30 min Stationary Bike Fat Burn Setting @ 90 rpm's

Heavy bag, Speed Rope, KB Swings, Bar Rows Feet elevated, GHD's, SDLHP, Heavy Rope Jump

3 Rounds
1:30 Heavy Bag Combos
100 Speed rope single jumps
20 KB Swings @ 55lbs
20 Bar Rows Feet Elivated
20 GHD's
20 SDLHP @ 55lbs
20 Heavy Rope
3 min Rest

I did take splits.  Got faster each round.  I have really been off my game this week.  Had no fire again today.

5 mile Fartlek bike with the kids then 2 more miles

30 min Stationary Bike - Fat Burn Setting

1/25/17 Abbreviated legs

Not feeling good today.  No fire.  Did just a few leg movements.

15 Front Squats @ 135lbs
15 Box Jumps @ lg blue box
10 Front Squats @ 135

3 Sets of 15 Reps
15 Right leg Split Goblet Squats Left foot up on bench
15 Left leg Split Goblet Squats Right foot up on bench

Shoulder/Chest/Triceps - Couplets

Quick heavy bench
10 x 135
5 x 185
5 x 225

Couplets were 3 x 15
Bench Press @ 145 / Incline to Decline Dumbbell flys - 30/40/40 lbs
Chained Dips / Overhead triceps extensions @ 35lbs KB
Bench Triceps Pullover @ 35lbs KB / Ab wheel
Ring Flys / Feet elivated ring push-ups

5 plus mile bike ride Fartlek with the guys

Medball Madness for a second time but slight shift

3 Rounds all at 20lbs ball

10 Medball Sit-up pull overs to a throw

10 Chest pass

10/10 Side slam

10 Underhand throw for height

10 Overhand over head throw for power

10 Medball Box Jump Burpees

10 Power wall ball for height
Rest

No steam today.  Did more total reps but only did 3 rounds compared to last times 5 rounds of 5 reps.

1/8/17 Plyo work

20 lbs med ball
A-Skips Overhead x 2
A-Skips Straight arms out front x 2

Partner twists x 2 x 10
Ball Slams x 2 x 10

Side to Side 2 x 10
Double leg forward Jumps series 2 x 10
Tuck jumps 2 x 10
Later single leg rt to lt and back 2 x 10

Upper a Body a Couplets

reps
7/6/6/6/5

Rope Assent (only did 1 assent) / Hammer Curls
Double Chained Pull-ups / Spider curls @ 65lbs
Bent Curls Barbell / Dumbbell Shrugs 55 lbs
KB Over head press Rt shoulder to Lt shoulder @ 70lbs / Tilted Flys @ 25lbs
Arnold Press @ 30lbs Dumbbells / Double arm dumbbell High Pulls 25lbs

Started late so I did rope climbs last.

KB Swings, Goblet Squats, SDLHP, Box Jumps

5 Rounds
10 KB Swings @ 55lbs
10 Goblet Squats @ 55lbs
10 SDLHP @ 55lbs
10 Lg Blue Box Jumps
2 min rest

Did not push super hard.  Just flowed.  Trying to push out some soreness from yesterday.  Took splits but don't put to much stock in them.

Legs! Couplets

Reps
7/6/6/6/5

Chained Squats @ 135lbs on bar  / weighted step ups @ 45lbs
Hack Squat @ 185lbs / Dumbbell Lunges "suitcase carry" 55lbs per arm
1 leg Dead lifts @ 65&70lbs / Back Extensions @ 35lbs plate
Medball Single leg box jumps sm box / tip toe high knee walk @ 55/60lbs per arm

Great leg workout.  Draped chain from one side of bar under and through rack to other side of bar.  Lunges are what got me.  Right dead center of flute.

1/12/17 - Medball Madness

5 Rounds

5 Medball Sit-up pull overs to a throw

5 Chest pass

5/5 Side slam

5 Underhand throw for height

5 Overhand over head throw for power

5 Medball Box Jump Burpees

5 Power wall ball for height 

Girls asked to do this so we designed it and went.  Designed as a partial partner WOD.  But all elements could be done individually with Med ball.  Great workout.

1/11/17 Upper Body movement

1/10/17 Plyos with the kids

Plyometrics with the kids.

I tried to exercise yesterday but I have had the crud since Saturday.  Head and high chest congestion.  This was really the first day my body let me do something.

Snow day at the weight room, workout then Plyos

2 Rounds Did not time
1 minute Heavy Bag
15 Ninja Jumps @ tall blue box
15 Push-ups
20 Partner Ball Slams
75 Flat abs
30 Squats
50 Weighted Mason Twists @ 25lbs
25 SDLHP's @ 55lbs
25/25 Side Crunches

Plyos

After above workout

Medball
Overhead A-skips 50Ft x 4 - 1 min rest
Out front A-skips 50ft x 4 - 1 min rest

Medball
Partner twisting pass w/ 20lbs x 4 sets

Medball on ground
Double foot hops forward/backwards over ball - 10 total 2 sets
Double foot hops side to side hops left to right - 10 total 2 sets
Double foot hops w/ med ball in hands - forward and back hops 2 sets

1/4/17 1st day Plyometrics With the kids

Warm up

Stretch - Dynamic Movement

Medball
Overhead A-skips 50Ft x 4 - 1 min rest
Out front A-skips 50ft x 4 - 1 min rest

Medball
Partner twisting pass w/ 20lbs x 4 sets
Did not do partner Medball bounce pass

Medball on ground
Double foot hops forward/backwards over ball - 10 total
Double foot hops side to side hops left to right - 10 total
Double foot hops w/ med ball in hands - forward and back hops

Box Jumps, GHD's, Back Extensions, Thrusters

4 Rounds
10 Box jumps - big blue boxes
15 GHD's reaching across midline
20 Back extensions
5   Thrusters @ 135lbs

Splits
1 - 3:17
R - 1:40 had to deal with a moron
2 - 3:12
R - 1:30
3 - 3:34
R - 1:30
4 - 3:58
Total time w/ rest - 18:44

Supposed to be descending rest.  Did this one last year.  Pretty tired so I took more rest and I really did not race.

1/2/17 2nd of WOD of the day. Daughter Designed

Proud of the girls.  Walked in the house this evening and they were doing a workout.  I had already done a workout this morning but when they work out like this I like to support them and do it too.  It was a dang good workout.  I was on fire by round 3.

3 Rounds
50 Goblet Squats @ 20lbs KB
25 Leg Lifts
14 Lunges weighted @ 15lbs each arm
50 Crunches
10 Push-us
50 Scopecs 25/25 each side
1:00 Wall Sit Weight over head @ 20lbs KB over head
30 Grass Hoppers
75 Calf Raises weighted @ 15lbs each arm
3   Stair Repeats - 3 Assents
2 min rest between each round

Splits
1 - 10:06
R - 2 min
2 - 10:05
R - 2 min
3 - 9:00
Total with rest - 33:14

Back and hips have been barking at me a bit over the last few days.  On and off.  During the goblet squats tonight my right low back into the hip kept biting me.  Hope this is just from fatigue.

Heavy Bag, Jump Rope, KB Swings

4 Rounds

1 min Heavy Bag Combos
200 Jump rope singles
25 KB Swings
2 min Rest

Splits
1 - 3:58
R - 2:00
2 - 4:00
R - 2:00
3 - 3:44
R - 2:00
4 - 3:58
Total time w/ rest - 21:41

Pretty tired still.  Did not feel sharp this morning. Just wanted some movement.  Came in late.  Got in at 7:25 and was done by just after 8.

Death by sit-ups - annual New Year's Day workout

Last two workouts have been heavy on GHD's and yesterday was a rough day overall.  I finally had a chance to hit this at 10pm.  The only reason I even did it was to keep my streak alive.
Increasing 1 rep per min on the min rest remainder of the min.

26 rounds
351 sit-ups - feet anchored under chest of drawers.


I have done more rounds than this every year.  Like I said this was just about keeping the streak alive.

2017 - 26 rounds - Just keeping streak alive.  Pretty beat up from last two workouts.
2016 - 1 rep shy of a full 32 rounds - Feet anchored
2015 - 32 rounds plus 29 of round 33 - Feet anchored
2014 - Could not find it.  Must have missed it or forgot to post - Did the Filthy Fifty on the 2nd
2013 - 31 Rounds
2012 - 30 Rounds - Not on the 1st.  Found that I did it 2/25/12 for the first time.  Feet not anchored

Chest and triceps toaster, then short met con Thrusters, Medball box jump, GHD's, St. Louis Slams

Chest/Tricept Couplets
5 Sets of 10 - 8 - 8 - 8 - 6 reps

Bench Press w/ chains w/ 135lbs on bar
Dumbbell Flys starting incline and work to decline @ 40lbs

Chained Ring dips
KB Tricep extension @ 40lbs KB

Chained KB Nose Breakers - Tricep pull overs - 25lbs KB
Chained Elivated Ring Push-ups - rings at hip level, toes up on tallest box in full push-up position chain draped over shoulders/neck.

Ring chest flys two steps forward lean forward into push-up up position to go down upen arms into fly position.  I had to adapt to basically a push up.
South Paws - basically bent over position with extended arm pulling dumbbell across chest.  Switch sides.  @ 15lbs dumbbell

At completion of above

3 Rounds
10 Thrusters @ 95lbs
10 Med ball box jumps.  Small wooden boxes @ 20lbs
10 GHD's
10 St. Louis Slams
40 Seconds Rest

Splits
1 - 1:51
R - :40
2 - 1:52
R - :40
3 - 1:51
Total time w/ rest - 6:55

I was done after the Couplets.  This basically was survival mode.  Just shut the world out and went.

Typing this 6 hours later.  My arms are toast!  Not sure what I will be getting done tomorrow to start off the new year.  With this workout posted I will be one workout shy of my goal the last 2 years to average 20 workouts a month.  However, since starting this path 7 years ago the last two years have been my best in terms of consistency in numbers of days exercising.  Doubt I will have the fire to hit any kind of workout tonight to get my goal.  Either way I am very happy with this year.  Lots of great things in the family and jobs. We have been blessed.  Glory to GOD.

Torso Couplets

3 sets of 10 Reps per couplet
Did 10 GHD sit-ups after each individual set

Single arm Triceps extension left/right @ 25lbs
Push-ups

Wall ball @ 20lbs ball
Ball slams @ 20lbs ball

Spider curls @ 65lbs
Dumbbell Shoulder press @ 35lbs

Lawnmower Row @ 90lbs
Grenade Push @ 90lbs

120 total GHD sit-ups

Felt completely unmotivated today.

AM Hard bike ride - 7 plus Hard miles

Girls ran 3 miles this morning.

I headed out after them so I could chase them down.  Caught them rode with them for a few min then headed out on the rest of the ride.

Covered over 7 miles pretty hard.  Woke up this morning and my calves were pretty sore from the hill repeats yesterday.

Bike ride warm up, 100 meter hill repeats, bike ride cool down

Rode to Blue Bird Park 1.5 mile warm up

Stretched and jogged around

4 x 100 meter hill repeats - very steep incline

Splits
1 - 19.96
R - 2:00
2 - 20.47
R - 3:00
3 - 19.98
R - 3:00
4 - 21.45

Wanted to do 6.  After 3 I was thinking 5.  Finished 4 and my hammys and gluteus told me I was done.  My heart was recovering just fine.  I was at 120 at 2 min.

1.5 mile cool down ride home

6 mile ride with the girls

6 mile Fartlek ride with the boys

6 mile Fartlek ride with the boys

6 x 90 second surges 3 min Rest, 5 minutes rest after third surges.

Been a while since I have been on the bike.  I have been hitting legs pretty hard this week.  My legs were pretty fried early.  40 degrees and a steady misty rain the whole time.  Miserable for most activities but for a Fartlek it was great conditions.

12/22/16 PM - Went indoor rock climbing for our anniversary

It has been a while but we went to an indoor gym in Spfd had a great time.  Toasted Grip.

Hit the sauna at the hotel a few hours later.  20 minutes.

Jump Rope, Heavy Bag, KB Swings, Butterfly Sit-ups, Pull-ups

3 Rounds
100 Jump-Rope
1:30 Heavy Bag
100 Jump-Rope
20 KB Swings @ 55lbs
50 Butterfly Sit-ups
20 Pull-ups @ Kipping
4 min Rest

Splits
1 - 7:13
R - 4:00
2 - 7:00
R - 4:00
3 - 6:46
Total w/ rest - 29:01

Nothing to crazy pretty worn down from the last few workouts and finals.  I am finding that I am needing to come up with a warm up plan.  I am not feeling good in my 1st Rounds of workouts lately.

Narrow Bench, Incline to decline Dumbbell Flys, Weighted/chained ring dips, Shoulder press, KB chain triceps pullovers, Ringpush-ups each round drop move rings closer to ground

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 @ 65lbs

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.

12/19/16 LEGS!

Each couplet was 4 sets of 10

Single leg dead lifts @ 65lbs - 10 one leg 10 the other leg
Weighted back extensions @ 35lbs

Weighted Lunges @ 40 lbs each arm 20 total 10 each leg
Weighted single leg calf raises @ 40 lbs 10 each leg

Partner drags.  Chain through weight belt.  Sprint down and back length of weight room.

Just did 3 sets of 10.
Front squat x 2 Back x 1 @ 135lbs
Weighted Single leg step ups 35lbs KB 10rt leg, 10 Lft leg

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.