Weighted overhead lunge, GHD'S, Turkish-get-ups, elevated high knee air sprints

4 rounds for time of:
45lb bar overhead lunge - ended up roughly 12 lunges in distance.
20 GHD'S
45lb bar overhead lunge back
10 - 45lb Turkish-get-ups
40 - hanging high knee air
sprints
1 minute rest
Splits
1 - 4:45
2 - 4:58
3 - 5:06
4 - 5:42
Total time w/ rest - 23:29

Good one today.  I am pretty tired.  I have gone from a year / fall of little exercise to 23 workouts this month alone.  After checking this is one of my highest number of workouts in one month ever.  I do not want to back down but I think I need to give my self a day, at least of just a good long stretch possibly an ice bath and try and schedule a massage.  This had been one of the worst years for my back with the injury in November of 2012.  I need to focus this year on crazy core strength and drop 15 lbs permanently.  No New Years resolution just a goal and stating facts.  I have had overall a good last 4 plus years from where I was in 08/09.  I want to keep things this way.  There have been points I have seriously considered going back to the surgeon.  Not something I am wanting to do.  Only time will tell.

Pull-ups, Step-ups, Supine Ring Pull-ups, Goblet Squats, Ring dips, agility bench maze

4 rounds for time of:
10 Pull-ups
10 Step-ups @ 35lbs dumbbells
10 Supine Pull-ups
10 Goblet Squats @ 55lbs
10 Ring Dips
1 Bench Maze
2 Minutes rest
Splits
1 - 2:18
2 - 2:27
3 - 2:31
4 - 2:52
Total w/ rest - 16:09
This is what I was wanting today, a semi hard with good transitions and movement.  I just could not seem to push.  It is crazy since that Turkish get up work out my knees have felt tons better.  Something weird had been going on in there to have that much crunching and pain then better.

Finished with 3 sets of 20 toes to bar.

Toes to bar, KB swing, Thrusters, Tire Slams, Plate push

5 rounds for time of:
10 Toes to bar
15 KB swings @ 55lbs
10 Thrusters @ 115lbs
15 Tire slams each side r/l
1 Plate push
1 min rest
Splits
1 - 3:30
2 - 3:54
3 - 4:06
4 - 5:27
5 - 5:05
Total time w/ rest - 26:06

First one Daniel and I have done together in a while.  Great to be in together.  Thrusters put the hammer on me.  Back barked at me round 5 rep 6 of thrusters. Must have gotten soft in the core.  I focused, finished the push press part and finished my reps.  As the splits show it was a slow death pretty much falling off the planet round 4.  Try to do some core work tonight.  I am still feeling the Turkish get ups from Thursday even with a day off.

PM workout Bench Press, Turkish-get-ups

Bench Press
10 x 135
10 x 165
10 x 185
10 x 205
4 x 225 wussed out!
10 x 135

For time:
50 Turkish get ups @ 45lbs Kettlebell
Splits of 10 reps
1 - 3:59
2 - 3:25
3 - 3:34
4 - 3:44
5 - 3:30
Total time - 18:14

Finished with 500 crunches

I want to hit the 100 rep of the Turkish-get-up.  This was my first attempt at this many TG in a row.  I hate and love them at the same time.  I was pretty worn down by the end.  I think I can get 100 in 35 min.  I will have to check with Daniel and see what his was.  I had been having trouble with my knees the last month plus.  They were achy and lots of grinding.  Not sure what happened but man things had been rough.  The few workouts I have been doing I felt them all the time.  My knees were killing me during this and I could feel everything in them.  After the workout about an hour or so later I slowly stretched my legs out straight and man there was all kinds of noise like leather grinding together.  But my knees felt better after this.  I wonder if I had built up some scar tissue or something and I just broke it down.

Rode 3 miles with Jen on her run.  I had our two on the bike and she ran with Jasmine Boo's dog.

AM Long bike with the mutts

Rode 7 miles with the dogs.  Rode from Boo's house to the High School.

12/25/13 Evening short workout, KB Swings, Crunches

Before Christmas Dinner I wanted to get a bit done.

50 KB Swings @ 35lbs
500 Crunches
50 KB Swings @ 45lbs
500 Crunches
50 KB Swings @ 45lbs

AM Bike with Jen and the dogs

Bike 3+ miles with Jen and the puppies.

Pull-ups, Toes-to-bar, KB Swings, Jump rope, Plate push

3 Rounds for time of:
10 Pull-ups
20 Toes-to-bar
30 KB @ 55lbs
40 Jumprope - singles
1 Plate-push @ 45lbs
1 min rest
Splits
1 - 2:54
2 - 4:18
3 - 4:37
Total time with rest - 13:51
Did two more sets of 20 toes to bar to end with 100 total toes to bar.

The plan was 5 rounds.  I felt like I was going to die after round 2.  I bailed out after 3 rounds.  I don't know what the deal was.  I wonder if I am coming down with something.  Girls did one too.
3 rounds
10 KB Swings
20 Bicycles
10 Push-ups
20 Crunches
10 SDLHP
20 Butterfly sit-ups
1 x 50yd plate push @ 25lb plate

Bike on roads, push-ups, crunches

Early morning bike, hard on hills around house.  30  minutes roughly 4 miles.  Air was crazy cold 25 deg this morning.  My beard was frozen with water droplets from my breath when I got back to the house.

10 rounds for time of:
100 Crunches
10 Push-ups (narrow)

Splits
1 - 1:05
2 - 1:12
3 - 1:13
4 - 1:14
5 - 1:16
6 - 1:19
7 - 1:21
8 - 1:18
9 - 1:19
10 - 1:11
Total time - 12:22

Dumbbell Push-press, Push-ups, Body-squats, Butterfly Sit-ups

3 rounds for time:
10 - Dumbbell Push-press @ 45lbs
20 - Push-ups
30 - Body-squats
40 - Butterfly Sit-ups

Splits
1 - 2:13
2 - 2:58
3 - 2:47
Total time - 8:00

Did this with the girls this evening in the family room.  Girls used 8 and 10 lb dumbbells.  You can see Missy working hard laying in the lazy boy chair.  My bicep muscle from last year that was injured is starting to flair up.  I have been doing pull-ups and have been achy but no more than that.  Tonight sitting here typing I am experiencing a throb.  Makes no sense at all.  I rested the muscle all fall.  Wish I had a grip on what the problem is.

12/20/13 Stationary Bike

Stationary Bike
30 min Fat Burn setting

700 crunches

Thrusters, Toes to Bar, Ball Slams, Push-ups, KB Swings, Plate Push

5 Rounds for time of:
5 Thrusters - 135lbs
10 Toes to bar
15 Ball-slams 20lbs
20 Push-ups
30 KB Swings 55lbs
1  Plate-push 45lbs
1 min rest

Splits
1 - 3:20
2 - 4:15
3 - 4:29
4 - 5:10
5 - 4:31
Total time w/ rest: 25:47

This one was another tough WOD.  At one minute after the finish my heart was at 160+.

12/17/13 - Bench Press, crunches

12/17/13
Late night working wrestling.
Bench Press
10 x 135
10 x 155
10 x 185
8 x 205
3 x 225
10 x 135

400 crunches

I am almost positive I could have done 205lbs, 10 times.  I was just a bit shaky going up on number 8 and got nervous.  I wish I would have had someone there.  225 went up pretty easy too.  I think I could have gotten it 5 or 6 times.  Same reason as with 205.  Got shaky and did not want to have to dump the weight.

Pull-ups, Box jumps, Toes to bar, Push-ups, Lunges, Jump rope

5 rounds for time of:
3 rounds with weight vest 2 with out vest

10 Pull-ups
15 Box jumps
20 Toes to bar
25 Push-ups narrow
30 Lunges
35 Jump rope (singles)
1 min rest

Splits
1 - 4:04
2 - 5:33
3 - 6:35
4 - 5:38
5 - 5:08
Total w/ rest - 31:01

I am writing this 4 hours after I finished.  My hips, knees and just about everything is hurting.  This was way tougher than I thought it would be.  I am exhausted.

Stationary bike 30 min

30 min cardio setting stationary bike

12/13/13 dumbbell thrusters, push-ups, crunches

12/13/13
4 rounds for time:
25 - dumbbell thrusters 25lbs
25 - push-ups narrow
50 - crunches

Splits
1 - 1:46
2 - 2:22
3 - 2:51
4 - 3:19
Total time - 10:20

Had to do a fast one.  Went to dinner at the Longs.

12/12/13 SDLHP

12/12/13
5 rounds for time of
50 SDLHP
3 min rest
Splits
1 - 1:00
2 - 1:07
3 - 1:12
4 - 1:10
5 - 1:13
Total time w/ rest: 17:43

500 crunches

Good burn today.

Pull-ups, Body-squats, Push-ups, Butterfly sit-ups

For time:
5 rounds
10 Pull-ups .= 50 total
50 Body Squats = 250 total
10 Push-ups = 50 total
50 Butterfly Sit-ups = 250 total
1 min rest
Splits
1 - 3:23
2 - 3:18
3 - 3:30
4 - 3:11
5 - 2:58
Total w/ rest - 20:24

Legs were on fire with this one.  Good workout.  Still trying to get my back better.  The snow days messed up my streak.  All exercises were unbroken for the most part.  First few rounds the squats had a few pauses not really a rest.  Last 2 rounds I pressed the pain threshold and worked on my breathing.  Deep inhale on the up stroke and exhale on down stroke.  This really helped.  I was hurting so bad by the end I was in the cross fit flop on the floor.  Lactic threshold was met for sure on this WOD in the legs.

Bench press, ring pull-ups, bicycles, toes to rings

5 Rounds for time
10 x Bench Press @ 135lbs
50 x Bicycle abbs
10 x Ring Pull-ups
10 x Bench Press @ 135lbs
10 x Toes to Rings
2 Min Rest

Splits
1 - 2:13
2 - 2:59
3 - 3:27
4 - 3:52
5 - 4:01
Total time w/ rest - 24:35

Back is very sore today I think I made it a bit sore yesterday but I tweaked it this am picking up a stick out by the chicken coop.  Just wanted to keep my streak alive.  100 x 135lb bench press was an interesting twist.  The pull ups were pretty rough.  Toes to rings were pretty smooth.

WOD #2 for day stairs and holds, partner WOD

WOD # 2 for the day
20 min AMRAP
Stair repeats at middle school.  One guy running from basement to top story 5 flights up.  Recovery running down while other guy is doing a hold exercise.  We broke it into sets of 5 min for the hold switch.
1st 5 min = stairs and leg lift hold
2nd 5 min = hand stand hold
3rd 5 min = planks - center/right/left
4th 5 min = dip straight arm hold

I went just before the 20 min buzzer for my last assent so Daniel and I were even in assents.

I got 14 full rounds in at 20:43.

I was shot by the end of round 1 but I got a second wind and started feeling better but man it hurt.  Thanks for getting me in Daniel.

Jump rope singles, ring push-ups, KB swings, Wall ball

3 rounds for time
100 - jump rope singles
20 ring push ups
20 KB swings @ 55lbs
20 Wallball
1 min rest

Splits
1 - 3:00
2 - 3:04
3 - 2:51
Total - 10:57 with rest

Toes to bar, push-ups, body squats, jump rope

15 min AMRAP

10 - Toes to bar
20 - Push-ups narrow
50 - Body Squats
100 - Jump rope, singles

Total rounds
4 rounds
Plus - T to B, Push-ups, 20 Body Squats

Man I am out of shape!

Path to back in shape AGAIN!

3 Rounds for time
10 x GHD'S
10 x Pull-ups
50yard Plate Push 25 down 25 back.
20 x SDLHP @ 55lbs
50yard Plate Push 25 down 25 back.
20 x KB Swings @ 55lbs
20 x Push-ups
1 min rest

Splits
1 - 3:25
2 - 5:13
3 - 6:03
Total time - 16:43 rest included.

I thought this was going to end me.  I am in horrible shape and my back has been killing me for 2 weeks.  I took my heart rate after round 2 at 30 sec into the rest.  I was at 185+.  After the WOD it took 8 minutes to get back down to 120.  I was struggling for breath the whole time.  Rough day.

Pull-ups, Bench Press

10 pull-ups
10 x 135
10 pull-ups
10 x 155
10 x pull-ups
10 x 175
10 x pull-ups
10 x 185
10 x pull-ups
10 x 135
10 x pull-ups

Pull-ups were all strict.  The last set I did 5 slow full extension chest to bar.  My back is killing me from sitting to much in a tree stand and having a guest speaker in class. I was short time any way tonight.  At least I got one in.

11/18/13 Burpees, Jackhammers, Pushpress, Butterfly, Push-ups, Body Squats

21 - 15 - 9
Burpees - narrow hands/triceps on pushups
Jackhammers
Push Press - 45lb dumbbells
Butterfly sit-ups
Push-ups - Wide hands
Body Squats

Splits
1 - 4:31
2 - 4:14
3 - 2:14
Total - 11:01

Did this late because of taking Emily out hunting.  Saw nothing again until sun was down. AHHHH!

11/15/13, Dips, Push-ups, SDLHP, KB Swings, Burpees, Ball Slams, Jumpropes

For time:
21 - 15 - 9
Dips
Push-ups
SDLHP - 55lbs
KB Swings - 55lbs
Burpees
Ball Slams - 20lbs
Jump Rope - Singles

Splits
1 - 4:28
2 - 4:05
3 - 2:20
Total time - 10:54

Did this in a rush before we took the girls to see Thor 2.

11/14/13 Pull-ups, Body Squats, GHD's

For time:
50 Pull-ups, kipping at about rep 30 on
1 min rest
50 Body Squats
1 min rest
50 GHD's

Splits
P-U's - 2:43
B-S - :55sec
GHD's - 5:19
TOTAL TIME - 11:00 with rest

In a rush with the schedule tonight.  Just wanted to get in a quick burn.  I have to look up how fast I have done 100 pull-ups when I am in shape.  These splits are horrible.  I have also lost my full range of motion with body squats.  I got 90deg but could not go deep the way I used to with deep fluid motion.

11/12/13 Bench Press, Jump Rope, Plate Push, Box Jumps, GHD's

Buy in:
Bench Press
10 x 135lbs
10 x 155lbs
10 x 175lbs
5 x 185lbs
10 x 135lbs

3 Rounds
100 Jump Rope singles
50 yard plate push 25down 25back
10 x large black box jumps
20 GHD's
1 min rest

Splits
1 - 3:44
2 - 3:30
3 - 3:18
Total time - 12:33 with rest

11/8/13 Hotel Workout, KB Swings, Push-ups, Dumbbell Squats, Bench Dips, Dumbbell Push Press, Crunches

Warm up - 10 minute stationary bike

3 Rounds for time of:
20 KB Swings @ 45lbs
20 push-ups
20 Dumbbell squats - 35lbs
20 Bench Dips
20 Dumbbell Push Press - 1st round - 45lbs, 2nd and 3rd - 35lbs
100 Crunches
1 min Rest

Splits
1 - 4:53
2 - 4:29
3 - 4:38
Total w/ rest - 16:01

Did this at the hotel.  Hope to get back working out now that season is over.

KB Swings, GHD, Pull-ups, Thrusters

4 Rounds for time of:
20 KB Swings @ 55lbs
15 GHD's
10 Pull-ups
5 Thrusters @ 135lbs
1 min rest

Splits
1 - 3:35
2 - 4:06
3 - 4:06
4 - 5:10
Total time w/ rest - 19:49

I had planned 5 Rounds.  As you can see I fell off the planet 4th round and my back was stiffening up.  My legs began to feel like I had been kicked by a horse in my quads and still feel that way almost 3 hours later.  I hate getting back in shape.

Driving T-posts September 5th late night.

Drove in another 30 posts again roughly 80 to 90 shots with the driver.

Just remembered these T-Post Driving in September 1st

Drove T-posts on the course.  Ground is as hard as a rock.  Roughly 80 blows with the driver per post.  I think I put about 40 posts in.

10/6/13 Weighted walk with Daniel at the farm

Met Daniel at 6:30 Sunday morning.  We wore our weight vests and carried the 50lb sand bags for 1.4 miles.  We then dropped the sand bags at the house and went out for another half mile with just the vests.  Great morning for a walk.  Just the right temp.

Toes to bar, Burpee Pull-ups

5 Rounds for time of:

10 Toes-to-bar
10 Burpee Pull-ups
1 min rest

Splits
1 - 1:08
2 - 1:12
3 - 1:22
4 - 1:16
5 - 1:14
Total time - 10:15

Daniel called with this one during practice.  Thanks brother.  With practice and pasta dinner I know for a fact I would not have gotten one in.  He also threw out the I think you will be done in 10 min.  BOOM!  Not 10 but dang close.

Thanks brother!

9/21/13 Plate Push, SDLHP, GHD's, Goblet Squats, Dips, KB Swings

BEFORE ACT PROCTOR

4 Rounds
1 plate push
10 x 45lb SDLHP
10 x Goblet Squats 45lbs
10 x Dips
10 x KB Swings 45lbs

Splits
1 - 2:47
2 - 3:10
3 - 3:11
4 - 3:16
Total time - 12:26

Late August ? in back yard while grilling dinner ? Turkish Get ups, Sots Press

21 - 15 - 9
45lb Turkish get-ups
35lb Dumbbell Sots Press (hold full squat position and over head press dumbbells)

Splits
1 - 6:39
2 - 5:43
3 - 4:01

This workout stunk.

August 13th Dumbbell Thrusters, SDLHP

10 min AMRAP
10 x 35lb Dumbbell Thrusters
25 x 45lb KB SDLHP

Splits
1 - 1:03
2 - 1:18
3 - 1:25
4 - 1:42
5 - 1:57
6 - 1:45 - 9:11
partial - :56 - 10:07

Heat was rough that I can remember.  We even did this in the AM.

July 30th Cross Fit with CC

Warm up jog
5 rounds
10 Lunges
10 hand release push ups
10 Butterfly sit-ups
10 Burpees

After done:
50 toes to bar

Mid July

Deconstruction of deck.

This was about a week later right before camping.  Not good on the back.  Sore for about a week plus.

Mid July

Deconstruction of the Deck.
This beat the tar out of my back.

Getting started again.

Going to try and dump some posts in.  This is the longest since I started lifting that I have not lifted.  I am not feeling good most days.  Just draggy and I have little patience for anything.  Good lesson and reminder to get my rear exercising.  Lots going on in our world with kids being active in activities and teaching and coaching.  The loss of a friends wife to cancer has seemed to have taken its toll on me mentally as well.

I will start in July and post what I can remember.

Run, KB Squat Clean-Goblet Squat, Dips, Jackhammers, Turkish get-ups

Ran 400 and my back is killing me so I did not run again.

4 rounds
20 KB Squat Clean-Goblet Squat (AtoG), (55lb KB)
20 Dips
20 Jackhammers
4 Turkish get-ups @ (55lb KB), 2 each side alternate

Pretty tired from yesterday.  My back is dang sore.  Hope things start to feel better.

Stretching with team then abs.  75 flat abs, 10 push-ups, 75 mason twists, 10 push-ups, 75 rope climbers, 10 push-ups.

For time:
15 reps - 55lb KB squat clean
30 Toes to bar
30 Box jump, 36 inch box - tall black one
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps 
30 Double-unders
135 pound Thruster, 15 reps - off rack
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

First exercise was supposed to be squat clean with 155lbs.  My back is killing me from sking this weekend.  I thought it best not to pull from the floor.  I did a few reps with 135 and it did not feel very good.  I adapted and did a KB clean from the floor up and in one motion of a goblet squat.  Mimicing a squat clean.  Kept the movement between my legs and centered.  A neat movement.  I will do it again.  I also upped the box jump height.  I did the big black box.  These felt good.  Again with the thrusters I did not want to come off the floor.  I put it up in the rack but still did full AtoG squats to over head with 135lbs.

I started a timer but my back started to hurt and feel out of wack by the burpees.  I just started to slow down and get focused.  

I also did a bunch of ab movements and push-ups at morning practice.  Sets of 25 abs and 10 push-ups.  I think 200 abs and 80 push-ups.

Run, SDLHP, Abs, Push-ups

600meter warm up
1200 meters
20 SDLHP (55lbs)
30 Bicycles
20 Push-ups (narrow)
800 meters
20 SDLHP (55lbs)
30 Crunchy Frogs
20 Push-ups (hand release)
600 meters
20 SDLHP (55lbs)
30 Grass Hoppers
20 Push-ups (wide)
400 meters
20 SDLHP (55lbs)
30 Bicycles
20 Push-ups (hand release)

40 TOES TO BAR

Did this one side by side with Emily.  Good time.

Run, Box and tire jumps, lunge thrusters, Lever pulls, Jumping Burpees,

4 Rounds for time of:
Run 600 meters
40 - Lunge thrusters - first two rounds used 40lb dumbells, last two rounds used 25lb dumbells
50 - Lever Pulls
10 - Jumpin Burpees
1 - Set of box and tire jumps all boxes and tires in a line 14 total jumps

The 40's hammered me so I had to reduce weight.  The kids ran 800 meters.  I did 6 because I am a sissy.  The running for me is the great equalizer.  Since I can't run worth a darn any more the kids just fly past me on the runs.  By the end of round one I was feeling the Lunge thrusters in my butt.  OUCH!  I did not time this but it took close to an hour, even for the fast kids they were closer to probably 45 minutes.

Run, Push-ups, SDLHP, KB Swings, Sit-ups

4 Rounds
600 meter run
20 push ups alter hands each round
30 SDLHP/KB Swings @ 55lbs, round 1 & 3 SDLHP, 2 & 4 KB swings
40 Lever Pulls, Sit-ups with a twist - round 1 & 3 LP's, 2 & 4 Sit-up w/ twist

Took it easy this am since the kids that went to camp ran 14 miles yesterday am.  I did not time this.

Short round of bench press
10 x 135
6 x 185
6 x 205
3 x 225
10 x 135

July 11th 5th day @ JBD

AM - Last day of camp
DAWT MILL - Rode 14 miles

July 10th 4th day of camp @ JBD

AM - 12 mile ride

PM - Float trip - I had a kayak and paddled my rear off.  When we got back I crashed in the tent for about 1 and 1/2.  I could not lift my arms.  My shoulders were hammered.  One heck of a shoulder workout.

July 9th 3rd day of camp @ JBD

AM 8 mile ride to Althea Springs soaked in spring for 10 min

PM 8 mile ride

July 8th 2013 Second day Camp JBD

AM
12 mile bike ride
PM
8 mile bike

PM WOD
For Time
100 SDLHP
Splits
1 - 1:49 = Completed 70
2 - 1:09 = Completed 30
Total time = 1:58

Finished off with
100 push-ups
500 Bicycles
50 Bench dips in trailer on rail

The last 2 100 blasts for time have been nice with the traveling.

July 7th 2013, First day of camp @ JBD

Biked 8 miles  (HILLS!!!!!!!!!!!!!!!!)

3 Rounds
Round 1
25 x 35lb KB Swings
25 x 55lb KB Swings
50 x Butterfly sit-ups
25 x Push-ups
Round 2
25 x 35lb SDLHP
25 x 55lb SDLHP
50 x Sit-ups with a twist
25 x Push-ups
Round 3
25 x 35lb KB Swings
25 x 55lb KB Swings
100 x Crunches
25 x Push-ups

I wanted a 4th round but I had to get up and get the tent together before the sun went down.  We spent all the set up time getting the girls tents up and going.

Early morning Bike, KB Swings, Abs, Push-ups

Rode 4 miles with Jen and the Puppies

Got back and did the following.
For Time:
100 KB Swings @ 55lbs for time.
Splits
1 - 1:51 = 60 reps
2 - 1:41 = 40 reps
Total time - 3:33

Ran to the lake with Mona for the following
25 - push-ups
100 - Bicycles
25 - push-ups
50 right side obliques, 50 left side obliques
25 - push-ups
200 - Reg crunches
25 - push-ups
Ran back to the house

Swim, Bike, Push-ups, Sit-ups

Swam in the lake a bunch with Emily early in the am.  She was practicing her strokes for swim team.
Then completed:
25 Push-ups
100 crunches
25 Push-ups
100 penguins
25 Push-ups
50 Sit-ups with a twist
25 Push-ups

Not sure what I did other than the swimming but my left shoulder is killing me.

July 2nd - Barbara (3 rounds)

Early morning wod before practice.  Emily had a swim meet in spfd so I had to set up and get rolling.

Before the kids came in I hit 3 out of 5 rounds of Barbara
3 rounds for time of
20 pull-ups
30 push-ups
40 butterfly-situps
50 body squats
rest exactly 3 min between rounds
Splits
1 - 3:42
2 - 3:53
3 - 3:47
Total time - 11:27 took out rest time

Used kipping pull-up.  Man this is a rough workout even at three rounds.  5 rounds is a killer.

Cardo-Crossfit - Run 800 forward 400 Backward, Abdominals and dips

AM WOD

2 Rounds

800 meter run forward

400 meter run backward

When done Abdominals, dips and push-ups

4 rounds

50 Jack Hammers

20 Dips

50 Butterfly Situps

20 Dips

50 Situps with a twist

20 Dips

50 GHD's

20 Push-ups

Very surprised at how my back held up.  I was a bit sore and have been all day but happy with results.  The kids did 4 rounds I stopped after 2 rounds of the runs.  I did not want to push my back to far.

Bench Press, Pull-ups

Opened day with Bench
10 x 135
8 x 170
5 x 195
3 x 210
1 x 235
1 x 235
1 x 235
5 x 200
10 x 135

I don't know what was wrong a week or so ago.  This just ate me up.  I blew threw it today.  I think I might try the next level up next time.

WOD
For time:
100 Pull-ups

Splits
1 -  44.16 seconds - First 30 were unbroken.
2 - 7:29 for the next 70, broken into mostly sets of 10
Total time - 8:14

My hands held up till the last 15 or so I even think that the last 2 were the ones that tore me up.  My hands ae on fire.  Daniel ripped open one and had two coming.  I felt one rip deep on my right hand and another under a callus.  Thought that was it until my hands got feeling back.  I then found a total of 5.  With my bicep injury I have not done much in the pull-up category.  This one ate me up.  I am almost positive with a kipping pull up before the injury I was doing 50 plus or so unbroken.  This was prescribed for a kip.  I think my dead hang pull-ups were a help for sure.

Sprints - 50meter Down and 50 meters back, goblet squats, split jumps, KB swings, Double pump body squats, 400meter run, hollow rocks, hand release push-ups, windshield wipers, bench dips, walking push-ups

THE TWO PARTER

PART 1 (soccer field)
50 meter Down and 50 meter back
30 x 55lb Goblet Squats
Sprint Down and Back
30 x Split Jumps
Sprint Down and Back
30 x KB Swings
Sprint Down and Back
15 x Double pump body squats

PART 2 (weigth room)
400 meter run
50 Hollow rocks
10 hand release push-ups
400 meter run
50 windshield wipers
20 bench dips
400 meter run
30 walking push-ups

Part 1 - The first sprint was solid and by number 12 on the gobblet squats my legs were toast.  The rest of the sprints were horrible. 

Part 2 - I had to help several people and ran with a few of the little ones that were there. 

Took splits but they were worthless.

Back Squat, Weighted overhead lunge, GHD's

Back Squat  Power Matrix for 240-245
5 x 135
8 x 165
5 x 190
3 x 200
1 x 225
1 x 225
1 x 225
5 x 195
5 x 135

Did this very easily.  I have just been very cautious with anything putting pressure on my back.  My strength seems to be coming back since hurting my back in November.  I am still just being super cautious.  I will try moving up to the next level next time.  All squats are parallel or below.  The 225 were below parallel.

For time:
21-18-15-12-9-6-3
45lb Overhead Walking Lunge
GHD's
Splits
1 - 1:28
2 - 1:33
3 - 1:29
4 - 1:17
5 - 1:08
6 - 1:00
7 - :40.13
Total time - 8:38

Had a good time with this one.  I am pretty worn down.  This is my 7th day in a row.  I had a hard nap for 2 hours after the workout yesterday.  This one was fun because Daniel is faster at the lunges and I am faster at the GHD's.  Daniel would pull away on the Lunges and I would catch him on the GHD's, so we were finishing the first few rounds together.  He pulled away at the 9.

Pull-ups, burpees, ball slams

Weighted Pull-ups x 5
5 x 15lbs
5 x 20lbs
5 x 25lbs
5 x 30lbs
5 x 35lbs
Weighted pull-ups, all were done full extension dead hang.  Last rep last set something pulled between my shoulder blades feels like the right side.

Death by ball slams
2 Burpee buy in each min.
First min 1 slam
Second min 2 slams and progressing.
Ron - 40 rounds
Daniel - 41 rounds

Daniel counted these up.  I did 80 burpees and 820 ball slams.  I am shot right now.  I am typing this about 3 hours after we finished.

Bench Press, Tire Slams, Ring Dips, GHD's, Heavy Rope, KB Swings

Bench Press
10 x 135
8 x 170
5 x 195
3 x 210
1 x 230
1 x 230
1 x 230
5 x 205
10 x 135
Solid day of Bench.

3 Rounds
20 Tire Slams - 10 Right / 10 Left Side
10 Ring Dips
10 GHD's
10 Heavy Rope
10 KB Swings
Splits
1 - 2:07
2 - 2:10
3 - 2:06
Total time - 6:24

Nice solid progression.  Good fast burn.  Both Daniel and I are pretty tired.

AM WOD Campus Crossfit

All start from the weight room.

For Time:
Run to Intermediate Playground

1 pass of monkey bars, 5 pull-ups
Weight room - 20 KB swings, 50 crunches, 20 SDLHP

Run to - Primary Playgound - Basketball goal
100 Lunges
Weight room - 20 KB swings, 50 crunches, 20 SDLHP

Run to far soccer goal
20 Jump and touch top of goal
Weight room - 20 KB swings, 50 crunches, 20 SDLHP

Run to High School flag pole
10 wide push ups, 10 narrow push ups, 10 wide, 10 narrow
Weight room - 20 KB Swings, 50 crunches, 20 SDLHP

Splits
1 - 10:10
2 and 3 - 22:07
4 - 7:13
Total time - 39:31

I ran all loops but the primary and I biked that loop and a bit extra.

6/20/13 Health Demo Day

Took the kids to the weight room for health class and ran them through 50 or so body weight and dumbell exercises ranging full body even tire slams and flips.  I was rolling with sweat by the end. 

Back Squat, SDLHP, Push Jerk

Back Squats all parallel or below
5 x 135
8 x 160
5 x 190
3 x 205
1 x 215
1 x 215
1 x 215
5 - 185

For time:
21 - 18 - 15 - 12 - 9 - 6 - 3
Sumo-deadlift High Pull
Push Jerk
I jacked the splits up.  I combined a set or two and I am not sure which is which.  This is my best guess
SPLITS
21/18 - Combined - 1:07 this seems crazy fast but I am almost positive I did not hit it.  Daniel and I were moving.
15 - 1:02
12 - 1:08
9 - :55
6 - 1:16
3 - 13.06
TOTAL TIME - 5:42

To look at the splits again makes me think something is really messed up.  Oh well I was just thinking the other day that Daniel and I had not done one side by side tp push each other.  This definetly fit the bill.  He finished 20 seconds up on me, but we were rep for rep on and off during the WOD.  My grip was fried after this one.  My forearms were on fire for quite a while.

Squats actually felt pretty good considering we have not squated for a while.  We also did some tall box jumps after each set of squats this was suprisingly sold feeling.

PM WOD - Dumbell Thrusters, Ring Pull-ups, Dips

For Time:
15 - 12 - 9
45lb Dumbell Thrusters
Muscle-ups

Splits
1 - 3:14
2 - 3:36
3 - 2:58
Total time - 9:50

Pretty tired from this am.  My bicept injury is still pretty prominant.  I can not do overhand pull ups.  They light that thing on fire.  I seem to be able to exist if I stick to curl type pull ups.  This in turn has caused my pull ups to suck since I can not do them very often.  

AM - THE ABB RIPPER

3 Rounds
400 meter run
50 Butterfly sit-ups
15 Dips
50 Sit-ups with a twist
20 Body Squats
50 Crunches
1 Wall Climb
AT COMPLETION OF ALL 3 ROUNDS COMPLETE THE FOLLOWING
20 Right side Tire Slams
20 Left side Tire Slams
20 Toes to bar

Splits
1 - 8:47
2 - 10:38 Had to get my bike out of the truck for Jordan and adjust the seat.
3 - 10:55 Ha, no excuse here just sucked it up.
Total time - 31:21

This was designed to rip the abbs and it got that done.  I am typing this a day later and feeling it.  I actually felt good first and second round.  Third round it was all I could do just to throw my torso up and complete the reps.  What fires me up the most is my lady runners asked for an abb ripping workout.

Bench Press, Then BARBARA - Jump rope, butterfly sit-ups

Power Matrix - I went up because I (as they say) mastered the weight last time.  I am exhausted for some reason and really struggled with my 1 rep sets today.  Not sure why other than the fatigue.  Everything was smooth till the 3 sets of single reps.
8 x 135
8 x 170
6 x 195
3 x 210
1 x 235 stalled but got it.  Butt stayed on bench.
1 x 235 failed
1 x 235 both Daniel and I were nervous because of the last set.  I got fired up and when I stalled Daniel put a bit of pressure on the bar.  I fired through the finish.  So I did it with help.  A few months back I was doing 230, 3 times.  Chalk up to bad day.
5 x 200

WOD
BARBARA
For time:
50 - 40 - 30 - 20 - 10
Double unders - I did singles as usual and doubled the number.  Heavy plastic rope as usual.
butterfly sit-ups
Splits
1 - 1:59
2 - 1:38
3 - 1:13
4 - 49.62
5 - 26.97
Total time - 6:08

I did get a few double unders.  I have to do these when fresh or I come down to hard and my back gives me fits.  Nice fast burn.

Run, SDLHP, Push-ups, Kettelbell Swings, Burpees, Toes to Bar

AM WORKOUT
For Time: 18:33
Round 1
Big loop soccer field - roughly 600m
50 SDLHP @ 55lbs
Round 2
Big Loop
50 Push-ups
Round 3
Big Loop
50 KB Swings @ 55lbs
Round 4
Big Loop
25 Burpees

At completion of all rounds 1 set of 25 toes to bar

Splits
1 - 3:54
2 - 3:38
3 - 4:51
4 - 6:08
Total time - 18:33

Did not time toes to bar but they were unbroken and smooth. 

Did this with kids in the AM.  Sweat like crazy.  Great workout and fun to be out with the kids.  Ran in my Vibrams.  My pace was slow today.  I think the amount of running I have been doing is taking its toll.

Dumbell Push Press, Weighted Pull-ups, SDLHP, Burpees

7 minutes left, down by 6
Complete 2 rounds

1 minute - max reps 50lbs Dumbell Push Press
Rest 1 minute
1 minute - max reps 50lbs Weighted Pull-ups
Rest 1 minute
1 minute - SDLHP
Rest 1 minute
1 minute - Max Rep Burpees
*Rest 1 minute between rounds

Round 1         Round 2
PP - 35          PP - 35
PU - 5           PU - 5
SDLHP - 45  SDLHP - 44
Burpees - 17  Burpees - 18

Pull-ups hammered me.  I am so far out of shape here because of my bicep injury.  Push press were solid.  Great WOD side by side with Danile.  We don't get to do this very often so that was nice. 

Bench Press, Back Squat, Pull-ups, Push-ups

PM - WOD
Started with bench press Power Matrix
10 x 135
8 x 165
5 x 190
3 x 200
1 x 225
1 x 225
1 x 225
5 x 190

WOD
AMRAP in 9 min
3 x Back Squat 135lbs
6 x Pull-ups
9 x Push-ups
Splits
1 - 37.36
2 - 47.62
3 - 44.56
4 - 48.93
5 - 51.94
6 - 47.51
7 - 53.42
8 - 56.76
9 - 52.78
10 - 52.38
11 - 38.89
Finished at  - 8:52
I racked the squat on my back and the time expired.

Not a bad evening workout considering this morning hammered me.  The AMRAP squat was supposed to be 225 but both Daniel and I are on back saving mode.  We both lowered.  I went 135 and he was 185 I believe.  Over all I am pretty fired up.  Two WOD's today and I feel pretty decent.  Back has been a little sore I think from the running element this AM.

Run, Body Squats, Push-ups, Lever-pulls, Iron Cross, Lunges

AM WOD with Cardo kids in the morning
For Time:
4 Rounds
Big Loop Soccer Field = 600 meter run
40 - Body Squats
20 - Push-ups
30 - Lever-pulls, like a butterfly but only one arm swing up and over crossing the body and touching the floor by the feet.
20 - Iron Cross
40 - Lunges

Total time - 30:42
First split was - 7:49 I forgot to hit it the other rounds.

This one put the hurt on me.  I can only guess the running is what did the trick.  By round 2, I was hurting.

Back Squat, single arm hang, turkish get-ups, L-sit

Started day with light back squat, all were below parallel
5 x 135
5 x 155
5 x 165
3 x 185
1 x 205

WOD
Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45lb barbell Turkish Get-up, left arm, 5 reps
Single arm hang left arm, 15 seconds
45lb barbell Turkish Get-up, left arm 5 reps
30 second L-sit hold
Splits
1 - 6:39
2 - 8:52
3 - 8:46
Total time: 24:18 

Third day in a row and workout number 4 in 3 days.  Pooped out!  My L-sits sucked.  I am worn slick.

PM WOD, Ring Supline Rows, Single arm Ring AB rotation row and reach, KB swings, Toes to Bar, Heavy plate push

Started with
Ring Supine Rows, feet up on bench and weighted.  used power matrix. Interesting.
I think this is the progression
8 x 25lbs
6 x 30lbs
3 x 35lbs
1 x 40lbs
1 x 40lbs
1 x 40lbs
5 x 35lbs

Moved to Single arm ABB rotation row and reach (something very new)
Very technique oriented.
5 sets of 5 reps each arm

WOD
5 Rounds For time:
1 x 15ft rope assent
10 x KB swings 55lbs
10 x Toes to bar
1 x Heavy plate push down and back 50 yards total 90lbs
1 min rest
Splits
1 - 1:38
2 - 1:37
3 - 1:53
4 - 2:06
5 - 2:13
Total time with rest - 13:27

Daniel came up with this one and both of us thought this would not be very bad.  Boy were we wrong.  Round 3 smacked us both in the face.  Total survival from round 3 on.  We both were struggling with the plate push.  This is usually one of my strong points.  Not today.  For WOD number 2 of the day and the fact that I am in horrible shape I guess I should be happy.  My back barked at me during round 4 after the KB's. During the 1 min rest which felt like 15 seconds I did the spinal twist both sides got a high low back pop and felt better.  Just stayed very tight for round 5.  My legs are on fire but I am happy to be on again.  My right arm is still hurt.  There has been no improvement.  I guess I am going to have to live with this or get a new Dr..  I still have yet to do the PRP because I had to take Alieve this spring for my back pain that I was having.  I do and do not want to try this at $500 a shot I am leary and to boot nothing else that the Dr. has tried or suggested has had any effect.  We shall see.

AM WOD, Run 400, KB Swings, Situps, Push-ups

did this with the Cross Country kids this morning.  They had 5 rounds.  I wanted to be around encouraging so I did part of it and encouraged at the same time.

I did this
4 Rounds
Run 400 meters
20 hand release push ups
30 Kettlebell swings - 55lbs
40 Butterfly sit-ups

Omar, bench press

Bench Press
135lbs - 8 reps
160lbs - 8 reps
180lbs - 6 reps
190lbs - 3 reps
215lbs - 1 rep
215lbs - 1 rep
215lbs - 1 rep
185lbs - 5 reps

For Time:
10 - 95lb Thrusters
15 - Bar facing Burpees
20 - 95lb Thrusters
25 - Bar facing Burpees
30 - 95lb Thrusters
35 - Bar facing Burpees

Splits
1 - 1:52
2 - 5:25
3 - 8:38
Total Time - 15:57

WOAH!

My abbs are pretty sore from the 60 GHD's on Saturday.  First Thrusters I have done in several months.  Good burn my tail end cramped up pretty severly after this was over.  

KB Swings, Shoulder Press, Body Squats, GHD's, Jump Rope

4 Rounds for time:
20 KB Swings - 45lbs
10 Shoulder Press - 95lbs
30 Body Squats
15 GHD's
40 Jump Rope Singles

Splits
1 - 4:05
2 - 4:24
3 - 4:52
4 - 4:36
Total Time - 17:58

Jen and the girls came in with the mutts.  Jen did the WOD above and the girls did another one I will list below.  I am pretty stiff today.  Back is not great but better than it has been all spring.  Last night my right elbow on the bottom toward the fore arm hurt from something yesterday.  I also forgot to post yesterday that some how I strained my neck during bench and I really did not bench that heavy nor hard.  These last few months have sucked.

Girls WOD
4 Rounds
15 KB Swings
25 Sit-ups/Crunches
20 Lunges 10 each leg
1 Rope Climb
1 Sled Push Down and back roughly 50 yards

Bench Press, Tire Slams, Farmers Carry

Bench Press Power Matrix for 230lbs
8 x 135
8 x 160
5 x 180
3 x 190
1 x 215
1 x 215
1 x 215
5 x 185
10 x 135

2 Rounds for time:
50 Tire Slams small bar, RT side
50 Tire Slams small bar, LT side
50 yard Farmers Carry 100lbs RT side
50 yard Farmers Carry 100lbs LT side
2 minute rest

Splits
1 - 2:53 Sledge Hammer both sides
2 - 1:14 Farmer Carry both sides 100lbs
REST - 2 min
3 - 2:56 Sledge Hammer both sides
4 - 1:12 Farmer Cary both sides 100lbs  
Total time - 10:17 with rest, 8:16 with out rest added in.

Daniel did weighted pull-ups while I benched.  Worked on new grip.  I did sets of 4 and 5 strict dead hang pull-ups before each round of bench.  Taking full recovery between bench sets.
Daniel and I kind of did the WOD as a partner WOD with him starting first and then me starting while he was farmer carrying.  My rest was 2:01 waiting for Danile on the Sledge.  Can't get much closer than that.  This one wore me slick on the slams.  50 reps a side is a bunch of swinging.

Crunches - 1000
Push-ups - 100

Total for the year
Crunches - 30,000
Push-ups - 3,000

Long walk / Run Hills - 80 minutes

In Branson at the inlaws for bluegrass and BBQ.  Jen and I woke up about 6am and took the dogs out for a long walk and run.  I tried to run every up hill which in Branson is 50% of the time.  Some were easy to trot and others put the hurt on me.  Probably the most I have run in a long time.  We walked the flats and the down hills.  We were out for 1 hour and 20 minutes.  After the run/walk we went down to the lake and I jumped in.  The water is pretty cold but felt awesome.

Great morning with my wife and a great workout.

We went to SDC and I rode the new roller coaster Outlaw Run.  The coaster its self is freaking amazing.  The cars you sit in are horrible.  Probably the most uncomfortable I have ever been on a roller coaster.  The ride seems to be built for people about 5'6" or smaller.  There is a bar that smashes your shins the whole time.  All the guys my height came off the ride rubbing their shins.  Reason for concern here is that on the first turn and bump my back got jarred and I am feeling it tonight and all day.  As good as I was feeling this am I am pretty crappy tonight.  I have been hanging upside down and stretching as much as I can.  I am hoping for the best.

Sunday May 26th Driving T-Posts hanging fence and finishing the garden.

State Meet Swimming workout and a run

For time
5 rounds
50 meter swim
25 push-ups

Time - 10:23

Recovered about 10 minutes and went for a jog.  I ran up the road and found a side street that ended up a dead end.  The street had a huge down hill.  I ran to the top of the hill and then ran backward down the hill and then forward up the remaining hill to the dead end.  Short rest then backward down the hill and then ran up the hill going out and back to the hotel.

I think a good workout next year would be to run backward down that hill and run back up several times.  Should make for a good workout with a twist.  Have to remember this.

Also we forgot that we did two swimming wods last year.  The one we forgot was this: 5 rounds - 25 meter underwater swim, 50 body squats.  We did this May 26th 2012 in 8:51.

Finished up with 100 regular crunches and 200 bicycles.

Getting more and more sore.  Good to be back.

Last time
May 24th 2012
8:55May 27, 2011
13:24

And So It Begins

I am in horrible shape.  One year ago to date I hurt my arm and it still is not better (at all).  This spring has been horrible for my back.  I have had roughly a month and a half off, almost 2 months.  I am ready to get started again.  It is May 24th 2013 state track meet.  Daniel and I got up early and did a WOD.  Here we go.

On the MINUTE
10 reps of 40 meter sprints up hill in parking lot next to the hotel.
2 min rest
50 Burpees

Walk 400 meters + of recovery.

300 abb movements, 100 crunches, 200 bicycles

Hope this is number one of many to come.  I need this again. 

Gardening

Tilling and mounding up the dirt.  This activity hammers my back.

Gardening

Tilling and mounding up the dirt.  The bending over to mound the dirt hammers my back.

Crunches, Push-ups and Body Squats

Crunches - 1000

Push-ups - 100

Body Squats - 100

Total for the year

Crunches - 29,000

Push-ups - 2,900

April 28th Tilled and Planted second row of potatoes

Back has been a mess all month.  This is actually the only work I have been able to do.  No push ups no crunches.  Almost a total reset and regression.  Time to get back together and start working out again.

April 21st Tilled and planted one row of Potatoes

April 6th Worked in Garden

Tilled the garden for about 2 hours.  Pretty beat up.

1/30/13 Weighted walk

Met Daniel early.  We walked his road and property with weight vests on.  Covered roughly 4 miles.  I was only able to carry the 20lb sand bag about 800 meters probably a bit less.  Woke up this am 3/31 with my back hurting pretty bad.  Believe it or not sitting in the pews at church with my butt forward on the bench and my left leg up on the kneeling board.  I started feeling better.  Had a decent rest of the day.  I did take 2 alieve before church.

Maintence

Some hip modality stretching and movement.

Random sets of GHD's 6 reps a set.

5 sets of DEEP squat clean with a long pause at bottom finishing w/ a Thruster @ 135 lbs
3 reps
3 reps
2 reps
2 reps
1 rep

Crunches 1000
Push-ups 100

Total for year
Crunches 28,000
Push-ups 2,800

tick tocks, med ball cleans, wall climbs, toes to bar, prowler push

3 Rounds for Time:
20 Tick Tocks - 45lb KB
10 Med Ball Cleans - 20lb ball
5 Wall Climbs
10 Toes-to-bar
1 Prowler Push 135lbs
90 seconds active rest
Splits
1 - 3:41
2 - 5:06 - felt a twinge in my back on the tick tocks then I felt a bite during the med ball cleans.  Slowed way down.
3 - 5:37
Total with rest - 17:26

Still not feeling great.  I could tell by the mishap today.

"THE MEAN MAMMA-JAMMA!" Wall Slams, KB Toss, Heavy Rope Jumps, Ring Dips, Prowler Push

5 Rounds for time
15 Wall Slams w/ 20lb ball
15 KB Toss @ 35lbs
15 Heavy Rope Jumps
15 Ring Dips
1   Prowler Push - Down and Back - 300lbs on sled
Rest while partner is on, constant movement while waiting for partner to finish.  Dynamic Stretching movements if possible.
Splits
1 - 3:11
Rest - 3:52
2 - 3:34
Rest - 4:24
3 - 3:38
Rest - 4:15
4 - 3:43
Rest - 4:07
5 - 3:45
My total time on the watch was 34:33 but I did not time Daniels first round while I was moving.  He had us at 37:58 for total time of movement.

I did not start my watch until Daniel finished his round and I picked up the ball for Wall Slams.  We also were hitting our watches at different spots.  Daniel hit his when we got the sled turned and I hit mine when I reached to pick up the ball.  The walk from the sled to the Wall Slams was anywhere from 8 to 12 seconds. If you had a brisk walk.  Both of us jogged over.  I think I might have brisked walked round 4 and 5.  We should have discussed this before we started.  I hit it when I did so I could try and stay more consistant on my exact workout time.  This way I knew right where I should be starting each exercise.  This WOD was totally made up but just what we needed.  Nothing on here stressed our backs.  Amazing WOD.  No one exercise burnt you until you hit the "PROWLER SLED".  When you finished that it was all she wrote.  After round 3 I took my heart rate at 60 seconds and I was at 180 beats per minute plus.  I would guess 187 or so, I dang near had a 19th beat when I hit 6 seconds.  HOLY COW!  This was a mean burner.  I fought back puking after round 3 pretty much for the fact that puking would interupt my recovery.  I am typing this two and a half hours after we finished this and I am still feeling this wod.

Bench Press, Pull-ups, KB Swings, Body Squats, Butterfly Situps, Prowler Sled

Started with Bench Press
10 x 135
10 x 185
6 x 205
3 x 225
10 x 135

WOD
3 rounds for time
10 Strict Pull-ups
20 KB Swings 45lbs
30 Body Squats
40 Butterfly Sit-ups
1 min rest
Rounds
1 - 2:55
2 - 2:50
3 - 2:48
Time with rest - 10:33

Prowler Push - Down and Back about a stride from Garage door turned around about a stride and 1/2 from the desk at windows. 2 minutes recovery between efforts.
6 Rounds adding a 45lb plate each time
1 x 45lb plate - 12.56sec
2 x 45lb plates - 13.79sec = 90lbs
3 x 45lb plates - 14.35sec = 135lbs
4 x 45lb plates - 14.61sec = 180lbs
5 x 45lb plates - 16.95sec = 225lbs
6 x 45lb plates - 20.53sec = 270lbs

Felt pretty good about today.  Today was 14 days since I aggrivated my back.  I am still not well but I could not stand not working out any longer.  Just did stuff that would not aggrivate things any more.

3/9/13 Bike, Burpees, Dead-lift, GHD's, Push-ups, KB Swings, Tire Slams, Plate Push

Early hard bike to Daniels house to drive out and get milk.  Rode hard the whole way.

Later in the evening with Jen and the girls
3 Rounds
10 Burpees
10 Dead Lifts - 185lbs
10 GHD's
10 Push-ups
10 KB Swings
10 Tire Slams
1 Plate-push Down and Back
Splits
1 - 3:36
2 - 4:44
3 - 5:31
Total time - 13:51
Did not race between stations.  Had them a bit spread out.  Dead-lifts were slow going but little pain.  I was sweating by the end and had a burn.
Posting this the next day and something has inflamed my back.  I have not been feeling well and I am now in a lot of pain.  Not sure the issue.  The only thing I can figure is that I am back on my bike a bunch and I have bent my back in a bad position while riding.  I am very sore either way.

3/8/13 Push Jerk, Bench Press, Push ups, Box Jumps, Push Press, Jump Ropes

A - Push Jerk - 10 - 10 - 8 - 8 rest 2 min
      efforts - 95, 115, 125, 135.  My back has been killing me and I had no MoJo tonight.  Could have gone way higher. 
B - Bench Press - Build to 5 Rep Max
     Efforts - 135lbs, 205, 215;  Struggled way more than I should.  Since I was alone I also did not press to far.  Just was not feeling it tonight.

+

12 min AMRAP = 6 full almost a 7th round
10 Hand Release Push-ups
10 Box Jumps 24"
10 Push Press 95lbs
60 Singles Jump Rope
Rounds
1 - 1:36
2 - 1:49
3 - 1:46
4 - 1:52
5 - 1:56
6 - 1:50 at 10:50 mark
partial - All push-ups, all box jumps, all push-press, 8 jump ropes at the 12min alarm

Got into a decent groove here.  I liked these exercises.  They flowed well and each seemed to work a totally different group so by the time you got back to that exercise you were recovered.  Happy with this effort even though the start of the day stunk.
Back is hurting still.

Power Cleans, KB Swings

30 x 135lb Power Cleans did not do squat cleans.  My back has been killng me since yesterday.
2:53

Rest 5 min
3 Rounds
30 KB Swings @ 35 lbs rest 1 minute
Splits
1 - 49.74 
2 - 51.40
3 - 49.20


Back is killing me!!!!

3/6/13 Bike

Fitness Challenge is on and today was the first day of AM practice.

Hit the bike ride pretty hard a bunch of laps at track loop and then when the kids went inside to stretch I looped the parking lot a bunch of times.

My guess is I biked 7 or 8 miles

PM I biked 3miles

Felt crazy tired and did not work out.  I got home and fell asleep at the dinner table after dinner.

Push Press, CTB, Box Jumps

A. Push press; build to a 3rm
     95lbs, 135lbs, 155lbs, 175lbs, 185lbs - Pretty stoked after this.

B. 50 push press for time 155/95 = 15:37 super happy with this.

Reps per set - 10 - 5 - 5 - 5 @ 5:15, - 5 - 5 - 5 @ 10:51 - 5 - 3 - 2 @ 15:37 

+

15 min amrap: 13 Rounds + 4 CTB

1 CTB chin ups

1 box jumps (24/20)

2 CTB chin ups

2 box jumps

3 CTB chin ups

3 box jumps

Splits 

1 - 5.8s, 2 - 8.88s, 3 - 15.79, 4 - 22.16, 5 - 43.93, 6 - 49.79, 7 - 1:10, 8 - 1:34, 9 - 1:30, 10 - 2:00, 11 - 2:07, 12 - 2:03, 13 - 1:44 @ 14:37, Hit 4 more CTB's before the buzzer.

I was super stoked with today.  The 155 x 50 times had me a bit nervous.  I felt like I hammered it pretty good.  Daniel and I had just been talking about hitting the push press as a solid thrust with a pop and finishing.  Crazy thing was I focused more on my form more and more as I went through this thing and the reps came more solid. Good lock of the arms at the top and knees locked with a solid thrust all the way through.  I had been sacrificing a bit of form for function in this lift going for speed.  

The AMRAP was awesome till round 9 then the wheels came off.  Tough one after that.  Funny the 50 push press seemed to be the same way.  My first 40 were tough but hitting the last 5 took a ton of focus. 

Crunches - 1000

Push-ups - 100

Total for year

Crunches - 27,000

Push-ups - 2,700

Power Snatch, Burpee

Started with Turkish Get Ups 6 - 4 - 2
45lbs, 50lbs, 60lbs

12-9-6-3 reps for time of:

95 pound Power snatch
Burpee
Splits
1 - 1:48
2 - 1:40
3 - 1:06
4 - :22.06
Total time - 4:57.48

Interesting today.  Hurt like crazy but it decended so fast that after the round of 6 and 3 Daniel and I flew through. 

Today is a weight vest weekend.  Wore the weight vest all day today except for the workout.

Crunches - 1000
Push-ups - 100

Total for year
Crunches - 26,000
Push-ups - 2,600

Snow shoveling and snow ball fight

Shoveled snow at the track for two hours with Jen, the girls and the puppies.

After shoveling the first 3 lanes clear we had a solid snow ball fight.  I should not say we.  The girls ganged up on me. 

Crunches - 1000
Push-ups - 200

Total for the year
Crunches - 25,000
Push-ups - 2,500

3/1/13 Stationary bike and other things

4 hard miles on the stationary at home.

A very short Cross fit with the kids at track with some burpees, wall climbs, sprints, and some abb work and push ups.

Biking with the kids at practice.

Crunches - 1000
Push-ups - 100

Total for the year
Crunches - 24,000
Push-ups - 2,300

KB Swings, GHD's

5 Rounds for time:
20 KB Swings at 45lbs
10 GHD's
Splits
1 - 1:20
2 - 1:19
3 - 1:14
4 - 1:16
5 - 1:16
Total time - 6:26

Just wanted to get something in.   I struggled to get workouts in this month with my back and arm.  I have not gotten my push-ups and crunches in for a while.  I have to get back on that tonight.

Crunches - 1000
Push-ups - 100

Total for the year
Crunches - 23,000
Push-ups - 2,200

Power Clean and Jerk, Power Snatch, Burpees

30 - Power Clean and Jerk at 75 lbs
5 min rest
50 - Power Snatch at 75 lbs
10 min rest
3 minutes Burpees as many as possible.

30 - PC&J - 1:58 felt solid could have gone a bit faster but just wanted to keep a good pace.  UNBROKEN
50 - PS - 6:20 this one hacked me off.  I did two sets of ten to start and was not in a good rhythm.  For some reason I picked up the bar for the next set and felt great.  Still had to focus so I did not hurt my back but I strung 30 together.  I know I could have gone 6 flat or sub 6 if I had started like I finished.
BURPEES - 47 Sucked big time here.  I will say they were true chest to floor and full jumping jack over head.  Either way I just could not drop the hammer here.  47 stinks.  I did feel a bit better about how hard I was working.  My heart rate was 170 beats per minute at 60 seconds on the floor.

2/26/13 Bench Press, Push Press

Got another cortisone shot in my elbow/bicep brachiallis today.  So I had to skip several elements today.  I ended up pushing to hard on the push press anyway.

Bench Press 3 - 2 - 1 rest 2 minutes between sets
135 - 10 times
185 - 8 times
205 - 3 times
225 - 3 times
235 - 2 times
245 - 1 time but came off bench again not happy.  I have been working when we do bench which is not very often to keep a flat back usually with feet up.  I think I need to just back down and stop trying to go high when I am not ready.  A year or so ago when we put a little more time for a few months on bench press I was able to hit 245 up I think 2 times with a flat back but feet on the floor.

Push Press
10 - 8 - 6 - 4 - 2, rest 1 minute

135, 140, 145, 150, 155

This was rough and stressed my arm.

2/25/13

First day of track!
The entire team was in the weight room doing a home grown Bayless WOD.  Kid were in groups of 8 with two different exercises per group.  4 on 1 exercise and 4 on another exercise.

The kids were paired up and one of the kids needed a partner for the harness pulls.
So I held and pulled.
8 pulls down and back 25 meters down and 25 meters back, and 8 holds same distance
Set up like a tabata 20 seconds on 10 seconds off.  10 seconds was the switch harness time.

Had a good burn by the end of these.

Weighted Box step ups, Jump Rope, Push Press, Toes to bar

Weighted chain box step ups.
4 sets of 2 each leg
Both chains on the belt and a 35lb KB in each hand

WOD
2 rounds for time:
200 Jump-rope singles
50 Shoulder to over head - I did push press
25 Toes to bar
Splits
1 - 5:22
2 - 7:50
Total time - 13:13

Wheels felt like they were coming off at the end of the first round.  The snow days and sitting around not really being able to do anything had me feeling sluggish.

Crunches - 1000
Push-ups - 100

Total for the year
Crunches - 22,000
Push-ups - 2,100

2/21/13 SNOW SHOVEL WOD

Neighbor is a Highway Patrolmen
He had to work the grave yard shift and coming into our street is rough.  I did not want him to get stuck at 4am coming home.  With even just the little traffic the street had seen we had about 1 and a half to 2 inches of packed ice.  Where there was gravel it was not to bad.  I had to use my floor scraper to get up the ice.  I shoveled steady for about an hour clearing about a lane and a half about 20 plus yards long so we can get in.  I had sweat rolling off me.  I skipped any other workout for the day after that.  My back was pretty sore.

Squat Cleans and toes to bar

10 min amrap:

Squat clean 135
(perform 4 toes to bar on the top of each minute)
Rounds
1 - 9
2 - 5
3 - 5
4 - 5
5 - 4
6 - 4
7 - 5
8 - 4
9 - 4
10 - 5
Total - 50 reps

This one had me pretty apprehensive.  Daniel came in and I am glad he did.  I was going to start with toes to bar.  Which was wrong.  I felt good the first 3 rounds then I started to fatigue.  The four rounds I did 4 I think I could have gotten a 5th but did not want to press getting to the toes to bar.  I was on the floor when I finished this one.  Exactly 15 minutes after I finished the WOD I puked.  Couple of reasons this was good and bad.  First the bad.  1. I was puking, 2. I ate at 5 guys burgers for lunch and I was tasting left over bacon cheese burger and Cajun fries.  The Good - 1. I had worked out hard enough that I was puking, 2 - I had eaten at 5 guys for lunch and was tasting bacon cheese burger and Cajun fries.

AMANDA ADAPTED

For time:
9 - 7 - 5
Squat clean thrusters - 125 lbs
Dynamic push ups two 45lb bumper plates stacked, 1 jumping pull up, Dynamic push up.
Splits
1 - 3:10
2 - 3:59
3 - 2:52
Total time: 10:03

2/17/13 A mess

Did some Snatches at a light weight.

Deadlift just was not working.

WOD was supposed to be Deadlift and Handstand push-ups.

I dropped the weight from 295 to 225 hoping that would help.  I also was going to do shoulder strict press to sub for HSPU.

My back felt decent when I woke up.  But the lifts just did not feel right. 

I started the WOD and was actually dropping the hex cage so that I did not have the stress of lowering the bar.  My back shifted on rep number 12 and I was done.  I just can't figure it out. 

Tire Slams, Ball Slams Duck unders, Jedi Ropes, Dynamic Push-ups, Mason/Russian Twists

For time:
15 - 12 - 9 - 6 - 3
Tire Slams LT side
Ball Slam duck unders
Tire Slams RT side
Jedi Rope Swings
Dynamic Push-ups
Russian/Mason Twists
Rest the same number of seconds of reps preformed - ex 15sec, 12sec so on
Splits
1 - 3:17
rest 15sec
2 - 2:55
rest 12sec
3 - 2:04
rest 9sec
4 - 1:20
rest 6sec
5 - :40
Total time with rest - 11:04

Good one today.  Struggled first and second round to get in a rythm.  Then seemed to get rolling.  The push-ups hammered me.

Crunches - 1000
Push-ups - 100
Total for year
Crunches - 21,000
Push-ups - 2,000

KBS, Jump-rope, SDLHP

For time:

100 KBS - 55lbs
200 Double-unders, 400 Singles
30 SDLHP - 45lbs
Splits
1 - 3:03
2 - 4:23
3 - 58.90
Total time - 8:24

Sucked it up big time on the Jump-rope.  KB Swings were unbroken.  Wanted to break at about 50 but I knew if I pushed I could get this unbroken.  By 80 I did not know if I could get it done.  The last 10 were miserable.  This effected my jumps but I was stoked I got them unbroken.  I struggled to even get the rope moving for about 30 seconds.  Did sets of 100 on the Rope.  I was worried about the SDLHP's and my a arms.  We shall see.  They still hurt but had recovered about 90% by the time I started. 

Crunches - 1000
Push-ups - 100

Total for year
Crunches - 20,000
Push-ups - 2,400

2/13/13 Strict Press, Ring Dips, Thrusters

A. Strict press clusters 1.1.1.1.1 x 5; rest 15 seconds/rest 2 min
Warmed up

1st Cluster was 95
2nd Cluster was 105
3rd Cluster was 115
4th Cluster was 125
5th Cluster was 135 got 1, 2, fail 3,4, got 5

B. Ring dips; 50 for time (1:58.9) Did 26 at 38sec, then did sets of 10, 10, 4)
+
For time:
20-15-10-5
Thrusters 115/65#
CTB chin ups Skipped these because I am a mess.  I got home and crashed.  Body just will not recover.  really not sure what is going on.  Biceps are hurting so bad I can hardly stand it.  I can't straighten my arms with out serious discomfort.
Rested 2 min between rounds.

Round 1 x 20= 2:20
Round 2 x 15 = 2:59
Round 3 x 10 = 1:28
Round 4 x 5 = 16.86 wore belt
Total time was - 13:06

I can't seem to recover.  Like I said above I got home after this and crashed.  Something is going on with my body.  Can't straighten my arms, muscles in my back hurt to the touch.  I hope this is just my February funk.  I have not really struggled with this the last few years. 

KB Swings, Sprints

12min on the minute perform
10 KB Swings - 2 Pood
60 yard sprint

I was averaging roughly 27 to 30 seconds per interval.  I screwed up my splits.  The only time I have felt good for the last 5 or so days is after workouts.  I hurt all over and I am not recovering.  I am eating pretty decent and I am back up to 196lbs.  My right arm bicep bracialis hurt almost the entire length of the muscle and my left arm is hurting now.  I am freaking falling appart.  I took most of the fall off and the arm did not get better so time off is not the key but something has to break.  Obviously I what I am doing is irritating the crap out of it.

Back Squat with chains, Power Clean, No Push-up Burpees

Back Squat 4 - 4 - 4 - 4- 2 - 2 - 2 - 2 with 2 min rest between sets
4 x 185, 4 x 195, 4 x 195, 4 x 200,  2 x 210, 2 x 210, 2 x 215, 2 x 215
Only went to 205 last time.  Just dumb luck today because I forgot to look.  Decent jump from last time on Februrary 11th.  Just read that the chains weigh roughly 40+ lbs at the top and 20 something at the bottom. So I guess the weights above would have 40lbs added.  Not sure if the guys did that or not.  So I guess 225, 235, 235, 240, 250, 250, 255, 255.  I would have to agree with the weight estimation here. I am taller than the other guys so when I stand all the way up after I take it off the rack at the start of my squat the chains are off the ground.  That still is not going to make a ton of difference in the weight though.  I would not think.  Have to ask the guys if they are adding the chain weight on when they post. 

Skipped Snatch running out of time and back not feeling good.

WOD
7 Rounds for time
7 Power Cleans
7 No push-up burpees Lateral bar jumps
Splits
1 - 1:04
2 - 1:18
3 - 1:42 - had to go open the door
4 - 1:40
5 - 1:30
6 - 1:43
7 - 1:29
Total time - 10:27

Back hurt during the squats. Wierd right hip stuff.  I wanted more weight but decided against it.  WOD was not bad but with out someone to race I gamed it to much.  My back has been hurting so much lately I just took it to easy.  I struggle with not doing a push up on the burpees.  Funny how patterned I have become.  I was to patient on the cleans and should and could have gone way faster.

Crunches 1000
Push-ups 100

Total for year
Crunches - 19,000
Push-ups - 2,300

Wall ball, pull-ups, Jump rope, Sit-ups, Body Squats

For time: 25:35
100 Wallball
75 Pull-ups
50 Wallball
25 Pull-ups
50 Sit-ups
150 Jump Ropes
100 Body Squats
Splits:
1 - 4:02
2 - 7:02
3 - 3:12
4 - 3:34
5 - 1:45
6 - 2:14
7 - 3:43
Total time - 25:35

The pull-ups ate my lunch.  I have not been able to do hardly any with my bicep being jacked up.  It has been hurting pretty good the last 2 weeks.  Just struggled here.  I also forgot how many jumpropes and had to stop after 75 and go check my phone which I had to unlock and then find the picture of the WOD.  DUMB!  Squats hammered me too with the pistols from the other day.  I don't think the traveling yesterday helped.  Jen's grandma passed this week so lots of stress for her and the family.  I should have been way faster at this one.  Have to take the good with the bad.  At least I got it in.  I had to miss this Friday for the above reasons and today was supposed to be off.

Heavy Bench, Seated Box Jumps, Sprint 40 yards

Heavy Bench
10 x 135
8 x 185
3 x 205
3 x 225
1 x 235
1 x 245 but came about an inch off bench.  Not happy!  Got it but struggled.

WOD
7 rounds for time
3 seated Box Jumps 3ft box
Sprint 40 meters
2 min rest
Splits
1 - 24.62 2 - 24.23 3 - 23.21 4 - 22.27 5 - 23.85 6 - 23.44 7 - 21.84 Total time with rest - 14:45

Had to run out the door and up to the pavement edge.  Did sprint down the gravel.  This took a few seconds.  I also could barely get my knees up the first 2 rounds from yesterday.  Jumps were interesting.

Crunches - 1000
Push-ups - 100

Total for year
Crunches - 18,000
Push-ups - 2,200

2/7/13 Power Clean, Dead-lift, Pistol Squats, SDLHP

Heavy Power Clean to a 1 rep.  205lbs
Progression
135 x 5
155 x 3
185 x 1
195 x 1
205 x 1
210 x FAIL
Have to be happy here.  Back has been a mess and I have not done this much for a long time.  However this was not a squat clean.  The workout called for Hang Clean.  I just can't do that with my back.  Motion jars to much.  Super happy.
NEXT Deficit Dead-lift, in cage stood on 1 level high bumper plates (SUCKED)
Progression 3 reps x 3 rounds with 2 min recovery
Warm up - 250
3 x 275
3 x 280
3 x 285
These were terrible.  Used a belt.  Back did not hurt but I just could not get the bar going.

WOD
For time:
30 Power Clean at 165lbs (supposed to be hang clean but I had to come off the floor each time)
50 Pistol Squats - 25 each leg, used rope for stabilizer.  (still suck at these)
200 x 45lb SDLHP
Splits
1 - 4:34
2 - 6:50
3 - 7:09
Total time - 18:34

Power clean took for ever having to come off the floor each time.  But also felt good to just do power clean.  Pistol squats hammered me.  I am typing this 24hours later and my legs still hurt.  SDLHP's were solid.

Crunches - 500
Push-ups - 100

Total for year
Crunches - 17,000
Push-ups - 2,100

2/5/13 Crunches/Push-ups/KB Swings (late night)

Did my 1000 crunches
100 Push-ups and
100 x 35lb KB swings
at 10:30pm. 

Someone got sick at school and I covered their Club, so I was busy till 6pm. Then had to get kids to TKD.  Just did not have time to get WOD in that was for today.  Missed a good one.  Arm is hurting again and cant get in for the next cortizone shot for another 2 weeks.  The Filthy 50 kicked the snot out of me.  I have a few sore spots that should not be there. 

From above
Crunches - 1000
Push-ups - 100

Total for year
Crunches - 16,500
Push-ups - 2,000

Filthy Fifty

For time: 23:14 New PR

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Splits
1 - 2:56
2 - :47
3 - 1:49
4 - 1:20
5 - 3:57
6 - 1:03
7 - 1:28 could have been way faster, smashed my jiblits kept having to re-adjust
8 -  2:46
9 - 6:00.05 goal was 6 or under.
10 - 1:03
Total time:  23:14 NEW PR, and I could have gone faster on a few and not be any more taxed.  I am pretty happy now. 

Daniel and I came in early this am to get this one in.  We did not discuss it but both of us were in almost 30 minutes early than we planned to meet.  Aparaently we both have sore parts and wanted to get some movement before this.  Pretty solid day for both of us.  I was on the floor but up pretty quickly after. 

Previous times:

1/23/12 = 26:31
7/6/11 = 33:42
12/15/10 = 23:30
4/16/10 = 25:54

Crunches - 1000
Push-ups - 100

Total for year -
Crunches - 15,500
Push-ups - 1,900

Heavy Plate Push, Evil Weels

Complete 10 rounds for time:  14:16

50 yard prowler or dog sled push w/ 180 lbs - we did 90lb Plate Push - Down and back
10 Evil Wheels - Curl bar, with 25lb plates on either side.  (on knees and extend arms straight out in front of you, chest to floor and pull back to knees.)
Splits
1 - 1:15 2 - 1:26 3 - 1:16 4 - 1:24 5 - 1:28 6 - 1:27 7 - 1:23 8 - 1:19 9 - 1:31 10 - 1:42
Total time - 14:16

This one was rough.  I am shot.  Not totaly exhausted but just a feeling of being drained.  Low back is sore from I would guess the Wheels.  Had a terrible head ache after this one.  I got it from the Plate Push, looking up as I pushed.  Wierd, I have no idea why but I could feel it while I was going.

Crunches - 500
Push-ups - 100

Total for year -
Crunches - 14,500
Push-ups - 1,800

Back Squat with Chains, Hodge Podge

A. Back squat with chains 6, 6, 4, 4, 2, 2; rest 2 min - 155 - 165 - 175 - 185 - 195 - 205 - These felt pretty good.  Not sure how much weight this is with the chains but it was interesting. 

B. Squat snatch from high blocks 1, 1, 1; rest 2 min  Skipped this I seem to hurt my back with snatch so I sideded with caution.
+

All Below done @100%

3 min AMRAP:
10 no push up burpee box jumps 20
10 power clean and jerk 95/65
Completed - 1 full round with 10 BBJ, 3 PC&J
Rest 10 min took 5 minutes here

3 min AMRAP:
10 deadlift 185/115
10 burpee lateral hop over bar
Completed 2 full rounds with 10 DL and 3 BLBH

Rest 10 min - cleaned everything else up so i could skin out after last round

3 min AMRAP:
15 hang power snatch from below knee 75/33
15 box jumps 20"
Completed 1 full round with 6 H.P.S.

Interesting workout today.  Have not done one like this before.  Snatch worries me so I just don't do it nor do I push very hard.  After the Deadlift AMRAP I was shot.  Cleaned up everything while resting from the first two rounds so I took the full 10 minutes.   

Crunches - 1000
Push-ups - 100  

Total for year
Crunches - 14,000
Push-ups - 1,700