have a heart attack afterwards as I remember laying on the floor for a good 20 mins. If I ever get the guts to push myself again that hard, I will try to get it on videotape.