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  • 4 miles
  • 04:40 time
  • 623 calories
  • 5 workouts
  •  
  • This Week time period

Entries

  1. FIT
    QCCF 01:00

    Part 1
    Dual Seated DB Press (OH)
    6 Sets of 7-10 reps
    25# db

    Part 2
    AMRAP 15
    Run 300m
    10 right arm front rack walking lunges - 35#
    10 left arm front rack walking lunges - 35#
    30 Russian Swings ... read more

  2. FIT
    QCCF 01:00

    Part 1
    Gainz/make up day.
    OH Squats
    Part 2
    Partners
    Amrap 18 min
    18 Shoulder to OH 85#
    18 Burpee Bar hops (lateral)
    36 Wall Balls 20#
    Partnered with Chris
    Completed 5 rounds + 0

  3. FIT
    QCCF 01:00

    Part 1 (18 min)
    Complete the Complex for Max Load
    1 Dead Lift
    1 Power Clean
    1 Hang Squat Clean
    1 Split Jerk
    Worked up to 135#
    Part 2
    Break Up However for time
    75 Pull Ups
    75 Goblet Squats 3... read more

  4. FIT
    QCCF 01:00

    Dead Lift (18 min)
    3RM - or - work on medium weight sets of 3
    275#
    Part 2
    4 Rounds
    Row 250m
    Run 200m
    12 Clean and Jerk - 85#
    Time: 17:00

  5. RUN
    Training Group Run 12.03 mi 02:00 09:58 pace

    Went early to get this in. Thankful for the overcast - it was warm and humid enough without the sun shining through.

  6. RUN
    Bix 7 7.04 mi 01:12 10:14 pace

    Ran with some Crossfit members that don't run. They did really well.

  7. FIT
    QCCF 01:00

    Part 1
    Behind the Head Push Press
    7X3 - Worked up to 125#
    Part 2
    3 Rounds
    1min at each station for max reps
    Cal Row
    Push Ups
    Wall Balls
    Rest 1 min
    Total reps = 136

  8. FIT
    QCCF 01:00

    Part 1 (18 min)
    Box Squat
    Work to a Heavy controlled 5 rep
    185#
    Part 2
    5 Rounds
    120 Singles
    12 DB Snatch (alt Arms) - 50#
    12 Goblet Lunge Steps - 50#
    Time: 16:05

  9. RUN
    Sunday Run 10.02 mi 01:39 09:55 pace

    I ran two days in a row.... wow! Much much better conditions today.

  10. RUN
    Canal Run 9.47 mi 01:50 11:36 pace

    Yes... glad to get this done early. A few walk breaks to get us through.

    • Anne R.
      Anne R.

      Good job to you also! Thanks for coming out. Hopefully I didn't hold you back :)

      14 days ago Like

  11. FIT
    QCCF 01:00

    Part 1
    Bench Press
    Max reps @ 65% - 95# - 23
    Max reps @ 70% - 105# - 12
    Max reps @ 75% - 115# - 6
    Max reps @ 80% - 125# - 4
    Rest approx 2min between

    Part 2
    30-20-10
    Ground to OH - 35#
    OH Walking L... read more

  12. FIT
    QCCF 01:00

    Part 1
    Hang Clean (power or full)
    Find 1 RM - 135#
    Part 2
    Amrap 16
    Run 300m
    7 Hang Power Cleans - 115#
    7 pike pushups
    Completed 5 rounds + 10

  13. RUN
    Augie Track 3.5 mi

    10 x 200 @ rep pace with 4T rest between each 200.
    All 200's between .53 - .57

  14. FIT
    QCCF 01:00

    Part 1
    Push Press (15min) - Work to a 3RM
    145#
    Part 2
    5 Rounds
    30 Russian Swings 55#
    15 Burpee over the box 20"
    Time: 16:53

  15. FIT
    QCCF 01:00

    Part 1 (18 min)
    Back Squat - 6X3
    Worked up to 185#
    Part 2
    Amrap 15
    Row 500m
    200 singles
    25 Slam Ball Squat Cleans 35#
    Completed 2 rounds + 0

  16. RUN
    Sunday Long Run/Walk 14 mi 02:34 11:00 pace

    Sections of the Duck Creek path glazed with mud. Walked some on the last few miles. 14 wasn't the best idea after being gone for two weeks.

  17. FIT
    QCCF 01:00

    Part 1
    Bench Press
    7X3
    Worked up to 145#
    Part 2
    12-9-6
    Pullups (30-20-10)
    Squat Clean Thruster - 85#
    Time: 12:50

  18. FIT
    QCCF 01:00

    Back after 2 weeks in Alaska
    Part 1
    OH Squat
    6X5 - 65#

    Part 2
    Amrap 13
    13 Back Squats - 105#
    13 Push Ups
    80 Singles
    4 rounds + 13

  19. FIT
    QCCF 01:00

    Part 1
    Gainz Board

    Part 2
    Partners
    Amrap 20
    20m Wheel Barrow Walk
    20 Wall Balls - 20#
    30 Russian Swings - 55#
    Completed 7 rounds + wheel barrow walk with Christine