Heavy Bag, Jump Rope, KB Swings, GHD's, Body Squats, SDLHP

3 Rounds
1 min Heavy Bag
100 Jump Rope Singles
20 KB Swings @ 70lbs
15 GHD's
20 Body Squats
15 SDLHP @ 70lbs
2 min Rest

Splits
1 - 4:27
R - 2 min
2 - 4:33
R - 2 min
3 - 4:19
Total w/ rest - 17:20

Heavy bag, Ninja Jumps, GHD's, Lunges, Bench Press, Jump Rope

5 Rounds
1 minute Heavy Bag
10 Ninja Jumps
20 GHD's
30 Lunges
20 Bench Press @ 115
100 Jump Rope Singles
2 Minute Rest

Splits
1 - 5:56
Rest - 2 minute rest
2 - 5:26
Rest
3 - 5:35
Rest
4 - 5:47
Rest
5 - 5:29
Total w/ rest - 36:15

10/29/16 - District meet - Champions x 2

Ran like crazy today.  Warrensburg course is spread out a bit but not conducive for a bike.  Ran all over today.  Between the running and the stress of getting the kids ready I was whooped and dragging by the end of the day.

10/26/16 mileage on bike and abs

AM - 5 miles hard on bike

PM - 9 mile decent pace ride

Ab set/push-ups

Evening WOD - B.O.B., Abs, Weighted Box alternating step ups, Abs, Push-ups

3 Rounds
1 min B.O.B.
30 Butterfly Sit-ups
15RT/15Lft Weighted Step-ups @ 45lbs KB
30 Sit-ups with a twist
30 Push-ups
1:30 Rest

Splits
1 - 5:52
2 - 5:26
3 - 5:15
Total - 19:34

Long ride on the bike at practice

Kids had long recovery today.

I rode a hard 6 then covered the last 5 with the boys back into school.

LUNGES

Team had 400 meter race pace repeats today.  They did awesome.  I wanted a workout but had to get to Alpha House banquet.  So I did 200 meters of Lunges.  Did not time this.

Butterfly sit-ups, B.O.B., Lateral Goblet Squats, Crunches, KB Curls, KB Tricep extensions, Sled pulls

2 Mile ride while Emily got in a run

3 Rounds
25 Butterfly Sit-ups
1 min B.O.B. Combos
5rt/5lt Lateral KB Squats @ 45lbs
50 Crunches
20 KB Curls @ 45lbs
50 Crunches
20 KB Tricep extensions @ 45lbs
1 Down and back Sled-pull @
3 min Rest

Splits
1 - BF sit-ups - :46
B.O.B & Rest of movements - 5:41
Rest - 3 min
2 - BF sit-ups - :47
B.O.B & Rest of movements - 6:03
Rest - 3 min
3 - BF sit-ups - :58
B.O.B & Rest of movements - 6:12
Total time w/ rest - 26:29

This thing tore up my legs.  Hamstrings were on fire by round 2 of lateral Squats.  Man I am a sisssy. Have to get back to some level of consistency working out.  Splits show me falling off the map.

10/13/16 400 run, Leg lifts, Goblet Squats, KB Swings, Sit-ups w/ a twist, Pull-ups, Tire Slams

Split workout today because of storm yesterday.

Some kids just ran 6 to 8 miles

Others ran 2 to 3 miles then to weight room.

I biked almost 3.

Then :

5 Rounds

400 meter run

20 Leg lifts

10 Goblet Squats @ 70lbs

20 KB Swings @ 70lbs

20 Sit-ups w/ a twist

10 Pull-ups

10rt/10lt Tire Slams

Kids had 1 to 2 mile cool down.

I was moving very slow today!

CC Practice - Dodge Ball, and 50 Burpees

Storm rolled in and kept us in from a long recovery run.  So we played some dodge ball and I did some Burpees with Kellan.

10/11/16 Conference Meet

We ran our conference meet today.  Lots of biking and running.  Kids did amazing.  The teams won every race.  MS boys and girls, JV boys and girls, Varsity boys and girls.

Ninja Jumps, Heavy Bag, Jump Rope, Tire Slam/Flips, Butterfly sit-ups

400 meter run warm-up

3 Rounds
5 Ninja Jumps
1 minute Heavy Bag
100 Jump Rope Singles
1 Tire Flip / 5rt/5lt Tire Slams x 5 Times
30 Butterfly Sit-ups
2 min Rest

Splits
1 - 6:06
2 - 6:01
3 - 5:46
Total w/ rest - 21:53

Bike, Burpees

Rode 5 miles with the girls

50 Burpees for time
1 - 42.52
2 - 45.58
3 - 44.91
4 - 45.10
5 - 45.15
Total time - 3:43

Thrusters, Pull-ups, GHD's, Tire Throws

AM - rode 3 miles

PM - ran over a mile on soccer field, 3 big loops.  Walked 3 laps around game field.

Then - after practice

6 Rounds
3 Thrusters @ 135lbs
6 Pull-ups
9 - GHD's
6 - Tire Throws

Splits
1 - 3:08
2 - 3:03
3 - 2:46
4 - 2:46
5 - 2:32
6 - 2:13
Total time - 21:30

I needed a workout.  My body was begging for something.

Catholic Invitational

Great meet.  Lots of biking and running.

Packing today.  Kids did great.

10/1/16 Chile Pepper Festival

Lots of biking and running around.

Kids did great!

9/29/16 Ran a mile plus on the grass, Abs