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

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.

6/6/14 PM WOD - Ball Slams

Power Matrix Bench
135 x 10
165 x 8
190 x 5
205 x 3
225 x 1
225 x 1
225 x 1
205 x 5

WOD was Death by Ball slam.  So 1st minute was 2 burpees + 1 ball Slam, 2nd minute was 2 burpees + 2 ball slam, 3rd minute has 3 ball slams ...

 Daniel and I did this for 41 minutes.  Both of us were really hurting by the end, Daniel said he wanted to get to his age and I started thinking I would like to hit mine.  It was great Daniel stuck with me to the end. Daniel said if his life depended on it, he could have done one more.  I have to agree but man this was a rough one.  I some how got out of this one with no blisters.

Total was 82 burpees and 906 ball slams.  I felt this one for days. 

6/6/14 Morning WOD with Cardio kids

4 rounds
400 meter run
Forward Roll
20 KB Swings
20 Push-ups - Hand Release
20 Lever Pull Sit-ups

After workout 25 Toes to bar

I ran 400 meters each round.  I am sore but not to bad.  Pretty happy with being able to get a run.

6/4/14 Partner WOD

Front Squat
135 x 10
145 x 8
155 x 6
165 x 4

This one was a buddy workout with Daniel.  One of us would do barbell Turkish Get-ups while the other did the following and we would trade back and forth for four rounds.

30 back extensions
20 Wire Walks (Dipping under and stepping over tight jump ropes)
10 Tire fips with a jump, up, in, up, out, the middle (small tractor tire)

Great workout.  Really enjoyed this.  I can't remember how many Turkish Get-ups per round but they were solid. We both did the same number each round.  Each setting the bar for the next guy.
Turkish Get-ups
1 - 9
2 - 12
3 - 12
4 - 12

Splits
R 1 - 3:12
D 2 - 3:14
R 3 - 3:25
D 4 - 3:38
R 5 - 3:16
D 6 - 3:29
R 7 - 2:59
D 8 - 3:08
Total time - 26:25

6/3/14 Curls, Pull ups, Lunges, Ball Slams, knees to chest, Jump rope

5  Rounds
10 Pull ups
10 lunges
10 Ball Slams
20 knees to chest
80 Jump rope singles
1:30 rest

Splits
1 - 2:30
2 - 2:25
3 - 2:14
4 - 2:15
5 - 2:13
Total time with rest - 17:08

June 3 AM with Cardio kids

4 Rounds
400 meter run
20 KB Swings
20 Push-ups - hand release
20 Lever Pulls

After WOD - 25 Toes to bar

June 2nd Wall walks, Frog Jumps, SDLHP's, PLATE PULLS

4 Rounds
5 Wall Walks
Frog Jumps down and back
10 SDLHP's
PLATE PULL - Down and back

State Track meet workouts, Hill runs, Table jumps, Burpees, Butterfly Sit ups

Stationary bike

I think this is what we did.  This one is lost too.

5 Hill runs about 150 meters by hotel

5 Rounds - Partner WOD
1 man does KB Swings, Burpees, Table Jumps while the other man does Butterfly situps

I think it was 10 of each and we ended up with 40 give or take butterfly sit ups

State Track meet workouts 5/30/14, Swimming, Push-ups, Stationary bike

5 Rounds
25 meter swim
25 push-ups

Splits are gone

5/28/14 Pull ups, Walking push-ups, GHD's, SDLHP, Sled Push

Did this early before work day, Jen's birthday party tonight
Bench Press
Matrix

4 Rounds
16 Pull-ups
16 Walking Push-ups, More of a had jump on either side of a line
16 GHD's
16 SDLHP's
1 Down and Back Sled push
2 min rest

The long rest was needed.  We were shot by the end of each round.  I felt like I was going to die after round 1.

KB Swings, Jumping Jack Push ups, GHD's, SDLHP, Plate Push

5 Rounds
10 KB Swings @ I think 55lbs
10 Jumping Jack Push ups
10 GHD's
10 SDLHP's @ I think 55lbs
Plate push - Down and back w/ 45lb plate
1 min Rest

1 - 1:40
2 - 1:40
3 - 1:43
4 - 1:43
5 - 1:38
Total time w/ rest - 12:27

On my own a few days later

4 Rounds
10 Box Jumps - tall black box
15 Toes to bar
20 Tire Slams - 10 rt/10lt sides
10 Pull ups
50 Jump ropes Singles
40 Tire Punches - 20 Rt Jabs, 20Lt Jabs
1 Sled Push
1 min rest

Splits
1 - 3:30
2 - 4:08
3 - 4:10
4 - 3:47
Total time with rest - 19:37

Early May Punching bag and other things

Again hung heavy bag

Jabs / Kicks
????????
????????
????????

A good workout but can't remember most of it.

Some time in Early May ROCKY WOD

 Pulled out the heavy punching bag
Cant remember how many rounds but here is a rough estimate of what Daniel and I did.

I think 4 rounds
10 Right Jab
10 Left Jab
10 Right kick
10 Left kick
20 yards Rope duck unders
15 or 20 GHD's
Jump rope ????/

I can remember this being a nice change and something we had never done before.  Possibly Daniel will remember some of the foggy areas.  There were a few workouts before this that are just gone.  I remember this one because it was so different.

Here we go again.

This year has been awful for not only working out but also posting.  Technology in my life has been awful.  My cell phone some how has lost the last month of workouts that I have done.  Not that there was stellar workouts but just not having them to post hacks me off.  I am going to piece what I can remember back together.

Long bike, push-ups, cold water challenge

Biked 14 miles with Jen crazy hilly
100 push-ups
Cold water challenge

4/18/14, 5 mile bike, short bench press, pull-ups , abs

4/16/14 Stationary Bike

30 min Stationary Bike

Stationary Bike, Push-ups, Sit-ups

20 Minutes Stationary Bike
100 Push-ups
200 Crunches

Sunday 4/13/14 Front Squat, Bench Press, Punching bag

Partner WOD # 2

Partner WOD

WOD

WOD

WOD

WOD

WOD

WOD

WOD

Stationary Bike, Push ups, Sit-ups

20 min Stationary bike
Fat burn setting

55 push-ups
100 Flat abs
200 side crunches - 100 each side
200 Penguins

3/9/14 Stationary Bike

30 min stationary bike
Fat Burn setting
85 plus rpm

3/8/14 Dips, Pull-ups, Burpees, Knees to chest, Butterfly sit-ups

5 rounds
10 dips
10 pull-ups
10 burpees
10 knees to chest
10 butterfly sit ups
1 min rest
Splits
1 - 2:18
2 - 2:14
3 - 2:21
4 - 2:38
5 - 2:17
Total w/ rest - 15:51

First two rounds were pretty easy.  3, 4, and 5 not so much.  I was hurting.  Not bad for a hotel WOD.  In Evansville Ind @ uncle Mar's funeral.

Pull-ups, Box Jumps, Plate Push

4 rounds as hard as I can go each round
Full recovery between rounds - roughly 5 min
15 Pull-ups
15 Box Jumps lg black box
1 Plate Push 45lbs
Splits
1 - 1:22
2 - 1:49
3 - 1:53
4 - 2:20
Fell off the planet on this one.

Lunch time test for track

1 round on a Tabata  format
20 seconds on 10 seconds off
Partner WOD in pairs Daniel and I did together to test for tomorrow's track workout.
One of the pair is on one exercise the other is on the other.  Each rests and rotates to next station or exercise.
Each station is as many reps as you can complete in 20 seconds.
Back extension / Crunches
Wall walk / Body Squats
Plate push / rest
Toes to bar / KB Swings @ 45lbs
Follow the leader bag drills x 2
SDLHP's @ 55lbs / Push-ups
Jump rope / Rest
Back Squats @ 135lbs / Box Jumps tall black box
Wall Ball @ 20lbs / High knees stationary run
Tire Slams / Rest
Dot Drill / Burpees
Hanging Air sprint / Pull-ups
Bench Zig Zags follow the leader / rest
Jumping Jacks

AM workout 30 min stationary bike

6:00am workout
30 min stationary bike
Fat burn setting
90 rpm avg

Repeat! KB swings, Toes to bar, Thrusters, SDLHP's, Prowler push

4 Rounds for time of:

20 KB Swings @ 45lbs

20 Toes to bar

2   Thrusters @ 135lbs

20 SDLHP's @ 45lbs

2   Minute rest

Splits

1 - 3:06

2 - 3:25

3 - 3:37

4 - 3:49

Total time w/ rest - 19:59

Did this one a few weeks back and I hurt my back in round 3.  I love the burn on this on so I wanted to hit it again.  Good solid workout.  Heart rate was in the 180s at 1 min in the rest rounds and at 130 with 40 seconds to go.  At the end I was at 190 at 30 sec.  Heart rate dropped 10 beats every 30 seconds roughly.  Heart was at 130 at the 3min marker of rest.  I sure did not feel like it but my heart was ready for round 5.  Very pleased with effort today.  After clean up I hit another 20 toes to bar.  So I ended with a total if 100 toes to bar for the day.

My girls thought this was funny. What was left of me after the workout.

30 min stationary bike

30 minutes Stationary Bike
Fat Burn setting

Bench press, Toes to bar, Box jumps, KB Swings, Prowler Push

5 Rounds for time, (kind of)
10 x Bench Press @ 135lbs
10 x Toes to bar
10 x Box jump - lg black box
10 x KB Swings @ 35lbs
1   x Prowler push x 2 x 45lb plates
1 minute rest
Splits
1 - 2:47
2 - 2:41
3 - 2:40
4 - 2:27
5 - 2:19
Total time w/ rest - 16:57

Donated blood today, so I am down a pint.  Did not want to push very hard.  I walked between stations.  I hit my gallon club marker today with the blood drive.  Since I was not pushing at all I am really surprised that I got faster each round.  Some of it was that I was getting out of breath but I started cold and was getting warmed up as I went.  I had a good rolling sweat going by the end.  I kind of kept waiting for the lack of blood to hit me and it did not.

AM - Stationary Bike

5:45am
Stationary Bike
30 minutes
Fat Burn setting

Bench Press, KB Swings, SDLHP, Single Arm SDLHP

Started with bench press
10 x 135
10 x 185
9 x 205
4 x 225

30 x 35lb KB Swings
30 x 55lb KB Swings
30 x 35lb SDLHP
30 x 55lb SDLHP
15 x 35lb Single arm SDLHP Rt arm
15 x 35lb Single arm SDLHP Lt arm

Had to leave early to get Anna from track practice.  Though I can tell I am still feeling the effects of the workout from last Tuesday.  My bench press stunk today though it was a bit rushed.  The KB Swings and SDLHP had me winded.  I hope I come out of this soon.

Tire Slams, KB Swings, GHD's, Pull-ups, Mason Twists, Dips, Burpees

3 Rounds for time - kind of:
10 Tire slams - 5 each side
10 KB Swings @ 55lbs
10 GHD's
10 Pull-ups
50 Mason Twists
10 Dips
10 Burpees
Splits
1 - 5:21
2 - 5:11
3 - 4:44
Total time - 15:17

Anna came up with this one.  Emily, Anna and I brought Abby in to do a workout today.  We had a good time.  I am still feeling Tuesday.  Holy cow.  I got tired fast on this so I just went through the motions.  My back seemed to get a bit sore as I progressed into round 2 so I was also a bit nervous.

Knees to chest, squats, iron crosses, wall sits, Burpee pull-ups, obliques, elevated push-ups, flat abs

2 Rounds for completion w/ Emily
35 - Knees to elbows
15 - Body Squats
25 - Iron Crosses - used 5lbs because I am beat
1:15 - wall sit
7 - Burpee pull-ups
50 - Obliques
15 - Elevated Push-ups
45 - Flat abs

The girls and I did a sled push relay.  I would start us off down and back.  Then Anna would take it then Emily would take the sled each girl going down and back.
Round 1 - 2 x 25lb plates
Round 2 - 4 x 25lb plates
Round 3 - 0 plates - just sled
This was quite a bit of fun.

I am still beat up and healing from Armageddon.  I did this one side by side with Emily.  Good time.  Anna designed this one too.  Ladies on the sled.

Calf Raises, GHD's, Mason Twists, KB Swings, Lunges, Walking Push-ups

3 Rounds for completion
35 Weighted Calf Raises @ 30 lbs dumbbells
10 GHD's
40 Mason Twists
15 KB Swings @ 50lbs
20 Lunges
10 Walking Push-ups @ 30lbs dumbbells

Did this one with Emily today, Anna's design.  We had fun.  I thought it might work out some of the soreness but no dice.  I still am just as sore.

Post Armageddon

I have steadily gotten more sore as the day has progressed.  I wanted to get in and do some movement.
10 - toes to bar
5 - pull-ups
3 x 10 lunges
3 x 10 GHD'S
30 - KB Swings @ 35lbs
Bench Press
10 x 135
6 x 185
6 x 185
10 x 135
5 tall black box jumps
Lots of stretching.

My quads are getting more and more sore.

Armageddon

Armageddon

100 Pull-ups - 8:37 - 20 then sets of 10

100 Toes-to-bar - 14:06 - by the last 20 I could barely hold onto the bar.  Did in sets of 10 after 1st 20

100 Front Squats - 7:19 w/ 45lb bar

100 Burpees - 19:07 - sets of 10 and 20, should have gone faster here

100 Rope Climbers - 2:26 - ab movement on floor reaching for toes arms start at chest and finish and extended toes

100 sec Wall-sits - 2:50 took this long to get 1:40

100 Push Press - 5:56 w/ 45lb bar - sets of 25 kind of

100 sec Plank - 2:05 took this long to get 1:40, we did this on elbows

100 Wall Ball 20lb ball - 11:43 - 4 sets of 25

100 Push-ups - 6:34 - 25 narrow, 25 wide, 25 narrow, 25 wide

100 Crunches - ??? Forgot to hit split I knew I would forget one!

100 Body Squats - 4:43

TOTAL TIME - 1 hour 25 minutes

Holy cow this was brutal!  I probably could have gone a bit faster but I just wanted to finish this one. It does not make much difference.  It is 3 hours since the finish and I am beat.  I will say that every rep is legit.  I really focused on every rep being full range of motion pull-ups through body squats.  Burpees were chest to floor on push-up part and full extension on jump clap.  Pull-ups were full arm extension and to neck over bar, Push-ups were deep to floor.  There was not an exercise I skimped on.  I went into this with the mentality of survival.  I knew it was tough and I wanted to do it right, so I knew I did all the elements correctly and 100%.  Proof of how tough this one is, by the burpees my legs were quivering.  Did this with a few of the boys.  Great job gentlemen!

Post work out ice bath

Armageddon prep

Just flowed around the weight room.  Just posting each exercise and number of reps.  Broke most of them into sets of 10 and 20.

Very narrow bench - @135lbs x 35reps x 3 sets of 10 to 12 reps

Toes-to-bar - 30 reps x 3 sets of 10

Pull-ups - 20 reps - 4 sets of 5 reps nice and slow full extensions

Tire slams 25lb bar - 60 reps - 3 sets of 20 reps - 10 rt side 10 left side slams

Tall black box jump - 10 jumps

Front Squat w/ 45lb bar x 10 deep A to G

Lots of stretching

Took an ice bath for 20 min tonight.  Water was 36 deg.

HEAVY Prowler Push

     450 lbs on the sled

5 Sets of heavy Prowler Push
2 x Prowler Push - 2 plates = 90lbs Down and back 2 times
1 min rest
2 x Prowler Push - 4 plates = 180lbs Down and back 2 times
1 min rest
2 x Prowler Push - 6 plates = 270lbs Down and back 2 times
2 min rest
1 x Prowler Push - 8 plates = 360lbs Down and back 1 time
2 min rest
1 x Prowler Push - 10 plates = 450lbs Down and back 1 time

Splits
1 - 32.59
2 - 51.02
3 - 2:03 this is when I decided I needed to cut a rep on the last 2 rounds
4 - 1:11
5 - 1:27
Total time w/ rest - 12:07

I hit the split on the watch only after I had the sled turned back around ready for the next round.  During the rest I put the next two plates on for the next rounds.

I knew this was going to be hard but holy cow.  I had planned 2 trips down and back on all rounds but after the 6 plate round I knew I would not make it for 2 down and backs for the last two rounds so I adjusted to one down and back.  It was everything I had to finish the last 2 plus rounds.  When I hit the floor on the end of the last round my calves were on fire, to be specific my soleus muscles were on fire.  The pain was so bad I could hardly stand it.  I tried to drain my legs and that made it worse.  I finally just laid there and dealt with the pain.  It finally subsided about 5 minutes after I finished.  The crazy thing is that now 3 hours later they are not sore at all.  This makes me nervous for tonight or tomorrow.  As bad as they hurt I can not believe they wont be sore at some point.  The last rep of round 3 and round 4 and 5 I was pretty much to a walk pushing the sled.

2/15/14 District Wrestling movement

Wanted just a bit of movement today since I was not going to have time for a workout.  8 hours today in a chair scoring wrestling.  Went to weight room before things started up.

5 sets of
5 pull ups
10 toes to bar
5 push ups

Bench Press, Front Squat

5 rounds not for time:
10 x 135lbs Bench Press - more narrow than normal
5   x 135lbs Front Squat - A to G

Pretty sore from the last few days.  Just wanted an easy workout and wanted some full range of motion squats.  I was A to G on these.  Really focused on good form and very tight core.  I got loose one time and my right side lower back bit a little.  Same place as a week or so ago.  That was set 2 and from there on out I really slowed down went as deep as I could go with chest up and core solid.

Heavy Prowler Sled Push, Butterfly Sit-ups, Military Push-ups

4 Rounds for time of:
1 Prowler Push Down and Back - 270lbs on sled - 6 x 45lbs plates
25 Butterfly Sit-ups
25 Military Push-ups
1 min rest

Splits
1 - 1:14
2 - 1:37
3 - 1:48
4 - 1:34
Total time - 9:14

Wanted a short powerful blast today.  Last two days have been decent.

Pull-ups, Lunges, Toes-to-bar

8 Rounds for time:
10 Pull-ups
20 Lunges
10 Toes-to-bar
1   Min rest

1 - 1:10
2 - 1:16
3 - 1:12
4 - 1:11
5 - 1:09
6 - 1:13
7 - 1:18
8 - 1:07
Total time - 16:41

This ended up being a bit tougher than I planned.  I had anticipated moving through smoothly and doing strict pull-ups.  By round 3/4 I was in to a kipping but I did focus on full extension and chin over bar.  Toast by the end.

Bench Press, Box Jump, Ring Push-up, Prowler Sled Push

Started with Bench Press
10 x 135
10 x 185
10 x 205
6 x   225
10 x 135
Solid round of bench today.  I think it helped having Daniel today.  I flowed through the sets.  I might have gotten a 7th on 225 but it would have been iffy.  I did not push to far on that set.

10 Rounds for time of:
10 Box Jumps - tall black box
5 Ring Push-ups
1 Prowler Push
1 minute rest
Splits
1 - 1:08
2 - 1:10
3 - 1:02
4 - 1:00
5 - 1:03
6 - 1:05
7 - 1:06
8 -1:10
9 - 1:06
10 - :56
Total time - 19:00 with rest.

Daniel called to get me in.  I am glad he did.  I have been dragging with hurting my back last week.  This was a good one.  I cut my rest each round ranging 4 to 10 seconds.  I wanted to start with Daniel each round so I had motivation to keep driving and he had something to push him.  I took my full min before round 10 and it helped a bit but I doubt I could have consistently been under 1 minute each round even with a full 60seconds rest.  Thanks for the call Daniel.

KB Swings, Toes to bar, Thrusters, SDLHP's, Prowler Push

4 Rounds for time of:
20 KB Swings @ 45lbs
20 Toes to bar
2.  Thrusters
20 SDLHP's @ 45lbs
2.  Prowler Pushes - down and back x 2
2 min rest
Splits
1 - 3:06
2 - 3:30
3 - 4:06
4 - 4:34
Total time w/ rest - 21:17

It was hard but I was enjoying this one until round 3.  I felt a twinge mid back in thrusters then on the SDLHP my pelvis shifted on rep 6 or 8 and I felt my low back start to seize up.  I finished the round and the last but skipped the thrusters last round.  I also slowed way down.  I can only guess that the thruster weakened me and then I got loose in my core.  This sucks.  I have been doing tons better with my back over the last few weeks.  I can't miss any workouts with this.  I am going to hang a bunch today and hope for the best.

Stationary Bike

30 minutes Stationary Bike
Fat Burn Setting

2/3/14 - Russian KB Swings, GHD'S, Walking push-ups, Burpees, Single arm SDLHP's

2/3/14
4 rounds for time of:
10 Russian KB swings
10 GHD'S
10 walking push ups 35lbs
10 Burpees
20 Single arm SDLHP 10 each side
90 seconds rest
Splits
1 - 2:47
2 - 3:04
3 - 2:40
4 - 2:38
Total time with rest - 15:40

I was having a hard time getting motivated today.  Austin came in after school and announced he was ready to hit a good one.  I finally got motivated.  Thanks Austin.   Daniel did this one a few weeks ago.  Another good one.  Different set up.  I pushed hard to blast the last two rounds.  Like with my day I was having a hard time getting rolling in this.  Once I got into the movement I was able to drop the hammer.

Did things a bit backward today.  Wanting to get going with the kids I did the workout first and did heavy bench after.  It was fun because I went and got Anna.  She tried bench for the first time.  She was wobbly but was able to do the bar 3 or so times.  Anna wanted to feel some of the heavier weights so she would get in there and I would lift it so she could feel.  Good time.

Bench
10 x 135
10 x 185
10 x 205
3 x 225 fell apart here I should have been able to hit at least 6.
10 x 135

Push-ups, Sit-ups, Body squats

10 Min AMRAP
10 Push-ups
10 Butterfly sit-ups
10 Body squats
Finished 15 rounds
Splits
1 - 37.79
2 - 43.47
3 - 40.92
4 - 40.99
5 - 40.29
6 - 39.87
7 - 37.82
8 - 38.86
9 - 38.15
10 - 39.62
11 - 40.11
12 - 39.88
13 - 40.86
14 - 40.06
15 - 36.75
Total time for 15 full rounds - 9:55.44

1st of the month.  I wanted to start the month off right.  Not necessarily with a great workout but just to start the month off with a workout.

Fartlek ride with the boys

Like last week I went out with the boys for their Fartlek.  Best weather day this week.  We went 4 miles 5 surges on red barn loop.  Legs got a good workout again.

Burpee, Push-up, Jumping Jack, Butterfly Sit-up, Hand-stand 1 second

For time:
50 reps of

Burpee, Push-up, Jumping Jack, Butterfly Sit-up, 1 second hand stand = one rep

Very different WOD today. This was main page, but why I love CrossFit.  Totally random.  I am exhausted and could not seem to push.  I was also worried that I was coming down too hard after the hand stand.

Body Squats, Jump Rope, Push-ups, Back Extensions, Pull-ups

15 Minutes for reps
1 min - Body Squats - 57reps
2 min - Jumprope - 241reps
3 min - Push-ups - 105 reps
4 min - Back Extensions - 130reps
5 min - Pull-ups 52reps

Total Reps - 585

Good workout.  I was burnt at the end.  My grip was toast.  I fell off the wagon during the back extensions and the pull-ups.

GHD's, SDLHP's

For time:
50 SDLHP's
50 GHD'S
100 SDLHP's
30 GHD'S
200 SDLHP's
Missed this for some reason, supposed to do 20 GHD'S
Splits
1 - 1:11
2 - 2:32
3 - 3:28
4 - 2:17
5 - 8:36
Total time - 18:06

I kept thinking something was missing.  The way this workout was put together I felt weird not doing 100 GHD's.  Now I know why I felt that way.  I was supposed to.  I have no idea why I forgot to write that on the board.  Man forgetting something like that burns me!  I am pretty hacked not getting this done.

Stationary Bike

Stationary Bike
30 minutes ( Fat Burn ) setting

Quick - push-ups and butterfly sit -ups before church

100 - narrow (military push-ups)
100 - butterfly sit-ups
100 - wide push-ups
100 - butterfly sit-ups
100 - narrow (military push-ups)
Splits
1 - 2:45
2 - 3:11
3 - 9:09
4 - 3:13
5 - 8:10
Total time - 26:31

Did this before church.  I was rolling early then lost focus with time running short before church.  Trying to string together nice deep and full extended push-ups is rough.

Wall-ball, weighted step-ups, wall-slams, box jumps, sled push

For time:
21 - 18 - 15 - 12 - 9 - 6 - 3

Wall Ball 20lbs ball
Weighted step ups - 35lb dumbbells
Wall Slams 20lbs ball
Box jumps 31"
Sled push high push down low push back 90lbs on the sled
1 min rest
Splits
1 - 4:15
2 - 3:52
3 - 3:44
4 - 2:49
5 - 2:28
6 - 1:42
7 - 57.30
Total time w/ rest - 25:49

Great burn.  All legs.  I need to hit abbs and pull-ups tomorrow.  The step ups put the hurt on me.

GHD'S, rope climb, plate push

On the minute every 2 min for 10 rounds
10 - GHD'S
1   - Rope Climb
45lb Plate Push - down and back

Splits are weird.  Stopped watch at the finish of each round.  I did not time only exercise but also the rest.  So each split was rest to rep end.  Except round 1.  Pretty even splits.  Pleased there.
1 - :53
2 - 2:00
3 - 1:59
4 - 2:01
5 - 2:01
6 - 1:59
7 - 2:02
8 - 1:58
9 - 2:01
10 - 1:45

Great workout.  Daniel creation and I liked it.  I was solid on the rope and I have not been as of late.  Rocked the GHD'S.  Daniel and I had talked and figured I would just go down on the plate push and not back.  Changing to down and backs sparked entirely from being lazy.  I did not want to waste time walking down to get the plate.  Ha!  Again another great WOD designed by Daniel.  Thanks brother.

Rode Fartlek with the boys on a busted bike

I am posting these workouts separate because my legs were fried after this ride.  We went Red Barn 4 so hills. Bike seat was way down and only one gear.  My legs were toast and it was just over 4 miles. The boys did 5 surges -60, 60, 90, 90, 60.

Bench Press

Bench Press
10 x 135
10 x 185
8 x 205
4 x 225

Today was crap.  Had to cover Jen's club till 4. Got back went down to workout.  My energy just dumped.  I was going to warm up with bench and do something.  I knew I was toast when I hit the set of 205.

KB Sit-ups, Clean and Jerk, Box Jump, Plate Push, Burpees

5 Rounds for time of:
10 - 35lb Kettle Bell Sit-ups 5 each arm
1   - 135lb Clean and Jerk
10 - Box Jump 24"
1   - 45lb Plate-push Down and Back
10 - Burpees
2 min rest
Splits
1 - 2:32
2 - 2:25
3 - 2:21
4 - 2:19
5 - 2:20
Total time w/ rest - 19:59

Daniel did this one this AM.  Good workout with good movements.  The KB sit ups were something new.  I liked them.  (Lay back w/ KB in hand, hand up elbow on ground, thrust up KB and follow with body to a sit up position place opposite hand on ground and hip and extend arm to finish thrust.  Rear does not have to come off the ground.)  I was not warmed up enough when I started this one.  I could feel my self get into this as I was going.  I got faster as I went.  Thanks for the recommendation Daniel.

1/19/14 Stationary Bike

30min Stationary Bike

Fat Burn setting

Did this one late.  Pretty much just did not want to go another day with out a workout of some kind.

1/16/14 Bench Press, Stretching

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

Wrist are pretty sore from the Squat workout the other day.  Really bothered me today.

This was my 4th day in so I wanted to do something but wanted to get a good stretch in as well.  Worked range of motion on hips and shoulders.

Tire Slams, KB Swings, Butterfly Sit-ups

5 Rounds for time:
20 Tire Slams 10rt/10lt
20 KB Swings @ 55lbs
20 butterfly sit ups
Splits
1 - 1:50
2 - 1:59
3 - 2:05 had to wait on the other guys to finish.
4 - 2:39 had to wait about 30plus seconds
5 - 2:25 had to wait about 30 plus seconds

Needed this one.  The last two days have been rough ones.  I think I am finally getting back in shape.  I am sore after the rough days but not as bad.  Did this with Austin C., Spencer W., and Spencer P..

Back Squats, GHD'S, Back Extensions

For time:
50 - 95lb Back Squat
50 - GHD'S
50 - 75lb Back Squat
50 - Back Extensions
50 - 55lb Back Squat
50 - GHD'S
Splits
1 - 5:12
2 - 5:46
3 - 7:08
Total time - 18:07
Round 2 would have been about a minute faster.  I had to help show one of the kids how to do mirror runs.  I also was not in a huge rush taking on and off the weights.  However by round 3 GHD'S I was on fire.  It was all I could do on the last 10 just to get them done.

"Cindy XXX"

"Cindy XXX"

Complete as much as possible in 20 minutes of: 
10 Pull-ups
20 Push-ups
30 Squats - 1:15
15 Pull-ups
30 Push-ups
45 Squats - 2:44 running total 3:59
20 Pull-ups
40 Push-ups
60 Squats - 5:01 running total 9:00
25 Pull-ups
50 Push-ups
75 Squats - 8:47 running total 17:47
30 Pull-ups - Got 22 of these at 20 minutes
60 Push-ups - did not get to
90 Squats - did not get to

Just read how to post this - total reps - I finished 442 out of 600 possible reps.

Finished 4 full ascending rounds with 22 pull-ups of round 5.  Goal for next time is to get through or into squats of round 5.

This one was brutal.  I really did enjoy it.  I will do it again.  I was not drop to the floor out when the timer went off but since that point I have been dragging.  After round three I took about a minute to get back on the bar for the pull-ups.  This happened more than once.  Every thing was done to the letter the pull-ups were kipping but full arm extension and chin over the bar to neck.  I really worked on that today.  Body squats were nice and deep and the push ups were narrow being sure to get full range of motion.  This one put the hurt on me.

Stationary Bike, Push ups, Crunches

4 Rounds of:
10 Min Stationary Bike
25 narrow push ups
500 Crunches

Cool down 10 min stationary bike.

Total 50 min on bike
100 push ups
2000 crunches

1/9/14 Pull-ups, waiters walk, weighted lunge, farmers carry, straight leg flutter kick, rope climb, prowler push

4 Rounds for time of:
With weight vest
10 Pull-ups kipping
60lb waiters walk, rt arm down, Lt arm back.
10 weighted lunges 35lbs each arm
60lb Farmers carry rt arm down, Lt arm back
20 straight leg flutter kicks
1 rope climb - had to do laying down to a standing position climb.  I could not muster the grip strength today.
1 down and back prowler push 180lbs
2 min rest
Splits
1 - 3:17
2 - 3:19
3 - 3:42
4 - 3:28
Total time w/ rest - 19:47
Today was the first time I felt even partially recovered from the burpees.  My back is pretty sore from all the time on my feet is my only guess.

Stationary Bike, KB Swings, Crunches

Snow Day evening WOD, post Burpee torture

10 min Stationary Bike
50 KB Swings @ 35lbs
500 Crunches
10 min Stationary Bike
50 KB Swings @ 35lbs
500 Crunches

I am pooped from yesterday it was a great workout.  Just wanted to get one in today.

BURPEE BONANZA

THE BURPEE BONANZA

4 rounds for time of:
10 - burpees lateral bar jump
10 - Burpee pull-ups
10 - Burpee box jumps
10 - Burpee toes-to-bar
10 - Burpees standard
2 min rest
Splits
1 - 5:17
2 - 5:59
3 - 5:53
4 - 5:26
Total time w/ rest - 28:36

After round 2, I vowed to myself I would stay under 6 min.  I got lucky.

Daniel came up with this one about a week ago.  We both were looking forward to it.  But by the start of round 2 I was no longer looking forward to it.  It was awesome but brutal.  We were both glad we designed 2min rest.  1 would not have been enough and 3 would have been to long though it would have been appreciated.  Every piece of me is tired right now, and we finished this two hours ago.

Hard Cindy

"Hard Cindy"

Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30" box
15 Squats holding a 45 pound plate

Splits
1 - 1:00
2 - 1:31
3 - 1:35
4 - 2:16
5 - 2:03
6 - 3:06
7 - 2:43
8 - 2:09
9 - 2:15
Stopped at 18:41 I am toast from yesterday.  My legs and feet had the shakes from fatigue the last 3 rounds.

Still good to be in with Daniel though I was not much of a motivation for him today other than seeing how many rounds he could beat me by.  We chose this one because it had good transitions but also being an AMRAP I could set my own pace.  Glad we chose this one I am beat from the filthy fifty yesterday.  I would have liked to get 12 or so rounds in.  Goal for next time.