Tabatas=fun

I hate jump ropes. Especially the new, thin, fast ones that punish you with a whipping whenever you mess up. Grrrr....one more thing to learn to do!

Tabata:
Jump Rope (K=14, R=35)
Air Squat (K=18, R=20)
Push Ups (K=7, R=5)
Sit Ups (K=12, R=18)
Total(K=51, R=78)

Squat and Press

Ken and I got back to it and are going to try and do it every Monday.

BS: 5x3, 135 lbs
Press-R: 75 lbs
Push Press-Ken: 65 lbs

Swimming!

It was 105 F Tuesday...too hot to be outside, so to the pool!

warm up 300 yrds
10 x 50 yrds @ :55; drill odds, sprint evens
4 x 100 yrds @ 1:30; sprint
cool down 150 yrds

Since this was my first workout after the cleanse and all I had eaten that day was fruit, this was all I could handle. I was actually naseous at the end of this.

Cleanse...

Ken and I started the "master cleanse" the day after FGB and went on essentially a lemon juice, water, syrup, and cayenne drink concotion only for three days. Two days to wean ourselves off of it and then onto a month of attempting a paleo-zone diet.

As recipes and ideas come up (aka ways to handle eating massive amounts of veggies) we will post them here.

Fight Gone Badish

Kate and Josh came to our house and ran a slightly modified, FGB followed by a wonderful nutrition talk. Thanks folks!

4 rounds:
1) pullups and rowing
2) thrusters (20 lb med ball)
3) box jumps (24 inches)
4) SDHP (70 lb bar)
5) push press (60 lb dumbell)

K- 89, 80, 80 ,74
R- 89, 87, 85, 79

Good Morning to us!

"DT" (modified because we only have one bar)
5 rounds for time:
12 deadlifts (135 lbs)
9 SDHP (55 lbs)
6 push presses (dumbells, R-60 lbs, K-50 lbs)

R- 12 ish
Kate-14ish

Repeat!

From Kate and Josh with love; 8 sets of:

10 thrusters (53 lb kb)
run 100 m
10 burpees
run 100 m

R-19:30ish

This was a great, pukie workout. Thanks guys!

Rowing.

Alternating fun, Ken and I ambitiously set out to do a team 10k and ended up doing a team 7k because we changed the workout partway through.

First 4k we alternated 1ks, then we switched to sprint 500 m and did some fast rowing. Blah.... Good workout.

Dad!

My dad came down to visit for the daVinci Days Festival, so of course I suggested we do a CF workout...hehehe...

5(R)/4(Dad)x:
500 m row (R)/400 m run (Dad)
pushpress 60 lbs dumbell (R)/press 45 lbs (Dad) x 15

Good stuff!

20 minutes of pain with josh and kate

10 pushups
20 lunges
30 situps

As many rounds as you can in 20 minutes.

R-somewhere between 14 and 16
K-10

6:30 am

21-15-9

135 lb deadlift
20 inch box jump
ring dips (with band)

R-6:14
Kate-12 ish

Workout with Kate and Josh

Tabata style pullups and presses..yeeehaw!

Backpacking to Green Lakes Basin

Nicole and Rachel went off to the Green Lake Basin by South Sister. Beautiful Alpine hike, but too many mosquitos. About 27 mile loop with sidetrips (Not a good re-intro to backpacking btw).

Wednesday, wednesday, wednesday

Kate over for some back squatting; bot h of us were pretty beat down so we did 5x5 back squats.

Kate: 2 sets @120 lbs; 3 sets @ 115
Rachel: 1@ 145 lbs; 4 @ 150

Then, for fun, we did 3 sets of 10 assisted dips with max pushups while the other person did dips. Man did that suck.

Why Josh, Why?

Why does Josh love burpees? Maybe by doing enough I will find out. Or not.

12 wall ball (20 lbs, 8 ft target), 1 burpee
11 wall ball, 2 burpees
10 etc...
1 wall ball, 12 burpees

11:45

CF is much easier if you don't have to use your legs.

1,3,5

Phew. Finally did the press workout from the main board:

press 1-1-1-1-1 (85 l bs, 95, 100, 105 (fail), 105 (fail))
push press 3-3-3-3-3 (105, 110, 110, 112, 112)
press jerk 5-5-5-5-5 (112, 112, 112, 112, 112)

Felt good to do some solid feeling lifts; back felt on it. Yeah!

Row!

It is hot out.

500 m row
21 dips (band)
21 65 lb push press
500 m row
15 dips (band)
15 65 lb push press
500 m row
9 dips (band)
9 65 lb push press

R- 15:14

Kate and Josh heart pullups

3 rounds:
-10 pullups
-20 situps
-30 double unders (or 60 singles)

Rachel: 6:07
Ken: 5:45

Weight day!

Kate over for another day of fun:

5,4,3,2,1,1,1,1....

press

Kate=76 lbs

Rachel=100 lbs

5x3 back squat;

K and R=95 lbs

Max dips (with band)

R=22

K=17