Monday 110110

For time:

1 Round of "Cindy" (5 pull-ups, 10 push-ups, 15 squats)
1 Clean & jerk, 155#/105#

1 Round of "Cindy"
2 Clean & jerks, 155#/105#


1 Round of "Cindy"
10 Clean and jerks, 155#/105#

Compare to: Speal vs. Khalipa

Post time to comments. 

A little Saturday fun with some tag and penalty push-ups.

Why Benchmarks?

We use our workouts as one of many markers of fitness.  Along with your resting heart rate, triglycerides, cholesterol, body fat %, blood pressure,… workouts like "Fran" are an excellent measure of your current fitness.  Why, you ask?  Because "Fran" requires a very specific amount of work to be completed; forty five repetitions of thrusters with 95#/65# and forty five repetitions of pull-ups to be completed as quickly as possible.  

The load, distance, and time are used to measure your power output, which equates to a measurable, observable, and repeatable outcome.  This workout can be completed again and again over the years and your results act as a marker of your current fitness.  For this reason, we use benchmark workouts like the CrossFit Total, "Cindy", "Jackie", "Helen", and even run/row 5k to indicate changes in your fitness – for better or worse.  If you note that your "Helen" time went from 8:00 as Rx'd on September 8th, 2009 to 10:00 as Rx'd on January 2nd 2010, we can certainly make some assumptions about your current level of fitness.

Where will you stand as you start the "Best Shape of My Life" nutrition challenge?  Are you excited to see where you'll be in 9 weeks?  We're excited for you!


  1. Gayle Bereskin :

    Thanks Bess and Jake for the push out today. Sorry to add to the post WOD workout. – Gayle

  2. Mas :

    Perfect timing… The Chan’s on the Journal talking about food preparation.

  3. 26:54 RX – CC

  4. Matt :

    12:57rx’d by myself at 9:30pm… That sucked.

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