Biked with girls at the lake

Biked 5 plus miles with girls at Table rock by mom and dads.  Earlier this week.

Heavy bag, GHD's, Jump Rope, Tire Slams, Tire flips

3 Rounds
1 minute Heavy Bag combos
20 GHD's
100 Jump Rope
10rt/10lt tire slams
10 Tire Flips
2 min rest

Splits
1 - 4:59 - 5 tire flips
R - 2:00
2 - 5:45 - 10 tire flips
R - 2:45 threw up right as I was getting ready to start.
3 - 5:47 - 10 tire flips
Total time - 21:18

Had no plan this morning.  Threw something together.  Wanted more rounds but I was really not feeling it today.  First round I only did 5 flips.  Just did not feel right.  Second and third round they flowed.

Narrow grip bench, Pull-ups, Back squats, GHD's, Jump rope, rest then Sled Push, Goblet Carry

5 Rounds
10 Narrow grip bench @ 135lbs
10 Pull-ups
10 Back Squats @ 135lbs
10 GHD's @ 13.5lbs med ball w/ handles
100 Jump Rope Singles
2 min Rest

Splits
1 - no split
2min rest
2 - 3:20
2m r
3 - 3:47
2m r
4 - 3:25
2m r
5 - 3:10
Total time - 21:44 missing 1st round so probably 24?

Rest 20 min

5 Rounds
25 yard Weighted Sled Push 2 x 45lbs plates on sled
Run back to start pick up 100lbs dumbbell Goblet carry back
25 yard Sled push back to start
Run back pick up 100lbs weight Goblet carry back to start
Rest time equaled work time each round

Splits
1 - 1:40
Rest - 1:40
2 - 1:31
Rest - 1:30
3 - 1:36
Rest - 1:36
4 - 1:44
Rest - 1:44
5 - 1:31
Total time - 14:23 I think

Good workout today.  Energy better but not great.  As my splits show on the sled push 4th round got me.  The goblet carries were hurting my chest and back.  I kind of shifted weight to one side of my chest or the other.  Alternating each down and back.  My heart rate was 180 at 30 seconds after finishing.  Drank 1/2 gallon of water during workout today.

Last day CardioFitness class

Kids did 1 mile warm up
The Flowing Workout
600 meter run on grass or road - I ran all distances as prescribed on the road.
10rt/10lt SDLHP @ 40lbs KB
20 Crunches
600 meter run on grass or road
10rt/10lt Single arm KB Swings @ 40lbs KB
20 Crunches
600 meter run on grass or road
5rt/5lt Single arm KB Snatch @ 40lbs KB
20 Crunches
600 meter run on grass or road
5rt/5lt Turkish Get-ups @ 40lbs KB
20 Crunches
Transition Run 800 meters floppy
40 Hollow Rocks
10 Hand release push-ups
400 meter run
40 Windshield wipers
20 Bench dips
400 meter run
40 Crunches
20 Walking push-ups

Kids did 1 mile cool down.

Kids ran 14 miles yesterday.  We took it easy on the legs today.  Emily took an ice bath after the workout.

My splits
1 - 6:36 had to move and reset fans
2 - 4:36
3 - 4:20
4 - 7:29 - Turkish get-ups
5 - 5:32 transition run 800
6 - 3:55
7 - 5:40
8 - 5:39
Total time - 43:51

Energy is a little better than it has been.  Still did not feel as sharp as I should be.  I am super happy with the amount of running I have been doing.

AM CardioFitness class

Kids did mile warm up.

4 Rounds
800 meter run - I did 600 meters
20 Weighted Lunging Thrusters - I used 25lbs Dumbbells
20 Lever Pulls
10 Jumping Burpees
1 set of box and tire jumps - boxes from tallest to shortest then 3 of the biggest tires.  Jump or climb over any way possible

Splits - I should not put them down because they are awful.  Something is wrong with me.  I can barely function.  I think roughly 5 min slower a round than last year.  Now I was running further but no excuse I am a train wreck.

1 - 8:45 had to get Pyle the sit up bench
2 - 9:49 helped Lauren on how to do lunging thrusters
3 - 11:27
4 - 11:55
Total time - 42:58

Feel like death!

Workout after practice - I am beat!!!!

Planned on 5 rounds - slipped to 3 by the end

3 Rounds
1 min Heavy Bag
10 Pull-ups
10/10 Wall slams with 20lbs ball 10rt/10lt
30 Ball Slams 20lbs ball
40 Goblet Squats @ 45lbs
20 GHD's
2 min rest

Splits - you will see why I trashed the last two rounds.
1 - 6:34
2 min rest
2 - 7:38
2 min rest
3 - 7:48
Total time - 26:02

10 mile ride w/ Nathan and abs

Steady clip on bike with Nathan 10 miles

5 min abs
Bicycles
Leg lifts
Side crunches 30/30
Figure 4's 30/30
Penguins

Friday 7/15/16 Cardiofitness WOD

Dawt mill run got canceled yesterday so we will have to make up next week.

Today's WOD
Kids did 1 mile warm up
5 Rounds
600 meter run - I ran this too
20 Push-ups alternate rounds wide/narrow
30 KB Swings/SDLHP's
     Round 1,3,5 - KB Swings
     Round 2,4    - SDLHP's
40 Sit-ups w/ a twist/Lever Pulls
     Round 1,3,5 - Sit-ups w/ a twist
     Round 2,4    - Lever Pulls
When done with all the above
25 Toes to bar
100/100 Mirror Runs
 Kids 1 mile cool down

I am beat!

Wednesday 4th day of camp 7/13/16 Kayak - canoe trip for kids

In kayak - paddled my rear off.  I am whooped!

Wednesday - 4th day of camp 7/13/16 AM Ride

AM Ride - long ride right out of camp

Tuesday 3rd day of camp 7/12/16 - PM - Hodgepodge

PM - tube ride with kids. Lots of arm work rowing to get done in time.
Then
Short ride right out of camp
Then
Workout
Single arm KB Snatch
25 right arm/25 left arm = From ground swing KB over head to up position and let fall to the ground to reset.
Then
2 sets
25 Push-ups
50 Sit-ups w/ a twist
Totals - 50 push-ups, 100 Sit-ups w/ a twist

Tuesday - 3rd day JBD 7/12/16 - AM long hard ride

AM - long hard ride turning left out of camp 2 times.  1 time w/ boys 1 time w/ girls

Monday 7/11/16 - 2nd day of camp PM ride and workout

Long hard ride right turn out of camp.

Back at camp
100 SDLHP's @ 45lbs = 2:53 - unbroken
Then
250/250 - crunches = 500 crunches
36 Push-ups

Monday 2nd day of JBD camp - 7/11/16 AM ride

50 min ride left out of camp - oooofff.  No matter how many years I do this the first time up this hill I feel like death.

Sunday 7/10/16 - 1st day JBD ride and workout

PM - ride with runners - to right of camp.  In field and around.

Back at camp I did a workout.

100 KB Swings @ 45lbs - 3:06 unbroken
Then - 36 Push-ups; 200 bicycles

Sunday 7/10/16 - Day 1 JBD Camp

Early PM - Camp Set up. Helping Greg drive stakes for big tents.  Setting up all our tents and our big tent.

AM - Upper body Couplets

All couplets were 3 sets of 12 reps.
Level GHD's between each set 20reps

First Couplet
Narrow Grip Bench Press @ 135lbs
Incline Dumbbell Flys @ 55lbs

Second Couplet
Spider Curls @ 55lbs curl bar
Dips

Third Couplet
Triceps Pull-overs @ 55lbs curl bar
Full Range Dumbbell Shoulder Press - 25's, 30's, 35's

Fourth Couplet
Land mine press - 45lbs barbell w/ 45lbs bumper plate at 1 end
Lawnmower pulls - same weight as above

12 sets of GHD's 20 each set - total 240 GHD's

The Utility 2016 Cardio fitness

Kids did Mile warm up

HS 4 rounds MS 3 rounds
800 meter run - I ran 600 each round
Holding weights each exercise
10 - Bicycles - held 20lbs Dumbbells
10 - Push-press - held 20lbs Dumbbells
10 - Calf Raises - held 20lbs Dumbbells
10 - Iron Crosses - held 10lbs Plates
10 - Goodmornings - held 10lbs Plates
10 - Push-up high plank pulls
10 - Weighted sit-ups - held 20lbs Dumbbells
10 - Tire Slams
10 - Bench Dips
When done with above
25 Toes to bar
100/100 Mirror runs

Kids did 1 mile cool down

Heavy bag, Wall ball, Weighted GHD's, Pull-ups

7/6/16 - AM practice - bike 8 miles, 5 min abs
Today AM - Practice ride 6 plus miles, ABS 3 min because storm was coming in.

My workout after practice

4 Rounds
1 min Heavy bag
10 Wall ball @ 20lbs ball
10 GHD's @ 13.5lbs ball touching floor behind head
10 Pull-ups
Roughly 2 min rest

No time other than the timer tracking the min.  Took me 3 min or less each round.

AM ride with the girls, exercise at the lake

Rode 6 miles with the girls.

After ride/run I went down to the dock and did the following.
500 Crunches
Sets of 25 push-ups - to 100
500 Crunches
Sets of 25 push-ups - to 50
Swam roughly 200 meters
Sets of 25 push-ups - to 50

Total
1000 crunches
200 push-ups

Workout with the girls at Grandmas and Grandpas

Girls did 1 mile warm up while I wrote out the workout and laid towels down for them to do the down exercises.
Did this with my ladies.
4 Rounds
Run 800 meters - 1 lap around mom and dads subdivision.  I biked 2 laps per round = 1 mile
20 Body squats - I did KB Squats with 45lb KB
10 Lunges
20 Jumping squats - I just came to a high toe
10 Jumping Jacks
20 Calf raises
10/10 Donkey Kicks right/left
10/10 Fire Hydrants right/left
50 Glute ham raises
20/20 - Single leg flute ham raises right/left
10 Push-ups - I did 20 a round

Splits
1 - 11:35
2 - 13:31
3 - 14:07
4 - 14:04
Total time - 53:19 ooooff!

Ran to lake and swam with the girls when we finished.

This one put the hurt on all of us.

7/1/16 Elephant Rock hiking and climbing, back home, bike with girls, abs

Had a great time with the family today.