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

5 Rounds
10 Pull-ups
10 Burpees
10 Toes-to-bar
10 KB Swings @ 70lbs
10 Goblet Squats @ 70lbs
Rest was a mess as you will see

Splits
1 - 2:01
Rest - 1:30
2 - 2:06
Rest - 2:00
3 - 2:43 - felt terrible after this round, pulse was still at 170 after 2 min
Rest - 10:00
4 - 3:09
Rest - 5:00
5 - 4:16
Total time - 32:50

This put the hurt on me.  Could not get my heart to recover after round 3.  It was 170 plus for 2 min.  Way to long.  Could not make my self quit.  I just took a long break and got back into it at a slower pace.  Felt better but man the beginning of this thing punted me.

Heavy Bag, Ninja Jumps, Bench Press, Spider Curls, GHD's

5 Rounds
1 min Heavy Bag Combos
6 Ninja Jumps - lg blue boxes
8 Bench Press Narrow Grip @ 135lbs
10 Spider Curls @ 65lbs
12 GHD's
2 min rest

Splits
1 - 3:25
R - 2:00
2 - 3:32
R - 2:00
3 - 3:42
R - 2:00
4 - 3:25
R - 2:00
5 - 3:11
Total w/ rest - 25:18

Morning run, walk

We were at mom and dads at the lake.  Girls went out for their run so I walked all thedown hills and flats and ran the hills.  Covered probably 2 miles.

Early morning House of Cards

Stretching

800 meter warm up

1 round - house of cards set

11/22/16 Heavy Bag, Jump Rope, Thrusters, Toes to bar, KB Swings

5 Rounds
1+ Min Heavy Bag Combos
100 Jump Rope Singles
3 x Thrusters @ 135lbs
15 Toes to bar
20 KB Swings @ 70lbs
2 min Rest

Splits
1 - 3:42
2 min Rest
2 - 3:47
2 min Rest
3 - 3:57
2 min Rest
4 - 3:44
2 min Rest
5 - 3:34
Total time - 26:49

Did not think this was going to be that rough but by round 3 I was hurting.  After round 5 I hit the ground doing the crossfit flop.  I should have known.  I was trying to convince myself before the workout to go hard.  Man this one got me!

Heavy Bag, Chest to bar pull-ups, Jump Rope, Tire Squat throws, 400 meter run

3 Rounds
400 meter Run
3 to 5 min Heavy Bag Combos
100 Jump Rope Singles
10 Chest/Stomach to bar Pull-ups
8 Tire Squat Throws

No times just moved through exercises.  Listed is also not the order I followed every time.

Legs

Completed 1 triplet and a few Couplets
4 sets of each 10 reps of each

Front Squat @ 135lbs / Rt leg KB step ups / Lft leg KB step ups both at 45 lbs KB - 3 stacked rubber plates

Large blue box jumps / Jump rope - singles 100

Goblet Squats @ 45 lbs / Hack Squats @ 135lbs

Heavy Grain bag carry 25 yards 60 lbs / rest

Back is pretty sore from front squats and what ever else sparked it.  Hope it heals up.

11/9/16 - quick workout before heading to spfd for SWCCCA meeting

Had about 45 min to get a workout in before we headed to spfd for swccca meet.

Did sets of 10 and 20 for the hodgepodge of exercises

7 sets of 10 Full range pull-up

5 sets of 20 KB Swings @ 70lbs

5 sets of 10 Ring dips

5 sets of 20 GHD's

AM workout - Heavy bag, Body Squats, GHD's, Pull-ups

on the min
4 Rounds
As many reps as possible per exercise per min
1 min - Heavy Bag
1 min - Body Squats
1 min - GHD's
1 min - Pull-ups
3 min Rest

Did not count reps just went through flowing.

11/5/16 STATE CC

running every where.  Amazing day.  Two all state boys.  Nathan was 3rd.  3 all state girls, Kelie was 2nd, Laci was 16th, Anna was 18th.  Girls won!  State Champs!

Day before state - running course

Ran / walked the course with the kids.

Back sore

Went to hotel weight room.  Did 4 sets of 25 weighted sit ups with a twist.  8 lbs med ball.  Heaviest they had.  10 x 40lbs push up dumbbell rows.

11/2/16 - Wall Ball, Crunches, Jump Rope, Alternating Single Arm KB Snatch

3 Rounds
10 Wall Ball @ 20lbs
100 Crunches
100 Jump Rope Singles
10/10 Alternating Single Arm KB Snatches @ 45lbs
1 min Rest

Splits
1 - 3:38
2 - 3:31
3 - 3:30
Total w/ rest - 12:41

Heavy Bag, Jump Rope, KB Swings, GHD's, Body Squats, SDLHP

3 Rounds
1 min Heavy Bag
100 Jump Rope Singles
20 KB Swings @ 70lbs
15 GHD's
20 Body Squats
15 SDLHP @ 70lbs
2 min Rest

Splits
1 - 4:27
R - 2 min
2 - 4:33
R - 2 min
3 - 4:19
Total w/ rest - 17:20

Heavy bag, Ninja Jumps, GHD's, Lunges, Bench Press, Jump Rope

5 Rounds
1 minute Heavy Bag
10 Ninja Jumps
20 GHD's
30 Lunges
20 Bench Press @ 115
100 Jump Rope Singles
2 Minute Rest

Splits
1 - 5:56
Rest - 2 minute rest
2 - 5:26
Rest
3 - 5:35
Rest
4 - 5:47
Rest
5 - 5:29
Total w/ rest - 36:15

10/29/16 - District meet - Champions x 2

Ran like crazy today.  Warrensburg course is spread out a bit but not conducive for a bike.  Ran all over today.  Between the running and the stress of getting the kids ready I was whooped and dragging by the end of the day.

10/26/16 mileage on bike and abs

AM - 5 miles hard on bike

PM - 9 mile decent pace ride

Ab set/push-ups

Evening WOD - B.O.B., Abs, Weighted Box alternating step ups, Abs, Push-ups

3 Rounds
1 min B.O.B.
30 Butterfly Sit-ups
15RT/15Lft Weighted Step-ups @ 45lbs KB
30 Sit-ups with a twist
30 Push-ups
1:30 Rest

Splits
1 - 5:52
2 - 5:26
3 - 5:15
Total - 19:34

Long ride on the bike at practice

Kids had long recovery today.

I rode a hard 6 then covered the last 5 with the boys back into school.

LUNGES

Team had 400 meter race pace repeats today.  They did awesome.  I wanted a workout but had to get to Alpha House banquet.  So I did 200 meters of Lunges.  Did not time this.

Butterfly sit-ups, B.O.B., Lateral Goblet Squats, Crunches, KB Curls, KB Tricep extensions, Sled pulls

2 Mile ride while Emily got in a run

3 Rounds
25 Butterfly Sit-ups
1 min B.O.B. Combos
5rt/5lt Lateral KB Squats @ 45lbs
50 Crunches
20 KB Curls @ 45lbs
50 Crunches
20 KB Tricep extensions @ 45lbs
1 Down and back Sled-pull @
3 min Rest

Splits
1 - BF sit-ups - :46
B.O.B & Rest of movements - 5:41
Rest - 3 min
2 - BF sit-ups - :47
B.O.B & Rest of movements - 6:03
Rest - 3 min
3 - BF sit-ups - :58
B.O.B & Rest of movements - 6:12
Total time w/ rest - 26:29

This thing tore up my legs.  Hamstrings were on fire by round 2 of lateral Squats.  Man I am a sisssy. Have to get back to some level of consistency working out.  Splits show me falling off the map.