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  • 4 miles
  • 04:00 time
  • 556 calories
  • 5 workouts
  •  
  • This Week time period

Entries

  1. FIT
    QCCF 01:00

    6 Rounds
    8 Hang Power Clean - 105#
    6 Power Jerk - 105#
    8 Rings Dips (banded)
    Time: 14:45

  2. FIT
    QCCF 01:00

    Part 1
    Gainz Board
    Worked on OH squats
    Part 2
    3 Rounds
    Run 400m
    6 Front Squat 105#
    12 Dead Lift
    time: 11:25

  3. RUN
    Track Workout 4.2 mi

    400 @int 400 jog
    800 @int 400 jog
    400 @int
    Rest 4 min between sets.
    Completed 2 sets

  4. FIT
    QCCF 01:00

    Part 1
    Power Jerk (RFH)
    7X3
    Worked up to 145#
    Part 2
    Run 800m
    50 Russian Swings - 55#
    40 Pull Ups
    Time: 10:45
    Today's Hollow Hold - :35

  5. FIT
    QCCF 01:00

    Abbey's Birthday WOD - created by Elizabeth
    AMRAP 26 -Partner Workout with Jeff
    4 x 400 m relay (run one time then amrap)
    30 air squats (partner holds kb at bottom of squat)
    20 kb swing... read more

  6. RUN
    Sunderbruch B&B Trail Race 7.1 mi 01:33 13:03 pace

    Signed up for the 10k distance. The group I was following missed a turn and had to go back to pick up a loop we missed. Ended up getting some bonus mileage finishing at just over 7 miles. Wa... read more

    • Anne R.
      Anne R.

      Based on your map, compared to mine, I see the difference, it was just at the beginning? Weird...your two mile mark definitely happened long before mine. I wonder which of us was right.

      6 days ago Like

  7. FIT
    QCCF 01:00

    Part 1
    Back Rack Push Press
    7X3 RFH
    Worked up to 125#
    Part 2
    Amrap 15
    6 Pull Ups
    4 Power Snatch - 85#
    8 Back Squat
    7 rounds + 2

  8. FIT
    QCCF 01:00

    Endurance Tribe
    Interval
    Row
    30X
    :30 on
    :30 off
    Max meters
    Total = 4638 m

  9. FIT
    QCCF 01:00

    Part 1
    Power Jerk (MTR)
    6X5 start@50% of 1RM
    *10-15 Ring Rows between sets
    Worked up to 125#
    Part 2
    AMRAP 12
    50 Double Unders
    30 OHS 35#
    20 Burpee Lateral bar Hop
    Completed 1 round

  10. FIT
    QCCF 01:00

    Part 1
    Back Squat (RFH)
    10 reps Empty Bar
    5X 50% - 95#
    3X 65% - 135#
    3X 75% - 155#
    1X 80% - 165#
    1X 87% - 185#
    1X 95% - 195#
    1X PR+5# - 205#
    Part 2
    Run 200m
    30 Squat Clean 75#
    Run... read more

  11. RUN
    QC Distance Classic 13.21 mi 02:08 09:39 pace

    Celebrated Mother's Day by running with "Super Mom" Anne R. It was great running with you. It was also great seeing Emily B. pacing a friend to her first half marathon.

    • Anne R.
      Anne R. Great Performance
      Great Performance:

      It was great to run with you also! I feel like I could have been a better conversationalist...guess we needed Josiah there to fill in the gaps :)

      13 days ago

    • Jane W.
      Jane W.

      Great job. I miss seeing you guys on the road race circuit.

      13 days ago Like

  12. FIT
    QCCF 01:00

    Part 1
    5X5 Strict Press - heavy as possible
    Worked up to 105#
    Part 2
    5 Rounds
    1 min Max :30 pull ups-:30 dips
    1 min Max Box Jumps 16"
    1 min rest
    Reps: 35,32,32,19,30 = 148
    Part 3
    3X NFT
    ... read more

  13. FIT
    QCCF 01:00

    Part 1
    Run 800m
    140 Single Unders
    60 Air Squats
    50 Push Ups
    40 Box Jumps 16"
    30 Toes to Bar
    20 DB Burpee Deadlifts 50#
    Row 1K
    Time: 27:35

  14. FIT
    QCCF 01:00

    Part 1
    Thruster technique work (10 min )
    work to a heavy 3 rep from the floor if comfortable
    105#
    Part 2
    Amrap 11 min
    2 Wall Walks)
    10 Thrusters - 75#
    15 Bar Hops (over back = 1)
    Comp... read more

  15. FIT
    QCCF 01:00

    Sumo Deadlift 1 x 10 (5 Rounds)
    20 walking lunges
    Worked up to 165#
    Metcon (Time)
    Row 1K
    30 Pull Ups
    30 Burpees
    Time: 12:04

  16. RUN
    Hennepin Canal 10 mi 01:40 10:00 pace

    Rain shower moved through just before our 7:00 start. Thanks for the company Anne R. Anyone else running the QC Distance Classic next week?

  17. FIT
    QCCF 01:00

    Behind the Head Push Press (6 Rounds 3 Behind the head push press 25 Band Pull)
    Started at 65# and worked up to 95#
    Metcon (Time)
    10 Rounds
    6 Pullups
    3 Per Arm DB Snatch
    50#
    DB Snatch must b altern... read more

  18. FIT
    QCCF 01:00

    Snatch Complex 1
    Skill Work
    1 Power Snatch
    1 Hang Squat Snatch
    1 OH Squat
    Metcon (AMRAP - Reps)
    AMRAP 9
    1 KB Thrusters (per arm)
    1 Burpee
    2 KB Thrusters (per arm)
    2 Burpees
    3 KB Thrusters (per arm... read more

  19. FIT
    QCCF 01:00

    Metcon (Time)
    Part 1
    Chipper
    Row 1k
    20 Dumbell Burpee Deadlifts 50#
    30 Toes to Bar
    40 Box Step Overs 24"
    50 Push Ups (no knee touch)
    60 Air Squats
    150 Single Unders
    Run 800m
    Time: 30:50

  20. 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