At the gym at 6 for my KB workout. Much warmer than yesterday. No frost.
Here is my workout. I completed 5 sets in 20 minutes. I was pleased with that even though this workout is less than I had been doing.
2 Hand KB Swings 32kg – 15 reps
Bulgarian Split Squat (rear [...]

At the gym at 6A. Ron and Eric were there so I was not alone, thank goodness.
We did have some fun with the rower. We did 3 sets of 100 meters. I was consistant at 19 seconds each time.
We did the Cindy workout which is:
5 Pull Ups
10 Push [...]

At the gym at 6A and worked for an hour.
Core Circuit
V-Sit Med Ball Rotations 12lb. Med Ball – 30 reps
Crab Walks with Hip Extension for 3 second hold each 6 steps
16kg McGill Crunches
16kg Sideups, Planks
Shoulder Flyes, 4 sets
Face Pulls
Elbow Pulls
Jump Rope
Circuit
Kettlebell Turkish Get-Up 6 kg – 5 each side
Kettlebell Snatch 20 kg – 12 each
Kettlebell [...]

Secondary title:
“First One Done”
Additional Titles:
“I Kicked All Their Asses”
“I Left Them All In The Dust”

Today was my first Tuesday morning class. I had been checking out the Crossfitlegacy website and knew that it was not a big class, but still big enough that I might be able to blend into the [...]

All the holidays are over for the JCC and I am changing to Tuesdays and Thursdays for Crossfit so I am on a new schedule.
My gym workout this morning was:
Core and activation exercises
Main Circuit:
24 KG Kettlebell Laterial Lunges, 12 each direction
115 lb Rope Pushdowns
115 lb Rope Curl
Time: 18 minutes (completed with only very short rests [...]

9AM and I am back at Crossfitlegacy for the free Saturday morning class.
We had 5 participants.
Here is the workout and results:
10 Med Ball Cleans
10 Burpees
10 Double Unders
***7 Rounds for time***
Results
Chris–15:18(scaled)
Justin–19:14(as Rx’ed)
Terry–17:20(scaled….I did 6 rounds)
Kayla–13:21(scaled)
Tylor–12:42(scaled)
Brian–14:00(as Rx’ed)
As is becoming the norm, any workout with Burpees is a challenge for me. I have not really [...]

I do a lot of research on aging and exercise. I have also been researching Crossfit and older adults. I came across a Crossfit workout called “Respect Your Elders”. The basic concept is simply scaling the workout based upon your age. Here is the workout as written:
WOD 4-05-08 “Respect Your Elders” (created [...]

Crossfitlegacy is now offering 6AM classes on Tuesday and Thursday. I am going to switch to Tuesday’s and Thursday’s. I hate to leave my current classmates but this new schedule is going to work better for me.
The holiday’s are over at the JCC for this year so I will be able to [...]

Here is a nice picture of the Crossfitlegacy class from Monday, October 20, 2008.

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I felt much better this morning. In fact, I was really suprised. Still a bit of tension in my left hamstring but other than that I was set to go. Hard to believe I had such a recovery from yesterday when I really felt I had come to the end of my [...]