Back in business!

After a lovely 3 week trip to europe (and getting engaged on said trip), I have returned and am back at it! Larry has been training and yesterday he did heavy deadlifts. He was able to work up to 150# for a single. Excellent!

When he was finished I did a CF workout:

3 rounds for time:
row 500m
21 bodyweight deadlift (scaled to 155- I weigh 165)
12 box jumps

15:52.

It's good to be back!

State of Grace

We tackled 'Grace' tonight. She's a stern taskmaster (30 clean and jerks for time), but we were able to come out on top. Great work everyone!

Aisha (45#) 3:08
Suzie (45#) 3:16
Emma (33#) 2:08
Dave (115#) 9:08
Above, Aisha is about to jerk. Great determination and focus Aisha!

Here are Suzie and Emma after Emma's first time with us. Nice work ladies!

Sunday in the park with Helen

We tackled the crossfit workout Helen yesterday (3 rounds for time of 400m run/21 kettlebell swings (24/16KG)/12 pullups). Aisha knocked 30 seconds off her previous effort while Christian did a scaled version as it was his first time. Chris and were in the region of our best efforts but a but a bit behind. Here, Chris demonstrates the bottom of his kip. Nice work, the times were:

Aisha 14:34- jumping pu
Christian 10:17- 25# swings/jumping pu
Dave 11:17- rx'd
Chris 12:20- rx'd

Hump day

Yesterday's workout was HARD.  All of us had to scale, me more than I would have liked, but sometimes you just have to do it.  Suzie and Aisha trained and they both kicked butt.  Here they are mid-rep, working hard.  Nice job ladies!

Rowing fun

Suzie and Larry both trained last night and after their workouts it
was time for some rowing. They each rowed 500m for the first time and
now they know how much fun it is! Here, Suzie is about to begin her
next stroke.

Note: Chris holds the current record with a 500m pull in only 1:27!
Fantastic!

Tuesday morning

Aisha, Chris and I after we finished Cindy this morning.  No PR's (I tied mine), but considering our lack of pullups lately, a good effort from everyone!

It's all gone bad...

So terribly, terribly bad!

Suzie and Aisha are in mid-rep here in the midst of a thrasher of a workout. They both hit it hard, and props to Aisha for completing the most reps of anyone!

Reminder: tomorrow at 10am, come by for a workout and see what this is all about. See you tomorrow!

According to recent studies, weight training and other physical activities can help keep humans in better shape as we age. Read all about it here:

http://tinyurl.com/4rvydg

Join us Saturday, June 28 at 10am!

For anyone who's interested, I will be holding an introductory class this Saturday morning. Come down to the Barron Park Gym and get a taste of what we do! Details are:

Date: Saturday, June 28
Time: 10-11am (please arrive a few minutes early so we can start promptly at 10)
Place: 1070 McGregor Way, Palo Alto
What to bring: clothes you can move around in

Thanks, I hope to see some of you (if anyone out there is reading this) on Saturday morning! Please reply via email if you plan on coming so I have an idea of how many people to prepare for (my email address is on the right side of the blog).

Aisha's zone breakfast/Obstacle course

Aisha is in the Zone, and had this delicious looking meal for breakfast today.

 

She worked up an appetite when our morning workout was an obstacle course at the local grade school.  We had to negotiate over obstacle's, do burpees and pullups and even climb a rope tower.  Fun, and it left us all gassed!

Tools of pain

Thanks to craigslist I have acquired a C2 rower. Rest assured this
awesome device can bring the pain, and quickly. Don't forget your
booties on the way to the gym...

On my own...

With Chris and Aisha in the Deep South for a wedding (and purportedly doing burpees in the hotel room- nice!) I did a workout I've been wanting to do since I saw it on the Crossfit website.

For time:
10- 135# thruster
50- double under
8- thruster
40- double under
6- thruster
30- double under
4- thruster
20- double under
2- thruster
10- double under

13:45. Wow. Not fun, but good. Heavy thrusters took a LONG time, and it took until the second round to get into a groove on the double unders. Thoroughly wiped at the end, and it seems like it took a lot longer than it should have. Being alone does make it harder to push yourself to the limit sometimes.

Good mornin'

Chris and Aisha after todays workout. Too many back extensions =
pain! But a good job by all.

Overhead squats

Larry, Chris and I did some overhead squats tonight. Chris worked up
to 125# for a triple. Here he is, nice work!

Mornin'!

After a nice rest day we had a hard workout this morning of deadlifting and handstand pushups. Here I am mid-handstand pushup. Good times.

Squat down to push up!

Larry did a variation of one of his first workouts yesterday: max squats followed by max pushups- 2 minutes rest, then repeat. The score is total reps. He got a total of 40 reps. He's getting stronger, and his squat is nice and deep now. I'll post some pics to compare with previous post's.

Run it out!

5k run this morning. Aisha really surprised herself finishing in around 40 minutes, and Chris did well with under 30. I hit my under 25 minute mark.

Aisha~ 40 minutes
Chris- 28:50
Dave: 24:40

Snatch this.

Did some snatching on Thursday evening. Aisha kept the weight low and worked on form, Chris and I put a bit on the bar. Good work all around.

Aisha- 45lb. About 25 reps, total

Chris and Dave- 45x3, 65x3, 75x3, 95x3, 115x2, 115x2, 95x2

Getting in the Zone

Aisha is getting in the Zone this month.  Looks like a tasty lunch!

t-minus 50...

Run 800 meters
Max kettlebell swings (24KG, 16KG)
50-the number of kettlebell swings= # of pushups

2 rounds for time.

Chris and Aisha did this (rest day for me). Good stuff!

Mattie was there to make sure everyone had good form...and to help me demonstrate the rarely-seen "sumo-deadlift-doggie-pulls" with her frizbee. Pictures of this may be posted in the future...

Good morning!

Chris and Aisha working hard.

The eye of the storm...(between rounds).

OH squat

Did some overhead squatting yesterday. Worked up to 115 for a triple. This was the final effort.

More ladders

Larry did a shorter ladder today. A truly awesome effort! Check out the form on his squat on round 1...

On the last of his ten rounds, his squat is still good: deep, and with a nicely rounded lumbar spine. Way to dig deep!

Climbing the ladder

Chris and Aisha try to catch their breath as they near the top of this morning squat/pushup ladder.  Awesome work!

Another Oldie

Chris thruster, Aisha pushup.

Pics from the past few months...

Larry Squatting



Aisha kettlebell swing



Larry ring row



Aisha burpee



Chris deadlift

Turkish Get-Up