pink_fortitude
Banned
Just getting us started and doing the happy dance because my back is feeling F-I-N-E! :]
Melissa
Melissa
TGIKettbells
- Thread starter pink_fortitude
- Start date
deanie
Cathlete
Good Morning!!!
Yea!!! Melissa! I'm glad your back is feeling better!!!
Gayle::: spent the better part of last night reading Urban gets Diesel blog...great info on there about nutrition!! thanks
Here is my workout today....dragging a little first thing this morning and the 140#dl was a little heavier than I thought it would be.....
Your grip will thank us
[FONT="]
[/FONT]Buy-in
- Dynamic warm-up drills
- Figure out roughly 50 feet (about 15 meters)
- Perform each drill up and back (except the last)
- Walking on heels
- Walking on toes
- High knees (jogging, pick your knee up high with each step)
- Butt kicks (jogging, kick yourself in the butt with each step)
- Side shuffle
- Skip forwards
- Skip backwards
- Inchworms (see video), 5 forward, 5 backward
[/FONT]603 WOD – PTP 28
[FONT="]
[/FONT]Deadlift
- Set 1: 3-5 reps 5@140#
- Set 2: 90% of Set 1, 3-5 reps 5@125#
[/FONT]Press
- Set 1: 3-5 reps 5@55#
- Set 2: 90% of Set 1, 3-5 reps 5@50#
[/FONT]These weights will start to get heavier and more challenging as we get deeper into the Power to the People program. Remember – do not go to failure on your work sets. Keep your reps pretty. If the 3rd rep is hard, stop there. It’s 3 to 5 reps. You don’t always have to get 5.
[FONT="]
[/FONT]Cash out ( ran on treadmill)
- Run 400M level 8.5
- Single KB farmer’s walk 100M
- 20 one-hand KB swings
- Single KB farmer’s walk 100M
- 20 one-hand KB swings
- Single KB farmer’s walk 100M
- 20 one-hand KB swings
- Single KB farmer’s walk 100M
- 20 one-hand KB swings
- Run 400M 8.5
400M = .24 miles
[FONT="]
[/FONT]You are allowed no hand switches here. Stick with one hand, and perform all swings and the farmer’s walk. Use the other hand for the next set. Penalty for dropping the KB is 10 burpees. Tough it out (and compare to April 25th).
Cash out TIME: 11:52 (last time was 11.43- but I walked on the tm)
NOTES:
** fun buy in
** first deadlift was tough today......
**fun cash out. forearms were burning by the end!! didn't drop the kb
**my grip is definitely getting better!!!
===========================================
waves to everyone!!!
Have a fantastic friday!!!
bbl
Good morning!
Melissa - Yay!!! I'm glad the back is feeling better.
Deanie - Great workout! I would much rather suffer through burning forearms on that cash out than do the burpee punishment. Are you getting callouses from the deadlifts? That's my one problem.
I'm glad you're finding some useful stuff in her blog. One downside on a lot of the CrossFit geared nutrition stuff is that they aren't very vegetarian friendly.
Marcy - Great workout yesterday! After reading your post, I went home and boiled up a bunch of eggs.
Jane - I'm glad the ankle was better yesterday. Hope it heals fast!
Waves hello to Rhonda!
I know some of you gals are The Office fans and would appreciate this. One of my co-workers and one of my student workers have been spouting "Creedisms" all week. I walk out of my office and one of them will say something like: "Your paying way too much for worms man...who's your worm guy?"
Last night at the gym I worked on snatches. After a TON of limbering up and dowel OHS, Burg warm up, etc. I made a sort of snatch series it was (all with 43lbs):
1 power snatch
3 OHS
1 full snatch
I just did it 6 or 7 times, resting in between, until I couldn't successfully catch the full snatch anymore. Then I did:
3 Rounds
* 10 power snatch (43lbs)
* 10 bench jumps (18")
Time - 5:46
That was a pretty good, short, intense met-con. I can really feel it in my hip flexors today.
I'm heading back to the gym tonight to do some deadlifting.
Have a great day!
Melissa - Yay!!! I'm glad the back is feeling better.
Deanie - Great workout! I would much rather suffer through burning forearms on that cash out than do the burpee punishment.
Are you getting callouses from the deadlifts? That's my one problem.I'm glad you're finding some useful stuff in her blog. One downside on a lot of the CrossFit geared nutrition stuff is that they aren't very vegetarian friendly.
Marcy - Great workout yesterday! After reading your post, I went home and boiled up a bunch of eggs.
Jane - I'm glad the ankle was better yesterday. Hope it heals fast!
Waves hello to Rhonda!
I know some of you gals are The Office fans and would appreciate this. One of my co-workers and one of my student workers have been spouting "Creedisms" all week. I walk out of my office and one of them will say something like: "Your paying way too much for worms man...who's your worm guy?"
Last night at the gym I worked on snatches. After a TON of limbering up and dowel OHS, Burg warm up, etc. I made a sort of snatch series it was (all with 43lbs):
1 power snatch
3 OHS
1 full snatch
I just did it 6 or 7 times, resting in between, until I couldn't successfully catch the full snatch anymore. Then I did:
3 Rounds
* 10 power snatch (43lbs)
* 10 bench jumps (18")
Time - 5:46
That was a pretty good, short, intense met-con. I can really feel it in my hip flexors today.
I'm heading back to the gym tonight to do some deadlifting.
Have a great day!
pink_fortitude
Banned
Lauren Brooks's 40 minute workout
*subbed squat thrusts for squats
*used a 25#kb for most exercises, used 20 for overhead swings and C&P
added 13 pullups, 13 chin ups, 1 minute handstand (2 sets of 30 seconds)
My back feels GREAT!!! It's like it was never hurt. I was still careful, though, and you had better believe that everytime I have to reach down to pick something up I am super, super, super careful and bending at the hips.
Gayle, I have not missed an episode of The Office yet. Did you see Creed last week... the murder game? LOL! I want to know more about this guy, but at the same time it's great the way it is. I love Dwight: "Michael, I've shown you where my manure comes from!" Have fun lifting tonight!
Deanie, your buy in actually looks really fun. It reminds me of playing on the playground in elementary school! I bet those burpees were a real deterrent in regards to dropping that KB, huh? Do you use Bertha for the Farmer Walks?
Well, we are going to see New Moon tonight. I loved the book, but I am skeptical about the movie... I have a feeling that I am going to be disappointed - I LOVE Jacob. I have build him up in my head to be like DH, because reading about Jacob is like reading my husband's teenage years (except the werewolf part ;]) and seeing what they did together reminds me so much of how DH wooed me. We'll see...
ETA Jane, how is that ankle today???
Have a great weekend everyone! See you guys tomorrow
Melissa
*subbed squat thrusts for squats
*used a 25#kb for most exercises, used 20 for overhead swings and C&P
added 13 pullups, 13 chin ups, 1 minute handstand (2 sets of 30 seconds)
My back feels GREAT!!! It's like it was never hurt.
I was still careful, though, and you had better believe that everytime I have to reach down to pick something up I am super, super, super careful and bending at the hips. Gayle, I have not missed an episode of The Office yet. Did you see Creed last week... the murder game? LOL! I want to know more about this guy, but at the same time it's great the way it is. I love Dwight: "Michael, I've shown you where my manure comes from!"
Have fun lifting tonight! Deanie, your buy in actually looks really fun. It reminds me of playing on the playground in elementary school!
I bet those burpees were a real deterrent in regards to dropping that KB, huh? Do you use Bertha for the Farmer Walks?Well, we are going to see New Moon tonight. I loved the book, but I am skeptical about the movie... I have a feeling that I am going to be disappointed - I LOVE Jacob. I have build him up in my head to be like DH, because reading about Jacob is like reading my husband's teenage years (except the werewolf part ;]) and seeing what they did together reminds me so much of how DH wooed me. We'll see...
ETA Jane, how is that ankle today???
Have a great weekend everyone! See you guys tomorrow
Melissa
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