10/29/14 Partner WOD

5 Rounds for time - partner WOD
10 pull-ups / hand stand hold
D/B - plate drag w/ rings / tall box jump
10rt/10lt - alternating KB swing @ 35lbs / crazy chains
90 Seconds Rest

Splits
1 - 4:21
2 - 4:02
3 - 4:07
4 - 4:03
5 - 3:50
Total time - 26:26

Bench, Dumbbell Push Press, Lunges, Back Ext., GHD's, Burpee Pull-ups

10 x 135
5 x 185
5 x 205
3 x 225
3 x 225
3 x 225
10 x 135

5 Rounds for time of:
10 Dumbbell Push Press - 35lbs each arm
20 Lunges 10 rt and 10 lft
10 Weighted back extensions 25lbs
10 GHD's
10 Burpee pull-ups
1 min rest

Splits
1 - 2:20
2 - 2:23
3 - 2:27
4 - 2:28
5 - 2:13
Total w/ rest - 16:53

1 min rest was just a bit short.  By round 3 I was hurting and my times were falling way off.  Daniel was really beginning to struggle because he has a decent sinus infection.  I don't think he was processing O2 very well.  We rested 2 minutes before round 5 and I was able to get more of a blast on the last round.  This helped Daniel a bunch too.  We should have had 1:30 on the rest to maintain the full speed on the workout.  Good day over all.  My back is still pretty sore and my right shoulder is giving me some trouble and I could really feel it on the bench today.

Lunges and Push-ups

AT TRACK
400 meters of Lunges
25 push-ups every 50 meters and at finish

TIME = 20:50

Had a track workout with the kids today.  We were done early the weather was amazing so I decided on the above.  I did not push super hard today just got it done.  Steady pace or not did not make a huge amount of difference.  My legs are sore and were burning by the first 100 meters.

Back was pretty sore today but I have been stretching a bunch.  We will see how the next few days progress.  Still super happy I ran.  Felt dang good.

Ran!

Took the CC team to the district site.  Felt pretty good and the course is crazy fast.  I ran with the boys today.  Ran 1.5 miles on grass.  I really was never out of breath. Not sure on pace.  Back is a bit sore but I have been dealing with some tight hips and tight back most of the last 2 weeks.  Is a bit worse now but I will re assess tomorrow.

AM at Daniels, Sand Bag carry, med ball partner twists, KB Swings, goblet squats, med ball slam, sled pull

Started with a 1mile 30lb sand bag carry on hills.

5 Rounds for time of
10 Med ball partner twist and pass.  We went right tap then left pass to partner. So 2 twists = 1rep
10 KB Swings @ 55lbs
10 Goblet Squats @ 55lbs KB
10 Ball Slams 20lb ball from above
1 min rest

Splits
1 - 1:41
2 - 1:20
3 - 1:13
4 - 1:14
5 - 1:10
Total time w/ rest - 10:52

7 minute rest

Partner sled pull.  One man pull - down and back was other mans rest.  Trade off and adjust weight if needed as other man was putting harness on.  Descending weight.
1st pull was w/ 45lb plate
2nd pull was w/ 35lb plate
3rd pull was w/ 25lb plate
4th pull was w/ just sled
5th pull/run was w/ no sled

Front Squat, Tire Slams, Punching Plate Drag, Supline Rows, Dip Rack Ab upside down bumps, Sled Push

Started with a short light front squat.  Stayed light but did go up on weight.  My back has been achy but not hurting. Just trying to slowly work back up.
5 x 115lbs
5 x 135
5 x 155

5 Rounds for time of the following (PARTNER WOD)
* - Alternating Tire Slams - Rt slams on the partners way down then Lt slams on the partners way back, of next exercise.  Was able do 12 rt slams and 12 lt slams every round.
* - Down and Back - Ring, Punching motion 25lb plate drag, Alternating jab straight out to up on way down, Alternating upward hook on way back.  While partner is Sledge hammer slamming the tire. Switch at completion of this exercise.  Ring each hand dragging a 25lb plate each side for punching pull.
10 - Supline rows in rack on bench bar feet up on bench
15 - Dip rack abs, hang from hand hold and kick feet up and over body and touch toes on back pad.
1 - Sled push 35lbs each side - Down and back
2 min rest

Splits
1 - 2:47
2 - 2:41
3 - 3:03
4 - 3:04
5 - 2:52
Total time w/ rest - 22:30

Two totally new exercises.  Daniel was on today with inventing new stuff.  Writing out the workout I was convinced 2 min would be too much rest but by round 3 it was barely enough.  This one toasted my bacon.  Great workout.  I am going to try and take a picture of how the ab looked and the ring plate drag punches so I don't forget.  These were great and sucked at the same time!
* - Partner determined.  Man on plate drag determined how long you slammed.
NEW EXERCISES
Ring punching motion plate drags
Dip rack abs - upside down toe bumps

10/16/14 - abs, Turkish get ups, bench press

1 Round
50 - Butterfly sit-ups
4 - Turkish-get-ups all reps with 45lb long bar
50 - Bicycles
4 - Turkish-get-ups
50 - Leg-lifts
4 - Turkish-get-ups
50 - Sit-ups w/ a twist

Finished with bench press
10 x 135
10 x 185
8 x 205
2 x 225
10 x 135

10/15/14 - rope torture

1round
1 - Rope assent
30 - Wall Ball
1 - Rope Assent
30 - Push-ups
1 - Rope assent
30 - GHD'S
1 - Rope assent
30 - Back Extensions
1 - Rope assent
60 - Single Jump Ropes
1 - Rope assent
30 - Burpees
1 - Rope assent

Time - 12:25

Ropes kicked my rear.  Well everything did.  I was way off today.

Moving the In laws day 2

Continued for most of the day moving my in-laws.  All the heavy stuff is mine this weekend trying to get it out of the house.  Not bad, but I can tell I have been having to move the heavy stuff on my own.  Parts are just a bit achey.  Back is just a bit sore as well.

PM helped the in laws begin to move

Began the moving process.  Sofas, hutches and so on today.  Today was the heavy stuff!  The gun safe was 500 plus lbs.  holy cow.

AM WOD Front squat, farmers carry, GHD'S, chest to bar pull-ups, lunges, ball slams

Started with some front squats very light.  My back has been bothering me.  I did 4 sets of A to G front squats at 115lbs which has been bothering the heck out of me.
7 Rounds for time of
1 farmers carry down and back down left hand back right hand 100lbs 15yards one way
7 GHD'S
7 Chest to bar pull-ups
7 Lunges
7 Ball Slams 20lb ball
1 min rest
Rounds
1 - 1:19
2 - 1:08
3 - 1:07
4 - 1:03
5 - 1:03
6 - 1:04
7 - 1:00
Total w/ rest - 13:43

10/9/14 Burpees, push-ups, abs

5 Rounds w/ CC kids no time
5 Burpees
10 Push-ups
50 Ab movements - of choice
Rounds of abs above after the burpees and push-ups
Round 1
Ab - 50 GHD'S
Round 2
Ab - 50 Toes to bar
Round 3
Ab - 50 Weighted sit up 25lb plate
Round 4
Ab - 50 Sit-up with a twist
Round 5
Ab - 50 Butterfly sit-ups

Bench Press, all over WOD

Bench Press
10 x 135
10 x 185
8 x 205
3 x 225 - frustrated here, fired off 8 of these with out a bunch of trouble a few weeks back.
10 x 185
10 x 135

5 rounds of:
10 x Push Press 105 lbs
20 x rack ab ball touches
10 - 8 - 6 - 4 - 2 of box over Burpees
2 Turkish-getups
100 jump rope
Rest = 2min, 1:30, 1:00, 30seconds
Splits
1 - 5:49
2 - 5:45
3 - 5:19
4 - 4:47
5 - 3:22
Total time - 30:04 w/ rest

This one was tough for me.  Box over Burpees were a lateral jump.  I got 6 of the lateral jumps 1st round then had to do a straight jump.  Did first 3 of second round straight jump then went back to lateral jumps.  I guess I had to just get in a rhythm because after this I stayed with the lateral jumps.

Abs and Push-ups at CC practice 10/1/14

10 wide push ups
20 Jack Hammer ab
10 narrow push ups
40 sit-ups w/ a twist
10 hand release
40 Butterfly sit-ups
10 wide push-ups
30 toes-to-bar
10 narrow push ups
100 reg crunches

When done 100 mirror runs 50/50 split

9/28/14 PM Family Fun

The Longs and the Bandy's went for some rough trail riding this afternoon.  Covered roughly 10 miles of some pretty decent terrain.  Only had a hand full of crashes ;-).  A great time was had by all.  Beautiful weather and great fellowship.

9/28/14 AM WOD

4 Rounds
30 foot Rope Wind down
10 Toes to bar
10 dumbbell push press 40 lbs each arm
10 dumbbell full squats 40 lbs each arm
30 foot Rope Wind back
90 seconds rest
Splits
1 - 1:37
2 - 1:24
3 - 1:27
4 - 1:31
Total time w/ rest - 10:26

Short WOD with CC kids

1 round
40 KB Swings @ 55lbs
40 SDLHP @ 55lbs
40 Push-ups (narrow hands)
50/50 Mirror Runs 50 rt leg forward 50 lt leg forward
30 Toes-to-bar

Hit punching bag for about 10 minutes

September 16th Meet set up day

Drove Fence posts (roughly 50) most of the morning and found a great adaptation for the sled push.

The porta-poties had to be moved and no one was there to get that done.

September 21st

5 Rounds

10 Ring Dips

10 Med Ball Cleans

10 Supline Rows (rings)

Down and back Sled Push on pavement (these burnt today)

1 min rest

Splits

1 - 1:20

2 - 1:08

3 - 1:08

4 - 1:12

5 - 1:34 - Blasted rt knee cap on rack safety bar coming out to do cleans.  Hurt like crazy. Still tender to touch 2 days later as I post this.

Total w/ rest - 10:24

September 20th

Started with Bench Press
10 x 135
6 x 185
3 x 205
1 x 240
1 x 240
1 x 240
5 x 205
10 x 135

10/10 - 20 Punching Bag (punches) - Alternating Right and Left swings

10/10 - 20 Punching Bag (kicks) - Alternating Right and Left Kicks

10 - Rack abs did these a week or so ago.  Feet in bottom of pull-up racks touching back pad at top

10 - Ball Slams

10 - Wall Ball

1 min rest

Splits

1 - 2:27

2 - 2:23

3 - 2:24

4 - 2:30

5 - 2:30

6 - 2:33

Total time w/ rest - 19:39

September 17th

4 Rounds

5 - Pull-ups Chest to Bar

5/5 - 10 Single arm KB Swings @30lbs

15 - Weighted Step ups medium box with 40lbs each arm

20 - GHD's

1 min rest

Splits

1 - 2:01

2 - 2:00

3 - 2:03

4 - 2:18

Total w/ rest - 11:23

Box step ups were awful.  I was in rough shape by round 3. 

September 14th

5 Rounds

1 Barbell - ab roll - Partner style - Ron-Daniel-R-D-R - first man starts and motors on hands feet on bar and switches with other man.

20 Lunges

10 KB swings @ 55lbs

5 Burpee Bar Overs

1 min rest

Splits

1 - 1:54

2 - 1:51

3 - 1:52

4 - 1:58

5 - 2:06

Total w/ rest - 13:44

Sucked at the Bar overs today.  Had to cheat on just about every one after round 1.

September 13

5 Rounds

10 - Ball Slams

10 - Goblet Squats

20 - Ab (feet locked at back of pull-up racks at mirrors and full sit-up with a 8lbs med ball touching back pad over head) great new ab movement.  Good work Daniel.

10 Jumping Jack Push-ups

Splits

1 - 1:16

2 - 1:18

3 - 1:26

4 - 1:36

5 - 1:42

Total time - 11:21

September 1st

5 Rounds

10 Partner Ball Slams - stood 15 to 20 feet apart and did a ball slam for distance to the partner they caught and returned in same fashion

30 Jump Rope

15 straight leg swings (ab)

16 dumbbell Push up swings - swinging one arm up and over body to full extension alternating arms with each rep.

1 min rest

Splits

1 - 2:29 

2 - 2:42

3 - 2:51

4 - 3:00

5- 2:48

Total time - 17:54

August 30th

5 Rounds

5 Burpee Bar Overs

10 Weighted Sit-ups

10 Push Press

1 Harness Pull

1 min rest

Splits

1 - 2:15

2 - 2:06

3 - 2:03

4 - 2:05

5 - 2:20

Total w/ rest - 14:50

New element with the Bar overs.  

August 27th

4 Rounds

6 partner Ball Side Throws 20lb ball

50 Jump ropes

10/10 - 20 total 1 arm Clean and Jerk - 40 lbs 

1 Sled Push @ 90lbs on the sled

1:30 rest

Splits

1 - 1:49

2 - 1:44

3 - 1:48

4 - 1:44

Total time - Lost total time?

Since we have lost a wall to do wall slams on we still wanted this element.  Daniel and I stood about 15 to 20 feet apart and did the same motion as the Wall Slam throwing motion but throwing to each other in the air, catching and returning.  Great exercise adaptation.

August 25th w/ CC kids 99.5 deg / Heat Index 102deg

6 Rounds

400 Meters

15 Weighted sit-ups 25lb plate

15 Push Press dumbbells - 45lbs each arm

15 Single arm SDLHP @ 55lbs

5 Burpees

After WOD

25/25 Mirror Runs

25 Toes to bar

Man this was a crazy hot one today.  Everyone worked hard.  Rule was you must finish run enter weight room take a drink, complete weight exercises, take a drink before leaving weight room for the run.  Fell off the planet the last 2 rounds.
Splits
1 - 3:50
2 - 4:25
3 - 4:58
4 - 4:51
5 - 6:19
6 - 6:46
Total time - 31:13

August 24th

4 Rounds

6 Ninja Jumps - 2 boxes side by side stand in middle jump straight up spread legs for landing - tall black boxes

8 Pull-ups

10 Wall-Ball

12 GHD's

30 Second Rest

Splits

1 - 2:13

2 - 1:57

3 - 1:53

4 - 1:54

Total time - 9:30 w/ rest

After WOD

4 Harness blast - each

August 20th

4 Rounds

20 Ball Slams 20lb ball

15 Goblet Lunge 20lb ball

10 Knees to Elbow

5 Burpee Pull-ups

1 min Rest

Splits

1 - 1:38

2 - 1:25

3 - 1:27

4 - 1:25

Total time - 8:23 w/ rest

August 18th 92Degrees

4 Rounds
Run 400 meters
20 SDLHP @ 55lbs
25 Lever Pulls
10 Goblet Squats @ 55lbs
10 Good Mornings - no weight
10 Iron Crosses

After workout
50/50 Mirror runs
25 Toes to bar

August 17th

10 Rounds

10/10 - 20 Sledge Tire Slams

1 Down weight room length - Harness partner pull

40 Air Sprints

Splits

1 - 1:06

2 - 1:05

3 - 1:07

4 - 1:08

5 - 1:06

6 - 1:07

7 - 1:08

8 - 1:09

9 - 1:08

10 - 1:05

Total time - 21:31

August 16th

4 rounds

10 each Partner med-ball TWISTS passing to partner

10 Push Press 135lbs

10 Burpees

1 Frog Jump Wheel 

1 min Rest

Splits

1 - 2:01

2 - 1:54

3 - 1:57

4 - 2:16

Total - 11:11

Frog jump things sucked!

August 13th

3 Rounds

PARTNER WOD

5/5 each person - GHD Medicine Ball Catch one guy does full GHD touches floor with 20lb med ball and overhead throws to partner on other GHD motion repeated.

10 Chest to Bar pull-ups

50 Jump rope

10/10 - 20 One arm pull snatch

10 Box jumps

1 - 2:58

2 - 2:57

3 - 3:15

Total time - 11:42

This was a surprisingly rough one.  Took Daniel down.  I was not feeling great but hit him hard.  He must have had a bug or something.

August 10th

4 rounds

10 Pull-ups

15 Thrusters 45lbs

20 SDLHP's 45lbs

25 Sit-ups w/ a twist

30 KB Swings - 45lbs

15 Ball Slams

1 min Rest

Splits

1 - 3:32

2 - 3:46

3 - 4:07

4 - 4:09

Total w/ rest - 18:37 

August 9th

15 min Stationary Bike

3 Rounds

25 KB swings 35lbs, 40lbs, 45lbs

20 Sit-ups w/ a twist

20 Elevated push-ups

20 SDLHP's 35lbs, 40lbs, 45lbs

20 Body Squats

15 min Stationary Bike

Splits

1 - 3:02

2 - 3:20

3 - 3:16

Total - 9:39

July 31st

Quick one

Bench Press

10 x 135

10 x 185

5 x 205

3 x 225

10 x 135

80 x GHD's

Sets

10, 20, 30, 20

Did the GHD's between the bench press sets

July 30th PARTNER WOD

4 rounds -

A new format.  Interesting, struggling on how to post it.  Hope this looks right.  Posting the picture I took.  It was actually a bit of fun.  One man started with one exercise and on the right and the man doing the punches/slams/hits.  Went until the other man was done with each exercise before moving on to the next station.  The punches/slams/hits were in this pattern R/L/R/L for right and left sides.

July 29th

5 Rounds

10 Pull-ups

20 Lunges

15/15 Single arm SDLHP

40 Sit-ups - Butterfly

10 Box Jump (Tall black box)

1 min rest

Splits

1 - 3:13

2 - 3:00

3 - 3:12

4 - 3:35

5 - 3:05

Total time w/ rest - 20:08

Daniel really pulled away from me on rounds 3 - 5.  I am feeling very fatigued. 

July 28th

5 Rounds
15 KB Swings @ 55lbs
10 Burpees
15 Back Extensions
3 Thrusters @135
2 min rest

This one was rough on me.  I really struggled on the Thrusters.  I did 5 of 135 the first round and it was way to many for how I was feeling.  To much has been going on.

July 26th

Cut down a few more trees and pieced them up.

July 26th

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

July 25th

Helped move all the weights back to the weight room.

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

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

Did not time this.

July 22nd

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

Grass Lap
15 Clapping push-ups

Grass Lap
15 leap frogs over partner

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

Grass Lap
High Knee Jump over partner in plank position

July 20th

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

The Sled pull took roughly 3 min each round.

The up hill pull was rough.

July 19th

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

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

July 18th

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

Bench Press NARROW Grip

10 x 135

10 x 185

6 x 205

3 x 225

15 pull-ups dead hang in 3 sets

25 KB swings at 45lbs

25 GHD's

July 17th

AM Biked 13 miles with Cardio

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

July 16th

AM - Bike 10 miles with Cardio kids

Cut 2 trees at George and Glennas

July 15th CrossFit with Cardio kids

Two part workout Part outside Part inside

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

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

After WOD
25 Toes to bar

CUT TWO TREES AT GEORGE AND GLENNAS

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

July 13 Work on Deck and Yard

July 12 Work on Deck and Yard

July 11th PM WOD

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

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

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

July 11th AM WOD w/ CardioFitness

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

After WOD
25 Toes to bar

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

July 9th Morning Bike, Canoe trip

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

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

100 KB Swings @ 55lbs for time

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

Short rest

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

July 6th JBD Camp 8 miles hilly bike ride

July 3rd 100 Burpees for time

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

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

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

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

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