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Old 07-12-2009, 08:48 PM   #1
Carol Jantsch
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all the cool kids at CFCC are doin it

I'm proud to be a member of CrossFit Center City in Philadelphia. I came to my first CF session ever in March 2009 and have been hooked ever since.

I'm a musician in the Philadelphia Orchestra, and we're in Vail, CO for a concert series this week. It's been a fun challenge working out at altitude (approx. 8150ft above sea level).


7/10/09

4 rounds for time: (scaled slightly for altitude)
-400m run
-30 squats

Carol 13:28
Dave (my fiancee) 11:33
Marc (violinist in PO) 19:38


7/11/09

AMRAP in 20 minutes:
-5 strict press
-10 burpees
-15 kettlebell swings

Carol (55# press, 1 pood) 7 rounds in 20:55
Dave (65# press, 1 pood) 7 rounds in 21:08
Blair (bass trombone in PO) 7 rounds in 21:00
---we scaled Blair to 5 presses at 45#, 5 burpees, and 10 KB swings at 15# per round

afternoon:
Hiked Vail Mountain with Dave and Eric (trombonist in PO). About 1800ft elevation gain--took 1 hour, 50min. Rode gondola down.


7/12/09

Took a 40-minute rowing lesson with Jonathan, an oboist in the orchestra who belongs to a rowing club on the Schuylkill. Worked on form, and did 3 5-minute sets. I averaged about a 2:16 split with a rating of 24.
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Old 07-13-2009, 07:46 AM   #2
Rachel Baratz
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Re: all the cool kids at CFCC are doin it

yay! hi carol!!!! welcome to the world of online workout logs. it's pretty inspiring to see what people have accomplished.

enjoy colorado -- i'm sure you'll kick our butts even more than usual once you get back since you've been working out at elevation!
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Old 07-13-2009, 11:06 AM   #3
Erin Davidson
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Re: all the cool kids at CFCC are doin it

I want to see a TUBA WOD!

HI, CAROL. Welcome to the boards. I miss you. I think your caribeaner (seriously... HOW do you spell that word???) misses you more though...
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Old 07-15-2009, 06:28 PM   #4
Liz Edmonds
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Re: all the cool kids at CFCC are doin it

Woot! Carol! Now that you are here, all the cool kids ARE doin it!

You are missed at CFCC. Are you going to a crossfit place in CO?
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Old 07-16-2009, 08:56 PM   #5
Carol Jantsch
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Re: all the cool kids at CFCC are doin it

Thanks for the welcomes! No, Liz, we're not going to an affiliate; there's just a really sweet gym at our hotel. The past few days we've been taking advantage of our surroundings...


7/13/09--rest day


7/14/09 Mount Massive

Maximum elevation: 14,421 feet
Elevation gain: 4,410 feet
Total distance: 13.6 miles
Total time on trail: 8 hours, 28 minutes


7/15/09--rest day (recover from mt massive!)


7/16/09 Booth Lake Trail

Maximum elevation: 11,470 feet
Elevation gain: 2,270 feet
Total distance: 10.6 miles
Total time on trail: 6 hours, 15 minutes

*plus a 3-mile walk from trailhead back home (friends dropped us off in the morning)
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Old 07-18-2009, 07:58 AM   #6
Carol Jantsch
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Re: all the cool kids at CFCC are doin it

7/17/09 "Pushing Helen"

No good pullup bars in this gym, so we did pushups instead of pullups.

3 rounds for time:
-400m run
-21 KB swings (1 pd)
-12 pushups

Dave: 10:49
Carol: 12:58


7/18/09

3 rounds for time:
-100 skips rope
-15 thrusters
-100m waiter's walk

Dave (60#) 17:18
Carol (45#) 16:02


Tomorrow's a rest and travel day, and we'll be back at CFCC on Monday. Looking forward to seeing everyone again!
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Old 07-18-2009, 04:00 PM   #7
Erin Davidson
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Re: all the cool kids at CFCC are doin it

Quote:
Originally Posted by Carol Jantsch View Post
7/17/09 "Pushing Helen"

No good pullup bars in this gym, so we did pushups instead of pullups.

3 rounds for time:
-400m run
-21 KB swings (1 pd)
-12 pushups

Dave: 10:49
Carol: 12:58


7/18/09

3 rounds for time:
-100 skips rope
-15 thrusters
-100m waiter's walk

Dave (60#) 17:18
Carol (45#) 16:02


Tomorrow's a rest and travel day, and we'll be back at CFCC on Monday. Looking forward to seeing everyone again!
WE'VE MISSED YOU!!!
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Old 07-24-2009, 03:23 PM   #8
Carol Jantsch
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Re: all the cool kids at CFCC are doin it

It's great to be back in Philly! Cool people at the gym + being able to breathe again = good times.


7/20/09 Filthy Fifties
-20" box jumps
-jumping ring pullups
-sandbag swings (25#)
-walking lunge
-tuck raises
-push presses (25# sandbag)
-good mornings (25# sb)
-thrusters (25#sb)
-burpees
-jump rope (200 singles)

36:18

sandbags are fun.


7/22/09 Deadlifts

95x5
135x1
165x1
185x1
205x1
215x1
230x1 <-- PR
205x1


7/23/09

AMRAP in 20 minutes:
-8 single leg squats (standing on edge of bench)
-8 pullups (purple band/foot)

7 rounds + 8 SLS, 3 PU

will my right leg be as strong as my left eventually or are other people lopsided too?


7/24/09 DT - 75#

5 rounds for time:
-12 Deadlifts
-9 Hang Power Cleans
-6 Push Jerks

14:02


I've been trying to work on my double unders every day, but dang, that stuff stings! especially when you're twirling twice as fast...
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Old 07-28-2009, 02:20 PM   #9
Carol Jantsch
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Re: all the cool kids at CFCC are doin it

7/26/09

AMRAP in 20 minutes:
-10 thrusters (25# sandbag)
-10 ab-wheel rollouts (two purple bands)
-10 good mornings (25# sb)

11 rounds + 5 thrusters


7/27/09

Power cleans/Front Squats
65 x 1 + 5 (1PC, 5FS)
85 x 1 + 5
95 x 1 + 5
105 x 1 + 5
110 x 1 + 5
115 x 1 + 3 (4F)
100 x 1 + 5


7/28/09

"Cindy" AMRAP in 20 minutes:
-5 pullups (purple band/foot)
-10 pushups
-15 squats

9 rounds + 5 pullups, 5 pushups

Did real pushups for the first 5 rounds, but moved to 45-lb plate or purple bands because I was feeling local fatigue instead of cardio. Guess I should have stuck it out...

From here on out, I will only use real pushups. Not just for Cindy, but for everything. They'll get better faster if I just start doing them, right?


Dave did really well today. He did Cindy as RX'd and got 11 rounds, but of course he tore his hand on the very last pullup. He's watching train videos now. We're getting married in 32 days!
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Old 07-29-2009, 06:29 PM   #10
Samantha Aurelio
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Re: all the cool kids at CFCC are doin it

Hi Carol
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