5/2/15

Partner wod at RSC

Ad for cals: 50,40,30,20,10

35# goblet squats

50: 3:16 at 214 pace

100 goblet squats (GS)

40: 2:30 at 220 pace

86 GS

30: 1:50 at 225 pace

60 GS

20: 1:17 at 230 pace

45 GS

10: 0:20 at 504 pace

17 GS

Total: 

9:13

308 GS 

4/30/15 bike

Road 12 miles to work

Time: 42:05

Avg hr 150, peak 167, cals 775, rec 36

Road 12 miles home

Time: 43:49

Avg hr 132, peak 164, cals 628, rec 27

4/30/15

Sure Fire drop in

Made up the workout

Ad warm up

Dl 135x10, 135x10, 185x12, 235x5, 285x5, 285x5

Bj 24": 5,5,5,5,5,5

Pu: 7,6,10

Just fooling around. I need programming.

Modified Christine 

3 rft

400m run

12 dl 190

21 Bj 24"

Time: 10:49

Avg hr 165, max 174, cal 216, rec 36

First time touching weights in like 2 weeks.

4/27/15

15min row

2:30 z1

10min of

30sec 50%

30sec 75%

2:30 z1