11/30/08

Helen +

Helen with 800 m run!

800 m run
21 KB swings
12 pull ups

3 rounds for time:

Ken- 17:42, 1.5 pood

Rachel- 18:12, 40 lb dumbell

11/29/08

Row, row, row your erg

Row 5k for time!

Rachel-21:38

11/27/08

Squat and Press

We hurriedly got in a Thanksgiving workout:

Back squat-5x3
Press-5x3

Ken:
bs-195 lbs
press-80 lbs

Rachel:
bs-170 lbs
press-tried 87 lbs, couldn't complete, dropped to 80 lbs

11/25/08

Burp.

For 15 minutes:

9 cal row
15 push presses (45 lbs)
21 burpees
max dips

We both lost count...but it hurt...

11/23/08

11/22/08

 
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Ken and the balls.

Ken kicked butt in the 30 degree temps!

21-15-9
med ball cleans (20 lbs)
kettle bell swings
push press (65 lbs)

10:04

11/20/08

Lame.


Tonight, Ray learned what happens when you don't lift your chest and then try to ditch 175 lbs from a full squat while bent in half...ouch...

Monday: bar ditching practice

11/19/08

Rowing machine...and an erg.

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11/19/08

Ken= Cindy

5 Pull ups
10 Push ups
15 Squats

As many as you can in 20 minutes

K=18 rounds

Ray (hurt wrist from towel pull ups!)=Micheal
Run 800 m
50 supermen* (supposed to be back extensions)
50 sit ups

3 x for time=18:10 minutes

*need better sub for back extensions...

Dustin hearts rings.

11/16/08
400 m run
2 presses
4 push presses
6 press jerks
Each arm, as many rounds in 20 minutes.
Ken=5, 30 lbs
Ray=5.5, 30 lbs
D=6, 35 lbs
11/17/08
"Jackie"
1000 m row
thrusters (45 lbs)
pullups (30 reps)
Ken=12:32, towel pullups
Ray=12:20, jumping towel pullups, 60
D=12:30, ring rows, 60
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