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Athlete Date Location Workout Name DescriptionSort Results
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. 06/11/2013 Planet Fitness Lunchtime "25 to Life"
4 rounds:

1/4 mile
25 push ups
25 squats
25 lunges
25 mountain climbers
1/4 mile

(2 miles total)		 35m 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. 06/30/2013 Pacifica Sunday Evening (Jog 4 miles)

2 miles flat/downhill
2 miles flat/uphill 		50m 00s
Workout Scaled
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. 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. 09/26/2013 SF Lunchtime 1.5 mile walk
2 mile run		 3.50 mi
Performed as RX
Vanessa C. 08/25/2013 San Francisco Evening 16 mile run

Embarcadero through Market St. to Pan Handle through Golden Gate Park to Ocean Beach through the beach to Lake Merced and around the lake to Brotherhood to Balboa Park Bart...		 3h 30m 00s
Performed as RX
Vanessa C. 08/14/2013 Planet Fitness Lunchtime 2 mile run

20-15-10
low row with 40#

30 25# plate burpees
20 db sit ups 15#
25 assisted pull ups		 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. 06/07/2013 Planet Fitness Lunchtime 2 mile treadmill run @ 6.0

Light abs:
30 sec plank hold
25 sit ups
15 leg raises
 30m 00s
Performed as RX
Vanessa C. 06/04/2013 Planet Fitness Lunchtime 2 miles 20 tabata intervals
2 rounds:
30 sit ups
12 crunches
12 leg raises
30 sec plank		 35m 00s
Performed as RX
Vanessa C. 08/15/2013 Planet Fitness Lunchtime 2 rounds:

Run 1/4 mile
20 db squats 15#
20 jumping squats
20 lunges (each leg)
Run 1/4 mile
20 spider pushups
20 db pull ups 15#
20 mtn climbers


 35m 00s
Performed as RX
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. 06/06/2013 Planet Fitness Lunchtime 2.2 mile treadmill run @ 5.5

Ab Challenge Day 8:
10 leg raises
40 sit ups
20 crunches
30 sec hold plank		 30m 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. 09/20/2013 Planet Fitness Lunchtime 20 minute run
10 minute ab circuit workout
(planks, crunches, knee ups, scissors)		 30m 00s
Performed as RX
Vanessa C. 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
Vanessa C. 08/21/2013 Planet Fitness Lunchtime 3 mile treadmill run

5.5-70 at 2-4 incline		 35m 00s
Workout Scaled
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. 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. 09/25/2013 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. 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. 08/13/2013 San Francisco Lunchtime 3.17 mile walk (moderate/fast) 50m 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
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