Chile Pepper Festival

Kids ran well today. Kelie plaqued - 7th place with an 18:24!

CrossFit with the kids

Kids ran 1 mile warm up

HS 5 Rounds
MS 4 Rounds
400 meter run
10 Burpees
20 Lever Pulls
10 Body Squat to a toe
50 Crunches
10 Iron Crosses
1 Set Tire Jumps 8 Jumps

20 Toes to bar
100/100 Mirror Runs

Shoulders and abs

Daniel was in doing chest and arms.  My elbows are still a mess.  I still can do very little.

Did 3 sets of 20 45lbs Shoulder Press
3 sets of 100 Single jump rope
3 sets of 20 of the following
Bend over reverse flys
Standing lateral Raises
Front Raises
3 sets of GHD's

5 min abs with the team

AM workout

Several rounds
Heavy Bag Combos
Jump Rope Singles
GHD's
Back Squats

Did not feel like doing much.
Did get a rolling sweat going by the end.

Hermitage Inv.,

Lots of running and biking

Boys varsity got 2nd to Kickapoo
Girls varsity won
JV girls and guys won
Won the team sweeps for 3rd year in a row

GHD's, Jump Rope, Shoulders, Shruggs

2 Rounds
20 GHD's
100 Jump Rope Singles
20 x 20lbs dumbbell front Shoulder Raises
20 x 20lbs dumbbell side Shoulder Raises
20 Heavy Dumbbell Shrugs @ 70lbs

Kids ran, Short Weightroom element, I hit Heavy Bag

Legs

3 sets 15 - 14 - 13

Squats 135 back squats.  Pretty rough on the body today on these

KB Single Leg Step ups @ 35lbs

1min rec 

3 sets 

5 x 10 meter Linked band backward walk

15 Box Jump

1:15 rec

4 sets 10 reps 

10/10 - 1 arm KB Lunge / switch @ 40lbs

Goblet Squat @ 40lbs

1:30 rec

3 Sets 15 reps

HamString push ups

HamString arch

30sec rec

9/14/17 Cross Country CrossFit

PM short ride, Heavy Bag work, then worked Combos with Luke and Caleb

9/12/17 Bolivar Invitational

Meet set up and break down.  Driving posts, pulling posts, walking pushing painter.  Double lined most of the course.  I am whooped.  Kids ran well.  We won all High School races.  Meet was down competition level and numbers.

More T post driving

Driving T-Posts at the course

Legs

Done in Super Sets

Couplet 1
10 - 10 - 10
Hack Squats 135, 185, 185
Wall Ball - 20lbs med ball
90 Seconds rest

2 min Rest between Couplets

Couplet 2
12 - 12 - 12
Suitcase Lunge @ 30lbs Dumbbells
Band Pull/Lunge
80 Seconds rest

90 Seconds Rest between couplet

Couplet 3
10 - 10 - 10 - 10
Suitcase Dumbell Stepups with a single Leg hop at top, alternate legs 10 reps each leg @ 25lbs each arm
Dumbbell Squats Rack to Shoulders jump at top @ 25lbs each arm
70 Seconds Rest

80 Seconds Rest between couplet

Couplet 4
(12-10), (12-10), (8 - 14), (6 - 16)
Single Leg Goblet Squats @ 35lbs
Hip Thrusters plate on hips - First 2 sets @ 35lbs, 2nd set @ 25lbs
45 Seconds Rest

Homecoming parade. Got back to campus and Ran over a mile on the soccer field

9/7/17 Carthage inv

9/4/17 driving T-posts at course

Drove posts at course.  Ground getting harder.  Last time 5 to 10 pops.  This time it was taking 20 to 30.

Legs, GHD's

3 Rounds
10 Double armed KB Squats Racked on Shoulders @ 50lbs each arm
10 Box Step ups @ 50lbs each arm
These exercises to be completed together. Squat followed  by single Leg step up.  Alternating legs on step up.
Short Rest
20 GHD's
Short Rest

3 Rounds
15 Wall Ball @ 20lbs med ball
15 Overhead Lunges @ 20lbs med ball
Short Rest
20 GHD's
Short Rest

SWCCCA Meet - Big day, over 1000 athletes competed

9/1/17 Meet Set up day. T-posts etc.