Kettlebell Tuesday

deanie

deanie

Cathlete
Good MOrning

....running out for a mammogram and work, will post my workout and do personals later!!!!:):eek:

PTTP #2

Posted 10-06-2009 at 06:37 AM by deanie
Snatch, swing and sprawl

Buy-in

  • Dislocates and rotational dislocates
  • 20 squats
  • 20 push-ups
  • 20 sit-ups
[FONT=&quot]
[/FONT]603 WOD
[FONT=&quot]
[/FONT]Going forward, it will be implied that you work up to your working weight for the DL and press. You obviously don’t roll in and just crank your two work sets cold.
[FONT=&quot]
[/FONT]Deadlift

  • Set 1: +5# from Monday’s WOD, 3-5 reps 5@ 115#
  • Set 2: 90% of Set 1, 3-5 reps 5@105 (couldn't figure out how to get to 103)
[FONT=&quot]
[/FONT]Press

  • Set 1: +2-5# from Monday’s WOD, 3-5 reps 5@ 47.5# (used plate mates)
  • Set 2: 90% of Set 1, 3-5 reps [email protected]
[FONT=&quot]
[/FONT]Cash out

  • 5 rounds, for time
  • 10 KB/DB snatches, 24/16K (5L/5R)
  • 10 one-arm (Russian) swings (5L/5R)
  • 10 burpees
[FONT=&quot]
[/FONT]End your session with some of Tucker’s against-the-wall stripper stretch and pigeon pose to loosen up your shoulders, back and hips.


NOTES:
cash out:
used 25#kb
time: 7.57
**NOT a fan of burpees!!


**decided I will stick with PTTP from 603 for 3 weeks and see how it goes, then decide to go on or not, from there....


Have a great tuesday and I will BBL!!!!
.....waves to everyone!!!:):):)
 
Hi Everyone!

I'm doing a 3 mile run this evening.

Deanie ~ Do I want to know what "Tucker’s against-the-wall stripper stretch" is?? :D:D:D

Burpees are a puke-fest waiting to happen. :confused:

I'm glad you made a decision about your workouts.

Rhonda ~ Great job on Providence. I'm glad you got the energy to pull it out.

Marcy ~ Pretzel and clam combo??? You are making me hungry! :eek:

Waves hello to Melissa and Gayle!!
 
Howdy ladies!

Rhonda - Good job on Providence and Newport! Newport still scares me.

Marcy - Nice workout yesterday, and WTG on your pullups & chinups!

Jane - Have a great run tonight!

Deanie - Nice work today!

Waves hello to Melissa!

For those of you contemplating kitchen projects...I've been known to work for beer. :p

I'm hitting the gym tonight to do some deadlifting.

Have a great day!
 
Deanie, "against the wall stripper stretch?" Sounds like fun!!! :p

Jane, have fun running tonight. I was supposed to do a 3k w/ DD when she gets home, but I am really exhausted. We'll see.

Gayle, have fun DL... any plan, or just winging it?

I ended up not being able to work out yesterday. I got an early morning call which just zapped all of my energy and left me feeling emotionally drained all day. I was depressed and ate chocolate and crap all day instead of eating right. Why does my mom have the power to make me feel this way and do these things to myself? Ugh.

Rhonda and Marcy, HOLA AMIGAS!!! Lisa, if you are reading, what did you decide regarding the AoS workouts?

I hope that you all have great workouts, and I will post back if I ever get off my butt and run. :)

Melissa
 
Good Afternoon!!!:):):)
​

Jane::: Enjoy your run! the stretch is just putting both hands at shoulder level against the wall, and sticking your butt out.:eek: if that's not right, its still what i did!!LOL... and yes, DH asked for a demo of that!!!**ha ha**:eek:

Gayle::: OH!! Have fun deadlifting!!! .... and no kitchen project, but 3 bathrooms that need updating from 1969!!!!:eek::eek::eek: still in?? I have plenty of beer, and the nations capital to offer!;) and.... PICTURES!!! we want pictures!! of your kitchen!!:)

Melissa::Don't sweat yesterday, today is a new day:) I hope you get some energy and run with DD!

Rhonda::: Great job with Anthony yesterday ;) The Bar Mitzvah is relatively low stress, the party is in my house, but I am just burnt out doing SIM and not into it right now, think I need a break, and the PTTP from the 603 is nicely laid out for me and I don't have to think so that's why I switched....and by relatively low stress I mean, I am still worried it is going to rain and how will everyone (55ish people) fit in my home, will there be enough food?, I hope everyone will have a nice time, what are the 8 teenage boys going to be getting into?...I hope no one gets sick the day of...etc.... I think you can see where I am going with this!!!LOL:):eek:

Marcy:::Is tonight the first night of Bolero??? Have fun chicka!!!:)

Okay, now for some exciting news....well exciting to me, and hopefully you all too:p.... I wrote an email to Dallas of Crossfit 603 to ask about his PTTP program, since there was some conflicting info between his program, DD (dragon door forums) and PTTP book by Pavel... Anywhoo, he answered my questions!!!! WHOOO HOOO!!! I feel like a celebrity answered me!!! basically, he said if I follow his program, I should build strength and not increase in size (I was worried about gaining inches, since there aren't many "cardio" days... actually only one a week) So I am happy I followed day two, and will continue to just follow his program:):):)...I just think its so cool he answered!!


Have a rockin' day girlies!!!:cool::cool::cool::cool:

 
Walking instead of crawling gets you......

SORE! Oh my goodness. If my legs had tear ducts they would be crying right now. It hurts to walk. Ugh. Have clothes packed for Strong Fit and Krav. I can do Krav but IDK about the other.

Deanie- Everything will be fine. Your son will have a nice event. What is the menu? I think of you everytime I exercise at home. I have a Jewish womens daily calendar. Every year I buy a new planner to track my exercise. When I went looking in January, it was the only one left that looked interesting and it had recipes in it. Did you observe Sukkot :)?

Jane- Thanks. Enjoy your run tonight.

Gayle- I saw that saying on a cardboard sign once. You should be specific about which kind. Might end up working for some O'Douls.

Melissa- There will always be people who try to drain you dry. When I have had enough of the drainage, I simply say:D Gotta go, talk to you later. This especially works well when it is a phone conversation. Worse comes to worse, walk outside and ring your doorbell and say you have to go.

Hey Marcy.

Speaking of against the wall stretches, check out the link on the right of this page. Makes me wish I had strong wrists and coordination.

http://verticalfitnessdallas.com/

Later cyberbuds.
 
Good Afternoon Ladies!

I did Tracey Staehle's Steady State Step today. Really fun workout that flew by! The only thing I can't stand is some of her lousy camera angles which tripped me up a couple of times. I wasn't sore yesterday from SS but today's a different story. There was hardly any back work except for deadlifts but my back's hurting as well as my bis and tris. I was actually going to do Legs & Back from P90X tomorrow but if I'm still hurting, it will be yoga. I start bolero tomorrow!:D Sounds like the stripper stretch is just a wide leg forward bend. Love them!

Deanie - It was great that Dallas answered you. I'm sure everything will work out fine for the Bar Mitzvah. From what you've said, it sounds like you have plenty of room in your house. If it rains, it will just be a cozier atmosphere.

Rhonda - Yes, the pole dancing looks fun but I'm sure it requires a good deal of strength too. My legs were crying a few weeks ago. Maybe you should just settle for a good stretch workout instead.

Gayle - Don't drink it but will have plenty on hand upon your arrival! Like Deanie said, we need plenty of pics! Have fun with the DLs!

Jane - Enjoy your run! I actually was hungry after the pretzel/clams were over! I guess she didn't work me hard enough because my legs are the only part not hurting me today.

Melissa - I agree with Rhonda. I know it's easier said than done but you just have to learn to let it go. I had one of those calls with my mom last week. She said some hurtful things but by the afternoon, I was much calmer. I think she was talking more out of frustration than she was mad at me. Today she was thanking me for helping her. She's been having such a tough time looking for work and has next to no computer skills. I managed to find her some free computer classes at the library and she called to thank me today. She was so excited.

Marcy
 
Hey! I got my w/o in - Jari's RTTC and did I feel it!!! I haven't done a full body workout like that in ages, and those high reps really shocked my body, I can tell. Good stuff. :)

Thanks for the kind words. :) I started feeling better as soon as I woke up this morning and by the time I got DD from school I felt great!

Rhonda, I am crying for you! Bubble bath time!!!! :D :D :D

Marcy, Bolero sounds like fun!!! ENJOYENJOYENJOY!!!!

I am going to read a few more chapters in my book before I go to bed - and I am going to bed early tonight! :D I am reading "Wizard's First Rule" by Terry Goodkind, very science fiction... it actually is sort of like Lord of the Rings, but not that caliber of dialogue or descriptive skills. I love the story and the ideas, though, so I'm sticking with it.

Good night!

Melissa
 
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