44th workout of the year, 5/23/2012.
Music: George Thorogood. T-Shirt: I’m Huge In Japan.
Some folks have compared what we do to Cross Fit. Nothing wrong with that I guess.
So today we do an adaptive form of one of their workouts, the Cindy. From what I can understand you do 3 exercises: pull ups, squats, and push ups for a certain amount of reps over 20 minutes. The goal is to do as many as possible in that 20 minutes.
We only have one pull up bar (at the moment) so we substituted inverse row for the pull ups. So it was easier in that respect but instead of 20 minutes we did 30.
First: Cindy
As many rounds as possible in 30 minutes
5 Inverse Rows – 10 Pushups – 15 Squats
Second:
Chair Squats 25
Single Leg Chair Squats 25 Each Leg
Chair Jump Squats 25
Chair Push Ups 25
Feet on Chair Push Ups 25
Third:
Straight High Rise Kicks 2 x 20 Yds
Outside –> In Kicks 2 x 20 Yds
Inside –> Out Kicks 2 x 20 Yds
Fourth: Core/Abs
11 Med Balls 6 – 22 pounds
Sit Up Twist 5 Reps Each Ball
Ball To Feet 10 Reps Each Ball
Ball To Feet V Sit Ups 5 Rep Each Ball
Video: