Wednesday, April 30, 2008

Ryan

CFWUX3

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

23:56

Tuesday-Run

3.8 Miles 32 minutes

Monday, April 28, 2008

Thrusters

CFWUx3

95-105-115-115-115-115

Sunday, April 27, 2008

Saturday, April 26, 2008

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...

Friday, April 25, 2008

Run

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


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

Thursday, April 24, 2008

Angie

CFWUX2

Angie
Jumping Pullups after 30
27:50

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

Wednesday, April 23, 2008

Running again...two in a row

Run 20 minutes...felt good.

Tuesday, April 22, 2008

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

Wednesday, April 16, 2008

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.

Sunday, April 13, 2008

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.

Friday, April 11, 2008

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!!

Thursday, April 10, 2008

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.

Tuesday, April 8, 2008

Sunday, April 6, 2008

Navyseals.com Workout WOD

CFWUx2

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

Friday, April 4, 2008

Friday

Warmup Exercises

Bench Press
Squats

Thursday

Dumbell Workout

Wednesday, April 2, 2008

Workout

CFWUX3

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

11:45