Partners A and B have 20 minutes to do "Cindy" plus runs around the block. Partner A begins on Cindy while Partner B runs around the block. As soon as Partner B returns, he/she picks up exactly where Partner A left off while Partner A runs around the block. Continue to alternate Cindy with runs, both partners accumulating Cindy rounds together. Focus on perfect technique with every single rep.
"Cindy"
As Many Rounds as Possible in 20 Minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats
1 Lap Around the block= 535m
Post rounds completed and partner to comments.
Back Off Week
Jamie G leads the charge
Good luck Team SBK!
Today is the final event for the CrossFit Open Sectionals at CrossFit Long Island City. Best of luck to all our athletes on the past 7 weeks of hard work. Also, don't forget about the CrossFit Prom happening tonight at CrossFit Virtuosity
Handstand Class Sold Out
¡sɹǝpuɐʇspuɐɥ ʇsǝq ɹno ɟo 01 oʇ sןןıʞs puɐ sʇɥbısuı sıɥ buıpuǝן uǝʞ oʇ pɹɐʍɹoɟ buıʞooן ǝɹ,ǝʍ ˙ʇno pןos sı ssɐןɔ puɐʇspuɐɥ pǝɔuɐʌpɐ s,ɥ uǝʞ
What bike(s) are you currently riding?
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Greg Glassman talks about the Open Sectionals CrossFit
9 Stretches You Should Know CrossFit Done Right
Thoughts on Scaling Pull-Ups in "Barbara" (or Cindy) CrossFit South Brooklyn
Joe says
Ooh. I like.
Shawns says
Ha is thi a backoff or crush week wod?
Rob Is says
Strength Cycle B final class: 1 RM Bench press and Clean
Bench: 210, 215 (f), 215 (f)Tied my previous PR in February. A bit bummed– this is the only lift I did not PR on this cycle. There are reasons I won’t bore you with. Well, at least theories.
Clean: 155, 165, 170 (4 attempts and yes!)I trashed my previous PR of 154. I tried and tried to get 166 last time and could not and it was really cool to land 165 easily on my first attempt.
All in all I was pretty happy with my results this cycle. I would have liked a better dead and bench 1RM’s, but the bottom line is this is just a benchmark and work I did this cycle definitely made me stronger. I was hoping to finally clean my body weigh, which I would have if I hadn’t gained 10 pounds!
And maybe I’ll bench that 215 or 220 in a few weeks. I intend to hit presses on a linear progression for 3 weeks so it might be interesting to retest it.
Scott J. says
By any chance does anyone have a U-lock for a bicycle that they don’t use and would sell for a good price. My lock just busted and forgot how expensive they are.
Let me know at scottjacko@yahoo.com
Thanks.
Samir Chopra says
Willie and I paired up for this one and got 13 rounds with strict pull-ups.
I like Partner Cindys. The real Cindy is a little bit of a grind at 20 minutes.
Stella says
This was fun! I teamed up with Jason for 12 rounds plus 5 pullups (green band) plus 10 pushups (I did these on a bar, Jason did them from the deck).
I’m glad I dragged myself out of the house for this one — I woke up with a sore throat again, but yesterday it was gone by about midday and I felt fine the rest of the day, so I figure maybe it’s allergies and not a cold, and nothing that should get in the way of the usual SBK beatings 🙂
Billy K says
Great day and a nice smooth-feeling workout. Worm and I got fourteen rounds plus 2 pull-ups. Worm was doing everything strict, but I did inclined push-ups, ring rows and 600m erg rows. Nice break after a pretty intense week.
Nick A says
i normally come to the 9am class on saturdays, but even though i got up early, 9am arrived.. then 10.. then 11.. and by 11:30 i had exhausted every lazy excuse not to come in, so i’m happy i made the 12pm class with coach laurel.
this was a fun workout. i didn’t get truly tired until the last minute (which i was running). i teamed up with sam and we completed 11 rounds on the dot. my elevated push-ups are down to pin #5 – i’m slowly making my way down to the floor, to real strict push-ups.
i like back off week!
Shawn$ says
15 rds 5 pullups, 5 pushups with deb at the 8am.
Smaller people rock!
I ran at about 75% Tried to do everything inside as close to 100% as I could.
We both ran 3 times.
Sameer Parekh says
fun times with vincent. 21 + 5/3
David Osorio says
I ride a light blue bike. I think the frame is the “alien” brand. I love it. Alec hooked me up with this little number. If you’re in the market for a new bike I recommend talking to him!
Fox says
I ride a KHS Solo One SETons of fun with heyooge 29ers, though it’s better suited for the crappy weather of a Brooklyn winter.Looking for something more suited to the nice weather now. Must nudge Alec…
WOD 11.6 at CFLIC todayI got 80 points. This was rough, much rougher that the Fran’s bigger, uglier sister that I thought it would be.
Hope to see a bunch of you fools at Prom tonight, it’s not just for competitors, it’s for all of us!
Laurel says
Got to work with Nino this morning: 13 + 5 + 8.
Ate breakfast ( duck eggs and bacon) at 9:30. Decided to run the mile to the gym because I was coaching 10 and thought I wouldn’t get a chance to do this. Arrived, started class with Margie and realized it was small AND an odd number. Decided to jump in. Phew. Felt my run immediately (I am not a runner, so the earlier mile had been a serious act of will.) Still – it was a great workout. Glad I got to do it.
Malcolm says
Had a lot of fun with Nick P in partner cindy. We got 18 rounds flat with him running 4 times and me 3.
My shoulders never got too smoked because he is so damn fast.
Jason says
Thanks, Stella! It was fun doing “Cindy” with you and the 10am gang too. Running is the one thing I do ok – as opposed to any of the movements that require coordination. This was my warmup for the Leatherman’s Loop 10k trail run on Sunday morning up in Pound Ridge, NY. Not sure if any of you have heard of it – it’s my first time – but sounds like a very CrossFit kind of a trail race. Check it out for next year – http://www.leathermansloop.org/.
Stella says
Ha! That’s why running is my thing, too — all I have to do is put one foot in front of the other. Give me a ball and tell me I have to catch it, hit it, or throw it at a target, and I’m in trouble.
Good luck in your race tomorrow!
african mango says
Running is one of the most important exercises an individual can do in order to be fit. It is perhaps the most natural exercise a human can execute and it is also the best cardiovascular exercise.
Deb says
Shawn pretty much said it all! Nice to partner with him and do a partner WOD in particular. Big fun and a nice way to start the weekend.
David Turnbull says
Sadly out of town and missed the workout. But I can comment on the bike question from my far-flung hotel room. I just recently picked up a Strida. It’s great for tooling around Brooklyn. It folds quickly and neatly fits in my closet.