Kettlebells. Monday.

deanie

deanie

Cathlete
Good Morning!!!
​

...busy day today! getting an early start! DS9 has his first cub scout meeting tonight! he's very excited:)

Melissa:::WTG with the handstands! tough stuff those handstands:)

Marcy::: Are you starting your shred rotation this week?

Rhonda::: CONGRATULATIONS on becoming an aunt!! Hope your sister and baby are doing well!!:) boy or girl? name?

Here's my workout for today:
I really liked it and wished they could all be like this!:p

Have deadlift, will travel


Buy-in

  • Dislocates and rotational dislocates
  • 20 squats
  • 20 push-ups
  • 20 sit-ups
[FONT=&quot]
[/FONT]603 WOD –
[FONT=&quot]
[/FONT]Deadlift

  • Set 1: WOD, 3-5 reps 5@135#
  • Set 2: 90% of Set 1, 3-5 reps 5@120
[FONT=&quot]
[/FONT]Press

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

[FONT=&quot]
[/FONT]Check the Byers Gets Diesel link above for coaching cues with the suitcase deadlift. Use a barbell. Work up to a comfortable weight, nothing too heavy this first time out. Focus on form, your grip and maintaining a well-balanced bar.

ADDED:
over head walk with 55#bb for 50M (feeling bada$$;))- last time used 50#/100M

NOTES:
**perfect monday workout: no jumping around just straight work.
** last time I did the suitcase deadlift I used 45#, so an improvement today:)


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

waves to Gayle and Jane!!!
Have a great Monday!!!:):):):):)
 
Good morning!

Deanie - GREAT time on that WOD this weekend, especially with the 24kg swings! You must have been flying! Nice workout today! Hope DS has fun at Cub Scouts. My youngest nephew just started Cub Scouts this year as well. I've been checking out 15kg women's Oly bars at Rogue Fitness. Their prices aren't bad. They carry the same York bar that the fitness center here has. I really want one for home!!!

Melissa - I really liked your Saturday workout! Great job on the handstands! Did you get to the park?

Rhonda - Congrats on Aunthood!!!! You get to be the official child spoiler. ;):)

Marcy - Thanks for that info! :)

Hi Jane!

I had a busy-ish weekend and didn't get a workout in. My Grandmother is in the hospital so I spent some time with her this weekend. The rest of the time seemed to be running errands and cooking. :confused:

I'm heading to the gym tonight...will do some deadlifts, and maybe some OHS.
 
Hi Everyone!

Hope everyone is having a great day. My car needs a new transmission! :confused: Yikes!! I'm sitting at work, thankful that I have a job and $$$ to pay for the repairs. I don't want to buy a new car right now as I don't have a car payment and I'm not sure what will happen with this job (we aren't doing too well) so I'll pay and hope that I'll get at least another year or 2 out of my baby.

I had a busy weekend but I managed to get 2 workouts in. On Saturday I did a circuit workout w/walking lunges, ball slams, box jumps, swings, barbell push press and jumping pull ups. I did 3 rounds of 20 reps each round. On Sunday I ran a 10K. My sister and I ran the route that is the race route in our town. There is about mile that does not have sidewalks so we had to run through parking lots or on the side of the road. It was a nice run and the weather was beautiful.

This is the workout I'm doing today.

25 Minute, One Kettlebell Workout


Get as many rounds as you can in 25 minutes of:

  • One handed kettlebell swings 5r/5l
  • 10 push ups
  • Single arm kettlebell presses 5r/5l
  • Triple Crush 10
  • Kettlebell one arm rows 5/5
  • 5 walkouts
Melissa ~ WTG on the handstands!!

Rhonda ~ Congrats Auntie! I hope mom and baby are doing well.

Gayle ~ {{{hugs}}} to you and your grandmother. I hope is well.

Deanie ~ Congrats on your suitcase deadlifts!

Hi to Marcy!!
 
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Jane - {{{Hugs}}} to you on your car. That stinks. :( Great job to you and your sis on the 10k! I like the workout you have on tap for today.

In case you haven't seen, starting Dec 1, Mountain Athlete is going to start charging for access to their workouts. :( I don't know if that's just for new stuff or the archives as well, but I'm going to try to copy a bunch before the end of the month.

My grandmother is doing alright. Three weeks ago she went into surgery to have a part replaced on her artificial hip. During that surgery, her hip cracked. They were able to fix it, but that increased her rehab time by a lot and meant she'd have to go to a nursing home for some of it while the bone healed. Weeeeeell...during her short stint in a nursing home, she contracted a couple of infections and ended back in emergency surgery. The infections are under control, but she's under restricted access in the hospital and has been kind of discouraged. So the family is trying to make sure she gets visitors often. Her spirits were good this weekend, which is what I was hoping for. :)
 
Gayle,

Wow...what an experience your grandmother had. Glad to hear she on the mend and is getting lots of visitors.

Thanks for the info about Mtn Athlete. I will go ahead copy some of them. I have some already copied but I'll go through them again. I figured that would happen sooner or later.
 
Good Afternoon!

Gayle::: sorry to hear about your grandma!! I hope she gets better soon! I'm sure with all the visitors she will:) Enjoy your workout tonight - 2 of my favorite moves!!

Jane::: UGH!! sorry about your car!! I hope you get it fixed and it lasts a while for you. We had a honda with 125,000 miles and then the transmission went. we ended up buying a new honda (other stuff wrong too and it was OLD!!), but boy do we miss the no car payments!! WTG on the 10K!!

waves to Marcy, Melissa and Rhonda!!
..........off to guitar lessons!!:eek: cub scouts after dinner :)

Have a good one!
 
Good Afternoon!

I've had a cold all weekend and rested but I really had to workout today. I did 30 Day Shred Workout #3 (on paper it doesn't look that bad but it's tougher than it looks). The slow scissors kill me! And also the plyo lunges coming down SLOWLY. Then I did Pilates from STS Ab Circuits which was actually pretty good. She did the hundred, rollup, double leg stretch, double straight leg stretch, bent leg side twists, bicycle, scissor, corkscrew, teaser, saw, side plank and a few quick stretches. I also did the legwork from Tracy's Post-Pregnancy Workout which fried my glutes.

Rhonda - Congratulations on becoming an aunt!:D We need details!

Melissa - WTG on the handstands!

Deanie - WTG on upping your weights on suitcase deadlift!

Gayle - I hope your grandma gets well soon! Healing vibes coming her way! That's terrible what she went through. Thanks for the info about Mtn Athlete.

Jane - Sorry about your car! Glad you had a nice run! Have a great workout tonight!

Waves to Rhonda!

Marcy
 
Good afternoon, ladies! (well, at least I think we are at least most of the time ;))

DID ANYONE CATCH THE PAT/COLTS GAME LAST NIGHT?????!!!!! IT WAS INCREDIBLE!!!! It was the comeback of the year - and the best game I have seen since... since... I DON'T KNOW WHEN! But it was friggin sweet!!!
I am a Colts fan, in case you didn't notice. ;)

Rhonda, DETAILS PLEASE! I am uberexcited for you!!! :D

Jane, it sucks about your car, but it's great that you have the means to pay for it - especially when so many can't. Being thankful is an awesome attitude to have! :)

Gayle, dang. Go in for a hip procedure and get all of that crap. I have always thought my MIL was crazy for refusing to get her hip replaced but after seeing what your grandma went through... I am considering calling her wise. That is crazy, and I would be p.o.ed if I were her. :( Poor Granny!

Deanie, is your husband at all threatened by your capabilities? Or is he jealous? :p

Marcy, do you mean Tracy Anderson? I used to live less than a mile from her Fishers studio a few years ago. She left quite an impression ;) That STS ab workout looks pretty good. Is it better than Core Max? I was so disappointed with that one.

I did get to go to the park, and everyone was happier to be in the fresh air. :) We walked to the river, and I don't know how, but DS fell in about a mile into the trail. Good thing is, it was warm and he had a great attitude: he said that his jean being wet helped him to climb trees more "efficiently". :eek::cool:

I didn't workout today because I couldn't sleep last night - I had a lawn mower going off in my ear all night... aka DH's snoring. Grr! He told me I hit him last night, and I don't remember doing that so at least I got some sleep. ;)

Thanks for the kind words re: the handstands, even though it is really your inspiration that I even though them up. They are so much harder than I ever thought they were. Thanks! :)

Melissa
 
Melissa - Sorry I missed the game (but I must confess we're not football fans in our house) but glad you enjoyed it.

Yes, I mean Tracy Anderson and I know what you mean. I can't say much for her business practices but I do have to say her workouts are very effective for me.

Re Cathe's Ab Circuits - I'm kind of mixed. I've done four out of the seven (although I'll only be doing 6 since I don't have a partner for the med ball abs partner one). As much as I like yoga, I was little disappointed. It wasn't bad but not really challenging except for the straight leg levitation holds. Med Ball Abs wasn't that challenging either. I liked the no equipment one and it was somewhat challenging. Today's Pilates wasn't overly challenging but felt effective. She did a side plank move where she touched the toe in back and then together which was challenging although I had also done side planks in Shred and I'm a little under the weather. I also find slow bicycles (which are done in this one) more effective than faster ones. I've been getting more into pilates lately so I admit I'm a little biased towards that one. I only have two left to go - stability ball abs and weights and plates (supposedly the toughest). As far as Core Max, I like the first one with no equipment, the one with the ball I don't find that challenging. The weighted one is pretty good but I liked the Tough Core premix which included a little bit of all the workouts. Have you tried that premix yet?

Sorry for being so long-winded.

Marcy
 
Marcy ~ Glad you're feeling better today.

Melissa ~ I didn't see the football game yesterday. I'm a Bears fan though but I hardly get to see those games because we only get the regional games.
 
Marcy, thanks for your thoughts on the abs! I used to do the Tough Mix, and that was actually the only one I would do because it was the only one that challenged - but it took 20 minutes to do so. There were just so many breaks in between exercises that really weren't even that challenging to begin with. I love the ab work in KPC, ME, and other old school DVDs that are pre-Hardcore series. I hope that when you wake up tomorrow morning you feel 150%!!! And I am not going to say anything about Tracy Anderson other than I am happy that you enjoy her workouts! If I was like you - really dancy and probably way more graceful and creative than I could dream of - I would probably be into them. I don't know anyone who does her workouts that doesn't love them. :)

Jane, I used to be a Bears fan. I was born in the "Region" - the part of IN that is really a suburb of Chicago (Lake County - Gary, East Chicago, Hammond), so I loved the Bears. And I thought I still liked them. Until they went up against the Colts in the Superbowl. When they had returned a punt with a touchdown as their first play I was mad, and that's when I realized I was a blue and white horsey kind of girl. ;)

See you guys tomorrow. Sweet dreams everyone!

Melissa
 
Not Yet

So I'm not an aunt yet. Zara (the future niece) seems like she is going to be diffiicult (like her mom). She was transverse breech so they were going to deliver her if she didn't turn. Well, it took 5 people pushing on my sister to get her into headfirst position. Now her ETA is anytime between now and next week.

Didn't workout this weekend or today. I did finish my class however and so I am happy about that. Now we are putting our house on the market. I will go into details later.

Deanie- Great workout this morning. How did DS Cub Scout meeting go?

Gayle- Sorry to hear about your grandma. I pray that she has a speedy and complication free recovery.

Jane- Glad you are in a position where you don't have to replace the car. Not having a payment is sweet. Great workouts this weekend.

Marcy- Did getting your workout in make you feel better? Hope you get some good rest tonight.

Melissa- When snoring starts, I relocate. The bed upstairs is already waiting on me. Matter of fact, it's time to put the flannel sheets on.
I like football but I didn't see the game.
 
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