Gym 11/29/2010 Biceps

Workout:

3 Rounds of 10:

• Dumbell Curls @ 25,30,35
• Preacher Curls
• Concentration Curls
• Dips
  

I just wanted to get in a arm workout.

Crossfit 11/30/2010 WOD(Total)

Workout:

• Warmup

Total Press and Squat (8-5-3-1-1-1)

• Squat: 135,165,185,215,210,210
• Press: 95,105,115,130(f),120,120

11/28/2010 - 7 mile Run at Town Lake

Workout:

• 7 Mile Run at Town Lake

Time: 1:06

Crossfit 11/24/10 WOD(Turkey Trot)

Workout:

21 - 15 - 9 of:

• KB Swings @ 20 Pood
• Sit Ups
• 3.1 Mile Run

Time: 27:04 for run, without KB & Sit Ups included

Was a nice Thanksgiving workout.

Crossfit 11/24/2010 WOD(No Name)

Workout:

• Warmup

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

• Inverted Burpees
• Toes to Bar

Time: I got to round 2 @ 10 min.

Crossfit 11/23/2010 WOD(No Name)

Workout:

• Warmup

10 Rounds for Time of:

• 2 Clean Squats @ 135lbs
• 4 HSPU
• 8 Pull Ups

Time: Got to round 6

11/21/2010 - 5 mile Run at Town Lake

Workout:

• 5 Mile Run at Town Lake

Time: 46:45

11/13/2010 - 5k Run at Pflugerville Lake

Workout:

• 2.91 Mile Run @ Pflugerville Lake

Time: 26:11

Crossfit 11/11/2010 WOD(No Name)

Workout:

• Warmup - Today it was split warmup; we pushed butchers @90lbs and warmed up

Skills:

• 5, 5, 3, 3, 1, 1, dead hang Pull ups, go weighted if you can, I didn't.

3 Rounds for time of:

• 12 Deadlifts @ 185, Rx was 225
• 25 Push Ups

Time: 8:23

4 Rounds of:

• 50 Sit Ups
• 20 Sprawls
• 50 Lunges

Time: No one finished, was just a gap filler, I finished 1 round

Crossfit 11/10/10 WOD(No Name)

Workout:

• Warmup - I was late, all I got in was 20 burpees and 400 Meter run

7 Rounds for time:

• 5 Burpees
• 10 Toes to Bar
• 15 KB Swings @ 20KG

Time: 17:41

Crossfit 11/5/10 WOD(No Name)

I did a drop in workout at Crossfit Texas - based out of Pflugerville. Evaluating it to see if I want to switch from crossfit Central to here. It only takes 6 minutes to drive to xFit Texas, 35-40 to xFit Central.

Workout:

• No Warmup

1st WOD, 2 Rounds of:

• 200 Meter Run
• 10 wall squats
• 10 situps
• 10 pushups
• 200 meter row

Time: No Time

2nd WOD, 1 Round with partner of:

• 50 medball situps each (legs locked)
• 200 Meter tire flip (this tire was huge)
  
• 50 total assisted HSPU
• 200 Meter Partner carry

Time: 17:45

Overall, was a decent workout, but no warmup or cool down.

• 
  

Crossfit 11/4/2010 WOD(No Name)

Workout:

• Warmup

3 Rounds for Time (15 Minute cutoff):

• 15 Inverted burpees
• 9 Front Squats @ 135lbs
• 21 Pull Ups

Time: DNF - got to beginning of 3rd round

Crossfit 11/2/2010 WOD(No Name)

Workout:

• Warmup

Skills:

• HSPU x 5

WOD:

• 2000 Meter Row
• Dead Lifts @ 225lbs - as many as you can get - I got 10 or 11.
  

Scoring:

Take 5 seconds off your rowing time for every deadlift you get, and that's your final time.

Time: 8:15

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.