| 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 | | 10.00 | 0.00 | 10.00 |
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| Warm up 2x's 10 jjacks 10 push up 10 pass thrus 15 overhead squats 100 jump ropes WOD "ANNIE" 50, 40, 30, 20, 10 double unders sit ups total time: 6:20
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| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
| Warm up 2x's 10 jjacks 10 push ups 10 pass thrus 15 overhead squats 100 j ropes WOD 1 min for max reps with 30 sec rest between exercises of; mtn climbers goblet squats (70#) kettle bell swings (2 pood) wall balls (20# to 10ft) back extensions knees to elbows box jumps (30#) pull ups dbl unders push ups anchored abmat sit ups total reps: 403 400 meter cool down | | 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 pass throughs 15 overhead squats 100 jump ropes WOD 30 clean and jerk for time (135#) total time: 4:11 400 meter cool down | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 1.12 | 0.00 | 1.12 |
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Warm up
2x's
10 jumping jacks 10 push up 10 pass throughs 15 over head squats 100 jump ropes WOD 200 m run 21 SDHP (95#) 21 push press (95#) 400 m run 15 SDHP 15 push press 800 m run 9 SDHP 9 push press Total time: 11:56 400 m cool down | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
| Warm up 20 jjacks 20 push ups 20 pass thrus 30 overhead squats 200 jump ropes WOD 3 rounds for time 400 meter run 15 kettle bell swings (70#) 15 box jumps (24") 15 double unders total time: 400 meter cool down | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.50 | 0.00 | 0.50 |
| Warm up 20 jjacks 20 push ups 20 pass thrus 30 overhead squats 200 jump ropes WOD " Iron Man" 20, 19, 18 ...... 3, 2, 1 Push ups Sit ups Total time: 15:02 Half mile cool down
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| | Slow miles | Fast miles | Total Distance | | 1.25 | 0.00 | 1.25 |
| Warm up 20 jumping jacks 20 push ups 20 pass throughs 10 overhead squats 10 sampson stretch 25 double unders WOD "DANIEL" 50 pull ups 400 meter run 21 thrusters (95#) 800 meter run 21 thrusters (95#) 400 meter run 50 pull ups WOD time: 20:53 | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
| Warm up 20 Jjacks 20 push ups 20 pass throughs 20 overhead squats 20 sampson stretch 200 jump ropes WOD 16 sit ups 8 box jumps 4 burpees As many round in 15 minutes total : 14+9 sit ups | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.88 | 0.00 | 4.88 |
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Warm up
20 jjacks
20 push ups
20 pass throughs
20 overhead squats
20 sampson stretch
200 jump ropes
WOD
5x's
200 meter run
20 double unders
10 wall balls (20#)
total time: 8:59
400 meter cool down
Evening run 4 miles with Oscar
total time: 31:15 | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
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Warm up
20 jjack
20 push ups
20 pass throughs
20 sampson stretch
20 overhead squats
200 jump ropes
WOD "Tabata This"
Pull ups, push ups, sit ups, squats, rows
8 rounds 20 secs on 10 sec rest. Count the lowest reps in round.
Totals:
pull ups = 8
push ups = 9
sit ups = 12
squats = 14
rows (calories) = 7
total = 50 | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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