| Location: Millville,Ut,USA Member Since: Sep 23, 2006 Gender: Male Goal Type: Local Elite Running Accomplishments: TOU Marathon 2006 - 3:12:46, Ogden Marathon 2007 - 3:04:58, STGM 2007- 2:47:40 ish
Short-Term Running Goals: Start running consistently again, at least 3 times a week. I need to spark my love affair with running again.
Long-Term Running Goals: Keep running because I love it!! Keep working out, so that my body won't look like a T-rex (big legs, itty bitty arms)
Personal: I live in beautiful Cache Valley. I can't wait for spring, I have a need to get up on the canyon trails. I like to mountain bike, run, go jeepin', and shoot guns.
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Crossfit workout,
WARMUP
2x's
10 pull ups
10 samson stretch
15 pass throughs
20 overhead squats
WOD
7 x's
10 burpees
10 medicine ball squat cleans RESULTS 11:09 min
______________________
1000m row
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| CROSSFIT WARM-UP 2xs 10 PULLUPS 10 SAMPSON STRETCHES 15 PASS THRUS 20 OVERHEAD SQUATS WOD 15 KNEES TO ELBOWS 15 BOX JUMPS 15 PUSH UPS 15 JUMPING SQUATS AS MANY IN 20 MINUTES RESULTS 5 TIMES + KNEES TO ELBOWS | | Add Comment |
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| WARMUP 2xs 10 PULLUPS 10 SAMPSON STRETCH 15 PASS THROUGHS 20 OVERHEAD SQUATS WOD 30 CLEAN AND JERK WEIGHT 135# TIME 6:22 COOL DOWN 50 SIT UPS 50 PUSH UPS | | Add Comment |
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| WARMUP 2x's 10 JUMPING JACKS 10 SAMPSON STRETCH 15 PASS THROUGHS 20 OVERHEAD SQUATS 30 JUMP ROPES
WOD 16 WALKING LUNGES WITH MEDICINE BALL 20#
12 SUMO LIFTS 70# 8 BURPEE/BOX JUMPS AS MANY ROUNDS IN 15 MINUTES 5 1/3 ROUNDS
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| WARM UP 10 JUMPING JACKS 10 SAMPSON STRETCH 15 PASS THROUGHS 20 OVERHEAD SQUATS WOD 3 X s 2 MINUTES OF ROWING 2 MINUTES OF REST 2 MINUTES OF KETTLE BELL SWINGS 2 MINUTES OF REST 2 MINUTES OF WALL BALLS 2 MINUTES OF REST TOTAL REPS 371
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| warm up 2x's 10 j jacks 10 sampson stretch 15 pass throughs 20 overhead squats 30 jump ropes WOD 5 pull ups 10 push ups 15 squats As many rounds in 20 minutes Results 18+push ups totals = 95 pull ups, 190 push ups, 270 squats
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| Warm up a bunch of jump ropes a few sampson stretches 15 pass throughs 20 overhead squats WOD 50 sit ups 50 double unders 50 burpees 50 double unders 50 sit ups results: 11:32 | | Add Comment |
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| warm up 2x's 10 jumping jacks 10 sampson stretch 15 pass throughs 20 overhead squats 30 jump ropes WOD 12, 11, 10........2, 1 Box jumps Sumo dead lifts Knees to elbows total time: 14:06 | | Add Comment |
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| Warm up 2x's 10 jumping jacks 10 sampson stretches 15 pass throughs 20 overhead squats 30 jump ropes WOD 800 meter row 7 rounds 12 medicine ball squat/cleans ( 20#)
21 mountain climbers
total time 11:02
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| WARM UP 100 jump rope
10 sit ups 10 squats 10 sampson stretches 10 ghp sit ups WOD 3x's 400 meter row (10)
21 kettle bell swings (55#)
12 pull ups (kip pulls)
total time: 11:55
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| WARM UP 100 JUMP ROPES 10 SQUATS 10 MOUNTAIN CLIMBERS 10 SAMPSON STRETCHES 10 SIT UPS WOD AS MANY ROUNDS IN 20 MINUTES 15 BOX JUMPS 15 SIT UPS 15 DOUBLE UNDERS 15 PUSH UPS TOTAL REPS 9+BOX JUMPS+SIT UPS+DOUBLE UNDERS+7 PUSH UPS BOX JUMPS = 150 SIT UPS = 150 DOUBLE UNDERS = 150 PUSH UPS = 142 | | Add Comment |
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| warm up 100 jump ropes 10 sit ups 10 sampson stretches 10 squat 10 mountain climbers WOD 150 squats 50 pull ups 50 stepping lunges 1600 meter row total time: 18:01 | | Add Comment |
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| Warm up 2x's 10 pull ups 15 push ups 20 pass throughs 100 jump ropes WOD 4x's 2 min. of row for calories 10 sec rest 2 min. of MB squat/cleans 10 sec rest 2 min. of push ups 10 sec rest results: row 40 37 34 32 = 143 squat/cleans 30 28 28 27 = 113 push ups 53 45 43 44 = 185 _______________________ = 441 | | Add Comment |
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Warm up
2x's
10 pull ups
15 push ups
20 pass throughs
100 jump ropes
WOD
21-15-9
Thrusters (95#)
Pull ups
Totals: 7:21
no breaks | | Add Comment |
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Warm up 2x's 10 pullups 15 pushups 20 pass throughs 100 jump ropes WOD 50 sit ups 50 double unders 50 sit ups 50 walking lunges 50 sit ups 50 burpees 50 sit ups total time: 15:21
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| Warm up 2x's 10 pullups 15 pushups 20 pass throughs 100 jump ropes WOD 20 box jumps 21" 30 sumo/dead lifts 70# 40 sit ups
50 walking lunges
60 pull ups
70 push ups
80 jumping squats
21:00 | | Add Comment |
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| Warm up 2x's 10 jumping jacks 10 sampson stretches 15 hollow rocks 20 overhead squats 100 jump ropes WOD 2x's 2 min double unders 105 84 1 min kettlebell swings 30 23 1 min mtn. climbers 89 88 2 min double unders 87 91 1 min kettlebell swings 25 23 1 min knees to elbows 17 23 total 685 | | Comments(2) |
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