Josh will devise some horrible workout for you. Beware. It's the first day of December which means the end of the year is near. Get ready for 2008 by getting some.
Josh will devise some horrible workout for you. Beware. It's the first day of December which means the end of the year is near. Get ready for 2008 by getting some.
can someone explain how I get a page on the wiki thing?
Who came up with it? It's a cool idea. I checked out Moons page and it made me want one.
Thanks
Page created. http://www.crossfitwiki.com/wiki/pmwiki.php?n=Crossfit.AllisonNYC
Hit the edit tab to populate. If markup languages make you puke, catch me or someone else who is familiar with wikis and they can help.
This goes for all others as well - I am very willing to help you make your pages, fill in the leader board, make new sections if you have ideas, whatever. Just let me know. Most of y'all have my email.
Sam also suggested that you go into the edit feature on somebody's page and copy it. Then paste into the edit page of your profile. Change all the details to suit you and then save. It's quick and easy.
An easy way to update your page now Allison is to copy the "code" from someone else's page into word or another word processing program and just cut out their info and put your info in and then paste it back on their and hit save.
And I notice that Tyler posted before me the same thing...
Sorry guys, but after Tyler promised horrible, I had to deliver.
Ladies Night (aka "Girls Gone Wild")
Run 400m
21 KB Swings (1.5 / 1 pood)
15 Pullups
Run 400
15 Deadlifts (225# / 185#)
15 HSPU
Run 400
30 Wall Balls
30 Box Jumps
Run 400
15 OHS (95# / 65#)
Girls Gone Wild/ Ladies Night
26:50
16kg KB
135DL
HSPU nase to 2abmats
Wall ball 15w 14# 15w 10#
OHS 65
girls gone wild/ladies night ( and i needed a serious cocktail)
Josh I think it was 12 pulups not 15--
time-25 something?
subbed row 500m
16kg KB
2 dead hang pullups-but arms fried after doing 5 pullups in row before workout and then the KB swings-so did remainder 10 jumping PU(need to learn how to kip!)
95DL (no break!)
HSPU nose to two abmats (no break!)
wall ball 10#
OHS 45
HARI-never would have made it thru those box jumps and wall balls had you not been pushing me on. thanks a million!
next time for these exercises wherever they may show up -heavier weight for deadlift and will try one ab mat for HSPU.
great time today!
Ladies Night/Girls Gone Wild
185# Deadlifts
Box HSPU
20# Wall Ball
95# OHS
Rest as posted
And it was 12 pullups
22:54
Did my own thing today. Run 15k (9.3 miles) in central park (hot chocolate race). 1:11:27, or 7:40 pace. Avg hr 180/max 192.
Made up Wednesday's CrossFit Total: 607 (215, 117, 275) BW = 150
Court, thanks for the help.
Michelle, add HSPU's to your list of this year's accomplishments.
Hey Moon and Sam-
Please contact me via my crossfitnyc email: I need your help for a CF i.t. problem. Leave me your numbers if you would so I can give you a call. I promise hearty renumeration.
Michelle is absolutely correct - 12 pullups, not 15; that's what I get for trying to type up the workout and supervise it at the same time.
and what a great supervision it was josh. first class all the way :)
i think the comment about my HSPUs said it all-" and if you combine all 15 of those you would have one full ROM"
That is understandable that money makes us independent. But how to act if someone doesn't have cash? The one way only is to try to get the business loans or just bank loan.
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