Tag Archives: Cindy

Workout of the day for Thursday 11th January – Barbell Cycling

Barbell cycling is found in CrossFit when we have to move barbells for multiple reps, in particular the snatch or clean & jerk.

It can be very tricky to learn, especially when you have so much other stuff to think about with the olympic lifts! The focus today is to practice bar control, positions and to build in mechanics and consistency when cycling through reps.

Here are some key tips…

On the ascent:
– Keep the bar close to the body
– Aggressive turn over to ensure a strong lock out overhead (punch the bar up!)
– Slight push-back of the hips to reach a quicker power position

On the descent:
– Shoot the hips back
– Get the elbows over the top of the barbell quickly and the keep the bar close to the body.
– Clear the knees, keeping almost vertical shins.
– Stay back on the heels, especially as fatigue begins to set in.

Touch Points on the descent

You will need to understand how many “touch points” the bar will have on the descent and also learn how different weights will influence this.

If you are comfortable going straight down while maintaining good positions and bar control (and having no contact with the bar at hip/thigh) then this is a faster way to cycle reps.

However as weight increases you may be required to have a touch point at the hips or thigh in order to help control the weight back to the floor without being pulled out of position.

Check out the video below of two CrossFit Games Champions going head to head on a 50 rep version of “Isabel“. In the video you will see Sam Briggs (in the black vest) touch the bar at the thighs during the decent, while Annie (in the red vest) went straight down with no touch point.

Workout of the Day – CrossFit

A) Barbell Cycling

21-18-15-12-9-6-3 reps of power snatch

*Start light and add load with each round. MUST BE UNBROKEN!
*Focus will be on cycling the movement well and building confidence moving the barbell with higher rep schemes.

B) Midline and stability work
3-5 rounds for quality:
45 seconds left side plank
45 seconds right side plank
10 Scap push-ups (use a band if needed)
2 Lengths bottom up kettlebell carry

Workout of the Day – MetCon

Every minute, until failure, alternate between:
1) 14/18 Calorie row
2) 1 Round of “Cindy” (5 pull-ups, 10 push-ups, 15 air squats)
*40 minute cap

Day 1 of 12

On the first day of Crossfit my trainers gave to me, 20 minutes of Cindy or Mary…….

We are starting the 12 Days of Crossfit in true Crossfit programming style which see’s you have the choice of Cindy or Mary. Remember that the next 12 days is full on benchmark workouts so get out your Athletic Levels cards and get as many ticked off as possible!

12 Days Class schedule

Morning class: 7am till 8am
Lunch class: 12:30 till 13:30
Evening classes: 17:30 till 19:00, 19:00 till 20:30

Sat: 10:00 till 11:30
Sun: 17:00 till 18:30

* Please remember to be on time. If you are late you may have to wait till the next class or miss out altogether!

Other news
If you have not yet noticed the ‘Goals’ board is back up at the gym! We encourage all our members to think of a goal they want to reach or a weakness to work on (maybe your first dead-hang pull-up, what about nailing double unders?). Get your goal on the board and a date to achieve it by, then get to work!

These goals should be specific. On the Goals board a few of you have the goal of ‘complete athletic level card by such a date’. We salute you for this, however it does not help you to identify a particular area or movement to work on. Completing our athletic levels cards is an ongoing process everyone should be trying to achieve….so try choosing a particular item from the card, once achieved get another goal on the board!


Workout of the day

20min AMRAP
5 Pull-ups
10 Push-ups
15 Squats


20min AMRAP
5 Handstand Push-ups
10 Pistols (alternating 1-legged squats)
15 Pull-ups

Cindy with Grace


Lui going overhead!

Grace and Cindy…couldn’t decide, so we had to combine them into one super-workout!

Workout of the Day:

in 20 minutes, complete:
“Grace” – 30 Clean and jerks 60/40kg

As many rounds as possible (in remaining time) of:
5 pull ups
10 push ups
15 squats

Don’t forget, we have our park workout in Hyde Park at 11:00am on Sunday the 25th. Join us there!

And next week, our official grand opening of the new facility kicks off at 12:00pm Saturday 1st October! Join us for workouts, workshops, games, food, and beer!


How is your assessment week going? Ticking off those boxes on your athlete cards?

Don’t forget to sign up for our paleo challenge starting on Monday! We still need at least 5-7 more entries to fill out the teams and get some great prizes going. You can sign up at the gym or by emailing us. For more info and rules check out this post.

Workout of the day:

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Day 2 – Cindy!


Best photo of the day. More pain was experienced in the mobility work after “Annie” yesterday than in the actual workout. Someone’s calves are tight!

On the second day of CrossFit, my trainer gave to me…20 mins of Cindy and a gym full of sweaty bodies.

Our old favourite is BACK! Lots of votes for this one. Gym record is somewhere around 23 rounds…can you top the leader board today?

If you’re following along at home, post your scores to comments.

Workout of the Day

As many rounds as possible in 20 mins of.
5 pull ups
10 push ups
15 squats

Cindy is back

Now that the Paleo Challenge is over (for most of you), we’re going to revisit some of the benchmark workouts we did in August. Get ready to hit some PBs this week.

CrossFit/USAW Open competition took place this weekend in Colorado Springs. You can find some videos and the results from the weekend here.

Workout of the Day:
20 minute AMRAP
5 Pull ups
10 Push ups
15 Squats

Post your new PB to comments.

Rest Day and Paleo Results for Week 3

Paleo Challenge results: week 3!
Team Julz – 180.21 (63.62 for the week)
Team Phil – 173.17 pts (56.17for the week)

Uh oh! Team Phil‘s initial lead has waned and Team Julz has overtaken them! Another committed week from everyone, with a lot of 63’s out of 68. No perfect scores this week but the top score tie goes to Julz and Tina with 65 pts each. The prize for lowest score, and the winner of 25 burpee pull-ups is GRIFF!

Now, in this last week of the challenge, let’s all keep it clean and go for maximum points! The last official day of the challenge is next Tuesday, 1 June and we will be keeping scores until then.

Also, please note we have moved the date of the Paleo Challenge Celebration to Friday, 18 June, to make sure we have as many of you there as possible. Please let us know if the 18th of June will or won’t work for you.

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Paleo fish “tacos” = without the taco part. Grilled cod over salad, topped with spicy guacamole.

Rest day. You can also make up Wednesday’s Cindy, or work on skills.

Note. No sign ups for the morning rest day class today, so the morning class is cancelled. You do have an opportunity to work out in the fresh air with Jami and John today at 11:15am in the Wharf. They will be meeting near Browns and Museum of Docklands on West India Quay 11:15. Please confirm to Jami if you’re coming.


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Josh and Jay in an impromptu push-up contest to prepare for today’s WOD.

How are those push-ups treating you?

As many rounds as possible (AMRAP) in 20 mins of:
5 pull-ups
10 push-ups
15 squats


A nice demonstration of Cindy.

As many rounds as possible (AMRAP) in 20 mins of
5 pull-ups
10 push-ups
15 squats

This is an all bodyweight workout, so if you’re lamenting low numbers on your CrossFit Total a couple of weeks ago, now’s the time to show the big boys how it’s done!

Post number of rounds to comments.