Workout of the Day
A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 minutes between sets.

B.
Four sets of 3-minute sprints of either:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

– OR –

“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds and reps as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

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Emily Moore
Emily Moore
May 13, 2015 6:39 am

A. 85/100//115/120/135 F (misloaded bar)/115
B. 7+9 Cindy – second round of pushups each set were very slow

Mattman
Mattman
May 12, 2015 6:44 am

A.) 255,295,335,360,380,335
B.) Ran out of time had to coach class…

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Michele Vieux
May 12, 2015 10:50 am
Reply to  Mattman

At least you got to squat! 🙂

Carm
Carm
May 12, 2015 5:18 am

A. 165/185/210/225/235/205
B. 10 rounds + 1 push up of Cindy

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Michele Vieux
May 12, 2015 10:50 am
Reply to  Carm

Great job, Carm!

Bryan Mallett
Bryan Mallett
May 12, 2015 4:52 am

A. 375, 335×6

B. 14+7

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Michele Vieux
May 12, 2015 10:49 am
Reply to  Bryan Mallett

Yeah, Bryan!

Todd E.
Todd E.
May 12, 2015 1:53 am

A. Stopped at 405 today. Did 345×6, wasn’t feeling that extra Monday power.
B. 10 rounds of Cindy. Pull-ups slowed me down but I did them with no band or sub. I’ll take it.

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Michele Vieux
May 12, 2015 10:49 am
Reply to  Todd E.

Great job in sticking to those pull-ups!

Junsoo Pato
Junsoo Pato
May 11, 2015 11:24 pm

100 – 115 – 130 – 138.5 – 146.5 – 130kg(6)

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Michele Vieux
May 12, 2015 10:49 am
Reply to  Junsoo Pato

Junsoo! Nice squatting! 🙂

Bill Comerford
Bill Comerford
May 11, 2015 8:32 pm

205, 235, 265, 285, 300, 265

7 reds of cindy…hard to do the pull-ups on a smooth bar and no chalk/straps

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Michele Vieux
May 12, 2015 10:49 am
Reply to  Bill Comerford

Great job, Bill!

CB
CB
May 11, 2015 7:01 pm

Mary 8 Rds+15 reps
Pistols didn’t feel good on left leg at all

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Michele Vieux
May 12, 2015 10:49 am
Reply to  CB

Left leg weaker, less stable or less mobile?

Andy M
Andy M
May 11, 2015 6:20 pm

A. BS (315): 205-235-265-285-305 // 6 x 255
B. Cindy option, 16 rds +6

Jeremy R
Jeremy R
May 11, 2015 6:21 pm
Reply to  Andy M

nice work Andy!!! You upped me by a few on Cindy! ;P

Andy M
Andy M
May 11, 2015 6:26 pm
Reply to  Jeremy R

But your heavy squats balance the equation. Nice work all around. Sneaky way to make you do 80 pullups and 160 pushups, huh? Thanks a lot, Michele!

Joan D
Joan D
May 12, 2015 6:29 am
Reply to  Andy M

16 rounds? did that include a bathroom break? hahahaha I know you can get 20 after last week’s performance

Andy M
Andy M
May 12, 2015 6:43 am
Reply to  Joan D

C’mon, it was “sprint Cindy!” Only 12min of work — I don’t know where I could have gone faster, maybe butterfly PU. Been 3+ years since I did a full Cindy…

Joan D
Joan D
May 12, 2015 8:47 am
Reply to  Andy M

hahaha just getting you pumped bro

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Michele Vieux
May 12, 2015 10:48 am
Reply to  Andy M

You are welcome!!

Josh
Josh
May 11, 2015 5:19 pm

A. 185/205/235/250/265/240×10
Felt good and didn’t want to stop at 6. Really happy with the progress.

B. Did Cindy with Strict pull-ups. 15 Full rounds.

Jeremy R
Jeremy R
May 11, 2015 6:18 pm
Reply to  Josh

Nice work Josh!! Plus strict pull ups! Killed it!

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Michele Vieux
May 12, 2015 10:48 am
Reply to  Jeremy R

Wow, seriously crushed it!

Drew Nodtvedt
Drew Nodtvedt
May 11, 2015 2:02 pm

A. 135/155/165/175/185/165
B. 3+11, 3+24, 3+25 = 11 rounds (Cindy)

It’s been discouraging lately, but after 2 spinal epidurals and the thumbs up from my doctor…it feels good to workout again, even if it can’t be at 100%. I’ve been scaling the last week to regain confidence after an L5-S1 herniation eleven weeks ago at work – still I figured I needed to swallow my pride and post again.

Today felt good – happy to be back.

Jeremy R
Jeremy R
May 11, 2015 6:19 pm
Reply to  Drew Nodtvedt

Welcome back Drew!

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Michele Vieux
May 12, 2015 10:48 am
Reply to  Drew Nodtvedt

Oh wow! Welcome back! Be sure to let me know if you need ideas for modifications as you get back into it.

Joan D
Joan D
May 11, 2015 1:32 pm

Joan:
Had to really hold back on not doing Cindy today, she is my favorite xfit girl
got to stick with priorities…..Second week of smolov
Odette: 5×5 BS, shoulder press she was able to do 4/4/4/4/4, DL
B. 2 rds every 3 minutes, pushups were hard for her, pullups with black band almost all unbroken

Jeremy R
Jeremy R
May 11, 2015 6:19 pm
Reply to  Joan D

As soon as you back squat 800 pounds you can join us mortals again… ;P

Andy M
Andy M
May 11, 2015 6:28 pm
Reply to  Jeremy R

Secret to Smolov is lots of vodka. No shots, though. Gotta snort it.

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Michele Vieux
May 12, 2015 10:47 am
Reply to  Andy M

Yes, what Andy said…

Joan D
Joan D
May 12, 2015 6:32 am
Reply to  Jeremy R

800 will never happen at my bodyweight, but when 400 happens I should return…plus am swimming so conditioning wise am not that far behind..but cindy is a lot of squats and I need my legs….but I might do it on Friday so I can rest the weekend

Kimmi
Kimmi
May 11, 2015 1:00 pm

A.
5 x 72 kg
4 x 82,5 kg
3 x 93,5 kg
2 x 100 kg
1 x 105 kg
6 x 90 kg

B. did mary to practice my weaknesses
6 full rounds (pull-ups with band)

Jeremy R
Jeremy R
May 11, 2015 6:19 pm
Reply to  Kimmi

nice work Kimmi!

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Michele Vieux
May 12, 2015 10:46 am
Reply to  Kimmi

Yeah, Kimmi! Super squatter too!

Bz
Bz
May 11, 2015 12:41 pm

A. 295/340/385/410/430 375×6
B. Cindy–15rounds + 17reps

Jeremy R
Jeremy R
May 11, 2015 6:20 pm
Reply to  Bz

Wowzer! 430 plus 15 rounds. Killed it Bz!

Bz
Bz
May 11, 2015 9:07 pm
Reply to  Jeremy R

Thanks man it was a good day, just trying to chase you down on these metcons, solid day for you as well

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Michele Vieux
May 12, 2015 10:46 am
Reply to  Bz

Super fast!

Jon S
Jon S
May 11, 2015 10:51 am

A. Off 320. 210-240-270-290-305…275 X 6 (the last two of these were TOUGH).
B. Mary…10+25 reps RX. 3+9, 6+2, 8+12, 10+25.

Jon S
Jon S
May 11, 2015 10:52 am
Reply to  Jon S

Please no pullups tomorrow!

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Michele Vieux
May 12, 2015 10:46 am
Reply to  Jon S

Haha nice work, Jon!

Jeremy R
Jeremy R
May 11, 2015 12:17 pm
Reply to  Jon S

Nice work Jon! I have never done Mary, but that seems like alot of work! Nice job.

Bz
Bz
May 11, 2015 12:42 pm
Reply to  Jon S

Solid work, thats a lot of pistols after heavy squats

Jon S
Jon S
May 11, 2015 12:55 pm
Reply to  Bz

Thanks and yes it was a lot! Too many

Kate P
Kate P
May 11, 2015 10:30 am

A. Based off of 150# to a box. These didn’t feel great today, especially in my lower back. 95×5 – 115×4 – 130×3 – 135×2 – 140×1 – 125 only got 4.
B. Cindy: 10 Rounds + 28 reps. Pushups done on knees to parallettes.

Jeremy R
Jeremy R
May 11, 2015 6:20 pm
Reply to  Kate P

Nice work Kate!

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Michele Vieux
May 12, 2015 10:46 am
Reply to  Kate P

How high is the box? Are you able to go below parallel to touch it? I have a hip injury that doesn’t allow me to go below parallel and I stopped squatting because partial squats, even to a box, were hurting my lower back.

Kate P
Kate P
May 12, 2015 12:01 pm
Reply to  Michele Vieux

The box is 20″ but I stuck 45# plates under my feet to be able to squat below parallel. I have always had issues with my right hip and knee (valgus knee issues when I come out of the bottom). I have done lots of physical therapy in the past, and they think it comes back to the bones in my pelvis aligning funny after other pregnancies. I’m sure that’s playing a factor in this one as well. It doesn’t feel bad when I go just to parallel or just above…should I stick to that or modify the weight (go… Read more »

Patrick
Patrick
May 11, 2015 9:14 am

A 176-198-220-242-264×2 then 220×6

B 13rd +15 reps of cindy

Jeremy R
Jeremy R
May 11, 2015 6:20 pm
Reply to  Patrick

Atta boy Patrick! Nice work on Cindy.

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Michele Vieux
May 12, 2015 10:45 am
Reply to  Patrick

Great job, Patrick!

Patrick
Patrick
May 12, 2015 11:02 am
Reply to  Michele Vieux

feeling happy with my squat , PR is coming soon

Jeremy R
Jeremy R
May 11, 2015 8:52 am

A. 215 —> 310, 275×6
B. 4+5, 8+3, 12+1, 16+3 = 16 rounds + 3 Pull ups
I was happy I kept a consistent pace and did all the push ups unbroken. Typically in Cindy my pushups fail quickly.

Jon S
Jon S
May 11, 2015 10:53 am
Reply to  Jeremy R

Nice job man!

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Michele Vieux
May 12, 2015 10:44 am
Reply to  Jeremy R

Crushed it!

Kyle J Smith
Kyle J Smith
May 11, 2015 8:52 am

I have some inflammation in my left knee, I scaled as a result:

A. Hip thrusts 5×5@225#
B. 16 lunges (instead of air squats): 9+5

Jeremy R
Jeremy R
May 11, 2015 9:02 am
Reply to  Kyle J Smith

Inflammation doesn’t sound fun! Nice sub’s though! Good work.

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Michele Vieux
May 12, 2015 10:44 am
Reply to  Kyle J Smith

The lunges were ok?

Adam D
Adam D
May 11, 2015 8:22 am

Big slice of humble pie today! Back at it after a 9 month absence. 135×5/155×4/165×3/175×2/185×1/165×3. Only completed 2 Rds of Cindy @ 58ttl reps Rd1, 39 reps Rd 2.

Persistence! Have a great day Team Green!

Jeremy R
Jeremy R
May 11, 2015 8:55 am
Reply to  Adam D

Welcome back Adam!!! Keep posting, we have a great group here.

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Admin
Michele Vieux
May 12, 2015 10:43 am
Reply to  Adam D

Welcome back! Injury? Busy life? Let me know how I can help you get back!

Adam D
Adam D
May 12, 2015 8:26 pm
Reply to  Michele Vieux

8 month old daughter who does not sleep. Had to step up and help Momma for the past several months, but finally found time to carve out in the am in get back at it!