xoxox KETTLEBELL x Wednesday xoxox

[deanie]

Good Morning

Gayle::: Hope you had fun at the concert! How's PTTP going? I think I may start it on the 18th of October!!

Jane::: I hope you get one more swim in!! I liked your workout yesterday.

Marcy::: How was swing class?

Forever39::: I agree with the gals, 15#or 20# is a good place to start.

Rhonda::: I hope you are feeling better today!!!

Here's todays workout:
Double your deadlift

from crossfit 603

Wednesday, 23 September 2009


Buy-in

• Dislocates and rotational dislocates
• Warm up your deadlift (normal grip) to 60% – 70% of your 1RM

603 WOD

• Snatch grip deadlift 5-5-5
• Suitcase deadlift 5-5-5 (5L/5R)

Warm up your snatch grip DLs too – don’t just jump in heavy. Grip the bar with your, well, snatch grip. Get your back EXTRA-tight, with lots of scapular tension. (We call that upper back tension the “tri-lat tuck”, where your shoulders are retracted down and back and you are squeezing your arms down into your lats.) You’ll need to start off with your hips a bit lower too, to accommodate for the wide grip.
The slower speed of this lift allows more overloading for the pull from the floor. Keep a neutral head position (don’t crane your neck back), use the hook grip, and open your hips fully at the top. Use Coach B’s “feel the steel” cue to keep the bar close to your thighs.

Cash out

• 3 rounds
• 10 KTEs
• 15 kettlebell swings (24K/16K)
• 20 box jumps (24″)

NOTES:
*buy in: tgu 25# 3l/3r
* deadlift: 125# - 2 min. rest between rounds
* suitcase deadlift: 45# - 1 min. rest between rounds
* added bb tgu: 35# 2L/2R (hard!)
*cashout: 3 rounds: 10 KTE's, 15 kb swings 16kg

**great workout, really feeling it in my core

==============================

I really wanted to do the bb tgu's 5 each side, but the last one was really pushing it, so I stopped. I also ran out of time to swing bertha. for some reason, getting up early is still so hard for me!! also, didn't do the box jumps because everyone was sleeping and they really echo in my basement......

today is my son's run through for his bar mitzvah!! 4 more weeks!!! and they still don't have suits!!! really have to get moving on that!

Have a great day gals!!!

 

[Gayle]

Good morning!

Bono says "HI!"

AMAZING show!!! The band was fantastic and the set was huge. I got some pretty decent pictures that I'll post when I get home tonight.

Jane & Marcy - I was thinking about you guys last night when I caught the news about the flooding in GA. Very glad you're both okay.

Jane - How was the workout last night?

Marcy - Great job on the headstand!

Deanie - Nice workout today, great job swinging Bertha yesterday!

Melissa - Great to see you chickie!!

Rhonda - I hope your asthma gets better. I think you need more chair massages...love chair massages. I didn't throw any bras, but I did blow a few kisses.

Forever39 - Welcome to the group! ITA with others that 20# is a good starting weight, especially for technique. You may find that you will progress pretty quickly to needing 25# for some things.

I'm doing PTTP at the gym tonight. I've been kinda slacking on the workouts since Friday.

Have a great day ladies!

 

[Farmer]

I Feel Better- at least for now

Hi everyone! I went to Krav last night and had a really good workout. There weren't any new people so it was more intense. We did chokes from the front, roundhouse kicks and punching drills. Our last drill, the instructor turned off the lights and we had to close our eyes and wait for someone to come up and choke us. Very intense!

This morning I did all of Low Max!

Deanie- Great workout this morning. Now you have to do more shopping for the kids. That should be pretty easy, right?

Gayle- Glad you enjoyed the concert! Can't wait to see the pics.

Marcy- Thanks for the advice. I kind of got freaked out the last time I was on daily meds. I was taking Symbicort after some initial issues with Advair. I started having severe leg and calf cramps at night. It also made me go 5 times a night. I felt like I should have been on a Flowmax commercial ( but I don't have a prostate).

Waves to Forever 39 and Jane

 

[mj476]

Good Morning Ladies!

Today was a rest day for me. I still feel like I just got off a horse and I was just worn out. Swing class last night was great. Learned lots of new moves.

Rhonda - Glad you're feeling better. KM class sounds great! Kudos for finishing all of Low Max! I take Advair and am okay with it. I've tried different ones though. Maybe your dr. can suggest something else that would work better.

Gayle - Glad you had a great time at the concert! Can't wait to see pics!

Deanie - Great workout! Now I want to go home and try some KTE's! Just saw video. Now I know why you're really feeling it in your core!

Waves to Jane, Forever 39 and Melissa!

Marcy

 

[lioness]

Hi Everyone!

Gayle ~ I glad you enjoyed the concert. Can't wait to see the pictures. Marcy has gotten all of the rain and flooding. The weather has been very pleasant down here with very little rain.

Deanie ~ Hope the run through for your son's bar mitzvah goes well today.

Rhonda ~ Wow! Your Krav class sounded very intense. Do you guys wear padding? I've seen Krav demos and they are usually not padded. There is no telling what I'd do if someone came up behind me in the dark.

Marcy ~ Enjoy your rest day. You've earned it!!

I really enjoyed last night's workout. It took me about 20 minutes or so to do the first round so I decided to do a second round. It took me a little longer so I didn't get in all the walking lunges. When I do walking lunges, I double the reps so I did 80 on the first round and 40 on the second round. Those box jumps are killer but I love them!!

Tonight it's run time. I'll probably do about 3.5 to 4 miles.

Hope everyone has a great day!!

 

[Gayle]

Here are some pics. There was a main stage and an outer catwalk around the stage. We had floor tickets and managed to get on the rail right in front of the catwalk, so when the walked around on the catwalk, we were very close to them. I got a couple of good shots of Bono and Larry Mullen.