First day Track - Campus CrossFit, Good weather change up

Warm up

Run to Primary / Throwers @ teacher parking lot
100 Lunges on basketball court
Weight room
20 KB Swings @ 45lbs
50 Crunches I did 100
Intermediate Playground
1 set Monkey Bars
10 Pull-ups or jumping pull-ups
Weight room
20 SDLHP
50 Crunches I did 100
Hill behind softball field
1 sprint up hill
1 double leg hop up hill feet together
1 bear crawl up hill
Weight room
20 KB Swings
50 Crunches I did 100
Flag Pole
10 Wide Push-ups
10 Narrow Push-ups
10 Wide Push-ups
10 Narrow Push-ups
Weight room
20 SDLHP
50 Crunches I did 100

Soccer was on fields so Daniel added the softball field element.  I loved it!  Might add it in for the summer but on hill at soccer field.  I did not to the running part today because of supervision but I did each exercise.  Funny how much different this felt at 60 degrees and not 80 plus with high humidity.

Did 30 min on Stationary Bike in the AM

60minutes Stationary Bike

Long Bike Ride with Jen and Emily 1 hour 20 min

Heavy Bag, Jump Rope, Crunches, Sit-ups, Weighted Box step ups, Butterfly Sit-ups, Weighted heavy bag combos

3 Rounds
1min Heavy Bag
50 Jump Rope Singles
100 Crunches
Weighted box step ups increasing in size.  12in, 12, 24, 30, 36in; w/ 30lbs dumbbells
50 Jump Rope Singles
25 Butterfly Sit-ups
1min Heavy Bag combos holding 10lbs dumbbells
Rest

Glutes are on fire from leg workout 2 days ago.  Sit-ups were rough on the posterior.  Took Splits but they suck so I am not posting them.

Biceps / Shoulders Couplets

Reps per sets - 10 - 10 - 9 - 8 - 8

Superset Couplets

KB Curls @ 70lbs / Rope assent

Alternating grip pull-ups palms out, palms in, alt grip, all chin ups then, alt grip pull-ups to right and left Shoulders  / Spider Curls @ 65lbs first 3 sets last 3 or so reps finishing with a bump at the top from Daniel.  Last 2 sets at 55lbs no help

Arnold's @ 30lbs / Land mine press @ 100lbs

Dumbbell Shrugs 55, 60, 70lbs / Incline Military Press @ 15lbs Dumbbells

AM / PM Stationary Bike 30 min both sessions

AM and PM Stationary Bike 30 min each

2/22/17 AM 30min Stationary Bike

2/23/17
AM & PM Stationary Bike

LEGS!!!!!!

Reps per movement per set - 10 - 10 - 9 - 8 - 8

Perform as a superset couplet

Front Squat @135lbs supposed to use chains opted out but went AtoG / stretched bungee chord height and distance jumps double leg reaching for rope strung across top of racks.

Hack Squats @ 135lbs / Stretched Bungee chord backward jumps

Single leg Goblet Squats one foot on bench behind @ 40lbs KB / Weighted Back Extensions @ 35lbs

Chest/Tricepts Couplets w/ Daniel

reps - 10 - 10 - 9 - 8 - 8
Each couplet completed as quickly as possible

Chained bench Press chain doubled 2 times @ 145lbs on bar / Incline to decline Dumbbell flys 55, 60,65
Dumbbell Triceps ext. @ 35, 45, 55lbs / Ring Dips
Incline to Decline Dumbbell Flys @ 15lbs / Ring Push-ups set wide in rack Pull in
KB Nose Breakers no chain 40lbs / Ring Flys


Max effort punching bag

3 days Post Armageddon

Came in this morning at 7:30.  Wanted some movement hoping to push out some of the soreness.

No real pattern just did these
15 Pull-ups
4 sets of 10 GHD's
2 sets of 25 KB Swings @ 35lbs
4 sets of 20 lunges
5 sets of Jump Rope 50 to 100 reps
3 x 400 meter runs
4 x 45lbs Turkish get ups

Bench Press
10 x 135
6 x 185
6 x 185
6 x 185
10 x 135

Armageddon

Armageddon

100 Pull-ups - grip went pretty quickly

100 Toes-to-bar - by 30 my grip was gone.  I had to cheat and use my wrist straps to stay on the bar.

100 Front Squats - w/ 45lb bar

100 Burpees 

100 Rope Climbers 

100 sec Wall-sits 

100 Push Press - @ 45lbs bar

100 sec Plank 

100 Wall Ball 20lb ball 

100 Push-ups 

100 Crunches 

100 Body Squats 

TOTAL TIME - Did not have an accurate time today.   Started after boys by about 8 minutes.  

I also gamed this one combining some exercises.  Push press and arope climbers.  25 of each till done.  I am re-typing this 3 days after completion and I am still not recovered.

2/16/17 Stationary Bike x 2

Boxing work w/ Craig

Craig met me this afternoon to start teaching me boxing drills. He used the hand pads and I had the gloves.  Had a blast!  Craig is awesome.  Great at coaching me through this.  I am whipped.

AM & PM Stationary Bike

AM - 35 minutes

PM - 30 minutes

PM Hill Repeats Max Loop Hill

Biked with boys over to Max Loop hill

Ran 6 x 400 plus meter hill repeats

Splits - Kind of?
Rest was walk back down
1 - no split
Rest
2 - 1:10
R - 3:21
3 - 1:28
R - 3:38
4 - 1:16
R - 3:42
5 - 1:17
R - 3:53
6 - 1:16

By #2 I was toast.

AM and PM Stationary Bike

40 Min AM
30 Min PM

Run, Tire Flips, Jump Rope, Bicycle abs, Tire Slams, KB Swings

3 Rounds
400 run
6 Tire Flips
50 Bicycles
10/10 Tire Slams
50 Jump Rope Singles Black vinyl rope
25 KB Swings
50 Jump Rope Singles black and gold plastic
2 min Rest
Splits
1 - 6:37
R - 2min
2 - 6:25
R - 2min
3 - 6:22
Total w/ rest - 23:26

30 min Stationary Bike

Shoulders, Arms

Reps and Sets
12,12,11,10

Couplets
Rope Climb/Seated dumbbell curls Hammer grip up Palms down headed back down 25 and 30lbs dummbells
Pull-Ups alternate grip / Spider Curls @ 50lbs curl bar
Arnold's @ 20lbs dumbbell / Shrugs @ 45lbs dumbbell
Alphas behind head @ 40lbs / Rings shoulder gauntlet
Tilted Flys @ 20lbs / Bench facing Incline Flys/shoulder press @ 15lbs, start below hips swing up to shoulder then overhead press.

Not bad today.  Good to be in with Daniel.  Does not happen enough these days.  Corporate fitness challenge starts tomorrow so between walking, Stationary Bike Riding, Bike Riding and my normal working out regiment I am either going to get in tremendous shape or wear out.  We shall see.

2/11/17 Stationary Bike

30 Min Fat Burn Setting @ 90rpm's

Chest, Triceps

Rep count for Couplets
12 - 12 - 11 - 10

Chain doubled (4) Bench press @ 135lbs / Incline to Decline Dumbbell press @ 55lbs
Chain ends hooked (2) wide grip incline bench @ 115lbs / Incline palms up Flys @ 20lbs dumbbells
Behind head Y @ 20lbs Dumbbell / Ring Push-ups

Gave blood yesterday.  Felt decent today.  Did not push crazy hard.

30 min Stationary Bike - Fat Burn setting

Sled Pull, Push-ups, Crunches

8 Rounds
Weighted Heavy Sled Pull - Length of drive way and back.  Pull until I was at grass on far side of street, turn, then back to front corner of dog fence.  Took Split here.
Then 3 min active rest.
20 Push-ups
100 Crunches

Start next round/Pull at 3 min marker.
Splits
1 - 1:29/3:00
2 - 1:30/3:00
3 - 1:24/3:00
4 - 1:25/3:00
5 - 1:24/3:00
6 - 1:23/3:00
7 - 1:17/3:00
8 - 1:23/1:52
Total time - 34:08

Supposed to meet Daniel this morning for leg WOD.  Em got the stomach flu last night at 3am.  Steady stream of puke till around 5.  Poor kid.  I did not get much sleep.

Jump Rope, Heavy Bag, GHD's, Barbell Heavy Weighted walk

4 Rounds
200 Singles - Jump Rope - rubber chord
2 minutes Heavy Bag
20 GHD's
30 yard Heavy Barbell Weighted Walk - Across Shoulders @ 185lbs
20 Heavy jump rope
100 Singles - Jump Rope - wire core rubber coating
2 min rest

Splits
1 - 7:37
2 min rest
2 - 7:41
2 min rest
3 - 7:23
2 min rest
4 - 6:53
Total w/ Rest - 30:36

Back and hips are really bothering me.  Feet Are hurting from the hall way sprints.

Turkish-get-ups, Abs with the girls

10 Turkish-get-ups
Sets of 2
@ 65lbs Barbell

Hallway sprints

Daniel and I did sprint blasts up the ramp in the math hall.  Roughly 50 meters.   One minute rest.

50 meters x 11 repeats

Started afternoon with AB set with Brad and the speed training kids

Chest, Shoulders, Triceps

Reps for each set and couplet
14 - 5 - 13 - 3 - 12

Bench Press doubled over chain 135/185 - Incline to Decline Flys 40/65lbs
Ring Push ups chain/ doubled chain - Ring Flys
Dips BW&40lbs KB hooked on toe - Nose Breakers chain and 25lbs KB
Dumbbell bent over rows/Lawnmower Pulls 60/100 - incline push-ups

Liked the set up for the reps.  Filing from lots of reps at light weight to minimal reps at heavy weight.  Great change up.

400 meter run, Tire Flips, Tire Slams, Weighted Tire Step-ups, Bicycles

4 Rounds
400 Meter Run
4 Tire Flips
10/10 Tire Slams rt/lt
5/5 Weighted Step-ups @ 40lbs dumbbells per arm
50 Bicycles Abs
1 minute rest

Splits
1 - 5:16
2 - 5:15
3 - 5:04
4 - 5:20
Total time w/ rest - 23:57

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