Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Post rounds completed to comments.
Compare to 210321.
Scaling:
Deconditioned athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed.
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
3 ring rows
6 assisted push-ups
9 squats
Comments on 220927
87 Comments
Can't see the video when logged in.....? Any ideas?
Thanks
CFWUx1 1 rnd of Cindy
24r
11 rounds w/ jumping pull ups.
615 reps rx’d
615 reps rx
CINDY
5 rnds
3 strict pull ups
9 push ups
15 asq
16+2
RX’d
27:01
13 rounds
20 + 11
Strict Pull-ups
M/54/175/5'11"
16 rounds plus 4 reps
M/38/5'9"/193
I first started Crossfit when my brother got back from deployment and told me about this workout site him and his buddies would do when they were sent all over the place, this must have been 2009 or '10 (i tried to look up but the leaderboard doesn't even go back that far anymore). anyway we did soley mainsite wods at globo gyms and later video submitted our open scores we were hooked. Many years later I've done lots of fitness since then but last week i was feeling nostalgic and wanted the oldschool feel of the .com so i logged in to see if y'all were still there and sure enough there you all were. this was my first solid week doin mainsite wods the feeling i get doin wods with basically anonymous people from around the world knowing we are in this together is a beautiful thing, thank you community. And thank you to Crossfit for keeping the mainsite wods up! these workouts continue to be simple beautiful brutal and elegant. to paraphrase 'one of the three ways to find meaning in life, is to have the right attitude in suffering' - Viktor Frankle, Mans search for meaning.
28:09rx
welcome back, i've been here since 2008 as well!
Great to have you back! I've been following mainsite since 2007, but didn't start posting until 2020. I couldn't agree more that the community is awesome. Very well done today by the way!
awesome score, nice comment!
18 + 5 push ups
M/27/5'8"/170lb
CrossFit AFK
21+17 - Rx
(Last time I got 22 flat. All time PR is 22+11. Push-ups fell off after about 10min mark. Happy with this considering I've put on 15lbs of muscle)
29 rounds + 11 reps
Rx
Rotated thru four different PU grips, push-ups done on push-up bars
20 rds
Terrible air quality again today…not good for Cindy. Did 6 sets of 10 strict chin-ups E4-5m, then 6-7 sets of 20 slow air squats 2” short of lockout and heels elevated on a 10lb crumb bumper with about 2m rests. Holy quads!
A couple English muffins for breakfast.
178lb./43y/176cm.
Today: 13+3/-/- (coming off 1 month back injury)
3/21/21: 18 + -/-/-
10/30/20: 15 + 5/-/-
02/18/20: 16+5/10/3
21 rnds Rx
M/35/197
F/52/5'6"/147
10rds + 7 push-ups
Warm up
Modified: 12 min, banded strict pull ups
6rds + 8
17 + 5 Rx. Starting again.
23+15 rx
M/53/175/5'11"
23+6
Rx
M 52/195/6’
20+10.
14 rounds
15 rounds + 2 pull-ups
13rnds + 12reps rx
21 rounds
started and ended with a mile prior to starting the 20 minutes clock so that I could make it a murph.
11 rounds + 2 pull ups a RX
Amrap 20 min
pull up with 90lb resistance band
push up on incline
air squats
15 rounds + 11 reps
Rx 20 rd + 22 rep
@ Chris S. , Lincoln K, and Jonathan E: Thanks!
15+2, just got nothing in the tank…last was 18+5+10+1. Ugh.
10 rounds + 1 rep Rx'd
(9/9/2021 : 8 rounds + 1 rep en scaled knees push-ups)
Coastie you bastard! Haha. Great work my man!
20+6 Rx
Strict Cindy (Mostly)
First attempt since surgery 2.5 years ago.
14 rounds (pr)
Previous best was 13 rounds. Very happy with that. Have only been able to do pullups without weight assistance and without too much pain for a little over 3 months.
10 Rounds
Completed 9/28. Home gym.
22 R + 5 + 10 + 4.
2021 - 19 R + 4
20 rounds as Rx’d
Did it as EMOM
could not keep it for 30’ (Chelsea)
20 minutes:
5 assisted pull-ups with green Rogue band
10 elevated knee push-ups
15 squats
Total: 9 full rounds
===========
50yo/5’7”/116#
Scaled to AMRAP 12
3 assisted pull ups
6 push ups
9 squats
6 rounds
m/38/222
11 rds
23rds Rx
Can't remember if that's 15 reps or 2 rds + 15 reps shy of PR. Probably could have pushed for it but wasn't really minding my time all that well. I just wanted to hit more than what I did Saturday - 17 rds slow coming off my week off.
Chris S. and Coastie Nick! Dudes that is astounding! Mad respect for ya'll!
Sure wish that Reply function still worked HQ!
M/39/160
5 Ring Rows (Parallel to the deck)
10 Push-ups
15 Goblets Squats #10
15rds+15
Modified
--
AMRAP in 20' of:
7 inverted rows
10 half push-ups
15 squats
> 14 rounds + 3 rows
--
Peace.
Nice Job Coastie Nick!
13+8
Shoulder popped a few times so quit kipping in rd 9
13+19 RX
Easing back in.
Made it a strict EMOM 20.
Rx
23+1
20210321: 20 rounds
20201102: 17 rounds
Completed between meetings
M/30s/225lbs
Son(14)
Rx
15+4
23 + 11 Rx
m/42/195
Beginner as prescribed
15...lost count
Scaled to:
”Peggy”
20 minute AMRAP of:
1 Pegboard
10 Push-ups
15 Squats
18 rounds
Rx’d: 32 rds + 9 reps (PR)
210321: 31 rds + 12 reps
This was my very first WOD back in 2007. I finished 9 rounds then. My PR is 23 strict. Today I finished 22+12 strict and I couldn't be happier. Maybe next time I'll get 23 and some change. I have done this WOD dozens of times in the past 15 years and have always respected Cindy for being the spark that lit a fire under my ass and made me fall in love with CrossFit. Thanks Glassman and all for everything.
41/m/160
18+4
Thanks Jim and Mike, definitely glad with the results there. I just tricked myself into little milestones and pretended my workout was finished after I got them... then "okay, maybe I'll see if I can get 20 before 12 minutes..." etc.
Both of you two had nice scores as well! Keep up the consistent work!
Lee (Strict) 26+10 Rds
Noah (Sub 1 Strict PU 3 Push Ups 9 Squats) 33 Rds
20 rds
16:10
7 round in 20 minutes.
Chris, super fast. I took a quick back stretch break before each set of squats as I was getting up, 2 deep breaths after each round, and a quick water gulp after each 5th round. You musta skipped all of that!
Jonathan, Michael and Mike, nice improvement!
22 rounds + 10 push-ups
10/31/2020: 23 + 5 pull-ups
3/4/2019: 21 + 5 pull-ups
1/10/2019: 20 + 3 squats
8/18/2017: 21 + 5 pull-ups
11/12/2015: 24 + 5 pull-ups (pr)
1/2/2015: 23 + 9 squats
10/11/2013: 21 even
1/6/2013: 21 + 2 squats
59/5'8"/155
mostly strict pull-ups, a few kips towards the end
22 rounds + 2 pull-ups
25
21 on 210321
Afternoon beginner with rings 20
Wife banded PU and knee on mate Pushups 10 rounds
25 rounds + 1 pull-up
new PR, 2.01 rounds over last time (23.00)
note, last year PR was by 1+ round (~21.20?)
Chris S.
Dang!!!! Great work!
Rx:
12 rounds+13
Cindy--Strict
15 rnds on the buzzer
m/52/175
compare to
April 12, 2019
Cindy strict--13 rnds plus 5 pull ups
Globo wod: As Rxed for most of you. Hog a space near a pullup bar and get at it. If for some reason you don't have a pullup bar today sub either inverted rows on rings or a railing, or a barbell in a rack, or heavy dumbbell rows as a last resort. If you can't kip on your globos bar or are using a door gym do strict Cindy today.
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
A test to see how much of an endurance dose gymnastics can give you. Squatting, pushing at midrange, pulling with skill.
SHORT MEDIUM LONG
LIGHT x
MEDIUM
HEAVY
ENDURANCE SCALE
Drop the pull-up and push-up numbers so you can do them unbroken through at least 12 minutes. Also cut ROM on pull-ups if you don't have full ones
STRENGTH SCALE
Strict pull-ups, strict push-ups, lower than usual squats
STAMINA SCALE
Unbroken on everything, even if it means resting between exercises
MY STUFF
30 rounds on the dot as rx'd. I'd consider this a pr. Really happy and surprised. I did 30 + 5 as a junior in high school (sept. 06) but I don't think the squats were standing up all the way. But butterfly pull-ups didn't exist then either so...
GENERAL FEAR LEVEL: 8
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
10 rds + 15
jumping pull-ups
I feel the kipping pull-up and the strict pull-up accomplish different things physically and are very different when programed in a workout.
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.
I imagine you might feel the same with kipping HSPU?
Basically, that is correct, Jade. The kipping pull-up is an ineluctable consequence of high rep strict pull-ups. Before an athlete gets to 40 pull-ups the kip arises spontaneously. It doesn't need to be taught and perhaps should not be.
My thoughts on the "kipping" HSPU can be found here:
https://www.crossfit.com/?topicId=article.20191230121702384
I am not a fan of the "kipping" HSPU!
Thanks Coach (CrossFit has changed my life). Is this because of risk of injury or just wrong trajectory for progression. I always liked the kipping pull up because it allowed me to get much more volume and i figure it builds coordination, strength and flexibility amongst a bunch of muscle groups big and small. Full disclosure: i can't do 5 strict MUs and probably never will. JonNYC (XF since 2008).
What are your thoughts now regarding this early publication on the CrossFit journal? Anything that you would put forward differently? http://library.crossfit.com/free/pdf/32_05_Kipping_Pullup.pdf
Try creating ground tension backwards while lowering into your squat. MeatHeadMonk on ig if you need help understand what that means.