!i!i! kettlebell !i! tuesday !i!i!

[deanie]

Good Morning Gals
​

DS9--->is 10 today!!!
DH and I are going into school at lunch and giving out cupcakes!

Gayle::: great workout yesterday! I am going to do that one on Saturday!

Rhonda:::Any workout is good, LM is fun!

Melissa:::Hope you had a relaxing day yesterday

waves to Jane and Marcy!!


here's my workout of the day....
pttp #38

Posted 12-08-2009 at 06:59 AM by deanie
Buy-in (changed to TGU 3l/3r - 20#kb)

• Dislocates, rotational dislocates
• Tucker’s walking lunge hamstring stretch

[FONT=&quot]
[/FONT]603 WOD
Deadlift

• Set 1: 5 reps @155#
  
• Set 2: 3 reps @155#
• Set 3: 2 reps @ 155#
  

[FONT=&quot]
[/FONT]Press

• Set 1: 5 reps @60#
• Set 2: 3 reps @60#
• set 3: 2 reps @ 60#

Cash out

• Run an easy 400m treadmill @ 5.0
• Run a max effort 400m treadmill @ 8.0
  

[FONT=&quot]
[/FONT]Write down your 400m time, and note whether it’s a PR. You’ll need this later in the week

also practiced the db box jump & cleans: did 5 with 10# and a 14" box.... they were FUN!...would have done more, but I was running out of time.


NOTES:
**kept the dl and press at the same weight today, mostly because I was out of sorts yesterday and not 100% today. I will raise the weights tomorrow for the dl, I will keep the press at 60 till I can say its easy. right now I still struggle with the 5th rep.

** for the cash out, I switched with yesterday. I ran at 8.0 (again since I am not 100%) didn't time it, since its not a pr.

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

Have a terrific Tuesday!!!

 

[lioness]

DEANIE ~ HAPPY BIRTHDAY TO DS!!!
I like the dress that you got.

Gayle ~ There is no way I could do the DB Box Jump Clean. I would seriously hurt myself. Enjoy your time off from work.

Melissa ~ Hope you got a good rest yesterday.

I didn't workout last night but I hope to go running tonight (if it doesn't rain). I'm running downtown under the Christmas lights.

My mom's back is better and she went to the rehab doctor and he gave her some exercises to do. So when I'm there, we can workout together.
The caretaker is coming in 3 days a week from 8-5. So far so good. I feel better just knowing that there is someone there when we aren't.

Waves hello to Marcy and Rhonda.

 

[pink_fortitude]

Sorry, but I am just not feeling sociable this morning. I didn't get any sleep last night, I am crabby and have a headache. I have errands to run today and am in a horrible mood because I just want to stay in bed. I tried to get back to sleep after I woke up this morning, but DS was all over me. Grrr! Hopefully I will get a nap in later this afternoon.

I wish everyone a great day. Really, I do!

Melissa

 

[Gayle]

Hi everyone! Checking in a little late...

Melissa - I hope you feel better. We all have those days...and they are the pits. Got any chocolate kisses left?

Jane - It sounds like a very cool run you have planned. I hope the rain stays away. Glad that your Mom's back is getting better and that the caretaker is working out so far.

Rhonda - The best workout is the one you will do. Providence has become my "go to" workout when I'm feeling like that...I only have to think 2 minutes at a time. KM class sounds like it was fun.

Deanie - That's impressive work for not being 100%.
Happy Birthday to DS!!!!

Hi Marcy!

Here's what I did today:

Buy-in:
5 Rounds 60sec on/20sec rest
* KB swings 16kg

WOD:
Kettlebell "Elizabeth" - I liked this version, just wish I could do the ring dips without help.
21-15-9
* KB Cleans (21r/21l...)
* Ring dips - assisted with a box

Time - 10:41

Cash out:
4 Rounds
* 5 K2E - who am I kidding...it was knees to armpits at best.
* 10 One arm weighted sit ups 8kg (5r/5l)

Have a great evening!