After truck last night

1) 5.3 Mile Road March @ 47# 

1:02:36

(2) 15-1
Back Squat @ 95#
Weighted Situps @ 25#
Kettlebell Clean and Press using 2x 25lb kb
Box Jumps @ 24"
Pull ups

(3) Run 3 Miles with 25# weight vest

29:15

(4) 10-1
Barbell Burpess @ 65#
Pull Ups
Touch/Jump/Touch
Dips x2
Sit ups x2

(5) Run 3 Miles 
28:26

Total time: 4:18:39
The pull ups were where I killed a lot of time... That was rough. 

running

7.6 miles
61 minutes

12/26/13

30-25-20-15-10-5
push ups
sit ups

something before work

Friday

1) 5.4 miles 1:16:22
Conrad- 45# pack
Played in Lake Washington for a little bit. Didn't feel as bad as I thought it could.

Thursday

1) 8 rds
3x military press
5x y+l
Ashley- 60
Conrad- 95

2)6 rds
3x squat clean
2x jumping lunges
Ashley- 65#
Conrad- 135

3)6 rds
8x walking lunges
8x pull ups
Ashley- 2x 15 kb
Conrad- 2x 44 kb

4)8 rds
8x front squat
run 200m
3x scotty bob
rest 30 secs
Ashley- 20# pack, 30# sandbag, 15# dumbells
Conrad- 45# pack, 75# sand bag, 25# kb

12/17/13

1) 8 rds
3x back squats
Ash - 45,55,65,75,85,95,95,95
Conrad - 135,155,165,175,185,195,205,215

2) 6 rds
5x kb floor press
3x clapping push ups
Ash - 2x 15# kb
Conrad - 2x 44# kb

3) 6 rds
4x power cleans
8x kb swings
Ash- 55,60,65,65,65,65
Conrad- 95,105,115,125,135,135

4) 5.3 miles 1:15:27
Ash - 20#
Conrad - 48#

In the cold garage

1) 8 rds
3x squat clean + front squat
95,105,115,125,135,135,135,135

2)6 rds
5x dead lift
3x box jumps 24"
135,145,155,155,155,155

3) 8 rds
8x military press 75#
2x tarzan pull ups

4) 20-15-10-5
burpees
kb swings 44#
wtd sit ups 45#
11:08- pretty fried from everything else

5) 10 minutes
sand bag get ups 75#
32 reps- really fried after everything else

Why is my Olympic bar so cold?

1) 8 rds
3x military press
3x hang cleans
Ash-45#
Conrad-65,75,85,95,105,105,105,105,

2) 6 rds
3x squat clean
2x jumping lunges- each leg
Ash-45#
Conrad-95,105,115,125,135135

3) 6 rds
Run 200m
6x sandbag clean and press
Ash- 20# pack-30# sandbag
Conrad- 48# pack- 70# sandbag

Feeling super weak fom not lifting for a while...

quickly before work

1) 6 rds
5x bench press 135#
3x clapping push ups

2) 8 rds
3x back squat
135,155,165,175,185,195,205,215

3) 30,20,10
push ups
sit ups

Sunday's hike and other stuff

1) 6 rds
6x dead lift
6x bent over rows
6x hang cleans
6x front squats
6x military press
6x back squat
6x push ups
Ash 45#
Conrad 65#

2) 4 rds
10x wtd sit ups
15x flutter kicks w/ weight over head
5x russian twists
Ash 20#
Conrad 40#

Later,

Hike 4.5 miles in snow and ice. 1400' elevation gain w/50# in pack. Carried Sage for about 1.5 miles.
Fun

easy lifting

1) 6 rds

6x deadlift

6x bent over row

6x hang cleans

6x front squat

6x military press

6x back squat

6x push ups

45,45,55,65,75,75

2) 8 rds

3x squat clean + front squat

2x tarzan pull ups

75,75,75,75,85,85,95,95,95

3) 6 rds

5x stiff legged dead lift 95#

3x box jumps 20"

Seattle Marathon

We ran the Seattle Marathon. We thought we were under prepared... we did better than we thought.
4:11:44
17 minutes faster than the first marathon we ran last year.