As you know, Sonjia has introduced me to new exercises & workouts that challenge me in various ways. She was recently certified in CrossFit, which is a really fun approach and is built on balancing 10 areas of overall fitness.
- Cardiorespriratory Endurance
- Stamina
- Strength
- Flexibility
- Power
- Speed
- Coordination
- Accuracy
- Agility
- Balance
Some of the workouts are a bit more intense than I am ready for, so I am fond of being able to modify. I modified the pull ups, others may want to modify the pushups. But this is a great one to benchmark your own abilities.
Cindy CrossFit Workout
- 5 Pull Ups (I used the band for help because I can only do 3 – 5 on my own)
- 10 Push Ups
- 15 Body Weight Squats
Repeat for 20 minutes and count how many sets you do.
My Benchmark
One of the great things about this is we can repeat periodically to see how we improve. I feel like I’m getting stronger, but actually tracking this on a piece of paper proves it.
- August 27 – 13 rounds
- October 4 – 18 rounds
Can I hear a Woo Hoo?!?!?!
Give it a try and let me know what you think!
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Holy crap that’s a big difference! I enjoy your unblog, that’s awesome. Cross fit really hasn’t caught on here in the big old Canada yet, I will wait.
Rita – Thanks so much for posting! You are my FIRST – so we are now bonded ;-) Holy crap is right – I was soooooooo excited! I think the difference is my endurance. I didn’t have to rest very much, so I got to squeeze in those extra rounds – woot!
I don’t do “real” CrossFit – I don’t want to compete with others and mark my stuff on a whiteboard LOL. But this is the first real benchmark I’ve done, so it is very rewarding!
Thanks again for reading and posting ~ Kris
Hey Kris,
Enjoyed the Sears chat with you tonight. So Crossfit sounds like a nice way to mix things up. How do you do pull ups with bands? I’m hell bent on pull ups and like the idea of a little assistance this way. Thanks!
Suzanne
Hi Suzanne,
Thanks so much for stopping by! We have these giant rubber bands – they come in different colors at different resistances. I’m a green girl (hehehe). It basically gets looped/hooked over the bar and I put my foot in it. It allows me to do pull ups! I have totally gotten stronger using the bands because its such a great exercise, even with help, and I can get some reps in for this key move.
Here’s a demo of using the band for an assisted pull up – he’s using 2 – I use one.
Here’s a demo of jumping to a pull up that also helps assist a pull up
Here’s a great modified pull up using a lower bar – I love these too!
Here are the bands that look close to what I use (I weigh 120 and am decently strong and use the green band)
Thanks again!
Kris
I use superbands: http://www.performbetter.com/detail.aspx_Q_ID_E_3889_A_CategoryID_E_281
deb roby recently posted..DOMS- Part Two- The Before and After
Oooooh! I gotta get me some! Then I could do pull ups at home.
Holy cow! You have progressed nicely.
Cindy is a nice general workout. great to see you having so much fun doing it.
deb roby recently posted..DOMS- Part Two- The Before and After
Seriously – I think it’s really PERFECT – I’ve been subbing inverted rows at the playground and doing a modified version – great all around, big muscle routine.