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Old 11-01-2007, 10:58 AM   #11
Jason Ackerman
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Re: Albany CrossFit Workout Log

11/1

Diane as rx'd 10.41 - 2.5 minutes off last time, with deeper HSPU

Nice work Susie, Jess, and Dave - Sue your time was 11.14

Also, congrats to Sue and Greg for completing the skeleton crew!
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Old 11-02-2007, 01:22 PM   #12
Susie Rosenberg
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Re: Albany CrossFit Workout Log

Quote:
Originally Posted by Jason Ackerman View Post
11/1

Diane as rx'd 10.41 - 2.5 minutes off last time, with deeper HSPU

Nice work Susie, Jess, and Dave - Sue your time was 11.14

Also, congrats to Sue and Greg for completing the skeleton crew!
Nice improvement on Diane, Jason!

That reminds me, gotta go claim my right to purchase a stupid Skeleton Crew T-shirt. What some people won't do............

11/2
spin class x 60 min.
Jason's workout: Lunges down the hallway, sprint back.
21/15/9 GHD situps, pullups, pushups each set followed by
those damned lunges and sprint.
I'm working on perfect pushups! Did negatives and
some on my knees. One day I'll laugh at this entry.

Susie
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Old 11-02-2007, 05:11 PM   #13
Jason Ackerman
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Re: Albany CrossFit Workout Log

Isabel - just the bar - working on form, 7.32

some muscle-up practice after, after the certification, I am getting them no problem, their cues are working.
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Old 11-03-2007, 08:23 AM   #14
Luke Day
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Re: Albany CrossFit Workout Log

Jay re "Diane"-Awesome!:

"Some are born badass, some acquire badassness, and some have badassery thrust upon them!"



Same with you Susie, but just basically re: Everything

Last edited by Luke Day : 11-03-2007 at 08:31 AM.
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Old 11-03-2007, 08:24 AM   #15
Luke Day
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Re: Albany CrossFit Workout Log

Now, ahem, for my workout, which was completed after a straight 30 (yes, 30) hour shift:

(Rowing) Annie
500 m/50 situps/400 m/40 situps/300m/30 situps/200 m/20 situps/100 m/10 situps

11:11.66

I thought that time had a nice symmetry to it

Push press 5x5 up to 145......I've been hitting form over weight since the people at CFSD chewed my butt for being sloppy, sounds like Jay has been doing the same since the Canadians "eh'd" him into submission last week.

Towel Pullupsx100
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Old 11-03-2007, 11:05 AM   #16
Susie Rosenberg
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Re: Albany CrossFit Workout Log

Luke, you did 100 towel pullups after all that? You be da man. And after a 30 hour duty. All I lifted after a night on call was a hamburger and a beer.

Susie
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Old 11-04-2007, 03:30 PM   #17
Luke Day
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Re: Albany CrossFit Workout Log

11/4/07

"Nasty Girls" not as rx'd b/c can't do muscle ups
3x
50 squats
35 Pull Ups/35 Bench Dips (sub for 7 muscle ups)
10 135 lb Cleans

21:24

Got that done on a lull during the 30 hour shift. Thank God the Navy has gyms every-damn-where. It's nice to slip out and workout during a shift.
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Old 11-04-2007, 08:02 PM   #18
Jason Ackerman
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Re: Albany CrossFit Workout Log

Nasty Girls as rx'd = 16.54

Luke we miss you here. Can't wait to have you back!

Yes, we are getting really strict on form, Sue is even doing pushups on her knees.

100 towel pullups? I might try 100 pullups tomorrow, Greg inspired me.
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Old 11-05-2007, 05:51 PM   #19
Susie Rosenberg
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Re: Albany CrossFit Workout Log

1. Did the 400m runs on the treadmill. Didn't keep time, but did all 4 quarters between 7.0 and 7.5mph, took 2 strict 2 minute rests. Felt good!

2. Did 3 1000m rows with short rests, all under 4:30, I think.

3. Worked on OH press, push-press and jerk. Used the unweighted 45 lb. bar and I felt pretty good. I think the form workshop helped a lot. (Thanks, Jason!)

I'm doing an experiment: I'm going to do strict Zone for all the meals we eat at home. (We usually eat out twice a week, and those meals I will eat Paleo--except for my splurge of 1 glass of red wine.) I'm going to do this until Christmas and see what happens. I'm choosing to eat 11 Zone blocks because I want to lose a bit more bodyfat.

I have been eating pretty much paleo as is....but now I'm adding the Zone quantities to the mostly paleo foods I consume.

Susie
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Old 11-05-2007, 06:36 PM   #20
Jason Ackerman
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Re: Albany CrossFit Workout Log

Sue, you don't have any more fat to lose!!! Great job on the rows today.

I did 4x500m rows, 1.49, 1.52, 1.53, 1.54 damper of 10.
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