Kettlebell Check In***Wednesday

deanie

deanie

Cathlete
Good Morning!

Gayle::: How's PTTP going? How's the kitchen look????

Today after work, I am going to return my Nordstrom dress and hopefully buy the Ann Taylor dress (and shoes) wish me luck!!:confused:

I don't know what I was thinking when I saw this workout and thought it would be fun and not so hard!!!!:eek: Last night when I printed this, I was hoping for an 12 min. time. But today, when I was half way thru, I was thinking, I will be happy if I just get thru this!!!:eek: I had wanted to do the workout as is, with 135# for dl's but I was worried about my back, and honestly, 135# is heavy for me to do so many lifts in a workout. I am in awe of any woman who can do this workout with the 135#dl's!!:eek:
.....thank goodness tomorrow is a rest day!!

Here's the workout:
Off the ground, on the ground
from crossfit 603
 Monday, 14 September 2009


Buy-in

  • 30 Kettlebell swings (24K/16K)
  • 30 Box jumps (24″) subbed 60 jumprope
  • 30 Push ups

Break them up any way you please – just get them done, nice and easy.

603 WOD

  • 10 deadlifts (185/135#) scaled down to 100#+ 1 burpee
  • 9 DL + 2 burpees
  • 8 DL + 3 burpees
  • … until you get down to…
  • 1 DL + 10 burpees

While this is technically “for time”, that is no excuse to allow your deadlift form to slip. Do these as fast as you can, while still keeping your movements pretty AND safe.

Cash out

  • Play around with your kettlebell or dumbbell for 5-10 minutes

Practice cleans, snatches, swings, light Turkish get-ups or anything else that needs work or looks fun

NOTES:
definitely a puke worthy workout!!! half way thru I was wondering what made me think this was going to be fun!!:confused:
**time: 13:24 (was hoping for 12 min.)
*happy with dl form, all were spot on!:)
*interestingly, the dl's were harder than the burpees! (did push up burpees)
*subbed jumprope for box jumps because the first jump echoed in the basement, and I thought I may wake up the whole house hold if I do 30 box jumps!!
* I did not do the cash out as Rx, instead I walked around my basement for 5 min, drinking my water!!

...just for fun, I figured out how much weight I moved today, and it was: 12,210# in 13:24 minutes. Not bad!:)





PS- as I started my jumpropes, got to #12, the jumprope broke!!!! so I finished jumping with the white poly/manilla jumprope:confused:

Have a great day everyone!!!:) and I will keep you posted on my dress situation!
 
Good morning!

Deanie - Awesome workout! I saw that WOD on CF 603 the other day...it looks cool. You were smart to scale. That's a LOT of deadlifts.

Rhonda - Hope you get a workout in today. Love the shoe suggestions! I have good news...the Snuggie now comes in "designer" colors!!! :D
http://www.asseenontvpromo.com/clothing-and-apparel/designer-snuggie/

Waves to Jane and Marcy!

I'm FINALLY getting into the gym tonight. I'm going to do my PTTP and some kind of WOD. The presses are getting challenging in weight, so I need to figure out a way to increase the weight in smaller increments. I've seen some of the athletes using chains attached to a BB collar, so maybe adding a collar with a few links would work...we'll see.

The ceiling is painted...yippee!

Have a good day!
 
Hi All,

Deanie ~ Great workout! Any workout with burpees are puke worthy in my book. It was smart for you to scale. I hope you have luck with the dress today.

Gayle ~ Enjoy your workout!

Rhonda ~ I hope you get to do a workout tonight.

Hi Marcy!!

Yesterday I did not do Insanity as planned because the weather cleared up and I was able to get in a 40 minute run. I went to bed late last night and had trouble falling asleep so I only got about 4.5 hours of sleep. I hope I can do this workout. I'll be lucky if I can get one round in.

To The Nines
19 Reps each/2 Rounds
Squats
Box Jumps
Sit Ups
Push Ups
Thrusters
Pull Ups
Squat Thrusts
Swings
Walking Lunges
Slam Ball

 
Good Afternoon!

Still didn't feel like doing an intense workout (quads still hurting but not as bad) so I did Tracy Anderson's Mat Workout. This has the most intense unweighted arm section I've ever done. Swing class last night was fun. I'm starting to think like the poster in OD who's trying a less intensity rotation. I also think that's working for me. Even though I love cardio, the high intensity workouts have me eating like crazy. Strength workouts with a cardio effect seem to work better for me. Jillian's 30 Day Shred and No More Trouble Zones are good (a lot like Slim Series) but Banish Fat (the all cardio one) isn't even though I like it. I noticed the same thing when I did Amy's Kickbox Surge. I just like doing the high intensity stuff to keep up my endurance.

Deanie - Did you get the dress? You like? Good job on the deadlifts! Burpees don't have the dread factor they used to for me.

Rhonda - A link to shoulderstand: http://www.yogalearningcenter.com/asanas/ShoulderStand.cfm

Jane - I hope you get a workout in. That's a tough one on little sleep!

Gayle - Congratulations on getting your ceiling painted! What's next?

Marcy
 
Hi guys


No luck with the dress. it was okay, nothing special, so I passed on that and the shoes:( I spent 2 hours in the mall and still nothing. on friday I am off again, so I am going to try a specialty shop, you know, not a chain kind of store. On the bright side, bought 3 new bras from VS, and one is leopard print!:p

Gayle: enjoy your PTTP and WOD tonight, does the gym have plate mates?YEA!! for the painted ceiling:)

Jane:: ugh! no sleep!! I hope you get the workout in, maybe you should take a "happy nappy" instead;)

Rhonda: enjoy your snuggly;) hope you get a workout in today

Marcy:: Hey! How was swing class? Does DH ever go with you? Swing would be fun to do together!:)

Have a great afternoon everyone
 
Deanie ~ Sorry no luck on dress.

I'm actually feeling less sleepy right now so I'm going to do as much of the workout as I can. I'm sleeping at my parent's this week and I'm always tired. I go to sleep later, get up earlier and just don't sleep well in general. :confused:
 
Deanie - Looks like we posted at the same time. Sorry the dress didn't work out. Do you have a Dress Barn near you? Sometimes I do well with them but I think they start at size 4 and I don't know if that's small enough for you. How about whitehouseblackmarket.com? They have small sizes there. Looks like you're getting into the leopard thing! Congrats on your purchases!:)

Swing class was great. Unfortunately, DH doesn't come with me. Dancing is just not his thing. Luckily he went for dance lessons with me for our first dance at our wedding but that is to be the extent of his dancing days.:(

Marcy
 
Marcy: thanks, I was actually at macy's today. and at the black and white store 3 weeks ago!:eek: great minds think alike!

Jane: good luck with the workout! enjoy!


I went to a little boutique by me and hit the jackpot!!I found a dress!!!! and an outfit for Friday night before! and 2 cool tee shirts and a necklace and earrings and now my cc is crying!!!!! will have to see if ds can take a picture of the outfits and then I can post them.

Have a great evening all, thanks for all the support and listening to my rantings till I found something!! You gals rock!!:cool::cool:
 
Hi all. Sorry for the late post. I did Low Max 4-7 premix and I went to Krav class tonight.

Deanie- Great w/o this morning. Glad you found a dress and more!

Marcy- Thanks for the link. Good job of figuring out what works for you.

Gayle- Congrats on the ceiling and thanks for the link. My little sister seriously wants a Snuggie so I bought her a knockoff from Costco. Guess I have to buy her something different for Christmas.

Jane- Hope you got your w/o in. It is harder to sleep when you aren't in your own bed or surroundings.

Sweet dreams cyberbuds.
 
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