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
  

Home Exercise 1-30-2010 One Mile for Time / Intervals

Workout:

This was a track workout, intervals.

• one lap for warmup
• one mile for time
• one lap for rest
• 3 laps for time
• 1 lap for rest
• 2 laps for time
• one lap for rest

Total distance was > 5 Miles

Gym 1-27-10 Chest / Biceps

Workout:

Chest Workout:

3 rounds of 10:

• Flat Bench @ 135 lbs
• Flat Bench @ 185 lbs
• Flat Bench @ 185 lbs
• Flat Bench @ 165 lbs
  

3 rounds of 9:

• Incline @ 135
• Incline @ 135
• Incline Dumb bell @ 45lbs
  

Bicep Workout:

4 rounds of 9:

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

Home Exercise 1-24-2010 6 Mile Run at Town Lake

Workout:

• 4.65 Mile Run at Town Lake

Time: 45:13

Home Exercise 1-23-2010 5k Run and 10.2 Mile Bike at Town Lake

Workout:

• 5k Run at Town Lake
• 10.2 Mile Bike ride with Laura
  

Time: 26:05 - Run
Time: 1:25:00 - Bike

Crossfit 1-22-10 WOD(no name)

Workout:

• Warmup

6 Rounds of 30 Seconds on and 30 Seconds Off:

• Row
• Box Jump
• Plyo Push Ups

Time: No Time

Extra:8 Rounds of Habata Sit Ups

Crossfit 1-20-10 WOD(no name)

Workout:

• Warmup

3 Rounds for time:

• 400 Meter Run
• 30 KB Swings
• 30 Burpees

Time: 20 Minutes

Home Exercise 1-17-2010 10 Mile Run at Town Lake

Workout:

• 10 Mile run at Town Lake

Time: 1:39:45

My Runkeeper Link.

Home Exercise - 1 Mile Timed Run

Workout:

• 1 Mile - Timed

Time: 7:13

Home Exercise 1-14-2010 6 Mile Run at Town Lake

Workout:

• 6 Mile Run at Town Lake

Time: 53:04

Crossfit 1-13-10 WOD(no name)

Workout:

• Warmup + run to the end of road, close to 1 mile

Amwrap of:

• 9 ring dips
• 6 pull ups
• 3 burpees

Time: As many rounds in 20 minutes as possible.  I did 9 Rx.

Crossfit 1-11-10 WOD(no name)

Workout:

• Warmup + 10 Burpees

• 5, 5, 5, 5, 5, 5 Thrusters @ 95Lbs

Time: There was no time.  I did all the reps though.

Home Exercise 1-10-2010 5 Mile Run at Town Lake

Workout:

• 5 Mile Run at Town Lake

Time:  41:09

 Improved by time by ~ 5 minutes since yesterdays run.

Home Exercise 1-9-2010 5 Mile Run at Town Lake

Workout:

• 5 Mile Run at Town Lake

Time:  45:20

Crossfit 1-7-10 WOD(no name)

Workout:

• Warmup

Shuttle Runs

• 5 Rounds of shuttle runs in the garage

10 Rounds of:

• Box Jumps
• KB Swings
• KB Cleans
• Squat Jumps

Time: 20 Minutes

Gym 1-7-2010 Chest / Biceps

Workout:

Chest Workout:

3 rounds of 10:

• Flat Bench @ 135 lbs
• Flat Bench @ 165 lbs
• Flat Bench @ 165 lbs
• Flat Bench @ 135 lbs
  

3 rounds of 9:

• Decline @ 135
• Decline @ 135
• Decline @ 165
  
• 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
• Concentration Curls
  

Crossfit 1-4-10 WOD (Angie)

Workout

• Warmup

• 100 each of: Push Ups / Sit Ups / Squats / Pull Ups

Time: 20 minutes.  I didn't finish the pull ups.  I got ~ 20 of them.

This was my first workout since mid December.

Home Exercise 1-3-2010 5k Run at Town Lake

Workout:

• 5k Run at Town Lake

Time: 26:11

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