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Old 09-04-2008, 06:44 PM   #11
Jeff Riegler
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Re: Jeff and Keri Crossfit Log

9/4/08
Deadlift 3-3-3-3-3 reps

Jeff
135 x 5

Very low weight. I used this opportunity to work on very strict form. I was having a problem with the rounding of my back a bit. I made sure that Keri watched me closely and let me know immediately if there was an issue.

Keri
30
40
60
60
60

Really getting the form down! May be able to up the weight a little, but we want to get the form before going any heavier.
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Old 09-06-2008, 06:13 PM   #12
Jeff Riegler
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Re: Jeff and Keri Crossfit Log

9/6/08

Had a friend join us in the gym today, so we did not perform the RX'd workout. We did the following:

20 Wall balls
20 Jumping Jacks
20 Box Steps
5 Pull Ups
10 Push Ups
20 Floor Wipers

Jeff
Five rounds

Keri
Four rounds

Friend
Five rounds
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Old 09-09-2008, 05:28 AM   #13
Jeff Riegler
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Re: Jeff and Keri Crossfit Log

9/8/08
Run 3k


Jeff
20:07

I sprinted as fast as I could to try and make it under 20m, I just started the sprint to late. I was really disapointed, but at the same time I know that running isn't my thing. At least I have a time recorded so next time I can try to beat it.

Keri
21:11

Keri did the same thing, saw that she was close and really wanted to finish under 20m.
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Old 09-09-2008, 04:45 PM   #14
Jeff Riegler
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Re: Jeff and Keri Crossfit Log

9/9/08
Rest Day

Jeff
I wanted to go and get a good sweat going since we took Sunday off.
Four rounds of 200m rows followed immediately by 45sec of jumping rope.

I then did some leg raises on the swiss ball and used a light weight (95lbs) to practice my dead lift form. I was able to gather a lot of great information on form from reading the Digital Coaching section.

Keri
Rest.
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Old 09-10-2008, 06:12 PM   #15
Jeff Riegler
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Re: Jeff and Keri Crossfit Log

9/10/08
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Jeff
Scaled from BrandX to 75% of BW:
Bench Press: 10/8/9/5/5
Pull-Ups: 12/7/7/7/8
Back Squat: 5/6/6/6/3

Keri
Scaled:
Bench Press, 65#: 7/9//8/6/7
Pull-Ups, 50% BW: 15/10/11/12/12
Back Squat, 24#: 8/10/8/8/7/6
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Old 09-11-2008, 07:46 AM   #16
Jeff Riegler
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Re: Jeff and Keri Crossfit Log

For some reason I have lost the ability to edit my posts!

Anyway, last night saw very good form on the squats. Keri was able to get her legs below parallel and maintain stability, a tremendous improvement from just a few weeks ago.

I felt good. I would have liked to have had more weight on the bar, but I'll take what I can get. It's been a very long time since I have done any type of squat work, based on the recommendation of a chiropractor with what I thought was a back injury. It wasn't, it was muscular and I now have that under control. No more excuses for me. I just need to lift.
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Old 09-11-2008, 07:22 PM   #17
Jeff Riegler
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Re: Jeff and Keri Crossfit Log

9/11/08
Hero workout of our choice:
"Griff"
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Jeff
20:03
I had difficulty running backwards, as I've never done it before. I ended up having to walk most of the backwards part, but gave a good sprint at the end. I didn't fall and break open my head during the sprint, so it was a good day.

Keri
19:08
Did a great job running. Wasn't comfortable with walking backwards so she walked forward for the backward portion of the workout.
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Old 09-14-2008, 07:23 PM   #18
Jeff Riegler
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Re: Jeff and Keri Crossfit Log

9/14/08

Two Minute Row
30 Seconds Medicine Ball Twists

Two Minute Row
30 Seconds Leg Raises

Two Minute Row
30 Seconds Medicine Ball Slam (Jeff)
30 Seconds Jumping Jacks (Keri)

Two Minute Row
30 Seconds Sit-Ups

Two Minute Row
30 Seconds Backs Raises
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Old 09-15-2008, 07:35 PM   #19
Jeff Riegler
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Re: Jeff and Keri Crossfit Log

9/15/08
"Fran"
21-15-9
Thrusters/Pull-Ups

Jeff
Scaled to 65# thrusters and 75% BW pull-ups.
8:51
I should have scaled down a bit more.

Keri
Scaled to 24# thrusters and 50% BW pull-ups.
7:55
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Old 09-16-2008, 07:14 PM   #20
Jeff Riegler
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Re: Jeff and Keri Crossfit Log

9/16/08
"Michael"

Scaled from BrandX

Three rounds for time:
Run 600m
15 Back Extensions
25 Sit-Ups

Jeff
16:31
I was able to run all three rounds without stopping, although it was very difficult in the later stage of each run. The sit-ups and back extensions were a breeze. As I've said before, the running is really my downfall.

Keri
19:34
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