2 Hard rides - 8/30/16 Fartlek, 8/31/16 - 10 miles chased Nathan down for 3 plus miles

Afternoon WOD with CC kids

kids 1 mile warm up

5 Rounds HS 4 Rounds MS
600 meter run
20 Sit-ups w/ a twist
10 Hand release Push-ups
20 Body Squats to a toe
20 Rope climber sit-ups
HS - 2 Wall climbers MS - 1

When done with above
30 Toes to bar
100/100 Mirror runs

1 to 2 mile cool downs

I planned on taking splits.  I even hit my watch at the end of each round.  Every single round I got interrupted or stopped having to help kids or answer questions.  However I was a mess by the end.  I apparently did not drink enough water today.  I got very dehydrated.  I drank 1/2 a gallon of crabapple juice before and during dinner. Not to mention the water I drank during the workout.

4/27/16 - 400 Run, Heavy Bag, Lateral Goblet Squats, Pull-ups, GHD's, Jump Rope, Heavy Bag running transfer

4 Rounds
400 meter run
1 minute - Heavy Bag punching combos
5/5 Lateral Goblet squats Rt/Lt
10 Pull-ups
15 GHD's
100 Jump Rope Singles
3 Heavy Bag running Transfers - 30 yards down, transfer shoulder after setting down and run back.
2 min Rest

Splits
1 - 7:37
2 min rest
2 - 7:56
2 min rest
3 - 8:12
2 min rest
4 - 8:08
Total time w/ rest - 37:55

Lateral Goblet squats got my hammys again!  Good workout.  I liked the flow.

8/23/16 Heavy bag, Toes to bar, Jump rope, Heavy bag transfer

After practice

5 Rounds
1 min Heavy bag combos
10 Toes to bar
100 Jump rope singles
10 Heavy bag transfers - tall boxes about 5 feet apart, lift/twist/turn/put down - repeat

Splits
1 - 3:05
2 - 2:53
3 - 2:59
4 - 2:43
5 - 2:37
Total time - 16:35 w/ rest

Wanted to get something in quick today that was not to draining.  Not bad set up.

8/22/16 CrossFit with the CC kids

Kids did 1 mile warm up

Rounds Boys 6 Girls 5 - MS 5 and 4
400 meter run
40 Bicycles
10 Push-ups
10 KB Swings @ 70lbs
10 Overhead Lunges @ 45lbs plate
20 Butterfly Sit-ups
1 Set tire jumps

After done with above

100/100 Mirror runs
20 Toes to bar

1 mile cool down.

Today was broken for me.  I did not get to really do the workout.  I only got 5 rounds done and had to constantly stop.  Not a bad thing but helping kids get through exercises and such.

Partner WOD

4 Rounds - Reps are listed per man and done as 1 round = both triplets
10/10 Partner Wall Ball 20 lbs ball
15/15 GHD Med ball pass 10 lbs med ball w/ handle
5/5 Partner Ab wheel
1 min rest
10/10 Sand bag box step ups passing bag to partner alternating
15/15 Partner clapping push-ups
5rt5lt/5rt5lt Partner Weighted Chain pulls 5rt side pulls 5lt side pulls
1 min rest

Splits
1 - 2:38
R - 30 sec
1 - 1:55
R - 1 min
2 - 3:06
R - 1 min
2 - 1:46
R - 1 min
3 - 3:00
R - 1:04 min oops
3 - 1:40
R - 1 min
4 - 3:12
R - 1 min
4 - 1:42
Total time w/ rest - 25:39


We did this as a partner WOD.  Every exercise done together.  I loved this format and have every time we have done it.  We match up well, what he can push on pushes me and vice versa.  Could not get a better partner for this kind of workout.  We had planned on 30 seconds rest between groupings.  We found quickly that was not going to work.  The first triplet was rougher than the second.  By luck this turned into a great set up.  The GHD's whipped us both.  We also tried to alternate sides when doing the movement elements that involved prodominetly one side.

8/20/16 - Run, Barbell Burpee Clean and Jerk, GHD's, SDLHP, Tire Lift and Throw, Ball Slams

4 Rounds
400 meter run
10 Barbell Burpee Clean and Jerk @ 75lbs
15 GHD's
20 SDLHP @ 55lbs
10 Tire AtoG Squat Lift, Shoulder Press Throw
10 Medball Slams @ 20 lbs ball
2 min rest

Splits
1 - 8:05
2 - 9:15
3 - 8:49
4 - 8:49
Total time - 41:01

This was a grinder.  Planned 15 tire throws but dropped to 10 because they were rough and I tweeted my back on number 5 of first round.  Still a bit sore posting this the next morning.  Liked the flow overall.

Several days of rides at practice

Aug 16 - 7 mile ride - abs

Aug 17 - 6 mile ride - abs

Aug 18 - 10 mile ride - abs

CC team Cardio Crossfit number 2

Kids did 1 or 2 mile warm up

4 or 5 rounds
800 meter run - I ran 600
10 Iron Cross @ 10lbs plates
20 Lever Pulls
5/5 Side ways Goblet Squats
40 Long flutter kicks
10 Hand release push-ups
Splits
1 - 5:34
2 - 6:26
3 - 6:29
4 - 5:31
5 - 6:57
Total time - 30:56

When done with above complete
100/100 Mirror runs @ 10lbs plates
20 Toes-to-bar

Kids did 1 mile cool down.

My hamstrings are on fire!  Sideways goblet squats hammered them!

Pull-ups, KB Swings, Goblet Squats, Toes to bar

3 Rounds
10 Pull-ups
15 Heavy KB Swings @ 70lbs
20 Goblet Squats @ 55lbs
25 Toes-to-bar
5 min rest kind of

Heat got to me tonight.  Really struggled to get these movements in.

First WOD with CC kids

1 mile warm up

600 meter run - I ran the 600 today
6 - Burpees
12 - Bench dips
18 - Windshield wipers
24 - Lunges
30 - Sit-ups w/ a twist

When done
100/100 Mirror Runs
25 Toes to bar

1 mile cool down

AM - Pull-ups, Back squats, Weighted sit-ups, Weighted Overhead lunges, Thrusters, Jump Rope

Run 800 meters warm up

3 Rounds

10 Pull-ups

10 Back Squats @ 135lbs

10 Weighted sit-ups @ 35lbs plate

10 Overhead weighted lunges @ 45lbs bumper plate

10 Thrusters @ 95lbs

100 Jumprope singles

2 min rest

Splits 

1 - 4:06

2 min rest

2 - 4:20

2 min rest

3 - 3:50

Total time w/ rest - 16:17

800 meter run cool down

PM in the heat while the girls ran. Sled Pull - 96deg/102 deg heat index

Pulling loaded sled 25 lbs sled, 45, 35, 25 lbs plates on sled.

Down and back walking sled pulls.  Walked full length of drive way.  Walked to far edge of street and back to oak trees by drive way edge far side.  Down and back equaled 1.

6 total repeats think distance was 200 meters or just shy.

The heat was getting to me this morning at the end of my workout.  I am still a bit shakey from it.  However tonight I had no problems.

Upper body, short WOD

8 mile bike with kids
3 min abs

Then ----- went to weightroom after practice.

3 sets of 12 reps per couplet
Couplet 1
Narrow grip bench @ 135lbs
Incline Dumbbell flys slowly declying bench. 50/55/60 lbs Dumbbells

Couplet 2
Barbell row at 90lbs 12rt/12lft side
Full range dumbbell press @ 30/35/40 lbs Dumbbells

Couplet 3
Barbell grenade pushes @ 90lbs
Lat and Tricept extensions @ 50/55/60lbs dumbbell, should have used higher weights here

Short WOD

2 Rounds - planned 3 but the heat was getting me - 90deg/ heat index 98deg

1 min heavy bag
20 Twisting GHD's with a 13lbs med ball
100 Singles jump rope
30 Wall ball throws at 20lbs med ball
20 Med ball slams
2 min rest

Splits
1 - 5:38
2 min rest
2 - 6:16
Total time with rest - 13:55

Felt great at start.  By end of round 1 of WOD I was feeling the heat and humidity.  Cut short 1 round.

8/2/16 Bike, abs, Kayaking

Morning Practice 7 mile bike

Abs

The family went to the Niangua today and got two seater kayaks.  We went 8 miles.  River was up from all the rain.  Had a great time.

8/1/16 First day of practice

6 mile ride with kids

Drills on grass

Stretch 4 min abs

After kids left I ran 1 mile on the baseball field grass.

Biked with girls at the lake

Biked 5 plus miles with girls at Table rock by mom and dads.  Earlier this week.

Heavy bag, GHD's, Jump Rope, Tire Slams, Tire flips

3 Rounds
1 minute Heavy Bag combos
20 GHD's
100 Jump Rope
10rt/10lt tire slams
10 Tire Flips
2 min rest

Splits
1 - 4:59 - 5 tire flips
R - 2:00
2 - 5:45 - 10 tire flips
R - 2:45 threw up right as I was getting ready to start.
3 - 5:47 - 10 tire flips
Total time - 21:18

Had no plan this morning.  Threw something together.  Wanted more rounds but I was really not feeling it today.  First round I only did 5 flips.  Just did not feel right.  Second and third round they flowed.

Narrow grip bench, Pull-ups, Back squats, GHD's, Jump rope, rest then Sled Push, Goblet Carry

5 Rounds
10 Narrow grip bench @ 135lbs
10 Pull-ups
10 Back Squats @ 135lbs
10 GHD's @ 13.5lbs med ball w/ handles
100 Jump Rope Singles
2 min Rest

Splits
1 - no split
2min rest
2 - 3:20
2m r
3 - 3:47
2m r
4 - 3:25
2m r
5 - 3:10
Total time - 21:44 missing 1st round so probably 24?

Rest 20 min

5 Rounds
25 yard Weighted Sled Push 2 x 45lbs plates on sled
Run back to start pick up 100lbs dumbbell Goblet carry back
25 yard Sled push back to start
Run back pick up 100lbs weight Goblet carry back to start
Rest time equaled work time each round

Splits
1 - 1:40
Rest - 1:40
2 - 1:31
Rest - 1:30
3 - 1:36
Rest - 1:36
4 - 1:44
Rest - 1:44
5 - 1:31
Total time - 14:23 I think

Good workout today.  Energy better but not great.  As my splits show on the sled push 4th round got me.  The goblet carries were hurting my chest and back.  I kind of shifted weight to one side of my chest or the other.  Alternating each down and back.  My heart rate was 180 at 30 seconds after finishing.  Drank 1/2 gallon of water during workout today.

Last day CardioFitness class

Kids did 1 mile warm up
The Flowing Workout
600 meter run on grass or road - I ran all distances as prescribed on the road.
10rt/10lt SDLHP @ 40lbs KB
20 Crunches
600 meter run on grass or road
10rt/10lt Single arm KB Swings @ 40lbs KB
20 Crunches
600 meter run on grass or road
5rt/5lt Single arm KB Snatch @ 40lbs KB
20 Crunches
600 meter run on grass or road
5rt/5lt Turkish Get-ups @ 40lbs KB
20 Crunches
Transition Run 800 meters floppy
40 Hollow Rocks
10 Hand release push-ups
400 meter run
40 Windshield wipers
20 Bench dips
400 meter run
40 Crunches
20 Walking push-ups

Kids did 1 mile cool down.

Kids ran 14 miles yesterday.  We took it easy on the legs today.  Emily took an ice bath after the workout.

My splits
1 - 6:36 had to move and reset fans
2 - 4:36
3 - 4:20
4 - 7:29 - Turkish get-ups
5 - 5:32 transition run 800
6 - 3:55
7 - 5:40
8 - 5:39
Total time - 43:51

Energy is a little better than it has been.  Still did not feel as sharp as I should be.  I am super happy with the amount of running I have been doing.