..: kettlebell thursday :.

[deanie]

Good Morning


No workout for me yet today. I could NOT get out of bed this morning!! I work till 2 today, so not sure if I will try to do swings when I get home, or just skip it....we'll see how i feel later

Jane::: hope you had fun with your workout.

Melissa::: How was lunch with grandma??

waves to Gayle, Marcy, Rhonda!!
Have a great day!
bbl

 

[Gayle]

Howdy!

Deanie - Enjoy your rest day. I had a hard time getting up today as well. I gotta give a bunch of "I'm not worthies" for being able to press the weight you've been pressing.

I struggled at 48# for 5 reps last night.

Marcy - Awesome job on "Firefly"! That is really impressive.

Waves to Jane, Melissa and Rhonda!!

Last night I did Workout B:

Warm up (my own): Lotsa limbering up, dynamic stretches, TGU 3r/3l @12kg

Squats: 83# 3x5 - These felt better than Monday's
Press: 48# 3x5 - Felt hard.
Power Clean: 78# 3x5

Cash out: 5 Pull ups & 3 chin ups - both with 30# assist
Foam rolling

Resting today...have a good one!

 

[mj476]

Good Afternoon!

Got up in the middle of the night and didn't get back to sleep for almost 2 hours. Not too much time to workout this morning but did manage:

1 pullup and 2 chinups
Patrick Goudeau's Quick Step (30 mins.) - first time; fun but with a bit too many filler moves
Tamilee's Total Stretch for Beginners Floor Stretch

Gayle - Thanks! I love doing firefly! I can't imagine doing 83# squats. I think I was up to 50# when I stopped doing heavy leg workouts. Great job on the power cleans! So how do you like foam rolling? I keep hearing everyone rave about it but I haven't gotten one yet.

Deanie - Hope you get in a workout today!

Melissa - How was lunch with Grandma? Did you cave on BBL yet?

Waves to Rhonda and Jane!

Marcy

 

[Gayle]

GSo how do you like foam rolling? I keep hearing everyone rave about it but I haven't gotten one yet.

I LOVE my foam roller! For me it's helped a lot for IT band tightness, hip, back, shoulder tightness...you name it. It's kind of an intense experience when you first try it...I don't want to say painful, because it's a good kind of pain/discomfort. Kind of like getting a really deep massage in an area that needs it. I started with a softer roller and that helped a lot.

 

[lioness]

Hi Everyone!

The workout last night was pretty brutal. I started adding 10 swings with my 20kg bell after every exercise but by the end of the second round I was sucking air so I added 10 swing after each round. I ended up doing 140 swings. It was one of those workouts that looked easy on paper but ended up being hard. Of course, I made it harder with the swings.

Tonight's workout is:
Run 100 meters
10 squats, 10 push ups, 15 sit ups, 10 mountain climbers, 10 Squat Jumps, 10 swings
Run 100 meters
15 squats, 15 push ups, 15 sit ups, 15 mountain climbers, 15 Squat Jumps, 15 swings
Run 100 meters
20 squats, 20 push ups, 25 sit ups, 20 mountain climbers, 20 Squat Jumps, 20 swings
Run 100 meters
25 squats, 25 push ups, 25 sit ups, 25 mountain climbers, 25 Squat Jumps, 25 swings


It's in the 60's today and tomorrow we will be in the 70's!!


Deanie - Enjoy your rest day!


Gayle ~ There is no way I could do squats with 83# either. You rock!!


Marcy ~ Good job getting in the workout this morning. Hope you sleep better tonight.


Waving to Rhonda and Melissa!!

 

[deanie]

Hi ya!!

Just got finished working out!! I wasn't sure I was going too, but I got home and got motivated! I haven't posted on my blog yet, so I will write it all out here

warm up: play and run around with 3 and 4 year olds from 9:30 am -2pm

WOD:
swings
31 minutes
30 seconds on/ 30 seconds off
20kg kettlebell

cash out:
goblet squats 5X5
first set: 12kg
second and third set: 30# kettlebell (don't know the kg equivalent)
fourth and fifth set: 16kg

I was really psyched about going the full 30 minutes with the 20kg bell!!! After work is usually so hard for me to get motivated and moving. Next time I do swings I think I am going to increase the ratio's: either 45/45 or 1 min./1 min. for 12 min. total and see how it goes

Gayle::: Great workout! 83# squat is great! Thank you for the bow down to me smilie , but I am still in awe of your 204# deadlift!!! you rock right back attcha!

Jane::: I like the workout today. Sorry about last nights workout....so many crossfit workouts are like that....they look easy on paper, but then you go to do them and WHAM!....not so easy!! Yea for the warm weather....we are having a heat wave here too, its going to be in the upper 40's!! LOL

Marcy::: For not alot of time to workout today, you got a lot accomplished!! Hope you get a good nights sleep tonight!

waves to Melissa and Rhonda!!!

Have a great evening/afternoon gals!!

 

[mj476]

Deanie - Sounds like you had a really fun warmup! That will definitely get the HR up! Great job with the 20K swings for 30 mins.!

Jane - Your workout sounds like fun tonight! It's in the 50s here today. YAY!

Hi Melissa!

I probably won't be on tomorrow unless I get on early. My DH is having skin cancer surgery. I hope it turns out not to be serious. He had a mole growing on his shoulder and it got bad enough for him to go to the doctor (which he never does!) Luckily, they got that out but discovered two other spots on his face which didn't look like anything at all to us. It's not melanoma which is a good thing. I guess I should get checked out myself. I've never gone to a dermatologist before. He used to subathe a lot when he was younger but skin cancer takes a long time to develop.

Marcy

 

[deanie]

Marcy::: I hope everything goes well tomorrow for your DH!!! sending you ((((positive and good luck vibes))))) I go once every so often to the dermatologist just to get checked out. I also was a BIG sunbather, used to tan with baby oil on the black top!! never hurts to get checked out.

 

[mj476]

Thanks, Deanie! DH used the baby oil too!

Marcy