PULL UPS are not impossible ( working up to a pull -up for CrossFit Cindy)
When people think of Crossfit they think of athletes flipping tires and lifting crazy weights. This can be true in some instances but not always. Meet Cindy, a body-weight workout from the Crossfit world that will test both your strength and stamina.
Typically Cindy is 20 minutes of 5 pull ups, 10 push ups and 15 squats. Everyone of these moves can be modified to be doable and the workout itself can be adjusted by cutting down the time. I chose 12 minutes in the video below. And, you’ll be happy you’re only starting with 12 because these movements catch up to you. Especially the push ups. By round 2 or three you may find yourself glued to the ground.
The great thing about CrossFit is that it can work for anyone. All CrossFit workouts are scalable to each individual’s fitness ability.
As you start to get tired, your form may begin to deteriorate, so don’t be ashamed to use modifications. To modify this WOD, use a resistance band, wrapped around the bar for assisted pull-ups or do jumping pull-ups (which I prefer). Push-ups can be done with a kip (even that will become difficult). Keep count of your rounds and record it so you can track your progress. And if you haven't a bar ... Here are some modifications for the pull -up.
These little bands are a great alternative to pull ups and are inexpensive.
Just grab each end and pull down and apart behind your head. It emulates the same movement as you pulling up on a bar. A great beginner strength builder.
I set this up in my kitchen. A solid bar set up across two chairs. Horizontal rows anyone?
Keep that core tight, engage the glutes and if needed use them to assist you in the movement.
If you're lucky enough to have a pull up station like this one in Cherry Bomb Garage Gym then resistance bands will help take up some of the weight though I really do prefer jumping pull-ups (I'll explain at another time). Or ring rows make for an excellent alternative to pull ups. Squeeze the shoulder blades together and keep the core tight.
In this video from my March Madness series I show the alternative movements and how to perform them properly.
Cindy is a great beginner WOD because of the type of movements required to complete it are all body-weight. And focusing on body-weight movements first allows you to learn proper form and develop the strength necessary before moving onto weights.
CLICK HERE to watch the
video that breaks down how to do each of the movements in Cindy. Hey, don't laugh! These were my first attempts at making these.
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| Watch CrossFit Erin WOD |
The great thing about CrossFit is that it can work for anyone. All CrossFit workouts are scalable to each individual’s fitness ability.
As you start to get tired, your form may begin to deteriorate, so don’t be ashamed to use modifications. To modify this WOD, use a resistance band, wrapped around the bar for assisted pull-ups or do jumping pull-ups (which I prefer). Push-ups can be done with a kip (even that will become difficult). Keep count of your rounds and record it so you can track your progress. And if you haven't a bar ... Here are some modifications for the pull -up.
These little bands are a great alternative to pull ups and are inexpensive.
Just grab each end and pull down and apart behind your head. It emulates the same movement as you pulling up on a bar. A great beginner strength builder.I set this up in my kitchen. A solid bar set up across two chairs. Horizontal rows anyone?
Keep that core tight, engage the glutes and if needed use them to assist you in the movement.
If you're lucky enough to have a pull up station like this one in Cherry Bomb Garage Gym then resistance bands will help take up some of the weight though I really do prefer jumping pull-ups (I'll explain at another time). Or ring rows make for an excellent alternative to pull ups. Squeeze the shoulder blades together and keep the core tight.
In this video from my March Madness series I show the alternative movements and how to perform them properly.
CLICK HERE to watch the
video that breaks down how to do each of the movements in Cindy. Hey, don't laugh! These were my first attempts at making these.
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