TGI---Kettlebells--Friday->

deanie

deanie

Cathlete
Good Morning!!!

Gayle:::Hope you got all your loose ends tied up!

Marcy::: Glad you are rediscovering Pilates. I think Pilates and yoga are closely related.....How was dance class? Thanks for the Tabata stuff. Just read a thread on DD forum about tabatas....don't remember if they said they weren't all they were cracked up to be or what...will try to find it and post it.

Jane::: How'd Unleash that????go?

Melissa::: Glad you are enjoying the weather. This is my favorite month/favorite time of year. The leaves have mostly fallen here too, but the air is crisp and its not TOO cold yet!

Not sure how I feel about my workout today. It was okay, but I wanted to use 40# for the OHS and I ended up using 20#:eek::mad: then my form was okay, but towards the end it was really good, getting down in the hole and I figured a better way to hold the bar by moving my hands further apart....i guess all in all, I should have done the 50 pvc and 20#goblet weight squats to get a better workout. I did the ohs because a. I like the OHS, and b. I wanted the full body wokrout of the OHS...but I guess the goblet squat could be full body also?...okay enough rambling....as you will see, I also mentioned this in my blog, I've been thinking about it all morning....


here's the wod for me:
 PTTP #15

Posted 10-30-2009 at 06:41 AM by deanie
Updated 10-30-2009 at 06:44 AM by deanie
The return of… math

[FONT=&quot]
[/FONT]Buy-in

  • Dislocates, rotational dislocates
  • 20 push-ups, 20 pull-ups
[FONT=&quot]
[/FONT]603 WOD
[FONT=&quot]
[/FONT]Deadlift

  • Set 1: 3-5 reps 5@135#
  • Set 2: 90% of Set 1, 3-5 reps 5@120#
[FONT=&quot]
[/FONT]Press

  • Set 1: 3-5 reps 5@55#
  • Set 2: 90% of Set 1, 3-5 reps 5@50#
[FONT=&quot]
[/FONT]Then…

  • Repeat the Long Division WOD from April 13th (see below*****)
  • Overhead squat (OHS) a total of 20 x your body weight (BW), for time
  • Record body weight, weight on the bar and time to comments (see NOTES)

Cash out

  • Nothing. You’ve done enough.
*****Long division, 603 style

Buy-in
  • Jump rope until you’re warm
  • The Coach Boz OHS Warm-Up
[FONT=&quot]
[/FONT]603 WOD

  • Overhead squat (OHS) a total of 20 x your body weight (BW), for time
[FONT=&quot]
[/FONT]For example, at a BW of 180#, that’s 80 reps with a 45# bar, or 20 reps with 180#, or any combination in between. Sorry for the complex math (no, not really). Here’s the equation: (20 x body weight) / OHS weight = # Reps. Do ‘em. Fast. Record BW, weight on the bar, and time.
[FONT=&quot]
[/FONT]If you haven’t done an overhead squat with weight, do 50 PVC OHS and a total of 20 x your body weight with kettlebell or dumbbell goblet squats.
(20X122/20# = 122 ohs)



NOTES:
buy in and wod went fine
cash out:
**started with 40# did 10 reps, went to 35# did 10 reps, dropped to 20# and finished the workout with 90 reps (did 5 extra 'cuz I was ticked I couldn't do all 61 reps with the 40#!!):mad:
**HARD CASH OUT!!
**considered doing the 50 pvc and 20# goblet squats, but really like OHS and wanted to complete the cashout as rx'd.
**form was best for the last 30 or so, when I was really warmed up
**didn't time the workout, was about 20ish min.
**realized my hands should be spread more, had better form when I moved my hands further apart on the bar, had them in a military press position.
**probably should have done the pvc and goblet squats......squats would have been better???.....something to think about for next time.....

=================================================
Today at 1:30 is DS9's Halloween party and parade at school! He is very excited. This is the first time in 3 years we bought a costume:):). we hate spending so much $$$ on a costume the kids wear for 3 hours, so usually they are creative and find something at home to wear: soccer player or baseball player.....

Have a happy Friday!!!TGIF!!!:):):)
 
Good Morning Everyone!

Today is a rest day for me. I have a 5K tomorrow morning ~ The Trick or Treat Trot.

I loved the workout I did yesterday. I think I got through 2 1/2 rounds. I love those kinds of workouts. Your heart rate really stays up there for the entire workout.

Deanie ~ I think you did fine today. Don't stress about it. Next time you do the workout, switch it up and see if it works better.

Thanks for sending the information about Tabata. I think some exercises work better for Tabata. I know that when I used to go to the fitness boot camp, we did some intense Tabata workouts but they involved body weight exercises like squats, lunges, jump squats, sit ups. We never used any equipment. They used to change up the speed of each round. So we would do fast squats, slow squats, etc. I used to get really bad DOMS from those workouts. I have also done Tabata mixed with jump rope. So I did Tabata Swings, 1 minute of jump rope, etc. I feel like I get a good workout and I'm not really concerned with my VO2max. I just give it everything I got!!

Marcy ~ Thanks for posting the Tabata workouts. I get emails from AOS on a daily basis! Glad you are having fun with Pilates. I have done some Pilates but not too much recently.

Gayle ~ Hope all the snow is gone by the time you get to Denver!

Melissa ~ It has been really warm here but I'm not complaining. It was 74 degrees this morning!!! It is suppose to be in the 70's next week. We have a couple of trees that are changing color but we really don't see color until around Thanksgiving. I have an orange tree in the yard and they are changing from green to yellow now and will be ready by December. Last year we had a bumper crop, this year seems to be a smaller one.

Hope everyone has a great Friday!!
 
Deanie, interesting link - especially considering today I did tabatas! :eek::eek::eek:I really did it mostly to finish frying out my legs, though. ;) I do agree with Jane. I am not sure that tabatas were created for pushups (and feel like the true intention of tabata is somewhat watered down to fit the masses), but more like running uphill as fast as you can to help with VO2... but I still LOVE them!:D

Here's the rundown:

I did an old school workout... anyone remember the original Buns of Steel series? I did BofS 3 (still the best leg workout I've ever done for my body) with my weighted vest (10#) and a pair of 5# db. Great workout, everything was burning.
Then I did tabatas (inspired by Marcy's link - TY!):
*Cathe style Power 15's - but I did power 20's or whatever it was until the end of the 20 seconds. I tried to do four in a row of each leg, but that didn't happen so I had to alternate after 2 rounds on the same leg.
*H2H sumos - OUCH!!! I tried a 35#, then very quickly moved to 25#
*plunge lunges on an 8" step and squat thrusts alternating with each other because the plunges were killing me, so this ended up being 8 minutes.

Then I finished with some more old school work for butts: pizza presses, shoot outs followed by 3 bridges squeezing 25# with my inner thighs - each time holding it up as long as I could, aductor and abductor work. Old school! It feels good to work muscles in a different way than they are used to. :)

Deanie, I really liked your cash out today. :p
Don't feel bad about your workout, as long as you did the best you could that is all that matters.

Jane, enjoy your rest! Good luck on the race tomorrow.

Marcy & Gayle, I hope you have a great day!

We are heading to Brown County to enjoy the fall festivities. There will be lots of apple butter, cider, sauce, etc. and they usually have a lot for kids to do. This is my ABSOLUTE favorite time of year, too!!! :) What's everyone doing for Halloween?

Melissa
 
lioness said:
Gayle ~ Hope all the snow is gone by the time you get to Denver!
Click to expand...

NOOOOOO!!!!! I'm hoping to ski on my off day! :D:D:D They have two ski areas open...I'm packing my helmet. ;)

Jane - Have a great race tomorrow! Enjoy your warm weather. :)

Melissa - Great workout! We refer to this time of year as "Stick Season". Enjoy the fall festival! I used to have one of the BofS step workouts...that's a blast from the past! :eek:

Deanie - WTG on "Long Division"! Those big lift endurance WODs are really killer. They look harmless enough on paper, but really hit you hard. OHS are hard enough (they just tax everything, don't they?) in small sets let alone 90! ^^^'5s on your PTTP too. :cool:

Marcy - Thanks for that Tabata link...looks like some cool stuff.

We have no Halloween plans this year...probably just hang out at home and watch a movie.

Last night I did Melissa's workout from yesterday with my 12kg and 16kg KBs. It was fun! I didn't time it, but just ground through it. Then I cashed out with some pull-up practice and KTE.

6 Rounds
* 10 Swings
* 10 Snatch left
* 10 Alt Cleans
* 10 Snatch right
* 20 Figure 8's

I have to run some errands tonight, but hope to get in some kind KB WOD...Probably something shortish.

Have a great Friday!!
 
pink_fortitude said:
We are heading to Brown County to enjoy the fall festivities. There will be lots of apple butter, cider, sauce, etc. and they usually have a lot for kids to do. This is my ABSOLUTE favorite time of year, too!!! :) What's everyone doing for Halloween?

Melissa
Click to expand...

Melissa ~ I loved your workout today. What are pizza presses? They sound good! :D:D:D

I know Brown County!! When I lived in Illinois, we used to go there in the fall. It's so beautiful there. We used to go to a State Park around there. Have fun!!!

I have nothing on tap for Halloween except for the run. I'm at my parent's tomorrow night and all week so I'll be opening the door for all the kiddos!! I told my mom to get candy that I wouldn't like so I won't eat any. I may play some scary music and wear a mask although my "real" face is scary enough! :eek:
 
Good Afternoon!

This morning I did Power Arms from Ultimate Cardio Barre Advanced - tricep torture! They also have pushups that are 7 counts down, 1 count up which aren't pleasant either. I also did Power Thighs from UCBA as well which is getting a bit easier.

Then I did the 20 min. practice from Power Yoga for Ultimate Flexibility with Adrienne Reed. Really good hip openers. She doesn't waste time with endless sun salutations. This practice works its way up to horse stance (which I did for the first time):

http://ashtangayoga.info/asana-vinyasa/intermediate-series/23g-Vatayanasana.html

Also did lotus on both sides on the floor but had a little trouble doing standing half lotus because my leg kept slipping.

Deanie - That's a whole lot of squats! WTG! Bolero was great. It was my last class. Next month I'll be doing Advanced Two-Step. I'll be looking forward to the article link if you can find it.

Melissa - Great workout! I like your old school butt exercises! I think I might have done BOS years ago but I'll have to look for it again. It still gets rave reviews over at VF. Your fall activities sound like so much fun. We used to go pumpkin picking every year with the kids, hay rides, picking veggies, etc.
No special Halloween activities.

Jane - Good luck on your 5K tomorrow!

Gayle - Hope you get some skiing in and have a great trip! My boss is in Denver and supposed to fly back today. I wonder if he's going to make it back.

Have a happy and safe Halloween!

Marcy
 
Good Afternoon!

Jane::Good Luck on the run tomorrow!!! do the winners get candy????;) I did mark on my workout sheet to "get out of my ego" and do the pvc/goblet squats next time:rolleyes::eek:! I think the article on tabatas was interesting, but I wasn't quite sure what to make of it. I think cardio/tabata would still produce results....

Melissa:: I hope you can walk tomorrow!!!LOL good workout today! Enjoy your fall festivities! We have a soccer game in the morning tomorrow, and DS13 is going to his friends house at night for a sleepover and trick or treating and DS9 is going with 2 friends (and me!) in our neighborhood:):):) Fun for everyone but DH, he is working late so he can coach the soccer game:(

Gayle::: I hope there is massive snow in Denver, but only on the slopes, when you are there!!!:cool::cool::) you are right, the ohs do seem harmless on paper, even when I saw I had to do 61 @ 40#, I was still okay, but as I was lightening my load, and the reps went up.....ugh!

Marcy::: Glad you liked your bolero class!:) What is two-step? Your yoga poses you do continue to amaze me! That horse pose is cool...I posted the article on tabatas above, under my wod....

waves to Rhonda!

Have a good weekend everyone! and Happy Early Halloween!!

 
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