Kettlebell Weekend Report

[deanie]

Good Morning gals!

Today was another 603 workout on the treadmill. My back is not yet 100%, so I want to take it slow. I really liked the cash out, really felt it in my abs. If all goes well, tomorrow I may do SIM for the last day of the workout week, then pick up with resolution on monday.

here's todays workout- note DS13's time for the mile at the end (he is fast!!)
Run 1,609

[FONT=&quot]from crossfit 603:[/FONT]
[FONT=&quot]
[/FONT]
Buy-in (my own)

[FONT=&quot]3 easy rounds of “Cindy”[/FONT]
[FONT=&quot]* 5 pullups, 10 pushups, 15 air squats[/FONT].
[FONT=&quot]
[/FONT]603 WOD

• Run 1 mile, max effort

[FONT=&quot]
[/FONT]A mile is 1,609 meters, so use four laps around a 400m track as close enough for our purposes. This workout is designed to establish yet another baseline. We’ll redo this again later, so you can bear personal witness to how picking up heavy stuff somehow makes you a faster runner. (It does. We promise.)
Dave Werner of CrossFit Seattle created this list of criteria for benchmark performance in various events. For the mile run, he says a “well-rounded beginner” should do it in 9 minutes, an “intermediate athlete” in 7 minutes, and an “advanced athlete” in 6 minutes. Know anyone who can run a sub-5 mile? He calls that “elite” performance.
By the way, don’t get too carried away with comparing yourself to each of these individual criteria. The Seattle Skill Levels are just one way to get a rough idea of what strengths and weaknesses you have as a balanced CrossFitter. Think about your abilities, and attack your weaknesses.
[FONT=&quot]
[/FONT]Cash out

• Carry 25% of your BW for 400m.

We don’t care how… but at least 50m of it has to be overhead, and at least 50m has to be using only one hand.


NOTES:
WOD:
ran 1 mile @ 7.0 on the treadmill.
time: 8:38
Cash Out:
(30# is 25% of BW)
carried 30#kb for 400M using a farmers walk on treadmill (speed 3.5),
then carried 35#bb overhead for 50M walking around basement


Great workout half way thru running the mile, I was wondering if I was going to make it then Sound of Madness came on my ipod and "pumped me up"


PS- DS13's mile time is 6:51 and that was up and down hills!!! NICE!




I hope everyone has a great weekend!!! DS9 has his first soccer game today with DH as his coach!! I don't know who is more excited: DH, DS or ME!!!

 

[lioness]

Hi Everyone,

I forgot to check in yesterday. I was at my parent's house all day and time got away from me. I did the Crazy Jane's Leg workout yesterday. I had lots of my fun with my sisters doing that. My legs are feeling it today.

This morning I did GS BSB and parts of Chest and Triceps. That's it for the day for me.

Deanie ~ Nice workout today. I haven't done a max effort mile run in a long time. I think the last time I did one was in Boot Camp about 2 years ago. I think I did in the upper 7 minute range. When I do 5K's, my first mile is usually around the 10 minute mark. Hope all goes well in the soccer game!

Hope everyone has a great weekend!

 

[Gayle]

Hi Ladies!

Deanie - Good luck to DH and DS9 today. Great 1 mile time! DS13 IS fast! Does he do any sports? 35# overhead is brutal...so good for you, but brutal.

Jane - Sounds like a fun time working out with your sisters. Nice workout today. I'm in awe of a 1 mile time in the 7's. I would need to be chased by something bad to get anything close to that...bears, tigers, zombies...

Hi Rhonda, Marcy, and Melissa!

I'm taking a quick break from home reno work. I spent the morning putting some edging on the countertop and giving it another coat of stain. I also dug out all of the wood work (sills, heads, etc) for all of our new windows and got a coat of stain on them. I'm planning to go clean all the drywall dust up in the kitchen so DH and I can prime tomorrow.

Last night I did PTTP and gave Tracktastic a try. I really need to make myself run more.

PTTP
DL
Set 1 - 140x5
Set 2 - 130x5

Press
Set 1 - 55x4 (this weight is getting hard)
Set 2 - 45x5

Tracktastic
4 rounds
* 400m run
* 200m Farmer walk - I carried 2 25# plates and walked 200 paces around the gym while people looked at me funny.

Time - 20:37

Have a great weekend!

 

[deanie]

Sunday

Good Morning!!

Gayle: sounds like the home reno work is coming right along! Now things will start snowballing, and you will have a new kitchen in no time I definitely expect pictures!! My DS13 plays baseball/ boys softball for the jr. high and he is great at stealing bases!

Jane: great time for your mile run! hope your legs are feeling better today, and you have a nice time at your parents!

DS9 won his soccer game yesterday! 3-1!! the team is a really nice group of boys and 2 of his best friends are on the team!

I finally felt able to do a real workout with weights today:

SIM
month 2 week 2 day 2
​

warm up:
dfd #2
20#
swings
snatch
windmill
tgu
2 rounds

SIM
changed some weights and exercises to accommodate my back:
instead of snatch: 1/2 snatch (25#)
instead of dbl. kb dead clean: single clean (20#)
figure 8 to a hold: 25# (normally 35#)
behind the neck squat: goblet squat
double squat: ohs with dowel
bb get up sit up 35#: did 3 today!!
alternate clean and dip: just skipped it
total pushups: 47 (slow and steady)


added:
**pullups: 8

NOTES:
**worried about my back. woke up this morning and actually felt 100%, wasn't sure if I would workout, didn't want to mess up my back again. decided to workout, but lowering the weights and not caring so much about the #'s.
**Monday will alternate SIM and resolution in one week, so I can finish out SIM week 2, then go back to alternate weeks.


Have a great Sunday everyone!!