24 rounds + 14 squats

Dr. Zoe Harcombe has a nice website where she reviews lots of studies.  I recommend you have a look.  

I did this in the scaled version and I did 12 rounds with banded pull-ups

16 rounds

When not just program murph? Isn’t it national MURPH day this Monday? 

17 Round in 20 Minutes. New PR

16 Rounds in 20 Minutes.

15R + 2r. Strict, unbroken, ring pulls, fist pushes

M/ 45/ 135 lbs
This was the first time I've really done a Cindy and treated it competitively in a long time. I started my CF experience doing this one at least 1 time every other week to see if  I could continuously improve. I did. My PR was 31 rounds.
This time I did 30. I was very happy with that. In my head I said I needed to complete 24. When I did that I looked down and had about 6 minutes left so I went all out to try to get 28 and then had about 2 minutes and banged out the last 2 rounds in time.
I don't go out hard on 20 minute AMRAPs, but I know this one well and just went out faster than I thought, and wanted to just keep up.
At 45 I did almost as well as I did on my PR when I was probably about 35. Glad I pushed myself. I feel good about this one for sure... AND with no music. I have been training with no music for about 2 months and like it. No hiding. Just exposed with my thoughts and doubts. Face yourself and the workout at the same time! 

16 round

No pull up bar so I did bb rows with 25# (all I had at home)
14+4=214 reps

14 rounds plus 10 reps rx’d. Not great but not bad for this old man. Kipping pull-ups felt easy, it was the pushups and the asthmatic lungs that slowed me down. 
40/193/5’9”

26+3 

As RX’d:

17 rounds + 3 pull-ups 

40 / 6’0 / 200 

11 rnds + 9 push ups

14 rds + 4 reps
3 Jumping pull-ups / 6 Push-ups / 9 Air squats
M/40/176cm/74kg

13 rounds even.

Pullups through round 5, then ring rows.

29 rounds m/43/78kg 

23 + 10 squats
715 total reps

Just coming from a week off with nasty cold bug.

19rds + 5 pull-ups and 8 pushups

PR 19 rds 5 PU, 2 push ups
Old or 14 rds

16 rounds strisct plus 5 reps
42 yrs 183cm 94kg 

Got to 9th round 
1 push up 
Failure on 9th round strict pull ups, kipped a little 

14+10_Rx_strict pull-ups

20 rds and 5 pull ups

Through 4 push-ups in rd 12. Knee feeling pretty good with going just below parallel but still feel it.

22 rounds + 10 pushups Rx

 A friend just told me her numbers for rheumatoid arthritis went down 50% following 30 days of eating just meat and vegetables with a little fruit. No more medication.  I will pass this along!

11 rounds. First time RXing cindy

11 rounds + 5pullups all strict pull push squats 

7 rounds

Grey band pullups.  Focus on shoulder blades down before pull.

HoF pushups. 

20 rounds + 9
M/52/172cm/70 kg

30 rounds + 3 pull-ups Rx’d!

Smoked my last PR of 26 rds + 5 pull-ups 

Dracarys!––-> 🔥🔥 “Cindy”🔥🔥

14 rounds plus 5 pull ups, 10 pushups, 9 squats 

16 round Rx Cashed in and out with a mile run

17 +5 +10, not my best effort.  3 rounds off my PR from 2 years ago.  Poor diet and sleep due to work over the past 3 weeks is catching up with me.

15 Rx with kipping pull- ups. PR, even with a head and chest cold. All of those strict movements we’ve been doing have made a huge difference in my strength.

10rds plus 1pullup
strict pushups kipping pullups

AMRAP in 20 min of:
5 ring rows
10 push-ups
15 squats

14 rounds 25 reps

19 rounds with strict pull ups. 1st timed workout after about 4 years away from crossfit. Felt OK. 

20 +5 Pull-ups 

14 rounds + 9 - jumping pull-ups (8 inches from the bar). PR'd by 79 reps from January (exact same specs) Woo Hoo!!! 

Increased by 3 Rounds since Jan! 💪🏻 
Band assisted pull-ups, incline push-ups 
16 Rounds + 2 
Fiance Rx 16 Rounds + 8

23 rounds plus 19 reps rx.

No 05 comparison.  January strict cindy 

22 rds.
M/63

8 + 5 pull-ups, 10 push-ups, 12 squats

What I learned from Cindy: Squats are a good rest period, push-ups are easy and I have a very hard time with pull-ups.

21+17 rxd

20rds+17reps Rx

21 reps rx

8 Rounds + 7 Reps

8 reps + 1 pull up
pull ups assisted with black thick band, also incorporated kipling form practice, knee push ups

13 rnds + 3 push ups (rxd)

M/31/5'9/175

20 rounds + 5 RX (Strict)
30 rep PR from 3/4/2019

20 rounds + 5

12+15

15 rounds 450 reps

14 rounds.. great rip..

13 + 19

24 rounds. 2 full round PR

17+6 Rx
PR by 26

18+13 rx pr!
Previous PR from 11/2017 was 16+22

Wifey
5 ring rows
10 push-ups 
15 squat
13+16

Strict Band Assist (25#) PU
Rest Rx

7 rds + 5 pullups

F/44

Strict assisted pull-ups. Knew it would be a grind so did slow and steady. 12 rnds

M/42/5'4"/148lbs
28 rounds

10 rounds + 12 squats rx 

19x + 5 pullups

15 rounds + 5 pull-ups, 10 push-ups

17:14, strict

As rx'd, 27 rounds + 7 push-ups (PR).

A 3+ round PR, and my first true Cindy in 9 1/2 years.  I felt reasonably good during this.  Limited almost solely by push-ups - had to break those starting in round 5.  Pull-ups and squats unbroken, and I was able to limit my non-working transition time (otherwise known as "standing around and gasping").  I chalk this up to my bugs feeling good - aka better fitness - I was tired, but certainly not hating life (which is how I remembered minutes 6-20 of Cindy).  All in all, a good way to enter the weekend.

46m/5'10"/180

17 + 8 push ups
Male 58 178 lbs

Simple. Effective. Scalable. 

First time doing any of the wods.. decided to give it a shot and got 21 rounds at a little over time 20:08.. dying.. pool of sweat.. geeze. 

15 (assisted pull ups)

10 rounds in 10 min

15+3

14+3

10 rounds

9 rounds
Switched off between jumping pull-ups and lat pulls at 65#.

Body weight 226lbs
11 rounds Rx'd
Previous best 8 rounds 

20+5+10, best in years. 2nd time in last couple months to go over 20. 

12 rounds + 17 reps
with erbs palsy and left leg amputation
feels great afterwards

17 Rounds- Strict Pull-ups
(4th day of Crossfit)

5’8” / 164 lb / 20 / M

Rx’d
31 rounds plus one bonus pull-up 

Been waiting for Cindy to come around, she did not disappoint!

57 / 168

21 rounds plus pull-ups and push-ups in the 22nd.

PR by almost 1 full round. That previous PR was done 11 years ago! I guess all the strict pull-ups and push-ups we've been doing in 2019 have made a difference.

17 Rds + 5 pull-ups (PR)- matches PR from 1/11/19

I felt like I was moving in slow motion today so I was surprised I matched my PR. If I would’ve checked beforehand I would’ve tried to get at least one more rep in. 

M/48/5'10" 180

30 rounds + 5 pull ups + 4 push ups Rxd

M/48/5'10" 180

30 rounds + 5 pull ups + 4 push ups Rxd

14 rounds in 15 min. 

24 rounds + 5 pull ups

M/44/6'2"/185#

WOD from @crossfitkettlebell
14-12-10
Single arm KB front squat 53/35...split reps evenly/arm
DU's
:30 rest
Then 12-10-8 of the same couplet 
:30 rest
Then 10-8-6...
:30 rest
Then 8-6-4 to finish but I added :30 rest and
Then 6-4-2...time 11:08 with a 45# KB rest included

This is the first time I’ve ever done CrossFit and I did 19rds. I think I may just start doing this more. 

22 rds + 7 pushups 
rx

First time doing Cindy and I did 12 rods plus 10 reps... not too bad for a first time I think I have been doing more powerlifting and starting to get more into CrossFit 

14 rounds strict 

16 rounds with a 20lb vest. Figured Memorial Day Murph is right around the corner, better get used to that extra weight. 

25 + 20

Earliest comparison I have is 170902: 15 + 12 at CF Hoboken. I'll chalk it up to mostly being fitter, partly learning to pace (today I did about 40 seconds per round and 10 seconds rest) instead of bro-ing out and trying to move the whole time. 

Seeing some newer people on here - this stuff works stay with it!

22 rounds + 1 pull-up

15+5

Best showing since 2014!

21 rounds for time and I switched Pull Ups with Handstands due to my arrangment issues. Hope that's fine...

26 + 25 reps, 5 reps short of pr
Rx

19 + 5 (575 reps)

And that’s a 25 rep PR!

Strict Cindy
13 rnds plus 5 pull ups
Pretty sure that's the worst I've ever done.
Could not get out of 1st gear this AM
Still got some fitness in though:) so it's all good.
m/49/175

26+5 rx

I’m a newbie and this is my first day trying CrossFit! I thought it would be a good supplement to my gym workouts. I completed 11 rounds but I made it through the full 20 minutes 

I guess this is for one person and as a lunch? If, how many meals will you then normally eat?

RX
23rds + 28reps
Strict pull ups

16rds + 2reps

14rnds + 2...made a pact with myself post the open to do more strict gymnastics work whenever it came up, so really please with my score considering the last time I did Condy I got 15 rounds kipping. #TheRXisUnderstanding 

First time doing Cindy. 
17 rounds in 20:04. 
Push ups killed me. After 10 rounds I started to break them up and took more time to recover.
I probably could have done the squats faster, but used them as recovery time.
Pull ups were ok, but put little attention to form.
Fun workout!

19
Strict 

i completed 22 rounds and that was my personal record.
but i did kipping pull up instead of strict pull up. was it alright?

It’s time to see how all the strict work will transfer over to kipping today! This workout is one of my favorite benchmarks for testing low-skill gymnastics stamina and endurance. I’ve seen 30+ rounds completed, which is insane to me. This workout is a benchmark tester, so I will encourage those that can only complete a handful of rounds to do the workout as prescribed. This might mean that they will not get the high-rep component of the intended stimulus, but I’m ok with that today. 
Here are some thoughts on scaling:
Pull-ups- For athletes that have the capacity to perform pull-ups, but lack the capacity to complete 5 reps unbroken on the first round, I will consider reducing the reps per round, to help maintain consistency and range of motion. However, if this athlete has a personal goal to complete this workout as prescribed, I will likely allow them to do so, even if this means they only complete a few rounds. For athletes that cannot perform pull-ups, I will modify the movement to a jumping pull-up, utilizing 1 or 2 legs to assist, and potentially mimicking the kipping motion. I will utilize the jumping pull-up, as I don’t think I have prescribed this movement modification yet this year, and we can potentially replicate the speed and mechanics of the kipping pull-up. 

Push-ups- This ends up being the toughest part of the workout for most of my athletes. For athletes that can perform push-ups, but cannot complete the first round unbroken, I will potentially have them reduce the reps each round based on their individual capabilities. Similar to the pull-up, if this athlete has a personal goal to complete the workout as prescribed, I will allow them to do so, as long as range of motion is legit. For athletes that cannot compete push-ups, I will have them perform incline push-ups today. 

Air Squat: I will have nearly all of my athletes perform this exercise as prescribed. I will reduce reps for athletes where the volume is too demanding and still focus on achieving the best mechanics possible through a large range of motion. In some special situations, I may reduce the range of motion or squat to a target to keep mechanics sound.

Wow I’m surprised it’s not strict hahah.

Cindy
.
INTENDED STIMULUS
Oh yeah! If you have done Cindy before, then today is benchmark day. We have been doing pull ups and push ups in all kinds of contexts. If you have been paying attention, then you probably have learned a lot. Let's apply it today. Pull ups are not meant to be strict, kip them. But make sure your kip is tight, efficient and productive. A kip in which movement is the priority is good. A kip in which I am just doing whatever I can to get my chin over that bar is not so good. The first one shows you know how to move your body through space when hanging, the second is just you trying to meet a standard in a movement that is beyond your current capacity. Now, even though this is a benchmark, going in with the pressure of having to PR is super counterproductive. Chill. You are fitter than before, have fun and see what happens. 
If you do not care about benchmarks, then adjust this workout so that you can keep moving through the 20 minutes. Push ups is where it's at so break early and often. 


Option 1
AMRAP 20 Minutes
3 Pull Ups
6 Push Ups
9 Air Squats


*This is a sensible option for people who have good kipping pull ups and push ups but not a lot of capacity there. 


Option 2
AMRAP 20 Minutes
3 Kip Swings
3 Ring Push Downs (a.k.a straight arm ring rows)
6 Rack Push Ups + 6 Plate Push Ups 
9 Air Squats

Champions Club Scaling Notes

RANT: 
When I first started CrossFit in late 2005/early 2006, Cindy seemed to come up all the freaking time. I really liked it until like the 10th attempt. The amount of effort it took to get a 3-rep pr was ridiculous. It’s interesting how the Compare-to link is from 2005 and not to a more recent one. Anyway, this is a good opportunity to see how the strict pull-up and push-up work affects your output.

I SHOULD TR THIS RX’D IF: I want to test what my training has been doing for me.

ORGANIC SCALES:
Strength — the usual slow reps, or you can go lower on squats/push-ups and higher on pull-ups
Stamina — double or triple the reps per round, or adjust one exercise to emphasize it more
Endurance — cut the push-ups to like 7. Those tend to me most people’s sticking points.
Flexibility — increased ROM on all movements helps, but also doing static holds in transitions does as well.

NEUROLOGICAL SCALES:
Coordination — mini let-go of the bar every kipping pull-up rep to make sure timing is good
Accuracy — med ball on squat (tapping, not bouncing), chest to bar, nose hits same spot on ground
Agility — set up stations so there are quick transitions between each exercise. Also spending the least amount of time in the transition positions (top of pull-up, bottom of squat and push-up)
Balance — removing support always emphasizes balance. Push-ups and pull-ups on rings help, and doing squats without shoes can keep us focused on good balance in the feet.

GROUP VERSION:  the pull-up bar (space, boxes for height, and bands) is always tricky with Cindy, especially since 20 minutes is probably too long to run this one in heats. Stations always works, but since the name of the game on this one is intensity, I think it’s a good idea to sub like 6-8 burpees instead of push-ups and pull-ups for athletes who would take a long time there.

WARMUP:
Jump rope — always
Kip — prep
Squat — prep
L-sit — because Coach says so
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  8. The girls are always rough, and if you have the capacity on this one, be prepared to look up at the clock after 10 rounds and think that was the longest 6 minutes of your life.

Globo scale...As RXed.  If you are in a hotel gym without a pullup bar, it is OK to sub lat pulldowns or worst case scenario db rows.