Cindy
Complete as many rounds and reps as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
Compare to 251125.
Post your rounds and reps to comments.
Stimulus and Strategy:
Today's workout is a classic benchmark. Cindy remains an excellent test of gymnastics stamina and cardiorespiratory endurance. There are two ways to get a PR today. The first is to perform the same variation you did the last time and complete more reps and rounds. The second is to try a more difficult variation. To hit the stimulus, plan to complete a round in less than 90 seconds for the majority of the workout. Reduce volume to as few as 3 pull-ups, 6 push-ups, and 9 air squats as needed. Beginner athletes will work on a 2-minute clock for 10 rounds, using any remaining time in the interval to recover before the next. Advanced athletes with the capacity for completing 20+ rounds of this workout should consider wearing a vest. Be sure to record today's score and scaling options used to reference for retests and similar workouts throughout the year.
Intermediate option:
Same as Rx’d.
Beginner option:
Every 2 minutes for 20 minutes, complete:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats
Resources:
The Kipping Pull-Up
The Push-Up
The Air Squat
The Strict Banded Pull-Up
The Hand-Elevated Push-Up
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Comments on 260509
58 Comments
24m 38s
* 15 Back Squats @60kg rather than DL
Still restricted for PVD in right eye:
20 mins-5 assisted strict pull ups on stall bars, 10 elevated push ups on middle bar, air squats, as written:
17 rounds + 8 reps finished 18 in extra :38
Lots of beastly results on here at Rx & Rx+! Amazing job, all!
13R + 10 reps. Rx
M/42/RX 20 on the dot.
24 + 6
Compared to 23
18 ROUNDS+ 5 pull up
20 AMRAP
3 pull ups (first 2 rnds 5 pull ups)
10 push ups
15 Squats
11 rnds
Did a super-sized of Cindy:
800m buy-in, then:
5 Rounds of:
-15 power snatches (75#)
-4 rounds of Cindy. (I call it Randy Loves Cindy!)
Finally, cash-out with an 800m run.
Time 37:16
Beginner option:
Every 2 minutes for 20 minutes, complete:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats
19 total rounds
45M
RX 16+2
Strict Pull ups 1-7, then 8-16+ used assistance band
Deficit push ups unbroken
Air squat unbroken
I feel like next time I should be able to wear a vest.
Great workout, thanks.
56M
17+1 rep
Banded pull up
work on kip
15 + 1
RX 17 + 15 reps
Every 2 minutes for 20 minutes:
5 pullups
10 pushups from knees
15 air squats
Notes: completed. Split pullups 3+2, pushups 3+3+2+2.
19 rounds + 5 reps
No hand grips
Champions Club Scaling Notes
RANT
That's crazy... this was also the workout year-to-date 20 years ago (just with Mary as an alternate option).
The one Bible line that really got me into practicing my faith seriously is "You can't be a slave of two masters." And last May, while coaching a session of push-ups and talking, I realized that all of our other masters become visible in a CrossFit workout.
How often do you obey comparison? You see what is happening for someone else and assume you are meant to experience the same thing; add weight when it might not be appropriate, let the form get sloppy to keep up, try a different program, overwork, etc. Instead, being content with where you are on any given day, at any given point of a workout would make those faults look very different.
How often do you obey fear? You don't fall under a clean, you hold yourself back on a run, you "pace" a workout and claim it's good strategy, you do a plank instead of a handstand... what would it look like to obey courage instead?
How often do I obey comfort? I mean, I know I can, theoretically, get 30 rounds of Cindy... if I really wanted to... and there would be nothing dangerous about it... but 20 rounds feels so much better! How much different would that workout look like if I obeyed suffering, knowing the good things that come afterwards?
How bout this one: how often do I obey guilt? I'm a gym owner and this workout came up, so that means I need to do it today in order to lead by example or else I'm a bad coach. But on the other side of that, obeying freedom means an entire array of workouts open up that can allow me to lead by example. Or, shit, take an extra rest day! Some of my people need to see that example being set as well.
Cindy is one of those workouts that can really expose anything and everything within the course of the longest 20 minutes of your life. Especially for you seasoned vets, I think there is so much insight to be found if you are aware of each decision you make. Did you choose to take two breaths between your last squat and your first pull-up? Great work, you just obeyed comfort, you pansy. Are you ignoring the elbow pain every time you do a push-up? Yup, you're obeying pride, and not humility. How are these push-ups looking at the 8-minute mark? Are you choosing to act on confidence that you can put up a good score and keep good form/ROM, or are you choosing to act on doubt and allow slop?
How many times have you guys done Cindy? Do you really think your score means anything substantial at this point? I'm going to guess you would hit a pr 3 out of 10 times, which is a pretty good spot to be in; it means you're in the ballpark of your best overall fitness, and if the day is right and your body is feeling it you'll rip it. But I'm going to keep encouraging you guys to use a workout like today to bring some awareness to other areas. Have any of you done Cindy with counting your seconds not working instead of counting rounds? Have any of you tried to talk out loud the entire workout? Have any of you added an extra 10 seconds to the end of the workout every time your form gets sloppy? If you're 4 or 5 years into this thing I can definitely see the focus being on the movements and scorekeeping. But you guys are like 15 years into CrossFit! Unless it's one of those days where you're feeling it for real take this opportunity to really examine what your scouting report would look like. When exactly does comfort talk to you the most? And does it use the legs or arms or lungs as its main method of communication? What is the real reason you break up push-ups? Are you sure it's your muscular stamina, or was it a choice? Don't make assumptions either, your initial thought might be different than the reality of what is going on 15 minutes into this thing. Looking at workouts through this lens has really helped me stay locked in and not just go through the motions, and it's opened the eyes of a lot of the Champions Club peeps as well.
16+5
16+5
1. 20
2. 11
3. 9
Total: 40
(20+11) with a vest
Pull-ups unbroken
Push-ups (6-4 throughout)
Air squats unbroken
Round times
R1 | 00:46 |
R2 | 00:56 | +10 s
R3 | 00:59 | +3 s
R4 | 00:58 | -1 s
R5 | 01:00 | +2 s
R6 | 01:01 | +1 s
R7 | 00:58 | -3 s
R8 | 01:01 | +3 s
R9 | 00:59 | -2 s
R10 | 01:01 | +2 s
R11 | 00:59 | -2 s
R12 | 01:00 | +1 s
R13 | 01:00 | 0 s
R14 | 01:02 | +2 s
R15 | 00:58 | -4 s
R16 | 01:01 | +3 s
R17 | 01:00 | -1 s
R18 | 01:01 | +1 s
R19 | 01:03 | +2 s
R20 | 00:56 | -7 s
Ø 00:58
Finished every round after round 1 b/t :20-24 and started again at :10
Here we go! Do honest pushups and squat to depth everyone :) If you are below the 90th percentile in the open and your Cindy is more than 21 rounds you are doing it wrong LOL