July 26th

Cut down a few more trees and pieced them up.

July 26th

Cut down a few trees in the yard and pieced them up.

July 25th

Helped move all the weights back to the weight room.

Bench Press
10 x 135
10 x 185
10 x 205
5 x 225
10 x 135

Then WOD
3 Rounds
10 Push-ups
10 Butterfly Sit-ups
10 KB Swings @ 55lbs
10 sit-ups w/ a twist
10 right side tire slams
10 left side tire slams
10 Crunches
1 down and back sled pull w/ 45lb plate
1 min rest

Did not time this.

July 22nd

Short warm up with Cardio kids
5 rounds each loop and exercise is 1 round
Grass Lap
15 partner Burpees,  burpee then the jump is a lateral jump over your partner in push-up position.

Grass Lap
15 Clapping push-ups

Grass Lap
15 leap frogs over partner

Grass Lap
25 Sit ups with a high 5 with partner at top of sit-up

Grass Lap
High Knee Jump over partner in plank position

July 20th

3 Rounds
Sled Pulls - long down and up hill pull down Daniels drive way with sled I think we had a 45lb plate on sled.  Roughly 300 meters.  While one man is pulling sled the other is completing the following.  1 set - 20 KB Swings @ 55lbs, 20 Sit-ups, 20 SDLHP's @ 55lbs

The Sled pull took roughly 3 min each round.

The up hill pull was rough.

July 19th

5 Rounds
6 tire flips - 3 out 3 back
40 Tire Slams 20 each side
10 Tire Jump
25 GHD's in tire
1 Min Rest

Splits
1 - 2:39
2 - 2:39
3 - 2:50
4 - 2:47
5 - 3:02
Total time w/ rest - 18:02

July 18th

Some what of a rest day.  After Cardio kids did CrossFit I went through a bit of movement to get some blood flowing.  

Bench Press NARROW Grip

10 x 135

10 x 185

6 x 205

3 x 225

15 pull-ups dead hang in 3 sets

25 KB swings at 45lbs

25 GHD's

July 17th

AM Biked 13 miles with Cardio

AM - PM
Cut trees all day at George and Glennas.  Got home at 11:15pm.  Long hard day.  I feel like someone has beaten the tar out of me.

July 16th

AM - Bike 10 miles with Cardio kids

Cut 2 trees at George and Glennas

July 15th CrossFit with Cardio kids

Two part workout Part outside Part inside

Outside
3 Rounds Soccer field
2 loops Grass (Big Loops)
10 Push-ups
50 Body Squats

Inside
3 Rounds Weight room
600 meter run
20 Lever pulls
20 Iron Crosses
20 Hollow rocks
1 set of tire jumps

After WOD
25 Toes to bar

CUT TWO TREES AT GEORGE AND GLENNAS

July 14th Mulched up first trees I cut at George and Glennas

July 13 Work on Deck and Yard

July 12 Work on Deck and Yard

July 11th PM WOD

5 Rounds
10 Pull-ups
20 KB Swings
30 Butterfly Sit-ups
20 Push-ups
10  Box Jumps - tall black box
1 Sled push - 45lbs on each side
2 min Rest

Splits
1 - 3:42
2 - 3:38
3 - 3:21
4 - 3:16
5 - 3:04
Total time w/ rest - 25:03

I tried to go as fast as I could each round.  I thought the WOD had decent flow.

July 11th AM WOD w/ CardioFitness

5 Rounds
Run 600 meter
20 Push-ups Alternate hands each round wide, narrow
30 KB Swings/SDLHP
     Round 1, 3, 5 = KB Swings
     Round 2, 4     = SDLHP
40 Sit-ups with a twist, Lever pulls
     Round 1, 3, 5 = Sit-ups with a twist
     Round 2, 4     = Lever pulls

After WOD
25 Toes to bar

Actually ran today and felt great.  Legs got very tired by round 3 - 5.  Had to force body to stay on my toes to save my back.

July 9th Morning Bike, Canoe trip

July 7th Bike, KB Swings, Sit-ups, Push-ups

Morning and Afternoon bike rides with kids.  6 to 8 in the morning and 8 to 10 in the evening.

100 KB Swings @ 55lbs for time

50 KB Swings - 1:30
1 min rest
50 KB Swings - 1:32

Short rest

100 Sit-ups with a twist
100 Push-ups 50 wide and 50 reg.

July 6th JBD Camp 8 miles hilly bike ride

July 3rd 100 Burpees for time

50 Burpees at 4:33
2 min rest
50 Burpees at 4:23

Total time w/ Rest 10:57, 8:56 on exercise time

July 2nd Vacation WOD KB, SDLHP, Bench Dips, Body Squats

Vacation WOD
1 Round
50 KB Swings @ 55lbs
25 Rt arm SDLHP @ 55lbs
25 Lt arm SDLHP @ 55lbs
50 Bench Dips
50 Body Squats
8 min rest
50 Butterfly Sit ups
50 Push-ups