XxXxXx Kettlebell Monday xXxXxX

[deanie]

Good Morning Gals!!


I hope everyone had a wonderful weekend!
Back to the grind on Monday.....I've got a bizillion things to do today!

Here's my WOD, I was happily surprised at how easy the 170# came up!!!; the 60# press is getting easier too, I didn't have to push press the 5th rep!

Power to the 603

[FONT=&quot]
[/FONT]Buy-in

• 3 rounds
• 15 KB swings (Russian), 16K
• 10 box jumps (20″)

[FONT=&quot]
[/FONT]603 WOD
Deadlift

• Set 1: 5 reps @170#
  
• Set 2: 3 reps @170#
• Set 3: 2 reps @ 170#
  

[FONT=&quot]
[/FONT]Press

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

[FONT=&quot]
[/FONT]Cash out

• 3 rounds, for time
• 30 double-unders
• 15 KTEs

[FONT=&quot]
[/FONT]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:
**buy in: as Rx

**cash out:
did 90 jumpropes since can't do du's
*TIME: 5:10 08 seconds more than last time!!)....but my kte's are getting better!

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Have a great Monday everyone!!!
I will try to bbl

 

[lioness]

Hi Everyone!

Deanie ~ Way to go on the 170#!!!

We've had a dreary weekend weather wise but I did manage to get in a 4 mile run yesterday morning.

I'm at my parent's house all week so I'm doing kettlebell workouts. I will probably alternate upper body/lower body and will just make up stuff as I go along. Dad is going to be my counter (hopefully). I'm also getting my mom to do her back exercises. She doesn't want to but I'm going to get her to do as much as possible.

Hope everyone has a great Monday.

 

[mj476]

Good Afternoon!

I started out my workout with 1 pullup and 3 chinups. Then went on to deadlifts. 3 sets of 5 at 62#, 67# and then 72#. I finally did the last of my 3 Budokons - Strength & Balance. This is the shortest of the three: Real practice ends at 38:33; meditation ends at 48:25. Out of the three, I would say Power & Agility is the toughest, then Strength & Balance and then Flow & Flexibility although they are still all challenging and I loved them all. There are some repeat moves in each but I think they're all different enough to warrant getting them all. Sorry to enable! Here's a breakdown:

Meditation in Seza
Spinal warmups - no arms and then with arms
Stretch with fingers interlaced in front, above head, behind back and to each side
Cat/Cow
Down Dog and pedal feet for calf stretches
Rolling vinyasa
Child's pose
Down Dog into Rolling knee - standing split and then knee to opposite elbow
Rolling lunge with hamstring stretch
Down dog
Rolling lunge into pigeon
Down dog into floating frog - staying in squat, rotate hips from side to side (really good hip opener)
Rolling plough into crow
Dancing Dog Prep - high pushup (plank), chaturanga, bring leg through for dancer's bridge
Water Wheel into flying warrior three
Fighting Warrior 2; block into flying warrior 3
Rolling (plough) into standing splits
Foward Fold, roll up
Do rolling into standing splits on other side
Forward Fold, roll up
Twisting Chair; side crow, both sides
Forward Fold, roll up
Down dog, rolling vinyasa
Single leg sit through into Warrior 3 (tough! probably toughest move in the practice)
Rolling (plough) into Warrior 3 both sides
Rolling Half Moon
Roll to Straddle Facing Forward
Floating Pushups with leg coming through
Alternating straddle stretches to each side
Block into knee strike
Front knee kick - 6? slow and 12 fast
Cat Stance Round Kick
Rear Leg Round Kick
Combo - Knee Strike, Front Kick, Rear Round Kick - both sides
Komodo Dragons - like Chaturanga Runs in Core Syn
Cow Face (Gomukhasana) each side
Seated Forward Fold
Plough
Shoulderstand
Meditation in Seza

Then I practiced a few yoga poses on my own:

Headstand - 25 seconds!
Royal Pigeon
Pigeon - backbend with shins on ground resting on crown of head
Bridge with forehead on floor
Frog
8 Bend Balance (Astavakrasana) - I've been wanting to do this for the longest time and I was finally able to do it for a couple of seconds on each side: http://www.yogajournal.com/practice/171

Deanie - Great WOD on Saturday! I see I have a little ways to catch up to you on the deadlifts! 72# wasn't a problem so I'll try 80# next time. Great workout today!

Gayle - Good job on the kitchen!

Jane - Cute story about your Dad! It was dreary all weekend by us too.

Melissa - I've tried a few of Jari's - Slim & Lean, Ripped to the Core, Ripped 1000. The only one I kept was Ripped to the Core because it was all compound moves. I really didn't click with Jari as an instructor. The step ups with the shoulder press was the toughest move for me. I always start out with 8s and then have to go down to 5s. I'll have to rotate this one into my workouts again and see how I do with it.

Waves to Rhonda!

Marcy

 

[Gayle]

Howdy!

Busy day here...I think everybody and their brother wants to have a meeting this week.

Marcy - Great workout! You must have amazing flexibility.

Jane - Good job on getting your mom to do her exercises. Have fun with your KB work.

Deanie - Awesome job on the DLs! I like the buy-in and cash-out too.

Waves hello to Melissa and Rhonda!

I'm deadlifting tonight...will report back tomorrow.

Have a good evening!

 

[pink_fortitude]

Didn't get a workout in, am super busy...
Hugs to all of us mad-crazy-busy gals!!! Just a couple more weeks and it will all be over

Gotta run, don't have time for greetings but I am thinking of you all!

Melissa

 

[Farmer]

Hey all. KM and Strong Fit on Sat, nothing today. Super busy trying to hash out details as amicably as possible. Will try to get a workout in tomorrow.

Be back then.