New workout posting site...

Hi folks! We have moved on to an actual group here in Corvallis; check out our garage team fun at:

http://corvallissc.blogspot.com/

Thanks!
-Rachel

Dippy Helen

Not to bad for 6 am...

3x:
400 m run
21 kb swings
12 pullups
12 dips

Ray: 13:04
Kate: 13:24

Thought about making this a 5x and changing the kb to 12 swings, but stuck with a more Heleny approach.

Sick and wedding

Saw a DO for a spine issue I am having after dropping 185 lbs on my back this winter. Then I had the flu for a week but am better now. And then had a bridal shower. None of this is good for CF; espeically with the discovery that I really shouldn't lift heavy weights until my spine can be fixed.

But, back at it. Do what you can!

Kate and Josh Love:
800 m run
200 team squats
100 team pushups
50 team pair pullups
25 burpees (w/o pushup)
800 m run

As a team of two, complete the excercises. Only one person can be moving at a time.

Park Ranger Workout

Did Tabata That with my mom the park ranger and her park ranger friends. Love it.

pullups-8
situps-18
pushups-7
pistol squat (right leg pain)-8

Max pullups! and sub Annie

Kate and Josh had us do max pullups, and I (Rachel) got a PR: 29. I could have poked my eye out for not getting 30, but my hands were failing and my last attempt was not a full pullup. Next time.

Then Annie, but since I have not masted the double under, we subbed 3:1 normal jumps to doubles. 12:14

Frachel...

Well, I tried to do Fran, but I ended up straining my quad from (what else) yoga...too much stretching.

So subbed 95 lb power cleans for thrusters. Not as hard. Should have added burpees into the mix. But, still fun.

21-15-9
power clean
pull-ups

Rachel- 8:36

Fun, fun, with run, run.

3x:

400 m run
21 kb swings (35 lbs)
15 knees to elbows
9 pushups

Rachel: 12:36

Yoga

So, although it isn't CF compatable according to most people, I have been going to Bikram Yoga a couple times a week as it is the only thing that seems to keep my IT band feeling alright. It is certainly one of the most intense things I have ever done and feel pretty good about it. Just throwing that out there.

The class is 1.5 hrs long and is in a very hot, sweaty room. Lovely. It works!

Update: Last time I went I pulled my quad and have been struggling ever since. No more. Too stretchy. Oh well...

Swimming!

Ken and I went "backpacking" with some friends for the weekend; mostly we just swam in a perfectly warm lake and in two seperate swimming holes with clear, cool water and some waterfalls in the sun. Out attempt at excercise was thwarted, but we sure did enjoy relaxing...

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