Early AM hot laps at the track on bike

It's been a few days and I really needed something.

Band kids needed to go early so we met at the track at 5 am.  While they warmed up I was hot lapping the track.

On their recovery I was hot laping the track on my bike.

Legs were on fire and I am exhausted still several hours later.

Great workout.  I covered my guess 7 miles maybe more.

SBU Invitational

Lots and lots of running today.

Girls 4 x 8 shattered the school record and meet record and ranked 1st in the state.  9:33.  Holy cow.  Allison also ripped up the 800 running a 2:16.  Nathan popped off a 4:29 mile.
4 x 8 splits
Alena - 2:24
Kelie - 2:26
Hollie - 2:24
Allison - 2:17
9:33

27 mile ride w/ Jennifer @ Oklahoma City Marathon

Pull-ups, Goblet Squats, Push-ups, Crunches, KB Swings, SDLHP

Late at hotel weight room
Wanted to get some movement in nothing was rushed.

Did 3 sets
10 pull-ups
20 Goblet Squats @ 45lbs
25 Push-ups
50 crunches
20 KB Swings
20 SDLHP @ 45lbs

Stationary bike, Crunches, Push-ups

30 minutes Stationary Bike - Manual setting 6

1000 Crunches

100 Push-ups

100 meters of Burpees

100 meters of burpees
Hand walked out to push-up position.  Did burpees from there.  So body length covered with each Burpee.
Took split at 50 meters
Splits
50 - 3:20
50 - 6:05
100 meters - 9:25

Did this on the track after practice.  Front stretch.  Legs are stiff from the lunges Tuesday.  Strange, I almost was twice as slow on the second 50 meters. Did not feel that slow.

Hillcrest Relays

Running for the races.  Lots of back and forth from start to 200.  Raced Taylor back and forth during 4 x 4.

Lunges, Push-ups

220 yards of Lunges on the turf at JFK

100 Push-ups

4/17/16 - Bike with the girls

3 mile Bike with girls

4/17/16 Box Jump, SDLHP

Set clock for 12 minutes
1 minute - 36 inch Box Jump - 14
1 minute - 115lbs SDLHP - 12
2 minutes - 36 inch Box Jump - 22
2 minutes - 115lbs SDLHP - 21
3 minutes - 36 inch Box Jump - 30
3 minutes - 115lbs SDLHP - 31

Total reps
Box Jumps - 66
SDLHP - 64
Total - 130

Run, Heavy Bag, Goblet Squats, Pull-ups, Butterfly Sit-ups, KB Snatch, Butterfly leg lifts, Single arm SDLHP

Warm up run 400 meters lots of stretching and massage w/ softball on glutes, hips and ham strings.
4 Rounds
Heavy Bag
15 - Goblet Squats
10 - Pull-ups
25 - Butterfly Sit-ups
5/5 - Single Arm KB Snatch
20/20 - Leg Lifts
5/5 - Single arm KB SDLHP
2 min rest

Splits
1 - 4:20
R- 2m
2 - 5:02
R - 2m
3 - 5:53
R - 2m
4 - 5:19
Total w/rest -

I am beat from yesterday.  We got back at 2 and I was not in bet till 3.  Ran like crazy for all the races.  Girls 4 x 8 broke school record 9:.44.01.  Ranked 1st in the state right now.

Pitt State - Running

Running like crazy cheering for kids.  Wish I had a pedometer I covered some serious mileage today. My low back and hamstrings are on fire.

Early AM WOD, Toes-to-bar, Burpee Pull-ups, Bar Burpees Clean and Jerk

4 Rounds
10 Toes-to-bar
10 Burpee Pull-ups
10 Burpee clean and jerk push-up on bar @ 75lbs
Sprint down and back length of weight room

Splits
1 - 2:27
2 min rest
2 - 2:51
2 min rest
3 - 2:38
2 min rest
4 - 3:04
Total time w/ rest - 16:50

We had planned 5 rounds.  We opted for 4.  It was a good thing I fell off the planet round 4.  I am logging this almost 8 hours later and I am still toast.  Great workout though!

PM WOD w/ Anna and Emily

3 Rounds each set/station on the min every min
Sit-ups w/ a twist
Lunges
KB Swings @ 45lbs
Punching Combos
Sled Pull 25yards down 25 yards back w/ 75lbs on sled

Fun to do one with the ladies. They had 25lb KB.  Roughly 25 to 30+ reps per station

4/9/16 PM ride with the girls and puppies, abs and push ups

girls ran 3 and 4 miles

I rode with them.  We did abs and push ups.

4/9/16 Early morning WOD

5 Rounds
10 Dumbbell Thrusters @ 40lbs each arm
  1 Set Box jumps - 5 boxes starting @ 24"  up to the tallest cage box
10 Dips
10 Dip rack pad slap alternating arms
10 Dip rack supine pulls
5/5 single leg bench goblet squats @ 55lbs
200 single jump rope
Rest 90sec, 90sec, 2min, 2min

Splits
1 - 3:29
1:30 rest
2 - 3:39
1:30 rest
3 - 3:55
2 min rest
4 - 4:26
2 min rest
5 - 4:00
Total time - 26:32

10 min rest

20 min Heavy Bag combos.

Loved the flow but the jump rope killed both of us.  Calves were on fire.  Next day my glutes and hips were sore.  Calves were not, strangely.  Great workout.  We were beat.  If Daniel had not been in this with me I would have quit after 4.  As you can see round 4 was awful.

4/8/16 re-work rocks out front.

moving huge rocks for landscaping

4/6/16 Stationary Bike, Crunches, Push-ups on wobble pillows, body squats on wobble pillows,

Short WOD
2 rounds
25 Push ups on wobble pillows
50 Crunches
25 Body squats on wobble pillows
10 min stationary bike

Box jumps, Pull-ups, Lunges, Sit-ups w/ a twist, Goblet Squats

5 Rounds
10 Box jumps - Tall blue boxes
10 Pull-ups
20 Lunges
20 Sit-ups w/ a twist
10 Goblet Squats
1 min rest

Splits
1 - 2:28
2 - 2:22
3 - 2:19
4 - 2:33
5 - 2:21
Total time w/ rest - 16:05

Track meet in Bentonville Ark

a long day
Got home at 1:30am
Ran tons today.  Legs are shot.  Hamstrings are crazy sore.  Kids had a good day.