Run n Weld

Today was another busy Saturday.

I got up early, picked up a big load of metal from the CrossFit gym in Hillsboro, then rushed down to the water front to meet up with my friends from work.

We were going out for our Saturday Training Run - I anticipated 4 miles, we ran 8. It felt GREAT! We all did very well. If we keep this up, Hood to Coast is going to be a breeze!

When I got home, I set up the garage and started Cutting and Grinding the raw metal I picked up earlier today.

By 4:30p I had the structural arms for the pull up station I am building all cut and welded together. I am actually pretty impressed with how well this is coming along.

Tomorrow, I am working with a friend of mine from SE Portland - it will be her first attempt at CrossFit - so I am going to take it a little easy on her - NO PUKING.

I plan on catching up on some of my workouts tomorrow - I am really interested in the one that was posted on the Main Site today:

3 Rounds for Time

500M Row

21 Burpees

400M Run

That will be my Sunday...

5K... for time

Today - 5K for time... I got my fastest 'recorded' time 22:10. How's that for minimal running?!

I taught class this morning - it was a good one:

Partner workout - The Pace Keeper was 'Farmer Walk'

Zane and Maggie did awesome. They worked their butts off.

As one would do 8 laps of the gym with HEAVY dumbbells in each hand, the other would do Thrusters with a weighted barbell for the entire time. Then switch.

Next they moved to 6 laps of the gym while one was doing TRX Rows. Then switch

Next was 4 laps of the gym while one was completing Kettle Bell swings. Then switch

Finally 2 laps of the gym while one was doing dips. And switch...

They were total troopers. It was awesome to see Zane start running (with 55lb Dumbbells in EACH hand). The faster the 'Farmer Walker' went, the fewer reps the other person had to do. I don't think Maggie felt like she got much of a break though...

Tuesday - Another LONG day... I got up at 3am, in one of my stores by 4:30am, and home from work by 2pm.

I painted the boxes for CrossFit Hillsboro with a nice primer. They are looking good!

Around 3:30pm I started my workout... 

From the Main Site:

1 1 1 1 1 Shoulder Press

3 3 3 3 3 Push Press

5 5 5 5 5 Push Jerk

My shoulders are toast.

After dinner, my friend Nicole showed up at 6pm for her CrossFit introduction. She is a wonderful person who just gave birth to a tiny little girl about 6 weeks ago. Her doctor gave her the OK to start exercising, so she did not hesitate! Today was light - just an intro...

Here was her workout:

12-9-6 for time:

Thrusters

Knees to Elbows

Push Ups

We spent a lot of time on Squats - working on her flexibility.

Now (7:45pm) I am ready to relax and get mentally prepared for tomorrows 5:30am Class at CrossFit Hillsboro!!! It's going to be fun!

SUN!!!

I love when the SUN comes out... boy did I miss it.

Sunday was beautiful - so I moved the cars out of the driveway and pulled out the wood working tools. I built 4 - 20 inch boxes and 2 - 15 inch boxes to jump on. That took 5 hours... followed by 2 hours of 'Clean Up' and organization of the garage. I have a client starting up on Tuesday, so I had to mop and scrub the floors. Gotta make a great first impression.

Monday - today was BUSY. I woke up at 3:30am - out the door by 4:45am.

I taught class at CrossFit Hillsboro by 5:30am - I took Shawn, Maggie, and Zane through a brutal workout. It was a modified version of Fight Gone Bad. They did AWESOME.

I blasted out of there, got home, switched cars and shot over to the office.

I am offering a Fitness Class for my Office Buddies - so by 7:15am I was running Calvin through a great 'Intro Workout'. We were done by 7:45am. I joined him through this workout, so we had to do a little 'sink' bath before work started.

After an 8 hour work day, I had an AFTERNOON class at 4:50pm for 3 more work friends. Katie, Tempa, and Marit all did a GREAT job!!!

I am having so much fun helping people around me get FIT. Hopefully they are having fun as well!

So... I got home around 6pm - ate dinner - walked the dog for 2 miles and then did a quick short workout:

21-15-9

KB Swings

Pull Ups

and finished with 30 pushups.

Now, 7:45pm, I am relaxing on the couch and watching 'Marly and Me'

I think I will sleep well tonight!