CrossFit | 190111
Friday

190111

Workout of the Day

253

Cindy, Strict!

Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
10 honest push-ups
15 squats

Post rounds completed to comments.

Planes of Motion: Body

4

The point at which all three cardinal planes—or their axes—intersect defines the point around which body mass is equally distributed. This point is called the center of mass. When we move a body segment in a direction, the weight of that segment moves away from its equilibrium state, and an opposing displacement of equivalent weight is required to maintain balance.

Read MorePlanes of Motion: Body

What About Cardio?

9

CrossFit programming provides a more effective stimulus for improving cardiorespiratory endurance than running, rowing, cycling or other traditional monostructural protocols. Additionally, cardiorespiratory endurance and the rest of the general physical skills are best perceived of as aspects or qualities of functional movement.

Read MoreWhat About Cardio?

Comments on 190111

264 Comments

Comment thread URL copied!
Peter Shaw
October 1st, 2021 at 1:39 am
Commented on: Planes of Motion: Body

The more complex and dynamic a movement, the harder it is to balance. Especially with added load!


Isometrics can really help learn the right position at each phase of movement.

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Doug Brubacher
October 2nd, 2020 at 6:40 pm
Commented on: 190111

CFWUx1

19r

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Shawn Hakimi
September 30th, 2019 at 1:41 pm
Commented on: 190111

11+3 Rx'd

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Shawn Hakimi
September 30th, 2019 at 1:41 pm

Did singles on the strict pulls ups

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Shawn Hakimi
October 5th, 2019 at 2:19 pm

re-do


12+2 rx'd

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Ricardo Pereira
May 18th, 2019 at 6:49 am
Commented on: 190111

M/175cm/68kg

26 rd

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Andy Gilmour-Jones
April 18th, 2019 at 5:30 pm
Commented on: 190111

Scaled to 3-6-9 | Score: 15 rounds + 2

Goal all sets unbroken: complete!

First 5 rounds were EMOM, then just went.

Cant believe 47 strict pulls ups actually did feel like cardio. Strongest they’ve been.


I also don’t understand the confusion around an honest push up - what were you doing before? Pull ups with chin below the bar and quarter-depth squats?

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Dana Stephens
February 26th, 2019 at 1:58 am
Commented on: 190111

What are “Ricky reps” in scaling strict pull ups.

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Steve Carretta
February 19th, 2019 at 12:07 pm
Commented on: 190111

Rx 10 Rds +15

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Park Hyunwook
February 14th, 2019 at 9:08 am
Commented on: 190111

남/48/20190214

Neo 19r

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John Doody
February 13th, 2019 at 1:13 pm
Commented on: 190111

17 Rds Rx’d

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Clint Michael
February 9th, 2019 at 9:04 pm
Commented on: 190111

12 rounds plus 2 reps

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Kevin Miller
February 9th, 2019 at 6:11 pm
Commented on: 190111

Scaled the pull-ups to pull downs with the bands.

13 rounds plus 6 reps.

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Renato Baccari
February 5th, 2019 at 4:23 pm
Commented on: 190111

Rx 20 rounds + 15 reps

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Kury Akin
February 5th, 2019 at 2:40 pm
Commented on: 190111

13R

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Brian Louchis
February 3rd, 2019 at 7:43 pm
Commented on: 190111

18+1 Rx

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Jeff Chalfant
February 1st, 2019 at 9:35 pm
Commented on: 190111

Rx’d 12 rounds plus 13 reps. All pull-ups with pronated grip. Went unbroken through round 10. May have miscounted and gotten 13 rounds and change but oh well. Got through ten rounds in just over 15 minutes. Paced the squats to allow upper body to recover.

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Jeff Chalfant
February 1st, 2019 at 9:39 pm

39/192lbs./5’9”

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Jeff Chalfant
February 1st, 2019 at 9:43 pm

Could’ve done better if I wasn’t sick and losing sleep!

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Matt Duplessis
January 27th, 2019 at 2:54 pm
Commented on: 190111

M/31/5’9/175


18 + 5 Rx

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Nate Gordon
January 26th, 2019 at 9:28 pm
Commented on: 190111

16 rounds + 4 pull ups

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Antoine Lenouvel
January 26th, 2019 at 7:12 am
Commented on: 190111

14Rds + 2 pulls ups

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Danny Dünner
January 24th, 2019 at 4:29 pm
Commented on: 190111

19 Rx

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kevin robinson
January 22nd, 2019 at 11:01 pm
Commented on: 190111

10 full rounds plus 4 strict pull-ups

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Sebastien Hotte
January 22nd, 2019 at 8:04 pm
Commented on: 190111

12 rounds 12 reps

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Manchild Manchild
January 22nd, 2019 at 6:00 pm
Commented on: 190111

15 1/3 rounds

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Se Hyun Jo
January 22nd, 2019 at 7:40 am
Commented on: 190111

rx 21R +5

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Matt Crouse
January 22nd, 2019 at 12:36 am
Commented on: 190111

15

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John Campion
January 21st, 2019 at 2:34 pm
Commented on: 190111

19+2

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Stefan Schuricht
January 20th, 2019 at 4:42 pm
Commented on: 190111

14+4 rx

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Peter Shaw
January 18th, 2019 at 10:35 pm
Commented on: 190111

22 rounds + 4 strict pull-ups

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Chris Martinez
January 18th, 2019 at 7:14 pm
Commented on: 190111

15+3

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Morgan Greene
January 16th, 2019 at 8:34 pm
Commented on: 190111

12 rds

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Mike Scott
January 16th, 2019 at 7:38 pm
Commented on: 190111

7 rds in approx 15 min. Had neighbor interruption & decided to stop. PU broken beginning in rd 3.

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ART SHELDON
January 16th, 2019 at 1:08 pm
Commented on: 190111

M50/5'5"/155


AMRAP 15:00


5 STRICT PULLUPS

10 HAND RELEASE PUSHUPS

15 SQUATS


10+5+5

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YooSik Kim
January 16th, 2019 at 3:23 am
Commented on: 190111

Rx 20R+5 strict pull ups

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Michael Giardina
January 15th, 2019 at 11:48 pm
Commented on: 190111

17 rounds. Love it!!!

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Justin Bergh
January 15th, 2019 at 11:22 pm
Commented on: 190111

11 + 2

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Christopher Voght
January 15th, 2019 at 10:12 pm
Commented on: 190111

12+5

365 reps

5 Strict pull ups

10 Hand release push ups

15 Air squats

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Shawn Anderson
January 14th, 2019 at 11:59 pm
Commented on: 190111

13 rounds rx

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Joseph Amaya
January 14th, 2019 at 10:11 pm
Commented on: 190111

12

butterfly pull ups

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Brandon Slaven
January 14th, 2019 at 7:52 pm
Commented on: 190111

Cut the workout to a 12:00 amrap, ended up getting 10 rounds + 5 strict pull ups

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Dmitry Zolotyh
January 14th, 2019 at 5:44 pm
Commented on: 190111

9 rounds + 2 pull-ups Rx'd

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Brian Rosenbaum
January 14th, 2019 at 4:45 pm
Commented on: 190111

M/56/6'2"/179

RX'd - super strict!

14 rounds + 5 push ups


I'm at a beach location with no gym, so did 190105 again yesterday at a kids playground at a local park. That was all same movements, plus I added 200 double unders for fun, so all these same muscles were a little resistant today! Still, I'm happy with the results. My Cindy PR is 5 reps short of 19 rounds way back in 2013 with kipping pull ups and not strict push ups.

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Drew Resuoc
January 14th, 2019 at 4:29 pm
Commented on: 190111

Rx

17 +9pullups

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William Ma
January 14th, 2019 at 4:18 pm
Commented on: 190111

15 rounds + 10 squats

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Hudson Handel
January 14th, 2019 at 2:18 pm
Commented on: 190111

Male

5’10”

225

32yo


13 Roubds+4 Reps

Scale: green+red band, knee pushups.

Very sore next day. 🤘🏻

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tOM cLAXTON
January 14th, 2019 at 2:16 pm
Commented on: 190111

9 Rds.


Metoulis Rocks for Pull Ups.

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Viktor Wachtler
January 14th, 2019 at 11:41 am
Commented on: 190111

21 rounds (630 reps) as RX

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Logan Simpson
January 13th, 2019 at 10:03 pm
Commented on: 190111

11 rounds, 5 pull-ups, 2 push-ups as Rx’d


29/m/5’11”/174

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Paul Beblowski
January 13th, 2019 at 9:49 pm
Commented on: 190111

10+13

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Andrew Bouchoc
January 13th, 2019 at 6:59 pm
Commented on: 190111

14 rounds plus 11

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Lloyd Hall
January 13th, 2019 at 4:54 pm
Commented on: 190111

Did 5 rounds in about 12 minutes in my chilly 16F garage before my ungloved hands had to give up holding the bar.

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Craig Collins
January 13th, 2019 at 2:15 pm
Commented on: 190111

13 rds + 3 pull ups

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Fl oR
January 13th, 2019 at 2:04 pm
Commented on: 190111

Strict Cindy (as usual)

5 strict ring pull-ups

10 push-ups

15 squats

M/36/220lbs

18 rds 3 reps

PS: Always astonished by the difference ring pull-ups make compared to regular bar pull-ups...

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Kisa Tiller
January 13th, 2019 at 6:03 am
Commented on: 190111

Forgot to post on Friday

5 strict pull-ups (2 bands for assistance)

10 honest push-ups (incline)

15 squats

13 rounds+ 7 pushups


Fiancí© Rx 15 rounds + 3 pushups

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Wesley Martin
January 13th, 2019 at 12:40 am
Commented on: 190111

Done a variety.... split jerks 5x5.. light to heavy.. ended up at 165 lbs last set... then went to incline bench.. 5x5.. hit my PR.. 250 last set of 5.... then done 7 rounds of single arm kettlebell swings. 75 lbs each arm. 10 reps.. 250 jump rope.. 10 reps single arm kettlebell rows.. 5 bear-crawls. 10 wall ball shots....



I love this stuff. A year and a half ago I weighed 436 lbs... as of today. I’m officially under 270 lbs... don’t let anything stop you from doing what you want in life! You are the only one stopping you! Nobody else can stop you from achieving your goals/dreams

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Wesley Martin
January 13th, 2019 at 1:02 am

This was suppose to be posted for Saturday’s rest day.... not fridays. Sorry

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Mark Swanson
January 13th, 2019 at 12:17 am
Commented on: 190111

Cindy, Strict, 50%, 10 mins

10 + 5 pu

mas/62/145

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Cathy Mastorio
January 12th, 2019 at 10:10 pm
Commented on: 190111

12 + 2 strict pull ups as prescribed age 44

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Nadia Shatila
January 12th, 2019 at 8:59 pm
Commented on: 190111

14 rds rx

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Porter Jones
January 12th, 2019 at 8:44 pm
Commented on: 190111

21 rounds 18 reps

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Porter Jones
January 12th, 2019 at 8:44 pm
Commented on: 190111

21 rounds 18 reps

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Porter Jones
January 12th, 2019 at 8:44 pm
Commented on: 190111

21 rounds 18 reps

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Nathan Bynum
January 12th, 2019 at 7:38 pm
Commented on: 190111

Rx: 10 rounds, 5 strict pull-ups, 5 honest push-ups.

I should have scaled. I drastically underestimated the honest push-ups.

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John Rossetti
January 12th, 2019 at 7:01 pm
Commented on: 190111

53 YOM 5’6” 217


Scaled

Cindy


5 pull-ups

10 pushups

15 air squats

9 Rounds +5 Pull-ups+4 push ups

Band Assisted pull-ups after 5th Round

1st 3 Rounds pushups unbroken

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Rosanna Edison
January 12th, 2019 at 6:56 pm
Commented on: Planes of Motion: Body

I wish I could find my balance when doing pistols as easily as I do when performing air squats.

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Sean Rockett
January 12th, 2019 at 11:55 pm

Completely different exercise and stress. Start with supporting yourself and build from there

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Matthieu Dubreucq
October 21st, 2019 at 11:31 pm

You can start with a partial range of motion pistol to a box. Slowly bring it down.

Also if you understand the article you can easily also help yourself by holding a weight in front of you. It will keep you balance in the Frontal plane. Slowly reduce the weight as you get use to it.

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Rosanna Edison
January 12th, 2019 at 6:51 pm
Commented on: 190111

Did a 5400 meter interval workout first, then this wod ,Probably not a good idea to do Strict Cindy same day but was eager to do both since I was unable to workout all week!

But strict Cindy RX: 5 rounds plus 5 pull ups... not great score but I’m determined to get better at strict pull ups this year even if it means less reps

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Rosanna Edison
January 12th, 2019 at 6:51 pm

F/33/130lbs

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Rosanna Edison
January 12th, 2019 at 6:52 pm

5400 m (Row) work out

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jeff pugel
January 12th, 2019 at 5:42 pm
Commented on: 190111

scaled....banded pull ups and knee push ups. 12 rounds +5.

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Kirby Sloan
January 12th, 2019 at 5:29 pm
Commented on: 190111

9+8 RX

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Jacob Tennis
January 12th, 2019 at 4:30 pm
Commented on: 190111

16 rounds + 4 pull-ups RX

M/38/5’10”/170

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Claire Fiddian-Green
January 12th, 2019 at 3:30 pm
Commented on: 190111

11 rounds + 5 pull ups + 10 push ups. Pull ups a combination of strict chin ups and band assisted with pronated grip (no rebounding with band). Rx honest push ups except slight hip snaking last 3 reps last 2 rounds. Rx squats.

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Erik Lueders
January 12th, 2019 at 3:27 pm
Commented on: 190111

16 and 1 pull up rx

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Stefan Göbl
January 12th, 2019 at 2:38 pm
Commented on: 190111

15 :-(

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marcus mcclain
January 12th, 2019 at 2:23 pm
Commented on: 190111

20rds plus 13 repa

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Jonny Davies
January 12th, 2019 at 2:20 pm
Commented on: 190111

14 rounds + 6 push ups RX

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Tj Cantu
January 12th, 2019 at 2:05 pm
Commented on: 190111

Goal was no breaks and perfect form because strict push ups and pull ups are a big weakness of mine.


12 rnds + 8


I started knee push ups on rnd 8 and banded pull ups on rnd 9

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Edwin Johnson
January 12th, 2019 at 1:11 pm
Commented on: 190111

17 rounds, doing the pull ups strict made the push ups much harder.

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Richard Foster
January 12th, 2019 at 12:37 pm
Commented on: 190111

M48/170

10 rnds, 4 squats

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Florian Chiu
January 12th, 2019 at 11:18 am
Commented on: 190111

21+20

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Giulio Barbini
January 12th, 2019 at 9:50 am
Commented on: 190111

As rx. 19 rounds.

Honest push ups counting 5 seconds descending and explosive ascending.

M/175cm/74kg/38yo

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Federico Rossi Mori
January 12th, 2019 at 8:01 am
Commented on: 190111

me RX 16+13 reps

coach michele RX 16+25 reps

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Heechul Kim
January 12th, 2019 at 7:33 am
Commented on: 190111

36/male

Strict CINDY

13 Rounds + 6 SQ

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Phillip Trytsman
January 12th, 2019 at 7:28 am
Commented on: 190111

Rx = 19 rounds might have counted myself short, but at least 19 rounds plus a 10km run prior to this.

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Hamish Barcroft
January 12th, 2019 at 6:50 am
Commented on: 190111

30/150lbs/5’10”

22 + 5 pull ups

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Weon-Woo Lee
January 12th, 2019 at 5:05 am
Commented on: 190111

Great workout 17+2. Rx. You guys are amazing. How did you guys go over 20 with honest push-up? Great!

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Kevin Boudreau
January 12th, 2019 at 5:02 am
Commented on: 190111

19 + 3 rounds

5 single arm ring row

10 honest pushups

15 air squats


Tennis elbow flairing up, gotta let it rest for a few weeks

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David Williams
January 12th, 2019 at 4:26 am
Commented on: 190111

17 rds

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Steve Hiserman
January 12th, 2019 at 4:08 am
Commented on: 190111

20 rounds + 1 pull up

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Jesse Montagnino
January 12th, 2019 at 3:59 am
Commented on: 190111

21 Rounds, plus 4 pull ups...RX


D: 15 Minutes, Purple band, 7 rounds plus 13 Reps

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Phill Kiddoo
January 12th, 2019 at 3:13 am
Commented on: 190111

11 rxd with additional 20# armor.

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Jake Kiddoo
January 12th, 2019 at 3:02 am
Commented on: 190111

17+ 7 rxd

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Jake Kiddoo
January 12th, 2019 at 3:02 am
Commented on: 190111

17+ 7 rxd

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Dezert Sky Kiddoo
January 12th, 2019 at 3:01 am
Commented on: 190111

11 + 1 honest push-up (rxd)

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Krista Cooper
January 12th, 2019 at 3:00 am
Commented on: 190111

16 + 15reps Rxd

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Robert Blehm
January 12th, 2019 at 2:38 am
Commented on: 190111

10 rounds + 19 reps Rx. Not real happy about that.

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Jeff Chalfant
January 12th, 2019 at 2:04 am
Commented on: 190111

For time:

15 burpees, jumping over the barbell

5 clean and jerks

12 burpees, jumping over the barbell

4 clean and jerks

9 burpees, jumping over the barbell

3 clean and jerks


Men: 225 lb.

Women: 155 lb.


5:54 scaled to 165lbs.

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Jeff Chalfant
January 12th, 2019 at 2:05 am

Entirely limited by cardio. Smooth and unbroken burpees. Didn’t sprint the first 15 but got em done in :50

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Ryan Doherty
January 12th, 2019 at 1:29 am
Commented on: 190111

21 + 3 RX


New PR, even with strict PU 👍🏼


11 Rounds 1st 10 min

10+3 Rounds 2nd 10 min

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Jesus Carlos Rocha
January 12th, 2019 at 1:17 am
Commented on: 190111

14 rounds + 10 reps RX 33años/174cm/81kg

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Jacob Daniel
January 12th, 2019 at 1:16 am
Commented on: 190111

17rds

Grip felt surprisingly good on the pull ups after yesterdays rope climbs shredded them up pretty good.



Good job everybody

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Gavin Carruth
January 12th, 2019 at 1:04 am
Commented on: 190111

16+10 rx


M/6-3/215lbs

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Rafael Bello Pereira
January 12th, 2019 at 12:25 am
Commented on: 190111

14 Rounds + 15 reps

RX

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Matthew Burritt
January 12th, 2019 at 12:23 am
Commented on: 190111

M/42/5'4"/150lbs

As Rx'd

20 rounds

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Christopher Jacobs
January 12th, 2019 at 12:08 am
Commented on: 190111

RX’d 12 rounds

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Nick Cozzolino
January 12th, 2019 at 12:05 am
Commented on: 190111

Rx 16 rounds + 5 strict pull ups + 8 hand release push ups

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Kurtis Bowler
January 12th, 2019 at 12:03 am
Commented on: 190111

10 complete rounds plus 5 strict pull-ups, 10 honest push-ups, and 14 squats

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Kurtis Bowler
January 12th, 2019 at 12:04 am

Rx

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Michael Bishop
January 11th, 2019 at 11:59 pm
Commented on: 190111

15 + 5 lost the pull ups

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Michael Bishop
January 11th, 2019 at 11:59 pm

Correction the pull-ups were fine I lost it on the push ups

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Bernard Wienhold
January 11th, 2019 at 11:49 pm
Commented on: 190111

58/195

20 Rds push ups killed me last 5 rounds

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Austin Freundlich
January 11th, 2019 at 11:34 pm
Commented on: 190111

Best work out for me so far, 32 rds.

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Evan Walton
January 12th, 2019 at 12:48 am

💪 inspiration

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Chris Wood
January 11th, 2019 at 11:29 pm
Commented on: 190111

20 rounds + 10 reps 5 ROUND PR since last Cindy effort!

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Joseph Fox
January 11th, 2019 at 11:27 pm
Commented on: 190111

Rx'd

8 rounds. Honest.

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Hank McKibban
January 11th, 2019 at 10:57 pm
Commented on: 190111

17 rds+6 push-ups

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Elliott Harding
January 11th, 2019 at 10:51 pm
Commented on: 190111

9 rounds + 5 pullups.


2nd workout w\ 1/10/19 as warmup and ending with 1/9/19.


Black band pullups. Next time grey + red.


Hands off deck, on knees. Next time regular pushups with hands off deck.


Move faster on squats next time.

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Juan Sokol
January 11th, 2019 at 10:43 pm
Commented on: 190111

21 rounds +2 Pullups (with a towell cause have no bar here)

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Kevin Byrne
January 11th, 2019 at 10:38 pm
Commented on: 190111

11 rds + 3 pull-ups

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Steve Adams
January 11th, 2019 at 10:34 pm
Commented on: 190111

15 rounds + 5 pull, 1 push up

Rx

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Marco Nebel
January 11th, 2019 at 10:24 pm
Commented on: 190111

Rx‘d 16 rd!

I like this workout

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Scott Jacobson
January 11th, 2019 at 10:19 pm
Commented on: 190111

5’8” / 160 lb / 20 / M


Rx’d 21 rd plus one bonus pull-up

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Nathanael Akin
January 11th, 2019 at 10:17 pm
Commented on: 190111

20 rounds on the dot. Very proud of that! PR on Cindy. Never thought I’d get a PR doing this strict.

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Stacey Thompkins
January 11th, 2019 at 10:16 pm
Commented on: 190111

M/44/6'2"/185



Hand release pushups for me the rest as rx'd...

13 rds even had enough time to get 1 or 2 pullups in the next round but didn't don't hate me.

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Matt Bischel
January 11th, 2019 at 10:06 pm
Commented on: 190111

16 +6 push-ups Rx'd. Different. I enjoyed it.

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marcus mcclain
January 12th, 2019 at 9:04 pm

Nice

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Lowell Tyler
January 11th, 2019 at 10:06 pm
Commented on: 190111

love the honest pushup comment. i can do pushups all day, everyday. so, my gym cohorts---who are faster than me at just about anything than pushups decide to cheat. worm ups, chest not to ground, elbows not fully extended. look more like a seizing scoliosis patient than a cf'er. we'll see how they perform today. i'm calculating--unbroken and unfatigued, 10 sec on pullups (1 sec up, 1 pause at bottom to prevent kip swing), 15 sec minimum for 10 pushups--honest/strict and transition in and out. 15 sec for squat to pullup bar if fast, so 40 seconds per round with zero stops.

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Natalie Dennis
January 11th, 2019 at 10:04 pm
Commented on: 190111

6 reps +5 pull ups and 9 push ups

modified to assisted pull ups and knee push ups

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Coastie Nick
January 11th, 2019 at 10:03 pm
Commented on: 190111

Rx’d

15 round plus 2 pull-ups


Kept it honest.....

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sebastien cote
January 11th, 2019 at 9:40 pm
Commented on: 190111

18 rounds + 5 pull ups

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Cy Azizi
January 11th, 2019 at 9:40 pm
Commented on: 190111

15 rounds +5 pushups

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Shane Azizi
January 11th, 2019 at 9:14 pm
Commented on: 190111

20 rounds Rx

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Kristen Cattell
January 11th, 2019 at 9:11 pm
Commented on: 190111

11+7 Rx

The pump is real!

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Adrian Ordaz
January 11th, 2019 at 9:06 pm
Commented on: 190111

17+5

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Austyn Smith
January 11th, 2019 at 9:02 pm
Commented on: 190111

28 rounds

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Patrick Doyle
January 11th, 2019 at 8:48 pm
Commented on: 190111

Rx'd 16 rounds plus 2 pull ups

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Nicole Deaver
January 11th, 2019 at 8:39 pm
Commented on: 190111

17 Rds + 5 pull ups


Cindy is definitely my preferred type of cardio!

Last time I did Cindy it was with jumping pull-ups and I got 16 Rds + 1 pull-up so I am happy.

My Push-ups are usually pretty Honest, my husband was in the Army and corrects my boys & I if we do them wrong ;).

Thank you for all these strict pull-ups, they are something I have been trying to work on!

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Joel Vandruff
January 11th, 2019 at 8:39 pm
Commented on: 190111

22 rounds rx

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Leif Edmundson
January 11th, 2019 at 8:31 pm
Commented on: 190111

14 + 1 Rx'd

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Josh Richard
January 11th, 2019 at 8:29 pm
Commented on: 190111

20rds Total

1st 10rds was Strict Cindy

2nd 10rds was Butterfly Cindy 😆😂

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Jeremy Meier
January 11th, 2019 at 8:14 pm
Commented on: 190111

ANYONE take the judges course yet?? Final exam portion with bar muscle ups seems to be broken for me. anyone else experience this? Sent an email to HQ

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Skip Hanson
January 11th, 2019 at 9:22 pm

We are working on it.

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David Ethridge
February 7th, 2019 at 9:36 pm

Was this issue resolved yet? I'm having the same issue...fml

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John Eddleman
February 14th, 2019 at 2:52 pm

Please let me know when it’s resolved. Glad to know it’s a glitch because I was going crazy. It’s still not resolved as of today.

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Tanya Silvernagel
February 23rd, 2019 at 5:52 am

It’s still not resolved, I’m having the same issue. Relieved to find out it isn’t just me. Tried for several hours. Finally gave up. Please let us know when it’s fixed.

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Chuck Cook
February 26th, 2019 at 4:41 am

Still not working.

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Vlada Monaenkova
February 27th, 2019 at 9:08 pm

It still does work. Any news?

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Jordan Eisler
January 11th, 2019 at 8:13 pm
Commented on: 190111

5 Ring Rows

10 knee push ups

15 Squats


10 rounds + 5 ring rows

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Chris Meldrum
January 11th, 2019 at 8:03 pm
Commented on: 190111

As rx’d, 17 rounds + 8 push-ups.


Not sure what an “honest” push-up is (feel like my push-ups are always honest), but I tried to make these “Games-standard”, with exaggerated range of motion at the bottom and top. Unbroken through 5 rounds, then started breaking pull-ups and push-ups. Haven’t done a true Cindy for a while, but this felt about the same — maybe not quite so much suck since there was some rest built in during the broken periods.


45m/5'10"/180

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Tom Perry
January 11th, 2019 at 7:55 pm
Commented on: 190111

57 / 172

as rx'd (hand release 'honest' push-ups)

14 rounds plus push-ups in the 15th

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Chris Meldrum
January 11th, 2019 at 8:04 pm

HR push-ups a nice variation! That would definitely make it harder.

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Nicole Deaver
January 11th, 2019 at 8:41 pm

Nice work! I agree Hand Release would make this tougher than it already is.

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Sean McLean
January 11th, 2019 at 7:54 pm
Commented on: 190111

whew! 12+10 :)

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Kyle Smock
January 11th, 2019 at 7:34 pm
Commented on: 190111

M/44/5'8/#205

15+7_chin-ups

Rx

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Faouzi Yassin
January 11th, 2019 at 7:11 pm
Commented on: 190111

Thank you

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Greg Fairbanks
January 11th, 2019 at 7:05 pm
Commented on: 190111

Strict Cindy as rx’d

7 rds

Strict pullups were the struggle for real. Major slowdown.

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Aaron Hyatt
January 11th, 2019 at 6:58 pm
Commented on: 190111

20+4 rx

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Michele Di Mascio
January 11th, 2019 at 6:57 pm
Commented on: 190111

10 rounds (+3 pulls and 5 push ups) of 3 strict pulls, 10 push ups and 20 squats. Nothing left to give for pulls but had more squats in me!!

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Romain Grelier
January 11th, 2019 at 6:55 pm
Commented on: 190111

15 rounds and 5 pulls-ups 10 push-ups 5 squat

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Scott MacArthur
January 11th, 2019 at 6:53 pm
Commented on: 190111

13+1 pull-up. Challenging!

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Richie Williams
January 11th, 2019 at 6:13 pm
Commented on: 190111

15 rounds in 17 min. My body told me,if I do 1 more set, I put u in Hospital

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Coskan Gundogar
January 11th, 2019 at 6:12 pm
Commented on: 190111

14 round 14 reps rx and as strict as it can get (maybe 15 round but not sure- after 9th round on 8:30 mins it went downhil )

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Peter Kazanas
January 11th, 2019 at 6:04 pm
Commented on: 190111

Most people cant do "Honest" push-ups and maintain them long enough. Also when an AMRAP is prescribed form goes out the window. ESPECIALLY IN A PUSH UP. Great WOD, dumb note. Its not happening for most.

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Greg Glassman
January 12th, 2019 at 12:37 am

There's a real and essential tension between maximizing precision in movement and moving as fast as possible. This is L1 basic shit. Anything rewarding both high level skill and speed present this tension whether we like it or not: trauma-surgery, typing, motorcycle racing, and shooting, for....


Training right into this dilemma instead of avoiding it is critical. In some realms it's been called "threshold training".


The note isn't what's "dumb". Peter, if you can't be nice you need to be in the near vicinity of correct.

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Christopher Dupree
January 16th, 2019 at 2:15 pm

Damn, get him coach! On a side note, is there a reason we don't see the scaling guides anymore? A concern I've seen is that while people like the push towards the health aspect and away from the Games, we aren't providing scaling options for those "fat, middle aged lawyers" you mentioned. For example, the inverted burpees the other day would be confusing for someone new or out of shape.

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Sebastien Fitzpatrick
January 11th, 2019 at 5:55 pm
Commented on: 190111

16 + 20 Rx (500 reps)

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Danny Bostwick
January 11th, 2019 at 5:47 pm
Commented on: 190111

17+1 RX. Weighing in at 237lbs yesterday, I’m not mad at this score. The pull-ups were all unbroken, the pushups got me though. Squats got slow at the end too. I felt the stimulus was really close to a kipping Cindy honestly.

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Jeremy Meier
January 11th, 2019 at 5:41 pm
Commented on: 190111

14 rounds Rx

+5

+10

+9

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Reymond Kiddoo
January 11th, 2019 at 5:41 pm
Commented on: 190111

8 rounds RX

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Chad Fox
January 11th, 2019 at 5:26 pm
Commented on: 190111

36m/69”/150lbs

Rx - 19rds

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Evan Walton
January 11th, 2019 at 5:22 pm
Commented on: 190111

10 rounds in 19:57

Bodyweight 229lbs

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Nathan Wray
January 11th, 2019 at 5:22 pm
Commented on: 190111

21+1 rx. Yay HQ for another strict pull up Wod. Saving countless rotator cuffs daily

Male 44yrs, 160lbs, 5’9”

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Michael Bolaños Delgado
January 11th, 2019 at 5:15 pm
Commented on: 190111

Hi guys!

What could I do to warm up, before this wod?

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Tj Cantu
January 12th, 2019 at 3:03 pm

http://library.crossfit.com/free/pdf/08_03_Better_warmup.pdf

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Dyon Torrell
January 11th, 2019 at 5:13 pm
Commented on: 190111

21 rounds exactly 630 reps RX

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Nathan Michael King
January 11th, 2019 at 5:10 pm
Commented on: 190111

13 + 6 Rx

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Jesse Delander
January 11th, 2019 at 4:56 pm
Commented on: 190111

16+25 RX

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John DIFABIO
January 11th, 2019 at 4:49 pm
Commented on: 190111

12 plus 2

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Noor Greene
January 11th, 2019 at 4:43 pm
Commented on: 190111

10 rounds RX’d. Honest pushups are hard.

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Pat Sherwood
January 11th, 2019 at 5:48 pm

very, very true.

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P W
January 11th, 2019 at 4:43 pm
Commented on: 190111

13 rds RX


M/44/6”5/238

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Nathan Grandon
January 11th, 2019 at 4:42 pm
Commented on: 190111

I was able to do 10 rounds. The strict pullups is what was killing me. Other than that it was a good time and I really enjoyed putting in the work.

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Jack Murrin
January 11th, 2019 at 4:38 pm
Commented on: 190111

49/m/175

As rx’d

31 complete rounds and 2 pulls


PR is 32 complete rounds in 2006

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Mike Andridge
January 11th, 2019 at 4:59 pm

Wow!

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Christopher Baker
January 11th, 2019 at 4:34 pm
Commented on: 190111

18rd + 15 reps RX ...fell apart around rd 12....finished 11 rds at 10min.

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Huey Kwik
January 11th, 2019 at 4:16 pm
Commented on: 190111

8 rounds, 70# assist

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Kathy Glassman
January 11th, 2019 at 4:07 pm
Commented on: 190111

12 Rounds - Scaled

5 jumping pull-ups

10 knee push-ups

15 squats

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Jonathan Kramer
January 11th, 2019 at 6:03 pm

Way to get after it Kath

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allen buck
January 12th, 2019 at 9:05 pm

we would be good workout partners, Kathy.

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Jaime Arashiro
February 13th, 2019 at 1:11 am

Bien Kathy!

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David Santos
January 11th, 2019 at 3:58 pm
Commented on: 190111

20 rounds 10 reps 52 yrs old

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tOM cLAXTON
January 11th, 2019 at 3:46 pm
Commented on: 190111

Please provide feed back to me concerning the use of Metolius Rock Rings as a sub for bar pull ups or use in general.

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Adrian Bozman
January 11th, 2019 at 6:22 pm

Doing pull-ups on those is a great alternative. Make sure you're still getting full range of motion (arms straight at the bottom, chin higher than your fingers at the top) and give your tendons some time to adapt before jumping in to really high-volume workouts.

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Hendrik Bünzen
January 11th, 2019 at 3:36 pm
Commented on: 190111

14+2 rx’d

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marcus mcclain
January 12th, 2019 at 9:01 pm

Sehr gut

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Pavel Stas
January 11th, 2019 at 3:01 pm
Commented on: 190111

20 rounds rx

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Vincent Dahlqvist
January 11th, 2019 at 2:45 pm
Commented on: 190111

15 rounds Rx

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Jason Cohen
January 11th, 2019 at 2:45 pm
Commented on: What About Cardio?

I've done CF since 2007 and I can't even count how many endurance athletes I've caught off guard with the likes of Cindy. It's like a whole new world opens for them! I ran the Marine Corps Marathon in 2011 (First and last marathon I'll run lol) and my longest training run was 10 miles. I was following CFE (while it was still a thing) protocol and I felt great and performed really well for a first marathon (3:30ish @6'3" 210).

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John Clarke
January 11th, 2019 at 2:41 pm
Commented on: 190111

17 + 5 rx

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Brad Niles
January 11th, 2019 at 2:26 pm
Commented on: 190111

This workout is good, recovering from lower back injury 22rd

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Chris Meldrum
January 11th, 2019 at 2:25 pm
Commented on: 190111

To be honest, I have been loving the strict pull-ups. But to play devil's advocate, the intensity of Cindy as shown compared to the 5K row is for a regular (kipping) Cindy. Intensity will definitely go down with strict movement. I found the juxtaposition of the picture with the WOD interesting. And intensity (power output) is king, right?

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Dave DeCoste
January 11th, 2019 at 4:40 pm

I agree. Wasn’t nearly as intense with the strict pull-ups, but I liked the variety.

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Michael Herrera
January 11th, 2019 at 2:00 pm
Commented on: 190111

14rnds + 11reps (RX)

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Michael Herrera
January 11th, 2019 at 2:00 pm
Commented on: 190111

14rnds + 11reps (RX)

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Michael Herrera
January 11th, 2019 at 2:00 pm
Commented on: 190111

14rnds + 11reps (RX)

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Pat Sherwood
January 11th, 2019 at 1:46 pm
Commented on: What About Cardio?

I started doing Crossfit in 2005, which was only a couple years after I got out of the military. Anyone who knows anything about the military knows one thing......you run....a lot.


One of my greatest fears was that doing CF did not have enough long runs and therefore I was going to "lose my cardio". Of course nothing could have been farther from the truth.


I ran less and somehow maintained my ability to run. At the time I was confused. I learned along the way exactly what this article says is true. Also, the "cardio" or "lungs" that I developed through CrossFit was far more useful in the real world because it was not modal specific. No heart rate monitor needed.

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Joshua Grenell
January 11th, 2019 at 1:53 pm

You experience is similar to what I have found working with long time Triathlon or Marathon Athletes. I have found it not to be true with new athletes or people who do not have an endurance background. They can do work and the perform well in 20-40 min range. But they don't do well outside that range.

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Zsolt Szauter
January 11th, 2019 at 1:42 pm
Commented on: 190111

19 round + 5. But I did butterfly pu, I had not recognized that it should have been strickt:/...I have my sunday re-do wod at least :D

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Michael Arko
January 11th, 2019 at 1:41 pm
Commented on: 190111

Staying off that shoulder! So I subbed this AMRAP, 20 mins, also very strict with technique: 5 box jumps (24"), 10 GHD sit-ups, 15 squats. Completed 13 rounds and 4 BJs.

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Joshua Grenell
January 11th, 2019 at 1:33 pm
Commented on: What About Cardio?

We use Myzone at CrossFit Progression. A lot of CrossFit gym owners and coaches are not in favor of it. Say it is a gimmick or not what CF is about. I think what they are missing is the value it provides to the coach in a class. In the graph in the article, it shows the HR during Cindy compared to the HR in a 20min AMRAP row. The issue that happens in the vast majority of CF gyms during Cindy is that this graph is not what you see. The graph represents what you see in a well-trained athlete. There is a significant drop off in most athletes in their ability to perform these 3 movements over time. And the HR drops because of this. Significantly. Without Myzone a coach would not necessarily know what was going on. Now I can simply look at the screen and now if the athlete needs to be scaled or if they are not doing pull-ups because their HR is high. There are multiple times knowing the HR of your athlete is of value. I usually joke with our members when they are talking about the Myzone system, "Oh you think your HR up on the screen is for you? No, it is for your coach!" I know this is just an example of why CF checks the cardio box, and I agree it does. I believe HR Monitors can be a useful tool. Especially in helping the coach of a class to make sure the intents of the work out are being met by the clients.

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Jeffrey Howard
January 11th, 2020 at 9:21 pm

Myzone is a great tool for monitoring this. However, If a person was untrained in rowing, and then rowed for 20-minutes, they too would also have a graph inconsistent with these in the article. Cardio-respiratory endurance is one of the "trainable" 10 general physicals skills. The point is that your aerobic system is not at its potential unless it is trained by constantly varied functional movement and high intensity.

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Jon Dickens
January 11th, 2019 at 1:06 pm
Commented on: 190111

20rds + 15 reps@RX

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Maher Alsayid
January 11th, 2019 at 12:59 pm
Commented on: 190111

Awesome workout, looks simple but tough, i did 13 rounds+15

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Nikolay Guskov
January 11th, 2019 at 12:01 pm
Commented on: 190111

13 rnd + 5 pull-up (RX)

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Nikolay Guskov
January 11th, 2019 at 12:01 pm
Commented on: 190111

13 rnd + 5 pull-up (RX)

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Nikolay Guskov
January 11th, 2019 at 12:00 pm
Commented on: 190111

13 rnd + 5 pull-up (RX)

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Nikolay Guskov
January 11th, 2019 at 12:00 pm
Commented on: 190111

13 rnd + 5 pull-up (RX)

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Dave DeCoste
January 11th, 2019 at 12:00 pm
Commented on: 190111

21 rounds + 3 pull-ups

Rx

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Lisa Stanley
January 11th, 2019 at 11:46 am
Commented on: 190111

Did not complete. 5 mins in and couldn’t squat without right hamstring pain. Likely from deadlifting. Off to the foam roller.

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Nicole Deaver
January 11th, 2019 at 8:31 pm

Hope you got some relief from the roller.

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Mike Andridge
January 11th, 2019 at 11:43 am
Commented on: 190111

rx-strict pull ups using rings

13 plus 1.

then worked on handstand practice and slow and controlled abmat sit ups.

m/48/175

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Nick Rohde
January 11th, 2019 at 11:33 am
Commented on: 190111

7 rounds. Only had 10 minutes.

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Il Xlll
January 11th, 2019 at 11:11 am
Commented on: 190111

19rds + 2pu

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Dmytro Karandashov
January 11th, 2019 at 10:46 am
Commented on: 190111

13+2 rx

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James Kinton
January 11th, 2019 at 10:41 am
Commented on: 190111

16 rounds plus 2 pull ups. Peace

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Tarun Sharma
January 11th, 2019 at 8:23 am
Commented on: 190111

15+21 reps Rx

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Simon Shirley
January 11th, 2019 at 8:18 am
Commented on: 190111

19 rounds rx

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Aaron Schultz
January 11th, 2019 at 7:54 am
Commented on: 190111

11 +5 pull-ups. Got carried away on the first set and did 10. Shame. Made the rest of the set way harder than it had to be. 😁

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Tyler Hass
January 11th, 2019 at 6:16 am
Commented on: What About Cardio?

"We never use heart rate monitors in our clinical practice and they offer very little benefit to athletes other than endurance specialists. We measure and train for outputs, the focus is on function not its correlates. Were we racing hearts, we’d all have heart rate monitors."

This is my favorite line from the article. I think it gives a clear window into the thought process that led to CrossFit.

It also reminds me of an Olympic hopeful sprinter who wrote that his training plan was to increase his stride rate by 9% and increase his stride length by 6%. This combination would put him on the Olympic team. Sadly, it didn't.

Or, how about cholesterol lowering drugs that do not extend your lifespan?

http://www.ravnskov.nu/2015/12/27/myth-5/


Don't chase after correlates. Keep your eye on the output.

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Matthieu Dubreucq
October 22nd, 2019 at 3:42 pm

100% agree. I think the idea of using a heart monitor was more to give some data that appealed to the "classic" cardio belief or doing mono structural. CrossFit's measure of choice (and definition) of intensity remains average Power.

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Rick McGuffey
January 11th, 2019 at 4:35 am
Commented on: 190111

I LOVE that we are seeing more strict pull-ups. The only time I do kipping now is to keep the skill set in line for the Open... :)... and probably Murphy too! Lol

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Marc Schmidt
January 11th, 2019 at 3:54 pm

Strict pull-ups w/Murph kills my grip strength for a couple days

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Jim Rix
January 11th, 2019 at 4:02 am
Commented on: 190111

1-1-1-1-1 Deadlift

265-275-285-295(pr)-300#(pr)

felt GREAT to hit 300! That's all the weight I have, so time to get some more!


Strict Cindy: 20 rounds + 3 squats


56/5'8"/160#

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James Kinton
January 11th, 2019 at 10:44 am

Nice!

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Mike Andridge
January 11th, 2019 at 11:41 am

Awesome work Jim!

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Dave DeCoste
January 11th, 2019 at 4:37 pm

Great work!

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Nicole Deaver
January 11th, 2019 at 8:29 pm

Nice work! Congrats on the PR!

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Adam Redfield
January 11th, 2019 at 3:12 am
Commented on: 190111

21+24 strict PR

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Lynne Pitts
January 11th, 2019 at 2:37 am
Commented on: What About Cardio?

It's great to see these classic gems penned by Coach being brought back for a new generation of CrossFitters!

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Kathy Glassman
January 11th, 2019 at 4:03 pm

Agreed!

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John Hanson
January 11th, 2019 at 1:57 am
Commented on: 190111

I didn’t have a rope this morning so i subbed in pull ups. Probably shouldn’t have done that but should I do them again tomorrow?

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Chris Sinagoga
January 11th, 2019 at 2:54 am

No biggie. If you're just starting off then might not be a bad idea to try something else totally different. But otherwise sometimes it's okay to do the same thing two days in a row.

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Chris Sinagoga
January 11th, 2019 at 1:57 am
Commented on: 190111

Champions Club Scaling Notes


STIMULUS: Alas, the pattern continues. So when looking at this, I have a feeling they want us to see how close we can get to our benchmark Cindy score. This kind of gives us an idea of how good our form is on the regular. These “for quality” workouts are really difficult to retest, so a lot is going to be based on feel. I would use whatever normal scale you do for Cindy (rings, band) and just tighten it up. Same with your push-up standard. Push-ups are the limiting factor on most Cindy attempts, but introducing strict pull-ups might make that just as difficult in later rounds. I think on this one it might be okay to hold true to your range of motion (especially with your ring/band scale) and not use the Ricky Reps technique I mentioned in previous posts.


GROUP: With that being said, I’m really tempted to do regular Cindy with my group. And I’m saying this because for two reasons: 1) I’m interested to see how the strict pull-up and midline work has affected the pull-ups and push-ups, and 2) by the 10-minute mark, how many people really have anything left to do an honest push-up? I don’t, that’s for sure. So I’m leaning that way. This has always been a tricky one to scale without a pull-up bar. If that’s the case, I usually opt for like 5 push-ups, 10 sit-ups, and 15 squats. If space is limited on the pull-up bar this is also a tough one because of the time domain. You could either go with the sit-up version, or just group the people who need similar bands, rings, or regular bar space near each other and hope for the best.


INJURY: Shoulder/arm injury: one arm ring rows and one-arm planks would work well. Hips/knees/ankle injury: try tuck-ups/sit-ups.


I’M SCALING THIS WELL IF: I get what I want out of it: gymnastics strength or speed. Pick one.


I’M SCALING THIS POORLY IF: I see the word “Cindy” and try to push through an injury I shouldn’t.


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 9. Either its regular Cindy or you realize how much you’ve been neglecting your strict movements


GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 6. As I mentioned, the word “Cindy” might make some want to not scale when we should. But, again, it depends on how you approach this one.

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Coskan Gundogar
January 11th, 2019 at 6:50 am

Thanks a lot for taking your time

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Chris Sinagoga
January 11th, 2019 at 1:18 pm

No problem Coskan

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Mike Andridge
January 11th, 2019 at 2:58 pm

Thanks Chris!

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Lee Welton
January 11th, 2019 at 1:37 am
Commented on: 190111

I did this exact workout yesterday! I did strict pullups, chest to the floor pushups and squatting to a ball to ensure proper depth each squat. 15 +8 for the final tally.

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Ben Brennan
January 11th, 2019 at 2:34 am

So honest pushups mean chest to floor?

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Lee Welton
January 11th, 2019 at 2:37 am

That's just how I did them, kind of like a hand release without the "release" part.

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Junhong Lin
January 30th, 2019 at 3:26 pm

How much weight for the squat?

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Junhong Lin
January 30th, 2019 at 3:26 pm

How much weight for the squat?

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Lisa Stanley
January 11th, 2019 at 1:35 am
Commented on: 190111

The graph displaying my desire to do Cindy versus my desire to row a 5K would have a much more dramatic separation with the latter being toward the lower motivational end of my spectrum.

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Jim Rix
January 11th, 2019 at 3:59 am

Amen.

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Eric Love
January 11th, 2019 at 1:24 am
Commented on: 190111

Like Shakira's hips..these pushups don't lie

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Byron Smith
January 11th, 2019 at 1:16 am
Commented on: 190111

It looks like strict pullups are the new standard. No more kipping or butterfly pullups in the Open!

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Ben Brennan
January 11th, 2019 at 2:33 am

Not gonna lie; I wouldn’t be opposed to that.

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Hunter Frizzelle
January 11th, 2019 at 5:02 am

I

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Danny Bostwick
January 11th, 2019 at 3:39 pm

My shoulders appreciate this very much.

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Nathanael Akin
January 11th, 2019 at 1:13 am
Commented on: 190111

Strict pull-ups the day after legless rope climbs? You dirty dogs...should be fun!

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David Santos
January 11th, 2019 at 2:09 am

At CF Aspenock in Ct 20rd 10 reps I can’t kip I’ve always done strict pull-ups I’m 52 years old

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