xxxxx Monday Kettlebellers xxxxx

[Gayle]

Hi Ladies!

Sorry to be MIA lately. I had a very busy at workweek last week, and it looks like this week might be the same. I didn't get to work out all week. I did run the VT/NH Komen 5k yesterday. I'm really going to try to get to the gym tonight.

Deanie - Hope you had a nice rest yesterday! Moving 20k+lbs in 19 minutes is VERY cool.

Rhonda - Hope the flight gods get you to Florida.

Jane - Great workouts this weekend!

Tammy - Good job on CCPP!

Melissa - Hope you had a nice run!

Waves hello to Marcy, Laura and Andilynn!

 

[deanie]

Good Morning

Gayle:: Don't work too hard! What do you do? I hope you get to the gym tonight. How did you do in the race?

Tammy::: Hope you enjoyed CCPP!

Jane:::WOW! you are the swimming queen!

I think I may be following the crossfit 603 program for the next 3 weeks. Here is the program:http://www.crossfit603.com/2009/07/603-ptp/

I am really conflicted: I want to increase the weight I lift on the deadlift, but I am also loving the SIM/resolution rotation I'm doing. I've made great gains and like the way I look from it. Any suggestions?


Here is the 603 workout from today that I did (from my blog)


Power to the 603


Monday, 27 July 2009


my stats in red


Buy-in

• 3 rounds
• 0:20 handstand hold skipped
• 15 KB swings (Russian), 24K/16K (24k)
• 10 box jumps (20″) 20"

603 WOD

Deadlift 1RM=170#

• Warm up with some DLs at lighter weight 2X10@65#
• Set 1: 60% of 1RM, 3-5 reps 1X5@105#
• Set 2: 90% of Set 1, 3-5 reps 1X3@155#

Press 1RM=75#

• Warm up with some presses at lighter weight 2X5@30#
• Set 1: 60% of 1RM, 3-5 reps 1X5@45#
• Set 2: 90% of Set 1, 3-5 reps 1X3@70#

Cash out

• 3 rounds, for time
• 30 double-unders sub: 90 jump ropes
• 15 KTEs
• time: 5:39

If you can’t do double-unders yet, sub 90 jump rope skips during the met-con… and then practice your DUs after the cash out. Get 10-20, even if they’re singles.


NOTES
*Good workout, big difference from 60-90%!!
*had a hard time getting the bar to my shoulders for the press at 70#

not sure what I am going to do.... I like this program for 3 weeks, but I am also enjoying SIM/Resolution. I also have made gains with SIM/resolution that I don't want to loose......


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

waves to everyone else. I hope everyone had a great weekend!!

 

[Gayle]

Hi Deanie - I saw the 603 programming this morning and thought of you.

Personally, I think 4 days of deadlifting is a lot, unless your using really light weight...which this does. According to a message post by Dallas, a major point of this program is to build "a really sound neurological foundation for perfect form". The Rachel Cosgrove program I used did something similar with the 2nd workout each week.

Does Resolution include a DL component with each workout?

My 5k time was 35:06. Almost 2 minutes slower than last year, blech.

I work in IT, and we're currently trying to do a lot of maintenance and upgrades.

Have a great day!

 

[deanie]

Hey Gayle~ I still think 35 min. for a 5k is good! yes, Resolution does have a DL component. You do 5-8 rounds and the dl is included in the rounds. you start at 70ish% of your 1rm and increase by 5# each round....see why the decision is so hard??!!LOL I'm kinda leaning toward the 603s program, but would still love some imput. I don't usually change rotations mid stream, especially since I'm enjoying my rotation of SIM/ Resolution.... What do you think?

Hope works not too bad today and you get to the gym.


thanks!

 

[lioness]

Hi Everyone!

I am taking a rest day today!

Gayle ~ Great job on the 5K!!

Waves hi to the rest of the crew!!

Hope everyone has a great Monday!!

 

[mj476]

Hi Everyone!

Sorry I was MIA the past few days. Friday was a rest day. Saturday I did CIA 2704 - All Body Attack with Sharon Money-Twombley. This one was intense. It's intervals plus weights. On many of the intervals, my HR got up to 95%. I almost finished it (it was 85 minutes). Basically just skipped abs and a little bit of biceps. Burned 573 calories! This felt like it must be a warmup to Insanity.

Sunday was a rest day but I did 4 chinups.

Today I started my Slim Series rotation. I did Shape It Up which is a 78-min. total body workout, no cardio.

Squats and Lunges: 5#
Deadlifts: 8#
Chest - 5#; back rows - 5#; upright rows - 5#
Arnold Press - 5#; military press - 5#
Rear Delt, Bicep Curl, kickbacks, kickbacks turning thumbs in and kickbacks with straight arms - 5#
Chest Flyes - 8#
Chest Presses - 8# and crazy 8s (tough!)
Pullovers - 5#
Front raise (hammer curl position) - 5#
Rear Delt flyes - 5#
Concentration Curls: 5#
Lots of standing core work and unweighted legs standing and floor work. She put ankle weights on for the floorwork but IMO, they were totally unnecessary. Tough enough without them!

Jane - Let me know how you like Insanity. I'm sure it will be exactly what you're looking for. I saw the informercial this weekend.

Gayle - Great job on the 5K! I hope you get in your workouts this week.

Deanie - Great workout!

Rhonda - Hope you're having a nice trip!

Waves to Tami, Andilynn and Melissa!

Marcy

 

[Pippadog1]

Hi All

I've also been MIA and I apologise. I've been very lazy since last wednesday. Also my eats have been dire. But I'm back on the bandwagon today. I did Kelly Coffey Meyer Ready Step Go. I've never done it before and it was a nice change although I need more practice. P90x arrived this morning. I bought it off ebay £27 which is about $38. I've had a quick preview I wouldn't mind giving it a go although I don't think I could cope with all that Tony. But we'll see.

Deanie: Once again excellent workouts. I wish I had your staying power.

Gayle: Brilliant time on the 5k. I could never match that. Wow.

Jane: Have a great rest day.

Marcy: I've got that Sharon Twombley one. I'll have t check it out soon I think.

Just out of interest has anyone tried Rainbeau Mars for Yoga. I was thinking of giving her a try?

Waves to the rest of the gang.

Anyway have good days everyone.

Love
Laura
xx

 

[mj476]

Hi Laura!

I tried Ready Step Go but it just didn't click with me. I do like the looks of her new ones coming out though.

Congratulations on getting P90X (great price too!) I've done it twice and Deanie has done it at least once. I made great strength gains with it. Didn't lose weight but lost inches. I don't quite remember but I think you can do P90X without vocals.

I haven't tried Rainbeau Mars for yoga. Does she do kundalini yoga? I haven't done any kundalini but I recently got Journey Through the Chakras with Ravi and Ana but I haven't tried it yet.

Marcy

 

[Tamster]

Hi all!

Another rest day for me today, I just couldn't get up.

Gayle~ Great weekend workouts, hope you can get the gym tonight.

Deanie~ No advice as I'm still trying to understand half of what y'all talk about here.

Lioness~ hope you had a nice rest day.

Marcy~ I hate it when workouts don't click, I have had my fair share of those.

Laura~ I'll join you in the laziness and bad eating I didn't like Rainbeau Mars. My favoriote yoga is Eoin Finn power yoga for happiness...


Have a good night everyone!

 

[Farmer]

On my way back

Hi everyone. Went to South Beach yesterday to celebrate my friend's 40th bday. We hung around the pool, ate and drank overpriced stuff, and laughed a bunch. Went to bed at 2:30 and woke up at 6:30. Flew from Miami to Tampa and spent 3 hours at my parents, ate lunch with my sis and headed to the airport. Looks like I should make the flight so I will be back on track for a workout in the am. Before my flight yesterday I did Low Max premix 4-7.

Deanie- If you like the results of Resolution, why do you want to switch?

Gayle- Welcome back! I have been really blessed to make these flights. They all looked dicey but so far so good.

Laura and Tammy- ITA with bad eating. I had 2 glasses of sangria that could have been shared with 3 ppl. Summer is difficult for me because I travel alot. Let's make a pact to be more conscious of our eating.

Marcy- Thanks. Had a great time. I like the sound of that CIA workout. How long do you do Slim Series for? 200 DVD's? Whoa! It is great how you rotate them.

Jane- Enjoy your rest day!

Waves to Melissa and Andilynn.

 

[Tamster]

Farmer~ I'm with you on the clean eating pact...we can start tomorrow, right

Deanie~ I'm still trying to figure out all this KB stuff. I went back and read your log...would ETK help me figure it all out? If so, did you have the book or the video. I still don't understand half of what y'all are talking about here