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

Home Exercise 3-14-2010 Run / Bike Town Lake

Workout

• 5K run
• 10 Mile Bike Ride
• Zilker Park Kite Festival - Lots of walking and carrying the kids

Gym 3-9-10 Legs

Workout:

3 sets of 10

• Back Squats @ 135lbs - Light, but I haven't done these in a while
• Seated thigh extensions
• Seated Calf extensions

Home Exercise 3-6-2010 Trail Setter 5K

Workout:

• Trail Setter 5k at Cedar Park

Time: 23:58

Home Exercise 3-6-2010 10 Mile Bike Ride at Town Lake

Workout

• 10 Mile Bike Ride Around Town Lake

Time: 54:23

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.