CrossFit South Brooklyn

Established 2007

Crush Week: “Run, Cindy, Run!

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“Run, Cindy, Run!”

3 Rounds for Time:
800m Run
5 Rounds of “Cindy”

Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Squats

Scale the runs to 550m as needed of you can’t complete the 800s under 5 minutes. Scaling for Pull-Ups is Ring Rows or Jumping Pull-Ups, and Push-Ups is Knee Push-Ups. The “Cind”y rounds should take about a minute. Scale volume to 3-4 rounds per set if you want to work on a more challenging pull/push version that ends up taking much longer than that.

Post time and Rx to comments.


Katie H. racks the bar after a successful lift at Iron Maidens 2018

An Update from CFSBK’s Resident Anthropologist

By Katie Rose Hejtmanek

Hi CFSBKers! Your local anthropologist here. I want to give you all a quick update. I’m winding down my US-based research and heading overseas this fall for preliminary investigations into CrossFit in Australia and India. Why Australia and India? In both India and Australia, I am interested in what happens in the CrossFit gym–what parts of CrossFit travel well and which parts are made more local. For example, on international yoga day, the Indian CrossFit gym included yoga in their WOD. So the fact of a WOD and the idea of making a WOD culturally meaningful traveled, but that it was yoga, one of India’s most famous physical practices, seems uniquely Indian. My question is, essentially, how do these gyms add to the basic recipe that is CrossFit to make it their own?

CrossFit is not, however, just the daily practice that happens in the gym. This daily work is in conversation with CrossFit writ large, including who trains for and makes it to Regionals and the Games. It means something for individuals to go to and gyms to send people to these elite CrossFit competitions. Therefore, I chose Australia because Australian women dominate CrossFit at the international level (along with Iceland) and many Australian men make it to the Games. Does gym culture get shaped by the fact that Australians are some of the best CrossFitters? If so, in what ways? What is the relationship between the everyday WODs and the fact that Australians are crowned fittest on earth?

I chose India because it has a long tradition of physical culture and is becoming an important market for CrossFit, but so far no one has made it to the Games. India is known for other physical practices and sports–yoga and wrestling–and is home to world champion cricketers (check out CFSBKer Samir Chopra’s book Eye on Cricket). The gym where I will be, which has been going strong for 8 years, just won a national-level award–an ICON award–for being the most innovative health and fitness brand in India. But Indian CrossFitters don’t see themselves represented at the elite competitions. Does that matter in the gym? What relationship does the everyday WOD in India have with elite competition?

I will be doing this work during my fall sabbatical, staying about 2-3 months in each place. Like with my research here, I’m sure new questions and insights will emerge as I stay for a while, listen to people, and learn. If you were doing this project, what would you want to know? What would you ask?

Before I head out, I will be having a little bon voyage party at Pig Beach on Saturday August 11, after Open Gym. Please come by!

_____________________
Powerlifting Doesn’t Care What I Look Like The Nib
This Is What 6 CrossFit Games Athletes Eat for Breakfast Reebok

Comments

  1. Good luck Katie. Drop me a line if you transit through Hong Kong. I’m Sydney/Melbourne-bound Friday and can send you any intel from gyms there.

    • Thank you Gerry! I do intend on transiting through Hong Kong, as long as you’re still there. I’ll message you. I will be in Melbourne and Sydney and I appreciate and welcome your expert investigating!

  3. Sounds like an amazing trip Katie, looking forward to hearing about your findings!

    Good links today, the breakfast pics made me hungry and a few people have been sending around that Nib article.

    Unrelated note. I had a dream that I came in and we were selling a full selection of candy at the gym, snickers bars, M&Ms, Gum, etc. Kind of like a bodega counter. I got pissed off and pushed everything behind the front desk onto the floor and no one understood why I was upset about this.

    Did a hybrid of yesterday’s and today’s programming last night:

    Snatch
    Worked up to 155. Far below a 1RM but I did a few sets there and was happy enough with that.

    Today’s Run Cindy Run metcon
    35:30
    Done on the Air Runner decreasing volume to 700m since running takes so much longer on it compared to normal running. All the Pull-ups and Push-ups unbroken. Took it the overall pace of the workout about a 7-8 RPE

  4. STRENGTH! Felt SO good to be back in my regular morning class. Even Jeremy noticed that I lift better in the AM.

    LBBS 162.5x5x3. I’ve officially moved past my IM opener of 160! 🙂
    Bench 97.5x5x3
    Deadlift 205×5

    In short: everything is heavy, but moving!

  5. Katie! Safe travels and enjoy!

    3/4th Murph this morning: 34:14.

    Push-ups always the worst. This is fairly consistent with my last Murph time (I think 48ish), so I’m content. Even with a visiting bird that served as a mild distraction for the last round.

    GHD: 3×12
    3 rounds: SA DB 5 Presses into 50m overhead walk (each side), 25#

    Weekend summary:
    – Fun Partner workout with Joy. Stayed unbroken until 135, which I did as singles.
    – Snatch to 118, which took a few fail and lots of encouragement to make.
    – Press: 73×3, 78×3, 83x3x3, 63×10. Trying to make my upper body catch up to my legs.

  6. Katie, I am very much looking forward to your findings! I already find it so interesting how programming/coaching/community relationships differ from gym to gym just in different parts of the US. Australia and India will be fascinating!

    I read today’s WOD while half-asleep and was SO NOT prepared for this morning! Finished in 36:38.
    Pull-ups were all over the place. Occasionally I managed 5 in a row, but mostly it was sets of 3 and 2.
    Push-ups I started in sets of 10, but that went downhill fast. After the first round, I did 5 normal, 5 on my knees. Still so difficult!
    Squats were the “rest period” for me.
    Running was slow, but it happened!

    I saw snippets of The Nib’s “Powerlifting Doesn’t Care What I Look Like” illustration set passed around this weekend, and I LOVE it. Powerlifting has done wonders for my mental health and body image frustrations. I’d gotten that “aren’t Asian girls supposed to be small?” comment all throughout my teenage years, it was awful! But those insecurities are now replaced by the wonderfully-illustrated, “is that a trap??” frame and I’m loving it.

  7. I’m am curious about whether Crossfit is viewed as a practice akin to yoga in India or as a competitive activity (but I guess that is what you are there to find out Katie)! I prefer to view it as a practice myself rather than a sport which is THE ONLY reason why I am not going to the games this year.

  8. Katie – I’m going to miss the bon voyage party and I’m really gonna miss you! I’ll think about what I might wonder when it comes to cultures and xfit. I love your line of inquiry so far. (Have you ever read CLR James’ Beyond the Boundry?) If I were doing a study I might research whether crossfitters make the best fried eggs because the pictures on the blog look perfect and made me hungry!

    7 am with Lauren and Ro
    Cindy – In a tough negotiation over getting out of bed in the first place today I made a deal that I would scale the run. I thought I’d do all the pull ups but those first 5 were so hard I went directly to 3. The push ups were tough today too. I should weigh myself. It’s not unlikely that I have an extra 5 or more on me. Anyhow – I felt good in the first run but stuck to my 500. The second run was really slow and the third one I tried to push but slow as well. I ripped my hand on the last pull up completing my 2nd round. I tried to tape when I came in from the 3rd run but it didn’t help so I switched to ring rows for my last (5) Cindys. Took push ups to the knees for that 3rd round too since I was running out of time (in terms of most everyone else being done and the next class needing to begin). 35:06.

  9. Good luck Katie. Have fun.

    Today: 10am class with some of the regulars plus Team Australia. 40:10 doing Rx with one modification of replacing pull-ups with jumping pull-ups.

  10. Great to be back at CFSBK – I finished the 3/4 Murph aka Run Cindy Run today in 34:57 Rx at the noon class just under the time cap of 35min. Definitely broke up the pushups in the later rounds – thankfully the weather cooperated and was not too hot!

  12. Great workout today!! Starting crush week off with a bang. I’m smoked after that one. 29′:03″ Ripped my left hand again. Damn it.

  13. Katie!! Good luck— we will miss you while you’re away, but I can’t wait to read what you find!!

    Have to do some testing work for Katie this week— but I didn’t have the energy to do it before class today. First day back to school! I will come in tomorrow to do our first testing day 🙂

    Mini-Murph: 30:01
    Did 2 strict pull-ups per round for the first time in a long while. Pull-ups felt great. I think I feel mobile enough to kip, but why push it. Going to ease my way in.

    Pushups were 6-4 until the middle of round 2. By the end of round 3 they were 4-2-2-2.

    Runs were 4:10ish— decided to just go at a recovery pace— didn’t push too hard.

    Fun workout!!! Can’t wait for crush week! Such a fun 5:3 day class.

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