I know what you’re thinking: Hey, where are the CrossFit girls? Don’t worry, the CrossFit girls are alive & well! As you know, I’ve been doing CrossFit for about a year & love it — it’s such an incredible workout! CrossFit benchmark workouts are named after girls so I’ve introduced you to a few of the gals in the past: Barbara & Betty (as well as some of the girls we’ve made up at my CrossFit group, the Theresa & Kacie). Today I’d like to introduce you to Chelsea!
5 Pull Ups
10 Push Ups
Each minute on the minute for 30 minutes
Now don’t freak out, the CrossFit girls are tough but they can totally be modified while you start out. One of the best things about CrossFit is that it’s accessible at all levels, from beginners to veterans, there’s a way to make it work for everyone. Let’s start with the pull ups. I don’t know about you but there’s no way I can do 5 regular pull ups, at least not yet. For now I’m doing kipping pull ups, which get me over the bar.
Push ups we are all familiar with, the key to push ups is to make sure you’re keeping good form: Don’t stick your butt in the air, try to keep vertical. Go all the way down to the floor, your abs should touch the ground. Push yourself back up. If you can’t do standard push ups or get tired midway modifying these by putting your knees on the floor is totally fine. Concentrate on the form & you’ll gain all the benefits.
Squats are last & they should be low — get your behind as close to the ground as possible. Try to keep your chest up, do not collapse down — good posture is key on these. Go down, then straight up & back down again.
Now let’s talk about “every minute on the minute for 30 minutes”, cause let’s face it, reading that is intimidating. Here’s the thing: You have to do the best you can, if that means the rotation takes you longer than a minute that’s okay, just push yourself to start on the next minute & continue this as many times as you can in 30 minutes. Don’t sacrifice form for the sake of speed, if you have to do it slower in order to do it right (I’m totally talking about myself here) do just that: Modify for what works for your body but make sure you push yourself. You can do it!
Benchmark workouts are meant to give us a measurement of our progress so do these every month or so & watch your time/speed/comfort increase! Have you tried CrossFit yet? Why or why not?