6/10/14 PM WOD DB Lunges, Bicycle Crunches, Frog Jumps, GHD's, 20 Sec Wall Sit, Farmer Carry

4 rounds
Dumbbell Lunges DOWN
50 Bicycle Crunches
Frog Jumps BACK
15 GHD's
20 Second Wall Sit
Walk to far side and pick up weight for Double Farmer walk back
60 Seconds rest

Splits
1 - 2:24
2 - 2:16
3 - 2:08
4 - 2:04
Total - 11:54

Good workout.  We would split on a few exercises but then even back up by the wall sit.

6/10/14 AM WOD

I was beat from yesterday so I just kind of flowed through the workout.  I only ran a little.  Most of the time I was partnering up with the kids that got separated from their partner for the burpees.

8 Rounds
4 Partner Burpees - one person is in push-up hold top position while other is doing 4 burpees jumping over the down person.  Then switch.
4 Goblet Squats - @ 55lbs
44 Butterfly Sit ups

After Workout
25 Toes to bar

6/10/14 AM WOD Frog Jumps, Grass Hoppers, 1 arm SDLHP, Burpees, Tire Slams

4 Rounds
400 meter  Run
Frog Jumps
20 Grass Hoppers
20 1 Arm SDLHP's - Alternate each arm 10rt, 10lt
10 Burpees
20 Tire Slams 10 each side

After WOD
100 mirror runs
25 toes to bar

6/9/14 Curls, Supline rows, Dead Hang pull-ups, Kipping pull-ups, Jump ropes, Burpee pull-ups

Straight bar curls
10 x 65
10 x 75
10 x 85
8 x 95
4 x 95

Our WOD focused on arms, back and the number 7.

7 Rounds
7 - Supline pull-ups
7 - dead hang pull-ups
7 - kipping pull-ups
21 - Double -unders
7 - Burpee Pull-ups
70 seconds Rest

Splits
1 - 1:45
2 - 2:11
3 - 3:20
4 - 3:41
5 - 4:02
6 - 4:03
7 - 3:06
Total time - 29:12 w/rest

Posting this a week plus after doing this workout I can honestly say this was a tremendous drain on the system.  The dead hangs were tough but the Supline rows put the hurt on me for easily 5 days.  I tried to do some workouts that engaged the upper torso just to be able to warm them up enough to move them.

6/6/14 PM WOD - Ball Slams

Power Matrix Bench
135 x 10
165 x 8
190 x 5
205 x 3
225 x 1
225 x 1
225 x 1
205 x 5

WOD was Death by Ball slam.  So 1st minute was 2 burpees + 1 ball Slam, 2nd minute was 2 burpees + 2 ball slam, 3rd minute has 3 ball slams ...

 Daniel and I did this for 41 minutes.  Both of us were really hurting by the end, Daniel said he wanted to get to his age and I started thinking I would like to hit mine.  It was great Daniel stuck with me to the end. Daniel said if his life depended on it, he could have done one more.  I have to agree but man this was a rough one.  I some how got out of this one with no blisters.

Total was 82 burpees and 906 ball slams.  I felt this one for days. 

6/6/14 Morning WOD with Cardio kids

4 rounds
400 meter run
Forward Roll
20 KB Swings
20 Push-ups - Hand Release
20 Lever Pull Sit-ups

After workout 25 Toes to bar

I ran 400 meters each round.  I am sore but not to bad.  Pretty happy with being able to get a run.

6/4/14 Partner WOD

Front Squat
135 x 10
145 x 8
155 x 6
165 x 4

This one was a buddy workout with Daniel.  One of us would do barbell Turkish Get-ups while the other did the following and we would trade back and forth for four rounds.

30 back extensions
20 Wire Walks (Dipping under and stepping over tight jump ropes)
10 Tire fips with a jump, up, in, up, out, the middle (small tractor tire)

Great workout.  Really enjoyed this.  I can't remember how many Turkish Get-ups per round but they were solid. We both did the same number each round.  Each setting the bar for the next guy.
Turkish Get-ups
1 - 9
2 - 12
3 - 12
4 - 12

Splits
R 1 - 3:12
D 2 - 3:14
R 3 - 3:25
D 4 - 3:38
R 5 - 3:16
D 6 - 3:29
R 7 - 2:59
D 8 - 3:08
Total time - 26:25

6/3/14 Curls, Pull ups, Lunges, Ball Slams, knees to chest, Jump rope

5  Rounds
10 Pull ups
10 lunges
10 Ball Slams
20 knees to chest
80 Jump rope singles
1:30 rest

Splits
1 - 2:30
2 - 2:25
3 - 2:14
4 - 2:15
5 - 2:13
Total time with rest - 17:08

June 3 AM with Cardio kids

4 Rounds
400 meter run
20 KB Swings
20 Push-ups - hand release
20 Lever Pulls

After WOD - 25 Toes to bar

June 2nd Wall walks, Frog Jumps, SDLHP's, PLATE PULLS

4 Rounds
5 Wall Walks
Frog Jumps down and back
10 SDLHP's
PLATE PULL - Down and back

State Track meet workouts, Hill runs, Table jumps, Burpees, Butterfly Sit ups

Stationary bike

I think this is what we did.  This one is lost too.

5 Hill runs about 150 meters by hotel

5 Rounds - Partner WOD
1 man does KB Swings, Burpees, Table Jumps while the other man does Butterfly situps

I think it was 10 of each and we ended up with 40 give or take butterfly sit ups

State Track meet workouts 5/30/14, Swimming, Push-ups, Stationary bike

5 Rounds
25 meter swim
25 push-ups

Splits are gone

5/28/14 Pull ups, Walking push-ups, GHD's, SDLHP, Sled Push

Did this early before work day, Jen's birthday party tonight
Bench Press
Matrix

4 Rounds
16 Pull-ups
16 Walking Push-ups, More of a had jump on either side of a line
16 GHD's
16 SDLHP's
1 Down and Back Sled push
2 min rest

The long rest was needed.  We were shot by the end of each round.  I felt like I was going to die after round 1.

KB Swings, Jumping Jack Push ups, GHD's, SDLHP, Plate Push

5 Rounds
10 KB Swings @ I think 55lbs
10 Jumping Jack Push ups
10 GHD's
10 SDLHP's @ I think 55lbs
Plate push - Down and back w/ 45lb plate
1 min Rest

1 - 1:40
2 - 1:40
3 - 1:43
4 - 1:43
5 - 1:38
Total time w/ rest - 12:27

On my own a few days later

4 Rounds
10 Box Jumps - tall black box
15 Toes to bar
20 Tire Slams - 10 rt/10lt sides
10 Pull ups
50 Jump ropes Singles
40 Tire Punches - 20 Rt Jabs, 20Lt Jabs
1 Sled Push
1 min rest

Splits
1 - 3:30
2 - 4:08
3 - 4:10
4 - 3:47
Total time with rest - 19:37

Early May Punching bag and other things

Again hung heavy bag

Jabs / Kicks
????????
????????
????????

A good workout but can't remember most of it.

Some time in Early May ROCKY WOD

 Pulled out the heavy punching bag
Cant remember how many rounds but here is a rough estimate of what Daniel and I did.

I think 4 rounds
10 Right Jab
10 Left Jab
10 Right kick
10 Left kick
20 yards Rope duck unders
15 or 20 GHD's
Jump rope ????/

I can remember this being a nice change and something we had never done before.  Possibly Daniel will remember some of the foggy areas.  There were a few workouts before this that are just gone.  I remember this one because it was so different.

Here we go again.

This year has been awful for not only working out but also posting.  Technology in my life has been awful.  My cell phone some how has lost the last month of workouts that I have done.  Not that there was stellar workouts but just not having them to post hacks me off.  I am going to piece what I can remember back together.

Long bike, push-ups, cold water challenge

Biked 14 miles with Jen crazy hilly
100 push-ups
Cold water challenge

4/18/14, 5 mile bike, short bench press, pull-ups , abs