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Phil logged 3854 miles.

Last workout 11 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 :)

      11 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!!

      12 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.