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.