CFWUx1
24*50s = 24
Cindy

7R in 20m
5 box hspu
10 alt pistols with overhead band support. Last round was 20 regular squats as left knee playing up.
15 horizontal rows with rings at shallow angle.
Prev. 6R+6r as strict as possible. All kipping HSPU. Mostly strict pull ups. 23.10.19
I've noticed the years stacking up this last couple of years. Also playing safer than I used to so accumulating fewer injuries.

Mary 5 rounds + 4 hspu 

push-ups on bottom of dip machine

10 rounds

Cindy: 17+8 rx’d. Strict pull-ups the first 5-7 rounds (minimal kip last couple reps of 6 and 7). Pushups were the limiting factor here, not cardio. That’s a first! Pushups are always tough on Cindy but I feel like normally I wouldn’t go faster anyway. PR for my post bike accident CrossFit journey! 15 lbs lighter than the last attempt! 5lbs for quitting beer, 5 lbs creatine water retention, and lost another 5lbs. after cutting out the 3-6 vodka-sodas I was having daily. Definitely the best I can remember feeling on a Cindy effort!

178/41/69”

Modified to Cindy + Mary = 1 rd

6 rds total

Mary 9 rounds + 15 reps rx’d

11R (CFHIM - 46/93kg)

As rx’d, 13 rounds + 3 HSPU (PR).

First ‘Mary’ in 9 years.  Pacing was for 90 sec per round.  Was able to get ahead of pace initially, with 3 rounds in 4 minutes.  Later on, the only question was whether my hands would hold up.  I had some hot spots start in round 10, but was able to adjust pull-up grip and work through.  Unbroken HSPU and pistols.  Broke pull-ups 10-5 most of the way.  Had to break more often after the hot spots.  PR by almost a full round.

47m/5'10"/180

M/34/6'/175#

Mary
10+10 rx; 29 rep improvement from last attempt.

M/29/5’10

Cindy: 17 rounds

M39/6’0”/190

CINDY

20 + 5

was aiming for 24 but realized at the 9 minute mark that wasn’t going to happen.  Held on for 20.

Cindy:
Lucas - 14 rds
Me: 12 rds (felt strong but no air - de-conditioning?)

Cindy

22+8

Mary - 5 rounds... just starting crossfit. The pull-ups were the biggest hinderance

Cindy: 14+5+4 Struggled with push-ups this time. Great workout. 

M/25/5'8"/160lb
CrossFit AFK

16+5 - Rx (Cindy with parallette push-ups)

Cindy

M32, 181cm, 90kg

22RD‘s + 4 Reps

Hi;
Cindy ; austrtalian pull ups scalled strict pull ups 
TIME 17' 39'' 9 rounds.
Rugby (Fr) October 26th 2020 Championship Excellence B :
U.St. Astier Neuvic v  U.S. Ussel ; 20-29

9 rounds + 7 rep sur Mary

Half Cindy: 14+2

Mary: 5 rounds 15 reps in 20 min.

Cindy
18+5

20 rounds of Cindy

Cindy 
18 rounds Rx

125-145-155-165-175-185-190-195-200(F)

Cindy
23 rounds + 5 pull-ups 

190304:  21 * 5 pull-ups 
190110:  20 + 3 squats
170818:  21 + 5 pull-ups 
151112:  24 + 5 pull-ups 
150102:  23 + 9 squats
131011:  21 rounds
130106:  21 + 2 squats

58/5’8”/160

Amrap 20 min
 5 pushups
10 hollow ups
15 squats
Score: 11 rds + 7 reps

Rx with strict pull ups: 16+11

Demolished my previous Strict Cindy score of 14+21, and I was only 10 reps behind my regular (kipping) Cindy.

Cindy
16 rounds + 11 reps

modified Cindy
8 inverted rows (high parallettes)
10 pushups
15 squats

9 rds + 10 pushups

Cindy: 

mod pull ups w/ band

10 Rds plus 5 pull ups, 10  push ups 5 air squats

5’7”/51 years old/220lbs

Mary: 10 rounds 

35/195/5’9/M

Cindy 15 rds +10 pushups

M/55/185/6’0”

Mary
20 min AMRAP:
5 strict HSPU
10 pistols alternating
15 strict pullups

10 rds + 5 +10 + 5

M 50/190/6’
Mary
Scaled pistols to standing on a 24” box, full range of motion but can’t quite keep my free leg from touching the ground on a regular pistol.  8+29.

Cindy:
12 rounds+ 9 reps

CINDY 
18rds + 5 PR!

Strict Pullups 

Previous 190527: 17rds+10

Cindy: 17 + 5

Cindy: 11 rounds, 5 pull-ups, 4 push-ups with sit-ups instead of squats

31/m/5’11”/176

Cindy
10rounds + 3 pull-ups 
scaled push-ups to my lowered safety pins on my rack after round 5 to try and keep moving. 

pull-ups in 1s and 2s for most part
squats felt good, just stayed steady. 

Cindy, 15 + 5/-/-

02/18/20: 16+5/10/3

Mary Rx: 11 rounds + 17 reps
PR by 32 reps
Pullups were the sticking point but this was still a great conditioning WOD for me.
m/52/5'11"/200#	

cindy
21 + 13 reps

Mary: 9rds + 4 HSPUs (pistols w/heel on plate)

190804: 9rds + 10 pistols

Finally got heat in my garage:) come on Michigan winters....
Mary
scaled to
20 min amrap
5 strict hspu
10 box step ups 20"
15 strict pull ups on yoke fat bar
7 rnds plus 5/10/9
m/50/175
For my notes.....
practiced pistols before wod
left hip and knee issues only allow me to lower to 20" box, so decide on step ups
rt leg, I can lower to 15"

I was looking at the compare to and on 190527 there is a link to the Kipping Pull-up video.  I also noticed former CEO GG had commented "If you cannot do five consecutive strict muscle-ups, learning to kip is counterproductive. As an historical aside, I'd deemphasize the kipping pull-up were we to do things again."  And also "I am not a fan of the "kipping" HSPU! "

I prefer to do strict movements and thought this was interesting.  I understand how kipping/butterfly pull-ups increase your speed/productivity, especially if you are a games athlete, but for the rest of us seems unnecessary.

Thoughts?

12 + 2
Scaled as 5 towel pull-ups, 10 HUPUs, 15 air squats.
M/54/6'0"/173lb

7 rds Mary

Did em both back to back, Mary then Cindy for 40 minutes of fun :).
Hit 15 rounds on Mary and then turned Cindy in to an EMOM for 20 rounds.

Cindy. 15 rds + 12 reps

Did it in my Mando helmet. This is the Way.

Scaled Cindy:  5 ring rows/10 incline push-ups/15 squats = 13 rounds, even
Wrist started clicking on round 6 so eased up a little 

Cindy :
18 Rds +2 pull-ups (PR)

Previous 2 Cindys/ PR: 17 Rds + 5 pull-ups 

Cindy
Strict (ish) pull-ups 
25rds + 5 pull-ups (PR)

Previous PR was 23rds, so big jump. PU’s stayed strict until round 10, then started wiggling on some reps after that. Wish I could say I went unbroken all rounds but pull-ups are still a weakness for me.

Scaled:
Strict Mary
5 strict HSPU to abmat
10 pistols
15 strict pull-ups w/band assist

9 rounds + 18

18 Cindy’s. PR is 21+5 from 13 years ago. 

First WOD!

Cindy for 11 rounds. Can only go up from here.

15 rds

Cindy

Mary
RX: 8R+22

Cindy, Strict Pull-ups

17 Rounds + 3 Pull-ups

M/30/5’11”/145

M/36/170lb/5’7”

cindy 15rds + 11reps
butterfly pull-ups for all
pushups were biggest obstacle 

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups (band)
10 push-up
15 squats 
12+6

Cindy Rx’d 
29 rds + 15 reps

PR is 30 rds + 3 reps from 14APR19

Cindy 
20 min
5 pull-ups ( combo strict and jumping)
10 push-ups
15 air squats
12+ 5 pull-ups 

Mary, scaled somewhat:

5 Handstand push ups, strict to a 2" pad
10 Pistols, with TRX support
15 Pull ups, kipped

7 rounds + 17 reps

Hoping 9-10 rds, expected 8, but came up short! 

Mary hits my weaknesses. I'm only learning to kip HSPUs; and 15 straight PUs is a lot for me. Pistols: I need a scale between TRX (too easy) and full (too hard on my bum knee). Any ideas? Maybe descend from bench.

Cindy
AMRAP 20'
5 Pull-up
10 Push-up
15 Squat
----------------
20 Rounds 👌

Mary 
Scaled to:
Band assist HSPU
Single leg squats to 16” target 
Pull-ups Rx
9 rounds + 19 reps

This was my very first time ever doing Cindy. I'm in love with her now...
13 rounds RX
M/48/5'5"/189

Cindy RX (strict pull-ups)
20Rds + 16

cindy : 20 round's + 4 push up rx strict pull  up 

Mary: 11 rounds Rx

pull ups were the hardest part

M/27/6’1”/195

Mary RX:12R+24.
https://youtu.be/MmlTm-cKIok

Cindy 
12 reps
Weighted pull ups

Did mary, managed to squeeze in 15 reps. Hands are hurting like bastards doe

Cindy 28 rounds RX for a huge PR! Old record was 25 rounds.

Cindy 19+8 Rx

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE FORMAT
Give us a dose of the final CF Games event without murdering 3/4 of the CrossFit population

WHAT ABOUT THE MOVEMENTS
Regardless of the workout, we are doing pushing, pulling, and squatting in ways that give us enough stamina discomfort for it to suck, but not enough to warrant stopping without feeling like a pansy

TECHNIQUE SCALE
Mary for 30 minutes. Sub half-ROM kipping pull-ups for regular ones so you can get a feel for the rhythm

CONSISTENCY SCALE
Candy or Maggie instead, not quite at full speed (I think we did them back around Easter.)

INTENSITY SCALE
Cindy and scale the push-ups so something you wouldn't have to break until round 20 or so. Find a compare-to for it if you are really in a mood to make yourself miserable.

MY STUFF
Mary for Quality - freestanding HSPU, pistols on the parking block outside, strict pull-ups. Either 5 or 6 rounds in 23ish minutes.

GENERAL FEAR LEVEL: You will either be in for the longest 20 minutes of your lift or the shortest 20 minutes of your life. So a 9 or a 6.

Put a twist in Cindy.

AMRAP 20
5 pull up
10 pushups
6 squat cleans 75lb sandbag

12r+15

Did Cindy yesterday 18 rounds 5 pull-ups.  Been working out at home since March.  Doing classic CF warm up of 3xSamson lunge, 10 OHS, 10 Supermans,10 ab mat, 10 pull-ups, 10 drips.  Makes a difference and makes workouts like Cindy easy.

I'm pretty sure they posted this taking inspiration from Atalanta. Because if I saw that wod on here, I would have prepared myself for a rest day!!😂