Neill
Warmup: 400m row. 150 jump rope. 10 OH squats. 10 pushups. 5 negative pullups.
Workout: AMRAP in 8 mins = 10 situps. 10 pullups (green band) 5 1/2 times.
- Site:
- http://www.apatheticconformity.com
- Miles:
- 4626 total / 39 in 2012
- Goal:
Upcoming for 2011: Half Ironman, full marathon, full ironman, another century ride, couple Oly tris, and more!
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Entries
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FIT
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VELO
14 mi 00:52 16.2mph pace
Good ride, started off slow to get legs broke in (after this mornings CrossFit) then kicked it a bit, was avg 19-20 for most of the ride, then kinda peetered out and just rode to ride.
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FIT
Warmup: 400m row. 200 jump rope. 15 squats. 15 pushups. 10 burpees.
Strength: 5x2 back squats (started at 135#, last set was 215#).
Workout: AMRAP: 10 body weight squats, 10 ring dips = 8 1/2 ... read more
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FIT
Warmup: 400m row. Lots of stretching.
Workout: skill work, double unders. strength, shoulder press 5x2. WOD, 8 min AMRAP: 10 double unders and 10 pushups = 6 1/2 times.
After: lots of stretchin... read more
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FIT
Warmup: jump rope. 500m row.
Workout: 30 min AMRAP with partner: 5 ground to collarbone (95#). 7 burpees. 9 ball slams (20#). [3 min cycles, 3 on, 3 off] = 18 2/3 total times thru.
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FIT
Warmup: 400m row. 15 lunges. 15 OH squat. 15 pushups. 15 pullups (green band).
Workout: 15-12-9-9-12-15. Plate thrusters (45# plate) and ring rows.
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FIT
Warmup: 400m run. 15 squats. 15 backward lunges. 10 goodmorning with press.
Workout: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 -- KB swings 53#, Hollowrocks, Chin-ups.
Extra: 100 - 200 - 300 rows with 30 se... read more
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FIT
Warmup: 400m row. 15 squat with PT. 15 walking lunge. 15 ring dips. 15 ring rows.
Workout: 450 jump rope. 10 rounds of Cindy (5 pullups, 10 pushups and 15 squats). 450 jump rope.
Extra: Front pl... read more
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RUN
2.05 mi
Ran on treadmill. Legs got WAY tight.
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FIT
Warmup: 400m row. 10 OH squat. 10 snatch balance. 10 push press. 10 split jerk.
Workout: 12 min AMRAP (7 times thru) = 12 ball slams (20# ball) + 10 sledge strikes + 8 ring rows.
Extra: 5x3 spl... read more
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FIT
Warmup: 400m row. 10 spider lunges. 10 squat jumps. 10 dips. 10 ring rows.
Workout: AMRAP 15 mins (10 pushups + 10 situps + 10 lunges) = 7 2/3 times thru.
Extra: Clean pulls. 135#
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FIT
Warmup: jump rope 2x1 min. 400m row. 15 OH squat. 15 leg swings. 15 pushups. 15 chin ups.
Workout. 4 rounds = 200m run. tire pull. bag throw (50#). 10 pullups.
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VELO
12.7 mi 00:55 13.9mph pace
Been a long time since I'd been out on the bike. Was windy and was not going for speed just to get the butt/legs used to being in the saddle again.
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RUN
2.05 mi
Ran on the treadmill while Aiden was in basketball practice. Pretty good run actually, achillies felt good, but I kept the treadmill flat the whole time.
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FIT
Warmup: 30 jumping jacks. 15 squats. 15 lunges. Stretches.
Workout: 5 rounds in 15 mins (30 lateral jumps over ball + 20 straight leg situps + 10 per leg weighted lunges)
Extra: Jerk 5x3. Weight... read more
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FIT
Warmup: 400m row. 15 OH squat. 15 snatch balance. 15 superman. 15 ring row.
Workout: 4 rounds of (20 burpees. 30 KB deadlift with 54#. 10 calorie row)
Extra: Row: 100 meter. 45 sec rest. 300 met... read more
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RUN
2 mi
Another horrible run, achillies tightened up bad!
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FIT
Warmup: 400m row. 10 ball slams. 10 pushups. 10 squats. 10 walking lunge.
Workout: 4 rounds x (20 pullups + 30 KB swins 35# + 120 jump rope)
Extra: 4x5 squats. Started with 115# added 20# each r... read more
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RUN
blah 2 mi
brand new shoes. Legs got really tight into run. Ugh.
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RUN
2 mi
Still working on getting body back to the run.
Very nice! Three months until RedBud.
19 days ago • Like • 1 person