Crunches, walkin' miles

1000 crunches - unbroken

Thrusters, Spinning mat jump burpees, Inverted Ab rack toes touches/toes to bar, Gasser

5 Rounds for time of
5 Thrusters @ 135lbs
10 Spinning mat jump burpees
10 Inverted Ab rack toe touches / had to change to toes-to-bar the last 2 rounds
1 Gasser - office windows to garage door of weight room down and back x 2
Rest equaled work time

Splits
1 - 2:19
r - 2:19
2 - 2:19
r - 2:19
3 - 2:05
r - 2:05
4 - 2:00
r - 2:00
5 - 1:53
Total time - 19:23

Daniel did this the other day when I was sick except with power clean at I think 165lbs.  I avoid PC with my back so when he and I talked we figured thrusters would be the best sub.  I felt awesome yesterday but only being one day out of sick I did not do this.  Today I now have a runny nose and slight head cold type symptoms.  What the heck! I wanted to do this one today hoping that I would have the steam and this might push this yuck through my system.  I posted 3 to 5 rounds on the board to remind me to evaluate realistically how far I should push.  During round 3 I seemed to speed up and talked my self into round 4.  Daniel showed up at the end of round 3 and hung around for the final 2 rounds.  Thanks brother.  He told me I would negative split again on the last round and with him in my head and right by me I got it done.  I was slipping into another place during that last round, man I was hurting.  Glad I talked myself in to round 4 and Daniel showing up and telling me I was doing 5!!!!!!!  That is what brothers are for.  Took me to the edge. Interestingly having done heavy thrusters a few times in the last few months I felt great with these.  The rest was key and starting each round made a difference too.  I rolled through them and actually did the last round of these faster than the other rounds with no pauses just repped the out.  Happy there too.

Bench Press, knees to chest, overhead lunges, push ups, ball slams

Bench Press
10 x 135
5 x 185
7 x 235
6 x 235
6 x 235
5 x 235
10 x 135

WOD
3 rounds
20 knees to chest
20 walking overhead lunge @ 45lbs
10 push-ups
10 ball-slams @ 45lbs

Splits - took them but I was not in a rush
1 - 2:22
2 - 2:18
3 - 2:01
Total - 8:41

I got the respiratory flu Sunday.  It took me down till Tuesday mid morning.  I was a bit cautious today and did not push to hard.  Bench press again was a progression.  I am just about to hit 235lbs 8 times.  I need to roll back at least 1 set right at the start to see how many times I can roll out 225.  I would like to rep it 10 times.  Something I have not done for a long while. Things for both Daniel and I have been progressing here quite well over the last few weeks.

My goal was to hit 20 plus workouts this month it is not going to happen with me being sick the last few days.

The Grinder

3 Rounds
2 minutes each station w/ 30 seconds rest
Heavy Bag Punching
Weighted Step-ups @ 35lbs dumbbells
GHD's
Mat maze - high knees down shuffle step back
Tire slams
Jumping Pull-ups
2 minutes rest

Final clock on this was 47:48.

I wanted a grinder of a workout, got it done.

Burpees, Iron cross, Knees to chest, Ball slams, flat abs, lunges

4 Rounds
10 Burpees
5  Iron Crosses @ 10lbs plates each arm
25 Knees to chest
20 Ball Slams @ 20lb ball
50 Flat abs
20 Lunges

Did not do for time just flowing decent paced completion.  I needed a day and Anna did death by sit-ups yesterday and wanted me to do a workout with her.  Had a sweat rolling by the end.  Good work Anna.

Goblet Squats, GHD'S

10 rounds
10 Goblet Squats @ 45lbs KB
10 GHD'S double hand touch on ground and swinging cross touch at top.

Just flowed with no break.  I did not time this specifically.
100 total goblet squats
100 total GHD'S

The 7's, Bench press

Bench press
10 x 135
5 x 185
6 x 235
5 x 235
5 x 235
10 x 135

7 Rounds for time of
7 Push-ups
7 Squats
7 Sit-ups
7 Burpees
7 Lunges
7 Mason twists
7 Bench dips
Splits
1 - 1:33
2 - 1:45
3 - 1:58
4 - 2:09
5 - 1:54
6 - 1:56
7 - 1:35
Total time - 12:52

Wow I am posting this 5 hours after completion and I am beat!  Daniel and I did this with our weight vests on.  Added to another level of holy cow.  Good workout though.  Another great week of bench press.  6 at 235.  I know there were times in the past I could have done this but I don't think I have ever specifically done 6 reps of 235.  Pretty happy.

Thrusters, Toes to bar, Turkish get-ups

For time
21 - 15 - 9
Thrusters @ 115lbs
Toes-to-bar

Splits
1 - 3:50
2 - 3:58
3 - 2:38
Total time - 10:27

15 min rest

20 Turkish Get-ups @ 45lb Bar

8:33

The Thrusters were awful today.  I was breaking them into sets of 5 after the first 10.  I almost was recovering during the toes to bar.  Had a great change today.  Jennifer came in to work out with me.  This does not happen very much with her marathon training so this was great.  She did the same workout.  Thrusters were at 55lbs for her and she used a 10lbs dumbbell for her Turkish get-ups.  As my splits show the workout was rough on me today.  I really struggled stringing together the thrusters.  Good solid burn.  I struggled pushing a good pace on the Turkish-get-ups.  I pretty much just worked through them.

Jump rope, One arm KB sit-ups, KB Swings, Ball Slams, Push-ups, Pull-ups, Heavy Bag

Fell apart this morning.  Either poor choices in exercises or I just was not ready for this.  I did not think it was going to be this hard.  Planed 5 rounds, got 2.
2 Rounds
100 Jump Ropes
50 Single arm KB sit-ups 25 left arm/25 right arm @ 35lbs
25 KB swings @ 55lbs
15 Ball-slams
10 Push-ups
5 Strict Pull-ups
1 min rest
Splits because I can't believe how bad they were
1 - 7:19
2 - 10:23
Total - 18:43

The weighted KB sit-ups are what hammered me with out a doubt.  Not just body but my right shoulder is killing me.  That exercise lit it on fire.  Back is very sore.  I seem to be struggling more and more.

10 min heavy bag - punching combos

Jump Rope, Weighted Sit-ups, Squats, Push-ups hand release, GHD'S, dumbbell snatch, sled push

4 Rounds for time of
50 Jump Rope
30 Weighted Sit-ups 25lbs plate
40 Body Squats
10 Hand release push-ups
20 GHD'S
20 Single arm Dumbbell Snatches 35lbs 10 each arm
1 Sled Push Down and back on concrete
2 min rest

Splits
1 - 4:32
2 - 5:33
3 - 7:19
4 - 5:55
Total time w/ rest - 29:20

I wanted a burner.  This one put it on me.  As usual I fell off the planet 3rd round.  I got it back together (kind of) 4th round.  Not super happy with the time slip but happy with the work.  I was dizzy and unsteady on my feet for a good 15 min after completion.  I know I am putting the hurt on when I have to take short breaks in the ab exercises.

Bench Press, Power Clean

Bench Press
10 x 135
5 x 185
6 x 230
7 x 230
4 x 230
4 x 230
10 x 135

The exercise I have the most fear of now days is the power clean.  One of my favorite exercises of all time and I am scared to touch it.  Today I wanted a little taste.  I did 6 sets.
2 x 95 lbs Squat clean
2 x 95 lbs Squat clean
2 x 115 lbs Squat clean
2 x 125 lbs Squat clean
2 x 135 lbs Squat clean

I was happy that the 135 still feels very light but I am scared to death of hurting my back.  I am having more regular pain the last year or so.  I am going to try and work my way back into this.
Today was one of the best rounds I have had of bench press in a very long time.  As usual my right shoulder was killing me but once I had the heavy weight on I was rolling.  Very happy here.

Pull-ups, Overhead walking Lunge, GHD'S, Ball-Slams

4 Rounds For time of
10 Pull-ups
10 Overhead walking lunge @ 45lbs
10 GHD'S
10 Ball Slams @ 45lbs
1 min rest

Splits
1 - 1:59
2 - 1:43
3 - 1:38
4 - 1:41
Total time w/ rest - 10:01

Wanted to heat up my body just a little bit.  I also wanted something pretty easy.  Got both things done.

The Dirty Dozen and front squat

Front Squat
4 sets 
10 x 95lbs
10 x 115lbs
5 x 135lbs
5 x 155lbs did not feel good.
put 175 on and as I racked it to my shoulders my back felt awful.  Racked it back and quit.

For time:
25 Walking lunge steps - unbroken
20 Pull-ups - unbroken
50 Box jumps, 20 inch box - unbroken but slow
20 Double-unders 40 regular
25 Ring dips - unbroken
20 Knees to elbows - unbroken
30 Kettlebell swings, 2 pood = 70lbs - 16/14
30 Sit-ups - unbroken
20 Hang squat cleans, 35 pound dumbells - Forgot and just did cleans 1/2 to 3/4 squat. 9/11
25 Back extensions - unbroken
30 Wall ball shots, 20 pound ball - 16/14
3 Rope climb ascents - These ate me alive!  I got to this at 16min.  I also stopped and put my sweat pants on so I did not tear up my leg. My arms and legs were shaking.  I just could not push here.

Total time - 18:20
  
Did not push super hard today.  Again worked hard but was patient.  Back was a bit sore as I warmed up and did front squat.  Once I was in, I did not have a bunch of trouble.  I was pleased as to how well the heavy KB swings went.  I broke some stuff up that I probably did not have to.  I could only find one other time that I had done this workout.  I could have sworn I have done it more than once.  .

APRIL 28th 2011
For time:  14:51.23
This was a wierd one.  Like filthy fifty you seem to be flying along going for a good time and BAM you can't lift your arms.  Everything was unbroken until I hit the squat cleans.  That went 10/10.  When I hit the rope climb I was spent.  Took me for ever I wish I knew where I was when I finished the wall ball.  Oh well.  I know I could have gone way faster early on I felt really good.  Not sure why this hit me the way it did late.  Either way I finished and tomorrow is a day off.

Partner WOD - Punching Plate pulls, Heavy Rope Jumps, Box Jumps, Push-ups, L-Pull-ups

5 Rounds for time of
1 - Punching Plate Drag - 45lbs plate - length of weight room
15 - Heavy Jump Rope
10 - Box jumps - tall black box
15 - Push-ups - narrow (military)
5 - L-Push-ups
Rest while other man is on round - resetting plate drag

Splits
Daniel first then Ron
D - 1 - 1:50
R - 2 - 2:02
D - 3 - 1:41
R - 4 - 1:50
D - 5 - 1:41
R - 6 - 1:40
D - 7 - 1:27
R - 8 - 1:43
D - 9 - 1:20
R - 10 - 1:42
Total time - 17:01

Body is feeling pretty fatigued.  I was worried about doing anything super hard today. Both Daniel and I really liked the flow of this WOD.  We always thrive on these partner WOD's.  Occasionally we put together a suck one but today was on.  We both got faster as we progressed.  We both became more efficient at the punching plate drag which helped our splits too.  I did try and focus on good range of motion in all exercises.  It was a fight to get up on the box today.  I was covering the height well but I had to fire hard to get there, and I was landing with a thud on the top.  I had to focus on hipping through.  Cycling on these is so tough with having to step down.  I always loose time here, and will always.  For the first time in a long while I was able to push on the heavy rope jumps.  First two rounds I had to double jump but I got in a rhythm and fired them out after that.  L-Pull-ups were rough as usual.  Hope I can maintain this.  I have done pretty good getting in this month.

Fight Gone Bad - on the sissy side

Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) = Subbed in Burpees
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

------------Round 1 - 2Rd - 3 Rd - Total
Wall Ball ---27 -------26 ----25 --- 78  down 14
SDLHP -----27 -------20 ----20 ----67 down 13
Box Jump --20 -------20 ----20 ----60 down 1
Push Press -30 -------30 ----30 -----90  up 9
Burpees ----10 -------10-----12 ----32 down 2
TOTAL ----114 ---- 106 ---107 -- 327 down 25
Not bad considering I was very fatigued to start and pacing my self. 
I am happy with this result.  This blew my first total out of the 
water.  HA and I was gaming it.

Did this one after Kyle, Ryan, Seth, Jacob, Nathan, Kellen, Austin, Spencer hammered this one out.  With all the hard workouts I have done over the last few years this one just had not come across my plate in a long time, since April of 2011.  Nathan called and said he wanted to be on the floor in agony after a cross-fit the next day.  We hoped there would be bunch of guys throw their hats in and they did not disappoint.  I am pretty fatigued from the last few workouts but after watching the boys I had Anna time and track reps.  I worked and was tired but was fearful of pushing to hard with as fatigued as I am.  For the most part I got to a number and tried to stick with it.  My rhythm was a bit off in the wall ball and had a few problems there.  SDLHP's were hammering my back and I refuse to hurt my back in a WOD if I can control things and not.  So I error-ed on the side of caution.  I think if I could have used a 75lb KB instead of the straight bar so I could have kept the weight close I could have moved much better here.  Either way I am glad the boys threw down and inspired this.  I was happy I made an attempt.  I will do this again in a month or two and put the hammer down.  I also need to figure something out for the SDLHP.  Thinking of taping a 5lbs plate to the top or bottom of a 70lbs dumbbell.  This will hammer my grip though so I am not sure.  I might try it over the next few months.  Maybe a rope tied around the dumbbell in a loop with a piece of PVC with tape for grip for a handle.  Possibly with Carabiner clips around the handle of the weight? This might work better.  Just have to test.

APRIL 15th 2011
-------------Round 1 - 2Rd ---- 3Rd - Total
Wall Ball ----31 ------30 -------29 ---92  down 2
SDLHP ------33 ------26 -------21 ---80 up 11
Box Jump ---24 ------21 -------16 ---61 no change
Push Press --33 ------28 -------26 ---81  up 6
Burpees -----13 ------11--------10 ---34 down 6
TOTAL -----134 --- 116 ------102 --352 up 9
PR 9 points higher
Solid one today.  I told Daniel today there was no fear but dread of this one.  There is no hiding from Fight Gone Bad.  Truth be told I am pretty sure I could have done at least 10 points higher.  I am having the worst allergy season in probably 8 years and this week has been the worst.  Two track meets and late nights.  I am beat.  Daniel and I are just worn slick as is everyone else I am around.  I was just worried I would not equal last time since it was such a huge pr.  I got a call from Josh and he told me about a work out he did today and I got juiced!  Thanks for the fire Josh this helped me push through a few spots.  I dedicate this one to you brother.  Thanks to Daniel to for giving me times and keeping me going too.  Thanks boys.
Monday, September 27, 2010
-------------Round 1 - 2Rd - 3 Rd - Total
Wall Ball -----34 -----30 -----28 ----92
SDLHP ------28 ------21 -----20 ----69
Box Jump ---24 ------21 -----16 ----61
Push Press --30 ------26 -----25 ----81
Burpees -----13 ------13 -----14 ----40
TOTAL -----129 --- 111 ---103 ---343
Huge PR 54points higher
Workout went well. I was stinking scared because I had not done anything to speak of for the previous 10 plus days other than stationary bike. For my third work out back I was more than pleased. Daniel stayed late to time me on this one. I knew how much I missed having him around but having him there tonight was awesome. Thanks Brother!
I think I could have done a little more on this one but I have to be very happy with the effort. I did this one much smarter this time. I had the Push Press in the rack this time. Last time I had to take it off the floor. This made a huge difference in getting my reps done here. Overall just done smarter. My only weak point I would have to say was my box jumps. The SDLHP hurt my back with the bar. I struggle going as deep as I should but I more than make up for it on the top side. I was going to my chin. Which I busted on the bar once really good and popped it once or twice. I had a bad headache going into this from a very stressful day. I did not figure I was going to do very well.
July 21st 2010
-------------Round 1 - 2Rd - 3 Rd - Total
Wall Ball ---30 -------28 ----24 -----82
SDLHP -----26 -------15 ----18 -----59
Box Jump ---25 ------20 ----15 -----60
Push Press --20 ------19 ----18 ------57
Burpees -----11 -------9 -----11 -----31
TOTAL -----112 ---- 91 ----86 -----289
For my third work out back after 10 days off this one was rough. There were points that I wished my heart would stop after round 1 just so I would have an excuse to stop. I had Ashley Lawson time me so trying not to look like a complete sissy in front of my athlete probably helped keep me going. Thanks Ash.
The burpees killed my average on this one. On round 2 and 3 I took almost 30 seconds before I could even get the energy to start moving the bar. Rough one today. Back still hurting but feeling better. Using the white roller and hanging a bunch.

Pull-ups, Gobblet Squats, Ball Slams, Butterfly Sit-ups, Heavy bag work

4 Rounds for time of
10 Pull-ups
10 Goblet Squats @ 55lbs
10 Ball Slams @ 20lbs ball
50 Butterfly Sit-ups
30 Seconds rest

Splits
1 - 2:21
2 - 2:54
3 - 2:54
4 - 2:22
Total time - 12:33

Heavy Bag work
10 minutes punching combos
5 min rest
6 minutes kicking combos

Burpee bonanza year two

Bench Press
10 x 135
5 x 185
5 x 230
4 x 230
4 x 230
4 x 230
10 x 135

4 rounds for time
10 Bar over Burpees
10 Burpee pull-ups
10 Burpee box jumps-rd 1&3, rd 2&4- med ball box jump burpees -  tall black box
10 Toes to bar Burpees
10 Burpees (standard)
2 min rest
Splits
1 - 5:48
2 - 7:04
3 - 7:56
4 - 8:06
Total w/ rest - 34:57

This was rough.  The 12lbs I put on over Christmas break hammered me today.  I was struggling.  We did this 1 year ago today.  We added a level of difficulty this year with the addition of the medicine ball box jump burpees 2nd and 4th round.  These were brutal and took roughly 1.5 times the amount of time the box jump burpees were taking.  This addition did not have a ton to do with my sucky time.  I was just slow!  Thanks for doing this one with me today Daniel.

Last time
1/6/14 - 28:36

Filthy Fifty - recovery day (HA!)

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood = 35lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds bar
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double-unders - or 100 singles

I brought Anna and Emily in this morning to meet Ashlee and Veronica.  I am exhausted from the last few workouts.  V and Ash wanted a hard one today.  I was going to do something today but nothing this hard.  I did this today knowing if I pushed it would be to much.  I just flowed through the stations for completion.  I was sweating and tired but not stressed.  I think I could have done this several minutes faster and still not have worked that hard.  I must be in better condition than I am thinking. 

Total Splits
BJ- 3:12 did them slowly partner jumping with Ashlee
JPU- 1:14
KB- 1:46
LU- missed
K2E- 7:34 combined with Lunges
PP - missed
BE - 2:54 combined with Push Press
WB - 3:45
B - 6:02 faster than last year
JR - 1:03 exact same as last year
Total time = 27:33


Previous times:
1/2/15(this time) - 27:33 relaxed pace
1/2/14 = 24:48
2/3/13 = 23:14
1/23/12 = 26:31
7/6/11 = 33:42
12/15/10 = 23:30
4/16/10 = 25:54

DEATH BY SIT-UPS

DEATH BY SITUPS (NEW PR "not really" feet were anchored this time) by 1 round plus some -

32 full Rounds plus 29 of round 33, and 528 in full rounds and with the extra 29 trying to hit 33 rounds, I was at 557 total Butterfly sit-ups.

I did not read the posts clear enough I did not see that the feet were not anchored.  Crud!  I was all fired up that I pr'ed today.  Not the case. 

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.

1/1/13
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. 


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.

Bench press, strict dips, alternating toes to bar, thrusters, heavy bag work

Bench Press
10 x 135
5 x 185
5 x 205
6 x 230
5 x 230
6 x 230
10 x 135

5 Rounds

15 strict dips - no bend in legs or hips

20 alternating toes to bar, rt side / lt side

5 Thrusters @ 135 lbs

1 min rest

Splits

1 - 1:37

2 - 1:54

3 - 2:21

4 - 3:47

5 - 2:56

Total time w/ rest - 16:39

15 minutes rest

Heavy Bag work

10 min - kicking

5 min rest

10 min - punching

Had one of the best rounds of bench press I have had in a long time today.  I am still using a narrower grip because of my shoulder still hurting.  With a more narrow grip I am very pleased.  Workout was rough as these seem to have been lately.  At least on me.  I fell off the planet split wise in round 4.  Round 3 was not much better.  Good of today was the new boxing gloves I got trading in the others worked great.  Punching and kicks were weak today.  Strength was way down by this part of the workout.

Box Jumps, Pull-ups, Jump Rope, KB Swings, Thrusters, Burpees, Heavy Bag work

4 Rounds of
All with Weight Vest on
5 Box Jumps - tall black box
10 Kipping Pull-ups
20 Jump Rope
20 KB Swings - @ 55lbs
10 Thrusters - @ 95lbs
5 Burpees
Rest
Round 1 - 60 sec
Round 2 - 90 sec
Round 3 - 2:30 sec

Splits 
1 - 4:10
2 - 6:14
3 - 7:42
4 - 7:26
Total w/ rest - 30:33

10 min rest

10 minutes Heavy Bag punching combos - new gloves tore up my hands.  I will be taking them back.

5 minutes rest

10 minutes Kicking - alternating right and left

The first part of today was awful  That workout was more than I needed.  I think I just was not ready physically or mentally.  Kicking went much better today.  Right leg is getting stronger and left leg is progressing.  I hit the lower part of the bag with the metal safety bars to loosen the bottom of the bag to kick lower.  I need to do this before I punch too so I can save my wrists.  The base was packed so hard some places actually made the metal bar ping when I hit it.

Partner WOD, hit everything

Partner WOD
21 - 15 - 9
Pull-ups
GHD'S
SDLHP - 55lbs
KB Swings - 55lbs
Ball Slams - 20lb ball
Heavy Rope Jump
3 - 2 - 1 - Partner harness pull

Splits
D - 21 - 4:31
R - 21 - 5:04
D - 15 - 3:41
R - 15 - 4:18
D - 9 - 2:27
R - 9 - 3:03
Total time - 23:05

Daniel and I discussed this before we started thinking it was going to be tough but not terrible.  Man were we wrong.  This one tore us up.  Both of us were on the floor during our recovery.  My splits were a bit slower than Daniels for a few reasons.  I had to walk to my start station after he finished his pulls.  I also just flat sucked at the heavy rope jumps.  I really struggled here today.  I got home and ate breakfast after moving a basketball goal for Vicki.  I sat down about an hour and a half after the workout.  I was feeling a bit tired.  I was asleep in a few minutes and was out for almost 2 hours.  Holy Cow!

Bench Press, Turkish-get-ups

10 x 135
5 x 185
5 x 205
5 x 230
5 x 230
5 x 230
10 x 135

WOD
50 - Turkish-get-ups @ 45lb KB

Splits @ every 10 get ups
1 - 2:24
2 - 2:58
3 - 3:45
4 - 3:28
5 - 3:43
Total time - 16:19

I did these w/ a 45lb KB.  I remembered how much I hate doing them with a KB by #8.  I use the KB when I have nothing else.  I need to remember this for next time.  Low back is still hurting.  My right shoulder is killing me.

Hard bike

3 plus miles with Jen and the dogs on hills
30 min later
Met boys for a steady state on trail
1.5 mile warmup
5 mile steady state
1.5 mile cool down

Just over 3 miles of this were at full tilt biking from the front to the back and back.  The end of the 5 miles the last 2 miles were as fast as I could go to catch the front group to get them their time.  My legs are shot.  My knees are pretty achey.

Ring Push-ups, Front Squats

Ring push-up ladder
18 full rounds
16 of the 19th round

187 total push-ups

Rest 5 minutes

135lb front squat ladder

63 total front squats

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Back is still pretty sore.  Not horrible today.  I am feeling better daily but still having trouble with recovery.  Muscles are not feeling recovered in time spance that they normally would.  Squats were supposed to be body weight so I adapted.  I have put on a few pounds in the last few days.  I have gone from 187 to 194.

12/18/14 Short WOD Pull-ups, Single arm Snatch, High knees, Supine rows, shuffle maze

3 Rounds
10 Pull-ups
10 Single arm snatch, 30lbs, 5rt/5lt
20 High knees
10 Supine rows
1   Shuffle maze
1 min rest

Splits
1 - 1:37
2 - 1:37
3 - 1:39
Total w/ rest - 6:51

Low back is killing me.  Snatches were awful.  I can only guess that it is left over from this weekend. I have also been sitting a bunch grading finals.

Bench Press, Thrusters, GHD'S

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

21 - 15 - 9
95lbs Thrusters
GHD'S

Splits
1 - 2:31
2 - 2:27
3 - 1:47
Total - 6:46

Legs are fried!

Burpees, Jump rope, Lunges, Butterfly sit-ups, heavy bag

3 Rounds
25 Burpees
150 Single Jump rope
50 Lunges
25 Butterfly sit-ups
1 min rest

Splits
1 - 5:52
2 - 5:41
3 - 5:06
Total w/ rest - 18:41

15 min rest

10 minutes heavy bag punching combos

3 min rest

8 minutes heavy bag kicking/kneeing practice

Stretching, movement and hitting heavy bag

Long stretch and rolling out on the black roller, back and hips.

4 sets of 25 KB Swings at 55lbs
5 sets of 10 deep dips
5 sets of 10 deep GHD'S touching both arms touching floor and feet

Completed the above as a slow moving full recovery workout moving from one exercise to the next.
KB swings first
then dips
then GHD's

Wanted a total of 100 KB swings and 50 of dips and GHD's

15 minutes no break of steady punching heavy bag, working different combonations.
2 min rest
6 min of kicking heavy bag.  Alternating high and mid level kicks.  Some sets 10rt / 10lt, some alternating rt to lft.

Bench Press, A Bunch of Burpees

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

WOD w/ Daniel, dang good to work out together.  It has been to long.

5 Rounds for time of
50 Burpees - in wrestling room on mats
2 min rest between rounds

Splits
1 - 3:57
2 - 4:18
3 - 4:44
4 - 4:38
5 - 4:03
Total w/ rest - 29:44

Goal was to get under 5 min a round.  I got worried during and after round 3.  Heart rate was way up there but for both of us.  I would take it during the rest.  At 30 seconds I was 170 +.  By 1:30 I was at 130, so heart was ready.
This is the first WOD I have done in a while that my energy did not fall off.  I was very fatigued but it never just disappeared.  I did not feel bad either which is a change too.  I struggled cycling quickly but I was decently steady.  Rough one but a great feeling.  One I have needed for a while.

12/9/14 Ab ripper with out the run

Long warm up

3 Rounds
50 Butterfly Sit-ups
20 Bench Dips
50 Sit-ups w/ a twist
20 Body Squats
50 Crunches
1 Wall Climb
1 min rest

Splits
1 - 5:26
2 - 6:08
3 - 5:51
Total time - 19:26

Still feeling like dirt.

Abs and stuff

2 Rounds
20 Pull-ups
20 Flat Abs
20 Wide Push-ups
20 Leg Lifts
20 Toes-to-bar
20 Ball-slams @ 20lb ball
20 Hand release Push-ups, military
20 GHD's
20 Dips
5 min break

I timed this but man I felt awful today.  Here are the times.

1st round - 7:01
5 min
2nd round - 7:09

I think I was ahead 2nd round of the first round split until I hit the leg lifts and toes to bar.  From that point on I was sucking worse than I had the whole time.  My body just felt drained today.  No energy and had to push pretty hard to just finish.  I have really been struggling for the last 3 plus weeks.  I have good days but overall I am not feeling well.  Sleep has been decent and nutrition has been ok, I have even been drinking more water.  I definitely have not been eating junk, but man I don't feel right.  I did have the respiratory something for a few days before Thanksgiving.  My energy has been ok but my body does not recover from work and workouts.  After helping move on Saturday, (which I did not work that hard), I was beat up.  Sore all over. 

12/6/14 moving the in laws

Drove the RV back to dad.  That seat hammers my back so I did not start off the day well.  I am still exhausted from the week of workouts.  We moved all the heavy stuff left in the storage lockers.  Once we were back we moved it all in the house.  Woke up this morning and my back is pretty sore.  Difference is it is sore all over.  Once I warmed up and rolled it out I am feeling better.  Interestingly my right bicep that was hurt a year or so ago has flared back up.  Not as bad as it was but still pretty achy.

Stretching and some mild movement

Today was my off day but I needed some stretching and movement.  Lots of rolling on the foam roller on the hips and back.
I also did some exercises.

5 sets of 10 deep slow GHD'S
5 sets of 10 deep slow dips

100 crunches
25 push-ups

Med Ball box jump burpees, Tire slams. Partner harness pull

Partner WOD
10 Rounds for time of
5 Medicine Ball Box Jump Burpees
10 Tire Slams, 5 right 5 left
1 Harness partner pull length of weight room from garage door to office windows
One man was on while the other was resting and preparing harness.

Splits
1 - 2:32
2 - 2:43
3 - 2:31
4 - 2:34
5 - 2:39
6 - 2:32
7 - 2:41
8 - 2:36
9 - 2:38
10 - 2:28
Total time - 25:57

I am beat today.  The last few days have been rough.  Today was fun.  I think both Daniel and I got what we needed.  I will probably just stretch and do some abs tomorrow.

Front Squat, Strict Pull-ups, Heavy KB Swings, Toes to bar, Lunges

Front Squat deep A to G
10 x 45
10 x 95
10 x 115
10 x 135
10 x 45

4 rounds for time of
10 Strict Pull-ups
10 Heavy KB Swings w/ 80lb dumbbell
10 Toes to bar
10 Lunges
1 min rest

Splits
1 - 1:22
2 - 2:02
3 - 3:04
4 - 4:58
Total w/ rest - 14:28

Rest 13 min

20 Burpees as fast as I could move
Total time - 1:19

I wanted to fry my grip and push heavy weight on the KB swings.  I got that done but might have pushed too hard.  I really hurt bad on this one.  The KB Swings were almost more than I could handle.  Doing them tired was not a great idea.  I really struggled with these.  In the last round I could barely lift the weight.  I lifted it felt a sharp pain in my abdominal muscle and dropped the weight.  I got very mad and was able to use the fury to finish the set.  Problem there sits.  I think I pushed my back to far.  I am typing this 5 hours later and my back is sore, and my body is drained.

Bench press, Turkish Get-ups, Butterfly Sit-ups, Body Squats

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

For time:
30 Turkish Get-ups w/ 45lb bar
Splits at 10 reps no rest
1 - 4:33
2 - 3:59
3 - 2:53
Total - 11:26

5 minutes rest

Then
4 rounds for time of
25 Butterfly Sit-ups
25 Body Squats

Splits no rest
1 - 1:05
2 - 1:20
3 - 1:32
4 - 1:14
Total time - 5:13

Turkish Get-ups were tough but not bad.  I am still recovering from something.  By round 2 I knew the 4 rounds was going to hammer me.  I started to press on the squats and my times were slipping.  I was in the CrossFit flop for a minute or so.
Good news is my bench press is coming back.  The shoulder is still sore but I was able to string together a decent round today.  Not super happy but happy none the less that I was for the most part pain free on the reps.  I used a narrower grip today which seemed to help.

Travel WOD

Drove all day to Kenosha for the Footlocker CC meet

10 Min stair master

5 Rounds
10 x Narrow push ups
20 x Body Squats
40 x Crunches
Splits
1 - 1:09
2 - 1:07
3 - 1:08
4 - 1:07
5 - 1:02
Total this set
50 - Narrow push-ups
120 - Body Squats
150 - total crunches

5 sets of - (not for time)
20 x Standard Push-ups
50 x Bicycle Sit-ups
Total from this set
100 - Standard Push-ups
250 - Bicycles

5 Sets of - (not for time)
20 x Narrow Push-ups
25 x Butterfly Sit-ups
Total from this set
100 - Narrow Push-ups
250 - Butterfly Sit-ups

10 min seated stationary bike

Stretch

It has been a few days. I took the girls hunting then I got a bad respiratory infection that lasted for several days.  I just really felt like I was out of it today.  Still have a bit of a cough.  I wanted to get done core work in to help combat the sitting is going to have on my back.

Bench Press, Thrusters, Weighted Sit-ups, Dips, Wall Ball, Swinging Toe Touches, Pull-ups

Light bench shoulder hurting
10 x 135
10 x 185

4 Rounds for time of
5 Thrusters - 95lbs
15 Weighted Sit-ups @ 25 lbs
5 Dips
15 Wall Ball @ 25lbs
5 Swinging Toe-touches Rt/Lt swing
15 Pull-ups
1 Minute Rest

Splits
1 - 2:30
2 - 2:37
3 - 2:54
4 - 2:49
Total time - 13:52

This was an interesting workout.  I worked out with Spencer today.  I seem to be drained from Tuesday.  My body is not recovered, from I what I have no idea.  I don't feel tired but my strength is not there.  I am struggling with my right shoulder.  Back is a bit sore and bothering me but not bad.  During the workout my back bit me a bit.  By round 3 it warmed up and gave me no more problems.

Pull-ups, GHD'S, Ball-slams, Sit-ups w/ a twist, Single arm SDLHP

4 rounds for time of
10 Pull-ups
20 GHD'S with a twist
30 Ball Slams @ 20lb ball.
20 Sit-ups w/ a twist
10 Single arm SDLHP's @ 45lbs
1 minute rest

Splits
1 - 3:01
2 - 3:32
3 - 4:09
4 - 3:44
Total w/ rest - 17:29

I had planned on 5 rounds and by the end of round 2 I knew there was no way.  The GHD'S were hammering me.  Not often that I hit a workout that lays a burn down on the Abs that makes me want to quit.  I usually recover there.  I guess I got the job done here I was wanting an ab burner.

Wall ball, incline dumbbell flys, ninja jumps, KB, Ball slams, GHD'S

4 Rounds for time
15 Wall Balls
15 incline dumbbell flys at 60 lbs each arm
15 ninja jumps
15 KB Swings at 55lbs
15 Ball slams
15 GHD'S
1 min rest
Splits
1 - 5:03
2 - 5:12
3 - 4:53
4 - 5:08
Total w/ rest - 23:29

Right shoulder is really bothering me.  Not really hurting but I am very uncomfortable during bench press.  The dumbbell flys were awful.  By the last two rounds I was redlined trying to finish these.

11/11/14 Bench, pull-ups, overhead lunges, GHD'S, Iron Crosses, KB Swings

Bench press
10 x 135, 5 x 185, 5 x 205, 3 x 225, 4 x 225, 3 x 225, 10 x 135

5 Rounds for time of
15 Pull-ups
30 Overhead lunges @ 45lb bumper plate
15 GHD'S
30 Iron Crosses at 5lb plates
15 KB Swings @ 55lbs
90 seconds rest

Splits
1 - 2:56
2 - 3:16
3 - 3:45
4 - 4:18
5 - 3:52
Total time w/ rest - 24:11

I knew the lunges were going to be tough but man this one was rough on me.  I drifted behind Daniel getting slower and slower.  When I hit the bed tonight I was out.  Still a bit shaky this morning.

11/5/14

4 Rounds for time partner WOD
10 Thruster @ 95lbs
10 Single arm SDLHP @ 35lbs
10 hanging ab twists (like a toes to bar with a twist)
100 Single jump ropes
Rest was a 45 Barbell walk twisting till the bar was parallel with hip down and back while other man completes round.

Splits
1 - d- 1:38 / r - 1:52
2 - d - 1:43 / r - 1:47
3 - d - 2:20 / r - 1:49
4 - d - 2:40 / r - 1:50
Total time - 15:43

bench press, ninja jumps, push press, GHDs, med ball burpees

Bench press
10 x 135
5 x 185
5 x 205
5 x 225
6 x 225
5 x 225

6 Rounds for time of
6 Ninja Jumps tall boxes
6 Push press @ 135lbs
12 GHDs
12 Med ball Burpees
90 seconds rest

Splits
1 - 2:25
2 - 2:25
3 - 2:15
4 - 2:23
5 - 2:25
6 - 2:12
Total time w/ rest - 21:35

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.