kkkettlebell tttuesday

[deanie]

Good Morning!!!!
​

GAYLE!!!!! Welcome back missed ya! Hiking in the Rockies sounds nice!

Melissa::: Hope you are feeling better today. Did you end up doing Muscle Endurance yesterday? I did the handstands against a wall. The video Marcy posted really helped me!! (thanks Marcy!)

Jane::: Hope you also are feeling groovy today!! LOL at your handstand in the park story! ....but don't you know, the 40's are the new 30's, so you aren't old ladies, but young hot chicks!! What did you end up doing yesterday?

Marcy::: WOW! great job with the workout yesterday!

Rhonda::: Hope you did well on your exam last night!!!! I'm sure you aced it!!

Here is my workout for today. Still amazed at the way the dl's are coming up so easy. I think part of it is that I only have to do one set of 5, so mentally its easier..... also, proud of myself, did the cash out with the 35#kb...although my time could have been better.....

Snatch, swing and sprawl

Buy-in

• Dislocates and rotational dislocates
• 20 squats
• 20 push-ups
• 20 sit-ups

[FONT=&quot]
[/FONT]603 WOD

Deadlift

• Set 1: +5# from Monday’s WOD, 3-5 reps 5@ 150#
• Set 2: 90% of Set 1, 3-5 reps5@135#
  

[FONT=&quot]
[/FONT]Press

• Set 1: +2-5# from Monday’s WOD, 3-5 reps 5@ 57.5#
  
• Set 2: 90% of Set 1, 3-5 reps[email protected]

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

• 5 rounds, for time
• 10 KB/DB snatches, 24/16K (5L/5R)
• 10 one-arm (Russian) swings (5L/5R)
• 10 burpees

[FONT=&quot]
[/FONT]End your session with some of Tucker’s against-the-wall stripper stretch and pigeon pose to loosen up your shoulders, back and hips.


NOTES:
**buy in: as Rx - squats are looking good!
**still surprised that the 150# dl went up easy!
**press is getting hard!
**cash out:
used 16kg kb - first time using the 16kg for a met con. so far, just been practicing with them!
TIME: 10:30
had to rest between rounds 3 and 4!!!
stupid burpees!!!

----time of 7.57 first time I did this cash out (with a 12 kg kb)

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Have a terrific tuesday everyone!!!!

 

[pink_fortitude]

Hey, just have a quick second before I have to run and sign the boys up for classes.

This morning I did 5 rounds of:
30 alternating front lunges
10 prison cell burpees (w/o the jump)
20 alt. arm swings
10 v-ups

It took me just over 20 minutes - the prison cell burpees took a looooooooooong time. They killed my time.

Rhonda, how did you do on your test???

Deanie, I agree: STUPID BURPEES!!!

I will be back later!!!

Melissa

 

[Farmer]

Hi all

Today I did 30 min of KPC. I plan to do either 30 min of KB or finish KPC when I get home. I did Providence last Friday and I could barely walk on Saturday or Sunday. I think I did okay on my test. My goal is to make a B. If I shoot for making an A, it is too much extra work and it stresses me out.

Deanie- 16kg.WTG! Okay, so 10:30 is the time that you workout for the whole day?

Jane- You have to go wild and put sparkly polish on your nails ( if you can get away with it at work). The right color can put you in a good mood all day. Did you get a lot of rain from Ida?

Waves to all and PS- I hate burpees also.

 

[Gayle]

My name is Gayle, and I'm also a burpee hater.

HI RHONDA!!! Nice job on Providence. That workout gives me wicked DOMS in the legs/glutes...every time.

Deanie - Sweet workout!! WTG on the DLs and the 16kg snatches!

Melissa - Very cool circuit...I love that efficiency.

Marcy - Great workout yesterday! WTG on your weight increases.

Jane - I hope your not getting too much rain.

I'm heading to the gym tonight. I plan to do some deadlifts (maybe 5-5-5-5-5) and then I'm thinking of trying "D.T." which is:

5 Rounds
* 12 Deadlift
* 9 Hang power clean
* 6 Jerks

Have a great rest of the day everyone!

 

[lioness]

Hi Everyone,

I'm not working out tonight. Last night I did a 30 minute kb workout but I'm just too tired and stuffy tonight. I did not get to work until noon today because of car issues. I got it fixed and drove about 20 miles (I work about 30 miles away) and had to turnaround and take the car back because it wasn't fix. Luckily they gave me a loaner (with an empty gas tank). Ida has been a non issue here. We got some rain but very little wind. It's cloudy now but not raining.

My name is Jane and I am a burpee hater too. Confession ~ I will sometimes sub squat thrusts for burpees!

Deanie/Gayle/Melissa ~ Nice workouts today.

Rhonda ~ I think I need to go home tonight and find some sparkly nail polish.

Marcy ~ I hope you didn't get too much rain with Ida.