Workout of the Day; August 13, 2012


Today’s Workout is a variation of the CrossFit classic “Cindy.” This whole week will feature several benchmark workouts designed to assess your ability and progress and identify weaknesses and sticking points. It’s important to be honest with yourself about your performance and not allow frustration to impede you. If you cannot perform a movement identify where you are having trouble and focus on that section. For example many people have problems with Pushups, especially when lowering themselves down. So in this case you would focus on the negative portion of this move. In a move like the pull-up most struggle on the contraction part of the move ironically focusing on the negative or lowering portion will help build the strength to “pull” yourself up. Try to incorporate “negative Pull-ups” into your workouts where you start in a flexed arm hang then slowly lower yourself down, reset and repeat for sets of 3-5 at a time.

Our workout today is a simple Body-weight blaster.

10 Pull-ups or Body weight rows
15 Pushups
25 Air Squats with hands overhead.

If you can locate a 5 foot section of 3/4 plastic pipe hold this over your head during your squats like a barbell. This will prepare you for overhead squats in more advanced workouts and it’s also a great way to build core strength and shoulder stability. Most home improvement stores sell the pipe I mentioned in the plumbing section for around $1.57 for a 5 foot section.

Repeat the workout as a circuit for a total of 20 minutes for as many rounds as possible. After wards move into the next routine.

50 Jump-ropes/ 15 double-unders
15 Burpees

If you struggle with double-unders;  focus on doing regular jump rope as fast as possible without stopping. Repeat this for 10 minutes as a circuit for as many rounds as possible. By the end of this last workout you should be a sweating puddle of exhaustion with a healthy hatred for Burpees ingrained into your soul. as always rest and catch your breath as needed but never for more than 30-40 seconds at a time. You want to keep your heart rate up and your muscles warm. Record your results and hydrate afterwards.

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