남(m)/46/171cm/96kg/230202/
3 rounds for time of:
800-meter run
5 rounds of Strict Cindy
1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Post time to comments./
47분15초/
목요일 저녁와드

CFWUx1 +1 Cindy
31:53

2 rounds of:

run 400m
3 rounds of Cindy with push-ups on base of dip machine (feet on floor, forgot to do strict pull-ups)

15:04

30:00. Set myself a 30m limit to do as much as possible. Had to scale 3rd round after 800m.
3R
800m m/c @3% & 5-12.5kph. Stitch on last lap of last round caused me to slow down.
2R strict of 5x5.10.15
1R strict of 6x3.6.12+3pulls

45:03, Rx’d
That sucked!

29:30 rx’d

25:06 (kipping)

M-33yearsold/183cm/93kg

36'40" Rx'd

34:40 rx’d. Pronated grip pull-ups. Strategically broke pull-ups 3/2 and squats 5/5/5 to catch my breath a little until the last sets which I did unbroken. Close grip pushups unbroken 10/15 rounds. 

184/41/69”

38:47rx

mis-read, so super-scaled, but okay:

3 rounds
800m run
1 round Cindy

9:54

3 Rounds for time:
600m Run
3 Rounds 
Strict cindy

T.C. 20´

Score: 19:09

M-35 years old

Did 3 rounds x time of 800m run, followed by 4 rounds of cindy.
Each round of cindy I partitioned 800m run (donde with a mask due to covid-19 quarantine) then 3 chin ups- 2 pullups -5 push ups, 5 push up, 15 squats.

My time 32 min flat.

Agreat workout thank you

2 rounds
32:38

33:40

Sub run for 800m row (4 days of rain and didn't want to delay the WOD any longer)

10:56/12:32/11:26, total = 34:54

Rx. 28:50

Rx 40:45

M/42/6’3”/215
28 mins pretty beat on that last round. 

M/34/6"/175#

27:12; missed the strict part.

on 5/16/20:

33:44

 scaled pull ups to x3 with green band, due to shoulder/ lat soreness

36.11 min with Weight West

Mixed in rounds of Cindy with dog walking
2 mile walk
5 rnds of strict Cindy
2 mile walk
5 rnds of Strict 'Cindy" done as
5,10,15 x 2 rnds
3,6,9 x 5rnds

29:33

F/34/135# 
3 rounds:
800 m run
5 rounds of strict Cindy scaled to 3 strict pull ups. the rest as rx 
53:58 I too thought of quitting after the 1st round. I was like what the heck have I just got myself in to?! I’m a very slow runner but glad I finished!!

29:50 rx

55 YOM 5’6” 208

3 rounds for time of:
800-meter run
5 rounds of Cindy
1 round of Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

scaled
Band assisted chins after 2nd round.  Pushups Unbroken through 1st round.

43:07.  Slow but happy I finished... thought about quitting after 1st Round

27:15 

3 Rounds 

800m Run 

5 Rounds Strict Cindy
Reps: 3,6,12 

M/37/169/5'9"

Rx
27:45

38:10 and used rowing for run

39:04
Rx

28:59 unbroken 

Rx 30:54

43:11
Ring pull-ups

Men 45  / 169 lbs
Rx : 25.32

30:18
wore 20 lb vest.

Rx'd 
40.57 😅👍

Rx’d @ farm project
47:42

3 rounds for time of:
800-meter run
5 rounds of Strict Cindy
1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

33:14 Rx 

Run was actually about 900m each time, plus a 50ft hill. 

28:06. Subbed 0.6mi elliptical at level 11 for run. What a great, simple workout. Smoked me

PRIORITY:
Make this close to 30 minutes of unbroken work. 

SCALING:
3 sets of Cindy each round

SUBSTITUTIONS:
alternated pull-ups and chin-ups

RESULTS:
27:58
9:02, 10:13, 8:41

44:00 RX

Brutal. My cardio needs work!

27’58” w/ strict pull ups 
wore 20lb plate carrier

Murph Prep!

36:33
Scaled/subbed to 3rds of : 800m run followed by 5 rds of 5 jumping pull-ups / 10 hand-release push-ups / 15 air squats
M / 41yo / 176cm / 70kg

2400m assault-bike in place of 800m run. Took about 4min each round.
No pull-up bar, did horizontal ring rows.

1- 09:03
2- 09:04
3- 08:56
 
27:03

3 rounds for time of:
800-meter run
  5 rounds 
      3 strict pull-ups
      6 push-ups
      12 squats

26:07

Took me 30 mins. All PU's were unbroken but this workout was a beast! Cindy is no lady...

24:28

Scaled
2 min run. 
Ring Rows
Push Ups
Air Squats. 
Time 34:12

41M/5’10’/203
33:27 
subbed 800 meter row for the runs, underestimated the effect on pull-ups.  Had to break early on pull-ups, mostly unbroken on push-ups and unbroken on squats.

29:08

My run times sucked today!

23:49
Still alot of work to do...

27'13" RX 

31:20 RX 
I was aiming for 30 minutes. 😒 My run might be over 800m (i never measured it) but I don’t think it’s short. 😂
First sets of strict PU unbroken & then 3-2. Unbroken on push-ups & squats. Day 4 of working out & have been battling a sore, lateral calf. Almost blew this workout off. 😁 Feeling blessed to be able to do this RX. Coming back from an anterior SCJ dislocation. Glad I didn’t wear my vest! 😅

50'46" killed me!!

Scaled down to 400 m runs

26:17

3 rounds for time:
800m Run
5 Rounds strict Cindy
24:14:15 min

26:33 rx+ (really just the prescribed workout plus avoiding a fiesty doberman pup on each run :)

Well my fitness is a bit off - much harder than expected 32:23 rx - think my run route is longer than 800

27:22

Forgot to hit start on timer. Scaled to 3 rounds Cindy with kipping pull-ups. Running up and down steep mountain grade -- not sure if I got the distance right.  Just coming back to Crossfit after three years away -- all my fat ass could handle.

Rx 23:06 unbroken 

26:10

34:42 Rx 

28:25 Rx 
in the rain
splits: 8:53 - 9:46 - 9:46
m/52/5'11"/200#

Rx’ed + 30-lb vest
= 28:00

Everything was unbroken minus the very last set of pull-ups,  4+1. 😢

M/24/5'8"/155lb
Live Long CrossFit 
Mason, MI

34:23 - Rx

Definitely harder than 200118 was.

Rx (I think) 20:12 run may have been a little under or over 800m 

As rx'd, 28:42.

Maybe went a little too hard and by round 3 run it had really caught up to me.  Could not keep a good running pace and started failing pull-ups.  By the end, Pukie was knocking on the door a little.

47m/5'10"/180

32:00 min 
135lb squat 
10lb Sit-up 

22:15

36yo M 190# 5’11”

22:34 rx 

Option 1 - 24:37

Jackie - option 2 - 26:56

M 57/175/5'11"
3 rds:
0.5M (all rds @ 0.5% slope & 7.5M/hr)
5 Cindy (not strict)
Time: 30.43

25:55 subbed 60 cal Airdyne for run the rest as rx

24:56

30:58 Rx

26:03 Rx

I called it on the rule of thirds, getting into the swing of things since stopping labouring 3-4weeks ago on COVID grounds, didn't want to rhab out too bad etc... anyways 40minutes 2k run, 11 rounds as RX.

Scaled to 10 inverted rows
32:02

Really getting frustrated at Inability to do pull-ups. The hang is fine, but the pull still hurts In the front of my shoulders from rep 1 after weeks of just doing inverted rows or DB bent over rows. 

57/5’8”/160ish

get ready for it. i'd add rest between sets (run + 5 cindy rounds) or additionally between cindy rounds. try 1:1 rests for both. will keep quality high. 

=====
#murph

Option 1 27:58 Assault Air Runner

As Rx’d. 25:21
https://strava.app.link/G7GEpjwks6

New to CrossFit question, is this 3 rounds of running and then 5 rounds of Cindy, or should it be Cindy mixed in between the running? If it's 3 rounds of running and then Cindy, wouldn't it just be a 2400 meter run, or is there a purpose to breaking the run up into 3 parts? 

Time - 51 :10 

I am suffering SHIN SPLINTS for last couple of Months. So I replaced Running with Burpees. 1 Mile run = 100 Burpees. 

So my workout is like,

3 Rounds for Time:
50 Burpees
5 rounds of Strict Cindy

I love mixing variations of Cindy into workouts. Being that you will likely be working out for 25+ minutes, consider attempting a smooth and steady pace from beginning and try to maintain that pace throughout the entirety of the workout. Here are some scaling and at-home workout thoughts: 

Run: The running volume is will be challenging for many and will be more difficult when following the demands of Cindy. Consider reducing the distance if the initial 800-meter effort will take longer than 5 minutes or if your current fitness level requires an overall reduction in volume. If running cannot be performed, replace the run with a comparable duration of another monostructural exercise, such as: 500 single-unders, an 800m row, or a 1.6k air bike. 

Strict Pull-ups and Push-ups— I consider the volume of both of these movements to be high and but very manageable because there will be a relatively long break between 5 round efforts. Consider reducing the reps or modifying the movements if you cannot complete a few unbroken rounds while preserving the STRICT aspect of the movements and full range of motion. Also consider reducing volume if you can perform the movements but accumulating 75 strict pull-ups and 150 push-ups may be too demanding. Reduce reps on each round of Cindy rather than reducing total rounds today. If you cannot perform these movements adequately, try to ensure that you are not being redundant with your movement modifications. For the pull-ups, if you have done band assisted pull-ups for the last couple of pull-up workouts consider modifying 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 kneeling push-ups. 

Air Squats- I consider the volume of reps to be manageable when arranged in this fashion and most experienced athlete will be able to perform them as prescribed. For newer athletes, or those that are not ready for the total volume, reduce reps each round and focus on excellent mechanics being maintained.

At-home Options
For most of us, the main movement to modify will be the strict pull-up. Prioritize preserving the upper-body pulling function. A few options could be: table top rows, truck rows, pull-ups from a tree, dumbbell rows, etc. If you cannot get outside to run, consider running in place for 4 minutes each round or perform 400-500 high knee single unders each round. 

rX 28:30

Subbed 
2600m assault bike +- 5 min which is about my 800m run time
else as rx
38:39
m/50/175

22.53rx

20:16

Rounds were - 6:36, 6:45, 6:54

Subbed 1000m row, non-strict pull-ups:
31:12

What would the run to assault bike ratio be? 

1:3?

:  (32'20'')   (511vest：9KG.)
1R:8'30'',2R:11'20,3R:12'30''.
strict pull-ups （unbroken）
push-ups（5+5）
squats.（unbroken）
https://youtu.be/JRM1Ma9TGiM

▶ INTENDED STIMULUS
A.K.A. Murph 3/4s. This is a great workout! It is a great teacher. Everything is broken up in a way so that you can cruise through the thing. This is a longer effort that should feel very good and very manageable. The 3 round scheme will allow you to study your pace. Track your round times today, and see how consistent you can be? This is a 25-28-minute workout. Can you keep all the rounds close to each other? Is your last round significantly slower than the first one? If so, note that. Modify the number of reps and the movements so that each round takes you around 9 minutes. Set yourself up so that everything can be close to unbroken for the vast majority of the workout. In your scaling, aim to preserve the strictness of the pull-ups. Like any time we have CrossFit's bodyweight classic triad: pull-ups, push-ups, and squats take it as a chance to express virtuosity. Do the common, uncommonly well. You will come out of this workout feeling like the boss you are!

▶ OPTION 1
3 rounds for time of:
800-meter run
6 sets of: 
3 strict pull-ups
6 push-ups
12 squats.

▶ OPTION 2
3 rounds for time of:
600-meter run
5 sets of: 
4 straight arms ring rows or jumping pull-ups
8 plate push-ups (video shows hands on plate, have hands on the ground)
12 squats.

▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

Champions Club Scaling Notes

RANT
Just a Workout. But also don't worry about making it retestable either. Strict is subjective. Next time your strict pull-ups and push-ups might be able to look a little cleaner than this time. You can also treat the squats strict by going slow motion on the way down and up, making sure you have control through every inch of the movement. I mean, I didn't, but if you care about your squats then that would be a good idea.

MAIN DECISION
Do I want to treat this as Just a Workout, or is there a certain portion I want to emphasize

NEW TO CROSSFIT SCALE
As is, maybe even do 5 rounds but 400m and 3 rounds of Cindy

WHAT ABOUT THE MOVEMENTS
Running - locomotion, unilateral loading, monostructural
Pull-ups - pulling, overhead, biased towards strength
Push-ups - pushing, midrange, biased towards strength
Squats - squatting, bodyweight

WHAT ABOUT THE REPS
The way I read this is everything is set up to go through pretty much unbroken, or close to it. But usually 800s can only go so fast, same with the strict movements, thus the Just a Workout.

LEARN TO COOK
If you want, you could emphasize both endurance and strength components, sprinting the 800s then resting a bit before doing the Cindy stuff For Quality. Or you can make this more endurance-based by shading towards the New to CrossFit scale.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
Spread this thing over 5-6 rounds. That way the "strict" components will stay closer to "strict."

GENERAL FEAR LEVEL: 7

Warm up for 200513:
GENERAL WARM-UP

2 rounds of:
200-m run
15 hollow rocks

2 rounds for 30-seconds of:
PVC pass-throughs
Spiderman lunges
1 burpee + 2 air squats

SPECIFIC WARM-UP

Strict pull-up
10 scapular pull-ups
10 kip swings
10 ring rows
1-3 strict pull-ups
3 pull-ups (or workout variation)

Push-up
30-second high plank
5 push-ups (or workout variation)

Practice:
1 round of Strict Cindy
100-m run

AT HOME VERSION
3 rounds of:
50 high knees + 50 butt-kickers + 50 jumping jacks
5 rounds of V-up Cindy

1 round of V-up Cindy is 5 V-ups, 10 push-ups, 15 air squats

Globo/home scale: As rxed.  See this as your final preparation for Murph if you are doing this.  If you do not have a pullup bar, do 10 inverted rows, 10 barbell rows at 60-75% bodyweight, 10 dumbbell rows at 50% bodyweight total, or 10 ring/railing/sturdy table rows.  If you can, do hand release pushups and strict air squats (no "arm swing").   If you are prepping for Murph in a vest and doing strict Murph this year wearing your vest, wear a vest today.