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