Ouch.

5 rounds for time, team style (Ken and I were a team)
-50 m weighted lunges (K-35 lb kb, R-subbed waiter carry of 35 lb kb above head and 53 hanging in other hand)
-5 burpees
-50 m weighted lunge
-30 squats (R-subbed 15 53 lb kb swings)

Alternate between team members (each going 5 rounds); time 49:02

Look ma, I can squat!

I took a chance and decided to do a workout using legs; in fact everyone's favorite: thrusters.

50 thrusters (45 lbs)
50 dips (assisted with band on rings)
35 thrusters
35 dips
20 thrusters
20 dips

I took this very slowly (19:14), but had no knee pain and still don't as of Tuesday morning. Yeehaw!

Time to put some weight on...hahaha...no really...

Kate and I now have a weekly lifting date!

She came over Friday for some 3x5s of:
-press (K-60 lbs; R-75 lbs)
-front squat (K-70 lbs)
-deadlift (R-105 lbs)
-hang powercleans (K-70 lbs; R-85 lbs)

Kate, let me know if I got the weights wrong!

Elizabeth, modified heavily

Yeah modification...gotta do what I can...

21-15-9
75 lb hang power clean
assisted dips

Rachel-6:32

Tues Class

3 Rounds of:

400m run
21 KB Swings (24kg)
12 Burpees

10: and change

Rachel subbed 150 jump ropes (per round) for the runs and needed a bathroom break in the middle so time is unknown...

Cindy

Max rounds in 20 mins of:
5 pullups
10 pushups
15 squats

16 rounds. A ways off from my PR but not bad for right now...
Great way to start off the day.

Waiter Walk

Kate and Josh during the Oregon Crossfit Games.

Another Kate and Josh Special:

-200 m Waiter Walk (53 lb KB in one hand)
-15 wall ball shots (no squat, more of a wall ball thrust)

10 rounds, alternating with partners. I did this with Rhet and Chris; those guys kicked butt!

Good stuff. Afterwards, Ken, Kate, Josh, Robert (Crossfit Corvallis) and I had dinner and chatted about the future of Crossfit in Corvallis; good stuff! Here's to building some community! Thanks again folks for such an inspiring meeting, this is why I love CF.

Weight a minute...

Actually 20 minutes. And I actually used weight. Yeah! Workout from main page.

In 20 minutes, do as many rounds as you can of:
-15 hang power cleans (70 lbs)
-12 dips (with band)
-21 situps

Got through 9.3 rounds. Feeling good.

First Full Workout Back!

For anyone interested, Kate and Josh lead workouts at 6 pm Tuesdays and Thursdays. We meet by the tennis courts on the OSU campus in front of Dixon Hall (Rec Center). Come on down! First class is free.

Well, I was finally able to do an actual workout without subs. It was wonderful, and thanks to Josh and Kate who lead it, I was on top of my back and hip making sure I kept correct form. Nothing like having a coach around.

Round 1-
Pullups on the minute, starting at 1, then 2, then 3...I made it to 14, died on 15. Not bad for not having done pullups really in about 4-6 months.

Round 2-
21-15-9 burpees and SDHP (53 lb kb)- 4:46

Good stuff, see how I feel tomorrow!

Tear Time!

Did a class with Kate today

Ken - 3 rounds of:

100 foot lunge with 20lb med ball

50 squats

25 knees to elbows

17:52

Rachel:

30 pullups

10 knees to elbows

20 pullups

20 knees to elbows

10 pullups

30 knees to elbows

then back through again in reverse

19:45

Tabata Time!

6/9/09

6 tabata rounds each of:
(with one minute rest between exercises)

pushups
24k kettlebell swings
situps
ring rows

2 rounds for a total of 48 'work' sessions

438 reps total: Ken
488 reps total: Rachel (the situp queen)

6/7/09

Ken did:
100 squats
400 meter run
50 KB swings (24k)
400 run
25 pushups
400 run

11:33