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Entries

  1. FIT
    QCCF 01:00

    Back Squat
    On the 2min
    125#
    Metcon (Time)
    4 Rounds
    Run 400m
    25 Russian Swings - 55#

    Accessory
    3X NFT
    10-15 HSPU (strict if possible) / ~3 wall walks
    :60 hollow hold

  2. RUN
    Hennepin Canal 11.42 mi 01:47 09:22 pace

    This distance most likely wouldn't have happened if I was running solo. Thanks for the company Anne R. It was a perfect morning on the canal.

    • Anne R.
      Anne R.

      No problem! It was a beautiful morning, and I likely would have quit earlier if I were alone as well :)

      1 day ago Like

  3. RUN
    Spring Chaser 5k 3.1 mi 00:26 08:18 pace

    1 mile warmup - Cool and breezy but thankful for the window of no rain for this.

  4. FIT
    QCCF 01:00

    Accessory
    (12 min)
    Dual Front Rack KB Walking Lunges
    4X - 16 total steps
    Hollow hold X :45 between sets

    Metcon (Time)
    2 Rounds
    30 PU
    15 Shoulder- OH - 95#
    Run 800m
    Time: 20:25

  5. RUN
    Running Clinic 2.75 mi

    At Sunderbruch.

  6. FIT
    QCCF 01:00

    Bench Press (5X Max reps @60% of 1RM )
    30 @ 55#
    4 x max reps @ 75# - 25, 19, 15, 15
    Metcon (Time)
    21-15-9
    Front Squat (no rack) 105#
    Burpee Bar Hop (lateral)
    Time: 13:05

  7. RUN
    Track Workout 4.3 mi 00:41 09:27 pace

    4 x 800 with 400 jog in between. 4:04, 4:00, 4:04, 4:05

  8. FIT
    QCCF 01:00

    Clean Complex 1
    1 power clean
    1 hang squats clean
    1 full clean
    130#
    Metcon (AMRAP - Reps)
    3X
    Max TTB - 1min (full TTB RX/RXC)
    Rest - 1min
    Max WallBalls- 1min RX - 20#
    Rest - 1 min
    Tota... read more

  9. FIT
    Y Boot Camp 01:00

    Y boot camp.

  10. RUN
    Morning Run 6.5 mi 01:00 09:11 pace

    Perfect morning for a run or almost anything. Enjoy.

  11. FIT
    QCCF 01:00

    Shoulder Press Find 3RM
    105#
    Accessory
    Part 2a
    5 Rounds NFT
    ~ 10 ring dips
    30 Ball Slams

    Part 2b
    5 Rounds
    :30 HS Hold / elevated plank / plank
    :30 Hollow Hold

    Metcon (Time)
    30 Bur... read more

  12. RUN
    Morning Run 5.5 mi 00:51 09:14 pace

    Cool calm morning.

  13. FIT
    QCCF 01:00

    Back Squat (10 RM use 5 sets. 1st set @ 50% Record Heaviest)
    125#
    Metcon (Time)
    Teams of 2 - Jeff and Phil
    50 DB Burpee Deadlifts - 50#
    800m Run (together)
    50 DB Burpee Deadlifts - 50#
    300 Doub... read more

  14. FIT
    QCCF 01:00

    Metcon (Time)
    12-9-6
    Clean and Jerk - 115#
    Pull ups
    Time: 14:55

    Part 2
    3X
    200M Heavy Front Rack Walk (Dual KB)
    30 banded pull aparts

  15. FIT
    QCCF 01:00

    Box Squat (Find 5RM)
    165#
    Metcon (Time)
    Run 200m
    30/20/10
    Wall Balls (RX = 20lbs to 10' / 14lbs to 9')
    Hang Power Snatch - 65#
    Time: 13:35

  16. FIT
    QCCF 01:00

    Metcon (Time)
    250 Singles
    80 Russian Swings - 45#
    60 Walking Lunges
    40 Goblet Squats - 45#
    20 Burpee Pull Ups
    Time: 14:52

    Accessory
    3X
    30 banded front raises
    15 Ring Rows

  17. FIT
    QCCF 01:00

    Squat Clean
    Work to a 1RM
    135# PR
    Metcon (Time) - Teams of 2 - 2 Rounds
    Run 800M (together)
    50 Shoulder to OH - 110#
    Time: 16:57

  18. RUN
  19. FIT
    QCCF 01:00

    Metcon (Time)
    5 Rounds
    5 Dead Lift - 195#
    10 Burpee Bar Hop
    20 Air Squats
    Time: 10:50

    Accessory
    Accumulate 4 min of Hollow Hold

  20. RUN
    Illiniwek Trails 9.83 mi 02:04 12:37 pace

    Illiniwek trails with Josiah C. and Anne R.

    • Anne R.
      Anne R.

      I find it funny how different our mileage is - and how much error the GPS signal has when we run over the same area multiple times. :)

      23 days ago Like