xxxooo Kettlebell Friday xxxooo

[Gayle]

Hi all! Just getting us started.

Rhonda - Did you have to deal with any more nasty weather yesterday?

 

[deanie]

Good Morning

Thank you everyone for your kind words about my dad....

Last day of work for me till Sept!! Todays workout is from the Jersey Shore Crossfit, it didn't have a fancy name, and I couldn't think of one:

Jersey Shore Crossfit workout


15 seconds of work/15 seconds rest for 8 rounds of

• Kettlebell snatches (right)
• Kettlebell snatches (left)
• Box jumps or tuck jumps
• Pull ups

Do this non-stop for 8 rounds.


Comments:
I used the 20# kb for snatches
20" box for jumps
assisted pullups

warm up:
200 jumps with the nylon jumprope

WOD:
snatches: consistant @ 7l/7r = total 56 each arm
box jumps : 5,5,6,6,6,5,6,6 = total 45
pullups: 6,6,6,6,6,6,7,7 = total 50

cool down:
rope tabata

The pullups seemed easy assisted, I may be ready to do them unassisted!!

Gayle::: Saw your blog, fun workout!! I didn't know you had rings- are they at home or at the gym? I am thinking of doing "Nancy" tomorrow with a 30#barbell....thoughts?

waves to everyone else!!
BBL!

 

[Gayle]

Hi Deanie - With regard to the BB OHS, shoulder and hip flexibility are very important. I think you're well ahead of the game in that respect because of all the ETK stuff you did. I had a lot of flaws in my form when I first started these because of that. I would do some warm ups with a broom stick or dowel and see how it feels. If it feels good, start laying on the weight.

One thing about the OHS...make sure you can dump the weight safely. If you start to feel unstable, don't try to save the bar, just dump it...floor be damned. Stay safe. CrossFit has a video about that.

http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.wmv

CF 603 posted this Mic'd instructor video on squatting. There's a lot of general stuff, but EC also demo's correct OHS squat form and shows what incorrect form looks like (that's what my first OHS looked like ...live and learn).

http://www.againfaster.com/the-micd-instructor/2008/4/19/fixing-the-squat.html

Good luck! I can't wait to hear how do.

I have a set of rings at home. They're attached to my pull-up bar. I really need to play with them more. I think I'm gonna take a rest today and do CF 603's "Got rings" WOD tomorrow.

Here's what I did last night:
------------
Buy in
WGS
Shoulder dislocates
Newport round 1

WOD

"Dumbbell Elizabeth" - (original Elizabeth uses a 135/95 barbell)

21-15-9

• Cleans - I used 25lb dumbbells
• Ring dips - assisted

Cash out
10x negative ring dips, unsupported (down only)
Have you hugged your sandbag today? Carried 50lb sandbag 400m.

Notes
Felt like I had lead in my pants today.
Went with a DB Elizabeth since my barbell cleans need so much work. I could stay in better control with the DBs.
My chest and shoulders are feeling the dips, I really need to play more with my rings.
-----------------

Waves hello to the gang!

 

[Gayle]

Deanie - I like your WOD for today. Did you do each exercise 8 times before going to the next, or cycle through the whole circuit 8 times?

 

[deanie]

Great! thanks Gayle. I have watched the first crossfit video you listed a number of times and there were one or two more on the crossfit site about OHS that I watched and "mimicked" I also bookmarked the again faster link! I think starting with the 30 # should be okay? and I can dump if I need to. I workout in my basement; the floor is concrete with 2 thick rug pads under a berber rug. I did dump when I did the thrusters with the 45#bb for the last time, and my poor DH didn't know if he should come down or not!! (I don't like to be disturbed when I workout) I think I will do down dog, and OHS with a dowel, pry squats (I have a pole in my basement) and shoulder dislocates with a dowl as a warmup.

I cycled through the whole cycle 8X for todays workout!

 

[Farmer]

Hi all! Just getting us started.

Rhonda - Did you have to deal with any more nasty weather yesterday?

Nope. Thanks for asking. Now we just have to deal with the brutality of Texas summers. It is going to be in the upper 90's for the next week. Guess who will be making the electric company happy.

I did a segment of CS ( Quads and Core) and I plan on going to Striking Class tonight. This is a description: "This cardio workout rotates formats weekly between Focus Mitt, Thai Pad and Stand Up Bags. Students will punch, kick, elbow, strike and knee for two or three minute rounds during the entire 55 minute class. "

I will post about it either this weekend or on Monday. Tomorrow I am doing a demo at Barbecue Galore. I have this grill called a Big Green Egg and I will be using two of theirs to demo.

Deanie- You are really working the Crossfits. Woo Hoo no more school! How long have you been working out? When you started with Cathe, I bet you didn't think you would be kicking it up some notches like you are now.

Gayle- Is shoulder dislocate the name of an exercise or did you actually hurt yourself?

Waves to my stupendous sweaty sisters!

 

[idance]

I did the 40 minute Kettlenetic workout. Still learning.

 

[mj476]

Good afternoon!

Woke up late this morning so didn't have much time. Did 5 chinups, Original Squeeze arms and waist and 8 out of the 10 Kick Max Blasts.

Shoulders - started with 5s and went down to 3s.
Biceps - 8#
Posture exercise - 5#
Chest - 5# but went down to 3#
Triceps - 3#
Waist - 3#
Pushups - all on toes - 8 with a 2-2 count and 8 singles

Deanie - WTG on the pullups! I'm sure you're strong enough to do them unassisted now.

idance - Welcome to our check-in. It seems we have a lot in common - age, Pomeranians, love of dance. Took ballet for 7 years and absolutely love yoga!

Rhonda - Your class sounds tough! Can't wait to hear details!

Gayle - The ring dips sound tough, assisted or not!

Waves to Jane, Andilynn and Missy!

Marcy

 

[Gayle]

Hi idance! Welcome to the fun. I think we're all still learning.

Rhonda - Strike class sounds cool...and like it could be a pretty intense workout. LOL! on shoulder dislocates. They're a stretch. Here's a pretty good demo: http://www.youtube.com/watch?v=a4xA7sot_LE

I love barbecue and envy your Big Green Egg. Do you use it for grilling or smoking?

Deanie - I envy your concrete floor! I dropped a 35lb barbell on our wood joist floor once (trying OHS)...DH was NOT pleased. So I have to do them outside if I do them at home.

Marcy - WTG on the chin ups and push ups!

 

[lioness]

Hi Everyone! Welcome idance!

I am so tired from that workout last night. I slept through my alarm this morning and I have NEVER done that before!

I'm throwing down my kettlebell tonight and I'm going swimming instead.

Deanie ~ Congrats on your last day!

Waves hello to everyone else!

 

[pink_fortitude]

I'm sorry that this is going to be such a short post! I am super, super busy.

Today is a rest day for me.

Gotta run now - I feel so rude not chatting, but I am wishing everyone the best!

Missy