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!

Killer bodyweight WOD

Today was:

3 rounds for time of,
10 Pull ups
15 Push ups
20 Air Squats
25 Box jumps (20")

It took me 6:03 to get this WOD done and it was awesome. I was thinking about what to do for my workout and I had programmed this for my gymnasts and decided I'd give it a go as well. I remember a CrossFit radio segment once where the owner of Wasatch Crossfit said at least once a week he laid it out on the floor with some sort of "cardio". I decided today that I'd push when I'd normally stop and I gotta say it sucked but it was worth it.

swing burp swing burp...

Today I did 4 rounds of a couplet of 15 american swings with a 24kg KB and 10 burpees. Wow did that ever suck! It took me 5:22. It was funny because at the end of the 1st round beginning of the 2nd round I was contemplating maybe 5 rounds...HAHAHA it's been about 15 min since I did the workout and I'm still dripping sweat across my computer keyboard! I hope something doesn't short out.

Heavy Thrusters!!

I did the CF Mainsite WOD yesterday. 6 singles of thrusters. I got up to 90.5 kilos which is approx 199 lbs. I still have to work on my shoulder flexibility to be able to hold the bar in the rack position because it kills my wrists.

When I got to the gym there was an Olympic lifting coach helping out a guy. It was fun to talk to a couple of guys at the gym that were past the bodybuilding cookie cutter workouts.