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