xoxox Kettlebell Friday xoxox

[deanie]

Good Morning!

Marcy::: thanks for the breakdowns. I went downstairs to find out which dvd I had, and now I can't find it!!! I'm sure its around somewhere!! what did you end up doing today? Are you still doing shred?

Gayle::: creative workout yesterday.

Yes Channukkah starts tonight. since we live so far from family, we do a different persons gift each night. Tonight's gift is from us (mom and dad) tomorrow nights gift will be from the kids uncle (who will be here), the third nights gift will be from one of the grandparents, etc.... we actually end up only buying 1 or 2 gifts for each child (to fill in any nights without a sent present) and one for my nephew. ...hope that makes sense. We are putting up the decorations tonight! we've been so busy, we keep forgetting!!LOL (we only have a banner and 3 hanging dreidles)

Melissa::: Hope you are keeping warm!!

Jane::: how was DM?

Rhonda;:: Hope you enjoyed your classes!!

my WOD:
Return of the banjo

Buy-in

• Turkish get-up, 5L/5R (focus on technique) * 25#kb

[FONT=&quot]
[/FONT]Make these slow and pretty – not too heavy. Alternate sides (one left, one right) and make sure you hit each transition point solid and stable before moving on to the next step.
[FONT=&quot]
[/FONT]603 WOD
Deadlift

• Set 1: 5 reps @165#
  
• Set 2: 3 reps @165#
• Set 3: 2 reps @ 165#
  

[FONT=&quot]
[/FONT]Press

• Set 1: 5 reps @60#
• Set 2: 3 reps @60#
• set 3: 2 reps @ 60#

Cash out ***see NOTES for stats

• 3 rounds, for time
• Run 400m
• Perform as many 95/65# thrusters as seconds above your PR 400m time

[FONT=&quot]
[/FONT]For example, a fictional Tough Melissa (with a 400m run PR of 1:27) would rock it as follows:

• 400m in 1:32 (that’s 5 seconds above her PR) + 5 thrusters
• 400m in 1:38 + 9 thrusters
• 400m in 1:46 + 19 thrusters
• Total time of 7:08 (Yes, that’s a completely fictional performance.)

NOTES:
buy in: as Rx. Tgu's looked good

wod:
*the dl was surprisingly easier than I expected. went up nice and easy ....should have done 170#...
* I was actually debating before hand which to do (170 or 165), then went with the 165# since I am doing the step cycle...
* I like doing the 5/3/2
* can't seem to get past my plateau of 5@ 60# for the press

cash out:
*pr time 1:37 @ level 9.0
*used 55#bb

round 1: ran @ 9.0 on tm: time: 1:37-->1 thruster
round 2: ran @ 9.0 dropped to 8.7: time: 1:37-->1 thruster
round 3: ran @ 8.0 time: 1:47-->10 thrusters...ugh!
TIME: 10.17 (last time I did this cash out, time was: 11.46)
==============================================

Have a very Happy Friday everyone!!!
bbl

 

[pink_fortitude]

Deanie, I was going to ask you about Channukkah We have it up on our calendar and it was up for discussion this morning. Is there something special that you and your family do that I can share with the kids? My older DS is very interested in different celebrations and religious traditions from our own, and he is really intrigued by Jewish everything especially since we share the same... I guess you could call it Old Testament "heritage?"
Nice cash out and WOOHOO! for beating your old time and for a new personal best!

Here's what I did today:
Providence, sans triple crush and rows
subbed 50 pushups for the chest presses
did 30 pull ups like this:
3 after the first two rounds
4 after the next two rounds
5 after the next two rounds
6 after the workout was finished
No assistance needed, but I did have to jump a couple of times to get up there
for snatches: (20#)
did 10-2 evens ladder r, l
then did 5l 5r 5l 5r for 40 total each side - I think it was about 2:30-40
I used a 25# for most of the workout

We have a Christmas party for older DS today and I get to read the story - I LOVE READING TO CHILDREN, but there are going to be about 15 parents there and for some reason that makes me self-conscious... why? Weird.

I will hopefully be back later! I hope you guys make it a great one!!!!!!!

Melissa

 

[deanie]

Melissa::: We don't do anything special for Chanukkah since we live far from family as far as a party is concerned. for tonight we will have latkes (potato pancakes) with our dinner, and light the candles. We will also play the game of dreidle, which we play with chocolate chips!! Yummy! My kids favorite tradition though, is listening to the local rock station: they play Adam Sandlers' Chanukkah song and other songs by Jewish rockers (i.e Kiss, David Lee Roth....)! LOL!!!

PS- in our family, and most Jewish families I know, we give 7 small gifts and the last night is a big gift.

your ds may be interested to know:
Chanukkah is a very, very minor holiday (actually its really just a festival). Its a happy festival, so there is a lot of happy songs and eating! Traditionally you eat latkes or donuts because they are fried in oil and we are remembering the miracle of the oil on Chanukkah. We also play dreidle to remember A Great Miracle Happened There - there are 4 sides of the dreidle, each has hebrew letter to correspond with the sentence: A Great Miracle Happened There: G is the hebrew letter Gimel, Happened is the hebrew letter Hey, etc.
Channukah isn't a gift giving holiday (for us that is Purim and the gifts we give are fruit baskets), but we give gifts so our kids don't feel left out (I guess- not really sure, but I'm not going to be the one to tell my boys no presents!)
I hope its okay I wrote all that!! I just thought he would be interested. If he is interested in the story of Channukah let me know.
I think its always cool to learn about other traditions and celebrations!

I like your subs for Providence. ^^^^5's on all the pullups! You go girl
Have a great time at your Christmas party! and I totally understand about reading in front of adults. Give me my 4 year old class and I can read, run, conduct the class...bring the parents in and

I hope everyone is having a great Friday!

 

[mj476]

Good Afternoon!

I did Hard Work Conditioning this morning. Used 8 and 10#. Went up a little on some exercises. Great functional fitness, compound moves workout. Got up a little late so wasn't able to finish a few exercises in the 2nd half like the burpees, windmills and turkish getups. I managed to do all the plank jacks. They always wipe me out. Can't wait to try HWC2 and 24/7 whenever I manage to get my hands on them.

Deanie - Happy Channukah! Save me some latkes! I took a break from Shred this week but Slim Series is very similar. I still can't believe I'm doing all these light weight workouts when all I ever used to like was heavy lifting but they seem to be working better for me. I'm thinking I might try adding deadlifts a few times a week along with my chinups.

Melissa - I like your method of doing pullups. This way you're not too tired to get them done.

Waves to Gayle, Jane & Rhonda!

Marcy

 

[Farmer]

Happy Channukah Deanie! I love latkes.

Class the other night was crazy. All sorts of ab exercises and ring pullups and other things. I am still sore.

No exercise yesterday or today but I will hit it tomorrow

Melissa- I also like your sub for Providence. Enjoy your reading.

Marcy- Who makes Hard Work Conditioning? I am starting (slowly) to like functional fitness.

Waves to Gayle and Jane.

 

[mj476]

Rhonda - Patrick Goudeau makes Hard Work Conditioning.

Marcy