^^^Kettlebell check in ^ Thursday^^^

[deanie]

Good Morning!

Today I just wanted to work on my deadlifts and ohs and maybe pullups, ....I ran out of steam though for the pullups. I will do them tomorrow........

posted from my blog:

Strangle it to death


Tuesday, 28 April 2009

Buy-in **

• 5 short handstand holds, 10-20 seconds
• 20 walking lunges
• 20 box jumps

On the handstand holds, focus on active, open shoulders, legs tight and together, toes pointed. Hold your hollow and maintain a tight core. Lunges and box jumps should be nice and easy – we just want your hips moving.

603 WOD

• Deadlift, 5×3 5X3 @ 135#; realized I didn't go heavy enough - did 5X3 @ 145#

Do five heavy triples. Use a double overhand grip. (We don’t use a mixed grip until we’re really close to a 1RM, or if grip strength is way behind.) Practice the hook grip to tolerance*. Squeeze the lifeblood out of the bar. Strangle. It. To. Death.
603 Coaching Tip: When standing (before you descend to address the bar), set your “broad chest, rigid torso” position. Then descend to the bar while maintaining that tension. Tighten up even more before pulling. Don’t try to set up shop at the bar and then correct your back position. It does not work.
Finally, take a second or two to reset between reps. These are not touch-and-go or reps for time. Strive for consistency with form.
*A note from Melissa: “I use a hook grip for ALL my DLs… even my 215# PR pull. So you can suck it up too.”

Cash out

• OHS, 3×5 3X5 @ 25#; 1X5 @ 30#

Emphasize form, tight torso and depth over weight.


**subbed for the buy in:
20 walking lunges
tgu: 20#kb; 5l/5r
warm up dl: 2X5 @ 100#


NOTES::
should have done the dl at 155#
I did like the workout though, just didn't realized how strong I am!
OHS: still can't get below parallel!!

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

Rhonda::: Have fun in Jamaica!!

I hope everyone has a great day!
I will bbl with personals and pictures

 

[pink_fortitude]

Rhonda - you are everywhere! Are you traveling for business or pleasure?

I didn't do anything yesterday, am not doing anything today, I have to time... busy, busy...

Gotta go, will talk to you all later - thinking about you and sending prayers and great vibes your way!!!

Melissa

 

[lioness]

Hi Everyone!

That workout yesterday was brutal!! I didn't think it was going to be that bad so I added in the 100 jump ropes! I was going to do 10 rounds but after the 4th round I felt like I was going to puke!! It was so darn humid. It had rained earlier in the day and was getting ready to rain again. Every time I ran the sprints, I felt this pit in my stomach. I can't explain it but it doesn't feel good. It's halfway between being dizzy and queasy. I did make it to the 30 minutes and then I did some ab work.

I doing Tabata tonight. I'm doing 6 rounds of 20 seconds of work/10 seconds of rest. After each round I doing walking lunges up and down the driveway (there I go again...adding another exercise).

1. Kettlebell or Med ball swings
2. Step up and reach w/a kb
3. Med Ball sit up and reach
4. Squats or Double Thrusters (or a combination thereof)
5. Jumping Pull ups or back rows (if it's raining)
6. Squat Thrusts

Melissa ~ Thanks for checking in. We miss you!!

Rhonda ~ You lucky dog!! Have fun in Jamaica!! Do you need a personal assistant or someone to carry your luggage for you??

Deanie ~ Way to go on the workout today. You are way STRONG!!! Congrats on your new furniture. It always fun to get new furniture.

Marcy ~ I got Insanity yesterday and reviewed the first workout. I skipped the fit test. It look pretty insane but also fun. It was very straight forward. Lots of drill work with period of rest but the rest periods were short.

Tammy ~ Nice workout yesterday. I'm sorry you're doing feeling the workouts lately. Maybe you need to change it up or take a short break.

Waves hi to Gayle and Laura.

 

[lioness]

A while back I mentioned my Crazy Jane's "I'm in Pain" Workout. I finally found it and here it is. I made this workout up for my friend when we were working out together. We did this at a local park.

[FONT=&quot]C[/FONT][FONT=&quot]RAZY JANE[/FONT][FONT=&quot]’S TRIPLE PLAY “I’M IN PAIN” WORKOU[/FONT][FONT=&quot]T[/FONT]​

[FONT=&quot]Play One – Legs[/FONT]
[FONT=&quot]Mark off a space between 0 and 50 yards.[/FONT]

[FONT=&quot]First Pass[/FONT][FONT=&quot] – Using a kettlebell, do side squats from one marker to the other. Turn around and repeat squats back to the beginning[/FONT]

[FONT=&quot]15 kettlebell swings[/FONT]

[FONT=&quot]Second Pass[/FONT][FONT=&quot] – Using a kettlebell, do walking lunges (hold kb in rack position), from one marker to the other. Turn around and repeat back to the beginning. [/FONT]

[FONT=&quot]25 jumping jacks[/FONT]

[FONT=&quot]Third Pass[/FONT][FONT=&quot] – Using a kettlebell, do front squat, take a step, do another squat and continue from one marker to the other. Turn and go back to the beginning.[/FONT]

[FONT=&quot]15 sumo squats[/FONT]

[FONT=&quot]Fourth Pass[/FONT][FONT=&quot] – Using a kettlebell do walking swings from one marker to the other. Turn and go back to the beginning.[/FONT]

[FONT=&quot]15 jump Squats[/FONT]

[FONT=&quot]Fifth Pass[/FONT]
[FONT=&quot]1 minute step-ups holding kettlebell[/FONT]
[FONT=&quot]Rest for 1 minute[/FONT]
[FONT=&quot]1 minute step-ups holding kettlebell[/FONT]


[FONT=&quot]Play Two – Abs[/FONT]
[FONT=&quot]15 full sit ups holding kettlebell[/FONT]
[FONT=&quot]30 oblique crunches (15 on each side)[/FONT]
[FONT=&quot]12 side to side oblique twists w/med ball[/FONT]
[FONT=&quot]12 reverse crunches w/med ball[/FONT]
1 minute plank holds on elbows – Rest
[FONT=&quot]12 super planks - Rest[/FONT]
[FONT=&quot]1 minute plank holds on elbows[/FONT]

[FONT=&quot]Play Three – [/FONT][FONT=&quot]Pushups[/FONT]
[FONT=&quot]15 pushups[/FONT]
[FONT=&quot]15 decline pushups off of picnic bench[/FONT]
[FONT=&quot]15 wide pushups[/FONT]
[FONT=&quot]15 crossover pushups[/FONT]

 

[mj476]

Good Afternoon!

I did Tone It Up today:

Leg Work:
Squats, reverse lunges, reverse lunges with knee up and with kick

Arms:
Lat rows pulling back with step touch
Back row with squat
Alternating 1 arm delt raise
Rear Delt raise 2 counts up, 2 counts down, 8 single counts
Upright rows
Traditional curls
Hammer curls - 3 pulses in squat and come up
Front raise, pull back, together and down
Knee ups
Plie squat with straight arm crossover
Chest - pullup straight arm with plie squat (lift straight arms (palms up) up to forehead)
Chest press with plie squat, pulses in plie squat
kickbacks - slow and fast
knee ups

Reverse lunge with front raise, knee up and kick
Forward lunge with bicep curl
Stationary lunge with side lat raise
march
Repeat other leg

Front raise, side raise, rear delt raise (bent over)
Rotator cuff - elbows into sides bring hands out and in
"W" raise - biceps pull down; then up motion
Narrow squats and hold; knee ups

Chest
Flies - varying counts and positions
Chest Press
Tricep Press
Tricep Extension and with pelvic tilts
Pelvic tilts

Floorwork
Inner thigh straddle legs and bring them in
abductor lifts at 45 degrees and extensions
Pushups 8 with 2-2 count; hold for 8 and 12 singles

Weighted crunches
Curl w/ reach thru
Long lever lifts
Reverse crunch

Used 5# for everything except chest and tris where I used 8#. Used 2# ankle weights for floorwork and my glutes and inner thighs were burning.

I'm going to salsa class tonight.

Jane - Thanks for the mini-review of Insanity. I'm actually going to preview these in a couple of weeks. One of the Atlanta Catheites invited me over for a viewing. Your workout does look very painful! But I shouldn't be surprised. You're the Queen of Mean Workouts!

Deanie - I like the handstand holds! You're just realizing now how strong you are?! Looking forward to your pics!

Rhonda - Enjoy your trip!

Melissa - Miss you!

Waves to all!

Marcy

 

[Tamster]

Hi All!

KB Way Empire State was on the agenda for today... I only made it to round 6. I think I need a break...I have had STS for a long time, and I think I may start my 1RM's...and then again, maybe not...maybe I just need a rest *SIGH*