T*G* I* Kettlebell * Friday *

[deanie]

Good Morning!

Today's workout was a fun double tabata! short and sweet, which was perfect for me, since I played Mahjong last night and am working on 4 hours sleep! kte for was spot on!! yippee - love them!
workout: http://jerseygirl4565.blogspot.com/

Gayle:: Not sure whether I want to thank you or not for the cash out! I liked it but it was Hard!! Did you jump rope barefoot yesterday? I was barefoot this morning, but for the box jumps I slipped on my sneakers! How were swings?

Jane:: I wanted to do your 100 jumprope workout from earlier in the week, but I didn't have the umph today! Hope you had a good day yesterday!

Melissa:: Where to start????? Okay, your golden is Beautiful!! Just gorgeous!! Makes me want one and allergies be damned!! LOL ...You ->Love the hair down- it was nice seeing you "non" workout! Love the videos! Thanks for the shout out! and i wore NO sneakers today while I jumped rope!! Oh, and when I read about the high knees, for some reason I was thinking both knees up at once, glad to see the video, it set me straight! I will have to try high knees, they look good!

Well gals, my in- laws are coming today so I will be signing off till Monday when I am back to ETK with the 16kg!!! Looking forward to rocking 2 more weeks of ETK and then rapping up.

Hi to Marcy and Rhonda!

Have a super terrific wonderful weekend!!!!

 

[Gayle]

Good morning!!

Deanie/Melissa - I wussed out and wore shoes. Question for you guys: When you do cleans in ROP, do you do them from the floor or the way Pavel shows them in ETK (like a long cycle clean)?

Deanie - Liked your double Tabata! Nice job on 4 hours sleep. I've been having fun lately with simple couplets and triplets like that. Hope you have a nice visit with your in-laws.

Melissa - Thanks for the shout out! ITA with Deanie that you look great with your hair down. I love the flowers in your yard and your pups making it in the video. Our daffodils are up, but we're still waiting on tulips. Loved the workout! I'll have to try high knees jump rope.

Jane - Any races coming up?

Hi Marcy and Rhonda!!

Last night I was really feeling like I'd have a sucky workout, but in the end it was actually pretty good!

Buy in: Dynamic stretching, 10x halos, messed around with the "Clean Proper" that Pavel has in ETK...meh.

ETK: 15 minutes Swing @16kg
* Alternated 15 swings with 50 jump rope
* 11 rounds swings, 10 rounds jump rope

Cash out: A little something from Mtn Athlete that I tweaked
3 Rounds
* 3x sandbag clean and squat 40lbs - my sandbag cleans are better than my KB cleans
* 3x shoulder scarecrows
* 5x walkouts

Have a great day!

 

[lioness]

Hi Everyone,

I missed yesterday! I was in a meeting from 9 until 12:30 and that messed up the rest of my day. The new Managing Director likes meetings and is trying to get a handle on things. He's not in the office but he seems cool and is way more professional than my other boss.

This is what I did yesterday. It was harder than I thought it would be.
3-10 Minute Rounds
Round 1
5 Mr. Spectacular
6 Overhead walking lunges (3 each leg)
2 Driveway Runs

Round 2
20 Swings
2 Driveway Runs

Round 3
10 Jump Squats
2 Driveway Runs

I'm hoping to go to the track tonight and do the following workout:
200m run
20 swings
1 bleacher run
400m run
40 jump squats
2 bleacher runs
600m run
60 step ups
3 bleacher runs
800m run
80 push ups
4 bleacher runs

If there is an event going on at the track, I'm going to the park to do hill runs, bear crawls and other things. Not sure what yet but I'll figure it out.


Deanie - Enjoy your visit with the in-laws. I liked your workout today. Barefoot jumping rope - Yikes - that give me the willies.


Gayle - Great workout last night! Races - yes - I have a 10K next Saturday (4/24) and then a 5K on April 30 (7pm) and a 5K on May 1 (8am). I've been running the 10K course for a while now (since it's in my town) and started running 7 miles on April 2. I'm hoping to do lots better than last year so we'll see what happens. My sister and I signed up for a 1/2 marathon in November. It's at the Chickamauga National Battlefield in North Georgia. It's suppose to be a very scenic course. Mom is hoping to go with us if her treatment is done by then.



Melissa - I have to go back and look at your video. I am behind. You are gorgeous! I think you should definitely go for the RKC. I don't think you would have any trouble at all. I know it's hard but you can do it. If you decide to do it, get with another RKC that can give you workouts to prepare for it. I know that is what my old instructor did when she was training for it. I think she contact Dave Whitley.



Waving hellos to Marcy and Rhonda!


Hope everyone has a great Friday!!