My Revenge on “Cindy”

My lower back has been pretty sore all day from yesterday’s multiple short WODs involving hang power cleans and deadlifts. It’s a good sore though.


5 rounds

  • 15s Jumping Jacks
  • 15s Squats
  • 15s Mountain climbers
  • 15s Squat Jumps

I took it easy during the warm-up because I knew what was in store and there were a lot of squats coming in the WOD.


Tabata: Ring L-sits

Tabata: Over the box jumps (24″)

For the Ring L-sits I wasn’t able to keep my legs out for long and had to resort to holding my knees up as long as possible. My arms actually started to give out sooner once I switched to the knee tuck version. Over the box jumps were new and a welcome challenge. Since my basketball days I’ve always enjoyed jumping. I managed 6 or 7 over the box jumps during each 20s period.


Today we each got to choose between “Cindy” or “Mary” for the WOD. I have a little history with “Cindy” so this was an easy choice for me. Without that history I would have chosen “Mary” because I could use the work on HSPUs and lots of pull-ups. So, what’s that history with “Cindy” you ask?

I started CrossFit almost 8 months ago. My first on-ramp session was supposed to be a 1/2 “Cindy”, but I only made it into minute 6 or 7 before I nearly passed out and was literally on the ground for the next 30 minutes. I was doing ring rows instead of pull-ups and only managed 3 rounds. It was one of the most humiliating moments of my life, but I was instantly hooked on CrossFit.

Fast forward a month and a half after that, when I did jumping pull-ups during “Cindy” and completed 12 rounds plus 5 more jumping pull-ups and 1 push-up. Oh, and I also had to switch from regular push-ups to knee push-ups in round 7 or 8.

As you might expect, I wanted my revenge on that bitch!

20:00 AMRAP

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

Today I completed my first Rx “Cindy” doing kipping pull-ups and chest-to-ground push-ups the entire way. Those first 3 rounds were done right around the 3:00 mark. All pull-ups were unbroken and other than a few sips of water, I never took more than a 1 or 2 second break during some of the push-ups and air squat sets. I definitely had to take the most breaks during the push-ups, but would only rest for a second or two at the top of a push-up before doing more. I ended up with 18 rounds plus 5 pull-ups and 6 push-ups, so scored 18+11 on the WOD!

Take that “Cindy”! I hope we can be friends now. 🙂

Published by

Nick Momrik

I'm searching for my first hole-in-one. I enjoy being active and making things. I work for Automattic.

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