140813

This was a fun little twist on 'Cindy' that definitely delivered! Thanks CFHQ.

"Cindy on a Boat"
Ten 2:00 minute rounds:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
Row for calories with the remaining time. 1:00 minute rest between rounds:
Calories are counted as a score.

                    1     2     3     4     5     6     7     8     9     10     Tot.
Dustin-         1     3     1     0     0     1     0     0     0      0       6
Paul-           11    8     7     8     6     3     2     2     0      3      50
Carrie-         0     0     0     0     0     5     5     1     4      0      15
Eric-            11   11    6    8      4     3     3     3     3      3      56
Richard-      15   16   14   13   13   10    9     4     7     12    113
Russell-       13   14   12   10    11   7     7     3     5      6      88
Todd McK   6    5     4     0      0     0     0     0     0      0     15
Todd-           5    6     4     4      3     1     0     0     0      0     23
Amanda-      7     4     4     5     4     3      2     0     4      4     38
T-                10   11   10    8    6      4     6     5      5     8     73

-scaled-

3 Pull-ups
6 Push-ups
9 Squats
Row for calories (*sit-ups)

Candice-    13   10   10   10   10    8     6     7     2     7       83
Jeremy-       5     0    11    4     6     6     0     1     0    10      43
Tommy-     12   12   10   10    6     4     3     3     3     6       65
Megan-       9    10    9     9     9     7     2     6     9    10      80
Juan-          14   12   12   12   11   10    9    10   10    0      100
JJ*             21   23   27   27   27   27    0    11   28   27     218
Paige*        12   15   14   15   12   11    5     4     5     8      101
Sharon*      7     8     8     8     3     1     1     1      0    6       43
Caroline*    8    12    9     9    10     6   13    5      0     9      71
Alan*         23   21   24   19   18   17   21   18   14   22     197

Great workout(s) everyone! This was a deceivingly difficult workout, at any scale. The addition of a row, and the urgency of a two-minute cap changed the workout profoundly. Even strong 'Cindy' people had difficulty with this.

This workout punished both the aerobs, and the anaerobs. You had to be solid with PT, which most anaerobs aren't, and solid on the row, which most aerobs aren't... Hence the pounding of both. Beautiful isn't it? Yes.

The mesos had it made today. Good PT, and good rowing meant good numbers. What is a meso? They're the middle of the road people, able to perform both aerobic, and anaerobic work efficiently. Most people are one or the other, more aerobically or anaerobically inclined. More rare are the people that do both well. These are the athletes that dominate events like the CrossFit Games, or Decathlon, where speed and power are needed.

Everyone agreed that the 6th and 7th rounds were the worst, and the numbers justify that statement. A few people went out way too fast and never caught up, while others maintained relatively consistent numbers from the first through the last rounds. We like consistency.

Thursday is an OS rest day. Open gym 5:15-6:15 for a missed wod, mobility, or both. Take care of your business- your're worth the time, and your body will thank you.

Thanks very much for another great day at CFSF. And thanks for your patience Casey!

Citius, altius, fortius.
CFSF