Long ride on the bike at practice

Kids had long recovery today.

I rode a hard 6 then covered the last 5 with the boys back into school.

LUNGES

Team had 400 meter race pace repeats today.  They did awesome.  I wanted a workout but had to get to Alpha House banquet.  So I did 200 meters of Lunges.  Did not time this.

Butterfly sit-ups, B.O.B., Lateral Goblet Squats, Crunches, KB Curls, KB Tricep extensions, Sled pulls

2 Mile ride while Emily got in a run

3 Rounds
25 Butterfly Sit-ups
1 min B.O.B. Combos
5rt/5lt Lateral KB Squats @ 45lbs
50 Crunches
20 KB Curls @ 45lbs
50 Crunches
20 KB Tricep extensions @ 45lbs
1 Down and back Sled-pull @
3 min Rest

Splits
1 - BF sit-ups - :46
B.O.B & Rest of movements - 5:41
Rest - 3 min
2 - BF sit-ups - :47
B.O.B & Rest of movements - 6:03
Rest - 3 min
3 - BF sit-ups - :58
B.O.B & Rest of movements - 6:12
Total time w/ rest - 26:29

This thing tore up my legs.  Hamstrings were on fire by round 2 of lateral Squats.  Man I am a sisssy. Have to get back to some level of consistency working out.  Splits show me falling off the map.

10/13/16 400 run, Leg lifts, Goblet Squats, KB Swings, Sit-ups w/ a twist, Pull-ups, Tire Slams

Split workout today because of storm yesterday.

Some kids just ran 6 to 8 miles

Others ran 2 to 3 miles then to weight room.

I biked almost 3.

Then :

5 Rounds

400 meter run

20 Leg lifts

10 Goblet Squats @ 70lbs

20 KB Swings @ 70lbs

20 Sit-ups w/ a twist

10 Pull-ups

10rt/10lt Tire Slams

Kids had 1 to 2 mile cool down.

I was moving very slow today!

CC Practice - Dodge Ball, and 50 Burpees

Storm rolled in and kept us in from a long recovery run.  So we played some dodge ball and I did some Burpees with Kellan.

10/11/16 Conference Meet

We ran our conference meet today.  Lots of biking and running.  Kids did amazing.  The teams won every race.  MS boys and girls, JV boys and girls, Varsity boys and girls.

Ninja Jumps, Heavy Bag, Jump Rope, Tire Slam/Flips, Butterfly sit-ups

400 meter run warm-up

3 Rounds
5 Ninja Jumps
1 minute Heavy Bag
100 Jump Rope Singles
1 Tire Flip / 5rt/5lt Tire Slams x 5 Times
30 Butterfly Sit-ups
2 min Rest

Splits
1 - 6:06
2 - 6:01
3 - 5:46
Total w/ rest - 21:53

Bike, Burpees

Rode 5 miles with the girls

50 Burpees for time
1 - 42.52
2 - 45.58
3 - 44.91
4 - 45.10
5 - 45.15
Total time - 3:43

Thrusters, Pull-ups, GHD's, Tire Throws

AM - rode 3 miles

PM - ran over a mile on soccer field, 3 big loops.  Walked 3 laps around game field.

Then - after practice

6 Rounds
3 Thrusters @ 135lbs
6 Pull-ups
9 - GHD's
6 - Tire Throws

Splits
1 - 3:08
2 - 3:03
3 - 2:46
4 - 2:46
5 - 2:32
6 - 2:13
Total time - 21:30

I needed a workout.  My body was begging for something.

Catholic Invitational

Great meet.  Lots of biking and running.

Packing today.  Kids did great.

10/1/16 Chile Pepper Festival

Lots of biking and running around.

Kids did great!

9/29/16 Ran a mile plus on the grass, Abs

CrossFit with the kids

Kids did 1 mile plus warm up

6 Rounds HS
4 Rounds MS

400 meter run
10 Burpees
20 Lever pulls
10 Body squats up to a toe
50 Crunches
10 Iron crosses @ 10 lbs plates
1 Set of tire jumps

Splits
1 -
2 -
3 -
4 -
5 -
6 -
Total -

Upper body Couplets

My body is beat up!  Schedule, stress, inconsistent training.  Not sure what is the issue but I am a mess.  Just kind of existed this morning.

Performed in Couplets
Reps per set were:
12 - 11 - 10
Spider-Man curls @ 60lbs I think/Pull-ups
KB Curls @ 55lbs / 1 Rope climb
Bent over curl rows @ 85lbs / Alpha Press @ 70lbs KB
Arnold Press @ 30/35/40 lbs / Leaning flys @ 15lbs each side each set
Grenade Press @ 90lbs / Lawnmower Pulls @ 90lbs

Tried to do 100 crunches between exercises for the first few Couplets.  Forgot by last 2 couplets.  I was trying to finish so I could get home.

9/24/16 - Hermitage Invitational

Lots of running and biking

It it so hard a few times I went dizzy and foggy when I stopped.

9/23/16 - good ride in am and a hard ride at pm practice

AM - 3 miles

PM - 6 miles, Abs

9/21/16 - Holy cow!

Long run day.  Anna's truck broke down at the 10 mile turn around.  Had to tow it back in to the shop.    Started driving Chevy back to school.  Got 200 meters from the intersection of Hartford and Division and there was a guy and his wife pushing their car.  I jumped out and pushed them to Chicago street.  I would bet an easy 1/2 mile of pushing that car.  I was dripping with sweat and fried.  And of course the dang fitness tracker I wear tracked none of it because my arm was pushing the car not swinging.  I was pretty hacked.  Wanted to get a workout in today but the truck breaking down shattered that plan. Ended up getting a good workout in.

9/20/16 short weight room element after mid range run

Kids did 5 to 6 mile run

Then =

50 Crunches - I did 100
25 Push-ups "wide"
50/50 Mirror Runs @ 10lbs each arm

25/25 Figure 4 - I did 50/50
25 Push-ups narrow
50/50 Mirror Runs

150 Scissor kicks
25 Push-ups - wide
50 Butterfly's
25 - Push-ups - narrow

1 Rope Assent - I did several

9/18/16 weekend WOD

3 Rounds
5 Thrusters @ 135lbs
10 Pull-ups
15/15 Tire Slams
100 Bicycles
6 Tire Throws
2 min rest

Splits
1 - 5:10
2 min
2 - 5:29
2 min
3 - 4:40
Total - 19:20

Still exhausted from the week.  My training has been so inconsistent I just don't feel great.  I am struggling with a drive to hit a long hard workout.

9/16/16 - Abs on a rainy day

Homecoming this week has made things crazy.  A huge front came through and canceled the parade.  Coming down so hard for so long we had to run in the halls and do a very hard ab workout.

15 min run inside

10 min Abs!

Guys 20 Girls 15 push-ups

Jack hammers

Leg lifts 

Skopec's 30sec rt/30sec lft

Penguins 

Full body

Guys 20 Girls 15 Push-ups - short break

Flat abs

Obliques 30sec rt/30sec lft

Bicycles 

Lever Pulls 

Plank - belly down

Guys 20 Girls 15 Push-ups

Running intensive crossfit with CC kids

Kids ran 1 mile warm up
Round 1
800 meter and back run CF loop = 1mile, I ran to 400 mark and back.
25 - KB Swings - all rounds @ 55lbs
25 - Push-ups - wide
25 - SDLHP - all rounds @ 55lbs
50 - Figure 4 25 each side - I did 50/50
Round 2
Heartford to Division intersection - I ran to first entrance of primary.
25 - KB Swings
25 - Push-ups - narrow
25 - SDLHP
50 - Butterfly
Round 3
Front of HS down bus route far gate, MS - middle gate
25 - KB Swings
25 - Push-ups - wide
25 - SDLHP
50 - Bicycles - I did 100
Round 4 - only HS high Mileage kids full, low mileage to CF 400, no MS
Track Loop 1 lap - I ran to front of subdivision
25 - KB Swings
25 - Push-ups - narrow
25 - SDLHP
50 - Crunches - I did 100

After all above
20 Toes-to-bar
100/100 Mirror runs

1 mile cool down

Splits kind of - got stopped several times
1 - 10:49
2 - 16:08
3 - 16:09
4 - 14:35
Total time - 57:43 - got stopped several times

Very happy I was able to do this again.  Did it last year too.  Ran more this year than last just a bit farther in a few places.

Hard Bike

Biked a solid 12 miles with the kids on Max Loop.

Got a flat (again) but this time I was just a spot over a mile from school.  I did have to walk up the monster hill.

9/13/16 Home CC meet

Set up and break down not to mention coaching.  Hit 20,000 steps on the fit counter by the end of the day and that was not even calculating the time on the bike.

9/12/16 Painting course at practice

Would not usually count this.

The attachment was lost for the painter behind the kabota.  I had to walk pushing that sucker the whole way.

9/10/16 T-post driving - PM

set the rest of the posts for the meet

Drilled my head with the top of the post driver.  It caught the post and I had my hands high so I literally drove the driver into my head.  Busted my head pretty good.  Had thick CC ball hat on.  Probably kept me from getting more damage.  Saw stars and stumbled around the field for a while.  No stitches needed.  No way I was not concused.

Description I sent to Jen.  Right after it happened.

Driving one of the tall t-posts for the chute.  Top was over my head.  I lifted up for the drive down, the bottom lip of the driver caught on the post.  The solid steel top where my hands were on the handles plummeted to my head with the help of all my force I was using to hit the pole.  I feel like I stabbed a knife into my head through to the roof of my mouth.  What a great end to a beautiful day 😡.

9/10/16 early morning WOD

3 Rounds
400 meter run
1:30 Heavy bag combos
100 Jump rope singles
20 KB Swings @ 70lbs
50 Butterfly Sit-ups
10 Pull-ups
2 min rest

Splits
1 -
Rest - 2 min
2 -
Rest - 2 min
3 -

Busy week coming.  Wanted to be in weight room for a bit.

9/9/16 Ran Long hill Repeats - up Max Loop hill 305 meters long

Ran hard driving 5 x 305 meter long hill repeats

Recovery was walk/jog back down to start

9/8/16 Carthage meet - flat tire had to run/walk everywhere

Ran Hills with Anna

Anna got in a slight wreck.  Someone crossed the center line and hit mirrors.  Thank goodness that was all.  She was late to repeats so I ran the ups with her.  5 x 100 meter hill repeats.

9/5/16 Ran Hills with Anna

Anna got in a slight wreck.  Someone crossed the center line and hit mirrors.  Thank goodness that was all.  She was late to repeats so I ran the ups with her.  5 x 100 meter hill repeats.

Driving T-Posts at the course for meet next week

9/4/16 Upper body couplets

4 rounds of each couplet
Completing 12 reps each set
Narrow Bench @ 135lbs
Dumbbell Flys @ 55lbs

Dips - dip rack
Dumbbell Full Range Shoulder Press @ 30/35/35/35

Dumbbell - Grenade Push @ 100lbs
Dumbbell - Lawnmower Pull @ 100lbs

KB Curls @ 55lbs
KB Tricep press @ 45/40/40/40 lbs

Posting this the next day.  Pretty fatigued from this.

20 min Combos B.O.B. In the garage

2 Hard rides - 8/30/16 Fartlek, 8/31/16 - 10 miles chased Nathan down for 3 plus miles

Afternoon WOD with CC kids

kids 1 mile warm up

5 Rounds HS 4 Rounds MS
600 meter run
20 Sit-ups w/ a twist
10 Hand release Push-ups
20 Body Squats to a toe
20 Rope climber sit-ups
HS - 2 Wall climbers MS - 1

When done with above
30 Toes to bar
100/100 Mirror runs

1 to 2 mile cool downs

I planned on taking splits.  I even hit my watch at the end of each round.  Every single round I got interrupted or stopped having to help kids or answer questions.  However I was a mess by the end.  I apparently did not drink enough water today.  I got very dehydrated.  I drank 1/2 a gallon of crabapple juice before and during dinner. Not to mention the water I drank during the workout.

4/27/16 - 400 Run, Heavy Bag, Lateral Goblet Squats, Pull-ups, GHD's, Jump Rope, Heavy Bag running transfer

4 Rounds
400 meter run
1 minute - Heavy Bag punching combos
5/5 Lateral Goblet squats Rt/Lt
10 Pull-ups
15 GHD's
100 Jump Rope Singles
3 Heavy Bag running Transfers - 30 yards down, transfer shoulder after setting down and run back.
2 min Rest

Splits
1 - 7:37
2 min rest
2 - 7:56
2 min rest
3 - 8:12
2 min rest
4 - 8:08
Total time w/ rest - 37:55

Lateral Goblet squats got my hammys again!  Good workout.  I liked the flow.

8/23/16 Heavy bag, Toes to bar, Jump rope, Heavy bag transfer

After practice

5 Rounds
1 min Heavy bag combos
10 Toes to bar
100 Jump rope singles
10 Heavy bag transfers - tall boxes about 5 feet apart, lift/twist/turn/put down - repeat

Splits
1 - 3:05
2 - 2:53
3 - 2:59
4 - 2:43
5 - 2:37
Total time - 16:35 w/ rest

Wanted to get something in quick today that was not to draining.  Not bad set up.

8/22/16 CrossFit with the CC kids

Kids did 1 mile warm up

Rounds Boys 6 Girls 5 - MS 5 and 4
400 meter run
40 Bicycles
10 Push-ups
10 KB Swings @ 70lbs
10 Overhead Lunges @ 45lbs plate
20 Butterfly Sit-ups
1 Set tire jumps

After done with above

100/100 Mirror runs
20 Toes to bar

1 mile cool down.

Today was broken for me.  I did not get to really do the workout.  I only got 5 rounds done and had to constantly stop.  Not a bad thing but helping kids get through exercises and such.

Partner WOD

4 Rounds - Reps are listed per man and done as 1 round = both triplets
10/10 Partner Wall Ball 20 lbs ball
15/15 GHD Med ball pass 10 lbs med ball w/ handle
5/5 Partner Ab wheel
1 min rest
10/10 Sand bag box step ups passing bag to partner alternating
15/15 Partner clapping push-ups
5rt5lt/5rt5lt Partner Weighted Chain pulls 5rt side pulls 5lt side pulls
1 min rest

Splits
1 - 2:38
R - 30 sec
1 - 1:55
R - 1 min
2 - 3:06
R - 1 min
2 - 1:46
R - 1 min
3 - 3:00
R - 1:04 min oops
3 - 1:40
R - 1 min
4 - 3:12
R - 1 min
4 - 1:42
Total time w/ rest - 25:39


We did this as a partner WOD.  Every exercise done together.  I loved this format and have every time we have done it.  We match up well, what he can push on pushes me and vice versa.  Could not get a better partner for this kind of workout.  We had planned on 30 seconds rest between groupings.  We found quickly that was not going to work.  The first triplet was rougher than the second.  By luck this turned into a great set up.  The GHD's whipped us both.  We also tried to alternate sides when doing the movement elements that involved prodominetly one side.

8/20/16 - Run, Barbell Burpee Clean and Jerk, GHD's, SDLHP, Tire Lift and Throw, Ball Slams

4 Rounds
400 meter run
10 Barbell Burpee Clean and Jerk @ 75lbs
15 GHD's
20 SDLHP @ 55lbs
10 Tire AtoG Squat Lift, Shoulder Press Throw
10 Medball Slams @ 20 lbs ball
2 min rest

Splits
1 - 8:05
2 - 9:15
3 - 8:49
4 - 8:49
Total time - 41:01

This was a grinder.  Planned 15 tire throws but dropped to 10 because they were rough and I tweeted my back on number 5 of first round.  Still a bit sore posting this the next morning.  Liked the flow overall.

Several days of rides at practice

Aug 16 - 7 mile ride - abs

Aug 17 - 6 mile ride - abs

Aug 18 - 10 mile ride - abs

CC team Cardio Crossfit number 2

Kids did 1 or 2 mile warm up

4 or 5 rounds
800 meter run - I ran 600
10 Iron Cross @ 10lbs plates
20 Lever Pulls
5/5 Side ways Goblet Squats
40 Long flutter kicks
10 Hand release push-ups
Splits
1 - 5:34
2 - 6:26
3 - 6:29
4 - 5:31
5 - 6:57
Total time - 30:56

When done with above complete
100/100 Mirror runs @ 10lbs plates
20 Toes-to-bar

Kids did 1 mile cool down.

My hamstrings are on fire!  Sideways goblet squats hammered them!

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

3 Rounds
10 Pull-ups
15 Heavy KB Swings @ 70lbs
20 Goblet Squats @ 55lbs
25 Toes-to-bar
5 min rest kind of

Heat got to me tonight.  Really struggled to get these movements in.

First WOD with CC kids

1 mile warm up

600 meter run - I ran the 600 today
6 - Burpees
12 - Bench dips
18 - Windshield wipers
24 - Lunges
30 - Sit-ups w/ a twist

When done
100/100 Mirror Runs
25 Toes to bar

1 mile cool down

AM - Pull-ups, Back squats, Weighted sit-ups, Weighted Overhead lunges, Thrusters, Jump Rope

Run 800 meters warm up

3 Rounds

10 Pull-ups

10 Back Squats @ 135lbs

10 Weighted sit-ups @ 35lbs plate

10 Overhead weighted lunges @ 45lbs bumper plate

10 Thrusters @ 95lbs

100 Jumprope singles

2 min rest

Splits 

1 - 4:06

2 min rest

2 - 4:20

2 min rest

3 - 3:50

Total time w/ rest - 16:17

800 meter run cool down

PM in the heat while the girls ran. Sled Pull - 96deg/102 deg heat index

Pulling loaded sled 25 lbs sled, 45, 35, 25 lbs plates on sled.

Down and back walking sled pulls.  Walked full length of drive way.  Walked to far edge of street and back to oak trees by drive way edge far side.  Down and back equaled 1.

6 total repeats think distance was 200 meters or just shy.

The heat was getting to me this morning at the end of my workout.  I am still a bit shakey from it.  However tonight I had no problems.

Upper body, short WOD

8 mile bike with kids
3 min abs

Then ----- went to weightroom after practice.

3 sets of 12 reps per couplet
Couplet 1
Narrow grip bench @ 135lbs
Incline Dumbbell flys slowly declying bench. 50/55/60 lbs Dumbbells

Couplet 2
Barbell row at 90lbs 12rt/12lft side
Full range dumbbell press @ 30/35/40 lbs Dumbbells

Couplet 3
Barbell grenade pushes @ 90lbs
Lat and Tricept extensions @ 50/55/60lbs dumbbell, should have used higher weights here

Short WOD

2 Rounds - planned 3 but the heat was getting me - 90deg/ heat index 98deg

1 min heavy bag
20 Twisting GHD's with a 13lbs med ball
100 Singles jump rope
30 Wall ball throws at 20lbs med ball
20 Med ball slams
2 min rest

Splits
1 - 5:38
2 min rest
2 - 6:16
Total time with rest - 13:55

Felt great at start.  By end of round 1 of WOD I was feeling the heat and humidity.  Cut short 1 round.

8/2/16 Bike, abs, Kayaking

Morning Practice 7 mile bike

Abs

The family went to the Niangua today and got two seater kayaks.  We went 8 miles.  River was up from all the rain.  Had a great time.

8/1/16 First day of practice

6 mile ride with kids

Drills on grass

Stretch 4 min abs

After kids left I ran 1 mile on the baseball field grass.

Biked with girls at the lake

Biked 5 plus miles with girls at Table rock by mom and dads.  Earlier this week.

Heavy bag, GHD's, Jump Rope, Tire Slams, Tire flips

3 Rounds
1 minute Heavy Bag combos
20 GHD's
100 Jump Rope
10rt/10lt tire slams
10 Tire Flips
2 min rest

Splits
1 - 4:59 - 5 tire flips
R - 2:00
2 - 5:45 - 10 tire flips
R - 2:45 threw up right as I was getting ready to start.
3 - 5:47 - 10 tire flips
Total time - 21:18

Had no plan this morning.  Threw something together.  Wanted more rounds but I was really not feeling it today.  First round I only did 5 flips.  Just did not feel right.  Second and third round they flowed.

Narrow grip bench, Pull-ups, Back squats, GHD's, Jump rope, rest then Sled Push, Goblet Carry

5 Rounds
10 Narrow grip bench @ 135lbs
10 Pull-ups
10 Back Squats @ 135lbs
10 GHD's @ 13.5lbs med ball w/ handles
100 Jump Rope Singles
2 min Rest

Splits
1 - no split
2min rest
2 - 3:20
2m r
3 - 3:47
2m r
4 - 3:25
2m r
5 - 3:10
Total time - 21:44 missing 1st round so probably 24?

Rest 20 min

5 Rounds
25 yard Weighted Sled Push 2 x 45lbs plates on sled
Run back to start pick up 100lbs dumbbell Goblet carry back
25 yard Sled push back to start
Run back pick up 100lbs weight Goblet carry back to start
Rest time equaled work time each round

Splits
1 - 1:40
Rest - 1:40
2 - 1:31
Rest - 1:30
3 - 1:36
Rest - 1:36
4 - 1:44
Rest - 1:44
5 - 1:31
Total time - 14:23 I think

Good workout today.  Energy better but not great.  As my splits show on the sled push 4th round got me.  The goblet carries were hurting my chest and back.  I kind of shifted weight to one side of my chest or the other.  Alternating each down and back.  My heart rate was 180 at 30 seconds after finishing.  Drank 1/2 gallon of water during workout today.

Last day CardioFitness class

Kids did 1 mile warm up
The Flowing Workout
600 meter run on grass or road - I ran all distances as prescribed on the road.
10rt/10lt SDLHP @ 40lbs KB
20 Crunches
600 meter run on grass or road
10rt/10lt Single arm KB Swings @ 40lbs KB
20 Crunches
600 meter run on grass or road
5rt/5lt Single arm KB Snatch @ 40lbs KB
20 Crunches
600 meter run on grass or road
5rt/5lt Turkish Get-ups @ 40lbs KB
20 Crunches
Transition Run 800 meters floppy
40 Hollow Rocks
10 Hand release push-ups
400 meter run
40 Windshield wipers
20 Bench dips
400 meter run
40 Crunches
20 Walking push-ups

Kids did 1 mile cool down.

Kids ran 14 miles yesterday.  We took it easy on the legs today.  Emily took an ice bath after the workout.

My splits
1 - 6:36 had to move and reset fans
2 - 4:36
3 - 4:20
4 - 7:29 - Turkish get-ups
5 - 5:32 transition run 800
6 - 3:55
7 - 5:40
8 - 5:39
Total time - 43:51

Energy is a little better than it has been.  Still did not feel as sharp as I should be.  I am super happy with the amount of running I have been doing.

AM CardioFitness class

Kids did mile warm up.

4 Rounds
800 meter run - I did 600 meters
20 Weighted Lunging Thrusters - I used 25lbs Dumbbells
20 Lever Pulls
10 Jumping Burpees
1 set of box and tire jumps - boxes from tallest to shortest then 3 of the biggest tires.  Jump or climb over any way possible

Splits - I should not put them down because they are awful.  Something is wrong with me.  I can barely function.  I think roughly 5 min slower a round than last year.  Now I was running further but no excuse I am a train wreck.

1 - 8:45 had to get Pyle the sit up bench
2 - 9:49 helped Lauren on how to do lunging thrusters
3 - 11:27
4 - 11:55
Total time - 42:58

Feel like death!

Workout after practice - I am beat!!!!

Planned on 5 rounds - slipped to 3 by the end

3 Rounds
1 min Heavy Bag
10 Pull-ups
10/10 Wall slams with 20lbs ball 10rt/10lt
30 Ball Slams 20lbs ball
40 Goblet Squats @ 45lbs
20 GHD's
2 min rest

Splits - you will see why I trashed the last two rounds.
1 - 6:34
2 min rest
2 - 7:38
2 min rest
3 - 7:48
Total time - 26:02

10 mile ride w/ Nathan and abs

Steady clip on bike with Nathan 10 miles

5 min abs
Bicycles
Leg lifts
Side crunches 30/30
Figure 4's 30/30
Penguins

Friday 7/15/16 Cardiofitness WOD

Dawt mill run got canceled yesterday so we will have to make up next week.

Today's WOD
Kids did 1 mile warm up
5 Rounds
600 meter run - I ran this too
20 Push-ups alternate rounds wide/narrow
30 KB Swings/SDLHP's
     Round 1,3,5 - KB Swings
     Round 2,4    - SDLHP's
40 Sit-ups w/ a twist/Lever Pulls
     Round 1,3,5 - Sit-ups w/ a twist
     Round 2,4    - Lever Pulls
When done with all the above
25 Toes to bar
100/100 Mirror Runs
 Kids 1 mile cool down

I am beat!

Wednesday 4th day of camp 7/13/16 Kayak - canoe trip for kids

In kayak - paddled my rear off.  I am whooped!

Wednesday - 4th day of camp 7/13/16 AM Ride

AM Ride - long ride right out of camp

Tuesday 3rd day of camp 7/12/16 - PM - Hodgepodge

PM - tube ride with kids. Lots of arm work rowing to get done in time.
Then
Short ride right out of camp
Then
Workout
Single arm KB Snatch
25 right arm/25 left arm = From ground swing KB over head to up position and let fall to the ground to reset.
Then
2 sets
25 Push-ups
50 Sit-ups w/ a twist
Totals - 50 push-ups, 100 Sit-ups w/ a twist

Tuesday - 3rd day JBD 7/12/16 - AM long hard ride

AM - long hard ride turning left out of camp 2 times.  1 time w/ boys 1 time w/ girls

Monday 7/11/16 - 2nd day of camp PM ride and workout

Long hard ride right turn out of camp.

Back at camp
100 SDLHP's @ 45lbs = 2:53 - unbroken
Then
250/250 - crunches = 500 crunches
36 Push-ups

Monday 2nd day of JBD camp - 7/11/16 AM ride

50 min ride left out of camp - oooofff.  No matter how many years I do this the first time up this hill I feel like death.

Sunday 7/10/16 - 1st day JBD ride and workout

PM - ride with runners - to right of camp.  In field and around.

Back at camp I did a workout.

100 KB Swings @ 45lbs - 3:06 unbroken
Then - 36 Push-ups; 200 bicycles

Sunday 7/10/16 - Day 1 JBD Camp

Early PM - Camp Set up. Helping Greg drive stakes for big tents.  Setting up all our tents and our big tent.

AM - Upper body Couplets

All couplets were 3 sets of 12 reps.
Level GHD's between each set 20reps

First Couplet
Narrow Grip Bench Press @ 135lbs
Incline Dumbbell Flys @ 55lbs

Second Couplet
Spider Curls @ 55lbs curl bar
Dips

Third Couplet
Triceps Pull-overs @ 55lbs curl bar
Full Range Dumbbell Shoulder Press - 25's, 30's, 35's

Fourth Couplet
Land mine press - 45lbs barbell w/ 45lbs bumper plate at 1 end
Lawnmower pulls - same weight as above

12 sets of GHD's 20 each set - total 240 GHD's

The Utility 2016 Cardio fitness

Kids did Mile warm up

HS 4 rounds MS 3 rounds
800 meter run - I ran 600 each round
Holding weights each exercise
10 - Bicycles - held 20lbs Dumbbells
10 - Push-press - held 20lbs Dumbbells
10 - Calf Raises - held 20lbs Dumbbells
10 - Iron Crosses - held 10lbs Plates
10 - Goodmornings - held 10lbs Plates
10 - Push-up high plank pulls
10 - Weighted sit-ups - held 20lbs Dumbbells
10 - Tire Slams
10 - Bench Dips
When done with above
25 Toes to bar
100/100 Mirror runs

Kids did 1 mile cool down

Heavy bag, Wall ball, Weighted GHD's, Pull-ups

7/6/16 - AM practice - bike 8 miles, 5 min abs
Today AM - Practice ride 6 plus miles, ABS 3 min because storm was coming in.

My workout after practice

4 Rounds
1 min Heavy bag
10 Wall ball @ 20lbs ball
10 GHD's @ 13.5lbs ball touching floor behind head
10 Pull-ups
Roughly 2 min rest

No time other than the timer tracking the min.  Took me 3 min or less each round.

AM ride with the girls, exercise at the lake

Rode 6 miles with the girls.

After ride/run I went down to the dock and did the following.
500 Crunches
Sets of 25 push-ups - to 100
500 Crunches
Sets of 25 push-ups - to 50
Swam roughly 200 meters
Sets of 25 push-ups - to 50

Total
1000 crunches
200 push-ups

Workout with the girls at Grandmas and Grandpas

Girls did 1 mile warm up while I wrote out the workout and laid towels down for them to do the down exercises.
Did this with my ladies.
4 Rounds
Run 800 meters - 1 lap around mom and dads subdivision.  I biked 2 laps per round = 1 mile
20 Body squats - I did KB Squats with 45lb KB
10 Lunges
20 Jumping squats - I just came to a high toe
10 Jumping Jacks
20 Calf raises
10/10 Donkey Kicks right/left
10/10 Fire Hydrants right/left
50 Glute ham raises
20/20 - Single leg flute ham raises right/left
10 Push-ups - I did 20 a round

Splits
1 - 11:35
2 - 13:31
3 - 14:07
4 - 14:04
Total time - 53:19 ooooff!

Ran to lake and swam with the girls when we finished.

This one put the hurt on all of us.

7/1/16 Elephant Rock hiking and climbing, back home, bike with girls, abs

Had a great time with the family today.

Canoe trip on the Black River

Took girls and puppies with Dad, Kyle and Terry floating on the Black River.  Had a blast.  Need to post some pics.  5 mile float.  First 3 miles weather was beautiful.  Rained the next mile then stopped for the last mile.  Started raining again as we loaded the bus.

Swimming, rope swinging and paddling.  I had puppies in canoe.  Jen and girls were in Kayaks.  Dad, Kyle and Terry were in a canoe.

6/29/16 Campsite WOD, climbing and swimming at shut-ins

Swam and climbed all over the shut-ins today.  Need to post a few pics.  Great time with the family.  Beautiful day.

At camp after a nap and while cooking dinner.

2 Rounds
50 KB Swings @ 45lbs
250 Crunches
25 Goblet Squats @ 45lbs
150 Bicycles
25 KB Curls @ 45lbs
100 Crunches
25 KB Tricep Press
4 min rest - planned on 2 but had to help Jen start the Coleman Stove

Splits
1 - KB Swings - 1:31
      Rest of exercises- 8:05
      Total time of round - 9:37
2 - KB Swings - 1:26
      Rest of exercises- 7:50
      Total time of round - 9:16
Total time of WOD - 22:53

Good workout.  Just what I needed.

6/28/16 AM Cardiofitness class

Kids did 800 warm up

The Decender
1200 run
20 SDLHP (I did 70lbs)
30 Bicycles (I did 100)
20 Push-ups (narrow)
800 run
20 SDLHP (I did 70lbs)
30 Bicycles (I did 100)
20 Push-ups (wide)
600 run
20 SDLHP (I did 70lbs)
30 Bicycles (I did 100)
20 Push-ups (hand release)
400 run
20 SDLHP (I did 70lbs)
30 Bicycles (I did 100)
20 Push-ups (narrow)

When done with above.
30 Toes-to-bar
100/100 Mirror runs

1 mile cool down / stretch

Back a bit stiff.  Only ran 600 each round.  Done pretty quickly with this one.

AM - heavy bag, jump rope, wall ball

Warm up - clean up weight room with coach Schrader.  Got a sweat rolling.  Decently humid this morning.

6 Rounds
1 min - Heavy Bag
100 - Single Jumps
20 - Wall Ball @ 20lbs ball
2 min rest

I was surprisingly tired at the end of each round.

PM - Shoulders and Arms

Came in late because of tons of things after summer school so had to start mid flow.

All couplets were 12 reps, 10 reps, 8 reps, 8 reps

First couplet - supposed to be third
45lbs KB Press upside down V - start left shoulder up over head and down to right shoulder = 1, reverse = 2. Then to biceps bridge - starting on back reverse grip on barbell in rack on bench press pegs.  Swing and curl body up into a bridge arms and legs fully extended.

Second couplet - supposed to be last
KB curl - @ 45lbs - hold like a bowl index fingers over handel pointing out front,  Then to Spider curl - chest leaning on lg blue box arms hanging over, using curl bar.  We did 55lbs.

Third Couplet - supposed to be first
Ring Pull-ups, to reverse Grip bent over dumbbell row w/ barbell @ 95lbs

Fourth Couplet - supposed to be second
Dumbbell Shrugs - 60lbs, 65lbs, 70lbs, 70lbs. Then to full motion dumbbell shoulder press - @ 30lbs Dumbbells

AM - Cardiofitness class - 800 forward 400 backward, SDLHP, KB Swings, Bicycle Abs

800 warm up if time

Boys 5 rounds, Girls and MS - 4 Rounds
1 round =
800 meters forward
400 meters backward
Front parking lot

Back was a bit sore.  I only ran 400 forward and 400 backward.  Did several rounds with kids helping with form.

When done with all the above
20 SDLHP I did 70lbs KB (Clayton's)
40 Bicycle Abs - I did 100
20 KB Swings @ 70lbs
40 Bicycle Abs - I did 100

When done w/ the above
20 Toes-to-bar
100/100 Mirror runs - I used 10lbs plates

Cool down if time

PM - Legs - air temp 94, heat index 103

Warm up box jumps

Did first movement (squats and box step ups) last so I could be with Dsniel for the partner stuff.
Everything tonight was 3 sets of 12

One leg dead lifts - @ 45lbs bar, 12 each leg then moving to partner pull double leg jumps roughly 12 to 13 jumps

Next movement

Weighted lunges @ 30lbs dumbbell each arm, 12 each leg then to, one legged med ball box jumps - 3 stacked 45lbs bumper plates @ 20lbs med ball.

Next movement

Glute bridge back on med ball - bar across hips - raise hips up.  @ 95lbs, then to partner pulls weight belt and partner holding rope 40 yards.

Next movement

Front squat at 115 lbs
KB box step up left leg/right leg @ 35lbs - 12 left leg then 12 right leg
Front squat at 115 lbs
KB box step up left leg/right leg @ 35lbs - 12 left leg then 12 right leg
Back squat at 115 lbs with tow chain each side to floor
KB box step up left leg/right leg @ 35lbs - 12 left leg then 12 right leg

Cash out
3 sets of 12 for both of these

Daniel calls them bobble heads - 45lbs bar - 10lbs on one side, tilt torso to right then left = 1, complete 12 then face other direction and repeat so weight is on other side of body.

Land mine Russian twists @ 45lbs bar and 25lbs bumper plate on 1 end base in front corner of rack.  Grab end lace fingers and swing bar up from hip to face level and to opposite hip. Right to left is one.  Complete 12.

6/21/16 CardioFitness Something new from something old - The Threes!

Kids did 1 mile warm up
Boys 6 rounds girls 5 rounds middle school 4 rounds
600 meter Run - I ran 400 back was achy
3 Burpees
3/3 Turkish-get-ups I used 30lbs dumbbell, 3rt/3lft
9 Body Squat to toe
12 Iron crosses - I used 10's - this was rough
15 Jack Hammers

When done with above
20 toes to bar
100/100 mirror runs

Kids did 1 mile cool down

Daniel cam in too that was cool.  Humidity was awful.  We all thought workout would not be bad considering the reps but it turned out awful.  We think the heat.  Flowed well though.

6/20/16 chest and triceps oooofffff!

Heavy Bench w/ chains
10 x 135
5 x 185
225 w/ chain 2 alone 1 with help
225 w/ chain 2 alone 1 w/ help
225 w/ chain 1 alone 2 w/ help

5 sets of 8 reps for all exercises

First couplet
Dumbbell bench flys then to narrow grip bench
Dumbbell flys starting decline and moving each set up to incline - 60, 60, 50, 50, 40 lbs
Narrow Grip Bench press @ 135lbs last 3 sets were just before failure for last rep.

Second couplet
Overhand grip tricep extensions- palm down pinky on ear side of dumbbell pushing straight up.  Used 15 and 20lbs, 8 then switch arms.  Then 8 Ring Dips.  Alternating through exercises.

Third Couplet
Leaning Ring chest flys - each set move rings closer to ground to increase lean and extension.
Up push-up position chest rows - alternating arms rt/lft 30lbs, 35, 40, 45, 50

Landscaping - Moving huge rocks, shoveling rock

Not only carrying huge rocks but I was stacking them on the dolly to get them around the house.  We talk often about workouts focused around functional movement.  We did Hack Squats just a few days before this.  That was the exact movement I used to lift the dolly.  We do partner pulls and sled pulls all the time.  I was pulling the dolly up hill and around the house.

AM - Arms

All 3 sets of 12 in couplet.

1st couplet
Straight Bar curls @ 65lbs to Hammer curls 40lbs each arm

2nd couplet
Spider curl - chest leaning on lg blue box arms hanging over, using curl bar.  Did 45lbs first set.  Next 2 sets I did 55lbs.  Then to biceps bridge - starting on back reverse grip on barbell in rack on bench press pegs.  Swing and curl body up into a bridge arms and legs fully extended.

3rd couplet
Ring pull-ups then to barbell lawnmower pull.  Bar end in base of rack other end has 45lbs bumper plate.  Pull to chest do 12 then switch arm.

4th couplet
Incline sitting on bench shoulder press facing back of bench then to single arm land mine press.  Same set up as lawnmower but now pressing from shoulder.

Did not do last couplet - ran out of time
But it was supposed to be this.
Full motion dumbbell shoulder press, then to bent over barbell rows

Campus CrossFit

Kids did 800 or mile warm up

Primary Playground
100 Lunges
Weight Room
20 KB Swings @ 55lbs
50 Crunches - I did 100

Intermediate Playground
1 Set Monkey bars
H.S. 10 M.S. 5 Pull-ups
Weight Room
20 SDLHP @ 55lbs
50 Crunches - I did 100

Soccer Field - far goal I ran to game field far goal
Jump and touch top
20 KB Swings @ 55lbs
50 Crunches - I did 100

High School Flag Pole
Push-ups
10 wide
10 narrow
10 wide
10 narrow
Weight Room
20 SDLHP @ 55lbs
50 Crunches - I did 100

Kids did 800 or mile cool down

No toes to bar this year.  Gave them a break.

Biked to Primary and Intermediate locations, but ran to the flag pole and far soccer goal on game field.  Had to hang around the Intermediate for a while to help a bunch of people across the Monkey Bars.

It is crazy hot already.  This week has been brutal.  Days in mid 90's heat index this afternoon was temp 94 heat index 104.

PM legs

2 sets of 8 reps moving from light to heavy though what I was doing I would not consider heavy.
Zercher Squats - 115lbs, 135lbs
Front Squats - 145lbs, 155lbs
Back Squats - 165lbs, 175lbs

Then to
4 sets of 10 reps
Hack squats - bar at heels grip bar keep close to back of legs on the way up to full standing position. Do 1 set then to superman jumps in wrestling room - big mat on floor 3 feet from wall, standing 3 plus feet from mat.  Jump and dive to mat landing on chest.
Hack squat weight - 95, 105, 115, 125.  First time ever doing these interesting movement surprisingly these did not seem to hurt my back.

Then to
4 sets of 10 reps
Single leg bench goblet squats one toe propped on bench while goblet squatting with other leg then switch.  Was supposed to to single leg med ball box jump.  Did not know it was supposed to be on a box did not do these.  I was whooped any way.

Skipped glute bar bridge and wall sprints.

Did do calf raises.
3 sets of 20 with bar

AM Bike Abs

Hard 6

3 min abs

Walk 800
Run 800

Stretch and push-ups

AM CardioFitness w/ kids

Kids did 1 mile warm up

High school 4 rounds MS 3 rounds
PARTNER WOD
Run 800 meters
10 partner over burpees while partner is in plank hold position. Then switch.
20 partner butterfly sit-ups alternate arm high claps at end
10 partner push-ups alternate arm hand claps
5/5 Frog jumps
10 Tire jumps, while partner is doing bench dips.  Man on jumps governs time on dips then switch.

At completion of above do the following
20 toes to bar
100/100 mirror runs

1 mile cool down

Great partner WOD.  More chatter than we have had this year.  I liked it.  Temp was in the 70's and humidity was high.  We were all miserable.  I did my usual.  I did not run but hung around b ing partner subs.  I think I did 6 rounds maybe 7 lost count.  I am totally shot from yesterday's workout.

PM - w/ Daniel, chest/tricep super sets, Turkish get-ups, jump rope

Some of this will be hard to describe.  Daniel has come up with some great variations.

Each couplet was completed in 4 Rounds with 8 reps per exercise per exercise per round.  Moving as quickly as possible between exercises.

1st couplet - Dumbbell Flys starting w/ incline then working down to decline.   Move from flys to wide grip bench.
1 - 55lbs Dumbbells, 185lbs bench
2 - 55lbs Dumbbells, 175lbs bench
3 - 65lbs Dumbbells, 170lbs bench
4 - 65lbs Dumbbells, 170lbs bench
Really struggled on the 4 set of dumbbell flys in the decline position.  Got 6 kind of on the 6th, Daniel reset me and I got the remaining.

2nd couplet - weighted ring dips with log chain and Shoulder press.  Daniel did handstand push ups I did 45lbs shoulder press @ 45lbs.
1 - dips hammers me, got 4 I think w/ chain then just 3 more no chain.  Press was fine
2 - adapted chain hooked ends on rings got 5 then 3.  Still struggled, press no problem but burnt.
3 - adapted chain hooked ends on rings got 5 then 3.  Still struggled, press no problem but burnt.
4 - adapted chain hooked ends on rings got 5 then 3.  Still struggled, press no problem but burnt.

3rd Couplet - log chain kettle bell slight incline tricep/lat pull overs.  Daniel nicked named them nose breakers.  Appropriate monicker.  Put middle of chain at handle of 25lbs KB dropped behind head pulled over and tried to spread hands, repeat.  Ring leaning out to chest flys in push up position slowly lowering rings each round deeper/lower and lower.
1 - solid on the pullovers,  solid on the flys
2 - less solid on the pullovers, solid on the flys
3 - hit wall on 5th pullover had to rest on chest for a few sec. Then finish. flys were good
4 - hit wall on 5th pullover had to rest on chest for a few sec. Then finish. Flys were good

Cashed out with 6 x 45lbs barbell Turkish-get-ups.

Then

100 single jumps
50 skipping/single leg front leg kick jumps
100 single jumps
50 skipping/single leg front leg kick jumps
100 single jumps

AM - 7 mile ride - 5 of it hard, push-ups & abs, walk/run, stretch

Cardio fitness class
7 mile ride - 5 of it pretty hard
Stretch, push-ups, 4 min abs - mason twists, leg lifts, side crunches, jack hammers

At summer school
800 meter walk
800 meter run
Stretch then wall climbs

Heavy Bag, Tire Flips, Jump Rope, Wall Ball, GHD's

5 Rounds
1 min Heavy Bag
5 Tire Flips
100 Singles Jump Rope
10 Wall Ball 20lbs ball
15 GHD's
2 min rest
Splits
1 - 4:04
2 - 3:56
3 - 3:54
4 - 4:03
5 - 3:54
Total w/ rest - 27:59

Just flowed through the stations.  Felt pretty solid through the first 3 rounds.  By round 5 I was having to push with a good amount of effort to stay consistent.  Busted the top of my punching bag.  I cleaned up imedietly to get home.  I was still in a daze taking down the bag.  I carried it in to the storage room and when I dropped it against the wall the top hung on the door knob and busted it open.

6/10/16 PM - squats / single leg weighted step ups

Same as last week......
10 Back Squats (deep) @ 135lbs
10 Left leg box @ 24" single leg squats with foot on box holding 40lbs KB in left hand straight along side.
10 Right leg box @ 24" single leg squats with foot on box holding 40lbs KB in left hand straight along side.
10 Front Squats (A To G) @ 135lbs
10 Right leg box @ 24" single leg squats with foot on box holding 40lbs KB in right hand straight along side.
10 Left leg box @ 24" single leg squats with foot on box holding 40lbs KB in left hand straight along side.
Repeat this cycle 4 times.  On the single leg squats on the box outside hand was supporting holding rack.

Todays was much better than last week and dropped step up weight 5lbs.

I was also fired up because a guy for the second day went through our elementary pick up drive the wrong way.  Yesterday he cussed me.  Today he just drove through.  I guess I should thank him for being a jack leg for making my workout better.

6/10/16 CardioFitness- The Ab Ripper

Kids did 1 mile warm up - I got tires out and ready for slams.

3 Rounds
400 meter run
50 Butterfly Sit-ups
20 Dips / regular or bench, I did regular
50 Sit-ups w/ a Twist
20 Body Squats
50 Crunches
1 Wall climb

Splits - 3rd is off had to stop and talk to custodian
1 - 7:32
2 - 8:59
3 - 10:00
Total - 26:32

Tire slams
1:33

Toes to bar - unbroken once I got my fat rear talked into starting them.  Time includes walk and convincing to get on bar.
4:47

As usual solid 1st round then misery!

Kids did 1 mile cool down.

6/9/16 AM ride, abs, run PM, started a WOD and had to stop

AM hard 6 mile loop on red barn
Abs / Push-ups

AM Summer School
800 walk
800 run
Stretch / abs / push-ups

PM - started this with Daniel then had to stop because I got to go to sports dinner in Spfd with coach Schrader - 3 cross kids nominated Nathan, Laci and Allison.  Got to hear Tim Tebow speak.  Amazing message.

WOD
Hamstring partner exercise. On mat partner holds heels, 5 ankles close 5 ankles 8 in apart.  Slow drop forward till chest is on the ground and then with slight push up curl body back up to verticle with ham strings.  (Ouch!)
4 sets of 10 of these
Then
Partner logging chain pull.  Put chain through weight belt and partner holds ends of chain.  Pull partner and chain 40 yards.
4 sets of 10 of this

We switched here.  One man did holding for both movements and one man did chain hold for pull then switch.

Started this then had to go
10 x 135 lbs back squat
Then 10 x rt leg weighted step ups on bench.  Finished this workout tomorrow evening.

6/8/16 morning ride, abs, run, abs

AM practice
Hard 6 mile ride to park and loop
3 min abs solid burn / push-ups

AM summer school
800 walk
800 run
Abs / push-ups

Cardio class, Grass bare foot runs, Push-ups, Body Squats, Lever pulls, Lunges

Kids did mile warm up

5 Rounds
Big loop soccer field bare foot
15 Push-ups
20 Body squats
30 Lever Pulls
20 Lunges
Splits
1 - 4:52
2 - 5:38
3 - 5:25
4 - 5:52
5 - 5:49
Total time - 27:38

25 Toes to bar
100/100 Mirror runs

Kids did 1 mile cool down

Dumbbell incline flys, decline overhead pullovers, chain dips, dumbbell push-up position rows, narrow bench

AM - 5 mile ride at practice, stretch, push ups, 3 min abs
AM - 800 walk, 800 jog, stretch and and push-ups
Incline Dumbbell Flys
10 x 45lbs
10 x 50lbs
10 x 55lbs
10 x 60lbs

4 rounds of each couplet 10 reps each exercise
Decline Dumbbell pullovers @ 50lbs x 10
To
Logging chain dips x 10 - finished them all but had to get fired up.

Then

Up push-up position - 10 rows each arm no push up @ 45lbs x 3 rounds, 50lbs x 1 round
To
Narrow grip bench press @ 115lbs x 10

After the above
4 rounds
60 seconds heavy bag combos
100 single jumps
Ab roll outs
1 min rest

Roughly 1 min a station

Farmers carry, dock push ups, KB curls, Turkish get ups, KB sit-ups, KB tricep extensions, single arm row

Warm up - Farmers carry @ 45lbs KB switching arms roughly every 100 meters from mom and dads house to dock.

4 Rounds
25 push-ups on edge of dock
20 KB curls at 45lbs
4 Turkish-get-ups 2 per side @ 45lbs KB
25 Weighted sits-ups @ 45lbs KB
25 Overhead Tricep presses behind head to extended
10 Single arm RT arm SDLHP @ 45lbs
10 Single arm LT arm SDLHP @ 45lbs

Long swim after 3rd round.  I was dragging up to this point.  I had decided on only doing 3 rounds until the lake woke me up.  When I got out I was refreshed and rolled through the 4th round.  Long swim after 4th round.

Farmer carry cool down back to house.  Same set up as on the way back as heading down.

AM - Summer workout #1 w/ Cardio Kids

Did a bit of adaptation this year from last year.
Kids did mile warm up.  I did 800 meter run warm up.

Boys did 5 rounds, girls and middle school 4 rounds

I did 4 rounds
I ran 400 kids ran 800
20 Hand release push-ups
30 KB Swings @ 45lbs
40 Butterfly sit-ups

 After all above was done
25 toes to bar
100rt/100lt mirror runs w/ 10lbs each arm

Again pretty rough workout.  I am exhausted from recent workouts and teaching summer school.  A little muggy this morning but there was a drizzle to take the edge off.  I had sweat rolling off me.

I need to remember to post the pic of the WOD design here.

Full day of activity finishing with some misery

AM Practice - 4 mile ride, push-ups, 3 min abs

At school - walked almost 800 meters and then ran almost 800 meters

PM Work out
Leg burn - supposed to do more but with my last few days I struggled here.  Ended up ice bathing after the workout at home.

Different set up here - Daniel design
10 Back Squats (deep) @ 135lbs
10 Left leg box @ 24" single leg squats with foot on box holding 45lbs KB in left hand straight along side.
10 Right leg box @ 24" single leg squats with foot on box holding 45lbs KB in left hand straight along side.
10 Front Squats (A To G) @ 135lbs
10 Right leg box @ 24" single leg squats with foot on box holding 45lbs KB in right hand straight along side.
10 Left leg box @ 24" single leg squats with foot on box holding 45lbs KB in left hand straight along side.
Repeat this cycle 4 times.  On the single leg squats on the box outside hand was supporting holding rack.

I was beat by the end of this.  Sweating like crazy.  Crazy thing was I got the last 2 rounds done faster than the first 2 rounds.
This is a terrible description of the box single leg weighted squat but best I have.

Sled harness pull

Loaded sled with 105lbs plus sled weight, 130lbs total.  Drug up and down drive way and down subdivision road.

15 min steady walking

5/31/16 - moving heavy rocks to side of house