* * * swingin' Kettlebells*Wednesday * * *

[deanie]

Good Morning!!

Tammy:::Welcome

Rhonda::: So happy for your technicolor life in the forums I am lucky enough to have a four level house, so the playroom is strictly for the kids, and my workout room is in the basement.

Jane::: Hope you enjoyed your run.

Laura::: WOW what workouts!! You go girl!!

Gayle::: Hope you got to the gym last night!

Melissa::: How's the vacation? Hope you are having fun!

Marcy::: What's on tap today?

I'm thinking of doing either Show me Ferocious (dl and manmakers) or just a skill set day with dl, ohs and pullups(leaning towards the later).... i will be back later when I'm done!

later gators!!

 

[deanie]

Okay, so don't ask me why I went for Show me Ferocious
probably because I felt so pumped after the deadlifts (did the warm up and deadlifts from the workout to begin with).........here it is:::

show me ferocious!!
crossfit 603
29 june 2009
my stats in red::::
Buy-in

• Jump rope or row for 3:00 jumped rope
• Warm up your deadlifts 65#

603 WOD

• Deadlift (DL) 3×5 at 70% of 1RM - 110#
  

At this light weight, they’d better be pretty. These are skill sets, so focus on a solid set-up, generating MONSTER TENSION before that bar comes off the ground and maintaining that tension through the whole movement.
Then…

• AMRAP in 10:00, dumbbell man-makers (55#/35#) 30#

Read this Gym Jones description of the man-maker. Extra points if you perform this met-con shirtless, with a full beard, and/or while making ferocious facial expressions. Record total number of rounds plus any extra movements to comments.

Cash out

• Get-up sit-ups, 5L/5R eneded up doing 2X5 with a 25#barbell

Use one of the dumbbells from your man-makers if you can, or scale down to a lighter weight, or perform them unweighted.



Notes:::
WOW!!! Holy workout batman!!!
total rounds: 15 (lost count, may have done one more)


Deadlifts:
purty @ 110# really happy with form

Manmakers:
the hardest part were the cleans.... and I did make ferocious facial expressions!!

get up sit ups:
could not do them with the 30#db!! tried a 25#kb, and that wasn't happening either. In SIM I do it with a 25#barbell, so I grabbed the barbell and used that.



I rocked the workout..... but I may not be getting out of bed tomorrow!! ha ha! I already feel it in my abs

have a great day everyone!!

 

[Pippadog1]

Hi Ladies

Deani: 'Show me ferocious' what a workout. I must try those manmakers although I'll keep my top on lol.

Today was practice day of various moves.

Dumbell pull & jerk.
Dumbell clean & Press
Supported one leg squat. I don't have a post or tree in my garden so had to go out and use a towel and lamppost. Not a pretty sight so I practiced single leg squats with weighted vest and gliding discs for balance.
Eccentric Pullups. Very tough managed 11.
Push ups. Tried explosive puch ups did 3 full body and then had to resort to explosive from knee position.
Dumbell Swing. Used a light weight as I don't like my arm straight up like that holding heavy weight. I suppose I'll get used to it.
Doorway drop. Just general form pointers.
Assisted dips. Okay
Windmill with a 15lb dumbell. I really do not like this exercise. I try conciously to keep my arm locked and hip out but somehow I lose pace with it.
Eccentric glute ham raise. Okay
Medicine ball power punch. Okay

These were all practice moves so no real continual reps. The workout has one practice day a week to correct form.

Waves to all the rest of the girls and have wonderful days.

Love
Laura
x

 

[Gayle]

Great job on that WOD, Deanie!! I definitely felt those man makers for a few days after. 30#! You rock! I really like the new color in the playroom...very warm and inviting.

Laura - Looks like another good workout. What's a medicine ball power punch?

Rhonda - Now your posts can match your colorful personality.

Hi Tammy! Glad you're joining the fun

Waves hello to Jane, Marcy and Andilynn!

I got to the gym last night and worked on power cleans and OHS. Worked up to 65# for both in short sets. They all felt pretty good. Then did:

5 Rounds
* 5x power snatch @ 55#
* 10x 20" box jumps

Time - 7:40

 

[deanie]

Laura::: I like your practice today. A nice variety of moves

Gayle::: OHS with 65#?! awesome! I love that exercise. great job on the WOD!! power snatches are on my wish list of what I'd like to learn.

 

[lioness]

Hi Everyone!

My run was HOT last night but it felt good at the same time. I just found out that I'm finally getting my USATF Masters gold medal from the 8K that I did on Memorial Day. Yay!!

My workout for today is:

"PAIN FOR FUN"
100M KB FARMERS WALK
50 KB SDHP
50 KB PRESS 25 EACH SIDE
50 KB SWINGS
100M KB WAITERS WALK
50 KB FIGURE 8
50 KB SWINGS
50 KB DEADLIFTS
100M BROAD JUMPS
50 KB SIT-UPS
50 KB THRUSTERS 25 EACH SIDE
50 KB SQUATS
100M KB LUNGES


Deanie ~ I love your playroom!! Enjoy it! Manmakers with 30#!!!


Laura ~ I really enjoy reading your workouts. I have printed some for future use. Running is very, very hard for me but I enjoy it for some reason.


Tammy ~ Welcome to the group!!


Waves hi to Gayle, Andilynn, Marcy and Melissa (having fun in FL).

 

[Gayle]

power snatches are on my wish list of what I'd like to learn.

Deanie - Give 'em a try. They're a little weird at first, but if you start light it shouldn't be a problem. I think you can do it.

Jane - Congrat's on your gold medal! Someday, I think you should make up a WOD and name it "Jane Rhyme's with Pain". Have fun today!

 

[mj476]

Today I did Hardcore Extreme #1 (IMAX 3 and HSC). I haven't pulled this one out in a couple of years. I substituted a few things.

IMAX 3 warmup
Interval 1 - Finally did the whole interval!
HSC - Did Alternating Side Lunges and Side Leg Lifts instead of leg presses
Pushups on step
Military Press with leg press - 5#
Tricep dips on step
Interval 4 IMAX 3 - did about 3/4 of interval and then there was no gas left in the tank!
Interval 5 - Plie jacks - did all!
HSC - 4 jacks to each side, plyo jack, air jack, tuck jump - 1st side I did all, 2nd side didn't do last 2 sets
Instead of barbell squats, I did front, side and back kicks.
Deadlifts - 42#
Overhand rows - 42# - 2 sets of 15
Rows with band - 2 sets of 8, 1 set of 15
Pushups - 2 sets of 12, 1 set of 8 - all on toes
Interval 9 - abduction repeaters - did all
Interval 10 - jump wide on step, jump together, jump down wide and together, plyo jumps, air jumps - 3 sets - did all
HSC - Kickbox combo - jab, cross with tap steps, step onto step and crescent kick with other leg; knee repeater and kick side 4x
Hammer punch lunges - 24 each side
Barbell curls - 32#
Curls -22# - come up halfway for count 1, hold 3 counts, go all the way up for count 4 and down 4 counts - 6 sets
Didn't have time for tricep band work and shoulder work. Will probably make up for shoulder work on Friday - thinking of doing Drill Max.

Tammy - Welcome to the check-in!

Deanie - Playroom looks great! I'll bet you're glad it's finished. Great job on the deadlifts! Form is oh, so important!

Laura - Great job on the pullups! So far the toughest exercise I've ever done!

Jane - Congratulations on getting your gold medal! Good luck with your killer workout! I definitely agree with Gayle about the WOD!

Rhonda - Glad you finally got all your cool colors! Very impressive!

Waves to Andilynn and Melissa (hope you're having a wonderful vacation!)

Marcy

 

[Tamster]

Hi all!

Today was a cardio day for me. I ended up doing CTX Power Circuits. Y'all are scaring me with your workouts...holy moly!!!!

Marcy ~ I love those HCXtreme workouts...great job!

Lioness ~ I am in awe...your workout was incredible. Hope I can get to that level soon.

Gayle ~ great job! Awesome work with the weights.

Laura ~ Good job with the practice workout...practice? REALLY! Sounds like a kick-a## workout to me!

I printed out my workout sheets for Diva and Resolution. I plan on trying Diva beginner tomorrow. Hopefully I can catch up with y'all

 

[Farmer]

Hi cyberfriends!

Today I went to KM class, did a segment of CS, the ringside part of Janis Saffell Kick It, and Low Max blast premix. I don't know if it was KM class or laying off KB's for a week but my thighs and glutes are sore.

Deanie- Sounds like you have a cool layout. We don't have basements in TX cause the ground shifts. You did rock it this morning. That workout sounded tough!

Laura- I think I figured out the windmills. If you have the KB in your right hand, turn your body to the left, feet slightly angled and bend your left knee. Take your left hand and try to touch your right ankle. Somebody correct me if I'm wrong.

Gayle- Thanks! Great workout last night. You should see my wardrobe. I sometimes look like a walking Crayola box. I just figured out what OHS meant. Way 2 go.

Jane- Are you serious about running being hard for you? You know I think of you as a Superwoman costume wearing female Forest Gump. Run. Jane. Run. Pain for Fun is an oxymoron but hanging around this check in is kinda making me a believer.

Marcy- Great workout today. If you do Drill Max on Friday, I will also. I am so excited about my colors. It's the little things in life that make me smile.

Tamster- They scare me also. I sometimes feel like I am a 2nd grader trying to hang with the high school seniors. I hope to catch up one day also but I am taking my time.

Waves to Andilynn( know you are making all A's) and Melissa hope you are wearing enough sunscreen.