Chest and arms

Heavy Bag, Abs, Jump Rope, Med Ball Slams

5 Rounds
1 minute Heavy Bag
100 Jump Rope Singles
20 Butterfly Sit-ups
10 Ball Slams overhead to floor @ 20lbs
20 Sit-ups w/ a Twist
10 Wall Slams overhead one step to wall.  5 right/5left @ 20lbs
1 min Rest

Did this one very quickly while girls ran.  Snow day.
Energy and rhythm was decent for first 2 Rounds.  Then things deteriorated pretty quickly.

Legs

Couplets

4 Sets of 10 Reps
Squats
Bungee Jumps - bungee on each side of rack, put over shoulders and jump up onto stacked plates.
2 Minutes Rest

4 X 10
Step-ups
Hack Squats
1:30 Rest

4 X 10
Goblet Split Single Leg Squats
Single Leg Ring Squats
1 min Rest

4 X 12
HamString Push-ups
Heavy Farmers Walk High Knees

Triceps and Biceps Fast workout yet again

Murph and Plyometrics

Legs!

Couplets

4 Sets of 10 Reps
Squats
Bungee Jumps - bungee on each side of rack, put over shoulders and jump up onto stacked plates.
2 Minutes Rest

4 X 10
Step-ups
Hack Squats
1:30 Rest

4 X 10
Goblet Split Single Leg Squats
Single Leg Ring Squats
1 min Rest

4 X 12
HamString Push-ups
Heavy Farmers Walk High Knees

Triceps and Biceps fast workout

1/5/18 Fartlek Friday

Triceps/Shoulders/Biceps - Short CrossFit

Couplets/Quadruplets

1/2/18 short WOD

Year to date WOD

Supposed to be a 3 Rounder I could only get 1 round done after the massage.

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

1/2/18 deep tissue massage

This beat the tar out of me.

Death By Sit-ups - Annual New Years Day Workout - Year 5 I think

Got 30 Rounds done.  Hit my 30th rep at the buzzer.  Feet were semi anchored under sofa in basement.  Whole family did this one.  I will look back and try and post all my rep totals from each year previous.

I think 466 total Butterfly sit-ups.

Set up - 1 sit-up the first min Rest the remaining part of the min.  2 sit-ups the second Mom and increasing reps each progressing minute until failure to finish reps inside the minute.

It was -5 degrees this am with windchill at -20.  We hung out inside.  By 5pm it was up to a balmy 12 degrees.  It is now 6:50 as I post this and it is already down to 8 degrees.

We waited until 5 to go out.  I walked a mile plus and the girls all ran a mile or so.  We needed some fresh air.  It actually felt good.  We were all bundled up.

2018 - 30 Rounds - feet anchored
2017 - 26 Rounds - I posted that my abs were shredded from GHD’s the previous 2 workouts completed just to keep the streak alive.
2016 - 31 Rounds 31 Reps of round 32 - feet anchored
2015 - 32 full and 29 Reps of round 33 - feet anchored
2014 - did not do for some reason
2013 - 31 Rounds - feet not anchored
2012 - 30 Rounds - did in February

LEGS

Couplet Super Sets

Reps per set 18 - 18 - 16 -14
Double Bungie Squats to a toe
Reps per set 12 - 12 - 10 - 8
Back Squats @ 135
90 Seconds Rest

Reps per set 12 - 12 - 10 - 8
Hack Squats @ 135
Reps per set per Leg 12 - 12 - 10 - 10
Heavy Weighted Step ups short box w/ 40lbs Dumbbell
75 Seconds Rest

Reps per set per Leg 12 - 10 - 8 - 6
Weighted Lunges @ 30 and 25lbs Dumbbells
Reps per set 4 x 14
Back Extensions
60 Seconds Rest

Reps per set 4 x 12
HamString Push-ups
Reps per set 4 x 40rep
High knee wall push sprints
30 Seconds Rest

Really good design today.  Daniel put together a good one.  Liked the flow.  Legs are tired but not shredded like they have been.  At least that is how they feel now.

12/30/17 PM - Arms/Abs

Triplets in Super Sets

3 Sets
10 - Supine Rows
10 - Dips
50 - Bicycles
90 Seconds Rest

3 Sets
10 - Rope Curls @ 45lbs plate on end of bar
10 - Nose Breakers w/ Caber bar @ 65lbs
50 - Crunches
90 Seconds Rest

3 Sets
10 - Hammer Grip Curls w/ Caber Bar @ 65lbs
10 - Overhead Tricep Extensions w/ Caber Bar @ 65lbs
25 - Jack Hammers
90 Seconds Rest

3 Sets
10 - Rope Push-ups
10 - Dumbbell Hammer Hammer Grip Curls
90 Seconds Rest

Arms were swollen and toast after this one.  Done in roughly an hour.

12/29/17 Fartlek Friday 5 plus miles with the kids.

AM WOD

4 Rounds
1 minute Heavy Bag
50 Bicycles
25 Overhead Triceps Dumbbell Extensions
50 Crunches
25 Chest Dumbbell Flys - 12 Thumb Up, 12 Palm Up
25 Sit-ups w/ a Twist
1 minute Rest

Caleb, Hunter, Brett came in and did Plyometrics.  After I ran them through that I did this.

AM Family Workout, Walk and CrossFit

Temperature was 3 degrees

Girls ran I walked a mile or so.

Back to house

I did 4 Rounds Girls did 3 Rounds
10 Burpees
10 Windshield wipers
10 Body Squats to a toe
10 Jack Hammers
10 Push-ups
50 Crunches
10/10 Stair Lunges

AM Walk while girls were on run then stair repeats on bleachers

12/25/17 evening run/walk with the girls

PM Legs and Abs before Christmas Eve dinner

3 Rounds of each Couplet

3 Rounds
4 Reps - Stairs run
100 Crunches
1 min Rest
Splits
1 - 1:50
2 - 1:52
3 - 1:53

2 Minutes Rest

3 Rounds
15 Goblet Squats @ 45lbs
100 Crunches
1 min Rest
1 - 1:34
2 - 1:31
3 - 1:31

2 min Rest

3 Rounds
12 Single Leg Goblet Squats @ 20
100 Crunches
1min Rest
1 - 2:10
2 - 2:10
3 - 2:08

2 min Rest

3 Rounds
10 Med Ball Thrusters Y - up to right = 1, Down and up to left = 1
100 Crunches
1 min Rest
1 - 1:14
2 - 1:11
3 - 1:05

Really hurt my back yesterday doing the Plyometrics with the girls.  Hoping it clears up quickly.

AM Plyometrics, Short WOD

2 Rounds
2 Burpees
25 Ball Slams @ 20lbs
2 Burpees
25 KB Swings @ 45lbs
2 Burpees
25 Wall Ball @ 20lbs
2 Burpees
25 SDLHP @ 45lbs
3 min Rest

1 full set of Plyometrics with Anna, Emily and Jen @ weight room

12/22/17 Fartlek with Caleb, Will, Charles

12/19/17 Plyos with the kids, 50 Ball Slams @ 20 lbs ball

Legs

Leg Couplets

4 Rounds of 12 Reps
Heavy Goblet Squats @ 70lbs Dumbbell / Wall Ball 20lbs Ball

4 Rounds of 12 Reps
Single Leg Ring Squats 12rt/12lft / Reverse Walking Lunges 12rt/12lft

4 Rounds of 12 Reps
Single Leg Bench Goblet Squats @ 35lbs KB 12Rt/12lft / KB Suitcase hold high knees 12rt/12lft

4 Rounds
Partner Harness Pull Forward / Partner Harness Pull Reverse

Daniel and I were wanting a shift of exercises.  Some old things but some new.  I was exhausted after this one.

Upper body quadruplets 4 Sets of 3 Rounds each set

3 Rounds
1 min Heavy Bag
15 Curls - Hammer Grip Caber Bar - @ 65lbs
15 Triceps Extensions laying on bench Hammer Grip w/ Caber bar @ 65lbs
15 Butterfly Sit-Ups
1 min Rest or less after each round

3 Rounds
12 KB Curls
12 Overhead Triceps Extensions
12 Oblique’s 12 each side
1 min Heavy Bag
1 min or less Rest

3 Rounds
15 Dumbbell Flys on bench palm up
15 Deltas - @ 50lbs KB
25 Bicycles
1 min Heavy Bag
1 min or less Rest

3 Rounds
1min Heavy Bag
50 Crunches
Military Push-Ups
Dumbbell Flys w/ Thumb up
1 min or less Rest

12/15/17 - GHD’s w/ weight, Shrugs, Around the world, Tricep Extensions with plate

4 Rounds
10 GHD’s with a twist, with 10lbs plate - 2 Rounds w/ a 25lb plate
10 Around the world w 35lbs plate
10 Overhead Triceps Extensions
10 Shrugs w/ 80lbs Dumbbells

Round 2 I used a 25lbs plate for the GHD’s.  Core tired by number 6 as I would touch the ground with the plate and pull it back over my head I would bust my head on the base of the GHD rack.

12/14/17 Plyometrics

12/12/17 Plyometrics and The Filthy Fifty

12/10/17 Legs

Couplet 1
Hack Squats (14 - 12 - 10) Reps
1 Leg Dead Lift (10 - 12 - 14) Reps
2 min Rest after each set

Couplet 2
(14 - 12 - 10) Reps
Squats - Back Squat
Weighted Step-Ups @ 35lbs - 14 each leg, etc
90 Seconds Rest

Couplet 3
Sets of 15 Reps
Ninja Jumps Soft Box
Long Lunges - reach w/ each step
60 Seconds Rest

Triplet 4
Sets of 15
HamString Push-Ups
Back Extensions
GHD’s
45 Seconds Rest

A few min rest then we jumped into a short CrossFit

3 Rounds
Back against wall, wall slams in an X shape.  5 at right hip, 5 at left hip 5 over left shoulder 5 over right shoulder.
Heavy Bag Carry Down and Back full weight room
10 Med Ball Slams
30 Second Blast on Stationary Bike


Good to be back in with Daniel Today.

MTCCCA Meeting - WOD

Year to date workout.  Found out I am way out of shape or I’m not feeling good.  Though I thought I was feeling fine.  Last year was 10 Rounds this year was 5 Rounds.

10 min Stationary Bike

5 Rounds
10 Hammer Grip Pull-Ups
5/5 Weighted Step-Ups @ 45lbs per arm
10 Weighted Sit-Ups @ 25lbs plate on steep decline bench round 2,3,5 were with a twist at top.
10 Walking Lunges
2 min Rest

After workout - 5 minutes Stationary Bike

Did not take splits.

No fire today.

Drills, Plyometrics, Assender

Started the day with these drills and finished with the Assender.
Warm up drill day -
Lateral shuffle - lines of cones forward progression - good body position drop hips - running with lines of cones
Lateral shuffle - lines of cones forward progression - 360deg turn at end of each line of cones as progression is made forward
Lateral Shuffle  / break down touch floor at end of cone forward progression on shuffle around next line of cones
Forward and reverse shuffle to turn and progression forward - running with lines of cones


Bounding Plyometric choice list
4 to 5 sets of each movement
Two foot hop (ankle flex) dbl leg hop
Dble foot ankle flex side to side hop
Tuck jump knees up hug knees
Tuck jump knees up / butt kick with heels
Split squat jump/ high arm - tall torso
Double leg front cone hop
Diagonal cone double leg hops

4 Rounds
1 - Med Ball box jump burpee
2 - Pull-ups - Ebow hurting, subbed in Caber bar Curls @ 75lbs
3 - Burpee Pull-ups - subbed in Curls and reg Burpees 
4 - Barbell Burpees (man makers), @ 75lbs
5 - Thrusters - 75lbs
6 - Supine Rows
7 - Wall Balls @ 20lbs Ball 
8 - Back Extensions
9 - Body Squats
10 - Sit-ups - Butterfly 
2 min rest

Triceps Extensions, Jump Rope, MedBall Explosive Throws, Crunches

4 Rounds
20 Hammer Grip Caber Bar Standing Overhead Extensions @ 45lbs
100 Jump Rope Singles
25 Medicine Ball Explosive Throws - Full Squat Throw as high as possible @ 20lbs Ball
100 Crunches
Rest

Did not take splits

Heart was at 160 beats per minute after the med ball stuff.

Turkish-get-ups, Butterfly Sit-ups, Body Squats

30 Turkish Get Ups @ 45lbs barbell
Broke into Sets of 10

Then

4 Rounds
25 Sit-ups
25 Body Squats

No rest as fast as possible.  No splits.  Had running watch.  First round was well under 1 min.  Next few were a bit over.  Ended up somewhere total time of 4 min 50 or less.

Heavy Bag, Ninja Jumps, Hammer Curls w/ Caber bar, Dumbbell Hammer Grip Chest Flys, GHD’s

5 Rounds
1 min Heavy Bag
6 Ninja Jumps
20 Hammer Grip Curls w/ Caber Bar @ 45lbs
20 Hammer Grip Dumbbell Chest Flys @ 15lbs dumbbells
12 GHD’s

No splits this year.

Legs

Couplets 

3 Sets of 10 Reps 

Back Squats a to g - @ 135lbs 

Weighted Step ups @ 35lbs KB

100 Crunches 

90 Seconds Rest 

Lateral Goblet Squats @ 35lbs - 10 each leg

Suitcase Carry Walking Lunges- 10 each leg 

50/50 side Crunches 

HamString Push-ups/Russian Falls

HamString Bridge - 10 Reps each leg 

Back is quite sore.  The back Squats beat me up from the start.  Crazy aspect is that I owned these from the start last week.

4/25/17 Jump Rope, Heavy Bag, GHD’s, Weighted Elevated Lunges

4 Rounds
100 Jump Rope
2 min Heavy Bag
15 GHD’s
10/10 Weighted Elevated Lunges
1 min Rest

Turkey Trot

Girls Ran.  I walked with Missy.  Ran a little bit.  Legs are still beat from the leg workout earlier this week.

Chest/Arms

4 Sets of Couplets

4 Sets of 10
Barbell overhead Shoulder Press @ 75lbs
Dumbbell side Extensions @ 15lbs each arm
100 Crunches
90 Seconds Rest

4 Sets of 20
Hammer Curls on Caber Bar @ 45lbs
Overhead Triceps Extensions w/ Caber bar @ 45lbs
25Rt/25Lft Obliques
90 Seconds Rest

4 Sets of 20 / 10
20 - Dumbbell Hammer Grip Deep Chest Flys @ 15lbs per arm
10 - Fist in Hammer Grip position Wide Deep Push ups 10 Reps
90 Seconds Rest

4 Sets of 15 Reps
Overhead Triceps Extensions Laying on Bench Hammer Grip Caber bar @ 45lbs
Hammer Close Grip Chest Press with Caber bar @ 45lbs

Legs - The second half

2 Couplets

4 Sets of 10 Reps
Single Leg Goblet Squats to a toe other leg on bench @ 35 lbs
Weighted Calf Raises Single Leg  @ 40lbs Dumbbell
90 Seconds Rest

Then

4 Sets of 10 Reps
HamString Push ups / Russian Falls
Weighted Single Leg Bridge @ 35lbs plate

Legs - 1/2

Couplets
4 Sets of 10 Reps
A to G Back Squats to toe @ 135lbs / KB Weighted Single Leg Step-ups to a toe @ 45lbs
90 Seconds Rest

4 Sets of 10 Reps
Single Leg Ring Squats / Weighted Lunges 30lbs each arm

Had 2 more Sets of Couplets.  I shut down early.  It has basically been 3  weeks with little to no activity.  Body was beginning to fight me.  Shoulders / everything was hurting over the last week.  Just 2 days of activity leading into this and I am already feeling better.  I tried to do a jog across the weight room and my legs fought me after these two sets.  That is why I shut down.

GHS’s, Heavy Bag Carry, St. Louis Slams, Heavy Bag

5 Rounds
15 GHD’s
Heavy Bag Carry, Down and back x 2, first 3 Rounds I forgot the second down and back
20 St. Louis Slams @ 20lbs

150 Punches Heavy Bag

1 minute Rest

11/18/17 Movement at the weight room

warm up
15 GHS’s
Heavy Bag
100 Jump Rope
15 GHD’s
100 Jump Rope
20 Overhead Triceps Extensions @ 45lbs
30 Hammer Curls @45lbs
30 Hammer Grip flys
100 Crunches

11/12/17 hanging tree stand, dragging buck out of the woods

sore for days after

State Cross Country Meet

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