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Search: Posts Made By: Andy Gann
Forum: Fitness 01-20-2015, 12:01 PM
Replies: 2
Views: 3,172
Posted By Andy Gann
Re: Best Ways/Exercises to build strength and agility for kids

Thanks Shawn .. I really appreciate it. I'm going to give all of your suggestions a try.
Forum: Fitness 01-20-2015, 09:20 AM
Replies: 2
Views: 3,172
Posted By Andy Gann
Best Ways/Exercises to build strength and agility for kids

Hey - I have two children. Boy (11) and girl (9). The boy plays soccer and the girl plays basketball. Both of them have new seasons/tryouts coming up in 6 weeks and they are wanting to...
Forum: Workout Logs 05-21-2014, 09:57 AM
Replies: 1,126
Views: 102,547
Posted By Andy Gann
Re: Andy's Smoky Mtn CF log

5/20/2014

Warm Up:

Jump Rope
Kb Swings
dynamic mobility

Work Out:
3 sets
Forum: Nutrition 05-18-2014, 09:29 AM
Replies: 27
Views: 8,913
Posted By Andy Gann
Re: How do you incorp vegetables in your diet

Barleans greens - Chocolate Silk flavor ...

5 servings of vegetables in one scoop and tastes delicious.
Forum: Workout Logs 05-18-2014, 09:27 AM
Replies: 1,126
Views: 102,547
Posted By Andy Gann
Re: Andy's Smoky Mtn CF log

Wow - long time since I've posted. I've worked out here and there - nothing real exciting. Well, except that I completed a learn to row class and learned how to scull in the open water which was...
Forum: Workout Logs 12-30-2013, 07:58 PM
Replies: 1,408
Views: 203,318
Posted By Andy Gann
Re: Suzanne's CrossFit Extravaganza

Did you do all this on the same day? lol
How are things in Maryville?
Forum: Workout Logs 12-30-2013, 07:57 PM
Replies: 1,126
Views: 102,547
Posted By Andy Gann
Re: Andy's Smoky Mtn CF log

So - yeah ... 5 months since I posted here. Over the last 5 months I have completed a 1/2 marathon under my goal time of 2:00:00 (~1:54:00). I've spent a lot of time coaching my son's soccer team,...
Forum: Fitness 09-29-2013, 06:05 PM
Replies: 19
Views: 4,678
Posted By Andy Gann
Re: Unathletic 9 year old

Yeah, he did some gymnastics, maybe 1/2 year to a year back when he was like four or five. He's not interested now and I'm of the persuasion that u don't force them into extra curricular activities....
Forum: Fitness 09-29-2013, 05:10 PM
Replies: 19
Views: 4,678
Posted By Andy Gann
Unathletic 9 year old

My son is 9. His birthday is in December so he is almost ten. He is average height and weight but is slow and underdeveloped with muscular coordination, speed and explosiveness. He can't do a pull...
Forum: Workout Logs 07-03-2013, 06:02 AM
Replies: 1,126
Views: 102,547
Posted By Andy Gann
Re: Andy's Smoky Mtn CF log

7/2/2013

Squat:
300# - 5,5,5

Curls:
82# - 12,12

6 Rounds:
7 R/L Rows (53# KB)
Forum: Workout Logs 07-02-2013, 07:13 AM
Replies: 1,126
Views: 102,547
Posted By Andy Gann
Re: Andy's Smoky Mtn CF log

7/1/2013

Bench:
212.5# - 5,5,10

Tricep Extention:
82# - 12,12

3 Rounds:
10 Each R/L KB Press (35#) alternating
Forum: Workout Logs 07-01-2013, 08:00 AM
Replies: 1,126
Views: 102,547
Posted By Andy Gann
Re: Andy's Smoky Mtn CF log

6/30/2013

Run 6 miles
Forum: Workout Logs 07-01-2013, 07:59 AM
Replies: 1,126
Views: 102,547
Posted By Andy Gann
Re: Andy's Smoky Mtn CF log

6/28/2013

Dead Lift:
335# x 5

Preacher Curls: 60# - 8,8,8

Bent Over Rows: 135# - 8,8

DB Curls - 35# - 10,10
Forum: Workout Logs 07-01-2013, 07:57 AM
Replies: 1,126
Views: 102,547
Posted By Andy Gann
Re: Andy's Smoky Mtn CF log

6/27/2013

Bench:
210# - 5,5,9

Tricep Extention - 75# x 12,12

Conditioning:
KB/Jump Rope Circuits
Forum: Workout Logs 06-25-2013, 01:41 PM
Replies: 1,126
Views: 102,547
Posted By Andy Gann
Re: Andy's Smoky Mtn CF log

6/25/2013

Had to do a quick one today .... :)

Squats:
295# - 5,5,5

Curls:
75# - 13,12
Forum: Workout Logs 06-24-2013, 06:38 PM
Replies: 1,126
Views: 102,547
Posted By Andy Gann
Re: Andy's Smoky Mtn CF log

6/24/2013

Bench Press:
207.5 - 5,5,11

Tricep Ext:
72# x 2 x 12

5 rounds:
10 RH KB snatch
Forum: Workout Logs 06-24-2013, 06:36 PM
Replies: 1,126
Views: 102,547
Posted By Andy Gann
Re: Andy's Smoky Mtn CF log

6/23/2013

5 mile run
Forum: Workout Logs 06-24-2013, 06:36 PM
Replies: 1,126
Views: 102,547
Posted By Andy Gann
Re: Andy's Smoky Mtn CF log

Wow - long time since I posted. Went on a 7 night cruise - just got back last week. Getting back into the swing of things tho ...


6/20/2013

Dead Lift:
325# x 5

5 rounds of 2 min on/1 min rest -...
Forum: Workout Logs 06-04-2013, 06:44 AM
Replies: 1,126
Views: 102,547
Posted By Andy Gann
Re: Andy's Smoky Mtn CF log

had to spend a few days fighting off a stomach bug .. yuk!

6/3/2012

Warm Up:

Row - 100 Cals

Work Out:
Forum: Workout Logs 05-31-2013, 02:26 PM
Replies: 1,126
Views: 102,547
Posted By Andy Gann
Re: Andy's Smoky Mtn CF log

5/31/2013

2 Rounds
2:00 jump rope
10 push ups
R/L 5 KB C and P (53#)

2 Rounds
2:00 jump rope alternate single foot
10 push ups
Forum: Workout Logs 05-30-2013, 07:01 AM
Replies: 1,126
Views: 102,547
Posted By Andy Gann
Re: Andy's Smoky Mtn CF log

5/28/2013

Warm Up - Row 100 cals

Work Out:
5 Rounds using 2 x 35# KBs
10 front squats
10 strict presses
30 sit ups
:30 seconds rest
Forum: Workout Logs 05-30-2013, 06:59 AM
Replies: 1,126
Views: 102,547
Posted By Andy Gann
Re: Andy's Smoky Mtn CF log

The train like an athlete and gslp was a while ago - a lot has changed since then. I'm still pretty strong but don't really have the desire to do AMRAPS or 'rounds for time' using barbells so ......
Forum: Workout Logs 05-27-2013, 01:00 PM
Replies: 1,126
Views: 102,547
Posted By Andy Gann
Re: Andy's Smoky Mtn CF log

5/27/2013

Warm Up:

Jump Rope skill work

Strength:

Bench Press - 185# x 3 x 10
Tricep Extention - 70# x 2 x 12
Forum: Workout Logs 05-27-2013, 12:58 PM
Replies: 1,126
Views: 102,547
Posted By Andy Gann
Re: Andy's Smoky Mtn CF log

5/26/2013

Running Day

Did 4 miles in intervals of varied distance/time/pace. Tried to push to a faster pace during the runs and kept walking intervals < 1 min.
Forum: Workout Logs 05-27-2013, 12:56 PM
Replies: 1,126
Views: 102,547
Posted By Andy Gann
Re: Andy's Smoky Mtn CF log

5/24/2013

Warm Up:
Jump Rope skills .. worked on criss cross

Skill Work:
Cleans ...
Work on 3 position cleans and then did quite a bit of work with 135#

Work Out:
Showing results 1 to 25 of 500

 
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