getting fit and taking gains

Tag Archives: run

Bike 10min @ 14mph

Run 2mi @ 5.5mph


Max effort, 3 rounds

Strict pull ups: 9-7-5

Kipping HSPU: 8-6-4




Double unders

Air squats

Ab mat sit ups



Run 1.5mi, 5.5mph, incline 1, 16:26


This whole workout felt great. I love doing Annie, and the last few times have been adding a movement to make it more challenging.

I’ve been struggling to get back into my workout groove since coming back to VA. I haven’t been able to make myself go back to CF757, mostly because Timberline CF spoiled me. In just 2 weeks I was addicted to that wonderful feeling of going to hang out with friends at the gym for an hour. CF757 hasn’t warmed up to me in that way, although they do have pretty much every other awesome quality. So maybe I’m just being a baby. Last week I tried to do 15.5 but some dude in the apartment gym decided to use every single piece of equipment in the gym, from the barbell to the decline sit up bench to the TRX. Ugh.

Fortunately I decided to try a new tactic: going to the apt gym later in the evening. Instead of going at 4:30 I went at about 6:30 and it made all the difference. Only one guy was in there! Plus I had good timing and snagged the barbell before anyone else could grab it. Yeah, one crappy barbell for the whole gym. I really miss my garage gym right now.


Front Rack Reverse Lunge, 4 rounds of 4 reps per leg




10 RDL, 115#

5 Kipping HSPU


I think I could have done better on the RDL technique, but that being said I was so stoked to finally do HSPU in a workout for the first time! The last round was a real struggle but I finished it, albeit not with stunning form.


2×50 decline sit ups with 14# med ball


1.5mi run @ 5.5mph, incline 1

Beach run, 2.2 miles (ran about 1.5, walked the rest)

No idea how long it took, maybe 20min or so? I could feel it in my quads, which was different. I wonder if this would be a good exercise to strengthen my right foot, which I blessed with a mid-foot arch sprain back in Jan.


KBS, 45#


KB power clean, 30#


1mi run, 5.5mph @ incline 1

30 hanging leg raises

30 glute-ham raise with 25# plate

30 ab roller

1.5mi run @ 5.5mph incline 1

Row 1000m, 4:40

2×50 ab mat sit ups

1 mile run, 11min

(this was mainly a warmup and to get Fiona some gaiting practice)


5, 5, 3, 3, 1, 1




KBS, 35#

Ab mat sit ups


Pull ups, 5-4-4

Push ups, 10-8-8