KETTLEBELL Wednesday

deanie

deanie

Cathlete
Good Morning!!!

Today was Grace...Which was thankfully a short WOD since I had a really hard time getting out of bed this morning!!....tired!!!

Melissa::: looking forward to doing ETK with you!......

anyone else interested????

Here's my workout for today...........
Grace-ful


Buy-in

  • Coach Boz OHS warm-up
  • Burgener warm-up
[FONT=&quot]
[/FONT]603 WOD
[FONT=&quot]
[/FONT]“Grace”

  • 30 reps for time, clean and jerk (135#/95#)
  • I scaled down to 2- 20#kb's
  • TIME: 3:35
[FONT=&quot]
[/FONT]Scale weight all the way down to PVC, as needed. Post load and time to comments.
[FONT=&quot]
[/FONT]Cash out

  • KTE (knees to elbows) skill work
[FONT=&quot]
[/FONT]Perform 15-20 KTEs, at your own pace. Break them up as needed. Focus on contracting your lats, closing your shoulder and bringing your torso more horizontal to get your K’s closer to your E’s.


NOTES:
** should have used 2- 25#kb's for Grace. Used kb's instead of bb, since I am unsure if my clean with the bb is good/correct form. I'm not quite sure how to clean the barbell.:confused:
**next time I do this workout, will use the 25's

**cash out was good, broke the KTE's into sets of 5. did total of 20 kte's. Good form!!:)
===================================================

waves to everyone!!!
Have a wild Wednesday:):)
 
FYI

Okay, just figured out when I would need to start ETK.... Jan. 4th, 2010. This would work out with the end of PTTP for me, a few days active rest, then etk from jan to march, ending right when spring break is for me (3.29.10) its cutting it close, no repeating weeks for me....but it would be perfect. We are going to try and go to Disney for spring break next year. my little guy has never been and the big guy was there when he was 4!!:eek:

......does starting Jan. 4th work for you Melissa???
 
Good Morning!!

I did not get my run in yesterday so I did Firepower twice through with short rests. I need to work on my TGUs!!! OMG...I don't like those double cleans. I felt like a freak doing them. Next time I'm doing one arm at a time.

Tonight I have to go to my parent's house so I'm doing the prison style workout at their house. I'm going to add on the walking lunges, bear crawls, jump squats, etc. like I did last time. I HOPE I don't feel like puking like last time. :confused:

Gayle ~ Hope you had fun at the Taste of Home seminar. I used to get their magazines. Do you live near King Arthur? I love their stuff!

Marcy ~ Holy Moly...backbends with a leg up! You rock! I used to do some of that stuff when I was a kid. Now I try to do it and I feel like I'm breaking my back. I really need to do more stretching.

Deanie ~ Have you checked on You Tube for correct form on barbell cleans? Mountain Athlete or Crossfit might have some footage.

Waves to Melissa and Rhonda!!
 
Good Morning (hopefully for all of you)!

I've gotten a cold (first one in a long while) and it took me almost 2 hours to get in this morning. I did a 33 min. premix from Amy's Kickbox Surge which included warmup, combo 1, surge 1 (the kick to plan and pushup move), surge 3 (jump kick, 3 roundhouses, squat jump and touch floor and two jumps in place), combo 4, surge 4 (low squat into roundhouse) and combo 5. This one really got my HR up. Also did Med Ball Abs from STS Ab Circuits. Not really much of a challenge for me either. Had the same move from Core Syn where you put med ball down and lift up to other side. So far I've done 2 workouts from Ab Circuits and they've been disappointing. I'm feeling sore in my left hip and my back. Must be from the kickboxing; it's been awhile. Tonight is my last class of bolero!:p:(

Jane - Thanks! Not that I'm not flexible, but I definitely feel the need to stretch more as I get older. Good luck with your prison workout tonight. Yes, those double cleans are brutal!

Deanie - Great job on the KTEs! Disney will be so much better for the kids now that they're older. No need to wait on line for Dumbo! Not that I ever did but I've heard it's a nightmare. I used the Unofficial Guide to Disney book and they gave great tips.

Gayle - Great workout yesterday!

Waves to Melissa and Rhonda!

Marcy
 
Marcy::: I hope you feel better!!!! Great workout for not feeling good!! If you go tonight, enjoy Bolero!

Jane:::Firepower twice through is impressive!!!:eek: I've gotten used to the double cleans (they are also in SIM), but the clean and dip or dip and switch or whatever...you know what I mean;), those I feel like I will never get!!!Enjoy your prison style workout. I can't find anything "instructive" on crossfit, just a video of some girl doing it, but no matter how many times I watch, I don't feel like I am copying her correctly. I will try Mt. Athlete thanks!

Gayle::: I hope you had a nice time on your "girls night out" with your family!

waves to Melissa and Rhonda!!
 
deanie said:

Jane:::Firepower twice through is impressive!!!:eek: I've gotten used to the double cleans (they are also in SIM), but the clean and dip or dip and switch or whatever...you know what I mean;), those I feel like I will never get!!!Enjoy your prison style workout. I can't find anything "instructive" on crossfit, just a video of some girl doing it, but no matter how many times I watch, I don't feel like I am copying her correctly. I will try Mt. Athlete thanks!
Click to expand...

I meant the alternating cleans! :rolleyes:
 
Was anyone one early this morning? Did you notice that the smilies were all different colors??? It looked just like the VF smilies... weird. :confused:

Deanie, Jan 4 is perfect. That is right after winter break. I will let DH know he can get it for me for Christmas. I am a nightmare to shop for because I really don't want anything - pretty much ever - but this will be great and make both of us happy. :)

Marcy, I hope that you feel better soon. :)

Jane, once I finally got the double clean down I felt like Super Woman, it was fabulous! The dip & switches I'm sure will always make me feel and look like an idiot, though.

Hey Gayle and Rhonda! :)

I am taking a rest today. I am exhausted, have a headache, didn't sleep well and my nasty monthly visitor came by to say hi this morning. :( I am tired and crabby. On a good note, I should sleep well tonight since her timing means my hormones are about to chill out.

See you all tomorrow! We have plans later on so I won't be back.

Melissa
 
Hi Ladies!

Girls's night out was fun, but I din't get in until after midnight and I'm pooped. The jury's still out as to whether or not I'll do a workout.

Deanie - Nice job on "Grace"! I've done the barbell version with 70# or 75#. It's tough! I have also done a KB version with one KB, clean and jerk 30l/30r. My whole family, except me, is going to Disney in December (I opted out and am dog-sitting for everyone that week...I'm not a Disney person). Anyhoo, they got a lot of discounts and deals towards meals and such.

Marcy - I second that you rock! WTG on the backbend with the leg up. That is such a cool looking pose! I hope your cold goes away quick.

Jane - Sweet workout yesterday! Sending you "no puke" vibes for tonight's prison workout. The King Arthur place is about an hour from my house. One of my co-workers has done some of their baking classes and liked them a lot.

Melissa - Have a good rest! With all the flu hoopla, I've been super paranoid lately about getting worn down...so I may be taking a rest day today too. I hope your bank issues get resolved, what a pain!

Waves to Rhonda!

Have a great day!
 
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