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Old 11-06-2007, 12:30 PM   #21
Jason Ackerman
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Re: Albany CrossFit Workout Log

7x1 Squats

255x1
275x1
285x1 x 5

I think I could've gone up. I did this right after spin and my legs were fatigued. It gave me good confidence at 285, and hopefully I will hit 300 at the next CFT.

I will post pics on the website - www.albanycrossfit.com
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Old 11-06-2007, 12:54 PM   #22
Susie Rosenberg
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Re: Albany CrossFit Workout Log

Quote:
Originally Posted by Jason Ackerman View Post
7x1 Squats

255x1
275x1
285x1 x 5

I think I could've gone up. I did this right after spin and my legs were fatigued. It gave me good confidence at 285, and hopefully I will hit 300 at the next CFT.

I will post pics on the website - www.albanycrossfit.com

Jason, no doubt at all you can nail 300....*play theme from Rocky*

I'm glad I stayed light today....we got me up to 115lbs. but I know I can do better.

I got my copy of STARTING STRENGTH today and I'm learning about the back squat. There's a LOT of information with very detailed instructions. In fact, I learned that your grip, Jason, was right the first time. Thumb does NOT curl underneath to the front of the bar, but sort of comes up to the top.

I'm practicing, and I can't wait to try these again.

Susie
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Old 11-07-2007, 05:04 PM   #23
Susie Rosenberg
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Re: Albany CrossFit Workout Log

Way subbed Nasty Girls today:

On the Gravitron: 4 pullups (80 lb. assist) w/ 4 dips (100 lb. assist) per muscle up; power cleans w/ the unweighted bar...next time with light weight...25:18.

I feel good.

Susie
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Old 11-07-2007, 08:11 PM   #24
Jason Ackerman
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Re: Albany CrossFit Workout Log

nice work Sue...those squats looked very nice today.
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Old 11-08-2007, 08:34 PM   #25
Jason Ackerman
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Re: Albany CrossFit Workout Log

WOD - Deadlift 5 x 3

315, 315, 300, 300, 300

My goal was to hit all the sets at 315, but after the second set I knew it wasn't going to happen.

One of our members John Johnson hit a PR 300lb. max rep lift!
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Old 11-09-2007, 01:21 PM   #26
Susie Rosenberg
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Re: Albany CrossFit Workout Log

Really good day today....

spin class x 1 hour
then 5x3 DL practice with 135 lbs.
then Cindy 13 rounds
then Cindy again 20 rounds in 23:45. (or was it 22:45? I forget)

I feel good. I think there's something to this Zone/paleo nuttiness. I'm sore around my knees but I'm not tired.

Susie
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Old 11-09-2007, 01:22 PM   #27
Susie Rosenberg
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Re: Albany CrossFit Workout Log

Hey, congratulations to John!!!
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Old 11-09-2007, 05:13 PM   #28
Luke Day
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Re: Albany CrossFit Workout Log

Looking good folks.....looking damn good!

On Monday we did One Set Fran......all the 45 thrusters then all the 45 pullups, did that in 7:00 flat. So I'm thinking next Fran I'll be sub-5. Here's hoping.

On Tuesday I did 5x 500meter row/30 GHD situps

Finished that in something like 19

Took two days off.

Today we did this mashup run with tires, run with people on your shoulders, drag tires, farmers walk, ball slams, burpees, box jump thing. It was fun.

Then I did weighted pullups, and then some dudes were like "Let's Deadlift" and I got up to 375, which was awesome but I'm sure I could go higher if not so spent.

Then we did shots of Johhny Walker in the gym.
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Old 11-09-2007, 06:09 PM   #29
Jason Ackerman
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Re: Albany CrossFit Workout Log

Cindy - 21 rounds + 2 pullups - my PR, I'll shoot for 25 next time!

Sue great job on both rounds of Cindy! You are in the zone!

Luke sounds like you are doing awesome! Can't wait to have you back and see what you have learned...maybe we can even try those Johnny Walker shots in Albany!
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Old 11-10-2007, 05:58 AM   #30
Susie Rosenberg
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Re: Albany CrossFit Workout Log

Quote:
Originally Posted by Luke Day View Post
Then we did shots of Johhny Walker in the gym.
Hey, Luke....

Be careful with those shots....it's an isolation exercise for the biceps.....better to take the shots while doing a one-armed chin......

Seriously, that sounds like some very wicked workout there, you beast.

Susie
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