12/31/2016 Workout

Crossfit Cindy:  20 rounds 5-pull ups / 10 push ups / 15 squats/ with breaks

Total  100 pull ups /with band assist / 200 push ups / 325 squats

Alternating; 5 rounds pull ups / 5 rounds chin ups

Workout On Minute

Min 1-5       6-burpees
Min 6-10     7-burpees
Min 11-15   6-burpees
Min 16-20   5 burpees 
Total: 120
 100 pull-ups  22-miinutes (band assist)
Min 1-5  5- dips (feet assist) Ladder
2- min full squat hold

12/26/16 On Minute

Min 1-5       6-burpees
Min 6-10     7-burpees
Min 11-15   6-burpees
Min 16-20   5 burpees 
Total: 120
Min 1-20  5- R/L bent rows per minute (20 Kg bell)

various stretches

12/30/16 Crossfit Cindy

20 minute workout:
1 round = 5-pull-ups / 10 push ups/ 15 squats
14 rds plus 2 pull ups / 10 push ups / 15 squats
Total:  72 pull ups / 150 push ups / 225 squats

12/21/16 Workout

Min 1-5       6-burpees
Min 6-10     7-burpees
Min 11-15   6-burpees
Min 16-20   5 burpees 
Total: 120

12/19/16 Workout

86 yard bear craw @ 1:52

12/18/16 Workout

10 minute exercise:

1 round = 10 pushups / 10- jumping jacks. 
AMAP

Result:14 Rounds & 9 pushups. 
Total: 149 pushups / 140 jumping jacks.

10/12/2012  20 rounds
11/14/2012 21 rounds

12/15/16 Workout

Min 1-5  6 -burpees
Min 6-10  7-burpees
Min 11-15 - 6 Burpees
Min 16-20 - 5 Burpees
Total120
 5- superman pushups.

12/13/16 Workout

46 yard bear crawl @1:42.  Need to do more.
5x5 Goblet squat (16k) / 5 pull-ups (band assist)
5x5 bent curls (2-15#dbs), / 5- pull-ups (band assist)
5x5 curl-OHP (2-15# dbs) / 5- pull-ups (band assist)
5 minute full squat hold

12/10/16 Workout

86 yard bear crawl @1:40
43 yard bear crawl / return lunge walks (42)
50' left/right hand OH walk/ return left/right hand rack (16k)
5- superman push-ups
5- 5 pull-ups 5- second negatives
3- 10 second holds at top of pull-up

12/08/16 Workout

46 yard bear crawl @1:53.  Need to do more.
5x5 Goblet squat (16k) / 5 pull-ups (band assist)
5x5 bent curls (2-15#dbs), / 5- pull-ups (band assist)
5x5 curl-OHP (2-15# dbs) / 5- pull-ups (band assist)
5- superman push-ups
5-Negatives pull-ups

12/07/16 Workout

46 yard bear crawl @ 2:03.  Need to do more.
5x5 Goblet squat (16k) / 5 pull-ups (band assist)
5x5 bent curls (2-15#dbs), / 5- pull-ups (band assist)
5x5 curl-OHP (2-15# dbs) / 5- pull-ups (band assist)
5- superman push-ups

12/3/2016 Workout

10 rds. 1-4 squat/hand walkout/pushups @ 9:34
3 rds  1-4 reverse rows (ladder).

11/30/16 Workout

Min 1-10 6- burpees
Min 1-5 - 5 R/L bent rows (16k0
Min 1-5 5 R/L bent rows (20k)
50 feet R/L rack walk 16k)
5 x 2 chin-ups (rings)

11/28/16 Workout

Min 1-10  6- burpees
86 yard bear crawl @ 1:47

11/26/16 On the Minute. First real workout

Min 1-10  6- burpees
Min 1-5   5- sit-up, stand-up, ball slam (25# slam ball)

11/21/2016 Workout

10 minutes- stair climber
Min 1-10  10- 2H- swings (24k)

Saturday 11/17/16 Workout

Walk block forward @ 7:40
Walk Block Reverse @ 10:08
Min 1-10 5- Burpees (first 5 W/ fist)
Bear crawl in garage 1x

11/17/16 Workout

Min 1-10 5- burpees
Min 11-20 -10- 2H swings (16k)
5- 15 sec thumb/middle finger grip hold. (2-10#)
5- 1 minute full squats, w/ 1 min. rests
1- pull up

11/15/2016 Back to Working Out. OOORAH!

Min 1-10    5-burpees, (15 seconds) total = 10
10#-- 10 curls / 10 hi-pulls / 1- curls w/ ohp/ 10 R/L pullovers
5 x 30 sec. grip holds (2-10# dbs)
Min 1-10   10- 2h swings (16k)
1- pullup.

10/20/16 Workout

Min 1-5  20 sec grip hold (2-10# )
Min 1-5   15 sec grip hold (2-15#)  Last rep 30 sec.
5 x 50 jump ropes (20 sec per)
45 lunge walks\
48 reverse lunge walks.

10/10/16 Workout

Min 1-5  20 sec grip hold, (2-10# dbs)
Min 1-5 20 sec grip hold (2-15# dbs)
15 min stair climber.

10/7/16 Workout

C-R- 3
5 x 20 sec grip hold, (2-10# dbs)
5x15     "         "         (2-15# dbs)1
12 min Stair Climber

10/6/16 Workout

Walk block forward- 2240 ft
Walk block backward.
Min 1-5 20 sec. grip hold (2-10# dbs)  Last one 30 sec.
Min 1-5  15 sec grip hold (2-15# dbs)   Last 30 sec
Min 1-5   pistol band grip holds

10/05/16 Workout

C-R -2
43 yard bear crawl (46)

10/03/16 Workout.

C-R- #1
Min 1-5 20 sec grip hold.  (2-10# dbs).
Min 1/5  15 sec  grip hold\. (2-15# dbs)
10 min stair climber

10/02/16 Workout

Min 1-5 20 sec grip hold.  (2-10# dbs).
Min 1/5  15 sec  grip hold\. (2-15# dbs)
10 min stair climber
30/30 R/L curls 92-10# dbs
10- min stairclimber

09/30/16 Workout

Min 1-5   20 sec grip hold, (2-10# dbs).
Min 1.5    15 sec grip hold (2-15# dbs).
6 minute stair climber.

09/29/16 Workout

10 x 12 lunge walk steps = 120
5 minute stair climber.

09/26/16 Workout

2x- Walk block
5 x 20 sec grip hold, (2- 10# dbs)
5 x 15 sec       ""       )2- 15# dbs)
Min 1-10   10 squats
Min 1-10  6 R/L curls (2-15# dbs)

09/25/16 Workout

2x walk block
5x5 R/L side/side platform steps(  18" platform)
5xx5 R/L front platform steps


Various stretches.

09/23/16 Workout

2x - walk the block
Min 1-15   10 squats
Min 16-20   15 squats
Total 225 squats

09/21/16 Workout

2x  walk the block
43 yard lunge walks (49)

09/20/16 Workout

2x   Walk the block
43 yard lunge walks.

09/19/16 Workout

2x-  Walk block
Min 1-10    10 squats.

09/18/16 Workout

2x - Walk block

0917/16 Workout

2x - Walk block
43 yard lunge walks, (49)

09/14/16 Workout

2x-  Walk Block.  (loose dog)
43 yard bear crawl, (49)

09/13/16 On Minute

2x walk block @ 7:18 each.
Min 1-10   10 squats   = 100

09/12/16 Workout

Walk block 2x
43  yard lunge walks, (50)

09/11/16 Walk block 8:15

09/10/16 Walk block

09/09/2016 Workout

2x- walk the block

09/08/16 Workout

Twice around block @ 16:58.   8:28 per lap.

09/07/16 Workout

First workout after surgery.

Walk around block @ 8:46

08/22/16 On Minute

49 yard bear crawl.
43 yard lunge walks.
2- ballistic chest slap pushups
2- ballistic thigh slap pushups
10 minutes: Min 1- 3 towel chin ups w/ knees to elbows
                    Miin 2- 5- high pulls (2-12k)
10- Minutes: Min 1 -20 second grip holds (2-15# dbs)
                      Min 2 - 15- push press raises, (2-12k)
    

08/19/2016 On Minute

49 yard Bear Crawl
43 yard lunge walks
10- minute:  Min 1 - 3- towel chin ups w/ toes to rings.  HR 140's
                     Min 2 - 5- burpees   HR 140's
Test:  2- ballistic slap chest push ups
          2- thigh slap push ups

OORAH!

08/17/16 On Minute

Min. 1-5  20 sec finger hold , 2-10# dbs
Miin 1-5  15 R/L push presses (w/ straight arm.) -Steve Cotter video.
2X - Min 1-5  3- towel grip ring chin ups.

08/15/16 Workout

92 yard bear crawl.

0810/2016 On Minute

10 minutes:  Min 1- 10 - R/L swings (16k)
                     Min 2- 5- burpees
5- minutes: 15 second grip holds per minute ( 2-15# dbs)
5 minutes: 5- R/L renegade curls, (12k), 18" Platform
5-minutes  5-R/L OHP, alternating. (2-12k)

08/09/2016 On Minute

82 yard bear crawl.

20 minutes: Min 1- 5- roll to stand (10# db)
                    Min-2  3- ring pullups w/ knees to elbows

5 minutes: On minute 15 second grip holds, (2-15# dbs)

5 minutes: 5- curls, (2-25#dbs)

08/01/2016 Workout

92 yard bear crawl.
On minute: 1- chin-up every 15 sec.  5 minutes = 25
On minute: 15 second finger hold. 5  minutes. 2-15# dbs
On minute: inverted curls. (platform)   2- 15# dbs
On minute:  3 roll outs.  5 minutes.

07/29/16 Workout

86 yard bear crawl.
On minute: 5x5 roll to stand-up (10# db)  5 minutes
On minute: 10 sec. finger holds( 2-15# dbs) 5 minutes
On minute: 15 sec           ""                ""          5 minutes
On minute 5 minutes: 1- chin-up every 15 seconds. = 25

07/28/16 Workout

5x5 roll to stand-up w/ 12k bell)
5x3  " '             '''               ''
5x5 OHP (2.15# dbs)
On minute. 1-chin-up,(rings) every 15 seconds.   5 minutes
On minute: 10 sec hold. (2-15# dbs) 5 minutes
On minute: 10 sec fingers hold      "  "       5 minute
1- chin-up every 15 seconds for 1 min. /  rest next minute.  5 x

07/27/16 Workout

86 yard bear crawl

07/26/16 Workout

86 yard bear crawl
43 yard bear crawl / return lunge walks.

07/22/16 Workout

86 yard bear crawl
20-On each 30 sec. 1- squat w/ curl (52# curl bar) 

07/19/16 Workout

86 yard bear crawl
5x5 R/L twisting lunges

07/14/16 Workout

10 rds: 10 R/L swings (26k) / 15- squats.

07/09/16 Workout

43 yard bear crawl
5 x 5 pull-ups(ladder, sitting)

07/04/16 Timed

106 yard bear crawl @ 1:55

07/03/16 Workout

10-20-30-40-50 swings,(20k) / 5- sit-up, stand-up ball slams after each swing set (25# ball)
- 5- rollouts

07/01/16 Workout Timed

106 yard bear crawl @ 1;58
20 x 1 kip pullups

06/28/16 Workout Timed

106 yard bear crawl @ 1:55

06/25/16 Workout Timed

106 yard bear crawl @ 1:55

06/23/16 Workout, Timed

106 yard bear crawl @ 2:02

06/22/16 Workout

1--20-30-40-50 swings (20k) / followed with 5- sit-up/stand-up-ball slams (25# ball)

06/20/16 Workout, timed

106 yard bear crawl @ 1:58   Oohrah new record.

06/15/16 Workout, Timed

106 yard bear crawl@ 2:07
5- R/L roll to jog

06/13/16 Workout

Right Knee problem.

2H Swings, 20K, (10-20-30) - (40) - 50

06/10/2016 workout, timed

106 yard bear crawl @ 2:06

06/08/2016 Workout

5 rds: 10-R/L swings (16k) / 5- situp-stand-up- ball slams (25# ball)\
20- 2H swings (20K)  /               ""              ''                ''''''
Various stretches.

06/03/16 Workout, Timed

106 yard bear crawl @ 2:06

06/01/16 Workout Timed

106 yard bear crawl @ 2:01

05/29/16 Workout Timed

106 yard bear crawl @ 2:16

05/25/2016 Workout Timed

106 yard bear crawl @ 2:25

05/23/16 Workout timed

106 yard bear crawl @1;25

05/19/16 Workout. Timed

106 yard bear crawl:  @2:16
43 yard lunge walk,(48 lunges), knee touch ground. @1.:16
Various stretching.

05/17/16 Workout. Timed

106 yard bear crawl @ 2:14
106 yrd lunge walks @ 1:38
various stretching

05/15/16 Workout. Timed

106 yard bear crawl @ 2:19

05/13/16 Workout, Timed

86 yard bear crawl 1:36
106 yard bear crawl, not timed
106 yard lunge walk
various stretchs

86 yard bear crawl @ 1;29
86 yard bear crawl, not timed
86 yard lunge walks, elbow to knees) not timed
Various stretches.

05/9/2016 Workout. Timed.

86 yard bear crawl @ 1;30
86 yard bear crawl, not timed
86 yard lunge walks, elbow to knees 1:25
Various stretches.

05/06/2016 Workout

5 rounds  46 yard tire pull/ return backwards.   Raining.

05/05/16 Workout, timed

86 yard bear crawl @ 1;34
86 yard bear crawl, not timed
86 yard lunge walks, elbow to knees 1:30
Various stretches.

05/04/2016 Workout Timed

86 yards bear crawl @ 1:34
86 yard lunge walks @ 1:39  (elbow to knee)
various stretching

05/02/16 Workout Timed

86 yard bear crawl @ 1:36
86 yard lunge walks,( elbow to knee), 1;41
various stretches.

04/29/16 On minute

Min: 1-5   10-burpees.

04/28/16 Workout, Timed

86 yard Bear crawl 1:41
43 yard lunge walk, (touch knee to ground) 1:30

04/26/16 Workout Timed

86 yard bear crawl @ 1:39
86 yard lunge walk @ 1:17

04/22/16 Workouts. Timed

86 yard bear crawl @ 1:30
86 yard lunge walk @ 1:18
5 x 10 L/R swings (16k)
5 x 5 R/L OHP
10 x 5 hi pulls (20k)
50 ft R/L. farmers walk (20k)
2- 30 sec hang hollow holds

04/21/16 Workout Timed

86 yard bear crawl @ 1:30
40 yard lunge walk @ 1;07

04/20/2016 Workout. Timed

86 yard bear crawl @1:37. On Road.
80 yard lunges @ 1;18.  (grass)

04/18/16 Workout Timed

80 yard bear crawl.  Timer malfunction. :(  Felt about same as yesterday.
80 yard lunges:  @ 1:27    OOOORAh

04/15/16 Workout. Timed

80 yard bear crawl @ 1:42
80 yard lunge walk @ 1.:40

04/13/2016 Workout, Timed

80 yard bear crawl @ 1:42 minutes
80 yard lunge walks @ 1:45 minutes

04/12/2016 Workout

5x 10 squat thrusts / 10 R/L swings (16k)
5x5 R/L snatches
5x5 OHP

04/11/2016 Workout

80 yard bear crawl/ 80 yard lunge walk

04/07/2016 Workout

80 yard bear crawl
40 yard forward skips/ 40 yard backward skips.
various stretches.

04/06/2016 Workout

5 rds: 40 yard tire pull/ reverse back
-various stretching.

04/04/16 Workout

5 x 10 10- squat thrusts / 10 R/L swings (16k)
various stretching

04/01/2016 Workout

5 x 10 squat thrusts / 10 R/L swings (16k)
5x5 R/L OH farmers walk
80 yard jog
5x5 figure 8 to hold (12K)

03/31/16 Core Workout

10- pushups
10- R/L knee to elbows
10-Sit-thrus
10- spin overs
10-mountain climbers
10-R/L cross leg elbow to knee
10-hip thrusts
10-hanging knees to elbows.

Various stretching, Great improvement.

03/30/2016 Workout

min -1-10  10-R/L swings (16k)
1- 1 min R/L OH hold, (16k0
Min 1-10 R/L 5- bent rows, (20k)
Min 1-5 4- R/L snatchs (16k)
Various stretching

03/25/2016 Workout

5 rds:  40 yard tire jog/ return backwards.

03/23/2016 Workout

50 ft. renegade row crawls (2-20# dbs)
50 ft. lunge walks (2- 20#dbs)
5-R/L roll to jog
80 yard jog
various stretching.

03/22/2016 Workout

5 x 10-squat thrusts / 10- R/L swings (16k)
5 x 50 ft. farmers rack walk/ return OHP walk. (2-12k)
various stretching.

03/21/2016 Workout

Tire workout:
40 yard jog forward / reverse (17"truck tire)
40 yard L/R toss (16" car tire)
40 yard tire push (16" tire)
5x5 sit-up/ stand-ups

03/18/2016 Workout

2 rds:  40 yard bear crawl / return lunge walks
5x5 R/L lateral stretchs (1/2" bands )
5 x 10 Cuban presses ( 2- 7# dbs)
5 x 5 R/L pull downs (1/2" bands )
various stretchs

03/17/2016 Workout

Speed Ladder:
3x in and out, up & back / hop scotch,up &back
 3x 10 Cuban presses, (2-7# dbs)
5x5 R/L lateral stretches, 1/2" band
5x5 reverse rows, ladder

03/15/2016 Workout

5x5 squat thrusts / 3- full ext. pushups
5x5  hanging knees to elbows.
10 feet forward crab walk / reverse crab walk

03/14/2016 Workout

5 rds:  10- squat thrusts / 5- R/L swings (16k)
5x5 roll to situp.- standup ball slams (25# ball)

03/11/2016 Tire Workout

40 yard tire drag (17" tire)
40 yard  backward
40 yard bear craw drag
40 yard tire push
40 yard R/L tosses
40 yard Clean and slam
5- R/L woodchopper tire slams

03/08/2016 Workout

80 yard bear crawl
5- R/ L roll to jog
Min 1-5 10 R/L swings (16k)
50 feet rack walk (16k)
50 feet OH walk
5*3  R/L snatchs.

03/06/2016 Workout

6x10 R/L swings (16k) / 10- squat thrusts
5x5 roll to jog
50 feet rack walk (16k0
50 feet OH walk
various stretches.

03/04/2016 Workout

5x10 10 R/L swings (16k) / 10 squat thrusts
Various stretches.

03/8/2016

80 yard bear crawl
5x5 R/L roll to  jog
50 feet R/L rack walk (16k)
50 feet R/L OH walk
5 x 3 R/L snatches (16k)

3-3-2016

5 rounds:  5-R/L swings (16k)/  10 squat thrusts.
3 rds:  R/L leg stretch (bench0 ? 5- R/L windmills.

03/02/16 Workout

5 rounds:  10-R/L swings (16k) / 10 squat thrusts.

02/29/16 On minute

Min: 1-15  10- R/L swings (16k)

02/28/16 Workout

Min; 1-15 10- R/L swings (16k)
100 feet farmers walk (2-16k)
5x5 18" platform jumbs
5x5  R/L side/side platform jumps
5- R/L roll to jog.

02/27/16 Workout

50 feet;  bear crawl w/pushups (45)
150 feet lunge walks  62

02/25/16 Workout

10 x 8-burpees / 3-pullups
5 x R/L swings (20k) / 5- goblet squats

02/24/2016 Workout

10 minutes stair climber

02/22/2016 workout

5-rounds:  8-Burpees / 10 R/L swings (16k)
5 rounds:  8 burpees / 5-R/L swings

02/21/16 On Minute

Min 1-5 10 burpees.
80 yard jog.

02/18/2016 Workout

5 rds:  10 burpees / 10- 2H high-pulls (24k)

02/16/2016 Workout

5-rds.  10 R/L swings (16k) /   5- SUJU slams (25# ball)

02/15/2016 Workout

5 rounds:  5-divebomber pushups/ 31 bearcrawls / 5 burpees/ 17 lunge walks/ dryfire.

Total: 25 divebomb pushps/ 155 bearcrawls / 25 burpees / 85- lunge walks

02/11/2016 On Minute

Min. 1-5  10 burpees
Min 6-10  5 x 5 R/L in place lunges
Min 11-15 5- R/L swings (24K)
Min 16-20  5 x 5- dead lift to work bench (24K)

02/09/2016 Workout

10 minutes stair climber.  30 sec regular pace/ 30 sec fast.

02/07/2016 Workout

6- rounds:  8-burpees / 5- deck squats w/ slam ball (25#0

02/04/2016 Workout

5 rds:  10- R/L swings (16k)/ 5- suju slams (25# ball)
5 rds:   10- R/L bent rows,(18:bench) (16k) / suju ball slams

02/02/2016 Workout

5 rds:  10- R/L swings (16k) / 5- burpees w/ C&OHP (2-25# dbs)

02/01/2016 On Minute

Min -1-5  10- burpees

01/27/16 On mInute

Min -1-5 10 Burpees

Jan 23-26-2016

Shovel snow

01/21/16 Workout Diesil OH Walk superset.

40 yard OH walk (2-15#dbs)
10- OH shrugs
10- regular shrugs
40 yards OH walk
5- Cuban presses (2- 7# dbs)

5 x 5 Cuban presses (2-10# dbs)

01/20/16 Workout

10 rds:  5- burpees w/ curl-OHP.  (2-20# dbs)

01/19/2016 Workout

6- rounds:  8-burpees / 5- R/L swings (24k)

0/16/2016 Workoug

10 rds:  5- burpees w/curl / OHP.   (2-20# dbs)

01/14/2016 Workout

Rounds 1-5:  10 R/L swings (16k) / 5- SUSU slams (25@ ball)
Rounds 6-10  10- R/L swings / 5- squat-curl-ohp (2- 15# dbs)/ SUSU slams.

01/13/16 Workout

10 minutes Stair climber

01/11/2016 Workout

5 rds:  5-divebomber pushups/ 31 bear crawls/ 5-burpees / 17 lunge walks.

01/10/2016 Workout

10 rounds:  8-burpees / 8-R/L swings (20k)

01/08/16 Workout

6 minute pushup.  Barely made it on knees.  Sheesh!

01/07/2016

5-rounds:  8-burpees / 5- hanging knees to elbows.
5- rounds:  8-burpees / 5- R/L Clean & press, (16k)

01/06/16 Workout

10 rounds:  8-burpees / 5- R/L swings (24k)

01/05/2016 Workout

5 rounds:  8- burpees / 5- R/L snatchs (1+16k)

01/04/2016 workout

10 rounds:  8- burpees / 10-R/L swings (16k)