Gym - 12/23/2010 - Chest and Biceps

Workout:

• 4 sets of Bench Press @ ~ 145 - 155lbs
• 3 sets of Incline Bench @ 95-125lbs
• 3 sets of cable crosses
• 3 sets of straight bar curl @ 45- 55lbs
• 3 sets of alternating dumbell curls 25-35lbs
  
• 3 sets of cable concentration curls

Gym 12/21/2010 Triceps and Shoulders

Workout:

• 3 rounds of 9 dips
• 3 rounds of nose breaker tricep extentions
• 3 rounds of tricep pulldowns
• 3 rounds of push press @ 45-85 lbs
• 3 rounds of dumbell press @ 25-35 lbs
• 3 rounds of SDHP
  

11/13/2010 - 1 Hour of canoe and 3.1 Mile bike ride

Workout:

• Canoe ride around Town Lake
  
• 3.1 Mile bike ride

Gym 12/16/2020 - Chest / Biceps

Workout:

• 4 sets of Bench Press @ ~ 145 - 155lbs
• 3 sets of Incline Bench with dumbells @ 35-50lbs
• 3 sets of cable crosses
• 3 sets of straight bar curl @ 45- 50lbs
• 3 sets of alternating dumbell curls
• 3 sets of concentration curls
  

12/12/2010 - 10 Mile Run Town Lake

Workout:

• 10 Mile Run @ Town Lake

Time: 1:37

First run in these new shoes, Nike First + shoes. They are incredibly light.

Crossfit 12/9/2010 WOD(No Name)

Workout:

• Warmup

3 Rounds for Time of:

• 200 Meter Run with 45lb Plate
• 200 Meter Run without 45lb Plate
• 30 Box Step Ups with 45lb Plate

Time: 14:36

Tabata:

8 rounds of 20 seconds on, 10 seconds off of:

• Squat with 45lb Plate

Results: greatest round: 11, Lowest Round: 10

So was pretty consistent

Crossfit 12/7/2010 WOD(No Name)

Workout:

• Warmup

5 Rounds for Time of:

• 6TGU (Turkish Getups) @ 35lbs
• 12 Sprawl & High Lift with KB
• 2 Sidewalk to sidewalk shuffle

Time: 18:45

12/5/2010 - 1 Mile run and 7 Mile Run at Town Lake

Workout:

• One mile timed run

Time: 6:57 (PR)

• 6.6 Mile Run

Time: 1:05

Was 42 degrees outside. Cold run.

One Mile History:

• 9/19/2009 - 7:56
• 1/16/2010 - 7:13
• 12/5/2010 - 6:57

Steady progress. I'd like to hit a 6:30 mile.

Crossfit 12/3/2010 WOD(No Name)

Workout:

• Warmup
• 800 Meter Run

Kettlebell Ladder:

• 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 @ 20KG

Time: 7:45

Tabata @ 8 Rounds:

• 20 seconds on of sprints
• 10 second rest
• 20 seconds on of burpees
• 10 seconds rest
  

Crossfit 12/2/2010 WOD(No Name)

Workout:

• Warm Up

21-18-15-12-9-6-3 of:

• BB Thrusters
• SDHP
• Push Ups

Time: 17:04

Crossfit 12/1/2010 WOD(Total)

Workout:

• Warmup

For max:

• Dead Lift x 8-5-3-1-1-1

Max: 285

Total Total: 120 + 215 + 285 = 620

Total History:

9/2/2009: 545
12/2/2009: 575
9/2/2010: 605
12/2/2010: 620

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