CrossFit | 190304
Monday

190304

Workout of the Day

108

For 20 minutes perform:
Strict pull-ups - push-ups - squats
5-10-15 reps
   If you can finish 8 rounds by 5:00, switch to:
10-20-30 reps
   If you can finish 4 rounds by 10:00, switch to:
20-40-60 reps
   If you can finish 2 rounds by 15:00, switch to:
40-80-120 reps, then stop.

Post time for completion of WOD to comments.

The Ongoing Statins Debate

3

Dr. Uffe Ravnskov reviews the ongoing statins debate by comparing his recent publication, “LDL-C does not cause cardiovascular disease,” and the pro-statin claims of the editors of Circulation and the Cholesterol Treatment Trialists’ (CTT) Collaboration. He (along with Drs. Zoë Harcombe and Malcolm Kendrick) notes critical errors and obfuscation in the CTT’s recent Lancet meta-analysis and observes that the published data on coronary mortality, serious adverse events, and statin side effects is misrepresented, not statistically significant, or not provided for further analysis.

Read MoreThe Ongoing Statins Debate

Comments on 190304

112 Comments

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Shawn Hakimi
January 29th, 2020 at 2:05 pm
Commented on: 190304

12+3 pulls ups


5-10-15


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Matthieu Dubreucq
November 29th, 2019 at 5:43 pm
Commented on: The Ongoing Statins Debate

Thank you for educating us on this subject. I cannot believe that this cholesterol lie has been going on for 30 years...

If it is true the companies who pushed cholesterol lowering had the knowledge it was purely for their own benefit they should be sued!

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Matthieu Dubreucq
November 29th, 2019 at 1:53 am
Commented on: Khan Academy

Great video. Thanks

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Kury Akin
April 8th, 2019 at 2:40 pm
Commented on: 190304

15R 5r. Unable to make team but ring pulls and everything strict. All 5-10-15s for me.

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Kury Akin
April 8th, 2019 at 2:44 pm

13R back in January :)

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Francisco Alférez
April 8th, 2019 at 9:58 am
Commented on: 190304

For 20 minutes perform:


Strict pull-ups - push-ups - squats

5-10-15 reps


ROUNDS: 8

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Albert Kombe
April 4th, 2019 at 10:36 pm
Commented on: 190304

Regular Cindy: 14rds + 11reps

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Uffe Ravnskov
April 3rd, 2019 at 2:39 pm
Commented on: The Ongoing Statins Debate

Taylor and Francis published more than 10,000 open-access scientific papers during 2018, our paper, the one which I have confirmed into a popular-scientific version, was the most downloaded one.


You can read about that here: https://authorservices.taylorandfrancis.com/open-access-the-most-read-research-of-2018/


Very few of the papers published by Taylor and Francis had been downloaded more than 5000 times. Today our paper has been downloaded almost 90,000 times.

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Manchild Manchild
April 2nd, 2019 at 4:46 pm
Commented on: 190304

Strict Cindy


15 rounds


(PR: 15 1/3 rounds; sleeping poorly last several weeks)

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Sebastien Hotte
March 30th, 2019 at 9:46 pm
Commented on: 190304

Cindy only 12 rounds

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John Doody
March 26th, 2019 at 6:21 pm
Commented on: 190304

19 rds + 5 pull-ups + 7 pushups Rx’d.

Stayed at 5-10-15 rep scheme.

7 rds + 5 pull-ups at 5:00 mark

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Pyer-Hugh Dion
March 26th, 2019 at 5:42 pm
Commented on: 190304

9round first 5 min

3 round 20reps second 5min so did 7round and 28rep of 10-20-30 in the 15 min.

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YooSik Kim
March 20th, 2019 at 7:47 am
Commented on: 190304

RX

5-10-15 8R 4:58

10-20-30 2R+ Strict pull ups 10, push ups 10

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Dan Morris
March 10th, 2019 at 1:45 pm
Commented on: 190304

5-10-15:


16 rounds


40 / 6’0 / 200

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Clint Michael
March 10th, 2019 at 3:08 am
Commented on: 190304

12 rounds plus 1 rep

Strict Cindy

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Laura Meece
March 9th, 2019 at 8:32 pm
Commented on: 190304

I'm tired of all the "variations" on the same theme. This is still just "Cindy" over and over again. How many times have we done this? There are lots more functional movements available to do.

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Dmitry Zolotyh
March 8th, 2019 at 2:54 pm
Commented on: 190304

Every minute on the minute for 20 minutes perform:

3 strict pull-ups

6 push-ups

9 squats

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Nathan Bynum
March 7th, 2019 at 10:15 pm
Commented on: 190304

14 rounds Rxd

M / 39 / 6’ / 194lbs

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Knox Williams
March 7th, 2019 at 5:17 pm
Commented on: 190304

20 rounds rx - didn’t hit higher scales.


Pull ups got sloppy towards the final 5 sets.

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Shannon Said
March 7th, 2019 at 8:40 am
Commented on: 190304

Did 4 rounds in 8:00

20, 40, 60 rep took 10:00 (first 5 pull ups strict, rest kipping)

Got up to 2nd round, 5 strict and 5 kipping pull ups

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Steve Hiserman
March 7th, 2019 at 4:30 am
Commented on: 190304

Had to stay at 5-10-15

21 rounds

630 reps

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Craig Hicks
March 7th, 2019 at 3:55 am
Commented on: 190304

M/42/180/5’9


10-20-30 20 min 7 rounds 6 reps


Thank you Coach

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Michael Giardina
March 6th, 2019 at 8:53 pm
Commented on: 190304

Didn't complete the 8 rounds in 5 minutes, so I just kept it at 5-10-15.

I finished 20 rounds in 20 minutes. My goal is to get those 8 rounds completed in 5 minutes.

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Peter Shaw
March 7th, 2019 at 8:44 pm

I believe in you, Mike.

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Vincent Dahlqvist
March 6th, 2019 at 7:14 pm
Commented on: 190304

Completed 4 rounds of 5-10-15 + 5-10 within 5 minutes. Choose to see the 5 min as time cap by that stoped after 5 min as I did not reach the goal of 8 rounds.

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Viktor Wachtler
March 6th, 2019 at 5:39 pm
Commented on: 190304

19 rounds+4 strict pull-ups of 5-10-15.

I got 7 rounds in the first 5 minutes.

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Scott Jacobson
March 6th, 2019 at 5:19 pm
Commented on: 190304

5’8” / 162 lb / 20 / M


Rx’d

Got up to the 20-40-60 rounds, ended doing two rounds of that plus 13 pull-ups

Total Reps: 733

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Pavel Stas
March 6th, 2019 at 5:03 am
Commented on: 190304

5-10-15.

Completed 21 rounds

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Kevin Marshall
March 6th, 2019 at 4:31 am
Commented on: 190304

Got really wod drunk in first rounds might have been on 8 or 9 by the 3 min mark but oh well, not calling it Rx bc did this on a dorm pull up bar so ya... Got to 390 all tallied up what a pump though

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Geoff Thomas
March 6th, 2019 at 3:53 am
Commented on: 190304

Awesome WOD and variation of Cindy.

Completed around 6.5 rounds at 5 min mark so stayed on 5-10-15.

Completed 21 rounds + 4 Pull-ups in 20 mins.

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Christopher Voght
March 6th, 2019 at 1:42 am
Commented on: 190304

15+3 Rx = 453

Never progressed past 5,10,15


PR strict Cindy


2019/01/15 - 12+5 = 365

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Coastie Nick
March 6th, 2019 at 12:36 am
Commented on: 190304

Rx’d

20 Rds + 5 strict pull-ups + 1 push-up

Couldn’t get past the first milestone (got to 8 rds in about 5:45), beat January Strict Cindy by about 5 rounds

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Eric Love
March 5th, 2019 at 9:20 pm
Commented on: 190304

Strict "Cindy"

- 17+5

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Brian Rosenbaum
March 5th, 2019 at 6:25 pm
Commented on: 190304

M/56/6'2"/179

15 rounds + 5 Pull ups (455 reps)


Did STRICT CINDY (5-10-15 all the way). This is exactly one round better than in January! And I felt like I left a little on the table...could have gone slightly harder.

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Rebecca Cunningham Rose
March 5th, 2019 at 4:40 pm
Commented on: 190304

14 rounds of 5-10-15 (jumping pull ups)

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Rebecca Cunningham Rose
March 5th, 2019 at 4:40 pm
Commented on: 190304

14 rounds of 5-10-15 (jumping pull ups)

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Tyler Wood
March 5th, 2019 at 1:21 pm
Commented on: 190304

9 rounds of 5-10-15 reps

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Christian Heck
March 5th, 2019 at 1:08 pm
Commented on: 190304

7 rounds

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Luke Rodina
March 5th, 2019 at 9:50 am
Commented on: 190304

Did the first 8 in 4:48, then transitioned to 10, 20, 30. Primary goal was to make it pass the first level. Coasted the rest of the 20 min. Did approximately 7 rounds of 10, 20, 30.

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Malcolm Kendrick
March 5th, 2019 at 8:37 am
Commented on: The Ongoing Statins Debate

There is a simple reality here. Lowering cholesterol has been the most profitable area for pharmaceutical companies for over thirty years. Statins have made nearly one trillion dollars in profits for the industry. Now we have new cholesterol lowering agents that are vastly expensive. Well over ten thousand dollars a year, per person. So the 'cholesterol hypothesis' is unlikely to give up the ghost time soon. Not in a world where money ruthlessly directs the research agenda.


Uffe, and his followers (including me) have been doing our best to point out the many and obvious flaws in the idea that a raised cholesterol is damaging. More and more doctors and researchers are beginning to see this, and the inarguable logic of Uffe's position. I sincerely hope that Uffe's tireless work will be recognised in his lifetime and we can rid the world of this stupid hypothesis once and for all.


As for statins. Least said, soonest mended.

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Max Black
March 5th, 2019 at 5:36 am
Commented on: 190304

The instructions are not very clear. I ran each set until completion and got through 20 pull-ups 40 push-ups and 10 squats on the last interval. Did not do strict however since speed seemed to be the aim.

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Byron Hills
March 5th, 2019 at 4:56 am
Commented on: 190304

5-10-15 1st 4 rounds

Then 1 rd. of 20-40-60

Went about 30-60 seconds over

Blue and blue/red banded pull-ups on last round

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Jeffrey Howard
March 5th, 2019 at 4:05 am
Commented on: 190304

16+3, 5-10-15 reps

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Randy Sigman
March 5th, 2019 at 3:38 am
Commented on: 190304

11rds +3 of 5/10/15

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Randy Sigman
March 5th, 2019 at 3:39 am

W/ red band pull-ups

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Natalie Dennis
March 5th, 2019 at 3:37 am
Commented on: 190304

8 rounds of 5-10-15 reps of ring rows, knee push ups, and air squats

1 round of 10-20-30

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Dezert Sky Kiddoo
March 5th, 2019 at 3:37 am
Commented on: 190304

395 rxd (reached 5 rounds at minute 5, so stuck with 5-10-15 for the rest)

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Jesse Montagnino
March 5th, 2019 at 3:35 am
Commented on: 190304

Don't know if I read this right.


Time capped at 5 minutes. 7 rounds plus 3 pull ups.


D

3 rounds plus 10 reps.

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Nick Cozzolino
March 5th, 2019 at 2:05 am
Commented on: 190304

Shoot, didn't realize you were supposed to keep going if you didn't make the first 5 minutes.

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Terry Lewis
March 5th, 2019 at 2:01 am
Commented on: 190304

5-10-15 in 20”

Squeeze out a few behind the neck pull-ups per round!

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Js Smith
March 5th, 2019 at 1:37 am
Commented on: 190304

Scaled to AMRAP IN 20

5-10-15. Ring rows/knee push-ups/squats

10 rounds in 19:44


Don’t understand why pull-up & push-ups are so slow to come back to me. Any ideas why, suspects?

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Tripp Starling
March 5th, 2019 at 1:22 am
Commented on: 190304

466 rx 5-10-15

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David Swicegood
March 5th, 2019 at 1:16 am
Commented on: 190304

12 rds


5 Trx pulls

10 push ups

15 squats


Really good on the push ups. Keep everything centered over the shoulder joint and push up from there. Squats, keep everything loose and neutral.

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Michael Bishop
March 5th, 2019 at 1:13 am
Commented on: 190304

Did 8 in 6:40 which set me up for a good round


19 sets + 13 reps

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Matt Duplessis
March 5th, 2019 at 1:10 am
Commented on: 190304

M/31/5’9/175


Strict Cindy = 19+5 Rx

30 rep PR from 1/27/2019

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Mike Andridge
March 5th, 2019 at 1:07 am
Commented on: 190304

Fighting a chest cold

10 rnds untimed--but probably btwn 15-18 min

5 strict pull ups

10 push ups

15 sqts

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Michael Marleau
March 5th, 2019 at 1:04 am
Commented on: 190304

For 20 minutes perform:

Strict pull-ups - push-ups - squats

5-10-15 reps


600 reps

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Elliott Harding
March 5th, 2019 at 12:56 am
Commented on: 190304

Orange band pull ups

Hands off floor pushups


8 rounds

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Alex Pham
March 5th, 2019 at 12:21 am
Commented on: 190304

14 rda

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Stacey Carpenter
March 5th, 2019 at 12:07 am
Commented on: 190304

I need all of this strict work so much 😍

strict toenail pullups on box

5-10-15 rep scheme for 20 mins

score 8rds 5pull 4push

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D Schultz
March 4th, 2019 at 11:50 pm
Commented on: 190304

393 reps rx’d

Stayed in the 5-10-15

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Tom Perry
March 4th, 2019 at 10:47 pm
Commented on: 190304

57 / 167


5-10-15 strict PUs, chest to floor push-ups, and squat to ball


20 minutes


(15 rounds plus 5 and 10 in the 16th -- 465 reps total)

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Cy Azizi
March 4th, 2019 at 10:07 pm
Commented on: 190304

14 + 2 rounds

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Shane Azizi
March 4th, 2019 at 10:04 pm
Commented on: 190304

20 +1 rounds Rx

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Lisa Stanley
March 4th, 2019 at 9:58 pm
Commented on: 190304

12 rounds. Jumping pull ups and hand release push ups.

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Gordon Lee
March 4th, 2019 at 9:52 pm
Commented on: 190304

5-10-15

600 reps rx

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Nathan Michael King
March 4th, 2019 at 9:46 pm
Commented on: 190304

16 + 22 Rx?


I didn't make it past the 8 rounds by 5 min so had to stick with the 5-10-15, but got that many rounds and reps. Would that still be considered Rx? Doesn't matter. I did however Pr my strict Cindy score though, so thats cool!

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Romain Grelier
March 4th, 2019 at 9:22 pm
Commented on: 190304

Rx 375 reps

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Mark Yates
March 4th, 2019 at 9:06 pm
Commented on: 190304

15 rounds in 20 min with 5-10-15, PU were assisted. Total 240 reps.

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Mark Yates
March 4th, 2019 at 9:08 pm

My math is bad, 15 rds x 30 reps @ is 450 total.

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Adrian Aguilar
March 4th, 2019 at 8:40 pm
Commented on: 190304

Dammit I screwed this all up. Ended up with a total of...


100 Strict Pull Ups

190 Push Ups

270 Air Squats


I misinterpreted the WOD and screwed up the reps and clock so I can't give myself an RX but the movements were correct and it hurt, so... success!

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David Dunham
March 4th, 2019 at 8:35 pm
Commented on: 190304

13 rounds + 15 squats, subbed bent-over rows 2 135# for pull-ups.

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Abraham Holmesby
March 4th, 2019 at 8:19 pm
Commented on: 190304

Guys. Excuse the ignorance. I am a CF noob and so I don't completely understand all the lingo and workouts yet. I scaled today's down to a 20-min AMRAP session of 5 Pull Ups, 10 Push Ups, and 15 Squats.


For future use though how do you do this workout?


Do you 5 Pull Ups, 10 Push Ups, 15 Squats every round, changing reps when you hit those workout targets as mentioned? Or do you do 5 Pull Ups, 5 Push Ups, 5 Squats, then the next round 10 Pull Ups, 10 Push Ups, 10 Squats, then 15 of each, then 20 of each, etc, changing reps when the mentioned targets are hit?

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John Clarke
March 4th, 2019 at 8:33 pm

Start at rounds of 5-10-15. IF at 5 minutes, you've done 8 rounds, then do rounds of 10-20-30. IF at 10 minutes, you've done 4 of those...etc. If at 5 minutes you've done less than 8 rounds (which is basically everyone), then stick with 5-10-15 for the entire 20 minutes. If you somehow made 8 rounds in 5 minutes, but at 10 minutes, you did NOT finish 4 rounds of 10-20-30, then stick with 10-20-30 for the remaining time, etc.

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Abraham Holmesby
March 4th, 2019 at 10:49 pm

John, that was great. Thank you heaps.

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Jacob Cram
March 4th, 2019 at 8:17 pm
Commented on: 190304

Finished round 8 at 5:22, so I stuck with 5-10-15 for the rest of the 20 minutes, got 16 rounds total. Going that fast to try and hit the 1st benchmark really slowed me down on next 15 minutes of the workout.

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Sebastien Fitzpatrick
March 4th, 2019 at 7:37 pm
Commented on: 190304

Couldn't break out of the 5-10-15 rep scheme. So I did strict Cindy essentially and got 18 rounds. So directly comparing strict Cindy to strict Cindy, I PR'd.

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Scott MacArthur
March 4th, 2019 at 7:36 pm
Commented on: 190304

Didn’t hit the benchmarks, so it was basically Cindy for me.

20+5+2 push-up. Best cindy in several years though.

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Yura Gorbach
March 4th, 2019 at 7:04 pm
Commented on: 190304

Strict pull-ups - push-ups - squats

5-10-15 reps

7 rounds 5-10-2reps by 5:00

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Nicole Deaver
March 4th, 2019 at 6:47 pm
Commented on: 190304

16 Rds + 5 Pull-ups + 3 push-ups (488 reps) Rx


20 mins@ 5-10-15

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Chad Leckie
March 4th, 2019 at 6:45 pm
Commented on: 190304

610 RX

1 Round + 5 pushups into the 20-40-60

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John Clarke
March 4th, 2019 at 6:04 pm
Commented on: 190304

Retest regular Cindy:


22 + 14 - PR


M/34/5'9/155

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Adam King
March 4th, 2019 at 5:56 pm
Commented on: 190304

kept the original rep scheme - 285 reps total

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Nathan Grandon
March 4th, 2019 at 5:32 pm
Commented on: 190304

M / 21 / 5"10' / 207#

20 mins of 5-10-15, score 10+5reps

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Evan Walton
March 4th, 2019 at 5:22 pm
Commented on: 190304

11 rounds total with assisted pullups

+5 pullups

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Tony Fitzgerald
March 4th, 2019 at 5:10 pm
Commented on: 190304

M/63

15 rds., 5 pull-ups, 10 pushups

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Sean Whiting
March 4th, 2019 at 5:04 pm
Commented on: 190304

12 rounds + 2 pull-ups Option A

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John DIFABIO
March 4th, 2019 at 4:37 pm
Commented on: 190304

12 rds 4 pull-ups 9 push-ups 15 squats

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Randy Long
March 4th, 2019 at 4:31 pm
Commented on: 190304

All movements strict. 16 rounds plus five pushups.


Pushups slowed me down in later rounds.

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Gabe Bird
March 4th, 2019 at 3:04 pm
Commented on: 190304

Rx 600 reps

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Jim Rix
March 4th, 2019 at 2:45 pm
Commented on: 190304

About 6.5 rounds at the 5 min point, so stayed with the 5-10-15 rep scheme throughout.

21 rounds + 5 pull-ups

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Hendrik Bünzen
March 4th, 2019 at 1:58 pm
Commented on: 190304

510 rx’d

Had to stay on 5-10-15

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Michael Arko
March 4th, 2019 at 1:56 pm
Commented on: 190304

Did not make the 5-mins/8-rds cutoff (I think I did 7 at that point) so this was entirely "Strict Cindy": 18 rounds + 3 squats (558 reps).

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sebastien cote
March 4th, 2019 at 1:10 pm
Commented on: 190304

19rds + 5 pull ups + 1 push ups

5-10-15

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Dave DeCoste
March 4th, 2019 at 11:50 am
Commented on: 190304

Did the first 8 rounds in 5:30, so didn’t earn the right to move on. Continued anyway and did 2 rounds of 10-20-30 + 3 Pull-ups until the clock hit 10:00.

363 total reps

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Stacey Thompkins
March 4th, 2019 at 1:05 pm

I think you read it wrong?

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Claire Fiddian-Green
March 4th, 2019 at 11:45 am
Commented on: 190304

Pre-workout 3x20 sec parallettes high knee tuck hold. Then 12 rounds of 5-10-15. First two rounds all strict PU. Next 5 rounds band assisted SPU. Last 5 rounds unbroken kipping pull ups (my strongest ever). Honest push ups, strict squats with arms hugging chest.

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jeff pugel
March 4th, 2019 at 11:28 am
Commented on: 190304

44/M/230

did the pull ups/push ups scaled in 5/10-6/12-7/14 x2 pyramid with a 10 min medium intensity stationary bike in between as chondromalicia is flaring up so no knee pressure. did this whe WOD 2 times.

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Federico Rossi Mori
March 4th, 2019 at 11:13 am
Commented on: 190304

m24/170cm/56kg

RX 5/10/15 scheme

score 16+8reps

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Stacey Thompkins
March 4th, 2019 at 10:45 am
Commented on: 190304

M/44/6'2"/185#


Rx'd

5-10-15 rep scheme

15 + 5 + 10

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Jon Dickens
March 4th, 2019 at 9:00 am
Commented on: 190304

Managed 20 rds of the 5-10-15, not sure how you can do 8 rds so quick if you are supposed to be doing it strict but maybe thats just me!!

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Master Chief
March 4th, 2019 at 5:47 pm

I think you should have stepped up to the other tiers mentioned if you get that many in a round.

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James Watson
March 4th, 2019 at 8:54 am
Commented on: 190304

So many strict movements so far in 2019 yet nothing strict in the Open??

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Richard Taylor
March 4th, 2019 at 7:47 am
Commented on: 190304

Scaled this today. Banded Pull Ups, kneeling press ups and squats. 11 rounds + 5 reps. Well pleased with stimulus today.

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Eric O'Connor
March 4th, 2019 at 5:49 am
Commented on: 190304

Wow, this workout provides some challenging goals to shoot for every 5 minutes! If you can achieve all of these goals, you are a monster! My athletes that can perform consistent strict pull-ups and quality push-ups, will likely stay with the 5-10-15 rep scheme throughout the entire 20 minutes. I may scale the reps per round to something along the lines of 3 pull-ups, 6 push-ups, 15 air squats, for these athletes, if rest periods become prolonged or if failed reps occur on the pull-ups and/or the push-ups. Here are some other thoughts on scaling:


Strict Pull-ups and Push-ups– Beyond scaling the volume of these movements, many of my athletes will need to modify the movements to maintain consistency and range of motion, while preserving the STRICT aspect of the movements. I will look to ensure that we are not being redundant with our movement modifications from previous workouts. For the pull-ups, I will likely utilize a toe-nail assisted pull-up from a box or a ring row. This would be a change from the previous two strict pull-up recommendations. For the push-ups, I will likely utilize an incline or band-assisted push-up instead of the previously recommended knee push-ups. For all athletes, I will assess when reducing volume will be beneficial, based on their individual experience and current capacity.


Air Squats- I will have most of my athletes perform these as prescribed. For new or de-conditioned athletes, I will reduce the volume of each set, and focus on excellent mechanics being maintained. There may be instances that I utilize a medicine ball, as a target, today. The medicine ball will be at a height that allows for control and consistency of proper mechanics.

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Gavin Carmody
March 4th, 2019 at 5:37 am
Commented on: 190304

99.9% of people won’t get past 5-10-15.

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Joseph Gorton
March 4th, 2019 at 2:47 am
Commented on: 190304

Love all of these new strict workouts

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Steven Thunander
March 4th, 2019 at 2:18 am
Commented on: 190304

Globo Scale... As RXed. If you suck at strict pushups (entire chest touches deck), do hand release pushups instead as this enforces the chest touching the deck.

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Juan Acevedo
March 4th, 2019 at 1:38 am
Commented on: 190304

Intended Stimulus

.

Today is a good game/experiment. Let's see where is our capacity with these foundational movements that we have been practicing for the past few months. If you did 190212, check your notes from that workout, it will be very informative for today. The workout today will adapt to our capacity. Making things harder as we go, if they need to be. We are looking for that great mix of cardiovascular fatigue and the muscular fatigue. However, we do not want to reach failure at any point, break your sets before that happens. Athletes capable of performing strict pull ups and push ups should modify the number of reps of so that they can switch to the second rep scheme or at least get very close to completing those 8 first rounds inside the 5 minute mark. Athletes using modifications for the movements should use options that allow them to keep the number of reps similar to rx.

.

Option 1

For 20 minutes perform:

Strict pull ups - push ups - squats

3-6-9 reps

If you can finish 9 rounds by 5:00, switch to:

6-12-18 reps

If you can finish 6 rounds by 10:00, switch to:

12-24-36 reps

If you can finish 3 rounds by 15:00, switch to:

24-48-72 reps, then stop.

.

Option 2

For 20 minutes perform:

Strict box assisted pull ups - box/rack push ups - squats

5-10-15 reps

If you can finish 8 rounds by 5:00, switch to:

10-20-30 reps

If you can finish 4 rounds by 10:00, switch to:

20-40-60 reps

If you can finish 2 rounds by 15:00, switch to:

40-80-120 reps, then stop.

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Kevin Groh
March 4th, 2019 at 1:28 am
Commented on: 190304

I don’t understand how to score?

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Luke Wootten
March 4th, 2019 at 1:46 am

5 pullups, 10 pushups, 15 air squats. That's one round. Then reps double for each movement for the next round. Then they double again. And again.

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Chris Sinagoga
March 4th, 2019 at 1:15 am
Commented on: 190304

Champions Club Scaling Notes


STIMULUS:

Well then… not only do we have another pull-up/push-up/squat thing, but we also have a “make the team” variant of it that it actually really flexible. Because of the check-points, you’d probably look for a little more intensity than in the Strict Cindy workout. That intensity (or speed) comes not in the actual reps themselves, but the transitions between exercises.

Bottom line is look to be breathing heavy as possible doing strict pull-ups and tight push-ups for 20 minutes. It won’t be to the level of a regular benchmark Cindy, but you should be able to get it going pretty fast. Disregard the specific numbers of pull-ups and push-ups if the intensity falls and go to Ricky Reps at any point (do whatever you can for that specific round then move on).


GROUP:

The temptation for this one, to me, is to go back and test a regular Cindy. We did this when Strict Cindy came up in January (I think) and I really liked how we tested out. I’m curious to see if we’d see the same improvements considering there’s been plenty of strict pull-up and handstand work since then.

Bar space is tough for this sometimes, especially with how quickly the transitions might be, and 20 minutes is probably too long to go in heats. A good option could be stations: 15 sec. pull-up, 15-sec push-up, and 30-sec squat. With the group split in two, you could rotate the push/pull stations while the squat is going, then switch both groups. In the main group I’d avoid the cutoff because it might compromise the strict nature of the movements.


WARMUP:

Jump rope — always

L-sit — because Coach says

Squat — obvs

Handstand — overhead prep for pull-up

[insert thing you suck at]


KEY MATCHUP: your desire to “make the team” vs. your desire to keep it strict


SCALING THIS WELL WILL CAUSE ME TO: breathe harder than a normal strict workout when the 20 minutes is up


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 5. Not horrible but not too bad either.


GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 3. I mean, who is really going to get 8 rounds in 5 minutes anyway?

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