CrossFit | 190412
Friday

190412

Workout of the Day

128

Cindy

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

Post rounds completed to comments.

Compare to 050424.

How Well Do Statins Work? What the 'Take High Doses' Study Really Showed About Their Effectiveness

1

Dr. Zoe Harcombe reviews a recent retrospective statins study published in the JAMA open network, which “set out to examine whether people who took their statins as prescribed, and people who were on stronger doses of these drugs, had fewer events associated with cardiovascular disease, like heart attacks, angina, or heart failure,” noting a variety of problems with the study’s design, reporting, and presentation of outcomes.

Read the article How Well Do Statins Work? What the 'Take High Doses' Study Really Showed About Their Effectiveness

Comments on 190412

134 Comments

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William Ma
January 15th, 2020 at 5:46 pm
Commented on: 190412

24 rounds + 14 squats

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Matthieu Dubreucq
December 27th, 2019 at 4:24 pm
Commented on: How Well Do Statins Work? What the 'Take High Doses' Study Really Showed About Their Effectiveness

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

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April Doney
August 28th, 2019 at 7:57 pm
Commented on: 190412

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

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Manchild Manchild
June 13th, 2019 at 4:51 pm
Commented on: 190412

16 rounds

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Yousef Bakhsh
May 27th, 2019 at 5:52 am
Commented on: 190412

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

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Ashish Choudhary
May 27th, 2019 at 2:04 am
Commented on: 190412

17 Round in 20 Minutes. New PR

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Ashish Choudhary
May 27th, 2019 at 2:01 am
Commented on: 190412

16 Rounds in 20 Minutes.

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Kury Akin
May 21st, 2019 at 1:46 pm
Commented on: 190412

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

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Anton Gross
May 16th, 2019 at 7:31 pm
Commented on: At-Home Workout

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!

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Fabio Calosso
May 5th, 2019 at 5:02 pm
Commented on: 190412

16 round

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Kevin Miller
May 5th, 2019 at 3:20 pm
Commented on: 190412

No pull up bar so I did bb rows with 25# (all I had at home)

14+4=214 reps

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Jeff Chalfant
May 3rd, 2019 at 10:39 pm
Commented on: 190412

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”

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John Campion
April 21st, 2019 at 4:08 am
Commented on: 190412

26+3

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Dan Morris
April 20th, 2019 at 8:53 pm
Commented on: 190412

As RX’d:


17 rounds + 3 pull-ups


40 / 6’0 / 200

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Richard Foster
April 19th, 2019 at 11:50 pm
Commented on: 190412

11 rnds + 9 push ups

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Geoffroy Castelnau
April 18th, 2019 at 6:18 pm
Commented on: 190412

14 rds + 4 reps

3 Jumping pull-ups / 6 Push-ups / 9 Air squats

M/40/176cm/74kg

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Chad Boykin
April 18th, 2019 at 12:39 am
Commented on: 190412

13 rounds even.


Pullups through round 5, then ring rows.

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Kris Sienkiewicz
April 17th, 2019 at 8:51 am
Commented on: 190412

29 rounds m/43/78kg

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Steve Hiserman
April 17th, 2019 at 5:06 am
Commented on: 190412

23 + 10 squats

715 total reps

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Nathanael Akin
April 16th, 2019 at 10:41 pm
Commented on: 190412

Just coming from a week off with nasty cold bug.


19rds + 5 pull-ups and 8 pushups

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D Schultz
April 16th, 2019 at 8:00 pm
Commented on: 190412

PR 19 rds 5 PU, 2 push ups

Old or 14 rds

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Mohamed Mounir
April 16th, 2019 at 5:21 pm
Commented on: 190412

16 rounds strisct plus 5 reps

42 yrs 183cm 94kg

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Shannon Said
April 16th, 2019 at 12:13 pm
Commented on: 190412

Got to 9th round

1 push up

Failure on 9th round strict pull ups, kipped a little

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Kyle Smock
April 16th, 2019 at 9:07 am
Commented on: 190412

14+10_Rx_strict pull-ups

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Paul Snell
April 16th, 2019 at 4:30 am
Commented on: 190412

20 rds and 5 pull ups

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Mike Scott
April 16th, 2019 at 2:19 am
Commented on: 190412

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

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Shane Azizi
April 15th, 2019 at 9:06 pm
Commented on: 190412

22 rounds + 10 pushups Rx

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Molly Chassen
April 15th, 2019 at 6:35 pm
Commented on: Chicken & Zucchini Kebobs

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!

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Ian Heeks
April 15th, 2019 at 3:55 pm
Commented on: 190412

11 rounds. First time RXing cindy

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Maher Alsayid
April 15th, 2019 at 2:06 pm
Commented on: 190412

11 rounds + 5pullups all strict pull push squats

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Elliott Harding
April 14th, 2019 at 11:22 pm
Commented on: 190412

7 rounds


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


HoF pushups.

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Mehdi Gana
April 14th, 2019 at 9:04 pm
Commented on: 190412

20 rounds + 9

M/52/172cm/70 kg

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Coastie Nick
April 14th, 2019 at 8:18 pm
Commented on: 190412

30 rounds + 3 pull-ups Rx’d!


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


Dracarys!––-> 🔥🔥 “Cindy”🔥🔥

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Jonathan Lee
April 14th, 2019 at 7:22 pm
Commented on: 190412

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

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Brianne Carrington
April 14th, 2019 at 2:58 am
Commented on: 190412

16 round Rx Cashed in and out with a mile run

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Matthew Aukstikalnes
April 13th, 2019 at 5:23 pm
Commented on: 190412

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.

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Claire Fiddian-Green
April 13th, 2019 at 1:57 pm
Commented on: 190412

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.

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Stacey Carpenter
April 13th, 2019 at 12:15 pm
Commented on: 190412

10rds plus 1pullup

strict pushups kipping pullups

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Miyu Ieki
April 13th, 2019 at 9:52 am
Commented on: 190412

AMRAP in 20 min of:

5 ring rows

10 push-ups

15 squats


14 rounds 25 reps

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Beb Wood
April 13th, 2019 at 9:22 am
Commented on: 190412

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

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Max Black
April 13th, 2019 at 4:42 am
Commented on: 190412

20 +5 Pull-ups

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Andrea Winck
April 13th, 2019 at 4:26 am
Commented on: 190412

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

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Kisa Tiller
April 13th, 2019 at 3:32 am
Commented on: 190412

Increased by 3 Rounds since Jan! 💪🏻

Band assisted pull-ups, incline push-ups

16 Rounds + 2

Fiance Rx 16 Rounds + 8

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Jesse Montagnino
April 13th, 2019 at 3:02 am
Commented on: 190412

23 rounds plus 19 reps rx.


No 05 comparison. January strict cindy

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Jesse Montagnino
April 13th, 2019 at 5:12 am

Was 21 reds plus 4 reps.


D

9 plus 9 reps.


Ring rows, push ups elevated on parallettes.

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Tony Fitzgerald
April 13th, 2019 at 2:41 am
Commented on: 190412

22 rds.

M/63

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Brady Scanlan
April 13th, 2019 at 1:59 am
Commented on: 190412

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.

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Jake Kiddoo
April 13th, 2019 at 1:51 am
Commented on: 190412

21+17 rxd

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Krista Cooper
April 13th, 2019 at 1:50 am
Commented on: 190412

20rds+17reps Rx

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Claire Fiddian-Green
April 13th, 2019 at 2:02 pm

That’s awesome!

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Gordon Lee
April 13th, 2019 at 1:16 am
Commented on: 190412

21 reps rx

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Gordon Lee
April 13th, 2019 at 1:20 am

*rounds

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Sam Meixell
April 13th, 2019 at 12:50 am
Commented on: 190412

8 Rounds + 7 Reps

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Natalie Dennis
April 13th, 2019 at 12:24 am
Commented on: 190412

8 reps + 1 pull up

pull ups assisted with black thick band, also incorporated kipling form practice, knee push ups

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Natalie Dennis
April 13th, 2019 at 12:24 am

*rounds

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Dezert Sky Kiddoo
April 13th, 2019 at 12:16 am
Commented on: 190412

13 rnds + 3 push ups (rxd)

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Matt Duplessis
April 12th, 2019 at 11:45 pm
Commented on: 190412

M/31/5'9/175


20 rounds + 5 RX (Strict)

30 rep PR from 3/4/2019

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Randy Long
April 12th, 2019 at 11:42 pm
Commented on: 190412

20 rounds + 5

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Chris Hopper
April 12th, 2019 at 11:30 pm
Commented on: 190412

12+15

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Patrick Doyle
April 12th, 2019 at 11:14 pm
Commented on: 190412

15 rounds 450 reps

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Mervin Zook
April 12th, 2019 at 11:12 pm
Commented on: 190412

14 rounds.. great rip..

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Evan Ryland
April 12th, 2019 at 10:35 pm
Commented on: 190412

13 + 19

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Joel Vandruff
April 12th, 2019 at 10:00 pm
Commented on: 190412

24 rounds. 2 full round PR

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Christopher Voght
April 12th, 2019 at 9:49 pm
Commented on: 190412

17+6 Rx

PR by 26

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Tripp Starling
April 12th, 2019 at 9:41 pm
Commented on: 190412

18+13 rx pr!

Previous PR from 11/2017 was 16+22


Wifey

5 ring rows

10 push-ups

15 squat

13+16

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Greg Fairbanks
April 12th, 2019 at 9:20 pm
Commented on: 190412

Strict Band Assist (25#) PU

Rest Rx


7 rds + 5 pullups

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Regan Windsor
April 12th, 2019 at 8:55 pm
Commented on: 190412

F/44


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

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Matthew Burritt
April 12th, 2019 at 8:54 pm
Commented on: 190412

M/42/5'4"/148lbs

28 rounds

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Reymond Kiddoo
April 12th, 2019 at 8:26 pm
Commented on: 190412

10 rounds + 12 squats rx

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Alex Pham
April 12th, 2019 at 8:11 pm
Commented on: 190412

19x + 5 pullups

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Vincent Dahlqvist
April 12th, 2019 at 7:53 pm
Commented on: 190412

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

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Jeffrey Howard
April 12th, 2019 at 7:27 pm
Commented on: 190412

17:14, strict

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Chris Meldrum
April 12th, 2019 at 7:26 pm
Commented on: 190412

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

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Bruce Becker
April 12th, 2019 at 6:53 pm
Commented on: 190412

17 + 8 push ups

Male 58 178 lbs

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Pat Sherwood
April 12th, 2019 at 6:36 pm
Commented on: At-Home Workout

Simple. Effective. Scalable.

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Martin Loftus
April 12th, 2019 at 10:08 pm

I don't like push ups from knees and typically suggest doing them off the safety bar on squat rack, plyo boxes or similar. I think it's more productive in long run and you can see progress if you occasionally test a lower position.

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Joseph Gambill
April 12th, 2019 at 6:33 pm
Commented on: 190412

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.

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Rebecca Cunningham Rose
April 12th, 2019 at 6:27 pm
Commented on: 190412

15 (assisted pull ups)

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David Williams
April 12th, 2019 at 6:04 pm
Commented on: 190412

10 rounds in 10 min

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Sebastien Fitzpatrick
April 12th, 2019 at 7:20 pm

Where you been!?

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Chris Meldrum
April 12th, 2019 at 7:27 pm

For real, welcome back

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Marco Nebel
April 12th, 2019 at 6:04 pm
Commented on: 190412

15+3

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Cy Azizi
April 12th, 2019 at 5:47 pm
Commented on: 190412

14+3

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Adam King
April 12th, 2019 at 5:34 pm
Commented on: 190412

10 rounds

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Liz Harjo
April 12th, 2019 at 5:31 pm
Commented on: 190412

9 rounds

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

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Evan Walton
April 12th, 2019 at 5:06 pm
Commented on: 190412

Body weight 226lbs

11 rounds Rx'd

Previous best 8 rounds

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Scott MacArthur
April 12th, 2019 at 4:53 pm
Commented on: 190412

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

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Veit Schopper
April 12th, 2019 at 4:45 pm
Commented on: 190412

12 rounds + 17 reps

with erbs palsy and left leg amputation

feels great afterwards

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Randall T.
April 12th, 2019 at 4:42 pm
Commented on: 190412

17 Rounds- Strict Pull-ups

(4th day of Crossfit)

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Scott Jacobson
April 12th, 2019 at 4:13 pm
Commented on: 190412

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!

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John Clarke
April 12th, 2019 at 4:26 pm


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Chris Meldrum
April 12th, 2019 at 7:27 pm

get some playa

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Tom Perry
April 12th, 2019 at 4:00 pm
Commented on: 190412

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.

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Chris Meldrum
April 12th, 2019 at 7:29 pm

well done, Tom. it was my first Cindy in quite some time too!

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Nicole Deaver
April 12th, 2019 at 3:55 pm
Commented on: 190412

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.

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Claire Fiddian-Green
April 13th, 2019 at 2:01 pm

Nice job !

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Erik Klink
April 12th, 2019 at 3:46 pm
Commented on: 190412

M/48/5'10" 180


30 rounds + 5 pull ups + 4 push ups Rxd

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Chris Meldrum
April 12th, 2019 at 7:28 pm

nice one

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Erik Klink
April 12th, 2019 at 3:45 pm
Commented on: At-Home Workout

M/48/5'10" 180


30 rounds + 5 pull ups + 4 push ups Rxd

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Richie Williams
April 12th, 2019 at 3:12 pm
Commented on: 190412

14 rounds in 15 min.

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Pavel Stas
April 12th, 2019 at 2:57 pm
Commented on: 190412

24 rounds + 5 pull ups

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Stacey Thompkins
April 12th, 2019 at 2:52 pm
Commented on: 190412

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


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Martin Vega
April 12th, 2019 at 2:47 pm
Commented on: 190412

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

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Hank McKibban
April 12th, 2019 at 2:44 pm
Commented on: 190412

22 rds + 7 pushups

rx

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JP Schumacher
April 12th, 2019 at 2:39 pm
Commented on: 190412

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

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AJ Rutherford
April 12th, 2019 at 2:19 pm
Commented on: 190412

14 rounds strict

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Danny Bostwick
April 12th, 2019 at 1:54 pm
Commented on: 190412

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

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Mike Andridge
April 12th, 2019 at 2:00 pm

Nice work Danny!

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John Clarke
April 12th, 2019 at 1:26 pm
Commented on: 190412

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!

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Michael Arko
April 12th, 2019 at 1:01 pm
Commented on: 190412

22 rounds + 1 pull-up

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Luke Corazza
April 12th, 2019 at 12:45 pm
Commented on: 190412

15+5


Best showing since 2014!

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Rudrajit Lukhurakhan
April 12th, 2019 at 12:32 pm
Commented on: 190412

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

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Dave DeCoste
April 12th, 2019 at 11:08 am
Commented on: 190412

26 + 25 reps, 5 reps short of pr

Rx

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Sebastien Fitzpatrick
April 12th, 2019 at 10:38 am
Commented on: 190412

19 + 5 (575 reps)


And that’s a 25 rep PR!

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David Williams
April 12th, 2019 at 6:05 pm

Good job

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Mike Andridge
April 12th, 2019 at 10:36 am
Commented on: 190412

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

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Ryan Olsen
April 12th, 2019 at 9:33 am
Commented on: 190412

26+5 rx

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David Williams
April 12th, 2019 at 6:05 pm

Wow!

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Emily Beckman
April 12th, 2019 at 9:22 am
Commented on: 190412

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

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Patrick Svensson
April 12th, 2019 at 9:18 am
Commented on: Chicken & Zucchini Kebobs

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

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David Mitchell
April 12th, 2019 at 8:48 am
Commented on: 190412

RX

23rds + 28reps

Strict pull ups

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David Williams
April 12th, 2019 at 6:05 pm

Awesome

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Tarun Sharma
April 12th, 2019 at 8:32 am
Commented on: 190412

16rds + 2reps

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Jonathan Kohler
April 12th, 2019 at 7:56 am
Commented on: 190412

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

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Jonathan Kohler
April 12th, 2019 at 7:57 am

Who is Condy?! I meant Cindy! Damn you autocorrect!

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carlos Segnini
April 12th, 2019 at 5:42 am
Commented on: 190412

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!

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Fabien Combe
April 12th, 2019 at 5:26 am
Commented on: 190412

19

Strict

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Alex Chung
April 12th, 2019 at 4:23 am
Commented on: 190412

i completed 22 rounds and that was my personal record.

but i did kipping pull up instead of strict pull up. was it alright?

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Eric O'Connor
April 12th, 2019 at 1:46 am
Commented on: 190412

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.

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Dezert Sky Kiddoo
April 12th, 2019 at 1:36 am
Commented on: 190412

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

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Juan Acevedo
April 12th, 2019 at 1:22 am
Commented on: 190412

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

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Chris Sinagoga
April 12th, 2019 at 12:21 am
Commented on: 190412

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.

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Chris Meldrum
April 12th, 2019 at 7:27 pm

first Cindy in almost a decade, i'll say the fear factor was 8...

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Steven Thunander
April 12th, 2019 at 12:13 am
Commented on: 190412

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.

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