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