377 reps

422 reps

435 reps

got through 30 pullups + 7 push ups
457 reps

A couple days ago I set out to do this one modified to body rows and push-ups on a low bar, only got through 2 rounds unbroken in about 6 minutes. This was enough of a hit for today. Getting back into the rhythm. 

Wod super interessant mais un petit peu difficile pour un debutant avec 6 mois d’experience.

https://musclemaison.fr/

19:31 rx
M/54/175/5'11"

Rx’d: Finished at 15:56

Started over at beginning for remaining time and got to 705 total reps.

Sets unbroken until rep #285

200616: 625 reps (600 reps finished apprx 19:00)

140111: 436 reps

RX 260

Rx: 462

440 rx

Rx except subbed TRX pulls for pull ups & knee push-ups for strict push-ups. . 

Got to 35 / 50 push-ups 

M/37/180#

468 Rx
(200616: 437 Rx)

Deo gratias

497 reps as RXd total time 23:46

1st 3 rounds + 75 Squats + 20 pull-ups (finished 4th round ~24 mins)

44 / 6’0 / 190

M/27/5'8"/170lb
CrossFit AFK

475 - Rx (close to last time at a heavier BW. Happy with this.)

M/54/5'5"/150

"CINDY"
5 Pull-ups
10 Push-ups
15 Squats

20 RDS+5+10 (615 reps)
Went for a fast E.M.O.M., resting the remainder of time.

285 in 20 min

Completed a day late on rest day. Managed 50/60 Push-ups at the 20 minute mark, and continued to completion in 23:27

Completed rxd on 2/21. 

52 of the 60 push ups. which were probably the biggest time suck. 

502 reps. 

finished the last round after. 

Modified:
--

inverted rows  for pull-ups
kneeling push-ups for push-ups
squats as prescribed 

> 459 reps in 20' (19 rows from the last round)

Completed last round (620 reps) in 28'08''
--
Peace.

503
Complete - 23:27
1st break at 20/40 push-ups
(…1/♾️ weak areas)

Finished 25/50/75 round + 15 pull-ups. Total 435 reps, last was 391. Absolute smoker…

Completed this workout back in 2014, having to break once both in the 50 and 60 rep sets of push ups.

Completed today scaling to x2 ring rows instead of pull ups. Had to break the push ups again both in the 50 and 60 rep sets.

17.26 

Scaled 222 

Completed

Today: Rx, 3 + 25/50/42...387 reps
6/16/20: Rx, 3 + 25/20/-...315 reps

473 reps (23 push-ups in final round)
Completed full 600 reps in 24:46. Again, pull-ups we’re my LIMFAC. 

200616:  515 reps
140111:  545 reps

60/5’8”/155ish

435

270 unbroken reps

Hello,
I did 376 reps.
I completed the 590 reps of Cindy XXX in 25 minutes and 50 seconds.

396

M 52/195/6’
470 reps.  

435 
Banded Pullups.

Rx
63 reps into last round =  483

Son(Rx)
290

7 rds Cindy in 12 mins

Did Cindy as I haven't done it before
365 reps
Note: band scale for pullups

427
a lot of jumping pull ups 
and modified push ups 
regular air squats 

RX---strict pull ups
307 reps
m/53/175
Very happy with strict pull ups and strict push ups
compare to 2020--timer messed up-not sure of reps
Compare to 2014 of 336 reps.
May be less reps today, but (knock on wood) pull ups were great and so were push ups and squats.....
Go to the compare to of 2014---some great comments and from some Games athletes at the time, even Pukie clarified some things.....

M/48/6'2"/185#

Did a bunch of strict tactical pullups yesterday so modified to 44# DxKB Gorilla rows the rest as rx'd 
441 reps

M/39/72”/170

as rx 438 reps (push-ups got me)

315

kipping pull-ups
607 reps

Did my formative Crossfit learning in CrossFit Marrickville, in Marrickville, Australia. Great coaching staff, Dave and Gemma. I used to love running past the people drinking in the pub around the corner on the 400m loop! I see the lifting platforms have been replaced? Check out the gym if you ever get to Sydney.

Strict Cindy XXX
strict pull-ups 
510 reps within the 20min
last 90 squats done anyway after the 20min 
time window
beautiful and utterly miserable at the same time
40 / 6ft 3' / 215 lbs 

Completed all but the last set of squats before the buzzer, so 510 reps. Finished the 90 squats for good measure but didn’t check the time.  Then spent a total of 1:07 out of the 10 in the “L” - on knuckles with nothing else touching the floor. My quads kept cramping on me. Pull-ups, especially the 25 and 30, were the biggest time suck for me.

18:51
I have to be honest the pushups were mostly to my nose. 

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-(34 reps) ended here
75 squats
30 pull-ups
60 push-ups
90 squats
jumping pull-ups and knee pushups 

4 rds + 75 squats = 585 reps

Subbed DB bent row for PU, 30# DBs, strict. Strict chest to ground pushups.

423 reps

10 Rows
20 Push-ups
30 Squats
15 Rows
30 Push-ups
45 Squats
20 Rows
40 Push-ups
60 Squats
25 Rows
50 Push-ups
75 Squats
3 Rows

Today’s WOD for anyone still waiting for it to load and haven’t looked at Chris Sinagoga’s linked post:

"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
Post reps completed to comments and practice L-sits from the floor for ten minutes. How much of ten minutes can you spend in the "L"?

Enjoy!

In 20 minutes 432 reps💪💪

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.
 

Today's workout don't load! I can't see the WOD! 

Wow, fun to look back at the 2014 post! Wish I would have gotten into CF in the early days. It’s cool to see some of you guys still around. Us newbies appreciate it! 

Champions Club Scaling Notes

RANT
Even though Coach gave me the green light to do these notes in 2019, I originally got the idea to start them from "bingo", who used to write really great posts on the main site which I think he called Daily Musings. Or Sunday Musings. Or something like that. Either way, he wrote a great one when this workout was first released in 2014:

Wow! As if a CrossFit “Girl” isn’t hard enough, ANY “Girl”, we get one called “Hard Cindy”. Apparently even THAT’S not enough of a challenge because here we are given another, harder version of the venerable “Cindy” WOD: “Cindy XXX”! Mad scientist, indeed. Bonus points if you figure out the significance of the rep scheme as it relates to “Cindy” by the end of this post.

Some of this is familiar now. “Complete as much as possible in 20:00”. While this could be interpreted in a couple of ways, I think the clue to the correct way to score this is in the challenge that Coach throws down at the end of the post: “Athlete with the fastest time to complete Cindy XXX in unbroken sets and under 20 minutes” means that this is a hybrid WOD. If you are very fast this is a “task demand” WOD, how fast can you complete the work requested. For the vast majority of us, however, this is a “time demand” WOD, how much of the work can you complete in 20:00. Some would describe this as a “task specific WOD with a time cap.” And WOW, what a task!

Each round consists of the 3 exercises seen in “Cindy” and “Hard Cindy”. Pull-ups, Push-ups, and Squats. These are all unweighted. Compete each round in its entirety before moving on to the next. Unless otherwise specified, the default PU in CrossFit is the Kipping PU. Gymnastics kip, frog kip, or the advanced butterfly kip, it doesn’t matter. Let’s not have the “kipping is cheating” conversation. So been there; so done that. Save the electrons. Same thing with the grip as before, palms away, toward, or facing one another, no one will care but you. Can’t kip? Bummer. Really. You’re just not gonna get a whole bunch of work done if you have to do them strict. Feel free to scale the PU with an elastic band (even Jeff Martin would probably keep his machete at bay for this one), a Gravitron, or sub hanging plank ring rows. Do NOT do Jumping PU in this WOD!

Push-ups as Rx’d are strict plank, chest to the deck, arms locked out at the top. There was no request for “hand release” so you may choose to do that or not. Your call. Feel free to scale by doing them from your knees, but once again don’t call them “girl push-ups” because you can expect to be embarrassed by literally hundreds of CF women doing it strict.

Squats are without any weight, just you, your ass, and gravity. Crease of the hip below your knee. Nothing new here.

The rep scheme is simple and diabolical at the same time. The PU increase by 5 each round. The Push-ups are 2X the PU, and the Squats are 3X the PU. Sounds suspiciously like “Cindy”, eh? 5 PU/10 Push-ups/15 Squats. “Cindy XXX” is…wait for it…20 rounds of “Cindy”! At least it’s the same number of reps as you would do in 20 rounds, but the stimulus is entirely different. It’s a much different challenge to just cycle 5 PU each round than it is to do 10, then 15 then…30! Your score is the total number of reps you complete in the 20 minutes (total possible is 600) unless you get it all done, then it’s how fast did you finish!

Not enough work? Well, Coach doesn’t think so. After you recover there is a “cash-out”, a little bonus work. Start a stopwatch and let it run 10:00. See how much of that 10:00 you can hold an L-sit, elevating your fanny off the ground with your feet straight out in front of you. Both feet. At the same time. Yeah. Coach is a funny guy!

Another in a new series of “The Girls Aren’t Hard Enough”. Cindy XXX in 3-2-1…Go.

WORKOUT THEMES
A twist on a benchmark that puts more emphasis on stamina. Pulling with skill, pushing, squatting.

					SHORT		MEDIUM		LONG

LIGHT												x

MEDIUM

HEAVY

STRENGTH SCALE
For time:
50 strict pull-ups
100 strict push-ups
150 squats (sprint/fast)

STAMINA SCALE
5 rounds for time of:
1:00 bar hang
2:00 plank hold
75 squats

POWER SCALE
Cindy, drop the number of push-ups down so you don't take more than 2 breaks each round

MY STUFF
30 + 1 push-up. I felt like I coasted a bit during the workout, but after I finished the fatigue/discomfort really crashed on my for some reason.

GENERAL FEAR LEVEL: 7