xoxox Kettlebell Monday xoxoxo
- Thread starter deanie
- Start date
deanie
Cathlete
Hi again!
I hope everyone had a great weekend. Ours was very productive! we ripped up the rug in the playroom and got rid of it and the pad. We bought a new rug and it will be installed tomorrow!! Now we have to move the rest of the furniture out of there! I think my body is worn out from all the additional work around the house, which is done for a while (may paint the main level hall and upstairs hallway in August).
Todays workout was SIM:
warm up: DFD3
20#kb
3 rounds each side
30 seconds rest between exercises
lowered weights for snatch and figure 8 to a hold
all pushups on toes:
pushups:18
military pushups:21
staggered pushups:18
total: 57
added:::
30 seconds of pullups: 8
3X20 swings with Bertha
(my 24kg) 1 min. rest between sets
It was a good workout, still not sure if I did the right thing by lowering the weights for the 2 exercises. I can do the snatch so easily with the 25, but the 30 is a challenge, i can do it, but not as "flowing" as the 25, so I am conflicted which to do....any thoughts?
Also, this week the bottom up press was introduced and man, that is one hard exercise!! I could only do 2 each side, and I had to use my 20#kb!!!, they were hard!!!
welcome Tammy!!! I hope you check in with us today
bbl!
later gators!!
I hope everyone had a great weekend. Ours was very productive! we ripped up the rug in the playroom and got rid of it and the pad. We bought a new rug and it will be installed tomorrow!! Now we have to move the rest of the furniture out of there! I think my body is worn out from all the additional work around the house, which is done for a while (may paint the main level hall and upstairs hallway in August).
Todays workout was SIM:
warm up: DFD3
20#kb
3 rounds each side
30 seconds rest between exercises
lowered weights for snatch and figure 8 to a hold
all pushups on toes:
pushups:18
military pushups:21
staggered pushups:18
total: 57
added:::
30 seconds of pullups: 8
3X20 swings with Bertha
(my 24kg) 1 min. rest between setsIt was a good workout, still not sure if I did the right thing by lowering the weights for the 2 exercises. I can do the snatch so easily with the 25, but the 30 is a challenge, i can do it, but not as "flowing" as the 25, so I am conflicted which to do....any thoughts?
Also, this week the bottom up press was introduced and man, that is one hard exercise!! I could only do 2 each side, and I had to use my 20#kb!!!, they were hard!!!
welcome Tammy!!! I hope you check in with us today
bbl!
later gators!!
Good morning!
Deanie - I love productive weekends like yours. Yay new carpet!! How are you liking SIM?
First off, kudos for even trying 30# snatches. I have the same issue with 25# vs. 20#. 20 feels great, 25 feels like a bit of a struggle. I *think* I've seen articles on Dragon Door about using heavy swings to be able to increase poundage on the snatch, press, etc. I'll if I can find it. Maybe more Bertha is the ticket!
Yesterday I did a 603 WOD:
1RM shoulder press - maxed out at 65#
Then,
5-7-9-7-5
I'm going to the gym tonight. After watching footage from the CrossFit games, I'm kind of inspired to do some snatches...or something that somewhat resembles snatches.
Waves hello to the gang!!
Deanie - I love productive weekends like yours. Yay new carpet!!
How are you liking SIM?First off, kudos for even trying 30# snatches. I have the same issue with 25# vs. 20#. 20 feels great, 25 feels like a bit of a struggle. I *think* I've seen articles on Dragon Door about using heavy swings to be able to increase poundage on the snatch, press, etc. I'll if I can find it. Maybe more Bertha is the ticket!
Yesterday I did a 603 WOD:
1RM shoulder press - maxed out at 65#
Then,
5-7-9-7-5
- 65# push press
- Ring dips - assisted with a chair
- Push ups
I'm going to the gym tonight. After watching footage from the CrossFit games, I'm kind of inspired to do some snatches...or something that somewhat resembles snatches.
Waves hello to the gang!!
lioness
Cathlete
Hi Everyone!
I had a busy weekend. I'm at my parent's this week so I spent Saturday cleaning the house, doing laundry, packing and making up my lunches for a week. I did PUB and I'm still sore today. Yesterday I ran errands in the morning, did PLB and 100 swings and was back at the parental household by 3pm.
Today is my rest day.
Deanie ~ Congrats on the snatches. I agree with Gayle that doing heavier swings will help on your snatches (I must have read it at Dragon Door). My old boot camp instructor stopped by my office last week and she recently got her RKC. She had to do sixty-something snatches with 35 pounds. She said that was the easy part. The workouts were HARD!!! She said it was the hardest thing she ever did.
How is you mom doing? I think about her often.
Waves hello to the rest of the crew!!
I had a busy weekend. I'm at my parent's this week so I spent Saturday cleaning the house, doing laundry, packing and making up my lunches for a week. I did PUB and I'm still sore today. Yesterday I ran errands in the morning, did PLB and 100 swings and was back at the parental household by 3pm.
Today is my rest day.
Deanie ~ Congrats on the snatches. I agree with Gayle that doing heavier swings will help on your snatches (I must have read it at Dragon Door). My old boot camp instructor stopped by my office last week and she recently got her RKC. She had to do sixty-something snatches with 35 pounds. She said that was the easy part. The workouts were HARD!!! She said it was the hardest thing she ever did.
How is you mom doing? I think about her often.
Waves hello to the rest of the crew!!
deanie
Cathlete
Hi again!
Gayle::: great workout! I like it, but I can't believe the push press was the easier of the exercises!! I am enjoying SIM, its only my second week, but i like it and I like the format. There are 3 rounds, the first 2 exercises are: some type of a press (press,pp, or jerk) the other is a snatch or 1/2 snatch. then there are 5-6 exercises after. All exercises are by time as are the rests. You are told your rests for the first 2 exercises, for the others, you chose your rests: 60/30/15 seconds. Have fun tonight with your snatches! I'd love to try a snatch with the barbell, I'm just too askeered!!!
Jane::: enjoy your rest day. sounds like its much needed!! Thanks for asking about my mom. She is okay, still adjusting. It is hard that none of us are close by, and she has to get used to being alone. When she goes to visit my dad she stays for about 2 hours (she's said the nurses recommend no more than 1 hour- but I think she misses my dad and she's lonely) I talk to her everyday at least once a day, and I know my brothers are calling more often. I hope your family is well. Treasure this time with your dad and mom and family. (hope thats not too corny) I'm sure you and your sisters are a great source of comfort to your mom!
About the snatch: According to my brother at dd, they say to go up in weight and do less reps is the way to go to increase strength. he also frequents both AOS and DD forums and says DD is more clear on goals. He feels AOS has a lot of routines, but for him, goals are defined by what DD says. He doesn't see much goal defining at AOS. Maybe that is why I am so confused and ask so many questions about the routines. Even the people who do the routines feel alot is open to interpretation, and I am better with no interpretation- I need just flat out "this is how you do it!" instructions.
So now I am still confused LOL!!
I think I will see how I feel tomorrow when I do SIM again, to see what weight I will use with the snatch. but regardless, I will swing Bertha for 100 reps at the end. On an aside, I was thinking of swinging Bertha in Resolution I next week anyway......so this will only help
while I am rambling.....
I am thinking of canceling my STS cardio order. I preordered the first day, but really only want the mma dvd. and even then, not sure how often I will use it, and I don't want to buy any more equiptment for a while......
okay, I think I'm well and truely done now!!! thanks for listening!!**haha**
Gayle::: great workout! I like it, but I can't believe the push press was the easier of the exercises!!
I am enjoying SIM, its only my second week, but i like it and I like the format. There are 3 rounds, the first 2 exercises are: some type of a press (press,pp, or jerk) the other is a snatch or 1/2 snatch. then there are 5-6 exercises after. All exercises are by time as are the rests. You are told your rests for the first 2 exercises, for the others, you chose your rests: 60/30/15 seconds. Have fun tonight with your snatches! I'd love to try a snatch with the barbell, I'm just too askeered!!!Jane::: enjoy your rest day. sounds like its much needed!! Thanks for asking about my mom. She is okay, still adjusting. It is hard that none of us are close by, and she has to get used to being alone. When she goes to visit my dad she stays for about 2 hours (she's said the nurses recommend no more than 1 hour- but I think she misses my dad and she's lonely)
I talk to her everyday at least once a day, and I know my brothers are calling more often. I hope your family is well. Treasure this time with your dad and mom and family. (hope thats not too corny) I'm sure you and your sisters are a great source of comfort to your mom!About the snatch: According to my brother at dd, they say to go up in weight and do less reps is the way to go to increase strength. he also frequents both AOS and DD forums and says DD is more clear on goals. He feels AOS has a lot of routines, but for him, goals are defined by what DD says. He doesn't see much goal defining at AOS. Maybe that is why I am so confused and ask so many questions about the routines. Even the people who do the routines feel alot is open to interpretation, and I am better with no interpretation- I need just flat out "this is how you do it!" instructions.
So now I am still confused
LOL!! I think I will see how I feel tomorrow when I do SIM again, to see what weight I will use with the snatch. but regardless, I will swing Bertha for 100 reps at the end. On an aside, I was thinking of swinging Bertha in Resolution I next week anyway......so this will only help
while I am rambling.....
I am thinking of canceling my STS cardio order. I preordered the first day, but really only want the mma dvd. and even then, not sure how often I will use it, and I don't want to buy any more equiptment for a while......
okay, I think I'm well and truely done now!!!
thanks for listening!!**haha**
Last edited:
Hi Everyone!
Upon Jane's suggestion, I decided to try CIA 2201 Mindy Mylrea's Strength Express. It was using a med ball, body bar and paper plates. Except where noted, I used an 8# dbbl and a 12# bar. Here's most of the workout:
Warmup: 8 and 5# dbbl
Med Ball
Sumo Squat with Side Kick with ball behind head
Tricep Extension with kick forward
Squat jumps back and groucho walks forward
Forward and reverse lunge with figure 8 in front
Scissor jumps with figure 8 in front
High knees with med ball going side to side
Bar
Upright rows
1-legged upright rows
1-legged upright row, bend leg, straighten and bring leg down
Military Press
Military Press bringing leg in and out of tree pose
Paper Plates
Side lunges slow & fast
Back lunges slow & fast
Outward leg circles slow & fast
hamstring curls
inward leg circles slow & fast
Bar
bicep curls
bicep curls with anterior raise, then from anterior raise bringing arms forward and down
Deadlifts
Deadlifts with anterior raise
Floorwork
Plank holding ball, then pushups going down, hold 2 counts and come up
Plank holding ball, lift and lower leg and pushup
Plank holding ball, lift leg up, out, in and down
Pushups on ball (2 sets of 8)
Rotational pushups with ball between legs
On all 4s, slide plates in front of you and come back (challenging!)
Supine chest press with ball
Russian Twist
Bridges
Seated Tactical lunges
Divebomber pushups
Different but fun workout. Really felt the paper plate exercises. Mindy really loves working out with med balls! As usual, her plank work is tough.
Deanie - Great workout! Maybe put 2# ankle/wrist weights on for a 27# snatch. Sounds like that would be the perfect weight. How do you do the bottom up press? I'm keeping my STS cardio order so I'll let you now how they are. If you want to cancel, I'd let you borrow them to try them out.
Gayle - Good luck with the snatches tonight!
Jane - PUB biceps always made me sore. Thanks again for the Strength Express suggestion. I seem to be acquiring quite a collection of Mindy. How is your Dad doing?
Waves to everyone!
Marcy
Upon Jane's suggestion, I decided to try CIA 2201 Mindy Mylrea's Strength Express. It was using a med ball, body bar and paper plates. Except where noted, I used an 8# dbbl and a 12# bar. Here's most of the workout:
Warmup: 8 and 5# dbbl
Med Ball
Sumo Squat with Side Kick with ball behind head
Tricep Extension with kick forward
Squat jumps back and groucho walks forward
Forward and reverse lunge with figure 8 in front
Scissor jumps with figure 8 in front
High knees with med ball going side to side
Bar
Upright rows
1-legged upright rows
1-legged upright row, bend leg, straighten and bring leg down
Military Press
Military Press bringing leg in and out of tree pose
Paper Plates
Side lunges slow & fast
Back lunges slow & fast
Outward leg circles slow & fast
hamstring curls
inward leg circles slow & fast
Bar
bicep curls
bicep curls with anterior raise, then from anterior raise bringing arms forward and down
Deadlifts
Deadlifts with anterior raise
Floorwork
Plank holding ball, then pushups going down, hold 2 counts and come up
Plank holding ball, lift and lower leg and pushup
Plank holding ball, lift leg up, out, in and down
Pushups on ball (2 sets of 8)
Rotational pushups with ball between legs
On all 4s, slide plates in front of you and come back (challenging!)
Supine chest press with ball
Russian Twist
Bridges
Seated Tactical lunges
Divebomber pushups
Different but fun workout. Really felt the paper plate exercises. Mindy really loves working out with med balls! As usual, her plank work is tough.
Deanie - Great workout! Maybe put 2# ankle/wrist weights on for a 27# snatch. Sounds like that would be the perfect weight. How do you do the bottom up press? I'm keeping my STS cardio order so I'll let you now how they are. If you want to cancel, I'd let you borrow them to try them out.
Gayle - Good luck with the snatches tonight!
Jane - PUB biceps always made me sore. Thanks again for the Strength Express suggestion. I seem to be acquiring quite a collection of Mindy. How is your Dad doing?
Waves to everyone!
Marcy
I am back
And I missed you ladies.
San Diego was nice. It was great to be able to walk around outside and not feel like I was going to pass out from heat exhaustion. I didn't get any "formal" workouts in but I made sure we walked at least 5 miles a day.
We tried out some really cool restaurants that I learned about on Yelp and we went to a few different beaches. We didn't go in the water because the water temp was 65 and that is a little too cold for me. We rented a pedal boat and silly me didn't realize that I would be working. My quads were worn out when I finished.
Today I went to KM class and Providence and a stretch are on tap for this evening.
Deanie- You and Bertha are working it! Thank you for dispelling the myth that you need lots of protein to be strong. Great workout this morning. Does your mom have activities that she can do or social groups? I hope the adjustment gets easier for her.
Gayle- Hope you enjoy your workout this evening.
Jane- Enjoy your rest day. You need it and you deserve it. What do you do to relax. Do you just chill? Or is exercise your chill? Hope your family is as best as they can be.
Marcy- Another interesting sounding workout.
Waves to everyone else.
And I missed you ladies.
San Diego was nice. It was great to be able to walk around outside and not feel like I was going to pass out from heat exhaustion. I didn't get any "formal" workouts in but I made sure we walked at least 5 miles a day.
We tried out some really cool restaurants that I learned about on Yelp and we went to a few different beaches. We didn't go in the water because the water temp was 65 and that is a little too cold for me. We rented a pedal boat and silly me didn't realize that I would be working. My quads were worn out when I finished.
Today I went to KM class and Providence and a stretch are on tap for this evening.
Deanie- You and Bertha are working it! Thank you for dispelling the myth that you need lots of protein to be strong. Great workout this morning. Does your mom have activities that she can do or social groups? I hope the adjustment gets easier for her.
Gayle- Hope you enjoy your workout this evening.
Jane- Enjoy your rest day. You need it and you deserve it. What do you do to relax. Do you just chill? Or is exercise your chill? Hope your family is as best as they can be.
Marcy- Another interesting sounding workout.
Waves to everyone else.
lioness
Cathlete
Deanie ~ I know it must be hard for you to be away from your mom and dad. I think of your mom when I watch my parents together. When we put him to bed, my mom kisses him on the forehead a certain way and if he doesn't know who she is before that, the kisses on his forehead helps him to remember her. It's so cute! I do appreciate every moment I have with him. It's hard to describe my dad because he is such a gentle soul and he seem so innocent it's hard not to be protective of him. We laugh often.
Marcy ~ Mindy's workouts are always a little outside the box. My biceps are still sore from Saturday. I love the Pyramid Series. The only other time I get DOMS in my biceps is from P90x Back and Biceps. Dad is doing ok. He has good days and bad days and mixed up days. He doesn't eat very much, sleeps alot and can be a little wobbly from time to time. He insists on getting up and down on his own. As the doctor says, he is healthy from the neck down.
Rhonda ~ Welcome back!! It sounds like you had a great time. Most of the time my chill time is exercise but I also read and play computer games. Sometimes it's just channel surfing. Tonight I'm at my parent's house so I'll be chillin' with dad. I need to shave him tonight. I love shaving him. He always tells me that he never smoked (not sure why he tells me that), asks me how many people I shave a day and when I say just him, he tells me that I could make lots more money shaving other people. Then he pays me $2.00. I usually put it back in his wallet when he's not looking.
Marcy ~ Mindy's workouts are always a little outside the box. My biceps are still sore from Saturday. I love the Pyramid Series. The only other time I get DOMS in my biceps is from P90x Back and Biceps. Dad is doing ok. He has good days and bad days and mixed up days. He doesn't eat very much, sleeps alot and can be a little wobbly from time to time. He insists on getting up and down on his own. As the doctor says, he is healthy from the neck down.
Rhonda ~ Welcome back!! It sounds like you had a great time. Most of the time my chill time is exercise but I also read and play computer games. Sometimes it's just channel surfing. Tonight I'm at my parent's house so I'll be chillin' with dad. I need to shave him tonight. I love shaving him. He always tells me that he never smoked (not sure why he tells me that), asks me how many people I shave a day and when I say just him, he tells me that I could make lots more money shaving other people. Then he pays me $2.00. I usually put it back in his wallet when he's not looking.
deanie
Cathlete
Marcy::: Your workout today looks good. I like the floorwork with the plates! If I cancel my order, I may take you up on your offer to try the mma of sts.thanks!
A bottom up press is with a kb, holding the handle with the kb above the handle.
http://www.youtube.com/watch?v=ypgQlBfSrpk (i only used one bell!)
Rhonda!!! Missed ya! Welcome back!! your vacation sounds wonderful!!
Jane::: Thank you for your kind words and thoughts!I do appreciate every moment I have with him. It's hard to describe my dad because he is such a gentle soul and he seem so innocent it's hard not to be protective of him. We laugh often. I'm glad Have fun with your dad tonight!
thanks! A bottom up press is with a kb, holding the handle with the kb above the handle.
http://www.youtube.com/watch?v=ypgQlBfSrpk (i only used one bell!)
Rhonda!!! Missed ya! Welcome back!! your vacation sounds wonderful!!
Jane::: Thank you for your kind words and thoughts!I do appreciate every moment I have with him. It's hard to describe my dad because he is such a gentle soul and he seem so innocent it's hard not to be protective of him. We laugh often. I'm glad
Have fun with your dad tonight!Hi Ladies
Sorry I've been away for a while. I have OCD and depression. Had a bit of an episode. Long story but hopefully I'm on my way back up again. Anyway I started an Intensive Conditioning workout from storm force fitness. Its a online training program from a trainer over here in the uk. Yesterdays workout:
1500m run
300 jump rope
1500m run
50 burpees
1500m run.
The running nearly killed me. I do not run usually and it was mostly a jog/run pace. The last run was mostly a splutter/crawl lol. Burpees weren't too bad and the jump rope was okay. I'm trying to clean up my eats by cutting down my milk consumption.
I hope everyones well and I'll post later my results for today.
Take care
Love
Laura
xx
Sorry I've been away for a while. I have OCD and depression. Had a bit of an episode. Long story but hopefully I'm on my way back up again. Anyway I started an Intensive Conditioning workout from storm force fitness. Its a online training program from a trainer over here in the uk. Yesterdays workout:
1500m run
300 jump rope
1500m run
50 burpees
1500m run.
The running nearly killed me. I do not run usually and it was mostly a jog/run pace. The last run was mostly a splutter/crawl lol. Burpees weren't too bad and the jump rope was okay. I'm trying to clean up my eats by cutting down my milk consumption.
I hope everyones well and I'll post later my results for today.
Take care
Love
Laura
xx