kettlebell thursday

deanie

deanie

Cathlete
Good Morning

Marcy::: Good workouts you've been doing. I have a Budokon dvd I haven't tried, you make it sound good, so I may try it during winter break!

Rhonda::: How was KM class?

Gayle::: I'm glad gram is doing well. Love that she sent you for cosmetics!!!:) She has her priorities straight!

Melissa::: With all the ETK talk, I forgot to say how nice your DS is!! You did a good job teaching him!!:)

waves to Jane!

Today is my rest day and boy did I enjoy sleeping in!!!:)
Have a great day everyone!
 
Good Morning!

I did another Budokon today - Flow & Flexibility. Another good one! Here's a breakdown if you're interested:

Rolling Vinyasa
Rolling Cobra
Forward Lunge Hip Opener
Floating Lunge
Water Wheel
Dancing Dog Prep into Dancer's Bridge
Full Dancing Dog
Warrior 1 to Warrior 3 into front leg forward balance on demi-pointe and bring back to Warrior 3
Warrior 2 with hand blocks
Kung Fu Stretches
Shoulder Punches
Wide Leg Forward Bend with arm to ceiling and also down into split
Cowface pose (gomukhasana)
Table Top Tibetan - table then come down to lean on your hands both feet in front with butt off ground
Roll to Standing, Fighting Stance, front kick - slow and "real" time (very much like TGUs without the weight - the "real" time is pretty quick and quite challenging
Switch Roll
Knee Strike/Front Kick/Rear leg kick - slow and "real" time
Judo Roll, Jab/Reverse, lead leg kick, back leg front kick - slow and "real" time
3 breaths arms coming up
Forward Lunge into front kick
Psoas Stretch/Quad Stretch in lunge (same arm holding leg; other arm in front of you)/hamstring stretch, hamstring stretch sitting on heel
Forward fold/plow/happy baby
Seza

Another great practice! Not quite as challenging as Power & Agility but still really good.

I managed to see the Collage clips of Shock Cardio before they took them down. Some moves were the same; some were new. I won't be able to do the moves with all the risers. I only have a step that goes up to 10". The MMA clips weren't posted. Those are the ones I'm most interested in. Travel Fit looked like a great total body workout with the band. Again, some of the same a few different.

Deanie - Which Budokon do you have? I'll do a breakdown of Power & Agility later if that's the one you have. I also have the Strength & Balance one.

Gayle - Glad your gram is on the mend!:)

Rhonda - How was Strong Fit and KM class? 3-4 days is a good start. I usually only get 5 days in.

Waves to Jane and Melissa!

Marcy
 
Hi Everyone,

Tonight I'm doing Drill Max (probably one of the cardio premixes). It's going to be cold tonight so I'm staying inside.

Deanie ~ Enjoy your rest day.

Marcy ~ I saw the clips of Shock Cardio on Collage too. Looks good!

Gayle ~ Glad to hear that gram is doing better. Cosmetics are always a nice "feel good" purchase. I bought my mom a whole makeup set (eye shadow, lipstick, blush) on Sephora and she LOVES it!!

Waves hello to Melissa and Rhonda!
 
Good afternoon workout buddies! :D

Gayle, glad to hear about Gramma! :)

Jane, I bet your cold is a bit warmer than our high temp for the day: 18* :eek:

Marcy, I actually have Budokon!!! I got it at the same time I got my first kettlebell and I took right off with that, so I haven't actually tried it yet. :eek: Which is your favorite?

Rhonda, I agree that 3-4 days is a great place to start. Maybe you could start out with a plan of 1 day of work/1 day of rest. :) It isn't overwhelming, and you know that as soon as you are done with your workout you'll have 48 of rest. :)
35* sounds so nice right now! The walk from the house to the car freezes my hands and face - and it is barely 10 yards!

Deanie, I hope you enjoy your rest day! I got to sleep in this morning - totally on accident! I didn't get my workout in until just now - I hate late starts, I feel thrown off. I am pretty sure that DH is getting my PTTP and ETK for Christmas. My list is always so small, and he worships me and gets me everything I want anyways. :eek:
Who got into kettlebells first, you or your brother?
I will check out the vid in a moment... speaking of vids, have you head anythig from Dallas?
ETA: I will bombard you will questions and advice in the weeks before we start! I hope you don't mind.

Thanks for the compliments on DS :eek::eek::eek: I will pass them on to him. He is a great young man.

Here is today's workout, and I'm not sure how I feel about it yet:

AMRAP in 20 minutes:
.25 mile run
10 1 legged walkouts r,l
20 slam balls
10 1 legged sit ups w/ med ball l,r

I got in 3 rounds plus 2 minutes of running. I am frustrated with my TM because it took a while for it to get to the set speed before I could start counting each run, so I feel a bit gypped. I was very winded, and it was a great workout for my core and heart so I am pleased - I guess I was just hoping to get 4 rounds in. Those 1-legged walkouts did take some time and concentration to execute properly, so I guess I should give myself some grace. :confused: The workout did go by very quickly, and I like that. :) I am used to working out barefoot, so it was strange to be wearing shoes. :p

Gotta run. I am thinking steak, asparagus, roasted peppers, salad and fresh baked bread for dinner... and WINE! I just got a bottle of Fife Zinfandel from Trader Joe's that I want to try out. I love cheap wine, and I am so not ashamed to admit it!

Have a great evening guys!

Melissa
 
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Deanie - Thanks for the article. So do you do the sumo deadlifts or Romanian deadlifts? Do you grip the bar the same way in the video or with both hands over the bar? And just curious, from an aesthetics point of view, have your legs gotten bigger, stayed the same or gotten smaller from all the deadlifting? I've really just done the Romanian deadlifts. Is doing sumo better or just easier?

Marcy
 
OH- GAYLE! I'm happy you liked my joke. :p It popped into my head and I wrote it - I almost didn't click 'submit' because I knew it would offend someone, but at the last minute I didn't care enough. :eek: I liked the one comparing Tiger to seals, too lol

Melissa
 
Melissa::: you can bombard me with ???'s anytime:) I did not hear anything from Dallas, apparently he is in Afghanistan... what are 1 legged walk outs? Stay warm!!! I forget, where do you live?

Marcy::: I don't do the sumo deadlifts, though I was thinking of trying one- one day just for fun. I do the regular deadlifts starting with the bb on the floor and pulling up....same as sumo, just with legs hip width apart and arms on the outside of the legs. I do turn my hands like she does though. I haven't noticed any change in my legs as far as getting bigger/smaller, so I'd have to say they stayed the same. the are pretty close to rock hard though!:eek:...all that tension! (Pavel talks alot about tension and how that helps your dl in pttp), and nicely defined. ...I think sumo dl are supposed to be easier...

this is the dl I do: - I think Gayle does this one too!:)
http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html
 
Melissa - So far I liked Power & Agility better than Flow & Flexibility. I will try and do Strength & Balance sometime next week. I'll post a breakdown of Power & Agility later or tomorrow.

Dinner sounds delicious - Can I come over?

Marcy
 
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Here's a breakdown of Power & Agility:

Rolling Wave Meditation - Shoulders, Ribs, Belly
Spinal Contraction with arms
Rolling Wave - down dog rise up to toes and go down into up dog
Rolling Vinyasa
Rolling Knee
Rolling Lunges - straighten leg, bend, straighten, go up on toes lifting leg and go into down dog
Side Plank to dancer's bridge, come back to lunge and then down dog
Floating Lunge - pulse and jump into lunge; alternate
Floating Frog - jump into yogic squat, press into crow, jump back to chaturanga
Floating Brazilian to Dancer's Bridge
Kung Fu Stretches with arm blocks
Frog Stretch
Lion Pose - Straddle with knees bent, rotate hips around each way; jump through right side with left leg; alternate
Kicking Lion
Dancing Lion - Lift into bridge and sink back turning back into lion
Pigeon
Fighting Monkey with Lunge Punch
Playing Monkey (tough!) - kick through and turn on other side
Jab/Reverse/Knee Strike with Playing Monkey
Standing Monkey and with Front Kick
Leaping Leopards into jump squats
Spinning Leaping Leopard - 360 degree rotation (was able to do these!)
Fighting Crocodile - Chaturanga to split leg lunge and with kick
Leaping Leopard from Chaturanga
Kicking Crocodile
Gorilla - jumping forward and back in squat
Komodo Dragon - like chaturanga runs in P90X
Flowering Lotus - from seza (seated on heels) into camel
quad stretch - hero pose
forward bend
Supine Twists
Plow
Happy Baby
Thread the Needle
Down Dog
Seza

Practice ends at 42:48. Meditation ends at 52:38.

Marcy
 
Good evening, ladies!

Marcy - Thanks for those breakdowns on Budokon. Both of those look cool!

Jane - Have fun with Drill Max!

Melissa - I like the looks of that workout. The guys in my office have been going nuts with Tiger Woods jokes the last few weeks. :p Gotta love a good cheap wine...I've been imbibing my share of it this week. ;)

Deanie - Hope you had a good rest day! Does Hanukkah start soon? I'm gonna go check out that video. I'm hoping to get the rest of the doors on the kitchen cabinets on tomorrow.

Hi Rhonda!

I had a hard time getting motivated today. This afternoon I put 30lbs in a backpack and took each of the three dogs out individually for a 1/2 mile walk in the snow, then came in and did 100 swings. It was okay.

Have a good evening!
 
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