Lots of running and biking
Boys varsity got 2nd to Kickapoo
Girls varsity won
JV girls and guys won
Won the team sweeps for 3rd year in a row
Monday 5/11 - OPT Repeats - Day 57
6 years ago
Saturday, September 23, 2017
Wednesday, September 20, 2017
GHD's, Jump Rope, Shoulders, Shruggs
2 Rounds
20 GHD's
100 Jump Rope Singles
20 x 20lbs dumbbell front Shoulder Raises
20 x 20lbs dumbbell side Shoulder Raises
20 Heavy Dumbbell Shrugs @ 70lbs
20 GHD's
100 Jump Rope Singles
20 x 20lbs dumbbell front Shoulder Raises
20 x 20lbs dumbbell side Shoulder Raises
20 Heavy Dumbbell Shrugs @ 70lbs
Tuesday, September 19, 2017
Sunday, September 17, 2017
Legs
3 sets 15 - 14 - 13
Squats 135 back squats. Pretty rough on the body today on these
KB Single Leg Step ups @ 35lbs
1min rec
3 sets
5 x 10 meter Linked band backward walk
15 Box Jump
1:15 rec
4 sets 10 reps
10/10 - 1 arm KB Lunge / switch @ 40lbs
Goblet Squat @ 40lbs
1:30 rec
3 Sets 15 reps
HamString push ups
HamString arch
30sec rec
Saturday, September 16, 2017
Wednesday, September 13, 2017
9/12/17 Bolivar Invitational
Meet set up and break down. Driving posts, pulling posts, walking pushing painter. Double lined most of the course. I am whooped. Kids ran well. We won all High School races. Meet was down competition level and numbers.
Monday, September 11, 2017
Sunday, September 10, 2017
Legs
Done in Super Sets
Couplet 1
10 - 10 - 10
Hack Squats 135, 185, 185
Wall Ball - 20lbs med ball
90 Seconds rest
2 min Rest between Couplets
Couplet 2
12 - 12 - 12
Suitcase Lunge @ 30lbs Dumbbells
Band Pull/Lunge
80 Seconds rest
90 Seconds Rest between couplet
Couplet 3
10 - 10 - 10 - 10
Suitcase Dumbell Stepups with a single Leg hop at top, alternate legs 10 reps each leg @ 25lbs each arm
Dumbbell Squats Rack to Shoulders jump at top @ 25lbs each arm
70 Seconds Rest
80 Seconds Rest between couplet
Couplet 4
(12-10), (12-10), (8 - 14), (6 - 16)
Single Leg Goblet Squats @ 35lbs
Hip Thrusters plate on hips - First 2 sets @ 35lbs, 2nd set @ 25lbs
45 Seconds Rest
Couplet 1
10 - 10 - 10
Hack Squats 135, 185, 185
Wall Ball - 20lbs med ball
90 Seconds rest
2 min Rest between Couplets
Couplet 2
12 - 12 - 12
Suitcase Lunge @ 30lbs Dumbbells
Band Pull/Lunge
80 Seconds rest
90 Seconds Rest between couplet
Couplet 3
10 - 10 - 10 - 10
Suitcase Dumbell Stepups with a single Leg hop at top, alternate legs 10 reps each leg @ 25lbs each arm
Dumbbell Squats Rack to Shoulders jump at top @ 25lbs each arm
70 Seconds Rest
80 Seconds Rest between couplet
Couplet 4
(12-10), (12-10), (8 - 14), (6 - 16)
Single Leg Goblet Squats @ 35lbs
Hip Thrusters plate on hips - First 2 sets @ 35lbs, 2nd set @ 25lbs
45 Seconds Rest
Friday, September 8, 2017
Wednesday, September 6, 2017
9/4/17 driving T-posts at course
Drove posts at course. Ground getting harder. Last time 5 to 10 pops. This time it was taking 20 to 30.
Sunday, September 3, 2017
Legs, GHD's
3 Rounds
10 Double armed KB Squats Racked on Shoulders @ 50lbs each arm
10 Box Step ups @ 50lbs each arm
These exercises to be completed together. Squat followed by single Leg step up. Alternating legs on step up.
Short Rest
20 GHD's
Short Rest
3 Rounds
15 Wall Ball @ 20lbs med ball
15 Overhead Lunges @ 20lbs med ball
Short Rest
20 GHD's
Short Rest
10 Double armed KB Squats Racked on Shoulders @ 50lbs each arm
10 Box Step ups @ 50lbs each arm
These exercises to be completed together. Squat followed by single Leg step up. Alternating legs on step up.
Short Rest
20 GHD's
Short Rest
3 Rounds
15 Wall Ball @ 20lbs med ball
15 Overhead Lunges @ 20lbs med ball
Short Rest
20 GHD's
Short Rest
Saturday, September 2, 2017
Wednesday, August 30, 2017
Monday, August 28, 2017
Sunday, August 27, 2017
Thursday, August 24, 2017
Monday, August 21, 2017
Sunday, August 20, 2017
LEGS!
Super Sets Couplets
4 sets of 10 reps
Hack Squats @ 185lbs
Jumping Lunges
90 Seconds Rest
2 minutes Rest
4 Sets of 10 reps
Squats @ 135lbs
Dumbbell Calf Raises 55lbs - one leg at a time
80 seconds rest
2 minutes Rest
4 sets of 12 reps
Bungiee Step forwards
Weighted HamString elivated hip thrust @ 25lbs plate
70 Seconds rest
2 minutes Rest
3-4sets 12,12,10 reps
Partner pull - 4 times
HamString push-ups - 3 sets
60 seconds rest
2 minutes Rest
Weighted walks 60lbs each arm
Sideway highknee walk face mirror wall
Sideway highknee walk face weight rack wall
High knee forward walk
High knee backward walk
Good to be in with Daniel. My elbows are still on fire. If this is not better soon I need to go get x-rays.
4 sets of 10 reps
Hack Squats @ 185lbs
Jumping Lunges
90 Seconds Rest
2 minutes Rest
4 Sets of 10 reps
Squats @ 135lbs
Dumbbell Calf Raises 55lbs - one leg at a time
80 seconds rest
2 minutes Rest
4 sets of 12 reps
Bungiee Step forwards
Weighted HamString elivated hip thrust @ 25lbs plate
70 Seconds rest
2 minutes Rest
3-4sets 12,12,10 reps
Partner pull - 4 times
HamString push-ups - 3 sets
60 seconds rest
2 minutes Rest
Weighted walks 60lbs each arm
Sideway highknee walk face mirror wall
Sideway highknee walk face weight rack wall
High knee forward walk
High knee backward walk
Good to be in with Daniel. My elbows are still on fire. If this is not better soon I need to go get x-rays.
Saturday, August 19, 2017
Wednesday, August 16, 2017
Tuesday 8/15/17 Heavy Bag Combos
After Fartlek I needed a workout. I hit the Heavy Bag for at least 30 plus minutes. Hitting for a song or two on the radio and then rest for a song.
Tony thinks I tore a muscle a bit off of the bone on my inner elbow both arms. Still not sure how bad this is. I am going to try and stay as active as I can but man this thing hurts.
Tony thinks I tore a muscle a bit off of the bone on my inner elbow both arms. Still not sure how bad this is. I am going to try and stay as active as I can but man this thing hurts.
Monday, August 14, 2017
2nd CrossFit CC
Kids did 1 mile warm up
5 Rounds
800 meter run - I ran 400
10 Iron Crosses
20 Lever Pulls
30 Body Squats to a toe
40 Long Flutter Kicks
10 Hand Release Push Ups
When done with the above
100/100 Mirror Runs
20 Toes to bar
My back has been on fire for the last 2 plus days. My elbows are not healing well either.
5 Rounds
800 meter run - I ran 400
10 Iron Crosses
20 Lever Pulls
30 Body Squats to a toe
40 Long Flutter Kicks
10 Hand Release Push Ups
When done with the above
100/100 Mirror Runs
20 Toes to bar
My back has been on fire for the last 2 plus days. My elbows are not healing well either.
Wednesday, August 9, 2017
1st Cross Country WOD of the season 84deg
Kids did mile warm up
5 Rounds
800 meter run - I ran 400 plus
10 Burpees
15 Bench Dips
20 Windshield Wipers
20 Lunges
30 Sit-ups with a twist
When done w/ above
100/100 Mirror Runs
25 Toes-to-bar
Set up ice baths today. Bunch of kids took them.
5 Rounds
800 meter run - I ran 400 plus
10 Burpees
15 Bench Dips
20 Windshield Wipers
20 Lunges
30 Sit-ups with a twist
When done w/ above
100/100 Mirror Runs
25 Toes-to-bar
Set up ice baths today. Bunch of kids took them.
Monday, August 7, 2017
Jump Rope, GHD's, WallBall, Ball Slams, Wall Slams, Crunches, KB Side Shoulder Raises, KB Front Shoulder Raises
3 Rounds
100 Jump Rope Singles
10 GHD's
20 Wall Ball @ 20lbs
20 Ball Slams @ 20lbs
10/10 Wall Slams 10rt side 10 left side @ 20lbs
100 Crunches
10 KB each arm Shoulder Raises sides to over head
10 KB each arm Shoulder Raises front to over head
100 Jump Rope Singles
10 GHD's
20 Wall Ball @ 20lbs
20 Ball Slams @ 20lbs
10/10 Wall Slams 10rt side 10 left side @ 20lbs
100 Crunches
10 KB each arm Shoulder Raises sides to over head
10 KB each arm Shoulder Raises front to over head
Monday, July 31, 2017
7/26/17 went back to 1 mile Stair and finished it and then some
Anna, Emily and I hiked up 1 mile stair. Got to top them hiked to the true summit. Climbed up to the top and took some pictures. Ran back down stairs to the 1/2 way point and then ran the rest of the way down the trail again.
7/25/17 Hike Run 1/2 way up 1 mile Stairs
We made it up 1/2 of 1mile stairs then had to abort the mission. Had to run down the trail for 2 miles to get back to the parking lot to get ready to go up Pikes Peak.
Went up Pikes Peak and hiked around. Fun being in the thin air.
Went up Pikes Peak and hiked around. Fun being in the thin air.
July 22nd Long AM Ride
Got up at Sunrise in Colorado Springs. Went for a hilly ride from the camp ground to Garden of the Gods. Biked for an hour easily.
Tuesday, July 18, 2017
AM CardioCrossFit with the team
Kids did 1 mile warm up
4 Rounds
800 meter run - I ran 600
20 - Weighted Dumbbell Thrusters - I used 30lbs each arm
20 - Lever Pulls
10 - Burpees with a good jump at top
1 - Set of Box Jumps or climbs. Set up from tallest to shortest. Get over them any way you can.
When done with above
20 - Toes-to-bar
100/100 Mirror Runs
Kids did 1 mile cool down.
4 Rounds
800 meter run - I ran 600
20 - Weighted Dumbbell Thrusters - I used 30lbs each arm
20 - Lever Pulls
10 - Burpees with a good jump at top
1 - Set of Box Jumps or climbs. Set up from tallest to shortest. Get over them any way you can.
When done with above
20 - Toes-to-bar
100/100 Mirror Runs
Kids did 1 mile cool down.
Sunday, July 16, 2017
AM With Daniel - LEGS!!!!!!!!!!!!!!!!!!!!!!!!!
Couplets
1st set reps
10-10-10-10
Rope on bar Dead-Lift - Set up like Rope curls just kept deep between legs
Weighted Bag Step ups 10 reps each leg
90 seconds rest after each couplet
2 minutes rest before next couplet
Reps 12-12-12-12
Back Squats @ 135lbs - Went light as usual to save back, but went deep
Weighted Lunges @ 35lbs Dumbbell each arm 12 each leg
75 seconds rest
90 seconds rest
Reps 14-14-14-14
Weighted single leg Bridges @ 25lbs plate on hips - 14 each leg
Partner Hamstring drops
60 seconds rest
2 minutes rest
3 x Partner Pulls
This was rough today. My legs were shaking like crazy by the bridges. My legs and feet were trembling.
Legs are shot from the week.
1st set reps
10-10-10-10
Rope on bar Dead-Lift - Set up like Rope curls just kept deep between legs
Weighted Bag Step ups 10 reps each leg
90 seconds rest after each couplet
2 minutes rest before next couplet
Reps 12-12-12-12
Back Squats @ 135lbs - Went light as usual to save back, but went deep
Weighted Lunges @ 35lbs Dumbbell each arm 12 each leg
75 seconds rest
90 seconds rest
Reps 14-14-14-14
Weighted single leg Bridges @ 25lbs plate on hips - 14 each leg
Partner Hamstring drops
60 seconds rest
2 minutes rest
3 x Partner Pulls
This was rough today. My legs were shaking like crazy by the bridges. My legs and feet were trembling.
Legs are shot from the week.
7/14/17 CardioFitness Class Post Camp WOD
Camp kids ran 13.7 DAWT MILL RUN Yesterday
Kids did 1 mile warm up
High School 5 Rounds ; MS 4 rounds
600 meter run - I ran full distance too
20 Push-ups alternate rounds wide/narrow each round
30 KB Swings/SDLHP @ 55lbs KB
Round 1,3,5 - KB Swings
Round 2,4 - SDLHP's
40 Sit-ups with a twist/Lever Pulls
Round 1,3,5 - Sit-ups with a twist
Round 2,4 - Lever Pulls
When done with all the above
25 Toes-to-bar
100/100 Mirror Runs
Kids did 1 mile cool down
I am whooped. I took splits but they were all over.
Kids did 1 mile warm up
High School 5 Rounds ; MS 4 rounds
600 meter run - I ran full distance too
20 Push-ups alternate rounds wide/narrow each round
30 KB Swings/SDLHP @ 55lbs KB
Round 1,3,5 - KB Swings
Round 2,4 - SDLHP's
40 Sit-ups with a twist/Lever Pulls
Round 1,3,5 - Sit-ups with a twist
Round 2,4 - Lever Pulls
When done with all the above
25 Toes-to-bar
100/100 Mirror Runs
Kids did 1 mile cool down
I am whooped. I took splits but they were all over.
7/13/17 DAWT MILL RUN
I rode with the kids. Looping now and again.
I am guessing I rode roughly 17 miles.
Because of the flood ripping out the bridge on the way to Dawt we had to take the old return route. Which is tougher. Roughly 1 mile of steady long hill going in. Then 1 mile of steep grade hill coming off the mill.
I am guessing I rode roughly 17 miles.
Because of the flood ripping out the bridge on the way to Dawt we had to take the old return route. Which is tougher. Roughly 1 mile of steady long hill going in. Then 1 mile of steep grade hill coming off the mill.
7/12/17 PM Post ride workout
3 Rounds
10 Medicine Ball Box Jump Burpees @ 20lbs Med Ball
50 Sit-ups w/ a twist
1 min rest
Splits
1 - 4:00
1 min rest
2 - 3:45
1 min rest
3 - 3:55
Total time - 13:50
10 Medicine Ball Box Jump Burpees @ 20lbs Med Ball
50 Sit-ups w/ a twist
1 min rest
Splits
1 - 4:00
1 min rest
2 - 3:45
1 min rest
3 - 3:55
Total time - 13:50
7/12/17 AM Ride
AM - Morning Looooong ride left out of camp. Way past Althea Springs way up hill and out after spring.
AM Cardio Crossfit workout at home kids
The Utility
Kids did 1 mile warm up
800 meter run
Holding weights each exercise
10 - Bicycles
10 - Push-press
10 - Calf Raises
10 - Iron Crosses
10 - Good-mornings
10 - Push-up High Plan Pulls
10 - Weighted Sit-ups
10 - Tire Slams
10 - Bench Dips
When done with all the above
25 Toes-to-bar
100/100 Mirror runs
Kids did 1 mile cool down.
AM Cardio Crossfit workout at home kids
The Utility
Kids did 1 mile warm up
800 meter run
Holding weights each exercise
10 - Bicycles
10 - Push-press
10 - Calf Raises
10 - Iron Crosses
10 - Good-mornings
10 - Push-up High Plan Pulls
10 - Weighted Sit-ups
10 - Tire Slams
10 - Bench Dips
When done with all the above
25 Toes-to-bar
100/100 Mirror runs
Kids did 1 mile cool down.
7/11/17 PM Ride and Last years Hodgepodge
Short ride on the run. Left out of camp. Oooof hill.
When back - Last years Hodgepodge
25/25 - Single arm KB Snatches @ 45lbs, first right arm set then left arm set. I let it drop most of the reps to save on my back.
50 Trailer bar push-ups = 25/25
50/50 Obliques first 50 on right side then 50 on left side
When back - Last years Hodgepodge
25/25 - Single arm KB Snatches @ 45lbs, first right arm set then left arm set. I let it drop most of the reps to save on my back.
50 Trailer bar push-ups = 25/25
50/50 Obliques first 50 on right side then 50 on left side
Tuesday 7/11/17 AM/PM Kayak Trip
Camp changed things up this year. Instead of Canoe trip like years past on Wednesday of camp the kids did a 5 mile tube float today. Had a great time. I Kayaked to help supervise. Arms are toast.
Side note. Crazy to think how much the times have changed. Outside of the flood changing the river they changed from the float because of the lack of experience of the campers floating. In 27 years of having the camp there have been canoe crashes. No big deal. Apparently last year one of the coaches said that 2nd session 2 times during the float he said he was truly afraid some kids were going to die. I have noticed as well in the last decade the number of kids that have zero ability to work a canoe. Interesting change.
Side note. Crazy to think how much the times have changed. Outside of the flood changing the river they changed from the float because of the lack of experience of the campers floating. In 27 years of having the camp there have been canoe crashes. No big deal. Apparently last year one of the coaches said that 2nd session 2 times during the float he said he was truly afraid some kids were going to die. I have noticed as well in the last decade the number of kids that have zero ability to work a canoe. Interesting change.
Tuesday 7/11/17 AM ride
Right out of camp. Very long ride. Went to and up Devils Backbone. What a hill coming back out. Rode new bike (thank goodness)
Out for quite a while. An hour plus.
Out for quite a while. An hour plus.
Monday 7/10/17 2nd Day of JBD Camp PM Ride and Workout
PM - Ride - Right turn out of camp. Decent ride distance out of camp. Rode old yellow bike.
Back at camp.
100 SDLHP @ 45lbs KB - 2:31.84 UNBROKEN, Last year - 2:53 Unbroken
50 Trailer Rail Push-ups 25/25
300/200 = 500 total - Crunches
Thought I ate it on this one. Actually was well faster than last year. I love these year to date workouts.
Back at camp.
100 SDLHP @ 45lbs KB - 2:31.84 UNBROKEN, Last year - 2:53 Unbroken
50 Trailer Rail Push-ups 25/25
300/200 = 500 total - Crunches
Thought I ate it on this one. Actually was well faster than last year. I love these year to date workouts.
Monday 7/10/17 2nd Day of Camp AM Ride
AM - Long hard ride, Left out of camp. Right at top of hill and first left. Got to river bottoms. Could not go further. Flood damage had trees down everywhere. Road was blocked with trees. Highway department did not even have to put up barriers it was so bad. Hill was rough as usual. Crazy hill out of bottoms. Rode new bike and survived much better this year. Must be geared better.
Last years post about the hill out of camp cracked me up.
"No matter how many years I do this hill, the first time up it I feel like death!"
AGREED!
Last years post about the hill out of camp cracked me up.
"No matter how many years I do this hill, the first time up it I feel like death!"
AGREED!
Sunday 7/9/17 1st day of camp workout - KB Swings
100 KB Swings @ 45lbs, Unbroken - 2:57, Last year was 3:06
50 Push-ups - Trailer rail 25/25
300 Bicycle Abs
50 Push-ups - Trailer rail 25/25
300 Bicycle Abs
Saturday, July 8, 2017
Biceps / Triceps
Triplets and Couplets
3 sets of 12 Reps
Pull-ups (thumbs out - wide grip moving to narrow each set)
Barbell Curls - Wide to Narrow grip
Dips
45 Seconds rest between triplet
90 Seconds rest before next couplet
12-8-12-8 = Light/Heavy/Light/Heavy
KB Curls - 45/55/45/55
Overhead Dumbbell Triceps Press - 45/60/45/60
45 seconds rest between couplets
90 seconds rest
4 sets of 10
Spider Curls
Diamond Push-ups
45 Seconds rest between couplet
90 seconds rest
Reps 6-6-6-6
Skull Crushers - w/ Super Curl Bar - moving hands out each set
Curls
14 - Normal -thumbs out
12 - Low
10 - High
8 - Normal - thumbs in
6 - Slow
4 - Slow Smash - thumbs out
2 - Slow Smash - thumbs in
3 sets of 12 Reps
Pull-ups (thumbs out - wide grip moving to narrow each set)
Barbell Curls - Wide to Narrow grip
Dips
45 Seconds rest between triplet
90 Seconds rest before next couplet
12-8-12-8 = Light/Heavy/Light/Heavy
KB Curls - 45/55/45/55
Overhead Dumbbell Triceps Press - 45/60/45/60
45 seconds rest between couplets
90 seconds rest
4 sets of 10
Spider Curls
Diamond Push-ups
45 Seconds rest between couplet
90 seconds rest
Reps 6-6-6-6
Skull Crushers - w/ Super Curl Bar - moving hands out each set
Curls
14 - Normal -thumbs out
12 - Low
10 - High
8 - Normal - thumbs in
6 - Slow
4 - Slow Smash - thumbs out
2 - Slow Smash - thumbs in
7/7/17 800 forward 400 backward SDLHP, Bicycles, KB Swings
Kids did 1 mile warm up
Boys 5 rounds Girls 4 rounds
1 round = 800 meters Forward, 400 meters Backward run
Did in front parking lot
When done with above head to weight room for
20 SDLHP - I used 55lbs
40 Bicycles - Abs - I did 100
20 KB Swings - I used 55lbs
40 KB Swings - Abs - I did 100
When done with above
20 Toes-to-bar
100/100 Mirror Runs - I used 10lbs plates
1 mile cool down
I only ran 400 forward and 400 backward just to save my back.
Boys 5 rounds Girls 4 rounds
1 round = 800 meters Forward, 400 meters Backward run
Did in front parking lot
When done with above head to weight room for
20 SDLHP - I used 55lbs
40 Bicycles - Abs - I did 100
20 KB Swings - I used 55lbs
40 KB Swings - Abs - I did 100
When done with above
20 Toes-to-bar
100/100 Mirror Runs - I used 10lbs plates
1 mile cool down
I only ran 400 forward and 400 backward just to save my back.
Wednesday, July 5, 2017
July 3rd, 4th, and 5th
July 3rd
4 mile walk with Jen and Dogs
July 4th
Anna's birthday. She turned 17. I stayed home and made her and mom and Em breakfast.
July 5th
8 mile ride morning practice w/ 4 min Abs
4 mile walk with Jen and Dogs
July 4th
Anna's birthday. She turned 17. I stayed home and made her and mom and Em breakfast.
July 5th
8 mile ride morning practice w/ 4 min Abs
Sunday, July 2, 2017
AM - Long Walk, Hill Repeats, Crunches, SDLHP's, Push-ups, Swim
Walked 2 plus miles
Carry KB to lake switching hands
6 x Hill Repeats- Lake to top of hill on to road.
25 to 27 Seconds with 90seconds rest
100 Crunches
50 SDLHP @ 45lbs KB
25 Dock Push-ups
100 Crunches
25 Dock Push-ups
Swim Loop around no wake marker.
Carry KB to house switching hands
Carry KB to lake switching hands
6 x Hill Repeats- Lake to top of hill on to road.
25 to 27 Seconds with 90seconds rest
100 Crunches
50 SDLHP @ 45lbs KB
25 Dock Push-ups
100 Crunches
25 Dock Push-ups
Swim Loop around no wake marker.
Carry KB to house switching hands
Saturday, July 1, 2017
Friday, June 30, 2017
Long walk / Run
AM - Several mile Hike with Jen and the dogs. Rain storm blew in when we were just over a mile out. We had to run back to the camper. So yes, I ran a mile plus.
6/29/17 Hiking / Kayaking
AM - Several mile hike around Echo Bluff camp ground.
AM/PM - 10 mile Kayak trip on the Current River with Jen, Anna, Emily, Dad, Kyle and Terry. Had a great time. We were all exhausted by the time we got back to camp.
6/28/17 camping workout
AM - Several mile hike on hills at camp ground - Echo Bluff
PM -
2 Rounds
50 KB Swings @ 45lbs
50 Isolated Push-ups holding on to a log
50 Butterfly Sit-ups
PM - Round Spring Cave Tour and more hiking and site seeing
6/26/17 AM Ride
Don't usually post bike rides. Went 8 this morning park/Skopec loop. Man my legs are shot from the last few days.
Saturday, June 24, 2017
Legs
Super Sets Couplets
Everything 4 sets of 10 reps
2 minutes rest after each couplet and after each set
Back Squat @ 135lbs
Thick Bungee Starts - Start in lunge position and step forward
Hack Squats @ 135, 135, 155, 165, 185lbs
Wall Ball Lunges - Start in deep lunge position and accelerate up to thrust wall ball to 10 ft mark, catch wall ball while dropping back into lunge position. Alternating legs.
Bridge w/ 25lbs plate on hips
Large Blue Box Jumps
Toe on bench split single Leg Goblet Squats to toe 10 each leg. @ 35lbs KB
Partner Pulls Backward run length of weight room
After each couplet round (4) sets Complete an ab set from below
5 sets of 20 Bicycles and 4 sets of 20 mountain climbers
Or
50 Hollow Rocks
Or
1 minute x 2 Side Plank RT/LT
Or
1 min x 2 Sets Cry Baby's
I did better than I thought I would for as fatigued as I am. Two leg workouts in 40 hours. Holy Moley. Not mention all the leg work in the CrossFit Friday Morning. Sheesh!
Everything 4 sets of 10 reps
2 minutes rest after each couplet and after each set
Back Squat @ 135lbs
Thick Bungee Starts - Start in lunge position and step forward
Hack Squats @ 135, 135, 155, 165, 185lbs
Wall Ball Lunges - Start in deep lunge position and accelerate up to thrust wall ball to 10 ft mark, catch wall ball while dropping back into lunge position. Alternating legs.
Bridge w/ 25lbs plate on hips
Large Blue Box Jumps
Toe on bench split single Leg Goblet Squats to toe 10 each leg. @ 35lbs KB
Partner Pulls Backward run length of weight room
After each couplet round (4) sets Complete an ab set from below
5 sets of 20 Bicycles and 4 sets of 20 mountain climbers
Or
50 Hollow Rocks
Or
1 minute x 2 Side Plank RT/LT
Or
1 min x 2 Sets Cry Baby's
I did better than I thought I would for as fatigued as I am. Two leg workouts in 40 hours. Holy Moley. Not mention all the leg work in the CrossFit Friday Morning. Sheesh!
Friday, June 23, 2017
PM Biceps and Triceps
Triplets and Couplets Strict Rest
First set - Triplet
4 Rounds of this triplet
14 reps of these sets
Pull-ups - wide - medium - normal grip
Barbell Curls - wide - medium - narrow grip - 75lbs
Dips
45 Seconds rest between sets
90 seconds rest before next triplet
4 sets 12 reps - 8 reps - 12 reps - 8 reps - light / heavy set up
Smash Curls - 45lbs/55lbs
Skull Crushers - w/ Dumbbell this time
Alternating reverse elbow in rows leaning forward on incline bench
45 Seconds Rest between sets
90 seconds rest before next couplet
3 Sets of 10 reps
Rope Curls w/ 45lbs plate on barbell
Overhead Tricep Press @ 60 and 65lbs
30 seconds rest between sets
90 Seconds before next couplet
3 sets of 8 reps
Seated Recline bench Curls - Thumb out on way up Thumb in on way down @ 20/25lbs
Diamond Push-ups w/ chain around neck
30 seconds rest
90 seconds Rest before last exercises
Laying down Dumbbell Triceps Extensions @ 15lbs probably could have used 20lbs
Right arm first then left arm
10 Single arm normal
10 Single arm across chest
10 Single arm palm down Extensions
90 seconds
Barbell Curls @ 75lbs
7 - regular
7 - slow
7 - shoulders to hips
7 - legs to hips
As with last time first set was rough. Good workout though.
First set - Triplet
4 Rounds of this triplet
14 reps of these sets
Pull-ups - wide - medium - normal grip
Barbell Curls - wide - medium - narrow grip - 75lbs
Dips
45 Seconds rest between sets
90 seconds rest before next triplet
4 sets 12 reps - 8 reps - 12 reps - 8 reps - light / heavy set up
Smash Curls - 45lbs/55lbs
Skull Crushers - w/ Dumbbell this time
Alternating reverse elbow in rows leaning forward on incline bench
45 Seconds Rest between sets
90 seconds rest before next couplet
3 Sets of 10 reps
Rope Curls w/ 45lbs plate on barbell
Overhead Tricep Press @ 60 and 65lbs
30 seconds rest between sets
90 Seconds before next couplet
3 sets of 8 reps
Seated Recline bench Curls - Thumb out on way up Thumb in on way down @ 20/25lbs
Diamond Push-ups w/ chain around neck
30 seconds rest
90 seconds Rest before last exercises
Laying down Dumbbell Triceps Extensions @ 15lbs probably could have used 20lbs
Right arm first then left arm
10 Single arm normal
10 Single arm across chest
10 Single arm palm down Extensions
90 seconds
Barbell Curls @ 75lbs
7 - regular
7 - slow
7 - shoulders to hips
7 - legs to hips
As with last time first set was rough. Good workout though.
Campus CrossFit
Kids did 800 meter warm up. A few did 1 mile.
Primary Playground - Rode Bike
100 Lunges
Weight Room
20 KB Swings - I used 55lbs
50 Crunches - I did 100
Intermediate Playground - Rode Bike
1 Set monkey bars - I did the whole ring around the tall circular set
Pull-ups HS - 10 MS - 5
Weight Room
20 SDLHP - I used 55lbs
50 Crunches - I did 100
Far Soccer Goal - Ran
25 Jump and touch top of goal alternate arms
Weight Room
20 KB Swings - I used 55lbs
50 Crunches - I did 100
High School Flag Pole - Ran
Push ups 10 narrow 10 wide 10 narrow 10 wide
Weight Room
20 KB Swings - I used 55lbs
50 Crunches - I did 100
Kids did 800 or mile cool down
No Toes to bar today for kids
I did 20 Toes to bar
Yesterday's bungee partner Pulls whooped me. I was toast for this one this morning.
Primary Playground - Rode Bike
100 Lunges
Weight Room
20 KB Swings - I used 55lbs
50 Crunches - I did 100
Intermediate Playground - Rode Bike
1 Set monkey bars - I did the whole ring around the tall circular set
Pull-ups HS - 10 MS - 5
Weight Room
20 SDLHP - I used 55lbs
50 Crunches - I did 100
Far Soccer Goal - Ran
25 Jump and touch top of goal alternate arms
Weight Room
20 KB Swings - I used 55lbs
50 Crunches - I did 100
High School Flag Pole - Ran
Push ups 10 narrow 10 wide 10 narrow 10 wide
Weight Room
20 KB Swings - I used 55lbs
50 Crunches - I did 100
Kids did 800 or mile cool down
No Toes to bar today for kids
I did 20 Toes to bar
Yesterday's bungee partner Pulls whooped me. I was toast for this one this morning.
Thursday, June 22, 2017
PM - Partner WOD w/ Daniel - bungee chord pulls
We did 10 x 70 yard pulls on the football field.
We each had on a harness with 5 of the big bungees attached. Man this was a rough one. First 5 were 60 second rest. Then 5 min rest. Last set of 5 we took 90 seconds rest. We were both hurting. By number 8 I did not think I was going to be able to finish. 30 seconds after my last interval I was just over 200 beats per min.
Great workout.
We each had on a harness with 5 of the big bungees attached. Man this was a rough one. First 5 were 60 second rest. Then 5 min rest. Last set of 5 we took 90 seconds rest. We were both hurting. By number 8 I did not think I was going to be able to finish. 30 seconds after my last interval I was just over 200 beats per min.
Great workout.
AM - 7 mile Hard ride on hills - red barn loop
Good hard ride on red barn loop. Legs toast after 7 mile hill.
Wednesday, June 21, 2017
Shoulder Sets
4 sets of 10 Ribbons - 25lbs, 35lbs, 35lbs, 45lbs plates
5 sets of 6 Reps
Alternating Dumbbell Shoulder Press
90 seconds rest between set
4 sets AMRAP (max 20 reps)
Dumbbell Shrugs (heavy)
60 seconds rest
4 sets of 10
Lat Shoulder raises - chain each arm
Dumbbell Laying supermans
Incline reverse Flys chest on incline bench
45 seconds rest
4 sets of 10
Double arm Landmine Press @ 45lbs each bar - these about did me in.
KB SDLHP w/ chain wrapped through to floor standing on small box
Y's Dumbbell Shoulder Press
30 seconds rest
3rd set on these was rough by 4th set I had to get fighting mad to get through the landmine Press
5 sets of 6 Reps
Alternating Dumbbell Shoulder Press
90 seconds rest between set
4 sets AMRAP (max 20 reps)
Dumbbell Shrugs (heavy)
60 seconds rest
4 sets of 10
Lat Shoulder raises - chain each arm
Dumbbell Laying supermans
Incline reverse Flys chest on incline bench
45 seconds rest
4 sets of 10
Double arm Landmine Press @ 45lbs each bar - these about did me in.
KB SDLHP w/ chain wrapped through to floor standing on small box
Y's Dumbbell Shoulder Press
30 seconds rest
3rd set on these was rough by 4th set I had to get fighting mad to get through the landmine Press
Tuesday, June 20, 2017
PM Partner WOD with Daniel
30 Seconds Blast of movement 60 Seconds of Rest
Set timer to chime at 30 Seconds
15 Rounds
1 - Ball Slams
2 - Bicycles
3 - Aerodyne Stationary Bike
4 - Side Crunches
5 - Heavy Rope Jumps
6 - Sit-ups w/ a twist
7 - Wall Slams Rt/Lt 15sec each side
8 - Ring Mtn Climbers
9 - Bar Over Burpees
10 - Toes to bar
11 - Thrusters @ 95lbs
12 - Russian/Mason Twists
13 - Tire Slams w/ Sledge Hammer
14 - Crunches
15 - Heavy Bag Blast
Just what the Dr. ordered. I came in feeling miserable. By the end I left feeling better than I had all day. Daniel is great at putting these together.
Set timer to chime at 30 Seconds
15 Rounds
1 - Ball Slams
2 - Bicycles
3 - Aerodyne Stationary Bike
4 - Side Crunches
5 - Heavy Rope Jumps
6 - Sit-ups w/ a twist
7 - Wall Slams Rt/Lt 15sec each side
8 - Ring Mtn Climbers
9 - Bar Over Burpees
10 - Toes to bar
11 - Thrusters @ 95lbs
12 - Russian/Mason Twists
13 - Tire Slams w/ Sledge Hammer
14 - Crunches
15 - Heavy Bag Blast
Just what the Dr. ordered. I came in feeling miserable. By the end I left feeling better than I had all day. Daniel is great at putting these together.
AM CardioCrossFit The Threes
Kids did 1 mile warm up
THE THREES
Rounds MS - 4 HS Girls - 5 Boys 5 or 6
600 meter run
3 Burpees
3/3 Turkish-get-ups @ 45lbs Barbell
9 Body Squats To Toes
12 Iron Crosses @ 10 lbs plates
15 Jack Hammers
When done with above
20 Toes to bar
100/100 Mirror Runs
1 to 2 mile cool down
THE THREES
Rounds MS - 4 HS Girls - 5 Boys 5 or 6
600 meter run
3 Burpees
3/3 Turkish-get-ups @ 45lbs Barbell
9 Body Squats To Toes
12 Iron Crosses @ 10 lbs plates
15 Jack Hammers
When done with above
20 Toes to bar
100/100 Mirror Runs
1 to 2 mile cool down
6/19/17. Chest / Triceps
Superset Couplets
Couplet 1 - 12 reps
4 Sets - Dumbbell Flys - flat to incline bench 55, 60, 65, 65
3 Sets - Ring Supine Rows - Chest - Neck - Eyes
45 Seconds Rest after each Couplet/superset
90 Seconds rest before next Couplet
Couplet 2 - reps - 12, 10, 8, 8
Chain over shoulders to floor - Dips
Wide spaced Ring Pull-ups - these sucked
45 Seconds rest after each Couplet/Superset
90 Seconds rest Before next Couplet
Couplet 3 - reps - 10, 10, 10, 10
Ring Flys
Rope Rows - Barbell had 45lbs plate on
45 Seconds rest after each Couplet/Superset
90 Seconds rest before next Couplet
Couplet 4 - reps - 8, 8, 8, 8, 8
Ring Push-ups with chain
Lawn Mowers alternating arm leaning on bench
30 Seconds rest after each Couplet/Superset
90 Seconds rest before next Couplet
2 sets
20 Sand Bag Push-ups - Drag Sand bag under Body at top of Push-up
40 KB Swings @ 45lbs - we only did 1 set of Swings- push ups sucked it out of us.
No Rest
Couplet 1 - 12 reps
4 Sets - Dumbbell Flys - flat to incline bench 55, 60, 65, 65
3 Sets - Ring Supine Rows - Chest - Neck - Eyes
45 Seconds Rest after each Couplet/superset
90 Seconds rest before next Couplet
Couplet 2 - reps - 12, 10, 8, 8
Chain over shoulders to floor - Dips
Wide spaced Ring Pull-ups - these sucked
45 Seconds rest after each Couplet/Superset
90 Seconds rest Before next Couplet
Couplet 3 - reps - 10, 10, 10, 10
Ring Flys
Rope Rows - Barbell had 45lbs plate on
45 Seconds rest after each Couplet/Superset
90 Seconds rest before next Couplet
Couplet 4 - reps - 8, 8, 8, 8, 8
Ring Push-ups with chain
Lawn Mowers alternating arm leaning on bench
30 Seconds rest after each Couplet/Superset
90 Seconds rest before next Couplet
2 sets
20 Sand Bag Push-ups - Drag Sand bag under Body at top of Push-up
40 KB Swings @ 45lbs - we only did 1 set of Swings- push ups sucked it out of us.
No Rest
Saturday, June 17, 2017
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.
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
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
Thursday, June 15, 2017
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.
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.
Tuesday, June 13, 2017
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.
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.
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.
Sunday, June 11, 2017
Body Squats, Lunges, Toe raises, Crunches
200 Body Squats
200 Lunges
300 Toe raises
600 Crunches
Did while cooking dinner. Broke into Sets.
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.
Friday, June 9, 2017
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.
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.
Thursday, June 8, 2017
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.
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.
Tuesday, June 6, 2017
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
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
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
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
Saturday, June 3, 2017
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.
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
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
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
Tuesday, May 30, 2017
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.
Monday, May 29, 2017
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.
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!
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.
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
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
Monday, May 22, 2017
Subscribe to:
Posts (Atom)
