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Mia logged 1256 miles.

Last workout over 2 years ago. Help get them back on track!

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Entries

  1. FIT
    alright Pull Ups and Push Ups From Hell 01:00

    Skill/Strength
    3 Rounds
    2 Minutes Max Strict Pull-Ups
    2 Minutes Rest

    MetCon

    Once through for time:
    20 Pull-Ups
    40 Push-Ups
    15 Pull-Ups
    30 Push-Ups
    10 Pull-Ups
    20 Push-Ups
    5 Pull-Ups
    10 Push-Ups
    (... read more

  2. RUN
    great Morning run with Rachel 4.01 mi 00:37 09:12 pace

    HOLY MOTHER OF COLD RUNS. But also: yaay running buddies!

  3. FIT
    great PR YOUR MY DAY 01:00

    Warm-Up
    3x(12 Squats, 9 Band Good Mornings, 6 Spider Lunge w/ reach up, 12-9-6 Band X-Walk)

    Strength – Tempo Back Squat
    Prep:
    1 x 5 w/ bar, 3 x 3 53, 73, 93

    Work:
    5-5-3-3-2-2 (103, 103, 113, 123... read more

  4. FIT
    Crossfit DC 01:00

    Warm-Up
    4 x
    5 Hanging Scap Retractions
    10 Band Pull Aparts
    5 Squat to Bootstrappers
    10 OH Band Pull Aparts

    Strength – Chin Ups (Scaled to negative chins ups)
    2-2-2-2-1-1-1-1 (rest 2 minutes betwee... read more

  5. FIT
    good Monday Metcon 01:00

    Warm-Up
    3 Rounds of
    10 Squats
    8 Supine Scorpion
    6 Alt T Push-ups
    4 Rolling Split Straddles
    2 Plank to Squat

    Met-Con
    21 DB Hang Squat Cleans (25#)
    42 Push-ups
    21 DB Push Press (20#)
    42 Sit-Ups

    r... read more

  6. FIT
    alright CFDC 01:00

    Warm-Up
    3x (10 Squats, 8 Reverse Hand Spider Lunges, 6 Alt T Push-ups, 4 Jump Squats, 2 Plank to Squat)

    Met-Con
    Prep:
    1 x 5 Front Squat + 5 Strict Press (bar only);
    1 x 5 Thrusters @ 53#
    1 x 3 Thr... read more

  7. RUN
    good Hillz 3.55 mi 00:31 08:51 pace

    Holy mother of humidity.

  8. FIT
    good Snatches and OHS 01:00

    First time doing a snatch. Big thanks to Coach Chris for all the help!

    WU: 4x(6 Wrist Circles/dir, 6 Arm Circles/dir, 6 Over-Under Scap Touches/side,
    6 Pause Squats, 6 Spider Lunges, 6 X-Body Spid... read more

  9. swim
    good Wilson 1500 yd 00:40 46:55 pace

    Quick swim with Morgan

  10. FIT
    great Crossfit DC 01:00

    Warm-Up
    3x(4 Alt T Push-ups, 8 Spider Lunges 4 Dive Bomber Pushups, 8 Alt Samson Lunges)

    Strength – Floor Press
    Prep:
    1 x 5 w/ bar, 3 x 3 (53#, 63#, 73#)

    Work:
    5-5-3-3-3 (83#, 88#, 93#, 98#, 103#... read more

  11. RUN
    good Tempo/Long/Whatever It Was Run 6.01 mi 00:52 08:36 pace

    Longest and fastest run since my foot healed up

  12. FIT
    good Crossfit DC 01:00

    JERKS
    Strength – Jerk Complex (25min)
    1 x 4 Dip Squat + Push Press 33#
    1 x 4 Dip Squat + Power Jerk 53#
    1 x 4 Dip Squat + alt Split Jerk 63#

    Work:
    6 sets,
    1 Power Jerk + 2 alt. Split Jerk (1/side... read more

  13. FIT
    good Crossfit DC 01:00

    Warm-Up
    3x( 25 Jumping Jacks, 5 Dolphin Push-ups, 25 Mountain Climbers, 5 Quadruped Ext and Rotation/side, 25 High Knees in Place, 5 Band Sword Pulls/side)

    Met-Con
    400M Run
    45 Push-ups*
    30 Alt DB ... read more

  14. swim
    good Swimming with Morgan 1600 yd 00:38 41:48 pace

    Getting back to the pool
    wu:
    200 free
    200 drill

    ms:
    100 free
    50 kick
    200 free
    100 kick
    300 free
    150 kick
    200 pull
    100 kick

  15. FIT
    good CrossFit DC 01:00

    WU:
    3x(5 Hanging Scap Retractions, 10 Spider Lunges, 5 Dolphin Pushups, 10 Alt Dead Bugs, 5 Pushups, 10 OH Band Pull Aparts)

    Work:
    4x
    2 Min Max Strict Pullups (20, 30, 27, 23)
    2 Min Max Roun... read more

  16. FIT
    good CrossfitDC 01:00

    WU:
    3x(10 Wrist Circle/dir, 10 Arm Circle/dir, 10 Lunge & Twist, 10 Reverse Hand Spider Lunge, 2 Wall Walk)

    Strength – Clean and Jerk

    Prep:
    4x
    1 Pause Extension
    2 Hang Power Clean
    1 Pause Fr... read more

  17. FIT
    great Crossfit DC 01:00

    WU: 3x (6 Alt T Pushups, 6 Quadruped Ext & Rotation/ side, 6 Dolphin Pushups, 6 Hip Bridges, 6 Supine Scorpion)

    Floor Press:
    Prep:
    1×5 w/ bar
    1x3 @ 53#
    1x3 @ 73#
    1x3 @ 78#

    Work:
    1x5 @ 78#
    ... read more