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