-:-:-: kettlebell monday :-:-:-

[deanie]

Good Morning

I hope everyone had a nice weekend. Ours was very hecktic!!

Jane::: Glad you had a good time at your race and it sounds like you had a nice visit with your sisters

Melissa::: WOW! haven't done power hour in such a long time. that used to be one of my absolute favorite workouts!! the abs section rocks!!

Here is my workout for today:
PTTP #9


http://www.thecathenation.com/forum/blog.php?u=100743
Power to the Helen


Buy-in

• 3 easy rounds of “Cindy”
• 5 pull-ups, 10 push-ups, 15 squats

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

• Set 1: +5# from Friday (8/7) WOD, 3-5 reps 5@135#
• Set 2: 90% of Set 1, 3-5 reps 5@120#

[FONT=&quot]
[/FONT]Press

• Set 1: +2-5# from Friday (8/7) WOD, 3-5 reps 5@55#
• Set 2: 90% of Set 1, 3-5 reps 5@50#

[FONT=&quot]
[/FONT]Cash out

• “Helen“
• 3 rounds for time
• Run 400M
• 21 kettlebell swings (24K/16K)
• 12 pull-ups

NOTES:
**very happy with how easy the 135#dl came up: hit all the key points- good form, good tension, up legs, push away from the floor, etc.
** really like not lifting to failure, it really does help your strength!
HELEN:
ran @ 8.0 all 3 rounds (treadmill)
16kg kettlebell
all pullups assisted
TIME: 10:34
-- man this workout is killer,in a good way.... happy with my time.

moved 1800# today with just the dl and press, in about 7ish minutes!

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

Busy day for me today.... last time for my ds13s tutor session!!! no more shlepping out 20min. from home every monday!!

Have a great Monday gals!!

 

[Gayle]

Good morning!

Deanie - Great workout today, nice "Helen" time! Holy thrusters on Saturday! Your DLs are coming along great! ^^^5's. The range came Friday. It looks cool and I can't wait to try it out! I'm happy to hear how much you like yours. There was a lot of fretting and hand-wringing over this purchase.

Jane - Great runs this weekend! WTG on the race! I hope you got some sleep for your early morning.

Melissa - Nice workouts this weekend! I'm glad you found some love for the cold.

Waves hello to Rhonda and Marcy!

I made up a Tabata workout Friday while I was waiting for the delivery guys. I did 8 Tabata rounds of each the following:

• KB swings 12kg
• Pushups
• Bottom-to-bottom squats
• KB jerks 12kg (alternated arms each round)
• Sit ups

It was a nice efficient workout.

I brought my gear to go to the gym tonight, but don't have a plan yet...maybe something with "Jones Crawl" (3 rounds - 10x DL, 25 box jumps).

I spent the weekend doing more work on the kitchen.

Have a great day!

 

[lioness]

Good Morning!

Deanie ~ Great job on the workout. "Helen" is tough on it's own without doing everything else.

Gayle ~ Nice Tabata workout.

I'm not sure what I doing tonight. I was up at 4am and got to work at 6:30am. My poor sister is sitting at the airport until 1:30 b/c her flight was canceled due to mechanical problems. I told her that I would pick her up and bring her back to the office but she wanted to wait there. She is having a mini meltdown but spending 10 days at my parent's house will do that to you.

I am going to workout tonight but will probably do something light like abs and swings or something along those lines. It was a chilly morning in the 40's but it's warming up in to the 70's.

Hope everyone has a great Monday!

 

[pink_fortitude]

Good evening gals!!! Today was a rest day for me.

Deanie, I am so happy that you could DL me (almost) with ease! That is a great accomplishment How did this weekend go? Besides hectic? Helen looked like a lot of fun!

Gayle, are you really into home renovation? And gardening? Are you a domestic goddess? I have such great idea, and that's what they stay - great ideas! I am not good at going through on my ideas.

Jane, I sure hope that you and your sister will get a good night's sleep tonight, you guys have sure earned it.

This is the workout that I made up for tomorrow. Tell me what you think:

25 burpee pullups
50 box jumps
25 thrusters
100 slam balls
25 thrusters
50 box jumps
25 burpee pullups

Am I nuts?

Melissa

 

[lioness]

Melissa~

I love your workout! I'm copying it for a future use.

Go for it!!!