Cookies And Creme Pies!

[Crust Bucket]

4:30am 46 degrees, clear.

Douse 5 gals. x 3
Power breathing x 3
JM
Dynamic stretching
Early morning skate 70 minutes.

In the PM
JM
Dynamic stretching
Stadium stair run 50 minutes
Easy isometrics.

[Crust Bucket]

4:30am 49 degrees, clear.

Douse 5 gals. x 3
Power breathing x 3
JM
Dynamic stretching
Early morning skate 75 minutes.

In the PM
JM
Dynamic stretching
Cable set 1x15 each exercise
Overhead downward pull knuckles out, knuckles in
Two arm front chest pull
One arm overhead press
Back press
Shoulder shimmy
Finished with a set of V-ups, then isometric stretching.

[Crust Bucket]

4:30am 50 degrees, clear.

Douse 5 gals. x 3
Power breathing x 3
JM
Dynamic stretching
Early morning skate 60 minutes.

In the PM
JM
Dynamic stretching
AndyBand circuit x 3
20 sec on/10 sec off
Squats
Push ups
High pulls-hands pulling the band wide and back
Alternating lunges
Mountain climbers-knee high and wide
Easy run 20 minutes
Relaxed stretching.

[Crust Bucket]

4:30am 49 degrees, clear.

Douse 5 gals. x 3
Power breathing x 3
JM
Dynamic stretching
Early morning skate 75 minutes.

In the PM
JM
Dynamic stretching
Jump rope 3/3 minute rds.
Double end bag 4/3 minute rds.
Heavy bag 5/3 minute rds.
Cranked out a set of V-ups
Isometric stretching.

[Crust Bucket]

4:30am 51 degrees, foggy and some rain

Douse 5 gals. x 3
Power breathing x 3
JM
Dynamic stretching
Early morning skate 60 minutes.

In the PM
JM
Dynamic stretching
Stadium stairs run 60 minutes
Relaxed stretching.

[Crust Bucket]

4:30am 54 degrees, rain and fog

Douse 5 gals. x 3
Power breathing x 3
JM
Dynamic stretching.

In the PM
JM
Dynamic stretching
85 minute skate
Relaxed stretching.

[Crust Bucket]

4:30am 55 degrees, dark and FN foggy

Douse 5 gals. x 3
Power breathing x 3
JM
Dynamic stretching
Early morning skate 75 minutes.

In the PM
JM
Dynamic stretching
Jump rope 4/3 minute rds.
Heavy bag 5/3 minute rds.
Finished with a 20 minute run and a set of V-ups
Easy isometrics.

[Crust Bucket]

4:30am 52 degrees, clear.

Douse 5 gals. x 3
Power breathing x 3
JM
Dynamic stretching
Early morning skate 70 minutes.

In the PM
JM
Dynamic stretching
Stadium stair run 60 minutes
Easy isometrics.

[Crust Bucket]

4:30am 55 degrees, goddamn fog

Douse 5 gals. x 3
Power breathing x 3
JM
Dynamic stretching
Early morning skate 75 minutes.

In the PM
JM
Dynamic stretching
AndyBand circuit x3
20 sec. on/10 sec. off
Squats
Push ups
High pulls-Hands pulling the band wide and back
Alternating lunges
Isometric stretching.

[Crust Bucket]

4:30am 53 degrees, rain.

Douse 5 gals. x 3
Power breathing x 3
JM
Dynamic stretching
Early morning skate 70 minutes.

In the PM
JM
Dynamic stretching
Grabbed the cables 1 set each
Overhead downward pull knuckles out, knuckles in
Two arm front chest pull
One arm overhead press
Back press
Shoulder shimmy
Relaxed stretching.

[Crust Bucket]

4:30am 55 degrees, foggy

Douse 5 gals. x 3
Power breathing x 3
JM
Dynamic stretching
Early morning skate 65 minutes.

In the PM
JM
Dynamic stretching
Stadium stairs run 65 minutes
Finished with a set of V-ups and relaxed stretching.

[Crust Bucket]

4:30am 47 degrees, more FN fog

Douse 5 gals. x 3
Power breathing x 3
JM
Dynamic stretching
Early morning skate 75 minutes.

In the PM
JM
Dynamic stretching
Jump rope 3/3 minute rds.
Double end bag 3/2 minute rds.
Heavy bag 4/2 minute rds.
Set of V-ups
Isometric stretching.

[Crust Bucket]

4:30am 48 degrees, clear.

Douse 5 gals. x 3
Power breathing x 3
JM
Dynamic stretching
Early morning skate 70 minutes.

In the PM
JM
Dynamic stretching
Stadium stairs run 60 minutes
Isometric stretching.

Merry Christmas everyone.
Hope you all enjoy family, friends and loved ones this time of year.

[Crust Bucket]

4:30am 39 degrees, clear.

Douse 5 gals. x 3
Power breathing x 3
JM
Dynamic stretching
Early morning skate 65 minutes.

In the PM
JM
Dynamic stretching
Stadium stair run 60 minutes
Grabbed some air and water
Leg raises and leg outs off the side of a bench
Easy isometric stretching to finish.

Happy New Year everyone!
I hope all of you can spend it with family, friends, and loved one's

[Crust Bucket]

4:30am 41 degrees, clear.

Douse 5 gals. x 3
Power breathing x 3
JM
Dynamic stretching
Early morning skate 75 minutes.

In the PM
JM
Dynamic stretching
Stadium stairs run 60 minutes
V-ups
Isometrics.

[Crust Bucket]

4:30am 45 degrees, foggy and bullshit

Douse 5 gals. x 3
Power breathing x 3
JM
Dynamic stretching
Early morning skate 70 minutes.

In the PM
JM
Dynamic stretching
Grabbed the cables...
2 sets of 15 each at a quicker pace
The shimmy at the end is more of a stretch for me.

Overhead downward pull knuckles out, knuckles in
Two arm front chest pull
One arm overhead press
Back press
Shoulder shimmy
Isometrics.

[Crust Bucket]

4:30am 43 degrees, clear bitchos.

Douse 5 gals. x 3
Power breathing x 3
JM
Dynamic stretching
Early morning skate 75 minutes.

In the PM
JM
Dynamic stretching
Jump rope 2/3 minute rds.
Double end bag 3/2 minute rds.
Heavy bag 3/3 minute rds.
Finished with a 20 min. run and relaxed stretching.

[Crust Bucket]

4:30am 46 degrees, FN foggy

Douse 5 gals. x 3
Power breathing x 3
JM
Dynamic stretching
Early morning skate 85 minutes.

In the PM
JM
Dynamic stretching
AndyBand circuit x3... 20 sec on/10 sec off
Alternating lunges
Push ups
High pulls-pulling band wide and back
Squats
Mountain climbers
Easy isometrics.

[Mickey O'neil]

So, you do the lunges, pushups, etc. with the bands?

[Crust Bucket]

Hey Mickster,

Yes, for the lunges I pull the band up to my shoulders just like I was holding a bar in the clean position. For the push ups I will hold the end of the band in each hand high across the back.
For Mountain climbers or Grasshoppers it's the same thing but across the middle to lower back.


4:30am 45 degrees, more FN fog

Douse 5 gals. x 3
Power breathing x 3
JM
Dynamic stretching.

In the PM
JM
Dynamic stretching
75 minute skate.

Off the ice
Cable set 1x15 each exercise
Overhead downward pull knuckles out, knuckles in
Two arm front chest pull
One arm overhead press
Back press
Shoulder shimmy
A set of V-ups followed with relaxed stretching.

[Crust Bucket]

4:30am 47 degrees, clear.

Douse 5 gals. x 3
Power breathing x 3
JM
Dynamic stretching
Early morning skate 75 minutes.

In the PM
JM
Dynamic stretching
Cut the day short to start the weekend early
Hit the beach, rode some waves for a couple of hours
Water temp was 62 degrees and waves were at a 5-6ft height
Some wind coming out of the Northwest.

[Crust Bucket]

4:30am 49 degrees, foggy

Douse 5 gals. x 3
Power breathing x 3
JM
Dynamic stretching
Early morning skate 70 minutes.

In the PM
JM
Dynamic stretching
Stadium stair run 65 minutes
V-ups
Isometrics.

[Crust Bucket]

4:30am 50 degrees, clear.

Douse 5 gals. x 3
Power breathing x 3
JM
Dynamic stretching
Early morning skate 75 minutes.

In the PM
JM
Dynamic stretching
Stadium stair run 60 minutes
Leg raises and leg in/outs off a bench
Isometrics.

[Crust Bucket]

4:30am 52 degrees, clear.

Douse 5 gals. x 3
Power breathing x 3
JM
Dynamic stretching
Early morning skate 60 minutes.

In the PM
JM
Dynamic stretching
Jump rope 3/3 minute rds.
Double end bag 3/3 minute rds.
Heavy bag 3/3 minute rds.
Speed bag work
Relaxed stretching.

[Crust Bucket]

4:30am 53 degrees, kinda foggy and bullshit

Douse 5 gals. x 3
Power breathing x 3
JM
Dynamic stretching
Early morning skate 70 minutes.

In the PM
JM
Dynamic stretching
Cable set 2x15 each exercise
Overhead downward pull knuckles out, knuckles in
Two arm front chest pull
One arm overhead press
Back press
Shoulder shimmy
Finished with set of V-ups and relaxed stretching.