CFWUx2 5-5-5 of Cindy sub for pus-dips-sqts
24r
Timer 50s/r

1st time at CP, concentrated on push-up form

11 2/3 rounds

(push-ups were the limiting factor)

Did it Rx at home.
18X15

Strict pull-ups
14 rounds + 9 reps

17 Rounds

22 rds

16 rounds plus 10 reps rx’d. Cant complain with 2 rounds more than the one I did just after I turned 40! Pull-ups unbroken with upper body focused gymnastic kip. Pushups broken 6/4 until the last few rounds which were 5/3/2, and the last complete round was broken 3/3/2/2. Broke most rounds of squats into 3 quick sets of 5. Cardio and pushups equally limiting as always.  


42/69”/177lbs. 

18 rds plus 15 Rx’d

Rx 22 rounds even

M/35/6'/178#

20+15 
(18 reps shy of PR; everything felt good with the exception of the push-ups.)

Rx goal:
21 + 18

Actual:
22 + 6

1/2 Cindy
With vest 10kg
11 rounds + 5pull ups
M/44/83kg

17 + 7 rx’d and pr. 

190527 was 13 + 4 (edit: which I performed 04/26/2020)

20 rounds + 2 pull ups. 
a PR for me in 5 attempts over past 7 years. 

Banded PU otherwise Rx
11+11

15 rounds even

Male, 49 y/o
13+15 reps
rx
pr

18+5+10+1. Decent score for me especially after heavy squats yesterday. PR is 22 many years ago...

26 y/o
160lbs

Rx: 26 rounds + 5 pull ups

PR by 5 rounds

RX, 22+7

22RD + 15 Reps

M/55/6’1”/180

”Cindy”

Rx: 23 rounds + 3 pullups

15 rounds + 2 pull-ups. 

"Cindy"
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
__________________
201030
Score;- 20 Rounds Rx'd
_______________
210322
Score;- 22 Rounds + 14 Reps Rx'd

12 + 1 pull up 

M/25/5'8"/155lb
CrossFit AFK

22 - Rx

Rx’d with C2B Pull-ups

26 rounds + 9 push-ups

Purple Banded chins after round 5

56 YOM 5’6” 210.2
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

10 Rounds + 5 chins
305 reps

20 + 3 Rx
 Better than 17 rounds last time

M/30s/225lb

27 rounds + 10 reps
1 rep PR.
M/43/5’8”/165

Banded pull ups 
Box push ups 
Air squats 

11rds+5 pull ups 

15+13 Rx

Today: 18 + -/-/-
10/30/20: 15 + 5/-/-
02/18/20: 16+5/10/3

(0:46,0:50,0:58,1:02,1:04,1:10,1:13,1:08,1:18, 1:20,1:12,1:14,1:20,1:00,1:15,1:08,1:06,0:52)

21 rounds

18+5 — all strict pull ups.

beats my previous Strict Cindy score of 17+11.

Strangely, it also destroys my best Cindy with kipping pull ups score of 16+27.

20 + 11 reps

"Chest-to-bar Cindy"
As rx’d, 21 rounds + 5 push-ups (PR). 

PR by 1+ round.  This hurt pretty good – rounds took 45-50 seconds, was able to get 11 by 10 minutes.  From there, pretty much just paced it EMOM.  All rounds pull-ups unbroken, which was a huge win for me.  Most rounds of push-ups also unbroken.  Mini-breaks in some rounds at 7.  Squats unbroken but not particularly fast.

48m/5'10"/185

RX - 21 rounds + 10 reps

18 rounds +5 pull-ups RX M 53 190# 5'11" for some reason it just went really easy beat my previous best by two rounds.  Some days you are the whooper some days you are the whoopee.

RX:

19 rounds + 1 pull-up 

42 / 6’0 / 195

5 rounds of the beginner plus 3 pull ups.

19 + 4 pull-ups. Should be able to get 20 next time. 

10 rounds 👍😅

I do this workout once a month but I do ring pull-ups. On my 75th birthday last year my son and granddaughter joined me and we completed 75 pull ups, 150 push ups and 225 squats

10 Rounds flat. Thought I was hot sh!t by doing it in a weight vest but dropped it only after 2 rounds. Totally messed up my pacing. I'll do better next time. Just getting back into it

M 29/6'3"/280lb

I felt nauseous the whole way through. Could be a mixture of dehydration & breathing hay dust for 3 hours while cleaning 🧹 out the barn. Spring Cleaning! 

Cindy RX 
Strict PU
14 Rounds + 3 SPU
maintained a round every min 30 sec. 
got an extra round + 3 SPU on the last set. Emptied the tank! Almost didn’t workout since I did a ton of barn work today. Was exhausted! 

12 rounds Rx

Three out my back yesterday before attempting 21.2. 
Just a check the box day today. Did 10 rounds of Cindy in 11:45.  Hope to be able to attempt 21.2 tomorrow before the deadline. 

Did a modified version: 

Complete as many rounds as possible in 20 minutes of:
5 jumping pull-ups
10 kneeling push-ups
15 squats
SCORE: 13 (19':57'')
--
Graduated to jumping pull-ups instead of horizontal rows. Standard: chin above bar, controlled descent.  
Kept kneeling push-ups to maintain good flow and ROM throughout. All unbroken except set 11 of push-ups. 
Feeling good at the end, did 2 more rounds for good measure. 
1h30 hilly bike ride in the morning.

19 rounds complete with kipping chest-to-bar PU
m/52/5'11"/200#	

27 rounds

Rx’d: 31 rds + 12 reps (PR)

14 rounds, 1 pull-up RX. Not a PR, but man I’m pretty pleased with the result. 15-20lb overweight and just coming back to regular fitness. 

15 rounds + 5 RX (w/ strict pullups)
Just took it easy and aimed for perfect reps, felt great

10 rounds with Cindy

22+1 (with strict pull-ups)

12 + 5
green banded pull-ups on monster 
should have pushed much harder..

17 rounds + 10 reps

931 Rx
31 rounds and 1 pull up

Male 51yo 181cm 78Kg 
21 Rx'd  1 more before! Proud 

25 rds+3 pull-ups (PR)

190412: 22 rds+7 push-ups

21 rounds, Rz

23 rounds
PR by more than a full round

22 rounds + 4 strict pull-up

11 Rds +5
blue band and  kipping pull-ups

21 even

32:36 with a 20lb vest, with a mile run to start and a mile run to finish.....

I did 6 rounds. I thought it was good. Then I saw y'alls comments. LOL	

18 Rds + 1 pull-up 

🤦🏻‍♀️ (18Rds + 2 pull-ups is my PR) 

21 
37/M/6’1”/200

23+13. I’ll take it after 21.2 yesterday. 

20 plus 15, strict pulls/rotator cuff injury, 65 years old

18+8reps
pish-ups got me, had to break at 6 after 13 rounds.

22rds + 15

Pull-ups felt ugly and not my PB but not too far off.  I'll take it after the beating my knees and back took over the last couple of days.

RX:21R+18.(Unbroken)
https://youtu.be/zFWMLs3hFGg

Strict Pull-ups: 18 rounds + 5 reps

Compare to: 17 + 3

16 rounds

21 rounds + 10 reps

M/28/6’1”/200lbs

Pregnancy Scaling
“Cindy”
AMRAP 20’
5 Seated Ring Row
10 Knee Push Ups / Box knee push ups
15 Air Squats / Box Air Squats
Rest 1’ after each round

Half Cindy: 14 rounds

Rx: 14+20

25 rounds  feeling like a beast 

13 rounds

15+4 Rx
Strict

Champions Club Scaling Notes

RANT
Nothing to rant about.

WHAT ABOUT THE MOVEMENTS
Pull-up - pulling, overhead, skill (core-to-extremity/global flexion/extension)
Push-up - pushing, midrange, stamina
Squat - squatting, speed

MAIN DECISION
Do I want stamina to be a limiting factor (probably with push-ups)?

TECHNIQUE SCALE
Same format, sub either just kipping or partial-ROM kipping pull-up to practice rhythm

CONSISTENCY SCALE
Strict pull-ups, no-slop push-ups, feet stay still on squats

INTENSITY SCALE
Cut push-ups down to a number you won't have to break until late in the workout

MY STUFF
Did 10 minutes early in the day then 10 minutes later in the day.

GENERAL FEAR LEVEL: 8