Crossfit Workout #1

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When I fist started to lift weights I did the conventional split and the conventional routine. It was lift rest lift rest for each exercise. After becoming more knowledgeable about fitness I started to incorporate more intense workout tactics such as drop sets and super sets. This created a whole new realm for myself to workout in. I loved getting a great strength workout but at the same time challenging my endurance.

After doing these types of workouts for a while I then started trying out circuits. I loved the idea of constantly exercising yourself but allowing for a certain muscle group to rest while the other worked. This was like super sets but optimized. I would do a low intense circuit on my off days to keep my muscles working.

The circuits eventually led me to Crossfit. I have not ever been a member of a box, just because as a student it is so darn expensive. However, I try to do some of their workouts at the gym I workout in. In the past, I did one that has really exerted myself. There are mini circuits and supersets with in it that work strength and endurance. Here is a link to the workout; it is through Men’s Fitness. The amount of pull-ups and squat jumps are a little overwhelming at first, but once you get through them it feels so good. Also if you don’t have access to a rowing machine I did running instead and if you don’t have rings I replaced those with dips. Many Crossfit members can probably do this workout with minimal rest between circuits and exercises, but I need to take a lot of rest between them and sometimes during certain exercises. After doing this ircut for a little bit I wanted to get more variation. This led me to the Crossfit 28 day program. I think it has been training me well for the Spartan races.

I eventually want to join a Crossfit box in the future when I have a steady income, but for now what I am doing is sufficient.


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Cindy is a Crossfit workout that is great when you don’t have much time on your hands. For 20 minutes you perform 5 pull-ups, 10 push-ups, and 15 squats in order as many times as you can. I enjoy this workout because in such a short amount of time you workout practically your entire body. You can incorporate the every minute on the minute (EMOM) approach to Cindy, but if you are able, definitely try to go for as many times as you can.  At the end of the twenty minutes I am drenched in sweat and struggling for a breath. Cindy is one of my go to workouts when I am away from home and don’t have access to equipment. If I can’t find a fitness park, I usually explore and find a playground with a play structure or monkey bars for the pull up bar.  It will feel weird working out in a park while little kids are playing around you but a playground can be for adults too.

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Make sure to get a light warm up before you begin Cindy such as a light jog. Also, do some light stretching to make sure your muscles are ready to go. Check out my stretch routine, here.

Set a timer for 20 minutes, perform each exercise once for the specified repetitions and start over once you are done.

5 pull ups

10 push-ups

15 squats

5 pull ups

10 push ups

15 squats….

Make sure to not go too fast at the beginning otherwise you won’t have enough in the tank to finish off strong. It may seem easy at first but it will definitely catch up with you. You can start with whatever exercise but make sure to perform each one. Also you can manipulate the reps and even the exercise. In the past I have reduced it to ten minutes and doubled the reps when I really don’t have time. Good Luck I hope it kicks your ass!


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