45 Air Squats
45 weight swings (25#)
46 lunges (23 each leg)
45 push press (25# bb)
Run 30 min AFAP- 3.30 miles FBPR!!!
Core
Machine crunch- 3x40
Hanging l-swing- 3-20
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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2011
(36)
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February
(16)
- Saturday 2/26- Recover
- Friday 2/25- Tailpipe
- Thursday 2/24- Heavy
- Tuesday 2/22- Burp and Step
- Monday- 2/21
- Friday 2/18- Jackie
- Thursday 2/17- Fran(ish)
- Wednesday 2/16- Press and Hold
- Tuesday 2/15- 1st Gear
- Tuesday- Murph(ish)
- Monday- Burpees & Stairs
- Saturday- Indoor Rowing Race
- Friday- Pre Race Workout
- Wednesday- Legs & Shoulders
- Tuesday- Back & Bi's
- Monday- Chest & Tri
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▼
February
(16)
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