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Athlete Date Sort Location Workout Name Description Results
Vanessa C. 08/02/2013 None Lunchtime Treadmill Run 20 mins
2 miles

DB Bench Press		 30m 00s
Workout Scaled
Vanessa C. 08/02/2013 Crossfit Evening

Strength
High bar back squat
12x2 on 1 min (85#)

WOD
Partner "Chipper"
1-10 push jerk 55#
11-20 back squats 55#
21-30 cal row
Run 400 m same time

1 A, 2 V,3 A, 4 V etc... To 30!

Time:39:45		 1h 30m 00s
Workout Scaled
Vanessa C. 08/01/2013 None Lunchtime Treadmill Run 30 minutes
25 mins @6.0-6.5
5 mins @ 5.0 (10 incline) in between

50 sit ups		 35m 00s
Workout Scaled
Vanessa C. 07/31/2013 None Lunchtime Treadmill run 30 mins 6.0-6.5
3.12 miles

Walk 5 mins 3.5		 35m 00s
Performed as RX
Vanessa C. 07/30/2013 Crossfit Morning Box jump
Max height 17"
5x5

"Helen" with box jumps
3 rounds
Run 400 m
21 kb swings 16kg
12 pull ups (green)
12 box jumps 14"

15:49		 60m 00s
Workout Scaled
Vanessa C. 07/30/2013 Planet Fitness Lunchtime Treadmill drills

Run @ 6.5 for 10 mins
Walk uphill (10.0 incline) @ 3.5 for 5 mins
Jog/Sprint Intervals @ 5.0/6.0/7.0 for 20 mins
Walk uphill (10.0 incline @ 3.5 off/on for 5 mins

Distance: 3.5 miles		 40m 00s
Workout Scaled
Vanessa C. 07/29/2013 None None Run 25 minutes at 6.5

25 assisted pull ups
25 squats
25 sit ups
25 hanging leg raises
50 crunches
30 sec plank hold		 35m 00s
Workout Scaled
Vanessa C. 07/28/2013 None None Run 1 mile
50 kb swings 8#
40 squats
30 lunges
20 push ups
10 sit ups
5 burpees 		35m 00s
Workout Scaled
Vanessa C. 07/24/2013 Lalanne Fitness Morning Strength
Bench press 5x3 (add 5% to 7/6)
(70#)

WOD
"Lynne"
5 rounds on 5 min
Max rep bench press body weight (70#) 10 reps
Max rep pull ups (green band) 8
25 min cut off		 60m 00s
Workout Scaled
Vanessa C. 07/24/2013 Planet Fitness Lunchtime Run 2 miles

10 assisted pull ups
10 Lalanne burpees (25# plate)
30 second plank
10 russian twists (25# plate)
10 sit ups (25# plate)
2 sets of 15 leg raises
25 vups
 35m 00s
Workout Scaled
Vanessa C. 07/23/2013 Planet Fitness Lunchtime 1 mile run
10 squats
10 lunges
10 push ups
10 sit ups

3/4 mile run
20 squats
20 lunges
20 push ups
20 sit ups

1/2 mile run
30 squats
30 lunges
30 push ups
30 sit ups


2.25 miles total		 35m 00s
Workout Scaled
Vanessa C. 07/22/2013 Bay Club Lunchtime Cardio Ab Class with Troy 35m 00s
Performed as RX
Vanessa C. 07/20/2013 Lalanne Fitness In House Partner Throwdown WOD #1:
Amrap
200m (To Tempest Bar)Buddy Carry
20 (10 each) Junkyard Dog (The 10 reps is 5 arm jumps and 5 over and unders)
50 (25 each) Simultaneous Broad Jump (Length of PVC Pipe)
50 (25 each) Squat Piston Machine (While one partner air squats, the other
is in a squat hold, rotate as desired)
50 (25 each) Jumping Lunges (While one partner jumps, the other is in a
plank hold)
2/1.5

WOD #2:
Lalanne Burpees (25# plate)
7 minutes each
107

WOD #3:
For time
Leapfrog from Starting Line to Barbell
50 Back Squats (75/55)
Wheelbarrow Carry back to Starting Line
Leapfrog from Starting Line to Barbell
50 Press (Strict, Push or Jerk)
Wheelbarrow Carry back to Starting Line
Leapfrog from Starting Line to Barbell
50 Front Squats
Wheelbarrow Carry back to Starting Line
Leapfrog from Starting Line to Barbell
50 Thrusters
Wheelbarrow Carry back to Starting Line		 3h 0m 00s
Workout Scaled
Vanessa C. 07/18/2013 Lalanne Fitness Morning WOD
200 double unders (400 singles)
75 kb swings (18#)
1000 m row
60 wall balls (10#)
Run 800 m
45 good mornings (25# bar)

30 min cap
27:11
 1h 5m 00s
Workout Scaled
Vanessa C. 07/18/2013 Planet Fitness Lunchtime Run 1 mile

30 squats
30 push ups
30 sit ups
30 pull ups
30 burpees
30 hanging leg raises
30 v-ups

Run 1 mile
 35m 00s
Workout Scaled
Vanessa C. 07/17/2013 Lalanne Fitness Morning Strength
Hang clean + jerk (55#)
7x3 on 2 mins

WOD
"Tabata"
8 rounds each 20 sec on 10 sec off

Db thruster (20#)
Wall ball sit ups (10#)
Db overheard lunges (10#)
Knee to elbows

4-8-5-4		 60m 00s
Workout Scaled
Vanessa C. 07/17/2013 Planet Fitness Lunchtime Run 1 mile

50 toe touches
50 russian twists
5 30 sec plank
50 oblique crunches

50 toe touches
50 russian twists
5 30 sec plank
50 oblique crunches

Run 1/2 mile
 35m 00s
Workout Scaled
Vanessa C. 07/16/2013 Planet Fitness Lunchtime Run 1/4 mile

25 Push ups
25 Squat Jumps
25 Inverted Rows/Pull ups
25 Leg Raises

Run 1/2 mile

25 Push ups
25 Squat Jumps
25 Inverted Rows/Pull ups
25 Leg Raises

Run 1/2 mile

25 Push ups
25 Squat Jumps
25 Inverted Rows/Pull ups
25 Leg Raises

Run 1/4 mile 		35m 00s
Performed as RX
Vanessa C. 07/15/2013 Bay Club Lunchtime Cardio Ab Class with Troy 35m 00s
Performed as RX
Vanessa C. 07/13/2013 Stockton, CA Morning 4.85 mile run :) 60m 00s
Performed as RX
Vanessa C. 07/12/2013 Lalanne Fitness Morning Skill
Parallete work
L sits
Shoot throughs
Handstands
Frog stand

Partner WOD
10 rounds
10x10 banded sprints
10 squat snatches (35#)
 1h 15m 00s
Workout Scaled
Vanessa C. 07/11/2013 Lalanne Fitness Morning Strength
5x3
Shoulder press+push press+push jerk (1 rep each) 50#

WOD
"300"
25 pull ups (blk band)
50 dead lifts (75#)
50 push ups (knees)
50 box jumps (12")
50 floor wipers (45#)
50 1 arm db c&j (20#)
25 pull ups (blk band)

Time: 18:58
 60m 00s
Workout Scaled
Vanessa C. 07/11/2013 San Francisco Lunchtime Cardio Walk

1 mile speed walk;
Walking up then down stairs and hills about 2 miles.

Fidi to Embarcadero to Broadway to North Beach to Coit Tower back to Fidi		 50m 00s
Performed as RX
Vanessa C. 07/10/2013 Lalanne Fitness Lunchtime Run 1/4 mile
20 overhead db press 20#
15 sit ups
Run 1/4 mile
20 kb swings 25#
15 sit ups
Run 1/4 mile
20 pull ups
15 sit ups
Run 1/4 mile
20 push ups
15 sit ups

5 wall climbs		 35m 00s
Performed as RX
Vanessa C. 07/09/2013 Lalanne Fitness Morning Skill
Deconstructed "Curtis P"
10 Reps on every minute for 10 mins
3 power cleans 53/43#
6 lunges 53/43#
3 push jerks 53/43#

"Jackie"
Row 1000 m
50 thrusters 33#
30 pull ups (blk band)
14:09
 60m 00s
Performed as RX
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