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Shaun logged 614 miles.

Last workout over 6 years ago. Help get them back on track!

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  1. Today is rest day. I hate rest day, fight it, guilt it, resent it. I mow I need it to grow the muscle and endurance I want yet I sit here in my house fighting the urge to bundle up and go run anoth... read more

  2. RUN
    good quik warm up run 2 mi 00:18 09:00 pace

    My mileage is awful this week! ugh hopefully better next week!

  3. FIT

    Warm up-- repeat 2x
    15 burpee pull up
    30 hollow body rocks
    25 weighted sit UPS
    10 supermans

    Strength - push press
    3 @ 40#, 45#, 50#
    10@ 45#

    30 power snatch 40#
    1 min hollow body rock 30 sec r... read more

  4. FIT
    great 7am Getting it in before the ... 01:00

    Warmed up with jumprope, lunges and situps
    Strength: Deadlift 3 reps at 70% 80% 90% then 10 reps at 60% of your 1 rep max (my max is 100#)

    MetCon: 10-1 of for time (10 reps each, 9 reps each, 8re... read more

    • Lisa K.
      Lisa K.

      That is one awesome workout. I hope all goes well at the dentist. It is another beautiful non-winter day out there. I hope you feel up to an enjoyable run. I wouldn't be surprised if you didn't get out there.

      over 6 years ago Like

    • Shaun M.
      Shaun M.

      Awww Lisa thanks! You faith in me makes me smile! :) I did try to run actually but now that the numbness has worn off its feeling a bit like being hit in the jaw with a softball. Every strike running was to much, only made it about 1/2 a mile and turned back. There's always tomorrow :) great job on your run today!

      over 6 years ago Like

  5. RUN
    good just a run 3.7 mi 00:34 09:18 pace

    Weather is beautiful! Im so sad to see the "winter" temps moving in at the end of the week.
    Headed out in a short sleeved shirt and thin fleece jacket, had the jacket around my waist by ... read more

  6. FIT
    great Good morning Monday! 01:00

    Warm up run a mile and walking lunges
    Strength: Back Squat at 5 reps at 70% 80% 90% of your 1 rep max. (my 1 rep max is 100lbs) Then 10 reps at at 60% for 2 sets.

    MetCon: 3 rounds for time of
    run ... read more

    • Lisa K.
      Lisa K.

      Impressive. Sounds like a dynamic workout. Have a good run this afternoon.

      over 6 years ago Like

  7. RUN
    great Sunday rest run 6 mi 01:00 10:00 pace

    time is approx. went with out timing, I know it was a little under an hour just from looking at the clock when I left and got back. This is my active "rest day" so took it slow and easy,... read more

  8. FIT
    good leave you flat on the ground day

    Warm up
    3 min jump rope
    Walking lunges one end of gym and back
    Repeat 3x
    Hollow body holds-1min, rest, 30sec repeat. Planks same as previous
    metcon repeat 5x for time
    Run 800m (1\2) mile
    5 pull UP... read more

    • Lisa K.
      Lisa K.

      OMG - You had me at 3 minutes or jump rope. What an excellent work out.

      over 6 years ago Like

    • Brandon B.
      Brandon B.

      3 sets of 5 pull ups in there? Serious? You rock girl! This whole workout was sweeeet!

      over 6 years ago Like

    • Matt R.
      Matt R.

      Awesome crossfit wo

      over 6 years ago Like

    • Shaun M.
      Shaun M.

      Thanks guys :) Sats are killer days leading up to active rest days on Sunday so its all or nothing Sat.

      over 6 years ago Like

  9. FIT
    good WOD

    Slow today back is sore
    Jump rope, hanging knee lifts and pull ups, and 2 min kettle bell swings w 25# to warm up

    Wod 3 rounds for time
    5 push press 35#
    10 burpees
    15 jumping air squats
    Run 400 me... read more

  10. RUN
    great sunshine!!! 3 mi 00:28 09:20 pace

    Time approx

  11. FIT
    great arms and planks

    Some bicep and triceps work with some planks thrown in for good measure :)

  12. RUN
    great Goodmorning treadmill 5 mi 00:48 09:34 pace

    Mixed speeds throughout between 6-8 this is what I ended up with :)

    • Mandy T.
      Mandy T.

      nice mileage and pace---esp for a treadmill run! :-)

      over 6 years ago Like

    • Shaun M.
      Shaun M.

      thanks Mandy! Im not a fan of the treadmill but even less so of the cold! I really need to learn to toughen up and get out side! Lol!

      over 6 years ago Like

  13. FIT
    good my own mixed stuff

    Stiff from yesterday, only had an hour to get something in so worked out the soreness.
    Walking lunges one end of the gym and back then jump rope 3min- 3 rounds
    15 hand release pushups and 15 sit up... read more

  14. FIT
    great Powerfit

    Warmup with 1/2 mile run, hollow body holds and rocks, sit ups, and ring work-dips, muscle ups (learning)
    Strength deadlifts 5reps @ 60% 70% & 80%
    1 rep @ max
    10 reps at 60%, 70%
    3 rounds f... read more

  15. RUN
    good 3 mi 00:28 09:20 pace

    Ran a mile then jumped off the mill did 2sets of 12 hanging knee ups and pull ups to failure then back to the mill. Repeat 3 times.
    Had to do something to make the mill interesting :) freezing outs... read more

  16. FIT
    good powerfit

    Killer as always
    Squats for strength then 2, 7 min amraps. Now off for a run!

  17. Happy NewYear! I hope everyone has a blessed and healthy 2012! Its a rest day for me but fighting the urge to kill the 0 on this first day of 2012. Whatever you do today, I hope its a great one!

  18. FIT
    good Powerfit

    End of year beat the holy crud out of you class!

    First round 12,15,9,3
    Hollow body rocks
    Walking lunge's w plate over head

    Strength front squats and squat cleans

    Then, five rounds ... read more

    • Brandon B.
      Brandon B.

      Nice workout to end the year on! I like the sheer will and determination in your new profile pic.

      over 6 years ago Like