KETTLEBELLS !i!i! Wild and Wacky Wednesday

[deanie]

Good Morning

I wasn't sure about doing snatches 3 days in a row, so today I did a crossfit workout. I wasn't sure where it was from and after wards I looked it up. Its from crossfit brand X. I love tabatas and thought this would be fun. After the second round of pullups, I realized this would not be fun!! It was hard!! Not one exercise was easy and I was feeling the squats after the 3rd round and I'm sure I didn't get down as far as others could!! Anyway, here's the workout: posted from my blog:

Tabata Something Else

Posted 05-06-2009 at 06:42 AM by deanie
Updated 05-06-2009 at 07:16 AM by deanie
Todays workout~ forgot which crossfit site this is from:

“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where:
The first 8 intervals are pull-ups
The second 8 are push-ups
The third 8 intervals are sit-ups (subbed knees up)
and finally,
The last 8 intervals are squats.
There is no rest between exercises.


cash out (my own)
swings 20 swings/10 seconds rest ~ 45#KB


results:
pullups: 9,8,8,8,8,6,6,6=59
pushups: 15,14,14,12,14,12,14,14=109*
hanging from bar knees up: 10,14,14,14,12,12,15,8=99
squats: 17,17,18,16,16,16,16,16=132
total: 399! if only I had known, I would have eeked out one more somewhere!!!


swings: 4 minutes 5 full cycles + 10 more swings.



**comments:
Hard!!
wanted to do 8 minutes of swings, but couldn't!
pullups were the hardest and they were all assisted and most were jumping pullups!!
*pushups: 5th set and last set only, I dropped to knees after 8 - all the rest on toes.
squats: can feel them now, after 20 min!! not sure if I got as low as crossfitters! but did well for me.

checked the crossfitbrand X site and my numbers are really good, must be the assisted pullups and knee ups instead of unassisted pulls and the gtd situps...maybe my form wasn't as good????


========================================

Jane:: so? did you puke? how did it go? is today a rest day? can I ask anymore questions????

Gayle::: how was the workout? How were the shoes? ps- don't know if you saw my post last night, but my dh said the same thing about the ups man!!LOL

Marcy::: what's onn the agenda today?

Missy::: I agree with your post. I also have not found anything else that helped my strength and endurance improve in so short a time! Love Kettlebells I wish I could be footloose and fancy free and not track my calories, but now that I've started, I don't know if I can stop...I'm just so anal!!

Rhonda::: hope you are having fun!!

waves to andilynn!!

!!!!! just got an email from Staci at AOS: I had emailed about doing the snatch 3 days in a row and if its okay.? she said go for it! Darn, I already finished my workout!! I will have to try next week!!

so I think my rotation till vacation (that rhymes) will be
monday: providence
tuesday: newport
wednesday: diva
thursday and friday: crossfit
saturday: aos workout

Okay, once again I am quite chatty in the a.m.!

Have a great wednesday! Hopeing for no rain today, DS12 has a baseball game tonight!

 

[Gayle]

Good morning!

Well, plans changed last night. The FedEx guy delivered my strawberry and raspberry plants yesterday afternoon, so I ended up planting those instead. Good thing, since we're getting rain over the next few days.

Soooo, I'll do that CF Jersey Shore WOD tonight.

Deanie - Tabatas are so deceptive!! That's a tough workout! I liked my new shoes for deadlifts. I'm gonna try them tonight for kettlebells. I like your "Rotation 'til Vacation".

Jane - I love the workout you posted! I'll definitely save that one to try. Sumo deadlift high pulls kill me.



Marcy - I really have to find a way to get yoga back into my schedule. I *heart* PY4H.


Missy - Nice workout yesterday. You made a lot of progress in five months. ITA about kettlebells and endurance/strength. Personally, I think they complement just about everything...my skiing even got better this year. Lately, I think I'm lucky to get in two WODs per week. Ideally, I'd like to be doing 3-4 in addition to heavy lifting...but life seems to want to get in the way.


Waves hello to Andilynn and Rhonda in Cali.


Have a good one!

 

[lioness]

Hi Everyone!

Today is a running day for me. So if it doesn't rain, I doing 3 miles today.

The workout yesterday was good. No puke factor last night although it was REALLY humid. I sweated a ton!!

Deanie ~ great Tabata workout! When I went to boot camp they would mix up the rounds and make us doing really slow (squats for instance), then really fast squats, etc. We hated it...in a good way.

Gayle ~ Have fun with your workout tonight.

Waves hello to Missy, Marcy, Andilynn and Rhonda (havin' fun in CA)!!

 

[mj476]

Good Afternoon!

I have DOMS all over from doing Squeeze LBC and Squeeze Stronger the last two days so I decided to do IMAX 3 instead of what I originally planned. I got through it all (managed to do all of Blast 4 which I haven't been able to do in a long time). I almost tripped over the step on Blast 1 so I stopped a little early and on Blast 7, I still can't do the jumping jacks on and off the step. Otherwise, I had a great workout.

Missy - Thanks for the rundown on SIM. I think I'm going to pass. Like you, I also have exercise ADD. Not that I haven't done long rotations (P90X twice and ETK) but have never done one longer than 3 months and I don't think I'd last. I really started getting burned out on P90X and ETK by the third month. I stick to my rotations but prefer 1 month rotations.

Deanie - I know I wouldn't be doing snatches 3 days in a row but if you can, go for it. Your tabata workout really is "something else"! Great job!

Gayle - Yoga is my "feel good" workout so it's hard for me not to include it in my rotations. I usually like to do it once a week but would do it a lot more if I had the time.

Jane - It's good to hear there was no puke factor last night!

Waves to Rhonda and Andilynn!

Marcy

 

[rmrmr]

Hi ladies,

Quick questions for you. How to work in kettlebell training with traditional weight lifting? I'm currently doing the STS rotation but will be ending soon. I hope to do a kettlebell rotation for a month but don't know how to fit it in with traditional lifting. Do I forgo traditional lifting and do kettlebells in its place?

Thanks,

Diana

 

[Gayle]

Hi Diana - I know a few people use it like a cardio day, with a lighter KB and more endurance based workout. What kettlebell workouts do you have?

A bunch of us also do kettlebell based CrossFit workouts which sometimes have more of a HIIT or interval training or just plain intense cardio effect.

IMO, I think kettlebells and lifting can work very nicely together.

 

[deanie]

Hi diana,

for a while when I started kettlebells I did a month of:
monday: PUB
tuesday: cardio
wednesday: PLB
thursday: cardio
friday: kettlebell (providence or empire state)
sat: cardio

Have fun! and let us know what you decide

 

[deanie]

good afternoon

Gayle: Glad you like your new shoes enjoy your workout tonight! and I hope the rain helps your plants! although I am hoping the rain holds out tonight and DS has his game!

Jane: Well, I'm glad you didn't puke last night! I like the mix it up idea, not sure if I am brave enough to do it!

Marcy: Love Imax 3!! great job! do you think etk has helped you with this workout? I just read on the aos forums someone did imax 2 and instead of the blasts, she subbed kb swings!! still thinking if I want to try that!

waves to everyone else!!

 

[lioness]

Hi Diana,

I do kettlebells 2 days a week usually as a Crossfit workout or as a circuit that includes other forms of cardio. I do traditional weights 1 day a week and cardio 3 days a week usually in the form of running. Here is what my rotation looks like.

Monday - Rest
Tuesday - Kettlebells (CF or circuits)
Wednesday - Run
Thursday - Kettlebells (CF or circuits)
Friday - Run
Saturday - weights
Sunday - Run

I agree with Gayle and believe that kettlebells and lifting work very nicely together.

Have fun!

 

[mj476]

Deanie - I do think ETK helped with my endurance to do IMAX 3 (which IMO is definitely harder than IMAX 2 which I can do all of). I think the 50 swings with 10 seconds rest helped! I don't want to get bored but I would like to probably do IMAX 3 once a week until I can get through blasts 1, 4 and 7. I stuck with Plyo X in P90X until it wasn't really a challenge anymore. And to think I used to wish for an IMAX 4! Old age must be kicking in! I don't think the blasts are that hard in IM2 (with the exception of Blast 9).

I see you mentioned the Pyramids. Someone mentioned substituting swings after doing the Pyramid up. You know Pyramids aren't my fave but it sounds like I might want to do this one day.

Marcy

 

[deanie]

I see you mentioned the Pyramids. Someone mentioned substituting swings after doing the Pyramid up.

...........interesting. for some reason that doesn't appeal to me. maybe because I always have great results with the pyramids as is or just up and no cardio that day. good luck with imax 3 all month! I think you will be okay. you could always do a premix of it if you are bored! funny- blasts 4 and 7 are my favorites! of course, I love bon jovi and he sings during blast 4, that may have something to do with it!

 

[pink_fortitude]

This is going to be a quicky because I am busy

I took today as a rest because I got almost NO sleep last night for some reason and am wiped out! I don't have energy for anything, but am still really busy so I can't really rest.

I will be here more tomorrow, have a great evening ladies!!!

Missy