4 Mile Run at Town Lake 9-4-2010

Workout:

• 4 Mile Run at Town Lake

Time: 43:01 minutes

Davis / Amy / Don joined, was a good run

Crossfit 9/2/2010 WOD(Finished Total)

Workout:

Warmup

• Jumping Jacks
• Air Squats
• Push ups
• Rotations
• High Knees in Place
  
• Fast Feet
• Chicken Walk (walk with both legs straight and bend forward at the hips - good back stretch)
• Punter Kicks
• 400 Meter Run (I came in second today)

Finished Total:

• Deadlift @ 185 / 245 / 275(PR)

Total: 605 lbs

Previous 2 Totals:

(12/2/2009) was: 575 lbs
(9/2/2009): 545lbs


Filler WOD (No Name)

3 Rounds

• 45 In Place Lunges with 8 pound medicine ball held out with extended arms
• 30 Push Ups
• 25 Sit Ups

I got to 3rd round before class was over

Crossfit 8-31-10 WOD(Total)

Workout:

• Warmup

Calculate total weight lifted:

• Press @ 125
• Back Squat @ 205
• Dead Lift - Didn't do, no one did
  

8/29/2010 - 5k Run at Town Lake

Workout:

• Stretched
• 5K run around Town Lake

Time: 29:50

I will pick up the pace next week.

Gym 8-28-2010 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

Crossfit 8-26-10 WOD(No Name)

Workout:

• Warmup

24-14-4-14-24

• Box Jumps
• Pistols (sucky exercise...)
• KB Cleans @ 1.5 Pood

Time: Got to pistols on last 24. Cutoff was 15 min.

Crossfit 8-24-10 WOD(No Name)

Workout:

• warmup

10 rounds for time:

• 7 KB high swings 16K
  
• 5 burpees

Time: 12:34

8/22/2010 - 5k Run at Town Lake

Workout:

• Stretched
• 5K run around Town Lake

Time: 29:40

Crossfit 8-19-10 WOD(No Name)

Workout:

• Warmup: Kart Wheels, normal warmup, 400M run (I normally come in 3/15 each time)

1 Rounds for time:

• 45 Toes to Bar
• 30 Floor Benchpress @ 80lbs
• 100M Lunges @ 80lbs
• 45 Toes to Bar

Time: 21:02

8/14/2010 - Bike Ride at Town Lake

Workout:

• Slow bike ride with Matt for the 3.4 mile loop around town lake, and some swimming at barton springs. Was slow and fun.
  

Crossfit 8-17-10 WOD (No Name)

Workout:

• Warmup, Handstand walks, kart wheels, etc...

3 Rounds for time:

• 10 Front squats @ 95lbs
• 5 muscle ups
• 10 Push Press @ 95lbs

Time: 11:24

Crossfit 8-12-10 WOD (No Name)

Workout:

• Warmup
• 400 Meter Run, 200 Forward / 200 Backwards, Kartwheels, Prisoner Squats forwards and backwards

3 Rounds for Time:

• 400 Meter Row
• 21 Toes to Bar
• 21 KB Cleans @ 20 Pood

Time: 21:00

Crossfit 8-10-10 WOD (Elizabeth)

Workout:

• Warmup, with prisoner squats and kart wheels - it's been a while since i've done a kart wheel

Elizabeth -

1st Round:

• 21 Cleans @ 135lbs (Rx)
• 21 Ring Dips

2nd Round:

• 15 Cleans @ 135lbs (Rx)
• 15 Ring Dips

Now, what I did? Weak. I started at Rx and quickly dropped weight, barely got to second round.

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