12/30/08
"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
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
double unders (subbed knee to chest jumps)
situps
Rachel - lost time
Ken- watched
12/11/08
12/10/08
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
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
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...
Ray=135 lbs
Ken=135 lbs...hurt shoulder...
Squat
Ray=3x5 - 175 lbs
Ken=3x10 - 170 lbs...hurt back...
12/1/08
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