Workout Monday 10-10-11

Just needed to get out and Stretch the Legs.

Ran 1.25 miles in just under 10 min.

Felt good to go hard for 10 min. straight.

Need a Long Run this week before Sat to reach my 12 mile per week goal.

Heading out Wed. for a good 3-4 miler.

Workout Tuesday October 4th

RUNNING IN THE RAIN!!!!

Man that was a Great run! - Smell of Fresh Rain in AZ... nothing Better!

total distance: 3 miles

total time 26:15

Avg 8:45 min mile for 3 miles... Felt Great! no IT Band issues!

Total for the Week so Far.... 4 miles Trying to get to 12 each week.

Workout Monday Oct. 3rd

Tonight we are going Straight up CROSS FIT:

400M Run
30 x Box Jumps (24" Box)
30 x Wall Ball w/ 20# Med Ball - Full Squat and throw to 10ft each time

5 ROUNDS for TIME!

Goal time: 20 min flat or Less!


I will post times Later tonight! it will be a Track workout should have 4-5 Of us there! Can't wait!

WORKOUT UPDATE:!!!!

Total Time: 25:54. That was REALLY Tough.

Had 4 of us total.. Everyone under 29 min.

Partners:

Rusty

Dan Filburn

Courtney Guinn

Workout Saturday Oct 1st

Running:

Decided to run at a much slower pace to see how far I could go.

Made it about 3 miles and called it a good run. Wasn't really keeping track and felt Like I could have run even further...

Google mapped the course to see how far

Time: 26:00 - ish about a 8:45 mile pace. It felt good to just RUN again. It's been a while I need to find out how far I can go without the IT band hurting.

I liked that pace -felt strong...

I'm going to start long runs each Saturday - Work my way up to 6 miles for now.

Workout for Wednesday Sept 21st

Workout for tonight... Continue the Cardio push to drop some lbs... Life just gets easier when I drop under 190lbs.

Outdoor - Track Interval Running Workout:

- Warm Up: 1/2 mile - 4:00 (Jog to the Track - exactly .5 miles from my home)

1/4 Mile = 1:35

Rest

1/2 Mile = 3:35

Rest

1/4 Mile = 1:35

Rest

1/2 Mile = 3:35

Rest

Jog home to cool Down - 1/2 Mile = 5:00

Total Workout Distance: 2.5 miles

Total Time: 30 min

Total Running Time: 19:20 = avg of 7:30 mile

Exhausted

Workout Tuesday Sept 20th

OK, so i slacked off a bit towards the end of last week.

But I'm BACK! - no looking back.. just keep on moving forward.

Workout details:
Limited for time... So I did a Treadmill Running Test.

Gave myself 10 minutes to go as FAR as i could go on my treadmill. 1st time trying this

- Time: 10:00 min.
- distance: 1.26 miles
- Pace: 7:58 p/mile pace. - Or avg about 7.6mph

NEW GOAL? Make it 1.5 miles in 10 Min. on the Treadmill. which is a 6:40 p/mile pace and 9mph.

That would be Brutal! Why not!

Workout Wed 9-21-11

Part 1: Morning Cardio

Woke up Early for some 5am Basketball.

- 5 on 5 for nearly an hour.

Part 2: - High Intensity Strength Training

Warm Up:

- Side Walking Push Ups w/ Arms on Bench x 10

- Box Jumps - fast and decreasing in height x 12

REPEAT but with Feet Elevated this time on Bench

Main Workout: Used my own 3-5-3 Method of Training

First 3 Exercises:

- Dips x 20 (Bodyweight or 30# weight with Feet)

- Curls x 20 (25#-30# Dumbbells)

- Reverse Pull Ups x 20 - Bodyweight

Repeat Each for 15 reps (No rest)

Repeat each for 10 Reps (No Rest)

2nd 3 Exercises:

- Single Arm rows x 15 (40# dumbbell)

- Sandbag Military Press x 15 (70# Bag of Sand)

- Bench Press x 15 (165#-185#)

Repeat each for 12 Reps (No Rest)

Repeat each for 9 Reps (No Rest)

And DONE! Arms were on fire and Fully Pumped

Partners: Rusty Tingey and Dan Filburn