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. 

CFWUx1
19r

11+3 Rx'd

M/175cm/68kg
26 rd 

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? 

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

Rx 10 Rds +15

남/48/20190214
Neo 19r

17 Rds Rx’d

12 rounds plus 2 reps

Scaled the pull-ups to pull downs with the bands.
13 rounds plus 6 reps.

Rx 20 rounds + 15 reps

13R

18+1 Rx

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. 

M/31/5’9/175

18 + 5 Rx

16 rounds + 4 pull ups

14Rds + 2 pulls ups 

19 Rx

10 full rounds plus 4 strict pull-ups 

12 rounds 12 reps

15 1/3 rounds

rx 21R +5

15 

19+2

14+4 rx 

22 rounds + 4 strict pull-ups 

15+3

12 rds

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

M50/5'5"/155

AMRAP 15:00

5 STRICT PULLUPS
10 HAND RELEASE PUSHUPS
15 SQUATS

10+5+5

Rx 20R+5 strict pull ups

17 rounds.  Love it!!!

11 + 2 

12+5 
365 reps
5 Strict pull ups
10 Hand release push ups
15 Air squats

13 rounds rx

12
butterfly pull ups

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

9 rounds + 2 pull-ups Rx'd

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. 

Rx 
17 +9pullups

15 rounds + 10 squats

Male
5’10”
225
32yo

13 Roubds+4 Reps
Scale: green+red band, knee pushups. 
Very sore next day. 🤘🏻

9 Rds.

Metoulis Rocks for Pull Ups.

21 rounds (630 reps) as RX

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

29/m/5’11”/174

10+13

14 rounds plus 11 

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

13 rds + 3 pull ups

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...

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

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 

Cindy, Strict, 50%, 10 mins 
10 + 5 pu
mas/62/145

12 + 2 strict pull ups as prescribed age 44

14 rds rx

21 rounds 18 reps 

21 rounds 18 reps 

21 rounds 18 reps 

Rx: 10 rounds, 5 strict pull-ups, 5 honest push-ups.
I should have scaled.  I drastically underestimated the honest push-ups.

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

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

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

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

9+8 RX

16 rounds + 4 pull-ups RX
M/38/5’10”/170

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.

16 and 1 pull up rx

15 :-(

20rds plus 13 repa

14 rounds + 6 push ups RX 

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

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

M48/170
10 rnds, 4 squats

21+20

As rx. 19 rounds.
Honest push ups counting 5 seconds descending and explosive ascending. 
M/175cm/74kg/38yo

me RX 16+13 reps
coach michele RX 16+25 reps

36/male
Strict CINDY
13 Rounds + 6 SQ 

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

30/150lbs/5’10”
22 + 5 pull ups 

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

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

17 rds 

20 rounds + 1 pull up

21 Rounds, plus 4 pull ups...RX

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

11 rxd with additional 20# armor.

17+ 7 rxd 

17+ 7 rxd 

11 + 1 honest push-up (rxd) 

16 + 15reps Rxd

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

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. 

21 + 3  RX

New PR, even with strict PU 👍🏼

11 Rounds 1st 10 min
10+3 Rounds 2nd 10 min

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

17rds 
Grip felt surprisingly good on the pull ups after yesterdays rope climbs shredded them up pretty good. 


Good job everybody

16+10 rx

M/6-3/215lbs

14 Rounds + 15 reps 
RX

M/42/5'4"/150lbs
As Rx'd
20 rounds

RX’d 12 rounds

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

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

15 + 5 lost the pull ups

58/195
20 Rds push ups killed me last 5 rounds

Best work out for me so far, 32 rds. 

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

Rx'd
8 rounds. Honest.

17 rds+6 push-ups 

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.

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

11 rds + 3 pull-ups

15 rounds + 5 pull, 1 push up
Rx

Rx‘d 16 rd!
I like this workout 

5’8” / 160 lb / 20 / M

Rx’d 21 rd plus one bonus pull-up

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

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.

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

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.  

6 reps +5 pull ups and 9 push ups
modified to assisted pull ups and knee push ups

Rx’d 
15 round plus 2 pull-ups 

Kept it honest.....

18 rounds + 5 pull ups 

15 rounds +5 pushups 

20 rounds Rx

11+7 Rx
The pump is real! 

17+5

28 rounds

Rx'd 16 rounds plus 2 pull ups

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!

22 rounds rx

14 + 1 Rx'd

20rds Total
1st 10rds was Strict Cindy 
2nd 10rds was Butterfly Cindy 😆😂

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

5 Ring Rows
10 knee push ups
15 Squats

10 rounds + 5 ring rows

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

57 / 172
as rx'd (hand release 'honest' push-ups)
14 rounds plus push-ups in the 15th

whew! 12+10 :)

M/44/5'8/#205
15+7_chin-ups
Rx

Thank you 

Strict Cindy as rx’d
7 rds
Strict pullups were the struggle for real. Major slowdown. 

20+4 rx

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!!

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

13+1 pull-up. Challenging!

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

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 )

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.

16 + 20 Rx (500 reps)

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. 

14 rounds Rx
+5
+10
+9 

8 rounds RX

36m/69”/150lbs
Rx - 19rds

10 rounds in 19:57 
Bodyweight 229lbs 

21+1 rx. Yay HQ for another strict pull up Wod. Saving countless rotator cuffs daily 
Male 44yrs, 160lbs, 5’9”

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

21 rounds exactly 630 reps RX

13 + 6 Rx

16+25 RX 

12 plus 2

10 rounds RX’d. Honest pushups are hard. 

13 rds RX

M/44/6”5/238

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. 

49/m/175
As rx’d
31 complete rounds and 2 pulls 

PR is 32 complete rounds in 2006

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

8 rounds, 70# assist 

12 Rounds - Scaled
5 jumping pull-ups
10 knee push-ups
15 squats

20 rounds 10 reps 52 yrs old

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

14+2 rx’d 

20 rounds rx

15 rounds Rx

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).

17 + 5 rx

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

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?

14rnds + 11reps (RX) 

14rnds + 11reps (RX) 

14rnds + 11reps (RX) 

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.

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

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.

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.  

20rds + 15 reps@RX

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

13 rnd + 5 pull-up (RX)

13 rnd + 5 pull-up (RX)

13 rnd + 5 pull-up (RX)

13 rnd + 5 pull-up (RX)

21 rounds + 3 pull-ups 
Rx

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

rx-strict pull ups using rings
13 plus 1.
then worked on handstand practice and slow and controlled abmat sit ups.
m/48/175

7 rounds. Only had 10 minutes. 

19rds + 2pu

13+2 rx

16 rounds plus 2 pull ups. Peace 

15+21 reps Rx

19 rounds rx

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. 😁

"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.

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

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#

21+24 strict PR

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

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?

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.

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.

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. 

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

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

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