2/5/13 Crunches/Push-ups/KB Swings (late night)

Did my 1000 crunches
100 Push-ups and
100 x 35lb KB swings
at 10:30pm. 

Someone got sick at school and I covered their Club, so I was busy till 6pm. Then had to get kids to TKD.  Just did not have time to get WOD in that was for today.  Missed a good one.  Arm is hurting again and cant get in for the next cortizone shot for another 2 weeks.  The Filthy 50 kicked the snot out of me.  I have a few sore spots that should not be there. 

From above
Crunches - 1000
Push-ups - 100

Total for year
Crunches - 16,500
Push-ups - 2,000

Filthy Fifty

For time: 23:14 New PR

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Splits
1 - 2:56
2 - :47
3 - 1:49
4 - 1:20
5 - 3:57
6 - 1:03
7 - 1:28 could have been way faster, smashed my jiblits kept having to re-adjust
8 -  2:46
9 - 6:00.05 goal was 6 or under.
10 - 1:03
Total time:  23:14 NEW PR, and I could have gone faster on a few and not be any more taxed.  I am pretty happy now. 

Daniel and I came in early this am to get this one in.  We did not discuss it but both of us were in almost 30 minutes early than we planned to meet.  Aparaently we both have sore parts and wanted to get some movement before this.  Pretty solid day for both of us.  I was on the floor but up pretty quickly after. 

Previous times:

1/23/12 = 26:31
7/6/11 = 33:42
12/15/10 = 23:30
4/16/10 = 25:54

Crunches - 1000
Push-ups - 100

Total for year -
Crunches - 15,500
Push-ups - 1,900

Heavy Plate Push, Evil Weels

Complete 10 rounds for time:  14:16

50 yard prowler or dog sled push w/ 180 lbs - we did 90lb Plate Push - Down and back
10 Evil Wheels - Curl bar, with 25lb plates on either side.  (on knees and extend arms straight out in front of you, chest to floor and pull back to knees.)
Splits
1 - 1:15 2 - 1:26 3 - 1:16 4 - 1:24 5 - 1:28 6 - 1:27 7 - 1:23 8 - 1:19 9 - 1:31 10 - 1:42
Total time - 14:16

This one was rough.  I am shot.  Not totaly exhausted but just a feeling of being drained.  Low back is sore from I would guess the Wheels.  Had a terrible head ache after this one.  I got it from the Plate Push, looking up as I pushed.  Wierd, I have no idea why but I could feel it while I was going.

Crunches - 500
Push-ups - 100

Total for year -
Crunches - 14,500
Push-ups - 1,800

Back Squat with Chains, Hodge Podge

A. Back squat with chains 6, 6, 4, 4, 2, 2; rest 2 min - 155 - 165 - 175 - 185 - 195 - 205 - These felt pretty good.  Not sure how much weight this is with the chains but it was interesting. 

B. Squat snatch from high blocks 1, 1, 1; rest 2 min  Skipped this I seem to hurt my back with snatch so I sideded with caution.
+

All Below done @100%

3 min AMRAP:
10 no push up burpee box jumps 20
10 power clean and jerk 95/65
Completed - 1 full round with 10 BBJ, 3 PC&J
Rest 10 min took 5 minutes here

3 min AMRAP:
10 deadlift 185/115
10 burpee lateral hop over bar
Completed 2 full rounds with 10 DL and 3 BLBH

Rest 10 min - cleaned everything else up so i could skin out after last round

3 min AMRAP:
15 hang power snatch from below knee 75/33
15 box jumps 20"
Completed 1 full round with 6 H.P.S.

Interesting workout today.  Have not done one like this before.  Snatch worries me so I just don't do it nor do I push very hard.  After the Deadlift AMRAP I was shot.  Cleaned up everything while resting from the first two rounds so I took the full 10 minutes.   

Crunches - 1000
Push-ups - 100  

Total for year
Crunches - 14,000
Push-ups - 1,700

Push Press, Push Jerk, Split Jerk, Strict Press, HR Push-ups, Knees to Elbow, Box Jump, CTB, Wall Walks

A. Push press x5/Push jerk x3/Split jerk x1; rest 90 seconds x5 complexes
    * 95lbs, 105lbs, 115lbs, 125lbs;130lbs.  These were pretty easy, probably could have gone up but not after how I felt with the WOD.
B. Strict press 10, 10, 10; rest 75 seconds - 95, 100, 105 - 105 put the hurt on me.
+
10 rounds for time:
10 hand release push ups
8 knees to elbow
6 box jumps 24/20
4 CTB chin ups
2 wall walks
Rounds
1 - 1:35, 2 - 1:50, 3 - 1:59, 4 - 2:04, 5 - 2:04, 6 - 2:19, 7 - 2:45, 8 - 2:31, 9 - 2:17, 10 - 1:54 
Total time - 21:22

I was on pace to rip this one up.  Fell off the cliff on round 6.  Worked back but I was hammered after this one.  Brutal!  Daniel threw down on this one.  We separated after round 2, he was flying.

Crunches - 1000
Push-ups - 100

Total for year -
Crunches - 13,000
Push-ups - 1,600

1/27/13 Turkish Get Ups, GHD, Farmer Carry, Sledge Hammer, Bear Crawls, Jump Rope, Crazy Rope

Heavy Turkish Get-ups 45 - 55 - 65 - 75 - 80 got Rt not Lt side

Then 3 rounds for time:
10 GHD
25 yards farmer carry left
25 yards farmer carry right
15 sledge hammer left
15 sledge hammer right
40 yard bear crawl
50 double unders
Thirty seconds crazy rope
One minute rest
Rounds
1 - 3:45
2 - 3:57
3 - 3:38
Total time - 13:19 with rest

Crunches - 1000
Push-ups - 100

Total for year
Crunches - 12,000
Push-ups - 1,600

Tabata - Tire Slams, KB Swings

Tabata
Tire Slams
KB Swings 70lbs/2 Pood
Tire Slams
Rounds/reps
Tire Slams 15 - 13 - 13 - 13 - 13 - 13 - 13 - 13
KBS 12 - 12 - 11 - 11 - 10 - 10 - 10 - 11
Tire Slams 12 - 12 - 12 - 12 - 12 - 12 - 14 - 14

I have been looking forward to this one for days.  I love these two exercises.  By the end I was on the floor.  I started timing Daniel about 5 minutes after I finished and my head was still foggy.  I screwed up twice in the first round for Daniel.  I had to finally write down when I needed to make his 5 seconds left call.  I was able to get my head clear by round two for him and did not screw up again.  Good to have days like this.  I love these partner ones. 

Crunches - 1000
Push-ups - 100

Total for year
Crunches - 11,000
Push-ups - 1,500

Sprints

4 x 20 Meter Sprints (rest 20 seconds between efforts)

Rest 30 seconds then...
6 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.

Did at track with Daniel.  Great workout.  My hammys and tail end are pretty sore.

Crunches - 1000
Push-ups - 100

Total for year
Crunches - 10,000
Push-ups - 1,400

1/21/13 Dumbell Thrusters, Dumbell Curls, SDLHP

3 Rounds
20 Dumbell Thrusters 35lbs each arm
15 Swinging Dumbell Curls 35lbs, do not put down dumbells
50 x 35lb rows with Dumbell
1 min rest
Rounds
1 - 2:56
2 - 2:57
3 - 2:38
Total - With rest - 10:32, with out rest 8:32

Man this burnt!  Did it at home late.  My bicepts burnt for a few days.

Crunches 1000
Push-ups 100

Total for year
Crunches - 9000
Push-ups - 1300

Back Squat, Snatch, OPT - WEEK 3 DAY 3

A - Back Squat 2 - 2 - 1 - 1; Rest 2 minutes between sets (205, 225, 245, 255(fail))  I know I could have done 255 it has been probably 6 months since I have done heavy squats.  Probably more.  My back is still not healed.  I felt a twinge as I took 255 off the rack.  I told my self on the way down if it did not feel right just to ride it all the way down slowly to the safety bars.  It felt wierd so I did and stopped there.  No reason to screw up my streak.

B - Squat Snatch - 2 - 2 - 1 - 1; Rest 2 min.  The snatch kills my back so there is no way in heck I was going to do this one.  I just practiced with weight ranging from 45lbs to 95lbs with just the Power Snatch to prep for the WOD. 

WOD
4 Rounds for time:
30sec max reps power snatch 95lbs
30sec max reps burpees
30sec max reps KB swings 2pood/70lbs
30sec max reps box jumps 24"
60sec max reps plate push
Rest 12 minutes between rounds
Round 1
PS - 5reps
Bur - 9reps
KBS - 12reps
BJ - 8reps
Plate Push - 2reps, 1 rep = down and back full length of room
Rest 8 min 
Round 2
PS - 5
Bur - 9
KBS - 13
BJ - 8
Plate Push - 2
Rest 6 min
Round 3
PS - 6
Bur - 9
KBS - 14
BJ - 9
Plate Push - 2
Rest 6 min 
Round 4
PS - 7
Bur - 10
KBS - 15
BJ - 10
Plate Push - 2

This took way to long.  I could not stand just walking around and wanted to get home.  I shortened the recovery.  I am guessing this one would still hurt but with about 1/2 the recovery my low quads just above the knees were on fire.  Plate pushes put it in your face and roll it around.  I could have gotten about 15 yards or a full length of the floor each round more but I just did not want to.  I was pretty tired by round 2.  Good WOD just too long in time. Frustrated with squat but I will live.

Crunches - 1000
Push-ups - 100

Total for year
Crunches - 8000
Push-ups - 1200

Bench, Split Jerk, OPT Week 3, Day 2

A. Bench press 1.1.1x3; rest 20 seconds/rest 2 min (225, 225, 225)

B. Split jerk; build to a tough single (135, 155, 165) WORTHLESS! I thought about more but at 175 I just rigged out.  With out anyone there I just had no fire on these.
C. Drop to 80% of B and perform 6 sets of 2; rest as needed bw sets (I did 135 for all sets.)  This was way to easy so I know I could have gone higher on the heavy.
WOD
For time: 17:38
50 meter farmers walk 2/1.5 pood
25 hspu - These ate me alive.  All kinds of breaks and I did them in the rack as usual.
50 meter farmers walk
25 CTB chin ups
50 wall balls - stroked these I could have gone unbroken but took a break just because.
25 toes to bar - should have done them unbroken, I pretty much just came down at 17 because I am dumb.
50 wall balls - same as above
25 hspu - two words - Sucked rear!
TOTAL TIME - on WOD - 17:38

... clock starts immediately upon completion and scored as a second workout :
300 double unders for time - adaptation - 600 singles
Broke into sets of 100's
10:24

I can tell we are 3 days in.  I am ready for a break.  Full body fatigue.  Which is a great sign to me.  We hit everything the last few days.  Great feeling with no real sore spots.

Crunches - 500
Push-ups - 100

Total for year
Crunches - 7000
Push-ups - 1100

CORE "THE LAUNDARY LIST"

3 Rounds for time - 18:18.72
10 Back to back med ball hand offs / partner
5 Ball Bursts
10 Tire Slams RT
10 Tire Slams LT
50 Heavy Jump rope (JEDI) whips - figure 8
20 Back extensions
10 GHD's
100lb Farmer Carry - 20 meters RT arm 20 meters LT arm
10 x 55lb KB Swings
10 Total decline sit ups.  Red bench highest setting.
50 High Knees in Rack (Runs)
1 min rest at end of each round
Splits
1 - 5:17 
2 - 5:16 - 11:34
3 - 5:44
Total time - 18:18 with rest

5 min rest

8 on the minute 20 meter harness partner pulls.

Need to thank Daniel for this one.  Bunch of my strengths wrapped into one.  Anything core and I am juiced.  We kind of administered this to each other.  Directing where to go next and passing the med ball.  Had a good time with this one.  Good slow burner.  I tried to run / trot between stations.

Crunches 500
Push-ups 100

Total for the year
Crunches - 6500
Push-ups - 1000

Step-ups

12 min AMRAP
24" box
40 step ups alternating legs powercleaning weight to shoulders before step

Started with 25lbs and worked up to 40 only got 8 of the 40lb'ers.

Like this - 40 x 25lbs dumbell, 40 x 30lbs, 40 x 35lbs, got 8 of the 40lb'ers.

I was supposed to go dead-lifts heavy and then a ton of power cleans.  My back on the right side just kept biting.  Decided to adapt.  Daniel came up with this sub.  Did a few plate pushes after and some walking lunges with the 45lb plate on my shoulders probably 4 yards.

Crunches - 500
Push-ups - 100

Total for year
Crunches - 6000
Push-ups - 900

Push Press, Ball Slam Burst Unders, Plate Push, Toes-to-bar

8min AMRAP
3 Push Press @ 135lbs
5 Ball Slams Burst Unders @ 20lb ball
Rounds = 10 full and all push press and 1 ball slam burst under
Splits
1 - 34.27
2 - 45.60
3 - 42.70
4 - 46.19
5 - 47.85
6 - 53.42
7 - 47.80
8 - 51.89
9 - 41.38
10 - 46.75 - @ 7:37
Partial - all push press, 1 ball slam @ 8 min

Rest 10 min

6 rounds
Plate Push - Down and back @ 45lbs Racing Daniel, hurt but they were fun.
90 seconds rest between efforts

Rest 10 min

33 Toes to bar, had 30 in 45 seconds.
My goal was to do 50 as fast as I could so I could compare with the guys, but I did this on one of the racks with the bar that spins. I did get in a rythm but with the bar spinning in my hand I was really having to work to stay in that rythm. I came off the bar after number 30. Jumped back on pretty quick and was so frustrated after firing off 3 I just quit.  I will try this again in a few days on a bar that does not move. 

1/11/13 Bike, Abbs

5+ mile bike with kids, Fartlek Friday.  Isaac and Kyle are looking amazing.  They were flying.

Crunches - 1000
Push-ups - 100

Total for year
Crunches - 5500
Push-ups - 800

Deadlift, Deficit Push-ups, Box jumps

12 min AMRAP
15 x 155lb Deadlift (hex bar)
15 x Deficit Push-ups 25lb plates
15 x Box jump 24" box
Rounds
1 - 1:21
2 - 1:42
3 - 2:23
4 - 2:17
5 - 1:59
6 - 1:52
7 - Got deadlift done at the buzzer. 12 min, so 6 full rounds and 15 deadlifts. 

This one was way tougher than I had anticipated.  Daniel and I were both at 160bpm after 90seconds of completion.  I took heart rate at 60 seconds and was a 170.  I was a little torked I did not look at my watch to see how close we were to time.  I think I could have gotten to the push ups.  Again the box jumps hampered me.  I just can't cycle.  I actually recover on the box jumps which is stupid but this is just an aspect that I need to get used to.  Just bothers me trying to partner with Daniel and I know I can keep up with him on these kinds of WOD's.  Not much of a partner when I can't maintian the pace on somthing this simple.

I have missed the last 2 days because I have had the stomach flu all on the back end but man it tore me up and still is in there.  Not feeling great still.  I had a bout of the stuff after school before this WOD.  I could feel this coming on for several days before it hit.  Crazy stuff.


Crunches - 1000 
Push-ups - 100

Total for the year
Crunches - 4500
Push-ups - 700

Turkish get ups, SDLHP

Heavy Turkish-get-ups 1 set is right arm switch and left arm
45lbs
55lbs
65lbs
75lbs
Could not find a max on this.  I can only guess that this is a PR.  I don't remember going over 55lbs but I might have.  75lbs was a lot of work I think I could have gone higher.  Better safe than sorry.  I just have not been feeling good lately.  Sore in the back and just exhausted all over.  I am hoping from just getting back into this.

WOD
10 Rounds
150 meter row - Sub in was 15 x 45lb SDLHP
rest 1 : 2 ratio.  So what ever it took to row 15 rest that amount.
1 - 16.1, 2 - 18.06, 3 - 16.09, 4 - 16.87, 5 - 16.37, 6 - 16.06, 7 - 16.66, 8 - 16.9, 9 - 15.53, 10 - 15.22
Total time with rest 7:44.72

Crunches - 500
Push-ups - 100

Total for year
Crunches - 3500
Push-ups - 600

KB Swings, Box Jump Burpees

For Time: 
30 - 20 - 10
2.5 Pood KB swings (55lb Dumbell) at house
Box Jump Burpee (had to use a kitchen chair against sofa on rug in living room.

Splits
30 - 4:23
20 - 3:31
10 - 1:52
Total time - 9:47

Did this one late Sunday night.  Had to take puppies to Springfield for training classes.  My back has been a wierd kind of sore.  Not pain but just uncomfortable.  These KB swings were rough.  My Dumbells are the adjustable kind and go to 90lbs but are awkard and the plates wiggle a bit on the swings.  55lbs seemed a bit uncontrolable with these and were not smooth.  I got them done but worried about my back most of the time.  The Box jump burpees were interesting.  I struggled getting into box jump position coming off both feet.  Not to mention it was a kitchen chair.  I also just can't go any faster on box jump.  Having to step down so I don't jar my back takes for ever getting set.
I am exausted but man it feels good to be working out again and having Jen on board for the Crunches and Push-ups.  We are making each other do them every day.  Awesome.

Crunches
500  Crunches
100 Push-ups, these sucked with having done the burpees in the WOD

Total for year
Crunches - 3000
Push-ups - 500

Bike, Crunches, Push-ups, and KB swings

Biked 6 miles with the kids.  Fartlek Friday.

100 kettlebell swings @ 40lb w/ dumbell during sets of crunches and push-ups.  4 sets of 25reps.

In the evening with Jen.
1000 Crunches
100 Push-ups

Total for year
Crunches - 2500
Push-ups - 400

My feet are very sore from yesterday.  Running on the tile floor in wrestling shoes hammered my feet.  So much so it feels like I have plantarfacitis.  I will need to be sure I have my toe shoes on as much as I can this weekend.  Might take tomorrow off a WOD and just wear the weight vest as much as possible.  It is still under repair but I can use it.  We shall see if I can remember.

I would also like to have a goal of some weight to KB swing every day not sure if I can pull this off.  I am saving up to buy a few KB's with the padding on them for the house so I can set them on the floor in the exercise room. 

Box Jump Max w/ Chain, Power Clean, Chest to Bar, 60 yard blasts

Had to work with my student teacher so I was a bit behind Daniel and did stuff out of order.

Started with the 12 min WOD of on the minute.
1 Rep 155lb Power clean - just kind of putting a weight on here.
5 Chest to Bar Pull-ups
Complete one set on the minute every minute for 12 minutes
Arm hurt pretty good on the pull-ups.

Went to math hall at High School for 60 meter blasts, every 30 seconds for 6 minutes = 12 total blasts
We for some reason had our selves convinced there was only going to be 11 of these and I was really hurting by number 8 so all I kept watching was when to go and realized we had a bunch more than we wanted.  I wore a pretty good blister on my left foot from trying to stay on my toes.  After number 6 I would go about 80% on one then 95 to 100% the next.  Worried about coming down on a heal and jarring my back.  Good partner WOD to keep you going.  Daniel and I are pretty close to the same speed so we are right on each other.  We both hit the deck after the last one on this one.

Good news for the night was the box jumps I started with a warm up of every box all the way up to the largest box.  I need to measure it but with my shoes I have it at roughly 39inches so who knows.  I can hit that box with no weight pretty easy.  But with a chain that is a different story.  I then put the chain doubled over through the belt.  I did the whole set again of 5 boxes with the chain.  I will have to ask Daniel if he remembers me getting the highest box with the chain but I nailed it with no problem tonight.  Stopped there on a high note.  I am repairing my weight vest.  I need to do a third set next time with that on as well.  I did that even after all the above.  I was pretty happy with the evening.  My back is sore now but I have hung inverted a few times. 

At home with Jen
Crunches 500
Push-ups 100

Total for the year
Crunches 1500
Push-ups 300

Squat Cleans, Dead Lift, Box Jump, Toes to Bar

10 rounds of 2 reps Squat Clean @ 135lbs.  Rest 45 seconds between sets, let speed and form dictate load.  I used 135 lbs.  Prescribed was 50 - 70 % of 1 rep max.

WOD
10 minute AMRAP  = 6 rounds
3 x Dead Lift 275lbs used cage
5 x Box Jumps at 36inches
10 x Toes to Bar
Splits
1 - 1:01
2 - 1:29
3 - 1:48
4 - 1:45
5 - 1:46
6 - 1:54
Finished number 6 at 9:46 and stopped.

I had to slow way down on the deadlifts I kept feeling a twinge in my low back.  I should have dropped weight but did not.  I can do 275 pretty easy but with my lack of fitness and strength I did not want to loose a decently heavy day.  So, I slowed down on these.  Also my box jumps suck.  Since I can't jump down with out hurting my back I just can not go any faster than I can step down get set and jump.  Still I liked the WOD.

Later in the evening in progression of New Years Resolution.
500 Crunches
100 Push-ups

Total for year
1000 Crunches
200 Push-ups

DEATH BY SIT-UPS

DEATH BY SITUPS (NEW PR) by 1 round - 31 Rounds and 496 Butterfly sit-ups.
1 sit-up the first minute, 2 the second, 3 the third, so on until you are unable to complete specified amount in 1 minute.
31 Rounds = 496 Butterfly Sit-ups, feet not anchored.
Pretty much exactly like last time.  The first 18 or so rounds are pretty smooth.  Around 22 rounds things got tough and it happens all at once.  Having a goal from last time really helped.  I did not have a ton of time after the 30th round (i think 10 seconds), but I was determined to get 31 rounds.  Finished 31 rounds and had 4 seconds left. 
1 minute after I finished I had to run to the bathroom for a session of puking.  This one got me for a few days last spring.  We shall see. Good to start off the new year with a WOD and a PR. 

A few years ago my new years resolution was to do crunches every day.  I hit over 101,000 crunches outside my cross fit work outs in a year.  My goal is to hit that again.  I also want to hit 100 push ups a day.  We shall see.

Later in the evening
500 Crunches
100 Push-ups

2/25/12

Death by Sit-Ups 30 Rounds = 466 Butterfly Sit-ups, feet not anchored. 1 sit-up the first minute, 2 the second, 3 the third, so on until you are unable to complete specified amount in 1 minute.
The Death by sit-ups was tougher than I had anticipated. Rounds 1 - 18 or so were no big deal then it got tougher and tougher. By round 22 I was beginning to wonder if I had enough steam to get to round 30 which was my goal. I got to round 30 and had 10 seconds before I was to start 31. I thought I could get it done but I was hurting. I got one rep at the minute marker and realized there was no way. I was toast.

Front Squat, 60 yard shuttle run

On the minute for 8 minutes
2 Front Squats (supposed to be body weight) I did 155 back is hurting and just getting back.
60 yard shuttle run, 30 yd down 30 yd back

This was really fun.  Daniel and I set my watch to chime every 30 seconds which is just about how long it took to complete a session.  As I was finishing my run Daniel started his squats so we were trading perfectly.  Great quick WOD with a bud.  Played it safe with the squats with my back and just getting started again.  I am also still pretty sore from Friday.  Not sure how other than trying to get out of my coveralls before the WOD and I pulled a muscle between my shoulder blades on the right side.  That sucks.

Wall Ball, Rope Climb

For Time
50 Wall Ball 20lb ball
5 x 15ft rope climb
40 Wall Ball 20lb
4 x 15ft rope climb
30 Wall Ball 20lb
3 x 15ft rope climb
20 Wall Ball 20lb
2 rope climb
10 Wall Ball 20lb
1 rope climb

Splits
1 - 6:06
2 - 6:08
3 - 4:33
4 - 3:25
5 - 1:15
Total 21:15

5 hours in the car today and 3 2 days ago.  My back is killing me.  The truck is falling appart and is making a tremendous noise.  I got home and had  crazy head ache.  The workout hammered me but I did get rid of the headache.  Man I was whooped I was having a hard time staying on my feet by round 3.  The climbs are rough.  I tore up my hand.  I am sitting here 2 hours after I finished and am having a hard time keeping my eyes open.

Jump-rope, SDLHP, Body Squats, KB Swings, Crunches, Bike

3 Rounds for time:
100 Jump-rope
30 SDLHP 45lbs
30 Body Squats
30 KB Swings 45lbs
100 Crunches
Rounds
1 - 5:00.43
2 - 5:03.19
3 - 4:55.36
Total time - 14:58.98

At the Runyons for family Christmas.  Did this in the garage at 48deg.  Man I am in terrible shape.  This just burnt.  Because of my bicep injury I do so little stuff with the curl exercise these SDLHP's sent my arms at the elbow into a burn for quite a while.

Dead Lift, Deficit Push-up, Box Jump, Ball Slams, GHD's

12 min AMRAP Jen came in with me this morning.  Her stuff is posted too.
15 155lb/85lb Dead Lift
15 Deficit Push-ups
15 Box Jumps 32"/16" Box
Splits
1 - 2:28 
2 - 2:16
3 - 2:51
4 - 3:19
5 - 1:04 DL and Push-ups complete 12min mark

7 1/2 min after
3 Rounds
20 x 20lb ball slams
20 x GHD's
Splits
1 - 2:56
2 - 3:27
3 - 3:14
Total time - 10:37

Good to get in.  My back is sore from the GHD's.  I wanted to finish with some Light Squat Cleans but decided against it.

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.

Power Clean to push jerk/press, Ring Dips

8 minute AMRAP - 5 rounds + 2 PC/over head
5 x 155lb Power Clean to a push jerk/press
5 Ring Dips
Rounds
1 - 1:01
2 - 1:24
3 - 1:43
4 - 1:50
5 - 1:40 at 7:40
      2 cleans at 8:00 min marker
6 - 1:09 at 8:50

Got 5 total rounds and 2 clean to over head at 8:00 min marker and finished round.

8/28/12 Bench Press

10 x 135
10 x 185
6 x 205
3 x 225
3 x 225

8/25/12 Saturday T-Post Driving

24 posts for Chute on course with Corey after SBU race
60 drives per post my hands and body were fried.

8/27/12 Power Cleans, Jump Rope

5 Rounds
5 Power Cleans 135lbs, supposed to be 185 (back not up for it)
40 Jump Rope
Rounds
1 - 59.9
2 - 1:14
3 - 1:21
4 - 1:34
5 - 1:24
Total time - 6:32

8/23/12 Dead Lift, Burpees

5 Rounds
5 Dead Lift 275lbs
10 Burpees
Rounds
1 - 43.0
2 - 1:25.4
3 - 1:30.9
4 - 1:18.4
5 - 1:14.7
Total time -

8/21/12 Tire Slams, Tire Flips, Toes to Bar

3 Rounds for time
20 Tire Slams 10 rt, 10lft
5 Tire Flips
10 Toes to Bar
Splits
1 - 1:27
2 - 1:52
3 - 1:54
Total time - 5:14

8/18/12 Bear Crawl, Dead Lift, Lateral Bar Burpees

5 Rounds for time:
20 yard Bear Crawl
3 x 315lb Dead Lifts
10 Lateral Bar Burpees
Rounds
1 - 1:23
2 - 2:18
3 - 2:50
4 - 2:48
5 - 2:16
Total time - 11:37
Interesting WOD.  The dead lift was pretty heavy for trying to move fast.

Push Press, Squat Cleans, Bench Press, Front Squat

5 Rounds for time of:
5 x 135lb Push Press
5 x 135lb Squat Cleans
5 x 135lb Bench Press
5 x 135lb Front Squat
45 seconds rest between each round
Rounds
1 - 2:00.44
2 - 1:57.01
3 - 1:44.79
4 - 1:51.63
5 - 1:43.19
Total Time - 12:16.11 with rest included.

Just wanted to get something in.  I am struggling this month.  Not good considering how much I drop off in Sept and Oct usually.  I have to get back with it.  Hammy that I pulled yesterday is not great but did not hurt a ton while I was on I just went steady and did not push super hard.

Aug. 12, KB Swings, Burpees, Plate Push

5 Rounds for time of:
5 KB Swings - 2 pood
5 Burpees
Plate Push 20 yards 45lb plate
5 KB Swings - 2 Pood
5 Burpees
Plate Push 20 yards 45lb plate
30 seconds rest
Rounds
1 - 1:10.26
2 - 1:47.47
3 - 1:48.69
4 - 1:42.62
5 - 1:40.67
Total Time - 

This one was rough on me.  I struggled pushing.  KB's felt a bit on the heavy side for me today.  I just could not seem to push to the limit.  The lack of working out is hurting me.  And of course constantly being hurt is not helping.  I am hurting my self everywhere but the gym.  My arm still is not better.  My calf seems to be better but I pulled my ham string on the left side Mon. Aug. 13th doing sprints with the CC kids.

Aug. 10th

Yard work and planted Garden.

Aug. 9th

Did a WOD still looking for the paper I wrote it on.

Aug. 4th

Finished driving T-posts hung fence and finished tilling the garden.

August 3 Driving T-Posts

Put dogs fence in.  Drove T-Posts.  Tilled Garden.

August 1st - Swim

Went to Table Rock today with the girls.  Got in a 200 meter freestyle swim.  Buoy was about 50 meters out.  I swam out and back twice.  Defiantly not ready for the Olympics.
50 push ups

Tilled Garden, Push-ups, Crunches, Body Squats

Tilled Garden for 2 hours (AGAIN)
150 - Push-ups
300 - Crunches
100 - Body Squats

Tilled Garden

Had therapy this morning for my arm and that put a damper on a workout this am.  Arm is pretty sore.  Tilled the garden for roughly 2 hours this afternoon.  Soil is as hard as a rock!

Sunday July 29th - BIKE

Got done with church and biked home.  Almost a 7mile loop.  Completed it in 24:51.  Back parking lot of church to High School finishing in the drive way coming into the garage.

Wall-ball, Toes-to-bar, Shoulder Press, GHD's

5 Rounds for time:
20 Wall-ball, 20lbs
10 Toes-to-bar
10 Shoulder Press - 95lbs
10 GHD's
Rounds
1 - 2:26
2 - 3:20
3 - 3:51
4 - 3:56
5 - 3:47
Total time - 17:22

Man I am tired!

Butterfly Sit-ups, KB Swings, Hand Release Push-ups, Lunges, Trunk Twist Knee Elevations, Grass Hoppers

4 Rounds For Time:
30 Butterfly Sit-ups
30 KB Swings
20 Hand Release Sit-ups
30 Lunges
30 Trunk Twist Knee Elevations
20 Grass Hoppers
Rounds:
1 - 3:58 Forgot to do grass hoppers
2 - 5:01 did the set of of grass hoppers here.
3 - 6:14
4 - 6:22
Total Time - 21:35 I think my watch had tons of splits on it from the last few WOD's  I had to add these splits up.

Daniel and I are both beat from yesterdays WOD.  The heat is pretty rough.  Even this morning I could feel the fatigue from yesterday and a bit of heat affecting me.

Linda

10-9-8-7-6-5-4-3-2-1
Deadlift - 1.5 body weight 285
Bench Press - body weight 190
Squat Clean - 3/4 body weight 142.5
Rounds
1 - 6:12
2 - 7:31
3 - 7:23
4 - 6:58
5 - 6:42
6 - 5:53
7 - 5:03
8 - 3:23
9 - 2:16
10 - 48.84
Total time - 52:13.41
Second time doing this. My back was really bad last time. This time it was sore I tweaked it this morning setting up a barricade for the new puppies. Still a decent workout.  I think the heat got to me the round of 6. I was really dizzy.  This is crazy I guess my back is having a big effect on me with this workout.  Also the dead lifts are a factor now doing the real weight.  The first time and second time I did this the dead-lift was way down.  That still should not slow me down as much as it has I would not think.  I would love to hit this when my back is feeling great again.  Looks like all the weights were the same on my first effort at 33:44 except for the Dead-lift, it was down by 85lbs.  I did notice in my notes that I went parallel my first time and the last two times have been full deep squats pretty much A to G.

FRIDAY, APRIL 6, 2012

"Linda"

10-9-8-7-6-5-4-3-2-1 Reps of the triplet for time:
Dead-lift 1.5 times body weight 188 this am tried 285, back is killing me I tried this and when I got it up it was way to much.  I adapted to 225.
Bench press - Body weight 188 this am
Clean (Did Squat Cleans) - 3/4 body weight - 143, went as deep as I could go.
Splits
10 - 7:11
9 - 10:49
8 - 8:33
7 - 9:39
6 - 8:00
5 - 5:16
4 - 5:19
3 - 5:08
2 - 3:08
1 - 1:32
Total time: 1:04.41

My back was killing me today.  I felt it every rep of every dead lift and squat clean.  Not good.  I had to go so slow I just fell to pieces.  Sweat was pouring off me.  I really hope things start looking up because I am beginning to get frustrated with my back issues again.  Last time I did this was in 2010 and I was heavier.  I adapted the dead lifts to lighter than today and took about half the time I did today.  Cleans are usually or have been one of my strong points.  I have jacked something up.

LAST TIME

SUNDAY, SEPTEMBER 5, 2010

Deadlift: 1 1/2 body weight = adapted to Just over 200lbs to save back

Bench press: body weight = Weighed 192 this am.
Clean: 3/4 body weight = 144

As usual the deadlifts just took it out of me. I moved through them pretty well but it taxed me quite a bit. Bench press was solid, just a few breaks. From 6 down was unbroken. Squat cleans were legit 90deg. I focused on this because I adapted the Deadlift. They were steady and smooth but wore me slick.

Ron
Time = 33:44

Tire Slams, GHD's, Body Squats, Dumbbell Push-ups

5 Rounds for time:
20 Tire Slams, 10 rt side, 10 left side, alternate bars
10 GHD's
20 Body Squats
10 Dumbbell Push-ups
1 min Rest - rest was roughly 56 seconds
Splits
1 - 1:54
2 - 1:58
3 - 1:46
4 - 1:52
5 - 1:30
Total time with rest - 12:50
Calf is still on fire.  I have been icing and taking aleve.

Toes to bar, dips, shoulder press

35 toes to bar 35 weighted dips 35lbs 35 shoulder press Worked on deck. Daniel and Sean came over to help hang the facia board.

Bench Press

135 - 10 reps

185 - 10 reps

205 - 6 reps

225 - 5 reps

245 - 2 reps, one was flat back and the second was a slight arch.  Not happy with the arch so I stopped.  I think I could have gone 3 at least.

205 - 3 reps

185 - 5 reps

135 - 10 reps

Good round today.  Just wanted to do something.  Calf is killing me.  Arm is just a bit sore.  I have to work on the deck the next two days so I just am is survival mode.

July 14th, Wall Ball, Toes-to-bar

For Time
50 Wall-ball - 20lb
25 Toes-to-bar

40 Wall-ball - 20lb
20 Toes-to-bar

30 Wall-ball - 20lb
15 Toes-to-bar

20 Wall-ball - 20lb
10 Toes-to-bar

10 Wall-ball - 20lb
5 Toes-to-bar
Splits
1 - 2:25
2 - 3:43
3 - 3:15
4 - 2:04
5 - 51.44
Total Time - 12:20

Posting this two days later and my abbs are still on fire!  GREAT WOD.  Good to be back with Daniel day 2.  Needed this one.  Hands are still toast from blisters at camp and grip from yesterdays KB swings.

July 13th, KB Swings

one minute on one minute off for 10 minutes
30 KB swings 2 pood (70lbs)
Complete 30 swings in a minute and if not done in a minute assess a penalty of 100 SDLHP for each round not completed. 
I am apparently toast after camp.  I finished round 1 and then was done I could not get more than 20 done in a round after that.  I also can't really do SDLHP with my arm hurting.  I did ROPE waves for 6 Rounds at 15 seconds a round.  I did finish all my reps for the KB swings before I did the penalty.  So I did get all 150 Swings.

July 12th

Biked 18miles Did Dawt Mill with the kids looped several times.

July 11th

AM
Cross fit
1 Round
20 KB Swings 35lbs
20 SDLHP 35lbs
4 Rounds
20 KB Swings 55lbs
20 SDLHP 55lbs

120 Push-ups broke into rounds
700 Crunches sets of 100
Calf did feel decent on these but I did not activate it.

Kayaked 7 miles on the North Fork river

PM Biked 3 miles on hills

July 10th

AM Biked 7 Miles on hills, sat in Spring for 10 minutes
PM Biked 10 miles on Hills

July 9th

AM Biked 8 miles on Hills
PM Biked 8 miles on Hills

July 8th West Plains Camp

Biked 8 miles on hills

July 6th

30 Burpees
2 Big Laps Soccer Field
30 Snatches (Dumbell 35lbs)
2 Big Laps Soccer Field (on second lap last 200 meters I felt a pull in my left calf and as far as I can tell tore the muscle as is goes under the gastrocnemius.  I am toast.  I am posting this a week and a half later and I am still in major pain.
Finished my push ups - 30
Finished my snatches - 30   


Not a good day.  I was jogging at a decent pace but not pushing my self at all when the calf went.  This is a first.

July 4th Hiking and cave tour

We hiked to Blue Spring, Hiked around Alley Spring and went to Round Spring and toured the cave.  Dave Toby was there and gave us the tour.  The cave was awesome.  2 hours of a lantern tour.

July 3rd Long Canoe Ride with the Family

We went to Eminence MO and floated the Jacks Fork river.  Amazing.  The girls did awesome.  I gave them some paddling lessons and they put it to the test on a few turns with rough water.  They did amazing.  A bit of swimming and rock jumping into the water.  Amazing day with the girls.  I was very proud of them.

Bench Press, Dead Lift, Tire Slams, Pull-ups, Run 400

Started With Bench Press
10 x 135 
5 x 185 
5 x 205 
5 x 215 
5 x 225 
10 x 135 
WOD
4 Rounds for time:
10 Dead-lift, hex bar 225lbs
20 Tire slams right side, used my new 10lb sledge
10 Pull-ups, arm still hurts but had to do something.
20 Tire slams left side 10 Sit-ups, butterfly as usual
400 meter run roughly, around soccer practice field starting and finishing inside weight room.
1 minute rest
Rounds 
1 - 5:19.29 
2 - 5:13.75 
3 - 4:51.12 
4 - 4:20.86 
Total time - 22:49.73
Great WOD today. Arm is still hurting but I could not stand not doing pull-ups. Just kept them to a minimum. Bench felt great. No spotter and still did 225, 5 times. I will have to look but I can't remember doing 225, 5 times since starting cross fit. If I had a spotter I probably would have tried another set at 235. Either way great day. Hot as the blue blazes out there even at 8:15 am when I did this. I think it was already 85 degrees.

AM WOD with the Kids, Run, Squats, Lever Pulls, Thrusters, Iron Crosses, Lunges, Toes to Bar

2 Rounds for time:
Large loop of soccer field
50 Body Squats
30 Lever Pulls (like butterfly but with one arm at a time reaching across the center line)
20 Thrusters (45lb bar)
20 Iron Crosses (5lb plate start arms out in-front, open to sides close, then straight up over head)
50 Lunges
10 Toes-to-Bar

Did not get a time on this.  I started after the kids.  I had to pull benches and bars for the toes to bar.  I headed out when most the group was on lunges.  Seemed like I had a decent pace going.  I was sweating like a race horse.  Legs were on fire and shaky after done.

Long Bike

Rode to practice in am.
4 miles in
7 miles at practice
4 miles home
Total - 15 miles

Bench Press, Dumbbell Thrusters, Dynamic Push-Ups, Russian Twist (mason twists)

Bench Press

135 x 10

185 x 5

205 x 3

225 x 3

235 x 1

245 x 1  Went up solid, I know I could have gone to at least 255 but decided to be smart

WOD

For Time - 15 - 12 - 9 - 6 - 3 reps of:

40lb Thrusters Dumbbell

Dynamic Push-ups, two bumper plates on each side

Russian Twists (Mason Twists) 10lb plate

Splits

1 - 2:45

2 - 3:03

3 - 2:33

4 - 1:36

5 - 42.89

Total time - 10:41

Arm still hurting but wanted to do something like this.  The pushups don't seem to hurt it.  Bench went well.

Iron Man 400!

80lbs worth of weighted vests
2 55lb Kettle Bells one each arm
400 meters as fast as you can go

TIME = 3:23

I was super worried about my back.  I probably gamed it a bit to much early.  I was loosing my grip on the left side with about 60+ meters to go and I dropped the weights and took a few deep breaths and walked around in a circle.  Grabbed them and powered in almost at a trot.  I did feel my left leg and foot go tingly but nothing worse than normal.  The next few days will tell the tale.  GREAT WOD!  I am typing this 3 hours later and am still a bit shaky.  I know I can break 3 in this thing.

Long Bike

Jen and I got up early at Boo and Terry's and rode from their house to Castlewood State Park all the way to the river.  The ride ended up being almost 15 miles.  Good time together and a beautiful ride.

Kyle's playground WOD

4 Rounds for time, ALL WITH 20lb VEST:
10 Toes to bar
20 Push-ups
30 Squats
40 butterfly Sit-ups
50 Jump ropes
Splits 
1 - 3:55 
2 - 4:07 
3 - 4:50 
4 - 4:20 
Total - 17:12
Did this on on my nephews playground in my sisters back yard. Wrote the WOD in the sand box. Followed workout by a jumping session with the kids on the trampoline and a good game of tag.  I am whooped.

6/21/12, handstand holds, weighted pushups, box jumps, deadlift, GHD'S, KB Swings.

4 sets of 15 seconds Hand Stand Holds these were tough and killed my back
3 sets of 15 weighted push ups - 45lb plate
10 sets of 5 tallest box jumps
 4 Rounds for time
6 Dead lifts - 65% of 1 rep max - 240lbs
10 GHD'S
24 1.5 pood KB swings
Rounds
1 - 1:39 
2 - 2:31 
3 - 2:25 
4 - 2:31
Total time - 9:07
This WOD does not seem that tough but it put both Daniel and I on the floor.  Could have been the heat too.  I have lost 4lbs a workout the last two days.

Squats, push-ups, sled pulls

Started day with Squats
5 x 135 Below Parallel
3 x 205 Below Parallel
3 x 225 Below Parallel
1 x 265 Parallel OLD PR
1 x 285 Parallel NEW PR - For Cross-fit
1 x 135 Below Parallel
NO BELT FOR ANY OF THESE!!!!!!!!!!!!!!!

10 Rounds for Time
15 Push-ups
Sprint/Sled Pulls - 30 yards
Rest 60 seconds
1 - 24.99
2 - 22.64
3 - 22.16
4 - 22.83
5 - 19.54
6 - 26.73
7 - 22.87
8 - 22.15
9 - 29.30
10 - 41.77 Wheels came off, I could barely get my feet off the ground
Total time with rest - 13:05

Cardio Cross Fit with the Kids

Running on Soccer field with the kids at 6:15am
1 Lap big lap both fields (BARE FOOT) = 500 meters
30 KB swings
1 Lap
30 SDLHP - Skipped these because of arm and did 1/2 moon rises
1 Lap
30 Body Squats
1 lap
30 1/2 moon rises
1 lap
30 Push-ups
1 lap

6/18/12 Bench Press, Dips, Plate Push

Easy day trying to rest arm
Bench Press
135 x 10
155 x 5
185 x 3
205 x 3
225 x 2
230 x 1

Dips Weighted with vest 3 sets of 10

45lb plate push
2 sets of 4
Daniel and I rotated down and backs 2 turning left then 2 turning right as we finished the 4th we took 60 seconds rest. 

This on hammerd me.  Great blast.
Still resting arm.  It still hurts like crazy.  Tom wants me to take 7 more days off no curling action or pulling.

FAMILY SCRAMBLE

Year number 4 for the family scramble.  We had a great time.  Took an Ice bath last night trying to be recovered for today.  I am still trying to recover from this weeks workouts.  I also strained my left calf Thursday during the hills.  I am falling apart.  I talked to Tom last night. I have pulled my Bicep Brachialis at the attachment in the forearm.  I have to rest it for 7 to 10 days.  NICE!  AHHHHH, Sucks getting old.

Deadlift, dragonfly, ring dip, med ball explosion, front squat, bar facing burpees, hill sprints

Dead-lift NO BELT ON ANY OF THESE!
135 x 1
222 x 4
315 x 3
335 x 1
355 x 1
Very happy with this.  I even built up a pad of mats to stand on so I was lifting more from the same height if I was lifting with a regular bar and not the hex bar.

Dragon Fly's 3 x 10 I 2 x 10 and the last set I could only do 6.  This was killing my upper spine for some reason.
Weighted Ring Dips 3 sets of 10, first set was just body weight, next two I had the 20lb vest on.
Just not feeling right doing these they hurt all over and in the middle of my chest on my sternum.  I am completely wiped out.

WOD
3 rounds for time
10 x Med ball explosions - trying to hit beam on weight room ceiling
5 x Front Squat 165lbs
15 x Bar facing burpees
Rounds 
1 - 4:13 
2 - 3:50 
3 - 4:12 
Total time - 14:16
Front Squats were rough on my I had to use the weight belt.  Picking up the med ball was rough on my right arm.

Drive to granny hills 5 x 50 yard up hill sprints walk backward down hill for recovery.
I really did not want to do these. I am exhausted and my arm is killing me. However they were awesome. Daniel and I were stride for stride on them. Man it was fun flying up that hill. Sprint and recovery combined was 90 seconds then we were off for the next interval. Tomorrows day off is much needed.

6/13/12 Hammer Gone Bad

3 Rounds
Sledge Hammer Right Side 1 min
Box Jumps 20in 1 min
Sledge Hammer Left Side 1 min
Dumbell Hang Clean 45lb Dumbells 1 min
1 minute rest
WOD is constructed exactly like Fight Gone Bad.  4 rounds counting max number of reps per exercise.  Your score is your total number of reps completed.
Exercise                        Reps R1      Reps R2    Reps R3
Sledge Hammer RS   -----34------------34----------36
Box Jumps                 -----30------------30----------30
Sledge Hammer LS    ----34------------34----------36
Dumbell Hang Clean  ---20------------20-----------25
Total number of reps = 118-----------118----------127 = 363

Short Rest
Mat slams - We alternated for 1 minute slamming the same direction facing each other.  As many reps as possible in 1 min.  We did 4 rounds.  We did 2 rounds slamming with right arm and 2 rounds slamming with left arm.

My right arm is messed up again.  I can barely move it today.  Not sure which exercise did it but my guess is the mat slams.  My favorite part of yesterday.  I need to take care of this.  Not sure of a plan yet.  I am going on 3 plus weeks of this.

Kalsu

Total time - 1:14.34
On the minute
Complete 5 Burpees and complete max reps of 135lb thrusters on the minute.
The goal is to complete 100 Thrusters
At the beginning of every minute complete 5 burpees, for the rest of the minuted perform as many 135lb thrusters as you can in remainder of minute.  At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 thrusters.  Post total number of minutes it took to complete 100 thrusters.
Inside of workout:
Total thrusters - 100
Total burpees - 370
Total squat cleans - 63 I think 

Posting this 6 hours after finishing WOD. I am fried, my knees are on fire and I did not have time for an ice bath. Either way I finished this sucker. Though there is no way I could have gotten it done with out Daniel. Thanks brother! Possibly one of the hardest things I have done. I believe it was rep 94 I stood up from the burpees for the power cleans and started to dry heave. I am not sure how I made it I had tremmors in my legs by thruster 40. I thought there was no way I could get past 60. I posted a fe weeks back after a WOD that I after that WOD you feel like one bad mother. After this one you are just glad you survived!
Rounds:
1 - 3, 2 - 3,  3 - 3, 4 - 3, 5 - 3, 6 - 3, 7 - 3, 8 - 3, 9 - 3, 10 - 3 = 30 
1 - 3, 2 - 3, 3 - 3, 4 - 3, 5 - 0, 6 - 1, 7 - 3, 8 - 2, 9 - 2, 10 - 2 = 22 = 52
1 - 0, 2 - 2, 3 - 2, 4 - 1, 5 - 0, 6 - 2, 7 - 0, 8 - 2, 9 - 0, 10 - 1 = 10 = 62 
1 - 0, 2 - 1, 3 - 1, 4 - 0, 5 - 1, 6 - 1, 7 - 1, 8 - 1, 9 - 1, 10 - 1 = 8 = 70 
1 - 1, 2 - 1, 3 - 1, 4 - 0, 5 - 1, 6 - 1, 7 - 1, 8 - 1, 9 - 1, 10 - 1 = 9 = 79 
1 - 1, 2 - 0, 3 - 1, 4 - 1, 5 - 1, 6 - 1, 7 - 1, 8 - 0, 9 - 1, 10 - 1 = 8 = 87
1 - 1, 2 - 1, 3 - 1, 4 - 0, 5 - 1, 6 - 1, 7 - 1, 8 - 1, 9 - 1, 10 - 1 = 9 = 96 
1 - 0, 2 - 1, 3 - 1, 4 - 2 = 4 = 100
FINISHING TIME : 1:14.34

HOLY COW!!!!!!!!!!!!!!!!
I finished posting this around 12 the next day.  I have already iced my knees twice.  They are still sore.  Daniel adn I talked I can remember thinking the first time I saw this WOD and watched Ben do it.  I thought there was no way I could do that.  I also was thinking yesterday.  When I first started Crossfit I could barely clean 135 with out hurting.  I have been wanting to do this one for a year.  Finally did it.
All I can think of is, I FINISHED!   Thanks again Daniel. 

Did this 6/8/12 Hand stand push ups, false grip holds on rings, Skin the cat, Front Squats, Pull-ups

Started day with:
Hand stand push ups.  We were supposed to do 3 sets of 8 reps.  I did 4 sets of 3 reps.  But I did them for real this time.  Still Suck.
4 x 15 seconds false grip holds on rings.
3 sets of 5 Skin the cat on the rings.  I could not drop as low as I wanted to on the back side of these with my arm hurting like it has been.

WOD
3 Rounds for time:
6 x 185lb Front Squats
21 Pull-ups
Rounds
1 - 1:24.24
2 - 3:10.50
3 - 3:35.75 
Total time - 8:10

Short rest then:
5 sets of 50 Rocky crunches.  These are what I call bicycles.  1 min rest between sets.

Workout was good today.  Happy with my slight progress on the HSPU's.  My arm is still killing me.  Need to do something about this.  The front squats hammered my by the second set.

KB swings, long sled pull, mat slams

Complete 6 Rounds:
You have 1 minute to complete the following:
5 KB swings - 2 pood = 70lbs
1 - 40 yard suicide Run = I did a long sled pull probably 100 or so meters 45lb plate on the sled
Rest 60 seconds between rounds
*if you do not make the 1 minute mark count a penalty of 20 burpees
Splits
1 - 28.20
2 - 31.72
3 - 33.00
4 - 34.00
5 - 34.32
6 - 29.53
Total Time - 8:11 including exactly 1 minute rests

Rest

5 Rounds
10 Reps Mat Slam alternating Right and Left Sides Rest while partner does his round, Roughly 30 seconds.  I felt better slamming that thing than when I was resting.

My arm is killing me I might need to get it checked out.  Great workout!  Good job Daniel.  I was toast by the last few runs.  I was yelling trying to stay firing on the last 30 meters.

6/5/12 L-Sit, RingDips, Squat Cleans, Double Unders, Shoulder Press, Rope Climb

(A) 4 sets of 15 seconds L-Sit - These went well
(B) 3 sets of 15 Weighted Ring Dips 20 lbs

Met Con
3 Rounds for time:
5 - 10 - 15 reps for cleans and press
Squat Cleans 155lbs
Double-unders - Subbed in singles - 50 - 100 - 150
Shoulder Press 95lbs
Splits - forgot to hit the watch the cleans were killing me
Total Time - 16:39.35
Short Rest
5 x 20 ft rope climbs with 1 min. rest between reps., go as fast as you can up and down.  Last one did with no legs.

Right arm was still killing me today.  I think I made it worse today.  Closing the joint is miserable.  I think I have severely strained something or possibly a small tear.

6/4/12 - Bike 600+m, KB Swings, Pull-ups

3 Rounds for time:
All done with 20lb weight vest
800m Run - Subbed in 600+m bike
21 1.5 Pood KB swings
12 Pull-ups
90seconds recovery
Temperature was 90deg
Rounds
1 - 2:44.0
2 - 2:41.46
3 - 2:49.47
Total time - 11:22.35

Finished with 10 x 20 yard sled pulls 1 on the minute every minute for 10 min.  45lb plate on sled

I was spent at the end of this one.  Great workout.  Not sure what is going on with my right arm.  Just above my elbow hurts on the inside.  Small muscle under bicep to the outside of arm.  Hurts badly.  Right shoulder is now hurting.  It hurts when I close the joint.  Noticed it just a bit on the pull-ups

Front Squat, Burpees, Pull ups

PM WOD
For time:
21 - 15 - 9
95lb Front Squat
Burpees
Pull-ups

Rounds
1 - 3:25.03
2 - 3:01.07
3 - 2:32.06
Total time: 8:58.16

So much for a day off.  Two workouts later here I am.  I started my day with one amazing morning and did a workout.  I then hit the weight room just to cheer Daniel on and decide to hit it with him.  I promised my-self I would just go through it with out pushing.  I kind of kept my promise I went decent pace but I definitely did not slow as much as I should have.  I really liked this workout even for being exhausted.  Little to no sleep and supposed to be day off I liked this.  The front squats were quite good the weight was so light you could roll pretty good.  I want to do this one with the vest on.

Run, Body Squats

AM WOD
100 Body Squats, did sets of 25 as the kids came in on their laps
Then did:
4 Rounds
Run 1 barefoot lap on soccer field = 500 meters
25 Body Squats
at completion of above
25 Toes to bar

Total of 200 body squats and 2000 meters running

Did this with the kids this am.  Man the running feels great.  It was cool the grass was wet and we ran bare foot.  Great morning!