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Cindy or Nate


As Many Rounds As Possible In 20 Minutes Of:
5 Pull Ups or Ring Rows
10 Push Ups
15 Squats


As Many Rounds As Possible In 20 Minutes Of:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings, 32/24kg

Fitness Rx is Cindy and Performance is Nate.

"Nate" Demo with Eva T

Post rounds completed and RX to comments.

Happy Halloween!!!

  • Happy Birthday, Alan C!
  • Check out CFSBKer, Actor and Photographer Brian H's awesome sites.
  • Are you Running the Marathon this weekend? Email David(at)CrossFitSouthBrooklyn.com if you are!


Today's workouts each contain 3 exercises repeated for 20 minutes with the intention of maximising work output. An advanced "Cindy" score can easily go upwards of 20 rounds which works out to over 600 reps!  That's 600 opportunities to ingrain and develop the motor skills and strength required to successfully perform these movements at high volume.  Will your first push-up look like your 50th?  Will your 40th Kettlebell swing  include planted heels, a powerful swing and a neutral shoulder position? Remember that range of motion is only one component of functional movement.  When you initiate a movement, what happens between the start and finish dictate the adaptation you're pursuing.  Soft technique builds soft athletes.  Lazy attention to details builds laziness inside and outside the gym. Virtuosity is defined in Gymnastics as "performing the common uncommonly well".  Will you settle for mediocrity today, or will you pursue virtuosity? No opportunity is too small!

Happy WODing!

What are you Halloween plans, or.. what was your favorite costume from year's past?

Tatiana Kashirina 190kg Clean & Jerk World Record ATG
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Reader Comments (36)

CINDY! So excited to do this tomorrow morning because now I can try it Rx for the first time!

My Halloween plans are choir rehearsal. Which suits me just fine, because I'm way too lazy to do the costume thing. I am a little sad that I won't get to hand out candy to little kids this year, though -- I'm an absolute SUCKER for a kid in a Halloween costume!

October 31, 2013 | Unregistered CommenterStella

Halloween plans...keep riding the RED SOX NATION CELEBRATION TRAIN!!!!!!!

October 31, 2013 | Unregistered CommenterGracie

6am with David and Jess. Nate Rx: 11 rounds + 2 KB swings. First time doing Nate, so I get to claim this as a PR. Very pleased with this result given that Josh destroyed my shoulders and traps yesterday doing jerks, presses and other shoulder work. Considered doing Cindy instead, but got convinced to do Nate after talking with D.O. Moved smoothly throughout the workout: 6 rounds at the 10min mark and nearly another 6 in the next 10min. Never reached failure on any movement which I was worried about for the HSPU. Now that I know what to expect, I could have squeezed in another round or so if I pushed just a little bit harder.

My Halloween will involve sitting on my stoop handing out candy to little kids and chiding the high school kids for taking too much.

October 31, 2013 | Unregistered CommenterPeter

fyi - i picked up a red 32 oz Nalgene by accident yesterday (similar to my own). I'll drop it off today.

October 31, 2013 | Registered CommenterRichard G

Mike Barth's Halloween party in Williamsburg.

Got a hotdog costume and some Carlos Danger buttons
So I can go as Anthony Weiner

October 31, 2013 | Unregistered Commenterj fiddy


October 31, 2013 | Unregistered CommenterStella

GRUMPY CAT. http://instagram.com/p/gIqcYruVER/

October 31, 2013 | Unregistered CommenterJJ

Bee costume at work, trick-or-tricking after lunch with students! Then strength cycle tonight! Lift in costume??

October 31, 2013 | Unregistered CommenterBecca Wolf

6am Cindy this morning with Lady Fox and DO. Actually had gas today, super pleased. BEEEG THAAANKS to DO for programming Misfits for tunes - We Are 138 brought the quickness that last 5 minutes, 12 rounds with PU's.

Favorite Halloween Costume ever was my Wednesday Addams from last year. This year I have two costumes in the works for Friday and Saturday. 6am knows what they are. Tonight I have Metal at Saint Vitus so will be in my bear mask.

October 31, 2013 | Unregistered CommenterJB

I'm dressing as a gym rat and coaching all night.


10am class
12 rounds plus 2 muscle ups. Each round in about a minute then would rest until about the 90 second mark before starting another round. All movements unbroken with no misses. This is close to a PR, I think. Not sure if I could have squeezed more out of myself today. I really like this WOD. It feels balanced, it's always the KB swings that get me, although triceps fatigue becomes an issue about half way in. Should have kipped my dips harder as I hate kipping hspu and as a rule don't ever do them.

October 31, 2013 | Unregistered CommenterFox

I'm going to start my night off with Nate or Cindy, and then dress up like a vampire and bite everyone. If the moon and the stars align I will dance.

October 31, 2013 | Unregistered Commentercrystal

or if the moon and the planets align? That sounds more like it.

October 31, 2013 | Unregistered Commentercrystal

C R U S H D A Y ?? - Cindy - 12 rounds, sluggish, hard, push-ups took everything out of me. Kips and squats felt great. The entire 20 min felt consistent, which is why I think it felt so slow.

Favorite costume was a robot. I was scrambling for computer parts and had no clue where to find them. Serendipitously, I stumbled upon a guy hosting a sidewalk sale in soho with old hardrives, keyboards, microchips, and CD's for a $1 ea. He asked, "you know what do with this stuff?" I was smiling ear to ear.

October 31, 2013 | Unregistered CommenterJosue

favorite costume is the peacock my friend and I made (part peacock, part GLITTER). As a kid, I went one year as a scary goblin and none of my friends recognized me so I enjoyed scaring the crap out of everyone and being generally creepy.

This year I bought some horns so something.. with horns.

October 31, 2013 | Unregistered Commenterasta

Halloween: We've got a spiderman, a batman, and a ninja. I told the ninja, Patrick, that ninjas are stealthy and quiet and can sneak up on people. He scared the shit out of me last night. Going to be fun!

October 31, 2013 | Unregistered CommenterJR

Sad to miss today b/c of food coop shift. Halloween plans: Taking Linus trick-or-treating. He's a "scary gorilla." I am excited.

October 31, 2013 | Unregistered CommenterCharlotte

Forgot to post... I was kind of out of it after 14 Rounds + 2 pushups of Cindy RXed.


favorite costume as a kid I had this crazy devil one I remember that was really twisted looking for a little kids costume. This year I am lame and not dressing up.

October 31, 2013 | Unregistered CommenterKeith W

10 AM Cindy with Jess.

12 rounds +1 chin @5 strict chins.

Off to India for a month with Noor and Ayana. We'll miss you all. See you in December!

October 31, 2013 | Unregistered CommenterSamir Chopra

My first attempt doing a muscle up from hanging did not go so well this morning... couldn't even keep the false grip at first and so I was not concentrating on the right things. There were lots and lots of misses until I got comfortable externally rotating with the false grip (I'd say that happened during the 3rd round which I think was about 10min into the workout). After that things were working a little better and I was able to pick up the pace a bit. 6 rounds + 2 muscle ups. Next time we see muscle ups I'm going to be a lot more confident.

I also learned that ripped up wrists are not ideal for working on a computer all day. My coworkers were pretty confused when (after getting called out for grimacing) I tried to explain to them what I was doing this morning and why there's no skin on my wrists, and completely baffled at the fact that I am actually kind of enjoying the fact my wrists are torn up. I got some looks like I'd grown three heads.

My favorite Halloween costume from years past was Little Caesar in college. Orange toga, laurel crown, and a real pizza supported on a plastic spear. I remember having a lot of trouble convincing the pizza place not to slice the pizza.

October 31, 2013 | Unregistered CommenterBrad D

Halloween- as children, my friend and I dressed as a two-headed monster- we were skinny kids and got into one big sweater (probably my dad's) which had paper spiders (spiders are the scariest thing in the world ever) stapled all over it and put stockings on our heads.
As a big kid, I dressed up as the secretary from Beetlejuice a couple of years ago. That was fun but it was freeeezing.. My Instagram/ FB buddies will have seen this. I saw a lady dressed as the Mona Lisa that night- her head was pushed through the painting which a friend was carrying. It was awesome. Not dressing up this year and heading to the JPG exhibition instead which will be all sorts of freaky anyway, methinks.

10am class with Lady Fox. Did 'Cindy' and decided to rest as needed and attempt all strict push-ups and not care too much about how many rounds I got. I got through 8 rounds and 5 chin-ups- I switched to chin-ups after 5 rounds (thin green band for all) Very happy with this. Thanks Jess for telling me how to rest!! Of all the things I could get wrong.....I would never have gotten through the push-ups if you hadn't done that.

Followed by some ergaliciousness.

PS- Josue- I love that story :)

October 31, 2013 | Unregistered CommenterCharlie

Costume for this year: Active Recovery Bottom.

Ball gag, foam roller and LAX balls, and continual moans of pleasure/pain.

Based on a true story.

October 31, 2013 | Unregistered Commentermichele

Woke up this morning and was happy to see this chipper programmed... Then got out of bed and realized how sore I was. At first I thought I would skip today's workout but by noon I had convinced myself that I would sneak down to the gym at work and do "just 10 rounds" since David said 600 reps / 20 rounds is beast mode (I tell myself if I can do half what the pros are doing then I am doing pretty good). I failed to contain my enthusiasm and ended up doing 12 rounds + 7 push-ups, with makeshift ring rows. I am not so great at push-ups, all hard-fought singles the last two rounds. Squats and fake ring rows were no problem. Oof.

October 31, 2013 | Unregistered Commenterpckr

software developers: job opportunties galore

we are hiring junior and senior software developers at my company, Amplify (in beautiful DUMBO.) if you have experience with object-oriented programming, we're looking for you! email me if you're interested... i've been here two years and really enjoy it. mignyc at gmail dot com.

October 31, 2013 | Unregistered Commentermichele

Back squat

Nate-10 Rx

October 31, 2013 | Unregistered CommenterJakeL

First time doing "Nate" today. I thought it was going to be much harder than it was and over paced it. Ended up with 10 Rounds +2,4,1. Originally I thought that i'd done 8, but I actually had 8 poker chips and did one stack plus two more, so, just clarifying for no one in particular.

I really liked this one and didn't mind taking it easy. The HSPUs which I did strict were the hardest. Muscle-Ups and Kettlebell swings were, dare I say easy.

I love Halloween but always have lame, half assed costumes. This year I'm being Teen Wolf because I could do it for 30 bucks using the Fran werewolf mask and some purchases from a thrift store. A few years ago I was an alligator. Many items of that costume have since transitioned into my regular attire.

The more I think about it the less confident I am. I'm 85% sure I got 10+ rounds. HMMMM.

October 31, 2013 | Registered CommenterDavid Osorio

Prior to 430 class with DO i did my crashB workout - 2x16'/5' and found that it was much easier to keep a steady pace & stroke rate than the first time. I'm guessing/hoping this gets easier. I was all over the map in the first five minutes but settled down and the second set was smooth & steady.
Cindy: pull ups - went from blue, to white to green band. Pushups were fine until the fifth or sixth round when I had to split in half, then threes, then onesies.
Squats - oddly, in my fifth round I forgot to do the squats so for the next three I did 20 instead of five. Not sure how or why I managed that.
Ended up with 9 rounds plus 5 pullups, 6 pushups.

Costume: once when i was a kid I went as an ice-hockey player and had the brilliant idea of wearing my skates (with skateguards). I remember slipping down someone's porch steps and landing on my ass. I had on all the pads. This was the suburbs so the walk from house to house was brutal. I probably gave up after four or five pieces of candy.

October 31, 2013 | Unregistered CommenterRichard G

Cindy with ring rows and orange band to help with the push-ups: 12 rounds + 2 push-ups. Felt pretty good. Never really pushed it though. I was afraid of going to failure on the push-ups because then what would I do with my remaining time?

October 31, 2013 | Unregistered CommenterKMo

My mom and I did Cindy this morning. I did it with ring rows and push-ups on my knees, and got 18 rounds + 5 ring rows, sooo.... I should have made it harder. If I was in the gym, I could have done banded pull-ups, and tried splitting up my push-ups by doing the first few strict--or trying for all of them strict? I kind of just wanted to fly today though. :)

When I was in first grade, my dad took my brother and I trick-or-treating in the suburb where we lived in Portland, OR. I was a princess, so original. We walked up to one house and a middle-aged man opened the door. After we said, "Trick or treat!" he replied, "Trick or treat?" and had to repeat himself a couple times because we were so confused. Again we said, "Trick or treat!" and then all of a sudden, he yells "TRICK!" and pulls out this can of silly string, and sprayed it all over us. I ran away from his door crying.

I haven't really been a fan of Halloween since then.

October 31, 2013 | Unregistered CommenterKate R

*my brother and me, argh! And I call myself an editor.

October 31, 2013 | Unregistered CommenterKate R

Great Halloween! Started with double header preschool parades done in 30 min. Left to my own devices most of the afternoon and bookended with leisurely trick-or-treating in mild weather with minimal meltdowns.
Sipping wine by 8pm and didn't even have to dress up. Success!

Best Halloween costume was 'death' in college -- all black attire, hoodie exposing only my skull face and rib cage. Used minimal make-up so still looked like myself. Showed up to a party where everyone was eating mushrooms and no one would talk to me bc they couldn't handle it. That was gratifying but boring.

Nate today. 10 rnds plus 2 MUs and 4 HSPUs. Assisted MUs and 20kg bell. Real hard, but kipping HSPUs were the easiest part. This was a good one.

October 31, 2013 | Unregistered CommenterLauren

Sidebar to Halloween costume story: my boyfriend at the time, who had partaken of said mushrooms, was dressed as a clown and was hysterically laughing the entire time. Far more freaky in my opinion.

October 31, 2013 | Unregistered CommenterLauren

Kate how many rounds did your mom get?

October 31, 2013 | Unregistered Commenterariel c

I'm really happy with how I did. I suck at everything so scaled way, way down, but somehow kept moving the entire twenty minutes, except when I had to break up the push ups, and got way more rounds than I was expecting.

October 31, 2013 | Unregistered Commenterariel c

I seriously haven't done Cindy since we were in the Lyceum. Not sure what my pr was back then but I seem to remember it was around 13 or 14 rounds.
17 rounds even today so that's a PR. I had gas but the push ups got me again. They slow me way down. I felt good through round 9 and then started to slow.

November 1, 2013 | Unregistered CommenterDMak

14 rds + 2 reps

2 rep PR for me. HSPUs still the limiting factor on this one. Missed 4 reps over the course of the workout and couldn't do them unbroken after about round 9 or 10. Must get stronger on this movement.

November 1, 2013 | Unregistered CommenterRyan R

@ariel She started right after me and interchanged each round of push-ups with v-ups since her shoulder was hurting her, but she did the same amount as me, minus the final ring rows. She usually kicks my ass or is right there with me. And nice work to you, lady!

@Lauren Awesome story. Though if your rib cage and face were exposed, I'm curious what else you were actually wearing, if anything...

November 1, 2013 | Unregistered CommenterKate R

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