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.

Gym 5-19-2010 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

Gym 5-11-2010 Chest and Biceps

Workout:

Chest Workout:

3 rounds of 10:

• Flat Bench 5 sets of 10 @ 145
  
• Incline Bench 3 sets of 9 @ 50 lbs
  
• Cable crossovers @ 95 lbs

Bicep Workout:

4 rounds of 9:

• Alternating dumbell curls
• Curved bicep curls
  
• Concentration cable Curls

Gym 5-3-2010 Shoulders and Triceps

Workout:

Shoulders:

• clean / push press * 3 sets of 9 @ 115 lbs
• Dumbell press * 3 sets of 9 @ 35, 40, 45 lbs
• Farmers carry * 3 @ 40, 45, 50 lbs (walked around the gym)
• Kettle Bell upright row * 3 sets @ 2 poods

Triceps:

• Kettle Bell kickbacks * 3 sets @ 1/2 pood
• Cable pulldowns * 3 sets
• Dips * 5 sets @ body wieght

Abs:
Ab Roller

Gym 5-2-2010 Chest and Biceps

Workout:

Chest Workout:

3 rounds of 10:

• Flat Bench 3 sets of 10 @ 145
  
• Incline Bench 3 sets of 9 @ 50 lbs
  
• Cable crossovers @ 95 lbs

Bicep Workout:

4 rounds of 9:

• Alternating dumbell curls
• Straight barbell curls
  
• Concentration cable Curls

Gym 4-29-2010 Chest and Biceps

Workout:

Chest Workout:

3 rounds of 10:

• Flat Bench 3 sets of 8 @ 135, 155, 165
  
• Decline Bench 3 sets of 9 @ 135, 145 lbs each
• Cable crossovers @ 95 lbs

Bicep Workout:

4 rounds of 9:

• Alternating dumbell curls
• Straight barbell curls
  
• Concentration cable Curls

This was a quick workout as I only had 30 minutes...

Gym 4-28-2010 Shoulders and Triceps

Workout:

Shoulders:

• clean / push press * 3 sets of 9 @ 115 lbs
• Dumbell press * 3 sets of 9 @ 35, 40, 45 lbs
• Farmers carry * 3 @ 40, 45, 50 lbs (walked around the gym)
• Kettle Bell upright row * 3 sets @ 2 poods

Triceps:

• Kettle Bell kickbacks * 3 sets @ 1/2 pood
• Cable pulldowns * 3 sets
• Dips * 5 sets @ body wieght

Abs:

• 4 sets of 25 situps
  

Gym 4-22-2010 Chest and Biceps

Workout:
Chest Workout:

3 rounds of 10:

• Flat Bench 5 sets of 8 @ 125, 135, 155, 175, 185
  
• Incline Bench 3 sets of 9 @ 115, 135, 135lbs each
• Cable crossovers @ 95 lbs

Bicep Workout:

4 rounds of 9:

• Alternating dumbell curls
• Curved bicep curls
  
• Concentration cable Curls

Gym 4-15-2010 Shoulders and Triceps

Workout:

Shoulders:

• Barbell front raises * 3 sets of 9 reps @ 35lbs
• Push press * 3 sets of 9 reps @ 65lbs
• Dumbell raises for shoulders * 3 sets of 9 reps @ 15lbs

Triceps:

• Nose Breakers * 3 sets @ 55 - 75 lbs
• Cable pulldowns * 3 sets @ 75lbs
• Dips * 3 sets@ 25lbs (I added weight with a belt)
  

Abs:
3 sets * 20 reps

Gym 4-13-2010 Back and Abs

Warmup:

• Jump Rope - 3 sets of 50

Workout:

Back -

• Deadlift - Light at 3 sets of 10 @ 135lbs (I know better than to overdo deadlifts now)
• Standing Kettle Bell Rows - 3 sets of 10 @ 20lbs per KB
• Back extensions - 3 sets of 10

Abs -

• Situps on the machine 3 sets of 15 @ 75lbs
• Incline situps 3 sets of 20 @ no wieght
• Incline situps 3 sets of 15 with 25lb wieght
  

Gym 4-12-2010 Chest and Biceps

Workout:
Chest Workout:

3 rounds of 10:

• Flat Bench @ 135 lbs
• Incline Bench w/ Dumbells @ 35-50lbs each
• Decline Bench @ 135 lbs

Bicep Workout:

4 rounds of 9:

• Straight Barbell curls @ 45 lbs, 55 lbs, 65 lbs, 70 lbs
  
• Alternating dumbell curls
• Concentration Curls

I was in a huge hurry this time. The good thing is that the gym is basically in the same building. I have no excuse not to go.

Home Exercise 4-11-2010 10 Mile Bike Ride at Town Lake

Workout:

• 10 Mile bike ride around Town Lake with Laura
• 1 5 mile loop, 2 3 mile loops

Time: Dunno, was fun though

Gym 4-7-2010 Shoulders and Triceps

Workout:

Shoulders:

• Dumbell press for shoulders * 3 sets of 9 reps @ 35lbs
• Push press * 3 sets of 9 reps @ 65lbs
• Dumbell raises for shoulders * 3 sets of 9 reps @ 15lbs

Triceps:

• Pulldowns * 3 sets @ 55 - 75 lbs
• Kettlebell kickbacks * 3 sets @ 10lbs
• Dips * 3 sets

Abs:

• 3 sets * 20 reps
  

Gym 4-5-2010 Chest / Biceps

Workout:

Chest Workout:

3 rounds of 10:

• Flat Bench @ 135 lbs
• Incline Bench w/ Dumbells @ 35-50lbs each
• Decline Bench @ 135 lbs

Bicep Workout:

4 rounds of 9:

• Straight Barbell curls @ 45 lbs, 55 lbs, 65 lbs, 70 lbs
  
• Alternating dumbell curls
• Concentration Curls

Home Exercise 4-4-2010 Bike Town Lake

Workout:

• 10 Mile bike ride around Town Lake

Time: 57:30

Gym 3-15-2010 Chest / Biceps

Workout:

Chest Workout:

3 rounds of 10:

• Flat Bench @ 135 lbs
• Incline Bench w/ Dumbells @ 35-50lbs each
• Decline Bench @ 135 lbs

Bicep Workout:

4 rounds of 9:

• Straight Barbell curls @ 45 lbs, 55 lbs, 65 lbs, 70 lbs
  
• Alternating dumbell curls
• Concentration Curls

Home Exercise 3-14-2010 Run / Bike Town Lake

Workout

• 5K run
• 10 Mile Bike Ride
• Zilker Park Kite Festival - Lots of walking and carrying the kids

Gym 3-9-10 Legs

Workout:

3 sets of 10

• Back Squats @ 135lbs - Light, but I haven't done these in a while
• Seated thigh extensions
• Seated Calf extensions

Home Exercise 3-6-2010 Trail Setter 5K

Workout:

• Trail Setter 5k at Cedar Park

Time: 23:58

Home Exercise 3-6-2010 10 Mile Bike Ride at Town Lake

Workout

• 10 Mile Bike Ride Around Town Lake

Time: 54:23

Home Exercise 2-28-2010 5k Bike Ride at Town Lake

Workout:

• 2 5K rides around Town Lake

Time: 42:05 for first ride
Time: 40:51 for second ride

This was Julia's second trip to Town Lake, she was much faster this time.

Home Exercise 2-27-2010 5k run at Town Lake

Workout:

• 5K Run at Town Lake

Time: 25:14

I'm starting to consistently stay under 26 minutes now.

Home Exercise 2-21-2010 5k Bike Ride at Town Lake

Workout:

• 5K Bike Ride with Julia

Time: Slow, it was her first time riding around Town Lake

Home Exercise 2-14-2010 Austin Half Marathon

Workout:

• Austin Half Marathon - 13.1 Miles

Time: 2:03 Minutes

Home Exercise 2-7-2010 8 Mile run at Town Lake

Workout:

• 8 Mile run around Town Lake

Time: 1:10 Minutes

Home Exercise 2-6-2010 5K

Workout

• 5K run at Town Lake

Time: 24:56

Gym 2-4-10 Chest / Biceps

Workout:

Chest Workout:

3 rounds of 10:

• Incline Bench @ 135 lbs
• Incline Bench @ 135 lbs
• Incline Bench @ 135 lbs

3 rounds of 9:

• Flat @ 135

3 Rounds of 9:

• Cable Pulls - Chest
  

Bicep Workout:

4 rounds of 9:

• Straight Barbell curls @ 45 lbs, 55 lbs, 65 lbs, 70 lbs
  
• Alternating dumbell curls
• Concentration Curls

Home Exercise 2-2-2010 6 Mile Run at Town Lake

Workout

• 2 3.45 Mile Loops Around Town Lake

Time: Loop 1 - 26:48
Time: Loop 2 - 28:37

Gym 2-1-10 Shoulders / Triceps

Workout:

• Press @ 65 lbs
• Shoulder Shrugs @ 50 lbs
• Dips

• Cable tricep extensions @ 75 lbs
• Nose Breakers