Heavy Bag, Clean and Jerk Burpees, Double arm suitcase plate carry, Butterfly Sit-ups, Med ball overhead A Skips

3 Rounds
1 min Heavy Bag
5 Clean and Jerk Barbell Burpees @ 85 lbs
Down & Back Weighted carry over 3 small boxes length of weightroom 45lbs plate each arm
50 Butterfly Sit-ups
Down & Back over head Med ball "A" Skips, length of weightroom and back

Splits
1 - 5:47
R - 1:30
2 - 5:43
R - 1:33
3 - 5:26
Total 20:00.77

Heavy Bag, GHD's, Jump Rope, Wall Slams, Ball Slams

4 Rounds
1 min Heavy Bag
10 GHD's
100 Jump Rope
10/10 Wall Slams @ 20lbs ball
10 Ball Slams @ 20lbs
2 min Rest
Splits
1 - 3:04
2 - 3:15
3 - 3:22
4 - 3:08
Total - 18:51

Didn't feel great tonight.

Medicine Ball Box Jump Burpees, GHD

3 Rounds - Did not time
10 Medicine Ball Box Jump Burpees @ 20lbs ball and large blue box
10 GHD Sit-ups crossing over the mid line when touching feet

LEGS - Zercher Squats, Front Squats, Back Squats, Hack Squats, Double leg broad jumps, Single leg bench Goblet Squats, Single leg med ball box jumps

2 Sets of 8 Reps
8 Zercher Squats @ 115lbs
8 Front Squats @ 135lbs
8 Back Squats @ 135lbs

4 Sets
10 Hack Squats @ 135lbs
8 Standing broad Jumps

4 Sets of 10
10rt/10lt Single Leg Goblet Squats @ 35lbs KB
10rt/10lt Single Leg Med Ball Box Jumps @ 20lbs box

AM - Movement stationary bike, Treadmill walk/run, Decline sit-ups w/ a twist

20 minutes on seated stationary bike

10 minutes Treadmill walk/run/walk @ 15% incline 5 min run in middle

2 x 25 decline sit-ups with a twist

PM -WOD Pull-ups, Weighted Dumbbell step ups, Weighted sit-ups, Walking Lunges

10 min seated stationary bike warm up

10 Rounds
10 pull-ups
10 Weighted step-ups @ 45lbs each arm
10 Weighted sit-ups @ 25lbs
10 Walking Lunges
Rest

10 min seated stationary bike cool down

Splits
1 - 2:12
R - :30
2 - 2:15
R - 1:00
3 - 2:11
R - 1:00
4 - 2:09
R - 1:00
5 - 2:03
R - 5:00
6 - 2:02
R - 1:00
7 - 2:07
R - 1:00
8 - 2:00
R - 1:00
9 - 2:01
R - 1:00
10 - 1:47
Total w/ rest - 33:23

First 6 Rounds were pretty strict on the pull-ups.  Last 3 were basically kipping every rep.  Good WOD.  Weightroom at hotel is awesome!

Strange happening.  My right calf got the worst cramp I have ever gotten.  Worst part it was cramping all over.  The muscles were cramping in groups and shaking like crazy.  Took easily 5 min for me to get it to pass.  Looked like I had divots in my calf.

Quick Morning movement before MTCCCA

10 min Treadmill brisk walk @ 15% incline

300 Crunches
50 Push-ups
300 Crunches
10 x 20lbs dumbbell single arm extensions 10rt/10lft
50 Body Squats
10 min Treadmill brisk walk @ 15% incline
400 Crunches

12/7/16 - Heavy Bag Combos, Goblet Squats, Medball slams, Crunches, KB Swings

3 Rounds
1 minute Heavy Bag Combos
10 Goblet Squats @ 55lbs
10 Medicine Ball Slams @ 20lbs
10 Heavy Bag Carries
100 Crunches
10 KB Swings @ 70lbs
2 min Rest

1 - 5:00
2min Rest
2 - 4:47
2min Rest
3 - 4:48
Total time - 18:36

12/6/16 Single Arm Snatch, Single Arm Over Head Squat, Hanging Knee Swings to Chest

3 Rounds
10 Single Arm Dumbbell Snatch Lft arm @ 35lbs
10 Single Arm Over Head Squat Lft arm @ 25lbs
10 Hanging knee raises R/L/C
10 Single Arm Dumbbell Snatch Rt arm @ 35lbs
10 Single Arm Over Head Squat Rt arm @ 25lbs
10 Hanging knee raises R/L/C
1 minute rest

Splits
1 - 3:53
1 min
2 - 4:13
1 min
3 - 4:02


Overhead squats were rough on me.  Need heavier weight on the Snatch.

12/5/16 Upper body super sets

For each couplet 4 sets of 8 reps

Narrow Bench Press at 155lbs
Incline to decline Dumbbell Flys @ 55lbs

Chained Weighted Ring dips
Shoulder press @ 45lbs did sets of 16 because I only used bar

Slight incline chain/KB triceps pull-over
Ring Push-ups - start w/ rings at chest level each set move rings closer to ground.  Last set 4 inches above ground.  Start with arms extended rings directly under Chest.  Drop into deep push-up position rings at shoulders.

12/2/16 Heavy Bag Combos, Jump Rope

30 minutes
Heavy Bag Combos on and off.  Jump Rope on breaks.

Jump Rope - 300

Bench Press, Turkish Get-ups, Butterfly Sit-ups, Body Squats

10 x 135
10 x 155
8 x 175
3 x 205
2 x 225
10 x 135

30 x Turkish Get-ups
10 - 2:46
2 min Rest
10 - 2:31
2 min Rest
10 - 2:37
2 min Rest
Total time - 11:57

Did not Rest last 2 years really but did today.

8 min Rest - Talking to Conrad

4 Rounds
25 Butterfly Sit-ups
25 Body Squats
Splits
1 - 1:05
2 - 1:17
3 - 1:25
4 - 1:23
Total -   5:10

Had to hustle.  Ran book for MS Double dual in main gym.  Bolivar, Lebanon, Republic.

3 Years in a row same workout same date.

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

5 Rounds
10 Pull-ups
10 Burpees
10 Toes-to-bar
10 KB Swings @ 70lbs
10 Goblet Squats @ 70lbs
Rest was a mess as you will see

Splits
1 - 2:01
Rest - 1:30
2 - 2:06
Rest - 2:00
3 - 2:43 - felt terrible after this round, pulse was still at 170 after 2 min
Rest - 10:00
4 - 3:09
Rest - 5:00
5 - 4:16
Total time - 32:50

This put the hurt on me.  Could not get my heart to recover after round 3.  It was 170 plus for 2 min.  Way to long.  Could not make my self quit.  I just took a long break and got back into it at a slower pace.  Felt better but man the beginning of this thing punted me.

Heavy Bag, Ninja Jumps, Bench Press, Spider Curls, GHD's

5 Rounds
1 min Heavy Bag Combos
6 Ninja Jumps - lg blue boxes
8 Bench Press Narrow Grip @ 135lbs
10 Spider Curls @ 65lbs
12 GHD's
2 min rest

Splits
1 - 3:25
R - 2:00
2 - 3:32
R - 2:00
3 - 3:42
R - 2:00
4 - 3:25
R - 2:00
5 - 3:11
Total w/ rest - 25:18

Morning run, walk

We were at mom and dads at the lake.  Girls went out for their run so I walked all thedown hills and flats and ran the hills.  Covered probably 2 miles.

Early morning House of Cards

Stretching

800 meter warm up

1 round - house of cards set

11/22/16 Heavy Bag, Jump Rope, Thrusters, Toes to bar, KB Swings

5 Rounds
1+ Min Heavy Bag Combos
100 Jump Rope Singles
3 x Thrusters @ 135lbs
15 Toes to bar
20 KB Swings @ 70lbs
2 min Rest

Splits
1 - 3:42
2 min Rest
2 - 3:47
2 min Rest
3 - 3:57
2 min Rest
4 - 3:44
2 min Rest
5 - 3:34
Total time - 26:49

Did not think this was going to be that rough but by round 3 I was hurting.  After round 5 I hit the ground doing the crossfit flop.  I should have known.  I was trying to convince myself before the workout to go hard.  Man this one got me!

Heavy Bag, Chest to bar pull-ups, Jump Rope, Tire Squat throws, 400 meter run

3 Rounds
400 meter Run
3 to 5 min Heavy Bag Combos
100 Jump Rope Singles
10 Chest/Stomach to bar Pull-ups
8 Tire Squat Throws

No times just moved through exercises.  Listed is also not the order I followed every time.

Legs

Completed 1 triplet and a few Couplets
4 sets of each 10 reps of each

Front Squat @ 135lbs / Rt leg KB step ups / Lft leg KB step ups both at 45 lbs KB - 3 stacked rubber plates

Large blue box jumps / Jump rope - singles 100

Goblet Squats @ 45 lbs / Hack Squats @ 135lbs

Heavy Grain bag carry 25 yards 60 lbs / rest

Back is pretty sore from front squats and what ever else sparked it.  Hope it heals up.

11/9/16 - quick workout before heading to spfd for SWCCCA meeting

Had about 45 min to get a workout in before we headed to spfd for swccca meet.

Did sets of 10 and 20 for the hodgepodge of exercises

7 sets of 10 Full range pull-up

5 sets of 20 KB Swings @ 70lbs

5 sets of 10 Ring dips

5 sets of 20 GHD's

AM workout - Heavy bag, Body Squats, GHD's, Pull-ups

on the min
4 Rounds
As many reps as possible per exercise per min
1 min - Heavy Bag
1 min - Body Squats
1 min - GHD's
1 min - Pull-ups
3 min Rest

Did not count reps just went through flowing.

11/5/16 STATE CC

running every where.  Amazing day.  Two all state boys.  Nathan was 3rd.  3 all state girls, Kelie was 2nd, Laci was 16th, Anna was 18th.  Girls won!  State Champs!

Day before state - running course

Ran / walked the course with the kids.

Back sore

Went to hotel weight room.  Did 4 sets of 25 weighted sit ups with a twist.  8 lbs med ball.  Heaviest they had.  10 x 40lbs push up dumbbell rows.

11/2/16 - Wall Ball, Crunches, Jump Rope, Alternating Single Arm KB Snatch

3 Rounds
10 Wall Ball @ 20lbs
100 Crunches
100 Jump Rope Singles
10/10 Alternating Single Arm KB Snatches @ 45lbs
1 min Rest

Splits
1 - 3:38
2 - 3:31
3 - 3:30
Total w/ rest - 12:41

Heavy Bag, Jump Rope, KB Swings, GHD's, Body Squats, SDLHP

3 Rounds
1 min Heavy Bag
100 Jump Rope Singles
20 KB Swings @ 70lbs
15 GHD's
20 Body Squats
15 SDLHP @ 70lbs
2 min Rest

Splits
1 - 4:27
R - 2 min
2 - 4:33
R - 2 min
3 - 4:19
Total w/ rest - 17:20

Heavy bag, Ninja Jumps, GHD's, Lunges, Bench Press, Jump Rope

5 Rounds
1 minute Heavy Bag
10 Ninja Jumps
20 GHD's
30 Lunges
20 Bench Press @ 115
100 Jump Rope Singles
2 Minute Rest

Splits
1 - 5:56
Rest - 2 minute rest
2 - 5:26
Rest
3 - 5:35
Rest
4 - 5:47
Rest
5 - 5:29
Total w/ rest - 36:15

10/29/16 - District meet - Champions x 2

Ran like crazy today.  Warrensburg course is spread out a bit but not conducive for a bike.  Ran all over today.  Between the running and the stress of getting the kids ready I was whooped and dragging by the end of the day.

10/26/16 mileage on bike and abs

AM - 5 miles hard on bike

PM - 9 mile decent pace ride

Ab set/push-ups

Evening WOD - B.O.B., Abs, Weighted Box alternating step ups, Abs, Push-ups

3 Rounds
1 min B.O.B.
30 Butterfly Sit-ups
15RT/15Lft Weighted Step-ups @ 45lbs KB
30 Sit-ups with a twist
30 Push-ups
1:30 Rest

Splits
1 - 5:52
2 - 5:26
3 - 5:15
Total - 19:34

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.