Run 30 AFAP
3 Supersets
1 min ball hold
10 db curls (25lbs)
3 Supersets
15 assisted dips (80#)
15 ball crunches
Roll it out
This blog is a record of the training regime I have subjected myself to. Through years of study and great influences from Gym Jones and Crossfit, I share both my knowledge and experience .
Run 30 AFAP
3 Supersets
1 min ball hold
10 db curls (25lbs)
3 Supersets
15 assisted dips (80#)
15 ball crunches
Roll it out
Run 30 min AFAP
3 Supersets
1 min bridge holds
12 db curls (35 lbs)
Today I got an early workout while traveling to Minnesota. I got a new FBPR but only on account of dropping a few thousand feet in elevation. I guess that really does make a difference.
5 supersets for time:
10 burpees
20 bb curls (35 #)
12:13
Run 20 min AFAP- 2.25 miles
3 supersets
45 sec ball hold
20 calf raises
RUNNING
1 mile- 5:40
2 mile- 11:50
3 mile- 19:49
4 mile- 27:43
10k- 44:39
Half Marathon- 1:52:13
TRIATHLON
Sprint (300m/12mi/3.1mi)- 1:05:43
Olympic (1500m/26mi/6.2mi)- 2:50:04