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Tommy logged 3431 miles.

Last workout 9 months ago. Help get them back on track!

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Entries

  1. FIT
    great 6:30 pm CF Wod 01:00

    Row 500m / mobility / stretching
    Warm-up, 3 sets
    -10 box jumps 20"
    -10 #35 dumbell snatch
    -10 Sit-ups
    Weight Lifting
    -Deadlift 2x5 #225, 1 rep #255, 1 rep #265
    Metcon, rounds & reps for ti... read more

  2. FIT
    great 7:30 PM CF Wod 01:00

    Row 250m / mobility / stretch
    Warm-up, 3 sets
    -10 #53 goblet squats
    -10 push-ups
    -10 supine rows
    Weight Lifting
    -Clean + Hang Clean + Jerk, 2+1+1x5, #95
    Metcon, 10 rounds for time
    -row 250m
    -10 #44... read more

  3. VELO
    Morning Spin Round 10 mi 00:35 17.2mph pace

    All resistance level 2. CF this afternoon

  4. FIT
    great 6:30 CF Wod - It was hot! 01:00

    Row 200m / stretch / mobility
    Warm-ups, 3 sets
    -Row 200m, 50 ft walking lunge, 10 V ups
    Weight Lifting
    -Front Squat, 3x5 reps, #165
    -Snatch Balance, 3x5 reps light, #45 bar
    Metcon, 15 min for round... read more

  5. VELO
    Morning Spin 7.79 mi 00:30 15.6mph pace

    Change up this morning. Used one of the programs. 30 min. Starts at level 2 then shoots to 5-5, 8-8 till the last 3 minutes for cool down. My calves and thighs are wondering what happened. Definite... read more

  6. FIT
    great 3:30 pm CF Wod 01:10

    Row 500 / stretch / mobility
    Warm-up, 3 rounds
    -10 goblet squats
    -10 push-ups
    -10 supine rows
    Weight Lifting
    -Back Squat 3x5 @ #200
    -Strict Press 3x5 @ #115
    Metcon, for time
    -21, 18, 15, 12, 9, 6, ... read more

  7. VELO
    8 am Spin Round 10 mi 00:34 17.9mph pace

    All on resistance level 2. My goal is to make a 10 miles on level 2 with in a week or so.

  8. VELO
    great Morning Spin 10 mi 00:39 15.2mph pace

    Moved up to all #2 resistance this morning. Took my time and read part of a book. Loosened my legs good. Now to work till I can get 10 miles in 30 min on resistance #2.

  9. FIT
    great 10 am CF Wod 01:00

    Row 500m / stretch / mobililty
    Warm-up, 3 sets
    -10 back extensions
    -10 KB snatches
    -50 ft walking lunge
    Weight Lifting
    -Snatch Hi Pull + Snatch, 5x2+1,#80
    Metcon, AMReps, 17 min
    -Row 50 cal X
    -20 W... read more

  10. FIT
    great 5:30 pm CF Wod 01:00

    Row 500m / Stretch / Mobility
    Warm-up, 3 sets
    -15 sit-ups
    -40 rope singles
    -10 bent rows #45
    Weight Lifting
    -Cluster, Clean + Squat + Thruster, 1 rep max, #125, #135, #140 (PR)
    -Clean Pull, 5x2, #1... read more

  11. VELO
    great AM Spin 10.11 mi 00:30 20.2mph pace

    Started on #2 resistance. Backed down to #1. Decided I wanted 10 miles in under 30 minutes. Made it! 10.11 in 30 minutes.

  12. FIT
    great 4:30 CF Wod 01:00

    Row 500m / mobility / stretch
    Warm-up, 3 set
    -10 each, air squats, supine rows, push-ups
    Weights
    -Front Squat, 3x5 reps, #160 (PR)
    -Good Mornings, 3x5 reps, #100 (PR)
    Metcon, for time, 10 to 1
    -KB ... read more

  13. FIT
    great 3:30 pm CF Wod 01:00

    20 min of stretching before the hour starts.
    Row 500m / mobility
    Warm-up, 3 sets
    -10 push-ups
    -10 #53 goblet squats
    -10 dead lifts #95
    Weights
    -Back Squats, 3x5, #200 (PR)
    -Strict Press, 3x5, #115
    ... read more

  14. VELO
    7:20 Morning Miles 10 mi 00:33 18.2mph pace

    Fastest 10 miles in a while. Most of it all on level 2. Working my way back.

  15. FIT
    11:00 am CFWod 00:50

    20 min of stretching
    Row 200m / mobility
    Warm-up, 3 sets
    -Row 200m
    -10 air squats
    -10 hanging knee raises
    Weights
    -2 clean pulls + 1 clean + 1 Jerk x5, #95
    Metcon, 1 round for time
    -30-20-10-5
    -Sup... read more

  16. FIT
    great 7:30 pm CF WoD 01:00

    20 min Stretch before the hour starts
    Row 500m / mobility
    Warm-ups, 3 sets
    -15 Ab mat back extensions
    -10 #53 Goblet Squats
    -5 strict pull-ups w/ green band
    Weights
    -Front Squat, 3x5, #155
    Metcon, ... read more

  17. FIT
    great 2:30 CF Wod 00:50

    Row 500m / stretch / mobility
    Warm-ups, 2 sets
    -10 supine rows
    -10 push-ups
    -10 air squats
    Weights
    -Snatch pull + snatch, 2+1x5, #85
    Metcon, for time
    -Karen, 150 #20 wallballs
    Time 15:20

  18. VELO
    good Morning Spin 10 mi 00:34 17.5mph pace

    Spinning away!

  19. FIT
    great 6:30 CF WoD 01:00

    Row 300m / stretch / mobility
    Roxanne - the song is played, you jump rope, each time you hear Roxanne in the song you do a burpee
    Warm-ups, 2 sets
    -25 sit-ups
    -25 back ext
    -1 minute bar hang
    Weight... read more