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Entries

  1. FIT
    QCCF 01:00

    I. 3RM Box Squat - 165#

    II. AMRAP 8
    200m run
    15 box step ups with 75# barbell
    3 rounds + 15

    III.
    3x NFT 10 dual KB sumo deadlifts - 55#
    20 banded good-mornings

  2. VELO
    Harvest Hammer Duathlon 24.24 mi 01:40 14.6mph pace

    Run 5k - 21 mile bike. 5k = 26:05 Bike avg. 17.8 mph
    Last long workout before next weekend.

  3. FIT
    QCCF 01:00

    Friday
    Part 1
    Strict Press
    Find 1RM - 115#

    Part 2
    AMRAP 10
    8 PU
    20 Wall balls
    4 Rounds + 8
    Part 3
    3X
    10-15 dips
    20 band front raises

  4. RUN
    6 B4 6 6.1 mi 00:55 09:04 pace

    Beautiful morning.

  5. FIT
    QCCF 01:00

    Part 1
    "Grace"
    30 clean and jerk @ 95#
    Time: 3:33 PR

    Part 2
    400 m walk with 35# plate OH

  6. RUN
    Augie Track 5.2 mi

    1 mile warmup
    6 Yassos - 3:59, 4:01, 3:58, 4:04, 4:05, 3:56

  7. FIT
    QCCF 01:00

    Part 1
    3 Rounds-
    3 min.
    Run 400
    Max TTB in time left
    3 min
    Run 400
    Max Russian Swings 55#
    Rest 1 min.
    Score total TTB and total swings = 76

    Part 2
    3X
    15 per side glute bridges
    15 per side KB bent... read more

  8. FIT
    QCCF 01:00

    Part 1
    DeadLift - 12 x 3 @ 185#

    Part 2
    4 Rounds
    2 min
    25 Burpees
    Row for max cal in time left
    Rest 2 min
    Score is total calories = 14

    Part 3
    8x Tabata Hollow Holds

  9. RUN
    Sunday Funday 14 mi 02:21 10:04 pace

    It is always a funday meeting Anne R. and Josiah C. for a run. Legs didn't feel so fresh this morning. I wish I could copy and paste today's weather onto the calendar in 2 weeks.

  10. FIT
    QCCF Hero WOD 9/11 01:00

    “Welles”
    2 Rounds
    78 Air Squats (78th floor was the floor he rescued people from)
    19 Pull Ups (his favorite number)
    16 Back Squats 105#(the age he became a fire fighter)
    61 Sit Ups (the fl... read more

  11. FIT
    QCCF 01:00

    Part 1
    Omem 12
    1 power snatch
    1 hang squat snatch
    1 OH Squat
    65#

    Part 2
    AMRAP 9
    10 Double Unders
    15 Ground- OH - 45#
    4 rounds + 1

  12. RUN
    Augie Track 6 mi

    Ran in the rain. Mile repeats for pacing. 5 x 1 mile.

  13. FIT
    QCCF 01:00

    Part 1
    Bench Press - 3 x 4 @ 105

    Part 2

    “Xeneh”

    3 Rounds
    Run 400M
    21 Russian Swings 55#
    8 Pull Ups
    Time: 13:57

    Part 3
    5X
    Tabata
    Jumping Lunges
    Sit Ups
    (Alternate)

  14. RUN
    Final Long Run 22.01 mi 03:39 09:56 pace

    Thankful for the absolute great temps this morning. Didn't stop my watch during water stops today. Wanted to better simulate race day conditions. Thanks to Sean O. for helping me push t... read more

    • Josiah C.
      Josiah C.

      Nice pace for 22! If we have similar temps on race day you are going to crush the marathon.

      16 days ago Like

    • Nicholas J.
      Nicholas J.

      This is fast! You are going to destroy 26.2! Trust the taper. 3 more weeks!

      16 days ago Like

    • Anne R.
      Anne R.

      You are so going to rock this marathon. Wow. What an awesome run.

      16 days ago Like

    • Jane W.
      Jane W.

      Great job. Pumped for your marathon.

      15 days ago Like

  15. Shared Photo

    Nicholas J. the final 200! Cheered on by some of your cross country runners, there was no way you weren't going to make that final pass.

  16. FIT
    QCCF 01:00

    Friday
    Part 1
    Strict Press - 75#
    5 X 8 reps

    Part 2
    2 Rounds
    40 Wall Balls - 20#
    Run 400M
    2 minutes Double Unders
    20 Burpees
    Time: 17:50

  17. RUN
    Augie Track 3.5 mi

    I did 6 of the scheduled 10 - 800's.
    60 - 90 sec rest between each one. 4:21, 4:20, 4:12, 4:05, 4:17, 4:06

  18. FIT
    QCCF 01:00

    Part 1
    Back Squat
    7 rounds On the :90
    2 sets – 3@75% - 125#
    2 sets – 3@78% - 145#
    2 sets – 3@80% - 155#
    1 set – 3@82-85% - 160#

    Part 2
    In 10 minutes
    Row 60 cal
    30 Hang Cleans 95#
    30 Fro... read more

  19. RUN
    Run with Carl 5 mi 00:42 08:25 pace

    Happy with the results today. Really pushed on the hills. One of my favorite races.