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Old 11-16-2008, 05:45 PM   #21
Dave Coughlin
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Re: "THE KEITHINATOR'S" LOG FOR THE 40+ CFer's

Hey Keith, this is in response to your question for me on The Soccer Mom's Log....

I am gradually getting more and more FFs into doing CF workouts with me. I had a four-man crew at my last station, and towards the end of my stay we were all doing some sort of group CF workout. I keep my 300 lbs of Oly plates/bar, paralettes, a 20" plyo box, a DIY KB, a DIY 23 lb medicine ball, and a jumprope in the back of my SUV. Now at my new station, with 9-11 people there at any time, I usually break out my stuff when there's a few folks in the workout room. They are at least interested, and we start talking. Now I have my rings hanging inside the bay, and I usually end up helping 1-2 guys through a CF-type metcon or WOD.

Our FD has 30+ ACE certified Peer Fitness Trainers, but I am trying to get them to front the Level I cert $$$$. Just to have another type of cert.
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Old 11-16-2008, 06:17 PM   #22
Stephen R. Lampl
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Re: "THE KEITHINATOR'S" LOG FOR THE 40+ CFer's

Quote:
Originally Posted by Bob Guere View Post
<SNAG>..... subscribed. I got my eyes on you now. Although a short read of your log so far depresses me. Kinda like reading Street's log.

You two are nuts.... (read: inspirational)
Keith,

Add me to the list!! Bob's got you two pegged!! [You two are nuts.... (read: inspirational)]
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Old 11-17-2008, 04:38 AM   #23
Keith Walker
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Re: "THE KEITHINATOR'S" LOG FOR THE 40+ CFer's

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Originally Posted by Stephen R. Lampl View Post
Keith,

Add me to the list!! Bob's got you two pegged!! [You two are nuts.... (read: inspirational)]

You're on my list now so remember that when you're doing your WOD's!!!
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Old 11-17-2008, 04:41 AM   #24
Keith Walker
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Re: "THE KEITHINATOR'S" LOG FOR THE 40+ CFer's

Quote:
Originally Posted by Dave Coughlin View Post
Hey Keith, this is in response to your question for me on The Soccer Mom's Log....

I am gradually getting more and more FFs into doing CF workouts with me. I had a four-man crew at my last station, and towards the end of my stay we were all doing some sort of group CF workout. I keep my 300 lbs of Oly plates/bar, paralettes, a 20" plyo box, a DIY KB, a DIY 23 lb medicine ball, and a jumprope in the back of my SUV. Now at my new station, with 9-11 people there at any time, I usually break out my stuff when there's a few folks in the workout room. They are at least interested, and we start talking. Now I have my rings hanging inside the bay, and I usually end up helping 1-2 guys through a CF-type metcon or WOD.

Our FD has 30+ ACE certified Peer Fitness Trainers, but I am trying to get them to front the Level I cert $$$$. Just to have another type of cert.


LOL-oh dude, you have CF Fever BAD! Carrying all that stuff in the back of your SUV cracks me up! That's awesome--commitment. You go Dave!

Keep it up!
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Old 11-17-2008, 04:59 AM   #25
Christin Street
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Re: "THE KEITHINATOR'S" LOG FOR THE 40+ CFer's

Hiya Ken-
You wanna do Helen today?
Barbie
PS Cool... a three way.
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Old 11-17-2008, 08:02 AM   #26
Bob Guere
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Re: "THE KEITHINATOR'S" LOG FOR THE 40+ CFer's

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Originally Posted by Christin Street View Post
Hiya Ken-
You wanna do Helen today?
Barbie
PS Cool... a three way.
Barbie and Ken.... how did I miss that analogy. I'm getting old.

Well, I only have a 35 # KB, so my Helen time will have an asterisk today.
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Old 11-17-2008, 11:58 AM   #27
Keith Walker
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Re: "THE KEITHINATOR'S" LOG FOR THE 40+ CFer's

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Originally Posted by Bob Guere View Post
Barbie and Ken.... how did I miss that analogy. I'm getting old.

Well, I only have a 35 # KB, so my Helen time will have an asterisk today.
It is pretty funny, GUILTY as charged

OK if you're using a 35# KB then your Helen time oughtta be really good-I told you I'm watching you!!
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Old 11-17-2008, 12:07 PM   #28
Keith Walker
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Re: "THE KEITHINATOR'S" LOG FOR THE 40+ CFer's

Monday November 17th

WOD (maybe I should call this Ken's WOD)

after warm-up (mostly the CF warm-up) + 50 DU's:

"Helen"
I call this one "Hell in Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Scaled with 50# dumbbell

11:20

Why did I scale?? cuz I wanted to, hehe......

followed by:

HSPU's (assisted with feet on bar at about 5ft):
15,12,12

planks:
2:00
1:15

1 HR SPIN CLASS (that I teach)
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Old 11-17-2008, 12:09 PM   #29
Keith Walker
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Re: "THE KEITHINATOR'S" LOG FOR THE 40+ CFer's

Quote:
Originally Posted by Christin Street View Post
Hiya Ken-
You wanna do Helen today?
Barbie
PS Cool... a three way.
Don't be nasty on the board!! LOL
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Old 11-17-2008, 12:18 PM   #30
Christin Street
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Re: "THE KEITHINATOR'S" LOG FOR THE 40+ CFer's

Quote:
Originally Posted by Keith Walker View Post
"Helen"
I call this one "Hell in Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Scaled with 50# dumbbell

11:20

You rocked Helen!! Yah, next time we'll do it together and we'll both go up in wt on the KBS, deal?
Sorry for being naughty.

Quote:
Originally Posted by Keith Walker View Post
1 HR SPIN CLASS (that I teach)
And that I totally played hookie from today! Missed you.
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