[ateamer]

A fitness challenge has been issued at work between day, swing and graveyard shifts. Five competitors from each shift will do the Cro$$fit "Cindy" workout - 5 pullups, 10 pushups, 15 air squats, as many rounds as possible in 20 minutes, with the goal of 20 rounds. We have four weeks to prepare. My first go at it wound up with 7 rounds in 8 minutes and almost going for the bucket, but too wiped out to puke.

Bring.
It.
On.

[Just1More]

That sounds tough. Good luck.

[California Jack]

Good luck ateamer. Keep us posted on your progress.

[BCR]

Pullups are the great equalizer on that one.

I've never gone longer than 10 mins on Cindy.

[TurboRocket]

I would primarily GTG the pull-ups for training. I think my best Cindy was 16 rounds and some change.

[Halojumper]

If it was a kettlebell challenge, I bet the swing shift would win!

[JBaird22]

Good luck Ateamer. I am trying this tomorrow night for my workout. I may die.

[ateamer]

So far not making a great deal of progress, but at least I am going to try. Some guys wimped out completely because they "aren't good at pullups". Weak.

If I get to choose the next challenge, it will be 1.75x bodyweight deadlift for max reps, 60% bodyweight military press for max reps amd pullups with bodyweight +10% for max reps, two minutes between exercises.

[JBaird22]

I tried this tonight thinking I was going to have my ass kicked. If my arms wouldn't have weenied on me, I would have been gtg through 20 minutes but I started to slow down at #11. I made it 13 with about 4 minutes left and tried unsuccessfully to do 5 more pull ups. The push ups were no problem, the squats were no problem. Like Brad said, the pull ups are the killer. I am going to try it again in a couple weeks and see where I am at.

BTW, I warmed up with 200 rope skips.

[California Jack]

Ateamer,

Are you doing the cheating style of pullups like the Xfitters do?

[ateamer]

I'll use fairly strict form. Five pullups is no prob, at least for the first five rounds or so. But since the rules allow it, I have no problem with swinging or kipping or whatever it is called. If the rules allow it, take advantage and go right to the edge.

[Goldendog Redux]

My best Cindy is 21 rounds. Kipping pullups of course, full ROM squats and solid push ups for the most part. Cindy is a grueling workout but it is mostly how much gas you have in the tank rather than strength. Strength comes into play but the reps for each movement are small enough each round that you don't burn out too bad. Pushups are my goat in that workout.

MF

[757CC]

Good old Cindy.....good luck and have fun!

[ateamer]

It looks like I am out, and for awhile. Injured at work while making an arrest. Looks like torn and detached tricep tendon.

[glockfanbob]

Ouch man, sorry to hear that.

I may attempt this workout this week.

[JBaird22]

I tried it again and got 17. It's become my "I don't have time for a big workout but I need to sweat a little" workout.

[ateamer]

Nice! Good work.

[ateamer]

The initial diagnosis from the ER is a ruptured triceps tendon. The first appointment with a surgeon is late next week. It took a few days to wind through the bureaucracy of workers' comp, but they are letting me pick the doctor.

I did some reading up on this type of injury. It looks like it is rare, cannot be fixed without surgery and recovery takes a long time.

[BCR]

Very sorry to hear that ateamer.

Best of luck on a speedy recovery.

[Halojumper]

Originally Posted by ateamer

The initial diagnosis from the ER is a ruptured triceps tendon. The first appointment with a surgeon is late next week. It took a few days to wind through the bureaucracy of workers' comp, but they are letting me pick the doctor.

I did some reading up on this type of injury. It looks like it is rare, cannot be fixed without surgery and recovery takes a long time.

I got one of those on each arm (one upper and one lower). It was two different events. My biceps shifted away from the tear point on each one. On one they said they couldn't do surgery and on the other they said they don't need to. They said the surrounding muscles would take up the slack, and they pretty much have. If I'm pulling somebody hard in class, I sometimes notice pain. Good Luck with your recovery.

[ateamer]

Had surgery this morning. In pain, percoset is barely enough. The surgeon says three to six months to recover fully. They have my arm locked out straight in a fiberglass cast for three weeks.

The surgeon is the best. He is the San Jose Sharks team physician, repaired Barry Bonds' shoulder and has worked on dozens of pro athletes. Same doc who reattached my left hamstring seven years ago.

[BCR]

Heres to a speedy recovery.

[ateamer]

Three days after surgery. The pain is a bit better but I still need percocet at night. Saw the doctor today and he is happy with progress. We also talked about bone spurs. He had to remove a large spur on the injured elbow and there is very clearly one on the other arm. He said the bone spur on the other arm should be removed as it predisposes me to another tendon tear. So it looks like another surgery in six months or a year.

I think the best course for the future is no more heavy lifting. Moderate weights for moderate to high reps and cardio. I'm 45. It's time to think fitness first and not care about huge weights.

[JBaird22]

ATeamer, that sounds brutal. I hope your progress is still going good. Its a hard transition to make to something that is better for you but not really what you want to do. Enjoy your time away from the office.

[dissthis]

Heal quickly...enjoy riding the desk for a while...

my best Cindy is 19 rounds in 20 minutes...kipping pull-ups

41YO