Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
14mi Long Run Workout
14mi Long Run on 2012 Course
Time: 2:15:28
Avg Pace: 9:41
Elevation: 373ft
Calories: 2,017http://connect.garmin.com/activity/155149830
Run felt easy, legs & lungs good entire time. felt like I tweaked my foot in the last few miles. Need to give the Newton's a break until foot completely heals. Think they may be part of the problem with the lugs underneath forefoot.
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Push Press - Deadlift / HR Push-up / Bar Rollers Workout
Warm-up
400m Row
3x
8 Push Press (Bar Only)
8 Good Mornings
8 SquatsMobility
Hamstring Stretches
WOD
A) EMOTM - Push Press / Push Jerk
10 Min Duration... Work up in weight.
65-65-65-85-85-85-105-105-105-135 PR
B) 5 Rounds for time
7 Deadlift 225 RX (I was 205)
9 Hand Release Push-ups
11 Bar rollersTime 12:58
Took me longer then everyone else, but felt good about it because I never stopped moving... The Deads were pretty heavy for me and thats what primarily slowed me... Core needs work so the Bar rollers sucked as well.
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Saturday 111217 Workout
Five rounds for time of:
5 Push press 155 lbs / 115 lbs
30 Wallballs, 20 lbs / 14 lbs
50 ft Farmer's Carry, 90 lbs / 50 lbs -
12 19 11 Monday Offsite WOD Workout
15 Jumping Jacks
15 Squats
15 Steps Walking Lunge
5 Clapping Push Ups15 Minute AMRAP
From: http://www.cftally.com/offsite-wods-blog/2011/12/19/12-19-11-monday-offsite-wod.html
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3 Fer 1 Workout
A - 3 Minute AMRAP
7 Kettlebell Swings (24kg)
7 Burpees
=3rounds 4BurpeesRest 5 Minutes
B - 5 Minute AMRAP:
5 Squat Cleans (40kg)
10 Box Jumps (24")
15 Sit-ups
=3roundsRest 5 Minutes
C - 10-9-8-7-6-5-4-3-2-1 reps of:
Squats
Push Ups
=2m58s -
outdoor overhead hell Workout
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Fran Workout
30 pull ups
35 thrusters (15 kg)Completed the set with:
100 sit ups
50 back extensions -
12-19-11 WOD Workout
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12-19-11 WOD Workout