Tag Archives: Kettlebell Swings

A Short CrossFit Week

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I normally try to go to CrossFit on Mondays, Tuesdays and Thursdays. This week I skipped the workout on Monday because my legs/hips were still sore from Sunday’s run/walk. It’s important to let your muscles recover, so I decided to take an extra day. While this week was short, CrossFit wise, the workouts were still brutal!

Tuesday 9/20

Strength:
Deadlifts
3(135#) x 3(185#) x 3(205#) x 3(215#)

WOD:‎
4 Rounds
400 Meter Run
12 Power Cleans (75#)
20 Kettlebell Swings (35# 1st round, 24# rest)
Finished in 25:23

Didn’t modify the run! Shane (my coach) is blown away by the fact that he can’t hear me wheezing anymore! Hope it stays that way for a while. My back was shot from doing the deadlifts before the WOD. My max on deadlifts is 235#, so I was happy with my weight! My time wasn’t very good, but given the fact that I run/walk a mile in about 16:30, it’s not that bad! This workout had me sore for a couple of days. In fact, my lower back is still a little sore today.

Strength:
Back Squat
3(75#) x 3(95#) x 3(105#) x 3(115#)
squat to 12″ box:
3(75#) x 3(95#) x 3(105#) x 3(105#)

WOD:
AMRAP 10 Mins
5 Push Press (75#)*** update, it was only 65#. Now I’m not so stoked.
10 Over Bar Burpees
4 Rounds and 5 Burpees into round 5

Cool Down:
Partner abs
10 rounds each of GHD Sit Ups. Partner holds plank while other person does sit ups.

Oh My Goodness…this was hard! We were supposed to do bear crawls but there were too many people/bars that we didn’t have room to do them, so we cut the time down some and added abs at the end. I was happy with my push press weight. My push press max is 95# so I was lifting about 80% of my max. ***UPDATE*** I dropped down to a 35# bar because the 45#s left had grips that tear your hands up. So, I actually only did 65#. The things I think of when in the shower. Afterword, my arms were hurting quite a bit. I was a little worried that maybe I had pulled something but I think it was just because this was the most I’ve used for push press in a WOD. They’re feeling better now! We’ll see how they are tomorrow.

Saturday brings on an 8 mile run/walk with the girls. According to my marathon training, I should be doing 3/2 intervals (running 3, walking 2 mins). Last week I did 1/1 for a mile then 2/1 the last 4 1/2 miles. So, this Saturday I will attempt to do the 3/2 and see how that goes!

Staying in the Game

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It’s a beautiful day in the neighborhood! However, we NEED RAIN. Texas has outrageous amounts of fires breaking out thanks to the drought. I’ve never seen it this bad before. Supposedly it was similar to this some time in the 50’s, but I wasn’t around at that time!

Today’s workout went well. Not that I did very good but I feel like I’m doing better than I had. I did the box jumps, which I had to modify to step ups for the past couple of months, and I was able to do the run each round instead of skipping it! Unfortunately, I lost a lot of my strength and endurance because of my modifications I had to do but I think that’ll increase pretty quickly now that I can really push it again.

My arms and back are sore today from yesterday’s workout! This contributed to my having to drop weight down on my Push Presses today. That and the fact that I’ve been using lighter weight to help with the breathing and have probably lost some of what I gained before.

Strength:
Front Squats
5(75#) x 5(85#) x 5(95#) x 5(95#)

WOD:
5 Rounds
10 Push Press (75# first round, 65# rest)
10 Box Jumps (small box)
10 Kettlebell Swings (25#, no 35# left)
200 Meter Run

The run was changed from going down the alley to going to the stop sign and back. I don’t think that’s 200 meters, but there was a van parked in the alley doing some work for one of the stores and was an accident waiting to happen. It took me 17:29 to complete it. Again, not great but I’m not upset with it. I felt I did what I could. My hand was bothering me some because the tears were still quite fresh. Thankfully Shane was able to tape them up some so they didn’t get too scraped up again today. They’re weeping a bit right now, but otherwise they’re not too bad.

I’m glad I have a day to recover until my next round of CrossFit. This Thursday I’m going to try to go without stopping at all during the workout. Just push push push.

Today I signed up for the 10 for Texas race on Oct. 8th. I didn’t realize it was coming up so soon! Guess I need to start getting more serious about my training. I’ve missed the past 3 weeks (2 because of traveling and 1 because of laziness). This Sunday the girls and I will be running/walking 6 miles. They’ll keep me up to speed! I can’t wait to see how my running/walking goes now that I can breathe better. Based on the run in today’s workout it will NOT be fast! I need to work on increasing my speed. I also have my marathon I’m supposed to be training for. The thought occurred to me that I should probably drop down to the 1/2 but now I’m second guessing that. We’ll see how the training progresses and the 10 miler goes! After all, I still have 3 months to get ready for it.

Oh…and my husband showed me this fun little endeavor. If it’s done well, I think it’ll be a blast! However, it has the opportunity to be really cheesy too. Check it out and tell me what you think!

Muggy Run

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Skill:
Muscle Ups

WOD:
4 Rounds
200 Meter Weighted Run (15#)
15 Kettlebell Swings (each arm 15#)
50 Mountain Climbers

Finished in 19:47

Our warm up started with a 400 meter run followed by 2 rounds of sit ups, push ups and squats. I was the last one coming in and was having a really tough time breathing. We had rain most of the day but the sun had come out about an hour before time for our workout, which created a very muggy atmosphere. There was an older gentleman who came back out and finished the run with me. Which was very kind. When we got inside everyone else was pretty much done with their warm ups while I was just starting sit ups. However, my emotions started running high and I was on the verge of crying. I was able to suck it up and hold it together, but I didn’t get the rest of the warm up in. I am so frustrated with not being able to breathe. My workouts suffer, I get highly anxious about what we’re going to do, I no longer look forward to the WODs because I know I won’t be able to compete with my previous times and…quite frankly, it’s embarrassing and humiliating. There were a lot of people there I hadn’t worked out with before who kept trying to cheer me on during the WOD (which I appreciated) but I know they have no idea what the hell’s wrong with me. Ok, enough of that…I go back to the doctor on August 23rd and will more than likely have my dilation a month from then, so I only have to deal with this for a couple more months. Once my throat gets stretched back out, I’ll be back in the game baby!

My shirt kept coming up during the mountain climbers, so I’d like to apologize now for any unnecessary flashing the others may have experienced! The kettlebell swings were easy. I should have used 25, but Shane told the girls to use 15 so I thought it may be harder than it was. Live and learn!

I decided to try out a new theme…what do you think? Too loud?

Arm Ripper

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Strength:
Overhead Squats 5(45#) x 5(65#) x 5(75#)

WOD:
21, 18, 15, 12, 9
Kettlebell Swings (25#)
Pull Ups (Green Band)
Finished in 15:16

Today’s workout was all arm, baby! It went pretty good. My pull ups were not very good. I had a hard time getting my kipping down right. But, I used the green band for the entire workout. During the process I rubbed the skin off the middle of my palm as well as ripped one of the calluses off. I got a blister on the other side that will rip next time.

Mine weren’t nearly as bad as the other girls’! They ripped during the last round or two and had to finish the WOD after getting taped up.

I think part of the reason my calluses don’t tear quite as badly is because I try to trim them down as they build up or file them down with a fingernail file. It seems to help keep the tears at bay for the most part. Unfortunately, there is no way to stop them completely. I was happy with how the workout went. However, I used a lighter kettlebell than I should have. When we were doing overhead squats my back was pretty tight and somewhat sore so I wasn’t sure if I’d be able to do 35# for the entire workout. Next time, no excuses.

When Mike and I got home we found Ruby still in her pen but the plastic tray outside the pen. Not sure exactly what she did but it looks like she tried to chew through the bottom so she could get out!

What’s the oddest thing your dog/pet has chewed up in your house?

Running out of Gas

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AMRAP 15 Mins:
6 Sumo Deadlift High Pulls (65#)
9 Kettlebell Swings (35#)
12 Box Jumps (small box)

Finished 5 rounds and up to 1 kettlebell swing into the 6th round.

I crashed today. Yep…I was gassed…wiped out…whipped…fizzled…plum tuckered out!

The Sumo Deadlifts went pretty good. My bar would get a little wobbly so when I touched down sometimes one side would hit before the other, but they went alright. The most weight I’ve used for SDHP in the past was 45#. I used 65# today.

The Kettlebell Swings were tough for me today. I think that’s because I hadn’t done them in a while. Right now my lower back is tired, which means my form was probably off as I got into the workout. Gotta try to pay closer attention to that.

After 3 rounds I started doing step ups instead of box jumps just so I’d keep moving. I was wasting too much time trying to catch my breath to do the box jumps. It was pathetic! But, this is my first week into changing my diet again and it was hot, hot, hot. I’m hoping next week will show an improvement, if in fact it is my diet change that was the factor.

Our skill work came after the WOD since Doyle had his baby there and was trying to get a quick workout in. We worked on our Muscle Ups. It had been a while since I’ve done those, but it went pretty well. It took a little bit to get back into the grove of them, but I think I have it down pretty well. Now, the problem is doing the press up after you get into position! I’ve got a long way to go to even dream of doing an actual muscle up!

Today was day 9 of my 30 day Paleo challenge. 21 days to go! I weighed myself today and was back in the 190’s. So, we’ll see if I can get down to the low 90’s at the end of this challenge!

Helen

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Whewie…Helen is a bitch!

WOD:
3 Rounds
400 Meter Run
21 Kettlebell Swings (35#)
12 Pull Ups

Finished in 16:12

Tonight’s workout was a killer. The runs get me every time and when they have them at the beginning of the workout it zaps me. However, I was happy with my kettlebell swings tonight. Last time they were hard to do and I had to stop often with the same weight. Tonight I only had to rest a couple of times. I was also able to do decent pull ups using the black band. My run is the main thing slowing me down this time!

Afterward we did 50 Floor Sweepers and 25 GHD Sit Ups. I got a raging headache as I was heading home. After eating some almonds it finally faded away.

I hope everyone has a great Easter Weekend!

Another One Bites the Dust

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Tonight’s workout kicked my ass up the street and back again. When we got there Shane and Neil were trying overhead squats with the same set up that Jennifer and I tried the back squats with. They were struggling with the kettlebells bouncing around! Very impressive.

We did some skill work on Squat Cleans using the 45# bar. Again, I kept hitting my neck. Maybe I need heavier weight to keep from doing that.

WOD:
4 Rounds
20 Kettlebell Swings (35#)
15 Wall Balls (12# first 2 rounds, 8# last 2) (I think it was 2/2 may have been 1/3)
10 Back Extensions
200 Meter Weighted Run (12# med ball)

Shane had turned the clock off, so I don’t know my official time but I’m guessing it was around 26:00.  Of course, I was last again. My form went to shit on the last round. It wasn’t a good workout for me. My lower back was/is shredded.  Shane told me that I had to build those muscles up too, which I can honestly say they’re getting quite a workout between last week’s and this week’s workouts.

This is how I felt afterward. And yes…there is still sweat dripping from my hair.

Oh, and I wasn’t able to do a kipping pull up. In my head I should be able to but when it comes to execution, I fail.