Boxing WOD - heavy bag, Tyson slams, jump rope, butterfly sit-ups

4 rounds - 30 seconds a station
This has a different feel but was fun.  I will post the best I can.  Partner WOD!

Man 1                           -          Man 2
Heavy Bag - go hard    -     Jump Rope
Tyson slams - L/R/C    -     Throwing the T.S.
Rest                              -      Rest
Jump Rope                   -     Heavy Bag - go hard
Throwing T.S.              -     Tyson slams - L/R/C
                   Butterfly sit-ups (1min)
                             2 minute rest

We switched each round Daniel started first round as man 1 then round 2 I was man 1.  We saw a clip of Mike Tyson and his trainer a few months back from the 80's.  His trainer threw a med ball into Tyson's mid-section.  This is what we did.  It was the roughest 30 seconds in the workout.  It was even tough on the guy throwing the med ball.  We had a good time with this one.  Set the counter at 30 seconds with a 3 second count down at end of each interval.  Worked well.
I have done a fat lot of nothing for the last 2 days trying to recover.  We went camping in Branson, went to see Jurassic World on Friday and Jonah Saturday.  Two rounds of mini golf Saturday with the family.  We had a great weekend!

Partner WOD w/ cardio kids

I ran a 600 to start
4 Rounds
10 - Partner Burpee / Plank holds
20 - Butterfly sit-ups w/ a high 5, alternate hands
10 - Push-ups w/ partner hand clap, alternate hands
Leap Frogs - length of weight room
10 - Tire jumps / partner doing bench dips

Kids ran 800 at start of each round.  I waited at weight room to be partners w/ anyone that needed one.

My body is trashed.  I struggled with every round.  I am going to take the next 2 days off.

Some new stuff

4 Rounds
10 - Barbell Push-up rows to straight arm behind back
16 - Dumbbell weighted Step-ups w/ a high knee drive/kick @ 50lbs each arm
22 - St. Louis Slams 20lbs ball
D/B - Inch worm hand/feet walk down, crab walk back - full length of weight room
1 min rest
Splits
1 - 6:12
2 - 6:46
3 - 6:03
4 - 5:06
Total time - 27:10

I am still sore from Mondays workout and I am sure some of Tuesdays.  I am beat.  I have a bit of intentional bug today.  Neither of us were sure what we wanted to do today.  I actually enjoyed this.  It was way tougher than Daniel and I were anticipating.

AM CrossFit w/ Cardio kids

Kids did 800 warm up

We all did
Front parking lot
800 forward run
400 backward run
800 forward run
400 backward run
To weight room for:
3 Rounds
20 SDLHP @ 45lbs
40 Bicycle ABS
10 Turkish-get-ups

Kids then went back to front lot for:
Another set of 2 x 800/400's.

I took it easy this morning after last nights WOD.  Doing this made me feel better but I am still whooped.

MURPH adapted, 400 meter run, Pull-ups, Push-ups, Body Squats

400 meter run
Into the following
10 Rounds
10 Pull-ups
20 Push-ups
30 Body squats
50 meter sprint
1 min rest - after each round but round 5.  Rested 2 min.
After 10 rounds are done
400 meter run

Splits
400 - 1:44
1 - 1:33
2 - 1:26
3 - 1:27
4 - 1:27
5 - 1:31
Rest 2 min
6 - 1:31
7 - 1:29
8 - 1:31
9 - 1:34
10 - 1:38
Total time w/ rest -  26:57
400 - 2:25
Total time w/ rest - 30:23

I am laying in bed posting this 6 hours later still not feeling right. My sprints were more like wobbly walks by round 4.  Fired through everything else.  Splits were pretty consistent.

I did the real Murph my second day of CrossFit, March 18th 2010.  It whooped my rear then and adapted it whooped my rear now.  

AM - Health class

Ran the kids through a ton of exercises.  Took about 30 plus minutes of constant change and movements.  I had a rolling sweat going the whole time.

AM - Campus CrossFit

I only did part today.  I am beat but wanted to do some.
I ran to the primary and did the 100 lunges and ran back to weight room.
I then ran to the Intermediate to help kids across the monkey bars.  Then ran back to the weight room.

I did not do any of the weight room elements because my health class was in the weight room today and I was showing them a ton of exercises.

AM long ride with the kids

Still riding Jen's bike.  Little bike = sore knees.

Evening log removal at in-laws

After a long day and a rough workout we went over to the in-laws to chop up and move the huge logs to the trailer.  Got them to Sean's and unloaded.  These suckers were so big and heavy we could barely lift them.

Afternoon - Captain America WOD

Complete 5 rounds:

Static Pull or Chin Up Hold at top - 30 seconds

Max Strict Pull or Chin Ups - 6, 6, 6, 5, 6

Hold Top of Ring Dip - 30 seconds

Max Ring Dips - 8, 8, 9, 8, 7

Handstand Hold - 30 seconds 

Handstand Push-ups - 6, 6, 6, 6, 3 - these were more of 3 inch drop.  I can't do these at all

*Perform isometric hold for 30 seconds, kick down, shake out your hands and perform max reps of given exercise.

*There is no time component for this workout other than the 30 sec holds. 

*The goal of this workout is to develop stability in these movements through the use of isometric holds

Set up the watch on 30 second intervals

Started isometric hold the instant the watch first beeped and kept it until it beeped again

Shook out arms while the watch was beeping (it beeps for 10 seconds)

Did the burn out on the exercise

Rested 1 minute between sets

Rested for two minutes after each round

When I do it again, I think 90 seconds between sets and three minutes between rounds will work best. 

AM - Long ride with morning practice

Hit the bike pretty hard again at morning practice.  Covered roughly 8 miles.

AM With Cardio kids - THE AB RIPPER

3 Rounds
400 meter Run
50 Butterfly Sit-ups
15 Dips
50 Sit-ups w/ a Twist
20 Body Squats
50 Crunches
1 Wall Climb

At Completion of the above
20 Rt side Tire Slams
20 Lt side Tire Slams
20 Toes to bar

Rough Splits from the 3 rounds, I did not really do the splits with accuracy.
1 - 7:35
2 - 9:00
3 - 9:12
Total time - 25:47

Did this with the kids.  I love this workout.  I always think I am going to drop the hammer on this one until I get into round 2 and round 3.

6/8/15 The ASSENDER

4 Rounds, 3 with weight vest and 1 with out vest
1 - Med Ball box jump burpee
2 - Pull-ups
3 - Burpee Pull-ups
4 - Barbell Burpees (man makers), @ 75lbs
5 - Thrusters - 75lbs
6 - Supine Rows
7 - Wall Balls
8 - Back Extensions
9 - Body Squats
10 - Sit-ups
2 min rest

Splits
1 - 3:16
rest - 1:26
2 - 3:01
rest - 1:35
3 - 2:54
rest - 1:34
4 - 2:42
Total time - 16:31

I shortened rest to stay with Daniel.  This was awesome.

AM Hard Ride

9 miles pretty hard.  Got a flat at the seven mile marker.  The ride back sucked and leaning over the Handle bars to keep pressure off the back tire.

400 meter run, Barbell push-up Burpees(man makers), knee hold, rope climb, 50 meter sprint

4 Rounds
400 meter run
10 Barbell Burpees (man makers) @ 75lbs
20 second knee hold
1 Rope Climb
50 meter sprint
2 min rest shortened to stay with Daniel - roughly 1:30 to 1:50
Splits
1 - 4:04
2 - 4:03
3 - 4:01
4 - 3:57
Total w/ rest - 21:18

Great workout this morning.  I am beat down for some reason but this one was great.  James and his family are up for the big basketball tournament in town and staying at the house.  Jacob ran this morning at 6am with the boys.  While we were out we did this.  It was great Daniel, James and I were on the runs together.  Of course we suffered so fellowship was bountiful!

Grass bare foot run, push-ups, lever pulls, body squats, lunges

5 Rounds
Big loop on soccer field barefoot
15 Push-ups
20 Body Squats
30 Lever Pulls
20 Lunges

Running felt good again just controlled the pace.  Air was very humid and got very thick to breath.  Good workout though.

AM - decent bike ride at morning practice

Kids are getting pretty spread out.  Had to pedal pretty hard for quite a bit.

Overhead lunge, Medicine ball back to back twisting passes, Air runs, Ab Slams, Burpees

4 Rounds
10 Overhead lunge w/ 45lb plate
20 Medicine ball back to back twisting passes
30 Air runs
6   Ab Slams (Holyfield Hammers)
6   Burpees
1 min rest
Splits
1 - 2:12
2 - 2:01
3 - 1:55
4 - 1:55
Total time w/ rest - 11:03

For the ab slams we got loaded on the GHD extended and partner hammered you on the stomach with blocking pad rounded edge.  Of course Daniel and I thought this was awesome.  This did not flow very well at first.  Once Daniel and I got in a rhythm and we started to enjoy the flow.

AM w/ summer training kids, day 1 weightroom

5 Rounds
I ran 400 kids ran 800
20 hand release push-ups
30 KB Swings @ 55lbs
40 Butterfly sit-ups

After - 25 Toes to bar
            100 mirror runs



5 was good for the guys.  It needed to be 4 for the girls and most everyone else.  I also upped the run from 400 to 800.  MS did the 400 run, 15 hand release push ups, 20 KB swings and 30 butterfly sit ups.

Pull-ups, Sit-ups w/ a twist, KB Swings, KB backward pull

10 Rounds
10 Pull-ups kipping
20 Sit-ups w/ a twist
30 KB Swings @ 40lbs
1 KB pull down and back - pulling jogging backward
1 min rest 1st 6 rounds, 2 min rest last 3 rounds
Splits
1 - 2:28
2 - 2:20
3 - 2:19
4 - 2:14
5 - 2:17
6 - 2:23
7 - 2:20
8 - 2:21
9 - 2:17
10 - 2:09
Total time w/ rest - 36:07

Holy cow this one did not have any one element that was tough but was a slow steady drag.
By round 5 I could feel that I was needing more rest.  After round 6 Daniel yelled out he needed more rest.  We bumped to two min.  It might have been to much but it was to late I was hurting!  Good workout.

PM - B.O.B. and Abs

20 minutes of punching combos on the new dummy

Jump rope singles

Bicycle crunches

Swimming = sucks

5 Rounds
Swim 50 meters
25 Push-ups
Splits
1 - 48.25
2 - missed this
3 - 3:00 - combined
4 - 1:54
5 - 1:53
Total - 7:35

Man I suck at this workout.

PM - seated stationary bike, push-ups, bicycle abs

10 min Seated Stationary Bike
10 Push-ups
50 Bicycle Abs
10 min Seated Stationary Bike
10 Push-ups
100 Bicycle Abs
10 Push-ups
50 Bicycle Abs

Long rough day at state.  Just wanted to move.

AM Hill repeats, Crunches

AM WOD
5 x 100 meter steep hill repeats
Recovery walk backward down hill
 Daniel and I got up early and ran the same hill we did last year.  Weather was great.

When we finished we walked back to hotel.  I did 700 crunches.

PM WOD, stationary seated bike, push-ups, Butterfly sit-ups, leg press

2 rounds
10 min stationary seated bike
50 Butterfly sit-ups
25 Push-ups
25 Leg press
50 Butterfly sit-ups
25 Push-ups
10 min stationary seated bike
50 Butterfly sit-ups
25 Push-ups
25 Leg press
50 Butterfly sit-ups
25 Push-ups

Heavy bag and B.O.B. work

24 minutes heavy bag work
Alternating through my gloves again.  First set of 3 on bag. Seconds set of 3 on B.O.B.

400 run, Med ball box jump burpees, GHD'S, Toes to bar, St. Louis Slams, Zercher Squats

4 Rounds
400 meter run
10 - Med Ball Box Jump Burpees @ 20lb
15 - GHD'S / Toes to bar, alternate rounds
20 - St. Louis Slams @ 25lbs med ball
10 - Zercher Squats @ 135lbs
Splits
1 - 6:26
2 - 5:51
3 - 6:02
4 - 6:28
Total - 29:40

We were supposed to do descending rest 3min, 2min, 1min.  I finished round 1, 1:30 behind Daniel.  I wanted to do this thing together.   I cut my rest and went with him.  I felt great today.  I can't cycle as fast on some of the exercise.  Even the running felt good today.  Air was crazy thick today.  Breathing was a struggle.

Evening walk with the wife, puppies and daughter

Walked about 3 miles

PM Heavy Bag punching combos

Did this like last time.  Hung heavy bag, difference this time is that I bought a BOB punching dummy.  This thing is awesome. 

Hit for 31min and 30 seconds.

Again I rotated through my 3 sets of gloves.  First 3 songs I was on heavy bag.  The second 3 songs I was on the BOB.

AM WOD Strict Pull-ups, Barbell tall step-ups, Weighted sit-ups, Barbell Burpees like a man maker

4 Rounds
6 Strict Pull-ups
12 Barbell 45lbs on back weighted tall step ups
24 Weighted Sit-ups 25lbs
12 Barbell Burpees like a man maker w/ 65lbs
1 min rest
Splits
1 - 2:58
2 - 3:39
3 - 3:51
4 - 3:22
Total - 16:52

This was exactly what Daniel and I needed.  He rolled much faster than I did.  The burpees were on the barbell.  Holding and dropping into push up position.  On the upstroke pull bar off of ground and then to shoulders then over head.  Great workout.

5/24/15 at home worthless

Supposed to do 4 rounds.  Started got one round in and my body said no.
I was not even going to post.
1 round
15lbs dumbbell in each hand
20 lunges
20 push press
20 push up rows
20 dumbbell burpees
1 min rest

Like I said sucked

Heavy Bag Work after Districts

Got home from Districts and did not want to do anything.  So I decided this was a good reason to make myself do something.  I hung the heavy bag in the tree and rotated through my 3 sets of gloves. I was playing my workout mix and switched gloves at the start of each song.

Roughly 40 minutes of punching combinations working on some speed combos with lighter gloves and heavier hard punches thicker gloves.  9 rotations using the three sets of gloves 3 times.  Knuckles are pretty sore.  Had a rolling sweat by the end.  Glad I pushed myself into this one.

AM hard ride at morning practice

Somewhere around 7 hard miles on the bike.

Abs and push ups.

Zercher Squat, GHD, Iron Crosses, Back Extensions, Heavy Bag Punches, Rope assent

6 Rounds
10 Zercher Squats
20 GHD'S
20 Iron Crosses
20 Back Extensions
1 - Rope Assent 15ft
1 minute - Heavy Bag punches
1 min Rest

Splits
1 - 4:53
2 - 4:35
3 - 4:22
4 - 4:41
5 - 4:17
6 - 4:33
Total - 32:24

Good one today.  By round 3 I was hurting.

5/9/15 St. Louis Slams, Box Jumps, Toes to bar, KB Swings, Goblet Squats, Harness/Sled Pull

4 Rounds
12 - St. Louis Slams
6 - Box Jumps
12 - Toes to bar
6 - KB Swings
6 - Goblet Squats
1 - Harness Sled Pulls - 2 x 45lb plates on sled
90 seconds rest

Splits
1 - 1:49
2 - 1:56
3 - 2:10
4 - 2:17
Total time w/ rest - 12:44

Been several days.   Body did not feel great.  Went to Michaels wedding today.

5/8/15 tilling the garden

It's beating me up but still battling the garden tilling.  Back is sore.

PM 5/2/15 - Tilling the garden

Garden is a wreck.  After the tiller broke I did not get the garden tilled after the growing season last year.  Borrowed a tiller rear tine,  It is doing a great job powdering the soil but since things are so rough it is beating the tar out of me.  My back is very sore.  I have several hours of tilling today to get this done.

AM long bike ride

Brought Jen the dogs for her group run.  Dropped them off and hit the bike for I am guessing 10 or 12 miles.  There was tons of looping in and out of subdivisions on the way home.

PM Abs and Stationary Bike

15min Stationary Bike
500 Crunches
15min Stationary Bike
500 Crunches

Early AM bike

Guys were on the track this morning so I covered several miles on the track hot lapping while they were warming up and on their transition run. Kind of cool to ride like this with decent runners.  The cut the distance in half for a bike is so evident here.  I covered double the distance they did on their runs.

Late PM workout, heavy bag, push-ups, body squats, butterfly sit-ups

5 Rounds of:
30 seconds an exercise
30sec Heavy bag punching combos
30sec Push-ups 20 a round (military)
30sec Body Squats
30sec Butterfly Sit-ups
30sec Heavy bag kicking combos
No rest - right into punches

Needed to get the blood up.  Did this around 10pm.

Short Hard Bike at AM practice, Ab work

Hit the bike pretty hard for a mile or so this morning on the hills.  Covered roughly 4 total miles.  Did some abs after the ride with the kids.  Hope to get a workout in tonight of some kind.

4/29/15 SBU Meet - Running

Actually ran quite a bit today.  Tried to stay on my toes but ran.  Got a solid little piece running to and back from the Javelin throwing area from the stadium.  Lots of running barefoot on the turf around and back and fourth today.  My back started barking at me a bit last night and some this morning.  I felt really good getting to run.

4/28/14 Hard AM Bike ride at Morning Practice

Covered 6 very hard miles at AM practice.

Variation of yesterday, heavy bag punching, box jumps, Push press, heavy bag kicks, butterfly sit-ups, heavy bag ball bat slams, sled pull

5 Rounds 1 min an exercise
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 min - Heavy bag ball bat slams alternating rt/lt
1 min - Sled pull
1 min - Rest

40 minutes constant movement

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.