crossfit at lalanne

4/28/10 wednesday 5:30pm
@lalanne w/ chris

jog work to gym .4 miles

warmup
jump rope 5 mins
45 squat
30 pushup
15 pullup (green)

muscleups with red band for practice

strength
strict press
35
65
75
85
95
95

wod finisher
400m sandbag black
15hspu
20 pullups
25 kb swings 25#
30 situps
35 x 20" box jumps
400m sandbag black (cut out early bc of stitch)
15:46

body pump w/ challen

4/26/10 12noon @gold's gym soma
body pump w/ challen

all weights should add in the bar weight (10#?)

squats 15kg / 33#
bench press 15kg / 33#
clean & press 17kg / 37.5#
tris 12kg / 26.5#
bis 12kg / 26.5#
lunge 12kg / 26.5#
shoulder 5kg & 12kg / 11# & 26.5#
abs
stretching

(got there late, so didn't have a warm-up)

body pump at gold's gym with amy

4/24/10 10:30am @gold's gym rwc
treadmill 325m / .2 miles @ 8min/mile

body pump class w/ amy

all weights should add in the bar weight (10#?)
warmup 30#
dead lift
dead row
upright row
shoulder press
squat
lunge
biceps

squats 45
bench press 40
clean & press 40
tris 30 & 10
bis 25
lunge 35
shoulder 10 & 20
abs
stretching
   

Mary WOD

warmup
650m run
pvc dislocates
tabata ab situps (20s on, 10s off)

6
3
2
2
2
1
1
1

handstand
30 on 30 off
x 3

3 x 3 handstand pushup

WOD - Mary
5 x handstand pushup
10 x piston
15 pullup (1-21 green, 22-55 pink, 55-90 jumping)
x 5
16:52

5x5x70 pp w/dumbell

04/18/10
10am @ city college
1km - marching rehearsal

2pm @ muir woods
hiking with 10# pack - 2 miles, big elevation gain

6:30pm @ gold's san mateo
warm-up - 650m/.4miles run

dislocator stretch w/ 25# bar x 10
overhead squat w/ 25# bar x 10

Hang Power Clean Warm-ups
45# x 10
95# x 10
115# x 3
115# x 3

WOD - 16 reps
"The Chief" (20 minutes, max reps)
5x 3 minute rounds + 1 minute rest between rounds:
3x HPC (95#)
6x Push Ups
9x Squats

crossfit workout

04/16/10, fri, 5:30pm with chris.
@ lalanne

650m jog - from work to gym
650m jog - crack alley
jumping muscle-up x 7

front squat 45# x 10
tabata hollow rock x 10
lower back extension x 10

FS 65# x 10
THR x 10
LBE x 10

FS:
85# x 10
105# x 3
125# x 3
JMU x 7
125# x 3

WOD - 11:24
FS 85# x 7
JMU x 7
repeat 5x

2km walk

beginner crossfit @ lalanne

04/14/10, wed, 1pm with zach

jump rope / double-under 5 mins (no success with the double-unders)
tabata hollow rocks
push press:
35# x 10 (oops, shoulda done only 5)
55# x 10 (oops, shoulda done only 5)
65# x 8 (oops, shoulda done only 5)
75# x 6 (oops, shoulda done only 5)
85# x 5 repeat 3x

WOD @ 9:57
12 sets of PP @ 55#
20 box jump 16"
repeat 5x

baseline crossfit workout

   
04/12/10 2:30pm with chris
intro workout @ lalanne

500m row
40 air squats
30 sit ups (barely scraping by)
20 push ups
10 pullups (w/ green band) - had to pause for a break at 7

5:46