Crossfit Beginner Workout (WOD) – Cindy

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crossfit beginner workout


I’m not a fitness fanatic, but I thought I’d try one of those Crossfit workouts because they look like a lot of fun. Cindy seems to be a beginner routine and doesn’t look too hard on the knees which I have problems with.

This is my first ever Crossfit beginner workout, so don’t expect to be impressed in any way whatsoever.

Here’s Me:

Age: 40
Height: 5-10
Weight: 158

Here’s an example of the workout I’ll be doing:

Pre-Workout Thoughts

I’m not a pull-up guy, and it’s not something I do. Like, ever. The last time I tried to do pull-ups was when I took my niece to the park. I think I did six or seven, enough to impress a chubby eight year old.

That was three years ago, so I’m not feeling too good about the pull-ups. I’m not worried at all about the push-ups because that’s something I do every day just for giggles.

My legs are not very strong, and I don’t squat enough to say my max PR out loud. How much do I squat? More than most ten year old girls who aren’t physically active. I have been working on a 20 rep squat program the past few weeks, so I think I should have some endurance.

Cindy Routine

One round consists of:

– 5 pull-ups
– 10 push-ups
– 15 squats

You complete as many rounds as you can, without throwing up, for 20 minutes. Just kidding, throwing up is totally optional.

Related: Is crossfit hard to do?

Workout Results

Round 1 – Wow, this stuff is easy. I’m gonna get 15-16 rounds of this no problem. Crossfit is a joke.

Round 2 – I’m a beast powering through everything. Rich Froning? What a fraud. This is easy.

Round 3 – Getting winded but still a good pace. Kipping is weird, but I’m kind of getting into a rhythm. No muscle fatigue in legs or chest.

Round 4 – First signs of slow down. I was still banging out the push ups and squats with zero problems. My attempts at kipping while fatigued sounds like I’m dry humping a goat.

Round 5 – Oh. My. God. These pull-ups are killing me.

Round 6 – Needed to take a significant break before starting the round. No muscle fatigue in shoulders or legs, but I have nothing left on the pull-ups. Nothing, I tell you.

Round 7 – I’m talking to myself, trying to get another rep. I guess this is my first introduction to the crossfit wall of “are you really a man?”. This thing I’m feeling, the pain and helplessness of needing to do one more pull up but I can’t… really sucks.

Round 8 – Can only do one pull-up before needing to step down and regroup. Can’t kip worth shit right now. Push-ups are no problem. Can feel the burn starting to build in my thighs on this round.

Time runs out.

Post-Workout Thoughts

The Good

Well, I didn’t injure myself which is always a plus. It gave me a good idea of where my strengths and weaknesses are. I thought I would have more problems with the squats and only started to fatigue in my legs on round 8.

The Bad

It wasn’t as much fun as I thought it would be. When I watch the videos and see everyone swinging around and constantly switching from one exercise to another it looks like a lot of fun.

Well, it’s not. I feel misled. This is bullshit. That was a lot of work, and a lot more demanding than anticipated.

The Ugly

I hate pull-ups more than ever.

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Final Thoughts

So as much as I complained, and as much as I disliked certain aspects (I’m looking at you pull-up bar) why do I want to try it again? What the hell kind of crap is this?

I don’t think that was the best I could do, honestly. With some minor adjustments I think I can get more rounds. I know I can get better at kipping and pull-ups with some practice.

I guess that’s Crossfit.

It’s competitive, and not just with everyone else in the room. It makes you want to do better than the last attempt. Train harder, improve, and beat… yourself.

Well played, Crossfit. Well played.

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