XxXxXx Kettlebell check in Wednesday OoOoO

[deanie]

Good Mroning

Here is my workout posted from my blog:

SIM
month 1 week 2 day 2
​

warm up
dfd #6
2 rounds
20#

SIM:
same weights
still having issues with the bottom up presses
15 seconds rest between exercises
pushups down today: total:57

added:
swings with Bertha:
1 set@50
rest one minute
1 set@40
rest one minute
1 set @ 15
total: 105

......and just for fun!!:
swings with the 35# kb:
30 seconds right
30 seconds left
30 seconds h2h
no rest in between, swings for a full 1:30

NOTES:
gymboss mess up today- put me in a funk....
will use wall clock for first 2 exercises each round then use the gymboss for 30 seconds work/ 15 seconds rest
==================================


Running late this morning!!


Will BBL with personals
HOpe everyone has a great workout today!! and happy Wednesday!!
Later...........................

 

[lioness]

Hi Everyone (where is everyone today?)!

This is the workout I'll be doing tonight. If it rains, I won't be sprinting!
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[FONT=&quot]10 Rounds or Max rounds in 30 minutes
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10 Box Jumps
10 Push Ups
10 Heavy Swings
10 Ball Slams
10 Sumo High Pull w/kb
100 Jump Rope
100m Sprint


Hope everyone has a great day!

 

[Gayle]

Hi everyone!

Deanie & Melissa - I'm glad you liked my "Women who inspire" opinion.

Deanie - Sorry about the Gymboss, but you rocked it anyway!

Jane - Enjoy your workout. I hope you get to sprint. We've got some thunder-boomers rolling in our area tonight.

Waves hello to Laura, Tammy, Marcy and Rhonda!

I finally got to the gym last night and did a round of deadlifting. Didn't get as heavy as I wanted, but it felt good nonetheless. I'm thinking of revisiting the Cosgrove DL program in a few weeks.

Deadlifts
warm up sets
1x10 @ 110
1x10 @ 135
2x5 @ 155

work sets
1x5 @ 175
1x5 @ 180
3x3 @ 185
1x5 @ 155

Cash out
Dowel OHS drills
2x5 OHS @ 35#
6x5 K2E
3x10 weighted sit ups @ 25#

Have a good day ladies!

 

[mj476]

I did Firm It Up today. Basically a total leg workout with a little bit of standing core work and abwork on the floor. I used 2# ankle weights for about 40 minutes of the workout.

Squats, knee developpés (like in Kick Max)
Narrow squats; squats
R leg squat, L leg squat
Alternating squats; regular squats
L leg lifts; L leg roundhouse kicks; repeat to R side
Squat into roundhouse kicks
Squat jumps; knee ups

The rest of the workout I did with ankle weights:

Sweeps
Knee lifts in front knee to side; lift leg to knee; extend to side; in and down

Slow roundhouse - knee, lift hip , extend leg, bring back in to hip lift, bring back to knee and down.
Fast roundhouses
Straight leg crunches to side
Repeat to other side

Floorwork

Frog position - extend leg up and in; knees in and out; knees out, extend to split, bring together and down; pulses in split; criss-cross at top and split legs.

Pelvic tucks - regular, bent knee on top of other knee, straight leg, leg at 45 degrees, wide leg, bring knees in and out; fast pulses; alterating pelvic tilts, R leg, L leg, alternating, both, squeeze and hold.

Abwork

Deanie - Sounds like you had fun with Bertha!

Jane - I like your workout today. I hope it doesn't rain for you!

Gayle - Great job on the deadlifts!

Waves hello to Laura, Tammy, Andilynn, Rhonda and Melissa!

Marcy

Marcy

 

[deanie]

Hi again!

Jane::: I hope you get your workout in, it looks fun I hope the rain passed by you!

Gayle::: Great job with the deadlifts! Any reason you are going back to the program you did vs. the crossfit one?

Marcy::: Nice workout today. Is this also part of the slim series?

waves to everyone else!!

Got my new couch and chair today!! Will try and post pictures tomorrow when DS is home!

Have a good one everyone!!

 

[mj476]

Deanie - Congrats on the new furniture! Yes, Firm It Up is also part of Slim Series.

Marcy

 

[Tamster]

Hi Everyone!

Today was IM#2 intervals 1-5 and then a round of ManMakers from Empire State. I'm just not feeling the workouts lately

Deanie ~ Can't wait to see pix of the new furniture...great workout!

Marcy ~ Great workout and great job!!

Gayle ~ Awesome work w/the deadlifts...WOW!

Lioness ~ Great workout! I bet it was fun...I really have to get more creative with my workouts

Have a great night!

 

[Farmer]

I miss you guys

DH and I decided to take a quick trip to Jamaica. The hotel I am at now doesn't have a gym but we are changing hotels tomorrow. I should be able to work out then.

I am trying to take all the trips I can before school starts. I will start back school broke but rested. Will check back when I can.

Rhonda