3:52/405-lbs/4:35 RX

4:29 Cindy
385 lbs. 
4:46 Cindy

4:49, up to 405#, 4:57

completed 10/6 post 230913 rowing wod. 

Cindy splits:
3:56
4:28 (did factor in walking time from Deadlifts)

DL 1RM - 345 lbs

GWU
2 rounds
30-sec. each station
Jumping Jack's
Shoot throughs + push-ups
Bar swings and turns

SWU
3 Squat therapy reps, 5-sec. down, 5-sec. hold, 5-sec. up

3 reps each of:
Ring Row, feet under rings 
Ring Row, hips under rings
Ring Row, shoulders under rings
Pull-ups

5 reps each with an empty barbell of:
Bottom half DL
Top half DL
DL

3 reps each adding plates of:
DL 25s
DL 15s
DL 15s

BU
Every 2:30 for 2 rounds
1 round of Cindy 
Sub 2-minutes or scale more

Workout (25-minutes)

CD
Candlestick tabata

M/27/5'8"/180lb
CrossFit AFK

11:42 - Rx

R1: 0:00-5:08 (strict pull-ups, trying to build my shoulder back up after my over use)
R2: 5:08-10:08 (got to rest just over a minute here) 3 lifts 315lb-365lb-405lb, real heavy only having 5-minute to hit a lift, back felt tired. 
R3: 10:08-11:42 (strict pull-ups)

18:34
255#

3:30
150# sandbag deadlifts 55 reps in 5 minutes 
3:45

M/33/5'7"/211

0.25Cindy (9:00)
MaxDeadLift 245,275,295lbs
0.25Cindy (9:00)

Approached as a 2EMOM just to get volume. Took 6 min for the deadlift. Did not hit failure on PullUps, but last 2-3 sets were a strict struggle. PushUps felt EASY untill last round, a lot of planks lately have helped. Squats were just lactate tiring in the legs. 

Gamed the workout to just hit a good max deadlift, not grammatically go to failure and find a heavy deadlift. 

I will have to review my murph prep to figure out how much time i was taking per round on Cindy.

Modified:
--
5 rounds of: 
10 DB rows @ 2x 15 kg
10 push-ups
15 OHS with PVC pipe 

For 5 minutes, EMOM:
10 DB deadlifts @ 2x 15 kg

5 rounds of: 
10 DB rows @ 2x 15 kg
10 push-ups
15 OHS with PVC pipe 
--
Peace.

6:27
130.5 kg
7:32

3:14
315#
3:06
M/54/175/5'11"

18:20 total with 5:00 deadlift, strict pull-ups 
315lb deadlift 

M/37/6’/175#

3:43
345 lb. 
3:18

No warmup of any kind. 

Deo gratias

6:35
Deadlifts max 40 kg
6:44

Beginner: 5 Cindy w/ kipping pull ups 5:56, 5x5 DLs 135, 5 Cindy w/ kipping pull ups 6:20. 1k run 5:24

4:00
160kg
3:50 

3:05
355#
3:04

4:30/ 155#/ 4:50
scaled: RR, elevated push-ups 

5:35/340#/8:51... 😥 2nd WOD of the day...

3:34
275
3:33

As rx’d, 2:41 / 360# / 2:43.

Unbroken Cindys, but round 5 push-ups were tough each time.  I was not sure if this is the intent of the WOD, but there was no way I was jumping in cold on the deadlift, so I warmed up and did some working sets before starting.  Did 155x10, 225x5, 275x3, 315, 345, and then a failed attempt at 375.  In the WOD, I did 315, 345, and 360.  These reps felt better than the ones in warm-up; guess this Masters athlete needs additional time to get warm…  Best deadlift so far this year has been 370, so I feel good about hitting 360 under fatigue.

50m/5'10"/185

So I’m a few days late on this one but we go:
Rx
First five rounds: 3:44
Max deadlift: 455 pounds
Second round of five: 3:11

i think I got faster cause the pressure was off on the deadlift.

2.52
147.5 Kg
2.38

Strict Pull Ups, 5 rounds is a good number to push hard on this one

3:31
375 pounds
3:43
RX

Rx 
3:03
475lbs
2:45

6'26", 40-50-60-70-80 kg, 6'05"
Beginner

Rx
3’58
140kg
4’48

1. 4:49
2. 355
3. 5:50

5 rounds Cindy 6:45
165kg DL
5 rounds Cindy 6:50

3:20
445
2:33

4:15
125kg
5:43

Modified CINDY 3-6-9 PULL UPS /PUSH UPS/SQUATS
👉 4:55
👉225 LBS deadlifts 
👉5:05

Getting back up after a long summer 
Fighting  the onset of middle-age 🧓🤛🤛🤛🤛🤛
I will persevere ❤️ 

3:25
365
3:27
(strict Cindy & 3rm) 

Rx 
3:29
455
3:34

3:37/280#/3:43

3:59, 315, 4:48 Rx

M 42/175lbs

RX
2:58
420lbs
3:38

M 53/195/6’
3:37
#315
4:10.

2:30
#405 
2:25

day behind this week!

Rx
#1 2:58
425 DL
#2 2:55

Modified Cindy:
5 ring rows
10 knee pushups
15 30# goblet squats

5-5-5-5-5-5 35# single leg deadlift

Cindy 1: 9:15
Cindy 2: 11:29

Rx
No shoes WOD
1/2 Cindy: 2:57
Deadlift: 405, 455, 485
1/2 Cindy: 2:58

3:35
325#
3:55

M/50/170#

3:09.65
310lbs
3:08.20

315 dead lift new pr
3.57.89

3'46
190kg
3'38

6:21
125 kg deadlift
5:21

bar pullups instead of strict/kipping pull up

WOD CrossFit.com 230826 
Part 1 - Cindy x 5 Rounds 1) 
https://youtu.be/O8uPkK4luJc
5 Rounds of WOS Cindy For Time
5 Pullups
10 Pushups
15 Air Squats.
I completed the Workout in 5:31 minutes setting my Personal Record on this one.

Part 2 - 5 minutes to establish a heavy Deadlift
https://www.youtube.com/shorts/WcPSY0eFNv0 
I lifted 279 in my 4th attempt setting my Personakl record.

Part 3 - Cindy x 5 Rounds 2) 
https://youtu.be/PfKt1rEoLFc
I completed the Workout in 5:42 minutes

WOD CrossFit.com 230826 
Part 1 - Cindy x 5 Rounds 1) 
https://youtu.be/O8uPkK4luJc
5 Rounds of WOS Cindy For Time
5 Pullups
10 Pushups
15 Air Squats.
I completed the Workout in 5:31 minutes setting my Personal Record on this one.

Part 2 - 5 minutes to establish a heavy Deadlift
https://www.youtube.com/shorts/WcPSY0eFNv0 
I lifted 279 in my 4th attempt setting my Personakl record.

Part 3 - Cindy x 5 Rounds 2) 
https://youtu.be/PfKt1rEoLFc
I completed the Workout in 5:42 minutes

3:00
335lbs
3:30

DL: 95-145-165-185
5 Rounds of:
3 pull-ups 
6 pushups 
9 squats
7:40

as written RX
2:45 5 Rounds
525 deadlift
3:01 5 Rounds

that was fun

Rx
3:20
275 x3 
3:33

Ben Pastore 
3:30
480
2:28 
RX

With a 20# vest
5 rounds of Cindy: 4:41
Deadlift: 340#
5 rounds of Cindy: 4:53

Rx’d
4:33
300lbs
4:37

RX
3:54
325#
3:57

5 Rounds Modified Cindy
3 assisted pull-ups
5 pushups
9 squats

5:28
305lbs
4:53

41/M/260
 

5 rounds of Cindy for time
5 minutes to establish a heavy deadlift
5 rounds of Cindy for time
*One round of Cindy is: 5 barbell inverted row, 10 push-ups on knees, and 15 squats.

5:03.85
205/215/225/235(PR)
4:35.10

Rx
2:46
455lbs.
2:49

Rx'd
3:13
205-225-275-300 (3 reps)
3:58

42/m/160

Rx’d 
5 round 3:40’ 
5min 175kg 
5 rounds 4:55’
Total time: 13:35

22:29/390# Rx 

7:41
225/315/390
9:48

Scaled/subbed DL to 3 reps each weight, otherwise Rx.
2:55
225-255-275-285#
2:42

2 reasons for scaling/subbing DL: 1) Not enough plates at home to really find 1RM; Equal 1) very leery of 1RM’ing anything after herniating a disk 2 years ago. Still, triple at 285 is pretty heavy for me.

3:59
190#
4:13

Rx

M/54/217 
5 rounds of Cindy for time, 6:04
5 minutes to establish a heavy deadlift 335x1
5 rounds of Cindy for time, 6:01
*One round of Cindy is: 5 pull-ups, 10 push-ups, and 15 squats.

4:05
400#
4:10

1 - 3:05
2 - 260lbs*
3 - 3:20
11:29*
*Last DL right at 5; I hit the button at 5:04.
Should have gone heavier.

Strict Cindy for both
5:42
295# trap bar handles down dl
5:07
m/53/175
Did not set up weights correctly for the dl, might have been able to get a bit more.

5 rds of Cindy: 
2:56

deadlift:
325#/335#/355#

5 rds of Cindy:
2:00

total time 9:56

M/39/72”/168

as rx 3:03 first Cindy set; 170 kg DL (felt like I had more in the tank); 3:00 second Cindy set 

Although some of this programming has been kicking me between the eyes, it’s been great! It’s felt like old school, traditional CrossFit. Keep it coming!

Rx’d 
Rd. 1:  2:35
DL: 275, 345, 375, 405, 410(failed)
Rd. 2:  2:36

Scaled Cindy
5-10-15 w/ RR, 20” box push-up & good ol air squat
6:54
7:31
deadlifts 5x5 @105#
feeling good!

5 rounds of Cindy for time 5:56
5 minutes to establish a heavy deadlift 295- lbs
5 rounds of Cindy for time 4:48
*One round of Cindy is: 5 pull-ups, 10 push-ups, and 15 squats.
scaled to jumping pull-ups 
knee push-ups

M/31/205/5’10

Cindy (5 Rd’s)—-> 3:20
Deadlift (5 Mins) —-> 375 lbs
Cindy (5 Rd’s) —-> 4:00

That WOD was so much fun!!!

5xCindy 2:50
DL - 300lbs
5xCindy 2:59

13:19
First 5 rnds of Cindy in 4:10
Deadlift 215-235-255-275-285-295#
Second Cindy in 4:09
First time I’ve done a workout like that—fast and high intensity to slow and deliberate power, then back to speed and intensity, all on the same running clock. Nice one, Dave C. And thanks to Steven T. for the warmup advice. Was unsure of how I’d integrate the DL warmup.  Had I started heavier, I think I had a 300# in me with a little more time. 

60/5’8”/157

3:57
325lbs
3:53
Rx

Strict pull-ups 
6x pulls (185/225/255/285/305/325)
Should have warmed up the deadlift more and did less pulls. 

6:43, 405, 8:39. (ring row)

5 rounds of 3-6-9 Cindy in 6:08
5 minutes to establish a heavy deadlift - 205#
5 rounds of 3-6-9 Cindy in 5:58

3:23
375
3:22

7:53
225#
6:11 DNF
first session in over 1 month. RPE 7
Rd 2 - hand ripped. Completed 3 rds plus 5 PU

5:06
#335
5:26

4:48
375
5:55
as rx’d, first 8 rds of pullups strict, last two kipping

M/48/6'2"/180#

Modified to inverted ring rows for cranky golfers elbow the rest as rx'd 13:05 total time
R1 - 4:00
330/360/380
R2 - 4:05

3:17
345#
2:46

30 bike ride warmup

3:09 #315 2:55

12:16/345

4:13
160kg from empty bar
4:40
strict cindy

*Strict Pull-Up’s*
-4:12-
425 lbs. 
-4:55-

7:30
100kg
7:10

2:44
405 lbs
2:34
Fun workout.  Made sure I was warmed before the start.  Only did one deadlift.  

4.40
240kg
5.30

Rx
5:56
315#
7:28

Super proud of this effort!

Consistent rounds of Cindy. 2nd round of 5 Cindy was slower because of issues with grips.

Post acl repair DL PR!

3mn 15
160kgs
3mn31

Cindy 2:58
DL 130 kg
Cindy 3:18

4:13
On a pulley machine, on top of a bench, 400 lbs (182 Kg)
13:03 (3:50)

5 rounds of Cindy for time
5 minutes to establish a heavy deadlift
5 rounds of Cindy for time
Deadlifts 🟰150-160-170-175-178-178 kg 
best heavyweight 178kg (392 lb)
Cindy 5 rounds in 4:30”

RX
Cindy 5:25
DL 335
Cindy 5:06

4:29
Deadlift 165 kg / 363 lbs
0:43 walk back to Pullup Bar
5:09

Globo wod: for deadlifts today warm up before the first Cindy attempt to about 75% of your 1rm.  If you are using iron plates today and your globo doesn't like loud noises use pads under the plates and lower under control.  Dumbbells sub dumbbell deadlifts 5-10 reps EMOM 5 minutes between the Cindy sets with the heaviest available dumbbells that allow good form.  For Cindy if the pullup bar doesn't allow kipping sub strict pullups.   In the worst case scenario where a pullup bar isn't available do either lat pulldowns, inverted bar rows in the Smith machine, or heavy dumbbell upright rows. 

Setup: put your bar as close to the pullup bar as possible or hog a squat rack with a pullup bar for this one, with your barbell as close as possible without interfering with your Cindy sets. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Getting us all good and tired before heavy lifting, and then using that dose of heavy to challenge our gymnastics output. Weightlifting and gymnastics. High output followed by not a very long recovery.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY									x

FORMAT/MOVEMENT QUESTIONS
Is my deadlift form good enough to be challenge with breathing and muscle fatigue?
Do I give myself a few breaths before my first deadlift or do I go right into it?
Should I just pick either Cindy or a traditional max effort deadlift?
Allow a little bit of Cindy form to come in, or be really strict on the form?
Would it be better to scale the Cindy portion to emphasize strength (strict) or stamina (mush together into 1 round)?

MY STUFF
Total time was either 12:03 or 13:03, can't remember. Strict pull-ups, deadlifts started at 315 and worked up to 340

GENERAL FEAR LEVEL: 7