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