WOD 01.06.10

______WORKOUT OF THE DAY______


Cindy is a CrossFit benchmark routine. It’s a fat-killer and full body circuit requiring only a pull-up bar.

AMRAP (As Many Rounds As Possible) 20 minutes

3 Exercises stacked back to back:

A) 5 reps Pull Ups

B) 10 reps Push Ups

C) 15 Squats

"CINDY" WOD: 5 Pull ups, 10 Push ups, 15 Squats AMRAP 20 min.

Advanced: Perform as recommended.

Intermediate: Adjust Range of motion (ie-jumping/band pull-ups) as needed.

Beginner: Take breaks as needed, but aim for 5 rounds total.

Post comments and rounds below.

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Be Well,

Maximillian Barry


3 Responses

  1. I was running around NYC today on a few castings. One most notably was Men’s Health (fingers crossed). Had one coffee with coconut milk and a custom green tea amino shooter pre-workout. Other than that I water-fasted.
    Have you ever fasted? Before a workout? Why?


    10 min FIR Sauna
    5 min light warm up


    Completed 21 rounds, plus 5 pull ups, 10 push ups, 3 squats.

    Performed as recommended above.
    Compare to last attempt on 12.08.09 : 19 rounds completed.
    I did use some jumping pull ups 12.08.09, and today as well, but less this time around.
    The squats and push ups was where I made up the difference today!


    10 min FIR Sauna
    10 min stretches

    Total Workout Time Today: 25 min

    I had a great workout partner at the NU-FiT Studio with me tonight. Jr., you did an excellent job! Getting through this WOD took a lot of physical and mental toughness. It was his 1st attempt at “CINDY” and I can’t wait to see where you end up on the next attempt in about a month. Jr. completed 8 rounds, plus 5 pull ups. We scaled the range of motion like this:
    jumping pull ups
    push ups on knees
    squats (as Rx’d)

    I wonder if any of you have tried warm up/cool down with FIR Sauna. Do you stretch before or after your WOD’s? How?

    How many rounds of this workout do you think you can do? Try 5 min. 10 min. 15…

  2. I tried fasting once but it didnt work. I felt light headed working out. Curious how you do it? Also wondering if fasting slows the metabolism. Fb working again. Nice workout guys!

    • Currently, there isn’t much data on working out in a fasted-state. Well, on humans anyways. The lab rat studies have been done…but they are rats- we are humans!

      Bottom line is that we have plenty of energy on our bodies to use as fuel. When Intermittent Fasting (IF) one generally fasts for 16-24 hrs. Higher fat burning effects takes place at this point. Beyond this point, metabolism tends to decline.
      i have been experimenting with IF over the last 2 years, and have only recently been comfortable working out in a fasted state.

      Everyone must go there own path, and do what feels right. I have never hit so many PR’s, felt, looked, and performed this well in my entire life. I owe a lot of it to the hormone regulation on a Lowcarb Paleo Diet.

      It’s not for everyone, but if you’re interested in learning more, I recommend Mark Sisson, Dr. Eades, Martin Berkhan, and Brad Pilon.

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