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Old 02-06-2009, 06:47 PM   #5361
George Gecewicz
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Re: Albany CrossFit Workout Log

"The Chief"
AMRAP in 3 minutes, 1 minutes rest, 5 cycles
3 power cleans 111#
6 pushups
9 squats
Best: 3/3 Worst: 2/3+3+1

I always used to love this workout but tonight it was horrible I think upping the weight is what did me in. I tried to resist peer pressure post-WOD but I did try to kick up a little...the balls will drop any day now
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Old 02-07-2009, 06:37 AM   #5362
Frederick Gokey
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Re: Albany CrossFit Workout Log

Last nite, the "Chief"
1 round =power cleans 185# x 3,pushups x6, air squats x9
AMRAP in 3 min. rest 1 min. x 5
1-4
2-3
3-3
4-3
5-3

but the big deal for me was my first Hand stand push up!!!!!! 1 exercise closer to
King Kong! Thanx for the support "Cheerios" and of course eveybody at ACF.
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Old 02-07-2009, 07:09 AM   #5363
Jessica Lasky
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Re: Albany CrossFit Workout Log

congrats on the hspu fred!

yesterday:
3x5 Back Squat
150/150/150 pr
3x5 Press
67/67/67 pr

3x10 Pullups with the red band
3x15 back extensions
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Old 02-07-2009, 07:14 AM   #5364
Jason Ackerman
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Re: Albany CrossFit Workout Log

Fred great job with the HSPU, you've come a long way baby!
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Old 02-07-2009, 03:53 PM   #5365
Angie Frechette
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Re: Albany CrossFit Workout Log

congrats on the HSPU Fred

So today I did the WOD that everyone tackled the other day: 20rep B-Squat.
I started under the impression that there was 135# on the bar, but in my mental state of freaking out I had actually only put 125# on the bar, which Matt and Jay had informed me after I had finished peeling myself off the floor. Oh well, I thought it was really hard especially when I had around 7 reps left to go it felt like my body was having mini convulsions!! I think I maybe could have done 130# but even at 125# my knees were coming together and my form was going to s*** towards the end so I really doubt I would have completed 135# as originally planned, but it's definitely something I will get better at doing the strength program......KNEES OPEN!!!!
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Old 02-07-2009, 04:30 PM   #5366
Angie Frechette
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Re: Albany CrossFit Workout Log

HAPPY BIRTHDAY JOHN M.!!!!
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Old 02-08-2009, 12:18 PM   #5367
Frederick Gokey
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Re: Albany CrossFit Workout Log

Thanx for the AttaBoys' everyone, seeing all of you get stronger makes me set higher goals for myself, and all you folks at ACF help me reach them.

Today
"Bonk" training at the "Y", 50 floors with the 50# vest, 20 without, took about 20mins,then hanging leg raises 3X10, swiss ball situps 3X20, oblique situps 2X10.
I know,I know not really CrossFit style abs routine, but I find that although CrossFit makes your core stronger it just isn't enough for the impact zones.Gotta be able to get hit!

Jay an 11am class would fit my schedule alittle better. Thanx
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Old 02-09-2009, 02:49 PM   #5368
Lenora Galitz-Pfeffer
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Re: Albany CrossFit Workout Log

i miss you all terribly! i was ok for about the first week, then i saw monkeys in gibralter swinting on stuff and here i was without pullup bars. The hotel had a lame fitness center. Bad machine, and no bars for pullups or dips. curls feel aweful. i canīt believe i ever did them. Found a jungle gym on the beach today and did pullups on giant rings, and a bar. Rings were immovable, so it felt like starting to climb poles with each arm. great mental and physical relief. pushups are ok whereever. Did L pullups on the rings for core stuff. Spain is beautiful and i am in the sunny part. aweful zone or lack thereof. oh well....one more week on the vacation. itīs been good to unplug from the computer, but, not acf. Fred, i canīt wait to see you in action. i might even go to an 11 class just for your inspiration.
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Old 02-09-2009, 05:00 PM   #5369
Andrea Devlin
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Re: Albany CrossFit Workout Log

Max Push Press=95lbs, tried 100 but missed it!
10-9-8-7-6-5-4-3-2-1
Deadlift(155)
Burpees
Box Jumps
time: 17:49

This was definitely one of those workouts where I thought...this won't be so bad...and than it was WORSE! I agree with the effects of good nutrition and sleep too! I definitely am feeling the result of being sick for a bit and not eating and sleeping properly! Gotta get my act together!
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Old 02-09-2009, 05:34 PM   #5370
Frederick Gokey
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Re: Albany CrossFit Workout Log

Lenora, you rock!!!!!

today push press 1 rm
1-185#
1-205#
1-215#
1-220#

WOD "Diane"
21-15-9
DL 225#
HSPU
full range of movement w/ the orange band (I think) on parallets
12:05
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