Crossfit 10/28/2010 WOD(No Name)

Workout:

• Warmup

2 Rounds for Time:

• 500 Meter Row
• 30 Wall balls @ 24lbs
• 20 ball slams @ 6lbs

Time: 11:15

Crossfit 10/26/2010 WOD(CC Flyers)

Workout:

• Warmup
• Band stretches for OHS's

WOD (CC Flyers - New baseline) 3 Rounds for Time:

• 400 Meter Run
• 21 Box Jumps
• 12 OH Squats @ 75lbs

Time: 14:03

I did this WOD on 8/3/2010. At the time, I finished in 14:06 @ 65lbs, so this time, a little bit faster and more weight.

10/24/2010 - 7 mile Run at Town Lake

Workout:

• 7 Mile Run around Town Lake

Time: 1:19:23

Slow run again, mile 6 was slow. I think it was because of all the squats I did at the UTB workout on Saturday.

I need to choose between long distance running and crossfit.

Crossfit 10-23-10 WOD(UTB)

Workout:

• Warmup with Zach and Randal
• ladder steps, PVC rotations, typical warmup

WOD #1 Amwrap for 8 minutes (20 seconds - 10 seconds rest):

• KB Squat
• Push Ups

WOD #2 7 man relay with medicine ball, 100 yard run:

• Run with medicine ball

WOD #3 7 man relay with medicine ball, 5 med ball power smashes, 100 yard run:

• Power smashes / run

Was a good workout. First time for UTB for me.

Crossfit 10/21/2010 WOD(No Name)

Workout:

• Warmup (I have won the 400 meter every go for last couple weeks)

Skills:

5 rounds of 3 Thrusters:

• 3 @ 95lbs for 3 sets
  
• 3 @ 115lbs for 2 sets

WOD - Amwrap 12 minutes:

• 50 Ft lunges @ 45lbs
• 5 Muscle Ups

Time: 4 Rounds

Zach said you require the ability to do 4 dead hang pull ups and 4 proper ring dips before you can do one muscle up. I can do both, but I didn't try for a proper muscle up, they were all scaled down.

Next time I will try, I think I can do it.

Crossfit 10/19/2010 WOD(No Name)

Workout:

• Warmup

5 Rounds for time -15 Min:

• 200 Meter Run
• 20 Box Jumps
• 10 Press @ 65lbs

Time: Got to Round 4 Press's. I was close.

Finished that early, so we did:

• Planks - 1 Minute
• Leg raises - 1 minute
  

10/17/2010 - 10 mile Run at Town Lake

Workout:

• 10 Mile run at Town Lake

Time: 1:39:00

Much faster than last weeks 10 miler.

Crossfit 10/14/2010 WOD(No Name)

Workout:

• Warmup

Skills:

• 5 Rounds of snatch @ 45 lbs and 65 lbs

WOD 10 rounds for time:

• SOTS Squats of 5
  
• burpees

Time: 9:12

SOTS Squats are when you snatch the wieght over your head and rest the barbel on your back, then you squat, then you military press the weight over your head 5 times while squatting. It was a great exercise. Tough to keep balance pressing while squatting, but was good.

Crossfit 10/12/2010 WOD(No Name)

Workout:

• Warmup

For time - All kettlebell:

• 10 front squats with KB each hand
• 20 KB Cleans
• 30 KB Snatch
• 40 Push Ups
• 50 KB Swings
• 40 Push Ups
• 30 KB Snatch
• 20 KB Cleans
• 10 front squats with KB each hand

Time: I got to go down the latter and hit 30 KB snatch. TBH, i didn't even want to be working out today, just one of those days.

10/9/2010 - 10 mile Run at Town Lake

Workout:

• 10 Mile loop at Town Lake w Davis and David

Time: 1:49

I had to stop and walk on and off for the last 2 miles. I had total leg fatigue because I did front squats Thursday and Friday, then this run on Saturday.

Crossfit 10/8/2010 WOD(No Name)

Workout:

Skills: Front Squat -

• 8 / 5 / 5 / 3 / 3 / 3 @ 135lbs
  
• I took it easy today because I did this yesterday

6 Minute Amwrap of:

• 5 HSPU
  
• 15 Pull Ups
• 25 Double Unders

Rounds: 1 and then started on pullups

Crossfit 10/7/2010 WOD(No Name)

Workout:

Skills: Front Squat -

• 5 / 5 / 3 / 3 / 3 @ 135lbs - 165lbs

Amwrap of:

• 3 Minutes of rowing
• 3 minutes of rowing rings
• 3 minutes of floor press @ 50lbs (Rx was 55, but there was none left)

Rounds: Dunno.

9/2//2010 - 7 mile Run at Town Lake

Workout:

• 7 Mile Run at Town Lake

Time: 1:04:45 - Sub 10's entire way. Was a good run.

Crossfit 9/28/2010 WOD(Cindy)

Workout:

• Warmup

As many rounds as possible in 20 minutes of:

• 5 Pull Ups
• 10 Push Ups
• 15 Lunges

Time: 13 complete Rx rounds

I'm getting better at pull ups.

9/25/2010 - 7 Mile Run at Town Lake

Workout:

• 7 Mile Loop at Town Lake

Time: 1:21:43

Very slow, but longest distance I've run since half marathon. Get back after it next weekend.

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.