Category Archives: Cyndi

Thoughts on workouts and a yummy steak rub recipe

So I’m playing with a couple ideas… #1 getting my yoga teaching certification and #2 possibly my CrossFit Level 1 certification.  I was thinking the other day while I was doing a workout in my garage about how far I’ve come in the past 5 years.  Going from workouts that were just walking on a treadmill, to workout videos (I used to love Debbie Siebers Slim in 6), to being introduced to CrossFit in Park City (by who is now one of the most well known CrossFit athletes in the US), to some P90X, to workouts with my trainer David, to running, to spin, to hot yoga, to crazy Army workouts, to P90X2, etc, etc.  The reason I started thinking about it was because I’m headed to Utah next week for spring break and would love to workout at the CrossFit gym there.  The last time I was there, I couldn’t do a box jump (barely could on the small box), I couldn’t do a pull-up (without a LOT of assistance), and I couldn’t lift what I can now.  However, IT DIDN’T MATTER, because I still loved it!  Don’t get me wrong though cause I’m totally happy that I can now do box jumps on a 24″ box!  But it was just cool to think about the difference I’ve made in my health and fitness.  I don’t feel like I’m a total workout or dieting freak though.  I don’t hang out at the gym for fun.  If I don’t feel like working out I don’t, I always listen to my body.  If I want to eat an entire bag of starburst jelly beans in one day, I do (1000 calories…true story, it happened)!  I finally feel comfortable in my own skin and just relaxed about my eating and my workouts like I never used to be.

I thought it would be fun to blog my workouts and give possibilities for scaling it down (it will also be nice to have them all in one spot).  However, I am not a trainer and some of these moves require knowledge of how to do them so you don’t hurt yourself.  You can google the moves and watch videos on how to do them, but please don’t attempt something you have no idea how to do.

The thing I like about the Cedar Park CrossFit gym is that they have a warm-up all set out and a strength move (which allows you to work on form and build weight) and then a Workout of the Day (WOD).

Workout 3/6

Warm-up exercises:

6 each- walking lunges, leg cradles, hand walks, pvc pipe arm circles (could use a broom or just do arm circles), press ups

10 each- burpees, jumping jacks, high knees, butt kicks, bottom squat hold (1min first round, :30 second), squats, push-ups

Strength- Push jerks (basically a press up of weight while standing up from your shoulders to overhead) 3-3-3-3 (4 sets of 3 reps) my weight (mw) was 65, 65, 75, 75, then one set of reverse shoulder to overhead so starting at the top and coming down slowly on a 4-count 8-12 reps mw 65.

*You can modify with weight and by just using dumbbells instead of a bar.

WOD- 15 clean and jerks then 3 rounds of 12 burpee box jumps (do a burpee on one side of the box then jump up on it and down the other side burpee on that side jump up on box, etc), 14 kettle bell swings, 16 sit-ups

*Modify burpee box jumps by doing modified burpees and stepping up on the box, modify kettle bell swings by using a dumbbell.

Here are some pics from a local competition I did with my friend Danielle.  The workout was 1 min sled push (with 45lb weight), 1 min clean (65lb), 1 min box jumps, 1 min squat thrusters (55lb), 1 min rest for 20 min.  It kicked my trash.


Box Jump

 Squat Thruster



I love to use this on flank steak, but it’s good on any type of steak!

Montreal Steak Seasoning

Lawry’s Seasoning (red cap)

Garlic Salt

Onion Powder

I just sprinkle each of these all over both sides of the meat and rub it in.  Sear your meat on high first and then finish cooking on medium to seal in the juices.  I also like to wrap it in foil right off the grill or out of the pan and let it sit for a few minutes before cutting (it will continue to cook while in the foil so make sure it’s not quite down when you take it off).  Cut against the grain!  Thanks to my sister Michelle and her hubby Marcus for the cooking technique!


Vi Shape Pancake

Sundays with Cyndi- Vi Shape Pancake

Yeah yeah I know…it’s Tuesday. Better late than never right? School started and Cole had his first day of Kindergarten. Tear. He’s such a big boy…so I’ve been a little preoccupied!

So usually I will make a dinner to post for my Sundays with Cyndi, but if I were to do that from this Sunday here would be the ingredients and instructions…


leftover Chipotle burrito bowl


On Saturday night, go to Chipotle, get a burrito bowl, don’t eat it all, put in fridge, reheat Sunday.



Sooooo instead you get breakfast!

I’ve been playing around with different recipes trying to find a yummy Vi Shape pancake recipe that I can be addicted to. Some I’ve made are too thick, some too runny, etc. So if you don’t have the Vi Shape shake mix, you can try and substitute another protein powder, but I can’t guarantee that it will turn out the same…or you can just buy the shake mix and love life!! 😉


2 scoops Vi Shape shake mix

2 TBSP ground flaxseed (just bought a big bag at Costco, cause it’s Paleo friendly!)

1/4C unsweetened coconut almond milk

2 egg whites

Blend all ingredients in a blender and pour onto frying pan on med/high heat. Turn when edges look cooked (be careful to make sure the bottom is nice and brown otherwise you’re going to make a mess when you try and turn it). Serve with 1 TBSP peanut butter (my fav is Skippy all natural with honey) or whatever you want to put on it!!! SO easy, SO yummy!
Points+= 4

7/27 CWOD

Treadmill HIT
Time:   Speed:    Incline:
3:00     4.0         7.5
3:00     rest
3:00     4.0         8.5
3:00     rest
3:00     4.0         9.5
3:00     rest
3:00     4.5         7.5
3:00     rest
3:00     4.5         8.5
3:00     rest

4 sets for all exercises:
high clean pull 50lb 5 reps
romanian deadlifts 60lb 10 reps
bent over rows  20lb  10reps
rotating rope crunches  45lb  10 reps
pull-ups (assisted pull-up machine)  10 reps
dynamic planks 45 sec holds

7/20 CWOD

Walking Inclines:
Speed: 4.0
4 min 5.5 incline
2 min rest (like jump off treadmill rest)
4 min 6.0 incline
2 min rest
4 min 6.5 incline
2 min rest
4 min 7.5 incline
(not holding on to the treadmill at all)

4 sets – 4 reps
Snatch pull 60lb, 60lb, 80lb, 80lb
4 sets – 10 reps (per leg)
DB lunge 25lb, 20lb, 20lb, 20lb

Super-Sets (meaning you do one exercise, then the next, then rest, then set 2 etc, etc) 4 sets – 10 reps
First super-set:
BB bench press (on the smith machine)
Cable woodchop (10 per side) 70lb, 70, 70, 70
Second super-set:
DB shoulder press (10 reps) 15lb, 15, 15, 15
Plank walk-ups 38 sec, 40 sec, 35 sec, 47 sec plank hold…was literally shaking by the end of this workout


7/15 CWOD

My friend asked me to try this class with her at the YMCA, it’s called GETFIT…a very Cross Fit style workout…
1 minute of each exercise then rotate immediately to the next
ball squats (squating all the way down until butt touches ball)
box jumps (step-up’s for me, box was about 3 ft off the ground)
barbell cleans (45lb bar)
2 sprints
repeat circuit
run around the park
repeat circuit
TABATA squats (20 sec work 10 sec rest) do this for a total of 4 minutes
TABATA sit-up’s (same as above)

Did this on a Friday, could not walk correctly until Monday afternoon!