Ryan

CFWUX3

10 Wall Balls
20 situps
30 pushups
40 squats
run 400M

23:56

Tuesday-Run

3.8 Miles 32 minutes

Thrusters

CFWUx3

95-105-115-115-115-115

Running

Run 6 km

Thanks For the workout Steve

CFWUx3

55#KB

25 KB Swings

25 situps with KB

25 SDLHP

25 pushups on KB

25 Squats

run a mile with the KB

20:40?

Not sure if I even went a mile...that kb is a bitch...need to think of a girls name for that one...

Run

Lance Armstrong is in the yellow...he ran a 2:50 marathon!!

Run about 5 KM 27:00-slowly getting back into it.

Angie

CFWUX2

Angie
Jumping Pullups after 30
27:50

Generally felt tired today..no get up and go.

Running again...two in a row

Run 20 minutes...felt good.

Inspired...so I ran...whoopee...

Ran 20 minutes...no stopping...

Boston Marathon 2008-Run Tammy Run!!

CFWUx3

Three rounds

row 500m

55# DB swingsx21

DBBP 55x10, 65#x110

5x30# manmakers

5 burpees

25 situps

Then miscellaneous stuff for a good solid workout

Finally a workout!

A few days off...a couple of those unintentional...

CFWUx3

Five Rounds:

115# thrusters

weighted pullups 25#

burpees

each exercise is run for 15 seconds followed by 45 seconds...

I found it hard to be intense with the extra weight on thrusters and pullups...it was enough to keep the reps going...I lowered thrusters to 95#

Went for a run later tonight for about 15 minutes and I did my physio exercises.

Jack and Sam meet Sam Gagner from the Oilers

This picture is of Sam S in Sam G's bedroom. Sam is holding the World Junior Gold medal. Behind Sam is Sam G's closet with all his trophies and awards. Very cool.

Another Seal WOD.....whew!!

CFWUx3

30 # db and 1.5 pood KB

Right Arm
5 TGU
10 snatch
15 swings
Left Arm
Same as above

Three rounds for time: 18:04

Another Seal WOD.....whew!!

Ran again!

I got home late and felt lazy and didn't want to head anywhere to workout...decided to run...

Run 6 min walk 1 repeat two more times...

I just want to get a good base and then slowly bump the mileage.

Give Running a try again

CFWUx3

Run 17 minutes

Navyseals.com Workout WOD

CFWUx2

Run 1 mile
50 20 # wall balls
200 single unders
50 65# SDHP
50 Pushups

Friday

Warmup Exercises

Bench Press
Squats

Thursday

Dumbell Workout

Workout

CFWUX3

Five Rounds for time:
10 Glute ham on a ball + 20 situps
25 goodmornings

11:45