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.