Tues 4/11/2006

[Gabe Rinaldi]

1pm CrossFit Los Altos WOD

Participants - Gary, Randy, Thom

Tabata (20 seconds on, 10 seconds off for 8 rounds) for each of the follow 4 exercises. Score is the total number of reps on every exercise (for the rowing maching we use Calories)

Rowing Machine

Ball Slam

Squat

DB Push Press

Each exercise was modified somewhat for the different fitness levels. The scores were as follows:

Gary - 41 row, 112 slam, 102 squat, 117 press - total = 372
Randy - 46 row, 103 slam, 108 squat, 97 press - total = 354
Thom - 40 row, 92 slam, 96 squat, 110 press - total = 338

Excellent workout...those 10 second rest periods tend to feel like 2 seconds. That was a lot of high intensity work in a short amount of time. Keep on rockin'

[Gabe Rinaldi]

played around with some kettlebell exercises:

around the body
upside down cleans
hand to hand drills
swings with a flip
push presses

All this was light - no heavier than 16kg

Then I did a few rope climbs and hand stands with feet supported

For my WOD I did:

30 Clean and Jerks as fast as possible with 62.5 kg.

Time - 17:50 (I was very tired - my legs didn't have much after yesterdays WOD and Mtn. bike ride)

[Gabe Rinaldi]

6pm CrossFit Los Altos group

Participant - Diane

same workout as 1pm group - Tabata row, ball slam, squat, push press

row - 47
slam - 74
squat - 96
push press - 77
total - 294

Great job Diane - way to push yourself to the extreme! It's tough doing this sort of workout and even harder when you're the only one doing it. Let's spread the word and get more people doing these workouts :)

Keep up the great work!

[Scott Kolasinski]

Today I did:

250m row set at #5
95 lb. bench for 25 reps

10 times for time

Got 21:23

Not sure if this was better than the last time I did it, but I know it's close. My heart felt good as I pushed it on the rower. My chest was sore from Sunday's WOD and yesterday's extra Heavy benching routine. Not sure why I did this one today. I just knew it had been a while since I've done it and I wanted to go for it in light of the circumstances. It's probably a matter of masochism on some level.

[Analisa Naldi]

4/11/06

Decided not to run the 10K today (Jimmy and Joe, you're my heroes!)...Instead did old WOD

60 kg Dead Lift - 15 reps
400m Sprint - Treadmill
GHG Sit-Ups - 15 reps

5 Rounds for time

Time today: 25:02

My sprints were all under 1:45. My back tightened up considerable after my second set of dead lifts (I think massively fatigued from two WOD's yesterday) and by my 4th round I was having to really take my time during both the sit-ups and dead lifts.
Last time I did this workout I felt really good, after a day of rest, and my time was 18:32....(or something around that). Bummer to have had such a leap in my time....the sprints felt good though...
Those of you who did Crossfit today....Great Job! Tabata isn't easy and it takes lots of blood, sweat and tears to power through it! Solid!
Learn to listen to the body......Lesson of the day -
A:D

[Thom Downing]

Dan Oberotman

Rower=43
Ball Slam (12lb)=88
BW Squat =113
Push Press (12db)= 100

Total=344

Great work Dan! Keep working on your rowing form and power.