9/28/14 PM Family Fun

The Longs and the Bandy's went for some rough trail riding this afternoon.  Covered roughly 10 miles of some pretty decent terrain.  Only had a hand full of crashes ;-).  A great time was had by all.  Beautiful weather and great fellowship.

9/28/14 AM WOD

4 Rounds
30 foot Rope Wind down
10 Toes to bar
10 dumbbell push press 40 lbs each arm
10 dumbbell full squats 40 lbs each arm
30 foot Rope Wind back
90 seconds rest
Splits
1 - 1:37
2 - 1:24
3 - 1:27
4 - 1:31
Total time w/ rest - 10:26

Short WOD with CC kids

1 round
40 KB Swings @ 55lbs
40 SDLHP @ 55lbs
40 Push-ups (narrow hands)
50/50 Mirror Runs 50 rt leg forward 50 lt leg forward
30 Toes-to-bar

Hit punching bag for about 10 minutes

September 16th Meet set up day

Drove Fence posts (roughly 50) most of the morning and found a great adaptation for the sled push.

The porta-poties had to be moved and no one was there to get that done.

September 21st

5 Rounds

10 Ring Dips

10 Med Ball Cleans

10 Supline Rows (rings)

Down and back Sled Push on pavement (these burnt today)

1 min rest

Splits

1 - 1:20

2 - 1:08

3 - 1:08

4 - 1:12

5 - 1:34 - Blasted rt knee cap on rack safety bar coming out to do cleans.  Hurt like crazy. Still tender to touch 2 days later as I post this.

Total w/ rest - 10:24

September 20th

Started with Bench Press
10 x 135
6 x 185
3 x 205
1 x 240
1 x 240
1 x 240
5 x 205
10 x 135

10/10 - 20 Punching Bag (punches) - Alternating Right and Left swings

10/10 - 20 Punching Bag (kicks) - Alternating Right and Left Kicks

10 - Rack abs did these a week or so ago.  Feet in bottom of pull-up racks touching back pad at top

10 - Ball Slams

10 - Wall Ball

1 min rest

Splits

1 - 2:27

2 - 2:23

3 - 2:24

4 - 2:30

5 - 2:30

6 - 2:33

Total time w/ rest - 19:39

September 17th

4 Rounds

5 - Pull-ups Chest to Bar

5/5 - 10 Single arm KB Swings @30lbs

15 - Weighted Step ups medium box with 40lbs each arm

20 - GHD's

1 min rest

Splits

1 - 2:01

2 - 2:00

3 - 2:03

4 - 2:18

Total w/ rest - 11:23

Box step ups were awful.  I was in rough shape by round 3. 

September 14th

5 Rounds

1 Barbell - ab roll - Partner style - Ron-Daniel-R-D-R - first man starts and motors on hands feet on bar and switches with other man.

20 Lunges

10 KB swings @ 55lbs

5 Burpee Bar Overs

1 min rest

Splits

1 - 1:54

2 - 1:51

3 - 1:52

4 - 1:58

5 - 2:06

Total w/ rest - 13:44

Sucked at the Bar overs today.  Had to cheat on just about every one after round 1.

September 13

5 Rounds

10 - Ball Slams

10 - Goblet Squats

20 - Ab (feet locked at back of pull-up racks at mirrors and full sit-up with a 8lbs med ball touching back pad over head) great new ab movement.  Good work Daniel.

10 Jumping Jack Push-ups

Splits

1 - 1:16

2 - 1:18

3 - 1:26

4 - 1:36

5 - 1:42

Total time - 11:21

September 1st

5 Rounds

10 Partner Ball Slams - stood 15 to 20 feet apart and did a ball slam for distance to the partner they caught and returned in same fashion

30 Jump Rope

15 straight leg swings (ab)

16 dumbbell Push up swings - swinging one arm up and over body to full extension alternating arms with each rep.

1 min rest

Splits

1 - 2:29 

2 - 2:42

3 - 2:51

4 - 3:00

5- 2:48

Total time - 17:54

August 30th

5 Rounds

5 Burpee Bar Overs

10 Weighted Sit-ups

10 Push Press

1 Harness Pull

1 min rest

Splits

1 - 2:15

2 - 2:06

3 - 2:03

4 - 2:05

5 - 2:20

Total w/ rest - 14:50

New element with the Bar overs.  

August 27th

4 Rounds

6 partner Ball Side Throws 20lb ball

50 Jump ropes

10/10 - 20 total 1 arm Clean and Jerk - 40 lbs 

1 Sled Push @ 90lbs on the sled

1:30 rest

Splits

1 - 1:49

2 - 1:44

3 - 1:48

4 - 1:44

Total time - Lost total time?

Since we have lost a wall to do wall slams on we still wanted this element.  Daniel and I stood about 15 to 20 feet apart and did the same motion as the Wall Slam throwing motion but throwing to each other in the air, catching and returning.  Great exercise adaptation.

August 25th w/ CC kids 99.5 deg / Heat Index 102deg

6 Rounds

400 Meters

15 Weighted sit-ups 25lb plate

15 Push Press dumbbells - 45lbs each arm

15 Single arm SDLHP @ 55lbs

5 Burpees

After WOD

25/25 Mirror Runs

25 Toes to bar

Man this was a crazy hot one today.  Everyone worked hard.  Rule was you must finish run enter weight room take a drink, complete weight exercises, take a drink before leaving weight room for the run.  Fell off the planet the last 2 rounds.
Splits
1 - 3:50
2 - 4:25
3 - 4:58
4 - 4:51
5 - 6:19
6 - 6:46
Total time - 31:13

August 24th

4 Rounds

6 Ninja Jumps - 2 boxes side by side stand in middle jump straight up spread legs for landing - tall black boxes

8 Pull-ups

10 Wall-Ball

12 GHD's

30 Second Rest

Splits

1 - 2:13

2 - 1:57

3 - 1:53

4 - 1:54

Total time - 9:30 w/ rest

After WOD

4 Harness blast - each

August 20th

4 Rounds

20 Ball Slams 20lb ball

15 Goblet Lunge 20lb ball

10 Knees to Elbow

5 Burpee Pull-ups

1 min Rest

Splits

1 - 1:38

2 - 1:25

3 - 1:27

4 - 1:25

Total time - 8:23 w/ rest

August 18th 92Degrees

4 Rounds
Run 400 meters
20 SDLHP @ 55lbs
25 Lever Pulls
10 Goblet Squats @ 55lbs
10 Good Mornings - no weight
10 Iron Crosses

After workout
50/50 Mirror runs
25 Toes to bar

August 17th

10 Rounds

10/10 - 20 Sledge Tire Slams

1 Down weight room length - Harness partner pull

40 Air Sprints

Splits

1 - 1:06

2 - 1:05

3 - 1:07

4 - 1:08

5 - 1:06

6 - 1:07

7 - 1:08

8 - 1:09

9 - 1:08

10 - 1:05

Total time - 21:31

August 16th

4 rounds

10 each Partner med-ball TWISTS passing to partner

10 Push Press 135lbs

10 Burpees

1 Frog Jump Wheel 

1 min Rest

Splits

1 - 2:01

2 - 1:54

3 - 1:57

4 - 2:16

Total - 11:11

Frog jump things sucked!

August 13th

3 Rounds

PARTNER WOD

5/5 each person - GHD Medicine Ball Catch one guy does full GHD touches floor with 20lb med ball and overhead throws to partner on other GHD motion repeated.

10 Chest to Bar pull-ups

50 Jump rope

10/10 - 20 One arm pull snatch

10 Box jumps

1 - 2:58

2 - 2:57

3 - 3:15

Total time - 11:42

This was a surprisingly rough one.  Took Daniel down.  I was not feeling great but hit him hard.  He must have had a bug or something.

August 10th

4 rounds

10 Pull-ups

15 Thrusters 45lbs

20 SDLHP's 45lbs

25 Sit-ups w/ a twist

30 KB Swings - 45lbs

15 Ball Slams

1 min Rest

Splits

1 - 3:32

2 - 3:46

3 - 4:07

4 - 4:09

Total w/ rest - 18:37