The No-Excuse, No BS Crossfit Workout

by simonhopes | June 4, 2017 1:35 pm

You hear these lot rights?

1. I want to start working out, but I just don’t have any time right now (lack of time).

2. I just can’t find a gym I like. There are just too many people; it makes me uncomfortable (don’t like the whole gym scene things).

3. I don’t like exercising in public (facility limitations).

4. I don’t know how to use 99 percent of the exercise equipment here ( lack of knowledge).

I can go on and on with these some common obstacles that keep people from making one of the best decisions one can make in their lives.

Bodyweight workouts, a.k.a. zero excuses to fitness experience eliminate so many reasons and excuses as to why you can’t exercise today.

Lack of time (you can do it anywhere at any time)
Lack of knowledge ( it’s easy to learn to move your body), and facility limitation (because there’s none).

Body weight training or workouts vaporizes all of your excuses!

All you need is a few exercises and a small compact space to get moving. Don’t have any space? Go outdoor!

This beginner CrossFit WOD Half Cindy is perfect to get your body moving.

The full Cindy is 20 minutes, but the half Cindy is only 10 minutes which is a good starting point for a complete beginner.

If you aren’t used to working, you may lack the endurance needed for many WODs. If that’s you, you may find yourself unable to rise from the ground after completing one round.

The one round of 10 minutes is also enough to find out exactly how much your body can handle and how much you need to gain.

Even in the midst of the challenge, the form takes the most importance.

But the point is not to push through.

As you start to get tired, your form may begin to deteriorate. When this happens, don’t be afraid to use modifications. If you don’t, you may end up quitting too early, doing the exercise improperly, or putting yourself at a risk for injury.

To ensure you’re performing the exercises in this workout with proper form and techniques, I added quick and basic exercise descriptions as well as additional more in-depth resources.

Half Cindy Workout

Perform each exercise for the recommended reps for 1 set. Please pay attention to form. Again, don’t be afraid to modify.

1. Pull-ups

pullupcrossfit[1]

This exercise works your entire upper body including your back, shoulders, and arms. It’s great for developing your upper-body strength.

Perform 5 repetitions of pull-ups and move on to the next exercise with little or no rest between the two moves.

To do a pull-up:

(a). Start by standing on a box or bench, grab the bar with an overhand grip, then pull yourself up so that your chin touches the bar. Pause, then lower yourself as slowly as possible. Pause for at least five seconds then lower your body back down.

(b). Once your arms are fully extended, pull yourself back again just as you did in step #1. Repeat for 5 more times.

If you don’t have any strength, follow these steps[2] here using an assisted band to start with.

2. Push-ups

pushupcrossfit[3]

Push-up is one of my all time favorite exercises. Generally speaking, if you can do 10 push-ups, considered yourself in good physical shape.

Push-ups: perform 10 repetitions of push-ups and move on to the exercise with little or no rest in between.

To do a push-up

Get down into a high plank position, with your hands under but slightly outside of your shoulders.

(A). Brace your abs, as if you were about to get punched in the stomach. Lower your body until your chest nearly touches the floor.

Tips: As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move.

(B). Pause for 1-2 seconds, then push back to the starting position as quickly as possible. Keep your abs engaged throughout the movement.

Modifications: Bend your knees to the ground to make it easier.

3. Squats

squatcrossfit[4]

If there’s one exercise you need to get familiar with is the squat. This basic bodyweight move will improve your core strength, mobility in your hips, improving your balance as well as allowing you to move your body more efficiently.

Contrary to popular belief, squats[5] are not bad for the knees—according to an article published on Fitwirr.com, “How to Do a Squat” Misato Alexandre explains when squats are done right, it can bring tremendous benefits to your knees, including improving mobility, balance, as well as helping with bone density.

Long story short squatting regularly will make your knees “stronger”.

Squats: Perform 15 repetitions of squats.

To do a squat

Stand as tall as you can with your feet spread shoulder-width apart.

(A) Tighten your core to lower your body as far as you can by pushing your hips back and bending your knees.

Pause for 1-2 seconds, then slowly push yourself back to the starting position.

(B) Repeat to complete 15 repetitions.

There have it!

You just completed the Half Cindy WOD.

This 10 minute CrossFit workout is perfect for a complete beginner. The workout only has 3 exercises, so there’s not much to learn except on how to do each exercise.

After performing the workout for a minimum six times, try the full 20-minute version.

If you like this CrossFit WOD please share it with your social media friends and leave me a comment below to let me know your thoughts.

Endnotes:
  1. [Image]: http://www.tabatatimes.com/wp-content/uploads/2017/06/pullupcrossfit.jpg
  2. these steps: https://www.bodybuilding.com/exercises/main/popup/name/band-assisted-pull-up
  3. [Image]: http://www.tabatatimes.com/wp-content/uploads/2017/06/pushupcrossfit.jpg
  4. [Image]: http://www.tabatatimes.com/wp-content/uploads/2017/06/squatcrossfit.jpg
  5. squats: http://www.fitwirr.com/exercise/Squat/

Source URL: http://www.tabatatimes.com/the-no-excuse-no-bs-crossfit-workout/