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Wednesday

221005

Workout of the Day

66

Complete as many rounds as possible in 30 minutes of:

500-m row
3 rounds of Strict Cindy

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

Post rounds completed to comments.
Compare to 200118.


Scaling:
If you are unable to perform 5 strict pull-ups in a row when fresh, modify the movement. If 3 rounds of Cindy takes you more than 5 minutes, consider reducing the number of rounds and returning to the rower sooner.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
500-m row
2 rounds of Modified Cindy

1 round of Modified Cindy is 5 ring rows, 10 elevated push-ups, and 15 squats.

Rowing

12

What makes rowing popular with elite athletes and CrossFitters is exactly what many in the general fitness population dislike about it: your weaknesses cannot be hidden on the rowing machine. It is a human polygraph of physical and mental performance. Stroke for stroke, you are provided with feedback that both reveals any weak spots and very visibly demonstrates the relationship between performance and proper technique.  —Angela Hart, "Rowing Technique," CFJ

Watch Rowing

The Strict Pull-Up

7

“The goal in your pull-up work is 'more.' You want, you need, more pull-ups. The more you can do, the stronger you become. Muscular endurance, absolute strength, relative strength—whatever you want to define and measure gets better. Every personal-best pull-up is an event worthy of celebration. You’re going to live to be 100, but you’ll not get that many pull-ups, so treat the new ones like birthdays.” —Greg Glassman

Watch The Strict Pull-Up

The Push-Up

1

In an earlier time, the push-up was largely regarded as a measure of a person's strength and fitness. In more modern times, much of this reputation has been passed on to the bench press, but the push-up’s passing misses the great opportunity to master a gateway movement to one of the most developmental progressions in all of fitness.

WatchThe Push-Up

The Air Squat

3

The squat is a beautiful, natural movement. It demands midline stabilization, posterior-chain engagement and core-to-extremity movement, and it can be used to move your body weight or very large loads held in a variety of positions. At one end of the spectrum, the squat is an essential component of weightlifting and powerlifting, and at the other end, the squat is essential to getting off a toilet seat. Regardless of what the problem is, the answer is to squat.

WatchThe Air Squat

Comments on 221005

82 Comments

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Blas Raventos
January 26th, 2023 at 10:26 pm
Commented on: 221005

4 rondas y 4 pullups


Primera vez. Me gustó no haber partido ni los pullups ni las flexiones y haberlas hecho estrictas. Traspiré y me marée bastante. Mucho mucho calor.

Bravo para todos los que metieron 5 rondas. 6 rondas también vi. Impresionante !

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Jeffrey Howard
January 2nd, 2023 at 10:45 pm
Commented on: 221005

M/27/5'8"/170lb

CrossFit AFK


4+587 - Rx (4 rounds + the row and 2 full rounds of strict Cindy and then 12 squats into the last round. 3 squats... dang. Last time I got through 5 and 124m on the row at 150lb BW. Pull-ups feel the same as last time, really hard after rowing specifically. But overall not far off from before.)

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Nate Gordon
December 19th, 2022 at 8:52 pm
Commented on: 221005

5rounds +100 m row


compared to 4+row +37 reps

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Gregory Orsi
December 3rd, 2022 at 1:24 pm
Commented on: 221005

5 rounds + 170m row

Rx

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Gregory Orsi
December 3rd, 2022 at 1:26 pm

Sorry

6 rounds and 170m row

less than 5min for a round

Rx

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Gregory Orsi
December 3rd, 2022 at 1:26 pm

Sorry

6 rounds and 170m row

less than 5min for a round

Rx

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Christian Simpson
October 29th, 2022 at 11:24 pm
Commented on: 221005


(edited)
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Jeff Chalfant
October 26th, 2022 at 10:23 pm
Commented on: 221005

5 rounds plus 18m as rx’d. Not very many pullup sets unbroken. Push-ups in 2 sets until the last Cindy round where I needed 3.


Rowed slower this time from the start.

Mixed up the grip on pull-ups. Most were on rings which I put a barbell through and set up on high J-hooks. Lungs burn again after this!


179lb./43y/176cm

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Ralph Keeley
October 14th, 2022 at 3:16 am
Commented on: 221005

M/36/6’/175#


5 rounds Rx


Deo gratias

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Jesse Montagnino
October 12th, 2022 at 11:31 pm
Commented on: 221005

5 rds + 91m


Rx

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Brian Coon
October 12th, 2022 at 12:45 am
Commented on: 221005

6 rounds + 125m row rx

M/53/175/5'11"

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Andres Felipe Jimenez Echeverry
October 10th, 2022 at 4:36 pm
Commented on: 221005

Run 400 mts

St Cindy


4 rondas+ 400mts+18rep

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Alexandre Beaulieu
October 9th, 2022 at 3:25 pm
Commented on: 221005

6 rnds Rx

M/35/197

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Mike Munsee
October 9th, 2022 at 2:38 pm
Commented on: 221005

M 52/195/6'

Subbed 60 sdhps with a #50 kettlebell for the row.

5+24.

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Emilio Estevez
October 8th, 2022 at 12:33 pm
Commented on: 221005

RX

4 rounds + 31 reps


4 rounds + 500m row & 1 round of strict Cindy.


RD1 06:45.70

RD2 06:24.64

RD3 06:29.21

RD4 06:27.00

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Ruiqin Huang
October 8th, 2022 at 6:20 am
Commented on: 221005

3rds+500m+35reps

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Coastie Nick
October 7th, 2022 at 8:31 pm
Commented on: 221005

Rx’d: 6 rds + 289m row


200118: 6 rds + 140m row

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Roger Munger
October 7th, 2022 at 2:38 pm
Commented on: 221005

M/55, Rx'd

5 rds

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Aaron Le-Flay
October 7th, 2022 at 1:24 pm
Commented on: 221005


(edited)
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Artie Di
October 7th, 2022 at 11:56 am
Commented on: 221005

M/54/165/5'9"

5 WEEKS POST MENISCUS SURGERY


RX'D

5 ROUNDS + 10 M ROW

TOTAL 450 REPS + 2510 M ROWING

HELLUVA WORKOUT

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Lincoln Kerger
October 7th, 2022 at 12:50 am
Commented on: 221005

Rx

4 rds + 500m + 15 reps


No compare to data but pretty sure I did better last time. Felt like jello today, just couldn't get myself to "that place".

(edited)
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Eddy Marin
October 7th, 2022 at 12:18 am
Commented on: 221005

first time doing this


4rounds + 562

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Juan Carlos Bermudez Briceno
October 7th, 2022 at 12:17 am
Commented on: 221005

4 rounds + 515 reps

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Troy Bruun
October 6th, 2022 at 10:17 pm
Commented on: 221005

9 mile MTB ride @ Giants Ridge on 10/5


30min AMRAP: 5rds+73reps


Alt. 500m Row/30cal Bike

3rds Strict Cindy


GWU: 3rds

200m Row/Bike

:30 Spiderman

10 Ring Row

10 Lunge Twists


SPWU: Scap pulls/pullups

scap pushes/pushups

wall Sqt mobility


COOL DOWN: shoulders&legs





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Matt Munro
October 6th, 2022 at 10:07 pm
Commented on: 221005

RX 5RNDS + Row + 62 reps of 6th round

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Az Native
October 6th, 2022 at 6:27 pm
Commented on: 221005

4 rounds at 29:25, subbed 400m run for row. Just couldn’t force myself to run more…kicked my ass.

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Christian Simpson
October 6th, 2022 at 3:51 pm
Commented on: 221005

1/18/20: 4 + 350m/-/-/-

Today: 3+500/5/-/-...meh

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Pavel Lyubanskiy
October 6th, 2022 at 3:29 pm
Commented on: 221005

5 rounds

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Roger Iveson
October 6th, 2022 at 2:43 pm
Commented on: 221005

Did 20 min and subbed run for row. 3 rounds plus a run

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Chris Meldrum
October 6th, 2022 at 2:10 pm
Commented on: 221005

Subbed 400m run for row.  Otherwise, as rx’d, 5 rounds + run + 17 reps.


Started off at a pace that would have yielded 6 rounds, but figured this would be unsustainable.  Unbroken for the first few rounds; had to start breaking a few of the push-ups sets in later rounds.  Runs felt good until rounds 5 and 6, where I was riding the redline pretty good.


49m/5'10"/180

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Mathias Bouteille
October 6th, 2022 at 1:53 pm
Commented on: 221005

J'ai réaliser une superbe séance de sport aujourd'hui. Merci beaucoup pour tout ce que vous m'apportez et les entrainement que vous nous partagez. Le Tismé est enfin reboosté à bloc !!

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Scotty McCartney
October 6th, 2022 at 12:59 pm
Commented on: 221005

M/51/5’10”/195


5+226m. Not the strictest of strict pull-ups. Rows in the high 1:50s.

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Andrew Gunn
October 6th, 2022 at 12:22 pm
Commented on: 221005

Beginner:


2 Rounds of


25 SDHP @ 45# then 65#


2x 5 assisted pull ups, 10 push ups, 15 air squats


m/38/223

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Matt Lee
October 6th, 2022 at 10:25 am
Commented on: 221005

3 + 500m + 1 rd Cindy

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Benoit Bequignon
October 6th, 2022 at 8:59 am
Commented on: 221005

RX

5 + 502 (5 rounds + 500m + 2 SPU)

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Amedeo Alessio Cerea
October 6th, 2022 at 7:54 am
Commented on: 221005

Amrap 20’

2+ 500m 1 strict Cindy

Rx

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Aaron Brumit
October 6th, 2022 at 2:25 am
Commented on: 221005

4 rounds + 500m + 34 reps

Round 1 was rx. Rounds 2+ reduced Cindy to 2 rounds.

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Dezert Sky Kiddoo
October 6th, 2022 at 1:01 am
Commented on: 221005

4 rounds + 300m row rx

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Brian Louchis
October 6th, 2022 at 12:16 am
Commented on: 221005

5 rounds

2:00 bike

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Kevin Owen
October 6th, 2022 at 12:02 am
Commented on: 221005

3 rds, 95m row: row 500m, 2 rds Cindy

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Tom Cuff
October 5th, 2022 at 10:36 pm
Commented on: 221005

6 rounds plus 250m scaled, strict ring pull ups for strict pull ups. That row felt horrible

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Michael Bishop
October 5th, 2022 at 10:28 pm
Commented on: 221005

3 rounds for time


500-m row

3 rounds of Strict Cindy


Subbed 5 ring dips for squats (legs r toast)


20 minutes

(edited)
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Mike Andridge
October 5th, 2022 at 8:28 pm
Commented on: 221005

RX plus--

w/20# vest (it was feeling neglected:)

3 rnds plus 500m row

m/52/175

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Derek Eason
October 5th, 2022 at 8:06 pm
Commented on: 221005

Rx with Ski Erg

6 rounds + 9 Push-ups



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John Clarke
October 5th, 2022 at 7:46 pm
Commented on: 221005

6 rounds in 29:24. No chance I was walking back to the rower.


Compare: 6 rounds, 467 meters.

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Antonio Alves
October 5th, 2022 at 5:49 pm
Commented on: 221005

Modified:

--

Complete as many rounds as possible in 30 minutes of:


50 DB SDLHP @ 2x10 kg

3 rounds of 5 negative pull-ups, 10 incline push-ups, 15 air squats.


> 4 rounds + 10 SDLHP

--

Peace.

(edited)
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Lee Robinson
October 5th, 2022 at 5:32 pm
Commented on: 221005

Lee (Sub 200 skips for row) 7Rds + 3Rds strict Cindy in the 8th

Noah (Sub 200 skips and 1-6-9 formation on strict Cindy) 5Rds

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Luis Oliveira
October 5th, 2022 at 5:03 pm
Commented on: 221005

4 rounds + 110m

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Georgina Choukroun
October 5th, 2022 at 4:57 pm
Commented on: 221005

😊 Rx

3 tours

+ 460m row


erreur : j'ai fait 2 au lieu de 3 tours de Cindy dans chaque tour


(stricts pull-ups sur barre de la cage à squats)

(edited)
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Kobe Breazeale
October 5th, 2022 at 4:54 pm
Commented on: 221005

400-m run

3 rounds of Strict Cindy


3 rounds exact

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Steve Day
October 5th, 2022 at 3:57 pm
Commented on: 221005

6 rounds + 147 meter row

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Jay Rinaldi
October 5th, 2022 at 3:51 pm
Commented on: 221005

4 rounds + 295m row, subbed push ups for sit ups as I did a push up intensive wod yesterday.

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Stacey Thompkins
October 5th, 2022 at 3:17 pm
Commented on: 221005

M/47/6'2"/180#


Rx'd

4 rds + 500m + 1 rd of cindy

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Jonathan Elmore
October 5th, 2022 at 2:59 pm
Commented on: 221005

5+500m+5PU

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Michael Arko
October 5th, 2022 at 1:53 pm
Commented on: 221005

Everything strict - pull no kip, push to floor, squat arms crossed

4 rounds + 500m + 5 pull + 10 push

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Remy Lafortune
October 5th, 2022 at 1:51 pm
Commented on: 221005

Thank you so much for this amazing wod.

It's perfect for triathlon off season maintenance.

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Charles Meyers
October 5th, 2022 at 12:13 pm
Commented on: 221005

Complete as many rounds as possible in 30 minutes of:

500-m row

3 rounds of Strict Cindy

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

5rds+320 meter row

(edited)
Comment URL copied!
John Levri
October 5th, 2022 at 11:00 am
Commented on: 221005

Rx


4 rds + 500m 2 rds Cindy

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Costanza Moro
October 5th, 2022 at 9:14 am
Commented on: 221005

4 round +500m rowing 5 strict pull up

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Jamie OKeefe
October 5th, 2022 at 8:13 am
Commented on: 221005

52 M

ECHO BIKE .39 Miles

5 full rounds strict (15 strict Cindy's)

cooked again

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Park Hyunwook
October 5th, 2022 at 6:49 am
Commented on: 221005

M/50/87


4r+502

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Steven Thunander
October 5th, 2022 at 2:44 am
Commented on: 221005

Globo wod: subs for rowing are 400m running, 1/2 mile road bike, or 25 calories assault or echo bike. Hand release pushups can be done today to make sure that your pushups are full rom.

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Chris Sinagoga
October 5th, 2022 at 12:36 am
Commented on: 221005

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Gymnastics and monostructural. Breaking a benchmark test down into separate strength and conditioning parts. Pulling, pushing, squatting, and fundamentals are also themes.


SHORT MEDIUM LONG


LIGHT x


MEDIUM


HEAVY


ENDURANCE SCALE

Sprint the rowing portion, live with whatever happens on the Cindy, or even drop the reps down so you can get more rowing efforts in


STRENGTH SCALE

As is, except do 5 rounds of Strict Cindy with less reps of each (but better quality). Use the row as a recovery for the Cindy portion


STAMINA SCALE

5 rounds of:

1:00 strict pull-up practice

1:00 strict push-up practice

1:00 low squat practice


then row 5k for time


MY STUFF

Ended up cutting it at 20 minutes after I realized I wasn't giving it a good effort, physically or mentally.


GENERAL FEAR LEVEL: 7

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Ahmed Amer
September 12th, 2022 at 12:59 pm
Commented on: Rowing

Rx

15.35

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Jan van Delden
July 1st, 2022 at 6:19 am
Commented on: Rowing

Watch this! Perfect rowing technique by the Croatian Sinkovic brothers in the double scull! Fully relaxed , even at high stroke rates. I use this video as a demo for teaching rowing technique.

https://www.youtube.com/watch?v=wD5ulePWu00

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Graham Doody
August 11th, 2021 at 3:24 am
Commented on: Rowing

I agree completely Eric Love. What a fantastic statement!


Once I discovered the erg and rowing, there was no turning back.


As for bickering back and forth over the video subject's perfect technique, fill your boots. I'll be on the erg beside you with 90% perfect technique pumping you all day long 😆😆✌️

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Graham Doody
August 11th, 2021 at 3:16 am
Commented on: Rowing


(edited)
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Jon Wilson
January 2nd, 2021 at 9:38 pm
Commented on: The Strict Pull-Up

Kipping Pullups

64

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Lindsey Boyle
January 2nd, 2021 at 8:57 pm
Commented on: The Strict Pull-Up

38 pullups

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Sandeep Gadde
January 2nd, 2021 at 3:16 am
Commented on: The Strict Pull-Up

43 reps.. used mixed grip for most of the sets

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Chris Sinagoga
January 2nd, 2021 at 3:13 am
Commented on: The Strict Pull-Up

I just actually re-read that article last night, and when I read this excerpt I immediately thought of the Chris Spealler 100 pull-up video.

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Jonathan Burns
March 27th, 2019 at 8:52 pm
Commented on: Rowing

Replying to Mr. Locatelli-


Rowing technique, like olympic lifting, swimming, and other human movement, is constantly debated- as it should be. You’ll find different schools of thought with varying degrees of competitive success all over the place; in my opinion the best coaches adapt a few key elements consistently across all body types.


You are correct in thinking that the legs are primary in the rowing stroke; it is a hip-driven push, not a pull. The body opens and the arm bend as a result of the hip drive- a core to extremity movement- like the olympic lifts.


In my opinion, the model in this video shows this fluidity perfectly. Her hips initiate the drive, her body opens concurrently with the legs driving down, and her handle quickly and lightly flows to her sternum- and then she mirrors that drive in a relaxed recovery to the catch. Compared to “actual rowers”, the only discrepancy I can see is that she is capable of a perfectly extended spine at full compression, which most folks who only row don’t do (she’s pretty good at overhead squats, too).


In regards to “catching a crab”, you know as well as the next rower that bladework is the key element there- though I agree that being super grippy into the finish is a good way to have rough bladework. Regardless, she’s not demoing bladework, she is demoing erg technique.


Like you, I am a rower, avid CrossFitter, and I want to see “good rowing” in CrossFit. To that end, I teach the CrossFit Rowing Erg trainer course, and do my best to spread the good word to those who’ll listen. This video is great in that it hits all the major points of performance that I cover in regards to basic technique.


Regards,


Jonathan Burns

CrossFit Coeur d’Alene

CrossFit Rowing Erg SME

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Lynne Pitts
March 27th, 2019 at 7:01 pm
Commented on: Rowing

It's a shame that, regardless of language, people are not capable of providing critique without criticism. It's great to discuss the pros, cons, and flaws of a video, but it's not great to have to be insulting about it. Steve walks the line, and Matteo crosses it.

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matteo locatelli
March 27th, 2019 at 2:37 pm
Commented on: Rowing

La tecnica della remata non í¨ corretta. Durante la passata la schiena si apre senza la tenuta dell'addominale e non c'í¨ la fluidití  nel gesto soprattutto nella fase di ripresa e Scommettiamo che il damper í¨ sopra 8 ?? Non pubblicate video improvvisati.

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Lynne Pitts
March 27th, 2019 at 6:57 pm

Google translates, "The technique of paddling is not correct. During the past the back opens without holding the abdomen and there is no fluidity in the gesture especially in the recovery phase and We bet that the damper is above 8 ?? Do not publish improvised videos."

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Eric Love
March 24th, 2019 at 12:30 am
Commented on: Rowing

"It is a human polygraph of physical and mental performance."


Perfect summation!

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Steve Lewis
March 27th, 2019 at 3:26 am

As a former rower who also is an avid cross fitter it pains me to see an official video on the crossfit site of someone doing the erg 100% wrong. The erg is a leg exercise not a chest exercise and pulling a oar into your chest gets you literally thrown out of the boat due to “catching a crab.” Please take a video of a trained rower using the erg it will save a lot of folks injuries.

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David Smith
February 7th, 2021 at 2:16 am

The Olympic silver medalist in the video above is pulling to her chest when on the C2 rower.

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Katina Thornton
February 12th, 2019 at 3:24 am
Commented on: The Push-Up

I have struggled with keeping my elbows in close to my body. Form is so important and it is worth the extra effort to do these movements properly.

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DAVID NELSON
January 15th, 2019 at 3:16 pm
Commented on: The Air Squat

I have a pain on the interior portion of my right knee when I try to squat below the knee hinge. Any ideas on building that up so that I can squat fully?

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Adam Coleman
January 16th, 2019 at 9:27 pm

I had similar problems awhile back. I did alot of work with bands. Clamshells. Lateral shuffle. Banded squats (slow squat, concentrate on pushing the knees out). Worked pretty well for me, but I'm not PT or other expert by any means.

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Brady Scanlan
January 17th, 2019 at 12:41 pm

I would definitely see your doctor about it. No sense making a bad problem worse. I'm guessing he will recommend seeing a physiotherapist. Mine did amazing things for my shoulder.

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