kettlebellin' on a MONDAY
- Thread starter deanie
- Start date
deanie
Cathlete
Good Morning!!!
back with my workout:
Power to the Helen
Buy-in
[/FONT]603 WOD
[FONT="]
[/FONT]Deadlift
[/FONT]Press
[/FONT]Cash out
NOTES:
**buy in: as Rx-> fun!
**very happy with how easy the 145#dl and the 57.5# press were today!!
HELEN:
ran @ 8.5 first 2 rounds, 8.0 last round (treadmill)
16kg kettlebell
all pullups assisted
TIME: 10:07
-- man this workout is killer,in a good way.... happy with my time. time on 10.19.09= 10.34
moved 1925# today with just the dl and press, in about 7ish minutes!
**wasn't sure how today's workout was going to go. this weekend was not relaxing!! and I didn't sleep well the last few days.... I was happily surprised
=========================================================
I hope everyone had great weekend!!!
Jane::: I hope you are feeling better!!!
waves to everyone!!
Happy Monday!!
back with my workout:
Power to the Helen
Buy-in
- 3 easy rounds of “Cindy”
- 5 pull-ups, 10 push-ups, 15 squats
[/FONT]603 WOD
[FONT="]
[/FONT]Deadlift
- Set 1: 3-5 reps 5@145#
- Set 2: 90% of Set 1, 3-5 reps 5@130#
[/FONT]Press
- Set 1: 3-5 reps [email protected]#
- Set 2: 90% of Set 1, 3-5 reps [email protected]#
[/FONT]Cash out
- “Helen“
- 3 rounds for time
- Run 400M
- 21 kettlebell swings (24K/16K)
- 12 pull-ups
NOTES:
**buy in: as Rx-> fun!
**very happy with how easy the 145#dl and the 57.5# press were today!!
HELEN:
ran @ 8.5 first 2 rounds, 8.0 last round (treadmill)
16kg kettlebell
all pullups assisted
TIME: 10:07
-- man this workout is killer
,in a good way.... happy with my time. time on 10.19.09= 10.34moved 1925# today with just the dl and press, in about 7ish minutes!
**wasn't sure how today's workout was going to go. this weekend was not relaxing!! and I didn't sleep well the last few days.... I was happily surprised
=========================================================
I hope everyone had great weekend!!!
Jane::: I hope you are feeling better
!!!waves to everyone!!
Happy Monday!!
pink_fortitude
Banned
This morning I did a bodyrock.tv workout:
http://www.bodyrock.tv/2009/11/14/workout-550-killer-reps/
I am going to have to do another workout tonight, this was more like a light workout just to boost your metabolism than a challenge. I finished in 23:12, easily. I wish I would have added weights for more of a challenge. I also am surprised at how I did: I did her workout because I didn't sleep much at all this weekend and I thought her w/o would be light enough... but it was tooooo light. It went by quickly and was fun, but it really wasn't challenging at all. I think I am going to do a short 10 minute-ish TOUGH workout tonight, like Donkey Kong or Helen (even though it was 10 minutes for Deanie, she is way bionic so I am thinking I will only get about 2 rounds in, but I will try my best!)
I didn't do anything this weekend, workout-wise that is, but I ate lots of apple pie and I did scrapbook for the very first time in my life - and I enjoyed it! Anyone else into this?
Deanie, yay for lifting heavy weights that feel light!!! That is a lot of weight for a short period of time, girl!
Hello and to Gayle, Jane, Rhonda and Marcy!
Any Thanksgiving plans?
Melissa
http://www.bodyrock.tv/2009/11/14/workout-550-killer-reps/
I am going to have to do another workout tonight, this was more like a light workout just to boost your metabolism than a challenge. I finished in 23:12, easily. I wish I would have added weights for more of a challenge. I also am surprised at how I did: I did her workout because I didn't sleep much at all this weekend and I thought her w/o would be light enough... but it was tooooo light. It went by quickly and was fun, but it really wasn't challenging at all. I think I am going to do a short 10 minute-ish TOUGH workout tonight, like Donkey Kong or Helen (even though it was 10 minutes for Deanie, she is way bionic so I am thinking I will only get about 2 rounds in
, but I will try my best!)I didn't do anything this weekend, workout-wise that is, but I ate lots of apple pie and I did scrapbook for the very first time in my life - and I enjoyed it! Anyone else into this?
Deanie, yay for lifting heavy weights that feel light!!! That is a lot of weight for a short period of time, girl!
Hello and
to Gayle, Jane, Rhonda and Marcy! Any Thanksgiving plans?
Melissa
lioness
Cathlete
Hi Everyone,
I am taking a rest day today. My ankle has continued to heal and although the bruising is still there the swelling has gone done considerably. It only hurts a little in one small spot and only when I press on it.
I still planning on doing Murphy on Thursday so we'll see how it goes.
Deanie ~ Glad you had a good workout today despite your weekend.
Melissa ~ We don't have big plans for Thanksgiving. It's just going to be immediate family and no one really feels like cooking so we're having a bunch of different stuff that has nothing to do with turkey or the trimmings. I'm pretty much eating a lot of stuff that I don't normally eat like pizza, chip and dip, cake and cookies.
What are your plans??
I am taking a rest day today. My ankle has continued to heal and although the bruising is still there the swelling has gone done considerably. It only hurts a little in one small spot and only when I press on it.
I still planning on doing Murphy on Thursday so we'll see how it goes.
Deanie ~ Glad you had a good workout today despite your weekend.
Melissa ~ We don't have big plans for Thanksgiving. It's just going to be immediate family and no one really feels like cooking so we're having a bunch of different stuff that has nothing to do with turkey or the trimmings. I'm pretty much eating a lot of stuff that I don't normally eat like pizza, chip and dip, cake and cookies.
What are your plans??
Hi ladies!!
Jane - I'm glad your ankle is getting better. Enjoy the rest.
Melissa - Good job on your workout! I agree with the Deanie being bionic theory. I tried scrapbooking once at a scrapbooking party (where you get coerced to buy all the stuff). It was fun, but I really didn't need YET another hobby.
Deanie - Great job! Super time on Helen! I have a love/hate relationship with that workout.
Rhonda - Hope you enjoyed your weekend planting.
LOL at the uterus falling out theories this weekend!
I don't think I'm gonna get a workout in tonight. I'm thinking of heading to the supermarket to get my Thanksgiving day stuff and avoid the crowds on Wednesday.
DH, Rascal and I are going to dinner at my folks house for Thanksgiving. They live fairly close by (an hour away) so we're pretty much just staying home for the holiday. It's just pretty close family members. One thing we do is our Secret Santa drawing, which is fun.
Jane - I'm glad your ankle is getting better. Enjoy the rest.
Melissa - Good job on your workout! I agree with the Deanie being bionic theory.
I tried scrapbooking once at a scrapbooking party (where you get coerced to buy all the stuff). It was fun, but I really didn't need YET another hobby. Deanie - Great job! Super time on Helen! I have a love/hate relationship with that workout.
Rhonda - Hope you enjoyed your weekend planting.
LOL at the uterus falling out theories this weekend!
I don't think I'm gonna get a workout in tonight. I'm thinking of heading to the supermarket to get my Thanksgiving day stuff and avoid the crowds on Wednesday.
DH, Rascal and I are going to dinner at my folks house for Thanksgiving. They live fairly close by (an hour away) so we're pretty much just staying home for the holiday. It's just pretty close family members. One thing we do is our Secret Santa drawing, which is fun.
Good Afternoon!
Sorry I've been gone for a few days. I was off on Friday and I've still had my cold since last week.
Friday - Did Gravity and Grace by Peter Sterios. Really tough yoga practice! I also did the advanced hip openers and advanced backbends segment. He got me into positions I've never been in before. He did this move for backbends like you're a spider (I think this move is in Tracey Staehle's Strike Zone and the Budokons) where you go from downward dog to backward and work your way around in a circle. I've done it before but I only lasted a couple of times this time. Maybe because I was sick I just didn't have the energy. I'm able to get up in headstands right away now. The hip openers segment was great. My hips were totally stretched out. Lots of splits!
Also helped DH clear out all the leaves from the backyard.
Saturday - Did Stability Ball Abs from STS Ab Circuits - This one was pretty good. She had one-legged pikes which I only did a couple of and another move where you had one leg extended on the ball and with the other leg you bent it in like an oblique twist. This was another tough move. Otherwise, everything was doable.
Sunday - 3 chinups
Today - 4 chinups; 30 Day Shred Level 2
Walkout pushups
Squat with row - upped weights from 10# to 13#!
Hi Knees/Thrusters (I have to admit I'm not liking thrusters lately!)
1-legged crunch
Static Lunge & Row - 13# (up from 12#)
Pendulum Lunge & Hammer Curl - 13# (up from 12#)
Oblique Twists, Skaters
Double Leg Pike holding 5# dbbls overhead
Reverse Crunch
Military Press with Leg Extension - 10# (up from 8#)
Chair Squat with V-Fly - 8# (still tough!)
Plank jacks
Double Jumprope
Plank Twist
Also did the pretzel segment from Core Fusion Glutes & Thighs!
Gayle - WTG on the 43# snatch!
Melissa - Glad your back is better! I'm not into scrapbooking but I was into needlepoint for a few years. I think once I got into working out, it kind of stopped. I have a boxful of unstarted projects.
Jane - I like your Thanksgiving dinner! We're not doing much either. Since it's only the two of us, we're going to the diner. But I'm proud to say it was featured on Diners, Drive-ins & Dives. You walk right in and you're bombarded with the cake display case which is unbelievable! Sadly, I won't be kicking my sugar addiction on Thursday! I think I'm either going for the red velvet cake or the carrot cake.
Deanie - Yes, you are our bionic woman!
Marcy
Sorry I've been gone for a few days. I was off on Friday and I've still had my cold since last week.
Friday - Did Gravity and Grace by Peter Sterios. Really tough yoga practice! I also did the advanced hip openers and advanced backbends segment. He got me into positions I've never been in before. He did this move for backbends like you're a spider (I think this move is in Tracey Staehle's Strike Zone and the Budokons) where you go from downward dog to backward and work your way around in a circle. I've done it before but I only lasted a couple of times this time. Maybe because I was sick I just didn't have the energy. I'm able to get up in headstands right away now. The hip openers segment was great. My hips were totally stretched out. Lots of splits!
Also helped DH clear out all the leaves from the backyard.
Saturday - Did Stability Ball Abs from STS Ab Circuits - This one was pretty good. She had one-legged pikes which I only did a couple of and another move where you had one leg extended on the ball and with the other leg you bent it in like an oblique twist. This was another tough move. Otherwise, everything was doable.
Sunday - 3 chinups
Today - 4 chinups; 30 Day Shred Level 2
Walkout pushups
Squat with row - upped weights from 10# to 13#!
Hi Knees/Thrusters (I have to admit I'm not liking thrusters lately!)
1-legged crunch
Static Lunge & Row - 13# (up from 12#)
Pendulum Lunge & Hammer Curl - 13# (up from 12#)
Oblique Twists, Skaters
Double Leg Pike holding 5# dbbls overhead
Reverse Crunch
Military Press with Leg Extension - 10# (up from 8#)
Chair Squat with V-Fly - 8# (still tough!)
Plank jacks
Double Jumprope
Plank Twist
Also did the pretzel segment from Core Fusion Glutes & Thighs!
Gayle - WTG on the 43# snatch!
Melissa - Glad your back is better! I'm not into scrapbooking but I was into needlepoint for a few years. I think once I got into working out, it kind of stopped. I have a boxful of unstarted projects.
Jane - I like your Thanksgiving dinner! We're not doing much either. Since it's only the two of us, we're going to the diner. But I'm proud to say it was featured on Diners, Drive-ins & Dives. You walk right in and you're bombarded with the cake display case which is unbelievable! Sadly, I won't be kicking my sugar addiction on Thursday!
I think I'm either going for the red velvet cake or the carrot cake. Deanie - Yes, you are our bionic woman!
Marcy
pink_fortitude
Banned
I ended up doing a 10 minute run going NO LESS than 7.0mph on a 2% incline - I wouldn't let myself! I wanted to see how fast I could go, and if I could really stay at 7.0 - and I did! I was averaging between 7 and 7.5 the entire run, and for the last minute I did an 8mph. I feel sorta good! After that I did 5 pull ups perfectly, the last one was ugly, and 5 chin ups perfectly, last one ugly. Marcy, thank you so much for letting me know what helped out build your pull up strength!
Jane, it is really great that your swelling has gone down so much. I am going to pray for you to be all fine and dandy by the time that Thursday rolls around!
Gayle, DH's family does the Secret Santa drawing on Thanksgiving as well. We always have a really good time with it. I come from a family that is pretty uptight and... just a tad... elitist, so at first I was appalled at the thought of adults conducting themselves in such a materialistic manner acting like children (I totally at myself now) now I LOVE IT! DH's family has really taught me a lot.
Uterus falling out? I have to look back at this weekend's threads, I'm dying to know what that one is about!!!
Marcy, at least you are thinking about one cake or the other. Sadly, I don't think that I will have that sort of self control. But, hey, that's why I'm doing Murphy.
When did you get into working out? I did needlepoint a little when I was in middle and high school. I try to pick things ups, but I really don't like doing things with my hands. I prefer working out, reading, hiking, playing challenging games or spending time with family/friends.
For Thanksgiving, we are going to my Dad's house for the first time in 10 years. I haven't seen him for a single holiday since before my middle son was born, can you believe that? DH's Dad got cancer, then we spent as much time as we could with him, then his mom was widowed and lonely so we didn't want to leave her alone - but everything is better now so we are venturing up north to Knox, IN. Don't blink, you will miss it. He has 22 acres of land, including his own hunting ground, apple orchard, vegetable garden and raspberry bushes. They rarely go grocery shopping - isn't that awesome!?
See you guys tomorrow - sleep well everyone!
Melissa
After that I did 5 pull ups perfectly, the last one was ugly, and 5 chin ups perfectly, last one ugly. Marcy, thank you so much for letting me know what helped out build your pull up strength!Jane, it is really great that your swelling has gone down so much. I am going to pray for you to be all fine and dandy by the time that Thursday rolls around!
Gayle, DH's family does the Secret Santa drawing on Thanksgiving as well. We always have a really good time with it. I come from a family that is pretty uptight and... just a tad... elitist, so at first I was appalled at the thought of adults conducting themselves in such a materialistic manner acting like children (I totally
at myself now) now I LOVE IT! DH's family has really taught me a lot. Uterus falling out? I have to look back at this weekend's threads, I'm dying to know what that one is about!!!
Marcy, at least you are thinking about one cake or the other. Sadly, I don't think that I will have that sort of self control.
But, hey, that's why I'm doing Murphy. When did you get into working out? I did needlepoint a little when I was in middle and high school. I try to pick things ups, but I really don't like doing things with my hands. I prefer working out, reading, hiking, playing challenging games or spending time with family/friends.
For Thanksgiving, we are going to my Dad's house for the first time in 10 years. I haven't seen him for a single holiday since before my middle son was born, can you believe that? DH's Dad got cancer, then we spent as much time as we could with him, then his mom was widowed and lonely so we didn't want to leave her alone - but everything is better now so we are venturing up north to Knox, IN. Don't blink, you will miss it.
He has 22 acres of land, including his own hunting ground, apple orchard, vegetable garden and raspberry bushes. They rarely go grocery shopping - isn't that awesome!?See you guys tomorrow - sleep well everyone!
Melissa
Melissa - I took dance classes for many years; pretty much stopped exercising altogether when I had my kids. Exercised a little when they were very young but once they got into school, I had no time. Glad my pullup advice helped you out. You seem to be doing very well. I hope you have a great time at your Dad's. It must be great not to have to go grocery shopping. Before we moved, we used to have a nice vegetable garden. It was nice to be able to pick fresh strawberries that you grew. They tasted so much sweeter. We also grew green peppers, cucumbers, string beans, tomatoes and I can't remember what else.
Marcy
Marcy