(warm-up)
Stretch
Hand stands
Workout
Spartan 300
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up
Row 10,000 m for time
(cool-down)
walk 5 min
long 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
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- Friday- Cup Check
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2 comments:
Notes:
PRed on the Spartan 300 with a time of 33:34
Rested for about 5 min until my hr got down below 100 and thought I was ready to attack the row. 8 min in a wasn't pumped up and on another planet with my headbanger music. The music was playing but my muscles just wouldn't work. I had a ridiculously slow pace going and I knew it wasnt goint to get any fast as the seconds ticked. By the time I got to 30 min I knew this may be the most difficult cardio day of my life. What was weird was the fact that it wasn't my hr or cardio that was hurting- it was my muscles. Namely my legs. They hurt so bad I had to stop about 3 times for 10 seconds or so to let the pain subside. Def a difficult day. Finished the 10k row in a super suck 44 min
Hey, how do I add you as a team member? Or add your blog on my page?
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