PM 30 min stationary bike, push-ups,crunches

15 min stationary bike
25 Push-ups
500 crunches
25 Push-ups
15 min stationary bike
25 Push-ups
500 Crunches
25 Push-ups

AM WOD at house, heavy bag punches, Heavy bag kicks, butterfly sit-ups, box jumps, push press

4 Rounds 1min each exercise of
1 min - Heavy Bag Punches
1 min - Box Jumps 24"
1 min - Push-press @ 65lbs
1 min - Heavy bag kicks
1 min - Butterfly Sit-ups
1 Down and back sled pull @ 80lbs?
1 min Rest

Legs are just now to a point that I can move ;-) normal.

4/23/15 am short hard fast ride at morning practice

4/22/15 stationary bike, push ups, crunches

15 min stationary bike
25 push-ups
500 crunches
15 min stationary bike
25 push-ups
500 crunches

Legs starting to get pretty sore from yesterday's lunges

Hillcrest Relays - annual 400 meters of lunges workout

400 meters of lunges
100 meter splits
1 - 2:23
2 - 3:18
3 - 3:25
4 - 3:24
Total time - 12:32

Daniel and I did this a few years back maybe twice.  I wanted to revisit it.  As usual he hammered me by roughly 80 meters.  Good day though.  Hurt pretty bad and was sore by the end but I started running back and forth to yell splits.  Legs loosened up and I feel pretty good several hours later.   I am sure if will hit me over the next few days.  However Daniel and I have been hitting legs pretty hard the last few months.

This is crazy.  I just looked up the last time I did this March 20th 2015.  I cleared my watch that day but guessed the time.  The times are close to the same.

3/20/15

400 meters of lunges
Probably the fastest I have ever done these.  I took splits every 100 meters.  We had done time trials today so I had watches going everywhere.  For some reason about 20 minutes after I finished I stopped and reset my watch.

I think the splits were something like this
3:15?
3:20?
3:32?
2:35?
12:42 total ?

I know they were all low to mid 3's until the last one and it was 2:3?.

Early AM Workout - Stationary Bike

30 minutes Stationary bike

4/20/15 Evening Workout Stationary Bike

Stationary Bike

30 minutes

500 Crunches

Thrusters, Weighted Sit-ups, Bag Jump Burpees

2 x 3 Rounds
10 Thrusters @ 95lbs
10 Weighted Sit-ups
10 Bag Jump Burpees

At the completion of 3 Rounds rest exactly 10 minutes then repeat the workout.

Splits
1 - 2:00
2 - 3:04
3 - 2:52
Total time this set - 7:57
Rest - 10 minutes
1 - 2:16
2 - 2:39
3 - 2:28
Total time this set - 7:23
Total time w/out rest - 15:20
Total time w/ rest - 25:23

Both of us were strangely sore this morning.  This was a pretty solid workout.  I did like the flow.  Interesting element with the 10 min break in the middle.  Gave my body an opportunity to get rolling again.  I am still struggling with pressing the pace especially thrusters and such.  Glad to get two days in a row in.

PM - Stationary Bike

20 minutes Stationary Bike

Heavy Bag, Pull-ups, Goblet Squats, Butterfly Sit-ups, Ninja box jumps,

5 Rounds
45 seconds each station
45 sec Heavy Bag
45 sec Pull-ups kipping
45 sec Goblet Squats @ 55lbs
45 sec Butterfly Sit-ups
45 sec Ninja jumps
45 sec Rest

Reps per round
Pull-ups - 15, 15, 15, 16, 16
Goblet Squats - 15, 15, 15, 17, 18
Butterfly Sit-ups - 20, 20, 20, 21, 21
Ninja jumps - 6, 7, 7, 8, 7

Skipped bench press today.  Feels like I am on my way back from being sick.  I felt pretty rough until Monday/Tuesday this week.  Roughly 8 days of that stuff.  Today I still felt a bit off but not much.  Glad to be back, I hope.

Long bike ride at practice

13 plus miles on the bike with kids at practice

4/11/15 Bench Press, Push ups, GHD's, Box Jumps, Air Runs

Bench Press
10 x 135
5 x 185
1 x 225
Felt terrible today.

4 Rounds
1 min - Elevated push-ups
1 min - GHD's
1 min - Box Jumps
1 min - Air Runs
1 min Rest

Today was rough.  I have been down sick all week long.  Stomach/intestinal stuff.  Lost 12 lbs in 3 days.  Just felt weak all over.  Shoulders were on fire and my entire body felt weak with little energy.  Daniel and I did this one so that we could stay together.  Got home and was sick the rest of the day.  Slept for another 3 hours.

4/4/15 Heavy bag, Box Jumps, GHD's, Tire Slams, Tire Flips

6 Rounds
1 min - Heavy bag
1 min - Box Jump (tall box)
1 min - GHD'S
1 min - Tire Slams
1 min - Tire Flips
1 min - Rest

12 box jumps a round
20 - 22 GHD'S a round
30 - Tire slams 15 each side
6 - Tire flips - 3 down 3 back

Surprisingly my grip is fried from flipping the tire. Forearms are on fire!

4/1/15 - Stationary Bike, Body Squats, Crunches, Push-ups

10min Stationary Bike
25 Push-ups
500 Crunches
50 Body Squats
10 min Stationary Bike
25 Push-ups
500 Crunches

March 31 Long ride with boys

Red Barn - 11 miles

Tree removal day 3

Only had 2 left.  One was a shag bark hickory that the sap was running thick in.  As I was cutting branches water was running out.  The trunk was miserable to piece up.  Took for ever.  Either way I am beat.  Glad to be done.  I think we were working for 3 hours to get these last 2 out chopped up and loaded.

Tree removal x 2

Day 2 of tree removal at in-laws.  6 hours

Tree cutting at the in laws

Climbed, cut, pieced out and carried trees for 6 plus hours today.

Took yesterday off of exercising.  With my shoulders and general fatigue I figured it was not a bad thing.  I am back cutting trees tomorrow.

AM Spring Break Practice Long hilly ride with the boys

AM track practice.  Today was a recovery run so the boys were going long and that means red barn from the track.  I took off slow with the back kids then when they turned I put the hammer down to catch the boys.  My legs are fried.  I sometimes like to forget how much biking on a very hilly loop sucks with a broken bike.  I was reminded pretty quickly.  10 miles total on the road.

When we got back to the track I tried to blast a mile on the bike.  Final time was 3:48 I think.  My first 1/4 was in 51 seconds.  Pride hurt a bit here because that was my High School PR for the 400.  In self defense my legs were fried from the hills. 

3/23/15 Bench Press, Water Heater install

After track practice I fully intended to get a big workout done.  This is what transpired.

Anna and Emily came in to spot.
Bench Press
10 x 135lbs
5 x 185
5 x 225
6 x 225
6 x 225
5 x 225
10 x 135

Shoulders are killing me today.  A bit down from the last few weeks.  Not sure why my shoulders are shredded.  As for the rest of the day I figured I would do Daniels workout from a few days ago.  After benching we had to hustle to spfd because our water heater was leaking water pretty badly.  By the time this was all said and done it was 10pm and I went to bed.  So much for a hard workout.

3/22/15 Stationary Bike, Crunches, Push-ups

10 min Stationary Bike
500 Crunches
10 min Stationary Bike
25 Push-ups
500 Crunches
25 Push-ups
10 min Stationary Bike
500 Crunches
25 Push-ups

Longggggg walk with the dogs and wife

400 meters of Lunges

400 meters of lunges


Probably the fastest I have ever done these.  I took splits every 100 meters.  We had done time trials today so I had watches going everywhere.  For some reason about 20 minutes after I finished I stopped and reset my watch.

I think the splits were something like this
3:15?
3:20?
3:32?
2:35?
12:42 total ?

I know they were all low to mid 3's until the last one and it was 2:3?.

3/19/15 - evening exercise

15 min stationary bike
500 crunches
15 min stationary bike
500 crunches
50 push-ups
15 min stationary bike
500 crunches

A quick one

4 rounds for time of
10 SDLHP @ 45lbs
10 GHD'S
10 Goblet Squats @ 45lbs
10 KB Swings @ 45lbs
 5 L-Pull-ups
30 seconds rest

Splits
1 - 1:34
2 - 1:36
3 - 1:36
4 - 1:35
Total - 7:53

Wednesday night we wanted to get home to our families but needed the workout.  This was not much but we got our blood up.

Stationary Bike, Crunches, Push-ups

30 minutes Fat Burn setting

500 Crunches

50 push-ups

3/15/15 - Weighted push-up rows, Over head lunge (dumbbell), Suitcase carry lunge, Weighted Sit-up alternating 1 arm press, Burpee Dumbbell Press, Weighted Heavy bag punches

4 Rounds for time of
20lbs Dumbbells 1 minute a station

15 - Weighted Push-up Rows, 20lbs dumbbell
15 - Weighted Overhead Dumbbell Lunges, 20lbs dumbbells
15 - Suitcase Carry Dumbbell Lunge, 20lbs dumbbells
15 - Weighted Sit-ups alternating 1 arm press, 20lbs dumbbells
5   - Burpee Dumbbell Press, 20lbs dumbbells
1min - Heavy bag punches, 20lbs dumbbells each hand
1min Rest

Rolling clock - starting on the minute each minute

28 minutes total

We have done this format the last few weekends.  I have been enjoying the format.  As usual these can be as hard as you want to make the workout.  Daniel and I were both pretty tired from Saturday.  We had considered 20 reps, I had Daniel time me on 10 sit ups and then 10 overhead lunges each stretched a bit longer than we figured. At that point we dropped the reps.  The push ups were miserable.  Surprisingly the heavy bag punches were very difficult keeping things going.  With both of these I usually had about 30 seconds rest.  The push-ups by the end I had 10 seconds roughly.

St. Louis Ball Slams, MedBall Box Jump Burpees, Turkish Get-ups, Butterfly Sit-ups, Jumping Jack Push-ups

Bench Press
10 x 135
5 x 185
3 x 225 something just did not feel right so I racked the weight
8 x 225
8 x 225
8 x 225
10 x 135

4 Rounds for time
10/10 St. Louis Ball Slams @ 20lbs ball
10 MedBall Box Jump Burpees tall box @ 20lbs ball
4 Turkish Get-ups @ 60lbs dumbbell
40 Butterfly Sit-ups
4 Jumping Jack Push-ups
1 min rest

Splits
1 - 6:35
2 - 7:39
3 - 7:45
4 - 6:08
Total time - 31:10 w/ rest

No real work out this week and for many reasons my body was exhausted.  Bench went well other than the first set of 225.  Something felt wrong all over so I racked it and got focused for the next sets.
Workout was pretty solid.  I did enjoy the elements and flow.  Daniel wanted to go heavy on the Turkish get-ups at 60lbs dumbbell.  I really struggled here.  Getting that thing to move was awful.  On the descent it would send me to the floor, rolling back to my shoulders with legs flying up in the air to slow that thing down.  My mid back got tight by second round during the box jumps.  Never hurt just got tight.  Had me nervous but it never progressed.  I really struggle doing fast reps these days.  The med ball box jump burpees were hard to fire fast on.  I can only assume as sign of age.  I am happy where I am right now at 42 years old but I have started to notice some changes while working out.

Stationary Bike

Stationary Bike
Fat burn setting - 80 rpm

Stationary Bike

30 min Stationary Bike
Fat Burn Setting
75 to 80 RPM's

Jumping pull-ups, Box jumps, GHD'S, Jump Rope, Farmers Carry

4 Rounds
15 Jumping Pull-ups
15 Box Jumps (large box)
15 GHD'S
100 Jump Ropes
Farmers Carry 90lbs dumbbell, down and back
1 minute rest

Splits
1 - 3:50
2 - 3:41
3 - 3:48
4 - 3:29
Total - 16:52

Rest was to long on this one, which was not a big deal considering how tired I am from yesterday's WOD.   I shortened my rest today to stay a specific distance behind Daniel because I did not have my jump rope today.  Also we would have been jammed on the farmers carry.  Had a bit of trouble with Daniels rope.  I love his rope but it broke several weeks back and he had to retie to the handles.  Several inches were lost so until I could get into a rhythm, it was whacking me in the top of the head.  Of course I was getting frustrated first round because I had not tested the rope yelling at Daniel that he was a dang pigmy and he was laughing watching the rope smack me in the top of the head, announcing that I only had 100 to do and I would get used to it.  It took till round 3 to achieve.

Pull-ups, Goblet Squats, Tire Slams, Heavy Bag, Sled Push

6 Rounds
15 Pull-ups
20 Goblet Squats @ 45lbs KB
25 Tire Slams
1 Minute Heavy Bag Strikes - punch, kick, elbow
1 Sled Push Down and Back 70lbs on sled

1 minute each station rest is what ever is left of minute when reps are finished.  First round was solid, round 2 got rough.  By round three I was hurting badly.  By round 5 I was not sure I could finish. Glad I was able to finish.
Each round was 5 minutes, total time of solid movement was 30 minutes.  I am posting this 10 hours later and still feeling the workout.  Several of the stations I was able to finish in 30 seconds and move to the next station.  By the end a few of the stations I only had about 10 seconds of recovery before next station.  The flow was good this was just a tough one.
Totals
90 Kipping pull-ups
120 x 45lbs Goblet Squats
150 Tire slams

Stationary biked

30 min fat burn setting

Avg 85 to 90 rpm's

3/4/15 Stationary Bike

Hard 30 min on Fat Burn setting

90+ rpm

Legs are struggling to recover from last workout.

Bench Press, KB Swings, Goblet Squats, Supine Rows, Thrusters

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

For time
10 to 1 descending by 1 rep each round
KB Swings @ 55lbs
Goblet Squats @ 55lbs
Supine Rows
Thrusters @ 95lbs
1 min rest

Splits/Reps
10 - 1:28
9 - 1:31
8 - 1:32
7 - 1:27
6 - 1:18
5 - 1:08
4 - :57
3 - :49
2 - :39
1 - :30
Total time - 20:24

My quads are still on fire 8 hours later posting this.  Splits could have been a bit faster because of the traffic in the weight room.  My stations were a bit split up.  Regardless my quads are on fire.  Daniel and I wanted a leg burner.  (Goal accomplished).
Took the family to see McFarland USA today.  Amazing movie!

Preliminary Track WOD

Daniel and I set up the workout that we are going to do with the track kids Monday.   Movements/rotation was smooth.  We did find a few tight spots and adjusted them.  Things should all be ready for the kids.

Sled pulls

10 x 150 meter sled pulls w/ 70lbs on sled

Emily, Anna and I pulled the sled down the driveway and back and traded the harness.  The workout was decently difficult but we had fun.  It was pretty dang cold out.  Good father daughter fellowship and exercise.

Bike with Anna

Got home early and biked 3 plus miles while Anna ran.  She had Mona and I had Missy.  Ran cherry blossom loop.  Two times around that loop is 1 mile.

Bench Press, partner med ball sit-up toss, KB single arm snatch, wall walk, harness pull

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

6 Rounds of (partner)
10 - Medicine Ball throw sit-ups (tap ball on floor behind head, throw to partner at top)
10 - Single arm snatches, @ 45lbs KB
4 - Wall Walks - supposed to do 5
1 - Harness pull (alternate each round who starts, one in harness while one holds a then switch)
1 minute rest

Splits
1 - 2:39
2 - 2:27
3 - 2:24
4 - 2:37
5 - 2:46
6 - 2:34
Total time - 20:34 w/ rest

Fell apart on the wall walks.  We were supposed to do 5.  I only did that round 1.  I then dropped to 4 so I finished with Daniel to be ready for the pulls.  These were also pathetic.  I barely got my chest to the wall and by 3 and 4 I was pretty much falling down after reaching the wall with my chest.

Seated Stationary Bike, crunches, push-ups

30 min Seated Stationary Bike
Machine said I covered almost 9 miles.  I was keeping a pretty solid pace.  Had the bike set at level 10.  At 28 min I set difficulty level to 20 and blasted for a minute.  Then moved down to 5 for the last min for a slow cool down.

50 military push ups
100 crunches

At the level 1 T&F certification conference.

Chest to bar Pull-ups, Wall Ball, GHD'S

3 rounds - had planned 4
15 Chest to Bar Pull-ups
25 Wall Ball @ 20lbs ball
15 GHD'S
3 minutes rest

Splits
1 - 1:58
2 - 1.58
3 - 2:02
Total time w/ rest - 11:59

I am still not feeling recovered.  I am a mess.  I really can't remember stoping a workout mid way through when working out with Daniel.  Maybe 1 other time.  Today I hit round three and mentally and physically fell appart.  My time really did not slip that much but something told me to stop.  I felt terrible not finishing and being there with Daniel.  My quads were still on fire 5 minutes after I stopped.

Bench Press, Dumbbell Push Press, Knees to Elbow walking crosses, Rotating Bag Burpees, St. Louis Ball Slams, Jump ropes

Bench Press
10 x 135
5 x 185
5 x 225
5 x 235
4 x 245
10 x 135

3 Rounds for time of:
10 Dumbbell Push-press @ 55lbs each arm
20 Walking Knees to elbow crosses
14 Rotating Bag Burpees
10 St. Louis ball Slams
50 Single Jump rope
1 min rest - just stayed with Daniel so my rest was shorter

Splits
1 - 2:27
r- :46
2 -2:14
r - :39
3 - 2:11
Total time w/ rest - 8:18

I liked the flow of this one.  I think we could have hit 4 rounds but 5 would have pushed it for today.

SDLHP's, Butterfly Sit-ups

200 - SDLHP
25 - Butterfly Sit-ups
100 - SDLHP
50 - Butterfly Sit-ups
50 - SDLHP
75 - Butterfly Sit-ups
25 - SDLHP
100 - Butterfly Sit-ups

Splits
1 - SDLHP - 6:19
      Sit-ups - 57.45
2 - SDLHP - 4:15
      Sit-ups - 2:28
3 - SDLHP - 1:59
      Sit-ups - 3:22
4 - SDLHP - 1:00
      Sit-ups - 4:40
Total time - 25:02

This was a good one today.  My legs are still toast and ham strings are struggling from the last few workouts.  Being core and upper body primary was a good choice.  I think I am going to need an ice bath to get on top of this.  Did this with Jen today while the girls were working on the heavy bag doing yesterday's workout.  I have done this workout in the past I am almost positive.  Since my search is not working on the blog I might never find it.  It has been at least 2 years I think.

Heavy bag, Jump Rope, KB Swings, Butterfly Sit-ups

5 Rounds
3 min each station

3 min Heavy bag
3 min of -
50 jump rope
25 KB Swings @ 45lbs
25 Butterfly Sit-ups

Did this one with Emily.  Fun working together.  I am really struggling recovering.  My body is just dragging.  My only guess is the February funk has settled in.  I have not struggled with this for the last few years.  Hope this pushes through soon.

Push-ups, Crunches, Body Squats, Lunges, Jumping Jacks, St. Louis Ball Slams, Pull-ups, Gasser

Torture By Ten's
3 Rounds
10 Push-ups
20 Crunches
30 Body Squats
40 Lunges
50 Jumping Jacks
60 seconds - St. Louis Ball Slams rt/lt arch over head
1 min rest
Splits
1 - 3:28
2 - 3:37
3 - 4:18
Total w/ rest - 13:19

10 minutes

3 rounds
15 Pull-ups
1 Gasser - sprint down/back x 2
4 min rest - between efforts

1 - 45.42
2 - 44.34
3 - 41.88

Today flowed well.  I liked today's.  Legs were jello when I started my first gasser.

KB swings, Ball Slams, Goblet Squats, Butterfly Sit-ups

3 Rounds
20 KB Swings
20 Ball Slams
10 Goblet Squats
20 Butterfly Sit-ups
45 seconds rest

Running short on time.  Just wanted to get one in.

Heavy bag, weighted overhead walk, weighted sit-ups, Box jumps

3 Rounds of 10 min split into 5min and 5 min

5 minutes of heavy bag punching - steady punching
5 minutes for completion of :
1 x 20 yard overhead weighted walk 165lbs
25 x weighted sit-ups @ 25lbs
25 x box jumps - tall black box
Rest remaining of this 5 min
At time move straight into next round

30 minutes of steady movement

Did this with Daniel.  One man was on the bag while other was working the other exercises.
After the 3 exercises I ended up with roughly 45 seconds rest before the bag.  I actually liked this WOD.  Both Daniel and I seem to be tired and sore from workout Sunday.

"The - Couldn't Get Much Worse"

3 Rounds (was supposed to be 5)
10 Turkish Get-ups - 5rt/5lt, 45lbs bar
20 GHD'S
15 Walking dumbbell push-ups w/ 25lbs dumbbells
10 Burpees
1 Prowler Push
1:30 - rest, ended up doing 2 min after round 2

Splits
1 - 4:51
2 - 6:21
3 - 5:52
Total w/ rest - 20:36

Not sure what was up with Daniel and me this morning, or if it was just a poor workout.  We were both miserable. After round two on the recovery between gasps for air I said let's cut to 3 or 4 rounds and have 2 min recovery.  Daniel groaned yes.  We did one more round and made it through.  I pretty much just wrote down 5 exercises that suck and we put them in an order with reps.  At the completion of round 3 when I hit the floor I told Daniel the only thing that could have made that worse was to have had Thrusters in there.  The positive of this morning -  weather is beautiful and I got a workout in side by side with a good bud.

Not much of a day off

My intent was to have a day of not much activity.  I got in my head to clean out the fence row a bit more.  I somehow ended up with my pick axe in my hands busting up roots around the cedars I am trying to get out.  By the end of the day roughly 6 hours later I was scratched all over and a bunch more of the fence row is cleaned out.  Not much of a day off.

Heavy Bag Work, Jump Rope, Crunches

5 Sets of 5 minutes
5 min of heavy Bag punching/kicking
5 min - 100 jump rope, 100 crunches, rest
Repeat

25 min total of heavy bag
25 min total of 100 jump rope, 100 crunches, rest
50 min total

Today I primarily worked low bag combos.  Lots of close range low hooks and upper cuts.  Hitting in the black tape on the bottom 10inches of the bag.

I liked this one today.  I had steady movement the whole time with rolling sweat by round 3.

Push press, Ball Slams, GHD'S, dumbbell push-up rows, knees to chest-r-l-c, jumping pull-ups

5 Rounds of
10 Dumbbell Push-press @ 55lbs each arm
10 Ball Slams @ 20lbs
10 GHD'S
10 Dumbbell Push-ups w/ row alternate arms @ 55lbs each arm
10 Knees to chest - r/l/c
10 Jumping Push-ups
30 seconds rest

Splits
1 - 2:47
2 - 3:04
3 - 3:15
4 - 3:08
5 - 2:56
Total time - 17:12

Decent flow.  The push-up rows were pretty solid.  I was not enjoying them by round 3.

Stationary Bike

30 Minutes Stationary Bike
Fat Burn setting

Hit this one pretty good tonight.   For the plateau of the fat burn setting the workout is at level 10 difficulty.  3 min warm up and 3 min cool down puts you here for 24 minutes.  For the first 22:30 I averaged over 90 rpm's.  The last 1:30 I blasted over 100 rpm's.  The last 3 min of cool down I was still in the mid to high 80's for the rpm's.

Bench Press, FRAN

Bench Press
10 x 135
5 x 185
10 x 225
3 x 225
10 x 135
I have not done 10 reps of 225 for a very long time.  I wanted to do this pretty much just because.  A strange development of Daniels and my new found strength in the bench press.  My left shoulder is in the process of a slow separation.  This has a very solid level of suck about it.  I can only assume the heavier weights on my sissy old joints might just be a bit to much.  This shoulder has a huge knot on it from the many separations in the past.  I guess the poor old thing just can't handle the stress.  Not sure how I am going to proceed over the next few weeks.  I am really enjoying what we have been doing.


Fran
21 - 15 - 9
Thrusters @ 95lbs
Pull-ups

Splits
1 - 1:18
2 - 1:18 - 2:36
3 - 1:25
Total - 5:19

I officially hate this workout!

Body squat, dips, sit-ups with a twist, KB Swings, GHD'S, heavy bag

3 rounds
30 Body Squats
10 Dips
50 Sit-ups w/ a twist
30 KB Swings @ 55lbs
10 GHD'S
1 min rest

Splits
1 - 4:56
2 - 4:57
3 - 5:06
Total - 17:00

Heavy Bag -  Random combinations for 20min

February 1st - Stationary Bike

30 minutes Stationary Bike
Fat Burn Setting
It has been a while since I utilized my stationary bike.  I do love the fact that 30 solid minutes on that thing and I am dropping with sweat.

Stationary Bike

30 min Stationary Bike
Fat Burn Setting

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