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Athlete Date Sort Location Workout Name Description Results
Vanessa C. 07/09/2013 Planet Fitness Lunchtime Tough Spartan Race Workout Day

Run 1/2 mile
50 Squats
Run 1/4 mile
100 mountain climbers
Run 1/4 run mile
50 lunges
Run 1/4 mile
50 Squats
Run 1/4 mile
100 mountain climbers
Run 1/4 run mile
50 lunges
Run 1/4 mile		 35m 00s
Performed as RX
Vanessa C. 07/08/2013 Bay Club Lunchtime Cardio Ab Class with Troy 35m 00s
Performed as RX
Vanessa C. 07/04/2013 None Morning 3 rounds
10 sit ups
20 mtn climbers
30 lunges
20 push ups
10 burpees
Plank hold 30 sec		 30m 00s
Performed as RX
Vanessa C. 07/03/2013 Planet Fitness Lunchtime 4 rounds
Run 1/4 mile
25 overhead db lunges (20#)
25 push-ups
25 pull ups
25 squats 		35m 00s
Workout Scaled
Vanessa C. 07/02/2013 Lalanne Fitness Morning Mobility
Super couch stretch
Posterior capsule

Skill
Back squat
25# barbell 5x5

WOD
Partner "Bruck"
4 rounds
Run 400 m
24 back squat 45# split
24 shoulder press 25# barbell split
17:11		 60m 00s
Performed as RX
Vanessa C. 07/02/2013 Planet Fitness Lunchtime Run 1 mile

3 rounds
5 jumping jacks
50 mtn. climbers
5 push ups
50 v-ups
5 burpees
50 crunches
5 pull ups/inverted rows
50 mtn. climbers

Run 1 mile
 35m 00s
Performed as RX
Vanessa C. 07/01/2013 San Francisco Evening Walk 6 miles 2h 0m 00s
Performed as RX
Vanessa C. 06/30/2013 Pacifica Sunday Evening (Jog 4 miles)

2 miles flat/downhill
2 miles flat/uphill 		50m 00s
Workout Scaled
Vanessa C. 06/28/2013 Lalanne Fitness Morning Baseline for time:
Row 500 m
40 air squats
30 sit ups
20 push ups
10 pull ups (blk band)

6:10 (first 5/27 was 6:50)

Skill:
Triple unders

WOD 1:
200 singles
100 sit-ups (50)

WOD 2:
"Helen"
3 rounds for time
Run 400 m
21 kb swings (25#)
12 pull ups (blk band)

12:17		 1h 5m 00s
Workout Scaled
Vanessa C. 06/28/2013 Planet Fitness Lunchtime Run 1 mile (treadmill intervals)
2 rounds:
5 push ups
10 db bench press 30#
20 lunges

30 sit ups
10 wall climbs
15x3 leg ups
30 sec plank 		35m 00s
Performed as RX
Vanessa C. 06/27/2013 Lalanne Fitness Morning Skill
Split jerk 60#
1-1-1

WOD
"Freddy's Revenge"
5 rounds
5 push perks 65#
10 burpees
8:03		 60m 00s
Workout Scaled
Vanessa C. 06/27/2013 Planet Fitness Lunchtime Run 2 mile (jog, intervals to finish)

2 rounds:
Low Row 55#
15-12-9 		30m 00s
Workout Scaled
Vanessa C. 06/26/2013 Lalanne Fitness Morning Skill
Gymnastic rings
Front lever
Muscle up
Back lever

WOD 13.5
15 thrusters 45#
15 pull ups
AMRAP 4 mins

8 mins: 2 rds/5th		 1h 5m 00s
Workout Scaled
Vanessa C. 06/26/2013 Planet Fitness Lunchtime Run 2 miles (18:56!!!)
4 rounds of
Arm db squat & press thruster x 10 (2 15#)
Arm bentover row x 10 (2 15#)
25 v ups
10 burpees
 35m 00s
Performed as RX
Vanessa C. 06/25/2013 Planet Fitness Lunchtime 3 rounds:
1/2 mile run
25 crunches
25 squats
25 crunches
25 lunges
40 jumping jacks
25 crunches
25 lunges
25 crunches
 30m 00s
Performed as RX
Vanessa C. 06/24/2013 Bay Club Lunchtime Cardio Ab Class with Troy 35m 00s
Performed as RX
Vanessa C. 06/20/2013 Lalanne Fitness Morning Strength:
Bench press 8x1 68#
WOD
4 rounds
Row 500m
40 air squats
20 push ups
Rest 1 min
For time: 24:07
 1h 5m 00s
Workout Scaled
Vanessa C. 06/19/2013 Planet Fitness Lunchtime Treadmill Cardio
Light run for 2 miles
Walk 3.0 at 13.0 incline .5 miles		 30m 00s
Performed as RX
Vanessa C. 06/19/2013 Lalanne Fitness PM Strength:
Back Squat: 8x1 (complete one rep every minute) 75#
Deadlift: 8x1 (one rep every minute) 100#

WOD:
Partner Squat Ladder:
30 Reps (70% 1RM) 75#
40 Burpees
30 Reps (60% 1RM) 65#
40 Burpees
30 Reps (50% 1RM) 55#
40 Burpees
30 Reps (40% 1RM) 45#
40 Burpees
 1h 5m 00s
Performed as RX
Vanessa C. 06/18/2013 Lalanne Fitness Morning "Kelly"
5 rounds
Run 400m
30 box jumps (12")
30 wall balls 10#
Scaled- 31:24		 50m 00s
Workout Scaled
Vanessa C. 06/18/2013 Planet Fitness Lunchtime Run 1 mile
10 squats
10 lunges on each leg
10 push ups
10 sit ups

Run 3/4 mile
20 squats
20 lunges on each leg
20 push ups
20 sit ups

Run 1/2 mile
30 squats
30 lunges on each leg
30 push ups
30 sit ups

Run 1/4 mile
40 squats
40 lunges on each leg
40 push ups
40 sit ups		 35m 00s
Performed as RX
Vanessa C. 06/17/2013 Bay Club Lunchtime Cardio Ab Class with Troy

 30m 00s
Performed as RX
Vanessa C. 06/16/2013 Planet Fitness Morning Run 1 mile

4 rounds
10 pull ups
15 push ups
10 burpees
15 sit ups

3 rounds
10 db bench press (40#)
10 side bend (25#)
10 db throws (25#)

50 push press (50#)
1 min rest 5x10
 60m 00s
Performed as RX
Vanessa C. 06/13/2013 Lalanne Fitness Morning Strength:
Power jerk
2-2-2-2-2-2-2

WOD:
GRACE
30 clean & jerks 135/95 (55)		 60m 00s
Workout Scaled
Vanessa C. 06/13/2013 Planet Fitness Lunchtime Run 1 mile

3 rounds:
5 man makers
20 db high pulls
20 squat jumps
25 v-ups

Run 1 mile

AB CHALLENGE:
50 sit ups
50 crunches
35 sec plank
*skipped the leg raises so we could do another mile*		 35m 00s
Performed as RX
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