| 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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| Miles: | This week: | 0.00 |
Month: | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 55.64 | 0.00 | 55.64 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
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Ran to Hollow road. I felt pretty good until the end of the second mile and then my quads started to burn. I am a little sore in my legs this morning.
total time: 32:58
Average pace: 8:15 |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Ran up to Millville canyon with Oscar. It was a strange run because it was at night and very foggy. There was a dog that gave us a sneak attack. We both came out of it ok. |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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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
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 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 |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 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 |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 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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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 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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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 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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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 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 |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 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 |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 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
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 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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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 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 |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 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 |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 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 |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
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 |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
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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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 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 |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 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 | |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 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 | |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
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 |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
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 |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 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
| |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 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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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 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 |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 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 |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
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
.
.
.
2 ring dips
18 thrusters
1 ring dip
20 thrusters
total time: 25:02
ring dips = 55
thruster = 110
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 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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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
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. |
| | 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 |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
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
----------------------
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
--------------------------------
total time: 28:16 (55# kettle bell) |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
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 |
| | 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 ------------------------- |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
Spent the weekend in Jackson Hole.
Did a little snowshoeing with some friends.
Approx: 2hrs |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
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 | |
| | 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
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 |
| | 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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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 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 |
| | 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
|
| | 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 |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
|
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 __________________________ | |
| | 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 |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Ran with Trevor and Oscar. tt: 28:55 |
| | 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 |
| | 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 |
| | 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 |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
|
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
|
| | 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 |
| | 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
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| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
|
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 |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
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
|
| | Slow miles | Fast miles | Total Distance | | 4.25 | 0.00 | 4.25 |
|
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. |
| | 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 |
| | 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 |
| | 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 |
| | 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 |
| | 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 |
| | Slow miles | Fast miles | Total Distance | | 0.50 | 0.00 | 0.50 |
|
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
|
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
|
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 |
| | 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 |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
|
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
|
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
| 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
|
| | 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 |
| | 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 |
| | Slow miles | Fast miles | Total Distance | | 1.12 | 0.00 | 1.12 |
|
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 |
| | 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 |
| | 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
|
| | 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 |
| | 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 |
| | Slow miles | Fast miles | Total Distance | | 4.88 | 0.00 | 4.88 |
|
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 |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
|
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 |
| | Slow miles | Fast miles | Total Distance | | 0.50 | 0.00 | 0.50 |
|
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 |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 150 pushups |
| | 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 | |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
|
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 |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
|
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 |
| | 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 |
| | Slow miles | Fast miles | Total Distance | | 0.38 | 0.00 | 0.38 |
|
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
|
| | 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 |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
|
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 |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
|
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
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| | 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
|
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
|
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.
|
| | 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
|
| | 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 |
| | 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
|
| | Slow miles | Fast miles | Total Distance | | 1.25 | 0.00 | 1.25 |
|
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
|
| | 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 |
| | 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
|
| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
| WARM UP 10 JUMPING PULL UPS 20 PUSH UPS 30 SIT UPS 40 SQUATS 400 METER RUN WOD one round of helen
400 meter run
21x kb swings
12x pull ups
one round of annie
50x double unders
50x sit ups
five rounds of cindy
5x pull ups
10x push ups
15x squats
a little portion of pukie brewster
25x burpees
a taste of angie
100x sit ups TOTAL TIME - 19:02
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| | Slow miles | Fast miles | Total Distance | | 0.75 | 0.00 | 0.75 |
| Warm up 10 jumping pulls 20 push ups 30 sit ups 40 squats 400 meter run WOD 3 min of wall balls (20#) 6 min rest 3 min of push ups 6 min rest 3 min row for calories total: 72 wall balls 83 push ups 65 calories 220 total .5 mile cool down |
| | Slow miles | Fast miles | Total Distance | | 0.50 | 0.00 | 0.50 |
| no real warm up WOD "Christine" 3 rounds of: 500 meter row 12 dead lifts at body weight (185#) 21 box jumps (21") Total time: 12:41 .5 mile cool down
|
| | Slow miles | Fast miles | Total Distance | | 1.38 | 0.00 | 1.38 |
| WOD 800 meter run 15 sumo dead lift high pulls (95#) 15 chest to bar pull ups 400 meter run 15 sumo dead lift high pulls (95#) 15 chest to bar pull ups 200 meter run 15 sumo dead lift high pulls (95#) 15 chest to bar pull ups total time 13:36 800 meter cool down |
| | Slow miles | Fast miles | Total Distance | | 0.75 | 0.00 | 0.75 |
| Warm up 10 jumping pull ups 10 kettle bell clean press 30 back extensions 20 overhead squats 400 meter run WOD "FILTHY FIFTY"
50x box jumps
50x jumping pull ups
50x kb swings 1 pood
50x walking lunges
50x knees to elbows
50x push press 45#
50x back extensions
50x wall balls
50x burpees
50x double understotal time: 24:59 (5 min 7 sec PR) |
| | Slow miles | Fast miles | Total Distance | | 55.64 | 0.00 | 55.64 |
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