KETTLEBELL WEEKEND

[deanie]

Hi gang!!

Here is my workout for today, courtesy of the 603 pttp program:

Row faster, I hear banjo music


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

• Pry squat
• Coach Boz OHS Warm-Up
• 30 squats
• 20 push-ups
• 10 pull-ups[FONT=&quot]
  [/FONT]Check your 500m row PR before you come to the gym. Write it down.
  [FONT=&quot]
  [/FONT]603 WOD

• 3 rounds, for time
• Row 500m
• Perform as many 95/65# thrusters as seconds above your PR 500m time

[FONT=&quot]
[/FONT]For example, a fictional Tough Dallas (with a 500m row PR of 1:22) would rock it as follows:

• 500m in 1:32 (that’s 10 seconds above my PR) + 10 thrusters
• 500m in 1:36 + 14 thrusters
• 500m in 1:42 + 20 thrusters
• Total time of 7:28 (Yes, that’s a completely fictional performance. I wish.)

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

• Sit down. Or lie down. Just breathe.

NOTES:
buy in as Rx
WOD:
my pr time was 1.52 from the workout earlier in the week
*round 1 ran 1.45, so I did 7 thrusters (1.45+7= 1.52) 45#bb
*round 2 ran 1.42, so I did 10 thrusters 35#bb
*round 3 ran 1.50, did 11 thrusters (just because I did 10 before that) 35#bb
total time: 15:23 - took lots of breaks after the run and after the thrusters

weird workout, obviously my time of 1.52 was not a pr!! so I was confused about what to do.....


Have a great weekend gals!!!!
Jane- hope you did well on your race and got a good time!!

 

[pink_fortitude]

Good weekend!

Deanie, I have put DL on hold for now. I was interested, but now not so much. I have been focusing on goals outside of working out so that is a pretty low priority for me right now.

This morning I did Power Hour upper body only and will be doing a run with DD this afternoon. I really don't like the back portion of this workout, it doesn't feel like near enough to even work it a little (must be the kettlebells! ) so I added pullups. This is a workout I haven't done in a looooooooooooooooong time! Honestly, it has probably been over 2 years since I have touched it. It did bring back good memories, though: it helped me get back into shape after having DS.

Tomorrow I plan to do the lower body parts of Providence and Lauren Brooks' 12 minute workout.

Have a great weekend all!!!

Melissa

 

[lioness]

Hi Everyone,

Today my sister and I ran our 5K (Red Fox Trot). It was a beautiful morning!! It was about 50 degrees and sunny at race time. I felt great the whole way and although I did not set a PR, I did do my 2nd best time this year. I felt really strong and had a good kick at the end. I think I felt the best in this 5K than I have all year. I don't know if it was the cool weather, my training or both.

I spent the rest of the morning helping mom in her yard. It was a cool and blustery day. Wow...certainly not used to this cool weather. It is suppose to be in the 40's tonight but I'm not putting the heat on. It will be back in the 80's by mid week.

Hope everyone is having a great weekend!

 

[pink_fortitude]

Jane, I think it's the weather! I was dreading running in 40 degrees, but once I got going it felt SO GOOD! It hadn't felt that good to run since at least last spring, and I think it was the cold. It's running magic, so I don't hate cold anymore.

I did from Providence: swings, squat/sumo squat, flip & squat, tactical lunges and swings again and followed it up with a workout I got from a website on bodyrock.tv. I saw someone talking about it on videofitness so gave Zuzana's workout from yesterday a try. It isn't super intense, but the time flew and my heart rate stayed up. It wasn't as tough as I am used to, so if I am going to follow any more of her workouts I will have to amp it up with ankle weights and vests. (okay, seriously if you go to that website the first thing you will notice are her... enhancements, but she has great form, workouts and a great philosophy so try to keep that in mind and not be distracted )

Have a great Sunday everyone!

Melissa

 

[lioness]

Hey everyone!

I did Cathe's Gym Style BSB and parts of Chest and Triceps this morning. Then went for a 6 mile run with my sisters. The weather was beautiful!!!

This will be an early night for me as I will be up at 4am to take my sister to the airport. I will probably be at work by 6:15am. It's going to be a long day!

Hope everyone has a great evening!