Home Exercise 9-6-2009 - 5K Run

Workout

• 5k at Town Lake

Time: 29:57

Broke 30 minutes!

Crossfit 9-4-2009 WOD (No Name)

Workout:

• Warmup

3 Rounds of:

• 400 meter sprint
• 15 squat clean @ 115lbs

Time: 20 min

Crossfit 9-2-2009 WOD (Total)

Workout:

• 800 meter run
• Normal warmup

Finished Total workout.

• Deadlift - 205lbs / 225lbs / 245lbs
• Total (Squat / Press / Deadlift): 545lbs

Extra workout - 70% of press for 10/9/8/7/6/5/4/3/2/1 of:

• Back squats
• Press
• Deadlifts

Time: I got to round 6 in 10 minute cutoff

Crossfit 8-31-2009 WOD (Total)

Workout:

• Warmup
• Squats - 165lbs / 205lbs (noGo) / 185lbs
• Press - 95lbs / 105lbs / 115 lbs

Today the workout was part of the Total WOD. You have 3 attempts to find your max on Squats / Press / Deadlifts. We will do deadlifts Wens. This was the first for me so these are my baseline PR's.

Home Exercise 8-30-2009 5k Run

Workout

• 5k at Town Lake

Time: 31:44

This time is 3:04 faster than my last timed 5k 15 days ago. Hope to break 30:00 next week.

Crossfit 8-29-2009 KB Workout @ CC

Workout:

• Warmup

2 Rounds of Fight Gone Bad w/Kettlebells

• KB SDHP
• Box Jumps
• KB Wall Balls
• KB Push Press
• KB Rows

Time: None - 2 rounds

Crossfit 8-24-2009 WOD (No Name)

Workout:

• Warmup
• 800 Meter Run
• 25 20lb Wall Balls
• 800 Meter Run
• 50 Ball Slams
• 800 Meter Run
• 25 Burpees

Time: 24:00

Home Exercise 8-23-2009

Workout:

• Ran 5k at Town Lake

Time: Not sure, didn't take a watch. I just wanted to get out and run

Skipped a week

I didn't workout this week, instead I went to D.C. and:

8/18/2009:

1. Flew to D.C.
2. Walked by White House
3. Went to Adams-Morgan, had dinner at a Cuban restaurant

8/19/2009:

1. Arlington National Cemetery
2. Lincoln Memorial
3. Reflection Pool
4. WWII Memorial
5. Washington Monument
6. Ate dinner at Potenza

8/20/2009:

1. United States Capitol
2. Library of Congress
3. International Spy Museum
4. Supreme Court
5. Ate dinner at Fogo De Chao

8/21/2009:

1. Smithsonian Natural History Museum
2. Smithsonian Air and Space Museum
3. National Gallery of Art
4. Smithsonian Institution Castle
5. Ate dinner at Oceanaire Grill

8/22/2009

1. Ate brunch at Old Eddies Grill
2. Went to 3 shops for souvenirs
3. Flew Home

Time: 5 Days

Home Exercise 8-17-2009

Workout:

4 Rounds of:

• 25 push ups
• 25 squats
• 25 sit ups

Time: 14:31

I just made this one up because I skipped class today.

Home Exercise 8-15-2009 - 5k run

Workout:

5k for Clay

Time: 34:38

http://www.roundrocktexas.gov/docs/5k_2009_overall_by_gender.pdf

This time was very slow. Can't do anything but run faster next time.

Goal: One 5K per month

Crossfit 8-14-2009 - WOD ( Nichole)

Workout:

• Warmup
• As many pullups as you can do at once in 20 minutes
• When you drop from the bar - 400 meter run

Time: 20 minutes

I ended up doing 7 or 8 rounds.

Crossfit 8-12-2009 - WOD (No Name)

Workout:

• Warmup

This was a different warmup, consisted of:

• 800 meter run
• Push ups
• Squats
• 15 Turkish get ups @ 1 pood

3 Rounds of:

• 500 meter row
• 10 manmakers @ 30lbs

Time: 20:00 min

Crossfit 8-10-2009 - WOD (No Name)

Workout:

• Warmup

5 Rounds of:

• 7 Back Squat @ 135lbs
• 14 burpees
• 21 1.5 pood KB swings

Time: I got through 4 rounds in 20 minutes

Home Exercise 8-8-2009

Workout:

Ran 3.0 Miles on the neighborhood track

• Mile 1 - 8:30
• Mile 2 - 10:00 / 18:30
• Mile 3 - 10:50 / 29:20
• Average: 9:46

Prepping for next weeks 5k.

Crossfit 8-7-2009 - WOD (Running Grace)

Workout:

• Warmup - No 400 meter sprint today, replaced with "Flying Burpees"
• 3 rounds of 400 meter sprint
• 3 rounds of 10 Clean & Jerk @ 115lbs

Time: 16:43

Animal Movements (with teammate):

• Rabbit Hop
• Spider Crawl

Did animal movements outside on the assfault, tore up the hands and discovered I'm not near as agile as a rabbit, or a spider...

Quote from Coach - http://www.crossfitcentral.com/content/view/674/216/

"Those office hands are hurtin now, aren't they? he he he"

Crossfit 8-5-2009 - WOD (No Name)

Workout:

• Warmup
• 10 / 8 / 6 / 4 / 2 @ 85lb Overhead Squats
• 30 / 24 / 18 / 12 Knees to Elbows (hanging crunches)

Time: Didn't finish, the squats weren't that bad but the knees to elbows were... There were a few that didn't finish.

Body Fat % 8-4-2009

Current: 15.4%
Goal: 12%

Hopefully reach goal in 90 days.

Crossfit 8-3-2009 - WOD (Fight Gone Bad)

Workout:

• Warmup
• Wall Balls @ 20lb
• Push Presses @ 95lb
• Rows
• Box Jumps
• SDLHP's @ 75

Result: 128

My result was pretty low, I'd say because I'm still recovering from Friday's workout.

Home Exercise 8-2-2009

Workout:

• 2.5 Mile walk
• 30 Minutes of stretching

Time: None

This was an attempt to loosen up my hamstrings / lower back / upper back.

Worked.

Crossfit 7-31-2009 - WOD (No Name - I'll refer to it as "Brutal")

Workout:

• Warmup
• 15 / 13 / 11 / 9 / 7 / 5 / 3 / 1 - @185lb - Deadlifts
• 1 / 3 / 5 / 7 / 9 / 11 / 13 / 15 @20lb Wall Balls

Time: 20:05

• 200 meter run / tag out to 400 meter run

Time: 6:34 - I had to walk some of it, back was done

This was a partner workout. So, you do 15 deadlifts, the other does 1 wall ball, then you rotate, the other does 15 deadlifts, you do 1 wall ball, then rotate, so forth and so on. You can not get ahead of your partner.

This is the first time I've ever done deadlifts. Now my back is pissed at me. When it was time to run, it was more like a wobble.

Other notes: I'm about one month into this. My sleep has normalized, I'm no longer staying up til 2-3am, more like 9-10PM now. Eating habits have improved as well, i haven't had a soft drink since I started and I'm eating more fruits / salads. I still feel like the slowest person in class...

Crossfit 7-29-2009 - WOD (no name)

Workout:

• Warmup - 800 meter run

• Station Rotation -
• 15 Kettle Bell
• 15 Push Ups
• 15 Lunges with weight overhead
• 15 Wall Balls

• 200 meter row / 300 meter row / 400 meter row / 100 meter row
• 10 pull ups / 15 pull ups / 20 pull ups / 10 pull ups

• 400 meter run

Time: No time

Crossfit 7-27-2009 - WOD (No Name Today)

Workout:

• warm up
• Shoulder Press 1 @ 95, 1 @ 105, 1 @ 105, 1@ 115,1 @ 120
• Shoulder Push Press 3 @ 105, 3 @ 110, 3 @ 115, 3 @ 120, 3 @ 125
• Shoulder Push Jerk - Supposed to do: 3,3,3,3,3 - I didn't get to it

Time: No Time

Crossfit 7-24-2009 - Annie (WOD)

Workout:

• warm up
• 50/40/30/20/10 Double Unders
• 50/40/30/20/10 Sit ups
• 3 sets of however many bar to chest pullups you can do, i did 3 sets of 3-5.

Time: 21:06

This was another deceiving one. First off, you look at the board and wonder what the hell a double under is. Then you find out it's basically jumping rope. Well, here's what I've noticed about Crossfit exercises, don't underestimate any of them. So far, they've all been pretty tough. Some people finished under 10 min... I also practiced my first real "kipping" pullups, that's going to take some practice.

Crossfit 7-20-2009 - Hotel Workout

Workout:

• 50 push ups
• 2.5 mile run on treadmill - 30 min, included 5 min warm up and cool down

Courtyard Marriot in New Jersey had a crappy gym.

Crossfit - 7-17-2009 - NorCal Qualifier

Workout:

• Warmup
• 500 meter row
• 30 burpees (I had never done a burpee before, they are a lot harder than they look, especially after the row)
• 10 push press @ 95lb

Time: 11:06

Crossfit 7-15-2009 - Elizabeth (WOD)

Workout:

• Warmup
• 21 / 15 / 9 Cleans w 95lbs
• 21 / 15 / 9 Ring Dips

Time: 16:03

Crossfit 7-13-2009

First official crossfit workout. I signed up for the 5:30AM class, M-W-F.

Workout:

• Warmup
• 3 sets of one arm barbell clean, each arm - x 15
• 3 sets of medicine ball squats / wall throws
• 3 sets of 400 meter sprints
• 100 seesaw situps with 6lb medicine ball ( I only finished becuase the lady i was partnered with was making me look bad)

Time: I have no idea. I didn't even complete all the reps. This was a tough workout.

Vacation

Vacation until July 13th. Then I start the regular crossfit routine.

Crossfit 7-1-09 - Elements

Last day of Elements.

Workout:

• Typical warm up
• 400 Meter Run
• Practiced snatches
• Practiced ring pulls / dips / push ups

Time: No Time Today

Just signed up for 3 months starting July 13th!