CrossFit | 190716
Tuesday

190716

Workout of the Day

103

3 rounds for time of:

1,000-meter row
5 rounds of Strict Cindy

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

Post time to comments.
Compare to 190202.

The Hip and Pelvis

hip and pelvis
Read More

This 2016 trial found that 12 weeks of high-intensity interval training (HIIT) significantly improved cardiometabolic function and liver fat content in diabetic subjects. HIIT subjects saw significant increases in a variety of markers of cardiovascular health, including healthful regeneration of cardiac muscle tissue and improved cardiac contractile capabilities, as well as reversal of certain forms of cardiovascular degeneration associated with Type 2 diabetes. The same subjects also showed a 39% decrease in mean liver fat content, with four of the 11 subjects in the HIIT group seeing a reduction from clinically significant liver fat levels to “normal” liver fat.

Read MoreHigh intensity intermittent exercise improves cardiac structure and function and reduces liver fat in patients with type 2 diabetes

Comments on 190716

106 Comments

Comment thread URL copied!
Doug Brubacher
June 16th, 2021 at 2:42 am
Commented on: 190716

CFWUx1 1 strict Cindy

30:52

Comment URL copied!
Tercio Dal Col
July 28th, 2020 at 10:29 pm
Commented on: 190716

2 round complete +( 2000 my bike + 1 round Cindy scaled)

cindy scaled:

5 slow kipping Pull up

10 push up

15 air squat

Comment URL copied!
Wagner Marcoli
July 29th, 2020 at 9:28 am

Boa Tercio👏🏼👏🏼👏🏼

Comment URL copied!
Diane Vitor
July 28th, 2020 at 2:43 pm
Commented on: 190716

2 RFT complete + 485 MTS ROW

Cindy with adaptation:

Pull up = jump on box with slow down

Push up = with the knee on the floor

Air squat without adaptation

Comment URL copied!
Wagner Marcoli
July 29th, 2020 at 9:28 am

Boa Didi👏🏼👏🏼👏🏼

Comment URL copied!
Wagner Marcoli
July 28th, 2020 at 2:02 pm
Commented on: 190716

RX 32’38”

strict Pull UPs very hard

push ups ubk

air squat ubk

Comment URL copied!
Matthew Aukstikalnes
December 29th, 2019 at 10:47 pm
Commented on: 190716

30:47 compared to 33:08

Comment URL copied!
Manchild Manchild
December 10th, 2019 at 5:48 pm
Commented on: 190716

subbed 10 BPUs for row, and 3 rounds of strict Cindy instead of 5


19:49

Comment URL copied!
Kury Akin
September 29th, 2019 at 2:31 pm
Commented on: 190716

2R+110r in 30 mins. Sub 80r (sdlhp@20k/alt split jumping lunges + 50DU 1R only). Managed all three rowing subs but only added 30 reps of Cindy to R3. Paced subs better than last time but still didn't need DUs.


Prev. 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.

Comment URL copied!
Frederick Engelhardt
August 30th, 2019 at 2:11 am
Commented on: 190716

...

Comment URL copied!
Jeff Chalfant
August 11th, 2019 at 9:32 pm
Commented on: 190716

Skipped this one. No rower or place for pull-ups at our campground. Did a 5 minute camp WOD: 5 rounds: 4 thrusters with 50lb dumbbells, 8 pushups on dumbell heads. Not feeling strong that day. (Aug 6th)

Comment URL copied!
John Campion
August 9th, 2019 at 9:24 pm
Commented on: 190716

27:13

Comment URL copied!
Chris Meldrum
August 8th, 2019 at 9:18 pm
Commented on: 190716

As rx’d, 29:31 (PR). A couple minutes faster. First row was quick, and then they got slower. 3:45 / 3:55 / 4:05. Pull-ups unbroken until somewhere in the second Cindy set. Same with push-ups, but got much farther than last time — almost to round 10. Unbroken squats. Colin and Aidan did this with me today. They did 3 pull-ups / 5 push-ups / 10 squats (starting with strict pull-ups and push-ups and then moving to assisted upon failure) and cycled those until I was done with the row. Then while I did the Strict Cindy piece, they took turns rowing. By the end, they had accumulated 1850 meters — not bad!


46m/5'10"/180

Comment URL copied!
Cy Azizi
August 4th, 2019 at 4:49 pm
Commented on: 190716

41:42

Comment URL copied!
Matt Gerrelts
August 1st, 2019 at 10:06 am
Commented on: 190716

29:54 Rx. Pullups were harder than expected.

Comment URL copied!
Morgan Greene
July 31st, 2019 at 2:24 pm
Commented on: 190716

32:30

Comment URL copied!
Clint Michael
July 27th, 2019 at 5:11 pm
Commented on: 190716

44:22

Don’t have a rower. Had to sub 100 SDHP’s(45#) for each set of rows. Very tough WOD!

Comment URL copied!
Stefan Schuricht
July 26th, 2019 at 7:54 am
Commented on: 190716

rx 29:24

Comment URL copied!
Shane Azizi
July 25th, 2019 at 9:47 pm
Commented on: 190716

30:56 Rx

Comment URL copied!
Coastie Nick
July 25th, 2019 at 8:17 pm
Commented on: 190716

23:59 Rx’d and unbroken.


Last time was 24:51

Comment URL copied!
John Doody
July 25th, 2019 at 10:54 am
Commented on: 190716

26:38 RX’d. Today

25:39 Rx’d last time

Comment URL copied!
Jesse Montagnino
July 25th, 2019 at 1:43 am
Commented on: 190716

31:45 rx


D 27:00

500 m 3rds cindy on each round

Comment URL copied!
Benjamin Schill
July 24th, 2019 at 1:13 pm
Commented on: 190716

M/41/6’3”/215

27:59

Comment URL copied!
RAPHAEL SIRTOLI
July 23rd, 2019 at 2:58 pm
Commented on: High intensity intermittent exercise improves cardiac structure and function and reduces liver fat in patients with type 2 diabetes

Although the study boasts statistically significant differences between groups, like reduction in HbA1c, 2h glucose and glucose AUGC, the magnitude of improvements stay within 1 SD of the measure. This makes it hard to take identify those as a 'real changes'


the change in liver fat and cardiac function is more impressive and a sturdy result. it seems unlikely that HIT will halt the progression but it may slow it down. to reliably reverse liver fat a combination of fasting and/or some kind of low-carb diet devoid of seed oils is preferred. HIT may be a nice adjunct

Comment URL copied!
Matthew Burritt
July 22nd, 2019 at 10:10 pm
Commented on: 190716

M/42/5'4"/150 lbs

As RX'd

32:42

Comment URL copied!
Christian Heck
July 22nd, 2019 at 8:40 am
Commented on: 190716

Old 26:24

New 25:50

Comment URL copied!
Jordan Cotter
July 20th, 2019 at 4:36 pm
Commented on: 190716

39:41


M / 31 / 5'8" / 150 lbs

Comment URL copied!
Christopher Voght
July 20th, 2019 at 2:43 pm
Commented on: 190716

3 rounds for time of:


1,000-meter row

5 rounds of Strict Cindy


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


40:38

Comment URL copied!
Claire Fiddian-Green
July 19th, 2019 at 10:47 am
Commented on: 190716

37:31. Scaled strict pull-ups to banded SPU first 2 full rounds, and kipping pull-ups last full round. All else Rx. Completed 07/19/2019.

Compare to 44:02.

Comment URL copied!
Danny Dünner
July 18th, 2019 at 8:39 pm
Commented on: 190716

25:29 rx

Comment URL copied!
Hank McKibban
July 18th, 2019 at 5:01 pm
Commented on: 190716

35:12 rx (yikes...)


190203 - 29:02 rx

Comment URL copied!
Josh Crandell
July 18th, 2019 at 4:53 am
Commented on: 190716

28:00 800m run instead of row

Comment URL copied!
Byron Hills
July 18th, 2019 at 3:50 am
Commented on: 190716

About 52 minutes but with serious interruptions from the little man!

Probably should have been 47 minutes.

Scaled strict pull-ups with green band.

All rows sub 4:00.

Comment URL copied!
Darren Mackie
July 18th, 2019 at 2:47 am
Commented on: 190716

Scaled 8:39.56 M/54/84 kg wobbly 1 min handstand holds unbroken , yet messy - hanging knee raises x21. 5 rounds

Comment URL copied!
Will Phillips
July 17th, 2019 at 11:06 pm
Commented on: 190716

33:22 kip pull-ups

Comment URL copied!
Tony Fitzgerald
July 17th, 2019 at 5:10 pm
Commented on: 190716

M/63


Rx: 35:23

Comment URL copied!
Jim Rix
July 17th, 2019 at 1:27 pm
Commented on: 190716

30:45. That still sucked.


190202: 31:23

Comment URL copied!
Matt Zero
July 17th, 2019 at 12:23 pm
Commented on: 190716

26:34 Rx’d

Comment URL copied!
Viktor Wachtler
July 17th, 2019 at 12:00 pm
Commented on: 190716

4th day with a WOD...

I did the following:

Back squat 5-5-5 at 72.5, 82.5, 92.5kgs.

10-10-10 at 62.5kg

Bench press 5-5-4 at 60-70-80kg

Then this WOD

Rows subbed for 800 m runs. Otherwise strict RX.

25:32

Previous was 32:05

42/1.78m/76kg

Comment URL copied!
Matthew Brewster
July 17th, 2019 at 10:44 am
Commented on: 190716

M/30

31:46rx

Comment URL copied!
Antonio Ivanov
July 17th, 2019 at 10:41 am
Commented on: 190716

31:03 as rxd

row times were

4:21

4:34

4:41

Comment URL copied!
carlos Segnini
July 17th, 2019 at 6:04 am
Commented on: 190716

M38 78kg

44:15.

Row killed me as usual. 6, 6:30 & 7 mins each 1000m

Cindy wasn't that bad

Comment URL copied!
Jairo Job Vera
July 17th, 2019 at 4:38 am
Commented on: 190716

24:47 Rx

Comment URL copied!
Donald Anthony
July 17th, 2019 at 2:56 am
Commented on: 190716

This was a tough one.

I did the workout as stated in 32:08

3 rounds

1000 meter row

5 rounds strict Cindy (5 pull-ups, 10 pushups, 15 body weight squats)

Comment URL copied!
Darren Mackie
July 17th, 2019 at 2:48 am
Commented on: 190716

Rx 25:33.27 /m/54/84 kg

Comment URL copied!
Nathan Hutcheson
July 17th, 2019 at 1:56 am
Commented on: 190716

34 min

1000 m row (outside in sun ~85 degrees)

5 rounds strict Cindy (Scaled pullups with medium band and push-ups with light band)


34/M/140#

Great sweaty one 👍

Comment URL copied!
Js Smith
July 17th, 2019 at 1:41 am
Commented on: 190716

Scaled to 3 rounds of 1k row & 5x Cindy (5 ring rows, 30 second planks (wrist), 15 squats)

51:28

Did the first round with 1 minute planks but it seemed way longer than 10 push-ups usually take me. Last time was 48:25 w/ knee push-ups

Comment URL copied!
Cliff Hoecker
July 17th, 2019 at 12:30 am
Commented on: 190716

28:14 RX


M/6/190/51

Comment URL copied!
Elliott Harding
July 16th, 2019 at 11:49 pm
Commented on: 190716

58:41


Sub 4:30 1000m row.


Black band pullups. Focus on blades down and back, wide, head up, slight lean back


Hands off floor push ups. On knees.

Comment URL copied!
Linford Fritz
July 16th, 2019 at 11:31 pm
Commented on: 190716

Rx'd at 22:36.

Comment URL copied!
Tripp Starling
July 16th, 2019 at 10:29 pm
Commented on: 190716

As rx in 35:44


Jackie: 3 RFT of 1000m row and 5 rounds of Cindy w/ ring rows and knee push ups in 36:50

Comment URL copied!
Saeed Yousefi
July 16th, 2019 at 10:15 pm
Commented on: 190716

32:24 RX

One the Best WOD

Comment URL copied!
Laura Echeverri
July 16th, 2019 at 10:06 pm
Commented on: 190716

Time 10:35

3 rounds for time of:


100-SDHP 12.5 lb

5 rounds of Cindy


5 Ring rows, 10 knees push-ups, and 15 squats

Comment URL copied!
Joseph Amaya
July 16th, 2019 at 10:06 pm
Commented on: 190716

9:11

3 rounds for time of:


100-SDHP 32.5 LB

5 rounds of Cindy


5 strict pull-ups, 10 push-ups, and 15 squats.

Comment URL copied!
Orlando Trejo
July 16th, 2019 at 9:55 pm
Commented on: 190716

26'20

Comment URL copied!
Christopher Tipton
July 16th, 2019 at 9:26 pm
Commented on: 190716

38/m/5’10”/219

Scaled.


2RFT

ROW 1000m

3 rounds

5 pull-ups green band

10 push ups

15air squats

Comment URL copied!
Christopher Tipton
July 16th, 2019 at 9:27 pm

23:55

Comment URL copied!
Lucas Allan
July 16th, 2019 at 8:37 pm
Commented on: 190716

43/6'3"/200

32:03 rx

Comment URL copied!
Sebastien Fitzpatrick
July 16th, 2019 at 7:30 pm
Commented on: 190716

36:46 Rx

Comment URL copied!
jd venter
July 16th, 2019 at 7:26 pm
Commented on: 190716

26.31 min

Comment URL copied!
Mike Andridge
July 16th, 2019 at 7:20 pm
Commented on: 190716

For my own notes...

Did a Monday Monster Mash from Crossfit Linchpin on Monday.....

I had no business doing today's wod RX, but I did....stupid ego

rnd 1 12:39

rnd 2 14:46

rnd 3 14:47

Every rep was perfect though.

Total time was 44:29

Compare to was 35:23

m/49/175

Comment URL copied!
Danny Bostwick
July 16th, 2019 at 6:41 pm
Commented on: 190716

41:59 Rx. Completely bonked on this one. Halfway through it felt like I was moving through a swamp. Man, this one wrecked me this winter and wrecked me today. Solid fitness though.

Comment URL copied!
Darren Peters
July 16th, 2019 at 6:23 pm
Commented on: 190716

32.51 for me. 45yr Male

Last 1000 was tough. May have added some pressups as mis counted...oh well

Comment URL copied!
Ryan Vaz
July 16th, 2019 at 6:23 pm
Commented on: 190716

Rx’d but no unbroken, slow and steady. Picked up pave towards the end. Lost the most time on the Row.

32:22

26 y/o

70kg

Comment URL copied!
José Picón
July 16th, 2019 at 6:12 pm
Commented on: 190716

3 rounds of:

50 SDHP, 20 kg

run 800 m up & downhill

then 3 rounds of strict Cindy


--> 23 min 37 sec

Comment URL copied!
Nathan Michael King
July 16th, 2019 at 5:51 pm
Commented on: 190716

29:55 Rx PR

Comment URL copied!
Bob Hurley
July 16th, 2019 at 5:51 pm
Commented on: 190716

3 rounds for time of:

1,000-meter roe

5 rounds (5 strict ring rows, 10 push-ups, 15 squats)

Wore a weighted vest (20lbs.)

Comment URL copied!
Benjamin Allen
July 16th, 2019 at 5:42 pm
Commented on: High intensity intermittent exercise improves cardiac structure and function and reduces liver fat in patients with type 2 diabetes

The study reads with some interesting highlights. First - "No adverse events were recorded", safety being paramount in training a diseased population, dosing them with high intensity served efficaciously to move the meter further right on the sick-well-fit continuum without injury. Second - "There was no effect of HIIT on whole body fat mass but within-group comparison revealed a reduction in visceral adipose tissue"..."HIIT elicited a 39% relative reduction in liver fat so that four patients in the exercise group moved from having clinically significant liver fat to within ‘normal’ limits", though this speaks to the power of high intensity exercise, it shows one of the most lacking and critical issues in a majority of research today. The patients were instructed "to continue their normal routine and care for 12 weeks and not to change medication, habitual physical activity, diet or body weight." This facilitates an easy research control measure, but the absence of nutrition protocol severely blunted the effects of an otherwise fruitful study. The next step to amplify effects would simply be to 'eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat." CFJ Oct.2002. This simple remedy alone would have exponential effects on results and research application.

Comment URL copied!
Clarke Read
July 21st, 2019 at 4:29 am

Benjamin, your points here are spot-on, and most importantly speak to how this intervention could be applied clinically today, based on existing evidence.


The public health importance of fatty liver disease could, by this point, hardly be overstated. Not only is it shockingly prevalent, affecting millions to tens of millions of Americans depending on your definition, but it contributes directly to the development of just about every other metabolic disease discussed on these pages. In light of a complete lack of pharmaceutical treatment options, you are right that any intervention able to reduce liver fat content is worth paying attention to.


At the same time, you are right to argue its effects are almost certainly greater in concert with diet. HIIT had particularly compelling benefits in this study, and probably improves cardiac function in ways diet cannot, but studies on low-carb, low-sugar, ketogenic and/or fasting-based diets have shown as great or greater improvements in liver fat content. I would reckon these diets, combined with HIIT, could rapidly resolve fatty liver disease even in patients with high baseline fat content.


It's exciting to think we actually may have a roster of options to tackle this condition, both to provide patients and clinicians with a wider variety of tools and to more effectively tackle treatment-resistant cases.

Comment URL copied!
Nicole Deaver
July 16th, 2019 at 5:42 pm
Commented on: 190716

30:23

Rx, besides Subbed 800m run


Compare to: 36:47 Rx with Rowing (last workout I did with my rower before it broke)


Not sure if my rowing was that much slower than my running, which is slow itself, or my pull-ups just got better. 😉

Comment URL copied!
Elizabeth Cheek
July 16th, 2019 at 5:30 pm
Commented on: 190716

37:30. I loved this! (Almost RX😊). 40 y/o.

Comment URL copied!
Ilan Bouni
July 16th, 2019 at 5:00 pm
Commented on: 190716

39 min...55y old...

Comment URL copied!
Blas Raventos
July 16th, 2019 at 4:55 pm
Commented on: 190716

M,35y, 75kg, 174cm


Completed 3 rounds of

1000m row, then 5 rounds of

4 strict pullups

8 push up

15 squat


34´15"

Comment URL copied!
Fabrice Decherf
July 16th, 2019 at 4:07 pm
Commented on: 190716

Rx : 34.22

Comment URL copied!
John Rodrigues
July 16th, 2019 at 3:47 pm
Commented on: 190716

Good afternoon dear all crossfiters


RX’D

3 RFT

1000 M Row


And 5 ROSC (round of Strict) Cindy


Total time: 20:38


You all have a nice train and week ahead!


Xoxo


@jhonesrodrigues_official

Johnteamfnx

Comment URL copied!
Denis Szentkirályi
July 16th, 2019 at 3:22 pm
Commented on: 190716

30:47

Scaled Cindy to strict 3-6-9

Comment URL copied!
Michael Arko
July 16th, 2019 at 3:13 pm
Commented on: 190716

My sub for rowing is 40 calories elliptical trainer at Level 12 per 1000m rowing. Considering that "Rx":


30:15


Bummed. I thought for sure I'd be under 30 minutes. Took too much time on the first round. Every rep of every set was strict, but the first ones were overly careful.

Comment URL copied!
Michael Arko
July 16th, 2019 at 3:15 pm

190202 was 28:45 but movements were not strict. So I guess today's was better?

Comment URL copied!
Jesse Delander
July 16th, 2019 at 3:08 pm
Commented on: 190716

31:05 RX

Comment URL copied!
Michael Bishop
July 16th, 2019 at 2:22 pm
Commented on: 190716

Scaled down to only four sets of Cindy per round due to Tender shoulder from last Cycle's push-ups


27:39

Comment URL copied!
Michael Bishop
July 16th, 2019 at 2:23 pm

These are great

Comment URL copied!
Michael Bishop
July 16th, 2019 at 2:24 pm

4 sets of strict Cindy that is

Comment URL copied!
Jake Hutchins
July 16th, 2019 at 2:18 pm
Commented on: 190716

28:14 rx’d

28/M/200#

Comment URL copied!
John Clarke
July 16th, 2019 at 12:39 pm
Commented on: 190716

24:45


190202 - 24:21

Comment URL copied!
Carol Marks
July 16th, 2019 at 12:22 pm
Commented on: 190716

Gave myself a 30 minute time cap. Just because I had time restrictions this morning. Modified the pull-ups and did knee push-ups.


2 rounds plus 900m in a 30 min time cap.

Comment URL copied!
G. L.
July 16th, 2019 at 11:41 am
Commented on: 190716

Why do most of the WOD's work upper and lower body on same day? Is this a push/pull split? I have a bowflex and will use that for the row portion, about how long should 1000 m take and what weight do I set it to? Are the squats weighted, if so what percent of my 1RM should I use? New to CrossFit but not working out. I was getting bored with my regular workout so I came here.

Comment URL copied!
Bennett Novak
July 16th, 2019 at 12:40 pm

Hi GL. I’d recommend reading through the level 1 manual or Glassman Chipper to answer your first question. CrossFit is constantly varied, high intensity, functional movements, and the articles will help set a good foundation for figuring out how to scale and stuff too.


I’d shoot for a 500m time of 2:00-2:30 to start and maybe 45lb. Modify the weight before the time, but you have three rounds to get it dialed in for next time.

Comment URL copied!
Fl oR
July 16th, 2019 at 11:37 am
Commented on: 190716

27min rxd

Comment URL copied!
Bryan Rosen
July 16th, 2019 at 11:34 am
Commented on: 190716

Sorry for any delay here. My power was out all last night. Warm-up for 190719:

GENERAL WARM-UP


10-minute AMRAP of:

1 cycle of reverse pick drill:

5 strokes legs only, 5 legs + lean back & 10 full strokes

10 ring rows

10 push ups

10 v-ups

10 overhead squats with a PVC


SPECIFIC WARM-UP


Pull-up

2 sets of 5 kip swings

2 set of 2 kip swings + 1 pull up

1 set of 3 strict pull ups


Air squat

10 squat therapy squats (3-sec down, 3-sec up)

15 air squats


Practice

300m row

1 round of Strict "Cindy"

Comment URL copied!
Denis Szentkirályi
July 16th, 2019 at 1:18 pm

I got worried that you stopped posting your warm-ups, hah.

By the way, they are awesome! ;)

Comment URL copied!
Dave DeCoste
July 16th, 2019 at 11:00 am
Commented on: 190716

26:00 Rx

Compare to was 27:01.

Comment URL copied!
Steve Day
July 16th, 2019 at 10:47 am
Commented on: 190716

32:42 Rx

Comment URL copied!
Steve Day
July 16th, 2019 at 4:44 pm

Just checked my Feb time and today was 1:22 faster even though I took Chris' advice and focused on slow, quality movements for strict Cindy.

Comment URL copied!
Robert Paterson
July 16th, 2019 at 10:35 am
Commented on: 190716

Male/43

As rx'd

28:55

57 seconds faster than in Feb. That 3rd round is awful!!

Comment URL copied!
Nicholas Scott
July 16th, 2019 at 9:22 am
Commented on: 190716

46 mins

Comment URL copied!
Vincent Dahlqvist
July 16th, 2019 at 9:05 am
Commented on: 190716

39:30 Rx😳

Comment URL copied!
Hendrik Bünzen
July 16th, 2019 at 8:25 am
Commented on: 190716

28:49 rx’d

Comment URL copied!
Brendan Mullan
July 16th, 2019 at 7:40 am
Commented on: 190716

3RFT

1000 m row

5 rounds strict Cindy

34.54 min

😅...another sweaty one 👍👍

Comment URL copied!
Eric O'Connor
July 16th, 2019 at 3:45 am
Commented on: 190716

I remember doing this workout back in February and the pull-ups got tough! Below are the same scaling thoughts from February:


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 the row will hinder performance on 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 or reduce total Cindy 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.

Comment URL copied!
Kyungtaek Kang
July 16th, 2019 at 3:41 am
Commented on: 190716

안양공식인증지부 크로스핏힘

3 rounds for time of:

1,000-meter skierg

5 rounds (5 strict pull-ups, 10 push-ups, and 7 toes-to-bars)

35:02 강경택 45세/180cm/90kg

Comment URL copied!
Juan Acevedo
July 16th, 2019 at 2:47 am
Commented on: 190716

INTENDED STIMULUS


Let's run! This a 5K for non-runners. It is a longer effort but a very manageable one. The distance in the row and the number of rounds of Cindy will allow athletes to move at a very even pace without any significant breaks. Today will be an excellent day to track the time of your rounds and see how well can you pace. The 3 round structure will allow you to start conservatively on the first round, accelerate on the second one, and fight on the last one. This a day in which you want to set up yourself to be able to perform! Athletes capable of doing 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

Comment URL copied!
Colt Duppen
July 17th, 2019 at 12:52 am

I did the option 1 workout and it was the desired stimulus for me. I finished in 30:29 and had to do the 2nd and 3rd rounds with banded Pull-Ups. Thanks for this scaling option

Comment URL copied!
Maxwell Robinson
July 16th, 2019 at 2:08 am
Commented on: 190716

Rx 29:02

Comment URL copied!
Maxwell Robinson
July 16th, 2019 at 2:15 am

Oops I got the workout wrong. Not Rx. Did 5 rounds of (1,000m row + strict Cindy) in 29:02.

Comment URL copied!
Steven Thunander
July 16th, 2019 at 2:03 am
Commented on: 190716

Globo Scale-as Rxed. If you don't have a rower run 800m instead. For pushups do em strict or as hand release pushups. Squats: focus on good form, or do strict squats with no arm swing.

Comment URL copied!
Chris Sinagoga
July 16th, 2019 at 12:42 am
Commented on: 190716

Champions Club Scaling Notes


RANT:

I wrote on this one last time, but without the specific scales. SO check some notes there. I would just try and take off the “for time” section for the entire workout and just time the row/run efforts. Use the Strict Cindy portion For Quality and as a rest between rows/runs.


I SHOULD TRY THIS RX’D IF: I can keep intensity on the row and am strong/disciplined enough to do slow reps on Cindy.


ORGANIC SCALES:

Strength — make sure squats and push-ups are slow too, decrease distance on the row and maybe add rounds of Cindy

Stamina — mush into one round: 3k row and 15 rounds of Cindy

Endurance — 6 rounds, 500m row, 5 rounds of strict(ish) Cindy

Flexibility — as is, just go really low on squats


NEUROLOGICAL SCALES:

Coordination — use the Cindy portion to practice midline control

Accuracy — even splits on the row, unbroken on Cindy movements

Agility — kipping instead of strict, add rounds if needed

Balance — focus on falling on the row/run, shoes off on Cindy stuff


GROUP VERSION: 800m run instead of row, Ricky Reps for pull-ups and push-ups. Maybe even set up 2-minute stations for each exercise per round


WARMUP:

Jump rope — always

Hollow hold — midline prep

Box jump — haven’t done those in a while

Handstand — spend some time overhead

[insert thing you suck at]


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 6 if it’s Just A Workout rowing pace, 7 or 8 if you really want to be mean to yourself.

Comment URL copied!