Heavy bag, Jump Rope, GHD’s, 800 meter run

3 Rounds
Heavy Bag Combos
100 Jump Rope Singles
15 GHD’s
800 meter run

Med Ball

10 Rounds
10 overhead wall slams 5 right foot step/5 left foot step
5 right side wall slams
5 left side wall slams
5 Ball Slams overhead to floor

Legs

Couplets

10 - Box Jumps
     - Multiple Lateral bungee jumps single legs - Right/Left/Backward
:30 Seconds Rest

2:30 Rest

12-10-8-6 = Squats @ 135lbs
8-10-12-14 = One leg Ring Squats
90 Seconds Rest

10 - Single Leg Dead Lifts - 65lbs
10/10 - Single Leg Lateral Box Jumps
:30 Rest

12-11-10-9 - Hack Squats 135-145-155-165
24-22-20-18 - Lunges Weighted 30lbs Dumbbells
2 min Rest

5 plus min clean up

Partner drag X 4

Tracen came in to try this one with me.  He had a pretty big week.  Caleb held the harness for my Pulls.

I am whooped.  Body is dragging.

Shoulders, Biceps, Triceps

Couplets
4 x 10 all Couplets 60 Seconds Rest

Caber Bar Hammer Grip Curls
Caber Bar Hammer Grip Triceps Extensions laying down

Rope Curls - Barbell w/ 45lbs Bumper Plate
Shoulders Lateral Raises @ 15lbs Dumbbells

Dumbbell Curls Hammer Grip @ 30lbs
Shoulders Front Raises @ 15lbs

Shoulder Reverse Flys Chest Down Incline Bench Reverse Flys 15lbs
Rope Push-Ups

Fartlek Friday

5 mile Fartlek

1 mile warm up
Surges
60
45
60
30/15
30/15
30/15
30/45
30

1/25/18 Fight Gone Bad

Heavy Bag, Jump Rope Singles, Crunches

5 Rounds
60 Seconds Heavy Bag Combos
100 Singles Jump Rope
50 Crunches

I am going to try Fight Gone Bad tomorrow.  I’m a bit nervous to say the least.  I have been doing some hard workouts but nothing like FGB.  Wanted some movement today.

Single arm Dumbbell Snatch, Bar over Burpees

21 - 15 - 9
Single arm Dumbbell Snatch @ 50lbs Reps for each arm
Burpee then jump over Dumbbell

Splits
1 - cleared the dang watch!  Crud!
2 -
3 -
Total -

I sucked today.  Did this after Plyos and timing/ cheering on the team for Fight gone bad.  Sunday legs whooped me too.

Hilly bike ride with Em

LEGS!

Couplets

10 - Box Jumps
     - Multiple Lateral bungee jumps single legs - Right/Left/Backward
:30 Seconds Rest

2:30 Rest

12-10-8-6 = Squats @ 135lbs
8-10-12-14 = One leg Ring Squats
90 Seconds Rest

10 - Single Leg Dead Lifts - 65lbs
10/10 - Single Leg Lateral Box Jumps
:30 Rest

12-11-10-9 - Hack Squats 135-145-155-165
24-22-20-18 - Lunges Weighted 30lbs Dumbbells
2 min Rest

5 plus min clean up

Partner drag X 4

Plyometrics and a bit of movement

ran the kids through Plyos.  I did a few of the drills and a few exercises from Medball Maddness.  I am sick and my whole body does not feel good.  Thought it best not to push today.

Chest and arms

Heavy Bag, Abs, Jump Rope, Med Ball Slams

5 Rounds
1 minute Heavy Bag
100 Jump Rope Singles
20 Butterfly Sit-ups
10 Ball Slams overhead to floor @ 20lbs
20 Sit-ups w/ a Twist
10 Wall Slams overhead one step to wall.  5 right/5left @ 20lbs
1 min Rest

Did this one very quickly while girls ran.  Snow day.
Energy and rhythm was decent for first 2 Rounds.  Then things deteriorated pretty quickly.

Legs

Couplets

4 Sets of 10 Reps
Squats
Bungee Jumps - bungee on each side of rack, put over shoulders and jump up onto stacked plates.
2 Minutes Rest

4 X 10
Step-ups
Hack Squats
1:30 Rest

4 X 10
Goblet Split Single Leg Squats
Single Leg Ring Squats
1 min Rest

4 X 12
HamString Push-ups
Heavy Farmers Walk High Knees

Triceps and Biceps Fast workout yet again

Murph and Plyometrics

Legs!

Couplets

4 Sets of 10 Reps
Squats
Bungee Jumps - bungee on each side of rack, put over shoulders and jump up onto stacked plates.
2 Minutes Rest

4 X 10
Step-ups
Hack Squats
1:30 Rest

4 X 10
Goblet Split Single Leg Squats
Single Leg Ring Squats
1 min Rest

4 X 12
HamString Push-ups
Heavy Farmers Walk High Knees

Triceps and Biceps fast workout

1/5/18 Fartlek Friday

Triceps/Shoulders/Biceps - Short CrossFit

Couplets/Quadruplets

1/2/18 short WOD

Year to date WOD

Supposed to be a 3 Rounder I could only get 1 round done after the massage.

1 Round
50 Goblet Squats @ 20lbs KB
25 Leg Lifts
14 Lunges weighted @ 15lbs each arm
50 Crunches
10 Push-us
50 Scopecs 25/25 each side
1:00 Wall Sit Weight over head @ 20lbs KB over head
30 Grass Hoppers
75 Calf Raises weighted @ 15lbs each arm
3   Stair Repeats - 3 Assents

1/2/18 deep tissue massage

This beat the tar out of me.

Death By Sit-ups - Annual New Years Day Workout - Year 5 I think

Got 30 Rounds done.  Hit my 30th rep at the buzzer.  Feet were semi anchored under sofa in basement.  Whole family did this one.  I will look back and try and post all my rep totals from each year previous.

I think 466 total Butterfly sit-ups.

Set up - 1 sit-up the first min Rest the remaining part of the min.  2 sit-ups the second Mom and increasing reps each progressing minute until failure to finish reps inside the minute.

It was -5 degrees this am with windchill at -20.  We hung out inside.  By 5pm it was up to a balmy 12 degrees.  It is now 6:50 as I post this and it is already down to 8 degrees.

We waited until 5 to go out.  I walked a mile plus and the girls all ran a mile or so.  We needed some fresh air.  It actually felt good.  We were all bundled up.

2018 - 30 Rounds - feet anchored
2017 - 26 Rounds - I posted that my abs were shredded from GHD’s the previous 2 workouts completed just to keep the streak alive.
2016 - 31 Rounds 31 Reps of round 32 - feet anchored
2015 - 32 full and 29 Reps of round 33 - feet anchored
2014 - did not do for some reason
2013 - 31 Rounds - feet not anchored
2012 - 30 Rounds - did in February