Off Site WOD - Tues Nov 30, 2010

Appetizer:

10mins run on treadmill

2rounds:

-20sec samson,

-10x pushups, sit ups, squats, supermans

Entree:

3rounds: 25x walking lunges @40lbs, 10x pushups

3rounds: 25x airsquats, 10x burpees

Dessert:

stretch

~~~

Shumi. YUM!

Off Site WOD - Mon Nov 29, 2010

Yesterday's Off-Site WOD

Appetizer:

- foam roller

2 rounds:

20sec Samson

10x push ups

10x sit ups

10x supermans

10x airsquats

Entree:

5mins run

50 burpees

5mins run

Dessert:

stretch

~~~

Crossfit WOD - Friday 101119

Tues 101116

Appetizer:

-stretching...

Entree:

-3min run (treadmill)

-100x situps

-100x skip lunges

-100x leg lifts

-3min run (treadmill

Dessert:

nada

~~~

Today, Friday 101119

10min run

3XCFWU

7rounds:

3x power hang cleans

3x push press

@95kgs

played with kettlebells.

Park WOD - Sunday Nov 14th, 2010

Cold cold morning in Chi town, but N and i managed to pull off another Park WOD. might just be the last one before 2011...

Appetizer:

2x run around park

(Max didn't join us today...)

stretching

Entree:

4rounds:

-40x walking lunges

-30x box jumps (park bench)

-20x air squats

-10x inclined push ups

Dessert:

stretch

~~~

Fried chicken and french toast!

Off Site WOD - Wed Nov 10, 2010

Appetizer:

nada

Entree:

800m run @ 5:30mins on treadmill

50x leg lifts

100x bicycle crunch

50x situps

800m run @ 4:40mins on treadmill

Dessert:

foam roller

stretching

~~~

Hotel pub. ugh.

Hotel Gym WOD

Yesterday - Monday, Nov 8, 2010

Appetizer:

10 min run

foam roll

squat

hip stretch

Entree:

3 rounds:

20x KBS @ 35lbs (used a dumbell)

20x thrusters @ 2x 20lbs dumbells

20x pushups

11:50mins

Dessert:

stretch

1x HSPU!!! woohoo!

~~~

Hong Kong Garden

Today - Nov 9, 2010

stretches

1x HSPU

7rounds:

20x push ups

20x situps

~

Park WOD - Sunday Nov 7, 2010

Probably the last Park WOD at Roosevelt for the year. Checked out LAF in the loop but not impressed, and def not paying that much for free towels. C'mon globo gyms... seriously?

anyway...

Appetizer:

-Played with Max

-Chased Max

-Monkey in the middle with Max

Entree:

30-20-10 reps of:

- Skater hops

- Skip lunges

- Butt kicks

- High knees

- Jump touch

- High knee Skips

- Ladder hops (right)

- Squat jumps

- Ladder hops (left)

- Sprint length of park

- Back pedal length of park

Dessert:

Stretched

Walked home

~~~

Sweet Station @ Chinatown

Park WOD - Saturday Nov 6, 2010

It's been a while since i last posted. been busy closing out a project and starting another one, back to back. took a rest week this past week and started back into a routine yesterday at the park. weather is getting cold and i think this will be the last weeking WODing outside.

Appetizer:

Walked to the park

Played with MaxTheDog

Stretch out

Entree:

Modified Lumberjack 20's

20x Walking Lunges

1x run around the park (300m ish)

20x Knees to Elbow

1x run around the park (300m ish)

20x Squats

1x run around the park (300m ish)

20x Broad Jumps

1x run around the park (300m ish)

20x Pull ups

1x run around the park (300m ish)

20x Boxjumps (park bench)

1x run around the park (300m ish)

20x Burpees

1x run around the park (300m ish)

26:10 mins

Dessert:

walked home

~~~

Pork Belly Tacos from Big Star!