Despite the Brady Bunch joke, I actually like “Cindy”, which is a CrossFit benchmark workout that consists of as many rounds as possible in 20 minutes of 5 pull-ups plus 10 push-ups plus 15 squats.
For me, “Cindy” is the perfect number of each element. I have difficulty rapidly string pull-ups together, so 5 is very doable. And on a good day, I can do multiple sets of 10 push-ups (just don’t make them sets of 11). As for squats, I guess there is really ever a good number of squats so the less the better and only having to do 15 at a time seems like I am pulling a fast one over my coaches.
This evening’s attempt at “Cindy” was okay, not great. Truth be told, my push-ups could have been a lot better. Early on into the workout I had to start breaking up the sets of 10. At this time last year, I was coming to the end of doing 100 push-ups for a 100 days in a row. During that time, my push-ups improved dramatically in terms of form and capacity. It paid off in the WODs in class that involved push-ups and helped with my overall strength. Plus, it was a fun challenge that I was able to rope some of my friends into
Making them a part of my daily routine has fallen by the wayside. I have heard mixed advice about whether doing so many everyday is valuable or not. Whether or not 100 per day is necessary is up for debate and will require more research.
However, I do believe there is value in my training if I regularly do push-ups throughout the week rather than simply do them when they show up on the whiteboard in class. A workout like “Cindy” is never going to get easier if you don’t practice the elements involved.
Colin Stuckert, in an article entitled “50 Ways to Get Better at CrossFit“, advocates that you “Wake up to 20 push-ups every morning”. That seems like a good way to start the day that even Mrs. Brady could get behind.
- Overheard Press – Main sets = 3 x 5 @ 85#
- Deadlift – Main sets = 1 x 5 @ 245#
- 5 x 2-minute Rounds: 10 burpees + Double-unders
- “Cindy” = AMRAP / 20 minutes of 5 Pull-ups + 10 Push-ups + 15 Squats
# of days until Freeze Fest: 120