Smith Rock

Well, I had a week of field work over in Eastern OR and Ken had Spring Break, which means zero crossfit workouts. But, Ken did go backcountry skiing and I went climbing at Smith Rock this last weekend. It was sunny and 70 and then snowed a 1/4 inch. Spring climbing to a tee.

Back at it this week!

Friday the 13th=dips

Taken from the main CF page:

5 pullups
5 dips
15 situps

As many rounds in 30 minutes as possible.

I subbed assisted dips with a rubber band (3 assisted dips for every real dip assigned) and know that at about 15 minutes I had done 14 rounds. Otherwise, I just know my triceps are completely pumped.

I have a bum IT band and knee right now, so if anyone has any knee-less workouts to recommend, I would love suggestions.

Rowing Fun

500 row
21 pushpress (65 lbs)
21 pullups
500 row
15 pushpress
15 pullups
500 row
9 pushpress
9 pullups

Rachel-16:55
Ken-13:05

Cindy

5 pullups
10 pushups
15 squats

Rachel-I think 17 rounds...lost count...

BS, Press, DL

BS 5x3
Rachel-165
Ken-

Press 5x3
Rachel-82
Ken (pushpress)-82

DL 1x5
Ken and Rachel-215

Swimming again

Trying to make up swimming workout for CF is interesting, but I feel like I have come up with some good challenges while still allowing myself to work on form:

200 warm up

200 free
6x50's @ 1:00
200 free
6x50's @ :55
200 free
6x50's @ :50

200 kick

4 x 25 IM sprints @ :30

100 easy

So then we did Fran

Ahh Fran. Our benchmark of benchmarks.

It sucked. Neither of us had been doing pullups with any regularity, though we had been squatting and pressing more regularly.

Rachel-65 lbs; 11:30ish; it was all in the pullups, I can no longer connect my kips
Ken-75 lbs; 7:00ish

Oh well, that is why we have a pullup bar now and plan to use it much more often!

Dig Holes For Time!

The pullup bar is finally in! A couple good workouts of digging holes in the rain. Since we rent we opted not to sink the posts in cement. It's got a little bit of sway but works pretty well overall. One side for rings and one for pullups. Finally time for a little Fran...