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Old 10-27-2008, 12:09 PM   #1
Marc Ackerman
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Marc's CF log - new life @ 40

As a 40th birthday present to myself I decided to start tracking my CF progress. Dropped in on Lowcountry Crossfit while I was out of town last Saturday, 10/25 and did Crossfit Total.

Thanks to Hosea for the hospitality and coaching!

Current PR's of the day - after recovery from shoulder & back injuries earlier this year:

Back Squat 245
Dead Lift 295
Shoulder Press 125

Last edited by Marc Ackerman : 10-27-2008 at 12:12 PM.
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Old 10-28-2008, 01:17 PM   #2
Marc Ackerman
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Re: Marc's CF log - new life @ 40

Perfect timing. Started off with sore throat Saturday evening, developing into horrendous sinus and throat/upper respiratory infection. Took a rest day on Sunday and after a visit to the Dr. on Monday, am on antibiotics and other cold meds to kill this affliction. My voice is gone from the infection and am currently hacking up a lung all night long.

I hope to get back into the swing tomorrow...
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Old 10-29-2008, 12:07 PM   #3
Marc Ackerman
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Re: Marc's CF log - new life @ 40

maybe tomorrow
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Old 11-12-2008, 03:04 PM   #4
Marc Ackerman
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Re: Marc's CF log - new life @ 40

Been a while since I posted my info so here goes - finally recovered from the funk through the weekend of 11/2 and started back on Mon 11/3.
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Old 11-12-2008, 03:18 PM   #5
Marc Ackerman
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Re: Marc's CF log - new life @ 40

11/3/08 WOD:

Warm up Round 1 - (3) sets of:

50 jump rope
20 walking lunges
20 situps

Round 2 - (3) sets of:

25 weighted squats 40#
25 Box Jumps
Run 400m
25 KB swings 35#
25 push ups

Round 3:

150 Russian twists
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Old 11-12-2008, 03:23 PM   #6
Marc Ackerman
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Re: Marc's CF log - new life @ 40

11/4 business travel day

11/5 - dropped in on Crossfit Fairfield County in CT. Thanks Keetron for the hospitality!

WOD

AMRAP 20 minutes:
10 Pull-ups
65 pound Thruster, 10 reps
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Old 11-12-2008, 03:27 PM   #7
Marc Ackerman
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Re: Marc's CF log - new life @ 40

11/6 Travel ALL DAY - 12 hours stuck in Philadelphia airport.

11/7 - only had 10 hours of sleep over last 2 days, couldn't finish, but got through round 2 below, barely...

WOD
Round 1
"WARMUP"
3 Sets of:
50 Jump Ropes/ 20 Air Squats
20 Good Mornings/20 Lunges

Round 2
4 Sets - 20 reps of the following:
Pull-ups/Push-ups
Burpees/DB Thrusters

Round 3
3 Sets of:
50 Double crunches/ 50 Supermans
50 Slam Balls
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Old 11-12-2008, 03:34 PM   #8
Marc Ackerman
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Re: Marc's CF log - new life @ 40

11/10/08

WOD

11/11/08

WOD

Warm up run 800m

Round 1:
Crazy 8s up & down w/ 80#:
(15) 20# Wall Ball's in between each set

Round 2 - (3) sets of:
50 Mule Kicks
50 Fire Hydrants
50 Situps
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Old 11-12-2008, 03:39 PM   #9
Marc Ackerman
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Re: Marc's CF log - new life @ 40

11/12 - quads sore....

this workout didn't feel any better..

WOD

Round 1
"WARMUP"
(3) Sets of each
25 Walking Lunges
25 Situps
25 Side Squats

Round 2
Modified Fran for time: 14:56
21-15-9
DB Thrusters/Pullups with 400m run between each set...finish with a 400 m run after 9

Round 3
3 Sets
25 SB Hamstring Curls
25 Leaning Towers
50 Jump Rope
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Old 11-12-2008, 03:52 PM   #10
Brady Herrin
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Re: Marc's CF log - new life @ 40

Good job, Marcus. It takes a lot to keep workout out when you're traveling. Keep up the good work.
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