kEtTlEbElL wEdNeSdAy

[deanie]

Good Morning!!

Good news to report: DS9's fever free today!! I am still keeping him out of school for the rest of the week though, so I am off again today. Tomorrow I get to take him to school with me, since he will be fever free for 24 hours!!

Gayle:: LOVE the pantry and the cabinets!! Enjoy!! I know, just from doing work around the house myself, how much more enjoyable things are when you've worked to make them happen in the house! You and DH must be so proud!!!

Jane::: how was PUB? the bicep work in there always gets me!

Marcy::: How are your abs today??? Is it bolero tonight? have fun

Here is my workout for today:
PTTP #7

Posted 10-14-2009 at 08:32 AM by deanie
Power all around

Buy-in (see notes for buy in I did)

• Dislocates and rotational dislocates
• Practice handstand holds
• Practice forward rolls, either from a handstand or from standing

[FONT=&quot]
[/FONT]603 WOD – PTP 7
[FONT=&quot]
[/FONT]Deadlift

• Set 1: Same weight as Monday (8/3) WOD, 3-5 reps 5@120#
• Set 2: 90% of Set 1, 3-5 reps 5@110#
  

[FONT=&quot]
[/FONT]Press

• Set 1: Same weight as Monday (8/3) WOD, 3-5 reps 5@50#
• Set 2: 90% of Set 1, 3-5 reps 5@45#

[FONT=&quot]
[/FONT]Cash out

• Power clean 3-3-3 practiced power cleans with dowel, did kb cleans with the 35#kb: 3X3
• Front squat 5-5-5 45#barbell

[FONT=&quot]
[/FONT]Like last week, hit these hard and heavy. Tomorrow, you rest.


added to the cash out:
100M overhead walk with 50#barbell (feeling bad a$$ today)


NOTES:
**buy in: tgu w/20#kb 3l/3r - fun ...love the tgu!
**second and third set of front squats really good! able to get down low. only squat I have trouble with is OHS with weights can't get down as low....will have to work on that!
** don't know how to do a power clean, so just practiced with the dowel, still not sure I have them right so did the clean with the kb....which I like better and really felt I nailed the clean
**body shaking by the end of the 100M walk, wanted to dump the weight at that point, but was worried about the basement floor!!



waves to Melissa and Rhonda!!
Have a wonderful Wednesday!!

 

[pink_fortitude]

Gooten Morgan! We have been studying Germany, the land of our ancestors and had a German meal last night with beer, brats, and an authentic sauerkraut dish.

Sorry I wasn't around yesterday, I have no idea why I didn't check in. I was around, I was just in the clouds somewhere. I didn't get a work out in because I started feeling yucky so I took it easy in case I was getting what the kids had. I am all better today! I did Jari's S&L this morning. Doing one full body weight workout a week really is a nice change.

Deanie, I am so happy to hear about DS!!! What do you guys have in store for today?

Sorry so short, but I gotta run!

Melissa

 

[mj476]

Good Morning!

Did Lauren's 12-min workout this morning:

Low Squat and 2 handed swings - 25#
Pushups/Squat Thrusts
Deadlifts/Mountain Climbers - 25# - Had to do deadlifts on a step to feel anything - probably should have used bbl or dbbls for these
Clean, Squat & Press 5x each side - 25#
1-arm rows - 33#

Hi-pull, Catch & Squat
Alternating Cleans
Alternating Swings
Overhead Press - all 25#

Plank/Russian Twist (20#)

Then I did Matwork premix from Attitude Ballet & Pilates Fusion - Teaser, hundred, saw, pike, bicycles, scissor, etc.

Also did 3 chinups.

Deanie - Glad your DS's fever broke. Abs aren't sore. Bolero tonight! YAY!

Melissa - Sounds like you had a lovely dinner!

Waves to all! BBL.

Marcy

 

[lioness]

Hi Everyone!

I'm going to run today unless it rains. There is a 80% chance today. I looked at the radar this morning and it was headed this way, just looked again and it appears that it's all gone so keep your fingers crossed!

Deanie ~ So glad that your DS is better! Way to go on the overhead walk. Those are hard!!! My DOMS are starting to kick in from PUB. Feeling it in my chest and biceps!

Melissa ~ I am part German. I love the beer and brats but I'm not a sauerkraut fan. My dad and mom used to through out German words every now and then when I was growing up. I took Spanish in high school.

Marcy ~ Have fun at your Bolero class tonight!

Waves hello to Gayle!!

 

[Gayle]

Good evening!

I was off-site today and couldn't check in til now. I did Keith Weber's workout last night (ManMaker, Leg Blast, Slingshot, Swings and abs sections). Tonight I did Providence. It feels good to sing the kettlebells around.

We've got snow on the mountains here in VT. It's supposed to get into the 20's tonight. Needless to say, Rascal and Chance have become woodstove hogs.

Jane - I hope you got your run in.

Marcy - Have fun at Bolero. Great workout today!

Melissa - You're making me hungry. I love brats and sauerkraut...and beer. That's comfort food.

Deanie - I'm glad to hear DS is feeling better. Great workout! That overhead walk is hard!

Have a good night!