Sit-ups w/ a twist, Tire Slams, Tire Flips, Wall-ball explosions

3 Rounds
30 Sit-ups w/ a twist
10/10 Tire slams 10rt/10lft
5 Tire slams
1 min rest

Splits
1 - 2:41
1min
2 - 2:39
1 min
3 - 2:24
Total w/ rest - 9:45

50 - Wall-ball Explosions
25 - 1:24
2 min rest
25 - 1:22
Total w/ rest - 4:46

Did something quick to be done when girls finished.  They came in to get a workout done.

Abv. Bench, Farmer carry, Overhead lunge, GHD's, Burpees

Bench Press
10 x 135
5 x 185

5 Rounds - only timed rest
D/B Farmer Carry
10 Weighted overhead lunge @ 45lbs
15 GHD's
10 Burpees
1 min rest

Daniel is getting sick and I was just feeling off.  We flowed through this and I was pretty rough feeling by the end of each round.  It was a good day to do what we did.

1/28/16 Ninja jumps, jumping push ups, goblet bench squats, Turkish get ups, jump rope

6min x 6min x 6min
10 Ninja Jumps
10 Claping push ups
10 Bench goblet squats
5/5 Turkish get-ups
100 Jump ropes

Complete reps and exercises as fast as possible what ever time is left is rest time.

Splits
1 - 4:32
R - 1:28
2 - 4:30
R - 1:29
3 - 4:40
Total - 16:40

Good flow.  Tough workout.  My energy level is really struggling.

Day of movement - recovery

6 Rounds
10 Goblet Squats @ 55lbs
10 Floating KB Swings @ 45lbs
  4 Turkish Get Ups @ 45lbs bar
  5 Pull-ups
10 Toes to bar

Wanted some movement today.  Just kind of threw this together.  No rush.  Just flowed from one movement to the next.  Had a sweat rolling by the end.

Box jump, GHD's, Back extensions, Thrusters

4 Rounds descending rest
10 tall blue box jumps
15 GHD's
20 Back extensions
5 Thrusters
Rest 90sec, 60sec, 30sec

Splits
1 - 2:11
R - 1:11
2 - 2:08
R - 1:00
3 - 2:18
R - :30
4 - 2:47
Total time w/ descending rest - 12:07

Interesting development yesterday afternoon.  My left shoulder feels like it is slowly separating.  My arm began to feel heavy.  This is the shoulder with a knot on it.  The knot is so sensitive that just lightly touching it is painful.  Daniel tried to come up with some exercises that did not irritate it.  Seemed to do pretty good.  Thrusters were pretty tough.

Bench press, partner ball slams, Dips, Dip rack pad slap sit-ups, Dip rack hanging rows, Burpee pull-ups

Started day w/ Bench Press
10 x 135
5 x 185
4 x 225
4 x 225
4 x 225
Shoulder held up again.  Still don't think I am going to do bench with any regularity.

3 Rounds
10/10 Partner Ball Slam Throws - @ 20lbs ball
20 Dips
20 Dip rack pad slap sit-ups
20 Dip rack hanging chest rows - feet up in rack holding grips
20 Burpee pull-ups
2 min rest

Splits
1 - 5:31
2 min rest
2 - 6:23
2 min rest
3 - 7:01
Total w/ rest - 22:59

This one put the hammer on me.  I hurt badly.  Thanks Daniel for coming in.

5 plus mile hard ride on red barn Fartlek with team

5 plus mile Fartlek w/ guys on Red Barn

1 - 60 second surge
3 min rec
1 - 90 sec surge
3 min rec
1 - 90 sec surge
3 min rec
1 - 90 sec surge
3 min rec
1 - 60 sec surge = did something new with the boys.  Charles was hurting.  Had him set pace on surge, 4 others were packed behind.  At start one man takes Charles shoulder and sits on him for 10 seconds.  At 10 second mark that man surges up and another man surges to Charles shoulder.  That man sits for 10 sec and then surges up to start front pack.  Continue to cycle from back till last man is on shoulder for 10.  At 40 second mark he surges to pack and they all go for broke for last 20 sec. Boys responded well.  This is the first time I have done this with these guys.  I was very proud of them.  They made it look like we had done it 100 times.

Long recovery
On bus route we hit a last blast of 30 seconds.  Fun to watch them battle each other!

I was beat and it was a great workout.  Charles ended up getting more done than he thought he could!

Plan on hitting some abs later tonight.  I have been pretty sore since last workout.

Heavy bag, Toes to bar, Burpees, Sit-ups w/ a twist, Lunges

5 Rounds
2 min heavy bag combos - bag was frozen solid limited options on punches.  Apparently I did not get it dry the last time it got wet.
20 Toes to bar
10 Burpees
20 Sit-ups w/ a twist
20 Lunges
2 min rest

Splits
1 - 5:32
2min rest
2 - 5:27
2 min
3 - 5:26
2 min
4 - 5:06
2 min
5 - 4:50
Total w/ rest - 34:34

Had not worked out in the weightroom since last Wed because of being sick.  Stationary bike last night.  Nathan was in and watched.  He said it looked like I did when I work out sick.  Ha!  He hit it on the head.  I was just the other side of sick.

1/19/16 Stationary Bike

Freezing rain moved in.  We were let out of school 15 min early so we all got home quick.  Crazy but roads were awful.  Cars in ditches everywhere.

Around 9:00 I got on the stationary bike.

30 minutes on the fat burn setting.  Rolling pretty good.  85 to 90 plus rpm's.

This was my first workout back since last Wednesday.  I had been sick for several days and I needed the break.   Slept all day Saturday and a bit on Sunday.

Run, Pull-ups, Push-ups, Butterfly sit-ups, Toes-to-bar, KB Swings, SDLHP

800 meter run warm up

4 rounds - easy
10 Pull-ups
10 KB Swings @ 40lbs
10 Butterfly Sit-ups
10 Push-ups
15 Toes-to-bar
10 SDLHP @ 40lbs
Run 400 meters

Trying to recover today but wanted some movement.  Still was tired.

Body Squat, Mason Twists, Push-press, Lunges, Ironcross, Butterfly sit-ups

4 Rounds
50 Body Squats
75 Mason Twists
20 Push-press @ 45lbs
50 Lunges
10 Iron Crosses
50 Butterfly Sit-ups

Splits - a mess, I think I did extra stuff or just sucked today.
1 - 5:07
2 - 6:21
3 - 7:17
4 - 7:10
Total time - 25:57

My guess is I just sucked today.

Bench Press, Crunches

Bench Press
10 x 135
5 x 185
5 x 225
4 x 225
4 x 225
10 x 135

1000 Crunches

Have not benched seriously for quite a while.  Shoulder felt decent.

Jump Rope, Thrusters, Chest to bar Pull-ups

5 Rounds
20 - Jump rope
10 - Thrusters @ 95lbs
5 - Chest to bar Pull-ups

Splits
1 - :57.83
2 - ???
3 - 3:09 forgot to hit split
1 min rest
4 - 1:43
5 - 1:55
Total time - 8:46

Man this hurt!  Still sick and body is not responding well.  I was able to do everything unbroken but the jump rope.  I can only assume balance is off with the sinus infection stuff.  A few of the rounds I did unbroken on the jumps but not all of them.  Did this with Daniel 6:30am.  Good to have a good bud in.

1/8/16 KB Swing, Goblet Squats, SDLHP, Box Jumps

5 Rounds
10 KB Swings @ 55lbs
10 Goblet Squats @ 55lbs
10 SDLHP @ 55lbs
5 Short box jumps

Splits
1 - 1:07
2 - 1:27
3 - 1:38
1 - min rest
4 - ??
5 - 2:48 forgot to hit split last round
Total time - 7:00

Between hard hilly ride and my yuck this was tougher than it should have been.

1/8/16 Fartlek ride w/ boys 5 miles

5 mile hard ride.  With my head cold/sinus infection I have I was hurting.  Last surge the guys did I barely could yell out to tell them time was done.

1/7/16 Dumbbell push-up rows, Dumbbell military press, Push-ups w/ a clap, crunches

5 Rounds
5 Dumbbell Push-up rows - 1 push-up then row to chest Rt then lft side
10 Dumbbell military press 10 each side so 20 total
5 Push-ups w/ a clap
25 Crunches

Splits
1 - 1:21
2 - 2:22
3 - 2:22
4 - 2:32
5 - 2:14
Total time w/ 40lbs weights - 10:53

Wow this one burnt.  Used 40lbs Dumbbells.  Shoulders were on fire.  Getting sick had a rough night last night.  Sinus infection.  Did right next to Daniel.

Abbreviated Burpee Bonanza

5 Rounds
5 bar over burpees
5 burpee pull-ups
5 box jump burpees - tall blue boxes
5 burpees toes to bar
5 standard burpees
2 min rest

Splits
1 - 2:22
R - 1:35
2 - 2:25
R - 2:00
3 - 2:50
R - 2:00
4 - 2:42
R - 2:00
5 - 2:38
Total time w/ rest - 20:34

Wow even abbreviated this sucks.

1/4/16 - Box Jumps, Thrusters, Pull-ups

5 rounds
3 min AMRAP
7 box jumps 24" box
5 Thrusters @ 95lbs
9 Pull-ups
At end of 3 min count rounds
1 min rest

Rounds and reps
1 - 3 rounds + box jumps
2 - 2 rounds + box jumps
3 - 1 round 3 box jumps
4 - 2 rounds + 3 box jumps
5 - 2 rounds + 5 box jumps

Just could not maintain and push.

1/3/16 bike ride with my girls to river and back

Annual January 1st - Death by sit-ups

1 rep shy of 32 full rounds. Buzzer went off as my back was coming off the floor.  Pretty much a full round short of last year.  Feet were anchored.  Did this in family room feet under sofa with blue mat under me.  These were full sit-ups.  Shoulders and head touched and chest about 1 or two inches from  knees.

32 rounds = 528 sit ups

Brush clearing and big brush pile burning, yesterday too

Did his the last two days.  Today was a long day.

Also did a short WOD on the 30th that I forgot to post.

5 sets
20 - military push ups
10 - strict pull-ups
100 - jump rope