*.*.*. Kettlebell Wednesday .*.*.*

[deanie]

Good Morning

Today was ETK again. One more official day of etk and I'm done (of course I will still be working out on thurs and fri )

today's workout:::
**warm up
from Providence

**c&p and pulls
25#kb
5X4/ no rests
all pullups assisted

**swings
35#kb
50 swings/ 20 seconds rest
5 cycles

**tabata
used my white rope ( I think its 2-3 pounds)

**comments
*good solid workout - total workout time: 45 minutes
*I thought the 50 swings/20 rest was going to be easier than it was the last cycle of swings I did 10 2handed, and the rest I switched every 5 swings.
* really hate doing 50 swings and glad thats over!!! **hee hee**
*tabata with the white rope was hard, had to do some double jumps in there!

Question???? If I do a crossfit workout and its only 15 min. is that enough of a workout for one day? (I'm thinking of doing Donkey Kong next week, and I think it only took me about 10-13 minutes? not sure) what do you all think? would I then add on something? or would that just be it and it'd be a short workout day?

Jane::: How'd your workout go yesterday?

Gayle::: What did you end up doing in the gym?

Marcy::: What made you decide to combine weeks and how are you doing that? What are you doing to celebrate the end of ETK? I was contemplating buying something, not sure what, something workout related, but I bought so much for my birthday.... so I don't think I will get anything right away. Maybe my celebration will be taking the week to do the crossfit workouts.....

Andilynn::: Good luck with finals. How much longer before you're done?

Rhonda::: Love kickbox! hope your workout yesterday was fun

Have a great day today girlies!!

 

[Gayle]

Good morning!

Nice workout, Deanie.

This is a very common question on the CrossFit boards, and there are varying opinions. Some people religiously stick to "just the WODs", but I notice quite a few affiliates who employ other things along with the daily WOD (especially if it's short) and I definitely like their approach better and use something like it when doing shorter WODs.

On some sites, you'll see things like "Buy-in" and "Cash-out" or “skills drill”. These are basically exercises or groups of exercises (mini-WODs) that you do before and after the main WOD. A lot of affiliates use these to get people to work on weaknesses or develop skills. CrossFit 603 http://www.crossfit603.com/ and CrossFit BrandX http://www.crossfitbrandx.com/ are good examples of this. I think Mtn. Athlete’s approach is similar.

I ended up doing deadlifts last night and topped out with 2x5 sets at 185lbs. Then I did this triplet from www.mtnathlete.com:

5 rounds
- 5x “The Exercise” (1 hang power snatch + 1 overhead squat) 35lb bar
- 5x (each side) Corkscrew – 25lb plate
- 5x Push up

Waves hello to Jane, Rhonda, Marcy and Andilynn.

Happy Earth Day!

 

[lioness]

Hi Everyone,

That was a good workout last night! Today is a running day. I plan to do 3 or 4 miles. I have a 10K on Saturday but I'm just not feeling it right now. My dad took a downturn and is doing poorly so my mom needs to make some decisions on his care. I'm ok with doing kettlebells, CF or Cathe workouts but running requires more of my "mental" attention and I feel it's not there right now. I haven't counted the race out yet. I'll see how I feel later in the week.

Deanie ~ I'm so proud of you for sticking with ETK!! You really need to celebrate and do something special for yourself! As far as CF workouts are concerned, I'm famous for adding things to the WOD if it doesn't feel long or intense enough. Crazy, I know. I have regretted it in the past. I agree with Gayle though so add something else on, if you feel like it. Sometimes I will add on swings and jump rope or I'll find a drill to do or I'll take part of another workout and add it to the one I'm doing.

Waves hello to Gayle, Marcy, Andilynn and Rhonda!

Happy Earth Day!!

 

[Gayle]

Jane - Just wanted to send you some {{{{{{{HUGS}}}}}}}. Sorry to hear about your Dad.

 

[lioness]

Thanks Gayle. I'm hanging in there. It's just so hard. My dad is the greatest guy and is the best dad. I hate to see him this way.

 

[mj476]

Good Afternoon!

This morning I did 5 ladders/5 rungs of Clean & Press and chinups. 25# for all clean and press.

Chins:

Ladder 1: 1; 2; 3; 4; 3 and 3/4-1 and 1/2
Ladder 2: 1; 2; 3; 3 and 3/4-1; and 3 and 3/4-1 and 3/4
Ladder 3: 1; 2; 2 and 3/4-1; 2 and 2@3/4-1; 2 and 3/4-1 and 2@1/2
Ladder 4: 1; 2; 2 and 3/4-1; 1, 3/4-1, 3/4 and 1/2; 2 and 3/4-1 and 2@1/2
Ladder 5: 3/4-1; 2; 1 and 2@3/4-1; 1 and 2@3/4-1 and 1/2; 1 and 3/4-1 and 3@1/2.

No time for swings this morning. Will see if I can do them tonight.

Deanie - Great workout! I can't say as I like 50 swings either but I'm glad I can say I can polish off 50 at a time. I've actually gotten quite a few DVDs over the last couple of months so I'm going to make that my reward for finishing ETK. I actually finished up Week 10 today and did Providence from Week 11. I'll do Week 11, Day 1 on Friday. I know I can definitely use a nice long yoga practice once this is over.

Gayle - Thanks for all the CrossFit links. Great workout!

Jane - ((((((HUGS)))))) Sorry to hear about your dad. My thoughts and prayers are with you and your family.

Waves to Andilynn & Farmer!

Marcy

 

[deanie]

Jane:::: sending you ((((HUGS)))). I'm so sorry to hear about your dad. It is so hard to see someone you love go through that! I'm glad your mom has you and your sisters close by and for support.

 

[deanie]

Gayle::: thanks for the answer. I think I will probably tack some kettlebell work on and check out the websites you gave. great job with the deadlifts!!

Jane::: I hope you have a good workout today. I hear you about adding on and then being sorry later!

Marcy::: great workout. I hear you about the yoga. My brother is looking into Joint Mobility stuff as a compliment to the kettlebells.

waves to Rhonda and Andilynn!!