CrossFit South Brooklyn

Established 2007

“Partner Cindy”

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As many collective rounds as possible in 24 minutes of:
5 Pull-ups
10 Push-Ups
15 Squats

Partners will alternate 2 minute intervals of one partner working while the other rests.  The rep count will pick up where your partner leaves off.

Post Partner, Rx and work completed to comments.

"Mini-Cindy" WOD Demo CrossFit

Ariel Deadlift
Ariel's 210lb Deadlift PR at the Total


CFSBK Holiday Schedule
Friday the 24th: 6am, 7am & 12pm classes all on. Closed in the evening
Saturday the 25th: Closed
Sunday the 26th: Closed
Monday the 27th: Normal schedule

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Competitive Group Gymnastics

Comments

  2. Man, I love today’s photo. Ariel looking strong and determined, and in the background, Michele cheering, caught mid-clap. Classic CFSBK photo. Sums up the vibe perfectly: people getting strong, while your friends cheer you on. Congrats on the PR(s), Ariel!

  4. …did that dude just do a split while someone was doing a handstand on his head? really? woah.

    partner-less much assisted Cindy:9 rounds, 5 pull-ups, 10 push ups, 5 squats.green band + david “no, really, i’m just patting you on the back” orsorio, push ups to bar @ 6. Unless it was still at 7 b/c I forgot to move it after the warmup. Yay accuracy in recordkeeping!bottom of squats HURT. stupid hip. stupid brain. it’s like i’ve totally forgotten how to do them. knees where? butt where? pfft.

    much love the NYS DMV for giving me the morning off work so I could go at 7 instead of 6 – but sad to have missed Eye of the Tiger…

  5. Bev and I teamed up at 6am and cranked out 24 rounds + 10 pushups.

    The 2 min of balls-out work followed by 2 minutes of rest was way more fun than a traditional Cindy. Muscular endurance still caught up with me on the damn pushups though.

  8. That video is sick. It’s like Cirque du Soleil training ground. I saw CdS once. A girl sat on her own head. Hand to god. And then her identical partner little girl did a handstand on top of her.

    My theory is they have no bones.

    Also, still ragingly sore in the quads from yesterday. As if I’d never worked out a day in my life. Nice one, y’all.

  9. Old School CF workout that I always loved:Press: 1-1-1-1-1Push Press: 3-3-3-3-3Push Jerk: 5-5-5-5-5

    Press: 65;70;75;80;84f;82P Press: 65;75;80;87;92P Jerk: 75;80;87;92;97Stayed conservative, it’s been a while since I did this one.

    Then 3 sets of chins at 5, 4, 4

    Gabrus is my new fav lifting buddy!

  11. I feel inspired to share my simple but delicious dinner tonight:

    Pulled out a piece of frozen wild salmon and put it in a cool bath to defrost.

    Meanwhile: chopped up garlic and half an onion and some curly kale.

    As the oven heated: Salted and peppered the thawed salmon, put it in a baking dish with a bit of water.

    Sauteed the onion in olive oil for a few minutes, added the garlic, cooked for a minute then added the kale.

    Salmon into the oven and timer set for 13 min.

    Let the kale cook until bright green and just wilted. Sprinkled with red pepper flakes. After a minute or two, added some water, a bit of balsamic vinegar and salt and let it steam/simmer, covered, until the salmon was done.

    Just as the salmon finished, mixed a dollop of butter, squeeze of lemon and splash of balsamic and salt, and melted it in the microwave.

    On the plate: Kale, salmon, topped with lemon butter.

  12. warm-up = 3 rds 250m row + 15 sit-ups + 8 lunges (25/35/35). i got very excited by how easy the rows were so kept them all sub :50. that was very dumb, and now i have an angry hamstring.

    work = partner cindy with steve. i had a yellow band, he had blue. i don’t really know how many rounds we got–18 + pull-ups and 3 push-ups? i failed to keep track when it was my turn. more fun than i thought it’d be; i give all the credit to steve and his cheering/counting: “squats are fun!”

  13. Todays class was a lot of fun. I felt good today, after a crappy Giants fueled day yesterday. Alexis totally worked super hard and was great to partner with.

    I think we did 19rounds plus 5 pull ups. My pushups were weak after rd 5 and i have to work on locking out. My pull ups felt great did 5 strict pull ups each time maybe not all the way extended on some but no kipping.

  14. three strength cycles, zero progress on the bench press.

    really.

    a basic lift.

    whatever delusions I had of progress feel pretty insignificant right now.

  15. Robin, agreed…those gymnasts are sick! I’m still trying to grasp the image of a girl sitting on her own head. That just seems gross on several levels.

    Warmup–3 rounds NFT of:-15 situps-8 OH walking lunges each leg: 25,35,45-250m row

    Partner Cindy with Teresa!-20 rounds plus 5 pullups + 3 pushups-Gotta say that I think this was harder than regular Cindy. If I was going solo, I would have rested so much more. But, with a partner right there hoping and praying that you finish all of your pushups, you really want to fight for every rep. One more pushup that I can crank out, is one less that they have to do. But, damn you pushups. My arms hate me already.-Teresa was an amazing partner, and it was fun to try to chase the Beast team of Steph and Emily!

  16. Partnered with Julia for this “Pahdner Cindy”.

    We got 20 rounds plus 3 pull-ups. Great fun throughout. Some of the tunes playing early on in the WOD were truly inspiring; can’t remember a single one now, sadly.

  17. Worked with Jason P and got an even 20 rounds in. Great partner. Gave me some good tips after we finished, much appreciated! Honestly felt like I was going to puke after…..

  18. Partner Cindy with Laureen (thank you for cheering me on during the pull ups!):15 rounds + 5 pull ups + 10 squats

    Also, I love cfsbk because when I showed up for class I was upset and by the time I left I was smiling. You all are wonderful.

  21. Partner cindy with the other Chris A.–the taller, leaner Chris A. (Or am I the ‘other Chris A’?) Anyhoo…26 rounds–straight up (guess which Chris A was responsible for the majority!).Pull ups were my goat today until Fox gave me a single tip that significantly improved my kip on my last round. In fact, I’d call it a kipping breakthrough. So thanks to Fox for that! And to the other Chris A for cheering on.

  22. First workout at CFSBK in two weeks thanks to travel and a nasty cold. Partnered with Allan who probably did 85% of our rounds for us – 21 rounds + 7 pushups. I did my push-ups elevated (slot 5 on the rack) and even those broke down to 3s towards the end. Kipping pull-ups were slooow and I was having trouble even stringing 2 together, but I am officially in love with those little squares of grippy material! No hand trauma and they really help you get a good solid purchase on the bar.

  23. Partner Cindy with MelissaFirst of all, Melissa was an awesome partner!19 rounds + 2 pullupsWhite band, strict pushups

    I fourth David, Jess Fox, and Steph – damn you, pushups! Why do you torture me? Would it have been better in this case to do bandless pullups and elevated pushups?

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