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Old 11-23-2007, 09:18 PM   #111
John Marro
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Re: Albany CrossFit Workout Log

Hey it finally worked! Hey everyone, hope everyone had a good thankgiving. Nothing Xfit to report, took a few days off but ill be in tomorrow
See you all soon.
John
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Old 11-24-2007, 05:32 AM   #112
Jason Ackerman
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Re: Albany CrossFit Workout Log

Glad to see you on here John. Hope you had a great Thanksgiving, see you later...
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Old 11-24-2007, 08:46 AM   #113
Viviane Guicheney
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Re: Albany CrossFit Workout Log

Today we did "Nancy"....

800m run x 1 ('coz I was stuck on stupid), 400m x 4
Overhead squats (45lb) x 5

31m 5secs

Running wasn't nearly as bad as I thought it would be & gave me a nice rest from rowing. Overhead squats seemed to get easier as I got to rounds 4 & 5.

50 pullups
50 dips..

see you all Monday!
Jason & Nikki - i never made it to Lowes as it got cancelled at 10:30!! grrr.....
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Old 11-24-2007, 02:25 PM   #114
Niki Weden
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Re: Albany CrossFit Workout Log

Today...

Nancy: 5 Rounds
500M row (sub for 400M run)
O/H squats w/ 45# bar

Time - 20:44

Practiced D/Us (Thanks for the tip, Viv)

Ashtanga Yoga (1st series) class for an hour and a half

Can't wait for tomorrow's workshop...
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Old 11-24-2007, 02:43 PM   #115
Susie Rosenberg
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Re: Albany CrossFit Workout Log

Nancy with the little-bitty metal bar, and 500k rows subbed: 18:58.

Added more rowing for a total of 10,000meters today.

Interesting note: after reading the rowing tips posted today, I was able to row the first 500 in 2:04, way faster than I ever rowed before. Each 500 after that got a little bit slower, but all were under 2:16.

This time, I'm GETTIN' THE DAMNED T-SHIRT.

(I messed up the Skeleton Crew challenge last month, rowed the first 5k the day before the official start, and so technically didn't meet the challenge.)

Have I mentioned that I'm stubborn?

See you all tomorrow at the workshop.

Susie
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Old 11-24-2007, 06:19 PM   #116
Jason Ackerman
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Re: Albany CrossFit Workout Log

Nice job with "Nancy" today! Everyone's OHS are looking so great!

Viv - you were probably getting more comfortable with the form in your later sets...next time we go a little heavier!

Sue - good luck with the challenge, you know I want you to succeed, just be sure you are getting enough rest, and eating more to compensate for the extra calories you are burning...
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Old 11-25-2007, 04:43 PM   #117
Jason Ackerman
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Re: Albany CrossFit Workout Log

Thank you to everyone that attended part IV or our Workshop. You guys are all looking great on your lifts. Like I have said, keep in mind these lifts are new to you, please do not get frustrated. Mastering these lifts is like mastering the violin...never going to happen! You can always learn more, make improvements, and do better! I have been doing these longer than any of you, and I learn new things all the time.

After the workshop, Niki and I did "Elizabeth". We both went at her very slowly and concentrated on form and range of motion. I did her as rx'd, 135lb. squat cleans, full top to bottom ring dips.

time = 20.47

I'll let Niki post her time...
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Old 11-25-2007, 04:47 PM   #118
Jason Ackerman
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Re: Albany CrossFit Workout Log

oh yeah...and nice job to Noreen for swinging a 40lb. KB overhead for the first time! She also hit a PR earlier in the week of 65lb. push jerks for 3 reps, very nice!
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Old 11-25-2007, 04:57 PM   #119
Viviane Guicheney
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Re: Albany CrossFit Workout Log

Hey Sue, how ya doing? What's the 10lb challenge?
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Old 11-25-2007, 05:08 PM   #120
Susie Rosenberg
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Re: Albany CrossFit Workout Log

I'm doin' ok, Viv, thanks for asking.

The Ten Pound Challenge started at the end of last August. My weight had crept up to 151 lbs., and I wanted to drop 10 pounds and a few people were interested in a challenge where we would post our workouts and our food diaries. We did this together for two months. In that time, I dropped my weight down to 144, where it's been pretty steady. So I didn't lose 10 pounds, but I seem to be at a good place at this weight. My body keeps changing even though the scale weight stays the same--I'm losing inches off my waist and gaining muscle in my upper body, where I need it.

A few very experienced Crossfitters who are really interested in nutrition sort of wound up "coaching" those of us trying to lose fat, and that's how I wound up changing up my diet along paleo lines, and how I came to try the Zone as well.

If you ever want a place to post your food journals, or ask questions, or get support for weight loss, feel free to come by and post. Lots of good cheerleaders there.

I had a good day today. Enjoyed the workshop a lot, and felt better in my joints after all the squats---my knee has been pretty wonky lately. Got my 10,000 meters in today, I'm up to 30,000. Only 170,000m left to go before Xmas Eve!

Susie
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