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Athlete Date LocationSort Workout Name Description Results
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. 09/04/2013 24 Hr Evening 3x10 bench press (65#)
20 burpees with 25# plate
15 Db thrusters with 15#

30m 00s
Performed as RX
Vanessa C. 06/03/2013 Bay Club Lunchtime Cardio Ab Class with Troy 30m 00s
Performed as RX
Vanessa C. 06/17/2013 Bay Club Lunchtime Cardio Ab Class with Troy

 30m 00s
Performed as RX
Vanessa C. 06/24/2013 Bay Club Lunchtime Cardio Ab Class with Troy 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. 07/15/2013 Bay Club Lunchtime Cardio Ab Class with Troy 35m 00s
Performed as RX
Vanessa C. 07/22/2013 Bay Club Lunchtime Cardio Ab Class with Troy 35m 00s
Performed as RX
Vanessa C. 08/12/2013 Bay Club Lunchtime Cardio Ab class with Sub

Lots of plyometrics + ab work (boat, plank jacks etc.)		 35m 00s
Performed as RX
Vanessa C. 08/19/2013 Bay Club Lunchtime Cardio Ab class with Troy

Lots of plyometrics + ab work (burpees, jj with weights, foam roller abs)		 35m 00s
Workout Scaled
Vanessa C. 08/26/2013 Bay Club Lunchtime Cardio Ab class with Troy

Lots of plyometrics + ab work (burpees, jj with weights, foam roller abs)		 35m 00s
Performed as RX
Vanessa C. 09/09/2013 Bay Club Lunchtime Cardio Abs with Troy 35m 00s
Performed as RX
Vanessa C. 09/16/2013 Bay Club Lunchtime Cardio Abs with Troy 35m 00s
Performed as RX
Vanessa C. 09/23/2013 Bay Club Lunchtime Cardio Abs with Troy 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. 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. 05/26/2013 Lalanne Crossfit Intro with Aaron For time:
500m row
40 air squats
30 ab mat sit-ups
20 push ups
10 pull ups 		6m 50s
Workout Scaled
Vanessa C. 05/27/2013 Lalanne Crossfit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 44m 31s
Workout Scaled
Vanessa C. 05/29/2013 Lalanne Crossfit Morning STRENGTH:
Shoulder Press: 5x2 (45 lbs)

WOD:
3 Rounds
Run 400m
30 Dumbbell Floor Press (50/35)
Run 400 m
30 Pistols
Time-20:45		 1h 5m 00s
Workout Scaled
Vanessa C. 05/31/2013 Lalanne Crossfit Morning STRENGTH
Back Squat: 10x2 (70% 1RM, on 45 seconds) 45#

WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1: Dumbbell Hang Cleans (55/35) 15#
Run 400 m. between every round.		 1h 5m 00s
Workout Scaled
Vanessa C. 06/03/2013 Lalanne Fitness Morning 5 rounds for time
10 muscle ups
20 vups

18:07		 60m 00s
Workout Scaled
Vanessa C. 06/05/2013 Lalanne Fitness Morning Strength:
8x3 Bench Press (50#)
1 min. rest

WOD:
5 rounds
21 knees to elbows
12 push press (25#) 		60m 00s
Performed as RX
Vanessa C. 06/06/2013 Lalanne Fitness Morning Strength:
front squats (65#) 2-2-2-2
good mornings (25# bar)

WOD:
5 rounds (for quality)
10 box jumps
15 front squats (45#)
sprint 200m		 1h 5m 00s
Workout Scaled
Vanessa C. 06/07/2013 Lalanne Fitness Morning 5 min on/2 min rest

Dead lift 10,000 (25 at 95#)
100 double unders (200 singles)
75 wall balls 24/14 (55 at 10#)
50 pull ups (35 with band)
25 power clean 155/104 (25 with ball at 10#)		 1h 5m 00s
Workout Scaled
Vanessa C. 06/10/2013 Lalanne Fitness Morning Strength:
bench press 1-1-1 (75#)
strict pull up 1-1-1 (white)



WOD:
"Volkswagen"
21-15-9
bench press (70%, 45#)
pull ups (not strict, black)

 60m 00s
Workout Scaled
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