Monday 5/11 - OPT Repeats - Day 57
4 years ago
Monday, July 31, 2017
7/26/17 went back to 1 mile Stair and finished it and then some
Anna, Emily and I hiked up 1 mile stair. Got to top them hiked to the true summit. Climbed up to the top and took some pictures. Ran back down stairs to the 1/2 way point and then ran the rest of the way down the trail again.
7/25/17 Hike Run 1/2 way up 1 mile Stairs
We made it up 1/2 of 1mile stairs then had to abort the mission. Had to run down the trail for 2 miles to get back to the parking lot to get ready to go up Pikes Peak.
Went up Pikes Peak and hiked around. Fun being in the thin air.
Went up Pikes Peak and hiked around. Fun being in the thin air.
July 22nd Long AM Ride
Got up at Sunrise in Colorado Springs. Went for a hilly ride from the camp ground to Garden of the Gods. Biked for an hour easily.
Tuesday, July 18, 2017
AM CardioCrossFit with the team
Kids did 1 mile warm up
4 Rounds
800 meter run - I ran 600
20 - Weighted Dumbbell Thrusters - I used 30lbs each arm
20 - Lever Pulls
10 - Burpees with a good jump at top
1 - Set of Box Jumps or climbs. Set up from tallest to shortest. Get over them any way you can.
When done with above
20 - Toes-to-bar
100/100 Mirror Runs
Kids did 1 mile cool down.
4 Rounds
800 meter run - I ran 600
20 - Weighted Dumbbell Thrusters - I used 30lbs each arm
20 - Lever Pulls
10 - Burpees with a good jump at top
1 - Set of Box Jumps or climbs. Set up from tallest to shortest. Get over them any way you can.
When done with above
20 - Toes-to-bar
100/100 Mirror Runs
Kids did 1 mile cool down.
Sunday, July 16, 2017
AM With Daniel - LEGS!!!!!!!!!!!!!!!!!!!!!!!!!
Couplets
1st set reps
10-10-10-10
Rope on bar Dead-Lift - Set up like Rope curls just kept deep between legs
Weighted Bag Step ups 10 reps each leg
90 seconds rest after each couplet
2 minutes rest before next couplet
Reps 12-12-12-12
Back Squats @ 135lbs - Went light as usual to save back, but went deep
Weighted Lunges @ 35lbs Dumbbell each arm 12 each leg
75 seconds rest
90 seconds rest
Reps 14-14-14-14
Weighted single leg Bridges @ 25lbs plate on hips - 14 each leg
Partner Hamstring drops
60 seconds rest
2 minutes rest
3 x Partner Pulls
This was rough today. My legs were shaking like crazy by the bridges. My legs and feet were trembling.
Legs are shot from the week.
1st set reps
10-10-10-10
Rope on bar Dead-Lift - Set up like Rope curls just kept deep between legs
Weighted Bag Step ups 10 reps each leg
90 seconds rest after each couplet
2 minutes rest before next couplet
Reps 12-12-12-12
Back Squats @ 135lbs - Went light as usual to save back, but went deep
Weighted Lunges @ 35lbs Dumbbell each arm 12 each leg
75 seconds rest
90 seconds rest
Reps 14-14-14-14
Weighted single leg Bridges @ 25lbs plate on hips - 14 each leg
Partner Hamstring drops
60 seconds rest
2 minutes rest
3 x Partner Pulls
This was rough today. My legs were shaking like crazy by the bridges. My legs and feet were trembling.
Legs are shot from the week.
7/14/17 CardioFitness Class Post Camp WOD
Camp kids ran 13.7 DAWT MILL RUN Yesterday
Kids did 1 mile warm up
High School 5 Rounds ; MS 4 rounds
600 meter run - I ran full distance too
20 Push-ups alternate rounds wide/narrow each round
30 KB Swings/SDLHP @ 55lbs KB
Round 1,3,5 - KB Swings
Round 2,4 - SDLHP's
40 Sit-ups with a twist/Lever Pulls
Round 1,3,5 - Sit-ups with a twist
Round 2,4 - Lever Pulls
When done with all the above
25 Toes-to-bar
100/100 Mirror Runs
Kids did 1 mile cool down
I am whooped. I took splits but they were all over.
Kids did 1 mile warm up
High School 5 Rounds ; MS 4 rounds
600 meter run - I ran full distance too
20 Push-ups alternate rounds wide/narrow each round
30 KB Swings/SDLHP @ 55lbs KB
Round 1,3,5 - KB Swings
Round 2,4 - SDLHP's
40 Sit-ups with a twist/Lever Pulls
Round 1,3,5 - Sit-ups with a twist
Round 2,4 - Lever Pulls
When done with all the above
25 Toes-to-bar
100/100 Mirror Runs
Kids did 1 mile cool down
I am whooped. I took splits but they were all over.
7/13/17 DAWT MILL RUN
I rode with the kids. Looping now and again.
I am guessing I rode roughly 17 miles.
Because of the flood ripping out the bridge on the way to Dawt we had to take the old return route. Which is tougher. Roughly 1 mile of steady long hill going in. Then 1 mile of steep grade hill coming off the mill.
I am guessing I rode roughly 17 miles.
Because of the flood ripping out the bridge on the way to Dawt we had to take the old return route. Which is tougher. Roughly 1 mile of steady long hill going in. Then 1 mile of steep grade hill coming off the mill.
7/12/17 PM Post ride workout
3 Rounds
10 Medicine Ball Box Jump Burpees @ 20lbs Med Ball
50 Sit-ups w/ a twist
1 min rest
Splits
1 - 4:00
1 min rest
2 - 3:45
1 min rest
3 - 3:55
Total time - 13:50
10 Medicine Ball Box Jump Burpees @ 20lbs Med Ball
50 Sit-ups w/ a twist
1 min rest
Splits
1 - 4:00
1 min rest
2 - 3:45
1 min rest
3 - 3:55
Total time - 13:50
7/12/17 AM Ride
AM - Morning Looooong ride left out of camp. Way past Althea Springs way up hill and out after spring.
AM Cardio Crossfit workout at home kids
The Utility
Kids did 1 mile warm up
800 meter run
Holding weights each exercise
10 - Bicycles
10 - Push-press
10 - Calf Raises
10 - Iron Crosses
10 - Good-mornings
10 - Push-up High Plan Pulls
10 - Weighted Sit-ups
10 - Tire Slams
10 - Bench Dips
When done with all the above
25 Toes-to-bar
100/100 Mirror runs
Kids did 1 mile cool down.
AM Cardio Crossfit workout at home kids
The Utility
Kids did 1 mile warm up
800 meter run
Holding weights each exercise
10 - Bicycles
10 - Push-press
10 - Calf Raises
10 - Iron Crosses
10 - Good-mornings
10 - Push-up High Plan Pulls
10 - Weighted Sit-ups
10 - Tire Slams
10 - Bench Dips
When done with all the above
25 Toes-to-bar
100/100 Mirror runs
Kids did 1 mile cool down.
7/11/17 PM Ride and Last years Hodgepodge
Short ride on the run. Left out of camp. Oooof hill.
When back - Last years Hodgepodge
25/25 - Single arm KB Snatches @ 45lbs, first right arm set then left arm set. I let it drop most of the reps to save on my back.
50 Trailer bar push-ups = 25/25
50/50 Obliques first 50 on right side then 50 on left side
When back - Last years Hodgepodge
25/25 - Single arm KB Snatches @ 45lbs, first right arm set then left arm set. I let it drop most of the reps to save on my back.
50 Trailer bar push-ups = 25/25
50/50 Obliques first 50 on right side then 50 on left side
Tuesday 7/11/17 AM/PM Kayak Trip
Camp changed things up this year. Instead of Canoe trip like years past on Wednesday of camp the kids did a 5 mile tube float today. Had a great time. I Kayaked to help supervise. Arms are toast.
Side note. Crazy to think how much the times have changed. Outside of the flood changing the river they changed from the float because of the lack of experience of the campers floating. In 27 years of having the camp there have been canoe crashes. No big deal. Apparently last year one of the coaches said that 2nd session 2 times during the float he said he was truly afraid some kids were going to die. I have noticed as well in the last decade the number of kids that have zero ability to work a canoe. Interesting change.
Side note. Crazy to think how much the times have changed. Outside of the flood changing the river they changed from the float because of the lack of experience of the campers floating. In 27 years of having the camp there have been canoe crashes. No big deal. Apparently last year one of the coaches said that 2nd session 2 times during the float he said he was truly afraid some kids were going to die. I have noticed as well in the last decade the number of kids that have zero ability to work a canoe. Interesting change.
Tuesday 7/11/17 AM ride
Right out of camp. Very long ride. Went to and up Devils Backbone. What a hill coming back out. Rode new bike (thank goodness)
Out for quite a while. An hour plus.
Out for quite a while. An hour plus.
Monday 7/10/17 2nd Day of JBD Camp PM Ride and Workout
PM - Ride - Right turn out of camp. Decent ride distance out of camp. Rode old yellow bike.
Back at camp.
100 SDLHP @ 45lbs KB - 2:31.84 UNBROKEN, Last year - 2:53 Unbroken
50 Trailer Rail Push-ups 25/25
300/200 = 500 total - Crunches
Thought I ate it on this one. Actually was well faster than last year. I love these year to date workouts.
Back at camp.
100 SDLHP @ 45lbs KB - 2:31.84 UNBROKEN, Last year - 2:53 Unbroken
50 Trailer Rail Push-ups 25/25
300/200 = 500 total - Crunches
Thought I ate it on this one. Actually was well faster than last year. I love these year to date workouts.
Monday 7/10/17 2nd Day of Camp AM Ride
AM - Long hard ride, Left out of camp. Right at top of hill and first left. Got to river bottoms. Could not go further. Flood damage had trees down everywhere. Road was blocked with trees. Highway department did not even have to put up barriers it was so bad. Hill was rough as usual. Crazy hill out of bottoms. Rode new bike and survived much better this year. Must be geared better.
Last years post about the hill out of camp cracked me up.
"No matter how many years I do this hill, the first time up it I feel like death!"
AGREED!
Last years post about the hill out of camp cracked me up.
"No matter how many years I do this hill, the first time up it I feel like death!"
AGREED!
Sunday 7/9/17 1st day of camp workout - KB Swings
100 KB Swings @ 45lbs, Unbroken - 2:57, Last year was 3:06
50 Push-ups - Trailer rail 25/25
300 Bicycle Abs
50 Push-ups - Trailer rail 25/25
300 Bicycle Abs
Saturday, July 8, 2017
Biceps / Triceps
Triplets and Couplets
3 sets of 12 Reps
Pull-ups (thumbs out - wide grip moving to narrow each set)
Barbell Curls - Wide to Narrow grip
Dips
45 Seconds rest between triplet
90 Seconds rest before next couplet
12-8-12-8 = Light/Heavy/Light/Heavy
KB Curls - 45/55/45/55
Overhead Dumbbell Triceps Press - 45/60/45/60
45 seconds rest between couplets
90 seconds rest
4 sets of 10
Spider Curls
Diamond Push-ups
45 Seconds rest between couplet
90 seconds rest
Reps 6-6-6-6
Skull Crushers - w/ Super Curl Bar - moving hands out each set
Curls
14 - Normal -thumbs out
12 - Low
10 - High
8 - Normal - thumbs in
6 - Slow
4 - Slow Smash - thumbs out
2 - Slow Smash - thumbs in
3 sets of 12 Reps
Pull-ups (thumbs out - wide grip moving to narrow each set)
Barbell Curls - Wide to Narrow grip
Dips
45 Seconds rest between triplet
90 Seconds rest before next couplet
12-8-12-8 = Light/Heavy/Light/Heavy
KB Curls - 45/55/45/55
Overhead Dumbbell Triceps Press - 45/60/45/60
45 seconds rest between couplets
90 seconds rest
4 sets of 10
Spider Curls
Diamond Push-ups
45 Seconds rest between couplet
90 seconds rest
Reps 6-6-6-6
Skull Crushers - w/ Super Curl Bar - moving hands out each set
Curls
14 - Normal -thumbs out
12 - Low
10 - High
8 - Normal - thumbs in
6 - Slow
4 - Slow Smash - thumbs out
2 - Slow Smash - thumbs in
7/7/17 800 forward 400 backward SDLHP, Bicycles, KB Swings
Kids did 1 mile warm up
Boys 5 rounds Girls 4 rounds
1 round = 800 meters Forward, 400 meters Backward run
Did in front parking lot
When done with above head to weight room for
20 SDLHP - I used 55lbs
40 Bicycles - Abs - I did 100
20 KB Swings - I used 55lbs
40 KB Swings - Abs - I did 100
When done with above
20 Toes-to-bar
100/100 Mirror Runs - I used 10lbs plates
1 mile cool down
I only ran 400 forward and 400 backward just to save my back.
Boys 5 rounds Girls 4 rounds
1 round = 800 meters Forward, 400 meters Backward run
Did in front parking lot
When done with above head to weight room for
20 SDLHP - I used 55lbs
40 Bicycles - Abs - I did 100
20 KB Swings - I used 55lbs
40 KB Swings - Abs - I did 100
When done with above
20 Toes-to-bar
100/100 Mirror Runs - I used 10lbs plates
1 mile cool down
I only ran 400 forward and 400 backward just to save my back.
Wednesday, July 5, 2017
July 3rd, 4th, and 5th
July 3rd
4 mile walk with Jen and Dogs
July 4th
Anna's birthday. She turned 17. I stayed home and made her and mom and Em breakfast.
July 5th
8 mile ride morning practice w/ 4 min Abs
4 mile walk with Jen and Dogs
July 4th
Anna's birthday. She turned 17. I stayed home and made her and mom and Em breakfast.
July 5th
8 mile ride morning practice w/ 4 min Abs
Sunday, July 2, 2017
AM - Long Walk, Hill Repeats, Crunches, SDLHP's, Push-ups, Swim
Walked 2 plus miles
Carry KB to lake switching hands
6 x Hill Repeats- Lake to top of hill on to road.
25 to 27 Seconds with 90seconds rest
100 Crunches
50 SDLHP @ 45lbs KB
25 Dock Push-ups
100 Crunches
25 Dock Push-ups
Swim Loop around no wake marker.
Carry KB to house switching hands
Carry KB to lake switching hands
6 x Hill Repeats- Lake to top of hill on to road.
25 to 27 Seconds with 90seconds rest
100 Crunches
50 SDLHP @ 45lbs KB
25 Dock Push-ups
100 Crunches
25 Dock Push-ups
Swim Loop around no wake marker.
Carry KB to house switching hands
Saturday, July 1, 2017
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