| 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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| | Slow miles | Fast miles | Total Distance | | 27.50 | 0.00 | 27.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Warm up 2x's 10 jumping jack 10 sampson stretch 15 back extensions 100 jump ropes WOD "300" 25 pull ups 50 dead lifts (135#) 50 push ups 50 box jumps (24") 50 wipers (135#) 50 kettle bell clean press (35#) 25 pull ups total time: 20:57 | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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Warm up 2x's 10 jumping jacks 10 sampson stretch 15 back extentions
20 over head squats 100 jump ropes WOD 21, 18, 15, 12, 9, 6, 3 Kettle bell swings (70#) Sit ups total time: 7:50 ________________________ PM run 6 miles with Oscar. approx. 50min __________________________ | | Comments(2) |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| NO Warm up. I was a little late. WOD 15 Wall balls = 90
15 Knees to Elbows = 85
15 double unders = 75
15 burpees = 75
As many rounds in 20 minutes Results: 5 1/2 - 5 reps knees to elbows | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Ran with Trevor and Oscar. tt: 28:55 | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
| Warm up 2x's 10 jump jacks 10 sampson stretch 15 back extensions 20 overhead squats 100 jump ropes WOD "Jackie"
5 pull ups 10 push ups 15 squats As many rounds in 20 minutes total = 20+pull ups ________________ pull ups = 105, push ups = 200, squats = 300 | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
| Warm up 2x's 10 jumping jacks 10 sampson stretch 15 back extensions 20 overhead squats 100 jump ropes WOD "Karen" 3x's 400 meter run 21 kettle bell swings 12 pull ups total time : 11:31 400 meter cool down run | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
| Warm up 2x's 10 jumping jacks 10 sampson stretches 15 back extensions 20 overhead squats 100 jump ropes WOD 5 rounds of 50 double unders 20 wall balls (20#) 3 hang cleans (115#) 5 pull up chest to bar Total time: 15:01 400 meter cool down | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
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Warm up 2x's
10 JJ 10 SS 15 Back EX 20 Overhead Squats 100 JR WOD 3 rounds of 40 push press (65#) 30 squats 20 ring dips 10 calories rowing total time: 17:31 400 meter cool down
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
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WARM UP 10 JUMPING JACKS 10 SAMPSON STRETCH 30 BACK EXTENSION 20 OVERHEAD SQUATS 100 JUMP ROPES WOD 20, 19, 18, 17......3, 2, 1 PUSH UPS SIT UPS TOTAL TIME: 15:17 | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.25 | 0.00 | 8.25 |
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Warm up 2x's 10 jumping jack 10 sampson stretch 15 back extensions 15 push ups 100 jump ropes WOD "Caleb"
8x's 400 meter run 8 walking lunges (2x35# kettle bells) 8 box jumps (30") Total time: 24:51 ******************** Evening run Ran the Providence to Millville deer fence trail loop 6.25 59min
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
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Warm up 20 jumping jacks 20 sampson stretch 30 back extensions 15 push ups 100 jump ropes WOD 21, 18, 15, 12, 9, 6, 3 Overhead Squats (85#) GHD sit ups Time: 13:05
Cool down Ran 400m | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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Warm up
20 jumping jacks
15 push ups
10 sampson stretch a bunch of arm swings and quad stretches WOD 5x's 15 SDHP (95#) 15 Thrusters (95#) 15 pull ups Total time: 24:48
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.25 | 0.00 | 4.25 |
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Warm up 2x's 10 jumping jacks 10 sampson stretch 15 back extensions 15 push ups 100 jump ropes WOD 50, 40, 30, 20, 10 double unders back extensions total time 7:28 400 meter cool down Ran 4 miles after work. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
| Warm up 20 jumping jacks 20 sampson stretch 120 jump ropes WOD "ANNIE" For time 100 pull ups 100 push ups 100 sit ups 100 squats total time: 20:53 cool down 400m run | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.75 | 0.00 | 0.75 |
| Warm up 2x's 10 jumping jacks 10 push ups 10 hollow rocks 15 pass throughs 100 jump ropes WOD 3x's for time 500 meter row 21 burpees 400 meter run total time : 19:55 | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
| Warm up 2x's 10 jumping jacks 10 push ups 10 thrusters pvc 15 pass throughs 100 jump ropes WOD 50 back extensions 75 double unders 100 sit ups 75 double unders 50 back extensions total time: 9:49 | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 1.50 | 0.00 | 1.50 |
| Warm up 2x's 10 jumping jacks 10 push ups 10 PVC thrusters 15 pass throughs 100 jump ropes WOD 2x's 800 meter run 400 meter run backwards total time: 12:11 | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| No warmup to speak of WOD 250m row (damper at 8) 50 push ups 9 clean and jerk (115#) 3 min rest 250 row 45 push ups 12 clean and jerk 3 min rest 250 row 40 push 15 clean and jerk 3 min rest 250 row 35 push 18 clean and jerk 3 min rest 250 row 30 push 21 clean and jerk total time 28:30ish | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.50 | 0.00 | 0.50 |
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Warm up 2x's 10 jumping jacks 10 push ups 10 thrusters (pvc) 15 pass throughs 100 jump ropes WOD As many rounds in 20 minutes 15 double unders 15 burpees 15 box jumps 24" 15 pull ups chest to bar Total: 5-2 pull ups
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
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Warm up 2x's 10 jumping jacks 10 push up 10 back extensions 15 pass throughs 100 jump ropes
WOD "FILTHY FIFTY"
50 box jump 24" 50 jumping pull ups 50 kettle bell swings 1 pood 50 walking lunges 50 knees to elbows 50 push press 45# 50 back extensions 50 wall ball shots, 20# 50 burpees 50 double unders Total time: 30:06 (7:34 PR FROM A MONTH AGO)
400 meter cool down run | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Warm up 20 jumping jacks 20 push ups 20 back extensions 30 pass throughs 200 jump ropes WOD 21, 18, 15, 12, 9, 6, 3 Kettle bell swing (1.5 pood) sit ups time 6 or 7 minutes | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
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Warm up
20 jumping jacks
20 push ups 20 back extensions 30 pass throughs WOD "FRAN" 21, 15, 9 Thrusters (95#) Pull ups Total time: 6:41 400 meter cool down run
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 27.50 | 0.00 | 27.50 |
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