ketTLEbell wedNESday

[deanie]

Good Morning!!!

Thanks for all the congrats on my pr yesterday!

Melissa::: even if you don't workout, I hope you still are going to post here!!! I also unsubscribed to AOS about a month ago...I agree, too many emails and "sale" stuff I'm not interested in. Also I haven't visited their forums in a while...they are pretty inactive. I am checking the DD forum daily though, usually good info on there. the way you are spending your christmas is really nice! Enjoy your new kb! fun fun fun!

Gayle::: Great dl work yesterday!!! I liked your cash out too! How was the chief??? I bookmark that for another day for me!

Jane::: Yea!! for the sun! What did you end up doing for kb work? good job getting mom to workout even though she doesn't want too!

Marcy::: How was 2 step last night? what are you going to take next?

Rhonda::: What's on tap today? Hope you are having a good week!

Okay, here's my workout:
pttp #43

Posted 12-16-2009 at 08:27 AM by deanie
Three great moves that go great together

[FONT=&quot]
[/FONT]Buy-in

• Accumulate 1:00 of the “down dog” stretch
• Accumulate 1:00 of Tucker’s shoulder opening wall stretch
• added TGU 3l/3R w/ 12kg kettlebell
  

[FONT=&quot]
[/FONT]WOD
[FONT=&quot]
[/FONT]Deadlift

• Set 1: 5 reps @175#
  
• Set 2: 3 reps @175#
• Set 3: 2 reps @ 175#
  

[FONT=&quot]
[/FONT]Press - up from yesterday

• Set 1: 5 reps @62.5#
• Set 2: 3 reps @62.5#
• set 3: 2 reps @ 62.5#
  

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

• Back squat 5-5-5-3-3-3(see notes)

[FONT=&quot]
[/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.


NOTES:
**Cash Out:
back squats:
5@40#
5@50#
5@55#
3@60#
3@65#
3@65#

** the wod felt good today, but wore me out for the cash out...really had to push myself to go heavy,... actually to do the cash out at all. Considered doing a tabata with the ropes instead.... probably should have
**going forward for the next week and a half to finish out the program, i may not be following the cash outs unless I feel up to them and will definitely sub for any met-cons.

==================================================

Have a great day everyone!
bbl

 

[Gayle]

Good morning!

Deanie - Great workout today! WTG on upping the weight on the press, those are so hard!

Marcy - Hope two-step class was fun!

Waves hello to Jane, Melissa and Rhonda!

Here's the rundown from last night:

Back squats:
Warm up - 45x10, 70x5, 70x5, 95x5
Then 3-3-3-3-3
105-105-105-105-105 (felt alright...will probably keep it at this weight for at least another week)

I attempted "The Chief" at the rx'd women's weight of 95lbs and it KILLED me! I only did 3 rounds instead of 5. I could barely get under the bar on the last round.

The Chief
AMRAP in 3 minutes of:
* 3 Power Cleans 95lbs
* 6 Push ups
* 9 Squats
Rest 1 minute
Do for a total of 5 rounds (I only did 3)

R1 - 3 sets/R2 - 2 sets + 3PC, 6PU, 7 squats/R3 - 2 sets + 2PC

Cash out:
One arm weighted sit ups 10r/10l 20#
Windmills 5r/5l 20#

Have a great day everyone!

 

[pink_fortitude]

Good morning!

Of course I am still going to hang out here - it's my favorite cyber-place!!!

I have a question or two about ETK: what is a Maxercist Row, mentioned in Week 4 of the ETK Minimum? In the book it states that you can find it in Providence - but I have no idea what he is talking about. Also, did you add any more workouts than what was suggested? It doesn't look like much as rx'd.

Deanie, nice w/o!

Gayle, I am just impressed with your cleans. I do 40 and feel like a freaking iron man, 95 just blows me away...

Marcy, don't worry, I am still getting "me" time in. Last night it consisted of a bottle of wine (well, not an entire bottle ) and cuddle time with DH while we watched Legend of the Seeker. Thanks for the link btw! I am going to look more into some of those gadgets to help my PF. Was there anything in particular that worked for you?

Hey Jane, Rhonda and any lurkers!!!

It took me an hour to write this because I also made oatmeal :9 and played with the kids a bit.

See you soon!

Melissa

 

[deanie]

Hi again

Gayle::: Yet another impressive workout!!! 95# for cleans is amazing!!! I think you can still wear your chief hat!! Great job with the back squats. Isn't it frustrating how heavy you can go on back or front squats, but not on OHS???LOL

Melissa::: I'm glad you are still going to cyber-hang with us ... the first time I did ETK I only did the tgu and swings as Rx'd. This time around I will add to it, but I'm not sure what. I will probably do some downloadable workouts from AOS and deadlifts, but 12 min or more of swings is a good workout as it stands on its own. I will probably play around and see what I feel like as I go....Also, for the tgu days I did 11 minutes instead of 5; which also is a full workout on its own.... Not sure if that answered your question or not !!
Marxist row: a one legged row.

waves to the rest of the cyber gang!!

 

[mj476]

Good Afternoon!

I started out with 1 pullup and 2 chinups. Then I did 3 sets of 5 deadlifts at 82#. I don't know how you guys do 175#! My main workout was the original Squeeze. Used 5# for mostly all upper body except for biceps where I used 8#. Skipped the buns and thighs segment against the wall and did pretzel instead. Her stretches are really great in this workout.

Deanie - 2-Step was great last night. The instructor is thinking of putting together a formation team for 2-Step with West Coast Swing moves (two of my favorites). If we get enough people, I'll be signed up. Otherwise, there's a tango/cha cha formation team forming as well. Too much to decide! Kudos on your presses!

Gayle - 95# would have killed me too! You still did a great job!

Melissa - I haven't had any problems in a long time now but I would see if Pilates helps. It hits muscles that ordinary core work doesn't. Especially today in Squeeze, she does the "ABC" abs with a ball in between the legs which works the lower core and your inner thighs and you really feel things working.

Waves to Jane & Rhonda!

Marcy

 

[lioness]

Good Afternoon,

I'm not sure what I'm doing today yet. It will probably be more kettlebell work and doing the back exercises with mom.

Yesterday I alternated 25 SDHP and Squats for 4 rounds. Then I did 40 hand to hand swings and some ab work.

Gayle ~ Great job!!

Waves to Deanie, Marcy, Melissa and Rhonda.

Hope everyone has a great day!!