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.