Thursday, February 25th

Today I knew that I should take it easy on the weights. The last 3-4 days I have been hitting it pretty hard on lifting heavy, so I wanted to let my muscles kind of recoup but I didn't want to take the day off. I did 25 sprints at varying speeds and inclines. I can't give the exact workout, because it is a protocol that is made up and used by Sports Performance Plus @ Union Hospital's Center for Fitness and Performance. I will tell you that I did sprints ranging from 10 mph to 18 mph and inclines from flat ground to 25% inclined. It was a good change of pace. Back to the weights tomorrow though! Level 1-6 (for my own record)

Wednesday, February 24th

I would like to start off by saying Happy Birthday to the most amazing mom in the world! I love you, so I am going to tell everyone today is your 40th birthday ;). Yesterday was pretty rough, the rowing has my back, shoulders, and biceps sore this morning. When I decided the WODs today I knew I was going to stay away from shoulders. The workouts were as follows:

Length Strength WOD

Back Squat
1X5@135
1X5@155
1X5@175
1x5@195
1X5@215

Lying Leg Curls
1X8@70
3X6@80

Leg Extensions
1X8@160
3X6@175

The back squat felt good. The last two sets of 215 were tough, so I will probably stick to it next week as well.

Cardio WOD

75 Double Unders
50 Push-ups
25 Pull-ups
*4 Rounds for time*

Tony 26:15
Gage 24:06

This didn't really push the cardio-respitory system, my breathing was in control for the most part. The muscle fatigue was over taking. On the push-ups it was physically impossible to keep going, I had to take a break and shake the arms out multiple times. Might do abs later

Tuesday, February 23rd

Today was another day of two WODS. My body felt good today when I woke up, slept like a baby last night, probably from the exhaustion from yesterdays workout. The WODS today were as follows:

Strength WOD

Overhead Squat
1X5@65
1x5@75
1X5@95
1X5@105
1X5@115

Jerk
1X5@95
1X5@105
1X5@115
1X5@125
3X5@135

The strength WOD went pretty smoothly. I will probably stick with the same weights next week. 115 was pretty heavy for the O-Squat. 135 was really heavy for the Jerk. Hopefully next week it will seem easier.

Cardio WOD

Row 750 m
30 Double Unders
15 Burpees
* 4 Rounds for time*

Times were:
Lucas 18:58
Craig 22:22
Tony 18:42
Gage 20:35

This WOD was killer. I am just not able to row as fast as the other guys. I caught some time up doing double unders pretty smoothly. I body is exhausted. Resting the remainder of the evening and then back at tomorrow!

WOD #2 (Cardio)

Well, my grip was hurting after the dead lift and PC's, so I was thinking that Tony and I could come up with something that would stay away from griping. Well, little did I know, Lucas already came up with a cardio workout that he was doing for the day, so needless to say we did that one. The workout is as follows:

10 Dumbbell Power Cleans (1/2 your body weight; I used 40's)
20 Push-ups
*10 Rounds* As quickly as possible

The times might be a little off, I am doing this off of what I remember.

Lucas: 13:somthing
Tony: 20:something
Gage: 25something

This workout was killer. My shoulders, chest, biceps, and grip are all fried. I am glad that it is done and over with. Resting the remainder of the day.

Strength WOD

Yesterday was a rest day, and it was well deserved. Now that it is Monday though, it is time to get back to work. This morning I came in and did and strength WOD. I was a little hesitent about my wrist and lifting heavy, but tried it out. The workout was as follows:

Dead Lift
1X5@135
1X5@185
1X5@195
1X5@205
2X5@215

Power Clean
1X5@95
2X5@115
1X5@125
5X5@135

I was wanting to do 5 sets of 5 for my last set of dead lifts as well, but I could tell my form was slipping with the heavy weight and my back was being used way to much. So, I figured I would nip the sets in the butt and try again next week. The 135lbs for my power cleans felt pretty good, I will move up to 140 next week. I am going to get in another WOD today. Tony and I are going to do some type of cardio workout. I will have that posted whenever the time comes.

Day 2

I am a day late on posting this, but better late than never right?! Ah, so this was a Saturday, when we are suppose to rest right? Wrong! Prior to this I have done enough shoulder movements for a week, in a span of about two days. So, I asked the guys for more legs, instead it was more shoulders! The workout was as follows:

100 Double Unders
75 KB Swings (50lbs)
50 Sumo Dead-Lift High Pulls (50lbs)
25 Thrusters @ 2/3 body weight. ( I scaled down to 95lbs)
10 Manmakers @ 2/3 body weight ( I scaled down to 95lbs)
800 M Run

Times:
Lucas: 20:04
Tony: 23:40
Huck: 28:14
Gage: 28:12

This workout was pretty tough. My cardio didn't feel so bad, but the SDHP's killed my lower back, and it would not loosen up the rest of the workout. I rested the rest of the day, and contemplating about tomorrows WOD. Rest or not?

My journey Starts here. Day 1

Today is about the 3rd day that I am able to lift my upper body, due to my sprained wrist. I can definitely tell that I am a lot weaker than I was a month and a half ago. My cardio is still not where it needs to be, but that is why we work.

The Workout today was as follows:
60 KB swings (50lbs)
50 Box Jumps (24 in. box)
40 Wall Ball (20lb ball, throw 12ft high)
30 Pull-ups
20 Back Extensions/20 Sit-ups
10 Snatches/Squat Snatches (Should have been 115lbs, I had to scale down to 85lbs)
35 Walking Lunges w/45lb Plate held overhead

Tony completed it a bit over 14 minutes
I completed it a little over 20 minutes.

Absolutely exhausted after this.