Crossfit 9-23-2009 WOD (Tabata Mashup)

Workout:

• Warmup

8 rounds - 20 seconds of exercise / 10 second rest, rotating through:

• Pull Ups
• SDHP
• Push Ups
• Squat w/1.5Pood KB

Time: 16 minutes

Partner up and 20 seconds of each, 5 rounds:

• Med ball sit ups
• Russian Twists

Crossfit 9-21-2009 WOD (No Name)

Workout:

• Warmup

5,5,5,5,5 of:

• Clean and Jerk @ 105lbs

Time: No Time

Was a pretty easy workout.

Home Exercise - 1 Mile Timed Run

Workout:

• 1 Mile - Timed

Time: 7:56

• 400 Meter

Time: 1:26

• 4 Sets of stadium Steps
• Couple of 400's Non-Timed

Crossfit 9-18-2009 WOD (No Name)

Workout:

• Warmup

5 rounds of:

• 400 Meter Run
• 50 Meter Lunges @ 35lbs

Time: 18:47

This one was easy. I finally had a respectable finish...

Crossfit 9-16-2009 WOD (No Name)

Workout:

• Warmup w/800 Meter run

3 Rounds of 50 / 30 / 15

• SDHP w KB @ 2 poods
• Box Jumps
• Push Ups

Time: 18:34

• Hanging "L"

Time: :35 seconds

Crossfit 9-14-2009 WOD (No Name)

Workout:

• Warmup

7 Rounds of:

• Thrusters @ 95lbs ( I did 2 sets @ 95lbs then dropped to 75lbs)
• Chest to bar pull ups

Time: 15 Minute cutoff - I got to round 4

2 rounds of:

• 400 Meter sprints

Time: 1:57 each

Home Exercise - Keep Austin Weird 5K

This was a fun run. It was pouring rain. 527 runners.

Mile 1 - 8:39
Mile 2 - 9:10 / 17:49
Mile 3 - 9:21 / 27:10
Mile .1 - :46 / 27:57

Average Mile: 8:58

Final Time: 27:57

http://results.active.com/pages/oneResult.jsp?pID=64297732&rsID=83618&orgID=216392


Updated Chart:

Crossfit 9/11/09 WOD (No Name)

Workout:

• Warmup (800 Meter run)

I don't know what the coaches were thinking today. This one was not easy.

For time:

• 400 Meter Run
• 75 SDHP @ 95lbs
• 400 Meter Run
• 75 Push Jerks
• 400 Meter Run
• 75 Pull Ups
• 400 Meter Run
• 75 Thrusters

Time: We finished 75 Pull Ups, cut off at 20 min

Anyway, it was a partner workout, so it was basically 36 or 37 reps for each of the above. You couldn't do your run until your partner was finished with his reps and your total was 75.

Crossfit 9-9-2009 WOD (No Name)

Workout:

• Warmup

21 / 15 / 9 of:

• OHS @ 95lbs
• Box burpees

Time: 17:12

• 800 Meter run

Time: 5min - I was waaayy tired.

Crossfit 9-7-2009 WOD (No Name)

Workout:

• Warm up (800 Meter Run)

10,9,8,7,6,5,4,3,2,1

• Push press @ 95lbs
• Knees to elbows

Time: 19:12

400 Meter run

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.