Complete as many rounds as possible (AMRAP) in 20 minutes as you can of:
15 Air Squats (no weight)
This workout is considered a baseline workout and one of the original “girl” workouts.
Around the gym this can be referred to as “the Cindy workout” or “Cindy WOD”.
Check out the videos and tips below.
Video – Cindy WOD Tips
Check out the CFF Wall Mounted Pull Up Bar @ Amazon.com
Question: What is a good warm up for the workout?
#1. Warmup with air squats, australian pull ups and incline pushups. Then perform a a round of Cindy with pull ups, pushups and air squats at 50% effort.
#2. Do your pushups and squats near the pull up bar. Don’t run across the gym to do exercises.
#3. If you have never done Cindy before and just starting CrossFit – do this. Perform 5 rounds of Cindy and try to stay within 5 minutes (1 minute per round).
Check out this book Cross Training WOD Bible: 555 Workouts from Beginner to Ballistic.
This is a great book to throw in your backpack for that long weekend road trip or when you will be without gear.
Video – Cindy CrossFit Workout Tips
Check out WODFitters Hand Grips for Pull Ups @ Amazon.com
#4. Progress to performing 10 rounds of Cindy and try to stay near the 10 rounds in 10 minutes mark.
#5. If you are having trouble with pull ups then perform as jumping pull ups or with a band.
Check out the WODFitters Hand Grips for CrossFit WODs for high rep pull-up workouts.
I have tried these before and they worked fine.
Video – Tips for Cindy CrossFit workout
Check out Dynamax Medicine Wall Balls @ Amazon.com
TIP #6. Perform 1 set of 10 pushups unbroken and rest 1 minute. Repeat. Work on this drill to improve your sets of 10 unbroken pushups.
TIP #7. Repeat same drill for pull ups.
TIP #8. For air squats work to tug your butt down quickly then spring up quickly. You can really speed up your air squats as many athletes slow down here.
We like the W.O.D. Welder Hand Care Kit as it is great way to get your hands repaired so you can get back to your workouts quickly.
You can use the pumice stone to lightly trim off the excess hard skin that can tear during a hard workout.
Video Tips for Cindy WOD
Check out the MuscleDriver Wood Gymnastic Rings for CrossFit
#9. Try other workouts like Angie (or half Angie) and Chelsea to workout in a similar manner.
More Cindy CrossFit workout tips
From a CrossFit athlete (Chris Yanger) that just improved their Cindy workout.
“The few things that helped me get through Cindy and hit a new PR were….
Visualization—I told myself the day I got my week of workouts that no matter what when I get Cindy – I will knock this one out of the park
I was tired of feeling as if I did not have enough so I prepared my mind for the battle that was going to take place during the week. When I was part of the Unbeatable Mind academy I read a quote that really stuck. “You must first win in your mind before you can win on the battlefield.”
Confidence—I believed in myself and the training that you have been providing me. I was telling myself before hand that QUITTING WAS NOT AN OPTION! 🙂
Determination—When I began Cindy I was jamming out sets hard and fast, as I hit round 12 my mind started to flail. At that point before I would transition I would repeat to myself- Push em’ out. That mantra hit home and I keep cranking sets out. At round 16 my mind started to trick me and make me believe that I could slack with only 4 min left and I would be happy with 17 rounds. I stopped for a breath and told myself I wouldn’t settle for 17 I wanted that 18. My muscles ached my mind was trying to play tricks on me but I repeated Push em’ out to myself all the way to end.
Breath control—After round 12 I was feeling like I was in some trouble because I was sucking wind hard and was hurting. As I jumped into round 13 I began to really focus on my breathing, slowing my breathing down and calming the “monkey mind” and really adding to the focus of the present.
It rained pretty hardcore yesterday when I got off work so I was not able to knock out the WOD’s for Day 4. So that is on the agenda for Today! by Chris Yanger
Question: Where can I learn more about CrossFit? Check out the CF main website here:
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