CrossFit w/ CC kids

6 rounds
400 meter run
10 Burpees
20 Lever pulls
10 Body squats to toes (came off ground)
50 Crunches
10 Iron Crosses
1 set tire jumps - 6 jumps

Splits
1 - did not start watch
2 - 5:35
3 - 5:55
4 - 7:11
5 - 6:21
6 - 5:31
Total time - missing round 1 - 30:35 my guess is 35 to 36 min with round one.

Mileage and repeats on bike

8 decently hard miles on the bike middle school loop.

Went to in-laws hill with Kellen on bikes.  We did 8 hill repeats.  Started at bridge and blasted to mailbox on right.  Looped around subdivision sign and down to in laws house and repeated.

Put the hurt on me again.  Ooof!

AM - heavy bag, ninja jumps, extended leg crunch, weighted box walk, dips, figure 4 crunches

3 Rounds - 1 min each exercise
Heavy Bag
Ninja Jumps
Straight leg crunches 10/10 alternate
Box weighted walk, 20lbs dumbbells different sizes
Dips
Figure 4 crunches rt/lt
1 min rest

After the workout I was feeling pretty good.  The weather was awesome.  I ran a mile, running from the weight room to the in-laws house and back to the weight room.   Felt good to run.

9/26/15 Hermitage Inv

Biked, Biked, Biked......
Tore it up on the bike today to cheer for the kids not to mention a bunch if running.  Wish I knew how far I went total today.  Legs are beat and knees achy.

9/22/15 Abs and arms

50 - Crunches
15 - push-ups - wide
25/25 - mirror runs rt/lt
25/25 - figure 4 crunches, 25rt/25lt
15 - push-ups - narrow
25/25 - mirror runs rt/lt
150 - scissor kicks
15 - push-ups - wide
50 - butterfly sit-ups
15 - push-ups - narrow

Yet another day moving rocks and RR ties

Still landscaping.  Went back for another round of huge rocks at the in-laws.  By the end my legs had the shakes.  These were bigger than last time!

9/17/15 CrossFit with CC kids PM

Kids did 1 mile warm up.
New set up today
1st Round
Out Laird turn right on Hartford.  Kids did 800 out 800 back.  I went 400 out 400 back.
Weight room element
25 KB Swings @ 55lbs
25 Push-ups wide
25 SDLHP @ 55lbs
50 Figure 4 crunches - 25 each side
2nd Round
Left on Hartford to division, I went to top of hill
Weight room element
25 KB Swings @ 55lbs
25 Push-ups narrow
25 SDLHP @ 55lbs
50 Butterfly Sit-ups
3rd Round
Around front of HS down bus route to far gate, I went to middle gate
Weight room element
25 KB Swings @ 55lbs
25 Push-ups wide
25 SDLHP @ 55lbs
100 Bicycles kids did 50
4th Round
Track loop 1 lap, I went to front of subdivision
Weight room element
25 KB Swings @ 55lbs
25 Push-ups wide
25 SDLHP @ 55lbs
100 Crunches kids did 50

Took me a total of 54:25

After 20 toes to bar
100/100 mirror runs @ I used 10lb plates

I think this might be the most I have run in a very long time.
For kids - MS and HS all did the first 2 rounds full,  HS did 3rd round full, MS did 1/2 the running
Only HS long kids did round 4.

9/15/15 Home meet set up, driving fence posts

Marking the course
Driving a bunch more T-posts
5 races of cheering on my kids
I was a zombie by the end of the day.  I could feel the last 4 days by today.  About mid way through the post driving my arms and shoulders were beat.  Canceled AM practice to get a bit more rest.  Trying to stay healthy.

PM landscaping

Dug a 40 foot trench pick-axing roots and old tree stumps.  Moved another RR tie into place.

AM w/ Daniel - Jump Rope, SDLHP, Weighted Step-ups, Thrusters

3 Rounds for time of
200 single jump rope
25 SDLHP @ 45lbs
25 Dumbbell weighted step ups 30 lbs each arm, 26in box
5 Thrusters @ 135lbs
2 min rest
Splits
1 - 4:51
2 - 5:37
3 - 5:25
Total time w/ rest : 19:54

2 days in a row with D.  Been too long. Felt good.  Of course everything is exhausted.  We were going to go with 1 min recovery.  We went 2 min.

PM - landscaping, digging, moving RR ties

Pull-ups, Box Jumps, Heavy Bag, Ball Slams, GHD'S

3 Rounds 1 minute each station

Pull-ups

Box Jumps

Heavy Bag

Ball Slam -20lbs ball

GHD'S 

1 minute rest

One minute per station as many reps as possible.  

9/11/15 Hill Repeats on bike w/ Kellen

Big hill coming up from Max loop, roughly 600 meters did 5 up hill repeats, 3 min recovery.

Started out on the flat I think 2nd power pole,  steady acceleration on flat up hill and to black mailbox at top on the flat.

9/10/15 Carthage

5 races biked several miles a race at full speed not to mention stops to cheer.  By the freshmen race there was not much left in me.  Got very humid for first few races.  Freshman race got lucky.  The temp started to cut.

Rock wall building day 2

PM rock landscaping

Afternoon hard bike

left bike at in-laws, took Michaels truck back over in the afternoon and hammered out a solid ride back home.

I have deleted the split but I think it was 16 something.

AM ride with the girls

Anna had her recovery run.  Emily and I biked along.  6 miles.

PM CrossFit with the CC kids

Kids did 1 mile warm up
5 rounds ms did 4 rounds
Kids run 600 I biked 800 because of my back being on the mend
20 Sit-ups w/ a twist - ms - 15
10 Hand release Push-ups - ms - 10
20 Body Squat to a toe finish - ms - 20
20 Rope climbers - ms - 20
2 Wall Climbers - ms - 1

Splits - got stopped a few times
1 - 5:23
2 - 6:30
3 - 6:10
4 - 6:32
5 - 6:07
Total time - 30:45

After 30 Toes to bar
100/100 - Mirror runs rt/lft foot forward

Back felt better after warming up.  Hottest day so far this fall practice 88 deg felt like 91 deg.  Good day over all.

Early AM WOD

4 Rounds for time of
5/5 - partner ball slams - 3 racks apart
5/5 - partner med ball twist passes
10 - weighted lateral box steps ups alternating rt/lft up over and across
10 - body squat finish to toes
40 - jump rope singles
1 - rope traverse - Daniel and I decided these would be called lava rope.
1 - min rest
Splits
1 - 2:15
Rest
2 - 2:32
Rest
3 - 2:27
Rest
4 - 2:25
Total w/ rest - 12:40

Rope was run under one pull-up bar and then across power clean area to another rack one down.  Wrapped over the pull-up bar and pulled over by knot with a safety bar and secured with another.  So we were traversing across the area.  Had to keep feet off of ground.  We went forward to the 1/2 way pt then turned and went backward.  This was rough but a blast and fun to finish the end of each round on.
Hurt my back pretty badly on the lateral bench step ups.  I got out of position on my way down on set one second rep.  Back sinched up and was in pain the rest of the time.  Writing this 10 hours later and I am still in serious pain.  I think this is just the perfect storm.  I have felt this coming and I am surprised it has not come sooner.  I have been sore and just got better by the next day.  Between working on the deck all summer with the constant bending over, pouring cement carrying all the bags of concrete and running in the CC CrossFit workouts I guess I have just been on borrowed time.  Took ALIEVE today.  Hope I improve fast.