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Entries

  1. FIT
    QCCF 01:00

    Part 1
    Power Clean and Jerk
    Skill work - work on the land of the clean being the dip of the jerk
    115#
    Part 2
    3 rounds
    AMRAP 5
    15 Clean&jerk 105#
    Then complete as many rounds of Cindy in... read more

  2. RUN
    Soaked 8.71 mi 01:28 10:09 pace

    Running north on the bike path from Illiniwek was good for 45 minutes. Heading back south the rain really hit hard. I guess Anne R. and Josiah C. we should have kept running north.

    • Anne R.
      Anne R.

      I suppose we should have. I wonder if we could have grabbed a ride back? Perhaps from the one person who honked at us...

      3 days ago Like

  3. FIT
    QCCF 01:00

    Part 1
    Push Press find 5RM - 115#

    Part 2
    9-15-21 of
    Pull Ups
    Squat Clean 85#
    Time: 11:56

    Part 3
    Ab Cashout
    Coaches Choice

  4. FIT
    QCCF 01:00

    Part 1
    10 Rounds on the :90
    1 Snatch DL (3-5 seconds)
    1 Hang Squat Snatch
    1 OH Squat
    45#

    Part 2
    FGB style
    3 rounds for Max reps
    Cal Row
    Burpee Box Overs 24/20
    Double Unders
    Rest 1 min
    ... read more

  5. FIT
    QCCF 01:00

    Part 1
    3X
    10 Per arm KB bent over row
    10-20 Ring Dips
    30 band front raises

    Part 2
    AMRAP 8
    2 Power Cleans 95#
    2 TTB
    4 Power Cleans
    4 TTB
    Add 2 every round
    Completed 5 rounds + 8

  6. FIT
    QCCF 01:00

    Part 1
    Dead Lift 3RM (quick pause at the bottom of each rep)
    275# PR

    Part 2
    4 Rounds
    25 WallBalls 20#
    20 Russian Swings 55#
    20M side shuffle holding KB in Goblet
    15 HR Push Ups
    Time: 20:40

  7. FIT
    QCCF 01:00

    Part 1
    Bench Press
    Find 4 Rep Max - 135#

    Part 2
    Partners
    AMRAP 15 min
    1-1.2-2.3-3.4-4 etc of
    Bar Hop (over/back = 1)
    Shoulder to OH - 85#
    Toes to Bar

    Athlete 1 does 1 of each. then. A... read more

  8. FIT
    QCCF 01:00

    T-Mac - 50 Birthday WOD

    50 Overhead Walking Lunges - 45#
    50 GTO - 45#
    50 Situps
    50 Burpee pullups
    50 GTO - 45#
    50 Situps
    50 Overhead Walking Lunges - 45#
    Time: 29:09

  9. FIT
    QCCF 01:00

    Part 1
    Thruster
    Work to a Heavy 1rep
    L1 Athletes work lighter sets of 5
    5 x 95#

    Part 2
    Hang Clean Ladder
    1 the first minute
    2 the second
    3 the third
    As far as possible.
    Goal is 5-8 minutes
    Complet... read more

  10. FIT
    QCCF 01:00

    Part 1
    “Armistice”
    9 minute AMRAP
    100-meter sprint
    11 sit-ups
    11 air squats
    100-meter sprint
    22 sit-ups
    22 air squats
    100-meter sprint
    33 sit-ups
    33 air squats
    *add 11 to the... read more

  11. RUN
    Wildcat Trail Run 24.8 mi 06:22 15:24 pace

    Great day for trailing running at Wildcat Den State Park.
    My longest trail run ever. 24.8 miles in 6 hrs. 22 min. The Wildcat is a casual come and run as much or little as you like. 6.2 mile loops.... read more

  12. FIT
    QCCF 01:00

    Part 1
    Find 3RM Strict Press - 100#

    Part 2
    10 rounds
    6 pull ups
    6 Shoulder to OH 95#
    Time: 15:02
    Part 3
    75 band tricep push downs

  13. FIT
    QCCF 01:00

    Thursday
    Part 1
    4X
    8-10 per leg back rack box step ups - 65#

    Part 2
    Amrap 15
    150/100/75 Double Unders ( I attempted double unders for 2 min. then moved on)
    50 Russian Swings 55#
    50 Sit Ups
    ... read more

  14. FIT
    QCCF 01:00

    Part 1
    Omem 10
    3 hang squat snatch - 65#

    Part 2
    21-15-9
    Calorie Row
    Wall Balls - 20#
    Wall Walks (1/3 of given reps)
    Time: 9:14

    Part 3
    Heavy OH walk 400M

  15. FIT
    QCCF

    Part 1
    5RM Box Squat - 175#

    Part 2
    AMRAP 11 min
    Run 800M
    In time left a Amrap
    10 Hang Power Cleans 95
    20 Jumping Lunges (scale lunges in place)
    4 rounds + 5

    Part 3
    5 min ab cash out
    Coach... read more

  16. FIT
    QCCF 01:00

    Part 1
    2RM Power Jerk - 105#
    Part 2
    Helen
    3 rounds
    Row 500M
    21 Russian Swings 55#
    12 Pull Ups
    Time: 15:40
    Part 3
    8X Tabata (chipper style)
    Hollow Hold
    Sit Ups

  17. FIT
    QCCF 01:00

    Part 1
    5 Rounds
    OH squat bottom to bottom on the :10 for 1 min.
    Rest 1
    35# bar

    Part 2
    4 rounds
    Amrap 2 min
    12 WallBalls - 20#
    10 ball slams
    Rest 1 min
    6 rounds + 4
    *pick up where you left off.

  18. FIT
    QCCF 01:00

    Part 1
    Find 1RM back squat - 200# PR

    Part 2
    For time
    40 back squats 115# (switched from front to back squats because of my wrist)
    400M run
    40 Burpees
    Time: 8:37

    Part 3
    100 slow sit ups

  19. RUN
    Illiniwek Trails 6.55 mi 01:28 13:21 pace

    Another beautiful morning. Met Josiah C. and Jim. Got in 1.5 hours on the trails.

  20. RUN
    Illiniwek Trails 9.63 mi 02:01 12:31 pace

    Gorgeous morning on the trails. Josiah C. and I ran a full loop then met up with Josh and Nick for another hour.