pink_fortitude
Banned
Morning ladies, just getting us started! 
Melissa
Melissa
TGIKettlebellsFriday
- Thread starter pink_fortitude
- Start date
pink_fortitude
Banned
Got a quick moment for the workout:
AMRAP in 15 minutes
2 pull ups
4 crab pushups
6 power clean and jerks w/ 25#bb
YOWZA, what a heart pumper!!! I thought for sure that I would have to increase my weight for the c&j, but NOPE, turns you 25# is enough. ;] I really, really liked this workout, it hit every body part and I feel worked. I got 10 rounds + 2 pull ups, and each and every single pull up I did was completely using my own upper body strength, no help needed. It feels so good to say that.
I will have to catch up with personals later, I have to get school started and I'M STARVING!
Have a great day.
Melissa
AMRAP in 15 minutes
2 pull ups
4 crab pushups
6 power clean and jerks w/ 25#bb
YOWZA, what a heart pumper!!! I thought for sure that I would have to increase my weight for the c&j, but NOPE, turns you 25# is enough. ;] I really, really liked this workout, it hit every body part and I feel worked. I got 10 rounds + 2 pull ups, and each and every single pull up I did was completely using my own upper body strength, no help needed. It feels so good to say that.
I will have to catch up with personals later, I have to get school started and I'M STARVING!
Have a great day.
Melissa
Good morning!
Marcy - Wow!! SUPER impressive yoga practice yesterday!
Melissa - Great workout! I love that...now go eat!
Waves hello to Deanie, Jane and Rhonda!
I had a great workout last night! For the first time in a while, the back squats felt really solid. Here's the rundown:
Warm up:
Lots of limbering up
Back squat - 1x10 @ 45, 2x5 @ 75
Then, 5-5-5-5-5
99-99-99-99-99
Power cleans - warmed up with 1x3 @ 75, then
3-3-3-3-3
89-89-89-89-89
I haven't power cleaned in a while and these felt really good. I felt like I had a really strong hip extension.
Cash out: DB TGU 3r/3l
I'm going back into the gym tonight for some moderate weight DLs. Have a great day! I'll try to BBL with more personals.
Marcy - Wow!! SUPER impressive yoga practice yesterday!
Melissa - Great workout! I love that...now go eat!
Waves hello to Deanie, Jane and Rhonda!
I had a great workout last night!
For the first time in a while, the back squats felt really solid. Here's the rundown:Warm up:
Lots of limbering up
Back squat - 1x10 @ 45, 2x5 @ 75
Then, 5-5-5-5-5
99-99-99-99-99
Power cleans - warmed up with 1x3 @ 75, then
3-3-3-3-3
89-89-89-89-89
I haven't power cleaned in a while and these felt really good. I felt like I had a really strong hip extension.
Cash out: DB TGU 3r/3l
I'm going back into the gym tonight for some moderate weight DLs. Have a great day! I'll try to BBL with more personals.
deanie
Cathlete
Good Afternoon
Melissa::: WTG with the pullups!!!! I'm giving you cyber ^^^^5's!!! I liked your workout today! I copied it for future use. Hope you got to eat!
Gayle::: very impressive work last night!! great numbers! Have fun dl'ing tonight!
Marcy::: HOLY COW GIRLFRIEND!!! Those yoga moves are WILD!!! you had a great practice yesterday. How are you feeling today? all stretched out?
waves to Jane and Rhonda!
I have to say....we are a bad a$$ bunch of women!
Here's my workout today. Not bad for 5 hours sleep
The return of… math
Friday, 21 August 2009
[FONT="]
[/FONT]Buy-in
[/FONT]603 WOD
[FONT="]
[/FONT]Deadlift
[/FONT]Press
[/FONT]Then…
Cash out
Buy-in
[/FONT]603 WOD
[/FONT]For example, at a BW of 180#, that’s 80 reps with a 45# bar, or 20 reps with 180#, or any combination in between. Sorry for the complex math (no, not really). Here’s the equation: (20 x body weight) / OHS weight = # Reps. Do ‘em. Fast. Record BW, weight on the bar, and time.
[FONT="]
[/FONT]If you haven’t done an overhead squat with weight, do 50 PVC OHS and a total of 20 x your body weight with kettlebell or dumbbell goblet squats.
(20X122/20# = 122 ohs)
NOTES:
buy in: as Rx
wod:
**I think the WOD today wore me out.
**really happy with the 170# dl!! mentally, I was prepared to do just 2!
cash out:
** I ended up doing 50 pvc ohs, and then just playing around with the weights with the ohs and goblet squat. I was not doing 97 goblet squats- boring!!!
**finished up with 64M over head walk and 46M farmers walk both at 50#.
====================================
Have a great Friday everyone!!!..
Melissa::: WTG with the pullups!!!! I'm giving you cyber ^^^^5's!!!
I liked your workout today! I copied it for future use. Hope you got to eat!Gayle::: very impressive work last night!! great numbers! Have fun dl'ing tonight!
Marcy::: HOLY COW GIRLFRIEND!!! Those yoga moves are WILD!!!
you had a great practice yesterday. How are you feeling today? all stretched out?waves to Jane and Rhonda!
I have to say....we are a bad a$$ bunch of women!
Here's my workout today. Not bad for 5 hours sleep
The return of… math
Friday, 21 August 2009
[FONT="]
[/FONT]Buy-in
- Dislocates, rotational dislocates
- 20 push-ups, 20 pull-ups
[/FONT]603 WOD
[FONT="]
[/FONT]Deadlift
- Set 1: 3-5 reps 4@170#
- Set 2: 90% of Set 1, 3-5 reps 5@155#
[/FONT]Press
- Set 1: 3-5 reps 5@60# - these were hard for some reason
- Set 2: 90% of Set 1, 3-5 reps 5@55#
[/FONT]Then…
- Repeat the Long Division WOD from April 13th (see below*****)
- Overhead squat (OHS) a total of 20 x your body weight (BW), for time
- Record body weight, weight on the bar and time to comments (see NOTES)
Cash out
- Nothing. You’ve done enough.
Buy-in
- Jump rope until you’re warm
- The Coach Boz OHS Warm-Up
[/FONT]603 WOD
- Overhead squat (OHS) a total of 20 x your body weight (BW), for time
[/FONT]For example, at a BW of 180#, that’s 80 reps with a 45# bar, or 20 reps with 180#, or any combination in between. Sorry for the complex math (no, not really). Here’s the equation: (20 x body weight) / OHS weight = # Reps. Do ‘em. Fast. Record BW, weight on the bar, and time.
[FONT="]
[/FONT]If you haven’t done an overhead squat with weight, do 50 PVC OHS and a total of 20 x your body weight with kettlebell or dumbbell goblet squats.
(20X122/20# = 122 ohs)
NOTES:
buy in: as Rx
wod:
**I think the WOD today wore me out.
**really happy with the 170# dl!! mentally, I was prepared to do just 2!
cash out:
** I ended up doing 50 pvc ohs, and then just playing around with the weights with the ohs and goblet squat. I was not doing 97 goblet squats- boring!!!
**finished up with 64M over head walk and 46M farmers walk both at 50#.
====================================
Have a great Friday everyone!!!..
[FONT="]
[/FONT]Deadlift
- Set 1: 3-5 reps 4@170#
- Set 2: 90% of Set 1, 3-5 reps 5@155#
SWEET!!!
Good Afternoon Ladies!
I did Slim Series Tone It Up today. I figured these gave me such good results over the summer, it was time to dig them out again. Had a great workout! Went up in weights on a few things but down on some others. Didn't know how I was going to feel.
Melissa - Great job on the pullups! I'm happy if I can do a couple on my own.
Gayle - Thanks! Great workout last night!
Deanie - Thanks! Yes, definitely feeling stretched out today but am just a little sore all over from this morning's workout. Great job on the DLs!
Waves to Rhonda and Jane!
Marcy
I did Slim Series Tone It Up today. I figured these gave me such good results over the summer, it was time to dig them out again. Had a great workout! Went up in weights on a few things but down on some others. Didn't know how I was going to feel.
Melissa - Great job on the pullups!
I'm happy if I can do a couple on my own.Gayle - Thanks! Great workout last night!
Deanie - Thanks! Yes, definitely feeling stretched out today but am just a little sore all over from this morning's workout. Great job on the DLs!
Waves to Rhonda and Jane!
Marcy