CrossFit South Brooklyn

Established 2007

Deadlift | “Cindy”

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Deadlift

3-3-3-3-3
Work up to a max triple for the day. No failing, no loss of position. Touch-and-Go is permitted.

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“Cindy”

AMRAP 20 Minutes:
5 Pull-Ups
10 Push-Ups
15 Squats
In its best form, this classic triplet is performed unbroken with stamina/cardiovascular capacity being the limiter. For most, it’s either Pull-Up and/or Push-Up capacity that slows us down. If you can perform the reps, then do Cindy as Rx’d. Otherwise, scale the Pull-Ups to Ring-Rows and the Push-Ups to the knees as necessary or reduce the rep scheme to largely keep moving. In 2009, Chris Spealler scored a whopping 38 rounds at the Games, and Gillian Mounsey scored 28. Are you a heavy hitter? This is a CFSBK leaderboard workout. Tell a coach you’re gunning for it so we can keep you in our sights!

Post rounds, reps, and Rx to comments.
Compare to 6.26.14 and 10.31.2014

Look at all those accomplishments! Brad L. PR’d his Snatch at 209lbs. Lauren B. got Kipping Dips. Bryan B. did “Jackie” in 6:03. Latasha B. Back Squatted 307lbs for two sets of two reps. Please write all of your awesome accomplishments and goals on the board. We’d like to make this a recurring feature on the blog!

  • Movie night returns this Friday, February 26th! From 8 to 10:30pm (after OG), we’ll be showing Fittest on Earth 2015, a behind-the-scenes documentary about last year’s CrossFit Games, on the big screen. Come watch it with your fellow CFSBKers and other CrossFitters from local affiliates. Go to the event page for more details.
  • Schedule Change: Tomorrow’s 9am Yoga class with Jaclyn is cancelled.

Last Chance to Register for the CrossFit Open and Sign Up for Intramurals!

By the time you’ve read this, the Open Workout 16.1 countdown clock to the left will have counted down to just ONE day to go. You know what that means? Yeah, wise guy, it does mean that Dave Castro will announce 16.1 live from NorCal CrossFit tommorrow night. But it also means time is running out to register!

As we mentioned last week, this year we’ll be putting a new spin on the CrossFit Games Open with a fun (but totally voluntary) intramural team competition. Open competitors will be split into balanced teams, with team captains assigned by CFSBK management. Team scores will be determined by an average of each competing members’ ranking, compiled each week by the team captain.

Since we will be using overall team ranking as the score, performing workouts Rx’d will still be more valuable to your team than performing them scaled, regardless of how many reps you get. This works well with the intention of the Open: to attempt as many workouts Rx’d as you can while scaling when necessary. If you have to miss a workout (due to travel, injury, etc.), it won’t negatively affect your score, since your team score will be an average of submitted scores.

Teams are encouraged to coordinate class times, wear fun outfits, and talk smack. Have fun with this! Again, this isn’t mandatory, so if you just want to do the Open workouts on your own, you can. If you’re interested, sign up here, and get ready to rumble!
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Yesterday’s Whiteboard: Rest Day
Chestee: Collarbone Protection for CrossFit Athletes
How Big Is the Moon, Really? Kurzgesagt – In a Nutshell

Comments

  2. 5:45am at Champlain Valley CrossFit

    Push Press: A descending rep scheme every 90 seconds was programmed. Goal was to work up to a max double by the end.

    115×7
    135×5
    155×5
    165×3
    175×3
    185×3
    195×2

    EMOM: Started on the 11min mark after finishing the above work at 9:00
    Odd – 8 Toes to Bar
    Even – 30 seconds OH hold with kettlebells. I used the yellow ones… not positive how much they weighed, but I think they were 16kg like ours are. Their 24kg bells are red though, and the 32kg bells are blue, so I might have had 20s…

    Metcon: 5 rounds + 12 wall balls. Workout was a 12min AMRAP of 12 wall balls, 12 box overs, 12 DB push press w/ 50lb bells. Dumbell push press was the limiter. I learned in the last two rounds that it was best to just dig deep and go unbroken on those, stick it out through the wall balls, and then use the box overs as active rest. If I'd done that from the beginning probably could have paced for 6+ rounds.

  3. Last day of Strength Cycle, only half of us there to bid it adieu. I miss my rackmates!

    Squat: 217.5×2, 220×2, 210×3. This is telling me I should probably open around 220 for Iron Maidens.
    Press: 87.5×2, 90×2 (ugly!), 87.5×2. I decided to get greedy with the second set and it definitely took a lot out of me.
    Kroc rows 50x10x3/side. 50 is so freakin' heavy!

  4. 6am (what?!?) with McD and Ro

    Deadlifts with Dan worked up to 375×3 touch and go. This was good, I was thinking 350 but went higher because it was feeling good and I wasn't loosing any position in my back.
    Went for a 420 PR but there was an arch in my back from the start so I dropped it after about 3 inches off the floor

    Cindy finished 19 rounds + 15 reps
    I thought I was over 20 but the whiteboard don't lie!

    I'll be back at 5:30 come tomorrow though. I can't get too comfortable with this early work shenanigans

  5. 6am with McDowell and Arturo.

    Deadlifts: worked up to 315×3. Attempted 335 but bailed after a few inches because I felt my back rounding out a bit.

    Metcon: 22 rounds + 9 reps. I might have kicked Kevin R. off the leaderboard. It is a great day if I can be in the same company as Kevin R. Kept up with Dan L until I chalked up about 8 minutes into the game, it was great to be chasing him for the remaining 12 minutes.. Started to break up my push ups around round 9.

  7. 7am with McTuro

    Deadlift – 255×3
    Got one up at 275 and really just got lazy knowing what was ahead for the metcon. Form felt good for not doing heavy sets in a couple months. Might revisit at OG one weekend.

    Cindy – 13 + 9
    Push-ups the obvious limiter here. My kip started to break down around the 8th round, but could still string together trips for the most part. Didn't feel totally beaten down at the end and probably could have hit the gas a little more.

  8. 6am with McDowell, Arturo and some guy named Ben Lock

    Deadlift PR at 340#x3. Felt fast but since we haven't been dead lifting lately I decided not to push my luck.

    Cindy
    18 rounds plus 6 reps.
    My progress on this WOD has been adding about 2 full rounds per year.

    2013 12 + 8 (5 months into crossfit)
    2014 14 + 2
    2015 16 + 8
    2016 18 + 6

    Awesome watching Dan L. and BK crush this and both make the leader board.

  9. 6am with McTuro

    Deadlift – 225×3, 275×3, 315×3, 335×3 (PR)
    Surprised myself with PRing set of 3 deadlifts. Feel like we have had little pulling recently so wasn't expecting it. Not touch and go, reset after each pull. Got a solid hookgrip burn.

    WOD – 15 + 3 pull-ups Rx. I figured 15 rounds was where I would end up and was surprised it was exactly that since I had no idea what round I was on. This workout goes on forever. After around 6 rounds I thought the time would be halfway over just to lookup and see we were only 4.5 minutes in.

    Minor tear on the pinky fingers. Kept checking myself the whole time but think it happened on those last 3 pull-ups as my grip was fried 🙁

  10. FREE MEAT!!

    This opportunity is open to both non-CSA members as well as current subscribers.

    We're in need of a volunteer to staff the meat CSA pickup next Wednesday at the gym from 6-8:30. If you've been thinking about joining the CSA, this is a great opportunity to sample the product. If you're a current CSA member, you can score even more of the delicious grass-fed/pastured animal product you already enjoy.

    There's ten pounds of frozen Herondale animal deliciousness in it for you. It's very little work for a whole lotta yum. If you're interested, email me for logistics: mignyc at gmail dot com.

  11. 7am- such a fun morning! Worked up to 200# on the DL which felt great for not having DL'd heavy in months. Cindy was 12 rounds on the dot (with ring rows). Whole body feels amazing- ready for lunch!

  12. Deadlift: Worked up to 295# for a triple, then 315 for a single.

    Cindy: 10 Rounds + 7 Rx. First time doing Cindy Rx, so I was pretty excited about that. Was pretty cautious with my hands because one of them is a little beat up and want to make sure they are all set for the open, but they held strong throughout. Definitely improved since my half Cindy from the beginning of the year, so quite happy about that. Impressed by the speed of everyone doing it this morning.

  13. 8 am w/ Ro

    Deadlift — 235# — Still rounding my back on these, and it's very frustrating! Generally, when I hear "chest out, shoulders back" from a coach, I already feel like my shoulders are as far back as they're willing to go. Is this because I'm tall-ish and have terrible posture? Or are my back muscles just jerks who won't listen to reason?

    WOD
    First time doing Cindy. 12 rounds exactly (with green band across bottom of pull-up rack).
    Broke up push-ups from the start. First 5-5, then 4-3-3, and then 3-2-1-1-1-1-1.
    With pull-ups, I'm in an annoying in-between place where the band is too easy but I still can't kip. GIVE ME THE KIP.

  14. As future captain as one of these intramural games teams I want to apologize in advance to all of the other teams that will be placing behind us. I will just get it out of the way now…better luck next year. With my first pick in the 2016 CFSBK draft I select Dan L…if he actually exists.

  17. 7 am with McDowell and Ro
    Back from 5 days in California with hard drinkin' cousins, daily tacos and no gym visits. Came in last night around 11. Why did QOD have to be about last night's dinner (potato chips and airplane wine)? I dropped my third rep on 2 tries at 165. This is a little scary despite preceding sentences. My one rep PR is 195; a few weeks ago I did a set of 5 at 175. McDowell suggested it's the travel, fatigue and dehydration but Iron Maiden is just a week and some days away! Yikes. WOD – 11 rounds, plus 3 push ups: chin ups with blue band after 3rd round.

    @Jack – your "back muscles" might just be mad at you for calling them jerks. Be nice!

  20. That's the first time I've ever written anything on the accomplishment board 🙂

    And speaking of dips, I did 36 of those yesterday and really felt it during Cindy today. I am normally able to do a few sets of 10 push ups before breaking them up and I was on to sets of 2 and singles almost from the beginning.

    I don't have any record of having done Cindy before — so my baseline is 14 Rounds + 8 Reps.

    Deadlifts today were good. 165 x 3, 185 x 3, 195 x 3, 200 x 3, 205 x 2 — didn't go for the 3rd

  21. Yesterday: 4×8 minute treadmill intervals w/2min rest. Still slow, but getting better.

    Tonight 6:30 — sumo deadlift up to 275×3. I can't push my luck with this lift because of my back, but that felt pretty good.

    Last time we did Cindy I got 11 rounds and could barely kip — http://www.crossfitsouthbrooklyn.com/workout-of-the-day/2015/6/27/front-squat-cindy.html#comments

    Today I was shooting for 18 and ended up with 16+6 pushups, which I'm definitely happy with. Pushups started to get tired a lot sooner than I expected, oh well. I'm happy that I kept my rests to short counts, and did all the pullups and squats without pause.

  22. LBBS 170 x 2 x 2
    Bench 87 x 5 x 3

    Whit cooked me a 1/2 Cindy-ish conditioner (10 min)
    3 chest to bar pull ups
    10 burpees
    15 air squats
    6 rounds + 3 CTB

  24. Deadlift: Worked up to a heavy set of three from a dead stop.
    135×5
    185×3
    205×1
    220×1
    230×3

    Cindy:

    2013: 10 rounds with blue band pullups and pushups on my knees
    2015: 11+2 Rx'd
    Today: 16+ 12 Rx'd

    AG works, guys! You should do it!

    I haven't been working on pushups lately so they fell a part by the fourth round. Moved to triples, then eventually doubles, and singles, but with minimal rest. Made up time by moving as fast as possible on the air squats and by making fast transitions between movements. Pullups were unbroken.

    I got nauseous at the 15 minute mark and easily could've slowed down, but checked the leaderboard before class and knew I was close. Sucked it up, kept moving, and secured second place on the leaderboard! I'm sure it will be short lived, but I never thought I would make it on a leaderboard! Should've back squatted and benched today in preparation for IM but so glad I decided to do Cindy instead.

  26. Did Cindy last night for the first time, with strict pull ups I got 9 rounds + 2 pull ups. Prior to this I had done the 'half Cindy' (10min) with subbing in 3 pullups for 6 rounds, so I was pretty happy with the result last night. DL peaked out at 215lb.

  27. KLOVE!!!! Congrats on getting on the leaderboard!! Amazing!

    Class was insanely fun tonight. Lots of deadlift three rep PRs in the corner of the gym with me, Kate, and Monique!!!

    Nice going, Latasha!

    All the exclamation points!!!!!!!!

  28. Snatch 70%x2x3
    220

    CJ, 70%x2x3
    275

    FSQ, 80%x2x4
    352

    Bench, 325x5x3
    Hit the first five, then 4's on the last two sets.. will still go up next week.

    Pullups
    3×12

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