The unconquerable Emmett Z after 30 picture perfect rounds of Cindy.

Cindy is one of the early CrossFit benchmark workouts. It is pretty simple–AMRAP in 20 minutes of 5 pullups, 10 pushups, 15 squats. Pretty simple does not mean easy, however. A lot of people avoid Cindy because it is just plain hard, simple and hard. You know you are going to be sore the next day from doing Cindy, and this flat out scares people. Sure, you can do Cindy anywhere–the park, a school, your house–and that can be a lot of fun, but doing it with other people and a coach will keep you honest about your range of motion. Anytime you are doing a workout where the repetitions number in the hundreds, range of motion tends to suffer–hips and arms don’t get opened all the way, depth can be suspect.

As with all workouts, even the most simple, Cindy can be scaled up. Try chest-2-bar pullups, hand release pushups, jumping squats. How about muscle ups, clapping pushups, pistols?  Weight can also be added for each movement, both with a vest or an external load. The possibilities abound.

Never get to the point in your training that you think you are above the simple. By and large, it is the simple that will put you down the hardest.

Congratulations to Andrea H on her 323# deadlift followed by 18 rounds of Cindy.


Rest Day