Wednesday, August 11, 2010

Fran, run and an AMRAP

Yesterday morning's workout was Fran. It consists of 21 thrusters (used 50lb. dumbbells) 21 pull ups, 15 thrusters, 15 pull ups, 9 thrusters, 9 pull ups. Finished in 7:34 which is 13 seconds slower than my best time. Don't know if it was because I did it before work, but I was happy with my effort.

Last night's workout was a 15 minute run Time Trial. Hard to know how fast to go out because you still want to run the whole time. Nancy had the same workout and our friend Gerrit came along for the run too. Results are as follows
Dan 2.34 miles in 15:00 minutes, 6:24 pace.
Gerrit 2.54 miles in 15:14, 5:59 pace.
Nancy 1.94 miles in 15:27, 7:57 pace.

We were all pleased with our results.

Tonight was an AMRAP of 10 box jumps, 10 squats, 10 lunges(5 each leg). Again Nancy had the same workout we went together to the gym and counted and timed each other. She finished 19 rounds plus the box jumps and 5 squats in the 20th round. I finished 20 rounds plus the box jumps and 8 squats in the 20 minutes. I am still slow on the squats and was surprised I finished more than she did.

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