(warm-up)
stretch & hand stands
Workout (FOR TIME- NO MODS)
50 pull ups
50 squats (95# bb)
50 push-ups
50 ball slams (8# ball)
50 thrusters (75# bb)
50 floor sweepers (135# bb)
(cool-down)
10 min jog
stretch
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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 .
Personal Records
CROSSFIT
Fran- 8:34
500m- 1:38
1000m- 3:24
2000m- 7:02
5000m- 18:53
10000m- 38:58 STRENGTH
Pull-ups- 18
Push-ups- 89
Deadlift- 396
Squat- ???
Fran- 8:34
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
500m- 1:38
1000m- 3:24
2000m- 7:02
5000m- 18:53
10000m- 38:58 STRENGTH
Pull-ups- 18
Push-ups- 89
Deadlift- 396
Squat- ???
Knowledge
Blog Archive
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2008
(81)
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▼
April
(22)
- Wednesday- Deck Up Pain
- Tuesday- Light Cardio
- Monday- Muscle Endurance
- Saturday- Race
- Friday- Pre-Race Session
- Thursday- Recover
- Wednesday- Back on the Bike
- Tuesday- Recover
- Monday- Back to the Pool
- Saturday- Salt Lake City Half Marathon
- Thursday & Friday
- Wednesday- 1/2 Marathon Taper
- Tuesday- Recovery
- Monday- Cardio Reset & Rebuild
- Saturday- 1200 Reps Per Hour....or Better
- Friday- Cardio Build
- Thurday- Musculur Endurance Circuit
- Half Marathon Prep
- Too Much Cardio
- Swim Free & Die Hard
- Active Recovery & Rebuild
- All Around the World- 50 Times
-
▼
April
(22)
1 comment:
Notes:
There were several times when I just felt like giving up. 50 is a strange number that way. I changed up the the squats to deadlifts with 95# and I couldn't find a place to do floor sweepers w a bb so I changed it to 55# db.
All in all the workout ended up looking like this...
50 pull ups
50 dead lifts (95# bb)
50 push ups
50 floor sweepers (55# db's)
50 thrusters (75# bb)
50 ball slams (8# ball)
TOTAL TIME 44:37
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