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Athlete Date Sort Location Workout Name Description Results
mike pace 10/19/2014 The Fitness Zone Racquetball 90 mins, 4 games, me and zack, 7097 steps=3.3 miles, pedometer 3.30 mi
Performed as RX
mike pace 10/14/2014 The Fitness Zone "Weights"...#276 Arms
10x8, tricep push down curved
5x8 bi barbell curls
5x8 single arm tricep push down
5x8 rope bi's
4x8 tricep extension, barbell
4x8 barbell curls		 35m 00s
Performed as RX
mike pace 10/14/2014 The Fitness Zone Racquetball 60 mins, games 1-3, 2.7 miles, pedometer 2.70 mi
Performed as RX
mike pace 10/13/2014 boot camp "Mind Usain, Body Mike"....#279 8 RFT
10 HR push ups
10 KB Swings 50#
10 Air Squats
100m
Rest 1-1:30 between rounds

10-13-14me=1:39/1:38/1:34/1:39/1:37/1:38/1:36/1:35
 12m 56s
Performed as RX
mike pace 10/07/2014 The Fitness Zone "Weights"....#276 back
wide grip lat pull down 4x8
cable bent over rows 4x8
reverse grip lat pull down 4x8
machine rows, 4x8
barbell bent over rows 4 x8
hypers 3x6		 35m 00s
Performed as RX
mike pace 10/06/2014 The Fitness Zone "Weights"....#276 chest....db and barbell, flat and incline, flies 40m 00s
Performed as RX
mike pace 10/06/2014 boot camp "Everyone calling for help"....#278 4 x 200, 1 min in between.me=111/105/101/58 then..
6 AMRAP
3 deadlifts 115#
2 thrusters 115#
6 push ups
9 air squats.then rest 1 min
4 AMRAP
Start where left off.then rest 1 min
2 AMRAP
Start where left off..

10-6-14rounds completedme=5-3-3/11, miggy=5-3-2=10, zack=6-4-3= 13
 011 rounds 220 reps
Performed as RX
mike pace 10/05/2014 The Fitness Zone "Weights"...#276 arms, bi and tris 35m 00s
Performed as RX
mike pace 09/30/2014 The Fitness Zone "Weights"...#276 Legs
4x8 hip sled, end 450
4 x8 squats, end 225
6x8 hams
6x8 calf raises, seated
3x8 mule kick hams
3x8 k2e
3x8 hypers		 40m 00s
Performed as RX
mike pace 09/30/2014 The Fitness Zone Racquetball Racquetball, 90 mins, 6403steps pedometer (6500 steps= 3 1/4mi)...3 mi 3.00 mi
Performed as RX
mike pace 09/29/2014 The Fitness Zone "Weights"....#276 back
5x8 lat pulls front grip wide
5x8 close grip lat pulls
4x8 one arm bent over rows
5x8 bent over rows, machine
4x6 ghd
3x8 front lat pull downs, standing		 40m 00s
Performed as RX
mike pace 09/24/2014 The Fitness Zone #276.."Weights".... shoulders/bi's
4x8, front shoulders
4x8, rear shoulders
4x8, side shoulders....all dumbbells
3x8 standing press
3x8, sitting press
bi's
4x8 single arm curls
4x6, sitting dual arm curls
3x8, standing dual arm curls		 45m 00s
Performed as RX
mike pace 09/23/2014 The Fitness Zone #276..."Weights"... back
lat pull downs, behind neck, increase 20#, 5 sets/8reps
lat pull downs, front, close grip, 5 seets/8 reps, increase #20 each set
one arm rows, 3 sets/8 reps...55/65/75#
lat pull downs, wide grip, front, 4 sets/6 reps, increase 20# each set		 35m 00s
Performed as RX
mike pace 09/23/2014 The Fitness Zone Racquetball 1-3 games, 90 mins, 2.5 miles, pedometer 2.50 mi
Performed as RX
mike pace 09/22/2014 boot camp #277..."8RFT"..... 8 RFT
10 HR push ups
10 kb swings 50#
10 air squats
100m run
1 min rest between rounds
9-22-14me=1:55/1:45/1:45/1:45/1:47/1:48/1:50/1:42
 8 rounds 240 reps
Performed as RX
mike pace 09/20/2014 The Fitness Zone "Weights"...#276 bench and tri's 45m 00s
Performed as RX
mike pace 09/19/2014 boot camp 8 RFT....#275 8 RFT
5 power cleans 135#
10 HR push ups
15 air squats

me=20:49		 20m 49s
Performed as RX
mike pace 09/17/2014 boot camp "Dont go Heavier"...#274 1 hang clean-9 push press....all 95#
2 hc-8 pp
3 hc-7 pp
4 hc-6 pp
5 hc-5 pp
6 hc-4 pp
7 hc- 3pp
8 hc-2 pp
9 hc- 1pp
10 burpees
me=9:49		 9m 49s
Performed as RX
mike pace 09/16/2014 oakhurst Racquetball 90 mins, 0-5games 2.30 mi
Performed as RX
mike pace 09/15/2014 boot camp "Air Force"....#273 20 Thrusters
20 sumo DL Hi pulls
20 push press
20 front squat
20 back squat
20 box jumps
100m run after each lift95# all liftsrun and box jumps added by me
9-15-14me=25:48
 25m 48s
Performed as RX
mike pace 09/14/2014 None "343"....#271 100 deadlifts 135#
100 power cleans 95#
100 ground to overhead 65#
43 burpees

9-14-14zack=50:42
 50m 42s
Performed as RX
mike pace 09/14/2014 None "McCringleberry"..#272 1 mile run
100 push ups/100 squats/100 sit ups/50 burpees
1 mile run
100 push ups/100 squats/100 sit ups/40 burpees
1 mile run
100 push ups/100 squats/100 sit ups/30 burpees

9-14-14.marcos=55:18
 55m 18s
Performed as RX
mike pace 09/08/2014 boot camp "Leadership"...#269 10-9-8-7-6-5-4-3-2-1
Deadlifts 165#
Kb swings 35#
Even rounds=200m, odd rounds=15 sit ups

9-8-14me=27:45
 27m 45s
Performed as RX
mike pace 09/08/2014 None "Lutz"...#270 1 mile run
Fran21-15-9
Thrusters 95#
Pull ups
Reverse Elizabeth9-15-21
Cleans 115#
Ring dips
1 mile run

9-8-14zack=43:52
 43m 52s
Performed as RX
mike pace 09/07/2014 boot camp "Adam Tattoos Well"...#268 5 RFT
12 deadlifts
9 hang cleans
6 front squats
3 push press..all 135#

me=23:32, zack=21:38		 23m 32s
Performed as RX
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