kettlebells. weekend.

[deanie]

Good morning gals

Gayle:::Loved your workout yesterday! I copied it for future use.

Jane:::Yea!! for getting a shoe on! Looks like you will be able to do Murph tomorrow. That is so nice that you adopt a family for Christmas...very in the spirit of the holiday

NOT a good workout day/morning for me.... and as I type this my boys are yelling at each other and slamming doors!! I hope the day gets better!!

Here's my workout:

Get up heavy (just once)


Buy-in

• Run an easy mile (at a pace that you feel like you could do for several miles 5.0 on treadmill - took 12 min!!
  
• Pry squats
• Tucker’s walking lunge hamstring stretch

[FONT=&quot]
[/FONT]603 WOD – PTP 12
[FONT=&quot]
[/FONT]Deadlift

• Set 1: 3-5 reps 4@165#
• Set 2: 90% of Set 1, 3-5 reps 5@150#

[FONT=&quot]
[/FONT]Press

• Set 1:3-5 reps [email protected]#
• Set 2: 90% of Set 1, 3-5 reps 5@55#

[FONT=&quot]
[/FONT]Then, work up to a heavy single TGU (on each side). Use whatever heavy object you desire (KB, DB, loaded bar, rock, backpack, your child (be careful!), garbage can, etc. Find something hard – and fun. Take pictures. Post them somewhere we can all see them.
[FONT=&quot]
[/FONT]Cash out

• Accumulate 2:00 of an L-sit and/or L-hang
• Break it up and mix it up any way you like

NOTES:

**maybe an excuse, but I had a bad nights sleep and I twisted my back yesterday. then first thing this morning, got into a fight with ds13. NOT a good workout day for me.
** I was really looking forward to dl'ing the 165 and on my first try....I couldn't even budge it!!! walked away...tried again...and pulled up 4!
**I was already annoyed the warmup took so long, and this set back made me even madder!!....kinda set the tone for the rest of the workout.
** this is the first time I did 4 reps - for the deadlift....knew I shouldn't go to failure, so didn't push it, but was mad!!
** the press @ 62.5# is still hard!

TGU's:
1l/1r:
25#bb
30#bb
35#bb
40#bb
2@45#kb


*interesting how the exercise changes with the heavier weight and with the bb....

**cash out:
did 2 min with my knees up, couldn't get my legs out straight:
2 min. accumulated as follows:
30 seconds X2
20 seconds X3


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

Have a great weekend!

 

[Gayle]

Good morning!

Deanie - Sorry about your unpleasant morning. Four reps at 165# is still an impressive effort! Not to mention the TGUs!!! ^^^5s!

Jane - I love your adopt a family Christmas tradition. Have fun with Murph tomorrow!

Waves to Melissa, Rhonda and Marcy!

I tweaked yesterday's workout a little bit, here it is:

Buy in:
2 Rounds
* 10 squats
* 10 shoulder dislocates

Then alternating TGU 3r/3l @ 12kg

WOD
Sets of 10-1 reps
* Goblet squats @ 16kg
* Push jerks 10r/10l...
* Pull ups with 40# assist

Time: 25:00 - Good workout!! This is a keeper!

Cash out:
Sets of 10-8-6-4-2
* Weighted sit ups 8kg
* v-ups
* Russian twist

I'm taking a rest today. Rascal has a play date.

Have a great day everyone!

 

[pink_fortitude]

Gayle, I love your workout! I will definitely borrow that one.

Deanie, I'm sorry about the argument with DS. I hate starting my day like that, and it makes me feel horrible. I hope that you are able to resolve it quickly.

I didn't get to do Murph on Thursday, I didn't sleep AT ALL the night before, and I was stressed out because by the time I got out of bed, we had NO time to get ready to leave and nobody was moving to help get out the door, grr!!! I didn't get a workout in Thursday or yesterday, and I ate so many cookies and pie that I had a hard time moving today. I did a really fantastic workout, but it was so incredibly difficult... I was having a graham cracker pig-out flashback.

Here it is, from NJCF, just tweaked:

Perform each movement for 30 seconds...
Move from one to the next without stopping....
Rest for 1:30 and repeat 5 more times!

• Kettlebell swings
• Mountain climbers
• Kettlebell high pulls
• Burpees
• Kettlebell Thrusters
• Alternating cleans (was jumping jacks)

It.was.hard. I had a very hard time recovering, and my heart rate post workout didn't calm down until at least 5 minutes after I was done. It was GOOD workout, but I am going to do a sugar fast this week because all that crap really hinders my performance. But it did taste sooo good, and it's just once a year that I get my step-mom's absolutely divine apple cake. :9

I plan on doing Murph with you tomorrow, Jane!!! How's that ankle?

Howdy, Rhonda and Marcy!

Melissa

 

[lioness]

Hi Everyone!

I did not workout today nor did I eat healthy. I was gone shopping most of the day and I'm exhausted. My ankle didn't bother me so Murph is on for me tomorrow. Melissa....I will be thinking of you while I do it!!! I haven't tried to run at all so I'm probably going to do a jog/walk thing.

Deanie ~ So for the bad start to the day. Hope it got better.

Gayle ~ Enjoy your rest day.

 

[pink_fortitude]

Jane, did you get it done? I just finished, and I have never felt so incredibly... tired!!! I feel very accomplished and good, but holy cow, that was tough! I finished in 52:10. During the second run my upper body felt so bulky and it didn't want to move for running - it seriously felt my arms were pretty much just sledgehammers - and my lower body didn't really want to stretch. The last run was a total mental challenge. My first run was 45 seconds faster than my second run, and I did have to stop and walk twice for about 10 seconds. I am doing this one for Christmas or New Year's, I love it!

I hope everyone is having a fabulous weekend!

Melissa