Albany CrossFit Workout Log

[Jason Ackerman]

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!

[Susie Rosenberg]

Originally Posted by Jason Ackerman

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

[Jason Ackerman]

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.

[Luke Day]

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

[Luke Day]

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

[Susie Rosenberg]

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

[Luke Day]

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.

[Jason Ackerman]

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.

[Susie Rosenberg]

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

[Jason Ackerman]

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.