BAMC AOD

Crossfit WOD

3 rounds for time (7:54)
135lb hang power clean x 15 reps
15 reps Burpees
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Notes: Grip started to fail the last set. Had to break cleans in to sets of 3-5 reps.

Tabata Bike

8 x 20:10 (4 minutes) stationary bicycle
6 minutes warm-up
5 minutes cool-down

100m Sprints

100m sprints x 10 reps
Walk back to start. Average rest about 1:30.
Ran in New Balance Minimus shoes.

Barbell Complex and KB Swing / Push-up Pyramid

3 rounds with 135lbs x 8 reps
1. Hang Cleans
2. Push Press
3. Back Squat
4. Bent over Rows
5. Barbell Ab Rollouts
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45lb Kettlebell / Pushup Pyramid with 25lb vest
10,9,...,2,1
Swings
Push-ups
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Notes: Grip failed me toward the end. Was not able to do a 4th set. Rest period ended up being closer to 3 minutes. Grip was too shot to even do front squats so had to switch to back squats. Last set had to drop weight at 4 reps of rows and then finish after a quick rest. 25lb vest for the pyramid definitely made it more challenging than I though it would.

"300"

25 Pull-ups
50 135lb Deadlifts
50 Box Jumps
50 40lb d-bell Right/Left Single Snatch
50 Push-ups
50 135lb Wipers
25 Pull-ups
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Notes: Worked out with Brian at the bubble gym.

4 Mile Run

Ran to Everyday and back. Crashed the last 2 miles. Felt nauseous and weak. Need more time b/t working out and eating.

McAllister Bike Ride

Rode outer loop today

4 Mile Run

34 minute run to Everyday Fellowship. Easy pace.

Deadlift and Metcon

Deadlift
135 x 5
185 x 5
225 x 5, 5, 5
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5 Rounds of 3 minutes with 1 min rest
Push Press 115 x 12
Toes to bar x 12, last 2 did V-ups
Farmer's Carry 2 x 70lb Kettlebells basketball court down/back
Burpees til 3 minutes complete
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Notes: Farmers carrys destroyed my grip. Toes to bar got tough as well. Worked out with Brian. Quads are starting to get sore from yesterday

Cindy with Brian

Warm-up 5 minutes on the minute:
5 Burpees + 10 Air Squats
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Cindy (20 minutes) completed 19 rounds:
15 Air Squats
10 Push-ups
5 Pull-ups
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Notes: Both AC joints feeling sore from Monday's workout I guess. Alyssa and girls left today for Bossier.

Weights and Tabata Bicycle

A. Front Squats
135lbs 3 x 8
B. Bench Press
135 x 10
155 x 8
165 x 8
175 x 8
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Tabata Bike 4 min 20:10 x 8
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Notes: Neck still sore but doing better. Went light to see how neck does tomorrow. Quads cramping with just 135lbs.

4 Mile Run

Easy paced run to church and back. Walked at 2 miles to do chin retractions and rotations. Neck a little painful today most likely from bike wreck yesterday.

Mountain Bike a McAllister Park

Went riding with Alyssa. Mom and Dad watched the girls for us. Trails real muddy. Wrecked bike doing hops cleaning mud off tires.

3 Mile Run

Easy Paced run. Stopped every mile to do chin retractions. Overall, felt ok.

Neck Pain

Neck pain improving. Responds best to unloaded retraction with extension. Able to perform seated (loaded) retractions with extensions today. Unable to achieve complete centralization. Pain moves to right side of neck near midline though.

Neck Pain

Woke up this morning with severe right side neck pain and radiating pain to hand C7-8 distribution. Pain with deep breaths, turning head. Constant pain. Decent response to supine unloaded cervical retractions with extensions and self applied traction.

Density Circuit with 20lb weight vest

Warm-up
KB Swings, KB Cleans, Goblet Squats
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Density Circuit (20 minutes) w/ 20lb vest 8 reps for all movements
1. TRX Skater Jumps
2. 185lb Deadlift
3. 35lb D-bell shoulder presses
4. Jumping Pull-ups
5. Core Movement (Core Rows, Ab Rollouts, Side Planks, Medicine Ball Mountain Climbers)
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Completed 5 rounds + TRX Skater Jumps and Deadlifts
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Notes: Good workout. Initially was going to do either hill sprints or tabata bike afterwards, but was too exhausted.

Snatch, Pyramid, Tabata Bike

Hang Snatches
95lbs x 3
115lbs x 3
135lbs x 3, 2
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Pyramid down/up 10,9...1...9,10
KB Swings 45lbs
Pushups
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Tabata Bike x 7 reps 20:10
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Notes: 8th rep for tabata bike would have been counterproductiove.

Metcon - Complex and Sprints

Barbell Complex 3 sets x 8 reps with 2 minutes rest and 95lbs
1. Hang Snatch
2. Push Press
3. Back Squat
4. Bent over Rows
5. RDL/jump shrug
6. Ab Rollouts
7. Plyo Push-ups
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5 x about 200-300m sprints uphill (jog downhill)
1-36s, 2-41s, 3-39s, 4-35s, 5-35s
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Notes: Wore Vibram 5 fingers for workout. Will plan to keep this complex for a couple of weeks. Possibly add a density type set also. Plan to keep sprints for the next several weeks as well. Could add maybe 5lbs total or up reps 1-2 or decrease the rest period to 90sec.
Sleep: Only about 4 1/2 hours sleep last night.

July 4th with Dave Sammonds and family

4 Mile Run

Ran the back roads. Felt really sluggish.
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Notes: Plan to back off of running this summer since the heat seems to drain all my energy and I am not able to get quality runs.

Weights

A. Cleans from ground
135 x 5, 155 x 5
185 x 3, 3, 3
B. Deadlifts
255 x 5, 5, 5
C1. Push Press
115 x 6, 6, 6
C2. Pull-ups BW x 3 x 10
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Metcon (3 rounds x 3 minutes)
~300 yd shuttle
24kg (53lb) KB swings x 20 reps