남(m)/45/171cm/97kg/220804/
Hard Cindy
Complete as many rounds as possible in 20 minutes of:
5 weighted pull-ups(맨몸)
10 push-ups with feet on a box(높이 조절=>20cm)
15 squats holding a plate(중량조절=> 5kg)
♀ 25-lb. pull-ups, feet on 24-in. box, hold 25-lb. plate
♂ 35-lb. pull-ups, feet on 30-in. box, hold 45-lb. plate
Post rounds completed to comments./
6라운드+푸쉬업 10회/
목요일 저녁와드

12 rds +5.  
scaled: strict PU, 24", 35# plate

CFWUx2 sub box PUs for dips
5r +15reps finish r6 after buzzer

11+9 @ 12.5kg, 24", 15kg

@home, subbed 44# dumbbells:
5 bent-over rows
10 push-ups on dumbbells
15 squats with 1 dumbbell

8 rounds

As rx’d, 10 rounds + 5 pull-ups (PR).

Did HSPUs, since that is what I did last time.  PR by over 1 round, but most of this was due to faster transitions.  Used a weight vest for pull-ups, which was faster getting into and out of than using a weight belt with chain.  Unbroken pull-ups.  Broke HSPUs starting in round 2 to try to stay fresh.  Most rounds 6-4.

47m/5'10"/180

12 rounds rx’d

8 rounds rxd. First three rounds with plate in in hands, then across chest for 2-3 rounds, then on back for 3 more. Held dumbbell sometimes with feet sometimes between knees. Finished last round in 2m. Tried to maintain 2m per round but fell off by almost a minute by round 3. 

40/69”/190

7rounds + 3 rx 

M/35/5'10"/190

Rx'd 10 rounds + 2 reps

Rx
9rds + 3 pull ups

10 rds

M/36/5’7/75kg
RX
10RDs complete

16kg KB 

Rx 12 rounds + 15

As RX’d:

7 rounds + 2 PUs

41 / 6’0 / 200

10 rounds rx 

Scaled to unweighted pull-ups (strict 2 rds, then kipping), push-ups on 20" box and squats holding 25# plate. Got through push-ups in rd 6.  Not good but hopefully on the way back to consistent wods.

M/ 46/ 136 lbs/ 5’-6”
As Rx: I completed 9 rounds or 270 reps.
I used a belt to do weighted pull ups with a 35 lb plate.
then I used a double box to elevate my feet doing tall push-ups at least 30” tall, then I used a 45 lb DB to do the squats. 
I actually got faster with the Squats to not hold the DB too long before the pull ups.
it was a good fun twist on the classic Cindy. First time trying this workout. 

10 even with 8 seconds left. Did women’s version. 

Started CrossFit 3 months ago so never done Cindy. Sc to just reg Cindy.

16 rounds + 5/10/3

Total reps: 498

9 rounds+5 pull-ups, 1 push-up
RX
43/1.78m/77kg

7 rds + 11 squats
Rxd

Rx’d 
12 rds +  5 weighted pull ups.

11 rounds + 5 pullups Rx

8 rounds + 5 reps Rx. Pullups were the show stopper

12 rounds flat
Rx

M/19/159#/5'8"
BW on Pullup everything else rx
12 rds

30 lb dumbbell for pull ups and squats. 13 Rounds plus 3 pull-ups

8+3 - Rx

9rd + 15 reps (rx)

Awesome workout 🤟

Rx 8+5 pulls ups

M, 5'8", 51 yo, 155#. Scaled to 30# DB, 24" box, 25# plate. 9 rounds.

11 round vest 10k

11 rounds RX! Loved it! 2 min. Rounds usually a 20-30 second break when the work was done. Last 3 rounds sped up. 

12 rds. 25lb db for pull ups, 18 in bench for push ups, 25lb plate for squats.

Uggh..
6 rds 
25-15-10 on pull-ups 
25-15 on squats 
24” box pushups 
pull-ups and squats were tough

5 reps short of 10 rounds

Good one!

6 rouinds 
subbed ring rows, 25 lb weight for squats
first 2 rounds did 15 push ups

Rx’ed  

13 rounds + 5 reps

M/36/165

10 rounds + 5 pull-ups as rx’d

35/195/5’9/M

Just did regular Cindy, off the last 5 days from being sick.

21+5 

25# dumbbell for pull-ups 
24” box for push-ups
25# plate for squat
9 rounds + 5 reps

Jackie 
jumping pull up
knee push up 
squat
12 rounds + 8

12 rounds Rx

15kg dumbell. Squats with plate tough movement, haven't done them for a long time.

5’8” / 170 lb / 21 / M

Rx’d
14 rounds plus one bonus pull-up

Held the plate on my back, had a tough time finding a comfortable spot for it

M 40yo 200lbs
Band pull-downs because of finger injury
Knee elevated push-ups 
45lb plate squats
7 rounds🤷‍♂️ 

9 rounds Rx 

11 Rds + 2 pull-ups Rx (all but 10# for pull-ups)

I did OHS with the 25# plate every other round. 

5 pull ups- Modified: 45lb ea
10 incline hand clap PU
15 45lb squats

20min= 10.5 rounds🤙

58 / 172

'Not quite as Hard Cindy' -- 20 lb vest for pull-ups, feet at 30" for push-ups, and 45 lb plate for squats

13 rounds plus pull-ups in the 14th

Subbed Strict Cindy (aka Hard enough for Me)

13+5

M/42/6’3”/211

10 rds + 16 reps

prev, @ 36 yo: 11 rds + 1 rep

10 rounds + 3 reps Rx
Visiting family at 5000-ft - out of breath!
m/51/5'11"/200#

Scaled
5 rounds w/25lbs weighted pull up,push-up Rx, Squat Rx
6 rounds w/20lbs weighted pull up, 20" bench, Squat Rx

11 total rounds

M / 172cm / 81kg / 35

RX'd 12 rounds +2 Chin-ups

6 rds RX in 19:17... didn’t even attempt extra reps because I was gassed

33/f/5’1/125

Scaled to 15# pull-ups, 24” box push-ups and 26# squats with a kettlebell. 
11 rounds + 3 push-ups 
338 reps

57/5’8”/160

11 rounds + 5 pull-ups + 10 pushups 

scaled pull-ups to strict no weight then reduced to tall jumping
push-ups with feet on 24” box
squats with 25# plate 

15rds + 5
Strict pullups, push-ups, and squats with 20# weight vest. 
This was a super fun workout, but next time I will use 30# or 40#

55 YOM 5’6” 217.3

scaled
Hard Cindy
20 min AMRAP

Strick Chins X 5 no Weight
weighted pushups 10lbs X 10
weighted Air Squats ^25 lbX15
add weight to squats next time 35lb

7 rounds + 3 Chins

9rds + 5 pull-ups (275 reps) Rx

Started failing pull-ups at about the 6th round.

10 rounds + 5 SPU + 10 24” box push-ups + 7 25# plate squats.
Rx push-ups and squats, pull-ups scaled to strict and tall jumping strict.

9 full rounds plus 14 reps
strict pull up
half of the pushups were inclined 12 in. other half I did hand release 
squats: 25 plate 

M/33/77kg/5’10
RX 15rds

AMRAP 20:

5 pullups - 15lb dumbbell
10 pushups with feet on 3rd stair - so...however high that is
15 squats - 45lb dumbbell

13 rounds

Women's rx--  25# strict pull ups/24" strict push ups/25# plate sqts
8 rnds plus 11 sqts
finished 9 rnds @ 20:04
m/50/175
compare to was rx
9rnds plus 5 pull ups

Modificade for time
50kcal bike
50knee2elbow
50dip
50stepup
50backext
50austrpullups
 Time 25'34"

10R + 1 Pull-up Rx

Thanks for the article, I'm sharing with friends and family members.

RX:11R+15reps.
https://youtu.be/DV21sVmy6CA

Champions Club Scaling Notes

RANT
I could not get comfortable for the life of me holding the plate. I did one round in close like a goblet squat, another on my back like that one workout from 2017 I think, another like a kettlebell deadlift... I also misread it again, and did a 40-lb dumbbell on pull-ups and 24-in. box. 10 rounds on the dot. In earlier years I would have been really annoyed that I didn't do the thing "as rx'd" but I've learned to not be so stuck to the original prescription because you can still get a lot out of a workout by bending it and twisting it a bit. Even if it's not intentional.

PURPOSE
Add a little bit of a weighted strength bias to a classic benchmark

NEW TO CROSSFIT SCALE
Regular Cindy. 5 pull-ups, 10 push-ups, 15 squats, 20 minutes

TRAINING SCALE
if the weight is an issue, you can add time to maybe 30 minutes if you want to keep there weight the same.

PRACTICE SCALE
Use the pull-ups and push-ups to practice two important midline positions: global flexion (pull-up) and global extension (push-up).

INJURY SCALE
Pick 3 movements you can do and use a high number of reps per round that allows for unbroken sets but still gets the feeling of muscle fatigue.

GROUP SCALE
tough one here because weighted pull-ups often require boxes and also introduce a safety thing about the weights falling to the ground and someone landing on it. stations might not be bad here. Ricky Reps on pull-ups, L-pull-ups or super strict pull-ups if you don't want to deal with the hassle/logistics of weighted ones, then save the boxes for push-ups.

WARMUP
Squat
Hollow hold
Handstand
Jump rope
[insert thing you suck at]

GENERAL FEAR LEVEL: 6

Yum! This recipe looks great!!

Best advice is to avoid all industrially produced oils, Canola, corn, rice bran. sunflower and soybean. All are too high in omega 6 linoleic acid which drives inflammation. Do not wait the 60 years it took to prove the dangers of smoking!! 

Nice to see another win for coconut oil in the battle vs soybean oil. 

One thing the study didn’t mention is whether the oils were heated. Soybean oil is heavily used in deep frying. If it’s bad raw, it’s even worse after exposure to hours in a deep fryer. Fast food restaurants need to use industrial solvents to clean the oil off their fryers, walls, uniforms, etc. This article called The Big Fat Surprise: Toxic Heated Oils goes over the various oxidation products formed when vegetable oils get heated. Scary stuff.

Barry Sears went over the link between omega-6 fats and inflammatory diseases in the “The Anti-Inflammation Zone” book. He wrote a chapter on psychological disorders. He presented a lot of information about the benefits of Omega-3 supplementation for depression, violence, Alzheimers and more. That book is from 2005, so it’s good to see this is an area of active research.

INTENDED STIMULUS
.
I am sure some people might find debatable if this one is harder than the original. But that's just because there are a lot more places to hide here. This version is a lot more anaerobic. Your muscles will arms and legs will burn more, and you might reach muscle fatigue much faster. That said, you still want the lungs to burn. It should still be a very aerobic workout. The objective is to set yourself up to get 12-15 rounds. If you make that happen, then you are not hiding. If you are more on the 5-8 range, you are hiding. Because of this, scaling is essential today. If you can handle load in your strict pull-ups, choose a weight that allows you to perform single pull-ups with little to no rest consistently. If you don't have strict pull-ups, try today a modification that you haven't use in a while, and that makes your work on that strict pull pretty hard. Today a very tall jumping pull-up is a good idea. Set the bar very high above you so that you can use the momentum of the jump only minimally. If you have done this before, you know how this feels --pretty strict.  For the push-ups, try to preserve the incline aspect of this movement. Knees on box, bench, or a stack of plates is a valid modification for this reason. Adjust the height of the box so that you can maintain good form while having at most one break for the vast majority of this workout (~15 minutes).  On the squats, the plate should be quite uncomfortable, but it should not slow you down at all. If you have to break the squats, change to a smaller plate. Even though this is slower-paced, approach it as you would Cindy. Move well, keep moving, keep breathing. Don't hide!

▶ OPTION 1
Complete as many rounds as possible in 20 minutes of:

5 weighted pull-ups
10 push-ups with feet on a box
15 squats holding a plate

♀ 20-lb. pull-ups, feet on 20-in. box, hold 20-lb. plate
♂ 30-lb. pull-ups, feet on 24-in. box, hold 35-lb. plate

OR

Complete as many rounds as possible in 20 minutes of:

4 weighted pull-ups
8 push-ups with feet on a box
12 squats holding a plate

♀ 25-lb. pull-ups, feet on 24-in. box, hold 25-lb. plate
♂ 35-lb. pull-ups, feet on 30-in. box, hold 45-lb. plate

WORKLOAD REDUCTION: ~20% per round. 

▶ OPTION 2
Complete as many rounds as possible in 20 minutes of:

5 weighted pull-ups
10 push-ups with feet on a box
15 squats holding a plate

♀ 15-lb. pull-ups, feet on 16-in. box, hold 15-lb. plate
♂ 20-lb. pull-ups, feet on 20-in. box, hold 25-lb. plate

OR

Complete as many rounds as possible in 20 minutes of:

4 weighted pull-ups
8 push-ups with feet on a box
12 squats holding a plate

♀ 20-lb. pull-ups, feet on 20-in. box, hold 20-lb. plate
♂ 30-lb. pull-ups, feet on 24-in. box, hold 35-lb. plate

WORKLOAD REDUCTION: ~40% per round. 

▶ OPTION 3
Complete as many rounds as possible in 20 minutes of:

5 strict pull-ups or very tall jumping pull-ups 
10 push-ups with knees/feet on a box or strict push-ups
15 squats holding a plate


▶ Check this old video: https://youtu.be/4AApXq9YF9s . By tall jumping pull-ups we mean what Nicole is doing at the beginning, before they add the third plate. 
♀ Knees/feet on 12-in. box, hold 15-lb. plate
♂ Knees/feet on 16-in. box, hold 25-lb. plate

Globo scale: as rxed.  If needed do goblet squats and place feet on a bench.  If at home or a park without weight, do "strict Cindy", with strict pullups, hand release pushups, and prisoner squats. If without weights but you have a weight vest, rucksack, or body armor, wear it, and perform normal Cindy. 

Warm up for 200218

GENERAL WARM-UP

3 rounds of:
10 jumping jacks
10 PVC pass-throughs
10 Spiderman lunges

SPECIFIC WARM-UP

Push-ups + squats
10 push-ups with hands on box
5 push-ups with hands on floor
5 push-ups with feet on medium box
5 push-ups with feet on workout height box

2 sets of 5 squat therapy reps
10 air squats
5 squats with workout weight plate

Pull-ups
10 scapular retraction pull-ups
10 kip swings
10 easy ring rows
5 hard ring rows
2 sets of 1-3 strict pull-ups

Build up to pull-up workout weight by performing 2 sets of 3 reps

Practice round:
2 weighted pull-ups
4 push-ups with feet on a box
6 squats holding a plate

...in mice.