---> TGI --- Kettlebells--->

[deanie]

Good Morning Gals

Quick post today. DS9 has open house this morning at 8:30a.m, and I have jury duty at 1pm, so I have to drop them off at their friends houses at noonish!! don't know when I am going to eat lunch even!!

Here is my final SIM workout of the week:

SIM
month 2 week 1 day 4
​

warm up:
dfd #6
20#
swings
jump squats
halos
2 rounds

SIM
same weights; 30 seconds between exercises
bb get up sit up 35#: 4
total pushups: 55

NOTES:
didn't add anything today. back to school @ elementary school this morning, needed to do quick workout


Happy friday everyone!!

 

[Gayle]

Good morning!

Deanie - Good luck with jury duty today! I hope you get time to eat.

Jane - I hope you enjoyed those thrusters more than I would. Nice workout!

Marcy - Do you use a barre for those workouts? (is that the right term?)

Waves to Melissa, Rhonda and the rest of the crew!

I'm not sure if I'll be able to get a workout in tonight. I'm gonna try. Last night's workout was fairly short, but tiring. I did:

Buy-in
Samson stretch
1x Med ball complex 10# (10 side chops, 10 cleans, 10 swings)
10x push-ups
7x WGS each side
Burgener warm up

WOD
(1) 3x3 Power snatch 55# - I think I made a technical breakthrough with these. Some of them felt great!

(2) Half Ocho - The full Ocho, a la Bulldog CrossFit is 8 rounds. I didn't have the time or grip for the full Ocho

4 Rounds - 1 Barbell, choose your weight wisely, I used 55#.

• 8x Deadlift
• 8x Hang Power Clean
• 8x Push Press

If you set the bar down during the round, the penalty is 8 burpees.

Cash-out
4x5 K2E
​

 

[mj476]

Good Afternoon!

I did Jillian's 30 Day Shred (Level 2). Used 10# for the first two circuits and 8# for the third circuit. She uses all compound moves. She does 3 minutes of strength, 2 minutes of cardio and 1 minute of abs and no rests.

Circuit 1:
Walkout pushups
Full squat with delt row
High knees and thrusters
1-legged crunches

Circuit 2:
Static lunge with back row
Pendulum lunge with hammer curl
Cardio: Oblique twists and skaters
Abs: Double leg lift with arms above head (used 5#) and double crunches

Circuit 3:
Military press and leg extensions (really liked this move)
Chair Squat and V-Fly (toughest move for me)
Plank jacks and double jump rope
Plank Twist; lying on back, scissors

The Chair Squat and V-Fly was tough! I liked the Military Press with Leg Extensions.

31:41
Time in Zone: 19:44
Avg HR: 129
Max HR: 160
Cals. Burned: 190

The workout was somewhat challenging but not overly so. Some say Level 3 is actually not as hard as Level 2 but I'll probably try that next week. All in all, a good workout for 30 minutes and it gives me time to do other stuff like more cardio, yoga, barre work or maybe even some kettlebells!

Then I did Tracy Anderson's Mat Workout which I loved! The unweighted arm work is killer! I don't mind that she doesn't cue except for the mid-section series which was very much like Core Rhythms and I don't have a problem doing but she was just all over the place and you never knew what was coming next. The unweighted arm series would have been enough but she also did a weighted series for which I used 3# and was more than enough (she says you shouldn't used more than 3# to not bulk but at the pace she was going you really couldn't use more than 3# anyway). She does standing and lying leg work.

Gayle - I don't have a barre (and yes, it's the right term). I usually lean on a shelf where I have my weights and it's about the same height as a barre. Sometimes I just use a curtain rod if I don't need too much support.

Deanie - Hope you don't get stuck in jury duty for too long.

Gayle - The Samson stretch looks like a great stretch. I was looking at the Crossfit site. I might try handstand pushups one day (against the wall).

Waves to all!

Marcy