"Cindy" crossfit sacramento
As Many Rounds As Possible in 20 min:
5 Pull Up
10 Push Up
15 Squats
A flawless gymnastics routine would be scored as a 9.8. In order to get a perfect 10 the gymnast must display risk and virtuosity. Virtuosity means to perform the common, uncommonly well. In terms of the "Cindy" WOD we want to see perfect range of motion on every rep. For pull ups you must go from a completely straight arm position at the bottom, to a chin well over the bar at the top. If the chin doesn't cross above the bar or the arms don't straighten at the bottom, NO PULL UP! For push ups your sternum must hit the floor and you must lock your elbows at the top. There are no exceptions. Chest to the floor means chest to the floor and lock means lock. For our surgically chest enhanced women it might be impossible to touch your sternum, you better bounce off those things. As for squats, your butt must hit the butt ball and you must stand up to your full height potential. For those of you who are injured or less fit, we will modify these exercises to make them measurable and attainable. Sounds fair right? Then why is it that when the clock starts and people start to hit the wall, less than perfect reps start getting counted? Does it make you feel good about yourself to cheat? It certainly doesn't get you more fit. These standards should be obviously completed on every single rep of the WOD. Anyone watching you should agree that the range of motion was completed. It is very important to a CrossFitter to display this level of virtuosity. When you repeat this WOD in the future you want your improvements to be real and measurable. If some of your reps are arbitrary, the results of the whole WOD are compromised. Remember, you are only competing against yourself. Don't cheat yourself. If you are writing a score up on the whiteboard in which some of those reps were incomplete range of motion, you are going to CrossFit Hell, and everyone in the gym will dislike you. Don't do it! Be honest, make it measurable and repeatable, check your ego at the door and have some frikin' honor. You're not impressing anybody with a great Cindy score full of half ass reps. Perform the common uncommonly well every day. I'll get off my high horse now. Thanks for reading.
It is rumored that in the early days of weightlifting a novice lifter could not touch a barbell until he could do a Turkish Getup with 100 lbs. We got a long way to go.
Here is a 10 minute version of Cindy from the CrossFit website. Listen to what they say about form and range of motion.
Mini-Cindy… [wmv] [mov]
