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Athlete Date Sort Location Workout Name Description Results
Vanessa C. 10/09/2013 Planet Fitness Lunchtime 2 sets:
mile run
20 squats with DB
20 jump squats
20 lunges/leg

mile run
20 spider push ups
20 assisted pull ups
20 mtn climbers/leg
 30m 00s
Performed as RX
Vanessa C. 10/08/2013 Planet Fitness Lunchtime Treadmill Run 3.00 mi
Performed as RX
Vanessa C. 09/26/2013 SF Lunchtime 1.5 mile walk
2 mile run		 3.50 mi
Performed as RX
Vanessa C. 09/25/2013 Planet Fitness Lunchtime 3 rounds:

Run 1/4 mile
10 burpees
10 v-ups
10 squat jumps
10 sit ups
Run 1/4/ mile


1.5 miles total		 35m 00s
Performed as RX
Vanessa C. 09/24/2013 SF Lunchtime Lunchtime jog 3.69 mi
Performed as RX
Vanessa C. 09/23/2013 Bay Club Lunchtime Cardio Abs with Troy 35m 00s
Performed as RX
Vanessa C. 09/22/2013 24 Hour Fitness Night 30 minutes: treadmill incline @ 10

3 rounds:
10 25# burpees
15 bench press (60#)

2x20 thrusters (30#)

Abs
100 Russian twist with 10# db
100 bench crunches
 60m 00s
Performed as RX
Vanessa C. 09/20/2013 Planet Fitness Lunchtime 20 minute run
10 minute ab circuit workout
(planks, crunches, knee ups, scissors)		 30m 00s
Performed as RX
Vanessa C. 09/19/2013 Planet Fitness Lunchtime 3 rounds:

1/4 mile run
50 mountain climbers
20 db squats (15#)
20 db lunges (15#)
30 sit ups & v-ups
1/4 mile run		 35m 00s
Performed as RX
Vanessa C. 09/19/2013 Lalanne Fitness Evening Strength
Bench press 5x5
15 sec hold then max rep 75#

WOD
For time-
Row 500m
30 burpees
10 s2ohp (55#)
12:29		 60m 00s
Performed as RX
Vanessa C. 09/18/2013 Planet Fitness Lunchtime 1 mile run

3 rounds:
20 15# db floor press
15 push ups
20 sit ups
15 assisted knee raises
30 sec plank

100 elbows to knees crunches		 30m 00s
Performed as RX
Vanessa C. 09/18/2013 Lalanne Fitness Evening Strength
5x4 back squat (75#)

5 rounds
Run 400m
15 sec L-Sit
Rest 1 min
Row 500m
10 v-ups
Rest 1 min
4 @ 29:14		 60m 00s
Workout Scaled
Vanessa C. 09/17/2013 Planet Fitness Lunchtime Treadmill run 3.00 mi
Performed as RX
Vanessa C. 09/16/2013 Bay Club Lunchtime Cardio Abs with Troy 35m 00s
Performed as RX
Vanessa C. 09/12/2013 San Francisco Lunchtime Outdoor walk uphill/stairs

1 mile

30 lunges
30 squats
30 push ups
30 burpees

1 mile		 35m 00s
Performed as RX
Vanessa C. 09/11/2013 Planet fitness Lunchtime Treadmill run 2.70 mi
Performed as RX
Vanessa C. 09/11/2013 Lalanne fitness Evening Strength
5x5 back squats 75#

WOD AMRAP
5 minutes each
45#

7 power snatch
Run 200m

5 power snatch
Run 200m

3 power snatch
Run 200m		 60m 00s
Workout Scaled
Vanessa C. 09/10/2013 Planet Fitness Lunchtime Treadmill run
5.5-6.5 1.5 incline		 3.00 mi
Performed as RX
Vanessa C. 09/10/2013 Lalanne Fitness Evening Gymnastic Skill Set

10 mins each station

A. No feet rope climbs 5x15
Sub 15 sit to stand

B. Pistols 100 reps and 3x2 lateral steps

C. L-sit to tuck 50 reps
Sub 50 shoot throughs

D. AMRAP 5 min
Run 800m
Max burpees 		60m 00s
Workout Scaled
Vanessa C. 09/10/2013 Lalanne Fitness Evening Gymnastic Skill Set

10 mins each station

A. No feet rope climbs 5x15
Sub 15 sit to stand

B. Pistols 100 reps and 3x2 lateral steps

C. L-sit to tuck 50 reps
Sub 50 shoot throughs

D. AMRAP 5 min
Run 800m
Max burpees 		60m 00s
Workout Scaled
Vanessa C. 09/09/2013 Bay Club Lunchtime Cardio Abs with Troy 35m 00s
Performed as RX
Vanessa C. 09/07/2013 Valley Springs Morning 2 mile run outdoors + hills

20 minute drill, tv.		 45m 00s
Performed as RX
Vanessa C. 09/05/2013 Planet Fitness Lunchtime 20 minute run
10 minute elliptical

50 flutter kicks
5 min ab routine
2x15 leg raises		 40m 00s
Performed as RX
Vanessa C. 09/04/2013 24 Hr Evening 3x10 bench press (65#)
20 burpees with 25# plate
15 Db thrusters with 15#

30m 00s
Performed as RX
Vanessa C. 08/29/2013 San Francisco Lunchtime 25 squats
30 lunges
15 push ups
15 pull ups
1/4 mile run

1.5 mile walk outside		 35m 00s
Workout Scaled
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