Gym - 12/23/2010 - Chest and Biceps

Workout:

• 4 sets of Bench Press @ ~ 145 - 155lbs
• 3 sets of Incline Bench @ 95-125lbs
• 3 sets of cable crosses
• 3 sets of straight bar curl @ 45- 55lbs
• 3 sets of alternating dumbell curls 25-35lbs
  
• 3 sets of cable concentration curls

Gym 12/21/2010 Triceps and Shoulders

Workout:

• 3 rounds of 9 dips
• 3 rounds of nose breaker tricep extentions
• 3 rounds of tricep pulldowns
• 3 rounds of push press @ 45-85 lbs
• 3 rounds of dumbell press @ 25-35 lbs
• 3 rounds of SDHP
  

11/13/2010 - 1 Hour of canoe and 3.1 Mile bike ride

Workout:

• Canoe ride around Town Lake
  
• 3.1 Mile bike ride

Gym 12/16/2020 - Chest / Biceps

Workout:

• 4 sets of Bench Press @ ~ 145 - 155lbs
• 3 sets of Incline Bench with dumbells @ 35-50lbs
• 3 sets of cable crosses
• 3 sets of straight bar curl @ 45- 50lbs
• 3 sets of alternating dumbell curls
• 3 sets of concentration curls
  

12/12/2010 - 10 Mile Run Town Lake

Workout:

• 10 Mile Run @ Town Lake

Time: 1:37

First run in these new shoes, Nike First + shoes. They are incredibly light.

Crossfit 12/9/2010 WOD(No Name)

Workout:

• Warmup

3 Rounds for Time of:

• 200 Meter Run with 45lb Plate
• 200 Meter Run without 45lb Plate
• 30 Box Step Ups with 45lb Plate

Time: 14:36

Tabata:

8 rounds of 20 seconds on, 10 seconds off of:

• Squat with 45lb Plate

Results: greatest round: 11, Lowest Round: 10

So was pretty consistent

Crossfit 12/7/2010 WOD(No Name)

Workout:

• Warmup

5 Rounds for Time of:

• 6TGU (Turkish Getups) @ 35lbs
• 12 Sprawl & High Lift with KB
• 2 Sidewalk to sidewalk shuffle

Time: 18:45

12/5/2010 - 1 Mile run and 7 Mile Run at Town Lake

Workout:

• One mile timed run

Time: 6:57 (PR)

• 6.6 Mile Run

Time: 1:05

Was 42 degrees outside. Cold run.

One Mile History:

• 9/19/2009 - 7:56
• 1/16/2010 - 7:13
• 12/5/2010 - 6:57

Steady progress. I'd like to hit a 6:30 mile.

Crossfit 12/3/2010 WOD(No Name)

Workout:

• Warmup
• 800 Meter Run

Kettlebell Ladder:

• 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 @ 20KG

Time: 7:45

Tabata @ 8 Rounds:

• 20 seconds on of sprints
• 10 second rest
• 20 seconds on of burpees
• 10 seconds rest
  

Crossfit 12/2/2010 WOD(No Name)

Workout:

• Warm Up

21-18-15-12-9-6-3 of:

• BB Thrusters
• SDHP
• Push Ups

Time: 17:04

Crossfit 12/1/2010 WOD(Total)

Workout:

• Warmup

For max:

• Dead Lift x 8-5-3-1-1-1

Max: 285

Total Total: 120 + 215 + 285 = 620

Total History:

9/2/2009: 545
12/2/2009: 575
9/2/2010: 605
12/2/2010: 620

Gym 11/29/2010 Biceps

Workout:

3 Rounds of 10:

• Dumbell Curls @ 25,30,35
• Preacher Curls
• Concentration Curls
• Dips
  

I just wanted to get in a arm workout.

Crossfit 11/30/2010 WOD(Total)

Workout:

• Warmup

Total Press and Squat (8-5-3-1-1-1)

• Squat: 135,165,185,215,210,210
• Press: 95,105,115,130(f),120,120

11/28/2010 - 7 mile Run at Town Lake

Workout:

• 7 Mile Run at Town Lake

Time: 1:06

Crossfit 11/24/10 WOD(Turkey Trot)

Workout:

21 - 15 - 9 of:

• KB Swings @ 20 Pood
• Sit Ups
• 3.1 Mile Run

Time: 27:04 for run, without KB & Sit Ups included

Was a nice Thanksgiving workout.

Crossfit 11/24/2010 WOD(No Name)

Workout:

• Warmup

10, 9 , 8 , 7 , 6 , 5 , 4, 3, 2, 1 rounds for time of:

• Inverted Burpees
• Toes to Bar

Time: I got to round 2 @ 10 min.

Crossfit 11/23/2010 WOD(No Name)

Workout:

• Warmup

10 Rounds for Time of:

• 2 Clean Squats @ 135lbs
• 4 HSPU
• 8 Pull Ups

Time: Got to round 6

11/21/2010 - 5 mile Run at Town Lake

Workout:

• 5 Mile Run at Town Lake

Time: 46:45

11/13/2010 - 5k Run at Pflugerville Lake

Workout:

• 2.91 Mile Run @ Pflugerville Lake

Time: 26:11

Crossfit 11/11/2010 WOD(No Name)

Workout:

• Warmup - Today it was split warmup; we pushed butchers @90lbs and warmed up

Skills:

• 5, 5, 3, 3, 1, 1, dead hang Pull ups, go weighted if you can, I didn't.

3 Rounds for time of:

• 12 Deadlifts @ 185, Rx was 225
• 25 Push Ups

Time: 8:23

4 Rounds of:

• 50 Sit Ups
• 20 Sprawls
• 50 Lunges

Time: No one finished, was just a gap filler, I finished 1 round

Crossfit 11/10/10 WOD(No Name)

Workout:

• Warmup - I was late, all I got in was 20 burpees and 400 Meter run

7 Rounds for time:

• 5 Burpees
• 10 Toes to Bar
• 15 KB Swings @ 20KG

Time: 17:41

Crossfit 11/5/10 WOD(No Name)

I did a drop in workout at Crossfit Texas - based out of Pflugerville. Evaluating it to see if I want to switch from crossfit Central to here. It only takes 6 minutes to drive to xFit Texas, 35-40 to xFit Central.

Workout:

• No Warmup

1st WOD, 2 Rounds of:

• 200 Meter Run
• 10 wall squats
• 10 situps
• 10 pushups
• 200 meter row

Time: No Time

2nd WOD, 1 Round with partner of:

• 50 medball situps each (legs locked)
• 200 Meter tire flip (this tire was huge)
  
• 50 total assisted HSPU
• 200 Meter Partner carry

Time: 17:45

Overall, was a decent workout, but no warmup or cool down.

• 
  

Crossfit 11/4/2010 WOD(No Name)

Workout:

• Warmup

3 Rounds for Time (15 Minute cutoff):

• 15 Inverted burpees
• 9 Front Squats @ 135lbs
• 21 Pull Ups

Time: DNF - got to beginning of 3rd round

Crossfit 11/2/2010 WOD(No Name)

Workout:

• Warmup

Skills:

• HSPU x 5

WOD:

• 2000 Meter Row
• Dead Lifts @ 225lbs - as many as you can get - I got 10 or 11.
  

Scoring:

Take 5 seconds off your rowing time for every deadlift you get, and that's your final time.

Time: 8:15

Crossfit 10/28/2010 WOD(No Name)

Workout:

• Warmup

2 Rounds for Time:

• 500 Meter Row
• 30 Wall balls @ 24lbs
• 20 ball slams @ 6lbs

Time: 11:15

Crossfit 10/26/2010 WOD(CC Flyers)

Workout:

• Warmup
• Band stretches for OHS's

WOD (CC Flyers - New baseline) 3 Rounds for Time:

• 400 Meter Run
• 21 Box Jumps
• 12 OH Squats @ 75lbs

Time: 14:03

I did this WOD on 8/3/2010. At the time, I finished in 14:06 @ 65lbs, so this time, a little bit faster and more weight.

10/24/2010 - 7 mile Run at Town Lake

Workout:

• 7 Mile Run around Town Lake

Time: 1:19:23

Slow run again, mile 6 was slow. I think it was because of all the squats I did at the UTB workout on Saturday.

I need to choose between long distance running and crossfit.

Crossfit 10-23-10 WOD(UTB)

Workout:

• Warmup with Zach and Randal
• ladder steps, PVC rotations, typical warmup

WOD #1 Amwrap for 8 minutes (20 seconds - 10 seconds rest):

• KB Squat
• Push Ups

WOD #2 7 man relay with medicine ball, 100 yard run:

• Run with medicine ball

WOD #3 7 man relay with medicine ball, 5 med ball power smashes, 100 yard run:

• Power smashes / run

Was a good workout. First time for UTB for me.

Crossfit 10/21/2010 WOD(No Name)

Workout:

• Warmup (I have won the 400 meter every go for last couple weeks)

Skills:

5 rounds of 3 Thrusters:

• 3 @ 95lbs for 3 sets
  
• 3 @ 115lbs for 2 sets

WOD - Amwrap 12 minutes:

• 50 Ft lunges @ 45lbs
• 5 Muscle Ups

Time: 4 Rounds

Zach said you require the ability to do 4 dead hang pull ups and 4 proper ring dips before you can do one muscle up. I can do both, but I didn't try for a proper muscle up, they were all scaled down.

Next time I will try, I think I can do it.

Crossfit 10/19/2010 WOD(No Name)

Workout:

• Warmup

5 Rounds for time -15 Min:

• 200 Meter Run
• 20 Box Jumps
• 10 Press @ 65lbs

Time: Got to Round 4 Press's. I was close.

Finished that early, so we did:

• Planks - 1 Minute
• Leg raises - 1 minute
  

10/17/2010 - 10 mile Run at Town Lake

Workout:

• 10 Mile run at Town Lake

Time: 1:39:00

Much faster than last weeks 10 miler.

Crossfit 10/14/2010 WOD(No Name)

Workout:

• Warmup

Skills:

• 5 Rounds of snatch @ 45 lbs and 65 lbs

WOD 10 rounds for time:

• SOTS Squats of 5
  
• burpees

Time: 9:12

SOTS Squats are when you snatch the wieght over your head and rest the barbel on your back, then you squat, then you military press the weight over your head 5 times while squatting. It was a great exercise. Tough to keep balance pressing while squatting, but was good.

Crossfit 10/12/2010 WOD(No Name)

Workout:

• Warmup

For time - All kettlebell:

• 10 front squats with KB each hand
• 20 KB Cleans
• 30 KB Snatch
• 40 Push Ups
• 50 KB Swings
• 40 Push Ups
• 30 KB Snatch
• 20 KB Cleans
• 10 front squats with KB each hand

Time: I got to go down the latter and hit 30 KB snatch. TBH, i didn't even want to be working out today, just one of those days.

10/9/2010 - 10 mile Run at Town Lake

Workout:

• 10 Mile loop at Town Lake w Davis and David

Time: 1:49

I had to stop and walk on and off for the last 2 miles. I had total leg fatigue because I did front squats Thursday and Friday, then this run on Saturday.

Crossfit 10/8/2010 WOD(No Name)

Workout:

Skills: Front Squat -

• 8 / 5 / 5 / 3 / 3 / 3 @ 135lbs
  
• I took it easy today because I did this yesterday

6 Minute Amwrap of:

• 5 HSPU
  
• 15 Pull Ups
• 25 Double Unders

Rounds: 1 and then started on pullups

Crossfit 10/7/2010 WOD(No Name)

Workout:

Skills: Front Squat -

• 5 / 5 / 3 / 3 / 3 @ 135lbs - 165lbs

Amwrap of:

• 3 Minutes of rowing
• 3 minutes of rowing rings
• 3 minutes of floor press @ 50lbs (Rx was 55, but there was none left)

Rounds: Dunno.

9/2//2010 - 7 mile Run at Town Lake

Workout:

• 7 Mile Run at Town Lake

Time: 1:04:45 - Sub 10's entire way. Was a good run.

Crossfit 9/28/2010 WOD(Cindy)

Workout:

• Warmup

As many rounds as possible in 20 minutes of:

• 5 Pull Ups
• 10 Push Ups
• 15 Lunges

Time: 13 complete Rx rounds

I'm getting better at pull ups.

9/25/2010 - 7 Mile Run at Town Lake

Workout:

• 7 Mile Loop at Town Lake

Time: 1:21:43

Very slow, but longest distance I've run since half marathon. Get back after it next weekend.

Crossfit 9/23/2010 WOD(No Name)

Workout:

• Warmup

Amrap, 8 rounds for 20 seconds:

• Pull Ups
• Lunges
• Wall Balls @ 20lbs

Complete all 8 rounds of each exercise before moving to next.

We finished that quick, so we did some "Floor Barbell Presses", basically benchpressing off the floor. Makes no sense to me.

5 sets of 5 - Floor Barbell Presses w/partner

• 1st Set @ 135
• Last 4 sets @ 185

I freaking hurt my back doing this. Not benching, but deadlifting the weight up for my partner: tired from WOD, not paying attention, in a hurry. Recipe for disaster. I'm not doing that Floor Barbell Press again.

Crossfit 9/21/2010 WOD(No Name)

Workout:

• Warmup

Skills:

• Dumb Bell Squat / Clean form practice @ 45lbs per dumbbell

Amrap - 7 Rounds (30 seconds per round), as many reps per round as you can

• Dumbbell Squat / Clean @ 35lbs
• Ring Push ups

Total: I dunno, I didn't write that down, I think I averaged 5/10 per round. I will say that I had to stop doing the ring push ups, had a sharp pain in my right shoulder, like the cuff or something. When I dropped to regular push ups, no pain at all. Something about stabilizing the rings that killed it. And obviously we didn't warm up our shoulders correctly.

Crossfit 9-18-10 Handstand Seminar

Workout:

Warmup:

• Typical Crossfit Warmup - No Run, but with these additions:
  

• Grid warmup (hands on ground, feet on ground, facing up - swap opposite hands and feet, was good for coordination)
• Wrist warmup (vanderlei silva wrist roll, both directions)
• Wrist warmup (on knees with hands on ground, putting more pressure on wrists and moving side to side, then plank up and repeat)
• Shoulder circles (palms up, palms down, palms vertical - small and large circles)

Handstand Workout:

• front flips on mats, to demonstrate how to roll out of a failed handstand
• balancing both hands - place elbows in pockets at inside of knee - if you fall forward, let your head hit and teeter back
  
• wall walks (first time for me)
  
• Triangle handstands - hands on ground, head in front of hand 6-12 inches, stand feet up
• wall kick ups (worked on form, take sprinter stance, kick up one leg at a time - be graceful)
• rubber band handstands (strap in and place hands on floor, kick up and wrap leg around band - get vertical)
• wall kick ups (this time get used to removing one foot from wall, then both feet from wall)

Parallettes Workout:

• Tuck, knees together, tucked into chest, rocking in a controlled motion back and forth (seemed good for core)
• High tuck (rock farther upwards)
• L-Sit (very difficult)
• In and Outs (kick feet in front and behind in a controlled motion
• Straight Planks - I've always wanted to do this. I did them well. It's easier to do them with parallettes than the floor because of the wrists.
  
• Split leg planks

Overall I thought it was a good seminar, very basic common sense stuff that's sometimes better explained by someone who knows what they are talking about.

It did not help that I ran 5 miles right before this workout.

9/18/2010 - 5 Mile Run at Town Lake

Workout:

• 5 Mile Run at Town Lake

Time: 51:04

Was a fairly good run. I got turned around because of construction and a detour and it added a mile to my run...

Crossfit 9/16/2010 WOD(No Name)

Workout:

• Warmup

Skills:

3 rounds 5 OHS (Over Head Squat) :

• OHS @ 95lbs
  

10 Minute Amrap of:

• 10 Pistols
• 5 Clean and Jerk @ 115lbs

Rounds: Got to 5th round

Crossfit 9/14/2010 WOD(No Name)

Workout:

• Warmup

5 Rounds of HSPU and 30 Box Jumps

• 10/30
• 8/30
• 6/30
• 4/30
• 2/30

Time: I went 12:35 (Cutoff was 12:00) I Rx'd the HSPU's.

Looking forward to Randy's handstand seminar this weekend.

9/12/2010 - 5k Run at Town Lake

Workout:

• 5K Run at Town Lake

Time: 28:24

After yesterdays terrible run, this was much better.

Gym 9-11-2010 Chest and Biceps

Workout:

Chest Workout:

4 rounds of 10:

• Flat Bench 5 sets of 10 @ 135, 10 @ 135, 10 @ 155, 10 @ 135
  
• Incline Bench 3 sets 10 @ 125
  
• Cable crossovers @ 95 lbs

Bicep Workout:

4 rounds of 9:

• Alternating dumbell curls
• Curved bicep curls
  
• Concentration cable Curls

Weight Today: 162 Lbs - No Shoes / Shirt

9/11/2010 - 4 Mile Run at Town Lake

Workout:

• 4 Mile Run at Town Lake

Time: 42:08

Thoughts: Not a good run. Ran with Davis / Amy and Richard. I kept up with Davis for first mile: 8:24, and then my legs gave way and made for a slow 3 remaining miles.

Crossfit 9/9/2010 WOD(No Name)

Workout:

• Warmup

Skills -

5 sets of 3 Push Press:

• 1st set @ 95lbs
• 2nd set @ 105lbs
• 3rd set @ 115lbs
• 4th set @ 125lbs
• 5th set @ 135lbs (was hard but i got it)

5 rounds for time:

• 15 Pull Ups
• 15 Hip Extensions
• 200 meter run

Time: I got to the start of round 4. I did all my pull ups Rx, so 45 pull ups for me, that was pretty good.

Crossfit 9/7/2010 WOD(No Name)

Workout:

• Warmup

Skills:

• Turkish Get ups - 3 on each side @ 16KG

5 Rounds for time of:

• 30 Sit Ups
• 20 KB Swings @ 24KG
• 10 KB Clean and Press @ 24KG

Time: Got to start of Round 3

4 Mile Run at Town Lake 9-4-2010

Workout:

• 4 Mile Run at Town Lake

Time: 43:01 minutes

Davis / Amy / Don joined, was a good run

Crossfit 9/2/2010 WOD(Finished Total)

Workout:

Warmup

• Jumping Jacks
• Air Squats
• Push ups
• Rotations
• High Knees in Place
  
• Fast Feet
• Chicken Walk (walk with both legs straight and bend forward at the hips - good back stretch)
• Punter Kicks
• 400 Meter Run (I came in second today)

Finished Total:

• Deadlift @ 185 / 245 / 275(PR)

Total: 605 lbs

Previous 2 Totals:

(12/2/2009) was: 575 lbs
(9/2/2009): 545lbs


Filler WOD (No Name)

3 Rounds

• 45 In Place Lunges with 8 pound medicine ball held out with extended arms
• 30 Push Ups
• 25 Sit Ups

I got to 3rd round before class was over

Crossfit 8-31-10 WOD(Total)

Workout:

• Warmup

Calculate total weight lifted:

• Press @ 125
• Back Squat @ 205
• Dead Lift - Didn't do, no one did
  

8/29/2010 - 5k Run at Town Lake

Workout:

• Stretched
• 5K run around Town Lake

Time: 29:50

I will pick up the pace next week.

Gym 8-28-2010 Chest and Biceps

Workout:

Chest Workout:

4 rounds of 10:

• Flat Bench 5 sets of 10 @ 145, 10 @ 155, 10 @ 165, 10 @ 175
  
• Decline Bench 3 sets 10 @ 175
  
• Cable crossovers @ 95 lbs

Bicep Workout:

4 rounds of 9:

• Alternating dumbell curls
• Curved bicep curls
  
• Concentration cable Curls

Crossfit 8-26-10 WOD(No Name)

Workout:

• Warmup

24-14-4-14-24

• Box Jumps
• Pistols (sucky exercise...)
• KB Cleans @ 1.5 Pood

Time: Got to pistols on last 24. Cutoff was 15 min.

Crossfit 8-24-10 WOD(No Name)

Workout:

• warmup

10 rounds for time:

• 7 KB high swings 16K
  
• 5 burpees

Time: 12:34

8/22/2010 - 5k Run at Town Lake

Workout:

• Stretched
• 5K run around Town Lake

Time: 29:40

Crossfit 8-19-10 WOD(No Name)

Workout:

• Warmup: Kart Wheels, normal warmup, 400M run (I normally come in 3/15 each time)

1 Rounds for time:

• 45 Toes to Bar
• 30 Floor Benchpress @ 80lbs
• 100M Lunges @ 80lbs
• 45 Toes to Bar

Time: 21:02

8/14/2010 - Bike Ride at Town Lake

Workout:

• Slow bike ride with Matt for the 3.4 mile loop around town lake, and some swimming at barton springs. Was slow and fun.
  

Crossfit 8-17-10 WOD (No Name)

Workout:

• Warmup, Handstand walks, kart wheels, etc...

3 Rounds for time:

• 10 Front squats @ 95lbs
• 5 muscle ups
• 10 Push Press @ 95lbs

Time: 11:24

Crossfit 8-12-10 WOD (No Name)

Workout:

• Warmup
• 400 Meter Run, 200 Forward / 200 Backwards, Kartwheels, Prisoner Squats forwards and backwards

3 Rounds for Time:

• 400 Meter Row
• 21 Toes to Bar
• 21 KB Cleans @ 20 Pood

Time: 21:00

Crossfit 8-10-10 WOD (Elizabeth)

Workout:

• Warmup, with prisoner squats and kart wheels - it's been a while since i've done a kart wheel

Elizabeth -

1st Round:

• 21 Cleans @ 135lbs (Rx)
• 21 Ring Dips

2nd Round:

• 15 Cleans @ 135lbs (Rx)
• 15 Ring Dips

Now, what I did? Weak. I started at Rx and quickly dropped weight, barely got to second round.

Crossfit 8-5-10 WOD (No Name)

Workout:

• Warmup
• Since I left, they've added handstand walking to the warmup... harder than it looks

3 Rounds

• 3 sets of 3 Front Squats: @ 135lbs, 155lbs, 165lbs

3 Rounds for time:

• 45 Lunges
• 30 Push Ups
• 15 Burpees

Time: Got to 3rd set 13 burpees... took 1 to many breaks.

Crossfit 8-3-10 WOD(Benchmark)

Workout:

• Warmup

3 Rounds for time:

• 400M Run
• 21 20" box jumps
• 12 OH Squats @ 65lbs (Mens Rx was 95lbs)
  

Time: 14:06 (15 Minute cut off time)

This is my first time back at crossfit in months. It's great to be back. I signed up for 2 times a week for the next 6 months.

Gym 5-19-2010 Chest and Biceps

Workout:

Chest Workout:

4 rounds of 10:

• Flat Bench 5 sets of 10 @ 145, 10 @ 155, 10 @ 165, 10 @ 175
  
• Decline Bench 3 sets 10 @ 175
  
• Cable crossovers @ 95 lbs

Bicep Workout:

4 rounds of 9:

• Alternating dumbell curls
• Curved bicep curls
  
• Concentration cable Curls

Gym 5-11-2010 Chest and Biceps

Workout:

Chest Workout:

3 rounds of 10:

• Flat Bench 5 sets of 10 @ 145
  
• Incline Bench 3 sets of 9 @ 50 lbs
  
• Cable crossovers @ 95 lbs

Bicep Workout:

4 rounds of 9:

• Alternating dumbell curls
• Curved bicep curls
  
• Concentration cable Curls

Gym 5-3-2010 Shoulders and Triceps

Workout:

Shoulders:

• clean / push press * 3 sets of 9 @ 115 lbs
• Dumbell press * 3 sets of 9 @ 35, 40, 45 lbs
• Farmers carry * 3 @ 40, 45, 50 lbs (walked around the gym)
• Kettle Bell upright row * 3 sets @ 2 poods

Triceps:

• Kettle Bell kickbacks * 3 sets @ 1/2 pood
• Cable pulldowns * 3 sets
• Dips * 5 sets @ body wieght

Abs:
Ab Roller

Gym 5-2-2010 Chest and Biceps

Workout:

Chest Workout:

3 rounds of 10:

• Flat Bench 3 sets of 10 @ 145
  
• Incline Bench 3 sets of 9 @ 50 lbs
  
• Cable crossovers @ 95 lbs

Bicep Workout:

4 rounds of 9:

• Alternating dumbell curls
• Straight barbell curls
  
• Concentration cable Curls

Gym 4-29-2010 Chest and Biceps

Workout:

Chest Workout:

3 rounds of 10:

• Flat Bench 3 sets of 8 @ 135, 155, 165
  
• Decline Bench 3 sets of 9 @ 135, 145 lbs each
• Cable crossovers @ 95 lbs

Bicep Workout:

4 rounds of 9:

• Alternating dumbell curls
• Straight barbell curls
  
• Concentration cable Curls

This was a quick workout as I only had 30 minutes...

Gym 4-28-2010 Shoulders and Triceps

Workout:

Shoulders:

• clean / push press * 3 sets of 9 @ 115 lbs
• Dumbell press * 3 sets of 9 @ 35, 40, 45 lbs
• Farmers carry * 3 @ 40, 45, 50 lbs (walked around the gym)
• Kettle Bell upright row * 3 sets @ 2 poods

Triceps:

• Kettle Bell kickbacks * 3 sets @ 1/2 pood
• Cable pulldowns * 3 sets
• Dips * 5 sets @ body wieght

Abs:

• 4 sets of 25 situps
  

Gym 4-22-2010 Chest and Biceps

Workout:
Chest Workout:

3 rounds of 10:

• Flat Bench 5 sets of 8 @ 125, 135, 155, 175, 185
  
• Incline Bench 3 sets of 9 @ 115, 135, 135lbs each
• Cable crossovers @ 95 lbs

Bicep Workout:

4 rounds of 9:

• Alternating dumbell curls
• Curved bicep curls
  
• Concentration cable Curls

Gym 4-15-2010 Shoulders and Triceps

Workout:

Shoulders:

• Barbell front raises * 3 sets of 9 reps @ 35lbs
• Push press * 3 sets of 9 reps @ 65lbs
• Dumbell raises for shoulders * 3 sets of 9 reps @ 15lbs

Triceps:

• Nose Breakers * 3 sets @ 55 - 75 lbs
• Cable pulldowns * 3 sets @ 75lbs
• Dips * 3 sets@ 25lbs (I added weight with a belt)
  

Abs:
3 sets * 20 reps

Gym 4-13-2010 Back and Abs

Warmup:

• Jump Rope - 3 sets of 50

Workout:

Back -

• Deadlift - Light at 3 sets of 10 @ 135lbs (I know better than to overdo deadlifts now)
• Standing Kettle Bell Rows - 3 sets of 10 @ 20lbs per KB
• Back extensions - 3 sets of 10

Abs -

• Situps on the machine 3 sets of 15 @ 75lbs
• Incline situps 3 sets of 20 @ no wieght
• Incline situps 3 sets of 15 with 25lb wieght
  

Gym 4-12-2010 Chest and Biceps

Workout:
Chest Workout:

3 rounds of 10:

• Flat Bench @ 135 lbs
• Incline Bench w/ Dumbells @ 35-50lbs each
• Decline Bench @ 135 lbs

Bicep Workout:

4 rounds of 9:

• Straight Barbell curls @ 45 lbs, 55 lbs, 65 lbs, 70 lbs
  
• Alternating dumbell curls
• Concentration Curls

I was in a huge hurry this time. The good thing is that the gym is basically in the same building. I have no excuse not to go.

Home Exercise 4-11-2010 10 Mile Bike Ride at Town Lake

Workout:

• 10 Mile bike ride around Town Lake with Laura
• 1 5 mile loop, 2 3 mile loops

Time: Dunno, was fun though

Gym 4-7-2010 Shoulders and Triceps

Workout:

Shoulders:

• Dumbell press for shoulders * 3 sets of 9 reps @ 35lbs
• Push press * 3 sets of 9 reps @ 65lbs
• Dumbell raises for shoulders * 3 sets of 9 reps @ 15lbs

Triceps:

• Pulldowns * 3 sets @ 55 - 75 lbs
• Kettlebell kickbacks * 3 sets @ 10lbs
• Dips * 3 sets

Abs:

• 3 sets * 20 reps
  

Gym 4-5-2010 Chest / Biceps

Workout:

Chest Workout:

3 rounds of 10:

• Flat Bench @ 135 lbs
• Incline Bench w/ Dumbells @ 35-50lbs each
• Decline Bench @ 135 lbs

Bicep Workout:

4 rounds of 9:

• Straight Barbell curls @ 45 lbs, 55 lbs, 65 lbs, 70 lbs
  
• Alternating dumbell curls
• Concentration Curls

Home Exercise 4-4-2010 Bike Town Lake

Workout:

• 10 Mile bike ride around Town Lake

Time: 57:30

Gym 3-15-2010 Chest / Biceps

Workout:

Chest Workout:

3 rounds of 10:

• Flat Bench @ 135 lbs
• Incline Bench w/ Dumbells @ 35-50lbs each
• Decline Bench @ 135 lbs

Bicep Workout:

4 rounds of 9:

• Straight Barbell curls @ 45 lbs, 55 lbs, 65 lbs, 70 lbs
  
• Alternating dumbell curls
• Concentration Curls

Home Exercise 3-14-2010 Run / Bike Town Lake

Workout

• 5K run
• 10 Mile Bike Ride
• Zilker Park Kite Festival - Lots of walking and carrying the kids

Gym 3-9-10 Legs

Workout:

3 sets of 10

• Back Squats @ 135lbs - Light, but I haven't done these in a while
• Seated thigh extensions
• Seated Calf extensions

Home Exercise 3-6-2010 Trail Setter 5K

Workout:

• Trail Setter 5k at Cedar Park

Time: 23:58

Home Exercise 3-6-2010 10 Mile Bike Ride at Town Lake

Workout

• 10 Mile Bike Ride Around Town Lake

Time: 54:23

Home Exercise 2-28-2010 5k Bike Ride at Town Lake

Workout:

• 2 5K rides around Town Lake

Time: 42:05 for first ride
Time: 40:51 for second ride

This was Julia's second trip to Town Lake, she was much faster this time.

Home Exercise 2-27-2010 5k run at Town Lake

Workout:

• 5K Run at Town Lake

Time: 25:14

I'm starting to consistently stay under 26 minutes now.

Home Exercise 2-21-2010 5k Bike Ride at Town Lake

Workout:

• 5K Bike Ride with Julia

Time: Slow, it was her first time riding around Town Lake

Home Exercise 2-14-2010 Austin Half Marathon

Workout:

• Austin Half Marathon - 13.1 Miles

Time: 2:03 Minutes

Home Exercise 2-7-2010 8 Mile run at Town Lake

Workout:

• 8 Mile run around Town Lake

Time: 1:10 Minutes

Home Exercise 2-6-2010 5K

Workout

• 5K run at Town Lake

Time: 24:56

Gym 2-4-10 Chest / Biceps

Workout:

Chest Workout:

3 rounds of 10:

• Incline Bench @ 135 lbs
• Incline Bench @ 135 lbs
• Incline Bench @ 135 lbs

3 rounds of 9:

• Flat @ 135

3 Rounds of 9:

• Cable Pulls - Chest
  

Bicep Workout:

4 rounds of 9:

• Straight Barbell curls @ 45 lbs, 55 lbs, 65 lbs, 70 lbs
  
• Alternating dumbell curls
• Concentration Curls

Home Exercise 2-2-2010 6 Mile Run at Town Lake

Workout

• 2 3.45 Mile Loops Around Town Lake

Time: Loop 1 - 26:48
Time: Loop 2 - 28:37

Gym 2-1-10 Shoulders / Triceps

Workout:

• Press @ 65 lbs
• Shoulder Shrugs @ 50 lbs
• Dips

• Cable tricep extensions @ 75 lbs
• Nose Breakers
  

Home Exercise 1-30-2010 One Mile for Time / Intervals

Workout:

This was a track workout, intervals.

• one lap for warmup
• one mile for time
• one lap for rest
• 3 laps for time
• 1 lap for rest
• 2 laps for time
• one lap for rest

Total distance was > 5 Miles

Gym 1-27-10 Chest / Biceps

Workout:

Chest Workout:

3 rounds of 10:

• Flat Bench @ 135 lbs
• Flat Bench @ 185 lbs
• Flat Bench @ 185 lbs
• Flat Bench @ 165 lbs
  

3 rounds of 9:

• Incline @ 135
• Incline @ 135
• Incline Dumb bell @ 45lbs
  

Bicep Workout:

4 rounds of 9:

• Straight Barbell curls @ 45 lbs, 55 lbs, 65 lbs, 70 lbs
  
• Alternating dumbell curls
• Concentration Curls

Home Exercise 1-24-2010 6 Mile Run at Town Lake

Workout:

• 4.65 Mile Run at Town Lake

Time: 45:13

Home Exercise 1-23-2010 5k Run and 10.2 Mile Bike at Town Lake

Workout:

• 5k Run at Town Lake
• 10.2 Mile Bike ride with Laura
  

Time: 26:05 - Run
Time: 1:25:00 - Bike

Crossfit 1-22-10 WOD(no name)

Workout:

• Warmup

6 Rounds of 30 Seconds on and 30 Seconds Off:

• Row
• Box Jump
• Plyo Push Ups

Time: No Time

Extra:8 Rounds of Habata Sit Ups

Crossfit 1-20-10 WOD(no name)

Workout:

• Warmup

3 Rounds for time:

• 400 Meter Run
• 30 KB Swings
• 30 Burpees

Time: 20 Minutes

Home Exercise 1-17-2010 10 Mile Run at Town Lake

Workout:

• 10 Mile run at Town Lake

Time: 1:39:45

My Runkeeper Link.

Home Exercise - 1 Mile Timed Run

Workout:

• 1 Mile - Timed

Time: 7:13

Home Exercise 1-14-2010 6 Mile Run at Town Lake

Workout:

• 6 Mile Run at Town Lake

Time: 53:04

Crossfit 1-13-10 WOD(no name)

Workout:

• Warmup + run to the end of road, close to 1 mile

Amwrap of:

• 9 ring dips
• 6 pull ups
• 3 burpees

Time: As many rounds in 20 minutes as possible.  I did 9 Rx.

Crossfit 1-11-10 WOD(no name)

Workout:

• Warmup + 10 Burpees

• 5, 5, 5, 5, 5, 5 Thrusters @ 95Lbs

Time: There was no time.  I did all the reps though.

Home Exercise 1-10-2010 5 Mile Run at Town Lake

Workout:

• 5 Mile Run at Town Lake

Time:  41:09

 Improved by time by ~ 5 minutes since yesterdays run.

Home Exercise 1-9-2010 5 Mile Run at Town Lake

Workout:

• 5 Mile Run at Town Lake

Time:  45:20

Crossfit 1-7-10 WOD(no name)

Workout:

• Warmup

Shuttle Runs

• 5 Rounds of shuttle runs in the garage

10 Rounds of:

• Box Jumps
• KB Swings
• KB Cleans
• Squat Jumps

Time: 20 Minutes

Gym 1-7-2010 Chest / Biceps

Workout:

Chest Workout:

3 rounds of 10:

• Flat Bench @ 135 lbs
• Flat Bench @ 165 lbs
• Flat Bench @ 165 lbs
• Flat Bench @ 135 lbs
  

3 rounds of 9:

• Decline @ 135
• Decline @ 135
• Decline @ 165
  
• 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
• Concentration Curls
  

Crossfit 1-4-10 WOD (Angie)

Workout

• Warmup

• 100 each of: Push Ups / Sit Ups / Squats / Pull Ups

Time: 20 minutes.  I didn't finish the pull ups.  I got ~ 20 of them.

This was my first workout since mid December.

Home Exercise 1-3-2010 5k Run at Town Lake

Workout:

• 5k Run at Town Lake

Time: 26:11