Wednesday’s WOD comes from CrossFit.com.  It is a twist on the classic triplet Cindy.  Cindy is a 20 minute AMRAP of 5 Pullups, try 10 Pushups and 15 Squats.  When I started CrossFit in 2006, I followed the main site, or what we called .Com.  There were no other programs to follow.  There was 1 other guy I was doing CrossFit with in our NYC office.  “Hey, did you do the .Com WOD yet?”  My buddy Jonathan went to CrossFit Brand X in Ramona, CA before moving to NYC for 2 years, so he had more experience.  I watched him throw down a 2:51 Fran and 28 plus rounds of Cindy and 14 rounds of Mary in 2007.  He was the first guy that I talked to that broke down WODs with a strategy.
I did 18 plus rounds of Cindy in the office, and when I was done, he yelled at me.  He broke down my pacing, breathing and took shots at my manhood.  I’m pretty sure I went out of the gates hard, doing 6 or more straight rounds without rest, crashing the car and leaving me in a metabolic hole for the rest of the 20 minutes.  Jonathan said a decent CrossFitter has to get 20 rounds of Cindy.  He made me come back in 3 days, and do a round every minute.  With pacing, I got 21 rounds, sprinting once I hit the final 2 minutes.  I was surprised how much better I felt even with a better score.
Cindy is still a great WOD, and 20 rounds is still an excellent benchmark for a CrossFitter.  Like anything in CrossFit, we are looking to push our limits.  Cindy XXX is 20 rounds of Cindy with a more…severe rep scheme.
Postscript:  I did this Tuesday morning after pressing.  I finished under the time cap.  Barely. 19:43.  The later rounds of push ups and squats are tough.
[youtube http://www.youtube.com/watch?v=569QgwLcWKo?rel=0&w=560&h=315]
The quote I posted yesterday appears at the end of this video.
Workout of the Day
Cindy XXX
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats