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Old 09-17-2008, 06:17 AM   #21
Jeff Riegler
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Re: Jeff and Keri Crossfit Log

Random:

I find this experience very humbling. I've always thought that I was in good shape, but these Crossfit workouts are taking me to an entirely new level. I was one of the people that would go to the gym for "arm day" or "chest day". I now realize that I really wasn't doing much of anything. How many years did I waste in the gym using bodybuilding movements that were never going to help me develop into the way that I really want to develop?

Now that I have my food intake nailed down and the right workout regime, I realize that I was never in the kind of shape that I thought I was in. Iím actually running now?!

As I see the big muscled guy posing in the mirror (true story, it happened last night) I find myself wanting to ask him to try out "Fran" and see how he does.



I really think Iím getting in the best shape of my life.
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Old 09-18-2008, 01:32 PM   #22
Jeff Riegler
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Re: Jeff and Keri Crossfit Log

9/1/08
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed

Jeff
I still can't clean because of my wrist, so I took this opportunity to work on my shoulder press. I was able to pull the bar right off the rack, so the wrist was fine.

95# x 30
6/6/5/5/4/4/3

Keri
Working until 10pm, no way to get in a workout.
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Old 09-19-2008, 04:45 PM   #23
Jeff Riegler
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Re: Jeff and Keri Crossfit Log

9/19/08
"Run 5k"

Scaled down to run one mile.

Jeff
9:30

Keri
11:08
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Old 09-20-2008, 12:56 PM   #24
Jeff Riegler
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Re: Jeff and Keri Crossfit Log

9/20/08
"Filthy Fifty"

Scaled as per BrandX

Jeff
I was in between "Pack" and "Puppies" but did regular pull-ups, not jumping.

30 Box jump, 18-20 inch box
30 Jumping pull-ups
30 Kettlebell swings, 35#
30 Walking Lunge
30 Ab-Mat Sit-ups
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 14-20 pound ball
20 Burpees*
40 Standard Jump Rope Jumps*

*I couldn't complete the burpees. I was completely shot, so I stopped at 20. I finished with 40 standard jump rope jumps just because I was ****ed off at the bupees.

20:45

Keri
For time:
20 Box jump, 10-15 inch box (used aerobics step, three tiers high)
20 Assisted pull-ups
20 Kettlebell swings, 25#
20 Walking Lunge
20 Ab-Mat Sit-ups
20 Push press, 30#
20 Back extensions
20 Wall ball shots
20 Burpees
20 Standard Jump Rope Jumps

13:10

Keri rocked this workout
. Two friends joined us, one DNF and one heavily modified the workout.
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Old 09-22-2008, 04:58 AM   #25
Jeff Riegler
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Re: Jeff and Keri Crossfit Log

I'm going to repost the actual workout that I performed, since if I copy and paste this for a later follow up session I want to make sure that I do it the same:

30 Box jump, 18-20 inch box
30 Pull-ups
30 Kettlebell swings, 35#
30 Walking Lunge
30 Ab-Mat Sit-ups
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 14-20 pound ball
20 Burpees*
40 Standard Jump Rope Jumps*
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Old 09-22-2008, 05:05 AM   #26
Jeff Riegler
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Re: Jeff and Keri Crossfit Log

9/21/08
"Rest Day"

Keri wanted to go in and get some cardio work done since she missed Thursday's workout.

250m rows x 5 rounds

I went to the gym with her to play around on my new set of rings. HOLY COW!!!! I didn't realize how hard it is to use those things. I started off with a dip, one dip, and then worked on some beginner dips. I then dropped the rings down and practiced some ring push-ups. This is much more difficult than I though.
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Old 09-22-2008, 04:44 PM   #27
Jeff Riegler
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Re: Jeff and Keri Crossfit Log

9/22/08
Deadlift
4 sets of 5

Jeff
135, 155, 185, 185

Keri
45, 45, 45, 45
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Old 09-23-2008, 03:04 PM   #28
Jeff Riegler
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Re: Jeff and Keri Crossfit Log

9/23/08


Jeff
200m Row x 4
45 second breaks
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Old 09-24-2008, 05:18 PM   #29
Jeff Riegler
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Re: Jeff and Keri Crossfit Log

9/24/08
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

As scaled per BrandX:
Puppies:
5 rounds of:
Run 200 M
12 Pull-Ups*

Jeff - 75% BW
Keri - 50% BW
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Old 09-26-2008, 12:10 PM   #30
Jeff Riegler
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Re: Jeff and Keri Crossfit Log

9/25/08

Five Rounds
Row 200m
10 Swiss ball leg raises (sitting atop the ball)
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