Wednesday, 10 June, 2009

Posted by Mandee on June 10, 2009   |   17 Comments

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


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.

17 responses to “Wednesday, 10 June, 2009”

  1. Garth says:

    While I did not read Russ’s rest day post yesterday, I heard about it. It apparently caused a bit of a stir.

  2. Max says:

    I enjoyed the discussion on warm-ups from yesterday’s post and wondered how you guys incorporated stretching into the routine. I’ve always done fairly aggressive stretches because I tend to workout in the early morning and everything needs to unwind, but I’ve increased my routine after watching Kelly Starrett’s lecture series on flexibility (CF Journal).

    In total I probably stretch for about 15 minutes before I begin my warm-up, which is an amended version stolen from Greg Amundson.

  3. Russell says:

    The only static stretch we use is the hip-flexor stretch (samson stretch). pre-workout stretching seems to have no noticeable benefit and has been shown to temporarily weaken muscles, making injury more likely. Most of our stretching is done under the bar or in squat therapy

  4. Daniel says:

    Went into lunch class late with full intention of doing Cindy, but I kinda just hung out and talked to everyone instead. I’m going to try and get back to the evening class and do it then.

  5. Justin says:

    Cindy, 20 rounds + 1 pullup

  6. Clint says:

    21 painful rounds at the buzzer.

  7. Daniel says:


    My biggest concern with government – budget deficits. Government cannot continue to run deeply in the red. We will all suffer in the long term — Public services will slip, roads will fall apart, top level managers will not seek government jobs because the private sector will pay more, education will slip, etc. Basically everything that is happening right now.

  8. Russell says:

    Thanks for sharing that article. I’ve got a couple big problems with it that I’ll type out on a real keyboard later tonight

  9. Mandy says:

    at home: 14 rounds and a few pull ups. and pouring sweat.

  10. Michael says:

    Back Squat 1-1-1-1-1-1-1 reps

    135, 155, 175, 185, 195, 205(X), 175

  11. Daniel says:

    21 Rounds Even

    Thought I was heading for a PR. Either I counted wrong or I was going slower then I thought, but I thought I was flying through! I did go to bed at 4am last night. Not my choice, but work is kicking my ass lately. Good, but stressful. I’ve got to hire some more people.

    Either way I’m happy with 21.

  12. Daniel says:

    Speaking of warm-ups. Today was a good argument for Russell’s method.

    I was sore in my legs from the thruster/double unders workout. I was sore in my chest from the bench pull-up workout, and so Cindy was shaping up to be a sub-maximal, suck-fest full of pain and limited range of motion.

    However, I slowly worked out the soreness in my warm-ups by first doing 5 or 6 sets of sub 10 rep air squats with lots of rest in between. Eventually my entire range of motion came back and the soreness was bearable.

    Next I dropped to do some push-ups. Ouch! Do they count when you only drop an inch? I didn’t think so, so I kept working on simple sets of 5 for 3 or 4 sets again with plenty of rest. My chest felt fine when I was through.

    Pull-ups only took a minute or two to warm-up, and then I started doing Cindy. She was great. Then I did my workout.

    All kidding aside, Russell’s method of slowly warming up the muscles and movements that I will be using in the upcoming workout works well for me.

  13. J.D. says:

    Was later getting off from work, and missed class. Needed to rest my elbows and shoulders anyway. Still feel thigh & hamstring soreness from the thrusters/double-under party the other day. Bet “Mary” would’ve made my legs feel GREAT!

  14. Daniel says:

    Watched fight club again for the ~20th time tonight. Amazing similarities between fight club and Crossfit.

    * Phenomenal underground growth.
    * Fueled by the passion of its participants
    * An unquenchable desire to destroy yourself on a daily basis for the greater good.

  15. tracey says:

    15 rounds plus 5 pull ups and 10 pushups…my chest was so sore from bench press workout!!!! I like Cindy, she was short and sweet. Can’t wait to get my pull-ups:)

  16. A.S. Britt says:

    16 rounds (my PR is 20). Linking the pull-ups with a fluid kipping motion was my greatest challenge.

  17. Katherine Berger says:

    Did this one in the hotel gym and the pull up area sucked. Had to do strict pullups with a weird grip. Got through 9 rounds in about 14 minutes before pulling a muscle in my neck (go figure)…

    I have to say that the best part of the workout was watching two men discuss the awesomeness of the perfect pushup:)