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Yesterday was the 500th post on this blog, which was switched over so the "official count" is a little more. I took another page from crossfit bwi and decided to build the workout around some kettlebell and front squats.
Elite Ring L-Pull-Ups + Dips:
5 x (5) + (10)
Reps - 75 Time - 5:40
Meaghan joined me today so all the rest periods were done as M did her work. We both felt pretty good so the breaks were short but effective.
Double Kettlebell Front Squats:
5 x 8 - 53#'s
Reps - 40 Time - 8:30
Nice and quick pace. Squats were deep and slow on the way down. Shoulder felt good holding the bells in place. It was the perfect amount of rest and reps as I was mentally challenged on the last 2 reps of each set. I counted up to 4 and then back down to make the set seems shorter than it was. This type of "mental" trick as been effective as I crank up the reps and keep the same amount of reps.
Double Kettlebell Snatch:
5 x 15 - 35#'s
Reps - 75 Time - 8:30
Finisher:
Swings ... any way you want it.
1 x 120 - 35#'s
I did 20 reps on several different positions starting with the 1-hand swing outside the legs on the right, working to the same on the left side. I did 20 reps of 2-Hand swings and 20 reps of alternating hand or hand 2 hand swings.
Reps - 120 Time - 3:20
Total Workout Time - 36 minutes Total Workout Reps - 310
Nice pace and a good amount of reps with double kettlebell work. I stayed away from the direct shoulder lifts like presses and stayed with indirect shoulder work with the front squats and snatches.
Running the gauntlet tonight by taking a few ideas from crossfit.
It has been awhile since I have done some clean and jerks.... with that being said the I structured the workout around the clean and jerks.
The key here is to explode "under" the weight and use the legs to finish the lift. This lift is not a press nor should be viewed as a pressing motion. You merely extend the bells in the air as I jump under the weight.
Double Kettlebell Clean and Jerk:
5 x 10 - 53#'s
Reps - 50 Time - 11:00
Nice and powerful, the last 3 reps were brutal at the end of each set, which was a nice mental challenge. I really focused on using the movement of my clean to transition into my "double bounce" which sets my rhythm in motion.
Single Kettlebell "Horn Grip" Lunge + 2 Hand Swing:
5 x (10) l,r + (20) - 53#
Reps - 200 Time - 15:00
I rotated between lunging forward and backward. I gripped the bell by the horns in front close to my chest. The key is not to "rest" the bell on my chest or grip it using my chest. The key is to use my chest to crush grip the handles together and use my biceps to keep the bell in place. I did 10 on each side and then went right into the swings right after the lunges.
Finisher:
V-Ups - Sit Ups:
1 x 25, 1 x 20, 1 x 15, 1 x 10, 1 x 5
Reps - 75 Time - 3:50
Total Time - 34 Minutes Total Reps - 325
The lunge swing combos really got the workout going. Nice work and running or something w/o weights tomorrow.
Another page from Crossfit BWI. I really like the variety of the workouts and since I have not been able to make my way up to Krav class in over 2 months I want to challenge myself from an endurance perspective. The timed sessions and body weight exercises are excellent for conditioning.
Double Kettlebell Press (No Clean):
5 x 5 - 70#'s
Reps - 25 Reps Time - 9:25
Nice, slow and controlled keeping the lower body stiff and under tension. This was actually more difficult than a Clean and Press because there was no momentum generated from the clean/ swing back between the legs.
3 Rounds for Time:
(50) - Body Squats (7) - Elite Ring L-Pull-Ups + (12) - Elite Ring Dips (10) - 135 Hang Power Cleans - 135#'s
Reps - 237 Time - 15:30
In lieu of of the (7) muscle-ups I had to do the pull-ups/ dips which are significantly easier. I can't do the MU's because A.) I don't know hot to transition with the "false" grip and B.) I don't have the room.... and maybe C.) I don't have the strength.
No finisher here...
257 Reps, 24:55
The total length of the workout with the 3 minute rest in between the rounds training and the presses was actually around 30 minutes. I attempted to put together some kind of finisher, but well after the rounds training, I was finished. The cleans are an extremely draining exercise. Explosive in all avenues. The 50 body squats were challenging as well.
Well after looking at the bwi crossfit site, I was motivated to try one of the WOD's.
So here is the gauntlet's version of one of the WOD's.
Double Kettlbell Snatch:
3 x 4 - 53#'s
12 Reps, 4:15
21 - 15 - 9 Reps of ...
Barbell - 237#'s (185#'s + (2) - 26#'s KB's) Burpees Jump Rope
7:00 (21) - Deadlifts - (13 Reps, 8 Reps) (21) - Burpees (80) - Jump Ropes
6:20 (15) - Deadlifts - (8 Reps, 7 Reps) (15) - Burpess (60) - Jump Ropes
4:05 (9) - Deadlifts (9) - Burpees (40) - Jump Ropes
270 Reps, 17:25
Finisher:
Century Man -
Complete 50 Barbell Floor Presses + 50 Bent-Over Rows - 135#s
20, 15; 12, 12; 15, 15; 3, 8
100 Reps, 7:40
Total Workout Reps - 382 Total Workout Time - 36 Minutes
Good pace and the 21 rep set of 237#'s was killer. I had to divide and conquer on this one. I kept the break just enough to gain feeling back in my hands and get some power back in my hips. The finisher was a nice salute off and I need to work on my double unders. I am happy that I can complete a single set of 80 jump ropes w/o stopping. Time for some double under practice.
Here is a great way to get ready from Monday Night football and burn some meals off from the weekend... oh and justify the two delicious hotdogs I will be having for dinner.
Another kettlebell crossfit workout brought to you by Elliott Extreme Fitness and "the gauntlet"
Some rounds training:
3 Rounds: (1st Round - 3rd Round): (30 secs) - Double Kettlebell Thrusters - 53#'s (30 secs) - Elite Ring Dips
Time - 3 Minutes, Rest 3 Minutes Reps - 43
3 Rounds: (4th Round - 6th Round): (30 secs) - 2-Hand Kettlebell Swings - 70#'s (30 secs) - Feet on Washer Push-Ups
Time - 3 Minutes, Rest 3 Minutes Reps - 77
3 Rounds: (7th Round - 9th Round): (30 secs) - Elite Ring Pull-Ups (30 secs) - Jump Rope/ attempt at double unders ...
Time - 3 Minutes, Rest 3 Minutes Reps - 135
3 Rounds: (Bonus, 10th Round - 12th Round): (30 secs) - 18# Dynamax Wall Ball (30 secs) - Burpees
Time - 3 Minutes, Rest 3 Minutes Reps - 53
3 Rounds: (13th Round - 15th Round): (30 secs) - Hand 2 Hand Swing - 53# KB (30 secs) - Dumbbell Curl Presses - 30#
Time - 3 Minutes Reps - 66
Total Time - 28 Minutes Total Reps - 374
These was very challenging. The 1st round was the toughest with the thrusters and the dips. My arms were quite simply exhausted. It was fun with all the different exercises and the pace was good, but by the time I got to the 3 round of each round, I was smoked and running on fumes. I really need to build up my endurance. I should start with 2 rounds instead of 3 and really focus on getting my form correct the entire time.
All in all a good way to start the week. I'll look forward to either Krav tomorrow or a 21-15-9 workout with some 230# deadlifts.
Today I wanted to do some heavy snatches and went again with some push-ups. I went more of a close grip on the kettlebell push-ups were both hands on the single kettlebell handle.
As many Rounds as possible as ...
(6) - Single Kettlebell Snatches l,r - 70#'s (10) - Single KB Push-Ups
Round# - 10
Time - 20 Minutes Reps - 220
This was very challenging and toward the end not only was I forming blisters but I was just so fatigued. I could recover in the allotted 1 minute, but man with that 70# coming down from the top and gaining speed because of gravity, it was some serious weight at the bottom of the lift. I really had to focus on keeping the bell in tight to my body and using my hips to absorb the load at the bottom of the snatch. The hip thrust to get the bell up to the top wasn't the problem. The close grip push-ups were a great change of pace.
Finisher:
(Outside) Double Kettlebell Clean and Press:
As many reps as possible in 5 Minutes - 35#'s
Time - 5 Minutes Reps - 30
These were done with the bells "outside" the legs off to the side of my hip. I went to full extension back (looks like you are in a skiing position) and then cleaned the bells quickly to my chest for a press. My body was pretty smoked after the snatches so 30 reps was all I could squeeze out.
250 Reps in 25 Minutes ... nice way to end the week.
With that in mind I did a quick Deadlift/ Push-Up Combo and then the rest were high rep swings varying the weight.
Double Kettlebell Deadlifts + KB Push-Ups:
5 x (5) - 88#'s + (20)
125 Reps, 8:00
I cranked out the Deadlifts with solid form. By breathing correctly and using my back so hold the weight in place and my hips to fire the weight up for a clean lift, the weight felt .... well ... weightless. I went right into the push-ups using the KB's so I could go below parallel for that extra stretch.
2-Hand Swing Rounds:
15 sets of 40 secs on/ 20 secs off of ....
A: 35# Swings B: 53# Swings C: 70# Swings
A, B, C, A, B, C, ... A, B, C
25 reps per set
375 Reps, 15:00
Nice and strong here. It really was a mental battle and the 70# KB swings were rough. Instead of starting at 1 rep and timing my breathing by saying the reps, I would count up to 13 and then down starting at 12 for a total of 15 reps. Psyching myself out like that allowed me to focus on the reps and block out the pain in my grip.
Finisher - Abb Rollouts:
5 sets of 40 secs on/ 20 secs off
46 Reps, 5:00
Total Time - 28 Min Total Rep - 505
Nice and quick with a good rep count in a shorter amount of time. I wanted to go for a run, but with it being dark out sooner, it really psychs my out. I'll try tomorrow.
Today I went to the local crossfit gym and stole another quick workout and incorporated some kettlebell work. I stuck mostly to the plan but lowered the pull-up amount since I can't do 15 pull-ups per round.
Double Kettlebell Clean and Press:
3 x 5 - 70#'s
Time - 6:30 Reps - 15
4 Rounds for Time:
(10) - Elite Ring L-Pull-ups (20) - Elite Ring Dips (25) l,r - Single Kettlebell Swings - 53#'s
Rd#: Time: 1 2:50 2 2:54 3 2:57 4 3:40
240 Reps, 12:21
Finisher:
Kettlebell Russian Twist:
3 x 20 - 26#'s
60 Reps, 3:40
Total Reps - 315, 22:31
Quick pace. Surprisingly the hardest part here was the 20 elite ring dips. The L-Pull-Ups were not strict by no means but I was happy to crank out 10 in a row and at the very least 8. The 25 single kettlebell swings were just tough on the grip, but the swings themselves were not that bad. The presses in the beginning were nice and strong.
Today, I headed to the Gauntlet and completed the WOD for Crossfit using some KB's.
5 Rounds for time:
(3) - 53# Double Kettlebell Snatch (15) - 35# Double Kettlebell Over-Head Squats.
Round: Time: 1 2:45 (10 Squats, 5 Squats) 2 2:33 (8 Squats, 7 Squats) 3 2:50 (8 Squats, 7 Squats) 4 1:49 (15 Squats - Double 26#'s) 5 2:30 (15 Squats - Double 26#'s)
90 Reps, 20 Minutes
I had to switch to double 26's from the double 35#'s. My shoulders and stabilizer muscles were smoked and my form started to decline. With that in mind, I switch to a lighter weight in order to maintain the form and the point of the round work, which was completing the reps all at once.
2 Mile Run = (8 x 400 Meter Run):
I went ahead and added some quick interval training at 5 points throughout the run.
1 x 30 - Push-Ups 1 x 30 - Body Squats 1 x 30 - Knees to Chest Crunches 1 x 30 - Walking Lunges 1 x 30 - Push-Ups
150 Reps, 23:40
Well as usual, I was able to finish this week strong.
Here's a Friday Gauntlet worth trying.
Elite Ring Chin-Ups:
1 x 10, 1 x 8, 1 x 6, 1 x 4, 1 x 2
Time - 4:50 Reps - 30
Seated Double KB Military Press + Double KB Bent-Over Row + DB Lizard Crawl:
5 x (5) - 53# KB + (5) - 53# KB + (10) - 30# Dumbbells
Time - 14:51 Reps - 100
Nice triple exercise set here. It targeted the entire upper body and I was smoked at the end.
Tactical Lunges + 1-Hand Swings:
5 x (5) l,r + (10) l,r - 53# KB
Time - 8:11 Reps - 150
The last set I did a double combining the 4th and 5th set. It was cruel and unusual punishment.
Finisher:
2 Minute Plank - 1 minute Regular + 20 sec on right side + 20 sec on left side
Total Workout Time - 35 Minutes Total Workout Reps - 280
Well, I built today's workout around sandbag squats. I really do miss the opportunity to do back squats. My only alternative is rotating the bells back on my shoulders, using the sandbag, or loading the barbell up with only 95#'s so I can press the weight overhead to place the bar on the back.
So with that being said ...
Around the World Sandbag Squats:
5 x (5) Right Shoulder + (5) Front Squat + (5) Left Shoulder + (5) Back Squats
85# Sandbag
Reps - 100 Time - 15:52
The sets were as follows ... (1:54, 5:16, 8:28, 13:12, 15:52)
These were pretty tough towards the end. I mean I was doing 20 rep squat sets and the different positions were tough especially as I moved the bag around my head w/o putting the bag down. I tried to do a double set on sets 4 and 5 ... well that didn't workout.
Standing Dumbbell Curl Presses + Abb Ball Kettlebell Pull-Overs:
5 x (10) - 30#'s + (10) - 53#'s
Reps - 100 Time - 13:32
These were tough as usual towards the end. I great upper shoulder and core workout on the abb ball. It was nice getting in some curls. I really have not done any iso work in nearly 3 years. (iso - curls, lat raises, etc.)
Finisher:
Century Man - 2-Hand Swings:
1 x 100 - 53#'s
Reps - 100 Time - 2:37
Total Workout Time - 37 Min Total Workout Reps - 300
The squats although with a lighter weight were pretty mentally tough. I was glad to get them out early and went completely away from leg work afterwards to focus on a few presses and upper shoulder work.
I copied the workout from the www.crossfitbwi.com website because it really focused on what I wanted to do today. I wanted to incorporate some barbell deadlifts and then doing some power cleans as well will top out the workout. So here it goes ...
Barbell Deadlift:
5 x 5
185#'s + (2) - 26# KB's => 237#'s
Reps - 25 times Time - 6:40
These felt very good and powerful. By doing the high rep low weight and focusing on my form I was really able to generate some power here.
... brief rest for set-up ...
3 Rounds for time ...
(10) - Barbell Hang-Power Cleans - 135#'s (7) - Burpees (21) - 2-Hand Swings - 88#'s
Reps - 144 Time - 9:06
Finisher:
As many reps as possible of ...
135# - Barbell Floor Press + Bent-Over Row
Reps - 80 Time - 5:00
Total Workout Time - 26 Min Total Workout Reps - 249
I was glad that I did the 135# barbell hand cleans. The last 4 reps of each set were a real gut check. The key is to almost jump under the weight just as you a pulling up similar to a jerk. Good elbow and hand placement and quick recovery. Try it out ...
I wanted to crank up the intensity so I took yet another page from the crossfit @ BWI page. I completed the workout with a few additions at the end.
3 Rounds for time ...
(15) - Double Kettlebell Thrusters (Squat Presses) - 35#'s (15) - 2-Hand Swings - 70#'s
Time - (6:15), 1st Rd - 2:06, 2nd Rd - 1:39, 3rd Rd - 2:30 Reps - 90
Double Kettlebell Clean & Jerks:
5 x 5 - 53#'s
Time - 6:48 Reps - 25
20# Weighted Vest Single Kettlebell Snatch:
5 x (20) l,r - 35#'s 200 Reps
Time - 12:50 1st Rd - 1:30 2nd Rd - 2:48 3rd Rd - 3:02 4th Rd - 2:58 5th Rd - 2:32
Finisher:
Tabatta Push-Ups:
5 Minute Round - 30 secs on/ 30 secs off 70 Reps
Total Workout Reps - 385 Total Workout Time - 37 Minutes
The weighted vest snatches were very tough despite the light weight. Just the extra 20# load really exhausted my hips. This was great, a nice way to crank up the intensity without smoking my grip by increasing the weight to 53#'s. The thrusters were nice in the beginning and a great way to get the workout going. The clean and jerks were also a nice change of pace. Try it out and post your times ....
... before another nice fall weekend of football and fall colors, I wanted to get a good workout, which usually means doing some high rep snatches. Originally I planned on doing a ladder single snatch workout both up and down. But my hands started to really blister after the 110 reps so another 110 was a little crazy. So here it goes ...
Single Kettlebell Snatch Ladder:
53# KB
Time: Reps: 1:32 10 l,r + 9 l,r = 38 3:32 8 l,r + 7 l,r = 30 5:10 6 l,r + 5 l,r = 22 6:57 4 l,r + 3 l,r + 2 l,r + 1 l,r = 20
110 Reps, 6:57
More of a sprint here, I wanted to do all the reps at once, but surprisingly the hardest sets are 7 and 8.
Single Kettlebell Press + Single Hand Swing:
53# KB
Time: Reps: 1:56 (10) l + (10) l + (10) r + (10) r = 40 3:38 (8) l + (8) l + (8) r + (8) r = 32 4:19 (6) l + (6) l + (6) r + (6) r = 24 7:16 (4) l + (4) l + (4) r + (4) r + (2) l + (2) l + (2) r + (2) r = 24
120 Reps, 7:16
Single Kettlebell Front Squat + Abb Rollout:
35# KB
3 x (10) l,r + (10)
90 Reps, 9:17
Total Reps - 340 Total Time - 29 Minutes
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