| 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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| WARM UP 2X'S 10 JUMPING JACKS 10 PUSH UPS 10 SAMPSON STRETCH 10 SUMO DEAD LIFTS 100 JUMP ROPES WOD 50, 40, 30, 20, 10 DOUBLE UNDERS = 150
SIT UPS = 150
TOTAL TIME: 9:01 | | Comments(3) |
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Warm up
2x's
10 jumping jacks
10 push ups
10 sampson stretches
10 sumo dead lifts
100 jump ropes
WOD
7x's
10 kettle bell push press (70#)
10 pull ups
Required to complete all 10 of each without putting the weight down or coming off the bar.
Total time : 13:52 | | Add Comment |
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warm up
10 jumping jacks
10 push ups
10 sampson stretches
10 hollow rocks
100 jump ropes
WOD "FIGHT GONE BAD"
3x's
1 min wall balls (20#)
1 min sumo dead lifts (75#)
1 min box jumps (21")
1 min push press (75#)
1 min row for calories
1 min rest
TOTAL # 295
32 25 25
20 18 16
23 17 20
20 15 17
16 15 16 | | Add Comment |
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| WARM UP 10, 9, 8....2, 1 PUSH UPS HOLLOW ROCKS WOD "BASELINE" 500 METER ROW 40 SQUATS 30 SIT UPS 20 PUSH UPS 10 PULL UPS TOTAL TIME : 4:46 16 SECONDS AWAY FROM PRO
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| Warm up 10, 9, 8....2,1 Push ups and Hollow rocks WOD 100 Chest to Bar Pull ups total time: 11:33
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| Warm up 2x's 10 jumping pull ups 10 jumping jacks 15 squats 100 jump ropes WOD 5x's 20 pullups 30 push ups 40 sit ups 50 squats 3 minute rest total workout time excluding rests: 30:49 totals: pull ups = 100 push ups = 150 sit ups = 200 squats = 250 | | Add Comment |
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| Warm up 2x's 10 push ups 10 jumping jacks 10 sampson stretches 20 overhead squats 100 jump ropes WOD 5 Sumo Dead lift high pulls (70#) 10 wall balls (20#) 15 box jumps (21") As many rounds in 20 minutes total 11+SDHP SDHP = 60 wall balls = 110 box jumps = 165 | | Add Comment |
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Warm-up
2x's
10 push ups
10 jumping jacks
10 Sampson stretch
20 overhead squats
100 jump ropes
WOD
10 ring dips
2 thrusters (95#)
9 ring dips
4 thrusters
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2 ring dips
18 thrusters
1 ring dip
20 thrusters
total time: 25:02
ring dips = 55
thruster = 110
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| warm up 2x's
10 pushups 10 jumping jacks 10 sampson stretch 20 overhead squats 100 jump ropes WOD 25 GHD situps 5 overhead squats (45#) 20 GHD situps 10 overhead squats (45#) 15 GHD situps 15 overhead squats (45#) 10 GHD situps 20 overhead squats (45#) 5 GHD situps 25 overhead squats (45#) total time 8:47
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Warm up
10 push ups
10 jumping jacks
10 sampson stretch
WOD
21, 18, 15, 12, 9, 12, 15, 18, 21
Medicine ball squat cleans
Knees to elbows
time 20:29
Medicine ball SC's = 141
Knees to Elbows = 141
Cool down
800 meter run. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Warm up 2x's 10 kettle bell squat cleans 10 jumping jacks 10 sampson stretch 20 overhead squats 100 jump ropes WOD 7x's 14 deep push ups on bars ----total = 98
5 thrusters (135#) ----total = 35 6 chest to bar pull ups ----total = 42 7 kettle bell swings (70#) ----total = 49
total time: 32:13 | | Add Comment |
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warm up
2x's
10 kettle bell clean press
10 jumping jacks
10 sampson stretches
20 overhead squats
100 jump ropes
WOD 3/17
3x's
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200 meter run
17 push ups
17 kettle bell swings
17 burpees
200 meter run
17 push ups
17 kettle bell swings
17 calories rowing
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total time: 28:16 (55# kettle bell) | | Add Comment |
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warm up
2x's
10 KBSC's
10 jumping jacks
10 sampson stretch
20 overhead squats
100 jump ropes
WOD
3x's
500 meter row
12 dead lifts (body weight) 185#
21 box jumps 20"
total time: 14:16
Cool down 400m run | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Warm up 400 meter run 3x's 30 sec double unders 15 sec rest 3x's 30 sec wall balls (20#) 15 sec rest 3x's 30 sec step ups (20") 15 sec rest WOD ------------------------- 3x's 10 calories rowing 20 chest to bar pull ups 30 push ups total time:12:51 ------------------------- 3 minute rest ------------------------- 15x's 10 GHD situps 10 double unders rest 3 minutes after every 5th round round 1: 4:53 round 2: 5:15 round 3: 5:32 total time: 15:40 ------------------------- | | Add Comment |
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Spent the weekend in Jackson Hole.
Did a little snowshoeing with some friends.
Approx: 2hrs | | Add Comment |
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Warm up 2x's 10 jumping jacks 10 sampson stretches 15 sit ups 20 overhead squats 100 jump ropes WOD "Filthy Fifty" 50 Box jumps (20") 50 jumping pull ups 50 knees to elbow 50 walking lunges 50 kb swings (35#) 50 push press (45#) 50 back extensions 50 wall balls 50 burpees 50 double unders total time: 37:40 | | Comments(5) |
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Warm up
2x's
10 jumping jacks
10 sampson stretch
15 back extensions
20 overhead squats
100 jump ropes
WOD
100 double unders
75 sit ups
50 pull ups
25 parralette push ups
50 pull ups
75 sit ups
100 double unders
total time: 23:05
Cool down
400 meter jog | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Warm up 2x's 10 jumping jacks 10 sampson stretch 15 back extensions 20 overhead squats 100 jump ropes WOD 10 reps of 35# KB thrusters 25 reps 30" box jump 10 L pull ups 400 m row (damper at 10) 25 reps GHD raises 50 double unders 25 toes to bars 20 wall balls (20#) 15 push jerk (115#)
total time: 16:52
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| Warm up 10 jumping jacks 10 sampson stretches 15 back extensions 20 overhead squats 100 jump ropes WOD Karen 150 wall balls for time (20#) 8:13 | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Warm up 10 jumping jacks 2x's
10 sampson stretch 2x's
15 back extensions 2x's
20 wipers 100 jump ropes WOD 1000 meter row (damper 8) 50 thrusters (45#) 30 pull ups total time: 10:36
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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