Thursday, April 14, 2011

Super Cindy

Workout of the Day

WOD 1 – in the afternoon…


Deadlift 3, 3, 3, 3, 3

Push Press 3, 3, 3, 3, 3


2 sets of 15 push press to max muscle ups

3 sets of 10 Barbell Good Mornings

WOD 2 – in the evening…

Super Cindy

20 minute AMRAP

5 muscle ups

10 burpees

15 pistols

Laid it out today ladies and gents. Wednesdays are definitely working themselves into the crux of my training week. I hit 440# on the deads and 220# on the push presses, both personal bests for those repetition ranges. Then, in a bit of Open experimentation, I attempted a couple sets of muscle ups after pre-fatiguing the shoulders with 155# push presses, managing 6 unbroken each time. With wood rings and some good stick I’m starting to feel like I can kip for my life and get up at least one rep no matter how tired I am. Might be something those of you out there with muscle ups in the bag might want to give a try…could come in handy someday.

For the evening session I tackled a new take on an old favorite. Where Cindy requires 5 pullups, 10 pushups, and 15 squats for 20 minutes, this version requires 5 muscle ups, 10 burpees, and 15 pistols instead. The inspiration behind this was twofold: first, pistols have never been my strongest movement so I’m always looking for a good reason to program them. Second, I’ve never liked Cindy. Why not spice it up a bit? Turns out pistols still aren’t my best move, but I’ve managed to get them down to a workable proficiency. The muscle ups I did unbroken through the 6th round, after which I did 4 + 1 and 3 + 2 the rest of the way. Having done a few earlier in the day gave me the confidence to keep stringing them together later on in the WOD I think.

I’d love to see some of you gymnastic beasts out there give this a shot and knock out 12- 15 rounds. Please let me know if anybody tries it. Heading back to the river for an ice bath the old fashioned way tomorrow…


  1. how did you do in the open workout #3?

  2. Looks like you've got a lot more in the gym since the open house!

  3. Blair- any chance you could blog a bit about Crossfit Anywhere, give us an idea of the space (pictures) and why you designed it as you did, why you program the wods that you do, how coaching fits into your schedule, the challenges you faced getting the box going? I'm very curious.

    Keep it up!

  4. wow, super cindy sounds super awesome. now if only i could do a muscle-up.. love your blog!