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