Run – Page 16 – Fitness Managed

Pistol Run

By cbroccoli | 13/01/2015 - 06:38 |04/09/2015 Body Weight, Couplet, M-W, Task Based, Very Long (>20 min)

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Not for time do 3 rounds of:

5 x Pistol Squats each leg

Then

Run 6km

Results: No change on the pistol squats, right still much stronger than the left. Needed to raise heel, used 2.5kg counter weight.

Run 8k then L-Sit

By cbroccoli | 02/01/2015 - 10:10 |04/09/2015 Body Weight, EMOM, G, M, Singlet, Task Based, Very Long (>20 min)

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For time run 8k.

Then EMOM for 5 minutes, hold 15 second L-Sit.

Results: Run took 45 minutes even. HR max=177, ave=148.

Run and Pullups

By cbroccoli | 26/12/2014 - 14:15 |04/09/2015 Body Weight, Couplet, M-G, Task Based, Very Long (>20 min)

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Basic holiday maintenance workout. Requires minimal planning and thought but keeps the strength and stamina up.

For time:

Max Reps Pullups
Run 5 miles / 8km
Max Reps Pullups

Results: Completed 12 Pullups first round, 13 Chinups second round. Opted for Chinups just to mix things up. Run took 44:12 (5:35 per km).

Vacation workout Wilmington, NC

By cbroccoli | 25/10/2014 - 13:17 |04/09/2015 Body Weight, Couplet, EMOM, Singlet, Very Long (>20 min)

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Against a 24 minute running clock:

Run
@3 minutes, 30 pushups
Run
@6 minutes, 20 pushups
Run
@9 minutes, 10 pushups
Run
@12 minutes, 20 burpees
Run
@15 minutes, 10 pushups
Run
@18 minutes, 20 pushups
Run
@21 minutes, 30 pushups
Run

Then for form perform:

5-5-5-5-5 Toes to bar in pike position

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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