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.