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Old 02-28-2009, 03:48 PM   #5441
Viviane Guicheney
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Re: Albany CrossFit Workout Log

Awesome Competition class!! for putting it together Jason...i think it's going to help a lot.
Jackie G - great job on those squats....& on that PR.

Last night's "Fights" was cool fun! Everybody did awesome!!
Cheers Stacy!! you really helped me keep going on the rower - I even managed to hit a PR getting a 3:54:??

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Old 02-28-2009, 07:39 PM   #5442
Joy M. Smolinski
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Re: Albany CrossFit Workout Log

I agree with Viv. Last night was a blast!
Good, hard, fun.
Good job on the rowing Viv. I had a 4:15 (don't tell Brett, but I hate rowing).
Today was again another fun day. I think it's great working together on this challenge. It will be nice to see how people progress over the next three months. Thanks for making that happen Jason. We certainly have a good group going to represent ACF!
Niki, thanks for all your support, tips and encouragement today. I really appreciate it. Now can you teach me how to count?
Jackie, remember, we're all in this together.... to the end.
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Old 03-02-2009, 03:17 PM   #5443
Diane Beckert
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Re: Albany CrossFit Workout Log

WAY TO GO STACEY on being Member of the Month!!!!! It is nice to see all your hard work and dedication pay off.

Keep up the great work
Diane
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Old 03-02-2009, 06:50 PM   #5444
Lenora Galitz-Pfeffer
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Re: Albany CrossFit Workout Log

Congrats, Stacey! I've seen you in action! No surprise you are M.O.M. Keep it up!
Today was a good day to leave the ego outside the door. Heck. Leave him in the car with the windows rolled up.
I managed to get legal squats up to 115#, but, when I attempted 5 reps at that weight. There was a flag down, and Jay said I scored a perfect "0", unless I was doing "hack squats". We don't do those in crossfit, I'll tell you guys that much. That was Jay, keeping me honest, but strong and safe in the exercize. He knows that the only way I'll get stronger is by doing them properly, and not just a nice weight I can brag about.
This was also my best Cindy, but my worst score. 9 plus 5.
Jay, thanks for staying on my case for good pullups and deep squats.
Cindy is one of our toughest metcons. I thought by now, they'd be easier. Nuh, uh.
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Old 03-03-2009, 05:00 AM   #5445
Christopher Vece
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Re: Albany CrossFit Workout Log

last night finished with 185 x 5 back sqaut

cindy= 19 rounds.
sore,.
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Old 03-03-2009, 07:48 AM   #5446
Jessica Lasky
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Re: Albany CrossFit Workout Log

Last night
Finished my Back Squat with
165x5 (PR)

Cindy 15 rounds + 1 pull up
I did not miss that lady
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Old 03-03-2009, 05:59 PM   #5447
Lenora Galitz-Pfeffer
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Re: Albany CrossFit Workout Log

Funny how the theme, "Are you working for time or form" "Yes", comes up now that we are doing metcons with time limits. I'm glad I listened to you, Jay and scaled to 55# for thrusters instead of totally sandbagging to 45#. I may have picked up some speed at #45, but, it wouldn't have been enough work. If I had used #65, it would slow me down too much and I'd lose the intensity. My form obviously needs work even at a light weight.

Deadlifts went better than I thought. I started the day with my low back sore enough for me to just play hookey. Well...if I can bend to pick up the bar, I can deadlift. I was sore even picking up the bar at the beginning. This wasn't good. Then, sometimes the smart thing is actually the dumb idea that works. If it is going to hurt anyway, but I can lift the weight, I'll use a legit weight. Thanks, Jay for letting me go with the 135 for 15 reps. It was heavy enough to keep my form correct and loosten things up.
Now, the burpees - not good when mixed with other exercizes. Not cute and entertaining anymore. Totally expose my "core" issues.

Jay, thanks for helping me use a band today. My biceps were sore from yesterday's Cindy, and I wanted to try your advice about using them for the warm-up. Biceps are very sore now. Must have gotten into trouble after class. Hope to get 5 days in this week, with one being half intensity. (insert joke on my slacking on weights here)
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Old 03-04-2009, 07:08 PM   #5448
Lenora Galitz-Pfeffer
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Re: Albany CrossFit Workout Log

OK. Today was not half-intensity. Warm-up 1 round acfwu(skipped pullups to rest sore biceps).
10-7-4 HSPU/L-Pullups
I am actually worse at HSPU than Burpees. L-Pullups were ok.
WOD "Baseline" Time limit: 8:00
500m row, 40 squats, 30 situps, 20 pushups, 10 pullups.
I actually felt decent about the row. It was my first sub 2:30 500m.
Pullups took a long time. Still recovering from Cindy. L-Pullups are also pullups. Funny how that works.
Time: 8:08. Thankfully there wasn't a fine for lateness in finishing.
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Old 03-06-2009, 05:27 PM   #5449
Lenora Galitz-Pfeffer
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Re: Albany CrossFit Workout Log

If you absolutely, positively, have to have it 5 days in a row:
Yesterday: Just did presses. 45, 55, 65, 75(for 4)
Skipped WOD to recover from 3 days workouts. Jay helped me work on squats, front squats, and OH squats with PVC for form.
Today: Front Squats: 45#, 4 @65#, 3 @85# 5 @95#
Burpee Ladderthe kind you don't walk under)6+2
Off for2 days. See ya on Monday.
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Old 03-06-2009, 05:29 PM   #5450
Lenora Galitz-Pfeffer
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Re: Albany CrossFit Workout Log

I don't know how the sad icon got there. I don't remember putting it in. Some force has taken advantage of my sore shoulders and gotten control of my hands.
I did type the yikes icon in.
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