~~~~TGIK (kettlebells!)~~~~

deanie

deanie

Cathlete
:):)Good Morning!!!:):)
​

Jane: I hope you had a very happy birthday!!

Ronda: sending you (((hugs))) hope all is okay and works out for you!!


Just getting us started. not sure what todays workout is going to be. I want to work on squats, do some swings with bertha and jumprope......

Later gators!:cool:
 
a puke worthy workout.....don't try this at home kids;)

TGU, 3x3 (work up to 3X5)
Swing x 50
Hindu squat** x 10
Swing x 40
Hindu squat x 20
Swing x 30
Hindu squat x 30
Swing x 20
Hindu squat x 40
Swing x 10
Hindu squat x 50 ​

NOTES:
Used 35#kb for tgu and swings
did 3X3 tgu
**subbed OHS with dowel for hindu squats
 GREAT OHS for me today. really got down "in the hole" for my squats
TIME: 12:29!!

O.M.G.!!! Yikes! WOWZA!! :eek::eek:
This is a BRUTAL workout. But I loved it and its a definite do again!!!
...I hope I can do my workout tomorrow!!;)...man, I hope I can move later today!!LOL



ended up not swinging Bertha and there was no way I was jumping rope after this!! i was a puddle of sweat on the floor when I finished!!:)

eta: anyone know anything about The Zone?? Crossfit recommends it, so I am looking into it. requested a book from the library, won't be in till next week. looked on the website, but its not straight forward enough for me, so I'm a little confused. I may actually already do something close to it, if i understand it correctly???
 
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Good morning!

Rhonda - Sending you many {{{{{hugs}}}}}! I hope everything works out for you.

Deanie - I love the simplicity of that workout. I bet there's some pretty good glute/hamstring DOMs lurking in that WOD!

I messed around a little bit with The Zone last year, based on its recommendation from CrossFit. It's basically an eating plan of 30% fat, 30% protein, 40% carbs. It involves a LOT of measuring (at least in the beginning). Food items are categorized and measured into amounts that equal a "block". Based on your body type, you determine how many "blocks" you should eat in a day.

It's really a pretty sound plan, and lot of CFers thrive on it, and a lot of them tweak it by adding extra fat blocks and such. A lot of them also do Zone/Paleo - eat Paleo foods with Zone measurements.

The CrossFit Journal has a bunch of good Zone related articles. It's $25 per year and you get access to all of the archives (he he, I'm enabling back :p). This one is free and a decent Zone starter kit.

http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

FWIW, I think the CF Journal is worth the $$ for all the other articles/videos/interviews as well.

ALSO, check out Robb Wolf's blog http://robbwolf.com/. He does nutrition seminars for CF, but I'll warn you, his site is very, very science-y. He's a bio-chemist and writes like one. ;)

For me, I tried the Zone for about 4 weeks - measured all my food, ate from the list, 6 meals a day.

The pros - I dropped a couple of pounds pretty quickly.
The cons - I felt hungry all the time, and my workouts became rather lackluster...no energy. I may not have eating enough blocks. Also, the constant measuring, planning, eating every few hours really fed into some unhealthy food obsession issues that I've dealt with in the past.

Good luck with it if you give it go! :)

Waves hello to the rest of the gang!

I'm not planning a workout tonight. Work is a little too crazy, and I'm still catching up on post-vacation home stuff. I did get into the gym on Tuesday and did this (hasn't made it to my blog yet):

Thrusters - 5-5-5-3-3-3
45-50-55-65-70-70 (what a vile exercise)

WOD - 5 Rounds
3x Power Snatch 55#
5x OHS 55#
7x Box jumps 22"

Then I messed around with doing taller box jumps (kept stacking bumper plates on the box), and got up to 26". Those are fun! I can't do them at home because my home gym ceiling is too low...found out the hard way. :p

Have a great Friday everyone!
 
Hi Everyone!

Thank you for the birthday wishes! I had a good day and eat lots of YUMMY things! I'm back on the wagon today.

I'm doing a workout today but I'm not sure what yet. It will be outside and it will involve kettlebells. I just need to find a workout. I will post later with the details.

Rhonda ~ {{{Hugs}}} to you! I'll keep you in my prayers.

Deanie ~ I have a copy of that workout too but I haven't done it yet. Yikes...if it is too tough for you, I'll have to wait until I'm in tip top shape to attempt it.

I don't know much about the Zone diet but it looks like it pretty basic - lean proteins, whole grains, fruits and veggies. For the most part it's similar to what I eat. Although I only glanced what I could view on their website. They wanted me to sign up for additional information but I passed. A couple of months ago I got really strict with my diet and it has paid for so far. My jeans today are hanging off of me. Now if I could get rid of some of my stress fat, I'll be good to go.

Waves hello to the rest of the crew. BBL with my workout plans.
 
Gayle: I love/hate your thruster workout!;) Great job doing a 26" box jump!! love them! thanks for the links. the crossfit one didn't work, but the robb blog one did. thanks also for your input on the zone.

Jane: glad you had a good birthday!! Enjoy your workout what ever you do!!:) jeans hanging off you are always great!!!


right now, I eat clean/RAW most of the time. I am also eating mostly: 60 carbs/30 fat/ 10 protein. My carbs are mostly from fruits/veggies (except for organic cereal/oatmeal for bfast and once a week I may have a bagel or pita - of course whole wheat!;)- and every friday I have 1-2 pieces of challah- yummy!!) so maybe I do have carbs from more than just fruit/veggies!!LOL:p Lately my protein has been around the 15% range and fats a little less in the 20% range. I have pretty much cut out dairy and the fats are from nuts. I don't want to lose weight, just maintain (though I would be good with losing inches!;)) I basically want to eat to support my workouts and I'm not sure I do.... I eat about 1950ish calories a day, give or take. somedays I just am not hungry so i may eat less. I do eat 5-6 times a day, I actually like that. so that's where I'm at, and I was hoping the zone would help. I do already measure my food, so that wouldn't bother me, and I track on fitday. also, I think I have started menopause and I'm wondering if that has something to do with my nutrition and goals. And maybe I am just PMSing today!!:eek:okay, thanks for listening to the rambling!!:rolleyes:

waves to everyone else!!!
 
Good morning ladies! :)

I am taking the day off. DH took the boys out today, so I have a FREE day! I don't know what the heck I am going to do, but it's not cleaning or laundry. ;)

Jane, HAPPY BIRTHDAY! Aren't loose jeans the perfect gift? :p Aweomeness!!!!

Gayle, I actually like thrusters :eek: 26" - WTG!!! That is way more than I have attempted. I am so happy for you!

Deanie, I have tried the zone before, but like Gayle I alway ended up hungry and had less energy. I eat about like you and I feel better and have more energy - as long as I stay away from sugar (I did have a donut this morning, so I feel like crap right now). (I also have to admit that I loathe counting calories or measuring what I eat.) The only animal protein I eat is at dinner, and it is usually a tiny piece of fish or meat. Other than that I eat tons of fruits, veggies, sprouted bread, nuts/nut spreads, rice, etc. like you do. I do think it's worth a try, though. You may love it! :) Do you know what else you would do for protein since you are a vegetarian? Have you tried hemp protein? I make my own shakes every morning and they are pretty darned delicious - hemp has a nutty flavor, but I have to warn you, it looks gross. I usually blend it with peaches, bananas, pineapple, strawberries - whatever is in season plus 1 cup Eden soy milk or rice milk and it is soooooooo good! One serving of hemp (4 tablespoons) has 15g of protein, loads of fiber and EFAs. Very good for you! This is just a suggestion for if you do the zone and need help upping protein. :) and... I make french toast with challah... it is so divine!!!
Good luck with jury duty today!

I'm off to be busy on my day off... what is wrong with me?

See you guys later, have a great day!

Melissa
 
Here's the workout I'm doing tonight.

5 Rounds
12 Push ups
12 Squats
12 KB Upright Rows
12 Sit ups
12 Swings
12 Box Jumps/Step Ups

Deanie ~ It sounds like you are eating great! I hate counting calories and measuring stuff.

Melissa ~ Enjoy your day off!!
 
Thanks Gayle!

Jane: I likey the workout!! have fun with it!!:) I am getting tired of counting calories and measuring stuff too, but it keeps me honest. One weekend we were away, and I didn't measure/weigh and I under ate!!:eek: I do eat well, just wondering how I could fine tune it.

Melissa: OOOHHH a free day!!!:):):) I hope you are out SHOPPING!!!!;) ENJOY!! Yes, it sounds like we eat similar. For protein, I mostly eat nuts and beans, sometimes I eat Quorn chicken (its an all natural "fake" chicken, no soy) and sometimes I eat tofu. I will look into the hemp/shakes. sounds good! thanks

okay, checked out the zone. from what i can tell, i'm pretty much good, i just need to up my protein a little more. I usually eat about 75ish grams, and i should be eating 84. so i am going to get the book from the library when it comes it, but not sure if I will do the actual program.
I also searched about formulas for how much i should be eating. one said 2098 and one said 2000. so may be i may just up my calories. Always leary of that though.....:eek::confused:
I'm begining to think i am pms'ing in a big way!!:eek::eek::eek:
 
Good Afternoon!

I did Tear It Up today:

1:00:11
Time in zone: 40:51
Avg HR: 122
Max HR: 159
Cals. Burned: 329

I skipped most of the band work at the end except for the 1 arm rows and the cross body lat raises. I also skipped all the calf raises and only did 1 set of deadlifts.

I kept my weights the same as last week except I went up to 10# (up 2#) on the W press.

I'm on my 4th week of Slim Series so I need to think over the weekend if I want to continue or start something new.

I admit I log my calories everyday. I overeat if I don't. It does get tedious but it really doesn't take me too long and I have lots of calorie counts in my head.

Rhonda - (((((((HUGS!)))))))) I hope everything works out for you.

Deanie - I can see how your workout would be exhausting but at least it was over quickly. I also eat 5 times a day but I'm finding I do a lot better when i add more protein. I usually have hardboiled eggs, tuna, yogurt and cheese which I bring with me to work. I've started to eat a little less meat and am trying to cut out eating frozen meals for lunch. I'm trying to get away from the processed foods. I also for the most part just have animal protein at night but occasionally have it for lunch. I have two servings of fruit a day. 2000 calories would be a lot for me but then again you need to fuel your workouts.

Gayle - Brutal workout!

Jane - Now your workout looks a little more doable!

Melissa - French toast with challah sounds yummy!:D

I hope everyone has a great weekend!

Marcy
 
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