CFWUx1 +1 Cindy
24:02

What is a "Full Grip"?  Do the Crossfit movement standards require you to use a supinated grip for strict pull-ups?

Kipping Pullups
64

38 pullups 

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

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.

41:30 Rx'd 

Thanks for simplifying a complex system (the body) into a simple explanation.  

25:38

35:56

25:39 Rx’d

Bike - 1 hour

2R+30r in 30 mins. Subbed mix of sdlhp/wall balls for row 100 R1, 80 R2. Rest Rx. 100 took me 5 mins. Might have bitten off a little too much. Exhausted after R1.

33:49 scaled. The whole is sometimes much greater than the sum of its parts in CrossFit.
4 rounds of “Cindy” each round. Accidentally did 15 pushups each round for the first 7 rounds! Did 5 pushups per round for the remaining 5 rounds. All pull-ups unbroken supinated grip strict chest to bar. Oof!  First row was intentionally slow, times were 4:04, 4:08.2, 4:09.4

34:38 strict except for 4 sets of pull ups. 

21:25 rx

21:25, sub row by 4mim DU

2 rounds, and subbed 800m run for row

22:45

Rx
27:55

25 min Amrap 3 stone to shoulder 150, 6 pull ups, 12 push ups, 24 kbs 53, run 400m 5 rounds plus 3 sts 

Managed to complete in time of 42:34.

43:26 rx

Round 1 12:13
Round 2 14:47
Round 3 16:26

M50/5’5”/155

3RFT-

500m row
5 RDS Cindy, strict pull-ups 

28:00

34:30 RX 
F/29/145 

M/44yo/5'8/#200
29:53

scaled to 
5 ring rows
10(5/5) landmine press (bar + #25)
15 squats to a ball at parallel

left pec + left knee injured

I got to the final round and the 3rd set of cindy and had to call it. 45mins. Not my finest hour

24:51 Rx’d and unbroken 

RX - 34:57

28'14" RX

Push Ups: 5 - 5 (First 3 rounds in Cindy 1 --> ub)
Pull Up: First round in each 5 rounds doubles and singles. After that 3 - 2 and 3 - 1 - 1.
Rowing: 1'58" pace average

RX 26:24 

38:20 rx

35:07 Rx 

M/62

Rx - 33:35

31:10

RX 30:26 but Had to run through the hole gym between rower and pullupbar

M/56/6'2"/178
33:46
(had drag factor set at 150)

As rx’d, 31:11.

That was a hard one!  Rows were 3:54, 3:55, 3:59.  They definitely made the Cindy portion harder.  Strict pull-ups mostly unbroken, broke 3-2 in a few of the later rounds.  Unbroken pull-ups until starting round 6; from there on, broke 6-4.  Unbroken squats.

45m/5'10"/185

M/31/5'9/175

29:55 Rx

Scaled
3 rounds for time of:
1,000-meter row
5 rounds of scaled Cindy
1 round of scaled Cindy is 3 strict pull-ups,
6 push-ups, and 9 squats.
30:37

48:10

242(020210) -8.5

47:51 RX

Subbed 800m runs for rows (no rower).
Otherwise RX.
32:05

26min35s!
疲れたw

33:00 2 rounds (subbed jumping pull ups and knee push ups)

26:09, 2 rounds only 

no rower, subbed 800m run.  went extremely slow and had to stop after 3rd run (short of the last 5 sets of Cindy) for a work emergency.

32:00

36.55
Scaled to negative pull ups

39:42Rx 

28:28rx

Thanks Coach

40:16
Scaled 
3 rounds of Cindy 
Band pull ups 

RX
35:23
*after a weekend up north
and 3 hr drive home
m/48/175

32 / M / 5'9" / 140lbs

2 rounds
15lb dumbbells SDHP x30
Strict ring pull-ups x4
Push-ups x8
Squats x12

17:59

First WOD in eons. Meant to do 3 rounds but couldn't take it.

Scaled

Third of a mile run (for row)
The rest the same
27:30

My scaled version/
500 meter row,
1 row Cindy (2/4/6),

500 meter row,
1 row Cindy (2/4/6),

500 meter row,
1 row Cindy (2/4/6).


18:51 

Pull-up using = row ring pull ups.

Push up=from knees.

Squats=air, all deep and good form.


______________________________________________

Next time I will do the 5 rounds of Cindy scaled between each of the 3 rounds of meter rows...I didn't understand the WOD.

43:21

Curl pull ups (couldn’t manage strict) 

29:02 rx

Scaled to 3 rounds of 
1k row
5x Cindy (5 ring rows, 10 knee push-ups, 15 squats)
48:25

No way I was gonna DNF!  That old saying; slow is smooth and smooth is fast....does that mean I was lightning fast??  😂🤣😅

49:44 - 3 rounds

1000m row
4 rounds of Cindy.  Not 5

Grey band pullups. 

Stay with this, but move faster. 

Subbed row for 800m run.   

RX for the rest. 32:06. Was unbroken first 5x Cindy, Unbroken next 2x Cindy, and had to break pull-ups on rest. Will be happy to do this one again completely unbroken. 

Scaled
no rower
50 SDLHP for rower

3 Rds of Cindy 
5 jumping pullups
10 pushups
15 squats

34 mins
#crosssfitnewbie

24:10 RX

41:00 Rx

No room, i did 1km assault bike, pullups, pushups, squats all strict. 
Time 30 minutes 

800m run instead of row but: 31:08

M/44/6'2"/185#

Rx'd 
32:28

43:58
800m run, Blue Banded PU, PU, shallow squats.

25:29 Rx It was a grind. 

28: something w/ ring rows. Elbow felt great, but not going to push it.

35:48 kipping push-ups and pullups

Subbed 800 meter run for row
33:31

Scaled:
3 rounds of:
500 m row
5 rounds of sorta Cindy-
5 burpees
10 bar push ups
15 air squats

34:19

Wowza.

29:30 RX

44:28 Rx Cindy with strict pull ups is a game changer

My first time scaling for myself, and I performed this in 23:58.  The rounds of rowing were 3:00, 3:13, 3:45

800m row
5 Rounds of Cindy
    3 pull-ups
    5 push-ups
    10 Air Squats

This was rouuuuuuuugh. Loved the strict pull ups! 

M/33/5'10"/185lb

30:08 RX

Modified the pull-ups, as we had no access to pull-up bar... substitute bent over rows 

3 rft
1,000 meter row 
5 rounds Cindy(ish)
5 bent over rows 135 lbs
10 pushups 
15 air squats 

34:11

25:02 Rx. Lovin these triplets!

As Rx: 37:54

26:05 Rx

22:32 I did 2 minutes of single unders unbroken instead cause my gym doesn't have a rower 🙄 

33:39 kept the pull ups strict. 

21:54 RX 

I may have only done 4rds at the end, so did an extra and finished in 22:32 

34:29 rx, didn't think i'd finish that last round...
52/m/190

Tibia and Ulna?  Tibia and Fibula i'm assuming?

32 minutes age 45 RX

36:39 with banded pull-ups. 

RX'd   
1K Row  4:08, 4:08, 4:12
36:28

Today was my first CrossFit workout 🏋️‍♀️ The instructors modified to my level which was great !! Anyone use an app to track or record the workouts? Does CrossFit have an app that displays the WOD for us to log that we completed? 

31:59 RX

RX 27:54
Did 3mile run before

Misread this one; therefore, I scaled it.

1 round = 9:23 (rx for the round)

D 1 round = 15:08

(Row 750- black assisted band- knee push ups)

29:49 Rx
M-42-69-170# 
Congested with a head cold. Hoping this does the trick. Breathing was awful though!  Happy Super Bowl, everyone! 

100-sdhp 40lb
5 rounds of Cindy

1 round of Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
13:39

40:42 

40 min rx. Woof, cardio has taken a beating!

29:29 5 rounds 2-4-6, 800m Row 

45 mins RX...That was a good one.

Before this year’s programming,
I could probably do about 8 strict pull ups before I would start to struggle. I never thought I’d be able to 75 strict pull-ups by now. The programming is working!  

31::39 rx

32:06 Rx

28:57 RX... No vest though

3 rounds of
20 burpees
5 cindy 

26:20

33 minutes 8 seconds of torture 

27:48 
Scaled with 3 Cindy rounds per round 
I likey!!

30:14 RX

31:23

HQ, pls put this one on the shelf and forget about it.  Forever.

32:55 rx’d 

27:01 Rx
M/40/5’8”/163

33:23 rxd

29:30 Rx 

32:20 Rxd

Rx'd 49:04

36:47 Rx strict

Like the JAW analogy although 5 rounds of cindy wrapped up with a 1k row is gonna be narly. 

I subbed the row for 16kg KB SHDP. 

2rounds: 100reps of 16kg [1pood] KB SDHP, 5 rounds of cidy 

Total Time: 26mins
Outside air temp - no garage :( : 2c / 35f

Left elbow feels like i've been doing a-lot of tennis, so rule of thirds today

28:00

M36/215lbs/6.3ft
28min 15sec rxd

20 minute cap

Subbed 100-45# SDHP for each 1000m row

Completed through 2nd of SDHP.  Time got away fast 

M/59/6’2”/230

3 rounds for time of:

1,000-meter row
5 rounds of Cindy

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

41:30

Some waiting as sharing pull-up bar area but the breaks were welcome.  

49:42 What an awesome WOD Just made it #crossfitnewbie

36:33 double everything .. good workout..

33:52 3 pull-ups 10 pushups 15 squats 

28:44 rx

36 min Rx, strict 

Subbed 40cal on elliptical at 60% power (~ 4.0-4.5 mins) for 1000m row.
No "strict" movements but no snaking either.
28:45

36:39 had to modify pull ups and push ups of course, but pushed it pretty hard. That. Was. Awesome!

44:02. Everything Rx except strict pull ups. Round 1 subbed slow pull up negatives. Round 2 subbed band assisted strict pull ups, no band rebounding. Round 3 subbed Kipping pull ups. 

39:06 RX’d. 

Ouch. 40:40
Neutral grip pull ups on towel over the staircase railing. Feet starting on the floor and full arm extension. 
Subbed 1.5m airdyne for the row. Averaged 5:49 on those. 

30.04

First time posting   23:56   1st set of pullups coming off the rower were harder than any Chelsea round in a long time.  Have fun everyone.

30:33 Rx

Felt like I was going fast, then I saw your times.

30:33 Rx

Felt like I was going fast, then I saw your times.

30:02 RX as f#$k
Strict pull ups, controlled honest push ups, and prisoner squats
1k row, 3:43, 3:45, 3:40

Rx 32:04

24:55 rx

M 24/1,68/57kg
RX 37:38 
after 3 day of temperature

26:22 Rx

Mainsite STRIKES AGAIN!!!

25:28 Rx’d

Thanks Eric for the tips, aren’t you that guy that trains with Spealler? 
 ;-)

Has Cindy been redefined? I’m ok with it! Strictlife!!

24:21 rx

M/34/5’9/155

I'm new to crossfit. I'm reading the wod and it says 3 rounds of 2 workouts but do 5 rounds of cindy.. is that a total of 15 rounds of cindy? Thanks 

M/29/79/176:
8 / 11 / 13,5
32,5 min unbroken
I’m beginner here but love your workouts!

27:51
Scaled up to #20 vest. 

34:52
39 yo
172cm
90kg

Am I right; 3x1000m row, 75 pullups, 150 pushups, 225 squats? 

For pullups would me take ages to finish.

What about a timecap of 55min? (According an online calculater i found, but i added all time caps for each movement, so is the timecap shorter because of the combo?) thanx for reply

28:48 rx

28:19:19 RX Everything unbroken

13:min & 25sec.
5round RX
5strict pullup
10 handstand pushup
15 wall ball squats.

M/42/5’9/178
32:45 that was fun thank you!

So what’s with all of the Cindy variations as of late?

I like the variance being displayed between this workout and the heavy deadlifts programmed on Thursday!
Here are some thoughts on potential scaling:

Rowing- I will have most of my athletes complete the full distance. In some circumstances, I like to use time guidelines to assess when reducing distance may be beneficial. For example, if I have an athlete that is likely to row the initial 1,000 meters in over 5 minutes I will consider reducing the distance each round.  For athletes that are beginners or de-conditioned, I will likely reduce the distance each round or have them row for a designated time duration each round.

Strict Pull-ups and Push-ups– I consider the volume of both of these movements to be high and I expect the row to hinder performance of the pull-ups. Most of my athletes will need to scale the volume or modify the movements to maintain consistency and range of motion throughout the workout while preserving the STRICT aspect of the movements. I will first consider reduction in volume for athletes that can perform the movements because  accumulating 75 strict pull-ups and 150 push-ups may be too demanding. I will do this by reducing reps on each round of Cindy based on individual capacity rather than reducing total rounds today. For athletes that cannot perform these movements adequately, I will look to ensure that we are not being redundant with our movement modifications. For the pull-ups, if we have done band assisted pull-ups for the last two workouts I may modify the movement to a toe-nail assisted pull-up from a box or a ring row. For the push-ups this could be performing an incline or band-assisted push-up instead of knee push-ups. 

Air Squats- I consider the volume of reps to be manageable when arranged in this fashion and I will have most of my athletes perform them as prescribed. For new or de-conditioned athletes I will reduce volume each round and focus on excellent mechanics being maintained. 

Equipment Restrictions- Consider modifying this workout if utilizing the rower for a group class makes this workout difficult to run as prescribed. For this workout, an option could be to perform a partner workout where 1 athlete does 5 rounds of Cindy and the other athlete rows as far as possible in that timeframe and then the athletes switch. When both athletes have rowed and done 5 rounds of Cindy that would be considered 1 round.

Throw on a 20# vest and this is a good 2019 Games wod. IMO

Globo scale:  800m runs( on treadmill med grade if necessry.  If leaving the area causes equipment to be taken, do 15 rounds strict Cindy, run 2400m (or row 3000m).

For all:  Cindy= strict pullups (USMC standard), strict hand release pushups (no snaking, lift hands off ground at bottom position at least an inch), strict squats (no push off, no swinging the arms to pull under)

Intended Stimulus
.
Long effort day. The distance in the row and the number of rounds of Cindy will allow athletes to move at a very even pace without any signifcant breaks. If you performed 190117, base your pacing and effort on that workout. Athletes capable of performing strict pull ups and push ups should modify the number of reps of so that everything can be done unbroken. Athletes using modifications for the movements should use options that allow them to keep the number of reps similar to rx while allowing them to go unbroken.  

OPTION 1
3 rounds for time of:

1,000-meter row
6 sets of
3 Strict Pull Ups
6 Push Ups
9 Squats

OPTION 2
3 rounds for time of:

800-meter row
5 sets of
5 Toenail Pull Ups
10 Rack Push Ups
15 Squats

Videos for modifications on @dotcomscaled on instagram

Champions Club Scaling Notes

STIMULUS:  So there is a phrase I like to use called “Just A Workout.” It is that in-between land that some WODs reside that is definitely not For Quality, but also definitely not for intensity. It’s also not one of those like Murph where your body is decomposing with every passing 10-minute mark on the timer. No, the Just a Workout (or JAW) workouts are… well… just a workout. You go at that pace that would definitely make you breathe heavy, but won’t push you over the technique threshold on any reps or any movement. It’s the comfortable level of discomfort. It’s where CrossFit athletes love to live because they know there will always be a time and a place to red line. Though, as with anything else, you can make this as brutal as you want by going all-out on the row. Just know there’s only so long you’ll be able to mentally and physically be able to sustain the efforts you put up on the Fight Gone Bads of the world.

GROUP: Now with all that being said, I think this could be really cool as a group workout if you wanted to push intensity. It would take a little planning, but basically split the group into partners (and doesn’t necessarily have to be the same fitness level. Then one person tries to finish the row/run segment before the other gets the 5 rounds of Cindy done. Adjust the rowing/Cindy stations for each pair so they would take approx. the same amount of time. For example, I’d do a 1-round (for each) rest run at the start of the session using your best guesses. Then see where they end up and adjust. Might cut the row in half for someone, or might add a round of Cindy for someone else. If I’m doing this, I’d go with ring rows instead of the Ricky Reps pull-up attempts for the sake of accuracy. Since the intensity is going to be higher, add some kind of a rest in between each effort, and keep the rounds at 3, even if they don’t get to the full 3,000 meters in.

INJURY:  Having a hip or spine injury could be the only real holdup on this one (do one-arm dumbbell press or ring row for shoulders or knees to elbows for legs). If that’s the case you could do static positions with flexed bar hang/pull-up hold, plank hold, squat hold. Skip on the row/run part if it bothers you and just do the Cindy triplet for 15-20 minutes.

I’M SCALING THIS WELL IF: I’m ready for tomorrow’s workout when I’ve finished.

I’M SCALING THIS POORLY IF: I skip this one altogether

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 6. Should be a manageable level of discomfort but lots of push-ups and rowing should be rough.

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 5. Should be able to do this thing in some capacity close to rx’d but the row could make 5 rounds of Cindy feel like the late rounds of Cindy.