Workout 11/17

Today I did the WKC fitness protocol level eight! 12rpm on snatches and one ARM jerks. 10 rpm on long cycle. One and a half minutes per hand. Rest 30 seconds between exercises. That was pretty dang hard! Bring on level 9! sad I say cowering behind the nearest object that will hide me

workout 10/30/09

Today I did a fun workout, it was a triplet with a rep set of 10 down to 1 it was somewhat light but it still beat me up. I did double KB dead lifts with 24's, double KB floor presses with 20's, and double KB clean+front squats with 20's. My hammies are tightening up and it's still the same day! Tomorrow might suck for walking...

Workout 10/12/09

Today was 8 minutes of snatches with the 16k bell, 4 right/4 left at 12 reps per minute, then tabatas swings with a 24k bell. Good stuff!

only 6 min

today i've got to be quick, I did 6 min one arm long cycle clean and jerks with the 20k bell at 10 reps per minute. That whooped me!

Thursday/Friday Workouts

On Thursday I did a light version of KB Grace which is 30 clean and jerks for time. I use 2-20k kettlebells and went to town, it was harder than I thought it would be but it didn't totally smoke me, I did the first 15 reps without stopping then went 8, then 7. I did it in 3:30.

On Friday I did a modified version of the Seacoast Kettlebell workout. I did as many rounds as possible in 4 min of 2 cleans r/l, 4 tactical lunges r/l, 6 snatches r/l, 8 front squats r/l. Then repeat. In the first 4 minutes I used a 24k kettlebell and made 2 rounds, actually I didn't quite finish the 2 rounds in the alloted time but I finished the 2nd round a couple of seconds after the buzzer went off, and holy crap that was hard! In the 2nd round I used a 16k kettlebell and after the beating I took in the 1st 4 minutes I still only managed 2 rounds but I did finish in the allotted time! I'm going to hurt alot this weekend!

AWESOME STUFF, Thanks CrossFit and Seacoast KettleBells

Burpees/Pull-Ups

Today I had the kids do a couplet of burpees/pull ups with a 21-15-9 rep scheme. Even in this heat one of them did the workout in 3:59!!! That kid totally smoked me I did it in 5:43 which (regardless of having my butt kicked by a 10 year old) is an improvement of 42 seconds, the last time I did this workout I did it in 6:25. Ergo I'm getting more fit!!

Fun workout today!

So today I did a pretty fun KB workout. I did 5 rounds for time of 10 KB snatches right/left and 7 pull ups. It took me 6:37. The KB snatches felt pretty good but I haven't done too many pull ups lately so the 4th and 5th set of pull ups were broken up. All in all it was a great workout!