7/31/2013 - Gym - Shoulders, 2 mile run

7/30/2013 - Gym - Chest / Biceps

7/29/13 - Gym - Legs

7/28/2013 - Ran 5 Miles - Town Lake

7/27/2013 Gym, Shoulders / Triceps

7/26/2013 - Gym, 100 jump ropes + chest + biceps

10/28/2012 - Town Lake 10 Miles - 1:33:22

10/21/2012 - 10 Mile - Town Lake - 1:48:32

10/17/2012 5k 24:45 Woodward xFit

10/14/2012 - 10 Mile - Town Lake - 1:45:54

10/3/2012 - "Total" Crossfit

Total Total: 125 + 225 + 305 = 655

Total History:

10/3/2012: 655
9/2/2009: 545
12/2/2009: 575
9/2/2010: 605
12/2/2010: 620

9/18/2012 5K 24:50 Lake Pflugerville

9-16-2012 7.4 Miles Town Lake 1:05

9-1-2012 5k 28:45

8-26-2012 5k

26.17 town lake

WOD - Overhead Snatch

BRUTAL.  First day back is always hard.

warmup:
400 meter intervals
20 KB swings

5 Rounds for Time:
Overhead Snatch x12
Push ups x10

2 Min of double-unders

Back in Business

I signed up at Woodward Crossfit today.  Going to go 3 times a week for as long as I can.

1/9/2010 - 4.3 Mile Run Town Lake

Workout:

• 4.3 Mile Run at Town Lake

Time: 44:32

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.