Roided Cindy

Last night I finished building a Bluetooth speaker for the garage gym. I can’t wait for my next workout to use it. It to the gym at noon.

Warm-up – 3 Sets

  • 5 Scap Pull-ups
  • 5 Bar Taps
  • 10 Supinated Pendlay Rows (95#)
  • 20 Lateral Bar Hops

Some light movement prep for the workout.


I made this one up several months ago and finally got to it. The idea was to make a herder version of “Cindy” without adding a weight vest or weighted movements; keep everything bodyweight.

“Cindy on Roids” – 20:00 AMRAP

  • 5 Bar Muscle-ups
  • 10 Handstand Push-ups
  • 15 Squat Box Jumps (20″)

I wore my grips without the fingers through so I could rotate them around for the HSPU. Went 3-2 on the bar every time except round 2 where I was slipping and thought I might fly off the bar so I had to go 3-1-1. Did the first round of HSPU unbroken and then 5-5 every other round. The squat box jumps are just slow and taxing. I did jump them all today. Glad I decided to set prescribe a lower box height. Made it through 6+20.

For someone who can keep the bar gymnastics work unbroken, I think 10+ is doable.


2 Rounds of 45s/15s

  • Leg raises
  • Sit-ups
  • Bicycles
  • Flutter kicks
  • Plank

Brandi came up with this to help with her police academy prep. 45 seconds is a long time for bicycles and flutter kicks. My reps were 20-23-66-100 and 22-22-65-100 and unbroken on the planks. I counted each side as a rep for the bicycles and flutters.

Active Life – Back Max

3 Rounds

  • 20m Spiderman Crawl
  • 20s/20s Side Plank
  • 20m Crab Walk
  • 20s Table Top Hold
  • 20m Samson Walking Lunge
  • 20s/20s Pigeon Pose on Box

That Pigeon stretch really pulls on my hips.

Happy New Year!

All The Posterior Chain

Meant to workout yesterday at home, but was busy with projects for my workshop and time flew by. At the gym today.


  • 3×10 Reverse Hyper (140#)
  • Dead Hang
  • Bottom Squat Hold
  • 10 Deadlift (45#)


4 Rounds

  • 20 Deadlifts (135#)
  • 40 Lateral Bar Hops
  • 20 Push-ups

I thought about putting on my belt and decided I didn’t need it. I split the deadlifts into 12-8 every round with a quick break. All push-ups were 10-10, with some slow down on the final 5 reps. Finished in 6:13. Was a much quicker workout than I was expecting.


  • 400m Walking Lunge

Been over 2 years since I did this I think. Felt pretty good considering I was doing a lot of lunges the last time. Not at a track, so the distance may not have been right, but I set a 6 second PR with 11:55. Next couple of days will be rough.


3 Rounds

  • 20 Weighted V-ups (10#)
  • 20 Russian Twists (35#)
  • 20 Shotguns

The combination of v-ups and shotguns was not cool.

Fuck You “Kalsu”

I’ve been “wanting” to do this one for some time. Today is finally the day.


  • 2×10 Reverse Hyper (210#)
  • PVC pass-thrus
  • Bottom Squat Hold
  • Thrusters
    • 5×45#
    • 5×95#
    • 5×115#



EMOM (until 100 thrusters are completed)

  • 5 Burpees
  • Thrusters (135#)

Some people incorrectly start with thrusters when the clock starts, but that makes no sense.

The goal is to start each minute with 5 burpees, once you finish the burpees you have the rest of the minute to complete as many 135 lbs barbell thrusters as possible. Once the second minute starts you are on the hook for another 5 burpees. Remember, no starting the thrusters until the burpees are completed and it continues.

John Welbourn of CrossFit Football

My goal was to do 5 thrusters every minute. After 7 rounds, I did my burpees and had to rest. Damn that got nasty fast!  I think I did 3 more rounds and then rested again. I was at 50 reps and switched to sets of 4. I made it through 7 rounds before resting one more time. Somewhere in there I screwed up my count too because I did 5 sets of 4 to finish. 10×5=50 and 12×4=48. I realized it after I was recovered and thinking about my rounds. Whoops! Too bad, I’m not doing it again. Finished my *98* reps at 24:36 on the clock.

I don’t plan on trying this again anytime soon, but a note for next time is to switch to sets of 4s early when I feel like resting and just try to keep going without the zero thruster minutes.


5 Sets

  • 5 Good Mornings (135#)
  • 15 Sit-ups

Originally I had decline push-ups programmed. Haha! No idea what I was thinking. Shoulders were smoked after the 125 burpees and all of those thrusters. Easy decision to change to sit-ups.

More Conditioning

5 Rounds each w/ partner (alt rounds)

  • 20 H2H Russian KBS (53#)
  • 30 Lateral Bar Hops

Nothing crazy here. Did it with Bryan and it took us 8:55.

Hold It

Could feel some fatigue in my legs moving around the house this morning and could feel some in my shoulders during the workout. Probably from Sunday, but possibly a little from the rowing and burpees Monday night.

Made it in for the 9am class.


  • 3×10 Reverse Hyper (210#
  • Bottom Squat Hold
  • 3 Rounds
    • 5 Back Squat (45#)
    • 5 Shoulder Press (45#)
    • 5 Push Press (45#)
    • 5 Burpees
  • Deadlifts
    • 6×45#
    • 6×155#
    • 6×225#

Strength Conditioning

14:00 EMOM (alt)

  • 6 Deadlifts (275#)
  • 8 Burpees

Barbell Conditioning

5 Rounds

  • 3 C&J (Increasing)
  • 10 Lateral Bar Hops
  • 1:00 Rest

My plan was to start at 155#, add 10# each set, and end on 195#. First round felt too easy so I made a 20# jump right away. Then another big jump for the last set. My loads ending up being 155-175-186-195-215. Every round was actually power clean-jerks (no touch-n-go) until the 215# when I stood up all the way (still powered them), took some air, and did the jerk. First 4 rounds were taking 21-22 seconds but the last took a little longer. Finished at 5:58 on the clock.


It was programmed for 8 rounds of :30/:15 plank. Doesn’t really do anything for me so I didn’t rest. Did a hands plank and made it to 5:03 before crashing for a 33 second PR.

Grip Width

In for the 9am this morning. Was looking forward to getting in a “normal” workout after the first 3 days of this week.


  • Bottom Squat Hold
  • Shoulder Hang Stretching
  • Banded Shoulder OH Stretch
  • Overhead Squat
    • 4×45#
    • 4×75#
    • 4×95#
    • 4×115#

Did the OHS with my progressing grip width. Getting better and better.

Strength & Gymnastics

12:00 EMOM (alt)

  • 4 OHS (135#)
  • 6 Strict Ring Dips

The last knurl ring was in between my middle and ring fingers, which is probably about halfway between my jerk and snatch grips. I know I wouldn’t have been able to do 6 sets like that a month or two ago.


5 Rounds

  • 3 Curtis P (75#)
  • 6 Push Press (75#)
  • 10 Lateral Bar Hops

Kept it light so I could try to go unbroken. Made it, but another 10 or 20# would have definitely meant breaking at some point with the barbell. Lateral hops were a quick rest from holding the weight. Finished in 3:56.

3 Rounds NFT

  • 30/30m Prowler Sprint (High, 135#)
  • 200m Run

Went lighter than usual and tried to keep it explosive.

Back and Forth

Still feeling those plyo lunges in my buttocks. Out in the garage at noon. Started with Crossover Symmetry Activation.


1,500m Ski Erg – 6:52.4


  • Buy-in: 150 Walking Lunges
  • 3 Rounds
    • 50 Lateral Bar Hops
    • 25 GHD Sit-ups
    • 25 Back Extensions
  • Cash-out: 150 Walking Lunges

Was hoping to do this down my street but it was raining out, so I was limited to the garage. Was able to do 5 steps each way. Only stepped through into the next lunge on the 30 at the end, but all were unbroken other than stopping to grab my hoodie after 15 reps in the cash-out. I did the 2nd and 3rd rounds of GHDs as 15-10 and the second round of back extensions the same. I tripped in my first 10 bar hops because my legs felt like jello from the lunges. Took me 21:17 to finish.

Did 10 minutes on the Air Dyne (AD2) to help flush out the legs after all of those lunges and went 4.26km. Did Crossover Symmetry Iron Scap too. Will do a set of back stretches tonight.

Last Laugh

Went out to a comedy show with a bunch of Michigan beers last night called Brew Ha Ha. Was home early though and drank a bunch of water to be ready for today. Can’t miss out on Super Sunday. 😉

I was at the gym early so took the time to get in a little extra warm-up on the rower. Did 1,000m in 4:09 to get moving. Did bottom squat holds and various stretching as well.


4 Sets

  • Max C2B Pull-ups
  • Rest 1:00

My first set was better than 2 weeks ago and 2nd set was equal, but then fell off hard. The accumulation of the muscle-ups yesterday did me in. Went 15-12-8-8.

Strength / Midline

3 Sets

  • 10 Good Mornings (95#)
  • 5 Evil Wheels
  • 1:30 Rest

Nothing crazy. More of a rest time before getting into the conditioning.


10 Rounds

  • 2 Power Snatches (135#)
  • 4 Bar-facing Burpees

When I wrote this, my goal was to have to dig in order to complete every double as touch-n-go. I made it. 🙂 Nice steady pace on the burpees and kept moving from movement to movement. Total time was 6:15.

Update: Makes me feel good when I see a very similar workout by one of the best. I’d sent the workout to a friend early in the week and looked back to make sure I hadn’t copied, but I had shared it before Spealler even did his workout. I hope to never make claims I’m an expert at programming workouts, but seeing stuff like this makes me think I’m on the right track with some good ideas. I program Sunday workouts a week or two in advance (and tweak up to a few days before we hit it) and a similar thing happened with last Sunday’s workout and something Outlaw did a few days later. Not identical, but along the same lines, with our version fitting our athlete base better.

We rested 10-15 minutes before getting into some Tabata work.

  • Tabata – Thrusters (45#)
  • 2:00 Rest
  • Tabata – DU
  • 2:00 Rest
  • Tabata – Thrusters (45#)
  • 2:00 Rest
  • Tabata – Lateral Bar Hops

I did all sets of 8 on both thruster tabatas. The last few rounds of the 2nd time through were a big shoulder burn. I got a total of 240 double unders and 210 lateral bar hops. I think the bar hops were the worst part of the entire workout and I was not expecting that.

Cooled off with a really slow 2,000m row in 9:59 and then did some foam rolling on my back. That was one of my favorite Sunday workouts.