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.