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.