AM movement

Body has been pretty beat up this week since Thursday put me in a hurt lock.

Came in this morning for some deep stretching.  Used Softball and roller on piriformis muscle.  Helped with the soreness and pain.  Did some bear crawl sand bag drags.  Hit heavy Bag and worked with Emily on the boxing hand gloves.

Friday 6/16/17 CardioFitness Partner WOD

Kids ran 1 mile warm up - I ran 600 meters
MS 3 Rounds HS 4 Rounds
800 Meter Run - I ran 600 meters
10 Partner over Burpees - Partner in Plank Position
20 Partner Full Sit-ups with a high five clap at top
10 Partner Push-ups alternating hand claps
5/5 Frog Jumps
10 Tire Jumps - Partner is completing bench dips

When done with above

25 Toes to bar
100/100 Mirror Runs

1 to 2 mile cool down

I did the workout but was basically a partner for who ever needed one.  I think I did 5 Rounds

Boxing sets / Legs

Warm up - boxing with hand pads - working Combos

Super Set Couplets - 14 - 8 - 10 - 6; Light / Heavy / Light / Heavy
Single Leg Dead Lifts
Dumbbell Lunges

At end of Super Set we cashed out with a burst of Right/Left haymakers in gloves with partner holding hand pads
15 each foot forward so 30 total

Super Set Couplets 14 - 8 - 10 - 6
Lateral Goblet Squats 15lbs/20lbs alternating
3/4 Squats to a toe lift holding weight from that set.

At end of Super Set we cashed out with a burst of Right/Left haymakers in gloves with partner holding hand pads
20 each foot forward so 40 total

Hot this afternoon.  I was struggling to stay up and motivated.  I am home now roughly 1 hour later and I am beat.  Right hamstring is hurting pretty badly.

Partner WOD - Heavy Bag Carries, Med Ball, GHD and Dumbbell Plank Hold

Med ball over weight rack bar @ 20lbs
Weighted heavy Bag High knees over hurdle carry and bench maze.  Each round used a lighter bag until last round no bag.
Med ball over weight rack bar
First round partner in GHD position hold
Second set partner in Dumbbell feet elevated on bench Plank

Splits
D - 39.85
R - 44.88
D - 41.85
R - 42.28
D - 47.09
R - 44.61
D - 43.50
R - 41.96
D - 35.99
R - 36.59
Total time - 6:58
6 min rest
D - 41.61
R - 41.18
D - 39.89
R - 38.36
D - 44.90
R - 43.13
D - 43.10
R - 39.64
D - 34.45
R - 31.45
Total time w/ rest - 19:36

Great workout.  Done very fast.  Both of us had 160 plus heart rates after each set.  Daniel and I had fun with this.  Great design Daniel.

Am Cardo Crossfit

Kids 800 or 1600 warm up

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

When done
30 Toes to bar
100rt/100lt Mirror runs- 10lbs plate

Kids 1 mile cool down.  Humidity and heat spiked.  It was a good flowing workout and a good one to do on the first really warm day.

Body Squats, Lunges, Toe raises, Crunches

200 Body Squats
200 Lunges
300 Toe raises
600 Crunches

Did while cooking dinner.  Broke into Sets.

6/10/17 Yard work. Grandpa brought over his Tractor lots of dirt moving.

Lots of dirt moving.  Stump moving and digging out.  Amazing what that little tractor can do.  Two weekends at least of back breaking work done in a day.

CardioCrossFit - Grass Run

Kids did 1 mile warm

Middle school 4 Rounds High School 5 Rounds
Barefoot big Loop of soccer field - roughly 600 meters
15 Push-ups
20 Body Squats
30 Lever Pulls
20 Lunges

After completion of above.

25 Toes to bar
100rt/100lt Mirror Runs

Kids did mile to two mile cool down.

I hope I am coming out of my funk.  Last few workouts have felt surprisingly good.  Energy seems to be staying up.  Yesterday was brutal but I am ready for it.  This is the stuff that has been whooping me.  Well everything has been if I am honest.  Felt pretty good today.  I took splits.  They seem slow.

New Bicepts/Triceps

Tri-supersets
3 sets of 14 reps
Chin-ups
Isolated Dummbell curls - lean forward on bench - hold Dummbells together
Dips
45 seconds rest between sets 90 seconds between super sets
3 sets of 12
Barbell Curls @ 75lbs
Skull Crushers @ 75lbs
Supine Rows on rings
45 seconds rest

Couplet Supersets
3 sets of 10
Seated reclined Dumbbell Curls @ 20lbs
Standing Overhead Dumbbell Triceps press 60lbs
30 seconds Rest

3 sets of 8
Rope Curls
Narrow Grip Bench
30 seconds rest

After finished with super sets the following

3 sets single arm Triceps ext
10 Single arm laying extensions
10 Across Body laying Extensions
10 Palm down laying Extensions

28 Barbell Curls
7 Normal
7 Slow
7 Legs to 90deg
7 Shoulders to 90deg

This was rough stuff.  Daniel and I were nervous as jack rabbits before we started.  We must have had a sense of what was to come.  This thing put the smack down on us in the first set and we kept going. By mid way through our arms were so swollen they were hard to the touch.  We were both red lined by the end of first set.

Shoulders

Warm Up
4 sets of 10 Plate hold around the worlds.  Start at chest and rotate around shoulders to behind head and back to chest.  25lbs/25lbs/35lbs/45lbs plate.

Shoulders Super Sets

3 sets 10 reps each exercise per arm - 1 min rest after each superset
Arnold Press 35lbs dumbbells - Superman Punches belly down on bench @ 20lbs dumbbells - Standing Dumbbell Punches @ 20lbs dumbbells

3 sets 12 - 10 - 8 reps 30 seconds rest after each set
Seated Lateral Raises @ 20lbs / Seated Front Raises @ 20lbs

1 minute rest after this superset for rest in to the next

3 sets 10 - 10 - 8 For seated Press / 10 reps for Shrugs
Seated Shoulder Press @ 30lbs / Dumbbell Shrugs @ 50lbs/70lbs/70lbs each arm

Cardio class - Ab Ripper!

Kids did 1 mile warm up
I set up benches, and tires for Slams

3 Rounds
400 meter run
50 Butterfly Sit-ups
20 Bench Dips
50 Sit-ups w/ a twist
20 Body Squats
50 Crunches
1 Wall Climb

After done with above

25 Toes to bar
20/20 Tire Slams

Kids did 1 to 2 mile cool down

Team stretch

I posted last year that first round went well then the last 2 Rounds were awful.  No so this year.  I have been dragging the last few weeks.  My low back is on fire as well.  Today back is still on fire but  I was steady through the rounds.  Did not hit me till the body squats last round.  Did not struggle just did not have the zip I had the first 2 Rounds.

Splits - kind of

1 - 9:22
2 - 9:23
3 - 9:31
Total time - 28:16

6/5/17 Lunges, Weighted Butterfly Sit-ups, Tire Flips, Medball Mason Twists, Back extension dumbbell punches, seated single arm shoulder Press, Foot elevated in rings air mountain climbers, plank position pizza cutters

4 Rounds
10 - Barbell reverse walking lunge w/ 25lbs bumper plate
10 - Weighted Butterfly Sit-ups w/ 25lbs plate touch behind head and touch ground between legs
4 - Tire Flips and Jump across Tire
14 - Medball mason twists @ 20lbs med ball
14 - Back Extensions dumbbell Weighted punches 7 each arm
14 - Seated dumbbell shoulder Press 7 each arm
30 - Mountain Climbers w/ Feet in rings
1 min Plank position alternating arm pizza cutter movement

Splits Kind of
1 - 3:53
1 minute ab Pie Cutter plank
2 - 3:47
1 minute ab pie cutter plank
3 - 4:08
1 min ab pie cutter plank
4 - 3:34
Total time - 19:00

Bear Crawl / 200 meter run

Heavy Bag Combos and Jumprope warm up

10 Rounds for time
50ft Bear Crawl-Sand bag drag
200 meter run

Round Splits
1 - 1:36
2 - 1:15 watch hit the bag on the crawl and stopped.  Started starting the run.
3 - 1:49 ran farther - had yesterday in my head.
4 - 1:46
5 - 1:44
6 - 1:44
7 - 1:42
8 - 1:44
9 - 1:41
10 - 1:35
Total - 16:40

Heavy Bag Combos 6 min steady grind cool down activity.

Crunches

I liked it.  I was dragging that last 2 Rounds.  Great workout!  Something new.

6/2/17 Push Pull - Biceps Triceps

Super Set Triplets and Couplets

Triplet Super Set - This set out the hammer on me.  Came out of the Curls dizzy!
3 Sets of 6 Reps
Barbell Curl - Heavy - @ 95lbs I think
SKULL Crushers @ 75lbs I think
Close Grip Barbell Bench Press @ 135 lbs I think - this was to FAILURE
60 Seconds Rest after the completion of each triplet

90 Seconds Rest before next Super Set

Couplet 3 Sets of 8 reps
Spider Curls
Seated Dumbbell Triceps Press
60 Seconds rest

90 Seconds Rest before next Super Set

Couplet 3 Sets of 10 Reps
Rope Curls With Barbell 45lbs Plate
Triceps Kick back with dumbbell alternating arm
60 Seconds Rest

90 Seconds rest before next Super Set

Couplet 3 Sets of 12 Reps
Alternating incline bench Dumbbell Curl
Cable Triceps Kick backs ring and strap over rack weight tied at bottom

We were both toast by the end of this one

6/2/17 Cardio fitness workout #2

Kids did 1 mile warm up I did 800

4 Rounds for girls and Middle School 5 Rounds for Boys
MS reps.                                            HS reps
400/800.    Run.                                 800 meter
       15       Hand Release Push-ups.    20
       20       KB Swings.                       30
       30       Butterfly Sit-ups.               40

After finished with above.

25 Toes to Bar
50/50 Mirror Runs

1 to 2 mile Cool Down

1st Day Summer training

Kids 1 mile warm up

HS - 5 to 6 Rounds MS - 4 Rounds

Middle school did half of all reps

400 Meter Run

20 KB Swings @ 55lbs

100 Bicycle Abs

20 KB Thrusters 

100 Crunches

20 Push-ups

After all above is done

25 Toes-to-bar or Knee Lifts

50/50 Mirror runs

I am still beat down.  No energy.

School Year Long Pull-ups

Never really thought of posting this until I actually got it done.  My goal this school year was to do 10 Pull-ups every day of school.  If I was at school I did 10 Pull-ups.  Even in on weekends I would still get in at least 10 Pull-ups.  Some days I would get a double set or so in.

I was really surprised that I got this done.  It actually came about because an athlete of mine wanted to do this every morning.  We talked about this before school started.  He never showed up that first week of school but since I had started that first day I just kept going.

I would like to try this again next year.  Not sure if I want to Up the number of reps or just keep the streak alive.

Need to figure out how many days we were under contract.  Just to get a rough estimate of how many I did this year.

5/29/17 Post/Post Track Season Movement

I am beat.  I came in because Jen and Vicki ran at 7:30.  I really did not do much.  Clayton was in and I could not get motivated.
600 meter warm up
4 Rounds
10 Pull-ups
5 Strict Shoulder Press
3 Thrusters @ 95lbs Barbell
5 KB Thrusters

No energy. Everything is sore.

On a positive note.  Today is Jen's birthday.  Happy birthday wife!  Love you!

5/28/17 - Post state meet workout

600 meter run
3 Rounds no rush
400 meter run
20 GHD Sit-ups
20 KB Swings @ 40lbs
Heavy Bag
100 Jump Rope Singles
20 Wall Ball @ 20lbs Ball

Really was not into this.  Just felt like I needed some movement.  Helped Todd mop the weight room.

5/27/17 Saturday State Track - AM Hill Repeats and Abs

5 Min Stationary Bike

Jog to hill by hotel

9 x 100 meter hill repeats
These were rough.  First one was awful.  Got better as I went.  Finished 8th one and realized I had my phone and shirt at bottom of the hill.  Pride had the best of me.  I was not going to walk back up the hill.  So I ran a 9th one carrying my stuff.

Back at hotel I did more Abs

5/26/17 Friday State track - AM

5 minutes Stationary Bike

4 Rounds
25 Push-ups
50 Butterfly Sit-ups

5/24/17 Push/Pull/Biceps/Triceps

5/21/17 LEGS

Super Sets

5/20/17 Push/Pull

Super sets

5/20/17 Sectional Track meet - Eldon

Thrusters

5 sets of 10 Thrusters @ 115lbs

Did not have a watch on this but did all sets unbroken and took roughly a 3 min rest between sets.

5/17/17 Hard 6 miles on bike in high wind

Sled Pulls

Heavy Sled Pulls full length of driveway, down and back.  Ran out all the way across road so Sled hit road.  Spun Sled then back to far side of dog cage.

Wanted 5 or 6 Rounds.  Got 4.  By 1/2 way back drive my legs were like bricks.  I could barely lift my knees.  Form was awful by this point. At 30 seconds my heart was still at 170/180.  Still beat down.  Need a break badly.

5/14/17 Weight Room Wander

Wandered weight room for over an hour before I finally got moving.

600 meter warm up run

3 Rounds
1 Minute Heavy Bag
10  GHD's Staight double arm
100 Jump Rope Singles
10 Pull-ups
10 GHD's double arm back double cross over at top
10 KB Swings @ 35lbs
10 Overhead Lunges @ 45lbs Plate
Rest several minutes talking to Nathan and Caleb

I am beat.

5/13/17 District Track Meet @ Camdenton

5/9/17 Burpees, Tire Jumps, Lunges, Butterfly Sit ups, rapid blocking bag punches

5 Rounds - Assending reps / Decnding Rest
5 Burpees
10 Tire Jumps
15 Lunges
20 Butterfly Sit-ups
25 Blocking pad punches
Rest descended after each round - 90, 60, 30, 15

5/8/17 Ab work and Shoulder Super sets w/ negative elements

5/7/17 Legs Heavy day

5/6/17 Yard work

Lifting and moving/carrying 21 80plus lbs bags of hardened concrete.  Used them to reienforce the creek bed.  Lots of other stuff today.

Triceps / Bicepts

Conference

Lots of running

Legs

Superset Couplets

Couplet 1
Hack Squats (10,8,6,4) 135,155, 175,195 and Weighted Lunges 12 each leg so 24 total @ 25lbs each arm

Second Super set
Squats (12,10,8,6) back/hips still not feeling great so 135 again back deep squats / 3 sets of 10 Weighted single arm KB Step ups 10 rt leg 10 left leg

Third Super Set
Partner Ham String Push-ups 4 sets of 12 / Goblet Single leg Split squats with leg up on bench finish to a toe - 10 reps each leg

Fourth Super Set
Weighted Medball Box Jumps 10 reps @ 20lbs ball / Partner harness pull

exhausted this morning.  I'm still not recovering well.  Yesterday I did not feel great and last Sunday I had my crybaby pants on.  I was determined to have a good one this morning.  Pushed a bit on the hack Squats compared to last week.  By the third couplet I was shot.  Struggled to keep the intensity.

Push - Pull

Super Set Couplets

Couplet 1
4 sets - Wide grip Pull-ups to failure / Bench Press @ 165lbs 10 to 12 reps

Couplet 2
3 Sets - Dumbbell Row chest on elivated bench / Incline Bench Press 115lbs (10 - 12 reps)

Couplet 3
3 Sets - Lawnmower - Dumbbell single arm row @ 70lbs / dumbbell bench Press @ 60lbs each arm

Couplet 4
3 Sets - Weighted Narrow grip pull-ups, weighted Dips

Sucked today

Health Kids in weight room

4/26/17 Push-ups, Body Squats, Butterfly Sit-ups

5 Rounds
10 Push-ups
20 Body Squats
30 Butterfly Sit-ups

4/21/17 health kids in weight room

4/25/17 SBU Meet - Running like crazy

Kids ran awesome

Legs

Missed first set got in late this morning
Super set Couplets
First set is Hack Squats and Weighted Lunges

Second Super set
Squats (12,10,8,6) / 3 sets of 10 Weighted single arm KB Step ups

Third Super Set
Partner Ham String Push-ups 4 sets of 12 / Goblet Single leg Split squats with leg up on bench finish to a toe - 10 reps

Fourth Super Set
Weighted Medball Box Jumps 10 reps @ 20lbs ball / Partner harness pull

Felt better this morning.  Still being very careful with Squats going light.  Doing the KB split squats my legs fatigued very quickly.  I am struggling to recover as of late.  Still have some respiratory stuff going on as well.

Pull-ups, Rows, Flys, (Chest-Back-Triceps)

Couplets in 4 different rounds

Done as super sets
4 sets of - w/ 2 min rest after each super set
Strict dead hang pull-ups / Inclune Dumbbell Press @ 50lbs each arm 10 to 12 reps

3 sets of - w/ 2 min rest after each super set
Dumbbell rear deltoid fly 15lbs / Pectoral Fly 20lbs (let weight hang to full chest expansion) 10 to 12 reps

3 sets of - w/ 2 min rest after each super set
Rope bar row w/ barbell & 2 x 45lbs plates standing elevated on small boxes / Weighted push-ups 45 lbs plate on back 8 to 10 reps.

3 sets of - w/ 2 min rest after each super set, 8 to 10 reps
Behind the head pull-ups / Diamond Push-ups

I am beat down.  Struggling still to recover from workouts.  Legs are still on fire from Tuesdays 400 meters of Lunges.  Even to the touch.  Dealing with the -i.e. Stuff and the death of Sam has my blood pressure through the roof again.  Triceps still shaking from Wednesday's workout.  I seem to be sick again unless it is just allergies.

Bungee chord partner pulls @ 40 yards x 10

Push/Pull - Bicept - Triceps

400 meters - Lunges

4/17/17 Shoulders / Abs

KB work

4 x 8 reps double arm KB Shoulder Press @ 45lbs
1 min rest between sets

4 Rounds 8 reps per exercise -  exercises done in a negative fashion.  Arms in hold position and taking a 3 count to move through range of motion.

4/16/17 Legs

Arms - ahhhhhhhhh!

Hill Repeats - Lillian x 6

6 x 200 meter hill repeats
3 min rest

1 - 36.87
R - 3:00.35
2 - 36.49
R - 3:00.45
3 - 36.59
R - 3:00.41
4 - 35.62
R - 3:00.09
5 - 38.23 - fell off big time
R - 3:00.88
6 - 38.37
Total time - 18:44

I was worried about dropping off pace on number 4.  Must have had a bit more steam than I thought.  After number 4 I was toast.  It was about all I could do to get numbers 5 and 6 done.  I've been sick all week.  Really felt it today.  Better today but the throat, coughing and congestion has been tough.  My guess is the allergies started this and it progressed.

Just went back to look at my splits from the last few weeks.  Today was the most consistent I have been and with the exception of a few blips the fastest I have been.  I guess today was better than I thought.  I was very consistent on my recovery.

4/8/17 Chest and Pull-ups - Push/Pull

Heavy Bag, Jump Rope, GHD's, Pull-ups

Met Daniel this morning.  He was on legs today but I have been hitting legs pretty solid.  Back is pretty sore still from everything going on.

Hodgepodge today.

Kind of lost track.  Just kept rotating through.

I think this is what I got done.

8 x 10 Pull-ups
5 x 20 GHD's
8 x 100 Jump Rope Singles
8 x 1min Heavy Bag Combos

200 Meters of Lunges

Emily had a workout at the track.  When she was done I did 200 meters of Lunges.  My back is very sore from all the log carrying last week.  I am pretty dang sore.  The Tire  Flips did not help.

100 Tire Flips - Huge Tire at Track.

Down practice field and back.

100 Huge Tire Flips

Sets of 10 Flips

1 min rest between sets

After 20 I was whooped.  Body came back to me and finished decent.  Did not time or take splits.

Chest and Triceps

Reps
7 - 6 - 6 - 5 - 5

Couplet Sets done as super sets
Bench Press @ 175lbs / Incline to Decline Dumbbell Flys @ 50lbs
Medball KB Press @ 45lbs KB / Ring Flys
Single Dumbbell Triceps Extensions behind head @ 60lbs / Narrow Bench inside grip @ 115lbs

Arm work, pull-ups, curls, abs, Bike, Cutting up more trees, digging out stumps

Ring Pull-ups/KB Spider Curls
KB Curls / Sit-ups

7 mile bike at practice with team

Cut up more trees

Digging out around Stumps to burn them out.

I was best by the end of today.  Legs are fried.

Cutting down big tree by drive way, shoveling gravel

Hill repeats 10 x 200 meters

Splits
1 - 34.15
R - 3:15
2 - 37.82
R - 2:55
3 - 40.42
R - 2:50
4 - 38.94
R - 2:56
5 - 39.52
R - 2:32
6 - 34.86 - Raced Nathan
R - 2:45
7 - 35.31 - Raced Tracen
R - 3:21
8 - 42.70
R - 3:03
9 - 36.97 - Raced Caleb
R - 5:55
10 - 37.38 - Raced Isaac
Total time w/ rest - 35:55

Rest was walking backwards down hill stretching calves.  I was hurting by # 4.  Big day!

Legs

Reps
7 - 6 - 6 - 5 - 5

Couplets
Squats / Weighted KB single leg step ups
Hack Squats @ 185lbs / Weighted jumping Lunges @ 15lbs each arm
Single Leg KB Squats opposite leg foot on bench / Weighted back Extensions @ 35lbs
Med ball single leg box jump @ 20lbs ball / single leg elevated hip raises with 25lbs plate on hips

3/21/17 Moving more wood

WOOD PILE

At track - Tire Flips and Tire Slams, GHD's feet hooked inside Tire

Flipped Tire 2 times
10 Rt side slam / 10 Lt side slam
After 5 sets then
20 GHD sit-ups hooking feet in Tire

Flipped Tire 2 times
10 Rt side slam / 10 Lt side slam
After 5 sets then
20 GHD sit-ups hooking feet in Tire

Flipped Tire 2 times
10 Rt side slam / 10 Lt side slam
After 2 sets then
20 GHD sit-ups hooking feet in Tire

Weight room movement

Still not feeling great. Went into weight room this am.

Heavy Bag Combos punches and Kicks several rounds

Jump Rope Singles

GHD's

Pull-ups

KB Swings

Hill repeats with track kids

8 x 200 meter hill repeats

After the last 2 days of horrible weather today hit 38 degrees and felt awesome for the workout.

Splits - kind of

1 - forgot

2 - 47.13
R - 3:01 walking down backwards
3 - ?
2:56
4 - 39.64

5 - 3:40 rest and run
3:08
6 - 39.91
3:01
7 - 37.01
2:43
8 - 39.09
R - 7:01
9 - 40.10

My splits are telling me I did 9.  I know I forgot to start my watch on the first one.  I even mentioned it to the kids.  Not sure how I screwed this up.  Well I guess not really most of us had such bad sprinter buzz we could not see straight by the end.

LEGS!

Reps per movement per set
8 - 8 - 7 - 7 - 6

Couplets
Squats @ 115 lbs tried 135 like usual, body just would not agree / KB Weighted Single leg step ups a 40lbs
Suit case hold jumping Lunges @ 25lbs each arm / One leg single leg dead lifts
Hack a squat 65lbs / Back extension @ 35lbs
Heavy jump rope high knee partner pulls / straight leg box jumps

Hill Repeats

6 x 200 meter hill repeats

Track kids ran hill repeats today.   Started at trail head and ran up Lillian.   I jumped in with them.  They did 5.  I did a 6th to run up and get the markers.  Great workout!

ARMS/GRIP/SHOULDERS, short rest then short WOD Blast

Reps per movement per set
9 - 8 - 8 - 8 - 7

Couplet Super Sets
Horizontal Rope Climbs / KB Curls @ 70lbs
Pull-ups alt grip each round / Spider Curls @ 55lbs
Alpha Presses Front @ 70lbs KB / Incline Flys @ 15lbs each arm
Tilted Flys @ 25lbs / Tilted Extensions @ 15lbs

Short Rest

3 Rounds - Timed
Seconds
15 - 30 - 15 - 30 - 20 - 10 - 20 - 10

Heavy Bag tight speed punches from hip / Bag hold

High knee wall pushes / Grasshoppers

One man hitting one man holding for 15s / rest 30s, switch, same rotation for the 20s / 10s.

From all we have done this week and legs yesterday by this point I was toast.  Fun element.

LEGS!!!!

Reps per exercise per super set
9 - 8 - 8 - 8 - 7

Super Sets
Front Squats 135lbs AtoG / Dumbbell suitcase lunges @ 35lbs each arm
Hack Squats @ 135lbs / Weighted single leg calf raises @ 35lbs dumbbells
Single Leg Goblet Squats one toe up behind on bench finish to a toe 35lbs KB / Weighted back extensions @ 35lbs
Lateral Squats rt/lft leg @ 35lbs KB / Frog Jumps

This one tore me up.  I was whipped by the end.  Everything was as deep as I could go.

Shoulders/Chest/Tricepts

Reps per set 9 - 8 - 8 - 8 - 7

Done in super sets
Bench Press @ 175lbs / Incline to Decline Flys
Medball KB Press / Ring Flys
Triceps Extensions over head @ 60lbs till last one then 50lbs , also alternating w/ KB / Narrow Grip bench @ 115lbs
Ring dips w/ weight belt and 20lb KB / Ab wheel

Stationary Bike

AM - 30min

PM - 30min

3/1/17 Stationary Bike

AM - 30min

PM - 60min

AM / PM Stationary Bike

AM - 30min

PM - 30min

MASSIVE TIRE FLIPS

100 Tire Flips

Went 50 out from shed into practice field then 50 back to shed.

Did after track practice.  I will do this workout again.  I forgot to put a watch on it but I think it took just shy of 30 min. I did not race this one.

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