Late night WOD Bayless Thanksgiving Day Special on Dec. 20th/21st

Did this just after midnight so it really should not count on the 20th but I am posing it now.
50 push-ups - 5 Jumping Jacks = 1:00.64

45 PU - 10 JJ = 1:54.63 Almost the exact same split last time.
40 PU - 15 JJ = 2:18.40
35 PU - 20 JJ = 2:04.
30 PU - 25 JJ = 2:09.15
25 PU - 30 JJ = 1:41.75
20 PU - 35 JJ = 1:13.19
15 PU - 40 JJ = 1:06.73
10 PU - 45 JJ = :51.26
5 PU - 50 JJ = :40.65
TOTAL TIME = 15:00.36,  22sec over my pr from last year but still 53 seconds from my first time.  I am very out of shape too.

Shoulder and hand were not very happy about this.  Pushups were not as deep as I would have liked early but got better as range of motion increased.  I am going to be hurting tomorrow. 


November 25th 2011
50 push-ups - 5 Jumping Jacks = :46.80
45 PU - 10 JJ = 1:54.10
40 PU - 15 JJ = 2:31.79
35 PU - 20 JJ = 2:12.99
30 PU - 25 JJ = 1:21.12 got some rest after 20 p-u's Jen called from walmart just before the sale
25 PU - 30 JJ = 1:35.75
20 PU - 35 JJ = 1:25.43
15 PU - 40 JJ = 1:06.10
10 PU - 45 JJ = :56.17
5 PU - 50 JJ = :40.20
TOTAL TIME = 14:38.52 over a minute pr
Did this around 10:30 on Thanksgiving night. The girls were watching Dirty Jobs and I was doing this. Jen was at Wal-mart fighting the crowds for some deals. Did this last year with Jennifer in Boo's basement. Her basement was loaded with cat hair. I remember being in pretty bad shape by the end. Did not get the abbs done that needs to change soon. Still suck at push-ups need to start doing those and abbs again nightly.

Thursday, November 25, 2010
The Bayless Thanksgiving Day Special
Biked 5 miles with Jennifer.
Did this in my sisters basement. In St. Louis.
50 push-ups - 5 Jumping Jacks = 1:05
45 PU - 10 JJ = 1:39
40 PU - 15 JJ = 2:29
35 PU - 20 JJ = 2:31 Did 37 on accident
30 PU - 25 JJ = 2:11
25 PU - 30 JJ = 1:59
20 PU - 35 JJ = 1:13
15 PU - 40 JJ = 1:46 Forgot top hit split on time.
10 PU - 45 JJ = :56.84 fast because of hitting late on last one.
5 PU - 50 JJ = :56.1
TOTAL TIME = 15:53
Push-up total = 275
This had me burning early. I was struggling with fatigue on the push ups early. By round 2. Flew threw the jumping jacks. Good workout Coach Bayless. Jen did this one with me she was on the standard full body push ups till round of 25 push ups then she did adapted from knees.
Cashed out with:
100 Crunches
50 Butterfly sit ups
100 Right-Left-Center
500 Crunches
50 Butterfly Sit Ups
200 Crunches
TOTAL ABB EXERCISE = 1000

Partner Tire Slams, Ring Dips, Box Jumps, Overhead Walking Lunge

Partner Tire Slams
4 Different Bars 1 Weighted Rope - Complete 20 Reps and pass off to partner
20 - Long bar Alternating Right and Left side after each swing on all below.
20 - Mid-Bar
20 - Short Bar
20 - Small Bar (weight rack)
20 - Weighted Rope (Figure 8 swing alternate hands after 10)
Pair Splits (timed each of us as one)
1 - 1:37
2 - 1:04
3 - :56
4 - :57
5 - :30
Total 5:07

WOD
AMRAP 10 + minutes
8 - Ring Dips
10 - 24" Box Jumps
12 - 55lb overhead lunges
Splits
1 - 1:15
2 - 1:11
3 - 1:59
4 - 2:08
5 - 2:16
6 - 2:02

Just had to get this in and get home.  Crazy busy night as usual.  Left in such a hurry I even left my rings hanging in the rack.  Jen had to get them in the AM.  This was supposed to be a 15 min WOD.

On the Path even more broken

3 Rounds
20 GHD's
20 KB Swings 45lbs
10 Dead Lifts 225lbs hex bar
10 Bench Press @ 185lbs
1 min rest
Rounds
1 - 3:14
2 - 4:40
3 - 7:56
Total Time - 17:53 with the rest.

Finished with 500 crunches.  Slow and steady.

By the third round the bench was killing me.  My left hand is on fire holding the bar for bench.  Pretty sure it is broken.  Not to mention I am in terrible shape.  Dead Lift always takes it out of me if I try and rep even at low weight.

Arm is still jacked, even after the cortisone injection.  Going in for the PRP injection on Thursday.  For $500 a shot I can only hope this cures it.  I also crashed on my bike this weekend trying to exercise the dogs one at a time.  I dang near saved it when at the last second I went over the handle bars and caught my self on my hands.  I am pretty sure I broke my left thumb down by the wrist.  Probably just a chip or small fracture there is a deep bruise and feels like every other broken finger I have had.  My left shoulder is pretty jacked and sore from jamming it when my hands hit.  My guess is that I am going to have to have my left shoulder re-done and cleaned out within the next year.  I was told about 9 years ago that it will go at some point.

12/16/12 Biked with Dogs (Sunday before Steal your Dollar City)

4 miles with each dog Went toward Francka Bridge.

So a total of a 8 mile ride for the morning.

Crashed with Missy.  She stopped and the bike jumped around.  I thought I was going to save it till the very last second when she got in front of me.  I hit hard and I am pretty sure I broke my left thumb at the wrist.  I popped my shoulder pretty good when my hands hit jamming it.

12/14/12 Biked

3 plus miles with each dog Cherry Blossom Loop

Total 7 miles

12/13/12 Biked

3 + miles turned left out of subdivision

Biked 5 miles with team for Fartlek

Total 12 miles bike

Jump rope, Plate Push, Box Jumps, GHD's

3 Rounds for time
100 Jump Rope - Singles
50 Yard 45lb plate push 25 down 25 back
10/15/20 large box jumps first round could barely get feet up so I only did 10
20 GHD's
1 minute rest
Rounds
1 - 3:38
2 - 4:53
3 - 5:31
Total time with rest - 16:03

Holy cow I don't feel bad after these.  I am tired and I seem to get my wind back pretty quickly.  During the WOD though I am toast.  I just hurt all over.  Got to get lungs back in shape.  As with everything else

did 5 curl ups and 5 pull ups today testing the arm.  Does not hurt near like it use to but it is in no way better.

Hopefully on the Road Back

Started day with Squat Clean
4 x 95lbs
8 x 135lbs
Back started to get tight/ache around number 6 so I did not go any higher.  Just want to get back in the routine.

WOD
3 Rounds For Time
20 - Wall Ball 20lbs
20 - Back Extensions
10 - Push Ups (clapping)
10 - GHD's
10 - Push Press 95 lbs
Rounds
1 - 2:21
2 - 2:52
3 - 4:00
Total Time - 9:15 

Holy cow this got me out of breath.  Thanks for getting me in Daniel.

OUT OF SHAPE!

Proctored ACT today and when I got done I did a quick round of Bench.
10 x 135lbs
10 x 155lbs
8 x 185lbs
5 x 205lbs
2 x 225lbs

I am as out of shape as I have been in the last 3 years.  Got to snap out of this.  To much to do and not enough hours in the day.  Being injured does not help.  Arm is still jacked.  I got a steroid shot Monday and it still seems to not be working.  Got bill for MRI today for this bicep stuff.  Holy cow not sure what we are paying the insurance company for.  They paid roughly 35%.  Worthless.

Broke down and set up new dog fence

Pulled up and re-drove roughly 50 fence posts today.  Re-strung the dog fence.  I am worn out.  Good workout swinging that post-driver.  Took 5 hours to finish the fence.

11/23/12 Jump Rope, KB Swings, SDLHP, Crunches

Biked 30+ minutes with Missy
Biked 30+ minutes with Mona
Both puppies did great with commands.  I let them set the pace they ran the whole time at a solid pace picking it up every once in a while.  Neither of them even looked tired at the end.  Amazing.  We need to do this every day.

100 - Singles Jump Ropes
30 - 35lb KB Swings
30 - 35lb SDLHP
30 - 55lb KB Swings
30 - 55lb SDLHP
500 - Crunches Standard
30 - 35lb KB Swings
30 - 35lb SDLHP

11/22/12 KB Swings, Jump Rope

100 - Singles - Jump Rope
25 - 35lb KB Swings
25 - 55lb KB Swings
100 - Singles - Jump Rope
25 - 35lb KB Swings
25 - 55lb KB Swings

At Boo's house.  My back is still hurt from Picking up Emily's Deer.  Not much I can do.  My arm is still jacked up too.  Hope to find out a plan this week to get it healthy.  Almost 6 months of this is wearing me out.

11/17/12 Run, jump rope, push-ups, sit-ups, KB Swings, bench dips

Run 800meters warm up
500 jump rope singles
100 push ups
500 sit ups
100 KB swings 35lb KB
50 Bench Dips

KB Swings, Wall Ball, Toes to Bar

The Road Back
30 KB Swings - 35lbs
20 Wall Ball - 20lbs
10 Toes to Bar
1 min rest
Splits
1 - 2:04.15
2 - 2:04.31
3 - 1:56.97
4 - 1:55.39
Total time  - 10:25.16

It has been 25 days since I last worked out.  I promised myself I would not let this happen and it did.  Just had my priorities on Coaching, and wife and kids, in the in the right place but just could not find time to get a WOD in.  Hopefully I can get that changed.  We shall see.  Things have been pretty stressful lately.  Trying to coach my kids to an amazing season, stress at work, Doing CPR to Nurse Kristy and wondering if she was going to make it and just life in general has me worn slick.  From the Nurse Kristy incident on the 16th of this month I have lost 10 lbs.  I was down to 185lbs last Thursday.  This is not the kind of weight loss I am needing.  Not getting to workout with Daniel or see Clayton or Ben in the weight room for fellowship even for a few minutes is wearing me thin.  Time to get things together.  State is this weekend, I pray for the best for my kiddos and to get things back in balance.  I turn 40 in December.  I vowed to be at 178lbs by then with working out.  Don't think I can do that in a healthy way but I will get as close as possible.  My back has been back to hurting with out regular workouts.  Time to get right.

Dead Lift, GHD's, Push-ups, Back Extensions, Toes to Bar, KB Swings

4 Rounds
10 Dead Lift 225lbs hex bar
10 GHD's
10 Push Ups
10 Back Extensions
10 Toes to Bar
10 KB swings 55lbs
1 min rest

Splits
1 - 2:11
2 - 2:09
3 - 2:12
4 - 1:54
Total time - 11:28 with rest

Walking Lunges, Hand stand walks, KB swings, hill run LOG

3 Rounds
100 Yards walking lunge, trail knee touching the ground
20 Yards Hand Stand Walks
50 KB Swings 1 pood (35lbs)
1 min rest
Splits
1 - 3:45
2 - 3:52
3 - 4:26
Total time - 13:45

Been so long since I have done anything substantial.  This was great.  By the last round I was weaving all over the place.  Good to get one in today.  Thanks Daniel.

Rest 10 min

40 yard Hill sprints with log
2 sets of 5  rest while Daniel did his rep up and down hill at soccer field. 5 min rest between set.

Used the log I used to run hills with in High School and College.  Pulled her out of the shed and Daniel and I knocked the dust off it today.

9/25/12 Bench Press

20 x 135
10 x 185
8 x 205
3 x 225

Dips, Push ups, Sit ups, Squats

For Time:
100 Dips
100 Push-us
100 Sit-ups (butterflys)
100 Squats
Broke into sets of 20
Rounds
1 - 1:37
2 - 2:56
3 - 3:57
4 - 4:39
5 - 4:57
Total time - 18:08

Just happy to get one in.  Man I am out of shape!

Cross Fit with the runners

3 rounds
600 meter run on soccer field
10 frog jumps
25 yards bear crawl
50 Butterfly sit-ups
Tire jumps
20 x 55lb KB Swings
20 x 55lb SDLHP

9/8/12 Driving T-Posts

Went to the course today and drove 40 or so posts.  Ground was finally soft from our first real rain in months over the last week or so.