Crossfit 9/23/2010 WOD(No Name)

Workout:

• Warmup

Amrap, 8 rounds for 20 seconds:

• Pull Ups
• Lunges
• Wall Balls @ 20lbs

Complete all 8 rounds of each exercise before moving to next.

We finished that quick, so we did some "Floor Barbell Presses", basically benchpressing off the floor. Makes no sense to me.

5 sets of 5 - Floor Barbell Presses w/partner

• 1st Set @ 135
• Last 4 sets @ 185

I freaking hurt my back doing this. Not benching, but deadlifting the weight up for my partner: tired from WOD, not paying attention, in a hurry. Recipe for disaster. I'm not doing that Floor Barbell Press again.

Crossfit 9/21/2010 WOD(No Name)

Workout:

• Warmup

Skills:

• Dumb Bell Squat / Clean form practice @ 45lbs per dumbbell

Amrap - 7 Rounds (30 seconds per round), as many reps per round as you can

• Dumbbell Squat / Clean @ 35lbs
• Ring Push ups

Total: I dunno, I didn't write that down, I think I averaged 5/10 per round. I will say that I had to stop doing the ring push ups, had a sharp pain in my right shoulder, like the cuff or something. When I dropped to regular push ups, no pain at all. Something about stabilizing the rings that killed it. And obviously we didn't warm up our shoulders correctly.

Crossfit 9-18-10 Handstand Seminar

Workout:

Warmup:

• Typical Crossfit Warmup - No Run, but with these additions:
  

• Grid warmup (hands on ground, feet on ground, facing up - swap opposite hands and feet, was good for coordination)
• Wrist warmup (vanderlei silva wrist roll, both directions)
• Wrist warmup (on knees with hands on ground, putting more pressure on wrists and moving side to side, then plank up and repeat)
• Shoulder circles (palms up, palms down, palms vertical - small and large circles)

Handstand Workout:

• front flips on mats, to demonstrate how to roll out of a failed handstand
• balancing both hands - place elbows in pockets at inside of knee - if you fall forward, let your head hit and teeter back
  
• wall walks (first time for me)
  
• Triangle handstands - hands on ground, head in front of hand 6-12 inches, stand feet up
• wall kick ups (worked on form, take sprinter stance, kick up one leg at a time - be graceful)
• rubber band handstands (strap in and place hands on floor, kick up and wrap leg around band - get vertical)
• wall kick ups (this time get used to removing one foot from wall, then both feet from wall)

Parallettes Workout:

• Tuck, knees together, tucked into chest, rocking in a controlled motion back and forth (seemed good for core)
• High tuck (rock farther upwards)
• L-Sit (very difficult)
• In and Outs (kick feet in front and behind in a controlled motion
• Straight Planks - I've always wanted to do this. I did them well. It's easier to do them with parallettes than the floor because of the wrists.
  
• Split leg planks

Overall I thought it was a good seminar, very basic common sense stuff that's sometimes better explained by someone who knows what they are talking about.

It did not help that I ran 5 miles right before this workout.

9/18/2010 - 5 Mile Run at Town Lake

Workout:

• 5 Mile Run at Town Lake

Time: 51:04

Was a fairly good run. I got turned around because of construction and a detour and it added a mile to my run...

Crossfit 9/16/2010 WOD(No Name)

Workout:

• Warmup

Skills:

3 rounds 5 OHS (Over Head Squat) :

• OHS @ 95lbs
  

10 Minute Amrap of:

• 10 Pistols
• 5 Clean and Jerk @ 115lbs

Rounds: Got to 5th round

Crossfit 9/14/2010 WOD(No Name)

Workout:

• Warmup

5 Rounds of HSPU and 30 Box Jumps

• 10/30
• 8/30
• 6/30
• 4/30
• 2/30

Time: I went 12:35 (Cutoff was 12:00) I Rx'd the HSPU's.

Looking forward to Randy's handstand seminar this weekend.

9/12/2010 - 5k Run at Town Lake

Workout:

• 5K Run at Town Lake

Time: 28:24

After yesterdays terrible run, this was much better.

Gym 9-11-2010 Chest and Biceps

Workout:

Chest Workout:

4 rounds of 10:

• Flat Bench 5 sets of 10 @ 135, 10 @ 135, 10 @ 155, 10 @ 135
  
• Incline Bench 3 sets 10 @ 125
  
• Cable crossovers @ 95 lbs

Bicep Workout:

4 rounds of 9:

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

Weight Today: 162 Lbs - No Shoes / Shirt

9/11/2010 - 4 Mile Run at Town Lake

Workout:

• 4 Mile Run at Town Lake

Time: 42:08

Thoughts: Not a good run. Ran with Davis / Amy and Richard. I kept up with Davis for first mile: 8:24, and then my legs gave way and made for a slow 3 remaining miles.

Crossfit 9/9/2010 WOD(No Name)

Workout:

• Warmup

Skills -

5 sets of 3 Push Press:

• 1st set @ 95lbs
• 2nd set @ 105lbs
• 3rd set @ 115lbs
• 4th set @ 125lbs
• 5th set @ 135lbs (was hard but i got it)

5 rounds for time:

• 15 Pull Ups
• 15 Hip Extensions
• 200 meter run

Time: I got to the start of round 4. I did all my pull ups Rx, so 45 pull ups for me, that was pretty good.

Crossfit 9/7/2010 WOD(No Name)

Workout:

• Warmup

Skills:

• Turkish Get ups - 3 on each side @ 16KG

5 Rounds for time of:

• 30 Sit Ups
• 20 KB Swings @ 24KG
• 10 KB Clean and Press @ 24KG

Time: Got to start of Round 3

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