!i!i!i lEtS gO.....dEcEmBeR 21~27 !i!i!i

Good Morning!

I did Empire State today. I really liked it. This is more my way of training. I was able to get through without many extra rests since it's more push pull with one lower, one core and one upper body exercise. Seemed more like P90X to me. I did the 1/2 getup with the 20# KB. The side planks I did with pulses. Didn't finish the Figure 8 to hold. I did 5 side snatches on each side. Couldn't do the Super Burpees because of my back. Only did the hi pull into snatch for about 45 seconds. I liked that he also used bodyweight exercises in this. I like the spider pushups. Felt much better on the clean and press. Could've gone to 25# on the suitcase row, crush curls, clean and press and suitcase deadlift. I'd like to get another 20# KB and also a 25#er. I also did the 30 min. flexibility stretch from Tamilee's Total Stretch. My back was still hurting but I was able to get through the full workout. I'm going to have a spa day today - manicure, pedicure and a much needed massage:p!

Deanie - I see what you mean about this being easier than Providence. Providence took a lot more out of me. But this can be made more difficult with 2 KBs and the more advanced moves as shown. Are you doing yoga tomorrow?

Gin - I hope we hear from you today. Merry Christmas!

Have a great day!

Marcy
 
Good Morning Ladies!

Today I ran 3 miles and will do Pain Free Stretch dvd later. Yesterday was MM and Classical Stretch. I think tomorrow will be yoga.
I may try FF"s Dec rotation next month.
The DH of my good friend and half marathon partner had quadruple bypass surgery this morning so I went to sit with her at the hospital. He just went in yesterday for a regular dr visit and found blockage, ran some tests and kept him at the hospital overnight for surgery this morning.

Deanie~Did you sleep late this morning? :) Are you still sore from the other day's w/o? I would love to see pics of your w/o room!
I tried to do the kb tutorial yesterday and for some reason I just can't get into it...sorry. :(

Marcy~How is your back? Be careful!
Enjoy your spa day!! What a treat! I would like to see Marley and Me, since I read the book when it first came out.

Merry Christmas and Happy Channukah!:)
 
Friday

Good Morning

I hope you all had a wonderful Christmas!

I was up early today, taking the boys to get their Nintendo DS's!!! They found a great sale, and they saved up their Channukah money! So they are off playing and having fun!!

Yesterday I did a Gaiam Rodney Yee practice I forgot I had. It is just called Intermediate practice. I did the first section which is all sun salutations, triangle pose, reverse triangle and some forward bends.

Today I did Providence and SM#1
I managed to do the whole thing with my 25#kb, but one exercise with my 20#. I had nothing left in the tank for the snatch test, ended up doing 1.5 sets with my 25#er.

round 1: swings: 25#
round 2: cleans: 25#
round 3: chest presses: 25# (could prob.move up to 30# but would rather work to doing the whole dvd with 25#, and then skipping the rests or doing the jumprope or active rests between instead)
round 4: squats/sumo deadlift: 25#
round 5: one legged deadlift: 25#
round 6: windmills into an overhead squat: 25#!!:D realized the key is to lock out my elbow/arm
round 7: clean and press: 25#, but went at my own pace finished one ladder
round 8: flip and squat: did the high pull and squat option: 25# finished the round but rested for 15 sec. after the first minute then continued.
round 9: tactical lunges: 25# finished the round but rested for 15 sec. after the first minute then continued.
round 10: triple crush: 25# (hands sweaty, hard to do the overhead tri move with sweaty hands!!LOL)
round 11: sling shot into a figure 8 with a static hold: 25# (dropped the bell once during the 2nd round of figure 8 to a hold:eek:)
round 12: seated press: did sets of 5 each side with 25# then dropped to 20#: can't seem to get past 20# with these.:mad:
round 13: one arm row: 25# did all but the last round of singles, ran out of time
round 14: pullovers, Russian twist, Sicilian crunch: 25# (got feet off the floor for Russian twists!!:))
round 15: snatches: 1.5 sets with the 25# kb, had no energy left to even want to do them with the 20#er!!

Very happy with the overall workout, I was able to finish (for the most part) the squats and lunges, which I just couldn't finish at all last week. and I was able to use the 25# for all but one exercise. I think progress with the kb, will be slow but steady, which is good.

My brother bought the Enter The Kettlebell dvd and workbook and the AOS workbook that accompanies that and sent me the AOS one (its an ebook). So we will be starting that the first week in Feb. For that you need a pullup bar, so I need to look into getting one. Maybe the Power Tower Cathe is developing will be ready by Feb.....The one DH rigged up for me really isn't good- it swings too much....Are you interested Marcy? in doing it also (ETK)? Until then, I am going to continue with my workouts being the same as this week.

Gin~ Don't feel bad you just aren't into the kettlebells. Its not for everyone. did you run today? when are you leaving for Houston? I hope your friends hubby is okay!!!

Marcy~ What did you do today for your workout? Did you get your 25# bell? I am going to pass on the ropes for now, but the AOS forum mentioned someone on ebay selling them really cheap and the same ones as on the AOS website.

I will take pictures of my workout room/basement and try to download them onto the computer. Not sure how to do that, maybe DS12 can help!:p

wow I have too much time on my hands today...what a book I wrote!!LOL

Have a great day!!

 
Good Morning Girls!

Today was my long run of 6 miles, which was tough for me for some reason. It is 72 degrees here today and very windy. The weather here is crazy...20 last week and 70 today!:eek: I ran with another friend and she is faster than I am so I had to try to keep up!:p
I got a few fitness "toys" for Christmas. Pace weights and new Rykas and then ordered a weighted vest and Classical Stretch for Back Pain dvd with Christmas $. Would still like gliding discs and CTX...we'll see.:eek:

Deanie~Great kb w/o!! We leave tomorrow for Houston and will be back Monday..quick trip. I need to call my friend today to ask about her DH. Since my ds21 has been home, he got out our OLD Nintendo and has been playing it. Boys....they NEVER grow up, do they?!?! I used to have a Rodney Yee yoga dvd, but it just never did click with me. I gave it away. Would love to see pics of your w/o room. I like to get ideas.

Marcy~When do you go back to work? What are you doing today?

Off to run some errands before DS25 and DIL are here to visit.
Have a great day!
 
Good Morning

Today I did a workout I found on the AOS website. Before the workout, I did the joint mobility from Empire State and 3 TGUs on each side with my 20#kb and 2 with my 25# on each side!:D

my workout:
Perform 5 circuits of the following:
*5 kb snatches per arm
*5 kb swings per arm
*10 burpees
*rest 60 seconds and repeat

I did this 5 times with my 25#kb:D:) it was a tough workout. When I read it, I thought maybe I would only rest 30 seconds, but I rested the full 60 seconds, and needed it! I was excited I got the snatch down!! Once I concentrated and realized it all came from the legs/hips, the snatch became easier (easier--not totally easy;))

Gin~ I hope you have a wonderful visit with your family!

Marcy~ What's on the agenda today? Did your kids come to celebrate the holiday with you?

Have a great day gals!

 
Good Afternoon!

I rested Thursday and Friday. My back was still bothering me. It's better today. I did Stretch Max 2 which I think helped a bit. I'm going to a dance workshop tonight with one of my favorite choreographers.

I just placed an order at totalfitnessdvds: I got Rodney Yee's Advanced Yoga and Lauren Brooks' Kettelebell DVD. I got 10% off so it was a pretty good deal and also free shipping.

Deanie - Congrats on doing Providence with 25#!:D:D We just had a quiet Christmas, no kids. We went to see Valkyrie with Tom Cruise (good, but not great) and then went out for an early dinner.

I might be interested in your February rotation. Can you post the rotation from the workbook?

Gin - The weather here is also in the 70s. It was 16 degrees last week. I go back to work on Monday. I gave away Yee's Yoga for Athletic Conditioning (I think that was the title) but I still wanted to try the Advanced Yoga. Congrats on getting the Pace Weights. They'll probably work well for you once you start STS. Did you get all your 1RMs done yet?

Boys will be boys. My DH plays with his PS2 every day. I hope your friend's DH has a speedy recovery. Is your back all better now?

Enjoy the rest of the weekend!

Marcy
 
Marcy~ The Feb. workout I am going to do is from the Enter the Kettlebell workbook/ AOS companion book. The first 4 weeks are just swings and TGU's and then you go thru Pavels "man maker" workout (rite of passage). It is a total 12 week program that the AOS book walks you thru. Congrats on the new dvds. I'm glad your back is feeling better. Enjoy your dancing tonight!
 
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