Late PM workout, heavy bag, push-ups, body squats, butterfly sit-ups

5 Rounds of:
30 seconds an exercise
30sec Heavy bag punching combos
30sec Push-ups 20 a round (military)
30sec Body Squats
30sec Butterfly Sit-ups
30sec Heavy bag kicking combos
No rest - right into punches

Needed to get the blood up.  Did this around 10pm.

Short Hard Bike at AM practice, Ab work

Hit the bike pretty hard for a mile or so this morning on the hills.  Covered roughly 4 total miles.  Did some abs after the ride with the kids.  Hope to get a workout in tonight of some kind.

4/29/15 SBU Meet - Running

Actually ran quite a bit today.  Tried to stay on my toes but ran.  Got a solid little piece running to and back from the Javelin throwing area from the stadium.  Lots of running barefoot on the turf around and back and fourth today.  My back started barking at me a bit last night and some this morning.  I felt really good getting to run.

4/28/14 Hard AM Bike ride at Morning Practice

Covered 6 very hard miles at AM practice.

Variation of yesterday, heavy bag punching, box jumps, Push press, heavy bag kicks, butterfly sit-ups, heavy bag ball bat slams, sled pull

5 Rounds 1 min an exercise
1 min - Heavy bag punches
1 min - Box jumps - 24"
1 min - Push Press - 65lbs
1 min - Heavy bag kicks
1 min - Butterfly sit-ups
1 min - Heavy bag ball bat slams alternating rt/lt
1 min - Sled pull
1 min - Rest

40 minutes constant movement

PM 30 min stationary bike, push-ups,crunches

15 min stationary bike
25 Push-ups
500 crunches
25 Push-ups
15 min stationary bike
25 Push-ups
500 Crunches
25 Push-ups

AM WOD at house, heavy bag punches, Heavy bag kicks, butterfly sit-ups, box jumps, push press

4 Rounds 1min each exercise of
1 min - Heavy Bag Punches
1 min - Box Jumps 24"
1 min - Push-press @ 65lbs
1 min - Heavy bag kicks
1 min - Butterfly Sit-ups
1 Down and back sled pull @ 80lbs?
1 min Rest

Legs are just now to a point that I can move ;-) normal.

4/23/15 am short hard fast ride at morning practice

4/22/15 stationary bike, push ups, crunches

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

Legs starting to get pretty sore from yesterday's lunges

Hillcrest Relays - annual 400 meters of lunges workout

400 meters of lunges
100 meter splits
1 - 2:23
2 - 3:18
3 - 3:25
4 - 3:24
Total time - 12:32

Daniel and I did this a few years back maybe twice.  I wanted to revisit it.  As usual he hammered me by roughly 80 meters.  Good day though.  Hurt pretty bad and was sore by the end but I started running back and forth to yell splits.  Legs loosened up and I feel pretty good several hours later.   I am sure if will hit me over the next few days.  However Daniel and I have been hitting legs pretty hard the last few months.

This is crazy.  I just looked up the last time I did this March 20th 2015.  I cleared my watch that day but guessed the time.  The times are close to the same.

3/20/15

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?.

Early AM Workout - Stationary Bike

30 minutes Stationary bike

4/20/15 Evening Workout Stationary Bike

Stationary Bike

30 minutes

500 Crunches

Thrusters, Weighted Sit-ups, Bag Jump Burpees

2 x 3 Rounds
10 Thrusters @ 95lbs
10 Weighted Sit-ups
10 Bag Jump Burpees

At the completion of 3 Rounds rest exactly 10 minutes then repeat the workout.

Splits
1 - 2:00
2 - 3:04
3 - 2:52
Total time this set - 7:57
Rest - 10 minutes
1 - 2:16
2 - 2:39
3 - 2:28
Total time this set - 7:23
Total time w/out rest - 15:20
Total time w/ rest - 25:23

Both of us were strangely sore this morning.  This was a pretty solid workout.  I did like the flow.  Interesting element with the 10 min break in the middle.  Gave my body an opportunity to get rolling again.  I am still struggling with pressing the pace especially thrusters and such.  Glad to get two days in a row in.

PM - Stationary Bike

20 minutes Stationary Bike

Heavy Bag, Pull-ups, Goblet Squats, Butterfly Sit-ups, Ninja box jumps,

5 Rounds
45 seconds each station
45 sec Heavy Bag
45 sec Pull-ups kipping
45 sec Goblet Squats @ 55lbs
45 sec Butterfly Sit-ups
45 sec Ninja jumps
45 sec Rest

Reps per round
Pull-ups - 15, 15, 15, 16, 16
Goblet Squats - 15, 15, 15, 17, 18
Butterfly Sit-ups - 20, 20, 20, 21, 21
Ninja jumps - 6, 7, 7, 8, 7

Skipped bench press today.  Feels like I am on my way back from being sick.  I felt pretty rough until Monday/Tuesday this week.  Roughly 8 days of that stuff.  Today I still felt a bit off but not much.  Glad to be back, I hope.

Long bike ride at practice

13 plus miles on the bike with kids at practice

4/11/15 Bench Press, Push ups, GHD's, Box Jumps, Air Runs

Bench Press
10 x 135
5 x 185
1 x 225
Felt terrible today.

4 Rounds
1 min - Elevated push-ups
1 min - GHD's
1 min - Box Jumps
1 min - Air Runs
1 min Rest

Today was rough.  I have been down sick all week long.  Stomach/intestinal stuff.  Lost 12 lbs in 3 days.  Just felt weak all over.  Shoulders were on fire and my entire body felt weak with little energy.  Daniel and I did this one so that we could stay together.  Got home and was sick the rest of the day.  Slept for another 3 hours.

4/4/15 Heavy bag, Box Jumps, GHD's, Tire Slams, Tire Flips

6 Rounds
1 min - Heavy bag
1 min - Box Jump (tall box)
1 min - GHD'S
1 min - Tire Slams
1 min - Tire Flips
1 min - Rest

12 box jumps a round
20 - 22 GHD'S a round
30 - Tire slams 15 each side
6 - Tire flips - 3 down 3 back

Surprisingly my grip is fried from flipping the tire. Forearms are on fire!

4/1/15 - Stationary Bike, Body Squats, Crunches, Push-ups

10min Stationary Bike
25 Push-ups
500 Crunches
50 Body Squats
10 min Stationary Bike
25 Push-ups
500 Crunches

March 31 Long ride with boys

Red Barn - 11 miles