PM CrossFit with the CC kids

Kids did 1 mile warm up
5 rounds ms did 4 rounds
Kids run 600 I biked 800 because of my back being on the mend
20 Sit-ups w/ a twist - ms - 15
10 Hand release Push-ups - ms - 10
20 Body Squat to a toe finish - ms - 20
20 Rope climbers - ms - 20
2 Wall Climbers - ms - 1

Splits - got stopped a few times
1 - 5:23
2 - 6:30
3 - 6:10
4 - 6:32
5 - 6:07
Total time - 30:45

After 30 Toes to bar
100/100 - Mirror runs rt/lft foot forward

Back felt better after warming up.  Hottest day so far this fall practice 88 deg felt like 91 deg.  Good day over all.

Early AM WOD

4 Rounds for time of
5/5 - partner ball slams - 3 racks apart
5/5 - partner med ball twist passes
10 - weighted lateral box steps ups alternating rt/lft up over and across
10 - body squat finish to toes
40 - jump rope singles
1 - rope traverse - Daniel and I decided these would be called lava rope.
1 - min rest
Splits
1 - 2:15
Rest
2 - 2:32
Rest
3 - 2:27
Rest
4 - 2:25
Total w/ rest - 12:40

Rope was run under one pull-up bar and then across power clean area to another rack one down.  Wrapped over the pull-up bar and pulled over by knot with a safety bar and secured with another.  So we were traversing across the area.  Had to keep feet off of ground.  We went forward to the 1/2 way pt then turned and went backward.  This was rough but a blast and fun to finish the end of each round on.
Hurt my back pretty badly on the lateral bench step ups.  I got out of position on my way down on set one second rep.  Back sinched up and was in pain the rest of the time.  Writing this 10 hours later and I am still in serious pain.  I think this is just the perfect storm.  I have felt this coming and I am surprised it has not come sooner.  I have been sore and just got better by the next day.  Between working on the deck all summer with the constant bending over, pouring cement carrying all the bags of concrete and running in the CC CrossFit workouts I guess I have just been on borrowed time.  Took ALIEVE today.  Hope I improve fast.

8/29/15 rocks and clean up

Woke up early to move the massive rocks out of the trailer.

Worked on the garage the rest of the day.

I had no strength today.  Moving these huge rocks was miserable.  It has been a long time since I have felt this way.  Think I am due for a down spell.  Sucks.  I am down to 185.

CrossFit w/ CC kids

Kids did 1 mile warm up

6 Rounds
400 meters
40 Bicycles
10 Push-ups
10 KB Swings @ 55lbs
10 Overhead Lunges
20 Butterfly Sit-ups
1 set of tire jumps = 6 jumps

Splits
1 - 4:08
2 - 6:51 run-exercises-run
3 - 3:10 just exercises
4 - 5:23
5 - 5:43
6 - 6:23
Total time - 31:41

After - 100/100 mirror runs
20 Toes to bar

Kids did anywhere from 1 mile to 4 mile cool down.

Solid workout.  Kept things light today for the kids.  Big week of workouts.  I was doing pretty solid until round 6.  This one ate me alive.  Very happy with the running.  Screwed up splits on round 2 and 3.  Round 2 I forgot to hit split so I finished the run then hit split for the weight room element.   Got interrupted a few times helping kids and answering questions.

8/18/15 hard ride?

I was not going to post today.  But by the end of the Fartlek I had a hard sweat going and whooped.

CC Practice, run, Iron Crosses, Lever Pulls, Sideways Goblet Squats, Long Flutter Kicks, Push-ups

Kids did 1 mile warm up

5 Rounds
Kids Ran 800 I ran 600 ran 400 first round
10 Iron Crosses @ 10lbs plates
20 Lever Pulls
10 Sideways Goblet squats @ 35lbs
40 Long Flutter Kicks
10 Push-ups

100/100 - Mirror Runs @ 10lbs plates
20 Toes to bar
Splits
1 - 7:28
2 - 6:40
3 - 6:59
4 - 7:18
5 - 6:58
Total - 35:23

Good workout with the kids tonight.  Starting week 2 at 186.5 lbs when I got home tonight. Back is doing pretty good after yesterday.

AM ride - abs and push ups

Covered 4 miles at a nice solid pace this morning.  Had a decent sweat going.  Trying to flush the system.  I am still pretty beat from yesterday.

Cement, rocks, rocks, huge rocks, massive rocks .......

Moved the cement bags from trailer to the concrete pad.  Then drove trailer over to the in laws house to get rocks for our landscaping.  I am beat!  My grip is fried and my low back is toast.

Begging for the routine again

Finally got to meet Daniel and workout together.

5 Rounds for time of
10 Ninja Jumps - tall blue boxes
10 Side ways goblet squats (new) @ 35lbs
10 SDLHP @ 55lbs
10 GHD'S
5 Tire Flips - 10 first round - that was to much
1 min rest

Splits
1 - 4:07
2 - 2:54
3 - 2:47
4 - 2:50
5 - 3:03
Total w/ rest - 19:43

As usual my grip is fried.  I always forget how much tire flips hammers my grip.  I could tell by my splits that I was breaking down.  Daniel I think stayed consistent.

Week of August 10 - 14

Several decent bike rides covering 8 miles.  Got a flat on one 3 miles out and walked a mile or so waiting to be picked up.
Abs and push-ups every day.
I have been very tired this week.

CC CrossFit

Kids did 1 mile warm up

5 Rounds
Kids ran 800 I ran 400
10 - Burpees
15 - Bench Dips
20 - Windshield wipers
20 - Lunges
30 - Sit-ups w/ a twist

When done w/ above

100/100 - Mirror runs
30 - Toes-to-bar

Kids did mile cool down I did 600 meters

Bike, Heavy bag, Abs

8 mile ride at am practice at decent pace on red barn.

Got back did drills

Kids ice bathed

When they left I hit the heavy bag for 30 min or so doing some ab movements on and off with a few pull-ups in there.  I am beat from this week.

After I ice bathed for 11 min.

Hoping this brings my legs out of the funk.

Hodgepodge

Tuesday we went camping and got 2 man kayaks so solid shoulder work.  Yesterday's workout.

Then today several kids and my coaches took the wooded trail and I was on the asphalt.  So of course I missed them.  I dropped the hammer looking for them.  Pedaled a hard 6 and covered 8 plus.  Did some of the drills and a few build ups with the kids too.

Ab work from today and Tuesday during stretching was brutal.  Time to get core in shape!

AM - rain storm kept CC kids inside. WOD

Kids ran 20 min inside

Then they did 5 rounds of the following.  I did 6.

6 Rounds
20 Body Squats
10 Push-ups (hand release)
20 SDLHP @ 45lbs
5 Burpees
1 min rest or stretch, ham string, quads, IT bands quickly.

Splits
1 - 1:42
2 - 1:41
3 - 1:40
4 - 1:38
5 - 1:43
6 - 1:38
Total time - 15:12

Then
100 rt leg mirror runs
100 lt leg mirror runs

30 toes to bar

1 Rope assent

10 pull-ups

Then I hit the heavy bag switching on and off with Lydia.

30 plus min of heavy bag work.

I stopped because I was beat.

Got home to shower and got on the scale and weighed 186 lbs.  have not been there in a while.  Kind of fired up right now.

Mountain bike riding w/ my girls on Little Sac trails

It was a little rough on the girls.  New Mtn bikes with larger frames and wheel bases.  The girls struggled on the technical stuff.  There was quite a bit of frustration.  Things will get better.  We covered I am guessing 10 to 12 miles on trails today.  Legs are pretty tired.  Braums ice cream and root beer floats after made it all better.

Forgot to post the best part of the day.  Emily got a flat with a mile to go.  I put her on my huge bike and ran the rest of the way in pushing her bike so we did not destroy the rim.