1/20/09

Inagural Workout



Well, it was never prescribed, but I thought I would give this one a try.
1 time through:
1) wake up at 4:30 am (K, is that right?)
2) have really super nice cousin drive you to the parking lot nearby the Metro in DC so you can catch a train and avoid all the crazy traffic
3) Ride metro and miss stop you need because the platform is too full of people
4) Walk 2 miles to Blue gate.
5) Wait 3.5 hrs in line at blue gate. Contain rage while people cut in front of you. Hold pee until kidney fails.
6) Get in finally after having to push yourself through a funnel of 30 people wide down to 2.
7) Hit numb feet 500 times on ground to try and revive.
8) Watch historical inaguration.
9) Leave after speech in order to try and beat crowds.
10) Get lost; then walk 7 miles to nearest red-line metro stop.
11) Ride metro home, drink a beer and watch the balls.
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1/19/09

Fran

Cousin K was nice enough to let me go the gym with her and teach her kipping pullups. Sorry K, I have forever ruined your hands.

21-15-9

pullups
thrusters

7:15

knee hurts...had to stop...

1/13/09

Ashley's Sweat Angel



For Time:

21-18-15-9-3

squats
weighted situps
kettleball/dumbell swings

Matt and Ashley tied according to them.

Rachel modified squats with dips because of hurt knee.
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1/12/09

S and P

Rachel
BS
5x3-180 lbs

Press
5x3-87 lbs

Ken
BS
Push Press

1/9/09

FGKB

Had our friends Matt and Ashley over for a slightly modified 3 rounds of FGB.

-push press
-box jump
-SDHP
-row
-med ball toss up in the air and catch

All had fun as you can see by our sassy poses.

Fight Gone Semi-bad

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1/6/09

Row and pushpress competition

Ken and I challenged eachother to a rowing/pushpressing duel.

Rowing pyramid: 100-200-300-400-300-200-100 alternating people. While you are waiting for your turn to row, you do push presses with the bar. Your score is the number of push presses you get. We should have done this with weight on the bar, but it was still hard.

Rachel-164
Ken- 5...I mean 135

1/5/09

Row

5 k

Rachel- 24:14

1/3/09

weak hands...


We did as many pullups as we could in 20 minutes.

Ken rocked it at 180.

Rachel had to stop because she was slipping off the bar because of blood. 104.


1/2/09

BS, Press, DL

Back Squat
5x3
Ken-190 lbs
Rachel-175 lbs

Press
5x3
Ken-85 lbs (pushpress)
Rachel-85 lbs

Deadlift
1x5
Ken and Rachel-210 lbs

1/1/09

New Years

We did our New Years right by:
1) sleeping in
2) having zone pancakes:

1/2 c cottage cheese
2 eggs
3/4 c flour
1/8 tsp salt
1/8 c oil
1/4 c milk
1/4 tbsp vanilla

mix in blender for 2 minutes, cook on griddle

3) Went hiking at Cascade Head near Lincoln City during a nice storm.

4) Went to bed.

Happy New Years!