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  • 10 miles
  • 04:21 time
  • 2197 calories
  • 4 workouts
  •  
  • This Week time period

Entries

  1. FIT
    QCCF 01:00

    Work on your goals!!
    15 min
    Set up an OMEM 12 with movements to assist you meeting your goal!
    Toes to bar

    Part 2
    2 Rounds
    30 Wall Balls 20
    30 Russian Swings 55
    30 walking Lunges (total)
    30 Dumbell... read more

  2. FIT
    QCCF 01:00

    Part 1 (12 min)
    Front Squat
    Find 2RM - 155#

    Part 2
    Row 1k
    30 Hang Power Snatch 65#
    30 Burpees
    11:52

  3. RUN
    Skybridge Stairs 00:30

    This was not the smartest idea after the snow run. Made 5 loops.

  4. RUN
    Snow Run 9.7 mi 01:51 11:26 pace

    Met Josiah for a run in the snow. Go west young man. That worked okay for the out, coming back was a problem with the blowing snow. Just kept plugging along and eventually made it back home.

  5. RUN
    Treadmill 3 mi 00:27 09:00 pace

    Saturday morning treadmill.

  6. FIT
    QCCF 01:00

    Part 1
    Bench Press
    5RM - 135#
    Part 2
    4 rounds
    12 PU
    10 2for1 Burpees
    Rest 1 min
    15:35
    Part 3
    100 Band Pull Parts
    Accumulate 4 min plank

  7. RUN
    Treadmill 2 mi 00:19 09:30 pace

    First treadmill run in forever.

  8. FIT
    QCCF 01:00

    Part 1
    1 Rep Hang Power Clean
    115#
    Part 2
    Row 1K
    Rest 5 min
    Row 1K
    12:50

    Part 3
    5min Heavy Farmer Walk

  9. FIT
    QCCF 01:00

    Part 1
    Omem 10 - 3 Power Jerk
    Worked up to 125#
    Part 2
    Amrap 12
    12 Box Step Overs 24"
    12 Wall Balls - 20#
    12 GTO 45#
    5 rounds completed

  10. FIT
    QCCF 01:00

    Part 1
    On 2min interval - 10X3 @ 85%+ 15-20# (back squat).
    170#
    Part 2
    3 Rounds
    1:30 jump rope/double Unders
    12 Toes to Bar
    10 per arm KB push Press 35#
    15:35
    Part 3
    5X Max time Hollow Holds
    Rest :... read more

  11. RUN
    Skybridge Stairs 00:31

    This was tougher this week after the canal miles. Completed 6 loops.

  12. RUN
    Henepin Canal 7.65 mi 01:27 11:23 pace

    Met Anne R. and Josiah C. at the canal. The path was a combination snow pack, ice pack, and clear path. Always nice to have running partners to get through the miles.

    • Anne R.
      Anne R.

      For sure. No way would I have done so many miles today without you two. :)

      10 days ago Like

  13. FIT
    QCCF 01:00

    Part 1
    Bench Press
    5 RM (add 5-10# from last week)
    140#
    Part 2
    Amrap 9
    6 Shoulder to OH 115#
    9 Bar Facing Burpees
    4 rounds + 4
    Part 3
    100 band front raises
    100 bar bell bent over rows. 45

  14. FIT
    QCCF 01:00

    Part 1
    On 3min interval - 4X9 @ 70% +10# (box squat)
    145#
    Part 2
    21-18-15-12-9 of
    Wall Balls 20
    Sit Ups
    6:24
    Part 3
    Hip Mobility

  15. FIT
    QCCF 01:00

    Part 1
    Omem 10
    Hang Power Snatch
    L1- 5 reps at light load - 65#
    Part 2
    7 Rounds
    7 HR Push Ups (L2/3 - no knee touch)
    Attempted Double Unders for 1 min each round
    11:30
    3 Rounds
    3X 5-10 Stric... read more

  16. FIT
    QCCF 01:00

    Part 1
    Backsquat
    On 2min interval – 10X3 @ 85%
    165#
    Part 2
    10 Rounds (10 min Cap)
    4 Pull Ups.
    4 per arm Dumbell Snatch 50#
    Completed 7 rounds + 4

  17. RUN
    Skybridge Stair Workout 00:30

    I completed 6 full loops. Great 30 minute cardio workout.

  18. RUN
    Iliniwek Trails 3.53 mi 00:59 16:36 pace

    Snowy trails = challenging run. Toughest 3.5 miles I've ever done. Good time with Anne and Josiah.

  19. FIT
    QCCF 01:00

    Part 1
    Bench Press 5RM
    135#
    Part 2 - AMRAP 11
    7 Deadlifts - 145#
    9 - pullups
    11 - box step ups 24"
    Completed 4 rounds + 13
    Part 3
    100 band pull aparts

    • Jennifer P.
      Jennifer P.

      are you an every day goer now?? I'm reading your weights and thinking you have come a long way since you started!

      19 days ago Like

    • Phil P.
      Phil P.

      Not every day. I have had quite a few 4 day weeks lately.
      I have come a long way.

      19 days ago Like

  20. FIT
    QCCF 01:00

    Part 1
    On 3min interval - 4X9 @ 70% (box squat)
    135#
    Part 2
    120 Single Unders
    20 Clean and Jerks - 95#
    120 Single Unders
    Time: 5:55
    Part 3
    3X
    1 min hollow hold
    1 min rest