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Phil logged 3854 miles.

Last workout 6 months ago. Help get them back on track!

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Entries

  1. RUN
    Bettendorf Stadium 5.3 mi

    Ran from the Y to the Bettendorf HS stadium and joined John Bryne's group for some stuff. Hills, track, squats and other stuff.

  2. FIT
    Y Brick Class 01:30

    Been forever since I've done a spin class. Thanks Morgan M. for a fun class.

    • Morgan M.
      Morgan M.

      It was so great to see you this morning! What a great start to the new year :)

      6 months ago Like

  3. FIT
    QCCF 01:00

    Part 1
    9X3 @65% of 1RM
    Dynamic Bench Press
    *sets should b done every :30-:45.
    105#
    Part 2
    Omen 12
    Odd - HS Walk/Hold :30
    Even - 7-9 Strict Pull Ups (banded)
    Part 3
    AMRAP 6
    3.6.9....
    Thruster 7... read more

  4. FIT
    QCCF 01:00

    Part 1
    Find 1RM Deadlift (conventional)
    265#
    Part 2
    J-Bartz
    5 Rounds
    17 PU
    10 Ground to Shoulder - 50#
    30 Air Squats
    Time 20:38

  5. FIT
    QCCF 01:00

    QCCF 12 Days of Christmas
    12 Lateral Jumps (over plate)
    11 Sit Ups
    10 Jumping Lunges
    9 Push Ups
    8 Ground to OH 45
    7 Pull Ups
    6 DB Snatches (alt arms) 50
    5 Goblet Squats 45
    4 Axle Dead Lifts 200
    3 ... read more

  6. FIT
    QCCF 01:00

    Part 1
    Clean and Jerk (20 min)
    Find 3RM = 135#

    Part 2
    AMRAP 13
    7 Knees to Elbows
    13 Push Press 75#
    100 Singles
    4 rounds + 20

  7. FIT
    QCCF 01:00

    Part 1
    Sumo Deadlift
    Dynamic Effort
    12X2 @80% = 185#
    *sets should b done every :30-:45.
    Part 2
    Complex of
    Squat snatch from each position
    High Hang
    Low Hang
    Floor
    75#
    Part 3
    3X (100% effor... read more

  8. FIT
    QCCF 01:00

    Part 1
    Incline Bench (bench on 2-45s)
    Find 1RM = 155#
    Part 2
    4 Rounds (12 min cap)
    7 Front Squats 115#
    14 Ring Dips (rigid ring dips/band assisted)
    Rest 1 min
    Time: 9:15
    Part 3
    4x:30 static hang ... read more

  9. FIT
    QCCF 01:00

    Part 1
    Goblet loaded Step Ups
    3X Max Reps
    Rest 2 min between
    55# - 14, 16, 14
    Part 2
    GI Jane....ish
    100 Medball Burpees
    *starting with 0:00. Every :90 completes 12 Air Squats
    Time: 17:25

  10. FIT
    QCCF 01:00

    Part 1
    10X3 @80% of 1RM
    Dynamic Push Press
    *sets should done every :30
    95#
    Part 2
    Omen 12
    Max MU in :30
    Scale to MU transition or Jumping MU
    Part 3
    4X
    10 Banded Push Ups (red band)
    ... read more

  11. FIT
    QCCF 01:00

    Part 1
    Back Squat
    Find 1RM = 215#
    Part 2
    5X10
    Deficit Dual KB Sumo DL
    Worked up to 55# KB
    Part 3
    Partners w/Jeff
    AMRAP 10
    Trade of rounds
    10 Wall Balls 20#
    5 Toes to Bar
    Completed 14 round... read more

    • Jennifer P.
      Jennifer P.

      look at that back squat! Seems like yesterday we were squatting similar weight and now you blow me out of the water. Good work!!

      7 months ago Like1 person

  12. FIT
    QCCF 01:00

    Part 1
    Snatch
    Find 1RM
    1 X 3 @ 75#
    Part 2
    4 Rounds
    300m row
    5 Wall Walks
    15 Goblet Squat 45#
    Time: 16:42

  13. RUN
    Silvis Run 4 mi 00:40 10:00 pace

    Dec. 13th t-shirt and shorts.

  14. FIT
    QCCF 01:00

    Part 1
    Sumo Deadlift Dynamic Effort
    *sets should b done every :30-:45.
    Worked on technique having some back issues - 75#
    Part 2
    Behind the head Push Press
    5 sets of 5 at 75#
    Part 3
    Plank 6:00 to... read more

  15. RUN
    QC-TUR Group Run 5 mi 00:51 10:17 pace

    Skybridge to East Village and back on Kirkwood.

  16. FIT
    QCCF 01:00

    Part 1
    Power Clean
    Find 1RM - 135#
    Part 2
    3 Rounds
    15 Pull Ups
    15 Goblet Squats 45#
    9 Ball to Shoulder 50#
    Time: 14:00

  17. FIT
    QCCF 01:00

    Part 1 (15 min)
    Back Rack Box Step up
    3RM. (Alternate legs)
    125#
    Part 2
    4X
    Row 500m
    Rest 2-3 min between efforts
    1:50, 2:02, 2:01,

  18. RUN
    Hennepin Canal 10 mi 01:50 10:58 pace

    Run with Anne and Josiah helps make the miles fly by. Comfortable run with a couple walk breaks.