11/3/17. Walk run course for state

10/30/17 Heavy Bag, Jump Rope

30 plus minutes Heavy Bag.  Hit for 5 to 8 min then break.

After each round of combos to Bag then sets of 100 Jump Rope Singles

Legs

Triplets 3 Sets of 10 Reps

Back Squat AtoG finish to toe
Weighted suitcase Dumbbell carry lunges 10 each leg
Crunches x 100

Weighted single Leg step ups 10 steps each leg
Single Leg ring Squats 10 each leg
Butterfly sit-ups x 30

Single Leg Goblet Split Squats Toe on Bench 10 each leg
Jump Rope Singles x 100
Obliques 25 right side 25 left side

When done with above cash out

3 Sets
30 Caber bar Hammer Grip Curls @ 45lbs
20 to 30 Caber bar overhead Triceps Extensions @ 45lbs
15 Dumbbell Shrugs @ 70lbs each arm

Legs are shot from all the running yesterday.  Knees are pretty sore.

Districts @ Warrensburg

Lots of running

Girls won
Guys got 2nd

Both girls qualified individually

Legs

Couplets
3 Sets of 12 reps
Front Squats
Weighted Suitcase Carry Lunges
90 Seconds Rest

4 Sets of 10 Reps
Weighted Step ups 10rt/10lft
1 Leg Squats with rings 10rt/10lft
60 Seconds Rest

3 Sets of 15 Reps
HamString Push-ups / Reverse Jump Backs
30 Seconds Rest

4 Sets of 10 Reps
Partner Pulls - Down only
HamString weighted Arches

This one put me on the floor.  The single Leg ring Squats were rough.

10/21/17 Moving Gravel

10/20/17 Moving Gravel

10/18/17 Heavy Bag, Jump Rope, Hammer Curls, Dumbbell Tricep Press

5 Rounds
Heavy Bag
50 Jump Rope Singles
30 Dumbbell Hammer Curls
30 Tricep Overhead Extensions

10/18/17 Long ride with kids

12 plus mile ride on Max Loop

This killed my elbows.

10/13/17 Lunges

Kids had repeat 800’s on the track

After I did 240 yards of Lunges barefoot on the Football Field.

10/12/17 Walked entire course at warrensburg. 3.1 plus miles

10/11/17 Long Bike Ride 11 Miles

10/10/17 Conference Meet

Lots of running.  Did not bring bike.

Won girls, guys varsity and JV.
6th straight title for the girls

Legs

Couplets

3 Sets per Couplet - 10 Reps per exercise
Couplet 1
10 - Back Squats to a toe
10/10 - Single Leg weighted Step-ups 10 each leg
Short Rest

Couplet 2
10 - Hack Squats

20 - Lunges

Short Rest

Couplet 3

10 - Box Jumps

10 - Body Squats to a hop

Short Rest

No couplet

10 Right Leg/10 Left Leg - Single Leg Goblet Squat to a toe @ 35lbs KB

Digging a massive hole

Heavy Bag, Flys, Jump Rope, Triceps, Hammer Grip Curls, Lunges, Crunches

Long warm up

3 Rounds
1 to 3 min Heavy Bag Combos
100 Jump Rope Singles
30 Hammer Grip Long chest flys @ 15 lbs dumbbells
30 Triceps Extensions @ 25lbs Dumbbell
30 Hammer Grip biceps curls @ 15lbs dumbbells
30 Suitcase carry Lunges @ 15lbs dumbbells
100 Crunches

No splits

My elbows are still killing me.  Trying to find something to do that does not hurt is impossible.

Heavy Bag, Triceps overhead Extensions, Hammer Grip bar Curls

Springfield Catholic Invitational

Digging holes for rose bushes

Felt like digging in Concrete

Chile Pepper Festival

Kids ran well today. Kelie plaqued - 7th place with an 18:24!

CrossFit with the kids

Kids ran 1 mile warm up

HS 5 Rounds
MS 4 Rounds
400 meter run
10 Burpees
20 Lever Pulls
10 Body Squat to a toe
50 Crunches
10 Iron Crosses
1 Set Tire Jumps 8 Jumps

20 Toes to bar
100/100 Mirror Runs

Shoulders and abs

Daniel was in doing chest and arms.  My elbows are still a mess.  I still can do very little.

Did 3 sets of 20 45lbs Shoulder Press
3 sets of 100 Single jump rope
3 sets of 20 of the following
Bend over reverse flys
Standing lateral Raises
Front Raises
3 sets of GHD's

5 min abs with the team

AM workout

Several rounds
Heavy Bag Combos
Jump Rope Singles
GHD's
Back Squats

Did not feel like doing much.
Did get a rolling sweat going by the end.

Hermitage Inv.,

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

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

Kids ran, Short Weightroom element, I hit Heavy Bag

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

9/14/17 Cross Country CrossFit

PM short ride, Heavy Bag work, then worked Combos with Luke and Caleb

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.

More T post driving

Driving T-Posts at the course

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

Homecoming parade. Got back to campus and Ran over a mile on the soccer field

9/7/17 Carthage inv

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.

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

SWCCCA Meet - Big day, over 1000 athletes competed

9/1/17 Meet Set up day. T-posts etc.

11 Plus mile ride Middle School loop

8/29/17 7 mile Fartlek

CrossFit 4

Legs - Super Sets

8/26/17 cleaning up weight room closet

Shoulders

7 Mile Fartlek 80 degrees

Amazing day again.

8/22/17 30 min Heavy Bag, GHD's, Jump Rope

CrossFit 3

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.

8/18/17 T-posts at the SBU CC Course

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.

Tuesday 8/15/17 Fartlek 6 miles

Team looked amazing again.

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.

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.

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

8/6/17

7/26/17 PM more hiking and climbing with the girls and the Mom

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.

7/24/17 White Water Rafing in Royal Gorge

7/23/17 PM - Hiking and Climbing at 11 Mile Canyon w/ Family

7/23/17 AM Hilly Ride while Girls got their run done

July 22nd PM Long Ride and Hike w/ Girls in Garden of the Gods

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.

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.

7/17/17 moving massive rocks in the yard

Still working on making the rock beds around the house.

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.

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.

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.

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

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.

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

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.

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.

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.

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!

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

Sunday 7/9/17 1st day of camp set up

Camp set up
Biked on run - Left out of camp - 30 plus minutes

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

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.

7/6/17 Hard Bike - Abs

8 miles on Red Barn

4 min ab set

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

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

AM Ride while girls ran

Middle School Loop Anna went 8 Emily went 7.

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

6/27/17 AM CardioCrossFit "The Two Parter"

6/26/17 PM Chest / Triceps

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.

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!

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.

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.

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.

AM - 7 mile Hard ride on hills - red barn loop

Good hard ride on red barn loop.  Legs toast after 7 mile hill.

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

AM 8 mile hard bike ride - 4 min ab set

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.

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

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