Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Topher reynolds 03/22/2013 None Run 5' walk
10' Z1 EZ jog
3 x 8" Strides 1' walk btwn

5' build to tempo pace (about 7-8/10 PE)
walk 2'

2 x 5' @ Z3 temp w/ 5' Z1 btwn

10' Z2 Conversational
5' walk		 55m 00s
Performed as RX
Topher reynolds 03/21/2013 None Swim Warm up 4 x 200 Swim Kick Pull Swim 30 sec rest btwn each
4 x 50 drill choice 15"rest
4 x 50 DPS (focus on distance per stroke) 15"
6 x 50 Descend acrros all 4 to strong 15"
50 EZ
200 MAX speed from dive if possible- record time
2 min recovery
800 from push timed. Try and maintain steady pace throughout the entire swim.
200 cool down		 60m 00s
Performed as RX
Topher reynolds 03/21/2013 None Swim Warm up 4 x 200 Swim Kick Pull Swim 30 sec rest btwn each
4 x 50 drill choice 15"rest
4 x 50 DPS (focus on distance per stroke) 15"
6 x 50 Descend acrros all 4 to strong 15"
50 EZ
200 MAX speed from dive if possible- record time
2 min recovery
800 from push timed. Try and maintain steady pace throughout the entire swim.
200 cool down		 60m 00s
Performed as RX
Topher reynolds 03/20/2013 None None 5' walk
40' Z2 Conversational pace
5' walk

3 x 10" strides 1' walk btwn		 52m 00s
Performed as RX
Topher reynolds 03/20/2013 None Bike 10' Z1 (ez warm up
5' Z2 (endurance pace- be sure to keep a steady cadence above 85, 90-100)

FCAD (Fast Cadence Drills) these are completed in Zone 1 intensity level, but HR may go up due to high turn over in your legs. (small ring up front)
1' 100 RPM
1' 110 RPM
1' 120 RPM
1' Build to as fast as you can spin
2' AR (active rest) Z1
1' 100 RPM
1' 110 RPM
1' 120 RPM
1' Build to as fast as you can spin
2' AR (active rest) Z1

5' Z2

1 x 10' Sub LT Z3 (about a 6-7 out of 10 on percieved exertion scale-- half ironman or ironman race pace) 5' AR Z1 btwn and after 2nd interval

2' AR

5' OG- Overgear- 50-60 RPM Z3-4 This is a strength exercise on the bike. Low cadence high gearing makes you push hard.
2' AR
5' OG


10 ' Z1 Cool down		 1h 5m 00s
Performed as RX
Topher reynolds 03/19/2013 Stryker Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 13 rounds 11 reps
Performed as RX
Topher reynolds 03/19/2013 Home None 2 rounds:
30 sec-KB swing
30 sec-one arm overhead KB press & hold
30 sec-KB swing
30 sec-other arm overhead KB press & hold
30 sec-KB swing
1 min-exercise ball sit-ups

3 min plank: 30 sec on, 30 sec off

5 min V-ups: 30 sec on, 30 sec off
 40 lbs
Performed as RX
Topher reynolds 03/18/2013 None None 5' walk
40' Z2 Conversational pace
5' walk

3 x 10" strides 1' walk btwn		 52m 00s
Performed as RX
Topher reynolds 03/17/2013 None None 5' walk
60' Z2 conversational pace run
5' walk

3 x 10" strides w/ 1' walk btwn		 1h 12m 00s
Performed as RX
Topher reynolds 03/16/2013 None None Bike:
-10' Z1 (ez warm up
-5' Z2 (endurance pace- be sure to keep a steady cadence above 85, 90-100)
-5 x 1' Single leg Alternate 1' RL 1' LL- will take 10' total
-5' Z2
-FCAD (Fast Cadence Drills) these are completed in Zone 1 intensity level, but HR may go up due to high turn over in your legs. (small ring up front)
1' 100 RPM
1' 110 RPM
1' 120 RPM
1' Build to as fast as you can spin
2' AR (active rest) Z1
1' 100 RPM
1' 110 RPM
1' 120 RPM
1' Build to as fast as you can spin
2' AR (active rest) Z1
-5' Z2
-2 x 10' Sub LT Z3 (about a 6-7 out of 10 on percieved exertion scale-- half ironman or ironman race pace) 5' AR Z1 btwn and after 2nd interval
-5' Z2
-10 ' Z1 Cool down		 1h 27m 00s
Performed as RX
Topher reynolds 03/14/2013 Stryker Chelsea Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats		 9 rounds 14 reps
Performed as RX
Topher reynolds 03/12/2013 Stryker Barbara-Modified Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 31m 54s
Workout Scaled
Topher reynolds 03/07/2013 Traveling CrossFit Hope for Kenya Hope For Kenya
Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups		 3 rounds 16 reps
Performed as RX
Topher reynolds 03/05/2013 CrossFit AZO None 10min EMOM 7 power snatches

4 minutes-alternate every 30 seconds
-KB swings
-hold KB overhead with one arm & walk around box		 65 lbs
Performed as RX
Topher reynolds 02/28/2013 CrossFit AZO None Vertical box jump
Max height
15min - 41"


10RFT
15 SDHP 75
30 second HS
 19m 57s
Performed as RX
Topher reynolds 02/26/2013 CrossFit AZO None Bench 10x2
155


AMRAP: 20min
10 DEADLift 155
10 Pull ups
10 Burpees
 6 rounds 16 reps
Performed as RX
Topher reynolds 02/21/2013 CrossFit AZO None OHS Bar only 45
10min EMOM 30sec or 30rest


AMRAP 10min
75
Rollout
Clean
Lunge in rack position
Press
Reverse and repeat
 26 reps
Performed as RX
Topher reynolds 02/19/2013 CrossFit AZO None 3 Position Deadlift
1.Floor to knee
2.Knee to hip to knee
3.Knee to floor
5x5 at 135lb


12min AMRAP:
40lb
10 KB Cleans 1arm
OH WALK Box length
10 KB Snatch 1arm
OH WALK Box length
 6 rounds 15 reps
Performed as RX
Topher reynolds 02/14/2013 CrossFit AZO None Snatch Balance
7x2
 125 lbs
Performed as RX
Topher reynolds 02/05/2013 Mobile CrossFit PU-SU-Squat AMRAP 20 minute AMRAP

5 push-ups
10 sit-ups
15 squats		 20 rounds 18 reps
Performed as RX
Topher reynolds 02/01/2013 CrossFit AZO Death by Air Squat 30min
Death by Air Squat		 28 rounds 28 reps
Performed as RX
Topher reynolds 01/30/2013 CrossFit AZO None Deadlift 5x1 @95% 1RM (235 lb)
Every 3 mins

MetCon: amrap 8mins
10,H. P. Snatch 75lb
10, T2B
 4 rounds 14 reps
Workout Scaled
Topher reynolds 01/28/2013 CrossFit AZO Mary Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups		 5 rounds 15 reps
Performed as RX
Topher reynolds 01/24/2013 None AZ Bootcamp Ring rows
Push-Ups
Lunges
Ring curls

Lots of other stuff that I don't know the name of!		 45m 00s
Performed as RX
Topher reynolds 01/21/2013 CrossFit AZO Arizona heartache 5RFT

20 deep squats w/35lb kettle
20 30" box jumps
20 2b medicine ball sit-ups		 18m 32s
Performed as RX
Previous 1...16171819202122Next