+++Kettlebell Check In ....Monday+++

[deanie]

Good Morning

today was a crossfit 603 workout:
Buy-in

• 10 slow repetitions, down dog to cobra/up dog

603 WOD

• For time, perform 25-20-15-10-5 reps of:
• KB swings (24K/16K)
• Push-ups
• KTEs

Scale DOWN with a lighter KB, knee push-ups and knee-ups on a bar or sit-ups on the ground. Scale UP with American swings, parallette or ring pushups and V-ups.

Cash out

• 3×5 renegade rows (5L/5R),

***comments
*completed WOD in 8:15. after the round of 20 I was at 5 min.
* used a 45#kb for the swings and subbed the KTE's with knee-ups on a bar. tried the KTE before the workout and could do one with knees coming close to my elbows, barely eeked out another.
*all pushups on my toes
* did the 3x5 renegade rows with 20#kb, alternating rows.
*puke worthy workout!

I looked at the comments section after I finished and my time is really good. I'm wondering if I did the workout wrong. I really pushed to go quickly with good form. Obviously for the swings you can't go faster, but with the pushups and knee ups I did them quickly with good form. hmmm.... Anyway, the workout was hard, and at one point I did feel like I may puke (all the knee ups) but I made it thru. The renegade rows were hard after all that and took a 5ish minute break betweent the workout and the rows.

I hope everyone had a great weekend and enjoyed the weather!
Have a Merry Monday!!

 

[Gayle]

Good morning!

I spent the last 3 days working in the yard and gardens. I'm taking a recovery week this week and keeping it light. It's supposed to get into the 80's today so I may just take a walk tonight.

Deanie - Awesome job on ETK, the snatch test, everything! You made some really great gains. I liked that CF 603 workout. Since it is a kinda kettlebell-centric WOD, it would make sense that you'd score a good time with it, and since you found it puke-worthy you must've been doing it right. I'm interested to see what else you do this week.

Jane - Great job on the race! I couldn't imagine trying Death by KB Swing after running 10k. I dipped my toes in our pond this weekend, but it's still waaaaay too cold for swimming.

Andilynn - I hope this week is less hectic. Did finals start yet?

Waves hello to Marcy and Rhonda.

 

[lioness]

Good Afternoon!

It's a rest day for me. I am wiped out!! My hips and glutes are screaming today. I don't know if it was from the run or the death by kettlebell workout or the combination of both but I'm tanked!!

Deanie ~ Great workout today. I agree with Gayle that you did the workout correctly. I'm also interested to see what you'll do this week. Enjoy!!

Gayle ~ Do you want to come to my house and help with yard work?? Enjoy your recovery week.

Waves hello to Andilynn, Marcy and Rhonda.

 

[mj476]

Good Afternoon!

Too busy on Friday to post. Here are Friday's, Sunday's and today's workouts:

Friday:

5 ladders/3 rungs - clean & press - 25#
Pullups:
Ladder 1: 1; 2; 2&3/4-1
Ladder 2: 1; 2; 2&3/4-1
Ladder 3: 1; 1&3/4-1; 1 and 2@3/4-1
Ladder 4: 1; 1&3/4-1; 1, 3/4-1 and 1/2
Ladder 5: 1; 1&3/4; 1 and 2@3/4

Sunday:

Swings: 50 reps/rest for 10 secs, 6 minutes - did 4 cycles with 25#

Monday: Week 12, 5 ladders/3 rungs; 25# Clean & Press and
Pullups:

Ladder 1: 1; 2; 3
Ladder 2: 1; 2; 2&3/4-1
Ladder 3: 1; 1&3/4-1; 2 and 3/4-1
Ladder 4: 1; 1&3/4-1; 1 and 3/4-1 and 3/4
Ladder 5: 1; 1&3/4-1; and 3@3/4

Snatches:

10 minutes/1 min. rest - 10 left and 10 right - 25#, 4 sets

Deanie - CONGRATULATIONS! You did an awesome job with ETK! Knees to elbows is a great core exercise. I did them on Abs/Core+ from P90X+. I loved all the hanging moves on that. Good job on the 45# swings!

Jane - I hope your hips/glutes are better tomorrow. Good job on the race!

Gayle - Enjoy your recovery week!

Andilynn - Did you get your Go Wear Fit? How do you like it?

Waves to Rhonda!

Marcy

 

[Farmer]

Hi everyone. Finally better from allergies. I didn't have a good workout week but I at least did stretching 3 times for 45 minutes. Intermittent fasting wasn't good for my digestion but with probiotics, I am adjusting.

Today I did Providence. I gardened all weekend, so no formal workouts.

Deanie- You kicked butt this morning. Way to go on the puker.

Jane- Glad you had a great race.

Marcy- Looks like you had a good workout also. I know you are ready for a change.

Gayle- Enjoy the weather and rest.

Waves to Andilynn.