Gym Activity

• 
  Alan Pamayo Endurance

  Splits: 6:55, 7:27, 7:35; AVG: 7:19

  Run 3 mi TT : 21 mins 57 secs | Rx'd

  Interval Run, 3 mi | 21:57

  Comment · 0 Comments · May 19, 2013

  ---

• 
  Joe Gentile Endurance

  16.7 mph average. Very hilly & technical, couldn't get a good rhythm going.

  Bike 40 km TT : 92 mins | Rx'd

  Interval Bike, 40 km | 92:00

  Comment · 0 Comments · May 19, 2013

  ---

• 
  Donna Wilson Endurance

  4x AMRAP 2:10: Rows : 4.0 rounds | Rx'd

  4x 2:10 AMRAP: Row, 500 m Resting 1 min in between each AMRAP.

  Comment · 0 Comments · May 18, 2013

  ---

• 
  Donna Wilson Endurance

  Press : 5 @ 40%, 5 @ 50%, 5 @ 60% : Completed | Rx'd

  Sets 5 Press, 40% 1RM | 25 lbs 5 Press, 50% 1RM | 35 lbs 5 Press, 60% 1RM | 45 lbs

  Comment · 0 Comments · May 18, 2013

  ---

• 
  Alan Pamayo Endurance

  4 RFT: Sumo Deadlift High-pulls and Pull-ups : 11 mins 30 secs | Rx'd

  4 rounds of: 15 Sumo Deadlift High-pulls, 95 lbs 20 Pull-ups

  Comment · 0 Comments · May 18, 2013

  ---

• 
  Adam Puckett Endurance

  Horrible after i got stuck at train tracks. 10-11 per mile after train. But bad effort all around.

  Run 8 mi TT : 76 mins 38 secs | Rx'd

  Intervals Run, 8 mi | 76:38

  Comment · 0 Comments · May 18, 2013

  ---

• 
  Shane Atkinson Endurance

  Mobility Warm-Up. Hollow Rocks modified.

  5 RFT: Ring Rows, Push-ups, Lunges and 2 more : 22 mins 35 secs | Not Rx'd

  5 rounds of: 5 Ring Rows 10 Push-ups 15 Lunges 20 Sit-up (standard)s Hollow Rock, 1:30

  Comment · 0 Comments · May 18, 2013

  ---

• 
  Shane Atkinson Endurance

  Warm Up: 10 min Jog (1.03 miles) Light Mobility Warmup 200m Skill Drills Hamstring was tender. One thing I did notice is the runs that felt easier are the ones I feel I had better form on, all the while remaining consistent with time. IE; less effort same results. I believe those are the runs I was bringing it all together on. Life got in the way today. PM workout pushed to Saturday.

  Run : 15x 100 m : 3 mins 41 secs | Not Rx'd

  Interval Run, 100 m | 0:14 Run, 100 m | 0:14 Run, 100 m | 0:14 Run, 100 m | 0:14 Run, 100 m | 0:15 Run, 100 m | 0:15 Run, 100 m | 0:15 Run, 100 m | 0:14 Run, 100 m | 0:15 Run, 100 m | 0:15 Run, 100 m | 0:15 Run, 100 m | 0:16 Run, 100 m | 0:15 Run, 100 m | 0:15 Run, 100 m | 0:15

  Comment · 0 Comments · May 18, 2013

  ---

• 
  Alan Pamayo Endurance

  Every 1 min for 12 mins: Power Snatches, Hang Snatches, Snatches and Overhead Squats : 12.0 rounds | Rx'd

  Every 1 min for 12 mins: 1 Power Snatch, 95 lbs 1 Hang Snatch, 95 lbs 1 Snatch, 95 lbs 3 Overhead Squats, 95 lbs

  Comment · 0 Comments · May 17, 2013

  ---

• 
  Alan Pamayo Endurance

  Power Clean 10x2 at 65% 1RM, rest 45 secs : Completed | Rx'd

  Sets : rest 45 secs 2 Power Cleans, 65% 1RM | 150 lbs 2 Power Cleans, 65% 1RM | 150 lbs 2 Power Cleans, 65% 1RM | 150 lbs 2 Power Cleans, 65% 1RM | 150 lbs 2 Power Cleans, 65% 1RM | 150 lbs 2 Power Cleans, 65% 1RM | 150 lbs 2 Power Cleans, 65% 1RM | 150 lbs 2 Power Cleans, 65% 1RM | 150 lbs 2 Power Cleans, 65% 1RM | 150 lbs 2 Power Cleans, 65% 1RM | 150 lbs

  Comment · 0 Comments · May 17, 2013

  ---