Friday July 24th

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Remembering Paul T.

Paul was a long standing coach at CFK from 2009-2016. Three years ago today he passed away from Colon Cancer. Paul dominated “Cindy” and had the top score at CFK for years. We will honour and remember Paul today by doing one of his favourite CF WODs, CINDY! Let’s crush it for Paul!

Today’s WOD

“CINDY”

  • AMRAP in 20 minutes
  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

On a 20-minute clock, perform as many rounds and reps as possible (AMRAP) of the work in the order written. 1 round is equal to 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats.

Score is the total number of rounds and reps completed before the 20-minute clock stops.

Good Score for “Cindy” (source)
– Beginner: 11-12 rounds
– Intermediate: 13-17 rounds
– Advanced: 19-22 rounds
– Elite: 24+ rounds

Tips and Strategy

Since this WOD is 20 minutes, you’ll need to be at a steady pace throughout most of the workout – a fast pace out of the gate will hurt your score. Figure out how long it takes you to comfortably do a single round, then try to hold that pace the entire time. What was comfortable at the beginning will get very uncomfortable about half way through. During the air squats, relax your upper body and hands as much as possible. Use those 15 reps as recovery. But when you see that you have 3 minutes left, put your foot on the gas pedal and go!

Intended Stimulus

By the end of this WOD, you should be wondering what happened to your arms. This lengthy workout is a grind, so stay around 80-85% of your max pace. The only rest you should take is during the 15 air squats. Put your head down and do work for 20 minutes.

Scaling Options 

If Rx pull-ups or Rx push-ups aren’t something you can do yet, choose a challenging scale that still allows you to reach full range of motion (see: Push-Up Scaling | Pull-Up Scaling)Pull-ups where the chin never actually makes it over the bar or push-ups where the chest never touches the ground will not help you get any closer to an Rx pull-up or push-up. Full range of motion movement is better.

Beginner
Ring Rows
10 Incline Box/Bench Push-Ups
15 Air Squats

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