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Entries

  1. FIT
    fitness stuff 00:40

    warm up: 500 m row in 2:00
    3 sets of 8 x 40lb kb snatch (per arm), 2 x 30lb Turkish get-ups (per arm), 10 sit-ups, 30 seconds of kipping form practice
    3 sets of 8 x 30lb kb push-press, 6 x cable pu... read more

  2. It's time for college football, and as usual I put together a pick'em group. Feel free to join.

    https://football.fantasysports.yahoo.com/college/register/joingroup

    group id: 9134
    passw... read more

  3. FIT
    Brick workout 11 mi

    30 minutes on the spin bike with 4 sets of 2 minute pick-ups, 1 minute climbs
    2 sets of 1/2 mile run tempo
    5 sets of 6 pull-ups
    5 minutes of yoga stretches

  4. FIT
    weight stuff 00:35

    warm up: 500m row in 1:49

    bench press: 5 x 135, 5 x 155, 4 x 155, 5 x 135, 5 x 120, 10 x 90, 10 x 90
    squats: 8 x 135, 8 x 155, 8 x 155, 5 x 180, 5 x 180
    push press: 5 x 75, 5 x 75, 3 x 75

    ... read more

  5. FIT
    Athletic Conditioning with As... 00:40

    First workout with @kashoz18 today! We did a ten exercise circuit that thanks to yesterday's weight workout kicked my butt. Ashley did great though.

  6. FIT
    take 3 00:40

    bench press: 5 x 135, 3 x 155, 4 x 145, 4 x 135, 4 x 135, 12 x 95, 8 x 95
    5 x 5 ring rows, 5 x ring knee lifts
    deadlift: 5 x 175, 5 x 185, 5 x 185, 5 x 185, 5 x 185
    push press: 5 x 75, 5 x 75, 4 x ... read more

  7. RUN
    a run 4.5 mi

    3.8 mile run
    https://www.strava.com/activities/371881105

    3 sets of 30 sec plank, 10 slow push ups

    cool down run

  8. FIT
    run+ 2 mi

    1 mile easy run
    3 x 5 pull-ups, 3 hand-stand push-ups, 5 toes to bar
    Beep Test - got to stage 8, but I wasn't feeling it. Need to try this again soon and really crank it.
    3 sets of increas... read more

  9. FIT
    running and stuff 2.5 mi

    1.5 mile treadmill warm up
    3 sets of 10 x 30lb kb push press, 5 x slow pull-ups, 8 x dips, 10 x 30lb kb snatch per arm
    2 sets of suspension cable rows
    1 mile run
    3 sets of 5 toes to bar

  10. FIT
    athletic conditioning class 00:45

    Tough class. It didn't help that my stomach was feeling nauseous.

    5 rounds of 30 seconds jumping lunges, 30 seconds squats w/ dbs, 45 second plank, 45 seconds push-ups.
    Sprints -- which I bom... read more

  11. RUN
    tempo-ish 3.9 mi 00:29 07:20 pace

    Tough run outside. It was below 90 degrees, so that's something.

  12. RUN
    run and jump 4 mi

    3 mile TM progressive: 1 mile at 7:45, 1/2 mile at 7:24, 1/2 mile at 7:13, 1/2 mile at 6:58, 1/2 mile at 6:27
    4 sets of 8 x 20" box jumps, 8 x 40lb kb sumo squats
    1 mile cool down run

  13. FIT
    week 3 00:35

    500m row in 2:01
    >5 sets of bench press -- sort of all over the board
    5 x 145, 3 x 145, 5 x 135, 5 x 135, 3 x 145, 15 x 95, 12 x 95
    5 sets of deadlifts: 5 x 185, 5 x 205, 5 x 205, 5 x 215, 5 ... read more

  14. FIT
    Brick workout 15.5 mi

    40 minutes of a spin class
    1.5 mile run

  15. FIT
    fitness 00:35

    500m row in 2:03
    4 sets of 15 x 60lb kb swing, 15 sit-ups, 5 pull-ups (slow,) 10 cable shoulder lifts
    3 sets of 120lb farmer walks
    2 rounds of 4 sets of 30/20/10 sprints (30 seconds easy, 20 second... read more

  16. FIT
    5 x 5 take 2 00:35

    500m row in 1:55

    5 x 5 bench press: 135, 145, 145, 145, 135
    5 x 5 dead lift: 205, 205, 205, 205, 205
    5 x 5 push press: 75, 55, 55, 55, 55

    3 minutes hitting the bag (actually had a boxer giv... read more

  17. RUN
    miles are miles 4 mi

    2 miles on the indoor track
    2 miles on the treadmill

  18. FIT
    general fitness 00:35

    I needed an easy but good overall workout to destress after a long weekend deployment.
    500m row in 1:52
    2 mile run in 15:03
    2 sets of 30 seconds heavy rope, 15 sit-ups, 4 x 25lb Turkish get-ups (pe... read more

  19. RUN
    run+ 4 mi

    3 miles in 22:19 on the TM
    3 x 1:00 plank / 30 sec head stand
    1 mile cool down run

  20. FIT
    5 x 5 - ish 00:40

    bench press: 5 x 135, 5 x 135, 5 x 135, 5 x 135, 5 x 145
    dumb bell push press: 5 x 70, 5 x 70, 5 x 70, 5 x 60, 5 x 60
    squats: 8 x 135, 8 x 135, 7 x 155, 7 x 155, 7 x 155
    chin ups: 5, 5, 5, 5

    1 mil... read more