Crossfit 12-16-2009 WOD (Grace)

Workout:

• Warmup + 800 Meter Run

Grace:

• 30 clean and jerk for time

Time: 7:20 @ 105 lbs - this was light and I should have gone 115 lbs or 135 lbs.

Next we did intervals of dead lifts and 200 meter runs, 200 meter run / 21 reps / 200 meter run / 15 reps / 200 meter run / 9 reps

• Dead Lifs @ 105 lbs
• 200 Meter Run

Time: No Time - again, this was light weight.

Crossfit 12-14-2009 WOD (No Name)

Workout:

• Warmup

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

• KB Swings
• Knees to Elbows

Time:  I got to Kneeds to Elbows on Round 4 and they cut off at 12 min

• 3 400 Meter Sprints - 1:47, 1:51, 1:53

Legs were dead after yesterdays 10.2 mile run.

Home Exercise 12-13-2009 10 Mile run at Town Lake

Workout:

• 10.2 Mile Run at Town Lake

Time: Not sure, I was testing runkeeper pro on my iPhone and had some areas that it "paused" in, skewing my time.  I know I had to stop a few times to finish towards the end.

Here's a map of the run:

Town Lake Map

Crossfit 12-11-2009 WOD (no name)

Workout:

• Warmup

5 rounds for time of:

• 100 ft Lunges with 45 lbs Plate overhead
• 30 Box Jumps - 20 inches

Time: I got to jumps on last round, around 10 and got cut off at 20 minutes.  Not very impressed with my performance today.  I just didn't have it.

• 8 rounds of Tabata Push Ups

Results: 6 was lowest round

Crossfit 12-10-2009 WOD (No Name)

Workout:

• Warmup

5 Rounds of:

• Pull Ups - As many as you can do in 1 minute
• Burpees - As many as you can do in 1 minute
• Ground to Overhead @ 115 lbs - As many as you can do in 1 minute

This was my first crossfit workout at the Dell gym, it does draw attention...

• 3 Rounds of bench press @ 135 lbs
• 3 Rounds of Sit Ups - 25 each round
  

Crossfit 12-9-2009 WOD (CFE)

Workout:

• Warmup

This was my first Crossfit Endurance Workout.  We practiced running moving the feet in a circular motion - heel to rear, ball of foot to mid-foot.

We ran intervals of:

60-50-40-30-20-10-20-30-40-50-60 Seconds running and 20 seconds walking in between each run.

Gym - 12-8-2009 Shoulders / Triceps

Workout:

Circuit training in sets -

10-9-8-7-6-5-4-3-2-1 of:

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

Then I did a set of:

• Cable tricep extentions @ 75 lbs
  

Crossfit 12-7-2009 WOD (No Name)

Workout:

• Warmup

20 Minute Amwrap of:

• Front Squat @ 115lbs
• 15 Pushups

I finished 9 rounds

Gym 12-4-2009 - Chest / Biceps

Chest Workout:

3 rounds of 10:

• Flat Bench @ 135 lbs
• Flat Bench @ 155 lbs
• Flat Bench @ 175 lbs
• Flat Bench @ 155 lbs
• Flat Bench @ 135 lbs
  

3 rounds of 9:

• Decline Bench @ 135lbs
• Incline Dumb bell @ 35lbs, 40lbs, 45lbs
  

Bicep Workout:

 4 rounds of 9:

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

Crossfit 12-2-2009 WOD (Total)

Workout:

• Warmup

Finished Total with deadlift

• 1 @ 250 lbs
  
• 1 @ 255 lbs
  
• 1 @ 265 lbs
  

Total Summary:

• Press - 115 lbs
• Squat - 195 lbs
• Deadlift - 265 lbs
  

My total this time (12/2/2009) was: 575 lbs
Last time (9/2/2009): 545lbs

Crossfit 11-30-2009 WOD (Total)

Workout:

• Warmup

• Squat @ 195lbs
• Press @ 115lbs

We'll do the dead lift tomorrow.   I only went up on squat, not press.

Home Exercise 11-29-2009 7 Miles at Town Lake

Workout:

• 7 Miles at Town Lake

2 Laps

• 26:27 - Lap 1 @ 3.45 Miles
• 34:09 - Lap 2 @ 3.45 Miles

Time: 1:00:36

Crossfit 11-26-2009 WOD (5K Turkey Trot)

Workout:

• 5K Turkey Trot @ Crossfit Central

Time: 26:05

Crossfit 11-25-2009 WOD (No Name)

Workout:

• Warmup + Burpees

Team of 2 complete - 100,80,60,40,20 of:

• Lunges @ 25lbs
• Push Ups
• Push Press @ 55lbs
• Box Jumps
• Sit Ups

Time: 20 Minutes

We didn't finish, no one did.

Crossfit 11-23-2009 WOD (No Name)

Workout:

• Warmup + 5 Burpees + 25 Squat & Plank

Team Workout:

• 800 Meter Run
• Dead Lifts @ 185lbs
  
• 800 Meter Run
• Wall Balls @ 20lbs
  
• 800 Meter Run
• Pull Ups

4 Person team, you + partner.  Started out on run and while you are on run, other 2 are doing deadlifts, so forth and so on.

We got to the pull ups and he called time @ 30 min.

Home Exercise 11-21-2009 - Verns No Frills 5k

Workout:

• Verns no frills 5K @ Berry Springs park, Georgetown

Time: 27:04

Was raining, this was a offroad race, terrible.

Home Exercise 11-20-2009 5K run at Town Lake

Workout:

• 5k run at town lake

Time: 27:31

Crossfit 11-18-2009 WOD (No Name)

Workout:

Warmup +

• 5 burpees
• 3 rounds of 10 box jumps
• 3 rounds of KB swings

For time - 10,9,8,7,6,5,4,3,2,1

• Dumbell Squats @ 35lbs
• Burpees
• Dumbell Presses

Time: I got cut off at 16 minutes, I was on round 4

3 rounds of:

• Parking lot farmer walk @ 2 35lbs dumbells
• Parking lot suicides
  

Home Exercise 11-17-2009 - 7 Mile Run at Town Lake

Workout:

Did two laps around town lake today: 3.47 miles each.


Lap 1: 26:39
Lap 2: 27:55
Lap 3: 1:29 – just to get even 7 miles

Total Time: 56:04
Pace: 8:01 per mile

Gym - 11-13-2009 Chest / Biceps

Chest Workout:

3 rounds of 15:

• Flat Bench @ 135lbs

3 rounds of 9:

• Decline Bench @ 135lbs
• Incline Barbell @ 35lbs, 40lbs, 45lbs
  

Bicep Workout:

3 rounds of 9:

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

Crossfit 11-9-2009 WOD (Richard)

Workout:

• Warmup

5 Rounds for time of:

• 10 Cleans @ 115lbs (Rx was 135)
• 7 Muscle Ups (cheaters)

Time: 15:08

Home Exercise 11-8-2009 5k run at Town Lake

Workout:

• 5k Run at Town Lake
• 5k Bike Ride at Town Lake
  

Time: 26:38 - Run
Time: ~19:00 - Bike

Gym - 11-7-2009 Shoulders / Triceps

Workout:

Shoulders -

Overhead Press with Barbell

• 9 @ 95lbs
• 9 @ 115lbs
• 9 @ 115lbs

Shoulder flys

• 9 @ 20lbs
• 9 @ 15lbs
• 9 @ 15lbs

Shrugs

3 sets of:

• 9 @ 50lbs
• 9 @ 55lbs
• 9 @ 65lbs
  

Dips

• 4 sets of 10

Triceps

Cable Pull Downs with Rope

• 9 @ 55lbs
• 9 @ 65lbs
• 9 @ 65lbs

Overhead Dumbell Press

• 9 @ 30lbs
• 9 @ 35lbs
• 9 @ 40lbs

Before the workout I had my Body Fat % tested.  I'm at 12.3% Body Fat right now and 167lbs

This was my goal 3 months ago.

New Body Fat % Goal: 9%

Gym - 11-6-2009 Chest / Biceps

Chest Workout:

3 rounds of 9:

• Flat Bench - Normal workout + maxed out at 205lbs (1 rep)
  
• Decline Bench
• Chest pulls
  

Bicep Workout:

3 rounds of 9:

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

Crossfit 11-4-2009 WOD (Walter)

Workout:

• Warmup + 1 mile run (this was first time for that)

Amwrap of the following for 20 minutes:

• 2 Burpees
• 4 Pull Ups
• 6 SDHP @ 95lbs
• 8 Lunges

Time: 9 rounds

Crossfit 11-2-2009 WOD (Josey's Angel)

Workout:

• Warmup

Rounds are one minute, finish the round before the minute is up and you rest, if not, continue.

• 8 Ring Dips
• 6 Power Snatches @ 85lbs

Time: No Time, I got 7 rounds

Home Exercise 11-1-2009 Susan G. Komen 5K

Workout:

• 5K Run at the Domain

Time: 25:36

There were several thousand people running and walking this race.  I set a PR here.

http://tinyurl.com/yzkf365

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