AM / PM Stationary Bike

AM - 30min

PM - 30min

MASSIVE TIRE FLIPS

100 Tire Flips

Went 50 out from shed into practice field then 50 back to shed.

Did after track practice.  I will do this workout again.  I forgot to put a watch on it but I think it took just shy of 30 min. I did not race this one.

First day Track - Campus CrossFit, Good weather change up

Warm up

Run to Primary / Throwers @ teacher parking lot
100 Lunges on basketball court
Weight room
20 KB Swings @ 45lbs
50 Crunches I did 100
Intermediate Playground
1 set Monkey Bars
10 Pull-ups or jumping pull-ups
Weight room
20 SDLHP
50 Crunches I did 100
Hill behind softball field
1 sprint up hill
1 double leg hop up hill feet together
1 bear crawl up hill
Weight room
20 KB Swings
50 Crunches I did 100
Flag Pole
10 Wide Push-ups
10 Narrow Push-ups
10 Wide Push-ups
10 Narrow Push-ups
Weight room
20 SDLHP
50 Crunches I did 100

Soccer was on fields so Daniel added the softball field element.  I loved it!  Might add it in for the summer but on hill at soccer field.  I did not to the running part today because of supervision but I did each exercise.  Funny how much different this felt at 60 degrees and not 80 plus with high humidity.

Did 30 min on Stationary Bike in the AM

60minutes Stationary Bike

Long Bike Ride with Jen and Emily 1 hour 20 min

Heavy Bag, Jump Rope, Crunches, Sit-ups, Weighted Box step ups, Butterfly Sit-ups, Weighted heavy bag combos

3 Rounds
1min Heavy Bag
50 Jump Rope Singles
100 Crunches
Weighted box step ups increasing in size.  12in, 12, 24, 30, 36in; w/ 30lbs dumbbells
50 Jump Rope Singles
25 Butterfly Sit-ups
1min Heavy Bag combos holding 10lbs dumbbells
Rest

Glutes are on fire from leg workout 2 days ago.  Sit-ups were rough on the posterior.  Took Splits but they suck so I am not posting them.

Biceps / Shoulders Couplets

Reps per sets - 10 - 10 - 9 - 8 - 8

Superset Couplets

KB Curls @ 70lbs / Rope assent

Alternating grip pull-ups palms out, palms in, alt grip, all chin ups then, alt grip pull-ups to right and left Shoulders  / Spider Curls @ 65lbs first 3 sets last 3 or so reps finishing with a bump at the top from Daniel.  Last 2 sets at 55lbs no help

Arnold's @ 30lbs / Land mine press @ 100lbs

Dumbbell Shrugs 55, 60, 70lbs / Incline Military Press @ 15lbs Dumbbells

AM / PM Stationary Bike 30 min both sessions

AM and PM Stationary Bike 30 min each

2/22/17 AM 30min Stationary Bike

2/23/17
AM & PM Stationary Bike

LEGS!!!!!!

Reps per movement per set - 10 - 10 - 9 - 8 - 8

Perform as a superset couplet

Front Squat @135lbs supposed to use chains opted out but went AtoG / stretched bungee chord height and distance jumps double leg reaching for rope strung across top of racks.

Hack Squats @ 135lbs / Stretched Bungee chord backward jumps

Single leg Goblet Squats one foot on bench behind @ 40lbs KB / Weighted Back Extensions @ 35lbs

Chest/Tricepts Couplets w/ Daniel

reps - 10 - 10 - 9 - 8 - 8
Each couplet completed as quickly as possible

Chained bench Press chain doubled 2 times @ 145lbs on bar / Incline to decline Dumbbell flys 55, 60,65
Dumbbell Triceps ext. @ 35, 45, 55lbs / Ring Dips
Incline to Decline Dumbbell Flys @ 15lbs / Ring Push-ups set wide in rack Pull in
KB Nose Breakers no chain 40lbs / Ring Flys


Max effort punching bag

3 days Post Armageddon

Came in this morning at 7:30.  Wanted some movement hoping to push out some of the soreness.

No real pattern just did these
15 Pull-ups
4 sets of 10 GHD's
2 sets of 25 KB Swings @ 35lbs
4 sets of 20 lunges
5 sets of Jump Rope 50 to 100 reps
3 x 400 meter runs
4 x 45lbs Turkish get ups

Bench Press
10 x 135
6 x 185
6 x 185
6 x 185
10 x 135

Armageddon

Armageddon

100 Pull-ups - grip went pretty quickly

100 Toes-to-bar - by 30 my grip was gone.  I had to cheat and use my wrist straps to stay on the bar.

100 Front Squats - w/ 45lb bar

100 Burpees 

100 Rope Climbers 

100 sec Wall-sits 

100 Push Press - @ 45lbs bar

100 sec Plank 

100 Wall Ball 20lb ball 

100 Push-ups 

100 Crunches 

100 Body Squats 

TOTAL TIME - Did not have an accurate time today.   Started after boys by about 8 minutes.  

I also gamed this one combining some exercises.  Push press and arope climbers.  25 of each till done.  I am re-typing this 3 days after completion and I am still not recovered.

2/16/17 Stationary Bike x 2

Boxing work w/ Craig

Craig met me this afternoon to start teaching me boxing drills. He used the hand pads and I had the gloves.  Had a blast!  Craig is awesome.  Great at coaching me through this.  I am whipped.

AM & PM Stationary Bike

AM - 35 minutes

PM - 30 minutes

PM Hill Repeats Max Loop Hill

Biked with boys over to Max Loop hill

Ran 6 x 400 plus meter hill repeats

Splits - Kind of?
Rest was walk back down
1 - no split
Rest
2 - 1:10
R - 3:21
3 - 1:28
R - 3:38
4 - 1:16
R - 3:42
5 - 1:17
R - 3:53
6 - 1:16

By #2 I was toast.

AM and PM Stationary Bike

40 Min AM
30 Min PM

Run, Tire Flips, Jump Rope, Bicycle abs, Tire Slams, KB Swings

3 Rounds
400 run
6 Tire Flips
50 Bicycles
10/10 Tire Slams
50 Jump Rope Singles Black vinyl rope
25 KB Swings
50 Jump Rope Singles black and gold plastic
2 min Rest
Splits
1 - 6:37
R - 2min
2 - 6:25
R - 2min
3 - 6:22
Total w/ rest - 23:26

30 min Stationary Bike

Shoulders, Arms

Reps and Sets
12,12,11,10

Couplets
Rope Climb/Seated dumbbell curls Hammer grip up Palms down headed back down 25 and 30lbs dummbells
Pull-Ups alternate grip / Spider Curls @ 50lbs curl bar
Arnold's @ 20lbs dumbbell / Shrugs @ 45lbs dumbbell
Alphas behind head @ 40lbs / Rings shoulder gauntlet
Tilted Flys @ 20lbs / Bench facing Incline Flys/shoulder press @ 15lbs, start below hips swing up to shoulder then overhead press.

Not bad today.  Good to be in with Daniel.  Does not happen enough these days.  Corporate fitness challenge starts tomorrow so between walking, Stationary Bike Riding, Bike Riding and my normal working out regiment I am either going to get in tremendous shape or wear out.  We shall see.

2/11/17 Stationary Bike

30 Min Fat Burn Setting @ 90rpm's

Chest, Triceps

Rep count for Couplets
12 - 12 - 11 - 10

Chain doubled (4) Bench press @ 135lbs / Incline to Decline Dumbbell press @ 55lbs
Chain ends hooked (2) wide grip incline bench @ 115lbs / Incline palms up Flys @ 20lbs dumbbells
Behind head Y @ 20lbs Dumbbell / Ring Push-ups

Gave blood yesterday.  Felt decent today.  Did not push crazy hard.

30 min Stationary Bike - Fat Burn setting

Sled Pull, Push-ups, Crunches

8 Rounds
Weighted Heavy Sled Pull - Length of drive way and back.  Pull until I was at grass on far side of street, turn, then back to front corner of dog fence.  Took Split here.
Then 3 min active rest.
20 Push-ups
100 Crunches

Start next round/Pull at 3 min marker.
Splits
1 - 1:29/3:00
2 - 1:30/3:00
3 - 1:24/3:00
4 - 1:25/3:00
5 - 1:24/3:00
6 - 1:23/3:00
7 - 1:17/3:00
8 - 1:23/1:52
Total time - 34:08

Supposed to meet Daniel this morning for leg WOD.  Em got the stomach flu last night at 3am.  Steady stream of puke till around 5.  Poor kid.  I did not get much sleep.

Jump Rope, Heavy Bag, GHD's, Barbell Heavy Weighted walk

4 Rounds
200 Singles - Jump Rope - rubber chord
2 minutes Heavy Bag
20 GHD's
30 yard Heavy Barbell Weighted Walk - Across Shoulders @ 185lbs
20 Heavy jump rope
100 Singles - Jump Rope - wire core rubber coating
2 min rest

Splits
1 - 7:37
2 min rest
2 - 7:41
2 min rest
3 - 7:23
2 min rest
4 - 6:53
Total w/ Rest - 30:36

Back and hips are really bothering me.  Feet Are hurting from the hall way sprints.

Turkish-get-ups, Abs with the girls

10 Turkish-get-ups
Sets of 2
@ 65lbs Barbell

Hallway sprints

Daniel and I did sprint blasts up the ramp in the math hall.  Roughly 50 meters.   One minute rest.

50 meters x 11 repeats

Started afternoon with AB set with Brad and the speed training kids