ketTLEbell wedNESday
- Thread starter deanie
- Start date
Hi ladies!
Last night I did 5-5-5 deadlift (155-165-175), then 3/5 of "DT" at 65#. The cleans were killing my wrists...I have to figure out how to tape them. Then I cashed out with 3 rounds of 10 KTE plus 90 second ab bridge from Mt. Athlete. I'm definitely feeling that today.
I'm planning to do some of the Keith Weber DVD tonight.
Have a great day!
Last night I did 5-5-5 deadlift (155-165-175), then 3/5 of "DT" at 65#. The cleans were killing my wrists...I have to figure out how to tape them. Then I cashed out with 3 rounds of 10 KTE plus 90 second ab bridge from Mt. Athlete. I'm definitely feeling that today.
I'm planning to do some of the Keith Weber DVD tonight.
Have a great day!
deanie
Cathlete
Good Afternoon
...... got a workout in!
Three great moves that go great together
[FONT="]
[/FONT]Buy-in
[/FONT]The 603 PTP – Workout #3
[FONT="]
[/FONT]Deadlift
[/FONT]Press
[/FONT]Cash out
[/FONT]You get a day off tomorrow, so go hard on your squats. Remember, though, that your DL and press movements are not to approach failure.
Cash Out:
back squats:
5@30#
5@35#
5@40#
3@45# wanted to push myself, I had good form and knew I could go heavier!! so....-->
3@55#
3@60#
NOTES:
** worked out at noon today, not sure if it made a difference, but was able to lift the dl well (though it was heavy!!) and for the back squats I am really happy with my #'s!!
**on the second set of presses, could only knock out 4 reps. Didn't want to go to failure....
** last time I did this workout, it was the first time doing back squats, and the heaviest I went was 35#
======================================
Gayle::: Great workout last night! what are DT's?
waves to everyone!!!!
...... got a workout in!
Three great moves that go great together
[FONT="]
[/FONT]Buy-in
- Accumulate 1:00 of the “down dog” stretch
- Accumulate 1:00 of Tucker’s shoulder opening wall stretch
[/FONT]The 603 PTP – Workout #3
[FONT="]
[/FONT]Deadlift
- Set 1: +5# from Tuesday’s WOD, 3-5 reps 5@155#
- Set 2: 90% of Set 1, 3-5 reps 5@140#
[/FONT]Press
- Set 1: +2-5# from Tuesday’s WOD, 3-5 reps 5@60#
- Set 2: 90% of Set 1, 3-5 reps 4@55#
[/FONT]Cash out
- Back squat 5-5-5-3-3-3 (see notes)
[/FONT]You get a day off tomorrow, so go hard on your squats. Remember, though, that your DL and press movements are not to approach failure.
Cash Out:
back squats:
5@30#
5@35#
5@40#
3@45# wanted to push myself, I had good form and knew I could go heavier!!
so....-->3@55#
3@60#
NOTES:
** worked out at noon today, not sure if it made a difference, but was able to lift the dl well (though it was heavy!!) and for the back squats I am really happy with my #'s!!
**on the second set of presses, could only knock out 4 reps. Didn't want to go to failure....
** last time I did this workout, it was the first time doing back squats, and the heaviest I went was 35#
======================================
Gayle::: Great workout last night! what are DT's?
waves to everyone!!!!
Greetings
Hi. Last night I finished KPC. This morning I tried to do Low Max but after I tripped for the 6th time, I decided to either do it tonight or do a Classical Stretch. I was so out of it this morning, I tried to flush the toiled by using the light switch. Just so you know, it didn't work.
Deanie- Great workout this morning!
Gayle- Great workout last night. Are you going to do all of Keith?
Jane- Glad you didn't get any rain and sorry about your car. Is it working well now?
Waves to all.
Hi. Last night I finished KPC. This morning I tried to do Low Max but after I tripped for the 6th time, I decided to either do it tonight or do a Classical Stretch. I was so out of it this morning, I tried to flush the toiled by using the light switch. Just so you know, it didn't work
.Deanie- Great workout this morning!
Gayle- Great workout last night. Are you going to do all of Keith?
Jane- Glad you didn't get any rain and sorry about your car. Is it working well now?
Waves to all.
lioness
Cathlete
Hi All,
No workout for me tonight. I'm still sniffling so I'm going to take another rest day so I'll be able to hit it hard tomorrow.
I'm still waiting for my car. I have to call them in a little while to see if it's done. I'm just glad I have a loaner.
Hope everyone has a great day!
No workout for me tonight. I'm still sniffling so I'm going to take another rest day so I'll be able to hit it hard tomorrow.
I'm still waiting for my car. I have to call them in a little while to see if it's done. I'm just glad I have a loaner.
Hope everyone has a great day!
pink_fortitude
Banned
Guten Tag!
I did a pretty decent workout today. I can't believe how high my heart rate got.
10 rounds:
1 pull up
6 clean and jerks (I didn't do the split squats, though - this was my first time attempting these outside of a Jari or Cathe DVD) 25# bb
1 chin up
10 standing wood chops w/ 10#
15 bicycles
took 23:34, then I did as many chin ups as I could with full extension and without pausing. I actually got up to 4! I didn't need any assistance while pulling myself - not one time. Yay!
I made some pretty good leek soup yesterday. It was cloudy and yucky, so I thought to myself - how about some soup! It was the perfect soup day. Well, it turns out I didn't have most of the ingredients you need to make a good soup. DS and I are lactose intolerant so there is no milk in the house, I didn't have any potatoes so no "comfort" soups, I was out of salt, hardly any veggies... so I improvised. I had leeks - don't ask me why - and chicken stock. So I boiled the stock, chopped up the leeks, added some celery seed, pepper, three minced cloves of garlic... and it actually tasted good! DD hated it of course, but everyone else loved it. Leeks are good - who knew?! What are some of your favorite comfort foods??? Have you ever created something on accident?
Deanie, I tried some handstands today! I tried them against the door because I didn't want to scuff the wall (I wasn't sure how hard I would hit). The dogs heard the door knock and went crazy - oops! Next time I will do the wall. That is a nice shoulder isolator! Way to push yourself on squats today!!!
Gayle, how do you like Keith Webber's DVD? A lot of people from VF seem to like it. How does it compare to Lauren Brooks or AOS?
Rhonda, can I tell you a secret? I don't really like LM. Way too turny for me. And to turn that much with the step that high! I do love the blasts, though.
Jane, sorry about the sniffles! I hope that you are able to get some r&r in.
Hey there, Marcy! I can't to see what fun thing you have been up to.
See you all later!
Melissa
I did a pretty decent workout today. I can't believe how high my heart rate got.
10 rounds:
1 pull up
6 clean and jerks (I didn't do the split squats, though - this was my first time attempting these outside of a Jari or Cathe DVD) 25# bb
1 chin up
10 standing wood chops w/ 10#
15 bicycles
took 23:34, then I did as many chin ups as I could with full extension and without pausing. I actually got up to 4!
I didn't need any assistance while pulling myself - not one time. Yay!I made some pretty good leek soup yesterday. It was cloudy and yucky, so I thought to myself - how about some soup! It was the perfect soup day. Well, it turns out I didn't have most of the ingredients you need to make a good soup. DS and I are lactose intolerant so there is no milk in the house, I didn't have any potatoes so no "comfort" soups, I was out of salt, hardly any veggies... so I improvised. I had leeks - don't ask me why - and chicken stock. So I boiled the stock, chopped up the leeks, added some celery seed, pepper, three minced cloves of garlic... and it actually tasted good! DD hated it of course, but everyone else loved it. Leeks are good - who knew?!
What are some of your favorite comfort foods??? Have you ever created something on accident?Deanie, I tried some handstands today! I tried them against the door because I didn't want to scuff the wall (I wasn't sure how hard I would hit
). The dogs heard the door knock and went crazy - oops! Next time I will do the wall. That is a nice shoulder isolator! Way to push yourself on squats today!!! Gayle, how do you like Keith Webber's DVD? A lot of people from VF seem to like it. How does it compare to Lauren Brooks or AOS?
Rhonda, can I tell you a secret? I don't really like LM. Way too turny for me. And to turn that much with the step that high! I do love the blasts, though.
Jane, sorry about the sniffles! I hope that you are able to get some r&r in.
Hey there, Marcy! I can't to see what fun thing you have been up to.
See you all later!
Melissa
Last edited:
Hello! My name is Marcy and I am a reformed burpee hater! (I can't believe I said that but they're just not as bad as they used to be but I'm probably not doing enough of them).
Sorry I was MIA yesterday. I did Jules Benson's Total Core Pilates for the first time yesterday. Not overly challenging except for the side lying leg series which I liked. Then I did Cathe's Boot Camp cardio premix. Only 18 minutes and really gets the job done. Got my HR up quite nicely. I also went to 2-step class last night.
Today I got up late so didn't have time for too much. Did 1 pullup, 3 chinups, the standing gluteal toner from CF Glutes & Thighs and the Power Arms segment from Ultimate Advanced Cardio Barre. Death by triceps! Used 2# but still couldn't do all the tricep reps. Did all the pushups (even the 7 count down, 1 count up ones).
Melissa - Nice going on the handstands and chinups! My limit is 4 although I might have done 5 at some point in P90X.
Jane - I hope you feel better soon!
Rhonda - Good luck with Low Max tonight! Practice makes perfect!
Deanie - Good job on the back squats!
Gayle - Great workout!
Marcy
Sorry I was MIA yesterday. I did Jules Benson's Total Core Pilates for the first time yesterday. Not overly challenging except for the side lying leg series which I liked. Then I did Cathe's Boot Camp cardio premix. Only 18 minutes and really gets the job done. Got my HR up quite nicely. I also went to 2-step class last night.
Today I got up late so didn't have time for too much. Did 1 pullup, 3 chinups, the standing gluteal toner from CF Glutes & Thighs and the Power Arms segment from Ultimate Advanced Cardio Barre. Death by triceps! Used 2# but still couldn't do all the tricep reps. Did all the pushups (even the 7 count down, 1 count up ones).
Melissa - Nice going on the handstands and chinups! My limit is 4 although I might have done 5 at some point in P90X.
Jane - I hope you feel better soon!
Rhonda - Good luck with Low Max tonight! Practice makes perfect!
Deanie - Good job on the back squats!
Gayle - Great workout!
Marcy
Deanie - WTG on the DLs! At 155lbs, your moving into rx'd DL women's weight on a lot of the CrossFit WODs. "DT" is supposed to be:
5 Rounds (155m/105w)
* 12 Deadlift
* 9 Hang power cleans
* 6 Jerks
Rhonda - I'm probably only going to do parts of the Keith Weber workout. I've never been able to do the whole thing, the few times I've tried it's always felt like there was too much of something...if that makes sense. How freaky would it have been if using the light switch worked?!
Melissa - I don't have Lauren Brooks workout, but Keith's DVD is different from AOS in that it uses a rep scheme instead of a timed scheme. It's broken down into 6 or 7 different segments, with each segment consisting several sets of exercises. It's pretty fast paced, with no real instruction, not great production value, but it's a good workout and Keith is a cutie.
Marcy - Nice workouts! I hope to someday not be a burpee hater.
Jane - I hope your sniffles and car both get better soon.
"DT" is supposed to be:5 Rounds (155m/105w)
* 12 Deadlift
* 9 Hang power cleans
* 6 Jerks
Rhonda - I'm probably only going to do parts of the Keith Weber workout. I've never been able to do the whole thing, the few times I've tried it's always felt like there was too much of something...if that makes sense. How freaky would it have been if using the light switch worked?!
Melissa - I don't have Lauren Brooks workout, but Keith's DVD is different from AOS in that it uses a rep scheme instead of a timed scheme. It's broken down into 6 or 7 different segments, with each segment consisting several sets of exercises. It's pretty fast paced, with no real instruction, not great production value, but it's a good workout and Keith is a cutie.
Marcy - Nice workouts! I hope to someday not be a burpee hater.
Jane - I hope your sniffles and car both get better soon.
lioness
Cathlete
I made some pretty good leek soup yesterday. It was cloudy and yucky, so I thought to myself - how about some soup! It was the perfect soup day. Well, it turns out I didn't have most of the ingredients you need to make a good soup. DS and I are lactose intolerant so there is no milk in the house, I didn't have any potatoes so no "comfort" soups, I was out of salt, hardly any veggies... so I improvised. I had leeks - don't ask me why - and chicken stock. So I boiled the stock, chopped up the leeks, added some celery seed, pepper, three minced cloves of garlic... and it actually tasted good! DD hated it of course, but everyone else loved it. Leeks are good - who knew?!
Melissa
Melissa ~ I have never had leeks in my life!
Good job on improvising.My comfort foods are homemade mac and cheese (not the orange looking box stuff), my mom's cream spinach and either mashed potatoes or hash browns. I'm also loving mint green tea. I had about 5 or 6 cups today.
My accidental dish is referred to as "the dish". It's basically brown rice, chicken or tofu, tomatoes and spinach. It started out as white rice and a mashed up boca burger and then I just kept changing it around. I make it every week and have it for lunch.