Kettlebells!! Whoo hoo Wednesday!!

[deanie]

Good Morning

Conference in DC this morning. DH getting kids up and out to school. running to the shower (of course couldn't miss workout!) rocked the workout, check out the kb cleans!!! bbl today!!
....in really life I talk in full sentences!!!LOL

Rhonda::: ((((HUGS))))

workout:
Power all around

Buy-in (see notes for buy in I did)

• Dislocates and rotational dislocates
• Practice handstand holds
• Practice forward rolls, either from a handstand or from standing

[FONT=&quot]
[/FONT]603 WOD – PTP 7
[FONT=&quot]
[/FONT]Deadlift

• Set 1: 3-5 reps 5@145#
• Set 2: 90% of Set 1, 3-5 reps 5@130#
  

[FONT=&quot]
[/FONT]Press

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

[FONT=&quot]
[/FONT]Cash out ***see NOTES***

• Power clean 3-3-3
• Front squat 5-5-5

[FONT=&quot]
[/FONT]Like last week, hit these hard and heavy. Tomorrow, you rest.


added to the cash out:
80M overhead walk with 55#barbell


NOTES:
**buy in:
tgu w/20#kb 3l/3r - with snatch inbetween - fun

** cash out:
Power clean:
1st set: 45#bb, but didn't think they were right...moved on to kb clean:
2 & 3 set: 35#kb
4&5 set: 45#kb!!!! yea, baby!!
front squat:
1@45#
1@50#
1@55# (hard, but do-able)

**was using the 35#kb for cleans and just knew I could up it. wasn't sure if I should use my plate mates or try the kb then thought, what the heck! and I did it!! whooo hoo!!=)

**body shaking by the end of the 80M walk. would like to try this in my backyard, maybe better than the basement: no poles....but am too lazy to lug the bb upstairs and out the door!! LOL

Rocked the workout today!!

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


waves to everyone!!!
Have a wonderful Wednesday!!

 

[pink_fortitude]

Rhonda - ((((((((((HUGS))))))))))

Melissa

 

[lioness]

Good Morning!

Deanie ~ Congrats on a rockin' workout!!

Rhonda ~ {{{hugs}}}

Well my run was truly beautiful last night. The weather was warm, the lights twinkling, the smell of baking in the air and then BAM..I was on my hands and knees. I tripped and ended up scraping both knees and spraining my ankle . I fell in front of a restaurant and there were people outside that were very sweet and wanted to help. While my sister ran for the car, they had the wait staff get me ice and napkins. Ummmm a glass of wine or a shot of whiskey would have been nice too!!

Anyway I'm sitting at work with my leg up and ice on my ankle. I can walk ok and there is no bruising it's just swollen in front of the bone and a little underneath it on the outside of the ankle. So...my race for Saturday is off and I probably won't workout tonight but maybe upper body or abs on Thursday. We'll see!

Waves to Gayle, Marcy and Melissa!

 

[Gayle]

Rhonda - More {{{hugs}}}

Jane - {{{Hugs}}} I'm so sorry about your ankle. Is it a bad sprain?

Deanie - SMOKIN' WORKOUT!!! Seriously impressive work on the cleans. Those weight overhead walks are killer! Have fun in DC.

Marcy - Very cool about the Exhale classes!

Waves to Melissa!

Last night I did the NJ CF workout with my own buy-in and cash out:

Buy in - World's Greatest Stretch, shoulder dislocates, 3r/3l TGU 8kg

WOD
5 Rounds, one KB, go heavy (16kg)
* One arm swings 5r/5l
* 10 push ups
* KB cleans 5r/5l
* KB push press 5r/5l
* KB one arm rows 5r/5l

Time - 16:53 - I had high hopes for a sub 15:00 time, but the push presses absolutely killed my time with that weight, especially the ones on the left side (I ended up jerking about half of those). But a good workout nonetheless.

Cash out
3 Rounds
* 5 K2E (more like knees to armpits)
* 10 weighted situps 25# plate
* 15 Russian twists (each side) 25# plate

Have a good day ladies!

 

[pink_fortitude]

4 Rounds, 40/20 intervals:
Sumo HP 25/27/28/28 (25# kb)
Swings 26/26/27/27 (25# kb)
Slam Balls 25/26/25/25 (12# mb)
Skipping rope didn't even try to keep count, each round was well over 120
Rest

So I did 315 reps plus however many skipping ropes in 20 minutes. I don't know why all my exercises start with an "s", I just thought it might be fun. My entire body is shaking - it has been a while since I have done a cardio/strength workout like this and really, really pushed hard for time.

I also did 4 chins and 4 pull ups - barely! My back is SORE. I also did 10 pushups to help with DOMS a little bit. Tomorrow will most likely be a yoga day.

Jane, I am so sorry about your ankle! That really sucks, I don't even know if I would try to do upper body work, elevating your heart rate at all will probably cause your ankle to throb - but then that is the mom in me talking. Take it easy and get well!

Deanie, you = lazy? Read your workout again. Anyways, I would think that avoiding poles and turning every so often would be an added agility challenge. Totally joking, sorta. Just trying to make you feel better mostly. You'll notice I didn't run like I said I would. Well, ther is a pile of clothes on my TM that I don't want to go through right now. I don't even want to touch them because if I touch them that means I will have to do something with them and right now - I'd rather not. :0)

Gayle, I don't think I have ever told you that I really like the way your name is spelled. I just love the ay_e - which is why our son's name is Layne and not Lain or Lane. It just looks awesome, and somehow makes it sound better, too.
I actually looked at that workout yesterday for today's, but I didn't think I could do anymore intense upper body work after Crazy Missy. Great job on the push press, phew! I just looked back on my notes and I have never attempted more than 20#.

Rhonda, I just feel like giving you more hugs! ((((((((((((HUGS))))))))))))) I'm thinking about and praying for you sweetie!

HI MARCY!!! How's it going? I am sending you hugs, too... heck, let's just all have a group hug! Here's to hoping everyone is comforted and loved during difficult times (((((((((((group hugs)))))))))))))

See you all later,

Melissa

 

[deanie]

Good Afternoon!!

What a day! The conference was very boring and mind numbing! we drove into DC without a problem and thought that was a good sign. If only we had known!!LOL There were about 200-300 teachers in the conference room and we just listened to speakers talk!!! We were able to get up and walk around, but still 4 hours of sitting in a conference room getting lectured to!!! ugh!! I came home, had a pounding headache, and took a nap!!

thanks for the workout kudos gals!!

Rhonda::: still giving you (((HUGS)))

Jane::: (((HUGS!))) I hope you are feeling better soon! Glad you were with your sister and she was able to help out! sorry you won't be able to race this saturday!!

Gayle::: OOOHHH I likey the workout!! I need to check that website more often. I've been getting some good info from jersey xfit lately about the snatch and the clean for the kb. What is the Worlds greatest stretch?

Melissa:: (((HUGS!))) right back attcha! Get the clothes off the TM and run!!!...here's what I would do with the pile of clothes....move them -->somewhere I don't see them!!!LOL...just a thought... I have told you how I wave to my dust bunnies on the floor..? Sometimes we name them!!**ha ha*** I really have to be in the mood to clean. Between work and the kids, that mood doesn't really happen often (kitchen and bathrooms are always kept up on though)...luckily DH doesn't mind

Marcy:::Where are you chicka??? Hope you are having a nice day! Did you have fun at 2 step last night?

???? for you gals...I may have asked this before....
How do you all handle nutrition?
I pretty much eat clean and no chemicals; and about 2000ish calories a day. Not sure if that's too much for a 44 year old peri-menopausal woman sorry if TMI.... any suggestions? I'm not gaining weight or anything, but thinking I may want to re-evaluate.....

Have a great evening everyone