kEtTeLlBeLl cHeCk iN....mOnDaY

[deanie]

Good Morning

It sounds as if everyone had a great weekend!
this is week 2 of my spring break!! the boys go back to school tomorrow and I am still off!! really not missing work at all!!

today's workout:
Yippee!! week 11

**warm up
from Providence

**c&p and pullups
25#kb
5 ladders/ 3 rungs/ no rest between rungs
1st pullup on all ladders unassisted
all other pullups assisted

**snatch
30#kb
12 minutes
10l/10r 1 minute rest
6 full cycles

**tabata
used ropes

**comments
*I went with the 25#kb and no rest for the c&p because I want to stay with the more metabolic workout. I also don't want to change things up this late in the game.
* snatches were harder last week with the 20# for 9 straight minutes.
* love mondays

Jane:::glad you enjoyed your race!

Marcy::: How was the heavy day of week 9 for you?

waves to Gayle, Rhonda, Andilynn!!

Have a happy Monday gals

 

[Farmer]

Happy Monday

Hi everyone! Today I did Providence except for last 2 rounds. I will do those this afternoon. I am IF-ing today. This weekend I ate normally; well not really but I enjoyed it.

Deanie- Glad you had a good workout this morning. Enjoy your time off.

Waves to Gayle, Jane, Marcy and Andilynn.

 

[mj476]

Good Afternoon!

I hope everyone had a nice Easter/Passover! I managed to get in a couple of workouts over the weekend:

Saturday - I managed to finish the last workout of week 9 but only did 5 ladders 3 rungs instead of 5 ladders 5 rungs. I did chinups as follows:

Ladder 1: 1; 2; 3; 3 and 3/4 -1; and 3 and 2@3/4-1
Ladder 2: 1; 2; 2&3/4-1; 2 and 2@3/4-1; and 3 and 3/4-1 and 1/2
Ladder 3: 1; 2; 3; 3&3/4-1; 2 and 2@3/4-1 and 3/4

I also went to a 2-hour bolero workshop. Lots of fun!

Sunday - Finished up Saturday's ETK workout. Did 4 cycles of 50 reps/10 seconds rest for 6 minutes.

Today - I didn't start out Week 10 as planned. Both my arms were hurting this morning and I couldn't even lift up my right arm. I took aspirin but things didn't work fast enough for me to do ETK so I would up doing Tracey Staehle's High Intensity Step Mix 1. I did the warmup, intervals 1-7 and the c/d and stretch. I actually did better on the blasts than the step combos (which is usually the reverse for me). I guess my brain was a little fried this morning. The blasts were:

running basics on step - did almost all
burpees - did all
lateral skaters - did all
jacks and air jacks - did almost all
squat jumps - did all
butt kicks and tuck jumps (but I only did the butt kicks)

I plan on doing Newport tomorrow as planned and I'll have to switch around the rest of this week's workouts. Even though I used 25# for Newport the last couple of weeks, I think I'm probably going to use 20# in order to get through the full workout.

Deanie - Good job on the snatches!

Farmer - Good job on Providence!

Waves to Andilynn, Jane and Gayle!

Marcy

 

[lioness]

Hi Everyone~

Today is a rest day for me. I have other plans so I can't workout!

Hope everyone has a great evening!

Deanie ~ enjoy your week off.

 

[Gayle]

Hi everyone!

I did a bunch of rounds from Providence and tried to go heavy:

R1 - Swings - 12kg (warm up)
R1 - Swings - 16kg
R2 - Cleans - 16kg
R4 - Squats/sumo - 16kg
R6 - Overhead squat only - 8kg
R6 - Windmills only - 8kg
R7 - Clean & Jerk - 16kg
R8 - Flip & squat (all flips) - 12kg
R9 - Tactical lunge - 16kg
R11 - Slingshot - 16kg

Deanie - Enjoy your spring break. Nice workout!

Rhonda - Hope you had fun with Providence.

Jane - Enjoy your rest day.

Marcy - Good workouts this weekend! I think you did the right thing by giving your arms a rest. Sounds like you still got a lot of work in.

Hi Andilynn!