| 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 | | 6.76 | 0.00 | 6.76 |
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| | Slow miles | Fast miles | Total Distance | | 0.50 | 0.00 | 0.50 |
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Warm up
10 jjacks
10 pull ups
10 pass throughs
10 PVC thrusters
10 sampson stretch
WOD "JACKIE"
1000 meter row
50 thrusters (45#)
30 pull ups
Total time: 9:15 | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 150 pushups | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
| warm up the usual WOD 50 push ups 9 clean and jerk (115#) 250 row 3 minute rest 45 push up 12 clean and jerk 250 row 3min rest 40 push ups 15 clean and jerk 250 row 3 min rest 35 push up 18 clean and jerk 250 row 3min rest 30 push up 21 clean and jerk 250 row time for rounds 1-3:36 2-4:56 3-5:22 4-5:43 5-5:46 total working time: 25:23 | | Comments(2) |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
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Warmup 20 jumping jacks 20 jumping pull ups 20 pass throughs 20 PVC thrusters 20 sampson stretches 200 jump ropes WOD 15 double unders 15 burpees 15 box jumps (24") 15 chest to bar pull ups As many rounds in 20 minutes 4 rounds + box jumps ran 400 meter cool down | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
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warmup
10 jumping jacks
10 jumping pull ups
100 jump ropes
WOD
For time:
25 walking lunges
30 medicine ball squat cleans
40 push ups
50 double unders
40 GHD sit ups
30 Chest to bar pullups
25 kb thrusters 75#'s
50 squats
total time: 14:57
400 meter cool down | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.38 | 0.00 | 0.38 |
| Warm up 10 jumping jacks 30 pull ups 10 over head squats 10 sampson stretch 200 meter run WOD 1000 meter row 100 double unders 750 meter row 75 double unders 500 meter row 50 double unders 250 meter row 25 double unders Total time: 18:25 400 meter cool down | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.38 | 0.00 | 0.38 |
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Warm up 20 jumping jacks 20 jumping pull ups 20 pass throughs 20 pvc thrusters 20 sampson stretches 200 meter run WOD 5x's 21 thrusters (75#) 21 double unders Total time: 13:17 400 meter cool down
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 1.75 | 0.00 | 1.75 |
| (2x) foir time
800 m run
14 - Wall Balls
14 - Knees to Elbows
400 m run
14 - Walking Lunges
14 - Burpees can't remember time | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
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Warm up
20 jjacks
20 jumping pulls
20 pass throughs
20 pcv thrusters
20 sampson stretch
400 meter row
WOD "Cindy"
As many rounds of
5 pull ups
10 push ups
15 squats
in 20 minutes.
20 + 3 squats | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
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Warm up
20 jjacks
20 jumping pull ups
20 pass throughs
20 PVC thrusters
20 sampson stretches
400 meter row
WOD
1,1,1,1,1,1,1 Max squats and max box jump
245#
245#
245#
245#
245#
265#
275#
48" box jump
Cool down 400 meter run
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
| or time;
30x walking lunges
21x pull ups
21x sit ups
30x walking lunges
18x pull ups
18x sit ups
30x walking lunges
15x pull ups
15x sit ups
30x walking lunges
12x pull ups
12x sit ups
30x walking lunges
9x pull ups
9x sit ups
30x walking lunges
6x pull ups
6x sit ups total time:12:42
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
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5 rounds for time;
10 push jerk
20 knees to elbows
male push jerk weight:
115# (95#) women 9:45
mostly push presses, I need to practice my push jerk form.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
| 10 rounds for time of:
10x pull ups
10x ring dips 20:25
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 200 meter run
8x med ball squat cleans
12x sumo dead lift high pulls
15x double unders
as many rounds in 15 min 6+50meters | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| "tabata something else"
complete 32 intervals of 20 seconds of work followed by 10 seconds of
rest where the first 8 intervals are pull ups, the second 8 are push
ups, the third 8 intervals are sit ups, and finally, the last 8
intervals are squats. There is no rest between exercises.
keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end. 382
75 pull ups
88 push ups
102 sit ups
117 squats
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 1.25 | 0.00 | 1.25 |
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Warm up Same WOD 4 rounds of:
400 meter run
20x box jumps
Row 20 calories
20x kb thrusters (35#)
20x burpees total time: 36:20
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
| Warm up 20 push ups 30 sit ups 30 sampson stretch 40 jumping squats 40 pass throughs WOD 30 box jumps (30") 12 hang cleans (115#) 12 burpees 20 box jumps (30") 9 hang cleans 9 burpees 10 box jumps 6 hang cleans 6 burpees total time: 10:56 | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
| Warm up 20 push ups 30 sit ups 30 sampson stretch 20 jumping squats 20 pass throughs WOD "Angie" 100 pull ups 100 push ups 100 sit ups 100 squats Total time: 19:59 400 meter cool down
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.76 | 0.00 | 6.76 |
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