남(m)/46/171cm/96kg/230304/
Cindy XXX/
Complete as much as possible in 20 minutes of:
10 pull-ups
20 push-ups
30 squats
15 pull-ups
30 push-ups
45 squats
20 pull-ups
40 push-ups
60 squats
25 pull-ups
50 push-ups
75 squats
30 pull-ups
60 push-ups
90 squats
Try as long as possible for unbroken sets.
Post reps completed (or time) to comments./
오늘기록 3라운드+풀업 25회중 15회/
최고기록(39/77/140114) 4라운드+ 풀업 30회중 16회/
토요일 저녁 두번째와드

CFWUx1 5pus 10pushups 15sqts
4r +25pus 
(finished 30 after buzzer)

432 RX

M/39/5’9”/195#

243

372r (150+222)
I managed the first round unbroken but the second was broken a lot. So, I continued with regular Cindy unbroken for 7R+12r. I felt I'd get more out of that.

345 reps

Rx 466

got to 48 squats in the 25/50/75 round (better than in 2014!)

308rx

400 rx’d

345 reps. 
Made it through the 50 pushups in round 4 with not a second to spare. Pull-ups unbroken. Pushups broken after round 2 got super ugly with pushups to down dog. 
Slow squats to catch my breath and prep for pull-ups! 

179/41/69”

Made it to the 25th of 50 push-ups. Subbed towel rows to 45 deg as I was outside for the pull-ups. Remember to engage all of the abs including lower ones all the way down as you squat low!!

39/5’9/160 lbs
made it through round of 75 squats and 18 pull-ups into next round.
438 reps

Through 75 squats = 420 reps

unbroken sets through 20 pull-ups. the pushups were the hardest, followed by pushups. broke up the pushups in 5s 4s and 3s in the later rounds

M/42/6’3”/215

got through round of 75 squats and was destroyed. Gonna do this again soon to retry!

Started with a round of 5-10-15.
All kipping pull-ups and ugly push-ups.
Got through 6 squats of the round with 60.

M/34/6'/175#

437 reps Rx

Finished the round of 25 50 75

3 mi run
Modified Pull ups
4 rds+ 12

280 reps - Got through 10 pull-ups in rd of 25 (4th set) and only stayed unbroken into rd of 15 in pull-ups

5’9 155# 29
2 rounds + 20 squats

No pull-up bar so subbed with 25# dumbbell bent over rows. 

360 total reps

Rx, 3 rounds + 25/20/-

Total reps: 315

33 / M / 5'9" / 137lbs

10-20-30
15-30-45
20-10

Total 180

Rx 818 reps
M/43/80kg

3 Rds + 25 PU, 35 PushU (banded PU-green)

282 reps

3 rnds + 12 pull-ups

423 reps
strict pull ups turned into jumping pull ups 

625 reps

Beat 140111 (436 reps)

311 reps

M/64

RX (600 reps) - 21:43 (lost track of time)

Made it to 46 squats in the 25/50/75 round. Total 391 reps. A little disappointed, but this worked me after a week off camping and making poor dietary choices🙂

30/m/5'11"/174

As Rx'd:
10 pull-ups
20 push-ups
30 squats
15 pull-ups
30 push-ups
45 squats
20 pull-ups
40 push-ups
60 squats
20 pull-ups

3 Rounds + 42 Reps (312 reps); Pull-ups modified

Rx.
1R+65reps
빠르게 하다보니
Squat할떼 고관절이 잘 펴지지 않았네요.
반성합니다.
https://youtu.be/MxZEHOavQ2k

4 rounds + 55r = 355, j'ai commencé avec 5 pull up 10 push up 15 squats avec strict push up

I called this scaled WOD: CINDY NC17
@ home
DB THRUSTERS/SIT UPS/SQUATS
4th round completed, + 30 Thrustets in 20 min
* how about that invitational!? #beastmode

50/M/6’/320#

427 Rx
push ups felt strong today!

425 reps.  Mostly un broken. 

Did inverted pushups with 25 Pd dumbbells to substitute for pull-ups.

got to 25 pull-ups 

32/250lbs/6’2”

I haven’t done CrossFit since 2011! I completed 420 reps in 20 minutes. Made it to 45 squats before my reps broke. At 75 squats my legs started to shake and it reminded me of the wonderful anguish and determination to finish. 

Male 22 years old. 350 reps. I modified with 15 pound dumbbell strict press because I didn’t have any pull up bars

Subbed ring rows for pull-ups 
190 reps
Push-ups were the first thing I started having troubles with last year. Believe it or not that tiny amount produced a decent sweat angel.  What gives???!

Rx 431 strict

Broken after round two.  

Rx’ed 
= 18:07
(Push-ups on knuckles, still nursing the injured wrist) 

Relatively slow pace, staying in Zone 3-4 for HR.  Did a long WOD at the box this morning (33:14).  

Normal Cindy, kipping pull ups
23 rounds even
Thanks

46/M/180

422. 

UB 1&2 rnd 

456 strict

M/31/5'7/170
562 Rx'd
Strict pull-ups

453 reps

16:51
Completed 
Strict Pull-ups (Kipping in the last round) 

My first wod. I completed 3 rounds and what I didn’t complete I added to laps around my 2 acreyard. 

316 RX

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

447 - Rx (27 into the 30 pull-ups, push-ups really slowed me down the most.)

426 Rx

477 Rx
1st three rounds (through 20-40-60) unbroken - that took a lot out of me so the 2nd half was quite a bit slower which was its own kind of interesting
m/52/5'11"/200#

25-50-75 round+ 15pull-ups, 435 reps
Strict pull-ups, 10 & 15 unbroken
43/1.75m/77kg

472

Band assisted pull ups + push-ups.
287

19:44
Rx
kipping pull-ups 

Have to shower & get to work...
Strict PU! unbroken on first set. 🤣
10-20-30
(13-2)-30-45 
about 6 minutes 

Finished in 18 minutes even as RX'd

331
35 lb. DB bent over rows for pull ups
not unbroken 

5’8” / 185 lb / 21 / M

Rx’d 19:53

Took a long time off CrossFit, rustier coming back than I imagined I’d be haha

scaled it down to:
5 pull ups
15 push ups
25 squats
Added 5 reps each set. 4 sets total.
Unbroken 110 reps.
Finished all sets in 20 minutes.
*note to self*
Got a little confused at the last 2 sets and did some extra push ups and squats, need to work on building focus under physical endurance.

452 reps Rx

Jackie:
ring rows, knee push ups, squats
384 reps

351 reps RX

Trying to do the push-ups unbroken killed my stamina and I struggled through the rounds of 40 and 50 doing sets of 5. 

up to 60 squats 

18:44
first 3 rounds unbroken.
rounds 4 and 5 split into 2or 3 blocks each.
strict pull-ups; but needed some kip for those last few.

Butterfly pull-ups

Time 18'50

wore my Murph shirt...didnt make me faster


for completion, strict pullups
41:30

No pullup bar, sub’d with one arm row each side w/60# db. 
Otherwise rx’d: 459 reps

Strict Rx: 4 rds+ 16 pull-ups 
unbroken for 2 rounds 
Total Reps: 436

Subbed PullUps for Inverted PullUps and PushUps were performed on knees (due to a break from exercise after long recovery from a neck & shoulder injury.)
Completed 20-40-60
+25-40-35
Alternated Push-Ups and Squats in last round to squeeze some extra reps out. 

254
Ring Rows

448, strict pull ups, „broken“

450 all strict

515 reps...5 squats into the last round. Pull-ups my LIMFAC. 

140111:  545 reps

57/5’8”/160ish

Male/44 years
Finished this with 20 seconds to spare the last time it was programmed doing kipping pullups. Decided to go strict today and got 17 pullups into the last round. 

281 reps
Made it through 
20-40-60
+11pulluos

550 pull ups with blue band
last set of pushups on box include.

431 reps as rx 

420

Subbed ring rows for pull ups due to lat/tri issue
timer accidently re-set during set of 50 push ups:(
I might have been able to finish the set of 75 sqts before timer went off, but it would be iffy.
m/50/175
Frustrated about the timer, so I got a bro session of Bench/tri's

Male 50 181cm/76kg 
501 Rx'd 

423 Strict

329

19:56

Lots of breaks on pull/pushups, squats unbroken

Compare to 140111: 345 reps

$294 reps, with ring rows

309 reps Rx

Résumé/traduction rapide

Insuline et les poumons : Connecter l’asthme et le syndrome métabolique


Question abordée : Les diabètes et l’obésité augmentent le risque d’asthme. Indépendamment des effets de ces maladies sur l’inflammation, quels mécanismes peut diminuer cette augmentation de risque ?


Conclusion rapide : L’insuline peut provoquer des changements au niveau des cellules musculaires et épithéliales dans les poumons ainsi que des changements dans la matrice extra cellulaire. Ces cellules peuvent toutes contribuer à l’asthme et à d’autres conditions.

___

Des preuves épidémiologiques indiquent que l’obésité, le syndrome métabolique et la résistance à l’insuline augmentent le risque d’asthme et en particulier suggère que la relation est dirigé par le dysfonctionnement métabolique (hyperglycémie, hyperinsulinémie et/ou résistance à l’insuline) et pas par l’obésité.

De nombreuses études montrent que les marqueurs de détresse métabolique sont associés avec le risque d’asthme indépendamment du poids du corps.


Les cellules du poumon sont sensibles à l’insuline. Des preuves montrent que l’exposition à l’insuline peut diminuer la fonction du poumon.


L’insuline peut aussi mener à une réduction des voix respiratoires à travers ces effets sur des tissues pulmonaires.

Il est encore prématuré de lier l’hyperinsulinémie et l’asthme.

Mais ces mécanismes peuvent potentiellement expliquer le lien direct entre une mauvaise santé métabolique et l’augmentation du risque de l’asthme.

Elles indiquent également des thérapies potentielles pour tester/traiter l’asthme

WOD ANALYSIS

Coaching notes:
This is the amazing WOD that uses a complementary movement template; pull-ups for posterior and push-ups for anterior upper body, and squats for lower body. Furthermore, this WOD is combined of 3 skills of pulling, pushing and squat Motion patterns

Template: This WOD follows “AMRAP” template, so scoring is based on as many reps as possible. 

Modality: This exercise is a triplet element in the form of gymnastics modality.

Purpose: The training purpose is to improving the stamina and increase the fatigue capacity. In this WOD, athletes learn to how control the fatigue and continue the reps for break the records despite being tired.

The reason for choosing reps: The reps are increases in each round.  These high reps challenge the muscle fatigue, so improve the mental tolerance of the athletes. Furthermore the pull-up, push-up and squat are selected for this WOD that challenge the anterior upper body, posterior upper body and lower body, respectively. 

Physiology (GPP): Stamina and cardiorespiratory play a major role in this WOD. Furthermore, Strength, flexibility, and coordination are challenged.

Physiology (energy pathway): The aerobic system is a dominant energy pathway in this WOD.

Anatomy:
Pull-up: Rhomboid, Latissimus dorsi, Biceps
Push-up: Pectoralis major (sternum head), Triceps
Squat: Gluteus maximus, Quadriceps, Hamstring, Gastrocnemius, Soleus
_______________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up for pull-up ≈ 5 min
Specific warm-up for push-up≈ 3 min
Specific warm-up for squat≈ 5 min
WOD: = 20 min
Cool-down: ≈ 10 min

Additional time: It remains ≈ 8 minutes that can be divided in specific warm-up or cool-down.
_______________________

Scaled options:
Level 1 (when the athlete cannot perform the reps unbroken):
5 pull-ups
15 push-ups
25 squats
10 pull-ups
20 push-ups
30 squats
15 pull-ups
25 push-ups
35 squats
and so on ...

Level 2 (when the athlete cannot perform pull-up):
10 ring row
20 push-ups
30 squats

Train hard and challenge your body. Enjoy it ;)
GOOD LUCK

☆ 10-20-30 15-30-45  unbroken
☆ 20-40-60 25-50-75 + 8 
CFHIM - MAKING PEOPLE BETTER

Scaled 
Band assisted pull ups
404 reps 😅👍

All, its worth reviewing the “compare to” page today. Some very special CrossFitters posted that day. 

:337 reps. (Strict)
https://youtu.be/8yitn95EXck

Champions Club Scaling Notes

RANT
For about two years the standard at the gym has been reverse grip on all pull-ups. This is a technique called "blocking movement" I learned from Carl Paoli that basically means setting a standard that forces us to do something the right way. So by flipping the hands backwards it winds up our shoulder into external rotation - which is stable when we are overhead. This is a great way to practice regular and butterfly kips because we can do lots of reps, mess up a bunch, and still have our shoulders in a safe position. Also, anyone remember back in like 2006-2007 when Cindy came up like twice a month?

MAIN DECISION
Do you really have the stamina (Kanye) to use this increasing rep scheme

NEW TO CROSSFIT SCALE
Cindy

WHAT ABOUT THE MOVEMENTS
Pull-up - pulling, overhead, skill
Push-up - pushing, mid-range, not necessarily the strictest reps
Squat - squatting, bodyweight, speed

WHAT ABOUT THE FORMAT
This is a way to challenge veterans who have done regular Cindy a million times and don't want to go to "that place" to get a 3-rep pr. It's basically a guess for what's the most amount of ascending reps we can do each round without breaking anything up. Evil, really.

LEARN TO COOK
If I want to keep the stamina factor but not have intensity drop, instead of increasing reps just start with the best number you think you can do unbroken and keep it going for the entire 20 minutes. Or I could follow the rep scheme, split up the pull-ups and push-ups however strategized, and keep squats unbroken. I kinda like that second option.

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

GENERAL FEAR LEVEL: 7