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.