Pre-meet run on state course

Ran/walked State course with the kids

Heavy Bag, Tall cage box jumps, Barbell power clean and jerk Burpees, Lever pulls

5 Rounds 1 min a station as many reps as possible
Heavy Bag
Tall cage box jump
Barbell clean and jerk Burpees
Lever pulls
Rest 1 min

Met Daniel early we needed to get in.  Been to long.  Hit a deer by cherry blossom at 6:05.  Driving crazy slow but still got him.  Damage but after slamming on the breaks I was probably going only 20 when I hit him.  He spun but never hit the ground and ran off.

District Meet

T-post driving
Riding and running.
Meet break down

Both guys and girls won today.  First time in school history both teams won together.

10/30/15 district meet set up.

T-post pulling and T-post driving

Long bike, wall climbs, abs

8 mile bike ride
Abs
Wall climbs
Push-ups

Push-ups, Body squats, Butterfly sit-ups

10 Rounds
10 Push-ups narrow
20 Body squats
30 Butterfly sit-ups
Splits
1 - 1:34
2 - 1:32
3 - 1:35
4 - 1:28
5 - 1:38
6 - 1:34
7 - 1:26
8 - 1:18
9 - 1:15
10 - 1:11
Total - 14:36

Just wanted to get one in.  I have done this one several times.  I will have to look them up.

Long bike ride

Rode 10 miles on hills at practice

Campsite WOD

4 rounds
Run - roughly 200 meters
10 KB Swings
20 Sit-ups
10 Med ball cleans
20 Med ball sit-ups
10 SDLHP
10 Bench dips
Splits
1 - 5:19
2 - 4:44
3 - 4:47
4 - 4:45
Total time - 19:36

After workout I walked down to the lake and swam out to the marina dock and back.  Probably 100 meters out 100 meters back.  Water felt awesome.  Probably only a week or two more of decent temp lake water.

Did at campsite.

Run, Leg lifts, Goblet Squats, KB Swings, Sit-ups w/ a twist, Pull-ups, Tire slams

Kids did a 2 to 3 mile warm up
Supposed to be 5 rounds a storm came in and I got 2 full and started 3.
What was prescribed
Kids 2 mile warm up
Boys 5 rounds Girls 4 rounds
800 meter run, I did 600 meters
20 Leg lifts
10 Goblet Squats - @ 55lbs
20 KB Swings - @ 55lbs
20 Sit-ups w/ a twist
10 Pull-ups
20 Tire slams 10 rt 10 lt

Kids were supposed to get 1 to 2 mile cool down.

Electrical storm moved in about mid workout.  I was interrupted several times in my first 2 rounds so I was a bit behind.  Ran 3rd 600 and had to start stopping kids as storm rolled in.  Never got a chance to finish.  Storm just kept building and rolling in.

Inverted Rows, dip rack sit-ups, KB Swings, Single arm SDLHP, partner pull

4 Rounds
5 Inverted rows on dip rack, toes to sky
10 Dip rack sit ups, alternate hands smacking back pad
15 KB Swings
10/10 Single arm SDLHP 10 rt / 10 lt
1 Partner harness pull length of weight room
2 min rest

Splits
1 - 1:44
2 - 1:44
3 - 1:39
4 - 1:37
Total w/ rest - 12:45

In early with Daniel.  I was beat from my two workouts yesterday.  I did like this WOD and it's flow. I did a backward roll out of the rack after the sit-ups to the KB Swings.  This helped the flow too.

PM WOD Hill Repeats on bike

Kellen came over and we hit it on the bikes this afternoon.  Up the big hill by the house to where it flattened out.  Then back down and the small hill on the other side.  That was one.  Starting point for each was the top of the bump between both hills.

We did a 1/2 mile warm up.  Then 5 repeats.  Then a 2 mile cool down, slow pedaling.

This put a hurt on me.  By the end I was weaving all over.

Legs are shot!

Pull-ups, St. Louis slams, Wall Ball, Medball butterfly sit-ups, Med ball Burpees

5 Rounds
10 Pull-ups - kipping
10 St. Louis Ball Slams 20 lbs ball
10 Wall-ball 20 lbs ball
10 Medicine ball Butterfly Sit-ups tap over head/Tap between feet 20lbs
10 Medicine ball Burpees @ 20lbs
1 minute rest

Splits
1 - 2:04
2 - 2:07
3 - 2:15
4 - 2:22
5 - 2:08
Total w/ rest -  14:58

Back is pretty sore from the run Thursday.  Great workout, great flow.  I am pretty fatigued.  Glad to have gotten in with Daniel this morning.

Lunges, push-ups, crunches

We were at the track today for 800m repeats.  After the kids were done I did a very short WOD.
12 rounds
10 Lunges
10 Push-ups narrow
10 Full Crunches

120 of each exercise

Runnin'

Kids did 1/2 on roads and 1/2 on grass today.  Kids were on grass barefoot.  We finished up on the baseball field.  When we got there I decided to run bare foot with the kids.  I can't remember the last time I ran this far with out stopping and at that pace.  I eased into the pace and continued to drop pace as I went.  I covered 2 miles on the grass bare foot.  We shall see how my back responds.  I went 1 mile turning left and 1 mile turning right.  Felt great.  By the last lap Jacob said I was down to 5:50 pace and the last 200 I dropped the hammer and the boys said we were sub 5 pace.  It was fun my last mile Jacob and Nathan ran with me stride for stride.  My feet are sore and I am tired.  Just have to see what my back says over the next few days.

Rock moving (again) ;-)

One of these times I will post a picture.  The rocks seem to be getting bigger and bigger.

10/3/15 Chile Pepper inv. Fayetteville AR

Did not bring my bike and the course is spread out.  I ran a bunch for every race.  My guess well over a mile running.  I also carried the tent on my shoulders in and out easily a 1/2 mile walk one way, if not more.

Kids ran well.

Pull-ups, High knee cross overs, Burpees, GHD'S, Dumbbell Thrusters

3 Rounds
10 Pull- ups - full extensions
10 Walking High Knee Cross Overs 10rt/10lft
10 Burpees
10 GHD'S
10 Dumbbell Thrusters @ 30lbs each side
1 min rest

Splits
1 - 1:56
2 - 2:09
3 - 2:12
Total w/ rest - 8:18

Met Daniel before meetings this morning at 6:30.  We just wanted blood up but not much more.   Got it done.

Runnin'

The CC kids did the dirty dozen on the baseball field today.
Before and after the workout I ran on the grass with the kids.
I think total running was 15 to 20 minutes.  It actually felt pretty good.  First round was 5 to 8 min the second round was I think 12 or so minutes.  Barefoot on great grass.  My calves are a bit sore.

CrossFit w/ CC kids

6 rounds
400 meter run
10 Burpees
20 Lever pulls
10 Body squats to toes (came off ground)
50 Crunches
10 Iron Crosses
1 set tire jumps - 6 jumps

Splits
1 - did not start watch
2 - 5:35
3 - 5:55
4 - 7:11
5 - 6:21
6 - 5:31
Total time - missing round 1 - 30:35 my guess is 35 to 36 min with round one.

Mileage and repeats on bike

8 decently hard miles on the bike middle school loop.

Went to in-laws hill with Kellen on bikes.  We did 8 hill repeats.  Started at bridge and blasted to mailbox on right.  Looped around subdivision sign and down to in laws house and repeated.

Put the hurt on me again.  Ooof!

AM - heavy bag, ninja jumps, extended leg crunch, weighted box walk, dips, figure 4 crunches

3 Rounds - 1 min each exercise
Heavy Bag
Ninja Jumps
Straight leg crunches 10/10 alternate
Box weighted walk, 20lbs dumbbells different sizes
Dips
Figure 4 crunches rt/lt
1 min rest

After the workout I was feeling pretty good.  The weather was awesome.  I ran a mile, running from the weight room to the in-laws house and back to the weight room.   Felt good to run.

9/26/15 Hermitage Inv

Biked, Biked, Biked......
Tore it up on the bike today to cheer for the kids not to mention a bunch if running.  Wish I knew how far I went total today.  Legs are beat and knees achy.

9/22/15 Abs and arms

50 - Crunches
15 - push-ups - wide
25/25 - mirror runs rt/lt
25/25 - figure 4 crunches, 25rt/25lt
15 - push-ups - narrow
25/25 - mirror runs rt/lt
150 - scissor kicks
15 - push-ups - wide
50 - butterfly sit-ups
15 - push-ups - narrow

Yet another day moving rocks and RR ties

Still landscaping.  Went back for another round of huge rocks at the in-laws.  By the end my legs had the shakes.  These were bigger than last time!

9/17/15 CrossFit with CC kids PM

Kids did 1 mile warm up.
New set up today
1st Round
Out Laird turn right on Hartford.  Kids did 800 out 800 back.  I went 400 out 400 back.
Weight room element
25 KB Swings @ 55lbs
25 Push-ups wide
25 SDLHP @ 55lbs
50 Figure 4 crunches - 25 each side
2nd Round
Left on Hartford to division, I went to top of hill
Weight room element
25 KB Swings @ 55lbs
25 Push-ups narrow
25 SDLHP @ 55lbs
50 Butterfly Sit-ups
3rd Round
Around front of HS down bus route to far gate, I went to middle gate
Weight room element
25 KB Swings @ 55lbs
25 Push-ups wide
25 SDLHP @ 55lbs
100 Bicycles kids did 50
4th Round
Track loop 1 lap, I went to front of subdivision
Weight room element
25 KB Swings @ 55lbs
25 Push-ups wide
25 SDLHP @ 55lbs
100 Crunches kids did 50

Took me a total of 54:25

After 20 toes to bar
100/100 mirror runs @ I used 10lb plates

I think this might be the most I have run in a very long time.
For kids - MS and HS all did the first 2 rounds full,  HS did 3rd round full, MS did 1/2 the running
Only HS long kids did round 4.

9/15/15 Home meet set up, driving fence posts

Marking the course
Driving a bunch more T-posts
5 races of cheering on my kids
I was a zombie by the end of the day.  I could feel the last 4 days by today.  About mid way through the post driving my arms and shoulders were beat.  Canceled AM practice to get a bit more rest.  Trying to stay healthy.

PM landscaping

Dug a 40 foot trench pick-axing roots and old tree stumps.  Moved another RR tie into place.

AM w/ Daniel - Jump Rope, SDLHP, Weighted Step-ups, Thrusters

3 Rounds for time of
200 single jump rope
25 SDLHP @ 45lbs
25 Dumbbell weighted step ups 30 lbs each arm, 26in box
5 Thrusters @ 135lbs
2 min rest
Splits
1 - 4:51
2 - 5:37
3 - 5:25
Total time w/ rest : 19:54

2 days in a row with D.  Been too long. Felt good.  Of course everything is exhausted.  We were going to go with 1 min recovery.  We went 2 min.

PM - landscaping, digging, moving RR ties

Pull-ups, Box Jumps, Heavy Bag, Ball Slams, GHD'S

3 Rounds 1 minute each station

Pull-ups

Box Jumps

Heavy Bag

Ball Slam -20lbs ball

GHD'S 

1 minute rest

One minute per station as many reps as possible.  

9/11/15 Hill Repeats on bike w/ Kellen

Big hill coming up from Max loop, roughly 600 meters did 5 up hill repeats, 3 min recovery.

Started out on the flat I think 2nd power pole,  steady acceleration on flat up hill and to black mailbox at top on the flat.

9/10/15 Carthage

5 races biked several miles a race at full speed not to mention stops to cheer.  By the freshmen race there was not much left in me.  Got very humid for first few races.  Freshman race got lucky.  The temp started to cut.

Rock wall building day 2

PM rock landscaping

Afternoon hard bike

left bike at in-laws, took Michaels truck back over in the afternoon and hammered out a solid ride back home.

I have deleted the split but I think it was 16 something.

AM ride with the girls

Anna had her recovery run.  Emily and I biked along.  6 miles.

PM CrossFit with the CC kids

Kids did 1 mile warm up
5 rounds ms did 4 rounds
Kids run 600 I biked 800 because of my back being on the mend
20 Sit-ups w/ a twist - ms - 15
10 Hand release Push-ups - ms - 10
20 Body Squat to a toe finish - ms - 20
20 Rope climbers - ms - 20
2 Wall Climbers - ms - 1

Splits - got stopped a few times
1 - 5:23
2 - 6:30
3 - 6:10
4 - 6:32
5 - 6:07
Total time - 30:45

After 30 Toes to bar
100/100 - Mirror runs rt/lft foot forward

Back felt better after warming up.  Hottest day so far this fall practice 88 deg felt like 91 deg.  Good day over all.

Early AM WOD

4 Rounds for time of
5/5 - partner ball slams - 3 racks apart
5/5 - partner med ball twist passes
10 - weighted lateral box steps ups alternating rt/lft up over and across
10 - body squat finish to toes
40 - jump rope singles
1 - rope traverse - Daniel and I decided these would be called lava rope.
1 - min rest
Splits
1 - 2:15
Rest
2 - 2:32
Rest
3 - 2:27
Rest
4 - 2:25
Total w/ rest - 12:40

Rope was run under one pull-up bar and then across power clean area to another rack one down.  Wrapped over the pull-up bar and pulled over by knot with a safety bar and secured with another.  So we were traversing across the area.  Had to keep feet off of ground.  We went forward to the 1/2 way pt then turned and went backward.  This was rough but a blast and fun to finish the end of each round on.
Hurt my back pretty badly on the lateral bench step ups.  I got out of position on my way down on set one second rep.  Back sinched up and was in pain the rest of the time.  Writing this 10 hours later and I am still in serious pain.  I think this is just the perfect storm.  I have felt this coming and I am surprised it has not come sooner.  I have been sore and just got better by the next day.  Between working on the deck all summer with the constant bending over, pouring cement carrying all the bags of concrete and running in the CC CrossFit workouts I guess I have just been on borrowed time.  Took ALIEVE today.  Hope I improve fast.

8/29/15 rocks and clean up

Woke up early to move the massive rocks out of the trailer.

Worked on the garage the rest of the day.

I had no strength today.  Moving these huge rocks was miserable.  It has been a long time since I have felt this way.  Think I am due for a down spell.  Sucks.  I am down to 185.

CrossFit w/ CC kids

Kids did 1 mile warm up

6 Rounds
400 meters
40 Bicycles
10 Push-ups
10 KB Swings @ 55lbs
10 Overhead Lunges
20 Butterfly Sit-ups
1 set of tire jumps = 6 jumps

Splits
1 - 4:08
2 - 6:51 run-exercises-run
3 - 3:10 just exercises
4 - 5:23
5 - 5:43
6 - 6:23
Total time - 31:41

After - 100/100 mirror runs
20 Toes to bar

Kids did anywhere from 1 mile to 4 mile cool down.

Solid workout.  Kept things light today for the kids.  Big week of workouts.  I was doing pretty solid until round 6.  This one ate me alive.  Very happy with the running.  Screwed up splits on round 2 and 3.  Round 2 I forgot to hit split so I finished the run then hit split for the weight room element.   Got interrupted a few times helping kids and answering questions.

8/18/15 hard ride?

I was not going to post today.  But by the end of the Fartlek I had a hard sweat going and whooped.

CC Practice, run, Iron Crosses, Lever Pulls, Sideways Goblet Squats, Long Flutter Kicks, Push-ups

Kids did 1 mile warm up

5 Rounds
Kids Ran 800 I ran 600 ran 400 first round
10 Iron Crosses @ 10lbs plates
20 Lever Pulls
10 Sideways Goblet squats @ 35lbs
40 Long Flutter Kicks
10 Push-ups

100/100 - Mirror Runs @ 10lbs plates
20 Toes to bar
Splits
1 - 7:28
2 - 6:40
3 - 6:59
4 - 7:18
5 - 6:58
Total - 35:23

Good workout with the kids tonight.  Starting week 2 at 186.5 lbs when I got home tonight. Back is doing pretty good after yesterday.

AM ride - abs and push ups

Covered 4 miles at a nice solid pace this morning.  Had a decent sweat going.  Trying to flush the system.  I am still pretty beat from yesterday.

Cement, rocks, rocks, huge rocks, massive rocks .......

Moved the cement bags from trailer to the concrete pad.  Then drove trailer over to the in laws house to get rocks for our landscaping.  I am beat!  My grip is fried and my low back is toast.

Begging for the routine again

Finally got to meet Daniel and workout together.

5 Rounds for time of
10 Ninja Jumps - tall blue boxes
10 Side ways goblet squats (new) @ 35lbs
10 SDLHP @ 55lbs
10 GHD'S
5 Tire Flips - 10 first round - that was to much
1 min rest

Splits
1 - 4:07
2 - 2:54
3 - 2:47
4 - 2:50
5 - 3:03
Total w/ rest - 19:43

As usual my grip is fried.  I always forget how much tire flips hammers my grip.  I could tell by my splits that I was breaking down.  Daniel I think stayed consistent.

Week of August 10 - 14

Several decent bike rides covering 8 miles.  Got a flat on one 3 miles out and walked a mile or so waiting to be picked up.
Abs and push-ups every day.
I have been very tired this week.

CC CrossFit

Kids did 1 mile warm up

5 Rounds
Kids ran 800 I ran 400
10 - Burpees
15 - Bench Dips
20 - Windshield wipers
20 - Lunges
30 - Sit-ups w/ a twist

When done w/ above

100/100 - Mirror runs
30 - Toes-to-bar

Kids did mile cool down I did 600 meters

Bike, Heavy bag, Abs

8 mile ride at am practice at decent pace on red barn.

Got back did drills

Kids ice bathed

When they left I hit the heavy bag for 30 min or so doing some ab movements on and off with a few pull-ups in there.  I am beat from this week.

After I ice bathed for 11 min.

Hoping this brings my legs out of the funk.

Hodgepodge

Tuesday we went camping and got 2 man kayaks so solid shoulder work.  Yesterday's workout.

Then today several kids and my coaches took the wooded trail and I was on the asphalt.  So of course I missed them.  I dropped the hammer looking for them.  Pedaled a hard 6 and covered 8 plus.  Did some of the drills and a few build ups with the kids too.

Ab work from today and Tuesday during stretching was brutal.  Time to get core in shape!

AM - rain storm kept CC kids inside. WOD

Kids ran 20 min inside

Then they did 5 rounds of the following.  I did 6.

6 Rounds
20 Body Squats
10 Push-ups (hand release)
20 SDLHP @ 45lbs
5 Burpees
1 min rest or stretch, ham string, quads, IT bands quickly.

Splits
1 - 1:42
2 - 1:41
3 - 1:40
4 - 1:38
5 - 1:43
6 - 1:38
Total time - 15:12

Then
100 rt leg mirror runs
100 lt leg mirror runs

30 toes to bar

1 Rope assent

10 pull-ups

Then I hit the heavy bag switching on and off with Lydia.

30 plus min of heavy bag work.

I stopped because I was beat.

Got home to shower and got on the scale and weighed 186 lbs.  have not been there in a while.  Kind of fired up right now.

Mountain bike riding w/ my girls on Little Sac trails

It was a little rough on the girls.  New Mtn bikes with larger frames and wheel bases.  The girls struggled on the technical stuff.  There was quite a bit of frustration.  Things will get better.  We covered I am guessing 10 to 12 miles on trails today.  Legs are pretty tired.  Braums ice cream and root beer floats after made it all better.

Forgot to post the best part of the day.  Emily got a flat with a mile to go.  I put her on my huge bike and ran the rest of the way in pushing her bike so we did not destroy the rim.

Concrete!

July 28 and July 30th

Poured pads of concrete.  I have another to get done today.  Carrying and lifting 80lbs bags I did not think was getting me but today after I taught the class and got home I crashed so I am posting the work.  So far carrying bags of 80lbs concrete = 5,280lbs.

Heavy Bag, Butterfly sit-ups, Dips, Single arm SDLHP, Jump rope

4 Rounds
1 min - Punching Heavy bag
1 min - Butterfly Sit-ups
1 min - Dips
1 min - Single arm SDLHP @ 40lbs
1 min - Jump rope
1 min - Rest

Had to teach a CPR/First aid class so I came in early and Emily came with me.  She in no way had to.  I was so proud of her.  She did the same workout leading me.  She was one exercise ahead.  Great time with the girl.
Weird development today.  I hurt my left wrist on the dips.  It feels awful.  Hopefully it just tracked wrong and things will improve in the next day or so.  I also just woke up from a nap.  I woke up a few times and felt like I had just been beat up.  80 lbs bags of concrete are hammering me.

Partner med ball throws, Russian split squat, Pull-ups, SDLHP's, GHD'S

5 Rounds for time of
5/5 - Partner heavy med ball throws
5r/5l - Russian Split squats - 5 right leg 5 left leg @ 30lbs KB
10 - Pull-ups
5/5 - SDLHP - 5 regular 5 just arms alone
10 - GHD's
1 min rest

Splits
1 - 1:59
1min
2 - 1:54
1min
3 - 1:48
1min
4 - 1:48
1min
5 - 1:46
Total time w/ rest - 13:17

Short one with Daniel.  Been a while since we have been in together.

AM bike with Ann, Emily and The Mom, ran hills, crunches, push-ups, swim

4 mile ride while Anna ran, Jen ran and Emily followed her on her bike.

After

Jogged from house to lake.  Stretched & did 2 buildups on the dock.
Blasted 5 Hills - as much as an old man can blast these days.  Started at lake and hit split in the middle of the road at the top.  Recovery was exactly 2:30.  Heart rate was 120 give or take at 2 min.  At 30 seconds heart was 170+.  By the end of the 4th I was really feeling the repeats.  Glad I decided to do, and then stuck with 5.  After I walked to the end of the dock for 3 sets of 100 crunches, 25 push-ups, swim to no wake bouy and back.

Hill splits
1 - :21.90
Rest - 2:30
2 - :22.93
Rest - 2:30
3 - :22.29
Rest 2:30
4 - :22.39
Rest - 2:30
5 - 21.61
Total w/ rest - 11:52

AM ride and WOD

Morning bike while Anna and mom ran.
Then
3 rounds
25 KB swings
100 crunches
20 Russian split single leg squats 10/10
25 Push-ups
1 min rest

Splits
1 - 3:13
1 min
2 - 3:01
1 min
3 - 2:38
Total w/ rest - 10:53

Great ride with Anna and Mom.  Warm, but a beautiful morning.  Let Em sleep in.  She only missed 1 practice this summer.  Super proud of all my girls.

7/25/15 digging out area for concrete

Finishing screened in porch and dug out the hole for concrete pad for stairs.
Crazy hot again.  94 deg heat index 104.  So hot on of my chickens just keeled over and died.  They even spent most of the day in the woods.  I even put a water source in the woods too.

Last AM practice of the year with the kids

Kids did 1 mile warm up
4 to 5 rounds - I did 5
Kids ran 800 I ran 400's and 600's
10 - Turkish-get-ups @ 45lbs dumbbell
15 - Hand release push-ups
20 - Goblet Squats @ 45lbs dumbbell
30 - Butterfly sit-ups
1 -Wall-climb

Splits are screwed up but here they are
1 - 14:05 - did not start for a while, put shoes on and had to tape a kids knees.
2 - 8:02
3 - 8:48
4 - 11:13 - ran 600
5 - 10:23 - helped Jen do a wall-climb
Total - 52:35

Rough but I enjoyed the WOD

SOD CUTTING = death

Rented a sod cutter today.  In possession for 24 hours.  Which means get everything done in one day. Nathan and Spencer came over to help move the cut sod and shovel.  5 hours of running this machine and lifting sod and shoveling.  I drank roughly a gallon of water and 2 power aids.  For the next few hours my body was beat up.  This machine beat the tar out of me.

Have been working out side the last week.

Lots of days working outside.  Extreme heat.  Nothing terribly awful just normal stuff working in deck.  Sweating buckets.  Back is sore from all the lifting.

AM CrossFit with the kids - Grass run, a bit easier workout

Kids did 1 mile warm up
1 big grass loop
10/10 single arm SDLHP @ 45 lbs
1 big grass loop
10 Goblet Squats @ 45 lbs
1 big grass loop
10 KB Swings
1 big grass loop
5/5 Single arm snatch
1 big grass loop
10 KB Swings
When done with above
Weight room
25 Toes to bar
100/100 mirror runs rt/lt
25 Toes to bar

Kids did mile cool down.  My back has been killing me with all the work at the house.  I guess just weird lifting angles for the wood and over head stuff.  I was worried about this morning.  Seemed to go fine.

AM CrossFit with the kids

Kids did mile warm up
4 Rounds
400 meter run - kids did 800
20 Lunging Thrusters @ 25lbs
20 Lever pulls
10 Jumping Burpees
1 set of box and tire jumps
Splits
1 - 5:53
2 - 8:21 - stopped to get Amy a power aid she was getting sick
3 - 7:56
4 - 7:48
Total time - 30:00

Lined boxes up from tallest to shortest then lined tires up.

AM cardio CrossFit with the kids

We did a cut down workout this morning.  I ran 600 meters each round even on the 400.

Kids did 1 mile warm up
Then the following
1200 meter run - I did 600
20 - SDLHP @ 55lbs
30 - Bicycles
20 - Push-ups (narrow)
800 meter run - I ran 600
20 - SDLHP @ 55lbs
30 - Crunchy frogs
20 - Push-ups (hand release)
600 meter run
20 - SDLHP @ 55lbs
30 - Grass Hoppers
20 - Push-ups (wide)
400 meter run - I ran 600
20 - SDLHP @ 55lbs
30 - Bicycles
20 - Push-ups (hand release)

Splits
1 - 6:01
2 - 5:38
3 - 5:55
4 - 5:54
Total time w/ rest - 23:30

When done with above complete.
30 toes to bar or knees to chest
100 each leg mirror runs.  I used 10 lbs plates.

Has kids ran 1 mile cool down MS kids ran 1/2 mile cool down.

I had a case of the shakes after this.  Also I seemed to loose my balance several times over the next few hours too.  Must have been dehydrated a bit.  The last 2 rounds I really opened up on the return run.  Racing Emily and her group.  It was fun.

Something new

5 Rounds
10 Med ball partner sit ups.  Toss ball to partner at top of motion.
10 Push-press @ 135lbs / Pull-ups
10 Med ball box jumps
10 St. Louis slams
1 min rest

Splits
1 - 4:20
2 - 4:03
3 - 4:09
4 - 4:01
5 - 4:16
Total time w/ rest - 24:57

This was a rough one.  I could feel how tough it was only during the push press / pull-ups.  For several hours and really for the rest of the day I was drained.  Surprisingly difficult.  This was the first time we have done the push press / pull-ups.  Daniels creation today.  Loved these but hated them.  We moved the safety bars up.  The bar was just low enough to get off the rack.  1 rep was a push-press, rack the bar, then lift feet and complete a pull-up on same bar.  This hammered me.  Second round I struggled to get the bar to the rack.  Crazy because this is a very manageable weight.  By round three I would shake my arms out after each set and on.  This helped.  I also was finishing the PP up on my toes so I was guaranteed to rack the bar.  Might try these as a thruster element one day.

7/10/15 Friday post camp CrossFit

Kids ran 1 mile warm up
5 Rounds
Kids ran 600 I ran 400 meters
20 Push-ups alt each round, wide - narrow
30 KB Swings / SDLHP
      Round 1,3,5 - KB Swings
      Round 2,4 - SDLHP
40 Sit-ups w/ a twist / Lever Pulls
      Round  1,3,5 - Sit-up w/ twist
      Round 2,4 - Lever pulls

Splits
1 - 5:46
2 - 6:25
3 - 6:31
4 - 5:41
5 - 6:58
Total - 31:25

Our post camp workout.  These splits are not very accurate.  One I forgot to hit till I was on the road. One I had to get my bike for Jen and adjust the seat.  Good work out.  Low back was sore on the swings.  Not sure why.

7/9/15 Day 5 JBD, DOT Mill - had to stop because of storm

Got 7 in

7/8/15 Day 4 JBD

7/8/15
AM - long walk w/ David chatlose (liberty north) and dale long (Platte county)

7/7/15 PM ride

PM - bike ride

7/7/15 Mid morning JBD

Afternoon - moved boys tents from bottom ground to top ground

7/7/15 Day 3 JBD AM

7/7//15
AM - Bike, hard.  One of the hardest rides I have had here.  Hill on way back in was worse than the hill coming out of camp to the left.  We turned right at the top of the hill on the main road.  Went down the second hill.  Coming back up was miserable.  Spencer and I were together.  The positive encouraging was not enough.  I was on fire by the top.
I went out again a few times in both directions.  I was on the bike for just about 2 hours.

7/6/15 PM workout Day 2 JBD

7/6/15 -

PM - Bike

100 x KB Swings @ 45lbs
Total - 2:53 no break...,boom

7/6/15 Day 2 JBD AM bike

AM - bike

7/5/15 Day 1 JBD

7/5/15 - camp set up, circus tent spike driving (sledge),

PM - bike

400, Heavy Bag, Jump Rope, Butterfly Sit-ups, Pull-ups

4 rounds
400 meter run
1 minute Heavy Bag Punching
1 minute Jump Rope Singles
1 minute Butterfly Sit-ups
10 Pull-ups

Did not take splits today.  Pushed hard on the timed stuff.  Pretty much headed straight out coming off the pull-up bar for the run.  Maintained a good clip on the run.  Coming into the weight room after the run was the only part I did not rush on.  I took time to get my gloves on for the bag.  I would also wait for the timer to get back to start the next minute.  So rest ranged from one minute to almost two depending on when I rolled in the weight room.

AM - WOD - Kayak on the lake

Took dad's Kayak out this morning.  More just to test its comfort level but I did get a workout in.  Did the following.

Did a 1 min on 1 min off workout
Set my count down timer for 60 seconds and headed out.  Paddling hard for 1 minute then resting for 1 minute.  Got out almost to the end of the point in the main channel.

I think I did 6 rounds of paddling out and 6 back.  Kind of lost count.

Finished into the shore.  Paddled back out about 50 yards and jumped in for a cool down swim.

Hill repeats, crunches, push-ups, Swim

Worked out on the hill coming up from the lake.

Hill from lake at
starting point.
Roughly 140 yards
to the top.

Hill from lake zoomed in.
Finished at top on road by
that house.

Rode the bike 1 mile warm up.
5 x 140 yard steep hill repeats.  Running from the lake up the cart trail to the road.  Walked down  backward for recovery.
Then
On Dock
500 crunches
10 push-ups on edge of dock
Swam out to no wake buoy roughly 50 yards out.
250 crunches
20 push-ups on edge of dock
Same swim
250 crunches
20 push-ups on edge of dock
Same swim
10 bench dips
Jumped in lake
20 bench dips
Jumped in lake

Crunches on dock

By repeat # 3 I was toast.  Great workout though.  Missed my brother in crime on these repeats.
Crunches by the lake

Burpee Bonanza summer

4 rounds

400 meter run / kids ran 800

10 hand release push up burpees

10 lateral jump burpees over bar

10 tire jump burpees

10 Burpee pull-ups

Had some fire the first 2 rounds.  Round 3 lateral jumps started to get me.  I was whooped by round 4.

AM - B.O.B., jump rope, Ball slams

3 Rounds
3 Minutes - punching combos on B.O.B.
1 min - jump rope
1 min - Ball slams @ 20lb ball
Rest - carry a board of 2 x 12 x 10 around house

I had no fire what so ever this morning.  Workout sucked.  No fire, no motivation made this a miserable workout.  I kept telling my self, at least you are doing something because other than the fact I was sweating, I got little out of this one.

AM practice - "The Utility"

This mornings WOD.  I did 3 rounds and only ran 400.  I was still getting stuff set up for everyone while they were on the warm up and 1st round.

1 mile warm up - did not do

HS 4 rounds / MS 3 rounds
800 meter run
All holding dumbbells
10 - Bicycles
10 - Push press
10 - Calf raises
10 - Iron cross
10 - Good mornings
10 - Push-up high plank swings
10 - Weighted sit-ups
10 - Tire slams - if we have them they were out front
10 - Bench dips

When done with above
100 mirror runs each side
25 Toes to bar


1 mile cool down - did not do

1 big nap

The Two Parter - a few adjustments

Here is what we did today.  I ran the sprints and the 400's.  Did not do the other runs.  I posted the entire workout that the kids did.  We were all actually done by 7am.

800 warm up

The Two Parter

Soccer practice field
1 down and back 50m down 50m back
20 Goblet Squats
1 down and back
20 jumping lunges
1 down and back
20 KB Swings
1 down and back
20 double pump body squats
Took me - 4:56 to do this part

Transition run 1/2 or 1 mile

40 Hollow Rock
10 Hand Release Push-ups
400 Meter Run
40 Windshield wipers
20 Bench dips
400 Meter Run
40 Crunches
20 walking push-ups
Took me - 15:27 to do this part.
Total both parts - 20:30

Cool down
1/2 mile or 1 mile

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.