1 Rep Max DL

Rachel-242 lbs
Ken-250 lbs

Rain, rain, glad your here!

Went out in the rain last night; nothing like a little Rocky rain running to get you pumped!

400 m run
21 med ball cleans (20 lbs)
21 pushups
400 m run
15 med ball cleans (20 lbs)
15 pushups
400 m run
9 med ball cleans (20 lbs)
9 pushups
400 m run

Rachel - 13:15

Ken- motivational timer

Row, Burp, Run

Well, no rower at my parents house, so I subbed 10 SDHP for every 100 m of rowing. Took this off of the main CF board:

3x:
50 SDHP (40 lbs)
21 Burpees
400 m run

27 minutes and change

Powerclean

Ken working through mechanics of the powerclean. This is one lift, for both of us, that we always feel we are refining in major ways. Not quite to muscle memory yet, no matter how many times Mike and Carrie had us do them. But, we do know that breaking it down into its seperate components (the deadlift, then the scoop, then the drive) we at least feel like we are in the ballpark.

Lift!

Starting light after a month off due to illness and injury...

Back Squat 5x3
Press (Ray) Push Press (Ken) 5x3
Power Clean 3x6

Ken 155/75/95
Rachel 145/80/95

Row 500x4

Rachel

with 1 min rest inbetween...

1:50
1:57
2:03
2:25

Ski Trip!

Backcountry Skiing!

We went up to Santiam Pass and did some touring; about 4 miles.

Legs hurt, good stuff.

WOD from main page 2/12/09

45 double unders
45 squat cleans @ 75 lbs
90 assisted dips on rings
45 double unders

Phew, did that stink. Mostly because I haven't done anything with weight really for about 3 weeks because of travleing, my knee, and being sick with this hellacious flu. Yuck. Total, spending time reviewing my lifting technique, this took 35 minutes. Hopefully I will be able to try this one again when I am feeling confident in my squat cleans.

Travel WO

My CF coach from Bellevue, WA (Carrie) gave me a list of fabulous travel workouts. I was traveling for work Wed and Thursday this week and spent the night in Chemult, OR (about 20 F and snowy). This is one she gave me that I threw some squats into for extra fun and for working off those travel thigh cramps:

4x
-30 lunges
-15 squats
-15 v-ups (see here for example)
-15 supermen

I didn't have a watch, but I can tell you I worked hard!

We Suck

Been seriously neglecting the blog. The frigid temps have been a little rough as well. Getting out in the cold and dark to train has been particular challenging lately, though we do feel like Rocky training in the snow to beat the Russian dude when we are outside doing back squats in the dark with hats and gloves on. Fortuantely the evenings are getting lighter.

Two weeks of whatever the hell that bug is that is going around and Rachel's bum knee didn't help, either.

Now to keep things up to date...

Swimming

-500 yrd warm up
-at about 80%:
1x200
2x175
3x150
4x125
5x100
6x75
7x50-sprint
8x25-sprint
-400 cool down, backstroke drills and swimming

Swimming

Welp, thought I would give swimming a go again since I know I can do it and it is easy to make into a CF workout. Since I haven't swam for excercise in about 5 years, I have been starting with freestyle mostly (and because my knee is a little messed up).

-200 warmup
200 kick
-freestyle pyramid
100 free
200 free
300 free
400 free
300 free
200 free
100 free

-200 cool down

I have to say that this hurt. Alot. And it hurt my knee, which swimming isn't supposed to do. Hmm.