February 8, 2011

Workout of the Day:

Skill: Handstands

WOD: CINDY

5 Pullups

10 Pushups

15 Squats

20 Minute AMRAP

In the world of “constantly varied”, benchmarks provide us with a common language and a great way to mark our progress. For the first year that Undisputed was a Crossfit affiliate, we used the main site programming for our WODs. This worked well while we got our footing. Then we realized that no one knows our athletes as well as we do and we should be designing our programming around the specific and individual needs and abilities of our athletes. The exceptions are when we administer a benchmark workout.

From The Crossfit Journal Issue 13, September 2003 by Greg Glassman

Workout Design
The design and crafting of workouts is CrossFit’s primary concern. Factors like impact, motivation, perception, recovery, and timing combine with decades of experience seasoned by luck and intuition to create our daily fare, the “Workout of the Day”.
Though the process by which we engineer our workouts is largely rational, the finished product is often seemingly infused with qualities more commonly associated with art than exercise like symmetry, theme, or character. It is in this sense that we have in the past referred to “the choreography of exertion” in describing the best of workout design.
When everything goes right the finished product comes alive in a blend of elegance, simplicity, form, and impact.
Benchmark Workouts
Our intent is two-fold in examining these workouts. First, these workouts, being exemplars of the CrossFit
ideal, give us opportunity to lay bare some of the possibly unseen considerations and details we weigh in our programming design. Second, these six workouts introduce a series of workouts that will serve to measure and benchmark your performance and improvements through repeated, irregular, appearances in the “Workout of the Day”. The workouts intended as benchmarks will be readily distinguished from other Workouts of the Day by their being given, in each instance, a female name.

The key to Cindy is moving quickly between the three movements to avoid wasting time.  When you’re done with pull-ups, drop quickly and do push ups, then, jump to a squat and start.  Remember standards:  On pull ups, arms fully extended at the bottom and chin fully over bar .  Push ups are chest to deck, then arms fully extended at the top, the body moving as a complete and single unit.  Squats are at or below parallel with hips fully extended at the top.

The first Crossfit workout that I did at UNdisputed was Cindy. I remember that I got 13 rounds and I felt proud. I think it was about ten or eleven months ago.  I used a green band(takes off 65 to 85 Lbs)  for the pull ups and I did assisted push ups from my knees. Today I got the same number of rounds plus 1/2 and I used a Black band for my pull ups and I did unassisted push ups. I can see the improvement in my power output. I feel proud. I know that I could have rested less between my squats and my pull ups. Next time no band. I will report back. Did you see an improvement in your Cindy rounds today? Did you do more work? If this is your first time, did you see where improvements could be made for the next time?





I can improve my push ups, quit doing jumping pull ups, and take less breathers between rounds.

Comment by alexis b — February 9, 2011 @ 2:44 am

Mobility WOD