maidenfan Posted July 4, 2015 Author Share Posted July 4, 2015 Gold in the men's heavyweight 45-49 2000m (6:23) and gold in the men's heavyweight doubles 40-49 1000m (500m ea - 1:23 avg for both) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 8, 2015 Author Share Posted July 8, 2015 Interval totals: 50 parallette push-ups, 100 chins (band assist pyramids), 1500m skierg, neck bridging, and grippers. Signing up for the NW Erg championships in Seattle when its avail - should be fun and the competition will be tougher. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 8, 2015 Author Share Posted July 8, 2015 Leg day: 4 rounds of: 3 min row & 50 air squats (wearing 25lb vest for both) in 25:41 - totals - 3351m, 1:47.4 avg, DF 82, 19 s/m & 200 air squats. Wearing a weight vest while rowing was a bit odd - sure makes you sweat. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 9, 2015 Author Share Posted July 9, 2015 Rotate every minute for 30 mins, no rest - 1 min wall handstand, 1 min bar hang, 1 min of abmat sit-ups. Neck bridging and stretching afterwards. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 12, 2015 Author Share Posted July 12, 2015 5 rounds of: 1/2 mile run (~8 pace) and isometric wall handstands (feet pushing against pull-up bar vs. on the wall - good exercise). Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted July 12, 2015 Share Posted July 12, 2015 Congrats on the gold! Is there a link for the contest, I'd like to see what it is all about Gold in the men's heavyweight 45-49 2000m (6:23) and gold in the men's heavyweight doubles 40-49 1000m (500m ea - 1:23 avg for both) 1 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 16, 2015 Author Share Posted July 16, 2015 Thanks, Jeff. Here's the link: http://fairfax2015.com Its every two years at various places around the world. 2017 is in Montreal. AMRAP in 45 mins: row 1000m, 100lb sandbag squat x 25, ski 1000m, strict chin-ups x 10, 25 abmat sit-ups, 1 min wall handstand. Total: 3 rounds + 35m of rowing. Row splits - 3:34, 3:34, 3:35. Ski splits - 3:44, 3:45, 3:50 Neck bridging, stretching, and eating after. Good workout. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 17, 2015 Author Share Posted July 17, 2015 Amrap for 20 mins of 1/4 mile treadmill run @ 6:35 pace and 25 parallette push-ups - forgot to count, good, hard, short workout. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 20, 2015 Author Share Posted July 20, 2015 Picked up a v-force 50lb weight vest - very, very nice vest - solid construction. Much beefier than the old x-vest I used to have. Plan was about 30 mins or so of: 500m ski, 25 squats, 10 band assist chins, 30 sec wall handstand, 10 pushups, all while wearing the 50lb vest. Made it through one round and a second 500m of skiing - kicked my butt. Took the vest off and did about 100 or so regular and band assist chins. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 20, 2015 Author Share Posted July 20, 2015 Three mile treadmill run in 21:36 (7:12 avg). Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 21, 2015 Author Share Posted July 21, 2015 25 elevated parallette push-ups w a 50lb vest and a3 min treadmill run at a 6:22 pace x 3 rounds in 21:08. Push-ups were hard. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 23, 2015 Author Share Posted July 23, 2015 BW - 256 (114.5 kg) ------- wow - eat less, move more! 1/2 mile treadmill run @ 6:00 pace, 1 min wall handstand, 1/2 mile @ 6:00 pace, 1 min wall handstand, 1/2 mile @ 6:00 pace, 25 abmat sit-ups, 1/2 mile @ 6:00 pace, 25 abmat sit-ups, 1/2 mile @ 6:00 pace, 25 abmat sit-ups, 1/2 mile @ 6:00 pace. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 24, 2015 Author Share Posted July 24, 2015 Row - 10' strapless @1:53 avg (DF120, 21sr) and 20' on the treadmill @ 7:12 pace. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 26, 2015 Author Share Posted July 26, 2015 18 mins of death by treadmill - start at a 7:30 pace, increase .1 mph every min on the min - finish at a 6:11 pace. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 27, 2015 Author Share Posted July 27, 2015 Belt squats with a 50lb vest on. 1 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 29, 2015 Author Share Posted July 29, 2015 Today's workout was short and sweet - leg blasterThree rounds of: Belt squat circuit (50lb vest + 40lb chain + 115lb belt x 10, vest and chain x 10, vest x 10) and a two min row (1:45 avg, DF 84, 16 s/r)Good workout. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 30, 2015 Author Share Posted July 30, 2015 5 mile treadmill run in 36:44 (7:20 pace). Quote Link to comment Share on other sites More sharing options...
maidenfan Posted July 31, 2015 Author Share Posted July 31, 2015 25 wall handstand shoulder taps, 25 band assist strict chins (2 x minis), 25 abmat sit-ups - five rounds in 24:01. Awesome workout - upper body feels blasted. Definitely a go-to workout for me now. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 1, 2015 Author Share Posted August 1, 2015 Belt squats - 5 sets of 5-8, then a 2 mile treadmill run in 13:50 (6:55 pace). Good workout. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 2, 2015 Author Share Posted August 2, 2015 Strapless 20 min row - 5059 (1:58.6, DF100, 18 s/r). Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 4, 2015 Author Share Posted August 4, 2015 Bear complex - 95 x 5, 145 x 5, 205 x 5, then 15 min amrap of: DB snatch medley (70,80,90,100 x 1 rep ea hand = 1 round) - 13 rounds + 1 rep ea at 70. Great workout. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 5, 2015 Author Share Posted August 5, 2015 BW - 251.1 5K treadmill TT - 20:46 (6:41 pace - PR!) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 6, 2015 Author Share Posted August 6, 2015 205lb Grace (30 c&j) in 10:54 and ~ 50 throws (out and up) w a 22lb braemer stone (Sorinex dball). It's pretty amazing that Froning did a 225lb Grace in 3:15! 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted August 6, 2015 Share Posted August 6, 2015 Congrats on the gold! Is there a link for the contest, I'd like to see what it is all about Gold in the men's heavyweight 45-49 2000m (6:23) and gold in the men's heavyweight doubles 40-49 1000m (500m ea - 1:23 avg for both) I totally missed this. Congratulations!!! That's quite a performance for such a skinny little guy. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 6, 2015 Author Share Posted August 6, 2015 Just cant see myself in a uni-suit 1 Quote Link to comment Share on other sites More sharing options...
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