Hillcrest Relays

Running for the races.  Lots of back and forth from start to 200.  Raced Taylor back and forth during 4 x 4.

Lunges, Push-ups

220 yards of Lunges on the turf at JFK

100 Push-ups

4/17/16 - Bike with the girls

3 mile Bike with girls

4/17/16 Box Jump, SDLHP

Set clock for 12 minutes
1 minute - 36 inch Box Jump - 14
1 minute - 115lbs SDLHP - 12
2 minutes - 36 inch Box Jump - 22
2 minutes - 115lbs SDLHP - 21
3 minutes - 36 inch Box Jump - 30
3 minutes - 115lbs SDLHP - 31

Total reps
Box Jumps - 66
SDLHP - 64
Total - 130

Run, Heavy Bag, Goblet Squats, Pull-ups, Butterfly Sit-ups, KB Snatch, Butterfly leg lifts, Single arm SDLHP

Warm up run 400 meters lots of stretching and massage w/ softball on glutes, hips and ham strings.
4 Rounds
Heavy Bag
15 - Goblet Squats
10 - Pull-ups
25 - Butterfly Sit-ups
5/5 - Single Arm KB Snatch
20/20 - Leg Lifts
5/5 - Single arm KB SDLHP
2 min rest

Splits
1 - 4:20
R- 2m
2 - 5:02
R - 2m
3 - 5:53
R - 2m
4 - 5:19
Total w/rest -

I am beat from yesterday.  We got back at 2 and I was not in bet till 3.  Ran like crazy for all the races.  Girls 4 x 8 broke school record 9:.44.01.  Ranked 1st in the state right now.

Pitt State - Running

Running like crazy cheering for kids.  Wish I had a pedometer I covered some serious mileage today. My low back and hamstrings are on fire.

Early AM WOD, Toes-to-bar, Burpee Pull-ups, Bar Burpees Clean and Jerk

4 Rounds
10 Toes-to-bar
10 Burpee Pull-ups
10 Burpee clean and jerk push-up on bar @ 75lbs
Sprint down and back length of weight room

Splits
1 - 2:27
2 min rest
2 - 2:51
2 min rest
3 - 2:38
2 min rest
4 - 3:04
Total time w/ rest - 16:50

We had planned 5 rounds.  We opted for 4.  It was a good thing I fell off the planet round 4.  I am logging this almost 8 hours later and I am still toast.  Great workout though!

PM WOD w/ Anna and Emily

3 Rounds each set/station on the min every min
Sit-ups w/ a twist
Lunges
KB Swings @ 45lbs
Punching Combos
Sled Pull 25yards down 25 yards back w/ 75lbs on sled

Fun to do one with the ladies. They had 25lb KB.  Roughly 25 to 30+ reps per station

4/9/16 PM ride with the girls and puppies, abs and push ups

girls ran 3 and 4 miles

I rode with them.  We did abs and push ups.

4/9/16 Early morning WOD

5 Rounds
10 Dumbbell Thrusters @ 40lbs each arm
  1 Set Box jumps - 5 boxes starting @ 24"  up to the tallest cage box
10 Dips
10 Dip rack pad slap alternating arms
10 Dip rack supine pulls
5/5 single leg bench goblet squats @ 55lbs
200 single jump rope
Rest 90sec, 90sec, 2min, 2min

Splits
1 - 3:29
1:30 rest
2 - 3:39
1:30 rest
3 - 3:55
2 min rest
4 - 4:26
2 min rest
5 - 4:00
Total time - 26:32

10 min rest

20 min Heavy Bag combos.

Loved the flow but the jump rope killed both of us.  Calves were on fire.  Next day my glutes and hips were sore.  Calves were not, strangely.  Great workout.  We were beat.  If Daniel had not been in this with me I would have quit after 4.  As you can see round 4 was awful.

4/8/16 re-work rocks out front.

moving huge rocks for landscaping

4/6/16 Stationary Bike, Crunches, Push-ups on wobble pillows, body squats on wobble pillows,

Short WOD
2 rounds
25 Push ups on wobble pillows
50 Crunches
25 Body squats on wobble pillows
10 min stationary bike

Box jumps, Pull-ups, Lunges, Sit-ups w/ a twist, Goblet Squats

5 Rounds
10 Box jumps - Tall blue boxes
10 Pull-ups
20 Lunges
20 Sit-ups w/ a twist
10 Goblet Squats
1 min rest

Splits
1 - 2:28
2 - 2:22
3 - 2:19
4 - 2:33
5 - 2:21
Total time w/ rest - 16:05

Track meet in Bentonville Ark

a long day
Got home at 1:30am
Ran tons today.  Legs are shot.  Hamstrings are crazy sore.  Kids had a good day.

Bench Press, Single Arm KB Snatch, GHD/Back Extension/GHD, Rainbow Kicks, Harness Pull

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

3 Rounds
10rt//10lft - Single arm KB Snatch
10/20/10 - GHD/Back Ext./GHD
5/5 - Rainbow kicks on pull up dip racks swing toe touch to right the feet to ground swing to left toe touch
1 Harness pull
1 min rest/1:30 rest

Splits
1 - 2:44
1 min rest
2 - 2:48
1:30 rest
3 - 2:52
Total time - 10:56

Wanted a quick one.  It was a solid gasser.  I have been sick since last Friday evening.  Started as allergies but progressed into full body aches and sore throat.  I slept all day Friday mom and dads.  Really did not start feeling better till this afternoon.  Throat still sore but better.

Bike, Lunges, Push-ups

6.5 mile ride hard

25 lunges then 25 Push-ups for just over 200 meters

Rounds
1 - 1:05
2 - 1:15
3 - 1:19
4 & 5 - 3:13
6 - 1:05
7 - 1:16
8 - 1:57
9 & 10 - 3:16
Total - 14:29

Posting this 9 hours later.  Legs are still shakey.  Stomach got stirred up with this one today.  Still not feeling great.

Bike at practice, hard and in grass. Hot mile on track, Abs

6 miles on bike w/ kids

Back at track went hard mile crazy hard wind.
Splits
1 - 51.73
2 - 53.24
3 - 57.51
4 - 57.11
Total - 3:39.59

Abs at home 10 min
50 push-ups
5 min x 2 - 1 min a movement
Obliques - 30 seconds each side, penguins, mason twist, leg lifts, jack hammers.
50 push-ups

Bike at practice, body squats, push-ups, calf raises

6 mile bike ride with kids at practice

Later in the evening
50 Body squats
50 Push-ups
500 Calf raises

Bike, push-ups, abs

7 mile bike ride with Anna and Emily

Got back and did the following
50 Push-ups
100 R-L-C
100 Penguins
100 Rope climbers
100 Crunches
25/25 Obliques rt/lt side
100 Crunches
50 Push-ups

Cold today but fun to be out with the girls.

AM - Heavy Bag, Walking Barbell Swings, Walking Lunges, Deep Rack Push-ups, Supine Pulls in dip rack, Medball Slams, KB Swings, Dumbbell Thrusters, GHD's, Walking High Knees

5 Rounds
2 man workout, one man does walking Barbell swing 1 length of floor(down), and hitting heavy bag while other man does all other movements 30 seconds each, so 4 minutes of movement in individual exercises and 8 min of movement total per round.  No real rest.

                          -- Walking lunge
                          -- Rack deep push-ups
                          -- Supinerows in dip rack
Heavy bar         -- Ball Slams @ 20lbs ball
Twisting walk/  -- KB Swing @ 45lbs
Heavy bag         -- Dumbbell Thrusters @ 45lbs
Combos.            -- GHD's
                          -- Walking high knees

We wanted a grind and got it.  Great workout.  Liked the flow and set up.  Second one we have done like this this month.  This one was considerably tougher than the last one.  40 minutes of total movement.

Sand Bag 100 meter walk, Sand Bag Burpees, 70 meter sprint

5 Rounds
100 meter Sand Bag Walk, 50 down 50 Back
Sand bag burpees up and back down small bleacher on field
70 meter sprint
2 min rest

Splits
1 - 2:16
2 - 2:18
3 - 2:22
4 - 2:23
5 - 2:11
Total time w/ rest - 19:32

I really liked this workout.  The burpees were a new set up.  We set bag on the ground by bottom bleacher seat did burpee.  On way up on burpee picked up sand bag and place on bleacher seat and do another burpee.  Grab bag and drop in front of next bleacher and repeat to top of bleacher set.  At top do two burpees then repeat going back down.  So 20 burpees per set.  100 burpees total.

200 Meter Hill Repeats

Kids had 200 meter hill repeats up Lillian.  Recovery was walking backward down hill back to start.

I love hills so could not pass up doing some with them.

I did 5 x 200 meter hill repeats.  Had a great time with the kids.  Calf seemed to hold up.

KB Swings, Goblet Squats, SDLHP, B.O.B. Combos

50 KB Swings @ 45lbs = 1:27
2 minutes B.O.B.
50 Goblet Squats @ 45lbs = 1:30
2 min B.O.B.
50 SDLHP @ 45lbs = 1:18
2 min B.O.B.

Splits looked like this
KB S - 1:27
Hit BOB 2 min - total 3:33 w/ set up
Started GS @ 5:00
GS - 1:30
Hit BOB 2min - total 3:29 ""
Started SDLHP @ 10:00
SDLHP - 1:18
Hit BOB 2 min
Total time - 14:02

50 Burpees for time

50 Burpees for time
25 - 1:32
1 minute rest
25 - 1:34

Heavy bag, Goblet Squats, Sit-ups w/ a Twist, Pull-ups, KB Swings, Crunches

5 Rounds
1 minute Heavy bag
10 Goblet Squats @ 55lbs
25 Sit-ups w/ a twist
10 Pull-ups
25 KB Swings @ 55lbs
50 Crunches

Splits
1 - 4:42
2 - 4:34
3 - 4:29
4 - 4:26
5 - 3:56
Total w/ rest - 30:11

Finally feeling better today.  Still lots of drainage.  Low back is hurting.  My only guess is from all my caughing.  The bruse finally came to the surface on my left calf.  Looks like I did tear my calf.  It still is not better.  I am not limping but I can move on it pretty good if I get it nice and warmed up.  2 weeks ago today I tore it.  Noticed the bruse a day or so ago.

Heavy Bag, Burpees, Weighted Sit-ups, Bench Press, Overhead Lunges

4 Rounds
2 Minutes Heavy bag
10 Burpees
20 Weighted Sti-ups @ 25lbs
10 Bench Press @ 135 lbs
20 Overhead Lunges @ 45lbs
2 Minutes Rest

Splits
1 - 5:12
2 - 5:27
3 - 5:14
4 - 4:54
Total time w/ rest - 26:50

Still sick.  Industrial waste coming out of me when I cough.  One of these days I will get over this.  This current round started Monday of this week.

AM Ride 5 miles

Morning Practice

5 mile ride - Last 2 miles were hard, went back out after 3 mile loop.

3 min Plank after

Still pretty sick.  Lungs and such pretty rough.  Wanted to get my blood up just a bit to see if I can push this thing through.  

Rainy Day Track

Very large front came in today so we had practice at the High School.  We went from the weightroom we got lucky the really heavy stuff did not come in until the last 1/4 of the work out.  The kids did anywhere from 4 to 10 rounds of the following.
4 to 10 rounds of I completed 6 rounds
800 meter run - I ran 400's
15 Burpees
50 Abs of choice
15 Lunges
50 Abs of choice

All movements were to be done under control.  Today was to be long recovery keeping heart rate below 140.  My calf held up to the runs.  It is still pretty sore.  I am sick again.  Respiratory something again.  I can not remember being sick this many times in a row for roughly the last 22 years.  Sever Jack leg boys drove down the road at a high rate of speed and sliding on the wet pavement.  Very dangerous with the kids on the road.  I ran down and addressed this.  Back is pretty sore for some reason too.

Heavy Bag, Lunges, Windshield Wipers, Deep Push-ups, GHD's, Walking High Knees

2 man Workout
One man on heavy bag while other man completes all other movements.  30 seconds per movement = heavy bag for 2:30.
                  ---   Walking Lunges 30 sec
                  ---   Windshield wipers 30 sec
Heavy bag   ---   Deep Push-ups 30 sec
     2:30      ---   GHD's 30 sec
                  ---   High Knees walk 30 sec

Both of us are beat this morning.  Needed something to just get the blood flowing.  Holy cow yesterday put it on us.  Calf is recovering.  Not limping anymore but still can't run.

Bench Press, Pull-ups, Goblet Squats, GHD's, KB Swings

Started day with bench press
10 x 135
5 x 185
4 x 225
5 x 225
5 x 225
10 x 135

1 minute on 1 minute off format until complete w/ all reps.
Complete as many reps as possible until reaching 100 reps per exercise then rotate to next exercise

Exercises and reps per round
100 Pull-ups - 25 - 22 - 20 - 15 - 18
100 Goblet Squats @ 40lbs - 30 - 28 - 26 - 16
100 GHD's - 26 - 23 - 20 - 20 - 11
100 KB Swings @ 40lbs - 35 - 36 - 29

Great workout.  I liked this format.  It just seemed to keep a nice flow.  I was whipped by the end. 17 minutes/rounds to complete workout, 33 min total workout with rest.  I finished a few rounds fast enough to jump on reps for the next activity.  I decided not to because I was being a wus.  Calf is better 6 days later.  It still hurts to come to a toe but not a sharp miserable pain like it was.

3/3/16 Bike on Road, 2 x 1 mile blasts on bike on track

5 mile bike on roads park loop

1 mile on track full blast

10 minutes

1 mile on track full blast
Splits on laps
1 - 52.21
2 - 54.66
3 - 1:00.28
4 - 57.20
Total - 3:44

Calf still pretty sore.

Stationary Bike, Body Squats, Push-ups

Ab set at practice (SAP).  6 minute abs.  25 Push-ups
1 min - windshield wipers
1 min - penguins
1 min -
1 min -
1 min -
1 min - Scissor kicks

10 Min stationary bike
50 Body Squats
25 Push-ups
10 Min stationary bike
50 Body Squats
25 Push-ups

Stationary Bike, Push-ups, Crunches

30 minutes stationary bike
500 Crunches
50 Push-ups

Calf is still hurting pretty badly.

Prep-WOD for first day of Track

Tabata set up
20 seconds on 10 seconds off 2 sets and then 30 seconds rest.  One man on one exercise one man on another.
Air Sprint/Jumping Pull-ups
St. Louis Slams/High Knees
GHD's / Rest
Bags and ladder follow the leader
Wall walk / Body Squat
Heavy Rope/Speed skate
Supine pull/Push ups
Goblet Squat/Rack push
Gasser down and back / rest
Tire Slam / Step ups
DOT drill / Jumping Jack
Sled Push down and back / Rest
Toes to bar / KB Swings
Dead Lift @ 135lbs / Box jumps


During the sled pushes on my second run second drive with my left leg my left calf popped.  I can only hope that it is strained and not torn.  I have already iced and elevated but it is throbbing.  I finished the workout only skipping the box jumps.  Pretty solid WOD.

Worked on deck all day

I am whooped!

2/26/16 after school, heavy bag work, Jump Rope, Toes to bar

3 Rounds
Heavy Bag work
Jump rope singles 100/ TTB/100/TTB and
Toes-to-bar

Did this to music.  Full song on heavy bag then 2 songs for toes to bar and jump rope singles and Toes to bar.

Dumbbell Hang clean, GHD's, Supine Rows, Full Crunches feet on ground, Lunges, Burpee Pull-ups

4 Rounds
10 Dumbbell Hang Cleans
10 GHD's
10 Supine Rows
50 Full Crunches/sit-ups
25 Lunges
10 Burpee Pull-ups
1 Minute Rest

Splits
1 - 3:50
1:00 rest
2 - 4:07
1:00 rest
3 - 4:03
1:00 rest
4 - 3:54
Total - 18:55 w/ rest

Great to finally be in w/ Daniel again. Great WOD.  Took heart rate at 10 seconds after finish and I was at 185.  At 1 min I was at 150.

30 min Stationary Bike

PM Stationary Bike, Push-ups, Crunches

25 Push Ups
300 Crunches
25 Push Ups
30 min Stationary bike above 86 rpm's at lvl 6
25 Push Ups
300 Crunches
25 Push Ups

5am Stationary Bike 30 minutes Fat Burn Setting

Stationary Bike, Crunches

20 Minutes Stationary Bike lvl 6
500 Crunches
20 Minutes Stationary Bike lvl 6
500 Crunches

Bike and Abs

11 mile ride with the girls.  Em ran 3 then Anna and I rode another 8.

500 crunches

Heavy Bag, Jump Rope

40 minutes
Heavy Bag Combos
4 sets of 100 Jump Rope

Bench Press, KB Swings, SDLHP's, Goblet Squats, Abs

Bench Press
10 x 135
5 x 185
4 x 225
4 x 225
3 x 225
2 x 225
10 x 135

2 sets
10 x KB Swings @ 55lbs
100 x sit-up/crunch
10 x Goblet Squat @ 55lvs
10 x SDLHP
50 - 25/25 Rt side across Lt side across sit ups

2/16/16 Armageddon - on the sissy side

Armageddon

I've been sick so I just cut back and flowed at a pretty even pace.

50 Pull-ups - 3:32

50 Toes-to-bar - 6:45

50 Front Squats - 5:40

50 Burpees - 7:17

50 Rope Climbers - 1:49

50 sec Wall-sits - 1:10 - 50 seconds but this included walk to the wall

50 Push Press - 2:12

50 sec Plank - 1:41

50 Wall Ball 20lb ball - 5:44

50 Push-ups - 2:28

50 Crunches - 2:08

50 Body Squats - 2:45

TOTAL TIME - 43:16

I have still not been on top of my game.  I wanted to get something done but not put my self in the world of hurt this one puts you in.  As it was I was feeling pretty crappy.  Good to watch the boys hitting this one and see the improvement from year to year.

30 Minutes Stationary Bike

30 Minutes Stationary Bike

Fat Burn Setting
88 RPM plus average

Stationary Bike

Fatburn setting 30 minutes

Average rpm over 85.

Fartlek fun

5 mile Fartlek with the boys.  Did a new set of intervals today.  1 mile warm up, 3 x 45 sec surges w/60 seconds rest, then 2 minutes rest then 3 x 30 sec surge w/60 second recovery, then 3 minute rest and repeat.  Bike got a flat on the front tire with about 1.75 miles left.  I was able to pedal for about 400 plus meters or so then the tire went off the rim.  My legs were fried at this point from pedaling.  I got hacked because I had to time recovery and the surges so I had to stay moving and up with the boys no matter what.  I jumped off the bike and started to run with the bike on my shoulder because it would not roll.  Jacob took a picture with about 1 mile left coming down the big hill on Red Barn loop.  

The video is from behind the baseball field on the hill coming up to the high school on the bus route.  I was going to throw the bike in the back of Jacobs truck because they had taken off on there recovery after the last surge.  I was hacked because I wanted to run it all the way in but I was getting beat.  The boys back up to me but go past me.  I look Nathan in the eyes and he says on your not getting in.  I then here the music ramp up and it is the start of the ROCKY theme.  I got juiced and fired up the hill.  31 second blast up hill with the bike on my shoulder.  It sucked but we all had a great time today.  Great way to finish off a week.  Not to mention I was sick last Friday through Wednesday this week.  Thursday and today were not much better.  

3 X 15 MINUTES of 21 - 15 - 9

Done as a BLAST!
15 minutes to complete - any extra time is rest
21 - 15 - 9 of
Double unders - I doubled number and did singles
KB Swings @ 55lbs

Split - 2:17
Rest - 12:42

15 minutes to complete - any extra time is rest
21 - 15 - 9 of
Box jumps - tall blue wooden boxes
Dips

Split - 4:38
Rest - 10:21

15 minutes to complete - any extra time is rest
21 - 15 - 9 of
Thrusters @ 95lbs
Toes to bar

Split - 6:30
Done at - 36:30

Sick again!  Came on Thursday night.  Loosing voice.  This was a solid designed workout.  The first two rounds were decent in difficulty.  Round 3 threw the hammer down.  Between being sick and this workout I am writing this 12 hours later and I am whooped.  After ACT I cam home and climbed in bed.

Parallel Universe

4 Rounds
1st and 3rd round
15 Regular Kiping Pull-ups
15 High knees
15 Box elevated push-ups
15 Safety bar step over
2nd and 4th
15 Side grip top of dip rack Pull-ups
15 Air sprint in dip rack
15 Push-ups on handles at bottom of dip rack deep decent
15 Step unders - under dip rack handles

Splits
1 - 1:21
30 seconds rest
2 - 2:16
30 sec
3 - 1:35
30 sec
4 - 2:36
Total w/ rest - 9:18

This was an interesting set up.  We tried to set up a mirror type exercise.  Surprisingly difficult.  The standard pull-ups element was way easier than the side grip pull-ups.

Rest day movement - Pull-ups, Goblet Squats, Plank, Push-ups

10 sets of 5 pull-ups changing grips

3 rounds w/ one of the kids just starting out
15 Goblet Squat @ 55lbs
1 minute Plank
10 Push-ups

5 min rest

Zercher Squats
5 x 95 lbs
5 x 115lbs
5 x 135lbs
5 x 155lbs
5 x 95lbs

Burpees, KB Thrusters single arm, Box jump, KB Swings, Jump Rope

25 Minutes AMRAP
9 Burpees
5 KB single arm thrusters - Rt arm @ 40lbs
9 Box jumps @ 24in box
5 KB single arm thrusters - Lft arm @ 40lbs
18 KB Swings @ 45lbs
200 Single Jump Rope

5 Rounds
Splits
1 - 3:59
2 - 4:51
3 - 5:50 - 250 jump rope
4 - 6:00 - 300 jump rope
5 - 4:22 - 200 jump rope
25 minutes

Liked this workout.  The single arm KB thruster was a solid movement.

Pull-ups, Ring Push-ups, Toes-to-bar, KB Swings, Ball Slams

3 Rounds
5 Pull-ups
10 Ring Push-ups
15 Toes-to-bar
20 KB Swings @ 55lbs
25 Medicine Ball Slams
2 minutes rest

Splits
1 - 2:15
2 min rest
2 - 2:30
2 min rest
3 - 2:34
Total time with rest - 11:21

Sit-ups w/ a twist, Tire Slams, Tire Flips, Wall-ball explosions

3 Rounds
30 Sit-ups w/ a twist
10/10 Tire slams 10rt/10lft
5 Tire slams
1 min rest

Splits
1 - 2:41
1min
2 - 2:39
1 min
3 - 2:24
Total w/ rest - 9:45

50 - Wall-ball Explosions
25 - 1:24
2 min rest
25 - 1:22
Total w/ rest - 4:46

Did something quick to be done when girls finished.  They came in to get a workout done.

Abv. Bench, Farmer carry, Overhead lunge, GHD's, Burpees

Bench Press
10 x 135
5 x 185

5 Rounds - only timed rest
D/B Farmer Carry
10 Weighted overhead lunge @ 45lbs
15 GHD's
10 Burpees
1 min rest

Daniel is getting sick and I was just feeling off.  We flowed through this and I was pretty rough feeling by the end of each round.  It was a good day to do what we did.

1/28/16 Ninja jumps, jumping push ups, goblet bench squats, Turkish get ups, jump rope

6min x 6min x 6min
10 Ninja Jumps
10 Claping push ups
10 Bench goblet squats
5/5 Turkish get-ups
100 Jump ropes

Complete reps and exercises as fast as possible what ever time is left is rest time.

Splits
1 - 4:32
R - 1:28
2 - 4:30
R - 1:29
3 - 4:40
Total - 16:40

Good flow.  Tough workout.  My energy level is really struggling.

Day of movement - recovery

6 Rounds
10 Goblet Squats @ 55lbs
10 Floating KB Swings @ 45lbs
  4 Turkish Get Ups @ 45lbs bar
  5 Pull-ups
10 Toes to bar

Wanted some movement today.  Just kind of threw this together.  No rush.  Just flowed from one movement to the next.  Had a sweat rolling by the end.

Box jump, GHD's, Back extensions, Thrusters

4 Rounds descending rest
10 tall blue box jumps
15 GHD's
20 Back extensions
5 Thrusters
Rest 90sec, 60sec, 30sec

Splits
1 - 2:11
R - 1:11
2 - 2:08
R - 1:00
3 - 2:18
R - :30
4 - 2:47
Total time w/ descending rest - 12:07

Interesting development yesterday afternoon.  My left shoulder feels like it is slowly separating.  My arm began to feel heavy.  This is the shoulder with a knot on it.  The knot is so sensitive that just lightly touching it is painful.  Daniel tried to come up with some exercises that did not irritate it.  Seemed to do pretty good.  Thrusters were pretty tough.

Bench press, partner ball slams, Dips, Dip rack pad slap sit-ups, Dip rack hanging rows, Burpee pull-ups

Started day w/ Bench Press
10 x 135
5 x 185
4 x 225
4 x 225
4 x 225
Shoulder held up again.  Still don't think I am going to do bench with any regularity.

3 Rounds
10/10 Partner Ball Slam Throws - @ 20lbs ball
20 Dips
20 Dip rack pad slap sit-ups
20 Dip rack hanging chest rows - feet up in rack holding grips
20 Burpee pull-ups
2 min rest

Splits
1 - 5:31
2 min rest
2 - 6:23
2 min rest
3 - 7:01
Total w/ rest - 22:59

This one put the hammer on me.  I hurt badly.  Thanks Daniel for coming in.

5 plus mile hard ride on red barn Fartlek with team

5 plus mile Fartlek w/ guys on Red Barn

1 - 60 second surge
3 min rec
1 - 90 sec surge
3 min rec
1 - 90 sec surge
3 min rec
1 - 90 sec surge
3 min rec
1 - 60 sec surge = did something new with the boys.  Charles was hurting.  Had him set pace on surge, 4 others were packed behind.  At start one man takes Charles shoulder and sits on him for 10 seconds.  At 10 second mark that man surges up and another man surges to Charles shoulder.  That man sits for 10 sec and then surges up to start front pack.  Continue to cycle from back till last man is on shoulder for 10.  At 40 second mark he surges to pack and they all go for broke for last 20 sec. Boys responded well.  This is the first time I have done this with these guys.  I was very proud of them.  They made it look like we had done it 100 times.

Long recovery
On bus route we hit a last blast of 30 seconds.  Fun to watch them battle each other!

I was beat and it was a great workout.  Charles ended up getting more done than he thought he could!

Plan on hitting some abs later tonight.  I have been pretty sore since last workout.

Heavy bag, Toes to bar, Burpees, Sit-ups w/ a twist, Lunges

5 Rounds
2 min heavy bag combos - bag was frozen solid limited options on punches.  Apparently I did not get it dry the last time it got wet.
20 Toes to bar
10 Burpees
20 Sit-ups w/ a twist
20 Lunges
2 min rest

Splits
1 - 5:32
2min rest
2 - 5:27
2 min
3 - 5:26
2 min
4 - 5:06
2 min
5 - 4:50
Total w/ rest - 34:34

Had not worked out in the weightroom since last Wed because of being sick.  Stationary bike last night.  Nathan was in and watched.  He said it looked like I did when I work out sick.  Ha!  He hit it on the head.  I was just the other side of sick.

1/19/16 Stationary Bike

Freezing rain moved in.  We were let out of school 15 min early so we all got home quick.  Crazy but roads were awful.  Cars in ditches everywhere.

Around 9:00 I got on the stationary bike.

30 minutes on the fat burn setting.  Rolling pretty good.  85 to 90 plus rpm's.

This was my first workout back since last Wednesday.  I had been sick for several days and I needed the break.   Slept all day Saturday and a bit on Sunday.

Run, Pull-ups, Push-ups, Butterfly sit-ups, Toes-to-bar, KB Swings, SDLHP

800 meter run warm up

4 rounds - easy
10 Pull-ups
10 KB Swings @ 40lbs
10 Butterfly Sit-ups
10 Push-ups
15 Toes-to-bar
10 SDLHP @ 40lbs
Run 400 meters

Trying to recover today but wanted some movement.  Still was tired.

Body Squat, Mason Twists, Push-press, Lunges, Ironcross, Butterfly sit-ups

4 Rounds
50 Body Squats
75 Mason Twists
20 Push-press @ 45lbs
50 Lunges
10 Iron Crosses
50 Butterfly Sit-ups

Splits - a mess, I think I did extra stuff or just sucked today.
1 - 5:07
2 - 6:21
3 - 7:17
4 - 7:10
Total time - 25:57

My guess is I just sucked today.

Bench Press, Crunches

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

1000 Crunches

Have not benched seriously for quite a while.  Shoulder felt decent.

Jump Rope, Thrusters, Chest to bar Pull-ups

5 Rounds
20 - Jump rope
10 - Thrusters @ 95lbs
5 - Chest to bar Pull-ups

Splits
1 - :57.83
2 - ???
3 - 3:09 forgot to hit split
1 min rest
4 - 1:43
5 - 1:55
Total time - 8:46

Man this hurt!  Still sick and body is not responding well.  I was able to do everything unbroken but the jump rope.  I can only assume balance is off with the sinus infection stuff.  A few of the rounds I did unbroken on the jumps but not all of them.  Did this with Daniel 6:30am.  Good to have a good bud in.

1/8/16 KB Swing, Goblet Squats, SDLHP, Box Jumps

5 Rounds
10 KB Swings @ 55lbs
10 Goblet Squats @ 55lbs
10 SDLHP @ 55lbs
5 Short box jumps

Splits
1 - 1:07
2 - 1:27
3 - 1:38
1 - min rest
4 - ??
5 - 2:48 forgot to hit split last round
Total time - 7:00

Between hard hilly ride and my yuck this was tougher than it should have been.

1/8/16 Fartlek ride w/ boys 5 miles

5 mile hard ride.  With my head cold/sinus infection I have I was hurting.  Last surge the guys did I barely could yell out to tell them time was done.

1/7/16 Dumbbell push-up rows, Dumbbell military press, Push-ups w/ a clap, crunches

5 Rounds
5 Dumbbell Push-up rows - 1 push-up then row to chest Rt then lft side
10 Dumbbell military press 10 each side so 20 total
5 Push-ups w/ a clap
25 Crunches

Splits
1 - 1:21
2 - 2:22
3 - 2:22
4 - 2:32
5 - 2:14
Total time w/ 40lbs weights - 10:53

Wow this one burnt.  Used 40lbs Dumbbells.  Shoulders were on fire.  Getting sick had a rough night last night.  Sinus infection.  Did right next to Daniel.

Abbreviated Burpee Bonanza

5 Rounds
5 bar over burpees
5 burpee pull-ups
5 box jump burpees - tall blue boxes
5 burpees toes to bar
5 standard burpees
2 min rest

Splits
1 - 2:22
R - 1:35
2 - 2:25
R - 2:00
3 - 2:50
R - 2:00
4 - 2:42
R - 2:00
5 - 2:38
Total time w/ rest - 20:34

Wow even abbreviated this sucks.

1/4/16 - Box Jumps, Thrusters, Pull-ups

5 rounds
3 min AMRAP
7 box jumps 24" box
5 Thrusters @ 95lbs
9 Pull-ups
At end of 3 min count rounds
1 min rest

Rounds and reps
1 - 3 rounds + box jumps
2 - 2 rounds + box jumps
3 - 1 round 3 box jumps
4 - 2 rounds + 3 box jumps
5 - 2 rounds + 5 box jumps

Just could not maintain and push.

1/3/16 bike ride with my girls to river and back

Annual January 1st - Death by sit-ups

1 rep shy of 32 full rounds. Buzzer went off as my back was coming off the floor.  Pretty much a full round short of last year.  Feet were anchored.  Did this in family room feet under sofa with blue mat under me.  These were full sit-ups.  Shoulders and head touched and chest about 1 or two inches from  knees.

32 rounds = 528 sit ups

Brush clearing and big brush pile burning, yesterday too

Did his the last two days.  Today was a long day.

Also did a short WOD on the 30th that I forgot to post.

5 sets
20 - military push ups
10 - strict pull-ups
100 - jump rope

Heavy bag, KB Swing, Burpees, Rowing machine, Lever Pulls, SDLHP

4 Rounds
Exercise on the min
Heavy Bag
KB Swing @ 55lbs
Burpees
Rowing machine
Lever Pulls
SDLHP's @ 55lbs
Rest

Emily did 3 rounds of this with me.  Fasted for 21 plus hours today.  Trying to clear out the crappy diet from this last week plus.

Stationary Bike, crunches, push-ups

Stationary Bike - 30 min fat burn setting 85 rpm average.

500 Crunches- unbroken

25 Push-ups

Back from St. Louis, legs stiff from Friday's workout and travel.  Back getting better but still sore.

Body Squats, Adapted back extensions

For time:
150 Squats
  75 Adapted back Extentions
120 Squats - did 10 extra
  60 Adapted back Extensions
  90 Squats
  45 Adapted back extensions
Total reps -
360 - Squats
180 - Extensions

Splits for each exercise
150 Squats - 5:00
  75 B.E. - 2:54
120 Squats - 6:21 did 10 extra
  60 G.E. - 2:07
  90 Squats - 3:33
  45 B.E. - 1:20
Total time - 21:18

Quads were absolutely on fire.  Extensions were like Supermans.  Used white roller under hips to allow more movement.
Not exactly sure what I have done other than moving the huge rocks the other day.  My back is on fire.  The only time it has not really hurt in the last few days was during the workout tonight.

Heavy bag, largest cage box jumps, jump rope, ring push-ups, GHD's, Med ball vertical throw explosions

3 Rounds
2 Minutes heavy bag
10 Largest cage box jumps
200 Single box jumps
20 Ring push-ups
20 GHD's
2 minutes rest

Splits
1 - 8:12
2 min rest
2 - 8:33
2 min rest
3 - 8:33
Total time w/ rest - 29:21

5 min rest

50 Med ball vertical explosive throws - full squat A to G @ 20lbs ball
Broke in sets of 15 reps, roughly 1 min between sets, then 30 seconds rest at 45 reps, did last 5 to hit 50.

Must be more tired than I thought.  I planned for 5 rounds, did 3.  Was racing clock then moved to rep and round completion.  Though I was so slow there is not much of a change.  Typing this 12 hours later.  Not sure why but my back is feeling pretty crappy.

Heavy bag, Ninja Jumps, St. Louis ball slams, dip rack pad slap sit ups, rowing machine

5 Rounds
On the minute
Heavy Bag
Ninja jumps - 10 jumps per round
St. Louis med ball slams 30 -32 per round
Dip rack pad slap sit-ups 22 to 28 per round
Rowing machine 22 to 24 per round
Rest

Complete each station for on minute flowing from one exercise to the next.

Anna designed WOD

3 Rounds
75 Bicycles
35 Weighted lunges - 10lbs each arm
5 Iron Crosses - 10lbs each arm
20 Push-ups
30 Squats
55 Butterfly Sit-ups
10 Turkish get-ups - 10lbs dumbbell
100 Flat abs
1:00min Plank
20 Jumping Jacks
1:30 rest

Splits
1 - 10:55 forgot jumping jacks
2 - 11:17 did this and last set jumping jacks
3 - 10:22 got it done right this round
Total time w/ rest- 35:35

Empty trailer of rocks - very large rocks

12/21/15 had to get truck fixed. Two hard bike rides

Rode from repair shop to home then home to the repair shop an hour plus later.  Timed them but forgot to hit stop both times.  Over 20 minutes each time.  Need to track mileage.

Med ball push-ups, Med ball overhead lunge, Butterfly sit-ups

10 rounds for completion
10 - Med ball push-ups
10 - Med ball overhead lunge
20 - Butterfly sit-ups

Did for completion. No time, did not rest flowed from one round to the next.

12/19/15 Brush Clearing by road

Power Cleans, Thrusters, Bar facing Burpees

7 rounds
7 - Power Cleans @ 95lbs
7 - Thrusters @ 95lbs
7 - Barfacing Burpees

Splits
1 - 1:05
1 min rest
2 - :56.47 trying to stay w/ Daniel
:51.4 sec rest
3 - 1:02
1:48 rest trying to stay w/ Daniel
4 - 1:08
1 min rest
5 - 1:21
1 min
6 - 1:17
2:00 rest
7 - 1:08
Total time w/ rest - 15:42

Rest was to be 1-1-2-1-1-2

Funny I went 1:08 after both 2 min rests.  This one I liked but it put the hurt on me.

Push Press, Bar over push ups, GHD's, .5k Row on Tommys rowing machine

Finally - back in with Daniel

4 Rounds
10 Push press 95lbs
10 Bar over push ups
10 GHD's
.5k row = should be 500 meters, never used one of these
1 min rest

Splits
1 - 4:01
2 - 3:35
3 - 3:21
4 - 3:43
Total w/out rest - 14:40

Feet kept coming out of the straps.  Daniel broke his rower during round 2.  We actually had an 18 min break fixing it after round two.  Ha!  Man I am still sore from the Thrusters.

400 meters, tallest box jump, GHD's

600 meter warm up run

AMRAP 20 minutes
400 meter run
10 Tallest cage box jumps
20 GHD's

4 Full rounds, 150 meters of the 400 on round 5

Round splits
1 - 5:15
2 - 4:53
3 - 4:42
4 - 4:18
@ 19:09
5 - 150 meters in - :51 seconds
@ 20 minutes

I could tell I was not warmed up enough.  Splits got better and better as I progressed.  Yesterday has put the hurt on me.  I have gotten more and more sore and stiff as the day progressed.  This was probably some of the speeding up too working out the yuck.  Legs hips and knees are pretty sore and achy.
I did like the flow and movements.  The difficulty of the box jumps was good.  I had to concentrate and push to get these done right.

SDLHP, Thrusters, Toes-to-bar

5 Rounds
25 SDLHP @ 45lbs
25 Thrusters @ 45lbs
15 Toes-to-bar
Rest
1 - 2:05
1min rest
2 - 2:16
1min rest
3 - 2:51
1:30 rest
4 - 3:12
2min rest
5 - 3:13
Total time w/ rest - 19:09

Heart rate check after
30s - 180+
1:30 - 170
3:00 - 150 +
5:00 - 140
10:00 - 130+

This one was rough.  Prescribed w/ no rest.  Don't think I could have finished with out rest time.  Holy cow I was on fire.  Had to talk my self into last 2 rounds and convince myself finishing was my goal.  Legs had tremors during and after.  Oooff!

3 mile bike ride, 5 minute abs w/ girls, push-ups,

5 mile ride on a fartlek with boys, heavy bag work with Anna

12/9/15 Single arm dumbbell power snatches, single arm over head squats, L-pull-ups

3 Rounds
10 - Dumbbell power snatch - left arm - 35lbs
10 - Dumbbell overhead squat - left arm - 25lbs
10 - L-pull-ups
10 - Dumbbell power snatch - right arm - 35lbs
10 - Dumbbell overhead squat - right arm - 25lbs
10 - L-pull-ups
1min rest

Splits
1 - 3:46
2 - 3:05
3 - 4:48
Total time w/ rest - 13:41

Man this was rough.  I suck at over head squat.  Fell off the planet last round.

12/7/15 - Front Squat, dip rack pad slap sit ups, KB Swings

Front Squat A to G
10 x 75 lbs
10 x 95 lbs
10 x 75 lbs
10 x 75 lbs
10 x 75 lbs

50 x Dip Rack Pad Slap Sit-Ups

KB Swings
10 x 35lbs
10 x 40lbs
10 x 45lbs
10 x 50lbs
10 x 55lbs
10 x 55lbs
10 x 50lbs
10 x 45lbs
10 x 40lbs
10 x 35lbs

Wanted some movement tonight.  My back has not necessarily been hurting but has been sketchy to say the least.  Not sure why.  Very light squats tonight.  Back felt awful during these.

12/5/15 long hilly hike w/ heavy pack, drug deer over a 1/4 of a mile to the truck, built fence

Heavy Bag, Jump Rope, Abs

30 plus minutes on and off hitting heavy bag.
Jump rope on breaks.
Sets of 200 to 300 jumps

After

Abs 1 min each exercise
Flat abs
Bicycles
Obliques rt-30sec/lt-30sec
Skopec's rt-30sec/lt-30sec
Figure 4's rt-30/lt-30
Mason Twists

Bench Press, Turkish get-ups, Butterfly sit-ups, Body Squats

Bench Press very narrow grip
10 x 135
10 x 155
8 x 175
2 x 205
2 x 225
10 x 135

30 x Turkish get-ups
1 - 3:03 think I might have done 12 here.
2 - 3:41
Took 1 min here to help Kate D. on punching bag
3 - 2:58
Total time - 10:52

5 min

4 Rounds
25 Butterfly Sit-ups
25 Body Squats

Splits
1 - 1:07.04
2 - 1:11.41
3 - 1:11.26
4 - 1:04.00
Total - 4:33.71

Did a year to date workout today.  Did this one December 1st last year.  Shoulders have been a problem since spring so I have not been doing bench.  Kept a very narrow grip to save shoulders.  Liked the burn on the last workout element.  I think I did 2 extra on the Turkish get-ups with the first set.

Pull-ups, Burpees, Toes-to-bar, KB Swings, Goblet Squats

5 Rounds
10 Pull-ups
10 Burpees
10 Toes-to-bar
10 KB Swings
10 Goblet Squats
1 min rest

Splits
1 - 1:55.36
2 - 1:54.97
3 - 1:58.17
4 - 2:09.05
5 - 2:09.68
Total w/ rest - 14:07

Man getting back into this has been rough.  Tonight put the hammer on me again.  No puking but my brain was fried.  No oxygen.  I was a mess for quite a while.  I had myself talked into stopping after round 4.  Nathan P. yelled at me that last round was coming.  I hit the floor.  He said you know you can do this.  Pride kicked in and I got to my feet and got it done.  Thanks brother.  Not to mention there was 15 of my kids in the weightroom doing abs.  I could not sissy out on that last round.

Heavy bag, Sit-ups, Lunges, Dips, Box jumps, Jump rope

5 Rounds
1 minute a station
Heavy Bag combos
Sit-ups - 30/30/30/30/30
Lunges - 30/32/32/32/32
Dips - 20/25/25/25/25
Box jumps - 10/10/10/10/11
Jump rope - 110/110/110/110/140


Feeling better.  Went one more round today.  Roughly the same amount of reps.  I don't think these exercises were as hard on me as the last 2 or I am snapping my body out of this funk.

Heavy bag, Sit-ups, Thrusters, jump-rope, ball-slams

4 Rounds
1 min a station
Heavy Bag
Sit-ups - 28/28/30/30
Thrusters @ 95lbs - 10/10/10/12
Jump-rope - 110/100/110/120
Ball-slams - 31/31/35/35
Rest - 2 min

11/25/15 - Heavy bag, body squats, sit-ups, jump-rope, pull-ups

3 rounds
1:30 seconds a station
Heavy Bag
Body Squats
Sit-ups
Jump-rope
Pull-ups

Workout number one since state cross country post.  To put it mildly I had a rough day.  5 rounds was my goal.  I had to tell myself I was going to get 3 rounds.  I threw up after round one.  By the pull-ups in round 3 I was dryheaving every time my chin went over the bar.  I hit the trash can and threw up several times after I finished.  Today was rough.

State Cross Country meet

Ran a bunch again today.  My legs are not functioning well right now.  I am posting this at almost 10pm.
It was a rough day.