Concrete!

July 28 and July 30th

Poured pads of concrete.  I have another to get done today.  Carrying and lifting 80lbs bags I did not think was getting me but today after I taught the class and got home I crashed so I am posting the work.  So far carrying bags of 80lbs concrete = 5,280lbs.

Heavy Bag, Butterfly sit-ups, Dips, Single arm SDLHP, Jump rope

4 Rounds
1 min - Punching Heavy bag
1 min - Butterfly Sit-ups
1 min - Dips
1 min - Single arm SDLHP @ 40lbs
1 min - Jump rope
1 min - Rest

Had to teach a CPR/First aid class so I came in early and Emily came with me.  She in no way had to.  I was so proud of her.  She did the same workout leading me.  She was one exercise ahead.  Great time with the girl.
Weird development today.  I hurt my left wrist on the dips.  It feels awful.  Hopefully it just tracked wrong and things will improve in the next day or so.  I also just woke up from a nap.  I woke up a few times and felt like I had just been beat up.  80 lbs bags of concrete are hammering me.

Partner med ball throws, Russian split squat, Pull-ups, SDLHP's, GHD'S

5 Rounds for time of
5/5 - Partner heavy med ball throws
5r/5l - Russian Split squats - 5 right leg 5 left leg @ 30lbs KB
10 - Pull-ups
5/5 - SDLHP - 5 regular 5 just arms alone
10 - GHD's
1 min rest

Splits
1 - 1:59
1min
2 - 1:54
1min
3 - 1:48
1min
4 - 1:48
1min
5 - 1:46
Total time w/ rest - 13:17

Short one with Daniel.  Been a while since we have been in together.

AM bike with Ann, Emily and The Mom, ran hills, crunches, push-ups, swim

4 mile ride while Anna ran, Jen ran and Emily followed her on her bike.

After

Jogged from house to lake.  Stretched & did 2 buildups on the dock.
Blasted 5 Hills - as much as an old man can blast these days.  Started at lake and hit split in the middle of the road at the top.  Recovery was exactly 2:30.  Heart rate was 120 give or take at 2 min.  At 30 seconds heart was 170+.  By the end of the 4th I was really feeling the repeats.  Glad I decided to do, and then stuck with 5.  After I walked to the end of the dock for 3 sets of 100 crunches, 25 push-ups, swim to no wake bouy and back.

Hill splits
1 - :21.90
Rest - 2:30
2 - :22.93
Rest - 2:30
3 - :22.29
Rest 2:30
4 - :22.39
Rest - 2:30
5 - 21.61
Total w/ rest - 11:52

AM ride and WOD

Morning bike while Anna and mom ran.
Then
3 rounds
25 KB swings
100 crunches
20 Russian split single leg squats 10/10
25 Push-ups
1 min rest

Splits
1 - 3:13
1 min
2 - 3:01
1 min
3 - 2:38
Total w/ rest - 10:53

Great ride with Anna and Mom.  Warm, but a beautiful morning.  Let Em sleep in.  She only missed 1 practice this summer.  Super proud of all my girls.

7/25/15 digging out area for concrete

Finishing screened in porch and dug out the hole for concrete pad for stairs.
Crazy hot again.  94 deg heat index 104.  So hot on of my chickens just keeled over and died.  They even spent most of the day in the woods.  I even put a water source in the woods too.

Last AM practice of the year with the kids

Kids did 1 mile warm up
4 to 5 rounds - I did 5
Kids ran 800 I ran 400's and 600's
10 - Turkish-get-ups @ 45lbs dumbbell
15 - Hand release push-ups
20 - Goblet Squats @ 45lbs dumbbell
30 - Butterfly sit-ups
1 -Wall-climb

Splits are screwed up but here they are
1 - 14:05 - did not start for a while, put shoes on and had to tape a kids knees.
2 - 8:02
3 - 8:48
4 - 11:13 - ran 600
5 - 10:23 - helped Jen do a wall-climb
Total - 52:35

Rough but I enjoyed the WOD

SOD CUTTING = death

Rented a sod cutter today.  In possession for 24 hours.  Which means get everything done in one day. Nathan and Spencer came over to help move the cut sod and shovel.  5 hours of running this machine and lifting sod and shoveling.  I drank roughly a gallon of water and 2 power aids.  For the next few hours my body was beat up.  This machine beat the tar out of me.

Have been working out side the last week.

Lots of days working outside.  Extreme heat.  Nothing terribly awful just normal stuff working in deck.  Sweating buckets.  Back is sore from all the lifting.

AM CrossFit with the kids - Grass run, a bit easier workout

Kids did 1 mile warm up
1 big grass loop
10/10 single arm SDLHP @ 45 lbs
1 big grass loop
10 Goblet Squats @ 45 lbs
1 big grass loop
10 KB Swings
1 big grass loop
5/5 Single arm snatch
1 big grass loop
10 KB Swings
When done with above
Weight room
25 Toes to bar
100/100 mirror runs rt/lt
25 Toes to bar

Kids did mile cool down.  My back has been killing me with all the work at the house.  I guess just weird lifting angles for the wood and over head stuff.  I was worried about this morning.  Seemed to go fine.

AM CrossFit with the kids

Kids did mile warm up
4 Rounds
400 meter run - kids did 800
20 Lunging Thrusters @ 25lbs
20 Lever pulls
10 Jumping Burpees
1 set of box and tire jumps
Splits
1 - 5:53
2 - 8:21 - stopped to get Amy a power aid she was getting sick
3 - 7:56
4 - 7:48
Total time - 30:00

Lined boxes up from tallest to shortest then lined tires up.

AM cardio CrossFit with the kids

We did a cut down workout this morning.  I ran 600 meters each round even on the 400.

Kids did 1 mile warm up
Then the following
1200 meter run - I did 600
20 - SDLHP @ 55lbs
30 - Bicycles
20 - Push-ups (narrow)
800 meter run - I ran 600
20 - SDLHP @ 55lbs
30 - Crunchy frogs
20 - Push-ups (hand release)
600 meter run
20 - SDLHP @ 55lbs
30 - Grass Hoppers
20 - Push-ups (wide)
400 meter run - I ran 600
20 - SDLHP @ 55lbs
30 - Bicycles
20 - Push-ups (hand release)

Splits
1 - 6:01
2 - 5:38
3 - 5:55
4 - 5:54
Total time w/ rest - 23:30

When done with above complete.
30 toes to bar or knees to chest
100 each leg mirror runs.  I used 10 lbs plates.

Has kids ran 1 mile cool down MS kids ran 1/2 mile cool down.

I had a case of the shakes after this.  Also I seemed to loose my balance several times over the next few hours too.  Must have been dehydrated a bit.  The last 2 rounds I really opened up on the return run.  Racing Emily and her group.  It was fun.

Something new

5 Rounds
10 Med ball partner sit ups.  Toss ball to partner at top of motion.
10 Push-press @ 135lbs / Pull-ups
10 Med ball box jumps
10 St. Louis slams
1 min rest

Splits
1 - 4:20
2 - 4:03
3 - 4:09
4 - 4:01
5 - 4:16
Total time w/ rest - 24:57

This was a rough one.  I could feel how tough it was only during the push press / pull-ups.  For several hours and really for the rest of the day I was drained.  Surprisingly difficult.  This was the first time we have done the push press / pull-ups.  Daniels creation today.  Loved these but hated them.  We moved the safety bars up.  The bar was just low enough to get off the rack.  1 rep was a push-press, rack the bar, then lift feet and complete a pull-up on same bar.  This hammered me.  Second round I struggled to get the bar to the rack.  Crazy because this is a very manageable weight.  By round three I would shake my arms out after each set and on.  This helped.  I also was finishing the PP up on my toes so I was guaranteed to rack the bar.  Might try these as a thruster element one day.

7/10/15 Friday post camp CrossFit

Kids ran 1 mile warm up
5 Rounds
Kids ran 600 I ran 400 meters
20 Push-ups alt each round, wide - narrow
30 KB Swings / SDLHP
      Round 1,3,5 - KB Swings
      Round 2,4 - SDLHP
40 Sit-ups w/ a twist / Lever Pulls
      Round  1,3,5 - Sit-up w/ twist
      Round 2,4 - Lever pulls

Splits
1 - 5:46
2 - 6:25
3 - 6:31
4 - 5:41
5 - 6:58
Total - 31:25

Our post camp workout.  These splits are not very accurate.  One I forgot to hit till I was on the road. One I had to get my bike for Jen and adjust the seat.  Good work out.  Low back was sore on the swings.  Not sure why.

7/9/15 Day 5 JBD, DOT Mill - had to stop because of storm

Got 7 in

7/8/15 Day 4 JBD

7/8/15
AM - long walk w/ David chatlose (liberty north) and dale long (Platte county)

7/7/15 PM ride

PM - bike ride

7/7/15 Mid morning JBD

Afternoon - moved boys tents from bottom ground to top ground

7/7/15 Day 3 JBD AM

7/7//15
AM - Bike, hard.  One of the hardest rides I have had here.  Hill on way back in was worse than the hill coming out of camp to the left.  We turned right at the top of the hill on the main road.  Went down the second hill.  Coming back up was miserable.  Spencer and I were together.  The positive encouraging was not enough.  I was on fire by the top.
I went out again a few times in both directions.  I was on the bike for just about 2 hours.

7/6/15 PM workout Day 2 JBD

7/6/15 -

PM - Bike

100 x KB Swings @ 45lbs
Total - 2:53 no break...,boom

7/6/15 Day 2 JBD AM bike

AM - bike

7/5/15 Day 1 JBD

7/5/15 - camp set up, circus tent spike driving (sledge),

PM - bike

400, Heavy Bag, Jump Rope, Butterfly Sit-ups, Pull-ups

4 rounds
400 meter run
1 minute Heavy Bag Punching
1 minute Jump Rope Singles
1 minute Butterfly Sit-ups
10 Pull-ups

Did not take splits today.  Pushed hard on the timed stuff.  Pretty much headed straight out coming off the pull-up bar for the run.  Maintained a good clip on the run.  Coming into the weight room after the run was the only part I did not rush on.  I took time to get my gloves on for the bag.  I would also wait for the timer to get back to start the next minute.  So rest ranged from one minute to almost two depending on when I rolled in the weight room.

AM - WOD - Kayak on the lake

Took dad's Kayak out this morning.  More just to test its comfort level but I did get a workout in.  Did the following.

Did a 1 min on 1 min off workout
Set my count down timer for 60 seconds and headed out.  Paddling hard for 1 minute then resting for 1 minute.  Got out almost to the end of the point in the main channel.

I think I did 6 rounds of paddling out and 6 back.  Kind of lost count.

Finished into the shore.  Paddled back out about 50 yards and jumped in for a cool down swim.

Hill repeats, crunches, push-ups, Swim

Worked out on the hill coming up from the lake.

Hill from lake at
starting point.
Roughly 140 yards
to the top.

Hill from lake zoomed in.
Finished at top on road by
that house.

Rode the bike 1 mile warm up.
5 x 140 yard steep hill repeats.  Running from the lake up the cart trail to the road.  Walked down  backward for recovery.
Then
On Dock
500 crunches
10 push-ups on edge of dock
Swam out to no wake buoy roughly 50 yards out.
250 crunches
20 push-ups on edge of dock
Same swim
250 crunches
20 push-ups on edge of dock
Same swim
10 bench dips
Jumped in lake
20 bench dips
Jumped in lake

Crunches on dock

By repeat # 3 I was toast.  Great workout though.  Missed my brother in crime on these repeats.
Crunches by the lake