CrossFit with the kids

Kids did 1 mile plus warm up

6 Rounds HS
4 Rounds MS

400 meter run
10 Burpees
20 Lever pulls
10 Body squats up to a toe
50 Crunches
10 Iron crosses @ 10 lbs plates
1 Set of tire jumps

Splits
1 -
2 -
3 -
4 -
5 -
6 -
Total -

Upper body Couplets

My body is beat up!  Schedule, stress, inconsistent training.  Not sure what is the issue but I am a mess.  Just kind of existed this morning.

Performed in Couplets
Reps per set were:
12 - 11 - 10
Spider-Man curls @ 60lbs I think/Pull-ups
KB Curls @ 55lbs / 1 Rope climb
Bent over curl rows @ 85lbs / Alpha Press @ 70lbs KB
Arnold Press @ 30/35/40 lbs / Leaning flys @ 15lbs each side each set
Grenade Press @ 90lbs / Lawnmower Pulls @ 90lbs

Tried to do 100 crunches between exercises for the first few Couplets.  Forgot by last 2 couplets.  I was trying to finish so I could get home.

9/24/16 - Hermitage Invitational

Lots of running and biking

It it so hard a few times I went dizzy and foggy when I stopped.

9/23/16 - good ride in am and a hard ride at pm practice

AM - 3 miles

PM - 6 miles, Abs

9/21/16 - Holy cow!

Long run day.  Anna's truck broke down at the 10 mile turn around.  Had to tow it back in to the shop.    Started driving Chevy back to school.  Got 200 meters from the intersection of Hartford and Division and there was a guy and his wife pushing their car.  I jumped out and pushed them to Chicago street.  I would bet an easy 1/2 mile of pushing that car.  I was dripping with sweat and fried.  And of course the dang fitness tracker I wear tracked none of it because my arm was pushing the car not swinging.  I was pretty hacked.  Wanted to get a workout in today but the truck breaking down shattered that plan. Ended up getting a good workout in.

9/20/16 short weight room element after mid range run

Kids did 5 to 6 mile run

Then =

50 Crunches - I did 100
25 Push-ups "wide"
50/50 Mirror Runs @ 10lbs each arm

25/25 Figure 4 - I did 50/50
25 Push-ups narrow
50/50 Mirror Runs

150 Scissor kicks
25 Push-ups - wide
50 Butterfly's
25 - Push-ups - narrow

1 Rope Assent - I did several

9/18/16 weekend WOD

3 Rounds
5 Thrusters @ 135lbs
10 Pull-ups
15/15 Tire Slams
100 Bicycles
6 Tire Throws
2 min rest

Splits
1 - 5:10
2 min
2 - 5:29
2 min
3 - 4:40
Total - 19:20

Still exhausted from the week.  My training has been so inconsistent I just don't feel great.  I am struggling with a drive to hit a long hard workout.

9/16/16 - Abs on a rainy day

Homecoming this week has made things crazy.  A huge front came through and canceled the parade.  Coming down so hard for so long we had to run in the halls and do a very hard ab workout.

15 min run inside

10 min Abs!

Guys 20 Girls 15 push-ups

Jack hammers

Leg lifts 

Skopec's 30sec rt/30sec lft

Penguins 

Full body

Guys 20 Girls 15 Push-ups - short break

Flat abs

Obliques 30sec rt/30sec lft

Bicycles 

Lever Pulls 

Plank - belly down

Guys 20 Girls 15 Push-ups

Running intensive crossfit with CC kids

Kids ran 1 mile warm up
Round 1
800 meter and back run CF loop = 1mile, I ran to 400 mark and back.
25 - KB Swings - all rounds @ 55lbs
25 - Push-ups - wide
25 - SDLHP - all rounds @ 55lbs
50 - Figure 4 25 each side - I did 50/50
Round 2
Heartford to Division intersection - I ran to first entrance of primary.
25 - KB Swings
25 - Push-ups - narrow
25 - SDLHP
50 - Butterfly
Round 3
Front of HS down bus route far gate, MS - middle gate
25 - KB Swings
25 - Push-ups - wide
25 - SDLHP
50 - Bicycles - I did 100
Round 4 - only HS high Mileage kids full, low mileage to CF 400, no MS
Track Loop 1 lap - I ran to front of subdivision
25 - KB Swings
25 - Push-ups - narrow
25 - SDLHP
50 - Crunches - I did 100

After all above
20 Toes-to-bar
100/100 Mirror runs

1 mile cool down

Splits kind of - got stopped several times
1 - 10:49
2 - 16:08
3 - 16:09
4 - 14:35
Total time - 57:43 - got stopped several times

Very happy I was able to do this again.  Did it last year too.  Ran more this year than last just a bit farther in a few places.

Hard Bike

Biked a solid 12 miles with the kids on Max Loop.

Got a flat (again) but this time I was just a spot over a mile from school.  I did have to walk up the monster hill.

9/13/16 Home CC meet

Set up and break down not to mention coaching.  Hit 20,000 steps on the fit counter by the end of the day and that was not even calculating the time on the bike.

9/12/16 Painting course at practice

Would not usually count this.

The attachment was lost for the painter behind the kabota.  I had to walk pushing that sucker the whole way.

9/10/16 T-post driving - PM

set the rest of the posts for the meet

Drilled my head with the top of the post driver.  It caught the post and I had my hands high so I literally drove the driver into my head.  Busted my head pretty good.  Had thick CC ball hat on.  Probably kept me from getting more damage.  Saw stars and stumbled around the field for a while.  No stitches needed.  No way I was not concused.

Description I sent to Jen.  Right after it happened.

Driving one of the tall t-posts for the chute.  Top was over my head.  I lifted up for the drive down, the bottom lip of the driver caught on the post.  The solid steel top where my hands were on the handles plummeted to my head with the help of all my force I was using to hit the pole.  I feel like I stabbed a knife into my head through to the roof of my mouth.  What a great end to a beautiful day 😡.

9/10/16 early morning WOD

3 Rounds
400 meter run
1:30 Heavy bag combos
100 Jump rope singles
20 KB Swings @ 70lbs
50 Butterfly Sit-ups
10 Pull-ups
2 min rest

Splits
1 -
Rest - 2 min
2 -
Rest - 2 min
3 -

Busy week coming.  Wanted to be in weight room for a bit.

9/9/16 Ran Long hill Repeats - up Max Loop hill 305 meters long

Ran hard driving 5 x 305 meter long hill repeats

Recovery was walk/jog back down to start

9/8/16 Carthage meet - flat tire had to run/walk everywhere

Ran Hills with Anna

Anna got in a slight wreck.  Someone crossed the center line and hit mirrors.  Thank goodness that was all.  She was late to repeats so I ran the ups with her.  5 x 100 meter hill repeats.

9/5/16 Ran Hills with Anna

Anna got in a slight wreck.  Someone crossed the center line and hit mirrors.  Thank goodness that was all.  She was late to repeats so I ran the ups with her.  5 x 100 meter hill repeats.

Driving T-Posts at the course for meet next week

9/4/16 Upper body couplets

4 rounds of each couplet
Completing 12 reps each set
Narrow Bench @ 135lbs
Dumbbell Flys @ 55lbs

Dips - dip rack
Dumbbell Full Range Shoulder Press @ 30/35/35/35

Dumbbell - Grenade Push @ 100lbs
Dumbbell - Lawnmower Pull @ 100lbs

KB Curls @ 55lbs
KB Tricep press @ 45/40/40/40 lbs

Posting this the next day.  Pretty fatigued from this.

20 min Combos B.O.B. In the garage