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Old 04-04-2008, 07:38 AM   #1891
Jason Ackerman
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Re: Albany CrossFit Workout Log

Just a reminder to all ACFers. I'm trying to get as many registrations for the East Coast Challenge in sooner than later, so if you are planning on competing, let me know!
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Old 04-04-2008, 08:05 AM   #1892
Brett Andrus
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Smile Re: Albany CrossFit Workout Log

Hmmmm. There was an unnumbered Painstorm posted yesterday on the affiliate blog. Any chance we'll be seeing that tonight? Boy, did it look like fun
Happy Birthday Allie.
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Old 04-04-2008, 09:22 AM   #1893
Allison Lasky
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Re: Albany CrossFit Workout Log

thank you everyone for the birthday wishes!


ACFWUx1
i don't remember my bench press from last night, or my back squats- i know i got up to 5 at 95.

taking today off- i'll be in tomorrow morning
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Old 04-04-2008, 09:32 AM   #1894
Luke Day
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Re: Albany CrossFit Workout Log

Quote:
Originally Posted by Brett Andrus View Post
Hmmmm. There was an unnumbered Painstorm posted yesterday on the affiliate blog. Any chance we'll be seeing that tonight? Boy, did it look like fun
Yes, Brett, as it so happens we WILL be doing that tonight. With a little variation to make it space-doable. This will be a PARTNER workout, so when you show up identify someone of comparable strength that you want to work with.

And folks, I will be doing this WITH YOU tonight. That means time to Cowboy Up and motivate yourselves and your partners through the workout. You all know these exercises, you need neither my coaching nor my help.....You can do it!

Be ready to go at 6:10, at the latest! Cool? Cool!

Here it is!


Men use 115/95 and 54/45 for swings
Women use 80/65/55 and 35/25 for swings

10 Front squat
10 Push press
10 Thruster
10 Kettlebell/Dumbell Swing
10 Burpee

8 Front squat
8 Push press
8 Thruster
20 Swings
15 Burpee

6 Front squat
6 Push press
6 Thruster
30 Swings
20 Burpee

4 Front squat
4 Push press
4 Thruster
40 Swings
25 Burpee

2 Front squat
2 Push press
2 Thruster
50 Swings
30 Burpee
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Old 04-04-2008, 10:24 AM   #1895
Jessica Lasky
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Re: Albany CrossFit Workout Log

That looks fun and I'm missing tonight....anyone going tomorrow morning that wants to be my partner let me know
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Old 04-04-2008, 11:15 AM   #1896
John Johnson
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Re: Albany CrossFit Workout Log

I'm still walking funny from Fran the other night so whoever my partner is can just give my legs a couple of good whacks with the sledgehammer. It will save time and still make me feel the same as doing all those thrusters and front squats.
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Old 04-04-2008, 12:18 PM   #1897
Diana Voss
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Re: Albany CrossFit Workout Log

Lots of energy in the "all women" group last night.
Did ACFWU x 2 - then practiced OH squats - thanks Viv for inspiring me with the overhead squats last night Sorry to hear about your arm. See ya Monday.

Stayed and worked on bench presses with Jen and Sarah - worked up to a set of 5 at 85 lbs.

Never made it over to do any back squats - too late - next time

Susie - I'd like to help Brett with the Cross Fit challenge (moving weights or assisting any way I can).

Jay - Just a reminder I'll be there next weekend for the painting party.

Jess D. - hope to see you tomorrow at 2.
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Old 04-04-2008, 12:21 PM   #1898
Jason Ackerman
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Re: Albany CrossFit Workout Log

Luke that plan looks great! Jess will be around for a while to help out and you need to MOTIVATE yourselves and eachother!!!

Thanks Diana - looking forward to painting next weekend. Don't forget about it peeps...I know who you are if you told me you were helping!!!

Everyone behave!!!
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Old 04-04-2008, 12:22 PM   #1899
Jason Ackerman
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Re: Albany CrossFit Workout Log

this is from Jess Lasky....don't forget to tell people they can stay at the Desmond, my friend Mandy works there, I am going to email her about possibly getting a discount or block rooms.

Jess - let us know if you can block off some rooms
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Old 04-04-2008, 04:58 PM   #1900
Jason Ackerman
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Re: Albany CrossFit Workout Log

Afternoon Delight:

The nooners did an excellent job today with some people hitting a great overhead strength day and other doing "Gwen". "Gwen" was once a staple HQ WOD but hadn't been posted on the boards in almost 4 years! So I was shocked to see it last night and even more excited to do it.

Niki, Andy, and Yvonne did a great job with her this afternoon. Niki used 65lbs., Andy used 115lb., and Yvonne used 75lb. They all looked awesome. Andy charged through his first set of 15 reps in 52 seconds! Yvonne's cleans are so beautiful and graceful.

Lenora, Beth, and Noreen all did a super job with their overhead workout. Their form is really improving and their weights are continuously going up! Lenora did her first push jerks and will no doubt become much better and stronger with this lift in the near future!
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