Front Squat, 60 yard shuttle run

On the minute for 8 minutes
2 Front Squats (supposed to be body weight) I did 155 back is hurting and just getting back.
60 yard shuttle run, 30 yd down 30 yd back

This was really fun.  Daniel and I set my watch to chime every 30 seconds which is just about how long it took to complete a session.  As I was finishing my run Daniel started his squats so we were trading perfectly.  Great quick WOD with a bud.  Played it safe with the squats with my back and just getting started again.  I am also still pretty sore from Friday.  Not sure how other than trying to get out of my coveralls before the WOD and I pulled a muscle between my shoulder blades on the right side.  That sucks.

Wall Ball, Rope Climb

For Time
50 Wall Ball 20lb ball
5 x 15ft rope climb
40 Wall Ball 20lb
4 x 15ft rope climb
30 Wall Ball 20lb
3 x 15ft rope climb
20 Wall Ball 20lb
2 rope climb
10 Wall Ball 20lb
1 rope climb

Splits
1 - 6:06
2 - 6:08
3 - 4:33
4 - 3:25
5 - 1:15
Total 21:15

5 hours in the car today and 3 2 days ago.  My back is killing me.  The truck is falling appart and is making a tremendous noise.  I got home and had  crazy head ache.  The workout hammered me but I did get rid of the headache.  Man I was whooped I was having a hard time staying on my feet by round 3.  The climbs are rough.  I tore up my hand.  I am sitting here 2 hours after I finished and am having a hard time keeping my eyes open.

Jump-rope, SDLHP, Body Squats, KB Swings, Crunches, Bike

3 Rounds for time:
100 Jump-rope
30 SDLHP 45lbs
30 Body Squats
30 KB Swings 45lbs
100 Crunches
Rounds
1 - 5:00.43
2 - 5:03.19
3 - 4:55.36
Total time - 14:58.98

At the Runyons for family Christmas.  Did this in the garage at 48deg.  Man I am in terrible shape.  This just burnt.  Because of my bicep injury I do so little stuff with the curl exercise these SDLHP's sent my arms at the elbow into a burn for quite a while.

Dead Lift, Deficit Push-up, Box Jump, Ball Slams, GHD's

12 min AMRAP Jen came in with me this morning.  Her stuff is posted too.
15 155lb/85lb Dead Lift
15 Deficit Push-ups
15 Box Jumps 32"/16" Box
Splits
1 - 2:28 
2 - 2:16
3 - 2:51
4 - 3:19
5 - 1:04 DL and Push-ups complete 12min mark

7 1/2 min after
3 Rounds
20 x 20lb ball slams
20 x GHD's
Splits
1 - 2:56
2 - 3:27
3 - 3:14
Total time - 10:37

Good to get in.  My back is sore from the GHD's.  I wanted to finish with some Light Squat Cleans but decided against it.

Late night WOD Bayless Thanksgiving Day Special on Dec. 20th/21st

Did this just after midnight so it really should not count on the 20th but I am posing it now.
50 push-ups - 5 Jumping Jacks = 1:00.64

45 PU - 10 JJ = 1:54.63 Almost the exact same split last time.
40 PU - 15 JJ = 2:18.40
35 PU - 20 JJ = 2:04.
30 PU - 25 JJ = 2:09.15
25 PU - 30 JJ = 1:41.75
20 PU - 35 JJ = 1:13.19
15 PU - 40 JJ = 1:06.73
10 PU - 45 JJ = :51.26
5 PU - 50 JJ = :40.65
TOTAL TIME = 15:00.36,  22sec over my pr from last year but still 53 seconds from my first time.  I am very out of shape too.

Shoulder and hand were not very happy about this.  Pushups were not as deep as I would have liked early but got better as range of motion increased.  I am going to be hurting tomorrow. 


November 25th 2011
50 push-ups - 5 Jumping Jacks = :46.80
45 PU - 10 JJ = 1:54.10
40 PU - 15 JJ = 2:31.79
35 PU - 20 JJ = 2:12.99
30 PU - 25 JJ = 1:21.12 got some rest after 20 p-u's Jen called from walmart just before the sale
25 PU - 30 JJ = 1:35.75
20 PU - 35 JJ = 1:25.43
15 PU - 40 JJ = 1:06.10
10 PU - 45 JJ = :56.17
5 PU - 50 JJ = :40.20
TOTAL TIME = 14:38.52 over a minute pr
Did this around 10:30 on Thanksgiving night. The girls were watching Dirty Jobs and I was doing this. Jen was at Wal-mart fighting the crowds for some deals. Did this last year with Jennifer in Boo's basement. Her basement was loaded with cat hair. I remember being in pretty bad shape by the end. Did not get the abbs done that needs to change soon. Still suck at push-ups need to start doing those and abbs again nightly.

Thursday, November 25, 2010
The Bayless Thanksgiving Day Special
Biked 5 miles with Jennifer.
Did this in my sisters basement. In St. Louis.
50 push-ups - 5 Jumping Jacks = 1:05
45 PU - 10 JJ = 1:39
40 PU - 15 JJ = 2:29
35 PU - 20 JJ = 2:31 Did 37 on accident
30 PU - 25 JJ = 2:11
25 PU - 30 JJ = 1:59
20 PU - 35 JJ = 1:13
15 PU - 40 JJ = 1:46 Forgot top hit split on time.
10 PU - 45 JJ = :56.84 fast because of hitting late on last one.
5 PU - 50 JJ = :56.1
TOTAL TIME = 15:53
Push-up total = 275
This had me burning early. I was struggling with fatigue on the push ups early. By round 2. Flew threw the jumping jacks. Good workout Coach Bayless. Jen did this one with me she was on the standard full body push ups till round of 25 push ups then she did adapted from knees.
Cashed out with:
100 Crunches
50 Butterfly sit ups
100 Right-Left-Center
500 Crunches
50 Butterfly Sit Ups
200 Crunches
TOTAL ABB EXERCISE = 1000

Partner Tire Slams, Ring Dips, Box Jumps, Overhead Walking Lunge

Partner Tire Slams
4 Different Bars 1 Weighted Rope - Complete 20 Reps and pass off to partner
20 - Long bar Alternating Right and Left side after each swing on all below.
20 - Mid-Bar
20 - Short Bar
20 - Small Bar (weight rack)
20 - Weighted Rope (Figure 8 swing alternate hands after 10)
Pair Splits (timed each of us as one)
1 - 1:37
2 - 1:04
3 - :56
4 - :57
5 - :30
Total 5:07

WOD
AMRAP 10 + minutes
8 - Ring Dips
10 - 24" Box Jumps
12 - 55lb overhead lunges
Splits
1 - 1:15
2 - 1:11
3 - 1:59
4 - 2:08
5 - 2:16
6 - 2:02

Just had to get this in and get home.  Crazy busy night as usual.  Left in such a hurry I even left my rings hanging in the rack.  Jen had to get them in the AM.  This was supposed to be a 15 min WOD.

On the Path even more broken

3 Rounds
20 GHD's
20 KB Swings 45lbs
10 Dead Lifts 225lbs hex bar
10 Bench Press @ 185lbs
1 min rest
Rounds
1 - 3:14
2 - 4:40
3 - 7:56
Total Time - 17:53 with the rest.

Finished with 500 crunches.  Slow and steady.

By the third round the bench was killing me.  My left hand is on fire holding the bar for bench.  Pretty sure it is broken.  Not to mention I am in terrible shape.  Dead Lift always takes it out of me if I try and rep even at low weight.

Arm is still jacked, even after the cortisone injection.  Going in for the PRP injection on Thursday.  For $500 a shot I can only hope this cures it.  I also crashed on my bike this weekend trying to exercise the dogs one at a time.  I dang near saved it when at the last second I went over the handle bars and caught my self on my hands.  I am pretty sure I broke my left thumb down by the wrist.  Probably just a chip or small fracture there is a deep bruise and feels like every other broken finger I have had.  My left shoulder is pretty jacked and sore from jamming it when my hands hit.  My guess is that I am going to have to have my left shoulder re-done and cleaned out within the next year.  I was told about 9 years ago that it will go at some point.

12/16/12 Biked with Dogs (Sunday before Steal your Dollar City)

4 miles with each dog Went toward Francka Bridge.

So a total of a 8 mile ride for the morning.

Crashed with Missy.  She stopped and the bike jumped around.  I thought I was going to save it till the very last second when she got in front of me.  I hit hard and I am pretty sure I broke my left thumb at the wrist.  I popped my shoulder pretty good when my hands hit jamming it.

12/14/12 Biked

3 plus miles with each dog Cherry Blossom Loop

Total 7 miles

12/13/12 Biked

3 + miles turned left out of subdivision

Biked 5 miles with team for Fartlek

Total 12 miles bike

Jump rope, Plate Push, Box Jumps, GHD's

3 Rounds for time
100 Jump Rope - Singles
50 Yard 45lb plate push 25 down 25 back
10/15/20 large box jumps first round could barely get feet up so I only did 10
20 GHD's
1 minute rest
Rounds
1 - 3:38
2 - 4:53
3 - 5:31
Total time with rest - 16:03

Holy cow I don't feel bad after these.  I am tired and I seem to get my wind back pretty quickly.  During the WOD though I am toast.  I just hurt all over.  Got to get lungs back in shape.  As with everything else

did 5 curl ups and 5 pull ups today testing the arm.  Does not hurt near like it use to but it is in no way better.

Hopefully on the Road Back

Started day with Squat Clean
4 x 95lbs
8 x 135lbs
Back started to get tight/ache around number 6 so I did not go any higher.  Just want to get back in the routine.

WOD
3 Rounds For Time
20 - Wall Ball 20lbs
20 - Back Extensions
10 - Push Ups (clapping)
10 - GHD's
10 - Push Press 95 lbs
Rounds
1 - 2:21
2 - 2:52
3 - 4:00
Total Time - 9:15 

Holy cow this got me out of breath.  Thanks for getting me in Daniel.

OUT OF SHAPE!

Proctored ACT today and when I got done I did a quick round of Bench.
10 x 135lbs
10 x 155lbs
8 x 185lbs
5 x 205lbs
2 x 225lbs

I am as out of shape as I have been in the last 3 years.  Got to snap out of this.  To much to do and not enough hours in the day.  Being injured does not help.  Arm is still jacked.  I got a steroid shot Monday and it still seems to not be working.  Got bill for MRI today for this bicep stuff.  Holy cow not sure what we are paying the insurance company for.  They paid roughly 35%.  Worthless.