12/30/08

HSPU sub without a spotter

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"JT"

21-15-9

handstand pushups (subbed bench assist)
dips (with smallest band)
pushups

R-15:05

Going from dips to pushups was horribly painful. This was one of those workouts where my muscle strength limited my ability to work more than my lung capacity or tenacity.

We also decided that we are unreliable when it comes to keeping track of our workouts on-line. We have both been slacking and not writing our stuff down on paper. New Year's resolution: write.

12/29/08

50x6

So, we lost the key for our shed where the barbell and the erg are stored.  So we will have to be creative until Ken or I find a bolt cutter.  

In the meantime:

50 SDHP (R-55 lb kb; K-2 30 lb dbs)
50 situps
50 20 in box jumps
50 push presses (R and K-2 30lb dbs)
50 1.5 pood KB swings
50 squats
400 m run (R only)

Fun!  Should have had run at the beginning too and maybe shorter runs peppered in the middle.

12/28/08

Welcome back from Sugarland...also known as my parent's house at Christmas...

We started out thinking we would do 20 sprints...boy were we way off...

It doesn't sound too hard, but give it a go:

10 x 100 m sprint on the 1 minute

Our times were anywhere from 18-22 seconds.  

I puked at the end, Ken just suggested we run a mile.  Which we did.  Pathetically slowly.

The next day, we both were sore EVERYWHERE.  Amazing.


12/24/08

Swing!

We tried to very little avail to workout over Christmas.  We could blame it on the snow, but we both know it was laziness.  It was already showing it in my failure to record and post workout right before Christmas.

I got one workout in though on Christmas Eve:
50 medball cleans (20) 
50 situps
50 burpees 
50 KB swings (1.5 pood)

Blech.

12/17/08

Press and Squat at the OSU student gym

Ken got us both in with a $6 fee to the rec center on campus because it was icy and really, really cold out.  It was a good reminder as to what real fitness is...and what it isnt.  

There was a sign on the wall that said:
No Power/Olympic Lifts (cleans and deadlifts).  

So we pressed and squatted in a giant metal cage and had to go a little light because we couldn't drop the weight.

5x3
 back squat
R-160
K-185

5x3
press
R-80
pushpress
K-95

Then 3 rounds of max pull-ups and 3 rounds of med-ball throw situps (6 lbs).

Didn't have anytime to do lat pull downs because the gym closed.  Oh well.

12/16/08

inside...brrr...

3x

20 air squats
20 burpees
20 medball cleans (20 lbs)
20 situps

12/12/08

JUMP with Annie

50, 40, 30, 20, and 10

double unders (subbed knee to chest jumps)
situps

Rachel - lost time
Ken- watched

12/11/08

Barbara

20 pullups
30 pushups
40 situps
50 squats

Ken-4 rounds
Rachel-3 rounds

12/10/08


3x
400 m row
kettlebell swings (21-15-9, 1.5 pood)
bodyweight backsquat (15-12-9; Ken-150lbs, Ray-140lbs)

for time
Ken-14:03
Ray-13:58
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12/9/08

Games in the Park!

Our friends came over and we made up Crossfit games in the park...3 legged races and all!

Games were:

1) race around a set of trees wheelbarrow
2) race around a set of trees doing lunges
3) race around a tree carrying Valeska on your back
4) race zig-zagging through rocks laid out as barriers around a parking lot
5) play hot lava monster on a kid's playset and scare all the kids off

12/4/08

Squat RUN Squat

150 Squats
800 m run
150 Squats

Ken=15:40

Ray=15:45

12/3/08

Bench and Back Squat

Bench Press 1RM

Ray=135 lbs

Ken=135 lbs...hurt shoulder...

Squat

Ray=3x5 - 175 lbs

Ken=3x10 - 170 lbs...hurt back...

12/1/08

1RM Deadlift




5/4/3/2/1/1/1/1/1

Rachel pulls a new PR @ 255lbs -116 kilos (missed the actual pic though)

Ken ate too many cookies....:(