@@@@ KETTLEBELL TGIF @@@@

[Gayle]

Good morning!

Melissa - You should definitely be called what you want...you're not weird. I love the story about your run yesterday...Lucy is so well behaved! It's cool to throw in the box jumps and stuff. I don't know if you already got your workout in, but I agree with Jane on this one:

Do this for 25 minutes:

Get as many rounds as you can with one kettlebell

• Kettlebell swings 5/5
• Squat thrusts 10
• Kettlebell snatch 5/5
• V-sits 10
• Kettlebell thrusters 5/5
• Shuttle run

Jane - Great workouts! I think I might try your KB complex/run workout tomorrow.

Deanie - WTG w/ that 24kg bad boy! When the kettlebells get that big, aren't you supposed to name them? The pool sounds like fun!

Marcy - Sounds like a nice yoga practice yesterday. Do you have any of Shiva Rhea's stuff?

Andilynn - ITA with everyone else...fugetabout the scale and go by your clothes. If they're getting looser, then you're getting leaner. Good luck with your classes!

Hi Rhonda & Laura!

I'm still following the programming at CF 603. Last night I did split jerks in the gym:

3 x 70-75-80
1 x 90-95-100fail-100-105fail-105fail-95

Then some push jerks from behind the head with a snatch grip:

3 x 45-55-60-65

If the weather cooperates today, I'm going to make up that 1 mile run WOD from Wednesday. Rain, rain, go away!! *fingers crossed*

Have a great day!

 

[Gayle]

Deanie & Melissa - I forgot to mention, you cannot go wrong with AC/DC in your workout playlist. I have "It's a Long Way to the Top", now I gotta get "Thunderstruck".

 

[deanie]

Good Morning!

Gayle~ enjoy your run today! I really like the WOD for today at crossfit 603, I may do that tomorrow I also just added Black Betty by Ram Jam (also done by Meatloaf and ZZtop) to my playlist. We were driving home from Florida and listening to an oldies station and both my DH (who was a dj in college and worked for music stores for 10 years!) and I had never heard it!!! Its another rockin' good song for working out! .... if I name my bell, I'm leaning toward Bertha!!LOL

Melissa~ Hope you enjoy your workout today!


Today was SIM for me and again I added swings with the 24kg. I did 2 sets of 20 swings!!

What are everyones plans for the holiday weekend? I have none, as DH works retail and is working all weekend. The boys and I will be poolside at the swim club with out him Most of my friends/the kids friends are headed to the beach this weekend, so it will be pretty quiet around here. We will hit the Fireworks though on Saturday night!

Have a great day!!!

 

[Gayle]

Deanie - WTG on those swings! Holy cats!!

We don't have any plans for the weekend. Probably just hang out. The weathers been so dreary here for the past few weeks that it's hard to get excited about doing anything outside.

 

[deanie]

thanks Gayle. Great workout yesterday! Do you ever get strange looks from people at the gym when you do exercises like the split jerk? I am in awe of your #'s for the split jerks and push jerks!

I think I need to get my tush over to the crossfit gym and have someone teach me some of the more difficult moves like those. I'd also love to learn to snatch and clean the barbell, but am afraid to try without supervision (and a good explanation!!)

 

[Gayle]

Deanie - I do get some weird looks on occasion. I get the weirdest looks from doing box jumps. The gym I work out at is on a college campus, so I do see some of the athletes in there sometimes doing deadlifts and some of the Oly lifts...so I'm not completely alone.

How close is a CF gym to you? That would be a great opportunity to learn some basics.

I really want to get to a CF Olympic lifting cert sometime, or one of Greg Everett's seminars the next time they come into the New England area. They're pretty pricey, though.

 

[deanie]

Hey Gayle! there is a crossfit gym about 30 min. from me (maybe 25) I just never seem to have the time to get there. Also, its so long since I've been in a "gym", I'm a little nervous! I really should make the time though, maybe sometime this summer.....

Great idea to get certified! I agree they are pricey, but probably worth it. My brother went to a seminar/kettlebell instruction, thought it was expensive before he went, and came out of it thinking it was money well spent! Even just the knowledge he was doing the moves correctly helped! Do they come to the New England area often?

 

[mj476]

I had a great salsa class last night. Really cool moves!

This morning I did:

4&3/4 chinups
20 pushups
1 minute mountain climbers
1 minute standing crunches

This afternoon I did a virgin dust bunny:

Winsor Accelerated Body Sculpting

Wasn't bad; not too advanced (unless my core is really strong). Had shoulderstands, side planks, teasers (boat), hundred, leg lifts, saw, bicycles, leg lift series, leg circles, mermaid, seal (rolling back in butterfly pose beating legs 3x going back and 3x coming forward). The hip circles leaning back were probably the toughest.

We've got no special plans for the weekend either but we'll hit the fireworks somewhere tomorrow.

Gayle - Yes, I do have some of Shiva's stuff: Yoga Shakti, Fluid Power and I just got Surf Yoga Soul which I havent tried yet but the review sounded good. In one part, there are 108 pushups! And there's supposedly a good balance section. I love Shiva - she's beautiful to watch and has great form and instruction.

You should definitely get Cross Fit certified!

Deanie - Love Meatloaf! I think I know every word to every one of his songs. Went to his concernt a couple of years ago and it was awesome. It was at the Westbury Music Fair which is a small venue so we were up pretty close. He puts on an amazing show.

Great job on the swings! You're awesome! You could probably enter the Strongwoman competition!

Waves to Andilynn, Laura, Rhonda and Melissa!

Have a great and safe 4th!

Marcy

 

[Farmer]

Hi everyone. Yesterday I had to put a couple of chairs together and it consumed all of my brain power. Verbal intelligence- check. Mechanical aptitude- check minus minus minus It took me forever!

I swear if a tampon consisted of more than an applicator... let's just say I like to keep things simple.

Melissa -gimme some of that cool weather you were having.

Gayle- Hope you have a rain free workout and I am also in awe of how you get down at the gym. I third the motion on getting certified.

Deanie- I am so impressed. I channeled you when I managed to swing the 16 kg bell. One day, I am going to be like you. My shero.

Marcy- Virgin Dust Bunny? Sounds like the beginnings of a mocktail for this weekend. I will see if I can come up with a recipe. Way to go on the chinups and the rest of your workout.

Okay for Marcy

Virgin Dust Bunny

glass of milk
1T of Nestle Quik powder
1 marshmallow chopped

add powder to the milk and stir. Sprinkle the marshmallow on top. To make a non virgin dust bunny add a shot of Godiva liqueur.

Andilynn- good luck in school

Waves to Jane and Laura.

Gotta go stain the grill table. Hopefully will get to exercise and check in later. It is 104 here. No plans for the weekend except to grill.

 

[Pippadog1]

Hi Ladies

I hope you all have wonderful Independence Day celebrations. Today I tried Jari Love Get Ripped and Chisselled. To be honest I've had it ages and never used it. It was a change but I don't think I'll bother again as it was quite boring. I can't take to hundreds of reps at a light weight. But change is good.

Went to the gym and its closed until tomorrow due to refurbishment. They are extending the gym and getting some more equipment in. I wish we had crossfit near me. There is crossfit in central London but none in the Midlands. I received Iron Core Kettlebell Express in a trade and I was disappointed it was only 20mins long and not that good really. I'll have to see if I can trade it again.

Have any of you tried P90X. I was thinking of trying it as we can get it for about £25 here. Thats about $40, so its not too expensive.

Anyway have wonderful weekends and spoil yourselves with something nice for Independence Day.

Waves to all my American friends.

Love
Laura
xx

 

[lioness]

Hi Everyone,

I went for a swim this afternoon. I doing a 5K race tomorrow morning so I took it easy on the swim.

No plans for the weekend. I'm heading over to the folks place tomorrow for some family time and some good food. Nothing else after that except maybe another swim.

Deanie ~ Way to go on the swings. I love the song "Black Betty"!!

Gayle ~ I hope you got your run in today.

Rhonda ~ OMG!!! I love your Virgin Dust Bunny!! ROTFLMAO

Laura ~ I have P90X and if I'm not mistaken I think Marcy does too. I like it. I don't do it as prescribed but I have done most of the workouts. I'm not a big fan of Tony Horton. He a bit chatty in a bad way but I just tune him out and do the workout. I do enjoy the workouts though.

Waves hello to Melissa and Andilynn.

Have a happy and safe 4th!!