“Cindy”
20 Minute AMRAP:
5 Pull Ups
10 Push Ups
15 AirSquats
Today we are doing a classic CrossFit Benchmark WOD. Whether your goal is to get 10, 20, or 30 rounds, you need to be efficient with your pull ups. In other words, the 5 pull ups each round need to be unbroken. Take one of the great cues in this video and focus on making each set of pull ups as efficient as possible. Jumping, kipping, or butterfly pull ups. Make them look good.
Brother Mike
While our coaches give great advice on a regular basis, once in a while something really sticks. After years of pull up advice I heard one of the coaches say that for serious athletes, pull ups are no different than burpees: it is just moving your body (in this case with a bar). Just a different way to look at the pull up.
Brother Mike
Here is some pacing advice for Cindy:
“The best pace is suicide pace, and today looks like a good day to die.”
– Steve Prefontaine
Brother Mike
The Rx group did a Klokov Complex today. For those of you who haven’t seen this badass lift, here he is doing his complex at 205 kilos:
http://www.allthingsgym.com/dmitry-klokov-barbell-complex-245kg-jerk/
Brother Mike
So many people focus on the pull up and the push up part of Cindy, that I think once in a while we should look at the air squat too. Here is Chris Spealler doing just that:
http://www.youtube.com/watch?v=a_fb6Kz7FQg
Brother Mike
Not to forget about the push ups (my least favorite part of Cindy), here is Carl Paoli (crossfit’s reigning gymnastics guru) on push up progression:
http://gymnasticswod.com/content/push-progression-pt1
Brother Mike
Just a bit of Cindy trivia:
The generally accepted record for Cindy is 38 rounds by Chris Spealler.
Justin Riley
38 rounds is:
190 pullups
380 push ups
570 squats
in 20 minutes
If you average that out, that’s 57 BW reps per minute the entire WOD. Astounding.
Brother Mike
Here is a Cyndi Lauper video:
http://m.youtube.com/watch?v=CVS5rS_da9E&desktop_uri=%2Fwatch%3Fv%3DCVS5rS_da9E#
Sabrina
I guess it’s Brother Mike day in the comments section.
Justin Riley
And it was all good stuff except the cyndi lauper video.
Brother Mike
Time after time of Cindy, Time after Times by Cyndi. A different amrap.