Gym - 10-30-2009 Shoulders / Triceps

Workout:

Shoulders -

Overhead Press with Dumbells

• 9 @ 35lbs
• 9 @ 40lbs
• 9 @ 45lbs
• 9 @ 50lbs

Shoulder flys

• 9 @ 12lbs
• 9 @ 15lbs
• 9 @ 15lbs

Shrugs

3 sets of:

• 9 @ 50lbs
  

Dips

• 3 sets of 10

Jump Rope

• 3 sets of 100

Triceps

Cable Pull Downs with Rope

• 9 @ 55lbs
• 9 @ 65lbs
• 9 @ 65lbs

Nose Breakers

• 9 @ 50lbs
• 9 @ 70lbs
• 9 @ 70lbs
  

Gym - 10-29-2009 Chest / Biceps

Chest Workout:

3 rounds of 9:

• Flat Bench
• Decline Bench
• Chest pulls
  

Bicep Workout:

3 rounds of 9:

• Barbell curls, curved barbell
  
• Alternating dumbell curls
• pull ups
  

~ 200 jump ropes

Home Exercise 10-27-2009 5k run at Town Lake

Workout:

• 5k Run at Town Lake

Time: 27:44

Gym - 10-26-2009 Shoulders / Triceps

Workout:

Shoulders -

Overhead Press with Dumbells

• 9 @ 25lbs
• 9 @ 30lbs
• 9 @ 35lbs
• 9 @ 40lbs

Shoulder flys

• 9 @ 12lbs
• 9 @ 15lbs
• 9 @ 15lbs

Dips

• 3 sets of 10

Jump Rope

• 3 sets of 100

Triceps

Cable Pull Downs with Rope

• 9 @ 55lbs
• 9 @ 65lbs
• 9 @ 65lbs

Overhead Dumbell Press

• 3 sets of 10 @ 30 lbs
  

Home Exercise 10-25-2009 5K Run at Town Lake

Workout:

• 5k Run at Town Lake

Time: 27:22

Gym 10-24-2009 - Chest / Biceps

Chest Workout:

3 rounds of 9:

• Flat Bench
• Incline Bench
• Cable Crosses
  

Bicep Workout:

3 rounds of 9:

• Barbell curls
• Alternating dumbell curls
• Dumbell concentration curls

~ 200 jump ropes

Crossfit - 10-22-2009 WOD (Jackie)

Workout:

• Warmup + 32 burpees

For time:

• 1000 Meter row
• 50 Thrusters @ 45lbs
• 30 Pull Ups

Time: 14:35

Crossfit 10-20-2009 WOD (Nate)

Workout:

• Warmup

Original workout:

• 2 Muscle Ups
• 4 Hand Stand Push Ups
• 8 2 pood KB swings

What we did:

• 4 Ring Dips
• 4 Pullups
• 4 Hand Stand Push Ups
• 8 2 poobs KB swings

Time: As many rounds as you can in 20 minutes, I got 5 rounds and a bit more

Home Exercise - 10-18-2009 5k Run at Town Lake

Workout:

• 5k run around town lake

Time: 28:20

Gym 10-17-2009 - Chest / Biceps

Chest Workout:

3 rounds of 9:

• Flat Bench
• Incline Bench
• Decline Bench

Bicep Workout:

3 rounds of 9:

• Barbell curls
• Alternating dumbell curls
• Cable concentration curls

~ 500 jump ropes

Crossfit 10-15-2009 WOD (Bear Complex)

Workout:

• Warmup
  

5 rounds of 7 reps of:

• Clean to Front Squat to Overhead Press to Back Squat to Overhead Press and down

Time: No Time and No prescribed weight

I did 95lbs

Crossfit 10-13-2009 WOD (Cheryl)

This is my first time crossfitting in 2 weeks and it showed.

Workout:

10 rounds of:

• 5 Pull Ups
• 10 Push Ups
• 15 Squats

In one minute intervals. If you finish that set before the minute is up, you rest. I didn't get to rest.

10 rounds of:

• Sprints / Plank

Sprint accross the parking lot and then hit the push up position. Take a knee and do burpees.

• 800 Meter Run to close out the workout.

Gym - 10-12-2009 Triceps / Shoulders

Workout:

Shoulders -

Overhead Press with Bar

• 9 @ 45lbs
• 9 @ 65lbs
• 9 @ 95lbs
• 9 @ 95lbs

Overhead Press with Dumbells

• 9 @ 25lbs
• 9 @ 30lbs
• 9 @ 35lbs
• 9 @ 40lbs

Shoulder flys

• 9 @ 12lbs
• 9 @ 15lbs
• 9 @ 15lbs

Dips

• 3 sets of 10

Jump Rope

• 3 sets of 50

Triceps

Nose Breakers

• 9 @ 35lbs
• 9 @ 55lbs
• 9 @ 55lbs

Cable Pull Downs with Rope

• 9 @ 55lbs
• 9 @ 65lbs
• 9 @ 65lbs

Sit Ups

• 3 sets of 20

Today I weighed: 171lbs

Home Exercise - 10-11-2009 5k Run at Town Lake

Workout:

• 5k run around town lake

Time: 27:17

Gym - 10-10-2009 Chest / Biceps

Workout:

Flat & Decline Benchpress -

• 9 @ 135lbs
• 9 @ 145lbs
• 9 @ 155lbs

Incline Dumbells

• 9 @ 35lbs
• 9 @ 45lbs
• 9 @ 50lbs

Biceps / Straight Bar Curl

• 9 @ 55lbs
• 9 @ 60lbs
• 9 @ 65lbs

Biceps / Alternating Dumbells

• 9 @ 25lbs
• 9 @ 30lbs
• 9 @ 35lbs

Biceps / Concentration Curls

• 9 @ 12lbs
• 9 @ 15lbs
• 9 @ 15lbs

Crossfit 9-29-2009 WOD (Angie)

Workout:

• Warmup

For time:

• 100 Pull Ups
• 100 Push Ups
• 100 Sit Ups
• 100 Squats

My time: Got to 25 squats in 25 minutes.

Gym - Triceps / Back

Workout:

3 Rounds of 9

Tricep:

• Tricep Pull Downs
• Tricep nose breakers
• Tricep one armed pulldowns

Back:

• Bent Rows
• Lat Pull Backs - Sitting

Misc:

• Sit ups
• Dips

Home Exercise (5k Run at Town Lake)

Workout:

• 5k Run around Town Lake

Time: 26:50

Gym 9-26-2009 Chest / Biceps

Workout:

Chest:
3 rounds of 9:

• Flat Bench Press @ 135
• Decline Bench Press @ 135
• Incline Barbell Press @ 60

Sit ups

Arms:

• Alternating curls @ 50
• Preacher curls @ 55
• Concentration Curls @ 12

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!