Hybrid Strength & Endurance Program

"endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance"

3/6 rest day

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Important Dates

  • March 26th - 5K Run for Autism

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Bike PR's

  • 10.2 miles (tp) - 43:52 (12/8/10)
  • 7.5 miles (pom) - 30:35 (9/22/08)
  • 6.5 miles (phs) - 23:33 (10/27/10)
  • 6 miles (vv1) - 25:20 (9/30/10)
  • 6 miles (vv2) - 21:33 (10/23/10)
  • 4.5 miles (vv) - 15:53 (11/5/10)
  • 3.5 miles (gv) - 12:27 (10/8/10)
  • 2.5 miles (gv) - 8:30(2/21/11)

Lifting PR's

  • CFT - #1000 (12/9/10)
  • Deadlift - #415 (8/13/08)
  • Bench - #255 for 2 reps (8/21/09)
  • Incline Press - #235 for 3 reps (6/12/09)
  • Push Press - #235 for 3 reps (7/22/09 & 11/22/10))
  • Strict Press - #195 for 3 reps (7/16/09)
  • Strict Press - #205 for 1 rep (12/9/10)
  • Back Squat - #415 for 1 rep (12/9/10)
  • Front Squat - #175 for 3 reps (6/15/09)
  • Over Head Squat - #185 for 5 reps (5/22/09)
  • Hang Power Clean - #205 (7/14/09)
  • Power Snatch - #155 (7/10/09)

WOD PR's

  • 'Fran' - 4:43 (7/24/08)
  • 'Burpup Fran' - 12:54 (9/15/08)
  • 'Helen' - 11:29 (1/1/09)
  • 'Burpup Helen' - 17:59 (6/20/09)
  • 'Cindy' - 14 +6PU (6/9/09)
  • 'Annie' - 13:50 (8/24/09)
  • 'Christine' - 20:44 (11/24/08)
  • 'Griff' - 20:11 (8/3/08)
  • 'Michael' - 36:16 (11/14/08)
  • 'Murph' - 59:35 (9/25/08)
  • 'Filthy Fifty' - 38:07 (4/27/09)

Rowing PR's

  • 150m - :29 (9/10/10)
  • 500m - 1:43 (5/22/09)
  • 2K - 8:09 (8/24/08)

level 1 fitness goals

50 squats
10 push ups
Static Hang
30 situps
25 KB Swings
400m run
Deadlift
Military Press
High Pull
Knees to Chest
Wall Ball
800m run
500m row
Vertical Jump
Dips
Pull ups
L-sit
2k row
medicine ball cleans
christine
1 mile

Blog Archive

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    • ▼  March (20)
      • 3/19 WOD
      • 3/18 WOD
      • 3/17 Rest Day
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      • 3/12 Rest Day
      • 3/11 WOD
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      • 3/6 rest day
      • 3/5 WOD
      • 3/4 rest day
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      • 3/2 rest day
      • 3/1 rest day
      • 2/28 WOD
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Links

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