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Old 12-13-2007, 05:23 AM   #461
Christopher Vece
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Re: Albany CrossFit Workout Log

Awesome news Luke! Congrats indeed. If im thinking of the right ones...the crossfit san diego looks intense.

Yesterday: Warmup up: Jump Rope 5 Minutes
Squats (30)
Push ups (30)
sit ups (30)

Skill Work: 10 minutes of ring work (dips, push ups, and pull ups)

WOD- Victoria
50 Push Press
10 Pull Ups
40 Push Press
20 Pull Ups
30 Push Press
30 Pull Ups
20 Push Press
40 Pull Ups
10 Push Press
50 Pull Ups
Time:-20:56

Then to help catch up I did Sat's WOD (Jumping pull up on the rings)
500m Row
10 Burpees
30 Pull Ups
20 Burpees
20 Pullups
30 Burpees
10 Pull Ups
500m Row
Time: 16:19
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Old 12-13-2007, 06:26 AM   #462
Jessica Lasky
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Re: Albany CrossFit Workout Log

Viv-you are very deserving of a t-shirt! You are memeber of the month for a reason!!

12/12 Work Out:
Warm up:
5 mins Jump Rope
30 x push-ups (15 of them on toes)
30 x pull-ups
30 x sit-ups
30 x squats


Victoria:
50 push press 45#'s
10 pull ups
40 push press
20 pull ups
30 push press
30 pull ups
20 push press
40 pull ups
10 push press
50 push press
Time: 22:51

Congrats Luke!

I am taking tonight off, see everyone on Friday!
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Old 12-13-2007, 06:27 AM   #463
Ted Kuziara
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Re: Albany CrossFit Workout Log

Morning all......................Congrats Luke

Last Nights Workout:

Warm Up-
5 minutes jump rope
Pushups
Situps
Squats
(1 round of 30 repetitions each)

Skill Work- 10 minutes of ring work (dips, push-ups, and pull-ups)

WOD-
"Victoria"
w/ 45 lb bar and assisted kipping pull-ups

time: 19:18

Post WOD-
Walking lunges down the hall and back - 2x
1st round - 15 lb db's overhead
2nd round - 10 lb db's overhead

3 rounds of 1:30
Wall Sit
Plank

JD- thanks for the leg workout

Viv, John M - I dont think I'm coming in tonight for CFT. I'm pretty sore and I've never done one before so I'd like to be fresh.
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Old 12-13-2007, 06:44 AM   #464
Brett Andrus
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Talking Re: Albany CrossFit Workout Log

Bruce & I went to "Gagetown" this morning. Apparently, it's a Canadian forces training camp with the nickname "Gagtown", which is more fitting for this WOD.

We warmed up with
10 calorie row
10 double-unders
10 OHS
10 Back X
10 GHD sit-up
3 pull-ups
3 dips
10 bench jumps/steps
10 KB swings
10 air squats
10 back X
10 knees to elbows
10 ring rows
10 push ups
10 wall-balls
10 slamballs
some light stretching

Then Bruce did the WOD

400 m run
21 thrusters
30 pullups
800 m run
30 pullups
21 thrusters
400 m run

in an impressive 24 minutes with 20# DBs for thrusters and jumping pull-ups. He broke the thrusters into 7s and the pullups into 10s and stayed strong mentally throughout

I was shooting for sub 20 min and managed to crank out the last 400 at over 11 mph to eek in at 19'54". I literally could feel the sympathetic nervous system taking over... my bowels. But held in... I mean on to finish and collapse.

I have a slightly euphoric, you've gotta try this one, feeling now.

Keep in mind that you don't need to "make up" workouts if you miss them. Your goal should just be self-improvement. That involves both planned work (without overworking) and rest... and food, which is still my weak link. I need help getting my butt in the zone to those who do
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Old 12-13-2007, 06:50 AM   #465
John Marro
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Re: Albany CrossFit Workout Log

Good Morning everyone.

Um Viv how can you say that you don't deserve a Tshirt being member of the month! Somewhere in the Atlantic a man's heart is sinking.

And Congratulations to Luke on San Diego thats awsome!

Last night
Did the warm up as rx'd
5 min jump rope warm up
30 push ups
30 squats
30 ghd's

and then Victoria with the 45lb
50 push press
10 pull ups
40 push press
20 pull ups
30 push press
30 pull ups
20 push press
40 pull ups
10 push press
50 pull ups
time: 24.56

then we did the 2k row which is my goal while Jason's away and I did it in 8:06 (new PR) Thank you Viv, Diana, Jess L and Jess D and Ted for cheering me on at the end there, and I apologize to Diana if I blew snot or spit on you towards the end.
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Old 12-13-2007, 06:56 AM   #466
John Marro
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Re: Albany CrossFit Workout Log

Oh and Ted and Vid, I will be there tonight weather dependant. If its bad out I probably wont make it. And Im cool with postponing the CFT im pretty banged up too. Unless Viv REALLY wants to give it a go.
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Old 12-13-2007, 08:45 AM   #467
Lenora Galitz-Pfeffer
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Re: Albany CrossFit Workout Log

Viv, you definately are worthy of a Tee Shirt! You are amazing. Your workouts are impressive.
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Old 12-13-2007, 09:22 AM   #468
John Johnson
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Re: Albany CrossFit Workout Log

Congrats on San Diego Luke!

Looks like the combination of snow and rear wheel drive means I'm most likely working out at home tonight... figures.. I was all revved up to come in.
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Old 12-13-2007, 10:25 AM   #469
Jessica Dunn
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Re: Albany CrossFit Workout Log

Hey Guys!
Just wanted to post that Im gonna cancel class tonight as of right now, because it took me an hour and a half to get here today for the noon class. The roads are horrible and the traffic is just as bad. I passed 2 accidents on the way here and I dont want anyone risking their life just to work out. Hope that you all get this before tonight!!!
Take care and I will see you all tomorrow night! Have a good night of rest!

Jess Dunn
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Old 12-13-2007, 10:29 AM   #470
Susie Rosenberg
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Re: Albany CrossFit Workout Log

Quote:
Originally Posted by Jessica Dunn View Post
Hey Guys!
Just wanted to post that Im gonna cancel class tonight as of right now, because it took me an hour and a half to get here today for the noon class. The roads are horrible and the traffic is just as bad. I passed 2 accidents on the way here and I dont want anyone risking their life just to work out. Hope that you all get this before tonight!!!
Take care and I will see you all tomorrow night! Have a good night of rest!

Jess Dunn
Good call, Jess.

I just got home from Catskill NY and I passed several accidents along 9W. The in-town roads were slippery, too. Everybody be careful, stay home, be safe.

I'll be in tomorrow around 10 or 11am to get some rowing done, and then for the noon class.

Susie
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