Warm-up
stretch
2 min row at easy pace
WORKOUT
Circuit with 4 stations:
Row 1000 meters
10 ball slams with 8# ball
40 air squats
10 Get-Ups w 15# db
3 Rounds
Cool-Down
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
-
▼
2009
(36)
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▼
February
(19)
- Friday- 100 Hurts So Good
- Thursday- Combat Ready (well...in a few months)
- Wednesday- Provo Ride
- Tuesday- Strength Through Unity, Unity Through Pain
- Monday- Half As Long, Faster
- Saturday- Outside Again
- Friday- Dead and Still Running
- Thursday- Quick and Hard
- Wednesday
- Tuesday- Hard Ride
- Tuesday- Count to 5
- Monday- Gettin Back into It
- Saturday- Easy as 1, 2, 3
- Thursday- Uphill Battle
- Water Wednesday
- Tuesday- Spin Your Wheels
- Monday- Runin Wild
- Saturday- Row Circuit
- Friday- Circuit Circuit
-
▼
February
(19)
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