Tree removal day 3

Only had 2 left.  One was a shag bark hickory that the sap was running thick in.  As I was cutting branches water was running out.  The trunk was miserable to piece up.  Took for ever.  Either way I am beat.  Glad to be done.  I think we were working for 3 hours to get these last 2 out chopped up and loaded.

Tree removal x 2

Day 2 of tree removal at in-laws.  6 hours

Tree cutting at the in laws

Climbed, cut, pieced out and carried trees for 6 plus hours today.

Took yesterday off of exercising.  With my shoulders and general fatigue I figured it was not a bad thing.  I am back cutting trees tomorrow.

AM Spring Break Practice Long hilly ride with the boys

AM track practice.  Today was a recovery run so the boys were going long and that means red barn from the track.  I took off slow with the back kids then when they turned I put the hammer down to catch the boys.  My legs are fried.  I sometimes like to forget how much biking on a very hilly loop sucks with a broken bike.  I was reminded pretty quickly.  10 miles total on the road.

When we got back to the track I tried to blast a mile on the bike.  Final time was 3:48 I think.  My first 1/4 was in 51 seconds.  Pride hurt a bit here because that was my High School PR for the 400.  In self defense my legs were fried from the hills. 

3/23/15 Bench Press, Water Heater install

After track practice I fully intended to get a big workout done.  This is what transpired.

Anna and Emily came in to spot.
Bench Press
10 x 135lbs
5 x 185
5 x 225
6 x 225
6 x 225
5 x 225
10 x 135

Shoulders are killing me today.  A bit down from the last few weeks.  Not sure why my shoulders are shredded.  As for the rest of the day I figured I would do Daniels workout from a few days ago.  After benching we had to hustle to spfd because our water heater was leaking water pretty badly.  By the time this was all said and done it was 10pm and I went to bed.  So much for a hard workout.

3/22/15 Stationary Bike, Crunches, Push-ups

10 min Stationary Bike
500 Crunches
10 min Stationary Bike
25 Push-ups
500 Crunches
25 Push-ups
10 min Stationary Bike
500 Crunches
25 Push-ups

Longggggg walk with the dogs and wife

400 meters of Lunges

400 meters of lunges


Probably the fastest I have ever done these.  I took splits every 100 meters.  We had done time trials today so I had watches going everywhere.  For some reason about 20 minutes after I finished I stopped and reset my watch.

I think the splits were something like this
3:15?
3:20?
3:32?
2:35?
12:42 total ?

I know they were all low to mid 3's until the last one and it was 2:3?.

3/19/15 - evening exercise

15 min stationary bike
500 crunches
15 min stationary bike
500 crunches
50 push-ups
15 min stationary bike
500 crunches

A quick one

4 rounds for time of
10 SDLHP @ 45lbs
10 GHD'S
10 Goblet Squats @ 45lbs
10 KB Swings @ 45lbs
 5 L-Pull-ups
30 seconds rest

Splits
1 - 1:34
2 - 1:36
3 - 1:36
4 - 1:35
Total - 7:53

Wednesday night we wanted to get home to our families but needed the workout.  This was not much but we got our blood up.

Stationary Bike, Crunches, Push-ups

30 minutes Fat Burn setting

500 Crunches

50 push-ups

3/15/15 - Weighted push-up rows, Over head lunge (dumbbell), Suitcase carry lunge, Weighted Sit-up alternating 1 arm press, Burpee Dumbbell Press, Weighted Heavy bag punches

4 Rounds for time of
20lbs Dumbbells 1 minute a station

15 - Weighted Push-up Rows, 20lbs dumbbell
15 - Weighted Overhead Dumbbell Lunges, 20lbs dumbbells
15 - Suitcase Carry Dumbbell Lunge, 20lbs dumbbells
15 - Weighted Sit-ups alternating 1 arm press, 20lbs dumbbells
5   - Burpee Dumbbell Press, 20lbs dumbbells
1min - Heavy bag punches, 20lbs dumbbells each hand
1min Rest

Rolling clock - starting on the minute each minute

28 minutes total

We have done this format the last few weekends.  I have been enjoying the format.  As usual these can be as hard as you want to make the workout.  Daniel and I were both pretty tired from Saturday.  We had considered 20 reps, I had Daniel time me on 10 sit ups and then 10 overhead lunges each stretched a bit longer than we figured. At that point we dropped the reps.  The push ups were miserable.  Surprisingly the heavy bag punches were very difficult keeping things going.  With both of these I usually had about 30 seconds rest.  The push-ups by the end I had 10 seconds roughly.

St. Louis Ball Slams, MedBall Box Jump Burpees, Turkish Get-ups, Butterfly Sit-ups, Jumping Jack Push-ups

Bench Press
10 x 135
5 x 185
3 x 225 something just did not feel right so I racked the weight
8 x 225
8 x 225
8 x 225
10 x 135

4 Rounds for time
10/10 St. Louis Ball Slams @ 20lbs ball
10 MedBall Box Jump Burpees tall box @ 20lbs ball
4 Turkish Get-ups @ 60lbs dumbbell
40 Butterfly Sit-ups
4 Jumping Jack Push-ups
1 min rest

Splits
1 - 6:35
2 - 7:39
3 - 7:45
4 - 6:08
Total time - 31:10 w/ rest

No real work out this week and for many reasons my body was exhausted.  Bench went well other than the first set of 225.  Something felt wrong all over so I racked it and got focused for the next sets.
Workout was pretty solid.  I did enjoy the elements and flow.  Daniel wanted to go heavy on the Turkish get-ups at 60lbs dumbbell.  I really struggled here.  Getting that thing to move was awful.  On the descent it would send me to the floor, rolling back to my shoulders with legs flying up in the air to slow that thing down.  My mid back got tight by second round during the box jumps.  Never hurt just got tight.  Had me nervous but it never progressed.  I really struggle doing fast reps these days.  The med ball box jump burpees were hard to fire fast on.  I can only assume as sign of age.  I am happy where I am right now at 42 years old but I have started to notice some changes while working out.

Stationary Bike

Stationary Bike
Fat burn setting - 80 rpm

Stationary Bike

30 min Stationary Bike
Fat Burn Setting
75 to 80 RPM's

Jumping pull-ups, Box jumps, GHD'S, Jump Rope, Farmers Carry

4 Rounds
15 Jumping Pull-ups
15 Box Jumps (large box)
15 GHD'S
100 Jump Ropes
Farmers Carry 90lbs dumbbell, down and back
1 minute rest

Splits
1 - 3:50
2 - 3:41
3 - 3:48
4 - 3:29
Total - 16:52

Rest was to long on this one, which was not a big deal considering how tired I am from yesterday's WOD.   I shortened my rest today to stay a specific distance behind Daniel because I did not have my jump rope today.  Also we would have been jammed on the farmers carry.  Had a bit of trouble with Daniels rope.  I love his rope but it broke several weeks back and he had to retie to the handles.  Several inches were lost so until I could get into a rhythm, it was whacking me in the top of the head.  Of course I was getting frustrated first round because I had not tested the rope yelling at Daniel that he was a dang pigmy and he was laughing watching the rope smack me in the top of the head, announcing that I only had 100 to do and I would get used to it.  It took till round 3 to achieve.

Pull-ups, Goblet Squats, Tire Slams, Heavy Bag, Sled Push

6 Rounds
15 Pull-ups
20 Goblet Squats @ 45lbs KB
25 Tire Slams
1 Minute Heavy Bag Strikes - punch, kick, elbow
1 Sled Push Down and Back 70lbs on sled

1 minute each station rest is what ever is left of minute when reps are finished.  First round was solid, round 2 got rough.  By round three I was hurting badly.  By round 5 I was not sure I could finish. Glad I was able to finish.
Each round was 5 minutes, total time of solid movement was 30 minutes.  I am posting this 10 hours later and still feeling the workout.  Several of the stations I was able to finish in 30 seconds and move to the next station.  By the end a few of the stations I only had about 10 seconds of recovery before next station.  The flow was good this was just a tough one.
Totals
90 Kipping pull-ups
120 x 45lbs Goblet Squats
150 Tire slams

Stationary biked

30 min fat burn setting

Avg 85 to 90 rpm's

3/4/15 Stationary Bike

Hard 30 min on Fat Burn setting

90+ rpm

Legs are struggling to recover from last workout.

Bench Press, KB Swings, Goblet Squats, Supine Rows, Thrusters

Bench Press
10 x 135
5 x 185
6 x 235
5 x 235
5x 235
10 x 135

For time
10 to 1 descending by 1 rep each round
KB Swings @ 55lbs
Goblet Squats @ 55lbs
Supine Rows
Thrusters @ 95lbs
1 min rest

Splits/Reps
10 - 1:28
9 - 1:31
8 - 1:32
7 - 1:27
6 - 1:18
5 - 1:08
4 - :57
3 - :49
2 - :39
1 - :30
Total time - 20:24

My quads are still on fire 8 hours later posting this.  Splits could have been a bit faster because of the traffic in the weight room.  My stations were a bit split up.  Regardless my quads are on fire.  Daniel and I wanted a leg burner.  (Goal accomplished).
Took the family to see McFarland USA today.  Amazing movie!