Run, KB Squat Clean-Goblet Squat, Dips, Jackhammers, Turkish get-ups

Ran 400 and my back is killing me so I did not run again.

4 rounds
20 KB Squat Clean-Goblet Squat (AtoG), (55lb KB)
20 Dips
20 Jackhammers
4 Turkish get-ups @ (55lb KB), 2 each side alternate

Pretty tired from yesterday.  My back is dang sore.  Hope things start to feel better.

Stretching with team then abs.  75 flat abs, 10 push-ups, 75 mason twists, 10 push-ups, 75 rope climbers, 10 push-ups.

For time:
15 reps - 55lb KB squat clean
30 Toes to bar
30 Box jump, 36 inch box - tall black one
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps 
30 Double-unders
135 pound Thruster, 15 reps - off rack
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

First exercise was supposed to be squat clean with 155lbs.  My back is killing me from sking this weekend.  I thought it best not to pull from the floor.  I did a few reps with 135 and it did not feel very good.  I adapted and did a KB clean from the floor up and in one motion of a goblet squat.  Mimicing a squat clean.  Kept the movement between my legs and centered.  A neat movement.  I will do it again.  I also upped the box jump height.  I did the big black box.  These felt good.  Again with the thrusters I did not want to come off the floor.  I put it up in the rack but still did full AtoG squats to over head with 135lbs.

I started a timer but my back started to hurt and feel out of wack by the burpees.  I just started to slow down and get focused.  

I also did a bunch of ab movements and push-ups at morning practice.  Sets of 25 abs and 10 push-ups.  I think 200 abs and 80 push-ups.

Run, SDLHP, Abs, Push-ups

600meter warm up
1200 meters
20 SDLHP (55lbs)
30 Bicycles
20 Push-ups (narrow)
800 meters
20 SDLHP (55lbs)
30 Crunchy Frogs
20 Push-ups (hand release)
600 meters
20 SDLHP (55lbs)
30 Grass Hoppers
20 Push-ups (wide)
400 meters
20 SDLHP (55lbs)
30 Bicycles
20 Push-ups (hand release)

40 TOES TO BAR

Did this one side by side with Emily.  Good time.

Run, Box and tire jumps, lunge thrusters, Lever pulls, Jumping Burpees,

4 Rounds for time of:
Run 600 meters
40 - Lunge thrusters - first two rounds used 40lb dumbells, last two rounds used 25lb dumbells
50 - Lever Pulls
10 - Jumpin Burpees
1 - Set of box and tire jumps all boxes and tires in a line 14 total jumps

The 40's hammered me so I had to reduce weight.  The kids ran 800 meters.  I did 6 because I am a sissy.  The running for me is the great equalizer.  Since I can't run worth a darn any more the kids just fly past me on the runs.  By the end of round one I was feeling the Lunge thrusters in my butt.  OUCH!  I did not time this but it took close to an hour, even for the fast kids they were closer to probably 45 minutes.

Run, Push-ups, SDLHP, KB Swings, Sit-ups

4 Rounds
600 meter run
20 push ups alter hands each round
30 SDLHP/KB Swings @ 55lbs, round 1 & 3 SDLHP, 2 & 4 KB swings
40 Lever Pulls, Sit-ups with a twist - round 1 & 3 LP's, 2 & 4 Sit-up w/ twist

Took it easy this am since the kids that went to camp ran 14 miles yesterday am.  I did not time this.

Short round of bench press
10 x 135
6 x 185
6 x 205
3 x 225
10 x 135

July 11th 5th day @ JBD

AM - Last day of camp
DAWT MILL - Rode 14 miles

July 10th 4th day of camp @ JBD

AM - 12 mile ride

PM - Float trip - I had a kayak and paddled my rear off.  When we got back I crashed in the tent for about 1 and 1/2.  I could not lift my arms.  My shoulders were hammered.  One heck of a shoulder workout.

July 9th 3rd day of camp @ JBD

AM 8 mile ride to Althea Springs soaked in spring for 10 min

PM 8 mile ride

July 8th 2013 Second day Camp JBD

AM
12 mile bike ride
PM
8 mile bike

PM WOD
For Time
100 SDLHP
Splits
1 - 1:49 = Completed 70
2 - 1:09 = Completed 30
Total time = 1:58

Finished off with
100 push-ups
500 Bicycles
50 Bench dips in trailer on rail

The last 2 100 blasts for time have been nice with the traveling.

July 7th 2013, First day of camp @ JBD

Biked 8 miles  (HILLS!!!!!!!!!!!!!!!!)

3 Rounds
Round 1
25 x 35lb KB Swings
25 x 55lb KB Swings
50 x Butterfly sit-ups
25 x Push-ups
Round 2
25 x 35lb SDLHP
25 x 55lb SDLHP
50 x Sit-ups with a twist
25 x Push-ups
Round 3
25 x 35lb KB Swings
25 x 55lb KB Swings
100 x Crunches
25 x Push-ups

I wanted a 4th round but I had to get up and get the tent together before the sun went down.  We spent all the set up time getting the girls tents up and going.

Early morning Bike, KB Swings, Abs, Push-ups

Rode 4 miles with Jen and the Puppies

Got back and did the following.
For Time:
100 KB Swings @ 55lbs for time.
Splits
1 - 1:51 = 60 reps
2 - 1:41 = 40 reps
Total time - 3:33

Ran to the lake with Mona for the following
25 - push-ups
100 - Bicycles
25 - push-ups
50 right side obliques, 50 left side obliques
25 - push-ups
200 - Reg crunches
25 - push-ups
Ran back to the house

Swim, Bike, Push-ups, Sit-ups

Swam in the lake a bunch with Emily early in the am.  She was practicing her strokes for swim team.
Then completed:
25 Push-ups
100 crunches
25 Push-ups
100 penguins
25 Push-ups
50 Sit-ups with a twist
25 Push-ups

Not sure what I did other than the swimming but my left shoulder is killing me.

July 2nd - Barbara (3 rounds)

Early morning wod before practice.  Emily had a swim meet in spfd so I had to set up and get rolling.

Before the kids came in I hit 3 out of 5 rounds of Barbara
3 rounds for time of
20 pull-ups
30 push-ups
40 butterfly-situps
50 body squats
rest exactly 3 min between rounds
Splits
1 - 3:42
2 - 3:53
3 - 3:47
Total time - 11:27 took out rest time

Used kipping pull-up.  Man this is a rough workout even at three rounds.  5 rounds is a killer.

Cardo-Crossfit - Run 800 forward 400 Backward, Abdominals and dips

AM WOD

2 Rounds

800 meter run forward

400 meter run backward

When done Abdominals, dips and push-ups

4 rounds

50 Jack Hammers

20 Dips

50 Butterfly Situps

20 Dips

50 Situps with a twist

20 Dips

50 GHD's

20 Push-ups

Very surprised at how my back held up.  I was a bit sore and have been all day but happy with results.  The kids did 4 rounds I stopped after 2 rounds of the runs.  I did not want to push my back to far.

Bench Press, Pull-ups

Opened day with Bench
10 x 135
8 x 170
5 x 195
3 x 210
1 x 235
1 x 235
1 x 235
5 x 200
10 x 135

I don't know what was wrong a week or so ago.  This just ate me up.  I blew threw it today.  I think I might try the next level up next time.

WOD
For time:
100 Pull-ups

Splits
1 -  44.16 seconds - First 30 were unbroken.
2 - 7:29 for the next 70, broken into mostly sets of 10
Total time - 8:14

My hands held up till the last 15 or so I even think that the last 2 were the ones that tore me up.  My hands ae on fire.  Daniel ripped open one and had two coming.  I felt one rip deep on my right hand and another under a callus.  Thought that was it until my hands got feeling back.  I then found a total of 5.  With my bicep injury I have not done much in the pull-up category.  This one ate me up.  I am almost positive with a kipping pull up before the injury I was doing 50 plus or so unbroken.  This was prescribed for a kip.  I think my dead hang pull-ups were a help for sure.

Sprints - 50meter Down and 50 meters back, goblet squats, split jumps, KB swings, Double pump body squats, 400meter run, hollow rocks, hand release push-ups, windshield wipers, bench dips, walking push-ups

THE TWO PARTER

PART 1 (soccer field)
50 meter Down and 50 meter back
30 x 55lb Goblet Squats
Sprint Down and Back
30 x Split Jumps
Sprint Down and Back
30 x KB Swings
Sprint Down and Back
15 x Double pump body squats

PART 2 (weigth room)
400 meter run
50 Hollow rocks
10 hand release push-ups
400 meter run
50 windshield wipers
20 bench dips
400 meter run
30 walking push-ups

Part 1 - The first sprint was solid and by number 12 on the gobblet squats my legs were toast.  The rest of the sprints were horrible. 

Part 2 - I had to help several people and ran with a few of the little ones that were there. 

Took splits but they were worthless.

Back Squat, Weighted overhead lunge, GHD's

Back Squat  Power Matrix for 240-245
5 x 135
8 x 165
5 x 190
3 x 200
1 x 225
1 x 225
1 x 225
5 x 195
5 x 135

Did this very easily.  I have just been very cautious with anything putting pressure on my back.  My strength seems to be coming back since hurting my back in November.  I am still just being super cautious.  I will try moving up to the next level next time.  All squats are parallel or below.  The 225 were below parallel.

For time:
21-18-15-12-9-6-3
45lb Overhead Walking Lunge
GHD's
Splits
1 - 1:28
2 - 1:33
3 - 1:29
4 - 1:17
5 - 1:08
6 - 1:00
7 - :40.13
Total time - 8:38

Had a good time with this one.  I am pretty worn down.  This is my 7th day in a row.  I had a hard nap for 2 hours after the workout yesterday.  This one was fun because Daniel is faster at the lunges and I am faster at the GHD's.  Daniel would pull away on the Lunges and I would catch him on the GHD's, so we were finishing the first few rounds together.  He pulled away at the 9.

Pull-ups, burpees, ball slams

Weighted Pull-ups x 5
5 x 15lbs
5 x 20lbs
5 x 25lbs
5 x 30lbs
5 x 35lbs
Weighted pull-ups, all were done full extension dead hang.  Last rep last set something pulled between my shoulder blades feels like the right side.

Death by ball slams
2 Burpee buy in each min.
First min 1 slam
Second min 2 slams and progressing.
Ron - 40 rounds
Daniel - 41 rounds

Daniel counted these up.  I did 80 burpees and 820 ball slams.  I am shot right now.  I am typing this about 3 hours after we finished.

Bench Press, Tire Slams, Ring Dips, GHD's, Heavy Rope, KB Swings

Bench Press
10 x 135
8 x 170
5 x 195
3 x 210
1 x 230
1 x 230
1 x 230
5 x 205
10 x 135
Solid day of Bench.

3 Rounds
20 Tire Slams - 10 Right / 10 Left Side
10 Ring Dips
10 GHD's
10 Heavy Rope
10 KB Swings
Splits
1 - 2:07
2 - 2:10
3 - 2:06
Total time - 6:24

Nice solid progression.  Good fast burn.  Both Daniel and I are pretty tired.

AM WOD Campus Crossfit

All start from the weight room.

For Time:
Run to Intermediate Playground

1 pass of monkey bars, 5 pull-ups
Weight room - 20 KB swings, 50 crunches, 20 SDLHP

Run to - Primary Playgound - Basketball goal
100 Lunges
Weight room - 20 KB swings, 50 crunches, 20 SDLHP

Run to far soccer goal
20 Jump and touch top of goal
Weight room - 20 KB swings, 50 crunches, 20 SDLHP

Run to High School flag pole
10 wide push ups, 10 narrow push ups, 10 wide, 10 narrow
Weight room - 20 KB Swings, 50 crunches, 20 SDLHP

Splits
1 - 10:10
2 and 3 - 22:07
4 - 7:13
Total time - 39:31

I ran all loops but the primary and I biked that loop and a bit extra.