남(m)/46/171cm/97kg/230109/

Candy

5 rounds for time of:

20 pull-ups

40 push-ups

60 squats

OR

Maggie

5 rounds for time of:

20 handstand push-ups

40 pull-ups

60 single-leg squats, alternating legs

Share your choice of workout, at-home modifications, and time in comments. /

50분만 실시함 Maggie 실시함 1라운드+풀업 33회( handstand push-ups 모두 반칙, 피스톨 반칙 다수)/

월요일 저녁와드

CFWUx2 10pullups,10pus,10sq 2r

23:23

M/38/175cm/72kg

25'50

6R+3r. 20 minute AMRAP of 10 strict ring pulls, 20 fist press ups, 30 sit ups (knee injury).

did 1/2 Candy

11:31

Maggie - 40:58 - Rx

Candy - 35:01

That sucked

28:30 Maggie 3 rnds

35:38 -candy rxd. Unbroken pull-ups. Regular kip. Strict gymnastics push-up. Last set of squats unbroken. First set of pushups in 10-9-8-7-6 then sets of 5 or less for the remaining 4 rounds. Cardiovascular fatigue felt better after round 3 for some reason.

185/41/69”

RX 25:14.8

1-4:00

2-4:53

3-4:38

4-5:39

5-6:01

Maggie. 2:07:47

4 rds Candy

20:46

M/42/6’3”/215

25:50-ish... pushups coulda been cleaner, and I bet they were in 2018.

prev:

26:11

Candy - pushups on push up bar - 24:38

M/34/6'/175#

Scaled to:

20 AMRAP

5 strict handstand push-ups

7 strict pull-ups

10 single-leg squats

11+2

Candy Rx’d

16:29 (PR)

Last time was 19:52

3 rounds for time of:

20 pull-up

40 push-up

60 pistol

Time cap: 20’04”

Candy-jumping pullups, all else rx. 27:30

Scaled

20 rounds

5 strict pu

10 push up

15 squat

22m26s

Maggie 38:34

M/25/5’10”/165

Broke it up 10-5-5/15-10-10-5/20-20-20

probably had a couple no reps on handstand push-ups in 5th round

24:49

Candy

Three rounds as rx’d was enough for me today...still recovering

18:08 (3 rd’s as rx’d)

36:50 doing 3 rounds RX of Maggie, 2 rounds RX of Candy.

I used this article back in 2007 to make a set of boxes. Still have them 13 years later!

46:35

Candy, ring pull-ups

Candy scaled 50%

5 rounds:

10 pull-ups, kipping

20 push-ups (last 2 rounds on knees)

30 squats

23:18

61/M

Candy

27:57 rxed

broke each round into sets of 4: 5-10-15.

don’t know if that’s permitted, but, there you go

42:05

Candy scaled/subbed to 5 rds of 20 banded jumped chin-ups / 40 knee push-ups / 60 air squats

M / 41yo / 176cm / 71kg

Rx 25:30 :)

1-3:53

2-4:29

3-5:32

4-6:26

5-5:06

I found the push ups harder than usual. Not sure if it was a mental thing or the amount.

Candy

5 rounds of:

20 pull-ups

40 push-ups

60 squats

Did this in 27:28

M/43/5’7”/150#

Candy RX

16:28

i was trying to go 15 or less but died out on push-ups in round 4 and 5. Every year for lent I do 100 V push-ups a day besides the wod, tip time this year was 1:56 for all 100, so I thought I was ready for this one today..... nope

Candy

Strict pull-ups

25:45

1st day back in 6 months, coming off abdominal surgery and a shoulder injury. (Honestly, was always a beginner though.)

Modified Candy:

20 banded rows

30 push-ups on box

40 air squats

36:27

¯\_(ツ)_/¯

M/64

Candy

Rx - 18:45

'Candy'

Rx' 22:24:01

Candy-- Rx 21.16; rounds 4-5 brought the pain

Candy

Rx 21:27

Candy: RX: 20:14... Felt really good rounds 1-3, but round 4 broke me off. Next time I think I’ll split up the sets in the beginning instead of trying to go unbroken.

Maggie 87:18 Rx

Candy 29:51

Subbed ring rows for pull ups

Man is my chest pumped.

32:29, scaled.

Scaled pull ups to bent over row, 50#

Rx push ups

Rx air squats

Candy 4 rounds

21:10

compare to 6/11/18 same scale 26:11

Jackie:

4 rft

16 jumping pull-ups

32 knee push ups

48 squats

17:23

Candy Rx, 37:58

That was tough...round 4 killed me.

Candy, modified for beginner

5 sets for time:

5 pull-ups (strict, assisted w/ band)

20 pushups

20 squats

14:18

33:27 Rx

door way pull up bar. Did about half of the reps with an old school kip.

push-ups were brutal

29:50 Rx

Maggie Rx

43:21

That's the most pistols I have ever done by far...

Now, about tomorrow's WOD...

m/51/5'11"/200#

Candy

22:01 Rx (PR)

Compare to: 28:27 Rx ( had to use wood beams under a deck for pull-ups since we were on vacation)

TeleGRIT is going to love/hate me on Thursday.

"Candy"

5 rounds for time:

20 pull-ups / inverted or bent over rows (I may offer sit-ups as an option in case they're tired of bent over rows by now... it'll encourage the seated folks to get out for the push-ups, too)

40 push-ups / chest press (band or plate)

60 squats / dips

= 100-200-300

Scaled rep scheme options:

16-32-48 = 80-160-200

12-24-36 = 60-120-180

WARM-UP (adapted from Bryan Rosen's warm-up)

2 x :30 ea

jumping jacks / seated jacks

high knees / 90 deg arm swings

2 x

10 ea spiderman / over-unders

10 bent over rows (light or no weight)

10 pass throughs

5 top-half rows

5 bottom-half rows

5 rows

:30 plank / seated plank

5 top half push-ups / top half chest press

5 bottom half push-ups / bottom half chest press

5 push-ups / chest press

10 tempo squats / tempo dips

10 squats / dips

PRACTICE

2 pull-ups / rows

4 push-ups / chest press

6 squats / dips

28:13

Later it was a big struggle to do more than 10-12 push-ups without a fail. Early rounds were strict chest-to-ground but the later rounds ... not so much.

3 round candy 15:55. Finished a 4th round of the pull-ups and pushups at 20:15

candy

19:22 Rx

compare to 180611: 20:50

would like to do Maggie someday, but want to make sure I’d have a week to recover. Ha!

Candy Rx’ed

=15:10

(unbroken minus round 4/5 push-ups)

If staying in push-up position does not count as breaking a set, then I went unbroken in round 4 too.

Will possibly go for Maggie at a later time.

I had to modify this workout even more than I thought I would, so I probably shouldn't call it "Candy" anymore.. haha. I tried looking for pull-up mods, but I didn't like any of the door or table ones I found. Here's what I ended up with:

5 rounds for time of:

10 hand release push ups

20 sit-ups

30 squats

15:19

Candy

Rx 22:33

Candy (5 rounds) 33'

5 rounds for time of:

20 pull-ups (strict)

40 push-ups (strict)

60 pistols (assisted)

32:50

M/50

5 rounds

8 handstand push ups

16 pull ups

32 squats

20 min

1 mile Run cool down

M/21/6’1/165lbs

Candy

RX 26:46

Candy Scaled

5 Rounds

15 Pull-ups

30 Push-ups

45 Air Squats

28:30

Candy

25 ring rows vice 20 pull-ups

push-ups and squats rx

24:50

180611: 23:09 Rx

Candy option two 22:05

Option two

Nice work out!

55 YOM 5’6” 210

scaled

3 Rounds for Time

20 Banded Chins

40 Pushups

60 Air Squats

26:03.

Candy

25:59 rx

M/32/5’10/172lbs

Candy

RX 10.25

Strict pull ups and all rounds unbroken.

Strict Candy

29:57

Ouch

Maggie - 39:58

Single leg squats down to 16" stack of plates

Candy - RX

39:37

Maggie

RX 44:22

...and it took me about ages ^^ Had to switch to strict pull ups after 121 pullups because my hands were about to rip. Actually set a TC at 35mins, but just had fun to go on.

Candy rx--strict pull ups on yoke fat bar

32:27

m/50/175

compare to with same scale was

33:20

Candy

RX 22.55

pushups killed me mid way! And I froze my tits off as it’s like 18 degrees colder in UK than it was yesterday!

5 rounds

15 pull-ups

30 push ups

45 squats

33:14

Strict Candy

24:00

43/1.78m/77kg

Rx

27:26

Maggie

RX:37'27''.

https://youtu.be/zBSClr9pzRc

▶ INTENDED STIMULUS

.

These are Cindy and Mary, muscular cousins. Even though we don't want to hit failure, the stimulus this workout is seeking is to turn the original benchmarks from aerobic focused into stamina focused. Cindy and Mary slowly get you by the mere volume of rounds. Candy and Maggie make you burn. That said, we still want some aerobic favor to these workouts. This means you should adjust the number of reps and the movements so that you can get Candy done in the 15-20-minute window and Maggie in the 25-30-minute. Choose the number of reps based on the movement that is hardest for you. For Candy, if your push-ups die hard and fast, choose a number of push-ups per round you can complete with at most 4-5 breaks in the later rounds. The same applies to Maggie. When deciding which one to choose here, go by feel. Whatever looks more fun is the right call. Just make sure you scale yourself appropriately to meet the stimulus. Let it burn!

▶ OPTION 1

Candy

5 rounds for time of:

16 pull-ups

32 push-ups

48 squats

OR

Maggie

5 rounds for time of:

16 handstand push-ups

32 pull-ups

48 single-leg squats, alternating legs

▶ OPTION 2

Candy

5 rounds for time of:

16 jumping pull-ups

32 rack push-ups

48 squats

OR

Maggie

5 rounds for time of:

16 box handstand push-ups

32 jumping pull-ups

48 toenail single-leg squats, alternating legs

▶ OPTION 3

Candy

4 rounds for time of:

16 jumping pull-ups

32 rack push-ups

48 squats

OR

Maggie

4 rounds for time of:

16 pike push-ups

32 jumping pull-ups

48 toenail single-leg squats, alternating legs

GENERAL WARM-UP

400 meter jog

2 rounds of:

20 spiderman lunges

10 ring rows

10 PVC pass-throughs

SPECIFIC WARM-UP

Pull-up

10 kip swings

5 sets of 2 kip swings + 1 kip

3 sets of 2 kip swings + 1 pull-up + 2 kip swings

5 kipping pull-ups

Push-up

30-second high plank

5 top-half push-ups

5 bottom-half push-ups

5 push-ups

Squat

10 squat therapy reps

10 air squats

Practice

1 round of:

2 pull-ups

4 push-ups

6 air squats

AT HOME VERSION

Candy

5 rounds of:

20 V-ups

40 push-ups

60 squats

OR

Maggie

5 rounds of:

20 handstand push-ups

40 backpack bent over rows

60 single-leg squats, alternating legs

Champions Club Scaling Notes

RANT

Seriously, has anyone besides Kelly Moore ever done Maggie? Does anyone even remember Kelly Moore? I've never met her but good Lord I felt like such a pansy high schooler seeing my times getting hamblasted by a middle-aged woman.

NEW TO CROSSFIT SCALE

Just do Cindy

MAIN DECISION

Obviously not which workout you're going to do. The main decision I think would be to decided where you have the capacity to go to "that place" on this workout. It might be doing all pull-ups unbroken each round, or all squats unbroken each round. Or just to kill yourself on the entire thing.

WHAT ABOUT THE MOVEMENTS

Pulling - overhead, skill (kipping), connection

Pushing - midrange, connection,

Squatting - no weight can't be that difficult right?

WHAT ABOUT THE REPS

The thing I like about this rep scheme is that you don't have to change it to get a different response from the workout. If you have the capacity, you can make this thing a heavy-breather. If you don't, then it becomes a leg/arm burner.

LEARN HOW TO COOK

Refer back to Main Decision. Adjust the tempo of the movements leading up to your "that place" movement if you want to make it more likely you'll go unbroken.

I DON'T WANT TO COOK, JUST GIVE ME FOOD

The meal is right up there. It won't taste good, though.

GENERAL FEAR LEVEL: 9

Globo/home scale: As Rxed. If needed, sub some sort of row for the pullup. This includes odd object, dumbbell/kettlebell/barbell, banded, from a railing, or ring row. If you usually do pullups but are subbing rows in due to equipment limitations, do additional reps as needed or make them harder to make them equivalent to the stimulus from the pull ups. If using a door gym and restricted to strict pullups, cut the reps down to a point that you can complete them in the same time frame that you would normally do 20 kipping pullups. Or you can do this "Strict" for the extra challenge if you are proficient.

Where have the barbells gone? It’s been like 2 weeks