IT'S FRIDAY!! What's your workout?
walking lunges around the perimeter of the gym (think it was around 80 steps?)
then 4 stations, 4 rounds, 15 reps
- dip press - 55lb
- overhead extension 25lb
- jump pullups
- 35lb dumb bell swing
then over to the machines for 3 rounds of 60 seconds each on the leg extension / leg curl machines, the last 10 seconds was one long resistance (ie slow coming in on the extension, slow going out on the curl) 30lb extension, 40lb curl
COURAGE TO START, STRENGTH TO ENDURE, RESOLVE TO FINISH
HW 353 SW 317 Original GW 180 Current Wt 170
First 5k 59:18; 5k PR 32:06; 1st 10k 1:20:27; PR 1:08:36
1st Half Marathon 2:48
Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons
Paul...
HW: 360 SW: 342 GW: 175 CW: Click to find out
"Life is what happens while you're making other plans." - John Lennon
I had an absolutely brutal CrossFit class. It amazes me how much I enjoy this! Started with 2 rounds of the reg warmup (dynamic stretching, overhead squats, pull ups, tricep dips, sit ups and sampson stretch). The skill was rope climbing, which I cannot do so the modification was laying flat on the floor with legs straight and using the rope to pull to a stand. Then the workout was 5 rounds for time of 75 single jumps with jumprope (or 25 double unders which i cant do yet) and 15 hang squat cleans (i was lifting 45#). They cut us off at 20 minutes, I finished 4 full rounds + 80 single jumps. Brutal, but awesome!
Tiara Classic 5k 5/13/12: 37:19
Marion Village 5k 6/23/12 32:55
Rochester Road Race 5k 8/11 29:58
Acushnet Road Race 4 mile 9/3 41:07
Spooky Spooner 5k 10/28 PR 28:05
First ultra: Stone Mill 50 miler 11/15/14 13:44:38, First Full Marathon: Marine Corps 10/27/13 4:57:11, Half Marathon PR 2:04:43 at Shamrock VA Beach Half-Marathon, 12/2/12 First Half-Marathon 2:32:47, 5K PR Run Under the Lights 5K 27:23 on 11/23/13, 10K PR 52:53 Pike's Peek 10K 4/21/13, (1st timed run) Accumen 8K 51:09 10/14/12.
