“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 090209.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started.  CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.  If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Here is the scaled version of Cindy (Chelsea’s impatient little sister)
Big Dawgs:
as Rxd

Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

-or-

Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats

Buttercups:
Complete as many rounds in 10 minutes as you can of:
1 Beginner or Assisted Pull-ups
4 Push-ups
7 Squats

The CrossFitBrandX record for Cindy is 39 rounds as Rx’d. Set by one of our CrossFit Kids!
http://www.CrossFitKids.com

No scaling for Mary. Its a Big Dawg workout.

Puppies and Buttercups: If you cannot do pull ups do Beginner or assisted pull ups.

If you cannot do push ups, DO NOT do knee push ups. Do box or wall push ups instead. For a great push up progression see the free CF kids journal. http://www.brandxmartialarts.com/pdfs/BXKIDSCFNEWSfina11.pdf

Wednesday’s WOD
front squats 3-3-3-3-3
95#, 105, 110, 115, 125, 135-not full squats

6:20am

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

15 Rounds + 2 Pull-ups

“Cindy”
Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups
4 Push-ups
7 Squats
=======
18 rounds + 1 pull-up + 4 push-up + 1 squat

First time doing full (kipping) pull-ups in this WOD, and still managed to beat my previous Cindy result for 3 push-ups and a squat.
Some of the kips were the most beautiful and effortless I ever did.
Perhaps I should be moving slowly to the pack scale… next time.

G’day all,
Haven’t posted for quite a while as I fell off the wagon after the gym at work closed down for 3 months in December, and by the time they opened up again it was the busiest time of year at work which made it difficult to get away to train, and the gym was free to all for the first month so was constantly packed out, blah blah blah etc etc could come up with a hundred other useless reasons…. but finally motivated myself to get off my butt and back into it a couple of weeks ago.

Easing back into it starting at puppies scaling and 3 rounds of CFWU as warmup, though dropping pull ups if the WOD includes them.

Date   7th April 09:Nancy: 
3 x 400m run, 6.8kg overhead squats x 15   Time: 9mins

Date   16th April 09: Row, Burpee, Run: 3 rounds for time: 
250m Row
10 x Burpees
200m Run
Time = 11:20

Date   17th April 09 Muscle up   Puppies: 15 x muscle ups at 3:1 ratio      
(been away too long and messed up the ratio, did 3 pullups to 1 dip instead of 3 of each)
Time: 6 mins

Date   21 Apr 09 Deadlift, Hang Power Clean, Push Jerk   3 rnds for time:     
20kg Deadlift x 12        
20kg Hang power clean    
20kg Push jerk x 6          
Time = 5:47

Date   4th May 09 Squat Snatch & Pull-ups  
3 Rounds for time: 15 - 12 - 9:  Puppies modified 20kg      
Time: 6:24

Date   5th May 09: 3 round for time Sumo deadlifts high pulls x 21      
Dips x 15                
Time = 8:28

Date   8th May 09 Shoulder Press   CFWU & 5 x 20kg warm up then:
40kg/45kg f/40kg/42.5kg f/42.5kg/45kg/47.5kg

Date   11th May 09 Elizabeth   21-15-9 reps for time:   
30kg full Cleans (deadlift to squat) & Bar Dips        
Time = 12:13 (bad cold for 3 days previous and sinus’ still bunged up)

Date   12th May 09 Tabata Something else 32 intervals of 20 secs work then 10 secs rest: rowed 100M for WU
Pull-ups: 12/8/6/7/7/6/5/5 = 56                    
Push-ups: 16/12/7/6/4/4/4/4 = 57        
Sit ups: 12/11/10/9/9/9/10/9 = 79                
Squats:  19/19/15/15/15/15/15/16 = 129                  
Total: 321
(sinus’ still bunged up)

Date   13th May 09
Hansen   3 rnds for time:       
12.5kg kettlebell swing x 15 reps                      
15 x burpees              
15 x situps            
Time = 9:56:30
(sinus’ still bunged up)

It’s amazing how quickly your body clears your sinus’ when your gasping for every single breath!
Ah, it’s good to be back :D

Ok so I’m planning on doing this scaled down to puppies and I was wondering if it would be wrong of me, if I feel I can do it come late into the workout, to keep going after 12 minutes and aim for 20? I’d go for pack but I don’t think I’ll be able to hit the 3 pull ups for that long.

Maybe my eyes are to big for my ability though…

buy in
20 or so pushups and situps

back squat 5-5-5-5-5-5
40kg - 50kg - 50kg - 60kg - 60 kg -70kg(F)

cash out- 12 pullups 15 pushups 9 pullups 12 pushups 6 pullups 9 pushups
then 2 rounds
100 jump rope
1 wall-handstand hold (if thats what you call it)

“Cindy”

As many rounds in 20mins of

5 pull up
10 push up
15 squat

14 rounds + pull ups + 4 push ups

pancakes - 12 May 2009 11:30 PM

Ok so I’m planning on doing this scaled down to puppies and I was wondering if it would be wrong of me, if I feel I can do it come late into the workout, to keep going after 12 minutes and aim for 20? I’d go for pack but I don’t think I’ll be able to hit the 3 pull ups for that long.

Maybe my eyes are to big for my ability though…

Nothing wrong with that plan.  Start with puppies and if you get to 12 minutes with a bunch of rounds and you still got something in you, keep going.

“Cindy” (0700)
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

15 rounds

I was quite happy that I was able to do the pull-ups so quickly and easily.  If I would have tried this workout before starting CF, I can guarantee that I wouldn’t have been able to do that many sets of 5.

Buy in

5 rounds

35kg DL<HPC<FS<SP<BS<PJ

1 x 2 mile exercise bike ride.

Cindy Pack
3 pullups
6 push ups
9 squats

17(PR) rounds in 20 mins

Two rounds more than last time but pull ups were more of an issue this time compared to push ups… probably the bike ride was not a good idea lacking energy today…

Cash Out

Try not to throw up…

Yesterday’s WOD:
3 rounds CFWU, including 3 x 10 x 30 lbs assisted dips on the gravitron. I have to say, wrapping my thumb around the pull up bar instead of holding it squat style has really made a difference. I was always getting 10 pull ups the first time around, but I was losing my grip around 7 or 8 on the other two rounds. I’m going to do this for a few weeks, and then go back to the thumbless style to work that grip. I figure it’s a way to get ready for climbing this summer, sort of.

Burgner warm up + clean-grip Burgner warm up with a broomstick

Power cleans 1-1-1-1-1-1-1

5 x 45, 50, 57.5*, 60, 65, 70, 75, 80, 5 x 65
*Forgot to take off the 2.5 plate on one side.

I’m getting better about not trying to curl the bar. Cueing myself to shrug and pull the bar close to my body seems to help.

“Cindy”

As many rounds in 20mins of

5 pull up
10 push up
15 squat

15 rounds + 5 pullups

I am going to attempt Mary today. I’ve seen Bozman modify the Mary for someone so i may modify slightly, as to put a box for me to 1 leg squat on.

“Cindy” 
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

14 Rounds - 5 pullups - 3 pushups….all as RX’d my first time not having to break up the Pull-Ups!  PRRRRRR

GO Zone!