Travel WOD

Drove all day to Kenosha for the Footlocker CC meet

10 Min stair master

5 Rounds
10 x Narrow push ups
20 x Body Squats
40 x Crunches
Splits
1 - 1:09
2 - 1:07
3 - 1:08
4 - 1:07
5 - 1:02
Total this set
50 - Narrow push-ups
120 - Body Squats
150 - total crunches

5 sets of - (not for time)
20 x Standard Push-ups
50 x Bicycle Sit-ups
Total from this set
100 - Standard Push-ups
250 - Bicycles

5 Sets of - (not for time)
20 x Narrow Push-ups
25 x Butterfly Sit-ups
Total from this set
100 - Narrow Push-ups
250 - Butterfly Sit-ups

10 min seated stationary bike

Stretch

It has been a few days. I took the girls hunting then I got a bad respiratory infection that lasted for several days.  I just really felt like I was out of it today.  Still have a bit of a cough.  I wanted to get done core work in to help combat the sitting is going to have on my back.

Bench Press, Thrusters, Weighted Sit-ups, Dips, Wall Ball, Swinging Toe Touches, Pull-ups

Light bench shoulder hurting
10 x 135
10 x 185

4 Rounds for time of
5 Thrusters - 95lbs
15 Weighted Sit-ups @ 25 lbs
5 Dips
15 Wall Ball @ 25lbs
5 Swinging Toe-touches Rt/Lt swing
15 Pull-ups
1 Minute Rest

Splits
1 - 2:30
2 - 2:37
3 - 2:54
4 - 2:49
Total time - 13:52

This was an interesting workout.  I worked out with Spencer today.  I seem to be drained from Tuesday.  My body is not recovered, from I what I have no idea.  I don't feel tired but my strength is not there.  I am struggling with my right shoulder.  Back is a bit sore and bothering me but not bad.  During the workout my back bit me a bit.  By round 3 it warmed up and gave me no more problems.

Pull-ups, GHD'S, Ball-slams, Sit-ups w/ a twist, Single arm SDLHP

4 rounds for time of
10 Pull-ups
20 GHD'S with a twist
30 Ball Slams @ 20lb ball.
20 Sit-ups w/ a twist
10 Single arm SDLHP's @ 45lbs
1 minute rest

Splits
1 - 3:01
2 - 3:32
3 - 4:09
4 - 3:44
Total w/ rest - 17:29

I had planned on 5 rounds and by the end of round 2 I knew there was no way.  The GHD'S were hammering me.  Not often that I hit a workout that lays a burn down on the Abs that makes me want to quit.  I usually recover there.  I guess I got the job done here I was wanting an ab burner.

Wall ball, incline dumbbell flys, ninja jumps, KB, Ball slams, GHD'S

4 Rounds for time
15 Wall Balls
15 incline dumbbell flys at 60 lbs each arm
15 ninja jumps
15 KB Swings at 55lbs
15 Ball slams
15 GHD'S
1 min rest
Splits
1 - 5:03
2 - 5:12
3 - 4:53
4 - 5:08
Total w/ rest - 23:29

Right shoulder is really bothering me.  Not really hurting but I am very uncomfortable during bench press.  The dumbbell flys were awful.  By the last two rounds I was redlined trying to finish these.

11/11/14 Bench, pull-ups, overhead lunges, GHD'S, Iron Crosses, KB Swings

Bench press
10 x 135, 5 x 185, 5 x 205, 3 x 225, 4 x 225, 3 x 225, 10 x 135

5 Rounds for time of
15 Pull-ups
30 Overhead lunges @ 45lb bumper plate
15 GHD'S
30 Iron Crosses at 5lb plates
15 KB Swings @ 55lbs
90 seconds rest

Splits
1 - 2:56
2 - 3:16
3 - 3:45
4 - 4:18
5 - 3:52
Total time w/ rest - 24:11

I knew the lunges were going to be tough but man this one was rough on me.  I drifted behind Daniel getting slower and slower.  When I hit the bed tonight I was out.  Still a bit shaky this morning.

11/5/14

4 Rounds for time partner WOD
10 Thruster @ 95lbs
10 Single arm SDLHP @ 35lbs
10 hanging ab twists (like a toes to bar with a twist)
100 Single jump ropes
Rest was a 45 Barbell walk twisting till the bar was parallel with hip down and back while other man completes round.

Splits
1 - d- 1:38 / r - 1:52
2 - d - 1:43 / r - 1:47
3 - d - 2:20 / r - 1:49
4 - d - 2:40 / r - 1:50
Total time - 15:43

bench press, ninja jumps, push press, GHDs, med ball burpees

Bench press
10 x 135
5 x 185
5 x 205
5 x 225
6 x 225
5 x 225

6 Rounds for time of
6 Ninja Jumps tall boxes
6 Push press @ 135lbs
12 GHDs
12 Med ball Burpees
90 seconds rest

Splits
1 - 2:25
2 - 2:25
3 - 2:15
4 - 2:23
5 - 2:25
6 - 2:12
Total time w/ rest - 21:35

10/29/14 Partner WOD

5 Rounds for time - partner WOD
10 pull-ups / hand stand hold
D/B - plate drag w/ rings / tall box jump
10rt/10lt - alternating KB swing @ 35lbs / crazy chains
90 Seconds Rest

Splits
1 - 4:21
2 - 4:02
3 - 4:07
4 - 4:03
5 - 3:50
Total time - 26:26

Bench, Dumbbell Push Press, Lunges, Back Ext., GHD's, Burpee Pull-ups

10 x 135
5 x 185
5 x 205
3 x 225
3 x 225
3 x 225
10 x 135

5 Rounds for time of:
10 Dumbbell Push Press - 35lbs each arm
20 Lunges 10 rt and 10 lft
10 Weighted back extensions 25lbs
10 GHD's
10 Burpee pull-ups
1 min rest

Splits
1 - 2:20
2 - 2:23
3 - 2:27
4 - 2:28
5 - 2:13
Total w/ rest - 16:53

1 min rest was just a bit short.  By round 3 I was hurting and my times were falling way off.  Daniel was really beginning to struggle because he has a decent sinus infection.  I don't think he was processing O2 very well.  We rested 2 minutes before round 5 and I was able to get more of a blast on the last round.  This helped Daniel a bunch too.  We should have had 1:30 on the rest to maintain the full speed on the workout.  Good day over all.  My back is still pretty sore and my right shoulder is giving me some trouble and I could really feel it on the bench today.

Lunges and Push-ups

AT TRACK
400 meters of Lunges
25 push-ups every 50 meters and at finish

TIME = 20:50

Had a track workout with the kids today.  We were done early the weather was amazing so I decided on the above.  I did not push super hard today just got it done.  Steady pace or not did not make a huge amount of difference.  My legs are sore and were burning by the first 100 meters.

Back was pretty sore today but I have been stretching a bunch.  We will see how the next few days progress.  Still super happy I ran.  Felt dang good.

Ran!

Took the CC team to the district site.  Felt pretty good and the course is crazy fast.  I ran with the boys today.  Ran 1.5 miles on grass.  I really was never out of breath. Not sure on pace.  Back is a bit sore but I have been dealing with some tight hips and tight back most of the last 2 weeks.  Is a bit worse now but I will re assess tomorrow.

AM at Daniels, Sand Bag carry, med ball partner twists, KB Swings, goblet squats, med ball slam, sled pull

Started with a 1mile 30lb sand bag carry on hills.

5 Rounds for time of
10 Med ball partner twist and pass.  We went right tap then left pass to partner. So 2 twists = 1rep
10 KB Swings @ 55lbs
10 Goblet Squats @ 55lbs KB
10 Ball Slams 20lb ball from above
1 min rest

Splits
1 - 1:41
2 - 1:20
3 - 1:13
4 - 1:14
5 - 1:10
Total time w/ rest - 10:52

7 minute rest

Partner sled pull.  One man pull - down and back was other mans rest.  Trade off and adjust weight if needed as other man was putting harness on.  Descending weight.
1st pull was w/ 45lb plate
2nd pull was w/ 35lb plate
3rd pull was w/ 25lb plate
4th pull was w/ just sled
5th pull/run was w/ no sled

Front Squat, Tire Slams, Punching Plate Drag, Supline Rows, Dip Rack Ab upside down bumps, Sled Push

Started with a short light front squat.  Stayed light but did go up on weight.  My back has been achy but not hurting. Just trying to slowly work back up.
5 x 115lbs
5 x 135
5 x 155

5 Rounds for time of the following (PARTNER WOD)
* - Alternating Tire Slams - Rt slams on the partners way down then Lt slams on the partners way back, of next exercise.  Was able do 12 rt slams and 12 lt slams every round.
* - Down and Back - Ring, Punching motion 25lb plate drag, Alternating jab straight out to up on way down, Alternating upward hook on way back.  While partner is Sledge hammer slamming the tire. Switch at completion of this exercise.  Ring each hand dragging a 25lb plate each side for punching pull.
10 - Supline rows in rack on bench bar feet up on bench
15 - Dip rack abs, hang from hand hold and kick feet up and over body and touch toes on back pad.
1 - Sled push 35lbs each side - Down and back
2 min rest

Splits
1 - 2:47
2 - 2:41
3 - 3:03
4 - 3:04
5 - 2:52
Total time w/ rest - 22:30

Two totally new exercises.  Daniel was on today with inventing new stuff.  Writing out the workout I was convinced 2 min would be too much rest but by round 3 it was barely enough.  This one toasted my bacon.  Great workout.  I am going to try and take a picture of how the ab looked and the ring plate drag punches so I don't forget.  These were great and sucked at the same time!
* - Partner determined.  Man on plate drag determined how long you slammed.
NEW EXERCISES
Ring punching motion plate drags
Dip rack abs - upside down toe bumps

10/16/14 - abs, Turkish get ups, bench press

1 Round
50 - Butterfly sit-ups
4 - Turkish-get-ups all reps with 45lb long bar
50 - Bicycles
4 - Turkish-get-ups
50 - Leg-lifts
4 - Turkish-get-ups
50 - Sit-ups w/ a twist

Finished with bench press
10 x 135
10 x 185
8 x 205
2 x 225
10 x 135

10/15/14 - rope torture

1round
1 - Rope assent
30 - Wall Ball
1 - Rope Assent
30 - Push-ups
1 - Rope assent
30 - GHD'S
1 - Rope assent
30 - Back Extensions
1 - Rope assent
60 - Single Jump Ropes
1 - Rope assent
30 - Burpees
1 - Rope assent

Time - 12:25

Ropes kicked my rear.  Well everything did.  I was way off today.

Moving the In laws day 2

Continued for most of the day moving my in-laws.  All the heavy stuff is mine this weekend trying to get it out of the house.  Not bad, but I can tell I have been having to move the heavy stuff on my own.  Parts are just a bit achey.  Back is just a bit sore as well.

PM helped the in laws begin to move

Began the moving process.  Sofas, hutches and so on today.  Today was the heavy stuff!  The gun safe was 500 plus lbs.  holy cow.

AM WOD Front squat, farmers carry, GHD'S, chest to bar pull-ups, lunges, ball slams

Started with some front squats very light.  My back has been bothering me.  I did 4 sets of A to G front squats at 115lbs which has been bothering the heck out of me.
7 Rounds for time of
1 farmers carry down and back down left hand back right hand 100lbs 15yards one way
7 GHD'S
7 Chest to bar pull-ups
7 Lunges
7 Ball Slams 20lb ball
1 min rest
Rounds
1 - 1:19
2 - 1:08
3 - 1:07
4 - 1:03
5 - 1:03
6 - 1:04
7 - 1:00
Total w/ rest - 13:43

10/9/14 Burpees, push-ups, abs

5 Rounds w/ CC kids no time
5 Burpees
10 Push-ups
50 Ab movements - of choice
Rounds of abs above after the burpees and push-ups
Round 1
Ab - 50 GHD'S
Round 2
Ab - 50 Toes to bar
Round 3
Ab - 50 Weighted sit up 25lb plate
Round 4
Ab - 50 Sit-up with a twist
Round 5
Ab - 50 Butterfly sit-ups

Bench Press, all over WOD

Bench Press
10 x 135
10 x 185
8 x 205
3 x 225 - frustrated here, fired off 8 of these with out a bunch of trouble a few weeks back.
10 x 185
10 x 135

5 rounds of:
10 x Push Press 105 lbs
20 x rack ab ball touches
10 - 8 - 6 - 4 - 2 of box over Burpees
2 Turkish-getups
100 jump rope
Rest = 2min, 1:30, 1:00, 30seconds
Splits
1 - 5:49
2 - 5:45
3 - 5:19
4 - 4:47
5 - 3:22
Total time - 30:04 w/ rest

This one was tough for me.  Box over Burpees were a lateral jump.  I got 6 of the lateral jumps 1st round then had to do a straight jump.  Did first 3 of second round straight jump then went back to lateral jumps.  I guess I had to just get in a rhythm because after this I stayed with the lateral jumps.