CrossFit | 201030
Friday

201030

Workout of the Day

92

Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 single-leg squats, alternating
15 pull-ups

OR

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

Post your choice of girl and rounds completed to comments.
Compare to 190803 or 190527.

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The final event of the 2020 Games borrowed elements from the classic CrossFit workout Mary and melded them into the structure of the Hero workout Murph. Atalanta, named for a Greek heroine who was renowned for her athleticism and hunting ability, proved to be the longest and possibly hardest CrossFit Games final event to date.

Watch 2020 CrossFit Games: Atalanta

Comments on 201030

92 Comments

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Kury Akin
April 10th, 2021 at 1:33 pm
Commented on: 201030

7R in 20m

5 box hspu

10 alt pistols with overhead band support. Last round was 20 regular squats as left knee playing up.

15 horizontal rows with rings at shallow angle.

Prev. 6R+6r as strict as possible. All kipping HSPU. Mostly strict pull ups. 23.10.19

I've noticed the years stacking up this last couple of years. Also playing safer than I used to so accumulating fewer injuries.

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Cy Azizi
December 21st, 2020 at 4:56 pm
Commented on: 201030

Mary 5 rounds + 4 hspu

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Manchild Manchild
December 7th, 2020 at 5:32 pm
Commented on: 201030

push-ups on bottom of dip machine


10 rounds

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Jeff Chalfant
November 20th, 2020 at 9:37 pm
Commented on: 201030

Cindy: 17+8 rx’d. Strict pull-ups the first 5-7 rounds (minimal kip last couple reps of 6 and 7). Pushups were the limiting factor here, not cardio. That’s a first! Pushups are always tough on Cindy but I feel like normally I wouldn’t go faster anyway. PR for my post bike accident CrossFit journey! 15 lbs lighter than the last attempt! 5lbs for quitting beer, 5 lbs creatine water retention, and lost another 5lbs. after cutting out the 3-6 vodka-sodas I was having daily. Definitely the best I can remember feeling on a Cindy effort!


178/41/69”

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Morgan Greene
November 16th, 2020 at 8:38 pm
Commented on: 201030

Modified to Cindy + Mary = 1 rd


6 rds total

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Giuseppe Petrillo
November 15th, 2020 at 11:21 am
Commented on: 201030

Mary 9 rounds + 15 reps rx’d

(edited)
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Kyungtaek Kang
November 8th, 2020 at 11:09 am
Commented on: 201030

11R (CFHIM - 46/93kg)

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Chris Meldrum
November 7th, 2020 at 9:38 pm
Commented on: 201030

As rx’d, 13 rounds + 3 HSPU (PR).


First ‘Mary’ in 9 years.  Pacing was for 90 sec per round.  Was able to get ahead of pace initially, with 3 rounds in 4 minutes.  Later on, the only question was whether my hands would hold up.  I had some hot spots start in round 10, but was able to adjust pull-up grip and work through.  Unbroken HSPU and pistols.  Broke pull-ups 10-5 most of the way.  Had to break more often after the hot spots.  PR by almost a full round.


47m/5'10"/180

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Ralph Keeley
November 7th, 2020 at 2:03 am
Commented on: 201030

M/34/6'/175#


Mary

10+10 rx; 29 rep improvement from last attempt.

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William Harcrow
November 3rd, 2020 at 7:15 pm
Commented on: 201030

M/29/5’10


Cindy: 17 rounds

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Joshua Willing
November 3rd, 2020 at 3:56 pm
Commented on: 201030

M39/6’0”/190


CINDY


20 + 5


was aiming for 24 but realized at the 9 minute mark that wasn’t going to happen. Held on for 20.

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Mike Scott
November 3rd, 2020 at 5:01 am
Commented on: 201030

Cindy:

Lucas - 14 rds

Me: 12 rds (felt strong but no air - de-conditioning?)

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Juan P Sierra
November 3rd, 2020 at 3:12 am
Commented on: 201030

Cindy


22+8

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Zander Miller
November 2nd, 2020 at 1:36 pm
Commented on: 201030

Mary - 5 rounds... just starting crossfit. The pull-ups were the biggest hinderance

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Tomi Nuottamo
November 2nd, 2020 at 7:36 am
Commented on: 201030

Cindy: 14+5+4 Struggled with push-ups this time. Great workout.

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Jeffrey Howard
November 1st, 2020 at 7:03 pm
Commented on: 201030

M/25/5'8"/160lb

CrossFit AFK


16+5 - Rx (Cindy with parallette push-ups)

(edited)
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Patrick Rode
November 1st, 2020 at 6:36 pm
Commented on: 201030

Cindy


M32, 181cm, 90kg


22RD‘s + 4 Reps

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Nicolas Michel
November 1st, 2020 at 5:55 pm
Commented on: 201030

Hi;

Cindy ; austrtalian pull ups scalled strict pull ups

TIME 17' 39'' 9 rounds.

Rugby (Fr) October 26th 2020 Championship Excellence B :

U.St. Astier Neuvic v U.S. Ussel ; 20-29

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Antoine Vial
November 1st, 2020 at 5:11 pm
Commented on: 201030

9 rounds + 7 rep sur Mary

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John Clarke
November 1st, 2020 at 12:57 pm
Commented on: 201030

Half Cindy: 14+2

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Owen Moss
November 1st, 2020 at 11:40 am
Commented on: 201030

Mary: 5 rounds 15 reps in 20 min.

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Brian Louchis
November 1st, 2020 at 3:04 am
Commented on: 201030

Cindy

18+5

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Hamilton Kipp
October 31st, 2020 at 8:16 pm
Commented on: 201030


(edited)
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Mike K
October 31st, 2020 at 8:16 pm
Commented on: 201030

20 rounds of Cindy

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Hamilton Kipp
October 31st, 2020 at 8:15 pm
Commented on: 201030

Cindy

18 rounds Rx

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Coastie Nick
October 31st, 2020 at 8:00 pm
Commented on: 201030

125-145-155-165-175-185-190-195-200(F)

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Jim Rix
October 31st, 2020 at 6:25 pm
Commented on: 201030

Cindy

23 rounds + 5 pull-ups


190304: 21 * 5 pull-ups

190110: 20 + 3 squats

170818: 21 + 5 pull-ups

151112: 24 + 5 pull-ups

150102: 23 + 9 squats

131011: 21 rounds

130106: 21 + 2 squats


58/5’8”/160

(edited)
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Avraham Kupetz
October 31st, 2020 at 6:07 pm
Commented on: 201030

Amrap 20 min

5 pushups

10 hollow ups

15 squats

Score: 11 rds + 7 reps

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Erik Dresner
October 31st, 2020 at 5:01 pm
Commented on: 201030

Rx with strict pull ups: 16+11


Demolished my previous Strict Cindy score of 14+21, and I was only 10 reps behind my regular (kipping) Cindy.

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Myles Lance
October 31st, 2020 at 4:16 pm
Commented on: 201030

Cindy

16 rounds + 11 reps

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Greg Fairbanks
October 31st, 2020 at 3:51 pm
Commented on: 201030

modified Cindy

8 inverted rows (high parallettes)

10 pushups

15 squats


9 rds + 10 pushups

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Pablo Peschiera
October 31st, 2020 at 1:19 pm
Commented on: 201030

Cindy:


mod pull ups w/ band


10 Rds plus 5 pull ups, 10 push ups 5 air squats


5’7”/51 years old/220lbs

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Shaun Stapleton
October 31st, 2020 at 12:51 am
Commented on: 201030

Mary: 10 rounds


35/195/5’9/M

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Erica McLean
October 31st, 2020 at 12:48 am
Commented on: 201030

Cindy 15 rds +10 pushups

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Kevin Flowers
October 30th, 2020 at 11:49 pm
Commented on: 201030

M/55/185/6’0”


Mary

20 min AMRAP:

5 strict HSPU

10 pistols alternating

15 strict pullups


10 rds + 5 +10 + 5

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Mike Munsee
October 30th, 2020 at 11:15 pm
Commented on: 201030

M 50/190/6’

Mary

Scaled pistols to standing on a 24” box, full range of motion but can’t quite keep my free leg from touching the ground on a regular pistol. 8+29.

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Joshua Williams
October 30th, 2020 at 11:02 pm
Commented on: 201030

Cindy:

12 rounds+ 9 reps

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Troy Bruun
October 30th, 2020 at 10:49 pm
Commented on: 201030

CINDY

18rds + 5 PR!


Strict Pullups


Previous 190527: 17rds+10

(edited)
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Drew YoungeDyke
October 30th, 2020 at 10:44 pm
Commented on: 201030

Cindy: 17 + 5

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Logan Simpson
October 30th, 2020 at 10:32 pm
Commented on: 201030

Cindy: 11 rounds, 5 pull-ups, 4 push-ups with sit-ups instead of squats


31/m/5’11”/176

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Kreg Smead
October 30th, 2020 at 9:58 pm
Commented on: 201030

Cindy

10rounds + 3 pull-ups

scaled push-ups to my lowered safety pins on my rack after round 5 to try and keep moving.


pull-ups in 1s and 2s for most part

squats felt good, just stayed steady.

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Christian Simpson
October 30th, 2020 at 9:30 pm
Commented on: 201030

Cindy, 15 + 5/-/-


02/18/20: 16+5/10/3

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Charlie Pokorny
October 30th, 2020 at 8:50 pm
Commented on: 201030

Mary Rx: 11 rounds + 17 reps

PR by 32 reps

Pullups were the sticking point but this was still a great conditioning WOD for me.

m/52/5'11"/200#

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Nate Gordon
October 30th, 2020 at 8:37 pm
Commented on: 201030

cindy

21 + 13 reps

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Hank McKibban
October 30th, 2020 at 8:35 pm
Commented on: 201030

Mary: 9rds + 4 HSPUs (pistols w/heel on plate)


190804: 9rds + 10 pistols

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Hank McKibban
November 1st, 2020 at 3:28 pm

Cindy - 21rds + 5x sqts


190412 - 22rds + 7x push-ups

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Mike Andridge
October 30th, 2020 at 8:23 pm
Commented on: 201030

Finally got heat in my garage:) come on Michigan winters....

Mary

scaled to

20 min amrap

5 strict hspu

10 box step ups 20"

15 strict pull ups on yoke fat bar

7 rnds plus 5/10/9

m/50/175

For my notes.....

practiced pistols before wod

left hip and knee issues only allow me to lower to 20" box, so decide on step ups

rt leg, I can lower to 15"

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Steve Day
October 30th, 2020 at 8:12 pm
Commented on: 201030

I was looking at the compare to and on 190527 there is a link to the Kipping Pull-up video. I also noticed former CEO GG had commented "If you cannot do five consecutive strict muscle-ups, learning to kip is counterproductive. As an historical aside, I'd deemphasize the kipping pull-up were we to do things again." And also "I am not a fan of the "kipping" HSPU! "


I prefer to do strict movements and thought this was interesting. I understand how kipping/butterfly pull-ups increase your speed/productivity, especially if you are a games athlete, but for the rest of us seems unnecessary.


Thoughts?


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Kreg Smead
October 30th, 2020 at 10:00 pm

I believe they have their place as using the kip allows for more pull-ups- I.e. more work.


I believe it becomes dangerous when shoulders are not strong enough or too fatigued to handle the lowering portion of the movement well.


the announcers commented on this during the final even of the 2020 games this year and explain it better than I can.

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Charlie Pokorny
October 31st, 2020 at 12:26 am

I like both kipping and strict. For conditioning work, kipping allows me to keep moving and it also engages more muscle groups as well as skill/coordination. For strength and endurance work, strict seems healthier (in terms of less wear and tear) for my aging shoulders. In terms of functionality, I see kipping as a way to use core-to-extremity to do work I can't do strict, similar to a push-jerk vs. a strict press.

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Stuart McCormick
October 30th, 2020 at 7:55 pm
Commented on: 201030

12 + 2

Scaled as 5 towel pull-ups, 10 HUPUs, 15 air squats.

M/54/6'0"/173lb

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Matheus Henrique
October 30th, 2020 at 7:24 pm
Commented on: 201030

7 rds Mary

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Daniel Kozak
October 30th, 2020 at 7:20 pm
Commented on: 201030

Did em both back to back, Mary then Cindy for 40 minutes of fun :).

Hit 15 rounds on Mary and then turned Cindy in to an EMOM for 20 rounds.

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Chris Meldrum
November 7th, 2020 at 9:41 pm

insane!

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Travis Schwartz
October 30th, 2020 at 6:31 pm
Commented on: 201030

Cindy. 15 rds + 12 reps


Did it in my Mando helmet. This is the Way.

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Js Smith
October 30th, 2020 at 5:22 pm
Commented on: 201030

Scaled Cindy:  5 ring rows/10 incline push-ups/15 squats = 13 rounds, even

Wrist started clicking on round 6 so eased up a little 

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Nicole Deaver
October 30th, 2020 at 5:15 pm
Commented on: 201030

Cindy :

18 Rds +2 pull-ups (PR)


Previous 2 Cindys/ PR: 17 Rds + 5 pull-ups

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Js Smith
October 30th, 2020 at 5:22 pm

Nice PR, congrats!

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Lincoln Kerger
October 30th, 2020 at 5:15 pm
Commented on: 201030

Cindy

Strict (ish) pull-ups

25rds + 5 pull-ups (PR)


Previous PR was 23rds, so big jump. PU’s stayed strict until round 10, then started wiggling on some reps after that. Wish I could say I went unbroken all rounds but pull-ups are still a weakness for me.

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Steve Day
October 30th, 2020 at 4:47 pm
Commented on: 201030

Scaled:

Strict Mary

5 strict HSPU to abmat

10 pistols

15 strict pull-ups w/band assist


9 rounds + 18

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Az Native
October 30th, 2020 at 4:46 pm
Commented on: 201030

18 Cindy’s. PR is 21+5 from 13 years ago.

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Ephraim Fields
October 30th, 2020 at 3:58 pm
Commented on: 201030

First WOD!


Cindy for 11 rounds. Can only go up from here.

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Az Native
October 30th, 2020 at 4:48 pm

Ephraim Congrats, it only gets better. My first Cindy 14 years ago was also an 11 and it kicked my butt! Happy crossfitting.

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Steve Day
October 30th, 2020 at 5:10 pm

Welcome Ephraim and nice work! Keep at it.

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Evgeniy Kalinin
October 30th, 2020 at 3:42 pm
Commented on: 201030

15 rds


Cindy

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John Rodrigues
October 30th, 2020 at 2:54 pm
Commented on: 201030

Mary

RX: 8R+22

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Alex Pettingell
October 30th, 2020 at 2:52 pm
Commented on: 201030

Cindy, Strict Pull-ups


17 Rounds + 3 Pull-ups


M/30/5’11”/145

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David Williams
October 30th, 2020 at 2:38 pm
Commented on: 201030

M/36/170lb/5’7”


cindy 15rds + 11reps

butterfly pull-ups for all

pushups were biggest obstacle

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Charles Meyers
October 30th, 2020 at 2:36 pm
Commented on: 201030

Cindy

Complete as many rounds as possible in 20 minutes of:

5 pull-ups (band)

10 push-up

15 squats

12+6

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Coastie Nick
October 30th, 2020 at 2:27 pm
Commented on: 201030

Cindy Rx’d

29 rds + 15 reps


PR is 30 rds + 3 reps from 14APR19

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Charlie Pokorny
October 30th, 2020 at 8:50 pm

Wow - nice work!

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Lincoln Kerger
October 30th, 2020 at 9:55 pm

Dude, that’s awesome!

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Nathanael Akin
October 30th, 2020 at 10:22 pm

Ah, beat me by a round! Good work. Thankful for other CFers pushing me to get better.

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Karina Findlay
October 30th, 2020 at 2:25 pm
Commented on: 201030

Cindy

20 min

5 pull-ups ( combo strict and jumping)

10 push-ups

15 air squats

12+ 5 pull-ups

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Michael Arko
October 30th, 2020 at 2:08 pm
Commented on: 201030

Mary, scaled somewhat:


5 Handstand push ups, strict to a 2" pad

10 Pistols, with TRX support

15 Pull ups, kipped


7 rounds + 17 reps


Hoping 9-10 rds, expected 8, but came up short!


Mary hits my weaknesses. I'm only learning to kip HSPUs; and 15 straight PUs is a lot for me. Pistols: I need a scale between TRX (too easy) and full (too hard on my bum knee). Any ideas? Maybe descend from bench.

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Steve Day
October 30th, 2020 at 5:07 pm

Michael, I'm not sure how you are using the TRX but I used to always have something to hold onto for balance or if I got stuck at the bottom of the pistol. Sometime I would just hook a pinkie around a ring to help stabilize. Or I would do them in a doorway so I could grab the jamb if needed to help myself up. I've also done them where you put your opposite leg behind you and keep your big toe on the ground to assist you.


Hope that helps.

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sandy francisco duran perez
October 30th, 2020 at 1:06 pm
Commented on: 201030

Cindy

AMRAP 20'

5 Pull-up

10 Push-up

15 Squat

----------------

20 Rounds 👌

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Randy Crooker
October 30th, 2020 at 1:03 pm
Commented on: 201030

Mary

Scaled to:

Band assist HSPU

Single leg squats to 16” target

Pull-ups Rx

9 rounds + 19 reps

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Chris Broomes
October 30th, 2020 at 1:01 pm
Commented on: 201030

This was my very first time ever doing Cindy. I'm in love with her now...

13 rounds RX

M/48/5'5"/189

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Steve Day
October 30th, 2020 at 5:30 pm

Nice work Chris - Cindy is always a fan favorite.

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Joe Conradi
October 30th, 2020 at 10:45 am
Commented on: 201030

Cindy RX (strict pull-ups)

20Rds + 16

(edited)
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Damien Leroux
October 30th, 2020 at 10:09 am
Commented on: 201030

cindy : 20 round's + 4 push up rx strict pull up

(edited)
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Brett Eckles
October 30th, 2020 at 10:05 am
Commented on: 201030

Mary: 11 rounds Rx


pull ups were the hardest part


M/27/6’1”/195

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QiHui Xing
October 30th, 2020 at 9:34 am
Commented on: 201030
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Daniel Lowe
October 30th, 2020 at 9:27 am
Commented on: 201030

Cindy

12 reps

Weighted pull ups

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Eugenio Gonzalez
October 30th, 2020 at 6:58 am
Commented on: 201030

Did mary, managed to squeeze in 15 reps. Hands are hurting like bastards doe

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Nathanael Akin
October 30th, 2020 at 4:05 am
Commented on: 201030

Cindy 28 rounds RX for a huge PR! Old record was 25 rounds.

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Eric Hambidge
October 30th, 2020 at 3:39 am
Commented on: 201030

Cindy 19+8 Rx

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Chris Sinagoga
October 30th, 2020 at 2:48 am
Commented on: 201030

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE FORMAT

Give us a dose of the final CF Games event without murdering 3/4 of the CrossFit population


WHAT ABOUT THE MOVEMENTS

Regardless of the workout, we are doing pushing, pulling, and squatting in ways that give us enough stamina discomfort for it to suck, but not enough to warrant stopping without feeling like a pansy


TECHNIQUE SCALE

Mary for 30 minutes. Sub half-ROM kipping pull-ups for regular ones so you can get a feel for the rhythm


CONSISTENCY SCALE

Candy or Maggie instead, not quite at full speed (I think we did them back around Easter.)


INTENSITY SCALE

Cindy and scale the push-ups so something you wouldn't have to break until round 20 or so. Find a compare-to for it if you are really in a mood to make yourself miserable.


MY STUFF

Mary for Quality - freestanding HSPU, pistols on the parking block outside, strict pull-ups. Either 5 or 6 rounds in 23ish minutes.


GENERAL FEAR LEVEL: You will either be in for the longest 20 minutes of your lift or the shortest 20 minutes of your life. So a 9 or a 6.

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David Smith
October 30th, 2020 at 2:27 am
Commented on: 201030

Put a twist in Cindy.


AMRAP 20

5 pull up

10 pushups

6 squat cleans 75lb sandbag


12r+15

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Thomas Neilson
October 30th, 2020 at 1:57 am
Commented on: 201030

Did Cindy yesterday 18 rounds 5 pull-ups. Been working out at home since March. Doing classic CF warm up of 3xSamson lunge, 10 OHS, 10 Supermans,10 ab mat, 10 pull-ups, 10 drips. Makes a difference and makes workouts like Cindy easy.

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Joseph Ybarra
October 30th, 2020 at 12:35 am
Commented on: 201030

I'm pretty sure they posted this taking inspiration from Atalanta. Because if I saw that wod on here, I would have prepared myself for a rest day!!😂

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