The AB RIPPER

AM - THE AB RIPPER
3 Rounds
50 Butterfly sit-ups
15 Dips
50 Sit-ups with a twist
20 Body Squats
50 Crunches
1 Wall Climb
AT COMPLETION OF ALL 3 ROUNDS COMPLETE THE FOLLOWING
20 Right side Tire Slams
20 Left side Tire Slams
20 Toes to bar

I did not run today.  Just did not feel up to it.

6/25/14 Bear Crawl/handstand walk, Crazy Rope, Jedi's, KB Chain Drag and Pull, Tire Slam, Single Arm Clean and Jerk

4 Rounds
45 seconds each station as many reps as possible in time, 1 round is all 6 stations
Bear Crawl / Handstand Walk
Crazy Rope
Jedi heavy rope swings
KB Chain Drag and Pull @ 100lbs of KB's
Tire Slam w/ 10lb sledge
Heavy Single arm Clean and Jerk @ 60lbs - reps per round - 6, 6, 6, 8.
45 Rest

This was a fun workout.  I did not hurt to bad but with Mondays WOD we are all still ripped up.  One guy started the next started 45 seconds later then the next.  I called out the splits as we went for rotations.  Great flow.  I enjoyed the pacing.  You could go as hard as you needed or wanted.  I enjoyed the fact that one guy could be resting while the others were going.  First two rounds I did hand stand walks.  By 3 and 4 I did bear crawls.

PM WOD pull-ups, wall slams, ball slams, GHD'S

5 Rounds
10 Pull-ups (kipping)
10 Wall-slams 20lb ball
10 Ball-slams 20lb ball
10 GHD'S
1 min rest
Splits
1 - 1:15
2 - 1:07
3 - 1:05
4 - 1:04
5 - 1:00
Time with rest - 9:33

I am beat from yesterday.  I sore all over and just tired from head to toe.  I loved yesterday's but it was a barn burner.

AM WOD with Cardio Kids

Primary Playground
100 Lunges
Weight Room
20 KB Swings @ 55lbs
50 Crunches

Intermediate Playground
1 Set Monkey bars
5 Pull-ups
Weight Room
20 SDLHP @ 55lbs
50 Crunches

High School Flag Pole
Push-ups
10 wide
10 narrow
10 wide
10 narrow
Weight Room
20 SDLHP @ 55lbs
50 Crunches
20 KB Swings @ 55lbs
50 Crunches

25 Toes to bar

Biked to all locations.  Had to hang around the Intermediate for a while to help a bunch of people across the Monkey Bars.  Rungs on monkey bars were wet from humidity.
I am exhausted from yesterdays afternoon WOD.  As soon as I started the lunges I knew I was in trouble.  I am writing this 4 hours later and dragging.

Bench Matrix, Thrusters, Hang Clean, SDLHP

Bench Matrix, Best one I have had in a long time.
10 x 135
8 x 175
5 x 205
3 x 215
1 x 245
1 x 245
1 x 245 - slow, almost stalled out.  Daniel was a split second away from helping and some how it started moving again.  It is awesome having a spotter that knows their bud.  Wish I could say the same.  I pretty much jacked up his bench press today.
5 x 205
10 x 135

20 Minute AMRAP  8 rounds and 5 Thrusters, 7 Cleans in 20 min, finished 9th at 21min.
5 x 95lb Thrusters
7 x 95lb Hang Clean
10 x 95lb SDLHP

I did have splits but I did not have my watch with me and used my phone.  The dang thing for some reason cleared them out even though I did not stop the function.  So much for smart I phones.  Sucks!!!!!!!!!!!!!

This one was a rough one.  I was pretty worried about the SDLHP.  I only went to my thighs the first two rounds till I could feel my back was warmed up.  I then went to the floor with it from then on out.  Using a solid hip thrust to get it off the ground.  I will see how my back holds up tomorrow.  I really felt no pain.  Other than the workout, and with that there was plenty.

Concerning Daniels bench set that I screwed up, and why I was all jacked up.  I wanted to write a note to remind my self.  I was out in the parking lot next to the truck about 50ft from the power pole.  I heard a pop and a noise like an arc welder.  There was an arc of electricity shooting out of one line connect to another at least 2 feet long and looked to be about 8 inches across.  All you have to do is see that to realize how much power is surging through those things.  Jen came by and said they saw it from the intermediate and Jenni texted Daniel and said they saw it at the primary.  Pretty dang scary.  It lasted long enough that I started to back pedal to the back of the truck just in case it blew.  At first I thought it was a lightning strike.

AM WOD With Cardio Kids

Big Loop Soccerfield
50 SDLHP @ 55lbs
Big Loop Soccerfield
50 KB Swings @ 55lbs
Big Loop Soccerfield
50 Push Ups
Big Loop Soccerfield
20  Burpees

Turkish Get-ups, crunches

3 Rounds for Completion
10 Turkish Get-ups alternating arms, 45lbs bar
50 Crunches

Supposed to be day off but came in to get Darrin his last day for the week.  Nice little WOD, Turkish get ups suck so to be able to do them in a nice controlled pace and workout was nice.  

6/18/14 Partner WOD

Metcon was a Follow-The-Leader WOD.  It consisted of three men, me, Daniel and Darin doing three rounds of the workout.  Each man would lead the each round by doing the exercise that end destination while the other two men held a position in a isolation exercise.  This means each guy would do destination, isolation, isolation, destination, isolation, isolation when he was the leader and the other guys would do the same exercises except the destination exercise would be in the middle of the isolations or at the end.  We took a three minute rest after each round.

3 Rounds of:

The exercises were: (Destination, Isolation)

Two down and backs on the sled with 50lbs + 3 Burpees

Back extension holding chest up

Ring dips holding in the top straight arm position

30 butterfly sit-ups

Hold in the top of a push-up

L sit hanging hold

3 min

This was more of a go through the motions workout.  Interesting design, something to think about for a later date.  I am so beat down from the last 2 plus weeks I was not complaining about this at all.  I did fail out on the ring holds 2 times having to get back up.

6/17/14 PM WOD Box Jumps, KB Drag, KB Chain pull

7 Rounds
10 Box jumps - Tall box
Down - 165lb KB Chain Drag
Back - 165lb KB Chain Pull
1 min Rest

Splits
1 - 48.60
2 - 52.07
3 - 57.85
4 - 53.82
5 - 58.83
6 - 58.61
7 - 46.74
Rounds w/ rest - 12:16

Daniel came up with this one.  Solid leg burn.  Holy cow.  The Drag had the legs on fire after the first 10 feet.  Great workout.

6/17/14 AM WOD w/ Cardio Kids

5 Rounds
1 - Big Soccer Field Loop - bare foot run
10 - Jump and Touch - top rail of soccer goal
20 - Push-ups
30 - Body Squats
5 - Burpees

After workout 25 toes to bar.

6/16/14 PM WOD Pull-ups, KB Swings, Ball Slams, Lever Pull Sit-ups, Burpees

5 Rounds
15 Pull-ups (kipping)
15 KB Swings - first round 70 lbs 2nd to end 60 lbs
15 Ball Slams - 20 lb ball
15 Lever Pull Sit-ups
5 Burpees
2 min Rest

Splits
1 - 2:01
2 - 2:11
3 - 2:20
4 - 2:34
5 - 2:10
Total time w/ rest - 19:19.20

By the end of this I was red-lined.  I was barely standing during the KB swings.  Hit the floor in a lake of sweat after this one.  The final time did crack me up.  It was pretty much 19:19.19. 

6/14/14 Cutting down trees

Went to Lebanon to cut some trees down for George and Glenna (old neighbors).

By the end of the night I was pretty whooped.

6/13/14 PM WOD Thrusters, Farmer Walk, Tire Slam, Waiter Walk, Plate Push

4 Rounds
10 Thrusters 95lbs in rack
Down and back Farmer Walk switch hands
20 Tire Slam 10rt and 10lt
Down and back Waiter Walk switch hands
Down and back Plate Push w/ 45lbs
90 seconds rest

Splits
1 - 3:12
2 - 3:00
3 - 3:07
4 - 3:15
Total time - 17:50 with rest 

AM WOD with Cardio kids

3 Rounds
1 large Grass Loop Soccer Field
10 Hang Power Clean (Dumbbells)35lbs
10 Front Squats (Dumbbells) 35lbs
10 Push Press (Dumbbells) 35lbs
10 Lunges (Dumbbells) 35lbs
DO NOT PUT THE WEIGHT DOWN UNTIL ALL REPS ARE COMPLETE

After Workout
25 Toes to bar
50 Butterfly Sit-ups

6/12/14 Ball Slams, Wall Slams, Single Arm SDLHP's, Knees to chest, Plate Push

3 Rounds
10 Ball Slams 20lb ball
10 Wall Slams 20lb ball
20 Single arm SDLHP's - 10 each arm
10 Knees to chest
1 Plate Push

Rest - 2:00 min rest

Second workout with Darrin.  It was supposed to be our day off so Daniel was not in. 

6/11/14 1st WOD with Daniel and Darrin ROCKY type

3 Rounds
15 - SDLHP's 55lbs
1 - Set of Rope Duck under's shuffle step
15 - KB Swings
25 - Crunches
40 - Jabs on heavy bag - 20 Rt - Jab, 20 Lt - Jab
1 min rest

First workout with Darrin in.  Great to have another body moving through this stuff.  This was the 3rd day on a rough set for the week.  I know I was beat by today.

6/10/14 PM WOD DB Lunges, Bicycle Crunches, Frog Jumps, GHD's, 20 Sec Wall Sit, Farmer Carry

4 rounds
Dumbbell Lunges DOWN
50 Bicycle Crunches
Frog Jumps BACK
15 GHD's
20 Second Wall Sit
Walk to far side and pick up weight for Double Farmer walk back
60 Seconds rest

Splits
1 - 2:24
2 - 2:16
3 - 2:08
4 - 2:04
Total - 11:54

Good workout.  We would split on a few exercises but then even back up by the wall sit.

6/10/14 AM WOD

I was beat from yesterday so I just kind of flowed through the workout.  I only ran a little.  Most of the time I was partnering up with the kids that got separated from their partner for the burpees.

8 Rounds
4 Partner Burpees - one person is in push-up hold top position while other is doing 4 burpees jumping over the down person.  Then switch.
4 Goblet Squats - @ 55lbs
44 Butterfly Sit ups

After Workout
25 Toes to bar

6/10/14 AM WOD Frog Jumps, Grass Hoppers, 1 arm SDLHP, Burpees, Tire Slams

4 Rounds
400 meter  Run
Frog Jumps
20 Grass Hoppers
20 1 Arm SDLHP's - Alternate each arm 10rt, 10lt
10 Burpees
20 Tire Slams 10 each side

After WOD
100 mirror runs
25 toes to bar

6/9/14 Curls, Supline rows, Dead Hang pull-ups, Kipping pull-ups, Jump ropes, Burpee pull-ups

Straight bar curls
10 x 65
10 x 75
10 x 85
8 x 95
4 x 95

Our WOD focused on arms, back and the number 7.

7 Rounds
7 - Supline pull-ups
7 - dead hang pull-ups
7 - kipping pull-ups
21 - Double -unders
7 - Burpee Pull-ups
70 seconds Rest

Splits
1 - 1:45
2 - 2:11
3 - 3:20
4 - 3:41
5 - 4:02
6 - 4:03
7 - 3:06
Total time - 29:12 w/rest

Posting this a week plus after doing this workout I can honestly say this was a tremendous drain on the system.  The dead hangs were tough but the Supline rows put the hurt on me for easily 5 days.  I tried to do some workouts that engaged the upper torso just to be able to warm them up enough to move them.