CFWUx1 1 strict Cindy
30:52

2 round complete +( 2000 my bike + 1 round Cindy scaled)
cindy scaled:
5 slow kipping Pull up
10 push up 
15 air squat

2 RFT complete + 485 MTS ROW
Cindy with adaptation:
Pull up = jump on box with slow down
Push up = with the knee on the floor
Air squat without adaptation

RX 32’38”
strict Pull UPs very hard
push ups ubk
air squat ubk

30:47 compared to 33:08

subbed 10 BPUs for row, and 3 rounds of strict Cindy instead of 5

19:49

2R+110r in 30 mins. Sub 80r (sdlhp@20k/alt split jumping lunges + 50DU 1R only). Managed all three rowing subs but only added 30 reps of Cindy to R3. Paced subs better than last time but still didn't need DUs.

Prev. 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.

...

Skipped this one. No rower or place for pull-ups at our campground. Did a 5 minute camp WOD: 5 rounds: 4 thrusters with 50lb dumbbells, 8 pushups on dumbell heads. Not feeling strong that day. (Aug 6th) 

27:13

As rx’d, 29:31 (PR).  A couple minutes faster.  First row was quick, and then they got slower.  3:45 / 3:55 / 4:05.  Pull-ups unbroken until somewhere in the second Cindy set.  Same with push-ups, but got much farther than last time — almost to round 10.  Unbroken squats.  Colin and Aidan did this with me today.  They did 3 pull-ups / 5 push-ups / 10 squats (starting with strict pull-ups and push-ups and then moving to assisted upon failure) and cycled those until I was done with the row.  Then while I did the Strict Cindy piece, they took turns rowing.  By the end, they had accumulated 1850 meters — not bad!

46m/5'10"/180

41:42

29:54 Rx. Pullups were harder than expected.

32:30

44:22
Don’t have a rower. Had to sub 100 SDHP’s(45#) for each set of rows. Very tough WOD!

rx 29:24

30:56 Rx 

23:59 Rx’d and unbroken.

Last time was 24:51

26:38 RX’d. Today
25:39 Rx’d last time

31:45 rx

D 27:00
500 m 3rds cindy on each round

M/41/6’3”/215
27:59

Although the study boasts statistically significant differences between groups, like reduction in HbA1c, 2h glucose and glucose AUGC, the magnitude of improvements stay within 1 SD of the measure. This makes it hard to take identify those as a 'real changes'

the change in liver fat and cardiac function is more impressive and a sturdy result. it seems unlikely that HIT will halt the progression but it may slow it down. to reliably reverse liver fat a combination of fasting and/or some kind of low-carb diet devoid of seed oils is preferred. HIT may be a nice adjunct

M/42/5'4"/150 lbs
As RX'd
32:42

Old 26:24
New 25:50

39:41

M / 31 / 5'8" / 150 lbs

3 rounds for time of:

1,000-meter row
5 rounds of Strict Cindy

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

40:38

37:31. Scaled strict pull-ups to banded SPU first 2 full rounds, and kipping pull-ups last full round. All else Rx. Completed 07/19/2019.
Compare to 44:02.

25:29 rx

35:12 rx (yikes...)

190203 - 29:02 rx

28:00 800m run instead of row

About 52 minutes but with serious interruptions from the little man!
Probably should have been 47 minutes.
Scaled strict pull-ups with green band.
All rows sub 4:00.

Scaled 8:39.56   M/54/84 kg  wobbly 1 min handstand holds unbroken  , yet messy - hanging knee raises x21. 5 rounds

33:22 kip pull-ups

M/63

Rx: 35:23

30:45.  That still sucked.

190202:  31:23

26:34 Rx’d

4th day with a WOD...
I did the following:
Back squat 5-5-5 at  72.5, 82.5, 92.5kgs.
10-10-10 at 62.5kg
Bench press 5-5-4 at 60-70-80kg
Then this WOD
Rows subbed for 800 m runs. Otherwise strict RX.
25:32
Previous was 32:05
42/1.78m/76kg

M/30
31:46rx 

31:03 as rxd
row times were
4:21
4:34
4:41

M38 78kg
44:15. 
Row killed me as usual. 6, 6:30 & 7 mins each 1000m
Cindy wasn't that bad

24:47 Rx

This was a tough one.
I did the workout as stated in 32:08
3 rounds 
1000 meter row 
5 rounds strict Cindy (5 pull-ups, 10 pushups, 15 body weight squats)

Rx 25:33.27 /m/54/84 kg

34 min
1000 m row (outside in sun ~85 degrees)
5 rounds strict Cindy (Scaled pullups with medium band and push-ups with light band)

34/M/140#
Great sweaty one 👍

Scaled to 3 rounds of 1k row & 5x Cindy (5 ring rows, 30 second planks (wrist), 15 squats) 
51:28
Did the first round with 1 minute planks but it seemed way longer than 10 push-ups usually take me.  Last time was 48:25 w/ knee push-ups 

28:14 RX

M/6/190/51

58:41

Sub 4:30 1000m row.

Black band pullups.   Focus on blades down and back, wide, head up, slight lean back

Hands off floor push ups. On knees.

Rx'd at 22:36.

As rx in 35:44

Jackie: 3 RFT of 1000m row and 5 rounds of Cindy w/ ring rows and knee push ups in 36:50

32:24 RX 
One the Best WOD

Time 10:35 
3 rounds for time of:

100-SDHP 12.5 lb 
5 rounds of  Cindy

 5 Ring rows, 10 knees push-ups, and 15 squats

9:11
3 rounds for time of:

100-SDHP 32.5 LB
5 rounds of Cindy

5 strict pull-ups, 10 push-ups, and 15 squats.

26'20

38/m/5’10”/219
Scaled.

2RFT
ROW 1000m
3 rounds
5 pull-ups green band
10 push ups
15air squats 

43/6'3"/200
32:03 rx

36:46 Rx

26.31 min

For my own notes...
Did a Monday Monster Mash from Crossfit Linchpin on Monday.....
I had no business doing today's wod RX, but I did....stupid ego
rnd 1 12:39
rnd 2 14:46
rnd 3 14:47
Every rep was perfect though.
Total time was 44:29
Compare to was 35:23
m/49/175

41:59 Rx. Completely bonked on this one. Halfway through it felt like I was moving through a swamp. Man, this one wrecked me this winter and wrecked me today. Solid fitness though.

32.51 for me. 45yr Male
Last 1000 was tough. May have added some pressups as mis counted...oh well

Rx’d but no unbroken, slow and steady. Picked up pave towards the end. Lost the most time on the Row.
 32:22
26 y/o
70kg

3 rounds of:
50 SDHP, 20 kg
run 800 m up & downhill
then 3 rounds of strict Cindy

--> 23 min 37 sec

29:55 Rx PR 

3 rounds for time of:
1,000-meter roe
5 rounds (5 strict ring rows, 10 push-ups, 15 squats) 
Wore a weighted vest (20lbs.)

The study reads with some interesting highlights. First - "No adverse events were recorded", safety being paramount in training a diseased population, dosing them with high intensity served efficaciously to move the meter further right on the sick-well-fit continuum without injury. Second - "There was no effect of HIIT on whole body fat mass but within-group comparison revealed a reduction in visceral adipose tissue"..."HIIT elicited a 39% relative reduction in liver fat so that four patients in the exercise group moved from having clinically significant liver fat to within ‘normal’ limits", though this speaks to the power of high intensity exercise, it shows one of the most lacking and critical issues in a majority of research today. The patients were instructed "to continue their normal routine and care for 12 weeks and not to change medication, habitual physical activity, diet or body weight." This facilitates an easy research control measure, but the absence of nutrition protocol severely blunted the effects of an otherwise fruitful study.  The next step to amplify effects would simply be to 'eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat." CFJ Oct.2002. This simple remedy alone would have exponential effects on results and research application.

30:23
Rx, besides Subbed 800m run 

Compare to: 36:47 Rx with Rowing (last workout I did with my rower before it broke)

Not sure if my rowing was that much slower than my running, which is slow itself, or my pull-ups just got better.  😉

37:30.  I loved this! (Almost RX😊).  40 y/o.

39 min...55y old...

M,35y, 75kg, 174cm

Completed 3 rounds of
1000m row, then 5 rounds of
4 strict pullups
8 push up
15 squat

34´15"

Rx : 34.22

Good afternoon dear all crossfiters

RX’D
3 RFT
1000 M Row

And 5 ROSC (round of Strict) Cindy

Total time: 20:38

You all have a nice train and week ahead!

Xoxo

@jhonesrodrigues_official
Johnteamfnx

30:47
Scaled Cindy to strict 3-6-9

My sub for rowing is 40 calories elliptical trainer at Level 12 per 1000m rowing. Considering that "Rx":

30:15

Bummed. I thought for sure I'd be under 30 minutes. Took too much time on the first round. Every rep of every set was strict, but the first ones were overly careful.

31:05 RX

Scaled down to only four sets of Cindy per round due to Tender shoulder from last Cycle's push-ups

27:39

28:14 rx’d
28/M/200#

24:45

190202 - 24:21

 Gave myself a 30 minute time cap. Just because I had time restrictions this morning. Modified the pull-ups and did knee push-ups. 

2 rounds plus 900m in a 30 min time cap. 

Why do most of the WOD's work upper and lower body on same day? Is this a push/pull split? I have a bowflex and will use that for the row portion, about how long should 1000 m take and what weight do I set it to? Are the squats weighted, if so what percent of my 1RM should I use? New to CrossFit but not working out. I was getting bored with my regular workout so I came here.

27min rxd

Sorry for any delay here. My power was out all last night. Warm-up for 190719:
GENERAL WARM-UP

10-minute AMRAP of:
1 cycle of reverse pick drill:
5 strokes legs only, 5 legs + lean back & 10 full strokes
10 ring rows
10 push ups
10 v-ups
10 overhead squats with a PVC

SPECIFIC WARM-UP

Pull-up
2 sets of 5 kip swings
2 set of 2 kip swings + 1 pull up
1 set of 3 strict pull ups

Air squat
10 squat therapy squats (3-sec down, 3-sec up)
15 air squats

Practice
300m row
1 round of Strict "Cindy"

26:00 Rx
Compare to was 27:01.

32:42 Rx

Male/43
As rx'd
28:55
57 seconds faster than in Feb. That 3rd round is awful!! 

46 mins 

39:30 Rx😳

28:49 rx’d 

3RFT
1000 m row
5 rounds strict Cindy
34.54 min
😅...another sweaty one 👍👍

I remember doing this workout back in February and the pull-ups got tough! Below are the same scaling thoughts from February: 

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 the row will hinder performance on 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 or reduce total Cindy 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.

안양공식인증지부 크로스핏힘
3 rounds for time of:
1,000-meter skierg
5 rounds (5 strict pull-ups, 10 push-ups, and 7 toes-to-bars)
35:02 강경택 45세/180cm/90kg

INTENDED STIMULUS

Let's run! This a 5K for non-runners. It is a longer effort but a very manageable one. The distance in the row and the number of rounds of Cindy will allow athletes to move at a very even pace without any significant breaks. Today will be an excellent day to track the time of your rounds and see how well can you pace. The 3 round structure will allow you to start conservatively on the first round, accelerate on the second one, and fight on the last one. This a day in which you want to set up yourself to be able to perform! Athletes capable of doing 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

Rx 29:02

Globo Scale-as Rxed.  If you don't have a rower run 800m instead.  For pushups do em strict or as hand release pushups.  Squats: focus on good form, or do strict squats with no arm swing.

Champions Club Scaling Notes

RANT: 
I wrote on this one last time, but without the specific scales. SO check some notes there. I would just try and take off the “for time” section for the entire workout and just time the row/run efforts. Use the Strict Cindy portion For Quality and as a rest between rows/runs.

I SHOULD TRY THIS RX’D IF: I can keep intensity on the row and am strong/disciplined enough to do slow reps on Cindy.

ORGANIC SCALES:
Strength — make sure squats and push-ups are slow too, decrease distance on the row and maybe add rounds of Cindy
Stamina — mush into one round: 3k row and 15 rounds of Cindy
Endurance — 6 rounds, 500m row, 5 rounds of strict(ish) Cindy
Flexibility — as is, just go really low on squats

NEUROLOGICAL SCALES:
Coordination — use the Cindy portion to practice midline control
Accuracy — even splits on the row, unbroken on Cindy movements
Agility — kipping instead of strict, add rounds if needed
Balance — focus on falling on the row/run, shoes off on Cindy stuff

GROUP VERSION:  800m run instead of row, Ricky Reps for pull-ups and push-ups. Maybe even set up 2-minute stations for each exercise per round

WARMUP:
Jump rope — always
Hollow hold — midline prep
Box jump — haven’t done those in a while
Handstand — spend some time overhead
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  6 if it’s Just A Workout rowing pace, 7 or 8 if you really want to be mean to yourself.