Crossfit 12-16-2009 WOD (Grace)

Workout:

• Warmup + 800 Meter Run

Grace:

• 30 clean and jerk for time

Time: 7:20 @ 105 lbs - this was light and I should have gone 115 lbs or 135 lbs.

Next we did intervals of dead lifts and 200 meter runs, 200 meter run / 21 reps / 200 meter run / 15 reps / 200 meter run / 9 reps

• Dead Lifs @ 105 lbs
• 200 Meter Run

Time: No Time - again, this was light weight.

Crossfit 12-14-2009 WOD (No Name)

Workout:

• Warmup

10,9,8,7,6,5,4,3,2,1 of:

• KB Swings
• Knees to Elbows

Time:  I got to Kneeds to Elbows on Round 4 and they cut off at 12 min

• 3 400 Meter Sprints - 1:47, 1:51, 1:53

Legs were dead after yesterdays 10.2 mile run.

Home Exercise 12-13-2009 10 Mile run at Town Lake

Workout:

• 10.2 Mile Run at Town Lake

Time: Not sure, I was testing runkeeper pro on my iPhone and had some areas that it "paused" in, skewing my time.  I know I had to stop a few times to finish towards the end.

Here's a map of the run:

Town Lake Map

Crossfit 12-11-2009 WOD (no name)

Workout:

• Warmup

5 rounds for time of:

• 100 ft Lunges with 45 lbs Plate overhead
• 30 Box Jumps - 20 inches

Time: I got to jumps on last round, around 10 and got cut off at 20 minutes.  Not very impressed with my performance today.  I just didn't have it.

• 8 rounds of Tabata Push Ups

Results: 6 was lowest round

Crossfit 12-10-2009 WOD (No Name)

Workout:

• Warmup

5 Rounds of:

• Pull Ups - As many as you can do in 1 minute
• Burpees - As many as you can do in 1 minute
• Ground to Overhead @ 115 lbs - As many as you can do in 1 minute

This was my first crossfit workout at the Dell gym, it does draw attention...

• 3 Rounds of bench press @ 135 lbs
• 3 Rounds of Sit Ups - 25 each round
  

Crossfit 12-9-2009 WOD (CFE)

Workout:

• Warmup

This was my first Crossfit Endurance Workout.  We practiced running moving the feet in a circular motion - heel to rear, ball of foot to mid-foot.

We ran intervals of:

60-50-40-30-20-10-20-30-40-50-60 Seconds running and 20 seconds walking in between each run.

Gym - 12-8-2009 Shoulders / Triceps

Workout:

Circuit training in sets -

10-9-8-7-6-5-4-3-2-1 of:

• Press @ 65 lbs
  
• Shoulder Shrugs @ 50 lbs
• Dips

Then I did a set of:

• Cable tricep extentions @ 75 lbs
  

Crossfit 12-7-2009 WOD (No Name)

Workout:

• Warmup

20 Minute Amwrap of:

• Front Squat @ 115lbs
• 15 Pushups

I finished 9 rounds

Gym 12-4-2009 - Chest / Biceps

Chest Workout:

3 rounds of 10:

• Flat Bench @ 135 lbs
• Flat Bench @ 155 lbs
• Flat Bench @ 175 lbs
• Flat Bench @ 155 lbs
• Flat Bench @ 135 lbs
  

3 rounds of 9:

• Decline Bench @ 135lbs
• Incline Dumb bell @ 35lbs, 40lbs, 45lbs
  

Bicep Workout:

 4 rounds of 9:

• Straight Barbell curls @ 45 lbs, 55 lbs, 65 lbs, 70 lbs
  
• Alternating dumbell curls

Crossfit 12-2-2009 WOD (Total)

Workout:

• Warmup

Finished Total with deadlift

• 1 @ 250 lbs
  
• 1 @ 255 lbs
  
• 1 @ 265 lbs
  

Total Summary:

• Press - 115 lbs
• Squat - 195 lbs
• Deadlift - 265 lbs
  

My total this time (12/2/2009) was: 575 lbs
Last time (9/2/2009): 545lbs

Crossfit 11-30-2009 WOD (Total)

Workout:

• Warmup

• Squat @ 195lbs
• Press @ 115lbs

We'll do the dead lift tomorrow.   I only went up on squat, not press.

Home Exercise 11-29-2009 7 Miles at Town Lake

Workout:

• 7 Miles at Town Lake

2 Laps

• 26:27 - Lap 1 @ 3.45 Miles
• 34:09 - Lap 2 @ 3.45 Miles

Time: 1:00:36

Crossfit 11-26-2009 WOD (5K Turkey Trot)

Workout:

• 5K Turkey Trot @ Crossfit Central

Time: 26:05

Crossfit 11-25-2009 WOD (No Name)

Workout:

• Warmup + Burpees

Team of 2 complete - 100,80,60,40,20 of:

• Lunges @ 25lbs
• Push Ups
• Push Press @ 55lbs
• Box Jumps
• Sit Ups

Time: 20 Minutes

We didn't finish, no one did.

Crossfit 11-23-2009 WOD (No Name)

Workout:

• Warmup + 5 Burpees + 25 Squat & Plank

Team Workout:

• 800 Meter Run
• Dead Lifts @ 185lbs
  
• 800 Meter Run
• Wall Balls @ 20lbs
  
• 800 Meter Run
• Pull Ups

4 Person team, you + partner.  Started out on run and while you are on run, other 2 are doing deadlifts, so forth and so on.

We got to the pull ups and he called time @ 30 min.

Home Exercise 11-21-2009 - Verns No Frills 5k

Workout:

• Verns no frills 5K @ Berry Springs park, Georgetown

Time: 27:04

Was raining, this was a offroad race, terrible.

Home Exercise 11-20-2009 5K run at Town Lake

Workout:

• 5k run at town lake

Time: 27:31

Crossfit 11-18-2009 WOD (No Name)

Workout:

Warmup +

• 5 burpees
• 3 rounds of 10 box jumps
• 3 rounds of KB swings

For time - 10,9,8,7,6,5,4,3,2,1

• Dumbell Squats @ 35lbs
• Burpees
• Dumbell Presses

Time: I got cut off at 16 minutes, I was on round 4

3 rounds of:

• Parking lot farmer walk @ 2 35lbs dumbells
• Parking lot suicides
  

Home Exercise 11-17-2009 - 7 Mile Run at Town Lake

Workout:

Did two laps around town lake today: 3.47 miles each.


Lap 1: 26:39
Lap 2: 27:55
Lap 3: 1:29 – just to get even 7 miles

Total Time: 56:04
Pace: 8:01 per mile

Gym - 11-13-2009 Chest / Biceps

Chest Workout:

3 rounds of 15:

• Flat Bench @ 135lbs

3 rounds of 9:

• Decline Bench @ 135lbs
• Incline Barbell @ 35lbs, 40lbs, 45lbs
  

Bicep Workout:

3 rounds of 9:

• Barbell curls, curved barbell
  
• Alternating dumbell curls
• pull ups

Crossfit 11-9-2009 WOD (Richard)

Workout:

• Warmup

5 Rounds for time of:

• 10 Cleans @ 115lbs (Rx was 135)
• 7 Muscle Ups (cheaters)

Time: 15:08

Home Exercise 11-8-2009 5k run at Town Lake

Workout:

• 5k Run at Town Lake
• 5k Bike Ride at Town Lake
  

Time: 26:38 - Run
Time: ~19:00 - Bike

Gym - 11-7-2009 Shoulders / Triceps

Workout:

Shoulders -

Overhead Press with Barbell

• 9 @ 95lbs
• 9 @ 115lbs
• 9 @ 115lbs

Shoulder flys

• 9 @ 20lbs
• 9 @ 15lbs
• 9 @ 15lbs

Shrugs

3 sets of:

• 9 @ 50lbs
• 9 @ 55lbs
• 9 @ 65lbs
  

Dips

• 4 sets of 10

Triceps

Cable Pull Downs with Rope

• 9 @ 55lbs
• 9 @ 65lbs
• 9 @ 65lbs

Overhead Dumbell Press

• 9 @ 30lbs
• 9 @ 35lbs
• 9 @ 40lbs

Before the workout I had my Body Fat % tested.  I'm at 12.3% Body Fat right now and 167lbs

This was my goal 3 months ago.

New Body Fat % Goal: 9%

Gym - 11-6-2009 Chest / Biceps

Chest Workout:

3 rounds of 9:

• Flat Bench - Normal workout + maxed out at 205lbs (1 rep)
  
• Decline Bench
• Chest pulls
  

Bicep Workout:

3 rounds of 9:

• Barbell curls, curved barbell
  
• Alternating dumbell curls
• pull ups
  

Crossfit 11-4-2009 WOD (Walter)

Workout:

• Warmup + 1 mile run (this was first time for that)

Amwrap of the following for 20 minutes:

• 2 Burpees
• 4 Pull Ups
• 6 SDHP @ 95lbs
• 8 Lunges

Time: 9 rounds

Crossfit 11-2-2009 WOD (Josey's Angel)

Workout:

• Warmup

Rounds are one minute, finish the round before the minute is up and you rest, if not, continue.

• 8 Ring Dips
• 6 Power Snatches @ 85lbs

Time: No Time, I got 7 rounds

Home Exercise 11-1-2009 Susan G. Komen 5K

Workout:

• 5K Run at the Domain

Time: 25:36

There were several thousand people running and walking this race.  I set a PR here.

http://tinyurl.com/yzkf365

Gym - 10-30-2009 Shoulders / Triceps

Workout:

Shoulders -

Overhead Press with Dumbells

• 9 @ 35lbs
• 9 @ 40lbs
• 9 @ 45lbs
• 9 @ 50lbs

Shoulder flys

• 9 @ 12lbs
• 9 @ 15lbs
• 9 @ 15lbs

Shrugs

3 sets of:

• 9 @ 50lbs
  

Dips

• 3 sets of 10

Jump Rope

• 3 sets of 100

Triceps

Cable Pull Downs with Rope

• 9 @ 55lbs
• 9 @ 65lbs
• 9 @ 65lbs

Nose Breakers

• 9 @ 50lbs
• 9 @ 70lbs
• 9 @ 70lbs
  

Gym - 10-29-2009 Chest / Biceps

Chest Workout:

3 rounds of 9:

• Flat Bench
• Decline Bench
• Chest pulls
  

Bicep Workout:

3 rounds of 9:

• Barbell curls, curved barbell
  
• Alternating dumbell curls
• pull ups
  

~ 200 jump ropes

Home Exercise 10-27-2009 5k run at Town Lake

Workout:

• 5k Run at Town Lake

Time: 27:44

Gym - 10-26-2009 Shoulders / Triceps

Workout:

Shoulders -

Overhead Press with Dumbells

• 9 @ 25lbs
• 9 @ 30lbs
• 9 @ 35lbs
• 9 @ 40lbs

Shoulder flys

• 9 @ 12lbs
• 9 @ 15lbs
• 9 @ 15lbs

Dips

• 3 sets of 10

Jump Rope

• 3 sets of 100

Triceps

Cable Pull Downs with Rope

• 9 @ 55lbs
• 9 @ 65lbs
• 9 @ 65lbs

Overhead Dumbell Press

• 3 sets of 10 @ 30 lbs
  

Home Exercise 10-25-2009 5K Run at Town Lake

Workout:

• 5k Run at Town Lake

Time: 27:22

Gym 10-24-2009 - Chest / Biceps

Chest Workout:

3 rounds of 9:

• Flat Bench
• Incline Bench
• Cable Crosses
  

Bicep Workout:

3 rounds of 9:

• Barbell curls
• Alternating dumbell curls
• Dumbell concentration curls

~ 200 jump ropes

Crossfit - 10-22-2009 WOD (Jackie)

Workout:

• Warmup + 32 burpees

For time:

• 1000 Meter row
• 50 Thrusters @ 45lbs
• 30 Pull Ups

Time: 14:35

Crossfit 10-20-2009 WOD (Nate)

Workout:

• Warmup

Original workout:

• 2 Muscle Ups
• 4 Hand Stand Push Ups
• 8 2 pood KB swings

What we did:

• 4 Ring Dips
• 4 Pullups
• 4 Hand Stand Push Ups
• 8 2 poobs KB swings

Time: As many rounds as you can in 20 minutes, I got 5 rounds and a bit more

Home Exercise - 10-18-2009 5k Run at Town Lake

Workout:

• 5k run around town lake

Time: 28:20

Gym 10-17-2009 - Chest / Biceps

Chest Workout:

3 rounds of 9:

• Flat Bench
• Incline Bench
• Decline Bench

Bicep Workout:

3 rounds of 9:

• Barbell curls
• Alternating dumbell curls
• Cable concentration curls

~ 500 jump ropes

Crossfit 10-15-2009 WOD (Bear Complex)

Workout:

• Warmup
  

5 rounds of 7 reps of:

• Clean to Front Squat to Overhead Press to Back Squat to Overhead Press and down

Time: No Time and No prescribed weight

I did 95lbs

Crossfit 10-13-2009 WOD (Cheryl)

This is my first time crossfitting in 2 weeks and it showed.

Workout:

10 rounds of:

• 5 Pull Ups
• 10 Push Ups
• 15 Squats

In one minute intervals. If you finish that set before the minute is up, you rest. I didn't get to rest.

10 rounds of:

• Sprints / Plank

Sprint accross the parking lot and then hit the push up position. Take a knee and do burpees.

• 800 Meter Run to close out the workout.

Gym - 10-12-2009 Triceps / Shoulders

Workout:

Shoulders -

Overhead Press with Bar

• 9 @ 45lbs
• 9 @ 65lbs
• 9 @ 95lbs
• 9 @ 95lbs

Overhead Press with Dumbells

• 9 @ 25lbs
• 9 @ 30lbs
• 9 @ 35lbs
• 9 @ 40lbs

Shoulder flys

• 9 @ 12lbs
• 9 @ 15lbs
• 9 @ 15lbs

Dips

• 3 sets of 10

Jump Rope

• 3 sets of 50

Triceps

Nose Breakers

• 9 @ 35lbs
• 9 @ 55lbs
• 9 @ 55lbs

Cable Pull Downs with Rope

• 9 @ 55lbs
• 9 @ 65lbs
• 9 @ 65lbs

Sit Ups

• 3 sets of 20

Today I weighed: 171lbs

Home Exercise - 10-11-2009 5k Run at Town Lake

Workout:

• 5k run around town lake

Time: 27:17

Gym - 10-10-2009 Chest / Biceps

Workout:

Flat & Decline Benchpress -

• 9 @ 135lbs
• 9 @ 145lbs
• 9 @ 155lbs

Incline Dumbells

• 9 @ 35lbs
• 9 @ 45lbs
• 9 @ 50lbs

Biceps / Straight Bar Curl

• 9 @ 55lbs
• 9 @ 60lbs
• 9 @ 65lbs

Biceps / Alternating Dumbells

• 9 @ 25lbs
• 9 @ 30lbs
• 9 @ 35lbs

Biceps / Concentration Curls

• 9 @ 12lbs
• 9 @ 15lbs
• 9 @ 15lbs

Crossfit 9-29-2009 WOD (Angie)

Workout:

• Warmup

For time:

• 100 Pull Ups
• 100 Push Ups
• 100 Sit Ups
• 100 Squats

My time: Got to 25 squats in 25 minutes.

Gym - Triceps / Back

Workout:

3 Rounds of 9

Tricep:

• Tricep Pull Downs
• Tricep nose breakers
• Tricep one armed pulldowns

Back:

• Bent Rows
• Lat Pull Backs - Sitting

Misc:

• Sit ups
• Dips

Home Exercise (5k Run at Town Lake)

Workout:

• 5k Run around Town Lake

Time: 26:50

Gym 9-26-2009 Chest / Biceps

Workout:

Chest:
3 rounds of 9:

• Flat Bench Press @ 135
• Decline Bench Press @ 135
• Incline Barbell Press @ 60

Sit ups

Arms:

• Alternating curls @ 50
• Preacher curls @ 55
• Concentration Curls @ 12

Crossfit 9-23-2009 WOD (Tabata Mashup)

Workout:

• Warmup

8 rounds - 20 seconds of exercise / 10 second rest, rotating through:

• Pull Ups
• SDHP
• Push Ups
• Squat w/1.5Pood KB

Time: 16 minutes

Partner up and 20 seconds of each, 5 rounds:

• Med ball sit ups
• Russian Twists

Crossfit 9-21-2009 WOD (No Name)

Workout:

• Warmup

5,5,5,5,5 of:

• Clean and Jerk @ 105lbs

Time: No Time

Was a pretty easy workout.

Home Exercise - 1 Mile Timed Run

Workout:

• 1 Mile - Timed

Time: 7:56

• 400 Meter

Time: 1:26

• 4 Sets of stadium Steps
• Couple of 400's Non-Timed

Crossfit 9-18-2009 WOD (No Name)

Workout:

• Warmup

5 rounds of:

• 400 Meter Run
• 50 Meter Lunges @ 35lbs

Time: 18:47

This one was easy. I finally had a respectable finish...

Crossfit 9-16-2009 WOD (No Name)

Workout:

• Warmup w/800 Meter run

3 Rounds of 50 / 30 / 15

• SDHP w KB @ 2 poods
• Box Jumps
• Push Ups

Time: 18:34

• Hanging "L"

Time: :35 seconds

Crossfit 9-14-2009 WOD (No Name)

Workout:

• Warmup

7 Rounds of:

• Thrusters @ 95lbs ( I did 2 sets @ 95lbs then dropped to 75lbs)
• Chest to bar pull ups

Time: 15 Minute cutoff - I got to round 4

2 rounds of:

• 400 Meter sprints

Time: 1:57 each

Home Exercise - Keep Austin Weird 5K

This was a fun run. It was pouring rain. 527 runners.

Mile 1 - 8:39
Mile 2 - 9:10 / 17:49
Mile 3 - 9:21 / 27:10
Mile .1 - :46 / 27:57

Average Mile: 8:58

Final Time: 27:57

http://results.active.com/pages/oneResult.jsp?pID=64297732&rsID=83618&orgID=216392


Updated Chart:

Crossfit 9/11/09 WOD (No Name)

Workout:

• Warmup (800 Meter run)

I don't know what the coaches were thinking today. This one was not easy.

For time:

• 400 Meter Run
• 75 SDHP @ 95lbs
• 400 Meter Run
• 75 Push Jerks
• 400 Meter Run
• 75 Pull Ups
• 400 Meter Run
• 75 Thrusters

Time: We finished 75 Pull Ups, cut off at 20 min

Anyway, it was a partner workout, so it was basically 36 or 37 reps for each of the above. You couldn't do your run until your partner was finished with his reps and your total was 75.

Crossfit 9-9-2009 WOD (No Name)

Workout:

• Warmup

21 / 15 / 9 of:

• OHS @ 95lbs
• Box burpees

Time: 17:12

• 800 Meter run

Time: 5min - I was waaayy tired.

Crossfit 9-7-2009 WOD (No Name)

Workout:

• Warm up (800 Meter Run)

10,9,8,7,6,5,4,3,2,1

• Push press @ 95lbs
• Knees to elbows

Time: 19:12

400 Meter run

Home Exercise 9-6-2009 - 5K Run

Workout

• 5k at Town Lake

Time: 29:57

Broke 30 minutes!

Crossfit 9-4-2009 WOD (No Name)

Workout:

• Warmup

3 Rounds of:

• 400 meter sprint
• 15 squat clean @ 115lbs

Time: 20 min

Crossfit 9-2-2009 WOD (Total)

Workout:

• 800 meter run
• Normal warmup

Finished Total workout.

• Deadlift - 205lbs / 225lbs / 245lbs
• Total (Squat / Press / Deadlift): 545lbs

Extra workout - 70% of press for 10/9/8/7/6/5/4/3/2/1 of:

• Back squats
• Press
• Deadlifts

Time: I got to round 6 in 10 minute cutoff

Crossfit 8-31-2009 WOD (Total)

Workout:

• Warmup
• Squats - 165lbs / 205lbs (noGo) / 185lbs
• Press - 95lbs / 105lbs / 115 lbs

Today the workout was part of the Total WOD. You have 3 attempts to find your max on Squats / Press / Deadlifts. We will do deadlifts Wens. This was the first for me so these are my baseline PR's.

Home Exercise 8-30-2009 5k Run

Workout

• 5k at Town Lake

Time: 31:44

This time is 3:04 faster than my last timed 5k 15 days ago. Hope to break 30:00 next week.

Crossfit 8-29-2009 KB Workout @ CC

Workout:

• Warmup

2 Rounds of Fight Gone Bad w/Kettlebells

• KB SDHP
• Box Jumps
• KB Wall Balls
• KB Push Press
• KB Rows

Time: None - 2 rounds

Crossfit 8-24-2009 WOD (No Name)

Workout:

• Warmup
• 800 Meter Run
• 25 20lb Wall Balls
• 800 Meter Run
• 50 Ball Slams
• 800 Meter Run
• 25 Burpees

Time: 24:00

Home Exercise 8-23-2009

Workout:

• Ran 5k at Town Lake

Time: Not sure, didn't take a watch. I just wanted to get out and run

Skipped a week

I didn't workout this week, instead I went to D.C. and:

8/18/2009:

1. Flew to D.C.
2. Walked by White House
3. Went to Adams-Morgan, had dinner at a Cuban restaurant

8/19/2009:

1. Arlington National Cemetery
2. Lincoln Memorial
3. Reflection Pool
4. WWII Memorial
5. Washington Monument
6. Ate dinner at Potenza

8/20/2009:

1. United States Capitol
2. Library of Congress
3. International Spy Museum
4. Supreme Court
5. Ate dinner at Fogo De Chao

8/21/2009:

1. Smithsonian Natural History Museum
2. Smithsonian Air and Space Museum
3. National Gallery of Art
4. Smithsonian Institution Castle
5. Ate dinner at Oceanaire Grill

8/22/2009

1. Ate brunch at Old Eddies Grill
2. Went to 3 shops for souvenirs
3. Flew Home

Time: 5 Days

Home Exercise 8-17-2009

Workout:

4 Rounds of:

• 25 push ups
• 25 squats
• 25 sit ups

Time: 14:31

I just made this one up because I skipped class today.

Home Exercise 8-15-2009 - 5k run

Workout:

5k for Clay

Time: 34:38

http://www.roundrocktexas.gov/docs/5k_2009_overall_by_gender.pdf

This time was very slow. Can't do anything but run faster next time.

Goal: One 5K per month

Crossfit 8-14-2009 - WOD ( Nichole)

Workout:

• Warmup
• As many pullups as you can do at once in 20 minutes
• When you drop from the bar - 400 meter run

Time: 20 minutes

I ended up doing 7 or 8 rounds.

Crossfit 8-12-2009 - WOD (No Name)

Workout:

• Warmup

This was a different warmup, consisted of:

• 800 meter run
• Push ups
• Squats
• 15 Turkish get ups @ 1 pood

3 Rounds of:

• 500 meter row
• 10 manmakers @ 30lbs

Time: 20:00 min

Crossfit 8-10-2009 - WOD (No Name)

Workout:

• Warmup

5 Rounds of:

• 7 Back Squat @ 135lbs
• 14 burpees
• 21 1.5 pood KB swings

Time: I got through 4 rounds in 20 minutes

Home Exercise 8-8-2009

Workout:

Ran 3.0 Miles on the neighborhood track

• Mile 1 - 8:30
• Mile 2 - 10:00 / 18:30
• Mile 3 - 10:50 / 29:20
• Average: 9:46

Prepping for next weeks 5k.

Crossfit 8-7-2009 - WOD (Running Grace)

Workout:

• Warmup - No 400 meter sprint today, replaced with "Flying Burpees"
• 3 rounds of 400 meter sprint
• 3 rounds of 10 Clean & Jerk @ 115lbs

Time: 16:43

Animal Movements (with teammate):

• Rabbit Hop
• Spider Crawl

Did animal movements outside on the assfault, tore up the hands and discovered I'm not near as agile as a rabbit, or a spider...

Quote from Coach - http://www.crossfitcentral.com/content/view/674/216/

"Those office hands are hurtin now, aren't they? he he he"

Crossfit 8-5-2009 - WOD (No Name)

Workout:

• Warmup
• 10 / 8 / 6 / 4 / 2 @ 85lb Overhead Squats
• 30 / 24 / 18 / 12 Knees to Elbows (hanging crunches)

Time: Didn't finish, the squats weren't that bad but the knees to elbows were... There were a few that didn't finish.

Body Fat % 8-4-2009

Current: 15.4%
Goal: 12%

Hopefully reach goal in 90 days.

Crossfit 8-3-2009 - WOD (Fight Gone Bad)

Workout:

• Warmup
• Wall Balls @ 20lb
• Push Presses @ 95lb
• Rows
• Box Jumps
• SDLHP's @ 75

Result: 128

My result was pretty low, I'd say because I'm still recovering from Friday's workout.

Home Exercise 8-2-2009

Workout:

• 2.5 Mile walk
• 30 Minutes of stretching

Time: None

This was an attempt to loosen up my hamstrings / lower back / upper back.

Worked.

Crossfit 7-31-2009 - WOD (No Name - I'll refer to it as "Brutal")

Workout:

• Warmup
• 15 / 13 / 11 / 9 / 7 / 5 / 3 / 1 - @185lb - Deadlifts
• 1 / 3 / 5 / 7 / 9 / 11 / 13 / 15 @20lb Wall Balls

Time: 20:05

• 200 meter run / tag out to 400 meter run

Time: 6:34 - I had to walk some of it, back was done

This was a partner workout. So, you do 15 deadlifts, the other does 1 wall ball, then you rotate, the other does 15 deadlifts, you do 1 wall ball, then rotate, so forth and so on. You can not get ahead of your partner.

This is the first time I've ever done deadlifts. Now my back is pissed at me. When it was time to run, it was more like a wobble.

Other notes: I'm about one month into this. My sleep has normalized, I'm no longer staying up til 2-3am, more like 9-10PM now. Eating habits have improved as well, i haven't had a soft drink since I started and I'm eating more fruits / salads. I still feel like the slowest person in class...

Crossfit 7-29-2009 - WOD (no name)

Workout:

• Warmup - 800 meter run

• Station Rotation -
• 15 Kettle Bell
• 15 Push Ups
• 15 Lunges with weight overhead
• 15 Wall Balls

• 200 meter row / 300 meter row / 400 meter row / 100 meter row
• 10 pull ups / 15 pull ups / 20 pull ups / 10 pull ups

• 400 meter run

Time: No time

Crossfit 7-27-2009 - WOD (No Name Today)

Workout:

• warm up
• Shoulder Press 1 @ 95, 1 @ 105, 1 @ 105, 1@ 115,1 @ 120
• Shoulder Push Press 3 @ 105, 3 @ 110, 3 @ 115, 3 @ 120, 3 @ 125
• Shoulder Push Jerk - Supposed to do: 3,3,3,3,3 - I didn't get to it

Time: No Time

Crossfit 7-24-2009 - Annie (WOD)

Workout:

• warm up
• 50/40/30/20/10 Double Unders
• 50/40/30/20/10 Sit ups
• 3 sets of however many bar to chest pullups you can do, i did 3 sets of 3-5.

Time: 21:06

This was another deceiving one. First off, you look at the board and wonder what the hell a double under is. Then you find out it's basically jumping rope. Well, here's what I've noticed about Crossfit exercises, don't underestimate any of them. So far, they've all been pretty tough. Some people finished under 10 min... I also practiced my first real "kipping" pullups, that's going to take some practice.

Crossfit 7-20-2009 - Hotel Workout

Workout:

• 50 push ups
• 2.5 mile run on treadmill - 30 min, included 5 min warm up and cool down

Courtyard Marriot in New Jersey had a crappy gym.

Crossfit - 7-17-2009 - NorCal Qualifier

Workout:

• Warmup
• 500 meter row
• 30 burpees (I had never done a burpee before, they are a lot harder than they look, especially after the row)
• 10 push press @ 95lb

Time: 11:06

Crossfit 7-15-2009 - Elizabeth (WOD)

Workout:

• Warmup
• 21 / 15 / 9 Cleans w 95lbs
• 21 / 15 / 9 Ring Dips

Time: 16:03

Crossfit 7-13-2009

First official crossfit workout. I signed up for the 5:30AM class, M-W-F.

Workout:

• Warmup
• 3 sets of one arm barbell clean, each arm - x 15
• 3 sets of medicine ball squats / wall throws
• 3 sets of 400 meter sprints
• 100 seesaw situps with 6lb medicine ball ( I only finished becuase the lady i was partnered with was making me look bad)

Time: I have no idea. I didn't even complete all the reps. This was a tough workout.

Vacation

Vacation until July 13th. Then I start the regular crossfit routine.

Crossfit 7-1-09 - Elements

Last day of Elements.

Workout:

• Typical warm up
• 400 Meter Run
• Practiced snatches
• Practiced ring pulls / dips / push ups

Time: No Time Today

Just signed up for 3 months starting July 13th!

Crossfit 6-30-09 - Elements

2nd day crossfitting. I'm still learning the forms for all the exercises.

Workout:

• Typical warm up
• 400 Meter Run
• Practiced presses
• Practiced cleans

Time: No Time Today

Crossfit 6-29-09 - Elements

This was my first workout in a long time. I enjoyed the first session. It was a bit harder than I thought it would be. I need to work on my cardio big time.

Workout:

• 500 Meter Row
• 400 Meter Run
• 30 Squats
• 20 Push ups
• 20 Jump Pull ups

Time: 9:50