Part 2: The Day They Met Uncle Pukie the Clown
Coach Kris Perry-Tedesco • April 28, 2025
“Cindy’s Revenge”
It was supposed to be a normal workout.
The whiteboard said:
“Cindy’s Revenge”
20-minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats
Sprint 100 meters after every 5 rounds
Simple enough, right?
(Nope.)
The warm-up felt good. Spirits were high. Music was loud. Someone yelled “LET'S GOOOO!” loud enough to scare the neighbor's dog outside.
Then the clock beeped... and everything unraveled.
At first, it was fine. Sets were fast, transitions sharp. But somewhere around Round 6 or 7, you could see it—the glassy eyes, the slow realization that 20 minutes was a long time when you sprinted like your hair was on fire after every 5 rounds.
Breathing turned into wheezing.
Push-ups turned into questionable belly-flops.
Sprints turned into “enthusiastic shuffles.”
And that’s when he showed up.
Uncle Pukie.
No one knows exactly where he comes from. Some say he’s summoned when ego outruns preparation. Some say he’s just part of CrossFit folklore. But there he was: a red-nosed, wobbly-legged clown, standing metaphorically behind everyone. Several of whom had decided today was the day to "go unbroken no matter what." , " Go big or go home" or maybe " Pacing? What's that?"
Uncle Pukie doesn’t care about your PRs.
He doesn’t care about your playlist.
He cares only that you skipped the basics—mechanics, consistency—and jumped headfirst into reckless intensity!
AND reckless intensity after eating garbage all weekend!
The coaches handled it like pros and offered reminders like:
“Remember: pace yourself next time.”
“Mechanics, consistency... THEN intensity.”
Hard lessons are sometimes the best teachers.
By the time the 20-minute buzzer sounded, the floor was a battlefield of sweaty bodies, crumpled chalk lines, and a few fragile egos.
But strangely enough... no one quit.
Because in CrossFit—and in life—you don’t grow by avoiding hard things.
You grow by surviving them, learning from them, and getting just a little smarter the next time the clown shows up.
Coming Soon: Part 3 — “The Rise of the Hollow Body Heroes”
(Where mechanics rule, pacing is king, and Uncle Pukie stays exactly where he belongs: in the distant background.)
Previous WODs
What A CrossFit Affiliate Can Be
Coaching Is a Profession: Why Raising the Standard Matters
Build the Foundation Before You Optimize
Understanding the Sickness–Wellness–Fitness Continuum
W earables Know a lot About Us
How To Get Back Into A Healthy Routine This Fall
Fitness, Nutrition & Mindset Trends
Connection is a Fundamental Human Need
Protein, Plants and Proof: Why the basics are still winning
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