Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Location Workout NameSort Description Results
Vanessa C. 07/01/2013 San Francisco Evening Walk 6 miles 2h 0m 00s
Performed as RX
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. 08/21/2013 Lalanne fitness Evening Bench press
4x2 (85#)

2 rounds
10-10-10-10 db bench press

WOD
TRIPLE TABATA
20 sec on/10 sec rest

Barbell rollout 6/2
Burpees 10/4
Double unders (singles) 43/31

Max/Min		 60m 00s
Workout Scaled
Vanessa C. 08/22/2013 Lalanne fitness Evening Clean & jerk
2-2-2-1-1-1

WOD
21-15-9
Squat cleans 45#
Box jumps 17'

50 air squats		 1h 5m 00s
Workout Scaled
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. 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. 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. 09/11/2013 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. 09/18/2013 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. 09/19/2013 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. 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. 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. 05/28/2013 Planet Fitness Lunchtime Run 1 mile
4 rounds:
20 inverted rows/pull ups
20 burpees
20 v-ups
Run 1 mile		 39m 02s
Performed as RX
Vanessa C. 05/29/2013 Planet Fitness Lunchtime Treadmill Run- 25 mins. 2.50 mi
Performed as RX
Vanessa C. 05/30/2013 Planet Fitness Lunchtime Run 2 miles
3 rounds:
10 squats
10 push-ups
50 mountain climbers
20 v-ups
 32m 00s
Performed as RX
Vanessa C. 06/03/2013 Bay Club Lunchtime Cardio Ab Class with Troy 30m 00s
Performed as RX
Vanessa C. 06/04/2013 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. 06/05/2013 Planet Fitness Lunchtime 4 rounds:
25 dumbbell high pulls (30#)
30 squat jumps
25 dumbbell thrusters (30#)
15 push ups

1 round:
35 sit ups
15 crunches
15 leg ups		 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. 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. 06/11/2013 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. 06/12/2013 Planet Fitness Lunchtime Treadmill run: 2 miles
6.5 1:00-5:00
6.3 5:00-10:00
6.1 10:00-15:00
5.9 15:00-20:00
Done in 19:20

25 db swings 15#
25 jumpkin jacks
25 pull ups
25 push ups

15 db swings 15#
15 jumping jacks
15 pull ups
15 push ups

10 db swings 15#
10 jumpkin jacks
10 pull ups
10 push ups

AB CHALLENGE:
45 sit ups
30 crunches
30 leg raises
35 sec plank
 35m 00s
Performed as RX
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
Vanessa C. 06/17/2013 Bay Club Lunchtime Cardio Ab Class with Troy

 30m 00s
Performed as RX
12345Next