*****Kettlebell Monday*****

G

Gayle

Cathlete
Good morning!

Deanie - AWESOME PR!!!!!!! :) :) :) Great job on mini Nancy.

Jane - I'm happy to hear your ankle is better, your Mom's back is feeling better and that she'll have some additional help. Great job on the race! I like what you did yesterday.

Marcy - Great job on 4DS! I hope you get Shock Cardio soon.

Melissa - Great Saturday workout! ^^^'5! Glad to hear that the kids are better.

Waves hello to Rhonda!

Friday's workout was short. I did a 5x3 DL workout at 155#, then I tried out 5 sets of an exercise called a DB Box Jump Clean. I found it at Coach Rut's site. Here's what it looks like this:

http://www.youtube.com/watch?v=RkUJwu9XLdw

I tried it with 15# DBs and a 14" box. It's a little scary cuz you can't clean properly while looking at your feet...so it felt a little like a blind landing.

I'm off from work this week. My family is in Disney and I'm home babysitting everyone's dogs (my choice...giant mice freak me out). :p I'm planning to do some KB stuff all week.

Have a great day!
 
Jane, I love your workout from this weekend!!!

Gayle, that looks scary. How did it feel? Enjoy your week off!!! :D

Marcy, I love kickboxing... I am now wondering why it's been so long since I have kicked a bag? It is a great workout, no equipment needed.

Rhonda and Deanie HIYA GALS!!!

Today is rest for me. We had a very exhausting, emotionally draining weekend and my body needs to take it easy. It will be laundry, cooking, cleaning for me. We rented the BBC Robin Hood so I will be doing laundry while relaxing with the boys after their 3 R's. We all need some rest today.

See you later, and have a great day!!!! :D

Melissa
 
Good Morning!!
​

Gayle::: I love those DB box jump cleans!!!!! I may have to try them tomorrow!...but with 5# dumbells and I will lower the box height also! Enjoy your "sitting"!! personally, I hate mice, but love Disney! We are trying to figure out if we can get there this year!

Melissa:::Glad to hear everyone is better:):):) Your rest day sounds nice. Enjoy!!

Marcy::: 4DS kickbox was my favorite!! Let's go, let's go, let's go!!! FUN!

Jane::: I'm glad you got to run in your race, you found a home aide (great hours!!!) and things are looking up!:):):)

waves to Rhonda!!!

I woke up this morning and felt like crap, so I reset my alarm and got up with DS13, got him and DS9 off to school, called out of work, took a little nap, and woke up feeling MUCH better:eek::eek::eek:. I think I was just really run down from this weekend. Saturday we ran around in the snow doing errands (got a cute dress for my friends sons bar mitzvah on the 19th), then Sat. night was DS9's birthday party, his actual bday is tomorrow:), it was a sleep over and I had 7 boys here!!!:eek: As much as I love DH, he was NO help...the boys were up till 3 am, and I got no sleep!!! finally we all got to sleep, but the boys were up again at 7am:eek: WTH!!?? Anyway, then DS9 wanted to use his gift card/money and buy a game so out we went again...by the time I got home I was exhausted, took a nap and woke up feeling worse!!! went to bed last night at regular time (had to do all the "get the kids ready for school" stuff later than usual, since I napped:mad:) and DH worked late! Anyway, no surprise I didn't feel well this morning, but now I feel fine and want to go to work!!!LOL...At least I will feel good for tomorrow when ds turns 10:eek::eek: :)

anyway, since I was feeling better, I worked out:eek::p...and I'm feeeling guilty, since I am feeling better and I'm not in work!!! but I got a good workout in!... since I wasn't rushed for time. I didn't feel up to running though, so I will do todays cashout tomorrow and I winged it for todays cashout!

PTP takes it to the track


Buy-in

  • Dynamic warm-up drills
  • Figure out roughly 50 feet (about 15 meters)
  • Perform each drill up and back (except the last)
  • Walking on heels
  • Walking on toes
  • High knees (jogging, pick your knee up high with each step)
  • Butt kicks (jogging, kick yourself in the butt with each step)
  • Side shuffle
  • Skip forwards
  • Skip backwards
  • Inchworms with push-up x 5
[FONT=&quot]
[/FONT]603 WOD
[FONT=&quot]
[/FONT]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#
[FONT=&quot]
[/FONT]Cash out
**did my own cash out today:
3X5 suitcase deadlift:
set 1 @ 60#
set 2 @ 65#
set 3 @ 70#

3X5 pullups


NOTES:

 ***started a new cycle today. trying a new, but Pavel approved cycle: 5/3/2 all at the same weight. surprisingly, this was not as hard as I thought it would be.:eek::)

**tried a dragon flag: could go up, but not down!!!! very hard!

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

Have a great day gals!
 
Deanie - I exhausted just reading about your weekend!! :eek: Happy Birthday to DS9/10! You better get something extra for Hannukah for dealing with 7 pre-teen boys overnight..OMG!!! The dress is HOT...I love that! Good workout today! I think I remember seeing that dragon flag in a Rocky movie...seriously. ;)

Try out the DB box jump cleans. I tried them at 16" first, but it was just too much height to do with any confidence. They're different, but good different. I think they're meant to build power.

Melissa - Have a good rest today. :) Major kudos on doing all legit pull ups on your workout on Friday. I did that one today, and there's no way I could've done that!

Here's what I did today:

Buy in: Dusted off the ole' KB Flow drill and did that with 12kg

WOD:
I did a variation of Melissa's Friday workout
AMRAP in 15 minutes
* 2 chin ups
* 4 push ups
* 6 KB clean & jerk (3r/3l) 16kg

10 rounds + 2 chin ups, 4 push ups, 2 c&j

A "gasser" is definitely the right word for this WOD! I did cheater chin ups...I started with my feet on the floor and arms bent, and used a kip to get up. Harder than jumping, but not legit by any means.
 
Slowly but Surely

I am getting back on track. This weekend I did Low Max premix. As you can tell, I do this video alot. I was really mentally distracted so it works because I can practically do it with my eyes closed (most days). Attempted to smother my sorrows in cupcakes and other vices. It didn't work and I felt crappy afterwards.

Today I went to cardio class and KM. The cardio chick was trying to kill me. Had fun.

Deanie- I was so tired from reading your weekend that I had to reread it. Good job on being dedicated to the workout. Cute dress!

Gayle- Enjoy your week off. I haven't been to Disney in over 20 years. I am scared of rollercoasters so I don't know if it is worth it for me to go again. That was one crazy workout. Good job.

Melissa- I hope you were able to rest today.

Waves to Marcy and Jane.
 
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