Here’s an example of a Cross Fit workout, scaled to a new-guy like myself:
10-8-6-4-2 reps of the triplet:
pull-ups
Box jump, 12-15 inch box
Sit-ups
This means 10 pullups, 10 jumps, 10 situps, 8 pullups (no rest in between), 8 jumps, etc…
Now, I did this at home tonight while Tracy was out with the girls at basketball. I have no pullup bar, nor a box. So I adapted,improvised, overcame:
for pullups -> subsituted “reverse pushups”. Hard to explain, but lay on your back on first step of stairs, one hand on each railing with feet out as far as possible. Pull up! This is good for me as I really suck at pullups, so it’s assisted ones for me for a bit anyway.
Box jumps-> jump up 2 stairs. Takes a little more balance not to jam your toes, but if I can do it so can you.
Situps ->situps. Don’t be a wuss.
It’s not impossible to do, and the regular workout is 10-9-8-7-n…2-1. I am trying to take extra care not to go gung-ho like normal so I minimize the chance of doing something stupid and hurting myself.
It didn’t take long to do, but if you do them in a continous loop you’ll feel it by the end. Give it a try! After I finished, I threw on my compression socks to help with recovery and my legs felt nice.
4 Comments
so how long that take you bigari?
Dude…..
I’m collecting everyone’s emails for the reunion. I’m on B if you can’t tell…..
But I saw you had a website.
Pullups!!! We bought the doorway bar from Target for $30. It works well and they are a big part of P90X. In all they are a great way show progress. I still do chair assisted ones….
Hey Bill, good to hear from you. I got a few other websites around besides this but this is my “public” one.
You still doing the P90X? It seems like a great asskicker too. I hate pullups, always have, always will. Most of my are assisted too – this just happened to be at home so I rigged a way to make them easier.
Too long for my taste.