kettlebell. tuesday. check in.

deanie

deanie

Cathlete
Good Morning!!

Melissa::: Your workout yesterday WAS crazy:);)! How'd it go???

Gayle:::Love the "Jones crawl" did you end up doing it??? I copied it to put it on the back burner for after PTTP!

Jane::: What did you end up doing yesterday?

HI Marcy!!


Here's the workout for today. I had seen this way back in August when they posted it and it looked like so much fun....WHAT was I thinking!!!:eek::eek: This was hard, and I can't count in the morning and put on too much weight for the first 7 reps!!!:mad: Once I brought the weight down to 50#, things went better, but still a really tough workout..... however, I will do this again!!....what is wrong with me???LOL:eek:


Grin and bear it

Buy-in


  • 30 box jumps used 16" since it was a warm up
  • 30 pistols (15L/15R), split ‘em up however you like
[FONT=&quot]
[/FONT]These are skill movements, so spend time thinking about your form, range of motion (full hip extension and solid landings on the box jumps, upright torso and depth on the pistols). Use pistol assistance and progressions as needed.
[FONT=&quot]
[/FONT]603 WOD

  • AMRAP in 10:00 of “Bear Complex” (95#/65#) scale down as needed ****
  • Power clean
  • Front squat
  • Push press/push jerk
  • Return the bar behind the neck
  • Back squat
  • Push press/push jerk (from behind the neck)
  • Return to rack


The above sequence of movements constitutes ONE REP. The movements are performed sequentially – the bar can rest in the rack or on your back, but not on the ground once you’ve begun the rep. Note, the front squat and PP/PJ may be combined into a thruster. However, you may NOT simply perform a squat clean as the first movement. You must return to standing after the clean, and before beginning the squat. Record full number of reps and any partial movements to comments.
You can see how this sequence looks in this CrossFit video. Note, they are performing a bit of a different workout, with set rep and rest schemes. Don’t worry about that – just work the movements as many times as you can, as fast as you can with proper form.

Cash out

  • Work your hips out with some pigeon pose and walking lunge stretches


NOTES:
***started the WOD with 55#, thought "wow this is heavy for 50#", recounted and realized it was too heavy, readjusted the bb to 50# and finished the WOD.....total: 15 or 16- lost count!:eek:
* this was one tough workout!! when I saw it I thought it would be fun, and couldn't wait to try it!!...ha ha...what was I thinking!!!....tough!
 * my legs are hurtin' already!!

=======================================
eta: I was shooting for 20-25 reps of the wod today!....so NOT happening!!LOL


Have a great day everyone!!!
waves to Rhonda!!! hope all is going well!!
 
Hi again,

quick ????
tomorrows workout has muscle ups in the met con. I don't have rings, any suggestions to what I can sub?

here's the workout:
7 rounds:
21 squats
7 kte's
3 muscle ups


tia!!:)
 
Deanie, do you have a park near you that has a pull up bar? I would use that. :) I have never attempted a muscle up, but watch the videos of the guys who do 20, 30, 35 in a row without stopping in complete amazement!

Okay guys, I am going to try that workout sometime this morning. Please pray for me! :) I am a little scared to do 100 of something in a row, but I will do my best and defeat it. I will let you know how it goes when I'm done. I am debating timing it... just made up my mind and yes, I will def time it.

Hello Gayle, Jane, Marcy and Rhonda (miss you!)

Melissa
 
deanie said:
Hi again,

quick ????
tomorrows workout has muscle ups in the met con. I don't have rings, any suggestions to what I can sub?

here's the workout:
7 rounds:
21 squats
7 kte's
3 muscle ups


tia!!:)
Click to expand...

Deanie~

Crossfit shows this as a sub for muscle ups:

Pullups and dips. Some have suggested 1 min of both somewhat equates to one muscle-up. Most common substitution is 3 pullups +3 dips, or 4 pullups +4 dips.
 
Hi Everyone!

Yesterday I did a 3 mile walk. I went with my sister Mary whose pace is more like a run. I was sweating and my heart was racing. My sister didn't break a sweat. :confused:

Today I'm going for a 40 minute run.

Deanie ~ When the workout looks fun it's most likely really, really hard!! :) There was one I did in the summer that was 8 rounds and each exercise was only 8 reps but it was HARD. I was bummed that I didn't finish it but I'm going to try it again some day.

Great job on the workout though. Some days are harder than others. You just have to push through it.

Melissa ~ Good luck on your workout today! You will be fine and will feel so accomplished when it's over. If 100 reps is too daunting, do it in 25 or 50 reps. That's what I do. If you have to take a rest, rest but make it a short one.

Gayle ~ How was your workout?

Marcy ~ Hi!!!

Rhonda ~ Miss you!!

My sister and I are thinking of doing the Crossfit workout "Murph" on Thanksgiving (or over that weekend). Does anyone want to join us? I attempted it once but didn't finish it. I was at a fitness boot camp at the time and since I didn't know we were doing it, I couldn't really prepare for it. I did the first mile run, all the pull ups and push ups and 190 squats and 1/2 mile run before I tossed in the towel. I really want to finish it this time.

"Murph"

1 mile run
100 Pull ups (Jumping for me)
200 Push ups
300 Squats
1 mile run

Have a great day!!
 
Good morning chickies!

Melissa - That workout looks killer!...in a good way. :) The best way I've found to do 100 of anything is to try to mentally break it into smaller chunks of 10. I'm no domestic goddess, but I did inherit a DIY gene from my Dad, which is good because I also inherited his cheap gene as well. :p The four words that strike fear in my DH's heart are "I have an idea". :D

Deanie - WTG on the Bear! That's a tough, tough workout...and deceptive.

Jane - What's on tap for today?

Waves to Marcy and Rhonda!

Here's last nights workout:
OHS - work up to heavy 3x3
1x10@35; 1x5@45; 1x5@55; 3x3@60

Then, "Jones Crawl"
3 Rounds
10x Deadlift @ 155
25x Box jumo @ 20"

I didn't time it, but it came in around 10ish minutes. The box jumps were hardest.

I'm working out at home tonight, I don't know what I'm gonna do yet. :confused:

Have a great day!
 
Jane - Have great run tonight! I'm in for "Murph". :eek: I did it more than a year ago, and found that the only way I could do it was to break it up "Cindy" style...it took an hour.
 
I DID IT! :) :) :) That was a very tough cardiovascular workout - very tough! I was fine until I hit 30 slam balls, then I did them in groups of 20 and 25 until I hit 100. I had to break up the thrusters, but made it okay. The final round of burpees absolutely slayed me - they were INTENSELY BRUTAL. I could barely do 5 at a time. I finished the entire workout in just under 28 minutes, and I am positive that it really increased by VO2 max. My lungs feel like they may have just opened up some new bronchioles and it took me close to 10 minutes to recover. :eek: What a workout. I will definitely be doing this on a biweekly basis. I have to come up with a nice aerobic workout tomorrow - my heart worked hard! I wish that I was wearing a HRM so I could track my bpm - I bet it got up there.

Jane and Gayle, I will do Murph with you on Thanksgiving! I was looking at that on Crossfit yesterday wondering when I could do it and Thanksgiving is perfect. :) Also, thanks for the advice about breaking up the numbers. I ended up doing it anyways, but am not sure I would have worked as hard if I read your posts before I tried it... feeling like I wanted to conquer that many pushed me... does that make sense? Next time I will try to get 30 in a row before a break, and next time I will go for 35, etc. I liked not having it timed like I normally do. Something different is good! :)

Gayle, I am LOL at DH! Mine's worst fear is when I ask, "Let's go to the park!" It ends up being a 3 hour hike and I don't stop for anything. (I wish they had those darned devil smilies!)

Deanie, what did you do for the muscleups?

I have to run now - the boys are going wild. I've got to get them outside. :p

Hi, Marcy!!!

Melissa
 
Last edited:
Gayle said:
Jane - Have great run tonight! I'm in for "Murph". :eek: I did it more than a year ago, and found that the only way I could do it was to break it up "Cindy" style...it took an hour.
Click to expand...


I did the same thing, although I was doing everything in sets of 25 but I think I'm going to increase the squats to 50 at a time. I'm really looking forward to doing this!! Thanks for joining me.
 
Melissa~

Yay!!!! Congratulations!!! I'm doing a workout tomorrow that has 100 slam balls so I'm going to channel you when I do them.

Burpees are evil!!:mad:

I'm glad you're joining us for Murph!!
 
Hi guys! I couldn't get onto the site all day, till now!!!:mad::mad:

anyway,

Melissa:: GREAT WORKOUT today!!! WTG!!:):):)

Jane::: count me in!!!:):):eek::eek: I will probably break up the pullups into sets of 5!!!LOL:eek::eek::) thanks for the muscle up advise, I think I will do 3 pullups + 3 dips

Gayle:::Love the workout!! have fun with whatever you choose to do tonight!

waves to Marcy!! Hope all is okay!!

Later gators!:cool:
 
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