CrossFit | 190202
Saturday

190202

Workout of the Day

167

3 rounds for time of:

1,000-meter row
5 rounds of Cindy

1 round of Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

Post time to comments.

Anatomy of Levers Part 3

One of the most commonly used examples of second-class levers in human anatomy is the foot as we stand flat-footed, then elevate our heels.

Read More

“The goal in your pull-up work is 'more.' You want, you need, more pull-ups. The more you can do, the stronger you become. Muscular endurance, absolute strength, relative strength—whatever you want to define and measure gets better. Every personal-best pull-up is an event worthy of celebration. You’re going to live to be 100, but you’ll not get that many pull-ups, so treat the new ones like birthdays.” —Greg Glassman

Watch The Strict Pull-Up

Comments on 190202

174 Comments

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Jon Wilson
January 2nd, 2021 at 9:38 pm
Commented on: The Strict Pull-Up

Kipping Pullups

64

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Lindsey Boyle
January 2nd, 2021 at 8:57 pm
Commented on: The Strict Pull-Up

38 pullups

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Sandeep Gadde
January 2nd, 2021 at 3:16 am
Commented on: The Strict Pull-Up

43 reps.. used mixed grip for most of the sets

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Chris Sinagoga
January 2nd, 2021 at 3:13 am
Commented on: The Strict Pull-Up

I just actually re-read that article last night, and when I read this excerpt I immediately thought of the Chris Spealler 100 pull-up video.

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Shawn Hakimi
December 3rd, 2019 at 3:26 pm
Commented on: 190202

41:30 Rx'd

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Matthieu Dubreucq
November 13th, 2019 at 2:12 pm
Commented on: Anatomy of Levers, Part 3: Second-Class Levers

Thanks for simplifying a complex system (the body) into a simple explanation.

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William Ma
March 15th, 2019 at 9:09 pm
Commented on: 190202

25:38

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Nate Gordon
March 8th, 2019 at 8:07 pm
Commented on: 190202

35:56

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John Doody
March 5th, 2019 at 2:34 pm
Commented on: 190202

25:39 Rx’d

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Sam Pat
March 2nd, 2019 at 11:42 pm
Commented on: 190202

Bike - 1 hour

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Kury Akin
February 27th, 2019 at 2:47 pm
Commented on: 190202

2R+30r in 30 mins. Subbed mix of sdlhp/wall balls for row 100 R1, 80 R2. Rest Rx. 100 took me 5 mins. Might have bitten off a little too much. Exhausted after R1.

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Jeff Chalfant
February 23rd, 2019 at 10:25 pm
Commented on: 190202

33:49 scaled. The whole is sometimes much greater than the sum of its parts in CrossFit.

4 rounds of “Cindy” each round. Accidentally did 15 pushups each round for the first 7 rounds! Did 5 pushups per round for the remaining 5 rounds. All pull-ups unbroken supinated grip strict chest to bar. Oof! First row was intentionally slow, times were 4:04, 4:08.2, 4:09.4

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Erik Lueders
February 15th, 2019 at 5:09 pm
Commented on: 190202

34:38 strict except for 4 sets of pull ups.

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Jeffrey Adler
February 14th, 2019 at 9:12 pm
Commented on: 190202

21:25 rx

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Pyer-Hugh Dion
February 13th, 2019 at 8:19 pm
Commented on: 190202

21:25, sub row by 4mim DU

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Manchild Manchild
February 13th, 2019 at 6:26 pm
Commented on: 190202

2 rounds, and subbed 800m run for row


22:45

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John Campion
February 12th, 2019 at 10:33 pm
Commented on: 190202

Rx

27:55

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Matt Crouse
February 11th, 2019 at 12:32 am
Commented on: 190202

25 min Amrap 3 stone to shoulder 150, 6 pull ups, 12 push ups, 24 kbs 53, run 400m 5 rounds plus 3 sts

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Michael Sim
February 10th, 2019 at 11:42 pm
Commented on: 190202

Managed to complete in time of 42:34.

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kevin robinson
February 9th, 2019 at 11:21 pm
Commented on: 190202

43:26 rx


Round 1 12:13

Round 2 14:47

Round 3 16:26

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ART SHELDON
February 9th, 2019 at 2:11 pm
Commented on: 190202

M50/5’5”/155


3RFT-


500m row

5 RDS Cindy, strict pull-ups


28:00

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Cherese Matthews
February 8th, 2019 at 2:56 pm
Commented on: 190202

34:30 RX

F/29/145

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Kyle Smock
February 7th, 2019 at 7:31 pm
Commented on: 190202

M/44yo/5'8/#200

29:53


scaled to

5 ring rows

10(5/5) landmine press (bar + #25)

15 squats to a ball at parallel


left pec + left knee injured

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Ian Heeks
February 7th, 2019 at 6:14 pm
Commented on: 190202

I got to the final round and the 3rd set of cindy and had to call it. 45mins. Not my finest hour

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Coastie Nick
February 6th, 2019 at 8:53 pm
Commented on: 190202

24:51 Rx’d and unbroken

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Chris Martinez
February 6th, 2019 at 7:54 pm
Commented on: 190202

RX - 34:57

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Jonas Buysse
February 6th, 2019 at 12:46 pm
Commented on: 190202

28'14" RX


Push Ups: 5 - 5 (First 3 rounds in Cindy 1 --> ub)

Pull Up: First round in each 5 rounds doubles and singles. After that 3 - 2 and 3 - 1 - 1.

Rowing: 1'58" pace average

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Christian Heck
February 6th, 2019 at 9:16 am
Commented on: 190202

RX 26:24

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Dmytro Karandashov
February 5th, 2019 at 10:26 pm
Commented on: 190202

38:20 rx

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Nathan Michael King
February 5th, 2019 at 5:27 pm
Commented on: 190202

35:07 Rx

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Tony Fitzgerald
February 5th, 2019 at 1:41 am
Commented on: 190202

M/62


Rx - 33:35

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Jeffrey Howard
February 5th, 2019 at 12:12 am
Commented on: 190202

31:10

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Jim Reichelt
February 4th, 2019 at 7:57 pm
Commented on: 190202

RX 30:26 but Had to run through the hole gym between rower and pullupbar

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Brian Rosenbaum
February 4th, 2019 at 7:37 pm
Commented on: 190202

M/56/6'2"/178

33:46

(had drag factor set at 150)

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Chris Meldrum
February 4th, 2019 at 7:11 pm
Commented on: 190202

As rx’d, 31:11.


That was a hard one! Rows were 3:54, 3:55, 3:59. They definitely made the Cindy portion harder. Strict pull-ups mostly unbroken, broke 3-2 in a few of the later rounds. Unbroken pull-ups until starting round 6; from there on, broke 6-4. Unbroken squats.


45m/5'10"/185

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Matt Duplessis
February 4th, 2019 at 6:18 pm
Commented on: 190202

M/31/5'9/175


29:55 Rx

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Dmitry Zolotyh
February 4th, 2019 at 6:10 pm
Commented on: 190202

Scaled

3 rounds for time of:

1,000-meter row

5 rounds of scaled Cindy

1 round of scaled Cindy is 3 strict pull-ups,

6 push-ups, and 9 squats.

30:37

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tOM cLAXTON
February 4th, 2019 at 3:31 pm
Commented on: 190202

48:10


242(020210) -8.5

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Anthony Mercado
February 4th, 2019 at 3:22 pm
Commented on: 190202

47:51 RX

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Viktor Wachtler
February 4th, 2019 at 12:16 pm
Commented on: 190202

Subbed 800m runs for rows (no rower).

Otherwise RX.

32:05

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yuya shimazu
February 4th, 2019 at 11:05 am
Commented on: 190202

26min35s!

疲れたw

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Natalie Dennis
February 4th, 2019 at 4:06 am
Commented on: 190202

33:00 2 rounds (subbed jumping pull ups and knee push ups)

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Dezert Sky Kiddoo
February 4th, 2019 at 4:00 am
Commented on: 190202

26:09, 2 rounds only

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Craig Collins
February 4th, 2019 at 3:57 am
Commented on: 190202

no rower, subbed 800m run. went extremely slow and had to stop after 3rd run (short of the last 5 sets of Cindy) for a work emergency.


32:00

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Rebecca Cunningham Rose
February 4th, 2019 at 2:55 am
Commented on: 190202

36.55

Scaled to negative pull ups

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Max Machikin
February 4th, 2019 at 2:44 am
Commented on: 190202

39:42Rx

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Eric Love
February 3rd, 2019 at 10:36 pm
Commented on: 190202

28:28rx


Thanks Coach

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Christopher Lara
February 3rd, 2019 at 10:16 pm
Commented on: 190202

40:16

Scaled

3 rounds of Cindy

Band pull ups

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Mike Andridge
February 3rd, 2019 at 9:43 pm
Commented on: 190202

RX

35:23

*after a weekend up north

and 3 hr drive home

m/48/175

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Scott Wiedmeyer
February 3rd, 2019 at 9:39 pm
Commented on: 190202

32 / M / 5'9" / 140lbs


2 rounds

15lb dumbbells SDHP x30

Strict ring pull-ups x4

Push-ups x8

Squats x12


17:59


First WOD in eons. Meant to do 3 rounds but couldn't take it.

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Scott Wiedmeyer
February 3rd, 2019 at 9:52 pm

Forgot to mention:

Only 2 rounds of Cindy each time.

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Justin Goins
February 3rd, 2019 at 9:23 pm
Commented on: 190202

Scaled


Third of a mile run (for row)

The rest the same

27:30

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Debi Harding
February 3rd, 2019 at 8:41 pm
Commented on: 190202

My scaled version/

500 meter row,

1 row Cindy (2/4/6),


500 meter row,

1 row Cindy (2/4/6),


500 meter row,

1 row Cindy (2/4/6).



18:51


Pull-up using = row ring pull ups.


Push up=from knees.


Squats=air, all deep and good form.



______________________________________________


Next time I will do the 5 rounds of Cindy scaled between each of the 3 rounds of meter rows...I didn't understand the WOD.

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Shannon Said
February 3rd, 2019 at 8:04 pm
Commented on: 190202

43:21


Curl pull ups (couldn’t manage strict)

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Hank McKibban
February 3rd, 2019 at 7:07 pm
Commented on: 190202

29:02 rx

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Js Smith
February 3rd, 2019 at 6:46 pm
Commented on: 190202

Scaled to 3 rounds of

1k row

5x Cindy (5 ring rows, 10 knee push-ups, 15 squats)

48:25


No way I was gonna DNF! That old saying; slow is smooth and smooth is fast....does that mean I was lightning fast?? 😂🤣😅

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Elliott Harding
February 3rd, 2019 at 6:12 pm
Commented on: 190202

49:44 - 3 rounds


1000m row

4 rounds of Cindy. Not 5


Grey band pullups.


Stay with this, but move faster.

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Philip Guindi
February 3rd, 2019 at 4:34 pm
Commented on: 190202

Subbed row for 800m run.


RX for the rest. 32:06. Was unbroken first 5x Cindy, Unbroken next 2x Cindy, and had to break pull-ups on rest. Will be happy to do this one again completely unbroken.

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Brandon Myers
February 3rd, 2019 at 4:30 pm
Commented on: 190202

Scaled

no rower

50 SDLHP for rower


3 Rds of Cindy

5 jumping pullups

10 pushups

15 squats


34 mins

#crosssfitnewbie

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Clint Beavers
February 3rd, 2019 at 4:13 pm
Commented on: 190202

24:10 RX

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Christopher Voght
February 3rd, 2019 at 3:37 pm
Commented on: 190202

41:00 Rx

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Maher Alsayid
February 3rd, 2019 at 2:11 pm
Commented on: 190202

No room, i did 1km assault bike, pullups, pushups, squats all strict.

Time 30 minutes

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Tyler Wood
February 3rd, 2019 at 12:35 pm
Commented on: 190202

800m run instead of row but: 31:08

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Stacey Thompkins
February 3rd, 2019 at 11:00 am
Commented on: 190202

M/44/6'2"/185#


Rx'd

32:28

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Randy Sigman
February 3rd, 2019 at 7:45 am
Commented on: 190202

43:58

800m run, Blue Banded PU, PU, shallow squats.

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Luke Rodina
February 3rd, 2019 at 6:05 am
Commented on: 190202

25:29 Rx It was a grind.

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Kevin Boudreau
February 3rd, 2019 at 4:24 am
Commented on: 190202

28: something w/ ring rows. Elbow felt great, but not going to push it.

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Randy Sigman
February 3rd, 2019 at 7:40 am

27:11 was your time

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Stacey Carpenter
February 3rd, 2019 at 3:19 am
Commented on: 190202

35:48 kipping push-ups and pullups

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Tripp Starling
February 3rd, 2019 at 3:02 am
Commented on: 190202

Subbed 800 meter run for row

33:31

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Lori Scharenbroich
February 3rd, 2019 at 2:25 am
Commented on: 190202

Scaled:

3 rounds of:

500 m row

5 rounds of sorta Cindy-

5 burpees

10 bar push ups

15 air squats


34:19


Wowza.

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Jacob Daniel
February 3rd, 2019 at 2:21 am
Commented on: 190202

29:30 RX

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Dan Cunningham
February 3rd, 2019 at 2:20 am
Commented on: 190202

44:28 Rx Cindy with strict pull ups is a game changer

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Alexander Dodez
February 3rd, 2019 at 2:12 am
Commented on: 190202

My first time scaling for myself, and I performed this in 23:58. The rounds of rowing were 3:00, 3:13, 3:45


800m row

5 Rounds of Cindy

3 pull-ups

5 push-ups

10 Air Squats

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Adrian Aguilar
February 3rd, 2019 at 1:50 am
Commented on: 190202

This was rouuuuuuuugh. Loved the strict pull ups!


M/33/5'10"/185lb


30:08 RX

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David Mitchell
February 3rd, 2019 at 1:43 am
Commented on: 190202

Modified the pull-ups, as we had no access to pull-up bar... substitute bent over rows


3 rft

1,000 meter row

5 rounds Cindy(ish)

5 bent over rows 135 lbs

10 pushups

15 air squats


34:11

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Nathanael Akin
February 3rd, 2019 at 1:17 am
Commented on: 190202

25:02 Rx. Lovin these triplets!

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Glenn Guy
February 3rd, 2019 at 1:08 am
Commented on: 190202

As Rx: 37:54

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Steve Hiserman
February 3rd, 2019 at 12:50 am
Commented on: 190202

26:05 Rx

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JOSHUA PIERRE
February 3rd, 2019 at 12:49 am
Commented on: 190202

22:32 I did 2 minutes of single unders unbroken instead cause my gym doesn't have a rower 🙄

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Shane Vandekerkhof
February 3rd, 2019 at 12:43 am
Commented on: 190202

33:39 kept the pull ups strict.

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Joey Arnold
February 3rd, 2019 at 12:17 am
Commented on: 190202

21:54 RX


I may have only done 4rds at the end, so did an extra and finished in 22:32

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John Hill
February 2nd, 2019 at 11:38 pm
Commented on: 190202

34:29 rx, didn't think i'd finish that last round...

52/m/190

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Craig Foster
February 2nd, 2019 at 11:22 pm
Commented on: Anatomy of Levers, Part 3: Second-Class Levers

Tibia and Ulna? Tibia and Fibula i'm assuming?

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Mario Salgado
February 3rd, 2019 at 9:14 pm

tibia

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Cathy Mastorio
February 2nd, 2019 at 10:32 pm
Commented on: 190202

32 minutes age 45 RX

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Melanie Iverson
February 2nd, 2019 at 10:29 pm
Commented on: 190202

36:39 with banded pull-ups.

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Patrick Doyle
February 2nd, 2019 at 10:27 pm
Commented on: 190202

RX'd

1K Row 4:08, 4:08, 4:12

36:28

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Tracy Farstad
February 2nd, 2019 at 10:23 pm
Commented on: 190202

Today was my first CrossFit workout 🏋️‍♀️ The instructors modified to my level which was great !! Anyone use an app to track or record the workouts? Does CrossFit have an app that displays the WOD for us to log that we completed?

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Laurie Galassi
February 2nd, 2019 at 11:21 pm

Tracy, CrossFit Santa Cruz uses Beyond the Whiteboard to track workouts. Let's get you signed up next time you're at the gym. Way to go on your first workout!

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Armando Flores
February 2nd, 2019 at 9:46 pm
Commented on: 190202

31:59 RX

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Drew Resuoc
February 2nd, 2019 at 9:29 pm
Commented on: 190202

RX 27:54

Did 3mile run before

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Jesse Montagnino
February 2nd, 2019 at 9:24 pm
Commented on: 190202

Misread this one; therefore, I scaled it.


1 round = 9:23 (rx for the round)


D 1 round = 15:08


(Row 750- black assisted band- knee push ups)

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Brian Anderson
February 2nd, 2019 at 9:21 pm
Commented on: 190202

29:49 Rx

M-42-69-170#

Congested with a head cold. Hoping this does the trick. Breathing was awful though! Happy Super Bowl, everyone!

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Joseph Amaya
February 2nd, 2019 at 9:06 pm
Commented on: 190202

100-sdhp 40lb

5 rounds of Cindy


1 round of Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

13:39

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Cy Azizi
February 2nd, 2019 at 8:51 pm
Commented on: 190202

40:42

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Matthew Moran
February 2nd, 2019 at 8:29 pm
Commented on: 190202

40 min rx. Woof, cardio has taken a beating!

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Huey Kwik
February 2nd, 2019 at 8:20 pm
Commented on: 190202

29:29 5 rounds 2-4-6, 800m Row

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Tj Cantu
February 2nd, 2019 at 8:20 pm
Commented on: 190202

45 mins RX...That was a good one.


Before this year’s programming,

I could probably do about 8 strict pull ups before I would start to struggle. I never thought I’d be able to 75 strict pull-ups by now. The programming is working!

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Jake Kiddoo
February 2nd, 2019 at 8:09 pm
Commented on: 190202

31::39 rx

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Gordon Lee
February 2nd, 2019 at 7:47 pm
Commented on: 190202

32:06 Rx

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Alexandre Hainault
February 2nd, 2019 at 7:33 pm
Commented on: 190202

28:57 RX... No vest though

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Tomi Krznar
February 2nd, 2019 at 7:33 pm
Commented on: 190202

3 rounds of

20 burpees

5 cindy


26:20

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Matthew Aukstikalnes
February 2nd, 2019 at 7:32 pm
Commented on: 190202

33 minutes 8 seconds of torture

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Liz Rekas
February 2nd, 2019 at 6:54 pm
Commented on: 190202

27:48

Scaled with 3 Cindy rounds per round

I likey!!

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Romain Grelier
February 2nd, 2019 at 6:52 pm
Commented on: 190202

30:14 RX

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Jim Rix
February 2nd, 2019 at 6:50 pm
Commented on: 190202

31:23


HQ, pls put this one on the shelf and forget about it. Forever.

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Chris Meldrum
February 4th, 2019 at 7:13 pm

lol

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Hendrik Bünzen
February 2nd, 2019 at 6:23 pm
Commented on: 190202

32:55 rx’d

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Dave DeCoste
February 2nd, 2019 at 6:15 pm
Commented on: 190202

27:01 Rx

M/40/5’8”/163

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Phill Kiddoo
February 2nd, 2019 at 6:09 pm
Commented on: 190202

33:23 rxd

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Shane Azizi
February 2nd, 2019 at 5:58 pm
Commented on: 190202

29:30 Rx

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Krista Cooper
February 2nd, 2019 at 5:55 pm
Commented on: 190202

32:20 Rxd

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Evan Walton
February 2nd, 2019 at 5:48 pm
Commented on: 190202

Rx'd 49:04

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Nicole Deaver
February 2nd, 2019 at 5:32 pm
Commented on: 190202

36:47 Rx strict

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George Fryd
February 2nd, 2019 at 5:20 pm
Commented on: 190202

Like the JAW analogy although 5 rounds of cindy wrapped up with a 1k row is gonna be narly.


I subbed the row for 16kg KB SHDP.


2rounds: 100reps of 16kg [1pood] KB SDHP, 5 rounds of cidy


Total Time: 26mins

Outside air temp - no garage :( : 2c / 35f


Left elbow feels like i've been doing a-lot of tennis, so rule of thirds today

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Joel Vandruff
February 2nd, 2019 at 4:47 pm
Commented on: 190202

28:00

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Fl oR
February 2nd, 2019 at 4:45 pm
Commented on: 190202

M36/215lbs/6.3ft

28min 15sec rxd

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Mike de Graauw
February 2nd, 2019 at 4:36 pm
Commented on: 190202

20 minute cap


Subbed 100-45# SDHP for each 1000m row


Completed through 2nd of SDHP. Time got away fast


M/59/6’2”/230

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Michael Marleau
February 2nd, 2019 at 4:27 pm
Commented on: 190202

3 rounds for time of:


1,000-meter row

5 rounds of Cindy


1 round of Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.


41:30


Some waiting as sharing pull-up bar area but the breaks were welcome.

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Marcel Prinsloo
February 2nd, 2019 at 4:21 pm
Commented on: 190202

49:42 What an awesome WOD Just made it #crossfitnewbie

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Mervin Zook
February 2nd, 2019 at 4:14 pm
Commented on: 190202

36:33 double everything .. good workout..

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John DIFABIO
February 2nd, 2019 at 4:10 pm
Commented on: 190202

33:52 3 pull-ups 10 pushups 15 squats

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Alexander Dodez
February 3rd, 2019 at 2:17 am

I should have scaled mine like this. Next time I do this workout I will.

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Raffaele Zena
February 2nd, 2019 at 3:44 pm
Commented on: 190202

28:44 rx

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Vincent Dahlqvist
February 2nd, 2019 at 3:32 pm
Commented on: 190202

36 min Rx, strict

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Michael Arko
February 2nd, 2019 at 3:30 pm
Commented on: 190202

Subbed 40cal on elliptical at 60% power (~ 4.0-4.5 mins) for 1000m row.

No "strict" movements but no snaking either.

28:45

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Kerri Olkjer
February 2nd, 2019 at 3:21 pm
Commented on: 190202

36:39 had to modify pull ups and push ups of course, but pushed it pretty hard. That. Was. Awesome!

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Claire Fiddian-Green
February 2nd, 2019 at 3:12 pm
Commented on: 190202

44:02. Everything Rx except strict pull ups. Round 1 subbed slow pull up negatives. Round 2 subbed band assisted strict pull ups, no band rebounding. Round 3 subbed Kipping pull ups.

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Noor Greene
February 2nd, 2019 at 3:11 pm
Commented on: 190202

39:06 RX’d.

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Lisa Stanley
February 2nd, 2019 at 3:07 pm
Commented on: 190202

Ouch. 40:40

Neutral grip pull ups on towel over the staircase railing. Feet starting on the floor and full arm extension.

Subbed 1.5m airdyne for the row. Averaged 5:49 on those.

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Aaron Le-Flay
February 2nd, 2019 at 3:06 pm
Commented on: 190202

30.04

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Tom Hoover
February 2nd, 2019 at 2:54 pm
Commented on: 190202

First time posting 23:56 1st set of pullups coming off the rower were harder than any Chelsea round in a long time. Have fun everyone.

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Sebastien Fitzpatrick
February 2nd, 2019 at 2:49 pm
Commented on: 190202

30:33 Rx


Felt like I was going fast, then I saw your times.

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Sebastien Fitzpatrick
February 2nd, 2019 at 2:49 pm
Commented on: 190202

30:33 Rx


Felt like I was going fast, then I saw your times.

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Christopher Baker
February 2nd, 2019 at 2:38 pm
Commented on: 190202

30:02 RX as f#$k

Strict pull ups, controlled honest push ups, and prisoner squats

1k row, 3:43, 3:45, 3:40

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Gabe Bird
February 2nd, 2019 at 2:34 pm
Commented on: 190202

Rx 32:04

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Paweł Liszewski
February 2nd, 2019 at 2:31 pm
Commented on: 190202

24:55 rx

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Federico Rossi Mori
February 2nd, 2019 at 1:39 pm
Commented on: 190202

M 24/1,68/57kg

RX 37:38

after 3 day of temperature

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Danny Dünner
February 2nd, 2019 at 1:30 pm
Commented on: 190202

26:22 Rx

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Nolan Mooney
February 2nd, 2019 at 12:58 pm
Commented on: 190202

Mainsite STRIKES AGAIN!!!


25:28 Rx’d


Thanks Eric for the tips, aren’t you that guy that trains with Spealler?

;-)

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Bradley Sadler
February 2nd, 2019 at 12:52 pm
Commented on: 190202

Has Cindy been redefined? I’m ok with it! Strictlife!!

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Brian Anderson
February 2nd, 2019 at 9:19 pm

I thought the exact same thing. “Cindy”...isn’t strict.

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John Clarke
February 2nd, 2019 at 12:49 pm
Commented on: 190202

24:21 rx


M/34/5’9/155

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Justin Baine
February 2nd, 2019 at 12:47 pm
Commented on: 190202

I'm new to crossfit. I'm reading the wod and it says 3 rounds of 2 workouts but do 5 rounds of cindy.. is that a total of 15 rounds of cindy? Thanks

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Richard Foster
February 2nd, 2019 at 1:11 pm

See Chad Fox's breakdown above, 8:55 am

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Justin Baine
February 2nd, 2019 at 1:25 pm

Thanks Richard Foster, I will keep this in mind as I did it a little different. 1000m row, cindy 5 full rounnds, 1000m row cindy 5 full rounds then again for round 3.

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Brian Anderson
February 2nd, 2019 at 9:18 pm

Respectfully, Richard and Chad are incorrect. Justin, you did this correctly. It should be 5 rds of Cindy after each row. Total of 3000m rowed and 15 rds of 5 pull-ups, 10 pushups, and 15 air squats.

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mike Ci
February 2nd, 2019 at 12:45 pm
Commented on: 190202

M/29/79/176:

8 / 11 / 13,5

32,5 min unbroken

I’m beginner here but love your workouts!

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Bob White
February 2nd, 2019 at 12:25 pm
Commented on: 190202

27:51

Scaled up to #20 vest.

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Marco Farricelli
February 2nd, 2019 at 11:17 am
Commented on: 190202

34:52

39 yo

172cm

90kg

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Thomas Eichholzer
February 2nd, 2019 at 8:06 am
Commented on: 190202

Am I right; 3x1000m row, 75 pullups, 150 pushups, 225 squats?


For pullups would me take ages to finish.


What about a timecap of 55min? (According an online calculater i found, but i added all time caps for each movement, so is the timecap shorter because of the combo?) thanx for reply

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Thomas Eichholzer
February 2nd, 2019 at 8:17 am

Ok, second thougt: still curious about timecap, but having to rest inbetween pullups would mess with the metabolic stimulus... so i do less reps; like maybe 2 pullups each for a total of 30. what do you think?

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Chad Fox
February 2nd, 2019 at 12:55 pm

Those are the totals but you would do it like this


1000m Row

5 pull ups

10 push ups

15 squats

5 pull ups

10 push ups

15 squats

5 pull ups

10 push ups

15 squats


Then repeat for 3 total rounds


If you’ll struggle with pull ups, scale them with a pull up band (for all sets or maybe just the later sets)

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Thomas Eichholzer
February 4th, 2019 at 1:14 pm

3rds, not timed, at home, while playing with kids

some step-ups on stairs

2rds 5xpullups

4rds 10xpushups

4rds 15xsquats

later 10xpullups

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Pavel Stas
February 2nd, 2019 at 7:46 am
Commented on: 190202

28:48 rx

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Dyon Torrell
February 2nd, 2019 at 7:40 am
Commented on: 190202

28:19:19 RX Everything unbroken

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Rajat Samanta
February 2nd, 2019 at 6:54 am
Commented on: 190202

13:min & 25sec.

5round RX

5strict pullup

10 handstand pushup

15 wall ball squats.

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Craig Hicks
February 2nd, 2019 at 6:10 am
Commented on: 190202

M/42/5’9/178

32:45 that was fun thank you!


So what’s with all of the Cindy variations as of late?

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Jim Rix
February 2nd, 2019 at 6:51 pm

My guess...read Coach's latest missive on virtuosity.

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Eric O'Connor
February 2nd, 2019 at 5:12 am
Commented on: 190202

I like the variance being displayed between this workout and the heavy deadlifts programmed on Thursday!

Here are some thoughts on potential scaling:


Rowing- I will have most of my athletes complete the full distance. In some circumstances, I like to use time guidelines to assess when reducing distance may be beneficial. For example, if I have an athlete that is likely to row the initial 1,000 meters in over 5 minutes I will consider reducing the distance each round. For athletes that are beginners or de-conditioned, I will likely reduce the distance each round or have them row for a designated time duration each round.


Strict Pull-ups and Push-ups– I consider the volume of both of these movements to be high and I expect the row to hinder performance of the pull-ups. Most of my athletes will need to scale the volume or modify the movements to maintain consistency and range of motion throughout the workout while preserving the STRICT aspect of the movements. I will first consider reduction in volume for athletes that can perform the movements because accumulating 75 strict pull-ups and 150 push-ups may be too demanding. I will do this by reducing reps on each round of Cindy based on individual capacity rather than reducing total rounds today. For athletes that cannot perform these movements adequately, I will look to ensure that we are not being redundant with our movement modifications. For the pull-ups, if we have done band assisted pull-ups for the last two workouts I may modify the movement to a toe-nail assisted pull-up from a box or a ring row. For the push-ups this could be performing an incline or band-assisted push-up instead of knee push-ups.


Air Squats- I consider the volume of reps to be manageable when arranged in this fashion and I will have most of my athletes perform them as prescribed. For new or de-conditioned athletes I will reduce volume each round and focus on excellent mechanics being maintained.


Equipment Restrictions- Consider modifying this workout if utilizing the rower for a group class makes this workout difficult to run as prescribed. For this workout, an option could be to perform a partner workout where 1 athlete does 5 rounds of Cindy and the other athlete rows as far as possible in that timeframe and then the athletes switch. When both athletes have rowed and done 5 rounds of Cindy that would be considered 1 round.

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Mike Andridge
February 2nd, 2019 at 2:36 am
Commented on: 190202

Throw on a 20# vest and this is a good 2019 Games wod. IMO

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Bob White
February 2nd, 2019 at 12:24 pm

Did it in a vest this morning. 27:51 RX. Tougher than expected

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Steven Thunander
February 2nd, 2019 at 2:30 am
Commented on: 190202

Globo scale: 800m runs( on treadmill med grade if necessry. If leaving the area causes equipment to be taken, do 15 rounds strict Cindy, run 2400m (or row 3000m).


For all: Cindy= strict pullups (USMC standard), strict hand release pushups (no snaking, lift hands off ground at bottom position at least an inch), strict squats (no push off, no swinging the arms to pull under)

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Mike Andridge
February 2nd, 2019 at 2:40 am

Hi Steven-just asking, why hand release? Interested in your thought process.

Suspects? Your thoughts?

Thanks

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Steven Thunander
February 2nd, 2019 at 3:04 pm

Strict. HRPU has always been Games Open standard, and enforces full depth in the pushup. Air Squats should be strict; you can't swing your arms in a weighted squat, why should you in an air squat?

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Joey Arnold
February 3rd, 2019 at 12:18 am

Because it’s an air squat...

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Juan Acevedo
February 2nd, 2019 at 2:22 am
Commented on: 190202

Intended Stimulus

.

Long effort day. The distance in the row and the number of rounds of Cindy will allow athletes to move at a very even pace without any signifcant breaks. If you performed 190117, base your pacing and effort on that workout. Athletes capable of performing strict pull ups and push ups should modify the number of reps of so that everything can be done unbroken. Athletes using modifications for the movements should use options that allow them to keep the number of reps similar to rx while allowing them to go unbroken.


OPTION 1

3 rounds for time of:


1,000-meter row

6 sets of

3 Strict Pull Ups

6 Push Ups

9 Squats


OPTION 2

3 rounds for time of:


800-meter row

5 sets of

5 Toenail Pull Ups

10 Rack Push Ups

15 Squats


Videos for modifications on @dotcomscaled on instagram

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Chris Sinagoga
February 2nd, 2019 at 1:59 am
Commented on: 190202

Champions Club Scaling Notes


STIMULUS: So there is a phrase I like to use called “Just A Workout.” It is that in-between land that some WODs reside that is definitely not For Quality, but also definitely not for intensity. It’s also not one of those like Murph where your body is decomposing with every passing 10-minute mark on the timer. No, the Just a Workout (or JAW) workouts are… well… just a workout. You go at that pace that would definitely make you breathe heavy, but won’t push you over the technique threshold on any reps or any movement. It’s the comfortable level of discomfort. It’s where CrossFit athletes love to live because they know there will always be a time and a place to red line. Though, as with anything else, you can make this as brutal as you want by going all-out on the row. Just know there’s only so long you’ll be able to mentally and physically be able to sustain the efforts you put up on the Fight Gone Bads of the world.


GROUP: Now with all that being said, I think this could be really cool as a group workout if you wanted to push intensity. It would take a little planning, but basically split the group into partners (and doesn’t necessarily have to be the same fitness level. Then one person tries to finish the row/run segment before the other gets the 5 rounds of Cindy done. Adjust the rowing/Cindy stations for each pair so they would take approx. the same amount of time. For example, I’d do a 1-round (for each) rest run at the start of the session using your best guesses. Then see where they end up and adjust. Might cut the row in half for someone, or might add a round of Cindy for someone else. If I’m doing this, I’d go with ring rows instead of the Ricky Reps pull-up attempts for the sake of accuracy. Since the intensity is going to be higher, add some kind of a rest in between each effort, and keep the rounds at 3, even if they don’t get to the full 3,000 meters in.


INJURY: Having a hip or spine injury could be the only real holdup on this one (do one-arm dumbbell press or ring row for shoulders or knees to elbows for legs). If that’s the case you could do static positions with flexed bar hang/pull-up hold, plank hold, squat hold. Skip on the row/run part if it bothers you and just do the Cindy triplet for 15-20 minutes.


I’M SCALING THIS WELL IF: I’m ready for tomorrow’s workout when I’ve finished.


I’M SCALING THIS POORLY IF: I skip this one altogether


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 6. Should be a manageable level of discomfort but lots of push-ups and rowing should be rough.


GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 5. Should be able to do this thing in some capacity close to rx’d but the row could make 5 rounds of Cindy feel like the late rounds of Cindy.

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Matt Crouse
February 2nd, 2019 at 2:24 am

Chris, for what it’s worth, I really appreciate your notes. I am about two weeks behind, to map out a little extra programming, but I am always excited to see what is posted for the work at 5 pm. I am as equally pleased to see your notes. For a nearing 40 year old dude working out in my garage it’s helpful to have that guidance and ideas you post, keep it up. High five from Sacramento CA!

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Chris Sinagoga
February 2nd, 2019 at 2:52 am

Yo Matt, that's really good to hear my man! Thank you for taking the time to comment. That definitely put me in a better mood after watching Michigan basketball lose tonight (who is Iowa kidding??) Anything I can do to make the notes better?

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Mike Andridge
February 2nd, 2019 at 3:00 am

To make the notes better...be an MSU fan:) Go State! Seriously though, thanks for your scaling/inputs.

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Matt Crouse
February 2nd, 2019 at 3:05 am

Lol, to ask for more of a free service on a free service is very kind of you. Personally I need to make sure I warm up properly and a cool down stretch. I’ve been writing those for myself but seeing someone else’s notes helps to echo their importance.

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Chris Sinagoga
February 2nd, 2019 at 3:31 pm

Matt, good looks. I'll start putting some warmup notes in there too. I neglect my own warmup too much.


Mike... I thought we were cool bro. Haha

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