kettlebell. weekend.

[deanie]

Good morning!!

Here is my workout from today:

Row faster, I hear banjo music
(second time doing this workout- first time 10.17.09)
[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 1.37 from the workout earlier in the week
ran on treadmill
used 55#bb
*round 1 ran 1.39 - 2 thrusters
*round 2 ran 1.40 - 3 thrusters
*round 3 ran 1.44 - 7 thrusters
total time: 11.46 - took breaks after the run

time last workout: 15.23

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

Gayle::: I do get callouses from dl'ing, but I just take care of them the same way as when I get them from kb'ing. yes, xfit is NOT very vegetarian friendly, but still good info..... Great workout on Thursday!!! LOL at the office story!! Love that show

Melissa::: Great workout!! especially since your back was sore the day before!!

Jane::: Hope you are feeling better!! Is the race today definitely out? or are you running now???

waves to Marcy and Rhonda!!!
Have a great weekend everyone!!

 

[Gayle]

Hi everyone!

Deanie - Nice PR on that workout!

Melissa - I'm waaay behind on the Office episodes. I need to get caught up!

Waves hello to Jane, Marcy and Rhonda!!!

Here are my deadlift stats from last night:
warm up: 10 @ 110; 10 @ 130
5-5-5-5-5
155-165-175-165-155

Then, I was inspired by Deanie's cash out the other day with all the carries, so did:

(approx 80-100 feet)
Farmers walk with 2 40lb DB
Overhead carry with 50lb BB
Farmers walk with 2 40lb DB
Overhead carry with 50lb BB

The farmers walk completely killed my grip and forearms!

I don't think I'll get any workouts in this weekend. I'm puttering around the house.

 

[lioness]

Hi Everyone!

I missed posting yesterday and I didn't workout. I was at my parent's so I didn't have time and my ankle still didn't feel right.

This morning I did a short kettlebell workout that included abs and upper body. The swelling on my ankle has gone done lots since yesterday but I'm trying to really be careful so I can do MURPH next week. I'm taking it easy today and tomorrow ~ lots of reading and sitting on the couch so I'll be healed in time.

I hope everyone is having a great day. I'm reading Marathon Woman by Kathrine Switzer. She was the first woman to officially enter the Boston Marathon and run it in 1967 even though women weren't allowed (she registered with her initals). It was a fear that if women ran long distances that their uterus would fall out. It is very inspiring. She did alot to advance women sports as well as to get the Women's Marathon into the Olympics. I guess she is partly to thank for all the great races I participant in.

 

[Farmer]

Hi all. I am working in the yard planting pansies and snapdragons.

Deanie- Great workout this morning.

Gayle- Great workout and have fun puttering around the house.

Jane- I hope your ankle continues to heal well. Enjoy your downtime and cheers to Ms. Katherine.

My grandma freaked out when I got a job at UPS during college. She too thought my uterus would fall out. It didn't and i was in the best shape of my life back then.

Happy weekend ya'll.

Rhonda